The Ezekiel Diet Files

Lose a pound a day the healthy way. FREE 124 page PDF.

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  • Name: OmegaDays
  • City: Tampa
  • Region: Florida
  • Country: United States

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EZ-Cheese Ezekiel Toast

2 slices Ezekiel Low Sodium - 160 calories
1.5 oz Mild Cheddar Raw Organic Cheese - 150 calories
tbsp of whipped Organic Butter - 50 calories

Total 360 calories (maybe as a meal replacement, or snack)

Lightly toasted for 3 minutes in a toaster oven, pull add a little real organic butter, cheese slices, put back in toaster oven on broil for a couple minutes.

Hickory Smoked BBQ Turkey, Salad, and Ezekiel Bread 400 calories

4 oz pre-grilled Turkey fillet - 120 calories
cup of white mushrooms - 20 calories
slice purple onion - 10 calories
4 tbsp Harvest Farms Organic Hickory Smoked BBQ sauce - 80 calories
organic spring mix salad - 50 calories
BoltHouse Honey Mustard Dressing - 40 calories
1 slice Ezekiel Bread - 80 calories

Total 400 calories

Transitioning Into Healthier Eating Habits with Full Spectrum Hoodia Gordonii

I used this product in the first few weeks to transition into healthier eating habits. Why? Because I spent years using the HerbaLife products and I know firsthand that there are numerous natural supplements that can assist in the weight loss and management process. It's basically like flipping your appetite switch off, making it much easier to transition away from addictions to sugar, HFCS, MSG, sodium, and thousands of chemicals all designed to hook you on specific types of junk, processed, and fast food.

Omega Days

Full Spectrum Hoodia Gordonii

Sale Price $10.79
Regular $17.99    Retail $27.49
Size:     400 mg 180 Caps

"After about 2 weeks I could tell I had lost a couple of pounds. Was not hungry and had plenty of energy." ~product review by JohnK1

All natural


400 mg per capsule

Swanson Premium Brand Full Spectrum Hoodia Gordonii is all-natural and stimulant-free. Featuring natural phytochemicals, Hoodia Gordonii won't make you jittery or interfere with your ability to get a good night's rest. With a potent 400 mg per capsule, our Full Spectrum Hoodia Gordonii makes a great addition to your supplement regimen.

More information at Swanson HERE

Also see:
Hoodia Gordini Help or Hype?

Sweet Potato Fries with BBQ Turkey Breast

Every now and then I have a craving for sweet potato fries. This is a medium sweet potato, peeled, cut into strips and baked at 450 degrees for about 25 minutes. With a 5 oz Butterball brand turkey breast, white mushrooms, and purple onion with Walden farms zero calorie BBQ sauce. This was delicious. I used extra Real Sea Salt and zero calorie Walden Farms BBQ sauce on the fries. I used the fries to mop up the extra BBQ gravy on the plate from the entree. It doesn't take any will-power to eat this way. You just have to invest the time to make sure the ingredients are clean and cook it yourself. This is only about 30 minutes prep and cook time. Use aluminum foil for easier clean up.

125 calorie sweet potato (about 5 inches long)
25 calories olive oil
150 calories 5 oz turkey breast
20 calories mushroom and onion
0 calories Walden Farms BBQ sauce
Real brand Sea Salt
Garlic Powder
Cracked Pepper
Seasoning to taste

320 calories

This picture was taken when I pulled them from the oven at 15 minutes. They're still slightly soggy. Pull off and eat all the small thin pieces that are already done enough. Put back in oven for another 10 minutes to make crispier.

Set the oven to 450 degrees Fahrenheit. The high temperature is how you get crispy instead of soggy fries.

Cut into fries. On baking sheet brush cut fries with olive oil, or spray with olive oil to lightly coat. Add Real brand Sea Salt, seasoning, cracked pepper, and garlic powder. Roll around on sheet to get salt and seasoning all over. Bake 15 minutes on one side, do not open oven. Then flip and bake 10 minutes on other side (pull off all the small thinner pieces already done). Should be browned almost burnt looking.

Pre-grill a package or two of Butterball thin cut turkey breast fillets and pull from during the week. Each one of the fillets in the picture are about 5 ounces or 150 calories with only 70 mg of natural sodium (low), that's 55 mg per 4 oz. Walmart has the best price on this at about $4.68 a pound and they regularly mark them down 30% as they approach their sell-by date. I won't tell you when that is normally. I've figured it out and swoop in and buy them all and freeze what I don't grill immediately.

Sesame Ezekiel Turkey Burger 430 Healthy Calories

93/7 all turkey patty, special sauce, lettuce, tomato, cheese, on sesame seed Ezekiel Bread!

Read more here:

This is actually pretty filling.

