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WHY YOU ARE GOING TO LOVE THE RAW FOOD DETOX DIET ?

2018-12-30T15:09:00.005-08:00

WHY YOU ARE GOING TO LOVE THE RAW FOOD DETOX DIET

You will never count calories, fat grams, or carb grams, or measure food again

Conventional dieting is nothing short of sheer torture. I’ve been there countless times. You can’t

eat anything that tastes really good (not in satisfying quantities, anyway) and you’re starving all

the time, which means, of course, you’re also grumpy all the time! The Raw Food Detox Diet is

different; you are going to eat so well that you will quickly realize that you will be able to do this

(with pleasure) your entire life.

You will see results even without deliberate exercise

While there is no doubt that our bodies need lots of motion, flexing, and fluidity for optimum

performance, those of you who think you have to be a slave to an exercise regimen are in for the

best news of your life: you can reach your perfect shape without any formal exercise when you apply these steps. Your skin tone will also improve because your cells are going to become healthier

and tighter. Most of my Manhattan clients do a little more than the normal to-and-fro walking

that the city demands.

You will eat liberal amounts of rich, satisfying foods

After years of eating according to this program (which followed years of mainstream dieting and

the common physical ailments that go with it), I still constantly remark on how fortunate I am to

have discovered this way of living and eating. My clients and I eat delicious foods in hearty,

unmeasured quantities—delights that are contraband and taboo in “Dietland.” Great-tasting,

fulfilling eating experiences are our birthright and so is a gorgeous, healthy body. The mistake is

that we think these two desirables are mutually exclusive. I’m going to show you why they need

not be. But before I do, I want to give you a little sneak peek at the variety of choices you’re going to enjoy when you embrace the Raw Food Detox Diet:

Avocados

Sweet potatoes

Whole grain pasta

Nuts

Dried fruits

Pure maple syrup

Fresh fruit and fresh, fruit juices

Wine

Eggs

Whole grains

Raw honey

Whole grain bread products

Raw ice cream

Raw and whole grain cookies

Raw goat cheese

Chocolate

Fish (optional)

Organic meats (optional)

Organic butter and cream

With so many online resources and exceptional new health food chain stores, you can get the

items from this book’s menu and recipe sections wherever you are in the world! You will also note

that there is minimal preparation needed for the raw food dishes included in the recipe section.

There is absolutely no need for dehydrator trays or sprouting for these decadent dishes!

During training

2018-12-20T08:29:00.000-08:00

The Top Ten Ways To Start Your Fitness Program Smart

2018-12-15T12:07:00.000-08:00

Starting an exercise program can be scary. You're eager to
melt off ugly fat and develop a physique that won't quit. You want to find a fitness program you can stick with, and you don't want to
waste valuable time doing boring routines that get you nowhere, and leave you
tired and back to your lazy, stay-in-your-comfort-zone ways. Plus, you want to
get the most efficient workout for the time involved and money spent.

But most people don't know where to begin. Here's how you can start out smart.

1. Get a thorough check-up before beginning a fitness program.
This is especially important if you're over 35,have been sedentary for a long time,have high blood pressure
and/or cholesterol,are a smoker,or have chest pains or shortness of breath.
Hopefully, your doctor will be thrilled you're
making this lifestyle change, and will tell you if you have any limitations.
2. Ask yourself these questions when planning an exercise program:
•Do I want to work out alone or with a partner?
•Do I like endurance activities, or activities that require greater mental alertness and quick bursts of energy?
•Do I enjoy competition, or do I want exercise to "relax" me, so to speak?
•Does my previous exercise history lead me to believe that I'm going to
like or dislike the activity I'm considering?
3. Start your days smart by working out before breakfast.
Give yourself a mental boostand a metabolic surge for the day by getting going as soon as
you wake up. If you have difficulty doing this, remember that those who
exercise in the morning are most likely to
stick with
an exercise program.
4.Another good reason to work out in the morning is because
a night workout
could leave you too revved up
at bedtime! It takes about 2 hours for your
body to "cool down" enough for you to get some Z's.
5. Have a specific objectivein mind when starting a new routine.
Everybody wants to "lose weight and get in shape." But everybody means
something different when they say that. The important thing here is to be
clear on precisely what you want to achieve from your fitness program.
Focus on the next 90 days - what would you most like to accomplish?
6. This fitness program must fit YOU.Your new lifestyle in NOT your spouse's, your children's, or your best friend's.
IT'S YOURS AND YOURS ALONE.
If you can't get to a gym, get some exercise videos for a good
workout. If you are lazy about working out at home, get your butt over to a
gym and invest in a membership.
7. Challenge your bod EVERY TIME YOU WORK OUT!
Insanity is defined as
doing the same thing over and over, and expecting different results. If you're doing the same old routine
every darn day, you're body is just going to quit on you. No results, but more frustration, irritation, and anger. While your
workouts must be challenging, you must also feel invigorated after the
workout. If you're completely trashed, then you went just a wee bit too hard.
8. If you want a workout partner, find someone who motivates you, who has a
routine already in place and is getting results from it, and will let you tag
along. Have thick skin, though. This person might want his/her solitude so
s/he can focus better on the workout.
Keep asking around
until you can find
someone who can show you the ropes, who'll pick you up when you're down,
and you do the same. Or, hire a competent personal trainer.
9. If you've got a few pounds that are stubborn as a mule,
tack on 5-10 minutes
per workout.
The extra time adds up fast, and with a sound, balanced
nutrition plan,
you'll see the desired difference
in your clothes, how you
look, and on the scale.
10. No matter what activity you choose,
always warm up and cool down. Warming up promotes blood flow and gets your muscles and joints primed
to handle a fat-burning workout. The cool down gets rid of metabolic wastes,
like lactic acid (the chemical that is associated with muscle soreness,
keeps blood from pooling in specific areas (which could lead to dizziness or
fainting), and, along with light stretching, keeps your
muscles limber.
5.Have a specific objective in mind when starting a new routine.
Everybody wants to "lose weight and get in shape." But everybody means
something different when they say that. The important thing here is to be
clear on precisely what you want to achieve from your fitness program.
Focus on the next 90 days - what would you most like to accomplish?
6.This fitness program must fit YOU.
Your new lifestyle in NOT your spouse's, your children's, or your best friend's. IT'S YOURS AND YOURS ALONE.
If you can't get to a gym, get some exercise videos for a good
workout. If you are lazy about working out at home, get your butt over to a
gym and invest in a membership.
7. Challenge your bod EVERY TIME YOU WORK OUT!
Insanity is defined as doing the same thing over and over, and expecting different results. If you're doing the same old routine every darn day, you're body is just going to quiton you. No results, but more frustration, irritation, and anger. While your
workouts must be challenging, you must also feel
invigorated after the
workout. If you're completely trashed, then you went just a wee bit too hard.
8. If you want a workout partner,
find someone who motivates you who has a routine already in place and is getting results from it, and will let you tag along. Have thick skin, though. This person might want his/her solitude so
s/he can focus better on the workout. Keep asking aroun until you can find
someone who can show you the ropes, who'll pick you up when you're down,
and you do the same. Or, hire a competent personal trainer.
9. If you've got a few pounds that are stubborn as a mule, tack on 5-10 minutes per workout. The extra time adds up fast, and with a sound, balanced nutrition plan,

