i am not a registered dietitian and dr.this post is simply a documentation of healthy info and some of my reviews. this posts are strictly based on my own knowledge, opinions, and personal experience, consult a healthcare expert for specific medical needs and/or advice.
2.好碳水，坏碳水的区别。good carbs and bad carbs can really make a difference, SO, WHICH WOULD YOU CHOOSE??
3.LISTEN TO YOUR BODY!! 运动有益健康，但是过多的运动反而给身体造成负担。很多喜欢运动的MM，太强力的运动量+吃的营养不够身体负担会导致下丘脑闭经。这个病在美国很多MM都有，造成的原因就是过多运动或者under eating吃太少。看医生吃再多药也没用，就算去看医生，他们也只会说先增加体重，增加BMI，停止运动，然后再采取治疗。BMI增加到多少取决于个人的身体，有的人到BMI22才恢复月经，有的是20，这就是人体的奇妙。每天摄取2000卡热量，持续这么吃，你的体重会增长，但不会一直这么增长，而是到达一定体重后你的身体开始恢复，此时它才有额外的营养素去供养你的卵巢，发信号给下丘脑让月经来潮。
Hypothalamic Amenorrhea: “a condition in which menstruation stops for several months due to a problem involving the hypothalamus.” In many of the stories I’ve heard (as well as in my own case), when women are not getting their period, doctors immediately jump to either prescribing birth control (if not trying to get pregnant) or referring their patients to a fertility specialist (if trying to get pregnant). This is really unfortunate because so many women on birth control go through their day-to-day life completely unaware that they have HA until they are trying to conceive. I chose to deny the possibility that I had HA because I was at a healthy BMI of 21 to 21.5 and I didn’t run a crazy amount of miles each week. What I didn’t realize until recently is that every body is different. Some women need only 18% body fat to get their cycle while other women need 25%. Some women can run 50 miles per week and still get their cycle while others cannot. This is where knowing your body and listening to it is so important. Don’t be ignorant! --My Food ‘N’ Fitness Diaries
2.DO I NEED 2500calories??看隔壁贴说减肥减到闭经（节食或者过度运动都会！），首先要吃够2000卡甚至以上！就算去看医生，医生也是会说先减少运动量，增加卡路里，达到你身体的optimal weight，然后你体内的新陈代谢会渐渐提高，身体才有更多的能量去照顾到你的月经。
Probably most of you are aware that the clinical marker for active anorexia is body mass index (BMI) 17.5 or less. However this is misleading because while the healthy BMI range is 18.5-25 that does not mean that a single individual is at a healthy weight throughout that entire range. We each have a specific optimal weight. For example, my optimal BMI is 21. For me, BMI 20 or 19 is underweight and damaging. For only a tiny proportion of the population BMI 19 will be optimal. Our bodies are more forgiving when we are above our optimal BMI than below. I usually explain it this way: If I take two women of the same height and one is naturally meant to be BMI 24 and the other is naturally BMI 21, then this is what happens when they both restrict calories: The woman at BMI 24 diets down to BMI 20. Technically she is still in the healthy weight range and she receives compliments on her dieting efforts. The woman at BMI 21 diets down to BMI 17. Her doctor has her enter a recovery program for anorexia. Both women have the same physiological damage and both need intervention to recover and yet only one is identified as having an issue. Here are the guidelines for when 2500 calories applies as a minimum daily intake for recovery: The regular menstrual cycle has stopped. Eat 2500 calories a day to recover. You have other symptoms of starvation: feeling the cold, fatigued, foggy headed, hair loss, brittle nails, dull skin…Eat 2500 calories a day to recover. You were only underweight for a very short space of time (a few months). Eat 2500 calories a day to recover. You are of Asian ancestry, female and over age 25. Eat 2500 calories a day to recover. While your optimal weight will likely end up somewhere between BMI 20-24 (for European and other ancestries it is BMI 21-25), you still require the same energy intake as you are dealing with the same physiological damage.
THANKS FOR reminding~~ I am not a registered dietitian and DR.This post is simply a documentation of healthy info and some of my reviews. This posts are strictly based on my own knowledge, opinions, and personal experience, Consult a healthcare expert for specific medical needs and/or advice.
PS：看完觉得自己真的有点orthorexia~~~ 喜欢吃whole food,天然，完整的食物~不喜欢那些精加工的食品（肉丸，饼干那些我从来不吃） 肉蛋奶非有机不吃。。（以前我吃的，但自从吃了有机的肉蛋奶后，居然不长痘痘了，从此发誓不碰非有机的肉蛋奶） 其实如果饮食上少吃或者尽量不吃processed food, 多吃点whole food，加上定期的exercises是很难很难变胖的~ SO We really gonna listen to our body, love our body! eat healthy and you will be happy about it~!!
Local seasonal foods are tastier, fresher and more nutritious. Why? It’s because the produce has been harvested in the last fews days and has only travelled a short distance to market. This means less packaging, processing and refrigeration. All good for the environment (no flying in food from all corners of the planet)and your health.
Here is a list of fruits and veggies that are in season for August: Apples Apricots Arugula Basil Beans Beets Blueberries Corn Cucumbers Dates Eggplant Fennel Figs Grapes Mangoes Melons Nectarines Okra Peaches Peppers Plums Raspberries Sorrel Summer squash Tomatoes Watermelon Great all year: Avocados Bananas Broccoli Cabbage Carrots Cauliflower Celery Garlic Ginger Kiwifruit Lemons Limes Mushrooms Onions Pineapple Potatoes Radishes Scallions Snow Peas Spinach Sprouts Note: If you live in and area with favorable growing conditions, many of these vegetables are available to you throughout the seasons.
Organic food is more expensive; is it worth the money? I like to say, “pay more, eat less.” There’s no escaping the fact that better food—whether measured by taste or nutritional quality (which often correspond)— costs more, usually because it has been grown with more care and less intensively. Not everyone can afford to eat high-quality food in American, and that is shameful; however, those of us who can, should. Doing so benefits not only your health (by, among other things, reducing your exposure to pesticides and pharmaceuticals), but also the health of the people who grow the foods as well as the people who live downstream and downwind of the farms where it is grown. So while it would have been much simpler to say “eat organic” instead I suggest eating well-grown food from healthy soils. It is true that food certified organic is usually well grown in relatively healthy soils—soils that have been nourished by organic matter rather than synthetic fertilizers. Yet there are exceptional farmers and ranchers in America who for one reason or another are not certified organic and the food they grow should not be overlooked. Organic is important, but it’s not the last word on how to grow food well.
Body mass index is not correlated with food intake at all. Pause for effect. [Statistics from the Healthy Eating Index Table 10, 1998]. How much you eat has absolutely no effect on how much you weigh. That’s a confusing statement isn’t it? Clearly if you starve, you lose weight. And clearly if you re-feed, you gain weight. The key to understanding this statement is to add a critical clarification: Once you are at your body’s optimal weight set point, how much you eat has absolutely no effect on how much you weigh. If you are either under or over your body’s optimal weight set point then it is going to work extremely hard to have you return to that set point. Human beings can fritter away over 600 calories easily in non-exercise related movement [G.A. Gaesser et al., 2006]. And they will do so, and be unaware of it, if the body determines that the food they have eaten is not needed to maintain health and weight. But restrict your calories and now all of the limiting hormones like leptin, ghrelin and insulin and others are left scrambling because you have just dumped the entire metabolic system to well below its 100% functional level. Leptin is a clamping hormone. With nothing to clamp down on, it plummets in our blood streams and this creates a cascade of shut downs throughout the body. [此贴子已经被作者于2012/8/4 2:33:20编辑过]
阅读详细的文章，大家可以直接点击下面的标题 IS ALMOND MILK PALEO? First, for what purpose would a Paleo person use almond milk? You could pour it over nuts and seeds and dried fruit and make a cereal type snack. Or you could drink it. One cup of the unsweetened commercial variety contains about 30 calories, 1 gram of protein, 1 gram of carbs, and 2.5 grams of fat. So it’s basically like drinking water. Except it’s not water because there are nuts and all kinds of other weird ingredients in it. If you were to make your own almond milk, you would simply soak some almonds and blend them up with water and maybe some cinnamon and a little honey. Then you’d strain the nut shards out and BOOM – you have almond milk. Four ingredients. Now, let’s look at the ingredients in store bought almond milk. So is commercial almond milk Paleo? In a perfect world, no, and especially not the sweetened kind. Even the unsweetened versions are weird and full of synthetic, chemically processed ingredients. To be honest, even the almonds are now often chemically processed, which is one reason I’m not a huge fan of them. Since 2007, all almonds must be pasteurized either by steaming, roasting, or applying propylene oxide (a probable human carcinogen) to them. That means many of the nutrients are lost and they’re no longer “raw”. Anyway, besides that, calcium carbonate is the main ingredient in Tums and chalk, so on principle I have a problem with it being the second ingredient in a lot of people’s staple beverage.
