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They're a much, much less processed form of soy than what's found in many packaged foods. A mere 1/2 cup of the legumes also provides 8 grams of high-quality plant protein to help show your muscles some love. If you want to avoid genetically modified soy, opt for organic edamame. Sneak more In, when a snack attack strikes, try preparing edamame according to package directions, then squirt on some fresh lemon juice and season with smoked salt. You can also swap out chickpeas for edamame when making hummus. Refried beans, fiber count: 7 Grams Per 1/2 Cup. When made with just mashed-up pinto beans, refried beans are a stealthy way to add more fiber to your meal plan.

Regardless, black beans are wallpaper another "musical fruit" you should be eating more of—if not for their linux payload of fiber, then for the same disease-fighting anthocyanin antioxidants found in dark berries like blueberries. When purchasing canned beans, look for brands such as Eden Organic that pack them in bpa-free cans. Bpa is a hazardous chemical associated with fat gain and coronary woes. Sneak more In, soups, chili, tacos, and salads are easy ways to take in more of these dark delights. Try making a chili using black beans and then stuffing it into a baked sweet potato. Surprise—you can even sneak black beans into better-for-you brownie recipes. Simply place a 14-ounce can of black beans including its juices into a blender or food processor and puree. Then add the mash directly to your brownie mix, replacing about 75 percent of the fat a recipe or premade mix advises. Edamame, frozen And Shelled, fiber count: 8 Grams Per 1/2 Cup. Edamame are green soybeans picked before fully ripened with a brilliant nutty flavor and crisp texture. You can find them in the freezer section of most grocery stores.

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For an addictive, crunchy, fiber-packed snack, pat a 14-ounce can of chickpeas dry with a clean paper towel. Remove any loose skins. Place in a bowl and toss with 1 tablespoon oil. Add 1 teaspoon cumin, 1/2 teaspoon dried thyme and 1/4 teaspoon salt, then toss to coat the chickpeas with the spice mixture. Spread the chickpeas out on a rimmed baking sheet and bake at 400 degrees Fahrenheit until crisp and golden—about 40 minutes—stirring at least twice for even toasting. Let them cool twist to room temperature (they will crisp up further) and store them in airtight container for up to three days. Black beans, fiber count:.5 Grams Per 1/2 Cup, canned. Beans, beans, they're good for your heart, the more you eat the more you well, you know how this amusing schoolyard rhyme ends.

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You'll also reap the rewards of plenty of plant protein and folate, a b vitamin shown to help in the fight against hypertension.4 like lentils, yellow or green split peas have the advantage of a quicker cooking time than dry beans without the need for. Sneak more In, the best way to work split peas into your diet is in soups and stews. Ham and split pea soup is a classic and is brimming with muscle-friendly protein. Also try making hummus using cooked yellow split peas. Simply make a puree of the peas and tahini, garlic, lemon juice, smoked paprika, and salt. Chickpeas, fiber count: essay 11 Grams Per 1 Cup, canned. Also called garbanzo beans, chickpeas have a slightly nutty flavor and a nutritional resumé that puts many other foods to shame. This includes laudable amounts of fiber, plant protein, iron, and vitamin B6, the latter of which is necessary for a healthy nervous system. Sneak more In, it's easy to toss a handful of canned chickpeas onto your salads or to whip up your own hummus.

Kidney beans, fiber count: 14 Grams Per 1 Cup, canned. Though bodybuilders notoriously shun beans in favor of meat, think of kidney and other beans as the mvp of your pantry: They're inexpensive, convenient, overloaded with fiber and other vital nutrients, and are extremely versatile in the kitchen. A study published in the journal of the American College of Nutrition found that people who ate beans regularly were 23 percent less likely to have a large waistline compared to people who avoided beans.3. Sneak more In, kidney beans are an ideal way to bolster fiber numbers in your next batch of chili. Also mix them with other beans, chopped veggies, and a dressing for a quick salad that's overloaded with nutritional benefits. Split peas, fiber count: 13 Grams Per 1/4-Cup, Dry. While split peas aren't often on our grocery lists, they should be if you want to start roughing.

