Nasoya TofuPlus for a balanced meal

I know my body craves a balanced meal—and I still crave lots of flavor. Solution? Stir-fry this vitamin-packed tofu with fresh veggies and serve over brown rice for a nutritious meal you can season just the way you like!

The product: Nasoya TofuPlus ($2.99 for a 14 oz. package; available at grocers nationwide)


The taste factor: You decide! TofuPlus’ spongy texture soaks in the flavor of the seasonings and sauces you cook it with. Marinate with your favorite drizzles before stir-frying or broiling to give it lots of taste. Pairs well with bold flavors like soy, miso, curry, lemon, and ginger—like in this zesty miso tofu, eggplant, and noodle dish.

The health factor: Like most tofu products, this one is high in protein and low in fat. Plus, it’s a great meat alternative because TofuPlus is fortified with some of the key nutrients in meats and other protein sources, including vitamins B2, B6, B12, zinc, D2, and calcium.

Editors’ pick: Unlike some varieties of tofu that crumble when cooking, the Extra Firm kind withstood the heat of my skillet and didn’t taste soggy the next day. I mixed leftover rice with my lemon, soy, and basil stir-fry and ate it cold for a balanced, refreshing midday meal.

Why we love it: It’s a great source of protein, low in fat, and packs 20% of some of your key vitamin requirements. Plus, you choose your favorite spices for a quick and simple meal that keeps your mouth happy.

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Boxing Workouts a effective fitness program for men and women

Offering a whole body workout Increasing body strength Increasing endurance and stamina Providing a great cardiovascular exercise Increasing speed and coordination.It is also a form of strength or resistance training that will help to build lean muscle It can also inculcate a sense of self discipline that can help you stick to a fitness program.It is possible to have your own boxing workouts at home, with no need to go to the gym; just little equipment are required. All that you really need is some space cleared out in a basement or garage or even a corner of the apartment and a punching bag conveniently suspended.Boxing workouts can have the additional and unexpected benefit of helping one work aggression out of the system in a safe and effective manner, thereby helping to lower stress.Boxing workouts can also help you master certain useful real life skills that can come in hand in terms of self defense and so on.They are not just for the men either; boxing workouts can be as effective a fitness program for women

A typical boxing workout can go somewhat like this –

Warm up for the first five or so minutes alternating between step touches and jumping jacks.

Punching is obviously the main part of boxing workouts and you can begin with some of these drills –
First, alternate between left and right punches and then continue to do so as fast as you can for a couple of minutesSecond, alternate right and left punches and then similarly continue as fast as you can for a further couple of minutesOnce again perform alternate punches in sets of 8 with slight breaks in between
The right way to form a fist for boxing workouts is to curl your fingers into your palms and putting your thumbs over the index fingers. The thumbs shouldn’t be inside your fists. Also your fists should be in line with your wrists, rather than angles in or out.

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A Weekly Lose Fat Diet Menu Plan to Start

Are you one of those people who Feel confused and uncertain on which Lose Fat Diet day to follow every day of the week? The menus listed below just follow three principles: get protein in all meals, two servings of fruit or vegetables at each meal, and choose carbohydrate-rich without fibras.Beverages without sugar as coffee,iced tea and diet drinks are Unlimited.The standart must be around 1,600 calories per day,sufficiently to drop weight slow.Then as you reach your ideal weight,increase the amount of fruit that you consume,also vegetables and whole grain,and increase a little more healthy fat products to maintain your weight.

Monday

Breakfast:Banana-Walnut Oatmeal (1 c. cooked oatmeal; small banana, sliced; 2 T walnuts; 1 T honey); glass of 1% reduced-fat milk (1 c.); sections of 1 orange

Lunch:Ham and cheese sandwich: Lean deli ham (3 oz); light Swiss cheese (1 oz); 2 slices rye bread; sliced tomato, lettuce; 1 tsp each: low-fat mayonnaise and grainy mustard; 1 apple

Supper:Herb-roasted chicken, skin removed (6 oz); small baked sweet potato, skin removed; 1 tsp butter; steamed whole green beans (1/2 c.) with drizzle of olive oil (1/2 tsp); chopped fresh pineapple (1/2 c.)

Tuesday

Breakfast:Bran flakes (1 c.); sliced almonds (2 T); Dried bing cherries (2 T); 1% reduced-fat milk (1 c.); 1/2 pink grapefruit

Lunch:Lean deli roast beef (4 oz); whole-grain baguette (2 oz); low-fat mayonnaise (2 tsp); tomato slices; 1 Bartlett pear

Supper:Pan-seared pork tenderloin (6 oz); wild-and-brown-rice blend (1/2 c.) with chopped walnuts (1 T); steamed carrots (1 c.) with dill and butter (1 tsp); sliced strawberries (1 c.)

P.M. Snack:Sliced kiwi fruit (1 c.) with low-fat vanilla yogurt (1/2 c.)

Wednesday

Breakfast:Whole-grain toast (2 slices); chunky or smooth peanut butter (2 T); glass of 1% reduced-fat milk (1 c.) or 2 slices reduced-fat cheddar cheese (1-1/2 oz); sliced fresh peaches (1 c.)

Lunch:Turkey Roll-Up (Roll 3 oz thinly sliced lean turkey breast, 1 oz Havarti cheese with dill, 1 c. shredded spinach, and 2 thin slices avocado into a whole wheat tortilla spread with 2 tsp low-fat mayonnaise); sliced cucumbers (1 c.) with a splash of red-wine vinegar; tomato juice (6 oz); wedge of watermelon

Supper:Roasted garlic hummus (2 T) with carrot sticks and 1 piece whole-wheat pita bread (cut into triangles); grilled chicken breast, skin removed (6 oz); steamed broccoli (1 c.), drizzled with olive oil (1 tsp); and grated Parmesan cheese (1 tsp); baked apple with cinnamon

P.M. Snack:Green grapes (a handful)

Thursday

Breakfast:2 scrambled eggs rolled up in a corn tortilla; fresh tomato salsa (1/2 c.); mixed fresh-fruit salad (1/2 c.)

