HOW TO MAKE SPAGHETTI SQUASH NOODLES

Step 1: Preheat the oven to 400°F. Optional: Line a baking sheet with parchment paper for easy clean up. Step 2: Slice the top inch and bottom inch off the spaghetti squash. Some people leave the top on, but at least slice off the bottom to make it stable when you cut it lengthwise. Next, slice the squash in half lengthwise. Use the largest knife you have and go slow; it might take a few minutes.  

Step 3: Using a spoon, scrape out all of the seeds and stringy flesh. Brush the cut flesh of the spaghetti squash with a little extra virgin olive oil and place cut side down on the foil lined baking sheet. Tip: In very dry climates you can add one or more tablespoons to the baking sheet if needed to retain moisture. I typically don’t do this because I find it can make the noodles too wet, but in a very dry climate this might help if your noodles seems too dry.

Step 4: Roast 30-40 minutes until the flesh is fork tender and completely cooked through. Let rest at least 15 minutes or until it’s cool enough to handle. Using a fork, start at one end and scape the “noodles” out lengthwise. Voila! Noodles.

 

Toss with any sauce (marinara is delicious!) or just a dash of extra virgin olive oil and salt and pepper. Serve hot or warm. Store in an airtight glass container in the refrigerator up to two days.

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Tuna Avocado Salad

Ingredients

10 m6 servings239 cals

• 3 avocados - peeled, pitted, and diced
• 3 (5 ounce) cans tuna in water, drained and flaked
• 1/2 tomato, diced

• 1/2 jalapeno pepper, diced
• 1/4 cup diced white onion
• salt to taste
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Caprese Chicken - SO GOOD!!!

INGREDIENTS

• 1 tbsp. extra-virgin olive oil
• 1 lb. boneless skinless chicken breasts
• kosher salt
• Freshly ground black pepper
• 1/4 c. balsamic vinegar
• 2 cloves garlic, minced
• 1 pint grape tomatoes, halved
• 2 tbsp. shredded basil
• 4 slices mozzarella  - (use Dayla or other clean cheese if you still losing weight)

DIRECTIONS

1. In a large skillet over medium-high heat, heat oil.
2. Season chicken with salt and pepper and cook until golden and cooked through, 6 minutes per side. Transfer to a plate.
3. Add balsamic vinegar to skillet to deglaze, then add garlic and stir until fragrant, 1 minute. Add tomatoes and season with salt. Let simmer until soft, 5 to 7 minutes.
4. Stir in basil.
5. Return chicken to skillet and nestle in tomatoes. Top with a slice of mozzarella and cover with lid to melt cheese.
6. Spoon tomatoes over chicken and serve.
7. * * * * *
8. I served this with brown rice-Quinoa mixture drizzled with Balsamic Vinegar!

Don't Stuff and Starve!

Nutritional Cleansing requires you to consume food throughout the day.  You should bookend your day with food.  Consume something soon after you wake and save a bit of something to eat after dinner.

 Actually you should NEVER go 5 or more waking hours without food.  Why you ask?  If a person waits more than 5 hours between eating. their liver will automatically start releasing glycogen it has stored.  It can release more than you would normally eat at a meal or snack.  To prevent the liver from overfeeding, you must beat it by eating. Blocking excess liver release of of sugar is a big part of controlling insulin release.

Cabbage Soup

This is a wonderful recipe for those days that you want to eat more quanity.  Very nutritious and ver low in calories!

STANDARD RECIPE Ingredients:

1. 2 large green onions.
2. 2 green peppers.
3. 3 large cans diced tomatoes.- 16oz
4. 1 bunch of celery.
5. 2 TBSP Better Than Bullion either Beef or Vegetable Flavor (see pic below)
6. 1 large head of cabbage.- chopped
7. Container of fresh sliced mushrooms
8. 1 or 2 packages Dried Onion Soup Mix
9. 3 cans green beans
10. 3 large carrots - optional

Diet Verses Exercise

I always advise my clients to NOT start a strenuous new exercise regime at the same time they start Nutritional Cleansing.  Why you ask?  Because if you hit your body with too many changes all at once, it will rebel and hang onto every last calorie AND you will likely get burned out quickly.

Step 1 - get rid of the weight!  Get close to your weight goal and then start up your program to tone!  You did not gain the weight all at once, let your adjust to the changes so they will become permanent changes!!

Step 2 - Take a long look at your thinner body and evaluate the areas you want to work on.  Start slow.  I like to see my clients start on a treadmill walking.  Slowly increase the speed and incline.  You do not have to run but you should walk 5 out of 7 days.

