Perfect as a breakfast, lunch, or dessert. Macronutrients for full recipe: Protein: 14g | Fat: 4.5g | Carbs: 179g | Fiber: 15g | Calories: 428 INGREDIENTS: 3-4 fresh mangos, cut in half & flesh scooped out with a spoon 2 ripe bananas DIRECTIONS: Blend ingredients in a high speed blender until smooth. Top with fresh blueberries , strawberries, coconut flakes, or any topping you desire.
Macronutrients for full recipe: Protein: 5.2g | Fat: 2g | Carbs: 106g | Fiber: 6g | Calories: 450 INGREDIENTS: 4 frozen ripe bananas, that have been cut into chunks before freezing Dash vanilla extract Dash pure maple syrup A little water Strawberries or any other fruit DIRECTIONS: Place bananas in a high-speed blender or food processor using the metal "S" blade. Add just a little water to the bottom (an inch at most) and vanilla. If using a Vitamix, blend using the tamper to help the mixture get smoothe. If using a food processor, the mixture will need to run for 2-4 minutes, stopping periodically to scrape down the sides with a spatula. Add in fruit and pulse until the desired consistency. Serve immediately and enjoy!
Even though this is technically a dessert, it can also serve as a healthy meal that can be eaten without portion restriction. Macronutrients for full recipe: Protein: 15g | Fat: 6g | Carbs: 107g | Fiber: 10g | Calories: 456 INGREDIENTS: 2 medium sized apples, thinly sliced (tastes best with one tart and one sweet variety) 1 TB fresh lemon juice ¼ tsp cinnamon 1 tsp organic vanilla extract CRUMBLE TOPPING INGREDIENTS: ¼ cup rolled oats ¼ tsp cinnamon 1 tsp organic vanilla extract 1 TB pure maple syrup DIRECTIONS: Preheat oven to 400℉. In a large bowl add apple, cinnamon, lemon and mix well. Layer the sliced apples into a pie dish. In a separate bowl combine the Crumble Topping ingredients. Mix well and sprinkle evenly over the apples. Place in the oven and bake for 20 minutes. Delicious served with “Lisa’s Favorite Ice Cream” on the side.
Recipe makes 2 servings. Macros Per Serving: Protein: 12g | Fat: 1g | Carbs: 100g | Fiber: 13g | Calories: 435 ** For an extra 15g protein, dip fries in ¼ portion Edamame Hummus recipe. INGREDIENTS: 4-5 large potatoes Himalayan pink salt (optional) DIRECTIONS: Steam potatoes until soft, about 10-15 minutes. Allow to cool, then cut into wedges. Place in an air-fryer for 15 minutes OR bake in the oven at 200° for 20-30 minutes, until crispy. Sprinkle salt on them while still warm, and enjoy.
Recipe makes 2 servings. Macros Per Serving: Protein: 23g | Fat: 5g | Carbs: 90g | Fiber: 10g | Calories: 425 ** For an extra 12g protein, add 2 chopped hard-boiled eggs to this recipe. INGREDIENTS: 7 small potatoes 1 carrot, peeled & grated 1 stalk celery, thinly-sliced 2 scallions, thinly-sliced DIJON DRESSING INGREDIENTS: 1 heaping TB Dijon mustard 1 heaping TB tahini Juice of 1 lemon 1 TB apple cider vinegar 1 medjool date OR 1 TB honey 1/4 cup water Himalayan salt, to taste Dash onion powder DIRECTIONS: Steam potatoes (you can peel or leave skin on) for 25 minutes. Set aside to cool. Place all dressing ingredients in a blender and blend until smooth. Add carrots, celery, and scallions to cooled potatoes. Add dressing to the potato mixture and gently stir until well-combined.
This can be used as a sauce for pasta or as a vegetable dip, or topping for a baked potato. Full Recipe Macros: Protein: 31g | Fat: 13g | Carbs: 66g | Fiber: 45g | Calories: 468 INGREDIENTS: 1/2 cup chickpeas, drained & rinsed 2-4 cups fresh basil 1/2 handful fresh chives 1 small zucchini 1 medjool date, pitted 1 heaping TB tahini Juice of 1 lemon 1/4 cup water Himalayan salt, to taste 2 TB nutritional yeast 1 clove garlic DIRECTIONS: Add all pesto ingredients to a food processor using the metal "S" blade and pulse until creamy (but not completely smooth).
