Strawberry Pineapple Smoothie

 

Ingredients:

2 and ½ cups strawberries

1 large mango, peeled and pitted

1 cup pineapple, cubed

2 cups spinach, chopped (or other leafy green)

4 to 6 of ounces filtered water

 

Directions:

Add all the ingredients except for the spinach to your blender and hit

the "pulse" button a few times. Next, add the spinach and blend on

high for 30 seconds or until the smoothie is creamy

Raw Orange Smoothie

2 medium bananas
2 medium oranges
1/2 cup + 2 tablespoons fresh orange juice (or water for a less orangy-taste)
1 tablespoon fresh orange zest
1 tablespoon coconut oil

1. Get your orange zest off an orange before you peel it. The easiest way to get fresh orange zest is to simply use a clean orange peeler to shave a bit of orange peel off. Collect 1 tbsp's worth.
2. Peel your oranges well using a knife. Cut off most of the white rind so that you just have nice, glistening oranges with very little white rind left.
3. Add all ingredients to your high-speed blender.
4. Blend well.
5. Enjoy your raw orange smoothie!

Rise and Shine Smoothie

Did you wake up on the funky side of the bed? Feeling a little blah or queasy? Not as voracious an appetite as usual? Maybe you need a dose of rise and shine smoothie to get you back on track. Worked for me. :)

Rise and shine smoothie

• 1 to 3 teaspoons fresh ginger root, washed, scraped, chopped (I used two.)
• 1-1/2 heaping cups frozen mango pieces (mine were from Trader Joe's)
• 1/8 to 1/4 teaspoon cinnamon (optional but good)
• almond milk (about 1-1/2 cups)
• water (about 1/2 cup)

1. Add the ginger root and mango to a VitaMix or other high-speed blender. 
2. Add enough almond milk to process, and thin to your preferred consistency with additional milk or water. (I used about 1-1/2 cups of milk and 1/2 cup of water, but your blender may want less or more. You may prefer your smoothie thicker or thinner.) Blend until creamy-smooth. 
3. You can add a few drops of liquid stevia or other sweetener of your choice if you prefer a sweeter smoothie, but I found it plenty sweet as is.

Read more about ginger, it's medicinal uses and contra-indications, here and here.




http://cookeasyvegan.blogspot.com/2012/05/rise-and-shine-smoothie-home-made.html

Inner Goddess Detox Salad

Serves 1
Ingredients:
2 cups loosely packed fresh kale, torn into bite-sized pieces
2 cups loosely packed baby spinach, torn into bite-sized pieces
1 cup shredded cabbage or coleslaw mix
10 raw, unsalted almonds, roughly chopped
3 strawberries, sliced
1 large carrot, peeled & sliced
1/4 cup blueberries
1/3 cucumber, peeled, seeded & sliced
1/4 cup raspberries
Olive oil based salad dressing

Directions:
1. Massage kale in a large bowl for 1-2 minutes, or until broken down and tender. Combine with spinach and cabbage, then turn out onto a plate.
2. Top with remaining ingredients, then drizzle with a good, olive-oil based salad dressing.

Immaculate. Sweet, earthy, crunchy, chewy, and oh-so satisfying.



I debated making homemade Raspberry Balsamic Vinaigrette to drizzle on top, but my inner goddess was starving, so I saved time by using Marzetti Simply Dressed Pomegranate Vinaigrette instead. I’d recommend any good, olive-oil based dressing though.














 

By the way – if you’ve got a guy and his inner “god” to please, throw a grilled chicken breast on top of this salad, and serve it with a piece of broiled garlic bread on the side. They’ll both dive right in!



http://iowagirleats.com/2012/05/29/inner-goddess-detox-salad/

The Menopause Diet 5 Day Plan to Lose Weight

Simply nibbling a little protein 10-15 minutes before a meal actually helps you feel satisfied faster and eat less at each meal, says Dr. Gillespie, author of The Menopause Diet. Plus, they’re a great way to use up leftovers. So pick a quick “starter” from our list before you sit down to eat-especially at peak hunger times.

• 1/2 oz. hard cheese, such as Provolone, Cheddar or Gruyere
• 1 oz chicken breast, turkey breast or lean roast beef
• 1/2 hard-boiled egg
• 5 almonds or walnut halves

Day 1

BREAKFAST
1/3 cup slow-cooking oatmeal
prepared with 1/2 cup soy milk and sprinkled with 1 Tbs. whey protein powder
and 1 tsp. raisins

SNACK
1 medium apple, 1 oz. string
cheese

LUNCH
1 cup vegetarian chili

SNACK
1 cup vegetable soup and 1 medium orange

DINNER
Marinated Flank Steak
In a resealable plastic bag, combine 2 Tbs. lime juice, 2 tsp. each crushed garlic, diced jalapeno, fresh diced cilantro and chopped onions; add 1/3 pound flank steak and refrigerate 1-8 hours. Grill.

