Food and Juicing recipes for weight loss

A comprehensive guide that explains the concept of juicing, discusses benefits of different juices, and tells how to combine them with healthy food intake when weight loss is desired through exercises. This book has several tips on juicing, juicing recipes for weight loss, juicing recipes for immune boosting and cleansing of body systems. It also contains the essence of water for weight loss and the magic of coconut oil in aiding weight loss. The concluding part contains exercises and food recipes for breakfast, lunch and dinner that aid weight loss. If you follow this guide, you will be able to hit your weight loss goals fast.

2. HEALTHY GUIDE TO WEIGHT-LOSS

A Comprehensive No None-Sense healthy Guide to Weight Loss Including
Healthy Food and Juicing Recipes with exercises.

By BOLADALE KOLADE

3. Table of Contents
Introduction .................................................................................................................................... 6
Chapter One: Introduction to Weight Loss ..................................................................................... 8
Calculating and Adjusting Your BMR ........................................................................................... 9
Chapter Two: Foods for Weight Loss ............................................................................................ 12
Foods to Avoid for Weight Loss ................................................................................................ 12
Healthy Foods for Weight Loss ................................................................................................. 14
Coconut Oil for Weight Loss ...................................................................................................... 15
How Water Aids Weight Loss .................................................................................................... 18
Chapter Three: Juicing for Weight Loss ........................................................................................ 20
Step-by-Step Juicing Guide ........................................................................................................ 22
12 Juicing Recipes for Weight Loss............................................................................................ 24
Immune-Boosting Citrus Juice .............................................................................................. 25
Ginger Carrot Beet Juice ....................................................................................................... 25
Spicy Tomato Vegetable Juice .............................................................................................. 26
Sweet Pineapple Kale Juice ................................................................................................... 26
Lemon and Green Apple Juice .............................................................................................. 27
Protein-Packed Green Juice .................................................................................................. 27
Cranberry Ginger Apple Juice ............................................................................................... 28
Post-Workout Recovery Juice ............................................................................................... 28
Herbs and Greens Juice ......................................................................................................... 29
Crisp Summer Cucumber Juice ............................................................................................. 29
Sweet Blueberry Juice ........................................................................................................... 30
Peaches and Greens Juice ..................................................................................................... 30
Chapter Four: Exercise for Weight Loss ........................................................................................ 31
Exercise Tips and Tricks ............................................................................................................. 31
Sample Exercise Routines .......................................................................................................... 32
Chapter Five: Recipes for Weight Loss.......................................................................................... 35

4. Breakfast Recipes ...................................................................................................................... 37
Zucchini Pancakes ................................................................................................................. 37
Power-Packed Green Smoothie ............................................................................................ 38
Cranberry Walnut Oatmeal ................................................................................................... 39
Blueberry Whole Wheat Pancakes ....................................................................................... 40
Morning Citrus Smoothie ...................................................................................................... 41
Tomato Basil Omelet............................................................................................................. 42
Dried Fruit Yogurt Muffins .................................................................................................... 43
Coconut Oil Biscuits .............................................................................................................. 45
Lunch Recipes ............................................................................................................................ 46
Curried Cauliflower Soup ...................................................................................................... 46
Spring Salad with Citrus-Avocado Dressing .......................................................................... 47
Roasted Butternut Squash Soup ........................................................................................... 48
Herbs with Garden Greens Salad .......................................................................................... 49
Whole Wheat Chicken Salad Wraps ..................................................................................... 50
Gingered Carrot Soup ........................................................................................................... 51
Waldorf Salad with Kale ........................................................................................................ 52
Greek-Style Turkey Pita Pockets ........................................................................................... 53
Dinner Recipes........................................................................................................................... 54
Lemon Herb-Roasted Chicken .............................................................................................. 54
Grilled Swordfish with Mango Salsa ..................................................................................... 55
Vegetarian Lentil Burgers ...................................................................................................... 56
Thai-Style Grilled Steak Salad ............................................................................................... 58
Vegetable Quinoa Salad ........................................................................................................ 60
Balsamic-Glazed Grilled Salmon ........................................................................................... 62
Coconut Vegetable Curry ...................................................................................................... 63
Whole Wheat Pasta with Sundried Tomatoes ...................................................................... 65
Dessert Recipes ......................................................................................................................... 66
Coconut Milk Ice Cream ........................................................................................................ 66

5. Cinnamon-Raisin Oatmeal Cookies ....................................................................................... 67
No-Bake Berry Crisp .............................................................................................................. 69
Chocolate Banana Ice Cream ................................................................................................ 70
Cinnamon Brown Rice Pudding with Almonds ..................................................................... 71
Honey Poached Peaches ....................................................................................................... 72
Chia Seed Pudding ................................................................................................................ 73
Dairy-Free Chocolate Mousse ............................................................................................... 74
Conclusion ..................................................................................................................................... 75

6. Introduction



Losing weight can be a challenge but it doesn’t need to be an insurmountable task. All
you need to do is cultivate an understanding of how your body sheds excess weight and
determine the proper number of calories you should be eating. There are numerous fad diets
out there that claim to hold the “secret” to weight loss. Many of these diets involve crash
dieting techniques and false promises that fail to deliver any real results. To truly lose weight,
you need a diet and exercise plan that is catered specifically to your body and to your weight
loss goals. That is where this book comes in.
To get the doctors survival guide, click here
In this book you will receive an introduction to weight loss including a step-by-step
guide for calculating your BMR and then for adjusting that BMR to determine your daily calorie
goal to achieve weight loss. You will also receive lists of foods that are bad for weight loss as
well as lists of foods that are good for weight loss. Additionally, you will receive an introduction

7. to juicing and an explanation of how to incorporate it into your diet plan as a complement to
your reduced calorie intake and a healthy exercise plan. Finally, you will receive a collection of
healthy and delicious recipes for weight loss including 8 breakfast recipes, 8 lunch recipes, 8
dinner recipes, and 8 desserts. By the time you finish this book you will be fully equipped to
start off your weight loss journey on the right foot.

8. Chapter One: Introduction to Weight Loss



Losing weight is not an impossible task – you simply must learn the right way to go
about it. The key to weight loss is to burn more calories during the day than you consume.
Before you panic, keep in mind that your body burns a certain number of calories every day just
by maintaining certain bodily processes like respiration and digestion. You should never
consume fewer than this minimum number of calories – if you do, your body could suffer the
consequences. To determine how many calories, you need to eat per day to lose weight, you
first need to calculate that minimum number of calories – this is called your basal metabolic
rate (BMR).
To get the doctors survival guide, click here

9. Calculating and Adjusting Your BMR

Your basal metabolic rate (BMR) varies depending on your height and weight – it may
also be affected by your age and gender. Calculating your BMR will help you to determine the
number of calories you need to consume each day in order to maintain your weight – you can
then adjust that number to determine how many calories you can consume each day in order
to lose weight. The equations for calculating BMR are as follows:

BMR (Women) = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
BMR (Men) = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Using the formulas above, a 27 year-old woman who weighs 130 pounds and stands 5 feet, 4
inches tall would calculate her BMR as follows:
BMR = 655 + (4.35 x 130) + (4.7 x 64) – (4.7 x 27)
BMR = 655 + 565.5 + 300.8 – 126.9
BMR = 1,394.4 calories