This is a meal-prep staple and can be eaten anytime without having to restrict portions. Full Recipe Macros: Protein: 58g | Fat: 23g | Carbs: 156g | Fiber: 45g | Calories: 880 INGREDIENTS: 2 cans chickpeas (reserve 1 can bean liquid) Juice of 1 large lemon 2 TB raw tahini 1 tsp garlic powder 1 tsp onion powder Dash cumin 1 TB Nutritional yeast (optional) Himalayan salt, to taste (more than you would think) DIRECTIONS: Blend all ingredients in a high-speed blender, or food processor using the metal "S" blade, until smooth. Enjoy with cut-up raw vegetables, on top of a salad, or as a delicious topper to white baked potatoes at lunch or dinnertime.
Fresh-Herb Dressing INGREDIENTS: 1 small zucchini 1 handful of celery 1/3 bunch of chives or dill (or mix both) Juice of 1 lemon 1 Medjool date pitted or 1 TB of honey 2 TB raw pumpkin seeds Dash Himalayan salt Cracked black pepper DIRECTIONS: Put all ingredients in a highspeed blender and blend until smooth. Balsamic Vinaigrette *This recipe can double as an Italian dressing recipe if you add dried oregano. INGREDIENTS: 1/4 cup balsamic vinegar 3 TB Dijon Mustard 1 TB honey Himalayan salt to taste Cracked black pepper to taste 1 TB dried parsley 1 TB water DIRECTIONS: Whisk all ingredients in a bowl until emulsified. Oil-Free Citrus Dressing INGREDIENTS: ¼ cup freshly-squeezed orange juice 1 TB fresh lemon juice 2 TB apple cider vinegar 2 TB pure maple syrup 2 TB water 2 TB Dijon mustard ½ tsp onion powder Himalayan salt, to taste DIRECTIONS: Using a whisk or blender, blend all ingredients together until smooth. Store in a refrigerated sealed glass jar for up to 1 week.
Customize your snacks and meals to reach your goals with these clean protein sources. Plant Protein Sources Non-GMO Edamame (1 cup) - 18g Lentils (1 cup) - 18g Black Beans (1 cup) - 15g Chickpeas (1 cup) - 14g Steel cut oats, dry (½ cup) - 10g Quinoa, cooked (1 cup) - 8g Green peas, cooked (1 cup) - 8g Natural peanut butter (1 TB) - 8g Sugar snap peas, raw (1 cup) - 5.2g Brown rice, cooked (1 cup) - 5g Popcorn, air-popped w/2 TB nutritional yeast (3 cups) - 5g Corn, fresh or frozen (1 cup) - 4.3g Almond Butter (1 TB) - 3.5g Raisins (½ cup) - 2.4g Medjool dates (4 dates) - 2g Banana, ripe - 1.5g Animal Protein Sources Chicken, organic & grass-fed (6 oz) - 42g Turkey breast (8oz) - 42g Salmon, wild-caught (6oz) - 34g Ground beef, 93% lean, organic & grass-fed (4oz) - 25g Salmon Lox, wild-caught (4oz) - 24g Tuna, wild-caught in water (1 can) - 20g Chomps-brand grass-fed beef & turkey jerky - 10-12g each Organic parmesan cheese (1 oz) - 11g Hard-boiled eggs, organic & pasture-raised - 6g each Turkey roll-ups, organic & nitrate-free - 5g per roll-up
The holiday season is probably the most difficult time of year to live a healthier lifestyle. There are social gatherings and food temptations at every turn, making it very easy to fall off the wagon and ruin so many of your hard-earned results. Not to mention, it can be very stressful mentally trying to think of everything that goes into your mouth. Our take on the holidays? Make the best choices you can in the moment and leave room for your favorite traditional meals and treats. Here are some of our proven tips to help you navigate the holidays without stress: Eat Clean Whenever You Can Most holiday functions do not last an entire day & night including all three meals. When you’re not at a function and a meal is in your own hands, make it a good choice. Have fruit or a smoothie for a light breakfast and choose healthy snacks in the afternoon. Leave yourself room to indulge a little at your special event. Drink Your Greens Every Day No matter how hectic the day ahead may be, there’s always time to grab a green juice and drink it on your way. Keeping up your daily green habit will ensure for better digestion and less unhealthy cravings. Fill Your Plate with as Much “Good” as Possible When you’re sitting down to a multi-course, huge family dinner, fill the majority of your plate with the healthiest options available. Choose salad, simple vegetables, baked potato, turkey or chicken…and take less of the less-than-ideal options. Fill-up on the lighter foods first and save the richer options for last. You