Apr 4, 2018 | remedies |
Gary Buchenic Stop Shin Splints Forever All Rights Reserved Stop Shin Splints Forever Gary Buchenic, Stop Shin Splints Forever PDF, Stop Shin Splints Forever Book, Stop Shin Splints Forever Download, Stop Shin Splints Forever Free eBook, Stop Shin Splints Forever Diet, Stop Shin Splints Forever Recipes, Stop Shin Splints Forever Ingredients, Stop Shin Splints Forever Eating Plan, Stop Shin Splints Forever Meal Plan, Stop Shin Splints Forever Workouts, Stop Shin Splints Forever Exercises, Stop Shin Splints Forever Program, Stop Shin Splints Forever System, Stop Shin Splints Forever Manual, Stop Shin Splints Forever Guide, Stop Shin Splints Forever Formula ? Stop Shin Splints Forever Reviews ? Stop Shin Splints Forever Does It Work? Stop Shin Splints Forever Amazon ? Buy Stop Shin Splints Forever Discount ? The Pain & Frustration of Shin Splints Know what? I struggled with shin splints for NINE YEARS Every treatment technique I tried seemed to give me nothing more than temporary relief then the next time I'd go for a run the pain would come back, many times I wondered if I'd have to struggle with this condition for the rest of my life. And, this drove me NUTS. My shin pain were so bad at times that I could hardly walk and I can't tell you how many times I had to miss out on going for one of a morning jog (I love these) or playing soccer on a Tuesday night with my buddies because the pain was too severe But I'm here to tell you, that it doesn't have to be like this for you! Through a TON of trial and error, I've now figured out a method that's literally guaranteed to get rid of shin splints FOREVER. And I want to teach it to you right now. Here's how it works 1. Identify The Causes Of Your Pain It's important to understand that shin splints is a "gutter" term that refers to a variety of different conditions and pathologies that lead to pain in the lower half of the (tibia) shinbone. Over the years I've found that there are four primary underlying causes that are directly responsible for, or contribute to, nearly every single case of shin splints. And you will be able to easily identify them using the simple tests I show you inside my eBook "Stop Shin Splints Forever" Once you've identified which of the underlying causes you have, it's time for step two. 2. Treat The Symptoms You can't correct the underlying problems if your pain is so severe you can't move. So in this step you'll implement various strategies to help reduce and eliminate your pain so you can focus on correcting the underlying problems that are responsible for it. Warning: When using this pain-relief technique, keep the ice on for as long as it is comfortable for YOU. There will be slight discomfort from the cold, but as soon as pain, numbness or excessive discomfort is experienced, remove the ice. Otherwise you can end up with ice burn, which is no fun at all! Here's one of my favourite techniques: Ice Massage Regular icing is great technique for relieving pain. It doesn't just numb the pain, it actually causes a rush of blood and nutrients into the area you're icing AND flushes out enzymes that cause pain and inflammation in the injured area. Ice massages are even better than regular icing because they force the cold deep into your muscles and bones which enhances circulation, flushes out the body's inflammatory response and if you press a little harder, it also breaks up any scar tissue you may have. Here's How To Do It: 1. Buy some paper cups, fill them with water and put them in your freezer 2. Pull out a cup and tear off the top half inch or so. 3. Massage the exposed ice into the most painful areas of your shins you'll KNOW you've found the right spot when you're on it you'll likely feel a sharp pain there. 4. For a minimum of 5 minutes, push the ice into the painful area and up and down your shins. Keep moving around, don't let the ice sit in one spot too long. Do this at least 3 times a day. Remember, if your skin gets numb from the cold it's time to stop. Then you're on to step three, which is 3. Treat The Causes And Condition Remember, pain is just a warning signal from your body telling you that you need to fix a problem. So in this step you work on treating the cause, which is the conditions and underlying problems you identified in the first step. Realize that beginning any treatment without identifying what's really causing your pain is a recipe for failure and frustration. If you continue using generic, one-size fits all, "conventional" shin splints treatment techniques, you may NEVER address the real causes of your pain and stay stuck with this condition for years. And if you keep exercising or playing the sports that likely CAUSED these underlying problems in the first place, you risk making your condition even worse or doing PERMANENT damage. Are you with me? So use this approach to get rid of shin splints once and for all. Get started today! I'm here to help you make it happen in my fully illustrated eBook Stop Shin Splints Forever, I show you in GREAT detail how to identify what's really causing your pain In fact, I consider this section where I talk about these things to be the MOST important part of the WHOLE book. Why? Because unless you figure out EXACTLY what's causing your shin splints any treatment techniques you use won't be nearly as effective as they could be. And when you DO identify the causes, the treatment techniques I teach you for addressing each of these specific causes will be 10x as powerful Here's just a taste of what's revealed in this breakthrough shin splint treatment program: The single most important secret (less than 5% of shin splint sufferers follow) behind long term shin splint relief A simple, scientifically proven method for getting dramatic relief from your pain in just 15 minutes Why conventional treatments don't work and why they often make your shin splints worse 5 mistakes to avoid that almost everyone is guilty of, which instead of curing your shin splints, weakens and destroys your body's natural ability to heal itself (and almost everyone is doing it!) THE shin splint treatment secret