Nutrition Guidelines

-Dairy - 2 times daily

Yogurt (without added sugar), white cheese, 2% milk (I choose organic for milk)

-Protein - 4 times daily

Fish, eggs, poultry (I choose organic for eggs and poultry), nuts,black beans, tofu, soybeans

-Carbs - 3 times daily

Whole grains only (sprouted and sugar free)

-Fats - 2 times daily

Avocado, black olives, oil (olive, safflower or nut oils are the best)

-Veggies - 4 times daily

Fresh is best or flash frozen

-Fruits - 3 times daily

Fresh is best or flash frozen

*The information above is general, the quantities will vary depending on age, fitness regime and male vs. female.

*Hummus*

A healthy substitute for cheese and mayonnaise . . . Yields: 8 Servings Ingredients 1 can (14.5 oz) Garbonzo beans (chickpeas) drained 3 tablespoons Sesame tahini mix well 3 tablespoons Olive oil 1 teaspoon Cumin ground 1 teaspoon Coriander ground 1 clove Garlic Coarse salt to taste 1/2 Lemon juiced 1/2 teaspoon Red pepper flakes
Instructions Drain beans. In Vita Mix add beans, sesame tahini, oil (this varies depending on the consistency you like), pepper flakes, cumin, coriander, garlic, salt, and lemon juice and grind into smooth paste. Transfer to dish and refrigerate. This recipe makes a great appetizer or anytime snack. Tidbit: add jalapenos, extra garlic, roasted red pepper for alternate flavors.
Cuisine : Indian Main Ingredient : Garbonzo beans