Okay people, a little bit of gas...okay, maybe a lot, is normal. It all depends on how familiar your bodies are with protein and fiber (fruits and veggies). This just goes to show that if your body requires this much adjusting, you probably aren't getting enough daily fiber. Protein can also cause gas, but usually it is the introduction to more fiber. Your bodies will adjust. Maybe take some "Beano" (a supplement found in the vitamin section/digestion area of the drug store) with each meal if it gets too out of hand.
Fiber 101:
There are two different types of fiber, soluble and insoluble. Both are important for health, digestion, and disease prevention.
Soluble Fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, peas, lentils, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease (the #1 killer of women and men in the United States).
Insoluble Fiber is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool, which helps food to pass more quickly through the stomach and intestines. Thus, cleaning out the pipes and reducing the risk of colon problems.
You need both to stay healthy! After this week and as we continue post-detox with our post-cleanse diet, you will notice that gas (and sometimes even constipation) that you are experiencing will subside as your bodies adjust.
Hang in there! You're doing great!!!
Monday, January 25, 2010
Friday, January 22, 2010
The Healthy One Week Detox
Hi Gang! This is the "do not starve yourself and feel great" cleanse of 2010. The Master Cleanse and other liquid diets are all extreme, potentially harmful plans that I have never believed in or trusted. This is a safe, clean eating detox system that will get your body ready to lose weight, boost your metabolism (instead of wreck it, like a starvation cleanse), and give you tons of energy to boot. I will be posting a follow up diet plan in two weeks that will help you lose up to 22 lbs and KEEP them off safely. So, let's get started!
Here are the details:
WHAT TO EAT:
Many detoxes and cleanses don't give your body the nutrients or calories it needs, which slows down metabolism and encourages post diet binges. After a week of eating this way, you will feel less bloated, have more energy, and be up to five pounds lighter. The rules? Eat three smallish meals and two snacks each day (no meal skipping!). These are the foods you should put in your shopping cart and on your plate this week:
Fruits:
You can have any type, fresh or frozen. Berries, apples, and pears are best, because they tend to be lower in calories and sugars than, say, bananas.
Vegetables:
Eat as much broccoli, lettuce, squash, cauliflower, cabbage, spinach and other vegetables as you want.
Starches:
You can have one serving--that's half a potato or 1/2 to 3/4 cup of whole grains--at EVERY meal. When it comes to spuds, choose sweet potatoes over white ones (they have more fiber and antioxidants). Whole grains include brown rice, quinoa, oatmeal and bulgur wheat, among others. You can also have whole grain cereal, as long as it has at least 9 grams of fiber per serving. A good one is "Nature's Path Organic Optimum Slim Cereal" (available in the health food aisle of most markets). Other cereals that fit the bill: "Nature's Path Organic Smart Bran" and original "Fiber One".
Lean Protein:
Egg whites, chicken, fish, shrimp, tofu, lean pork, beans, and tempeh are easy to digest and will keep you feeling full and satisfied. It's important to have some protein at every meal. A portion should be 3 to 4 ounces (about the size of your palm).
Dairy:
Have up to 10 ounces of low-fat or nonfat cow, soy, or almond milk a day. (Never had Almond milk? it has a slightly sweet taste). You can also have 6 to 8 ounces of plain low-fat or nonfat yogurt, preferably Greek. It has more protein than the regular kind, and it has no sugar or artificial sweeteners, unlike many fruit-flavored options.
Healthy Fats:
No diet is complete without some fat (thank goodness!). So, get a little good fat from avocado, olive oil and nuts. They're high in calories, however, so keep portions to 2 tablespoons of nuts, 1 tablespoon of oil or nut butter, or one quarter of an avocado at each meal.
WHAT TO AVOID:
The goal is to eat as many whole foods as possible, limit salt and sugar, and avoid refined stuff. This is the way our bodies are truly meant to eat! Whole foods have fewer calories per bite, more fiber, and are loaded with thousands of antioxidants. You may miss the salt and sugar at first, but your taste buds will adjust. Here's what you need to avoid to get the most out of this quick-start detox:
Packaged Foods:
General rule, "if it grows, you can eat it!" So, try not to eat anything that comes in a box, jar or wrapper this week. A few exceptions: low-fat dairy, high-fiber cereal and natural peanut butter or hummus.
