28 Day Diet Challenge - Day 27

(Sponsored by Whole Foods Market)

Putting It All Together

Let’s review some practical tips as you live your new, heart-healthy life:

• Plan your weekly menu to be sure you always have access to the right foods. Many people find it useful to set aside two evenings a week to get most of the cooking done. Then make enough to use leftovers for a few days.
• Invest in a good blender to bring variety to the ways you can incorporate more fruits and vegetables, and healthful dressings, dips and smoothies to your eating style.
• Eat your salad first. Eat a salad with dressing or raw veggies with a dip to start both lunch and dinner.
• Keep lots of fresh fruits, vegetables and raw nuts (almonds, walnuts, peanuts, hazelnuts and pistachios) in the home.
• Get rid of all the unhealthy, dangerous food in your kitchen (e.g. sweets, processed foods, salt-laden foods, etc.) to avoid unnecessary temptation.
• Have greens (cooked or raw ) or soups with greens at every lunch and dinner.
• Don’t eat after 8:00pm.
• Have a fruit sorbet or fruit dessert after dinner and then clean the kitchen, clean your teeth and end eating for the day.
• When eating out, find a restaurant with some healthy options. Order a big salad and multiple side dishes. Do not eat restaurant or store-bought soups as they are very high in sodium.

Your Action Plan: Adopt the practical diet that you have now mastered and see how your health and life transforms.

Breakfast

• Oatmeal with Raisins and Nuts
• 1 slice whole-grain bread, toasted

Oatmeal with Raisins and Nuts

 Serves: 2 — Prep Time: 5 minutes 

Ingredients

• 1 cup rolled oats (cooked according to package directions)
• ¼ teaspoon cinnamon
• ¼ cup almonds halves
• ¼ cup unsweetened soy milk or low-fat skim milk
• ¼ raisins
• 1 teaspoon natural dark brown sugar (Optional)

Directions

1. Cook oatmeal according to package directions
2. Add all other ingredients, stir well and serve.

Lunch

• Italian Orange Salad
• Spinach and Brussels Sprouts Delight
• Plums

Italian Orange Salad

 Serves: 2 — Prep Time: 25 minutes 

Ingredients

• 4 seedless oranges, peeled, sectioned
• 1/4 cup  finely chopped red onion
• 2 green onions, chopped
• 1/4 cup Balsamic Vinaigrette or Italian Dressing
• 1/2 of a medium head of romaine lettuce, chopped

Directions

1. Combine salad ingredients
2. Toss dressing with salad. If desired, sprinkle with toasted sesame seeds or almonds.

*Lightly toast seeds or nuts in a pan over medium heat for three minutes, shaking pan frequently. 

Spinach and Brussels Sprout Delight

 Serves: 4 — Prep Time: 15 minutes 

Ingredients

• 16-ounces Brussels sprouts
• 14-ounces organic baby spinach
• 1/4 cup water
• 4 cloves garlic, minced
• 1 small onion, chopped
• 2 plum tomatoes, chopped
• 1 tablespoon Mrs. Dash seasoning
• 2 tablespoons extra-virgin olive oil

Directions

1. Steam Brussels sprouts and spinach together for 8 minutes or until Brussels sprouts are almost tender.
2. Meanwhile, sauté garlic and onion in olive oil until onions are tender, about 5 minutes. Add Brussels sprouts and spinach, along with chopped tomatoes and Mrs. Dash. Simmer for an additional 10 minutes and serve.

Dinner

• Raw vegetables (broccoli, carrots, celery and red pepper)
• Blue Cheese Dressing
• Chard and Vegetable Medley
• Fresh fruit (your choice)

Blue Cheese Dressing

Total Time: 10 minutes

Ingredients (Makes 1-1/4 cup)

• 1/3 cup reduced-fat mayonnaise
• 1/3 cup nonfat buttermilk, or nonfat milk
• 1/3 cup nonfat plain yogurt
• 2 tablespoons tarragon vinegar, or white vinegar
• 1 tablespoon Dijon mustard, mustard
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1/4 cup crumbled blue cheese, (1 ounce)

Preparation

1. Whisk mayonnaise, buttermilk (or milk), yogurt, vinegar, mustard, salt and pepper in a medium bowl until smooth. Add cheese and stir, mashing with a spoon until the cheese is incorporated.

