A is For Apple, B is for BURGER! (…ok tricked ya, its for Veggie burger)

 

 

 

Back by popular demand- here is a list of GREAT super power foods and rules to stick by to reach ANY healthful GOAL!!

I know for some of you this is repetitive but  my audience is constantly expanding and I always think something is worthy of repeating when really productive and important!!! (besides, YOU asked!!!!)

For some of you your goal may be to just be able to walk up a flight of stairs without losing your breath and others it may be to get shredded and attain the body you’ve always dreamed of having…whatever the case may be- by sticking to these rule you cant lose – anything but pounds!!

Remember, eat every 3 hours for metabolism to run efficiently

For those  of you looking for snack options, here is a quick list. I also have SHOPPING list below for you to print out and take to the store each week

Snack Ideas:

Graham crackers (low fat cinnamon is best) with skim milk….seriously tastes like oreos but a quarter of the fat and calories.

Carrots and hummus….otr ANY vegetables wit hHummus. My kids LOVE red and orange peppers crisp fo mthe fridge. Trick: If you have cut up veggies and hummus layed out o nthe counter when they first come home from school…..trust me- they are hungry enough- they will eat it! (we dont need to rely on chips and sweets after school to tied the mover until dinner.)

Kids are starving after school, If you present healthful options on a pretty platter they will eat it!!!! (THEN they will ask for the sweets 🙂

Ants on a Log…..celery and natural peanut butter – perhaps add a few raisins  youll feel like a kid again . If you are nut unfriendly house then switch to the soynut butter. also packed with protein and just as creamy.

80 calorie yogurt or Greek yogurt (preferable) with splenda and cinnamon see recipe above . now that Im in FL i make the kids smoothies with greek yogurt and frozen fruit in a blender. we pretend we at an exotic resort and they “order” their Frozen Daiquiris and Bahama Mammas!

cut up vegetables and guacamole or salsa….go crazy!

pita chips  and hummus (the homemade version are best but I don’t cook so I enjoy the kind you get a Costco – sea salt version is my favorite)

POP CHIPS!!! BBQ .Nuff said.

air popped popcorn and butter spray….sprinkle on some wehat germ for texture and eat as much as you desire! Not kidding,,,,,5 cups is only 100 calories!!!

Greek Yogurt 0%…Also a great snack idea is to mix the sweet potato (cold) with Greek yogurt, splenda and cinnamon….maybe sprinkle in some almonds and fiber one cereal! OMG tastes like a Dairy Queen Blizzard!!

OK, here  are the  BASIC yet strictly important rules, allow yourself to EAT- this is KEY- you MUST EAT every 3 hours!!!

Rule #1: NO negative talk, NO negative Thinking…. AAbout your self or about anyone! YOU are now possessed with POSITIVE energy!

Rule #2: POSITIVE Energy is your energy force. You MUST say something encouraging and positive about your body every single day. Examples: “I am strong”

“I am healthy” “I have control of my life”

Try to increase the positive talk to as many times a day as needed to really believe what you are saying

Rule #3: NO WHITES * ** NO SUGARS and NO SODA most importantly: NO Eating after 8:30 PM (Except Fruit AND WINE!!!!!!)

Rule #4: Exercise < 30 minutes straight a day and must include Weight training minimum of 2 times per week. our bones need strengthening as we age and lifting weights- even very light ones- will help!

Rule #5: NO skipping meals or counting calories. Eat until you are full. Do not under eat or your body will not metabolize energy sources properly and you will end up slowing down your metabolism rather than speeding it up which is the goal!

Rule #6: I can not stress enough that FAT is your FRIEND!!!! (NOT trans fat or saturated fat however, only healthful fats like Omega 3’s which are found in fatty fish ) some examples are: olive oil, nuts,avocado

Rule #7: You Must eat a combination of the following:

Complex carbohydrate + Protein source + healthy fat

So once again here is a Shopping List:

Tomato sauce (no sugar added)

Dijannaisse mustard

hummus (any flavor- experiment !!) Try greek yogurt and spinach hummus !!! or tomato basil and pine nuts! so yum and so heart healthy!!!!!

balsamic vinegar

Extra virgin olive oil

I can’t believe it’s not butter spray (I literally open the top of this spray bottle and POUR it on my food- no kidding i use it as salad dressing!!) Ok, now that you are gagging from that image- trust me -its so buttery and rich tasting that you;; be addicted by tomorrow! (just don’t go buying it out of publix so i cant find it- unless you pick up a few extra for me because  i hate when i post something delish and then suddenly its out of stock because you all ran out and bought it before i had a chance to!!!)

