How to Eat with the Food Pyramid

According to the Food Pyramid, we need foods from each of these main groups to fulfill our daily requirements to maintain a healthy body system, and to power us through each day! 

Grains= Orange

·      2-4 ounces a day of whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, brown rice, quinoa, popcorn, buckwheat

·      Avoid products with the ingredients containing “enriched wheat flour,” “white flour,” or “unbleached wheat flour”

Protein= Blue

·      3-6 ounces a day of any meat, poultry, fish, eggs, nuts, and seeds

·      1 chicken breast, 2 oz tuna, 2 tbs peanut butter, 2 eggs, ½ cup chickpeas, ½ cup tofu, 3 slices of turkey , ½ cup black beans

Fruits= Yellow

·      1-2 cups a day of all fruits and 100% fruit juices

·      When consumed on an empty stomach, all nutrients and vitamins are

successfully absorbed by the body and digestive tract

Vegetables= Green

·      1-3 cups a day of dark green vegetables, orange vegetables, beans,

starchy vegetables, and other vegetables including tomatoes, eggplants, artichokes, etc

Milk, Dairy= Purple

·      2-3 cups a day of skim milk, low-fat yogurt, low-fat cheese, milk substitutes such as unsweetened soy, almond, or rice milk

Oils= Red

·      Limit to 1-2 tbs a day of either sunflower, canola, corn, cottonseed, olive,

safflower, soybean oil

·      Oils contain fatty acids such as monounsaturated fatty acids and

polyunsaturated fatty acids that help with nutrient absorption and digestion.

Breakfast: Approximately 350-450 calories

Opt to start your day off with warm lemon water or warm herbal tea.

 Yogurt Parfait

In a bowl, add yogurt, honey and layer on strawberries and then blueberries.

·      1 Cup Greek Yogurt (Fage)

·      Mix in 1 tbs honey

·               Add ½ cup of frozen or fresh strawberries

·               Add ½ cup frozen or fresh blueberries

Toast with spread

Put two slices of bread into a toaster, remove and add almond/peanut butter, top with sliced banana and sprinkle on top with cinnamon.

·      2 slices Ezekiel Toast

·      2 Tbs natural almond butter or peanut butter

·      1 small banana sliced

·      1 Tbs cinnamon

·      1 cup unsweetened green or black tea

Hot cereal

Mix cooked oatmeal with milk substitute and mix in other ingredients

·      1 Cup Oatmeal

·      ½ cup soy milk or almond milk

·      ¼  cup blueberries

·      1 cup orange juice

Breakfast burrito

Warm tortilla in a skillet or in an oven at 350 degrees for 3 minutes on each side. Add egg, beans and top with grated cheese and salsa. Fold into a burrito.

·      1 Ezekiel tortilla

·      1 scrambled egg

·      1/3 cup black beans

·      1 tbs low moisture mozzarella cheese

·      2 tbsp salsa

·      1 cup orange juice 

Cold cereal

In a bowl, combine cereal, milk or milk alternative, and top with fruit.

·     1 cup Kashi cereal, Puffins, or Nature’s Path cereal

·     1 cup fat-free milk, unsweetened almond milk, rice milk, or soy milk 

·     1 small banana

English Muffin Breakfast 

Toast English muffin and remove. Add Earth Balance butter and top with no sugar added preserves. Cut grapefruit in half and peel egg.

·     1 whole wheat English muffin

·     2 tsp Earth Balance Butter

·     1 tbsp jam or preserves, no sugar added

·     1/2 medium grapefruit

·     1 hard-cooked egg

·     1 unsweetened beverage- iced tea, coffee, tea

Fresh Fruit Plate

Scoop cottage cheese into a bowl and top with all fruit.

·      1 Cup low fat, organic cottage cheese

·      ¼ Cup blueberries

·      ¼ Cup cubed cantaloupe

·      2 sliced strawberries

·      1 kiwi peeled and sliced

 Fruit Smoothie

Combine ice banana, strawberries and mango in blender, add milk of choice and blend for 1-2 minutes or until smooth. Add honey and blend again until smooth texture.

·      1 small banana

·      1 tbs honey

·      ½ cup frozen or fresh strawberries

·      ½ cup frozen or fresh mango

·      ½ cup unsweetened almond, soy, rice, or skim milk

·      1 cup ice (not needed if fruit is frozen)

Omelet

Mix eggs together with all vegetables and pour into a skillet on medium heat sprayed with non-stick spray. Let cook thoroughly for about 3-5 minutes, fold over into an omelette and cook again for another 3-5 minutes.  Place bread in the toaster and remove, spread Earth Balance on toast.