4 ounce turkey patty - 150 calories
2 Sesame Ezekiel Bread lightly toasted - 160 calories
1 whole tomato - 25 calories
1 tsp - Spectrum Organic Mayonnaise - 33 calories
1 tablespoon Honey Mustard Dressing - 22 calories
Walden Farms BBQ Sauce - 0 calories
Asiago Cheese sprinkled - 20 calories
Balsamic Dressing - 20 calories

430 Total Calories

Tip: Add Walden Farms BBQ Sauce before each bite (& after first bite). Delicious, without adding any additional calories.

Warm Strawberry Balsamic Chicken Thigh Salad with Organic Sprouts

I recently tried a couple new forms of sprouts that I'll start using regularly. I've used a lot of Mung Bean Sprouts in the last couple years, but they didn't look fresh the last time I was at the grocery store. So I grabbed a tub of Alfalfa Sprouts and a tub of Organic Crunchy Sprout mix made from organic Adzuki, Lentil, and Peas.

The interesting thing is the Alfalfa Sprouts are a much better deal as I've pulled out 6 handfuls for 6 salads and still have over half a tub left. The organic crunchy mix also lasts a long time. Huge nutrient to calorie ratio.

The Crunchy Mix actually keeps sprouting until used....."It's alive!"

With a chicken thigh and sweet onion simmered in Strawberry Balsamic Dressing and poured over the salad warm, with a slice of Ezekiel Bread. I grill up a weeks worth of thigh, breast, or turkey fillets and have in the fridge to pull from all week. Don't over-grill and dry-out the meat for reheating in hundreds of different dishes.

Approximate calories off the top of my head.

5 oz chicken thigh - 200 calories
sweet onion thick slice - 10 calories
4 or 5 organic cherry tomatoes - 10 calories
organic cucumber - 10 calories
sprouts - 15 calories
salad - 20 calories
Strawberry Balsamic Dressing - 3 tbsp - 45 calories
slice Sesame Ezekiel Bread - 80 calories

Total - 390 calories 
(maybe less, as it may have been only a 4 oz thigh instead of 5 oz (-40 calories), and I've probably estimated high at 65 calories on the salad mix) But I know it's under 400 calories which is the goal.

Be careful, you can pollute this salad by using a high sodium,or  high sugar, or HFCS, with MSG salad dressing. See my condiment posts HERE and HERE for several I recommend.

280 Calorie Leftover Grilled Turkey, Grilled Sweet Potato slices, Cucumber salad

I just grilled a couple packs of ButterBall Turkey Fillets I bought on sale and froze. Now when I grill up a bunch of meat for the week I'm slicing a couple sweet potatoes and grilling as well. Heat leftover turkey and sweet potato in a small toaster oven on Bake, 500 degrees, 6 to 8 minutes. Grilled sweet potato lasts well for days, and makes a good leftover. 

5 oz leftover grilled Turkey - 150 calories
1/2 leftover grilled sweet potato slices - 50 calories
Cucumber, cherry tomato, onion salad - 50 calories
BoltHouse Balsamic Dressing - 30 calories
Walden Farms BBQ sauce - 0 calories

Total 280 calories

Dr. Russell Blaylock on Radio Liberty - The Secret to Cancer Control is Nutraceutical Flavonoids

59 minutes of free medical advice from a brain surgeon everyone should hear.

Summary: Connection between chronic inflammation and cancer has been established. Inflammation is the key central event to cancer. Use agents that block inflammation including nutraceutical flavonoids which have been shown to have cancer inhibiting effects. Curcumin, quercetin, ellagic acid, hesperidin, resveratrol, silymarin, and DHA have all been shown to suppress cancer growth, invasion, and metastasis. 
Omega Days
Russell L. Blaylock

Listen to the program:  Standard Player

Dr. Blaylock is a board certified neurosurgeon, author and lecturer. He attended the LSU School of Medicine in New Orleans and completed his general surgical internship and neurosurgical residency at the Medical University of South Carolina in Charleston, South Carolina. During his residency he ran the neurology program for one year and did a fellowship in neurosurgery after his residency. For the past 25 years he has practiced neurosurgery in addition to having a nutritional practice. He recently retired from both practices to devote full time to nutritional studies and research.

During his residency training he worked with the eminent neurosurgeon, Dr. Ludwig Kempe. Together they developed the transcallosal removal of intraventricular tumo...more

Boost Your Natural Cancer-Fighting Ability

If you or someone you love has been diagnosed with cancer, you need a strategy to fight back. And while your oncologist may prescribe a course of treatment that includes chemotherapy or radiation, you must understand that these powerful and sometimes effective weapons often have unwelcome and even dangerous consequences. Current international research shows that without a strong nutritional foundation, a patient's odds of surviving the treatments--let alone beating cancer--are greatly reduced. Conversely, patients receiving the proper balance of healthy foods, vitamins and minerals, and selected nutritional supplements show a striking increase in the effectiveness of their chemotherapy and radiation treatments.

