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Sweet Apple Cider Vinegar Chicken

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chicken apple cider vinegar

2 Chicken Breasts
1/2 Pint of Cherry Tomatoes
1/2 Medium Red Onion
1 Jalapeño
1 Garlic Clove
1 Teaspoon Rosemary
1 Teaspoon Black Pepper
Sea Salt to Taste
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Apple Cider Vinegar
2 Tablespoons Raw Honey

Heat Frying Pan on low to medium heat.  Add Olive Oil.
Crush Garlic.  Dice Onions, Tomatoes, Jalapeno. Slice Chicken into bite size pieces.
Add Garlic and Onions to frying pan.  After 5 minutes add chicken, tomatoes and spinach.
Sprinkle with Rosemary, Black Pepper, Salt.
Add Vinegar
Cook for 10 minutes, stirring frequently.
Stir Raw Honey in after you finish cooking.
Health Benefits:

Chicken
High in Protein (Builds and repairs Muscle)
Fights Alzheimer’s
Fights Cancer

Red Onions
Contains Antioxidants
Anti-Fungal
Anti-Bacterial
Anti-Inflammatory
Fights Cancer
Fights Free Radicals
Fights Colds
Reduces High Blood Pressure
Low Glycemic – Suppresses Blood Sugar Spikes

Tomatoes
Contains antioxidants
Fights Cancer (prostate, cervical, stomach, rectum, breast and mouth)
Lowers Cholesterol
Helps keep digestive system healthy
Detoxify body
Alleviates Type 2 Diabetes
Good for Healthy skin, hair, nails, teeth and bones
Fights urinary tract infections and bladder cancer
Prevents Gallstones

Jalapeno
Fights Cancer
Lowers Blood Pressure
Anti-Inflammatory
Good for the heart
Reduces Cholesterol and Triglycerides
Increases Metabolism.  Helps body burn fat.

Garlic Cloves
Contains Antioxidants
Attacks free radicals
Fights Colds and Flu
Lowers Cholesterol
Acts as a natural antibiotic (bacteria doesn’t grow resistant to it)

Black Pepper
Contains Antioxidants
Anti-Inflammatory and Antibacterial.
Great for the digestive Tract.
Reduces Gas in the intestines.
Speeds up metabolism.
Supports weight loss.
Fights fat by breaking down the fat cells.
Relief from respiratory problems

Rosemary
Antioxidant.
Anti-Allergic, Anti-Fungal and Anti-Septic.
Helps with Cardiovascular system.
High in Iron.

Olive Oil
Contains Antioxidants
Contains probiotics
Improves Blood Vessel Function
Boosts the immune system
Fights Cancer
Fights Heart Disease
Regulates Blood Pressure
Fights Diabetes
May help fight Obesity
Fights Arthritis
Fights 
osteoporosis

Raw Honey:
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)

Spinach
Anti-Inflammatory
Antioxidants
High in fiber
Helps with digestion
Fights Cancer
Lowers blood pressure
Good for eyes, skin, bones

Apple Cider Vinegar
Suppresses Glucose being released by the body
Alkalizes the Body
Regulates Blood Pressure
Reduces Cholesterol
High in Minerals
Helps remove toxins from the body
Great for skin
Supports weight loss

Sea Salt
Alkalizes the Body
Contains Minerals
Good for the Cardiovascular System
Good for the Brain
Good for the Skin
Important for Hydration
Boosts Immune System
Helps maintain Sugar Levels (good for Diabetes)
Prevents Osteoporosis
Prevents Muscle Cramps and Spasms
Reduces Cholesterol
Reduces Inflammation in respiratory system (Good for Asthma)

Holiday Smoothie

A friend of mine has been asking me to come out with a green smoothie.  I make some kind of smoothie every day and decided that this one would be something that not only tastes great and is a little bit different but also goes with the upcoming holidays.