Using the formulas above, a 35 year-old man who weighs 210 pounds and stands 6 feet tall
would calculate his BMR as follows:
BMR = 66 + (6.23 x 210) + (12.7 x 72) – (6.8 x 35)
BMR = 66 + 1308.3 + 914.4 – 238
BMR = 2050.7 calories

10. After calculating your BMR you need to adjust it based on your normal daily
activity – this will tell you how many calories you should be consuming each day to maintain
your current weight. Once you have this number, you can subtract between 100 and 500
calories per day to determine the number of calories you should be eating to lose weight.
Subtracting 100 calories per day will result in slow weight loss but it may be easier for you to
maintain that weight loss for the long-term. Subtracting 500 calories from your daily intake
could result in a weight loss of up to 1 pound per week. While you may be able to lose weight
faster by subtracting more calories, you need to be careful not to go below your BMR. It is also
important to note that the faster you lose weight, the more likely you will be to gain it back
after you stop dieting. The key to long-term weight loss is to keep it slow and steady.
To get the doctors survival guide, click here
To adjust your BMR for your activity level to determine the number of calories you can
consume each day to maintain your current weight, use the following calculations:
 If you rarely exercise, multiply your BMR by 1.2
 If you are lightly active 3 to 5 days per week, multiply your BMR by 1.375
 If you are moderately active 3 to 5 days per week, multiply your BMR by 1.55
 If you are very active 6 to 7 days per week, multiply your BMR by 1.725
 If you are highly active or have a physically demanding job, multiply your BMR by 1.9

Using the examples provided earlier, a 27-year old woman weighing 130 pounds with a
height of 5’4” who exercises at a moderate level 3 to 5 times per week would have a daily
calorie requirement of 2,161.32 calories. The 6-foot, 35-year old man weighing 210 pounds who
exercises lightly 3 to 5 times per week would have a daily calorie requirement of 2,819.71
calories. Use the equations provided to determine your own BMR and adjust the number you
get based on your activity level. Once you calculate this number you can then subtract between

11. 100 and 500 calories daily to determine the number of calories you should be eating per day to
lose weight.
To get the doctors survival guide, click here

12. Chapter Two: Foods for Weight Loss



Now that you understand the basics of weight loss, you may be wondering what type of
foods you should be eating and avoiding while engaging in your new diet plan. Losing weight is
not just about reducing your daily calorie intake – you still need to make sure you are providing
your body with the nutrients it needs to function properly. This means that you should be
focusing on wholesome, nutritious foods like whole grains, vegetables, fruits, lean meats, and
heart-healthy fats. In this chapter you will receive a list of foods to avoid for weight loss as well
as a list of healthy foods to enjoy. You will also receive tips for incorporating coconut oil into
your weight loss plan and for making sure your body stays properly hydrated.

Foods to Avoid for Weight Loss

 Processed carbohydrates
 Refined sugar and flour
 Fast foods
 Frozen/prepared meals
 Sugary foods and desserts
 Gluten-containing grains

13.  Hydrogenated vegetable oils
 Trans fats
 Artificial sweeteners
 Low-fat and diet foods

The list above is very general – many foods fall into the categories listed. For example,
processed carbohydrates include things like white bread, white pasta, and all-purpose flour.
Hydrogenated vegetable oils include vegetable oil, canola oil, and soybean oil. Gluten-
containing grains include wheat, barley, and rye. You do not necessarily need to cut all the
foods on this list out of your diet completely, but you should be mindful about how much you
eat and how often you eat them. Certain foods on this list including starchy carbs and sugary
foods may lead to cravings which could tempt you into snacking too much between meals or
overeating – these things could significantly increase your daily calorie intake without your
realizing it. The foods in the next list can be enjoyed freely or in moderation as part of a healthy
diet for weight loss.
To get the doctors survival guide, click here

14. Healthy Foods for Weight Loss

 Eggs and egg whites
 Lean beef, pork and veal
 Game meats
 Boneless, skinless chicken
 Turkey and other poultry
 Fresh fish and shellfish
 Fresh seafood
 Leafy green vegetables
 Other vegetables
 Fresh fruits
 Nuts and seeds
 Full-fat dairy products
 Healthy fats and oils
 Fresh herbs and spices
The foods included in the list on the previous page should be enjoyed in moderation like
anything else, but they are much healthier than the foods on the first list. A healthy diet for
weight loss should include a balance of lean protein, fresh fruits and vegetables, and heart-
healthy fats. Lean protein options include egg whites, lean beef, chicken and turkey, fresh fish,
and seafood. Nuts and seeds also contain protein, but they are very high in (healthy) fats, and
they should be enjoyed in moderation due to their calorie content.
Fresh vegetables are typically very low in calories and rich in nutrients so you should try
to include them in every meal. Fresh fruits are also relatively low in calories, but they do
contain natural sugars, so they are not as low in calories as vegetables. For this reason, you
should enjoy fruits in moderation – no more than three servings per day. Healthy fats and oils
like avocado, olives, olive oil, and coconut oil are rich in monounsaturated fats which help to
improve your cardiovascular health. These fats are much better for weight loss than trans fats
and saturated fats that come from processed or fried foods. Even healthy fats should be
enjoyed in moderation, however, because they are still high in calories.
To get the doctors survival guide, click here

15. One category of foods you may be surprised to see on the healthy foods list is full-fat
dairy products. Full-fat dairy products may include things like whole milk, cheese, and yogurt.
Numerous studies have shown that full-fat dairy products are better for weight loss than low-
fat dairy products like reduced-fat cheese and fat-free yogurt. Why is this the case? Because in
reducing the saturated fat content of regular dairy products, food manufacturers often replace
them with sugar or carbohydrates. As a result, the new product may be low in fat, but it is often
higher in sugar and carbs which may negate any potential weight loss benefits the product may
have had.


Coconut Oil for Weight Loss

In addition to the foods listed earlier in this chapter, there is one food item that can help
to accelerate your weight loss – coconut oil. Coconut oil is the edible oil that is extracted from
coconut meat, and it is rich in healthy saturated fats. This oil can be used as a substitute for
vegetable or olive oil in cooking applications, as an ingredient in beauty products, or taken
directly by mouth for its health benefits. Below you will find a list of the potential health
benefits coconut oil may have for weight loss:

16. Benefits of Coconut Oil for Weight Loss
 Contains high levels of medium-chain triglycerides (MCTs) which the body metabolizes
more quickly than other saturated fats, making them a source of fast energy for the body.
 The same MCTs that provide energy for your body may also increase the formation of
ketone bodies in the liver which may reduce your hunger and food cravings.
 Enhances the body’s natural ability to digest food and to absorb nutrients – as a result you
can eat less without feeling tired or weak.
 It is a natural mood elevator and stress reducer which may help you to be more motivated
to exercise to burn extra calories.
 The MCTs in coconut oil help to balance your hormones which regulate thyroid function
and metabolism.
 Saturated fat content makes it easier for your cells to bind with insulin during the
digestive process – this helps to stabilize your blood sugar levels.

