Healthy Cooking Recipes: Eating Clean and Green Juices
By Elida Adolphson and Graham Albertine
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Healthy Cooking Recipes - Elida Adolphson
Healthy Cooking
Recipes
Eating Clean and Green Juices
Elida Adolphson and Albertine Graham
Copyright © 2013 Elida Adolphson and Albertine Graham
All rights reserved.
Introduction
Section 1: Green Juice Diet
Chapter 1: What is the Green Juice Diet?
Common Green Juice Diet Myths
Chapter 2: Benefits of the Green Juice Diet
Benefit #1 – Consume a Large Amount of Veggies and Fruits Easily
Benefit #2 – Get High Nutrient Concentration Quickly
Benefit #3 – Juices are Easy for the Body to Digest
Benefit #4 – Improve Your Immune System
Benefit #5 – Helps Cleanse and Detoxify the Body
Benefit #6 – Weight Loss
Chapter 3: Helpful Tips for Dieting Success
Decide on the Length of Time You Will Follow the Diet
Prepare Before Starting the Green Juice Diet
Tips to Use While on the Diet
Great Ingredients to Use in Your Green Juices
Green Ingredients
Non-Green Fruits and Veggies
Other Tasty Add-Ins
Chapter 4: Delicious and Nutritious Green Juice Recipes
Recipe #1 - Kale and Cucumber Green Juice Recipe
Recipe #2 - Pear Apple Papaya Green Juice
Recipe #3 - Spinach and Kale Green Juice Recipe
Recipe #4 - Simple Green and Garlic Juice Recipe
Recipe #5 - Carrot Cucumber Green Juice Recipe
Recipe #6 - Energizing Green Juice Recipe
Recipe #7 – Sweet Mint Infused Green Juice Recipe
Recipe #8 – Fill Me Up Green Juice Recipe
Recipe #9 – Romaine Lime Green Juice Recipe
Recipe #10 – Vitamin Rich Green Juice Recipe
Recipe #11 – Beet and Cilantro Green Juice Recipe
Recipe #12 – Broccoli Wheatgrass Green Juice Recipe
Recipe #13 – Easy Cucumber Salad Green Juice Recipe
Recipe #14 – Celery Cucumber Spinach Green Juice Recipe
Recipe #15 – Zucchini Cucumber Green Juice Recipe
Recipe #16 – Cabbage Broccoli Green Juice Recipe for Better Digestion
Recipe #17 – Watermelon and Cabbage Green Juice Recipe with Honey
Recipe #18 – Easy Apple Wheatgrass Green Juice Recipe
Recipe #19 – Spinach and Orange Green Juice Recipe
Recipe #20 – Antioxidant Citrus and Spinach Green Juice Recipe
Recipe #21 – Tropical Sweet Kale Green Juice Recipe
Recipe #22 – Carrot and Kale Green Juice Recipe
Recipe #23 – Italian Style Green Juice Recipe
Recipe #24 – Bell Pepper Beet and Kale Green Juice Recipe
Recipe #25 – Delicious Watercress Green Bean and Spinach Green Juice Recipe
Recipe #26 – Tangerine Broccoli Green Juice with Ginger Recipe
Recipe #27 – Strawberry and Tangerine Green Juice Recipe
Recipe #28 – Pineapple Orange Green Juice Recipe
Recipe #29 – Sweet Cucumber Apple Green Juice Recipe
Recipe #30 – Mint Pineapple Kale Green Juice Recipe
Recipe # 31 – Body Restoring Green Juice Recipe with Coconut Water
Recipe #32 – Watermelon Ginger Cooling Green Juice Recipe
Recipe #33 – Celery Watercress Green Juice Recipe
Recipe #34 – Cleansing Swiss Chard and Collard Leaf Green Juice Recipe
Recipe #35 – Dandelion Green and Basil Green Juice Recipe
Chapter 5: Your 7 Day Green Juicing Diet Meal Plan
Section 2: Eating Clean Diet
5 Day Sample Meal Plan
Eating Clean Diet Recipes
Eating Clean Diet Breakfast Recipes
Apple Muffins
Baked Oatmeal
Blended Fruit Breakfast
Breakfast Fruit Salad
Coconut Oatmeal
French Toast
Fruit Salad with Yogurt Dressing
Raisin Quinoa Pudding
Strawberry, Banana, Oat Smoothie
Toasted PB and B
Turkey Sausage Casserole
Vegetables Frittata
Whole Grain Pancakes
Eating Clean Diet Appetizers, Snacks, and Dessert Recipes
Baked Cinnamon Apple Toast
Banana Oat Cookies
Cinnamon Popcorn
Deviled Eggs
Guacamole
Hummus Dip
