People asked me how to design a nice logo. So in this article I’ll describe the process in detail. Let me be frank! Most small business logos are terrible! Why? Because most people don’t follow a tried and true method for designing great logos. Copy from the masters. You can either pay a marketing company a lot of money to do it, or you can make your own logo.
Continue reading Make your Own Logo
Monthly Archives: January 2010
How to Detect a Liar
You asked how to avoid being lied to. I think this is a common question because there are many television shows based around telling if someone is lying. I’ve been studying, how to detect a liar, for many years and in this article I’ll briefly go through the process with you.
I’ll Show you How to Detect a Liar Based on
- National Psychology based Studies
- Hypnotherapy Discoveries
- Public Law Enforcement Training Materials
- Countless Books
I’m not a Nutritionist, but I Lost 35 lbs in 2 Months, The Healthy Way
[youtube]http://www.youtube.com/watch?v=4K3WiHFiQ5E[/youtube]I got on the scale on October 20th and was shocked to see that I weighed almost 250 lbs. I weighed 248 lbs to be exact and I decided I was ready to lose weight now.
All the diet books I read were either too vague or proposed I go on a diet that was either very expensive, time consuming, or disgusting. I had lost weight in the past, but I knew I had done it in unhealthy ways. I decided to look at how my diet in college differed from my current diet first off.
Continue reading I’m not a Nutritionist, but I Lost 35 lbs in 2 Months, The Healthy Way
The Diet Nutritional Plan: How Many Calories Does Your Body Need?
[youtube]http://www.youtube.com/watch?v=9VXMXxyWXps[/youtube]Now you are going to find out exactly how many calories your body needs. First off you are going to want to know what size frame you have. Take your arm and project it away from you and then bend your palm towards your body. There are to bones that lay above your elbow, toward your bicep, that will protrude the most. Measure roughly the distance between the tips of those two bones. Using the chart below, you’ll see what type of frame you have.
Continue reading The Diet Nutritional Plan: How Many Calories Does Your Body Need?
Diet Nutritional Plan: The Good, The Bad and The Sodium, Cholesterol, Fat Blob
[youtube]http://www.youtube.com/watch?v=xLXUCXahg4o[/youtube]I read just about every diet and nutrition book available and all I got was this list:
The Bad Things in Your Diet
- Fat
- Saturated Fat
- Trans Fats
- Cholesterol
- Sodium
- Carbohydrates
- Sugars
Continue reading Diet Nutritional Plan: The Good, The Bad and The Sodium, Cholesterol, Fat Blob
Diet Nutritional Plan All the Food you Should Eat
Ok, I’m now ready to list out 100 different types of food that you should plan your diet around. Most diets fail because people feel to limited in what they can eat. In a later article I create an exact week long diet plan for you, but it’s good for you to see this list ahead of time. Everything is listed in order based off of how much of the good qualities of food are represented versus eliminating the bad qualities.
Continue reading Diet Nutritional Plan All the Food you Should Eat
The Diet Nutritional Plan Week of Healthy Food
The problem with most diets is that they don’t give you an exact plan. I’m changing that right now. Here I’ll list out an exact week long healthy meal plan. The average day will provide the following nutrients, calories, etc.
- Daily Calorie Intake – 1,505 cals
- Daily Sodium Intake – 1,787 mg
- Daily Sugar Intake – 83 grams
- Daily Cholesterol Intake – 21 mg
- Daily Saturated Fat Intake – 3 grams
- Daily Fiber Intake – 62 grams
Continue reading The Diet Nutritional Plan Week of Healthy Food
The Diet Nutritional Plan: How to Roast Vegetables Like a Pro
If you know how to roast vegetables, you’ll be able to make them taste as if they have been fried. I’ll jump right to it. Here are the simple steps:
1. Pick your vegetable. It should be solid ex: Asparagus, Beans, Brussels Sprouts, Peppers, Onions, Root Vegetables, Squash, etc.
