Marinara Sauce

INGREDIENTS:


12 medium Roma tomatoes or 5 cups jarred diced or strained plum tomatoes (no salt or sugar added)

1 tbsp olive oil

4 cloves garlic, chopped

1 medium white onion, diced

2 medium carrots, peeled and diced

2 celery ribs, diced

1 tbsp tomato paste

2 sprigs fresh oregano, stems removed (about 2 tbsp leaves)

8 basil leaves

1/8 tsp red chile flakes, optional

1 tbsp raw honey or agave nectar

Sea salt and fresh ground black pepper, to taste

NOTE: If using jarred diced or strained tomatoes, begin instructions at Step Three.

INSTRUCTIONS:

ONE: Bring a pot of water to a boil over high heat. Using a small knife, remove each tomato core and cut a tiny X into the bottom end of each tomato. In a large bowl, prepare an ice bath. Immerse tomatoes into boiling water for 1 to 2 minutes or until skins begins to come off. Remove tomatoes with a slotted spoon and immerse into ice bath for about 1 minute or until cooled.

TWO: Once cooled, remove tomatoes from ice bath and remove skin by peeling it back from X in the bottom. Slice tomatoes in half, scoop out and discard seeds. Coarsely chop tomatoes and place into a bowl.

THREE: In a medium saucepot, heat oil on medium-high. Add garlic, onion, carrots and celery and sauté until onion becomes translucent and vegetables are softened. Add tomatoes, tomato paste, oregano, basil and chile flakes, if desired, and cook, stirring frequently, until sauce comes to a boil. Reduce heat to medium-low and simmer for 45 minutes to 1 hour, stirring occasionally.

FOUR: Remove saucepot from heat and carefully purée mixture with a hand blender or in a food processor until smooth. Add honey and season with salt and pepper; mix well.

FIVE: Ladle mixture into resealable containers, let cool to room temperature, cover and refrigerate until needed. Sauce can be kept, refrigerated, for up to 5 days or frozen for up to 2 months.

Stuffed Poblano Peppers

INGREDIENTS:


1 cup cooked red beans, drained and rinsed

1 cup cooked long-grain brown rice

1 medium tomato, diced

1 small zucchini, diced

2 tbsp onion, finely chopped

1 clove garlic, minced

1/8 tsp ground chile powder

1/2 cup packed cilantro leaves, chopped

1 tsp olive oil

1/8 tsp sea salt

1/8 tsp ground black pepper

Olive oil cooking spray

4 large poblano peppers (or 4 large sweet green bell peppers), seeded and cut in half

8 tbsp shredded low-fat Mozzarella cheese

4 tbsp low-fat sour cream

INSTRUCTIONS:

ONE: Preheat oven to 375°F. In a large bowl, mix beans, rice,tomato, zucchini, onion, garlic, chile powder, cilantro, oil, salt and black pepper. (Stuffing mixture can be prepared 1 day in advance and stored in a container in refrigerator, tightly covered with plastic wrap.)

TWO: Spray a large roasting pan with cooking spray. Mound 1/2 cup stuffing mixture into each poblano pepper half and place in roasting pan. Cover with aluminum foil and bake for 40 to 45 minutes. Uncover, sprinkle with Mexican cheese and bake for another 10 minutes.

Three: To serve, top each stuffed pepper half with 1/2 tbsp sour cream. Serve immediately.

Spicy Thai Chicken with Mango-Citrus Salsa

INGREDIENTS:


1 cup natural quick-cooking oatmeal

5 tsp lime zest, divided

2 tsp ginger, finely chopped, divided

1 tbsp unsweetened coconut, shredded

1 tbsp roasted unsalted peanuts, chopped

1/2 tsp ground cayenne pepper

1 tbsp olive oil

2 cloves garlic, chopped

1 egg white

16 oz boneless, skinless chicken breast, sliced into 4 4-oz pieces and pounded thin with a meat mallet or bottom of a flat pan
Olive oil cooking spray

1 mango

2 navel or Valencia oranges, peeled and sectioned

2 tbsp lime juice or juice 1 lime

1/4 cup red bell pepper, diced

1/4 cup Thai or regular basil, shredded

1/8 tsp sea salt (optional)

1/8 tsp ground black pepper

INSTRUCTIONS:

ONE: Preheat oven to 425°F. Put oatmeal, 2 tsp lime zest, 1 tsp ginger, coconut, peanuts, cayenne, oil and garlic in a food processor. Pulse 5 or 6 times until finely mixed.

TWO: In a large, wide bowl, beat egg white with 1 tbsp water. Pat chicken dry with paper towel, dip in egg white and then oatmeal mixture. Place chicken on cookie sheet misted with cooking spray. Then lightly spray chicken breasts with cooking spray and bake for 7 minutes. Turn down oven to 375°F and continue cooking for 10 to 12 minutes.

THREE: While chicken is cooking, peel and slice mango into 1/2-inch pieces. In large bowl, place mango, oranges, remaining 3 tsp lime zest, remaining 1 tsp ginger, lime juice, red pepper, basil, salt and black pepper. Toss well. Serve 1 chicken breast with 3/4 cup mango salsa.

Chocolate Cookies

INGREDIENTS:


Olive oil cooking spray

6 oz dark bittersweet chocolate, broken up

3 large egg whites

1 cup Stevia Cane or Truvia, divided

1/2 tsp pure vanilla extract

1/3 cup unsweetened cocoa

4 1/2 tsp arrowroot powder

INSTRUCTIONS:


ONE: Preheat oven to 375°F and lightly mist 2 baking sheets with cooking spray.

TWO: Place chocolate in a microwavable bowl and heat on high until chocolate melts, approximately 2 minutes, stirring once halfway through. Set aside to cool slightly.

THREE: Using an electric mixer on high speed, beat egg whites until they form soft peaks. Gradually beat in 3/4 cup Stevia Cane or Truvia and continue beating until mixture appears creamy. Add vanilla.

FOUR: In a separate small bowl, combine remaining 1/4 cup Stevia Cane or Truvia,cocoa and arrowroot powder, then beatinto egg whites on low speed.

FIVE:Stir in warm chocolate and continue stirring gently until mixture thickens.

SIX: Place rounded tablespoons of batter onto prepared baking sheets and bake for 10 minutes. Cool on sheetpans for an additional 10 minutes before transferring to racks to cool completely.

Caribbean Tuna Salad

INGREDIENTS:


2 cooked tuna steaks, cut into 2-inch pieces (about 3 cups)

1 cup ripe mango, diced

1 red bell pepper, seeded and chopped

1/2 cup scallions, chopped

2 tbsp fresh cilantro, chopped

1/2 cup reduced-sodium chicken or vegetable broth

1 1/2 tbsp natural peanut butter, unsalted

1 tbsp rice wine vinegar

1 tbsp fresh lime juice

Sea salt and ground black pepper, to taste

4 Bibb lettuce or radicchio leaves

4 tbsp dry roasted peanuts, unsalted

INSTRUCTIONS:

ONE: In a large bowl, combine tuna, mango, red pepper, scallions and cilantro. Toss to combine and set aside.

TWO: In a small bowl, whisk together broth, peanut butter, vinegar and lime juice. Add it to tuna mixture and toss gently to coat tuna and vegetables. Season, to taste, with salt and black pepper.

THREE: Arrange lettuce leaves on separate plates and spoon 1/4 of tuna mixture into each. Top with roasted peanuts just before serving

Avocado Egg Salad

INGREDIENTS:


10 hard-boiled egg whites, diced

1/3 cup onions, diced

1/2 cup celery, diced

8 tbsp avocado, mashed

1 tbsp Dijon mustard

1 tsp paprika

1/2 tsp ground black pepper
Pinch sea salt (optional)

INSTRUCTIONS:

ONE: In a bowl, combine eggs, onions, celery, avocado and mustard. Stir until well mixed. Add paprika, pepper and salt; stir to combine. Leftovers can be stored in refrigerator for 2 to 3 days; don’t freeze.


Serve on whole-wheat,whole grain bread, pita bread, or crackers.

Ahi & Mango Tartare

INGREDIENTS:


2 to 3 tbsp low-sodium soy sauce

1/2 tsp sesame oil

Juice 1/2 lime

1/2 tsp wasabi paste

1/2 lb sushi-grade ahi, diced small

1/3 cup green onions, white and light-green parts, finely chopped

1 tsp fresh ginger, minced

1/2 ripe avocado, diced small

1 medium ripe mango, diced small

INSTRUCTIONS:


ONE: Mix soy well with oil, lime juice and wasabi in a small bowl. Set aside.

TWO: Gently combine remaining ingredients in another bowl and add soy mixture; mix well but don’t mush ingredients. Garnish with sprouts or herbs of your choice just before serving, if desired.

THREE: Serve with organic blue tortilla chips, Life is Good chips, or whole-wheat, whole grain pita chips.

Zuucchini (Beanless) Hummus

INGREDIENTS:


3 raw zucchinis, peeled and chopped

6 tbsp lemon juice

4 cloves garlic

2 tsp paprika

2 tsp sea salt

1/2 tsp ground cumin

1 tsp turmeric

2 pinches ground cayenne pepper

1/2 cup raw tahini

1 cup sesame or sunflower seeds, soaked
Extra-virgin olive oil, for drizzle
Fresh parsley, minced for garnish


INSTRUCTIONS:


ONE: Place all ingredients, except oil and parsley, into a blender or food processor and blend until smooth or to desired consistency. Drizzle with oil and garnish with parsley. Complement it with whole-wheat crackers, raw flax crackers whole-wheat, pita chips or whole-grain pita bread. You can also spread it on sandwiches or mix it with salads.

