Your Health and Fitness (part 5)

Emotional Eating

We touched on this subject just a few minutes ago in our dieting
chapter but it’s important for you to address now, too. Emotional
eating is eating when things go bad, when you are stressed or when
you are in the mood for a certain feeling that you can’t get from the
world around you.


For many millions of people, this is one of the prime reasons that they
are overweight or unhealthy in their diets. While food never used to
be so readily available, today its easy to have a pantry full of food and
a refrigerator that’s stocked to the brim. It’s easy to go to the food to
get the satisfaction that you need.

Yet this is a dangerous situation. Those that use food to fight their
emotional instability are most likely to fall deeper into a path of self
destruction. For example, consider this scenario that happens over
the span of time.

You begin by getting stressed at work. You find yourself reaching for a
candy bar to get the extra rush that you need to get through the tasks
at hand. You then find yourself dealing with pressure from the boss;
you didn’t do the job right. You decide you need a big, fatty lunch.

Soon, the pounds are creeping onto your hips. There’s no time to
exercise and to meet deadlines you increase the amount of bad foods
you are eating. Soon, you are not fitting well into your clothing. You
become upset at yourself, your self esteem drops.

As your self esteem drops, you find yourself in even more problems.

Now, you hate your job so much that the only thing that makes it feel
better is eating something bad for you. In fact, you almost purposely
make the situation worse by eating bad. You aren’t any good. You are a failure. You can’t make the right decisions. Just look at
you….these are all things that people end up saying to themselves
when they are emotionally depleted.


Emotional eating is one of the hardest cycles to break, yet if left intact,
it’s also one of the worst things you can do for both your physical and
your mental health state.


In just a bit we’ll talk about some of the ways that you can have good
mind fitness, which includes emotional eating. The first step in
fighting the way that food makes you feel, though, is to recognize that
there is a connection between the way that you feel and the way that
you eat. Realizing this makes a large difference in improving both
your physical fitness and your mind’s fitness.

How Can You Improve?

How can you improve your mind’s fitness? There are many great ways
to make this happen. Remember when we said this fitness plan was
going to be fun? Here there are many great ways to improve your
emotional and mental fitness through fun methods.

Each aspect is unique in itself and in the way that it will help to
improve both your physical fitness and your quality of life. Incorporate
as many of these things into your life as you can, and you’ll see
differences in the way that you feel and the way that you see the
world.

Your Self Esteem

We’ll tackle one of the hardest things to improve right from the

beginning: your self esteem. A health self esteem is one that’s

confident but not overly macho. You should be able to feel confident

in the decisions that you make and in the way that your life is moving.

Confidence is built on many things including the fact that you have to

realize that you do have weaknesses and you do have limits to your

abilities. Accept those, work on improving them if you can and then

do the best job that you can overall.

In addition, learn how to accept compliments and to take criticism.

Getting down on yourself because someone doesn’t like the job you

did isn’t okay.

Although challenging, you need to be able to say, “Hey, I did a good

job!” You also need to recognize when it wasn’t your best work and

realize that it’s okay not to be perfect 100 percent of the time. Learn

to take criticism positively. If your boss says that the job wasn’t good

enough, ask what you could have improved on for next time. Then,

you set yourself up for success rather than a pint of ice cream!

One way to improve the way that you look and feel about yourself is to

take care of your outward appearance. Those that dress well, take

care of the way that they look and those that do things for themselves

are the most confident people out there. Just putting on a beautiful

outfit can make you feel good about yourself.

Build A Social Network

A social network is a very important to your well being, both physically

and mentally. Those that have people around them to support them

do well in many more aspects of their lives. Let’s face, its fun to have

people around too! But, how can you build a social network of people

that you can rely on?

Make time for those that you already have. Don’t assume that they

will always be there when you need them, even when you don’t pay

attention to them otherwise. You should always strive for a lifestyle

that’s positive with those in your family and your friends. That means

taking on the challenges that come up between people, working

through them and then letting them go.

Relationships take time and work. If you are married, that relationship

alone will be one that you have to work on. Realizing that you aren’t

always right and making sacrifices for those that need you to can be

an important and difficult risk you have to take.

Commit to going out and having fun, whatever way is fun to you, at

least one time per week. Getting away or even just finding time to

play a board game is essential. This allows your mind to repair

damage and it allows you to improve your network of friends.

Don’t take friends for granted because they won’t be there when you

need them the most. In part of that comes the fact that if you want to

have family and friends you need to be a friend, too. Giving others

support helps them to accomplish their life’s needs and it gives you a

sense of gratification. You’ll feel good about life and your social

network.

Managing Stress

Its not easy job, but you have to do it! Stress is one of the largest

problems in health today. Stress affects your ability to function

properly. It hinders you throughout your life by causing unhealthy

living situations, physical risks and puts your entire well being at risk

for emotional breakdown.

To help remedy stress, there are many things that you can do. For

starters, find an outlet. You need to find something that you love to

do. A hobby, a physical activity, or some other thing that really brings

you happiness is necessary to have. By doing that activity even after

a long and stressful day it can offer you improvement in your health

and well being, by relieving stress.

If the situations that you are in provide you with high levels of stress,

it is important for you to find solutions to those problems. You need

an effective manor for relieving stress and if you can’t do so by solving

the problem or by letting go of the stress you need to remove yourself

from such situations. Stress that is ongoing without any real stopping

is a large health risk!

Brain Power!

To improve mental fitness, use your brain power! You don’t have to

do any type of exercise with your brain physically of course, but

mentally you do!

For starters, always keep yourself learning. Learning new things

keeps the mind active and that means health. Someone that is learning new things that interests them is likely to continue to having

a mental state that’s positive and motivated.

You should also use challenges to help power you through your day

and your life. Giving yourself the ability to overcome challenges from

puzzles to problems in life (yours or others) can help to keep your

brain working. Asking questions, getting the answers and working at

it helps to improve the brain’s function, allowing you to fend off

Alzheimer’s and other conditions like it.

Your Overall Mental Fitness Plan

So, now you have it! You know what to do to make your lifestyle

improved through these changes. Here’s a quick look at the changes

that you can make today that will increase your mind’s power later

and throughout your life.

1.Improve your stress levels and see physical, mental and

emotional benefits right away.

2.Improve your social network to reduce stress and to improve

your quality of life. It also helps to make it through difficult times

when you have someone by your side.

3.Improve your brain’s fitness by challenging it through new

adventures, continuous learning and through challenges of all types.

4.Do things that are enjoyable to you. If you can’t think of

anything, learn something new. New adventures coupled with doing them with those that you love make life better and help to improve

your mental fitness.

5.Keep your self esteem positive. Working on this is hard, but

feeling good about yourself is a must for overall health.

By doing these things it will significantly improve the fitness that your

mind has physically and emotionally. The good news is that you can

change the outcome of your day by just making the right decisions on

the way to look at challenges during the day. Make changes like these

today and see results today.

Food, Fruit and Kitchen Hacks (part 2)

30 Brillian Ways To Clean And Organise Your Kitchen

For many families, entertaining and eating is done right in the kitchen, which means that not only do you want a clean kitchen for cooking, but you’ll also want space for having company over. For those that have small kitchens, having the space necessary means making use of every nook and cranny. Of course you could remodel your kitchen, but that wouldn’t be very Lifehack-like.

These simple kitchen hacks will help you maximize your storage space, allowing you to keep your kitchen organized… but that’s not all! I’m going to be throwing in some handy kitchen hacks that make cleaning super simple and quick! When it comes to cleaning around the house, the kitchen should be your priority. Why? Because it’s where the FOOD is! And who wants the place where they store and eat their food to be disgusting?

1. Carve Out A Spice Niche

Spices and herbs play a big role for many people when it comes to cooking and these petite packages can take up a lot of storage space. Utilizing a spice rack that’s mounted onto the inside of a cabinet door allows you to keep your spices organized and make use of an unused space, leaving you the option to utilize your cabinets for store something else, like your pots and pans. Don’t feel like paying a lot for a spice rack or don’t want to drill holes into your cabinets?

2. Use Magnets

Are you using your cabinet doors for some other clever

way to give yourself additional storage? If so, you can

still organize your spices in a clever way by making use

of magnets. You can also use magnets for storing kni-

ves so that you don’t have to use a knife block… just

make sure you use a strong enough magnet so that

your kitchen doesn’t rain knives.

3. Make Freezer Shelves With Magazine Holders

Take some magazine holders and turn them on

their sides for some great shelves that can be

used to organize and protect flat-ish items.

4. Over The Sink Cutting Board

Preserve precious counter space with an over the sink cutting board which are just really just long cutting boards that are meant to fit over your sink. Not only do you save on either counter or cabinet space, but with these boards you can prevent vegetable and fruit peels or juices as well as other food bits that you’re slicing, chopping and dicing from making a disaster on your kitchen counter or floor. Saves a lot of clean up with food prep! As an added bonus you can also use it to hide dirty dishes when an unexpected guest comes over.

5. Labeling System

Labels are a great way to help you organize your kitchen. You can even put the labels on the tops of jars so that when you store them in a drawer you can take the guesswork out of which container you want.

