Terry Walters, holistic health counselor and author of "Clean Start," adds seafood and legumes to the lean cuisine. Both brain boosters, they empower you to make smart decisions and they also keep you satisfied. If the excitement you felt in Week One starts to fade, revisit your goal list and recommit! If you loved some recipes from last week, feel free to incorporate them this week too.
What to Expect: Youâ€™ll have an increased awareness of how your body reacts to each meal. Eat just enough to feel satisfied, not stuffed.
By the Week's End: Your appetite and usual cravings are likely decreasing. Youâ€™re sleeping better and feeling happy you made the choice to change.
Vegetable-Miso Soup with Chickpeas
Scrambled Tofu with Collards and Turmeric
Baked Sweet Potatoes with Citrus
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Find a few minutes in the morning to sit down and slowly enjoy a comforting soup. It will help set a mindful tone for the day and also get your digestion moving. Miso contains beneficial bacteria and zybiocolin, which help eliminate free radicals from the body.
Eating this winter superfood is one of the best ways to get more beta-carotene, an antioxidant the body converts to immunity-boosting vitamin A. The hearty but low-calorie root veggie is also great for weight loss. Bake several of these ahead and store in your fridge for up to 3 days.
With boosted energy and renewed sense of self, you'll be eager to feel even better and experiment with more whole foods.
Hungry? It might be your body telling you it's dehydrated. Drink a glass of water and wait 20 minutes before eating your next meal.
Raw Kale Salad with Pomegranate and Toasted Walnuts
Red Lentil Soup
Spicy Black-Bean Salad
Watercress with Sardines, Tarragon, and Clementines
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Pile your plate with healthy dark, leafy greens. Kale, which boasts a cool 45 flavonoids (plant pigments that promote antioxidant activity in the body), helps lower cholesterol as effectively as some prescription drugs.
Keep a batch of this warming soup around for the week and you'll stay slim and satisfied -- a whole cup of cooked lentils contains just 200 calories. The legume is also a stellar source of both soluble and insoluble fiber -- getting enough roughage this week is important for keeping your digestive system running smoothly.
Choosing clean seafood is a great way to minimize the amount of toxins (like mercury) you take in. Wild-caught Pacific sardines, rich in healthy omega-3 fatty acids and vitamin B12, are one of the greenest fish choices you can make.
Try to add one more vegetarian entree to your diet each week. Eating more plant-based meals has been proven to lower your weight, cholesterol, and blood pressure. Brussels sprouts contain compounds that trigger the production of detoxifying enzymes in the liver.
Citrus and fresh herbs add clean, fresh flavor to foods, so you donâ€™t need to use much (if any) salt. Cilantro lends more than a little zing here: The vibrant herb contains healing phytonutrients and has antimicrobial properties.
In a slump? Try one of these balanced bites.
Dried Fruit and Nut Bites
Crispy Roasted Cauliflower
Cinnamon Poached Apples with Toasted Walnuts
Minty Pea Dip
Cranberry-Pumpkin Seed Trail Mix
Pistachio-Stuffed Dates with Coconut
Sesame Kale Crisps
Roasted Spiced Chickpeas
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No ifs, ands, or buts! These are the six to skip during each week of the 2012 Whole Living Challenge.Read More