Stuffed Portobellos

INGREDIENTS:


4 large Portobello mushrooms

1 tsp olive oil

1 zucchini, chopped

1/2 Spanish onion, chopped

1 tbsp fresh minced garlic

1 tbsp balsamic vinegar

1 medium tomato, chopped

2 roasted red peppers, chopped

Handful fresh basil leaves, chopped

1/2 cup whole-wheat bread crumbs

1/2 cup Parmesan or Romano cheese

Sea salt and ground black pepper, to taste

INSTRUCTIONS:



ONE: Preheat oven to 375°F.

TWO: Remove stems from mushrooms and set aside. Clean mushroom tops and set upside down on a work surface.

THREE: Heat oil in a medium skillet. Chop mushroom stems and add to skillet with zucchini, onion, garlic and vinegar. Sauté for about 5 to 7 minutes, until onion and zucchini start to soften. Add tomato and roasted peppers and heat through, about 2 minutes. Remove mixture from heat and transfer to a bowl. Stir in basil, bread crumbs and cheese. Season with salt and black pepper.

FOUR: Fill mushroom tops with vegetable mixture and bake for 15 minutes or until mushrooms look tender and cheese is slightly melted.

Why Is Cardiovascular Exercise Important?

Cadiovascular exercise is ultimately how your body will burn existing fat. It is recommended to get 45-60 minutes of cardiovascular activity, 5-7 days per week.

Interval training is the best way to burn the most calories and fat, in the least amount of time. For example, start walking at a steady pace for the first five minutes, then increase your pace significantly for 30-60 seconds. Slow down for two minutes, then increase pace for 30-60 seconds; repeat cycle. Start off doing this for 10-20 minutes and increase time every week.

Interval training is simply adding a high-energy burning component to your exercise plan on an infrequent or interval basis. The goal of interval training is to give your body an unexpected jolt that requires more energy than expected. Your body will need to find more energy quick, causing your metabolism to increase and allows your body to burn more fat.

Why Is Resistance Training Important?

Resistance training, otherwise known as weight or strength training, is important to build/maintain muscle mass and preserve bone density. Muscle fibers will deteriorate as we age, which makes it imperative that we continue to build new muscle tissue.

Muscle building is a great way to boost your metabolism, because a pound of muscle will burn more calories than a pound of fat(even at rest). Thus, the more muscle you have on your body, the more calories you will burn. Not to mention, a pound of muscle takes up a lot less space than a pound of fat. You will notice your body contour becoming more shapely and lean.

It is important to vary your strength training exercises. Your body will become more efficient over time and will be able to perform the same moves, using less energy. By using a variety of strength training exercises, you will prevent your muscle groups from becoming accustomed to the same repetitions and burning fewer calories during your workout.

What is a Calorie?

Calories are units of measure, used to calculate energy. Your body needs calories(energy)to function properly and maintain daily activities.

With that in mind, it is important to give your body the correct amount and type of energy. Eating a well balanced, low-glycemic index diet, full of fresh fruits, vegetables, lean meats/protein, legumes, nuts/seeds,whole-wheat,whole-grain foods, and healthy oils, along with cardiovascular exercise and resistance training will support healthy body composition(more lean muscle mass and less fat).

What Is Metabolism?

Metabolism is simply the process by which the body converts food into energy. Metabolic function is term used for countless functions that are taking place inside the body.


Anabolism and Catabolism


The first function is creating tissue and cells. Each moment, our bodies are creating more cells to replace dead or dysfunctional cells.
For example, if you cut your finger, your body will begin the process of creating skin cells to clot the blood and start the healing process. This creation process is indeed a metabolic response, and is called anabolism.
On the other hand, there is the exact opposite activity taking place in other parts of the body. Instead of building cells and tissue through metabolism, the body is breaking down energy so that the body can do what it’s supposed to do.

For example, as you aerobically exercise, your body temperature rises as your heart beat increases and remains with a certain range.
As this happens, your body requires more oxygen; and as such, your breathing increases as you intake more water. All of this requires additional energy.

After all, if your body couldn’t adjust to this enhanced requirement for oxygen (both taking it in and getting rid of it in the form of carbon dioxide), you would collapse!

Your body will begin converting food (calories) into energy. This process is a metabolic process, and is called catabolism.

Metabolism is a constant process that takes care of two seemingly opposite function: anabolism that uses energy to create cells, and catabolism that breaks down cells to create energy.

Jump-Start Your Metabolism

The easiest thing you can do to jump-start your metabolism is: EAT BREAKFAST. Then, eat every 2-3 hours throughout the day.


People who skip breakfast tend to binge eat, gain weight, have reduced energy, and lack of focus. Metabolism is slowed down because the body thinks it is starving. Calories are stored as fat, for later use, and healthy muscle is used for fuel. An increase in body fat and a decrease in lean muscle results. Risk factors for high cholesterol, high blood pressure, and diabetes are increased.

People who eat breakfast tend to maintain a health weight and body composition, snack less on junk food, have increased energy and increased focus. Risk factors for for high cholesterol, high blood pressure, and diabetes are significantly decreased.

Black Bean Hummus

INGREDIENTS:


1 15-oz can black beans, drained and rinsed

1 15-oz can chick peas, drained and rinsed

¼ cup reserved liquid from bean cans

¼ cup water

4 tbsp lemon juice

3 cloves garlic, finely minced

1 tsp sesame oil

¼ tsp cumin

5 pieces sun-dried tomato

¼ tsp ground red pepper

Sea salt and black pepper, to taste

1 tbsp dried or fresh parsley


INSTRUCTIONS:

ONE: Place all ingredients except parsley in a food processor. Process until smooth. Pour into a dish and sprinkle with parsley. Cover and refrigerate for 2 hours. Enjoy with warm whoe-wheat pitas or fresh vegetables.

Breakfast Tacos

Ingredients

1 egg

2 whole-wheat, low-carb tortillas

1 oz. of low-fat Mozzarella cheese

1-2 tsp olive oil

2-3 Tbsp red pepper, diced

2-3 Tbsp red or white onion

2-3 Tbsp salsa

black pepper, to taste



Instructions

ONE: Heat olive oil is a small skillet. Add egg, peppers, and onions, and black pepper. Cook for 2-3 minutes, stirring frequently.

TWO: Divide the mixture between the two tortillas and top with cheese and salsa.


Add cilantro and avocado, if desired

Salmon Patties

INGREDIENTS:

1 medium yellow onion, half diced and half thinly sliced, divided

1 6-oz can salmon packed in water, without bones or skin, drained

2 egg whites, whisked

1 tsp Dijon mustard

1/2 cup whole-wheat bread crumbs

1 medium carrot, peeled and grated

2 tbsp fresh cilantro, minced, divided

Olive oil cooking spray

2 medium yellow squash, thinly sliced

1 medium zucchini, thinly sliced

Sea salt and fresh ground black pepper, to taste

Additional fresh herbs, chopped, or green onion curls, for garnish (optional)

INSTRUCTIONS:

ONE: In a large bowl, mix together diced onion, salmon, egg whites, Dijon, bread crumbs, carrot and 1 tbsp cilantro. Using your hands, form mixture into 4 large patties, each about 4 or 5 inches in diameter.

TWO: Heat a large nonstick or cast-iron pan over medium-high for 1 minute. Mist with cooking spray. Place all 4 patties in pan and cook for 2 1/2 minutes on each side or until lightly browned. Remove patties from pan and set aside.

THREE: Wipe out same large nonstick or cast-iron pan with paper towel; then heat over medium-high for 1 minute. Mist with cooking spray again. Add squash, zucchini and thinly sliced onion. Sauté for about 2 minutes, then add 1 tbsp water. (The water will help steam vegetables and cook them more thoroughly.) Cook for another 5 minutes or until squash and zucchini are tender and onion is translucent. When vegetables are just finished cooking, add remaining 1 tbsp cilantro and mix. Remove from heat. Season with salt and pepper.

FOUR: Serve 1 patty with 3/4 cup vegetables. Garnish with additional herbs, if desired.

Curried Scallops in Coconut Milk

Serve this over brown rice, brown rice noodles or pasta. Other seafood such as shrimp or calamari (squid) can easily be substituted for scallops. Experiment with your favorite spices such as cayenne, cumin or turmeric to create your own recipe.

Ingredients
2-3 Tbsp olive or coconut oil, for sautéing

1 Tbsp Ginger root, finely chopped

2 cloves Garlic, finely chopped

1/2 tsp. Crushed red pepper or chili pepper

1 tsp. Curry powder

1 cup Scallops, marinated in juice of 2 limes

Sea salt to taste

1 cup Vegetable broth or water

1/2 cup Coconut milk

2 drops SteviaClear

Sliced green onions for garnish


Instructions:
ONE: Heat oil in a large frying pan

TWO: Add the ginger and garlic and sauté in oil for one minute.

THREE: Add the spices and sauté for another minute.

FOUR: Add the scallops and sea salt and sauté for 1 more minute.

FIVE: Add coconut milk, broth and stevia and slowly bring to boil. Turn down heat and simmer for a few minutes until scallops are cooked.

SIX: Garnish each dish with slivered green onions.

What Can I Drink Besides Water?

Looking for an alternative to water?

It is still recommened to drink half of your body weight in ounces of water, daily. However, the following drinks are acceptable additions:

Blue Sky Soda, 0 calories, made with Stevia, no caffeine

Zevia Soda, 0 calories, made with Stevia, no caffeine

Sparkling waters, o calories, no caffeine
lemon, lime, orange, grapefruit--I think HEB brand tastes best.

Herbal black or green teas, 0 calories, caffeine content is ok-- sweeten with Truvia or other stevia product.

Use Frozen fruit, instead of ice cubes, to add flavor to water or tea.

What Is Glycemic Index ?

What is the Glycemic Index?

The glycemic index is a way of measuring the relative impact of foods on blood sugar levels. Foods with a high glycemic index have carbohydrates that the body can quickly convert to sugar, which makes them more likely to cause a quick rise in blood sugar.

