Mediterranean diet for weight loss recipes

The Mediterranean diet, is known for its many health benefits of reducing the risk of heart disease and Alzheimer's disease to cancer to reduce the risk of a fetus has asthma. Moreover, the standard floor of the Mediterranean diet has been identified today as an efficient program of diet on body weight. Read on for menu suggestions for the Mediterranean diet and Mediterranean diet recipes. your life style and your taste buds will thank you.
ThisMediterranean food based recipes are all suitable as a main meal. Mediterranean salad recipes are included as sound accompaniment. An alternative would be to steam clean green also an excellent choice for Mediterranean cuisine.
Spinach, mushrooms, tomato, feta cheese omelet. (Four assists).
Several dishes of Mediterranean cuisine recipes are a lot of clean and green colored. Try replacing the vegetables and the real favoritesHerbs for a food much more exclusive and tailor the Mediterranean.
Components:
Tabspn another extra-virgin olive oil, acrylic
8 oz or three cups sliced ​​mushrooms
a whole onion, chopped
Single garlic clove, finely chopped
Full / part three teaspoon pepper
a pinch of salt / 2 tsp
Single herbs / pair with a teaspoon of oregano, fresh or you prefer
10 oz bag or individual, refreshing spinach, chopped
Whole pot / four milk, ideally, reduce the extra fat or low-fat
a / some holes, feta cheese,crumbles, ideally, reduced excess fat
six eggs
two tomatoes, chopped
Directions:
Include non-stick baking pan oil, and pepper over a medium heat, cook mushrooms, onion, garlic, salt and herbs. Stir to stop about eight minutes until all the liquid to be ejected.
Create spinach, cover and cook for about 5 minutes, until spinach is wilted only.
Beat the eggs in a bowl. Increase in pan with cheese and eggs that includes cooked vegetables and stirgently to mix. Turn heat to low. Place the tomato slices on the rising edge and cook dinner for about ten minutes, uncovered, until only a small amount of juice left.
Located minutes with grill for 3 to 5 September
Slices with salad or steamed seasonal vegetables served with a clean little extra virgin acrylic.
Mediterranean Leg of lamb roasted with artichokes model. (It will serve ten.)
This is an excellent example of a Mediterranean recipe, with this kind of traditionalMediterranean dishes such as lamb, garlic and artichokes.
Components:
4 pounds lamb leg
tsp oregano a whole, finely chopped
a whole teaspoon pepper
2 teaspoon salt
1 clove garlic, finely chopped
8 oz or a glass full of tomato sauce
a whole dish or 250 ml mineral water
9 ounces artichoke hearts, canned, pickled, or frozen
Technology:
Oven temperature to 325 º F.
Rub the mixed oregano, salt and pepper lamb. Lamb on rack in shallow roasting pan position. Bake fora few hours 1 / 2.
Via lamb rack and bake. Let the fat from the lamb juices and new place in baking pan with rack.
Combine the garlic, tomato puree, h2o, and pour over the lamb. Place the lemon slices over lamb rated. Artichokes position close to lamb in the pan.
Bake in oven for another 30-60 minutes, reaching with the sauce occasionally, until meat thermometer reaches 175-180 degrees F.
Serve with salad or roasted vegetables, this type of potato, pumpkin,and sweet potatoes.
Healthy Greek salad. (It will take three.)
Substances:
a couple of cucumbers, peeled and cut into slices or
three tomatoes, chopped
a large Spanish onion
2 fresh lemon liquid teaspn
one / three-virgin olive oil, acrylic glass added
Full individual / a few teaspn oregano
Salt and pepper as we wanted
eight pitted Kalamata olives, chopped
1 jar of feta cheese down, the excess fat, crumbles
Method:
MixtureCucumbers, tomatoes and onions in a bowl suitable size.
Mix lemon liquid, gel olive oil, oregano, salt and pepper. Drizzle salad around.
Spot feta cheese and olives on top decoration.
Tabbouleh conventional (three as a side dish.)
Components:
Full / a pot boiling some h2o
one / three holes bulgur
one onion finely chopped
5 tomatoes chopped
a whole pot of chopped parsley
Full / part four holes with fresh mint, chopped
Juice of 1 lemon
someteaspns extra virgin olive oil gels
Pinch of salt, if necessary
Directions:
Increase boiling water into the cup of bulgur humble. Then combine habit. Stand for about 60 minutes. Any residual waste h2o.
Mix remaining elements into a bowl. Create and combine bulgur soaked properly.
Conclusion.
You may be able to observe that the Mediterranean diet recipes with extra virgin olive oil added fat. The cause? Other virgin olive oilproduced by the original strongly of olives, and consequently the highest levels of antioxidants. The Mediterranean diet plan is always a rich source of antioxidants, which are essential for good welfare known and completely wiping up dangerous free radicals.
Expect to enjoy these recipes Mediterranean diet for weight loss. Healthy? Yes! Dull? Info No.More of the Mediterranean diet

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Weight Loss Foods - 6 Foods to help lose weight

Since in most cases, obesity is very embarrassing, especially because of social stigma, we have very reluctantly, even if you do a minimum of food, therefore, various complications such as gas, acid and many others. But simply switching to weight loss foods can really help to put your weight under control and help you maintain optimal health energy and vitality.