• 3 large egg whites
• ¼ cup chopped spinach fresh or frozen
• ¼ cup chopped tomatoes
• ¼ cup chopped peppers
• ¼ cup chopped onions
• ¼ cup chopped mushrooms
• 2 tbs low fat mozzarella cheese
• 1 slice of Ezekiel toast
• 1 Tbs Earth Balance butter

Lunch and Dinner: Approximately 350-450 calories

Spinach Salad

Mix tuna in a bowl with mayo and lemon juice and onions. Add spinach to a large plate with cucumbers, tomatoes, sunflower seeds, tuna and balsamic.

·               1 cup of spinach leaves

·               ½ can of tuna fish

·               2 tbs light mayo

·               2 tbs lemon juice

·               ¼ cup of diced tomatoes

·               ¼ cup onions

·               ¼ cucumber

·               2 tbs sunflower seeds

·               2 tbs balsamic vinegar

Mexicali Salad

In a large bowl, add broken up tortilla chips on the bottom. Top with romaine, beans, tomatoes, onions, and sliced avocado and salsa as the dressing.

·               1 cup romaine hearts

·               ½ cup black beans

·               ½ cup diced tomatoes

·               ½ cup diced onions

·               ¼ cup salsa

·               ½ avocado in slices

·               1 handful of blue corn tortilla chips

Chicken Salad

In a small bowl combine olive oil, red wine vinegar, water, and lemon juice and stir mixture for salad dressing. On a plate, add mixed baby greens and top with sliced grilled chicken breast surrounded by sliced tomatoes, cucumbers, cranberries and sunflower seeds. Drizzle dressing over salad.

• 1 cup mixed baby greens
• 1 grilled chicken breast
• 1 medium tomato sliced
• ½ cup chopped cucumber
• 1tbs olive oil
• 1tbs red wine vinegar
• 1tbs water
• 1tbs lemon juice
• 1 tbs dried cranberries
• 1 tbs sunflower seeds. 

Vegetarian Salad

Mix baby greens, chickpeas, all vegetables, feta cheese, and balsamic    dressing in a large bowl and toss.

• ½ cup chickpeas
• 1 cup mixed baby greens
• 1 cup diced peppers
• ½ cup sliced button mushrooms
• ½ cup diced cucumber
• ½ cup cherry tomatoes
• 2 tbs feta cheese
• 2 tbs pistachios
• 2 tbs balsamic dressing

Middle East Wrap

Warm wrap in oven at 350 degrees for 5 minutes or in a skillet on medium heat.  Place on plate and spread hummus on wrap, top with avocado, tomatoes, romaine, sunflower seeds, and fold into a wrap. Cup in half. Cube 1/4 a cantaloupe for about 1 cup.

• 1 whole grain wrap- Ezekiel
• 2 tbs hummus
• 1 half avocado sliced
• 1 tbs sunflower seeds
• ½ cup romaine
• ¼ cup chopped tomatoes
• For a side dish, 1 cup cut up cantaloupe

 Turkey Sandwich

Toast both pieces of bread. Spread mustard on one slice. Top with turkey slices, tomato slices, cucumber and romaine. Place other slice of bread and cut in half. Scoop 1 tbs hummus into a bowl and enjoy with two stalks of cut up celery and a handful of baby carrots.

·      2 slices whole grain bread Ezekiel bread

·      2 slices of turkey

·      1 romaine heart

·      2 tomato slices

·      4 cucumber slices

·      1 tbs mustard

·      For a side dish, 1 cup of carrots and celery

·      with 1 tbs hummus

Veggie burger

Heat veggie burger in a medium heat skillet or in the oven at 350 degrees for about 5 minutes a side . On the bun, spread the mustard and ketchup on the top slice. On the bottom slice, place the veggie burger with all vegetables on top and cover with top slice of bun.  Cut half a sweet potato into wedges, place in oven with 1 tbs sprinkled olive oil on them at 350 degrees for 25 minutes or until golden brown.

• 1 veggie burger- Morning Star, Dr. Praggers, etc
• Whole wheat bun
• 1 tbs dijon mustard
• 1 tbs ketchup
• ¼ cup baby spinach
• ¼ cup sprouts
• 2 tomato slices
• 2 avocado slices.
• Side: baked sweet potato fries
• 1 tbs olive oil

White Bean Soup

Typically high in sodium, and the cream based soups are very high in fat. Unless noted low sodium or low fat, limit soups. Minestrone or vegetable soup is the best option. Spread hummus on bread and top with cucumber and tomato slices.

