January ETL - Nutritarian New Year!
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Hi all. I'm having a good january over all. I have a new "go to" for lunch. I learned that blanched collard green leaves (which are huge and sturdy) make FABULOUS wraps! Just the right balance of sturdiness and give. LOVE them. I've been adding a variety of things to them like spinach, black beans, blue cheese, butternut squash, some fish... whatever we have. Loving them!0
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Sabine, I keep thinking of trying collard greens as wraps!! I've seen delicious looking pictures, but I wasn't sure what to put in them to start. Maybe that will be my goal next week.
I'm a bit worried I'm eating too much cooked veggies and not nearly enough raw or salads. I guess it's the winter time. But I was hoping I'd feel a little less bloated than I do right now anyway.
Joan, welcome (back)! 5 pounds sounds pretty amazing over the course of 5 years, but it's great that you're so vigilant too.
Carla, we are working up to putting our house up for sale over the next few months too. Kinda scary!! Your future backyard sounds like a dream. We are looking at moving from a townhouse to a real house so ANY backyard sounds pretty luxurious for us. Congrats on the loss too, still pretty good for week 2 I think!
I've been getting back into yoga this week. My back pain seems to be present every single day and when I tried yoga on Monday, I felt like the Tin Man, haha. So it'll feel good to stretch more regularly
Mihani, how is your week going? Your slips seem so minor this time around! Woohoo!0 -
PS Carla, the lasagna wheels are some work, but not too bad (my husband did them actually).
Vegetable Lasagna Wheels from Happy Herbivore
8 oz dry lasagna noodles uncooked
1 cup veg broth
1 onion diced
1 bunch kale de-stem & chopped
2 sweet potatoes cooked
1⁄2 cup nutritional yeast (or vegan parmesan)
2 garlic cloves minced
1 tbsp dried basil
ground nutmeg
11⁄2 cups marinara sauce
1. Preheat oven to 350F.
2. Cook pasta via package instructions.
3. Rinse with cold water, pat dry with a clean towel and lay flat on a plate.
4. Add broth to a large skillet and sauté onion and kale until tender and liquid hascooked off.
5. Mix together cooked sweet potato, 2 tbsp nutritional yeast, garlic, basil, dash of nutmeg, and salt and pepper to taste.
6. Coat the bottom of a glass dish with 1⁄2 ofthe marinara sauce.
7. Lay out a lasagna noodle and top with a layer of sweet potato mixture, then a layer of the kale mixture.
8. Gently roll into a wheel, place in dish.
9. Repeat until all noodles are used.
10. Top wheels with remaining marinara sauce and nutritional yeast.
11.Bake for 30-35 minutes.
12. Let sit for 5 minutes before serving.
serves 4 |0 -
I made my family kung pao chickpeas last night for supper. It smelled SO good!! The family really enjoyed it and I will definitely be making them again when I'm eating...
Next time I'm going to make it as a full meal, not just as a protein. So I'm going to add green pepper, onion, mushrooms , celery and some bok choy. The recipe I used is here.0 -
Sabine, for some reason collard greens seem scary! I only ever have them juiced, but now I just might get up the courage to use them as wraps. Thanks for the tip!
Thanks for the recipe, Lia. I think I'll make them for my husbands birthday in a few weeks. I'll let you know how they turn out if I do. I hope your sale and house hunt goes smoothly. I bet you guys will love living in a house with a yard! We had ours listed in September, but took it down before Christmas. Not the best time of year to sell, so hopefully this spring there will be more buyers and more homes on the market. Our backyard right now is super tiny and in the shade most of the day. The front yard is all landscaped with rocks and perennials and there's no room for a garden or greenhouse. Pretty much any other yard would be better for us. Hopefully we aren't going too extreme by looking for 10 acres!
That Kung Pao chickpeas recipe looks fab, Karrie. I will have to try it too.
Today I made up a batch of Tahini Caramelized Onion Sauce. It was a bunch of active time in the kitchen (about an hour between prepping the onions and then caramelizing) but I like the way it turned out so I'll be making it again. I did a double batch using 2 large pans. I put 1/3 of a cup on top of my salad today was delish! Gave it a different flavor from the same old. You can put it on top of anything pretty much, including beans and rice or greens. (Sorry if someone else already recommended this recipe ... I don't remember how I ran across it!)
