Fruit Salads

Having a hard time getting fruit in your diet? Sometimes it is hard for me too because I am desperate for a variety of flavors. Recently I’ve been mixing at least four different fruits (and maybe a veggie) together to make a fruit salad or fruit bowl. That way I’m more incited to eat these […]

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Meal prepping 

“By failing to prepare, you are preparing to fail.” Having no healthy meals prepared is a sure way to fail or fall off a meal plan. Meal prepping is the answer! For step by step instructions as to how to meal prep your own week’s worth of delicious, nutritious meals email info@gilanebrain.com! Cheers!

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Vegetables & Weight Management

Not only can eating vegetables help fight disease (see Vegetables & Fighting Disease), they can also help fight unwanted weight gain. Vegetables are low in calories, carbohydrates and fats. The amount of calories in one cup of vegetables is just a fraction of their other food counterparts such as meats, diary, breads, processed snack foods, […]

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Healthy Chicken Fried Rice

Here’s another idea of what to do with your grilled chicken to spice things up and keep consistent on your meal plan. I love me some chicken fried rice but man, that saturated and trans fat in the oil and butter they use is no bueno. I love taking dishes I enjoy and substituting ingredients to […]

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High Cholesterol

SUGGESTED READING: Good Fat / Bad Fat Egg Yolk: Cholesterol & Heart Disease Cooking Oils, Fats & Lard Virgin Oils SUGGESTED RECIPES: Avocado’ed Eggs COMING SOON: (In editing. Thank you for your patience) NUTS: PROTEIN & GOOD FATS – coming soon! YOGURT: PLAIN, PROTEINS, PROBIOTICS & FAT FATTENING SALADS & THE 35 GRAM FAT/DAY RULE […]

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Batch Cooking Baked Brussels for Meal Prep

How do you batch cook your veggies? For me it’s usually however I can cook a large quantity at one time. Try this roasted Brussels sprouts recipe to get your meal prep on lock down. Preheat oven to 400° F  I buy my Brussels sprouts in bulk at Costco for $3.99 for 2 lbs. There […]

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Grilled Salmon

   INGREDIENTS 4 oz. salmon crushed sea salt crushed black pepper 1/2 lemon 1/2 lime Olive oil DIRECTIONS Heat grill to med-high Make a small, shallow tray of aluminum foil Coat bottom with olive oil Place salmon in aluminum foil tray Sprinkle with crushed sea salt & black pepper Place on grill Squeeze lemon & […]

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Why Water is a Part of My Meal Plan : Kidney Stones, Skin & Sleep : Are you drinking 8oz water before your first cup of coffee? 

Aside from carbohydrates, if there is one thing you take away from this program, let it be how important water is to the human body. The body is composed of 70-99% water. Without an adequate supply, many internal functions such as digestion, absorption of nutrients, circulation of blood, transportation of nutrients and maintenance of body […]

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What’s Up with Ketogenic Diets?

Many factors come into play when selecting the right vegetable for you. How you prioritize each factor also depends on a number of factors such as budget, availability, shelf life. For my Ketogenic Meal Plan, I try and stick with vegetables lowest in carbohydrates (numbers 1-15 below). A complete list from lowest to highest in […]

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Grilled Curry Chicken

      This is one of my favorite marinades to spice up batch cooked chicken. With only 5 ingredients and them all being regular spices you can find at your local grocery store and may have some already in your cabinet – how can you go wrong?  INGREDIENTS: 2 tbsp olive oil  2 tsp curry […]

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