3 Raw Eggs
Scoop of Vanilla Protein Powder
Handful of Spinach
1/2 Cup of Pineapple
1/2 Cup of Cranberries
1 Tablespoon of Raw Honey
1 Teaspoon Cinnamon

Health Benefits

Eggs
High in Protein
Great for the eyes
Fights Cardiovascular Problems
Helps with Cholesterol Profile

Spinach
Anti-Inflammatory
Antioxidants
High in fiber
Helps with digestion
Fights Cancer
Lowers blood pressure
Good for eyes, skin, bones

Pineapple
Contains Many Vitamins and Minerals
Contains Anti-Inflammatory Qualities
Great for Arthritis, Gout and other conditions that involve inflammation
Helps with Digestion
Strengthens Gums and Bones
Fights colds

Cranberries
Contains Antioxidants and Antibacterial properties
Great for the Urinary Tract
Lowers risk for cancer (Breast and Colon)
Good for the heart
Good for the Eyes

Raw Honey
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Almond Coconut Honey Chicken

Almond Coconut Honey Chicken
Pre-heat oven to 400
4 Chicken Breasts – Cut them into bite size pieces
4 TBS of Raw Honey
1 TBS of Cinnamon

Take 1 Cup of Almonds blend them in a food processor.
Take 1 Cup of fresh coconut blend it into the almonds
Take chicken put in container and coat with Raw Honey and sprinkle Cinnamon over it. Mix it together to make sure that they are completely covered
Pour Almonds and Coconut over them and shake up.
spread chicken out in a metal tray. Take any left over almonds and coconut from other container and put on top of the chicken.
Cook for 20 to 25 minutes or until completely cooked at 400 in oven
Healthy Benefits
Chicken
High in Protein (Builds and repairs Muscle)
Fights Alzheimer’s
Fights Cancer

Raw Honey:
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Almonds
Good for brain development (great for kids)
Helps in preventing colon cancer by moving food through the colon
Helps reduce the cause of plaque buildup in the arteries of the heart
Regulates Blood Pressure
Regulates Cholesterol
Helps fight diabetes.  Keeps Blood sugar down
Rich in fibre
Boosts Energy
(Drink a lot of water with almonds)

Cinnamon
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Coconut
Helps Lower Blood Pressure
Promotes Weight Loss
Improves Production of Red Blood Cells
Contains Anti-Viral Properties
Fights Colds and Fevers (Viral)
Boosts Energy

Seared Tuna with Ginger and Mango

Pan seared on the outside and rare on the inside


8oz Yellow Fin Tuna
1 tablespoon Coconut Oil
1/2 tablespoon Ground Pepper
1/2 A Lemon with no peal
1 Slice of Mango
1 teaspoon Ginger
1 tablespoon Raw Honey

Add Lemon, Mango, Ginger and Honey to food processor
Blend until it is mush

Pre Heat skillet on medium heat
Add Coconut Oil
Season Tuna with Pepper
Place Tuna on Skillet
Flip tuna after 1 Minute
Cook other side for 1 Minute

Remove Tuna and add Mush to the top of it.

Health Benefits

Tuna
High in Protein
Contain Omega 3 Essential Fatty Acids
Removes inflammation in the body
Improves Cardiovascular System
Increases Heart Rate Variability
Improves electrical properties of Heart Cells
Lowers Risk of Blood Clots
Improves Cholesterol Profile
Lower Triglycerides (Form in which fat flows through the bloodstream)
Helps Control High Blood Pressure
Reduce Risk of Strokes
Reduce Risk of Childhood Asthma
Reduce Risk of Some Types of Cancer

Mango
Contains Pre-Biotic Dietary Fiber, Vitamins and Minerals
Protects against the following cancers: Colon, Breast, Leukemia, Prostate
Helps control Heart Rate and Blood Pressure
Reduce Risk of Stroke
Improves Red Blood Cell Production

Ginger
Helps treatment for Ovarian Cancer (induces cell death in ovarian cancer cells)
Prevents Colon Cancer
May help Migraine relief
Natural Treatment for Colds and Flu
Effective remedy for Motion Sickness
Effective remedy for Morning Sickness
Contains Anti-Inflammatory properties
Contains Anti-Fungal properties
Relieves Menstrual Cramps

Lemons
High in Vitamin C
Contains Flavonoid which hold antioxidant and anti-cancer properties
Helps Prevent Diabetes
Prevents High Blood Pressure
Fights Colds, Fevers, Constipation
Great for Skin, Hair and Teeth
Helps Remove and prevent Kidney Stones and Gall Stones

Raw Honey:
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Homemade Coconut Flavored Chocolate

If you think that you can’t have great tasting food while eating healthy this will prove that you are wrong.  I love being able to eat something that tastes so good that it can’t be good for you.  Check out some of the benefits that this recipe provides.  This was a recipe that really help me stay on track during my transformation.

