PERFECT LOVEHEAL RECIPE

This is from my friend Laurence. It is a perfect loveheal recipe. People with sensitive bellies omit the red onion. I love adukis, fresh favas or a good italian white beans. Anything goes! And thank you LK X

Easiest Bean or Grain Salad on the Planet

By Freya Bellin

There’s no joking here with the superlative in the title of this recipe. It is truly the easiest salad ever. And what’s even better is that it’s also the most versatile. There are endless ways to vary a basic vinaigrette (see suggestions below), so you’ll never get tired of experimenting with flavors. My favorite addition is about a teaspoon or two of Dijon mustard to the recipe below.

These salads do well mixed with other ingredients, too, like extra veggies (carrots, celery, bell peppers, etc.). I really like combining both beans and grains into one salad and serving that over mixed greens—it makes for an easy lunch to pack. I find that I need a little more dressing for the grains than the beans, since they absorb the liquid. It’s worth just making extra dressing if you think you’ll use it within a few days. Homemade is so much better than the bottled stuff. Recipe from The Food Matters Cookbook.

Easiest Bean or Grain Salad on the Planet

Makes: 4 servings

Time: 10 minutes with cooked or canned beans or grains

You could make bean or grain salad every day for the rest of your life without making it the same way twice. A simple dressing of olive oil, lemon juice, and parsley is a great place to start, but the possibilities are endless (see the variations below).

Juice of 1 lemon, or to taste

1⁄4 cup olive oil, or to taste

1⁄4 cup chopped red onion or shallot

Salt and black pepper

4 cups cooked or canned beans, drained, or cooked grains, or a combination

1⁄2 cup chopped fresh parsley

1. Put the lemon juice, oil, onion, and a sprinkling of salt and pepper in a large bowl and whisk until well combined. If you’ve just cooked the beans or grains, add them to the dressing while they are still hot. Toss gently until the beans or grains are coated, adding more oil or lemon juice if you like.

2. Let cool to room temperature (or refrigerate), stirring every now and then to redistribute the dressing. Stir in the parsley just before serving, then taste and adjust the seasoning if necessary.

More Vinaigrettes

Now that you know the standard recipe, here are some ideas to break the rules. For starters, try varying the vinegar and oil. For example, go with rice vinegar or lime juice and a neutral vegetable oil for use with Asian flavors and dishes (a few drops of sesame oil and/or soy sauce mixed in is lovely). Balsamic is nice with olive oil, as is good-quality red or white wine vinegar. Citrus juice also makes a terrific vinaigrette; you’ll just need to add a little more.

Then play around with the extra ingredients. Instead of the shallot, try garlic, ginger, lemongrass, wasabi, fresh horseradish, or the white part of scallions. Peeled soft stone fruit—like peaches or plums—make slightly sweet and colorful additions, as do roasted bell peppers. Nuts add body and, well, nuttiness. And finally, consider the spices: Curry or chili powder, cumin or coriander, and even cinnamon or nutmeg (in small doses) are especially good with cooked vegetable or other hearty salads.

KEEPING IT REAL

FOOD:

OK, so here is your experiment week. Most foods are back in the game. Eat dried fruit, nuts, tropical fruit, sweets in moderation. Fill up on whole grains, veggies, meat (grass fed and local whenever possible), raw cheese, yogurt, water, tea, There is a great NYC nutritionist, Joy Bauer who has a theory that 90% of the time we eat really healthy and then 10 % of the time we can eat whatever we want. I like to think of our total nutrition over a 7 day period. It is really hard to get 100% of our nutrients and vitamins in one day of eating but over 7 days it is easy.

You want to make sure your diet has plenty of calcium, magnesium, iron, vitamin c, B vitamins, fiber, water etc... In times of low energy up your intake of greens, it works for me every time. Find a way to include collards, kale, spinach, swiss chard and other leafy greens into your weekly diet. If you do not like these vegetables explore recipes! I love tastespotting when I need inspiration.

Always start your day with lemon and hot water. Drink water and herbal tea all day long.
Sweets are a treat and in my opinion not a daily treat. But for some people I know this is impossible so make it small and make it one time a day. One cookie, not two!
I really believe if you eat and think this way your body will respond so well you soon will crave foods that are good for you.

If you have a very indulgent day, that is fine! The next day just eat how you ate the first week of the lovehealtrim plan, the whole day! And if you have a weekend of indulgence eat this way for 2 days. When you go on a week vacation, come back and eat this way for one week. This will help you balance your system and it will keep your sugar cravings in check.

