28 Day Diet Challenge - Day 1

(Sponsored by Whole Foods Market)

Greens are truly nature’s “superfood”, but ironically is the food most missing from our modern diets. Some of the benefits from eating dark leafy greens are:

• Prevents cancer, heart disease, diabetes
• Boosts the immune system
• Increases energy
• Helps body get rid of toxins

Your Action Plan: From this point on, have a salad every day! Start off with a large salad before dinner every night and chew all of it thoroughly.

• At first, have a salad before a meal (dinner). Later, make the salad the main dish.
• For now, it’s not about removing foods you like, so if you like chicken, have it on a bed of steamed greens as well as a nice raw salad.
• Keep it creative and fun – change the greens, change the toppings. Experiment and see what you like best.

One easy salad you can make is lettuce and tomatoes with a vinaigrette dressing and some highly nutritious beans. Beans promote fat loss and keep you very satisfied.

Breakfast

• Cinnamon Fruit Oatmeal* (G)
• Orange juice

Cinnamon Fruit Oatmeal

 

Ingredients
1 cup water
1 teaspoon vanilla extract
1/4 teaspoon cinnamon
1/2 cup old-fashioned rolled oats
1/2 cup blueberries
2 apples, chopped
2 tablespoons chopped walnuts
1 tablespoon ground flax seeds
1/4 cup raisins (optional)

Directions

1. In a saucepan, combine water with the vanilla and cinnamon. Bring to a boil over high heat. Reduce the heat to a simmer and stir in the oats.
2. When the mixture starts to simmer, add the blueberries. Remove from heat when berries are heated through.
3. Cover and let stand for 15 minutes until thick and creamy.
4. Mix in apples, nuts, flax seeds, and raisins (if desired).

Lunch

• Whole-wheat pita stuffed with shredded romaine, sliced tomato, chopped cucumber, and avocado slices with homemade Italian Dressing

Dinner

• Tossed Green Salad with Italian Dressing
• Chunky Sweet Potato Stew*
• Braised Bok Choy*
• Poached Pears with Raspberry Sauce* or fresh fruit

 

Sweet Potato Stew

Serves: 2 — Prep Time: 25 minutes 

Ingredients

1 onion, thickly sliced
2 large garlic cloves, chopped
1 14-ounce can stewed tomatoes with juice (low or no salt)
1 large sweet potato, peeled, cut into 1/2 inch pieces
1/2 cup canned garbanzo beans (chick peas) or white kidney beans (low or no salt), drained
3/4 teaspoon dried rosemary
1 medium zucchini, cut into 1/2 inch thick rounds, or cut into bite-sized pieces
black pepper, to taste
Mrs. Dash or other no-salt seasoning, to taste

Directions

1. Heat water in large saucepan over medium heat. Add onion and cook about 5 minutes, until slightly softened, separating slices into rings. Add garlic and cook 1 minute.
2. Mix in stewed tomatoes with juice, sweet potatoes, garbanzo beans and rosemary. Bring mixture to a simmer, stirring occasionally. Cover and cook 5 minutes. Add zucchini. Cover and cook until sweet potatoes are tender, about 15 minutes, stirring occasionally.
3. Season to taste with pepper and/or Mrs. Dash or another no-salt seasoning.

Braised Bok Choy 

 

Serves: 4 — Prep Time: 15 minutes 

Ingredients

8 baby bok choy or 3 regular bok choy
2 cups coarsely chopped shiitake mushrooms, optional
2 large cloves garlic, chopped, optional
1 tablespoon unhulled sesame seeds, lightly toasted*
*Lightly toast the sesame seeds in a pan over medium heat for 3 minutes, shaking the pan frequently.

Directions

1. Cover bottom of large skillet with 1/2 inch water. Add bok choy (cut baby bok choy in half lengthwise or cut regular bok choy into chunks).
2. Drizzle with liquid aminos. Cover and cook on high heat until bok choy is tender, about 6 minutes.
3. Remove bok choy and if desired, add mushrooms and garlic to the liquid.
4. Simmer liquid until reduced to a glaze. Pour over bok choy. Top with toasted sesame seeds.

Poached Pears with Raspberry Sauce

Serves: 2 — Prep Time: 10 minutes 

Ingredients

2 pears
1 teaspoon lemon juice
2/3 cup frozen red raspberries, thawed
1 teaspoon date sugar or 1 medjool date, pitted

Directions

1. Peel the pears and leave the stems attached. Drizzle with lemon juice.
2. Microwave for 4 minutes. Do not drain.
3. Blend raspberries and date sugar or dates in a high powered blender until smooth. Mix with cooking liquid.
4. Top pears with raspberry sauce.