1/2 cup of raw cacao

1/2 cup of Coconut Oil
2 Tablespoons of Raw Honey
1/2 teaspoon organic vanilla extract
1/2 cup almonds
Mix it up throughly
Place in the freezer for 10 minutes. Keep it in there long enough and you will have to cut it with a knife
I also sometimes put peanut butter on top of it and also sometimes add blueberries/raspberries/ whatever

Coconut Oil Health Benefits:
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy
Coconut oil on the body can promote healthy skin and hair.

Raw Honey:
Increases natural energy
Used in treating allergies
Treats colds and sore throats (it coats the throat and reduces irritation)
Used as an acne treatment

Raw Cacao (Chocolate)
Known as a Super-Food
Claims to reduce cataracts, improve heart function and alleviate stress
High in antioxidant flavonoids
Claims to reduce free radicals in the body and in turn reducing risk of cancer

Vanilla Extract
The scent helps reduce stress

Almonds
Good for brain development (great for kids)
Helps in preventing colon cancer by moving food through the colon
Helps reduce the cause of plaque buildup in the arteries of the heart
Regulates Blood Pressure
Regulates Cholesterol
Helps fight diabetes.  Keeps Blood sugar down
Rich in fibre
Boosts Energy
(Drink a lot of water with almonds

Tropical Sweet Potato

The best way to stick with a nutrition plan that is going to benefit you is to try it out and figure out if you can actually see yourself eating that particular way for the rest of your life.  I tried other diets that were difficult because I couldn’t stand them and knew that they wouldn’t last.  I looked forward to cheat days and ended up cheating more and more.  It was the same bland food every day.  The recipes that I found and came up with this time make me realize that I can eat like this for the rest of my life.  I actually enjoy the food that I eat.  I eat sweet potatoes almost every day and in some cases more then one time a day.  I like sweet potatoes but rather not eat them the same way all of the time.  By experimentation I came up with the following recipe.

 

2 Small Sweet Potatoes or 1 Large one
1/2 cup of walnuts
1.5 teaspoons of cinnamon
1 Banana
2 slices of mango
1/2 cup fresh coconut
2 tablespoons of RAW honey
1/2 cup of walnuts

 

Pre-Heat oven to 400

 

Pierce Sweet Potatoes several times
Bake  sweet potatoes for 45 minutes
Put them in a food processor with walnuts, cinnamon, honey, mango, banana, coconut
Blend until creamy

 

Eat it either hot or cold.
4 or 5 servings

Sweet Potato Benefits:
Helps with the prevention of heart attacks
Helps produce collagen which helps healing and maintaining youthful skin
Increases Energy
Brightens Moods
Supports Thyroid Gland
Builds Healthy Bones, Heart, Nerves, Skin and Teeth
Helps production of Red and White Blood Cells
Helps resistance to Stress
Helps with Immune Functioning
Helps Regulate Heartbeat and Nerve signals
Helps Ward off Cancer
Anti Aging

 

Mango Benefits:
Helps Prevent Some Cancers
Lowers Cholesterol
Clears the Skin:  Helps with clogged pores and pimples
Promotes Good Eyesight and Prevents Night Blindness and Dry Eyes
Alkalizes the Body
Helps with Diabetes
Increases Sex Drive
Improves Digestion Remedy for Heat Stroke
Boosts Immune System

 

Cinnamon Benefits:
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food perservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

 

Banana Benefits:
Provides Energy
Helps circulatory system deliver oxygen to the brain
Helps reduce strokes and regulates blood pressure
Helps maintain regular bowel functions
Helps the mind relax
Makes people more alert
May help lower depression
Helps reduce menstrual pains
Reduces physical and psychological effects on nicotine withdrawal.  (Helps people quit smoking)
Promotes intestinal health
Gets rid of heartburn
Promotes hemoglobin production in blood.  Helps you clot faster

 

