Make Ahead Meals - Fitness Magazine

Thanks Shelley for these recipes :)


http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/make-ahead-freezer-friendly-recipes/?page=5

Super Foods - What You Might Not Know

Beans - helps prevent Heart Disease and Diabetes
Leafy Greens - fight cancer and osteoporsis
Citrus - shows promise for fending off Lung Cancer
Olive Oil - helps keep your Cholesterol Levels in check
Tomatoes - rich in lycopene, help prevent both prostate and breast cancer
Bok Choy - cancer fighting
Nuts - multiple health boosting compounds
Shitake Mushrooms - deliver immune boosting chemicals called polysaccharides
Apples - are antioxidant that can reduce allergy symptoms
Barley - helps prevent heart disease and diabetes
Peanut Butter - magnesium-rich, helps lower diabetes risk
Low Fat Yogurt - prevents osteoporosis
Cinnamon - counteracts diabetes complications
Kiwi - Vitamin C rich eases asthma and allergies
Sesame Oil - may counteract PMS
Avocados - Rich in B vitamins can help ease depression
Eggs - may help keep your eyes healthy as you age
Onions - fight inflammation
Cherries and berries - can ease arthritis related symptoms
Bananas - contain tryptophan, which your body converts to mood boosting serotomin
Pomegranates - are rich in antioxidants

Iron Sources

Blackstrap Molasses
Seaweed
Pumpkin Seeds
Quinoa!!!!
Almonds
Cashews
Raisins
Sesame Seeds
Dates
Free Range Eggs
Kelp
Spinach

Remember Vitamin C helps the absorption of iron,drink orange juice with the above.

Protien Sources

By Serving Size

Almond Butter/Cashew Butter - 2 Tbsp
Nuts/Seeds - 1/2 cup
Beans - 1/2 cup
Milk - 1 cup
Hard or Soft Cheese - 1 oz
Fish - 3 oz
Poultry - 3 oz
Meat - 3 oz
Egg - 1 large
Tofu - 1/2 cup

Maple Syrup Dressing

Cheryl's Famous Maple Syrup Dressing

1 Part Organic Maple Syrup
1 Part Olive Oil
1/3 of 1 part White Wine Vinegar

Shake ingredients, add more white wine vinegar to suit your taste.

Can be used in any salad, really good with salads that have strawberries.

Enjoy!