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Gold Standard of Thin Janice Rowland & Kathleen Rowland

Copyright 2012 Petals in the Gazebo Press, Kathleen Rowland

Cover Art Copyright 2012 Mariya Krusheva

Original copyright 2009 Sugar and Spice Press

Second edition format 2012 Lori Soard, Promo Divas

Dedication

To all those born without a skinny gene—we’ll help you fake one.

Dear Reader,

You have two kinds of beauty. There’s the kind you wear on the outside. You’re so much

prettier than you think. There’s the kind on the inside, your unique blend of strengths, passions,

kindness, and talents that make you who you are. Abounding health is something else, and as you

move more and become thin on the Gold Standard Plan, you’ll have that too.

Can a woman be too rich or too thin? You can afford nuggets for your inner self, ways to

make your world golden, and secrets in our Little Gold Suitcase. We’ve included over a hundred

delicious recipes from high energy nutrients and explain eating for radiant health. Aided by nutritional

gems, a body is wealthy. Exercise brings a sparkling spirit.

For your ongoing support, you are cordially invited to the Petals in the Gazebo blog at

http://www.kathleenrowland.wordpress.com where we take care of ourselves. Stop by this breezy

place for more weight-reducing tips, new ways to boost spirits, and a fresh batch of healthy recipes.

While digging up some fun, we continue to unearth ideas for self-care. Please feel free to post.

Warmest regards,

Kathleen and Janice

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Trademark Acknowledgements

The authors acknowledge the trademarked status and trademark owners of the following

wordmarks, used for comparative purposes in this work:

eDiets

Jenny Craig Mayo

Clinic Prevention

Magazine Weight

Watchers Wikipedia

You are invited!

For your ongoing support, please visit “Petals in the Gazebo” located at

http://kathleenrowland.wordpress.com where women on the Gold Standard of Thin journey

gather. Stop by and find more weight-reducing tips, new ways to boost physical activity, and a

fresh batch of healthy recipes. Here, we unearth ideas for self-care and dig up some fun. Post a

comment if you feel like it. Show off your haute couture and your own practice of the Seven

Secrets. In any case, your presence is appreciated at this whimsical, breezy dwelling.

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CONTENTS IN BRIEF

PREFACE Introduction....................................................................................

CHAPTER ONE Secrets in our Little Gold Suitcase...............................................1

CHAPTER TWO Eating for Radiant Health............................................................8

CHAPTER THREE Nutritional Gems for a Wealthy Body........................................14

CHAPTER FOUR Recipes from High-Energy Nutrients.........................................19

CHAPTER FIVE Exercise for a Body with Sparkling Spirit................................121

CHAPTER SIX Nuggets for Your Inner Self .....................................................131

CHAPTER SEVEN Making your World Golden .....................................................145

INDEX FOR RECIPES .............................................................................................................150

BIBLIOGRAPHY ......................................................................................................................156

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PREFACE

Dear Readers,

We are co-authors of different ages. One of us, Janice Cristina, an energetic college campus-

walker, has constraints with time but is creative with food purchases. The other, Kathleen, is a

kitchen-puttering traditionalist with a slower metabolism. Maybe your food-gathering lifestyle

fits somewhere in between. While writing this guide, we streamlined our contrasting ideas into

universal truths. We whittled our bodies (like science experiments) and triumphed over mindless

munching and emotional cravings; we kept our minds focused on the positives of life and off the

culinary except when we were preparing meals and eating. Secrets are meant to be shared, and

we’ve packed seven in a little gold suitcase. Having a healthy, lean body has more to do with

lifestyle than genetics.

The Gold Standard of Thin is exactly that. This guide for optimal health is based on the gold

standard of nutrition. Your well-being is protected against many diseases that have their roots in

body fat and lack of exercise. There are differences between our eating plan and others on the

market. We will show you how to prepare delicious food from recipes, not just list healthy foods.

Using our seven secrets, you will lose more weight than you ever imagined. The contents

within the little gold suitcase are yours to take on your daily travels. With a food plan as solid as

a gold bar, you’ll eat for radiance. Recipes for lavish food are simple to prepare and sprinkled

with the latest nutritional research. Aren’t we apt to stick with something when we know it’s

beneficial? The exercise chapter will inspire you to get moving in new ways. You need to stay

hydrated with water and also foods that contain water such as melons, greens, and many other

natural foods. We will convince you to treasure your sleep because your nervous system and

your GI tract depend on it. If you are like most of us when overweight, you need to stop dieting

and start living; the last two chapters are dedicated to your inner spirit—nuggets for taking care

of yourself and making your world golden. Stressful events trigger hormone fluctuations that

divert blood to our extremities, raise blood pressure, and cause our digestive system to slow. We

have ways to help you avoid overeating when undergoing emotional stress. There’s a whole

world out there besides the contents of the fridge, and being interested in life keeps us motivated

to look and feel our best. You’re worth it, and our “inner script” is something else that keeps us

on an optimum track.

Staying on a plan (for specific food quality/quantity and at least 30 minutes of body

movement) is easier when we set some sort of challenge or deadline or competition. Pick a date

on the calendar—your birthday, a holiday, a family get-together, or fun run—and write down a

target weight. If you have made progress, reward yourself with an outfit that fits your smaller

self. How about buying a novel by one of your favorite authors, enjoying a long soak in the bath,

or going to the movies with a small bag of 94% fat-free popcorn tucked into your handbag to go

with a can of low-calorie soda?

Before we begin, I’d like to add a bit of wisdom from an expert on the dangers of fasting.

Unless medically advised prior to surgery, fasting is not beneficial for the body. Popular detox

diets promise to flush poisons from your body, purge pounds of excess fat, clear your

complexion and bolster your immune system. There is no scientific evidence that extreme

regimens such as the Master Cleanse or Fruit Flush, do anything more than lead to unpleasant,

unhealthy side effects. Marcia Herrin, Ed.D., M.P.H., R.D., co-director of the eating-disorders

program at Dartmouth College in Hanover, New Hampshire, says, “We imagine that fasting is

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good for our bodies, that it’s cleansing up and giving our bodies a rest, but it actually does none

of those things.” In fact, fasting interferes with your body’s normal processes. “Your blood

sugar, metabolism and energy level go down. What usually goes up is your interest in food,” Dr.

Herrin explains. “Fasting sets you up for overeating.” It also leads to anorexia. Anorexia is an

eating disorder where people starve themselves. Anorexia usually begins in young people around

the onset of puberty. Individuals suffering from anorexia have extreme weight loss and usually

reach a weight 15% below their healthy weight. People suffering from anorexia are too skinny to

look attractive but are convinced that they are overweight. Anorexics obtain weight loss in many

ways. Some of the common techniques used are excessive exercise, intake of laxatives and, of

course, not eating. An anorexic’s intense fear of becoming fat drives her (or him) to develop

strange eating habits such as refusing to eat in front of other people. Sometimes these individuals

prepare big meals for others while refusing to eat any of the food themselves.

One of the finest pieces of writing on anorexia comes from a textbook, Make Health Happen

by Erik Peper, Katherine H. Gibney, and Catherine F. Holt. Director of Holistic Studies at San

Francisco State University, Erik Peper is an international authority on biofeedback and self-

regulation. Author Katherine Gibney is a biofeedback therapist. With a Master’s in Public

Health, author-therapist Catherine Holt teaches stress management. In their book, these authors

cite an example of a woman in her late twenties suffering from binge eating with frequent

purging since the age of fifteen. She gained greater insight, awareness, and control through a

self-healing process. After great effort, she recognized a relationship between food and comfort,

and food and control in her personal eating habits. She came to understand that during her

childhood, her mother controlled the type and quantity of food she ate. Suddenly, when she was

ten and her mother was at work, she was able to make her own snacks. There were various junk

foods in the house that her mother had previously allowed her only rarely, as special rewards. As

soon as the girl treated herself, a link between food and loneliness was made. After seeking

professional help, her strategy during her four week recovery-treatment plan was to reduce or

eliminate consumption of food when alone, avoid eating during an emotional upset, keep a food

diary, eliminate sweet and fatty junk and replace it with fruits and vegetables. She reduced her

binge eating through these steps and also with this imagery: 1). Inspection of the problem: my

stomach is a greedy, black, needy blob in my abdomen, controlling my mind and body with evil

wishes. 2). Self-healing process: I imagine getting a shower of liquid hugs, joy, smiles, and

oranges. The black blob rinses out of my system and drains into the ground. 3). Being whole and

healthy: a reasonable, caring, nurturing stomach keeps me strong and healthy.

What should a normal person do after overeating? Let go of the guilt. Do not fast. Do not

skip the next meal. If you feel full, just eat lightly. Try making a healthy salad with field greens,

carrots, raisins, and canned tuna with a drizzle of raspberry vinaigrette.

How many pounds do you want to fall off of your otherwise cute self? If you are a young

adult, you’ll lose three to four pounds a week on the Gold Standard Plan. If you are over fifty,

you’ll lose one or two pounds a week. Stay on the plan as long as necessary. You will have all

the nutrients your body needs.

Even though you’ll have a calorie budget, you should dress up and go out to eat. Live life! If

you spend up a storm, don’t starve later. Just get back on track. With practice, you’ll learn to

save some pennies for eating out. Or, package up half and bring it home. It’s a stimulus package

to cut calories when eating out and serves as a money-saving shortcut for the next day’s lunch.

Fat-blasting is a huge industry fraught with fads, “miracle herbs,” and empty promises of

losing ten pounds or more a week. In my recent and successful attempt, the most I lost was three

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pounds a week on 1000 calories a day. Weekly weight loss variation has to do with water

retention, even with consistency in exercise and diet. Here is a new way to maximize fat loss that

has to do with fast and slow walking. Vigorous walking is when conversation is possible but

very breathy. It has been proven that toggling between slow walk days and speedy walk days has

a magical effect to further your weight loss while keeping energy high. This plan strikes such a

nice balance between ease and effort that you probably won’t even notice the vigorous part.

According to University of Virginia’s Arthur Weltman, Ph.D., “higher-intensity exercise triggers

the release of the human growth hormone, HGH. In turn, HGH triggers a significant increase in

fat metabolism.” HGH levels rise by as much as 80% during vigorous exercise, and they stay

elevated for hours after we have stopped exercising. Weltman explains that after exercise, our

bodies are so revved up that it takes time (as much as 24 hours) for our internal systems to cool

down. Metabolism remains higher with the toggling style of walking. Canadian experts have

proved that exercise activates anti-hunger hormones; we eat less without realizing it! Leisurely

walks burn about 300 calories per hour. Fast walking burns 300 calories in a half hour.

Here is how Weltman organizes walks and rest days: Day 1– 45 to 60 minutes of moderate

walking. Day 2– Take a short, very brisk walk. You will barely be able to keep up a

conversation. Beginners should aim for 20 to 30 minutes. Day 3– rest. Day 4– take a 45 to 60-

minute moderately paced walk. Day 5– Take a very brisk 20 to 30-minute walk. Day 6– rest.

Day 7– Take a very brisk 20 to 30-minute walk. Grab your walking shoes. Go for it, and you’ll

soon fit into those skinny jeans. You will also protect yourself for The Big C.

It is an alarming statistic that the average American has a 40 percent chance of developing

cancer over a lifetime. Is cancer caused by bad genes? Does random bad luck play a part when

renegade cells mutate and replicate? Today’s research tells us that how active we are and how we

eat makes a difference at our cellular level. The good news is that 80 percent of all cancers are

related to lifestyle—poor diet, inactivity, and smoking. Yes, there is hope! We have some

control. The American Institute for Cancer Research and the World Cancer Research Fund have

developed a list of ways to lower risk:

Be as lean as possible. The ideal adult body mass index is between 21 and 23.

Lead a physically active life. Aim for at least a 30-minute brisk walk per day.

Eat mostly foods of plant origin, emphasizing non-starchy vegetables and fruits,

legumes, and grains.

Meet nutritional needs primarily through natural foods rather than relying on vitamin

and mineral supplements.

Limit alcoholic drinks.

Limit energy-dense foods—the empty carbs and sugary drinks.

Limit red meat to less than 500 grams, or 18 ounces per week, and avoid processed

meat.

Besides getting mammograms, there is a lot we can do. We need to take care of ourselves!

Fat cells contain “enzyme machinery” that leads to the production of hormones like estrogen.

This plays an important role in reproductive cancers according to David Schottenfeld, M.D., who

is on the advisory board for the Prevent Cancer Foundation. Fat cells in an expanded waistline

can cause a state of chronic inflammation, leading to the promotion of tumor growth. Insulin

levels are also an obesity-related cause of cancer. As people get rounder, the cancer rate rises.

Excess body fat has been linked to breast cancer for years and is also linked to cancers of the

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esophagus, pancreas, colon-rectum, endometrium (the lining of the uterus) and kidneys. With

food, we need to eat the rainbow. The brightest colored fruits and vegetables contain cancer-

protective nutrients.

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CHAPTER ONE

Secrets in our Little Gold Suitcase

Secret Number One: For optimum fat melting, use this formula to calculate your daily

calories. The way to lose weight is taking in fewer calories than you burn, right? Actually, that’s

only correct up to a point. A landmark study at Georgia State University found that people who

took in significantly fewer calories than they burned were actually fatter than people whose

calorie intake and output were more balanced. The study found that the most weight loss

occurred when the difference between calories consumed and calories burned was in the narrow

range between 300 and 500 calories.

This is what we found amazing: per day, for optimum weight loss, consume 300 to 500

calories less than your body requires. This has to do with how human metabolism works in

regards to “feast and famine.” Our bodies are designed to burn fat in times of plenty. If our body

feels it is in a famine state, our energy will slow down, and our body will hold onto fat. To lose

weight, we absolutely cannot dip below a thousand calories per day. Because I’m past middle

age, I can’t lose two pounds a week if I consume more than a thousand calories. Janice, on the

other hand, loses readily at 1500.

To customize your total daily calories, use the classic formula for weight loss. By the way,

even TV’s The Biggest Losers use this tried-and-true method. Here’s how it works: take your

present weight and multiply it times seven. For example, a woman weighs 145 pounds; 145 x 7 =

1015. A food plan of 1000 calories a day guarantees a 2-pound per week weight loss for this

person weighing 145 pounds. As this woman loses weight, she will adjust her daily total calories

downward. Or, she can feel content with a one-pound-a-week loss. The bottom line is, even if

you are desperate to lose weight fast, do not dip below a thousand calories. You need good

nutrition to maintain health and rebuild normal cells.

Have you dreamed lately about being thin? Wishful thinking can lead us to dreaming pounds

gone! Secret Number Two: Pretend to weigh twenty pounds less. Can you visualize yourself

eating smaller quantities? You would do this naturally if you weighed twenty pounds less. The

mind is a powerful tool. Picture your thin self again and enjoy how swanky you feel with a small

waist. This is a way to strengthen your resolve. You will achieve your dream and feel your best

in the process. Visualization is a mind shaper. Spending just five minutes a day picturing success

is all it takes to make it happen. Consistency makes the positive images a permanent part of our

mindsets.

If we don’t plan, we plan to fail. Secret Number Three: Plan your food for the day, and then

keep yourself honest with a journal. Although information about food plans appears in later

chapters, know that you need a food plan every day. I use a small notebook, and Janice has a

section in a binder. It doesn’t matter when you write your plan. Whenever it’s convenient, jot

down your plan in the morning, the night before, or plan out a week’s worth. If you stick closely

to it, all you have to do is make checkmarks. In addition to food eaten, record where you

consumed the meal, how you feel emotionally, and how hungry when you started and how

satisfied you are after eating. The order doesn’t matter. You’ll probably develop your own

method and enjoy keeping a record to remember your journey.

Most weight-loss experts agree that a daily food journal is valuable. If we goof up, we know

why. Practicing a new behavior is a process before it becomes a habit. Your eating plan, in the

range of 1000 to 1500 calories a day depending on your formula, is broken up into four meals for

1

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optimum metabolism, or three meals with two snacks or half-meals. After eating, take a few

minutes to log information. It keeps us accountable. Research from The Biggest Loser Ranch

backs this up. People who keep a food journal lose twice as much as people who don’t,

nutritionist Cheryl Forberg, R.D. tells us. We agree but feel it’s important to add more: the time

of day, where you ate, and your feelings at the time. Emotions are very important. Bottling up

your thoughts, worries and frustrations about problem people or being fat won’t help you to stay

motivated. Think of your journal as a trusted friend as you pour out your feelings. Always guard

your tender heart. All you want to do is identify the obstacle or vulnerability you consistently

face that stymies your weight loss. None of us are perfect, and every one has regrets. Know what

they are but let them go. Delving into painful old history doesn’t resolve the issue because most

problems will forever remain open-ended. When we identify hot button triggers that cause

overeating, we can do something other than eating at that time. In this way, we will have won.

Hunger that’s emotional will pass. When we feel upset, this is the perfect time to engage in an

exercise DVD or your favorite cardio exercise.

Even if you’re not upset, log your hunger level and mood. When you take time to give

attention to yourself, you might be surprised to find out things you didn’t know about yourself.

There are minor stressors in our daily lives. Sometimes little hassles build on themselves and add

up to a huge stress load. Stressors are both positive and negative. We respond to stress both

physically and emotionally. We feel and do things, sometimes by overeating. This is more

damaging than we realize at the time. Behaviors are learned over time and then become habitual.

If the habits are not helpful, they can be unlearned. A journal helps us develop awareness and

build motivation for change. Keeping one gives us insight into ways to resolve chronic,

predictable stressors. We become stronger and more aware of how negative and critical our

thoughts and self-talk are!

In addition to how you feel, you will log the tangibles—food, water, and exercise. Each and

every day, log every morsel of food, water, (64-plus ounces) and exercises. The food plans in the

next chapter will ensure replacement of empty carbohydrates with whole grains, fruits and

vegetables. There is nothing wrong with purchasing ready-made food. Almost every day while

away at college, Janice stops at a Subway for their 280-calorie 6-inch turkey sub on 9-grain

honey oat bread. It’s fully loaded with yellow mustard, lettuce, tomato, cucumber, onions, black

olives, bell peppers, and tons of pepperoncini. She gives away the BBQ Baked Lays that go with

the meal but enjoys a tall unsweetened iced tea.

Here is an example from small-boned 5′2″ Janice. Because of her younger age and higher

metabolism, her calorie allotment is 1200, and she adds another 250 calories when she goes to

the gym. She happened to be home on this day but was taking a summer school class.

Saturday, June 13th

Time/Food Calories/Where Eaten/Who Feelings/Hunger

10 am/Fr Toast,

1/2 banana, plum

300/kitchen counter/alone happy, was hungry, feel

full

2 pm/1/2 ww pita,

salad, beef, cheese

300/family room/alone nervous about hist test

6 pm/chicken, gr beans, salad w feta

300/d.r. table/family full, concerned about later

10 pm/yogurt and 300/Pinkberry/friends glad it was healthy

2

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toppings

Water X X X X X X X Non-calorie beverages X X

Exercise: Yoga, some stretching for 30 minutes

Janice’s journal entry reflects a successful day of consuming 1200 calories, but she did not

make it to the gym because of a test. Instead she did a yoga routine at home. She wasn’t severely

stressed. High stress indicators are muscle tension, shallow breathing, tight stomach, and racing

heart. In her case, it was good that she acknowledged stress over the test. On the average, she

works out four days a week and does mild yoga in between. At the time we are writing this book,

she wants to lose another five pounds before going away for the fall semester. She thinks her

cheeks look like a chipmunk’s and wants to look her best on her student ID. On the subject of

stress, she is a transfer student and doesn’t think she will rush a sorority. She goes back and forth

about this. Rush week takes place during the second week of school, and she thinks the tension

level would make studying nearly impossible. Overall, this method of food logging is valuable

for looking back and understanding when and why a binge took place. This is how we overcome

them.

Below is a day from Kathleen’s food journal:

Saturday, June 13th

Time/Food Calories/Where Eaten/Who Feelings/Hunger

8 am/latte, oatmeal,

fat-free milk,

blueberries

250/kitchen counter/alone happy, not hungry

12 noon/2 bowls

soup, ½ sandwich

250/kitchen/alone anxiety due to mailing a

birthday box to

granddaughter. It’s hard

to know what to send, not

sure she will like it. I

stopped fretting when

dropping the box at the

post office and brought

my attention to

gardening. Bought a

couple of petunia six-

packs for window boxes.

1 pm go swimming, love me-

time

4 pm/shake

sugar free choc

pudding with fat-free

milk, ice in blender

200 tastes great

6 pm/ beef kabobs with bell peppers,

brown rice with

scallions, salad

250 happy, full

3

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8 pm/whole-wheat

toast with sugar-free

jelly

50 good with hot tea, feel

content

Keep a bottle of water on my bedside table at night.

Water: X X X X X X X Non-calorie beverages X X

Exercise: lap swimming, 40 minutes

Secret Number Four: Choose an exercise routine, and get moving for thirty minutes every

single day. Maybe you enjoy self-paced activities like Janice, who likes the fitness center, a brisk

walk, or yoga. Maybe you have a love for a certain sport such as cycling or swimming. Exercise

DVDs serve us well with convenience. Remember, the time it takes for forming a habit is 21

days. A month will make any habit stick. Find some way to move around for a half hour every

day for a month, and you’ve got yourself a comfortable routine. You will look forward to it and

won’t feel content if you don’t get it in. The emotional benefits of exercise are astounding.

To some people, swimming laps sounds boring. Not for me! I’ve turned this time into

something special. While I swim, I have grateful thoughts. I cherish the connections I have with

family and friends. Sometimes, to stay out of trouble, I remind myself to stay out of their

business. I consider this to be an attractive quality, and I don’t feel I need to know their inner

thoughts. If someone wants to discuss a problem, I listen but don’t give advice. That’s too tall an

order and makes me prone to frustration. I encourage others to solve their own problems since

this empowers them. Telling friends I will pray for them is a special kind of encouragement that

brings up their morale. Aerobic exercise frees our minds, and because we’re releasing stress, can

channel our behavior in positive ways.

A friend in our neighborhood has lost twenty pounds in two months. Becky Jones wanted to

try our work-in-progress at the time, and we gave her an early version food plan. Combined with

the Gold Standard Plan of lean protein, fruit, vegetables, and whole grains, she took our advice to

walk thirty minutes a day. Becky started putting one foot in front of the other every evening and

managed to lose two to three pounds every week. She works as a vocational nurse at an assisted

living center on weekdays, but on the weekend, Becky walks in the morning. After two months

of walking and dieting, 35-year-old Becky looks terrific. She has added 1-pound hand weights

with brisk walking. Her use of hand weights builds muscle, and muscle increases metabolism.

This is a moderate exercise.

An Arizona State University study proved that power walkers only burn slightly more

calories than those walking about 3 to 4 miles per hour. Since Becky doesn’t want to lose any

more weight, she’s added 500 calories to her previous plan of 1200. She’s testing it out to see if

1700 calories works for maintenance and says she will continue her walks.

Walking gives Becky appetite control. Because exercise stimulates the brain’s appetite

control mechanism, she experiences a natural drop in hunger. She says she’s eating more fruit

and vegetables than in the past. The Harvard Nurses’ Health Study found that walking every day

for 30 minutes reduces risk of heart disease by 30% and reduces risk of Type 2 diabetes by 50%.

Forty-five minutes of walking 5 times a week reduces the risk of catching a cold by 50%. An

hour of walking every day reduces the risk of breast cancer by 20%.

You’ll read more about exercise in Chapter Four. With exercise we can eat a little more but

not a lot more. We need to stay close to our optimum calorie range. You’ve probably read the

same research studies we have: the wrong carbohydrates and stress are a combination that

increases abdominal fat. Exercise reduces stress. Take optimum advantage by exercising during

4

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the time of the day you like to munch. The time I can “go downhill” is at three in the afternoon,

and that’s when I head to the pool.

It is frustrating to struggle with weight loss without success. If we want to get down to the

size we were in high school or on our wedding day, that may have been when we stopped

growing. We should give ourselves a break. Anyway, experts say we can weigh more than our

ideal weight and still be healthy (not to mention happy). According to WebMD, a woman is

considered overweight when her waist measures over 35 inches. A waistline should measure no

more than 40 inches for a man. (When I weighed 140 pounds, my waistline was 36 inches.) If we

really are overweight, which I was, losing just 10% of our body weight is associated with a

myriad of health benefits, including lowering blood pressure, blood cholesterol, and blood sugar,

and reducing your risk for heart disease. Not only that, experts say, but this kind of weight loss is

easier to attain and maintain, setting you up for success in the long run. Our weight has a “set

point.” Just as our body temperature is programmed to stay around 98.6 degrees, our body

weight is naturally regulated to stay within a range of 10 to 20% of The Ideal, according to

Thomas Wadden, Ph.D., director of the Center for Weight and Eating Disorders at the University

of Pennsylvania Medical School.

A complex set of hormones, chemicals, and hunger signals help your body naturally maintain

your weight within this range, agrees American Dietetic Association spokeswoman Dawn

Jackson Blatner, R.D. It is not just a matter of genetics, though. Our eating and exercise habits

can also help to determine our set point. Isn’t it wonderful that we have control over it?

“Overeating swamps the internal regulatory system, and, as a result, the set point increases—

which is much easier to do than it is to lower it,” says Wadden. The body adjusts to the higher

weight and “resets” the set point to defend the new weight.

It is difficult, but not impossible, to set your range lower. “With changes in healthy eating

and exercise behavior, you can lower your set point,” says Blatner.

Money can’t buy attractive bodies. Exercise can! It buys youth by toning our muscles.

Secret Number Five: Keep to a rigid schedule for eating and drinking water. Rigidity is

essential for creating new habits. Carve breakfast time in stone and wait four hours until lunch

and subsequent meals. Rigorous, yes, but you will feel less hunger. This is the magic behind

keeping to a schedule. After three days, your brain and body will be in sync. Your body will

adapt to the times you have set for eating. Remember to drink water, which guards against water

retention and constipation.

These are my meal times: 250-calorie breakfast at 8 am, 250-calorie lunch at noon, 125-

calorie snack at 4 pm, 250-calorie dinner at 6 pm, and a 125-calorie bedtime snack at 9 pm. I

usually swim for forty minutes at 3 pm because I tend to want to munch at that time. Or, I swim

just before lunch. Low-calorie soup with a half-sandwich is 250 calories. If I’m still hungry, I

have an apple. It takes a month to make a habit stick.

This fifth secret, the link of rigidity to success, might be the most golden of all. Let me share

an experience. In years past while attending Weight Watchers meetings, our leader told us that it

didn’t matter when we consumed our points for the day. She was correct in a basic sense; staying

under the daily point allotment meant that we would lose weight. Research has proven that it

doesn’t matter when you eat the daily allotment. However, when eating on a rigid schedule of

mini-meals, our metabolism is higher and we are less hungry. When we eat is rigid, but what we

choose to eat has wide variety. Don’t allow yourself to get stuck in a rut with the same breakfast,

lunch, snack, and dinner. As you discover new (simple to prepare) combinations of foods in

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Chapter Four, you will become a culinary connoisseur. Leftovers make scrumptious brown bag

lunches. Soon your friends and family will want to share in your skills.

Secret Number Six: Get enough shuteye. Skimping on sleep triggers a 16% plunge in the

appetite suppressing hormone leptin and a 15% rise in the appetite stimulating hormone ghrelin,

according to reports from the Public Library Science Journal. If we are tired, our body thinks we

need to eat foods that give us energy.

Visualize yourself again at the weight you want to be. Knowing how nice you will look gives

you the motivation to achieve it. Do this every day when you wake up and when you are

exercising. If you are a swimmer, visualize your thin self as you kick and stretch with overhand

strokes. You are long and slender. What happens when you come home starving? You’ve

planned a snack. Drink a bottle of water, heat up lots of light soup and follow it with an apple.

That’s about 125 calories.

Secret Number Seven: Embrace the mind-body-spirit connection that underlies self-

confidence. We like being around confident people and enjoy being in our own skin when we’re

on a positive journey. Beauty is way deeper than skin-deep. How we look on the outside usually

comes from the inside. Confidence comes from a combination of: eating nutritious food, looking

forward to projects, taking responsibility for self-care, and exercising. Aerobic exercise translates

into immediate happiness from spurts of endorphins. Toned muscles are attractive. If we take

good care of one part, say exercise, we take good care of the other parts. We are more active, and

our outer selves reflect this. In the workplace, people of healthy weight exude more power and

confidence than overweight individuals, whose ideas are often marginalized.

With our program, you will lose the weight you want and also facilitate self-discovery and

confidence. We do not need perfect bodies in order to feel good about ourselves. To live life to

the fullest, we do want to be healthy and strong. In order to succeed at anything, we set a goal

and then break things into steps. With a plan, we are fearless. If we fail to plan, we plan to fail.

Not that the scale defines us, but it’s entirely possible to lose bothersome fat.

Our lives are full of challenges. Our program, A Gold Standard of Thin, offers ways to

master stress, set goals, and practice ways to increase confidence and well-being. Becoming

engrossed in a project with other people gets us “outside of ourselves” while we make a

connection. We make a new connection to ourselves at the same time.

In the words of John Donne, “No man is an island, entire of itself; every man is a piece of the

continent, a part of the main.” How we care for ourselves affects our structure, and in turn we

influence the structure of others. As we make healthy choices, for both the body and the mind,

we become models for others.

It doesn’t really matter where we start on our road to becoming healthier. In this book, we are

starting with a healthy diet. And, as a step that is enjoyable, we will move toward losing weight.

A pound or two a week is an easily attainable goal. Finding a way to exercise is important to

mental health. As we began to move about more, we feel less deprived of food quantity. We

automatically eat less. An appropriate weight is neither anorexic nor obese. We want to be

comfortable about our weight and self-image.

We know this to be true: a woman with daily headaches and work overload will stop calling

friends and socializing. She will overeat. And yet, when she begins a self-healing process, she

will smile more, see friends more often, and some of those headaches might even disappear.

