| A healthy diet is key to our overall health. No | | | | Enjoy the veggies with rice for a nice light healthy |
| matter how busy we get we have to find a way | | | | meal. |
| to eat healthy. Luckily these days we have many | | | | - Buy the pre washed salads, all kinds of nuts |
| options. Health food stores abound, farmer's | | | | (almonds, walnuts, peanuts etc), and seeds such |
| markets are everywhere, and even | | | | as sunflower seeds, pumpkin seeds, flax seeds, |
| supermarkets are stacked with organic foods. I | | | | put this seeds and nuts on top of the salad use |
| am one for cooking your own food but some of | | | | balsamic vinegar and extra virgin oil for dressing. |
| us are extremely busy and we just don't have | | | | Enjoy with whole wheat bread for a light lunch. |
| the time. But by planning and being organized we | | | | For a heartier lunch or dinner add cheese to the |
| can manage to eat home cooked meals at least | | | | salad or make a cheese sandwich. |
| some of the time. Here are some tips. | | | | - Have cheddar, mozzarella, parmesan, and Swiss |
| - I will start with the most important meal of the | | | | cheeses available all the time for quick sandwiches |
| day, breakfast. As much as possible, do not skip | | | | or toppings for a salad or pasta. If you have a |
| breakfast. Study after study has shown that | | | | Panini grill you can make a Panini sandwich. |
| people who eat breakfast are more alert and | | | | Focaccia or ciabatta bread is better but regular |
| energetic. They are less likely to gain weight and | | | | French bread will do fine too. Spread the bread |
| those who are trying o lose weight are more | | | | with pesto; slice the Swiss or cheddar cheese |
| likely to succeed. Research has also shown that | | | | thinly. Line the bread with it. Turn on your grill wait |
| breakfast eaters are less likely to develop heart | | | | till it is ready. Place the sandwiches on the grill |
| disease and diabetes. For a healthy breakfast | | | | close the lead. After a few minutes press the lead |
| have regular organic oats, raisins, brown sugar or | | | | down to quickly melt the cheese. 5 to 7 minutes. |
| maple syrup, cinnamon, flax seed, milk or soy | | | | Enjoy with a salad for a light summer dinner. For |
| milk, plain yogurt, a variety of fresh fruits all kinds | | | | winter enjoy it with a hearty soup. |
| of nuts and seeds always available. It takes about | | | | - Again on another day off cook a lot of |
| 5 minutes to cook your oats. Add your cinnamon, | | | | spaghetti sauce. Leave out what you are going to |
| maple syrup, raisins, flax seed and soy milk and | | | | use the next few days and freeze the rest in |
| enjoy. This is one of the most nutritious and heart | | | | quantities enough for one time use. The tomato is |
| healthy breakfast t you can have and you can | | | | a super food and one of the foods that becomes |
| eat it almost every morning, it is delicious. The | | | | more nutritious with cooking. Also make soup and |
| other quick alternative is yogurt with fruits, nuts | | | | freeze in the same way. Making soup is easy. You |
| and seeds also very delicious. | | | | already have vegetables cut up. Sauté some |
| - Once in two weeks, buy plenty of fresh | | | | onions add water boil and add vegetables of your |
| vegetables and fruits. Wash and cut up enough of | | | | choice. Have canned organic beans and garbanzo |
| these vegetables and fruits, to last you a week. | | | | beans available. Add one of these to the soup add |
| Now all you have to do throughout the week is | | | | salt pepper and spices and simmer. So now all |
| eat them raw for a healthy snack or in a salad. | | | | you have to do when you come home in the |
| Here is a healthy recipe for cooking | | | | evening is defrost the sauce and heat it up. Cook |
| vegetables.Sprinkle them with olive oil and broil | | | | your spaghetti. Toss the pre-washed salad with |
| them for 10 to 15 minutes, sprinkle with balsamic | | | | balsamic vinegar and olive oil and you have a nice |
| vinegar and garlic towards the end of the cooking. | | | | healthy home coked dinner. If it is soup you feel |
| If you have a Panini grill or just a grill you can grill | | | | like eating then that is what you will defrost and |
| them it is quicker. While the veggies are cooking | | | | heat up and enjoy with a Panini sandwich. |
| you can steam rice or quinoa about 20 minutes. | | | | |