Quick and Easy Please
Posted: June 19, 2012 Filed under: Least Amount of Ingredients Recipes | Tags: beans, blog, Brown Rice, healthy food, low sodium, medical conditions, quick and easy meals, Rice, Vegetable broth, Vegetables 2 Comments »As you know, I believe that a healthy diet can solve (or at least significantly help) numerous medical conditions, but unfortunately not all of them (dangit). I’ve recently been dealing with some medical issues that are taking up a large portion of my time. With that said, I’ve had to scale back a little on blogging. :/
I’ve decided to shift my Vitamin De blog a bit and focus (even more) on healthy, quick and easy meals. At first, I thought this would only interest other’s that are going through illnesses, but then I realized it applies to anyone that just doesn’t have the time to make elaborate meals.
I need your help! I don’t have a lot of energy (right now) to spend all day in the kitchen so my main priority is to make my breakfast green smoothie. I’ve gone a few days without and it just made me feel worse. I’ll be looking for lunch and dinner recipes that have the least amount of ingredients possible or any other efficient kitchen tips.
Example:
Vegetables: I will be buying packaged or pre-cut whenever possible/affordable.
Beans: I will be using low sodium canned beans (rinsed in cold water) instead of soaking dried one’s.
Rice: I’ll be using Microwavable Minute Ready to Serve Brown Rice single servings instead of making a full pot.
Vegetable broth: I’ll be using low sodium broth instead of making my own (even though Wendy’s recipe is awesome).
Your help will be much appreciated!
*I will definitely post to my blog when I can and I will continue to share information that I come across on www.facebook.com/devitamin
*When possible, I’m going to try to post my medical journey and some stories I’ve written in the past. You can find this information at www.de-light12.com. In the upper right hand corner of that page, you will find the “about me” section and also, the link to follow my blog via e-mail. Come hang out with me!
Thanks for your patience and understanding. I’m convinced we can be healthy without spending all day in the kitchen! Let’s do it!
-Vitamin De
South Korea Bound…
Posted: May 22, 2012 Filed under: Beauty & Hygiene, Thoughts | Tags: chris freytag, face book, Fitness, food matters, Fruit, Inspiration, Organic, South Korea, strength train, travel, Twisted Twins, vacation, Vegetables 1 Comment »NEWS
Good morning everyone! Just a quick note to inform you that I’m leaving for a 12 day trip to South Korea to visit my daughter (she teaches English there). I won’t be posting during this time unless it’s a quick picture and/or if I come across something I have to share with you. Wish me luck on the 18-hour flight! 
*Today, because I’m in vacation mode, I’m sharing some of my favorite, most informational and inspirational charts/pictures.
FOOD
The chart below is from “Food Matters” and it’s a quick guide to know which vegetables and fruit to buy organic.
BEAUTY
Have you ever wondered how many chemicals you put on your body everyday?
FITNESS
At one time in my life, I thought weight training would make me look bulky but thankfully, I’ve learned otherwise.
Information: Chris Freytag
INSPIRATION
happinessinyourlife.com
BONUS
I just want to take a minute to thank everyone that has signed up to receive updates from the blog my sister and I created www.twistedtwins68.com. Your support means the world to us and per request; we just recently launched a Twisted Twins face-book page. You can find us at http://www.facebook.com/twistedtwins68. There, you can find our blog updates and random tidbits, but don’t forget to click on the LIKE button!
M, see you soon! :)
Crock-Pot Stock and Edible Flowers
Posted: May 1, 2012 Filed under: Beauty & Hygiene, Crock-pot, Fitness, Thoughts | Tags: Beauty & Hygiene, Edible flower arrangements, Fitness, Foam roller, Friends, lip repair, Lips, Vegetable broth, Vegetables, veggie stock 4 Comments »FOOD
By now you probably know that I’m a big fan of quick easy meals with the least amount of ingredients. I also like to take as many short cuts as possible in the kitchen and while grocery shopping and still stay true to my healthy lifestyle. With that said, when my friend Wendy e-mailed me a recipe for homemade vegetable stock, I was a little hesitant at first even though I’ve been skeptical of store-bought broth. Then I noticed the words “slow cooker” and instantly jumped on board. Below is the exact message she sent me.