Tahini Caramelized Onion Sauce
Recipe is for a double batch which makes 12 1/3 cup servings
1/3 cup came out to 87 calories based on how I logged it
3 lbs onions (I used yellow)
pinch salt
peanut oil to caramelize onions (I used 1 tsp in each of the 2 pans = 2 tsp)
4 Tbsp tahini
4 Tbsp lemon juice
2 Tbsp water
oil for sauce (I omitted)
Slice the onions thinly and place them in a hot pan with some peanut oil. Add a pinch of salt (to encourage the onions to sweat) and cook on medium heat for 30-45 minutes, stirring frequently. Keep a close eye on them so they don’t stick to the bottom of the pan or burn; turn down the heat if they’re getting out of hand. If they do stick, deglaze the hot pan with a tablespoon or two of water; the liquid will evaporate instantly and the onions will loosen. Continue to cook until they have reduced a good deal and are soft, dark brown in color, and sweet.
In a small bowl, whisk together tahini, lemon juice and water until mixture thickens.
Whisk in additional water a tablespoon at a time until mixture reaches desired consistency.
Stir in caramelized onions to taste. (3 lbs onions should yield about 4 cups once caramelized)0 -
All these recipes sound soooo good! I will have to take some time to cook this weekend. Carla, I love carmelized onion so I am definitely trying that.
Still hanging in there... I have been so tired which is always a danger for me to not reach for food to give me energy. The pain in my shoulder is disrupting my sleep I think. I'm going back on the anti-inflammatory meds. They make me feel yucky but the pain is to the point where I'd rather feel yucky than be in pain. I will give them another couple weeks and if no improvement it will be back to the doc.
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Oh, and I love collard greens, I use them quite often in soups or just steamed, but I like the idea of using them for wraps. I will try that. I think everything is better in a wrap, but I am avoiding them lately since I'm trying to stay away from starchy carbs. My favorite hummus, red pepper and lettuce wrap should be just fine in a collard wrap.0
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Oh, and I love collard greens, I use them quite often in soups or just steamed, but I like the idea of using them for wraps. I will try that. I think everything is better in a wrap, but I am avoiding them lately since I'm trying to stay away from starchy carbs. My favorite hummus, red pepper and lettuce wrap should be just fine in a collard wrap.
I think everything is better in a wrap as well.
Definitely blanch them, and trim the stem to flatten it.
http://www.mindbodygreen.com/0-14961/better-than-tortillas-blanch-collard-greens-to-use-as-wraps.html0 -
Bookmarking the collard link for when I'm eating again. Thanks!!
Down almost 15 lbs!!! Maybe, just maybe, I'll hit 15 tomorrow....!! Woo hoo!!
My biggest pants are annoying already. I wore them to work yesterday and felt like a loser pulling them up all day. Can't wear those anymore. (YAY!)
Taking the weekend off, because travelling out of province is going to make it hard for me to juice. But if I can find a juice place in the airports or in my brother's town, then I'm gonna still get some juice in, if I can...
Back to the 100% juicing on Tuesday. Hopefully I don't gain too much back between now and then...0 -
Sabine_Stroehm wrote: »Definitely blanch them, and trim the stem to flatten it.
http://www.mindbodygreen.com/0-14961/better-than-tortillas-blanch-collard-greens-to-use-as-wraps.html
Thank you for this!! I would have had no idea. I think I'll try it next week, maybe with some hummus, lettuce, carrots and peppers!! Yum.
Karrie, you seem so much more zen about this juicing and stuff this time around, which is so awesome. Have an awesome time at the wedding! Great job on the pants
Carla, haven't seen that recipe before, thanks for sharing!!! Fortunately, our real estate market in Toronto is crazy right now, so I think selling should be okay; I'm kind of worrying about buying just because things are being snatched up kinda quickly. It is definitely hard to sell in the winter!!
Mihani, this shoulder thing sounds awful. It sucks even more that the meds that help the shoulder hurt your stomach! Can't win. I do hope you have some relief and some sleep soon though... less sleep seems to ruin everything!0 -
I'm going to buy some collard greens this weekend Sabine... I love them anyway so I'm excited to try them as wraps. They certainly do have a distinctive smell when cooking though don't they? Yuck lol.
Thanks Lia... it sucks being in pain. It's messing with every area of my life now. I think I'll go back on the anti-inflammatories for a few weeks and then if it isn't any better I'll have to face the doc again. I feel a little funny going in and telling him they didn't work when I only took them for 2 weeks lol.
Karrie you are doing so great with the juicing! I hope you see that 15 pounds down mark tomorrow.