Alcohol:
Booze boosts appetite and has empty calories.
Caffeine:
Having one cup of coffee in the morning is okay, but no more than that.
Sugar:
It can increase water retention. Check labels for words that end in "-ose"; they often mean sugar. (And be careful with artificial sweeteners--they can cause bloat if you overdo it.)
Soda:
Both regular and diet....All of it...Sorry!
Added Salt:
It bloats you. Flavor food with lemon juice, garlic, ginger, basil, and other herbs instead.
Bread, Pasta, Crackers:
Nix these carbs (even whole-grain) in favor of the starch options mentioned in the "DO" section above. (They'll be back on the menu after the cleanse).
Butter and Cheese:
They're high in saturated fat and calories
Red Meat:
Beef, lamb, and fatty meats like bacon move slowly through your system, causing bloat, but you can have some of them again post cleanse.
SEVEN DAYS OF MEALS AND SNACKS (Mix and Match to your liking):
BREAKFAST MEAL IDEAS:
Be sure to eat within the first few hours of waking up. There's no faster way to stoke your metabolism and get digestion moving than having a healthy morning meal.
Greek Yogurt:
1 cup low-or non-fat, with 2 tbsp. chopped nuts and 1 cup berries.
Frittata:
3 oz. (1 large link) of nitrate-free organic chicken apple sausage (such as Applegate Farms), cut into bite-size pieces
3 egg whites
1/2 one small sweet potato, grated (it should be no more than 1 cup, loosely packed)
1 cup chopped fresh spinach
reduced-sodium vegetable broth
Add a few tablespoons of vegetable broth to a medium-size nonstick skillet (enough to coat the bottom of the pan)). Saute spinach and sweet potato until cooked through, add chicken sausage and stir until sausage is warm. Beat egg whites and pour over mixture in pan to let uncooked egg pour underneath. When just the top looks soft but not watery, flip frittata (don't worry if it breaks in two--only a professional would be able to flip a big frittata like this without breaking it!) and cook for another one to two minutes. Serve immediately. Makes one serving.
Nutritional Info: 251 calories, 6 grams fat, 3 grams fiber, 26 grams protein, 20 grams carbs.
Mexican Scramble:
Made with 3 egg whites, onions, peppers, salsa and 1/4 avocado
Cereal:
3/4 cup (choose one with at least 9 grams of fiber) with skim milk and 2 tbsp. of nuts.
Apple "Pie":
Nuke 1/2 apple for 1 minute, dice; stir into Greek yogurt, top with cinnamon and 2 tbsp. of nuts.
Oatmeal or Quinoa:
1 cup cooked, with cinnamon, 2 tbsp. walnuts and 1/2 cup berries.
Breakfast Berry Shake:
10 oz. skim (or soy or almond) milk, 1 cup fresh or frozen berries (or any other type of fruit you have on hand), a few ice cubes. Put all ingredients together in a blender and mix until combined. Serves one. **To round out this breakfast, have a hard-boiled egg or 2 tbsp. of nuts on the side
LUNCH MEAL IDEAS:
Turkey Chili:
1/4 cup canola oil
1 small red onion
3 medium carrots, sliced 1/2-inch thick
2 small yellow squash, sliced 1/2-inch thick
2 small zucchini, diced
1 tsp. dried or fresh coriander (a.k.a. cilantro)
1 tbsp. chili powder
1 tsp. cumin
1/2 tsp. cayenne pepper or paprika (optional)
1 1/2 lbs ground 99 percent lean turkey meat
2 cans (14 1/2 oz. each) fire-roasted tomatoes, chopped
3 cups mild or medium salsa
3 avocados
Heat oil in a large pot over medium heat. Saute onion, then add carrots, squash and zucchini, stirring often, until veggies are soft. Toss in half the spices and stir to blend. Transfer veggie mixture to a bowl and set aside. Add turkey meat and cook until browned on medium heat; stir in the other half of the spices. Return vegetables to pot and add tomatoes and their juice and salsa and cook 15 minutes; reduce heat to simmer and cook for 40 minutes. Top each portion with 1/4 sliced avocado. Makes 12 servings, so invite some friends over!
