{Healthy Eats} Dinner, Dinner, Spaghetti Squash Winner

I finally picked up some spaghetti squash from my local grocery store.  Yay! I was searching high and low for it ever since eyeing spaghetti squash recipes on Pinterest over the past few months.

Directions:

I cut it down the middle (which proved to be a little more difficult than I thought), coated the inside of both sides of the squash with extra virgin olive oil.  Then, I sprinkled salt and black pepper on top.
I placed the squash hollow-side down and rubbed olive oil on the outside also.

Place dish in the oven (preheated at 400 degrees) for about 40 minutes.

This was my first time cooking spaghetti squash ever so, I wasn't exactly sure if it was done.  I took my fork and separated the strands carefully.

I scraped the strands out onto my plate and poured my vegetarian spaghetti sauce mix on top.  (Recipe for that coming soon).

My verdict:

It had a light taste compared to using pasta and I didn't get that "overstuffed" feeling that I usually get with pasta and spaghetti.

My only negative is that it did have that "squash" taste.  Sounds weird I know but, I have never liked squash.  It has that watery taste that I just do not care for.  I don't know what I expected spaghetti squash to taste like.  It is still squash, duh!

I think next time I will season it a little bit more to mask that taste.

Have you ever tried spaghetti squash?

{Super Bowl Sunday} Neutralize Your Game Day Menu

Happy Super Bowl Sunday, loves!  #TeamSeahawks or #TeamPatriots?  My NY Giants aren't playing (*sad face*) so, I'm rooting for the Seahawks.

Amidst all of the camaraderie, laughter, and good times, Football Sundays (Thursdays, Saturdays and Mondays), and the Super Bowl Sunday can be downright stressful. Rooting for your favorite team, or for your pool numbers to come in, can lead to some serious stress and stomach acid.  I know about this all too well, when my NY Giants were playing this season!

 It also doesn’t help when you add spicy snacks to the mix. A Medical News Today study found when a fan’s team is losing they are 16 percent more likely to eat junk food. We’re not suggesting you toss out the chili, sliders or guacamole from your buffet. However, here’s a list of some healthy suggestions to mix into your game day menu to help neutralize your digestive juices and nutritiously nosh through the “Big Game.”

 1. Serve up some team-themed fruits and veggies. An apple a day keeps the doctor away so you can give a healthy cheer for your team. It’s also great for memory, reducing stomach acid and more.

Try dipping apple slices in caramel and serving them covered with team-colored sprinkles (Lime green, grey and navy for the Seattle Seahawks or red, navy, silver and white for the New England Patriots) or plating upright-inspired carrot sticks.

 2. Grilled not fried. Fried chicken wings are a game day favorite, but they are also full of fat and calories. Try grilling chicken instead with a delicious rub or marinade.

 3. Have a healthy supply of nuts. Peanuts have long graced the counters at every sports bar, but almonds are a delicious and healthy alternative to serve up at your football soiree. Rich in protein and essential fatty acids, almonds have been linked to promoting good heart health, which you’ll need when your team is pulling out an overtime win!

 4. Offer a different kind of chips and dip. Instead of the traditional tortilla chips and salsa, try serving up hummus and pita chips. Rich in protein, hummus helps fight hunger cravings and balance blood sugar levels, to curb excessive eating that often happens at a football game or party.

5. Wash down your game day snacks with a healthy helping of high-alkaline, functional water. According to Dr. Ralph E. Holsworth, director of clinical & scientific research for EssentiaWater, an optimally alkaline, high-pH diet that includes functional water can restore the body to a more balanced state.

 Proper hydration supports ideal pH in the body to balance the digestive tract and protect the stomach lining to reduce bloat. Less bloat leaves room to eat more snacks and fit into last year's jersey. If you’re planning to imbibe, try to have a glass of water for every alcoholic beverage consumed to reduce dehydration risks.

Also, for the athletes and those of us who like to workout regularly we know that having a great tasting water makes your workout sessions so much easier to get through.  After trying Essentia water, I now take it with me to the gym, work and keep some in my car to sip on while I'm in this ATL traffic running errands and such.  I love water that tastes really fresh and crisp.  No metallic after taste! Essentia is not only great for you but, it just tastes like fresh, clean water.

Have you tried Essentia water? What's on your Super Bowl Sunday menu?

