INTRODUCTION Congratulations on taking a huge step towards greater health and liberty. Most health problems are a result of an unhealthy lifestyle. Take Control of Your Health shows you the principles of healthy living—how to make natural lifestyle changes to restore and revitalize your body. At the heart of Take Control of Your Health is the importance of proper nutrition. It’s my belief that many of today’s health problems started when we moved away from the natural eating and lifestyle habits of our long-ago ancestors. Simple dietary changes can reverse even chronic degenerative diseases of both the mind and body. I’m not saying these changes happened overnight and I’m not advocating any quick fixes here. What I am saying is, with education, encouragement, and determination, you can achieve health independence and wellbeing. Once you start eating for your individual Nutritional Type, you’ll see amazing changes taking place in your body. You’ll have more energy than you’ve ever had before, you’ll move effortlessly toward your ideal weight, your health will improve, and you’ll feel better than you can probably ever remember feeling. Making changes in your diet doesn’t have to be boring difficult. You can take control of your health—and create nutritionally sound, healthy, and delicious meals along the way. If you’re totally new and want to lose excess weight and detox your body, you are in the right place. I hope you use this book to create abundant health and ultimate wellness in your life! I believe it’s the perfect place to begin your journey, a delicious place to stay and explore for a while, and a safe place to return to again and again. I hope to believe this could be your last attempt to lose weight and that this weight loss book will be the best one you’ve ever read, and the last one you do since it will help you achieve your goals and help you maintain the weight that you will lose.
A Successful Weight Loss Diet Starts from the Inside! If you're like most people, you've been on a million weight loss diets, from Weight Watchers and Atkins to South Beach and celeb diets. You voraciously read magazines for their weight loss tips and gravitate toward the headlines that promise you can lose weight fast. The chances are good that you have, indeed, lost weight on many of these diets, but the chances are even better that you've gained it all back - plus some. Weight Loss Diet Failure You've probably bought into the propaganda that says you've failed at dieting; a different – and more accurate - way of looking at it is that the weight loss diet has failed you. That's because most diets focus on short-term changes that result in temporary weight loss, but never tackle the underlying factors that make you put on the pounds to begin with. In other words, they focus only on the " outside" problem - your body - and neglect everything below the surface - your emotions, your intellect, and your relationships. A diet for summer might work but you can bet by winter it will be back to haunt you again. Turning Failure into Success To lose weight and keep it off, you need a guide who will lead you on an exploratory journey to discover the power and control that you possess. Then, you need to be taught how to harness those powers to achieve all that you want in life including fitting into your jeans again. You may have been told - either verbally or through insidious advertisements - that if you don't have power over your eating you have no power at all. Nothing could be further from the truth. Every Person is magnificent, and every person has mental powers, emotional powers, social powers and physical powers just waiting to be tapped. When you hear your past wounds, w and recognize and reinforce the power within you, you have laid the foundation for permanent weight loss. Practical and Fun If a weight loss diet is a drag, you'll never succeed in reaching your goals. On the other hand, if you have an empowering program to follow that is also practical and fun, you hold the keys to success. In fact, you can even drop a whole size in two weeks. The "secret" - if you want to call it that - is to adopt a well-tested exercise program that can instantly fit into your lifestyle. Remember, the success lies in simplicity, clarity, and practicality. Then, you need to adopt an eating plan that works synergistically with your exercise plan to build on the foundation of the inner work you have done to embrace your personal power. Remember that, with the right guide, you can do more than go on yet another weight loss diet; you can truly win in all areas of your life and achieve an outer beauty than matches your inner beauty.
2 Secrets to Lifelong Health and weight loss
YOUR FOOD What food you eat. Very healthy of course, but it must be the highestnutrient version of this healthy food. Read more about the foods and what to eat on my YouTube channel and the book Eat to Live. The food that you eat matters because if you eat high-nutrient food, this is what helps to reduce cravings and detox you over the years. And the more you eat of this food, the easier and better that this gets. The body will get re-acclimated to natural hunger signals and satiety over time. Lower-Nutrient Whole Foods Plant Based Meal (will slow your progress): Predominantly lower nutrient, higher calorie meal composed of things like rice, beans, sweet potatoes, or squash, bean pasta, rice pasta, nuts, seeds, High-Nutrient Whole Foods Plant Based Meal (will get you to your goals quicker and heal your cravings and food addictions permanently): Predominantly higher nutrient foods in a meal composed of things like greens, kale, spinach, romaine, collard greens, lettuce, green veggies like zucchini, cucumber, broccoli, cabbage, then non-starchy veggies like onions, carrots,. eggplant, radishes, and then mushrooms, etc.
YOUR ENVIRONMENT The main issue most people have with eating healthfully is that we live in an environment that supports the Standard American Diet. We all have many barriers to eating healthfully, so we must change as many things in our environment to support our choices. If someone is successful on this lifestyle and they remain healthy, it’s because they have revamped their entire environment around them. We must take charge of our own environment and what filters through to us. Some easy tips: don’t watch cable TV anymore. Don’t drive past triggering places for you (fast food joints, etc.). Clean out your pantry and refrigerator 100% so you are not triggered at home.
Be a Champion for Change in Your Kitchen
You can become a Champion for Change for your family by making meals and snacks packed with plenty of fruits and vegetables and making sure your family is physically active every day. Eating the right amount of fruits and vegetables as part of a lowfat, high fiber diet may lower your risk of serious problems like obesity, type 2 diabetes, heart disease, stroke, and certain types of cancer. The amount of fruits and vegetables that is right for you depends on your age, gender, and physical activity level. View the Recommended Cups of Fruits and Vegetables chart on pages 4 and 5 to find out how many cups of fruits and vegetables each person in your family needs. Don’t forget to be active, too! Being physically active gives you more energy. It helps lower stress. And, it helps you keep a healthy body weight. To take care of your health and lower the risk of serious health problems, you need at least 30 minutes of moderate-intensity physical activity every day (like dancing, walking, or doing yard work). Children need at least 60 minutes of physical activity every day. Start using these low-cost, easy-to-make recipes today to keep your family healthy and happy!
Seared Asian Tuna Rich in B-vitamins, selenium, and protein, this nutrient-rich and flavorful Asianinspired dish can be preparedin a matter of minutes.
Ingredients: 4 oz of tuna, cut into 2 pieces 2 TBS mirin* 1 + 1 TBS fresh squeezed lemon juice 2 TBS tamari (soy sauce) 1 TBS minced fresh ginger 6 TBS minced scallion Salt and white pepper to taste * Japanese rice cooking wine found in Asian section of market
Directions: 1. Preheat 10-12 inch stainless steel skillet over medium-high heat for 2 minutes. 2. While pan is preheating, rub tuna with 1 TBS lemon juice, season with a little salt and white pepper, and prepare ginger and scallion. 3. Place tuna on preheated skillet and cook for 1-2 minutes on each side, depending on thickness, and then remove from skillet. Seared tuna is best when medium rare. 4. Turn heat down to medium and add rest of ingredients to pan in order given, and cook for 1 minute. Season with salt and pepper. Pour over tuna and serve.
