Wonder - 1ShoppingCart.com · their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances, notably citric acid, calcium,

Wonder M

eal Plan

C ool River

Nori Wraps

Veggie Chil li & Teff

C ool River

Date & Banana Brownies

April Chandler

© April Chandler 2016. AprilChandler.com

IntroductionHello!

I’ve put this meal plan together as I thought you might like a full day of highly nutritious meals that are tasty, healthy and simple to make.

I choose to live on a organic plant based diet and include raw food, for example, a mixed green salad with every meal to ensure both myself and my family have adequate amounts of essential vitamins and minerals (micronutrients). We also have a freshly squeezed vegetable juice every morning with a couple of scoops of superfoods, which are natural food products containing a high concentration of nutrients, phytochemicals and antioxidants, shown to have health benefi ts beyond those of other foods.

A lack of vitamins and minerals can affect normal growth development and functioning of the brain and body leading to severe illness, permanent physical damage or death.

I hope you enjoy my yummy meals and juices as much as I do!

Love,

Mixed green salad

Meal P lan6am First thing: Warm water with a slice of Lemon

7am Breakfast: Wonder Juice: Cool River

10am Mid-morning Snack: Coconut Yogurt with Raw-nola

1pm Lunch: Nori Wraps

4pm Mid-afternoon Snack: Date & Banana Brownies

7pm Dinner: Starter: Seed FalafelMain Course: Veggie Chilli & TeffDessert: Strawberry Pudding 8pm: After-dinner Drink: Wonder Cocktail: Blue Martini



6am: First thing:

Warm Water with a Slice of LemonWarm lemon water in the morning helps kick-start the digestive system for the day. According to Ayurvedic philosophy, choices that you make regarding your daily routine either build up resistance to disease or tear it down. Ayurveda invites us to get a jump-start on the day by focusing on morn-ing rituals that work to align the body with nature’s rhythms, balance the doshas and foster self-esteem alongside self-discipline.

There are many health benefi ts of lemons that have been known for centuries. The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances, notably citric acid, calcium, magnesium, vitamin C, biofl avonoids, pectin, and limonene that promote immunity and fi ght infection.

MethodUse purifi ed lukewarm water, not scalding hot. Try to avoid ice cold water, since it takes more energy to process ice cold water than warm water. Always use fresh lemons, organic if possible, never bottled lemon juice. Squeeze 1/2 a lemon with each glass and drink it fi rst thing before you eat, or workout, etc.

1) Aids Digestion. Lemon juice fl ushes out unwanted materials and toxins from the body. It’s atomic composition is similar to saliva and the hydrochloric acid of digestive juices. It encourages the liver to produce bile which is an acid that is required for digestion. Lemons are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. The digestive qualities of lemon juice help to relieve symptoms of indigestion, such as heartburn, belching and bloating. The American Cancer Society actually recommends offering warm lemon water to cancer sufferers to help stimulate bowel movements.

2) Cleanses Your System / is a Diuretic. Lemon juice helps fl ush out unwanted materials in part because lemons increase the rate of urination in the body. Therefore toxins are released at a faster rate which helps keep your urinary tract healthy. The citric acid in lemons helps maximize enzyme function, which stimulates the liver and aids in detoxifi cation.

3) Boosts Your Immune System. Lemons are high in vitamin C, which is great for fi ghting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps

control blood pressure. Ascorbic acid (vitamin C) found in lemons demonstrates anti-infl ammatory effects, and is used as complementary support for asthma and other respiratory symptoms plus it enhances iron absorption in the body; iron plays an important role in immune function. Lemons also contain saponins, which show antimicrobial properties that may help keep cold and fl u at bay. Lemons also reduce the amount of phlegm produced by the body.

4) Balances pH Levels. Lemons are one of the most alkalizing foods for the body. Sure, they are acidic on their own, but inside our bodies they’re alkaline (the citric acid does not create acidity in the body once metabolized). Lemons contain both citric and ascorbic acid, weak acids easily metabolized from the body allowing the mineral content of lemons to help alkalize the blood. Disease states only occur when the body pH is acidic. Drinking lemon water regularly can help to remove overall acidity in the body, including uric acid in the joints, which is one of the primary causes of pain and infl ammation.

5) Clears Skin. The vitamin C component as well as other antioxidants helps decrease wrinkles and blemishes and it helps to combat free radical damage. Vitamin C

10 Benefits to Drinking Warm Lemon Water Every Morning


is vital for healthy glowing skin while its alkaline nature kills some types of bacteria known to cause acne. It can actually be applied directly to scars or age spots to help reduce their appearance. Since lemon water purges toxins from your blood, it would also be helping to keep your skin clear of blemishes from the inside out. The vitamin C contained in the lemon rejuvenates the skin from within your body.

6) Energizes You and Enhances Your Mood. The energy a human receives from food comes from the atoms and molecules in your food. A reaction occurs when the positive charged ions from food enter the digestive tract and interact with the negative charged enzymes. Lemon is one of the few foods that contain more negative charged ions, providing your body with more energy when it enters the digestive tract. The scent of lemon also has mood enhancing and energizing properties. The smell of lemon juice can brighten your mood and help clear your mind. Lemon can also help reduce anxiety and depression.

7) Promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilages. As noted previously, vitamin C also displays anti-infl ammatory properties. Combined, vitamin C is an essential nutrient in the maintenance of good health and recovery from stress and injury.

8) Freshens Breath. Besides fresher breath, lemons have been known to help relieve tooth pain and gingivitis. Be aware that citric acid can erode tooth enamel, so you should be mindful of this. No not brush your teeth just after drinking your lemon water. It is best to brush your teeth fi rst, then drink your lemon water, or wait a signifi cant amount of time after to brush your teeth. Additionally, you can rinse your mouth with purifi ed water after you fi nish your lemon water.