17. There are several ways you can utilize coconut oil to take advantage of its benefits for
weight loss. Simply substituting coconut oil for olive oil or vegetable oil in your recipes is a great
option. Another option is to take coconut oil by mouth daily. If you take coconut oil by mouth
about 20 minutes before mealtime, it will help to reduce your appetite, thus helping you to
lower your daily caloric intake. The recommended dosage of coconut oil varies by weight, so
consult the chart below to determine how much coconut oil you should be taking per day.

Body Weight Dosage per Meal Total Daily Dosage
90 to 130 lbs. 1 tablespoon 3 tablespoons
131 to 180 lbs. 1.5 tablespoons 4.5 tablespoons
Over 180 lbs. 2 tablespoons 6 tablespoons

When choosing a coconut oil for weight loss, there are several different types you might
encounter. Coconut oil is naturally high in saturated fat which means that it is slow to oxidize
and thus has a long shelf-life. Some manufacturers use solvents in their coconut oil to extract it
which may leave behind chemical residue. Purchase your coconut oil from a reputable
manufacturer and select organic virgin coconut oil for the best weight loss benefits.

18. How Water Aids Weight Loss



In addition to choosing healthy foods and following a reduced-calorie diet,
drinking plenty of water can help you to reach your weight loss goals. Water does not contain
some magical fat-blasting property, but it can help to support your weight loss efforts in several
ways which are listed below:

How Water May Help Boost your Weight Loss Efforts
 Drinking water before a meal can help you to feel fuller sooner, thus reducing the amount
of food you eat during your meal.
 Many people confuse thirst for hunger – drinking plenty of water during the day can help
to stave off that confusion and keep you from eating extra calories you don’t need.
 Drinking water as an alternative to sugary soft drinks can help to lower your daily calorie
intake, thus boosting your weight loss.
 Drinking ice-cold water may help to boost your metabolism because it takes more energy
(calories) to warm the water up thereby burning more calories.

19.  Staying hydrated during a workout will help to prevent muscle cramps and it keeps your
joints lubricated, thus ensuring a better and more effective workout.
 Drinking plenty of water can help to keep your body hydrated and it helps to flush toxins
out of your body – toxins that may be stored in your fat cells.

Now that you’ve learned what kinds of foods to exclude and include in your diet to
achieve weight loss you may be wondering how you can possibly eat all the fruits and
vegetables your body needs to achieve balanced nutrition. Rather than eating a gigantic salad
or munching on carrots twenty-four hours a day, you may want to consider a simpler option –
juicing. In the next chapter you will learn what juicing is and how it can benefit you and boost
your weight loss efforts.

20. Chapter Three: Juicing for Weight Loss



Juicing is a great way to increase your daily intake of healthy fruits and vegetables.
Rather than trying to stuff in 6 to 8 individual servings of vegetables into your daily diet, why
not combine several of them into one healthy and delicious drink? Juicing your vegetables and
fruits is easy if you have the right tools – it can also provide excellent health benefits. Below you
will find an overview of the benefits associated with juicing:

Health Benefits of Juicing
 Up to 95% of the vitamins and natural enzymes that your body needs can be found in
juice made from raw fruits and vegetables.
 A 16-ounce glass of juice contains the same amount of nutrients as 2 lbs. of carrots, 8 lbs.
of spinach, or a dozen apples.
 The nutrients in fresh juice are highly concentrated so they rapidly enter your
bloodstream – your body doesn’t have to do the work of breaking them down before
absorption.

21.  Drinking fresh juice on an empty stomach maximizes your absorption of available
nutrients and gives you the best health benefits.
 Juicing fresh fruits and vegetables is an easy way to meet your daily nutritional needs – it
only takes a few minutes to juice and a few minutes to drink the juice.
 Fresh juices contain all the natural vitamins, minerals, and enzymes found in fresh fruits
and vegetables – bottled juices are often pasteurized which destroys some of the nutrient
content.

One thing you should be aware of when it comes to juicing is that the juicing process removes
all the insoluble fiber content of the fruits and vegetables you are juicing. By removing the fiber,
you are making the nutrients and enzymes contained in the fruit and vegetables more available
for rapid absorption. Your body needs a certain amount of fiber in your diet to facilitate healthy
digestion, however, so make sure to eat some whole fruits and vegetables as well as whole
grains throughout the day to meet this need. Another option is to take a tablespoon or two of
the pulp left in your juicer and to stir it back into your juice before you drink it.

22. Step-by-Step Juicing Guide

Juicing is a very easy process if you have the right equipment. To juice fresh fruits and
vegetables you will need to invest in a juicer. There are several different types of juicers to
choose from, but the very best option is a cold-press juicer or a twin-gear juicer. These options
are more expensive than the simpler centrifugal juicer, but they are well worth the money.
These juicers do not create heat during the juicing process, so you do not lose any of the vital
nutrients and enzymes in the fruits and vegetables you are juicing. On the next page you will
receive a step-by-step guide for juicing fresh fruits and vegetables.
Steps for Juicing Fresh Fruits and Vegetables
1. Select a recipe to follow or choose a combination of fruits and vegetables that you think
will taste good together.
2. If you are using a juicer that has a pulp basket, line it with a plastic bag before juicing to
make the task of cleanup easier on you.
3. Wash your produce thoroughly and cut or tear your produce to the appropriate size so it
will fit easily into the mouth of your juicer.
4. Plug in your juicer and place a large drinking glass or glass container underneath the spout
to collect your juice.
5. Feed the ingredients through the juicer one at a time – follow the instructions that came
with your juicer to increase or decrease the speed as needed for softer fruits and
vegetables.
6. After feeding all the produce through the juicer, feed the pulp back through the juicer to
extract as much juice as possible.
7. Divide your juice into the desired number of servings and drink up! You will receive the
most health benefit from your juice if you drink it immediately.

23. 8. If you must store your juice, store it in an airtight glass container in the refrigerator for no
longer than two days.
9. Clean your juicer with warm water and soap and let it dry for next time.

24. 12 Juicing Recipes for Weight Loss



Recipes Included in this Section:
Immune-Boosting Citrus Juice
Ginger Carrot Beet Juice
Spicy Tomato Vegetable Juice
Sweet Pineapple Kale Juice
Lemon and Green Apple Juice
Protein-Packed Green Juice
Cranberry Ginger Apple Juice
Post-Workout Recovery Juice
Herbs and Greens Juice
Crisp Summer Cucumber Juice
Sweet Blueberry Juice
Peaches and Greens Juice

25. Immune-Boosting Citrus Juice
Servings: 2
Ingredients:
 3 ripe navel oranges
 2 medium carrots
 1 orange bell pepper
 1 ripe lemon
 1-inch fresh ginger
 ½ teaspoon ground turmeric
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Stir in the ground turmeric then divide the juice between two glasses and enjoy.

Ginger Carrot Beet Juice
Servings: 2
Ingredients:
 3 medium beets
 2 leaves kale
 2 large carrots
 1 cup fresh parsley, packed
 1 ripe pear
 1-inch fresh ginger
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Divide the juice between two glasses and enjoy.