Banana Pancakes 1/3 cup traditional oats 5 free range egg whites OR 3 egg whites and Âź cup low fat cottage cheese (the addition of cottage cheese will make a ‘fluffier’ pancake) 50g (2oz) banana chunks (or any fruit of your choice) Stevia and/or ground cinnamon to taste 1. In a blender, blend ingredients until a pancake batter is formed. 2. Lightly spray a pan with olive oil cooking spray and place over medium heat. 3. Pour batter into pan, making small or large pancakes. Cook both sides until set. Serve.
Spicy Asian Shrimp Shrimp is a good source of vitamin D — a vitamin which has been receiving increasing notoriety of late, especially for its importance in bone health. This recipe is not only low in calories, but will get you a long way to meet the daily requirements for vitamin D.
Ingredients: 3 oz-wt medium-sized shrimp, peeled and deveined 2 TBS + 1 TBS fresh lemon juice Salt and pepper to taste 3 TBS low-sodium chicken or vegetable broth 2 medium garlic cloves, chopped 1/8 tsp red pepper flakes ¼ cup orange juice 1 TBS minced fresh ginger ½ TBS extra virgin olive oil
Directions: 1. Chop garlic and let sit for 5 minutes to enhance its health-promoting properties. 2. Peel and devein shrimp. 3. Rub shrimp with 2 TBS lemon juice, salt and pepper. 4. Heat 3 TBS broth over medium-low heat in a stainless steel skillet. 5. When broth begins to steam, add shrimp, red pepper flakes, orange juice, and ginger and sauté. Stir frequently. After 2 minutes, turn the shrimp over and add garlic. Sauté until shrimp are pink and opaque throughout (approximately 3 minutes). Shrimp cook quickly, so
Garlic Dip This recipe makes a great appetizer before dinner or a snack any time of the day, Garlic not only has wonderful flavor but adds extra antibacterial and antioxidant protection to your Healthy Weight Loss menu.
Ingredients: 2 cups cooked or canned garbanzo beans 1 TBS lemon juice 3 cloves garlic, chopped ¼ cup chicken or vegetable broth 2 TBS extra virgin olive oil Salt and pepper to taste
Directions:
Combine all ingredients in a blender and blend until smooth. Serve with your favorite crudités
Salmon with Mustard .Ingredients: ¼ lb salmon fillet, cut in half 2 tsp lemon juice Salt and pepper to taste 1 TBS Dijon mustard
Directions: 1. Preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source. 2. Rub salmon with fresh lemon juice, salt and pepper and spread Dijon mustard on fillets before broiling. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.) 3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, in about 5 minutes. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside. Cooking time is based on 10 minutes for every inch of thickness.
Black Bean Chili
A rich, hearty and flavorful vegetarian Weight Loss meal that is rich in nutrients and only take about 30 minutes to prepare.
Ingredients: 1 medium onion, chopped, 2 cloves garlic, minced or pressed 2 cups cooked black beans (1 15 oz can black beans, rinsed), 1 15 oz can diced tomatoes, 2 TBS chili powder ½ cup cilantro
Directions: 1. Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties. 2. Place all ingredients—except cilantro—in a pot, cover, and let simmer for about 20 minutes. 3. Top with cilantro and serve.
Chilled Sun Gold Tomato Soup with Avocado-Chili Salsa 4 pints Sun Gold tomatoes 4 medium shallots, minced 1 teaspoon sea salt 1 cup water 6 tablespoons white wine vinegar 4 teaspoons Serrano pepper, seeds removed and minced ¼ cup extra virgin olive oil 2 avocados, ripe 2 tablespoons cilantro, finely chopped Sea salt and freshly ground pepper 1. Remove the stems from the tomatoes and rinse. Add them to a heavy saucepan with a tight-fitting lid. Also add half of the shallots, ½ teaspoon of salt and 1 cup of water. Cook over medium high heat. Soon you will hear the tomatoes popping. After a couple of minutes take a look to make sure there is enough moisture, if not add a little more water. After the skins have popped and the tomatoes have released their juices, lower the heat and cook for about 20 minutes keeping the lid on the pot. 2. Run the tomatoes through a food mill or mesh sieve. Push juices through thoroughly by pressing the tomatoes against the mesh with a spoon. You will have about 2 cups of puree. Chill well. Soups 83 3. Just before serving, combine the remaining shallots in a bowl with the vinegar, the Serrano pepper, oil, avocado and cilantro. Season with a pinch or two of salt and some pepper. Spoon the soup into chilled cups; add a dollop of the avocado mixture and serve.
ZUCCHINI HASH INGREDIENTS
• Zucchini (allowance minus 15 grams) • Onion (rest of allowance) • 1 egg (allowance) • 2 crackers (allowance) • Dried herbs (to taste)
BROWNSE DIRECTIONS
Grate the zucchini and thinly slice the onion. Beat the egg and add it to the vegetable mix. Crush the crackers and add to the egg and vegetable mixture together with the dried herbs. Pour into a frying pan in small cakes and cook on both sides.
Salmon with Dill Sauce A classic dish that offers great taste and nutrition to your Healthy Weight Loss Plan. Salmon is one of the best sources of those hard-to-come-by omega-3 fatty acids. Enjoy!
Ingredients:
1/3 pound salmon fillet, cut in half 1 + 1 tsp lemon juice Salt and pepper to taste Dill Sauce 4 oz low-fat plain yogurt 1 medium cucumber, seeded and diced 1 TBS fresh dill weed, chopped Salt and pepper to taste
Directions: 1. Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source. 2. Rub salmon with 1 tsp lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.) 3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside. After salmon is cooked, sprinkle it with remaining 1 tsp lemon juice. 4. Top salmon with dill sauce.
SCRAMBLED BOK CHOY INGREDIENTS
• Bok choy (allowance) • 1 egg (allowance) • Black pepper • Water • 2 crackers (allowance)
DIRECTIONS
Boil the bok choy for 2 minutes. Remove most of the water. Add a beaten egg, black pepper and a light spray of olive oil spray. Lightly scramble the egg together with the cooked bok choy and serve.
Asian-Style Green Bean Sauté 1 pound green beans trimmed and cut into 2-inch pieces (PT), or yellow squash, julienned (CT) 1 tablespoon unrefined extra virgin coconut oil 2 cloves garlic, minced 2-inch piece of ginger, minced 3 tablespoons tamari soy sauce ¼ cup fresh lemon juice Sesame seeds Sea salt and freshly ground pepper 1. Heat a medium heavy bottom sauté pan over medium high heat. Add oil and heat until glistening. Add green beans and cook for 2 minutes. 2. Add the garlic, ginger and tamari and continue to cook until beans are tender-crisp, about 4 minutes. Remove from heat and add lemon juice. Add salt and pepper to taste. 3. Put in a serving bowl and sprinkle with sesame seeds.
