Healthy Healing Habits mission is to empower women to be WORTHY NOW and let go of limiting beliefs so they can step into the true version of themselves and help them discover their vision for their health. These manifest in our daily lives in the form of eating disorders, drug, sex, and food addictions, anxiety attacks, mysterious illnesses, weight problems, or digestive issues. I offer accountability, support, and the systems and tools that help women. healthyhealinghabits@gmail.com
Every year we start the same promising to do this or that, lose those
extra ten pounds, have more energy, be healthier, exercise more…. What do you resolve to do every year? And what happens six months later when SUMMER
rolls around? You have forgotten your
resolutions! Why? Because life happens. You
nurture your partner, lover, children, employer and community, but not yourself.
·Are you focusing on everyone else first?
·Struggling to find the right foods for your family?
·Have low energy?
·Need to lose weight or just feel better?
Traditionally, women have not been taught to have good boundaries or take
good care of themselves. So this time
instead of forgetting about yourself and your NEW YEAR’S RESOLUTIONS join a
group of like-minded individuals and have the accountability and support to get
the life you want!
This six month group program led by
Certified Holistic Health Coach Melissa Binkley will meet for one hour every
other week starting the first FULL WEEK of January.
You will learn:
·To make better food choices,
·To read labels
·The steps to natural and effective weight loss
·To prepare healthy meals easily
·Take time for yourself and nurture your
soul. The Program Includes:
·2 One hour sessions each month
·Full set of notes and recommendations
·A variety of handouts, recipes, books etc.
·Goal setting and prizes
Program is limited to 10
participants.
This program is a fraction of the cost of my normal one to one coaching program. I want health to be available and affordable to a wide range of people and incomes. Please contact me for price and to register!! Make this NEW YEAR the first time you keep your resolution.
I am on Day 7 of 21 of the Ultimate Reset Challenge!
What is the Beachbody Ultimate Reset?
It's a comprehensive, no-starvation, inner body tune-up. In just 21 days, the Ultimate
Reset can help you gently restore your body to its original "factory settings," to help
you:
• Have more energy and greater focus*
• Experience better digestion and a more positive mood*
• Enable your body to function more efficiently*
• Help you lose weight*
• Improve your overall health.*
Why Reset?
Our environment has become more and more toxic. Our bodies absorb pollution and
harmful chemicals all our lives, along with the air we breathe, the food we eat, and
the water we drink. These toxins can get stored in our bodies, clogging our cells and
slowing down their natural functions.
It's not enough just to work out and eat right. We realized we had to
take a break from the everyday and find a way to get those toxins out of our bodies.
Along with getting in shape on the outside, we had to start getting healthy on the
inside. We decided it was time for a Reset. What the Beachbody Ultimate Reset is NOT:
• A starvation diet. (You'll eat three filling, healthy meals every day.)• An abrupt cleanse that's hard on the body. (The supplements work together
gradually to gently shift your body's internal settings.)*
• A laxative-based, colon-focused cleanse, which fails to truly detoxify the
whole body. (You won't be running to the bathroom every hour!)
To learn more, find out what to expect during the Reset, and read Success Stories
from test group participants, go to my Web site at Ultimate Reset or contact me directly at 561-578-9492 or fitchicmelissa@gmail.com and I'll be glad to answer any questions you might have.
Get ready to restore your inner health!
So dear friends I am seven days into the Reset and I love the food, that was my biggest fear because I didn't want bland and boring for 21 days. My favorite recipe so far is the Zucchini-Cashew Soup, check it out it is simple and divine! The Reset sends you gently into a plant-based diet which is wonderful for most people on the SAD (Standard American Diet). I, myself, being a Holistic Health Coach and having been vegan for a year before converting back to a more middle of the road diet in the recent months, have found the foods are similar to what I normally eat and I've gotten to try some new recipes. I am looking forward to the benefits of the detoxification.