I am still eating "mostly" on the 6 week plan, but no loss the past week which is discouraging. I am just going to stay at it, nothing else to do!
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Mihani, we are twins, I also saw no loss this week. I guess we will just keep on keeping on! Hopefully next week (week 4 and end of Jan!) will be magic for us 0
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No loss for the week or or low loss can be discouraging, but glad you are both just continuing on. Results are sure to follow. Dr. F recommends increasing the amount of salads or the size of your salad for weight loss and of course exercising. I don't really feel like doing that which I suppose isn't the best attitude (!!!!) so I'm going to stick with what I'm doing for now and make small changes as needed. I'm supposed to weigh in only once a week but I cheated and snuck a peek this morning...looks like I'll be lucky if I'm down a pound by Monday. Fingers crossed!
In any case, at least we know what we're doing is extremely healthy and safe. And it is far better than I'd be doing otherwise!0 -
I am sad to say I have to give up on this diet. I originally decided to try it because Dr. F mentions that it will help hypoglycemia symptoms go away. Unfortunately it made those symptoms worse than they were to begin with. I think all the high amount of fruits, veggies, beans although they are healthy carbs, were too much and not good for me. Also the gastro side effects of the diet were not great, kept thinking they would go away but they didn't. I don't know how others eat so much beans, I can only tolerate a small amount I think. I felt great the first few days, but eventually started to feel really foggy, hard to concentrate, no energy, and just out of it. The positive was that I never actually felt hungry, no cravings, my skin looked better, and I did lose a few pounds but not a significant amount to make it worth it.
I was really into the idea of becoming vegan, kinda bummed that it didn't work out. But the take away from this is that I was eating too much meat/protein before, so I will be significantly reducing that and increasing my vegetables. I will probably be doing only 1 small serving of meat per day, or only a few times a week. Also some of the vegan recipes/cookbooks are really interesting so I look forward to incorporating that into my diet (collard green wrap and kung pao chickpeas sound great).
Anyone experience similar results before? Or have any suggestions on why it didn't work for me?
This is what my diet typically looked liked:
Breakfast: I ate gluten free steel cut oats because if I eat just fruits in the morning, I would feel crappy. Some days I did skip the oats and have fruits instead.
Lunch: Salad- kale, tomatoes, celery, carrots, peppers, mushrooms, 1/2 cup quinoa, and squeezed lemon for dressing
Dinner: beans, mix of steamed vegetables, few nuts OR some days lentil soup
Also: I was having 1 tbsp of chia seeds, 2-3 fruits, no oil, no salt. I walked on the treadmill as exercise a few days but some days I barely had energy to do that.0 -
OneTwentyThree, I'm sorry to hear that it hasn't been working out for you! How long did you try it out for? In his book Eat for Health, Dr F does say that if you need to, you can have a bit of meat. I don't find I need it so I didn't pay attention to the amount, but if you don't have that book and are interested I can look it up (or someone else can chime in if they know).
I never have just fruit for breakfast. I will have oats with 1 cup of blueberries, 1/2 a banana and 1 Tbsp of walnuts and 1 Tbsp of chia seeds soaked in 3 Tbsp of water. That way there's more of a balance with fats and protein in the mix for steadier blood sugar. Or, I'll have a green smoothie with berries, almond milk, same 1 Tbsp of nuts and chia seeds, large handful of spinach and 1/2 a banana. I see in your post that you are also having chia seeds. Have those strategically with your breakfast if possible. I have high blood sugar (much improved already) so I'm not that aware of what Dr F says about low blood sugar. He might recommend berries over fruit for the most part but I'm not sure.
Your salad for lunch looks great. I'd add in nuts or seeds or half an avocado for fat.
If you're trying to follow the plan to the letter, I'm guessing another salad as part of dinner would be closer to what we're striving for. I rarely do that though. Like you, I have my salad for lunch.
That's all I can think of for the moment. I hope you are able to make it work for you!0 -
I forgot to add, when cooking beans add a piece of dried kombu (edible kelp) to help with digestive problems. If your grocery store doesn't have it, I've seen it on Amazon.