Anyone can maintain a goodHealth only following two main points - (1) are fat and cholesterol free diet and (2) Exercise (or simply walk). Health workers generally do not recommend their clients to stay on the fast, but rather beat them with nutritious foods that contribute to weight loss at the end.





Although it may have a variety of foods available weight loss options that really add to your daily diet, I'm describing here, only a few of them that Iare often suggested by health experts.





Chilled Soups





Cold or chilled soups can serve low-calorie dishes. It can also gazpacho or cucumber-dill, which are typically rich with plenty of vegetables. It 'good to take before meals. Many health researchers agree that this can actually kind of low-calorie broth-based soup minimize the amount of food intake by a feeling of fullness.





Watermelon





Most experts recommend, watermelon, if you really seriously to lose or maintain your weight. Watermelon, considered one of the most weight loss foods, satisfies your need for fluids in the body and gives you a sweet taste and a feeling of fullness. Watermelon contains carotenoid compounds like lycopene and beta-carotene, which offer a variety of health benefits of vaccination against cancerPrevention of sunburn. The juice of watermelon in combination with cucumber is an excellent choice of delicious weight loss.





Grilled Veggie





Without a bowl with grilled vegetables on the dinner table, your diet plan with weight loss foods may not be quite adequate. You grilled onions, eggplant, carrots, garlic, zucchini and asparagus as part of your healthy diet. You can have this form of salad greens or in combination with otherhealthy recipes like ricotta, fresh herb pasta or omelettes.





Salad





No one can prevent the salad in their daily diet, if he or she really cares to stay tuned. It is not only a healthy weight loss foods, but also easy to prepare. A handful of toasted walnuts with whole grain roll, salad with ginger vinaigrette and raspberry can be a wonderful tasty salad with the promise of health too. You can try salads with whole grainsprepared with wheat berries and tabouli. You can garnish the salads with herbs from the garden, kitchen and a pinch of herbs such as rosemary, thyme, sage and parsley, can make a difference.





Drinks with low or no-calorie





If you use ice or a cold drink, offers regular and slow action, which slowly begins to your satisfaction, but it offers a radical increase your body mass.





It 's alwaysrecommended that you should drink fluids as much as possible. For this you can simply count on a lot with plenty of water. Apart from that you can have more health drinks that never blow your diet. This can include root bear, white wine spritzer, tart lemon pom spritzer and many others. Mostly these beverages are prepared with lemon juice and pure drinking water. In the case of a white wine spritzer, add the white wine. Tart lemon pom spritzer in one, all you need to mixPomegranate juice and ice scatter in the mix.





Fruit Desserts





Most of us feel that without a dessert after a meal, the meal seems to be incomplete. But desserts have a high risk to the promotion of fat and cholesterol in our health care system. If you prepare mixed with natural fruits like white peach and honey grilled with more, will definitely not add extra calories to your diet and offer you an experience of weight lossFood in exchange.

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How to Eat junk food and still lose weight

I'm sure that most people are aware of the fact that the consumption of salads to help you lose weight are. If you eat a salad with every meal, increases metabolism and helps burn fat. But you can not deliberately eat a different way to lose weight can help salads. This little known fact of salads and other green leafy vegetables may help to offset most of the negative effects of weight gain to eat junk food!

If all the diets available out there and triedhave failed miserably, you might be wondering how on earth you can eat salads help you lose weight? I'm not suggesting that you eat too much junk food or do on junk food alone, but if you eat junk food, eat a salad or other green leafy vegetables to do with it - here is why;

Apparently, by eating only junk food, you will gain weight, but you know why? All this happens because the transaction between two types of chemicals. Junk food is usually made of soft drinks, redMeat, sugar, dairy products, etc. All these foods are rich in acids. These acids can be very dangerous when one is alone "as is" in your body so in defense of one's body, these acids bind with the fat left.

On the other hand, green leafy vegetables such as lettuce, contain a quantity of alkaline batteries, as opposed to acids. When it reaches the alkaline your body, work to neutralize acids and help to cleanse your body of all toxins that have the form of fat deposits and work in thisWay to help shed all the pounds very quickly! Eat more green leafy vegetables, the faster you lose weight.

Hopefully you'll see that it is important to eat green leafy vegetables you add any time to decide on something you consider junk food. Especially if you go to a fast food restaurant, you need a salad with the meal, so that the alkalinity helps to neutralize the acids in junk food and help you lose weight.

As I saidfirst, you should not overdo it on junk food. Of course, if you want to lose weight, can not become a regular habit of eating junk food. If junk food should be an integral part of making your diet, you are at risk of gaining weight.

You should also plan your meals so that 70% -80% of the diet consists of raw fruits and vegetables, but drinking too much water. Your body needs plenty of water. Water is not the only way to flush out the toxins, but if more water in the bodyYou will feel generally healthier and fitter. That is still discouraged by the tendency to gorge. The best thing is that the water has no calories at all.

Meal planning in this way allows you to lose weight very quickly!

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Exactly what is following an accident Agnosticism weight best diet in your case?