Eggplant and White Bean Stew 2 cloves garlic, minced 1 tablespoon olive oil 1 medium onion, cut into thin wedges 1 pound of eggplant, peeled and cut into 3/4-inch cubes* (CT), or portabella mushrooms (PT) 2 14½-ounce cans of vegetable broth (no MSG) 1 15-ounce can navy, cannellini, or Great Northern beans, rinsed and drained 3 tablespoons tomato paste 2 teaspoons fresh marjoram ½ teaspoon ground black pepper Parsley sprigs for garnish 1. In a large saucepan cook and stir garlic in hot olive oil over medium heat for 30 seconds. Add onion. Cook for another 2 minutes. Stir in eggplant. Cook for another 3 minutes. 2. Stir in vegetable broth, beans, tomato paste, marjoram, and pepper. Bring to boil; reduce heat. Simmer, covered, until eggplant is tender, about 5 minutes. 3. Serve with fresh parsley sprigs.
Miso Salmon Among those fats that are important inHealthy Weight Loss are the healthpromoting omega-3 fatty acids, of which salmon is a great source. Enjoy this unique tasting salmon recipe that takes little time to prepare.
Ingredients:
1/3 lb salmon, cut into two pieces 1 TBS light miso 1 TBS Dijon mustard 3 tsp mirin* 1 tsp minced fresh ginger 1 tsp rice vinegar
Directions: 1. Preheat broiler with rack in the middle of the oven. Place a stainless steel or cast iron skillet big enough to hold salmon under heat to get very hot (about 10 minutes). 2. Prepare glaze by mixing miso, Dijon mustard, mirin, ginger, and vinegar. Generously coat salmon with mixture. 3. Remove pan that was heating from broiler and place salmon in it. depending on thickness of salmon. 4. While salmon is cooking, bring 2 quarts water to boil. Add Swiss chard and boil for 3 minutes.
BUBBLE AND SQUEAK INGREDIENTS • Cauliflower (½ vegetable allowance) • Other vegetables of your choice to make up the rest of your allowance such as mushroom, zucchini and onion • 1 egg (allowance)
DIRECTIONS Cook the cauliflower until it is soft enough to mash (this can be done in the microwave). Cook the other vegetables. Mash the cauliflower and stir in the other vegetables. This can be done the night before and refrigerated overnight. You can also add spices. Heat a nonstick pan and spray with a small amount of cooking spray. Cook the vegetable mixture in the pan to your liking. While you are cooking the vegetables, poach an egg. Serve with the egg on top of the ‘bubble and squeak’ vegetable mixture
Quick Broiled Salmon with Ginger Mint Salsa Variety is an important part of Healthy Weight Loss. This great-tasting salsa is especially good served on salmon.
Ingredients:
¼ lb salmon fillet, cut in half 2 tsp lemon juice Salt and pepper to taste Extra virgin olive oil, to taste Salsa 1 ripe tomato, diced ½ cup green onions, minced 1 tsp ginger, minced 2 tsp fresh mint, minced 1 tsp lime juice Salt and pepper to taste
Directions:
1. Preheat broiler and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source. 2. Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.) 3. Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness. Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside. 4. While the salmon is cooking, combine all salsa ingredients. 5. When salmon is ready, spoon salsa over salmon. 6. Garnish with mint and a sprinkle of extra virgin olive oil
KIWI AND GREEN TEA SORBET INGREDIENTS • Kiwi fruit (allowance) • 2 cups of green tea • Sweetener powder
DIRECTIONS
Brew the green tea and allow it to cool. Peel the kiwi fruit and then mash it with a fork making sure it is not too fine. Sweeten the green tea to taste with powdered sweetener. Add the mashed kiwi fruit. Pour into a shallow dish and freeze, mixing occasionally to allow the ice to set evenly. When frozen, scoop out sorbet and serve in a tall glass with a sprig of mint
Halibut with Ginger and Scallions Add this delicious low-calorie Asian-flavored dish to your Healthy Weight Loss menu. With plenty of protein and little fat, it's one of our favorites.
Ingredients: ¼ lb halibut, cut into two pieces 2 TBS low-sodium chicken or vegetable broth 1 TBS mirin rice wine* 1 medium cloves garlic, chopped ½ TBS tamari (soy sauce) ½ TBS fresh lemon juice ½ TBS minced fresh ginger ½ cup coarsely chopped scallion Salt and white pepper to taste
Directions: 1. Chop garlic and let sit for 5 minutes to enhance its health-promoting properties. 2. Bring the broth to a simmer on medium-high heat in a 10-inch skillet. 3. Add garlic, tamari, lemon juice, ginger, and scallions. 4. Place halibut steaks on top, reduce heat to low and cover. Cook for about 5 minutes, depending on thickness. Season with salt and pepper. Remove steaks and place on a plate. Spoon ginger and scallion mixture over fish and serve
MINI FRITATTAS INGREDIENTS • Tomato (allowance, chopped) • Asparagus (allowance, chopped) • Mushrooms (allowance, chopped) • 1 egg (allowance)
DIRECTIONS Chop the vegetables. Lightly spray a nonstick frying pan and fry the vegetables gently until warmed through. Place 2 egg rings in to the frying pan. Lightly spray with olive oil spray to prevent sticking. Divide the vegetables between the rings. Pour the beaten egg over the top and allow to brown. Turn and cook the other side. Remove the egg rings and serve with salt and freshly ground black pepper to taste.
SPINACH FRITTATA INGREDIENTS
• 1 egg (allowance) • Fresh spinach (most of allowance, chopped) • Mushrooms (small part of allowance, chopped) • Red onion (small part of allowance, chopped) • 1 cracker (allowance, crushed) • Salt and pepper • Dried herbs (optional) • Paprika
DIRECTIONS
Chop the spinach, steam it and then squeeze out any excess liquid. Place the spinach and the excess liquid in a bowl with a beaten egg, the crushed cracker, and the chopped mushrooms and red onion. Season with salt and pepper and / or dried herbs. Mix well. Place the mixture in a hot frying pan and sprinkle lightly with paprika. Cook until browned and then turn to cook the other side. This can be served hot or cold. As an alternative you can omit the crushed cracker and slice the frittata to eat on whole crackers.
SPINACH AND RICOTTA CRISPS INGREDIENTS
• Crackers (allowance) • Spinach (allowance) • Onion (allowance) • Ricotta cheese (allowance) • Ground cumin seeds, dried basil and dried oregano
DIRECTIONS
Finely chop the spinach and onion and mix with the ricotta cheese. Season to taste using ground cumin, dried basil and dried oregano. Bake in the oven for 20 minutes. Spread over the crackers and serve
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Kiwi Cleanse INGREDI
This overall body cleanser and hydrator is the perfect way to get your metabolism revved up to start the day. I just love the sweet and spicy bite of this tropical salsa in a glass!
ENTS 1 kiwi ½ cup pineapple 2 cucumbers ½ lemon 4 radishes 1 handful cilantr
o
The Feast
INGREDIENTS
1 head romaine lettuce 5 celery stalks 5 kale leaves 3 tomatoes ½ lemon 2 cucumbers 1 red bell pepper 1 garlic clove 1-inch piece ginger Pinch cayenne pepper
Sometimes I like to “ juice until dinner.” When I do, I make this nutritious juice and sip on it all day long! It keeps me satisfied, hydrated, and well nourished.
