Ideas for healthy & lean choices

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Hello Again,
Today I do not feel very well, yesterday was playing bridge with friends, this is really exciting & relaxing game, allows to forget about work just to focus on play.
Probably got a cold as feel again a bit of pain in my throw, so try to treat myself with garlic bread, but garlic cut with small pieces and bread with butter, no margarine. I also drink ginger and rose tea with lemon and MANUKA honey
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I still plan to go tomorrow to the pool and later sauna I believe it may help, all depends how it goes.
In Poland we use raspberry juice actually concentrated juice but it must be natural preferably homemade.
I promised to share with you the carbohydrates replacements for white rice, pasta, white potatoes, white bread, eliminate these from your diet at all, well I still eat them if no choice when served during business lunch.
First we were told, “Don’t eat fat, and you’ll stay trim.”
After following this advice only to see obesity expand to never before seen proportions, we’re told by the food gurus, “Eating fat is fine. Shun carbohydrates to stay slim.”
In my opinion, neither piece of dietary advice is complete, accurate or likely to help us stay slim or healthy. Just as different kinds of fats have different effects in our bodies (e.g., saturated and trans fats are linked to increased risk for cardiovascular disease while omega-3 fats decrease cardiovascular disease risk), some carbohydrates, such as whole grains, are healthful while others, such as refined grains and the foods made from them, are not.
I advised you in my former post DO NOT EAT CARBO. Yes and it is true but only during burning phase when you are trying to lose your weight, but later you need to introduce heathy carbohydrates, they are in fruits, veggies, and I name ‘healthy carbo replacements’ like:
• brown rice
• quinoa
• chia seeds
• millet
• buckwheat
• barley porridge
• wheat and oat bran
• sweet potato
• bean
• lentil
Look how many a good healthy replacement you can find, I created a lot of food ideas with these which I am going to share them with you. Now on health benefits, later some few ideas of dishes.

