Foods That Heal - Gluten Sugar Dairy Free...

Foods That Heal

Glute Dairy Sugar Free Presents

Michelle DeBerge Copyright 2010 All Rights Reserved

Foods That Heal


Meet Michelle DeBerge

Professional Life Coach, Motivational Speaker, America’s Leading Life Redesign Expert, Foodie, Chef and Best-selling Author, Michelle De-Berge employs a unique blend of psychology, coaching techniques and spirituality to help others ”design the life of their dreams.”

Michelle’s ultimate mission: To help you achieve more success, achieve your dreams and design the healthy lifestyle you desire for the long term.

She uses her own experience of a serious health scare, her recovery, her discovery and study with some of the world’s top experts in nutri-tion, diet and health, to form the foundation for her health and well-ness programs.

She has rewritten her cookbooks to create her recipes gluten, sugar, dairy free. They have bold flavor, international flair and are quick and easy. Since she struggled physically for so many years, it is her pas-sion to help others be healthy and do it with ease and grace.

Michelle’s authenticity in identifying with the struggles that so many face has been a key factor in Michelle’s success. She inspires per-sonal growth and motivates people to redesign and renew their lives. She blends spirituality, experience, lifestyle, health, wellness and coaching together to create unique programs for her clients and audi-ence.

Her story, her experience and her passion relate to each individual and is priceless in positively impacting each person. Michelle’s own compelling personal story is what ultimately led to her career in help-ing others to find themselves, their happiness and success within.

She has helped guide her clients over the past 15 years to great suc-cess through a proven method of training, daily support and more. Us-ing a time-honored, holistic approach that acknowledges the contribu-tions of mind, body and spirit, Michelle custom tailors her programs and guides participants through an awakening process that empow-ers them. With her innate ability to recognize what’s holding them back, Michelle will assigns the right exercises to help them diffuse their obstacles and liberate their capacity to reach mental, physical, and spiritual fulfillment.

http://lifecoach-usa.com http://glutensugardairyfree.com

2Michelle DeBerge Copyright 2010 All Rights Reserved

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Green Juice Tips

I love to start my day with a big glass of green juice. It not only gives me en-ergy but it has helped me with my weight loss. When I don't juice for a few days I notice a big difference.

One of the reasons that people don't juice is because there are so many in-gredients and it is a big process to get out each one, juice and then clean the juicer. I have found a way around that.


The first step is to purchase your ingredients and wash them. The next step is to make individual bags with all the ingredi-ents for green juice in each bag.

Now when it is time to make green juice you just grab a pre-made juice bag. I have timed the process. It takes 5 minutes exactly to juice the bag, wash the juicer and pour your juice! Since I started doing this process, I don't skip juice days as often.

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Each bag makes about 3-4 cups of juice. I like to drink a large amount in the morning. Feel free to divide this recipe in half and make smaller juice bags for yourself. I use all organic ingredients. Some people add lemon juice to this recipe.

The green juice should be drunk at once. It looses its nutri-ents quickly. I do not suggest making a pitcher and keeping it in the fridge. If you want to keep it, blend it with a little coco-nut water instead of juicing. This process allows the nutrients to stay longer and you can make it ahead of time. Personally, I prefer to juice it.

5Michelle DeBerge Copyright 2010 All Rights Reserved

1 green apple

1/2 english cucumber

1/2 head of celery (using all of it)

1/2 bunch curly parsley

2 inch piece of ginger root

2 big handfuls of kale (I use baby kale)

2 big handfuls of spinach (I use baby spinach)

Juice of 1 lime.

After I make my juice, I pour it into my glass that already has 3 ounces of aloe juice in it and I stir it together then squeeze in the juice of one lime.

I noticed this past winter I did not catch colds, the flu or my normal sinus infections. Is it the juice? I believe that the juice played a big part in keeping me healthy.

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Green Juice Recipe


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Section 3

5 Health Benefits of Limes

Limes are a delicious addition to cook-ing, baking and even squeezing a little in your water can make a tasty treat. However, did you know that this sweet and sour little fruit could also improve your health? It can.

