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 In a large pot (2.5 gallons) chop into 2” cubes or pieces:

•  3lbs yams
• 2lbs onions
• 1 claw fresh ginger
• 1lb green beans or zucchini
• 1lb cabbage, broccoli or cauliflower
• 1 lb kale, chard or collard greens
• 1lb shitake mushrooms (stems are fine)
• 1 bunch cilantro, parsley or oregano
• ½ cup seaweed (Kombu, wakame, hiziki, or dulse)
• ½ cup flax seeds (add last 30 minutes)
•  Cover with water; gently boil for 4-5 hours.

Strain and serve. Refrigerate or freeze and reheat.

 Enjoy!

• Eating a medium amount – not too little or too much
• Not getting carried away trying to do the right thing
• Avoiding fads and quick dietary fixes
• Not getting stuck on only a few foods
• Making changes at a reasonable pace
• Aim to eat really well 85% of the time and allow yourself a bit of room, the goal isn’t perfection.

 Tools to live by:

• Chew, chew, and chew your food!
• Try not to drink liquids with meals, doing so impairs digestion
• Don’t skip meals, try to eat every 3-4 hours to keep your blood sugar stable
• Eat a good breakfast, with at least 1ounce of protein within an hour of waking; this is the only meal that speeds calorie burning.
• Eat your veggies, raw and lightly steamed the more the better, they help alkalinize the body
• Drink eight plus cups of filtered water each day
• Eat whole foods, if it comes out of a box it’s not whole

 Foods to avoid:

• Sugar and artificial sweeteners
• White flour products
• Refined and processed foods
• Hydrogenated and refined oils
• Soft drinks, diet and regular
• Alcohol – be moderate a serving of wine is 3oz
• Caffeine- be moderate
• Tobacco

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