of Jerry Lindgren, one of the greatest runners of all time How to prevent the reoccurrence of shin splints The dirty little secret that the pharmaceutical industry doesn't want you to know about pain killers And that's not nearly all! Get the full scoop at my webpage here: STOP SHIN SPLINTS FOREVER Talk soon, Gary Buchenic P.S. Right now, you can get my shin splint treatment program at a special discount! But please note that this price can only be guaranteed for a short period of time. So, head on over to the Stop Shin Splints Forever website and see what all the fuss is about. I guarantee you'll be glad you did! Stop Shin Splints Forever By Gary Buchenic All Rights Reserved Exercises to Prevent Shin Splints This general exercise guide is intended to help you maintain adequate lumbar and lower extremity range of motion and strength. Focusing on mobility as well as pelvic, lumbar, and lower extremity strength on a regular basis can help you prevent and self-treat shin splints. These exercises should be used in conjunction with the prevention and treatment strategies outlined in How to Prevent and Self-Treat Shin Splints. (Be sure to download the .pdf files for the Ankle Resistance Exercises as well as the Lower Extremity Mobilizations Using a Foam Roll.) These exercises should also be utilized in conjunction with maintaining a generally healthy lifestyle, including a cross training program. Press-ups Perform press-ups before and after running or exercise as part of a thorough warm up and cool down. I also recommend performing press-ups frequently throughout the day as needed for LBP prevention. Lie on your stomach and perform 10 to 20 press-ups. Move slow and easy, but work your way up to full motion. Perform 2 sets of 10-20 repetitions, 5-10 times a day. Pigeon Stretch Keep your front leg with the knee at 90 degrees and straight out in front with your back leg straight behind you. Lean forward as far as you can until you feel a stretch in your buttock. Do not twist your body. Hold for 30 seconds, and 3 repetitions per side. Calf Stretch Gastrocnemius While standing and leaning against a wall or counter, place one foot back behind you and bend the front knee until a gentle stretch is felt on the back of the lower leg. Maintain a good upright posture. Your back knee should be straight the entire time with your heel on the ground. Hold for 30 seconds, and 3 repetitions per side. Calf Stretch Soleus While standing and leaning against a wall or counter, place one foot back behind you and bend the front knee until a gentle stretch is felt on the back of the lower leg. Maintain a good upright posture. Your back knee should be bent the entire time with your heel on the ground. Hold for 30 seconds, and 3 repetitions per side. Hip Flexor Stretch Stand with good posture with your back leg straight. Keep your back heel on the ground with your toes pointed straight ahead. Flex your front knee until you feel a stretch in the front of your hip. You will also likely feel a stretch in the back of your calf. You should feel a mild to moderate stretching sensation and no increase in pain. Hold for 30 seconds, and repeat 3 times on each side. Hamstring Stretch in Doorway Find a doorway and place one leg on the frame and stretch the opposite leg through the doorway. Try to keep your back with a neutral arch. As your hamstring relaxes, slowly move closer to the wall or doorframe. Hold for at least 1 minute per side and preferably 2 repetitions per side. Strengthening Exercises The exercises below are listed from easy to difficult. The exercises should be performed along with the other stretches indicated in the Ankle Resistance Exercises and Lower Extremity Mobilizations Using a Foam Roll. The goal is to strengthen the lower extremity muscles by focusing on the core stabilization muscles, lumbar extensor muscles, and the glute medius muscle. Superman Exercise - Starting Position Lay on the ground with your arms stretched out in a "V" position. Support your head with a small rolled up towel to maintain a neutral spine, and keep your chin slightly tucked. You can lay on the floor or a bed. If you are on a bed, you may need a pillow under your stomach for extra support and comfort. Superman Exercise - Arms and Legs (Same Time) Raise your arms and legs. Be sure to keep your abdominal muscles active. Don't over arch your back. Raise your legs up 4-6 inches if you can. As your head elevates, be sure to keep your chin slightly tucked and in a neutral position. Keep your shoulder blades back and down. Perform 1 set of 5 repetitions. Hold each repetition for 30 seconds, 1-2 times a day. Bridge Exercise - Starting Position Lay on your back with your knees bent to prepare for the bridge exercise. Bridge Exercise Keep your pelvis level as you lift your hips/pelvis and buttocks into the air. Pause, and then return back down to the ground. Do not let your pelvis wobble as you move up and down. As your strength improves, place a weight on your pelvis. Perform 2 sets of 10 repetitions, 1-2 times a day. Bridge Exercise with an Exercise Band Place an exercise band around your thighs above your knees. Keep your pelvis level as you lift your hips/pelvis and buttocks into the air. Pause, return back down to the ground. Don't let your pelvis wobble as you move up and down. Hold your knees 4-6 inches apart. Perform 2 sets of 10 repetitions once a day. Ball Extension - Starting Position Position your feet against a wall to assist you with your balance. Your legs stay straight. Keep your chin down in a neutral position and your hands crossed behind your head. You can cross your arms over your chest to make it easier. For more of a challenge, stretch both of your arms into the "V" position (as shown in the superman exercise). Ball Extension From your starting position, slowly raise your upper body until you have a slight arch in your back. Keep the movement pain free. Perform 2 sets of 15-20 repetitions, 1-2 times a day. Plank Exercise Keep your chin tucked so you are looking straight to the ground. Your thighs, buttocks, stomach, and back muscles should all be engaged. Your