The Ultimate Wellness Recipe ebook

Transcription

1 INTRODUCES The Ultimate Wellness Recipe ebook WITH A BONUS (PRINTABLE) FOOD JOURNAL A Wellworks For You Ebook

2 Before we dive into the recipes, we wanted to answer a few simple questions you may have. Let s begin! What s The Big Deal About Nutrition? Funny you should ask according to DoSomething.Org, we struggle to eat well. The statistics state: Americans consume 31% more packaged food than fresh food 20% of American meals are eaten in the car American s spend about 10% of their disposable income at Fast Food restaurants This matters because nearly 70% of Americans are either obese or overweight, increasing the risk of cardiovascular disease, diabetes, and multiple forms of cancer. So how do we transform a culture that is so enamored with quick-fix processed foods? Here at Wellworks For You, we work to inform you about the problem and bring comprehensive solutions to you. What Diet Will Work For Me? In this day and age, we are bombarded with different diets, lifestyles, and beliefs. Here is a brief overview about each type of eating plan, what it entails, and what benefits you may reap from them. 1 The Vegan Diet What Is It: Eating vegan means that you turn away from any and all foods that are associated with animals. You avoid not only meat, but also byproducts of animals such as milk, eggs, cheese, and honey. Without question, you just don t eat anything that may have come out of (or from) an animal. The Benefits: Vegan diets encourage low blood pressure and lower the risk of diabetes. You may also reduce your risk of heart disease and cancer as well thanks to the low amounts of saturated fat and absolutely no cholesterol.

3 2 The Clean Diet What Is It: To eat clean means to avoid processed or refined foods, sugar, and anything unnatural that can be found in any processed food. The Benefits: Avoiding refined ingredients, particularly sugar, greatly reduces inflammation in the body. Studies have shown that inflammation is a leading cause of cancer and other diseases. Eating clean may also encourage a better night s sleep and promotion of cell growth. 3 The Gluten-Free Diet What Is It: This diet is mainly used by those with Celiac Disease, or those with a sensitivity to gluten. You must stay away from wheat, barley, and rye-based products. Meaning, you avoid most conventionally-produced breads, cookies, crackers, beers, and more. The Benefits: Those with a gluten-sensitivity or intolerance, along with those with Celiac Disease, experience fewer symptoms and complications when avoiding gluten. Those who do not have gluten-sensitivity or Celiac Disease will not experience much except for increased energy levels. 4 The Paleo Diet What Is It: Similar to the Clean Diet, you are eating foods that are not processed. More commonly, Paleo consists of a diet based on hunter-gatherer lifestyles such as fruits and nuts, grass-fed meat, fish and seafood, eggs, and lots of vegetables. The Benefits: You can regulate your blood sugar due to the amount of vegetables you will be eating. Your body will also become alkaline, improving any acid imbalance conditions such as osteoporosis, hypertension, stroke, asthma, motion sickness, and more.

4 Healthy & Nutritious Recipes Here at Wellworks For You, we ve compiled a sample of recipes that our Health Coaches recommend, depending upon your personal goals. Let s get started and get cooking! Chia Seed Waffles Ingredients: 2 Tbs Chia Seeds 6 tsp Water 1 ¾ Cup All-Purpose Gluten-Free Flour ½ tsp Baking Powder 1 Cup Almond Milk 2 Tbs Coconut Oil (melted) 2 Drops Liquid Stevia Directions: In a small bowl, mix the chia seeds with water and let it sit for 5-10 minutes. In a large bowl, mix flour and baking powder. Add the almond milk, coconut oil, liquid stevia and the chia seed mixture - combine well. Let this mixture sit for minutes. Heat the waffle iron and brush it with coconut oil. Scoop the batter onto the waffle iron and heat until golden brown. Top your waffle with tasty (and nutrient-dense) toppings such as berries, greek yogurt, or bananas.