you'll see the desired difference in your clothes, how you look, and on the scale.
10.No matter what activity you choose, always warm up and cool down. Warming up promotes
blood flow and gets your muscles and joints primed to handle a fat-burning workout. The
cool down gets rid of metabolic wastes,like lactic acid (the chemical that is associated with muscle soreness,
keeps blood from pooling in specific areas (which could lead to dizziness or
fainting), and, along with light stretching, keeps your muscles limber.

You Can Shrink Your Stomach

2018-12-15T11:39:00.004-08:00

Have you ever wondered how, when you start to overeat that, in time, the

amount you eat isn't satisfying anymore?
That you have to eat more to be satiated?
Then you feel like your stomach is a bottomless pit?
Turns out that overweight people have
larger stomachs.
Fortunately, you can
do something about that.
Here's how you’re making your stomach bigger:
when you eat larger meals, say 1-3 bigger meals a day, your stomach has to stretch out to meet the demand of digesting excess food.
As you continue to eat sporadically with big meals, your stomach stays
expanded, and you need to
eat more
to feel satisfied. Kind of like developing a
tolerance to coffee. You need to drink more to get the same buzz.
So, how do you shrink your stomach?
Eat smaller meals throughout the
day - 4-6 of them.
And balanced between protein, carbs, and fat. As you adopt
this habit, you'll find you don't have to eat as much, and you still feel satisfied.

22 Ways To Lose Your Gut

2018-12-15T11:31:00.003-08:00

22 Ways To Lose Your Gut

When you're trying to drop pounds,
little things make a BIG difference.

