Afternoon Delight

If you tend to be sluggish in the afternoon, then this creamy shake is just for you! This healthy shake gives you a boost of energy and works hard to turn down your appetite levels. Protein, along with regular exercise, helps to reduce blood fats and maintain lean tissue while burning…

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Eat Whole Grain Oats

Whole grain oats contain folic acid, pantothenic acid and vitamins B1 and B6. Oatmeal is a whole grain, and is considered a whole food. The outer hull is removed after oats are roasted, however, this process does not strip away their bran or germ allowing them to retain the fiber and…

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Mashed Cauliflower (Mock Mashed Potatoes)

This recipe is a favorite of many dieters. I originally made the recipe from the South Beach Diet book and I have made it for years even though I am no longer eat South Beach style. I believe in using real butter and cream and have incorporated these healthy fats into the original dish.…

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Ginger & Sesame Chicken Skewers

It’s that time of year! Time to break out the barbecue and enjoy the wonders of cooking outside. This simple recipe will become a family favorite. You can marinade it for an hour or all day to really soak in the flavors! You can use roasted sesame seeds if you like that…

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Wake Up to Lemon Water

Having a warm (room temperature or slightly warmer) glass of lemon water upon rising is good for detoxing the liver. The liver can make more enzymes out of fresh lemon juice than any other food element. Be careful not to have the water too hot. Too much heat will destroy the…

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The Importance of Omega-3s & Omega-6s

Most of Americans don’t get enough good fat in our diets, especially omega-3s because our diets have really changed over the past few decades. We just don’t consume fish and vegetables like our ancestors did or like other cultures do. Studies show that the Japanese culture consumes more omega-3s because…

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Beware of Soybeans on Ingredient Panel

Always check your ingredients! Anything with parts of soybeans or isolates of soybeans is potentially harmful. Soybeans contain phytic acid, also called phytates. These acids block the body’s uptake of essential minerals (calcium, magnesium, iron, zinc) which means that not only do our bodies not absorb these minerals, the phytates…

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Baked Eggs with Cheese and Zucchini

It’s a healthy choice to eat 1 – 2 eggs every day. However, don’t leave out the yolks. The yolks have sulfur to support your liver’s cleansing process. Omega-3 enriched eggs are loaded with antioxidants for the eyes and brain, as well as cholesterol-protective amino acids. There are no omega-3s in…

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Breakfast Pizza

We’ve all heard it, breakfast is the most important meal of the day. Study after study have proved this statement to be true. If you have kids, you know how difficult it is to get a good, healthy breakfast in them before they run out the door. This breakfast pizza…

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Strawberry Smoothie

Protein is key for our diets especially if we work out. It’s essential for the development of our muscles. Our muscles work hard for us-burning calories & keeping our metabolism up. If we don’t eat enough protein our bodies steal it from our muscles and organs. It curbs our appetite…

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Asparagus and Tomato Delight

Asparagus has so many health benefits, it should be added to the healthy diet. Asparagus is great as a detox vegetable as well as having anti-aging functions. It helps reduces pain and inflammation and can protect against cancer. 1 bunch fresh asparagus, trimmed 2/3 c. water 1/4 c. MCT oil 1/2 c. grated Parmesan…

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Sesame Chicken with Roasted Red Pepper Sauce

1/4 C. butter, melted 6 boneless chicken breasts 6 oz goat cheese with herbs 1/2 C sesame seeds 1 tsp. extra virgin olive oil Roasted Red Pepper Sauce Roasted red bell peppers 1 clove garlic, chopped fine 1 pkg. stevia 1/4 tsp salt pinch of cayenne pepper 1 Tbsp sour…

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Sweet Potato Chipolte Soup

Sweet potatoes are delicious. They also contain more nutrients than white potatoes, white bread or white rice. Sweet potatoes are very rich in beta carotene as well as loaded with other vitamins and minerals. Also they are very easy to digest and soothing on the stomach which is good for anyone…

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Bananas – An Amazing Power Food

Bananas are an amazing tropical fruit that should be part of our daily diets for numerous reasons. They have amazing nutrients that have been scientifically proven to help with depression. They contain tryptophan and phenylalanine, which are essential for the brain to produce serotonin and dopamine transmitters that stimulate physical…

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Healthy Trail Mix

I often get asked for snack ideas or items that are good for on-the-go. I travel a lot and trail mix is a very healthy snack to take with you or even to snack on at your desk. I also keep a ziploc bag full in my car for times…

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Lemon Pepper Roasted Chicken

1 whole chicken 2 tsp Italian seasoning 1/2 tsp lemon pepper Mrs. Dash seasoning 1/2 tsp ground mustard 2 tsp ground garlic 1/2 tsp black pepper pinch of sea salt juice from 2 lemons 1/2 c. water 4 Tbsp extra virgin olive oil Clean the chicken and remove giblets if…

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Nutritious Banana & Chocolate Smoothie

Bananas are loaded with potassium. Studies show that the high amounts of potassium in bananas (over 13% of the RDA) aids in lowering blood pressure. Also, one banana has an impressive 34% of the RDA of vitamin B6, which serves many important roles in the body’s health. 1/3 cup coconut milk…

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Sweet & Sour Chicken Salad

This salad is as good as it looks! It’s hearty and delicious! This recipe makes for a great dinner for those hot summer nights! Packed with romain and spinach which is a great addition to any diet. Dark green leafy vegetables are one of the best cancer-preventing foods because of their…

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