Eat! Eat! Eat! It is Important

Every day you must Eat! Eat! and Eat!

It is recommended that you eat 4-5 small meals and snacks a day. When you do this you will control your appetite and weight. Today we eat to live not live to eat?

Remember breakfast is a must it provides fuel for your body and brain. It also improves  your short-term memory and attention. Not eating breakfast can make you hungry later leading to nibbling and binging on unhealthy foods and snacks.

Healthy Breakfast may consist of:

• High fiber whole grains, dairy and fruits and a protein can be added. Examples whole grain, millet or unsweetened granola cereal  (hot or cold) with almond, rice beverage, goat milk, or low fat milk one boiled egg, cup of  fresh fruit, with two slices of multi grain toast (dry no butter or jam)
• 1-2 Eggs over easy or sunny side up (fried in olive oil) with sauteed spinach or chard in light garlic olive oil and two slices of multi grain toast, slice apple or orange
• Multi grain pan cakes or waffles topped with flax seed, cinnamon, or barley bits, organic agave syrup with turkey sausage or bacon ( I recommend no meat but I can not put my morals on ya'll ":o) with a glass of fresh squeezed orange or your choice of fresh juice
• Fruit Smoothie, protein drink, or vegetable drink with multi grain toast (dry), etc.   
• Fruit bars are also good if low in sugar if you are on the go

Healthy Snacks can be fruit subacid (apples, oranges, tangerines, strawberry, raspberry, blueberries, blackberries, peaches, nectarines, etc.), hot air popcorn, black tortilla or veggie chips, pretzels, multi grain or brown rice crackers, brown rice or multi grain rice cakes topped with almond or cashew butter, raw nuts (pecans, walnuts, almonds), pistachios, etc.

Healthy Lunch can be:

• Dark leafy green salad (spinach, beet greens, chard,or kale), topped with a vegetables (raw or steamed) or fruit of your choice, with extra virgin olive or almond oil
• Homemade soup with large cut vegetables and wholegrain yeast free crackers or brown rice cakes
• Sandwich with turkey, chicken (skinless), or tuna  with a field green base, tomatoes, rice or light regular cheese, olive oil or a sandwich  low fat sandwich spread on multi grain bread. My favorite sandwich is avocado, thin sliced cucumbers, carrots, bean sprouts on oat bran or sunflower seed bread sprayed with orange or lemon olive oil. Mushrooms can be used in place of meat but be careful if you have respiratory problems. 

Healthy Dinners can be:

• Multi grain or spinach pasta noodles topped with steamed asparagus, snap or snow peas with a kale or spinach base
• Spinach angel hair noodles, with turkey meat balls, or grilled vegetables, organic pasta sauce, with whole grain Texas toast with fresh garlic and olive oil spread, on top of a spinach base (good kid spaghetti)
• Mixed field or beet greens topped with red quinoa, butternut squash, and brussel sprouts
• Raw spinach topped with regular spicy quinoa, avocado, steamed beets and broccoli or eggplant
• Grilled salmon, halibut, or talapia with grilled zucchini, squash, asparagus with red, yellow, orange peppers, black rice, and many more...

You can add a meat of your choice to any of these meals we recommend organic free range.

Try these meal combinations they work. My team and I eat like this every day and we are healthy and strong.

Write us and we can provide hundreds of healthy food combinations.

Live well
Doc V