Here
are 22 tips that are difference-makers.
1. Drink a glass of skim or 1% milk as soon as you wake up.
Some
quick protein
before you step in the shower energizes you and can end
cravings for an Egg McMuffin, doughnuts, or Pop Tarts.
2. Wake your body up with a couple minutes of
push-ups.
While it can be tough to roll out of bed and exercise, this exercise may be just the
thing to cure you of snooze bar-itis. Burns 20 or so calories
3. Carry a 1-liter bottle of water wherever you go.
Water helps
burn calories and metabolize fat.
Fills you up, too, when you
drink 16oz before a meal, so you don't eat as much.
4. Eat lots of the right foods.
Okay, you already knew this. But are you doing it? Losing weight doesn't mean
deprivation. High-quality protein foods, plus foods high in fiber and water content
fill you up without adding a lot of calories:
• Skim or 1% milk
• Vegetable or minestrone soup
• Vegetables
• Berries, citrus, melons
• PLAIN
yogurt (you can add fresh fruit for your own "fruit on the
bottom")
• Cottage cheese, chicken, turkey, seafood
5. Dilute fruit juices.
Fruit juices can
pack the calories
in a jiffy. A 16oz bottle of cranberry juice blend tallies 340 calories. And a lot of it is empty calories in the form of sugar. If
you MUST drink juice (and I don't recommend it) drink half, then fill the rest with
water. You'll barely know the difference.
6. Brush your teeth when you're hungry.
Sometimes the taste of toothpaste can
dull a sugar craving.
Better yet, brush
right after dinner - that may help you to not eat that late night snack. Why waste
a great smile?
7. If you're starving, contract your abs for 15-30 seconds.
Firming up your abdominals can
cut the flow of chemicals
that trigger hunger
pangs.
8. Eat your foods in order.
Eat your protein
first.
You won't get the insulin spike associated with
carbohydrates, so your
blood sugar is more stable.
That'll keep you from
overdoing the carbs at your meal. Then proceed to eat your carbs (the fruits or
veggies), then a little bit of fat (like nuts, or a veggie stir fry in olive oil). By the
time you're done with your protein, you won't be able to eat as much carbs & fat.
9. Listen to slow music while you eat.
Studies show
that people who listen to slow music during a meal
eat less.
Makes sense, doesn't it? I mean, if you were to listen to heavy metal music, your
heart's going to start pounding, your stress level increases (whether you like the
music or not), and you eat faster.
10. Eliminate, or severely ease up on starches.
Potatoes, cereals, rice, pasta, breads, bagels, etc. These foods shift your
pancreas
into overdrive, shooting high levels of insulin into your bloodstream to
bring down high blood sugar levels. Problem is, insulin is the
gatekeeper for fat,
holding onto it with a vice-like grip.
Fruits & veggies,
lots of 'em. Better nutrition
for fewer calories.
11. Keep a glass of water and a bowlful of grapes by your nightstand.
If you wake up hungry in the middle of the night, the fruit and water
saves you a
trip to the kitchen,
where the ice cream/cake/pie/doughnuts/etc. beg for your
companionship.
12. Use condiments.
One of the best ways to
make not-so-tasty foods tasty
is to use condiments
like mustard, Worcestershire sauce, or BBQ sauce (in moderation – sugar &
higher calories). They're generally low in calories, and add zing to a boring meal.
13. Smell your food.
Studies show that once you start eating, smelling your food can
make you stop
eating sooner by satisfying you faster.
14. Drink your coffee black.
If you're a milk & sugar person, this may be the toughest tip on the list. Let's do
some number crunching: a cup of black coffee has 10 calories and no fat. A
caffe' latte at the coffeehouse has a waist-expanding 210 calories and 11 gm of
fat. If you eliminated the latte over the course of a year,
you can lose 21
pounds
alone from this little adjustment.
15. Have a protein appetizer for lunch.
Have a few slices of chicken or turkey from the deli, or cottage cheese to keep
you from gorging on a high-calorie lunch (the reason why your butt drags in the
afternoon).
16. Pep up with peppers.
Eating spicy foods makes you
eat more slowly, fill you up faster, and slightly
increases your metabolism,
3 great reasons to add that Cajun spice to your
catfish when you bake it.
17. Chew gum.
You know when you're eating too much, but then, sometimes you don't stop
eating anyway. So, pop a mint-flavored piece of gum into your mouth. It
changes the flavor
of everything, and makes further helpings of food hard to
swallow.
18. Keep serving plates
OFF
the table.
Looking at a 9 lb. meatloaf in front of your face guarantees you won't be satisfied
with two paltry slices.
19. Pitch the diet sodas.
Just because they're low in calories means diddlysquat.
Research
finds that
people who drink artificially sweetened beverages
may actually eat MORE
food.
This is another tough one, but TOO BAD. Scrap 'em.
20. Be the last one with food on your plate.
Many of us were raised with a "clean your plate" mentality. People with weight
problems tend to eat fast and are usually the first to finish. Just be sure to come
in last.
21. Alienate your friends.
No, not really. However, psychologists have a theory that you eat more when
you're with company than you do when you eat alone.
22. Don't skimp on first servings.
If you take too little, you're back for more, and your plate has more food on it the
second time around. Cover your plate
the first time,
and make certain that most
of it is lower-calorie fruits/veggies, and the rest from protein.

Beany Nachos

2018-12-15T10:46:00.005-08:00

Beany Nachos
Perfect for those sports-filled Sundays, this is a snack that everyone
will enjoy.
1 16-ounce can fat-free / nonfat refried beans
1 teaspoon ground cumin
1 tablespoon lime juice
1 cup chopped plum tomatoes
2 tablespoons chopped jalapeño peppers
2 tablespoons chopped red onion
1 tablespoon Tabasco sauce
1⁄4 cup chopped fresh cilantro
8 ounces baked tortilla chips
1 cup reduced-fat shredded cheddar cheese
2 tablespoons fat-free (or nonfat) sour cream
Preheat oven to 375 degrees F. In a bowl, combine
the refried beans with the cumin and lime juice,
and set aside. In a separate bowl, combine the
tomatoes, jalapeño peppers, red onion, Tabasco
sauce, and 2 tablespoons of the cilantro, and set
aside. Spread the bottom of an ovenproof serving
platter with a single layer of the chips, top with
1⁄2 of the bean mixture,
1⁄2 the tomato mixture, and
1⁄2 cup of the shredded cheese. Top with the remain-
ing chips, bean, and tomato mixture, and sprinkle
with the remaining cheese. Bake until heated
through and the cheese is melted and bubbly,
about 8 to 10 minutes. Garnish with the sour
cream and remaining chopped cilantro.
Cook’s Tip:
This dip also tastes great spread
on a warm flour tortilla or as a dip for raw
vegetables.

Notes:

Total cooking and
preparation time: 20
minutes.
Makes 6 servings.
Nutrition information per serving:
Calories: 230
Fat: 2 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 720 mg
Carbohydrate: 45 g
Fiber: 7 g
Sugar: 2 g
Protein: 8 g

Tropical Oatmeal Raisin Cookies

2018-12-15T10:41:00.001-08:00

Tropical Oatmeal Raisin Cookies

These cookies are so moist, fruity and chewy, they’re hard to resist.
Thank goodness they’re low in fat!
nonstick cooking spray
1 1⁄2 cups old-fashioned rolled oats
11⁄4 cups all-purpose flour
1⁄4 teaspoon ground cinnamon
1⁄2 teaspoon baking soda
1⁄4 teaspoon salt
3⁄4 cup dark brown sugar
1⁄4 cup honey
2 egg whites
1 teaspoon vanilla extract
1⁄4 teaspoon coconut extract
1⁄2 cup dried fruit bits
1 tablespoon chopped crystallized ginger
2 tablespoons shredded coconut
Preheat oven to 325 degrees F. Spray 2 cookie
sheets with the nonstick cooking spray, and set
them aside. In a bowl, combine the oats, flour,
cinnamon, baking soda, and salt, and set aside. In
an electric mixer, beat the sugar, honey, egg whites,
vanilla, and coconut extract until smooth. Add
half of the oat mixture and mix again. Then add
the remaining oat mixture, fruit bits, ginger, and
shredded coconut until well combined. Drop 1
heaping tablespoon of cookie dough 2 inches
apart on the cookie sheets to form each cookie.
Bake 10 to 12 minutes or until golden. Let cool
5 minutes. Transfer cookies to a cooling rack, and cool completely.