Healing takes on a life of its own. For many of us, a connection with nature restores the mind,

body, and spirit. Doing something positive for our planet (planting a tree, picking up trash, or

recycling) has a beneficial effect. Breathing pure mountain air makes us less inclined to eat junk

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food. As a beginning point, we become aware of our healthy behaviors and environment.

Moving through this guide, you will find ways to bring balance to your life. According to holistic

health experts, Catherine Holt, Katherine Gibney and Erik Peper, their list of factors that

promote health begins with a healthy diet. They recommend sitting down to eat with no

concurrent activities such as driving, working, and watching T.V.

Regular exercise, regular relaxation, adequate sleep, and safe habits are ways to nurture

ourselves. Holistic experts advise daily resolution of anger, resentments, and fears. This means

“no unfinished business.” Regular conversations about domestic issues with those we live with

are valuable; they allow us to express our feelings. We feel best when we have purpose in our

lives. Problems really can be opportunities for growth. We draw strength from spiritual beliefs. If

we can perceive humor in challenging moments, this helps us accept difficult situations. We need

a social support system and at least one friend to confide in. We need to be good listeners when

others need us. Give and receive hugs! The sources of the adages below are unknown:

One—I started out with nothing, and I still have most of it.

Two—I finally got my head together, but my body is falling apart.

Three—Funny, I don’t remember becoming absentminded.

Four—It is easier getting older than wiser.

Five—I wish the buck stopped here because I could use a few.

Six—Kids in the backseat cause accidents.

Seven—Accidents in the backseat cause kids.

Eight—It’s hard to make a comeback when you haven’t been anywhere.

Nine—The world beats a path to your door when you’re in the bathroom.

Ten—It’s not hard to meet expenses; they’re everywhere.

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CHAPTER TWO

Eating for Radiant Health

“You are what you eat.” Our research on nutrition backs up that wise maxim. In Chapter

Three, we’ll share more about supercharging our bodies with nutritional gems. Here, we’ll focus

on how to best utilize the Gold Standard Plan of eating smart, boosting fiber, and skipping salt

and replacing it with salt-free Mrs. Dash Seasonings. Let’s get down to the basics of meal

planning.

First and foremost, for a meal to fit into your busy schedule, it can’t be too fussy to prepare.

Secondly, the food must be delicious, and lastly, it must be filling. To lose weight, you must hold

to portion control, but you need a feeling of satiety for ongoing success. Fifteen minutes past the

last rich bite, you need to feel fully privileged. This feeling of well-being will get you through

the next four hours until you’ll eat again. You will achieve golden results of lost pounds. You’ll

like the way you look, and others will be impressed, but don’t stop until you have reached your

dream goal. Since you live in your body and know your bone structure, you are the best person to

gage your optimum weight. Getting there takes time. It also takes desire; steady, ongoing desire

can only come from you. You have probably heard the following joke that points to that truth:

Question: “How many psychiatrists does it take to change a light bulb?”

Answer: “One, but only if the light bulb wants to change.”

There is something magical about new beginnings, isn’t there? Does the cynic in you say,

“Sure, but magic fades when reality sets in”? Life is messy, and we’re not perfect either. When

we slip off the plan, we acknowledge it and find our way back. Of course, we have to want to

resume where we left off. Making ourselves a top priority gives us confidence.

Even when we know the benefits of making changes, we hesitate to start, pause in the

middle, or stop altogether. Resistance to change is human nature. Change requires more energy

than stasis. We fear the unknown and we also fear failure. We also worry that our friends and

family won’t love us as much if we change. Resistance to change always coexists with a desire to

change. There is a battle going on inside our heads. We need to acknowledge and accept our

fears. Comfort the part of you that is fearful. Be the adult (who knows what’s best) and comfort

the child in you. We never entirely grow up!

When I (Kathleen) was thirty pounds overweight with a fatty tire around my middle, I

imagined a childlike image of myself feeling unloved, insecure, and eating to fill a void inside.

Then I imagined myself whole, healed, with a more mature attitude and the belief that I could

change something that bothered me. This optimism filled me with emotional energy, knowing I

could live without that expanded waistline. I found an old photo of myself in my late twenties

when I was a beanpole. Although I’m not that age anymore, I was able to imagine myself thin on

my weight-loss journey. When practicing imagery, Janice likes to draw and uses both positive

and negative imagery.

One photo shows her rear-end when she was her heaviest, and she drew a triangle with a

black marker. Another, taken recently, shows off a weight loss of twenty pounds. She drew an

hourglass over her body and wrote, “No longer a pear.”

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The more senses we bring to bear, the more fruitful our visualizations become. Self-healing

through imagery brings behavioral change. But the desire to make a change comes from belief

that a change would be better for us. This gives us a sense of excitement.

On a serious note, you may have heard of heart specialist Dr. David Ornish and his clinical

studies that back up ways to reverse heart disease. Dr. Ornish makes a point about eating a high-

fiber, low-fat diet of vegetables, fruit, and whole grains. These foods benefit the body and,

because of filling fiber, help his patients lose weight. (Dr. Ornish also recommends physical and

aerobic conditioning through light, low-impact exercise, including yoga. He encourages patients

to use relaxation techniques to cope with and reduce stress. For his heart patients, he advises

limiting full-fat dairy and meat products.) Our inner organs reflect what we eat. There are many

benefits of eating healthy foods.

Most people think that eating healthy foods will help them lose weight, become leaner, lose

body fat, and give them more energy. Yes, these things are all true. What most people do not

realize is that there is a link between good nutrition and avoiding illness. Lennart Nilsson writes

about the immune system in his book, The Body Victorious.

The benefits of eating healthy go far beyond getting a six-pack of abs! Food provides fuel for

our immune system, our disease fighting mechanism. When our immune system is strong, there

is less chance of becoming ill. It will work to combat any virus or bacteria. Without good

nutrition, our physical appearance suffers along with our immune system. Our body becomes

weaker and can't function the way that it should. We become more prone to illness.

Janice dreads going to a certain bakery called Sprinkles in Laguna Beach. It’s a high-end

trendy spot, very popular with friends. When she walks through the door, she whiffs the bakery

scent and pretty décor. While her friends order one cupcake and can barely finish it, she inhales

two and brings some home. Later, she expresses her goof-up like this: “To get back on the eating

plan, I have an extended pity party. Eating two or three more makes me feel warm and fuzzy.

Soon the ‘joie de vivre’ sugar high makes me feel woozy. I drink a bottle of water. The next

morning, I’m back on track.”

Food goes with gatherings of people, and Kathleen’s downfall has been holiday meals. “At Thanksgiving, it’s the stuffing and mashed potatoes rather than the pies. Another pitfall is when

a friend or family member bakes something; I feel entirely obligated to eat it. Once Aunt Evelyn

baked a chocolate cake, and when I declined a piece, she was mad at me.”

Kathleen’s hundred-and-ten-pound friend, Mary Alice Tallmadge, doesn’t eat large portions

of sweets but enjoys making them for block parties. Is that fair when she can put a lid on it? Of

course it is, and knowing this cured me from thinking I was obligated to eat something off limits

for me. When put on the spot, Mary Alice also taught me how to fake-eat various items by

moving them around a plate.

We will help you do this with both magic and reality. The magic is that you will lose weight.

Genuine success is magical in itself. Our Gold Standard food plan is designed for ease in a busy,

real world for women of all ages. We’ve assembled useful information to make a thousand

calories a day filling. For breakfast, lunch, and snacks, there are choices. Variety is the spice of

life, and dinner will be special.

“I like having basic staples on hand,” Kathleen says. ”Like all homo sapiens, I need to feel

secure about having a stash of food that will be made into breakfast, lunch, snacks, and dinner.”

All four meals in our plan are 250 calories with filling fiber. You might decide to break the

snack meal in half, having a mini-meal in the afternoon and another before bedtime. An

afternoon mini-snack might be a sliced plum mixed into ½ cup cottage cheese and sprinkled with

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cinnamon. A 125-calorie bedtime snack could consist of a half portion of whole grain cereal with

fat-free milk. It will fit in a regular coffee cup.

Breakfast, lunch, a snack, and dinner are designed so that you won’t get overly hungry before

the next meal. Keep the truth in mind that eating small meals throughout the day speeds your

metabolism. This method also satisfies cravings because we can think about what we’re going to

eat at the next meal. Since we chose it, we will value it. It’s perfectly okay to save some items

from one meal to use at another, particularly if you are saving up for a special dinner.

If you are a college student like Janice, your breakfast might consist of a granola bar, banana

and bottle of water as you walk to class. Or, you might start each day with one of the breakfast

ideas below. If you are extremely hungry in mid-afternoon, soup will fill you up.

Some low-sodium soups bowled us over: Amy’s (230-calorie serving) Indian Dal Curried

Lentil, Campbell’s (80calories a cup) V8 Garden Broccoli, Progresso 40% less sodium (one

serving is 110 calories—have two) Beef and Vegetable, and Campbell’s (120 calories per

package—have two) Select Harvest Light Vegetable and Pasta. Keep in mind that after eating,

our bodies need about twenty minutes to realize we aren’t starving anymore. Be patient while

drinking another bottle of water!

Do you remember Secret Number Five—a rigid schedule? If you eat in regular intervals, you

will not starve. Our mind and body become conditioned to a set amount at a set time. This is one

of the reasons maintenance is easy after losing weight. After awhile, we don’t want more. Your

friends and family might even accuse you of having skinny genes. After all, you will be wearing

skinny jeans.

“Starving always leads to a binge,” warns Janice, who used to attempt to lose weight this

way. It didn’t work for her. “This doesn’t happen now. I can get a little hungry and then realize

I’m going to eat something filling very soon.”

Some health experts recommend taking an A-to-Zinc vitamin. Others, such as those from Prevention Magazine, don’t think a multivitamin’s necessary when eating for good health. Still, a

vitamin every few days can’t hurt. If you are under forty, don’t worry about taking glucosamine

chondroitin tablets for healthy joint function. If you are allergic to shellfish, avoid glucosamine

chondroitin completely because the principal ingredient, crospovidone, comes from shellfish.

We need a small amount of monounsaturated fat for optimum health. Within the world of

nutrition, this was pop-nutritional news in 1999. We Americans are known for our overreactions,

and immediately, Science Daily published the Peanut Butter Diet. True, there was a healthy idea

behind it. MUFAs, or monounsaturated (healthy) fats are found in foods such as peanuts, olive

and other vegetable oils, nuts and seeds, olives, and dark chocolate. That year, research from the

American Heart Association stated that low-fat diets, the craze at the time, didn’t contain enough

healthy fats. Then came the newer craze, The Peanut Butter Diet, but it was short lived. Some

were allergic to it. Others didn’t find it appealing enough to eat every day. Most people gained

weight on the Peanut Butter Diet.

Nevertheless, MUFAs are a required nutrient of our “seed-gathering” homo sapiens species.

We get them when we eat a wide range of fruits and vegetables. Some foods have a high

concentration of them, which means they are also high in calories. A 6-ounce avocado contains

about 325 calories with 31 grams of monounsaturated fat. A few avocado slices or 1/8 cup of

unsalted (without the shell, because shells are hard to digest) pumpkin seeds (also known as

pepitas) or sunflower seeds is all your body needs. If you sauté vegetables in a teaspoon of olive

oil, you’re covered. Or put a tablespoon of Italian balsamic dressing on your salad. In other

words, we need MUFAs, but like meat, we don’t need much. Just be aware that calories in nuts

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run high; a quarter-cup contains 180 calories for pumpkin or sunflower seeds. Instead of

overdoing it, put a couple of tablespoons on cereal or a salad.

Below, we’ve put together menu suggestions for breakfast, lunch, the snack, and dinner

designed for a daily total of 1,000 calories. Perhaps, after you multiply your weight by 7 and

determine your optimum daily total, you will add calories to your plan. Drink water and calorie-

free beverages at any time. Add extras such as spices, vinegar, and artificial sweetener. Do you

enjoy coffee in the morning? For about 50 calories, try making your own skinny latte with

coffee, ¼ cup fat-free milk, a packet of sweetener, and then squirt with low-cal Reddi-wip.

If you want to lose weight quickly but stay full while you get slimmer, research from

nutritionist Rachel Beller, R.D. suggests eating a breakfast that contains protein and at least 8

grams of fiber per serving. In spite of their big advertising campaign, one particular “Special”

cereal does not fit the bill, as it contains no whole grains, added sugar, and only tiny dried pieces

of strawberries or other red berries or, in the newer version, blueberries infused within. Why not

eat some real fruit and get some real fiber? Fiber is bulky and keeps you full longer. What’s

more, research has found that high-fiber meals trigger the release of cholecystokinin, one

hormone responsible for sending the full signal to the brain. We believe fiber is the key to losing

weight. You need fiber-rich grains as well as fruit and veggies. If you don’t like oatmeal, Beller

suggests Fiber One or Nature’s Path Organic SmartBran. Add a fruit to breakfast too.

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Rachel Beller’s breakfast ideas with fiber content and calories: Fiber-rich banana whole-

wheat pancakes, 14 grams of fiber, 200 calories

Oatmeal with wheat germ and bananas, 12.5 grams fiber, 230 calories

Fat-free Greek style yogurt (creamier and has more protein than regular) with

raspberries, blueberries, and topped with high-fiber low calorie cereal

Whole-wheat French toast with fruit, 230 calories, 13 grams fiber

More breakfast suggestions from us, but remember to add a fresh fruit with each:

Egg and low-calorie cheese on a whole-wheat tortilla, 18 grams fiber, 216 calories

Make oatmeal interesting with ¼ cup raisins, blueberries, or diced apple, ¼ tsp

cinnamon, and ½ cup fat-free milk.

If you like omelets, try this: 1 egg and 1 egg white with 1 oz. low-fat cheese, ½

cup chopped veggies, and 1 T. fat-free skim milk. Slice a small tomato on top.

For peanut butter lovers: 2 tablespoons natural peanut butter on celery, 1 cup fat-

free milk.

If you love sausage: a poached egg, 2 oz. turkey sausage patty, and 1 cup light

yogurt.

If you like soy, here’s a super shake: 1/3 cup soft tofu, ¾ cup fresh fruit, 1 tsp.

each of wheat bran and flaxseed, 1/3 cup soymilk, and 1/3 cup orange juice.

One cup plain low-fat yogurt and 1 cup diced fresh fruit, topped with ½ cup bran

flake cereal.

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Lunch ideas—serve each with one slice 45-calorie wheat bread or equivalent

One-half cup tuna, slices of bell pepper and onion, 1 T. light vinaigrette or light

mayo, 2 cups broccoli

3 oz. grilled chicken breast, 2 cups mixed salad, 2 T. light dressing

3 oz. extra-lean hamburger, 2 cups cooked asparagus or broccoli, 1 T. light

vinaigrette

2 oz. lean deli meat, 1 oz. low-fat cheese, 1 tsp. lite mayo, lettuce and tomato,

open-faced on bread (above), and one cup of soup (90 calories or less), 1 kiwi

fruit

Snacks to enjoy with a cup of green tea or zero-calorie beverage

100-calorie pack of almonds and 10 baby carrots or small apple

Soup (250 calories worth)

½ cup low-fat cottage cheese with ½ cup grapes

1 cup light yogurt with a small pear

1 oz. low-fat cheese (string cheese works here) and a small orange

1 sugar-free pudding snack cup and ½ cup strawberries

1 hardboiled egg and three apricots

Two dinner examples below illustrate portion size

4 oz. grilled fish, 1 cup asparagus, lemon, small baked potato, ¼ fat-free sour

cream, chives

3 oz. turkey breast, ¾ cup black beans, avocado, lettuce, salsa, scallions, whole-

wheat tortilla

Either can be served with a tossed green salad with a couple of olives, or avocado slices, or

1/8 cup seeds or nuts. Or, dress the salad with an olive oil concoction to get your requirement for

monounsaturated fat.

You will find a multitude of dinner ideas in Chapter Four. Feel free to come up with your

own combinations. Be rigid about eating something every four hours. If you wish, divide the

snack meal into two mini-snacks.

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CHAPTER THREE

Nutritional Gems for a Wealthy Body

School districts everywhere stress healthy eating. Kindergarteners play a game called “Eating

the Rainbow” where they match fruit and vegetables to the color wheel, and the lesson ends on a

sweet note with classroom mothers distributing cut-up fruit. Elementary, middle, and high-school

teachers teach direct lessons on beneficial eating strategies. Along with nutritional knowledge,

kids are encouraged to get moving. Professors of college-level nutrition require research papers

on heart-healthy topics such as reducing bad cholesterol and increasing good cholesterol through

exercise and smart eating. Because of discussions centering on food pyramids, the younger

generation is savvy about false advertising. They recognize gimmicks such as mini packages of

(fiber-less, white flour, sugary) Oreo cookies and salty crackers.

You’ve probably noticed the variety of food pyramids out there. You can be a vegetarian or

eat across the board; both diets can contain all the essential nutrients for the human body.

Pyramids have changed over the years because of lifestyle changes. In generations past when

men and women engaged in agrarian labor, their activity required them to eat more

carbohydrates. It was still true that whole grains (not processed white flour) contained vitamins,

iron, and minerals.

Whole grains protect our health. Making the switch (from white-flour products, hominy,

refined rice and pasta) is good for everyone. Vegetables, such as carrots, potato skins,

cauliflower, asparagus, dark leafy lettuce, celery, peppers, and broccoli, are so good for us that

two and a half cups per day are recommended. Fruit is a separate, equally necessary group, and

the one and a half cups per day requirement includes an array, for example grapes, bananas,

mangoes, strawberries, oranges, blueberries, pears, and pineapple. Two servings from the dairy

group (low-fat milk, yogurt, and cheese) provide calcium for healthy bones, teeth, and growth as

well as protein.

The protein group comes with a recommendation for five ounces per day for cell growth and

repair and includes beans, fish, and lean meat. Typically, essential amino acids are supplied by

meat and dairy products, but if those are not consumed, care must be applied to ensure an

adequate supply. Essential amino acids can be supplied by a combination of whole-cereal grains

(wheat, corn, rice, etc.) and legumes (beans, soya, peanuts, etc.). A number of popular ethnic

foods involve this nutritious combination: Mexican corn and beans, Japanese rice and soybeans,

and Cajun red beans and rice.

The Mayo Clinic food pyramid contains a new feature—a circle with “walking feet” at the

center. We need to engage in physical activity every day. Across the bottom of the pyramid,

fruits and vegetables are the two largest food groups. Seen for the first time in a pyramid, the

Mayo Clinic combines the dairy and the (meat and beans) protein group into one.

Humans do not have all the enzymes required for the biosynthesis of all of the required

amino acids. Failure to obtain enough of even one of the ten essential amino acids has serious

health implications and can result in degradation of the body's proteins. Muscle and other protein

structures will be dismantled to obtain the one amino acid that is needed.

In another food pyramid, one used in the California public school system, the fat section is

very small and is called oil. This serves as a reminder that monounsaturated fats or MUFAs

should be included but used sparingly because of high calorie content. As you know from the

previous chapter, some foods are naturally high in oils, like nuts, olives, some fish, and

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avocados. Other foods contain a moderate amount, and this is why a tablespoon is enough to help

the body absorb vitamins A, D, E, K, and beta-carotene.

“Good” oils are fats that are liquid at room temperature, like the vegetable oils commonly

used in cooking. Oils can come from plants (olive oil, corn oil, soybean oil, and sunflower oil)

and fish. Most oils are high in monounsaturated or polyunsaturated fats. These fats raise levels of

(good) HDL cholesterol while not raising levels of (bad) LDL cholesterol, the kind that can lead

to heart problems. “Bad” solid fats such as butter, shortening, and margarine contain more

saturated fats or trans fats, which can raise LDL cholesterol levels in the blood and increase a

person's risk for heart disease.

A single kernel of whole grain is made of various parts. Bran, the outer shell, protects seed

fiber and contains B vitamins. The endosperm provides energy from carbohydrates and protein.

The germ, nourishment for the seed if it grows, contains antioxidants, vitamin E and the B

vitamins.

In contrast, refined grains contain only the endosperm. Whole grains can be sprouted.

Common whole grains are rolled oats, hulled (but not pearled) barley, popcorn, brown and wild

rice, and whole wheat flour. Whole-grain consumption increases heart protection, cutting heart

disease by 21%. One study found opting for whole grains triggered a 38% drop in C-reactive

protein, a substance strongly linked to diabetes. Australian researchers found that people with

moderate acne who switched from refined to whole grains saw a 50% improvement in their

condition.

Ancient grains are the latest trend. In with the old! Check for varieties cropping up in your

supermarket. Kamut is higher in protein than wheat and can be used in breads or muffins. Packed

with calcium and iron, quinoa (grain-like but officially a seed) can be substituted for rice in

recipes. Quinoa’s light, crunchy texture makes it ideal for cold salads. Because quinoa is really a

seed, not a carbohydrate, it’s no wonder that it’s the rage among celebrities. Millet, a good

source of vitamins B and E, can be used in casseroles and veggie burgers. Filled with fiber and

zinc, spelt is making a comeback in North America, even though it has been popular through the

centuries in many European countries because of its nutty flavor. Spelt is a non-hybrid distant

relative to present day wheat. Spelt has high water solubility, so nutrients are easily absorbed by

the body, making it easy to digest. It is high in protein (significantly higher than wheat), B-

complex vitamins, and both simple and complex carbohydrates. These complex carbohydrates

are an important factor in blood clotting and stimulating the body's immune system. Besides

containing superb fiber, spelt’s nutritional benefits lower the risk of cardiovascular (heart)

disease and type II diabetes and decrease occurrences of migraine headaches. We’ll start seeing

more spelt in cereals soon, because this old grain is getting a new image. Savvy people want to

get the most out of their calories.

Recently, there’s been a bit of clamor over the thyroid nutrient. Iodine is disappearing from

the food supply, triggering a wave of tiredness and brain fog. Women’s iodine intake is a

staggering 50% percent lower than it was just three decades ago. Modern farming practices have

led to a depletion of iodine in soil which used to end up in produce, meat, and dairy. Jacob

Teitelbaum, M.D. explains: “When deficits occur, symptoms such as tiredness, brain fog,

constipation and weight gain are common. In the 1920s the government advised iodizing salt, but

a recent University of Texas study showed that 52% of the salt with the iodized label fell short of

FDA requirements. It’s smart to take a multivitamin containing 150 mcg (FDA recommendation)

of the iodine nutrient, but Dr. Teitelbaum reasons that “increased exposure to environmental

toxins and chemicals in common foods can interfere with the body’s uptake and use of iodine.”

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Here are more of Dr. T’s suggestions: 1). Avoid bread (which was once a surefire source of

iodine) that contains potassium bromate. In the 1970s food manufacturers replaced iodine-based

ingredients with potassium bromate, a texture-enhancing additive that turns into bromine during

baking. “Bromine’s chemical structure is similar to that of iodine. When cells need to pick up

iodine, they can mistakenly pick up bromine instead.” Dr. T. advises us to scan the ingredients

on bread for potassium bromide, bromate, or bromated flour. Also scrutinize citrus-flavored

beverages that harbor bromine or vegetable oil, abbreviated BVO. 2). Enjoy cruciferous

vegetables (broccoli, cauliflower, cabbage) raw or steamed but not fully cooked. If cooked,

certain compounds turn to goitrogens, which block the production of thyroid peroxidase, the

enzyme responsible for iodine uptake in the thyroid gland. 3). It’s good news, says Dr. T, that

ocean water is rich in iodine and becomes concentrated in fish and seaweed. Eat three servings of

iodine-rich fish a week, choosing from Dr. T’s list of cod, haddock, mackerel, and sardines.

Sea salt contains iodine; if you are watching your sodium intake, sprinkle a dash of naturally

salty powdered seaweed from Sea Seasonings Triple Blend Flakes, available at health food

stores.

Thinking about how natural foods pack valuable nutrition, Janice has written up some

reminders. For instance, she keeps plums in her college refrigerator. Plums come in a variety of

colors from bluish to reddish purple. Besides the fact that a cold plum keeps us cool on a hot day,

scientists have discovered amazing ingredients. Boost your health with this summer season super

food. Plums make you bikini-confident. Just one plum a day is enough to shrink spider veins

and flush fat, making us look good. Studies show plums’ vitamin K boosts production of

thrombin, a clotting agent that helps bruises and varicose veins shrink and fade. And because

plums are acidic and high in vitamin C, they can speed up digestion before fat and toxins are

even absorbed, leading to a slimmer you.

Janice slices avocado on tossed salads. Avocados, she learned when taking Nutrition 101,

slash anxiety. When you’re frazzled, an avocado can calm you down fast. It’s loaded with

relaxing magnesium and potassium, which both ease anxiety. And its pantothenic acid, a B

vitamin, revs stress-reducing hormones and even lowers your risk of depression. The high fat

content in the avocado lowers cortisol, a hormone that stores abdominal fat. It will help shrink

your belly!

Carrots help you breathe better. Lung function peaks in your twenties and declines from

there, making it harder to take in deep, oxygen-boosting breaths. According to French research,

munching on carrots shaves two years off your lungs even for smokers. Credit goes to

carotenoids, antioxidants that protect lungs from both environmental irritants and age-related

damage. Carrots also protect against lung cancer; Harvard Medical School researchers found that

alpha carotene, the pigment that makes them orange, lowers your risk by 63%.

Cherries ease pain. Cherries relieve pain and inflammation ten times better than aspirin, say

researchers at Michigan State University. The active ingredients, antioxidants called

anthocyanins which also give them their red color, block specific enzymes from transmitting

pain signals to the brain. This effect works best with fresh, tart cherries.

Blueberries burn fat and have also been found to boost memory, reduce the risk of

Alzheimer’s and even cure urinary tract infections. Scientists at Brooke Army Medical Center in

Texas have learned a half-cup of blueberries can fend off food cravings (not the good kind) for

four hours, helping you effortlessly shed 5% of your body weight in just six months. Blueberries

contain chemicals that stabilize blood sugar, making you less hungry. And blueberry’s plant

compounds help burn foods as fuel rather than store them as you-know-what.

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Watermelon lulls you to sleep. Late summer sunsets combined with heat make summer the

biggest time for insomnia, but watermelon will come to the rescue. Australian researchers have

found that a cup of watermelon two hours before bedtime helped subjects fall asleep twice as fast

as those who didn’t consume watermelon. Watermelon contains chemicals that speed up the

production of tryptophan and serotonin, two compounds that induce sleep in the brain. Scientists

at the National Institute of Health have found that eating a few slices can even prevent nighttime

awakenings and extend the deepest stage of sleep by 27%.

Melons are Mother Nature’s original multivitamin. Whether you’re buying orange, green, or

red, all types are chock-full of nutrients. Take watermelon. It’s a bountiful source of vitamins A

and C, as well as potassium. Cantaloupe (45 calories per cup) is packed with C plus beta-

carotene–the same stuff that gives carrots their bright orange color and makes them so good for

your eyes. As for honeydew, it has a heaping supply of folate, a mineral that’s essential for good

reproductive health (both his and hers). Other fruits and vegetables contain a lot of water and

pack high nutritional value. These “wet,” filling foods help us lose weight. Broccoli, cabbage,

grapefruit, lettuce, radishes, and spinach are 90% water.

Do you enjoy coleslaw? Cabbage is near the top of the National Cancer Institute’s list of

cancer-fighting food because of its natural detoxifying agents. In lab studies, the compounds in

cabbage actually prevented precancerous cells from growing and multiplying. Studies show that

the vegetable lowers blood levels of cancerous-causing synthetic hormones in as little as five

days. One cup of coleslaw (or a wedge of cabbage served another way) slashes your risk of

stomach cancer by 52% and breast cancer by more than 60%.

Want a list of eDiet’s top ten power foods? Here they are, according to nutritional

researchers in alphabetical order: apples, asparagus, beans, broccoli, carrots, fish, nuts, oranges,

and tea.

Is our refrigerator at the center of our home? Contents of a Fit Fridge are low in calories and

high in vitamins, minerals, and antioxidants. Fresh fruits and veggies are a delicious way to get

our RDAs. Shoot for 5 to 9 servings per day. Unlike refined “white” carbs, whole-grain bread,

pasta, and cereals provide essential vitamins, minerals, and fiber. You can get your protein from

fish, poultry, lean meats, eggs, and dairy products. There are other options out there for

vegetarians and vegans—cube some tofu, put it in a veggie stir fry, and serve it over brown rice

for a complete protein duo. Your car runs better on the right fuel, and so do we. With the right

foods in the fridge, we have a lessened tendency to reach for a bag of chips and can of sugary

soda. In our house, those items aren’t here. Neither are the quick food fixes that come pre-

packaged and laden with salt, sugar, saturated fat and chemicals we can’t even pronounce. In life

(as in sports), the best defense is a good offense.

Try making grocery lists by typing them into the computer, using time-saving headings such

as produce, frozen foods, canned goods, breads and cereals. When you’re ready to go shopping,

hit the print button, and off you go with your list. At the store, read labels. Some peanut butters

contain partially hydrogenated oils and diglycerides. Look for brands that say natural and contain

only peanuts and (a little) salt. For other canned, bottled and packaged foods, if you don’t

recognize an ingredient or know where it comes from, don’t buy it. Think of unknown

ingredients as foreign objects your parents warned you not to swallow.

Do you ever wonder what Europeans think about us in health terms? According to a study by

Dutch and British scientists, who compared Americans and Europeans, we (Americans) are not

considered lazy. In fact, we are admired for how we work out. But Europeans think we eat too

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much. Unless we can push ourselves away from the table, losing weight is nearly impossible

even with exercise.

Biochemist Paul A. Stitt writes that Americans eat more hydrogenated fat, polyunsaturated

fat, and butter fat than any other group on the planet. While consuming more sugar and artificial

sweeteners, Americans also experience more episodes of acute hunger; many Americans eat

eleven times a day. Therefore, they grab something sweet to give them instant energy. Stitt’s

studies revealed that Americans also consume less fiber and less omega-3, an essential fatty acid,

than any other nation. And Americans do less physical work per day. We ride more and walk

less than other people. “Could it be this combination that is fattening up Americans?” he asks.