To determine the glycemic index of a food, human subjects are given a portion of a single food and their blood sugar is tested at intervals. The resulting response curve is compared to a control substance (either glucose or white bread) and assigned a numerical value. Glucose (or white bread) is given an arbitrary rating of 100, and all other foods are measured relative to that. Foods that rate above 100 are foods whose carbohydrates digest very quickly and are likely to raise the blood sugar immediately, while those with an index lower than 100 have less impact on the blood sugar.


What Makes a Food Low Glycemic?

Foods with few to no carbohydrates, like meats, cheeses and healthy fats, will likely result in a glycemic index close to zero. The fewer easily-digested sugars and starches a food contains, the less likely it is to create a spike in blood sugar. Dietary fiber, while classified as a carbohydrate, passes through the system undigested, so it has no impact on blood sugar. In fact, fiber works to help slow the absorption of digestible carbohydrates.

Sweeteners

Stevia is the prefered sweetener on the FLT program. Agave Nectar and Stevia Cane are low glycemic alternatives to regular sugar.


Stevia is the world’s only all natural sweetener with zero calories, zero carbohydrates and a zero glycemic index. Harvested from a plant in the daisy family, stevia provides a truly delicious and healthy alternative to sugar or chemical sweeteners. The sweet part of the stevia herb is extracted and converted into an intensely sweet powder. This sweet powder is then blended with other all-natural ingredients to create the delicious and healthy sweetener.

Native people in Paraguay and other parts of South America have used stevia safely for centuries. More recently Stevia gained popularity as a sweetener for coffees and teas, but it can sweeten just about anything you like. Because it works so well in cooking and baking, you can easily substitute stevia for sugar in just about any recipe.

Since stevia has zero calories, zero carbohydrates and a zero glycemic index, it is perfect for individuals who cannot or would not like to have their blood glucose levels fluctuate at rapid levels. This includes those with diabetes, hypo/hyperglycemia and anyone looking to maintain a healthy lifestyle. The glycemic index, or GI, measures how fast a food will raise your blood glucose level. Choosing foods that produce zero fluctuations in blood glucose is an important component for long-term health and reducing your risk of heart disease and diabetes.



Agave Nectar

While agave is best recognized as the plant from which tequila is made, it has also been used for thousands of years as an ingredient in food. The nectar made from the plant is known in Mexico as aguamiel, or "honey water."

The Aztecs prized the agave as a gift from the gods and used the liquid from its core to flavor foods and drinks. Now, due to increasing awareness of agave nectar's many beneficial properties, it is becoming the preferred sweetener of health conscious consumers.

Where Does Agave Nectar Come From?
Agave nectar (sometimes called agave syrup) is most often produced from the Blue Agaves that thrive in the volcanic soils of Southern Mexico. Agaves are large, spikey plants that resemble cactus or yuccas in both form and habitat, but they are actually succulents similar to the familiar Aloe Vera.

The taste of agave nectar is comparable, though not identical, to honey. Many people who do not like the taste of honey find agave a more palatable choice. It also has none of the bitter aftertaste associated with artificial sweeteners.

Agave nectar is a low glycemic index sweetener.

Stevia Cane

Steviacane® uses pure stevia and pure cane sugar to to give you a natural sweetener that’s just naturally sweet. Enjoy it in your coffee or tea, or use it to bake your favorite recipes — just like you would sugar.

Steviacane® allows you to cut a great deal of added sugar from your diet without losing any of the taste. By combining zero-calorie stevia extract with pure cane sugar, a sweetener was created that maintains the same level of sweetness as sugar, but with less actual sugar. And because stevia is so naturally sweet, you use half the amount to achieve the same sweetness as you would with sugar.


Sugar has a moderate glycemic index (GI). By comparison, wheat bread and brown rice have similar glycemic indeces.

Stevicane has approximately 1/2 of the GI of sugar when used at equivalent sweetness levels.

Chicken Tenders With Balsamic Vinegar Glaze

Ingredients:


•Olive oil cooking spray

•12 oz chicken tenders

•Ground black pepper, to taste

•1 tsp minced garlic

•3 tbsp balsamic vinegar

•1 tbsp agave nectar

•1/4 cup low sodium chicken broth

•Fresh parsley (optional to garnish)


Instructions:


ONE: Heat olive oil over medium-high heat. Add chicken tenders and season with pepper. Cook, turning pieces halfway through, until cooked, approximately 7 minutes. Remove chicken from the pan and set aside.

TWO: Reduce heat to low-medium, add garlic and saute. Then add vinegar, honey and chicken broth. Simmer, scraping the bottom of the pan for 1 minute.

THREE: Return chicken to pan. Mix all ingredients together and heat through. Garnish and serve

Jerk Spiced Tilapia

Ingredients:


1 tsp thyme

• 1 tsp chili powder

• 2 cloves garlic, pressed

• 1 tsp ground ginger

• 1/2 tsp nutmeg

• 1/2 tsp cinnamon

• 1 jalapeno pepper, cored, seeded and finely chopped

• 1 tsp freshly ground black pepper

• Pinch of sea salt

• 1 Tbsp lime juice

• 2 Tbsp olive oil

• 1/2 tsp ground cloves

• 4 tilapia fillets

INstructions:

ONE: Combine herbs and spices in a small bowl and mix well.

TWO: Coat tilapia fillets with olive oil. Pat both sides with spices.

THREE: Sauté each fillet until just cooked through, about 3 minutes on each side. Do not overcook!

Turkey Guacamole Burger

Ingredients:

Guacamole Spread

• 2 avocados

• 1 tsp garlic powder

• ½ tsp freshly ground black pepper

• 2 jalapenos, chopped finely

• ½ white onion, chopped finely

• 1 cup cilantro, chopped finely

• Juice of one lime


Burgers

• 2 lb lean ground turkey

• 4 tsp / 20 ml ground cinnamon

• 1 tsp / 5 ml garlic powder

• 1 tsp freshly ground black pepper

• 6 whole-grain sandwich thins or 150 calorie buns

Instructions:

Guacamole Spread


ONE: Cut avocados in half. Remove the pits and scoop flesh into a medium-sized bowl.

TWO: Add garlic powder, black pepper, jalapenos, white onions, cilantro and lime juice to the bowl.

THREE: Mix all ingredients until just combined. Do not overmix.

FOUR: Cover and refrigerate for at least an hour before serving.

Burgers

ONE: Preheat your barbeque to medium-high heat.

TWO: Add turkey, cinnamon, garlic powder and black pepper to a large bowl.

THREE: Mix the turkey and spices with clean bare hands.

FOUR: Divide the mixture into 4 parts and shape into flat patties.

FIVE: Lightly coat the hot grill with oil and add the patties.

SIX: Grill patties for 7 to 9 minutes on each side or until cooked through.

SEVEN: Serve burgers on a lightly toasted bun with 1 Tbsp of Guacamole Spread and enjoy!

Spinach and Artichoke Side

Ingredients:

16 oz spinach

15 oz frozen artichoke hearts

8 oz low-fat ricotta cheese

1 small red onion, chopped

2 cloves garlic, minced

½ tsp nutmeg

Sea salt and pepper, to taste

Instructions:

ONE: Mix all ingredients together in a bowl. Sauté mixture in a pan for 10 minutes and heat through.

STUFFED PEPPERS

Ingredients:

4 bell peppers

1 tbsp olive oil

1 lb lean ground bison, 96% lean ground beef, lean ground turkey or ground venison

1 egg

1 stalk celery, finely chopped

1/4 cup chopped onion

2 tbsp ground flaxseeds

1/2 cup marinara sauce (find one with low sugar)

Sea salt, ground pepper and oregano, to taste

1/2 cup shredded light mozzarella cheese

Instructions:

ONE: Preheat oven to 350°F.

TWO: Cut a golf-ball-sized hole around pepper stems. Then pull out the stems, seeds and membranes. Rinse peppers, inside and out.

THREE: Brush peppers’ outer skin with olive oil. Set aside.

FOUR: In a large mixing bowl, combine bison meat, egg, celery, onion, flaxseeds, marinara and spices.

FIVE: Using a spoon, stuff mixture into peppers evenly.

SIX: Pour water into a cooking pan (just enough to cover bottom of the pan). Place peppers onto pan and then bake for 30 to 45 minutes, until meat is browned throughout. Remove peppers and top with cheese. Place back in oven for 5 minutes to melt cheese.

Adzuki Bean Salad

Ingredients:

1 1/2 cups dried adzuki beans

1/4 cup arame sea vegetable

1/4 teaspoon toasted sesame oil

3 tablespoons canola oil

1 1/2 tablespoons finely chopped ginger

1/2 teaspoon finely chopped garlic

1 1/4 cups basil, finely chopped

2 tablespoons rice vinegar

Pinch red pepper flakes

1 tablespoon tamari

1/4 cup lime juice

1 cup thinly sliced green onions

1 cup grated carrots

Method
INstructions:

ONE: Put beans in a large bowl, cover with water and set aside to let soak for 8 hours or overnight.

TWO: Drain beans and put in a large pot with 8 cups water. Bring to a boil, then reduce heat and simmer until tender, 45 to 60 minutes. Drain and rinse gently under cold water. Set aside to let cool completely.

THREE: Soak arame in cold water for 15 minutes; drain and rinse well.

FOUR: Put oils, ginger, garlic, basil, vinegar, pepper flakes, tamari and lime juice into a large bowl and whisk to make a dressing. Add cooled beans, arame, green onions and carrots and toss gently to combine.