Disclosure of Material Connection: This is a “sponsored post.” The company who sponsored it compensated me via product to write it. Regardless, I only recommend products or services I use personally and believe will be good for my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

{Healthy Eats} Trout + Salad

Dinner is served.  Well, one-half of it.  I will eat this rainbow trout and mixed greens salad now (1 hour before my gym workout) and then a second helping AFTER my workout. I'm trying to keep my weight up but, still be toned and healthy. 

 Remember, abs (and your whole body for that matter) are made in the kitchen!  I eat healthy and "clean" 80% of the time and have a sweet treat or something not so healthy 20% of the time.  What you put in your body really does show on the outside.  This dish was so delicious!  I usually have salmon once or twice a week but, this trout was a nice change.  

Oh, and I'm doing a "NO EATING AFTER 8 pm" rule.  This was my first week trying it and I will see if I notice anything different.  I will say that so far, my stomach seems flatter.  I'll keep you guys updated!

What are y'all eating this evening?

The Super Vitamin

Hey loves!  Now that we are officially in the winter months (it was BRICK here in Atlanta this morning with a temperature of sixteen degrees!), I have been upping my intake of fresh veggies, fruits, and vitamins.  If you want to keep those dreaded cold and flu bugs at bay, vitamins and fresh foods are essential.

One vitamin that I make sure to supplement with each day is vitamin D.  If I take nothing else, I take this one!  Whether you get it from the sun (the best source), foods (such as salmon and mushrooms), or vitamin supplements, this is a must-have for a healthier you.

My mom has been on me about taking vitamin D but, I did not really take it seriously until my doctor called me telling me that I needed to start taking 2000 i.u, of the vitamin every day.  More recently, I have been reading about all of the benefits to taking this super vitamin.

Here are just a few:

-bone health
-Helps with weight loss
-can help keep those winter blues away (when taken regularly, I notice a difference in my bouts with depression)
-boosts the immune system
-linked to prevention of many types of cancer
- helps to regulate blood sugar (this is especially important for a pre-diabetic like myself)

Get your vitamin D in every day, folks.  Your body will thank you in more ways than one.

3 Foods to Help You Stay Fit this Holiday Season

Happy holidays, loves!  From Thanksgiving on into the New Year,  there will be holiday dinners, company parties, and drinks (alcoholic and otherwise *wink*).  With the hustle and bustle of present buying, dealing with family and friends, and traveling, working out and eating healthy often goes out the window.

I'm all for being able to let my hair down a little and enjoying a little Jamaican black cake (my fellow Caribbean massive knows what I am talking about) or some mac and cheese. Life is for living and I like to have a little treat every now and then. The key is to not go overboard.  

I personally like to incorporate different foods that help detoxify or alkalinize the body.  There are numerous ones you can use but, my common three are:

1. Lemons (I squeeze half of a lemon into a cup of warm water)-  

• purifies the blood 
• rich source of vitamin C, magnesium, potassium, and calcium
• flushes out toxins
• aids in digestion

2. Apple Cider Vinegar ( I use the Bragg's Apple Cider vinegar)-

• rich in enzymes, B vitamins, folic acid and 
• supports bowel regularity
• detoxes the body

3. Green juice-

• made in a blender or juicer, a juice made from fresh fruits and green veggies is chock full of phytochemicals, vitamins and minerals.  
• the vitamins, minerals and phytochemicals in fresh green juice 
• can help you have more energy
• help with digestion 
• help to mae the body more alkaline

By all means enjoy your holiday season.  Drink, laugh and be in love with life but, do not let this season get you off track from your fitness goals. 

Happy Holidays!

Sunday Chronicles: Football + Healthy Eats

Hey, loves!  I had a rough morning due to staying out past 3 and having one too many drinks.  I went to a friend's surprise graduation party last night and it felt good to be social for a few hours.  Between work, traveling, and this daily battle with depression recently, I have NOT felt like being around a lot of people fake smiling and putting a lid on my feelings.  But, I'm getting better and I have to find a way get out of this rut.

Today, I am watching the Falcons beat the Saints and eating some kale salad for lunch.  I even made a homemade dressing that I found on Pinterest.

Recipe

2 tsp. of olive oil
1 tsp. of lemon juice
1/2 tsp. of honey


Drizzle over your kale salad and there you have it!  It is a great way to get a serving or two of greens (which I am trying to get much better about). I also added a few dried cranberries in mine and I love it!

