I am always harping on using common sense and this news story just doesn’t make any common sense. Cocoa Krispies boosts immunity. Seriously? Are there people out there that would pick up a box of Cocoa Krispies and say, “cool, I’ll buy this because it will boost my kids immunity”. Are you kidding me? It is loaded with sugar which is a punch to your immune system! Thank goodness they are being forced to take this crap off of the label. It is so bogus it is criminal!
Author: Kimberly Roberto
Wife, Mom, Daughter, Business Owner with a Passion for Cooking and Eating Healthy Food and Helping Others to do the Same!
My Menu for the Week
People always ask me what our meals look like so I thought I would share my menu for this past week. I stuck to the Advanced Plan (from my Maximized Living Nutrition Plans book #mce_temp_url# ) which eliminates all grains, sugars, and anything that turns to sugar (i.e most fruit except berries, granny smith apples, lemon/lime/grapefruit) This is the nutrition plan we recommend for people who need to lose weight or are battling some sort of health issue like diabetes, high blood pressure, etc. As you can see, all of it was easy to make and kept me full and satisfied throughout the day. So here it is:
Monday:
Breakfast– Blueberry Smoothie- frozen blueberries, coconut milk, NaturePro whey protein- chocolate #mce_temp_url#
Lunch– Mexican Grilled Chicken Salad -Grilled Spiced Chicken, avocado, shredded red cabbage, salsa for dressing
Snack – Almond Power Bars (recipe page 107 of the book)
Dinner– Chicken Franchese (chicken dipped in egg only) with sauce of lemon juice, white wine, and butter, baked asparagus, and steamed broccoli
Tuesday:
Breakfast- Fried Eggs w/ avocado with gomasio (sesame seeds, sea salt, kelp) sprinkled on top
Lunch-Mexican Chicken Soup
Snack-Hummus w/ cabbage leaves for dipping
Dinner– Grilled Chicken, Broccoli Rabe, sauteed cherry tomatoes with balsamic vinegar
Wednesday:
Breakfast-Strawberry Smoothie made with Frozen Berries, Nature Pro Whey protein #mce_temp_url#
Lunch– Ted’s Montana Grill- Bison Burger with lettuce, tomato, ancho chili, and avocado, grilled asparagus, pickles
Snack- herbal tea
Dinner: Asian Turkey Lettuce Wraps (pg 131 of the book)
Thursday:
Breakfast– Grapefruit
Lunch– Raw Ahi Tuna with tamari, Ginger Kombucha (fermented Chinese tea)
Dinner– Roasted turkey breast, Boosted Broccoli (p 142 of the book) – broccoli with olive oil, garlic, and anchovies melted together- YUMMY!
Snack– smashed avocado mixed with salsa and red pepper slices
Friday:
Breakfast– Blueberry Smoothie
Lunch– Homemade chicken soup, Brownie (p.157)
Snack– Almond cookie (p. 159)
Dinner– ready to make it now: Snapper with lemon and herbs, mashed no-tatoes (mashed cauliflower), spinach
Nothing too crazy or “out there” or exotic. It is not that hard to eat this way.
Health Tip – A matter of opinion
Well, after this weekend I had to dust off my soapbox again. I want to share a portion of my church bulletin from Sunday. I was excited to hear that our parish had formed a Wellness Committee and my husband gladly joined but soon found that he was left off of correspondence about meeting dates and basically excluded from the group. While that was frustrating, our hope was that the wellness committee would make some positive change.
Unfortunately, one of the first things they did was to sponsor a “flu shot” clinic between masses. You know our stance on that issue.
Another thing is that they instituted a Health Tip of the Week which sounded great. Unfortunately again, it is a bit misguided. Although much of the information is right on, baking a pie or cookies to promote healthy eating? I’m not thinking those things are healthy from any prospective. Anyway, here it is:
Health Tip of the Week: Healthy Habits Make Healthy Homes
We all want to be good parents and good role models. By making smart choices everyday for your kids you are setting them up for a fit future. It is important to eat well. Do things together as a family and set good examples. Teaching kids to cook healthy foods promotes bonding together while having some fun. Explore the outdoors. Marvel at God’s hand in the coloring of the leaves and the wonderful smells of the fall harvest. Bake a pie or some cookies. Phone a neighbor or friend stressed with illness, financial or mental problems. As a family, offer to mow their lawn and clean up their yard. This will promote good neighbor relations, strengthen a friendship and will result in a sense of well being for all. Take time to enjoy the Octoberfest and thank God for all his wonderous works. For more information contact….NAME WITHHELD
Remember, homemade does NOT equal healthy!
