WEIGHT
LOSS WITHOUT HUNGER
The idea of this
diet is to get the maximum filling power and nutrition for the minimum number
of calories; - always remembering that the more nutrition, the less likely you
are to get hungry right away.
Also, if you
break down and go off your diet, don't get the feeling that this is the
end. Start your next diet immediately -
like within the next hour.
Things to
Avoid:
Any type of sugar. This includes:
honey, molasses,
brown sugar, caramel, dextrose, fructose, etc. (and even fruit juice, which is
the beginning of refining fruit sugar).
However, as it's almost impossible to find
good bread without any sugar at all, you'll have to have some in that, if you
feel you really need bread.
Anything with fat or oil in it:
butter, margarine,
(hydrogenated or polyunsaturated).
No fried foods.
Also, whole milk, regular
cheese, etc.
Beef, veal, pork, and lamb. This is because, even if you take off all the
fat you can see, these meats contain a lot of hidden fat, inextricably enmeshed
within the red muscle meat. There's much
more fat in these meats than there is in the same
amount of grains or legumes (bread, barley, rice, dry beans, etc.) and
therefore more empty calories.
Again, good bread usually has some shortening
in it. It can't be helped.
All processed foods,
since they mostly
have a lot of sugar and fat in them (Read the ingredients).
Restaurant foods,
for the same reason. Only there's no ingredients
to read here, so you don't know what you're getting. When you go out, take plenty of the right
food with you , because getting hungry only leads to
loss of control.
Things You
Can Eat:
Any kind of fresh fruit - but whole, not in juice form,
as the sugar in juice is in a more refined form, and you tend to take in more
than you need. Mashed banana is good for
sweetening hot whole-grain cereal or plain yogurt.
Any kind of
vegetable, preferably raw or steamed (for more nutrition), except avocados or olives (too much
oil in these). (Note: Newer research has shown that avocados and olives
contain healthy fats which we need for a healthy brain)
Potatoes - boiled,
or, preferably, baked. No butter
or sour cream with them. Plain white yogurt - preferably nonfat - with
chives is okay. (note: Newer research suggests
that butter and other high fat dairy products are beneficial)
Eggs should be poached or boiled.
Cheese: hoop cheese, mozzarella, or low-fat cottage
cheese. Cottage cheese makes a good
spread on whole-wheat or rye bread, especially sprinkled with paprika or
chives. Cottage cheese can also be mixed
with tuna (water-packed) for tuna fish salad.
Or you can use plain white yogurt for this purpose.
Yogurt: It should
be at least low-fat, if not non-fat, and never bought flavored, because when
they add fruit, they always add sugar too.
Plain white yogurt is an excellent substitute for butter on sandwiches,
and for sour cream in recipes.
Rice: brown only.
Bread: Make sure it's 100% Whole-Wheat; otherwise it
may have some white flour in it. Jewish rye - dark or light (or pumpernickel).
Cereal: The best
is hot cereal like Malt-O-Meal (regular only)
Milk: Non-fat, if you can stand it. Otherwise, low-fat.
Chicken:
Preferably white meat, since it's less fatty. At any rate, it should be skinned before
cooking, and then steamed or baked. (No
basting.)
Legumes: This
includes pinto beans, black-eyed peas, lima beans, lentils, split peas, and any
other color of dry beans. When cooked
with rice or some other grain, the dish becomes a full protein, and can be
substituted for meat.
Reasons Why You should Eat a
1. It fills you up, so
that you're less hungry.
2. In
grains, it contains a lot of different vitamin B's, many of which are not found
in "enriched"
bread and flour. And when
your body has everything it needs, you tend to get less hungry.
3. It
tends to help the digestive process, promoting "regularity" and,
according to some experts, keeping the weight down.
This, however, does not mean that you should eat extra
fiber. Bran, and other types of fiber
added to foods would just overdo it, without adding any nutrition.
If you can't follow this diet completely, just
remember that the closer you keep to it, the more weight you'll lose. Even if you do keep pretty close to
it, don't expect to lose more than a pound or two a week. At that rate, you'll lose ten pounds in two
and a half months. After that, you still
have to stick to the diet, or you'll gain them back; but if you cheat a bit -
say, a restaurant meal once a week - you won't gain anything you can't lose in
the course of the next week by just going back to the diet. You'll get a feel for how much you can cheat
without repercussions.
"Going back to the diet," however, does not mean cutting
down on calories or doing without meals.
This does more harm than good. It
simply means going back to the foods listed under "things you can
eat," and again avoiding the foods listed under "things to
avoid."
This diet is good not only for losing weight, but
also for problems like arthritis, and generally not feeling that great.
This kind of food is not the most exciting in the
world, but you can make it more interesting by reading while you eat. My rule is:
Read while eating the "the things you can eat," but
never while eating the "things to avoid."
It's also a good idea to find some physical
activity you really enjoy, like walking, swimming, dancing, biking, etc. that
you can indulge in on a regular basis.
If you have any questions, call Eva Scherb at 323-665-1095.
LENTILS & SPLIT PEAS
5 oz lentils
5 oz split peas
2 oz long-grain brown rice
2 oz short-grain brown rice
2 oz barley
4 cups water
2 tsp turmeric
2 tsp coriander
3 tsp cumin (ground)
Dice one green pepper, half a medium-sized onion,
& 6 cloves of garlic (These amounts can vary, according to taste.)
Combine in pot, and simmer till all the water's
gone (about 45 minutes.)
(The rice & barley can be different amounts,
as long as the total grain is 6 oz.)
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BEANS
& RICE
Soak or cook for half an hour:
3 oz pinto beans
3 oz black beans
3 oz red beans
in 4 cups of water.
Add:
2 oz barley
2 oz short-grain brown rice
2 oz long-grain brown rice
4 tsp paprika with small amount of chili
Green pepper, onions & garlic as in Lentil
dish. Comment re rice & barley, also
as in lentil dish.
BLONDE DISH
Soak in 5 cups water:
1 oz fava beans
1 oz baby lima beans
1 oz giant lima beans
2 oz black-eyed peas
3 oz garbonzo beans
2 oz millet
Add:
2 oz kasha
2 oz barley
1 tblsp sweet basil
Green pepper, onions & garlic,
as in the other recipes.
This dish cooks much quicker than the others -
less than half an hour.
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CEREAL
2 oz 7-grain cereal
2 oz cornmeal
4 oz rolled oats
3 oz rolled wheat
3 oz rolled rye
80 raisins
30 oz water
Boil the water, and then add the cereal &
raisins. Simmer, while stirring regularily, until the water's gone. This amount is supplies a filling breakfast
for two people. It can be eaten with
milk and/or fruit.
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