Instead of white rise use brown rise:
Everyone knows that rice is an ancient food, but only recently have we discovered just how ancient it is. Rice was believed to have been first cultivated in China around 6,000 years ago, but recent archaeological discoveries have found primitive rice seeds and ancient farm tools dating back about 9,000 years.
The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain–a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients. In some parts of the world, the word “to eat” literally means “to eat rice.” All varieties of rice are available throughout the year, supplying as much as half of the daily calories for half of the world’s population. The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron. Here are the health benefits of brown rise:
1. Manganese—Energy Production Plus Antioxidant Protection
Manganese helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones. Manganese is also a critical component of a very important antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is found inside the body’s mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production.
2. Women Who Eat Whole Grains Weigh Less
To maintain a healthy body weight choose whole grains such as brown rice rather than refined grain, i.e., white rice
3. Rich in Fiber and Selenium
For people worried about colon cancer risk, brown rice packs a double punch by being a concentrated source of the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells, and being a good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer.
Selenium is an essential component of several major metabolic pathways, including thyroid In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body’s most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells.
Not only does selenium play a critical role in cancer prevention as a cofactor of glutathione peroxidase, selenium also works with vitamin E in numerous other vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in the prevention not only of cancer, but also of heart disease, and for decreasing the symptoms of asthma and the pain and inflammation of rheumatoid arthritis.
4. Lower Cholesterol with Whole Brown Rice
Here’s yet another reason to rely on whole foods, such as brown rice, for your healthy way of eating. The oil in whole brown rice lowers cholesterol.
5. Significant Cardiovascular Benefits for Postmenopausal Women
Eating a serving of whole grains, such as brown rice, at least 6 times each week is an especially good idea for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD). Well I am not yet at that age but when making blood test in US the results showed I have too high cholesterol level. So must watch the food I eat also to lower it down.
6. Phytonutrients with Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits
Different plant foods have different phytochemicals. These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect—this teamwork—that is produced by eating a wide variety of plant foods, including whole grains.
7. Lignans Protect against Heart Disease
One type of phytonutrient especially abundant in whole grains including brown rice are plant lignans, which are converted by friendly flora in our intestines into mammalian lignans, including one called enterolactone that is thought to protect against breast and other hormone-dependent cancers as well as heart disease. In addition to whole grains, nuts, seeds and berries are rich sources of plant lignans, and vegetables, fruits, and beverages such as coffee, tea and wine also contain some.
8. Reduce Your Risk of Metabolic Syndrome
Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity (the “apple shaped” body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.
9. Brown Rice and Other Whole Grains Substantially Lower Type 2 Diabetes Risk
Brown rice and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion. Magnesium, as well as calcium, is necessary for healthy bones. About two-thirds of the magnesium in the human body is found in our bones. Some helps give bones their physical structure, while the rest is found on the surface of the bone where it is stored for the body to draw upon as needed. Brown rice can help you keep those storage sites replenished and ready to meet your body’s needs. In addition to the niacin it supplies, brown rice may also help raise blood levels of nitric oxide, a small molecule known to improve blood vessel dilation and to inhibit oxidative (free radical) damage of cholesterol and the adhesion of white cells to the vascular wall (two important steps in the development of atherosclerotic plaques).
10. A Good Source of Fiber
The health benefits of brown rice continue with its fiber, which has been shown to reduce high cholesterol levels, one more way brown rice helps prevent atherosclerosis. Fiber also helps out by keeping blood sugar levels under control, so brown rice is an excellent grain choice for people with diabetes. The fiber in brown rice can also help to protect you against colon cancer since fiber binds to cancer-causing chemicals, keeping them away from the cells lining the colon, plus it can help normalize bowel function, reducing constipation.
11. Fiber from Whole Grains and Fruit Protective against Breast Cancer
A diet rich in fiber from whole grains, such as brown rice, and fruit offerS significant protection against breast cancer for pre-menopausal women. Pre-menopausal women eating the most fiber (>30 grams daily) more than halved their risk of developing breast cancer, enjoying a 52% lower risk of breast cancer compared to women whose diets supplied the least fiber (<20 grams/day). Fiber supplied by whole grains offered the most protection. Fiber from fruit is also protective. 12. Help Prevent Gallstones Eating foods high in insoluble fiber, such as brown rice, can help women avoid gallstones. How do foods rich in insoluble fiber help prevent gallstones? Insoluble fiber not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats). Abundant not just in brown rice but all whole grains, insoluble fiber is also found in nuts and the edible skin of fruits and vegetables including tomatoes, cucumbers, many squash, apples, berries, and pears. In addition, beans provide insoluble as well as soluble fiber. 13. Whole Grains and Fish Highly Protective against Childhood Asthma Increasing consumption of whole grains and fish could reduce the risk of childhood asthma by about 50% Here are the most popular varieties of rice in this country include: • Arborio: A round grain, starchy white rice, traditionally used to make the Italian dish risotto. • Basmati: An aromatic rice that has a nutlike fragrance, delicate flavor and light texture. • Sweet rice: Almost translucent when it is cooked, this very sticky rice is traditionally used to make sushi and mochi. • Jasmine: A soft-textured long grain aromatic rice that is available in both brown and white varieties. • Bhutanese red rice: Grown in the Himalayas, this red colored rice has a nutty, earthy taste. • Forbidden rice: A black colored rice that turns purple upon cooking and has a sweet taste and sticky texture. A Few Quick Serving Ideas: • Heat up cooked rice with milk or soymilk. Add in cinnamon, nutmeg, raisins and honey for a delicious rice pudding. • Make homemade vegetable sushi rolls by wrapping brown rice and your favorite vegetables in sheets of well-moistened nori. • Use rice leftovers for cold rice salads that are great for on-the-go lunches. Be creative and add either chicken or tofu plus your favorite vegetables, nuts, herbs and spices. • For a simple yet delicious lunch or dinner entrée, serve beans and rice accompanied by the vegetables of your choice. • I usually add paprika, tomato, onion, as well ear mushroom, ideas for ear mushrooms coming in the next post. • Rice as a side dish need not be served plain - spruce it up with the toppings of your choice. Some of our favorites include nuts, sesame seeds, healthy sautéed mushrooms, and scallions. • Place rice and chopped vegetables in a pita bread, top with your favorite dressing, and enjoy a quick and easy lunch meal. Recipe for Chicken with Rice & Cardamom & Turmeric (Original Name Hen in Arabic, but I do use chicken) You need: - Chicken, whole or can be only legs, breast but then may be too dry - Whipping Cream - Parsley green - Butter or Olive Oil - Rice - Cardamom mill or I use seeds and mill them in mortar - Turmeric - Curry (in case you do not like taste of curru & turmeric you may skip it, but it really makes dish a good taste but do not overuse Curry, the taste of Cardamom is important to feel) - Garlic Mill or fresh if fresh either small chopped or squeeze - Salt - Pepper - If you like spicy you may add Cayenne Pepper Whole chicken or its portion scatter with all spices: Cardamom, Turmeric, Curry (not too much), garlic, pepper, salt. If you have time live it for a while. I bake in bakeware smeared with butter, at the end of baking you should add chopped parsley green whipping cream. If you like more souse you should more butter preferably clarified. Bake for a short time at a high temperature. Baking for 30 minutes at 350 degrees will yield dry meat. But baking for just 20 minutes at 450 degrees will result in delightfully juicy baked chicken breast, every time. Preheat oven to 450 degrees F. Serve with rice, you know preferably brown, but if you have guest or for family you may serve with white one, but choose a good quality. IMG_0455
Quinoa

