A Day in the Life

"So what exactly do you eat?" This question always comes up. Here is a glimpse into the healthy eating habits of a handful of my health-seeking friends.

Shoshanna Harrari, Health Educator, Author: Seven Healing Fruits of Israel and The Garden of Spices. Ramat Raziel, Israel.

The following is more of a suggested daily eating plan from Shoshana, taken with permission from her awesome book The Garden of Spices.

In the morning drink about 3/4 of a liter of water. You can add a pinch of real sea salt for better digestion and hydration. About 20 minutes later have another glass of water with the juice of 1/2 lemon and some honey to taste (as long as you have no sugar sensitivities). For revving up the digestion it is a good idea to drink rejuvelac or some other fermented drink every other day for a few weeks or months.

Next it's a great idea to have some kind of a freshly squeezed wheatgrass juice, either straight up or mixed with some sweeter juice like apple or pineapple.

Next have some fresh fruit that is in season, a fruit smoothie such as orange-papaya or strawberry-apple with some soaked chia seeds, or a fruit salad. If you're on the run, a simple avocado on its own makes a great breakfast!

Later in the morning have some herbal tea such as peppermint, ginger, cinnamon or rosemary.

Before lunch have another glass or two of water. This can be followed 20 minutes later by some fresh vegetable juice like carrot and celery juiced with some other greens.

Lunch can be anywhere between 12:30 – 3pm depending on when hunger strikes. Seaweed is an excellent food for the thyroid so it's a good idea to put some in your salad at least a few times a week. You can have a nice sized salad for lunch made of a bed of greens like wild greens, lettuce, parsley, cusbara, beet leaves, and spinach. Add cabbage, carrot, tomato, cucumber, avocado, black olives. The dressing should have olive oil and/or flax oil, apple cider vinegar, a bit of salt and whatever spices you like such as garlic, oregano, turmeric and onion. You can add nuts or seeds to the dressing to make it creamy or sprinkle them on top of the salad. Add some sprouts to your salad for amazing nutritional and rejuvenating benefits.

Along with your salad you can have flax crackers or sprouted bread with a spread or pate such as guacamole, pesto, humus, techina. Add a few spoonfuls of fermented sauerkraut or other fermented vegetables for better digestion.

Two hours after lunch and throughout the afternoon you can drink water, herbal tea and vegetable juice.

It's best to let your digestion work at full capacity by not snacking after lunch.

About twenty minutes before dinner have some more water.

Dinner should be light so that it will be mostly digested by the time you go to bed, allowing the body to really rest and rejuvenate itself for the next day.

Ideally dinner should be eaten by one hour after sunset. Choices for dinner vary according to season. Summertime usually calls for lighter meals while in winter people usually want warmer, heartier food.

Some suggestions:

  • A fruit smoothie or green smoothie or just a glass of coconut milk
  • Fruit salad or raw fruit pie
  • A vegetable salad
  • Sushi wrap – vegetables and sprouts rolled up in Nori with a pate.
  • Some sprout or sourdough bread with a spread
  • An avocado sandwich made with sprout or sourdough bread, sprouts, greens, lettuce, tomato
  • Lightly steamed vegetables
  • Seed-like grains such as quinoa, kasha, wild rice, amaranth and millet.
  • Legumes such as lentils, mung beans, adzuki beans, soaked overnight before cooking.
  • Baked vegetables – sweet potato, orange squash, onion, broccoli, and asparagus.
  • A blended soup such as cream of squash, cream of cauliflower, spicy tomato made with almond or coconut milk.
Try to keep dinner simple yet satisfying and delicious.

Two hours after dinner have a relaxing tea such as chamomile.

Relax with a hot bath or shower and some light stretches before bed. Ideally, bedtime should be 9:30 – 10pm.

Tatiana Gondelman, 30, Stay-at-home mom of four very energetic kids! Jerusalem, Israel.

I start my day off with a glass of water with the juice of 1/2 a lemon. Then I have a wheatgrass shot (straight up!). I follow that with a fruit salad of 1/4 papaya, 1 banana, 1 orange and 1 nectarine or almond milk, banana and spinach smoothie

For a mid-morning snack I have four dates and a small handful of Walnuts

For lunch I have a large salad with mixed greens, purslane, tomato, cucumber, carrot, 1/2 an avocado, 1/4 cup raw cultured sauerkraut, organic black olives, and small handful of pumpkin seeds, dressed with olive oil and grey salt and a small sprouted wheat roll.

Dinner is often some kind of a wrap like carrot, celery, cucumber, bell pepper and tomato sticks wrapped in Nori Sheets and drizzled with techina. Sometimes with a cup of Quinoa added in.

Later in the evening I have tea with chamomile, dandelion, schizandra berry and mint.

I sip Reverse Osmosis water throughout the day but not with my meals.

Faigie Galant, 24, working mom of a three year old and a six month old. Tsfat, Israel.

I start the day with a large glass of water.

Then around 9am I'll have a freshly squeezed juice that I take to work with me.

At 11 I have a shake that I also take to work with me. I call this my Everything Shake because I like to put in it things that I know I should eat but otherwise wouldn't eat them. The base is almond milk and I add to that an apple, dates, chia seeds, spirulina or parsley and even some seaweed sometimes.

For lunch I'll have a large salad with avocado and sprouts and sometimes also a couple of slices of sprout bread.

I drink a lot of water throughout the afternoon. Sometimes I snack on a couple of spoonfuls of spirulina and bee pollen mixed together.

