Brown rice

Brown rice is a healthy carbohydrate that should be a part of our lunches. The exact measure is ½ cup of cooked rice. This rice is rich in fiber, vitamins B1, B2, B3, and D, as well as minerals such as iron, magnesium, calcium, and potassium that get lost in the grinding process in which white rice is posed to. This makes it a great ally not only when we want to lose weight, but also to get all the vitamins and minerals that our body needs to work properly.

Preparation:

1 cup of brown rice
2 ¼ cups of water
Chopped onion
1 tbsp of grape oil or olive oil
Salt and pepper to taste

In a pan, add the oil and stir fry the onion, then add the water and the previously washed and drained rice. Add salt & pepper and let it come to a boil, and then reduce the fire to a minimum for 45 minutes (covered). Take a look and if it looks still hard, add a little more water, and follow this process until it looks soft and spongy.

Some people put it in a pressure pot which softens it and they let it rest for a while before cooking it.

Homemade peanut butter

Homemade peanut butter:

This is an excellent option for your snacks! A spoonful contains 90 calories approximately. Remember to only eat one tablespoon a day along with some fruit or a good carb (for example, wheat bread).

2 cups of peanuts (NO added salt)
1 blender
1 oven

Preparation:

Place the peanuts in the oven for 15 minutes at a 325 degrees temperature. Once baked, let them rest for 5 minutes and blend them until they have the desired consistency, around 5 minutes. Place the mixture in a glass container and to the fridge.

Nuts

Half of their content is healthy fats that help reduce the bad cholesterol levels and increase the good cholesterol levels. They are called healthy fats, because they are unsaturated (mono and polyunsaturated), oleic and linoleic fatty acids, such as omega -3. These fats control the triglycerides and cholesterol levels in the body, which makes them a cardio protector food. It is said that a handful of nuts on a regular basis reduces the cardiovascular risk.

On the other hand, they are high in antioxidants (vitamins E, and C) which are very important to fight against free radicals, substances that are responsible for some degenerative illnesses and of aging.

Also, they are high in minerals such as: phosphate, potassium, calcium, iron, and trace elements such as: zinc and selenium.
As you see, nuts are excellent to include in our every day diet and our shopping lists because its benefits and properties will also help us lose weight.

Breakfast: Flattening Juice

Start your morning with this belly flattening juice! It's my favorite!
1 cucumber
3 celery stalks
1 lemon
1 cup of coconut water

Blend all the ingredients and enjoy!