减脂还是增肌的问题，这篇文章分析的很全。下面的只是节选 Cardio Or Weights First? Exercise Order Sometimes Matters Let's start with the muscle-building scenario. "Doing cardio first will induce fatigue that may compromise technique and possibly increase risk of injury," explains Fabio Comana, director of Continuing Education for the National Academy of Sports Medicine. Exhausting oneself with a big run right before weights and resistance training doesn't just up the risk of injury, it also means you'll have less energy to throw into a really good weight training session. On the other hand, if you're looking to lose fat, Halevy recommends doing interval cardio training before getting started on weights. As he explains, the cardio will deplete your body's supply of glycogen -- the stored form of glucose in muscle cells and a primary material in our energy storage. Once glycogen is depleted, the body turns to more long-term storage sources, like fat. "If your goal is strictly a lean body -- not to be strongest, or most powerful, but achieve maximal leanness -- I always recommend implementing high-intensity interval training at the beginning of each workout," says Halevy.
The following descriptions illustrate how carbohydrates impact the human body and the degree to which we need them, or not, in our diet. The ranges represent daily averages and are subject to variables like age, current height and weight and particularly training volume. For example, a heavy, active person can be successful at a higher number than a light, moderately active person. In particular, hard training endurance athletes will experience a greater need for carbs and can adjust their personal curve accordingly. This is a topic I address further in the book (e.g. – experimenting with adding 100g of carbs per hour of training per day), on MarksDailyApple.com and in a future “primal” book dedicated to endurance athletes. Here then is my “Primal Blueprint Carbohydrate Curve.” 300 or more grams/day- Danger Zone! Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks). 150-300 grams/day – Steady, Insidious Weight Gain Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years. 100-150 grams/day – Primal Blueprint Maintenance Range This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars. 50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range. 0-50 grams/day – Ketosis and Accelerated Fat Burning Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
Now change the above with about 500 calories every day to reach your goals!
Lose Weight: I would take 2880.90 – 500 = 2380.90
Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities
Gain Weight: I would take 2880.90 + 500 = 3380.90
Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline.
我平时吃的protein shake---- sun worrior vanilla raw protein, vegan friendly and really tasty~!
organic cacao raw chocolate powder----blend in any food you want, yogurt, smoothie, soy milk etc, make it chocolate flavor~!!
organic coconut flour, I use it to make my morning energy pancak： 1 egg, 1 banana, 1 scoop coconut flour, blend it and cook it. High protein, high fiber~!
我平时吃的protein shake---- sun worrior vanilla raw protein, vegan friendly and really tasty~!
organic cacao raw chocolate powder----blend in any food you want, yogurt, smoothie, soy milk etc, make it chocolate flavor~!!
organic coconut flour, I use it to make my morning energy pancak： 1 egg, 1 banana, 1 scoop coconut flour, blend it and cook it. High protein, high fiber~!
Ingredients: 1/2 cup mashed sweet potato 1/2 cup shredded coconut 1/2 cup raisins 1/2 cup chopped walnuts 1/4 cup honey 1/8 cup shredded carrot 2 eggs 3/4 cup almond flour 1 tsp cinnamon 1 tsp vanilla extract 1 tsp baking powder Directions: Preheat oven to 350*F. Combine all ingredients in a large mixing bowl and blend well. Coat muffin tin with non-stick cooking spray (or use paper liners) and divide batter among six cups. Bake for 28-30 minutes or until muffins are cooked all the way through. Allow to cool before serving. Makes 6 muffins
BBQ Hasselback Tofu Sticky sweet and spicy BBQ sauce coats each fluffy fanned edge of thinly sliced tofu. This easy idea is one that every tofu lover should try!.. 很像五花肉！！ veggie friendly!!
BBQ Hasselback Tofu
vegan, makes one block
1 block of firm or extra firm tofu / lightly pressed and patted dry
1. Lightly press your tofu to get it as dry as possible.
2. On a flat surface, slice tofu into skinny "fans" - as thin as you can make them without mangling the block. Do not slice all the way to the bottom - just about 3/4 of the way down through the tofu. You want to create a fan of tofu.
3. Place your fanned tofu in an oven safe serving dish.
4. Add some dry spices if you'd like. I added some nutritional yeast, black pepper, cayenne and a few pinches of salt.
5. Pour on the BBQ sauce. Coat it well. You can even spread the sauce in between the fanned slices if you'd like. For extra flavor: marinate this block overnight!
6. Bake at 400 degrees for 20 minutes - broil on high for the last 5 minutes to get sticky-sweet edges. tip: if you add a splash of oil - or use a BBQ sauce with some oil the tofu will crisp up around the edges a bit more. Optional though.
7. Pull the tofu from the oven and let sit to cool a bit. You can either serve as is or rub the sauce between the fans and then serve.
Serve it: Stuff a few slabs of the BBQ tofu in between one of these biscuits - some cole slaw on top and YUM..
2.Start with two medium sweet potatoes. cut them ！ 3.Add sweet potato wedges to a large mixing bowl and drizzle with olive oil (approximately 1-2 tablespoons).
4.Sprinkle with sea salt and mix until wedges are fully coated with olive oil and salt.
5.Transfer sweet potato wedges to a cooking sheet and bake for 20 minutes.
6.At the 20-minute mark, toss around wedges to prevent sticking and then bake for another 20-25 minutes. (I typically toss around the wedges again after 10 minutes. I don’t want them to burn!)
7.When sweet potato wedges start to lightly brown, turn up the oven to broil and cook for 5-7 minutes until the edges are crisped to your liking.
1/2 cup mashed sweet potato 1/2 cup shredded coconut 1/2 cup raisins 1/2 cup chopped walnuts 1/4 cup honey 1/8 cup shredded carrot 2 eggs 3/4 cup almond flour 1 tsp cinnamon 1 tsp vanilla extract 1 tsp baking powder Directions:
Preheat oven to 350*F. Combine all ingredients in a large mixing bowl and blend well. Coat muffin tin with non-stick cooking spray (or use paper liners) and divide batter among six cups. Bake for 28-30 minutes or until muffins are cooked all the way through. Allow to cool before serving. Makes 6 muffins
今天就来列个Reading List-september，大家感兴趣的可以点击看看 1.Not all fat people get diabetes, and not all diabetics are fat2.The Dish on Sugar & Sweeteners " ALL sweeteners, caloric or non-caloric, can contribute to weight-gain or prohibit weight loss." "Regardless of the source, it’s ALWAYS best to minimize your exposure to sweeteners." "Sweeteners that come from nature are always better to consume than those that come from a lab or factory."
今天就来列个Reading List-september，大家感兴趣的可以点击看看 1.Not all fat people get diabetes, and not all diabetics are fat2.The Dish on Sugar & Sweeteners " ALL sweeteners, caloric or non-caloric, can contribute to weight-gain or prohibit weight loss." "Regardless of the source, it’s ALWAYS best to minimize your exposure to sweeteners." "Sweeteners that come from nature are always better to consume than those that come from a lab or factory."
Yield: Approximately 12 servings.Click here for estimated nutrition facts.