Scientists have recently discovered that fat consumed by most people is deposited on their

bodies without being metabolized. If one’s favorite fat is from dairy products, one’s body is

loaded with butter fat. If it’s beef fat, one’s body is loaded with tallow. If it’s margarine or

shortening (same thing), one’s body is loaded down with hydrogenated fats. The main problem

with these fats, Paul Stitt believes, is that the human body has almost lost its ability to burn them.

Unless one is starving and nearly all glycogen (stored carbohydrate) is burned up, the human

body won’t burn these types of fat. Most Americans don’t like feeling starved for hours while

their body is burning stored saturated fat. Therefore, they grab something sweet to give them

instant energy. In America, nearly all sweet foods are fabricated with high levels of saturated

fats. With a little rise in energy, people repeat this cycle of eating sweets when hungry. Fat is

deposited on hips and waists at a hefty rate.

This doesn’t apply to you! You’re getting your body back. Should you want a sleek black

dress, you will wear one well. Not only will you turn heads, you’ll feel attractive; choosing the

right foods starts us on a sensuous path. There’s a lighthearted sensation that takes place in our

brains when we’re in tune with what we want.

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CHAPTER FOUR

Recipes from High-Energy Nutrients

Having a goal to eat healthfully and lose weight is all well and good. But unless it’s

personalized, even the best dietary plan is destined to fail. Don’t expect too much of yourself.

You will lose weight if you control calories. To keep it real, take a look at your life and figure

out what will and won’t work for you. Are you too busy to cook dinner on week nights? Set

aside a few hours each weekend to shop and prepare meals that you can enjoy throughout the

week. If you cook a turkey breast, you can slice, package, and use it many ways. Whip up a few

of your favorite healthful recipes on weekends and freeze them to enjoy during your busy

workweek. Spend a lot of time on the road? Devise calorie-saving strategies that are simple and

flexible, such as going online before leaving home to case out the healthy restaurant scene at

your destination. For salads, ask to have dressing served on the side. Ask that the restaurant not

serve you bread. If you have a mini-fridge, you can save half of your dinner for lunch the next

day.

Sometimes when people are trying hard to lose weight, they get stuck on rerun meals. We

wouldn’t want to watch the same TV episode week after week. Yet when people embark on a

weight-loss journey, many end up eating the same “safe” low-calorie foods such as yogurt for

breakfast, a salad for lunch, and grilled chicken breast and vegetables for dinner every night. Not

only do carbon-copy meals lead to food cravings, bingeing, and weight gain, but too little variety

can deprive you of valuable phytochemicals and nutrients. Over time, the boredom of few foods

is not satisfying. There is one exception, and that is breakfast. We need to be able to put together

a balanced, hassle-free meal with our eyes closed. Still, without a lot of thought, we can mix and

match a few high-fiber cereals with more fruit variety and a dollop of yogurt. But definitely

change what you eat at lunch and dinner. Consider changing where you eat as well. If the

weather is nice, eating outside is enjoyable.

Can we have a little heart-to-heart before you peruse the recipes? We may be at the top of the

mammal chain, but know that our human species “worries” about famine. That’s right! We need

assurance that food is available for consumption every four hours. This puts our thinking minds

at ease. Lower animals scavenge all day and never worry.

Because the average family size is four, typical cookbook recipes serve four. In this chapter,

serving sizes vary. Divide foods into portions before serving, and remember this includes sauces

and accompaniments. Someone in your family (a non-dieter perhaps) might want two servings.

As portion reminders, one-serving recipes are mixed into this chapter. This is a brilliant strategy

used by eDiets, an online dieting group. To make a single rice serving, drop two tablespoons of

dry rice into boiling water. Do not despair—it will expand!

Buy lean meat and poultry, and then trim any visible fat. If you like the flavor of poultry

cooked with skin on, remove it before eating. Following USDA guidelines for cooking meats and

poultry at safe temperatures will prevent foodborne illnesses. The minimum 145 degrees F. will

give you a medium-cooked steak. All fresh fruits, vegetables, and greens in recipes should be

rinsed before using.

A secret of every successful weight-loss program is low-calorie soup, and you will find two

classics (from both Weight Watchers and Jenny Craig) in the vegetarian section. When eating

fewer calories, all of us have moments of genuine hunger. Overcome nagging hunger and

distress by making a filling soup. After making a pot, divide and freeze in generous serving

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containers. Soup makes a perfect snack. Second to soup, my tofu stirfry is a good way to head

off an eating binge.

A number of years ago, I belonged to Weight Watchers, where I witnessed a woman lose 135

pounds. She became a walker and walked for an hour every day. She made a huge salad every

day in a large mixing bowl, and this eating strategy worked for her. Her points, if you are

familiar with the Weight Watcher point scheme, were about 32. WW has a complicated but

effective point method. Points take fiber, fat and calories into account. This is intelligent

reasoning, but members are told not to go under 18 points. On Weight Watchers I lost weight but

could not get down to my target weight. The minimum 18 points was too much food for my body

type. Although not exact, 18 points is about 1500 calories. At a hair over 5’4” and small boned,

the Weight Watcher minimum was too ample for me. I couldn’t break through 135 and grew

frustrated.

That is why I recommend another formula, one that fits every individual. Multiply your

present weight by seven. In my case, because 7 x 135 = 945, it was no wonder I couldn’t get

under 135 pounds! My daughter Janice is a half-inch over 5’2” and small boned; although she

has stopped growing, she is young and has a faster metabolism. At 1000 calories per day, the

Gold Standard Food plan contains all necessary nutrients. The fiber and watery foods make us

feel full.

Let’s say a woman weighing 185 pounds is about to begin the Gold Standard Plan.

Calculating her daily calories, 185 x 7 = 1295, she will add an ounce to every protein and whole-

grain portion. Instead of a 45-calorie per slice bread, she might have an 80 calorie slice. When

she weighs herself a couple of weeks later, she will weigh less. As her weight decreases, daily

calories will need to be adjusted.

Some recipes are fit for a dinner party. Fear not if you are forced to have one. The food you

will serve will be healthy. Gage your portion, bag leftovers into single or more servings, and

relegate them to the freezer. When thawed, use them as a second go-round. For example, present

them as lettuce wraps.

Make dinner look and feel complete. Suppose you are making crispy baked fish with a slice

of lime, a recipe you will find below in the fish and shellfish section. Serve it with a 5-inch

baked sweet potato with a sprinkle of cinnamon and spray of butter, French green beans with a

tablespoon of almond slivers, and a wedge of melon. An attractively arranged plate has a

slimming effect on us. To some extent, we feast with our eyes.

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Appetizers

If you are asked to bring an appetizer to a neighborhood or family holiday dinner, here is a

low-calorie nutritional recipe for a dozen devils. Two pieces are a filling 75 calories. The

traditional recipe calls for oysters or dates wrapped with heavy fat bacon, but this one calls for

lower-calorie prunes.

Devils on Horseback

Ingredients:

12 pitted prunes

2 T. chopped pimiento-stuffed green olives

6 slices turkey bacon

Spray a boiler rack with nonstick spray and preheat the broiler. Cut a slit

lengthwise in each prune. Spoon 1/2 teaspoon of chopped olives into each cavity.

Wrap the prunes in the bacon and secure with wooden toothpicks. Arrange the

prunes on the broiler rack and broil 2 to 3 minutes on each side; they look

attractive served in a pan.

Don’t get your panties in a tangle when shopping for prunes; many brands are now labeled

“dried plums,” but this is the same thing as prunes.

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Deviled Eggs

Ingredients:

8 jumbo hard-cooked eggs, peeled and cut lengthwise.

1/3 cup low-fat or fat-free mayonnaise

2 tsp. Dijon mustard

Dash of salt and pepper

Combine yokes, mayo, and mustard. Use a pastry bag or spoon the mixture into

the egg whites. A shake of paprika makes them pretty. For a Mediterranean

flavor, add chopped olives and remove salt from your recipe. Or, mash half an

avocado for extra creamy eggs. But basic deviled eggs are a nice appetizer.

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Breakfast

The Skinny Latte

Ingredients:

Coffee

Fat-free milk

Sweetener packets

Low-sugar fat-free Reddi-wip

Combine coffee with milk and a sweetener packet, and give it a squirt of Reddi-

wip. You might try a sprinkle of unsweetened powdered cocoa or pumpkin pie

spice, containing cinnamon, nutmeg and ginger.

In the past decade, coffee has benefited from one of history’s most impressive pimpings.

Long a bitter staple of cheap diners, it’s been goosed up the chic ladder with freshly ground

beans and fancy flavors. I’ve made our kitchen into a coffee shop with coffee shop photos and a

sign, “Chocolate Francaise.”

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Banana Peanut Butter Roll—1 serving

1 medium banana

1 1/2 T. wheat germ

1 tsp. honey

1/4 tsp. pumpkin pie spice

3/4 oz. barley nugget cereal or Kashi GoLean

1 1/2 T. reduced-fat peanut butter

Mix cereal, wheat germ, and pumpkin pie spice in a shallow dish. Smear peanut

butter and honey on banana. Roll banana in the cereal mix to coat. Eat

immediately.

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Eggs on Toast with Grapefruit—1 serving

Two hard-cooked eggs, remove one yoke

Rye or whole-wheat toast

A whole grapefruit, cut in half and sectioned

Halt headaches with eggs! Reaching for an on-the-go breakfast like a doughnut or pastry

could set you up for a headache. The refined carbs and sugar in these foods make your blood

sugar surge, then crash, notes Deborah Wiancek, N.D. of the Riverwalk Natural Health Clinic

and Pharmacy in Colorado. A crash may trigger painful spasms in blood vessels in the head.

Eggs and other lean proteins are digested more slowly, which helps keep your blood sugar steady

until lunch. If you are rushed in the morning, hard-boil a few eggs the night before. With two

hardboiled eggs, remove one and a half yolks, mash them, give them a squirt with butter spray,

and then spread them on a slice of whole grain and seed bread. This is a wonderful taste combo

with grapefruit. Share the half if you like, but grapefruit is low in calories.

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French toast served with fresh fruit—1 serving

Two slices whole-wheat bread

1 egg white

1/8 cup fat-free milk

1 tsp. each cinnamon and vanilla

Butter spray

½ cup fruit for the topping—raspberries, orange slices, or cherries

Mix ingredients, dip bread, and cook in a saucepan or griddle. Have you seen the

butter spray made with soy? If you have (low-sugar, fat-free) Reddi-wip on hand,

give it a squirt.

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Oatmeal—1 serving

½ cup old-fashioned oatmeal

Dash of cinnamon

Fruit

½ cup fat-free milk or yogurt

Sweetener packet

Chop up the fruit, shake on some cinnamon, and add dry oatmeal to a Pyrex

measuring cup or other microwavable container. After microwaving, top with a

dollop of yogurt and sweetener.

Remember the woman who lost 135 pounds? She told me oatmeal kept her full for four

hours.

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Beef Entrées

Beef Kabobs—4 servings

Ingredients:

1.5 pounds of lean New York strip steak

Butter spray for the grill or pan

1 lime

2 colorful bell peppers

Scallions

1 cup dry brown or wild rice

Start the water boiling for the rice, following package directions. On a plastic or

glass cutting board, cut up the steak and vegetables and then squirt the lime over

them. Cook the steak on the grill—the George Forman Grill squeezes out excess

fat. Remove meat to a clean plate and then cook the peppers and scallions on the

grill. Prior to serving, place meat and vegetables on skewers. Serve kabobs on top

of rice with a garden salad. Gold Standard portions are a deck of cards for the

meat and ½ cup rice. Vegetables and salad are unlimited.

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Cilantro-Lime Steak Fajitas—4 servings

Ingredients:

1 lb. of flank steak or lean skirt steak

4 medium-size whole-wheat tortillas

1 avocado in slices for garnish

½ cup low-fat shredded cheese

1 large yellow onion, peeled and sliced

2 bell peppers, sliced lengthwise

Fat-free sour cream

Ingredients for the marinade:

Juice of 1 lime

1 T. olive oil

1 clove peeled and minced garlic

1/2 tsp. ground cumin

1/4 fresh, chopped Jalapeño pepper

1/4 cup chopped fresh cilantro.

Mix all marinade ingredients. Set the steak in the marinade and let it sit at least an

hour. Heat to high a large griddle or use the George Foreman. Add olive oil to the

pan, wiping excess with a paper towel. Add the steak, frying on each side for

three minutes for medium rare. Remove from pan and let sit for five minutes.

Reduce the pan heat to medium high. Add the onions and bell peppers. Cook

while stirring frequently until onions are slightly translucent. Slice the meat

against the grain into thin slices.

Serve immediately with low-fat shredded cheddar, salsa, shredded lettuce, fat-free

sour cream, and slices of avocado on tortillas, warmed in the microwave by

covering them with a paper towel and zapping them for fifteen seconds. One

serving of grilled cilantro-lime steak fajitas is 250 calories when made with

reduced-fat ingredients.

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Ground Beef Meatloaf—4 servings

A comfort food found at trendy health spas, meatloaf with mashed potatoes isn’t something

you’d expect to see on a spa menu, but you can get thin and eat rich with 90% lean ground beef.

For the potatoes, 6 (very small) Yukon Gold are cooked per serving. Add parsley, salt and

pepper, and give it a squirt of butter spray. Steamed broccoli-cauliflower-carrots are the side dish

with a tossed salad.

Ingredients:

1 lb. lean ground chuck

1 cup beef broth

Dash of salt (1/4 tsp.) and pepper (1/4 tsp.)

1/4 tsp. sage

1/4 tsp. dried mustard

1/4 cup each: finely diced carrots, red pepper, celery, and onion

1 large egg

1 cup cooked brown lentils

2 cups packed spinach leaves, steamed, drained and chopped

Preheat oven to 350 degrees. Heat oil in a pan over medium heat and add all the

vegetables except spinach along with the salt and pepper. In a large bowl, break

up beef well with a fork and then stir everything in. Mix again. Coat a loaf pan

with cooking spray. Place potatoes on a pan to oven-bake, removing them when

soft. Six oz. of meatloaf with 1/3 cup potatoes contains 260 calories.

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Beef Rib Roast with Shallots and Herbs—8 to 10 servings

Is company coming? Relax and impress them with a rib roast with lemony garlic broccoli.

Before the roast is done, start making the broccoli dish.

Ingredients:

7 – 8 lb. bone-in beef rib roast

2 T. dry Montreal steak seasoning

2 T. dried herbes de Provence or other blend such as fines herbes or bouquet garni

1 T. oil

1 large finely chopped shallot

1/2 cup red wine or beef broth

1 jar low-calorie beef gravy

Chopped fresh parsley

Preheat oven to 375 degrees. Place roast fat side up in a shallow roasting pan.

Combine seasonings and herbs and sprinkle onto fat side of roast. Roast until

meat thermometer in the thickest part away from bone reads 145 degrees, or about

2 hours. Let stand 15 minutes before carving. If you add pan drippings to a jar of

low-calorie beef gravy, it will have that made-from-scratch taste.

Ingredients for Lemony Garlic Broccoli with Hollandaise:

1 lemon

1 1/2 lbs. broccoli florets

2 T. olive oil, 1 tsp. minced garlic

1 0.9 oz. package hollandaise sauce mix

1 cup fat-free milk

Butter spray (just a little burst)

Dash of salt (1/4 tsp.) and pepper (1/4 tsp.)

Cut the lemon in half, saving half for slices. With the other half, grate 2 tsp. zest

and squeeze 2 T. juice. Reserve separately. In a microwave-safe bowl, combine

broccoli, oil, garlic, and 1 tsp. water. Cover and microwave on high 5 – 7 minutes

or until broccoli is tender. Meanwhile, prepare hollandaise sauce according to

package directions with milk and butter spray. Stir in reserved lemon zest. Drain

broccoli, transfer to serving bowl, toss with salt, pepper, and reserved lemon

juice. Serve broccoli topped with sauce. Garnish with lemon slices.

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Hamburger Surprise—4 servings

Ingredients:

Cooking spray

1 pound extra-lean ground sirloin

½ tsp. salt, ¼ tsp. black pepper

4 1-inch cubes Gorgonzola or any blue cheese—look for lower-calorie types

1 cup fat-free plain yogurt

¼ cup shredded cucumber

2 tsp. chopped fresh dill

1 tsp. Dijon mustard

1 tsp. garlic powder

4 small whole-wheat rolls

Spray a large grill pan with cooking spray; set over medium heat. In a large bowl,

combine sirloin, salt, and pepper. Shape mixture into 4 equal balls. Press a cube of

Gorgonzola into the center of each, covering cheese completely with meat. Shape

balls into patties, each about 1 inch thick. Place burgers on hot pan and cook for 5

to 6 minutes per side until cooked through (less for medium-rare meat).

Meanwhile, mix next 5 ingredients in a small bowl to make yogurt sauce. Place

burgers on rolls and top each with 2 T. yogurt sauce. Serve remaining sauce on

the side.

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Italian Spaghetti Sauce with Ground Beef

—24 half-cup servings

Purchased jars of spaghetti sauce contain oil, homogenized into sauce, and these calories can

be replaced with lean ground beef if you make your own. Mama Mia, it’s good! This low-sodium

recipe makes 24 servings so that you can freeze sauce in containers. Serve over whole-wheat

pasta with Parmesan cheese, and a tossed salad with slices of fresh fruit on top.

Ingredients:

2 lbs. extra lean ground beef

3 medium chopped onions

1 green bell pepper

3 finely chopped cloves garlic

29 ounces of canned diced tomatoes, not drained

29 ounces tomato sauce

12 ounces tomato paste

2 T. dried or fresh basil leaves

1 T. oregano leaves

1 T. artificial sweetener

1 tsp. salt, 1/2 tsp. pepper

1/2 tsp crushed red pepper

Cook ground beef in a 12-inch skillet and drain off all the fat by rinsing it in a

colander with hot water from the tap. Return meat to your skillet. Over medium

heat, add onions, bell pepper and garlic. Cook and stir, marrying flavors for about

ten minutes, and then transfer to 5-quart Crock-Pot slow cooker. Stir in remaining

ingredients. Cover and cook on low heat setting for up to 8 or 9 hours or until

vegetables are tender.

Serve over ½ cup cooked whole-wheat pasta, topped with parmesan cheese. If

you don’t care for whole wheat, spinach pasta is the next best thing; one ounce is

100 calories. To bring your total calories to 250, add a tossed salad with a topping

of sliced fruit.

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Steak and Potato Combo—1 serving

Ingredients:

4 oz. lean sirloin steak, 1 ¼ inches thick, trimmed of all fat

Cherry tomatoes

4 small red potatoes

If you’re craving steak and potatoes, this meal will satisfy you. Grill on the

George Foreman if you have one. Using nonstick cooking spray on a pan, cook

potatoes and halved tomatoes until browned. Serve with a wedge of lettuce with

fat-free ranch dressing.

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Stuffed Peppers with Parmesan—1 serving

Ingredients:

4 oz. lean, ground round beef

1/4 tsp. paprika

1/4 tsp. garlic powder

1/2 tsp. Worcestershire sauce

1/2 T. olive oil

1/3 cup sliced fresh mushrooms

1/4 cup chopped onion

2 T. cooked brown rice

1 red or green bell pepper

4 tomato slices

1 T. fresh grated Parmesan cheese

Preheat oven to 350 degrees F. Heat the olive oil in a nonstick skillet to medium-

high heat and brown the meat with mushrooms and onions. Mix in Worcestershire

sauce and seasonings; stir in cooked rice to mix thoroughly. Rinse peppers, cut in

half and scoop out seeds. Place them, cut side up, in a shallow baking pan with a

small amount of water. Stuff pepper halves with equal amounts of meat mixture

and top with tomato slices and cheese. Bake for about 20-25 minutes and serve

hot.

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Veal Cutlet Parmesan—4 servings

Ingredients:

4 veal cutlets

1/4 tsp. salt

1/8 tsp. black pepper

1 package of fresh mushrooms

1/2 lb. fat-free or low-fat (sliced) mozzarella

1 cup seasoned breadcrumbs

1 egg white

1/2 lb. canned tomato sauce

1/4 tsp. dried basil leaves

Cooking spray

Preheat the oven to 350 degrees. Beat egg white and dip cutlets to cover; roll in

bread crumbs. Use salt and pepper if you wish, but it tastes fine without it. Spray

a baking pan and arrange cutlets, pour tomato sauce over them, and top with

mozzarella slices and basil. Bake for twenty-five minutes. Serve with melon on

lettuce leaves or something similar.

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Chicken Entrées

Apple Curry Chicken with Brown Rice—1 serving

Ingredients:

1/4 tsp. curry powder

1/2 small apple

1/4 cup apple juice

3 1/2 oz. boneless chicken breast

1 green onion

2 oz. fresh mushrooms

1/2 T. fresh lemon juice

1/4 cup fat-free plain yogurt

2 T. brown rice

Wipe mushrooms with a damp paper towel and slice thin. Rinse and pat dry

chicken breast. Cut into cubes on a separate cutting board. Peel, core and dice

apple. Chop green onion. Spray a nonstick skillet lightly with cooking spray and

sauté chicken until no longer pink, about 8 to 10 minutes. Add the apple, onion,

mushrooms, lemon juice, curry powder and apple juice and bring to a boil. Lower

heat; simmer for about 8 minutes. Stir in yogurt and gently heat through, about 2-

3 minutes. Place rice in a small pot with tight-fitting lid and cover with about 2

1/2 times the amount of water. For example, if you are doubling this recipe with 4

tablespoons of rice, use 10 tablespoons of water or about 3/4 cup water. Bring to a

boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about

40-45 minutes, or until water is absorbed and rice is tender. Ladle chicken

mixture over rice and serve with a green salad, light dressing, and 1/2 cup sliced

fresh strawberries.

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Basic Chicken Soup—4 servings

Ingredients:

1 lb. chicken breast with bone, skin removed

2 cans of chicken broth

2 cups of water

½ cup each: celery, onion, carrots, chopped parsley

Salt and pepper to taste or use Mrs. Dash original seasoning

1 cup dry noodles, any whole-wheat variety

Place a chicken breast with bone on in a pot of water after removing skin. If using

a Crock-Pot, you may add liquids and vegetables with the chicken without the risk

that vegetables will be overcooked. Otherwise, after chicken is well cooked and

tender, add vegetables to the simmering pot during the last thirty minutes. Ten

minutes before serving, in another pot, prepare noodles and strain off. I serve

some noodles in the soup, but if there are leftovers, I store the noodles separately

to avoid sogginess. Chicken is a folk remedy for colds that works, but it’s also

just plain good. With soup, you need crunch. Homemade chicken soup is good

with 4 reduced fat Triscuits, a tossed salad and whatever fruit is in season.

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Buffalo Chicken Strips—2 servings

Ingredients:

8 oz. skinless, boneless chicken breast

1/2 cup egg whites or egg alternative

1 cup original Fiber One Cereal

Mrs. Dash or your own mix of salt, pepper, garlic powder, and onion powder

1 tsp. paprika

1 cup Red Hot Sauce

Butter-flavored cooking spray

4 T. brown rice

Green beans, unlimited

Preheat oven to 400 degrees, and spray a baking sheet with cooking spray. Wash

and cut chicken breasts into strips that are approximately 1 1/2 inches wide. Set

aside. In a food processor, combine cereal and dry seasonings. Pulverize to a fine

powder or breadcrumb-like consistency. Pour mixture into a shallow bowl or onto

a small plate. Set aside. In a small saucepan, melt butter and then add the hot

sauce. Mix well and warm until heated, but not bubbling or boiling. Pour into a

small, shallow bowl, and set aside.

In a small bowl, mix egg whites or egg alternative. Coat each chicken strip with

egg and dip in cereal mix until each strip is fully breaded. Lay strip on baking

sheet. Repeat until all pieces of chicken are breaded and on the baking sheet. Pour

3/4 of the hot sauce over the chicken pieces, making sure to coat well. Bake

chicken at 400 degrees until breading becomes crispy and chicken is cooked

through, approximately 15-20 minutes. Prepare rice and green beans. Serve

chicken strips with remaining hot sauce mixture for dipping. Enjoy with rice,

unlimited cooked green beans, and a tossed salad.

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Chicken with Rosemary—4 servings

Ingredients:

2 boneless chicken breasts

2 cloves garlic, chopped, or go easy on it

2 T. dried rosemary

1 T. lemon juice

Salt and pepper or Mrs. Dash seasonings

Preheat oven to 375 degrees. Cover the chicken breasts with garlic if you like it.

My husband doesn’t go for garlic, and I use very little. Sprinkle with rosemary,

lemon juice, and seasonings. Place in a 9×13 baking dish and bake in the

preheated oven for 25 minutes or until done and juices run clear. Baking time will

depend on the thickness of your chicken breasts. This low-calorie chicken recipe

with rosemary goes well with a tossed salad with fat-free croutons, light balsamic

dressing, and fresh asparagus.

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Cheatin’ Chicken

—4 servings, made easy with one package of Burrito Grande

Ingredients:

Cedarlane Burrito Grande with chili Verde Sauce

(freezer section of a supermarket)

1 and 1/2 lb. chicken breasts

2 ears fresh corn or a small can

¾ cup dry brown rice

Incidentally, a single Cedarlane package is designed to serve two people at 230

calories per serving. With the other three ingredients of chicken, corn, and rice,

the Burrito Grande package is used as the topping.

Cook chicken breasts in the oven or however you want to cook them. Boil fiber-

rich brown rice, and separately, boil two ears of corn or open a small can.

Combine the chicken, brown rice, and heated corn in a serving dish. Zap the

package according to directions, open the tortillas and spread evenly over the

mixture. Our Gold Standard portion is 3/4 cup. Serve with unlimited salad and a

piece of fruit.

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Chicken Cacciatore—6 servings

Ingredients:

3 whole chicken breasts, skinned & halved

Dash of salt and pepper

1 T. dry onion flakes

1 green pepper, finely chopped

1 minced clove garlic

1 15-oz. can mashed tomatoes

1 4-oz. can sliced mushrooms, drained

2 tsp. tomato paste

1 bay leaf

1/4 tsp. thyme

2 T. finely chopped pimiento

Brown rice or whole-wheat pasta for six

Rinse chicken pieces and pat dry. Combine all ingredients except rice or pasta in a

pot and cook at a low temperature for an hour. Divided into six portions, one

serving is 120 calories. Serve with any green vegetable, ½ cup cooked brown rice

or whole-wheat pasta and a green salad.

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Chicken and Spinach Quesadillas—4 servings

Grilled chicken and spinach quesadillas are man and kid-friendly but perfect for figure-

watchers when prepared with low-calorie methods. Hands-on preparation time is 15 minutes,

while cooking takes 5 minutes, no longer than a grilled cheese sandwich. Calories are lower

when we use chicken breasts instead of a whole rotisserie chicken.

Ingredients:

1 1/2 pounds cooked, shredded chicken

3 ounces or 4 cups of baby spinach

1 cup grated low-fat Monterey Jack or cheddar cheese

4 large whole-wheat tortillas

1 ripe avocado, sliced

1/2 cup store-bought fresh salsa

1/4 cup fat-free sour cream

Heat a pan on the stove (or grill) to medium. In a large bowl, combine

cooked/shredded chicken, spinach, and cheese. Divide evenly and place the

mixture on one half of each tortilla. Fold the other half over to cover. Grill the

quesadillas until the cheese has melted. Tortillas are crisp at 3 to 4 minutes on

each side. Serve with the avocado, salsa, fat-free sour cream, a piece of fruit and

green salad.

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Chicken Stir-Fry a la Philippines

A friend on the next street, Mayumi, whose Filipino name means “pretty one,” is a nurse.

Okay, I know you’re curious. She’s around forty-years-old, about 5′3″ and weighs around 105

pounds. She and her husband have school-age twin boys. Her life is fast paced. I met up with her

at the grocery store yesterday, and Mayumi was gathering ingredients to make Chicken Stir-Fry.

Her Americanized version is fast to prepare, cooks in fifteen minutes, and contains under 300

calories per serving.

Mayumi’s ingredients:

1 can mandarin oranges

1 lb. boneless skinless chicken breasts, cut into half-inch strips

1 T. sesame oil

Fresh bunch of broccoli florets

1/2 cup stir-fry sauce

1/2 tsp. grated orange zest

2 thinly sliced scallions

Mayumi will also make rice, having switched from traditional white to

brown. Drain oranges, reserving 1/3 cup light syrup. In a large nonstick

skillet, heat oil over medium-high heat. Add chicken and stir-fry until

browned, about 5 minutes. Stir in broccoli, stir-fry sauce, reserved syrup

and 1 cup water. Bring to a boil. Reduce heat to medium-low, simmering

until flavors have blended, maybe 10 minutes. Stir in oranges and zest.

Sprinkle with scallions. Serve with rice if desired.

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“Fried” Chicken—serves 8

Are you longing for crunchy fried chicken? Try baked instead. It will taste even better.

Frying adds fat to food, which adds calories.

Ingredients:

8 pieces of chicken (thighs, legs, wings but low-calorie breasts for us)

1/2 cup all-purpose flour

salt and pepper or Mrs. Dash seasonings

4 cups cornflakes

2/3 cup buttermilk

2 T. Dijon mustard

1/4 tsp. cayenne pepper

1 1/2 tsp. paprika

3/4 tsp. ground sage

Preheat the oven to 425 degrees. Place a rack in a roasting pan or on a baking

sheet. Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate,

season the flour with salt and pepper. Dredge each chicken piece through the flour

so it's fully coated, tap against the bowl to shake off excess flour and set aside.

Discard the flour.

Crush the cornflakes by placing them in a big zip-lock plastic bag, carefully

pressing the bag to push out the air. Seal up the bag with as little air inside as

possible and “run over” the flakes with a rolling pin. Open the bag and pour the

crushed flakes into a wide bowl or onto a plate.

In a large bowl, mix the buttermilk, mustard, cayenne pepper, paprika and sage.

Give each floured chicken piece a buttermilk soaking and then roll in the

cornflake crumbs.

Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to

20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes,

until cooked through and crispy. The juices should run clear when the meat is

pierced with a knife.

