Innovative Results Newsletter 16

TIPS
Drink sport/recovery drinks and eat starchy carbohydrates (pastas, rice, whole grain breads, oats, etc.) only within the first few hours after exercise.
 
Green tea and water should make up the majority of your fluid intake.
It’s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, you’ll need to drink an additional glass to compensate for the diuretic effect of these beverages.
 
 
 
“Commit to be fit.”  -unknown
 
theme – kindness
Definition- the state or quality of acting kind; a kind act or kindly treatment; kind feeling, affection, goodwill.
Thoughts on Theme- The thought of kindness has been on my mind and in my heart all week long. I love to enjoy kindness on every level of my being. Kindness is the love of one shown to another through actions or words. It is a word to describe the physical being’s utterance of the energy of love. This type of love develops relationships worthy of time and trials. Be kind and in your kindness feel the love emit your body, mind, and spirit. Watch it enter the body, mind, and spirit of another, creating a chain of kindness.
“Kind words can be short and easy to speak but their echoes are truly endless.” -Mother Theresa
 
RECIPE
Minute Fresh Berry Dessert with Yogurt & Chocolate
This 10 minute dessert combines our favorite flavors in a quick and easy way that is rich tasting, yet healthier than many desserts. The chocolate is a great complement to berries and yogurt. It is perfect for those moments when you want to enjoy this wonderful combination of flavors. Serves 2.
Prep and Cook Time: 10 minutes

Ingredients:
·         1 basket fresh raspberries or strawberries
·         8oz low fat vanilla yogurt
·         2 oz melted dark chocolate
Directions:
1.       Fold together yogurt and berries.
2.       Melt chocolate in a double boiler with heat on medium. Place berries and yogurt in individual bowls and drizzle with melted chocolate.
 
IMAGINE
You see things; and you say, ‘Why?’ But I dream things that never were; and I say, ‘Why not?’”
-George Bernard 

Yours in health
Innovative Results Team
866.243.4472

Innovative Results Newsletter 15

TIPS
Control portion sizes
The hand method is used to ensure you’re eating healthy portions relative to your body size.  Since you base your meal size on the size of your hand, men will likely be eating larger portions than women.  While this method is an approximation, it will help keep your portion sizes reasonable.  The hand method also serves as a good gauge when you are eating out.
 
-          Eat a salad or variety of veggies the size of both hands put together.
-          Eat meats and poultry the size and thickness of the palm of your hand.
-          Eat a handful of nuts or seeds per day.
 
 
“A healthy body is the guest-chamber of the soul; a sick, its prison.”  -Francis Bacon
 
theme – intelligence
Definition – The ability to learn or understand from experience; ability to acquire and retain knowledge; mental ability.
Thoughts on Theme- Nowhere in the above definition does it say, “school or formal education…or education for that matter.” I am not downplaying school and its ability to help people reach an intellectual status. I do notice people in school and people out of school. I observe people with formal education and those without. I would venture to say, “if I was unaware of the school/education or the lack there of, I would not have been able to tell each apart.” I love that intelligence is the ability to learn or understand, based on an experience and how one interacted with that experience. This is the coolest concept ever. As long as one is open to retain knowledge, one can learn from any situation, moment, and experience, and the more situations, moments, and experiences one involves themselves in, the more intelligence this person will have. I say get rid of formality, and experience more–experience more with a purpose to improve mental ability. Make yourself smart through everything you already do, and do things you’ve never done, all with an open mind!
“The important thing is this: to be able at any moment to sacrifice what we are for what we could become.”                – Charles Du Bos
RECIPE
Crustless Quiche
Makes 4 portions
 
Ingredients:
6 whole eggs
8 egg whites
10 oz. cottage cheese
Salt
Fresh ground black pepper
Vegetable of your choice
Method:
1. Blend together eggs, whites and cottage cheese until well combined. Add salt and pepper and stir well.
2. Fill muffin cups with vegetable mixture of your choice.
3. Top with egg mixture.
4. Place in preheated 400-degree oven for about 15-20 minutes or until just set. If using a large baking dish, cook for about 20-30 minutes or until just set.
5. Let cool, then pop out of pan.
Can be stored in fridge for about 4-5 days.
 
Per portion:
Calories  183
Fat 7g
Protein 24g
Carbohydrates 4g
Dietary Fiber 0
 
POSITIVE PERCEPTION
Many of the truths we cling to depend greatly on our point of view.
  