Ingredients 1/2 cup butter or coconut oil, melted (I prefer butter for flavor but if you can’t eat it, use coconut oil- I like Tropical Traditions Green Label) 6eggs, beaten 1 teaspoon vanilla 1/2 cup pumpkin puree (can be canned or fresh, if fresh, cook, cook and strain excess water from your pumpkin before using it in this recipe) 1/4 cup honey or maple syrup (I used 2 Tbsp of each this time to equal 1/4c total sweetener) 1/2 cup coconut flour 1/2 teaspoon baking powder 1 & 1/2 teaspoon cinnamon 1/4 teaspoon cloves 1/4 teaspoon allspice/nutmeg pinch salt Preparation Preheat your oven to 400 degrees F. Grease a standard muffin tray or use paper liners (paper is probably ideal). Combine wet ingredients in a large mixing bowl together until well beaten: butter, eggs, vanilla, pumpkin and honey/maple syrup. Measure dry ingredients (coconut flour, baking powder, cinnamon, cloves, allspice/nutmeg) into a sifter and slowly sift into the wet ingredients, whisking as you do so that you don’t have lumps in the batter. Divide the batter evenly into the muffin tins and bake for approximately 15-18 minutes or until slightly golden brown on top and a toothpick comes out clean.
pinch of salt This recipe makes 12 conservatively sized muffins. Use these muffin tin liners, you will thank me. Preparation Preheat oven to 350 degrees. Grease 6 large muffin tins (or use muffin liners) Whisk eggs and mix in melted coconut oil or butter. Sift in coconut flour, baking powder & salt until blended. Fill the lined muffin tins about halfway. The batter will be thick so just eyeball it. Bake for approximately 30 minutes or until the muffins are set and edges begin to become golden brown. Variations To make an almond muffin (pictured above) stir in 1/2 tsp vanilla extract, 1/2 tsp almond extract and 2 Tbsp sliced almonds To make these even more “coconutty,” add 2 Tbsp shredded coconut. To make these more of a sweet muffin, add a dash of vanilla and 1/4c of raw honey or organic, grade b pure maple syrup if you’d like. To make these more of a savory muffin, add another dash of salt and 1Tbsp of dried (2 Tbsp if fresh) rosemary. I haven’t tried these as mini muffins yet, but drop them into a mini tin for a change of pace!
2 pasture raised whole chicken legs (or organic, air chilled)
dried rosemary (from fresh if you can)
sea salt
black pepper
garlic powder
paprika
(optional) melted butter or coconut oil
Preparation
Preheat your oven to 375 degrees. Pat the chicken legs dry. Brush with either melted butter or coconut oil (optional, I don’t always do this) and sprinkle with ample amounts of each spice. You may vary them depending on your taste preferences. Bake the chicken in a shallow baking dish and when you notice liquid flowing from it, baste the drippings back over the top of the chicken. The chicken is ready when the internal temperature reaches 165 degrees.
Variations Change up your spices to your preferences. Try sage instead of rosemary or onion powder instead of garlic… or combine whatever sounds good to you!
以前我老长痘，持续了半年用什么护肤品都不行，还狠心买了SK2，LAMER这些听说能祛痘的东西，结果效果大失所望。最终还是you are what you eat。首先我戒掉所谓的natural or even artificial sweetener, stevia也不行！they all bad for your body，最重要的是它们会扰乱内分泌，然后是戒奶，改喝almond coconut or soy milk. 再就是肉蛋改吃有机的，之前极少吃肉，一星期2oz也不没有，后来增肌需要慢慢意识到肉类其实也很重要就开始慢慢接受。
还比如，有的人好久没喝SODA了，就告诉自己：“我好久没喝SODA了，这次喝一点吧。。” WHY???? why soda? why you want to drink soda BECAUSE you didn't drink for xx days !?? 本来Soda就是完全没有营养的东西，不要给身体增加负担。
anyway,每个人的饮食习惯都不同，just eat what you like and enjoy life.饮食观念决定饮食习惯，不能滋生坏习惯的养成也不要去逼迫去吃不爱吃的东西。
以前我老长痘，持续了半年用什么护肤品都不行，还狠心买了SK2，LAMER这些听说能祛痘的东西，结果效果大失所望。最终还是you are what you eat。首先我戒掉所谓的natural or even artificial sweetener, stevia也不行！they all bad for your body，最重要的是它们会扰乱内分泌，然后是戒奶，改喝almond coconut or soy milk. 再就是肉蛋改吃有机的，之前极少吃肉，一星期2oz也不没有，后来增肌需要慢慢意识到肉类其实也很重要就开始慢慢接受。
还比如，有的人好久没喝SODA了，就告诉自己：“我好久没喝SODA了，这次喝一点吧。。” WHY???? why soda? why you want to drink soda BECAUSE you didn't drink for xx days !?? 本来Soda就是完全没有营养的东西，不要给身体增加负担。
anyway,每个人的饮食习惯都不同，just eat what you like and enjoy life.饮食观念决定饮食习惯，不能滋生坏习惯的养成也不要去逼迫去吃不爱吃的东西。
开个马克楼，专门收集每天读到的健康知识，一楼留着
i am not a registered dietitian and dr.this post is simply a documentation of healthy info and some of my reviews. this posts are strictly based on my own knowledge, opinions, and personal experience, consult a healthcare expert for specific medical needs and/or advice.
products reviews---10楼
healthy recipe--11楼 --直接点击~好吃健康又营养！吃货不能错过！！
reading list
-september
[此贴子已经被作者于2012/9/8 20:30:32编辑过]
1.有时候我们craving某种食物的时候，可能是身体缺乏某种营养素的表现。
2.好碳水，坏碳水的区别。good carbs and bad carbs can really make a difference,
SO, WHICH WOULD YOU CHOOSE??
3.LISTEN TO YOUR BODY!!
运动有益健康，但是过多的运动反而给身体造成负担。很多喜欢运动的MM，太强力的运动量+吃的营养不够身体负担会导致下丘脑闭经。这个病在美国很多MM都有，造成的原因就是过多运动或者under eating吃太少。看医生吃再多药也没用，就算去看医生，他们也只会说先增加体重，增加BMI，停止运动，然后再采取治疗。BMI增加到多少取决于个人的身体，有的人到BMI22才恢复月经，有的是20，这就是人体的奇妙。每天摄取2000卡热量，持续这么吃，你的体重会增长，但不会一直这么增长，而是到达一定体重后你的身体开始恢复，此时它才有额外的营养素去供养你的卵巢，发信号给下丘脑让月经来潮。
Hypothalamic Amenorrhea: “a condition in which menstruation stops for several months due to a problem involving the hypothalamus.” In many of the stories I’ve heard (as well as in my own case), when
women are not getting their period, doctors immediately jump to either
prescribing birth control (if not trying to get pregnant) or referring
their patients to a fertility specialist (if trying to get pregnant). This
is really unfortunate because so many women on birth control go through
their day-to-day life completely unaware that they have HA until they
are trying to conceive.
I chose to deny the possibility that I had HA because I was at a healthy
BMI of 21 to 21.5 and I didn’t run a crazy amount of miles each week. What I didn’t realize until recently is that every body is different.
Some women need only 18% body fat to get their cycle while other women
need 25%. Some women can run 50 miles per week and still get their
cycle while others cannot. This is where knowing your body and listening to it is so important. Don’t be ignorant! --My Food ‘N’ Fitness Diaries
[此贴子已经被作者于2012/7/27 1:33:29编辑过]
对CHROME真是又爱又恨！用chrome速度比firefox快，但是上华人极度不方便！
1.ALL ABOUT PORTION
2.DO I NEED 2500calories??看隔壁贴说减肥减到闭经（节食或者过度运动都会！），首先要吃够2000卡甚至以上！就算去看医生，医生也是会说先减少运动量，增加卡路里，达到你身体的optimal weight，然后你体内的新陈代谢会渐渐提高，身体才有更多的能量去照顾到你的月经。
Probably most of you are aware that the clinical marker for active anorexia is body mass index (BMI) 17.5 or less. However this is misleading because while the healthy BMI range is 18.5-25 that does not mean that a single individual is at a healthy weight throughout that entire range. We each have a specific optimal weight. For example, my optimal BMI is 21. For me, BMI 20 or 19 is underweight and damaging. For only a tiny proportion of the population BMI 19 will be optimal. Our bodies are more forgiving when we are above our optimal BMI than below. I usually explain it this way: If I take two women of the same height and one is naturally meant to be BMI 24 and the other is naturally BMI 21, then this is what happens when they both restrict calories: The woman at BMI 24 diets down to BMI 20. Technically she is still in the healthy weight range and she receives compliments on her dieting efforts. The woman at BMI 21 diets down to BMI 17. Her doctor has her enter a recovery program for anorexia. Both women have the same physiological damage and both need intervention to recover and yet only one is identified as having an issue. Here are the guidelines for when 2500 calories applies as a minimum daily intake for recovery: The regular menstrual cycle has stopped. Eat 2500 calories a day to recover. You have other symptoms of starvation: feeling the cold, fatigued, foggy headed, hair loss, brittle nails, dull skin…Eat 2500 calories a day to recover. You were only underweight for a very short space of time (a few months). Eat 2500 calories a day to recover. You are of Asian ancestry, female and over age 25. Eat 2500 calories a day to recover. While your optimal weight will likely end up somewhere between BMI 20-24 (for European and other ancestries it is BMI 21-25), you still require the same energy intake as you are dealing with the same physiological damage.