elbows should be directly under your shoulders. Keep your body straight, do not tilt. Perform 2 sets of 30-60 seconds once a day. Acid Alkaline Food Chart & Alkalizing Recipes 45 delicious recipes Including Salads, Soups & Entrees Alkaline Gourmet Package Cookbooks by Emma DeAngela TABLE OF CONTENTS ACID ALKALINE FOODS LIST....................................Page 3 SALADS......................................................................Page 9 FOREWORD..............................................................Page 1 DRESSINGS................................................................Page 14 SOUPS........................................................................Page 15 ENTREES.....................................................................Page 17 FOREWORD P.1 Acidification in the body comes as a result of THREE primary things: 1. Eating too many acidifying foods which create an acid ash in your body. This is where proper diet comes in. By eating a diet of 80% alkalizing foods, you'll eliminate the production of excess acid in your body. 2. Microforms like bacteria, yeasts and fungi create acidic toxins in your body. Not only that, but they proliferate in an acidic body. So, not only do they "show-up" in an acidic body, they also pollute and further acidify your body. For this reason, it is important to cleanse & detoxify your body in order to jumpstart the process of balancing your pH. 3. You lack proper alkaline buffers such as certain minerals that neutralize acids. By increasing your intake of alkaline-mineral rich water and alkaline supplements, you will replenish your body's capacity to neutralize excess acids. ACIDIC & ALKALIZING FOODS P.2 For the purposes of identifying the acid or alkaline potential of foods, we have divided the following list into three basic categories - alkalizing, slightly acidifying, and very acidifying. Even within a single category, however, not all foods are uniformly alkalizing, acidifying, or acid. The classification used here presents foods in a three-column chart. Alkaline foods (vegetables) are divided into very alkalizing, acid but alkalizing, and slightly alkalizing. "Acid but alkalizing" foods are those which are acid by nature because they contain weak acids such as citric acid. However, these acids are easily exhausted in your body, converting to carbon dioxide and water during digestion. They are rich in alkaline minerals, and thus have an alkalizing effect on the body. Fruits are classified as alkalizing, acid but alkalizing, and slightly acidifying. Since most fruits are high in sugar, they fit into the slightly acidifying category. If you are very acidic, it is best to avoid high sugar fruit altogether, or limit your intake to a serving per day. Once your pH becomes balanced, you can eat them in moderation. Dairy products are classified as alkalizing, slightly alkalizing or acidifying. Some refute the fact that dairy products can be alkalizing. This is because they contain lactic acid, which is a weak acid. While it is considered weak, it does contribute to a low oxygen environment and fatigue. The lactic acid in dairy products is produced by bacteria that feed on the sugar (lactose) in it. However, milk contains large amounts of alkaline minerals including calcium, magnesium, and potassium. It also contains phosphorous, which is necessary for calcium utilization. When one of these alkaline miner- als, like calcium for example, binds with lactic acid, a neutral salt called calcium lactate is produced. Thus, while milk contains lactic acid, it also contains the minerals required to buffer it and then some. The fresher the product is, the less amount of lactic acid it will contain, and the more alkalizing it will be. Grains and breads are classified as alkalizing, slightly acidifying and acidifying. Most grains are slightly acidifying. When mixed with vegetables, however, they make for a great alkalizing meal. Meats and fish are classified as slightly acidifying, acidifying, and very acidifying. Some meats, of course are more acid producing than others. As a rule, these foods should be avoided until your body gets back into balance. In order to maintain proper pH, you should eat them in moderation. The classification on these charts can serve as a useful guide for taking the first steps towards developing a healthier pH balanced diet and lifestyle.. Tip! While eating a healthy diet plays a fundamental role in the process of pH balancing, there are a few things you can do to get a jumpstart: 1. Cleanse your body (colon, lymph, liver, kidneys). 2. Hydrate! Drink PLENTY of water... Especially alkaline water. 3. Supplement your diet with alkalizing nutritional supplements. ACIDIC & ALKALINE FOODS P.3 Try to eat 80% (or more) alkalizing foods and 20% (or less) acidifying foods VEGETABLES VERY ALKALIZING avocado beet greens broccoli Brussels sprouts carrots celery stalks chives corn cucumber edible gourds fennel garlic grasses (ie wheatgrass) green beans green cabbage leeks Tomato cauliflower lettuce onion peas leeks peas peppers potato radish red beets red cabbage rhubarb salad greens spinach squash sweet potatoes turnips watercress yellow beans Zucchini DRIED FRUITS SLIGHTLY ALKALIZING apricots bananas dates raisins SLIGHTLY ACIDIFYING apples figs mangos peaches pears pineapple prunes dates raisins * ACID BUT ALKALIZING Sour Pickles SLIGHTLY ALKALIZING artichokes brussels sprouts Note: * "Acid but Alkalizing" foods are weak acid foods that contain weak acids. While their pH is acidic, these foods have an alkalizing effect in your body. This is because the weak acids (ie. citric acid) convert to water and carbon dioxide in your body. The carbon dioxide is expelled through your breath. ACIDIC & ALKALINE FOODS P.4 BEANS & LEGUMES ALKALIZING navy beans soy beans soy nuts soy sprouts white beans lentils kidney beans mung beans * bananas - the riper they get, the more acidifying they become SLIGHTLY ALKALIZING tofu dried peas SLIGHTLY ALKALIZING chickpeas (garbanzo beans) red beans FRESH FRUITS SLIGHTLY ALKALIZING coconut sour cherries watermelon ACID BUT ALKALIZING