Tuesday, January 16, 2018

Lentil and Veggie Omelet




  • Prep: 10 mins
  • Cook: 10 mins
  • Yields: 1 serving

Ingredients

3/4 cup Sliced zucchini
1 cup Loosely packed cup of shredded kale
1/2 cup Halved cherry tomatoes
1 tbsp Minced parsley
1 Egg
3 Egg Whites
3 tbsp Almond milk or other milk of choice
1/2 tsp Dried oregano
1/4 tsp Smoked paprika
1/2 cup Cooked lentils 

Directions

Mist a frying pan with olive oil and sautee the zucchini, kale and tomatoes on high for 2 minutes or until the kale is bright green.
Meanwhile, whisk together the egg, egg whites, milk, oregano and paprika in a bowl. Pour the egg mixture into the frying pan on top of the veggies. Swirl it around, then reduce heat to medium and let the egg begin to set.
As this happens, scatter the lentils into the pan. Let the omelette cook for 4-5 minutes, lifting the edge occasionally with a flipper and tilting the pan slightly so that any uncooked egg can run underneath. Once set, flip the omelette in half and transfer to a plate. Serve with a green salad on the side if desired.

 

Sunday, January 14, 2018

Fat Burning Egg Muffin Cups

 

Ingredients

4 Whole eggs
4 Egg Whites
1 tbsp Olive oil
1 cup Red pepper measured after chopping
1 cup Green pepper measured after chopping
1 cup Yellow onion measured after chopping
2 cups Baby spinach - roughly chopped
1 cup Mushrooms measured before chopping
2 Cloves garlic minced
1 Salt to taste
1 Hot sauce (optional for drizzling on top)

Directions

"Preheat oven to 350 degrees F. Grease a standard non stick 12-slot muffin pan with cooking spray and set aside. Heat a large non stick skillet over medium heat. Once hot, add in oil, red pepper, green pepper, and onion.
Saute 5-7 minutes, or until peppers are tender. Add in spinach and mushrooms and cook for an additional 2 minutes. In the last 30 seconds, add in minced garlic. Season with salt and remove from heat.
Crack eggs/egg whites into a large 4 cup measuring cup and whisk together. Stir in cooked veggies. Pour the egg/veggie mixture evenly into the prepared muffin pan. Bake for 15-20 minutes, or until the tops are firm to the touch and eggs are cooked.
Cool slightly and serve immediately! Leftovers can be stored in an airtight container in the fridge for about 4 days. These may also be frozen. To reheat, pop them in the microwave until warm."

Wednesday, January 10, 2018

Chicken Thighs and Couscous


 

 Using boneless, skinless chicken thighs instead of breasts is a smart way to make sure the meat stays moist and flavorful. And we love the way grape tomatoes soften under the heat of the broiler, adding more juicy goodness to the chicken. Lots of lemon, plus dill and oregano, give the dish a Greek fee

Ingredients


  •  


Directions

Position an oven rack about 4 inches away from the broiler heat source, and preheat. Bring 1 1/2 cups water, the butter and 1/2 teaspoon salt to a simmer in a covered medium saucepan over medium-high heat. Remove from the heat, quickly stir in the couscous and let stand, covered, for 5 minutes. Fluff the couscous with a fork, stir in the dill, cover and set aside.
Meanwhile, toss the chicken, tomatoes, lemon zest and juice, olive oil, 1 teaspoon salt, oregano and 1/2 teaspoon pepper together on a rimmed baking sheet. Unfold the chicken thighs so they're covered with the marinade, and lay them as flat as possible. Broil until the chicken is cooked through and browned, 10 to 12 minutes, rotating the pan and flipping the tomatoes and chicken halfway through.
Transfer two chicken thighs and a few tomatoes to each plate. Stir the pan juices into the dilled couscous. Place 1 1/4 cups of couscous on each plate, and top with a scoop of chopped cucumbers, a dollop of yogurt and a lemon wedge.
2 week diet plan

Wednesday, January 3, 2018

How to put your body into Fat- Burning Mode








  Now that the holidays are over, well this is the perfect time to give your liver a rest. I do a 14 day cleanse every year after the holidays myself.

last weeks episode  we talked about the need for you to  heal your body in order for you to lose weight. And it really does start with your liver,

Most of the advice out there about weight loss I feel is dead wrong. And I’m speaking from both personal and professional experience. You see health and weight loss has changed drastically over the years  and so has  our entire approach to health. Much of the popular weight loss advice out there today is the same exact old advice they used to give  years ago. Unfortunately, our results back then were disappointing to say the least.
So, as we continued studying, researching, and discovering answers, the entire approach has changed.
 In this Episode today, I’m going to reveal the systematic approach  I use to help clients achieve  life-changing results. If you suffer from being over weight and can't get rid of the fat espically around your waist area,  you most likely have a hormonal imbalance, in other words, a damaged metabolism, You will definitely, want to start  with a  liver cleansing protocol because it will help you start seeing the results you want and deserve.  By fixing the many underlying issues that are preventing you from losing weight Hidden beneath the surface that most medical professional don't bother with. They would just prefer to give out medications because most people prefer a quick fix that doesn't really get to the root of the problem, but just covers it up and then later starts causing other health problems  and side effects.
Unblock Your Liver Start by getting your liver healthy.  Now you might be thinking what does my liver have to do with me losing weight. 
Well, you might be surprised to learn that your liver is so important and has everything  to your weight,  and is so important to your homrene glands. such as your adrenial and thyroid glands