I am discovering on this journey that I am an emotional eater and mindless eater. I sometimes don't stop to think about what I am eating or why. I will eat just for something to do even when I'm not hungry. I will eat when I'm bored or alone. I use food for emotional compensation. Although everything in my house has always been healthy, whole foods I still think there is a point when you must say enough is enough. I can only eat so many handfuls of nuts and seeds and handfuls of fruits before it obviously does something to my waistline. I forget that eating is a mind- body experience and we must nurture ourselves. I am reconnecting with my food and learning to stop obsessing over it, which I have done for years as a competitor. I am still battling healing completely from adrenal fatigue (which I will be blogging about very soon). It can take up to three years for your body to completely heal, but I have been nourishing it and loving it and this is just another rung on the ladder to my health and wellness. My body currently doesn't look the way I want it to BUT it is way healthier than it ever was when I competed and I will have my abs again, but with an internal system that is just as beautiful as the external!
5 lbs in 7 Days
*These statements have not been evaluated by the Food and Drug Administration.
Summer is upon us, schools are letting out and it's time for vacations, relaxing, camps, water sports and June bugs! Take this short 3 months to start a new health routine, grow a garden, learn something new.
"Green was the silence, wet was the light,
the month of June trembled like a butterfly." Pablo Neruda, 100 Love Sonnets
Sincerely,
Melissa Binkey
Healthy Healing Habits
Crazy Cravings Killing You?
There's no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!
To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.
Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:
Snack on things that don't come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.
Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.
You can also try "upgrading":
If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.
If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
Instead of a cup of coffee, upgrade to green tea.
Instead of ice cream, upgrade to applesauce with cinnamon.
Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won't feel physically or psychologically deprived, and you'll have plenty of energy to sustain your activities for hours.
Snacking is enjoyable and there is a wide variety of healthful goodies forwhatever you're craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack. To learn more about cravings and where they come from read this article: Crazy Cravings
FOOD FOCUS: Fruit
A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.
Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature's sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:
Apricots: Great for lung conditions and asthma; used to help treat anemia due to their high copper and cobalt content.
Bananas: Help to lubricate the intestines, treat ulcers, detoxify the body and manage sugar cravings; are rich in potassium (which helps hypertension).
Cherries: Slightly warming in nature; increase overall body energy, remedy arthritis and rheumatism and are rich in iron, which improves the blood.
Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.
Papayas: Tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.
Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth. Want to learn more about fruit read this article: Fruitilicious
About Me
Healthy Healing Habits is the most effective and supportive nutrition counseling available. I can help you overcome your eating addictions, reduce stress, have more energy, improve your sports performance through better nutrition and love who you see in the mirror. I am dedicated to teaching healthy healing habits that last a lifetime. Call me for a consultation 561-578-9492 or email FitChicMelissa@gmail.com Melissa Binkley Visit My Website
Healthy Healing Habits
SE 10th Ave
Fort Lauderdale, Florida 33316
Melissa Binkey
Find Me Here:
Recipe of the Month:
Fruit Nut Smoothie
Prep time: 5 minutes
Yield: 2 servings
Ingredients:
1 banana
1 cup soy or rice milk
1 cup berries
1 cup diced melon
1/2 cup almonds
2-4 ice cubes
Directions:
1. Mix in blender for 1-2 minutes and serve.
Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.
I have conquered another 3 days in the battle to cleanse the toxins from my system and every day my head gets clearer and my step gets lighter. I'm springing through my days and have bounds of energy at night! I've even been getting more done than usual and have watched a few movies to relax at night because I'm not dying to crawl in be at 9 pm even though I get up before 5 am! I have taken time to stop and smell the Hydrangeas and even enjoyed long walks with my partner where we discovered a small private beach hideaway jutting out on the coast. We sat and talked and meditated. What a wonderful feeling to become grounded and enjoy nature and just BE. Sometimes we spend so much time hustling through life trying to WIN THE DAY, to be #1, to succeed, to make more money, help others, buy, sell, do that we forget to just sit back and relax, enjoy, contemplate, be alive and thrive.
In honoring our bodies, mind, and soul it is important to take time to reflect and enjoy quiet moments and get in touch with your own spiritual being. This is also the perfect time to take extra care of yourself. Soak in a bath, use a body brush daily to help the circulatory and lymph systems rejuvenate. Use a tongue cleaner to help reduce your cravings. It is also important to provide your bodies with the nutrients it needs and digestion aids.