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Indian Style Chicken Breasts—4 servings

McCormick makes Garam Masala, an Indian seasoning combination. This recpie’s portions

are company-sized. The Gold Standard portion is 3 ounces of cooked chicken.

Ingredients:

4 chicken breasts

1 T. oil

1 onion cut in strips

2 chopped tomatoes

1 carrot cut in julienne strips

½ tsp. garlic salt

2 tsp. McCormick Garam Masala

Sprigs of cilantro as a garnish

Brown rice

Remove excess fat from chicken; rinse and pat dry. Heat oil in a large nonstick

skillet over medium-high heat. Sauté chicken, skin-side-down, 5 to 6 minutes or

until lightly browned. Turn chicken; add onion. Cook and stir onions 3 to 4

minutes longer. Add tomatoes and the remaining ingredients, pushing all

vegetables down into the cooking liquid. Bring to a boil and then reduce to a

simmer. Place into a Crock-Pot at a low temperature if you have one. Prepare

brown rice. Allow yourself a half cup of rice and four ounces of chicken with

sauce.

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Tortilla Soup—4 servings

A 140-calorie bowl of tortilla soup takes the edge off hunger and tastes great with a

tossed salad.

Ingredients:

1 lb. boneless chicken breast

4 cups tomatoes with green chilies and juice

1 cup chopped onion

Garlic according to your taste

1 T. cilantro

4 cups fat-free low-sodium chicken broth.

To make chicken look more appetizing, I grill mine on my George Foreman grill.

Place everything in a pot to simmer or use the Crock-Pot. Top each bowl with

avocado slices, fat-free sour cream, and a sprinkle of low-fat cheddar. Put a little

crunch on the salad with a few crushed tortilla chips.

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White Bean and Chicken Chili—6 servings

White bean and chicken chili is delicious with a handful of blue chips and tossed salad.

Ingredients:

1 lb. chicken, cooked and cubed making about 3 cups

1 T. olive oil

2 scallions, chopped

3 cloves garlic, crushed

1 4-oz can diced jalapeno peppers or less

1 4-oz can chopped mild green chili peppers

2 tsp. ground cumin

1 tsp. dried oregano

1/2 tsp. ground cayenne pepper

2 14.5-oz. cans chicken broth

3 regular-sized cans white beans

1 cup shredded low-fat Monterey Jack cheese

Heat the oil in a large saucepan over medium-low heat. Slowly cook and stir the

onion until tender. Mix in the garlic, jalapeno, green chile peppers, cumin,

oregano and cayenne. Continue to cook and stir the mixture until tender, about 3

minutes. Mix in the chicken broth, chicken and white beans. Simmer 15 minutes,

stirring occasionally. Remove the mixture from heat. Slowly stir in the cheese

until melted. Serve warm.

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Wily Chayote-Chicken Salad—6 servings

Wily Chayote Salad is served with grilled chicken. The Chayote was domesticated in Mexico

by the Aztecs. It looks like a pear, but its texture is between a cucumber and zucchini. It can act

like an apple with sugar and cinnamon. The salad dressing I use for this is Brianna’s Special

Request Santa Fe Blend dressing, 25 calories for 2 tablespoons.

Ingredients:

3 chayotes, peeled, seeded and chopped

1 small can garbanzo beans, rinsed, drained

1/4 cup lemon juice

1/2 cup salad dressing

1 T. snipped fresh basil

1/4 cup pitted ripe olives

6 lettuce leaves

2 tomatoes, chopped

Thinly sliced red onion

In a saucepan cook chayotes, covered in a small amount of boiling water, for 5

minutes. Rinse with cold water. Transfer to bowl, add garbanzo beans. Coat with

salad dressing and marinate in the refrigerator for 3 to 24 hours. Stir occasionally.

To serve, stir in olives and place on lettuce leaves. Top with tomatoes and onion.

Each side-dish serving is 170 calories.

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Fish and Shellfish Entrées

Just a reminder, fish oil is essential for heart functioning, and it’s also a weapon against

Alzheimer’s. It’s good news that we are living longer, but bad news that the longer we live, the

better our odds of developing late-onset Alzheimer’s disease. Many Alzheimer’s researchers

have long touted fish oil, by pill or diet, as an accessible and inexpensive “weapon” that may

delay or prevent this debilitating disease. Now, UCLA scientists have confirmed that fish oil is a

deterrent against Alzheimer’s, and they have identified the reasons why.

Reporting in the current issue of the Journal of Neuroscience, now online, Greg Cole,

professor of medicine and neurology at the David Geffen School of Medicine at UCLA and

associate director of UCLA’s Alzheimer Disease Research Center, and his colleagues report that

the omega-3 fatty acid docosahexaenoic acid (DHA) found in fish oil increases the production of

LR11, a protein found at reduced levels in Alzheimer’s patients and known to destroy the protein

that forms the “plaques” associated with the disease.

Caribbean-Style Baked Fillet—1 serving

Ingredients:

4 oz. fish fillet of your choice

1 tsp. fresh lime juice

1/4 tsp. dried oregano

1/4 tsp. onion powder

1/4 tsp. garlic powder

1/3 T. low-sodium tomato paste

1/4 tsp. coconut extract

1/4 cup water

1/4 tsp. black pepper

1/2 T. olive oil

2 T. brown rice

Preheat oven or toaster oven to 350 degrees F. Rinse and pat dry fish. Spray a

shallow baking dish with cooking spray and place fish in baking dish. Combine

remaining ingredients in a small bowl, mixing well so that tomato paste dissolves

completely. Pour mixture over fish and bake for about 15-18 minutes, uncovered,

until fish flakes easily. Serve with rice, a large green salad, and melon.

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Coconut Lime Fillets—1 servings

High heat roasting keeps this coconut-infused red snapper moist and flavorful. Dijon mustard

and lime juice combine to make a piquant sauce. Coconut milk contains magnesium but has high

calorie content. Use sparingly because 1 cup contains 450 calories.

Ingredients:

1 egg white

1/4 cup coconut milk

3/4 cup breadcrumbs

1/2 cup unsweetened coconut, grated

1 tsp. grated lime peel

4 red snapper fillets

1/4 cup reduced-calorie mayonnaise, 2 tsp. Dijon mustard, and 2 T. lime juice

Preheat oven to 450°F. Lightly grease a baking sheet. Combine egg white and

coconut milk in a shallow dish. Combine bread crumbs, coconut and lime peel in

another shallow dish. Dip fillets in egg mixture, and then dredge in coconut

mixture. Arrange fillets on prepared baking sheet. Bake for 15 minutes or until

fish flakes easily with a fork. Meanwhile, whisk mayonnaise, mustard and lime

juice in a small bowl. Serve alongside fish. Add a green salad and tropical fruit.

Cut-up fruit as a salad topping looks appetizing.

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Crab Cakes with Orange-Dill Sauce—4 servings, 2 crab cakes per serving

This meal is worth the fuss. If you prefer cod cakes, you can replace the crab in this recipe.

Begin preparation for fish cakes the night before and then refrigerate. The cold will firm up the

cakes so that they will not break up when fried.

Ingredients:

1 pound cooked fresh or frozen 1/4 cup fat-free mayonnaise

(thawed in fridge) crabmeat 1/4 cup breadcrumbs

Butter spray 1 tsp. lemon juice

1/4 cup finely chopped celery Salt and pepper to taste

1/4 cup minced green onions 1 large egg white, beaten

1 T. minced fresh chives

1 jalapeno pepper, cored,

seeded, and minced

If you are using fresh, rather than frozen, crab, remove any shell from crab. In a

medium bowl, toss together all ingredients until moistened, but do not over mix.

Divide crab mixture into eight portions and shape each into a flat, round cake

about 3 inches across and 1-1/2 inches high. Place onto a baking sheet lined with

either parchment or wax paper; cover with plastic wrap and refrigerator at least 3

hours or overnight.

Prepare Orange-Dill Sauce at least an hour before frying crab cakes.

Ingredients for Orange-Dill Sauce:

2 T. fat-free mayonnaise 1 T. orange juice

1 tsp. grated orange zest 1 tsp. minced dill weed

In a medium bowl, combine mayonnaise, orange zest, orange juice, and dill weed.

Cover and refrigerate. When you are ready to cook the crab (or cod) cakes, spray

a large nonstick frying pan and warm over medium heat. Separately from the

crab, place vegetables (celery, onions, chives, and chili pepper) in the pan and

sauté 2 minutes or until vegetables are limp. Remove vegetables from heat and

place in a large bowl. Add crabmeat, mayonnaise, breadcrumbs, salt and pepper,

and lemon juice. Gently mix together. In a large nonstick frying pan over medium

heat, heat butter spray until hot but not smoking. If needed, use more butter spray.

Gently lay crab cakes onto bottom of the pan; slowly fry crab cakes

approximately 4 minutes per side or until crisp and golden brown, turning once

only with a spatula. If the crab cakes are browning too quickly, reduce heat.

Remove from heat, transfer onto a serving platter, and serve hot with Orange-Dill

Sauce.

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Crispy Baked Fish—1 serving

Ingredients:

4 oz. tilapia fillet, Swai, or any white fish

1/4 cup fat-free milk

1 tsp. low-sodium parmesan cheese

2 T. low-sodium breadcrumbs

1/4 tsp. paprika

Make a dry mixture with cheese, breadcrumbs, and paprika. Dip fish in milk and

then coat with mixture before baking at 400 degrees uncovered for 15 to 20

minutes. Use lime slices as a garnish. The low-calorie potato salad (in the salad

section below) is a nice accompaniment.

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Fish Ball Soup—4 servings

South American flavored and prepared with scallops, this soup is elegant and delicious, but if

you prefer yours a little spicier, use a 14.5-ounce can of diced tomatoes with jalapenos. Per

serving, 1.5 cups soup with 4 soup balls is 340 calories. The Gold Standard portion is 1 cup or

226 calories with 3 fish balls; give another family member a little more!

Ingredients:

2 tsp. olive oil

1 large chopped onion

1 poblano pepper, seeded and chopped

(wear gloves to prevent irritation)

1 to 3 (your choice) garlic cloves, minced

4 8-oz. bottles clam juice or 4 cups

reduced-sodium vegetable broth

1 14.5-oz. can unsalted stewed tomatoes

1/3 cup long-grain white rice

1 pound sea scallops, patted dry

1/4 cup all purpose flour

1 large lightly beaten egg white

1/4 tsp. ground anise or fennel seeds

1/3 cup chopped cilantro

1 tsp. grated orange zest

Heat oil in a nonstick Dutch oven over medium-high heat, and then add onion,

pepper, and garlic. Cook while stirring frequently until lightly browned, about 7

minutes. Transfer half of the mixture to a food processor or blender. Set aside.

Add clam juice, tomatoes, and rice to the Dutch oven. Bring to a boil. Reduce the

heat and simmer, covered, until the rice is under tender. During these 20 minutes,

add the scallops, flour, egg, and anise to the reserved onion mixture in the food

processor and pulse just until chunky-smooth. Refrigerate, and then check the rice

in the Dutch oven for doneness.

Drop the scallop mixture by the tablespoon into the simmering broth, making a

total of 16 balls. The fish balls will be soft. Return the broth to a simmer and

cook, covered, stirring gently once or twice, until the fish balls are firm and

cooked through, about ten minutes. Gently stir in the cilantro and orange zest.

Serve at once with a handful of blue corn tortilla chips and a garden salad.

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Halibut Fillets—4 servings

Ingredients:

4 4-oz. Halibut fillets (or any other firm fish)

1/2 cup fresh lime juice

1 T. dried onion

1 16-oz. can diced tomatoes (with the liquid)

1 T. parsley or basil

Place fish in shallow dish. Combine remaining ingredients; pour on top of fish.

Bake uncovered at 400° F. for 15-20 minutes. Each attractive serving is just 150

calories. Have you ever observed people putting ketchup on fish? Many like the

taste of tomatoes with fish, and this recipe creates that flavor combination.

Serve with a green salad topped with fresh fruit and toast. When choosing your

whole-grain bread, go for a low sugar variety, staying away from bread loaded

with molasses and containing over a hundred calories a slice.

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Salmon Burgers—4 servings

Have you discovered the Salmon Burger? Hands-on time to prepare the burgers is five

minutes before cooking them for ten minutes. I use the George Foreman grill.

Ingredients:

1 and 1/4 pounds skinless salmon fillet, cut into 1-inch pieces

4 scallions, thinly sliced

Salt and pepper or Mrs. Dash’s seasonings

You can either mix with a fork or pulse the salmon and scallions in a food

processor about three times. Your mixture will be somewhat chunky. Shake on a

little seasoning. Your salmon burger can GO NAKED. Who needs the bun when

you slather it with inspired low-calorie condiments? Others at the table can have a

bun, but you’re a golden girl. Grill until opaque throughout.

Salmon Burgers are tasty with these combinations: 1) Sliced avocado, cilantro,

and lime juice, 2) Hoisin and scallions, 3) Pickles, or 4) Chimichuri sauce. When

Janice looks at bread, she says, “Thin thighs are more important.” Let your

husband and skinny kids have a bun, but serve yourself a burger on field greens,

slices of cucumber, beefsteak tomato and sweet purple onion.

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Salmon with Yogurt Dill Sauce—4 servings

This delicious salmon is served with Yogurt-Dill Sauce, brown rice (1/2 cup serving), and

two cups of mixed baby spinach salad with two tablespoons light dressing. Yogurt is a top source

of calcium that builds strong bones and muscles. Yogurt also binds to fat so that you don’t

absorb as many fat calories. You know about yogurt’s good bacteria; it boosts protection against

indigestion, infections, and even some cancers.

Ingredients:

1 lemon

1/2 cup fat-free yogurt

1 T. fresh dill

Salt and pepper

1 lb. skinless salmon fillet

Canola oil spray

If you don’t have dill, you can substitute tarragon or parsley. Grate 1/4 t. zest

from the lemon. Cut lemon in half, juice one half to get 2 teaspoon fresh juice,

and set the other half aside. Combine zest, juice, yogurt, fresh dill, and 1/4

teaspoon salt in a small bowl. Squeeze the reserved lemon half over the salmon

and sprinkle with the remaining 1/4 teaspoon salt and pepper. Spray a nonstick

skillet with canola oil (butter-flavored) spray and set over medium-high heat. Add

the salmon and cook until just opaque in the center, about 4 minutes on each side.

If you happened to buy salmon steaks, that is fine also, but remove the skin before

eating. Serve with the sauce. One serving salmon with 2 tablespoons sauce is 150

calories. Add ½ cup brown or wild rice and a green salad with fruit to your plate.

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Tuna and Rice Pasta Primavera—1 serving

Home alone? You can get amazingly creative with a can of tuna.

Ingredients:

1 oz. whole-grain pasta in any shape

1/2 cup frozen peas and carrots

5 cherry tomatoes

3 oz. light tuna, water-packed,

low-sodium is good if you can find it

2 T. olive oil and vinegar dressing, light variety

1 T. fresh grated Parmesan cheese

Cook pasta per package directions and during the last 2-3 minutes of cooking, add

the frozen peas and carrots; drain pasta with peas and carrots and set aside. Rinse

tomatoes and cut in half. Drain and flake tuna; combine with pasta and vegetables

and toss with dressing until well mixed. Sprinkle with Parmesan cheese and serve.

The cheaper tuna, not the chunk white, comes from smaller tuna and has very

little mercury if any. It took me awhile to realize why. White tuna comes from the

longer-living big tuna, and over the years, the fish has absorbed more mercury.

After putting your (more pink than white) tuna with the other ingredients, the taste

is just as good, with just as much omega-3 but negligible mercury. Sometimes it’s

possible to eat healthier and save money.

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Ham and Pork Entrées

Fiesta Pork Chops with Strawberry Salsa—4 servings

A meal for company, serve this other white meat with homemade strawberry salsa, flecked

with zesty pesto and bits of fragrant basil. When buying strawberries, look for bright green caps

and firm, vivid red berries on the small to medium side. One serving with the strawberry salsa is

436 calories, which means a golden girl will eat half. It will be enough with a gorgeous tossed

salad. It’s perfectly good manners to slice what you want to eat with the serving knife and leave

the rest.

Ingredients:

4 boneless pork loin chops, 3/4 inches thick, about a pound and a half

Salt and pepper

1/2 tsp. sugar

1/2 tsp. dried thyme

Butter spray

1 cup coarsely chopped strawberries

1 scallion, sliced

3 T. prepared pesto

2 T. chopped fresh basil

1 T. white balsamic vinegar

Combine and sprinkle half of the salt, sugar, pepper, and thyme over both sides of

pork. In a large nonstick butter-sprayed skillet, cook chops over medium heat,

turning once, about 6 minutes on each side. Meanwhile, in a small bowl, combine

the rest of the seasonings with the strawberries, scallion, pesto, basil, and vinegar.

Toss until mixed. Serve pork chops topped with the fresh salsa, accompanied by a

green salad.

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Glazed Ham with Sugar Snap Peas, Carrots, and Leeks—8 servings

For an elegant dinner for eight, glaze a precooked and sliced, low-sodium baked ham.

There’s nothing like the aroma of a cooking ham.

Ingredients:

8-10 pound ham

Whole cloves

½ cup Madeira or any type of cooking wine

2 T. Dijon mustard

1 12-oz. jar sugar-free apricot-pineapple jam

With a sharp knife, trim the ham’s outer skin starting at the wide end and within 3

inches from the shank end of the ham, exposing the fat underneath. Score fat in a

diamond pattern and stud each diamond with a clove. Put ham on a rack in a

shallow roasting pan and cover with aluminum foil. Bake in a preheated 325-

degree oven, 18 to 25 minutes per pound. This will heat your precooked ham all

the way through. Meanwhile, in a small bowl, mix wine, mustard and jam.

Uncover ham and baste every 15 minutes with jam mixture during the last 40

minutes of baking.

The sugar snap peas, carrots, and frizzled leeks side dish looks like you’ve fussed. Low-

calorie orange marmalade adds a touch of sweetness without calories.

Ingredients:

1 T. olive oil

1 leek, chopped, white and light green parts only

6 carrots, peeled and cut diagonally

1 pound fresh sugar snap peas, about 5 cups

1/2 tsp. dried thyme

Mrs. Dash seasoning

3 T. sugar-free orange marmalade

To prepare fresh snow peas, rinse and snap off or cut the ends. Heat oil in a

nonstick skillet over medium-high heat and then add half of the leek, cooking and

stirring occasionally until crisp, about 2 minutes. With a slotted spoon, remove to

paper towel to drain. Repeat with remaining leek and reserve. In the same skillet

over medium heat, cook carrots until soft, about 6 minutes. Add snap peas, thyme,

and other seasonings, stirring for 8 minutes or until tender. Stir in marmalade.

Serve ham slices topped with frizzled leeks.

For our portion, we think in terms of a deck of cards. A tossed salad is an elegant addition,

and for company, set out butter and rolls. No one notices that we aren’t consuming bread and

butter.

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Pork and Broccoli Stir-Fry—4 servings

Per serving, Pork Stir-Fry with Broccoli is 250 calories when you ladle it onto 1/2 cup brown

rice.

Ingredients:

3 cups broccoli, chopped into 1-inch pieces

3/4 cup fat-free low-sodium chicken broth

1/2 cup chopped scallion

2 T. minced garlic (if desired)

2 T. minced ginger

2 tsp. sesame or olive oil

1 cup (or less, depending on your love for onions) chopped yellow onion

1 lb. boneless pork tenderloin, cut into long strips

1 T. reduced-sodium soy sauce

1 T. sesame seeds

Steam broccoli for about 2 minutes or until bright green. Rinse with cold water to

stop cooking and drain again. Combine broth, scallions, garlic and ginger in a

blender and pulse until finely chopped. Heat 1 tsp. oil in a wok or skillet and sauté

onion. Transfer to a bowl and cover to retain heat. Add remaining oil and stir-fry

pork and soy sauce, and when meat is browned, add the yellow onion, cooking

until soft. Add the scallion mixture, cooking for another minute. Bring to a boil

and add broccoli, stirring just long enough to heat through. Add onion back to the

pan. Divide onto plates and top with sesame seeds. Serve brown rice in a separate

bowl so that everyone can measure their own portion.

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Pork and Pineapple Kabobs—1 serving

Serve with brown rice (or try quinoa) and a mixed green salad.

Ingredients:

3 oz. lean pork

1/2 small onion

1 small can pineapple chunks

Green or yellow peppers, sliced

1/2 clove garlic

1/2 T. white wine

1/2 tsp. fresh thyme

1/3 T. olive oil

Rinse and trim pork of all visible fat; cut into 1-inch cubes. Cut onion into

wedges, pepper into 1-inch squares, and mince garlic. In a deep dish, combine oil,

wine or white vinegar if you prefer, garlic and thyme. Add pork, pepper and onion

to dish, toss to coat, cover with plastic wrap and refrigerate for at least 30

minutes. Alternately thread pork cubes, pepper and onion onto two skewers. Grill

or broil; turn after 4-6 minutes, and continue for another 5-8 minutes, until

completely done.

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Pork with Couscous, Cashews, and Kiwi on Green Salad—1 serving

Couscous is milled from millet. In North Africa, a special steamer is used for its preparation,

but you don’t need one to make this dish.

Ingredients for the pork with peppers:

3 oz. lean pork

1 green bell pepper

1 tsp. lite soy sauce

1/2 clove garlic

1 small onion

1 tsp. sesame oil

Use separate cutting boards for meat and vegetables. Slice pork into inch-wide

strips; set aside. Peel onion and core bell pepper; slice into ½ inch strips. Mince

garlic and set aside. Heat oil in a nonstick skillet over medium heat; sauté garlic

for 1-2 minutes until golden. Add pork and stir-fry for about 4-5 minutes, until

cooked; remove from skillet and set aside and keep warm. Add vegetables to

skillet and stir-fry about 4-5 minutes, until softened. Return pork to vegetables in

skillet with soy sauce and stir-fry about 2 more minutes.

Ingredients for couscous and cashews:

1/3 cup vegetable broth

2 1/2 T. dry couscous

3 whole medium cashews

Heat broth to boiling; add couscous, stir and then let rest for about 5-6 minutes

until liquid is absorbed. Coarsely crush cashews and stir into couscous. Serve with

pork and peppers on top and a green salad with a sliced kiwi.

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Pork Tenderloin prepared with Apple Cider—6 servings

This recipe is low in sodium as well as low calorie. Apple cider is unfiltered juice from

apples. In the United States, cider is referred to as “sweet” (unfermented and alcohol-free) or

“hard” (fermented and containing alcohol). In this recipe, the sweet flavor of the apple cider and

chopped apples are the perfect complement for pork tenderloin.

Ingredients:

16 oz. pork tenderloin, cut into 6 pieces

1 1/2 T. curry powder

1 T. virgin olive oil

2 medium yellow onions, chopped

2 cups apple cider, divided

1 tart apple, peeled, seeded and chopped into chunks

1 T. cornstarch

Season the pork tenderloin with curry powder and let stand for 15 minutes. In a

large, heavy skillet, heat the olive oil over medium-high heat. Add the tenderloin

and cook, turning once, until browned on both sides, about 5 to 10 minutes.

Remove the meat from the skillet and set aside. Add the onions to skillet and

sauté until soft and golden. Add 1 1/2 cups of the apple cider. Reduce the heat and

simmer until the liquid is reduced to half the volume. Add the chopped apple,

cornstarch and the remaining 1/2 cup apple cider. Stir and simmer while the sauce

thickens, about 2 minutes. Return the tenderloin to the skillet and simmer for the

final 5 minutes.

Add a green vegetable and salad, remembering that the golden girl’s meat portion

is a deck of cards.

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Salads and Side Dishes

Apple Carrot Salad with Cheddar Cheese and Walnuts

At 80 calories with 1 gram of fat and 3 grams of fiber, this recipe serves 8, should you use it

as a dinner accompaniment. Or, make it as a dinner for four and serve with a whole-grain roll.

This salad packs high nutrition and protein. Whenever nuts or any legumes are combined with

dairy or whole grains, amino acids are complete. Because of the fiber, salads are “filler-uppers.”

This recipe is a complete protein dinner when doubled.

Ingredients:

4 large carrots, shredded

1 medium apple, chopped

1/3 cup raisins

1/4 cup plain fat-free yogurt

1/4 cup fat-free mayonnaise

2 tsp. Dijon mustard

2 tsp. lemon juice

1/8 tsp. pepper

Sweetener packet

1/3 cup shredded reduced-fat Cheddar cheese

¼ cup walnuts

In a bowl, combine the carrots, apple, and raisins. In a small bowl, combine

yogurt, fat-free or low-fat mayo, mustard, lemon juice, pepper and sweetener.

Pour over mixture and toss to coat. Stir in cheese and walnuts.

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Arugula, Pear, and Toasted Hazelnut Salad—2 servings

This recipe for two, at 183 calories per serving, is a filling dinner with soup.

Ingredients:

2 oz. hazelnuts

8 oz. prewashed baby arugula

1 T. olive oil

Juice of 1/2 lemon

2 ripe pears

Wash pears and cut them into ½-inch spears. Brown hazelnuts over medium heat

in a saucepan with oil. The skin will begin to crack. Chop and set aside. Squeeze

lemon over aragula leaves, toss, and arrange with pears on top. Sprinkle with

hazelnuts.

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Asian Salad with Peanut Noodles—4 servings

This salad is made with low-calorie peanut butter. To make the traditional recipe lighter, I

use more cucumber and chopped cabbage than noodles.

Ingredients:

4 ounces uncooked soba or udon noodles

1 chopped cucumber

½ cup chopped cabbage

1 can reduced-sodium chicken broth

2 T. reduced-fat peanut butter

1 T. soy sauce

½ tsp. hot pepper sauce

1 each sweet red pepper and green pepper, sliced

1 tsp. minced ginger root

1/2 minced garlic clove

Cook noodles according to package directions. Drain, transfer to a large bowl and

cover with foil to keep warm. In a medium bowl, whisk together chicken broth,

peanut butter, soy sauce and hot pepper sauce; set aside. Heat a large, nonstick

skillet coated with olive oil cooking spray over medium-high heat. Add peppers,

ginger and garlic and sauté for 2 minutes. Add chicken broth mixture and cook to

heat through, about 2 minutes. Transfer mixture to noodles and toss to combine.

Serve on lettuce leaves. This salad makes a slice of turkey breast elegant.

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Avocado and Blueberry Fruit Salad—6 servings

Avocados contain vitamin E, a skin-smoothing nutrient often found in moisturizers. Plus,

they’re packed with glutathione, an antioxidant that some believe prevents aging. Well, I won’t

take it that far, but I did read a study that found that avocado oil improves collagen’s elasticity,

and the American Medical Association says it reduces skin’s roughness, cracking and irritation.

It is true that good nutrition reduces fine lines.

Ingredients:

1 large avocado, peeled, seeded and cut in slices

Fresh blueberries, rinsed and picked over

Apple

Mango

Green onion, chopped

Walnut pieces

Baby greens

Salad dressing of your choice; light raspberry vinaigrette is good

Toss salad greens in large bowl and distribute evenly on each of six salad plates.

Place chopped avocado, blueberries, apple, and mango in medium bowl and toss

with 4 tablespoons tangy dressing; set aside. Sprinkle with chopped chives. If you

want to toast walnuts, place nut pieces in dry skillet over medium-high heat and

stir occasionally for about seven minutes, or until pieces are lightly browned

lightly. Remove from heat. Let nuts cool slightly before using to garnish salad.

Place an equal portion of dressed fruit/avocado mixture on top of each serving of

greens.

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Blueberry and Tortellini Salad—6 servings

Ingredients:

1 9-oz package of the lighter variety of cheese tortellini

1 cup fresh blueberries

1 cup sliced fresh strawberries

1 11-oz can mandarin orange segments, drained

3/4 cup green grapes

1/4 cup sliced almonds

1/2 cup bottled poppy seed dressing such as Annie’s

Cook pasta according to directions on package; drain. In a large bowl, add pasta

and salad ingredients. Pour dressing over salad and toss lightly; refrigerate until

ready to serve.

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Beef Salad Southwestern—1 serving

Make this complete salad meal look extra appetizing with a handful of baked tortilla chips

and 1/4 cup fresh raspberries.

Ingredients:

1/4 cup canned kidney beans, rinsed and drained

3 oz. sliced deli roast beef

Sliced yellow and red pepper strips

2 cups mixed salad greens

1/4 cup avocado, chopped or mashed

2 T. salad dressing, low-fat or fat-free and low-sodium

1 T. low-sodium salsa

Cut roast beef into thin strips; set aside. Rinse and dry salad greens. Place in a

salad bowl with chopped avocado. Combine beans and roast beef with vegetables

in salad bowl; pour dressing and salsa on top and toss well. Serve.

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Chopped Salad—4 servings

Ingredients:

2 6-oz packages of precooked chicken

¼ cup chopped celery

1 tomato, chopped

1 avocado, diced

2 strips of crisp bacon, crumbled

1 apple, diced

2 oz low-fat blue cheese

Romaine lettuce

4 T. light vinaigrette

Blend chopped romaine lettuce, grilled chicken, tomato, avocado, corn, crisp

bacon, low-fat blue cheese, apple, and light vinaigrette. This is nice with a low-

calorie cream soup.

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Classic Caesar Salad served with Mozzarella Croutons—4 servings

This delicious salad was invented in 1924 by Mexican Chef Caesar Cardina and became

popular in Hollywood and then moved on to become an international classic. Here’s how I make

my 145-calorie version without raw eggs!

Ingredients:

1 8-oz package frozen breaded mozzarella sticks

1 tsp. grated lemon zest

1/3 bottle light creamy Caesar salad dressing

8 oz. romaine lettuce, chopped, about 7 cups

1/3 cup thinly sliced red onion

1/3 cup pitted Kalamata olives

1/3 cup grated parmesan cheese

Prepare mozzarella sticks according to package directions. Cut each stick into

crouton-sized pieces. Just before serving, in a large bowl, stir zest into dressing

until combined. Add lettuce, olives, and onion; toss well to coat in dressing.

Served salads topped with mozzarella pieces. Sprinkle with Parmesan and garnish

with lemon slices.

