Everyone's needs are different, which is why the National Academy of
Sciences recommends a range of 10% to 35% of calories from protein. If you're
eating a higher-protein diet, try daily menus like this one to get the most
nutrition from your low-carb lifestyle.
Gray hair creeps up on you — sometimes literally. I was in my 30s, sporting a full beard, when I first noticed a few gray hairs appearing. Then there were more than just a few. It wasn’t long before the lumberjack image was beginning to give way to something closer to Old Father Time.
It wasn’t just the image that bothered me. It was the way I felt. Sure, gray hair is supposed to make men look distinguished. To give them gravitas. Look at Bill Clinton. Look at the baby-faced newsman Anderson Cooper,...
Low fat cereal (3/4 cup)
Orange juice fortified with calcium (6 oz.)
Vegetable soup (1 cup)
Spinach salad with:
Fresh spinach (1 cup)
One hard-boiled egg
Sliced, grilled chicken breast (3 oz.)
Shredded carrots (1/2 cup)
Sliced mushrooms (1/2 cup)
Dried cranberries (2 tablespoons)
Crumbled feta cheese (1 tablespoons)
Chopped almonds (1 tablespoons)
Low calorie dressing (2 tablespoons)
Whole grain crackers (4 to 6)
Sparkling water with lemon
Roasted Pecan Salmon [see recipe below]
Steamed asparagus with lemon (1/2 cup)
Brown rice with chopped red pepper (1/2 cup)
Mixed green salad with cherry tomatoes and light vinaigrette (1 cup w/ 2
One whole-grain roll
Iced tea (unsweetened)
One cup skim milk and 1/2 cup berries blended with ice to make a shake.
ROASTED PECAN SALMON Ingredients: 4 salmon filets (4-6 oz. each)
Salt and pepper to taste
1 tablespoon Dijon mustard
1 tablespoon honey
2 tablespoons seasoned breadcrumbs
2 tablespoons chopped pecans
1 teaspoon parsley
Wedges of fresh lemon Preparation:
1. Sprinkle salmon with salt and pepper. Place skin side down on baking
2. Combine mustard and honey, brush on top of salmon.
3. Mix topping of breadcrumbs, nuts, and parsley and sprinkle over
4. Bake at 400 degrees 10-15 minutes or until flaky. Serve with wedges of fresh
lemon. Nutritional Information per serving: 265 calories, 29 grams protein, 9
grams carbohydrate, 12 grams fat, 1.6 g saturated fat, 4.7 g monounsaturated
fat, 4.3 g polyunsaturated fat, 78 mg cholesterol, 0.4 grams fiber, 282 grams
sodium and 42% calories from fat.