Grilled Chicken Salad with Peach-Pecan Vinaigrette

Ingredients:


1/4 cup toasted pecans, plus more for garnish

2 tablespoons sherry vinegar

1 tablespoon chopped ginger (optional)

3 peaches, pitted and sliced

1/8 teaspoon salt

1/8 teaspoon ground black pepper

1 red onion, sliced

1 head lettuce, torn into bite-size pieces

10 ounces boneless, skinless chicken breasts, grilled and chopped

Instructions:

ONE: Purée pecans, vinegar, ginger, one-third of the peaches, 2 to 4 tablespoons water, salt and pepper in a food processor until smooth. If desired, press through a fine sieve for a silkier dressing.

TWO: Transfer to a large bowl. Add remaining peaches, onion, lettuce and chicken and toss to combine; garnish with more pecans.

Mediterranean Garbanzo Salad

Ingredients:


5 cherry or grape tomatoes, halved

1 small zucchini or yellow squash, halved lengthwise and thinly sliced

1/2 (15-ounce) can garbanzo beans, rinsed and drained

4 pitted black olives, such as Kalamata, halved

2 tablespoons roughly chopped parsley

1 tablespoon prepared balsamic vinaigrette dressing

1 tablespoon lemon juice

Ground black pepper to taste

2 or 3 lettuce leaves, torn into large bite-size pieces

Instructions:

One: Toss together all ingredients, except lettuce, in a large bowl. Arrange lettuce on a dinner plate and top with bean mixture.

Serve with whole-wheat pitas or whoel-wheat pita chips

Mediterranean Crunch Salad

Ingredients:

1 (15-ounce) can no salt-added garbanzo beans

1 cup chopped broccoli florets

1 cup grape tomatoes, halved

1 cup finely sliced kale

1/2 cup finely chopped red onion

2 tablespoons finely chopped Kalamata olives

3 tablespoons red wine vinegar

1 small garlic clove, minced

1 tablespoon chopped fresh parsley

1 teaspoon chopped fresh thyme

Instructions

ONE: Combine all ingredients in a large bowl. Chill at least 1 hour before serving

Black Bean Salad with Avocado-Lime Dressing

Ingredients:

1 ripe avocado, mashed

1/4 cup chopped cilantro

2 tablespoons lime juice

2 (15-ounce) cans no-salt-added black beans, rinsed and drained

4 cups shredded romaine lettuce

1 cup grape tomatoes, halved

1 small red bell pepper, seeded and chopped

1/2 cup toasted pumpkin seeds

Instructions:

ONE: In a large bowl, whisk together avocado, cilantro and lime juice until blended. Add beans, lettuce, tomatoes, pepper, pumpkin seeds and toss until evenly coated.

Taco Salad

Ingredients:

1 pound ground turkey breast

1 tablespoon canola oil

1 package natural taco seasoning mix

2 tablespoons extra virgin olive oil

2 tablespoons lime juice

1 teaspoon agave nectar

1/2 teaspoon chili powder

Freshly ground black pepper

12 cups chopped romaine lettuce leaves

1 cup black beans, drained

3 cups diced fresh tomatoes or halved cherry tomatoes

1/4 cup diced red onion

1/4 cup chopped cilantro

1/2 cup low-fat mozzarella cheese

2 ounces blue corn tortilla chips

Instructions:

ONE: Heat canola oil in a large skillet over medium high heat. Add turkey and taco seasoning (along with any other ingredients required on the package directions) and brown until cooked through, 8 to 10 minutes.

TWO: Whisk together olive oil, lime juice, agave nectar, chile powder and pepper in a medium bowl. Set aside.

THREE: Arrange lettuce on plates and top with turkey, black beans, tomatoes, onions, cilantro and cheese. Drizzle salads with reserved dressing and serve with tortilla chips on the side, if you like.

Halibut With GInger

Ingredients:

1 1/2 cups dry white wine

1 tablespoon finely chopped ginger

4 green onions, halved

Dash of tamari

2 tablespoons lime juice

4 (5- to 6-ounce) halibut steaks

Salt and pepper to taste

6 to 8 cilantro sprigs

1 lime, thinly sliced

Sliced avocados (optional)

4 cups cooked brown or basmati rice

INstructions:

One: Put wine, ginger, green onions, tamari and lime juice into a large, deep skillet and simmer over medium heat for 2 to 3 minutes.

Two: Season halibut with salt and pepper then arrange in skillet. Scatter cilantro over the top, cover tightly and gently simmer until halibut is cooked through, about 10 minutes. Toss limes slices and avocados over halibut and serve with rice on the side. Spoon poaching liquid over the fish if you like.

Chicken and Peach Kabobs

Ingredients:

3/4 pound boneless skinless chicken breast (about 1 large), cut into 1 1/2-inch chunks

2 ripe peaches, halved, pitted and cut into 8 chunks each

1 small red onion, quartered and pulled apart into petals

2 tablespoons orange juice or white wine

2 teaspoons reduced-sodium tamari sauce

3 tablespoons no-sugar-added apricot fruit spread

1 1/2 teaspoons minced chipotle in adobo sauce

1 teaspoon chopped rosemary

1 large rosemary sprig to use as a basting brush

Ingredients:

ONE: Prepare a grill for medium-high heat cooking. On 4 long metal skewers, alternate pieces of chicken, peach and onion.

TWO: In a small bowl, whisk together juice, tamari, fruit spread, chipotle and chopped rosemary.

THREE: Grill kabobs, turning frequently, until lightly browned, about 5 minutes. Begin dipping rosemary sprig in tamari mixture and brushing kabobs, turning kabobs frequently, until chicken is cooked through and kabobs are glazed, about 3 minutes more.

Beef Stir Fry

Ingredients:

2 tablespoons rice vinegar

1 tablespoon reduced-sodium tamari

2 teaspoons grated fresh ginger

2 cloves garlic, minced

3/4 pound top sirloin steak, thinly sliced

1/2 cup sliced shallots (from about 2 shallots)

2 red bell peppers, thinly sliced

4 carrots, thinly sliced

8 ounces snow peas, strings removed

3 cups cooked brown rice

1/4 cup chopped toasted peanuts

Instructions:

ONE: Combine vinegar, tamari, ginger and garlic in a medium bowl. Toss sliced beef in mixture and marinate in the refrigerator for 30 minutes.

TWO: After beef has marinated, heat a large skillet over medium-high heat. Add beef and marinade and cook until beef is just done to your liking, about 5 minutes. Remove beef and juices to a bowl, cover and keep warm.

THREE: Add ½ cup water to the skillet, bring to a simmer, add shallots and cook 3 minutes or until tender. Stir in bell peppers and carrots. Reduce heat to medium and cover. Cook until vegetables are just fork tender, 7 to 8 minutes, stirring once. Uncover and increase heat to medium-high. Add snow peas and cook 2 minutes longer. Return beef and any juices to skillet and cook 1 minute longer to heat everything thoroughly. Serve with brown rice and garnish with peanuts.

Sweet Potato Apple Cake

Ingredients:


Natural cooking spray

1 cup whole wheat pastry flour

1 teaspoon baking soda

1/2 teaspoon salt

1/2 teaspoon ground cinnamon

1 teaspoon ground nutmeg

1/4 cup Stevia Cane

1 egg

1 large apple, peeled, cored and grated

1 (3/4-pound) sweet potato, peeled and grated

1 teaspoon vanilla extract

1/2 cup chopped walnuts

INstructions:

ONE: Preheat oven to 350°F. Lightly oil an (8-inch) baking pan with cooking spray; set aside.

TWO: In a large bowl, whisk together flour, baking soda, salt, cinnamon and nutmeg; set aside. In a second large bowl, whisk together Stevia Cane and egg until well combined. Stir in apple, sweet potato, vanilla and walnuts and then add apple mixture to flour mixture and stir to combine.

THREE: Transfer batter to prepared pan and bake until cake pulls away from the edges and is deep golden brown, 40 to 50 minutes. Set aside to let cool and then cut into squares and serve.

FLOURLESS BROWNIES

Ingredients:

1 (15-ounce) can no-salt-added black beans, drained and rinsed

3 large eggs

1/3 cup melted butter(Earth Balance), more for the baking dish

1/4 cup cocoa powder

1/8 teaspoon salt

2 teaspoon gluten-free vanilla extract

1/4 cup plus 2 tablespoons Stevia Cane

1/2 cup gluten-free semi-sweet chocolate chips

1/3 cup finely chopped walnuts

Instructions:

ONE: Preheat oven to 350°F.

TWO: Spray olive oil spray on an 8-inch baking pan.

THREE: Place the black beans, eggs, melted butter, cocoa powder, salt, vanilla extract and Stevia Cane in the bowl of a food processor and blend until smooth. Remove the blade and gently stir in the chocolate chips and walnuts. Transfer mixture to the prepared pan.

FOUR: Bake the brownies for 30 to 35 minutes, or until just set in the center. Cool before cutting into squares.

Restaurant Choices

Most Restaurants will make menu substitutions...don't be afraid to go to you favorite restaurants.

Make healty choices and be creative: lean meats, veggies, salads, vinaigrette dressing, 1/2 sweet potato,beans, whole wheat breads or other grains(rice)



Mexican Food

Eat chicken fajitas
black or charo beans
fajita veggies
side salad
1-2 corn tortillas

Eat salads and order the cheese and dressing on the side. Sprinke a few pieces of cheese on the salad, if you choose.
Use a vinaigrette dressing


Manuels has a variety of menu items to choose.


Fast Food

Chick Fil A
Grilled chicken sandwich, with lettuce and tomato(1/2 of the bun)
fruit cup
side salad

Red Robin:
Choose grilled chicken or veggie burger with 1/2 of a whole wheat bun with a side salad or fruit.

salad: order the cheese and vinaigrette dressing on the side. Sprinke a few pieces of cheese on the salad, if you choose.
Omit bacon, croutons, and other high fat/calorie options.




Greek

Zoes KitchenMultiple menu items, including sandwiches, kabobs, soup, salad, hummus, etc.

