Protein pick-me-up

Mini Black Bean and Cheese Quesadillas
I'm always looking for easy, healthy recipes; this one gets high marks for a good protein-fat-carb balance, its quick preparation, and nutritional value.

Ingredients
1/2 c black beans
1 T salsa
1 slice cheddar cheese
1 small soft tortilla

Preparation

1. Heat a small nonstick frying pan over medium-high heat. 
2. Fold black beans, salsa, and cheddar cheese in the tortilla. Cook in pan until cheese is melted and tortilla is lightly browned.

from http://greatist.com/health/high-protein-snacks-portable

Healthy start

Silver-Dollar Protein Pancakes
Cook these using in a recommended oil and top with fresh fruit for a nutritious breakfast that balances healthy proteins, carbs, and fats.

Ingredients
pancakes
4 egg whites
1/2 c rolled oats
1/2 c low-fat cottage cheese
1/8 t baking powder
1/2 t pure vanilla extract

topping
fresh berries
sliced bananas

Preparation 

1. Preheat a griddle on medium-low heat.
2. Mix egg whites, rolled oats, cottage cheese, baking powder, and vanilla extract in a bow just 'til blended. 
3. Dollop the batter onto the heated griddle, 2 tablespoonsful at a time, and cook until mixtures bubbles. Flip and cook for another 60 seconds. Top with fresh berries or sliced banana, and serve.

from http://greatist.com/health/high-protein-snacks-portable

PROTEIN, fat, carbs, part 3

Make sure you give healthy sources of protein a good representation in every meal, along with nutritious sources of fat and carbs.

healthy sources of protein:

fatty fish (salmon, mackerel, tuna, herring, sardines)

white-meat poultry, without the skin (chicken, turkey, duck, goose)

milk

cheese

yogurt

pork tenderloin

soy (tofu, tempeh)

eggs (opt for egg whites)

beans and peas

nuts and seeds

Protien, FAT, carbs, part 2

part of a balanced meal includes healthy fats, along with good carbs and the right proteins. 

some healthy fats:

olive, canola, sunflower, peanut, and sesame, and soybean oil

avocados

olives

nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews, walnuts)

peanut butter

sunflower, sesame, and pumpkin seeds

flaxseed

fatty fish (salmon, mackerel, tuna, herring, trout, sardines)

soymilk

tofu

Protein, fat, CARBS, part 1

recent nutrition science indicates that a balanced meal comprised of healthy protein, fat, and carbs may decrease body inflammation that can lead to heart disease, cancer, and other chronic diseases and may lead to faster weight loss.

some healthy carbs:

vegetables (all types, but especially green leafy)

fruits (especially brightly colored fruits)

barley (pearl barley recommended)

green peas

whole-wheat pasta

acorn squash

whole-wheat bread (with 100 percent whole wheat on the packaging)

beans

air-popped popcorn

oatmeal (steel-cut recommended)

quinoa

bulgur

wheat berries

brown rice

bran flakes

Which fish?

a helpful guide for the salmon lovers among us:

Coho (silver): A king lookalike, with delicate flavor, orangered flesh, and larger fillet size. Buy it frozen, or thawed in the fish case; $10 to $17 per lb. 

Sockeye: A rich, complex flavor; high oil content; and deep red color. The second most abundant species, after pink. Widely available frozen; $10 to $12 per lb. 

King (chinook): The Kobe beef of the sea, with the highest oil content, rich flavor, and firm, succulent texture. Fresh or frozen; $15 to $32 per lb. 

Keta (chum): Mildflavored with low oil content, a firm texture, and pink flesh. Try keta any way you’d cook a mild white fish. Increasingly available frozen (we even found it at Target); $5 to $6 per lb. 

Pink: Rosy pink color, with the least fat of any salmon; texture similar to trout. A plus for people who like mild fish. Most gets canned. Try it in salmon cakes. $2.29 for a 15oz. can.

FYI, buddies

Percentile Values for Peak Oxygen Uptake (ml/kg/min) in women

"I feel better about myself already!" —jak

lead photo preceding article on self-acceptance:

Finally, you can get that infected spider bite looked at!

http://www.funnyordie.com/videos/18e820ec3f/between-two-ferns-with-zach-galifianakis-president-barack-obama?hpt=hp_c3

Subversively brilliant or trolling?

i just found this on a body-positive inspirational tumblr:

It is right and good

the majestic ms. lawson inspired this fantastic mix of textures and flavors. a real winner.

Spinach, Avocado, and Pumpkin Seed Salad
serves 3 fairly generously

Ingredients
30ish g toasted, salted pepitas
flesh of 1ish avocados
250ish g fresh baby spinach
1 t avocado oil
1 t sesame oil
salt
pepper

Preparation

1. Mash the avocado against the side of a large mixing bowl. Sprinkle in the pepitas. Toss with the spinach.
2. Drizzle in the oils, toss to coat the leaves, and season with salt and pepper to taste.
3. Adore.

Pro tip! Making healthy food flavorful

from http://www.cnn.com/2013/11/25/health/weight-loss-richard-blais/index.html

"Blais says the secret to making food healthy and delicious is 'understanding base flavors' and 'knowing what the dish you're trying to make healthier needs: Is it fat? Is it salt? Is it acidity?' If you want to avoid using salt, Blais recommends adding spinach or celery, which have natural sodium in them. If you want the flavor of fat without the calories, go for mushrooms, he says."

Chef Blais's Earth + Turf Burger is made with a mix of lean ground beef and mushrooms. "Those mushrooms actually give the burger a sense of fat, but there's no fat in it," he says.

Who da wo-man?

within thirty minutes of finishing your workout, get in at least 20 grams of protein in one of the following forms:

tuna, chicken, or turkey

eggs

chocolate milk (or hot chocolate)

whey powder

Greek yogurt