Tickled Pink Get a blast of immune-boosting vitamin C and betacarotene in this tasty pink drink.
Ingredients 1 pink grapefruit 4 carrots 1-inch piece ginger ½ lemon Juice.
Nutritional I nformation
Calories: 79, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 2g, Carbohydrate: 24g, Sugar: 12g, Sodium: 99mg
Spicy Salsa This spicy juice is both cleansing and nourishing. Garlic con- tains allicin and selenium, two natural liver cleansers, and cilantro is a powerful chelator and anti- inflammatory.
INGREDIENTS
3 tomatoes ¼ onion 2 garlic cloves 1 red bell pepper 1 handful cilantro 1 lime wedge
Tropical Greens
This chlorophyll-rich green juice combines the cleansing power of greens with the tropical taste of pineapple and mint. Add a mini-umbrella to your glass and let it take you back to the beach!
INGREDIENTS
3 kale leaves 3 Swiss chard leaves 1 handful dandelion greens 1 cucumber 2 celery stalks 1 cup pineapple ½ lemon 1 handful mint
Kiwi Kooler This low-sugar drink is juice full of vitamin C, beta-carotene and other immune-boosting compounds. Get your juice on for very little calories with this tasty treat! 1 kiwi 1 cucumber 1 cup strawberries ½ lime 1 handful mint, plus more for garnish Juice. Garnish with mint leaves.
Ingredients
Nutritional I nformation
Calories: 86, Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 3g, Carbohydrate: 27g, Sugar: 14g,
Beet Red
Beets are a detox staple. They are true liver healers with natural anti-aging properties. The compound betaine in beets helps to protect the liver from damage and reduces overall inflammation in the body. This spicy juice is perfect for a crisp autumn morning ! Ingredients 2 beets with greens 5 radishes 1 orange 1-inch piece ginger 1 cucumber Juice. Nutritional I nformation Calories: 107, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 4g, Carbohydrate: 41g, Sugar: 18g, Sodium:
Red Fresca This is a natural energy drink! It has tons of antioxidant and anti-aging properties and the chia seeds pack an additional nutritious punch. They are a great source of fiber, protein, and essential omega-3 fats that will help keep you full!
Ingredients
1 lemon 1 red apple, cored 1 red bell pepper 2–3 tablespoons chia seeds Juice lemon, apple, and bell pepper. Stir in chia seeds. Let sit for a few minutes to thicken. Stir before drinking.
Nutritional I nformation Calories: 133, Fat: 6g, Saturated Fat: 1g, Cholesterol: 0mg, Fiber: 2g, Protein: 4g, Carbohydrate: 30g, Sugar: 15g, Sodium: 6mg
Radically Perfect
High in antioxidants, both radish and grapefruit are very detoxifying . Grapefruit helps boost the liver ’s production of detox enzymes and contains flavonoids that cause the liver to burn fat , rather than store it. This juice is a natural liver cleanser!
Ingredients
½ grapefruit, peeled 1 small apple, cored ½ lemon 5–6 radishes 1-inch piece ginger Dash cinnamon Juice grapefruit, apple, lemon, radishes, and ginger. Sprinkle with cinnamon. Nutritional I nformation Calories: 73, Fat: 0g, Saturated Fat: 0 g, Cholesterol: 0 mg, Fiber: 1g, Protein: 1g, Carbohydrate: 24g, Sugar: 14g, Sodium: 7mg
Green Machine This low-calorie green juice is simple, yet satisfying. Great for a midmorning pick-me-up!
Ingredients 3 Swiss chard leaves 3 celery stalks 1 cucumber 1 apple, cored 1 lime Juice.
Nutritional I nformation
Calories: 99, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 4g, Carbohydrate: 32g, Sugar: 17g, Sodium: 249mg
Pom Bomb
I love adding texture and fiber to my juice. Pomegranate arils are antioxidant superstars and add great dimension to this simple juice.
Ingredients
Nutritional I nformation Calories: 138, Fat: 2g, Saturated Fat : 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 6g, Carbohydrate : 34g, Sugaar: 15g, Sodium: 51 mg
1 handful kale leaves 1 apple, cored 1-inch piece ginger 1 handful mint 1 handful pomegranate arils Juice kale, apple, ginger, and mint . Stir in pomegranate arils.
Moji-cama This mojito-inspired juice is my favorite treat on a warm summer day. Jicama and cucumber are both high in water and low in calories and sugar, making this juice a perfect complement to eating light.
Ingredients
1 jicama, sliced 1 cucumber 3–5 collard leaves 1 handful mint ½ lime Juice.
Nutritional I nformation Calories: 90, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg,
Fiber: 3g, Protein: 5g, Carbohydrate: 35g, Sugar: 8g, Sodium: 29mg
Sea Green
This powerful drink is packed full of iron and vitamin K, both of which are essential for healthy blood. Add a dash of kelp powder for an added mineral boost!
Ingredients
8–10 carrots 1 small orange 1 bunch spinach 1 lemon 1 teaspoon kelp powder Juice carrots, orange, spinach, and lemon . Stir in kelp powder.
Nutritional I nformation
Calories: 168, Fat: 0g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 2g, Protein: 11g, Carbohydrate: 49 g, Sugar: 23g, Sodium: 424mg SUPER Nutrients Vitamin A: 441%, Vitamin C: 140%, Vitamin K: 990%, Folate: 136%,
Baby, I’m Amazed This spicy green juice—with a little help from cayenne pepper— will get your metabolism humming!
Ingredients 1 handful watercress 2 celery stalks 1 kiwi ½ grapefruit 1-inch piece ginger 1 lemon Dash cayenne pepper Juice.
Nutritional information Calories: 58, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 2g, Carbohydrate: 18g, Sugar: 9g, Sodium: 28mg
Ravishing Radish
Radishes are natural liver cleansers! They increase bile flow and help to digest dietary fats. Enjoy this tasty juice anytime you need a little kick in your step!
Ingredients
6 radishes, including leaves 1 small fennel bulb 6 celery stalks 1 cucumber 1 handful parsley 1 orange Juice.
Nutritional I nformation Calories: 107, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 2g, Protein: 6g, Carbohydrate: 25g , Sugar: 12g, Sodium: 165mg
SUPER Nutrients
Vitamin B6: 25%, Vitamin C: 123%, Vitamin K: 409%
Mint Extravaganza This minty, low-calorie juice has just the right amount of sweet to satisfy any sugar cravings!
Ingredients 1 large handful mint 2 cups chopped watermelon (peeled and seeded) 5–6 kale leaves 1 handful parsley Juice.
Nutritional I nformation
Calories: 128, Fat: 2g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 2g, Protein: 7g, Carbohydrate: 29g, Sugar: 13g, Sodium: 64mg
SUPER N utrients Vitamin C: 224%, Vitamin K: 1102%, Copper: 219%, Iron: 51%
Lemon Sprout
Lemon juice helps support the liver in detoxification. It helps to flush out toxins and supplies a rich source of digestive enzymes. Lemon juice also contains vitamin C, which is one of the most important vitamins in cleansing support.