I came across an easy recipe for homemade veggie stock. You make it using your own left over and older veggies. Just keep the parts of veggies that you don’t use while cooking (i.e. first layer of onion, ends of carrots and celery, cucumber peels, ends of lettuce, etc.) Keep a large freeze bag and just put all the scraps in the bag. When the bag is full, put them in your slow cooker and cover with water. Cook for 8 or more hours. Strain well. Done. I just did this and got about 8 cups of veggie stock to use for other recipes. It smelled so good; we almost ate it like a soup!
I started “collecting” my left over veggies on Sunday, so hopefully this coming weekend; I’ll be able to try it. Thanks, Wendy! :)
BEAUTY
Aquaphor Lip Repair is rated (goodguide.com) 7.5 (out of 10) overall and a 10 for health, which means this product doesn’t have any ingredients that raise health concerns. I’ve been using this for a couple of years now and wear it almost daily. Have you ever noticed that some lip balms actually make your lips drier? Not this one. Aquaphor keeps your lips kissable. 
FITNESS
Have you ever tried using a foam roller? http://www.amazon.com/Foam-Roller-6-x-36/dp/B000Y4W9VA/ref=sr_1_5?ie=UTF8&qid=1335812083&sr=8-5
A foam roller is a long cylinder made of foam that is usually three feet long and six inches in diameter. Your body weight is used to provide pressure when lying or sitting on the foam roller. Rolling your muscles along the foam roller help break up adhesions that form on your muscles, much like a massage would typically do. The foam roller, which is ideal for using on hard to reach areas, provides more relief and benefits than simple static stretching might. –livestrong.com
When I injured my hip (IT band) one of the personal trainers at the base gym recommended I use one and it became a lifesaver. Here are a few examples of how you can use a foam roller.
http://www.shape.com/fitness/foam-roller-release
INSPIRATION
My friend Jayme (see more about her below) bought me this awesome plaque. I have it hanging in my kitchen and it seriously puts a smile on my face every time I walk in there. It’s nice to have friends that accept you for exactly who you are. I’m fortunate enough to have more than a few of these friends and hopefully, you do to.
BONUS
If you live in the Mildenhall/Lakenheath (England) area, JAMS Sweets & Treats (Jayme) makes beautiful edible flower arrangements, cookies, cupcakes, breads, pretzels, donuts, whoopi pies and is available for party planning and decorating. She is so creative, talented and all her work is done to perfection. For more information you can contact her at: jamssweets@gmail.com
Super Simple List
Posted: April 19, 2012 Filed under: START HERE | Tags: Blueberries, Carrots, Fruit, Orange, Red Grapes, Red Pepper, Romaine lettuce, Spinach, Strawberries, Sunflower seeds, tomato, Vegetables, Veggies, Dressings and Sauces 5 Comments »Don’t you just wish someone would tell you which fruits and vegetables are the most nutritious? I’m not talking about exotic or rare plant and fruit species that you can barely pronounce properly let alone find in a regular supermarket. I’m talking about common fruits and vegetables that you grew up on.
I’m well aware that not everyone has time to shop for different types of produce and then go home and prepare gourmet meals with them. I don’t even work outside of the home and I don’t have time for all that jazz. Okay, I could make the time, but I rather study. :)
So, I compiled a small list of easy to find nutritious fruits and veggies (and some seeds) that will help you stay healthy. Honestly, you don’t have to do anything with them but…eat them!
Spinach: Is one of natures best all round nutrient providers. Use it in place of lettuce for a salad, throw it in a smoothie, sauté it or just eat it. One time at the airport I saw a lady eat half of bag of fresh spinach for breakfast. I was like, “Hey, why didn’t I think of that!”
Romaine lettuce: Is an excellent source of vitamins A, K and C, folate, manganese and chromium. Use it in a salad, smoothie or again, just eat it. I’m going to get sick of writing, “just eat it” huh?
Red Peppers: They have more Vitamin A, Vitamin C and Beta Carotene than green or yellow peppers. Cut them up or I’ve even seen people eat a pepper like an apple. I love them with hummus.
Strawberries: Ranked one of fifty best antioxidants. Dipped in dark chocolate? OR yes, just eat them. :)
Tomatoes: Excellent source of Vitamin C. Wash, slice (or eat whole), sprinkle a little sea salt and eat it. I eat a medium tomato this way everyday.