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5 balanced meals for good nutrition and weight loss

You've probably read somewhere that the road to a healthier you is through exercise and good nutrition. You can also get an idea of ​​what should be the perfect meal healthy, and, of course, has carbohydrates, proteins, good fats, vegetables, fruit and good hydration. But what does that really mean in simple terms? Let's pause in simple meals, you can implement, and they work very well with lunch or dinner.

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Weight loss food and exercise, promote fat loss

"The less invasive methods of weight loss and most doctors will recommend changes in diet and exercise more. Health experts generally recommend that their overweight patients combine to reduce the content of low-calorie diet with an increase of 'physical activity.
Other methods of weight loss include the use of drugs and supplements that decrease appetite stomach, blocking the absorption of fat and decrease the volume. Bariatric surgery artificially reduces the size ofStomach, limiting dietary intake of energy.
Food for weight loss
Beans
You've probably never heard of cholecystokinin, but one of his best friends to lose weight. The digestive system is a hormone suppressant common desire. As you get more cholecystokinin?
One way, the ratio of cases to the researchers, eating beans: a study of eight men found that their hormone levels (which can work to keep the food in the stomach longer) were twice as high after a meal of beans asafter a low-fiber meal with rice and milk powder.
There is also some evidence that beans keep blood sugar levels in balance so they can stave off hunger longer. Heart health bonus grains rich in fiber can reduce cholesterol levels.
Salad
Do you tend to binge on food? Control that calorie intake from a large salad (but hold the creamy dressing). In a study of 42 women who consume high-calorie pasta salad for 12 percent less, even if it was offered everything he wanted to consume. The secretThe researchers say that the volume of salad that you feel too full to pigs is powerful.
Health bonus: A study in the Journal of the American Dietetic Association has published found that people who ate a salad dressing with the content one day higher than vitamins C and E, folic acid, carotenoids, lycopene and all the fighters of the disease , which was not 't add salad to your daily diet.
Oats
"Oatmeal has the highest position satiety eating," says Grotto. "Unlike many other carbohydrates,Oats slowly integrate in a direct way, so as to have little impact on the amount of sugar in the blood. "All are healthy oats, but the strengthening of the role and diversity of cut (minimally processed) have up to 5 grams of fiber per assignment, so most of them the choice of stuffing. Instant Oats contain 3 to 4 grams per action.
Green tea
The slimming ingredient is not caffeine. Antioxidants called catechins are what to increase metabolism and burn fat. In a recent humandrank a bottle of oolong tea, green tea catechins to lose weight, increase your metabolism, mixed, and had a significant reduction in body mass index. Health bonus: The participants reduced their LDL (bad cholesterol).
Chilli
A cup of hot peppers on a regular basis can help you lose weight.
To promote exercise to lose weight
One of the best ways to promote weight loss, exercise and be active at least 30 minutes a day. Brisk walking, jogging, biking, or internal use machinesas elliptical bikes are great ways to burn extra calories.
Add some 'of your strength training exercise routine is also recommended, because the increase in muscle mass increase your metabolism so you burn more calories at rest. Regular exercise also helps reduce stress and depression, the most common causes of weight gain.

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Weight Loss Tip Sheet to keep track of

If there is one universal truth about diet, is this: sooner or later, all increased. Willpower flags. Temptation strikes. Stress pushes you toward the refrigerator. It happens. The trick is to accept these dangers and back into the game as soon as possible.





To keep them motivated and on, here are some tips proven weight loss.





Weight loss tip sheet:





Weight Loss Tip # 1: learn to eat like a thin person.

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3 meal plans for healthy weight loss and diet

This article will tell you, 3 to implement simple, healthy meal plans for your weight loss efforts.
You wonder: "is it really possible to plan together for a meal that is healthy and will help me lose weight?" The answer is yes, read on to find out how. I'll tell you about 3 healthy meal plans that help both your diet and help you lose unwanted pounds.
The following are the three daily meals and meal plans sample healthy.

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Meal plans for losing weight - 3 meal plans you can start