grapefruit lemons limes SLIGHTLY ACIDIFYING apples apricots blueberries cantaloupe cranberries dates figs gooseberries grapes kiwis mangos melons mulberries nectarines oranges oranges papayas peaches pears pineapples plums raspberries red currant strawberries sweet cherries tangerines ACIDIC & ALKALINE FOODS P.5 CEREAL GRAIN AND BREADS ALKALIZING buckwheat millet oatmeal oats quinoa rye spelt whole grain crackers whole grain pasta whole-grain bread (without yeast) whole-grain cereals SLIGHTLY ACIDIFYING barley brown rice dark bread granola cookies couscous crackers - white flour millet pasta - white flour pies semolina sweetened granola wheat white bread white rice yeast bread cakes cookies couscous dark bread commercial cereals ACIDIFYING Continued on next page. ACIDIC & ALKALINE FOODS P.6 DAIRY PRODUCTS ALKALIZING slightly aged whey swiss yogurt drinks dark bread granola millet oatmeal oats quinoa rye spelt whole grain crackers whole grain pasta whole-grain bread (without yeast) whole-grain cereals SLIGHTLY ALKALIZING brie drained cheese fresh yogurt fruit smoothie pasteurized milk provolone aged whey aged yogurt chocolate milk cooked butter cream dextrogyre yogurt ultra pasteurized milk kefir parmesan cheese sweetened yogurt w/ fruit aged brie aged buttermilk aged cheeses ACIDIFYING acidophilus milk banana smoothie fresh butter fresh buttermilk fresh cheese fresh whey raw whole milk Note: Some refute the fact that dairy products can be alkalizing. This is because they contain lactic acid, which is a weak acid. While it is considered weak, it does contribute to a low oxygen environment and fatigue. The lactic acid in dairy products is produced by bacteria that feed on the sugar (lactose) in it. However, milk contains large amounts of alkaline minerals including calcium, magnesium, and potassium. It also contains phosphorous, which is necessary for calcium utilization. When one of these alkaline minerals, like calcium for example, binds with lactic acid, a neutral salt called calcium lactate is produced. Thus, while milk contains lactic acid, it also contains the minerals required to buffer it and then some.The fresher the product is, the less amount of lactic acid it will contain, and the more alkalizing it will be. ACIDIC & ALKALINE FOODS P.7 MEAT AND FISH SLIGHTLY ACIDIFYING halibut mahi mahi mussels organ meats tuna turkey ACIDIFYING chicken catfish egg yolk crab herring lamb lobster mackerel pork shrimp veal whole eggs beef carp cold cuts VERY ACIDIFYING bass flounder liver oysters pike salmon sole trout walleye MISCELLANEOUS FOODS ALKALIZING vegetable oils honey maple syrup pickles raw cane sugar vinegar SLIGHTLY ACIDIFYING brown rice syrup fructose heat pressed capers heated oils hydrogenated oils ketchup lard margarine mayonnaise molasses mushrooms mustard pickles pimentos white sugar artificial sweeteners brown sugar processed foods canned foods ACIDIFYING apple cider vinegar * cold pressed vegetable oils green herbs sea salt stevia table salt * apple cider vinegar is alkalizing because the acetic acid in it is a weak acid, and easily exhausted. The remaining components are alkalizing. ACIDIC & ALKALINE FOODS P.8 BEVERAGES ALKALIZING green tea tap water - depending on how treated SLIGHTLY ACIDIFYING filtered water cocoa coffee commercial juices commercial lemonade hot chocolate liquor liquor sodas wine beer black tea carbonated water ACIDIFYING almond milk fresh lemonade fresh vegetable juice green tea mint tea soy milk tomato juice water with a pH of 7+ *(from grasses) Now for the delicious recipies! ALKALIZING RECIPIES P.9 SALADS ROMINI SALAD DRESSING 1 med. Red-Leaf Lettuce 1 med. Romaine Lettuce 2 med. Zucchini, thinly sliced cup Radishes, sliced 2-3 Green Onions, sliced cup Flax Seed Oil 2 tbs. Sea Salt Crushed Garlic clove (to taste) Pinch of dried Tarragon Leaves SPICY ASIAN NOODLE SALAD DRESSING package thin Buckwheat Soba Noodles cup green onion 10 pieces tofu (optional) 1 stalk celery, chopped cup Mung bean sprouts cup red pepper, chopped cup raw almonds, chopped 4 tablespoons sesame oil 2 tablespoons Bragg Aminos tablespoon hot chili oil Cook the noodles, drain, and rinse in cold water. Mix the Sesame oil, Bragg Aminos, and hot chili oil. Add the dressing to the noodles and toss well. Cover and chill for several hours or overnight. Just prior to serving, stir in the vegetables, and top off with the almonds. ALKALIZING RECIPIES P.10 SALADS CABBAGE PATCH SALAD 2 cups Red Cabbage, thinly sliced 2 cups Green Cabbage, thinly sliced 1 Carrot, grated 1 Red Pepper, slivered 1 Yellow Pepper, slivered 1 Green Pepper, slivered 1 Orange Pepper, slivered 4 Tbs. Scallions, chopped 4 Tbs. Parsley, minced cup Lemon Juice 3 Tbs. Water 1 Tbs. Oil (Extra Virgin Olive, Flax Seed, or Udo's Choice) 1-2 tsp. dried Red Chili Pepper Dash of Bragg Liquid Aminos Combine all ingredients, toss thoroughly, cover & refrigerate at least a half-hour before serving. TRADITIONAL GREEK SALAD DRESSING head romaine lettuce 1 cucumber, diced 2 tomatoes, diced 5 scallions, diced green pepper, diced 1 cup soy feta cheese 2 tablespoons lime or lemon juice 1 clove garlic, finely chopped 1/8 teaspoon pepper Teaspoon Sea salt teaspoon oregano 1/3 cup olive oil Wash and cut vegetables. Tear lettuce and place in a large salad bowl. Add cucumbers, tomatoes, scallions, green peppers, and feta cheese. Mix dressing ingredients together and slowly add olive oil. Sprinkle dressing on top of salad. ALKALIZING RECIPIES P.11 SALADS FRESH SPINACH SALAD 1 head Spinach 2 stalks Celery, chopped cup Cauliflower cut in small pieces 6 Radishes, chopped 2 Shallots, chopped (or 1 small Red Onion) 2 Red Peppers, chopped cup chopped Basil 4 Tbs. Pine Nuts Combine the spinach, celery, cauliflower, radishes, shallots, red peppers, basil, and pine nuts in a large bowl. Toss thoroughly. Top with Essential Dressing. BROCCOLI SALAD SUPER FIESTA SALAD 1 head Broccoli 1 large Red Onion, chopped 1 cup diced Celery 4 chopped Scallions 1/3 cup Flax Oil Dressing or Parsley Dressing Cut broccoli into small pieces. Mix ingredients and chill for one hour. 2 tomatoes, sliced 1 cucumber, sliced