perfect lunch /dinner lunch

The Perfect Runner's Lunch

Ultrarunner and chef Gregory Gourdet shows you how to make one of his favorite dishes.

Published

February 11, 2015

Chicken, Egg, and Kimchee Rice Bowl
4 ounces skinless, boneless chicken thigh meat
1 small clove garlic
1 pinch red jalapeño slices
1 pinch ginger julienne
1 ounce kimchee (all natural if store bought)
2 ounces sweet potato, sliced into thin quarters
1 ounce collard green julienne
1 egg
1 tablespoon olive oil
salt for seasoning
cooked white rice
1 teaspoon toasted sesame seeds and green onion for garnish
Instructions
Heat olive oil in a pan and sauté sweet potatoes until golden and cooked. Season with salt and then transfer from the pan. Now give the collard greens a quick sauté in hot oil. They should turn bright green, and then season them with salt.

In a non-stick pan, fry the egg sunny side up in olive oil. Make sure to get the bottom a bit crunchy with high heat. Season the egg with a little salt.

Season chicken with salt and chili flakes. Sear in hot oil until golden. Flip and add garlic, ginger and jalapeño. Once chicken is just cooked and aromatics are tender, add kimchee, toss, and heat through.
To serve, place sweet potatoes and collards over rice. Spoon chicken and kimchee over. Place the fried egg on top and sprinkle with sesame seeds

arm exercise

Sometimes I think I welcome it,
what you are frightened of.
My thoughts become undisciplined
And then I slip away.
It is effortless.
Effortless.

In the glow along the barren road
I see you shivering
My heart begins to separate
From the signs that would bury our lives
With an insolence. (Once beats and the light is close, close.)
Insolence.

Effortless ranging and diving. (Once beats and the light is close, close.)
Effortless as fire.

Oh, child.
Where were you?
Where were you all your life?
All your life inside a chrysalis writhing?

And it's real.
It's real.
Joy is real.
One more time.
It's real.
Joy is real.
Joy is real.
One more time.
It's real.
Joy, it's so real.
Read more at http://www.songlyrics.com/shearwater/insolence-lyrics/#2osqmO7liyI6y8U5.99

house organization tips

weight loss tips and quick work-out videos

100 Quick Weight-Loss Tips

Small, simple changes can lead to major results.

PUBLISHED: SEPTEMBER 23, 2014  |  BY POPSUGAR FITNESS

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This article was written by Jenny Sugar and repurposed with permission from POPSUGAR Fitness.

Losing weight is a journey composed of a million healthy choices we make each day. So keep these 100 tips in mind to continue on that healthy path, little by little.

Fitness

• Mix up your routine to avoid weight-loss plateaus.
• Muscle mass burns more calories, so include three 20-minute strength-training sessions each week.
• Go for kettlebell workouts—the average person burns 400 calories in 20 minutes.
• Add sprinting intervals to your workout to target belly fat.
• Add an extra five minutes to your cardio routine.
• Choose faster-paced styles of yoga such as Ashtanga or Vinyasa to burn more calories while also getting a good stretch.
• Keep weights in the living room so you can do some reps while watching TV.
• Do one of these 10-minute videos right now.

At Work

• Share weight-loss goals with co-workers so they invite you for a post-work Zumba class instead of happy hour.
• Keep a reusable water bottle on your desk to sip often. Staying hydrating can satiate hunger and cravings, reduce bloating, and keep you more alert.
• Use your lunch break to work out and then eat later while working.
• Eat in front of a person rather than a screen. It cuts down on mindless eating and makes you more accountable for each bite.
• Brush your teeth right after each meal and snack to avoid noshing on your co-worker's bowl of candy.
• Set up reminders on your computer or phone every hour to encourage yourself to get up, walk around, and stretch.
• Wear comfy shoes so you can take meetings for a walk instead of sitting at a desk.
• Walk to a co-worker's desk to chat instead of instant messaging.
• Sit on a yoga ball instead of a chair to work your core.
• Keep healthier dessert options on-hand so you have something to enjoy during office birthdays and other celebrations.