[此贴子已经被作者于2012/7/29 2:46:25编辑过]
lz继续哦～～很有用的知识～
好贴
supplements
*digest support
condiments
protein powder
sun warrior raw protein vanilla
coconut flour
fitmixer retain shake
tea
*trader's joe mango black tea
*twinings english black tea
*celestial-tangerine orange tea
milk
*pacific hemp milk -vanilla
snack
*larabar
cashew cookie
peanut butter cookie
*luna bar
peanut butter cookie
*clif
kid z bar-organic chocolate brownie bar
[此贴子已经被作者于2012/8/25 22:15:16编辑过]
breakfast:
paleo morning glory muffins
grain-free pumpkin muffins
grain-free coconut muffins
no oat's oatmeal
veggies:
bbq hasselback tofu（我简称“素东坡”）
sweet potato wedges (烤红薯条)
meat
paleo bake chicken legs
desserts/snack:
[此贴子已经被作者于2012/9/8 20:29:16编辑过]
赞MM认真学习严谨的态度. 不过网上的所谓信息太多了, 我们选择的时候还是要看看来源, 不要一味"拿来"哈.
THANKS FOR reminding~~
I am not a registered dietitian and DR.This post is simply a documentation of healthy info and some of my reviews. This posts are strictly based on my own knowledge, opinions, and personal experience, Consult a healthcare expert for specific medical needs and/or advice.
1.
orthorexia（n. 健康食品症）
親愛的讀者，你身邊是不是有一些人只吃organic food（有機食物）？而且就算是吃有機蔬菜，這些人還要挑剛剛摘下來的、或是用水沖過一百遍的、甚至是用「蔬果洗滌機」清洗過的？這些人也主張青菜最好生吃，吃的時候還要細嚼慢嚥，最好每一口嚼它個二十下再吞下去……。
今天這個新詞，便是用來形容這種「非健康食物不吃」的極端心態：orthorexia；擁有此心態的人，便稱之為orthorexic（健康食品症者）。
orthorexia這個字中的orexia是「食欲」的意思，而ortho意為「正統、正當」；orthorexia指的是一個人僅吃健康食品所引發的飲食失調病症。
另外，根據不同人的不同「症狀」，在orthorexia這個大傘下，還有只吃生食的raw foodism（生食主義）、只吃水果的fruitarianism（水果主義）、超愛斷食的extreme fasting（極端斷食）、以及macrobiotics（長壽飲食）等等。
orexia與orexic是很好用的字根，例如「厭食症」的英文是anorexia（an-是希臘文「無」之意），而「厭食症患者」便叫作anorexic。還有，「日曬狂熱」的英文是tanorexia，而「日曬狂」便叫作tanorexic。
orthorexia一詞是由Steven Bratman所提出的，他認為orthorexia與另外兩大飲食失調病症：anorexia（厭食症）及bulimia（飢餓病；貪食症）有許多相似之處，除了以下的差別：「『飢餓病』與『厭食症』患者著重在食物的『量』；而『健康食品症』患者執著於食物的『質』」。
PS：看完觉得自己真的有点orthorexia~~~
喜欢吃whole food,天然，完整的食物~不喜欢那些精加工的食品（肉丸，饼干那些我从来不吃）
肉蛋奶非有机不吃。。（以前我吃的，但自从吃了有机的肉蛋奶后，居然不长痘痘了，从此发誓不碰非有机的肉蛋奶）
其实如果饮食上少吃或者尽量不吃processed food, 多吃点whole food，加上定期的exercises是很难很难变胖的~
SO We really gonna listen to our body, love our body! eat healthy and you will be happy about it~!!
MM们的饮食习惯又是怎样的呢？？重“量”还是“质”？？
[此贴子已经被作者于2012/7/30 23:51:24编辑过]
所以我喜欢喝奶茶（红茶+奶）。
trader joe有个black tea很好喝，很香甜的芒果味，加点奶太好喝了！！
或者这个twinings english breakfast tea， traderjoe 的breakfast tea我也喝过，没有这个好喝。
混入茶里最match的奶可以是soy milk,almond milk(creamy一点) ，coconut milk我试过不喜欢。。。
最喜欢的是hemp milk~!!! 广州凉茶铺里的火麻仁茶，不知道有没有MM喝过？？Hemp是火麻仁，可以润肠润燥
八月的当季蔬果~~
Local seasonal foods are tastier, fresher and more nutritious.
Why? It’s because the produce has been harvested in the last fews days and has only travelled a short distance to market. This means less packaging, processing and refrigeration. All good for the environment (no flying in food from all corners of the planet)and your health.
Here is a list of fruits and veggies that are in season for August: Apples Apricots Arugula Basil Beans Beets Blueberries Corn Cucumbers Dates Eggplant Fennel Figs Grapes Mangoes Melons Nectarines Okra Peaches Peppers Plums Raspberries Sorrel Summer squash Tomatoes Watermelon Great all year:
Avocados Bananas Broccoli Cabbage Carrots Cauliflower Celery Garlic Ginger Kiwifruit Lemons Limes Mushrooms Onions Pineapple Potatoes Radishes Scallions Snow Peas Spinach Sprouts Note: If you live in and area with favorable growing conditions, many of these vegetables are available to you throughout the seasons.
I like to say, “pay more, eat less.” There’s no escaping the fact that better food—whether measured by taste or nutritional quality (which often correspond)— costs more, usually because it has been grown with more care and less intensively. Not everyone can afford to eat high-quality food in American, and that is shameful; however, those of us who can, should. Doing so benefits not only your health (by, among other things, reducing your exposure to pesticides and pharmaceuticals), but also the health of the people who grow the foods as well as the people who live downstream and downwind of the farms where it is grown. So while it would have been much simpler to say “eat organic” instead I suggest eating well-grown food from healthy soils. It is true that food certified organic is usually well grown in relatively healthy soils—soils that have been nourished by organic matter rather than synthetic fertilizers. Yet there are exceptional farmers and ranchers in America who for one reason or another are not certified organic and the food they grow should not be overlooked. Organic is important, but it’s not the last word on how to grow food well.
--<food rules>http://michaelpollan.com/articles/
[此贴子已经被作者于2012/8/2 2:48:12编辑过]
★ 发自Android 华人阅览器 5.5
But restrict your calories and now all of the limiting hormones like leptin, ghrelin and insulin and others are left scrambling because you have just dumped the entire metabolic system to well below its 100% functional level. Leptin is a clamping hormone. With nothing to clamp down on, it plummets in our blood streams and this creates a cascade of shut downs throughout the body.
[此贴子已经被作者于2012/8/4 2:33:20编辑过]
阅读详细的文章，大家可以直接点击下面的标题
IS ALMOND MILK PALEO?
First, for what purpose would a Paleo person use almond milk? You could pour it over nuts and seeds and dried fruit and make a cereal type snack. Or you could drink it. One cup of the unsweetened commercial variety contains about 30 calories, 1 gram of protein, 1 gram of carbs, and 2.5 grams of fat. So it’s basically like drinking water. Except it’s not water because there are nuts and all kinds of other weird ingredients in it. If you were to make your own almond milk, you would simply soak some almonds and blend them up with water and maybe some cinnamon and a little honey. Then you’d strain the nut shards out and BOOM – you have almond milk. Four ingredients. Now, let’s look at the ingredients in store bought almond milk. So is commercial almond milk Paleo? In a perfect world, no, and especially not the sweetened kind. Even the unsweetened versions are weird and full of synthetic, chemically processed ingredients. To be honest, even the almonds are now often chemically processed, which is one reason I’m not a huge fan of them. Since 2007, all almonds must be pasteurized either by steaming, roasting, or applying propylene oxide (a probable human carcinogen) to them. That means many of the nutrients are lost and they’re no longer “raw”. Anyway, besides that, calcium carbonate is the main ingredient in Tums and chalk, so on principle I have a problem with it being the second ingredient in a lot of people’s staple beverage.