and peeled 1 each red, green & yellow bell pepper, chopped 1 small red onion, coarsely chopped 1 can diced green chilies cup fresh cilantro, chopped Combine ingredients and chill for one hour. Serve on a bed of lettuce or with tortilla chips. Serves: 6, preparation time: 15 min, cook time: 0 min 3 Tbs. salsa 2 Tbs. lemon juice Tbs. garlic, minced tsp. pepper tsp. sea salt tsp. ground cumin ALKALIZING RECIPIES P.12 SALADS AVOCADO SUNBURST SALAD 4 sprouted whole wheat tortillas 1/2 package tofu 1 1/2 Tbs. Chile sauce 1 avocado seeded and diced 1 pink grapefruit, sectioned and peeled 1/8 cup toasted almonds, chopped 1 Packaged Organic Salad Mix Place tortillas over the top of a medium size bowl and bake in the oven at 350 degrees F for 10 minutes. Remove the tortillas and cool. Combine tofu and Chile sauce in a medium bowl. Cover and chill for 20 minutes. Stir in avocado, grapefruit, and almonds. Arrange greens in tortilla cups and spoon salad on top and serve. CUCUMBER SALAD 2 cups Cucumbers, chopped 2 Tbs. Parsley, chopped 1/3 cup finely chopped Peppermint 1 Tbs. Lemon Juice 1 Tbs. Olive Oil or Flax Seed Oil Combine the cucumbers, parsley, mint, lemon juice, oil in small bowl. Toss together. Chill for several hours or overnight. Toss before serving. RAINBOW SALAD Grated Beets Grated Jicama Grated Carrots Grated Squash (e.g. Butternut, Yellow Zucchini) Grated Red Cabbage In a large salad bowl, add fresh, clean, dry greens (baby greens, spinach, lettuce, etc.). Arrange the ingredients from the deepest dark colors to the lightest. Top with a dressing of lemon juice and desired oil and a sprinkle of sesame seeds. Red, Yellow, and Orange Bell Peppers Sprouts Fresh Green Peas from the pod Cucumbers ALKALIZING RECIPIES P.13 SALADS AVOCADO & TOMATO SALAD 2 Avocados 1 small Eggplant, diced 2 Green Chili Peppers, seeded Tbs. Curry Powder 2 Tbs. Lemon Juice Salt and seasoning to taste 2 or 3 Tomatoes, thickly sliced Sprout Salad with Avocado Dressing 8-10 leaves of organic leaf or romaine lettuce, washed and torn 2-3 cups mung bean sprouts 1-2 cups of your favorite sprouts (broccoli, buckwheat, clover, and lentil) 1 cucumber, peeled and sliced 1 tomato, cut into small wedge 1 carrot, peeled and grated 1 cup garbanzos, sprouted or canned Arrange ingredients in a bowl and chill until ready to serve. Serve with avocado dressing. TOMATO SALAD 2 medium tomatoes tsp. fresh ground pepper 2 Tbs. dressing (see below) Cut tomatoes into bite size pieces. Arrange them in a bowl. Pour the dressing over the tomatoes. DRESSING 1 tsp. lemon juice 1 tsp. olive oil 1 tsp. garlic powder Sea salt to taste Pepper to taste Italian herbs to taste AVOCADO DRESSING One small avocado 1 Tbs. olive oil 2 Tbs. tofu In a blender, blend all ingredients. ALKALIZING RECIPIES P.14 DRESSINGS MINTY CINNAMON DRESSING cup Olive Oil 5 Tbs. Carrot Juice 1/3 cup Lemon Juice tsp. Cinnamon tsp. Lemon Pepper 1 tsp. Orange Ginger Pepper blend (Spice Hunter) 1/8 tsp. Paprika 1 Tbs. fresh Mint, finely chopped Blend all ingredients except mint in a food processor or blender. Blend until smooth. Stir in Mint. FLAX OIL DRESSING 30% Flax Seed Oil 30% Bragg Liquid Aminos 40% Water Liquid Lecithin to thicken and emulsify Season as desired Shake and pour. Can be used as dressing for salad or steamed veggies. SOY CUCUMBER DRESSING 2-3 tsp. Carrot Juice small Onion Red Bell Pepper 1 lg. Cucumber 1 cup Soy Milk 1 tsp. dried Basil (or 2 tsp. fresh) 1 Tbs. Bragg Liquid Aminos or Salt to taste Blend ingredients in food processor or blender until smooth. ALKALIZING RECIPIES P.15 SOUPS YUMMY BROCCOLI SOUP 2 cups Vegetable Stock or Water 3-4 cups Broccoli, chopped 2 Red or Yellow Onions, chopped 1 Red Bell Pepper, chopped 1-2 stalks of Celery, cut in large pieces 1 Avocado Bragg Liquid Aminos or Salt to taste Cumin and Ginger to taste Warm 2 cups of water or stock in an electric skillet. Keep the temperature at or below 118 degrees (finger test). Add the chopped broccoli and warm for 5 minutes. Puree the warmed broccoli, onion, bell pepper, celery, and avocado. Thin with additional water if necessary achieve the desired consistency. To add a crunch, save the broccoli stalks and peel off the tough outer skin; them in a food processor until they are small chunks. Add to the soup just before serving. Serve warm. Add Bragg's, cumin, and ginger and any other spices you like. GAZPACHO 4 cups fresh Tomato Juice cup Cucumber, chopped cup celery, finely chopped cup Green Bell Pepper, chopped Combine ingredients. Cover and chill overnight. 1 Tbs. Olive Oil 1 tsp. Basil tsp. Garlic, minced tsp. Pepper GREEN RAW SOUP 1-2 Avocados 1-2 Cucumbers, peeled and seeded 1 Jalapeno Pepper, seeded 1 Carrot, finely diced Yellow Onion, diced Puree all ingredients, except onions and carrots, in a food processor. Add more or less water to desired consistency. To garnish add onions and raw carrot bits. 1 Tbs. fresh Cilantro 1 Tbs. fresh Parsley Juice of Lemon 1-2 cups light Vegetable Stock or Water 3 cloves roasted Garlic ALKALIZING RECIPIES P.16 SOUPS ASPARA ZINCADO SOUP 12 stalks medium Asparagus (or 17 thin stalks) 5-6 large Tomatoes 1 cup fresh Parsley 3-5 Sun-dried Tomatoes (bottled in olive oil) 1 Red Bell Pepper 1 Avocado cup dried Onion 4 cloves fresh Garlic Bragg Liquid Aminos to taste 1-2 tsp. Spice Hunter's Herbes de Provence 2 tsp. Spice Hunter's Deliciously Dill 2 Lemons or Limes, cut in thin slices Blend the asparagus and red tomatoes, parsley, dried tomatoes, red bell pepper, onion, garlic, and spices in a food processor. Blend in the avocado until soup is smooth and creamy. Warm in an electric skillet and garnish with lemon or lime slices. Season with Bragg's to taste. CELERY SOUP 4-5 stalks Celery 3 cups pure Water 2 Tbs. yeast-free instant Vegetable Broth Cook celery until tender. Add water and broth mix and pour into blender. Blend 15-20 seconds. Reheat and serve. Use Bragg Liquid Aminos, flax seed oil, and cayenne pepper, to taste. ALKALIZING RECIPIES P.17 ENTRES TUSCANY TOFU MEATBALLS RED PEPPER MACADAMIA SAUCE 4-5 big pieces of roasted Red Peppers 1 lb. Macadamia Nuts (raw) 6 cloves roasted Garlic 3 large fresh Basil Leaves Salt and Pepper to taste to 1 cup Olive Oil Process all ingredients, except olive oil, in a food processor until creamy. Slowly add olive oil until well emulsified. This sauce that can be made thick for dipping grilled Tofu slices or the Tuscany Tofu Meatballs, or it can be thinned for use as a salad dressing. 