By Nicola Cucuiet and Sylvia Klinger
MONDAY
Breakfast
Muesli with fat free yogurt, walnuts, cranberries and banana – add one cup of muesli and half a cup of fat free yogurt. Stir in the walnuts and refrigerate over night. In the morning add the cranberries and the banana and some fat free milk depending on your preference.
Muesli is a breakfast cereal that is composed of various nutritious ingredients such as nuts, seeds, toasted oats and dried fruits that fuels the body with overall nutrition benefits. Muesli is high in fiber that helps to lower cholesterol and improve the health of the digestive system as well as manganese. It is low in saturated fats. The nuts contained in the muesli supply monounsaturated fats and essential fatty acids which are beneficial for health.
340 calories/ single serving
Lunch
Aglio olio pepperoncino pasta – use whole grain pasta
This is a classic Italian recipe that combines the benefits of both garlic and olive oil. Since we are still in the flu season, it is important to make of your meals trusty remedies. Garlic promotes the well-being of the heart and immune systems with antioxidant properties and helps maintain healthy blood circulation. One of garlic’s most potent health benefits includes the ability to enhance the body’s immune cell activity thanks to a active component found in garlic named allicin. Olive oil has been known to boost the immune system and help protect against viruses, olive oil has also been found to be effective in fighting against diseases such as: cancer, heart disease, oxidative stress and obesity.
219 cal/ single serving
Dinner
Poached salmon with fresh herb salad
Salmon is a highly nutritious food, that has to be incorporated in a diet, and consumed regularly. This fish is high in omega 3 fatty acids, that have a protective effect against heart disease, diabetes, some types of cancers and arthritis. Recent studies have shown that people with adequate levels of omega 3 fatty acids have a slimmer chance of developing cognitive problems such as Alzheimer’s disease and age-related cognitive decline. Also people who have sufficient levels of omega-3’s seem to have less depression and suicide risk. Pair your poached salmon with a fresh herb salad to add texture and crunchiness to this dish, making it one of the most healthiest and fresh lunch options available.
362 cal/ single serving
Snack
Hummus – If during the day you fell hungry and are craving something to eat, try a little bit of hummus with a few baby carrots, baby tomatoes, celery and whatever vegetable you see fit. This way you will still have a balanced meal without feeling frustrated and starved.
Live life. Enjoy it and Eat well.