2. Cut the vegetables into uniform pieces, that are some what thick.
3. Preheat the oven at 400 degrees.
4. Spray a pan lightly with PAM spray.
5. Lay the vegetables on the pan, in a single layer.
6. Roast the vegetables for 10 minutes.
7. Flip the vegetables and put back on a single layer.
8. Cook the vegetables for an additional 10 minutes, til brown.
Continue reading The Diet Nutritional Plan: How to Roast Vegetables Like a Pro
Roasted Broccoli with Garlic
| Diet Nutritional Stats Roasted Broccoli with Garlic | |
| Serving Size 179 g | |
| Amount Per Serving | |
| Calories 78 | Calories from Fat 23 |
| % Daily Value | |
| Total Fat 2.5g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 58mg | 2% |
| Total Carbohydrates 12.2g | 4% |
| Dietary Fiber 4.6g | 18% |
| Sugars 3.0g | |
| Protein 5.1g | |
| Vitamin A 22% Vitamin C 262% Iron 7% Calcium 9% |
- 8 Cups broccoli
- 1/2 Tbs Olive Oil
- PAM Spray
- 2 garlic cloves, minced
- Large pinch of dried red pepper
Preheat oven to 450°F. Put broccoli on a baking sheet, sprayed with a bit of PAM cooking spray. Roast 15 minutes. Stir 1/2 tablespoon oil, garlic, and red pepper in small bowl. Drizzle garlic mixture over broccoli; toss to coat. Roast broccoli about 5 minutes longer. Season with pepper.
Broccoli Rabe with Bulgur and Walnuts
| Diet Nutritional Stats Broccoli Rabe with Bulgur and Walnuts | |
| Serving Size 399 g | |
| Amount Per Serving | |
| Calories 259 | Calories from Fat 76 |
| % Daily Value | |
| Total Fat 8.5g | 13% |
| Saturated Fat 0.8g | 4% |
| Cholesterol 0mg | 0% |
| Sodium 54mg | 2% |
| Total Carbohydrates 38.5g | 13% |
| Dietary Fiber 7.0g | 28% |
| Sugars 0.0g | |
| Protein 10.9g | |
| Vitamin A 147% Vitamin C 170% Iron 24% Calcium 23% |
- 1 cup medium-grind bulgur
- 2 1/2 cups boiling water
- 1 1/2 pounds broccoli rabe; with the last 1 inch of stem removed
- PAM Spray
- 2/3 cup shallots, minced
- 1/4 cup finely chopped walnuts
- 2 tablespoons fresh lemon juice
Place bulgur in medium bowl; pour 2 1/2 cups boiling water over. Stir once and let sit for about 20 minutes. Pour bulgur into fine strainer set over bowl. Reserve soaking liquid.
Cook broccoli rabe in boiling salted water for 2 minutes. Using tongs, transfer to bowl of ice water and cool. Drain; cut into 1-inch pieces and set aside.
Heat PAM spray in large skillet over medium-high heat. Add shallots; sauté about 2 minutes. Add walnuts; sauté about 2 minutes. Add broccoli rabe and bulgur; sprinkle with pepper. Cook, stirring constantly for about 3 minutes. If dry, add reserved bulgur soaking liquid by tablespoonfuls. Stir in lemon juice; season with pepper.
Steamed Broccoli with Garlic, and Lemon
| Diet Nutritional Stats Steamed Broccoli with Garlic & Lemon | |
| Serving Size 91.1 g | |
| Amount Per Serving | |
| Calories 60 | Calories from Fat 33 |
| % Daily Value | |
| Total Fat 3.7g | 6% |
| Saturated Fat 0.5g | 3% |
| Cholesterol 0mg | 0% |
| Sodium 28mg | 1% |
| Total Carbohydrates 6.1g | 2% |
| Dietary Fiber 2.2g | 9% |
| Sugars 1.5g | |
| Protein 2.5g | |
| Vitamin A 11% Vitamin C 128% Iron 4% Calcium 4% |
- 1 small bunch broccoli (about 3/4 pound)
- 1 garlic clove
- 1 1/2 tablespoons olive oil
- 1 1/2 teaspoons fresh lemon juice
Discard tough part of broccoli stem. Peel remaining stem and cut crosswise into 1/2-inch-thick pieces. Cut broccoli into 2-inch florets. In a steamer set over boiling water steam broccoli, covered, for 4 to 5 minutes.
