Category: Food

1. It should feel HEAVY for its size.
2. It should have a creamy YELLOW (not white) spot on one side where it was sitting on the ground.
3. If you thump it with you finger, as if you were flicking a crumb off your shirt, it should sound HOLLOW.

Many people dread Ramadan — especially in the US since we don’t get to work half days — because working when you are hungry is challenging and can sometimes give you a literal headache. Every year, I research foods and try to find the right combination of types of food to eat right before fasting each day (around 4 AM). This year, 2018, I believe I’ve come up with a good list. Based on the USDA’s Dietary Reference Intake calculator, I should consume each day

• 38 grams of fiber
• 69 grams of protein

Since we normally eat twice in Ramadan, once in the early morning before beginning your fast and once at night when breaking your fast, we can split these daily values (DV) up, e.g. in half, so that my target for breakfast in the morning would be

• 19 grams of fiber
• 36 grams of protein

Fiber gets processed slowly in your stomach which makes you feel full longer. Protein is an essential source of energy.

So here’s my list:

One cup of oatmeal

I like the Simply Balanced Organic to-go cups of oatmeal available at Target. These cups cost $1.49 each and are super convenient to prepare in the morning. Just add water, microwave for 50 seconds, stir, eat, then throw away the cup. There are 3 flavors:

Cranberry

Ingredients

• Sliced sourdough bread (available at Safeway)
• Olive oil spray
• Baby spinach (available at Costco) or basil sprigs
• Cooked and flavored frozen meatballs (available at Costco)
• Sliced roasted bell peppers (available at Target)
• Shredded or sliced mozzarella cheese
• Pizza or pasta sauce (available at Target)

Continue reading Simple Meatball Cheese Sandwich

Ingredients

• Sliced sourdough bread (available at Safeway)
• Olive oil spray
• Baby spinach (available at Costco)
• Sliced roast beef (available at Costco)
• Sliced roasted bell peppers (available at Target)
• Sliced cheddar cheese

Continue reading Simple Roast Beef Panini Sandwich

Ingredients

• Sliced ourdough bread (available at Safeway)
• Olive oil spray
• Basil pesto sauce (available at Costco) or basil leaves (available at Target)
• Baby spinach (optional)
• Diced or sliced grilled chicken (available at Target)
• Diced fire-roasted tomatoes (available at Target)
• Sliced mozzarella or provolone cheese

Continue reading Simple Chicken Pesto Panini Recipe

There’s a very simple formula for losing weight. The total number of calories you consume from eating must just be less than the total number of calories you burn living and exercise. However, the problem with this is you need to eat enough to feel full so you don’t eat too much. Therefore, there are two key things to focus on when deciding what to eat:

• foods that have a low energy density (low on the energy density index)
• foods that make you feel full longer (high on the satiety index)

To understand energy (calorie) density, look at the picture below. Both desserts have the same amount of energy (calories) but the one on the left is heavier and contains more mass (grams) which would make you feel full longer.

Continue reading How to Lose Weight By Eating Foods with Low Energy Density

‘The other day I had an egg panini sandwich at a corner bakery (the place is actually called “Corner Bakery”).

The sandwich was so good, I just had to learn how to make it. Turns out it’s not hard at all and the results are delicious. Also, it turns out that eggs are super nutritious and high in satiety so you feel full longer. In other words, it’s great for helping you lose weight.

https://www.healthline.com/nutrition/eggs-weight-loss-food

Check out other healthy foods for weight loss.

Here’s the recipe: Continue reading Delicious Egg Panini Sandwich