I had a really bad breakout last week and I think I need to incorporate more fresh vegetables and fruits into my diet.  Breakouts are not a good look right now!  Not to mention how much better you feel when you eat cleaner.

What are you doing this Sunday?

{Product Review} Naturade Vegan Smart

Disclaimer:  I did not receive monetary compensation for this post.  I was sent this product for free to give an honest review.  All opinions expressed are my own.

Hey, loves!  You may remember me posting here about my search for a vegan protein supplement because  I have been toying with the idea of ditching whey protein.

Well, Naturade was kind enough to send me some of their Vegan Smart protein supplement in some delicious flavors, after reading that post.  I was anxious to try it out to see if it could compare to what I had been taking in the past.

I tried the vanilla flavor in the blender and mixed it with almond milk and a little water.I let it blend for about 20 seconds and then took a sip. It was so good!  I was bracing myself for a slightly chalky taste or funny after taste but, it had neither one!  It was very light in texture and it had a great vanilla taste.

The Naturade Vanilla Vegan Smart protein was so smooth and blended very well in just a few seconds.  This is something that was difficult for me to achieve with some other protein supplements in the past. In my past experience, it would take a lot longer to blend and I would still be left with clumps of protein that weren't pleasant on my tastebuds when going down. But, I would force myself to drink the whole thing down because hey, my dream body was awaiting!

Never again will I do that to myself after tasting the Naturade.  This stuff is the truth and will  really help me on my vegan transititon *wink*.


What is your favorite protein supplement?  Have you tried Naturade products? 


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The Flu Blues

Well, I officially have the flu.  It came out of nowhere really.  I had a slight cold for the past week and a half that I thought was on its way out.  Saturday morning I wake up feeling like straight hell but, I shook it off.  Later that day, after I was shivering uncontrollably I decided to take my temperature and it was 101.8 degrees.

To top it off, I had no one to turn to help me....and I mean NO ONE.  I reached out to people and I could not get in touch with anyone. It is probably THE. WORST. physically and mentally I have felt ever in my life. I  thought I would have to call the ambulance just to get some reprieve.  It was so bad! This whole experience has really opened my eyes to certain people's places in my lives and that's all I can say about that for now.

I tried  to go the natural route with my go-to honey, apple cider vinegar and lemon but, after my fever creeped up to 102.4 I had to act quick.  So, I took DayQuil during the day and NyQuil at night but, they did not alleviate my terrible congestion and I found myself crying every night.  I believe all of these things are happening in my life all at the same time for a good reason and that's all I have to cling to right now.

I'm still battling this flu and very alone feeling so, if you are a praying person I am asking you to send one up for me.


What remedies have worked for you when you've had the cold or flu?

Top Protein Sources for Vegans/Vegetarians

I have been going back and forth about going vegan for about two years now. The only thing really holding me back is those oxtails during Thanksgiving and Christmas, and my weekly meals of salmon and tilapia.  I find chicken and turkey nauseated some days at this point, and I already do not partake in any swine or steak dinners (I've actually never tasted pork before).   Right now I eat salmon or whiting about 3 times a week, and I know it would be tough for me to go without it.  

I'm still doing my research but in the meantime I'm mainly eating fish, occasionally a chicken wing or two, and the rest of the days I am eating meatless meals.   

My two main concerns:  

Will I lose a lot of weight?

Will I be able to maintain a well-balanced diet without any meat?


My mother is a vegan, and has been for a few years now, so I know it can be done.  If I know exactly how to cook and prepare delicious, filling vegan meals I won't be as tempted to eat chicken wings or fish every now and then. And I guess if I learn how to eat enough I won't start looking like Olive Oyl-- at least that's what I'm praying for!

I came across this article from Natural News that was very informative.  Call me slow but, I had no idea that veggies had protein! It does make sense though.  Interested in learning what to eat in a healthy vegan lifestyle or just looking to incorporate healthier options into your current diet?  