1-2 cups Sprouted Wheat Tortilla crumbs 1 cup cooked Brown and Wild Rice, 50/50 1 med. Red Onion, finely chopped 2 cloves Garlic, minced 2 stalks Celery with leaves, finely chopped 2 lbs. FIRM Tofu (Nigari), crumbled 1 cup Vegetable Stock (Pacific Foods of Oregon brand) cup whole Rolled Oats 2 cups fresh Basil, finely chopped 2 cups Parsley tsp. Black Pepper, Freshly ground 2 tsp. "Zip" or pinch of Cayenne Pepper 1 Tbs. Olive Oil 3 Tbs. Bragg Liquid Aminos Spice Hunter's Herbes de Provence to taste (about 1 tsp.) Take 8-10 sprouted wheat tortillas and leave them out to dry on a counter or quick-dry them in a low- heat oven. Break into small pieces and blend in a food processor until they are finely ground into crumbs. Set aside in a bowl. Steam-fry the celery, onion, and garlic in an electric skillet. Cook until softened, about 6 minutes. Transfer to a large bowl. Blend tofu, vegetable stock, oats, and Liquid Aminos until smooth. Add the basil, parsley, black pepper, and "Zip," and pulse until well blended. Add to the onion mixture. Add the cooked wild rice and the tortilla crumbs to the onion mixture. Mix well. Mixture should be slightly sticky but form into balls easily. If mixture is too wet, you may need to add more tortilla crumbs. Preheat oven to 400 degrees. Lightly oil a cookie sheet or baking dish. Shape mixture into balls. Roll each ball into the remaining tortilla crumbs to coat. Bake 20-30 minutes or until lightly browned. Serve with Roasted Pepper Macadamia sauce to dip the balls in. ALKALIZING RECIPIES P.18 ENTRES STUFFED VEGETABLES KALE & GARLIC SAUCE 1 lb. Kale 4 med. Garlic cloves, minced 2 tsp. ground Coriander Salt and Cayenne Pepper Rinse Kale and remove stems, including the tough part of stem in the leaf. Cut leaves into a manageable size. Steam kale until tender-crisp and then transfer to a bowl. Steam-fry garlic for 1 minute. Add coriander, salt, & cayenne and stir over low heat for 15 seconds to blend. In a pan or bowl, toss mixture with kale. Adjust seasoning to taste. Serve hot. 8 Cabbage Leaves 2 stalks Celery 1 cup French-Style Green Beans cup Bean Sprouts Green Bell Pepper 1 tsp. Parsley (chopped) 3 tsp. dehydrated Onion Flakes moistened with Tomato Juice or Veggie Broth 2 cups Vegetable Broth Scald cabbage leaves with boiling water & leave covered in pot for one-half hour. Finely chop vegetables & add parsley. Mix. Spoon vegetable mixture onto each cabbage leaf. Roll tight & tuck in ends. Use toothpicks to fasten. Simmer in vegetable broth for 1 hour. Season with flax seed oil, Braggs Liquid Aminos, & cayenne pepper. CAJUN BEANS AND RICE 1 lb. dried Pinto Beans 1 cup Green Onions (chopped) 2 cups Yellow Onion (chopped) tsp. Garlic (minced) tsp. Oregano tsp. Garlic Powder tsp. Black Pepper Wash beans. Soak 12 hours, Drain water. Fill large pot with beans, add water about " above beans. Add remaining ingredients. Cover. Cook over low heat for 2 hours. Serve over cooked brown rice. tsp. Celtic Sea Salt tsp. Red Cayenne Pepper 1 oz. Braggs Liquid Aminos 6 cups cooked Brown Rice 6 oz. Tomato Paste tsp. Thyme 1 tsp. Celery Flakes ALKALIZING RECIPIES P.19 ENTRES STUFFED SQUASH 2 small Acorn Squash, halved and seeded cup Carrot, diced cup Red Bell Pepper, diced cup Zucchini, thickly sliced cup Onion, diced tsp. minced Garlic Non-Stick Vegetable Spray Preheat the oven to 350 degrees. Use cooking spray to coat large baking dish. Place acorn squash halves in pan with cup of water and steam for 10 to 15 minutes. Lightly steam-fry remaining ingredi- ents for a few minutes. Stir frequently. Spoon vegetables into squash halves and bake until squash is tender or for 20-25 minutes. CHILI TOFU PITAS 1 pkg. Tortillas or Pita Bread 1 small can Green Chilies (chopped) 3 cloves Garlic, minced 1 pkg. extra firm Tofu (Nigari) 1 tsp. Mexican Seasoning (Spice Hunter) 2 tsp. dried Onion, OR cup minced fresh Onion cup Soy Parmesan Cheese substitute 1 Tbs. fresh Cilantro tsp. Salt 1 jar or can Enchilada Sauce 3-4 Sun-dried Tomatoes for garnish Avocado slices for garnish Cut the pita bread into eight triangular pieces, like a pie. Mince the garlic in a food processor. Add the other ingredients, except the tofu, and process until finely chopped. Grate the tofu into the mix by first placing the grater attachment on the processor. Process until mixed (a few seconds). Open each pita triangle up so you can put the filling in. Spoon the filling into the pita triangles and place into a pie pan. Add enchilada sauce inside over the filling mixture and over each pita on the outside as well. Bake at 350 degrees for 10-15 minutes. Cut the avocado slices and sun-dried tomatoes to put on top for a garnish just before serving warm. ALKALIZING RECIPIES P.20 ENTRES CURRIEE VEGGIE CREPES 1 cup Almond Milk 3 Tbs. unsweetened Coconut Milk 1 tsp. Egg Substitute OR 1 Tbs. Agar Agar flakes (seaweed gel, found in your health food store) 1/3 cup Water 1 Tbs. Olive Oil tsp. Turmeric tsp. Curry Powder Dash of Cinnamon 1 cup all-purpose Flour (or spelt, millet, or whole wheat flour) tsp. Salt (optional) In a bowl, whisk together the almond milk, coconut milk, egg substitute or agar flakes, water, oil, turmeric, curry, and cinnamon. Whisk in the flour and salt until there are no lumps left in the batter. If using agar, you must use a food processor and process until smooth. Use saran wrap to wrap over the bowl and refrigerate for at least a half an hour or up to one day. Heat a small nonstick crepe pan or skillet over medium-low heat. Gently stir batter to blend again. Once the pan is hot, drop 2 Tbs. of crepe batter into the skillet. Swirl the pan to coat the bottom evenly with the batter. If the batter does not swirl easily you must add a little water to thin it down a bit. Cook for about a minute or two or until the top