Written by drchris on 17 May 2010
I’ll Bet *You* Didn’t Know that Autism…
It is now thought that 1 out of every 100 children are affected with autism or an autism spectrum disorder. Undoubtedly, there is a marked increase in the number of cases diagnosed.
My dedication to the Autism community is both professional and personal. Many of you who know personally Aspberger’s Syndrome, (a form of “high functioning” autism) has touched my family. I have dedicated time and resources to treatment, awareness and support for kids and families living with autism. Professionally, I am encouraged, excited and truly thankful for the role holistic medicine plays in the lives of autistic individuals. I have been blessed with the faith families have placed in me and my skills to assist their children with better health through nutrition and other modes of holistic medicine. The results are incredibly rewarding!
Food Allergies and Autism…
The exact cause and etiology of autism is still unknown. That means, for all of the scientific knowledge we have available, what causes autism, the exact process, the long term effects, even which specific part or parts of the brain are involved are all still unknowns. We have many wonderful theories but no concrete cause and effect. This makes treatment sometimes difficult. What is known is autism is a neurological disorder. It directly affects the brain and the entire nervous system. Why, what and when this happens, we are not sure. While we may have a “classic” presentation of autism, Aspberger’s, etc. It is still unclear why the varying degrees of the disease. Many individuals believe autism is related to food allergies. While no direct food allergy has been linked to autism, the role of diet in helping autistic children is undeniable. Children eating a diet rich in fresh fruits, vegetables, beans, nuts and seeds and limited in refined sugar, artificial food colorings and sweeteners have a distinct advantage. Providing the body with huge doses of vitamins and minerals is obviously advantageous. But, more importantly, limiting the neurotoxins and poisonous chemicals found in artificial sweeteners and other food additives will give a child with an already impaired nervous system a better chance to respond to their treatment. Why would you keep adding substances that have such terrible effects on the nervous system to a child who already has a deficit in that system? It just doesn’t make sense!
The best nutritional supplements are…
Proper nutrition is the foundation of good health for everyone! It is even more important for children and adults suffering from health issues. Children dealing with autism are no different. A balanced diet is essential. This can be challenging with kids who have severe sensory disturbances, but nonetheless solid nutrition is vital! Here are a few great tips to build solid health. Identify foods that your child likes. For many kids on the autistic spectrum it is not about taste but rather texture. They have such keen sensory awareness, certain textures are offensive and unpleasant. So, your child may not be resisting certain good food just for the sake of resisting-it may be a sensation issue. Identifying foods that he enjoys and are healthy will make his meal time more pleasurable and nutritious. Once you can identify these foods, stick to that food family. For example, if your child likes watermelon but hates raspberries, it may simply be the smooth thin texture of the watermelon is more appealing than the bumpy, fuzzy feel of the raspberries. Blueberries, honeydew, nectarines and starfruit may also be good choices. Spend some time with your child and identify the likes and dislikes.
Once you have some foods to work with, create a food wheel, treasure chest or food chart displaying your child’s food choices. Now this may vary depending on age, but a visual representation is always helpful. This can actually be a fun family activity. The idea is to create a system where your child can see choices and pick foods that he knows he will eat and are nutritious. Allow him to pick foods for meals from the chart. If you introduce a great food that becomes a new favorite, add it to the food chart!
Many parents wonder, would my child benefit from nutritional supplements? The answer is an emphatic YES! Like all children, autistic kids are constantly growing and developing. This rapid growth requires solid nutritional support. In addition, many children with autism have several other nutritional needs. First, digestion in most autistic kids is subpar. Adding high quality digestive enzymes daily is very beneficial. I am a firm believer in the effectiveness of whole food vitamins and supplements and have seen some amazing results with digestive enzymes which are plant based. Secondly, vitamin D is a key vitamin which is deficient in most kids. The brain loves vitamin D and has many uses for this great vitamin. Supplementing all kids’ diets, especially those on the autistic spectrum, with vitamin D is essential for health. I recommend starting kids with autism with 8,000- 10,000 i.u.’s per day. Third, supplementing daily with a high quality fish oil has shown to be beneficial. EPA and DHA (the essential “fish”/fatty acids) should be taken in amount of 3,000 to 4,000 mg per day. This is a good basic nutritional foundation. Depending on a child’s specific issues other supplements may also be used.