While broccoli is steaming, finely chop garlic and in a small skillet combine with (oil or PAM Spray), lemon juice, and pepper to taste. Heat garlic mixture over moderate heat until garlic just starts to brown. In a bowl toss broccoli with garlic mixture.
Roasted Cauliflower with Barbecue Sauce
| Diet Nutritional Stats Roasted Cauliflower with Barbecue Sauce | |
| Serving Size 226 g | |
| Amount Per Serving | |
| Calories 88 | Calories from Fat 76 |
| % Daily Value | |
| Total Fat .6g | 1% |
| Saturated Fat 0.1g | 1% |
| Cholesterol 0mg | 0% |
| Sodium 384mg | 16% |
| Total Carbohydrates 19.6g | 7% |
| Dietary Fiber 5.3g | 21% |
| Sugars 12.3g | |
| Protein 4.7g | |
| Vitamin A 4% Vitamin C 160% Iron 12% Calcium 6% |
- 1 tablespoon cumin
- 8 cups of cauliflower, cored, cut into 1-inch florets
- PAM cooking spray
- 1/2 tsp minced peeled fresh ginger
- 1/2 garlic clove, minced
- 5 tbl low sodium ketchup
- 1/2 tbl soy sauce
- 1 tablespoons sugar
Preheat oven to 400°F. Spray cauliflower with PAM Spray. Transfer to baking sheet. Roast until very tender, stirring occasionally, about 45 minutes.
Spray a small saucepan over medium-low heat, with PAM spray. Add ginger and garlic; sauté about 3 minutes. Add ketchup, soy sauce, sugar, and cumin. Bring to boil, whisking to blend. Reduce heat to very low; simmer barbecue sauce 1 minute to blend flavors, whisking constantly.
Remove cauliflower from oven; transfer to large bowl. Toss with barbecue sauce; season to taste with pepper.
Cauliflower, Dried Cherries, and Capers
| Diet Nutritional Stats Cauliflower, Dried Cherries and Capers | |
| Serving Size 773 g | |
| Amount Per Serving | |
| Calories 189 | Calories from Fat 15 |
| % Daily Value | |
| Total Fat 1.7g | 3% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 861mg | 36% |
| Total Carbohydrates 37.1g | 12% |
| Dietary Fiber 19.0g | 76% |
| Sugars 13.2g | |
| Protein 17.6g | |
| Vitamin A 480% Vitamin C 507% Iron 53% Calcium 38% |
- 5 cups small cauliflower florets
- PAM cooking spray
- 1 9-ounce package fresh spinach leaves
- 1 large shallot, finely chopped, divided
- 1/4 teaspoon ground cinnamon
- 6 large sage leaves, minced
- 3 tablespoons dried tart cherries
- 2 tablespoons drained capers
Cook cauliflower florets in large pot of boiling salted water until tender, about 6 minutes. Drain and transfer cauliflower to bowl. Heat PAM sprayed pot over medium-high heat. Add spinach and toss until just wilted, about 3 minutes. Transfer spinach to sieve set over large bowl and drain well. Reserve pot.
Respray pot with PAM spray. Add half of shallot; saute 1 minute. Sprinkle cauliflower with cinnamon, salt, and pepper. Add to pot and toss to coat. Add spinach and toss until heated through, about 3 minutes.
