CROSS REFERENCE:

• Also refer to (Healthy Breakfast) listo

HEALTHIEST EATING DAY

• Fresh squeezed Orange Juice
• Oatmeal
• Blueberries - antioxidants | weightloss
• Grapefruit - weightloss --->
• Greek yogurt (instead of yogurt)
• Frozen yogurt (instead of Ice Cream)
• Fruits - a natural sweetner (instead of chocolate, desserts)
• 2% Milk
• Fruit Smoothie (with greek yogurt)
• Lemon Juice
• Water with lemon
• Green Tea with Lemon and Honey
• Almonds - Packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.
• Cinnamon
• Honey (instead of sugar)
• Curry, ginger, garlic, chili powder - antioxidants
• Pomegranate - antioxidants
• Salmon - omega-3 fatty acids which help battle inflammation and cancer, have been shown to improve memory | help fight inflammation in your body and may help lower your risk of heart disease, cancer, and arthritis.
• Lentils
• Wheat Berry - loaded w/ protein, iron, and chock FULL of fiber
• Quinoa - It's a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.
• Whole Wheat Pasta
• Edemame
• Spinach
• Kale
• Swiss Chard
• Broccoli
• Rye bread
• Avocado (Guacamole)
• Artichokes
• Sweet potatoes - beta-carotene, vitamin A
• Carrots
• Herbs - parsley, basil, cilantro, dil, chives
• Chicken
• Granny Smith Apples
• Sunflower seeds
• Flaxseed (mix into cereal, oatmeal, yogurt etc)

IN GENERAL

• 64 oz of Water (8 glasses)
• Good breakfast
• Fruits and vegetables
• Citrus and Herbs
• Fiber
• Fish
• Whole Grains
• low sodium

ONCE A WEEK

• Eggs

IN MODERATION

• Potatoes
• Eating Out
• Coffee - caffeine
• (DARK) Chocolate
• Alcohol
• No red meat
• Sugar

THINGS THAT CAUSE HEARTBURN

• Coffee
• Stress
• Orange
• Grapefruit
• Lemonade
• Egg yolks (runny)

THINGS THAT DO NOT

• Oatmeal
• Cold Milk

WORK LUNCHES - no assembly and no cooking. Can only do individual items

• Lean cuisine Swedish meatballs
• Popcorn
• Combos - Pepperoni Pizza Crackers
• Chef Boyardee miniatures
• Pasta salad
• Pesto Pasta
• Red Pesto Pasta
• Orzo
• Couscous
• Quinoi
• Chicken Salad Sandwich
• Hummus dip
• Pita Sandwich
• Butter Croissants (from Costco) w/ strawberry jam
• Chicken Salad on a croissant
• Tuna on a croissant
• Toast with Irish Butter and sugar
• Peanut Butter and Jelly Sandwich
• Chocolate Milk
• Spiced chai
• Cereal
• Zorba's - Manestra | Lentil Soup
• Cosi - Southwestern Corn and Turkey Chili

FOOD DISLIKES

• Eggnog
• Deviled Eggs
• Egg Salad Sandwich