Hi guys and girls. Let's see what I'm for you!
So, you think that is possible with simple meal plans to lose weight and stay healthy? Something that is not complicated and difficult to follow? I am here to say yes! E 'can, how? Read on, I'll show you how
I put some meal plans that will help not only you, your health goals, but also to help with weight loss. Yes, it is true, it is not starving for fat burning. You can eat healthy and still lose weight.
OkayHere are the 3 meal plan, I promise.
Breakfast
Before writing the diet plans I would say, the proteins are part of the meal and breakfast should be an exception.
Some things that should be included in the breakfast room, organic farm eggs, cottage cheese, nut butters raw or smoked fish. These are essential for a healthy breakfast. Add the carbohydrates in the form of vegetables, oatmeal, fruit, wholemeal bread or sprouted.
Okay, no more waiting, here are three meal plans to lose weightBreakfast:
1. 1 green apple and smoked salmon on slices of tomato.
2. 1 / 2 grapefruit with 2 eggs and 1 slice of bread toasted sprouted.
3. Almond butter with oatmeal, which can add a little 'of stevia to sweeten to be refilled and garnished with fresh berries.
Lunch
Again, you need protein at every meal. The easiest way to get protein at lunch, is to keep the leftovers from dinner last night. chicken pieces and pieces of fish are excellent sources of protein. Onlypaste it into your lunch salad.
Okay the 3 meal plans can be found here:
1. Cooked vegetables or salad with low-fat hamburger with mushrooms and brown rice. Add 1 orange and have a great lunch.
2. Broccoli with the remaining chicken legs / wings and 1 / 2 sweet potato.
3. Baked Tilapia with sautéed spinach, lettuce and peas. Add vinegar and oil as a condiment. Take 1 / 2 pineapple later.
Dinner
With dinner, many people have more time for breakfast or lunch, you canspend little time and be creative with your meal of the day at least. You can recipes that require little time. Add remove healthy ingredient or not your will stay or get healthy. Again, do not forget, carbohydrates and protein in your dinner.
1. Pasta and rice balls buffalo meat sauteed with broccoli.
2. Green salad, vinegar and oil as a condiment for grilled salmon over asparagus. You can follow this with fresh fruit salad.
3. Ocan go for Mexican salad, which is made of ground beef with lettuce and tomatoes. First, which is rice with guacamole and brown.
Snacks are available!
I am here to say something! weight loss programs say no to snacks. I told you that you are creating is that you eat to lose weight and stay healthy.
Let me explain why we need (not the kind most people have) snacks. If you starve yourself for long, it becomes difficult to follow the meal plans for losing weight. During prolonged periods of hunger They performof binge eating junk food. So, keep healthy snacks around. In this way you will not experience hunger and low blood sugar.
3 meals make great snacks that are:
1. Cottage cheese and pineapple.
2. 1 / 2 apple with 2 tablespoons of almond butter.
3. Trail mix with almonds, walnuts, dried fruit and pumpkin seeds.
Just follow these meal plans can help you lose weight and get and stay healthy without dieting. Then, follow these meal plans for losing weight.

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7-Detox: Lose Weight and completely

If you want to lose weight quickly and detoxify the body at the same time, you must use a detox diet for 7 days to try. Do not skimp on nutrition, though. Here are a sensible meal ideas for a week to help you achieve the fitness results you're looking for.
7-day detox diet breakfast ideas

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With this healthy weight loss Lean Chicken Salad Recipe

Image : http://www.flickr.com

This low-fat chicken salad recipe is perfect for bread to eat alone on a bed of lettuceor on toasted whole wheat bread. Chicken Salad spice up all the dishes.

This recipe has a sweet taste, with the addition of raisins.

Ingredients:

3 boneless, skinless, chicken breast, diced
1 / 2 cup sweet pickle taste
¼ cup red onion, finely chopped
1 cup fat-free mayonnaise
¼ cup celery, finely chopped
¼ cup red bell pepper, diced
¼Cup cherry tomatoes, diced
2 tsp. Salt
2 tsp. black pepper
2 tsp. Garlic powder
1 Tbsp. freshly squeezed lemon juice
½ cup raisins

To:

Preheat oven to 350 degrees. Grease a baking dish with cooking spray or olive oil. You can already buy the whole chicken or chicken breast diced and himself.

If you cut the food in this way, you are available, cut the chicken to your liking. In a medium bowl, combine the diced chicken,Mayonnaise and fresh squeezed lemon juice.

Lemon juice from the bottle can be substituted if you prefer. Mix the chicken salad. Now add the sweet taste of cucumber, red onion and celery. More mayonnaise may be used if mixture is too dry.

Continue to stir. Add the peppers, tomatoes, and raisins. Finally, salt, black pepper and garlic powder, chicken salad.

Cream together well and spoon the mixture into the panCourt. Spread the chicken salad evenly around. Cook the chicken salad at 350 degrees for 12-15 minutes or less depending on the size of your oven. Remove the pan from the oven and let cool.

Place the chicken salad in a bowl with a lid.

Chill the chicken salad before serving.

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10-Minute 10+10 Rainbow Chopped Salad for Weight Loss

You'll get a kick out of this - watching me in my own arena, sweating bullets.

You see, my big sister, Wendy (okay, not really bigger anymore, but older - once a big sister, always a big sister to a little sister), and I were recently visiting our parents.

We both eat the same crazy way - like rabbits. So we get the stuff out for our first, second, and main course - a huge, hunkin' salad for two - and she says to me, "Okay, Leslie, I want to see you do what you claim. Make this salad in 10 minutes."

The challenge was on, and I was the one on the hot seat. (Big sisters are such a pain sometimes and forever bossy!)

How could I refuse? I looked at the clock and jumped into the game.

I started washing the Romaine and butter lettuce. Oh dear, where was my mother's salad spinner. Stop the clock. Search for the spinner. I finally find it tucked away, out of reach, and lo and behold, it is a baby one. Oh, no, I'd be all day a spinnin' those green leaves.

Start the clock. Wash, wash, wash, spin, spin, spin, and spin some more. Okay, whew, the minutes are ticking away, but the lettuce is washed and spun dry.

Next: chop the lettuce. Wait a sec. Stop the clock! I can't find a knife with a large enough blade to quickly chop vegetables and, oh, yeah, I had forgotten - my mother doesn't like sharp knives. Greeeeat - my only choice of weapon is a dull, kindergarten knife.