Carrots: Some call them the “King of the Vegetables”. You can find baby carrots all ready to eat in a bag. It doesn’t get any simpler than that.
Blueberries: Memory protecting food. Wash and go.
Oranges: Yep, you guessed it, lots of Vitamin C. I’m pretty sure you know how to eat an orange. :)
Sunflower seeds (low or no sodium, non flavored): Contain a wide variety of nutrients. They are known to be the perfect easy snack.
Red grapes: Have a high content of antioxidants which green grapes only have a small amount of. Wash them, put them in a sandwich bag and carry them with you for a snack.
Eating healthy doesn’t need to be complicated! So, you may want to add these 10 powerhouse fruits and veggies to your grocery list.
Spinach
Romaine lettuce
Red peppers
Strawberries
Tomatoes
Carrots
Blueberries
Oranges
Sunflower seeds
Red grapes
Picture: unknown
*The simplest things are often the truest.-Richard Bach
Poison Control Part 2
Posted: March 9, 2012 Filed under: Food Intolerances, Thoughts | Tags: Black Beans, essential formula, Food intolerances, Fruit, probiotic, Sick, Vegetables, water 2 Comments »Did you read my post yesterday on how I purposely made myself sick? If not, you can catch up by following this link.
http://devitamin.com/2012/03/08/poison-control/
Whether you couldn’t take the temptation of a forbidden food or you accidentally ate something you shouldn’t have; you are going to want to eliminate those toxins as quickly as possible. Unfortunately, it can take up to a month to fully detox but I’ve found a way to make myself feel better within 1-2 days depending how bad the situation is.
This is for people who already eat a “clean” diet and who are used of eating a lot of vegetables. Vegetables and fruit are very healing for me but for someone who is not used of all the fiber, it could make you feel worse.
Next Day Remedy
- 8 ounces of distilled or filtered water upon waking.
- I make sure I take my probiotic: http://www.essentialformulas.com/efi.cgim?template=products_probiotics
- An hour later, I slowly sip 8 ounces of this smoothie: http://devitamin.com/2012/02/05/my-breakfast-smoothie/
- An hour later, I start slowly drinking 16 ounces of distilled or filtered water.
- Two hours later (around lunch time), I start slowly sipping another 8 ounces of the smoothie.
- An hour later, I slowly drink around 8 ounces of water. If hungry, drink more. I’m usually full from all the liquid by now.
- Around 3 p.m. I will drink another 8 ounces of smoothie. Definitely drink more if you are hungry. You are basically drinking the 40-ounce smoothie over the course of the day.
- Dinnertime. Here is where I make a decision depending on how I am feeling. If I’m still not feeling well, I will continue drinking the rest of the smoothie but if I feel really good, I will eat a light meal such as: http://devitamin.com/2012/01/04/black-bean-wrap/
- After dinner, I usually stop drinking a lot of liquids so that I am not up all night using the bathroom. If I feel good and I’m hungry, I’ll eat a few blue chips and a little hummus.
- Repeat the next day if necessary.
*Get as much rest as possible.
*Go to the bathroom as needed. Do not hold it in.
Having food intolerances is challenging to say the least and no-one can be perfect 100% of the time, so don’t beat yourself up if you cave into temptation every now and then or if you accidentally eat something you shouldn’t have. It happens to the best of us. :)
Be well!
Drink your Veggies!
Posted: March 6, 2012 Filed under: My own recipe creations, Smoothies and Drinks | Tags: Avocado, Carrots, Celery, Cucumber, Flaxseed, juice recipes, Kale, omega 3 fats, red cabbage, Red Pepper, Romaine lettuce, Spinach, Vegetable smoothie, Vegetables Leave a comment »I’ve had some requests for vegetable ONLY smoothies/juice recipes. It always makes me a little nervous to post smoothie recipes because I will seriously drink any combination as long as I know it’s good for me. It doesn’t even matter how it taste. BUT… for your sake, I want them to be nutritious and enjoyable as well. Developing delicious vegetable ONLY smoothie’s is quite a challenge.
I personally like the idea of blending rather than juicing. It’s easy, nothing is wasted and you reap the benefits of ALL the nutrition and fiber.