Notes:

Total preparation and
cooking time: 1 hour
Makes 28 cookies (1cookie per serving).
Nutrition information per serving:
Calories: 80
Fat: 0.5 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 50 mg
Carbohydrate: 18 g
Fiber: 1 g
Sugar: 10 g
Protein: 2 g

Incredibly Good Chocolate Chip Walnut Cookies

2018-12-15T10:04:00.001-08:00

Incredibly Good Chocolate Chip
Walnut Cookies
These cookies are so delicious, it’s hard to believe they’re low-fat.
1⁄3 cup brown sugar
1⁄3 cup white sugar
2 tablespoons melted trans fat–free margarine
3 teaspoons vanilla extract
2 egg whites
1 1⁄4 cups all-purpose flour
1 teaspoon baking soda
1⁄2 teaspoon salt
1⁄3 cup milk chocolate or semisweet chocolate chips
1⁄4 cup chopped walnuts
nonstick cooking spray
Preheat oven to 350 degrees F. Using an electric
mixer at medium speed, combine the brown
sugar, white sugar, melted margarine, and vanilla
until well blended (about 3 minutes). Add the egg
whites and beat for an additional 2 minutes.
Lower the speed and slowly add the flour, baking
soda, and salt, and beat an additional 2 to 3 min-
utes. Scrape the bowl so that all the flour gets
incorporated. Stir in the chocolate chips and wal-
nuts. Prepare 2 cookie sheets with the nonstick
cooking spray. Drop approximately 1 tablespoon
of cookie dough for each cookie. Bake for 10 to 12
minutes until lightly golden. Cool on a rack for 10
minutes or longer before serving
Notse:
Total preparation and
cooking time: 45
minutes
Makes 24 cookies (1 cookie per serving).
Nutrition information per serving:
Calories: 80
Fat: 2.5 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 115 mg
Carbohydrate: 12 g
Fiber: 0 g
Sugar: 7 g
Protein: 1 g

Sweet and Tangy Asparagus

2018-12-15T09:57:00.000-08:00

Sweet and Tangy Asparagus

This dish gives a zesty twist to asparagus with a sweet citrus flavor.
It’s so good, it may even encourage your kids to eat their vegetables.
1⁄2 teaspoon kosher salt
1 pound asparagus, stemmed
2 tablespoons orange juice
1 tablespoon honey
1 tablespoon balsamic vinegar
2 tablespoons extra-virgin olive oil
1⁄2 teaspoon orange zest
1⁄4 cup orange segments, cut in thirds
fresh ground pepper
Fill a medium pan halfway with water and 1⁄4 teaspoon of the kosher salt, cover, and bring to a
boil. Add the asparagus and cover for about 3 to
5 minutes until tender. Drain and rinse with cold
water to chill. Set aside. In a medium bowl, whisk
the orange juice, honey, vinegar, olive oil, the
remaining
1⁄4 teaspoon of salt, and the orange zest.
Add the orange segments and toss in the asparagus.
Season to taste with the pepper. Serve cold.
Cook’s Tip:
This dish can be made ahead and
kept covered in the refrigerator until ready to
serve. It goes well with lean red meat, chicken,
or fish.
Notes:
Total cooking and preparation time:
20 minutes
Makes 6 servings.
Nutrition information per serving :
Calories: 80
Fat: 5 g
Saturated fat: 0.5 g
Cholesterol: 0 mg
Sodium: 200 mg
Carbohydrate: 8 g
Fiber: 2 g
Sugar: 6 g
Protein: 2 g

Baked Yukon-Gold Mustard Fries

2018-12-15T09:42:00.002-08:00

Baked Yukon-Gold Mustard Fries
Who doesn’t love French fries? This is a trans fat–free alternative to
your typical fast-food fries, one your kids (and you) are sure to love.
1 1⁄2 pounds Yukon Gold potatoes cut into wedges,
lengthwise
1 tablespoon canola oil
7 tablespoons whole-grain mustard
1 teaspoon Tabasco sauce
1⁄4 teaspoon onion powder
1⁄4 teaspoon garlic powder
1⁄2 teaspoon dried oregano
nonstick cooking spray
2 tablespoons honey
2 tablespoons chopped scallion
Preheat oven to 375 degrees F. In a medium bowl,
toss the potatoes with the canola oil, 3 table-spoons of the mustard, the Tabasco sauce, onion
powder, garlic powder, and oregano until well
coated. Spray a roasting pan with the nonstick
cooking spray. Spread the potatoes on the pan and
cook for 25 minutes. Then turn the potatoes and
cook for an additional 25 to 30 minutes until
golden and crisp. While potatoes are cooking, in a
small bowl mix together the honey, 4 tablespoons
of the mustard, and the scallions. Set aside until
ready to serve.
Cook’s Tip:
You can use honey mustard
instead of the traditional ketchup as a dip. Do
not give honey to children under the age of one

because of the risk of botulism.
Notse:
Total preparation and cooking time:
1 hour and 15 minutes
Makes 6 servings.
Nutrition information per serving :
Calories: 230
Fat: 8 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 520 mg
Carbohydrate: 39 g
Fiber: 3 g
Sugar: 12 g
Protein: 4 g