Yours in health
Innovative Results Team
866.243.4472

Innovative Results Newsletter 14

TIPS
Eat complete protein, healthy fats, veggies and/or fruits with every meal.
The simple fact is, our bodies work better with a balance of carbohydrates, fats and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite.  When possible, strive to eat organic foods that are free of hormones, pesticides, additives and other artificial ingredients. 
 
 
“It is amazing how much crisper the general experience of life becomes when your body is given a chance to develop a little strength.”  -Frank Duff
 
theme – Love
Definition – a deep and tender feeling of affection for or attachment or devotion to a person or persons.
Thoughts on Theme-The love I feel daily is wild and thorough. It fills me to the brim and overflows as I interact with everyone around me. In the past, I used to hold all the love I could handle, preserving it for the future when times are scarce, feeling sorry for myself as I used the last drop with nothing around to refill the shortage. Now, I know the more love I give–the more love is reciprocated back into my life. If one gives love to all, putting the mind, body, and spirit into its vibration. One will see love being pulled in by the unstoppable laws of nature.
“No one cares how much you know, until they know how much you care.” -Don Shwartz
RECIPE
Oatmeal Pancakes
Makes 6 large pancakes
 
Ingredients:
2 cups rolled oats
2 cups buttermilk
* Mix these two ingredients together and refrigerate overnight (or for at least an hour).
2 eggs lightly beaten
1/2 cup buckwheat flour
1 tsp. baking powder
1 tsp. baking soda
1 tsp. cinnamon
2 Tbsp. Splenda
 
Method:
1. Preheat the griddle to a medium high setting.
2. Stir eggs into the oatmeal until well blended.
3. in another bowl mix flour, sugar, baking powder, soda, and cinnamon.
4. Add to oats mixture and mix. Batter will be thick.
5. Drop by large spoonfuls on griddle.
6. Serve with warm sugar free maple syrup (or apple or other fresh fruit toppings are good as well).
 
Per portion:
Calories 192
Fat 4
Protein 11g
Carbohydrates 30g
Dietary Fiber 4g
 
meditate
Meditation is the dissolution of thoughts in Eternal awareness or Pure consciousness without objectification, knowing without thinking, merging finitude in infinity. – Swami Sivananda
 
Yours in health
Innovative Results Team
866.243.4472

Innovative Results Newsletter 13

TIPS
Eat every 2-3 hours (6-8 meals per day). If you’ve been following the typical nutritional advice of cutting back on calories and consuming no more than “three square meals” a day in the hope of shifting your fat-burning efforts into high gear, you may actually be throwing the whole process into reverse. According to scientists at Georgia State University, active folks who skimp on calories and eat infrequently (only three times a day) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as bodyfat. Instead, these researchers and many others advise active people to eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day. We have provided you with a sample seven day meal plan for you to look at.
 
 
“As I see it, every day you do one of two things: build health or produce disease in yourself.”  – Adelle Davis
 
theme – passion
Definition-extreme, compelling emotion; intense emotional drive or excitement
 
Thoughts on Theme- Whatever you do–do it with passion. What is the point if you don’t? You could just slip by, but I don’t know if anyone has the goal to just slip by, unless they are in jail or worse (even they only want to slip by until they have an opportunity to do something bigger or better). Be aware of the infinite possibilities which surround us daily and take a possibility by throwing as much passion into it as you can!
 
“Success is not a result of spontaneous combustion.  You must set yourself on fire.” -Reggie Leach
 
RECIPE
Cranberry Orange Muffins
Makes 6 muffins
 
Dry Ingredients:
1 scoop Orange Metabolic Drive Protein Powder
1/2 cup buckwheat flour
1 cup oats
2 tsp. baking powder
2/3 cup Splenda
 
Wet Ingredients:
3 whole eggs
1 cup milk
1 Tbsp. vinegar (apple cider or white)
1 cup cottage cheese
2 Tbsp. pure vanilla extract
Garnish:
zest of 1 orange
1/2 cup dried cranberries
 
Method:
1. Pre heat oven to 350.
2. Using silicone muffin cups or regular lined muffin tins, spray lightly with non stick spray or rub with oil if not using liners.
3. Combine dry ingredients in a large bowl.
4. Combine wet ingredients separately in a small bowl.
5. Add garnish ingredients to wet and fold in.
6. Make a well in the dry ingredients and pour the wet ingredients into it.
7. Gently mix together the wet and the dry ingredients until just combined.
DO NOT OVER MIX!
8. Fill muffin cups and bake at 350 for 25 minutes or until a knife comes out clean.
DO NOT OVER BAKE!
9. Let cool slightly, then remove from cups and eat warm. Muffins can be frozen and re-heated also.
 