Drinking green smoothies guarantees you consume the recommended daily allowance of fruits and vegetables. I have several friends that serve green smoothies to their children, which allows them to get all the nutrients they need on a daily basis.
The first recipe is one that I created. You may think it’s a little boring, but below I’ve listed why I chose these ingredients.
Drink it; it’s good 4 u
2 handfuls of spinach (you can use frozen spinach)
1 big handful of chopped cabbage
2 handfuls of red pepper
2 tablespoons of flaxseed
8-12 ounces distilled or filtered water
Optional: ice cubes
Blend, blend, blend!
Spinach: One of the most nutritious foods on earth! You may not have known this but Spinach is a fine source of calcium for those that can’t or don’t want to drink or eat dairy.
Cabbage: A good source of Vitamin C, fiber and an awesome antioxidant.
Red Pepper: Good source of vitamins C, A and the mineral potassium. Inflammation reducer.
Flaxseed: Rich source of Omega-3 fats
*My smoothie/juice gives you a combination of greens, sulfur and color which you should add to your diet on a daily basis.
Jackie V’s recipe
2 handfuls of spinach or kale
1 handful of carrots
1 handful of celery
Ginger
Optional: cucumber
Avocado Cucumber
1 medium avocado
1 large cucumber
¼ cup chopped parsley
3 tbsp lemon juice
Just Green
1 bunch of romaine lettuce
1 medium cucumber
2 cups of water
Of course adding fruit to any smoothie makes it taste better. You can find green smoothies with fruit under my “smoothie” folder listed to the right of my blog. I still drink the “Green Light” for breakfast every morning. A couple of times a week, I’ll drink the vegetable smoothie mentioned above (for lunch) followed by some cut up veggies and hummus.
If you have a good Vegetable ONLY smoothie and would like to share, please leave a comment with the recipe. Thank you!
Drink up! :)
Picture by: www.almightydad.com
Get Started Links
Posted: February 24, 2012 Filed under: START HERE | Tags: american diet, Detox, Fitness Nutrition, Green Smoothie, Grocery List, health problems, healthy food, Nutrition, Nutrition Coach, recipes, Smoothie, Vegetables 2 Comments »TGIF!
I’d like to welcome all the new people following Vitamin De and I’d also like to thank all the people who have been following me since the beginning. I enjoy posting new information to help you stay healthy and I’ve learned (and continue to learn) so much through working one on one with so many of you. This kind of sounds like I’m leaving, but I’m not! I’m just getting started. :)
I have my certification as a Specialist in Fitness Nutrition and as a Fitness Chef and I’m working on my certification as a Nutrition Coach. I believe the Standard American Diet (S.A.D.) is what is causing most of the health problems in our country and I truly believe healthy food HEALS!
Below are the main links to help you get started on the path that will make you feel your best. If you have any questions, please don’t hesitate to ask. That’s what I’m here for! :)
If someone asked me one change they could make to improve their health significantly, I would say to drink the smoothie listed below every morning. Drinking vegetables and fruit first thing in the morning is going to set you up perfectly for the rest of the day. This smoothie will give you more energy than you can imagine.
http://devitamin.com/category/recipes/smoothies/
Below is an example of how I try to eat everyday.
http://devitamin.com/2011/10/24/all-i-do-is-eat/
My grocery list.
http://devitamin.com/2012/02/19/my-grocery-list-2012/
If you are feeling really ambitious, below is a great detox. Let me know if you have any questions. There is also a “detox” folder to the right of my blog. You will find recipes and information there while you are detoxing.
http://devitamin.com/2011/12/18/start-fresh-30-day-plan/
Have a great weekend everyone!
Slow and Steady recipe
Posted: January 10, 2012 Filed under: Crock-pot, Detox | Tags: baked potatoes, Brown Rice, chili powder, Crock-pot, Detox, Garlic, Potatoes, Slow-cooker, Vegetable broth, Vegetables, Wild Rice 4 Comments »Whether I’m “detoxing” or not, I try to eat only one warm meal a day (the rest are raw) and with winter here, I love to use my slow cooker (crock-pot). I found this recipe yesterday and I can’t wait to try all different variations of veggies and grains.