28 Day Diet Challenge - Day 0 - Prep Day (Sponsored by Whole Foods Market)

Ahhh you thought you'd be reading recipes and jumping straight in huh? Nope. One of the most important things you can do before starting any program is to spend a day or two to “Get Ready”. Getting ready means:

• Find your motivation: You must get very clear with yourself why you want do the program. Ask yourself TWO important questions: 

• What are your weight and health goals? Be specific! Do you want to lose weight, have more energy, better skin, sleep better, reverse diabetes, etc.? Get clear on what you want to achieve for yourself and WRITE YOUR GOALS DOWN! I mean physically write them down with a pencil and paper...the power of action starts here!
• Why do you want to achieve these goals? Go deep! Are you trying to be a better role model for your kids, feel better about yourself, have more energy to enjoy life, get into a bathing suit and look amazing, etc.? Knowing your true reason for doing the program will help you stay on track.

• Find a Buddy: Find someone in your life that will support you in your goals, celebrate your success and hold you accountable. This is a very important step! You're going to need someone to lean on when you are craving that Snickers bar!
• Clean out your pantry and go shopping: A healthy lifestyle starts with what you have access to, on a day-to-day basis, so go shopping and get ready to cook and eat healthy!

Your Action Plan: Clean out your pantry: Get rid of the bad foods in your pantry that will even temp you to go astray from this program...do it now!

• Remove foods that have more than 200 mg sodium per serving If you need a kick in the butt, read my article on Salt here
• Remove foods that have flour or sweeteners (e.g. sugar, high fructose corn syrup, etc.) in the first five ingredients listed.
• Remove foods that have words you cannot pronounce in the first five ingredients listed.

 Your General Nutritarian Shopping List (Print this portion and take it with you)

• Bulk Beans, soak and dehydrate – use a variety
• Fresh greens – great as a bed for salad
• Frozen Vegetables – peas, artichokes, asparagus, broccoli, etc.
• Frozen Fruits – blueberries, strawberries, etc.
• Lots of low-sugar fruits – strawberries, kiwis, oranges, grapefruits, melons, apples, lemons.
• Vinegars of your choice -- will enhance the flavors of many different foods. (Red wine, Balsamic)
• Fresh vegetables to be eaten raw – carrots, celery, peppers, tomatoes, mushrooms, lettuce, snow pea pods, avocado. Pre-washed vegetables are an easy snack.
• Lots of fresh vegetables for cooking – eggplant, mushrooms, tomatoes, cabbage, broccoli, string beans, kale, spinach, onions, garlic cloves.
• Ingredients for homemade soup – celery, dill, parsley, carrots, leeks, zucchini, dried beans.
• Dehydrated vegetables and mild (salt-free) seasonings that taste great sprinkled on salad or added to soups or vegetable dishes.
• Make your own dressing – lemon, vinegars, sliced fruit, frozen fruit - nothing store bought!
• Raw nuts and seeds such as walnuts, almonds, pumpkin seeds and sunflower seeds – on salads or blended to make nut dressings for salads.

Spicy Mediterranean Chicken with Couscous

This simple dish packs an incredible flavor punch with Italian seasonings along with savory and spicy dried red pepper. It’s couscous chicken with a kick!

Total time: 20 minutes

Ingredients (For two)

• 1 pound boneless chicken fingers (Approximately 8)
• 3/4 cup couscous
• 1 cup water
• 1 large onion, chopped
• 4 large garlic cloves, chopped
• 2 plum tomatoes, chopped
• 1 teaspoon Italian seasoning (See Note Below)
• 3 tablespoons Extra-Virgin olive oil
• 1 teaspoon ground hot red pepper (red pepper flakes can be substituted)
• 1/2 teaspoon black pepper
• 1/4 teaspoon sea salt

Homemade Italian Seasoning: I make a blend of equal parts rosemary, basil, savory, oregano and thyme.

Preparation

Heat olive oil on med in skillet. Rub the Italian seasoning and the black and red pepper into the chicken tenders. Add chicken tenders and cook until done, approximately 5 minutes, turning once. Remove the chicken and set aside, covered to keep warm. 

Add the onion and garlic and sauté for 2 minutes. Stir in the tomato and cook until the garlic and onion just starts to brown, about 1-2 more minutes, turning the heat up to high in the last 30 seconds or so. 

Add 1 cup water to the onions and garlic and bring to a boil, about 1 minute. Add the salt and stir.