[此贴子已经被作者于2012/8/8 1:02:58编辑过]
http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/#axzz20LUHTdpH
The following descriptions illustrate how carbohydrates impact the human body and the degree to which we need them, or not, in our diet. The ranges represent daily averages and are subject to variables like age, current height and weight and particularly training volume. For example, a heavy, active person can be successful at a higher number than a light, moderately active person. In particular, hard training endurance athletes will experience a greater need for carbs and can adjust their personal curve accordingly. This is a topic I address further in the book (e.g. – experimenting with adding 100g of carbs per hour of training per day), on MarksDailyApple.com and in a future “primal” book dedicated to endurance athletes. Here then is my “Primal Blueprint Carbohydrate Curve.” 300 or more grams/day - Danger Zone! Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks). 150-300 grams/day – Steady, Insidious Weight Gain Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years. 100-150 grams/day – Primal Blueprint Maintenance Range This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars. 50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range. 0-50 grams/day – Ketosis and Accelerated Fat Burning Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
[此贴子已经被作者于2012/8/8 1:09:48编辑过]
words of today
“ if you don’t have your health, you really don’t have much”
其实我们的cooking spray可以改成这样：
[此贴子已经被作者于2012/8/13 18:07:36编辑过]
先泡12小时，再煎煮三次浓缩成膏药状，冬天的时候每天吃一勺。夏天不要吃
PORTION SIZES!!
★ 发自Android 华人阅览器 5.5
How Do I Calculate Caloric Needs Based On My Goal (gain/loss/maintain)?
http://forum.bodybuilding.com/showthread.php?t=126518253&highlight=gain+weight
Step 4:
Now change the above with about 500 calories every day to reach your goals!
Lose Weight: I would take 2880.90 – 500 = 2380.90
Maintain Weight: I would just leave it at 2880.90 and continue what I was doing in my activities
Gain Weight: I would take 2880.90 + 500 = 3380.90
Note:
500 calories a day is just a general term everybody uses to say that
adding this amount is within safe limits. Eat too much, and you end up
storing fat. Cut too many calories and your body just goes into
starvation mode and ends up retaining more fat. 500 is a safe,
recommended guideline.
organic quinoa~!
可以做沙拉，可以当饭吃~
贴一个给我很大启发的人~很喜欢听她的podcast,每周都有！！
organic cacao raw chocolate powder----blend in any food you want, yogurt, smoothie, soy milk etc, make it chocolate flavor~!!
organic coconut flour, I use it to make my morning energy pancak： 1 egg, 1 banana, 1 scoop coconut flour, blend it and cook it. High protein, high fiber~!
帮助消化，提高肠胃功能。Some digest support enzyme
Nice Review 已奖- by 当当
我平时吃的protein shake---- sun worrior vanilla raw protein, vegan friendly and really tasty~!
organic cacao raw chocolate powder----blend in any food you want, yogurt, smoothie, soy milk etc, make it chocolate flavor~!!
organic coconut flour, I use it to make my morning energy pancak： 1 egg, 1 banana, 1 scoop coconut flour, blend it and cook it. High protein, high fiber~!
此主题相关图片如下416.jpg：
帮助消化，提高肠胃功能。Some digest support enzyme
此主题相关图片如下4125.jpg：
COCONUT那个好喝吗？
COCONUT那个好喝吗？
那是coconut flour,椰子味很香很纯，我用来代替面粉做pancake的
fitmixer retain shake
200cal, 10g protein, 5g fiber
这个是用来补充营养增肌的，同款还有protein shake我也买了，等我喝完sun warrior的veggie protein再喝这个。
我看很多美国健身的MM blog里有推荐也买来试试， 结果今天喝了第一杯，HOLY!!!!!! NOM NOM !!!!好好喝！！！！ 像vanilla ice cream~~!!
嗯。。。等喝完现在的，也去试试这个冰激淋的～～～哈哈哈
它家有protein shake,是蓝色罐子的，红色retain一份是10g Protein，蓝色是30g。我还没试蓝色的，现在walgreen网上有打折~之前说过那个carrot n cake的Blog也有提过。那个blog很好看~每天都分享他们夫妇和一只小狗狗的生活，哈哈
它家有protein shake,是蓝色罐子的，红色retain一份是10g Protein，蓝色是30g。我还没试蓝色的，现在walgreen网上有打折~之前说过那个carrot n cake的Blog也有提过。那个blog很好看~每天都分享他们夫妇和一只小狗狗的生活，哈哈
嗯。。。回头我先去店里一样买一瓶尝尝，然后再网购打折～～～嘻嘻
Ingredients:
1/2 cup mashed sweet potato 1/2 cup shredded coconut 1/2 cup raisins 1/2 cup chopped walnuts 1/4 cup honey 1/8 cup shredded carrot 2 eggs 3/4 cup almond flour 1 tsp cinnamon 1 tsp vanilla extract 1 tsp baking powder
Directions:
Preheat oven to 350*F. Combine all ingredients in a large mixing bowl and blend well. Coat muffin tin with non-stick cooking spray (or use paper liners) and divide batter among six cups. Bake for 28-30 minutes or until muffins are cooked all the way through. Allow to cool before serving.
Makes 6 muffins
sliced tofu. This easy idea is one that every tofu lover should try!..
很像五花肉！！ veggie friendly!!
BBQ Hasselback Tofu
vegan, makes one block
1 block of firm or extra firm tofu / lightly pressed and patted dry
BBQ sauce of choice (enough to coat your tofu)
optional: nutritional yeast + cayenne + pepper + splash of veggie oil
Directions:
Preheat oven to 400 degrees
1. Lightly press your tofu to get it as dry as possible.
2. On a flat surface, slice tofu into skinny "fans" - as thin as you can
make them without mangling the block. Do not slice all the way to the
bottom - just about 3/4 of the way down through the tofu. You want to
create a fan of tofu.
3. Place your fanned tofu in an oven safe serving dish.
4. Add some dry spices if you'd like. I added some nutritional yeast, black pepper, cayenne and a few pinches of salt.
5. Pour on the BBQ sauce. Coat it well. You can even spread the sauce in
between the fanned slices if you'd like. For extra flavor: marinate
this block overnight!
6. Bake at 400 degrees for 20 minutes - broil on high for the last 5
minutes to get sticky-sweet edges. tip: if you add a splash of oil - or
use a BBQ sauce with some oil the tofu will crisp up around the edges a
bit more. Optional though.
7. Pull the tofu from the oven and let sit to cool a bit. You can either
serve as is or rub the sauce between the fans and then serve.
Serve it: Stuff a few slabs of the BBQ tofu in between one of these biscuits - some cole slaw on top and YUM..
[此贴子已经被作者于2012/8/30 19:48:18编辑过]
1.Preheat oven to 400*F.
2.Start with two medium sweet potatoes. cut them ！
3.Add sweet potato wedges to a large mixing bowl and drizzle with olive oil (approximately 1-2 tablespoons).
4.Sprinkle with sea salt and mix until wedges are fully coated with olive oil and salt.
5.Transfer sweet potato wedges to a cooking sheet and bake for 20 minutes.
6.At the 20-minute mark, toss around wedges to prevent sticking and then
bake for another 20-25 minutes. (I typically toss around the wedges
again after 10 minutes. I don’t want them to burn!)
7.When sweet potato wedges start to lightly brown, turn up the oven to
broil and cook for 5-7 minutes until the edges are crisped to your
liking.
Paleo Morning Glory Muffins
Ingredients:
1/2 cup mashed sweet potato
1/2 cup shredded coconut
1/2 cup raisins
1/2 cup chopped walnuts
1/4 cup honey
1/8 cup shredded carrot
2 eggs
3/4 cup almond flour
1 tsp cinnamon
1 tsp vanilla extract
1 tsp baking powder
Directions:
Preheat oven to 350*F.
Combine all ingredients in a large mixing bowl and blend well.
Coat muffin tin with non-stick cooking spray (or use paper liners) and divide batter among six cups.
Bake for 28-30 minutes or until muffins are cooked all the way through.
Allow to cool before serving.