Cover and refrigerate for up to 1 week. Stir before using.

Nutrition

Per 2-tablespoon serving: 38 calories; 3 g fat ( 1 g sat , 1 g mono ); 4 mg cholesterol; 2 g carbohydrates; 1 g protein; 0 g fiber; 215 mg sodium; 8 mg potassium.

Chard and Veggie Medley

Serves: 4 — Prep Time: 20 minutes 

Ingredients

• 1/2 cup water, divided
• 4 cloves garlic, minced or pressed
• 1 medium onion, coarsely chopped
• 2 tablespoons Mrs. Dash or other no-salt seasoning
• 4 small yellow squash, cut into 1/2 inch slices
• 1 bunches Swiss chard, red and green, coarsely chopped
• 1 large red bell pepper, cut into 1/2 inch slices
• 1 cup halved cherry tomatoes
• 2 tablespoons balsamic vinegar

Directions

1. Place garlic, onion, Mrs. Dash, Spike, and yellow squash in a large soup pot with 1/4 cup water. Bring to a high simmer. Cook until onion is soft, about 3 minutes.
2. Add remaining vegetables, along with another 1/4 cup water, and simmer covered for about 12 minutes or until tender. Drain vegetables, reserving liquid.
3. Add balsamic vinegar to liquid and reduce over high heat until thick. 
4. Pour over vegetables and serve.

28 Day Diet Challenge - Day 26

(Sponsored by Whole Foods Market)

A Word on Juicing

Juicing should never replace fresh fruits and vegetables in your diet, but it is a great way to boost your nutrient absorption. In addition to nutrient intake, some people have difficulty digesting large quantities of roughage when they first switch to a mostly plant-based diet. Often, problems with gas and bloating can be solved by replacing some whole, raw, and cooked fruits and vegetables with blended and juiced fruits and veggies.

Blending raw vegetables with fruit is an efficient way to increase your nutrient absorption because when we eat a salad, many of the micro-nutrients do not get absorbed well because the cell walls are not adequately crushed. In contrast, studies show that when you make high-nutrient fruit and vegetable smoothies, the absorption of beneficial phytochemicals is increased by over 500 percent. These phytochemicals supply you with a nutrient punch and are incredibly satisfying. You may also want to consider investing in a high performance blender.

Your Action Plan: Experiment with juicing and smoothies and find the right tastes for you.

Breakfast

• Green Smoothie
• Whole-grain bread
• Nut butter
• Raspberries

Green Smoothie

 Serves: 2 — Prep Time: 5 minutes

Ingredients

• 1 apple, cut into fourths
• 1 banana
• 1/2 avocado
• 4 pitted dates
• 2 ounces spinach

Directions
Blend all ingredients in a high powered blender until smooth and enjoy!

Lunch

• Brown Rice Salad (with Pine Nuts, Apples, and Currants)
• Hearty Vegetable Stew* (Leftover from Day Twenty-five dinner)
• Watermelon

Brown Rice Salad 

 Serves: 2 — Prep Time: 10 minutes 

Ingredients

• 1/2 cup cooked brown rice
• 10 ounces baby greens
• 1 Zucchini, sliced
• 1 apple, cored, peeled and chopped
• 1/2 cup currants
• ½ cup garbanzo beans
• 5 tablespoons balsamic vinegar
• 1/4 cup pine nuts

Directions

1. Cook rice according to package directions.
2. Toss all ingredients except pine nuts.
3. Sprinkle with pine nuts and sea salt and serve.

Veggie Stew

 Serves: 8 — Prep Time: 45 minutes

(Save the leftovers for tomorrow’s lunch!)