·      1 cup of low sodium vegetable or chicken broth based soup (minestrone, vegetable

·      ½ cup white beans

·      1 slice of whole wheat bread- Ezekiel

·      1 tbs hummus

·      5 cucumber slices

·      2 tomato slices

Pasta Marinara

Combine pasta in a bowl with mixed vegetables and protein option, top with marinara sauce and stir.

• 1 cup of whole wheat or brown rice pasta
• ¼  cup mixed steamed vegetables- carrots, broccoli, zucchini
• 1 cup of grilled shrimp or cubed tofu 
• ½ cup of tomato marinara sauce

Chicken Brown Rice

Slice asparagus stalks into quarters. Combine olive oil, vinegar and lemon juice in a small bowl and set aside. In a bowl, add rice, chicken and asparagus and top with dressing and stir.

• 1 cup brown rice
• 1 cup grilled chicken
• 1 cup grilled asparagus
• 1 tbs extra virgin olive oil
• 1 tbs red wine vinegar plus
• 1tbs lemon juice for the dressing

Seafood

In a skillet, heat on medium extra virgin olive oil and add spinach, mushrooms and onions with basil. Let cook for about 5-7 minutes or until vegetables are soft. Add to a plate- quinoa and top with salmon. Add vegetable mixture on top of salmon.

• 1 piece of grilled salmon without skin
• ¼ cup spinach
• ¼ cup sliced mushrooms
• ¼ cup sliced red onion
• ¼ cup basil
• 2 tbs extra virgin olive oil
• 1 cup of quinoa

Healthy Quesadilla

In a skillet, on medium heat, add olive oil and add onions and peppers and beans to heat for 5-7 minutes or until soft. Top with cilantro. In another skillet, heat tortilla for 1 minute on each side. Add cheese to tortilla on one side and once melted, add vegetables and beans to tortilla on top of cheese. Top with cilantro and avocado slices.

·      1/4 cup sliced bell peppers

·      1/4 cup chopped onion

·      1 tablespoon olive oil

·      1/2 cup whole pinto beans

·      1 whole wheat tortilla- Ezekiel

·      1/4 cup cilantro, chopped

·      2 tbs low moisture mozzarella cheese

·      ½ avocado sliced

Chinese stir-fry

In a large bowl, add noodles. In a medium heat skillet, add peanut oil and teriyaki sauce and mix with broccoli and chicken. Cook for 4-5 minutes or until broccoli is soft and chicken is cooked thoroughly (unless pre-cooked chicken). Add all ingredients to bowl of soba noodles and mix.

• 1 cup soba or buckwheat noodles
• 1 cup broccoli
• 1 tbs peanut oil
• 2 tbs  lite teriyaki sauce
• 1 cup diced chicken.

Forget Dieting....

Dieting...what we all talk about on a regular basis- whether it be the newest detox diet or the Master Cleanse, liquid diet, grapefruit diet, or even disgustingly enough the cabbage soup diet, these are all trends that won't actually help you reach your target weight and most importantly won't leave you feeling great! 

Instead- try portion sizes and adding as many fruits and vegetables, along with complex carbohydrates, healthy amounts of protein and plenty of water and fiber throughout the day and you will not only feel amazing, but your body will also be in tip-top shape externally and internally. 

I am not a huge fan of counting calories- but most people are not aware of the amount of food they are consuming, leading to weight gain and a struggle to lose that last few pounds. The best and easiest advice I have to beat this-

• Exercise at least 5 times a week for 60 minutes at 60%-80% maximum heart rate
• Drink Water- your body weight in kg is how many ounces a day you should be drinking!
• Eat in portion and GOOD calories- complex carbohydrates such as brown rice and fruit, vegetables, excellent sources of protein not in excess quantity, and fiber! 

This is my 1200 calorie diet that will teach you about portion control and will help you realize how fast calories can add up and add on to your waist line. 

Keep in mind- 3,500 calories equals 1 pound of stored body fat, which equals high risk for Hypertension, Coronary Artery Disease, Cardiovascular Disease, Plaque build-up in your arteries, Increased risk of heart attack and stroke, Diabetes, and many other life- threatening diseases.  

Breakfast:

1 apple (or any other fruit- except oranges)

3 egg whites

Mid-Morning Snack: 

1 Cup Raw juice:

carrot/apple/celery

Green Plant

2 C Red Juice

carrot/beet

Lunch:

1 C brown rice

1 C mixed vegetables- carrots, peppers, green beans, etc- steamed or grilled

1 serving of protein- chicken, tofu, shrimp, black beans

Dinner:

2 C mixed baby green lettuce

½ C mushrooms and/or pepper OR grilled asparagus

½ C garbanzo beans OR serving of protein- tofu OR shrimp OR chicken or any other protein

½ C cucumber

1 C cherry tomatoes/chopped tomatoes

dressing:

Galeos- Caesar, Miso, Ginger Wasabi, Honey Dijon

1tbs balsamic+1tbs water+1tbs extra virgin olive oil

1tbs water +1tbs extra virgin olive oil + 1 tbs red wine vinegar

Drink:

75-100 oz water/day

Warm lemon water

Herbal green tea

Celery, Cucumber: unlimited throughout the day, yesss!!! 

