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Day 1

  • Breakfast – Brown rice cereal with berries
  • Lunch – Quinoa salad over mixed greens with salsa and avocado
  • Dinner – Coconut fish with broccoli, brown rice, steamed veggies

Day 2

  • Breakfast – Veggie omelet
  • Lunch – Baby greens, pecans and leftover coconut fish (from previous dinner)
  • Dinner – Chicken soup, green salad

Day 3

  • Breakfast – Amaranth with berries
  • Lunch – Chicken and black bean burrito
  • Dinner – Fried brown rice Swiss chard stir-fry, cucumbers

Day 4

  • Breakfast – Leftover brown rice stir-fry with poached egg
  • Lunch – Lettuce wrap with leftover brown rice and veggies
  • Dinner – Turkey burger in lettuce wrap with avocado, tomato, red onion, and mushrooms

Day 5

  • Breakfast – Breakfast burrito
  • Lunch – Black beans with cilantro served with sliced veggies
  • Dinner – Firecracker shrimp with cilantro almond pesto, quinoa, avocados and tomatoes

Day 6

  • Breakfast – cooked brown rice or whole grain cereal
  • Lunch – Mexican salad
  • Dinner – Butternut squash soup, green salad

Day 7

  • Breakfast – Huevos Rancheros
  • Lunch – Hummus and raw veggies
  • Dinner – Chicken vegetable brown rice soup, gluten-free crackers
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Stir Fry Vegetables and Chicken(or shrimp/steak)

Use chicken, shrimp, filet (lean steak)
Small amount of olive oil
Stir Fry FRESH vegetables (mushrooms, bell peppers, broccoli, squash, and bean sprouts)
Use Tamari instead of Soy Sauce (Or Gluten Free Soy Sauce)

Garbanzo Bean Salad

Mix drained cooked garbanzos, veggies, EVOO, lemon, salt, and pepper

Butternut Squash soup

Boil peeled and cubed butternut squash in organic Chicken Broth. When soft and mushy blend squash and broth in a blender until smooth. Put mixture back on the stove top and add coconut milk until creamy. Add sea salt, pepper, and cayenne pepper to taste.

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While I am not strictly following these sample menus, I am posting them here as a guideline. These have helped me to “think outside the box” in my own meal planning.

Day 1

  • Breakfast – Veggies and scrambled egg stir-fry
  • Lunch – Black beans with cilantro served with sliced veggies
  • Dinner – Baked wild salmon with brown rice and spinach salad

Day 2

  • Breakfast – Oat groats with berries
  • Lunch – Salmon-spinach salad (use salmon from previous dinner)
  • Dinner – Stir-fry veggies and chicken breast over brown rice

Day 3

  • Breakfast – Breakfast Burrito
  • Lunch – Quinoa chicken salad (use chicken from previous dinner)
  • Dinner – Grilled whole chicken, sweet potato fries, green salad

Day 4

  • Breakfast – Cooked brown rice or whole grain cereal
  • Lunch – Chicken and black bean burrito
  • Dinner – BBQ salmon burger served over Mirepoix

Day 5

  • Breakfast – Veggie omelet
  • Lunch – Leftover quinoa chicken salad
  • Dinner – Brown rice spaghetti with grass-fed beef and organic canned tomatoes

Day 6

  • Breakfast – Breakfast salad
  • Lunch – Leftover quinoa chicken salad
  • Dinner – Wild Ahi Tuna, brown rice, cabbage salad

Day 7

  • Breakfast – Egg and Veggie stir-fry
  • Lunch – Garbanzo bean salad
  • Dinner – Butternut squash soup (Homemade or Trader Joe’s), hot quinoa, green salad
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Moroccan Eggplant Curry

2 Medium to large eggplants, cubed
1 onion, chopped
3 carrots chopped into bite-sized chunks
3 celery stalks, chopped

Sauté for a few minutes until almost tender and then add:

2 cloves garlic, minced
1 Tbsp fresh ginger, minced
1 small zucchini chopped into bite-sized cubes
1/2  tsp paprika
1 tsp cumin
1 Tbsp fresh or freeze-dried oregano (or 1 tsp dried)
1/8 tsp ground turmeric
3/4 tsp cinnamon

Sauté until the zucchini softens slightly, then add:

1-19 ounce can of diced tomatoes with the juice
1 C canned chickpeas with the juice

Let cook until bubbly and then pour into a baking dish. Cover and bake in a 350 degree ocen for about 45 minutes. Stir occasionally. Once you put the curry in the oven, start a pot of brown rice, using 2 C Gluten Free chicken or vegetable broth, 1/4 (heaping) tsp of all spice. Once boiling, add 1 C brown rice, turn heat down to low and cover. Cook at low for 40 minutes or however long directed by the rice packaging. Serve the curry over a pile of brown rice.