I take a deep breath. Start the clock....oh, no, is this the only cutting board my mom has - it's too small - okay, Leslie, quit moaning (and big sister, QUIT gloating) and get to chopping - chop, chop, chop, chop, chop, chop.

Finally...the greens are washed, spun dry, and chopped. Now to find a large enough trough for the green bounty. Oh, dear. The frantic hunt through the cupboards is on - where, oh, where is there a bowl big enough for this gigantic salad for two. Stop the clock!

"Moooooooommmmmmyyyyyy, where is your largest bowl?"

And yes, at that point, my mother's name went from a middle-aged woman's "Mom" to a whiney little girl's "Mommy."

My mommy comes to my rescue. I smile sweetly. Glare at my sister with that big "I told you so" grin on her face. I grit my teeth on my tongue to prevent spillage of words. Start the clock.

Now to wash and chop the raw vegetables to add to the greens - darn this knife - chop, chop, chop, chop, and chop some more. Okay, whew, I throw the veggies into the lettuce to make my signature salad with 10 different vegetables, including the two kinds of lettuce and sprouts.

Voila! Done. Oh, no, I'm not - I have to find a lemon and some kind of vinegar for the dressing. Don't bother stopping the clock - 10 minutes is long gone.

At least 45 minutes from start to finish, my smirking big sister and ever-so-humbled me sit down to a feast - we feast our bodies with the best food and feast our spirits with each other's love, companionship, and the fun of keeping little sister in her proper place.

Okay, I totally get it. Now I know why so many of you complain about how long it takes to make a salad. Wash your greens and veggies ahead of time and keep them together in the refrigerator. Make sure you have the right tools and they are strategically located.

The recipe and instructions below were birthed from two sources: sheer exasperation and my sister's strong "suggestion" to write down what I do to make my 10+10 signature salad.

I pass the challenge on to you. After you have practiced with all the right tools, see if you can make a 10+10 salad in 10 minutes? I promise, cross my heart, when I am home, I can and do every day.

Let me know how you do. And I would love your suggestions, helpful hints, and additions that you have incorporated into your own healthy salad-making.

Happy creating and happy eating to make your body a happy body!

Dr. Leslie's 10-Minute 10+10 Rainbow Chopped Salad

Ingredients (Dr. Leslie's favorites--choose 10 favorite vegetables to build your own salad)

o Lettuce (2 lettuces=2 different vegetables for "10" count): 2 kinds equivalent to 1 head (Romaine, green-leafy or red-leafy, bib, and/or butter--NOT iceberg)

o Spinach: couple of handfuls

o Sprouts (3 different sprouts=3 vegetables): alfalfa, mung bean, or mixed bean

o Red vegetables: 1 tomato, ½ red bell pepper, ¼ cup radishes, ¼ cup red onion

o Green vegetables: ½ cucumber, ½ cup green cabbage

o Purple vegetable: ½ cup purple cabbage

o White vegetable: ¼ cup cauliflower

o 1 avocado (yes! actually a fruit!)

o Other options: broccoli, carrots, zucchini, yellow squash, green or orange pepper, snap peas, yellow onions

II. The "Must" Tools

o Large salad spinner--10¼" in diameter (Note: no holes in the bottom)

o Large cutting board--20¾" x 15"

o Chef's knife (sharp) with 8" blade

o Boning knife (sharp) with straight, narrow 6" blade

o Peeler

o Large bowl (the largest of the 4 stacked Pyrex glass bowls)

o Two oversized spoons or fork and spoon for tossing

III. Directions

1. Take all ingredients out of refrigerator and wash. If possible, wash vegetables for 2 salads ahead of time so they are ready to go.

2. Using salad spinner, spin the lettuce and spinach until very dry

3. Finely chop lettuce and spinach--it's easier to chew--and fill up a bowl large enough to contain a salad that will fill you up. (It takes time to learn how much salad is the right amount for you.)

4. Finely chop vegetables and place on top of large bed of lettuce and spinach.

5. Squeeze ½ a lemon over salad, along with a couple of shakes of balsamic vinegar (or any vinegar of choice).

6. Mix salad until the avocado coats the lettuce and vegetables very well. The salad will shrink down about 1/3.

IV. Helpful hints

Wash all green-leafy vegetables ahead of time so they are ready to go when you are ready to eat a salad.

Spin lettuce and spinach as dry as possible--they store better--and store in air-tight container.

Store all vegetables in the same area or same bag in your refrigerator so they are very accessible.

Chop green-leafy vegetables and other vegetables very finely to make chewing easier.

Dr. Leslie's 10-Second Secret
Salad Dressing

I. Ingredients

1 huge green-leafy salad with 10 different vegetables

½ of a fresh lemon or lime

Organic balsamic vinegar (or any favorite vinegar)

(BONUS: Almost no calories in dressing and extra nutrients from the lemon or lime)

II. Directions

1. Cut one lemon or lime in half and use fingers to squeeze the juice out of the lemon or lime onto the salad.

2. Give the bottle of balsamic vinegar a few shakes over the salad for desired amount.

3. Mix very well. If an avocado has been added to the salad, the avocado coats the salad, giving it a wonderful flavor and texture.

