ʻO kahi lā i kaʻu papaʻai: ʻO Mike Roussell ke Kauka Kālā Meaʻai

Anter

• Breakfast: Omelet me Mozzarella, Greek Yogurt, a me nā hua
• ʻO ka ʻaina kakahiaka ʻelua: Blueberry Smoothie
• Inu Kakahiaka: Kope
• ʻO ka ʻaina awakea: Pan-Seared Chicken a me nā Piʻi ʻōmaʻomaʻo me ka ʻaila ʻoliva
• Mea ʻai ahiahi: ʻO kā Chipping Leafy Kale Chips o Brad
• ʻAina ahiahi: ʻAi moa a me ka sautéed Kale
• Nānā no

ʻOiai ʻo kā mākou kauka Diet kamaʻāina, ʻo Mike Roussell, Ph.D., e pane ana i nā nīnau a ka mea heluhelu a hāʻawi i nā ʻōlelo aʻo loea e pili ana i ka ʻai olakino a me ka hoʻemi kaumaha ma kāna kolamu pule. Akā ke hoʻāʻo nei mākou i kahi mea hou i kēia pule, a ma kahi o hai ana iā mākou i nā mea ʻai e ʻai ai, ua noi mākou iā ia hōʻike ʻo mākou A ʻaʻole mākou e kamaʻilio e pili ana i kahi papa inoa meaʻai i kiʻi ʻia (ua ʻike mākou i ke ʻano o nā hua hou a me ka Greek yogurt). Ua noi mākou iā Kauka Mike e paʻi i nā kiʻi o kēlā me kēia nahu a me ka ʻai ʻana i nā lehelehe i loko o hoʻokahi hola 24. A ua ʻae ʻo ia!

Heluhelu mai e ʻike i ke ʻano o kā SHAPE's Diet Doctor e noho mālie a māʻona mai ke kakahiaka a i ka pō.

Breakfast: Omelet me Mozzarella, Greek Yogurt, a me nā hua

Ua hoʻomaka wau i koʻu lā me ka omelet hua manu 4 me ka mozzarella hou a me ka basil hou a me ka yogurt Greek me nā hua chia a me nā blueberry.

ʻAʻole wau i hāpai i nā kaupaona i kēia lā no laila ʻoi aku ka nui o kaʻu lawe ʻana i ka carbohydrate ma mua o kaʻu. I nā lā hoʻomaʻamaʻa paona, ʻo nā ʻokoʻa nui ʻelua o ka ʻai ʻana i ka waiʻaʻaʻaʻaʻa ʻia i ka wā ʻaina kakahiaka a i ka wā ʻai ma hope o kaʻu hoʻomaʻamaʻa. ʻO kahi laʻana, e hoʻololi ʻia ka yogurt Helene ma aneʻi me ka palaoa oatmeal a i kupu ʻia paha.

ʻO ka ʻaina kakahiaka ʻelua: Blueberry Smoothie

Hana ʻia kēia blueberry smoothie me ka vanilla low-carb Metabolic Drive protein pauka, blueberries maloʻo, Superfood (kiʻekiʻe-antioxidant, nā huaʻai maloʻo maloʻo a me nā mea kanu), nā walnuts, ka ʻai flaxseed, ka wai, a me ka hau. Hoʻopiha ʻia me nā meaʻai, protein, fiber, a me nā waikawa momona pono. I kekahi manawa hoʻololi au i ka wai me ka waiu ʻalemona unsweetened a i ʻole ka waiu niu So Delicious no kahi ʻono ʻokoʻa a me ka ʻike meaʻai. Hiki iā ʻoe ke hoʻohana i ke kī ʻōmaʻomaʻo pauka ma kahi o ka Superfood supplement.

Inu Kakahiaka: Kope

Loaʻa iaʻu kahi mea hana kofe Keurig ma koʻu keʻena, he mea maikaʻi ia akā maʻalahi ka hānai ʻana i kaʻu hana kope. Ke ho'āʻo nei au e kaupalena iaʻu iho i ʻelua kīʻaha i ka lā; inā inu au ma mua o kēlā, ʻike wau ʻaʻole lawa ka ti a me ka wai.

Lawe au i kaʻu kofe ʻeleʻele no laila ʻaʻohe hopohopo e pili ana i nā calorie hou mai nā mea hoʻohui kope. ʻO nā mea e like me ke kō, syrup, a me ka waiū waiū ka mea e lawe koke i ka kope mai ke olakino a maikaʻi ʻole. Hoʻopiha ʻia ka kofe me nā antioxidants a me ka caffeine e pale ai i ka haki ʻana o ka cyclic AMP, kahi pūhui e kōkua i ka hana ʻana o kāu mīkini puhi momona.

ʻO ka ʻaina awakea: Pan-Seared Chicken a me nā Piʻi ʻōmaʻomaʻo me ka ʻaila ʻoliva

ʻO ka ʻaina awakea i kēia lā nā ʻūhā moa maka maka, nā pīni ʻōmaʻomaʻo i kāwili ʻia me ka aila ʻōpio puʻupaʻa, a me kahi salakeke greens i hui pū ʻia me nā ʻoliva kalamata i hoʻōla ʻia a me nā ʻulaʻula. He hoʻomaha maikaʻi nā ʻūhā moa mai ka monotony o nā umauma moa i kālua ʻia. Loaʻa iā lākou kahi momona momona kiʻekiʻe (4 gram vs. 2.5 gram) akā ʻoi aku ka liʻiliʻi ma mua o ka manaʻo o ka hapa nui o ka poʻe (e wehe wale i ka ʻili a ʻokiʻoki i ka momona keu).

ʻO nā meaʻai e like me nā ʻoliva i hoʻōla ʻia, nā pepa ʻulaʻula i hoʻomoʻa ʻia, a i ʻole nā ​​ʻōmato hoʻomaloʻo ʻia i ka lā kahi ala maʻalahi e hoʻohui i nā mea ʻono i nā salakeke me ka ʻole e huli i nā kalena kalena a me ka mālama mālama kaumaha.

Mea ʻai ahiahi: ʻO kā Chipping Leafy Kale Chips o Brad

Hana wau i kaʻu mau ʻāpana kale ponoʻī akā he mea liʻiliʻi kēia (a makemake wau e hoʻāʻo iā lākou no ka mea kūʻai aku). Maʻalahi ka hana ʻana i kāu mau puʻupuʻu iho: E hoʻolei i ka kale me kahi aila ʻoliva liʻiliʻi, e hohola ma ka pepa bakena, ka wā me ka paʻakai a me ka pepa, a hoʻomoʻa i nā kekeke 350 no 20 mau minuke.

ʻAina ahiahi: ʻAi moa a me ka sautéed Kale

ʻAe, kale hou. Aia māua me kaʻu wahine ma kahi kī kale nui-he maʻalahi loa ke kuke. Ma ʻaneʻi, ua hoʻomākaukau ʻia ka kale me ka ʻaila niu, ʻokiʻoki ʻokiʻoki, a me kahi kīʻaha o ka Melinda's Habanero XXXtra Hot Sauce. Hoʻomoʻa mua ʻia nā sausages moa, e wikiwiki a maʻalahi hoʻi kēia ʻai.

He aha ʻoe hiki ole e nānā eia hoʻi ua hauʻoli wau i kahi kīʻaha waina.

Nānā no