will likely eat less of them this way, but still get to enjoy them. Think Before You Eat While your food choices should definitely NOT consume your thoughts on a holiday, it is wise to try the simple practice of just thinking before you eat an unhealthy food. For example, is the cookie in your hand something you really love and look forward to all year? Or is it just another one of countless desserts being thrown at you over the course of many days that truly, you could care less about? Don’t ruin your results for foods that don’t even matter to you. Bring Something Delicious & Healthy to Share Bringing something with you that everyone can enjoy and that also aligns with your health goals. You can fill up on this and then have smaller portions of whatever else is available. If judgment from others is a concern for you, make sure to bring something delicious that they will also enjoy trying. This will shift any potential negative energy to genuine curiosity, which will create a more positive experience all around.
If you are in or entering this phase of life, you already know the unique challenges that come along with it—including weight loss. Our systems are designed to work wonders for you, but it may take a little more time to see the full results. Here are a few modifications you can make that will help it be even more effective: Only Eat Fat Once per Day While healthy fat is vital to restoring your hormonal balance, it is important to try to limit it to your last meal of the day if also trying to lose weight. Stick to healthy fats only like: Extra virgin olive oil Avocado Raw nuts & seeds (NOT roasted) Raw nut & seed butters Coconut Olives Save Smoothies for Later In the Day Most Raw Generation smoothies have nuts in them, which are considered a fat source. For you, nut milk-based smoothies should NOT be considered a snack, but a meal. They can be used as a late lunch meal replacement to be followed by a lighter dinner OR used as a dinner meal replacement when you don't have time to prepare something for yourself. Move Your Body It is essential that you regularly get some type of exercise. Even walking multiple times a week is great. Aim for 30-40 minutes of walking or light aerobic activity at least 4 days per week. This one addition will have a noticeable difference in your weight loss efforts. Stretching and core work is also key. All it takes is 10 or 15 minutes in the morning to strengthen your core and help your midsection get leaner. No heavy weights used here, just body-weight movements. Try to Minimize Stress We know, it’s easier said than done. But keep this fact in mind: High stress levels promote excess cortisol production in the body (hence: more belly fat). This is extra problematic for peri-menopausal and menopausal women. If you truly want to lose weight and keep it off, do whatever works for you to help manage your stress levels.
There are a couple of life circumstances that warrant some special adjustments to ensure adequate nutrition. The postpartum phase of a woman's life is one of them. It is not advised to do a juice cleanse during this time. When breastfeeding, it is important not to restrict calories or nutrients in any way, as both are responsible for the volume and integrity of your milk supply. While incorporating cold-pressed juices into your diet is a great source of highly absorbable nutrients (as well as something you can literally chug when you don't have the time) you will need to eat more calories than what is provided in a juice cleanse. This time after the birth of your baby is not about losing weight. It is about nourishing yourself properly so you can nourish your baby without depleting your body. It is not time to count calories. It is not time to do a special diet. It is a time to eat a lot- even if you are not breastfeeding. You just spent 10 months growing and delivering a baby. Even if you ate the cleanest diet during pregnancy, your body still needs you to eat a lot after your baby is born. You need protein and fat at every meal. This postpartum phase, whether you are breastfeeding or not, is about eating warm, dense, comforting foods. Soups, stews, chili, lentils, warm grains, with lots of meat and fish (assuming you don't have any food aversions left over from pregnancy). While fruits and vegetables are also important, and should be eaten as much as desired, it is not necessary, or in most cases beneficial, to eat an all raw diet. Foods to help with milk supply. Oatmeal and raw oats Dates Coconut & Coconut Water Lentils Garlic Fennel Chickpeas Almonds Pumpkin Seeds Brewer’s yeast - Try blending it into any Green Routine smoothie Depression, Anxiety, and Insomnia These are common during the postpartum period due to chemical and hormonal fluctuations, but can also be from vitamin, mineral, and neurotransmitter deficiencies as well as irregular blood sugar levels- hence the need for protein and fat at every meal. In addition to dark, leafy greens like spinach and kale, there are other foods that can help to alleviate these types of symptoms: Bananas Raspberries Blueberries Dates Avocado Mushrooms Sweet Potato Almonds Walnuts Salmon All meat Eggs Leafy Green Vegetables
Knowledge is key to success. The more you surround yourself with resources that align with this new lifestyle, the more likely you will be to succeed. Books We Love Green for Life by Victoria Boutenko Fast Food Nation by Eric Schlosser The China Study by T.Colin Campbell, PhD Rawsome! By Brigitte Mars Not Just a Pretty Face by Stacy Malkan Deadly Emotions by Don Colbert, M.D. Documentaries to Watch Forks Over Knives The Game Changers What The Health Fat, Sick, And Nearly Dead Podcasts to Try Just Ingredients - Karalynne Call Eat to Live - Dr. Joel Fuhrman Realfoodology - Courtney Swan, MS Ellen Fisher Podcast - Ellen Fisher Influencers to Follow Caroline Deisler - carolineschoice.com Plantiful Kiki - plantifulkiki.com Ellen Fisher - ellenfisher.com Lily Burns - livingwellmamablog.com Jonny Juicer - jonnyjuicer.com High Carb Hannah - highcarbhannah.com
The best way to set yourself up for success? Be prepared. If you are a busy person, it is ideal to set aside a few hours on the weekend to do some basic prep work that will carry you through the rest of the week. Having grab-and-go options on hand is key to not eating something unhealthy in a pinch, and also makes healthier meal creation a much easier undertaking. Use our tried and true Meal Prep Checklist to help you stay on the path to long-term success. Meal Prep Checklist: Stock-up on your favorite fruits, veggies, potatoes, and pantry staples so that you have a large variety available to you all week. Wash all your vegetables and take some time to peel, slice, or chop them for snacks, salads, and cooking. Store in air-tight glass containers in the fridge. Scrub the skin of all potatoes and set aside to dry so they’re ready for easy use. While doing the rest of your prep, take enough potatoes for the week (Plan on at least 2 per day) and bake them. Store in an airtight glass container in the fridge once cool. Take some of your prepared vegetables to season and dry roast on parchment paper in the oven. Once cool, store in an airtight glass container in the fridge. These can be added quickly to any meal or salad on a rushed night. Wash your fruit so that it’s ready to easily grab when you’re hungry. Keep stone fruits, bananas, melons, avocado, tomatoes, and citrus in baskets on the counter. When washing grapes and berries, allow them to dry in a strainer or on a dish cloth. Once dry, store in airtight containers in the fridge. Go through your recipes and choose 2 dressings and 1 veggie dip to make ahead of time. Make a large enough amount so that you have a good supply to get you through the week. Choose one simple soup from your recipes and make a large pot. You can use this all week as low-fat lunches or dinners. You can also store some in containers in the freezer for future easy meals. Choose one whole grain like brown rice or quinoa to make it in a second pot while your soup is cooking. Once cool, store in an airtight glass container and use all week to help create quick meals. If not eating 100% plant-based, choose an organic animal protein to make so that you have it to top a dinner salad or compliment a meal. Hard-boiled eggs or grilled chicken are two simple choices that keep well for a few days in a glass container in the fridge.