Step 3 - Seek professional trainer help - especially if you are going to work with weights!

Reminder.  Whatever activities you are doing when you start Nutritional Cleansing - keep doing them.  Just like you cannot reward yourself with food, you also can not reward yourself with less activity!

Cloud Bread

Ridiculous Amount of Ingredients:

• 3 eggs, separated
• 3 Tablespoons cream cheese
• ¼ teaspoon baking powder (or cream of tartar)

• Optional ingredients: 1 TBS Honey or your favorite natural sweetener, salt, garlic powder, rosemary and other fav spices/herbs

Directions

• Preheat oven to 300 degrees Fahrenheit (150 degrees Celsius)
• Separate the eggs, there must be no yolk in the white.
• In one bowl, mix together the egg yolks, cream cheese and honey until smooth.
• In the second bowl add 1/4 teaspoon of baking powder (or cream of tartar if you prefer, I just didn’t like the taste of cream of tartar) to the whites and beat the whites on high speed until they are fluffy, form a nice peaks and hold their peaks.
• Slowly fold the egg yolk mixture into the egg whites and mix carefully, you don’t want to break the fluffiness of the egg whites too much.
• Do this as quickly as possible or the mixture may start melting – Spoon the mixture into 10-12 even rounds onto lightly greased baking sheet, sprinkle with rosemary or your favorite spices and put it in the oven.
• Bake for 17-20 minutes on the middle rack. Then broil (cook the top) for 1 minute and watch it until they become nice and golden brown. At this point make sure you watch them so they don’t burn
• Remove from the oven and let cool and enjoy!

Storage

They can be stored in the container on your counter-top for 3 days. They can also be stored in the refrigerator for 7 days and they can also be stored in the freezer. If you decide to toast them, set the timer for 1 minute or the sides may burn.

Chicken Avocado Burgers

Use ground chicken but ground turkey will work in a pinch.  (consider increasing  your garlic, salt and pepper when using ground turkey to kick up the flavor a bit).

Meat

• 1 lb Ground chicken

Produce

• 1 Avocado, large ripe
• 1 chopped clove Garlic
• 1 Poblano or jalapeno pepper (optional)

Baking & Spices

• 1/3 cup almond meal
• 1/4 tsp Pepper
• 1/2 tsp Salt

• Cook these on a grill pan indoors, it helps keep the meat moist…but you can certainly grill these outdoors.  Just be careful not to overcook.
• When mixing the avocados and forming the patties – go gently to keep the avocado chunks intact.  Using a more firm avocado will help as well.
• These will keep for several days in your fridge and can even be frozen and the avocado holds up really great!  Wrap individually and store in freezer safe ziploc bag.
• Great add in is chopped Poblano (for a little heat) or chopped Jalapeno (for more heat!)

LOL!!

...Can't really add anything to this!!

Chicken Broccoli Frittata

Ingredients

• No-Stick Cooking Spray
• 1 cup small fresh broccoli florets
• 1/2 cup chopped cooked chicken breast
• 1/4 cup finely chopped tomato
• 1/4 cup finely chopped onion
• 1/2 teaspoon Italian seasoning
• 1/8 teaspoon salt
• 1 cup whole Eggs

 This whole recipe has 300 calories - so you can either make more for a dinner portion or add a slice of Ezekiel bread on the side!

Directions

1. Preheat broiler. Spray medium ovenproof skillet with cooking spray; heat over medium heat. Add broccoli, chicken, tomato, onion, Italian seasoning and salt; cook and stir 3 minutes or until broccoli is crisp-tender.
2. Add Eggs.  Reduce heat to low; cover. Cook 9 minutes or until frittata is almost set. Remove lid.
3. Place skillet under broiler 2 minutes or until top is set, but not brown. Cut frittata in half to serve.

My Before and After and My Testimony

Hi - My name is Julie and I am 54 years old.  I have never really had a weight problem until I was in my late 40's.  It was then that I had abdominal surgery and had to have a total hysterectomy.
This put me into what is called surgical menopause and my body started to fall apart!  I was not only gaining weight - but losing muscle.  Over the next few years I gained 20+ pounds and felt awful without changing my eating habits at all!

I tried Nutri System, The Atkins Diet, The Suzanne Summers Diet, Plexis, and Weight Watchers.  I did lose some weight on some of these programs but NEVER got down to my goal weight and was NEVER able to keep it off.  I expressed my frustration to my Physicians Assistant and she just told me to give up because I was now over 50.