Ingredients
One to two cups of dried beans, peas or lentils
Two to three cups of sweet or baked potatoes
Two to four cups of low sodium vegetable broth
Seasonings of choice
Optional: Quick cooking veggies such as tomatoes or green beans
Optional: Brown or wild rice or quinoa
Directions
- Place one to two cups of dried beans, peas or lentils at the bottom of slow cooker.
- Add two to three cups of sweet potatoes or baked potatoes.
- Add two to four cups of liquid such as low sodium vegetable broth.
- Season with one to two tablespoons of dried herbs and spices such as oregano, cumin, chili powder or garlic.
- Cover and cook for four hours on high heat or eight hours on low heat.
- Optional: With one hour to go add tomatoes or green beans. Anything that cooks faster than the above ingredients.
- Optional: With one hour to go, you can add cooked brown or wild rice or cooked quinoa.
*Revised from: Oxygenmag.com
Start Fresh 30 day plan
Posted: January 1, 2012 Filed under: Detox, Food Intolerances | Tags: Brown Rice, Detox, Fresh Start, Fruit, Lose Weight, New Year diet, Quinoa, Vegetables 6 Comments »HAPPY NEW YEAR!
*As promised, I’m posting the 30 day plan (I followed this past summer) again.
I wouldn’t necessarily call this a “diet” since I’ve incorporated most of the plan into the way I eat on a daily basis.
By eliminating the “junk” I was able to figure out what food I was intolerant to and from there, I significantly improved my health. As an extra bonus, I lost weight without ever starving myself. In fact, I felt like I was constantly eating. I do not count calories or anything else for that matter and I don’t limit my portion sizes and you will see why in a minute.
I created this plan for myself after reading a million (okay, I may be exaggerating a little) books and taking the information that I felt was the best and combining it into one program. Most of you know; I like simple and quick approaches to almost everything I do in life.
*IMPORTANT INFO: As you know, I am not a doctor so I can only tell you what I did and what worked for me. If you decide to try my own plan and you have any medical conditions, I urge you to talk to your doctor first. I was taking blood pressure medicine before I started this and if I didn’t monitor my BP, I would have never known that I needed to go off the meds. My blood pressure dropped that much.
MY NOTES
1. I followed this plan (no cheating) for 30 days.
2. If you need to have a warm meal save it for dinner. Try to eat as much raw food as possible.
3. Awkward subject but needs to be addressed especially for those of you that work outside the home. You are going to have to go number 1 & 2 (as we called it growing up) more than usual so just be aware of where closest bathrooms are located. The more you go, the more you are flushing out and eliminating the toxins.
4. Finish eating 12 hours before you wake up in the morning. That gives your body long enough to detox throughout the night. Example: If you wake up at 7 every morning than quit eating at 7 the evening before.
5. After 30 days I gradually added healthy fats to my diet (example: olive oil and nuts) and I can tolerate fish, so I added that back a couple of days a week. Pay attention to the food you add back into your diet and see how it makes you feel. For those of you that are trying to figure out if you are intolerant to a certain food category (ex: dairy) add back one food a week, that way you will know which food is the trouble maker.
6. Physical Activity: Walk 30-45 minutes a day at least 3x’s a week. Be careful not to overexert yourself while you are eating this way.
7. You can’t keep eating and drinking the same things you have always been and think you are ever going to feel better or lose weight. You’re not. I seriously despised vegetables but until I made them the main staple in my diet, I couldn’t lose a pound and felt absolutely horrible for years. Even now, I can totally tell when I’m not eating enough raw food.
8. I always wait at least one hour after a meal before I start drinking water.
9. The month of January, I will try to post-easy recipes that you can make while you are eating this way.
10. First, I’ll tell you what food I eliminated and then I’ll tell you what I added to my diet.
ELIMINATE (threw it all out for 30 days)
Meat (including fish)
All dairy products (butter, milk, yogurt, cheese, etc.)
Margarine
Oils*
Salad dressings
Table salt
Fried foods
Soy
Cookies, cakes, pie, ice cream, candy
Chips and most crackers*
Nuts including nut butter and nut milks
Alcohol
Sweeteners
*Looking through my notes, I came across two exceptions that I made and it worked out well for me. I would eat a little hummus, which does have some oil in it. I would also eat a handful of Mary’s Gone Crackers, which are really mostly seeds.