Ingredients:

·        28 ounces of tomato puree

·        8 ounces carrot juice (or water)

·        2 cups navy beans, rinsed

·        2 cups white kidney beans, rinsed

·        6 potatoes, peeled and chopped

·        8 carrots, peeled and cut into 1/2-inch pieces

·        4 stalks celery, sliced

·        2 onions, chopped

·        2 teaspoons Italian seasoning

·        1 teaspoon cracked black pepper

·        1/4 teaspoon salt

·        4 garlic cloves, minced

·        2 bay leaves

·        2 teaspoons hot red pepper flakes

Directions:
In a 6 quart soup pot, bring tomato puree and carrot juice to a boil. Add all ingredients, cover and cook on low-heat setting for 2-3 hours, adding liquid if needed. Remove bay leaves from stew and serve.

Dinner

• Stuffed Peppers
• Hawaiian Sweet Potato Pudding

Stuffed Peppers

 Serves 4

Ingredients

• 4 medium red bell peppers
• Wild rice (For 4 servings)
• 1 pound ground sirloin (or any 93% fat free ground beef)
• 1 cup onion, chopped
• 1/2 cup fresh parsley, chopped
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/8 teaspoon ground allspice
• 2 cups tomato puree, divided
• 2 ounces grated fresh Parmesan cheese (Low-Fat if possible)
• 1/2 cup dry red wine
• Cooking spray

Directions

• Preheat oven to 450°.
• Cook rice according to package directions, omitting salt and fat. Set aside.
• While rice cooks, cut tops off bell peppers; reserve tops. Discard seeds and membranes. Place peppers, cut sides down, in an 8-inch square baking dish; cover with plastic wrap. Microwave at high 2 minutes or until peppers are crisp-tender. Cool.
• Heat a large nonstick skillet over medium-high heat. Add beef and the next 5 ingredients (beef through allspice); cook 5 minutes or until beef is lightly browned, stirring to crumble. Remove from heat and drain fat as much as possible.
• Add rice, 1/2 cup pasta sauce, and cheese to beef mixture, stirring to combine.
• While beef cooks, combine the other 1-1/2 cups pasta sauce and wine in a small saucepan; bring to a boil.
• Spoon 1/4 cup of the beef mixture into each pepper. Place peppers in a 2-quart baking dish lightly coated with cooking spray; add wine-tomato sauce to pan and cover with foil.
• Bake at 400° for 20 minutes. Uncover; bake an additional 5 minutes or until lightly browned. Serve peppers with sauce. Garnish with pepper tops.

Sweet Potato Pudding

 Serves: 4 — Prep Time: 15 minutes 

Ingredients

• 4 medium sweet potatoes
• 1 cup orange juice
• 1 tablespoon natural brown sugar (optional)
• Dash cinnamon
• 1/4 cup Almonds or walnuts, crushed

Directions

1. Preheat oven to 400 degrees.
2. Prick sweet potatoes with a fork. Bake for 1 hour or until soft. Let cool and peel off skin.
3. Mash sweet potatoes in a food processor or high powered blender with orange juice and sugar, if desired.
4. Spread mixture into a 9X9 inch glass baking dish. Cover with crushed nuts and bake at 350 degrees for 30 minutes.

28 Day Diet Challenge - Day 25

(Sponsored by Whole Foods Market)

The Real Cost of Not Eating Healthy

A common myth is that eating healthy is expensive. The fact of the matter is that when you look at the costs of doctor visits, co-pays, hospitalizations, missed work, and medications used to manage cholesterol, blood pressure, diabetes and all the other health problems associated with eating unhealthily – the cost of not eating healthy is a lot higher than the cost of eating healthy foods. My heart surgery cost around $250,000 between the hospital, doctors, anesthesiologist, drugs, etc and I now have to take 8 pills a day just to keep my ticker going, blood pressure down, cholesterol down, etc. The cost of not eating healthy is a lesson that I had to learn the hard way…in every way that you can imagine – physically, emotionally, psychologically, economically - and one that you don’t ever want to go through – take my word for it instead, please take care of yourself and eat right!