How to Eat Clean on Vacation & Travel With Your Juices Whether for work or for pleasure, traveling is often the culprit of sabotaging health goals. When traveling regularly for work, it is important to try and establish some new ways to keep up your healthy routines. When traveling for pleasure, of course you’ll want to enjoy some different foods while making special memories. And you should! But there are ways to minimize the “damage” and maximize your health benefits at the same time. Traveling for Work *Before traveling, always refer to the TSA Guidelines located at tsa.gov/travel How to Travel with Your Juices As with other liquids, your frozen juices can be transported in your checked luggage anytime. However, if you travel regularly for work using only a carry-on bag, this information will be key for your success. Liquids, if frozen solid at security check-in, are allowed to be transported in your carry-on bag. Here are some specific recommendations: Pack 4 completely frozen solid bottles in one gallon Ziploc bag, so that all 4 bottles are touching which keeps them frozen for longer. Double the bag to account for condensation. Take the bag(s) out during security check-in. They will need to be scanned, but will be allowed to be taken with you. Note: If the juices have started to thaw, you will be forced to throw them away. Make sure they are frozen solid when you leave your house. Call ahead to request a mini-fridge for your hotel room so that you have a place to store the juices once you arrive. Navigating Work Functions Work functions with clients and colleagues can be a tricky situation. Our best advice here is to just make the best choices you can in the moment, but here are a couple other helpful tips: If you are the one organizing the dinner or function, plan ahead and choose a place with some healthy menu options available. If you are attending only but have prior knowledge of the place you’ll be going, look at the menu online ahead of time so that you are able to easily make a meal choice without being flustered in the moment. When you know you’ll be eating out multiple times during a work trip, try to eat clean during your other meals and snacks. Drink your juices, snack on fruits in your hotel room, etc. Traveling for Pleasure When going on vacation, you will of course want to enjoy special meals and drinks while you are there. What you don’t want to do is ruin all of the progress you have made towards your health goals. To minimize damage while still being able to enjoy yourself, here are a few simple tips: Travel with Your Juices Bring some frozen green juices along on your trip. Air travel is tough on your body. It can interfere with your digestion, cause water retention, and pressure headaches. Flooding your body with green juices while away will drastically reduce the negative physical effects of flying. Make Your First Stop a Supermarket After you arrive at your destination, the first place to stop is a local supermarket. Stock yourself up with lots of fresh fruits, snacking veggies, hummus, nut butter, etc. Fruits can be kept at room temperature in a hotel room, while veggies and dips can be stored in a mini-fridge. Having some healthy options on-hand will help you stay more on track during your trip. Scope Out the Area Ahead of Time Do a simple online search and discover the restaurants, cafes, and shops local to where you are staying. You can often find a juice shop, salad place, and restaurants with cleaner menu options. This way, you can at least choose healthier things some of the time to help counteract all the unhealthy (yet delicious) foods that you will be enjoying. Juice shop Smoothie shop Salad shop Natural foods market Vegan restaurant Steakhouse