Quinoa
Quinoa is a species of the goosefoot genus (Chenopodium quinoa), a grain crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, as it is not a member of the true grass family, is closely related to species such as beetroots, spinach and tumbleweeds. As a member of the Amaranthaceaefamily, it is related to and resembles amaranth, which is also a pseudocereal.
Quinoa was important to the diet of pre-Columbian Andean civilizations. Quinoa grain has been called a superfood a term which is not in common use by dietitians and nutrition scientists. Protein content is very high for a cereal/pseudo-cereal (14% by mass), but not as high as most beans and legumes. The protein content per 100 calories is higher than brown rice, potatoes, barley and millet, but is less than wild rice and oats. Nutritional evaluations indicate that quinoa is a source of complete protein. Other sources claim its protein is not complete but relatively high in essential amino acids. Quinoa is a rich source (>20% of the Daily value, DV) of the B vitamins thiamine, riboflavin, vitamin B6, and folate and is a rich source of the dietary minerals iron, magnesium, phosphorus, and zinc. Quinoa is also a good source (10-19% of DV) of the B vitamins niacin and pantothenic acid, vitamin E, and the dietary mineral potassium. The pseudo cereal contains a modest amount of calcium, and thus is useful for vegans and those who are lactose intolerant. It is gluten-free and considered easy to digest There are two flavonoid—quercetin and kaempferol—are now known to be provided by quinoa in especially concentrated amounts. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration in high-flavonoid berries like cranberry or lingonberry. The processes of boiling, simmering, and steaming quinoa do not appear to significantly compromise the quality of quinoa’s fatty acids, allowing us to enjoy its cooked texture and flavor while maintaining this nutrient benefit. It contains the diverse array of antioxidants found in quinoa—including various members of the vitamin E family like alpha-, beta-, gamma- and delta-tocopherol as well as flavonoids like quercetin and kaempferol—that contribute to this oxidative protection.

Recipe for the most common dish is Quinoa Tabbouleh.
You will need:
1 3/4 cups water
1 cup uncooked quinoa
1/2 cup coarsely chopped seeded tomato
1/2 cup chopped fresh mint or parsley
1/4 cup raisins
1/4 cup chopped cucumber $
1/4 cup fresh lemon juice $
2 tablespoons chopped green onions
1 tablespoon extra-virgin olive oil $
2 teaspoons minced fresh onion
1/2 teaspoon salt
1/4 teaspoon freshly ground black peppe

