After months of playing destructive eating disorder games, I finally decided to have one day in a week, where I would eat foods that would heal my body and give me beautiful skin. This for me was paying back to mother nature for all the havoc I had caused on my body. I devoted Friday to Love yourself and your Skin Day. I created a meal plan and added foods that were beneficial to my overall being. Mainly the day was spent eating foods that would enhance my skin complexion and are anti aging in essence. My lunch and dinner is from Dr. Nicholas Perricone’s skin beauty book (whatever it is called) and I’ve used several of his recipes in recovery.
Hmm I think this cooked version looks better
Christmas is around the corner, I want to look super vain. Cannot wait to do this all over again on Friday.
Beautiful Skin Meal Plan
Wake up Ayurvedic Style
Have 8oz of warm water with a juice of 1/2 lemon. This tonic is tremendous in boosting immune system and balances your pH, aids in digestion and clears your complexion.
Breakfast for Glowing Healthy Skin
Vitamin booster A, C and E Smoothie
1 cup raspberries
1 cup strawberries
1 cup blueberries
1 cup Goji berries, (master of antioxidants and anti aging food)
1 tsp lime (optional)
few mint leaves (optional)
Scoop out the papaya flesh, add 1/2 cup water and juice it with remaining ingredients in a food blender or a juicer. Remember your skin reflects what you eat, try this for few days and you’ll see the difference.
Handful of raw walnuts and 1 cup plain bio yogurt
Lunch – Inspiration from Dr Nicholas Perricone– Beauty of Salmon
Please bear in mind the following recipe is mine
Wild Alaskan Salmon (I wish, any salmon will do in my case) with quinoa and tossed romaine tomato salad
Don’t forget 8 oz drinking water to hydrate your skin
1/2 pound of Salmon, grilled
1/4 cup dry quinoa, soaked for 30mins in water with 1 tsp salt
Romaine tomato salad recipe
1 tsp balsamic vinaigrette (optional)
1 tsp extra virgin olive oil
1 tsp lemon or lime juice
1 cup shredded romaine lettuce
1 cup cherry tomatoes halved
Toss all ingredients together in a salad bowl, mix well and serve.
Grilled Salmon Recipe
1/2 pound of Salmon (Wild Salmon is the best as it contains more Omega 3 fatty acids)
2 tsp extra virgin olive oil
1 tbsp lemon or lime juice
1 tsp cayenne pepper
1 clove garlic crushed
1 tsp freshly milled black pepper
1 tsp sea salt
1 tbsp chopped coriander
Combine all the ingredients (olive oil, lemon juice, garlic, cayenne pepper, back pepper, sea salt, coriander and make a marinade). Coat your salmon in the marinade and place it under the medium hot grill and cook each side for approximately 3-4 minutes until flakes easily.
Quinoa- High in protein and amino acids- essential source of lysine
Rinse and drain quinoa in a colander.
Add drained quinoa with half cup of water to pan, add 1 tsp salt, 1 tsp black pepper, 1 tsp few of lemon juice and bring it to boil on medium heat- (this will give you 3/4 cup of quinoa). Reduce heat, cover the pan and simmer on low heat for 15 minutes. Once the water has dried up, let it sit for further 5 minutes covered. mix it well with a slotted spoon. Serve hot.
Dr. Nicholas Perricone’s Salmon recipe
Salmon with Roasted Asparagus and Lemon-Caper Sauce
- 2 tablespoons fresh lemon juice
- 2 tablespoons minced red onion
- 1 tablespoon olive oil
- 1 tablespoon drained capers, chopped
- 1 teaspoon chopped fresh thyme
- 1/2 teaspoon grated lemon peel
- 1/2-pound skinless salmon fillet (1 1/4 to 1 1/2 inches thick)
- 1 pound asparagus, trimmed
- 1 tablespoon extra-virgin olive oil
Whisk first 6 ingredients in small bowl to blend. Season sauce with salt and pepper. Preheat oven to 450°F. Cut three 1/2-inch-deep slits crosswise in top of salmon (as if dividing into 4 equal pieces but do not cut through). Arrange asparagus in even layer on rimmed baking sheet. Drizzle with oil and turn to coat. Sprinkle with salt and pepper. Place salmon atop asparagus; sprinkle with salt and pepper. Roast until salmon is just opaque in center, about 20 minutes.
Transfer asparagus and salmon to platter. Spoon sauce over salmon. Cut into 4 pieces along slits and serve.
Mid Afternoon Snack –
Power House Vegetable Drink for beautiful skin
- Spinach (30g)
- Carrot (30g)
- 8 Cherry Tomatoes
- 1/2 Kiwi
- Milk (50 ml)
- 5 Ice Cubes
Scrub but don’t peel the carrot; many of the nutrients that you need are in the first layers. When you have measured 30g cut the carrot into smaller pieces wrap it in saran wrap and microwave it for 30 seconds. This will break down the bonds holding in the nutrients.
Combine all the ingredients in a blender and blend until smooth. It should make about 400ml of juice if done correctly.