A year later a friend tried Nutritional Cleansing and after 2 weeks I could see the weight she had lost and after 3 weeks I could see a remarkable difference in her skin!  "Sign me up", I thought - "I don't care if I have to drink dirty fish water, I am doing this!"

I lost 15 pounds my first month and continued to lose - even getting below my target goal weight the next month!!  I weighed less than I did in high school!!  I felt so much better.  I had a whole new wardrobe in my own closet.

That was 2 years ago and I am thrilled to say that I have kept the weight off.  I love the life God has given me and I want to honor Him by taking care of my body and getting as much out of this life as I can!!

Egg Drop Soup

Egg Drop Soup

Serves 4 as an appetizer or 2 for a light dinner

What You Need

Ingredients

Soup Ingredients
4 cups (32 ounces) chicken or vegetable stock or broth
1 tablespoon + 1 teaspoon cornstarch (optional)
2 to 4 large eggs
Salt or soy sauce

Flavoring Extras (use one or all)
1/2-inch piece fresh ginger, peeled and cut into rounds
1 stem lemongrass, bruised
1/2 teaspoon peppercorns
2 star anise
6 to 8 whole cloves
1 cinnamon stick
1 tablespoon soy sauce
2 tablespoons miso

Soup Extras (use one or all)
1/2 block (7 to 8 ounces) extra-firm tofu, cut into bite-sized pieces
8 ounces mushrooms, thinly sliced
1 bunch baby bok choy, thinly sliced
4 spring onions, thinly sliced

Equipment

Medium saucepan
Measuring cups and spoons

1. Warm the stock or broth: Pour the stock into a saucepan and place over medium-high heat. Put the smaller flavoring extras you're using into a tea ball or spice bag. Add all your flavoring extras to the saucepan with the stock. Turn down the heat to medium-low and simmer for 15 minutes. Scoop out all the flavoring extras with a slotted spoon. Taste and add salt or soy sauce as needed.
2. Add any extra ingredients: Add any soup extras to the stock and simmer for five minutes. Save some scallions for sprinkling on top of the soup at the end.
3. Whisk cornstarch into the broth: Scoop out 1/4 cup or so of the stock and whisk it with 1 tablespoon of cornstarch in a small bowl. Whisk this back into the stock and let it simmer for a minute or two until the broth no longer tastes starchy.
4. Whisk the eggs with cornstarch: Whisk together the eggs in a small bowl with the remaining teaspoon of cornstarch. Make sure your soup is at a bare simmer.
5. Drizzle the eggs into the hot broth: Holding a fork over the bowl, pour the eggs slowly through the tines. Whisk the broth gently with your other hand as you pour. Let the soup stand for a few seconds to finish cooking the eggs.
6. Serve immediately, topped with thinly sliced scallions.

So What's the Story Behind Drinking All the Water?

ONE GALLON A DAY.....really?  Scroll down and read why!

Why this emphasis on water?  It is NOT because water will fill you up and make you less hungry!  The purpose of water in Nutritional Cleansing is to kep your blood at its proper concentration and PH.  Without proper hydration, waste products (ketones) build in the blood, changing its PH to become more acidic.  Your brain will detect the change in the PH and purposely slow fat burning in an effect to help neutralize the blood.  Plain and simple - DRINK WATER AND LOSE MORE FAT!

Potato Soup

Vegan Potato Soup with Beans and Kale…You probably have everything in your fridge and pantry to make this delicious, healthy soup recipe!…

Ingredients

Vegan, Gluten free

Produce

• 1 Carrot, medium
• 1 large stalk Celery
• 3 Garlic cloves
• 1 (14 oz.) can Great northern beans
• 4 cups Kale
• 1 1/2 lb Little potato company creamer potatoes
• 1 Onion, medium
• 3/4 tsp Rosemary, dried
• 3 4 tsp tsp Thyme, dried

Canned Goods

• 2 tbsp Tomato paste
• 7 cups Vegetable broth, low sodium

Baking & Spices

• 1/4 tsp Pepper, ground
• 1/2 tsp Red pepper
• 1/2 tsp Salt

Oils & Vinegars

• 2 tsp Olive oil

Tofu Vega Lettuce Wraps

Vegetarian lettuce wraps with tofu and mushrooms that taste just like the famous PF Changs lettuce wraps. All the flavor for a fraction of…

Ingredients

Produce

• 2 cloves Garlic
• 2 tsp Ginger
• 4 Green onions
• 8 Inner leaves romaine lettuce, large