Your Action Plan: Below are some ways you can save money while eating right:

• Dried beans are cheap and store well. If money is a concern, make beans a bigger part of your diet because beans are a very satisfying food and rich in nutrients. Buy in bulk to save even more.
• Sunflower seeds, sesame seeds and a healthy nut mix (Almonds, peanuts, pistachios, pecans, walnuts and hazelnuts) – buy in bulk and eat 2-3 ounces every single day! Seeds and nuts are a great source of healthy fats and calories.
• Buy fruit in season, which is most economical.
• Don’t buy pre-washed or pre-cut bags of food or cut up foods – a premium is usually charged for the added convenience. Buy the head of lettuce and chop it yourself!

Breakfast

• Chocolate Smoothie
• Orange

Chocolate Smoothie 

 Serves: 2 — Prep Time: 5 minutes 

Ingredients

• 5 ounces organic baby spinach
• 2 cups frozen blueberries
• 1/2 cup unsweetened soy milk or fat-free milk
• 1 medium banana
• 2 dates
• 2 tablespoons natural cocoa powder
• 1 tablespoon ground flax seeds

Lunch

• Eggplant Hummus on Whole-grain tortilla with tomato, romaine, and chopped red pepper
• Coleslaw with Raisins
• Super Nut Mix (1/4 cup hazelnuts, walnuts, pecans, peanuts, almonds and pistachios)
• Apple

Eggplant Hummus

 Serves: 4 — Prep Time: 10 minutes 

Ingredients

• 1 medium eggplant, cut in half
• 1 cup cooked or canned garbanzo beans,low or no salt, reserve 1/3 cup liquid 
• 4 tablespoons raw hulled sesame seeds
• 2 tablespoons lemon juice
• 1 tablespoon dried chopped onions
• 4 cloves garlic, chopped fine
• Dash of paprika or crushed red pepper

Directions

1. Bake eggplant at 350 degrees for 45 minutes.
2. Let cool, remove skin & discard.
3. Blend all ingredients, including baked, peeled eggplant, in a high powered blender until creamy smooth.

Coleslaw with Raisins

 Serves: 6 — Prep Time: 20 minutes 

Ingredients

• 1/2 cup raisins
• 1/2 cup apple juice
• 1 teaspoon mustard
• 1 tablespoon lemon juice
• 4 cups shredded white cabbage
• 2 cups peeled and shredded apples
• 1/4 cup finely chopped scallions
• Fresh cracked black pepper

*Use this in place of a lettuce salad for lunch or dinner. 

Directions

1. Blend half the raisins, apple juice, mustard, and lemon juice in a high powered blender.
2. Mix with remaining ingredients.
3. Stir in the other half of raisins, season with black pepper and serve.

Dinner

• Asparagus Shiitake Salad with Creamy Sesame Dressing
• Vegetable Stew
• Strawberry Pineapple Sorbet with

Asparagus-Shiitake Salad

(with Creamy Sesame Dressing) 

 Serves: 4 — Prep Time: 30 minutes 

Ingredients - Creamy Sesame Dressing

• 1 cup unsweetened soy milk or fat-free milk
• 2/3 cup sesame seeds, lightly toasted*
• 2 tablespoons Raisin Vinegar or seasoned rice vinegar
• 1 tablespoon raw cashew or peanut butter
• 1 teaspoon toasted sesame oil
• 7 pitted dates, soaked in water 30 minutes (reserve soaking water)
• 2 garlic cloves, minced
• 2 tablespoons sesame seeds, lightly toasted*

Ingredients - Salad

• 1/2 pound shiitake mushrooms, sliced
• 1 pound fresh asparagus, cut diagonally into 2 inch slices
• 1 tablespoon Mrs. Dash or other no salt seasoning
• 1 red bell pepper, seeded and thinly sliced
• 1/2 cup sliced water chestnuts
• 1 tablespoon extra-virgin olive oil
• 2 green onions, sliced
• 2 cups bean sprouts

Directions

1. In a high powered blender, blend all dressing ingredients, except for the 2 tablespoons sesame seeds, until smooth and creamy. Stir in remaining sesame seeds. Use soaking water from dates to thin if needed.
2. Meanwhile, sauté mushrooms and asparagus over high heat for about 5 minutes, until asparagus is tender, but still crisp. Toss in Mrs. Dash and garlic
3. Remove from heat and toss with bell pepper and water chestnuts.
4. Place watercress on plate and pile vegetable mixture on top.
5. Drizzle dressing over all and top with bean sprouts.

