High Carb


Eating starchy whole grains or root vegetables (high glycemic carbohydrates) is really healthy compared to processed junk food cakes and breads.

The fiber in real food that grow from the the ground keeps your blood sugar stable for a few hours providing energy and increasing your ability to focus.

The portion size of carbohydrates high one meal is the size of the fist, according to each man, woman, and child’s hand size; according to feeling full.


  • Eat raw fruits only as an appetizer
  • do not eat fruits for dessert in order to avoid stomach or GI distress like gas or diarrhea

Starches and Grains:

  • macaroni
  • pasta
  • spaghetti
  • rice
  • barley
  • kasha or buckwheat
  • grains
  • bread and rolls
  • cake
  • bread crumbs

Starchy Vegetables:

  • potatoes
  • sweet potatoes, yams
  • carrots
  • beets
  • starchy beans
  • corn
  • peas

Beverages & sugary drinks are not whole foods. Limit consumption of:

  • juice
  • soda
  • beer
  • wine
  • alcohol
  • flavored soy beverages
  • flavored rice beverages

This delightful Quinoa Recipe is

from: Olga Gulati https://www.thedailymeal.com/balanced-meals

Chinese medicine says our body synchronizes within the 5 elements: wood, fire, earth, metal and water; and each one has a corresponding color: green, red, yellow, white and black. Each of these elements and colors represent an organ as follows: liver, heart, spleen, lungs and kidneys.

Chinese medicine suggests: include all five colors in every meal if possible, or as often as we can.

Here is a delicious and simple recipe with all the 5 colors:

Quinoa Salad

– 1 cup quinoa

– ½ cup chopped celery

– 1 red apple small diced

– 1 cucumber small diced

– ½ cup sliced almonds

– ½ cup chopped basil

– ½ cup chopped parsley

– 1 tomato small diced

– 1 tsp black sesame seeds

– 1 tsp turmeric

– 1 tbsp Dijon mustard

– 1 tbsp honey

– 3 tbsp fresh squeezed orange juice

– 3 tbsp olive oil

– Salt

– Pepper

– 1 tbsp tamari sauce

Soak the quinoa for at least 3 hours and rinse several times. In a sauce pan bring 1 cup of water to a boil add the quinoa and bring down to a simmer.

Cook for about 20 minutes or until ready. You would usually know when quinoa is ready because a little white string comes off the grain. When cooked rinse with cold water, you want it to be still a little crunchy for this salad, (over cooked quinoa is best for stews or porridges).

In a bowl mix the quinoa and all the rest of the ingredients.

Mix all the ingredients for the dressing until they are completely smooth, then add to the salad and it will be ready to serve.

There are alternatives for this salad, you can add chopped celery, asian or other kind of pear or micro greens which gives it a very nice green and crispy touch.

Thank you to Olga Gulati at The Daily Meal

Emeril’s Bay Thyme Rosemary Roasted Potatoes are baked at 425 degrees F for 20 minutes then tossed and baked another 20 minutes. Two pounds of potatoes are seasoned with

1 tbsp coarse sea salt,

1 tsp hot smoked paprika,

1/4 tsp black pepper ground,

6 bay leaves,

6 sprigs of thyme,

3 sprigs rosemary. Put all the spices in a small bowl and mix. Peel potatoes and coat with spices.

Potatoes are the starchy high carb portion of a balanced meal.



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