hey everyone it's dr. Mona and this week's video is something you've been requesting for a really long time I'm gonna show you exactly what I eat in a day breakfast lunch dinner snacks and that one thing I have to have every night before I go to bed to curb my sugar cravings so in this video I'm really gonna show you the truth it's gonna be real raw like no cutting corners I purposely set all this up for the sake of this video so it could be a little more organized and I can show you exactly
what I do in the morning obviously I don't wake up and everything's not just laid out perfectly for me the first thing I do is have warm water with lemon a little bit of cayenne and apple cider vinegar so I'm obsessed with this water kettle this was maybe 20 bucks actually asked my dad to get it for me for Christmas just so useful it's so much easier than boiling it it's much healthier and better than the microwave all you have to do just fill it up with water click it on and in maybe like 60
seconds or something you've got warm water with lemon I know that you probably read everywhere that warm water with lemon is the first thing you should have when you wake up and it might sound a little cliche but it's actually one of those things that is true like it's that good for you it's that good for your digestion and you know right now we're all in this era of like healthy gut because it's something that we've realized is really important to be totally honest I love lemons I could eat them like oranges I love cold
lemon water but I don't really like warm lemon water it just it's not really a fan but what I figured out to do is to add a little apple cider vinegar a little cayenne pepper and sometimes just like a dash of a little sweetener usually no sweetener but those two together just kind of make it a little spicy it gives it a little kick and my trick is to make it before I even think about whether or not I want it I drink it and I just get it over with so while that's heating up
I always like to start with the lemon in the mug this is a really massive lemon you don't have to use all that you can use a smaller size lemon juice you can't see that in frame this is a little more of a normal sized lemon but just squeeze a little bit into the cup I like to put the lemon in first it just kind of mixes better that way so you've got your lemon juice then I add the water also I'm not a fan of the way apple cider vinegar taste I know a lot
of you reach out to me on Instagram and even on YouTube and ask the health benefits it is really really good for you if you don't like the taste of it you have to have this concoction I promise it makes it so much better I used to try eating on its own can't do it so this is a really easy way to do it I like to put in one tablespoon you do not have to be extremely rigid with this you know however much you're having is great and it's better than not having it at
all but if you want to know exactly how I have it it's one tablespoon and then I'll do like two or three sprinkles of cayenne pepper I'll put links to all of these products the bottom of this video if you are doing this start out with a little cayenne pepper at first because it can get really spicy so I'm just gonna have those three it's really good actually if you want a little bit of sweetener I'd recommend trying some coconut nectar and probably the healthiest liquid sweetener or like a half a teaspoon can also go
a really long way but try to do one on its own because it is the morning and we should be as clean and detox as possible so I will usually sip this while I make my smoothie so that's kind of my step one my step two is to make my smoothie if you follow me an instant you see me post this all the time I also do my what I eat in a day every week on Instagram you can measure this or if you have a Vitamix that's my favorite blender you can actually just see
on here where the cups are so when I'm really in a hurry I'll just do this and it's three cups of greens ends up being one serving I'll usually make two servings at a time and either drink both of them in the day or I'll save one for the next day so my favorite greens to use our spinach and kale you can use romaine you can use arugula you can use anything you want so the key is three cups of greens or a six cup I like to do two parts spinach one part kale so
for this video I'm gonna actually make two servings of this smoothie so it's just easier and what I really do every morning so I'm gonna do half and half actually I'm gonna do about 3 cups of spinach maybe a little more a little more that's about it you can send own if you can see that is the six cup line so the key to this smoothie is to blend the water and the Greens first because you'll be surprised at how yummy this tastes there's so many of you that have reached out and I've actually tried
making this and are so impressed with how good it tastes because for all of these greens I mean you would this is a struggle for a lot of people to eat in the day so you can drink this really quickly and it's really enjoyable the key is to blend it with the water first and that will make sure that's really really blended in you're not getting like chunks of spinach or kale so now we want to cups of water so six cups of greens and two cups of water I like to mix coconut water in