Makes 6 muffins
果断收藏！这个周末就做来试试。
我也很爱sweet potato fries 可惜糖高，淀粉高，热量也高。我只能偶尔吃吃。不能那个当零食。。。那个BBQ豆腐我要试一试哈哈哈～看上去很可口啊
不是炸的，是烤。红薯热量比米饭低，而且关键是饱腹感。营养价值也比米面高，当主食吃
不是炸的，是烤。红薯热量比米饭低，而且关键是饱腹感。营养价值也比米面高，当主食吃
比noodles呢？我不喜欢米饭，但是不能没有面啊！
比noodles呢？我不喜欢米饭，但是不能没有面啊！
noodle算是processed food 了吧，消化肯定比红薯快，容易饿。sweet potato 算是whole food, 不用餐餐吃红薯啊，想吃的哪一餐时候就吃，记住红薯吃多了胀气，要和蔬菜类的搭配一起吃中和一下。烤红薯可好吃啦~^^
比noodles呢？我不喜欢米饭，但是不能没有面啊！
那就胖着。:D
那就胖着。:D
我觉得sweet potato很好吃啊。烤的话可香了~甜甜香香的~
btw, yam和sweet potato到底有什么区别？
我都是自己烤红薯吃的 不切 就整个烤。 虽然要很久。。。。。
我也经常这么吃，450度20-30分钟搞定！还能见到红薯在那兹兹流汁~
1.Not all fat people get diabetes, and not all diabetics are fat 2.The Dish on Sugar & Sweeteners
" ALL sweeteners, caloric or non-caloric, can contribute to weight-gain or prohibit weight loss."
"Regardless of the source, it’s ALWAYS best to minimize your exposure to sweeteners."
"Sweeteners that come from nature are always better to consume than those that come from a lab or factory."
3. Do you still eat cereal?? Is it really "healthy food"??
"The point here is that when
you sit down to eat a bowl of something that is promoted as HEALTHY for
breakfast, it shouldn’t just be a bowl full of sugar."
[此贴子已经被作者于2012/9/6 19:59:37编辑过]
今天就来列个Reading List-september，大家感兴趣的可以点击看看
1.Not all fat people get diabetes, and not all diabetics are fat 2.The Dish on Sugar & Sweeteners
" ALL sweeteners, caloric or non-caloric, can contribute to weight-gain or prohibit weight loss."
"Regardless of the source, it’s ALWAYS best to minimize your exposure to sweeteners."
"Sweeteners that come from nature are always better to consume than those that come from a lab or factory."
3. Do you still eat cereal?? Is it really "healthy food"??
"The point here is that when
you sit down to eat a bowl of something that is promoted as HEALTHY for
breakfast, it shouldn’t just be a bowl full of sugar."
[此贴子已经被作者于2012/9/6 19:59:37编辑过]
对了，我推荐一个Cereal，叫做puffed millets，也就是膨胀的小米。我真是吃货，汗。
http://www.soap.com/p/natures-path-puffed-millet-6-oz-3-pk-199945
Grain-Free Pumpkin Muffins
Yield: Approximately 12 servings. Click here for estimated nutrition facts.
Ingredients
1/2 cup butter or coconut oil, melted (I prefer butter for flavor but if you can’t eat it, use coconut oil- I like Tropical Traditions Green Label) 6eggs, beaten 1 teaspoon vanilla 1/2 cup pumpkin puree (can be canned or fresh, if fresh, cook, cook
and strain excess water from your pumpkin before using it in this
recipe) 1/4 cup honey or maple syrup (I used 2 Tbsp of each this time to equal 1/4c total sweetener) 1/2 cup coconut flour 1/2 teaspoon baking powder 1 & 1/2 teaspoon cinnamon 1/4 teaspoon cloves 1/4 teaspoon allspice/nutmeg pinch salt
Preparation
Preheat your oven to 400 degrees F. Grease a standard muffin tray or use paper liners (paper is probably ideal). Combine wet ingredients in a large mixing bowl together until well beaten: butter, eggs, vanilla, pumpkin and honey/maple syrup. Measure dry ingredients (coconut flour,
baking powder, cinnamon, cloves, allspice/nutmeg) into a sifter and
slowly sift into the wet ingredients, whisking as you do so that you
don’t have lumps in the batter. Divide the batter evenly into the muffin tins and bake for
approximately 15-18 minutes or until slightly golden brown on top and a
toothpick comes out clean.
(use all organic ingredients when possible)
Yield: Approximately 12 servings.
Ingredients
6 eggs
1/4c Melted grass-fed butter or coconut oil
1/2 cup coconut milk
1/2 cup Coconut Flour
1/4 tsp Baking Powder
pinch of salt
This recipe makes 12 conservatively sized muffins.
Use these muffin tin liners, you will thank me.
Preparation
Preheat oven to 350 degrees. Grease 6 large muffin tins (or use muffin liners) Whisk eggs and mix in melted coconut oil or butter. Sift in coconut flour, baking powder & salt until blended. Fill the lined muffin tins about halfway. The batter will be thick so just eyeball it. Bake for approximately 30 minutes or until the muffins are set and edges begin to become golden brown.
Variations
To make an almond muffin (pictured above) stir in 1/2 tsp vanilla extract, 1/2 tsp almond extract and 2 Tbsp sliced almonds To make these even more “coconutty,” add 2 Tbsp shredded coconut. To make these more of a sweet muffin, add a dash of vanilla and 1/4c
of raw honey or organic, grade b pure maple syrup if you’d like. To make these more of a savory muffin, add another dash of salt and 1Tbsp of dried (2 Tbsp if fresh) rosemary. I haven’t tried these as mini muffins yet, but drop them into a mini tin for a change of pace!
Yield: Approximately 2 servings.
(Use all organic ingredients when possible)
Ingredients
2 pasture raised whole chicken legs (or organic, air chilled)
dried rosemary (from fresh if you can)
sea salt
black pepper
garlic powder
paprika
(optional) melted butter or coconut oil
Preparation
Preheat your oven to 375 degrees.
Pat the chicken legs dry. Brush with either
melted butter or coconut oil (optional, I don’t always do this) and
sprinkle with ample amounts of each spice. You may vary them depending
on your taste preferences.
Bake the chicken in a shallow baking dish and
when you notice liquid flowing from it, baste the drippings back over
the top of the chicken.
The chicken is ready when the internal temperature reaches 165 degrees.
Variations
Change up your spices to your preferences. Try
sage instead of rosemary or onion powder instead of garlic… or combine
whatever sounds good to you!
才发现，MM的楼里有好多好吃的。。。和食谱。。。嗯～～～～
这里是美食聚集地^^欢迎常来坐坐~！
好吃不要麦的“燕麦粥”
tips: 可以加点核桃芝麻，crunchy crunchy！
再次提醒，鸡蛋不是生吃哦~~
[此贴子已经被作者于2012/9/9 10:52:53编辑过]
Wheat和soy过敏者的福音啊，wheat free的muffin，哦也~~~
我最近也有点那个啥，orthorexia，汗~~~刚爱上whole foods，就是真心觉得贵。
那啥，MM，你要是喜欢almond milk，可以试试自己做。就是用作豆浆的方法做，但是吧黄豆换成杏仁，很好喝很好喝~~~
对对，自己做更好，只是我懒，家里的豆浆机尘封了一年
eat whole ,natural ,organic, real food~~
以前总觉得organic贵，但其实这是笔健康的投资，健康的身体是最重要的。dirty dozen的食物最好买有机的，点击可以看到。但是像banana,avocado,pineapple这些厚皮的不用买有机。
少买点零食，少喝点高糖的星巴克咖啡（黑咖啡除外哈）就行了。。。我现在基本没喝那些高糖饮料了，9年没碰SODA....
比如：wheat-free soy-free，我这人天生不知道什么是过敏，放弃这些低价位的东西，没必要。而且全谷的VB群也很重要。whole wheat+自己打豆浆就好了
比如：用almond代替wheat，做snack，不肥死.............一般人每天摄取nuts有一点限制，almonds的话10多个，可是snack随便一吃就超的没边了
coconut flour价值很大吗？因为成本高，而且看了下卡路里也不低，fiber含量，全谷也可以达到......