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We've put together a list of whole-food grub that'll surely help you become one of the few who are actually nailing their daily fiber". Let's go through them aisle-by-aisle in the supermarket. Lentils, fiber count: 15 Grams Per 1/4 Cup, Dry. If bakery you want a surefire way to make sure you're meeting your fiber needs, work more of the humble lentil into your dietary repertoire. Your muscles will also appreciate an impressive 13 student grams of plant-based protein in each serving. Another perk is that inexpensive dry lentils take only about 30 minutes to cook in a pot of simmering water, which is much quicker than dried beans.

Green or brown lentils are higher in fiber than red (pink) ones. Sneak more In, cook up a bunch of lentils and use them in soups, chili, and salads. You can quickly whip up a fiber-packed lunch for the work day by tossing together lentils with halved cherry tomatoes, diced bell pepper, baby spinach, feta cheese, and dressing. Lentils are also a good ingredient to use in veggie burgers when you want to give beef the night off. Also serve them as a side to salmon.

Most fitness fanatics prioritize protein on their daily menu, with good reason. To build muscle like a pro, protein should be tops on your list. But while other nutrients play important roles, fiber is often an afterthought. And that could be a big mistake. In fact, chances are you're not getting enough fiber.


Research suggests that more than 90 percent of Americans aren't meeting their daily fiber requirement, which is 25 grams a day for women and 38 grams a day for men.1 That's bad news for your physique transformation, not to mention overall health. Beyond helping to keep you more regular than Norm from "Cheers a high-fiber diet can aid in fat loss, improve digestive health, better your cholesterol numbers, and slash the risk of certain types of cancer. So it should be no big surprise that a 2014 American journal of Clinical Nutrition study found that people with a higher fiber intake had a longer lifespan than those with a lower intake.2 Plus, if you're eating a high-fiber diet, there's a good chance. When it comes to keeping you as lean as a racehorse, fiber exerts a powerful one-two punch on your pudge. First, fiber waylays hunger, so it helps prevent you from overeating those tempting cookies in the office break room. A diet with adequate amounts of grit also improves blood sugar control, which can go a long way in reducing fat storage. But there's no need to choke down Metamucil to get your fill of fiber.

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You can copy and paste random keys from here. Depending on the subdirectory where you want your blog to live, the rename the wordpress/ directory to something else. For evernote example, if you want your blog to reside at m/blog, then do as follows. Sudo mv wordpress/ blog/. Allow your user to access the blog directory. Sudo chown -r ubuntu:ubuntu blog. Now test our your installation by going to m/blog/ you should see the wordpress landing page.

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D/apache2 restart, we need to run php with mysql. Sudo apt-get statement install php5-mysql. Install the php module for mysql. Sudo apt-get install libapache2-mod-auth-mysql. Download and install wordpress. Sudo apt-get install unzip wget cd /var/www/ sudo unzip /home/ubuntu/latest. Zip, copy the wordpress sample config file. Cd wordpress/ sudo cp p p, open up the p file and replace the secret keys in the file with randomly generated ones.

install apache. Sudo apt-get install apache2. Now, go to your public ip address (m in your browser. You should see the apache welcome page. This means that your web server is running. Sudo apt-get install php5 sudo apt-get install libapache2-mod-php5, restart apache.

This way, i know that any breakage is my own fault — makes it much easier to fix! From the paper aws control panel, launch a new instance. I chose ubuntu server.04. In your security group, allow access via ports 22, 80, and 443. Ssh onto the server. Sudo apt-get update sudo apt-get upgrade, install mysql-server (for the database). Change the root password to something secure when it prompts you.

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Content marketing is the key to seo, so if you have a new startup (or established business) it's a good idea to create a blog and publish fresh content regularly. Wordpress is a good choice because it has a huge theme and plugin ecosystem, and it's very user-friendly. (Non-technical people can use it comfortably.). The downside to wordpress is that it's written in php, and you will have to get into the php code at some point. The other downside is that it's a bit tricky to get it configured properly if you're trying running it on a subdirectory of your beauty main domain behind a reverse proxy. At first, i tried using a premade lamp/wordpress image from Bitnami, but it had a fair amount of magic under the hood that was giving me trouble. So i decided to start over from scratch.


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