PHOTOGRAPH YOUR FOOD
2. Make it a game. You must measure something along the way! Keep records of your progress.
“Embrace peer pressure. It’s not just for kids” Tim Ferriss
- “Do I really look like that in underwear?” Put that before picture up to keep you focused!
- “Do I really eat that?” Take pictures of your food and post them for others to see!
- “Who can I get to do this with me?” Find at least one person and invite them to a little friendly competition. Use your total inches (TI) as a measuring tool.
“Use competitive drive, guilt, and fear of humiliation to your advantage.” Tim Ferriss
- “What is the smallest meaningful change I can make?”
“Taking off the pressure in 4HB means doing experiments that are short in duration and not overly inconvenient. Don’t look at a diet change or a new exercise as something you need to commit to for six months, much less the rest of your life. Look at it as a test drive of one to two weeks…..Take the pressure off and do something small…..Rig the game so you can win.” Tim Ferriss
One of the healthiest foods!
They are most commonly known as a natural laxative, but there are numerous other benefits from these fruits.
provide antioxidant protection– more than 2x the antioxidant capacity of other high ranking foods!
prevent pre-mature aging!
reduce risk of osteoporosis
reduce risk of cancer
promote cardiovascular health
Prune Nutrition Facts
|Glycemic Index (GI) Rating: Although rich in simple sugars, prunes do not cause a rapid rise in blood sugar levels, possibly because of their high fiber, fructose, and sorbitol content. Therefore, prunes have a low GI rating of 29. The Glycemic Load (GL) of prunes is 9.57 (low).|
|Calories: Prunes have about 240 calories per 100 grams (67 calories per 1 ounce).|
|Macronutrients: Prunes are rich in carbohydrates. They are also an excellent source of dietary fiber (6.1 grams per 100 grams). Prunes contain very little protein and hardly any fat.|
|Vitamins: Prunes are a good source of vitamin A and vitamin K.|
|Minerals and Trace Elements: Prunes are a good source of potassium, copper, boron and magnesium.|
|Phenolic Compounds: Prunes are rich in phenolic compounds (184 mg/100 g) such as neochlorogenic and chlorogenic acids.|
FACT :: There are aproximatly 13,000 species of beans and legumes in the world! Now that’s variety!
Diets rich in beans are being used to:
reduce risk of many cancers
improve diabetics’ blood glucose control
lower blood pressure
regulate colon function
lower cholesterol levels
prevent and cure constipation
Richly colored dried BEANS offer a lot of antioxidant protection! Red kidney beans actually have more antioxidants than blueberries!
Beans are loaded with
FIBER and PROTEIN
Brown Rice and Black Bean Burritos Rachael Ray
- 2 cups chicken stock or water
- 1 cup brown rice
- Salt and ground black pepper
- 3 tablespoons EVOO – Extra Virgin Olive Oil, divided
- 1 small onion, chopped
- 2 cloves garlic, finely chopped or grated
- 1 jalapeño, chopped
- 1 teaspoon cumin
- 1 15-ounce can fire-roasted tomatoes, diced
- 2 14-ounce cans black beans, drained and rinsed
- 4 large, whole wheat tortillas
- 1 cup of smoked white cheddar
- 1/2 head iceberg lettuce, chopped
- 4 small tomatoes, seeded and diced
- 2 scallions, white and green parts, thinly sliced
- 1/2 bunch (about a handful) of cilantro leaves removed from stems
- 1 tablespoon honey
- Juice of 1 lime
- A few dashes hot sauce
- 1 jicama, peeled and cut into matchsticks
- 1 red onion, sliced
- 2 carrots, peeled and cut into matchsticks
While rice is cooking, place another pot over medium heat with 1 turn of the pan of EVOO, onion, garlic, jalapeño, salt and ground black pepper. Cook until tender, about 3-4 minutes. Stir in cumin and cook about 1 minute then add tomatoes and beans, and heat through, about 2 minutes. Keep warm until the rice is ready.
When everything is ready, lay down the tortillas and divide the cheese evenly between them. Divide the rice and beans between the tortillas as well as the lettuce, tomatoes, scallions and cilantro. Roll up each burrito.
The Ultimate Chili Allrecipes
- 1 pound lean ground beef
- salt and pepper to taste
- 3 (15 ounce) cans dark red kidney beans
- 3 (14.5 ounce) cans Mexican-style stewed tomatoes
- 2 stalks celery, chopped
- 1 red bell pepper, chopped
- 1/4 cup red wine vinegar
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon dried parsley
- 1 teaspoon dried basil
- 1 dash Worcestershire sauce
- 1/2 cup red wine
- In a large skillet over medium-high heat, cook ground beef until evenly browned. Drain off grease, and season to taste with salt and pepper.
- In a slow cooker, combine the cooked beef, kidney beans, tomatoes, celery, red bell pepper, and red wine vinegar. Season with chili powder, cumin, parsley, basil and Worcestershire sauce. Stir to distribute ingredients evenly.
- Cook on High for 6 hours, or on Low for 8 hours. Pour in the wine during the last 2 hours.