Little Choices Everyday

Choose Wisely- Coconut Flakes

Choose Wisely #10- Healthy Coconut Flakes Coconut is an amazing food and is a great addition to your every day menu. Coconut is sometimes frowned on because it is considered high fat, but the key here is it is a healthy fat and our bodies need it. Coconut is composed of medium chain fatty acids…

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Melba Toast Recipe

As you read in this article Melba Toast has hidden sugars. Here is a recipe to make your own: Phase 2 Recipes for Melba Toast 1 cup whole grain flour (I used Bobs Red Mill) ingredients: Whole grain organic stone ground hard red wheat 3/4 cup water 1 tsp sea salt Mix it all up,…

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Power Smoothie

3 cups apple juice ¼ c. ground flax seeds 1 tsp cinnamon ½ cups berries (I did blueberries) 1 avocado 1 tsp. powdered greens 1 Tbsp. liquid lecithin 3 Tbsp. flax seed oil Pinch of sea salt 1 Tbsp raw honey, optional Put all ingredients in a blender and blend until smooth and creamy.

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Choose Wisely – Popcorn

Choose Wisely #9- Healthy Popcorn Choose This: Popcorn can be incorporated as a satisfying and healthy snack! Popcorn is an excellent source of fiber, and contain antioxidants, and B vitamins. I can help reduce your cravings for other high-fat, high-calorie snacks. Popcorn is a whole grain snack and is good for you as long as…

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Asian Marinade Dressing

2 T minced ginger 1T. minced garlic 1/4 c. water 1/2 c. white vinegar (also good with coconut vinegar) 1/4 c. Bragg’s Liquid Amino’s 2 pkg. of Stevia or 1/2 tsp. liquid Stevia Mix together and marinade steak, chicken, shrimp … just about anything! And you really don’t need to marinade long for great flavor.…

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Healthy Loading Foods

Question of the Week- Healthy Loading Foods Loading is key to making phase 2 a success for you! Those who do not load correctly experience hunger during the first three to four days of the 500 calorie diet, while those who load correctly report low-to-no hunger.   The protocol burns your abnormal fat stores for…

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Overnight Apple Cinnamon Oats

Steel Cut Oats- P3 Stabilized A good hearty breakfast is a bowl of steel cut oats. This is the best type of oatmeal because it is a true whole grain. It will help lower your cholesterol and stabilize blood sugar levels. Steel cut oats do not go through additional processing that regular oatmeal goes through. They…

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Choose Wisely – Cranberry Juice

Choose Wisely # 8 Cranberry juice has many benefits which makes it a very healthy beverage choice on or off the protocol. Cranberry juice contains high levels of organic acids, which have an emulsifying effect upon fat deposits. This is a good reason to drink it when you are detoxing or watching your weight. For…

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Apple Flax Muffins

Ingredients: P3 1 1/4 c Flax seed ground (store any unused in the freezer to prevent spoil) 2 tsp baking powder 1 tbs cinnamon 1 tsp nutmeg 1/2 tsp salt 1 1/2 tsp liquid stevia 4 lg eggs beaten 1/4 c coconut oil melted 2/3 c water 1 tbs vanilla extract 1 apple grated or…

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Traveling Interruption

Question of the Week- Traveling and Planned Interruptions It is always best to plan your phase 2 around events in life when you will be home and be able to control your environment.  But what happens when the schedule does not work out and something comes up that you will be away from home for…

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Choose Wisely-Snack Bar

Choose Wisely #7 This weeks “Choose Wisely” discussed the right snack bar to have with you when you are on the go.  The Larabar is a food bar that is great when you are phase 3 stabilized.  When traveling this would make a great companion. Choose This: The Larabar is a tasty raw food energy…

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Southwestern Chicken & "Rice" Soup

Phase 3 (Stabilized) 2 Tbsp. Coconut Oil 3 oz. turkey or chicken breast 1/2 cup onions 3 cloves garlic 1 cup pepper, sliced (I used red, yellow and green) 2 stalks celery, chopped 1/4 cup jalapeno pepper, sliced 1 tbsp. rice vinegar 1 tbsp. cilantro, chopped fine 3 cups low sodium organic chicken broth 1 can…

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