“Let
food be thy medicine and medicine be thy food.� ~Hippocrates
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Eat Life has inspired me to take meal planning to a whole new level! Dr. Deborah makes it fun for athletes like me to create unique, nutritious and hearty healthy dishes that coincide with my fitness regimen. ~Zurek (Rick Party) Fitness & Nutrition coach PhyZically FIT, National Voiceover Talent BET, ABC, FOX, HBO.-Miami, Florida The EAT LIFE! Community is supporting my effort to use food as fuel and medication. I juice daily and I love to try the different concoctions and recipes that are presented. EAT LIFE! ~A. Patton-Jackson, Mississippi EAT LIFE! has taught me just that; how to see food as fuel for my life and not the object of my life. Yes, I was already on a journey to wellness and a healthy lifestyle, but the Eat Life movement provided the catalyst I needed to really delve deeply into how healthy eating transforms you in every aspect; physically, mentally, socially and most of all spiritually. I'm grateful that I've learned to live my life, as I EAT LIFE!!! ~ T. Steele, Educator- Chicago, Illinois Becoming a member of the Eat Life community has strengthened my resolve to become a better me. I have gained so much knowledge and motivation from the Eat Life community it humbles me. Making better choices for your total body wellness is what Dr. Deborah Grison has instilled in us, and I am very grateful. Its a movement, not a moment. Eat Life! ~D. Gooden, MBA-Chicago, Illinois Eat Life is nothing compared to the very genuine and well written letters to the eras in your life. I know you're a gifted writer however, the messages of "thank you" and "I welcome you" were divinely romantic. To face your challenge with the same grace, beauty, vulnerability and toughness that you've possessed for as long as I've known you, is incredibly admirable. Thank you for taking us on this journey with you. I love you for sharing. ~K. Brooks-Chicago, Illinois I just wanted to write you to let you know that I am very grateful for the day I joined your Eat Life group! I've enjoyed your posts, encouragement and pictures of the journey you have been on and are still on. It does feel like a community, I try to share and add my suggestions whenever I can. When I eat my healthy salad for lunch I always browse your page to see what you got cookin' and eatin'! ~S. Joseph-Edmonton, Alberta Canada Congratulations on your upcoming book. I don't know much about the lifestyle but I'm ready for the change. I can't wait because I'm so ready to EAT LIFE! ~Y. Singleton-Jackson, Mississippi
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I've followed your journey for the past year. I've admired your strength and endurance to stay the course. Somehow I never thought I'd be able to do what you do because I love meat! I follow your page not just to passively watch your growth and root you on from the sidelines, but to actively learn tips to enable my journey to endure for the long run. Wish me the best as I endeavor to keep it up for as long as you have. ~D. McKnight-New York, New York Thanks for your courage and sharing your journey. You look awesome. It is always good to see people overcome. And not just overcome, but grow and walk into a new place. ~C. Wofford-Washington, DC What I've learned from the EAT LIFE! Community is I don't care how much exercising you do (as people like to think). If your eating is not right - you won't be right. Getting the food intake aspect together is key. I am ready to Eat Life. ~ G. Jones, Author, Performer-McComb, Illinois I am on day 67 of my journey to lean. You have been a great inspiration to so many, and your results are absolutely amazing! Congrats!!! Although we have taken different journeys to fit, but the bottom line is....we get to impact our family and friends in such a positive way. I will not stop my journey, and I know you will continue to impact others!!! Love ya. ~V. Bell, Firefighter-West Palm Beach, Florida A year ago after turning 40, I vowed to become better educated & actively seek out nutritional approaches towards a healthier quality of life. I was introduced to Eat Life! mid-way through 2012 and found it to be a community of knowledge & testimony; support & triumphs! In that short span I have become more cognizant of my dietary deficiencies, identified potentially harmful ingredients in processed foods and their contribution to an array of illnesses after prolonged use. The community and its "avant garde" approach has maximized technology while delivering a personable sense of caring & togetherness. I have learned new & palatable ways for preparing "super foods" which I previously shunned while making friends who are fighting battles which affect all of our families. I can honestly say Eat Life! has caused me to make huge strides in eating a more healthy & balanced diet! ~T. Robinson, Finance Manager-Chicago, Illinois I was motivated and encouraged to do the things that I had thought about regarding eating healthy and exercising. Reading the various thoughts and words of encouragement from Dr. Deb and other members of the group helped me to get my plan together and to act upon the things I had only procrastinated about. This resulted in the loss of 23 pounds. I have continued on to maintain most of the weight loss by cooking healthier foods and eating healthier choices. Thank you to Dr. Deb and those members of the Eat Life! group that have shared their stories and suggestions with other members. That has made all the difference. I will be starting a Biggest Loser program on next week to continue on my journey of maintaining a healthier diet and lifestyle. ~D. Lee, Esq. (U.S. Army Judge Advocate)-Atlanta, Georgia