Zucchini Marinara
Steam unlimited chopped zucchini with fresh chopped spearmint. Serve with 1/2 cup tomato sauce.

Day 2

BREAKFAST
Feta Frittata:
Beat 2 eggs with 2 Tbs. milk; add 1 Tbs. crumbled feta, 1/4 cup finely grated zucchini and 1 slice cooked Canadian bacon, diced. In small skillet, heat 1 tsp. olive oil; add egg mixture, cover and cook over low heat, 12 minutes.

SNACK
1/4 cantaloupe and 1/2 cup yogurt, any flavor

LUNCH
Unlimited tomato and arugula with 3 oz. ham, chicken or turkey drizzled with 1-2 Tbs. vinegar, unlimited watermelon.

SNACK

Strawberry salad
Drizzle 2 Tbs. orange juice over 1 cup fresh sliced
strawberries

DINNER
Lemon Grilled Chicken
In resealable plastic bag, combine 1/8 cup fresh lemon juice, 1 tsp. each thyme, lemon peel and pressed garlic,and two chicken breast halves; refrigerate 1-8 hours. Grill or broil until cooked through.
Unlimited baby green beans with 1 Tbs. unsalted butter
1 grilled, boiled or baked red potato drizzled with 1 tsp. olive oil.

Day 3

BREAKFAST
Apple with Dutch Chocolate Dip
Dip 1 apple cut into wedges in 1 packet of Swiss Miss Fat-Free Sugar-Free chocolate mix.
1 cup soy milk

SNACK
1 cup black bean soup with 1 slice chopped cooked Canadian bacon

LUNCH
Chicken and Mandarin Salad
Top unlimited romaine lettuce and diced red onion with 6 oz. rotisserie chicken, 1/2 can drained mandarin oranges ( reserve liquid). For
dressing, combine reserved liquid with rice wine vinegar to taste.

SNACK
1 cup low-fat yogurt, any flavor,topped with 1/2 cup berries

DINNER
Ginger Shrimp in Napa Cabbage
Combine 6 oz. cooked shrimp with unlimited bean sprouts,
pickled ginger slices and water chestnuts and 1-2 Tbs. teriyaki sauce; serve rolled in steamed Napa cabbage leaves.

Baked Asparagus
In baking dish, mist unlimited asparagus with olive oil cooking spray; bake,covered, at 400 degrees F, 10 minutes.
1/2 oz. dark chocolate

Day 4

BREAKFAST
Chocolate Peanut Butter Shake
In blender, combine 1 cup soy milk, 1 packet Swiss Miss Fat-Free
Sugar-Free chocolate mix, 2 tsp. peanut butter and 3 ice cubes. Blend until smooth.

SNACK
Tuna and White Bean Salad
Top unlimited romaine lettuce with one 4 oz. can water-packed
tuna, 1/2 cup white beans and unlimited chives, shallots, diced red bell
pepper; dress with unlimited lemon juice and 1 tsp. olive oil.

LUNCH
4 oz. broiled salmon drizzled with lemon juice
1/2 cup applesauce

SNACK
Fourth of July Cottage Cheese
Mix 1 cup 2% cottage cheese with unlimited blueberries, raspberries and boysenberries

DINNER
Chicken Stir-Fry
In large skillet, heat 1 tsp. peanut oil. Add unlimited sliced watercress, 5 oz. cooked diced chicken, 1/4 cup diced tofu, 1 Tbsp. oyster sauce, 1/4 cup reduced fat chicken broth; cover until heated through and watercress is wilted. Serve over 1/2 cup wild rice and 1 tsp. each chopped pecans and scallions.

Day 5

BREAKFAST
2 scrambled eggs with 3 oz. lox
1 slice whole-wheat bread

SNACK
1 cup fresh sliced fruit
1 slice toasted raisin bread with 1 Tbs. unsalted butter

LUNCH
Unlimited tomato and arugula with
3 oz. ham, chicken or turkey drizzled wtih 1-2 Tbs. vinegar
Unlimited watermelon

SNACK
Cherry Frappe
In a blender, puree 1/4 cup each soy milk, apple juice and pitted Bing cherries.Transfer to saucepan and simmer with a cinnamon stick for 2 minutes;chill and serve.