4. Stick fork into the vegetables, insert vegetables into mouth, bite down, and chew!

5. Stop eating when your brain tells you to stop. Throw the rest away. It is more of a waste to eat more food than you need than it is to feed the garbage disposal. Garbage disposals are cheaper and easier to replace than your body--a little different perspective than the "lick-your-plate" mentality that most of us were raised with.

After eating a large salad for lunch, you will get hungry in a couple of hours because raw vegetables digest quickly. That's what's supposed to happen--good food goes in, moves through you relatively quickly, the nutrients become a part of you, and the waste comes out. Very simple and normal process.

After eating a large salad for lunch, I get hungry within about 2½ hours. Very easy solution to hunger...EAT!

Simple rule: eat when hungry; stop eating when your brain tells you that you are satisfied.

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10-Minute 10+10 Rainbow Chopped Salad for Weight Loss

Image : http://www.flickr.com

You'll get a kick out of this - watching me in my own arena, sweating bullets.

You see, my big sister, Wendy (okay, not really bigger anymore, but older - once a big sister, always a big sister to a little sister), and I were recently visiting our parents.

We both eat the same crazy way - like rabbits. So we get the stuff out for our first, second, and main course - a huge, hunkin' salad for two - and she says to me, "Okay, Leslie, I want to see you do what you claim. Make this salad in 10 minutes."

The challenge was on, and I was the one on the hot seat. (Big sisters are such a pain sometimes and forever bossy!)

How could I refuse? I looked at the clock and jumped into the game.

I started washing the Romaine and butter lettuce. Oh dear, where was my mother's salad spinner. Stop the clock. Search for the spinner. I finally find it tucked away, out of reach, and lo and behold, it is a baby one. Oh, no, I'd be all day a spinnin' those green leaves.

Start the clock. Wash, wash, wash, spin, spin, spin, and spin some more. Okay, whew, the minutes are ticking away, but the lettuce is washed and spun dry.

Next: chop the lettuce. Wait a sec. Stop the clock! I can't find a knife with a large enough blade to quickly chop vegetables and, oh, yeah, I had forgotten - my mother doesn't like sharp knives. Greeeeat - my only choice of weapon is a dull, kindergarten knife.

I take a deep breath. Start the clock....oh, no, is this the only cutting board my mom has - it's too small - okay, Leslie, quit moaning (and big sister, QUIT gloating) and get to chopping - chop, chop, chop, chop, chop, chop.

Finally...the greens are washed, spun dry, and chopped. Now to find a large enough trough for the green bounty. Oh, dear. The frantic hunt through the cupboards is on - where, oh, where is there a bowl big enough for this gigantic salad for two. Stop the clock!

"Moooooooommmmmmyyyyyy, where is your largest bowl?"

And yes, at that point, my mother's name went from a middle-aged woman's "Mom" to a whiney little girl's "Mommy."

My mommy comes to my rescue. I smile sweetly. Glare at my sister with that big "I told you so" grin on her face. I grit my teeth on my tongue to prevent spillage of words. Start the clock.

Now to wash and chop the raw vegetables to add to the greens - darn this knife - chop, chop, chop, chop, and chop some more. Okay, whew, I throw the veggies into the lettuce to make my signature salad with 10 different vegetables, including the two kinds of lettuce and sprouts.

Voila! Done. Oh, no, I'm not - I have to find a lemon and some kind of vinegar for the dressing. Don't bother stopping the clock - 10 minutes is long gone.

At least 45 minutes from start to finish, my smirking big sister and ever-so-humbled me sit down to a feast - we feast our bodies with the best food and feast our spirits with each other's love, companionship, and the fun of keeping little sister in her proper place.

Okay, I totally get it. Now I know why so many of you complain about how long it takes to make a salad. Wash your greens and veggies ahead of time and keep them together in the refrigerator. Make sure you have the right tools and they are strategically located.

The recipe and instructions below were birthed from two sources: sheer exasperation and my sister's strong "suggestion" to write down what I do to make my 10+10 signature salad.

I pass the challenge on to you. After you have practiced with all the right tools, see if you can make a 10+10 salad in 10 minutes? I promise, cross my heart, when I am home, I can and do every day.

Let me know how you do. And I would love your suggestions, helpful hints, and additions that you have incorporated into your own healthy salad-making.

Happy creating and happy eating to make your body a happy body!

Dr. Leslie's 10-Minute 10+10 Rainbow Chopped Salad

Ingredients (Dr. Leslie's favorites--choose 10 favorite vegetables to build your own salad)

o Lettuce (2 lettuces=2 different vegetables for "10" count): 2 kinds equivalent to 1 head (Romaine, green-leafy or red-leafy, bib, and/or butter--NOT iceberg)

o Spinach: couple of handfuls

o Sprouts (3 different sprouts=3 vegetables): alfalfa, mung bean, or mixed bean

o Red vegetables: 1 tomato, ½ red bell pepper, ¼ cup radishes, ¼ cup red onion

o Green vegetables: ½ cucumber, ½ cup green cabbage

o Purple vegetable: ½ cup purple cabbage

o White vegetable: ¼ cup cauliflower

o 1 avocado (yes! actually a fruit!)

o Other options: broccoli, carrots, zucchini, yellow squash, green or orange pepper, snap peas, yellow onions

II. The "Must" Tools

o Large salad spinner--10¼" in diameter (Note: no holes in the bottom)

o Large cutting board--20¾" x 15"

o Chef's knife (sharp) with 8" blade

o Boning knife (sharp) with straight, narrow 6" blade

o Peeler

o Large bowl (the largest of the 4 stacked Pyrex glass bowls)

o Two oversized spoons or fork and spoon for tossing

III. Directions

1. Take all ingredients out of refrigerator and wash. If possible, wash vegetables for 2 salads ahead of time so they are ready to go.