It also helps to use dried beans instead of canned if you aren't already, and soaking overnight then rinsing.0 -
Hi OneTwentyThree… sorry you aren’t feeling well on ETL. I think several people have said they would recommend Eat for Health (which Carla mentioned) if they had it to do over again, primarily due to the tummy issues you have experienced. I think I’ve mentioned I didn’t really have that but I was already vegan so ETL wasn’t a big adjustment. Eat for Health is less strict and more easing into the ETL lifestyle than the 6 week plan as I recall. I think the 6 week plan is good for boosting initial weight loss, but if it is too strict for you or you don’t feel well on it, then I’d skip over that part and just strive for getting 80 to 90% of your daily calories from nutrient dense plant foods. Do all beans cause you problems? What about lentils? I eat a lot of lentils, they are high in protein and so versatile. I know that Dr. F says a lot of people feel worse before they start feeling better. Detox is kind of a controversial word in the mainstream MFP community, but I always have symptoms of detox when I go cold turkey on coffee or refined grains. I second Carla’s suggestion of adding some nuts, seeds or avocado to your lunch salad, and you could also add some beans, so you are spreading out your beans over the day rather than eating them all at dinner.
Regardless, few of us here are 100% ETL all the time. My personal goal is to eat ETL at least 5 days a week, but I like to have some wine on the weekends or I’ll eat more starches a couple days a week. It seems to work for me, although lately I’m letting myself sneak in too many starches and it is reflected in my lack of weight loss. Starches are a huge trigger for me to crave more and more.
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CarlaEnsink wrote: »I forgot to add, when cooking beans add a piece of dried kombu (edible kelp) to help with digestive problems. If your grocery store doesn't have it, I've seen it on Amazon.
It also helps to use dried beans instead of canned if you aren't already, and soaking overnight then rinsing.
And "de fart" them every hour or so by skimming off the foam.0 -
lol Sabine... "de fart" haha! I forgot to mention, I will cook up big batches of dried beans and then freeze them in serving sizes. Handy to have around and they taste better than canned.
I got a manual treadmill. My vet bills are keeping me pretty broke, used my Christmas bonus to pay off the enormous balance that had been creeping up all year despite my best efforts to pay as I went. Thank goodness my vet is a good friend and trusts me to pay him eventually. I had checked around with some repair places and I figured it was going to cost at least $300 to get my treadmill fixed, and maybe as much as $500 depending on parts and whether they had to make more than one trip etc. I just don't have it to spare, but I saw a manual treadmill that got pretty decent reviews on sale for $100 so I bought it. Just picked it up today and going to put it together tonight so I can get walking again. I'm sure it won't be as nice as the "real" treadmill, but I need something. It is rather narrow compared to the other treadmill, I hope I don't trip over my own clumsy feet lol. Maybe next year's bonus I can just buy a new "real" treadmill, I'm starting to think with it being 12 years old it might not be worth fixing it if I can buy a brand new one for a few hundred more than it would cost to repair.
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OneTwentyThree wrote: »I am sad to say I have to give up on this diet.
Anyone experience similar results before? Or have any suggestions on why it didn't work for me?
123.... You can always try to modify it to suit yourself personally. And by 'modify,' I mean, you can just take very small parts, or just a little bit of the concept, and adapt it to you. I'm a completely lapsed ETL'er.... but, I still believe that eating gobs of meat everyday is not healthy. I've also come around to believing that "eating food, not too much, mostly plants," is a very sensible way to live. I just need to apply that #@!$%&*? knowledge.
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HI all,
Looks like everyone is getting thru. Winter is always tough to get through.
I had a relapse this week. But got back on the wagon yesterday. It is a reminder that I am a person who cannot take a cheat day or even a meal it sets me off for a bender. I had a really long streak this time. No cheating since my start day on September 1.
So, today lots of green smoothies and a detox. This weekend I am going to try my first fast. Shooting for 2 days. My husband is going out of town this weekend so is the perfect time to do a fast. No smells of food around.
Still struggling with the portion control so no weight lost keep gaining and losing the same 5 lbs. but it is still better then where I was last year.
Florida was nice: did not have great weather but certainly better than here. I have one more trip planned the end of Feb.
Welcome back Joan. I went vegan on 09/01/2015. I do no wheat, no meat, no dairy. Slowly, getting used to the new diet. My husband still grumbles but when he eats the old way he has trouble with his digestion.
Everyone have a great day.
Terri
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Sabine, 'de fart' made me laugh out loud.
Terri, I'm just like you and cheating is a very slippery slope for me. My husband is on board with this plan which helps a lot but he still wants to be less strict about it than I do. At least once you slip up you get right back on track. That is awesome. Last time I slipped about a year went by *sigh*
Nice to see your post Sloth! Glad you are a part of our group. Even the last year when I wasn't on ETL, it wasn't because I didn't believe it is healthy and sensible. It takes discipline and lots of effort. I like that in this group everyone knows the concepts and just does what they want to with it. It is a work in progress for everyone.