26. Spicy Tomato Vegetable Juice
Servings: 2
Ingredients:
 4 ripe Roma tomatoes
 2 medium carrots
 1 sweet red bell pepper
 1 medium seedless cucumber
 ½ medium red onion
 1 teaspoon Tabasco sauce
 Pinch salt and pepper
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Stir in the Tabasco sauce, salt and pepper.
6. Divide the juice between two glasses and enjoy.

Sweet Pineapple Kale Juice
Servings: 2
Ingredients:
 1 bunch fresh kale
 1 large green apple
 ¼ fresh pineapple
 1 ripe lemon
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Divide the juice between two glasses and enjoy.

27. Lemon and Green Apple Juice
Servings: 1
Ingredients:
 1 bunch fresh curly parsley
 2 green apples
 2 medium seedless cucumbers
 2 large stalks celery
 1 ripe lemon
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Divide the juice between two glasses and enjoy.

Protein-Packed Green Juice
Servings: 2
Ingredients:
 1 bunch fresh spinach leaves
 8 leaves fresh kale
 2 fresh Swiss chard leaves
 1 medium seedless cucumber
 ¼ fresh pineapple
 1 scoop protein powder
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Stir in the protein powder then divide the juice between two glasses and enjoy.

28. Cranberry Ginger Apple Juice
Servings: 2
Ingredients:
 4 large kale leaves
 2 ½ cups fresh cranberries
 2 large green apples
 2 inches fresh ginger
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Divide the juice between two glasses and enjoy.

Post-Workout Recovery Juice
Servings: 2
Ingredients:
 6 medium carrots
 2 medium heads broccoli
 1 orange bell pepper
 2 limes
 4 sprigs fresh mint
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Divide the juice between two glasses and enjoy.

29. Herbs and Greens Juice
Servings: 2
Ingredients:
 2 large green apples
 1 bunch dandelion greens
 1 bunch fresh parsley
 1 medium zucchini
 1 medium cucumber
 1-inch fresh ginger
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Divide the juice between two glasses and enjoy.

Crisp Summer Cucumber Juice
Servings: 2
Ingredients:
 3 medium seedless cucumbers
 3 large stalks celery
 3 Swiss chard leaves
 1 fresh lime
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Divide the juice between two glasses and enjoy.

30. Sweet Blueberry Juice
Servings: 2
Ingredients:
 6 medium carrots
 2 large fresh kale leaves
 1 ½ cups fresh blueberries
 1 ripe peach
 1-inch fresh ginger
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Divide the juice between two glasses and enjoy.

Peaches and Greens Juice
Servings: 2
Ingredients:
 5 medium carrots
 2 fresh peaches
 1 handful fresh arugula
 1 handful fresh spinach
 ½ ripe lemon
Instructions:
1. Wash your produce thoroughly and cut or tear your produce to fit in the juicer.
2. Place a large drinking glass or glass container underneath the juicer spout.
3. Feed the ingredients through the juicer one at a time.
4. Feed the pulp back through the juicer to extract as much juice as possible.
5. Divide the juice between two glasses and enjoy.

31. Chapter Four: Exercise for Weight Loss



Exercise is an important part of any weight loss plan. As you have already learned, the
key to losing weight is to burn more calories than you consume during the day. While one way
of reducing your calorie intake is to simply eat fewer calories, another way to decrease your
daily calorie count is to engage in regular exercise. You do not have to become a marathon
runner to lose weight. In fact, something as simple as going for a 30-minute walk five times a
week can greatly boost your weight loss efforts. In this chapter you will receive tips for
incorporating exercise into your weight loss plan as well as some sample routines.


Exercise Tips and Tricks

Below you will find a list of tips and tricks for incorporating exercise into your weight
loss plan. You will also receive some valuable information about the benefits of exercise for
weight loss and overall health.

32. Tips and Tricks for Adding Exercise to Your Routine
 One pound equals 3,500 calories – if you burn 500 calories per day through exercise, you
can lose one pound per week.
 It is important to engage in a mixture of aerobic and anaerobic exercise – aim for about
150 minutes per week of moderate aerobic exercise and two or three strength-training
sessions per week.
 To burn more calories in a shorter timeframe, increase the intensity of your workouts – if
you walk on the treadmill, try turning up the speed or adding an incline.
 Moderate aerobic exercises may include walking, swimming, bowling, mowing the lawn,
and bicycling at low speed.
 Vigorous aerobic activities may include jogging, aerobic dancing, cycling, high-intensity
interval training.
 If you have an hour-long lunch break, consider using thirty minutes of that break to take a
walk outside.
 Engaging in high-intensity interval training is a great way to burn a higher number of
calories in a shorter time span.
 Work out with a friend or family member to keep yourself motivated.
 Try attending a group fitness class if you are a beginner and need some help getting
started with a fitness routine.


Sample Exercise Routines

The key to staying motivated to exercise each week is to keep yourself from getting
bored. An easy way to do that is to switch between several different workout routines during

33. the week. Ideally, you should incorporate 3 to 5 sessions of aerobic exercise each week paired
with 2 sessions of anaerobic activity or strength training. Below you will find an assortment of
sample exercise routines that you can incorporate into your own weight loss plan – choose the
routines that work for you and build a schedule that suits your needs.

Sample Plan 1
Workout 1 – 30 Minutes Walking at 3.0 mph
Workout 2 – Kettlebell Strength Training
Workout 3 – 30 Minutes on the Elliptical
Workout 4 – Bodyweight Exercises (pushups, sit-ups, pull-ups)
Workout 5 – 30 Minutes Walking at 2.5 mph at 15% incline

Sample Plan 2
Workout 1 – 30 Minutes on a Stationary Bike
Workout 2 – High-Intensity Interval Training with Bodyweight Exercises
Workout 3 – Group Fitness Aerobic Dancing Class
Workout 4 – Free-Weight Strength Training Exercises
Workout 5 – 30 Minutes on a Stationary Bike

Sample Plan 3
Workout 1 – 30 Minutes Swimming or Walking on Treadmill
Workout 2 – Free-Weight Strength Training Exercises

34. Workout 3 – 30 Minutes on the Elliptical
Workout 4 – Group Fitness Class – Strength Training
Workout 5 – 30 Minutes on Stationary Bike or Treadmill

If none of the workout plans above appeal to you, you can feel free to swap out whatever
aerobic exercises you prefer. Below you will find a list of aerobic exercises that you can do
instead of the exercise listed.

Options for Aerobic Exercise
 Walking/jogging on the treadmill
 Walking/jogging on the treadmill at an incline
 Walking/jogging on the Elliptical machine
 Walking/jogging outdoors
 Swimming in the pool
 Cycling outdoors or on a stationary bike
 Attending an aerobic dance class
 Taking a water aerobics class
 Attending a group fitness class
 Taking a step aerobics class
 Attending a yoga or Pilates class
 High-intensity interval training circuit
 Cross-country skiing
 Hiking or backpacking outdoors
 Jump-roping
 Playing basketball, tennis, or another sport
 Doing yard work or chores around the house

35. Chapter Five: Recipes for Weight Loss


The recipes in this section are all made with fresh, wholesome ingredients. The key to
weight loss may be to consume fewer calories than you burn each day, but that doesn’t mean
you cannot eat flavorful and satisfying meals. These recipes are not only low in calories and rich
in nutrients, but they are also full of flavor!