1. Vegetables - the proper foundation for all diets.
• 1 avocado - 10 grams
• 1 cup broccoli - 5 grams
• 1 cup spinach - 5 grams
• 2 cups cooked kale - 5 grams
• 1 cup boiled peas - 9 grams
• 1 cup cooked sweet potato - 5 grams

2. Legumes, also vegetables, get their own mention. Specifically lentils and beans, the foundation of many diets for centuries.
• 1 cup soybeans - 28 grams (1 cup tofu - 22 grams, 1 cup tempeh - 30 grams)
• 1 cup lentils - 18 grams
• 1 cup refried beans - 15.5 grams
• 1 cup garbanzo beans (and hummus) - 14.5 grams
• 1 cup pinto, kidney, black beans - 13-15 grams
• 1 oz peanuts - 6.5 grams

3. Nuts and seeds - a staple in most vegetarian and vegan diets.
• 1 oz. cashews - 4.4 grams
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
• 1/4 cup (2 oz.) walnuts - 5 grams
• 1 oz. pistachios - 5.8 grams
• 2 tbsp almonds - 4 grams
• Nut butters - peanut butter, almond butter, cashew butter - 2 tablespoons has about 8 grams of protein

4. Non-dairy milk - Soy, almond, ancient grain. 1 cup gets you 7-9 grams of protein.

5. Grains - Ancient grains, sprouted grains, multi-grains - a major part of the diet.
• Quinoa is versatile and delicious. 1 cup - 9 grams.
• Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.
• Seitan, or flavored wheat gluten, has about 52 grams per cup, but it may not be a good idea to eat a lot of it.
• Oatmeal - 1 cup = 6 grams.
• Sprouted grain bread products - buns, tortillas, bread. Pack a sandwich or a wrap and you'll get 7-10 grams from the bread alone.

6. Convenience foods: There are vegan protein powders and bars to fill in the gaps on the go. Hemp - 30 grams of hemp powder in your smoothie gives you 11 grams of protein.

7. Supplements - spirulina and chlorella are used often by vegetarians and vegans for their rich nutrient content, and protein content

Learn more: http://www.naturalnews.com/036270_vegan_protein_legumes.html##ixzz3IcrGEQU3

Health, Chocolate and Wellness

Hey, loves!  I recently came across a company called Xocai and I love their products!  They are a health and wellness company that makes great, delicious products such as antioxidant-rich chocolate, protein supplements, energy drinks, vitamins and skin care products that are very health for you and supply your body with natural ingredients.

I have to admit, I was skeptical at first but Xocai won me over!  I was so impressed I decided to join the company and show other people I know how to eat well and get closer to reaching their weight and fitness goals.

What I love about their chocolate, protein supplements and energy drinks is that they are not chock full of sugar, artificial sweeteners or any of those things that some "healthy" products are laden with.  I'm pre-diabetic so, it is extremely important to me that I maintain a diet that is not full of sugar or a bunch of ingredients I can not pronounce.

I've never been much of a huge chocolate fan but, these chocolate bites have been the perfect little after-dinner dessert for me some days.

The Xocai chocolate nuggets are made from quality Belgian chocolate that combines antioxidant-rich ingredients such as cacao, acai and blueberries.  They have a smooth taste without giving me that "cotton mouth" feeling I get when I eat other chocolates.

Also, the Xocai Protein supplement is currently my staple when I make my workout shakes.  I love that the sugar content is low and that it does not have a chalky taste.

If you have been wanting to take charge of your health without forgoing a variety of options and great taste, try out Xocai products.  You won't be disappointed!


*I was not paid to review these products.  I have given my honest opinion of these products.

5 Protein Powders for Vegans/ Vegetarians

I have upped the ante on my workouts since the beginning of the summer by doing more weight lifting than cardio and working it out consistently 4 to 5 times a week.  I  typically like to have some whey protein after I leave the gym to help me with building my muscles up since I am not really trying to lose much weight and I'm going for a toned look.

Recently, I have been toying with the idea of transitioning to a vegan diet and have been slowly eating less chicken and turkey.  I also only drink almond milk and figured that it would make sense to look into a protein supplement that does not have whey (which is made from milk).

After perusing online, these 5 are my top contenders:

 Plant Fusion Protein

Garden Of Life Raw Protein

SunWarrior Warrior Blend 

VegaOne  All-In-One Nutritional Shake

 Naturade VeganSmart Nutritional Shake

All of these protein supplements contain no dairy and no soy.  Just straight up plant protein which is great for vegans, vegetarians or those who are lactose intolerant.  I wish I could taste test each one to help me decide which one to buy but, it looks like I will have to choose one and hope that it does not taste like sawdust.  

Have you tried using plant protein shakes?  Which one would you recommend?

Arden's Garden Goodness

When I don't have time to pull out my juicer in the mornings, Arden's Garden juices are my go-to for some green goodness in a glass. I love that they are all natural --no added sugar or preservatives at all. 