On Days 3 and 7 (and we will on day 10) we had Kombucha to help with the digestive and detoxification process. Kombucha is a fermented drink that's roots date back over 2,000 years. One of kombucha’s greatest health benefits is its ability to detox the body. It is rich in many of the enzymes and bacterial acids your body produces and/or uses to detox your system, thus reducing your pancreatic load and easing the burden on your liver Komucha is a probioticbeverage that improves digestion, fights candida (harmful yeast) overgrowth,and is noted forreducing or eliminating the symptoms of fibromyalgia, depression, anxiety, etc. Plus, it’s extraordinarilyanti-oxidant rich, and you all know the benefits of anti-oxidants for boosting your immune system and energy levels. You can purchase Komucha or make your own by buying a kit.
I am currently holding steady at slightly over ten pounds lost, I have fluctuated up and down from a half to a pound the last few days. I began breaking out on my chest and face slightly on Day 8. This is normal as the toxins that have long been with your body from the environment, food, etc start to be released. Every person has different ways their body detoxes my is always through the skin. My psoriasis had a slight flare up but still looks better than on Day 1. Two more days to go and I will post the results!
I don't know why Vampires are repelled by garlic but I can tell you that I love it an have been using it in several of my green smoothies during my 10 day reboot!
Day 4 of the cleanse has come and gone and each day my skin gets a little clearer. This is my ultimate goal, I have been dealing with skin disorders for about 8 years now they showed up in large scale after I moved to Florida and I have battled with them every since. I have noticed that diet completely affects the severity of my skin condition and has gotten better over the years as my diet has improved, but unfortunately I still occasionally have flair ups and breakouts and I have one spot on my ankle that never gets better. This is what I'm trying to end with this 10 day cleanse. When I eliminate all the toxins from my body I'm hoping it will break the hold on my body and give me some relief.
Today was similar to Day 3, nothing too exciting, except that I had fresh juiced pineapple with wheat grass, barley grass, and alfalfa! That was AMAZING!!!.
Today's hot topic ingredient is GARLIC!!! I love garlic and I put it in everything that I possibly can ( I've heard they make garlic ice cream.... hmm I would be game to try!) Garlic is considered to be a herbal wonder drug touted to treat everything from the common cold to the Plague. Although this isn't readily proven it is suggested that garlic helps maintain blood pressure and cholesterol levels. Modern science has shown that garlic is a powerful broad spectrum antibiotic. The bacteria in the body do not appear to evolve resistance to the garlic as they do to many modern pharmaceutical antibiotics. This means that its positive health benefits can continue over time rather than helping to breed antibiotic resistant "superbugs".
Studies have also shown that garlic - especially aged and black garlic - can have a powerful antioxidant effect. Antioxidants can help to protect the body against damaging free radicals.
I hope you are enjoying following me on this journey! If you are interested in more information please sign up for my monthly newsletter! You can scan this barcode into your smartphone or text GREENBUNNI to 22828 to send your email! Till tomorrow!
Day 2 is in the past!
My Spring Green Clean detox program is going wonderfully. I attempted to do yoga in the morning after
my thirty minute cardio session but alas it was not meant to be I was going to
try a new place but it took me longer to find than I expected. I, of course, at 8 am broke down crying in
the car frustrated with my partner looking at me with mysterious eyebrows
raised. Which brings me to an important
point about doing a detox/cleanse.
We mainly focus on the physical aspect of a detox when we
talk about them. How much weight will I lose?
How will my skin look? My body
will be ridding itself of chemicals, metals, toxins. But what about the other side…. The emotional
detox! The emotional detox is just as
important if not more important than the physical detox. This is the perfect time to get rid of old
ideas and memories that do not serve you well, to clean out the closets of your
mind and send all the garbage to the dumpster.
Meditation and yoga are both great for clearing the mind and making room
for new healthy energy to flow.
Journaling or Morning Pages is another great avenue to release pent up
emotions. Sometimes during this process
it will come to you to make amends to someone you haven’t spoken to in a
while.