*Lightly toast sesame seeds in a pan over medium heat for three minutes, shaking pan frequently. 

Vegetable Stew

 Serves: 8 — Prep Time: 30 minutes
(Save the leftover for Day 26 lunch!)

Ingredients

• 1/2 cup dried lentils, rinsed
• 1/2 cup split peas, rinsed
• 4 cups water
• 1/2 head broccoli florets, bite-sized
• 1/2 head cauliflower florets, bite-sized
• 3 medium red bell peppers, coarsely chopped
• 1 medium beet, peeled and cubed
• 1 small eggplant, peeled if desired and cubed
• 1 cup carrots, cut 1/2 inch thick
• 1 cup organic celery, coarsely chopped
• 1 large onion or 3 leeks, chopped or sliced
• 5 cloves garlic, chopped
• 2 bunches kale, washed, leaves removed from stems and chopped
• 1 24-ounce can tomatoes, chopped or crushed, low or no sodium
• 8 tablespoons Mrs. Dash or other no salt seasoning
• 2 medium zucchini, cubed
• 2 cups carrot juice
• 4 teaspoons cinnamon (optional)
• 1/2 cup raw cashews

Directions

1. Place lentils, split peas and water in a large soup pot and begin to simmer.
2. Prepare vegetables and add all ingredients, except for zucchini, carrot juice, cinnamon and cashews, to simmering lentils and peas. If necessary, add more water to keep from scorching. Simmer covered for 30 minutes or until vegetables, lentils, and peas are tender.
3. Add zucchini, carrot juice, and cinnamon and simmer for another 30 minutes.
4. To make a creamy, chunky stew, blend 1/4 of cooked vegetable mixture with cashews in a high powered blender until smooth. Add blended mixture back into stew.

Strawberry-Pineapple Sorbet

 Serves: 2 — Prep Time: 5 minutes 

Ingredients

• 1 10-ounce bag frozen strawberries
• 1/2 cup orange juice or unsweetened soy milk or fat-free milk
• 4 slices pineapple
• 3 pitted dates
• 1 cup fresh organic strawberries, sliced

Directions

1. Blend all ingredients except fresh strawberries in a high powered blender.
2. Pour into two Martini glasses and top with fresh sliced strawberries.

28 Day Diet Challenge - Day 24

(Sponsored by Whole Foods Market)

Inspire Others with Your Success!

Along with changing your eat habits , you have probably lost some weight as well. You should feel good about yourself regardless, for you have begun a change that will, if followed religiously, enable you to live a long, healthy and happy life!

Your Action Plan: Apply everything you now know and become a success story, living life to the fullest and inspiring others on their journey to great health.

Breakfast

• Mixed Vegetable Juice (Note: This recipe requires a juicer.)
• Special Oatmeal

Veggie Juice Smoothie

 Serves: 2 — Prep Time: 20 minutes 

Ingredients

• 6 kale leaves
• 8 carrots, peeled
• 2 stalks bok choy
• 2 apples
• 2 medium beets, peeled
• 1 cup watercress with stems
• Dash of Tabasco (Optional)

Directions

1. Run all ingredients through a juicer.

Ultimate Oatmeal 

 Serves: 4 — Prep Time: 20 minutes 

Ingredients

• 1 3/4 cups water
• 1 cup old-fashioned rolled oats
• 6 pitted dates, chopped
• 1/4 teaspoon coriander
• 2 bananas, sliced
• 1 cup chopped or grated apple
• 1 cup frozen or fresh blueberries
• 1 tablespoon ground flax seeds

Directions

1. In saucepan, bring water to a boil and stir in all ingredients, except blueberries and flax seeds. Simmer for 5 minutes.
2. Stir in blueberries. Sprinkle flax seeds on top or stir in. Cover for 2-3 minutes before serving.