Grilled Eggplant with Caponata Salsa
| Diet Nutritional Stats Grilled Eggplant with Caponata Salsa | |
| Serving Size 239 g | |
| Amount Per Serving | |
| Calories 61 | Calories from Fat 6 |
| % Daily Value | |
| Total Fat .7g | 1% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 79mg | 3% |
| Total Carbohydrates 13.4g | 4% |
| Dietary Fiber 6.3g | 25% |
| Sugars 5.9g | |
| Protein 2.5g | |
| Vitamin A 19% Vitamin C 27% Iron 9% Calcium 6% |
- 12-ounce container grape or cherry tomatoes, quartered lengthwise
- 2 celery stalks, finely diced
- 1/2 cup chopped Vidalia
- 2 tablespoons coarsely chopped fresh oregano plus sprigs for garnish
- 1 tablespoon drained capers, rinsed
- 1 garlic clove, minced
- Pinch of dried crushed red pepper
- 3 tablespoons red wine vinegar
- 1 large eggplant (1 1/2 to 1 3/4 pounds), trimmed
Mix tomatoes, celery, onion, chopped oregano, capers, garlic, red wine vinegar and crushed red pepper in medium bowl. Season caponata to taste with pepper.
Turn oven on medium-high heat. Cut eggplant into cubes about 1 inch thick. Spray eggplant with PAM spray; sprinkle with pepper. Grill eggplant until very tender when pierced with knife, about 8 minutes.
Mix grilled eggplant with caponata, garnish with oregano.
Eggplant Cannelloni
| Diet Nutritional Stats Eggplant Cannelloni | |
| Serving Size 238 g | |
| Amount Per Serving | |
| Calories 132 | Calories from Fat 23 |
| % Daily Value | |
| Total Fat 6.1g | 9% |
| Saturated Fat 1.9g | 9% |
| Cholesterol 9mg | 3% |
| Sodium 464mg | 19% |
| Total Carbohydrates 16.2g | 5% |
| Dietary Fiber 2.2g | 9% |
| Sugars 10.2g | |
| Protein 5.3g | |
| Vitamin A 107% Vitamin C 517% Iron 7% Calcium 10% |
- 1 tablespoon olive oil
- 4 large shallots, sliced
- 4 cloves garlic
- 2 jars (12 ounces each) roasted red peppers, drained
- 1/2 cup orange juice
- 2 medium eggplants, cut lengthwise into 1/2-inch slices
- PAM cooking spray
- 4 ounces ricotta, fat free
- 1 teaspoon capers, chopped
- 2 tablespoons chopped fresh parsley
Heat oil in a medium skillet over medium heat. Cook shallots and garlic until soft, about 1 minute. Reduce heat. Cook until golden, 3 to 5 minutes. Add peppers and juice; bring to a boil. Lower heat; simmer until peppers are soft, about 5 minutes. Cool. Puree in a blender. Pour into a 9″ x 13″ baking dish. Coat eggplants with cooking spray and broil on a baking sheet until golden on both sides, about 15 minutes. Heat oven to 400°F.
Mash cheese, capers and 1 tablespoon of the parsley in a bowl. Place 1 tablespoon of filling at the end of each eggplant slice; roll up. Lay seam side down in dish. Bake 10 to 15 minutes. Top with remaining 1 tablespoon parsley.
Ratatouille
| Diet Nutritional Stats Ratatouille | |
| Serving Size 349 g | |
| Amount Per Serving | |
| Calories 89 | Calories from Fat 8 |
| % Daily Value | |
| Total Fat .9g | 1% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 600mg | 25% |
| Total Carbohydrates 19.1g | 6% |
| Dietary Fiber 6.2g | 25% |
| Sugars 10.2g | |
| Protein 3.6g | |
| Vitamin A 64% Vitamin C 183% Iron 7% Calcium 5% |
- 1/2 pound eggplant
- 1/2 pound zucchini, trimmed
- 1 teaspoon salt
- PAM spray
- 1 8-ounce onion, thinly sliced (about 2 cups)
- 2 green bell peppers, thinly sliced into strips
- 2 garlic cloves, pressed
- 1 pound firm but ripe tomatoes, peeled, seeded, cut into 3/8- to 1/4-inch-thick strips
- 3 tablespoons minced fresh parsley
Peel eggplant; cut lengthwise into 1/4-inch-thick slices, then cut into 3-inch-long, 1-inch-wide strips. Cut zucchini into same size strips. Place vegetables in large bowl
Heat large skillet over medium-high heat, sprayed with PAM spray. Working in batches, add eggplant and zucchini to skillet; sauté until light golden, about 1 minute per side. Transfer to plate; reserve.