Ingredients
2 cups alfalfa sprouts 3 romaine lettuce leaves 1 cucumber 1 carrot 1 lemon Juice.
Nutritional I nformation
Calories: 93, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 4g, Carbohydrate: 27g, Sugar: 16g , Sodium: 33mg
Spicy Gazpacho
Cilantro is a natural cleansing agent. It promotes heavy metal detoxification by binding to and releasing heavy metals from cells. It also has amazing antioxidant and antimicrobial properties.
Ingredients
2 tomatoes 2 cucumbers 1 bell pepper 1 shallot 1 garlic clove 1 handful fresh cilantro 1 lime Juice.
Nutritional I nformation
Calories: 104, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 6g, Carbohydrate: 32g, Sugar: 14g, Sodium: 30mg SUPER N utrients Vitamin C: 103%, Vitamin K: 131%
You Say Tomato This savory juice is a great midday snack. Chock-full of antioxidants and anti-cancer compounds, it’s also a nutrition powerhouse. I like to serve it with chopped avocado.
Ingredients
2–3 Roma tomatoes 2 zucchini 4 carrots 5–6 asparagus stalks 1 garlic clove Juice.
Nutritional I nformation
Calories: 91, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 5g, Carbohydrate: 26g, Sugar: 15g, Sodium: 117mg SUPER N utrient Vitamin A: 139%
Minty Mojito
Kale is the king of detox support. It contains compounds called glucosinolates that support liver detoxification at the cellular level. Drink this juice and give your body a leg up in eliminating toxic buildup.
Ingredients
1 cucumber 1 handful mint, plus more for garnish 5 kale leaves 1 lime Juice. Garnish with mint leaves.
Nutritional I nformation
Calories: 97, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0 mg, Fiber: 0g, Protein: 7g, Carbohydrate: 23g, Sugar: 4g, Sodium: 52mg SUPER N utrients Vitamin C: 185%, Vitamin K: 749%, Copper: 217%
Pom Power This combination of romaine lettuce and fruit is refreshing and light. The pomegranate seeds provide antioxidant power and zing!
Ingredients
½ head romaine lettuce 1 pink grapefruit 5–6 mint leaves ¼ cup pomegranate arils Juice lettuce, grapefruit, and mint. Sprinkle pom arils on top for garnish. Nutritional I nformation Calories: 73, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 4g, Carbohydrate: 22g, Sugar: 15g, Sodium: 20mg
Green Mary Detox
Enjoy this healthy, detoxifying, low-sodium green drink anytime you’re in the mood for something savory. Serve it with a celery stalk, dash of Tabasco sauce, and freshly ground pepper for a Green Mary mocktail!
Ingredients
1 head romaine lettuce 2 tomatoes 2 celery stalks 1 scallion 2 carrots 1 lime Juice.
Nutritional Information Calories: 93, Fat: 2g, Saturated Fat: 0g, Cholesterol: 0 mg, Fiber: 2g, Protein: 8g, Carbohydrate: 32g, Sugar: 13g, Sodium: 110mg SUPER N utrients Vitamin A: 284%, Vitamin C: 60%, Vitamin K: 402%, Folate: 161%, Iron: 65%
Naturalizer This refreshing dose of delicious natural energy will get you through that afternoon slump. Pear and strawberry combine with spinach to provide antioxidant-rich energy you need to feel revitalized!
Ingredients
1 pear, cored 1 cup strawberries 1 handful spinach Pinch cayenne pepper Juice pear, strawberries, and spinach. Sprinkle with cayenne pepper.
Nutritional Information Calories: 90, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 2g, Carbohydrate: 28g, Sugar: 17g, Sodium: 17mg
Fennel of Love
Fennel helps promote digestion and is a natural diuretic. It’s also an excellent source of potassium, which can help lower blood pressure.
Ingredients
1 large fennel bulb ½ cucumber ½ green apple, cored 1 handful mint 1-inch piece ginger Juice.
Nutritional Information Calories: 81, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 3g, Carbohydrate: 26g, Sugar: 7g, Sodium: 90mg
Green and Red I love a simple, two-ingredient powerhouse juice. This combination will leave you feeling super-hydrated and vitalized!
Ingredients
2–3 cups chopped watermelon (peeled and seeded) 1 large cucumber Juice. Garnish glass with cucumber slices.
Nutritional I nformation
Calories: 89, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 0g, Protein: 3g, Carbohydrate: 24g, Sugar: 17g, Sodium: 6mg
Warm Pear Pecan Smoothie This recipe makes a large, 32-ounce smoothie. It is an excellent way to take in a lot of greens first thing in the morning during the winter, without having to eat something cold. Try to eat this all in one sitting to get enough bulk, fiber, nutrients and calories to last you until lunch. If you simply cannot have it all at one meal, save some for a sweet tooth buster for directly after lunch or dinner.
INGREDIENTS Page 1 of 3 What I Eat In A Day, January 2019 1 cups unsweetened, plain non-dairy milk 4 ounces baby romaine lettuce (1 blender-full, very loosely packed) 2 stalks of kale, stems removed 1 ripe pear, chopped 1 ripe banana 1 handful raw, unsalted pecans 1 tablespoon ground flaxseed ½ teaspoon ground allspice or cinnamon
DIRECTIONS Place all ingredients into a high-powered blender and blend for 4 minutes until the smoothie is warm.
Summer Sun This unique juice is a perfect hydrator in the summertime— when tomatoes and watermelon are both in season. High in lycopene from the tomatoes, this juice contains natural cancer-fighting antioxidants plus a healthy dose of vitamin C and potassium.
Ingredients
2 cups chopped watermelon (peeled and seeded) 2 Roma tomatoes 1 lime Juice.
Nutritional Information
Calories: 88, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1 g, Protein: 3g, Carbohydrate: 26g, Sugar: 17g, Sodium: 9mg
Cheri’s Morning Smoothie This recipe makes a full Vitamix blender-full, which is enough for (2) 32-ounce smoothies for 2 breakfasts, plus another 8-10 ounce smoothie for a snack or dinner. 2-2.5 servings
INGREDIENTS 4 medjool dates, pitted 1½ cups unsweetened, plain non-dairy milk 8-10 ounces romaine lettuce (8 large leaves/1 blender-full, loosely packed) 4 stalks of kale, stems removed 1 pound fresh berries (I used strawberries in the video) ½ cup frozen berries (or just use 3-5 cups frozen or fresh berries total) ½ cup frozen cherries ½ frozen banana 2-3 cups water (or as needed) ⅓ cup raw, unsalted walnuts 2 tablespoons ground flaxseed 1 heaping tablespoon natural almond butter 1 heaping tablespoon roasted carob powder, optional (or raw cacao powder) ½ teaspoon orange extract (optional) 5 ice cubes if desired
DIRECTIONS
Place all ingredients into a high-powered blender and blend until smooth. Note: If you use a regular blender, the dates won't get blended smooth. Try soaking them in the almond milk for an hour or so before blending with a regular blender . Alternatively, you can microwave them for 15 seconds in a tablespoon of water to soften for blending.