Recipes Included in this Book:
Zucchini Pancakes
Power-Packed Green Smoothie
Cranberry Walnut Oatmeal
Blueberry Whole Wheat Pancakes
Morning Citrus Smoothie
Tomato Basil Omelet
Dried Fruit Yogurt Muffins
Coconut Oil Biscuits
Curried Cauliflower Soup
Spring Salad with Citrus-Avocado Dressing
Roasted Butternut Squash Soup
Herbs with Garden Greens Salad
Whole Wheat Chicken Salad Wraps
Gingered Carrot Soup
Waldorf Salad with Kale
Greek-Style Turkey Pita Pockets
Lemon Herb-Roasted Chicken
Grilled Swordfish with Mango Salsa
Vegetarian Lentil Burgers
Thai-Style Grilled Steak Salad
Vegetable Quinoa Salad
Balsamic-Glazed Grilled Salmon

36. Coconut Vegetable Curry
Whole Wheat Pasta w/ Sundried Tomatoes
Coconut Milk Ice Cream
Cinnamon-Raisin Oatmeal Cookies
No-Bake Berry Crisp
Chocolate Banana Ice Cream
Brown Rice Pudding with Almonds
Honey Poached Peaches
Chia Seed Pudding
Dairy-Free Chocolate Mousse

37. Breakfast Recipes


Zucchini Pancakes
Servings: 4
Ingredients:
 1 ¼ cups pancake mix
 ¾ cup unsweetened almond milk
 ½ cup unsweetened applesauce
 3 tablespoons ground flaxseed
 1 tablespoon coconut oil, melted
 ¾ cup finely grated zucchini
Instructions:
1. Combine the pancake mix with the almond milk, applesauce, and flaxseed in a large
mixing bowl with 1 tablespoon melted coconut oil.
2. Whisk well then fold in the zucchini until well combined.
3. Heat a large nonstick skillet over medium-high heat and spray with cooking spray.
4. Spoon the batter into the skillet using a ¼ cup measure and cook for 3 minutes or until
bubbles form on the surface.
5. Flip the pancake with a spatula and cook for another 2 to 3 minutes until browned on
the underside.
6. Transfer the pancake to a plate and repeat with the remaining batter.

38. Power-Packed Green Smoothie
Servings: 2

Ingredients:
 1 large frozen banana, peeled and chopped
 1 cup fresh baby spinach
 1 cup chopped kale
 1 cup frozen strawberries
 1 ½ cups unsweetened almond milk
Instructions:
1. Combine all the ingredients in a high-speed blender.
2. Blend until smooth and well combined.
3. Pour into glasses and serve immediately.

39. Cranberry Walnut Oatmeal
Servings: 4

Ingredients:
 3 ½ cups water
 1 cup steel-cut oats
 ¼ cup plain Greek yogurt
 Pinch salt
 ¼ cup dried cranberries, unsweetened
 ¼ cup finely chopped pecans
Instructions:
1. Combine the water, steel cut oats, and yogurt in a small saucepan.
2. Cover the pan and let sit at room temperature overnight, or at least 8 hours.
3. In the morning, bring the oatmeal to a simmer, covered, then reduce heat to medium-
low and simmer for 20 minutes.
4. Stir in the salt and simmer for another 5 minutes until thick and creamy.
5. Remove from heat and let set for 5 minutes.
6. Spoon into bowls and top with cranberries and walnuts to serve.

40. Blueberry Whole Wheat Pancakes
Servings: 4

Ingredients:
 2 cups whole-wheat pastry flour
 1 ¾ teaspoons baking powder
 Pinch salt
 ½ cup water
 1 cup unsweetened almond milk
 1 ½ tablespoons honey
 1 ½ teaspoons vanilla extract
 1 ½ cups fresh blueberries
Instructions:
1. Combine the flour, baking powder and salt in a large mixing bowl and stir well.
2. In another bowl, whisk together the water, almond milk, honey and vanilla extract.
3. Whisk the wet ingredients into the dry until smooth and well combined then let rest for
10 minutes.
4. Heat a large nonstick skillet over medium heat.
5. Fold the blueberries into the batter then spoon it into the hot skillet using about ¼ cup
per pancake.
6. Cook the pancakes for 2 minutes or so until the underside is golden then flip.
7. Let the pancakes cook for another 2 minutes until cooked through then transfer to a
plate and repeat with the remaining batter.

41. Morning Citrus Smoothie
Servings: 2

Ingredients:
 1 ½ cups frozen chopped mango
 1 medium frozen banana, peeled and sliced
 1 cup organic orange juice
 ¼ cup plain Greek yogurt
 ¼ cup ice cubes
 1 tablespoon fresh lemon juice
Instructions:
1. Combine all the ingredients in a high-speed blender.
2. Blend until smooth and well combined.
3. Pour into glasses and serve immediately.

42. Tomato Basil Omelet
Servings: 1

Ingredients:
 2 large eggs, whisked
 1 green onion, sliced thin
 Salt and pepper to taste
 1 medium Roma tomato, chopped
 1 tablespoon fresh chopped basil
Instructions:
1. Whisk together the eggs, green onion, salt and pepper in a small bowl then set aside.
2. Heat 1 teaspoon of the oil in a small skillet over medium heat.
3. Add the tomato and basil and cook for 2 minutes, stirring often.
4. Spoon the tomato and basil into a bowl then reheat the skillet with the remaining oil.
5. Pour the egg mixture into the skillet and cook for 2 minutes, scraping down the sides of
the skillet to spread the uncooked egg.
6. When the egg is almost set, spoon the tomato basil mixture over half of the omelet then
fold the empty half over top.
7. Cook for another 1 to 2 minutes until the egg is set then serve hot.

43. Dried Fruit Yogurt Muffins
Servings: 12

Ingredients:
 1 ½ cups whole-wheat pastry flour
 1 ¼ teaspoon baking powder
 ¾ teaspoon baking soda
 ½ teaspoon salt
 1 ½ tablespoons sugar
 2 tablespoons old-fashioned oats
 2 tablespoons dried cranberries, chopped
 2 tablespoons seedless raisins, chopped
 1 tablespoon bran
 1 teaspoon fresh orange zest
 ½ cup plain Greek yogurt
 ¼ cup maple syrup
 1 teaspoon vanilla extract
 ½ cup coconut oil, melted
 2 large eggs, whisked
Instructions:
1. Preheat the oven to 350°F and line a muffin pans with paper liners.
2. Combine the flour, baking soda, baking powder, sugar, and salt in a large mixing bowl.
3. Stir well then stir in the oats, cranberries, raisins, orange zest, and bran.

44. 4. In a separate bowl, whisk together the yogurt, maple syrup, vanilla extra, coconut oil,
and eggs.
5. Stir the mixture into the dry ingredients until well blended – do not over mix.
6. Spoon the batter into the muffin tin, filling each cup about 2/3 full.
7. Bake for 20 to 25 minutes or until a knife inserted in the center comes out clean.
8. Cool the muffins in the pan for 5 minutes then turn out onto a wire rack to cool
completely.

