Summarize the following:
Every tissue in your body is comprised of cellular proteins, and these are broken down and depleted when your body undergoes the strain of exercise. Replenish lost proteins and provide your body with enough to generate new muscular growth by consuming lean meats, eggs, nuts or dairy with every meal. Protein is the cornerstone of every bodybuilder’s diet.  Grilled, skinless chicken breasts, eggs cooked in olive oil instead of butter, almonds and skim milk are all excellent low-cost, high-protein choices. Athletes and those seeking to build muscle mass require much more daily protein than the average person. A good general rule is to ingest at least half a gram of protein for every pound of your body weight per day (if you weigh 200 lbs, that’s 100 g of protein). Try adding basic supplements to your diet to ensure that you’re meeting your nutrition requirements. It can be difficult to get as much protein and other nutrients as you need every day from regular food. This is where supplements come in. A protein shake or bar can quickly net you 30 or 40 g of pure protein without the need to painstakingly prepare a meal.  These supplements are available at any time and are a good way to stave off hunger cravings. They can even be used to replace meals if you’re in a hurry.  For most people, a high-quality whey protein supplement (and possibly some creatine, if you’re serious about packing on size) will be enough to supplement a standard diet. Protein supplements are especially important for vegans and vegetarians seeking to build muscle mass, as the foods richest in protein are usually forbidden from these diets. Vegetarian and vegan proteins are derived from natural plant sources and function identically in the body.  While they are convenient, protein shakes, energy bars and other supplements should never take the place of fresh, whole food on a day-to-day basis. They are just that: supplements. You always heard this as a child, and it’s still good advice now. Brightly-colored vegetables are full of antioxidants and other nutrients like iron, potassium, dietary fiber and vitamins. These should find a steady place in your diet. Generally speaking, vegetables that are green, leafy, or come in especially bright or dark colors contain the highest concentrations of beneficial nutrients. This makes produce like broccoli, kale, spinach and sweet potatoes perfect for building a healthy body. Fats and carbohydrates are calorie-dense food types, meaning they provide immediate and lasting energy to the body. While most people arguably rely too much on the availability and culinary appeal of these foods, they are indispensable for active individuals. The majority of your carbohydrates should come from “clean” sources, such as whole grains, fruits and vegetables (as opposed to enriched grains, starchy pastas, processed sugar, etc.), while for fats you should mostly stick to the mono- and polyunsaturated variety, which includes offerings like avocados, almonds, and olive oil.  Carbohydrates are essential for fueling strenuous activity, but can also easily cause unwanted fat production if you go overboard with them. Your recommended carb intake depends on a variety of factors (including age, weight, height, and activity level). Try an online calculator to determine how many grams of carbohydrates you should eat daily.  Mono- and polyunsaturated fats contain compounds that target free-radicals in the body’s cells, reversing oxidation damage and keeping you looking and feeling healthy. This is a no-brainer, but everyone sometimes needs a gentle reminder, especially with the renewed popularity of junk food items like pizza, cupcakes and mac and cheese. Save these treats for a hard-earned cheat day, or for the first meal following a grueling workout, where most of the excess calories will be used to restore the muscles’ lost energy. Building a strong body requires restraint as well as effort — it would be a shame to blow a week’s worth of sweat on a couple ill-advised food choices. Resist the urge to binge eat. If you’re hungry, make or order a balanced meal that contains at least 1/3 lean protein with a carbohydrate source and a fresh fruit or veggie. Don’t wait until you’re starving and can’t help but pull into the fast food drive-thru on your way home.

summary: Get plenty of protein. Use supplements to complete your diet. Eat green vegetables. Choose the right fats and carbohydrates. Limit your intake of unhealthy foods.


Summarize the following:
Prepare a shallow baking sheet by lining it with parchment paper.  Alternatively, you could lightly grease the pan with butter, shortening, or nonstick baking spray instead of using parchment paper. If you have a nonstick baking mat, you could use that instead of a prepared baking sheet. Stir the three ingredients together in a medium to large mixing bowl until thoroughly combined. If desired, you could replace half of the all-purpose flour with whole wheat flour. Slice the butter into 1/2-inch (1.25-cm) cubes before tossing them into the flour mixture. Blend them into the flour using a pastry blender until large, coarse crumbs form.  The crumbs should be about the size of a pea. If you do not have a pastry blender, you could cut the butter into the flour mixture by using two knives to stir and chop the butter while immersed in the flour mixture. Pour the milk in, stirring it into the dry ingredients until moistened.  Use a fork or spatula to stir. Stop as soon as the dry ingredients are moistened. Over-mixing the dough could create tough, chewy biscuits. Turn the dough onto a clean, lightly floured surface and knead several times until the dough sticks together.  Gently pat the dough into a rounded or rectangular shape. At this point, the dough should be about 3/4 inch (2 cm) thick. Fold the dough into three sections in order to create biscuits that have multiple, flaky layers. Overlap the ends over the center of the dough, creating a brochure-style fold. After folding the dough, flatten as usual to the specified thickness. Use a round, 3-inch (7.5-cm) biscuit cutter with sharp edges to cut out rounds of dough. Place the biscuits onto your prepared baking sheet, spacing them about 1 inch (2.5 cm) apart.  A cookie cutter or the mouth of a glass could be used in the absence of an actual biscuit cutter. After your first batch of biscuits has been cut out, pat the scraps together again so that you can cut out more biscuits from the remaining dough. Continue until all the dough has been used. While circular biscuits are the most traditional shape, you could cut your biscuits into any shape desired. Cutting the biscuits into squares will prevent you from having to roll out any excess dough. Alternatively, create drop biscuits by dropping rounded tablespoons of dough onto your baking sheet. This will create biscuits that are more rustic in appearance. The biscuits should be a light, golden brown when done. Note that if you opted to form drop biscuits instead of cut biscuits, the peaks of dough will be slightly darker and crispy when the biscuits are done. The biscuits can be served immediately, or you can let them cool slightly on a wire rack for a few minutes first. Use oven mitts or a thick dish towel when removing the biscuits from the oven.
summary: Preheat the oven to 425 degrees Fahrenheit (218 degrees Celsius). Combine the flour, baking powder, and salt. Cut and put in the butter. Add the milk. Knead the dough. Cut out biscuits. Bake the biscuits for 15 to 18 minutes. Serve warm.