Couscous with Asparagus, Orange, and Mint

2018-12-15T09:30:00.002-08:00

This dish serves as a tangy, tasty way to get some green vegetables
into your diet with great texture and flavor.
1 box instant couscous (10 ounces)
1 tablespoon extra-virgin olive oil
1 cup chopped fresh asparagus (about
1⁄2pound)
1⁄4 cup diced scallion
1⁄2 teaspoon kosher salt
1⁄2 teaspoon fresh ground pepper
1⁄2 cup low-sodium, fat-free chicken broth
3 tablespoons fresh squeezed orange juice
2 teaspoons orange zest
1⁄3 cup chopped fresh mint
3⁄4 cup orange segments (about 1 medium orange)
Prepare the couscous according to the package
instructions. Set aside. Heat the olive oil in a
medium sauté pan over medium heat. Sauté the
asparagus with the scallions, salt, and pepper for
5 minutes or until tender. Add the chicken broth,
orange juice, and zest, and cook an additional 2 to
3 minutes. Add the asparagus mixture to the cous-
cous and toss together well, adding the mint and
orange segments. Transfer to a platter and serve
cold.
Cook’s Tip:
This dish tastes great alongside
chicken or fish.

Notes:

Total preparation and
cooking time: 20
minutes
Makes 6 servings.
Nutrition information per serving :
Calories: 220
Fat: 3.5 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 260 mg
Carbohydrate: 41 g
Fiber: 4 g
Sugar: 3 g
Protein: 8 g

Fruity Chicken Salad

2018-12-15T09:13:00.002-08:00

Fruity Chicken Salad
This refreshing chicken salad, created by Paolo Casagranda, the chef
at Mezzaluna, one of my favorite local Italian restaurants, is a great-tasting year-round dish.
2 small red apples, cut into strips
1 1⁄2 cups canned corn kernels
1⁄2 cup golden raisins
1⁄2 cup diced celery
1⁄2 cup diced fennel
1 pint red cherry tomatoes, cut into quarters
1 1⁄2 avocados, diced into
1⁄2 -inch cubes
7 cups of greens such as arugula, frisée, or radicchio, lightly chopped
5 medium organic chicken or turkey breasts, lightly
pounded
2 tablespoons balsamic vinegar
6 tablespoons extra-virgin olive oil
1 teaspoon sea salt
freshly ground pepper(optional)
juice of 2 lemons
1⁄2 teaspoon Dijon mustard
Mix together the apples, corn, raisins, celery, fen-
nel, tomatoes, avocados, and the greens in a large
mixing bowl. Marinate the chicken breast in the
balsamic vinegar, 1
1⁄2 tablespoons of the extra-
virgin oil, and salt and pepper for approximately 5
minutes. Brush a large pan with extra-virgin olive
oil and set on medium to high heat. Grill the
breasts on each side for 3 to 4 minutes and set
aside. Once the chicken is cool to the touch, chop
into
1⁄2-inch cubes. Add the chicken to the pre- pared salad ingredients. In a separate bowl, mix
together the lemon juice, Dijon mustard, remain-
ing extra-virgin olive oil, and salt and pepper. Add
the dressing to the salad. Toss gently.
Cook’s Tip:
In the summer, you can add fresh corn kernels for more pleasurable sweetness and
crunch.
Notes :
Total preparation and
cooking time: 35
minutes
Makes 10 servings.
Nutrition information per serving:
Calories: 260
Fat: 14 g
Saturated fat: 2 g
Cholesterol: 35 mg
Sodium: 300 mg
Carbohydrate: 20 g
Fiber: 5 g
Sugar: 10 g
Protein: 16 g

Curried Split Pea Soup

2018-12-15T08:25:00.002-08:00

This soup, loaded with fiber and protein, provides an easy way to
eat your vegetables. It’s extremely filling and has just the right
amount of kick to please your palate.
nonstick cooking spray
1 diced green pepper
1 cup finely diced onion
4 cloves minced garlic
1 cup diced celery
1 1⁄4 cups diced carrots
1 1⁄4 cups diced parsnips
1⁄2 teaspoon kosher salt
2 teaspoons curry powder
1 teaspoon ground ginger
3⁄4 pound dried split peas
4 cups vegetable stock
4 cups water
1⁄4 cup chopped parsley
Spray a large pot, over medium heat, with the non-
stick cooking spray. Sauté the green peppers,
onions, minced garlic, celery, carrots, and parsnips
for 5 minutes until slightly softened. Add the salt,
curry powder, and ginger, and cook an additional
3 minutes until well combined. Add the split peas,
vegetable stock, and water. Bring to a boil and stir
occasionally for 5 minutes, reduce heat, and sim- mer for 3 hours, stirring occasionally. Add the parsley and season with additional salt and pepper
if desired.
Cook’s Tip:
Serve with toasted mini pita
pockets.
Notes:
Total preparation andcooking time:
3 1⁄2 hours
Makes 6 servings.
Nutrition information per serving:
Calories: 260
Fat: 1.5 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 430 mg
Carbohydrate: 48 g
Fiber: 18 g
Sugar: 9 g
Protein: 16 g

Cold Peanut, Noodle, and Vegetable Salad

2018-12-15T08:17:00.006-08:00

Cold Peanut, Noodle, and Vegetable Salad
This salad has a lot of crunch and provides a hearty and flavorful
meal packed with protein and healthful monounsaturated fats.
8 ounces whole-wheat linguine noodles
1 teaspoon fresh grated ginger
1 clove minced garlic
1⁄4cup natural chunky peanut butter
2 tablespoons rice wine vinegar
2 tablespoons low-sodium soy sauce
1⁄2 teaspoon crushed red pepper flakes (optional)
1⁄2 cup chopped fresh scallions
1⁄2 cup chopped fresh cilantro
1 cup cucumber, cut in strips
1⁄2 cup shredded carrots
2 cups shredded romaine lettuce
Cook the noodles according to the package direc-tions.
Drain and rinse with cold water to stop
cooking and then cool. While the noodles are
cooking, in a large bowl whisk together the ginger,
garlic, peanut butter, rice wine vinegar, soy sauce
and crushed red pepper (if desired) until well
blended. Toss in the noodles and then add the
scallions, cilantro, cucumber, carrots, and lettuce.
Toss together until all the noodles and vegetables
are coated. Garnish with additional chopped scal-
lions and the shredded carrots if desired.
Serve cold.
Cook’s Tip:
You can substitute penne to
provide added texture.