Add the ¾ cup of couscous stirring for 1 minute on the heat and then remove from the heat to allow to continue cooking for another 1-2 minutes, stirring constantly.

Plate by creating a bed of couscous with the chicken fingers on top and garnish with fresh basil and Voila!

Tuna Pasta with Olives & Artichokes

Here we toss grilled tuna with pasta, artichoke hearts, green olives and tomatoes. Grilling the tuna gives this ultra-fresh pasta dish a subtle smokiness. But if you’re pressed for time, try canned tuna in place of the grilled fish.

 

Ingredients (4 servings)

• 16 ounces tuna steak, cut into 4 pieces
• 4 tablespoons extra-virgin olive oil, divided
• 2 teaspoons freshly grated lemon zest
• 2 teaspoons chopped fresh rosemary or 1 teaspoon dried, divided
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 6 ounces whole-wheat gobbetti, rotini or penne pasta
• 1 10-ounce package frozen artichoke hearts, thawed and squeezed dry
• 1 cup chopped green olives
• 6 cloves garlic, minced
• 2 cups grape tomatoes, halved
• 1/2 cup white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh basil or parsley for garnish

Preparation

1. Preheat grill to medium-high. Put a large pot of water on to boil.
2. Toss tuna pieces in a bowl with 1 tablespoon oil, lemon zest, 1 teaspoon fresh rosemary (or 1/2 teaspoon dried), 1/4 teaspoon salt and pepper. Grill the tuna until just cooked through, about 3 minutes per side. Transfer to a plate. When cool enough to handle, flake the tuna into bite-size pieces.
3. Meanwhile, cook pasta according to package directions. Drain.
4. Heat the remaining 3 tablespoons oil in a large skillet over medium heat. Add artichoke hearts, olives, garlic and the remaining rosemary. Cook, stirring, until the garlic is just beginning to brown, 3 to 4 minutes. Add tomatoes and wine; bring to a boil and cook, stirring occasionally, until the tomatoes are broken down and the wine has reduced slightly, about 3 minutes more. Stir in the pasta, tuna pieces, lemon juice and the remaining 1/4 teaspoon salt; cook until heated through, 1 to 2 minutes. Garnish with basil (or parsley), if desired.

Nutrition

Per serving: 421 calories; 17 g fat ( 2 g sat , 11 g mono ); 26 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 22 g protein; 9 g fiber; 489 mg sodium; 720 mg potassium.

Toe Raises

 

This simple exercise works the calf muscles in the lower leg.

• Stand upright on both feet
• Push down through your toes lifting both heels off the ground
• Hold this position for 5 seconds

Complete 10 repetitions.

Apple-Cinnamon Fruit Bars

These easy apple-cinnamon fruit bars are delicious— perfect for parties or tea.

Total Time: 2 3/4 hours (including 1 1/2 hours cooling time)

Ingredients (18 bars )

Crust

• 1 cup chopped nuts (walnuts, pecans, almonds or hazelnuts) or old-fashioned rolled oats, divided
• 3/4 cup whole-wheat pastry flour (see Tip below)
• 3/4 cup all-purpose flour
• 1/2 cup sugar
• 1/2 teaspoon salt
• 4 tablespoons cold unsalted butter, cut into small pieces
• 1 large egg
• 2 tablespoons canola oil
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract

Fruit Filling

• 6 cups diced peeled apples, divided
• 1/2 cup apple cider or orange juice
• 1/2 cup sugar
• 1/4 cup cornstarch
• 1 1/2 teaspoons ground cinnamon
• 1 teaspoon vanilla extract

Preparation

1. To prepare crust: Combine 3/4 cup nuts (or oats), whole-wheat flour, all-purpose flour, sugar and salt in a food processor; pulse until the nuts are finely ground. Add butter; pulse until well incorporated.
2. Whisk egg, oil, 1 teaspoon vanilla and almond extract in a small bowl. With the motor running, add the mixture to the food processor. Process, then pulse, scraping down the sides, if necessary, until the mixture begins to clump, 30 to 45 seconds (it will look crumbly). Measure out 1/2 cup of the mixture and combine in a bowl with the remaining 1/4 cup chopped nuts (or oats). Set aside for the topping.
3. Preheat oven to 400°F. Generously coat a 9-by-13-inch baking dish with cooking spray.
4. To prepare fruit filling & assemble bars: Combine 4 cups apples, cider (or orange juice), sugar and cornstarch in a large saucepan. Bring to a simmer over medium heat, stirring constantly, until the mixture is very thick, 4 to 5 minutes. Stir in the remaining 2 cups apples, cinnamon and 1 teaspoon vanilla.
5. Transfer the dough to the prepared baking dish. Spread evenly and press firmly into the bottom to form a crust. Spread the fruit filling over the crust.. Sprinkle the reserved topping over the filling.
6. Bake the bars for 15 minutes. Reduce oven temperature to 350° and bake until the crust and topping are lightly brown, 25 to 30 minutes more. Let cool completely before cutting into bars, at least 1 1/2 hours.