6. Add More Storage By Hacking “Unopenable” Drawers

Cabinet and drawer space can come at a

premium, especially when working with a

small kitchen, but fear not! When you’ve run

out of room in your available cabinets and

drawers, just create some more.

7. Hang Pots And Pans From The

Ceiling

Give yourself more cabinet space by

hanging pots, pans, and even cooking

utensils from the ceiling. As a bonus, get

yourself an attractive overhead rack and

if you have a decent set of cookware,

you’ll end up with a funky, stylish deco-

ration for the kitchen.

8. Store Lids With A Curtain Rod

A very simple solution that helps you organize your pot lids from Instructables.

9. Create A Dedicated Kitchen Tablet

Do you have an old tablet that you rarely use? If so, why not turn it into a dedica-ted kitchen tablet so that you can get rid of paper clutter like the calendar on the frid-ge, the cookbooks in the cabinets, and the recipes that are scattered all along the countertops. Digitizing the paper clutter is a great way to save some kitchen

space.

10. Roll Out Pantry

If you have some unused space between your refrigerator and the wall, you might want to make use of it with a roll-out pantry to store canned and boxed goods vertically.

11. Add A Kitchen Island

A kitchen island can bring some added

functionality and organization to your

kitchen as it can serve as both a place to

eat as well as an extra storage space.

12. Use Drawer Inserts

One of the problems with ke-

eping a kitchen drawer orga-

nized is the ineffective use of

space. Too many times peop-

le just throw all the kitchen

utensils and tools in

haphazardly. Use drawer in-

serts to make it easy to sort

utensils, cooking tools and

more, allowing each to be

more accessible.

13. How To Organize Your Fridge

14. Use A Tension Rod To Hang Cleaning Products

A tension rod can be a great way for storing and

organizing spray bottles so that you have additional

space in an otherwise cramped under-sink cabinet.

15. Use A Collapsible Wine Rack For Storing Bottles

Place a collapsible wine rack on the lower shelf of your refrigerator to keep bottles (wine, soda, water, etc.) on their sides. The one in the photo is modular so that you can add as needed.

16. Hanging Fridge Storage

Using below-shelf hanging organizers in your fridge to keep small food items from getting lost in the shuffle.

17. Storing Garlic, Shallots and Onions

If you have a bamboo steamer basket, use it to store garlic, onions and shallots. Due to bamboo steamers being well-ventilated, they’re the perfect environment for storing onions, garlic, and shallots which will leave your fridge with some room for other veggies.

18. How To Keep Your Sponge Dry and Mildew Free

Once you’ve cleaned your dirty counter, sink and stains on the floor, it might be tem-pting to just run your sponge under some water and set it at the edge of your sink.

Doing so, however, sets the stage for mold and mildew to build up. Thankfully,you can keep your sponge from becoming gross and unusable with a simple clip. Just place the sponge upright which will prevent it from sitting in water as well as help it air dry fast.

19. Clean Your Blender Quickly

After making a smoothie or using your

blender to chop up the garlic, you can

quickly clean it by pouring in warm water

and a tiny bit of dish soap. Top the blen-

der with the lid and turn it on and now

it’s all clean! Just make sure to give it a

quick rinse after to get rid of the soap

residue.

20. Rid Your Kitchen Of Foul Odors (At Least For A Day)

If you find that your kitchen smells a bit funky or you just want to conjure memories of mom’s chocolate chip cookies, you can easily do so with some vanilla extract. Put two caps full into an oven proof dish and then place it in your oven for an hour at 300

degrees. The smell will encompass your kitchen as well as other parts of your home for about a day. You can also feel free to experiment with other essentials oils like lemon if you’d prefer.

21. Prevent Clogs From Forming

To prevent clogs from forming in your kitchen sink, make sure to periodically pour boiling water down the drain. Doing so ensures that the oils in food products run down the drain as opposed to building up on the interior surface of pipes which is what leads to clogged drains. If you have baking soda on hand, you may want to consider pouring some down the drain prior to using the boiling water as baking soda is a great cleaning agent and can help to absorb any odors.

22. Clean Your Stainless Steel Appliances With Glass Cleaner

Glass cleaner will give your stainless steel sink and appliances the same streak-free shine that it does for glass and mirrors. Using a glass cleaner will also help to remove any fingerprints. Just spray a few times on a microfiber cloth and make like the karate kid by ‘waxing on, waxing off’. Rinse thoroughly and dry your towel.

23. Clean Your Stainless Steel Appliances With Flour

Don’t want to use a glass cleaner due to chemicals? Just apply some dry flour onto a microfiber cloth and buff it into your stainless steel appliance, sink or counter. Then rinse it off and the surface should shine like new.

24. Clean Your Silverware And Knives With Rust Spots Using Le-

mon Juice

Eventually, stainless steel

silverware and cooking knives can

begin to get spotty with rust,

especially if you use the dishwasher

to clean them. Just take your rusted

silverware or cooking knives and

soak them in a glass of lemon juice

for a couple of minutes. The rust will

loosen up, making it easy to scrub

away… just make sure to hand dry

it afterwards!

25. Clean Your Oven With Baking Soda

With some baking soda, water and a touch of elbow

grease, you can easily clean your oven.

26. Clean Your Wooden Cutting Boards With Lemon And Salt

You may think your wooden cutting board is clean but even if you wipe it down after use or give it a quick rinse, it can still get grimy on the surface. To freshen up your cutting board, sprinkle some coarse salt and then use half a lemon (cut side down) to scrub the board. Make sure to squeeze some lemon juice as you go and then let it sit for 5 minutes. Scrape the dirty liquid off and then rinse with some water.

27. Clean Your Microwave

It seems way too easy to get microwaved food to explode which leads to messes that eventually need to be cleaned. Make it easy by putting a wet sponge inside your microwave and then spraying the inside with a mixture of water and essential oils.

Microwave the sponge for two minutes, let it cool, and then use it to wipe up the leftover mess.

28. Clean Your Garbage Disposal With Lemon And Vinegar

Tons of gunk goes through your garbage disposal so it’s a pretty good idea to keep it clean which can easily be done with some lemons and vinegar. Just slice the lemons into small pieces and then freeze the slices in vinegar. Run the lemon-vinegar cubes through your disposal every few days to keep it fresh.

29. Freshen Your Dishwasher

It’s probably never occurred that your

dishwasher needs to be cleaned since it’s

constantly cleaning itself and the dishes every

time you run it, but every so often it’s a good

idea to freshen it up. Just run a cycle with vi-

negar and then do another for rinsing!

30. Freshen Your Garbage Can

Hose down your garbage can, dry it, and then sprinkle a few tablespoons of baking soda on the bottom to keep it stink free.

Pain in Rheumatoid Arthritis and Osteoarthritis

PREFACE

Many of you may have already spent a fortune trying to find a cure for, at
least, to get relief from the pain that you encounter round the clock, each day of
your life. First, you suffer from the disease, and then you spend a good amount of


time visiting the clinic, spending thousands of dollars in medicines and consultation fees. The doctor tells you straight away, there is no cure for this disease but only relief. Day after day you are on medication, unsuitable for the other organs of your body. In course of time you develop complications and visit
other doctors for developing symptoms which may be damaging your other organs.

This puts you in a whirlpool of doctors and medicines. This little handy guide will
definitely appraise you of all what you need to know and if not cure, at the least
provide you with the relief you are seeking elsewhere but never been able to find it.

It will advise you how to gradually do away with unwanted medication and find a cure in a simple way.

Another good news about this article is, you need not sit in front of your computer to find a cure for RA/OA because our check list shows we have put in all relevant information that you would find searching the net for hours each day for years
together. So this guide book will be one book that you need near your bedside to refer to day in and day out.

I pray for your fast recovery, God bless you!


For your information there are over hundred different types of arthritis. The
popular types are Rheumatoid arthritis (RA), Osteoarthritis, arthritis and Gout. The
most common among them is, Osteoarthritis (OA), which could be due to low
calcium and overuse of the joints and with age. Here in the first part we shall
discuss Rheumatoid Arthritis due to which, joints which bear our body weight,
such as, hip, knees and spine are affected. This disease comes on very gradually
with mild to moderate pain, very unassuming, in course of time. Only after a few
months or years the symptoms matures and surfaces.

What is Rheumatoid arthritis?

This is an auto-immune disease, meaning the immunity defense mechanism of
your body attacks mostly the body joints itself thinking it to be an alien. This is the
cause for inflammation, swelling and pain in the joints. The lining of the joints
thickens and swells gradually. In course of time there is damage and loss of the
cartilage. This results in a loss of the fluid and spacing of the joints making it stiff
and immobile. This damage cannot be repaired and therefore, early diagnosis is
recommended in order to stop further damage to the joints. In severe cases joint
deformity may occur. Since it is systemic disease, it affects the joints, eyes,


cardiovascular, respiratory and other body parts and organs. Mostly, it affects women and older men. People with a parental history of RA could also be affected.

The exact cause of this disease has not yet been established. Unhealthy lifestyle is
the major cause so is the genetic factor.

With a proper medication, change in lifestyle and exercise one may find some
relief. Some promise and headway has been found in alternative medicines,
homoeopathy and herbal remedies which put the disease in remission and
symptoms may disappear permanently. None of these are clinically proven 100%
but case studies show a remarkable improvement in otherwise chronic and non-
reversible RA.