Limes have been used as a treatment for scurvy in sailors since the 1400’s. It was eaten and squeezed into water to not only stave off this disease, but it also helped treat foul water that has been stored for long periods of time. As well as a treatment for scurvy, limes can be used to treat and prevent other health conditions as well as being beneficial for your general health.


• Malaria: Malaria has plagued countries that do not have the resources to provide medications to treat the disease. How-ever, the addition of limes to the patients as treatment en-ables the sufferer of this disease to recover with minimal medication.

• Skin conditions: The oil in the lime peels helps fade skin dis-coloration and age spots, especially on aging skin. It is also used as a treatment for dandruff and other conditions of the skin and scalp.

• Fights Cancer: Limes contain flavonoids, which are anti-carcinogens. These compounds, especially the ones in limes, have actually killed cancer cells in the laboratory. Also the fla-vonoids in limes (called limonoids) stay in your blood longer than other flavonoids.

• Kidney stones: Citric acid has been proven to inhibit the for-mation of kidney stones and limes have more citric acid in them than other citrus fruits.

• Lowers cholesterol: Flavonoids found in limes have been shown to lower the cholesterol and triglyceride levels in ani-mals that were fed a high cholesterol diet.

Squeezing lime in your food and drinks can actually be benefi-cial for your health. Bake and cook with it. Eating limes can make you healthier and there are no side affects!

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The Health Benefits of Ginger

I always have ginger root in my fridge and ginger powder in my spice rack. Ginger is one of my favorite spices. I love it in my green juice, in many of my dishes and I even love it candied. Gin-ger is a warming spice and comes from the same family as cardamom and turmeric.


Ginger adds distinct flavor to dishes and is most com-monly used in Asian dishes. It also has a ton of health benefits. One of its most common health benefits is when it is used as treatment for upset stomachs. A common practice is to make ginger “tea” to drink to soothe the stomach. That simply means to slice up some ginger and simmer it in water so that the flavor and oils get into the water and then drink it warm.

There have been some studies that show ginger inhib-its inflammation, nausea, asthma, ulcers, cholesterol, dementia and diabetes among a few. It has also been used for menstrual cramps, prevention of colds and flus, heartburn and many other things.

In the 14th century a pound of ginger was the same value as a whole sheep! Ginger has been traded longer than most spices.

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Michelle DeBerge Copyright 2010 All Rights

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Top 4 Foods for Beauty

Eating healthy is not just for your in-sides. Eating healthy is extremely im-portant for your skin, nails and hair.

The health of your hair, skin and nails show what kind of health you’re in. When your system is unhealthy it will show up in the health of your skin, nails and hair. So if you want shiny hair, smooth skin or strong nails, you need to look at the foods you eat.

The chemicals that show up in your food and in the air, along with pesti-cides and pollution, all penetrate your body every day. When they do that, they can break down the collagen, keratin and elastin.


These are the building blocks of your hair skin and nails and if they are in poor shape you need to make a change. The best way is to start eating these 4 foods to increase your health.

The Top 4 Foods for Beauty

• Green vegetables. The darker the vegetable the better is the best rule of thumb. Kale, spinach and swiss chard etc. contain vitamins A, K, C, E, B and iron all of which are great for your hair and nails and give you soft clear skin. They also have high water content and which is important, when you are hydrated, your skin and hair are healthier.

• Nuts. Certain nuts are rich in vitamin E and are very good for the health of your skin, nails and hair. Nuts like al-monds and pistachios are extremely healthy. Avoid nuts roasted in oil and are loaded with salt and other flavorings.

• Seeds. These crunchy little snacks are very healthy for not only your internal health, but they are great for the health of your hair, nails and skin. Chia, flax, hemp and pumpkin seeds are great for providing you with iron, potassium, mag-nesium, protein and omega 3 fatty acids. All of these nutri-ents are great for skin, nail and hair health.

• Root Vegetables. Another important vitamin for your skin, hair and nail health is Vitamin A. You can get an abun-dance of this in root vegetables like carrots, squash, pumpkin and sweet potatoes.

