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.