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Sonya's Healthy Eating Menu

Weekend Menu
by

Sonya Yan

on 20 April 2013

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Transcript of Sonya's Healthy Eating Menu

Breakfast Weekend Menu SONYA'S MAZE OF HEALTHY MEALS Welcome To The Maze... Ready to Start Your Journey To A Where you can... Eat
Smart I V E O
N
G L
I
V
E S
T
R
O
N
G Follow the Path To the End of the Maze In order to have a... Let the Journey Begin ? Poached Egg Whole Wheat Bread Natural Low-Fat Yogurt Nuts Walnuts Pecans Fruits YOGURT AND NUT FRUIT SALAD (Smaller Portion) Food Groups Grain Whole Wheat Bread/ Toast Meat & Alternatives Egg (poached) Nuts (walnuts, pecans) Spinach Fruits in Salad: apples Natural Low-Fat Yogurt 100% Vegetarian Meal Saturday Morning: NUTRITIOUS &
DELICIOUS Sunny Start Smoothie Mango Peach Orange Rainbow Of BONUS Pass all
Barriers To Healthy Eating If you follow my meals, you'll be
jumping past barriers in no time Diet Balanced Spinach Fruity Burst Smoothie Special Smoothie
for Vegetarians
and Lactose
Intolerants! Strawberry Banana Soy Milk Soft Tofu Low Fat
Milk Beverages: Choice Of... Low Fat Milk Mango Instead of regular yogurt, you'll have