Nutritional info per serving: 197 calories, 11 grams fat, 6 grams fiber, 14 grams protein, 15 grams carbohydrates.
Lettuce Wraps:
Roll 3 oz sliced turkey and Dijon in lettuce leaves; have an apple too
Spicy Shrimp:
1/2 small head of napa cabbage (about 3 cups)
2 tbsp. chopped cilantro
2 scallions, thinly sliced on a bias zest of 1/2 a lime
5 large shrimp, peeled and deveined (about 3 oz)
1 tbsp. plain greek nonfat yogurt
Juice of 1/2 lime
1/2 tsp. hot chili sauce, such as Sriracha (or more to taste)
2 tbsp. cashews
Heat nonstick grill or saute pan over medium heat; add shrimp and cook until pink on one side, about two minutes; flip and continue cooking another two minutes or so until just cooked through; remove pan from heat and set aside. Rinse, dry and thinly slice the cabbage; place in a large bowl with cilantro, scallions and lime zest. Whisk mayo, yogurt, lime juice and chili sauce in a small bowl; pour over cabbage and mix well to coat the salad. Transfer to a plate and top with grilled shrimp and cashews. Makes one serving.
Nutritional info per serving: 287 calories, 13 grams fat, 5 grams fiber, 24 grams protein, 19 grams carbs.
Tuna Salad:
Mix 4 oz. of tuna with 1/2 cup chickpeas, 1 tsp. olive oil and a squeeze of lemon; serve on greens.
Tabbouleh with Chicken:
1 cup bulgur wheat
1 cup water, plus 1/2 cup low-sodium vegetable broth
2 lemons, juiced
1/4 cup olive oil
1 cup thin-sliced scallions
1 cup chopped fresh mint (1 bunch)
1 cup chopped fresh parsley
3 cups grape tomatoes, halved
2 medium cucumbers, unpeeled, seeded, and diced
1 1/2 lbs. grilled chicken breasts, sliced
Place bulgur in large bowl and pour boiling water and stock mixture over top; add lemon juice and olive oil and stir to combine. Let sit at room temperature until liquid is absorbed, about one hour. Add scallions, mint, parsley, tomatoes, and cucumber. Divide into 8 equal portions and top with about 3 oz. of grilled chicken slices. Makes 8 servings.
Nutritional info per serving: 213 calories, 9 grams fat, 4 grams fiber, 17 grams protein, 18 grams carbs.
Pear Salad:
Greens topped with 2 tbsp. walnuts, 3 oz. chicken, a sliced pear and 1 tbsp. vinaigrette.
Easy Stir-Fry:
3 oz. protein, such as Chicken or Tofu
3 cups veggies (onions, peppers, and mushrooms work well)
1 tsp. sesame oil
1/2 cup low-salt vegetable stock
1/2 cup cooked brown rice
optional: chopped ginger, garlic or basil, to taste
Heat 2 tbsp. stock in a nonstick pan over medium-high heat; add protein and cook, stirring often, until nearly cooked through. Add vegetables and stir-fry for three to five more minutes or until veggies are crisp-tender. (You may need to add more broth to prevent sticking.) Remove from heat, add fresh herbs if desired and drizzle with sesame oil. Makes one serving.
Nutritional Info per serving (approximate, depending on which protein and vegetables you choose): 272 calories, 6 grams fiber, 2 grams of fat, 25 grams of protein, 38 grams of carbs.
DINNER MEAL IDEAS:
Baked Salmon:
3 oz. salmon fillet
1 clove garlic, diced
1/2 lemon
2 cups green beans
1 tbsp. sliced or chopped almonds
1 tsp. olive oil
Preheat oven to 350 degrees F. Place the salmon on a foil-covered cooking sheet, sprinkle with garlic and squeeze one lemon wedge on top. Bake until just cooked through, about 15 to 20 minutes. Meanwhile, saute almonds and green beans in oil in a pan over medium heat--four to eight minutes or until beans are crisp-tender. Take Salmon out of the oven and squeeze remaining wedge of lemon on top. Makes one serving.