9) Hydrates Your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fl uids lost by your body. When your body is deprived of water, you can defi nitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.

10) Aids in Weight Loss. Lemons are high in pectin fi bre, which helps fi ght hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster. I personally fi nd myself making better choices throughout the day, if I start my day off right, by making a health conscious choice to drink warm lemon water fi rst thing every morning.


Remember to drink plenty of water throughout the day because the human body contains from 55% to 78% water, depending on body size. To function properly, the body requires between one and seven litres of water per day to avoid dehydration; the precise amount depends on the level of activity, temperature, humidity, and other factors.

From a biological standpoint, water has many distinct properties that are critical for the proliferation of life that set it apart from other substances. It carries out this role by allowing organic compounds to react in ways that ultimately allow replication. All known forms of life depend on water. Water is vital both as a solvent in which many of the body’s solutes dissolve and as an essential part of many metabolic processes within the body.

Metabolism is the sum total of anabolism and catabolism. In anabolism, water is removed from molecules (through energy requiring enzymatic chemical reactions) in order to grow larger molecules (e.g. starches, triglycerides and proteins for storage of fuels and information). In catabolism, water is used to break bonds in order to generate smaller molecules

(e.g. glucose, fatty acids and amino acids to be used for fuels for energy use or other purposes). Without water, these particular metabolic processes could not exist.

Water is fundamental to photosynthesis and respiration. Photosynthetic cells use the sun’s energy to split off water’s hydrogen from oxygen. Hydrogen is combined with CO2 (absorbed from air or water) to form glucose and release oxygen. All living cells use such fuels and oxidise the hydrogen and carbon to capture the sun’s energy and reform water and CO2 in the process (cellular respiration).

Water is also central to acid-base neutrality and enzyme function.

Why Water Should be the Drink of Choice.



7am Breakfast : Wonder Juice


10am Mid-morning Snack:


1pm Lunch:

A 2001 Harvard study found refi ned foods such as crisps and chips activate fat storage mechanisms in the body, while whole foods such as avocados and nuts activate fat-burning mechanisms – that’s despite the fact the number of calories from the two food types are the same.

If calories are the only focus then the nutritional quality or the metabolic function of the foods will not be taken into account. A 100 – calorie apple is not the same as eating a 100 – calorie snack pack. The apple alkalises, cleanses and nourishes, with multiple nutrients. The snack pack contains enriched fl our, refi ned sugar, hydrogenated oils and other additives but few nutrients. It actually robs the body of nutrients as it tries to digest it, creates acidity and leaves you feeling hungry an hour later!

Following a diet that balances alkalinity and acidity is important and I suggest to people to use the 80/20 rule when choosing which foods to eat.

80% Alkaline foods – fruits and vegetables20% Acidic foods – nuts, seeds, whole grains and for those of you that eat animal foods, dairy and meat.

It has also been suggested by Chemists and Nutritionists to avoid Monosodium glutamate (MSG) found in snack foods, frozen dinners, canned foods, fat free and sugar free products as it trebles the amount of insulin the body creates, inducing obesity in a short amount of time.

If whole foods in their natural form are now called health foods, then what should we call other foods? Disease foods?

To clarify, whole foods are foods that are unprocessed and unrefi ned, or processed and refi ned as little as possible, before being consumed. Whole foods typically do not contain added salt, carbohydrates, or fat. Examples of whole foods include unpolished grains, beans, fruits, vegetables and non-homogenised dairy products.

The term is often confused with organic food, but whole foods are not necessarily organic, nor are organic foods necessarily whole.

Diets rich in whole and unrefi ned foods, like whole grains, dark green and yellow/orange-fl eshed vegetables and fruits, legumes, nuts and seeds contain high concentrations of antioxidant phenolics fi bres and numerous other phytochemicals that may be protective against chronic diseases. A diet rich in a variety of whole foods have been recognised as possibly anti-cancer due to the synergistic effects of antioxidants and phytochemicals common in whole foods.

A focus on whole foods offers three main benefi ts over a reliance on dietary supplements: they provide greater nutrition for being a source of more complex micronutrients, they provide essential dietary fi bre, and they provide naturally occurring protective substances, such as phytochemicals.

The Importance of Eating Whole Foods



4pm Mid-afternoon Snack:


7pm Dinner –Starter:

Mixed green salad

7pm Dinner: Main Course: Veggie Chilli & Teff

Ingredients250g dried kidney beans250g dried pinto beans250g dried chick peas570ml / 2 1/2 cups passatatomatoes, strained5 dried tomato halves,soaked, drained andchopped2 medium sized sweetpotatoes1 onion2 cloves garlic1 yellow pepper1 red pepper1 red chilli1 green chilli1 tsp. cayenne pepper1 tsp. cumin1/2 tsp. maca root powderpinch himalayan saltpinch ground blackpeppercorns2 tsp. raw coconut virgin oila few sprigs fresh coriander


Main C ourse:


Dessert :

Wonder C ocktail: Blue MartiniIngredients20 Blueberries75ml Winter Palace VodkaDash each of Blue Curacao and Cointreau

It’s a slightly di� erent approach to fruit Martinis, since the fruit is crushed by the action of ice in the shaker.

MethodPut all the ingredients in a shaker with plenty of ice. Shake for a good long time to crush the blueberries and make the drink very cold. Strain into a Martini glass (for straight-up drinking) or a goblet half � lled with ice.

350 Fresh, Fun & Fruity Cocktails your body will love.My WOnder Cocktails bookAvailable NOW on my site atwww.APrilchandler.com/Wondercocktails


8pm: After-dinner Drink:

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Wonder - 1ShoppingCart.com · their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser. Lemons contain many substances, notably citric acid, calcium,