Lunch

• Mixed Greens and Fruit with Blackberry Vinaigrette Dressing
• French Minted Pea Soup

Mixed Greens and Fruit Salad

(with Blackberry Vinaigrette Dressing)

 Serves: 2 — Prep Time: 30 minutes

Ingredients – Blackberry Vinaigrette Dressing

• 1/4 cup Balsamic Vinegar
• 1-2 tablespoon blackberry preserves
• 3 tablespoons water
• 1 tablespoon Dijon mustard
• 1 tablespoon chopped fresh marjoram or 1 teaspoon dried
• 1 teaspoon minced garlic

Ingredients - Salad

• 2 heads (about 12 cups) romaine lettuce, washed & torn into bite-sized pieces
• 2 kiwis, cut into pieces
• 1 pint fresh organic strawberries, halved
• 1 apple, cut into chunks
• 1 pear, cut into chunks
• 2 ounces chopped pecans (optional)

Directions

• Boil vinegar and blackberry preserves in a saucepan over medium heat until reduced by half, about 3 minutes. Pour vinegar into large bowl.
• Combine water with no salt seasoning. Whisk into vinegar, along with mustard, marjoram and garlic. Toss salad ingredients together.
• Combine dressing and salad and toss.

French Pea Soup

 Serves: 3 — Prep Time: 20 minutes 

Ingredients

• 10 ounces green peas, frozen
• 1 small onion, chopped
• 1 clove garlic, chopped
• 1 bunch fresh mint leaves (save a few leaves for garnish)
• 3 tablespoons Mrs. Dash no-salt seasoning
• 3 cups water
• 3 dates, pitted
• 1/2 cup raw cashews
• 4 teaspoons lemon juice
• 4 cups shredded romaine lettuce or chopped organic baby spinach
• 2 tablespoons fresh snipped chives (optional)

Directions

1. Simmer peas, onions, garlic, mint and Mrs. Dash in water for about 7 minutes.
2. Pour pea mixture into a high powered blender. Add remaining ingredients except for the lettuce and chives. Blend until smooth and creamy.
3. Add lettuce or spinach and let it wilt in hot liquid.
4. Pour into bowls and garnish with chives and mint leaves.

Dinner

• Tossed green salad with dressing recipe of choice
• Spaghetti Primavera
• Orange Chicken
• Berry Cobbler (or fresh fruit salad)

Pasta Primavera

 Serves: 4 — Prep Time: 20 minutes 

Ingredients

• 16 oz. of whole-grain pasta (Your choice)
• 1 1/2 carrots, julienned or shredded
• 1/2 cup celery, diagonally sliced
• 3 cloves garlic, minced
• 1 small zucchini, sliced thin
• ½ pound cherry tomatoes
• 1 red pepper, sliced thin
• 1 teaspoon dried thyme
• 1 teaspoon dried parsley
• 1 tablespoon extra-virgin olive oil

Directions

1. Cook pasta according to directions.
2. Meanwhile, cook carrots, celery and red pepper in 2 tablespoons of olive oil in a covered pan over medium heat for 10 minutes, stirring occasionally.
3. Add garlic and zucchini and cook, covered, for another 10 minutes. Stir in remaining ingredients. Cover and simmer for 10 minutes or until carrots are tender.
4. When pasta is almost done to al dente, add to the veggies and finish cooking in the sauce.
5. Mix the vegetables & herbs with the sauce mixture and serve.