Nutritional Info: 391 calories, 24 grams fat, 8 grams fiber, 27 grams protein, 19 grams carbs.
Southwest Salad:
4 oz. chicken, greens, corn, guacamole (1/4 avocado worth), lime juice, oil, and vinegar.
Seared Scallops:
1/2 cup sesame oil
1/4 cup brown rice vinegar
1/4 cup fresh minced ginger
1/3 cup black sesame seeds
1 tbsp. canola oil
8 oz. bagged mixed greens
4 fillets of wild cod (about 3 oz. each)
In a bowl, whisk together sesame, oil, vinegar, ginger and sesame seeds. heat canola oil in a pan over low heat. Add the greens and fish and cook, uncovered, for about four minutes, until fish is white inside and no longer translucent. Makes four servings.
Nutritional Info per Serving: 446 calories, 38 grams fat, 3 grams fiber, 29 grams protein, 11 grams carbohydrates.
Raspberry Chicken:
What you need for the sauce:
3 cups frozen raspberries, thawed and pureed
1 cup unsweetened raspberry juice
1/3 cup balsamic vinegar
2 tbsp. Dijon mustard
1 bunch fresh basil leaves; reserve six leaves for garnish and chop the rest
What you need for the Chicken:
4 small boneless skinless chicken breasts (or a small preroasted chicken from the supermarket deli counter)
2 tsp. canola or grape-seed oil
2 tbsp. low-sodium soy sauce
Combine berries, juice, vinegar, mustard, basil, and soy in a bowl. Pour half the mixture into a flat glass baking dish; add the chicken and marinate for one hour, flipping chicken halfway through. Heat oil in a skillet over medium heat. Remove chicken from marinade and discard the liquid; add chicken and reserved sauce to the skillet and saute until cooked through, about five minutes per side. Remove to plates and slice chicken on an angle; spoon sauce from pan over chicken and serve with a side of your favorite vegetable. If using preroasted chicken, cook the sauce (berries, juice, vinegar, mustard, basil, and soy sauce) over medium-high heat until bubbling, then pour over pieces of chicken. Makes four servings.
Nutritional info per serving: 458 calories, 8 grams fat, 8 grams fiber, 41 grams protein, 58 grams carbs.
Dinner Scramble:
3 egg whites, 3 oz. chicken sausage and veggies, over greens
Lemon-Thyme Roasted Pork Tenderloin with Cauliflower Mash:
1 pork tenderloin
1 bunch thyme
1 lemon, zested and cut into wedges
2 large heads cauliflower, cut into florets
1/2 cup reduced-sodium chicken stock
fresh ground black pepper
3 cups cooked brown rice
Preheat oven to 400 degrees F. Place tenderloin in a small rectangular baking dish and sprinkle with pepper and lemon zest; scatter whole thyme springs over top of pork. Roast in the oven for 10-15 minutes or until a meat thermometer in thickest part of tenderloin registers 145 degrees. Meanwhile, steam cauliflower over a pot of boiling water until very tender; strain and put in a large mixing bowl. Add chicken stock and mash or whip as you would mashed potatoes. Serve with 1/2 cup cooked brown rice per person. Makes 6 servings.
Nutritional info per serving: 359 calories, 4 grams fat, 14 grams fiber, 32 grams protein, 52 grams carbs.
SNACKS:
Peanut Butter Apple:
Sliced apple dipped in 1 tbsp natural peanut or cashew butter
Crudites:
2 tbsp. of hummus with unlimited sliced carrots, celery, bell peppers, and cucumber
Fruit and Nuts:
A whole cup of berries with 2 tbsp. walnuts, peanuts, or cashews
Veggie "Chips":
1 cup water
10 baby carrots
4 zucchini
20 okras
1 bunch radishes
2 bunches golden or regular beets
grape-seed oil spray (or canola)
1 tsp. salt
Thinly slice all veggies. Steam carrots and beets for about 6 minutes; remove, then steam the rest of the veggies until soft. Meanwhile, preheat the broiler on high. Line a cookie sheet with tinfoil and place all the veggies on it; lightly coat both sides with oil spray (don't overdo it or the veggies will get soggy). Broil for 10 minutes until they're golden brown, flipping the veggies every few minutes so both sides cook evenly. Sprinkle with salt. Note: The veggies don't get crunchy like potato chips, but the thinner you slice the vegetables, the crispier they'll get. Makes 6 servings.