This is your week to try this out. Tell me how it goes. If you notice adding back in a certain food makes you crave sugar like crazy omit that food for a while.

There is no need to ever go on an extreme diet when you eat this way as your body will never get away from you. You and your body will be one.

EXERCISE

Most folks on this plan are in their 30's and 40's. The time is now peoples. This isn't getting any easier. I know plenty of older people who are slim but can't touch their toes or play with their grandchildren because they have lost all flexibility in their bodies. MOVE YOUR BODY OFTEN! 5 days a week is best but if you can't do 5, do 4. Make it to a class, walk with your family, wear your sneakers to work, climb the stairs, do an exercise DVD, whatever it takes, MOVE!

more soon.
LOVE,
karyn

WEEKEND THREE

FOOD:
Eat as you did this week and allow yourself one indulgence over the weekend. Cocktails or a great dessert.



MOVEMENT
One day of long exercise, 2 hours!
And one day of rest.

"Physical fitness is the first requisite of happiness. In order to achieve happiness, it is imperative to gain mastery of your body." Joseph Pilates


More soon,
X
karyn

MOVE

MOVEMENT
For the next 2 days mix it up, if you have been only hitting the gym, go running outside. If you have only been running go to a dance, yoga or pilates class. Go to the park, run up and down the stairs, do lunges, squats, jumping jacks. Ride your bike. Find a way in the next 2 days to move your body differently.

FOOD
Follow the guidelines from the last post. IF you have a day where you fall prey to all of your demons, then have one day of eating the way you did in week one.

Have you picked up a 3, 4, 5 lb chicken yet?

Xove,
karyn

WEEK THREE

This week is a lot about what you have learned. By now you can most likely see your daily habits and you know the foods that challenge you. As we add foods back into our diet this week, notice any changes in your energy level, food cravings, sleep and mood. If you find for example you have no self control when it comes to peanut butter than peanut butter may just be a treat in your life instead of a daily food. It is important for us to understand the foods in our life that are most healing, give us the most energy and keep us focused and balanced each week. The foods that do not make us feel great but are enjoyable will be the foods we treat ourselves to, not our daily foods.


FOOD CHANGES...

All fresh fruit is fine. Still no dried fruit! Nuts can be added back into your daily diet in moderation. Know yourself, if you can easily snack on a few almonds, walnuts etc. and not eat the entire bag than please have some nuts! But if you are going to eat 30 almonds in one sitting, leave nuts and nut-butters out for the next 5 days.
Continue with all whole grains. Try some new grains this week! Instead of brown rice have Bhutanese red rice. Try fresh buckwheat pasta, whole foods sells in the fresh pasta section.
All protein is great except fried. No fish and chips, no fried chicken!
Protein bars are fine too as snacks on the go or post work out snacks. Be mindful of sugars! I like Greens plus bars ( the protein ones are best, love the whey crisp one!), luna, lara, cliff and pro bars are also good as they are everywhere but they are sweet so in moderation! If a bar makes you feel like you have a rock in your stomach after eating, then it is not bar for you. Also be sure to drink a lot of water when you have eaten a protein bar.
Alcohol.. It is the same plan as last week. You can have alcohol 3 days this week. On those days I would suggest sticking closer to week one's eating plan. No more than 2 drinks. I suggest picking your nights today so you have a plan. Drink at least one glass of water or sparkling water in between your cocktail, beer or wine.
If not having alcohol was great for you last week go another 5 days! Or if you feel you are unable to stop at 1-2 drinks , than pick one drinking night instead of 3. Plan this today. Put it in your calendar if that is helpful.


NO GUM ( sorry i didn't specify this earlier, full of sugar and chemicals that resemble sugar)
NO WHOLE FOODS SAMPLES! ( i see you)
NO GRAZING ( this means no eating your kid's or spouses extra bits too!)
NO BAKED GOODS ( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CAKE
NO CHIPS
NO SUGARY TEA
NO ENERGY DRINKS
NO SODA



YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu)
YES WHOLE GRAINS
YES NUTS
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES FRUIT
YES TEA
YES COFFEE
YES YOGURT (
YES LITTLE CHEESE
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( to help with cocktail and sugar cravings)
YES LOVE

ALL OILS AND BUTTER ARE FINE... preferably grass fed butter, cold pressed olive, flax or coconut oil

LEMON AND HOT WATER upon rising.
Breakfast within 30-40 minutes of waking
Mid-morning snack (optional)
Lunch
Afternoon snack
Dinner

NO SKIPPING ANY MEALS ( except mid-morning snack)

No eating after dinner!!! This should get easier.