Orange Chicken 

 Prep Time: 20 minutes 

Ingredients  (For 2)

• 3/4 cup orange juice
• 1 orange, peeled and diced
• 2 garlic clove, minced
• 16 ounces chicken breast, cut into 2 inch cubes
• 1 teaspoon olive oil
• 1 green pepper, sliced
• 4 ounces water chestnuts, sliced, drained
• 1 cup shiitake mushrooms, sliced
• 1 teaspoon corn starch

Directions

1. Mix orange juice, orange and garlic. Add the chicken chunks and marinate in fridge for 1 hour.
2. Put the oil in a large non-stick skillet and take the chicken out of the marinade and cook it in the skillet with the green pepper, water chestnuts and mushrooms. After cooking about 5 minutes add the corn starch to the orange marinade and stir and then add it to the chicken and vegetables.
3. Serve over brown rice (Optional)

Banana- Berry French Toast

 Serves: 2 — Prep Time: 2 minutes 

Ingredients

• 2 banana, sliced
• 1 cup frozen mixed berries
• Dash of cinnamon
• Few drops vanilla extract
• 2 slices Whole-grain wheat bread
• Dash powdered sugar (Optional)

Directions

1. Slice bananas
2. Defrost frozen berries, reserving juices
3. Mix the banana, berries, cinnamon and vanilla together.
4. Slice and toast bread.
5. Top one piece of bread with half the banana and berries.
6. Top this with the other piece of bread and top with the remaining banana-berry mixture.
7. Drizzle with the berry juice and sift a dash of powdered sugar on top (Optional)

28 Day Diet Challenge - Day 23

(Sponsored by Whole Foods Market)

Shop Intelligently! Avoid All Processed Foods!

Let me be direct with you; if the list of ingredients on a label is long and you can’t pronounce the names, then there are most definitely a lot of bullshit chemical additives in the product (probably ‘preservatives’ to make the crap last longer on the shelf) and you're definitely risking your health by eating it. Be sure to read the ingredients even when purchasing foods from a health food store or when the rest of the packaging is trying to convince you that the food is healthy. ESPECIALLY if the packaging says it’s ‘healthy!

If the food you’re buying comes in a box, bag, or jar, it is probably processed and contains a lot of chemicals that you wouldn’t ordinarily eat. If someone offered you a nice spoonful of BHA (Butylated hydroxytoluene, a preservative), would you eat it? Of course not! But you’ll eat it when it’s listed as part of some packaged crap food that you buy in your supermarket and feed to your kids…that just doesn’t make any sense. Hell, jet fuel, rubber and embalming fluid contain BHA! This is something that you definitely don’t want to eat. Think about it. The goal here at the Heart Smart Gourmet is to buy as little food as possible that has a label at all! You want to eat fresh ingredients as much as possible. Instead of buying instant oatmeal with added sugar, salt, cinnamon, raisins, etc., buy the plain old rolled oats and add those individual ingredients yourself…your body will thank you for with longevity!

You want to avoid foods whose first few ingredients contain any type of sugar (corn syrup) and salt (sodium) especially. Ingredients are listed on the label according to quantity, in descending order based on weight (from most to least) so the ingredient listed first is more prevalent than any other in the food you’re buying. Unfortunately the FDA is waaaaay behind schedule when it comes to what is and what isn’t really healthy food and so, when it comes to eating, the only one to take care of you is you. So, if you do buy packaged foods READ THE LABEL! Get ‘edumacated’ people!

Sugar is listed with these alternative names:

·  Corn sweetener

·  Corn syrup, or corn syrup solids

·  Dehydrated Cane Juice

·  Dextrin

·  Dextrose

·  Fructose

·  Fruit juice concentrate

·  Glucose

·  High-fructose corn syrup (one of the most popular sugar alternatives)

·  Honey

·  Invert sugar

·  Lactose

·  Maltodextrin

·  Malt syrup

Salt is listed with these alternative names:

• sodium
• rock salt
• monosodium glutamate (MSG)
• sea salt

Your Action Plan: Become an investigative reporter when you go food shopping. A Quick Guide to Reading Labels:

• Food labels list ingredients in descending order -- what’s first on the ingredient list is present in the highest quantity.
• Do not purchase foods that contain salt or sweeteners in the first four ingredients or that contain any hydrogenated or trans-fats, or chemical additives.
• Avoid foods that have more then 200 mg sodium per serving and then only eat that serving amount! It doesn’t make sense to buy something that only has 50 mgs of sodium per serving just to sit down and eat 10 servings worth!