45. Coconut Oil Biscuits
Servings: 12

Ingredients:
 2 cups all-purpose flour
 3 teaspoons baking powder
 1 teaspoon sugar
 ½ teaspoon salt
 ½ cup coconut oil
 ¾ cups canned coconut milk (light)
Instructions:
1. Preheat the oven to 425° and line a rimmed baking sheet with parchment.
2. Combine the flour, baking powder, salt, and sugar in a mixing bowl.
3. Cut in the coconut oil using a pastry blender until a course, crumbled mixture forms.
4. Pour in the coconut milk and stir until it forms a sticky dough.
5. Turn out the dough onto a floured surface and shape into a rectangle, patting it to about
½ inch thick.
6. Cut the dough into twelve squares and place them on the baking sheet, spacing them 2
inches apart.
7. Bake for 15 to 18 minutes until golden brown on the edges and cool before serving.

46. Lunch Recipes


Curried Cauliflower Soup
Servings: 4
Ingredients:
 1 tablespoon coconut oil
 3 ½ cups unsweetened almond milk
 1 medium yellow onion, chopped
 1 tablespoon minced garlic
 5 cups cauliflower florets
 2 teaspoons curry powder
Instructions:
1. Heat the coconut oil in a large saucepan over medium heat until melted then whisk in
the almond milk.
2. Stir in the onion and garlic and cook for 10 minutes, stirring often.
3. Add the cauliflower and curry powder then cover and simmer for 45 minutes until the
cauliflower is very tender.
4. Remove from heat and puree the soup using an immersion blender.
5. Adjust seasonings to taste and serve hot.

47. Spring Salad with Citrus-Avocado Dressing
Servings: 2

Ingredients:
 ½ ripe avocado, pitted and chopped
 ½ cup organic orange juice
 Pinch salt and pepper
 4 cups fresh spring greens
 1 cup fresh sliced strawberries
 1 medium tomato, chopped
Instructions:
1. Combine the avocado, orange juice, salt and pepper in a food processor and blend until
smooth.
2. In a large salad bowl, combine the greens with the tomatoes and strawberries.
3. Pour the dressing over the salad and toss to coat then divide between two plates to
serve.

48. Roasted Butternut Squash Soup
Servings: 8

Ingredients:
 5 lbs. butternut squash, peeled and chopped into 1-inch cubes
 2 cups chopped yellow onion
 2 ½ tablespoons olive oil
 1 tablespoon fresh chopped thyme
 Salt and pepper to taste
 ½ cup dry white wine
 6 cups vegetable broth
 2/3 cup canned coconut milk
Instructions:
1. Preheat the oven to 425° and line two baking sheets with parchment.
2. Combine the butternut squash, onions, and oil in a large bowl, tossing to coat.
3. Spread the squash and onions on the baking sheets and sprinkle with thyme then
season with salt and pepper to taste.
4. Roast for 25 to 30 minutes, stirring once, then spoon the vegetables into a large
stockpot.
5. Stir in the wine and broth and simmer over medium-low heat for 10 minutes.
6. Remove from heat then puree the soup using an immersion blender.
7. Return the soup to the heat and whisk in the coconut milk. Serve hot.

49. Herbs with Garden Greens Salad
Servings: 4

Ingredients:
 6 cups mixed spring greens
 2 tablespoons fresh chopped cilantro
 2 tablespoons fresh chopped parsley
 1 tablespoon fresh chopped basil
 1 teaspoon fresh chopped thyme
 12 cherry tomatoes, halved
 3 tablespoons extra-virgin olive oil
 1 ½ tablespoons balsamic vinegar
 Salt and pepper to taste
Instructions:
1. Combine the greens, herbs, and tomatoes in a large bowl and toss well.
2. Whisk together the remaining ingredients then drizzle over the salad.
3. Toss to coat and serve immediately.

50. Whole Wheat Chicken Salad Wraps
Servings: 4

Ingredients:
 2 cups cooked chicken breast
 1 stalk celery, diced
 1 green onion, sliced thin
 2 tablespoons red wine vinegar
 1 tablespoon balsamic vinegar
 2 tablespoons Dijon mustard
 Salt and pepper to taste
 1 cup shredded romaine lettuce
 1 large ripe tomato, diced
Instructions:
1. Shred the chicken by hand into a bowl then stir in the celery and green onion.
2. Stir in the vinegar, mustard, salt and pepper until well combined.
3. Lay the tortillas out flat and spoon about ½ cup of the chicken salad down the center of
each.
4. Top with ¼ cup shredded lettuce and a few diced tomatoes.
5. Roll the tortillas up around the filling and serve.

51. Gingered Carrot Soup
Servings: 4

Ingredients:
 1 tablespoon coconut oil
 1 medium yellow onion, chopped
 1 tablespoon minced garlic
 1 lbs. carrots, chopped
 1-inch fresh ginger, grated
 1 large Yukon gold potato, peeled and diced
Instructions:
1. Heat the oil in a saucepan over medium-high heat.
2. Add the onions and garlic and cook for 6 to 8 minutes until tender.
3. Stir in the carrots, ginger, potato, and broth then bring to a boil.
4. Reduce heat and simmer for 25 minutes until the carrots are tender.
5. Remove from heat the puree the soup using an immersion blender. Serve hot.

52. Waldorf Salad with Kale
Servings: 4

Ingredients:
 4 cups fresh chopped kale
 1 cup thinly sliced celery
 1 ripe Granny Smith apple, cored and sliced thin, divided
 ½ cup chopped walnuts, divided
 2 tablespoon Dijon mustard
 1 tablespoon red wine vinegar
 Pinch salt
 Water, as needed
Instructions:
1. Combine the kale, celery, and ¼ cup walnuts in a large salad bowl along with half the
apple and toss to combine.
2. Add the remaining apple to a food processor with the rest of the walnuts as well as the
mustard, vinegar, and salt.
3. Puree the mixture until smooth and well combined, adding water as needed to thin.
4. Drizzle the dressing over the salad and toss to coat. Serve immediately.

53. Greek-Style Turkey Pita Pockets
Servings: 4

Ingredients:
 4 whole wheat pita pockets, cut in half
 2 cups diced cucumber
 1 cup fresh diced tomato
 ½ cup diced red onion
 ½ cup crumbled feta cheese
 2 tablespoons fresh lemon juice
 8 slices deli turkey
 Salt and pepper to taste
Instructions:
1. Combine the cucumber, red onion, and tomato in a mixing bowl with the feta and lemon
juice.
2. Toss well to combine then stir in the lettuce.
3. Fold the turkey slices and place one slice inside each pita pocket half then spoon in
about ½ cup of the lettuce mixture.
4. Season with salt and pepper to taste and serve chilled.