(Recipe taken from wikihow.com)
Dinner- Dr. Nicholas Perricone’s beauty food
White Bean, Butternut Squash, Kale and Olive Stew
- 1/4 cup olive oil
- 3 large onions, chopped
- 6 garlic cloves, minced
- 1 3 1/4- to 3 1/2-pound butternut squash, peeled, seeded, cut into 1 1/2-inch cubes
- 3 red bell peppers, seeded, cut into 1 1/2-inch pieces
- 1 1/2 cups canned vegetable broth
- 1 1/2 large bunches kale, thick stems trimmed, leaves cut crosswise into 2-inch strips
- 1 tablespoon dried rubbed sage
- 5 15-ounce cans cannellini (white kidney beans), rinsed, drained
- 1 cup Kalamata olives, pitted, halved
- Freshly grated Romano cheese
Heat oil in heavy large Dutch oven over medium-high heat. Add onions and garlic; sauté until tender, about 10 minutes. Add squash; sauté Add bell peppers and stir to coat with onion mixture. Add broth. Cover and simmer until squash is just tender, about 10 minutes.
Mix kale and sage into stew. Cover and cook until kale wilts, stirring occasionally, about 8 minutes. Add beans and olives and stir until heated through. Season to taste with salt and pepper.
Transfer stew to large shallow bowl. Sprinkle generously with cheese.
and please add a serving of whole grains, such as bread, pitta bread etc.
8 oz water
2nd Dinner Option
Avocado-Bean Kale Wrap with side dish of Dr. Nicholas Perricone’s steamed broccoli with garlic, olive oil and lemon
- 1/2 ripe avocado
- 1 cup salsa
- 1/2 tsp olive oil
- 80grams red pepper, chopped
- 80grams shredded carrots
- 1/2 tsp ground cumin
- 1 can (15 oz) black beans, rinsed
- 1 TBSP chopped cilantro
- 1 whole wheat wrap
- 1 cups coarsely chopped kale
- Remove pit and peel from avocados. Coarsely chop 1/4 avocado; mash the other avocado in a small bowl and stir in 1/4 cup salsa until blended. Cover with plastic wrap and set aside.
- Heat oil in medium skillet over medium-high heat. Sauté pepper and carrots 3 minutes. Add cumin and cook 30 seconds more or until fragrant. Add beans and remaining salsa; heat through. Stir in the chopped avocado and cilantro; mix well.
- Spread about 3 Tbsp of the mashed avocado-salsa mixture on each wrap and top each with 1 cup of kale. Spoon 1 cup of the bean mixture over bottom third of wrap. Starting at bottom, roll up tightly. Place seam side down on serving platter. Serve with lime wedges.
Amount Per Serving:
Total Fat: 14g
Saturated Fat: 2g
Total Carbohydrates: 74g
Dietary Fiber: 20g
Steamed Broccoli with Olive Oil, Garlic, and Lemon
- 1 small bunch broccoli (about 3/4 pound)
- 1 garlic clove
- 1 1/2 tablespoons olive oil
- 1 1/2 teaspoons fresh lemon juice
Discard tough lower third of broccoli stem. Peel remaining stem and cut crosswise into 1/2-inch-thick slices. Cut broccoli into 2-inch florets. In a steamer set over boiling water steam broccoli, covered, until crisp-tender, 4 to 5 minutes.
While broccoli is steaming, finely chop garlic and in a small skillet combine with oil, lemon juice, and salt and pepper to taste. Heat garlic mixture over moderate heat until garlic is fragrant. In a bowl toss broccoli with garlic mixture.
Read More http://www.epicurious.com/articlesguides/healthy/nutritiousdishes/beautyfood/recipes/food/views/Steamed-Broccoli-with-Olive-Oil-Garlic-and-Lemon-101153#ixzz2EWhWioM8
Dessert: After all that pampering, I would only have enough energy for a glass of Almond milk with dates. or munch on an apple while falling asleep.
8 oz of water
Blessings of Friday in ED Recovery
Eating Disorder would never win on Fridays because I ensured that it was a choker bloc day with Friday prayer, meditation, reciting supplications and sending blessings on Prophet Muhammad (saaw).
In morning I would have an Ayurveda style bath, that would rejuvenate me, remove excess toxins from my skin and would prepare me mentally for rest of the day.
If the weather permitted, then I would go for a walk by the canal (In winter that never ever happened) or I would go and volunteer at a local well-being center from 9:30-11:30am (I have been doing that for past several months now).
Before hitting the bed, I would either watch a good movie (hmm that’s where lifetime movies come in) or read a book in candlelit room with sufi instrumental music playing in the background.
I would also apply ripe avocado mask on my face and usually by 11pm, I would be fast asleep.
Sample of Friday timetable
5:30 am Wake up for Tahajud prayer and have Aurveda lemon water
6:00am-7:30am Pray Fajr, read supplications, meditate and offer Ashraq prayer.
7:45- Ayurveda Bath
8:30 am Breakfast
9:00am leave house for well being centre
10:30 am mid morning snack in the centre
12:30-2:00pm Come home for Lunch, prayer, reading Quran
2:00-3:00 pm, Another prayer Asr and mid afternoon snack
4:00pm praying Maghrib, meditation and extra prayers
8:00pm night time prayer, meditation
9:00pm Bed time snack and relaxation
11:00pm dream land Zzzzzzzzzz
Love, Light and Blessings