Breakfast

Green Smoothie

Serves: 2 — Prep Time: 5 minutes 

Ingredients

• 1 apple, cut into fourths
• 1 banana
• 1/2 avocado
• 4 pitted dates
• 2 ounces spinach

Directions
Blend all ingredients in a high powered blender until smooth and enjoy!

Lunch

• Greek Chickpea Salad
• Vegetable Stew* (Leftover from Day 22 dinner)
• Mixed Berries

Greek Garbanzo Salad

 Serves: 4 — Prep Time: 25 minutes 

Ingredients

• 1 16-ounce can garbanzo beans (chick peas), no or low salt
• 3 plum tomatoes, chopped
• 1 boiled potato, peeled and chopped in chunks
• 1 green apple, peeled, cored and chopped
• 1 cucumber, chopped
• 1/2 small onion, chopped
• 2 tablespoons chopped brazil nuts or almonds
• 3 tablespoons Balsamic Vinegar
• 1 teaspoon chopped cilantro
• 10 ounces mixed salad greens

Directions
Mix all ingredients, except salad greens. Serve on bed of mixed salad greens.

Vegetable Stew

 (Leftover from Day 22 dinner) 

Dinner

• Indian Mango Salad
• Asian Vegetable Stir-Fry
• Sliced pineapple

Indian Mango Salad

Serves: 4 — Prep Time: 10 minutes 

Ingredients

• 2 celery stalks, chopped
• 2 ripe mangos, peeled and sliced
• 2 firm tomatoes, chopped
• 1 red bell pepper, chopped
• 1 small red onion, chopped
• 1/2 tablespoon Mrs. Dash
• 1 pinch chili powder or crushed red pepper flakes

Directions

1. Combine all ingredients in a bowl. Cover and refrigerate for 1 hour before serving to allow flavors to blend.

Asian Vegetable Stir Fry 

 Serves: 4 — Prep Time: 45 minutes 

Ingredients

• 1/2 cup brown rice, uncooked
• 1/2 teaspoon crushed red pepper flakes
• 2 tablespoons Mrs. Dash
• 4 tablespoons sesame seeds

Sauce

• 6 tablespoons apricot natural fruit spread or preserves
• 4 tablespoons natural peanut butter
• 2 tablespoons peeled and chopped ginger root
• 4 garlic cloves, chopped
• 4 teaspoons Mrs. Dash
• 1/3 cup water
• 4 tablespoons Balsamic vinegar
• 1 teaspoon arrowroot powder

Vegetables

• 1/8 cup water
• 1 medium onion, sliced thin
• 4 cups broccoli florets, small
• 2 medium carrots, cut diagonally into 1/3 inch slices
• 4 medium red bell peppers, cut in 1" squares
• 1 cup cooked beans (Optional)
• 1 cup snow peas
• 2 cups Bok Choy, cut in bite-sized pieces
• 3 cups shiitake mushrooms or a mushroom mix, stems removed and sliced
• 16 ounces fresh spinach
• 1/2 cup raw peanut pieces
• 2 heads romaine lettuce, shredded

Directions

1. Cook brown rice according to package directions.
2. SAUCE - Place sauce ingredients, along with rest of red pepper flakes, in a high powered blender and blend until smooth. Remove to a small bowl and set aside.
3. VEGETABLES - In a large pan, sauté onions, broccoli, carrots, red peppers, and snap peas in water over medium-high heat for 5 minutes. Toss while cooking, adding more water as necessary to keep from scorching.
4. After 5 minutes, add Bok Choy, and mushrooms and cover. Simmer until vegetables are just tender. Remove cover and cook off most water.
5. Add spinach and toss until wilted.
6. Add apricot sauce and stir until all vegetables are glazed and sauce is bubbly hot.
7. Mix in cashews
8. Serve over warmed shredded romaine lettuce, and brown rice.

*Lightly toast peanut pieces in a pan over medium heat for three minutes, shaking pan frequently.