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I EAT PRETTY: 30 Days & Ways to EAT LIFE! Copyright Š2013 by Deborah D. Grison, Ph.D. All Rights Reserved. No part of this publication, contents or cover may be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic or mechanical, including photocopying, recording or otherwise without written permission by the publisher. Publishers and editors who would like to obtain permission to include work in an anthology should send their inquiries to Writes of Passage Publishing Group via the web address noted below. Cover Photo by: Deborah D. Grison, Ph.D. Cover Layout & Design by: John I. Jennings ssum28@gmail.com e-book Layout Desiree M. Campbell & Deborah D. Grison. PhD. Chef Elle Simone Scott, Founder of SheChef, LLC Recipe Developer & Tester ElleSimone@shechef.org www.shechef.org Back Cover Photo by: Charles A. Smith www.studioroyale.net Makeup by: Candice Davis www.facebook.com/candice.davis.752/info www.ieatpretty.org www.eatlifeonline.com @eatlifeonline www.facebook.com/groups/eatlife/ www.facebook.com/eatlife www.facebook.com/ieatpretty @deborahcollage www.deborahcollagegrison.com www.literarystylist.com ISBN: 978-0-9711378-37 Writes of Passage Publishing Group New York, NY 10031 Printed in the United States of America
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to all of us forever cheers & bon appetite ♼
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Dear EAT LIFER! Welcome to the table! I am so glad you are here and that we are all connected for the common good of moving toward optimal health. I celebrate you for the decision to be present in THIS MOMENT! It is a big one. Why? I will tell you why. You have come to a place in your life regarding your overall health and well being; a place where change is desired and or needed. Whatever brought you here, I am glad you are here. As we move ahead, a few things are worth noting. This book is NOT a COOK BOOK. Yes, it will offer recipes and tips on and for some very good dishes. However, the intent of this is to be a food guide of sorts. This book is NOT a DIET BOOK. Its purpose is to help you to learn, to love, to enjoy and to respect food. This book IS NOT a WEIGHT LOSS BOOK. Its focus is to help get you from one point to another. YOU decide on your destination. YOU navigate your food journey for you. This is how YOU learn to EAT LIFE! YOU have your life in your hands; one meal and bite at a time. As with anything, CONSISTENCY IS KEY! This book does NOT make any guarantees for weight loss success or cures for any ailments or diseases. Those are promises that NO ONE can make to you. What I can promise is this. If you make changes (all or some) your life will be fuller, richer, and more exciting. You will be healthier and with this as your focus, not weight loss, you will see and feel changes in the physical, mental, emotional and even spiritual areas of your life. It is not a race to get to healthy. After all, you did not run to where you are. You arrived where you are over time. However, we are most definitely on a charted path to health excellence. It is the journey not the destination that secures of commitment; our lessons are what keep us on the path. Our victories are our mile markers & our moments of self celebration serve as reminders to continue the MOVEMENT beyond any one MOMENT of health or weight loss success. Stay focused! It will be challenging to do away with old habits, because they do die hard. You will probably want to throw in a few towels as well as throw up your hands. That is okay! Throw them up as you push away from the table to go get more fruits and veggies. While you are at it take those same towels and wipe off the sweat you conjured while working out. Whatever you do, DO NOT GIVE UP ON YOU! I HAVEN’T AND I NEVER WILL. You are a part of my destiny and I am a part of yours. I believe in you and I am believing for you. Remember, EAT LIFE! ITS A MOVEMENT NOT A MOMENT. Love You To Health, Deborah D. Grison, Ph.D
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Contents Letter from the Author Breakfast Lunch Dinner Snacks
Juice
Final Pretty Thoughts
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Breakfast
~is the sexiest meal of the day
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Day 1 1 C Steel Cut Oatmeal 1 ½ C Almond Milk Ÿ C each Blueberries & Strawberries (or Fruit of choice) 2 Tbsp. Granola or pecans In a medium pot, add milk and oatmeal and stir until completely covered. Simmer on medium-high heat for 3-5 minutes or until the oatmeal starts to boil. Reduce heat to low and stir frequently and continue to cook for 5 min for more tender oats cook for 2-3 minutes. Remove from heat, let cook for 2-3 minutes and serve. Top with fruit, granola or pecans. Serves 1-2 Prep time: 10 min. Cook time: 5 min. *Note: oatmeal is a carb and should not be consumed daily, but choose a variety of breakfast alternatives to keep your palette excited and your body expectant.