I am down 3.1 lbs for the week, about 2 lbs more than I was expecting. 12 lbs loss over 3 weeks time so far. I'm really happy with that, but a long way to go and that is why it is coming off faster for me. Every time I want to have a snack or eat something bad I have a cup of herbal tea. I call it a 'pit-tea' party. I'm going through a LOT of tea....
We got an electric pressure cooker this weekend. We made 3 recipes and 2 of the 3 turned out really good. Dry beans in the pressure cooker - awesome! No sodium and they are perfectly cooked and not at all mushy like I'm used to with canned beans. We made a fantastic bean chili that had both of us grinning at each other like morons. I also made apple pie steel cut oats...banana, apple, cinnamon sticks, fresh nutmeg. Mmm! The flop was creamy broccoli soup. The flavor isn't bad at all but it has blended tofu in it that gives it a slimy texture *shudders* We're going to try to eat it anyway, lots of good ingredients in there, but never again!
Happy Monday everyone! Here's to a good ETL week!
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Anyone here affected by the heavy snows that hit the states? We didn't get touched by it at all in Ontario.
Terri, welcome back Glad you got to some warmER weather at least.
Carla, you're totally right, I really think I need way more salads and raw veggies in my diet. And less wheat
I am going to experiment this week. I was at a big birthday bash on the weekend and had a lot of carbs and am feeling the bloat today! At least, like you said, I do feel like I'm much healthier already and heading in the right direction..
Sabine, I didn't know that trick about the foam or that it "de-farted" lollll. Good tips!
Sloth, I think the phrase is "easier said than done". I feel like I can talk a lot more about ETL than I can do...
Mihani, interested in hearing how the new treadmill is!! Have you taken her for a spin yet?
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Mihani!! I totally forgot you just got a new treadmill until I read Lia's post. I also am interested in knowing how it is working out for you. I hope it does the trick, at least until you want to fix your old one. I have my treadmill in the garage and I feel guilty every time I look at it!
I live in the Seattle WA area, so no snow troubles here. We had maybe 1/2 an inch one day this year and that's it. Hope anyone dealing with the snow is staying warm and has power! Lia, I'm from Vancouver BC & moved to the US a few years ago with my husband. Not exactly next door to ON, but just saying
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Carla what about tahini instead of tofu?0
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Carla, "pit-tea" party is awesome lol. I like it, will use that. I regret to say that I did not put the treadmill together yet. It is all unpacked and ready to be put together, but I had a ton of work to do and there were a couple naps to take yesterday in between working. I will get on the assembly.
Welcome home Terri! Glad you had a nice visit.
Scott, I think you do better than you give yourself credit for, and you're still here!
Lia, glad you had fun at the party. We were supposed to get just a couple inches of snow, but it ended up missing us completely. Yay!
I have only had about a 6 pound loss so far this month. I'm kind of disappointed, but I have only myself to blame. My "little slips" in reality are more like big huge slides down great big hills. So the goal this week is to get back to strict 6 week plan living, and stop with my little additions and modifications, at least for a few weeks.
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My 15 lb loss is now a 13 lb loss for the month so far. I did juice a bit over the weekend, but I ate real food for the most part. I did partake in some carbs, but they didn't taste as good as I wanted them too. My stomach is bothering me a little today because of it (and a little yesterday too). But for the most part I tried to stick to vegetables, fruit, nuts and a little rice. I did have a bit of chocolate - because I deserved it after juicing for 3 weeks!! But even the chocolate didn't taste as good as I had hoped it would...
But with real food on Friday night, Saturday, Sunday and Monday, I'm very happy that I have only gained 2 lbs. I will lose that in short order!
So today I am going back on the juice. I didn't juice for breakfast, because I need to get groceries, but I'm going to run and buy some juice at lunch. Then I'll juice myself tonight. My recipes are really so much tastier than the ones available at the juice bars...
I am going to see if I can't juice all the way through to February 12th, when I leave for Mexico. I think it shouldn't be too much of a problem, as long as I can stay in the zone....!!
Wish me luck!!!
