Healthy Eating At A Glance

Snack: Mango, Pear, Blueberries, Bib Lettuce & Spinach, Shaved Carrots

  Lunch: Garden Salad, Veggie-Pasta Medley, Tuna Salad on Whole Wheat, Grape Juice

 Eating healthy does not have to be complicated nor difficult.
Just imagine and focus on eating mostly foods that grow from the earth and are not genetically modified, and your'e 80% of the way there.  My go-to reminder to myself is to eat off of a plate with 4 corners (eat a square meal) HA ha... 

 Make strong attempts to stay away from added sugars and processed sugars like white granulated sugar opposed to natural sugars like honey and fruits, but too much of anything is not the route to go either.  Even with conscious efforts, I find myself making goof-ups and mistakes with eating a properly balanced meal, but It's easy to do and just as easy to get right back on track by balancing your next meal without guilt or remorse. 

Fresh Purple Grapes, Whole Wheat Waffles w/ Maple Syrup, Scrabbled  Eggs w/ Spinach & Garlic

 
Yes, it is said that breakfast can easily be the most important meal of the day, but it doesn't have to be the largest... it's OK if its full of well balanced nutrients, essential minerals, and nourishing vitamins.  Depending on what was eaten the night before, will begin to self-regulate what you eat for breakfast.  You may not be as hungry, but remember that protein and natural sugars will probably be the best for sustaining energy for the day, or at least until the nest meal or snack.

Scrambled Eggs w/ Red & Yellow Bell Peppers, Onion & Mushrooms on a bed of Spring Mix Salad Greens, garnished w/ Cherry Tomatoes. Buck Wheat Pancakes topped with Maple Butter, and 6 oz Almond Milk

 Proteins are slow burning fuel and natural sugars burns faster.  A good combination of them both as the first meal of the day could prove to sustain your energy for the morning and promote healthier choices for lunch.

Below is a picture guide to creating quick meals that are healthy, tasty, and full of energy 

Monday- (Meatless Monday)

Chopped Spinach with 3 Bean Salad, Egg-Dipped Fried Eggplant, Half Avocado, and Wild Rice w/Black Beans

Tuesday- (Tasty Tuesday)

Chopped Spinach with 3 Bean Salad, Egg-Dipped Fried Eggplant, Half Avocado, and Wild Rice w/Black Beans

Wednesday- (Wonderful Wednesday)

Wild Rice w/ Black Beans, Sliced Chicken Breast, Bunch of Purple Grapes, and 3 Bean Salad w/Carrots over Baby Spinach

Thursday- (Thrifty Thursday)

Wild Rice, Sliced Bell Peppers,w/Spinach, and Vegetarian Crab Cakes (Grated Zucchini Patties with Old Bay Seasonings

Friday- (Freedom Friday)

Steamed Corn on the Cob, Baby Spinach w/ Carrots, Grilled Salmon topped with Garlic

Saturday- (Special Saturday)

Baked Potato w/ Sour Cream, Cheddar and Chives, Asparagus topped w/ Garlic, Grilled Curry Salmon, While Wheat Stuffing

Sunday- (Satisfying Sunday)

Black Beans & Wild Rice, Lemon Stuffed Cod, and Steamed Broccoli

DRINK PLENTY OF WATER, ALWAYS !

An over-indulgence of anything, even something as pure as water, can intoxicate.

Human nature is like water. It takes the shape of its container.

Namaste'

Alkalized Double-Protein Meal

Grilled Chicken, Asparagus & Rice

 

 

Baby Spinach leaves (raw) ~ vitamin A, C, Calcium, & Iron

Avocado halfed with seed removed (raw) - (wipe with lemon to prevent from turning brown) ~ Omega 3, Antioxidants, vitamin A, B, C & D

Steam Fried Asparagus sauté' minced Garlic in a fry pan with little water until garlic is beginning to brown, and water is mostly evaporated (no salt) ~ Potassium, Antioxidants, Alkalizing properties, vitamin A

 

Chicken Breast (grilled)

fully cook chicken breast on grill (with your own spice blend), slightly charred but cooked until internal temperature reaches at least 160 degrees Fahrenheit, let set to seal in natural juices, cut cross grain, place over Red Pepper Sauce.


Red Pepper Sauce

2 Red Bell Peppers (roasted)
1/2 Red Onion (med)
6-8 Cherry Tomatoes (garden fresh)
1/2 Cup Raw Cashews (overnight soaked)
1 clove Garlic
1 Tbsp. Dijon Mustard (to taste)
Water (consistency)

Roast red peppers over an open flame until fully charred. remove from flame, let cool in plastic bag. Once cooled, remove charred skin and seeds. Place in processor with all other ingredients. Blend all ingredients together into a paste, add water for desired sauce consistency.

Rice w/ Vermicelli & Black Beans
  Prepare rice as usual, place vermicelli in pan with 2 Tbsp. Coconut oil on med heat until brown. Add 1/3 cup water and your personal spice blend. cook until water is all absorbed. (vermicelli should be plump and golden brown) Add rice. cook until slightly brown, there is minimal moisture and rice grains separates easily. (grate in some carrots and chopped spring onions for extra nutrition & flavor)