appears dry. Use a spatula to gently flip the crepe. Cook for about a minute or two longer or until the bottom appears lightly browned and the crepe slides easily in the pan. Move the crepe onto a plate or paper towel. Once made, these crepes may be refrigerated or frozen for later use. Curried Veggie Crepes Veggie Filling on next page... ALKALIZING RECIPIES P.21 ENTRES CURRIED VEGGIE CREPES VEGGIE FILLING 10-12 thin Asparagus Stalks, cut into 3-in. segments cup Snow Peas 1 Yellow Onion, thinly sliced 4 cloves minced Garlic 2 med. Orange or Yellow Bell Peppers 2 med. Red Bell Peppers cup Olive Oil 1 Tbs. fresh grated Ginger to 1 tsp. ground Mustard Seed 1 tsp. ground Cumin tsp. Cinnamon 1 Tbs. Curry Powder cup Pine Nuts 1 tsp. Salt or Bragg Liquid Aminos to taste 1/3 cup Coconut Milk (unsweetened) Remove the seeds and ribs from all the bell peppers. Cut into matchsticks. Heat the olive oil in a large skillet or electric fry pan over medium high heat. Add the asparagus and snow peas. Cook. Stir constantly, until they barely begin to brighten and soften. Reduce the heat to medium and add the onions and garlic. Cook until onions soften. Add the bell peppers and steam-fry with a little water just until peppers are begin to soften. Add the ginger, mustard seed, cumin, cinnamon, curry, and a little more olive oil. Continue to stir and cook. Add the pine nuts, salt, and coconut milk, and cook until desired softness. Serve warm with the Autumn Curry Crepes. Can also be served over rice or any other cooked grain you prefer. PEPPER TOFU PACKETS 1 pkg. firm or extra firm FRESH Tofu 3 Scallions Red Bell Pepper Soak sesame seeds overnight. Drain tofu. Cut in half on the diagonal to form two triangles. Cut a pocket in each triangle. Finely chop the scallion, pepper, and coriander. Add sesame seeds. Stuff half the mixture into each piece of tofu. Pour Liquid Aminos over tofu pockets and marinate in refrigerator for 10 minutes before serving. cup chopped fresh Coriander 1 tsp. Sesame Seeds 1 cup Bragg Liquid Aminos ALKALIZING RECIPIES P.22 ENTRES BUTTERNUT AND CELERY SOUP 3 Celery Stalks cut in big chunks 2 Butternut Squash 1 Onion, peeled and chopped in big chunks 1 Onion, peeled and sliced into thin rings for garnish 2 Tb Olive or UDO's Oil 3-4 cups Veggie Stock Cinnamon and Nutmeg or Salt and Pepper to taste Cut Squash in half & remove seeds. Lightly oil the cut side of the vegetables. On an oiled cookie sheet, place squash cut side down and celery chunks and roast in a 400 degree oven until tender and lightly browned or for about 45 minutes. Scoop out soft squash from the skins. Puree the roasted vegetables in a food processor or blender with some of the stock. For a smoother texture, pass soup through a strainer into a clean pan. Add the remaining stock & season to taste. Keep warm. For the onion ring garnish, fry the onion in oil until brown and somewhat crisp or for about 10 minutes. Top soup & serve. VEGETABLE BORCHT 6 cups Veggie Broth 1 cup each Carrots (shredded) 1 cup Beets (roughly chopped) 1 cup Onions (thinly sliced) In a large saucepan combine broth, carrots, beets, and onion. Gently cook until tender. Add red pepper and cabbage. Add salt and pepper to taste and cook for about 5 minutes more. For a richer flavor, cool completely before serving time and reheat and serve. ZUCHCHINI TOFU PATTIES 1 carton FRESH Tofu, drained 3 Tbs. Onion, chopped Tbs. Vegetable Broth Mix Slice and steam tofu for 5-10 minutes. Chop & drain well. Steam-fry onions. Add vegetable broth mix & zucchini. Stir well. Add salt, tofu, & egg substitute and combine all ingredients. Make into patties. Place on sprayed baking sheets & flatten slightly. Lightly bake at 350 degrees. When bottoms are barely brown, flip patties. Finish baking, but make sure not to overbake. 1 Red Pepper (shredded) 1 cups Cabbage, shredded Vegetable Salt to taste Pepper to taste 1 cup Zucchini, grated Egg Substitute equal to 2 eggs 3/8 tsp. Salt ALKALIZING RECIPIES P.23 ENTRES SIMPLE VEGGIE STEAM-FRY 1-2 tsp. fresh grated Ginger (hand grated) 2-3 cloves Garlic, crushed cup Yellow Squash cup Cauliflower, slices cup Red Peppers, strips cup Broccoli (cut small) Heat up electric fry pan. With a small amount of water, steam-fry the garlic and ginger for a couple of minutes. Pour in vegetables and tofu. Steam-fry until vegetables turn very bright and begin to slightly soften. Pour the steam-fry sauce mixture over the top and steam for a couple more minutes. Serve while warm. BEAN SPROUT CASSEROLE 1 cup baby Lima Beans, sprouted 1 cup Mung Beans, sprouted 3 cups chopped Leeks 1 cup Pinto Beans, sprouted 1 large Red or Green Pepper, finely chopped 1 large Onion, chopped 1 clove Garlic, finely chopped 3 Tbs. Bragg Liquid Aminos Freshly ground Pepper to taste Steam-fry the garlic and onions. Add leeks, Bragg Aminos, and pepper. Simmer for 15 minutes. Add chopped pepper and simmer for 5 more minutes. In casserole dish, pour over beans. Stir gently. Bake at 350 degrees for 15 minutes. cup Onion slices 1 cup Pea Pods (other veggies as desired, cut julienne) 1 cup fried Tofu (or use marinated tofu from the health food store) tsp.Salt STEAM-FRY SAUCE 1/3 cup Water or Veggie Stock 1 tsp. Stir-Fry Ginger Spice (Spice Hunter) Juice of half a Lemon or Lime Bragg Liquid Aminos to taste ALKALIZING RECIPIES P.24 ENTRES ITALIAN ZUCCHINI 8-10 med. Zucchini 2/3 cup Onion, coarsely chopped 1 cups Tomatoes 2 cloves Garlic, minced 1 tsp. Salt 1/8 tsp. Pepper 3 Tbs. Olive Oil Wash, cut ends, and slice zucchini. Steam-fry sliced zucchini, onion, and garlic in a saucepan over low heat for 10 minutes. Turn and move mixture occasionally. Remove vegetable mixture from heat and sieve in tomatoes with pepper. Blend thoroughly but lightly. Place mixture into a casserole dish. Cover and simmer 30 minutes. Add olive oil just before serving. CABBAGE ROLLS 1 medium head of Cabbage 1 clove Garlic 1 Bay Leaf 1 pkg. drained FRESH Tofu (break into fine pieces) 1 cup Onion, finely chopped Grease a shallow casserole dish with a tight-fitting lid. Remove wilted outer leaves from cab- bage. Rinse and cut in half through core. Remove eight large leaves. Shred remaining cab- bage, enough to yield 2 cups, and place in casserole dish. Add garlic clove and bay leaf. Set casserole aside. In a large pan, pour boiling water to 1-inch level. Add the eight leaves of cabbage and salt. Cover and simmer for 2-3 minutes. Steam-fry chopped tofu, onion, pepper, and Liquid Aminos. Place one-quarter cup of this mixture into the center of each of the eight cabbage leaves. Roll each leaf, tucking ends in. Use wooden picks to secure and place on shredded cabbage in a casserole dish. Stir vegetable broth mix into cold vegetable broth. Pour this mixture over cabbage rolls along with a few grains of pepper. Cover and simmer on low heat for 30 min- utes. Remove bay leaf and wooden picks and serve. 