or LACTOSE
INTOLERANT
OPTIONS These types of yogurt
will keep your calcium
levels UP :D Total Prep Time: 8 minutes An alternative for milk which keeps the levels of calcium intake high for those who are lactose intolerant Soy Milk: Soft Tofu: An alternative for meat which gives vegetarians
the nutrition they need from the flesh of animals Strawberry $0.30 OR $0.25 $0.35 $0.30 $0.22 $0.25 $1.00 $0.15 $0.20 $0.40 $1.00 $0.30 $0.25 $0.25 $0.30 Lactose-Free Yogurt $1.00 Only... $6.02 Japanese
Cuisine Lunch Soy Milk OR Peach Orange blueberries melon Banana LACTOSE FREE YOGURT CALCIUM-FORTIFIED YOGURT Appetizer D A R G O N R O L L CALIFORNIA Ingredients: whole wheat rice Entree Beverages Edamame Beans Only 3 simple steps to make this delicious dish! (Low-Salted) Boil Edamame Pods in H
O
T W
A
T
E
R Drain the Boiled
Water Serve in
Bowl Lightly
Sprinkle
Salt (optional) Choice Of: Miso Soup Tofu Seaweed Green
Onion Seaweed Pickled
Ginger Wasabi Crab Avocado Cucumber Egg Fish Eggs Sauces: M A Y O N A I S E Low Sodium
Soy Sauce Aloe Vera
Juice Gel What is Aloe??? Aloe is a type of plant that is made into drinks and
even used for medicine to treat skin conditions. The part that is used is the gel inside the leaves of the plant. Lots of BENEFITS! Helps Digestive system function normally Reduces anemia (a condition caused by a low number of red blood cells) Encourages Weight Loss! Helps your body burn calories faster Reduces blood sugar levels Boosts your immune system Orange Juice LACTOSE
INTOLERANT
OPTIONS Calcium-fortified Orange Juice Sun of Food Groups What is Miso??? Miso is a thick paste made from fermented soybeans barley and other grains. While the most common use of this paste is a traditional Japanese beverage called Miso Soup it can also be incorporated into many recipes. Miso
Paste BENEFITS Miso is a heart-healthy food! As a high-sodium paste it surprisingly doesn't affect your blood pressure , , , It is easily digestive and helps this system function properly It's an Anti-Cancer Food! Studies show that miso is associated with a decreased risk of many cancers. , Instead of regular orange Juice... you'll be having In order to still consume
calcium without any
lactose ingredients Zesty Asian Chicken Salad Ingredients edamame beans You Will Need: Broccoli Peppers
& Carrots Lettuce Tomatoes Chicken
Breast Red or Green
Cabbage (Low Sodium) Japanese
Sesame
Salad
Dressing seaweed avocado cucumber Did you know that...? Wasabi is known for it's ability to fight
bacteria and germs inside the body
and also protects you from cancer! broccoli peppers carrots cabbage lettuce tomatoes (roasted) green onion seaweed (raw) aloe vera juice orange juice (squeezed orange) Grain brown rice $0.25 mayonnaise (low-fat) sesame salad dressing Meat & Alternatives chicken breast fish eggs egg crab tofu $0.40 $0.50 $0.25 $0.30 $0.32 $0.20 $0.22 $0.33 $0.50 $0.22 $0.30 $0.34 $0.45 $0.20 $1.00 $0.25 $0.50 $0.20 $0.23 $7.9 $0.45 BOTH Dairy and Meat & Alternatives $0.50 BOTH Meat &
Alternatives and Fruits and
Vegetables Only... Total Prep Time: 25 minutes Menu for Japanese Cuisine Lunch and HEALTHY
LIFESTYLE For the Breakfast Meal 511 12.5g 2.5g 0g 205mg 344mg 40g 15% 5% 0% 11% 13% 14% 12g 34% 19g 25g 39% 41% 42% Its not only about Never Forget to... 511 17g 2.5g 0g 20% 10% 0% 5mg 2% 604mg 12% 47g 16% 8g 20% 9g 27g 31% 13% 29% Saturday Afternoon: For the Lunch Meal Dinner Feast Grilled Kebabs (Low Salt
and Oil) Beef Tomatoes Peppers Onions Trimmed Fat
On Meat Vegetarian Kebabs Ingredients Contain NO Animal Meat Tofu: Great alternative for meat so you can get the same nutrients from animal
meat (ex. protein, iron, etc.) Peppers (red, yellow) Onions Zucchini Mushrooms Cucumber (made from beans) Mini Potato Pot Pie Ve ge ta ri an Di sh Whole Wheat Crust Potatoes Carrots Peas Milk OR Take Your Family For A Bike Ride Take A Family Jog Shooting Star Of FOOD GROUPS Fruits & Vegetables Fruits & Vegetables Dairy tomato peppers onions $0.60 mushrooms zucchini cucumber peas carrots potatoes Beverages: Grain Whole Wheat Crust (dough) Milk (low fat) OR Soy Milk Meat & Alternatives beef tofu $0.43 $0.25 $0.15 $0.22 $0.21 $0.23 $0.32 $0.20 corn green onions $0.25 $0.13 $0.70 $0.80 $0.73 $1.00 $0.63 Beverages: chicken broth $0.10 Total Prep Time: 20 minutes Only... $6.95 choice of: (All decaffeinated tea) For Dinner Meal 411 9g 12% 1.5g 6% 0g 0% 43mg 8% 190mg 10% 31g 10% 10g 19% 13g 13g 30% 23% 25% Beverages: Egg Dr op Soup egg chicken broth green
onions corn Fresh Mint and Basil
Tea Mint Basil Tea Leaves (decaffeinated) Lemon Iced
Tea Tea bag (decaffeinated) Ice Cubes Lemon
Juice This drink is very high in vitamin C and also has many health benefits from just the lemon juice itself! Minerals: Most of the essential minerals that are required by the human body are present in lemon juice. (ex. calcium, iron, magnesium, potassium, etc.) Health: Lemon juice boosts the immune system and can provide relief for illnesses such as high blood pressure, respiratory disorder and obesity. Saturday Evening: Follow
the trail
to... Where you can play: TAG, HIDE AND SEEK, and many
other activities Day #1: And you
can even
play... interactive
sports with
your family
at a park! and remember that, Exercising doesn't have to be a chore, Have FUN with it Sunday Morning: Breakfast Food Groups Grain Whole Wheat Bread/ Toast Meat & Alternatives Egg Nuts Strawberries blackberries Rainbow Of Beverages: Low Fat Milk Total Prep Time: 10 minutes cranberries $0.18 OR $0.10 $0.24 $0.29 $0.30 $0.15 $0.16 $0.21 $0.40 $0.60 $0.35 $0.40 $0.25 $0.20 $0.70 Only... $6.16 Almond Milk OR mango pineapple blueberries kiwi banana Dairy For the Breakfast Meal 411 9g 1.5g 0g 43mg 190mg 31g 12% 6% 0% 8% 10% 10% 10g 19% 13g 32g 30% 23% 25% French Toast Be rry De li ci ous Whole Wheat Bread Strawberries Blackberries Blueberries Granola & Nuts Cranberries Bananas Oats Milk (non fat) Ba na na Oat meal Cru nch Choice Of... LACTOSE
INTOLERANT
OPTIONS Instead of Non-fat Milk in the Oatmeal and Toast, you'll have... Almond Milk This is a great way to avoid lactose but still gain calcium, protein, iron and might even help lower cholesterol levels. The GREEN Hulk Smoothie Lime
Juice Celery Cucumber Spinach Avacado Water Ice
Cubes Kiwi Pineapple Mango Smoothie Non-fat
Yogurt Lactose Intolerant: Calcium- fortified
Yogurt 1 Egg Fruits & Vegetables Beverages: spinach celery avocado lime juice cucumber $0.21 $0.28 $0.19 $0.23 $0.32 Oats $0.25 Plain non-Fat Yogurt Calcium Fortified Yogurt (plain) OR (lentils) Granola $0.15 OR 100% Vegetarian Meal Vegetarian Salad Style 443 12g 2.5g 0g 15% 9% 0% 47mg 14% 341mg 12% 47g 16% 8g 20% 9g 27g 31% 13% 29% For the Lunch Meal Sun of Food Groups Fruits and Vegetables hummus cucumber peppers red onion lettuce tomatoes pineapple juice apple juice Grain whole wheat bread $0.33 Dairy swiss cheese Meat & Alternatives tofurky ham salmon white bean paste $0.21 $0.22 $0.27 $0.30 $0.50 $0.88 $0.88 $0.40 $1.00 $0.25 $0.50 $0.99 $8.87 $0.99 BOTH Meat &
Alternatives and Fruits and
Vegetables Only... Total Prep Time: 25 minutes LUNCH e l S t y And
BEGIN
A... Fresh
New
Start ROOTS: 6 Meals of HEALTHY WEEKEND Choose from any fresh ingredients and make your own sub! Have your sub, your way!
That's what makes SUBWAY. You make it,
You Enjoy it! (low fat) Eggplant (also an alternative for Meat!) Sub
Ingredient
Options Vegetarian Sub Lactose-Free Sub Sub For People With
No Eating Restrictions Raisins Also Great for
Vegetarians! Dairy Beverages: Beverages: You may choose:
4 from any 6 sub ingredients provided depending on your eating restrictions. Fruits and Vegetables Beverages: Dairy Vegan Sub Sunday Afternoon: Pick any 4 sub ingredients from the 3 categories of:

Vegetarian Sub
Lactose-Free Sub
Vegan Sub Whole Wheat Bread But Healthier! Extremely High in Calories due to: thick and unnecessary bread that contains high fructose corn syrup massive amount of toppings inside bun causing an over-stuffed sub sandwich SUNDAY LUNCH
MEAL Healthy Unhealthy Lemon Herb Salmon Herbs Oregano Parsley Salmon Lemon Beverages: (low sugar) Beverages Choice Of... Water Pure Pineapple Juice All Natural Apple Juice Sandwich Ingredients: Lemon Herb Salmon: parsley oregano $0.23 $0.32 lemon $0.15 My Sunday Lunch
Sandwiches are
beneficial to your
health because: the wholesome whole wheat bread is the perfect size in order to meet the right amount of grain products needed daily. these sandwiches contain 4 of any healthy ingredients inside that insure you a healthy lifestyle. (ex, lettuce, tomatoes, non melted cheese, turkey) In addition, the toppings include all 4 food groups from Canada's Food Guide: ~Fruits & Vegetables ~Grains ~Dairy ~Meat & Alternatives. Water Water soy cheese $0.45 BOTH Dairy and Meat & Alternatives Shooting Star Of FOOD GROUPS Fruits & Vegetables broccoli carrots garlic $0.60 mushrooms ginger parsley corn Beverages/ Soups: Grain whole grain rice noodles Oyster Sauce Meat & Alternatives mini shrimp fish sauce $0.33 $0.25 $0.40 $0.21 $0.15 $0.32 $0.70 $0.50 $0.86 $0.63 Beverages: chicken broth $0.34 Total Prep Time: 30 minutes Only... $9.43 Dairy For Dinner Meal 317 5g 8% 0g 0% 0g 0% 4mg 1% 341mg 10% 45g 13% 8g 16% 4g 14g 18% 10% 12% Sunday Evening: Chinese Culture Dinner Day #2: (low oil and sodium) This dish includes a bowl of delicious stir-fried whole grain rice noodles, offering a great source of grains. This is topped with various types of nutritious vegetables such as broccoli, carrots, mushrooms, and garlic. The meat section includes fresh mini shrimp with a dairy and delicious oyster sauce inclusive of low sodium. Stir Fry Noodles W O N T O N S O U p Multi- Grain Congee (Chinese porridge) Congee is a traditional chinese porridge that combines hot-steaming rice, with an assorted group of vegetables and meats. Specifically, I have made this dish even healthier by incorperating multi grain rice, carrots, corn, and fish sauce to add a kick of flavour. This bowl of congee is also garnished with fresh herbs of parsley and ginger. Beverages Choice Of... multi-grain rice $0.85 Beverages/ Soups: All Lactose
Free! whole wheat wonton wrappers whole wheat dumpling wrappers $0.60 $0.60 Bok Choy Whole-Wheat
Wonton
Wrappers Chicken Stock SOUP D U M P L I N G Vegetable
Broth Whole-Wheat
Dumpling
Wrappers VEGETARIAN and VEGAN bok choy green onions cabbage chives $0.36 $0.23 $0.45 $0.37 lean ground pork $0.68 Have the Whole Family Make/ Fold Dumplings and
Wontons Together! Will include: BLACK BEANS Instead of Chicken Breast For Great Protein! VEGETARIAN
OPTIONS Instead of the shrimp in noodles... SCRAMBLED
EGGS VEGETARIAN
OPTIONS MORE NO O
Y
S
T
E
R S
A
U
C
E I
N P
O
U
R
S SOY
SAUCE EXERCISE IN ALL 4 SEASONS Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we, meaning that we must set small goals and build upon them. However, this does not mean that once you hit your target, you can rest and give up on exercising, it must be continuous, through all seasons of the year. Whether it's from the warm and sunny summer days...to the freezing cold winters, now you've learned that exercise can be placed into many fun activities! Follow your dreams, work hard, practice and persevere.
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