Barbecue:

Turkey or chicken(without the skin)
Red potatoes(no butter)
Pinto beans
salad


More ideas to come.

TIPS FOR TRAVELING

Traveling is always a challenge, especially when trying to stick to a healthy eating plan.

Here are a few tips to keep you eating healthy and feeling great!


Plan ahead:   Ask to the hotel if they have a refigerator in each room.
                  
                     Look for grocery stores in the destination area and make a grocery list of items to pick up on your way to the hotel(fruit,veggies,grains, Mozzarella cheese sticks, lean meats--ie: Boars Head)

                    Don't be afraid to ask for substitutions at restaraunts:  substitue rice for beans, salad or veggies.

Pack a cooler for road trips.

Take your shakes in pre-measured amounts and remember your skaker cup.

Take Ultrameal bars, almonds, or other nuts/seeds for quick snacks(Great for flying) Remember, it is better to eat, than be hungry.

                  

                  

Strawberry-Balsamic Salad Dressing

Ingredients:


2/3 cup sliced strawberries

1/4 cup balsamic vinegar

1/4 cup canola oil

1/2 shallot, chopped

2 teaspoons fresh thyme leaves

1 1/4 teaspoons Dijon mustard

1/4 teaspoon ground black pepper


Instructions:

Combine all ingredients in a blender and blend until very smooth.

Grilled Veggie Tostadas

Ingredients:

1 pound tomatoes, seeded and diced

1/3 cup finely chopped cilantro

2 tablespoons lime juice

1 teaspoon sea salt, divided

1/8 teaspoon freshly ground black pepper

1 jalapeño pepper, stemmed, seeded and finely chopped

1/4 cup extra virgin olive oil, plus more for brushing tortillas

2 teaspoons chili powder

4 cloves garlic, finely chopped

2 green bell peppers, cored, seeded, and cut into thick strips

2 yellow squash, cut lengthwise into 1/4-inch thick slices

2 zucchini, cut lengthwise into 1/4-inch thick slices

1 eggplant, cut crosswise into 1/4-inch thick rounds

1 large yellow onion, thickly sliced

6 (6-inch) whole-wheat tortillas

1 ripe avocado, peeled, pitted and thinly sliced

Lime wedges for garnish

Instructions:

ONE: Put tomatoes, cilantro, lime juice, 1/4 teaspoon salt, black pepper and jalapeños into a medium bowl and toss to combine. Cover and chill.

TWO: Preheat grill to medium heat. In a large bowl, mix together oil, chili powder, remaining 1/2 teaspoon salt and garlic. Add peppers, squash, zucchini, eggplant and onion and toss to coat.

THREE: Working in batches, grill vegetables, flipping halfway through, until tender, 5 to 8 minutes total. Transfer to a platter as done. Lightly brush both sides of tortillas with olive oil and grill, flipping once, until just crisp and lightly charred on both sides, about 3 minutes total.

Place one tortilla on each of six plates and top with vegetables, salsa and avocados. Garnish with lime wedges and serve.

CARROT AND WALNUT COOKIES

Ingredients:

1 cup raw unsalted walnuts

1 cup old-fashioned rolled oats

1 cup raisins

1/2 cup whole wheat pastry flour

1 1/4 teaspoons baking powder

1 1/4 teaspoons ground cinnamon

1/2 teaspoon ground ginger

2 carrots, grated

1 apple, grated

1 very ripe banana, peeled and mashed

1/4 cup apple juice


Instructions:

ONE: Preheat oven to 350°F. Line 2 baking sheets with parchment paper.

TWO: Combine walnuts, oats and raisins in a food processor and pulse until finely ground. Transfer to a bowl and stir in flour, baking powder, cinnamon and ginger. Add carrots, apples, banana and apple juice and stir until combined.

THREE: Drop by rounded tablespoons an inch apart on the prepared baking sheets, making about 24 cookies. Press down on each cookie with the back of a fork to flatten them slightly. Bake until tops and bottoms are lightly browned, 20 to 25 minutes.

BLACK BEAN AND CILANTO QUESADILLAS

Ingredients:


2 (8-inch) Whole-wheat, whole-grain tortillas

1/4 cup grated low-fat Mozzarella

1/2 cup cooked and drained black beans

2 tablespoons coarsely chopped cilantro

Instructions:

ONE: Set a heavy skillet over medium heat. When hot, add a tortilla and warm. Flip tortilla. Sprinkle half of the cheese evenly over tortilla. Lightly cover cheese with half of the beans and cilantro. Top with a second tortilla. Flip and warm on the second side. When beans are hot and cheese is melted, slide quesadilla onto a cutting board and slice into four wedges.

HEALTHY GRAIN OPTIONS

Joseph's Pita bread:
whole-wheat, whole-grain
60 calories each
Found at Wal-Mart


Athenos whole-wheat pita chips
120 calories/ounce


Whole-wheat, whole-grain tortillas
low-carb: 50 calories


Whole-wheat, whole-grain bagel
1/2 bagel, 80-100 calories


Whole-wheat, whole-grain english muffin
150 calories


Millet cereal
150 calories
Found at Sprouts

Baja-Style Fish Tacos

Ingredients:

4 whole-wheat, low carb tortillas

1 lb fresh tilapia fillets

1 fresh lime

1/4 tsp sea salt

1/8 tsp ground black pepper

1/2 cup plain, low-fat, Greek-style yogurt

1 small jalopeno pepper, minced

1/4 tsp oregano

1/4 tsp ground cumin

1 cup shredded cabbage

1 avocado, seeded and cut into slices

Instructions:

ONE: Preheat oven to 350 degrees F. Stack tortillas and wrap them in a sheet of aluminum foil. Line a rimmed baking sheet with aluminum foil. Place fish fillets on a baking sheet and squeeze lime juice evenly over each. Sprinke with salt and black pepper. Place tortillas and fish in the oven. Remove tortillas after 5 miniutes and set aside. Bake Fish until it's just cooked through, about 7-10 minutes.

TWO: While fish is baking, stir together yogurt, jalopeno pepper, oregano, and cumin. If you like a thinner sauce, stir in a tabblespoon or two of water.

THREE: Break up the fish with a fork and divide into four equal portions. Fill each warmed tortilla with shredded cabbage and fish, and top each with one-quarter of the avocado and two tablespoons of yogurt seauce.

Serve with black beans, broccoli slaw, or sweet potato fries.

Broccoli Slaw

Ingredients:

1 16 oz. bag of broccoli, cabbage, and carrot mix

1/4 cup of apple cider vinegar

1/4 cup Canola oil mayo

2 tsp. of Stevia Cane or Truvia

1-2 tsp. of celery salt

fresh ground pepper, to taste

Instructions:

ONE: Combine vinegar, mayo,celery salt, and Stevia Cane. Stir until well blended.

Two: Add broccoli to a medium bowl and pour the mayo mixture over the top. Stir.

THREE: Serve immediately or refrigerate until ready to use.

Whole-Wheat Pancakes

Serves 8

Ingredients:

1 1/4 cups oats(large flakes)

1 1/4 cups skim milk

1 large egg

1 cup whole-wheat baking flour

1 tsp low-sodium baking powder

1 Tbsp Canola oil

Instructions:

ONE: In a medium bowl, mix oats with milk; let stand 5 minutes.

TWO: Add egg and oil to oats mixture, then stir to combine. Add dry ingredients and mix until just blended.

THREE: Spoon out a quarter-cup of mixture into hot skillet, coated with cooking spray or canola oil. Cook until golden brown. Flip and cook until the other side is golden. Optional: Add 1/4 cup of fresh blueberries to batter before cooking.

ENJOY, but remember that 1/8th of the batter equals one serving.

QUICK AND EASY BURRITOS

Ingredients:

1/2 cup fat-free refried beans

2 low-carb, whole-wheat tortillas

2 ounces of Mozzarella cheese


Instructions:

Add beans and cheese to the center of each tortilla. Fold and wrap each burito in a paper towel. Microwave for 30-60 seconds.

Add cilanto, tomatoes, onions, or sala, as desired.

Apple Crisp

Ingredients:

2 Tbsp cornstarch

1 cup water

8 apples, peeled, cored, and sliced

1 Tbsp freshly squeezed lemon juice

1/3 cup Truvia or Stevia Cane + 1/4 cup(for topping)

1/2 cups rolled oats

1/2 cup wheat flour

1/4 cup Earth balance or other olive/canola oil butter

Instructions:

ONE: Pre-heat oven to 350 degrees F

TWO: Combine cornstarch, water, and lemon juice and stir until smooth.

THREE: Toss apples and sugar, then add cornstarch mixture.

FOUR: Place in an 8 x 8 casserole dish, sprayed with non-stick olive oil cooking spray.

FIVE: Combine remaining ingredients and crumble on top of apples.

SIX: Bake for one hour

Snack Ideas

1. Warm soy nuts with olive/canola oil and sea salt (1/4 cup)

2. Celery and 1/4 cup of hummus

3. 1 whole-wheat, whole-grain pita topped with: 1 Tbsp peanut butter, 1/4 cup hummus, 1/2 cup fat-free refried beans, 1 Tbsp almond butter, 1/4 cup guacamole, or 3/4 cup low-fat cottage cheese

4. 2 oz. Low-fat Mozzarella cheese and 8-10 medium olives

5. 3/4 cup Cottage cheese with 1 cup strawberries, blueberries, or blackberries

6. Food Should taste good chips(9) with salsa and/or 1/2 cup fat-free refried beans, or 1/4 cup hummus

7. Snow peas, Cherry tomatoes, red peppers

8. Whole-wheat, whole-grain crackers(150 calories) with, 1/4 cup guacamole, 2 ounces of Mozzarella cheese, 1/4 cup hummus, 1/2 smal1 avocado(sliced = two oils, 2-4 ounces of Boars Head Turkey,tomates

QUICK BREAKFAST OR SNACK IDEA

Ingredients:

One whole-wheat sandwich thin

1 Tbsp of  natural peanut butter

1 small apple, sliced into thin slices

1 tsp coconut, shredded


Directions:

Spread 1/2 Tbsp of peanut butter on each side of the sandwich thin.  Add sliced apples and coconut.  Put sandwich thin together and slice into four pieces.