Making small swaps in the kitchen will lead to big changes in your health and weight loss over time. Here are some of our favorites: Dairy Swaps Milk → Clean plant milk like Malk, Elhurst, & Three Trees OR organic whole milk Butter → Extra virgin olive oil OR organic, grass-fed butter Yogurt → Harmless Harvest unsweetened, plain coconut yogurt Cheese → Treeline cheese (cashew-based and clean) OR Organic Valley Raw Milk Cheeses Coffee Creamer → Unsweetened, vanilla plant milk OR organic half & half Condiment Swaps Vegetable oil → Cold-pressed, extra virgin olive oil (choose one that is dark in color and comes in a glass bottle) Salt → Himalayan pink salt Ketchup → Primal Kitchen Unsweetened Ketchup Mayonnaise → Primal Kitchen Mayo Salad Dressing → Bragg’s vinaigrette dressings or Primal Kitchen dressings Peanut Butter → Maranatha Organic Peanut Butter or Trader Joe’s brand organic nut butters BBQ Sauce → Primal Kitchen Classic BBQ Sauce, organic & unsweetened Carb Swaps Our systems promote having an abundance of carbohydrates from fresh fruits, vegetables, & whole grains. These product swaps are for those times when you may need to grab something more processed, but want to make it a healthier choice. Bread → Ezekial breads (You’ll want to toast it) & Rudi’s Organic Bakery breads Cereal → old fashioned rolled oats eaten raw with a clean milk option - add fresh fruit or raisins Pasta → Bionature Organic Pasta OR Trader Joe’s Organic Red Lentil Pasta Crackers → Wasa crackers & crispbreads Animal Protein Swaps While the Certified Organic label is better than conventional meat, it does not certify that the animal was raised optimally. Each animal has different optimal conditions- for instance chickens should be able to wander in fields, woods, and farms instead of being confined to cages or small patches of dirt. The Certified Humanely Raised sticker is the highest quality that is sold in most grocery stores. Better yet, finding local farms that sell animal foods is best. Many small farms sell through websites like Farmmatch.com and offer local delivery. Eggs → Organic, pasture-raised eggs Chicken → Organic, free-range or pastured chicken Turkey → Organic, free-range turkey Red Meat → Organic, grass-fed and grass-finished beef Fish → Wild-caught fish, as opposed to farm-raised Snack Swaps Chips → Trader Joe’s Organic White Corn or Blue Corn Tortilla Chips (These have some oil in them so not ideal, but not a bad choice for once in a while) Popcorn → Air-popped popcorn (best option) OR Lesser Evil popcorn snacks Candy → Medjool dates (Seriously! These are amazing at satisfying a sweet tooth) Cookies → HU grain-free cookies Soda → Olipop Club Soda/ Flavored Seltzer → Spindrift
Do’s & Don’ts A healthier lifestyle is all about taking small steps to get you to a place where you feel great every day. In addition to drinking your juices, smoothies and boosts each day, try to incorporate some of these healthier habits into your life. Do… Eat as many fresh fruits and vegetables as possible each day. Have something raw at every meal. Keep it simple. Read EVERY LABEL on the foods you purchase and eat. Purchase organic eggs and meat, if not following a plant-based diet. Use only cold-pressed extra virgin olive oil for dressings. Try to cook with little to no oils: Bake or roast on unbleached parchment paper so there’s no need to coat food with oil. Steam vegetables. Try an air-fryer. Use a little water or chicken broth to saute. Use only sea salt or Himalayan pink salt for all cooking and baking needs. Drink as much pure, filtered water as possible. All day, every day. Allow your body to produce Vitamin D by exposing your skin to natural sunlight for 15-30 minutes a day, whenever possible. Exercise regularly for cardiovascular health and physical stamina. Even regular brisk walks can do wonders for your heart and lymphatic system. Don’t… Eat refined or processed foods of any kind . Consume products with refined sugar or high-fructose corn syrup. They have many hidden names on labels. Steer clear of maltodextrin, dextrose, corn syrup solids, and basically anything ending in “-ose”. Eat anything with artificial sweeteners. This means staying away from nearly all “fat free” and “sugar free” foods. Ingredients to avoid: Aspartame, Sucralose, Saccharin, Xylitol, Acesulfame K, Neotame. Consume anything with hydrogenated oils or refined seed oils. Nearly everything that comes in a box or bag contains these detrimental fats. When reading a label avoid these oils: Hydrogenated, partially-hydrogenated, palm, soybean, cottonseed, canola, sunflower, rapeseed, corn, safflower. Eat anything containing artificial colors, dyes, flavorings, or preservatives. Helpful Hint: “Natural flavor” is not natural. Overdo it with daily caffeine intake. Limit to 1 small cup per day or eliminate it altogether for best health results. Most Important: Don’t make healthy eating stressful. Just make the best choices you can in the moment and keep moving forward with clarity and renewed resolve.