MOVEMENT
Move for one hour a day 4 out of 5 days this week. If this is seeming impossible to you please comment or email me. I promise you I can find a way for you to move your body one hour a day.

The weather is getting warmer, beach season is upon us! If you are having success in the plan, think of something to treat yourself to in the next few weeks i.e a new bikini, a surf lesson, a few hours of pampering, something that you have wanted to do for a while but have not found the time. It is important to treat ourselves. And it is even more important to find a way to treat ourselves through an outlet other than food.

If you weighing yourself and you are loosing weight, go to the grocery store and pick up a chicken that is the same number of pounds that you have lost i.e if you have lost 4lbs, pick up a 4lb chicken. Do it today!

More soon.
You guys are magic.
X
karyn

LOVELIESTTRIMMESTBODIESINTOWN

DAYS 13 AND 14

Much like last weekend, this weekend you can allow yourself a treat a day. Not 5 treats! But a treat. If you have big plans for Mother's Day like pancakes and mimosas, than perhaps just have one extravagant day and be super healthstyle the other.When not treating yourself, eat how you have all weekend.

MOVEMENT
No matter what one of the next two days will be your day of extra exercise. Two full hours of movement. Plan to walk the central park loop with a friend, run over some bridges, double the prospect park loop, walk a few miles then go to yoga or pilates or to the gym. Carve out the time tonight. Make a plan and stick to it.

The other day can be your day of rest.

X
Karyn

LOVE HEAL TRIM DAY 10 AND 11 AND 12

You guys are all so rad. I have been getting many confessional emails about little cheats as well as great successes. I hope you are feeling the love and healing at this moment.

Ok for the next 2 days, the part of the plan that is hardest to you. perhaps the part you have even written off i.e the part you are not doing completely, I urge you to do. Just for the next two days. If it is exercise, if you are not fitting in your hour a day, figure it out tonight, how will you fit in an hour Thursday and an hour Friday. If you just can't live with out gum and have been chewing it, stop. If you are sneaking a snack after dinner, stop. Just see what it is like to stick to the plan completely.

xove,
karyn

WEEK 2 DAY 9

FOOD/DRINK

In week 2 please drink as much water as in week one, maybe even more water. It can come in the form of iced or hot herbal tea, sparkling water, plain tap water, whatever will help you drink water often! For people who normally drink soda or coffee all day long this is extra important.

Breakfast... This week you can have oatmeal, buckwheat or whole grain cereal. Or keep with eggs, smoothie etc...

Lunch... Still focus on lean protein and veggies.

Snacks... cut up veggies, cheese, yogurt, fruit, whole grain crackers, 1/2 a sandwich, whole foods that have gone through very little processing before arriving in your hands.

Dinner...Again focus on protein and veggies but all whole grains are fine.


MOVEMENT

One hour a day everyday!
If you didn't exercise this much before, you might be reaping the benefits of moving your body with better sleep and better focus. If you are tired from lack of sugar and caffeine still, exercise more! This may sound counter intuitive but it will help you to sweat.

REMEMBER

NO GUM
NO WHOLE FOODS SAMPLES! ( i see you)
NO GRAZING ( this means no eating your kid's or spouses extra bits too!)
NO BAKED GOODS ( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CAKE
NO CHIPS
NO NUTS
NO SUGARY TEA
NO ENERGY DRINKS
NO SODA
NO BARS- ( if you are exercising a lot and you must, please find one with the lowest sugar possible... no more than 11 grams for bar... i like green plus whey crisp... but in general bars are not cleansing, they are full of things like date paste and nut butters which can be good for you at times but not now! and you are better to add an extra greek yogurt before exercise or a small smoothie).


YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu)
YES WHOLE GRAINS
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES FRUIT
YES TEA
YES COFFEE
YES YOGURT ( especially greek or icelandic this has 16 grams of protein and no sugar and is also less processed)
YES A LITTLE CHEESE
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( to help with cocktail and sugar cravings)
YES LOVE

ALL OILS AND BUTTER ARE FINE... preferably grass fed butter, cold pressed olive, flax or coconut oil

LEMON AND HOT WATER upon rising.
Breakfast within 30-40 minutes of waking
Mid-morning snack (optional)
Lunch
Afternoon snack
Dinner

NO SKIPPING ANY MEALS ( except mid-morning snack)

Notes on progress...