1 fiberball/day after lunch or dinner (Don't know what this is? It's one of my famous recipes, so you'll have to contact me to place an order)

Anywhere, Anytime 30 minute Workouts!

30 minute Interval 

5-minute warm-up

    Jumping jacks

    1 minute intervals

    30 second rest

10 x 1.5 minute intervals

30 second intense for the following workouts and 1 minute recovery and rest

1.  woodchops 15 each side 8-10 lb weight

2.  plank

3.  side plank right side

4.  side plank left side

5.  boat pose

6.  straight leg sit ups

7.  fly 8-10 lb weights

8.  Curls 8-10 lb weights

9.  Leg lifts

10. Glute kick-backs resistance band

5-minutes cool-down

   equilibrium

   cat and cow 

               

  

Jumping Jacks- Stand tall with your feet together with your hands by your sides.  Keep your core tight the whole time.  This movement should be controlled and swift.  Jump your feet vertically out while at the same time moving your hands over your head.  Return to starting position and repeat. 

Woodchops- Attach one end of your resistance band into a secure place close to the ground.  Grab the other end of the band.  Step a few steps away from the secured end to create tension.  Rotating the body and bring arms across the body toward the sky in a diagonal movement.  Arms should be straight at all times.  Make sure you rotate hips and knees to avoid injury.  Repeat on other side.   

Plank- Lie on a mat on your stomach.  Lift yourself onto your toes and forearms.  Keep your abs tight and your back flat the whole time.  Don’t let your hips sag.  Your body should be in complete alignment.  

Side Plank- Lie on your side.  Make sure your body is in alignment.  Place your elbow underneath your shoulder.  Rest on your forearm.  Lift your body off of the ground and prop your body up on your forearm and foot.  Keep your core tight throughout the whole plank. 

Boat Pose- Sit down on your mat.  Bend your knees and draw them into your chest.  With your feet still on the ground, place your arms straight out in front of you.  Slowly lift your feet off the ground and extend your legs into the air at a 45 degrees angle.  Hold for the time allotted and return to start position.  Keep your back straight the whole time.   

Straight leg crunch- Lie on your back on your mat, legs straight out. Place your hands behind your head without interlocking fingers.  Lift your shoulders off the ground and crunch up toward your legs all the way up to 90 degrees while keeping legs straight on the ground.  Slowly lower down and repeat. 


Fly- Stand with a bend at the waist and back straight, shoulders back. Hold weights in hands and pull backward, keeping shoulders down and aligned and squeeze latissimus dorsi (back muscles) and then release. 

Curl- Hold weights to your side and raise slowly all the way up to shoulders, palms facing towards body. Squeeze muscles for a contraction and breathe in, on the release, breathe out and lower completely to straight arm, repeat. 

Leg Lifts- Lie flat on ground legs straight out, place hands behind head. Raise legs while remaining straight and lower slowly, repeat. 

Glute kick back w/ bands- Grad your resistance band.  Grab each handle and step onto it a little more than hip width apart.  Place your hands onto your hips.  Stand tall core tight.  Slowly and controlled take your first leg and kick your heel back about a foot.  Hold for a few seconds and repeat on the other side. 

Equilibrium stretch- Lower down to hands and knees. Slowly raise your left arm and right leg and stretch and lengthen through your core while engaging abdominal muscles. Switch arm and leg slowly and return to start. 

Cat and Cow- Get on your hands and knees, your hands should be under your shoulder and your knees under your hips.  Inhale and draw your belly button into your spine and slowly arch your back.  Tops of feet should be flat on the ground.  Neck should be bent and eyes should be looking at the navel.  Exhale and begin to push the stomach to the ground.  Eyes should be looking up at the ceiling while your feet are curled up on your toes.  Start this movement at the spine first.  The neck should be the last to move. 

My Top 10, Easy, Nutritious Recipes

Out of all the cooking I do, these are my favorite recipes that I cook the most. A mix of breakfast, lunch and dinner ideas!
Not only are they insanely easy, the ingredients are nutritious, affordable, and delicious! For most recipes, the servings are for one person. Increase as needed if cooking for more people or cooking extra for other meals later in the week! 