Individual Chicken Pot Pies

This is a healthier substitute to traditional pot pie, however this should be eaten only on occasion.


Ingredients: 

Filling

Olive oil cooking spray

1 lb boneless, skinless chicken breast, diced

1 large yellow onion, diced

2 large carrots, peeled and diced

1 cup frozen peas

2 cups low-sodium chicken broth

4 tsp minced fresh thyme

2 Tbsp whole-wheat flour

Fresh ground black pepper, to taste

Biscuits

3/4 cup skim or fat free milk

2 1/4 \tsp apple cyder vinegar

2 cups plus 2 Tbsp whole-wheat pastry flour, divided

1 Tbsp baking powder

1 tsp baking soda

1/8 tsp sea salt (optional)

1 Tbsp safflower or olive or olive oil


Instructions:

ONE:  Preheat oven to 450 degrees F

TWO:  Prepare filling:  Heat a large cast-iron or ovenproof pan over medium heat-high heat for one minute.  Mist with cooking spray.  Saute chicken until no longer pink, about three minutes.

THREE:  Add onions and carrots.  Saute until onion is slightly browned, about five minutes.  Add peas and saute for one minute or until thawed.

FOUR:  Stir in broth and thyme and cook until broth is warmed, about two minutes.  Stir in two tablespoons of flour and reduce heat to medium.  Stir constantly until broth is thickened, about two minutes.  Season with pepper and turn off heat, but do not remove pan from burner. 

FIVE:  Begin preparing biscuits: Pour milk in a cup, then add vinegar to milk.  Let stand for two minutes.

SIX:  In a large mixing bowl, blend two cups whole-wheat pastry flour, baking powder, baking soda, and salt, if desired.  Stir in milk-vinegar mixture, a quarter-cup at a time, add oil, and then add remaining two tablespoons whole-wheat pastry flour. (The dough will be slightly sticky.  If it is too sticky, add another tablespoon or two of flour.)

SEVEN:  Using your hands, form 12 small biscuits about two inches in diameter.  (You can dust your hands with a little bit of flour to make this easier.)  Ladel chicken-vegetable mixture into four large ramekins, individual casserole dishes or soup toureens, about three-quarters of a cup serving.  Place three biscuits on top of each  ramekin and place all ramekins onto a cookie sheet or baking pan lined with aluminum foil.  (The biscuits will bake on top of the chicken vegetable mixture.)  Place pan on rack in the middle of the oven.  Bake for 10 minutes or until chicken vegetable mixture is bubbling and biscuits are slightly browned on top.  To serve, place ramekins on individual plates, as they will be too hot to handle.

Note:  Adding apple cider vinegar to the skim milk slightly curtles it, which will give the biscuits a buttermilk flavor.

Chicken and Berry Salad with Raspberry Vinaigrette

Are you getting tired of the same boring salad ?  Try this twist to freshen things up and entice your taste buds:


Ingredients:

1 cup Spring salad mix

1 cup Baby  spinach

1/2 cup blackberries

4-6  Strawberries

4 oz. Grilled chicken breast, sliced

2 Tbsp Raspberry Balsamic Vinaigrette salad dressing(see below)


Instructions: 

Toss all ingredients together and enjoy.

Raspberry Vinaigrette Dressing

Ingredients:

1/3 cup Canola oil

1/3 cup Raspberry Balsamic Vinegar

1 tsp Truvia

1/4 tsp black pepper

Instructions:

Mix all ingredient together in a shaker cup and shake until blended.

Store refrigerated  



Almond Butter Chocolate Chip Cookies

Ingredients: 

1 cup natural, unsalted almond butter(may substitute peanut butter), stirred well
3/4 cup Stevia Cane
1 large egg
1/2 tsp sea salt
3 oz dark chocolate(70% cocoa or greater), broken into small pieces

Instructions:

ONE:  Preheat oven to 350 degrees F.  In a medium bowl, stir together first five ingredients until blended.  Stir in chocolate.

TWO:  Drop dough by rounded tablespoonfuls onto parchment-lined baking sheets.  Bake for 10-12 minutes or until lightly browned.  Let cool on baking sheets for five minutes.  Remove to a wire rack and let cool for 15 more minutes.

Mixed Berry Crisp

Ingredients:

16 oz. fresh or thawed, frozen mixed berries(raspberries, blueberries, blackberries and strawberries; about 3 cups)

zest and juice of one lemon

1Tbsp  arrowroot

2 Tbsp raw honey, divided

10 pitted unsweetened dates

1/2 cup whole oats

1/2 cup whole wheat flour

1/2 tsp ground cinnamon

1/2 tsp ground nutmeg

3 Tbsp virgin coconut oil, melted

pinch of sea salt

Instructions:

ONE:  Preheat oven to 350 degrees F.  In a medium bowl, combine berries, lemon, lemon zest, and arrowroot.  Drizzle one tablespoon honey over top and toss to combine. Pour mixture into baking dish.

TWO:  In a food processor, chop dates into small pieces.  Add oats, flour, cinnamon, nutmeg, oil, remaining one tablespoon honey and salt; blend to combine.  Distribute crumble mixture evenly over berries in baking dish.

THREE:  Place baking dish on a baking sheet to catch any spills.  Bake for 45 minutes, until browned and bubbling.  Serve warm and garnish with nonfat Greek yogurt, if desired.

Roasted Sweet Potato Fries

Ingredients: 

2 large sweet potatoes, peeled
1 Tbsp canola oil
1 tsp chili powder

Instructions:

ONE:  Preheat oven to 425 degrees F.  Line a rimmed baking sheet with aluminum foil.

TWO:  Cut sweet potatoes in half lengthwise.  Cut each half into three or four wedges.

Three:  In a mixing bowl, combine sweet potato wedges with oil.  Sprinkle chili powder over sweet potatoes and stir again.  Place sweet potato wedges on a prepared baking sheet.  Bake for 30 minutes, turning wedges several times during roasting so they cook evenly.

Balsamic Green Beans

Ingredients: 

2 cups fresh green beans
2 cloves garlic
4 teaspoons balsamic vinegar
1/2 tablespoons extra virgin olive oil
sea salt and pepper to taste

Directions:

ONE:  Snap beans into approximately 1 inch pieces.  Steam until tender-crisp, approximately 10 to 15 minutes.

TWO:  Mince garlic

THREE:  Combine minced garlic, vinegar, and olive oil.  Toss beans with garlic mixture.  Season with sea salt and pepper.

Roasted Vegetable Pizza

Ingredients:

2 whole wheat pitas
1/2 cup plum or cherry tomatoes
1/2 cup red onion
1/2 cup red and green bell pepper
1/2 cup mushrooms
1 clove garlic
1/2 cup low fat Mozzarella cheese
non-stick cooking spray

Directions:

ONE:  Preheat oven to 450 degree F. 

TWO:  Spray a medium skillet with nonstick cooking spray.  Add all vegetables except tomato and saute until onions are golden brown and peppers and mushrooms are soft. 

THREE:  Place pitas on a baking sheet and top with vegetables.  Sprinkle cheese on top.  Bake for 6-8 minutes or until cheese is melted and bubbly.

Chicken Salad--Easy Lunch or Dinner

Ingredients:

24 ounces of shredded, cooked chicken breast
(canned chicken may be used)
1 1/2 Tbsp of canola oil mayo(I use Spectrum brand)
2 Tbsp of yellow mustard
1/3 cup red pepper, chopped
1/3 cup celery, chopped
6 Romaine or Iceberg lettuce leaves
2 Roma or 12 cherry tomatoes, sliced
1 tsp dried dill
fresh, ground black pepper to taste
6 slices of whole grain, whole wheat bread or pita



Instructions:

ONE:  Add shredded chicken,  mayo, mustard, red pepper, celery, and dill to a medium bowl.  Mix all ingredients until blend thoroughly.

TWO:  Place bread or pita on a plate.  Add lettuce and tomato to each piece of the bread or pita.  Divide chicken salad evenly between bread/pitas.  Add fresh pepper to taste


Serve with black beans, celery stick and hummus, or baby carrots.

Food Portion Guidelines

Try using your hand for food portion guidelines.

Your palm, not including fingers and thumb, is about 3 ounces of cooked and boneless meat.

A fist is about 1 cup or 30 grams.

Your thumb is about 1 tablespoon or one serving of salad dressing, olive/canola oil mayo.

Your thumb tip is about 1 teaspoon or one serving of oil.

BLACK BEAN FUDGE CAKES

Ingredients:

Olive oil cooking spray
1 oz. dark organic chocolate(70 % cocoa or greater)
1 1 /2 cups soft-cooked black beans, rinsed and drained
2 eggs
1 egg white
2 Tbsp olive oil
1/4 heaped cup unsweetened cocoa powder
1 tsp baking powder
1 tsp unsweetened applesauce
1 tsp pure vanilla extract
1/2 cup of pure organic honey or agave nectar(low glycemic index)
1/4 to 1/2 cup chopped unsalted walnuts

Instructions:

ONE:  Preheat oven to 350 degrees F.  Mist eight individual ramekins or one 8-inch square baking dish with cooking spray.

TWO:  Melt dark chocolate in a small saucepan over low heat with one tablespoon water mixed in.

THREE:  Combine melted chocolate, beans, eggs, egg white, oil, cocoa powder, baking powder, vanilla, applesauce, and honey or agave nectar in a food processor; process until smooth.  Stir in walnuts and pour mixture into prepared ramekins or baking dish.