At Home

• Follow the 80/20 rule, which means eating clean 80 percent of the time and indulging a little 20 percent of the time.
• Take time once a week to plan out and shop for meals and snacks so you're prepared whenever hunger strikes.
• Keep a food journal, and e-mail it every night to a friend or family member. The accountability will keep you honest.
• Put a big chalkboard up in the kitchen to jot down your weekly meal plan or one of these inspirational sayings.
• When boredom, depression, or stress causes cravings, find a nonfood way to satisfy them, such as going for a walk, calling a friend, taking a bath, reading a book, or doing some yoga.
• Make sure you get at least seven hours of sleep each night. Being tired makes for skipped workouts and extra snacking.
• Keep cut-up fruits and veggies in the fridge to grab for snacks or easy meals.
• Don't keep junk food in your kitchen. If it's not there, you can't be tempted by it.

Breakfast

• Aim for a 300- to 400-calorie meal.
• Add fiber-rich greens, avocado, and berries to your smoothie to satiate hunger for hours.
• You already know never to skip breakfast, but it's also important to eat within an hour of waking to boost your metabolism.
• Include at least 10 to 15 grams of protein, which suppresses ghrelin—a hormone that stimulates your appetite. Include eggs, which are proven to control hunger.
• Also include 10 grams of fiber to satiate hunger longer and prevent bloating from constipation.
• Going low carb is proven to encourage weight loss. Limit the carbs (especially refined carbs like muffins and bagels), and include a little fat.
• Measure out that bowl of cereal or oatmeal, including the fruit, nuts, maple syrup, milk, and yogurt you add to it. Have a set of measuring cups and spoons on-hand instead of eyeballing.
• Bake a healthy breakfast ahead of time to ensure you don't grab a sugary scone on the run.
• Make pancakes even healthier by adding mashed baked sweet potato, some puréed spinach and blueberries, or cooked quinoa.
• Eat a grapefruit instead of drinking juice. The fiber will help you feel full longer, and grapefruit is proven to help with weight loss.

Lunch

• Keep this meal between 400 and 600 calories.
• Buy fun containers, and pack lunch and snacks from home.
• Double dinner recipes so you can have the leftovers for lunch.
• Pack five salads on Sunday night so your healthy meal is already made.
• Add cooked whole grains to a salad to increase the fiber and protein and make the meal feel more satisfying.
• In the mood for a hot meal? Make a huge pot of veggie bean soup, divide into two-cup containers, and store in the freezer. Before bed, place a container in the fridge, then grab it before heading out the door in the morning.
• For sandwich-lovers, use spinach or swiss chard leaves instead of a wrap, skip the slice of cheese, and load up on the veggies.
• Sip calorie-free water, seltzer, or green tea with your meal instead of soda, sweetened iced tea, or juice.
• Instead of cream cheese or butter on bread or bagels, spread almond or peanut butter. The healthy fats satiate hunger and can decrease belly fat.

Dinner

• Keep this meal between 400 and 600 calories. Serve yourself a smaller portion so if you like going back for seconds, you end up eating a normal-sized portion.
• Use salad-sized plates instead of dinner-sized ones.
• At the beginning of the week, prepare a big container of salad to keep in the fridge. If the salad is already made, you're more likely to get greens with your dinner.
• Chew gum while cooking to keep from snacking.
• Salt causes bloating, and butter is high in calories, so flavor pasta, soups, meat, and stews with fresh herbs, garlic, and onions instead.
• Spray on salad dressing instead of pouring.
• Cut veggies into larger-sized chunks. The more chewing you have to do, the slower you'll eat, allowing your brain to recognize the "I'm full" sensation.
• Freeze puréed veggies to add extra fiber to sauces and soups.
• Halfway through your meal, stop and drink some water and decide if you're really hungry for the rest or if you're just eating it because it's on your plate.

to exfoliate

coffee Grounds

Add olive oil to a handful of grounds from your coffee pot--or use a premade scrub--and massage over your body in the direction of lymphatic flow (up from your feet; toward the heart). The movement plus the caffeine can help depuff areas that accumulate fluid.

for anti-red skin

Cucumber and Oatmeal Face Mask

"These two ingredients can significantly reduce inflammation," says Bank.

Try it: Mix together one cup cooked oatmeal with a finely chopped cucumber. Apply the mixture to your face for 20 minutes, and then rinse with a warm washcloth

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