Kale Banana Smoothie Ingredients
2 bananas 2 tablespoons hulled hemp seed 1 bag frozen blue berries 21⁄2 cups pure water 1 teaspoon super foods of choice (optional) 5 leafs kale
Directions
1. Put all ingredients in a high speed blender. 2. Add enough water so that all ingredients are covered. 3. Blend well. Tips • Add a little more water if you like your smoothie thinner. • This is a great way to add (wild edible greens) to your raw food diet. You won't even notice it. This smoothie is full of important minerals, vitamins, healthy omega three fats, fiber, protein, enzymes, that is hydrating and easy to digest!
Fuzzy Navel This sweet juice is a delight! Simple yet nutrient-rich, it’s a great low-calorie energy boost that will leave you feeling refreshed and invigorated.
Ingredients
1 peach 1 handful spinach 2 zucchini Juice.
Nutritional I nformation Calories: 75, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 5g, Carbohydrate: 19g, Sugar: 16g, Sodium: 36mg
Dandelion Apple Smoothie This yummy recipes is another favorite of mine. It's great with spinach too. Just replace the dandelion with spinach.
Ingredients
1 bunch dandelion greens 1 lemon (peeled) 2 large apples 1 banana 2 teaspoons flax seeds (optional) Spring or distilled water
Directions
1. Put all ingredients in the blender. 2. Add enough pure water so all ingredients are covered. 3. You can add a banana for creaminess ( optional). 4. Blend well and drink.
Wicked Watermelon This light and hydrating drink will quench your thirst for something sweet and delicious!
Ingredients 1 apple, cored 1 handful parsley 3 cups spinach 1 cup chopped watermelon (peeled and seeded) Juice.
Nutritional Information
Calories: 92, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 4g, Carbohydrate: 27g, Sugar: 18g, Sodium: 68mg
Chocolate Peanut Butter Smoothie INGREDIENTS
½ cup almond milk 2 cups water 3 medjool dates, pitted ž frozen banana 1 tablespoon ground flaxseed 1 1/2 cups frozen blueberries 1 tablespoon cocoa powder (or carob powder) 3 ounces fresh spinach or romaine lettuce (1 very large handful) 1 heaping tablespoon natural peanut butter (or other nut butter) 5 ice cubes, if desired
DIRECTIONS
Place all ingredients into a high-powered blender and blend until smooth. Note that if you use a regular blender, the dates won't get blended smooth. Try soaking them in the almond milk for an hour or so before blending with a regular blender.
Flower Power Cauliflower and broccoli are packed with vitamin C and tons of phytonutrients. This juice has a broad spectrum of antioxidant support that will keep your cells young, healthy, and alkalized.
Ingredients 1 apple, cored 1 cup broccoli florets 4 carrots 2 cups chopped cauliflower 1-inch piece ginger Juice.
Nutritional Information
Calories: 134, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 2g, Protein: 6g, Carbohydrate: 40g, Sugar: 21g,
Power Berry Smoothie INGREDIENTS
2-3 cups water 2 medjool dates, pitted 1 frozen banana ½ cup frozen blueberries ½ cup frozen blackberries ½ cup frozen raspberries ½ cup frozen pineapple 1 tablespoon ground flaxseed 5 ounces fresh spinach or romaine lettuce (2 very large handfuls) 5 ice cubes, if desired
DIRECTIONS
Place all ingredients into a high- powered blender and blend until smooth. Note that if you use a regular blender, the dates won't get blended smooth. Try soaking them in the almond milk for an hour or so before blending with a regular blender
Warm Glow This revved-up orange juice will warm you from the inside out on a cold winter morning. Highlighting only the orange, this juice is simple, healthy, and full of vitamin C. Garnish with a dash of cinnamon for an extra warming effect.
Ingredients
2 oranges 1 lime 1-inch piece ginger Dash cinnamon Juice oranges, lime, and ginger. Top with a dash of cinnamon.
Nutritional Information
Calories: 74, Fat: 0g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 2g, Carbohydrate: 25g, Sugar: 14g, Sodium: 3mg
Green Smoothie
The best green smoothie recipe is the one you make yourself. It’s very easy and the options are endless. Just have a ration of about 50% fruits and 50% vegetables (or try some wild greens such as nettles) and your smoothie will always be delicious. If not sweet enough, add some liquid. You'll hardly taste the vegetables .
Ingredients
1 bunch green leafy vegetable of choice (50% of total) Fruit of choice (50% of total) 1-2 Bananas or 1 avocado to emulsify (make creamy) ginger, lemon, parsley or stevia to taste
Directions 1. Put all ingredients in your blender. 2. Add clean water to cover all ingredients. 3. Blend. 4. Drink immediately.
Flu Schmoo Give yourself a cellular tune-up with the immune-boosting, flu-fighting power of vitamins C and E and Spirulina.
Ingredients 2 oranges ½ grapefruit 4 kale leaves 1-inch piece ginger 1 teaspoon Spirulina Juice oranges, grapefruit, kale, and ginger. Stir in Spirulina.
Nutritional Information
Calories: 126, Fat: 1g, Saturated Fat: 0g, Cholesterol: 0mg, Fiber: 1g, Protein: 7g, Carbohydrate: 31g, Sugar: 15g, Sodium: 56mg
Arugula Lettuce Pear Smoothie Ingredients 1 banana 2-3 pears 2 tablespoons hulled hemp seed 1 bag of frozen raspberries 21⁄2 cups pure water 1 teaspoon super foods of choice small bunch arugula lettuce liquid stevia to taste
Directions
1. Put all ingredients in a high speed blender. 2. Add enough water so that all ingredients are covered. Blend well.
Tip • Arugula lettuce and pear are an excellent combination. Very delicious and nutritious smoothie. • You might try this combination in a salad too
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Simple Hummus Salad INGREDIENTS
2 hearts of romaine, chopped 4 leaves Napa cabbage, chopped ¼ onion, finely chopped ½ green pepper, chopped 1 small zucchini, chopped 1 handful red grape tomatoes, chopped ½ cup cooked mushrooms, chopped 1-2 cups steamed broccoli, cauliflower or romanesco florets, chopped ½ cup red lentils ½ cup oil-free (low-sodium or homemade if you can) hummus ¼ cup no-salt tomato sauce 1 tablespoon (1-ingredient) almond butter
DIRECTIONS In a large mixing bowl, add romaine, cabbage, onion, green pepper, zucchini, tomatoes, mushrooms, Romanesco and lentils. In a separate small bowl, add the hummus, tomato sauce and almond butter and stir to combine. Pour mixture over the salad ingredients in the large bowl. Mix all well to combine.