What are Amino Acids? Amino Acids are the building blocks of protein. There are 22 naturally occurring amino acids. 12 of these amino acids are considered to be nonessential, because they are naturally synthesized by the body. 8 are considered to be essential, meaning that our body cannot make them on its own, so we need to get them in with our diet. The last 2 are semi-essential, meaning that they are essential for children and during times of increased nutritional-demand, such as when women are pregnant and nursing. Where do we find them? While all animal protein sources contain significant amounts of amino acids, you don’t need to consume them in large amounts (or at all) to get more than adequate amounts of protein in your diet. In fact, just as vital enzymes and nutrients are lost when we cook our food, the same follows suit with amino acids. So, the best way to healthfully and effectively get in your necessary amino acids is by including as many fresh, raw fruits, vegetables, nuts, and seeds as possible in your diet. As you can see from the list below, variety is key. If you make sure to rotate the fruits and vegetables you choose each week, you will never have to worry about being protein deficient. The Essential Amino Acids Isoleucine Helps regulate blood sugar, increases energy production, & is needed for the production of hemoglobin. ______ Apricots Apples Beans (all) Dates Figs Lentils Nuts (almonds & cashews) Peaches Pears Seeds (all) Strawberries Tomatoes Most Vegetables Leucine Necessary for proper growth, stimulates protein synthesis in muscles, & aids in wound healing. ______ Apples Apricots Dates Figs Nuts (all) Peaches Pears Seeds (all) Strawberries Tomatoes Vegetables (most) Whole grains (all) Lysine Supports absorption of calcium, aids in the production of antibodies, enzymes, hormones, & collagen. ______ Aloe Vera Apples Apricots Avocado Bananas Beans (all) Cantaloupe Dates Figs Grapefruit Nuts (all) Oranges Papaya Peaches Pears Persimmon Pineapple Seeds (all) Strawberries Tomatoes Vegetables (all) Whole grains (especially quinoa) Methionine Antioxidant that aids in digestion, minimizes fat buildup in the liver, & can help protect against radiation. ______ Apples Apricots Avocado Bananas Brown Rice Cantaloupe Chives Corn Dates Figs Garlic Lentils Nuts (especially Brazil nuts) Onions Oranges Papaya Peaches Pears Pineapple Sesame Seeds Strawberries Sunflower Seeds Tomatoes Vegetables (all) Whole grains (all) Phenylalanine Helps with the formation of neurotransmitters, can help relieve pain & alleviate depression. ______ Apples Apricots Avocado Bananas Beans (especially chickpea & lentil) Figs Nuts (especially almonds) Parsley Peaches Pears Pineapple Seeds (all) Strawberries Tomatoes Vegetables (most) Whole Grains (all) Threonine Supports healthy tooth enamel & collagen, minimizes fat in the liver, & stimulates the immune system. ______ Apples Apricots Beans (all) Dates Figs Nuts (all) Peaches Pears Persimmon Seeds (all) Strawberries Tomatoes Vegetables (most) Whole Grains (all) Tryptophan Encourages healthy sleep & elevates mood. ______ Alfalfa Avocado Bananas Beans (all) Chives Dates Figs Grapefruit Nuts (especially cashews) Oranges Papaya Peaches Pears Pineapple Seeds (all) Strawberries Sweet Potato Tomatoes Vegetables (all) Whole grains (all) Valine Helps curb cravings and addictions, helps build muscle, & aids in tissue repair. ______ Apples Apricots Beans Dates Figs Mushrooms Nuts (all) Peaches Pears Persimmon Seeds (all) Strawberries Tomatoes Vegetables (most) Whole grains (all) Semi-essential: Arginine Supports the immune system, helps improve liver function, & is necessary for building muscle. ______ Apples Apricots Beans (all) Berries (all) Coconut Eggplant Nuts (all) Pineapple Seeds (all) Strawberries Tomatoes Vegetables (most) Whole grains (all) Histadine Needed to produce red & white blood cells and for nutrient transport. ______ Apples Beans (all) Nuts (all) Papaya Pineapple Seeds (all) Vegetables (most)
How to Make Healthy Choices When Eating Out One of the most challenging aspects of jumpstarting a healthier lifestyle is learning how to make healthy choices when eating at restaurants. I've put together this simple guide to give you suggestions of menu choices at common types of restaurants. Italian Restaurants House Salad - Order with EVOO & lemon for dressing or house vinaigrette. Ask for no cheese or croutons. You can add a piece of grilled chicken if you are incorporating animal protein. Soup - Lentil Soup and Escarole & Bean are two healthy choices usually available. Pasta - Order with a light tomato sauce. Believe it or not, you will do better keeping weight loss goals by ordering this than many other options. No grated cheese. Eat 1/3 to 1/2 the portion and supplement the rest with a larger salad. Lighter Chicken Dishes - Plain-grilled w/lemon, Piccata, Cacciatore, Balsamico. If ordering these, I would eat only 1/3 to 1/2 the portion