10. Black Bean Veggie Burgers (makes 4-6 patties)

4 Tbs extra virgin olive oil

1 tsp salt (or more to taste)
1 Tbs Cumin
1 Tbs Red Pepper Flakes (optional, add more for spicy burgers)
1 C frozen or fresh mixed peppers, chopped
1 C diced onions
4 garlic cloves, finely chopped
1 can organic black beans, in water, no salt added
1 can organic pinto beans, in water, no salt added
1 can organic kidney beans, in water, no salt added


Heat stove to medium and in a large, deep skillet, add 2 Tbs extra virgin olive oil, onions, and garlic and let cook for 3-5 minutes. Add peppers and let cook for another 5 minutes approximately. Add all beans and let simmer for another 10-12 minutes or until soft and mash all ingredients. Add all spices and mix thoroughly until mashed. 


Turn off heat and add mixture to large bowl and place in fridge for at least 15 minutes. Once cooled down, mash all ingredients thoroughly again. Heat a skillet on medium heat and add rest of oil to coat pan. Form patties approximately 2 inches thick and the size of your palm, and place in pan. Cook about 5 minutes on each side or until golden browned and crisp. Prepare a plate with salad and place veggie burger on top, or eat on a whole wheat bun. Top with grilled onions, tomatoes, or any other vegetable and enjoy with sweet chili sauce or dressing of your choice. 

9. Roasted Vegetables and Quinoa or rice
1 C Quinoa (1 C of quinoa to 2 cups of water to cook) or Brown Rice
1 Red Pepper, chopped length wise
1/2 Zucchini cut length wise into pieces
1/4 Eggplant cut length wise into pieces
1TBS Earth balance butter
salt and pepper to taste
1 TBS extra virgin Olive Oil
1 TBS balsamic
1 TBS sessame seeds
1 serving frozen shrimp or other protein source


Preheat oven to 350 degrees. Boil 2 cups of water on stove on medium heat and add quinoa, cook accordingly, approximately 20-30 minutes or until water is gone. Line baking sheet with foil and coat with non-stick cooking spray. Add vegetables to baking sheet and drizzle with extra virgin olive oil and balsamic. Top with sessame seeds and roast for 30-40 minutes. Cook shrimp or protein (optional) in pan over medium heat until done. Add butter to quinoa and salt and pepper, and stir. Plate quinoa, place vegetables on top and mix in shrimp. Feel free to add red pepper flakes to this dish to make it spicy.


Quinoa is considered a seed and cooks and tastes like a grain, making it a great replacement. Quinoa is a complete protein, containing all 9 essential amino acids, the bodies building blocks. Quinoa contains magnesium to helpr relax muscles and improve blood pressure. It contains fiber, as well as manganese and copper, and full of antioxidants. Most importantly, quinoa is gluten free and easily digested to ensure proper digestion.








8. Brown Rice and Salmon with baked veggies or side salad


1 salmon filet, fresh or frozen, wild
2 TBS extra virgin olive oil
1 Tbs pepper
1 C long grain brown rice
1 Tbs Earth Balance butter
5-7 stalks of asparagus or ingredients for a small salad- 1C mixed baby greens, chopped tomato, chopped cucumber and oil and vinegar or Galeo's dressing 


Heat stove on medium, fill pot with 2 cups water (for every 1 C of rice, add 2 cups of water). Simmer for a few minutes and add rice with a dash of salt. Preheat oven to 450 degrees farenheit. Coat salmon and asparagus in extra virgin olive oil. Cover salmon generously with pepper and a dash of salt. Line a baking sheet with foil and spray with non-stick spray. Place salmon, skin side up and surround with asparagus. Bake in oven for 25-35 minutes or until well done. Mix buter into rice and place salmon over rice with asparagus.
Salmon combined with extra virgin olive oil complements the omega-3 fatty acids that are in both the fish and oil. This meal provides you with nearly 30 grams of protein, vitamins and minerals and complex carbohydrates that will keep you full and restore muscle glycogen.



7. Blueberry Coconut Muffins


11/2 C buckwheat flour
1/2 C coconut flour
1 C frozen or fresh blueberries
1 C honey
1 tsp baking powder
1 tsp baking soda
4 egg whites
1/3 C unsweetened almond milk or rice milk
1 Tbs cinnamon
silicon free baking cups

Preheat oven to 350 degrees farenheit. Mix flours, baking powder, baking soda, cinnamon. Mix eggs, milk, honey, and blueberries. Mix dry and wet mixtures until dough-like consistency is reached. Spoon mixture into 12 baking cups and bake for 25 minutes or until cooked thoroughly.