Alternative medicines(Herbal, Chinese and Homoeopathy)

Your physician and the rheumatologist will definitely prescribe anti-inflammatory
and corticosteroids to help relieve pain and reduce inflammation inherent to RA.

When you meet your physician he will straightaway make it clear to you that RA
has no cure but only relief and putting a stop to further damage to your body and
joints. For any person, this sounds like a terminal illness; a quest for permanent
cure becomes imperative then. The best cure to look for is the alternative
medicines. Alternative medicines are of various types each developed in its
country of origin. The ones which have been doing the round globally are the
Chinese system of medicines, Ayurveda from India and Homoeopathy developed
by Hahnemann in Germany. Herbs from India and Homoeopathy are two strongly
recommended alternatives which shall be discussed here because both these forms
of medicines are globally available and also online doctors are helpful and friendly
with years of research and practice. …………read more in the book.


Pains and aches associated with RA could get better with the right diet and spices.

This chapter is dedicated to foods, fruits, spices and other nutrients that may be
required to get some relief from the unbearable pains and stiffness associated with
RA. The choice of food is vast; keeping in mind, this book is being read by
different people from different parts of the world. Many fruits and foods needs to
be incorporated, some of which could be available in some part of the
world…………Read more in the book.

The most important remedy in curing RA is self-care. Once you learn the dos and
don’ts in RA pain management, you will see positive results coming your way.



Although research into medications to treat RA is ongoing, there is no cure for rheumatoid arthritis (RA). However, the good news is that a healthy diet, the right
amount of rest, and regular exercise can go a long way toward improving quality of
life. Over-the-counter medications and complementary treatments can help to
relieve pain and reduce inflammation, while disease-modifying drugs can ease
symptoms or help put RA in remission………………….Read more in the book.

Exercises and physical activities

We need not wait for rheumatoid arthritis or any other type of arthritis to invade
our body before we start any physical regimen. Everyone should religiously
undergo a daily physical exercise to keep the body well maintained and release
healthy hormone in our body as a mood maker as well as building up a good body
defense mechanism. Now that you are already a victim of RA, it is imperative you
additionally find time to do some physical activities which may definitely help you
reduce your RA symptoms. Some of the following physical activities may
surely….read more in the book.

Arthritis is a general word describing several different types, over 200, of
rheumatic diseases and conditions affecting the bones, tissues and the joints. The
most common type of arthritis is Osteoarthritis. Osteoarthr itis results due to
reduction in the cartilage tissue due to wear and tear as we age. Cartilage is a flexible, connective tissue in our joints which absorbs all the shocks and pressure

due to various movements such as running, jogging, jumping and also walking.

Food, Fruit and Kitchen Hacks (part 1)

66 life-changing things you can dowith a lemon

When life gives you lemons...

When life gives you lemons, it’s time to read this list. We researched all of the miraculous things you can do with lemons, from the juice to the peel. Uses include making you healthier, more beautiful, cleaner, and a better cook (obviously), plus so much more.

Here are 66 things you can do with a lemon:


DEODORIZING

Lemon juice can fight odors and make your home smell amazing
Clean the garbage disposal: Freeze lemon slices in plastic ice cube trays with vinegar. Once frozen, you can place a few cubes down the disposal, turn on the water, and run it for 30 seconds to clean and deodorize.

Freshen your fridge: Soak a cotton ball or sponge in lemon juice and leave it in the fridge for a few hours — your fridge will smell so much better, and it works even better than baking soda.

Make a DIY room freshener: Throw lemon peels, cloves, and cinnamon sticks into a pot of simmering water. It will make your whole house smell amazing, get rid of odors, and humidify the air, too.

Deodorize the humidifier: Pour in lemon juice with the humidifier water. Turn it on and let it run — the lemon juice will naturally deodorize the machine plus make the room smell fan-tastic.

Make your breath smell better: Drinking lemon water and combat the bacteria in your mouth. Just make sure to rinse with water afterwards since lemon juice can erode your teeth.

Deodorize trash cans: Throw a few peels into the trash can to keep everything smelling as fresh as possible.

Make the fireplace smell amazing: Use dried citrus peels like lemon and orange as kindling
— to prepare, let them sit out on the counter for a few days so they can fully dry. They’ll act as a flame starter and will make the fire extremely aromatic.

Remove odors from hands: Whether it’s garlic or fish, cooking can make your hands smell horrible. Wash them with lemon juice and some soap to eliminate unwanted odors.

Neutralize cat-box smells: Make your home smell better by neutralizing the acidic smell of your cat box with a few lemon slices placed nearby in a bowl. It will have the same effect as store-bought air fresheners.


CLEANING

Polish furniture: Make a homemade furniture polish that will smell better and cost less than typical polishes out of lemon oil, squeezed lemon juice, and olive or jojoba oil. Combine the ingredients and buff with a cloth.

Remove food build up from a microwave: Place a bowl of water, lemon juice, and slices of lemon into the microwave. Heat on high for three minutes and remove the bowl. Any leftover food that used to be caked on will wipe right off and your microwave will smell amazingly clean.

Clean windows: Because it’s acidic, lemon juice is great at cutting through grease or grime build up on windows and glass. You can also mix it with cornstarch, vinegar, and water for an even better window cleaning treatment.

Remove hard water stains from faucets: Hard water can make your tub dingy and leave you with unsightly stains on faucets and shower heads. Remove build up by taking a cut lemon and rubbing it on your shower fixtures — they’ll look shiny and new when you’re done.

Clean cutting boards: Freshen your dirty, greasy cutting boards with a handful of coarse salt and a cut lemon. Sprinkle salt on the cutting board and then rub it in with the cut side of a lemon. Wipe off the salt or rinse the board in the sink — easy. You can do the same thing with rolling pins and wooden salad bowls.

Revive your old coffee maker: Run your coffee maker through a full water-only cycle. Then, mix a solution of lemon juice and water together and pour it into your coffee maker water tank. Allow it to sit before turning it on and letting it run through the cycle. Make a fresh solution and repeat the process. Run another water cycle and soak the carafe, filter, and coffee reservoir in dish soap and water to remove any lemon taste.

From cutting boards to windows, lemon juice can clean just about anything Clean marble: To remove rust stains from marble, sprinkle baking soda on the stain and add some lemon juice. Scrub and add more lemon juice and baking soda as needed. Wipe immediately with a clean, wet rag.

Polish brass and copper: Combine equal parts lemon juice and vinegar and then wipe the mixture on the metal with a paper towel. Polish with a soft cloth until dry. You can also combine lemon juice and baking soda to make a paste and have a similar effect to remove tarnish.

Polish silverware: Mix a tablespoon of lemon juice with 1 1/2 cups of water and 1/2 cup instant dry milk. Let the silverware sit overnight and then rinse and dry. If you’re in a hurry, simply pour some lemon juice on tarnished pieces of silverware and buff with a clean cloth.

Make your dish soap more effective: Add a teaspoon of lemon juice to dish soap to cut through grease on dishes and make your soap even more effective.

Bleach plastic Tupperware: If your Tupperware is soaking up colors from your favorite spaghetti or tomato soup, rub with some lemon juice and let it dry in the sun to bleach away the stains.

Clean the toilet: Pouring in 1/2 cup of lemon juice and letting it sit will make toilet stains easy to tackle with a brush (and make the bathroom smell citrusy). You can also add 1/2 cup of borax for extra stain fighting powers.

Unclog a drain: Pour boiling water down the drain and then half a box of baking soda followed by 8-12 ounces of lemon juice. The lemon juice will react with the baking soda causing it to turn into a foam. Then pour more boiling water down the drain to rinse away the foam and the clog.

Remove water stains on shower doors: Cut a lemon in half and dip one half into baking soda. Rub onto the glass and then rinse and dry.

Create an all-purpose cleaner: Combining water, baking soda, vinegar, lemon, and lemon essential oil will create an amazing all-purpose cleaner for the kitchen or the bathroom. Get directions here.

Clean cheese graters: Instead of ruining your sponge, clean your cheese graters using a half of a lemon instead. It won’t matter if it gets grated a little and the acid in the lemon will cut through the cheese easily.

Polish hardwood floors: Make your own lemon-vinegar floor cleaner to fight mold, bacteria, and germs. It also has the added benefit of being non-toxic and will make your floors look great.

LAUNDRY

Gently bleach fabrics: Add lemon juice to hot water and soak your white linens. Then rinse and wash as normal. You can also add 1/2 cup of lemon juice to your cycle instead of bleach for similar results.

Spot treat your shirts: Pour lemon juice on the stain and add some table salt. Rub the stain between your fingers and then rinse. This is especially helpful with dark underarm stains, and will be even more effective if you let the clothing dry in the sun.

Get mildew stains out of clothes: Make a paste with lemon juice and salt and rub it into the infected area. Let it dry in the sun, and repeat until the stain is gone.

Remove grease stains: Mix lemon juice with vinegar and apply to the stain. Let it sit and then rinse off.

Whiten tennis shoes: Spray lemon juice on white athletic shoes and let them dry in the sun. It will bleach the fabric and even make them smell better.