The Yoga I Vegetable Juice is my favorite!  It has kale, spinach, apples, pineapples, lemon, ginger, and distilled water and tastes so good.  I try to get in my greens whenever I can because they really help my energy levels stay up throughout the day and they are so essential for the immune system.  When you work with germ-ridden third graders every day, you need all the the greens you can get!

What are your favorite natural juices?

Green Banana Smoothie

Hi, loves!  I was at home for a few hours today and felt a snack binge coming on so, I decided to whip up a little something that would satisfy my hunger and still be healthy.  Smoothies are my go-to snack when I  do not want to scarf down  a bunch of processed snacks.  

Recipe:

-1 frozen banana

-1 handful of spinach

-1/2 cup of almond milk

-1 tsp of peanut butter

That's it!  You get your protein and greens all in one.  It's a great between meal snack!

What are your smoothies of choice?

Apple Fasting

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Hi, loves! Forget an apple day, how about an apple every few hours? lol. That's what I did all day today. Me and my honey decided to do an apple fast.  It was totally spur of the moment and it all started when I woke up this morning and started scrolling through my phone reading different articles.  I came across an article about apple fasting and decided to just do it.

I was looking to detox anyway but wasn't sure what exactly to do or when (running in and out of the bathroom at work is just not cute).  Fasting has so many benefits but, because I am pre-diabetic I have been hesistant to do one out of fear that my blood sugar may drop too low and make me feel like I want to pass out. But, I decided to start out with an apple fast because it is recommended for those of us not used to fasting.

The Deets

• eat apples throughout the day (try to buy organic if you can)
• Drink room temperature or warm water (this aids in elimination)
• No caffeine, juice, coffee, etc.

 Some of the benefits include:

• giving your digestive system a rest
• removes toxins from the body
• boosts mental clarity
• gives your entire body a re-boot

We did this all day today and right around 2pm, I started to feel fatigued and slightly light headed.  We even went to the gym and lifted weights (I would suggest this).  I ate a small meal this evening of salad, sweet potatoes and a teriyaki tofu concoction I whipped up.  

I feel slightly tired but, overall I'm glad I tried it.  I'm thinking of easing my way up to a 3-day fast eventually.  

Have you ever done a fast? How did you feel afterwards?

We Juicin' Over Here!

This morning I decided to pull out the juicer and make something that would help me to feel better about all the crap I ate this Memorial Day weekend.  I was in New York for my grandmother's big 80th birthday bash and while I had lots of fun (Trini people really know how to party!), I felt awful the last two days there because I had way too much cake, oxtails, curry chicken, and maybe a tad bit too much alcohol.

I was feeling so sluggish and felt like I looked crazy! I noticed a few small breakouts so, I knew it was time to fill my body with some fresh, wholesome foods.  I used any fruits and veggies I could find at the house and whipped something up that was so tasty.

Recipe:

1 bundle of kale
2 small apples
4 carrots
1 cucumber
5 stalks of celery
about 2 tbsp. of grated ginger

*After juicing, I put the juice in the blender with about a half cup of frozen blueberries, raspberries and blackberries and blend for a little added sweetness.

The color does not look that appealing but, it tastes so good and I feel better!


What's your favorite juicing recipe?

Green Juice Gives Me Wings

The Mr. has been on a juicing kick recently and I'm reaping the benefits! I've been drinking fresh green juice every morning for the past week and I've noticed that I have so much more energy during the day. A few weeks ago, I was feeling so depleted and drained(I blamed it on working with rambunctious kids every day) and now I have life again! No, but really I feel like a brand new chick.

Here's what I had this morning:

Recipe:

-3 to 5 stalks of celery

- 1 apple

- 2 carrots

- 1 cucumber

- 3 handfuls of spinach

I'll be honest, too much green in my juice makes me want to gag sometimes so, I like my juices a little sweeter than how this turned out (3 parts veggies to 2 parts fruit is my preference).  Next time I will add an additional fruit like pineapple, mango or banana.  I'm just thankful for the extra pep in my step! 

How green do you like your smoothies/juices?