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Day 2 1 Cup Whole Grain Cereal of choice ½ C Almond Milk 1 orange or grapefruit, peeled & segmented 1 apple cleaned & sliced ½ C Strawberries, sliced ½ C Light Yogurt of choice Serve cereal & almond milk cold in a bowl. Side with freshly sliced fruit that you may use to top the yogurt or enjoy yogurt as a side item to the easy, flavorful meal. Serves 1 Prep time: 5-10 min.
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Day 3 3 large or jumbo eggs, whites & yolks separated ¼ C Red, yellow and green pepper, small dice & mixed ¼ C white onion, small dice ¼ C tomatoes, small dice ½ C shredded Rice Vegan cheese 2 Tbsp. clarified butter or cooking spray 2-4 oz. each of Raspberries, strawberries, blueberries, cantaloupe, honeydew and mango (all melons to be seeded & sliced) in a bowl. Salt & Pepper to taste Heat butter in a non-stick skillet over low heat. Whisk egg whites until they look airy and fluffy (don’t do this step to far in advance). Season yolks gently with salt & pepper. Place your hand over the skillet, when it feels warm, the skillet is ready. Add egg whites, making sure to cover the bottom of the skillet with egg whites by shaking back & forth. Cook until set, about 1 1/2 to 2 minutes. Using a rubber scraper lift the eggs up and let the runny uncooked egg flow underneath. Fill the inside of the omelet with cheese and fold over. Remove skillet from heat and plate. Top with onions, peppers and tomatoes and serve with assorted fruit bowl. Serves 1 Prep time: 10 minutes Cook time: 5-7 minutes
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Day 4 1 C Pineapples, large dice ½ C Honeydew, large dice ½ C Cantaloupe, large dice Gluten-Free Breakfast bar of choice Serves 1 Prep time: 5-7 minutes
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Day 5Egg White Omelet 3 large or jumbo eggs, whites & yolks separated ¼ C green pepper, small dice 2 Tbsp. Jalapeno pepper, seeded & diced ¼ C white onion, small dice ¼ C tomatoes, small dice ½ C shredded Rice Vegan cheese 2 Tbsp. clarified butter or cooking spray 2-4 oz. each of Raspberries, watermelon, and blueberries (melon to be seeded & sliced) in a bowl. 1 Tbsp. parsley, chopped (optional) Salt & Pepper to taste Heat butter in a non-stick skillet over low heat. Whisk egg whites until they look airy and fluffy (don’t do this step to far in advance). Season yolks gently with salt & pepper. Place your hand over the skillet, when it feels warm, the skillet is ready. Add egg whites, making sure to cover the bottom of the skillet with egg whites by shaking back & forth. Cook until set, about 1 1/2 to 2 minutes. Using a rubber scraper lift the eggs up and let the runny uncooked egg flow underneath. Fill the inside of the omelet with cheese and peppers then fold over. Remove skillet from heat and plate. Garnish with chopped parsley. Top with onions, peppers and tomatoes and serve with assorted fruit bowl. Serves 1 Prep time: 10 minutes Cook time: 5-7 minutes
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Day 6 1 C Steel Cut Oatmeal 1 ½ C Almond Milk Ÿ C each Blueberries & Raspberries Ÿ C Yogurt covered raisins Side items: Whole apple & banana In a medium pot, add milk and oatmeal and stir until completely covered. Simmer on medium-high heat for 3-5 minutes or until the oatmeal starts to boil. Reduce heat to low and stir frequently and continue to cook for 5 minutes. For more tender oats cook for 2-3 minutes. Remove from heat, let cook for 2-3 minutes and serve. Top with fruit and yogurt-covered raisins. Serves 1-2 Prep time: 10 minutes Cook time: 5 minutes
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Day 7 Classic Egg Sandwich 1 Egg, jumbo 1 slice Pumpernickel bread, cut diagonally in half Fresh Fruit of Choice Set eggs in a single layer in a pot and cover with 1-2 inches of water. Bring the water to a full, rolling boil, and cover the saucepan. Turn off the stove, remove the pot from the burner, and let it stand, covered, for 12 minutes (set the timer). Drain the pot, and transfer the eggs to a bowl of cold water, to stop the cooking process, about 5 minutes. Crack open the eggshell gently. Slice the egg and place on bread. Side with fruit of choice. Prep time: 5 min. Cook time: 16 min. Inactive cook time: 5 min.
