Quick Easy Breakfast Fritatta: Saute onions & red peppers. Fill bottom of pie pan with fresh spinach. Next add veggie mix to pan. Then top with as much feta cheese as you like. Mix up 4 eggs, 1 c milk, and 1 tsp salt. Put egg mixture into pan (may need more depending on your pie pan). Cook @ 375 for about an hour. Easy to reheat for a quick breakfast.
I saw Nemo's pic and remembered I actually took a picture of my lunch yesterday... only because it was my very first ever rack of lamb. So far the cleanse smoothies have been really good (with a base of either coconut water, coconut milk, or almond milk). And the lunches (my solid food of the day) have been amazing. The soups, ehh - but there have been a few keepers (all of them with butternut squash), including last night's carrot ginger.
Anyway... yesterday I made a rack of lamb (seasoned with a glaze of dijon mustard, olive oil, garlic, and fresh rosemary) with steamed asparagus, and roasted garlic (also the first time I've roasted garlic).... man did my condo smell good! Not too shabby for cleanse food, but damn is lamb (from the farmers' market) pricey!
ooh, I've had lamb just a few times in the recent past and it's so good (not sure why it's an approved meat but bison, beef, and pork aren't - even if they're pastured/grass fed)! but I forgot to mention my lamb would have been absolutely perfect with a nice glass of wine... sigh... I might have to make this again post-cleanse! ha ha ha
I thought abuot taking a picture of my carrot ginger soup last night, but it didn't strike me as very picturesque, but it was darn tasty... definitely a keeper!
1.5c butternut squash 2c diced carrots 1.5 c yellow squash 1/4c diced red onion 1/4c sliced celery 2T extra virgin olive oil 1.5T apple cider vinegar 1t sea salt juice of 2inch piece of ginger (run through a juicer) 4c water
--blend all ingredients together in high speed blender, about 3 minutes, until smooth (I didn't separately juice the ginger) --serve slightly warm or at room temperature --drzzle with additional olive oil and garnish with herbs
Because I've got a vitamix (love it), I just threw everything in there and let er rip for about 4-5 minutes. Note, this makes A LOT... this is supposed to be 2 servings, but I cut the water to 3 cups and ended up with 8 cups of soup. I couldn't finish my half... granted that was my meal. I'd say this would be enough to feed 4-6 people! It's super tasty!
Quick, easy (and satisfying) post-workout snack or midday protein:
Throw a 6-8" skillet on the burner. Once it's good and hot, throw in 1 Tbsp of EV olive oil. Roll the oil around to coat the surface. Sprinkle in 1 tsp of cajun or blackening seasoning. Kill the heat, then throw in a 5-6 oz can of tuna (any variety). Fluff the tuna to heat and coat evenly, then toss in 3-4 oz of peach or mango salsa (if I can't make my own, then I use Stonewall Kitchen Mango Lime Salsa). If you ignore the can from which your protein (i.e. dolphin) originated, you may as well be eating the finest Ahi Tuna any 5 star restaurant has to offer.
Finally got a chance to try this! I made mango salsa last night for another meal (first time making that- I need to learn the proper way to pick out and cut up a Mango) and I used the left overs with a can of tuna today for lunch. YUMMMMMMY! This is absolutely going in my toolkit of regular menu options!
I assume you mean the Black Bean Brownies? If so, here it is (another great one from Penny's Blog)
Fudgy Black Bean Brownies
Makes 16 Servings
Ingredients:
- One 15 ½-ounce can black beans, drained and rinsed very well
- 3 large eggs
- 3 tablespoons canola oil
- 3/4 cup granulated sugar
- 1/3 cup cocoa powder
- 1 teaspoon vanilla extract
- 1/2 teaspoon baking powder
- Pinch salt
- 1/2 cup mini chocolate chips, divided
Instructions
1. Preheat the oven to 350°F. Spray an 8 X 8-inch baking pan with nonstick cooking spray and set aside.
2. Place the black beans in the bowl of a food processor; process until smooth and creamy. Add the eggs, oil, sugar, cocoa powder, vanilla extract, baking powder, and salt and process until smooth. Add ¼ cup of the chips and pulse a few times until the chips are broken up a bit.