Marinara Meat Sauce with Brown Rice Pasta

EVOO
1 green bell pepper
chopped 1 yellow onion, chopped
1 pound of organic grass fed ground beef
1 jar marinara sauce
Brown Rice Pasta

Put a large pot of water on to boil. Heat some EVOO in a deep dish skillet, add onion and bell pepper, saute until soft. Add ground beef and brown. Add marinara sauce. Heat through and allow to simmer. Once water comes to a rolling boil, add pasta and cook according to package directions. Drain pasta and toss with sauce. Serve with a baby greens salad.

Dill Salmon with Stir Fried Veggies and Brown Rice

Put the frozen package of salmon in the fridge the morning you want to cook it and it will defrost safely. When you are ready to cook, season the fillets with a little bit of dill and fresh lemon or lime. Using a well seasoned pan that won’t stick is helpful. Heat up some olive oil, then put the salmon fillets in “upside down” (purchasing the salmon with the skin on is easier to cook), cover the pan and cook for about 5 minute, then flip the salmon and cook for another 5 minutes, on medium to high heat. This is wonderful with some stir-fried vegetables and brown rice.

Falafel Salad

3 C well cooked chickpeas (2-15 ounce cans will equal 3 cups) well drained
1/2 tsp salt
1/4 tsp cayenne pepper
1 tsp dry parsley
1/2 tsp garlic powder
2 medium eggs
1/4 C rice flour

Drain the chickpeas and place them in a large bowl. Use a potato masher to mask the beans the same way you would mash potatoes. They taste best if they aren’t too smooth, so be sure to leave then a little chunky. Add the salt, cayenne pepper, parsley, garlic powder, and eggs. Mix everything together until you have a sticky mass. Add the rice flour and mix again.

Generously oil a cookie sheet. Using about 2 tablespoons per falafel, shape mixture into small patties. Arrange the patties on the well oiled cookie sheet. Flip each patty over so that it is lightly coated with oil on each side. Bake at 450 degrees for about 20 minutes. Check them after 15 minutes, but they will probably need about 5 minutes more.
Serve falafels over a baby greens with cucumber, cherry tomatoes, and some fresh dill. Toss with EVOO & lemon juice, season with salt and pepper.

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I have been following the general 4-week program for detoxification and healthy living for a week now.

I exercised five days this week… not the full 7 I had hoped, but “life” happens. I did my best and I know the goal is not “perfection”. One day I worked strenuously in the yard for 6 hours. (That has to have counted extra.) I feel great and (no foolin’) I have lost 4 pounds. :) I am thrilled!

I found that I prefer to drink an Arbonne vanilla protein shake for breakfast each day. It is simply the easiest thing for me as I am trying to get my morning started.

Arbonne’s Go Easy! Protein Shakes helps me to feel satisfied for longer periods of time with increased energy, thanks to more than 20 essential vitamins and minerals, the exclusive Protein Matrix and INNER G-Plex Proprietary Blends, as well as flaxseed for heart health. They are wheat-free, Gluten-Free, dairy-free, soy-free, and do not contain whey. In each 2 scoop serving you will find 20 grams of sweet pea, cranberry, and rice protein ideal for health, especially when eliminating allergenic food sources. Drinking meals is easier on digestion and allows our body to have energy for detoxification.

Arbonne’s Go Anywhere! Fiber Booster is a blend of soluble fibers from fruits and grains that provide 12 grams of high quality fiber, giving you nearly half of what’s recommended daily. It contains no saturated or trans fats. This non-gritty, flavorless, odorless powder can be mixed with liquid or food.

The basic shake recipe is as follows:

  • 2 scoops Arbonne Figure 8 Protein shake (chocolate, vanilla, or a combination of both)
  • 1/2 to 1 scoop Arbonne Figure 8 Fiber Booster
  • 1 C Liquid – your choice of water, rice milk, or unsweetened almond milk
  • 1 serving of healthy fat – 1 tsp almond, flax, or coconut oil OR 1/4 C coconut milk or coconut water OR 1 Tbsp ground flax OR 1 Tbsp nuts (not peanuts) OR 1/4 avocado.
  • Ice – optional

Helpful hints for making shakes:

