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Turkey burger and Asian cucumber salad: 4 oz turkey burger* 2 tsp light olive oil mayonnaise whisked with a dash of hot sauce 2 slices tomato ¼ cup baby spinach on a whole-wheat hamburger bun.Serve with salad (1 sliced cucumber 1 tsp canola oil 1 Tbsp rice wine vinegar) and 1 apple*.27. Ginger pork stir-fry: Stir-fry 4 oz pork tenderloin* 2 cups broccoli* ½ tsp minced garlic ½ tsp minced ginger in 2 tsp peanut oil; season with 2 tsp low-sodium soy sauce and top with 1 Tbsp chopped cashews; serve over ¼ cup cooked brown rice*.29.Steak salad: 2 cups baby spinach* 3 oz grilled sirloin steak* 15 grapes* ½ cup sliced yellow peppers* 2 Tbsp chopped walnuts; toss with 2 tsp olive oil 1 tsp red wine vinegar. Chicken fajitas: 4 oz skinless chicken breast* seasoned with ¼ tsp cumin ¼ tsp chili powder, panfried in 1 tsp olive oil; serve in an 8" whole-wheat tortilla with ¼ sliced avocado ½ cup grapefruit sections 1 Tbsp chopped red onion.Serve with ½ cup no-salt-added canned kidney beans*.32.Serve with 1 medium baked potato 2 Tbsp nonfat Greek yogurt.37.Steak and potatoes: 3 oz grilled sirloin steak 6 oz baked sweet potato 2 cups spinach sautéed in 1 tsp olive oil with 1 clove chopped garlic and ½ cup no-salt-added cannellini beans38. Barley-stuffed pepper: Cook ¼ cup barley* in ¾ cup water; toss with 1 Tbsp crumbled feta cheese 2 Tbsp chopped sweet onion sautéed in 1 tsp olive oil ⅓ cup cooked corn; stuff into 1 hollowed-out red bell pepper. Portobello stroganoff: 2 portobello mushrooms, sliced and sautéed in 2 tsp olive oil, cooked in 2 tsp tomato paste ¼ cup low-sodium chicken broth 2 Tbsp nonfat sour cream; serve over 2 oz cooked whole-wheat egg noodles.Serve with 1 cup no-salt-added canned black bean soup.30.
It also follows the American Heart Association guidelines to fill your total calories with 30% fat (less than 7% coming from saturated sources) and no more than 300mg of cholesterol or 1,500mg of sodium.
Egg white tostada: Cook 3 egg whites in nonfat cooking spray; place on a 6" corn tortilla that has been warmed in the oven; top with ¼ sliced avocado ½ cup chopped tomato* 1 sliced scallion ½ cup no-salt-added canned pinto beans*11.
Raisin spice breakfast sundae: Whisk 1 tsp honey dash each nutmeg and cinnamon into 1 cup nonfat plain yogurt; top with 2 Tbsp raisins* 2 Tbsp chopped pecans12.
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