My brother's wedding was lovely - I'm glad we went. And the weather on the island was beautiful. January in Canada and we ate our lunch outside in the sun on Saturday!! And the spring flowers were about 2 inches out of the ground. No snow until we went up the mountain a bit. And we were good to walk around in sweaters - it was 7ºC and gorgeous --- I really need to move...0 -
One Twenty Three, I haven't read any of his books in a while, but 1 oz of nuts or seeds a day or half an avocado for weight loss is what I think Dr F recommends. Active people at their desired weight can have up to 4 oz. So there's some wiggle room. I have a small amount with every meal to max out my absorption of phytochemicals and to keep a level blood sugar.
Karrie, amazing job over the weekend and with all of your juicing! When my husband and I tried to juice I'm not even sure we made it through the first full day! So nice that the weather cooperated for your trip.
I'm making more chili this week and doubling the recipe. We'll probably eat it every week for the next 3 months straight and then be sick of it. My mom is coming over tomorrow to celebrate her birthday. Luckily, while she doesn't really follow the ETL plan, she is happy to eat the food I make and even enjoys it. We're going to go for a walk along the ocean and have a cup of tea, then come back for some chili and salad at my place.
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Karrie, great loss! Glad you had a fun trip.
OneTwentyThree, as Carla said, definitely you want some fats, just very limited during the 6 week plan. I eat a little more than an ounce most days, I like to have a few walnuts in my oatmeal, sunflower seeds on my salad, maybe a few almonds with my apple. Seems to keep me more satiated. I also sometimes use Newman's Light Balsamic on my salad which has oil but it's very flavorful and a little goes a long way.
Carla that chili sounds delicious, did you post the recipe?
I haven't put the treadmill together yet. I had a lot of work to do when I got home and just finishing up, have laundry in the dryer. I'm going to bed early. I got a decent night's sleep last night and my cravings for junk today were non-existent. Definitely a correlation.0 -
HI 123: you should be having some fats with every meal. Dr. F recommends his healthy dressing for salads.
A quote from his Eat for Health Book
Page 196
Eat for Health is not a fat free eating style because our bodies require healthy fats from whole foods, the way nature intended us to consume them. My eating style features creamy dressings and dips created with nuts, seeds and avocados. by eating this way, we receive the lignins, flavonoids, antioxidants, minerals, and other protective phytochemicals that come along in the package.
My salad dressings utilize whole foods as the fat sources: almonds, cashew, other nuts and seeds, avocado, and tahini. These health fat sources are blended together in a high powered blender or food processor with other healhty ingredients to create delicious creamy dressings and dips that you can feel good about indulging in. Always use raw nuts and seeds......
In his Nutritarian handbook he has a few easy reading tables:
I find this table sums up his diet pretty well
Cooked Green Vegetables: 2-3 servings per day
1.5 cups kale
1.5 cups mustard, turnip or collard greens
1.5ps cups bok choy
1.5 Cups broccoli rabe
1.5 cups chinese/napa cabbage
1.5 cups spinach
1.5 cups brussels sprouts
1.5 cups swiss chard
1.5 cups cabbage
1.5 cups broccoli
Raw Green Vegetables 2-3 servings per day
3 cups watercress
5 cups spinach
5 cups romaine, boston, red or green leaf lettuce
5 cups argula
5 cups mixed baby greens
1.5 cups raw broccoli
1.5 cups cabbage
1.5 cups green pepper
2 cups zucchini
1.5 cups snow peas
Non-Green Vegetables 1-2 servings per day
1 cup carrots
6 radishes
1 cup red pepper
2 cups radicchio
1 cup cauliflower
1 tomato
1/2 cup chopped onion or scallions
1/2 cup cooked mushrooms
Fruit 3-5 servings per day
1.5 cups strawberries
1.5 cups raspberries
1.5 cups blueberries
2 plums
1 orange
1.5 cups cantaloupe
2 kiwis
2.5 cups watermelon
1 apple
1.5 cups cherries
Beans 1-3 servings per day
1/2 cup-1 cup lentils
1/2 cup -1 cup red kidney
1/2-1 cup adzuki beans, black beans, pinto beans
1/2-1cup split peas
1/2-1 cup edamame
1/2-1 cup chidkpeas
1/2-1 cup white beans
4 oz tofu
Nuts and Seeds 1-3 servings per day (1serving if you are trying to loose weight + 2 tbs flax seed daily)
1/4 cup sunflower seeds
2 tbs ground flax, hemp or chia seeds (do one of these daily does not count for serving)
1/4 cup seasame seeds
1/4 cup pumpkiin seeds
1/4 cup pistachios
1/4 cup pecans
1/4 cup almonds, walnuts, cashews
2 tbs raw nut butter
For any newbies hope this info helps.
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