Breakfast Eats: Smoothie Recipe

In an attempt to eat more fruits and veggies every day, I've been making smoothies (especially in the mornings).  I noticed that I do not have much of an appetite in the mornings like I used to so, smoothies work perfectly for me before or after my workouts. They are very filling and give me the nutrition I need to get through a hectic day

Recipe:

1/2 bag of frozen blueberries
1/2 bag of Tropical smoothie blend frozen fruits (mango, strawberry, pineapple)
1 Vanilla Dannon Oikos greek yogurt
1/2 cup of almond milk
1 handful of raw spinach leaves

I put everything in my trusty blender and that's it--a healthy breakfast smoothie!  Sometimes I add a cup of apple juice for added sweetness or a few tablespoons of agave nectar.  After a workout, I add 1-2 scoops of whey protein powder.

What kinds of smoothies/juices are your favorite?

Naked Juice--Maybe Not as Naked as You Think

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While scrolling through Facebook today I saw that Naked Juice had a class action settlement.  This immediately caught my attention because I stock my fridge with Naked juices every chance I get.  In fact, I had just  picked up a few of them this morning because they were on sale for 2 for $4 (an unheard of price!).

 After clicking on the link, I read that according to the USA Today article, PepsiCo announced that their Naked Juice products will no longer be able to label their juices as all-natural.  One of the guidelines of natural products is that they have to contain no genetically modified organisms (GMO's), added colors, or artificial flavors.  The lawsuit claims that Naked Juices do contain synthetic ingredients and, therefore, cannot use the all-natural label currently seen on their bottles.

I hate to think that Naked Juice was preying on the "all-natural" trend that many people have moved towards just to gain a huge profit.  Although I am not that strict in buying all organic and/or natural products, this will probably make me think twice the next time I see Naked Juice products in the natural juice aisle.

Do you buy Naked Juice products?  Find out how you can qualify to get up to $75 in cash from the Naked Juice Settlement.

Clean Eats

I recently finished the 10 day detox by Koya Webb and I'm already thinking about doing another one next week. Want to find out what the 10 day detox entails? Click here.

I had more energy, my stomach was flatter, my skin was glowing and I was seeing more results from my workouts....and all within just 10 days! Needless to say, I was really feeling myself and I want to do another detox to get that feeling back.  I'm a slim girl so I was a little afraid to start losing weight in other places but, I only lost about 3 pounds.

After coming off the detox, I've been dealing with some major life curveballs and I began to stop by Krispy Kreme for some doughnuts and chips began to replace my evening snack of Greek yogurt.  When I'm stressed, junk food becomes my comfort and I have been under a lot of pressure recently but I know that I will not be able to reach my fitness goals if I continue to stuff my face with Oreos and Cheetos.  So, I have decided to go back to eating cleaner and will officially do another 10 day detox on Monday.

Here's what I had for breakfast:

Egg white omelet with spinach and mushrooms
Greek yogurt
1 bottle of Arden's Garden green juice

Gotta control this emotional eating so that I can feel better and be better equipped to deal with everything being thrown my way.

What do you turn to when you are stressed or upset? 

Join Me in the 10 Day Detox plan

I've been thinking about doing some sort of detox for a few months now and it's time! I was scrolling through Instagram when I saw the 10 day detox plan posted by Koya Webb, a holistic and wellness coach and yoga guru.  I have been looking something that could reboot my body without being too harsh (I don't have a lot of down time right now to sit in the bathroom every five minutes) so, when I came across this I made up my mind to just do it.  I even convinced my beau to do it too! I'm on Day 2 and I did crave bread around lunchtime but I was able to resist.  

Want to know what it entails?

*Here's what you will eat each day:

Start your day with 8-16oz of room temperature water with the juice of 1/2 lemon (freshly squeezed)

Breakfast: Fresh Fruit or Smoothie

Lunch: Large Salad and/or Veggie Dish

Dinner: Large Salad and/or Veggie Dish

Snacks: Lots of Fruits and Veggies
(4 apples, 3 oranges, 3 cups of berries, 2 bananas, 1/4 watermelon)
(2 Cucumbers, 4 bell peppers, 3 cups of cherry tomatoes)


Commit to: No Animal, Dairy, Bread, Pasta, or Rice

• Lots of Fruit (1 pound or more a day)
• Bananas, Apples, Oranges Etc
• Lots of Veggies (1 pound or more a day)
• Lots of Distilled Water (half your weight in ounces Ex: 160lb person would drink 80 ounces) So think 5 16oz bottles of water a day! 

Remember THIS IS ONLY 10 DAYS! You can do it!

What more details on healthy living?  Visit Koya's site at www.koyawebb.com