Spray skillet with PAM spray; heat over medium heat. Add onion and peppers; sauté until just tender, 10 to 12 minutes. Stir in garlic. Season with pepper.
Place tomato strips atop onion-pepper mixture in skillet. Sprinkle with salt and pepper. Cover skillet; cook over low heat until tomatoes begin to juice, about 5 minutes. Uncover; baste vegetables in skillet with juices. Boil 2 to 3 minutes.
Transfer 1/3 of onion-pepper-tomato mixture to 2 1/2-quart pot; sprinkle with 1 tablespoon parsley. Top with half of eggplant and half of zucchini, then remaining onion-pepper-tomato mixture; sprinkle with 1 tablespoon parsley. Layer remaining eggplant and zucchini over; sprinkle with 1 tablespoon parsley. Cover; simmer over low heat 10 minutes. Uncover; tilt pot and baste with accumulated juices. Increase heat to medium; simmer uncovered, basting several times with pan juices until only 2 to 3 tablespoons juices remain in pot, watching closely to avoid scorching, 10 to 15 minutes longer. Season with salt and pepper.
Greens, Onions, Tomatoes and Beans
| Diet Nutritional Stats Greens and Beans | |
| Serving Size 227 g | |
| Amount Per Serving | |
| Calories 252 | Calories from Fat 40 |
| % Daily Value | |
| Total Fat 4.5g | 7% |
| Saturated Fat 0.7g | 3% |
| Cholesterol 0mg | 0% |
| Sodium 194mg | 8% |
| Total Carbohydrates 39.8g | 13% |
| Dietary Fiber 15.7g | 63% |
| Sugars 3.8g | |
| Protein 15.7g | |
| Vitamin A 116% Vitamin C 83% Iron 30% Calcium 15% |
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 garlic cloves, chopped
- 1 14 1/2-ounce can diced tomatoes in juice
- 1 1/2 teaspoons smoked paprika
- 1 141/2-ounce can vegetable broth
- 8 cups coarsely chopped assorted greens (such as kale, mustard greens, and collard greens; about 8 ounces)
- 1 15-ounce can cannellini (white kidney beans), drained
Heat oil in heavy large pot over mediumhigh heat. Add onion and sauté until soft and beginning to brown, about 6 minutes. Add garlic; stir 1 minute. Add tomatoes with juice and paprika; stir 1 minute. Add broth and greens; bring to boil, stirring often. Reduce heat to medium-low, cover, and simmer until greens are wilted and tender, stirring occasionally, about 15 minutes. Stir in beans and simmer 1 minute to heat through
Turkey, Green Bean, Corn, and Quinoa Salad
| Diet Nutritional Stats Turkey, Green Bean, Corn and Quinoa | |
| Serving Size 184 g | |
| Amount Per Serving | |
| Calories 220 | Calories from Fat 81 |
| % Daily Value | |
| Total Fat 9.0g | 14% |
| Saturated Fat 1.3g | 6% |
| Cholesterol 16mg | 5% |
| Sodium 601mg | 25% |
| Total Carbohydrates 25.8g | 9% |
| Dietary Fiber 4.8g | 19% |
| Sugars 4.0g | |
| Protein 11.4g | |
| Vitamin A 13% Vitamin C 28% Iron 14% Calcium 4% |
- 1/2 cup Quinoa
- 3 tablespoons extra-virgin olive oil, divided
- 8 ounces Turkey Breast Meat
- 12 ounces green beans, trimmed, cut into 1 1/2-inch pieces
- 2 cups fresh yellow corn kernels (cut from 2 to 3 ears of corn)
- 3 green onions, thinly sliced (about 3/4 cup)
- 1 tablespoon minced fresh marjoram
- 1/2 teaspoon coarse kosher salt
- 2 tablespoons white wine vinegar
- 2 tablespoons minced shallot
- 1 teaspoon Dijon mustard
Cook quinoa in medium saucepan of boiling salted water until just tender, 20 to 25 minutes. Drain; cool.