This is also the time to get your worries out of paper and
then let the universe take care of them!
One way to do this is to take a piece of paper and divide it the middle. On one side write Me at the top then three
things you MUST accomplish today. On the
other side write Universe at the top then EVERYTHING else that you have to get
done. Now rip the page down the center
crumple the universe side up and throw it away or burn it. Only do what you need to do and allow the
universe to work in accord to help you finish the other tasks (stop worrying),
this is really great for financial worries or careers or your future.
I checked in with a couple of others doing the cleanse and
general consensus for day two was at least 2 lbs dropped, cravings for coffee,
sluggishness and some headaches. I finished day 23 of The Asylum. I'm feeling good my only obstacle come when I have to sit in a coffee shop (because my internet went down) or watching the people from the play I went to see ordering drinks at intermission! Damn those toxins!
My
meals for day 2 were the same except for my morning juice which was kale, beet,
and apple. I have some amazing new
smoothies for tomorrow! Can’t wait to
try them! Hopping to health and looking for my golden carrot!
I finished day one of my Spring Green Clean! So what is this detox program? It is a ten day system reboot to clear the system of unwanted chemicals and toxins. Juicing and Green smoothies can maximize nutrient
intake, fight disease, strengthen cellular defense against free radicals,
alleviate pain, encourage weight-loss, and decrease the need for medication.
Following a juicing and green smoothie detox program can reduce the risk of
cardiovascular disease, strokes, diabetes, certain types of cancers, mental
illness, metabolic syndrome, and may result in longer lifespans.
I have ventured on this journey with several other people try and boost my energy levels. I have several reasons for trying this cleanse. I have a skin condition called psoriasis that has plagued me for years. The condition got better as my healthy habits improved but has never completely gone away. I want to see if I can cure this skin condition once and for all. I also have serious issues with water retention, I can retain upwards of 4 to 6 lbs. on a bad day. I think that it is related to something that I eat so by flushing my system I will have better control over the situation.
This program is designed to break caffeine and sugar addictions, help reset your internal system, clean the organs and skin, and aid in weight loss.
Before Bed: Li Me Gingerly Smoothie (Ginger, Lime)
Each of these smoothies have special ingredients that help with purification, detoxification, antibiotics etc. Which is why I chose them for my recipes.
After one day I am down 4 lbs, which is just the water dropping! I did 30 minutes of cardio and took a 3 mile walk for my first day. Day 2 will be back to my regular workout routine.
Organic produce is more expensive than conventional produce. What are paying extra for and why should you? Conventional farming uses pesticides or neurotoxins that destroy the central nervous systems of various pests to control their crops and have a higher yield. Every time you eat food from these farms you ingest small amounts of pesticides. These farmers also use chemicals to ripen produces prematurely. When produce is ripened early it loses the benefits of absorbing more vitamins, nutrients, and minerals from the sun and soil. We need our food to be as natural as possible. Organic farmers allow produce to ripen on its own and studies show that the produce from these farms have much higher mineral and vitamin content.
Organic farming is also eco-conscious. It uses less fuel and energy and is more "green". The soil is not filled with chemicals and can be used again for future crops. Organic farming focuses on healthy produce instead of mass quantity.
I know not everyone can afford to always buy organic so here is a list of produce that should always be organic because the toxicity levels have been proven to be the highest.
12 Most Contaminated
Peaches
Apples
Sweet Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Grapes (Imported)
Spinach
Lettuce
Potatoes
If you must purchase conventional produce the following list are the least contaminated and best to buy conventional. Always clean your produce with a fruit and vegetable cleaner available at most health food stores or make your own cleaner 3/4 cup apple cider vinegar and 1 gallon of water and soak the vegetables for at least a half hour.
12 Least Contaminated
Onions
Avocado
Sweet Corn (Frozen)
Pineapples
Mango
Asparagus
Sweet Peas (Frozen)
Kiwi Fruit
Bananas
Cabbage
Broccoli
Papaya
The last thing I want to mention is that even better than organic produce is produce from a local farm or CSA. These farms usually don't use pesticides or herbicides but because they are small can't afford the organic stamp. Support your local farmers and you will help the environment and get the freshest produce available.