Nutritional info per serving: 64 calories, less than 1 gram fat, 5 grams fiber, 3 grams protein, 14 grams carbs.
Roasted Pear Dessert:
Sprinkle cinnamon on a halved, cored pear and bake at 350 degrees for 20 minutes, or until tender. Top with 1 tbsp. nuts.
**This detox system was developed by Ashley Koff, R.D. (Registered Dietician), Los Angeles, California. It has been recently been featured in Glamour magazine and is being recognized worldwide.
Here are the details:
WHAT TO EAT:
Many detoxes and cleanses don't give your body the nutrients or calories it needs, which slows down metabolism and encourages post diet binges. After a week of eating this way, you will feel less bloated, have more energy, and be up to five pounds lighter. The rules? Eat three smallish meals and two snacks each day (no meal skipping!). These are the foods you should put in your shopping cart and on your plate this week:
Fruits:
You can have any type, fresh or frozen. Berries, apples, and pears are best, because they tend to be lower in calories and sugars than, say, bananas.
Vegetables:
Eat as much broccoli, lettuce, squash, cauliflower, cabbage, spinach and other vegetables as you want.
Starches:
You can have one serving--that's half a potato or 1/2 to 3/4 cup of whole grains--at EVERY meal. When it comes to spuds, choose sweet potatoes over white ones (they have more fiber and antioxidants). Whole grains include brown rice, quinoa, oatmeal and bulgur wheat, among others. You can also have whole grain cereal, as long as it has at least 9 grams of fiber per serving. A good one is "Nature's Path Organic Optimum Slim Cereal" (available in the health food aisle of most markets). Other cereals that fit the bill: "Nature's Path Organic Smart Bran" and original "Fiber One".
Lean Protein:
Egg whites, chicken, fish, shrimp, tofu, lean pork, beans, and tempeh are easy to digest and will keep you feeling full and satisfied. It's important to have some protein at every meal. A portion should be 3 to 4 ounces (about the size of your palm).
Dairy:
Have up to 10 ounces of low-fat or nonfat cow, soy, or almond milk a day. (Never had Almond milk? it has a slightly sweet taste). You can also have 6 to 8 ounces of plain low-fat or nonfat yogurt, preferably Greek. It has more protein than the regular kind, and it has no sugar or artificial sweeteners, unlike many fruit-flavored options.
Healthy Fats:
No diet is complete without some fat (thank goodness!). So, get a little good fat from avocado, olive oil and nuts. They're high in calories, however, so keep portions to 2 tablespoons of nuts, 1 tablespoon of oil or nut butter, or one quarter of an avocado at each meal.
WHAT TO AVOID:
The goal is to eat as many whole foods as possible, limit salt and sugar, and avoid refined stuff. This is the way our bodies are truly meant to eat! Whole foods have fewer calories per bite, more fiber, and are loaded with thousands of antioxidants. You may miss the salt and sugar at first, but your taste buds will adjust. Here's what you need to avoid to get the most out of this quick-start detox:
Packaged Foods:
General rule, "if it grows, you can eat it!" So, try not to eat anything that comes in a box, jar or wrapper this week. A few exceptions: low-fat dairy, high-fiber cereal and natural peanut butter or hummus.
Alcohol:
Booze boosts appetite and has empty calories.
Caffeine:
Having one cup of coffee in the morning is okay, but no more than that.
Sugar:
It can increase water retention. Check labels for words that end in "-ose"; they often mean sugar. (And be careful with artificial sweeteners--they can cause bloat if you overdo it.)
Soda:
Both regular and diet....All of it...Sorry!
Added Salt:
It bloats you. Flavor food with lemon juice, garlic, ginger, basil, and other herbs instead.
Bread, Pasta, Crackers:
Nix these carbs (even whole-grain) in favor of the starch options mentioned in the "DO" section above. (They'll be back on the menu after the cleanse).