3. Pour the batter into the prepared baking dish and sprinkle the top with the remaining ¼ cup chocolate chips.
4. Bake 30 to 35 minutes, or until the edges start to pull away from the sides and a toothpick inserted in the center comes out clean. Cool in the pan before slicing.
Nutrition Information per Serving: 120 calories, 5g fat (1.5g saturated, 0.3g omega-3), 95mg sodium, 18g carbohydrate, 2g fiber, 3g protein
Notes:
- A recent University of Tennessee study found that draining and rinsing canned beans washes away 41% of the sodium. A good thing to do whenever you use canned beans.
- If you like nuts, you could add half a cup of walnuts or pecans, chopped.
ooh... that sounds great (when I'm off the cleanse, as eggs and chocolate are off the table)... and the tuna with mango salsa sounds really really tasty, too! I will definitely be trying that!
ooh... that sounds great (when I'm off the cleanse, as eggs and chocolate are off the table)... and the tuna with mango salsa sounds really really tasty, too! I will definitely be trying that!
So are beans, depending on what/how you're doing (ex, paleo, primal, whole30, etc).
The tuna w/ mango salsa is AWEsome. I use it at least 2x/week. Couldn't find the Stonewall Kitchen version of the salsa here in Dallas, but Central Market has plenty of other versions that work - like Pineapple Salsa that I'm using now.
Participants lost over 5 pounds in just 8 weeks when they began drinking green tea daily. And they didn't even have to change their diets or exercise habits.
Weight is in KG. Take your weight in pounds and divide by 2.2
Height is in centimeters. Take your height in inches and multiply by 2.54.
Age is in years.
Now that you've determined your BMR, you need to realistically determine your activity level. To get a better feel for your activity level, you can use Metabolic Equivalents (METs). I'll include how to do this in another newsletter. The activity levels are:
1.200 = sedentary (little or no exercise)
1.375 = lightly active (light exercise/sports 1-3 days/week)
1.550 = moderately active (moderate exercise/sports 3-5 days/week)
1.725 = very active (hard exercise/sports 6-7 days a week)
1.900 = extra active (very hard exercise/sports and physical job)
Take your BMR and multiply it by your activity level (the number in front of the descriptions) and it gives you the calories you need for a day. You can also choose numbers between the given activity levels. For example, if you feel you are between moderately and very active, you could choose 1.6 or 1.65.
If you work out a lot and know the calories you burn during your workouts, I would recommend using the activity level of your daily life (e.g. sedentary or lightly active if you sit at a desk all day) then add on the calories from your workouts.
Comments
Enjoy!
I saw Nemo's pic and remembered I actually took a picture of my lunch yesterday... only because it was my very first ever rack of lamb. So far the cleanse smoothies have been really good (with a base of either coconut water, coconut milk, or almond milk). And the lunches (my solid food of the day) have been amazing. The soups, ehh - but there have been a few keepers (all of them with butternut squash), including last night's carrot ginger.
Anyway... yesterday I made a rack of lamb (seasoned with a glaze of dijon mustard, olive oil, garlic, and fresh rosemary) with steamed asparagus, and roasted garlic (also the first time I've roasted garlic).... man did my condo smell good! Not too shabby for cleanse food, but damn is lamb (from the farmers' market) pricey!
1.5c butternut squash
2c diced carrots
1.5 c yellow squash
1/4c diced red onion
1/4c sliced celery
2T extra virgin olive oil
1.5T apple cider vinegar
1t sea salt
juice of 2inch piece of ginger (run through a juicer)
4c water
--blend all ingredients together in high speed blender, about 3 minutes, until smooth (I didn't separately juice the ginger)
--serve slightly warm or at room temperature
--drzzle with additional olive oil and garnish with herbs
Because I've got a vitamix (love it), I just threw everything in there and let er rip for about 4-5 minutes. Note, this makes A LOT... this is supposed to be 2 servings, but I cut the water to 3 cups and ended up with 8 cups of soup. I couldn't finish my half... granted that was my meal. I'd say this would be enough to feed 4-6 people! It's super tasty!