It seems as a nation of unfit, unhealthy people we seem to departmentalize food into nutrients and then find things wrong with these nutrients and delete them out of our diet. One of the "bad" nutrients is Carbohydrates. I get numerous questions about Carbohydrates. Fear in the form of fat transferring to hips spills out of my clients because they have been misinformed about what a carbohydrate really is. What is a carbohydrate and why do we need them?
A carbohydrate is a combination of a starch and a sugar (monosaccahride or disaccharide) package in the perfect form with fiber and phytonutrients. Carbohydrates include vegetables (leafy greens are best), fruits, whole grains, and legumes. All body functions, cellular processes, thinking, breathing, muscular exertion (running, yoga, weightlifting) require carbohydrates and use them as their main source of fuel. The brain is dependent on glucose from carbohydrates.
Carbohydrates are central to all cultures around the world and humans have been eating them for thousands of years! Take for example whole grains. Whole grains are different all over the world and depending on the region you live in will determine what you are familiar with. Africa has sorghum, millet, and teff. Asia produces rice, Peru produces quinoa, and Russia produces buckwheat or kasha. Corn comes from the Americas and oats from Scotland. Italy is known for their risottos, pastas, and breads and Europe for its dark beer, millet, and wheat. Civilizations have survived on carbohydrates for centuries and they were not fat. If a carbohydrate makes you fat than all the citizens of Japan would be fat from their consumption of rice. Our term "meal" even comes from carbohydrates such as cornmeal and oatmeal.
The next time you fear a carbohydrate fear the cookies, bread, sugar and processed boxes of cereal and other crap that come in bags and not the amazing nutritious forms of whole plant-based foods that are truly meant to help you body!
Since I have gone Vegan this is the #1 question I get! It may be a little more complicated to figure out my protein intake, but it is much healthier than slapping a piece of grilled chicken on my salad.
Vegan High Protein Sources
Almonds, 7-8 grams of protein per serving
Pistachios 7 grams of protein per serving
Pumpkin Seeds 11 grams of protein per serving
Sunflower Seeds 8 grams of protein per serving
Hempseeds 11 grams of protein per serving
Almond Butter 8 grams of protein per serving
Peanut Butter 8 grams of protein per serving (many people are allergic to peanut butter and it can cause inflammation. When in doubt, stick with almond butter)
This 6 week clean eating Challenge is devised from several sources. There is substantial scientific proof that a plant-based diet is the key to weight loss, and that proper nutrition is the key to a full life free of disease.
Did you know:
·Dietary change can enable diabetic patients to go off their medications.
·Heart disease can be reversed with diet alone.
·Breast cancer is related to levels of female hormones in the blood, which are determined by the food we eat.
·Consuming dairy foods can increase the risk of prostate cancer.
·Antioxidants, found in fruits and vegetables, are linked to better mental performance in old age.
·Kidney stones can be prevented by a healthy diet.
·Type 1 diabetes is convincingly linked to infant feeding practices. 1
America’s health is failing and three things point to the cause: BREAKFAST, LUNCH, and DINNER. We spend more, per capita, on health care than any other society in the world, and yet two thirds of Americans are OVERWEIGHT, and over 15 million Americans have diabetes. Our society does not promote preventative HEALTH CARE, instead we perpetuate SICK CARE by trying to fix a problem by slapping a band-aid of medication over the true cause of the symptoms, the Standard American Diet (SAD). Instead of dumping our dollars into better SICK CARE, we can heal ourselves take charge of our future and actually take CARE of our HEALTH by eating the right nutritionally sound foods!