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Cottage Cheese Salad

Control blood sugar with cottage cheese! Every cup contains more than 2,800 mg. of an

amino acid called leucine. According to a University of Illinois study, boosting your intake helps

reduce blood sugar levels, a key step in dodging diabetes, in as little as 48 hours. Researchers say

leucine targets muscle cells, helping them soak up and quickly use excess blood sugar. Other

great sources of leucine are red meat, chicken, fish, eggs, nuts and seeds. Getting more leucine

also revs up energy levels 50%, Harvard research suggests.

Ingredients:

1 cup cottage cheese

Romaine lettuce

Tomato

Cucumber

Add a slice of rye toast (80 calories) to a full cup of cottage cheese (160 for fat-

free) with the negligible calories of salad vegetables for a total of 250 calories.

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Feta, Broccolini, Radish Pasta—4 servings

Ingredients:

1/4 cup minced red onion

1 bunch broccolini (about 10 ounces), cut into 2-inch stems with florets

1 medium bunch radishes, trimmed and very thinly sliced

12 ounces whole-wheat rigatoni

Ingredients for the dressing:

1 T. sherry wine vinegar

1/2 tsp. finely grated orange zest (the outside of an orange)

Salt and pepper

3 T. olive oil

7 ounces low-fat feta cheese

Bring a large pot of water to a boil and add salt. Fill a medium bowl with ice

water. Add the broccolini to the boiling water and cook until crisp-tender, about 2

to 3 minutes. Stir in the radish slices, and cook 30 seconds more. Use a slotted

spoon or strainer to scoop out the vegetables and plunge them immediately into

the ice water. Drain the vegetables, pat them very dry. Add the pasta to the same

pot of boiling water, and cook, stirring occasionally, until al dente, about 8 to 9

minutes. Drain and set aside. Whisk the sherry vinegar, orange zest, and salt and

pepper to taste in a large serving bowl. Gradually whisk in the oil, starting with a

few drops and then adding the rest in a steady stream, to make dressing. Toss the

rigatoni, broccolini, radish and onion with the dressing. Add the feta cheese and

toss lightly. Serve warm or at room temperature.

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Green Beans Almondine—4 servings

Ingredients:

1 package frozen green beans

1 small package sliced almonds

Microwave or steam the beans, drain, and stir in almonds.

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Grilled Potato Primavera Salad—4 servings

If you are barbequing outside, grill vegetables in a basket. Otherwise, roast them in the oven.

Turn every 5 – 10 minutes. Serve on lettuce leaves with a sprig of arugula.

Ingredients:

2 lbs. russet potatoes, scrubbed

1/2 lb. each yellow wax beans, green string beans, and sugar snap peas, cleaned

and trimmed

1 broccoli stalk

Large carrot cut in strips

Sliced red onion

Bunch of scallions, cleaned and trimmed

1 tsp. olive oil

1/3 cup light ranch dressing

6 red lettuce leaves

1 T. tropical fruit juice concentrate

6 sprigs arugula

Place potatoes in a large saucepan with water, cook for 15 minutes, drain, slice,

and set aside. Blanch beans, peas, broccoli, and carrot slices in boiling water.

Place in bowl of ice water, drain. To roast vegetables in the oven, preheat the

oven to 450 degrees. Toss vegetables with olive oil, salt and pepper. Spread

evenly, and cook for a half hour but turn once. The golden brown vegetables will

go with just about anything.

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Lobster Salad with Lemon and Basil–4 servings

This lavish salad has 165 calories per serving, is low in carbohydrates, heart-healthy (1 gram

of saturated fat is considered low) and low sodium, and takes just ten minutes to prepare. If you

don’t want to cook the lobsters, most supermarkets have cooked lobster at the fish/meat counter.

Ingredients:

1/3 cup hot water

¼ cup vegetarian bouillon cube

1 clove garlic, minced

3 T. lemon juice

2 T. chopped fresh basil

1 ½ T. olive oil

Freshly ground pepper (a little goes a long way)

2 2/3 cups chopped lobster meat (four lobsters of around 1 ½ lbs. each yields this

amount)

6 cups mixed salad greens

Lemon wedges for garnish

Stir hot water and bouillon in a medium bowl until cube dissolves. Whisk in

garlic, lemon juice, basil and oil. Use pepper sparingly. Mix in lobster. Divide

salad greens among 4 large plates and spoon lobster salad on top. Serve with

lemon wedges.

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Pink Grapefruit, Spinach, Raspberries, Red Onions,

and Walnut Salad—4 servings

Ingredients:

6 cups baby spinach leaves

1 pink grapefruit, peeled, segmented, and sliced

1 small red onion, thinly sliced

1 cup sliced mushrooms

1/2 cup fresh raspberries

2 T. walnut pieces

Rinse, drain and dry baby spinach leaves. Arrange on 4 salad plates with

grapefruit pieces on top, followed by onion slivers and mushroom slices. Scatter

raspberries and walnut pieces on top. Drizzle with 2 tablespoons of your favorite

low-fat or fat-free citrus or raspberry vinaigrette. Or make your own dressing

using 1 part good-quality olive oil to three parts orange, lemon or grapefruit juice.

Place in a small screw-top jar and shake vigorously. This salad contains 98

calories per serving.

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Potato Salad—4 servings

This low-calorie potato salad tastes amazing. With cooked turkey bacon, it can be used as a

complete protein dinner entree, served on a bed of lettuce. If you are using it as a side dish, leave

out the turkey bacon. In either case, it’s colorful with potato skins left on.

Ingredients:

1 1/2 pounds uncooked red potatoes

3 slices uncooked turkey bacon

1/4 cup fat-free mayonnaise

2 T. red wine vinegar

2 T. fresh chopped parsley

Salt and pepper

1/2 cup chopped scallions

Place potatoes in a large saucepan and pour in enough water to cover them; set

pan over high heat and bring to a boil. Reduce heat to medium and simmer until

potatoes are fork-tender, about 20 to 30 minutes; drain. When potatoes are cool

enough to handle, slice each into eight pieces. Meanwhile, cook bacon in a hot

skillet or in the microwave until crisp; drain on paper towels. Break bacon into

small pieces. In a small cup, combine mayonnaise, vinegar, parsley, salt and

pepper. Transfer cut potatoes to a large bowl; add bacon and scallions. Toss with

dressing until coated.

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Sautéed Spinach with Almonds and Grapes—4 servings

The original recipe for this elegant concoction is from top chef Joseph Jimenez of Food and

Wine magazine. Here, calories (without butter, more nuts and white wine) are trimmed down to

130 per serving.

Ingredients:

1 T. olive oil

1 onion, finely chopped

2 T. blanched sliced almonds

1 garlic clove, minced

2 10-oz. bags triple-washed spinach leaves

1 T. water

Salt and pepper

1 cup seedless halved red grapes

Heat oil in a large nonstick skillet over medium-high heat. Add the onion and

almonds. Cook, stirring occasionally, until the onion is softened and almonds are

golden, about five minutes. Add garlic and cook another thirty seconds until

fragrant. Now, increase the heat and add spinach in batches, along with the water,

salt, and pepper, while stirring until each batch wilts. Add the grapes and cook

about two minutes until grapes are heated through. Serve at once while feeling

very hoity-toity.

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South of the Border Vegetarian Salad—4 servings

Besides being a cinch to make, this salad turns dinner into a fiesta.

Ingredients:

1/2 lb. jicama, peeled and cut into strips

4 T. spicy low-calorie lime dressing or low-calorie ranch with added lime garnish

1 head Boston lettuce leaves, rinsed and crisped

2 oranges, peeled and cut into rounds

1 large tomato, cut into rounds

1 red bell pepper, cut into strips

Can of kidney or black beans, drained

1/2 cup almond slivers

1/4 cup thinly sliced green onions (scallions)

2 T. chopped cilantro

1 avocado

Toss jicama with salad dressing in a large bowl and let it stand for 20 minutes.

Line a platter with lettuce leaves. Toss remaining ingredients except avocado with

jicama and dressing. Arrange in center of platter. Refrigerate until serving time.

Peel, pit, and cut avocado into slices. Arrange in a fan pattern on top of salad and

serve.

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Summer Squash and Pine Nuts Side Dish—4 servings

If you add three ounces of protein to this, you can turn this side into a complete dinner

centerpiece. Or, alone, it is a filling snack.

Ingredients:

1 T. olive oil

1 lb. summer squash, or about 3 squash

1 red bell pepper

½ clove garlic

¼ tsp. crushed red pepper

Handful of chives

2-oz. or smaller package of pine nuts

Heat olive oil in a large skillet and add pine nuts and a clove of garlic, if you like

it. Dice summer squash and pepper and add to skillet, along with seasonings and

crushed red pepper. Cook until vegetables are tender. Sprinkle with chives and

serve with steak. I’m partial to the great flavor of Nevada soft shell piñon nuts.

These deliciously fresh pine nuts, also known as pignolia, add wonderful flavor.

Anyone who is allergic to nuts may also be allergic to pine nuts and should be

forewarned.

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Stuffed Shells—1 serving

This dish is sometimes categorized as a side dish, but with complete protein from dairy and

high iron content from spinach, it can stand alone. If you are cooking for yourself and want it to

be special, make and serve shells with a tossed salad. Fill a wine glass with low-calorie

cranberry-grape juice. The red and green shells look like Christmas!

Ingredients:

2 oz. medium pasta shells

4 oz. frozen chopped spinach, thawed and drained

3/4 cup low-fat ricotta cheese

1/4 cup low-fat shredded mozzarella cheese

2 T. reduced-fat grated parmesan cheese

2 tsp. Italian seasoning

1/2 T. chopped garlic

Pinch of fresh chopped basil (if you have a plant growing for this purpose)

Small can of tomato sauce

Prepare shells according to package directions. Place in cold water to stop

cooking; drain and set aside. Mix together ricotta cheese, mozzarella cheese,

spinach, seasonings and chopped garlic. Stuff mixture into the shells. Spread 1/3

of spaghetti sauce in the bottom of an oven safe pan. Place shells open side up and

close together in pan. Spread remaining sauce and canned tomatoes over top, and

sprinkle with Parmesan cheese. Bake at 350 degrees F for 20-25 minutes or until

cheese is bubbling. Let stand 5 minutes before serving.

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Shrimp Cocktail Salad—4 servings

This salad, dressed with a lemony cocktail sauce, is deliciously crunchy with celery and

radishes. This recipe serves 4 and contains 98 calories with 10 grams of protein and 4 grams of

fat, 1 gram saturated due to the shrimp.

Ingredients:

12 large shrimp, peeled and deveined, about 8 oz.

1/2 tsp. garlic powder

1/4 tsp. pepper

3 T. bottled cocktail sauce

1 T. lemon juice

1 T. olive oil

1/4 tsp. sugar

4 cups mixed salad greens

2 large radishes, sliced very thinly, French chef style

1 large rib of celery, sliced,

Lemon slices

In a bowl, toss shrimp with garlic powder and pepper. Coat a large nonstick skillet

with cooking spray or use a George Foreman grill. Cook shrimp until pink and

opaque, between 2 to 3 minutes. The George Foreman Grill creates grill marks,

something that looks nice. Cool shrimp slightly. Whisk together the next four

ingredients. Place greens in a serving bowl, top with paper-thin slices of radishes,

celery, and shrimp, and drizzle dressing. Garnish with lemon slices. Choose firm,

plump lemons that feel heavy; they hold the most juice.

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Studebaker’s Quinoa—1 serving

According to legs model Reba Studebaker, actresses and models are discovering quinoa.

Pronounced “KEEN-wah,” quinoa is a nutritious seed but acts like a grain. Consider serving this

side dish with grilled chicken, a vegetable, and salad. Make your salad colorful with fruit on top.

Ingredients:

1/4 cup dry quinoa

1/4 clove garlic, minced

1 T. fresh parsley

1/3 T. olive oil

1/2 tsp. vegetable stock powder

1/2 cup water

Thoroughly rinse quinoa in mesh colander and drain. Mince garlic; rinse and chop

parsley. Heat olive oil in a saucepan over medium heat and sauté garlic for about

30 seconds. Add quinoa and stir to coat all grains for 1-2 minutes. Add water and

vegetable stock powder and bring to a boil; lower heat to a simmer, cover and

cook for about 15 to 20 minutes, until all water is absorbed and quinoa is cooked.

Serve.

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Sandwich Entrées

Egg Salad in a Whole Wheat Pita—1 serving

Ingredients:

2 egg whites, hard-boiled

1 T. low-fat mayonnaise

1 tsp. Dijon mustard

1/4 tsp. paprika

1/4 tsp. black pepper

1/4 cup diced celery

In a saucepan with water to cover two eggs, bring to a boil and then turn down so

that shells don’t break. Eggs will be hard cooked in 15 to 18 minutes. Remove

from water with slotted spoon and set aside to cool. Rinse and finely chop celery.

After discarding yokes, chop egg whites and mix with celery, mayonnaise,

mustard and spices until well blended. If your whole wheat pita is large, serve it

in half. If small, use the whole thing.

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Bacon Turkey Melt—1 serving

Ingredients:

2 slices turkey bacon

1/2 whole-wheat English muffin

3 oz. low-sodium turkey breast, cooked and sliced

2 tomato slices

1 oz. low-fat cheddar cheese

Butter spray

Spray a pan with butter spray, cook turkey bacon and cut each strip in half. Top

muffin half with turkey breast, tomato slices, turkey bacon and cheese. In a toaster

oven (or regular oven) at 400 degrees, bake 3 to 5 minutes until cheese melts.

Serve on half a muffin and enjoy an apple with it.

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Fish Sandwich—1 serving

If you can’t find low-calorie tartar sauce, make your own low-calorie dill tartar sauce with

fat-free mayo, dill weed, and pickle relish. Add lettuce and tomato and serve with a slice of

lemon.

Ingredients:

4 1/2 oz. tilapia fillet, or use 1 fillet from a Gorton’s frozen 2-pack

1/2 tsp. Italian seasoning

1/3 T. fresh lemon juice

1/3 T. olive oil

1 small whole-wheat hamburger bun

If you are using Gorton’s, follow microwave directions. You can skip the

seasonings because Gorton’s fillets contain them. Otherwise, preheat grill or

broiler. Rinse and dry fish fillet. Mix seasoning, lemon juice and olive oil and

brush it on both sides of fish fillet. Grill or broil fish until it is no longer

translucent, about 3-4 minutes per side, or until nicely browned. Place fish on bun

and serve.

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Ham Stuffed Pita

With fruit cocktail, a ½ cup of fat-free milk, 10 whole almonds, and nine baby carrots, this

makes a full meal.

Ingredients for one serving:

2 1/2 oz. low-sodium lean ham, sliced

1/2 of a 6-inch of one whole-wheat pita bread

1 tsp. Dijon mustard

1/2 T. fat-free mayonnaise

1/2 medium fresh tomato

1/2 cup mixed salad greens

Chop ham, tomato and salad greens into bite-sized pieces. Mix mustard with

mayonnaise and spread mixture inside of pita. Stuff pita with ham and vegetables.

Serve.

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Muffaletta Family-Size Sandwich

If you are having family or friends for lunch, the muffaletta, a round loaf, can be made into a

festive party sandwich. Traditionally, the bottom layer is an olive salad. Bought in a deli, it is too

heavy for the golden girl. In any case, the olive layer tastes best when it is made the night before

so that ingredients have married and are chilled.

Ingredients for the olive salad:

1 1/2 cups green olives that contain pimientos

1/2 cup black olives, pitted

1 cup Gardiniera (from a jar with pickled cauliflower, carrots, celery, and

pepperoncini)

1 T. capers

1 clove garlic, thinly sliced

1/8 cup celery, thinly sliced

1 T. Italian parsley, finely chopped

1 T. fresh or dried oregano

1 tsp. crushed red pepper flakes

3 T. red wine vinegar

1 T. green onions, thinly sliced

Chop the olives and combine ingredients for the olive salad. Put into a bowl or

jar, cover and save in refrigerator. In New Orleans, this is for about a week! Slice

the round loaf horizontally. It’s the olive salad that makes the Muffaletta. Look

for lighter versions of cheese and meat. The quantities depend on the size of your

round loaf.

Other ingredients in layers:

½ lb. provolone cheese, sliced

½ lb. turkey, sliced

½ lb. ham, sliced

Romaine lettuce

Sliced tomatoes

Sliced cucumbers

1/8 cup low-calorie vinaigrette

Serve your creation with melon slices while enjoying a reasonably sized slice.

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Office Lunch Box Favorites

Packing up a lunch box isn’t just for kids. I make one for my husband, a CPA with his own

practice, everyday. After dear heart goes to the gym at 11 a.m. to beat the crowd, he appreciates

the convenience of a lunch ready in his office refrigerator, prepared by me. Whenever I

substitute teach, I bring my lunch. I’m too busy reading over the regular teacher’s lesson plans to

buy a lunch in the school cafeteria. To stay energized and healthy throughout the afternoon, I use

dietary guidelines when preparing a boxed lunch.

Other than sandwiches, here are some favorites:

Chef’s salad made with (all low-fat, reduced-salt products) 2 slices turkey, 1 slice

ham, and one slice cheese, sliced and served over mixed greens with 1/2 cup

chickpeas and mandarin oranges with a plain mini whole-grain bagel

Fruit salad with yogurt and, in a separate bag, whole-grain cereal with added (raw

unsalted) sunflower seeds

Whole-grain tortilla wrap made with lean deli roast beef and light provolone with

an apple

Cored apple stuffed with peanut butter and (crunchy) Kashi GoLean cereal with

added raisins. Cut apple into rings. Add a carton of non-fat milk and a graham cracker square.

Peanut Butter and Jelly on the Perfect “10”

The “Perfect 10″ Western Bagel contains 10 net carbs, 9 grams of which are fiber, and 18

grams of protein with a variety of grains. Toast and spread with 2 T. peanut butter and a

generous quantity of sugar-free jelly for a delectable PB&J.

Pizza with a Whole-Wheat Pita Crust—1 serving

One large whole-wheat pita makes a perfect size crust for a personal pizza. Have you noticed

that many gourmet-type pizzas are going lighter on the sauce?

Ingredients:

1/8 cup marinara or pizza sauce

2 oz. reduced fat mozzarella cheese

½ cup mushrooms, washed and sliced

Fresh basil

Crushed red pepper to taste

Place ingredients on pita. Bake at 375 degrees until crisp.

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Pork in a Pita—1 serving

Serve grapes with this.

Ingredients:

2 ½ oz. lean, boneless pork chop

¼ cup sliced red bell pepper

2 oz. fresh mushrooms

¼ cup sliced red onion

2 tsp. balsamic vinegar

½ tsp. Italian seasoning

1/3 T. olive oil

6-inch whole-wheat pita

Heat oven to broil. Rinse pork chop and trim off all visible fat. Rinse and slice

vegetables vertically into strips; set aside. Coat a baking pan with cooking spray

and arrange pork chop and vegetables in a single layer. In a small bowl, combine

vinegar, olive oil and Italian seasoning. Coat both sides of chops and vegetables

with mixture. Broil close to the heat source for about six minutes on each side or

until pork is browned and vegetables are crisp tender. Remove from oven. Slice

the meat before stuffing the mixture into the pita pocket. Serve immediately.

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Turkey and Swiss on Whole Wheat—serves 1

Ingredients:

2 slices bread, 50 calories or less a slice

2 slices turkey

1 slice low-fat Swiss cheese

Tomato slices

Lettuce leaves

Pile meat, cheese and vegetables between bread. This mainstay is a filling 175

calories. With an apple, you will feel full for four hours.

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Tuna Sandwich

If you’re hungry twenty minutes after eating, you may not be getting enough protein. Enjoy

an open-faced tuna sandwich for a meal packed with protein.

Ingredients:

½ can of light chunk tuna packed in water

1 hard-cooked egg, use egg white only

3 chopped black olives

1 T. low-fat mayo

1 thin slice red onion

1 T. lemon juice

Lettuce, tomato

1 slice bread, toasted

Combine ingredients and pile on toast. Top with lettuce and tomato.

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Turkey cutlets with mozzarella in a half pita—4 servings

Ingredients:

2 large whole-wheat pitas

1 lb. package of 4 turkey cutlets

4 oz. Mozzarella cheese, thinly sliced

Parmesan cheese

Small package of mushrooms

1/8 cup fresh basil

Sprinkle cutlets with salt and pepper. Dip cutlets in beaten egg, then in seasoned

breadcrumbs. Spray a pan with nonstick spray and place breaded cutlets into hot

pan; fry for about 4 minutes on each side, or until browned.

Place cutlets in baking dish; spoon tomato sauce over and sprinkle with basil.

Place mozzarella slices and mushrooms over cutlets; bake at 350°F for 20

minutes. Divide 4 ways and place in pita halves. Serve with a green salad, apple

slices, and pumpkin or other seeds.

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Turkey Entrées

Confetti Turkey Burger—4 servings

Per serving, this burger with 1/2 cup arugula, a slice of tomato and red onion contains 206

calories and is very low in fat and sodium. The 17 grams of carbs in the brown rice are the good

kind.

Ingredients:

3/4 lb. ground lean turkey

1 tsp. Italian herb blend

1/2 finely shredded yellow squash (zucchini)

1/2 cup cooked whole-grain rice

Butter spray

1/4 tsp. freshly ground pepper

4 slices red onion

4 slices fresh tomato

2 cups baby arugula

Preheat grill to medium-high or use a George Foreman Grill. Combine the turkey,

spices, shredded squash and rice into patties. Spray grill. When the patties brown

on the outside, they’re done inside on the George Foreman. Serve the burgers on

lettuce with a slice of onion and tomato. I put whole-grain buns on the table for

those who want them, but I only use half a bun. Steamed broccoli with butter

spray and sprinkles of parmesan cheese completes the meal of 250 calories. It

tastes terrific and won’t come between you and your favorite jeans.

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Grilled Turkey Breast Marinated with Sun-dried Tomatoes—4 servings

Here’s a way to enjoy turkey off-season. You have to plan ahead to make this because of the

four hours (or overnight) marinating process. Otherwise, preparation time is minimal.

Ingredients:

1 boneless turkey breast half 1 1/2 tsp. dried rosemary

with skin removed 1 tsp. fennel seeds

1/2 cup dry-packed sun-dried tomatoes 1 tsp. dried basil

1 cup boiling water Salt and pepper to taste

1 clove garlic, peeled 1/8 cup olive oil

1 tsp. dried thyme

1 tsp. dry rubbed sage

Place tomatoes in a medium bowl. Add the boiling water and let tomatoes soften

for about 30 minutes. Place in a blender or processor with the garlic, thyme,

rosemary, fennel seeds, basil, salt and pepper. Process until relatively smooth.

Slowly add the olive oil to emulsify. Place the turkey breast in a shallow dish just

large enough to hold it. Pour the tomato purée over it and turn to cover both sides.

Cover the dish and refrigerate at least 4 hours, preferably overnight. If you don’t

want to bother with buying all the ingredients for the puree, you can purchase a

jar.

There are two ways to cook this. The first is the covered grill method. If you want

to cook it in the oven, skip this paragraph and jump to the next one. Heat a

covered grill on medium-low heat. Remove turkey from dish and brush off excess

marinade. Grill turkey until done, about 40 minutes, depending on thickness. Turn

every 10 minutes and baste with the tomato purée. Let rest, covered loosely, for

15 minutes before carving and serving. Note that if your turkey breast is very

thick, you might want to pound it slightly thinner. Otherwise, increase the amount

of time needed to cook. The internal temperature of poultry should be 180° F.

However, when any cooked food rests, there is carryover cooking time, meaning

it continues to cook from its own heat to the desired doneness. Remove turkey

breast from the grill when an instant-read thermometer registers 165°. Cover it

with foil and, after the 15 minutes resting time, it will be completely cooked and

very moist.

The turkey breast can be baked in a 325 degree oven for about an hour and a half

or 20 minutes per pound. The low temperature of 325 degrees is ideal for poultry.

Slice and serve warm sun-dried tomato turkey on top of spring greens and

sprinkle with low-fat feta cheese, grapes, chopped walnuts, and vinaigrette

dressing.

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Red Chili—12 servings

The quantity for this 150-calorie-per-serving recipe is perfect for a crowd. Chili is delicious

with cornbread, and a golden girl can have 100 calories worth with a green salad.

Ingredients:

3 cups chopped yellow onion

1 1/4 lb. extra lean ground turkey or lean turkey sausage

3 cups diced tomatoes or 1 can (28-oz.) fire-roasted diced tomatoes, undrained

1 1/2 cup dry pinto beans, cooked, or 1 can (15 oz.), rinsed and drained

1 1/2 cups dry black beans, cooked, or 1 can (15 oz.), rinsed and drained

1 cup fat-free chicken broth

2 T. minced garlic

2 T. chili powder

1 T. chopped fresh or dried oregano

1 tsp. ground cumin

1 tsp. ground mustard

1/2 cup sliced black olives

1/2 cup chopped scallions or chopped fresh cilantro

Coat a large Dutch oven with cooking spray. Add onion and sauté over medium

heat until soft and brown. Add turkey and cook, breaking up meat with a spoon,

about 6 minutes. Add tomatoes, beans, broth, and spices (I go easier on the garlic,

often omitting it entirely because my husband doesn’t like garlic). Bring to a boil

and then reduce heat, cover, and simmer 20 minutes. Top with olives and

scallions before serving.

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Snacks

Regular snacks keep blood sugar on an even keel. Janice advises to remember your snack. “I

don’t let myself get ravenous. A snack cuts out binging.”

Crunchy Spicy Chickpeas

Are you in the mood for a crunchy snack but don’t want it to be potato chips? You can add

spices to chickpeas and roast them in the oven until they’re crunchy.

Ingredients:

1 15.5-oz. can chickpeas, drained and rinsed

1 T. olive oil

1 tsp. salt

1 tsp. cumin

Heat the oven to 350 degrees. Toss ingredients together in a bowl. If you like your

snacks super spicy hot, add 1 tablespoon each of Cajun and chili powder. Pour

onto a baking sheet lined with aluminum foil. Bake until crunchy, about 45

minutes. Check frequently and mix. Eat as a snack or sprinkle on a green salad

with sliced tomatoes. This recipe makes about a cup, which contains 270 calories.

Half a cup is a satisfying snack of 140 calories, perfect with a sugar-free iced tea.

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Honey Peanutty Spread with a Granny Smith

If you love peanut butter, this spread is tastier and better for you. It’s just 60 calories for a 2

tablespoon serving, the perfect amount to spread on an apple.

Ingredients:

1 cup silken tofu, drained

1/3 cup peanut butter

4 tsp. honey

2 tsp. lime juice or orange juice

Place all the ingredients in a blender or food processor. Store spread in the

refrigerator.

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Peanut butter with Strawberries on a Cracker Snack

Ingredients:

1 T. peanut butter

1 slice Ryvita Fruit Crunch (crisp-bread)

½ T. honey

½ cup chopped strawberries

Think of this as a gourmet version of the classic PB & J. Spread 1 tablespoon of

peanut butter on a slice of Ryvita Fruit Crunch, a British Sweet crisp-bread made

with fruit, oats and honey, or use 4 Triscuits. Drizzle with 1/2 tablespoon honey

and top with sliced strawberries.

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Popcorn and Trail Mix Concoction—8 servings

Ingredients:

1 regular-size bag of 94% fat-free popcorn, popped

1 6-oz package raw trail mix

A small change can get big results! In a bowl, mix popped corn with trail mix and

measure into half-cup amounts to fill eight snack bags. The bag of popcorn (260

calories) mixed with fruit and nut trail mix (130 calories) totals 390; divided eight

ways, an individual snack bag is 48 calories. My goodness, we could have two or

three at one sitting!

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Ricotta and Lemon Peel Crème—1 serving

Ingredients:

½ cup part-skim ricotta cheese

¼ tsp. grated lemon peel

¼ tsp. vanilla extract

1 packet sugar substitute

Mix together the ricotta, lemon peel, vanilla extract, and sugar substitute. Serve

chilled.

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Root Beer Float—1 serving

Ingredients:

1 can sugar-free root beer

¼ cup fat free milk

Ice cubes

Pour the milk over ice cubes and then the root beer so that it froths just a bit. It

really does taste like a root beer float, and calories are almost negligible.

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Smoothie—1 serving

Ingredients:

½ cup fat-free yogurt

½ cup fat-free milk

4 ice cubes

½ cup fruit of any kind

1 packet sugar substitute or 1 T. honey

According to a recent study in the Journal of Periodontology, two ounces of

yogurt a day protects us from gum disease. Yogurt’s “good” bacteria helps fight

germs of the mouth.

Place ingredients in a blender and blend until frothy. Bananas, strawberries,

cranberries, peaches, orange sections, raspberries, blueberries and banana are all

highly nutritious. Keep berries in your freezer, already frozen for a chilled blend.

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Summertime Orange-Creamsicle Cooler—2 servings

Does hot weather make you want to grab a fast-and-frosty, something like a Creamsicle?

Float down memory lane with a 200-calorie shake containing enough protein for a lunch.

Ingredients:

2 cups plain fat-free yogurt which can be previously frozen

3/4 cup fat-free milk

1 T. vanilla flavoring

2 artificial sweetener packets

1/2 cup orange juice concentrate, frozen

Some like to add 2 T. ground flaxseed, wheat germ or fiber supplement, but this is

entirely optional. Put everything in a blender with a handful of ice cubes. Make it

extra pretty by giving it a squirt of fat-free Reddi-wip and garnish with orange

slices.

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Sweet Potato French Fries—2 servings

Sure, there’s nothing like French fries, particularly with a coca-cola! I dare you to try these

Baked Sweet Potato Fries at 130 calories per serving.

Ingredients:

2 sweet potatoes, peeled

2 T. olive oil

1 tsp. light brown sugar

Dash of salt and pepper

Preheat oven to 450 degrees. Halve sweet potatoes lengthwise and cut each half

into long spears. Place on baking sheet, toss with olive oil, spread out potato

spears on one layer. Combine brown sugar with salt and pepper, and then sprinkle

over potatoes. Bake 15 minutes, turn, and bake another 5 – 10 minutes until

lightly browned. Serve hot.