1/8 tsp. Black Pepper 1 tsp. Bragg Liquid Aminos tsp. Real Salt or Vegetized Salt 3 cups Vegetable Broth cup Vegetable Broth Mix ALKALIZING RECIPIES P.25 ENTRES TOFU ONION STEW TOMATO OKRA CREOLE 4 cups sliced Okra 1/3 cup chopped Green Pepper 1 cup chopped Onion 2 cups chopped Tomatoes 1/8 tsp. Curry Powder Wash okra, cut off ends, and slice. Set aside. Chop green pepper and onion. In a large skillet, steam-fry green pepper and onion to a transparent stage. Add okra and tomatoes. Stir in mixture of curry powder, salt, pepper, lecithin, and thyme. Cover and simmer for 30-40 min- utes or until okra becomes tender. 2 med. Onions, sliced 3 cups Water 3 Kale leaves, torn to bite-size 1 Bay Leaf Steam-fry the sliced onions in a 3-quart pan with a lid. Add water, kale, bay leaf. Cover and simmer until kale begins to soften. Remove bay leaf. Add in quartered onions and green beans. Continue to simmer until beans are tender. Drain and slice tofu and warm in pan or steam separately in steamer. Season if desired. Place tofu on top of stew and serve. 1 1/2 cups fresh Green Beans 3 large Onions. Quartered 1 pkg. FRESH Tofu, firmness of choice tsp. Salt 1/8 tsp. Black Pepper 1 tsp. powdered Lecithin 1/8 tsp. Thyme SPINACH LASAGNA 1-2 cans tomato sauce (6 oz.) 1 pkg. "no boil" spelt lasagna noodles 1 package fresh spinach Pour tomato sauce into a glass container. In a large skillet, saut spinach for 5 minutes. Add spices for flavoring. Remove spinach and set aside. Spread a layer of tomato sauce on the bottom of a baking pan. Depending on the size of the dish, place 2 or 3 lasagna noodles on top of the tomato sauce. Spread another layer of tomato sauce over the noodles. Place spinach, crumbled soy burgers, and soy cheese on top of the layer of tomato sauce. Add more lasagna noodles on top of mixture. Repeat this procedure until all of the ingredients have been used. Place the baking pan in the oven and bake for 30 minutes at 350-400 degrees. 2 cups soy burgers (crumpled, precooked) 2 cups soy cheese (shredded) ALKALIZING RECIPIES P.26 ENTRES CURRIED SQUASH 3 cloves Garlic, sliced 2 Serrano or Thai Chili Peppers, seeded or diced can unsweetened Coconut or Almond Milk 1 med. Yellow Onion, quartered 2-4 Sun-dried Tomatoes, minced 1 Tbs. fresh Ginger Root, minced 2 tsp. Garam Masala 1 tsp. ground Cumin tsp. Cinnamon tsp. ground Coriander Combine first twelve ingredients and 3 Tbs. of stock or water in a blender. Puree mixture to a paste while scraping down the sides of the blender a couple of times. In a large saucepan, heat oil. Add the spice paste and cook. Stir often for 10 minutes. Add remaining stock, butternut squash, and tomatoes. Cook over medium heat while stirring often. Cook until squash is just tender or about 20 minutes. Mix in black-eyed beans, spinach, and green peas. Continue to cook while stirring often. Cook until spinach is tender, about 10 more minutes. Remove from heat. Adjust seasonings to taste. Just before serving stir in the mint. 1 tsp. Salt tsp. Turmeric 2 cups Vegetable Stock or Water 1 Tbs. Udo Choice Oil or Olive Oil 4 cups Butternut Squash, peeled and diced 2 cups fresh Tomatoes, diced 2 cups Black-eyed Beans or Lentils, cooked 2 cups Spinach or Kale, chopped 1 cup Green Peas 3 Tbs. Mint, minced HARVEST CASSEROLE 1 each med Green and Red Pepper, cut into 1" strips 2 large Onions, cut and separated into rings " thick 1 cup sprouted Barley, partially cooked (save 1 cup water) 1 cup Barley Water (saved above) 4 Tbs. Vegetable Broth mix 2 med. Zucchini cut into 1 1/2inch chunks 2 large Tomatoes, peeled and quartered 3 med. Carrots, cut into chunks Steam-fry green peppers and onion. In a casserole dish combine all ingredients and cover. Bake at 350 degrees for 1 hour. Barley should be tender. 3 med. Carrots, cut into chunks head Cauliflower florets 1 lb. Green Beans, snapped in half 2 cloves Garlic, crushed 1 tsp. Paprika cup Parsley, chopped 1 Tbs. Salt tsp. Black Pepper ALKALIZING RECIPIES P.27 ENTRES VEGGIE PAD THAI 1 package tofu 3 Tbs. almond butter 1/3 cup lime juice or lemon juice 1/3 cup Bragg's Liquid Aminos 1/2 teaspoon red pepper flakes 1 small onion (chopped) 1 small bunch green onions (chopped) 2 cups of mixed vegetables (steamed, stir-fried, or microwave) Prepare rice noodles. Drain and set aside. Squeeze tofu until completely dry. Cut tofu in 1/4" to 1/2" squares. Set aside. Mix almond butter, lime or lemon juice, Bragg's Liquid Aminos and red pepper flakes. Set aside. Stir-fry garlic and tofu in 1 tablespoon of sesame oil in a wok, until garlic and tofu slightly turn brown. Add in remaining oil, ginger, and onions. Stir-fry for two minutes. Add in vegetables and almond mixture. Stir-fry until all vegetables are covered in almond mixture. Add in noodles and bean sprouts. Stir-fry until sauce thickens and vegetables and noodles are hot. Use sliced lemons for garnish. VEGGIE ENCHILADA TORTILLAS 4 sprouted whole wheat tortillas 4 oz. soy Monterey Jack Cheese (shredded) 1/2 cup onion (diced) 1/2 cup green bell peppers (diced) 1/4 cup red bell pepper (diced) 2 tsp. canned green chilies (chopped) Place tortilla in microwave with a paper towel cover. Microwave on high for 15 seconds. If preferred, place in toaster oven for 2 minutes or warm on a dry fry pan and flip each top to bottom until all are warmed through. Set
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