Here are the ingredients for the 12 vegetable medley we eat daily and instructions (and also the other things we eat etc.).
Buy the following 12 vegetables (organic): carrots, onions, potatoes, broccoli, asparagus, bell peppers, kale, mushrooms, zucchini, cilantro, purple cabbage and eggplant. You can also add or subtract some vegetables. cauliflower or other vegetables if you'd like- we sometimes even add brusselsprouts but they may be a little bitter sometimes, although healthy.
Then, chop them up and put them in a crock pot.
You should cook it on the slow cook setting which is more healthy as it doesn't destroy as many of the vitamins (cook for about 4 hours or to the texture you like- don't overcook til it becomes too soft).
Then for a full 6 quart crock pot which we fill up, we just get about a pound of organic hamburger or chicken and cut it up finely/into very small pieces. So if you're only making about half that, then maybe 1/2 pound would be enough.
After cooking the finely ground up meat, you should put it in a separate bowl, which you'll store in the refrigerator, to use a little at a time when you warm up the vegetable medley (this adds some flavor and gives you a little protein- but you can make it without any meat if you're vegetarian).
We don't use any flavoring except to salt it (this is the healthiest way). Don't salt it while you're cooking, just salt it when you warm it up in a pan and after you actually put it in your bowl- and just use low heat when you warm it up and only warm it up for about a minute.
Of course, you can add other seasoning if you like, but be careful not to use much and try to just use healthy types of seasoning.
You should just put the vegetable medley in the refrigerator immediately after you eat some and just take it out briefly to warm some each time you eat. It should easily last 5 or 6 days no problem.
Now to have more volume, balance and to get full, you should cook some rice in a rice cooker (preferably organic brown rice) in the morning when you have your first meal of the 12 vegetable medley. Usually it can just sit for the whole day in the rice cooker and you can take some out and put it in the pan with the vegetable when you warm it up even the 2nd time during the day.
We almost always eat this at least twice a day (like maybe lunch and dinner, but often even for breakfast).
Besides this, we always have several fruits available to eat and we usually start our day with just a small volume of organic cranberry and pomegranate drink mix (with about 20 drops of lime or lemon juice for each of us). And we have another of our favorite 100% fruit juices to drink with the meal, and we sometimes drink some raw milk. We also try to eat a little walnuts, almonds and maybe pistachios on most days. But the main things is the vegetable medley and rice. We are not fanatical, and we do eat a little meat (organic) and we often have a ham or other meat sandwich with tomatoes, various greens (organic baby spring mix, spinach and arugula) and avocado with organic wheat bread. We also eat out occasionally and we like our occasional organic vegetable pizza (and I have my snicker bars sometimes too lol). But 80% or more of what we eat is very healthy. And of course, always try to make sure to get as full as possible on the nutritious food before eating any crappy food.
Of course, I try to always get at least 7 to 8 hours of sleep, and I've learned how to keep the stress level down (and how to keep my happiness level up which also increases health and boosts your metabolism). Studies definitely show that lack of sleep causes stress to the body and cortisones etc. which actually make the body store fat more and slow down the metabolism. So getting enough sleep is very important too.
Always feel free to ask any questions.
Warm regards,
Edward
PS In the classes I also talk about a number of other ways to "cheat calories" and feel satisfied and full, and ways of strategically eating that give you the same basic taste sensation but much less calories, and their is a basic mind set "a lean, healthy person's mind set" that I teach which makes so called dieting, no longer feel so much like dieting (because "diets" almost always fell, because they imply sacrifice, and no one can continue to sacrifice indefinitely). So there must be a basic different way of looking at food and even experiencing food- and I think there are few people who enjoy food more than I do or can taste all of the subtle differences etc. which can also be taught and trained. There are a number of other things that figure into the equation of being truly healthy, like what I call, "50% of Age Super Health" including of course, starting an effective exercise program and literally thinking of yourself as younger and moving and acting as though though you are younger. And as you start getting in better shape you will more naturally start moving and acting younger (and of course, in your mind, it's good to be thinking you're younger, faster and stronger from today).