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Vegetarian Dishes

Angel Hair Pasta with Peas, Zucchini and Parmesan Cheese—1 serving

Ingredients:

1/3 cup dry whole-wheat angel hair pasta

½ cup frozen peas

Butter spray

1 zucchini

½ cup cherry tomatoes

¼ cup parmesan cheese

Pinch of basil

¼ cup walnut pieces

This is one of Janice’s favorite recipes. Make the pasta according to package

directions, but two minutes before the pasta is done, add the peas. Drain. Season

zucchini with a little sea salt. Spray a skillet; add zucchini and sauté for additional

two minutes. Add cherry tomatoes and sauté until skins are slightly blistered and

the tomatoes are heated all the way through. Add basil to skillet. Add pasta and

peas to skillet and toss with cheese before serving.

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Cheesy Tomato and Broccoli Casserole—1 serving

If you like macaroni and cheese, this is a lower calorie variation.

Ingredients:

2 oz. whole-wheat pasta

1 1/4 cups frozen broccoli

¼ clove garlic

1 medium fresh tomato

1/4 tsp. dried oregano

1/4 tsp. dried or fresh parsley

1/4 tsp. black pepper

1 1/2 oz. low-fat shredded cheddar cheese

1/2 small onion

1 tsp. olive oil

Preheat oven to 350 degrees. Prepare pasta according to box instructions, drain

and set aside. Coat a small to medium ovenproof casserole with cooking spray

and set aside. In a bowl, microwave frozen broccoli for 2-3 minutes; stir and cook

for one minute more. Let stand one minute and drain. Mince garlic and dice

tomatoes and onion.

Heat oil in a medium-sized nonstick skillet over medium-high heat and sauté

onion for about 2-3 minutes; then add garlic and sauté for about 1 more minute.

Lower temperature to medium; add tomatoes, oregano, parsley and black pepper.

Continue cooking, stirring occasionally for about 5-7 minutes. Add cooked pasta

and broccoli to skillet and stir to heat through, 1-2 minutes.

Place mixture in casserole dish, sprinkle with cheese and bake for 8-10 minutes

and serve. A green salad with 2/3 cup fresh diced pineapple is a refreshing

accompaniment.

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Eggplant and Pasta—1 serving

In addition to a host of vitamins and minerals, eggplant also contains important

phytonutrients, many of which have antioxidant activity. Phytonutrients contained in eggplant

include phenolic compounds, such as caffeic and chlorogenic acid, and flavonoids, such as

nasunin, found in the eggplant’s skin. Scientists call this a brain food. Nasunin is a potent

antioxidant and free radical scavenger that has been shown to protect cell membranes from

damage.

Ingredients:

1 green onion

1/4 clove garlic

1 eggplant

1 Italian plum tomato

1 tsp. olive oil

1 T. fresh parsley

1/4 tsp. black pepper

1 oz. low-fat mozzarella cheese, shredded

2 oz whole-wheat dry pasta

Prepare pasta according to box instructions; drain and set aside. Rinse and chop

green onion and tomato; mince garlic and set aside. Peel and cut eggplant into

bite-sized pieces. Heat oil over medium heat in a nonstick pan and sauté garlic for

about 1 minute, then add eggplant and tomatoes; lower heat to medium low and

continue cooking for about 8-10 minutes more, until eggplant is soft. Add parsley,

black pepper and onion with cooked pasta to pan and heat thoroughly, about 1-2

minutes. Top with shredded cheese and serve.

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Mediterranean Bulgur-Lentil Stew—1 serving

Bulgur is man’s oldest use of wheat. Its high fiber gives it a high satiety value with low

calories, and it can be used in place of rice in any recipe. Lentils are another early crop,

domesticated since Neolithic times. Colors have a wide range within this 26% protein bean.

Ingredients:

1/2 green bell pepper

1/3 small onion

1 T. fresh parsley

1 1/4 cups water

4 T. lentils, dried red or green

2 T. uncooked bulgur wheat

1/4 tsp. black pepper

1/2 T. olive oil

Rinse and chop bell pepper, onion and parsley; set aside. In a medium saucepan,

bring water and lentils to a boil, reduce heat, and simmer for about 15-20 minutes,

covered. Stir in bulgur wheat and black pepper; continue to simmer, uncovered,

until lentils are tender and water is absorbed, about 15 minutes. In a nonstick

skillet, heat oil over medium-high heat and sauté onion and bell pepper until soft,

about 4-5 minutes. Stir onion and pepper into lentil-bulgur mixture, sprinkle with

fresh parsley and serve.

Serve this stew with a mixed green salad, dressed with low-calorie dressing,

cherry tomatoes and grapes.

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Omelet of Slimming Victors

Egg whites, full of protein, are the central ingredient in this omelet title holder. Cheese is a

dangerously high-calorie component of most omelets, but this one uses a low-calorie wedge of

Laughing Cow. Here is a recipe for a very filling 226-calorie omelet:

Ingredients:

Olive oil cooking spray

4 T. chopped broccoli

2 T. chopped yellow onion

2 T. finely grated yam (it’s orange like cheese, ha ha)

4 large egg whites

1 large egg

1/2 tsp. Mrs. Dash

1 oz light Laughing Cow cheese (1 wedge)

2 T. fat-free refried beans.

Bean sprouts

Coat a nonstick saute pan with cooking spray. Place over medium-high heat and

add broccoli, onion, and carrot. Saute until vegetables are tender. Beat egg whites

and the egg with a whisk until foamy. Add Mrs. Dash. Pour eggs over vegetables,

cover and cook until eggs are set. Crumble cheese over omelet and then sprinkle

refried beans on top. Turn and fold omelet, cooking 2 minutes longer. Stuff with

bean sprouts.

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Spinach and Tofu Pasta—1 serving

Tofu contains protein and is a low-calorie filler-upper. This Italian-style recipe does not

contain traditional sauce. If you can’t eat pasta without it, use low-sodium tomato sauce with

Italian seasonings and a bit of garlic because it isn’t homogenized with oil. Or, slice a fresh

tomato and put it on top.

Ingredients:

5 ounces of firm tofu

1/2 cup frozen spinach

1 tsp. olive oil

Italian seasonings

2 oz. whole-wheat pasta

Cook pasta according to box directions. Microwave spinach and drain. Heat oil in

a non-stick pan, adding tofu and cooking until golden brown. Add spinach and

seasonings, stirring for about five minutes. Serve over pasta. This recipe is

courtesy of Reba Studebaker, legs model.

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Spinach Frittata à la Greco—4 servings

Ingredients:

2/3 cup liquid egg substitute

1/4 tsp. garlic powder

1/4 tsp. dried oregano

2 cups fresh spinach

1/2 T. olive oil

4 tomato slices

3 oz. low-fat feta cheese, crumbled

Preheat broiler. In a small bowl, whisk liquid eggs with garlic powder and

oregano and set aside. Heat an ovenproof skillet with the oil over medium heat

and sauté spinach for 1 to 2 minutes until spinach wilts. Add egg mixture to

skillet, top with tomato slices and feta cheese. Cook on low-medium heat until

eggs are almost set, about 3 to 4 minutes. Place skillet in broiler, about 5-6 inches

from the heat, for about 1-2 minutes until top is set and cheese begins to brown.

Serve immediately.

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Southwestern Frittata—4 servings

The spicy Southwestern flavors make this a huge hit with men when they’re watching a

football game. Per serving, calories total 220.

Ingredients:

4 large eggs and 1 egg white

1/4 jalapeno pepper

1/2 medium fresh tomato

1 green onion

1 cup low-fat, low-sodium shredded cheddar cheese

Preheat oven to 400 degrees. In a small bowl, beat eggs and egg whites lightly.

Chop jalapeño pepper, tomato and green onion; set aside. In nonstick skillet

coated lightly with cooking spray, sauté onions, tomato and jalapeno pepper for 2-

3 minutes, add eggs and bake about five minutes until set. Remove from oven and

turn on the broiler. Sprinkle with shredded cheese and put under the broiler for a

couple of minutes until slightly browned. Cut into eight wedges. Two wedges

make one low-calorie serving.

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Tofu Stir-Fry—4 servings

Tofu is more appetizing if browned beforehand in sesame oil. Isn’t it horrifying that some

restaurants deep fry it?

Ingredients:

1 lb. cubed tofu

2 tsp. sesame oil

1/4 lb. mushrooms, chopped

2 T. lite soy sauce

1/4 cup vegetable stock

2 T. fresh ginger, minced

1 clove garlic, minced

1 lb. carrots, sliced

1 lb. snow peas, thawed if frozen

1/2 box of frozen, soy beans, also known as edamame, thawed

¼ head cabbage, diced

1 bunch scallions, cut into 1-inch pieces

Brown the tofu in a sesame-oiled nonstick wok or skillet and set aside. Combine

vegetables in a bowl and marinate 30 minutes. Add another teaspoon of sesame

oil to wok over medium high heat. Stir-fry for 3-4 minutes. Add remaining

ingredients and stir-fry 3-4 minutes or until carrots are tender. This meal contains

227 calories per serving with 9 grams of fiber.

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Verona Vegetable Bean Soup—6 servings

Soup is a mainstay crutch for when the body needs to eat something. Similar to Jenny Craig’s

Tuscan Soup, our version is also 80 calories per bowl and absolutely delicious. Because the

smaller dried beans (like navy, pink, red, and black beans, as well as lentils) are easier on the

digestive system than larger varieties, we have replaced the white beans. Now, don’t get snarky

about the missing pasta. There are other high-calorie varieties of this soup. You want to be

skinny!

Ingredients:

1 yellow onion

1 tsp. olive oil

4 zucchini, chopped

1 can black beans

1 cup eggplant, chopped

1 yellow squash, chopped

2 medium-sized carrots

1 cup water or low-sodium vegetable broth

1 14.5-oz. can diced tomatoes with chili

1 14.5-oz. can no-salt whole tomatoes, undrained and chopped

2 4-oz jars sliced mushrooms, drained

1 clove minced garlic

1/2 tsp. Italian seasoning

Dash of pepper

In a large pot, add enough olive oil to cover the bottom. Sautè onion until tender.

Add other ingredients with enough water to cover. Simmer uncovered on low heat

for about 45 minutes or until the vegetables are tender. Add some hot water while

it cooks if becoming too dense. Add the parsley and simmer for another 10

minutes. Taste the soup and add salt if needed. Add the basil and remove from

heat. Shake on some parmesan cheese. Enjoy a couple of bowls!

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Vichyssoise—8 servings

Vichyssoise is the classic French cold potato soup. Made ahead and refrigerated for up to two

days, it’s an elegant accompaniment to a green salad with chicken on top.

Ingredients:

1 T. olive oil

1 bunch leeks

4 cups chicken (or vegetable) broth

2 large potatoes, sliced

2 cups fat-free or reduced-fat ricotta cheese

1 cup fat-free milk

Chopped chives, green onions, watercress or parsley for garnish

Heat oil in a nonstick Dutch oven over medium heat. Add leeks and cook, stirring

occasionally, until lightly browned, about 3 minutes. Add broth and potatoes and

cook until tender. Pour into a food processor and give it a whir with ricotta.

Transfer and chill. Stir in milk before serving and add a garnish.

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Woodbridge Spa Soup—A Pot

Surprising as it is, this soup has zero Weight Watcher Points. Similar to Weight Watchers’

basic soup, our recipe allows a hungry person to eat a lot. The Woodbridge Spa Soup has less

cabbage, and we’ve added spinach.

Ingredients:

2 cups finely sliced cabbage

2 cups spinach

3 cups chopped celery

3 cups green beans

5 cups V-8 juice

5 cups water

5 beef bouillon cubes

2 T. chopped red onion

2 T. lemon juice

Combine all ingredients in a large kettle or crock-pot and cook until vegetables

are tender but not overcooked.

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Zesty Vegetarian Wrap—2 servings

Ingredients:

2 T. fat-free mayonnaise

1 tsp. lime juice

2 to 4 drops Louisiana-style hot sauce

2 8-inch spinach tortillas or other tortillas

2 or more large lettuce leaves

1/2 medium green pepper, julienned

2 slices pepper Jack cheese

In a small bowl, combine the mayonnaise, lime juice and hot sauce. Spread over

tortillas. Top with lettuce, green pepper and cheese; roll up tightly. One serving is

200 calories. Enjoy with fruit.

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CHAPTER FIVE

Exercise for a Body with Sparkling Spirit

For optimal health, both aerobic exercise and strength training are recommended by

the medical profession. Aerobic exercise is any form of exercise that will stress your

cardiovascular system and raise your heart rate. Common aerobic exercises include jogging,

running, cycling, swimming or an aerobics class that keeps you moving. Strength training

workouts can include free weights, Pilates, yoga, or weight machines at a fitness center. These

“core” exercises build muscle by resistance either through self-resistance or the resistance of an

actual weight. Both aerobic and strength training have benefits. Aerobic exercises help you

increase your lung capacity and strengthen your heart. Strength training helps build up your

muscles, which will increase your metabolism and burn fat faster. When you include both types

of exercises as part of your weekly workout routine, your body will be stronger, healthier and

more toned.

Exercise routinely and daily. Even if you can only exercise for a few minutes each day, you

will see more benefit from working out 20 minutes, five days per week rather than two hours on

one day. By alternating aerobic exercise and strength training, you'll work your body in different

ways, develop a more balanced, flexible physique, and give your muscles a chance to recover

from the strength training.

If you have a serious medical condition that you feel might prohibit you from beginning a

new exercise routine, please speak with your doctor or health care provider first. Always use

good judgment. If an exercise feels too stressful on your body, slow down, step back, shorten the

time or skip that particular exercise. Anytime you feel lightheaded or dizzy, stop your activity

and sit down. Drink plenty of water to stay well hydrated so you can avoid muscle cramps and

fatigue. The small, frequent and nutritious meal plan (see Chapter Three) is highly

recommended. Wear comfortable clothing that won't restrict your movement and be sure

footwear is supportive. If you are moving so quickly that you cannot carry on a normal

conversation, you are pushing yourself too hard and should slow down. Using your food journal,

log your exercise for the day so that you can chart your progress.

* * * *

What’s the skinny on working out—does it make us hungrier? The answer is no,

according to a recent study at the University of Chile. People who had exercised three times a

week for 90 days had twice the levels of an appetite-suppressing protein in their blood than non-

exercisers. Most people ate less by about 300 calories on days they exercised.

But other people tended to eat after a workout. This group believed they deserved a reward

for a job well done or believed their bodies had to refuel.

According to Henry Anhault, D.O., a spokesman for the Endocrine Society, “Unless you did

a long and super intense session or started on an empty stomach, you don’t need to eat afterward.

Drink water,” says Dr. Anhault. In spite of these findings, we recommend planning your snack

meal afterward. Or exercise and afterward, eat a meal. Who knows, we might fall into this group.

* * * *

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Dust off that treadmill! An estimated 55 million Americans have unused exercise

equipment (such as treadmills, stationary bikes, and elliptical trainers) in their basements and

attics. If you’re one of them, consider setting yours up near the television and hopping on during

a favorite show. Just 20 minutes of moderate exercise daily is enough to cut your cancer risk by

18% by keeping your levels of estrogen (a powerful trigger of many female cancers) low and

steady all month long.

My friend Reba Studebaker, a legs model, has developed a balanced exercise routine: a 30-

minute jog on Monday, an hour of Pilates with focus on core muscles on Tuesday that includes

warm-up and cool-down time, 30 minutes of cycling on Wednesday, free weights and power-

bands to strengthen arms and legs on Thursday. On weekends and other times, she uses her

stationary bike, which sits in front of her flat screen.

* * * *

Core strengthening—what’s it all about? There is buzz these days about strengthening

your core, and many new products available online claim to work wonders in no time. It’s nice to

think there’s a gadget for tightening abs. Or that you can achieve the same effect with simple

crunches at the gym or at home. Too bad it’s not that simple. Your core is your body’s power

zone, where all your movements begin. This area provides the foundation for other movements.

Core strengthening is a critical part of your workout.

What is it exactly? The core is one of the more misunderstood muscle groups in your body,

but it’s one of the most important. Abdominals are only part of the core story. While abs are

included, there are actually 28 other muscles that make up the core. These can be broken down

into three sections: abdominals, the muscular structure of the hips and the structure of the spine.

Wrap-around muscles, on your sides and back, are located deep within the torso and help

stabilize the spine by creating a layered effect with abdominals for increased stability. All

combined, core muscles provide a solid foundation for your arms and legs, affecting your

balance and the amount of force your body can produce. For example, according to the Hughston

Sports Medicine Foundation, 60% of the power produced by a baseball pitcher during a pitch

comes from the core. When working the core, focus on quality rather than quantity of movement.

The idea is to use many muscles in a synchronized movement. Examples of exercises include the

bridge, the plant, or traditional sit-ups, up and down and side to side. Pilates, yoga, and other

exercise classes are terrific for keeping your core in shape. The benefits of a strong core are more

protection and stability for your back and spine, better coordination and posture, and less back

pain.

* * * *

Since people live longer nowadays, it’s even more important to age gracefully. Happy

people do it best with the benefits of exercise, from lower blood pressure to improved mood.

These benefits are just too great to pass up. So most people who want to remain active eventually

learn to accommodate their aging bodies by changing sports or exercise routines. There are,

however, a few rules of thumb to keep in mind. Recent studies have taught exercise physiologists

a lot about what combinations of physical activities work best at different ages. But the same

physiologists also warn that you shouldn’t get so hung up on the new advice that you abandon

your old routines. “Anything is better than nothing,” says Wendy Kohrt, a professor of medicine

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at the Center on Aging at the University of Colorado Health Sciences Center. “Whatever you

will do to remain physically active is what I suggest you do.” To keep exercise interesting, mix it

up. Consider hiking on the weekend.

* * * *

A report from the journal, Psychological Science, tells us how we can reboot our brains

in minutes with a walk in a park! When two groups of volunteers were asked to stroll, one

through city streets and the other through a park, the park walkers scored higher on attention and

recall tests afterward. Nature scenes are restful, which rejuvenates the brain. The overstimulation

of city scenes tires us out, the researchers explain.

Taking a dog for a walk is an instant happiness booster. Research shows that just looking at a

photo of a dog alters brain chemistry, flooding us with feel-good neurotransmitters. A furry

friend is loyal and loving. It’s no surprise that spending a little walk-time with one releases

oxytocin, the bonding hormone that helps us get along with others. And it gets us moving.

* * * *

If you are a runner or walker, it would be tedious to count steps unless you let a

pedometer do it for you. Stanford University researchers found that hooking on a pedometer

helped people walk an extra mile a day. No wonder most of them lost three pounds in 18 weeks

without changing their food plans. Being able to see your step progress on the pedometer and

reaching daily goals is extremely motivating, according to lead study author Dena Bravada, M.D.

Pedometer wearers saw their systolic blood pressure (the top number) drop nearly four points,

enough to significantly reduce their risk of stroke and heart attack.

* * * *

The number one exercise to get flat abs is the bicycle maneuver. It’s even more effective

than sit-ups. Lie on a mat with your lower back in a comfortable position. Bring your knees up to

about a 45-degree angle, and then move slowly through a bicycle pedaling motion, alternately

bringing your left elbow to your right knee, and then your right elbow to your left knee. Do not

pull on your head and neck during this exercise. I use a pillow under my head and don’t lift up.

This is considered an advanced exercise, and the lower your legs are to the ground, the tougher

the exercise is. The bicycle maneuver should be modified (one leg on the ground at a time)

considerably for anyone who has suffered spinal injury, herniated disks, abdominal hernias, or is

in mid to late pregnancy. Attaining a flat and tight abdominal area does depend on the amount of

body fat we have. After we lose the inches, anyone (yes, anyone!) can enjoy having flat abs.

* * * *

The abdominal vacuum is the best exercise for the tummy bulge according to experts.

This exercise works our transversus abdominis, the muscle that holds tummies tight. Basically,

it’s a thin sheet of muscle running along the sides of the abs and joining connective tissue,

serving as the body’s natural corset. Every time we suck in our stomachs, we’re using our

transversus. Interestingly enough, the transversus is actually the only muscle that allows us to

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“suck in” our stomachs. You can exercise this muscle while driving in your car. You can “suck it

in and then let go” to the beat of music!

* * * *

Baby your muscles by S-T-R-E-T-C-H-I-N-G. Particularly when stressed, you tense

muscles in your shoulders, neck and jaw. In turn, this can produce pain and a stiff nick. Need a

simple antidote? Everyone knows the gentle stretches below. But if you are sitting at your desk

at work, try this: Bend your neck and roll it toward one shoulder, then down so your chin is on

your chest and toward the other shoulder. When you’re done, reverse direction.

Surfers (always fanatics about sunscreen) begin with stretches. Then it’s off to the beach

to surf the gnarly waves. A surfer’s fitness routine is tailored to promote surfing and catching

waves. Typically, a surfer does not lift weights. Heavy lifting required for such an endeavor does

not dovetail with the ideal surfing exercise routines. A body builder would end up being too stiff.

Surfers strive for a mix of strength training, cardio, leapfrogging across the floor, and jumping

squats. Cardio is necessary to develop the stamina needed for those days when long stretches of

paddling are necessary. Running outside is fine, or use a treadmill when you’re at the gym or at

home. It's a good idea to set a slight incline on the treadmill to more closely simulate “street

conditions.” A minimum of 1.5 miles is sufficient for most of us, and that can also be mixed with

the arm-bike machine for an upper-body cardio workout. Stretching afterwards is also very

important. Flexibility helps avoid injuries while surfing.

* * * *

Sailing translates to thigh strength from constant squatting. Consider taking sailing lessons

if you live near a lake or bay. My husband and I sail from Newport Harbor to the ocean. There’s

so much to see with seals, birds, and fish moving about. We sail a motorless sailboat and hoist

the sails ourselves.

* * * *

Do you like to rollerblade or ice skate? Perhaps you’re near a shopping mall with an ice

rink or can enjoy skating on a frozen pond. In Los Angeles, a new ice rink recently opened where

ice glistens under the palm trees. Whether skating on wheels or blades, enthusiasts enjoy the

feeling of flying and enjoy cardiovascular benefits. Calories burned per hour are 350. Without a

change in daily calorie intake, an everyday skater would lose a pound a week. If cutting back

calories by following the Gold Standard of Thin plan, a woman who skates every day would lose

2 to 3 pounds a week. Weight loss can be shocking. The movement of sliding side to side, the

entire body and all muscles being used at once, and the kicking of each leg have become daily

and weekend outings for groups of fitness buffs.

* * * *

Gardening is genuine exercise that burns a minimum of 250 calories per hour. Not only

is it fun and satisfying because of the improvements we’re making, it gets us outside. We forget

how hard our bodies are working while we prune, dig things up, haul, and transplant. It’s a

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satisfying activity, but warming up and stretching helps us prevent contortions of movement.

Contortions happen when we lift and twist in the same movement. By preventing contortions, we

can avoid injuries such as back strain and knee pain. Some easy stretching will go a long way

toward lessening both of these. Before going out, stretch your back by lying on the floor, pulling

your knees into your chest and wrapping your arms around them. Hold that position for a minute,

relax and repeat two more times. Stretch your shoulders by holding a towel over your head.

Bring the towel behind your head with one hand and lower the other hand to below shoulder

height. Hold and gently pull on the towel. Switch sides and repeat. Legs will benefit from a

runners stretch such as bracing yourself on a countertop while you stretch first one leg behind

you and then the other.

Once you’re in the garden, pace yourself. Do the hard stuff first, before you’re tired out and

more likely to overexert. Squat when weeding, but if that position strains your knee joints, use a

kneepad. Kneel on both knees at the same time to avoid the temptation to twist or strain. When

lifting, bend from the knees, not the waist, and try to keep your back straight. Use your thigh

muscles to do the lifting. Move your feet closer to the object you are lifting and take a wide

stance to balance yourself. Keep the object close to you as you lift it.

Use tools with comfortable handles. Wrap the grip with an old piece of hose or coat with

rubber paint for gripping comfort. Remember to change hands from time to time. When using

long-handled tools, stand straight and keep your knees relaxed. If you need to twist or pivot, step

into the twist to ease tension on the back. Get out that wheelbarrow, garden cart, or wagon and

use it.

Recently I learned the term “Green Thumb Guerrilla.” Maybe you fit into this category. The

term evokes a gritty, iconic image with fighters in balaclavas, moving in shadows, poised to

pinch their grenades. Except that these bombs are filled with seeds. I enjoy sneaking over the

fence to tend to my secret garden on the gentle hill between our backyard and a busy six-lane

thoroughfare. Part of my motivation for making this public land area thicker with shrubs, trees,

and ground cover is reducing noise and exhaust pollution from all the traffic. Here’s the strategy:

Find an unused plot of city landscape, a strip of public dirt next to a busy road or weedy

intersection. Drop some seed bombs. Make it into an unofficial garden. Last year two new

guerrilla gardening troupes sprung up, and they have successfully cultivated gardens in

Hollywood and Silver Lake, turning dry dirt beds into lush oases full of flowers, shrubs and

bushes. They work undercover with nicknames such as Daisy La Plante, Roly Poly, Warthog and

Manure. Local residents have met their efforts with enthusiasm and donations, and these

guerrillas have the support of City Councilman Tom LaBonge. At one of their “digs,” the

councilman brought ice cream for everyone.

* * * *

Get gorgeous the fun way! Go for a brisk walk outdoors, enjoy a swim, take a bike ride, or

if it’s raining, play Nintendo Wii. Do any activity that gets your heart pumping. The extra blood

flow will give your face a rosy glow. That is key, say researchers from the University of St.

Andrews, Scotland. Their study reveals that people perceive those with rosy complexions to be

instantly more attractive.

Gentle exercise is as waist whittling as doing sit-ups and crunches! Researchers have found

that workouts that claim to target belly fat don’t trim that area any faster than walking at a

moderate pace. In a study by Dr. Tongjian, walkers’ tummy fat cells had shrunk by 18% after

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twenty weeks of regular workouts. What’s better than walking and talking? Choose the exercise

you enjoy.

There’s nothing like exercise to raise our metabolism; metabolism is defined as the rate at

which our body burns calories. The faster we burn calories, the better we can manage our weight.

We need to get moving. Exercising for more than thirty minutes elevates our metabolic rate

during exercise and for up to several hours afterwards. Exercise also builds muscle, which helps

us burn even more calories.

* * * *

Aerobic exercise also makes us endorphin-happy. Runners get a high, but so do lap

swimmers. Once upon a time in the 1980s, marathon running was the rage. Are you old enough

to remember the runner’s motto, “Just do it?”

Muscle burning is one thing, but joint pain is another. These days, no one believes in the

“no pain, no gain” theory. Many baby-boomers with bad knees are now lap swimmers.

Swimming is non-impact on joints, burns off more calories than running, and works all the major

muscle groups. Swimming doesn’t put any undue strain on your muscles and joints, making it

possible for just about anyone. Of course you have to enjoy it. Swimming has been shown to

reduce blood pressure, and the flow of oxygen through your body causes your body to relax. It’s

beneficial to add a core workout in addition to lap swimming.

* * * *

Every day, millions of men and women spend quality time with their best friend, their

exercise DVD. Isn’t that great? We’re in front of the TV, but we’re not sitting on the couch. My

favorite fitness idols are Denise Austin and Kathy Smith. I wish Jane Fonda would come out

with a new one—I bought her very first workout video in 1982!

* * * *

Janice goes to the gym to cycle and use a variety of weight machines, but she also enjoys

yoga. She shares the reasons why she “gave into yoga” while away at college last year:

Do you feel resistant when you try something new? With yoga, I wanted to reap the reward

of peacefulness instantly. I had heard and read about the calm people feel with the yoga practice.

Yoga sounded like a perfect solution for my stressful college life. I’ve had problems sleeping

soundly at night with a roommate on a reverse schedule. This semester I’m taking more courses,

and sometimes I have multiple tests on the same day. I was on a spiritual search when I signed

up for a yoga class at Sierra College, and then learned what I needed to do while practicing yoga

in order to achieve a calmer state of mind.

To get a runner’s high, I had to run—that wasn’t going to happen during yoga practice. Yet

as part of meditation, I could ask the universe, my inner guru, questions. Usually I would just

think about things myself, but this was similar to asking God. It worked for me because I was

relinquishing control. I was putting the universe in charge of what I got out of yoga, and this

submission turned out to be a valuable step toward peacefulness. I allowed myself to have a

blank mind.

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After that, I was able to enjoy practicing a beginner’s version of yoga. When I attempted to

breathe correctly, I thought only about the pose and the breathing that went with it. I didn’t think

about my external problems. That seemed to be the secret to finding calm. I shifted worrisome

thoughts away. I didn’t reflect on assignment deadlines, tests, or whether I’d be able to sleep that

night with my wakeful roommate rustling papers, tapping on her computer, and talking on the

phone. I let the practice of yoga take over my mind and body.

After I stopped struggling for that reward of peacefulness, it actually came. We can’t clutch

calm. It shows up entirely on its own. I have read about Patanjali in the Yoga Sutra. It describes

the observance of Ishvara pranidhana, which is about surrender and moving toward an inner state

of oneness. Many consider this to be a yoga path goal. It sounds rather mystical, but I have found

it useful. I tell myself I am here. This merges my mind into the now, and it brings me to oneness

and a kind of peace. With friendships and other social interactions, I can’t control what other

people think or do. Surrendering is a valuable tactic! I can let it all go.

I also practice yoga for flexibility. To prevent injury in any sport, stretching regularly is part

of a general fitness regime. The same is true for yoga. Stretching is important. Yoga stretches

both muscles and joints. Increased flexibility is one of the benefits of a consistent yoga practice.

Yogic stretching is a huge part of the exercise. In fact, I believe it is the center of it, and

balance follows.

Yoga helps to prevent muscle soreness and promotes faster recovery between whatever

training sessions you give it. Stretching loosens tight muscles, which tend to trap lactic acid, the

waste product that accumulates in the muscle cells after hard training sessions in the more

traditional sports. Lactic acid contributes to muscular fatigue. When we stretch, lactic acid in

muscle cells goes back into the bloodstream. In this way, muscular contraction and cramping are

lessened.