Walnuts Benefits:
Contains minerals, antioxidants and vitamins
Contains good fats including omega-3’s
Helps lower Cholesterol
Helps prevent heart disease and high blood pressue
Helps prevent certain cancers
Promotes Anti Aging
Helps remove free radicals from the body

 

Coconut Benefits:
Antibacterial and Anti-Fungal: Fights infection and is a cleanser for intestines
Fights cancer
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy

 

Tropical Sweet Potato

The best way to stick with a nutrition plan that is going to benefit you is to try it out and figure out if you can actually see yourself eating that particular way for the rest of your life.  I tried other diets that were difficult because I couldn’t stand them and knew that they wouldn’t last.  I looked forward to cheat days and ended up cheating more and more.  It was the same bland food every day.  The recipes that I found and came up with this time make me realize that I can eat like this for the rest of my life.  I actually enjoy the food that I eat.  I eat sweet potatoes almost every day and in some cases more then one time a day.  I like sweet potatoes but rather not eat them the same way all of the time.  By experimentation I came up with the following recipe.

2 Small Sweet Potatoes or 1 Large one
1/2 cup of walnuts
1.5 teaspoons of cinnamon
1 Banana
2 slices of mango
1/2 cup fresh coconu
t
2 tablespoons of RAW honey
1/2 cup of walnuts

Pre-Heat oven to 400

Pierce Sweet Potatoes several times
Bake  sweet potatoes for 45 minutes
Put them in a food processor with walnuts, cinnamon, honey, mango, banana, coconut
Blend until creamy

Eat it either hot or cold.
4 or 5 servings

Sweet Potato Benefits:
Helps with the prevention of heart attacks
Helps produce collagen which helps healing and maintaining youthful skin
Increases Energy
Brightens Moods
Supports Thyroid Gland
Builds Healthy Bones, Heart, Nerves, Skin and Teeth
Helps production of Red and White Blood Cells
Helps resistance to Stress
Helps with Immune Functioning
Helps Regulate Heartbeat and Nerve signals
Helps Ward off Cancer
Anti Aging

Mango Benefits:
Helps Prevent Some Cancers
Lowers Cholesterol
Clears the Skin:  Helps with clogged pores and pimples
Promotes Good Eyesight and Prevents Night Blindness and Dry Eyes
Alkalizes the Body
Helps with Diabetes
Increases Sex Drive
Improves Digestion Remedy for Heat Stroke
Boosts Immune System

Cinnamon Benefits:
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food perservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Banana Benefits:
Provides Energy
Helps circulatory system deliver oxygen to the brain
Helps reduce strokes and regulates blood pressure
Helps maintain regular bowel functions
Helps the mind relax
Makes people more alert
May help lower depression
Helps reduce menstrual pains
Reduces physical and psychological effects on nicotine withdrawal.  (Helps people quit smoking)
Promotes intestinal health
Gets rid of heartburn
Promotes hemoglobin production in blood.  Helps you clot faster

Walnuts Benefits:
Contains minerals, antioxidants and vitamins
Contains good fats including omega-3’s
Helps lower Cholesterol
Helps prevent heart disease and high blood pressue
Helps prevent certain cancers
Promotes Anti Aging
Helps remove free radicals from the body

Coconut Benefits:
Antibacterial and Anti-Fungal: Fights infection and is a cleanser for intestines
Fights cancer
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy

Oatmeal Pancakes

When I started my transformation, I wanted to find a diet that worked for me.  Instead I found a nutrition plan and I set up my own guidelines.  Bill Phillips and his program Transformation have provided me with the information that I needed to help me come up with a nutrition program within his.  I personally am a little more strict with mine but it comes down to what ever works for the individual.  If you don’t enjoy the food, than you will never stick with it.  I had started with a different diet and realized that it was set up to fail.  At least for me.  I started getting my nutrition within Transformations educational guidelines and started to stick with Free Range Chicken and Eggs, Grass Fed Beef and Seafood for Protein and Organic Fruits and Vegetables.  The food that I was making was so good that I knew that I could eat like this for the rest of my life.  No More bland diets for me.  I’m eating food that tastes so good that you would think that there was no way that it was healthy.

Start the day out right with both protein and carbs.  You have heard, “breakfast is the most important meal”

One of my favorite meals is out of Bill Phillips cook book “Eating For Life” :  I use RAW honey as the sugar replacement.

