Nutrition Guidelines

Here is just a basic guideline for my clients wishing to improve their nutrition & eating habits. Make sure to eat enough at each meal, with snacks in between so that you don't feel hungry & let your blood sugar drop.

First thing in the morning: 1 - 2 glasses water with lemon juice or 1/2
grapefruit. Cleanses the digestive system & helps the liver. Wait 1/2 hour before eating.

Breakfast:
1. yogurt with: hemp hearts, grated carrot, whole raw cashews, almonds and/or
walnuts, dried raisins or cranberries, coconut, fresh fruit, banana
2. shake: yogurt, water, greens (chlorella, spirulina, greens), acidophilus,
banana, frozen fruit
3. Banana dipped in hemp seeds
4. 1/2 melon or canteloupe filled with yogurt, hemp seeds, chopped nuts

Lunch:
1. almonds, walnuts, raw carrots
2. canned tuna on lettuce
3. leftover salmon, and cucumber slices
4. raw veggies & bean dip (like humous or white bean dip)
5. bean salad: assorted cooked beans, raw grated veggies, lemon, olive oil,
sprouts
6. cucumber & corn salad with sesame oil, lemon juice, red & orange peppers
7. 1/2 avacado with swiss cheese (swiss cheese is lactose free), and celery
sticks
8. almond or cashew butter on celery

Dinner
1. salmon, spinach salad, 1/2 grilled zucchini
2. cooked bean dish: chili, lentil dish, italian red beans with zucchini,
peppers, tomatoes
3. Baked potato: add yogurt, sunflower seeds, seasoning, strips of raw colored
peppers on the side
4. Soup: pea soup with potatoes, veggie soup with beans, veggie soup with
salmon, celery & tahini dip on the side
5. Tofu & veggie stir fry
6. Rice based casserole & salad
7. Scrambled eggs with tofu & steamed spinach
8. Squash stuffed with tofu cubes & steamed spinach
9. Baked beets with rice, raw green beans
10. Curried potato, chick peas & onions with salad.

P.M. Snack
fruit: grapes, pomegranate, blackberry, raspberry, pears, etc.

SNACKS CONTAINING PROTEIN (to keep blood sugar balanced)

1. swiss cheese and celery (swiss cheese is lactose free, so those who can eat dairy may still be able to eat swiss cheese, or small amounts of swiss cheese)
2. Marinated tofu squares (marinade in your favorite dressing for salad, or lemon, soy sauce, garlic, dried herbs, olive oil, etc) with red yellow and green pepper bits.
3. Rye crackers with tahini
4. ½ an avocado
5. leftover brown rice with finely chopped spinach and green onions
6. left over homemade soup with lots of veggies
7. bean salad: a mixture of black beans, red beans, chick peas, onion, green beans, grated carrot and celery and dressing (like #2)
8. wraps: whole wheat with flax wrap with refried beans, onion, swiss cheese, salsa
9. pita bread with falafel, tahini, sprouts
10. celery and almond butter
11. tofu spread (mash tofu with lemon, garlic powder, finely chopped celery and onion, flake yeast and your favorite herbs). Use this to dip veggies in, or spread it on rye crackers
12. baked yam and salad
13. egg salad on bread, rye crackers or in a pita with chopped spinach
14. hummus spread with veggies and rye crackers (you can find a hummus recipe online)
15. yogurt and hemp hearts
16. Greens+: vitamins, minerals, gently detoxifying, alkalizing, contains probiotics, balances bloods sugar, helps increase energy levels & memory. Fiber source

Any information presented here is for informational purposes only and not intended to take the place of diagnosis and treatment by a medical practitioner.