Per portion:
Calories 189
Fat 6g
Protein 16g
Carbohydrates 20g
Dietary Fiber 3g
 
Understand
All truths are easy to understand once they are discovered; the point is to discover them. -Galileo Galilei

Yours in health
Innovative Results Team
866.243.4472

Innovative Results Newsletter 12

TIPS
Go for the long haul. Don’t think that you will become fit and healthy and sexy in one month. Think of exercise as a life-long habit, and your goals will come to you eventually. You’ll get there!
 
“Those who do not find time for exercise will have to find time for illness”. – Earl of Derby
 
theme – strength
Definition-the state or quality of being strong; force; power; vigor (strong-physically powerful)
 
Thoughts on Theme – Strength is derived from the adaptation process of one’s being to overcome adversity. This can occur during physical action and interaction just as easily as it can occur mentally. Strength is merely the presence of a new threshold. Thresholds can only be created with some discomfort and change. I recommend discomfort, change, adversity, and growth for the mind and body on a daily basis. For without these, we humans slump into weak beings of unfulfilled mediocrity.
 
“Difficulties strengthen the mind, as labor does the body.” -Seneca (5BC-65AD)
 
RECIPE
Roasted Turkey Breast Stuffed with Spinach and Walnuts
Makes 6 portions
 
Ingredients:
1 large fresh turkey breast, boneless and skinless (average 2 lbs)
4 cups fresh spinach washed or 2 cups frozen
4 Tbsp. roasted garlic or 2 Tbsp. fresh raw
¼ cup walnuts lightly crushed
Salt
Fresh ground black pepper
Olive oil (not extra virgin)
 
Method:
1. Pre-heat oven to 400 degrees. Butterfly Turkey Breast (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.
2. Rub both sides with olive oil and season well with salt and pepper.
3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
4. Spread roasted garlic paste onto one half on inside of turkey breast.
5. Sprinkle with crushed walnuts.
6. Place spinach on top of walnuts.
7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.
8. Place turkey in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.
9. Let rest for 15 minutes before slicing.
 
Per portion:
Calories 302 
Fat 15g
Protein 37 g
Carbohydrates 6g
Dietary Fiber 306g
 
recondition
Recondition your mind, improve your attitude, change your perception and stimulate motivation at the same time you are conditioning your body for weight loss, shaping, strength and endurance.

If you repeat a positive statement over and over to yourself – like a mantra, your mind will change, the same way your body does, even if you don’t believe it. Like lifting a weight over and over, your muscle changes – even if you don’t believe it.
-Debbie Rocker

Yours in health
Innovative Results Team
866.243.4472

Innovative Results Newsletter 11

TIPS
Warm up. If you’re going to do any kind of exercise, don’t do it with your muscles cold. Gradually get your heart pumping and blood flowing. You’re less likely to injure yourself, and your workout will be more enjoyable.
On stretching. Sure, flexibility is important. But stretching out cold is a good way to get injured. If you’re going to stretch out before a workout, be sure to do so only after your warm-up. Also, do not bounce. That’s another good way to tear your muscles. Do slow stretches and hold them without bouncing. Best of all: stretch after a workout, when your muscles are nice and loose.
“True enjoyment comes from activity of the mind and exercise of the body; the two are united.”
- Alexander von Humboldt
theme – endurance
Definition-The ability to endure; the act of enduring (endure-to last through, ability to withstand pain, resistance, or adversity)
 
Thoughts on Theme – Mental endurance is superior to any physical endurance. I have seen small men take down large men in combat. I have seen women outdo men in corporate environments with sticktiuitiveness and constancy of purpose. I witnessed brave men cower, strong men fall, and smart men fail all because of a lack in mental toughness. This mental endurance will push one’s physical being to the places of leaders, conquerors, champions, and victors. Add a winning formula to your arsenal and never give up!
 