• Tip: Lower in protein than regular whole-wheat flour, whole-wheat pastry flour is milled from soft wheat and has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large supermarkets and natural-foods stores. Store in the freezer.

Nutrition

Per bar: 193 calories; 9 g fat ( 2 g sat , 2 g mono ); 19 mg cholesterol; 27 g carbohydrates; 11 g added sugars; 3 g protein; 2 g fiber; 69 mg sodium; 74 mg potassium.

Sesame Chicken Salad

Toss some crunch into your salad with Chinese noodles and say goodbye to unhealthy Chinese take out forever!

Ingredients (4 servings)

• 1/4 cup maple syrup
• 1/3 cup dark low-sodium soy
• 1/2 cup sweet hot mustard
• 1/2 cup sesame seeds
• 1/4 cup extra-virgin olive oil
• 2 pounds chicken breast tenders
• Black pepper

• 5 to 6 ounces mixed baby greens, 1 bag
• 1 /4 English or seedless cucumber, halved lengthwise then thinly sliced on an angle
• 1 /2 cup shredded carrots, a couple of handfuls
• 4 scallions, thinly sliced on an angle
• 1 each of Green and yellow bell peppers, sliced thin
• 1/4 pound snow peas, sliced on an angle
• Chinese noodles for garnish, perhaps leftover from take out, optional

Directions

·         Combine syrup, soy and sweet hot mustard in a bowl.

·         Season chicken tenders with salt and pepper on both sides. Add chicken tenders to 1/2 of the marinade and coat. Set aside. Reserve the remaining 1/2 for dressing.

·         Preheat a large nonstick skillet over medium high heat.

·         Spread sesame seeds on a sheet of waxed paper or into a shallow dish. Waxed paper will speed your clean up. Dip the tenders into the sesame seeds.

·         Coat the pan with a thin layer of oil. Cook chicken in small batches 3 minutes on each side and remove to plate.

·         Whisk ginger, vinegar and the reserved marinade together then stream in the oil while you are continuing to whisk dressing. 

Combine all of the salad ingredients in a bowl. Toss with dressing and serve, topping with sesame chicken tenders.

Tuna & Tomatoes Provencal

I eat a lot of tuna and this dish from the Mediterranean area of Southern France is delicious!

Total Time: 40 minutes

Ingredients (4 servings)

• 2 cloves garlic, crushed and peeled
• 1/2 teaspoon kosher salt
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons balsamic, or red-wine vinegar
• 2 tablespoons lemon juice
• 1/2 teaspoon freshly ground pepper
• 2 6-ounce cans white albacore tuna, packed in water, drained and flaked
• 1/2 cup diced roasted red peppers
• 1/4 cup chopped pitted black olives
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh chives, or scallion greens
• 2 tablespoons drained capers
• 4 large vine-ripened tomatoes
• Several fresh basil leaves for garnish

Preparation

1. Mash garlic and salt into a paste; transfer to a large bowl. Add oil, vinegar, lemon juice and black pepper. Whisk until well blended. Add tuna, red peppers, olives, chopped basil, chives (or scallions) and capers. Toss gently to combine.
2. Slice tomatoes 1/2 inch thick and arrange on a serving platter. Sprinkle tuna mixture evenly over tomatoes. Let stand 20 minutes to let flavors meld. Garnish with whole basil leaves just before serving.

Nutrition

Per serving: 180 calories; 6 g fat ( 1 g sat , 4 g mono ); 35 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 18 g protein; 2 g fiber; 342 mg sodium; 317 mg potassium.

** Be sure to buy domestic albacore to keep the mercury to a minimum.

Pineapple-Raspberry Parfaits

You won't mind serving dessert on a busy weeknight after assembling these quick parfaits.

Total Time: 5 minutes

Ingredients (4 servings)

• 2 8-ounce containers (2 cups) nonfat peach yogurt
• 1/2 pint fresh raspberries, (about 1 1/4 cups)
• 1 1/2 cups fresh, frozen or canned pineapple chunks

Preparation

Divide and layer yogurt, raspberries and pineapple into 4 glasses.