  • Blend in a strong blender. The Magic Bullet works great.
  • Freeze fresh fruit to add in the future
  • Add fresh spinach to shakes, you won’t even taste it
  • Adding chopped ice to any shake will turn it into a smoothie

Some shake recipe variations:

  • My personal favorite – instead of ice, I simply toss in 1/2 a frozen banana (these can be bought when the cost is low, peeled, cut in half, and frozen, stored in a zip lock freezer bag). This high GI fruit does add calories.
  • Chocolate Berry Shake – add 1/4 C strawberries or cherries to the basic chocolate protein/fiber shake
  • Chocolate/Vanilla Chai shake – use 1 scoop of each vanilla and chocolate protein shake, almond milk, pumpkin pie spice.
  • Pumpkin Pie Shake – 2 scoops Arbonne vanilla protein shake and 1 scoop fiber shake, 4 ounces pumpkin puree, 1 C almond milk, pumpkin pie spice, stevia, 1 Tbsp pecans

Be creative. Create your own shake recipe… and feel free to share!

On to week 2.

End note – You can order these and other Arbonne products through your Arbonne Independent Consultant or online at my Health At Last website.

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Huevos Rancheros

Fry or scramble 2 eggs serve over a bed of warmed pinto beans, top with Gluten Free salsa and avocado

Chicken and Brown Rice Soup (homemade stock)

1. Trim the meat off leftover roasted chicken and set aside in a bowl (reserve half for soup and the other half for salad).
2. Place all bones, skin and “inedible” chicken parts from both chickens in a big pot.
3. Remove saved pan drippings from the refrigerator, all the fat will have floated to the top. Scrap off with a spoon, either discard or you can save in the freezer to use for savory pie crusts at another time. Place the remaining pan drippings in the pot, they will be very gelatinous, this is normal.
4. Add one large chopped onion, 2 chopped celery sticks, 2 chopped carrots, one bay leaf and about 6 black peppercorns. Cover contents of pot with water, bring to a boil and then turn down to a simmer. Allow to simmer all day or at least several hours.
5. Drain off bones, ect. You are left with a delicious, nutritious broth. Salt to taste, add carrots, celery, the leftover chicken and brown rice. Boil until veggies and rice are cooked. You can also use this broth as a base for a butternut squash soup.

Cooked Brown Rice Cereal

Boil water as directed on rice cereal box. Add rice and frozen blueberries. Cover and simmer for a couple minutes. Turn off heat source and continue to steam for 5 minutes. Blend almond milk with 1 scoop of Arbonne’s Vanilla Protein Shake and 1 scoop of Arbonne’s Fiber Booster in the blender. Mix blended protein and fiber booster in the rice cereal. Serve warm.

Turkey Chili

1 1/2 teaspoon EVOO
1 LB ground turkey
1 onion, chopped
2 cups water
1 (28 ounce) can canned crushed tomatoes
1 (16 ounce) can canned kidney beans – drained, rinsed, mashed
1 Tbsp garlic, minced
2 Tbsp chili powder
1/2 tsp paprika
1/2 tsp dried oregano
1/2 tsp ground cayenne pepper
1/2 tsp ground cumin
1/2 tsp salt
1/2 tsp ground black pepper

Heat the oil in a large pot over medium heat. Place turkey in the pot and cook until evenly brown. Stir in onion, cook until tender. Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Add seasonings. Bring to a boil. Reduce heat to low, cover , and simmer for 30 minutes. Top with slices of avocado.

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3-egg omelet with beans, bell peppers and onions

Crack three eggs into a bowl, beat well. In a skillet, sauté onion and bell peppers until soft and fragrant. Add a scoop of your pre-made pinto beans and heat through. In a non-stick skillet, heat through some EVOO. Add beaten eggs. Allow eggs to cook on the bottom and around the sides. Add bean, pepper and onion mixture to one side of the eggs and then fold over the other side on top. Allow to cook for 1 minute more. Optional – add Gluten Free salsa.

Pinto Beans

Soak beans overnight in water. Rinse beans, cover with water and cook for several hours until soft. (Alternatively, you can pressure cook for 11 minutes.) Drain off excess water, add some oregano, salt, pepper and olive oil. Refrigerate in an easily accessible container.

Split Pea Soup

In a big pot combine 1 cup washed split peas, grated carrot and potato, chopped celery and onion, and water (can use Gluten Free chicken broth) to cover plus an inch, and salt. Bring to a boil. Simmer until peas are soft and soup is thick.