DINNER
Seared Black Scallops
In skillet heat 1 tsp. peanut oil. Toss 5 oz. scallops in 2 tsp. black sesame seeds and add to skillet, stirring, until cooked through.
1 cup cooked lima beans drizzed with 1 tsp. olive oil

The Super Foods are from Superfoods RX books 1 & 2 by Steve Pratt.

Apples: pear (1 per day)

Avocado: asparagus, artichoke, extra virgin olive oil (1/3 to 1/2 avocado multiple times per week)

Beans: all beans are included, pinto, navy, great northern, lima, chickpeas, green beans, sugar snap peas, green peas (4 1/2 cup servings per week)

Blueberries: purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries and all other varieties of fresh, frozen, dried berries (1 to 2 cups per day)

Broccoli: brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard greens, swiss chard (1/2 to 1 cup per day)

Dark chocolate (100 calories per day)

Extra virgin olive oil: canola oil (1 tablespoon most days)

Garlic: scallions, shallots, leeks, onions (to taste, multiple times per week)

Honey (1 to 2 teaspoons multiple times per week)

Kiwi: pinneaple, guava (multiple times per week)

Oats: super sidekicks - wheat germ, ground flaxseed,
other sidekicks - brown rice, barley, wheat, buckwheat, rye, millet, bulgur, wheat, amaranth, quinoa, kamut, yellow corn, wild rice, spelt, couscous (5 to 7 servings per day)

Onion: garlic, scallions, shallots, leeks, chives (multiple times per week)

Oranges: lemons, white/pink grapefruit, kumquats, tangerines, limes (1 serving per day)

Pumpkin: carrots, butternut squash, sweet potatoes, orange bell pepper (1/2 cup most days)

Pomegrantes: plums (4 to 8 ounces of 100% pomegranate juice multiple times per week or any amount of seeds)

Wild Salmon: alaskan hailibut, canned albacore tuna, sardines, herring, trout, seabass, oysters, clams (2 to 4 times per week)

Soy: tofu, soymilk, soy nuts, edamame, tempeh, miso (15 grams per day)

Spinach: kale, collards, swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers (2 cups most days)

Tea: no side kicks, green or black (1 cup per day)

Tomatoes: red watermelon, pink grapefruit, japanese persimmons, red fleshed papaya, strawberry guava (1 serving per day)

Turkey: skinless chicken breast (3 to 4 servings per week, each serving 3 to 4 ounces)

Walnuts: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews (5 servings per week)

Yogurt: kefir (2 cups per day)

You can't out-exercise poor eating habits.

(21 day) Summer Food Challenge

RULES

 ***Challenge starts from June 4th to June 25th.***

***You only eat foods that do not have a label on them or foods that have no more than 1 ingredient in them***
(Pretty much foods without labels on them or only 1 ingredient on the label)

***Goal for water per day:  1/2 your body weight in ounces of water.***

(So if you weigh 150 lbs....you would drink at least 75 oz of water every day).

FOOD YOU CAN EAT

You can eat any/all of the foods below...every day!

 Lean Meats (No Skin on Chicken Breast or Turkey)

Fish

Veggies

Fruit

Beans

Whole Grains such as Brown Rice...Oats...Quinoa.....Couscous...Buckwheat (Keep whole grains to 1/2 cup per meal)

Nuts

Seeds

Eggs

The Water Cure Recipe

Drink 1/2 your body weight of water in ounces, daily. Example: 180 lb = 90 oz. of water daily. Divide that into 8 or 10 oz. glasses and that's how many glasses you will need to drink, daily. 

Use 1/4 tsp. of unprocessed sea salt for every quart of water you drink. Use sea salt liberally with food. As long as you drink the water, you can use the salt. Use only unprocessed sea salt. Avoid table salt. It only has three minerals in it. 

While the best sea salts contain all minerals, you should eat a banana or two a day for potassium and take some magnesium, calcium and zinc to maximize your immune system. 

Avoid caffeinated or alcoholic drinks. These are diuretics and will dehydrate you. Every 6 oz. of caffeine or alcohol requires an additional 10 to 12 oz. of water to re-hydrate you.

Top 3 Alkaline Water Benefits

Next to oxygen water is the most necessary element to life. It has a lot of work to do that is often overlooked. It helps carry oxygen to cells, cleans air in the lungs, and strengthens organs to absorb nutrients. It also plays an important role in detoxifying the body and regulating body temperature. It keeps the joints moisturized and flexible and maintains skin’s smoothness and elasticity. When water is alkalized it can accomplish even more and to a more effective degree.