5 Kale Salad with Warm Raspberry Vinaigrette Ingredients: 3 Tbs Olive Oil, Divided 1 Shallot Peeled, Thinly Sliced 3 Cloves Garlic, Coarsely Chopped 1 Cup Dried Cranberries 2 Tbs Red Wine Vinegar 2 tsp Honey Juice & Zest of Half a Lemon ⅛ tsp Salt ⅛ tsp Black Pepper 1 Bunch Kale, Thinly Sliced ¼ Cup Sliced Almonds ¼ Cup Crumbled Goat Cheese Directions: Heat 2 Tbs of olive oil in a large saute pan over medium-high heat. Saute shallots for at least 5 minutes, or until tender. Add the garlic and saute for an additional minute. After 1 minute, add cranberries, vinegar, honey, and lemon. Mix thoroughly and season with salt and pepper. In a large bowl, toss the kale with olive oil and a pinch of salt. Massage the kale for about 1 minute with your fingers. Add the cranberry and shallot mix, with almonds, and toss to combine. Serve topped with goat cheese.

6 Mushroom Burger with Radicchio Ingredients: 1 tsp Olive Oil 1 lb Mixed Exotic Mushrooms, Trimmed ¼ tsp Salt ¾ tsp Ground Black Pepper, Divided 1 ¼ lb Ground Sirloin 4- Whole Wheat Hamburger Buns, Split (Or Try Lettuce Wrap For a Gluten-Free Choice) 1 Small Head Radicchio Split Into Rings Directions: In a large skillet, heat oil over medium-high heat. Add mushrooms with ¼ tsp of salt and pepper. Cook until tender and golden (about 4-6 minutes). Transfer mushrooms to a plate and wipe out skillet. Form the meat into 4 patties. Sprinkle remaining pepper on both sides of burgers. Cook burgers on medium-high heat (5-6 minutes) or until the meat thermometer reads 160 degrees. Place ¼ of the radicchio slices on each bottom of the bun, then the burgers on top. Divide mushrooms over burgers and place top bun, then enjoy.

7 Grapefruit and Avocado Salad with Seared Salmon Ingredients: 1 Grapefruit 2 Large Bunches of Arugula 1 Ripe Avocado, Pitted & Sliced 2 Tbs Fresh Lemon Juice 2 Tbs Olive Oil ½ tsp Salt, divided ½ tsp Pepper, divided 3 (5-Ounce) Wild Salmon Fillets ¼ Cup Toasted Walnuts Directions: Peel and slice grapefruit with a sharp knife, reserving juice in a bowl. Toss grapefruit segments and juices in a bowl with arugula and avocado. In a small bowl, mix together lemon juice, oil, and a ¼ tsp of salt and pepper. Sprinkle remaining salt and pepper over both sides of salmon. Coat a large skillet with cooking spray and sear salmon over medium-high heat. Cook until the skin is golden and fish releases easily from the pan (about 4 minutes). Flip salmon over and cook for an additional 3 minutes. Break each fillet into desired pieces and place in salad. Drizzle salad with dressing and enjoy.

8 What Are Your Favorite Dishes? Let us know some of your favorite healthy recipes. We would love to hear from you! Contact us online at or give us a call at and get started with our Wellness Programs today. Don t Forget Your BONUS Food Journal! We have provided a printable copy of our Food Journal for you to fill out each day, so you can start keeping track of what goes in your body. Why keep a food journal? Many times we don t realize the amount of food (or lack thereof) that we are consuming each day. According to the American Journal of Preventive Medicine, those who keep food journals are more likely to be successful in losing weight. Please utilize the printable PDF to follow so that you can see the difference that writing down your food intake can make. Also, be sure to record: Your Portion Sizes - You may have eaten a healthy snack, but how much did you actually eat? Why You Are Eating - This is important to recognize when you eat emotionally. If you re eating outside of a snack or mealtime just because, you are quite possible eating not because you re hungry, but because you re tired or sad or angry or... etc, etc. How You Feel After Your Meal - Do you notice yourself never feeling full? Perhaps after you have a certain food you notice a trend in your emotions, actions, energy, or mentality. This will help you see what foods energize you and what foods bog you down. Let s get started! Check out your Bonus Food Journal on the next page and enjoy!

9 Daily Food Journal DAY: DATE: BREAKFAST: PORTION: TIME: SNACK: PORTION TIME: LUNCH: PORTION TIME: SNACK: PORTION TIME DINNER: PORTION TIME: DESSERT: PORTION TIME: WATER INTAKE: Сheck off as you drink DON T FORGET YOUR DAILY INTAKE REQUIREMENTS! 6 Servings of Whole Grains 5 Servings of Fruits and Vegetables 3 Servings of Dairy 8 Oz of Lean Protein Wellworks For You

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