filtered water sometimes I also use aloe vera water but in this smoothie I would stick to these two because it gives it like a lighter fresher taste let's just use a cup so I'm going to do one cup of regular water and one cup of coconut water so the coconut water is like nature's Gatorade it's giving you a lot of electrolytes it's really hydrating you so it's extra hydrating than just having regular water and it gives it a really nice flavor too so I'm going to reach out to me and ask the difference between coconut
water and coconut milk they are very different coconut water has no fat its water coconut milks like a thicker creamier texture so they are very different okay now I'm gonna blend this so in your blender start on low and then you can increase the speed okay Acura did a whole video just on this smoothie so I can link that also but you can see how pretty these greens look then we're gonna do a half a banana so one serving of this would actually be 1/4 of banana and 2 servings is a half of banana so
now I'm just slicing this Apple I like to put it in like maybe five or six big chunks so it's just easier to blend so this combination of fruit is really amazing for the morning and the reason I make sure to have this every morning is because when you're sleeping your body is in a natural state of detox I know people talk about detox is a lot and doing a detox for your body but your body actually detox is itself naturally and when you sleep it's a pretty much the longest period of fasting most people
have because you're sleeping so you're not eating so your body's like this big machine that gets a moment to like rest and reboot so think of a machine always processing different foods and chemicals but when you're sleeping it's just on its own it's cleaning out it's resetting and rebooting and that's why the first thing you put into your body is so important because it's the fastest absorb it's like you've got this fresh slate what are you gonna do almost like if a baby's born is the first thing you feed it gonna be junk food no
you might like let's start with this like pure thing and give it as many healthy ingredients as possible that's another reason why we start with this lemon apple cider vinegar cayenne in the morning apple cider vinegar has antibacterial antiviral and antifungal benefits so that's like three fold different ways to combat whatever's going on on your body really help your gut health lemon is extremely alkaline and you know we're always trying to get our blood to an alkaline state now having cold water with lemon isn't as like soft on your body you want to kind of
give us something that's a little more gentle when it's cold it's a little bit more of a shock to the body so that's why having the warm water it's also really important the Cayenne in there is really and good if you want to help boost your metabolism kind of give it a little kick if you're trying to burn some fat all around it's good to just kind of heat things up in the morning so that's why that combo is so important and because that's just water and lemon it's less substance your body has to break
down so we kind of want to go from little to most that's how food combining works that's how I try to kind of arrange all my food while I'm eating you kind of eat the lightest things to the heaviest thing so we always start with the lemon water even if you don't feel like it just make it before you can even think about whether or not you feel like it that's what I do and then we go to the next one which is the green smoothie so for those of you that don't know what the
difference is between acidic and alkaline maybe it's something you've heard of but you don't really know why alkaline is what we always want our body to be in a state of so when things are acidic this is what is associated with inflammation a lot of disease states forming acidic foods are things like dairy things like animal protein a lot of the junk that a lot we eat in the morning we don't realize isn't that healthy for example if you walk out your door and you grab a black coffee and a bagel with cream cheese I
mean all of that is a disaster first thing in the morning the coffee's acidic the dairy from the cream cheese is acidic so you're just giving your body like a good lenny ground for more diseases to form so we want to be alkaline we want to make sure we're keeping everything healthy and we're preventing diseases from forming so that's why this little itty-bitty drink right here is so important and why this green smoothie is so important in the morning so the timing of when you eat things actually really does make a big difference so we're
adding in the Apple I like to add a stalk of celery it's amazing for you the more veggies the better you will not even notice it you wouldn't know if I added it or not so that's another trick I like to do with green smoothies and juices just throw things in where you wouldn't normally maybe like them or want to eat them and you won't notice them in a smoothie and lastly I like to add turmeric so tumeric you might not always see in its natural form like this be careful with turmeric because it is
such a rich color it's got this like yellow color I've actually had it stained my white nails a few times which is upsetting but I just kind of peel the skin off now since we're talking about acidity and inflammation tumeric might be one of the most anti-inflammatory foods on the planet it's so great for you in fact if there was one superfood that I would say you should all incorporate it's tumeric there's actually this patient there was a study done who had just gotten stroke after stroke and tumeric alone like actually saved it and put