Preparation
Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover; let stand 1 hour. Serve chilled or at room temperature.
By the way I use Quinoa not only for salad but as side dish for meat like chicken, or turkey or even pork tenderloin
Oats
The oat, sometimes called the common oat, is a species of cereal grain grown for its seed, which is known by the same name. While oats are suitable for human consumption as oatmeal and rolled oats, one of the most common uses is as livestock feed. Oats have numerous uses in foods; most commonly, they are rolled or crushed into oatmeal, or ground into fine oat flour. Oatmeal is chiefly eaten as porridge, but may also be used in a variety of baked goods, such as oatcakes, oatmeal cookies and oat bread. Oats are also an ingredient in many cold cereals, in particular muesli and granola. Oats are generally considered “healthy”, or a health food, being touted as nutritious. The established property of their cholesterol-lowering effects has led to acceptance of oats as a health food. Oat bran is the outer casing of the oat. Its daily consumption over weeks lowers LDL (“bad”) and total cholesterol, possibly reducing the risk of heart disease. Oats contain more soluble fiber than any other grain, resulting in slower digestion, a feeling of satiety and suppression of appetite. One type of soluble fiber, beta-glucans, has been proven to lower cholesterol. Oats are the only cereal containing a globulin or legume-like protein, avenalin, as the major (80%) storage protein. Globulins are characterised by solubility in dilute saline as opposed to the more typical cereal proteins, such as gluten and zein, the prolamines(prolamins). The minor protein of oat is a prolamine, avenin. Oat protein is nearly equivalent in quality to soy protein
I add oats to salads, milk shakes and sometimes veen to soup.
Here my breakfast idea with oats and my daughter loves it:
You need:
– Milk
– Oats
– Cinnamon milled
– Sugar, preferably brown (this for your kid not for you if you are on diet)
– Apple
Preparation:
Oats cook with milk to make it the amount of oats to be used depends on consistency you want to get of the dish. My daughter likes thick dish.
Wipe apple on a coarse grater and put on top of the dish, sprinkle with cinnamon & sugar if you have to.
Perfect healthily meal for breakfast, for those who cannot take cow milk, pls. try another milk gluten free substitute, water ss well possible but less tasty.
Chia seeds
chia seeds
Chia seeds are among the healthiest foods on the planet. The Aztecs and Mayans used chia seeds to fuel performance back in the day
They are loaded with nutrients that can have important benefits for your body and brain.
A 1 ounce (28 grams) serving of chia seeds contains:
• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are Omega-3s).
• Calcium: 18% of the RDA.
• Manganese: 30% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 27% of the RDA.
• They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
Has the following healthy benefits:
1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories
2. Chia Seeds Are Loaded With Antioxidants
3. Almost All The Carbs in Them Are Fiber
4. Chia Seeds Are High in Quality Protein
5. Due to The High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight
6. Chia Seeds Are High in Omega-3 Fatty Acids
7. Chia Seeds May Improve Certain Blood Markers, Which Should Lower The Risk of Heart Disease and Type 2 Diabetes
8. They Are High in Many Important Bone Nutrients
9. Chia Seeds Can Cause Major Improvements in Type 2 Diabetics
10. Chia Seeds Can Improve Exercise Performance as Much as a Sports Drink

I add chia seeds to salads, soups, milk shakes.
My Milk Shake or Natural Yoghurt Shake recipe ( I bought equipment in which I can make yoghurt by my own, actually having powder bacteria you can do it by yourself too)
– Milk organic soy, or almond, or just natural yoghurt or kefir
– Oats
– Chia Seeds
– Nuts –Almonds, Sunflower seeds, pumpkin seeds, hazelnut, cashew but only small handful
– Raspberries &/or black berries, blueberries ok too, frozen or fresh
– Organic protein powder

Everything put to blender and blend together. Drink for breakfast or lunch, it will keep you not hungry for a good amount of time and gives energy for your day.
I bought blender to office so if I do not have time to go for lunch or if I did not take any with me I do such shake at office. Of course I need to have all ingredients but it is easy to have stock. With frozen fruits if you so not have fridge may be difficult but you can still do this shake without fruits, less tasty but still will kill your hunger and provides necessary nutrition.
Another one is Chia Breakfast Pudding
Soak chia seeds in vanilla almond milk the night before to create the base for this nutritious breakfast bowl. In the a.m., mix it well, spoon it out, and top with your favorite fresh fruit and nuts. The pudding will keep in the fridge for up to five days, so feel free to mix up a big batch on Sunday night and eat it for breakfast all week.

Millet
Millet is an ancient seed, originally hailing from Africa and northern China, and it remains a staple in the diets of about a third of the world’s population. Rich in iron, B vitamins and calcium, millet has a mild corn flavor and is naturally gluten-free. Although millet is most often associated as the main ingredient in bird seed, it is not just “for the birds.” Creamy like mashed potatoes or fluffy like rice, millet is a delicious grain that can accompany many types of food. As with most grains, millet is available in markets throughout the year. Millet is tiny in size and round in shape and can be white, gray, yellow or red. The most widely available form of millet found in stores is the hulled variety, although traditional couscous made from cracked millet can also be found. The term millet refers to a variety of grains, some of which do not belong to the same genus. Millet is more than just an interesting alternative to the more common grains, it is a good source of some very important nutrients, including copper, manganese, phosphorus, and magnesium.

