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Many adults are not getting enough vitamins and nutrients from their diet. The lack of essential nutrients and vitamins in your diet can lead to chronic medical conditions. For example, several Americans do not consume enough calcium. This may lead to bone problems, such as osteoporosis, but can also lead to high blood pressure and weight gain.
I have heard every excuse as to why one's diet is lacking. The most common of which is; " I do not have the time to eat healthy." They are busy with work, taking care of kids, school, Facebook, healthy food is too expensive, you name it! As a society we are constantly on the move and convenience and ease is needed. It is too easy to pick up dinner at the drive through or stop and grab a slice of pizza for lunch. These foods taste good, are energy or calorie dense and are relatively inexpensive. Pizza and a fast food bacon burger meals may satisfy your hunger, and keep you awake, but are missing the nutrition your body needs to prevent disease and stay young and healthy.
Nutrition should not be confused with diet. What you put into your body on a daily basis should be the fuel needed to keep you running full steam ahead! I use this analogy a lot with my patients; would you put regular unleaded gasoline in a luxury car like a Phantom Rolls Royce or Ferrari? Heck no! Then why are you treating your body like a broken down piece of junk?
There are simple, easy and delicious ways of ensuring your body is getting the appropriate amounts of vitamins and nutrients. I will be listing a few examples of meals below, but will not be getting into specifics on the amounts of each vitamin or nutrient in this post. For specific questions or concerns do not hesitate to contact me at drsuzheals@gmail.com.
Sunday
Today is the day you should do your food shopping for the week. If you go in the morning you can avoid the last minute sunday night shooppers or you can do your shopping online. Several sites will deliver to your home. These may be more expensive but you will not be wasting your time driving, parking and waiting in lines. Make a list and try to actively plan out your meals and snacks while doing your shopping. This can help save money and ensure all your meals will be complete and nutritious. Keep in mind tricks to add vitamins and nutrients to each meal. For example, companies such as ALOHA have powders that even come in small packets that can be easily added to water, milk, cereal or other recipes. ALOHA powders contain several superfoods and are made only from natural and organically grown ingredients. They are free of artificial colors, flavors, sweeteners, or additives and are a great addition to any meal especially when on the go!
You can find these products at www.aloha.com (Promo Code:DRSUZHEALS 20% off order)
Monday-Friday
Back to work or school! Monday's are great because we can think of this as the day we start fresh. All the shopping and planning you did sunday will be helpful today through Friday.
Breakfast:
Dr. Suz Heals Very Berry Oatmeal (Fiber, Calcium, Vitamin A, Vitamin D)
Ingredients
1/2 cup old-fashioned or quick cooking oats
1 cup water or milk of choice (almond, rice, hemp, coconut)
1 packet of ALOHA Daily Good Berry
1/2 cup fresh or organic/local frozen berries
Directions
Add the oats and water or milk to a pot and cook the oatmeal according to package directions. Once cooked, stir in the Daily Good.
OR
Breakfast:
Dr. Suz Heals Energy Boosting Smoothie (Fiber, Vitamin C,A, D, Calcium, Protein)
Ingredients:
1/4 cup almond, hemp or coconut milk
1 cup water
1 organic green apple
1/4 cup organic berries (blueberries, blackberries or raspberries)
1/2 cup kale
2 scoops ALOHA Vanilla Plant-Based Protein
Directions:
Place everything in your blender and blend until smooth.
Lunch:
Collard Roll Ups (Fiber, phyto-nutrients, Vitamin A, Vitamin K, B Vitamins, Folates, Calcium, Iron)
Ingredients
Collard Green Leaf Washed and Dried
3 strips of Beyond Meat Beyond Chicken Grilled Chicken Strips (added protein)
1/4 cup hummus
1/2 bell pepper sliced
1/4 avocado sliced
Directions:
Place your leaf stem side down and cut off the thickest part of the stem. If the stem is really thick, then cut up into a V so that the leaf stays intact. Pile your ingredients into the center of the leaf, then fold the shorter, horizontal sides down first, and roll to keep everything contained. Wrap with recyclable paper.
