“A loving person lives in a loving world. A hostile person lives in a hostile world. Everyone you meet is your mirror.” -Ken Keys

Breakfast: Cream of Wheat with cinnamon, protein powder fruit smoothie
snack: hard boiled egg
Lunch: Turkey Sandwich (whole grain bread, turkey, canned green chilis), orange
Snack: mixed green salad, tuna, cucumber, tomato, golden raisins, sunflower seeds
Dinner: 3oz.grilled Flank Steak, 1/2 C. Rice-Cranberry Pilaf, spinach cooked with garlic and onion

Breakfast: 1 cup Raisin Bran; 1/2 cup skim milk
Snack: several sticks of celery, jicama and bell pepper, 3 T. “spinach dip”
Lunch: Spinach Salad (2 1/2 cups raw spinach leaves, 1/2 cup sliced fresh mushrooms, 1/2 cup croutons, and 1 hard boiled large egg white, sliced, 3 T. fat free salad dressing); small tangerine.
Snack: handful of frozen grapes, string cheese
Dinner: Scallops and Linguine with Peanut Sauce (lots of veggies, 4 oz. scallops, 2/3 C. ww linguine); steamed spinach (I’ve got a huge bag of baby spinach that needs eaten up!)

Nothing in this World is more important than a healthy state of mind. With that, all things are possible. A healthy state of mind compliments any life situation. Affirmations are a powerful way for conditioning the mind to maintain optimum health throughout our entire life. Affirmations are practiced by writing them out on paper, saying them out loud to ourselves, rehearsing them privately in our minds, recording them and playing them back. Here are a few guidelines for practicing Affirmations:
 
Affirm that something is happening here and now. Be careful that you are not affirming something will happen in the future. This is actually a negative affirmation, which says, "Oh, someday I will be rich." Place the results in today, rather than the future.
 
Affirm only the desired result, without placing any hidden reference to undesired things. For example: Affirm that "My relationship is healthy and loving," rather than affirming "My boring relationship is getting better." Affirm what you want, rather than what you want to get rid of.
 
Use the first person, and include your full name in every affirmation sentence. Example: "I, JoAnne Q. Public, am a happy, healthy, wholesome person."
Practice only one or two affirmations at a time, giving them time to work on the subconscious before moving on to other affirmations.
 
Affirmations are like planting seeds. Nourish them with continued energy everyday. Give them time to work, and sprout results. Be open to creative ways that affirmations manifest results. Affirmations are practiced by repetition, and are done everyday. Repetition produces results, excuses don't.
 
Write them out ten or twenty times each morning and each evening. Record and play them back while exercising, working, driving. Paste them on notes around your house. Rehearse them in your mind when challenged by a difficult situation. Cultivate what you want to grow. Work with any subconscious fallout from your affirmations, but don't quit doing the affirmation.

Breakfast: Cheesy Eggwich (1/2 C. eggbeaters, 1 oz. cream cheese, ww English muffin, 1oz. lowfat cheddar); 1 C. unfiltered Cranberry Juice
Snack: Egg salad (hard boiled egg, grated onion, seasoning, just enough mayo to moisten – doesn’t take much when I add the grated onion, which is pretty juicy) stuffed into celery
Lunch: Hot Roast Beef Sandwich (3oz. thinly sliced Sirloin, 1 slice tj’s multigrain roll; thin gravy from thickened beef stock); 1 cup sliced asparagus, carrots, and sugar snap peas
Snack: 15 pistachios, 1/2 pear
Dinner: Thai Peanut Noodles with Shrimp (pea pods, water chestnuts, bamboo shoots, sliced mushrooms, 4 oz. of shrimp. 1/4 cup cubed pineapple and 1 T. of dry white wine); 1 C. cooked linguine (this was just plain old regular white pasta, not the best thing for me, but I just really wanted the texture of the “real” thing and not the chewy-ness of ww pasta) tossed with 2 T. peanut sauce

