July 2007
How did I go from this... to this? I ate myself healthy. By eating a balanced diet (protein, carbohydrates and fats) and avoiding refined foods, I revved up my metabolism, and lost fifty pounds. This eating plan is based on the principle that if you eat several “little meals” each day your body becomes accustomed to receiving foods and is therefore happy to use them – not store them. Once I began moderate daily exercise my body’s fat began to fade away.

Here is a typical one day plan for me, click on the link and you can see me talking about it on TV J On TV!.

Healthy Meal Plan - 1 Days Worth

Maple-Orange Swiss Muesli

This recipe is based on traditional Swiss (Bircher) Muesli; however, when I make it, I use plain 2% Greek yogurt in place of the whipped cream that would usually finish the dish. Greek yogurt is less sour and lower in sugar than other plain yogurts.

Serves Two
1 Cup Old Fashioned Oats
1 Cup Soy Milk
1 Tablespoon Pure Maple Syrup
½ Cup Raisins
1 Orange
1 Apple
1 Cup 2% Greek Yogurt
½ Cup Raspberries


Method
Place the oats, soymilk, maple syrup and raisins into a one-quart plastic container. Add the zest of a quarter of the orange, then cut it in half and add the juice. Cover the mix and place in the refrigerator overnight.

To finish, wash and dice the apple and add to the muesli along with the Greek yogurt. Mix and transfer to two serving dishes and top with raspberries or berries of your choice.

Mid-Morning Snack

Small hand full of raw almonds (18 pieces) and one piece of fruit.

Spring Salmon Salad

Light, seasonal and, yes, there's potato in it! I enjoy a balanced diet and that includes the once unspeakable food group - carbs. There are good and bad carbohydrates. The good ones, such as brown rice, oats, whole grains, whole wheat breads, potatoes (baked, boiled or grilled), sweet potatoes, whole-wheat pasta and such, provide excellent fuel for your body. The carbohydrates to avoid are generally the "white ones," such as white bread, white rice, pasta, etc. These types of foods have been refined, your body breaks them down quickly, and they do not provide long-lasting energy like their wholesome counterparts.

Serves Two
1 Yukon Medium Gold Potato
½ Small Sweet Onion
2 Radishes
10 Cherry Tomatoes
¼ English Cucumber
10 Mint Leaves
2 oz. Snap Peas
2 5-oz. Salmon Fillets
1 Lemon
4 oz. Organic Field Greens
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Chopped Chives
Salt & Pepper


Method
Preheat oven to 425 F.

Wash the potato. In a microwave, bake on high almost cooked (about 6 - 9 minutes). To crisp the skin, transfer to the pre-heated oven and bake for five minutes before removing and allowing to cool slightly.

Thinly slice the onion and rinse under cold water. Shave the radish; cut the cherry tomatoes in half; dice the cucumber; and cut the mint into thin strips. Combine all prepared vegetables and set aside.

Half fill a 2-quart pan with water; place on a high heat. Clean the snap peas. Once the water comes to a boil, add the snap peas and cook for thirty seconds. Remove from the pan and place in a container of cold water. Once cool, drain and dry on a paper towel.

Heat a grill pan over a medium high heat. Season the salmon with salt and pepper and coat with 1 tablespoon of the olive oil. Grill the salmon (about three minutes each side). Slice the lemon in half and add the lemons halves to the pan - cut side down - cooking for three minutes.

To finish, dice the baked potato and transfer to a mixing bowl, add the prepared vegetables, field greens, and herbs. Toss with the remaining olive oil and transfer to two serving bowls. Top with the salmon and spritz with the grilled lemon.

Afternoon Snack

Try a smoothie, pre-mixed protein shake, or protein bar.

Beef Tenderloin, Organic Brown Rice, Wilted Spinach

Lean red meats such as sirloin, tenderloin and top round are a great asset to a nutritional plan when eaten in moderation. Brown rice is quite delicious. The only drawback is that it takes 45 minutes to cook, so if time is tight you can buy pre-cooked brown rice from stores like Trader Joe's, or substitute grains such as quinoa or bulgur wheat which take only 12 minutes to cook.

Serves Two
½ Cup Brown Rice
1 Quart Low Sodium Chicken Broth
2 5-oz Beef Tenderloin Steaks
4 oz. Baby Spinach
8 Basil Leaves
½ Roasted Pepper (Peeled)
1 Teaspoon Red Chili Flakes
Salt & Pepper
2 Tablespoon Extra Virgin Olive Oil


Method
Place the rice in a two-quart pan and cover with one cup of chicken broth. Bring to a boil, cover with a lid, and reduce heat to a low simmer. Cook for forty minutes, then turn off the heat and leave the rice to stand for five more minutes (it will carry on cooking). Place the remaining 3 cups of chicken broth in a small pan and simmer until you are left with approximately one cup of liquid.

Season the beef and coat with one tablespoon of olive oil. Heat a grill pan over a medium high heat, and grill the steaks to desired doneness - about three minutes either side for medium rare.

To finish, toss together the spinach, basil, peppers, red chili flakes and brown rice. Transfer to two serving bowls and pour over the reduced chicken broth. Top with greens with the warm beef and drizzle around the remaining 1 tablespoon olive oil.

Fresh Cherry "Cobbler"

It's not dessert unless there's ice cream! Here's a quick healthy spin on the traditional cobbler.

3 cups Fresh Pitted Cherries
2 Teaspoon Organic Sugar
1 Cup Low Fat Granola
1 Cup Vanilla Frozen Yogurt


Place the cherries and sugar in a small pan and cook over medium heat for four minutes. Turn off the heat and allow the cherries to cool slightly. Transfer to two small dessert dishes, top warm cherries with the granola and serve with a scoop of frozen yogurt.

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