2. Using salad spinner, spin the lettuce and spinach until very dry

3. Finely chop lettuce and spinach--it's easier to chew--and fill up a bowl large enough to contain a salad that will fill you up. (It takes time to learn how much salad is the right amount for you.)

4. Finely chop vegetables and place on top of large bed of lettuce and spinach.

5. Squeeze ½ a lemon over salad, along with a couple of shakes of balsamic vinegar (or any vinegar of choice).

6. Mix salad until the avocado coats the lettuce and vegetables very well. The salad will shrink down about 1/3.

IV. Helpful hints

Wash all green-leafy vegetables ahead of time so they are ready to go when you are ready to eat a salad.

Spin lettuce and spinach as dry as possible--they store better--and store in air-tight container.

Store all vegetables in the same area or same bag in your refrigerator so they are very accessible.

Chop green-leafy vegetables and other vegetables very finely to make chewing easier.

Dr. Leslie's 10-Second Secret
Salad Dressing

I. Ingredients

1 huge green-leafy salad with 10 different vegetables

½ of a fresh lemon or lime

Organic balsamic vinegar (or any favorite vinegar)

(BONUS: Almost no calories in dressing and extra nutrients from the lemon or lime)

II. Directions

1. Cut one lemon or lime in half and use fingers to squeeze the juice out of the lemon or lime onto the salad.

2. Give the bottle of balsamic vinegar a few shakes over the salad for desired amount.

3. Mix very well. If an avocado has been added to the salad, the avocado coats the salad, giving it a wonderful flavor and texture.

4. Stick fork into the vegetables, insert vegetables into mouth, bite down, and chew!

5. Stop eating when your brain tells you to stop. Throw the rest away. It is more of a waste to eat more food than you need than it is to feed the garbage disposal. Garbage disposals are cheaper and easier to replace than your body--a little different perspective than the "lick-your-plate" mentality that most of us were raised with.

After eating a large salad for lunch, you will get hungry in a couple of hours because raw vegetables digest quickly. That's what's supposed to happen--good food goes in, moves through you relatively quickly, the nutrients become a part of you, and the waste comes out. Very simple and normal process.

After eating a large salad for lunch, I get hungry within about 2½ hours. Very easy solution to hunger...EAT!

Simple rule: eat when hungry; stop eating when your brain tells you that you are satisfied.

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10-Minute 10+10 Rainbow Chopped Salad for Weight Loss

You'll get a kick out of this - watching me in my own arena, sweating bullets.

You see, my big sister, Wendy (okay, not really bigger anymore, but older - once a big sister, always a big sister to a little sister), and I were recently visiting our parents.

We both eat the same crazy way - like rabbits. So we get the stuff out for our first, second, and main course - a huge, hunkin' salad for two - and she says to me, "Okay, Leslie, I want to see you do what you claim. Make this salad in 10 minutes."

The challenge was on, and I was the one on the hot seat. (Big sisters are such a pain sometimes and forever bossy!)

How could I refuse? I looked at the clock and jumped into the game.

I started washing the Romaine and butter lettuce. Oh dear, where was my mother's salad spinner. Stop the clock. Search for the spinner. I finally find it tucked away, out of reach, and lo and behold, it is a baby one. Oh, no, I'd be all day a spinnin' those green leaves.

Start the clock. Wash, wash, wash, spin, spin, spin, and spin some more. Okay, whew, the minutes are ticking away, but the lettuce is washed and spun dry.

Next: chop the lettuce. Wait a sec. Stop the clock! I can't find a knife with a large enough blade to quickly chop vegetables and, oh, yeah, I had forgotten - my mother doesn't like sharp knives. Greeeeat - my only choice of weapon is a dull, kindergarten knife.

I take a deep breath. Start the clock....oh, no, is this the only cutting board my mom has - it's too small - okay, Leslie, quit moaning (and big sister, QUIT gloating) and get to chopping - chop, chop, chop, chop, chop, chop.

Finally...the greens are washed, spun dry, and chopped. Now to find a large enough trough for the green bounty. Oh, dear. The frantic hunt through the cupboards is on - where, oh, where is there a bowl big enough for this gigantic salad for two. Stop the clock!

"Moooooooommmmmmyyyyyy, where is your largest bowl?"

And yes, at that point, my mother's name went from a middle-aged woman's "Mom" to a whiney little girl's "Mommy."

My mommy comes to my rescue. I smile sweetly. Glare at my sister with that big "I told you so" grin on her face. I grit my teeth on my tongue to prevent spillage of words. Start the clock.

