Ib Hnub Hauv Kuv Kev Noj Qab Haus Huv: Tus Kws Pab Tswv Yim Noj Qab Haus Huv Mike Roussell

Zoo Siab

• Noj tshais: Omelet nrog Mozzarella, Greek Yogurt, thiab Txiv Hmab Txiv Ntoo
• Noj tshais thib ob: Blueberry Smoothie
• Noj tshais: kas fes
• Noj su: Pan-Seared Chicken thiab taum ntsuab nrog txiv roj roj
• Noj su tav su: Brad's Raw Leafy Kale Chips
• Noj hmo: Qaib hnyuv ntxwm thiab Sautéed Kale
• Tshuaj xyuas rau

Raws li peb tus kws kho mob noj zaub mov, Mike Roussell, Ph.D., teb cov lus nug ntawm tus nyeem ntawv thiab muab cov lus qhia kws tshaj lij txog kev noj qab haus huv thiab kev poob phaus hauv nws kab lis kev cai. Tab sis peb tab tom sim qee yam tshiab nyob rau lub lim tiam no, thiab tsis yog qhia peb noj dab tsi peb yuav tsum noj, peb nug nws ua yeeb yam peb. Thiab peb tsis tau tham txog daim ntawv teev npe khoom noj (peb txhua tus tau pom cov khoom tshiab thiab Greek yogurt zoo li cas). Peb thov Dr. Mike kom thaij ib daim duab ntawm txhua qhov tom thiab gulp uas hla nws daim di ncauj ib lub sijhawm 24 teev. Thiab nws hais tias yog!

Nyeem mus saib seb SHAPE's Diet Doctor nyob li cas thiab txaus siab txij thaum sawv ntxov mus txog hmo ntuj.

Noj tshais: Omelet nrog Mozzarella, Greek Yogurt, thiab Txiv Hmab Txiv Ntoo

Kuv pib kuv hnub nrog 4-qe omelet nrog tshiab mozzarella thiab tshiab basil thiab Greek yogurt nrog chia noob thiab blueberries.

Kuv tsis tau nqa qhov hnyav niaj hnub no yog li kuv cov carbohydrates tag nrho tau txais qis dua yog tias kuv muaj. Txog hnub qhia kev hnyav, ob qhov sib txawv tseem ceeb hauv kev noj carbohydrates yuav yog thaum noj tshais thiab thaum noj mov tom qab kuv ua haujlwm. Piv txwv li, Greek yogurt ntawm no yuav hloov nrog oatmeal los yog sprouted grain qhob cij.

Noj tshais thib ob: Blueberry Smoothie

Qhov blueberry smoothie no tau ua nrog vanilla qis-carb Metabolic Drive protein hmoov, khov blueberries, Superfood (cov tshuaj tiv thaiv kab mob siab, khov txiv hmab txiv ntoo thiab zaub qhuav), walnuts, flaxseed noj, dej, thiab dej khov. Nws tau ntim nrog cov as -ham, protein, fiber, thiab cov roj ntsha tseem ceeb. Qee lub sij hawm kuv hloov cov dej uas tsis muaj qab zib almond mis los yog unsweetened So Delicious txiv maj phaub mis nyuj rau ib tug me ntsis txawv saj thiab nutrient profile. Koj tseem tuaj yeem siv cov tshuaj yej ntsuab hauv qhov chaw ntawm Superfood ntxiv.

Noj tshais: kas fes

Kuv muaj Keurig kas fes txiag hauv kuv lub chaw haujlwm, uas yog qhov zoo tab sis qee zaum ua rau pub kuv tus cwj pwm kas fes yooj yim heev. Kuv sim txwv kuv tus kheej rau ob khob hauv ib hnub; yog kuv haus ntau tshaj qhov kuv pom kuv tus kheej tsis haus tshuaj yej thiab dej txaus.

Kuv noj kuv kas fes dub yog li tsis muaj kev txhawj xeeb txog calories ntxiv los ntawm kas fes additives. Tej yam xws li qab zib, phoov, thiab nplawm nplaum yog dab tsi tam sim noj kas fes los ntawm kev noj qab haus huv mus rau tsis zoo. Kas fes nws tus kheej tau ntim nrog cov tshuaj tiv thaiv kab mob thiab caffeine uas tiv thaiv kev tawg ntawm cyclic AMP, cov khoom sib xyaw uas pab ua kom koj lub tshuab hlawv roj ua haujlwm ntev dua.

Noj su: Pan-Seared Chicken thiab taum ntsuab nrog txiv roj roj

Hnub no noj su yog pan-seared nqaij qaib ncej puab, taum ntsuab drizzled nrog ntxiv nkauj xwb txiv roj roj, thiab ib tug sib xyaw zaub xam lav nrog kho kalamata txiv ntseej thiab liab peppers. Qaib thighs yog ib qho zoo so los ntawm monotony ntawm roasted nqaij qaib mis. Lawv muaj cov rog rog me ntsis (4 grams piv rau 2.5 grams) tab sis nws tsawg dua li neeg feem coob xav (tsuas yog nco ntsoov tshem daim tawv nqaij thiab txiav cov rog ntxiv).

Cov zaub mov zoo li kho cov txiv ntseej, cov kua txob liab liab, lossis cov txiv lws suav hnub qhuav yog ib txoj hauv kev yooj yim los ntxiv tsw rau cov zaub nyoos yam tsis tas yuav tig mus rau calories- thiab khaws cia ua zaub xam lav.

Noj su tav su: Brad's Raw Leafy Kale Chips

Kuv feem ntau ua kuv tus kheej kale chips tab sis qhov no yog kho me ntsis (thiab kuv xav sim lawv rau tus neeg siv khoom). Ua koj tus kheej kale chips yog yooj yim: Pov kale nrog me ntsis txiv roj roj, kis rau ntawm daim ntawv ci, lub caij nrog ntsev thiab kua txob, thiab ci ntawm 350 degrees rau 20 feeb.

Noj hmo: Qaib hnyuv ntxwm thiab Sautéed Kale

Yog, kale dua. Kuv tus poj niam thiab kuv nyob rau ntawm ib qho kev ncaws pob loj-nws yooj yim ua noj. Ntawm no, cov kale yog npaj nrog txiv maj phaub roj, diced dos, thiab ib tug dash ntawm Melinda's Habanero XXXtra Hot Sauce. Cov hnyuv hnyuv tau npaj ua ntej, ua cov zaub mov no sai thiab yooj yim los npaj.

Koj yog dab tsi ua tsis tau pom ntawm no yog qhov kuv kuj nyiam khob cawv txiv hmab.

Tshuaj xyuas rau