Butter and Cheese:
They're high in saturated fat and calories
Red Meat:
Beef, lamb, and fatty meats like bacon move slowly through your system, causing bloat, but you can have some of them again post cleanse.
SEVEN DAYS OF MEALS AND SNACKS (Mix and Match to your liking):
BREAKFAST MEAL IDEAS:
Be sure to eat within the first few hours of waking up. There's no faster way to stoke your metabolism and get digestion moving than having a healthy morning meal.
Greek Yogurt:
1 cup low-or non-fat, with 2 tbsp. chopped nuts and 1 cup berries.
Frittata:
3 oz. (1 large link) of nitrate-free organic chicken apple sausage (such as Applegate Farms), cut into bite-size pieces
3 egg whites
1/2 one small sweet potato, grated (it should be no more than 1 cup, loosely packed)
1 cup chopped fresh spinach
reduced-sodium vegetable broth
Add a few tablespoons of vegetable broth to a medium-size nonstick skillet (enough to coat the bottom of the pan)). Saute spinach and sweet potato until cooked through, add chicken sausage and stir until sausage is warm. Beat egg whites and pour over mixture in pan to let uncooked egg pour underneath. When just the top looks soft but not watery, flip frittata (don't worry if it breaks in two--only a professional would be able to flip a big frittata like this without breaking it!) and cook for another one to two minutes. Serve immediately. Makes one serving.
Nutritional Info: 251 calories, 6 grams fat, 3 grams fiber, 26 grams protein, 20 grams carbs.
Mexican Scramble:
Made with 3 egg whites, onions, peppers, salsa and 1/4 avocado
Cereal:
3/4 cup (choose one with at least 9 grams of fiber) with skim milk and 2 tbsp. of nuts.
Apple "Pie":
Nuke 1/2 apple for 1 minute, dice; stir into Greek yogurt, top with cinnamon and 2 tbsp. of nuts.
Oatmeal or Quinoa:
1 cup cooked, with cinnamon, 2 tbsp. walnuts and 1/2 cup berries.
Breakfast Berry Shake:
10 oz. skim (or soy or almond) milk, 1 cup fresh or frozen berries (or any other type of fruit you have on hand), a few ice cubes. Put all ingredients together in a blender and mix until combined. Serves one. **To round out this breakfast, have a hard-boiled egg or 2 tbsp. of nuts on the side
LUNCH MEAL IDEAS:
Turkey Chili:
1/4 cup canola oil
1 small red onion
3 medium carrots, sliced 1/2-inch thick
2 small yellow squash, sliced 1/2-inch thick
2 small zucchini, diced
1 tsp. dried or fresh coriander (a.k.a. cilantro)
1 tbsp. chili powder
1 tsp. cumin
1/2 tsp. cayenne pepper or paprika (optional)
1 1/2 lbs ground 99 percent lean turkey meat
2 cans (14 1/2 oz. each) fire-roasted tomatoes, chopped
3 cups mild or medium salsa
3 avocados
Heat oil in a large pot over medium heat. Saute onion, then add carrots, squash and zucchini, stirring often, until veggies are soft. Toss in half the spices and stir to blend. Transfer veggie mixture to a bowl and set aside. Add turkey meat and cook until browned on medium heat; stir in the other half of the spices. Return vegetables to pot and add tomatoes and their juice and salsa and cook 15 minutes; reduce heat to simmer and cook for 40 minutes. Top each portion with 1/4 sliced avocado. Makes 12 servings, so invite some friends over!
Nutritional info per serving: 197 calories, 11 grams fat, 6 grams fiber, 14 grams protein, 15 grams carbohydrates.
Lettuce Wraps:
Roll 3 oz sliced turkey and Dijon in lettuce leaves; have an apple too
Spicy Shrimp:
1/2 small head of napa cabbage (about 3 cups)
2 tbsp. chopped cilantro
2 scallions, thinly sliced on a bias zest of 1/2 a lime
5 large shrimp, peeled and deveined (about 3 oz)
1 tbsp. plain greek nonfat yogurt
Juice of 1/2 lime
1/2 tsp. hot chili sauce, such as Sriracha (or more to taste)
2 tbsp. cashews
Heat nonstick grill or saute pan over medium heat; add shrimp and cook until pink on one side, about two minutes; flip and continue cooking another two minutes or so until just cooked through; remove pan from heat and set aside. Rinse, dry and thinly slice the cabbage; place in a large bowl with cilantro, scallions and lime zest. Whisk mayo, yogurt, lime juice and chili sauce in a small bowl; pour over cabbage and mix well to coat the salad. Transfer to a plate and top with grilled shrimp and cashews. Makes one serving.