Nutrition

Per serving: 109 calories; 0 g fat ( 0 g sat , 0 g mono ); 2 mg cholesterol; 23 g carbohydrates; 5 g protein; 3 g fiber; 58 mg sodium; 113 mg potassium.

Mediterranean Apple Dessert

Ingredients: (4 servings)

• 1/2 cup sifted all-purpose flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 1 egg
• 1 cup brown sugar, packed
• 2 teaspoons vanilla
• 1 cup chopped almonds
• 2 cup chopped peeled apples

Preparation:

Sift together the flour, baking powder, and salt; set aside. In a mixing bowl, beat egg and sugar together until creamy. Stir in sifted dry ingredients, blending well. Stir in vanilla, chopped nuts, and chopped apples.

Spoon batter into a well-greased 10-inch pie plate and bake at 350° for 35 minutes. Sprinkle more nuts over the top, if desired, and serve warm.

Italian Hazelnut Cookies

These crispy cookies are made with Piedmont, Italy staples—hazelnuts and eggs—and called Brutti Ma Buoni which literally means “Ugly But Good.” They’re really more plain-looking than “ugly,” and pack a wonderful, sweet, nutty burst of flavor, making them welcome at any table.

Active Time: 15 minutes
Total Time: 2 hours

Ingredients (About 2 dozen cookies)

• 2 cups hazelnuts, toasted and skinned (see Tip)
• 1 1/4 cups sugar
• 4 large egg whites
• 1/2 teaspoon salt
• 1 teaspoon vanilla extract

Preparation

1. Position 2 racks as close to the center of the oven as possible; preheat to 325°F. Line 2 baking sheets with parchment paper or nonstick baking mats.
2. Pulse nuts and sugar in a food processor until finely ground. Scrape into a large bowl.
3. Beat egg whites and salt in another large bowl with an electric mixer on high speed until stiff peaks form. Using a rubber spatula, gently fold the egg whites into the nut mixture. Add vanilla and gently but thoroughly mix until combined.
4. Drop the batter by the tablespoonful 2 inches apart on the prepared baking sheets.
5. Bake the cookies until golden brown, switching the pans back to front and top to bottom halfway through, 25 to 30 minutes. Let cool on the baking sheets for 5 minutes. Gently transfer the cookies to a wire rack to cool completely. When the baking sheets are thoroughly cooled, repeat with the remaining batter.

• Tip: To toast whole hazelnuts on a baking sheet in a 350°F oven, stirring occasionally, until fragrant, 7 to 9 minutes. Let the nuts cool for a few minutes, then rub together in a clean kitchen towel to remove most of the papery skins. 
• Cookies can be stored in an airtight container for up to 1 week.

Nutrition

Per cookie: 88 calories; 5 g fat ( 0 g sat , 4 g mono ); 0 mg cholesterol; 10 g carbohydrates; 2 g protein; 1 g fiber; 46 mg sodium; 61 mg potassium.

Take the Eat Right America 28-Day Challenge sponsored by Whole Foods Market and get your Nutrition Prescription for FREE!

Sign up online to receive your FREE Nutrition Prescription: www.EatRightAmericaChallenge.com and enter access code: CERAFLCGB

What is the 28-Day Challenge?

This lifestyle-changing challenge encourages participants to take a 28-day pledge to the five cornerstones of healthy eating:

1)      A large salad every day
2)      At least a half-cup serving of beans/legumes in soup, salad or a dish once daily
3)      At least 3 fresh fruits a day
4)      At least one ounce of raw nuts and seeds a day
5)      At least one large serving of steamed green vegetables daily

What is the Nutrition Prescription?

After filling out a brief survey, you’ll be directed to your personal diet/nutrition breakdown which will include some graphic representations of your diet versus the typical American diet, your current versus proposed daily servings of healthy foods, your current versus maximum allowed weekly intake of fats/bad foods, your blood chemistry breakdown including cholesterol, blood pressure readings and an overall health rating. Then you’ll get a health risk assessment of your personalized possibilities of heart disease, diabetes, cancer and bone fracture risks. On top of all of that, you’ll receive a personalized eating plan…all FREE! Pretty cool!

The Nutrition Prescription is a free online nutritional assessment that offers a personalized approach to healthy eating based on indvidual biometrics and eating habits. The personalized tool includes:

• Nutrient analysis
• Health risk evaluation
• Daily eating plan
• 30-days of step-by-step email support