While your adreinals and thyroid gland produces the hormone, your liver orchestrates how your body uses it.
When you become inbalanced , one of the first things to happen is your liver becomes blocked and dysfunctional.This leads to a domino like effect along your   Hormone Pathway causing your entire pathway to become blocked at multiple levels. And leaving your body to struggle as it never gets the the right amont of hormones it needs.
And because the effects are so far reaching,  the liver is generally the first thing I address with a client.
When it comes to unblocking your Liver, there are a number of things we have to fix…

  • Re-activate the conversion of your  hormones into the active form your body needs.
  • Re-activate your primary detoxification pathway so you can detoxify your many suppressive hormones and toxins.

Here’s something that few people realize.
A healthy liver stores lots of sugar in the form of glycogen. This glycogen is used as a fuel source for your body between meals or when your blood sugar drops.
However, when you become hormone inbalanced, you lose the ability to produce glycogen and therefore you quickly develop blood sugar issue
And when you can’t balance your blood sugar the healthy way
Your body does so in a very unhealthy way, by overproducing stress hormones in order to keep you alive.
You see, when you can’t regulate your own blood sugar, these stress hormones take over by breaking down your healthy muscle tissue to convert into sugar to keep your brain functioning.
At the same time they suppress your thyroid function, by blocking your liver from converting thyroid hormone into the active T3 form.  I won't bored you with the science cause I know you just want results but it does help to understans some of the science. The bottom line here is it all has to do with your healing your liver.



How do I fix a stressed liver?

So here is the  great news that you can reduce and eliminate these unpleasant symptoms. By reducing your exposure to processed foods and chemicals, along with liver-supportive herbs and foods that support you body’s detox pathways, you can lower the total toxic load.  Making you feel better and preparing your body to burn fat. You really can experience a more vibrant healthy life.

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Magic green smoothie Recipe



Buy organic bags of spinach, kale, and arugula and kept in the freezer. Use the frozen greens to add to smoothies, no ice needed.

Magic green smoothie for every day 
2 handfuls of spinach
a small amount of kale
1 handful of arugula
1/2 to a cup of berries or stevia berry  
1 or so cups of unsweetened almond milk or any unsweetened liquids 

TEA To drink every day
Herbal Dandelion tea

Foods to advoid FOR THE NEXT 14 Days

Only one cup of coffee a day
No sugar
No fruit except small amounts of berries
No pasta, chips, bread or crackers  with the exemption of sprout bread
No canned, packaged  or processed foods
No grains
No milk, package juices, soda, jams or jellys
No alcohol beverages 
TRY TO Eat  only organic foods and small amounts of  grass-finished meats and butter (real butter only from grass-feed cows)
Try to Drink only filter water.

Things you CAN EAT and include In your diet

All vegtables except white potatoes
Rice white or brown,quinoa,buckwheat or product made from rice
All fish
Small amounts of grass-fed meat
Eggs  Choose eggs high in omega-3s.
Plain  unsweetened yogart 
Avocatoes
Sprout bread
Olive oil & vinegar (salad dressing)
Small amounts of berries

 

Shop Amazon store  for more Healthy powders for your smoothies

Monday, January 1, 2018

Hamburger Stroganoff with Zucchini Noodles

 

 

Recipe for  The Keto diet


This garlic, onion, cream, and butter sauce is light and tasty!   The beef and mushrooms give it a stroganoff taste.  It also uses “noodles” made from zucchini.

 

INGREDIENTS:

Hamburger - 3 oz.
Cheese - 2 oz.
Butter - 1 tablespoon
Cream - 2 tablespoons
Garlic - 2 cloves, minced
Onion - 2 tablespoons - chopped
Zucchini - 1 medium - zoodles

 Cook hamburger meat until done.  About 10-15 mins.  Lay out on paper towel to soak up some fat

Cook onion, garlic, ½ tablespoon of butter on medium-low for 10 mins.  Make sure you keep the heat low to prevent burning.

 Add mushrooms and hamburger, cook for 10 more minutes.

Add cream, cook on low for 5 minutes.

 Meanwhile, add garlic and butter to a pan on low heat

 Add zoodles to garlic/butter, cook until zoodles are desired consistency. 

 
Garish with some parmesan cheese for extra flavor.


Tip
You don’t need a super fancy spiralizer to make zucchini noodles.   The one used for this recipe was a small handheld spiralizer for $6.99 from the local grocery market.