Increasing flexibility is very important. Yoga has positions that act upon the whole body,

including our joints. Flexibility takes time. The golden rule is to modify a position that doesn’t

feel comfortable.

When I first started to learn yoga, my body was quite rigid. Now after practicing for a few

months, I am experiencing more flexibility. I’m convinced that correct yoga stretching develops

the entire body even when I don’t think I am working on specific parts.

Yoga has been in existence a very long time and has been perfected as a practice. Teachers

are trained in the discipline. When the entire body is trained together, it develops a sense of

harmony and balance. When opposing muscle groups are trained together, flexibility will come

faster because opposing muscle groups will work together.

Here are some yoga-based stretches that I use to loosen my shoulders, stretch my spine, and

help me relax.

The One Leg Stand

Balancing takes concentration when standing on one leg. I focus on standing tall

and straight.

I bend my right knee and place my foot as high as possible on the inside of my

left thigh with my toes pointing down.

I extend my arms at shoulder level with palms facing downwards and stretch into

my fingertips. I keep my left leg straight and strong with toes spread.

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I keep my spine straight and shoulders relaxed, bring my palms together in front

of me in a praying position with elbows at 45 degrees.

I take a few deep breaths, then repeat on the other side. If I wobble too much, I

stand near a wall for better balance.

The Whole Body Stretch

I lie on the floor with my knees bent. My back is flat with my tailbone tucked in.

I stretch my arms behind me to lengthen my upper back, stretching as hard as I

can without arching, and straighten my legs. I hold for as long as I can, breathing

normally.

Shoulder Stretches

I tie a scarf around my elbows and when pulling against it, my elbows are as wide

apart as my shoulders.

Putting my arms above my head, my palms face each other, and I keep elbows

straight.

I push out towards the scarf and can feel the stretch in my shoulders.

For a second stretch, I link fingers and turn palms outwards and push hands in

front of me. I bring arms up to shoulder level, elbows straight.

I breathe out deeply and stretch arms up above my head. Stretch wrists, open

palms. Then I repeat with the opposite thumb on top of my linked fingers.

Hip Stretch

I lie on the floor with knees bent. Putting the soles of my feet together, I let my

knees fall outward. Both knees should be the same distance from the floor.

In the beginning, my knees didn’t fall outwards easily, and I did this stretch with

my feet raised on cushions.

This is a nice stretch to do for a few minutes every day.

Almost any exercise we do is beneficial if our bodies are in good condition for the

amount of time we spend on it. I feel that practicing yoga is leading me toward long-term

health and well-being because of the stretching. This helps make the body more alkaline. The

acid/alkaline ratio is crucial to good health. Our bodies are supposed to be 80 percent alkaline

and 20 percent acid. Over-acidity can be harmful for bones and tissues because it leads to

fatigue, dulled mental states, headaches, depression and arthritis. Refined carbohydrates,

animal proteins, coffee and alcohol, as well as stress and pollution, are acid forming.

Stress affects even our blood. In chemical terms, pH means the “potential of hydrogen.” pH

refers to the acid/alkaline balance of the body. A pH scale of 1 is very acidic, 14 is very alkaline,

and 7 is neutral. Most of our body fluids run at a slightly alkaline state with the exception of

stomach fluids. Our blood has a pH value of 7.35 to 7.45; outside of this range, death usually

follows.

Most things that go between our lips these days are acidic. Stressful lifestyles are acid-

producing, and almost all forms of toxicity we expose our bodies to are acidic. Our body has to

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work hard to give us balanced blood. Our kidneys filter blood per minute, and if clogged with

acid wastes, we might get kidney stones and inflammatory conditions of the bladder. Most of our

blood passes through the liver, which filters toxic waste and acids from the bloodstream. The

liver is then forced to unburden itself of excess acid wastes and deposits them in joints. This

causes arthritis and other problems. Another way the body alkalizes the blood is through

respiration by the lungs. Oxygen supports an alkaline environment in the blood and tissues. This

is why yoga breathing exercises are beneficial.

Oxygen not only gives more energy but helps to detoxify and alkalize the body. Deep

diaphragmatic breathing performed during yoga removes acid wastes. Much of the time, our

breath is shallow and quick. This causes hyperventilation. The quality of the air we breathe is not

the only aspect that matters when it comes to health. Breathing exercises and becoming aware of

our breathing habits can improve our health, making our bodies more alkaline. Yoga does this

for us because we pay attention to our breathing. When our bodies are relaxed, our breathing

massages internal organs such as the heart and decompresses the spine. It oxygenates every cell

and relaxes the mind.

* * * *

Horseback riding involves a taut body, and this makes your horse's job easier. A “sack of

potatoes” rider weighs more to a horse. A rider who is fit and toned has better posture. For the

rider, muscle imbalances and general lack of fitness can make riding less enjoyable and may lead

to saddle soreness. Not being able to use certain muscles properly will make cuing and

controlling your horse more difficult. If you only have time for occasional riding, staying fit can

help you avoid the weekend warrior syndrome—aches and pains from using muscles not

accustomed to the job you suddenly ask them to do. Take horseback riding lessons to learn how

to post. Remember to start slow when beginning any exercise, including riding, and if you've had

any injuries or health issues, talk to your doctor first.

Our daughter Marla enjoyed horses for the sport of jumping. Since we couldn’t afford a horse

in that expensive category, we leased one while she was in her horse jumping phase. On the

other side of the spectrum, Janice enjoyed grooming horses more than riding. Out at the stables,

she was forever helping someone give their horse a bath or brushing them and braiding manes

and tails. Finally we bought a handsome but throwaway ex-race horse. She named him Brooklyn.

After all the grooming, her thoroughbred became very gentle, content to be dressed up in

blankets. Janice enjoyed cleaning his stall more than riding.

* * * *

Do you like to dance? A lover of all things Hawaii, both daughters have an interest in hula, a

Polynesian dance form accompanied by mele, vocal chants or songs. The hula dance dramatizes

the mele. Like everything, it has evolved to include Western-influenced musical instruments

such as the guitar and double bass. Hula dancing today still follows ancient stylistic protocols. In

this complex art form, there are many hand motions used to signify aspects of nature, such as

coconut tree motions. Serious hula is a religious performance, and this is why dancers have an

austere look as a reverence for their spiritual roots. Chants tell the stories of creation, mythology,

royalty, and significant events. Although hula movements are gentle, learning hula dancing

provides cardiovascular benefits and helps tone hips and abdominals. There are community

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classes, dance studios and fitness centers that teach hula dancing for fitness. Or, consider buying

an instructional DVD.

* * * *

Does your house need cleaning? You can turn this chore into a day of movement. After

shopping for necessary cleaning supplies and writing up your to-do list, determine the time to be

spent on each task. This will keep you from feeling overwhelmed. Set a timer and take breaks.

Here’s my routine—I begin by removing clutter in each room, dust with furniture polish, clean

glass and mirrors, wash every surface in the kitchen, clean bathrooms with rubber gloves and

lastly, vacuum using “the claw,” which is a little vacuum of its own at the end of the rod. Ah, the

joy of a clean house! As I go from room to room, I open windows. We need to breathe clean air.

Indoor air can be 2 to 5 times more polluted than outdoor air. According to Tom Kelly, director

of the indoor environments division at the Environmental Protection Agency, “Air gets trapped

and doesn’t circulate like it does outside.” Kelly suggests regularly opening doors and windows.

If that’s not possible because the outdoors is too hot or too cold, it’s good to replace air filters.

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CHAPTER SIX

Nuggets for Your Inner Self

Why is it that as soon as we share our desire to lose weight, there’s a cluster of loved

ones (family or friends) who want to sabotage our efforts? A toxic environment has a way of

throwing us off course. These saboteurs buy us desserts. “Come on, honey, one little piece.”

They want us to skip exercise. “But, you’re cuddly this way.” Mostly they just want everything

(including us) to stay the same. As we become thinner and more attractive, change is hard on

people around us.

Does someone fear for your health? “What's the matter—you are wasting away. Are you sure

you aren't losing too much too fast?” Is someone acting insulted? “You don't like my pot roast all

of a sudden? You're too good for my cheesecake?” Is the saboteur mixing up food with love?

“You don't come to the ice cream shop with me anymore—you don't love me anymore.” Does

someone make you feel like an outsider? This is common among co-workers. “You can't eat

Mexican because of your DIET, so we will see you after we go out.” Of course you can eat

Mexican. You can order something low in calories. Is food being left around such as the big

candy dish on the receptionist's desk? “Here, one doughnut left, want it?” Does someone point

out the leftovers from the office party, or does your spouse leave half the chips for you? “I know

you love these.” Is someone creating special (fattening) food just for you? Are there new holiday

rules such as, “It’s your birthday, and you have to have a piece of cake.” Sharing doom is

particularly discouraging: “I am so proud of you for trying this, even though you know that 95%

of people fail to keep the weight off.” Or, “It's not my business, but don't runners get a lot of

injuries?” Someone might do a bit of amateur psychoanalysis by saying, “You know, you’re not

as funny as you used to be, before you lost weight.”

Sometimes a person will successfully lose weight, and then the saboteur will try their best to

get the weight back on. A husband might buy his formerly heavy wife something in her old size

with a box of candy. The wife will need to see this as a control issue; it’s obvious that the

husband worries that his attractively slim wife will stray. Sometimes the daughter’s mother

wants her to accept her larger size because it is like the mother’s. Co-workers by their nature are

competitive. Thin, fit people look and act successful, and they attract notice for a promotion.

We have a couple of ideas to smooth things along. Explain that getting healthy is a priority

now and forever. Invite a potential saboteur to work out with you. Cook a delicious dinner and

invite him or her over. Thank him afterward for supporting you. If a relative just won’t leave you

alone unless you taste sometime, go ahead and have a bite. This is excellent practice for portion

control. Be firm. Share a low-calorie recipe that can replace pie, chips, or ice cream. Encourage

others to get healthy with you. When they see your enthusiasm, they will. Don’t be afraid to toot

your horn every time you lose five pounds.

What about our own feelings that sabotage our efforts? Each example below includes a

proactive action we can take. This is a brief list of nine negative feelings, ending with leashing

them for motivation.

When we’re lonely, food can feel like a friend, a companion, or even a lover.

Eating helps pass the time, but it never provides what another person can. Instead

of eating away loneliness, we need to connect with new people, make new friends, or reach out in a new way.

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When we’re defeated and feel hopeless, we can’t be bothered to take the time

and effort to eat right. Instead of eating when feeling despondent, we need

reminders. We need to do something life-affirming. This can be anything from

helping someone in need to seeing a beautiful piece of art.

Fear triggers many food cravings. This uncomfortable feeling leaves us with a

sense of powerlessness. Instead of eating, we can give ourselves a reality check.

Worries can become tools to help us get plans in place. We can prepare for our

future and take care of ourselves.

If feeling disappointed, food can feel like a great consolation prize when life

isn’t giving us our fair share. Instead of eating, we can use disappointment to get

clear about what we really want in life. What steps do we need to take to get

there?

Frustration drives us to binge. When we can’t figure out how to do something,

food can feel like a solution to the intense agitation we’re experiencing. Instead of

eating, we can take a breath, or a walk, or just sleep on it. We often find answers

in dreams or when we relax. A solution comes along effortlessly after we

surrender to the struggle.

Anger can feel overwhelming and scary. Food can feel like the perfect way to

stuff fierceness inside. Instead of eating, we can find another outlet for our anger.

When the sparks die down, there is important information behind the rage we feel.

Self-doubt is a negative inner voice that can give way to overeating. Eating

actually distances us from our inner being. We need to be gentle with ourselves.

Don’t we deserve the tenderness, love, and care that we show others?

Happiness makes us excited. It’s not just negative feelings that can make us eat.

It can be positive ones, too. Eating when we’re happy can be a way to deflect the

good things going on in our lives. Instead of eating, we can take in the joyful

experiences. We own them, should cherish them, and be grateful for them.

Anxiety is probably the one emotion responsible for most eating disorders.

The jittery, jumpy feeling of anxiety makes us physically uncomfortable. This

discomfort can make food seem like a simple solution to settle our belly full of

butterflies. Instead of eating, we can look for real ways to soothe, comfort, and

calm ourselves. Anxiety is an unavoidable part of life, but we have many options

for how to deal with it.

When we’re depressed, we might not be able to muster up the effort to nurture

ourselves with good food and exercise. Simply getting out of bed can be an effort.

Instead of eating, we can take one loving action. This could be prayer, getting

support, or sitting in the sunshine. Overeating reinforces our depression.

When we stop feeding feelings, our feelings can provide us with essential

information that guides us. We can use strong emotions to propel us forward instead of getting stuck in emotional eating.

* * * *

If we eat something that doesn’t agree with us, we could be allergic to it. A food allergy

is an immune system response when the body believes that food is harmful. Eight foods that

account for 90% of food allergy reactions are milk, eggs, peanuts, tree nuts such as walnuts and

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cashews, shellfish, soy, and wheat. We can prove this by using an Elimination Diet followed by

that suspected food. In an Elimination Diet, any food that is suspected of causing an allergy or

intolerance is eliminated for a period of four days to three weeks, until symptoms are gone.

Depending on the severity and type of symptoms, an Elimination Diet may range from

moderately to severely restrictive in the amount of foods allowed.

To create an Elimination Diet, eat only hypoallergenic foods. These are under the radar for

allergies and include lamb, pears, apples, rice, most vegetables, most beans and legumes (except

peanuts!) and the “non-gluten” grains (for example, millet, quinoa, and amaranth). Whole wheat

is a gluten grain, and some individuals are allergic. Once the body has adjusted to the absence of

suspected foods, these foods are systematically added back into the diet, and any resulting

symptoms are noted. In other words, your allergy will rise up and make you suffer from allergy-

related reactions such as an upset stomach, itchy skin, irritable bowel syndrome, migraine, and

asthma. Some individuals manage adverse food reactions with a Rotation Diet where a problem

food is eaten in small quantities once every four days.

* * * *

Laughter, the rip-roaring kind, has a restorative quality. Humor heals us even when we

face tough health issues and hard financial times. Of course not everything is nose-snorting

funny. When issues can’t be taken lightly, we can do something. Volunteer work and acts of

kindness heal the heart of both the giver and receiver. We need to figure out ways to take care of

our spirit. Below are some solutions for various predicaments, ways to just enjoy life, and

motivational tips to keep you on track.

Summer is the season of celebrations, whether it’s someone’s birthday or relatives are

visiting. Top party planners tell us that what makes a party great isn’t expensive food. Rather,

it’s delicious and familiar favorites. In our family, it’s barbequed ribs and min-burgers hot off the

grill, scalloped potatoes, sweet corn, a tossed salad, coleslaw (can’t beat KFC’s) and a signature

drink. Mine is non-alcoholic, made from sugar-free 7-up, low-calorie cranberry juice and topped

with sherbet. We don’t need to eat what isn’t on our plan. If kids are in attendance at your family

picnic, many regional parks have trains. Get on board with them.

* * * *

Enjoyable chitchat makes us feel good, but stimulating two-way conversation also uses

analytical skills, according to Sprouts Farmer’s Market writer Chris O’Brien who reports on

research led by Oscar Ybarra, PhD. “Sometimes people think socializing is a waste of time or

they have more important things to do, but socializing can keep you sharper mentally.” From a

brain health perspective, a ten-minute daily conversation has about the same positive effect on

the brain as doing a crossword. Ybarra’s study suggests that the complex interactions during a

conversation—listening, understanding, inferring, staying on topic, and adapting to new points of

view—provide a mini-workout for the brain and keep it fit. As the research indicate, the

incidence of Alzheimer’s was lower in people characterized as actively social but higher in those

who reported feeling lonely. If you’re at work, wonder over to the water cooler and talk!

* * * *

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There is peace of mind that comes from living within our means. Thinking about the

adage, “Keeping up with the Jones,” is a particularly bad idea during tough economic times. A

couple of years ago, one of our neighbors had an extension (a magnificent state-of-the-art

kitchen with a fireplace) built. But last year the husband lost his job, and their house (with the

two mortgages) went into foreclosure. My husband reminded me yesterday that he and I won’t

be buying new cars for awhile with college expenses for our two youngest that will continue for

at least five years. Quite frankly, that reminds me of another point about my CPA husband, who

is an exceptional listener. Loving people are more precious than any amount of money.

* * * *

Divorce-proof your marriage or partner-relationship with compliments. After marriage

researcher John Gottman Ph.D. interviewed 3,000 couples, he discovered that spouses who

average five compliments to every one complaint they make toward each other are almost

guaranteed never to divorce. Why? Acknowledging the positive brings on positive feelings in the

person giving the compliments and makes the recipient more willing to take those actions again.

This strengthens the relationship. Be sure to personalize your compliments. Instead of saying,

“That’s a nice shirt, love the crazy print,” you might say, “You look handsome in that unique

shirt.”

* * * *

Are you surrounded by snow or rain? Would you like to send your energy skyrocketing?

Try a couple of these things. 1).Wake up muscles with a 20-second squeeze. Interlace your

fingers and push your palms together so that they touch. Alternate squeezing each hand with the

other 10 times to awaken your muscles and get energy flowing through your body. 2). Unplug

yourself! Every time your cell rings, it causes a surge in the stress hormone adrenaline. Over

time, this is exhausting. Turn it off for a couple of hours and reclaim your get-up-and-go. 3).

Refuel with this breathing trick. Inhale through your nose and hold it for 5 seconds. Exhale

through your mouth for 8 counts. These deep breaths will increase oxygen flowing through your

body and boost your stamina. 4). Sip water with a half lemon squeezed into it, and this drink will

get rid of toxins. People in India have been using this trick for centuries to keep their pep going

all day long. 5). Shorten your to-do list to stay sharp. Facing a long list is discouraging and

triggers stress. Trim down the list to no more than five things. As you cross them off, your sense

of accomplishment will send your energy soaring. Snow or rain, so what—we can still feel great!

* * * *

The secret to longevity has been revealed, and it also makes us popular wherever we

are. New research from the National Institute of Health found that women with relaxed

temperaments have a 15% greater chance of outliving their more dramatic counterparts. The

reason: whenever you get upset, your body pumps out stress hormones. In the long run, these

chemicals can set you up for heart disease, depression, and other illnesses. So the next time

you’re ready to fly off the handle, slowly count to five (or ten!) before you respond.

* * * *

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Will you have to face a difficult relative soon? Many maxims about relatives point to being

stuck with them! Because they are within our social network, they’re stuck with us, too. We can

turn peculiar relatives (who bring out the worst in us) into “social capital” by being a good

listener. Our health and theirs might depend on it. Listening is a way to diminish stressors. When

faced with the person-of-difficulty, at least we can reduce the toll that stress takes on our body

and recharge our energy reservoirs by learning more about ourselves and why we are reacting

negatively. We can anticipate how the relative’s behavior shifts our mood from happy to

anxious, irritable, slightly depressed, and quick to react in a negative way. We want to stick to

our principles and behave appropriately, rising above the negative consequences of this toxic

relationship.

When I am going to be around a relative who rubs me the wrong way, I make sure I get lots

of sleep and exercise vigorously prior to a visit. After I’ve done that, I become an attentive

listener. My goal is to get along, and this seems to work most of the time. Of course sometimes

we are caught by surprise.

This happened recently when a certain food-police relative who lives in Northern California

stopped down for a visit. The first thing he did (his usual form) was look into our refrigerator and

was horrified to find boxes of frozen pizza. First, let me tell you, Vincent (an alias) has

transformed himself from fat to thin before becoming Chief Foodcop. True, he takes pride in

how he eats. But this subject is the center of too many conversations about how he has made and

sustained life changes. It’s better not to talk about one’s accomplishments unless someone asks.

Although Vince with his food obsessions tends to bore most people, he makes it worse because

he’s snooty. My husband thought it was entirely obnoxious when Vince droned on and on about

the “true waste of calories in pizza.” (Our twenty-something daughters have friends over, and not

everyone is dieting, particularly guys.) Although I said it with a smile and in a gentle voice, I

told him he was being condescending and no one should tell others what to eat or not eat. My

husband told Vince that he looked hungry and asked if he wanted some! Anyway, I just wanted

to say that when dieting, we don’t have to mention it.

We don’t want others to feel sensitive about what they’re eating. I like having fruit on the

counter for us to munch on, but for those who want it, there’s plenty of frozen pizza and lasagna

in the freezer. We reacted as tactfully as possible to Vince’s “orthorexia,” which is an extreme

fixation with healthy eating. Yes indeed, Vince will tell you it’s suicidal to eat French fries. I’m

glad we expressed ourselves because after that, Vince’s more nurturing side took over.

* * * *

When we dress up, we radiate self-confidence. A study in the Home Economics Journal

reveals that wearing your dressier outfits for everyday activities makes people see you as

friendlier and more approachable. When we wear dressy outfits, it tells others that we’re

confident, positive, and energetic—and people are naturally drawn to folks with these qualities

like a magnet, confirms Tonya Reiman, author of The Power of Body Language. Research shows

that women who wear makeup to work are promoted 30% more often than those who don’t, earn

20% more money and are treated better by bosses and co-workers. The reason has to do with

giving the impression that you care about your job and how you are perceived. Management

makes an interesting assumption: if you pay attention to detail on yourself, you pay attention to

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other things as well. When you look good, you feel more confident, and that makes you a better

employee.

* * * *

Getting along with ourselves does not work if we put ourselves last. Is there something in

your life that could use an overhaul? If you want it, convince yourself you are up to the task.

Writing down goals makes us more likely to achieve them. A good therapist listens to problems

but also helps a patient (whose life is falling apart) by putting pieces back together. We can’t feel

attractive if we are out of shape and overweight. A long work day makes us tired enough to go

for fast food when it would be better to microwave a frozen dinner and make a salad to go with

it. Change is actually scary. Identify your goals and approach them in baby steps. You can apply

some of what you have learned here to other parts of your life. You are keeping a food journal.

You are exercising, even if it’s just fifteen minutes. If you want a raise at work, take on more

responsibility; and say something like this to your boss: “That aspect (whatever it is) of the

project is important (because…). I’d like to handle it.” Little accomplishments put us in control.

If you’re in a dead-end relationship, write a letter to your significant other but don’t mail it.

Journaling is a way to learn about yourself. You might write, “I deserve a person (man, woman)

who cares as much about me as I do about him.” Maybe the other person doesn’t express

affection as openly as you do. Women tend to be more outgoing, while men tend to hold their

feelings inside.. By keeping a journal, you might recognize his love expressed through kind

actions but not words. Did he see you in a rush and offer to go to the store? At the end of the

marketing list, scribble 'I love you,' 'You're great,' 'I'm glad you're mine,' 'You're sexy,' or 'You

make me happy.' Of course, you will know your relationship is over if one of you is cheating or

you are fighting all the time instead of working on issues. If you are the only one seeking

professional counseling, then you’ve had enough! Journaling can also be used to support your

personal goals such as budgeting. If you’re trying to save money, you need to write down

absolutely everything you spend, and then analyze it. Practice positive thinking. Replace a

negative thought with a thought that supports your goal. Think of something to do that is fun

every day. Be kind to yourself and allow for some failures.

* * * *

If you’re sitting in your cubicle with the blahs, look at a photo of your pet.

Or, because pet calendars are humorous, sweet, and gentle, buy one. Holistic teacher Cathy

Holt, author of The Circle of Healing, writes about the sacred garden of nature, where animals

and plants offer healing messages and relax us. Holt reminds us to flow with the circle of life and

tap into the power of nature to lighten us up.

* * * *

Take a vacation—you’ll live longer! Whether you visit far-off lands or opt for a

“staycation” by taking day trips close to home, taking time off isn’t just for fun. Recent research

shows it is a key to living longer. An analysis of the 20-year Framingham Heart Study reveals

that women who skip vacations are nearly eight times more likely to develop heart disease.

Vacations distract you from day-to-day worries, lowering too-high levels of heart-ravaging stress

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hormones. Vacationing heightens optimism. You take positive feelings home. And married

couples who take a break from the everyday to enjoy new and stimulating activities together

have happier relationships.

In addition, upbeat workers are twice as likely to keep their jobs in this economy as negative

ones. “Management needs positive people who help boost morale,” says career coach Dale

Winston. If you don’t feel like smiling at work, start hanging around with positive workers. They

are not the complainers. Not only is optimism contagious, but your boss will associate you with

the happy group.

* * * *

Are you in the mood for chocolate, the mood elevator? Sorbee Chocolate Syrup is fat free,

sweetened with Splenda and makes a terrific milkshake with fat-free milk and ice.

* * * *

Are you feeling as if you might slip off your eating plan? Janice shares her motivating tips

for staying on track: When I’m stressed, I’m bummed and know there is danger for a pig-out.

This is official stress! I want to eat, eat, and eat something sweet and fat. How good is (a whole

lot of) bread, rolled up with butter and sugar, really? It isn’t! Overeating doesn’t help my self-

confidence. Now I can head it off with less damage—a bowl of ½ cup of sugary cereal and fat-

free milk. Fruity Pebbles is one of my favorite alternatives, but I don’t indulge unless I’m headed

for a major pig-out.

After we came up with a thousand-calorie healthy regime, I began to trust the process. When

my pants became loose, I let out a scream of jubilation that could be heard across the hall in the

dorm at college. I began to trust in the plan even more. I believe myself, too, that I’m able to

stick with the plan most of the time. My style is constant upkeep—eating healthy and working

out at the gym with time on the treadmill. Or, I find friends and go running. If no one wants to

go, I am my own leader and run or rollerblade on my own.

* * * *

Healthy does not look thick, Janice believes. When overweight, our bodies tend to be

apples or pears. I am a pear, and fat settles in the hip and upper thigh area. My mom is an apple

and can look straight up and down when overweight. Whatever our type, being twenty pounds

overweight is not pretty, but neither is being anorexic-thin. All of us know what our healthiest

weight is. Our bones and body type determine this for us.

It’s entirely possible to plan ahead with eating out with friends and stay on my thousand

calories by budgeting and being smart about ordering. I’m not deluded. With all the delicious

food available, planning is essential. My advice is to persevere, and you’ll find your secret

doorway. Mine is The Big Salad—field greens, low-fat protein. At any given restaurant, there are

a variety of salads on the menu. For instance, at Rubio’s I order a chopped salad with chicken

and tell them to hold the sour cream, the chips, and put the shredded cheese and (their lowest-

calorie) dressing on the side. My salad always goes naked without the chips and bread.

Sometimes when I’m out with friends, I order a cup of “clear” soup. Another thing, I never order

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first. Keeping a low profile, I don’t want to rain on big appetite parades. Believe me when I say I

love what I have ordered.

* * * *

Sometimes when I (Kathleen) think about the word control, it has a negative

connotation; controlling and control freak come to mind. I admit, though, that I try to achieve

organization in areas of time management and home neatness. I appreciate an organized drawer

and a neat closet, not to mention treasured me-time when I swim laps. These areas of control (my

schedule, eating plan, our home environment) help me cope when something negative happens,

and there’s a loss of control. When that happens, I think of the worry as a leaf on a stream,

floating past me. If I can’t do anything about it, I acknowledge the worry-leaf and let it float by. I

can’t control everything. In life, we just don’t know what might happen next. Sometimes we

have to let the leaves float by.

* * * *

Here is a strategy to sidestep a bout of stress eating. Isn’t it too bad the wrong kind of food

is comforting and calming? Soon after we’ve indulged, the fear of ballooning and associated

negativity set in. This starts another vicious cycle of overeating. Just remember, emotional eating

is a tough challenge for everyone who doesn’t have a skinny gene. That’s most of us! The good

news is that emotional eating is not prompted by real hunger. Drink water while getting out your

food journal and a pen. Write down what’s bothering you, and go on for pages if necessary. If

you have written out your daily food plan, you can usually head off a binge.

Let’s suppose, on the night before, you have written down when and what you will eat. There

isn’t a category called mindless munching, and this is how a binge often starts. We have found

that when we eat preplanned portions at certain times only, those are the only times when we’re

hungry after our bodies have adjusted, typically at the three week mark. Keeping to your rigid

plan does work, and you might try an additional method using Joseph Alban methodology for

acupressure: press the crease of your wrist directly below the pinkie finger, an acupressure point

known as Shen Men or spirit gate, for the count of three. While acupressure positively affects

involuntary brain functions related to stress such as heart rate, it also aids cognitive abilities such

as resolve and resilience.

* * * *

Are you feeling lonely? Call a friend, and if the friend isn’t there, just leave a message. That

in itself makes us feel good. Are you bored? Get outside and take a walk. Unless you live in

certain areas of the country where people believe only crazy people smile, smile and say hello to

strangers! In Irvine, California where we live, strangers greet each other when they pass on the

sidewalk. It’s uplifting in a simple way.

* * * *

It turns out that walking is better than any Rx for blasting fat. Research (new, from the

University of Michigan) tells us the value of a daily stroll to blast fat while making us healthier,

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happier, and more relaxed than any prescription medicine. Here are more benefits that walking

delivers: 40% sounder sleep, 65% more energy, 71% less anxiety, 88% better moods, 90%

improved confidence, 166% increased libido, 200% sharper thinking. Even small movements

signal muscles to burn fat from visceral fat cells. Unhealthy adipose tissue is lodged deep in the

abdominal region, and James A. Levine, M.D. Ph.D, tells us that walkers burn three times more

belly fat than non-walkers. Moderately paced walking keeps our appetite in check.

* * * *

Go easy on yourself. If you’ve taken up a new sport, you don’t have to excel at it. Your goal

is to get rid of some stress and have a little fun. Even with a simple sport such as running,

worrying about slowness is flawed logic. Perfectionism gets in the way of the benefits—how

good you feel while running, and your love of running just for the sake of running. With any

sport, the humbling truth of the matter is that there will always be someone else who is better at

it.

* * * *

Heighten optimism by simply picking an object to reflect on. Think about the materials it’s

made of, the people who assembled it, and ships or trucks that delivered it to the salesperson who

sold it to you. This Japanese approach, called Naikan, highlights the concept of people working

together and inspires gratitude. We can’t live our lives without problems and aggravation, but a

good measure of spirituality gives meaning to our lives and helps us focus on ways to keep deep,

quality relationships going. This makes us feel more content.