Splenda / cinnamon….pout it on greek yogurt (zero %) and just die for the richness of it all for zero guilt!

Seltzers (I indulge myself with Clear delight at night but only after I have consumed 100 oz water during the day) and oh by the way- combine the clear delight with white wine and create the best spritzer with half the calories!! I indulge every night in white wine at least 2 glasses- so relaxing and harmless and believe it or not heart healthy!!!! if you prefer red (i don’t) then- even better!!!!!

Fish / Turkey /chicken/ Eggs -lean protein sources!! Im very into the GOldens spinach patties these days  I also started eating the Morning star Farms brand Veggie Burgers in all flavors…Black Bean, asian patties and tomato basil

Let me tell you- they are sooooo nutritious and filling !!!!!!!!!!!

Salad mixings (Tomatoes, cucumbers, baby carrots etc) I particularly like the Broccoli slaw and cole slaw blend that mix with pine nuts and – you can add them to anything and it tops off the nutrient  balance for the day!!!

Hearts of palm/ chickpeas, green beans…I used to hate canned foods but I’ve changed my opinion ONLY if you don’t have a blood pressure issue- sodium is a scale killer but if you don’t have a health issue then its harmless if limited

Spaghetti squash (In Florida I have yet to find this amazing vegetable but if your’e in the Northeast then NOW is the season!!! pick some up and bake it then add tomato sauce and butter spray for a low calorie treat!!!!)

Frozen vegetables….used to  be a favorite of mine but thankfully i live in the land of fresh produce so now i go to Boys Market and buy fresh !!!! but frozen are handy for soups …..cauliflower and broccoli are tasty with big carrots in a croc pot .

Greek yogurt 0% or light in fit brand 80 calorie not sugar added

Egg whites (Liquid form for quick omelets)

Raw unsalted almonds or cashews. RAW being the KEY word here…..don’t think you can sit at a bar and chomp away at the bowl of slated nuts with your cocktails – NO WAY honey!!!! Go for the raw unsalted version and you won’t go wrong.

Natural peanut butter or almond butter (NOT Skippy –only natural kind). I tried the cashew butter but so not as good as peanut.

Fruit of choice (mix it up and have plenty around!) MY favorites these days are nectarines, blueberries and strawberries!!!

Sweet potatoes….so good mashed up in a salad – I know sounds so gross but trust me the texture is divine.

Brown rice and Quinoa

Whole wheat pitas and whole wheat matzoh (Not just for Passover anymore!!!! MY favorite is whole wheat matzoh with avocado and lox- a perfect lunch!!)

Frozen: Morningstar Farms vggie burgers any flavor, Golden’s Spinach, zucchini and broccoli patties….ALL should be in your freezer for FAST last minute dinner options

 

Meal Plan:

Breakfast: Fruit bowl (I prefer mixed berries such as blueberries, strawberries and blackberries) mixed with Greek yogurt (0% plain with added splenda and cinnamon) + 10 raw almonds

I follow up with a second breakfast an hour later of oatmeal (plain rolled oats no sugar added or flavors) + a handful of raw almonds.

Other options:

Fiber one cereal + skim milk + 10 unsalted cashews

Nori sheets …..wrap some tuna, spinach and avocado inside like a tortilla and whala! you made your own Toro roll!

Whole wheat Tortilla sheets. they have 8 grams of fiber per serving and only 100  calories,,,,,make for GREAT sandwiches!!!!

Egg white omelet with whole wheat pita, avocado and tomato.