Peanut Butter Balls
Sweet and Spicy Mango Salsa
Eating Clean Diet Side Dish Recipes
Asparagus Mushroom Roast
Authentic Pico de Gallo
Beans and Peppers
Cabbage Summer Casserole
Cauliflower and Greens
Fat Free Refried Beans
Herb Roasted Potatoes
Hot 'N Spicy Black Beans
Italian Sweet Potato Fries
Lemon Garlic Broccoli
Oven Roasted Vegetables
Potato Salad
Savory Quinoa
Spicy Pinto Beans
Spicy Roasted Baked Potatoes
Tangy Vegetable Salad
Eating Clean Main Dish Recipes
Baked Italian Crusted Cod
Balsamic Chicken and Rice.
Basic Spaghetti Sauce
Beefy Chili
Chicken Chili
Cod and Salsa
Fruit Salsa Salmon
Glazed Salmon
Grilled Turkey Breast
Honey Mustard Chicken
Italian Parmesan Eggplant
Mexican Chicken
Orange Lime Shrimp
Orange Roughy
Spicy Black Beans and Quinoa
Sweet and Tangy Tilapia
Tuna Salad
1Turkey Chili
Turkey Meatloaf
Introduction
Are you making a good lifestyle change by cooking healthier meals? If so then good for you! You are on your way to becoming healthy and fit. It is a process though if you are used to eating a junk food diet. Junk food diets put our health at risk for weight gain and all sort of health issues as a result of the weight gain. But luckily this is all easily reversed by changing our eating habits to be healthier. Below are some suggestions in making this healthy lifestyle change for the better.
Lifestyle Change and Preparation
When you decide to make a change in your lifestyle to a healthier one the diet is a great place to start. Make it easy and prepare for it ahead of time so you will not want to succumb to the temptations of fast convenient junk foods. Start by planning your menu and making a grocery list. After you have all the ingredients for your menu wash up the vegetables and fruit. Chop what you can of the vegetables and store in containers in the refrigerator. Trim any meats you have and have them ready for cooking.
Whatever the reason for the diet change consider it a permanent change. Eating healthy is beneficial for you and by sticking with it you are giving your body all the nutrients you need to keep your immune system strong and increase your metabolism.
Adding Exercise
Physical activity is one of the best things you can add to a healthy lifestyle change. If you are sedentary, you will need to take the exercising slowly at first. Physical activity should be done at least three times a week or every other day with at least thirty minutes of exercise. This gives your body time to build up muscles, strengthen cardiovascular function, and exercising will make you feel more energized. Even though you may feel it is a chore at first once you start to exercise you may find you enjoy it and look forward to it. You can increase the time to daily and to up to an hour if you wish, but do this gradually to allow your body time to become accustomed to the physical activity.
If you do an exercise routine for at least a half an hour at a time, your body may release endorphins. This substance gives you a boost of energy as well as a boost to your mood. It is a natural high, commonly referred to as the runner's high. It helps to strengthen the immune system, boost your metabolism so you will have more energy, and feel better overall.
Here are some good exercise routines:
Do a leisurely walk for thirty minutes. Start out from your home and walk for fifteen minutes then turn around and come back walking the same path and pace.
Intensify the walk and walk at a faster pace than just leisurely. Start slow, then pick up speed, then slow down a few minutes before your half hour is up.
Make the walk into a walk - jog - run - jog - walk.