Beyond Meat Products Can be Found at Participating Stores like Whole Foods, Target, Publix and Local Grocery and Organic Food Stores. To find one nearest you check out store locator: http://beyondmeat.com/store-locator
Snack:
ALOHA Trail Mix (Fiber, Vitamin C, Iron, protein, phyto-nutrients)
OR
1/8 cup raw almonds with 1/4 cup sour or tart cherry such as morello-type cherries
Dinner:
Broiled Eggplant Parcels with Pine Nuts -Via Organic Kitchen (fiber, folate, potassium, manganese, Vitamin C, K, B6, Niacin, Magnesium, protein, iron)
Serves 4
Ingredients:
2 Large Long Eggplants
1 package (8 ounces) of your choice type mozzarella cheese almond, rice, vegan or organic dairy cheese
2 organic plum tomatoes
16 Large Basil Leaves
2 tablespoons of olive oil
Sea Salt and Ground black pepper
For the Dressing:
2 tablespoons Olive Oil
2 teaspoons balsamic vinegar
1 teaspoon sun-dried tomato paste
1 teaspoon fresh lemon juice
For the Garnish
3 tablespoons toasted pine nuts
torn basil leaves
Directions:
Remove stalks from eggplants and then cut eggplants lengthwise into thin, even slices-- the aim is to get 16 slices in total (each about 1/4 inch thick), dispose of the first and last slices.
Bring a saucepan of water to a boil and cook the eggplant slices for 2 minutes. Drain and then dry on paper towels
Cut the cheese of choice into eight slices. Cut each tomato into eight slices not counting the first and last slices.
Take two eggplant slices and place on a flameproof tray, in a cross. Place a slice of tomato in the center, season lightly, add a basil leaf, then add a slice of cheese, another basil leaf, a slice of tomato, and more seasoning.
Fold the eggplant slices around the cheese and tomato filling to make a small parcel or package. Repeat with the rest of the ingredients to make eight packages. Chill the eggplant packages for 20 minutes.
To make the dressing, mix together all the ingredients and season to taste with salt and pepper.
Preheat the boiler. Brush the eggplant packages with small amount of olive oil and cook for 5 minutes on each side. Serve hot, with the dressing, sprinkle with pine nuts and basil.
Enjoy!
Eat Organic. Buy Local. Buy Fair Trade
I have heard every excuse as to why one's diet is lacking. The most common of which is; " I do not have the time to eat healthy." They are busy with work, taking care of kids, school, Facebook, healthy food is too expensive, you name it! As a society we are constantly on the move and convenience and ease is needed. It is too easy to pick up dinner at the drive through or stop and grab a slice of pizza for lunch. These foods taste good, are energy or calorie dense and are relatively inexpensive. Pizza and a fast food bacon burger meals may satisfy your hunger, and keep you awake, but are missing the nutrition your body needs to prevent disease and stay young and healthy.
Nutrition should not be confused with diet. What you put into your body on a daily basis should be the fuel needed to keep you running full steam ahead! I use this analogy a lot with my patients; would you put regular unleaded gasoline in a luxury car like a Phantom Rolls Royce or Ferrari? Heck no! Then why are you treating your body like a broken down piece of junk?
There are simple, easy and delicious ways of ensuring your body is getting the appropriate amounts of vitamins and nutrients. I will be listing a few examples of meals below, but will not be getting into specifics on the amounts of each vitamin or nutrient in this post. For specific questions or concerns do not hesitate to contact me at drsuzheals@gmail.com.
Sunday
Today is the day you should do your food shopping for the week. If you go in the morning you can avoid the last minute sunday night shooppers or you can do your shopping online. Several sites will deliver to your home. These may be more expensive but you will not be wasting your time driving, parking and waiting in lines. Make a list and try to actively plan out your meals and snacks while doing your shopping. This can help save money and ensure all your meals will be complete and nutritious. Keep in mind tricks to add vitamins and nutrients to each meal. For example, companies such as ALOHA have powders that even come in small packets that can be easily added to water, milk, cereal or other recipes. ALOHA powders contain several superfoods and are made only from natural and organically grown ingredients. They are free of artificial colors, flavors, sweeteners, or additives and are a great addition to any meal especially when on the go!