Be creative! Be sure to mix protein, healthy fat if possible (I love nuts) and complex carb

Lunch: Huge Salad (all the fixings such as hearts of palm, tomatoes, broccoli slaw etc) + 3 oz. salmon , 2 or 3 egg whites, 10 raw almonds . I use DIjjanaise as dressing but you can mix in avocado for texture or hummus. ( If you prefer olive oil and vinegar that’s great option.)

Mix up the protein source daily, one day use turkey or chicken etc. I prefer to eat fish so I mix it up with tuna fish or salmon. I always add approximately 10-15 almonds for texture. Also at night I’ve been really into the Goldens spinach patties or Morning star Farms brand ANYTHING!!

Add a complex carbohydrate to your lunch such as sweet potato or whole wheat pita or 1 cup brown rice or cup of chickpeas mixed into salad.

Dinner: I always eat Salmon its just my thing but feel free to mix it up with any lean protein source such as chicken, turkey or flounder. Make sure to eat A lot of vegetables (my favorites are spaghetti squash and cauliflower) I add “I can’t believe its not butter” and blend to make it like fake mashed potatoes

or I make a stew of mixed broccoli, cauliflower and big carrots in a crock pot the night before. Do not eat carbohydrates at dinner time.

Kitchen closes at 8:30pm

Dessert :

Fruit or yogurt ( I usually take a pear or apple to bed @ 9pm to watch my shows) AND I ALWAY drink wine before bedtime to relax ….yes yes i know : sugar busters will attack this saying its too much sugar at night but it curbs my sweet tooth and it sure beats going to bed with a bowl of ice cream!

Here is a short list of “Super Foods” which I truly incorporate DAILY into my diet regimen. By eating these specific foods I am getting all the nutrients I need for my body to function efficiently and metabolize energy. (I do not take a multi vitamin or supplements as I get all my vitamins from my diet).

 

Greek Yogurt : Benefits include probiotics for a healthy balance of bacteria in your gut as well as rich in calcium for your bones

 

Nuts: Terrific source of protein, heart-healthy fats, high fiber, and antioxidants (Almonds and walnuts are best!)

 

Eggs: Not just a protein source but also contain 12 vitamins and minerals, including choline, which is good for brain development and memory

 

Salmon : Rich protein source and loaded with omega-3 fatty acids help protect heart health not to mention B12, niacin, and selenium, and is an excellent source of B6 and magnesium.

 

Berries : loaded with antioxidants, phytonutrients, low in calories, and high in water and fiber to help control blood sugar

 

Sweet potatoes: Almost as good as a-multi vitamin! contain Vitamin A, vitamin C, calcium, and potassium) and so filling! try cutting them up a baking them with pam spray for sweet potato chips. or mix into salad with lunch! (Other dark orange vegetable standouts include pumpkin, carrots, butternut squash, and orange bell peppers.)

 

Tomatoes: contain lycopene which helps protect against cancers of the prostate, lung, colon, oesophagus, breast and skin.

 

Seaweed: can contain up to 10 times more calcium than milk and have a high concentration of natural iodine which  helps to stimulate the thyroid gland so that food fuels are used before they can be turned into fatty deposits. (in other words: fights CELLULITE!!!) Kelp, Kombu and Dulse are al delicious in salads and  I wrap lox in Nori sheets with  cut up cucumber.

 

Oatmeal : Every morning commercial tells us that oatmeal can lower LDL (the bad) cholesterol, and can help reduce the risk of heart disease (its the beta glucan!) but its also very filling.

 

Olive oil and Avocados–  Vitamin E and Heart healthy fats and add flavor to salads

 

Spinach or any Leafy Vegetables rich in calcium, important antioxidants vitamin C and vitamin E, and have been found to reduce macular degeneration

 

Cinnamon –  not just for flavor but has been proven to help maintain blood sugar levels

Apples :  a powerful source of antioxidants, including polyphenols, flavonoids, and vitamin C, as well as good source of fiber, and potassium.

 

Legumes and Beans: Not just the “poor man’s meat” but a low fat source of protein, fiber, B vitamins, iron, folate, potassium, magnesium, and many phytonutrients. I dip baby carrots in hummus and  call it my mid-day snack!

EAT up Folks!!!!! Have an AMAZING weekend!

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