Breakfast

Add FRESH FRUIT (banana, berries, etc) to whole grain/ multigrain/sprouted cereal.

Make HEALTHY MUFFINS and QUICK BREADS by adding FRUITS & VEGETABLES (cranberries, blueberries, sweet potato, pumpkin, zucchini, dates, etc), NUTS and NUTBUTTERS, DRIED FRUITS, PROTEIN POWDER (whey, soy, rice, egg, etc), SPICES and FLAXMEAL.

Use NUTBUTTERS (walnut, almond, cashew, soy or peanut WITHOUT hydrogenated oils) on whole grain bread or rice cakes instead of butter.   Make a smiley face for the kids with a bit of whole fruit spread.

Make HEALTHY OMELETS by adding SPINACH, ONIONS, GARLIC, MUSHROOMS, TOMATOES, and a variety of other fresh vegetables.

Use ORGANIC EGGS high in omega 3 fatty acids, they are a source of high quality protein and micronutrients.  Don't worry about the yolk... that's where  the vitamins B12, D, E, etc. are found, along with lecithin which is a great source of choline.  There is some cholesterol in the yolk but the cholesterol   we eat does not affect our BLOOD CHOLESTEROL levels as much as saturated fats from animal sources.  Besides, the only truly  "bad" cholesterol is oxidized cholesterol, and vitamin E and coenzyme Q10 help to protect against that.  For more information on the very important molecule of cholesterol, visit "Myths and Misconceptions".

If  you are in South Florida, try HEALTHY BAGELS and HEALTHY

BAKED GOODS from HoleAndHearty.com.

 LUNCH

Add DARK LEAFY GREENS, well washed sprouts, sliced tomatoes/avocado/cucumber/asparagus, etc. to salads and sandwiches.

Use a mix of HEALTHY OILS in your salad dressing such as extra virgin olive oil, flaxseed oil, organic canola or soy oil, hempseed, sesame or pumpkin seed oil, almond or walnut oils.  Add FRESH HERBS and SPICES such as garlic powder, onion powder, cayenne, etc.

Add VEGETABLES and BEANS to soups.

Add tabouli, hummus or fresh salsa to sandwiches.

Try WHOLE grain or SPROUTED breads to make healthy sandwiches....start with a healthy protein such as a veggie/soy burger or PILE ON the greens, sprouts, cucumbers, avocado, etc.

Add CLEAN, LEAN PROTEIN and low fat or low calorie dressings/spread.

DINNER

Make several PLANT-BASED side dishes such as beans and brown rice, baked sweet/white potato, plaintains, spinach casserole, zucchini & onions, etc.

Add CLEAN, LEAN, PROTEIN, especially lots of SEAFOOD! (don't be afraid that some seafood may contain cholesterol... it is low in the type of saturated fat that can raise your BLOOD cholesterol).

Experiment with a NEW VEGETABLE every week.

Add FRESH herbs, garlic and onions to main dishes and side dishes.

Accessorize with DIPS such as mushroom and garlic dip, spinach and artichoke dip, black bean salsa, etc.

APPETIZE with fresh vegetable crudites with a yogurt based dip or "healthy oil" salad dressing.

Top PASTA with olives, fresh herbs, pesto, fresh tomatoes, extra virgin olive oil, etc., and add a vegetable as part of the pasta dish such as asparagus, broccoli,  Try whole wheat or whole grain pasta, you may be pleasantly surprised!

Try BARILLA PLUS Pasta, it is high in PROTEIN, OMEGA 3 FATTY ACIDS and FIBER !  And it is imported from ITALY  : )

 If using BREAD at meals, try making homemade bread with soy lecithin, protein powder, fresh herbs and a variety of whole grains.  A bread machine can be set to do all the work for you!

SNACKS

SUPER SMOOTHIES

Smoothies make a great   "On the go breakfast"... "Pick me up snack"...     or "Tide me over in between"

Basic Smoothie

4 - 8 ounces live culture yogurt or other liquid such as milk, juice, rice milk, soy milk, oat milk, nut milk, etc.