“Success seems to be largely a matter of hanging on after others have let go” -William Feather
 
RECIPE
Steak Chili (for slow cooker or large pot)
Makes 8 portions
Ingredients:
2 Tbsp. olive oil
2 large yellow onions chopped
2 large green bell peppers chopped
1 large red pepper, chopped
1 cup chopped celery
2 pound top round or bottom round steak, cut into 1/2 inch cubes or smaller.
2 Tbsp. chili powder
1 tsp ground cumin
1/2 tsp. leaf oregano
2 Tbsp chopped fresh garlic
1 can (28 oz.) diced tomatoes
2 Tbsp tomato paste
4 Tbsp Chipotle pepper paste (comes in cans packed in adobo sauce, just puree to a fine paste)
1 cup water or stock
Salt and pepper
Chopped fresh cilantro
Method:
1. Salt and pepper meat and brown in a hot cast iron or heavy bottom pan with olive oil a little at a time, add to crock pot when done. (It does not need to be fully cooked at this point, just browned.)
2. Sautee onions in the same pan (without cleaning) 5 minutes. Add to crock-pot.
3. Sautee peppers (both colors) and add to crock-pot. Add garlic and spices to the pan and sauté about 30 seconds to 1 minute till fragrant
4. Add Chipotle paste and tomato paste and sauté a minute more, and then add some of the water or stock to the pan and stir off any brown bits (fond) from the bottom of the pan. Pour into the crock pot with the rest of the ingredients.
5. Add celery and can of tomatoes to crock pot with the rest of the water or stock and then turn on high until it comes to a light simmer. Turn down and cook for another 25-30 minutes if using top round. For bottom round cook for 1 1/2 hours total.
6. Add chopped fresh cilantro and garnish with sour cream and chopped red onions if desired.
Per portion without rice made with beef top round:
Calories  297
Fat 15g
Protein 27g
Carbohydrates 14g
Dietary Fiber 4g
To Serve:
Serve with brown rice for a complete meal
affirm
It is the repetition of affirmations that leads to belief. And once that belief becomes a deep conviction, things begin to happen.  – Claude M. Bristol
 
Yours in health
Innovative Results Team
866.243.4472

Innovative Results Newsletter 10

TIPS
Star chart. Yeah, you know what these are. But they’re very motivating. Do a workout, put up a star. Fun!
Get a trainer. You certainly don’t need one, but there’s nothing more motivating than a trainer. Almost like a workout buddy, in that you are very likely to make the appointment, but less chatty and more knowledgeable
 
“Health is a state of complete harmony of the body, mind and spirit.  When one is free from physical disabilities and mental distractions, the gates of the soul open.”   -B.K.S. Iyengar
 
theme – leadership
Definition-the position or guidance of a leader; the ability to lead (lead-to guide or direct, as by persuasion or influence, to a course of action or thought)
 
Thoughts on Theme – A leader has many faces, all creating one action–a following. This following is commanded and controlled by passionate ideas spoken and written by important minds. If one were to journey through the mind of a leader, they would not find much doubt, they would not find much sorrow, and they would not find any obstacle too large. One would likely find passion, energy, and motivation to accomplish whatever leadership task this person was aligned with. Be a leader of your own life, and lead your life to success!
 
 ”Before you are a leader, success is all about growing yourself. When you become a leader, success is all about growing others.” -Jack Welch “Winning”
 
RECIPE
15 Minute Asparagus, Tofu Stir Fry
This quick and easy vegetarian meal is very flavorful without a lot of ingredients and allows you to enjoy the nutritional benefits of these foods with minimal effort. Using the Healthy Stir-Fry cooking method makes this recipe even healthier with no heated oils while enhancing the natural flavor of the vegetables.
Prep and Cook Time: 15 minutes

Ingredients:

1 medium onion cut in half and sliced medium thick
1 TBS vegetable broth
4 medium cloves garlic, chopped
2 TBS minced fresh ginger
3 cups thin asparagus cut in 2 inch lengths
1 medium red bell pepper, thin julienne in 1 inch lengths
4 oz extra firm tofu, cut in ½ inch cubes
1 TBS soy sauce
2 TBS rice vinegar
1 tsp toasted sesame seeds
salt and white pepper to taste

