A Word on Weight Loss
This is not a calorie-restricted, weight loss program. It’s sensitivity training for your palate, your body, and your health. When you eat a whole-food diet and eat just until you’re satisfied, not stuffed, you are not likely to gain—or sustain—unhealthy amounts of weight. Many people tell me they lose excess weight naturally on this program, although losing weight just to be skinny is never my aim. It’s my intention to make you fit, strong, energetic, and “belly-happy” at your body’s natural set point—not imbalanced on either side of the scale.
Menu Basics: Creating Your Meals & Drinks
I didn’t mention many of these, since we’re trying not to break your bank. But if you can get a juicer or go to a local juice bar, I highly recommend it. You can also throw these ingredients into a blender; you’ll get a more smoothie-like texture, or you can strain the mixture. Fresh fruit and vegetable juice is an amazing meal or snack substitute to give your body the enzymes and nutrients it needs to heal and cleanse. If you juice, here are some of my favorites blends.
(great for vision): beet, carrot, orange, mint GREEN GODDESS (a detox-o-ram): cucumber, spinach, kale, celery, lemon, apple PURPLE PASSION: blackberries, raspberries, beet, blueberry, apple ORANGE YOU HEALTHY: pineapple, mango, orange, a splash of lemon GREEN MARIA: green or red tomatoes, spinach, cilantro, black pepper or cayenne, a pinch of sea salt, lime; blend this one until pureed
Your goal is to see how many balanced nutrients and how much vitality you can fit into one glass, fast.
2 cups fresh or frozen fruit ice, if not using frozen fruit 1 cup milk or alternative ½ cup filtered water or to desired consistency (I also recommend coconut water for added electrolytes) 1 teaspoon honey or agave nectar (optional) 1 tablespoon flax oil, if not including nuts 1 to 2 cups spinach leaves or de-stemmed kale protein of choice (either 1 scoop of Vega One or other protein powder supplement, 1 tablespoon nuts or nut butter, 1 cup yogurt, or 1 cup silken organic tofu) 1 capsule probiotics and/or digestive enzymes (break capsule and shake into smoothie)
Otherwise known as a frittata, this one’s so firkin’ fast I had to rename it. You’ll get a whole lot of nutrition in not a lot of time, including an optimal balance of fats and protein from eating the whole egg, not only the white. You can mix and match the ingredients you like, and if you don’t have fresh herbs, use a dash of dried. Save some and eat it cold or reheat in an oliveoiled pan on medium heat for a quick meal or snack.
8 organic eggs ½ cup grated or crumbled cheese 3 large fresh basil leaves, minced 3 large fresh sage leaves, minced 1 teaspoon minced fresh rosemary ¼ teaspoon sea salt ⅛ teaspoon freshly ground black pepper 3 tablespoons extra-virgin olive oil 2 cups finely sliced or chopped mixed veggies of choice (try red bell pepper, red onion, green onion, spinach, asparagus tips, zucchini, sundried tomatoes) 2 cloves garlic, minced (optional) 1 tablespoon salsa, sour cream, or splash of hot sauce (optional)
A staple of any healthy diet, salads are invigoration in a bowl. Mix and match a variety of ingredients, and change them up each week to get the maximum benefits.
2 to 4 cups organic salad greens 2 cups fresh chopped veggies of choice ½ cup fresh or dried fruit ¼ cup nuts ¼ cup organic cheese ½ cup dressing of your choice (see recipes that follow) pinch fresh cracked black pepper, or to taste
This miso-based, nutrition-and-digestive-enzyme-packed dressing can be used over salads, rice, and veggie dishes, and even as a sandwich spread. It’s so good, I’d take a bath in it if I could.
4 tablespoons rice vinegar 4 tablespoons water 3 tablespoons white miso paste 1 carrot, chopped into medium pieces 1 teaspoon peeled, chopped fresh ginger 1 teaspoon chopped garlic
BADASS BALSAMIC VINAIGRETTE
This was the first dressing I learned to make, and I still use it constantly.
½ cup extra-virgin olive oil ½ cup balsamic vinegar 1 teaspoon mustard 1 clove garlic, crushed Sea salt and freshly ground black pepper to taste Optional: 1 teaspoon honey or 1 teaspoon minced fresh rosemary or 1 teaspoon minced scallions and 2 teaspoons grated Parmesan cheese
Before you move, on or off the yoga mat, it’s important to first fuel yourself properly to get the best results. The Meal templates that follow give you the power to keep creating healthy meals as a lifestyle for a lifetime. I want you to learn through creative repetition and recipes-with-room how to make every meal work for you. You may want to navigate to this website to know more about the same.