Day 1

Upon awakening:

Sit quietly, take three slow deep breath

Say the bible verse for this week

Mentally review the food I will eat and work for the day

Brush teeth

Eight ounces hot water with fresh lemon juice



Tea: green or black


Lentil Artichoke Soup

Slice of whole grain bread


Go for a walk

Eight ounces of water


Late Afternoon

Stand up straight, take slow and deep breath


1/4 cup trail mix

Tea or water

Exercise: 10 min cardio and a walk after dinner


One pot pasta primavera


Prepare for tomorrow

Recipe for Lentil Artichoke soup

  • Olive oil
  • onion diced
  • 1 carrot diced
  • garlic minced
  • dried basil
  • dried oregano
  • 2 cups water
  • red pepper
  • salt
  • bay leaf
  • dried red lentils
  • fresh tomato
  • quartered artichoke hearts
  • kale leaves


  • Over medium heat, add olive oil
  • add onion and saute
  • add carrot
  • add garlic, basil, oregano, cook for a minute
  • add water, pepper flakes, salt, bay leaves, lentil, stir
  • boil the water and turn down to simmer, and add the tomato, artichokes, and kale
  • Simmer for twenty minutes
  • Remove bay leaves
  • add salt to taste

Instruction for cooking pasta primavera

  • 1 pound penne pasta
  • 4 tablespoons extra virgin olive oil, divided
  • ½ red onion, thinly sliced
  • 1 cup asparagus, trimmed and cut into 2-inch pieces
  • 1 cup frozen peas
  • 1 cup cherry tomatoes, halved
  • 1 cup artichoke hearts
  • 6 to 8 garlic cloves, minced
  • 3 tablespoons lemon juice
  • ½ cup freshly grated parmesan cheese
  • salt and pepper, to taste
  • 3 tablespoons finely chopped fresh parsley, for garnish
  1. Cook pasta according to package directions.
  2. Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Add in red onion and asparagus and saute 5 to 7 minutes until asparagus is tender crisp.
  3. Add in peas, tomatoes, and artichoke hearts and stir briefly until heated through, 1 to 2 minutes.
  4. Add in garlic and cook 1 minute more. Remove from heat.
  5. Add in pasta and toss with 2 tablespoons olive oil, lemon juice, and Parmesan until cheese is melted. Season with salt and pepper to taste. Serve hot with freshly chopped parsley to garnish.

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