Oatmeal Pancakes with Banana and Walnuts.
Makes 4 Servings
1 cup of Old Fashioned Rolled Oats
6 eggs or egg whites
3 Tablespoons of RAW Honey (make sure that it is RAW-look for it on the label)
1 cup low-fat cottage cheese (For those of you who don’t like cottage cheese.  Don’t worry you will never taste it.
1.5 tablespoons of cinnamon
teaspoon of organic vanilla extract
One banana
1/2 cup of walnuts
Unrefined Coconut Oil

Blend Nuts into a rough powder in a food processor add Uncooked Oatmeal, Eggs, Raw Honey, Cottage Cheese, Cinnamon, Vanilla Extract and Banana.  Blend together.
Heat Skillet on Medium and add Coconut Oil as needed.
Poor several pancakes and cook until golden brown.
No syrup need.  If you use syrup try Raw Agave.

Also try out
Oatmeal Pancakes with Macadamia Nuts with Fresh Coconut
1 cup of Old Fashioned Rolled Oatmeal
6 eggs or egg whites
3 Tablespoons of RAW Honey (make sure that it is RAW-look for it on the label)
1 cup low-fat cottage cheese
1.5 tablespoons of cinnamon
teaspoon of organic vanilla extract
1/2 cup of Macadamia Nuts
1/2 Cup of Fresh Coconut
Unrefined Coconut Oil

Blend Nuts and Fresh Coconut into a rough powder in a food processor add Uncooked Oatmeal, Eggs, Raw Honey, Cottage Cheese, Cinnamon, and Vanilla Extract.  Blend together.
Heat Skillet on Medium and add Coconut Oil as needed.
Poor several pancakes and cook until golden brown.
No syrup need.  If you use syrup try Raw Agave.

Eggs Benefits:
May prevent macular degeneration
Lowers risk of developing cataracts
May help prevent blood clots, stroke and heart attacks
Helps regulate brain, nervous system and cardiovascular system
May improve lipid profile (Cholesterol Levels)
May lower risk of breast cancer
Promotes healthy hair and nails

Oatmeal Benefits:
Lowers Cholesterol and reduces the risk of heart disease
Makes you feel full longer
May reduce risk of type 2 diabetes
May reduce heart disease
May reduce high blood pressure
Contains vitamins, minerals and antioxidants
May reduce risk for certain cancers

Cottage Cheese Benefits:
Slow burning protein (Casein)
Helps control appetite
May increase hormone levels (helps with muscle gain and promotes fat loss)

Cinnamon Benefits:
May lower cholesterol
May help treat Type 2 Diabetes
Contains antifungal properties and may rid the body of candida
May reduce proliferation of leukemia and lymphoma cancer cells
When added to food inhibits bacterial growth and is a natural food preservative
Boosts cognitive function and memory
Helps eliminate headaches and migraines
Helps stabilize blood sugar
Increases metabolism

Banana Benefits:
Provides Energy
Helps circulatory system deliver oxygen to the brain
Helps reduce strokes and regulates blood pressure
Helps maintain regular bowel functions
Helps the mind relax
Makes people more alert
May help lower depression
Helps reduce menstrual pains
Reduces physical and psychological effects on nicotine withdrawal.  (Helps people quit smoking)
Promotes intestinal health
Gets rid of heartburn
Promotes hemoglobin production in blood.  Helps you clot faster

Walnuts Benefits:
Contains minerals, antioxidants and vitamins
Contains good fats including omega-3’s
Helps lower Cholesterol
Helps prevent heart disease and high blood pressure
Helps prevent certain cancers
Promotes Anti Aging
Helps remove free radicals from the body

Macadamia Nuts Benefits:
Increases energy
Contains minerals, antioxidants and vitamins
Helps maintain healthy cholesterol levels

Coconut Benefits:
Antibacterial and Anti-Fungal: Fights infection and is a cleanser for intestines
Fights cancer
New research claiming that it has been helping Alzheimer’s patients improve and even reverse effects.
Positive results for people affected with Type 1 and 2 diabetes.
Increases thyroid health by raising body temperature.
It increases metabolism (increases body temp)
Increases energy

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