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Day 8 3 pineapple wedges, cut large 2 kiwi, peeled & sliced ½ C strawberries, sliced 2 Eggs, Jumbo Set eggs in a single layer in a pot and cover with 1-2 inches of water. Bring the water to a full, rolling boil, and cover the saucepan. Turn off the stove, remove the pot from the burner, and let it stand, covered, for 12 minutes (set the timer). Drain the pot, and transfer the eggs to a bowl of cold water, to stop the cooking process. Serves 1-2 Prep time: 5-7 minutes Cook time: 17 minutes
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Day 9 1 Cup Bran Cereal of choice like Special K ½ C Almond Milk 1 orange or grapefruit, peeled & segmented 1 apple cleaned & sliced 4 pineapple, sliced medium *(any fruit can be substituted for the variety listed above) ½ C Strawberries, sliced Serve cereal & almond milk cold in a bowl, topped with sliced strawberries and side with freshly sliced fruit. Serves 1 Prep time: 5-10 min.
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Day 10 2 -4 Bell Peppers (various colors) 4-6 Eggs, jumbo 4-6 Jumbo shrimp, frozen peeled & deveined 1 C vegan rice cheese, shredded ½ C onion, small diced ½ C tomatoes, seeded & diced 2 jalapeno peppers, seeded & diced 2 Tbsp. garlic, minced salt & pepper to taste Lay peppers on cutting board horizontally and cut 1-inch thick slices. You may get 2-3 slices per pepper. Remove the seeds and core from each slice. Thaw shrimp by running under cool water for 10 minutes. Once shrimp is thawed, lightly season with salt, pepper. In a large sautÊ pan with non-stick spray, on medium heat, add garlic and cook for 1-2 minutes then add shrimp. Cook shrimp until lightly brown on both sides. Remove from pan & set aside. In same pan, lay peppers in leaving space between each (no more than 4 at a time). Crack one egg into each pepper ring and lightly season with sea salt and pepper. Allow cooking for 5-7 minutes, until yolk no longer moves and pepper is firm. Remove from heat and plate. Top with cheese, peppers, onions & tomatoes. Prep time: 15 min. Cook time: 5-7 min.