FOOD I ATE
Quinoa, brown or wild Rice
Corn tortilla
Veggies (LOTS!)
Avocado (only a couple a week)
Potatoes (Especially sweet potatoes)
Beans
Popcorn (unsalted, unbuttered, mini portion)
Seeds (be aware of the sodium in them)
Fruit
Rice Milk
Decaffeinated, unsweetened tea
2 ounces of 70% or higher cocoa dark chocolate a day
UNLIMITED FOOD (ate as much as I wanted)
All types of lettuce
Spinach
Celery
Onions
Carrots
Garlic
Broccoli
Peas
Cauliflower
Cabbage
*Always eat fruit on an empty stomach
Pineapple
Oranges
Apples
Grapefruit
Brown and wild rice (I saved it for dinner)
Beans (black, kidney, ect)
Herbs and Spices (watch the sodium)
SALAD TOPPINGS
Salsa
Vinegar
Dijon Mustard
Lemon
Lime
QUICK EXAMPLE OF DAILY MENU
Upon waking: 8-12 ounces of hot water with lemon. It’s very important that you drink this to help detox your body. If you don’t have time in the morning, at least drink one bottle of water!
Breakfast: Green light smoothie (link below) Yes, you drink it all!
http://devitamin.com/2011/10/23/the-green-light/
One hour later: At least 8-12 ounces of water
Snack (if needed): Handful of seeds or maybe some cut up veggies
Lunch: HUGE salad with all the veggies you love! Eat as much salad and veggies as you can and don’t forget to treat yourself with a little piece of dark chocolate.
One hour later: At least 8-12 ounces of water
Snack: A handful of red peppers with humus.
Dinner: Start with a veggie (at least 2 different one’s) than add a grain or other starch (quinoa, rice, potato). Include beans! Again, go ahead and treat yourself with a little piece of dark chocolate.
One-hour later- At least 8-12 ounces of water
Snack (if needed): Blueberry, banana and rice milk smoothie (8oz).
POSSIBLE DETOX SYMPTOMS (usually only last a few days)
Dizziness (I did experience this for a few days and found that drinking more water helped)
Fatigue (I had the complete opposite happen. I had WAY more energy!)
Nausea (Did not experience this)
Headache (Again the opposite happened, the headaches I was experiencing before I started eating this way, disappeared.)
My husband and I are starting this again on Jan 2nd 2012.
If you take away one thing (after 30 days), I hope it’s that you realize (if you haven’t already) how important it is to consume a lot of vegetables in your daily diet.
Here’s to good health in the New Year! CHEERS!
Start Fresh 30 Day Plan
Posted: December 18, 2011 Filed under: Detox, Food Intolerances | Tags: Detox, Diet, Food intolerances, New Year detox, New Year diet, Rice milk, Smoothie, Vegetables, Weight loss 3 Comments »The New Year is approaching and I’ve had a lot of request to post the detox diet I did this past summer. I wouldn’t necessarily call this a “diet” since I’ve incorporated most of the plan into the way I eat on a daily basis.
By eliminating the “junk” I was able to figure out what food I was intolerant to and from there, I significantly improved my health. As an extra bonus, I lost weight without ever starving myself. In fact, I felt like I was constantly eating. I do not count calories or anything else for that matter and I don’t limit my portion sizes and you will see why in a minute.
I created this plan for myself after reading a million (okay, I may be exaggerating a little) books and taking the information that I felt was the best and combining it into one program. Most of you know; I like simple and quick approaches to almost everything I do in life.
*IMPORTANT INFO: As you know, I am not a doctor so I can only tell you what I did and what worked for me. If you decide to try my own plan and you have any medical conditions, I urge you to talk to your doctor first. I was taking blood pressure medicine before I started this and if I didn’t monitor my BP, I would have never known that I needed to go off the meds. My blood pressure dropped that much.
MY NOTES
1. I followed this plan (no cheating) for 30 days.
2. If you need to have a warm meal save it for dinner. Try to eat as much raw food as possible.
3. Awkward subject but needs to be addressed especially for those of you that work outside the home. You are going to have to go number 1 & 2 (as we called it growing up) more than usual so just be aware of where closest bathrooms are located. The more you go, the more you are flushing out and eliminating the toxins.