2 scoops protein powder (20 - 30 grams of protein) such as whey, soy, egg, pea, hempseed, etc.

1/2 - 1 cup fresh/frozen fruit (berries, mango, banana, etc.)

4 - 6 ice cubes or to preference

BLEND WELL at high speed, serve or refrigerate

Optimal Options

Add any of the items below to Nutritionize your smoothie...

10 grams of glutamine (2 teaspoons of powder)

Nutbutters such as peanut butter, almond butter, walnut butter, cashew butter etc. Remember to AVOID partially hydrogenated oils

Coconut oil

Flaxseed oil

Cocoa powder (dark chocolate is good for the heart!)

Pure extracts

Extra fresh fruit

Whole food or green food supplement powder

BLENDERIZE WHOLE FOODS for awesome juices and soups... check out the high powered VITAMIX. 

REFRESHING BEVERAGES

Instead of soda with all kinds of chemicals and additives, try a sparkling water like purified SYFO WATERS   that has a splash of flavor or make your own LIMEADE or LEMONADE with RO (reverse Osmosis) water, fresh lime or lemon juice and for a sweet treat, add a touch of STEVIA.

HEALTHY ANYTIME SNACKS

Include FRESH FRUIT and small amounts of dried fruits, trail mix, pita chips, vegetables and dip/salad dressing, baked chips and salsa, frozen 100% juice pops, whole fruit sorbet/frozen yogurt, etc.  Many of these are still TREATS to be eaten in moderation or on special occasions.

Try RAW FOODS... you wouldn't believe how awesome Tomato & Bell Pepper Flax Seed Crackers from Glaser Organic Farms can taste! Check out their website glaserorganicfarms.com.

Bake HEALTHY COOKIES at home so you know what goes into them and include oatmeal, blackstrap molasses, protein powder, dried fruit, nuts/nut butters, etc.

Add blenderized black beans (cooked, rinsed well) to your brownie recipe.  You won't believe how good they taste!  I even had a student tell me she added cooked spinach to her brownies and her 2-year-old never knew the difference!

Try "BLACKIE BROWNIES"

PREHEAT oven to 325'

Coat 9 x 13" baking pan with organic canola oil

SLOW HEAT     4 ounces semi-sweet CHOCOLATE CHIPS   with 1 Tablespoon organic canola oil, stir until smooth

RINSE and BLENDERIZE a 15 ounce can of black beans with 4 eggs, 1 teaspoon vanilla

MIX BLACK BEAN MIXTURE, 

1/2 -3/4 cup unbleached SUGAR,

3 Tablespoons WHOLE WHEAT FLOUR and

melted chocolate.

FOLD IN 1/4 cup semi sweet chocolate chips

POUR into pan, mix in 1/2 - 3/4 cups WALNUTS if desired

BAKE at 325' for 30 - 35 minutes

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If  you absolutely cannot find the time to prepare occasional treats, I recommend Newman's Organics and choose products with                        whole grains, fruits and nuts.

For Crunchy, Munchy, even GLUTEN FREE snacks that protein and fiber, try Kay's Naturals, voted "Best Tasting Snacks"

Check out the Whirley Pop stovetop popcorn popper... it's fun and easy to use, and you can use healthy oils such as olive and coconut, and add garlic powder, onion powder, cayenne, etc.   Check out  Whirley Pop!

These statements have not been evaluated by the Food and Drug Administration. These products and guidelines are not intended to diagnose, treat, cure, or prevent any disease.

**** I strongly recommend consuming certified organic products, especially animal based products.  Pesticides are potent endocrine disruptors and many are known carcinogens.  When used, only 10% reaches the target organism, the remainder runs off into surface and ground water.  Like most toxins, pesticides "bioaccumulate", that is they build up in the organism consuming them (including us! see PBS special on Secrets of the Chemical Industry).  So, pesticides are found in the highest concentrations in animal based products.  The bigger the animal or fish, or the higher up on the food chain, the more toxins have bioaccumulated.  Look for "certified organic" or USDA organic  on the label.

 For more information, visit The Organic Consumers Association.