Notes :

Total preparation and
cooking time: 30 minutes
Makes 4 servings.
Nutrition information per serving:
Calories: 330
Fat: 9 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 350 mg
Carbohydrate: 52 g
Fiber: 10 g
Sugar: 5 g

Protein: 13 g

Papa’s Grilled Cheese French Toast

2018-12-15T08:08:00.000-08:00

Papa’s Grilled Cheese French Toast

When my dad, otherwise known as Papa, comes for a weekend visit,
he makes this recipe for his grandsons, Spencer and Eli, who devour
it. Not only does this dish taste delicious, but it’s a fine way to incor-porate some high-quality protein from eggs, not to mention fiber and
whole grains from the whole-wheat bread.
nonstick cooking spray
2 eggs (1 yolk removed)
2 teaspoons trans fat–free margarine or vegetable oil
spread
4 slices whole-wheat bread
2 slices American cheese
Spray a griddle with the nonstick cooking spray.
Set on medium heat. Crack the eggs into a
medium bowl, remove one yolk, and beat. Spread
the margarine on one side of each slice of bread.
Then dip the bread, one slice at a time, until com-
pletely coated with egg. When the griddle is hot,
place the bread on it. After about 2 minutes, add
1 slice of cheese to two of the slices of bread on
the griddle. Take the two pieces of bread without
the cheese and flip them onto each slice of cheese
to make two sandwiches. Cook for 2 more min-
utes and flip until both sides of each sandwich are
light brown. Cut into fours and serve.
Cook’s Tip:
For even more flavor, you can use
cheddar cheese instead of American cheese. This
dish tastes great with a cup of skim milk. It can
also be served for lunch with a side of fruit salad

Notes:

Total preparation and
cooking time: 20
minutes
Makes 2 servings.
Nutrition information per serving:
Calories: 290
Fat: 14 g
Saturated fat: 5 g
Cholesterol: 125 mg
Sodium: 740 mg
Carbohydrate: 28 g
Fiber: 4 g
Sugar: 4 g

Protein: 15

Silver Dollar Sweet Potato Pancakes

2018-12-15T07:59:00.000-08:00

Silver Dollar Sweet Potato Pancakes
This recipe is one of my family’s favorites. Sweet potatoes add flavor
and texture to your usual pancakes. They also provide tons of vita- min A as well as fiber and help you meet your daily quota for vegeta-bles.
These pancakes are easy to prepare and provide a wonderful
opportunity to get your kids in the kitchen.
1 medium sweet potato
nonstick cooking spray
2⁄3 cup pancake and waffle mix, complete, dry
1⁄8 teaspoon ground cinnamon
3⁄4 cup water
2 teaspoons powdered sugar
Clean the sweet potato, poke it with a fork, wrap
it in a paper towel, and microwave it for 7 or 8
minutes or until you can easily put a fork in it. Set
it aside. Spray a griddle or a large pan with the
cooking spray, and set it on medium heat. Pour the
pancake and waffle mix into a large bowl, along
with the cinnamon, and add the water to the mix
(add more water for fluffier pancakes, less for
denser pancakes). Scoop out the sweet potato and
add it to the mix. Combine the ingredients until
the desired texture is achieved. Cook the pancakes
on the griddle or in the large pan (you can make
about six silver dollar pancakes). Watch the pan-
cakes carefully and flip them after 3 or 4 minutes
or when they’re firm. Cook them another 3 or 4
minutes, and remove them from the heat promptly.
Stack them, sprinkle with powdered sugar, and
serve.
Cook’s Tip:
You can use another sweet potato
and make some pancakes to freeze and pop in
the microwave oven for a quick and easy break-
fast later in the week. These pancakes can also
make a hearty side dish for dinner.

Notes :

Total preparation and
cooking time: 15 to 20 minutes
Makes 2 servings (3 pancakes per serving).
Nutrition information per serving:
Calories: 230
Fat: 2.5 g
Saturated fat: 0.5 g
Cholesterol: 10 mg
Sodium: 500 mg
Carbohydrate: 47 g
Fiber: 3 g
Sugar: 14 g
Protein: 6 g

Southwestern Egg White Breakfast Burritos

2018-12-15T07:40:00.000-08:00

Southwestern Egg White Breakfast Burritos
These burritos make a satisfying and tasty breakfast that the whole
family will love. They’re low in fat but high in flavor—a great way
to incorporate vegetables and whole grains into your day.
6 egg whites
2 tablespoons skim milk
nonstick cooking spray
1⁄2 cup diced red bell pepper
1⁄4 cup chopped scallions
1⁄2 teaspoon southwestern seasoning blend, such as Emeril’s
1⁄4 teaspoon salt
1⁄4 teaspoon pepper
1⁄4 cup low-fat shredded cheddar cheese
4 8-inch whole-wheat tortillas
1 cup salsa
In a bowl combine the egg whites and skim milk.
Spray a nonstick medium sauté pan with the Southwestern Egg White Breakfast Burritos nonstick cooking spray. Add the bell pepper and
scallions and sauté over medium heat for 5 to 6
minutes until softened. Add the egg mixture,
southwestern seasoning blend, salt, and pepper.
Cook until the egg mixture is firm and fluffy. Add
the cheese and stir occasionally for 1 to 2 minutes
until the cheese is melted. Place the tortillas in the
microwave for 10 to 15 seconds until lightly
warmed. Divide the egg mixture evenly onto the
tortillas, fold the edges in, and roll them up. Serve
with salsa.
Cook’s Tip:
For variety, you can replace the
red bell pepper and scallions with tomatoes and onions.