Ultimate Carb Control C-120X White Kidney Bean Extract

Neutralizes up to 75 grams of carbohydrates per tablet, also known as carb-blockers. I keep this particular C-120X product in my auto glove box and pull a couple out before going into a restaurant when dining out. I also add another dose just before a real sugar dessert. I especially use it for an occasional thin crust pizza, or pasta dining out at a clean Italian pizza/restaurant with a chef. Don't buy fast food pizza from oven monkeys using highly processed contaminated ingredients.

This is much more civilized than sticking your finger down your throat to throw up, which I've never done btw : ) Just send it out the back undigested. I don't use it often, but for an occasional pasta, spaghetti, or pizza meal out, or if invited to dinner with friends or family you don't want to offend with your "health nut ways", it's a perfect solution. : ) "Oh that's right, you're a health nut, you still doing that diet?" Hey no problem, I have spaghetti, baked potato, french bread, and bread pudding dessert all the time. Really.  : D

Omega Days

Ultimate Carb Control C-120X White Kidney Bean Extract
Swanson Ultra

Ultimate Carb Control C-120X White Kidney Bean Extract

"I cannot believe how wonderful this works ... until now have not found anything that would help me keep the belly fat off despite of a careful diet. This supplement started working the very first time i took it." ~ product review by mylilshiba

Size:  2 mg 90 Tabs - very small tablets

  • Neutralizes up to 75 grams of carbohydrates per tablet

  • Safe and effective with no gas or bloating

  • Most potent carb blocker available today

Ultimate Carb Control C-120X effectively blocks amylase, the enzyme that is necessary to break down carbohydrates. Therefore, when one tablet of C-120X is taken with a meal, up to 75 grams of carbohydrates will remain undigested and pass through the GI tract much like fiber. You will still feel full, but because the carbohydrates are not digested and absorbed, you avoid the problems normally associated with a high carbohydrate meal.

Order at Swanson site:

Learn more about C-120X here.

Click to enlarge

Mushroom Marsala Steak Sauce recipe turns a boring chunk of meat into a gourmet meal

These little 6 oz cans are 3 - 1/4 cup servings of Mushroom Steak Sauce for 74 cents at Ingles in GA. After searching out a Mushroom Marsala Steak sauce recipe (see below) I thought I may be able to use these little cans of Mushroom Steak Sauce, plus fresh mushrooms, onion, garlic clove, Marsala cooking wine, and light butter to make a quick alternative to the Good Housekeeping Good Food brand Mushroom Marsala Steak Sauce.

These are little 6 oz cans are 3 - 1/4 cup servings of Mushroom Steak Sauce for 74 cents at Ingles in GA.

I thought I may be able to simply add fresh mushrooms, a liitle fresh onion, this 74 cent steak sauce, Marsala cooking wine, and light butter to make a quick alternative to the GHGF Mushroom Marsala Steak Sauce. I tried it last night and I like it. 

Here's the formal recipe for Mushroom Marsala Sauce....from

How to Make Marsala Sauce

Marsala is a fortified wine from the Italian region of Sicily. Marsala sauce often contains other ingredients, such as mushrooms. The best way to cook Marsala sauce is in a pan you have just used to cook steak or meat. This leaves some juices in the pan to combine with the sauce. However, use stock if this isn't possible. Use real organic butter.  Marsala wine contains alcohol -- but most of this is burned off in the process of cooking. Opting for a Marsala sauce without heavy cream is the healthier choice.

Step 1

Slice 10 oz. of cremini or chestnut mushrooms and chop one small onion. Crush a clove of garlic.

Step 2

Melt a knob of butter in a skillet. Add the onion and fry gently for two minutes. Add the mushrooms and the garlic. Cook until the mushrooms turn golden brown.

Step 3

Pour 1/2 cup of Marsala wine into the pan. Carefully set the wine on fire by using a burning match above the pan. Allow the flames to die down. Shake the pan and stir the mushrooms.

Step 4

Boil an electric kettle and prepare 1/2 cup of stock. Use chicken stock cubes if you're cooking a chicken dish, or beef stock for beef-based dishes. Dissolve the stock cube in a small bowl.

Step 5

Pour the stock or broth into the pan gradually. Stir the ingredients around. Reduce by simmering gently for four minutes, or until the sauce thickens.

Tips and Warnings

For a thicker sauce, add 1 tbsp. of flour before pouring in the Marsala wine.

Take great care when lighting the Marsala wine. Avoid wearing loose clothing and keep your face and hair far from the pan.

Things You'll Need

10 oz. of sliced cremini or chestnut mushrooms
1 small onion (chopped)

1 crushed garlic clove



1/2 cup Marsala wine


Electric kettle

Stock cube or powder