COOKING

Keep produce like avocados from browning with a cold lemon water soak Soak fruits and veggies in lemon water to prevent browning: After slicing up your fruit, keep it from oxidizing and turning brown by soaking in a cold bowl of water with lemon juice.

Take out produce and pat dry. This works with apples, cauliflower, bananas, pears, potatoes, and avocados.

Revive limp lettuce: When lettuce starts to get soggy, you can soak the leaves in a bowl of cold water with the juice from half a lemon. Refrigerate for an hour and then dry leaves before adding to salads or sandwiches.

Keep rice from clumping: Add a spoonful of lemon juice while rice is cooking so it doesn’t stick together at the end. Let it cool when it’s done and then fluff with a fork.

Upgrade your ice cubes: Freeze lemon slices in ice cube trays (or cupcake trays if you want bigger ice cubes) and use them to add some zest to a standard glass or pitcher of water.

Marinate meats: Lemon juice is a brilliant marinade when added with oils and herbs. The acid in the lemon juice will break down the meat so that the oil and spices can flavor it even better.

Make candied lemon peels: Instead of throwing away your lemon rind, you can make candy out of it that you can put on cakes, into cookies, or just eat as a snack. All you need to do is boil the peels a few times with sugar and coat in sugar.

Keep brown sugar soft: Adding a lemon slice to brown sugar will keep it soft. The moisture from the lemon will keep the sugar from becoming rock hard and unusable.

Boost flavor and reduce salt intake: Studies have shown that if you use lemon juice and lemon zest, you’ll use less salt to boost the flavor of your dishes. It’s a healthier alternative instead of constantly reaching for salt and pepper.

Make a buttermilk substitute: If you don’t have buttermilk, add two tablespoons of lemon juice to a 1% or 2% cup of milk. Let it sit so the acid sours the milk for 15 minutes and then add it to the recipe.

Make a sour cream substitute: Similar to the buttermilk tip above, lemon juice will sour whipped cream if you let it sit for 30 minutes or so. It will also cut your calories if you’re used to adding a dollop of sour cream to a baked potato.

Make lemonade: You know what they say about life giving you lemons. Add some gin if you want a grown up lemonade.

BEAUTY

Lighten your hair: Lemon juice will bleach your hair in the sun. Create your own leave-in hair brightener by combining almond or coconut oil, cinnamon, and chamomile tea with lemon juice. Mix together and spray on your hair before heading outside into the sun. The lemon will lighten strands while the oil will make sure hair doesn’t get too dried out. (Simple lemon juice will also do the trick.)

Fade age spots or freckles: Lemon juice will lighten and brighten skin by reducing freckles as well as fading age spots. Wash you face, pat dry, and then apply lemon juice with a cotton swab.

Make a brightening moisturizer: Mix coconut oil with a few drops of lemon juice to hydrate skin and brighten it at the same time. Since both are anti-fungal, the mixture will also help prevent acne.

Whiten and strengthen nails: Mix lemon juice with olive oil and soak your nails. The lemon juice will brighten the nail while the olive oil will strengthen it.

Fight dandruff: Massage two tablespoons of lemon juice into your scalp and then rinse with lemon water. Repeat until dandruff is gone.

Fight acne: Lemon juice is a natural astringent which will fight the oil and clogged pores that can cause acne. After cleaning your face and patting dry, apply lemon juice to your face. After 10 minutes, rinse off with cool water. Repeat twice daily.

Exfoliate your skin: Combine lemon juice, sugar, olive oil, and honey to create a nourishing scrub for your skin. Apply to your body and face before rinsing off.

HEALTH

Start your day with lemon water: Drinking lemon water will give you a dose of Vitamin C, potassium, and will aid digestion and give your immune system a boost.

Soothe a sore throat: Lemon juice has anti-inflammatory and antibacterial properties which can help a sore throat. It also has lots of Vitamin C to help boost your immune system.

Treat canker sores: Because lemon is both anti-fungal and antibacterial, it will speed up the recovery time of a canker sore. Simply add lemon juice to a cup of hot water. Let steep, and then gargle with the solution. It will sting, but that means it’s working.

Soothe skin rashes: Soak a cotton ball in lemon juice and apply to the rash. This works especially well with poison ivy.

Drinking lemon water is good for you since it has potassium and Vitamin C

Stop itchy insect bites: Rubbing a bit of lemon juice on insect bites will relieve the swelling and itching. Just make sure not to go outside with it on since you might attract more bugs.

Reduces phlegm and soothes a cough: Adding a little lemon juice with honey to hot water will reduce mucous build up, which can help you get better faster.

Remove warts: If you don’t want to go to the doctor to treat your wart, try lemon juice as a do-it-yourself option. Dabbing lemon juice on the wart will break it down and it should disappear in two weeks.

MISCELLANEOUS

Polish leather shoes: DIY your own shoe polish with olive oil and lemon. Combine one part lemon juice with two parts olive oil and let it sink into the leather of your shoes. Wait for 10-15 minutes and then buff with a cloth.

Make invisible ink: Squeeze lemon juice into a bowl of water and then dip a cotton swab into it. Write a message on white paper and then wait for it to dry before heating the paper close to a lamp or light bulb to see the message.

Sanitize jewelry: Add a tablespoon of lemon juice to 1 1/2 cups of water. This is especially good for sanitizing earrings, but should not be used on pearls or gold.

Repel bugs from your home: Mop your floors with lemon juice and water to ward off roac-hes and flees, and spray concentrated lemon juice on any areas you think bugs like ants may be getting in. Bonus points if you throw some lemon peels outside of entryways.

Remove pet stains from fur: Pinkish-red stains can sometimes form around your pet’s eyes and mouth. To remove these stains, combine baking soda and lemon juice and rub it onto fur.

Keep it away from your pet’s eyes and wait for about 10 minutes before rinsing off. Always check with a vet first to make sure it’s safe.

Remove berry stains from your hands: Berries can dye your hands red if you’re not careful, especially if you’re slicing, rinsing, or cooking with them. To get rid of them, make a paste of cornmeal and lemon juice and rub onto hands, let sit, and rinse off.

Kill weeds: Lemon juice will kill any weeds you don’t want growing in your yard or driveway. Fill a spray bottle with the juice and douse the offending plants.

Make your own dog and cat repellent: If neighborhood cats and dogs are using your lawn as a litterbox, combine lemon peels with coffee grounds and place them where the pets usually ‘go’ — they hate the smell and will soon head to other yards.

Save hardened paintbrushes: If your paintbrushes look like there’s no saving them, bring lemon juice and a little water to a boil and throw in the brushes to sit for 15 minutes. Wash them with soap and water afterwards and let dry. Bristles should feel soft again.

How to Detox your Liver Naturally

Liver Detox is a controversial subject, because medical doctors generally say “you can’t detox your liver, because your liver detoxifies itself.”
This is true in a sense, but what they often fail to understand is that the liver can become overloaded with the very toxins it’s meant to process and start to breakdown, become diseased and even fail completely.

Liver disease is one of the major causes of morbidity and mortality across the world.

According to World Health Organization estimates, about 500 million people are living with chronic hepatitis infections resulting in the death of over one million people annually.

These liver infections can result from pharmaceutcial use.

Medicinal plants however, serve as a vital source of potentially useful new compounds for the development of effective therapy to combat liver problems. So let’s briefly talk about your liver function!

WHAT DOES YOUR LIVER DO?

Weighing in at 1.5 kilos your liver is the largest organ of your body. It is like a busy chemical-processing factory that performs over 500 functions for the body.

The healthy functioning of your liver is vital to the continued life of your physical body.

The Liver is responsible for over 250 functions including:
• Breaking down and eliminating every toxic substance that enters your bloodstream
• Processing and sorting all the blood and nutrients returning from the digestive process (except fat)
© Brett Elliott 2016
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• Producing bile for digestion
• Balancing cholesterol
• Balancing your hormones (especially estrogen)
• Storage of some nutrients ready for the body to use
• Synthesizing substances essential for the
immune system
The list goes on, and truly testifies to the benefits of maintaining a healthy liver.

Benefits of a healthy liver

There is much you can do to improve your health, simply by giving a little TLC to your liver.

If you have high cholesterol, then rather than taking a harmful statin drug, nurture your liver!

For a sluggish bowel, acne, poor immune system, bloating or menopause supporting liver function is key.

How about your immune system?

Let’s say you eat a healthy balanced diet with only occasional alcohol but suffer from frequent chest infections, headaches or skin irritations. Nothing to do with your liver you think until you connect to dots.

You stay up too late at night then perhaps wake in the middle of the night. This is the time your liver is the most active, dumping toxins and producing such things as natural killer cells for your immune system.

However, an active liver requires you to be resting at this particular time so it can get to work.

If you wake during the nights sweating or feeling uncomfortable, tossing and turning or getting hot feet then these are signs pointing to a disturbed liver function.

Hidden danger

Many substances including medicinal drugs commonly thought to be safe, are bombarding the liver with extra workload, acidity, inflammation and tissue damage.

For example, thousands of people around the world think nothing of taking painkillers on a regular basis yet acetominaphen (paracetemol) toxicity is common.

It is so dangerous it can completely destroy the liver function if taken only slightly above the dose stated on label. Known by various names in different countries this is panadol, tylenol and other over-the-counter cold and flu, fever and pain remedies.

