Healthy, Quick, & Easy Meals
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Author/Certified Integrative Health Coach
Wholey Cow A Simple Guide To Eating And Living
It’s a proven fact that some of the healthiest cultures around the world share a number of commonalities. These areas, known as Blue Zone (cultures with the largest amount of centenarians) eat healthy foods, stay active, have strong connections and live with a sense of purpose. This life-style sounds like a good recipe for healthy living and one we all should strive for. Unfortunately, many people around the world are sick, over weight and unhealthy, especially in the United States. In fact, over 65% of Americans are overweight and almost half the population has a chronic disease.1 Those are some staggering statistics. It’s no wonder so many people need help with their diets. Many people these days are eating the wrong types of foods. Eating too much processed food, sugar and unhealthy fats can all cause weight gain and illness. Many people turn to fad diets to lose weight, but what people really need is a diet over-haul! Fad diets often only provide a temporary solution. What is needed instead is a life-style change with improved eating habits.
our society today consumes more processed food containing artificial preservatives and ingredients than real, wholesome foods. this is a problem and where health coaches come in. health coaches are a wellness authority and provide mentorship and support to clients. health coaches are on a mission to educate people about eating healthier and you can find them in over 150 countries around the world. as a health coach, i am passionate about helping people learn how to eat healthier and stay active and why i wrote my book, wholey cow a simple guide to eating and living. in my book, i provide 7 guiding principles to help teach people to eat well and live a healthy life-style. i also talk about the importance of getting back to the basics of eating more whole foods to improve our overall health.
in cut the crap kitchen, steve and nikki page share how they did just that after making a move to costa rica. once settled in, they were surprised to find that eating wasn’t quite the same in their new home and surroundings. in fact, the food choices were quite limited compared to the vast array they were accustomed to back home in the united states. many items in costa rica are more expensive too, making it a challenge to eat. they discovered quickly they had to change their diet to stay within their budget to live in paradise.
one thing they did to change their diet was to add in more fruit and vegetables. costa rica is known for their tropical fruit and abundance of vegetables. they are also a major exporter of pineapples, bananas, melons and some vegetables. since fruit and vegetables are plentiful and easy to find in costa rica, it was relatively easy to add more of them to their daily meals. t...
Steve Page became a #1 International Bestselling author by self-publishing his first book, "Cut The Crap & Move To Costa Rica, A How-to Guide Based On These Gringos Experience."
His latest Bestselling book, "Cut The Crap Kitchen, How-to Guide Cook In Costa Rica On A Budget" teaches readers about local produce, provides cost-effective recipes, and includes health benefits of eating whole foods. Hitting Amazon #1 Hot New Release, "Cut The Crap Kitchen" is here to help you.
Steve has worked in several industries and has excelled in developing successful businesses. He uses his technical and entrepreneurial experience to help other authors and entrepreneurs to find success in working online. As an author, he loves to share his knowledge and imagination with his readers.
Through his website, blogs, and social media he continues to provide expert advice to relocators with current events and logistics of expat life in Central America. He also helps independent authors self-publish and promote their books with both training courses and mentorship. Steve continues to travel abroad and enjoys his life in Costa Rica. Nikki Page became a #1 International Bestselling author by self-publishing her first book, "Cut The Crap & Move To Costa Rica, A How-to Guide Based On These Gringos Experience."
Her latest book, "Cut The Crap Kitchen, How-to Guide Cook In Costa Rica On A Budget" was a #1 New Release on Amazon. It teaches readers about local produce, provides cost-effective recipes, and includes health benefits of eating whole foods. She also helps independent authors self-publish and promote their books with both training courses and mentorship. Nikki continues to travel abroad and enjoys her life in Costa Rica.
Nikki is also the co-founder of the Viva Purpose, Inc. publishing group and is excellent at working with authors. Through her website, blogs, and social media she continues to provide expert advice to relocators with current events and logistics of expat life in Central America.
foreword 1
introduction 5
disclosure 5
who are steve and nikki? 6
why did we write this book? 6
products in costa rica 8
shopping options 11
mini super 11
grocery store/supermercado 12
butcher shop - carnicería 14
fish options 15
ferias and fruit stands 18
pickup truck produce 19
kitchen goods 20
recommended tools and appliances 21
costa rica pricing 27
exchange rate 27
table 1 - basic currency conversion 28
prices 29
equation 1 - colones per kilograms to dollar per pound 29
example: one kilo of chicken breast costs 3,900. if we place that price in the equation, we get the following: 29
equation 2 - liters per colones to gallons per dollar 30
example: one liter of orange juice costs 700. if we place that price in the equation, we get the following: 30
table 2 - prices 31
general grocery 31
dairy 35
baked goods 35
meat 36
beverages 37
alcohol 37
snacks 38
preparation information & tips 39
fruits 39
dairy 40
oils and fats 41
portion size 42
nutrition information calculation 43
recipes & produce 45
fruits & vegetables frutas y vegetales 47
apples 49
bananas 53
camote – sweet potatoes 57
chayote – mirliton squash 61
coconut meat 65
coconut water 69
dragon fruit – pitaya or pitahaya 73
granadilla & maracuyá– passion fruit 77
guanabana – soursop 81
mamón chino – rambutan 85
mango 89
melon – cantaloupe 93
papaya 97
pineapple 101
plantain 105
watermelon – sandia 109
yuca – cassava 113
sides el entremés 117
black beans – electric pressure cooker 119
chile lime chayote – electric pressure cooker 123
fried plantains 127
patacones 131
popcorn – stovetop 135
red beans- electric pressure cooker 139
red & black beans – electric pressure cooker 143
rice – electric pressure cooker 147
seasoned chili yuca fries 151
slaw salad 155
breakfast el desayuno 159
banana pancakes – gluten-free 161
fried egg 165
fruit salad 168
gallo pinto – beans & rice 171
hardboiled eggs 175
quick easy beans and rice with egg 179
lunch el almuerzo 183
chicken soup – electric pressure cooker 185
costa rica burritos 189
fried egg sandwich 193
tostada with rice & beans 197
dinner: la cena 201
chicken & camote – electric pressure cooker 203
chicken & chayote – electric pressure cooker 207
crispy breaded fried chicken 213
fried spaghetti 217
pan fried chicken strips – gluten-free 221
pan fried pineapple pork steak 225
pasta & vege...