6. Vegetable Quesadilla
1 Ezeiekiel Wrap
1/4 C black beans (in water, no salt)
1/4 C peppers
1 Tbs chopped onion
1 Tbs extra virgin olive oil
1/4 C low moisture cheese, rice cheese, almond cheese (optional)
1/4 C chopped mushrooms of choice


Heat large skillet and add half of extra virgin olive oil. Add Eziekiel wrap and warm on both sides for 30 seconds approximately, or until lightly browned. In another pan add the rest of the extra virgin olive oil and add beans, peppers, onion, and mushrooms and cook until browned. Add cheese to Eziekiel wrap, let melt and add bean and vegetable mixture. Season with salt and pepper and fold over to form a quesadilla. Cook evenly for another 30-60 seconds on each side. Eziekiel wraps are full of fiber, protein, sprouted wheat, and are high in vitamins and minerals. They are also low in calories.

5. Protein Smoothie


1/2 Banana
1/2 C frozen berries
1/2 C frozen strawberries
1/2 C almond milk
Protein powder of choice (hemp,soy,whey, rice)
Blend all ingredients and enjoy. A protein smoothie is essential after a hard workout or for breakfast. After exercise, your body requires carbohydrates and protein and when consumed in a liquid form, your muscles glycogen levels are restored at a faster pace and digestion occurs more rapidly than solid food.






4. Egg White Scramble
1/2C Eggology Egg Whites or 4 egg whites
1/4 C peppers
1/4 C mushrooms
1/4 C onion
1/2 Avocado
1/4 C feta cheese (optional)
2 pieces of Eziekiel bread, toasted with Earth Balance butter

Heat skillet on medium, spray with extra virgin olive oil and add peppers, onions, and mushrooms. Let brown and add egg whites. Stir occasionally until cooked thoroughly and add feta if using. Plate and top with avocado. Egg whites are an excellent source of protein and four egg whites contains approximately 30 grams of protein. This meal will keep you full longer and is full of essential nutrients.


3. Vegetarian Lasagna
1 Package Whole Wheat Lasagna Noodles

1 Package low moisture, mozzarella cheese

1 tsp dried oregano

1 tbs extra virgin olive oil 

1 package basil leaves

1 jar marina sauce, low sodium

salt and pepper to taste

1 package frozen or fresh spinach

1 package fresh mushrooms, chopped thinly

Preheat oven 375 degrees Ferenheit and cook noodles accordingly. Heat large skillet with 1tbs extra virgin olive oil and add the sliced mushrooms, onions, spinach, basil, salt and pepper and garlic and cook until spinach is wilted and mushrooms are slightly browned. Next, slowly add marinara sauce to the mixture on the stove and stir, keep heat on low. Spray a large baking pan with cooking spray and line the bottom with one layer of the lasagna noodles. Add the sauce mixture thinly and top with a small layer of cheese. Next, add another layer of noodles and add the sauce mixture again topped with a thin layer of cheese, and continue until there is no more pasta left. The top layer should be lightly sprinkled with salt and pepper and cheese. Bake for about 25-35 minutes or until slightly browned on the top. Let sit aside for a few minutes until you cut into. 

2. Healthy Tofu Pad Thai

2 TBS olive oil

2 TBS peanut oil
1/2 shallot, thinly sliced
2 cloves garlic, minced
4 ounces of shrimp, chicken, or tofu (all optional)
1 egg, well beaten with a pinch of salt
7-8 ounces brown rice pad thai (fettucini style) pasta (Trader Joes-Soba/Pad Thai Noodles)
2-4 TBS Tamarind sauce
1 handful chopped peanuts (or cashews if you’re allergic), plus more for garnish
1 bunch fresh cilantro (coriander), plus more for garnish
1 handful of bean sprouts, plus more for garnish- mung beans
1 lime cut in wedges for garnish

Set a large pot of water over high heat. While it comes to a boil, set a large nonstick skillet or WOK over medium heat. Add in half of each oil, and gently cook the shallots until tender, about 3 minutes. Add in the chopped garlic and cook a minute more. With a slotted spoon, remove the shallots and garlic and place on a plate and set aside. If you want to add shrimp, chicken, or tofu, add it now and cook in the oil until shrimp is pink, the chicken is cooked through, or the tofu is nicely browned. Remove to the plate with the garlic and shallots.

When the water comes to a boil, slide the brown rice noodles/soba noodles into the water and stir with a fork. When the water comes back to a boil, let the noodles cook for a minute, remove from heat, and cover for about 2 minutes. Strain and rinse with cool water. Set aside.