而且好多东西，也不能raw，比如菌类........还有mm上面那个蛋白，生吃吗？里面的细菌.......
eating raw：对我比较有意义的是：kale chips（dehydrator烘干的零食类，我觉得可以解决我的craving问题），另一个就是zucchini noodles,可以少吃不少carbs
[此贴子已经被作者于2012/9/9 3:42:52编辑过]
对对，自己做更好，只是我懒，家里的豆浆机尘封了一年eat whole ,natural ,organic, real food~~以前总觉得organic贵，但其实这是笔健康的投资，健康的身体是最重要的。 dirty dozen 的食物最好买有机的，点击可以看到。但是像banana,avocado,pi...... 多谢小卤，我是今年才开始organic的。学生时候顾不上，也消费不起。
目前我也是，基本不买加工食品，全部买新鲜原料，回来自己做，发现grocery shopping的开新增加的不是很夸张，主要是少吃零食了。
soda去年就说要戒了，可是今年夏天好热，没忍住，喝过几次。发现柠檬水是很好的提到品。清香，解暑。
目前需要改进的还有好多呢，比如喜欢吃冷的，喜欢吃皮，喜欢吃肉，汗～。
★ 发自Android 华人阅览器 5.5
多谢小卤，我是今年才开始organic的。学生时候顾不上，也消费不起。
目前我也是，基本不买加工食品，全部买新鲜原料，回来自己做，发现grocery shopping的开新增加的不是很夸张，主要是少吃零食了。
soda去年就说要戒了，可是今年夏天好热，没忍住，喝过几次。发现柠檬水是很好的提到品。清香，解暑。
目前需要改进的还有好多呢，比如喜欢吃冷的，喜欢吃皮，喜欢吃肉，汗～。
★ 发自Android 华人阅览器 5.5
我也是学生，平时还要打工挣生活费。MM那有trader joe吗？去那买有机的比较便宜。买吃的时候看nutrition label，ingredients太多你不懂的化学名词还是放回架上吧。
以前我老长痘，持续了半年用什么护肤品都不行，还狠心买了SK2，LAMER这些听说能祛痘的东西，结果效果大失所望。最终还是you are what you eat。首先我戒掉所谓的natural or even artificial sweetener, stevia也不行！they all bad for your body，最重要的是它们会扰乱内分泌，然后是戒奶，改喝almond coconut or soy milk.
再就是肉蛋改吃有机的，之前极少吃肉，一星期2oz也不没有，后来增肌需要慢慢意识到肉类其实也很重要就开始慢慢接受。
以前不吃有机的时候花在吃上一周也就100多点，现在虽然要个200左右，自己做饭，午餐也是自己做带到学校。花在健康的投资我觉得很值，不买零食就行了。以前我口味很重，吃什么都要附上一碟酱油，不爱喝水，蔬菜沙拉一定要放很厚重的blue cheese，ranch dressing,根本接受不了蔬菜直接放点醋和橄榄油这种吃法，现在呢？舌头很灵敏，稍微咸一点的食物我就不喜欢，喝水也喝很多了,only water。这说明了其实身体是可以train的，吃多了天然完整的食物你的身体会慢慢告诉你哪些是不好的东西。
还比如，有的人好久没喝SODA了，就告诉自己：“我好久没喝SODA了，这次喝一点吧。。” WHY???? why soda? why you want to drink soda BECAUSE you didn't drink for xx days !?? 本来Soda就是完全没有营养的东西，不要给身体增加负担。
anyway,每个人的饮食习惯都不同，just eat what you like and enjoy life.饮食观念决定饮食习惯，不能滋生坏习惯的养成也不要去逼迫去吃不爱吃的东西。
FYI: 我每周都喜欢听Jillian Michaels的podcast，推荐给大家
http://itunes.apple.com/us/podcast/the-jillian-michaels-show/id418368811
mm走半raw food路线阿，以前我也迷过一段时间，后来想想，有好多不实际的地方
比如：wheat-free soy-free，我这人天生不知道什么是过敏，放弃这些低价位的东西，没必要。而且全谷的VB群也很重要。whole wheat+自己打豆浆就好了
比如：用almond代替wheat，做snack，不肥死.............一般人每天摄取nuts有一点限制，almonds的话10多个，可是snack随便一吃就超的没边了
coconut flour价值很大吗？因为成本高，而且看了下卡路里也不低，fiber含量，全谷也可以达到......
而且好多东西，也不能raw，比如菌类........还有mm上面那个蛋白，生吃吗？里面的细菌.......
eating raw：对我比较有意义的是：kale chips（dehydrator烘干的零食类，我觉得可以解决我的craving问题），另一个就是zucchini noodles,可以少吃不少carbs
[此贴子已经被作者于2012/9/9 3:42:52编辑过]
MM那个。。。鸡蛋当然是煮熟吃的,recipe 也有说。。I DON'T DIET AND I AM NOT RAW FOOD FAN.
吃的fat要是健康的fat是可以的，portion is the key. 我们都是俗人，因为人要吃“谷”才俗
[此贴子已经被作者于2012/9/9 10:50:42编辑过]
mm走半raw food路线阿，以前我也迷过一段时间，后来想想，有好多不实际的地方
比如：wheat-free soy-free，我这人天生不知道什么是过敏，放弃这些低价位的东西，没必要。而且全谷的VB群也很重要。whole wheat+自己打豆浆就好了
比如：用almond代替wheat，做snack，不肥死.............一般人每天摄取nuts有一点限制，almonds的话10多个，可是snack随便一吃就超的没边了
coconut flour价值很大吗？因为成本高，而且看了下卡路里也不低，fiber含量，全谷也可以达到......
而且好多东西，也不能raw，比如菌类........还有mm上面那个蛋白，生吃吗？里面的细菌.......
eating raw：对我比较有意义的是：kale chips（dehydrator烘干的零食类，我觉得可以解决我的craving问题），另一个就是zucchini noodles,可以少吃不少carbs
[此贴子已经被作者于2012/9/9 3:42:52编辑过]
coconut flour香得要死，偶尔吃吃也不错了。主要是我这种馋鬼非常理解搂主对奇奇怪怪好吃的东西的追求。
对对，自己做更好，只是我懒，家里的豆浆机尘封了一年
eat whole ,natural ,organic, real food~~
以前总觉得organic贵，但其实这是笔健康的投资，健康的身体是最重要的。dirty dozen的食物最好买有机的，点击可以看到。但是像banana,avocado,pineapple这些厚皮的不用买有机。
少买点零食，少喝点高糖的星巴克咖啡（黑咖啡除外哈）就行了。。。我现在基本没喝那些高糖饮料了，9年没碰SODA....
我也这么觉得，吃的东西换成organic，请教练，戒酒和戒外出就餐，最后算下来花费差不多，而且因为身材好了，穿麻袋都好看，也不用费心思在找Designer衣服了，又省了不少钱。
[此贴子已经被作者于2012/9/9 12:05:48编辑过]
MM那个。。。鸡蛋当然是煮熟吃的,recipe 也有说。。I DON'T DIET AND I AM NOT RAW FOOD FAN.