Now to wash and chop the raw vegetables to add to the greens - darn this knife - chop, chop, chop, chop, and chop some more. Okay, whew, I throw the veggies into the lettuce to make my signature salad with 10 different vegetables, including the two kinds of lettuce and sprouts.

Voila! Done. Oh, no, I'm not - I have to find a lemon and some kind of vinegar for the dressing. Don't bother stopping the clock - 10 minutes is long gone.

At least 45 minutes from start to finish, my smirking big sister and ever-so-humbled me sit down to a feast - we feast our bodies with the best food and feast our spirits with each other's love, companionship, and the fun of keeping little sister in her proper place.

Okay, I totally get it. Now I know why so many of you complain about how long it takes to make a salad. Wash your greens and veggies ahead of time and keep them together in the refrigerator. Make sure you have the right tools and they are strategically located.

The recipe and instructions below were birthed from two sources: sheer exasperation and my sister's strong "suggestion" to write down what I do to make my 10+10 signature salad.

I pass the challenge on to you. After you have practiced with all the right tools, see if you can make a 10+10 salad in 10 minutes? I promise, cross my heart, when I am home, I can and do every day.

Let me know how you do. And I would love your suggestions, helpful hints, and additions that you have incorporated into your own healthy salad-making.

Happy creating and happy eating to make your body a happy body!

Dr. Leslie's 10-Minute 10+10 Rainbow Chopped Salad

Ingredients (Dr. Leslie's favorites--choose 10 favorite vegetables to build your own salad)

o Lettuce (2 lettuces=2 different vegetables for "10" count): 2 kinds equivalent to 1 head (Romaine, green-leafy or red-leafy, bib, and/or butter--NOT iceberg)

o Spinach: couple of handfuls

o Sprouts (3 different sprouts=3 vegetables): alfalfa, mung bean, or mixed bean

o Red vegetables: 1 tomato, ½ red bell pepper, ¼ cup radishes, ¼ cup red onion

o Green vegetables: ½ cucumber, ½ cup green cabbage

o Purple vegetable: ½ cup purple cabbage

o White vegetable: ¼ cup cauliflower

o 1 avocado (yes! actually a fruit!)

o Other options: broccoli, carrots, zucchini, yellow squash, green or orange pepper, snap peas, yellow onions

II. The "Must" Tools

o Large salad spinner--10¼" in diameter (Note: no holes in the bottom)

o Large cutting board--20¾" x 15"

o Chef's knife (sharp) with 8" blade

o Boning knife (sharp) with straight, narrow 6" blade

o Peeler

o Large bowl (the largest of the 4 stacked Pyrex glass bowls)

o Two oversized spoons or fork and spoon for tossing

III. Directions

1. Take all ingredients out of refrigerator and wash. If possible, wash vegetables for 2 salads ahead of time so they are ready to go.

2. Using salad spinner, spin the lettuce and spinach until very dry

3. Finely chop lettuce and spinach--it's easier to chew--and fill up a bowl large enough to contain a salad that will fill you up. (It takes time to learn how much salad is the right amount for you.)

4. Finely chop vegetables and place on top of large bed of lettuce and spinach.

5. Squeeze ½ a lemon over salad, along with a couple of shakes of balsamic vinegar (or any vinegar of choice).

6. Mix salad until the avocado coats the lettuce and vegetables very well. The salad will shrink down about 1/3.

IV. Helpful hints

Wash all green-leafy vegetables ahead of time so they are ready to go when you are ready to eat a salad.

Spin lettuce and spinach as dry as possible--they store better--and store in air-tight container.

Store all vegetables in the same area or same bag in your refrigerator so they are very accessible.

Chop green-leafy vegetables and other vegetables very finely to make chewing easier.

Dr. Leslie's 10-Second Secret
Salad Dressing

I. Ingredients

1 huge green-leafy salad with 10 different vegetables

½ of a fresh lemon or lime

Organic balsamic vinegar (or any favorite vinegar)

(BONUS: Almost no calories in dressing and extra nutrients from the lemon or lime)

II. Directions

1. Cut one lemon or lime in half and use fingers to squeeze the juice out of the lemon or lime onto the salad.

2. Give the bottle of balsamic vinegar a few shakes over the salad for desired amount.

3. Mix very well. If an avocado has been added to the salad, the avocado coats the salad, giving it a wonderful flavor and texture.

4. Stick fork into the vegetables, insert vegetables into mouth, bite down, and chew!

5. Stop eating when your brain tells you to stop. Throw the rest away. It is more of a waste to eat more food than you need than it is to feed the garbage disposal. Garbage disposals are cheaper and easier to replace than your body--a little different perspective than the "lick-your-plate" mentality that most of us were raised with.

After eating a large salad for lunch, you will get hungry in a couple of hours because raw vegetables digest quickly. That's what's supposed to happen--good food goes in, moves through you relatively quickly, the nutrients become a part of you, and the waste comes out. Very simple and normal process.

After eating a large salad for lunch, I get hungry within about 2½ hours. Very easy solution to hunger...EAT!

Simple rule: eat when hungry; stop eating when your brain tells you that you are satisfied.

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