This is NOT a diet. There is a reason the first three letters of the word diet are DIE! This is a lifestyle choice. You are eliminating processed foods and choosing to follow a more plant-based diet based on the recommendations from the book Eat to Live by Dr. Joel Fuhrman, Thrive by Brendan Brasier, and backed up by research from the critically acclaimed The China Study. Much more focus has come to the forefront on this subject with the recent release of the movie and book Forks Over Knives. I highly recommend getting any of these books or at the least watching the movie in order to take control of your future and understand the reasons behind your choices. Even if you don’t read the book I am giving you the necessary guidelines to succeed at this Challenge if you so choose. I of course am willing to guide and coach you for free, but I will reference the book for most answers and suggest you read up. This Challenge is plant-based and it is your option to eat chicken or fish. This challenge is to help people become healthier, lose weight, change their lives, my recommendations are only that RECOMMENDATIONS. Ultimately, the choices you make are up to you. Again, refer to any of these books to see what they say about- animal consumption. A specific meal plan and recipes are not provided because I don’t want to violate any copyright laws. However, Dr. Furhman, Brendan Brasier, and Forks Over Knives does provide tons of great recipes and specific meal plans. The internet is also a great place to find recipes, so don’t despair. (See resources below).
I recommend starting the Challenge with the 3 Day Cleanse. This cleanse will jump start your metabolism and help break some of the food addictions your body has. Please note that as you break addictions to food, as with any substance, you may experience withdrawal symptoms. It is not uncommon to feel bloated, have headaches, and general feelings of unwellness the first few days as your body detoxifies from sugar, caffeine, processed grains, animal products etc.
Vegetarian: Egg Whites, or Grilled Fish or Chicken)
NO ADDITIVES: No Dairy, No Non Dairy Milk
(Fruit is optional, to maximize cleanse you may choose to eliminate)
Repeat for 3 days
You can contact me for a sample plan!
A few notes:
**Shakeologyis allowed and recommended in our challenge. Given that our foods today are so nutrient deprived, Shakeology makes nutritional sense. It contains many different super foods such as goji berries, maca root, wheatgrass, and camu camu to name just a few foods. Many of you have seen the video, but REALLY, if you were to try to buy all the ingredients that are inShakeology, you would be paying about $40 per shake.
This next video talks about where the ingredients in Shakeology come from. You’ll be impressed:
GUIDELINES FOR THE CHALLENGE:
This is a WEIGHTLOSS challenge if your goal if Sports Performance, or weight GAIN please see me for specifics!
**Eat 4 to 6 small meals a day, every 2-3 hours.
**Exercise 5 to 6 times per week. I am a Beachbody coach. I can help you in choosing a Beachbody program if you are my customer. I am also a personal trainer and can create a routine for you.
The EATING GUIDELINES are pretty specific (ie. 1 cup of beans per day, 1 lb or raw veggies, etc.) Please take the time to read them. Again, you’ll have to get creative with recipes or buy the book, which is only about $9.
Here we go:
UNLIMITED (eat as much as you want):
all raw vegetables, including raw carrots (goal: 1 lb. daily)
cooked green vegetables (goal 1 lb. daily) **You can eat all veggies raw if you like
beans, legumes, bean sprouts, or *tofu (minimum 1 cup daily in total of these)
fresh fruit (at least 4 daily).
eggplant, mushrooms, peppers, onions, tomato and other non-starchy vegetables, cooked and raw (unlimited)
*Beans should be eaten daily; tofu should be eaten less frequently. **Barbie note: I would actually eliminate tofu or use it just once a week, not as a main dish. LIMITED (not more than one serving): cooked starchy vegetables OR whole grains–Maximum 1 cup per day (butternut or acorn squash, corn, sweet potato, brown rice, cooked carrots, whole grain breads*, whole grain cereals*) raw nuts and seeds (1 oz. or 28.5 grams a day) or 2 ounces avocado ground flaxseed (1 tablespoon a day) soymilk, low-sugar preferred–Maximum 1 cup a day** *avoid breads and cereals as much as possible ** I would recommend ALMOND, HEMP, OR RICE MILK.
OFF-LIMITS:
dairy products
animal products
between meal snacks
fruit juice, dried fruits
salt, sugar
Alcohol ***
*** I would recommend cutting out alcohol for six weeks or limit it to one drink a week. Eliminate sugary drinks altogether!
