Enjoy this quick and easy meal on a hot summer day. Prep time is only about 10 minutes!

What you’ll need:

- 2 Cups Mixed Greens or just plain Spinach
- 1/3rd Large Cucumber
- Sliced Almonds
- 5 Oz Chicken Breast
- Chives (to taste)
- 1 Tbsp Olive Oil
- 1 Tbsp Balsamic Vinegar
- Pinch of Montreal Chicken Spice

Directions:
1. Barbecue chicken with a pinch of montreal chicken spice.
2. While chicken is cooking prep greens, cucumber and chives in the same bowl.
3. Add cooked chicken to prepared greens.
4. Mix Olive Oil & Balsamic Vinegar in a small dish and pour over the Greens & Chicken.
5. Sprinkle over approximately 1 tbsp of sliced almonds.
6. Enjoy – Simple and easy!

I found a great picture online on pinterest called “control your cravings” This is in reference to http://www.luxcoaching.wordpress.com. It is PERFECT, I had to share! If you’re having cravings, chances are you’re lacking a specific nutrient and your body is telling you that you need this nutrient to function properly! Some of these are a little harder to connect which one you’re lacking but it’s a great guideline. Pay attention, don’t let cravings side track you!

Chocolate – This ones for the ladies! You’re lacking Magnesium. Eat things like: Nuts, seeds, legumes and fruit.

Sugary foods & sweets - You could be lacking Chromium (eat broccoli, grapes, cheese, chicken), Carbon (Fresh fruit), Phosphorous (Chicken, beef, fish, eggs, dairy, nuts, legumes or grains), Sulphur (Cranberries, horseradish, cauliflower, broccoli or cabbage), or Tryptophan (Cheese, liver, lamb, raisins, spinach, or sweet potato.)

Bread, pasta, other carbs – Lacking Nitrogen. Eat high protein foods such as meat, fish nuts and beans.

Oily/Greasy/Fatty Foods – Lacking Cacium. Try eating cheese, legumes, yoghurt, milk, broccoli, or green leafy vegetables.

Salty foods - Chloride (fish or goats milk) or Silicon (nuts or seeds)

 Hope this helps everyone stay on track!

Nutrition Facts:
Calories: 413
Fat: 11 grams
Carbs: 25 grams
Fiber: 4 grams
Protein: 47 grams
Sugar: 7 grams 

What you’ll need:

• 3/4th cup of mixed Bell Peppers. I used orange, yellow and red. Green pepper would work just as well!
• 1 cup of chopped Broccoli
• 1/4th cup White Onion
• 5 ounces of pre-cooked Chicken Breast (about the size of your palm) I cook my meat a week in advance and freeze it in the freezer – saves on cooking time during the week!
• 1/4th cup of Green Valley Ranch Teriyaki Sauce (Sugar free, fat free, carb free, calorie free, gluten free) This stuff is AMAZING!
• 1 pinch of Pepper (to taste)
• 1/4th cup of baked Soy Nuts
• Pam Cooking Spray

Directions: 

1. Preheat skillet on stovetop on medium heat, when reached desired temperature spray a light layer of Pam Cooking Spray to prevent food from sticking to pan. Other cooking oils such as olive oil would work well.
2. Mix all vegetables into pan then cover skillet with a lid. Occasionally stir with a spatula to ensure vegetables don’t burn. 
3. When you see the onions have “browned” and the vegetables have softened, add in the Chicken Breast and 1/4th cup of Teriyaki Sauce.  Sprinkle in pinch of pepper and cover with lid.
4. Lower heat to a “minimum” so your vegetables and chicken are simmering and can soak up the Teriyaki Sauce. Let simmer for 10 minutes.
5. Place stir-fry into bowl and top off with crunch Soy Nuts.
6. Enjoy!

Nutrition Facts:
Calories: 309
Fat: 16 grams
Carbs: 34 grams
Fiber: 5 grams
Sugar: 1 gram
Protein: 11 grams
Sodium: 120 mg 

What you’ll need:

• 1/3 cup Oatmeal
• 1/2 (or) 3/4 cup of Water 
• 1/4 cup Mixed Nuts
• 1/2 cup Mixed Berries (Strawberries, Blueberries, Blackberries, Raspberries)
• 1 single serving package of Stevia (or) any type of sweetener

Directions:

1. Place oatmeal in bowl with 1/2 or 3/4 cup of water (depending on how you like your oats, I prefer mine more moist than dry) Sprinkle in package of Stevia and Mixed Berries.
2. Cook for 2 minutes and 15 seconds.
3. Top off with the 1/4 cup of Mixed Nuts.
4. Enjoy!  Quick and easy!

Nutritional Facts:
Calories: 105 
Fat: 0 grams
Sodium: 130 grams
Carbs: 30 grams
Fiber: 6 grams 

What you’ll need:

• 1 large Apple (I used Cortland as they are the great apples to bake with, but any apple will do.)
• 1/4th cup of Old Thyme No Sugar Added Syrup
• 2 tsp Granulated Brown Sugar-Twin
• 1 tsp Cinnamon
• Spritz of cooking oil or Pam

Directions:

1. Preheat oven to 390 degrees.
2. Wash, then cut apple into large slices and place on a pan lightly sprayed with Pam.
3. Sprinkle Cinnamon and Granulated Brown Sugar-Twin evenly over apples.
4. Drizzle 1/2 of the 1/4th cup of Sugar-Free syrup over the apples.
5. Bake for 25 minutes or until apples appear golden and soft.
6. Drizzle remaining 1/2 of Sugar-Free Syrup over apples.
7. Enjoy! (Tastes best hot)

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