Experience shows that even when prescribed appropriately at the usual therapeutic dosage, paracetamol can be toxic to the liver (hepatotoxic).

Drug-induced liver injury has become a leading cause of severe liver disease in Western countries and therefore poses a major clinical and regulatory challenge.

Overloaded Liver

According to recent reports oxidative stress plays a pivotal role in the initiation and progression of hepatic (liver) damage following insult to a variety of hepatotoxins. The role of oxidative stress in viral hepatitis and autoimmune related liver diseases has been extensively documented. Moreover hepatotoxic chemicals damage liver cells. (1)

The liver is the largest and most vital organ of the human body. Besides its crucial role in the metabolism of nutrients, liver is responsible for bio-transformation of drugs and chemicals thereby protecting body against toxic foreign materials. In this process the liver is exposed to high concentration of toxic chemicals and their metabolites which may cause liver injury.

There are more than a hundred well known liver diseases with diversified pathology. The most frequent causes of hepatic disease include infectious agents (especially hepatitis viral A, B, and C), obesity related fatty liver disease, xenobiotics (alcohol, drugs, and chemicals) induced liver injury, inherited and genetic defects related liver diseases, autoimmune hepatitis, liver cirrhosis, and primary or secondary liver cancer. (1)

So what can we do to detoxify, protect and heal our liver?

You are about to find a whole world of answers.

LIVER PROTECTION MADE EASY

We can see that healthy liver function is necessary every time you eat a meal, come into contact with pesticides, have a menstrual cycle, pass through menopause, take a painkiller and basically every second of the day.

The good news is that there is much you can do to aid your liver.

First, there are the obvious lifestyle necessities:

• Adequate sleep, preferably at night

• A balanced diet high in live, unprocessed fruits and vegetables (processed packet foods made in the factory are not considered part of a healthy diet)

• Moderate, regular exercise, necessary for circulation to the liver and health of all organs, muscles, blood vessels, and to lighten the load on the liver

• Drink adequate water, it is your body’s solvent that helps your blood carry nutrients and wastes in and away from the liver

• Avoid alcohol and processed foods with lots of bad fats and additives

• Avoid taking pharmaceutical drugs if at all possible and seek out natural medicines where practical

Let’s take a look at some of the more detailed choices which have a direct effect on the liver. Specific foods and food

supplements, herbs and detox programs.

FOODS FOR THE LIVER

• Broccoli - and the rest of the brassica family of vegetables are proven to support Phase 2 liver detoxification, eat plenty of broccoli, cauliflower, cabbage (all kinds) and kale; in-fact rocket was observed to protect the liver against induced hepatic injury through its potent antioxidant activity.

• Raw fermented vegetables (see recipe)

– give increased nutrients and support the health of the colon which in turn aids the liver.

• Onions – all vegetables from this family including leeks, garlic and shallots provide natural mustard oil glycosides that greatly support liver detox processes.

• Beetroot – for blood building (the liver contains 13% of your body’s blood); beetroot (Beta vulgaris) is high in iron, is a good antioxidant and has been shown to protect liver cells.

The hepatoprotective activity of Beta vulgaris may be attributed to its antioxidant and anti-inflammatory activities. The plant is safe to use even in large doses. Phytochemical studies on roots of Beta vulgaris have shown the presence of betaine, betacyanins, betaxanthins, oxalic acid, and ascorbic acid.

• Turmeric – a common spice you can add to soups, casseroles, curries and rice. Turmeric protects the liver against oxidative stress, improves blood circulation and improves liver function and detoxification processes.

It has been shown that curcumin found in turmeric is very effective in preventing liver damage induced by paracetamol overdose, and that the level of protection afforded by curcumin against paracetamol-induced liver damage is comparable to that of N-acetyl cysteine (NAC), which is presently the main clinical treatment for paracetamol overdose in humans.

 Grapefruit - Studies conducted over past decades have suggested that the grapefruit might be active in cellular regeneration, cholesterol reduction, the detoxifying process, and the maintenance of heart health, in rheumatoid arthritis, for the control of body weight, and in cancer prevention. Grapefruit juice is an excellent source of many phytochemicals and

nutrients that contribute to a healthy diet. It reduces fat accumulation in the liver and increases liver enzymes involved detoxification.

• Berries - These include Blueberries (Bilberry), Cranberry and Grape due to anthocyanins and proanthocyanidins.

The results of one study indicated that treatment with Bilberry significantly increased the liver enzymes, and spleen function, improving the proliferation of lymphocytes deriving from this organ. In conclusion, the authors suggested that consuming this berry type protected Liver hepatocytes from Oxidative Stress and could modulate the function of immune cells

It is important to remember that the anthocyanins and proanthocyanidins like those found in berries are also widely available in fruits, vegetables, and seeds of natural origin.

HERBS FOR THE LIVER

• Chamomile: Results have confirmed that the

chamomile extract has reversal effects on the levels of paracetamol hepatotoxicity, and the authors concluded that the extract served as a hepatoprotective agent and that this hepatoprotective activity of chamomile might be due to the normalization of impaired membrane function activity.

• Milk thistle: The seeds are well known for liver protection properties. Milk Thistle helps repair of damaged liver tissue and aids liver detoxification.

A well known hepatic antioxidant, silymarin, from the milk thistle (Silybum marianum), inhibits liver damage by scavenging free radicals among other mechanisms.

This powerful antioxidant protects the liver against alcohol and pharmaceutical injury and even poisoning from extremely toxic compounds.

Milk Thistle is one of the most investigated plant extracts, with known mechanisms of action for oral treatment of toxic liver damage. Silymarin has been used as a protective treatment in acute and chronic liver diseases.

It also acts by stimulating liver cell regeneration and cell membrane stabilization to prevent hepatotoxic agents from entering hepatocytes

• Golden seal: The root contains substances that protect the liver, aid liver function and are antimicrobial.

Another great liver stimulant and protector. One study demonstrated that berberine (from golden seal) possesses hepatoprotective effects against liver toxicity and that the effects are both preventive and curative.

Berberine should have potential for developing a new drug to treat liver toxicity.

Results of another study show that Golden seal reduces acetominaphen (paracetemol) toxicity, and related acute liver failure.

• Dandelion: The leaf and root gently support liver, gall bladder and kidney function. Results of one study suggest that the extract of Dandelion root has protective action against alcohol-induced toxicity in the liver by elevating antioxidative potentials and decreasing lipid peroxidation.

• Wormwood: bitter properties in the leaf stimulate liver secretions and kill parasites. It is long known that the bitter constituents stimulate the gustatory nerves in the mouth and increase the secretion of gastric juice and bile, thereby promoting appetite and digestion.

• Turkish Rhubarb: Moderate doses stimulate a sluggish liver and bowel helping your liver to detoxify it’s own cells as well as the blood passing through it. There is some evidence of the protective potential of this herb against liver injury due to multiple causes (14) In another study Turkish Rhubarb targeted liver metabolic and immune pathways and may be bene icial for complex metabolic diseases such fatty liver disease.

• Kiwifruit: As an antioxidant it protects the liver and has been shown to inhibit certain cancers. Use only organic kiwifruit to completely avoid the heavy sprays normally used. Data reported in one study suggested a bene icial effect of kiwi fruit peptides on the physiology of human intestine.

• Barley grass: A good source of superoxide dismutase (SOD) a group of enzymes important to a healthy liver.

SOD aids in Phase 2 liver detoxi ication. Barley grass supplementation sustains liver anti-oxidative enzymes, catalase, glutathione peroxidase, and superoxide dismutase, at transcriptional and enzymatic levels, thus suppressing oxidative stress markers. (6)

• Spirulina: Liver examinations have revealed that Spirulina is potent in protecting the liver from toxic lesions and preserved the liver cell (hepatocyte) structure.

Lesions including necrosis, lymphocyte in iltration, ballooning degeneration, and hepatocyte injury, as well as irregular lamellar organization, dilation of the endoplasmic reticula, and the presence of great numbers of cytoplasmic vacuolizations, were reversed by Spirulina.

In other words, Spirulina heals the liver.

Maintaining Your Diet

Maintaining Your Diet

Maintaining a diet is vastly different from starting one, but there are a few things

you should do beforehand. Namely:

Set a realistic, practical and measurable goal – That‘s the only way you‘ll see

change and still be able to carry out your small time objectives. Have some

daily goals and some weekly goals. That said, don‘t reward yourself with ‗a day

off‘. It‘s one of the easiest lies we tell ourselves and it‘ll be counterproductive

for your health. That said, we‘re going to look at how you can counter any

cravings you might have and not cheat on your diet later on in this chapter.

Don‘t diet, change the way you live – Many of us look at diets as short term

periods we just need to sit through. That‘s not a proper lens to look at the

Mediterranean diet from. After all, this is a lifestyle change and you‘re likely

to fail before you start if you keep looking at things that way.

Make time to get excited about your lifestyle change – We‘re all busy but

keeping your excitement up is important. So take some time out to research

Mediterranean diets and how you can incorporate them. This will keep you

interested and give you new ways to handle your ongoing diet till you adjust to

it.

Small changes matter – Every bite you take matters. Remember that. Every

good meal makes a difference so never just give up. Have small goals and try

to take them one at a time.