Pour beaten egg into the hot skillet and swirl it around so the egg spreads out like a crepe or simply scramble the egg. Reduce the heat to low and cover. Cook until egg is just done. Roll the egg up, put on the plate with the garlic and slice in strips.
Turn the heat up to high. Add the rest of oils and then add rice noodles to the skillet and pour over the tamarind sauce as well. Toss with a wooden spoon or silicone spatula. Add in peanuts, cilantro, and bean sprouts. Toss until most of the liquid is soaked in or evaporated. Add in reserved egg, shallots, and garlic. Toss well and pour onto a large plate. Garnish with more bean sprouts, cilantro, peanuts, and lime wedges.


1. Shrimp/Tofu/Salmon Salad
1 serving of shrimp or tofu or salmon

1 plateful of mixed baby greens or romaine 

1 C peppers

1 C chopped beets

1/2 C garbanzo beans

1 C cherry tomatoes

1 C chopped cucumber

1/2 C raw chopped mushrooms 

Galeos Caesar, Miso or Honey Mustard dressing OR 

make own dressing of 1Tbs Extra Virgin Olive Oil, 1 Tbs water, and 1 Tbs Red Wine Vinegar mixed 

Preheat skillet on medium heat and spray with non-stick extra virgin olive oil and add peppers and protein of choice. While cooking, chop vegetables and toss into lettuce mixture with dressing of choice. Tofu should be cooked about 2 minutes each side and shrimp and salmon should be cooked accordingly, typically 5-7 minutes on medium heat. Let cool for a few minutes after on skillet and mix in with salad. 

JUICE....JUICE...JUICEEEE

JUICING 101

***The body can quickly absorb larger amounts of nutrients from juices than from solid foods because the process of digestion that is necessary when you eat whole foods is bypassed. Raw fruits and vegetables contain many substances that enhance health, and juicing benefits the body by providing the most concentrated and readily absorbed source of these substances.

***Another one of the major health benefits of juicing is that it is an easy way to get beneficial enzymes, which are primarily found in raw foods, into the body. Enzymes in fresh fruits and vegetables have the vital role of converting food into body tissue and energy. Enzymes are also involved in metabolism, so one of the more valuable health benefits of juicing is that it can increase metabolic rate. 

***Juicing also ensures that the body is getting sufficient amounts of phytochemicals, substances in plants that are considered among the most powerful ways to fight disease. While most people do not eat enough raw fruits and vegetables to obtain the amount of phytochemicals that would make a difference, it is relatively easy to drink enough juice to obtain sufficient amounts of these powerful nutrients. In addition, antioxidants and other immune enhancing properties are concentrated in juices.

***Juicing can therefore help to accelerate recovery from illness. In fact, juicing with specific combinations of fruits or vegetables can target particular conditions and improve or alleviate symptoms.

***Among the most interesting health benefits of juicing are its anti-aging benefits and its potential for alleviating symptoms of depression. The effects of juicing on depression are accomplished by providing a concentrated source of minerals like magnesium, potassium, iron, calcium, and folic acid. Deficiencies of these nutrients are associated with symptoms of depression.

***Further, the concentration of antioxidants in juices combats the damaging effects that free radicals have on skin and muscle. Juicing can help keep skin free from wrinkles and muscles well toned. In addition, increasing the intake of antioxidants by juicing can slow the onset of age-related illnesses

Juicing helps you absorb all the nutrients from the vegetables. This is important because most of us have impaired digestion as a result of making less-than-optimal food choices over many years. This limits your body's ability to absorb all the nutrients from the vegetables. Juicing will help to "pre-digest" them for you, so you will receive most of the nutrition, rather than having it go down the toilet.

Juicing allows you to consume an optimal amount of vegetables in an efficient manner. If you are a carb type, you should eat one pound of raw vegetables per 50 pounds of body weight per day. Some people may find eating that many vegetables difficult, but it can be easily accomplished with a quick glass of vegetable juice.

You can add a wider variety of vegetables in your diet. Many people eat the same vegetable salads every day. This violates the principle of regular food rotation and increases your chance of developing an allergy to a certain food. But with juicing, you can juice a wide variety of vegetables that you may not normally enjoy eating whole.

Add spirulina. Spirulina is another algae that has many similar benefits and is a good balance to chlorella. However, it does not bind to heavy metals like chlorella.