* * * *

Does your head hurt? Before you pop a painkiller, try sitting up straight, advises

neurologist Amarish Dave, D.O. As many as 20% of chronic headaches are due to shoulder or

neck tension. “Pressure on the top vertebrae in the neck causes pain and spasms that trigger

headaches,” explains Dr. Dave. Realign yourself with a stretch. Stand up straight, and then move

your chin back as you squeeze your shoulder blades together. Hold for three seconds, release.

Take 10-minute breaks. In one study, office workers (or anyone who sits at a computer) who did

stretches like the one described or who spent their breaks (two daily) in a comfortable chair with

a heating pad on each shoulder suffered 40% fewer headaches than usual. Dr. Dave also reminds

us to practice good posture and advises women not to carry huge, heavy bags. It is best to lighten

your load or at least shift your bag between shoulders. Lastly, sipping soothing black tea helps

lower levels of stress hormones that lead to pain.

Tips for perfect posture:

Shoulders level and in line with your ears.

Head straight, not tilted.

Chin parallel to the floor.

Arms the same distance from each side.

Hands in line with your hips.

Hips level, not sloped to one side.

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Knees and ankles straight.

* * * *

When times are tough, households merge. L.A. Times writer Anna Gorman interviewed

Orange County clinical psychologist Patricia Yglesias for her article on extended families

sharing quarters when adults lose their jobs and move in with their parents. Things get too close

for comfort, and Yglesias suggests these strategies:

Set a budget for the household and decide how the responsibilities and bills will

be divided.

Discuss expectations beforehand and continue communicating if issues arise.

Be aware of the different family roles and try not to revert to old patterns or

reignite old tensions.

Be respectful of relatives’ space and privacy, creating necessary time apart with

free or inexpensive excursions outside the home.

If this happened to us (yes, we are grandparents), I would spend time (lots of it with my

laptop) outside or at the library. If necessary, I would seek professional help.

If you’re taking a beach vacation, pack some beach reads. Reading some pages from a

good book shields our nervous system from decompression jitters (the kind we get when our

minds are still at work). Becoming lost in characters’ lives eliminates thoughts of our own

problems. Light fiction keeps our minds from running on obsessive thoughts. Fix up a comfy

lounger under the shade of a beach umbrella, have a jug of iced cold tea handy, enjoy the sound

of the surf, and immerse yourself in a good tale.

* * * *

Eric Schlosser, author of Fast Food Nation, proved the relationship between a nation's

fast food consumption and its rate of obesity. Schlosser contends that “it seems wherever

America's fast food chains go, waistlines inevitably start expanding.” Schlosser argues that the

United States has the highest obesity rate of any industrialized nation. More than half of all

American adults and about one-quarter of all American children are now classified as obese or

overweight. Those proportions are believed to have increased dramatically during the last few

decades, along with the consumption of fast food, so that the rate of obesity among U.S. children

is now twice as high as in the late 1970s.

An obese person is someone with a Body Mass Index (BMI) of 30 or higher. Today about 44

million American adults are considered obese, with an additional 6 million so-called super-

obese—i.e., they weigh about a hundred pounds more than they should. Schlosser comments that

“No other nation in history has gotten so fat so fast.” In simple terms, Schlosser argues, when

people eat more and move less, they get fat. In the U.S., people have become increasingly

sedentary and consume more restaurant meals, including fast food. As people eat more food

outside the home, they consume more calories, less fiber and more fat.

* * * *

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Good stress is hopeful. Bad stress is fearful, and Janice says, ”Nothing good ever happens

in The Valley of Woe. I’ve done my time there, but now I know how to climb out. When I have

too much to do, I make a list. I forgive myself if I can’t get it all done perfectly, but eating two

pints of ice cream doesn’t make the stress go away.” Now she piles fat-free cottage cheese in a

bowl, dices an apple, and gives it a shot of cinnamon. “Not bad!”

Martin Seligman, Ph.D., has spent three decades researching the topic of positive

psychology. In one of his many books, Learned Optimism, Dr. Seligman encourages people to

focus on strengths rather than weaknesses. By learning a solution and practicing it, we become

more optimistic rather than feeling helpless and overwhelmed. The process gives us confidence.

* * * *

Are you going to a funeral? My family is quirky and emotional. To cut down on stress when

my dad passed away, I wrote up some funeral etiquette:

You don’t have to wear all black. It’s okay that my coat is camel because in

Southern California, I don’t have use for many overcoats. My makeup will be

light in order to avoid the Gothic look.

At the mercifully short hour-and-a-half visitation prior to the service at the

church, I will share cute stories near Dad’s ashes, contained in a mahogany box. I

know he can’t hear us if we talk about him in a silly way.

Many will say, “Your dad has gone to a better place,” and offer religious tips

about getting through this. I will not share my relief that Dad died after suffering

acute renal and heart failure rather than the less truthful “he died after a brief

illness” in his obituary. I will thank them for coming.

Remember to use the bathroom before going to the church and burial service,

which will be long. Later, when we aren’t there, Dad’s ashes will be buried

alongside Mom’s under the Celtic Cross monument. In the near future, one of my

brothers will take some ashes to Scotland to disperse. I have plans to disperse

ashes when sailing out of Newport Harbor. Other siblings might keep theirs.

When one particular relative (we all have them, don’t we?) complains (the

reading choices, the music, long winded minister), tell the relative to take arguments and fist fights to the parking lot.

At my mother’s funeral, a lovely parishioner brought balloons and candy to the

church dinner. (The dinner reception is typical in the Midwest). If this happens to

you, thank the individual with the same thank-you notes you use for flowers or

donations.

The church dinner is catered, but many parishioners will bring casseroles and Jell-

O molds of every description, since Iowa is the Jell-O capital of the world. There

will be Ritz cracker trays and triangular pimiento cheese sandwiches. No one will

bring a salad or steamed vegetables. Just pick.

Have fun! You may not see these people again.

* * * *

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No matter how busy you are or how long your to-do list, new research shows that you can

still keep yourself in tip-top shape. These self-caring boosters will fit into a busy woman’s

hectic schedule:

Ease tense muscles in your aching back by turning on the radio during your

commute. Sitting behind the wheel for long periods aggravates the lower back,

and stress from heavy traffic gives us more back pain than heavy lifting.. Stress

hormones trigger inflammation and tension in back muscles explains author

Shawn Talbott PhD of her book, The Cortisol Connection. Listening to favorite

music relaxes muscles, distracting us from discomfort.

Avoid cancer with vitamins—A Vanderbilt study shows that a multivitamin must

contain calcium, magnesium, zinc and iodine in a balanced blend. Not only do

these minerals cure tiredness, they control more than 300 enzyme systems to help

cells divide normally without cancer-causing mutations.

Banish fatigue by s-t-r-e-t-c-h-i-n-g. According to Cornell University researchers,

stretching for two minutes three times daily raises your intake of energizing

oxygen by 30%. This boosts alertness and productivity by 60%. Do gentle head

rolls, shoulder shrugs, arm and leg stretches. You can sit in your chair, roll down

and touch your toes. Breathe deeply.

Top your vegetables with just a dab of butter or olive oil. Oil doubles your

absorption of thousands of youthifying antioxidants, as researchers at

Connecticut’s Manchester Memorial Hospital report. Fat binds to plant

compounds and help them slip through the digestive tract easily. You don’t want

to consume a lot of fat, but just a dollop of plant-based oil stabilizes blood sugar.

Cure insomnia by pulling a few plugs. I’m referring to high-tech gadgets like cell

phones and laptops that make noise. Anyway, these gadgets bring work home and make us feel tense. Isn’t silence a whole lot better?

* * * *

Do you ever wish your family would pitch in with the laundry, yard work, or dishes?

How about convincing your co-workers to do their part on projects? Honey attracts bees, and

using the honeybee mentality, here’s a way to delegate your workload. Praise excites the same

areas of the brain that get stimulated when we win the lottery. The more times those areas are

activated, the more people want to experience that good feeling. MRI scans show that people

want to offer a helping hand if you praise them for work they’re already completed. Try “Hey,

good job on the XYZ project” or “Honey, you picked up your room and threw in a load. Good

job!”

This strategy works the other way, too. Psychiatrist George Vaillant (author of Aging Well)

suggests that happiness (and successful aging) is derived by giving to others joyously whenever

one is able; receiving from others, gratefully, whenever one needs it; and being capable of

personal development in between. Dr. Valliant believes that the paradox of life is that old age

can be disturbingly wonderful! “Gratitude is almost always more fun than spite or regret.”

* * * *

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Will someone take your picture soon? Getting along with ourselves means putting one foot

forward and looking our best. A modeling position, known as ‘contrapposto,’ makes us look ten

pounds thinner. This pose is favored by fashion models. Go ahead and try it. A slight twist and

asymmetry it causes in our pelvis, torso, and shoulders makes us appear more graceful as well as

thinner. Another trick is to wear short sleeves. Exposing part of an arm shaves off about four

inches from our midsections.

* * * *

The secret for getting what we want for ourselves is ages old and is based on quantum

physics’ Law of Attraction. When we put Secret Number Two from the Little Gold Suitcase to

work for us, it means that our thoughts emit magnetic vibrations, and these vibrations have the

power to attract anything in the universe with similar vibrations. Have you ever thought of

calling someone, and an instant later, that person phoned you? The Law of Attraction is not a

coincidence. You might know positive thinkers. They get what they want by attracting people,

resources, ideas, and whatever they want in their lives. For instance, say we want to be lean and

healthy. We can let ourselves be drawn to strong green tea that gives us energy to be more active.

We can eat a little protein that curbs our runaway appetite for junk because what we want for

ourselves is more important. Send out a vibration to your thin, healthy self, and trick your brain

into feeling that way already. Visualize yourself the way you want to be. Are your steps more

bouncy? Trust your instincts when you feel like stretching. Stretch and feel how slender you will

be. Affirm that you can be a certain size and dance around the house. Visualize yourself as

happy, fit, and already thin, and you will be!

Martin Rossman, M.D., offers directions for practicing imagery in his book, Guided Imagery

for Self Healing.

Find a quiet place free from distractions. Lie on the floor or recline in a chair.

Loosen any tight clothing and remove glasses or contacts. Rest your hands in your

lap or on the arms of the chair.

Take a few slow, even breaths. If you have not already, spend a few minutes

practicing diaphragmatic breathing.

When you are feeling relaxed, gently close your eyes. Picture yourself lying on a

beautiful secluded beach with soft white sand around you, crystal-clear water, and

gentle waves lapping at the shore. Picture a cloudless sky above and palm trees

swaying in the breeze behind you.

Breathe in and smell the scent of the ocean and tropical flowers. Notice the

sounds of the waves gently rolling onto shore and the birds in the trees behind

you. Feel the warm sand underneath you and the warm sun on your skin. Notice

the taste of a refreshing tropical drink as you bring it to your mouth.

Stay in this scene for as long as you like. Notice how relaxed and calm you feel.

Enjoy the feeling of relaxation as it spreads throughout your entire body, from

your head to your toes. Notice how far away you feel from anxiety and stress.

When you are ready, slowly count backward from ten. Open your eyes, feeling

relaxed but alert.

* * * *

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Can we mix religions and ideologies? Of course, we can. I know a nun who practices Zen. I

like knowing who I am in my own culture but enjoy the wisdom and beauty of meditation

practice. Zen offers gentle anecdotes and practical exercises as a means of learning the skill of

mindfulness—being awake and fully aware. From washing the dishes to listening to a message

from a difficult relative (ha, ha) to peeling an orange, every moment holds within it an

opportunity to work toward self understanding and peacefulness. I don’t expect complete

understanding and total peacefulness, since I am only human. You can try this at home—sit on a

cushion in a half lotus with three points of bodily contact with the floor. Keep your back straight.

This is important because the neck and head should be aligned with the spinal column. They

should be straight but not stiff and wooden. Keep your eyes focused about a yard in front of you.

It’s fine to smile a little. Now begin to follow your breath and relax your muscles. Concentrate

on staying aligned and following your breath. Let everything go. Let that little difficulty go. You

are not in charge of it. As a half smile appears, you are letting go of worrisome facial tension. Be

like a water plant that flows with the current.

Chinese philosophers know how to relieve stress. For more than 2,000 years, Asian

philosophers and many others have been following something called the Tao, pronounced

“dow,” which means path. Tao is a set of techniques that Chinese believe helps them become in

sync with the world and their surroundings in order to ease stress and promote harmony and

happiness. Researchers believe they are right. Here are a few simple tricks to make you feel

relaxed:

Listen to your gut. Taoism teaches the principle of wu wei, which means effortless

effort. Do what feels right and natural.

Go with the flow. “When water meets an obstacle, it doesn’t give up or stop. It

flows around, seeps underneath or runs over to get to the other side.”

Remember that tomorrow is another day. Taoists don’t beat themselves up over

mistakes; life is a steady movement.

Play more. Taoism encourages yu, or free and easy wandering. Play with your pet.

Do something fun. Take a walk. Call a friend.

Smell the roses and coffee. A Taoist motto goes: Talking about a path is not

walking it. Focus on your senses. Be in the moment.

Connect with nature. There’s a reason Asian homes are built around a garden.

Being near nature calms us, increases optimism, aids problem solving and even

eases pain. In the Chinese Garden, the solidity of stone (yang) is balanced by the

softness of water (yin). When opposites, yin and yang, are in balance, there is

rejuvenating energy.

* * * *

Write a letter to a soldier. Log on to OperationMilitarySupport.com for the name of a

soldier who doesn’t receive regular mail. Even a short note of thanks for serving our country or

holiday-themed card will add cheer to his or her day. In Kenneth Pelletier’s book, Sound Mind,

Sound Body, he stresses how altruistic work is closely related to the ability to overcome life-

threatening crisis and disease. Caring about others gives us a positive orientation and sense of

belonging in our world.

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CHAPTER SEVEN

Making Your World Golden

When our hands are busy, making small improvements to our surroundings, we find

joy in where we are. There are so many good things besides food—laughs, hugs, blue skies,

great friends and an affectionate family. Sometimes we come up with ways to improve our

surroundings. Little projects are fun and keep us from eating. Janice painted her bedroom here at

home this summer. Wanting her walls more colorful than college dorm blah-beige, she chose

saltwater taffy colors—pink, green, and yellow. She spent the first day drawing lines and

masking-taping. Painting took several more days, and she was so engrossed and constantly

moving that she lost four pounds that week.

* * * *

Want to tone down your appetite? Studies confirm that the color blue is a natural appetite

suppressant because our human brains are programmed to subconsciously associate the color

blue with spoiled food. Serve food on plates of any hue of blue. If you are trying to cut back

portions, install a blue light in your fridge to make between-meal raids less appealing. Come to

think of it, blueberries are really purple.

* * * *

Use a salad plate instead of a dinner plate. Our portions will look more bountiful. Dinner

plates are 50% bigger than salad plates. The bigger the plate, the more we pile on. Yet studies

reveal that as long as our plate looks full, we feel satisfied. Switching from a 12-inch to an 8-inch

plate is effortless, and you will feel content eating less.

* * * *

Maybe it’s the fact we have so many pets that drove me to window box gardening. Dogs,

cats, and nibbling bunnies can’t get at the plants. Geraniums and ivy are favorites for semi-shade

window boxes.

Or, try an herb garden. Be sure to include parsley. Its menthol oils affect our body’s internal

temperature gauge, cooling us down from the inside. According to researcher Jonny Bowden,

Ph.D., CNS, age-proofing parsley packs one of the most nutritious punches around. More than a

pretty garnish, it is loaded with flavonoids that protect against cell damage and even neutralize

carcinogens such as smoke from cigarettes and a charcoal grill. It’s filled with vitamin C, beta

carotene and even folic acid, and it boosts blood circulation. Parley is one of the best breath

fresheners around; pop a spring in your mouth. Oregano is a great choice also; half a teaspoon

has as many antioxidants as three cups of spinach.

* * * *

If the weather’s warm where you are, it might be butterfly season. For an emotional lift,

invite butterflies to your backyard, balcony, or patio. You can attract these beautiful creatures to

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your garden with the right flowers. Just a few nectar-producing plants, such as lavender, daisies,

asters, or hyssop, will do the trick. Whether you plant them yourself or pick up potted versions at

the garden center, place them in an open area that provides some shelter. A hedge or fence will

do to protect the butterflies from rain and wind. I set out a shallow dish of water with some

pebbles in it so butterflies can rest and take a drink.

* * * *

Making flower pens is easy. My pens tend to match the seasons because of silk flower

availability at craft stores. Make flower selections. Buy electrical tape, craft glue, and green

florist tape. At home, cut off flower tops, leaving a leaf and part of the stem. Tape the flower to

the top of a ballpoint pen with black electrical tape and then wrap it in spirals with green floral

tape, gluing it with “disappearing” craft glue. The pens look cute grouped into a flowerpot, or

give them away individually. People like them because they are easy to find on a desk.

* * * *

Fresh flowers are a mood brightener. This uplift is instantaneous when we step into a

florist shop. At home, make an inexpensive arrangement with a bouquet bought at the farmer’s

market or grocery store. Posies of smaller flowers tend to look best in shorter, stouter vases,

whereas longer flowers tend to look more elegant in taller vases. However, you can always cut

your flowers to the required length to fit the shape of your vase before you start arranging them.

Place flowers in your chosen vase and place the larger, more dominant flowers in first so as to

create the focus. Try placing these flowers at different angles to make the most of their

individual shapes and to give the arrangement a balanced feel. You should then add the smaller

flowers and finally the foliage to fill any gaps and accentuate the mix of colors.

* * * *

Feathered friends will flock to your backyard after you make a quirky birdbath from

an assortment of garden-variety flowerpots. The top that holds water is a 14″ pot saucer. The

other pots are 8″, 9″, and 10″. Paint the outsides of pots in wicker white, and then add color.

Plaid, stripes or wiggly lines look fanciful. Or use foam stamps for motifs such as flowers, birds,

butterflies, and ladybugs. Finish by painting with an outdoor matte sealer to finish your shabby

chic birdbath.

* * * *

Almost any plant can be trimmed into a topiary. Using a pair of hedge clippers, it’s easy

to shape herbs, shrubs, and even small trees into desired shapes. Recently I clipped off all lower

branches of a row of six-foot whispering willow trees and shaped upper branches into

harmonious ball-shaped structures. Formal garden design gives us a sense of peace and comfort.

It’s tidy. My willow tree row is planted in the ground, but most topiaries are in urns or pots.

Some topiary candidates are upright rosemary, verbena, fuchsia, a small rose bush, small leaved

tree, boxwood, and juniper.

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* * * *

If you’re concerned that your age makes you less attractive, here’s an interesting

update: researchers found that when women were shown a series of images, the older women

were far less likely to recall the negative pictures than younger women. The reason is that with

age, the brain’s emotional amygdala is increasingly modulated by the rational dorsolateral frontal

cortex, blunting negative input. This information comes from Roberto Cabeza, Ph.D., professor

of psychology and neuroscience at Duke University. If blondes have more fun, gray-haired

women have even more! Is your hair turning gray? In order to avoid the nasty line where natural

hair grows out, many women are choosing not to color their hair.

* * * *

Taking care of Mother Earth makes us feel good. Worldwide, humans have played a

negative role in the environment when our activities release huge amounts of heat-retaining

“greenhouse” gases. Whenever we visit our parks, we try to reduce our impact in these ways:

Pack it in, pack it out. Dispose of trash, looking out for recycling receptacles. Carpool. Gather

family and friends and visit parks together. Reuse. When going on a picnic, instead of paper

plates, we use reusable plates and plastic ware. The water required to wash dishes is minimal

compared to the waste created by disposables. Check your tires. Adequate tire pressure reduces

emissions. Walk on the wild side. Instead of driving through the entire park, we park and explore

on bicycle or foot, getting the benefits of fresh air and exercise. Camp smart. We camp in a tent

or cabin instead of an RV, saving money and fuel, as well as significantly reducing carbon

emissions.

* * * *

Plant cultivation is pleasurable, whether inside or out. The long blooming time of orchids

adds to the joy of growing them. Or plant a tiny Japanese maple in a pot and grow it as a bonsai.

Grown outside, lavender, once it’s established, is a low-maintenance and drought-tolerant

plant. It’s a Mediterranean herb that thrives in hot, sunny locations with well-drained, alkaline

soil. There are many different varieties. To dry a fragrant bunch, tie it upside down until

moisture has evaporated. Enjoy the fragrance all year round.

My next-door neighbor, Kendra, grows lavender. Her mother grows it on a bigger scale at a

lavender farm in Oregon. At the moment, I’m imagining the wonderful scents of a field on a

foggy morning. Lavender is a natural stress and cold cure. Anxiety wreaks havoc on our immune

system by lowering levels of the white blood cells that fend off invading cold, flu and other

viruses. Luckily, the fix is as easy as taking a whiff of lavender. In a new study, two key types of

illness-fighting white blood cells returned to near normal levels in stressed animals who inhaled

R-linalool, the natural compound that gives lavender its sweet aroma, reports the Journal of

Agriculture and Food Chemistry. This same effect holds true for humans. Turns out, R-linalool

balances an overwhelmed mind and body by calming more than 100 genes that have gone into

stress-related overdrive! Other plants that contain R-linalool are jasmine, laurel, sweet basil, and

lemon balm.

* * * *

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Visit an art museum. One of my favorite haunts is the Bergamot Station in Santa Monica,

once a station for the Red Car trolley line. This industrial space is now home to the Santa Monica

Museum of Art, plus two dozen art galleries, a cafe, a bookstore, and offices.

* * * *

Bunnies make interesting pets. We have two, both “fixed.” Some live happily as house

bunnies or on a porch, but we live in California and keep our bunnies outside. In the morning we

move Dee and Irv from their hutches to a pen in the yard, arrange boxes that have cut-outs for

tunneling, and put out food and water. When they’re in their big pen, they sniff around. After

they feel safe and relaxed in their environment, they run. This is entirely for their amusement.

They leap, twist around, land, and take off again. They are little chariots of fire and enjoy each

other’s companionship. Sometimes our daughters put a harness and leash on Dee and take her for

a walk in the park. For some reason, Irv doesn’t care for the harness.

* * * *

When the weather gets warm and sunny, we spruce up our outdoor spaces. They belong

to us, and we spend time there. Whether it’s a balcony or backyard patio, a new piece of outdoor

furniture adds cheer. Buy or sew covers for rattan chair cushions. A wooden picnic table or

bench might need painting or refinishing.

* * * *

There are three tricks to make a home feel larger. When small rooms look more spacious,

you increase the value of your home.

Going monochromatic with neutrals (beige, ivory, or light green) is great for

enlarging space. Upholstered furniture in a light tone blends nicely with light-

toned walls. Lighter tones reflect light while dark colors absorb it. The result is a

peaceful airiness.

Enlarge a cramped bedroom with a mirror on one wall and a small lamp placed

opposite. Light will bounce off the mirror, making the room feel larger.

The reflection of a plant also does wonders by extending depth.

* * * *

A front door expresses the heart and soul of the home. A screen door gives a casual look.

Change things around a bit with baskets, twig furniture, and welcoming potted plants.

* * * *

Feel cheery in giant polka dots. Thanks to designers, oversized dots are this season’s hottest

pattern. Use them to give your spring and summer wardrobe a splash of graphic color. Buy a

polka dot sheet and make into a tablecloth for the backyard picnic table. Consider covering your

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food journal with polka-dotted fabric. Do any of you remember the cartoon character, Polka

Dottie?

* * * *

Set out a pretty bowl of fruit. A research breakthrough for healthy eating and weight loss

came from a Penn State study. Two weight-loss groups ate the same calories, but one group

(called the Water Group) lost five more pounds than the other group and said they felt more

comfortably full. Average weight loss per week was three pounds. The water group ate foods

rich in water and shrunk their waistlines by two inches in six months. Melissa Hershberg,

M.D., analyzed results from the study. Water rich foods tend to be high in volume, low in

calories, and are consumed in higher volume. The Water Group ate 25% more food by volume.

Fruit is 80% water. In another study, subjects who ate three pieces of fruit a day lost 33% more

weight than those getting the same calories but no fruit. An added bonus is that fluid dilutes the

building blocks of sugar and reduces the need for the blood-sugar hormone insulin. Insulin

encourages fat storage in general and belly fat storage in particular, explained Dr Hershberg.

Currently in the U.S., about one if four people are obese and half are overweight. Obesity is

implicated in serious health problems, including type-2 diabetes, cancer, and heart disease.

There’s no mystery about excess body fat; we pack on pounds because our caloric intake exceeds

our caloric needs.

Tuck the Seven Secrets into your little gold suitcase and bring them wherever you go.

Secret Number One: For optimum fat melting, use your personalized formula to

calculate your daily calories; seven times your present weight is your daily

calories.

Secret Number Two: Pretend to weigh twenty pounds less. Visualize yourself as

a smaller person eating smaller quantities.

Secret Number Three: Plan your food for the day, and then keep yourself honest

with a journal. Include how hungry you are, where you’re eating and when, and

how you’re feeling.

Secret Number Four: Choose an exercise routine, and get moving for thirty

minutes every single day.

Secret Number Five: Keep to a rigid schedule for eating and drinking water

because rigidity is essential for creating new habits.

Secret Number Six: Get enough shuteye. If we’re tired, our bodies hold onto fat.

Secret Number Seven: Embrace the mind-body-spirit connection that underlies

self-confidence. When we’re doing what we need to do for ourselves, we enjoy

being in our own skin. The Gold Standard of Thin takes you on a positive

journey.

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Index for Recipes

Appetizers

Devils on Horseback 21

Deviled Eggs 22

Breakfast

The Skinny Latte 23

Banana Peanut Butter Roll 24

Eggs on Toast with Grapefruit 25

French Toast Served with Fresh Fruit 26

Oatmeal 27

Beef Entrées

Beef Kabobs 28

Cilantro-Lime Steak Fajitas

29

Ground Beef Meatloaf

30

Beef Rib Roast with Shallots and Herbs

31

Hamburger Surprise

32

Italian Spaghetti Sauce with Ground Beef

33

Steak and Potato Combo

34

Stuffed Peppers with Parmesan

35

Veal Cutlet Parmesan

35

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Chicken Entrées

Apple Curry Chicken with Brown Rice 37

Basic Chicken Soup 38

Buffalo Chicken Strips 39

Chicken with Rosemary 40

Cheatin’ Chicken—Made Easy 41

Chicken Cacciatore 42

Chicken and Spinach Quesadillas 43

Chicken Stir-Fry à la Philippines 44

“Fried” Chicken 45

Indian Style Chicken Breasts 46

Tortilla Soup 47

White Bean and Chicken Chili 48

Wily Chayote-Chicken Salad 49

Fish and Shellfish Entrées

Caribbean Style Baked Fillet 50

Coconut Lime Fillets

51

Crab Cakes with Orange-Dill Sauce

52

Crispy Baked Fish

53

Fish Ball Soup

54

Halibut Fillets

55

Salmon Burgers

56

Salmon with Yogurt Dill Sauce

57

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Tuna and Rice Pasta Primavera 58

Ham and Pork Entrées

Fiesta Pork Chops with Strawberry Salsa 59

Glazed Ham with Peas, Carrots, and Leeks

60

Pork and Broccoli Stir-Fry

61

Pork and Pineapple Kabobs

62

Pork with Couscous, Cashews and Kiwi

63

Pork Tenderloin Prepared with Apple Cider

64

Salads and Side Dishes

Apple Carrot Salad with Cheddar and Walnuts 65

Arugula, Pear, and Toasted Hazelnut Salad

66

Asian Salad with Peanut Noodles

67

Avocado and Blueberry Fruit Salad

68

Blueberry and Tortellini Salad

69

Beef Salad Southwestern

70

Chopped Salad

71

Classic Caesar Salad with Mozzarella Croutons

72

Cottage Cheese Salad

73

Feta, Broccolini, Radish Pasta

74

Green Beans Almondine

75

Grilled Potato Primavera Salad

76

Lobster Salad

77

Pink Grapefruit, Raspberries, and Walnuts

78

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Potato Salad 79

Sautéed Spinach with Almonds and Grapes

80

South of the Border Salad

81

Summer Squash and Pine Nuts Side Dish

82

Stuffed Shells

83

Shrimp Cocktail Salad

84

Studebaker’s Quinoa

85

Sandwich Entrées

Egg Salad in a Whole-Wheat Pita 86

Bacon Turkey Melt 87

Fish Sandwich 88

Ham Stuffed Pita 89

Muffaletta Family Size Sandwich 90

Office Lunch Box Favorites 91

Peanut Butter and Jelly on the Perfect “10” 91

Pizza with a Whole-Wheat Pita Crust 91

Pork in a Pita 92

Turkey and Swiss on Whole Wheat 93

Tuna Sandwich 94

Turkey Cutlets with Mozzarella in a Pita 95

Turkey Entrées

The Confetti Turkey Burger 96

Grilled Turkey Breast with Sun-Dried Tomatoes 97

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Red Chili 98

Snacks

Crunchy Spicy Chickpeas 99

Honey Peanutty Spread with a Granny Smith 100

Peanut Butter with Strawberries on a Cracker 101

Popcorn and Trail Mix Concoction 102

Ricotta and Lemon Peel Creme 103

Root Bear Float 104

Smoothies 105

Summertime Orange-Creamsicle Cooler 106

Sweet Potato French Fries 107

Vegetarian Dishes

Angel Hair Pasta with Peas 108

Cheesy Tomato and Broccoli Casserole

109

Eggplant and Pasta Revel

110

Mediterranean Lentil and Bulgur Stew

111

Omelet of Slimming Victors

112

Spinach and Tofu Pasta

113

Spinach Frittata a la Greco

114

Southwest Frittata

115

Tofu Stir-Fry

116

Verona Vegetable Bean Soup

117

Vichyssoise

118

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Woodbridge Spa Soup 119

Zesty Vegetarian Wrap 120

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