Breakfast: 1 whole-grain toaster waffle topped with one small banana, sliced, and sprinkled with 1 T. pecans and 1 T. syrup; ½ C. Greek Yogurt
Snack: 30 pistachios
Lunch: Grilled cheese sandwich (2oz. of reduced-fat cheddar, 3 tomato slices, and a pinch of dried basil on 2 slices of whole-grain bread. Cooked with olive oil, not butter); 1 carrot and 2 stalks celery, cut into sticks, 1 T. cilantro mayo
Snack: sugar free jello, 1/2 C. yummy blueberries from a neighbors garden
Dinner: 3oz. Baked Chicken; 1/2 Baked Potato; Roasted Asparagus (6 spears) & Mushrooms (1/2 C. halved)

Breakfast: 1/2 cup hot multigrain cereal + 1/2 tsp. cinnamon + 1/4 cup skim milk; 1/2 cup blueberries; 2 slices center cut Bacon, cooked crisp
Snack: Hard Boiled Egg
Lunch: 1 1/2 cups Herb-Garlic Soup; Tomato-Basil Crostini (Combine 1/2 medium chopped tomato, 1 teaspoon of minced red onion, and 1 tablespoon of julienned basil leaves. Toss with 1 teaspoon of olive oil and 1 teaspoon of balsamic vinegar. Toast two slices of French bread (i use a multigrain bread from TJs), and cover bread with tomato-basil mixture.); 1 medium pear
Snack: 1/2 ww pita stuffed with crunchy veggie slaw and 1 stick string cheese, shredded up
Dinner: 1 C. ww Pasta; 1/2 cup marinara sauce + 2oz. Ground Beef (4%); 1 T. Parmesan cheese; Garden salad with 2 cups romaine lettuce, 1 medium tomato, 1/2 small cucumber sliced + ¼ C. steamed broccoli flowerets, 2 T. Balsamic Vinaigrette
 

Herb & Garlic Soup
 
2 14-oz. cans low sodium vegetable broth
1 head garlic (15 cloves), peeled
1 medium onion, peeled and quartered
1 1/2 tsp. fresh parsley
1 1/2 tsp. fresh cilantro
1 tsp. fresh mint
1 tsp. basil leaves
1 tsp. curry powder
1/4 tsp. red pepper flakes
1 T. lemon juice
 
In a medium saucepan, combine all ingredients except lemon juice. Bring to a boil, then reduce heat and simmer, covered, for 30 minutes. Remove from heat and allow to cool partially. Puree in batches in a blender or food processor. Return to pan, add lemon juice and reheat.
 
Yield: 4 servings
Calories: 46
Fat: 1.6g
Fiber: .5g
 
I love this stuff. I use my own homemade chicken stock instead of the canned veggie stuff. This makes a light opening soup to help fill me up before I eat a meal. It works well as a saute liquid instead of plain broth or water. I also have drizzled a bit of this over rice or chicken before re-heating it in the microwave -- to keep it moist while heating, and it gives a lovely flavor.

Breakfast: Spinach and Mushroom Omelet, Home Fries (1/2 C. diced cooked potato); Sliced Kiwi
Snack: Deli turkey rollup with crunchy veggie slaw
Lunch: 1 C. Garlic-Herb Soup, 1/2 Ham and Swiss Cheese sandwich with horseradish mustard; small orange.
Snack: string cheese
Dinner: Sweet and Sour Chicken (stir fry with 3oz chicken, 1 cup bok choy, 1/2 cup carrots, 1/2 whole red bell pepper, 1/2 whole green bell pepper, 1/4 cup sliced water chestnuts, 1/4 cup unsweetened pineapple chunks, and 2 tablespoons sweet and sour sauce); 2/3 cup cooked brown rice.
 
Crunchy Veggie Slaw
 
These are great rolled up inside a piece of deli meat, or as a sandwich topper.
 
1 medium zucchini
1 bell pepper
1/2 C. grated carrots
1 small red onion
1/4 C. red wine or balsamic vinegar
1 T. olive oil
Salt and pepper to taste
 
Slice all vegetables thinly. Toss with oil, vinegar, salt and pepper. Add to sandwiches for extra veggies and crunch.
 
Yield: 4 servings
Calories: 52
Fat: 4g
Fiber: 1g