Day 1 - 7: From this point on have a salad everyday.
- try eating the salad before your main meal. Then later have it as part of your main dish.
- we are not removing foods you like we are just adding foods to those dishes that are better for you.
- make fruit part of your everyday habit.
-increase the amount of veggies you eat in addition to the salad. The greener the vegetable the better so add it to your meals as a side.
- Add more beans, raw nuts and seeds. Unsalted!
Day 8 - 14: Cut back the amount of starchy grains and veggies you eat.
- Go for whole grains whenever possible.But try for beans and greens first as they are far more nutrient dense than any whole grain out there.
- switch from cheese, red meat and hot dogs to turkey and chicken and grab only low fat dairy.
-Go from one salad and one serving of green veggies to one salad and two servings of green veggies.
- FRUIT FRUIT FRUIT - ITS THE FOUNTAIN OF YOUTH!
Day 15-21:
- milk drinkers: Lets cut back. Cows milk is difficult to digest and can lead to skin problems and digestive problems. Calcium is important and you can get calcium from beans and greens. Bok Choy for instance has more than double the amount of calcium in one serving than there is in a glass of milk.
- Cut back on oils. Even Olive oil... Olive oil is a great substitute for the beginning but we must try to move away from these additional fats.
- fats should come from avocado, flax seeds, fish.
-Allow your body time to digest its meal. Eat when you are hungry. Unless you are an athlete.
- Change the focus of your meal from meat to vegetables. This does not mean no meat... it means make the vegetable the main part of your dish.
Day 22- 28: Cut out caffeine. i trust at this point you have already been trying to do this. Now its time to get it out.
-Get more sleep where possible, nourish your body.
- drink water or fresh juice when the desire for coffee comes to town.
- Break the sugar cycle. Especially if the habit hits after dinner. FRUIT FRUIT FRUIT!
- the consumption of processed foods should be at a low at this point.
I hope this makes it easier for those of you trying to make your lifestyles healthier everyday. It does get easier!
References: Nutritionperscription.com, eatrightamerica.com
One minute on the lips....
Monday, January 31, 2011
Sunday, January 30, 2011
5 STEPS TO STARTING A HEALTHIER YOU
1 -Strive to make every bite count by consuming foods with the most nutrients per calorie.
2 -Stock up on health promoting foods : Vegetables,fruits, beans, nuts and seeds.
These foods contain an abundance of vitamins and minerals and essential nutrients to support your immune system.
3 - This doesn't have to be a vegan diet : Animal food are not prohibited, go for lean cuts and try to not eat red meat as a regular protein source. Get fish in your diet too! Meat products tend to have unnecessary hormones, fats and cholesterol.
4 - Think twice about 'JUNK FOOD' and 'white food' (white bread and sugar) : These foods are full of salt, sugar and unhealthy oils.
5 - The focus is on what you should eat, not what you can not eat.
2 -Stock up on health promoting foods : Vegetables,fruits, beans, nuts and seeds.
These foods contain an abundance of vitamins and minerals and essential nutrients to support your immune system.
3 - This doesn't have to be a vegan diet : Animal food are not prohibited, go for lean cuts and try to not eat red meat as a regular protein source. Get fish in your diet too! Meat products tend to have unnecessary hormones, fats and cholesterol.
4 - Think twice about 'JUNK FOOD' and 'white food' (white bread and sugar) : These foods are full of salt, sugar and unhealthy oils.
5 - The focus is on what you should eat, not what you can not eat.
Friday, January 28, 2011
Winter Warming Turkey Chilli
This is by far one of my favorite winter recipes. Its absolutely delicious and nutritious. You can not go wrong.
Can be made vegetarian by not adding the turkey.
You will need:
Crock pot.
2 cans crushed tomato's
2 cans diced chili flavored tomato's
2 cans diced tomato's plain
2 cans light red beans
2 cans dark red beans
1 black black beans
1 red onion chopped
1 lbs or a bit more depending on the size of your crock pot... Ground Turkey.
Garlic
Olive Oil
Spices (see recipe)
NOTE: I don't use the fat free one ass I think it tastes like cardboard.
Place all canned goods juice and all into the crock pot. Crock pot is set for 4 hours on low heat.
Can be done in 2 hours on a high heat but the slower the better. Saute the onion in olive oil, with garlic salt and pepper. Place sauted onions into crock pot with other ingredients. Brown turkey meat with a little olive oil. Add seasoning: I do salt and pepper and Mrs. Dash sodium free spicy mix. Once its is browned add it to the crock pot. (don't take browning as burning - and if you have ZERO idea how to cook don't do this recipe cos there are no exact measurements you go with the flow here).