You can find these products at www.aloha.com (Promo Code:DRSUZHEALS 20% off order)
Monday-Friday
Back to work or school! Monday's are great because we can think of this as the day we start fresh. All the shopping and planning you did sunday will be helpful today through Friday.
Breakfast:
Dr. Suz Heals Very Berry Oatmeal (Fiber, Calcium, Vitamin A, Vitamin D)
Ingredients
1/2 cup old-fashioned or quick cooking oats
1 cup water or milk of choice (almond, rice, hemp, coconut)
1 packet of ALOHA Daily Good Berry
1/2 cup fresh or organic/local frozen berries
Directions
Add the oats and water or milk to a pot and cook the oatmeal according to package directions. Once cooked, stir in the Daily Good.
OR
Breakfast:
Dr. Suz Heals Energy Boosting Smoothie (Fiber, Vitamin C,A, D, Calcium, Protein)
Ingredients:
1/4 cup almond, hemp or coconut milk
1 cup water
1 organic green apple
1/4 cup organic berries (blueberries, blackberries or raspberries)
1/2 cup kale
2 scoops ALOHA Vanilla Plant-Based Protein
Directions:
Place everything in your blender and blend until smooth.
Lunch:
Collard Roll Ups (Fiber, phyto-nutrients, Vitamin A, Vitamin K, B Vitamins, Folates, Calcium, Iron)
Ingredients
Collard Green Leaf Washed and Dried
3 strips of Beyond Meat Beyond Chicken Grilled Chicken Strips (added protein)
1/4 cup hummus
1/2 bell pepper sliced
1/4 avocado sliced
Directions:
Place your leaf stem side down and cut off the thickest part of the stem. If the stem is really thick, then cut up into a V so that the leaf stays intact. Pile your ingredients into the center of the leaf, then fold the shorter, horizontal sides down first, and roll to keep everything contained. Wrap with recyclable paper.
Beyond Meat Products Can be Found at Participating Stores like Whole Foods, Target, Publix and Local Grocery and Organic Food Stores. To find one nearest you check out store locator: http://beyondmeat.com/store-locator
Snack:
ALOHA Trail Mix (Fiber, Vitamin C, Iron, protein, phyto-nutrients)
OR
1/8 cup raw almonds with 1/4 cup sour or tart cherry such as morello-type cherries
Dinner:
Broiled Eggplant Parcels with Pine Nuts -Via Organic Kitchen (fiber, folate, potassium, manganese, Vitamin C, K, B6, Niacin, Magnesium, protein, iron)
Serves 4
Ingredients:
2 Large Long Eggplants
1 package (8 ounces) of your choice type mozzarella cheese almond, rice, vegan or organic dairy cheese
2 organic plum tomatoes
16 Large Basil Leaves
2 tablespoons of olive oil
Sea Salt and Ground black pepper
For the Dressing:
2 tablespoons Olive Oil
2 teaspoons balsamic vinegar
1 teaspoon sun-dried tomato paste
1 teaspoon fresh lemon juice
For the Garnish
3 tablespoons toasted pine nuts
torn basil leaves
Directions:
Remove stalks from eggplants and then cut eggplants lengthwise into thin, even slices-- the aim is to get 16 slices in total (each about 1/4 inch thick), dispose of the first and last slices.
Bring a saucepan of water to a boil and cook the eggplant slices for 2 minutes. Drain and then dry on paper towels
Cut the cheese of choice into eight slices. Cut each tomato into eight slices not counting the first and last slices.
Take two eggplant slices and place on a flameproof tray, in a cross. Place a slice of tomato in the center, season lightly, add a basil leaf, then add a slice of cheese, another basil leaf, a slice of tomato, and more seasoning.
Fold the eggplant slices around the cheese and tomato filling to make a small parcel or package. Repeat with the rest of the ingredients to make eight packages. Chill the eggplant packages for 20 minutes.
To make the dressing, mix together all the ingredients and season to taste with salt and pepper.
Preheat the boiler. Brush the eggplant packages with small amount of olive oil and cook for 5 minutes on each side. Serve hot, with the dressing, sprinkle with pine nuts and basil.
Enjoy!
Eat Organic. Buy Local. Buy Fair Trade
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