Hot and Cold Salad For the Water Saute Stirfry (prepare separately and store extra in fridge, warm to serve)
INGREDIENTS
⅓ cauliflower, small dice ½ red onion, small dice 1 red bell pepper, chopped 1 small zucchini, chopped 8 ounces mushrooms, chopped 1 roma tomato, chopped ½ cup sweet corn
DIRECTIONS In a large saute pan or wok over medium to medium-high heat, saute cauliflower (or asparagus), onion and bell pepper until softened, adding 1 tablespoon of water at a time to prevent sticking, if needed. Add the rest of the ingredients and saute until all are softened
Simple Hummus Salad INGREDIENTS
2 hearts of romaine, chopped 4 leaves Napa cabbage, chopped ¼ onion, finely chopped ½ green pepper, chopped 1 small zucchini, chopped 1 handful red grape tomatoes, chopped ½ cup cooked mushrooms, chopped 1-2 cups steamed broccoli, cauliflower or romanesco florets, chopped ½ cup red lentils ½ cup oil-free (low-sodium or homemade if you can) hummus ¼ cup no-salt tomato sauce 1 tablespoon (1-ingredient) almond butter
DIRECTIONS In a large mixing bowl, add romaine, cabbage, onion, green pepper , zucchini, tomatoes, mushrooms, Romanesco and lentils. In a separate small bowl, add the hummus, tomato sauce and almond butter and stir to combine. Pour mixture over the salad ingredients in the large bowl. Mix all well to combine.
Hot and Cold Salad For the Water Saute Stirfry (prepare separately and store extra in fridge, warm to serve)
INGREDIENTS
⅓ cauliflower, small dice ½ red onion, small dice 1 red bell pepper, chopped 1 small zucchini, chopped 8 ounces mushrooms, chopped 1 roma tomato, chopped ½ cup sweet corn
DIRECTIONS
In a large saute pan or wok over medium to medium-high heat, saute cauliflower (or asparagus), onion and bell pepper until softened, adding 1 tablespoon of water at a time to prevent sticking, if needed. Add the rest of the ingredients and saute until all are softened
For the Finished Salad 5 cups chopped lettuce (green leaf, red leaf, romaine, etc) 2-3 cups water saute stirfry 2 radishes, sliced ¼ red onion, chopped 5-6 sugar snap peas chopped ½ roma tomato, chopped ⅓ avocado, chopped 1½ tablespoons pumpkin seeds ½ lime, juiced
DIRECTIONS
In a large serving dish, assemble the salad by adding chopped lettuce and then pile warmed stirfry and top with remaining ingredients. Mix to combine if desired
Pineapple Pecan Salad INGREDIENTS 3-4 ounces firm or extra-firm tofu, pressed (dry saute over medium high heat if desired) 3 ounces butter plus lettuce (or romaine or any other mild green), chopped (about 2-3 cups chopped) 3 ounces arugula, chopped (about 2-3 cups chopped) ¼ cup red onion, chopped ½ cup shredded carrots ½ cup pineapple, chopped 2 tablespoons pecans, chopped ⅓ avocado, chopped
DIRECTIONS
In a large serving dish, assemble the salad by adding chopped lettuce and then pile warmed stirfry and top with remaining ingredients. Mix to combine if desired. If you like more dressing, feel free to use oil-free hummus, or whatever else you prefer.
Nutritarian Buddha Bowl Salad
Note: some of the ingredients below require pre-cooking.
INGREDIENTS
5-6 cups mild lettuce, like green leaf, spinach or romaine, chopped ½ cup red cabbage, shredded ⅓ cup red onion, thinly sliced and chopped ⅓ cup celery, minced ½ cup zucchini, chopped ⅓ cup mushrooms, sautéed in balsamic vinegar ½ cup hummus, no oil, low-sodium preferable ½ cup red lentils, cooked to mashed potato consistency ⅓ cup steamed beets, chopped 2 small tomatoes, chopped ½ lemon or lime, juiced 1 tablespoon raw, no-salt sunflower seeds
DIRECTIONS
Add all ingredients to a large bowl and mix to combine. 3 of 4 What I Eat in a Day
Arugula Orange Avocado Salad
This is a great basic recipe to which you can add many other veggies, citrus, or greens. Raw red onions, thinly sliced, go perfect with this also. The arugula is the best greens base though, because it pairs so well with the orange segments.
INGREDIENTS
5 ounces arugula spinach mix, ripped or chopped into bite size pieces 2 oranges, segmented + leftover juice ½ avocado, chopped 2 tablespoons hemp seeds
DIRECTIONS
Add all ingredients and toss well to combine.
Kale Orange Blueberry Salad INGREDIENTS 1 bunch lacinato kale, stems removed, chopped or broken into pieces (1 inch square-ish) 1 pint fresh blueberries 1 navel orange, segmented and chopped ¼ cup sliced almonds ¼ cup dried cranberries or dried cherries
DIRECTIONS
In a large bowl, add the kale and squeeze and massage with your hands for about 4-5 minutes until the kale is broken down in size and texture. ( This post shows how to do it. ) Add the rest of the ingredients and toss to combine well
TOMATO AND ZUCCHINI SALAD INGREDIENTS
• Sliced tomato (allowance) • Sliced zucchini (allowance) • Sliced spring onions (allowance) • White wine vinegar • Fresh basil (allowance) • 1 garlic clove (allowance) • Ground black pepper
DIRECTIONS Place the tomato, basil, garlic clove (remove before eating as it is for flavour only) and white wine vinegar in bowl. Quickly cook the spring onions and zucchini in boiling water. Remove and add to tomato mix. Season with salt and ground black pepper. Refrigerate for as long as you like to allow flavours to infuse. Serve with crackers and your protein allowance. This is also really tasty mixed with chopped chicken (allowance) or cheese (allowance).
Crisp and Crunchy Green Salad Salad: 1 head butter lettuce 1 whole avocado, chopped into chunks 1 cup sunflower seed sprouts 1 medium tomato, chopped into small pieces 1 medium cucumber ¼ cup toasted pine nuts Dressing: ¼ cup olive oil J cup balsamic vinegar 1 clove garlic, crushed 1 teaspoon Dijon mustard 1. Rip or cut up the lettuce leaves and place in big bowl. 2. Cut up remaining vegetables and place in the bowl with lettuce 3. Toast pine nuts in an un-oiled skillet on medium heat for 4–5 minutes until lightly browned. 4. Whisk together the olive oil and vinegar, then add the crushed garlic, pour over salad and serve immediately.
Dandelion and Fennel Salad Salad: 1 bunch dandelion greens, cut very finely ½ bulb fennel, thinly sliced 2 cups napa cabbage, sliced thinly ½ cup bean sprouts Dressing: 1 lemon juiced 1 tablespoon mirin* J teaspoon sesame oil 1 teaspoon apple cider vinegar 1 teaspoon tamari soy sauce 2 tablespoons olive oil ¼ teaspoon maple syrup 1. Place the dandelion greens, napa cabbage, fennel, and bean sprouts in large bowl. 2. Mix all the ingredients for the dressing together and dress the salad.