Buy the following 12 vegetables (organic): carrots, onions, potatoes, broccoli, asparagus, bell peppers, kale, mushrooms, zucchini, cilantro, purple cabbage and eggplant. You can also add or subtract some vegetables. cauliflower or other vegetables if you'd like- we sometimes even add brusselsprouts but they may be a little bitter sometimes, although healthy.
Then, chop them up and put them in a crock pot.
You should cook it on the slow cook setting which is more healthy as it doesn't destroy as many of the vitamins (cook for about 4 hours or to the texture you like- don't overcook til it becomes too soft).
Then for a full 6 quart crock pot which we fill up, we just get about a pound of organic hamburger or chicken and cut it up finely/into very small pieces. So if you're only making about half that, then maybe 1/2 pound would be enough.
After cooking the finely ground up meat, you should put it in a separate bowl, which you'll store in the refrigerator, to use a little at a time when you warm up the vegetable medley (this adds some flavor and gives you a little protein- but you can make it without any meat if you're vegetarian).
We don't use any flavoring except to salt it (this is the healthiest way). Don't salt it while you're cooking, just salt it when you warm it up in a pan and after you actually put it in your bowl- and just use low heat when you warm it up and only warm it up for about a minute.
Of course, you can add other seasoning if you like, but be careful not to use much and try to just use healthy types of seasoning.
You should just put the vegetable medley in the refrigerator immediately after you eat some and just take it out briefly to warm some each time you eat. It should easily last 5 or 6 days no problem.
Now to have more volume, balance and to get full, you should cook some rice in a rice cooker (preferably organic brown rice) in the morning when you have your first meal of the 12 vegetable medley. Usually it can just sit for the whole day in the rice cooker and you can take some out and put it in the pan with the vegetable when you warm it up even the 2nd time during the day.
We almost always eat this at least twice a day (like maybe lunch and dinner, but often even for breakfast).
Besides this, we always have several fruits available to eat and we usually start our day with just a small volume of organic cranberry and pomegranate drink mix (with about 20 drops of lime or lemon juice for each of us). And we have another of our favorite 100% fruit juices to drink with the meal, and we sometimes drink some raw milk. We also try to eat a little walnuts, almonds and maybe pistachios on most days. But the main things is the vegetable medley and rice. We are not fanatical, and we do eat a little meat (organic) and we often have a ham or other meat sandwich with tomatoes, various greens (organic baby spring mix, spinach and arugula) and avocado with organic wheat bread. We also eat out occasionally and we like our occasional organic vegetable pizza (and I have my snicker bars sometimes too lol). But 80% or more of what we eat is very healthy. And of course, always try to make sure to get as full as possible on the nutritious food before eating any crappy food.
Of course, I try to always get at least 7 to 8 hours of sleep, and I've learned how to keep the stress level down (and how to keep my happiness level up which also increases health and boosts your metabolism). Studies definitely show that lack of sleep causes stress to the body and cortisones etc. which actually make the body store fat more and slow down the metabolism. So getting enough sleep is very important too.
Always feel free to ask any questions.
Warm regards,
Edward
PS In the classes I also talk about a number of other ways to "cheat calories" and feel satisfied and full, and ways of strategically eating that give you the same basic taste sensation but much less calories, and their is a basic mind set "a lean, healthy person's mind set" that I teach which makes so called dieting, no longer feel so much like dieting (because "diets" almost always fell, because they imply sacrifice, and no one can continue to sacrifice indefinitely). So there must be a basic different way of looking at food and even experiencing food- and I think there are few people who enjoy food more than I do or can taste all of the subtle differences etc. which can also be taught and trained. There are a number of other things that figure into the equation of being truly healthy, like what I call, "50% of Age Super Health" including of course, starting an effective exercise program and literally thinking of yourself as younger and moving and acting as though though you are younger. And as you start getting in better shape you will more naturally start moving and acting younger (and of course, in your mind, it's good to be thinking you're younger, faster and stronger from today).