Now you might be wondering ―Easier said than done!‖ And that‘s true if you don‘t

use the following techniques.

How to Suppress your Appetite

1. Get some fiber into your system, every day – It‘s no secret how fibers help

keep you fuller for longer. Fiber is found in high quantities in vegetables so

load them on your plate whenever you get the chance.

2. Control your hormones – Our appetite is controlled by our hormones which

trigger our feelings of hunger or fullness. Having your hormones in control

and in balance helps to keep you feeling as you should after any meal. To do

this, you‘d normally need to intake low glycemic foods and kick start your

fullness.

3. Avoid blood sugar spikes – You‘re bound to feel more hungry if you allow your

blood sugar to go haywire so here‘s what you do: don‘t skip out on any meals

or wait longer than 5 hours to eat, fill your plates with proteins and some

healthy fats, and eat high fiber foods. This should keep everything balanced

and in check.

To stay in check, don‘t skip out on a homemade meal. Every time you opt for a

restaurant meal, you‘re unable to control what you‘re putting in your food and

body. So avoid restaurant meals as much as possible. Instead try and prepare

your food ahead of time—a night before, if possible. You want to be always ready

instead of providing yourself a reason to fail.

So be a little proactive. A few days of effort can give you a lifetime of health.

These are all the tips you need in order to start yourself on the Mediterranean

diet. Easy, right? No restrictions, no strict rules and a whole lot of yummy food.

Now you might be wondering what meals can you exactly make? Flip on after the

Conclusion to find 21 ready-made recipes for you to try out today!

Conclusion

Ready to start your new lifestyle?

It‘s been a long and informative journey so give yourself a congrats for taking the

first step. We‘ve learnt everything from what the Mediterranean diet is, what it

entails and how we can apply it to our daily lives today! Not to mention, a few tips

on how to keep up this lifestyle until it becomes a part of us.

The Mediterranean lifestyle has transformed the lives of millions—whether in the

past or the present. Don‘t skip out on the potential it has in store for you and

definitely give this transforming lifestyle a try. After all, what do you have to lose?

It‘s so simple and easy to dive into. Give our 7 day meal plan a try and just watch

yourself fall in love!

Recipes

Breakfast 1: Omelette

Ingredients

For the sauce:

 3 tablespoons wholegrain flour

 1 tablespoon nutritional yeast (savoury yeast flakes)

 3 tablespoons olive oil

 1 cup milk or water

 1/2-1 teaspoon apple cider vinegar or lemon juice

 optional pinch of nutmeg

For the greens and onions:

 2 teaspoons olive oil

 half a medium onion, finely chopped

 6 large leaves kale, silverbeet or chard (or 4-5 cups spinach leaves)

 2 large slices bread, fresh or toasted

Instructions

1. To make the sauce, combine the flour, yeast and olive oil in a small saucepan

and mix until evenly combined and no lumps remain. Stir through the milk, a

little at a time, then place on the stove over medium heat. Bring to the boil

while stirring and reduce the heat to low and continue to stir for another two

minutes. Remove from the heat while you prepare the rest of the meal. When

ready to serve, adjust the seasonings with vinegar and salt, then briefly reheat

until bubbling.

2. To make the greens with onions, remove the green leaves from the stalks and

rip or chop into thin pieces. Wash and dry the leaves using a salad spinner

and set aside. Heat the olive oil in a medium saucepan over medium-high

heat, then sauté the onion and salt until fragrant and golden in places. Set

aside until you wish to serve, when the rest of the dish is ready, quickly put

the pan back on the heat and stir through the greens until wilted and brightly

colored. For an onion-free option, just use the oil and salt to cook the kale, or

steam it instead.

3. When the omelettes are ready, assemble the meal by placing a large slice of

bread on each plate, topping with the omelettes. Reheat the sauce and cook

the greens, then place on top of the omelettes and serve with plenty of cracked

pepper.

Breakfast 2: Bean Bolognese

Ingredients

 water, for boiling

 pasta for 2 serves

 optional onion and garlic, to sauté

 1 - 1 1/2 cups prepared pasta sauce

 1 - 1 1/2 cups cooked beans

 red wine vinegar and salt, to taste

 optional olives and/or nutritional yeast, to taste

 Method

 Bring some water to the boil for the pasta.

Instructions:

1. If you can be bothered with an extra step for an extra tasty sauce, sauté some

onion for a few minutes, until tender and fragrant, then add garlic and stir

through for a few more seconds. Add the prepared pasta sauce and beans and

bring to the boil. Reduce the heat and simmer while waiting for the pasta to

cook, adjust seasonings to taste with red wine vinegar and salt, adding some

olives and/or nutritional yeast for extra flavor if you wish.

2. Serve the sauce on top of the pasta and sprinkle with extra nutritional yeast.

Breakfast 3: Bok Choy and Chickpeas

Ingredients

 Grains and water for cooking (quinoa will make this a very fast meal)

 1 large bunch of bok choy, or other vegetables such as cabbage, cauliflower or

broccoli

 1 1/2- 2 1/4 cups cooked chickpeas

 1/2 cup water

 1 1/2 tablespoons mellow light miso

 1 1/2 tablespoons balsamic vinegar

 1 tablespoon olive oil or water

Instructions

1. Cook the grains according to the directions here

2. While the grains are cooking, prepare your vegetables and chickpeas by

rinsing and drying them in a salad spinner or colander. Chop bok choy into

pieces around 1 inch (3cm) long. Make the dressing by mixing the miso,

balsamic vinegar and olive oil together in a small bowl.

3. When the grains have finished cooking, Heat a heavy pan over high head and

add 3 teaspoons of olive oil and mix in the bok choy stems. Stir these in the oil

and add heat a heavy chef pan or stockpot over a high heat. When the pan is

hot, add the bok choy stems and stir in the oil. Next, add the chickpeas and

bok choy leaves. Cover and cook for 2 minutes without stirring or lifting the

lid.

4. Stir in ½ cup of water into pan. Place the lid back on the pan and continue

cooking for another 2-3 minutes. Taste test to see if it is cooked to your

preference. Remove from heat and stir in the dressing. Serve immediately

over grains.

Breakfast 4: Pasta Alla Carbonara

Ingredients

 water, for boiling

 7oz-10oz (200g-300g) spaghetti or other wholegrain pasta

 2/3 cup cashews

 2/3 cup water

 1 tablespoon olive oil

 half a medium onion, diced

 1.5 cups of peas, fresh or frozen

 2 teaspoons mellow light miso

 1 teaspoon nutritional yeast (savoury yeast flakes)

Instructions

1. Bring a pot of water to a boil, for cooking the pasta.

2. While waiting for the pot to boil, combine the cashews and water in a blender

and leave to soak for a few minutes.

3. Sauté the onions in the olive oil until golden and fragrant.

4. When the pasta water is boiling, add the pasta. Cook according to the packet

directions, adding the peas for the last two minutes of cooking. Drain.

5. Switch the blender on to make a creamy sauce from the cashews and water.

Blend until smooth, then pour into the sauté pan with the onions and bring to

the boil. Stir through the miso and nutritional yeast. Add the pasta and peas,

stirring to cover them completely in the sauce. Serve right away.

Breakfast 5: Potato and Chickpea Salad

Ingredients

 1.5lbs (700g) potatoes (9 small-medium ones)

 a handful of chopped fresh chives

 half a handful of chopped fresh parsley

 optional 1 tablespoon mellow light miso*

 10 tablespoons (2/3 cup) cashew mayonnaise

 1 1/2 cups cooked chickpeas

Cashew mayonnaise

 1 cup raw cashews

 1 cup water

 1 tablespoon apple cider vinegar

 1/4 cup milk

 1/4 - 1/2 cup of virgin olive oil

 Add salt and pepper to your preferred taste

Instructions for Cashew Mayonnaise:

Soak the cashews in vinegar and water for a couple of minutes, for better flavor

soak up to 24 hours. Pour into blender and blend until smooth. Add milk. Slowly

add in olive oil while blening. Combine salt and pepper to taste. This will remain

good for one week if refridgerated.

Instructions

1. Over medium heat, bring a large pot of water to a boil. Clean and cube

potatoes in to bite size pieces. Add potatoes when the water is boiling.

Cover and cook for 20 minutes, reducing heat to medium-low to prevent

boiling over. Drain and rinse with cold water.

2. In a large bowl, combine the parsley, miso, mayonnaise, and chives. Stir

until the miso is mixed in. Stir in the chickpeas to cover them in the

dressing and add potatoes.

Breakfast 6: Creamy Miso Soup

Ingredients

Marinated Mushrooms

 2 cups (118 g) baby shiitake mushrooms

 1 tsp extra virgin olive oil

 1 tsp gluten-free tamari

 1 tsp fresh lemon juice

Creamy Miso Soup

 ¼ cup (31 g) pine nuts

 2 tbsp (20 g) hulled hemp seeds

 2 tbsp (20 g) white sesame seeds

 2 tbsp (28 g) miso paste

 ½ tsp dried dill

 ½ tsp ginger powder

 ½ tsp kelp granules

 2 cups (473 ml) hot water

Garnish

 2 sprigs fresh parsley

 ½ tsp dulse flakes

 1 tsp white sesame seeds

Instructions for mushrooms:

Thinly slice and toss in olive oil, tamari and lemon juice. Place them somewhere

warm for 30 minutes to allow them to marinate.