• Coconut:  You can purchase the whole coconut or use unsweetened shredded coconut. It adds a delightful flavor and is an excellent source of fat to balance your meal. Coconut has medium chain triglycerides, which have many health benefits. Lauric acid -- the major fatty acid from the fat of the coconut -- has been recognized for its unique properties related to its antiviral, antibacterial, and antiprotozoal functions. Coconut also contains capric acid, which has antimicrobial components. Natural coconut fat in your diet helps normalize your body lipids, protects against alcohol damage to your liver, and improves your immune system's anti-inflammatory response.
• Cranberries: You can also add some cranberries if you enjoy them. Researchers have discovered that cranberries have five times the antioxidant content of broccoli, which means they may protect against cancer, stroke and heart disease. In addition, they are chock-full of phytonutrients, and can help women avoid urinary tract infections. Limit the cranberries to about 4 ounces per pint of juice. 
• Lemons: You can also add half a lemon (leaving much of the white rind on). If you are a Protein Nutritional Type, you will not want to use lemons as they will push your pH in the wrong direction.
• Fresh ginger: This is an excellent addition if you can tolerate it. It gives your juice a little "kick"! And, as an added boon, researchers have found that ginger can have dramatic effects on cardiovascular health, including preventing atherosclerosis, lowering cholesterol levels, and preventing the oxidation of low density lipoprotein (LDL).

Lesson 5: Drink your vegetable juice right away, or store it very carefully.
Juicing is a time-consuming process, so you'll probably be thinking to yourself, "I wonder if I can juice first thing in the morning, and then drink it later?" This is not a good idea. Vegetable juice is very perishable so it's best to drink all of your juice immediately. However, if you're careful, you can store it for up to 24 hours with only moderate nutritional decline. To store your juice:

• Put your juice in a glass jar with an airtight lid and fill it to the very top. There should be a minimum amount of air in the jar as the oxygen in air (air is about 20 percent oxygen) will "oxidize" and damage the juice.
• Wrap the jar with aluminum foil to block out all light. Light damages the juice.
• Store it in the refrigerator until about 30 minutes prior to drinking, as vegetable juice is best consumed at room temperature.

Dinner?

A cup of brown rice with a few chopped vegetables mixed in and protein.

"Brown rice gives your body plenty of B vitamins, which is a stress reducer. It's very high fiber, will fill you up, will help you sleep, and will flush you out in the morning."

Juices: Benefits of juicing to health

• Juicing is an extremely efficient way of obtaining large quantities of high quality nutrients in the form that the body is most able to use.
• Juicing allows the body to be flooded with the full spectrum of vitamins, minerals and enzymes.
• Concentrated phyto-chemicals and antioxidants.
• Fresh juices are a perfect food supplement
• Juice is an excellent source of energising, cleansing and reparative nutrients and because it is in the raw state that the body is designed to deal with, there is no accompanying loss of energy when digesting it.
• Helps to fight disease.
• Reduces acidity in the body.

GREEN JUICES OR "GREEN DRINKS"

Green juices cleanse the body of pollutants and have a rejuvenating effect. Made from a variety of green vegetables, green juices are rich in chlorophyll, which helps to purify the blood, build red blood cells, detoxify and heal the body, and provide the body with fast energy.
Green juices can be made with alfalfa sprouts, barley grass, cabbage, kale, dandelion greens, spinach, and other green vegetables, including wheat grass. Wheat grass juice is particularly important in any cancer treatment, especially whenradiation therapy is involved.
To sweeten and dilute your green juices, try adding fresh carrot and apple juice. (No other fruit juices should be added.) Steam-distilled water is another good addition.
Although green juices have great health benefits, they should be consumed in moderation. Try drinking about 8 to 10 ounces a day. The following is an excellent "green drink":

Recipe 1: Vegetable Juice Combo
2 Swiss chard leaves
1/2 beetroot
2 or 3 sprigs of watercress
3 carrots
1 celery stalk
Wash with filtered or distilled water, cut and put in juicer.


Recipe 2: Carrot-Apple Juice
2-3 Small Green Apples or Red Apples
2-3 large carrots
Fresh basil leaves
Wash with filtered or distilled water, cut and put in juicer.


Recipe 3: Carrot-Vegetable Juice
A handful of dandelion leaves
1 kale leaf
4 carrots
Fresh mint, basil or coriander leaves
Wash with filtered or distilled water, cut and put in juicer.


Recipe 4: Peach Juice
2 or 3 peaches


Recipe 5: Apple Carrot Ginger
2-3 small  red apples
4-6 carrots
1 small piece of ginger

Recipe 6 Green Juice

4-5 carrots
3 sprigs fresh parsley
1 large handful spinach
1 large handful kale 1 beet, including tops
1 clove garlic, peeled
1/4 head cabbage


Recipe 7
3 carrots
3 celery salks
1 large beet and leaves
1 cucumber