1) Beneficial Antioxidant Properties
Alkaline water has antioxidant properties that help counteract free radicals. These free radicals can lead to pre-mature aging and other various conditions. The antioxidants being in liquid form allow for a quicker absorption into the system. So the benefits are markedly obvious since ionized water has anti-aging and anti-disease properties. It is also believed that some elements in this water drinking water can help develop cancer resistance.

2) Cleansing Features
Other ionized alkaline water benefits are that it helps to cleanse the organs and is particularly effective in cleansing the colon. As unclean elements cling to and build up within the colon, over time they can become poisonous and even lethal. Using ionized water can safely and easily remove these fecal matters. It can remove build up that is weeks or even years old leading to a more effective and thorough elimination process. This can help decrease the recurrence of unhealthy constipation issues. As you take it regularly, preferably daily, and keep your system cleansed and in well working order you may notice that you become less susceptible to flu’s, colds, stomach viruses, and other common illnesses.

3) Improves Physical Appearance
Along with cleansing the body’s inner systems alkaline water also rejuvenates the skin and keeps it hydrated. It helps the skin replace tissues and contributes its elasticity and overall health. It can also help detoxify the skin causing it to appear smoother and leading to fewer breakouts. When the ph balance is kept in check vital food nutrients can be more readily absorbed by the skin. This helps contribute to a younger more youthful glow. Alkaline water can also aid in your weight loss goals. It aids in the breakdown of fatty elements in food. It can also be viewed as a natural appetite suppressant since it has no calories yet can still leave you refreshed and satisfied. All of these combined physical improvements can make you feel younger and revitalized.

A few other features of water are that it lubricates joints and muscles to help prevent injuries. This can benefit those who are susceptible to sprains or may suffer from arthritis. Also dehydration can cause organs such as the heart to work even harder. When this happens it zaps your energy and can leave you feeling exhausted. As it releases harmful substances it can help you feel more energetic. This can be due to the fact that clean organs don’t have to work as hard and expend as much energy to carry out their functions. This has lead to studies being done that link sufficient water intake to the prevention of certain diseases such as bladder and colon cancer.


http://www.acidalkalinediet.com/alkaline-water/top-3-alkaline-water-benefits

How to Make Alkaline Water Step-By-Step

Alkaline water will improve your overall health and well being according to many in the field of knowledge.  Simply measuring your PH will tell if your body is alkaline or acidic, but drinking alkaline water just may help raise those levels. When the body is not balanced and too acidic, disease creeps in and attacks the body’s immune system.  When the body is too acidic the body will try and become alkaline and will pull the stored calcium from the bones, thus causing osteoporosis.

According to Philip Day, medical researcher and author in his book ‘The ABC’s of disease’ states, If we are eating mineral-deficient, processed foods and are not consuming plenty of fresh water, the body may run short of these alkalizing minerals and so starts to strip them from our bones. The result of these withdrawals is ‘porous bone’ or osteoporosis.

The best way to counteract a bad diet full of processed foods, is with alkaline water. Alkaline water will raise your PH to normal or above normal ranges in most cases.  To minimize the loss of bone mass, you should be following an alkaline diet and having plenty of alkaline water to drink.  For those who have a hard time sticking to an alkaline diet, the drinking of alkaline water is necessary for them.

How do you make alkaline drinking water easily?
Simple Alkaline Water
1 Gallon of Water
1 teaspoon of sea salt
1 teaspoon of coral calcium powder
Juice of one lemon

Minty Alkaline Water
1 Gallon of Water
1 cucumber sliced thin
1/2 teaspoon of ginger, minced
10 mint leaves
1/2 large lemon, sliced thin

It is important to use filtered or distilled water so that you have crystal clear drinking water.  Make sure the lemons and cucumbers have been washed well and had the ends removed before slicing.  The mint leaves are left whole.  Alkaline water is best chilled.

Benefits of Drinking Alkaline Water:
Making alkaline water for drinking will remove toxins from your system and rejuvenate the body, therefore leaving the body in better health.  Water is the very core of man’s existence and it is the one thing that is necessary to sustain most all of life.  As the alkaline water detoxifies the system, the cells are refreshed and the whole system is able to run better and live longer.

http://www.acidalkalinediet.com/alkaline-water/how-to-make-alkaline-water-step-by-step