This is one of the trendiest diets out there. Experts rank this one as the No 1 healthiest diet. It is more of a flexible way of eating.

The Benefits

  • Reduction of heart disease
  • Protect against cancer
  • Prevent and manage diabetes
  • Reduces inflammation
  • Saves planet by replacing meat with plant based proteins

Food Lists

  • Fresh Produce: tomatoes, cucumbers, bell peppers, carrots, zucchini, pears, citrus, apples and berries
  • Lean protein: chickpeas, cannellini beans, chicken breast, eggs
  • Fatty fish: salmon, mackerel
  • Healthy fats: olive oil, avocados
  • Nuts and seeds: almonds, walnuts, sunflower seeds, pumpkin seeds
  • Whole grains: quinoa, bulgur, farro, whole wheat pastas and flat breads
  • Herbs and seasonings: fresh parsley, basil, mint, rosemary, garlic, cinnamon and saffron

Recipe: Chicken

  • 15 oz chickpeas canned, rinsed and drained
  • 3 Tbsp olive oil
  • 1 tsp sea salt
  • 1/4 tsp pepper
  • Dash paprika
  • 5 1/2 c low sodium chicken or vegetable broth
  • 3 cups dried quinoa
  • 1 1/2 pounds boneless chicken breast halves
  • 1/2 c olive oil
  • 1 tsp lime zest
  • 1/4 c lime juice
  • 1 Avocado sliced
  • 6 soft boiled eggs
  • 2 cups greens


  1. For chickpeas, preheat oven to 450. In a medium bowl combine chickpeas + 3 Tbsp. olive oil + 1/4 tsp. salt and pepper + paprika. Spread into a baking sheet. Bake 25-30 minutes or until browned and crisp.
  2. In a saucepan bring broth to a boil. Stir in quinoa. Return to boiling, and reduce heat. Simmer, covered for 15 minutes. Remove from heat. Let stand for 10 minutes.
  3. Season chicken with 1/4 tsp of salt and pepper. Grill on medium heat for 12-15 minutes. Remove from grill and slice.
  4. Dressing combine 1/2 c olive oil + lime zest + lime juice + dash of salt and pepper. Mix until combined.
  5. To serve combine 1/2 c quinoa + 2-3 oz chicken breast ( palm of hand) + 1 egg + 1/4 avocado + 1/2 cup chickpeas + greens + drizzle with dressing.
  6. Makes six servings.

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Great Love to you all.