What about gluten?
Eating a “gluten free” diet has become somewhat in vogue! “Gluten free” is a popular buzz phrase. There has been tremendous anecdotal support showing that decreasing or eliminating gluten from the diet of autistic children is beneficial. The problem may not necessarily be an allergy or problem with gluten but a problem with the amount of gluten in his diet. Very simply, gluten is a composite of two proteins that are bound to a starch and found in wheat, rye and barley. Gluten is naturally found in wheat and rye products. Any foods using wheat flour, breads, cereals,etc with a wheat base contain a large amount of gluten. Gluten is also added to many foods such as jars or cans of vegetables, tomatoes, fruits, puddings, sauces, jello and granola bars. It is a food additive used in many processed and premade foods. The problem for many kids suffering from autism is gluten is a tough protein to break down. Autistic kids have some difficulty with efficient digestion. Digesting such high quantities of gluten may be impossible for some kids. This means you get a “build up” or some toxic by products left behind and symptoms appear that mimic food allergies. This entire process again, just simply places an added stress or irritation on an already challenged nervous system. Controlling the amount of gluten in the diet of a child with autism will definitely help with health and more than likely some behaviors.
Autism and Acupuncture…
Acupuncture is a tremendous system of medicine that is very effective in treating a wide variety of health issues. Acupuncture can play a very crucial role in helping autistic children. Obviously, some autistic kids with sensory disorders may have some difficulty sitting through an acupuncture session. However, techniques such as acupressure, some massage strokes and chiropractic adjustments are extremely helpful. Another incredible bonus, treatments can be enhanced by things such as light therapy, aromatherapy, meditation and biofeedback. Holistic care is essential when it comes to managing a child with autism- regardless of where he may fall on the spectrum. Holisitc therapy helps the body help itself. Also, the amount of medication necessary can be limited and also the effectiveness improved when it is coupled with some alternative regimens.
The holistic approach to autism is a fantastic and makes the most sense. As children with autism grow and develop, their healthcare needs will also change. Adding holistic support to this process is both rewarding and gets results!
P.S. Do you know someone living with autism? Speak to Dr. Christa Today to Find out how *Holistic * Medicine and *Nutrition* can Help!
Isn’t Time For Tea?…
Skip The Java… Grab The Tea
The benefits of drinking teas have been well known for thousands of years. Dating back to ancient China, teas were a source of healing, nourishing the spirit and promoting vitality. Tea is the product of processing the leaves, leaf buds and other parts of the plant, Camellia Sinesis. The way in which tea is produced determines the type of tea. The most common tea types are green tea, black tea, white tea and oolong tea. All of the varieties of tea have fantastic flavor and health benefits. Are you drinking tea daily? This is a great way to add nutrition and flavor to your diet, as well as control calories.
What are Herbal Teas?
Herbal teas are regular variety teas such as green, black and oolong infused with herbs such as ginger, kombucha, valerian, chamomile and licorice root. This combination provides a power packed drink which is both therapeutic and delicious. Drinking certain herbal teas may help with anxiety, sleep issues, boost immune production, ease hormonal imbalances, sooth sore throats, calm digestive disorders and ease muscle aches and pains. Another great benefit of herbal teas is the caffeine content is about half of that of coffee. Many herbal teas also have many fruit and other flower infusions. Green tea and goji berry, passion tea which is a combination of passion flower, lemon, and hibiscus, green tea and lemon and pomegranate are just a few delicious combinations of herbal teas readily available. What a delicious way to start your day or the perfect break companion- your favorite herbal tea!