Refrigerated

• 1 (12 to 14-ounce) package Tofu, extra firm

Canned Goods

• 1 (8-ounce) can Water chestnuts

Condiments

• 3 tbsp Hoisin sauce
• 3 tbsp Soy sauce, reduced sodium

Baking & Spices

• 1/4 tsp Red pepper flakes

Oils & Vinegars

• 2 tsp Canola or grapeseed oil
• 2 tbsp Rice vinegar
• 1 tsp Sesame oil

Other

• 8 ounces baby bella (cremini) mushrooms, finely choppedtofu

Pesto Spinach Stuffed Tomatoes

Roasted stuffed tomatoes that are filled to the brim with a flavorful mixture of pesto quinoa and fresh spinach. Vegan, dairy-free, and…

Ingredients

Vegetarian, Gluten free

Produce

• 2 cups Basil, fresh
• 1 Garlic clove
• 1/4 tsp Garlic powder
• 1 Onion, medium
• 10 oz Spinach, fresh
• 6 Tomatoes, medium

Condiments

• 6 tbsp Pesto
• 1 Pesto

Pasta & Grains

• 1 cup Quinoa

Baking & Spices

• 1/2 tsp Italian seasoning
• 1 tsp Nutritional yeast
• 1 Sea salt & pepper
• 1 Sea salt and pepper

Oils & Vinegars

• 9 1/3 tbsp Olive oil

Nuts & Seeds

• 1/4 cup Cashews, raw

Acacado, Tomato, Humus Open Sandwich

Use 1/2 this recipe for a snack!

Ingredients

Vegetarian

Produce

• 1 Avocado, organic ripe
• 1 Tomato, Organic slices

Condiments

• 6 tbsp Ultimate hummusBaking & Spices

• 1 Black pepper, Fresh ground
• 1 Cayenne pepper
• 1 Himalayan pink salt

Bread & Baked Goods

• 2 Pieces Ezekiel Bread, multi-grain

HEALTHY STUFFED MUSHROOMS

INGREDIENTS

1 tablespoon coconut oil or olive oil

12 stuffing mushrooms (or mushrooms with stems)

1/2 cup onion diced

3 cloves garlic, minced

2 cups baby spinach, cut into small pieces

1 tablespoon of balsamic vinegar

1/4 teaspoon of black pepper

1/4 cup of low fat feta cheese

Directions
Preheat oven to 350 degrees.
Cut up 2 of the mushrooms into diced pieces. (or remove stems from mushrooms and cut into small diced pieces.
In a medium skillet add oil, onion, garlic, diced mushrooms and saute until tender, about 8-10 minutes.
Add spinach and balsamic vinegar and saute until wilted.
Remove from heat and add the feta cheese
Stuff the mushrooms with the mixture, placing on a baking sheet.
Bake for 25-30 minutes minutes.
ENJOY warm or cold.

Grilled Chili Lime Chicken Fajita Salad

GRILLED CHILLI LIME CHICKEN FAJITA SALAD

 

SAVE PRINT

Tender and juicy chicken thighs grilled in a chilli lime marinade that doubles as a dressing! Creamy avocado slices, grilled red and yellow peppers, and succulent chicken pieces.

Serves: 4

INGREDIENTS

Marinade/Dressing:

• 3 tablespoons olive oil
• 100ml (just over ⅓ cup) freshly squeezed lime juice
• 2 tablespoons fresh chopped cilantro
• 2 cloves garlic, crushed
• 1 teaspoon brown sugar
• ¾ teaspoon red chilli flakes (adjust to your preference of spice)
• ½ teaspoon ground Cumin
• 1 teaspoon salt

Salad:

• 4 chicken thigh fillets, skin removed (no bone)
• ½ yellow bell pepper, deseeded and sliced
• ½ red bell pepper, deseeded and sliced
• ½ an onion, sliced
• 5 cups Romaine (or cos) lettuce leaves, washed and dried
• 2 avocados, sliced
• Extra cilantro leaves to garnish
• Sour cream (optional) to serve

INSTRUCTIONS

1. Whisk marinade ingredients together to combine. Pour half the marinade into a shallow dish to marinade the chicken fillets for two hours if time allows. Refrigerate the reserved untouched marinade to use as a dressing.
2. Heat about one teaspoon of oil in a grill pan or skillet over medium-high heat and grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.) Once chicken is cooked, set aside and allow to rest.
3. Wipe pan over with paper towel; drizzle with another teaspoon of oil and fry pepper and onion strips until cooked to your liking.
4. Slice chicken into strips and prepare salad with leaves, avocado slices, peppers, onion strips and chicken. Drizzle with remaining marinade/dressing and serve with (optional) extra cilantro leaves and sour cream.