and supplement the rest with a large salad. Lighter Fish Dishes - Choose options like flounder, salmon, sole, etc. Limit shellfish. Never anything breaded, go with baked or broiled fish dishes. Japanese Restaurants Green Salad or Avocado Salad - Order the dressing on the side and just use a small amount. Seaweed Salad Miso or Clear Soup Edamame “Clean” Rolls - (ie - no tempura, sauces, or mayo) Some good examples are: avocado rolls, avocado cucumber, avocado lemon, avocado mango, vegetable, tuna, salmon, tuna avocado, salmon avocado, yellowtail, etc. Sashimi - Any type Traditional Sushi - Any type Steamed vegetables with white or brown rice - add a side of avocado Steakhouses They will have salad options but you will likely have to special order. Ex: Caesar salad with olive oil & vinegar instead of dressing, no croutons or cheese. Add veggies, chicken, or egg. Baked Potatoes - Order more than 1! - Season with salt and lemon. Baked Sweet Potatoes - Order more than 1! - No butter. Steamed Veggies Grilled Chicken - Add a baked potato and veggies to make it a meal, or a salad. Grass-Fed Steak - If you are at a place with good quality beef, enjoy it. Pair it with vegetables, salad, and/or baked potato. Ask them to cook it dry (without oil or butter) and just to dry season. It is still delicious! Beef Carpaccio or Steak Tartare - If I’m at a nice steak restaurant, I will enjoy either of these with a salad and baked potato. Mexican Restaurants Guacamole - Ask for raw vegetables for dipping instead of chips. Large Salad - You can top it with guacamole, salsa, or plain avocado. Squeeze fresh lime juice on top. You can also add black beans or corn on top. Ceviche - Some Mexican and Spanish restaurants will offer different types of ceviche. If you are including animal protein, you can order this alongside a salad. Greek Restaurants Greek Salad - Order with no feta cheese & dressing on the side so you can use less. Add grilled chicken, salmon, or hummus. Hummus with Raw Vegetables - This will traditionally be served with pita. Ask to substitute raw veggies. Baba Ganoush with Raw Vegetables - Same as above. Stuffed Grape Leaves - Also called Dolmades. I often choose an order of these with a salad as my meal. Lentil Soup, Bean Soup, Lemon Soup - Most Greek soups are clean choices. Chicken Slouvaki - Order without pita. Get grilled vegetables instead. Chicken & Grilled Veggie Kabobs - Combine with a salad. Salmon - Or other clean fish entrees. Diners One of the easiest places to eat because there are SO many options and they are typically very easy-going when it comes to altering dishes to fit your needs. Breakfast Ideas - Fresh fruit cup, half cantaloupe (I usually order 2!), cut-up strawberries and bananas, large bowl of oatmeal - no milk, sweeten with honey, hard-boiled egg, herbal teas with honey. Salads - Create your own from any ingredients you see available on the menu. Baked Potatoes - Salad & a baked potato are my diner staples. Soups, Chicken, & Fish Dishes - Same as above restaurants, as they will have many similar options. Chinese Restaurants One of the toughest places to eat or order from, as there are very few truly healthy options available. Steamed Vegetables with Rice - Order white rice over any type of fried rice. They look brown, but they are NOT brown rice. Soup - Hot & Sour and Egg Drop are the best options usually available. Steamed Dumplings - Not the best option, but not the worst either. Chicken & Broccoli - Ask to have it steamed instead of in any type of oily or heavy sauce. “Fast Food” Options By now you know that typical fast food is something to mostly stay away from. Nearly every dish is laden with chemical versions of real food and very high in unhealthy calories. Wendy’s Baked Potato - This one option has been a lifesaver for me many times. Plain or sprinkled with a little salt, it hits the spot if you need something fast on the run. Supermarkets - Think of these as your new “fast food" stop. You can run into nearly any supermarket and grab cut-up fresh fruits and veggies. Grab a plastic fork from the deli counter and you have a quick meal or snack for the car. Many also have fresh salad bars that you can also enjoy when you’re running around. Bars & Pubs You can definitely still enjoy social drinking while living a healthier lifestyle. Stay away from beers, hard seltzers that are sweetened, and sugary drink mixes. Rather, choose the types of alcohol that will serve you better in your weight loss journey. Red or White Wine - You can also order sangria if it is not made with sugar. Champagne or Prosecco Clean Alcohol - You can drink simple drinks using unflavored clear alcohol like vodka and tequila etc. What you don’t want to do is make them into mixers with anything sugary. Mix with seltzer and lime, straight fruit juice (if it is fresh squeeze or cold-pressed), olives/olive juice, water, or ice.
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