Finally got a chance to try this! I made mango salsa last night for another meal (first time making that- I need to learn the proper way to pick out and cut up a Mango) and I used the left overs with a can of tuna today for lunch. YUMMMMMMY! This is absolutely going in my toolkit of regular menu options!
I assume you mean the Black Bean Brownies? If so, here it is (another great one from Penny's Blog)
Fudgy Black Bean Brownies
Makes 16 Servings
Ingredients:
- One 15 ½-ounce can black beans, drained and rinsed very well
- 3 large eggs
- 3 tablespoons canola oil
- 3/4 cup granulated sugar
- 1/3 cup cocoa powder
- 1 teaspoon vanilla extract
- 1/2 teaspoon baking powder
- Pinch salt
- 1/2 cup mini chocolate chips, divided
Instructions
1. Preheat the oven to 350°F. Spray an 8 X 8-inch baking pan with nonstick cooking spray and set aside.
2. Place the black beans in the bowl of a food processor; process until smooth and creamy. Add the eggs, oil, sugar, cocoa powder, vanilla extract, baking powder, and salt and process until smooth. Add ¼ cup of the chips and pulse a few times until the chips are broken up a bit.
3. Pour the batter into the prepared baking dish and sprinkle the top with the remaining ¼ cup chocolate chips.
4. Bake 30 to 35 minutes, or until the edges start to pull away from the sides and a toothpick inserted in the center comes out clean. Cool in the pan before slicing.
Nutrition Information per Serving: 120 calories, 5g fat (1.5g saturated, 0.3g omega-3), 95mg sodium, 18g carbohydrate, 2g fiber, 3g protein
Notes:
- A recent University of Tennessee study found that draining and rinsing canned beans washes away 41% of the sodium. A good thing to do whenever you use canned beans.
- If you like nuts, you could add half a cup of walnuts or pecans, chopped.
So are beans, depending on what/how you're doing (ex, paleo, primal, whole30, etc).
The tuna w/ mango salsa is AWEsome. I use it at least 2x/week. Couldn't find the Stonewall Kitchen version of the salsa here in Dallas, but Central Market has plenty of other versions that work - like Pineapple Salsa that I'm using now.
In the spirit of sharing - I posted some meals (with pictures) and recipes on my blog sites (www.shawntalbott.com)
They are in PDF format - so you can download them and/or print them out - here are the links:
http://web.me.com/smtalbott/Dr_Shawn_Talbott/Blog/Entries/2011/1/18_Helping_Hand_Meals.htm
http://web.me.com/smtalbott/Dr_Shawn_Talbott/Blog/Entries/2011/1/27_Anti-Inflammatory_Meal_Recipes.html
Hope you like them!
Shawn
I am looking for a resource to caculate my calorie needs & figure % of nutrients per lb. body weight etc.
Any ideas.
Thanks, Kirk
http://www.realage.com/tips/decaffeinated-green-tea-for-weight-loss?kw=ist
Calorie Needs:
Mifflin-St. Jeor equations.
Male: BMR = 10×weight + 6.25×height - 5×age + 5
Female: BMR = 10×weight + 6.25×height - 5×age - 161
Notes:
Weight is in KG. Take your weight in pounds and divide by 2.2
Height is in centimeters. Take your height in inches and multiply by 2.54.
Age is in years.
Now that you've determined your BMR, you need to realistically determine your activity level. To get a better feel for your activity level, you can use Metabolic Equivalents (METs). I'll include how to do this in another newsletter. The activity levels are:
1.200 = sedentary (little or no exercise)
1.375 = lightly active (light exercise/sports 1-3 days/week)
1.550 = moderately active (moderate exercise/sports 3-5 days/week)
1.725 = very active (hard exercise/sports 6-7 days a week)
1.900 = extra active (very hard exercise/sports and physical job)
Take your BMR and multiply it by your activity level (the number in front of the descriptions) and it gives you the calories you need for a day. You can also choose numbers between the given activity levels. For example, if you feel you are between moderately and very active, you could choose 1.6 or 1.65.
If you work out a lot and know the calories you burn during your workouts, I would recommend using the activity level of your daily life (e.g. sedentary or lightly active if you sit at a desk all day) then add on the calories from your workouts.