Roasted Chicken

Place organic chicken in large baking dish, breast side up. Make sure to remove organs. Stuff inner cavity with celery and carrots. Drizzle the outside with olive oil. Season with salt and pepper. bake at 325 degrees for 3 hours.
Pan drippings can be stored in the refrigerator in a covered, glass bowl.
Serve slices of chicken breast with your favorite sides.
Cover leftover chickens with foil and refrigerate.

Baby Greens, Pecans, Apple and Chicken Salad

Top a bed of baby greens with chopped pecans, apples and some leftover roasted chicken. Toss with EVOO & lemon juice, season with salt and pepper.

Super Simple Delicious Chicken and Brown Rice Soup

1 hot cooked chicken (roasted chicken pre-cooked at any grocery store!)
1 box gluten free chicken broth (get 2 if you want to make a large pot)
Frozen/canned peas, carrots, and corn (you can substitute for your favorite veggies)
Brown Rice Spices/Salt/Pepper to taste (garlic sea salt, thyme, pepper).
Fresh rosemary, if available.
All the quantities just depend on how chunky you want it and if you want leftovers. Just shred the chicken and put everything into a pot and warm.

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For the Detoxification program I am following and for healthy living, you can substitute an Arbonne vegan, protein shake 1 to 2 times per day for any meal and it is recommended you eat green leafy vegetables with every meal (yes, you can even toss some into your protein shake if you want).

Day 1

  • Breakfast – 3 egg omelet with beans, bell pepper & onion
  • Lunch – Split Pea Soup with brown rice
  • Dinner – Roasted chicken with Baby Greens salad

Day 2

  • Breakfast – Huevos Rancheros
  • Lunch – Baby Green, pecans, apple and chicken salad
  • Dinner – Chicken and brown rice soup

Day 3

  • Breakfast – Cooked brown rice or whole grain cereal
  • Lunch – hummus and raw veggies
  • Dinner – Turkey Chili with avocado slices

Day 4

  • Breakfast – breakfast salad
  • Lunch – Black beans with cilantro served with sliced veggies
  • Dinner – Moroccan Eggplant Curry with brown Rice

Day 5

  • Breakfast – 3-egg omelet with beans, bell peppers & onion
  • Lunch – leftover Moroccan eggplant curry with brown rice
  • Dinner – Marinara with grass-fed Organic Beef & brown rice pasta

Day 6

  • Breakfast – Huevos Rancheros
  • Lunch – Leftover brown rice pasta with sauce
  • Dinner – Dill salmon with stir-fried veggies and brown rice

Day 7

  • Breakfast – Brown rice and beans with salad
  • Lunch – Salmon-spinach salad (use salmon leftover from previous dinner)
  • Falafel Salad
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Lean Proteins – Free Range/Cage Free/Hormone Free

  • Arbonne Figure 8 vegan protein shakes, lean chicken & turkey, cold-water fish (salmon, halibut, cod, mackerel, sardines), shellfish, grass-fed lean red meat (1 time per week), lamb, game

Healthy Fats – Small Serving Size

  • Raw nuts & seeds (no peanuts), macadamia nuts, freshly ground flax seed, extra virgin olive oil, grapeseed oil, cod liver oil, avocado, coconut milk, almond milk, almond butter

High Fiber Carbohydrates

  • Squash (acorn, butternut, winter, spaghetti), artichokes, leeks, lima beans, okra, pumpkin, sweet potato or yams, turnips
  • Legumes – adzuki beans, black beans, brown rice, chick peas (garbanzo), cow peas, french beans, hummus, kidney beans, lentils, millet, mung beans, navy beans, pinto beans, Quinoa, split peas, white beans, yellow beans

Fruit – watching their Glycemic Index (GI)

  • Low GI – berries (blackberries, blueberries, boysenberries, elderberries, raspberries, strawberries), green apples
  • Moderate GI – cherries, pears, fresh apricots, melons, oranges, peaches, plums, grapefruit, pitted prunes, apples, avocados, kiwi, lemons, limes, nectarines, tangerines, passion fruit, persimmons, pomegranates
  • High GI – (avoid during weight loss except after a workout) bananas, pineapple, grapes, watermelon, mango, papaya

Non-Starchy Vegetables – Can eat unlimited of these.