To flavor: Add oregano (about 2 teaspoons), chili powder, cayenne pepper, paprika, salt and pepper.
For the rest of the ingredients you add and mix and taste. The spicier you want it the more you add. Don't go crazy on the first dash of spices. Add, let it cook for an hour or two then stir and taste and add as you go to suite you. For the ones who want to live on the wild side, serve it with sour cream and grated cheese. Its delicious!!!!
Can be made vegetarian by not adding the turkey.
You will need:
Crock pot.
2 cans crushed tomato's
2 cans diced chili flavored tomato's
2 cans diced tomato's plain
2 cans light red beans
2 cans dark red beans
1 black black beans
1 red onion chopped
1 lbs or a bit more depending on the size of your crock pot... Ground Turkey.
Garlic
Olive Oil
Spices (see recipe)
NOTE: I don't use the fat free one ass I think it tastes like cardboard.
Place all canned goods juice and all into the crock pot. Crock pot is set for 4 hours on low heat.
Can be done in 2 hours on a high heat but the slower the better. Saute the onion in olive oil, with garlic salt and pepper. Place sauted onions into crock pot with other ingredients. Brown turkey meat with a little olive oil. Add seasoning: I do salt and pepper and Mrs. Dash sodium free spicy mix. Once its is browned add it to the crock pot. (don't take browning as burning - and if you have ZERO idea how to cook don't do this recipe cos there are no exact measurements you go with the flow here).
To flavor: Add oregano (about 2 teaspoons), chili powder, cayenne pepper, paprika, salt and pepper.
For the rest of the ingredients you add and mix and taste. The spicier you want it the more you add. Don't go crazy on the first dash of spices. Add, let it cook for an hour or two then stir and taste and add as you go to suite you. For the ones who want to live on the wild side, serve it with sour cream and grated cheese. Its delicious!!!!
Tuesday, January 25, 2011
Food Journal: 01/25/2011
Today was tough!!!
So i went to bed drinking a cup of peppermint and green tea and needless to say I did not check if there was caffeine in it or not. Well there was! And my body had just adapted to no caffeine. So this substance that used to be a mere flesh wound in my life woke me up so much I could have completed a marathon. So after little rest I woke up grumpy and hormonal. In addition I woke up with MASS cravings for everything chocolate. After doing three full circles in the grocery store and returning all the chocolaty goods I had added to my cart (all the time selling myself on them due to their organic nature) DENIAL. I finally returned them all and went home to make some soups. Every time the mere thought of sweets came into mind I ate coup. It it so full of fiber that it made me full enough to not want to eat anything else. You do what you must!
1/4 cup steel cut oats made with water
added almond milk, a few blueberries (WASHED - don't ever be lazy on this), pinch of flax seeds and agave nectar to make it completely delicious.
10 oz almond milk
1 x packet of Amazing Meal
1 oz raw almonds
2 Cups broccoli soup (don't knock it until you try it! I will eventually get this recipe up too)
2 Cups Vegetable soup (all homemade.... if you don't eat veggies then your wasting your time on this site)
8 oz Chicken Breast that I flavored with salt and pepper. Ate it with my fav hot sauce. Chose a good one if you go with a hot sauce.
1 cup of sauted spinach.
1 medium apple
6 oz baked Salmon
Gigantic salad ( greens, tomato, olives, cucumber) drizzled with olive oil and balsamic vinaigrette
Off to bed before I have any more thoughts on ice cream! Which I don't keep in my house because if its there I will eat it. And all of it!
So i went to bed drinking a cup of peppermint and green tea and needless to say I did not check if there was caffeine in it or not. Well there was! And my body had just adapted to no caffeine. So this substance that used to be a mere flesh wound in my life woke me up so much I could have completed a marathon. So after little rest I woke up grumpy and hormonal. In addition I woke up with MASS cravings for everything chocolate. After doing three full circles in the grocery store and returning all the chocolaty goods I had added to my cart (all the time selling myself on them due to their organic nature) DENIAL. I finally returned them all and went home to make some soups. Every time the mere thought of sweets came into mind I ate coup. It it so full of fiber that it made me full enough to not want to eat anything else. You do what you must!
1/4 cup steel cut oats made with water
added almond milk, a few blueberries (WASHED - don't ever be lazy on this), pinch of flax seeds and agave nectar to make it completely delicious.