Nutritional info per serving: 287 calories, 13 grams fat, 5 grams fiber, 24 grams protein, 19 grams carbs.
Tuna Salad:
Mix 4 oz. of tuna with 1/2 cup chickpeas, 1 tsp. olive oil and a squeeze of lemon; serve on greens.
Tabbouleh with Chicken:
1 cup bulgur wheat
1 cup water, plus 1/2 cup low-sodium vegetable broth
2 lemons, juiced
1/4 cup olive oil
1 cup thin-sliced scallions
1 cup chopped fresh mint (1 bunch)
1 cup chopped fresh parsley
3 cups grape tomatoes, halved
2 medium cucumbers, unpeeled, seeded, and diced
1 1/2 lbs. grilled chicken breasts, sliced
Place bulgur in large bowl and pour boiling water and stock mixture over top; add lemon juice and olive oil and stir to combine. Let sit at room temperature until liquid is absorbed, about one hour. Add scallions, mint, parsley, tomatoes, and cucumber. Divide into 8 equal portions and top with about 3 oz. of grilled chicken slices. Makes 8 servings.
Nutritional info per serving: 213 calories, 9 grams fat, 4 grams fiber, 17 grams protein, 18 grams carbs.
Pear Salad:
Greens topped with 2 tbsp. walnuts, 3 oz. chicken, a sliced pear and 1 tbsp. vinaigrette.
Easy Stir-Fry:
3 oz. protein, such as Chicken or Tofu
3 cups veggies (onions, peppers, and mushrooms work well)
1 tsp. sesame oil
1/2 cup low-salt vegetable stock
1/2 cup cooked brown rice
optional: chopped ginger, garlic or basil, to taste
Heat 2 tbsp. stock in a nonstick pan over medium-high heat; add protein and cook, stirring often, until nearly cooked through. Add vegetables and stir-fry for three to five more minutes or until veggies are crisp-tender. (You may need to add more broth to prevent sticking.) Remove from heat, add fresh herbs if desired and drizzle with sesame oil. Makes one serving.
Nutritional Info per serving (approximate, depending on which protein and vegetables you choose): 272 calories, 6 grams fiber, 2 grams of fat, 25 grams of protein, 38 grams of carbs.
DINNER MEAL IDEAS:
Baked Salmon:
3 oz. salmon fillet
1 clove garlic, diced
1/2 lemon
2 cups green beans
1 tbsp. sliced or chopped almonds
1 tsp. olive oil
Preheat oven to 350 degrees F. Place the salmon on a foil-covered cooking sheet, sprinkle with garlic and squeeze one lemon wedge on top. Bake until just cooked through, about 15 to 20 minutes. Meanwhile, saute almonds and green beans in oil in a pan over medium heat--four to eight minutes or until beans are crisp-tender. Take Salmon out of the oven and squeeze remaining wedge of lemon on top. Makes one serving.
Nutritional Info: 391 calories, 24 grams fat, 8 grams fiber, 27 grams protein, 19 grams carbs.
Southwest Salad:
4 oz. chicken, greens, corn, guacamole (1/4 avocado worth), lime juice, oil, and vinegar.
Seared Scallops:
1/2 cup sesame oil
1/4 cup brown rice vinegar
1/4 cup fresh minced ginger
1/3 cup black sesame seeds
1 tbsp. canola oil
8 oz. bagged mixed greens
4 fillets of wild cod (about 3 oz. each)
In a bowl, whisk together sesame, oil, vinegar, ginger and sesame seeds. heat canola oil in a pan over low heat. Add the greens and fish and cook, uncovered, for about four minutes, until fish is white inside and no longer translucent. Makes four servings.