Instructions for soup:

Blend all ingredients until smooth. Spoon mushrooms equally into 2 bowls and

drizzle the soup over them. Garnish the top with dulse flakes, sesame seeds, and

parsley.

Breakfast 7: Sweet Corn Quiche with Buckwheat Onion

Crust and Cherry Tomatoes

Ingredients

Buckwheat Onion Crust

 ½ cup (85 g) buckwheat groats

 ½ cup (76 g) roughly chopped onion

 ¼ cup (23 g) ground flax seed

Filling

 2 cups (303 g) sweet corn

 ¼ cup (38 g) roughly chopped onion

 ¼ tsp salt

 ¼ tsp black pepper

 1 tsp dried basil

Topping

 4 cherry tomatoes

Instructions for Crust:

1. Soak buckwheat groats for 30 minutes in water, then rinse well.

2. Put the groats into a food processor or blender with the onion and flax seed

and blend to a thick paste. Shape the crusts into tart tins and dehydrate for 3

hours at 115°F (46°C), until paste has hardened and darkened into a crust.

Instructions for filling:

1. Mix all of the ingredients to a paste in a blender, and fill your crusts with

mixture. Top with sliced tomatoes.

2. You can also dehydrate the tomatoes at 115°F (46°C) for 1 hour—or throw

’them in the oven at the lowest temperature available—if you want them to

develop more flavor, or just use as is.

Lunch 1: Olive Paste and Red Bell Pepper Bruschetta

Ingredients

 2 large red bell peppers (about one pound)

 1½ cup pitted black olives

 2 ounces capers, rinsed and pat-dried

 4 large garlic cloves, minced

 ½ lemon, juiced

 ½ cup olive oil

 2 ounces anchovy filets, rinsed and pat-dried

 1 French baguette

 Salt and pepper to taste

Instructions

1. Preheat broiler. Place your red bell peppers evenly on to a baking sheet and

char on all sides. If you have a gas stovetop, you may char the bell peppers

over the flames. Once the peppers are blackened on all sides, place in a paper

bag and seal. Let stand for 10 minutes. Peel and seed the bell peppers.

Remove ribs and slice into ½-inch wide strips.

2. In a food processor, purée the olives, capers, garlic, oil, lemon juice, and

anchovy fillets.

3. The paste should be smooth and spreadable. If it is too thick, add a little more

olive oil.

4. Season with salt and pepper and refrigerate for 30 minutes.

5. With a serrated knife, cut the baguette into ¾-inch-thick slices. Place the slices

on a baking sheet. Broil on both sides until golden brown. Cool before use.

6. Spread some olive paste on each bread slice and top with 1 slice of red bell-

pepper.

7. Serve immediately.

Lunch 2: Tomato and Walnut Bruschetta

Ingredients

 5 large Roma tomatoes (about 1½ pounds)

 3 ounces fresh mozzarella, finely chopped

 ½ cup walnuts, finely chopped

 3 large garlic cloves, minced

 ⅓ cup fresh basil, finely chopped

 1 tablespoon minced fresh oregano

 2 tablespoons olive oil

 1 tablespoon balsamic vinegar

 1 teaspoon lemon juice

 1 French baguette

 Salt and pepper to taste

Instructions

1. Cut the tomatoes in half. Seed, dice, and place in a bowl. Add in the remaining

ingredients, setting bread aside, and toss well. Refrigerate for 2 hours.

2. Preheat the broiler. With a serrated knife, cut the baguette into ½-inch-thick

slices. Place the slices on a baking sheet. Broil on both sides until golden

brown. Cool before use.

3. Spoon some bruschetta mixture over each bread slice and serve immediately.

Lunch 3: Salmon Bruschetta

Ingredients

 1⅓ cup fresh basil

 ⅔ cup fresh parsley

 2 tablespoons minced

 fresh lemon thyme

 ¼ cup walnuts

 2 garlic cloves

 1 lemon, zested and juiced

 ¼ cup of virgin olive oil

 1 loaf of bread

 24 smoked salmon slices

 Salt and pepper to taste

Instructions:

1. Using a food processor, purée the basil, parsley, lemon thyme, walnuts, garlic,

1 tablespoon lemon zest, and 1 tablespoon lemon juice. Slowly add the oil until

you have a smooth paste. Season with salt and pepper. If too thick, add a little

more oil.

2. Preheat the broiler. With a serrated knife, cut the walnut bread into ½-inch-

thick slices.

3. Cut each slice in half. Place the slices on a baking sheet. Broil on both sides

until golden brown. Cool before using.

4. Spread some paste over each bread slice. Add one salmon roll, sprinkle each

with a little lemon juice, and serve immediately.

Lunch 4: Apple and Walnut Bruschetta

Ingredients

 1 fresh rosemary sprig

 1 lemon, juiced

 6 apples, washed and patted dried (about 2¼ pounds)

 1 tablespoon canola oil

 1 walnut bread loaf

 Two 5-ounce goat cheese logs, thinly sliced

 6 tablespoons honey

 ½ cup walnuts, finely chopped

 Salt and pepper to taste

Instructions

1. Mince the rosemary as small as possible. Mix with some of the the lemon

juice. Peel, core, and quarter the apples. Slice each quarter into 3 slices. Place

the apples in a bowl, mix in the rosemary-flavored lemon juice, and set aside.

2. Pat the apples slices dry with paper towels. Heat oil in a large sauté pan over

high heat. Add the slices and brown them slightly. Remove the apples and set

aside. The apples must still be slightly crunchy. Add a little water and the

remaining lemon juice to deglaze the pan (see tips on deglazing). Swirl and

scrap to dissolve cooked particles on the bottom and side of the pan. Reduce

to approximately 1 tablespoon. Strain over the apples and mix carefully.

3. Preheat the broiler. With a serrated knife, cut the bread into ¾-inch-thick

slices. Cut each slice in half. Place the slices on a baking sheet. Broil on both

sides until golden brown. Cool before use.

4. Add 3 apple slices to each toasted bread slice. Lay a thin slice of goat cheese

and season with salt and pepper. Place under the broiler to melt the cheese

slightly. Pour ¼ teaspoon of honey over each slice and sprinkle with walnuts.

Serve immediately.

Lunch 5: Cherry Tomatoes with Cod Fish

Ingredients

 1 pound cod filets

 ½ lemon, juiced

 24 cherry tomatoes

 1 shallot, minced

 1 garlic clove, minced

 1 bunch fresh parsley, minced

 1 bunch fresh chives, minced

 5 scallions, thinly chopped (about 2 ounces)

 1¾ cup lime juice

 1 tablespoon olive oil

 A few drops of hot sauce

 Salt and pepper to taste

Instructions

1. Place the fillets in a pan and just barely cover with water. Add the lemon juice

and bring to a boil. Reduce heat immediately and simmer until the flesh

begins to flake.

2. Drain and set aside to cool. Once cold, shred the fish into small pieces.

3. Cut off the tops of the tomatoes and tops aside. With a melon baller, scoop the

seeds and flesh out of the tomatoes. Be careful not to break their bottoms or

sides. Turn the empty tomatoes upside down on a plate and set aside.

4. In a bowl, mix the shallot, garlic, parsley, chives, scallions, lime juice, and oil.

Add a little pepper and a few drops of hot sauce. Add the cod fish, season with

salt and pepper, and mix well. Carefully stuff the tomatoes with the fish

mixture and add the reserved tomatoes tops. Refrigerate for 30 minutes

before serving.

Lunch 6: Stuffed Mushrooms with Tapenade

Ingredients

 24 large mushrooms, stems removed

 1 cup pitted black olives

 1 ounce capers, drained, rinsed, and patted dry

 2 ounces anchovy fillets

 4 garlic cloves, minced

 3 ounces olive oil

 1 bunch fresh parsley, minced

 1 teaspoon lemon juice

 Pepper to taste

Ingredients

1. Preheat the broiler. Empty and clean the center of each mushroom caps. Place

the mushrooms on a baking sheet. Broil for 3-4 minutes until the mushrooms

start to sweat. Do not overcook, as the mushrooms will start to shrink.

Remove from oven and set aside to cool.

2. In a food processor, purée the olives, capers, anchovies, garlic, oil, and lemon

juice. Add pepper to taste. Fill each mushroom cap with the tapenade,

sprinkle with parsley, and serve immediately.

Lunch 7: Monkfish with Nut Chutney

Ingredients

For the chutney:

 1 pound low-fat Greek yogurt

 1 teaspoon ground ginger

 1 teaspoon ground coriander

 1 teaspoon ground cumin

 1 tablespoon olive oil

 4 jalapeno chilis, minced

 2 cups chopped fresh cilantro

 2 tablespoons lime juice

 ⅓ cup pistachios, finely chopped

 ⅓ cup walnuts, finely chopped

 ⅓ cup almonds, finely chopped

For the fish:

 3 pounds thick monkfish filets

 1 garlic clove, minced

 ¼ cup olive oil

 3 tablespoons lime juice

 ¼ teaspoon crushed red pepper flakes

 24 small Romaine lettuce leaves

Instructions for chutney:

In a large bowl, combine yogurt, ginger, coriander, cumin, oil, jalapenos, cilantro,

lime juice, and nuts. Refrigerate until needed.