Tangy Turkey Meatloaf – KID APPROVED
This unusual meatloaf combination is great for families just starting out in making nutritional changes. It allows mom or dad to present a dish that tastes really great and is healthy. Take the opportunity to stress the fact that healthy food does taste good. Kids are all about taste and taste alone. Presenting them with kale and Brussel sprouts on the first try probably won’t go over to well. Start with things you know they will eat so that you build trust and credibility with them.
Tangy Turkey Meatloaf
1 large sweet potato
1 pound organic ground turkey
1 cage free egg
1 small onion, grated
1 clove garlic, minced
1/4 cup fruit sweetened ketchup (no HFCS or sugar- check labels!)
2 tablespoons Dijon Mustard
2 slices whole wheat bread, torn into crumbs
Sea salt and black pepper to taste
Preheat oven to 350 degrees. Peel and cut the sweet potato into cubes and drop into a pot of boiling, salted water. Cook until soft (about 10 minutes). Drain, mash, and let cool slightly. Mix the remaining ingredients and add the sweet potatoes at the end. Use your hands to shape into a loaf in a glass baking dish. Cook for 1 hour.
Denise’s Raw Lemonade
Denise’s Raw Lemonade (thanks to my friend Denise E. for this awesome recipe which is great for a soda replacement!)
v Celestial Seasonings Red Zinger Tea (follow package directions and let steep for 8-12 hours)
v Add Lime or Lemon Juice to taste
v Add Agave Nectar to sweeten (I don’t use a sweetener at all)
More Nutrition Tips
I wanted to keep it simple this week so here are some basic tips for healthy eating.
- Keep this mantra in mind, “Eat to live, don’t live to eat.” And think of every meal as an investment in your future.
- Failing to plan is planning to fail. Eating healthy takes time and preparation.
- Adopt the “Eat it anyway” philosophy (i.e. even if it doesn’t taste great, eat it anyway because it is healthy). You will find you will start liking healthy foods and eventually even crave them.
- Start making the switch to Food by Nature and away from Food by Man (keep a journal)
- Don’t eat right before bed time or exercising
- Decrease food portions and cut out junk food.
- Utilize the “Rules for Better Fueling”
Let me know if you want more info on these
-Replacement Rule -Addition Rule
-Dress Up Rule
-10 Point Reduction Rule
-Multiple Feedings Rule
-Stay Full Rule
-Vacation Meal Rule
- Replace your meat with natural, organic, hormone/antibiotic free meat
- Grass-fed beef is available on the internet (frozen) (follow the US Wellness Meats link at http://www.maximizedlivingdrroberto.com,at Nature’s Corner Market, at Publix (ground grass-fed beef) or through local farms.
- Natural chicken is available at just about every grocery store
- Replace refined/processed sugars with natural sweeteners like honey, pure maple syrup, agave nectar, or stevia.
- Replace margarine with butter and bad fats with good ones like olive, coconut, walnut, avocado
- Try to buy organic fruits and vegetables (refer to the pesticide guide at http://www.foodnews.org)
- Drink LOTS of water (slowly replace what you drink now with water)
- Shop around the perimeter of the store. That is where the healthier foods are. The center of the store is where all of the processed food is located.
- Start reading ingredient labels and avoid all of the following:
-
- MSG (Monosodium Glutamate)
- Artificial Sweeteners (Splenda, Nutrasweet, Aspartame, etc)
- Nitrites and/or Nitrates
- Sulfites
- Partially Hydrogenated Anything
- White flour (when the label says things like enriched flour, wheat flour, bleached flour, it is no good. It needs to say whole grain……)
- High Fructose Corn Syrup
- Eat out less often- much less! (If you do, substitute better choices)
- Buy a steamer…it is the easiest, healthiest way to prepare vegetables – lots of them!!!
EatSmart Meals 
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