54. Dinner Recipes


Lemon Herb-Roasted Chicken
Servings: 6 to 8
Ingredients:
 8 cups water
 2 tablespoons lemon juice
 2 tablespoons salt
 1 tablespoon olive oil
 2 tablespoons fresh chopped parsley
 2 tablespoons fresh chopped basil
 1 tablespoon fresh chopped oregano
 ¼ teaspoon freshly ground black pepper
 1 ½ lbs. chicken thighs and drumsticks
Instructions:
1. Combine the water, lemon juice, salt and chicken in a large bowl and brine overnight.
2. Remove the chicken from the brine and pat it dry with paper towels.
3. In a new bowl, whisk together the oil, parsley, oregano, basil, and pepper – toss with the
chicken to coat.
4. Preheat the oven to 350°F and spread the chicken on a baking sheet.
5. Bake for 45 minutes or so until cooked through. Serve hot.

55. Grilled Swordfish with Mango Salsa
Servings: 4

Ingredients:
 4 (6-ounce) boneless swordfish steaks
 ½ cup coconut oil, melted
 3 tablespoons fresh lemon juice
 1 ½ tablespoons fresh chopped basil
 1 teaspoon minced garlic
 Salt and pepper to taste
 1 ripe mango, pitted and chopped
 ¼ cup fresh chopped cilantro
 3 tablespoons minced red onion
 1 tablespoon fresh lime juice
Instructions:
1. Preheat the grill to medium-high heat and brush the grates with oil.
2. Combine the coconut oil, lemon juice, basil, and garlic in a mixing bowl and season with
salt and pepper to taste.
3. Brush the swordfish with the coconut oil mixture then place them on the grill.
4. Grill for 3 minutes then flip the steaks and brush again with the coconut oil mixture.
5. Cook the steaks for another 3 minutes then transfer to plates.
6. Combine the remaining ingredients in a bowl and stir well – serve over the grilled
swordfish.

56. Vegetarian Lentil Burgers
Servings: 8

Ingredients:
 5 cups water
 1 ½ cups red lentils, rinsed well
 1 teaspoon olive oil
 1 cup chopped yellow onion
 1 large carrot, peeled and diced
 2 cloves minced garlic
 2 cups chopped mushrooms
 Salt and pepper to taste
 1 (10 ounce) package firm tofu
 ¾ cup panko breadcrumbs
 1 tablespoon fresh lemon juice
 2 tablespoons coconut oil, melted
 8 toasted sandwich buns
Instructions:
1. Combine the water and lentils in a large pot and bring to a simmer.
2. Simmer the lentils for 15 to 20 minutes until tender then drain and let cool.
3. Heat the olive oil in a large skillet over medium heat then stir in the onions, carrots, and
garlic – cook for 2 minutes or so.

57. 4. Stir in the mushrooms along with the salt and pepper and cook for 5 minutes until
tender then set aside to cool.
5. Combine the tofu, breadcrumbs, lemon juice, and coconut oil in a food processor and
blend smooth.
6. Stir the mixture into the skillet along with the lentils until well combined.
7. Cover and chill for 30 minutes then shape by hand into 8 even-sized patties.
8. To cook, grease a large skillet and heat it over medium-high heat.
9. Add the patties and cook for 5 minutes or so on each side until heated through.
10. Serve the burgers on toasted sandwich buns with your favorite burger toppings.

58. Thai-Style Grilled Steak Salad
Servings: 6

Ingredients:
 1/3 cup fresh lime juice
 3 ½ tablespoons fish sauce
 1 tablespoon low-sodium soy sauce
 1 tablespoon white sugar
 1 tablespoon minced yellow onion
 1 Thai chile, seeded and minced
 2 lbs. lean skirt steak, cut into 2 pieces
 2 cups fresh spring greens
 2 cups sliced baby Bok choy
 4 radishes, sliced thin
 1 medium seedless cucumber, sliced thin
 1 large carrot, grated
 ½ cup fresh chopped cilantro
 ½ cup fresh chopped mint leaves
 ¼ cup fresh chopped basil
Instructions:
1. Combine the lime juice with the fish sauce, soy sauce and sugar in a small bowl.
2. Stir in the onion and chiles then pour half the mixture into a shallow dish.

59. 3. Add the steak and toss to coat then cover and let marinate at room temperature for 30
minutes – reserve the remaining marinade.
4. Preheat your grill to high heat and brush the grates with oil.
5. Place the marinated steak on the grill and cook for 3 to 4 minutes on each side then
transfer to a cutting board and let rest for 10 minutes before slicing thin.
6. Combine the remaining ingredients in a large salad bowl and toss with the reserved
marinade.
7. Divide the salad among 6 plates and top with slices of steak to serve.

60. Vegetable Quinoa Salad
Servings: 6 to 8

Ingredients:
 ¼ cup extra-virgin olive oil
 2 tablespoons water
 1 large clove garlic, minced
 1 teaspoon honey
 3 tablespoons fresh lemon juice
 Salt and pepper to taste
 1 cup uncooked quinoa
 2 cups water
 2 cups shredded romaine lettuce
 2 large carrots, peeled and cut into matchsticks
 1 cup cherry tomatoes, quartered
 ¼ cup fresh chopped parsley
 ¼ cup fresh chopped basil
Instructions:
1. Combine the olive oil, water, garlic, honey, and lemon juice in a food processor.
2. Season with salt and pepper to taste then puree until smooth.
3. Combine the quinoa and water in a small saucepan and bring to a boil.
4. Reduce heat to low then cover and simmer for 15 to 20 minutes until the water has
been absorbed.

61. 5. Place the quinoa in the fridge to chill.
6. Combine the remaining ingredients in a large salad bowl then toss in the chilled quinoa
and the dressing to coat. Serve immediately.

62. Balsamic-Glazed Grilled Salmon
Servings: 6

Ingredients:
 ½ cup balsamic vinegar
 ½ cup dry white wine
 1 ½ tablespoons fresh lemon juice
 1 ½ tablespoons honey
 6 (6-ounce) boneless salmon fillets
 Olive oil, as needed
 Salt and pepper to taste
Instructions:
1. Combine the balsamic vinegar, white wine, lemon juice and honey in a small saucepan.
2. Bring to a boil then simmer over medium heat until reduced to about 1/3 cup – about
15 minutes.
3. Preheat the grill to medium-high heat and brush the grates with olive oil.
4. Brush the salmon with oil and season with salt and pepper then grill for 5 minutes on
each side until just opaque in the middle.
5. Serve the salmon hot drizzled with the balsamic glaze.

63. Coconut Vegetable Curry
Servings: 4

Ingredients:
 1 tablespoon coconut oil
 1 medium yellow onion, chopped
 1 tablespoon minced garlic
 1 (13.5 ounce) can coconut milk
 2 tablespoons curry powder
 1 tablespoon soy sauce
 1 tablespoon honey
 Salt and pepper to taste
 1 large, sweet potato, peeled and chopped
 2 cups chopped cauliflower
 1 cup chopped carrots
 1 medium red pepper, cored and chopped
Instructions:
1. Heat the coconut oil in a large saucepan over medium heat.
2. Add the garlic and onions and cook for 6 minutes or until tender.
3. Stir in the coconut milk, curry powder, soy sauce, and honey and whisk smooth – season
with salt and pepper to taste.
4. Stir in the sweet potatoes then cover and cook for 5 minutes.