The Major Benefits…
Reduced caffeine content is just one of the benefits you will receive when you replace your coffee with a cup of tea. Teas, especially herbal teas have high antioxidant content. The antioxidants, cathechins, are found naturally in all teas. This added boost will assist the immune system and help protect the cardiovascular system. Teas also contain several powerful substances which protect teeth from dental carries. The lower content of caffeine makes teas a great choice for someone who is sensitive to stimulants. Teas are loaded with natural flavor and no calories! No need to add sugar, milk or half and half to your favorite tea- so your weight loss plan will enjoy the help! Many green teas are great additions to weight loss plans. Several cups of green tea per day may trim your waistline by adding some fat busting power. Research also points to green tea’s ability to increase metabolism (thermogenesis) – what a great wellness tool! Want to boost the antioxidant power and health power of your cup of tea? Its simple- just add a teaspoon of honey and splash of lemon!
Put Them on Ice…
So, you are likely convinced for the sake of your health and waistline to trade in the java for a wonderful cup of tea, right? Great! Another built in bonus for tea drinkers – all teas can be served chilled for a crisp refreshing drink. One of my favorites is chilled passion tea with fresh squeezed lemon juice. This is a great summer drink and a definite kid pleaser! To keep your kids satisfied on those hot summer days, mix two quarts of brewed passion tea with one eighth cup of lemon juice and three packets of Stevia. They will love the flavor and the bright red color! Making iced herbal teas is easy, nutritious and very satisfying. Simply brew your favorite tea, add ice, lemon and honey – chill and enjoy!
Relieve your aches and pains with the following foods…
Diet is the key to maintaining health. There are no two ways about it- you are what you eat! Foods rich in nutrients nourish our bodies, keep them working like a fine tuned machine. Foods loaded with fats, artificial coloring, sweeteners and refined sugar will pollute our health- I guarantee the sludge will build up. Many of us suffer from aches and pains. Arthritis, athletic injuries, fibromyalgia, overuse injuries, back pain and headaches interfere with many of our lives. I hope you are using methods such as acupuncture, herbs, chiropractic, massage therapy and yoga to relieve your aches and pains. Did you know, the foods you eat also play a huge part in how you feel? You can indeed eat foods that will help relieve pain from inflammation and help your body get rid of the toxins the inflammation and injuries produce.
Recipe for no pain..
Nature produces some incredible fruits that are absolutely delicious and as it turns out great allies in fighting pain and inflammation. Here is a recipe for a wonderful fruit salad that will satisfy your taste buds and promote healing also.
1 whole fresh pineapple, cut into pieces 1/2 cup green grapes 1/2 cup red grapes 1 tangerine
1 tablespoon of lime juice 1 tablespoon of honey
Whisk the lime juice and honey together in a small bowl and set aside. Combine all of the fruit in a large bowl. Drizzle the honey mixture over the fruit. Refrigerate for at least one hour- and then enjoy!!! A one cup serving contains about 90 calories and 16g of carbs. Each serving is also loaded with many enzymes such as bromelain, potent antioxidants, vitamins A and C. This is simple to make, tastes great and will help keep those aches and pains in check.
For an even bigger boosts add these…
A great way to add incredible flavor to your dishes and also to add a powerful anti-inflammatory punch is add garlic and basil. These two incredible seasonings are delicious and nutritious. Use one clove of garlic and one teaspoon of basil per day and watch your health improve. Go ahead, stir fry fresh veggies, make a delicious bruschetta even a wonderful homemade pizza would be the perfect foods to spice up and improve your health.
It has long been known that diets rich in omega 3 fatty acids are healhty. Consuming fish on a regular basis is great for weight loss, digestive issues and emotional health. Research now indicates that diets rich in fish, such as salmon, may help ease the pain of conditions such as arthritis. So eat it as a main dish with a side of pain fighting fruit salad or add a great fillet of salmon to a bed of spinach and enjoy. There are many ways to enjoy this delicacy! Be creative- just make sure you get 2-3 servings per week into your diet!