10 oz almond milk
1 x packet of Amazing Meal
1 oz raw almonds
2 Cups broccoli soup (don't knock it until you try it! I will eventually get this recipe up too)
2 Cups Vegetable soup (all homemade.... if you don't eat veggies then your wasting your time on this site)
8 oz Chicken Breast that I flavored with salt and pepper. Ate it with my fav hot sauce. Chose a good one if you go with a hot sauce.
1 cup of sauted spinach.
1 medium apple
6 oz baked Salmon
Gigantic salad ( greens, tomato, olives, cucumber) drizzled with olive oil and balsamic vinaigrette
Off to bed before I have any more thoughts on ice cream! Which I don't keep in my house because if its there I will eat it. And all of it!
Lets tackle some questions ...
I am so happy with the positive response that I am getting through this blog. I do really hope that it helps you guys get on the right track when it comes to your health. I think the word 'health' is used to loosely that we often take for granted how important it is! I know I do. None of us sign up for high blood pressure or diabetes or strokes or depression or fatigue... yet we do nothing to prevent that from happening. We think we do... yet the crap we put into our bodies every single day is the road we have all chosen to go down.
So I am getting so much concern about headaches, irritability, cramps... lets clear it up like this. bad foods are toxin. Its that simple. Those of you who disagree... need more than just my blog to help educate you. I have to keep stressing that... I LOVE BAD FOODS TOO! LOVE CHOCOLATE, PIZZA, BEER, COFFEE and everything else you want to slap into that category. However I needed to make those things what they should be... treats to enjoy on occasion. When you stop eating broccoli, you don't get headaches or cravings... why? Because it is not a toxin food and not one that is addictive. So yes... there will be withdrawals, there will be headaches, you may be grumpy... but bottom line is - It wont last more than 3 to 4 days.
Tea - A general concern on the bad taste of black tea has been brought to my attention - that's OK.... there are plenty of other teas out there that you can find to get you the caffeine fix you need right now. For my ladies, lets not forget that there have also been studies linking cellulite to the over consumption of coffee and sugar. Just a though...Mix in some Agave nectar or honey and stop finding the bad and enjoy what goodness your doing for your bodies.
Recipes : I see that there have been a lot of requests for these things... I shall hopefully make time this week to type a few out. If anyone has some that they want em to check are as good for them as they suspect... email them away.
We live in a world where the majority of our population is on prescription something ( No judgement - I have taken my fair share) and are obese. I'm not suggesting you be miserable. I'm suggesting you all live longer :-). I love to live.... this we all know. And if you need to eat toxin foods all the time to live a happy life.... my answer to you is, heroin addicts need their fix everyday to live their lives too. Just saying.
So I am getting so much concern about headaches, irritability, cramps... lets clear it up like this. bad foods are toxin. Its that simple. Those of you who disagree... need more than just my blog to help educate you. I have to keep stressing that... I LOVE BAD FOODS TOO! LOVE CHOCOLATE, PIZZA, BEER, COFFEE and everything else you want to slap into that category. However I needed to make those things what they should be... treats to enjoy on occasion. When you stop eating broccoli, you don't get headaches or cravings... why? Because it is not a toxin food and not one that is addictive. So yes... there will be withdrawals, there will be headaches, you may be grumpy... but bottom line is - It wont last more than 3 to 4 days.
Tea - A general concern on the bad taste of black tea has been brought to my attention - that's OK.... there are plenty of other teas out there that you can find to get you the caffeine fix you need right now. For my ladies, lets not forget that there have also been studies linking cellulite to the over consumption of coffee and sugar. Just a though...Mix in some Agave nectar or honey and stop finding the bad and enjoy what goodness your doing for your bodies.
Recipes : I see that there have been a lot of requests for these things... I shall hopefully make time this week to type a few out. If anyone has some that they want em to check are as good for them as they suspect... email them away.
We live in a world where the majority of our population is on prescription something ( No judgement - I have taken my fair share) and are obese. I'm not suggesting you be miserable. I'm suggesting you all live longer :-). I love to live.... this we all know. And if you need to eat toxin foods all the time to live a happy life.... my answer to you is, heroin addicts need their fix everyday to live their lives too. Just saying.
Monday, January 24, 2011
Food Journal: 01/24/2011
Herbal tea sweetened with Agave Nectar 2 cups
1 Whole Grape fruit
Vitamin supplements: B- Complex, Multi- Vitamin, l-lysine
Grilled chicken breast kabob with green, red and yellow peppers. Marinated in Whole foods teriyaki sauce.
