28 Day Diet Challenge - Day 9

(Sponsored by Whole Foods Market)

The focus this week is to help you understand why certain foods are not as beneficial for your health and why you should limit your consumption of these foods. But remember, the focus of this program is the foods you MUST eat and not what you should avoid. If you eat what your body needs, your food cravings will automatically take care of themselves.

This is not advocating a 100% vegan or vegetarian diet, but asking that you moderate your intake of animal products and treat them more like a condiment or side dish, rather than as the main part of a meal.

Animal products are low or completely lacking in the nutrients that protect us against cancer and heart disease – fiber, antioxidants, phytochemicals, folate, Vitamin E and plant proteins.

In fact, animal products are:

• Rich in substances that scientific studies have shown to be associated with incidence of cancer and heart disease: saturated fat, cholesterol and arachidonic acid, an inflammatory acid found only in animal products.
• In addition, animal products are very acidic for the body and cause calcium to be released from the bones to help neutralize the acid in the blood. This in turn leads to calcium loss and weak, brittle bones.

Your Action Plan: You should limit your intake of animal products to no more than once a day, working your way to the final goal/level as per your Nutrition Prescription:

• Full fat versions of animal products, such as cheese and butter, are very high in saturated fat and should be avoided.
• Instead, choose low-fat or fat-free versions instead – non-fat dairy, pasture-raised meat and poultry, fish and egg whites.
• Avoid processed meats, barbequed meats, luncheon meats, bacon and hot dogs which have very high levels of cancer-promoting carcinogens.

Breakfast

• Whole-grain bagel with trans-fat free spread
• Orange juice

Lunch

• Raw vegetables (carrots, celery, cucumber)
• Orange Cashew Dressing/Dip
• Creamy Vegetable Bean Soup (Leftover from Day Eight dinner.)
• Fruit and Berry Compote

Orange Cashew Dressing/Dip

 Serves: 3 — Prep Time: 2 minutes 

Ingredients

2 oranges, peeled and quartered
1/3 cup raw cashews
1 tablespoon red wine vinegar
1/2 teaspoon lemon juice
1 tablespoons orange juice (if needed)

Directions

• Blend all ingredients in a high powered blender until smooth and creamy.
• Add the 1 tablespoon of orange juice to thin, if necessary.

Creamy Vegetable Bean Soup

Hopefully, you saved the leftover from Day 8 dinner for lunch today!

If not:

Ingredients

4 cups prepared tomato soup, natural or organic, no or low sodium
2 cups frozen broccoli florets
2 cups frozen chopped organic spinach
2 cups carrot juice
1 cup frozen chopped onions
4 cans cannellini beans or other white beans, no salt
3 fresh tomatoes, chopped
1 bunch fresh basil, chopped
4 tablespoons Mrs. Dash or other no-salt seasoning
1 teaspoon garlic powder
Italian seasoning, to taste
1/2 cup raw cashew nuts
1/4 cup pine nuts

Directions

• In soup pot, combine all ingredients, except cashews and pine nuts.
• Cover and simmer for 30-40 minutes.
• In high powered blender, blend 1/4 of soup mixture with cashew nuts.
• Add back to soup pot.

Fruit and Berry Compote

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

2 cups cubed fresh pineapple
1 cup halved organic strawberries
1 cup frozen cherries (pitted), thawed
1 cup dried fruit of choice, chopped (optional)
1/4 cup orange juice
2 oranges, peeled and cut into bite sized pieces
1 pear, peeled and cubed
1 tablespoon unsweetened shredded coconut (optional)

Directions

• Combine all ingredients except coconut.
• Chill for two hours or refrigerate overnight.

If desired, sprinkle with coconut for garnish.

Dinner

• Greens and vegetable with Italian Dressing
• Southwest Vegetable Chili
• Grapes

Baby Greens with Italian Dressing

 Serves: 2 — Prep Time: 15 minutes 

Ingredients - Italian Dressing

Liquid Ingredients

1 cup preferred vinegar (I use red wine vinegar)
1-1/2 cup extra-virgin olive oil

1/2 lemon, juiced

Dry Ingredients

2 finely minced garlic cloves

2 tablespoons finely minced onion

1 tablespoon dried oregano
1/2 tablespoon sugar

1/2 tablespoon dried parsley

1/2 teaspoon dried basil

1/2 teaspoon ground black pepper

1/2 teaspoon red pepper flakes
1/4 teaspoon dried thyme

Directions

1. Pour dry ingredients into a glass jar or bottle with a cover.

2. Whisk the liquid ingredients together and add to the dry ingredients

3. Cover and shake well.

4. Let sit in fridge for at least 8 hours for the flavors to meld together - preferably overnight

Use, or store, unrefrigerated and away from sunlight for up to a month.


Ingredients - Salad

4 ounces (about 4 cups) mixed baby greens
1 head (about 6 cups) romaine lettuce
2 carrots, grated
1 green pepper, chopped
1/2 pint cherry tomatoes

Directions

1. Using wire whisk or blender, blend dressing ingredients until smooth and creamy.
2. Toss greens and vegetables with dressing.

Southwest Vegetable Chili

Serves: 3 — Prep Time: 20 minutes 

Ingredients

1 large potato, cut into small pieces
1 teaspoon olive oil (optional)
1/2 medium green bell pepper, chopped
1/2 medium red bell pepper, chopped
1/2 medium onion, chopped
1-2 small jalapeno peppers, seeded and chopped
2 large cloves garlic, chopped
1 1/2 tablespoons chili powder
1 14-ounce can chopped tomatoes
1 cup fresh or frozen corn
1 15-ounce can black beans (low or no salt), drained
2 tablespoons chopped fresh cilantro

Directions

1. Place potatoes in a pot and cover with water. Simmer for about 8 minutes until tender. Drain and set aside.
2. Heat oil/water in a large saucepan over medium heat. Add green and red peppers, onions, jalapenos, and garlic and sauté for 2 minutes. Add chili powder and stir for one minute. Add tomatoes, corn, beans, cilantro, and reserved potatoes. Simmer until potatoes are very tender, stirring occasionally, for about 10 minutes.