Let’s not forget about…
There are many great anti-inflammatory herbs. Ginger has some amazing healing powers and is a wonderful choice for irritations or inflammation in the digestive system. Add fresh ginger to salads, stir fry veggies , even sip on a delicious cup of ginger tea. No matter how you work it into your diet, your belly will feel the benefits!
Foods have incredible healing power. That is to say, they provide our bodies with the nurtients they need and allow our bodies to heal themselves. Now that is the true mark of good health – how effectively your body can repair itself and fight off disease. Where do you stand?
Remember good health is only a phone call away (954) 570-5848!
Visit your weight loss and holistic medicine expert at www.drchrista.com!
The Best Weight Loss Meal Yet…
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As always, it is my mission to inspire and empower you to take control of your health, change your life and live your dreams! Stay committed!!!
6 Proven Weight Loss Tips for Working Moms
6 Proven Weight Loss Tips for Working Moms
For most working moms, weight loss is a struggle. Overbooked schedules, budgets that are stretched, finding kid friendly foods and dealing with stress and anxiety are diet destroyers! Don’t worry ladies, help is here. With a few basic changes and some healthy lifestyle enhancements, you will feel energized, confident and finally lose the weight! Stop the procrastination and let’s get healthy!
1.) Plan, plan and plan. Sundays are great days to plan your weekly menu. Chop veggies, make your salads, make sure you have all of the ingredients needed for meals. You also will have the chance to see which nights you will need something with little prep time and which nights you can take your time. Remember, menus are not written in stone, you do have flexibility but the pre planning will remove the “what am I going to fix for dinner” anxiety and also the need for the drive-thru!
2.) Use only healthy oils. Olive oil and walnut oil are heart healthy and add great flavor to all of your dishes. Skip all hydrogenated oils (if it says partially hydrogenated soybean oil, etc. it is a trans fat ) It is possible to make kid friendly meals- just use a healthy oil!
3.) Limit the amount of processed and pre-packaged food you eat. There are a few companies such as Kashi and Nature’s Path which offer frozen/packaged foods made with heart healthy fats and no preservatives. However, most packaged and processed foods are loaded with hydrogenated fats and artificial colorings. This translates to extra calories and fat. Rather than a noodle bowl for lunch, try chicken salad in a lettuce wrap or veggies in a pita.
4.) Schedule your exercise. With daycare drop offs, car loop lines, soccer practice, dance lessons and piano recitals to attend, “me time” is scarce. That does not mean skipping exercise is an option or “I don’t have the time” is an excuse. Schedule your exercise time just like you do the soccer practice and dance recital. That may mean some creative planning is in order. Bring your walking shoes to the soccer field and get moving during practice. When possible, use your lunch time to exercise. Perhaps you will need to exercise once your kids are in bed or before they wake! If you must, invest in a treadmill or elliptical for your home, that will reduce any travel time to a gym and it very convenient. Recruit your kids for a walk or bike ride. It will improve their health and give you some time to catch up on their busy lives! We all have twenty four hours in a day- it is just a matter of using it to your full advantage!
5.) Control your portions. Many moms tend to eat large portions- especially when feeding hungry teens! When you are trying to lose weight, it is essential to limit portions to 350-500 calories per meal. This is quite a bit less than the meal a teenage boy will eat after football practice! Family meals should be heart healthy, full of nutritious fruits, veggies and lean protein – your weight loss portion needs to be controlled!
6.) Put yourself first! This is a tough one. I do not know one mother who puts her own needs ahead of her children’s needs. When it comes to health you really do need to be selfish. You are no good to your family sick, depressed and taking too many medications. Weight loss is about empowering yourself to improve your health and reach your dreams. Then and only then can you fully serve your family in the way in which you want and they deserve! So get a little selfish, rally your family’s support on this weight loss and health building journey. Go for it- you deserve the best!
P.S. End the weight loss struggle, call (954) 570-5848 now and enroll in our weight loss program. Be one of next 5 people to take action and receive a free acupuncture facial –a $197 value!!! Call now – only 5 of these fantastic offers available.