Steamed asparagus about 1 cup
1 cup Lentil soup. Bought from whole foods, they are great!
2 handfuls of sunflowers seeds
2 mandarin oranges
8 oz Tuna steak, seasoned with salt and pepper, grilled then baked for 12 minutes.
steamed broccoli about 1 cup
2 tbs black bean hummus. (so good! Got the idea when walking through he store just made my own healthier version. Recipe available if you request it)
Late night sugar fix: 10 oz Almond milk with 1 packet of Amazing meal shake!! YUM!!
WATER WATER WATER!!!!!!!!!!!!!!
1 Whole Grape fruit
Vitamin supplements: B- Complex, Multi- Vitamin, l-lysine
Grilled chicken breast kabob with green, red and yellow peppers. Marinated in Whole foods teriyaki sauce.
Steamed asparagus about 1 cup
1 cup Lentil soup. Bought from whole foods, they are great!
2 handfuls of sunflowers seeds
2 mandarin oranges
8 oz Tuna steak, seasoned with salt and pepper, grilled then baked for 12 minutes.
steamed broccoli about 1 cup
2 tbs black bean hummus. (so good! Got the idea when walking through he store just made my own healthier version. Recipe available if you request it)
Late night sugar fix: 10 oz Almond milk with 1 packet of Amazing meal shake!! YUM!!
WATER WATER WATER!!!!!!!!!!!!!!
TIPS TO START
Starting soemthing like this is never easy when you just cut it all off in one go.
I suggest you do it though .... as cold turkey as possible.... as having the additional
"none neccessary" food items in your diet will only prolong the cravings essentially not get down to the route of what is causing the 'problems' in the first place.
What problems?? fatigue, NEED for caffeine, depression, constipation, re -occuring colds/allergies/flu like symptoms, dark shadows under the eyes or in the corners of the eyes, insomnia... thats what i can think of right now.
TIPS:
Go agave.... remove sugar and sugar substitutes!!!!! Its chemicals!!!! If you read about the agave sweetener you will see it doesn't effect the glycimic index half as much as any other form of sugar. Including the natural sugars that we get from fruit. (but we eat fruit here... lots of it!)
To get yourself off the morning cup of coffee (or 7) depending on the person.... start with BLACK tea. It has caffeine in it. So you will get the boost you need. It will help train your mind and body to get off the creamy sugary coffee and the 'fix'. They survived centuries ago with out red bull, energy drinks and whatever poison we subject ourselves to. So we can surely do it now. I'm not saying this as if its easy... trust me! I LOVE my poison drinks! Energy tablets and millions of diet soda drinks and coffee all sugary and sweet.... But I am officially off the goods :-).
Don't think about the preparation as such a 'big deal'. Its no more time than ordering some crappy take out or sitting in the store trying to find something suitable. Just do it! prepare the night before. It takes no time to put the stuff on the stove or in the oven and thats the bulk of the work. I make extras and eat it the next day or later in that day.
Ok... that's enough tips for now.... give feed back ask questions.
I suggest you do it though .... as cold turkey as possible.... as having the additional
"none neccessary" food items in your diet will only prolong the cravings essentially not get down to the route of what is causing the 'problems' in the first place.
What problems?? fatigue, NEED for caffeine, depression, constipation, re -occuring colds/allergies/flu like symptoms, dark shadows under the eyes or in the corners of the eyes, insomnia... thats what i can think of right now.
TIPS:
Go agave.... remove sugar and sugar substitutes!!!!! Its chemicals!!!! If you read about the agave sweetener you will see it doesn't effect the glycimic index half as much as any other form of sugar. Including the natural sugars that we get from fruit. (but we eat fruit here... lots of it!)
To get yourself off the morning cup of coffee (or 7) depending on the person.... start with BLACK tea. It has caffeine in it. So you will get the boost you need. It will help train your mind and body to get off the creamy sugary coffee and the 'fix'. They survived centuries ago with out red bull, energy drinks and whatever poison we subject ourselves to. So we can surely do it now. I'm not saying this as if its easy... trust me! I LOVE my poison drinks! Energy tablets and millions of diet soda drinks and coffee all sugary and sweet.... But I am officially off the goods :-).
Don't think about the preparation as such a 'big deal'. Its no more time than ordering some crappy take out or sitting in the store trying to find something suitable. Just do it! prepare the night before. It takes no time to put the stuff on the stove or in the oven and thats the bulk of the work. I make extras and eat it the next day or later in that day.
Ok... that's enough tips for now.... give feed back ask questions.
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