Notes :
Total preparation and
cooking time: 20
minutes
Makes 4 servings.
Nutrition information
per serving:
Calories: 140
Fat: 1.5 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 700 mg
Carbohydrate: 27 g
Fiber: 2 g
Sugar: 4 g
Protein: 11 g

Plan for fast-food meals.

2018-12-11T16:44:00.002-08:00

Plan for fast-food meals.

As a general rule, try not to opt for fast
food just because it’s convenient for you; plan for it as you would
a visit to a sit-down restaurant. For example, you can plan for it
when you travel with your family or if you know your family’s
schedule will be especially hectic one day. If you long for your
favorite meal (one that doesn’t include whole grains, fruits, or veg-
etables), make sure to incorporate these healthful foods at other
meals that day, and cut back on sugar and added fats to stay
within your daily calorie goals.
• Get the facts.
Many fast-food establishments—among them,
McDonald’s, Burger King, Wendy’s, KFC, and other chains—pro-
vide information about the nutritional content of their items
either at the store (perhaps hung on a wall or in a small booklet
or flier), on their Web site or even on the items themselves (for
example, McDonald’s now posts nutrition information on the
wrappers or cartons in which foods are served). Learning how
many calories and other nutrients are in your favorite foods rel-
ative to your estimated daily needs can help you put your fast-
food meals in perspective.
• Buy items à la carte.
Instead of ordering your usual cost-cutting
combo meal, ask for individual items only. That way you can bet-
ter control how many different foods you consume, as well as the
portion sizes of each.
• Go for veggies.
Whether you choose a premade salad or make
your own salad at the salad bar, order some type of vegetable that
can help you meet your daily quota and fill you up.
• Downsize.
If you can’t resist your usual burger and fries, ask for
smaller versions. Even making minor adjustments—getting a
small order of French fries instead of a medium order—can save
you about 130 calories and 7 grams of fat; if you switch from a
large order to a small order, you’ll save about 320 calories and
about 17 grams of fat.
• Be choosy about beverages.
When your kids order the kid’s meals
(no doubt to get the toy inside), encourage them to skip sugary
soda and instead ask for low-fat milk. If your child insists on
soda, consider it a special treat; let them know that it can be an
alternative to cookies or other sweets that day.
• Keep an eye on add-ons.
Always ask for sandwiches without
ketchup, mayonnaise, or special sauce; if you want these condi-
ments, ask for them on the side (fast-food restaurants do usually
offer low-fat mayonnaises and salad dressings as options). If a
sandwich comes with cheese, ask for only one slice to save fat and
calories. Mustard is a great low-calorie option, but limit the
amounts because it can be high in sodium.

Lamb kebabs with caper dip

2018-11-26T16:50:00.002-08:00

Lamb kebabs with caper dip

Lamb is an excellent source of easily absorbed

iron, as well as zinc, protein and B vitamins. Choose

lean steaks and trim off any visible fat – this reduces

the fat content to around 9 g (0.3 oz.)

per 100 g (3.5 oz.).

makes 4 kebabs

• 450 g (1 lb.) lean lamb leg steaks

• 2 red onions, cut into chunks

• 60 g (2 oz.) butter

• A few sprigs of fresh rosemary

For the caper dip:

• 2 tbsp capers, drained and rinsed

• 3 pickled gherkins, chopped

• 1 tbsp wholegrain mustard

• 1 tbsp white wine vinegar

• 1 tbsp fresh mint, chopped

• 1 tbsp fresh parsley, chopped

• 2 tbsp mayonnaise

1 Cut the lamb leg steaks into 2.5 cm (1 in.) cubes

and thread onto skewers with the red onion chunks.

2 Melt and add the fresh rosemary leaves, brush over

the skewers and cook under a preheated grill for

12–15 minutes, turning occasionally.

3 Meanwhile make the caper dip: in a bowl mix

together the capers, pickled gherkins, wholegrain

mustard, white wine vinegar, fresh mint, fresh

parsley, and mayonnaise.

4 Serve the kebabs with the caper dip on a bed of

healthy brown rice, and a large mixed leaf salad.

Mackerel with fresh coriander & chilli dressing

2018-11-26T16:37:00.002-08:00

Mackerel with fresh coriander & chilli dressing

This recipe is ultra quick to make and full of

healthy omega 3 fatty acids.

makes 4 servings

• 4 mackerel each weighing about 350 g (12 oz.),

gutted

• Oil for brushing

• Salt and freshly ground black pepper

For the dressing:

• 2 shallots, very finely chopped

• 2 plump garlic cloves, crushed

• 1 fresh red chilli, deseeded and chopped

• 6 tbsp extra virgin olive oil

• Juice of 1 lemon

• 4 tbsp fresh coriander, chopped

1 Put all the dressing ingredients into a small bowl

and mix well. Put aside until ready to use.

2 Make three to four deep slashes on each side of

the mackerel. Brush with a little oil and season

inside and out.

3 Grill on a barbecue or under a hot conventional

grill for 8–10 minutes, turning once halfway

through cooking.