The five keys to losing weight
How many of us have tried to lose weight just to give up before reaching the goal? I believe the answer is too many! Successful weight loss plans have several key factors in common. Identify these factors, add them to your plan, make the daily changes and success will be yours. Remember, the end result of a weight loss plan is reducing health risks and solidifying a healthy future.
No super sizing- control portion size
Controlling portion sizes at each meal and at snack time is essential to the weight loss process. Each meal should include 350-400 calories and a balance of carbohydrates and protein. Healthy snacks between meals should contain 80-100 calories each. The idea of portion control is to evenly distribute the 1200-1500 calories over the entire day. Portion control limits calories, thus giving you a foundation to lose weight. Remember control- eliminate the phrase supersize from your vocabulary!
Exercise, exercise and more exercise!
This is the most simple weight loss rule – without a consistent exercise plan in place results will not be maintained. Let’s first start with what exercise is not. Exercise is not cleaning the house, walking around the office, cleaning the pool or shopping. It is absolutely beneficial to burn extra calories, however this cannot be the primary form of calorie expenditure. Exercise is forty- five to sixty minutes five times per week of dedicated, heart rate raising activity that makes you sweat!!! Jogging, walking, biking, the eliptical machine, the treadmill, aerobics, kick boxing, playing basketball, soccer or tennis are all considered exercise. The important part of exercise is to make it a consistent part of your day. Exercise is not only the burner for your weight loss plan, it also is a great stress reducer, boosts cardiovascular function and helps with hormonal balance. Exercise is a key in limiting many risk factors for some deadly diseases such as heart disease, stroke and many types of cancer. No more excuses, yes you do have the time!!! Start exerciseing today!!
Water – not just for swimming!
We all seem to know the importance of water, but yet very few seem to drink enough of it daily. Each and every tissue in our body needs water to work effectively. Making sure you have enough water daily will improve digestion, give you a feeling of fullness, improve the function of your muscles and most importantly flush your system of the toxins released by all of the fat cells you are breaking down! The basic rule of thumb for water intake is one half your body weight in ounces per day! In other words, if you weigh one hundred and fifty pounds you need to consume seventy five ounces of water per day. This is not as overwhelming as it seems. Fill up a two quart water bottle and keep it with you, refilling it througout the day. This like all other aspects of your weight loss it simply forming a new habit. This is truly one of the most health changing habits you can form!!!
Fruits, veggies – fiber and nutrients!
One of best friends of any weight loss plan is fiber. Fiber acts like a bulldozer in the digestive tract. It will bind fat and not allow it to be absorbed. Fiber will also allow water to stay where it belongs, in the digestive tract to assist with digestion. Maintaining water balance allows your body to absorb all of the vital vitamins and nutrients from the incredibly healthy food you have been eating!! So enjoy the wonderful fruits and veggies this season is offering. Grapes, strawberries, watermelon, squash, peppers, green beans, broccoli, bananas and apples are easily found. Choose your favorites, enjoy the variety available – just make sure you add four to nine servings of fruits and veggies daily. Keep in mind, each serving is 1/2 cup, so four to nine should be quite easy if you are following a healthy weight loss plan- it should already be built into your menus.
Don’t skip on the sleep!
Quality restful sleep is an important key to great health. Your body rids itself of many toxins, repairs cellular damage and gets a much needed break! Remember, as you navigate through the weight loss process, your body will need to get rid of many toxins which were stored in fat cells. Plenty of water and quality rest will assist the digestive system as well as the liver, kidneys and bladder in this detox process. Adequate rest and sleep will also help control stress and boost your body’s performance throughout the day. Sleep deprivation and disturbances have been linked to many illnesses. Most of us need seven to eight hours of sleep per night. So sharpen up your time management skills, and allow for enough peaceful sleep – your health will thank you!!