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Prep Time: 10 minutesCooking Time: 15 minutes Serves: 2Ingredients:

2 or 3 green onions cut into 1-inch pieces1 tablespoon chopped fresh ginger1 tablespoon chopped fresh garlic2 teaspoons garlic chili paste (you can find this in the Asian isle of your super-market)2 lemongrass stalks smashed with a meat tenderizer and cut into 2 inch pieces2 limes juiced1/4-cup tamari (soy or coconut aminos can be used here also)1 1/2-2lb flank steak

Asian Style Flank Steak


Instructions:

1. Mix the marinade in a large zip bag.

2. Lightly score the flank steak with a knife across the grain on both sides. This helps the marinade get into the meat.

3. Put the steak in the bag with the marinade, press out the air and seal. Make sure the marinade gets on both sides of the meat. I usually put the bag with the meat on a plate and into the fridge just in case the bag leaks, the plate will catch the mess. Marinade 4 hours or overnight. I always do it overnight to get the most flavor.

4. Cook the steak over medium heat on the BBQ to de-sired doneness, about 6 minutes per side for medium rare.

5. Remove from grill and let rest for 10 minutes before slicing thinly against the grain.

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Roasted Balsamic Veggies

Prep Time: 15 minutesCooking Time: 35-45 minutes Serves: 8Ingredients:8 oz. baby Bella mushrooms2 Japanese long eggplants2 zucchini squashes2 yellow squashes2 Mexican striped squashes2 bell peppers1 purple onion3 cloves of garlic, minced1/3-cup good balsamic vinegar2 teaspoons Dijon mustard½ teaspoon salt½ teaspoon fresh black pepper½ teaspoon dried thyme


Instructions:

1. Slice all the veggies in to one inch pieces and put into a large bowl.

2. In a small bowl mix the garlic, vinegar, Dijon, salt, pepper and thyme, with a fork until well incorporated.

3. Pour over the vegetables and mix well with your hands.

4. Put the vegetable mixture into a large zip bag and allow to marinate in fridge for 1-4 hours. This allows the vegetables to soak up most of the marinade.

5. Pre heat oven to 400 degrees.

6. Pour the vegetable mixture out onto a sheet pan and make sure they are all on one layer. You can use two sheet pans if desired.

7. Place in oven

8. After 15 minutes, stir and turn the vegetables over for even cooking.

9. Cook 20 minutes longer and check that they are done. If not cook another 10 minutes.

10. Once done, place in bowl and taste for season-ings. You may want to add some fresh salt and pep-per.

16Michelle DeBerge Copyright 2010 All Rights

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Lemony Quinoa Tabouli

Prep Time: 20 minutes Cooking Time: 15 minutes Serves: 1Ingredients:1/3 cup good organic virgin olive oil1/3 cup fresh squeezed lemon juice1 clove of garlic minced1/2 cup packed mint leaves1/2 teaspoon fresh ground black pepper3/4 teaspoon salt3 green onions1 bunch parsley3 large roma tomatoes or 4 small ones1/2 english cucumber1 cup uncooked quinoa.


Instructions:

1. First make the dressing by combining the olive oil, lemon juice, garlic, mint, salt and pepper in a blender. Pour into a large mixing bowl and set aside.

2. Cook the quinoa according to package directions. It is usually 1 cup quinoa to 2 cups of water. Bring to a boil, cover and simmer 10-15 minutes. As soon it is done, immediately put the hot quinoa into the dressing and mix well. This way the quinoa will soak up all of the flavor. Set aside to cool.

3. Finely chop the parsley and the green onions and put into a bowl.

4. Cut the cucumber and take out the seeds. Chop and add to the bowl.

5. Seed the tomatoes and dice, add to the bowl.

6. Stir together gently. Add this mixture to the cooled quinoa mixture and toss gently. Cover and refrigerate for at least an hour so the flavors come together. I like to make this a day ahead.

6. I like to have this for a protein rich breakfast with some sliced fruit on the side. It makes a great meal or side dish for grilled chicken or fish

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