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Lunch
~is the middle child of meals
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Day 11 Jalapeno Turkey Burger ½ lb. 85% lean ground turkey (* you can freeze any unused patties) ¼ C green peppers, small diced 2 tbsp. Jalapeno Peppers ¼ C white onions, small diced 1 tsp. sea salt and black pepper 1 tsp. garlic powder 4 Whole Wheat Buns Toppings: Kale, vegan rice cheese, vegan mayo In a bowl combine ground turkey, all vegetables and seasoning. Form 4 – 3 oz. patties. Grill using the Foreman Grill or oil a grill pan lightly on medium-high heat. Cook burgers for 20 minutes, turning once half way through cooking. The meat will appear white when well done. Serves 4 Prep time: 10 min. Cook: time: 20
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Day 12 Garlic Gulf Shrimp and Sautéed Kale 8 Shrimp, jumbo peeled & deveined 3 tbsp. garlic, minced 2 tbsp. Coconut oil 1 large bunch of kale, ribs removed & coarsely chopped ¼ C water Salt & pepper to taste In a large sauté pan on medium, heat coconut oil for 2 minutes. Add garlic and cook for 1 minute and then add shrimp. Cook shrimp on all sides until pink and opaque then remove from pan. Add kale & water to sauté pan, lightly season and cook for 5-7 minutes or until leaves are tender. Remove from pan, plate kale and top with garlic shrimp. Serves 2 Prep time: 10 minutes Cook time: 15 minutes
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Day 13 Sweet & Spicy Chili Salmon w/Green Beans 2- 6 oz. salmon filets 1lbs. fresh green beans 1 C cherry tomatoes Sweet & Spicy Chili Sauce: ½ C rice vinegar or white vinegar ½ C sugar ¼ C water 3 tbsp. fish sauce 2 tbsp. cooking sherry 3 cloves garlic, minced & 2 cloves garlic minced for beans 1 tbsp. chili pepper flakes 1 ½ tbsp. cornstarch dissolved in 3 tbsp. of cool water Whisk all sauce ingredients and set aside. To steam green beans: In a medium saucepot, bring ¼ C of water to a boil. Add beans, cover and steam for 8-10 minutes. Garnish with cherry tomatoes. To broil salmon: Line a baking pan with foil. Wash & dry salmon filets and place on pan, skin side down. Brush filet with melted butter and lightly season with salt & pepper. Place fish under broiler for 8-10 minutes. When fish is done it should flake easily and be opaque in color. Serves 2 Prep time: 20 min. Cook time: 40 min. 26
Day 14 Curried Spinach & Fruit Salad 1 lbs. Baby Spinach ¼ C Mandarin oranges ¼ C blueberries ¼ C strawberries, sliced Dressing: 1 C organic orange juice ½ tsp. curry powder 1 clove garlic, minced 1 tbsp. apple cider vinegar 1 tsp. sesame oil In a bowl, whisk together all dressing ingredients until well blended. Pour dressing on top of salad and fruit. Toss until all spinach is covered with dressing. Serves 2 Prep time: 10 min. Cook time: 5 min.
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Day 15 Tomato & Kale Salad w/ Honey Vinaigrette 2 bunches Curly Scots Kale 1 C cherry tomatoes ½ C red onion, thinly sliced Dressing: ¼ C extra virgin olive oil ¼ C apple cider vinegar 2 tbsp. water 2 tbsp. honey 1 ½ tsp. sea salt ¼ tsp. pepper In a bowl, whisk together all dressing ingredients until well blended. Pour dressing on top of salad vegetables and toss until all kale is covered with dressing. Serves 2-3 Prep time: 10 min. Cook time: 5 min. *Note: Sushi in picture from sushi bar.
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Day 16 Crab Salad w/ Mango & Kale Slaw 1 lbs. Snow Crab legs, shelled, meat chopped 1 Mango, ripe and thinly sliced 1 bunch Curly Scots Kale, chopped fine 2 Roma tomatoes, medium diced 3-4 Flat bread crackers broken into large pieces Toss kale, tomatoes & mango and in a bowl to distribute mango juice evenly. Refrigerate for 30 minutes. Break flatbread crackers into large pieces. Top each cracker with about 1 tbsp. of crabmeat and service with mango, kale & tomato salad on the side. Serves 2-3 Prep time: 15 min. Cook time: 5 min. Inactive cook time: 30 min.
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Day 17 Mixed Green Salad w/ Tuna 1 lbs. mixed green lettuce 1 can of Tuna in water, drain 1 tbsp. olive oil 2 tbsp. cranberries or craisins Âź C pecans, toasted Balsamic dressing of choice Salt & pepper to taste In a bowl, mix tuna with olive oil and season to taste. In a separate bowl, toss greens, pecans, cranberries and your favorite balsamic dressing. Top with tuna and serve. Serves 2-4 Prep time: 10 min. Cook time: 5 min.
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Day 18 Spinach Tuna Salad w/fresh fruit 1 lbs. spinach 1 can of tuna in oil 1tbsp. lemon juice (optional) Salt & pepper to taste 1 orange, sliced 1 C strawberries, sliced Âź C blueberries Plate spinach and top with tuna. Season with salt and pepper taste. Add the lemon juice for flavor if needed and side with fruit. Serves 2 Prep time: 5 min.