Directions:
1.       Heat 1 TBS broth in a wok or 10-12 inch skillet.
Healthy Stir Fry onion in broth over medium high heat for about 2-3 minutes stirring constantly. Add garlic, ginger, asparagus, peppers and continue to stir fry for another 2-3 minutes, stirring constantly.
2.       Add tofu, soy sauce and vinegar, turn heat to low and cover for about 2 minutes, or until vegetables are tender, yet still crisp. Season with salt and pepper and sprinkle with sesame seeds.  Serves 4
Healthy Cooking Tips:
Make sure all your ingredients are cut and ready before you start to stir-fry. Once you begin, this recipe cooks quickly and it would be easy to overcook your vegetables if you are still chopping. Also, for quick cooking, make sure you choose thin asparagus and cut the peppers thin. That way, they will cook fast, and your dish will taste fresh and alive.
visualize
When you visualize your goal and repeatedly focus upon the thoughts, images and feelings of what you want, you develop within your brain’s neuronal structuring a new blueprint for the future. It is this new blueprint which allows you to notice in your everyday life the information, guidance, ideas, insights, and inspirations that will lead to achieving your goals.
- Patricia F. Hare

Yours in health
Innovative Results Team
866.243.4472
 

Innovative Results Newsletter 9

TIPS
Set goals. What are you trying to get out of your exercise? It’s good to know if you’re trying to build muscle or burn fat — because these are two competing goals. There are other goals, of course, but you should be clear what they are. Also, set goals for each week — what do you want to accomplish this week? Write it down, post it up, and see if you can meet them!
Take photos of yourself. Before and after photos. It is the best way to see your progress over time. But do it once a month, not every hour, you narcissist!
 
“Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat.”
-Jill Johnson\
 
theme – honesty
Definition – state or quality of being honest (honest- held in respect; honorable – being truthful, trustworthy, or upright)
 
Thoughts on the Theme – Let’s take a look at the dimension of honesty, which creates candid environments.  This comes in many forms: a glance, a smile, a word, an embrace, a kiss, a touch. If the world were full of honesty, what would you do? If you were the only person who had honesty, how would you feel? If honesty didn’t exist, who would understand anything? These questions are to be digested to create growth. Give the energy of honesty to your relations, then water with love, and watch how they grow.
 
“Truth is the safest lie.” -Yiddish proverb
 
RECIPE
Spicy Cabbage Soup
The unusual combination of vegetables in this healthy soup are brought together beautifully with the spices. The Healthy Sauté cooking method makes it light and healthier without heating oils or compromising flavor. Feel free to add more spices and chili pepper if you like it spicier. If you have the time, let this soup simmer for a little longer for a richer taste.
Prep and Cook Time: 45 minutes
Ingredients:
1 medium sized onion, quartered and sliced thin

3 medium cloves garlic, chopped

1-2 tsp minced fresh red chili pepper (serrano, or jalapeno)

2 tsp ground coriander

1 TBS dry mustard

5 cups + 1 TBS chicken or vegetable broth

2 TBS fresh lemon juice

2 medium sized red potatoes cut in ½ inch cubes, about two cups

1 15oz can diced tomatoes

3 cups thinly sliced Savoy or green cabbage,
salt and black pepper to taste

Directions:
1. Heat 1 TBS broth in a medium soup pot. Healthy Sauté sliced onion over medium heat for about 5 minutes. Stir in garlic and minced chili pepper. Continue to sauté for another minute.
2. Stir in dried coriander and mustard, and add broth, and rest of ingredients except cabbage, salt and pepper. Simmer for about 20 minutes, uncovered, or until potatoes are tender.
3. Add cabbage, and cook for another 5 minutes. Season with salt and pepper to taste.
Serves 4
 
imagine

Become a possibilitarian. No matter how dark things seem to be or actually are, raise your sights and see possibilities – always see them, for they’re always there.
- Norman Vincent Peale

Yours in health
Innovative Results Team
866.243.4472
 
I

Innovative Results Newsletter 8

TIPS
Listen to your body. This is extremely important — if you feel like you’re overdoing it, you probably are. Rest and allow your body to recover. And though you can run through some slight soreness or aches, you should stop as soon as you feel sharp pain or pain in the joints. You’ll just make it worse.
Strength is good. If you’re a walker or runner or cyclist or swimmer or something like that, you should also fit some strength training into your schedule. Nothing too intense, but just some core-strengthening exercises that will help your main sport as well as make you healthier and yes, more attractive.
 