FOUR:  Bake in preheated oven until tops are dry and the edges start to pull away from the sides, about 20 minutes for ramekins and 30 minutes for baking dish.  Garnish each piece with a dollop of nonfat Greek-style yogurt, if desired.

MOLTEN LAVA CAKE

Ingredients:

olive oil cooking spray
1/4 cup plus 1 Tbsp unsweetened cocoa powder
1/3 cup Stevia Cane(Stevia plus cane sugar, 5 calories per 1/2 tsp)
3 Tbsp unsweetened applesauce
3 Tbsp olive oil
1 egg
1 egg white
1/2 cup whole-wheat flour
1 tbsp pure vanilla extract
orange or pear slices, optional
shredded coconut, optional

Instructions:

ONE:  Preheat over to 400 degrees F.  Lightly spray four 4-ounce custard cups or small ramekins with cooking spray.  In a medium bowl, combine cocoa powder and Stevia Cane; whisk in applesauce and oil.

TWO:  In a small bowl, lightly whisk egg and egg white and add to cocoa mixture, whisking until smooth.  Stir in flour and vanilla until flour is combined completely-do not over mix.

THREE:  Divide mixture evenly among prepared custard cups, place on a bakng sheet and bake for nine minutes.  Centers should be soft but sides firm.  Invert cups onto serving plates; let stand a few minutes before removing cups.  Garnish each cake with fruit slices and coconut, if desired; serve warm.

Black Bean Tostada

Ingredients:

1 cup cooked black beans
1 tsp minced chipotle pepper
1/2 tsp ground cumin
1/2 tsp chile powder
2 tsp fresh lime juice, divided
1 multi grain sandwich thin or round (both halves), toasted
1 oz low-fat Mozzarella cheese, grated
1 cup of  Romaine lettuce, torn
1 cup halved cherry tomatoes

Instructions:

One:  In a food processor or medium bowl, puree or mash beans.  Add chipotle, cumin, chile powder and one teaspoon lime juice, and mix well.  Add bean mixture to a small pan and warm gently, stirring, over medium-low heat.

Two:  Toast one side of the sandwich thin

Three:  Divide bean mixture between two halves of sandwich thin, spreading evenly.  Place halves, bean side up, on a plate.  Top with cheese, dividing evenly.  Sprinkle remaining one teaspoon lime juice over lettuce, then scatter evenly over halves.  Garnish with tomatoes and serve immediately.

BENEFITS OF FISH OIL

The health benefits of fish oil include its ability to aid in treatment of heart diseases, high cholesterol, depression, anxiety, AHDH, low immunity, cancer, diabetes, inflammation, arthritis, IBD, AIDS, Alzheimer’s disease, eye disorders, macular degeneration and ulcers. It is helps in weight loss, pregnancy, fertility and skin care (particular for disorders such as psoriasis, acne).
Most of the these health benefits of fish oil can be attributed to the presence of Omega 3 essential fatty acids such as Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Other useful essential fatty acids include Alpha-linolenic acid or ALA and Gamma-linolenic acid or GLA.
The various types of fish which can be a good source of fish oil are mackerel, rainbow trout, lake trout, halibut, herring, sea bass, sardines, swordfish, oysters, albacore tuna, blue fin tuna, yellow fin tuna, turbot, pilchards, anchovies and salmon. The most common names among these for obtaining fish oil are albacore tuna, herring, mackerel, sardines, lake trout and salmon. The type of fish used and the purity standards followed in refining the oil govern the quality of fish oil.



The health benefits of fish oil include the following:

Heart Disease: According to the American Heart Association (AHA), clinical trials have proved that omega 3 is effective in reducing the incidence of cardiovascular diseases (CVD). Fish oil, which is abundant in omega 3, therefore, reduces the risk of heart diseases and heart arrhythmias. It lowers the levels of LDL cholesterol, which is bad cholesterol, and increases the HDL levels, which is good cholesterol. Fish oil prevents accumulation of triglycerides and further reduces the levels of excess triglycerides. Preliminary research has also shown that fish oil can be used for preventing atherosclerosis in coronary patients. Thus fish oil is effective in treating heart strokes and regular usage of fish oil can help avoid numerous sudden cardiac deaths. According to the American Heart Association, these preliminary findings should be confirmed by detailed research.

Weight Loss: Fish oil also aids in weight loss process. Research conducted by Professor Peter Howell at the University of South Australia has shown that fish oil improves the efficacy of exercise in reducing weight. Volunteers who were given fish oil diet showed greater weight loss as compared to those who did not consume fish oil diet. Exercise combined with fish oil had a positive effect on the body shape and body composition of the patients

Blood Circulation: It is believed that fish oil has the ability to improve blood circulation along with reducing triglyceride and serum cholesterol levels.

Immunity: It is believed that regular consumption of fish oil aids in increasing your immunity thereby enabling you to resist incidence of common diseases such as cold, cough and flu. Omega three fatty acids present in fish oil benefit the immune system by effecting cytokines and eicosanoids present in our body. Researchers have also studied the effect of fish meal and fish oil on the immune system of pigs and found that fish oil aided in the growth of the animals. Similar research conducted on mice at Taichung Veterans General Hospital, Taiwan, also gave positive results. Thus fish oil has the potential to enhance the immune system of humans.  Fish oil is also beneficial to patients suffering from lupus, which is a disease characterized by the attacks of immune system of the body on various organs and tissues. Fish oil helps in reducing the pain and inflammation that may occur in joints, eyes, kidney, heart, blood vessels, lungs, nerves, etc. It also helps in reducing associated fever, skin rashes and fatigue.


AIDS: Research conducted by the Nutritional Sciences Program in Lexington has increased the promise of fish oil in the treatment of AIDS.

Inflammation: Fish oil has anti inflammatory properties; therefore, it is effective in reducing inflammation in blood and tissues. Regular consumption of fish oil supplements, tablets, pills and capsules is helpful to those suffering from chronic inflammatory diseases. Fish oil is effective in treating gastrointestinal disorders, sprue, short bowel syndrome and inflammatory bowel disease (IBD) including Crohn's Disease and ulcerative colitis, which are typical disorders of the intestine. Patients suffering from Crohn’s disease find it difficult to absorb vitamins, fats and essential supplements. Fish oil supplements are an effective diet for such patients. In ulcerative colitis, fish oil prevents the accumulation of leukotriene on the colon. It should be noted that the anti inflammatory properties of fish oil are limited to reducing inflammation. Fish oil provides little effect in preventing inflammation. Research is also being conducted to enhance the anti-inflammatory action of fish oil by addition of other dietary supplements and drugs.



Arthritis: Fish oil is useful in treating arthritis, rheumatism, Raynaud’s symptoms and similar conditions. Usage of fish oil can help reducing the dosage of NSAIDs (non-steroidal anti-inflammatory drugs). The Royal Adelaide Hospital, Australia, and the University of New Castle , Australia have reported that large quantities of fish oil have shown positive effect on the treatment of arthritis. In case of osteoarthritis, fish oil can be helpful in reducing the impact of enzymes that destroy cartilages. However, since the dosage of fish oil required for desirable effect in the improvement of a patient is unknown, the Arthritis Center, Department of Rheumatology, John Hopkins University, considers including omega 3 fatty acids and fish oil in the treatment of arthritis as controversial. The University also cautions that there may appear certain side effect due to the use of fish oil in arthritis patients. Read more about arthritis on the webpage of Arthritis Foundation and Arthritis Center.

Depression and Anxiety: Due to the presence of Omega 3 fatty acids, fish oil is good for relieving depression, sadness, anxiety, restlessness, mental fatigue, stress, decreased sexual desire, suicidal tendencies and other nervous disorders. Researchers at the Case Western Reserve University School of Medicine, Cleveland, Ohio in their research publication titled “Fish Oils and Bipolar Disorder: A Promising but Untested Treatment” state that fish oils can be used in mood stabilization and treating bipolar disorders. No wonder, it has been found that countries where fish is eaten often have a low incidence of depression. Similarly research conducted on prisioners has shown that when prisoners were fed with sea food containing higher amount of omega three fatty acids, there was a significant drop in the homicide rate.


Alzheimer’s Disease: Research conducted at the Louisiana State University has shown that fatty acids are effective in treating Alzheimer’s disease. Since fish oil is one of the best sources of essential fatty acids including EPA and DHA, it helps in Alzheimer disease. Research conducted at the University of California at Los Angeles (UCLA) validates the usefulness of fish oil as a possible remedy for the disease. The Alzheimer's Association recommends fish containing higher content of omega three fatty acids to patients as it acts as a protective diet during Alzheimer disease and dementia.


ADHD or ADD: Fish oil has the ability to treat Attention Deficit Hyperactivity Disorder (ADHD) due to the high concentration of fatty acids. If your child suffers from hyperactivity, dyslexia, dyspraxia, inability to complete tasks, emotional instability, wavering attitude, poor coordination, short attention span, short term memory, low concentration, tendency to interrupt others,  recklessness, hastiness, impetuosity, impulsiveness,  low IQ, or learning disorders, fish oil supplements, tablets, pills or capsules are a proven remedy. Research conducted at the University of South Australia and CSIRO has shown that when children suffering from ADHD were given doses of fish oil and evening primrose capsules for 15 weeks, they showed significant improvement. Since brain consists of about 60% of fats, especially essential fatty acids such as omega 3 and omega 6, fish oil helps in improving the functioning of the brain. Further, it is believed that fish oil is useful in the normal development of the brain. It helps your kid concentrate on the studies better. It has been further found that when pregnant women are given regular doses of fish oil, the born toddlers show enhanced hand eye coordination. Facts about ADHD. 