For dinner I'll have baked vegetables like sweet potato, potatoes, beets or a seed-like grain such as quinoa plus a lot of different vegetables cut up into sticks with some kind of a dip like raw humus, nut cheese, and guacamole.

At night I'll have some tea – hot or iced depending on the season.

Seri Deyo, Passaic, NJ.

In the morning I have at least eight ounces of water. Then I'll have a shake with 3/4 cup green grapes, 1/2 lemon, 1/2 cucumber, orange, 1 cup kale, 1 cup parsley, 1 cup romain lettuce, 1/2 green apple, 1 cup frozen pineapple, and two cups ice. Other times I'll have a shake made up of a banana, 1 cup frozen blueberries, 1 cup frozen mango, 1.5 cups spinach, 3-4 dates, a few walnuts or almonds and water.

For lunch I may have whole oats otmeal wht a banana.

I have more water throughout the afternoon.

For an afternoon snack I'll have carrots and celery sticks with humus, or 1/2 ounce dark chocolate, or some whole wheat crackers.

For dinner I have soup (butternut squash, lentil, pea or bean with the onions cooked in the water not fried in oil, no salt), plus ufish or chicken and vegetables.

I also drink tea, no milk and plain seltzer water.

Sara Shirazi, 25, Stay-at-home mom of two ages 5 and 1. Emmanuel, Israel.

I eat all organic.

My breakfast looks like this:
7:00 am - 750mL reverse osmosis water
8:00 am - 1 large cup (350mL) almond coconut milk
9:30 am - Green smoothie featuring spinach and/or kale from the garden, banana, strawberries, fresh squeezed orange juice, a date or two, 1 tablespoon soaked chia seeds, and almond milk. I used to add superfoods, but realized that it kind of ruins my yummy smoothieJ I’m still trying to figure out a good way to get them in my daily routine.

If my son nurses a lot a night, then I’m usually a lot hungrier in the morning and will eat an early brunch and then skip lunch.

12:30pm: 350mLreverse osmosis water

LUNCH is at 1:00pm.
2 poached eggs, leafy salad (lettuce, cilantro, tomato, cucumber, carrots, avocado, sprouts) with olive oil, lemon, and salt, baked sweet potato, and a fermented vegetable (pickles are popular here).
Or I'll have a large salad, some kind of protein, a lower starch veggie, and a fermented vegetable.

3:00pm: 350ml water

4:00pm: Tea (about 750mL). Iced in the summer, hot in the winter.

DINNER is at 6:00pm. I have 3/4 cup of sheep yogurt.
I usually don’t have much of an appetite in the evening and I do go to sleep early. So most of my eating happens earlier in the day.

Dina Guedalia, , mother of 5, owner of Dina's Place, a health and rejuvenation center for women, Ramat Beit Shemesh, Israel.

What I eat really goes by season and what is happening in my life.

I feel most balanced when I get in:
  • Water and MSM first thing in the morning
  • Greens via juice.
  • Super foods via smoothies and herbs in teas.
  • Probiotics via rejuvelac or fermented sauerkrauts.
For breakfast I generally always like to drink 2 cups of green juice, preferably by 12:00.

In the summer lunch is the green smoothie with added fruit and nuts depending on how hungry I am. Usually if I have exercised I add more toppings, sprouted buckwheat, hemp, nuts.

When coconuts are around I like to blend the coconut water with spirulina and Pure Synergy.

For an afternoon snack I like to have coconut meat blended with dates and whole organic lemons.

I have an early dinner of avocados and sprouts in a salad with quinoa and fermented sauerkraut.

Some days I eat heavier in the morning and do the juice in the evening.

It really depends on what is happening in my life, how busy I am, season, and other variables.

I think the most important thing is to exercise, resolve and forgive and be joyful. The food should not be an issue. I have found that in order to figure out what and how much to eat, it's very helpful to go through a cleansing period of just juice and water. It all flows naturally from there on.

Aviva Kramer, 43, working mom of six, Jerusalem, Israel

In the morning I drink a 1/2 liter of water with a teaspoon of real salt and lemon juice until 10am.

For breakfast, around 10 or 11, I'll have a fruit juice or a fruit shake or a fruit salad. For example I'll juice 2 red grapefruits or I'll blend water with an orange, frozen banana, two dates, fresh fruit that's in season, some frozen berries like blueberries, coconut oil and a handful of parsley. My fruit salad may be an avocado, orange and banana salad in the winter or a melon and watermelon salad with dates in the summer.

For lunch I'll have a plate of different dips like avocado, nut cheese, raw humus, mock tuna, fermented sauerkraut or other fermented vegetables, techina with tomatoes and a bunch of vegetable sticks or dehydrated crackers. Or I'll have a wrap that's made up of a Nori sheet or a frozen and thawed cabbage leaf. Inside I'll put a dip like guacamole or nut pate plus lots of vegetables and sprouts.

I drink a lot of water with lemon and salt throughout the afternoon. If I'm craving something sweet I'll have some dates or bananas or a fruit that's in season or almonds and dried fruit. If I get really hungry I'll have another fruit shake – almond milk, dates, bananas, berries.

For dinner I always have a large salad – usually a green salad or an Israeli salad – with steamed or baked vegetables with techina dip on the side, a seed-like grain such as quinoa or buckwheat. Sometimes I'll just eat that for dinner and other times I'll ad a main course like fish, blended soup, bean burgers, chicken or turkey a vegetable quiche or some toasted sprout bread with avocado, vegetables and sprouts.

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