吃的fat要是健康的fat是可以的，portion is the key. 我们都是俗人，因为人要吃“谷”才俗
[此贴子已经被作者于2012/9/9 10:50:42编辑过]
吓死我了，我还说生鸡蛋怎么吃啊.........哦，对了mm是瘦子.......我得塑形到一定阶段，身上看出点线条，再随心所欲的吃.....................................mm说说coconut flour吧，我买过coconut oil非常香甜.....就有点过了.......甜的有点腻...............................coconut flour只是作甜点用吗？
[此贴子已经被作者于2012/9/9 16:07:31编辑过]
吓死我了，我还说生鸡蛋怎么吃啊.........哦，对了mm是瘦子.......我得塑形到一定阶段，身上看出点线条，再随心所欲的吃.....................................mm说说coconut flour吧，我买过coconut oil非常香甜.....就有点过了.......甜的有点腻...............................coconut flour只是作甜点用吗？
[此贴子已经被作者于2012/9/9 16:07:31编辑过]
你确定你买的是纯coconut flour吗？？read ingredient label？？
你确定你买的是纯coconut flour吗？？read ingredient label？？
我没买过coconut flour.........我不知道怎么吃，以前看raw food 视频的时候，他们用coconut flakes+nuts然后 用food processor搅,做snack代替面粉....................我是想问问mm， coconut flour比较突出的价值在哪？其实我以前看raw food视频的时候，不太记得有人用coconut flour。。。。。。。。都是用flakes然后自己打
懒人求包养。。。。
以下是引用GTAgal在9/9/2012 7:29:00 PM的发言：
今天做了那个Paleo Morning Glory Muffins， 没买到coconut flour, 拿whole wheat flour带的，很好吃的说，谢卤蛋， MUA~~~
今天做了那个Paleo Morning Glory Muffins， 没买到coconut flour, 拿whole wheat flour带的，很好吃的说，谢卤蛋， MUA~~~
那天我看到卤蛋的房子，我就跑去超市买原料了
你确定你买的是纯coconut flour吗？？read ingredient label？？
coconut flour是很香，就是粘度不够，还是不能完全代替regular flour。我这两天用greek yogurt做creme brulee 和cheesecake，还不错。当然还是没有用heavy cream 和cream cheese做的那么creamy。
早餐做的banana pancake~~就是egg+banana，然后锦上添花加了点蓝莓和1tsp的coconut flour，太好吃啦！！！
今天做了那个Paleo Morning Glory Muffins， 没买到coconut flour, 拿whole wheat flour带的，很好吃的说，谢卤蛋， MUA~~~
哈哈~是MM厨艺高超吧！
那天我看到卤蛋的房子，我就跑去超市买原料了
那不是我的方子呀，是我搜集的~有些图是我自己按这些食谱做的，我要慢慢做这些美食，这帖就是我的笔记本。
coconut flour是很香，就是粘度不够，还是不能完全代替regular flour。我这两天用greek yogurt做creme brulee 和cheesecake，还不错。当然还是没有用heavy cream 和cream cheese做的那么creamy。
恩恩，第一次做two ingredients pancake的时候我加了1/4 cups的 coconut flour，结果口感太“粉”了，就像面粉加多了那种感觉，coconut flour很吸水，后来我就只加一点提味，1tsp吧。
求cheesecake recipe~~
我也是学生，平时还要打工挣生活费。MM那有trader joe吗？去那买有机的比较便宜。买吃的时候看nutrition label，ingredients太多你不懂的化学名词还是放回架上吧。
以前我老长痘，持续了半年用什么护肤品都不行，还狠心买了SK2，LAMER这些听说能祛痘的东西，结果效果大失所望。最终还是you are what you eat。首先我戒掉所谓的natural or even artificial sweetener, stevia也不行！they all bad for your body，最重要的是它们会扰乱内分泌，然后是戒奶，改喝almond coconut or soy milk.
再就是肉蛋改吃有机的，之前极少吃肉，一星期2oz也不没有，后来增肌需要慢慢意识到肉类其实也很重要就开始慢慢接受。
以前不吃有机的时候花在吃上一周也就100多点，现在虽然要个200左右，自己做饭，午餐也是自己做带到学校。花在健康的投资我觉得很值，不买零食就行了。以前我口味很重，吃什么都要附上一碟酱油，不爱喝水，蔬菜沙拉一定要放很厚重的blue cheese，ranch dressing,根本接受不了蔬菜直接放点醋和橄榄油这种吃法，现在呢？舌头很灵敏，稍微咸一点的食物我就不喜欢，喝水也喝很多了,only water。这说明了其实身体是可以train的，吃多了天然完整的食物你的身体会慢慢告诉你哪些是不好的东西。
还比如，有的人好久没喝SODA了，就告诉自己：“我好久没喝SODA了，这次喝一点吧。。” WHY???? why soda? why you want to drink soda BECAUSE you didn't drink for xx days !?? 本来Soda就是完全没有营养的东西，不要给身体增加负担。
anyway,每个人的饮食习惯都不同，just eat what you like and enjoy life.饮食观念决定饮食习惯，不能滋生坏习惯的养成也不要去逼迫去吃不爱吃的东西。
FYI: 我每周都喜欢听Jillian Michaels的podcast，推荐给大家
http://itunes.apple.com/us/podcast/the-jillian-michaels-show/id418368811
握爪，我也听Jillian Michaels。
我现在还是早餐是最大的麻烦。我蛋白，蛋黄，wheat，soy全部过敏。所以豆奶和豆腐没戏了。wheat导致面食不能吃了。
目前早饭只剩牛奶和麦片了。现在关于牛奶也是总说纷纭，我只能喝organic的，希望能好点
恩恩，第一次做two ingredients pancake的时候我加了1/4 cups的 coconut flour，结果口感太“粉”了，就像面粉加多了那种感觉，coconut flour很吸水，后来我就只加一点提味，1tsp吧。
求cheesecake recipe~~
吃货报道，同求方子
握爪，我也听Jillian Michaels。
我现在还是早餐是最大的麻烦。我蛋白，蛋黄，wheat，soy全部过敏。所以豆奶和豆腐没戏了。wheat导致面食不能吃了。
目前早饭只剩牛奶和麦片了。现在关于牛奶也是总说纷纭，我只能喝organic的，希望能好点
可怜的孩子，我有个朋友鸡蛋过敏...............我到现在也弄不清怎么个过敏法，其疹子吗？
可怜的孩子，我有个朋友鸡蛋过敏...............我到现在也弄不清怎么个过敏法，其疹子吗？
我好长时间不知道自己过敏，因为平时吃一点事情都没有。但是有段时间忙论文，天天睡觉少，吃饭不规律，然后就每晚上7点开始发风疹块，大片大片的红块块，痒的想拿刀把那里给挖了。而且运气不好，发在眼皮上，第二天就是“大师兄”，没法见人。
后来去坐了检查，发现自己好多过敏，蛋白，蛋黄，wheat，soy以及所有soy制品，然后居然还有糖。
不过也不是香电视那样，吃了过敏食物就抽搐，会死人那种。大部分时候，我吃鸡蛋，面包都没事。不过医生说，尽量注意吧，不知道哪次会发。
我好长时间不知道自己过敏，因为平时吃一点事情都没有。但是有段时间忙论文，天天睡觉少，吃饭不规律，然后就每晚上7点开始发风疹块，大片大片的红块块，痒的想拿刀把那里给挖了。而且运气不好，发在眼皮上，第二天就是“大师兄”，没法见人。
后来去坐了检查，发现自己好多过敏，蛋白，蛋黄，wheat，soy以及所有soy制品，然后居然还有糖。
不过也不是香电视那样，吃了过敏食物就抽搐，会死人那种。大部分时候，我吃鸡蛋，面包都没事。不过医生说，尽量注意吧，不知道哪次会发。
鸡蛋过敏很少见，试试organic cage free的鸡蛋？？
前几个月华尔街日报有篇报道是关于食物过敏的，里面提到有时可能因为免疫系统的问题导致检查结果的差异，MM是从小就过敏吗？会不会是免疫系统的问题？
我小时候不能吃虾蟹，一吃舌头和胸口就痒，忍了二十多年今年吃到有生以来第三口蟹肉，居然没有过敏了。。
鸡蛋过敏很少见，试试organic cage free的鸡蛋？？
前几个月华尔街日报有篇报道是关于食物过敏的，里面提到有时可能因为免疫系统的问题导致检查结果的差异，MM是从小就过敏吗？会不会是免疫系统的问题？
我小时候不能吃虾蟹，一吃舌头和胸口就痒，忍了二十多年今年吃到有生以来第三口蟹肉，居然没有过敏了。。
恩恩，我现在肉蛋奶都是organic的。我都在costco解决，不知道是不是cage free。
过敏这事，真是说不准。我有时候馋了就买点吃，但是尽量注意点。
还好面食我兴趣不大，但是我很喜欢吃豆腐和喝豆浆，现在也要限制了。
恩恩，我现在肉蛋奶都是organic的。我都在costco解决，不知道是不是cage free。
过敏这事，真是说不准。我有时候馋了就买点吃，但是尽量注意点。
还好面食我兴趣不大，但是我很喜欢吃豆腐和喝豆浆，现在也要限制了。
cage free不等于organic. 所以我现在不怎么看中是否free range了.
恩恩，我现在肉蛋奶都是organic的。我都在costco解决，不知道是不是cage free。
过敏这事，真是说不准。我有时候馋了就买点吃，但是尽量注意点。
还好面食我兴趣不大，但是我很喜欢吃豆腐和喝豆浆，现在也要限制了。
不少人是对非有机的过敏，我一朋友老公对所有鸡鸭类，非有机的必过敏，换了有机的，屁事没有
恩恩，我现在肉蛋奶都是organic的。我都在costco解决，不知道是不是cage free。
过敏这事，真是说不准。我有时候馋了就买点吃，但是尽量注意点。
还好面食我兴趣不大，但是我很喜欢吃豆腐和喝豆浆，现在也要限制了。
最后一贴：我家奶奶过敏也很奇怪，草莓，橙子，巧克力不能吃，一吃就会长痘。。
cottage 的时候带去行吗？
懒人求包养。。。。
嗯，没问题，巨好做。