Note: fresh lemon juice can be used as a lite dressing
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Day 19 Jalapeno Tuna 1 large can of tuna, drained 1 tbsp. Oil 1 jalapeno pepper, sliced ½ white onion, small diced 1 Roma tomato, sliced thin Ÿ C Red cabbage, thinly sliced 1 -2 whole flatbread crackers In a bowl, mix tuna, onions and oil. Let stand for 10 minutes. Top crackers with tuna and top with peppers and tomato slices. Garnish with red cabbage and serve. Serves 2-4 Prep time: 10 min.
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Day 20 Kale & Purple Cabbage Salad 2 bunches Scots Curly Kale, coarsely chopped Ÿ C apple cider vinegar ½ C red cabbage, coarsely chopped Place all ingredients in a bowl and toss until kale is all covered. Serve immediately. Serves 2 Prep time: 10 min.
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Dinner ~ is the ultimate nightcap
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Day 21 1- 8 oz. salmon Filet 1 tbsp. Cajun spice of choice 2 red onions, sliced medium 2 tbsp. olive oil plus 4 tbsp. for onions Salt & pepper 2 tbsp. pecans 1 handful of goat cheese 2 tbsp. balsamic vinaigrette 2-4 C mixed green lettuce In a medium sautĂŠ pan on medium, heat 4 tbsp. of olive oil. Add onions and cook until tender, golden brown and soft. Remove from pan and set aside. In same pan, heat additional 2 tbsp. olive oil until pan is slightly smoky. Add salmon, flesh side down first. Cook for 3-5 minutes or until a golden crust has formed. Turn fish over and cook skin side down for same amount of time. Remove from pan and plate. In a bowl, toss lettuce, pecans & goat cheese, then drizzle balsamic and plate with fish. Serves 1 Prep time: 10 min. Cook time: 15 min.
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Day 22 Vegetable & Crab Quinoa & Poached Golden Beets 1 C fresh Snow Crab meat 1 C quinoa, cooked ½ each red, yellow & green bell peppers, roughly chopped 2 yellow beets, sliced 1 C water or vegetable stock Salt & pepper Poached Beets: In a medium sauce pot over medium-high heat, add water or veg stock and beets. Cover and cook for 10 minutes or until beets are soft. In a bowl, mix quinoa, peppers and crabmeat. Salt & pepper to taste. Serves 2 Prep time: 15 min. Cook time: 15 min.
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Day 23 Shrimp & Snow Pea StirFry 1 ½ lbs. Jumbo Gulf Shrimp, peeled & deveined 1 C fresh snow peas 1 zucchini squash, sliced 1/8 of an inch 1 tomato, seeded & diced ½ white onion, sliced 1/8 of an inch 2 tbsp. olive oil Salt & pepper Add olive to a large sauté pan, over medium heat. Add zucchini squash & sauté for 5 minutes. Add shrimp & cook for an additional 5 minutes until shrimp is bright pink and opaque. Remove from heat, plate and garnish with onions and tomatoes. Serves 2 Prep time: 15 minutes Cook time: 10 minutes
. *Book cover photo
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Day 24 Gluten-free Salmon wrap 2-4 Gluten-free wrap of choice Sweet & Spicy Chili Salmon (See Day 13 for preparation) 1 handful of spinach, fresh 4 slices of tomato * You may add any vegetables of choice in the wrap also. ½ lb. String beans (See Day 13 for preparation) Lay wrap flat and place all filling items closest to you without reaching the edge. Fold in the left and right rounded sides and hold to wrap, rolling away from you. Plate & serve with beans on the side. Serves 2-4 Prep time: 20 minutes Cook time: 45 minutes
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Day 25 Roasted Golden Beets & Kale Salad 1 bunch kale, large 1 yellow beet, large diced 1 tbsp. olive oil 1 C fresh strawberries, sliced Preheat oven to 350 degrees. In a bowl, toss beets & lightly season with salt & pepper. Place beets on a baking pan or wrap loosely in foil and roast for 20 minutes or until easily pierced with a fork. Clean kale and coarsely chop it. Serve topped with beets and sliced strawberries. Serves 2 Prep time: 10 min. Cook time: 20 min.