4 Put the fish on a warm dish, pour over the

dressing and leave for 5 minutes to let it infuse.

Serve with couscous

Stir-fried chicken with broccoli

2018-11-26T16:21:00.001-08:00

Stir-fried chicken with broccoli

Chicken provides protein and B vitamins. Broccoli is

rich in sulphoramine, a powerful antioxidant that

fights cancer, as well as vitamin C and folate.

makes 4 servings

• 2 tbsp extra virgin olive oil

• 300 g (10 oz.) chicken breasts cut into thin strips

• 1 tbsp light (low sodium) soy sauce

• 1 onion, thinly sliced

• 2.5 cm (1 in.) piece fresh ginger, peeled and

finely chopped

• 225 g (8 oz.) broccoli florets

• 1 tsp cornflour blended with 1 tbsp water

• A handful of fresh chives, chopped

Heat the olive oil in a wok, add the chicken and stir-

fry for 2–3 minutes until the chicken is lightly

browned. Remove from the wok, place on a plate

and keep warm.

Add the onion and ginger and stir-fry for 1 minute.

Add the broccoli then return the chicken to the wok.

Pour over the cornflour mixture, stirring continuously,

until the mixture thickens.

Serve with cooked rice or noodles.

Beans ‘n’ rice

2018-11-26T15:56:00.002-08:00

Beans ‘n’ rice

This is a vegetarian adaptation of the traditional

West Indian dish. The combination of beans and rice

increases the overall protein value of the dish.

It can be made as spicy, hot or mild as you wish.

makes 4 servings

• 1 tbsp oil

• 1 onion, chopped

• 1 green chilli, seeded and finely chopped

• 350 g (12 oz.) rice

• 900 ml (11⁄2pt.) vegetable stock (or water plus

2 vegetable stock cubes)

• 2 large tomatoes, sliced

• 1 420 g (15 oz.) tin black, white or red beans *

• 60 g (2 oz) creamed coconut

• 2 tbsp fresh chopped coriander or parsley

* Either red kidney beans; aduki; cannelini; haricot or

black beans.

1 Heat the oil in a pan and fry the onion for

approximately 5 minutes. Add the chilli and rice and

fry for a further 2 minutes.

2 Add the stock and tomato, bring to the boil and

simmer for 10 minutes.

3 Add the beans and a little extra water if the mixture

looks dry. Cover and cook for a further 5 minutes

until the rice is cooked.

4 Stir in the coconut until it is melted and then stir in

the coriander or parsley.

Vegetable paella

2018-11-26T15:48:00.002-08:00

Vegetable paella

This is a vegetarian version of the classic Spanish

paella that uses vegetables instead of the fish. The

peas add protein to the dish.

makes 4 servings

• 2 tablespoons oil

• 1 onion, chopped

• 2 garlic cloves, crushed

• 4 celery sticks, chopped

• 1 red, yellow and green pepper, sliced

• 1 tsp paprika

• 350 g (12 oz.) rice

• 1 400 g (14 oz.) tin chopped tomatoes

• 900 ml (1.5 pt.) vegetable stock (or water plus

2 vegetable stock cubes)

• 225 g (8 oz.) frozen peas

• Salt and pepper to taste

•

Optional:

• 2 tbsp chopped parsley

• 60 g (2 oz.) black olives

1 Heat the oil in a large pan and sauté the onion, garlic,

celery and peppers for 5 minutes.

2 Add the paprika and rice and stir for another

2–3 minutes.

3 Add the tomatoes and stock, bring to the boil then

simmer for 15 –20 minutes until the liquid has been

absorbed.

4 Add the peas, season to taste and heat through

for a few more minutes.

5 Stir in the optional ingredients.

Mixed bean salad

2018-11-26T15:41:00.002-08:00

Mixed bean salad

This salad is a great way of boosting your protein

intake. Beans also provide soluble fibre, which is

great for cleansing the digestive system, as well as

B vitamins, iron and zinc.

makes 4 servings

• 85 g (3 oz.) green beans, trimmed and halved

• 225 g (8 oz.) can red kidney beans, drained

• 225 g (8 oz.) can butter beans, drained

• 225 g (8 oz.) can flageolet beans, drained

• 60 g (2 oz.) button mushrooms, sliced

• 2 tbsp extra virgin olive oil

• 1 tsp wholegrain mustard

• 1 tsp clear honey

• 2 tsp cider vinegar

• 1 tbsp fresh parsley, chopped

1 Steam the green beans for 4–5 minutes. Drain and

refresh under cold running water.

2 Place the canned beans, green beans and

mushrooms in a large bowl and mix together.

3 Put the olive oil, mustard, honey, vinegar and parsley

in a screw top glass jar, shake well and pour the

dressing over the salad.

4 Toss lightly and serve. This salad can be kept in the

fridge for up to 2 days

Coleslaw with almonds

2018-11-26T15:27:00.000-08:00

Coleslaw with a monds

Cabbage is rich in fibre, vitamin C and cancer-

protective nutrients called glucosinolates. Carrots

are super-rich in beta-carotene, a powerful

antioxidant that helps fight cancer.

makes 4 servings

• 4 tbsp natural bio-yoghurt

• 2 tsp Dijon mustard

• 2 tsp low-fat mayonnaise

• 2 tsp lemon juice

• 1 small white cabbage, shredded

• 4 medium carrots, grated

• 1 red onion, thinly sliced

• 30 g (1 oz.) flaked toasted almonds

1 In a large bowl whisk together the yoghurt, mustard,

mayonnaise and lemon juice.

2 Add the cabbage, carrots, red onion and almonds,

tossing to combine well