4. Finish eating 12 hours before you wake up in the morning. That gives your body long enough to detox throughout the night. Example: If you wake up at 7 every morning than quit eating at 7 the evening before.
5. After 30 days I gradually added healthy fats to my diet (example: olive oil and nuts) and I can tolerate fish, so I added that back a couple of days a week. Pay attention to the food you add back into your diet and see how it makes you feel. For those of you that are trying to figure out if you are intolerant to a certain food category (ex: dairy) add back one food a week, that way you will know which food is the trouble maker.
6. Physical Activity: Walk 30-45 minutes a day at least 3x’s a week. Be careful not to overexert yourself while you are eating this way.
7. You can’t keep eating and drinking the same things you have always been and think you are ever going to feel better or lose weight. You’re not. I seriously despised vegetables but until I made them the main staple in my diet, I couldn’t lose a pound and felt absolutely horrible for years. Even now, I can totally tell when I’m not eating enough raw food.
8. I always wait at least one hour after a meal before I start drinking water.
9. The month of January, I will try to post-easy recipes that you can make while you are eating this way.
10. First, I’ll tell you what food I eliminated and then I’ll tell you what I added to my diet.
ELIMINATE (threw it all out for 30 days)
Meat (including fish)
All dairy products (butter, milk, yogurt, cheese, etc.)
Margarine
Oils*
Salad dressings
Table salt
Fried foods
Soy
Cookies, cakes, pie, ice cream, candy
Chips and most crackers*
Nuts including nut butter and nut milks
Alcohol
Sweeteners
*Looking through my notes, I came across two exceptions that I made and it worked out well for me. I would eat a little hummus, which does have some oil in it. I would also eat a handful of Mary’s Gone Crackers, which are really mostly seeds.
FOOD I ATE
Quinoa, brown or wild Rice
Corn tortilla
Veggies (LOTS!)
Potatoes (Especially sweet potatoes)
Beans
Seeds (be aware of the sodium in them)
Fruit
Rice Milk
Decaffeinated, unsweetened tea
2 ounces of 70% or higher cocoa dark chocolate a day
UNLIMITED FOOD (ate as much as I wanted)
All types of lettuce
Spinach
Celery
Onions
Carrots
Garlic
Broccoli
Peas
Cauliflower
Cabbage
*Always eat fruit on an empty stomach
Pineapple
Oranges
Apples
Grapefruit
Brown and wild rice (I saved it for dinner)
Beans (black, kidney, ect)
Herbs and Spices (watch the sodium)
SALAD TOPPINGS
Salsa
Vinegar
Dijon Mustard
Lemon
Lime
QUICK EXAMPLE OF DAILY MENU
Upon waking: 8-12 ounces of hot water with lemon. It’s very important that you drink this to help detox your body. If you don’t have time in the morning, at least drink one bottle of water!
Breakfast: Green light smoothie (link below) Yes, you drink it all!
http://devitamin.com/2011/10/23/the-green-light/
One hour later: At least 8-12 ounces of water
Snack (if needed): Handful of seeds or maybe some cut up veggies
Lunch: HUGE salad with all the veggies you love! Eat as much salad and veggies as you can and don’t forget to treat yourself with a little piece of dark chocolate.
One hour later: At least 8-12 ounces of water
Snack: A handful of red peppers with humus.
Dinner: Start with a veggie (at least 2 different one’s) than add a grain or other starch (quinoa, rice, potato). Include beans! Again, go ahead and treat yourself with a little piece of dark chocolate.
One-hour later- At least 8-12 ounces of water
Snack (if needed): Blueberry, banana and rice milk smoothie (8oz).
POSSIBLE DETOX SYMPTOMS (usually only last a few days)
Dizziness (I did experience this for a few days and found that drinking more water helped)
Fatigue (I had the complete opposite happen. I had WAY more energy!)
Nausea (Did not experience this)
Headache (Again the opposite happened, the headaches I was experiencing before I started eating this way, disappeared.)
My husband and I are starting this again on Jan 2nd 2012. I’ll post this twice before that day so those of you that want to follow along with us, can start preparing. If you take away one thing (after 30 days), I hope it’s that you realize (if you haven’t already) how important it is to consume a lot of vegetables in your diet.
Here’s to good health in the New Year! CHEERS!