*Pinwheels are prepared at Whole Foods.
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Day 26 Coconut Jumbo Bay Scallops 4-6 jumbo bay scallops, ½ half each red & green pepper, sliced 2 bunches of kale, cleaned & roughly chopped 4 tbsp. coconut oil plus 2 tbsp. for kale In a very hot sautÊ pan, add 2 tbsp. coconut oil. When pan is slightly smoky, add scallops. Lightly season scallops & sear on both sides 1-2 minutes, the surface will be golden brown (slightly darker around the edges). Removed from pan & set aside. Add additional 2 tbsp. coconut oil to pan and add kale and peppers. Cook for 5-7 minutes or until vegetables are tender but not limp. Plate kale & pepper mixture and top with scallops. Serves 2 Prep time: 10 min. Cook time: 5-8 min.
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Day 27 Veggie Collard Wraps 2-4 whole collard leafs, in tact Âź C each sprouts, carrots, red cabbage (or veggies of choice) 2 tbsp. of your favorite sandwich spread Place collard leafs flat and place all filling items closest to you without reaching the edge. Fold in the left and right rounded sides and hold to wrap, rolling away from you. Serves 2 Prep time: 10 min.
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Day 28 Tomatoes & Mozzarella & Vinaigrette 1 Beefsteak tomatoes ½ lbs. asparagus tips 1 C basil leaves 1 large (4-6 oz.) ball of Mozzarella 4 tbsp. balsamic vinaigrette 4 C water In a medium pot, boil water and prepare a bowl of ice water (large enough to fit asparagus). When the water is boiling, drop in asparagus for 1-2 minutes or until the color is bright green. Remove from pot and drop into ice water to stop the cooking process. Slice tomatoes, about 1 inch thick. Slice cheese about 1 inch thick also. Layer, starting first with a tomato slice, then a cheese slice, then basil and finally asparagus. Repeat steps until all ingredients are used. Salt & pepper to taste. Drizzle with balsamic vinaigrette and serve immediately. Serves 1-2 Prep time: 15 min.
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Day 29 Shrimp Stuffed Peppers w/ Golden Beets 2 bell peppers (you choice of color) 1 C brown rice or quinoa, cooked & set aside 6 jumbo shrimp 2 tbsp. coconut oil 2 golden beets, large Salt & pepper Preheat oven to 400 degrees. In a sautĂŠ pan over medium heat, add coconut oil. Sautee shrimp until pink and opaque in color. Remove and set aside. Poached Beets: In a medium saucepot over medium-high heat, add water or veg stock and beets. Cover and cook for 10 minutes or until beets are soft. Cut the tops off of bell pepper; remove seeds and ribs with a small knife. Add shrimp to brown rice and stuff peppers until full and almost overflowing. Add any remaining juice from the cooked shrimp. Place in a baking dish and cover with foil. Cook for 20 minutes or until peppers skin become shiny. Remove and serve with beets.
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Day 30 Rosemary & Pepper Salmon 1 garlic clove, minced 2 tbsp. butter 2 sprigs rosemary, fresh 4 springs thyme, fresh 1 tbsp. olive oil Âź C of each, red, yellow, and green bell peppers Preheat oven to 400 degrees. Line a baking pan with foil and lightly oil pan with olive oil. Place fish on pan & season lightly with salt and pepper. Top with butter, fresh herbs and bell peppers. Roast uncovered for 10-12 minutes or until salmon is pink, opaque and flaky.
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Got Juice? ~Yes
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DAY 31 Four kinds of juice: Ginger shot 2 ginger knuckles; carrot juice 2-3 medium carrot sticks; apple & kale one granny smith green apple and 4stalks of kale Pear 3 Garnish as desired.
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DAY 32 Wheatgrass shot A fist full of wheat grass, maybe 2 if not enough yields when juicing judgment as this wheat grass was garden grown by. A 2oz shot of wheatgrass is what is normal to take. Chase with orange wedges as desired; sided with a KIND breakfast bar.
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DAY 33 Pineapple Orange Mango Juice Garnish with blueberries or fruit of choice. Top with fresh mint.
