lentils, barley, sweet potato, walnuts

1. Sweet potato
Poke holes in sweet potato with fork or knife, place it on a backing sheet and cook at 425 degrees F for about 50 minutes.

let cool a few minutes then remove peeling. Mash your potato with a fork add about 1 teaspoon of butter and a little salt (i used 2 turns of a sea salt grinder) and 1/4 cup of black walnuts. mix together, enjoy.

2. Lentils
boil 1 cup of water, add 1 cup of lentils. Reduce heat to simmer, cook for about 20 minutes or until lentils are tender but still firm. Drain excess water if any, then season with garlic powder, salt, and pepper.

3. Barley
Boil 2 cups of water for 1 cup of barley. Add barley reduce heat to low boil. Cook barley for 20 minutes, there should be no water left in the pot. lightly salt.

take 1/2 cup of lentils and mix in 1/2 cup barley. place next to sweet potato for a colorful meal.

Eating for Flexibility

1. Foods that fight inflammation

Fish, walnuts, flax seeds, pumpkin seeds and green leafy vegetables.

Cinnamon, ginger, turmeric and chili peppers.
I love putting a cinnamon stick in my water bottle.

-Calcium & Vitamin D
Dairy products and green leafy vegetables
Vitamin D is important for calcium absorption. Calcium helps build strong bones and is used in muscle contraction.

– Collagen
Nuts, beans, nut butters, almond flower, lentils, hummus and hemp seeds are all foods high in plant protein. Foods high in vitamin C also aid in the production of collagen. Such as, chili peppers, kiwis, lemons, thyme, Guavas, mustard spinach.

2. Foods that increase inflammation ….Run away..

Grain-fed Meat
Beef, chicken, pork.
grain fed animals are given antibiotics and hormones, which are then transfer to our bodies through ingestion. This trigger our nervous system that we are under attack, increasing inflammation. The grain and hormone diet causes the animal to gain weight but it also causes weight gain in people who eat that animal.

Milk, cheese, yogurt, butter

Refined flour
Found in more pizza dough, white bread, crackers, pasta, breakfast cereals, flour tortillas to name a few.

Sugar, fried foods, artificial additives
fast foods, backed goods, breakfast cereals

I am sure you could have guessed most of these foods… Always remember, everything in moderation.

Simple. Savory. Vegan

1. Start by boiling 4 cups of water for two cups of Black beans. Cook on low boil for 1.5-2 hours. string occasionally.Season beans with garlic powder, cumin, oregano and salt.

When the Black Beans are about 2/3 of the way cooked, start the barley.

2. In another pot boil 2 cups of vegetable broth, add 1 cup pearled barley and simmer for bout 20 minutes. Season with Curry powder, paprika and salt.

3. While Barley is cooking, chop 1 zucchini, 2 carrots, two bell peppers and 1/4 onion. coat a pan with EVOO, and stir fry vegetables over med-high heat. Season with Italian seasoning, salt and pepper.

WHY Black beans? 1 cup of Black beans adds up to 15 grams of Protein, 41 grams of carbohydrates, and 15 grams of fiber. For slow burning energy, quick muscle repair, and healthy digestion! Woo!

WHY Barley? Barley has more fiber, vitamins and minerals and less calories than most other grains. Its the perfect grain to fight diabetes and a nice pasta/grain alternative when trying to lose weight.