Lunch:Lentil soup (1 c.); terriyaki baked tofu (available in supermarkets) (2 slices); baby carrots (1 c.) or carrot sticks; fresh apricots (2)

Supper:Spiced Salmon: (Brush a 6-oz salmon fillet with chili garlic sauce and 1 tsp honey. Roast at 400° for 8 to10 minutes.) Steamed zucchini and halved grape tomatoes (1 c.) drizzled with garlic, olive oil (1 tsp), and chopped basil; whole-grain garlic couscous (1 c.) with olive oil (1 tsp); 1 tangerine

P.M. Snack:Salted mixed nuts (1/4 c.)

Friday

Breakfast:Strawberry-Almond Smoothie (Blend 1 c. low-fat vanilla yogurt, 1/4 c. plain soy milk, and 1 c. frozen strawberries with 1 tsp honey and 1 T almonds); reduced-fat cheddar cheese cubes (1 oz); rye crackers, crispbread style (2)

Lunch:Steamed peeled shrimp (4 oz); cocktail sauce (2 T); three-bean salad (1 c.); tropical fruit salad : mango, papaya, pineapple (1 c.)

Supper:Turkey meatloaf (6 oz); mashed winter squash (1/2 c.) with cinnamon and butter (1 tsp); cooked spinach (1 c.) drizzled with olive oil (1 tsp) and red-wine vinegar

P.M. Snack:Mixed citrus sections (1 c.)

Saturday

Breakfast:Small blueberry bran muffin; unsweetened applesauce (1 c.); 1 %-fat cottage cheese (1 c.)

Lunch:Spinach-mushroom salad with 1 tsp olive oil; grilled chicken breast (4 oz) with skin removed; whole-grain baguette (2 oz); tomato slices, lettuce; Dijon mustard (2 tsp); fresh cantaloupe and strawberries (1 c.)

Supper:Chardonnay, 5 oz; mixed greens with balsamic vinegar and a drizzle of olive oil (1 tsp); grilled swordfish (6 oz), baked or broiled; garlic mashed potatoes (1/2 c.) made with 1% milk and butter (1 tsp); roasted asparagus (1 c.) drizzled with olive oil (1 tsp) and lemon juice

P.M. Snack:Sliced fresh mango (1 c.)

Sunday
Breakfast:2-egg omelet or scrambled eggs; whole-grain English muffin; blackberry jam (1 T); seasonal fresh-fruit salad (1 c.)

Lunch:Split-pea soup (3/4 c.); Ham (3 oz) and cheese (1 oz) sandwich on whole-wheat bread (2 slices) with Dijon mustard; red or green grapes (1 c.)

Supper:Pesto Pasta (Mix 1 T prepared fresh or bottled pesto with 1 c. cooked whole-grain penne, 1/3 c. cooked cannellini beans, and 2 T chopped roasted bell peppers); steamed zucchini (1 c.) with crushed red-pepper flakes and a drizzle of olive oil (1 tsp); sliced kiwi with fresh orange sections (1/2 c.)

P.M. Snack:1 T almond butter, 3 rounds melba toast to Lose Fat Diet

American New Dietary Guidelines

The government for the American public have just  released a New dietary Guidelines.While a lot of what they say is common sense and well known information, the tone is stronger this time around,and perhaps this is the impetus that obese and sedentary people need, to take charge of their health.

Though much of the guidelines are not brand new information, some recently included points are the benefits of having a vegetarian lifestyle that avoids meat or even a vegan lifestyle that avoids meat and dairy to lower lifestyle disease risks and other nutritional advantages.

This is the chief difference in this edition of the guidelines, that plant based diets are overall better for Americans, particularly because of the food habits that people currently have and the high overall obesity rates in the country.

Other than that, the guidelines reiterate the facts that for becoming healthier and losing excess weight we should cut down on meal sizes and portions, eat less amounts of salt in our diet, drink more water and eat and drink less sugar. We are once again reminded to read labels. The “get active” message is reiterated as well.
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Lifeway Organic Green Kefir

Tasty enough to sip by itself, this creamy, green tea-flavored kefir also can be mixed with fruit and cereal for a refreshing parfait.Give breakfast a boost—of protein, vitamins, and good-for-your-gut probiotics.  

The product: Lifeway Organic Green Kefir ($4.49 for a 32-ounce bottle; available at Whole Foods)


The taste factor: Tangy, sweet, and super creamy. Green tea extract mixed with kiwi, passion fruit, pomegranate, and blueberry gives this thick milk beverage enough flavor to stand alone as a drinkable snack. Or mix in some fruit or cereal for a heartier morning meal.

The health factor: The nutrient-packed drink is loaded with low-fat protein—12g per serving—plus 10 probiotics (for good digestive function) and a full serving of vegetables. One cup serves up 30 percent of your day's vitamin E goal (for healthy skin), 25 percent of the vitamin D you need, 30 percent of the calcium you need (think strong bones), and 100 percent of your daily vitamin C. Plus you get the immune-system benefits of green tea's antioxidants. 

Editor's pick: I mixed the Pomegranate Acai Blueberry with some sliced banana and a handful of bran cereal for a tangy, crunchy parfait that kept my stomach quiet through lunch—and my taste buds happy.

Why we love it: All the nutrition of your favorite foods in one tasty, convenient snack! When time runs short, this drinkable smoothie packs the nutrients your body needs—and keeps the taste factor up.

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