  • arugula, asparagus, bamboo shoots, bean sprouts, beet greens, bell peppers (green, red, yellow), broad beans, broccoli, brussell sprouts, cabbage, cassava, carrots, cauliflower, celery, chayote fruit, chicory, chives, collard greens, cucumber, jicama (raw), jalepeno peppers, kale, kohlrabi, lettuce (leaf preferred over ‘head’), mushrooms, mustard greens, onions, parsley, radishes, eggplant, endive, fennel, garlic, ginger root, green beans, hearts of palm, radicchio, snap beans, snow peas, shallots, spinach, spaghetti squash, summer squash, Swiss chard, tomatoes, turnip greens, watercress

Whole Foods Meal breakdown:

  • Main dishes: high fiber carbohydrates and non-starchy vegetables, lean proteins
  • Side dishes: low glycemic index fruits and healthy fats
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When first getting started, focus on taking one step at a time. We all start somewhere and becoming overwhelmed is not helpful. Here is a simple list to start you off right.

  • Do your homework. Make a list before you go shopping. Find stores in your area that have healthier food choices, organic brands, and an aisle dedicated to health foods. (You need not necessarily go to a “health food store”. Also, while Whole Foods, Wegman’s, Trader Joe’s are great, other local stores in your area may have healthy food options as well.) Fill your pantry and refrigerator with foods you can eat, so there will always be a healthy choice available. (Refer to the 4-week Detoxifying Meal Plan Overview for the list foods to avoid to eliminate toxic, addictive, and allergenic foods during this program.) If you live alone, get rid of tempting items not in keeping with your decision to eat healthy. If your family members are not taking this journey with you, separate your foods from theirs in the pantry and in the refrigerator. Remember to stock your office with plenty of water and healthy cleansing foods so you are not tempted while working.
  • When shopping, look for the least processed, freshest, most beautiful foods you can find. Fresh is best, but frozen, dry packaged (legumes and grains such as brown rice), and canned (watch out for high sodium content) are other options. Experiment with new grains, legumes, and vegetables (for example, artichokes, leeks, okra, pumpkin, squash, sweet potato) . Choose a variety of colors, textures, and tastes. Add a healthy serving of greens ((spinach, kale, Swiss chard, arugula, etc.) to every meal. Herbs are fairly easy to grow at home, but can be bought fresh and will add flavor to your foods.
  • Day 1 – Weight yourself and record waist measurement at the belly button and 2″ below… then weigh yourself again weekly to keep track of your progress. Note your weight weekly in your journal. In time, you may want to try on clothes that were tight in the past. Celebrate successes in a way that does not involve eating… perhaps enjoying a spa pampering in the privacy of your own home. (Arbonne’s SeaSource Detox Spa products provide the perfect way to feel pampered while aiding in detoxification.)
  • Water is critical to life! Drink at least 6 – 8-ounce glasses of water each day. Often perceived hunger between meals is really our body telling us we are becoming dehydrated. Drink a glass of water before eating a snack between meals. (As outlined in 4-week Detoxifying Meal Plan Overview, in addition to water, I drink an Arbonne Fizzy Tab or Arbonne Detox Tea. Gluten-Free broth would be another alternative.)
  • Eat something every 4 hours. An early breakfast may necessitate a mid-morning snack (see overview). A vigorous workout may require a “recovery shake” to nourish muscles. (Arbonne’s vegan, protein shakes work well for recovery and can also count as a meal. After a recovery shake, you eat your next meal when you feel hungry.) Do not go more than 6 hours without eating a meal. An Arbonne “Chew” is perfect to “hold you over” until you can eat again if your schedule keeps you from eating every 6 hours. Do not eat after 7PM, but if you want something in the evening, as mentioned in the overview, you can have a cup of Detox Tea or a hot chocolate made with unsweetened chocolate almond milk and stevia or xylitol.
  • At meal time, eat your vegetables first, then a fist-sized portion of wild/cage free/organic meat or fish and grains. In general, eat whole foods in the order they fall in the food chain: vegetables, fruit,  grain (brown rice or Quinoa), nuts (not peanuts), seeds, and lastly, wild/cage free/organic meat or fish. Be creative in your food choices so you do not become bored.
  • Do not overeat at meals. Use a plate appropriate to the meal you are eating (luncheon or dinner-sized plates). Fill your plate first with vegetables, then your protein and grains. Take your time eating.  Enjoy the tastes and textures of your food. Regularly put your fork down between bites and do not go back for second helpings.
  • Congratulate yourself on making healthy food choices. Don’t obsess over what you can’t eat, rather celebrate what you can eat. You will discover a plethora of pleasurable, tasty new foods along your journey. Don’t look back.  A healthy future awaits!

I do include Arbonne Figure 8 foods in my healthy eating program and, if you do not already have an Arbonne Consultant, you will find these available in the shop-online section of my Health At Last website.

In the days to come, I will post a concise list of what I can eat on this program and sample menu plans.

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