Nutritional Info per Serving: 446 calories, 38 grams fat, 3 grams fiber, 29 grams protein, 11 grams carbohydrates.
Raspberry Chicken:
What you need for the sauce:
3 cups frozen raspberries, thawed and pureed
1 cup unsweetened raspberry juice
1/3 cup balsamic vinegar
2 tbsp. Dijon mustard
1 bunch fresh basil leaves; reserve six leaves for garnish and chop the rest
What you need for the Chicken:
4 small boneless skinless chicken breasts (or a small preroasted chicken from the supermarket deli counter)
2 tsp. canola or grape-seed oil
2 tbsp. low-sodium soy sauce
Combine berries, juice, vinegar, mustard, basil, and soy in a bowl. Pour half the mixture into a flat glass baking dish; add the chicken and marinate for one hour, flipping chicken halfway through. Heat oil in a skillet over medium heat. Remove chicken from marinade and discard the liquid; add chicken and reserved sauce to the skillet and saute until cooked through, about five minutes per side. Remove to plates and slice chicken on an angle; spoon sauce from pan over chicken and serve with a side of your favorite vegetable. If using preroasted chicken, cook the sauce (berries, juice, vinegar, mustard, basil, and soy sauce) over medium-high heat until bubbling, then pour over pieces of chicken. Makes four servings.
Nutritional info per serving: 458 calories, 8 grams fat, 8 grams fiber, 41 grams protein, 58 grams carbs.
Dinner Scramble:
3 egg whites, 3 oz. chicken sausage and veggies, over greens
Lemon-Thyme Roasted Pork Tenderloin with Cauliflower Mash:
1 pork tenderloin
1 bunch thyme
1 lemon, zested and cut into wedges
2 large heads cauliflower, cut into florets
1/2 cup reduced-sodium chicken stock
fresh ground black pepper
3 cups cooked brown rice
Preheat oven to 400 degrees F. Place tenderloin in a small rectangular baking dish and sprinkle with pepper and lemon zest; scatter whole thyme springs over top of pork. Roast in the oven for 10-15 minutes or until a meat thermometer in thickest part of tenderloin registers 145 degrees. Meanwhile, steam cauliflower over a pot of boiling water until very tender; strain and put in a large mixing bowl. Add chicken stock and mash or whip as you would mashed potatoes. Serve with 1/2 cup cooked brown rice per person. Makes 6 servings.
Nutritional info per serving: 359 calories, 4 grams fat, 14 grams fiber, 32 grams protein, 52 grams carbs.
SNACKS:
Peanut Butter Apple:
Sliced apple dipped in 1 tbsp natural peanut or cashew butter
Crudites:
2 tbsp. of hummus with unlimited sliced carrots, celery, bell peppers, and cucumber
Fruit and Nuts:
A whole cup of berries with 2 tbsp. walnuts, peanuts, or cashews
Veggie "Chips":
1 cup water
10 baby carrots
4 zucchini
20 okras
1 bunch radishes
2 bunches golden or regular beets
grape-seed oil spray (or canola)
1 tsp. salt
Thinly slice all veggies. Steam carrots and beets for about 6 minutes; remove, then steam the rest of the veggies until soft. Meanwhile, preheat the broiler on high. Line a cookie sheet with tinfoil and place all the veggies on it; lightly coat both sides with oil spray (don't overdo it or the veggies will get soggy). Broil for 10 minutes until they're golden brown, flipping the veggies every few minutes so both sides cook evenly. Sprinkle with salt. Note: The veggies don't get crunchy like potato chips, but the thinner you slice the vegetables, the crispier they'll get. Makes 6 servings.
Nutritional info per serving: 64 calories, less than 1 gram fat, 5 grams fiber, 3 grams protein, 14 grams carbs.
Roasted Pear Dessert:
Sprinkle cinnamon on a halved, cored pear and bake at 350 degrees for 20 minutes, or until tender. Top with 1 tbsp. nuts.
**This detox system was developed by Ashley Koff, R.D. (Registered Dietician), Los Angeles, California. It has been recently been featured in Glamour magazine and is being recognized worldwide.
Subscribe to:
Posts (Atom)