Instructions for fish:

1. Cut the fillets into 1-inch cubes. In a plastic bag, place the fillet cubes in and

mix the garlic, oil, lime juice, and red pepper flakes in a bowl. Pour over the

fish, mix carefully, and refrigerate for 1 hour.

2. Preheat the broiler. Remove the fish pieces from the bag and pat dry. Cover a

baking sheet with parchment paper. Add the fish pieces and broil for 4 to 6

minutes or until the flesh starts to flake. You may have to turn over the fish

pieces, if they start to brown too much.

3. Place fish into middle of romaine leaf and spread the nut chutney over it.

Serve immediately.

Dinner 1: Mediterranean Chicken Casserole

Ingredients:

 2 teaspoons olive oil

 2 garlic cloves, crushed

 1 tablespoon of fresh thyme leaves

 ½ cup of button mushrooms, sliced

 3 sticks of celery thinly sliced

 8 chicken legs

 1 brown onion, sliced

 2 x 400g cans diced Italian tomatoes

 1 cup of thawed broad beans, peeled

 1 chicken stock cube (Massel brand)

 Freshly ground black pepper

 200g dried spiral pasta, optional, to serve

Instructions:

1. Set the oven temperature at 180°C then heat the oil over medium heat. Put

the chicken and cook it for about 5 minutes. Transfer the chicken to an 8 cup

casserole dish.

2. Combine the celery and the onion to the frying pan. Stir and cook for about 5

minutes. Add the mushroom and garlic. Stir while cooking for another 2

minutes. Put the stock cube and tomato. Stir and cook for 2 minutes. Once

done, add this to the casserole dish.

3. Cover the casserole dish using a foil and bake it for about 35 minutes. Put half

of the thyme and the broad beans then cook aging for 10 minutes. Take the

dish out of the oven and season it with pepper.

4. In cooking the pasta, follow the instructions in the packet or cook until it is al

dente.

5. Put the casserole in a large bowl along with the pasta then sprinkle with

thyme.

Dinner 2: Mediterranean Seafood Stew

Ingredients:

 1.5 lbs of fennel, finely chopped and trimmed

 2 large leeks, pale green and white parts only

 2 and ¼ lbs of chopped tomatoes

 Salt and Pepper to taste

 2 chopped garlic cloves

 4 spring of thyme

 1 lb of mussels, scrubbed with beards removed

 Flat leaf parsley, 8 sprigs with leaves and stems separated

 1 lb of shrimp, deveined and shelled

 2 teaspoons of extra virgin olive oil

 12 ounces of cod fillet (skinless), divided into 4 inch pieces

 4 dinner rolls

Instructions:

1. Cut the leek into ¼ in slices (lengthwise) then remove the root ends. Put

them in a huge bowl with cold water. Remove the grit and repeat the

process then drain.

2. Put the leeks into a 6 quart slow cooker as well as ½ tsp. of ground black

pepper, 1 tsp. salt, tomatoes, fennel and garlic. Using a kitchen twine, tie

the parsley stems and thyme then put in the vegetable mixture.

3. Cover and cook on high heat setting for 3 hours. Add the mussels and the

shrimp then stir. Put the fish on stop. Cover and continue to cook for 30 to

40 minutes.

4. Put the mussels in the serving dishes then put 3 cups of stew to a

container. Put it in the fridge overnight. Then, divide the stew among the

dishes. Put some oil over the stew and sprinkle parsley over it. Serve your

dish with rolls.

Dinner 3: Shrimp and Sausage Jambalaya

Ingredients

 1 bag of jumbo frozen shrimp, peeled and thawed

 1 smoked sausage link (sliced)

 1 ½ cups of white rice

 29 ounce can of tomato puree

 5 strips of bacon crumbled

 14.5 ounce can of diced tomatoes

 6 ounce can of pitted black olives

 1 minced garlic clove

 1 onion, chopped

 1 tablespoon of dried oregano

 1 dried bay leaf

 1 tablespoon basil, dried

 1 teaspoon sea salt

 1 teaspoon of garlic salt

 ½ teaspoon of black pepper

 1 tablespoon of Worcestershire sauce

 1 tablespoon bay seasoning

Instructions

1. In a slow cooker, put the bacon, sausage, diced tomatoes, tomato puree,

onion, garlic, olives, oregano, bay leaf, garlic salt, basil, sea salt, pepper,

Worcestershire and Old Bay. Cook over low heat setting for about 5 ½

hours.

2. Add the shrimp and rice. Stir and turn the heat setting to high. Cover and

cook for 30 minutes more.

3. Serve the dish with olives and garnish with some oregano.

Dinner 4: Pot-Roasted Mediterranean Chicken

Ingredients

 Whole chicken, 3.5 lbs

 5 tablespoons of olive oil

 Marjoram, 2 sprigs, leaves stripped

 Fresh Thyme, 7 sprigs, leaves stripped

 Sea salt and pepper to taste

 1 fresh lemon, sliced

 6 garlic cloves

 7 ounces of black olives

 9 ounces of fresh mushrooms

 ½ cup of sundried tomatoes, softened

 1 onion, cut into 8 pieces

 ¾ cup of white wine

Instructions

1. Heat the oven at 425°F. Use salt and pepper to season the chicken. With a

mini food processor, mix thyme, garlic, marjoram and 1 tbsp. of olive oil to

form a paste.

2. Rub the paste onto the chicken. Put half of the olives, lemon slices and 1/3

of the mushrooms. Drain the sun dried tomatoes and put them all over the

chicken. Add the onions and the remaining ingredients (lemon slices,

mushrooms and olives). Pour white wine and ¼ cup of olive oil onto the

vegetables as well as the chicken. Roast for about 1 to 1 ¼ hours, basting

every 10 minutes.

3. Take the vegetables and put the chicken on a carving board. Remove the

trussing and serve the dish with mushrooms, olives, lemons, onions and

tomatoes surrounding the chicken.

Dinner 5: Spiced Meatballs and Slow-Cooked Eggplant,

Zucchini and Peppers

Ingredients

Slow-Cooked Eggplant, Zucchini and Peppers

 1 small eggplant, chopped

 1 large zucchini, chopped

 1 red bell pepper, chopped

 1 yellow onion, chopped

 12 cherry tomatoes cut in half

 Juice from 1/2 lemon

 1 tbsp. olive oil

 salt and pepper to taste

 handful of herbs (such as basil, coriander or parsley), chopped

Spiced Meatballs

 1/2 lb. ground beef

 1 tsp. ras al hanut

 1/2 tsp. salt

 1/2 yellow onion, finely chopped

 1 tsp. olive oil

Instructions for Spiced Meatballs

1. For the spiced meatballs, mix the meat and form them into meatballs.

2. Mix together and form into meatballs.

3. Heat the olive oil then add the meatballs. Cook until the meatballs turn

golden brown.

Instructions

1. Heat oil and add onion. Cook until it is golden brown. Then, add pepper

and sauté.

2. Put the eggplant and sauté for a few minutes.

3. Add zucchini and turn the heat setting to low. Stir and cook for 20-30

minutes.

4. Add salt, pepper and tomatoes then cook for 5 minutes more.

5. Add the herbs and lemon juice then put seasoning depending on

preference.

Dinner 6: Shrimp with Tomatoes and Feta from the

Mediterranean

Ingredients

 ¼ cup olive oil

 1 medium onion, chopped

 1 28-ounce can crushed tomatoes

 ½ cup dry white wine

 ½ teaspoon dried oregano

 Salt

 Pinch of crushed red pepper

 1 ½ pounds medium shrimp, shelled and deveined

 1 cup feta cheese

 2 tablespoons chopped fresh flat-leaved parsley

 1 12-ounce Collins or sling glass

Instructions

1. Heat oil in a small skillet. Put the onion and cook for about 10 minutes.

Using a large slow cooker, scrape the onion. Add in the crushed pepper,

salt, oregano, wine and tomatoes then stir. Cover the lid and cook on high

heat for about 2 hours.

2. Rinse the shrimp with water before putting and stirring it with the sauce.

Add some cheese and cook it on high heat for 10 to 15 minutes.

3. Serve the dish with some chopped parsley on top.

Dinner 7: Greek Lamb with Spinach and Artichokes

Ingredients

 2 - 2 1/2 pounds boneless lamb shoulder roast

 1 19 ounce can cannellini beans (white kidney beans), rinsed and drained

 14.5 ounce can of diced tomatoes

 6 cloves garlic, minced

 1/2 teaspoon salt

 1/2 teaspoon dried oregano, crushed

 1 14 ounce can artichoke hearts, drained and quartered

 3 cups fresh baby spinach

 3 cups hot cooked orzo pasta (Rosa marina)

 Crumbled feta cheese (optional)

Instructions

1. Reduce the fat from the meat and cut it into pieces about 1 inch of size.

Then, put the oregano, salt, garlic, tomatoes, beans and the mean in a 3 ½

or 4 quart slow cooker and stir.

2. Using low heat, cook it for about 8 to 10 hours. Add and stir spinach and

artichoke hearts.

3. To complete the dish, you may add some lamb mixture and sprinkle

cheese.