Recipe for fresh berry juice:
1. Thoroughly rinse berries, and place them in a heavy pot with just enough water to make them bob. Bring to a slow boil, mash with a potato masher or spoon, bring back to a boil, and remove from the heat. Cool slightly.
2. Pour the mashed berries into a jelly bag or a colander lined with several thicknesses of cheesecloth. Collect the juice in a bowl, and pour it into clean jars as it accumulates. Be careful, because berry juice stains. When the bag or cloth is cool enough to handle, squeeze out all the juice and some of the pulp. Compost what’s left.
3. Sweeten to taste with sugar, honey, or other fruit juices (such as pineapple). Under-sweeten, because you can always add more sugar later, but you can’t restore lost tartness. At this point you have a concentrate, which can be diluted with 3 to 4 parts water for casual quaffing. Don’t dilute it if you want to freeze or can it. Whether frozen or canned, you juice’s future might include transformation into home brewed soda, wine, or a warming batch of berry cordials.
4. Freeze your concentrate in ice cube trays or small freezer containers. Or, seal it up in half-pint jars processed in a waterbath canner for 10 minutes. Most berries are naturally acidic, but when canning concentrates from softer fruits like plums, I add a teaspoon of lemon or lime juice per cup, just to be safe.
Buckwheat
Despite the name, buckwheat is not related to wheat, as it is not a grass. Instead, buckwheat is related to sorrel, knotweed, and rhubarb. This is why it is a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein glutens Because its seeds are eaten, it is referred to as a pseudocereal. Energizing and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge. Buckwheat flowers are very fragrant and are attractive to bees that use them to produce a special, strongly flavored, dark honey.
I love buckwheat with meat, it is excellent with beef cutlets or veal, or even any type of goulash. Oh coming next will be Porkolot, the recipe of my mom she spend 5 years in Hungary and gave me the best receipt for Hungarian goulash. Well this one should be served with pasta, or rice but I can give recipe for homemade pasta, too.
Barley porridge
Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That’s because the carbs in barley and rye kernels are “low glycemic index,” meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
Rather buy hulled barely, not pearl barley
Here is a yummy alternative to oatmeal in the morning. Very healthy whole grains, too. Takes a little while to make it, but very yummy. Add your own spices, sweeteners and dried fruit, to your taste. This recipe can be easily halved if you use a small saucepan. Supposedly you can cook in a small crockpot overnight, but I’ve personally only ever tried this on the stovetop.
You need:
• 1⁄2cup barley (I prefer hulled to pearled)
• 1⁄2cup quinoa
• 1pinch salt
• 4cups water
• dried fruits (optional, such as raisins, cranberries or cherry)
• honey (optional) or maple syrup (optional) or sugar(optional)
• spices, such as cinnamon, nutmeg, cardamom (optional)
• milk (optional) or yogurt (optional)
Preparation:
• For the crockpot method: Mix the first four ingredients (barley, quinoa, salt and water) and cook on low overnight.
• For the stovetop method: Combine the first four ingredients in a saucepan. Bring to a boil. Then simmer covered for about 40 minutes, until all the water is absorbed.
• For both methods continue from here: Fluff with a fork and put into serving dishes.
• Add sweetener, dried fruits and spices, as desired. Basically, as you would like for oatmeal. Similar. Serve with milk or yogurt if desired.
• For Vegan omit the milk and yogurt or sub non dairy milk such as soy milk.

Sweet potato
It’s no surprise that sweet potatoes are at the top of nearly everyone’s healthiest foods list. One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato contains 1%), 37% of your vitamin C, and some calcium, potassium, and iron too. All this at just 105 calories!

What’s more, they also deliver 4 grams of dietary fiber—16% of the daily value—and absolutely zip in terms of fat.
I see today most of my clothes are too large, I had a business meeting and realized I do not have any suit that fits. I am happy from one side but since I still work to loose a bit more do not want to buy new clothes yet. In China everything is very expensive, I do not like to do shopping here. US or Poland is fantastic, especially US Outlets.
I could re-work in Chinese Tailors some of my clothes but afraid they may screw up and sometimes is good to have back up plan event thou I have an objective to keep my current weight with 3 kg more drop.
During the first 2 weeks I really was eating mainly proteins:
– Coffee in the morning with milk
– Protein shake
– Salads made with my homemade dressing (recipe in next post)
– White cheese with garlic or /and onion or chives & radish
– Hard cooked eggs with caviar or with tune from box in water –lunch or branch
– Sashimi (not sushi as contains rice) ¬–lunch or branch
– Fish for dinner or chicken or turkey, stake but beef tenderloin -dinner
As you see Dukan diet recommends 5 days only proteins and 5 proteins with veggies, during the first period try to eat mainly green vegies, if red be careful some like carrot contains a lot of sugar. In first period to loose weight eat salad or green leaves, baby leaves, eventually cabbage.

So far I enjoy food in restaurants but with wieght under control
IMG_0407

More about my diet and another ideas for dishes in the next post coming soon

… Bye

12 thoughts on “Ideas for healthy & lean choices”

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