If you weigh yourself, I suggest only doing so one time a week. If you must do 2 times, maybe do Tuesdays and Fridays would be the best days. If weighing yourself makes you slightly obsessive, give it up now. It isn't healthy to obsessive about numbers, takes up too much brain space. But if you enjoy tracking with numbers, go for it. And always weigh yourself, first thing in the morning, naked. Never in the afternoon or evening.

I like to go by how my clothes fit! I would imagine this week your clothes to be fitting a little differently this week. It is good to pay attention to this as it will keep you on track in general.

Energy levels and headaches, this week I hope you have more energy and your headaches are lifted.Headaches should be gone by now, If they are not tell me please!

Some ideas for help further detoxing...
Dr. Singha's mustard bath is awesome. 20 minutes super hot, you will feel very relaxed and will sleep great after.
Go to steam for 20 minutes at Great Jones Spa or Soho Sanctuary.
Drink fasting or detox tea.
Salt or sugar scrubs are great!


Metabolism... I hope you are hungry for breakfast!

xo
karyn

WEEK TWO

FOOD CHANGES

This week we can add in more processed whole grains. This means whole grain bread, whole grain, spelt, brown rice or kamut pasta. Also whole grain crackers.
Eden organic makes great Kamut pasta. Tinkyada is the best rice pasta. Follow the directions exactly for the best tasting pasta. You can get fresh buckwheat pasta at whole foods. Ezekeil pasta is mushy, I would not recommend. So many brands make good whole grain pastas now. Eli's, Amy's Bread and Bread Alone make great whole grain bread locally, you can find at a many stores and at the green market. This should make lunch and dinner easier! If you like the ezekiel bread/tortilla continue to eat that too. If your office is near pret a manger, whole foods, spoon or witchcraft they have great sandwiches on whole grain bread.

Also fresh fruit of any kind is fine this week but if you are really struggling with sugar I suggest not eating a lot of fruit as it will make you crave it more!

You can also have a latte or cappuccino once a day, no sugar.

Alcohol..You can have alcohol 3 days this week. On those days I would suggest sticking closer to last week's eating plan. No more than 2 drinks. I suggest picking your nights today so you have a plan. Drink at least one glass of water or sparkling water in between your cocktail, beer or wine.
If not having alcohol was great for you last week go another 5 days! Or if you feel you are unable to stop at 1-2 drinks , than pick one drinking night instead of 3.

FOR THE NEXT 5 DAYS

NO GUM ( sorry i didn't specify this earlier, full of sugar and chemicals that resemble sugar)
NO WHOLE FOODS SAMPLES! ( i see you)
NO GRAZING ( this means no eating your kid's or spouses extra bits too!)
NO BAKED GOODS ( no cookies, no scones, no muffins)
NO CHOCOLATE
NO CAKE
NO CHIPS
NO NUTS
NO SUGARY TEA
NO ENERGY DRINKS
NO SODA
NO BARS- ( if you are exercising a lot and you must, please find one with the lowest sugar possible... no more than 11 grams for bar... i like green plus whey crisp... but in general bars are not cleansing, they are full of things like date paste and nut butters which can be good for you at times but not now! and you are better to add an extra greek yogurt before exercise or a small smoothie).


YES VEGGIES ( no potatoes, no yams)
YES PROTEIN ( if soy tempeh better than tofu)
YES WHOLE GRAINS
YES WATER ( try to drink a lot of water especially first 3 days, this will help with the trimming part and the cravings)
YES FRUIT
YES TEA
YES COFFEE
YES YOGURT ( especially greek or icelandic this has 16 grams of protein and no sugar and is also less processed)
YES A LITTLE CHEESE
YES GREEN JUICE
YES SPARKLE WATER
YES KOMBUCHA ( to help with cocktail and sugar cravings)
YES LOVE

ALL OILS AND BUTTER ARE FINE... preferably grass fed butter, cold pressed olive, flax or coconut oil

LEMON AND HOT WATER upon rising.
Breakfast within 30-40 minutes of waking
Mid-morning snack (optional)
Lunch
Afternoon snack
Dinner

NO SKIPPING ANY MEALS ( except mid-morning snack)

No eating after dinner!!! This should get easier.

MOVEMENT

Exercise everyday for the next 5 days for one hour. If you can not make it to a class or a run, do not worry. We are so blessed to be pedestrians here in New York. We can walk everywhere! On your busy days build in an hour fast walk or two half hour walks and walk fast.

More soon.
Let me know if you have any questions.
If you veered far from the plan over the weekend, don't sweat it too much. Just return to plan tomorrow.

X
karyn