French Bean Salad Salad: 1 pound French beans, ends removed (PT), or zucchini, sliced (CT) 4 medium green onions, finely sliced 2 tomatoes, chopped 4 tablespoons walnuts, chopped Dressing: 1 clove garlic, crushed 2 tablespoons apple cider vinegar 1 teaspoon Dijon mustard 1 teaspoon raw honey ½ cup olive oil 1. Blanch the beans by putting beans into a pan of boiling water and cooking for about 3 minutes. Immediately transfer to a bowl of ice water, allow the beans to cool. Remove, drain, and place in a bowl. 2. Place the beans in a large bowl and add the green onions, tomatoes, and walnuts. 3. In a small bowl whisk all the ingredients for the dressing. Pour over the salad
Citrus Spinach Salad With Shrimp Baby spinach has become a favorite salad ingredient. Enjoy this low calorie, nutritious salad; the oranges give you a big boost of vitamin C!
Ingredients:
12 cups fresh baby spinach 2 medium oranges, cut segments into small pieces 2 TBS chopped dates 4 oz-wt cooked shrimp 2 TBS lemon juice 2 TBS extra virgin olive oil Salt and pepper to taste
Directions:
Combine all salad ingredients and toss with lemon juice and extra virgin olive oil.
How to beat comfort eating It’s easy to turn to food when you’re stressed, upset , or simply bored But you have to address so-called comfort eating to continue making progress on this guide. Emotional eating can be beaten, although it’s not always easily done. In some cases, you may need professional help. As a first step, you could try these simple techniques: Recognising comfort eating To help spot when you’re comfort eating, keep a food diary for a few days. Whenever you eat something, record your mood and how hungry you are on a scale of 1 to 10. If you find you’re eating in response to negative emotions rather than hunger, chances are you’re comfort eating. Now, make a “trigger” list: a list of the feelings and circumstances that tend to spark your comfort eating. Dealing with comfort eating Think about how to change or avoid the circumstances that prompt negative feelings, which in turn lead to comfort eating. If your commute to work leaves you stressed and reaching for a snack, for example, can you find a new route ? It’s not always possible to avoid difficult feelings , but if you find yourself snacking or craving certain food, it can help to follow a routine. Ask yourself: am I really hungry, or is this comfort eating ? Then , wait 30 minutes before eating . Often , you ’ll realise that it is really emotional comfort , not food, that you need.
CONSISTENCY IS KEY Consistency is the most important aspect of any exercise program. If you have a goal, then if you consistently work towards that goal, you'll be able to reach it. Getting started is usually easy for people. They go shopping, get some workout clothes, buy some running shoes and maybe a gym membership. Then, they go and workout pretty steadily for a week or two. But, as they go, they find it harder to keep up their routine. Their lives become more demanding and they begin to go to the gym less and less. In other words, their gym membership goes to waste and they just stop going. Many people choose to workout in the evenings, but for some this routine is even harder to keep going. If you are not completely exhausted when you get off from work, then this is a good time to go. But, if you cannot then you may need to find a way to get there in the morning. It will help you to get woke up and you'll be able to maintain your consistency. There is a misconception that exercise makes you tired , but that's not necessarily the case. It may do this to you the first few times, but as you get fit you will find you have more energy. Couple exercise with adequate sleep, you shouldn't have any problem getting up in the morning and getting going. Plus, you'll be energized all day long, which will help you to make it through your workday much easier.
Even if you don't have a gym membership, chances are that there is a sidewalk outside your house and some people may even have access to a pool. Get up a half hour earlier, throw on the sneakers and get to walking, running, jogging or whatever your exercise of choice is. If you have a four legged friend, they'll surely enjoy this time with you as well.
How to Get Motivated to Lose Weight You promised yourself this time you mean it. For the next three days, you eat salads, jog , and nibble on protein bars. Then within a few days, you are the couch with a tub of Ben & Jerry's ice cream. It's time to throw it aside and get motivated. If you put your mind to it , you can avoid the yo-yo diet and turn it into a yo-u look awesome diet. 1 Set a realistic goal. Saying, "I want to lose 50 pounds in the next couple of weeks" is just plain unrealistic. The weight did not go on that quickly, so it will not come off that quickly. If you set goals that you cannot possibly obtain, of course you will be discouraged. 2 Find a weight loss partner. Finding a partner lets you tap into the power of teamwork. Having someone to cheer you on, be accountable to, and work out with will keep you more likely to stay on track. 3 Join a class. Whether or not you have a workout buddy, consider joining a class. You may pay for classes up front, which will motivate you to attend. Some even take attendance, which may cause some healthy guilt if you don't go. The best classes can feel like having thirty buddies and a coach. 4Start an exercise . Writing down your progress makes everything concrete. You can choose to write it down however you like, but we'll cover two forms: Start an exercise (and food) log. This is where you'll write down what you do every day, how many calories you've burned, how close you are to your goal, and the food choices you've made. If you have a buddy, share it with them for extra responsibility. 5 Get a trainer. Don't have a friend that wouldn't either totally school you or encourage you to go to Starbucks instead? Well then, a trainer may be your best bet. Find one that jives with your personality though; one that makes you feel terrible will end up in you faking sick. 6 Sign up for a special athletic event. When you have an official "due date" on your fitness, it becomes a specific goal to work towards. Be sure it is something you would find enjoyable and appropriate to your physical abilities 7 Do not compare yourself to past versions of you. Posting pictures of yourself when you were younger, skinnier, more athletic, or whatever can ultimately be unmotivating. Even if you lose weight, you will not become that former version of you. Comparing yourself at age 50 to a teen version of you is unfair: teenagers typically have faster metabolisms, have not had children, as many health issues, and often have more "free time" to exercise. Instead try putting up images more reflective of what should motivate you and inspire you today: 8 Tell your family, roommates, and friends about your plans. Holding yourself accountable is often a key element of a health plan. When you feel that what you do will be communicated to others, you are more likely to make smart decisions. Also, those close to you can encourage you and help you on your way. 9 Get into books, blogs, and success stories. Seeing that hundreds of others have gone through the same thing you have can be incredibly motivating. Some of their stories may even touch your heart. It can help to see that others have succeeded. 10 Set up a reward system. However smart we think we are, all humans still respond to the same basic impulses. Set up the right reward system and your brain will be putty in your hands.
DONâ&#x20AC;&#x2122;T WAIT UNTIL YOU HAVE ACHIEVED YOUR GOAL TO BE PROUD OF YOURSELF, BE PROUD OF YOURSELF FOR EVERY STEP YOU TAKE TOWARDS YOUR GOAL. ALL THE BEST! =)
Conclusion You can lose weight, burn stored body fat and build lean muscle. You can do it without starving, without hurting your health and without being miserable. These recipes was carefully designed to help you reach your goals while improving your health and without having to devote hours each day to planning or exercise. Take each day at a time, take each meal at a time and stay focused on your goal: a leaner, healthier, stronger and more attractive you some product mentioned that will help you to lose weight quickly detox your body-)) it will help you to reduce 14 pounds in just a weeks (click here to get access) weight loss system-)) it is a only weight lose system that allow you to lose 1lb per day.this is proven safe system. (click here to get access) lose belly fat-) lose 1pound of belly fat every 72 hours (click here to get access)