H E A LT H & B E AU T Y
Ingredients: 6 cups spinach 1 pound organic chicken breasts, 30 minutes at room temperate before grilling 1 teaspoon thyme 1 teaspoon rosemary 1 avocado, sliced ⅓ small purple onion, sliced Actions: 1. Preheat the gas grill to medium-high until the temperature reaches 400º. 2. Coat both sides of each chicken breast with olive oil or avocado oil. Sprinkle with thyme and rosemary. 3. Lightly grease cooking grates of the grill with oil to prevent sticking. Add chicken, close lid, and cook for 8 minutes. Turn the chicken over and cook for 7 minutes more or until it’s cooked through. It should be juicy and tender. Let the chicken sit for 5 minutes before slicing. 4. While chicken is grilling, add spinach to each plate. Add the avocado and onion slices. Sprinkle walnuts over each plate. 5. Whisk vinaigrette ingredients. 6. Add cooked chicken to plates, and drizzle the vinaigrette over each one. 7. Sprinkle red chili flakes or diced fresh red chili over the entire salad to finish it! Tip: If you don’t have a grill, you can bake chicken at 450º for 15–20 minutes. Vinaigrette: ⅓ cup olive oil or avocado oil 2 tablespoons apple cider vinegar 1 tablespoon fresh lemon juice Sea salt and pepper optional
Snacks and dessert options include: Because juice has many benefits for soothing the nervous system, it is important to have at least one juice below every day. • Green Juice: 2 celery stalks, 1 cucumber, ½ a peeled lemon, 1 green apple, 1 thumb-size piece of ginger. • Beet Juice: 1 small raw beet, 3 carrots, 2 celery stalks, 1 red apple, ½ a peeled lemon, 1 thumb-size piece of ginger. • Citrus smoothie: in a blender: 1 grapefruit peeled, 2 oranges peeled, and ½ a peeled lemon • One piece of fruit. • My cookie dough recipe: Whenever I crave cookies, I can make these nourishing treats in a jiffy! Within 10 minutes, you, too, can be eating delicious cookies that melt in your mouth! I use butter-flavored Nutiva coconut oil in this recipe to give it the flavor of butter SocialLifeMagazine.com
while keeping it dairy-free. Just mix these ingredients in a bowl: 1 cup tigernut flour or gluten free paleo mix, ¾ cup almond flour, ¼ cup tapioca flour, ¼ cup chopped walnuts, 2 tablespoons Hu chocolate gems or organic dark chocolate chips, 5 teaspoons honey or 5 seeded and diced dates, 1 tablespoon butter-flavored Nutiva coconut oil or extra-virgin coconut oil, 1 tablespoon MCT oil, 1 teaspoon pure vanilla extract, 1 tablespoon organic SunButter or other sunflower seed butter, ¼ teaspoon salt, ¼ teaspoon baking soda. Mix all the ingredients in a large bowl until well combined. This should produce a moist dough. Add a dash of water if needed to reach desired consistency. Roll into balls; they are ready to eat! You can also bake these for 7 minutes at 325°. • My chocolate ball recipe: Add to a bowl: 1 cup gluten free flour (like almond flour or a paleo mix), ¼ cup cacao powder, 2 seeded and diced dates, 2 tablespoons honey, 1 tablespoon MCT oil or coconut oil, 1 tablespoon tapioca flour, ¼ teaspoon vanilla, and ⅛ teaspoon sea salt. Mix until well combined and moist, then roll mixture into one-inch balls. If dough sticks to hands, add more nut meal. If dough is too dry, add water. These are ready to eat now, but can also be stored in the fridge or freezer for a different texture. Tip: For a cool-looking chocolate ball and some extra texture, roll them in hemp seeds, shredded coconut, goji berries, or chopped walnut pieces. I also love adding roasted sunflower seeds in these. If you want to cut back on the sugar, replace honey with 2 tablespoons of SunButter. • Tea at bedtime will cap the day, in a way, as well as help you relax for a good night’s sleep. However, you can drink as much noncaffeinated tea as you like throughout the day. Make sure it includes one of these ingredients: chamomile, green tea, St. John’s wort, lemon balm, rhodiola, or ginger.
SUNDAY — PREP DAY I recommend starting this plan on a Monday, so you can prep everything you need on a Sunday.
Just Do Your Best and Know I’m on Your Side Psychologists say that goal-setting and achievement are positive for people experiencing anxiety, and I agree. I encourage you to strive for progress, not perfection. Even if you start the plan and don’t finish it or do it 50 percent, be happy for yourself. That would be amazing. I don’t care about anything other than seeing you practice selfcare so you can gain some relief and be happy. Remember this: You played the ball on the court. You were in action. This is the most important thing. uIf you have any questions, please contact me via my website lianawernergray.com. Also post some pics of your meals and tag me on Instagram: @lianawernergray and @theearthdiet.