Take the time and commit to the weight loss process. That’s right commit to the process. All of the habits that you spend each day creating from portion control, exercise to adequate sleep will result in a healthy, lean and happy you!! Your life will be changed forever! Then, you will be capable of changing the health of those around you! It is a beautiful thing. It is not about the end result but rather the process that got you there! Concentrate on habit creation not the scale!
Acupuncture- a proven holistic ally that can rescue your weight loss plan
Acupuncture is an ancient system of medicine originating thousands of years ago in China. The philosophy behind acupuncture aims at maintaining balance and well being in the body and promoting life and longevity. Acupuncture is used to treat a wide variety of diseases and disorders such as pain, digestive issues, fertility or hormonal issues, anxiety, depression, sleep disorders and asthma. It is truly an incredible and effective form of medicine. But, how does it apply to weight loss? Not only does it apply to weight loss, acupuncture will change your health forever!
Improve digestion, lose weight
Healthy digestion is one of the cornerstones of good health. Optimum digestion allows our bodies to absorb vitamins and nutrients from foods and breakdown and rid toxins before they can cause irreparable damage. Unfortunately, after years of deplorable eating habits, poor nutrient absorption and toxin build up many of us facing weight loss challenges have very poor digestion. Acupuncture improves digestion quickly. These wonderful results are long lasting. If you are suffering from constipation, diarrhea, bloating after eating, heartburn, nausea after meals or stomach aches after meals your digestion may be compromised. This in turn makes it very challenging to lose weight. Adding acupuncture to your weight loss plan will ease symptoms and get you on the road to losing weight.
Hormones – a balancing act!
For many women, hormonal balance is a major life issue. Fatigue, anxiety, emotional swings, sleeping disorders and difficulty losing weight are indications of hormonal imbalance. Uninterrupted communication among the thyroid, adrenal glands, digestive system, reproductive system, pituitary gland and liver is essential for optimal health and of course, weight loss. This balance is complicated and quite delicate. Even the smallest of troubles can upset this balance. Stress, poor diet, excessive alcohol or use of medications, recent pregnancy, diabetes, metabolic syndrome and menopause are some typical culprits which upset this balance. Acupuncture is extremely effective in restoring a sense of balance when hormonal issues arise. Acupuncture is also effective in increasing metabolism. The World Health Organization recognizes acupuncture as a primary form of treatment for hormonal issues. This all natural holistic approach to health and weight loss is ideal for those suffering from an imbalance in the endocrine system. Rev up your metabolism- try acupuncture!
Improve health and lose weight- both with acupuncture
The best weight loss plan will contain heart healthy menus, fantastic support and coaching, superior physician grade herbs and shakes. But, if you are really interested in catapulting your health and weight loss into the success zone, add acupuncture! This incredible system of medicine has been building health and longevity for several thousand years!
P.S. for special pricing on acupuncture and other weight loss products visit www.drchrista.com
Comfort foods that will help you lose weight!
Everyone loves comfort foods on these cold winter days. The sweet taste, wonderful aroma and satisfying texture of certain foods sends most of us into a craving frenzy! Don’t worry, there are incredible and healthy choices that will indulge our taste buds and boost our weight loss plans. The following foods are extremely healthy and should be eaten in abundance!!
Sweet Potatoes
One of natures most delicious treats, sweet potatoes can be eaten as a meal in itself, as a snack or as a great side dish. Sweet potatoes are loaded with fiber, vitamin A and many other key antioxidants. Bake a sweet potato, drizzle with honey and cinnamon and you have a delicious dish. Another creative use for sweet potatoes is peel, cut into pieces, drizzle with olive oil, bake at 400 for 30 minutes and add baked pieces to salads!
An apple a day…..
This time of year we have a large variety of apples available. Apples are full of flavor and have so much nutrition, they will definitely keep the doctor away! Apples can be baked and sprinkled with cinnamon – what a great dessert. Slice your favorite apple and add to a spinach salad. Sliced apples can also be added to oatmeal, yogurt and cereals for added crunch, nutrition and flavor. They are plenty of delicious ways to enjoy apples!