Eye Disorders: It is well known that fish oil is good for its ability to improve vision. It also helps in avoiding age related macular degeneration. The National Eye Institute, at the National Institute of Health, US, plans to conduct a nation-wide study to evaluate the effect of fish oil in treating macular degeneration. This study will provide strong scientific evidence to the benefits of fish oil for eye care, thereby enabling government agencies and physicians to strongly recommend fish oil for macular degeneration.


Skin Care: Fish oil helps in improving the condition of poor and dry skin by making it shinny and glowing. It is useful in treating various skin problems such as eczema, psoriasis, itching, redness of skin, skin lesions, and rashes. In case of psoriasis, the EPA present in fish oil restricts the growth of pro-inflammatory agents by producing arachidonic acid. Fish oil can also be applied topically to obtain relief from psoriasis. Regular intake of fish oil capsules helps in reducing loss of moisture from the skin. It is also claimed by some people that fish oil helps in preventing sunburns.

Acne: Fish oil is effective for acne as well. EPA is known to inhibit androgen formation. Androgen can affect the formation of sebum in hair follicle.

Cancer: Fish oil is useful in delaying weight loss in patients suffering from pancreatic cancer. Fish oil supplements can also be helpful to patients suffering from cancer related hyperlipidemia.

Diabetes: Type II diabetic patients are more prone to cardio vascular diseases such as coronary heart disease, atherosclerosis, and stroke. As mentioned above, fish oil is helpful in treating various heart problems. Research conducted at the University of Oxford, UK, has proved that fish oil is useful in reducing triglyceride levels in diabetes as well.

Ulcers: The symptoms of peptic ulcer include pain in the abdomen, heartburn, indigestion, nausea, loss in appetite, weight loss, etc. Due to the presence of EPA and DHA, fish oil can be helpful in case of ulcers caused by NSAIDs.

Pregnancy: Fish oil is very useful for pregnant women as DHA present in it helps in the development of the eyes and brain of the baby. It helps in avoiding premature births, low weight at birth, and miscarriage. Research conducted in Denmark, which involved 8,729 pregnant women, concluded that diet with low amounts of fish resulted in higher risk of premature or preterm babies. It is also believed that women who do not have a sufficient intake of EPA and DHA in their diet suffer from depression after birth as there is transfer of some amount of brain mass from the mother to the child in the last stages of pregnancy. Moreover, as mentioned above, when pregnant women are given fish oil supplements, the born kids show enhanced cooridination of hand to eye. Thus it is very beneficial to consume fish oil either by eating fish or taking fish oil supplements, tablets, capsules, or pills during pregnancy for the overall development of the child and well being of the mother. However, it should be noted that fish oil obtained from the liver of the fish, example – cod liver oil, should not be consumed during pregnancy as cod liver oil is rich in retinol and vitamin A.


Fertility: Preliminary research conducted on boar has shown that when male boars are fed with diet containing fish oil, the quality of the sperm is enhanced. After ejaculation, the sperms have increased survival against lipid peroxidative attacks in the female genital tract, thereby increasing the chances of conception. On the other hand, similar animal studies have shown inhibition in the synthesis of prostaglandin E and prostaglandin F, which are produced in large quantities by human seminal vesicles. The research found no impact in the count and mobility of sperm.



Hair Care: Fish oil helps maintain a good luster of the hair. Omega three has hair growing properties as it provides nourishment to the follicles.
protein is also necessary for hair growth. Since most fish varieties are rich in protein, eating fish helps in keeping healthy hair.

VANILLA FROZEN YOGURT

INGREDIENTS:

 1 1/2 cups strained low-fat plain yogurt

1/4 cup agave nectar

2 tsp pure vanilla extract

INSTRUCTIONS:

ONE:  In a mixing bowl, combine strained yogurt, agave, and vanilla.  Stir until well blended, then spoon mixture into a shallow, 9 x 9-inch non-reactive freezer safe container.

TWO:  Transfer container to freezer and chill until mixture is starting to freeze around the edges, about 45 minutes.  Scrape ice crystals from edges with a spatula and mix thoroughly back into your yogurt mixture.  Continue to blend until creamy again, about two minutes. Return container to freezer and repeat this process two more times, for a total of three times.  Each time the mixture will get thicker and a little harder to blend.  After the third mixing, return container to freezer until ready to eat.  For best results, store tightly sealed in freezer and use within two to three days.

FREQUESNTLY ASKED QUESTIONS PART FOUR

Q:  Can I use canned vegetables instead of fresh vegetables with this program?

 

 A:  Fresh and frozen vegetables retain more of their vitamins and generally have little added salt. If these are  unavailable, try to purchase canned vegetables that don't have added salt or fat.

 

 

Q:  Should I exercise while on this plan?

 

 A:  Yes. Exercise is an appetite suppressant, and it also accelerates the burning of calories. Besides acting as an aid in weight stabilization, aerobic exercise will improve cardiovascular and pulmonary fitness. Your exercise program can be as simple as 30 minutes of walking 3 times a week.

 

 

 Q: What are some of the benefits of UltraMeal products?

 

 A: UltraMeal has been clinically tested as part of a balanced dietary and regular exercise program and shown to reduce body fat while preserving lean muscle mass. The typical over-the-counter product is an extremely sweet drink or bar with generally small amounts of poor quality proteins. UltraMeal has 15 or more grams of protein per serving. Lower protein products may result in loss of lean muscle mass in body composition programs. Also, the main ingredient in many over-the-counter products is plain table sugar or sucrose. There is no added sucrose in UltraMeal products. UltraMeal contains the low-glycemic index carbohydrate fructose (fruit sugar) as part of the macronutrient blend. Fructose does not cause the rise in blood sugar that sucrose can. Third, unlike many over-the-counter products, UltraMeal varieties are fortified with a complete vitamin and mineral core supplying valuable sources of all these important nutrients. It is a particularly rich source of non-dairy calcium for improving bone health. Also, unlike many other products, UltraMeal shake formulas are formulated to exclude yeast, eggs, hydrogenated oils, sucrose, or gluten. The UltraMeal Bar contains a very similar ratio of vitamins, minerals, proteins, carbohydrates, and fat to the UltraMeal soy powdered drink mix.

 

 

Q: Do I have to mix the Ultra Meal with water?

 

 A:  UltraMeal is delicious mixed alone with cold water. It can also be mixed with various fruits and other ingredients. Refer to the section in the Patient Guide on mixing instructions. Remember, however, added ingredients will add calories.

 

 

 Q:  Does UltraMeal contain caffeine or other stimulants?

 

 A: No stimulants are added, but cocoa naturally contains caffeine and theobromine. The natural chocolate from cocoa in UltraMeal Dutch Chocolate, UltraMeal Plus Dutch Chocolate, UltraMeal WHEY Dutch Chocolate, UltraMeal Mocha, and UltraMeal Plus Mocha has approximately 20 mg of caffeine and less than 150 mg of theobromine per serving. UltraMeal Bar Chocolate Raspberry, Chocolate Banana, and Chocolate Fudge contain approximately 10 mg caffeine and 60 mg theobromine per bar. The natural chocolate in UltraMeal RICE has approximately 8 mg of caffeine and less than 150 mg of theobromine per serving. These small amounts are about 1/5 or less the amount found in a cup of brewed coffee.

 

 Q: Can I use this dietary program if I'm gluten or dairy sensitive?

 

Yes. Except for UltraMeal WHEY, all of the UltraMeal products are formulated without gluten or dairy. UltraMeal WHEY is suitable for lactose-intolerant individuals. Additionally, using the exchange option lists, you can make food choices within the program that are gluten- and dairy-free as well.

 

 

BENEFITS OF COQ10

The benefits of CoQ10 are numerous, and it is one of the most important compounds for maintaining the proper functioning of the heart. A deficiency of CoQ10 (CoEnzyme Q10) can lead to various kinds of heart disease among other serious health conditions.

What is CoQ10 and why is it so important?
CoQ10 is a naturally occurring compound found in the body, and a powerful antioxidant. It is a coenzyme, similar to a vitamin, and as such assists in various internal processes.

Specifically, CoQ10 plays an essential role in the production of cellular energy( helps produce adenosine triphosphate (ATP)). Without this energy, your cells cannot function.

CoQ10 is found in high concentrations in tissues and organs that require a lot of energy. The heart requires huge amounts of energy to function which is why CoEnzyme Q10 is such an important compound for proper heart function. The benefits of CoQ10 are crucial to maintaining cardiovascular health.

What is the link between CoQ10 and statins(cholesterol lowering medications)?
CoEnzyme Q10 research has shown that cholesterol lowering drugs, known as statins, can actually decrease the body's supply of CoQ10. These drugs act to inhibit the enzymes that are involved in cholesterol production, which takes place in the liver. However, they also inhibit the production of CoQ10 in the process! So the problem with CoQ10 and statins is that while these drugs - Lipitor, Pravachol, etc. can help decrease cholesterol in the body, they are also depleting the important CoQ10 that your body needs.

This is why if you must take a statin, you should  supplement CoQ10 to ensure that your heart has enough of this important compound.


Here are just a few more health benefits:

• Weight Loss: Stimulates your body's metabolism
  
• Healthy Gums: Suppresses gingival inflammation
  
• Male Fertility: Improves sperm mobility and protects against free radicals
  
• Cardiovascular: Improves symptoms in cardiac and congestive heart failure patients
  
• Immune System: Significantly enhances immune function

In various studies, Coenzyme Q10 provided tremendous benefits in lowering high blood pressure and helped with angina, and congestive heart failure.

ARE YOU CRAVING CHIPS???

Sometimes we just need a crunchy snack.   Enjoy, but remember to stick to one serving!

These GLUTEN & DAIRY free chips, are both found at HEB : 


H-E-B brand, Rice and Adzuki Bean Chip



Food Should Taste Good Brand, Multigrain
Made with Flax, Sunflower, Sesame Seeds, Quinoa, Soy, and Brown Rice


Eat with salsa, guacamole, hummus, or bean dip.