28 Day Diet Challenge - Day 15

(Sponsored by Whole Foods Market)

A word of caution on milk…

We have been told by industry to drink more milk if you want to lose weight, get enough calcium and be healthy. We want to provide some information to help debunk milk drinking, one of the biggest dietary myths we have been told.

An average cow produces 25 times more milk per year than just fifty years ago. Are cows getting bigger? Sure we all need calcium for strong bones, but calcium is just a small part of the story, hundreds of other nutrients are also needed for healthy bones and vegetable intake is the best predictor of healthy bones, not dairy.

Some green vegetables are not only higher in calcium than milk, but have the other accessory nutrients that build bones. For great health, we should get more calcium from nutrient rich plant sources such as greens, beans, seeds and nuts and less from dairy products.
Below are some natural foods that are rich in calcium:

 Fat-free milk, 1 cup………………………....302mg

Broccoli, cooked, two cups . . . . . . . . . . .	360 mg
Collard greens, one cup . . . . . . . . . . .	358 mg
Calcium-fortified orange juice (8 oz) . . . . .	300 mg
Garbanzo beans, one cup . . . . . . . . . . .	150 mg
Kale, cooked, one cup . . . . . . . . . . .	180 mg
Lettuce, four cups . . . . . . . . . . .	160 mg
Soybeans, one cup . . . . . . . . . . .	176 mg
Sweet potato, two cups . . . . . . . . . . .	160 mg
Tahini (sesame seed paste) two tbsp . . . .	305 mg
Turnip greens, cooked, one cup . . . . . . Spinach, cooked, 1 cup………………	249 mg 245 mg

Few foods elicit such strong opinions as milk and dairy products. The dairy folks want you to believe that dairy is essential and that your bones will crumble if you don’t drink milk. The anti-milk people talk about all the saturated fat, hormones and antibiotic residue in milk and consider it the most disease-promoting of all foods. There are exaggerations and distortions of the available research on both sides.  My advice is that if you do drink milk, drink only fat-free milk to at least cut down on the fat content. It tastes great and even whips to a foam better than whole milk! Try it in your decaf cappuccino in the morning.

Your Action Plan: Overall, milk is not health food. If you are consuming milk/dairy, opt for skim-milk or non-fat yogurt and limit its use as you would limit other animal products. If your diet is healthful, consuming little or no dairy won’t be a problem. If you are a big milk drinker, experiment cutting back at your own pace:

• Cow’s milk can be difficult to digest and lead to skin and digestive problems.
• While calcium is important, you get all the calcium you need in beans, greens and seeds, which are loaded with nutrients important for protecting your health and supporting bone strength.

Breakfast

• Banana-Cashew Lettuce Wrap
• Low-sodium vegetable juice

Blueberry Nut Oatmeal 

 Serves: 3 — Prep Time: 8 minutes 

Ingredients

1 3/4 cups water
1 cup old fashioned rolled oats (Quaker is the best!)
1 cup grated apple
2 tablespoons currants (optional)
1 tablespoon ground flax seeds
1 cup fresh or frozen blueberries
6 walnut halves, chopped

Directions

• In a saucepan, bring water to a boil and stir in all ingredients, except blueberries and pecans. Turn heat down and simmer for 5 minutes.
• Stir in blueberries and pecans. Remove from heat and cover for 2-3 minutes before serving.

Lunch

• Vegetable Garbanzo Wrap
• Broccoli Vinaigrette
• Mango

Vegetable Garbanzo Wrap 

 Serves: 4 — Prep Time: 20 minutes 

Ingredients

• 1 large tomato, chopped
• 1 avocado, chopped
• 1 cucumber, chopped
• 4 leaves romaine lettuce, shredded
• 1 15-ounce can garbanzo beans (low or no salt), drained and mashed
• 2 tablespoons fruit flavored vinegar
• 4 whole grain tortillas or pita bread
• 1/2 tablespoon raw sesame tahini

Directions

1. Toss vegetables with garbanzo beans and vinegar.
2. Warm a whole grain tortilla. Spread a thin coating of tahini on it and roll with the vegetable/bean mixture.

Broccoli Vinaigrette

 Serves: 2 — Prep Time: 15 minutes 

Ingredients

• 1 large bunch broccoli
• 1/4 cup red wine vinegar
• 1 tablespoon Mrs. Dash or other no-salt seasoning
• 2 teaspoons Dijon mustard
• 2 large cloves garlic, pressed or minced

Directions

1. Chop broccoli into bite-sized florets. Peel stems and slice them into 1⁄4inch-thick strips.
2. Steam florets and stems for 8 minutes, or until just tender.
3. While the broccoli is steaming, whisk remaining ingredients in large bowl.
4. Add broccoli and toss to mix.

Dinner

• Tossed Salad with Dijon Pistachio Dressing
• Speedy Vegetable and Bean Soup (Save leftover for Day Sixteen lunch.)
• Strawberries, blueberries and banana
• Strawberry Dressing

Note: Soak Fruit Compote overnight for breakfast on Day Sixteen.

Tossed Salad with Dijon Pistachio Dressing 

 Serves: 2 — Prep Time: 20 minutes 

Ingredients - Dijon Pistachio Dressing

• 2/3 cup water
• 1/2 cup pistachio nuts, unsalted, preferably raw
• 2 tablespoons lemon juice
• 1 tablespoon ground flax seeds
• 2 teaspoons Mrs. Dash or other no-salt seasoning
• 1 teaspoon Dijon mustard
• 1/4 teaspoon garlic powder
• 2 dates

Ingredients - Salad

• 10 ounces (about 10 cups) mixed greens
• 1 medium tomato, chopped or handful of cherry tomatoes, halved
• 1 carrot, grated
• 1/2 medium cucumber, halved and thinly sliced
• 1/2 small red onion, chopped

Directions

1. Blend dressing ingredients in high powered blender until smooth and creamy.
2. Combine salad ingredients and toss with dressing.

Vegetable and Beans Soup

 Serves: 10 — Prep Time: 15 minutes  

(Save the leftover for Day 16 lunch!)

Ingredients

• 1 pound frozen Asian vegetables
• 1 pound frozen broccoli florets
• 1 pound frozen mixed vegetables
• 1 pound frozen collard greens
• 2 cups frozen corn
• 1 cup frozen onions
• 7 cups carrot juice
• 3 cups water
• 1 1/2 cups sun-dried tomatoes, snipped in half
• 1 cup garbanzo beans, low or no salt, including some bean liquid
• 1 cup red beans, low or no salt, including some bean liquid
• 2 15-ounce cans lentils, low or no salt
• 4 cloves garlic, chopped
• 4 tablespoons Mrs. Dash or other no salt seasoning
• 1 tablespoon Spike, no salt
• 2 teaspoons chili powder
• 8 ounces organic baby spinach or coarsely chopped organic spinach

Directions

1. In a large soup pot combine all ingredients, except the fresh spinach.
2. Cover and simmer for 1 hour, stirring occasionally. Add more water if a thinner soup is desired.
3. Turn off heat and stir in spinach to wilt.

Strawberry Smoothie

 

Serves: 2 — Prep Time: 5 minutes

Ingredients

• 1 pint fresh strawberries
• 1/2 cup low-fat milk
• 1 tablespoon brown sugar, or 2 dates

Directions
Blend all ingredients together in a high powered blender. Drink and enjoy!