this patient into recovery so this stroke is just caused from a massive amount of inflammation so as you can see it's actually that powerful it's medicinal food can be medicine so you just chop it up like this if you can see it very similar to ginger and you just pop it in there and to Ameri can be found at like most health food stores maybe if there's an international grocery store I'm sure that maybe Amazon fresh would deliver it so the reason I like to use fresh turmeric instead of turmeric powder is because it's in
its natural state so much more potent the more work you do and the more processing you do the less active ingredient you're gonna have in the more potent that's actually gonna be I mean if you were to go find like really organic raw fresh ground-up tumeric that's fine but you don't really know where it's coming from how long is it sitting on the shelf now don't get me wrong if I only have the option of like an organic tumeric I like Whole Foods or Trader Joe's or any grocery store 100% I'll use it it's fine
but if I'm given the option of turmeric group definitely go with that I think a lot of people sometimes are intimidated by finding fresh turmeric root what does it look like how do I use it do I have to have a juicer no you can just literally slice it throw it in your blender and it's that easy I am using a separate lemon for this I know I had this lemon here I like to use a full lemon and the other thing with putting lemon juice in this smoothie I would recommend juicing it in like
a little bowl or cup first because if you get the lemon seeds in this smoothie it actually gives it a really bitter taste so that's just a little tip for you squeeze it out in here and the lemon is actually one of the most important parts of this smoothie so now we've got half a lemon and our apple cider vinegar you know warm water Cayenne drink we've got a full lemon in this smoothie so you are just good to go with your alkaline foods so already in the morning with just these little things you're doing
so much good for your body for your skin preventing disease everything recovery don't forget inflammation is a huge part of muscle recovery so if you're an athlete if you workout if you feel sore a lot after workouts if this is something that's really going to help and of course it always comes back to skin if you get inflammatory acne you get red breakouts turmeric is a great thing I also did that whole video on a tumeric face mask all right now we're going to blend one more time and then I always like to take one
of my advisor gradable straws and take a little sip just to see if I want maybe if it's not sweet enough or I put too much to merkel add like a little more banana or a little more lemon oh that's so good so refreshing you guys are gonna love this smoothie you have to try it so that's my breakfast so to say I usually do like a breakfast number one and a breakfast number two I like to call it because this would be like my pre-workout just something to like get me going through the day
I either have half of it at once and the other half later or I'll have half of it at once then a separate breakfast later and maybe save it for the next day I do save smoothies sometimes for like two to three day as long as they're in an airtight container it's completely fine so that was my what I eat in a day morning edition this showed you exactly what I have every morning I never start my day without this drink in this smoothie it just doesn't feel right if I don't I feel cleaner I
feel more energized I will say that after this smoothie and after I you know do my workout I usually end up coming home and having a breakfast number two it will either be like an avocado toast sometimes I'll do my chocolate breakfast quinoa which is just quinoa coconut milk and cacao might be a little extra that I have to breakfast but that's just how I do it follows food combining principles it's kind of like my light meal for my workout and then my you know bigger meal later in the day I know a lot of
you asked me helping this smoothie fill you up for the whole day so that's your answer it does not film yet for the whole day it's not my only breakfast it's just my breakfast number one [Music] kind of realizing these videos are gonna be way too long so instead of making this what I eat in a day like an hour-long video which I don't think anyone wants to watch I decided I'm gonna split it up into three parts so you guys just watch the breakfast part now I'm gonna do a separate video on snacks that
I pack with me lunch and then after that I'll do a separate one on like a dinner that I usually make it home if you guys have any questions on the breakfast video leave it in the comments below this video also if you guys want to know a list of my favorite really uncommon interesting foods that help satisfy cravings so these are like little foods and snacks that will help you satisfy a cereal craving a dessert craving a chocolate craving go to the link in the description it's get hot and healthy calm and I've got
a free video there to show you some of my little tips and tricks that I do when I'm craving something bad so let me know if you like this video and I'll see you guys for the next one on what I eat in a day snack edition you