“A man’s health can be judged by which he takes two at a time – pills or stairs.”
-Joan Welsh
 
Theme – adaptation
Definition- an adapting or being adapted; a change in structure, or form that improves the chance of survival for an animal or plant within a given environment; the natural reactions of a sense organ to variations in the degree of stimulation; a gradual change in behavior to conform to the prevailing cultural patterns.
 
Thoughts on Theme-The natural inclination of beings are to do what comes naturally. This natural action comes from natural or common thoughts. These common thoughts stem from the collections of perceptions of the environment and one’s interaction with this environment. If adaptation is the desire, then one must change the environment, the interaction with the environment, or the perception of the environment.
 
 ”All men (women) that are ruined are ruined on the side of their natural propensities.”  -Edmund Burke, 1729-1797
 
RECIPE
Swiss Breakfast
This Swiss Breakfast recipe has a great tasting combination of flavors that give you both natural sweetness and tartness. It is good served hot or cold, making it a good, comforting meal all year round. It’s worth making a big batch to have on hand.
Prep and Cook Time: 10 minutes

Ingredients:

4 cups oats
1 tsp cinnamon
½ cup raisins
½ cup sliced almonds
½ cup dried apricots chopped
½ cup sunflower seeds
4 chopped dates
¼ cup dried cranberries

Directions:

Mix all ingredients together. The above amount of ingredients will make about 8 servings. This can be kept so it’s ready for future use.
For 2 servings bring 2 cups water to a boil. Add 1 ¼ cups Swiss Breakfast. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 7 minutes. Cover, and set for about 2 minutes before serving. Serve with a touch of low fat milk or unsweetened soy milk.

Healthy Cooking Tips:
Make sure you use rolled oats for this recipe. It has the best consistency for this application.
positive percecption
It’s not what happens, it’s what you pay attention to and the way you interpret what happens that dictates your happiness response. Dark rain clouds mean happiness to a farmer whose fields are parched, but to the mother of the bride at a garden wedding they mean something quite different. One group of clouds: two opposite emotional interpretations.
You can’t wait for positive experience opportunities to grab you. You have to seek them and make yourself as open to ready to see them as you possibly can.
            -Rob Kall
 
Yours in health
Innovative Results Team
866.243.4472

Innovative Results Newsletter 7

TIPS
Rest. It’s important. This is a commonly overlooked factor. If you don’t give your body some rest, you will burn out and get injured. Rest is just as important as the workouts in improving performance and fitness. As long as you’re doing the workouts too and not just the rest!
 
“Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.” 
-World Health Organization, 1948
 
Theme – motivation
Definition-to provide with, or affect as a motive or motives; incite or impel (motive is some inner drive, impulse, intention, etc. that causes a person to do something or act in a certain way; incentive; goal)
 
Thoughts on Theme-When one finds themselves in a situation of greatness, whether it be peril, boredom, stress, laziness, excitement, the movement toward the objective is done only by the individuals or teams with the discipline, intestinal fortitude, and energy.  Whether large or small this movement causes momentum in orders of magnitude.  This is the force, which cannot be stopped.
 
“Mediocre minds usually dismiss anything which reaches beyond their own understanding.”  -Francois, Duc de La Rochefoucauld, 1613-1680 
 
RECIPE
Coconut Curry Seafood Stew with Sweet Potatoes
Makes 6 portions
Ingredients:
1 Tbsp. minced garlic
2 Tbsp. minced fresh ginger
3 Tbsp. green or red curry paste
1 Tbsp. kosher salt
1 can coconut milk
1 cup water
2 small sweet potatoes
1 large yellow onion
1 zucchini
1 yellow squash
3 carrots
10 large mushrooms
16 oz. jumbo shrimp
12 oz. scallops
12 oz. tilapia or other white fish cut into cubes
3 large green onions, including green parts
1 bunch chopped fresh cilantro
Method
1. Dice all vegetables and combine in large oven safe pan.
2. Cook covered at 375 degrees for about 40 minutes or until sweet potatoes are almost fork tender.
3. Add the shrimp, scallops and fish and cook for another 12-15 minutes.
4. Garnish with green onions and cilantro and serve over rice.
Per portion without rice:
Calories  381
Fat 16g
Protein 36g
Carbohydrates 27g
Dietary Fiber 6g
 
meditation
A mental discipline by which one attempts to get beyond the conditioned, “thinking” mind into a deeper state of relaxation or awareness.
 
Yours in health
Innovative Results Team
866.243.4472