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DAY 34 Green Machine Collards, Kale, Celery, Green Apple, Dandelion & Ginger Garnish with fresh fruit of choice
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DAY 35 Carrot & Sweet Potato Juice Garnished with fresh sliced fruit of choice.
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DAY 36 Orange Juice Garnish with fresh fruit of choice.
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DAY 37 Pear, Apple & Ginger Juice. Garnish with fresh fruit of choice.
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DAY 38 Beet, Strawberry & Lemon Juice. Garnish with fresh fruit of choice.
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DAY 39 Pear, Celery, Lemon, Lime Juice Garnish with fresh fruit of choice
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DAY 40 Honey Dew, Celery, Green Apple & Lemon. Garnish with fresh fruit of choice.
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DAY 41 Sweet Potato, Cantaloupe & Ginger Juice Garnish with fruit of choice.
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Snacks
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DAY 42 Fresh sliced oranges, strawberries & blueberries
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DAY 43 Whole Kale Leaf (plain or seasoned) topped with tuna or crab salad Sided with pineapple slices and fresh raspberry puree
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DAY 44 Bing Cherries & Mint
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DAY 45 Blacks Sesame Rice Appetizers with Smoked Salmon & Jalapeno & Cilantro
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DAY 46 Fresh Sliced Strawberries and Dark Chocolate Chips. Add mint garnish. This will and can kill that chocolate craving
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DAY 47 Fresh Bing Cherries and Pineapple
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DAY 48 Bing Cherries Watermelon, Strawberries & Blueberries
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DAY 49 Thin Rice Crisp Crackers topped with smoked salmon and a wasabi nut. Garnished with fresh mint.
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DAY 50 Honeydew Melon, Watermelon, Blueberries & a sprinkle of goat or feta cheese crumbles. Garnish with mint.
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FINAL PRETTY THOUGHTS This book is a guide. It is not meant to be the answer to all questions, problems, ills or ailments. It is also not a weight loss book that will lead to great weight loss by the consumption of these meals. It is here to be in some small way a navigational tool as you begin to change what I call your “eating behavior.” I am not a medical doctor, a registered dietician, nor am I a nutritionist. I am however, committed to health, healing and wellness. This can be achieved through the right food choices. The focus should first and foremost to be get and to be healthy. If you put into consistent practice weight loss will surely be inevitable. Throughout my journey there have been a few things that were and are constant: I DRINK ONLY WATER. ALWAYS AND ONLY! UNLESS I AM DRINKING FRESH JUICE I MADE OR FROM TRUSTED JUICE BARS AND OCCASIONAL HERBAL TEAS *JAMBA JUICE DOES NOT COUNT. I NEVER EAT PROCESSED FOODS. IF IT IS WHITE, IT WON’T PLATE. NO PASTA, NO BREADS, IF SO GLUTEN FREE, I COOK 95% OF MY OWN MEALS. THE OTHER 5% I AM VERY SELECTIVE AND MAKE SUBSTITUTIONS WHEN DINING OUT. I NEVER PURCHASE OR EAT ANYTHNG THAT HAS BEEN SHRINK WRAPPED, OR PRESERVED IN A CAN OR PLASTIC. I ALWAYS COLOR MY PLATE WITH THE COLORS OF NATURES RAINBOW. THUS, THERE IS ALWAYS SOMETHNG BEAUTIFULLY GREEN AND OR LIVE ON MY PRETTY PLATE. I LIVE IN THE PRODUCE SECTION. I SHOP THE OUTER AISLES WHERE THE LIVE FOODS ARE. I DO NOT EAT CHICKEN, BEEF OR PORK. I ONLY EAT FISH AND SEAFOOD, WILD SALMON, TUNA, TROUT, RED FISH, ETC. GULF SHRIMP, BAY SCALLOPS. NOTHING FARM RAISED. I DO NOT DRINK COWS MILK. I ONLY CONSUME ALMOND MILK. I ONLY EAT VEGAN RICE CHEESES WHEN CONSUMED These are just a few tips on how to move forward and stay strong as you change your approach to food and fitness. I did not mention much about that here, but I live in New York and I walk everywhere. So exercise is very critical to maintaining health and reaching goals.
Remember to EAT LIFE! IT’S A MOVEMENT, NOT A MOMENT.
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