It is your choice to add in animal products (CHICKEN or FISH ONLY). If you do follow the 90/10 guideline. Try to keep animal products to 10% of your diet to maximize benefits, detoxification, etc. It is not uncommon to lose upwards of 20 lbs on this diet and improve your overall health. If you are on any medications for diabetes, high blood pressure, high cholesterol I suggest you watch closely because your need for them will diminish greatly. Tell your Doctor about your plan so he can monitor your medications and drop them accordingly! Keep track, keep pictures, keep being amazed!
Greens are just an easy way to explain a large category of sometimes forgotten foods that are leafy and green and should theoretically have their own classification instead of being classified as vegetables. They are the #1 food you can eat regularly to improve your health. Leafy greens are brimming with fiber along with vitamins, minerals, and plant-based substances, such as chlorophyll and phytonutrients that may help protect you from heart disease, diabetes, and perhaps even cancer. Leafy greens are also an excellent source of omega-3’s ( a topic for another time!) Greens include kale, collards, turnip greens, carrot tops, swiss chard, spinach, mustard greens, broccoli, romaine, arugula, escarole, purslane, cabbage, brussel sprouts, beet tops, cilantro, parsley, wheatgrass, and elderberry to name just a few. There are actually over 120 different types of greens, but unfortunately only about 40 are commonly known or regularly available. Many species are wild and can be found with the right tools, guidance and direction. Now with all this goodness how should they be consumed?
The best way to eat greens is RAW and in a smoothie. Why? Oh let me list the ways…
Green smoothies have numerous benefits for human health.
1. Green smoothies are very nutritious. The ratio in them is optimal for human consumption; about 60% ripe organic fruit mixed with about 40% organic greens.
2. Green smoothies are easy to digest. When blended well, most of the cells in the greens and fruits are ruptured, making the valuable nutrients easy for the body to assimilate. Green smoothies literally start to get absorbed in your mouth.
3. Green smoothies, as opposed to juices, are a complete food because they still have fiber. Consuming fiber is important for our elimination system.
4. Green smoothies belong to the most palatable dishes for all humans of all ages. With a ratio of fruits to veggies as 60:40 the fruit taste dominates the flavor, yet at the same time the greens balance out the sweetness of the fruit, adding a nice zest to it. People who eat a standard American diet enjoy the taste of green smoothies. T hey are usually quite surprised that something so green could taste so nice.
5. A molecule of chlorophyll closely resembles a molecule of human blood. According to teachings of Dr. Ann Wigmore, consuming chlorophyll is like receiving a healthy blood transfusion. Many people do not consume enough greens, even those who stay on a raw food diet. By drinking two or three cups of green smoothies daily you will consume enough greens for the day to nourish your body, and all of the beneficial nutrients will be well assimilated.
6. Green smoothies are easy to make, and quick to clean up after. In contrast, juicing greens is time consuming, messy, and expensive. Many people abandon drinking green juices on a regular basis for those reasons. To prepare a pitcher of green smoothie takes less than 5 minutes, including cleaning.
7. Green smoothies have proven to be loved by children of all ages, including babies of six or more months old. Of course you have to be careful and slowly increase the amount of smoothies to avoid food allergies.
8. When you consume your greens in the form of green smoothies, you can greatly reduce the consumption of oils and salt in your diet.
9. Regular consumption of green smoothies forms a good habit of eating greens. After a few weeks of drinking green smoothies, most people start to crave and enjoy eating more greens. Eating enough greens is often a problem with many people, especially children.
While fresh is always best, green smoothies will keep in cool temperatures for up to three days, which can be handy at work and while traveling.
Start playing with green smoothies, and discover the many joys and benefits of this wonderful delicious and nutritious addition to your menu. You may find many more amazing facts about green smoothies in Victoria Boutenko’s book, Green for Life, available at www.rawfamily.com.
This information on GREEN SMOOTHIES was Pasted from FOR more information please visit www.greenforlife.com
Here's a recipe to TRY and Start your REVOLUTION:
Summer Splendor Smoothie Sergei Boutenko 4 leaves chard, stems removed 3 stalks celery 1 head fresh parsley 6 apricots 3 peaches ½ vanilla bean Yields 2 quarts
By adding green smoothies as part of your Clean Eating routine you will see the nutritious benefits of a healthy lifestyle.