Meanwhile, heat 1 tablespoon oil in heavy medium skillet over medium-high heat. Sprinkle turkey with salt and pepper. Add turkey to skillet; cook until golden brown and cooked through, about 8 minutes per side. Cool, then cut into 1/2- to 3/4-inch cubes. Cook green beans in large saucepan of boiling salted water until crisp-tender, about 4 minutes. Drain. Rinse under cold water to cool; drain. Transfer beans to kitchen towel; pat dry.
Mix quinoa, turkey, and green beans in large bowl; add corn and green onions.
Combine remaining 2 tablespoons oil, marjoram, and 1/2 teaspoon coarse salt in small bowl. Press with back of spoon to release flavor. Whisk in vinegar, shallot, and mustard. Pour over salad in bowl; toss to coat. Season to taste with salt and pepper.
Lemon Roasted Green Beans with Almonds
| Diet Nutritional Stats Lemon Roasted Green Beans and Almonds | |
| Serving Size 266 g | |
| Amount Per Serving | |
| Calories 119 | Calories from Fat 30 |
| % Daily Value | |
| Total Fat 3.3g | 5% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 16mg | 1% |
| Total Carbohydrates 21.1g | 7% |
| Dietary Fiber 9.4g | 37% |
| Sugars 4.7g | |
| Protein 5.8g | |
| Vitamin A 33% Vitamin C 70% Iron 19% Calcium 12% |
- Nonstick vegetable oil spray (PAM)
- 2 pounds green beans, trimmed
- 1 onion, peeled, chopped
- 2 Tbs marjoram
- Coarse kosher salt
- 1 tablespoon fresh lemon juice
- 1 teaspoon (packed) finely grated lemon peel
- 1/4 cup coarsely chopped roasted almonds
Preheat oven to 450°F. Spray 2 large rimmed baking sheets with nonstick spray (PAM). Combine green beans, onions, and marjoram in large bowl. Sprinkle with coarse kosher salt and pepper. Toss.
Roast vegetables 20 minutes. To properly roast almonds, set the oven to 350 F and cook them on a pan without any oil for 12 minutes.
Transfer vegetables to bowl. Add lemon juice, grated lemon peel, and half of chopped almonds. Toss to coat; season with salt and pepper. Sprinkle with remaining almonds.
Review: Fabulous! This cooking technique infuses the green beans with a caramelized smokey flavor. Just a great healthy way to put green beans in your diet and love it.
Green Bean Salad with Radishes
| Diet Nutritional Stats Green Bean Salad with Radishes | |
| Serving Size 122 g | |
| Amount Per Serving | |
| Calories 38 | Calories from Fat 2 |
| % Daily Value | |
| Total Fat .2g | 0% |
| Saturated Fat 0.0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 38mg | 2% |
| Total Carbohydrates 8.4g | 3% |
| Dietary Fiber 4.0g | 16% |
| Sugars 1.7g | |
| Protein 2.2g | |
| Vitamin A 16% Vitamin C 33% Iron 7% Calcium 5% |
- 1 1/2 pounds green beans, trimmed
- 8 radishes, sliced paper-thin
- 3 tablespoons aged Sherry
- 1 tablespoon Dijon mustard
- 1 tablespoon minced fresh chives
Cook beans in large pot of boiling salted water until crisp-tender, 4 to 5 minutes. Drain well; cool. Toss beans, radishes, in large bowl. Whisk Sherry, mustard, and chives in small bowl. Gradually whisk in oil. Season dressing to taste with salt and pepper. Toss salad with enough dressing to coat. Using vegetable peeler, shave ricotta salata in thin strips over salad.