64. 5. Add the remaining vegetables, stirring to coat with sauce, then cover and simmer for 5
to 10 minutes until they are tender.
6. Spoon into bowls and serve hot.

65. Whole Wheat Pasta with Sundried Tomatoes
Servings: 4

Ingredients:
 ½ cup sundried tomatoes
 8 ounces whole-wheat penne pasta, uncooked
 1 tablespoon coconut oil
 1 large yellow onion, chopped
 1 tablespoon minced garlic
 ¼ cup fresh chopped basil
Instructions:
1. Place the sundried tomatoes in a large bowl and cover with hot water.
2. Soak the tomatoes for 15 minutes then drain and slice them thinly.
3. Bring a large pot of salted water to boil and add the pasta – cook to al dente according
to the directions then drain and set aside.
4. Heat the oil in a large skillet over medium-high heat and add the onions and garlic.
5. Cook for 5 minutes then stir in the sundried tomatoes and basil.
6. Add the pasta and cook for 3 to 4 minutes until heated through then serve hot.

66. Dessert Recipes


Coconut Milk Ice Cream
Servings: 8

Ingredients:
4 large egg yolks
½ cup white sugar
1 (13.5 ounce) can coconut milk
1 (13.5 ounce) can light coconut milk
1 ½ teaspoons vanilla extract
Instructions:
1. Whisk together the egg yolks and sugar in a mixing bowl until light.
2. Whisk in the coconut milk and whisk smooth.
3. Pour the mixture into a saucepan and cook over medium heat until thickened, stirring
often, about 8 to 10 minutes.
4. Remove from heat and stir in the vanilla then pour into a glass bowl.
5. Chill the mixture until cold then pour into an ice cream maker and freeze according to
the directions.

67. Cinnamon-Raisin Oatmeal Cookies
Servings: 24

Ingredients:
 1 cup pitted dates
 1 cup raw walnut halves
 ½ cup light brown sugar, packed
 ¼ cup unsweetened applesauce
 ¼ cup coconut oil, melted
 1 large egg, whisked
 1 teaspoon vanilla extract
 Pinch baking soda
 1 cup old-fashioned oats
 ¾ cups whole-wheat pastry flour
 ½ cup seedless raisins
 1 teaspoon ground cinnamon
 ¼ teaspoon salt
Instructions:
1. Preheat the oven to 350°F and line two rimmed baking sheets with parchment.
2. Combine the dates, walnuts and brown sugar in a food processor and blend smooth.
3. In a large mixing bowl, whisk together the applesauce, oil, egg, baking soda, and vanilla
extract.
4. Stir in the date mixture then fold in the oats, flour, raisins, cinnamon, and salt.

68. 5. Drop the dough onto the baking sheets in rounded tablespoons.
6. Carefully press each cookie flat by hand into a rounded shape then bake for 20 to 25
minutes until golden brown.
7. Transfer the cookies to wire racks to cool.

69. No-Bake Berry Crisp
Servings: 8

Ingredients:
 2 cups fresh blackberries
 2 cups fresh blueberries
 2 cups fresh chopped strawberries
 1 cup raw pecans
 ½ cup raw walnut halves
 ½ cup pitted Medjool dates, chopped
 1 teaspoon ground cinnamon
Instructions:
1. Combine the berries and honey in a rectangular glass baking dish.
2. Place the pecans, walnuts, cinnamon and dates in a food processor and pulse until it
forms a coarsely crumbled mixture.
3. Spread the mixture over the berries and chill until ready to serve.

70. Chocolate Banana Ice Cream
Servings: 4

Ingredients:
 4 large frozen bananas, peeled and sliced
 1 ¾ cups unsweetened almond milk
 ¼ cup smooth almond butter
 1 ½ tablespoons unsweetened cocoa powder
Instructions:
1. Combine the bananas, almond milk, almond butter, and cocoa in a blender.
2. Blend the mixture until smooth, stopping several times to scrape down the sides.
3. Spoon into bowls to serve.

71. Cinnamon Brown Rice Pudding with Almonds
Servings: 6

Ingredients:
 ½ cup pitted Medjool dates
 ½ cup boiling water
 1 cup uncooked brown rice
 4 cups unsweetened almond milk
 ½ cup slivered toasted almonds
 1 teaspoon vanilla extract
 ½ teaspoon ground cinnamon
Instructions:
1. Place the dates in a heatproof bowl and cover with boiling water.
2. Soak the dates for 15 minutes then pour them, along with the water, into a blender.
3. Blend the mixture until smooth and syrupy.
4. Bring the rice and almond milk to boil in a saucepan.
5. Reduce heat and simmer over medium-low heat for 45 minutes until the rice absorbs
the liquid.
6. Remove from heat and stir in the date syrup along with the vanilla extract, almonds, and
cinnamon.

72. Honey Poached Peaches
Servings: 6

Ingredients:
 1 cup white wine
 1 ½ cups raw honey
 1 ½ cups water
 6 ripe peaches
Instructions:
1. Combine the wine, water, and honey in a large saucepan over medium heat and stir to
dissolve the sugar.
2. Bring the mixture to boil then reduce heat and simmer for 5 minutes.
3. Carefully cut the peaches in half and remove the pits then place the peaches cut-side-
down in the syrup.
4. Poach the peaches for 3 minutes then turn them over and poach for another 3 to 4
minutes until they are soft.
5. Remove the peaches from the saucepan with a slotted spoon and carefully remove the
skins.
6. Boil the syrup until it is reduced by half then drizzle over the peaches to serve.

73. Chia Seed Pudding
Servings: 6

Ingredients:
 2/3 cups chia seeds
 2 cups unsweetened almond milk
 1 tablespoon raw honey
 ¾ teaspoon vanilla extract
Instructions:
1. Combine the chia seeds, almond milk, honey and vanilla extract in a large glass jar and
cover with the lid.
2. Shake the mixture then refrigerate overnight.
3. Spoon the pudding into bowls and top with raisins, shredded coconut, or chocolate
shavings to serve.

74. Dairy-Free Chocolate Mousse
Servings: 6

Ingredients:
 ¾ cup whole cashews
 1 cup pitted Medjool date, packed
 1 (15 ounce) can pureed pumpkin
 ¾ cup unsweetened coconut milk drink
 ¼ cup unsweetened cocoa powder
 1 ¼ teaspoon vanilla extract
Instructions:
1. Combine the cashews and dates in a heatproof bowl and cover with boiling water.
2. Soak for 2 hours then drain and place the mixture in a food processor.
3. Add the pumpkin and coconut milk and blend smooth.
4. Blend in the cocoa powder and vanilla and blend smooth once more, adding more
coconut milk if needed to thin.
5. Spoon into bowls and chill for 1 hour before serving.

75. Conclusion



After reading this book you should have a good understanding of not only how to lose
weight, but also how much weight is healthy for you to lose. In reading this book you have
received several tips and tricks for calculating your individual BMR and for incorporating things
like juicing and exercise into your diet plan. Take special note of the food lists provided in
Chapter Two to help you lower your daily calorie intake while still meeting your body’s
nutritional needs and take advantage of the recipes provided to get you started on your weight
loss journey.

Best of luck to you!