Soup, just like mom used to make!
Nothing warms you better than a bowl of nice hearty vegetable soup! Soups are a great health food and are very weight loss friendly. Chicken soup, split pea, pasta fagioli, vegetable and butternut squash are some of the popular favorites! Homemade soup is a great way to get plenty of veggies and protein without a lot of fat or calories into a meal. Be careful- watch the amount of sodium in your stock- this is the only area of health concern.
Hot chocolate- the all time winter favorite!
Hot chocolate seems like it would be a disaster for any weight loss plan. But, there is a way! Simply heat one serving of fat free chocolate milk on the stove, put in your favorite mug, add a dollop of whip cream and you have a yummy snack under 160 calories! Using the chocolate milk will give you the added calcium and protein for a boost. Stay warm and enjoy.
Healthy food does taste great
Losing weight, building health and maintaining wellness is a lifelong process. Healthy foods have incredible color, flavor and pack a great wellness building punch! Very healthy recipes are full of flavor, healthy fats and in some cases, health building herbs and spices. The key to flavor is the spices used. Fresh ground pepper, natural sea salt, cinnamon, fresh ginger, basil, oregano, garlic and lemon zest are just a few flavorings used in dishes that are delicious and wonderful for your health. Who said losing weight had to be boring? Add flavor, feel great and build your health with some great food and herb choices!
P.S. Having trouble getting your weight loss plan back on track? email me at drchrista @drchrista.com, in the subject heading write weight loss jump start. I will contact you for a 15 minute phone conference in which I will give you several keys to get your weight loss back on track!
Quick easy & delicious chicken bruschetta- family favorite and weight loss friendly!
Eating healthy while trying to lose weight and feed a hungry family can be a daunting task. This meal idea is quick and easy - even the most culinary challenged individuals can handle this one! I promise the kids will love it too! This meal is just one of the wonderful menu options found in my weight loss plan! The high quality protein, heart healthy fat, nutrient rich veggies and the complex carbs make this great tasting and very agreeable for any weight loss plan. Remember to stick to the portion offered. Bruschetta is a great tasting, anti-oxident rich food that can be added to fish, a grilled pita or even just eaten as a side dish. Add this beautiful tomato dish to your weight loss arsenal and enjoy the results!Chicken Bruschetta
3 beefsteak/salad tomatoes, diced
1 clove minced garlic
1 red onion, chopped
1 tsp. italian seasoning
2 tblsp. balsamic vinegar
fresh ground pepper
sea salt
4 thin chicken breasts approx. 4- 6 oz. each
Easy and delicious bruschetta- dice the tomatoes and onion. Combine all ingredients. Add the salt and pepper to taste. Let sit in refrigerator for at least thirty minutes. If time permits, make the burschetta one day ahead of time and let it sit-it will add to the flavor! Spoon the bruschetta evenly over the the four chicken breasts. Bake the chicken breasts at 350* for twenty to thirty minutes. This recipe for bruschetta is easy, delicious and very healthy. It is the perfect compliment to a baked pita, melba toast or as the topping to grilled fish.
Baked Green Beans
1 16oz bag of frozen green beans
2 tblsp. olive oil
Spray bottom of baking dish with cooking spray. Coat green beans with olive oil. ( you can do this by putting oil and beans in a freezer bag an shake) Spread beans evenly in baking dish. Bake at 350* for 15-20 minutes. Makes 4 servings.
This dinner has 380 calories 23g protein 16g carbs 5 g fat
Add a side salad or side of brown rice or whole wheat pasta to complete the meal. To keep this dish gluten free, use brown rice or rice pasta.
P.S. Looking for new foods that are great for your weight loss plan?? Send an email to drchrista@drchrista.com, in the subject box write ” weight loss jump start”. I will email some of the most delicious recipes from my weight loss system. The recipes are delicious, heart healthy and portion controlled for successful weight loss.
Co-Q10, why should it be part of a weight loss plan?
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