Food Cures (9 page)
Authors: Carol Svec
Sugar substitute
Thyme, dried
Vinegar
Vinegar, balsamic or red wine
Wheat germ
Worcestershire sauce
STEP 3…
GOING ABOVE AND BEYOND
To maximize weight-loss potential, here are some additional things you can try:
- Keep a weight-loss journal.
- Be aware of the foods that entice you to enter an eating danger zone. Keep them out of your pantry.
- Don’t multitask while eating—focus and enjoy.
- Get enough sleep.
DON’T RUSH DINNER
Speed-eating through meals could be hurting your waistline. In an interesting experiment, women were invited to eat a pasta lunch on two different days. On one day, the women were given a small spoon and asked to take small bites, put the spoon down between bites, and chew each bite at least 15 times. On the second day, the women were given a large spoon and asked to eat as quickly as possible without stopping between bites. On both occasions, the women ate until they felt comfortably full. When researchers measured how many calories the women had eaten, they found that they ate 67 more calories when they ate quickly than when they ate slowly. Although this may not sound like much, calories add up. If you wolf down both lunch and dinner, it could mean an additional 134 calories per day, or 48,910 calories per year. That’s the equivalent of 14 pounds. Once again, the tortoise beats the hare.
STEP 4…
MEAL PLANS
These sample menus include the foods and specific food combinations that will help you lose weight while feeling energized. Each meal is balanced with the right mix of high-quality carbs, protein, fat, and calories to help keep your blood sugars level and hunger at bay. Get ready to lose weight and feel
flabuloss
!
Some things you should know:
- All 42 meals—
that’s 14 options each for breakfast, lunch, and dinner (plus one bonus lunch, just because I couldn’t decide which yummy option to eliminate!)
—are presented at the lower caloric range to accommodate people who have lower caloric needs. For example, although breakfast meals throughout the book range from 300 to 400 calories, breakfast options in this chapter are approximately 300 calories (lunch options are approximately 400 calories, and dinner options are approximately 500 calories). If you have higher caloric needs and/or find yourself too hungry at any one meal, I’ve also included instructions for adding 100 calories to each meal.- Don’t feel you need to be limited to the meal plans. You can enjoy all the recipes in this book in your personal nutrition plan because I’ve provided caloric information on each. If you find that there are certain meals you love, by all means, repeat them. Although variety will ensure you get a wide variety of vitamins and minerals in your diet, it is okay to revisit the meals you enjoy the most. Also, if you sometimes eat frozen entrées, choose brands that fit within your calorie range for that meal. For example, a quick dinner might include a Lean Cuisine entrée and a pre-washed bag of salad with a reduced-calorie dressing. When eating out, keep your choices simple—grilled fish with steamed veggies and salad with dressing on the side. If you have some extra calories to play with, you may consider having a glass of wine with dinner or fresh berries for dessert.
- Every day, choose
one
option for each of the three meals—breakfast, lunch, and dinner. Then, one or two times per day, choose from my variety of suggested snacks. Snacks are grouped according to their calorie amounts (“100 Calories or Less” and “100 to 200 Calories”). Your job is to strategically pick snacks that fit into your personal program. You may also enjoy up to one daily item on the Fun Foods list. Pay close attention to the number of snacks you choose (and their portions)—when you’re trying to lose weight, everything counts.
Carefully note my recommendations for teaspoons and tablespoons. There are three teaspoons in a tablespoon—a mistake could get you three times the calories you counted on!- For the first week, starch is omitted from dinner—all starch, even high-quality starch like sweet potatoes, brown rice, peas, and butternut squash. Instead, your dinner for the first seven days is comprised of lean protein and non-starchy vegetables like broccoli, peppers, cauliflower, salads, and more. I use this approach during the first week because many successful clients have found it incredibly effective…
I’m sure you
will, too!
If you miss eating starch with dinner, rest assured you’ll be seeing them again—moderate amounts are incorporated during week two.- Beverage calories are
not
included. I encourage you to drink plenty of water with your meal, and two 8-ounce glasses of water
before
eating lunch and dinner (this will help keep you hydrated
and
thinking about our plan). If you’d prefer something other than water, stick with any preferred noncaloric beverages. Enjoy coffee and tea plain or with fat-free milk (and optional sugar substitute).
BREAKFAST OPTIONS
(Approximately 300 to 400 calories)
Each breakfast option is approximately 300 calories. If you’d like to increase to 400 calories, follow the instructions for adding 100 calories.
Fiesta Vegetable Omelet with Toast
In heated pan coated with nonstick cooking spray, sauté ½ cup chopped onion, ½ cup sliced mushrooms, and ½ cup chopped bell pepper (red, yellow or green) until soft. Beat 1 whole egg with 3 egg whites, pour over the sautéed vegetables, and add preferred seasonings. When bottom is cooked, gently flip. Fold omelet over and cook until egg mixture is firm. Serve with 1 toasted slice whole wheat bread (or 2 slices reduced-calorie bread), and top with 1 teaspoon reduced-fat, soft tub, trans fat-free margarine spread.
To add approximately 100 calories: Add ½ cantaloupe, 1 banana, or 1 cup berries
.
Cold Cereal with Milk and Fruit
1 cup whole grain cereal (120 calories or less per ¾-to 1-cup serving and 3 grams or more fiber). Serve with 1 cup milk (fat-free, skim plus, 1% reduced-fat, or reduced-fat enriched/fortified soy milk) and ½ sliced banana (or 2 tablespoons raisins or ½ cup berries).
To add approximately 100 calories: Add 1 hard-boiled egg
.
Strawberry-Banana Cottage Cheese with Almonds
1 cup fat-free or 1% reduced-fat cottage cheese mixed with ½ sliced banana, ½ cup chopped strawberries, and 1 tablespoon slivered almonds. For the cottage cheese, you can substitute 1 cup fat-free plain or flavored yogurt (180 calories or less).
To add approximately 100 calories: Add another tablespoon slivered almonds and 1 tablespoon wheat germ or ground flaxseed
.
PB&J English Muffin
1 toasted whole grain English muffin, each half spread with 1 level teaspoon peanut butter and 1 teaspoon jam. Serve with ½ grapefruit (or 1 orange, peach, or plum).
To add approximately 100 calories: Use a total of 2 level teaspoons peanut butter and 2 teaspoons jam on each muffin half
.
Scrambled Eggs with Turkey Bacon and Fruit
Beat 1 whole egg with 2 egg whites. Cook in heated pan coated with nonstick cooking spray, adding any preferred chopped vegetables (onion, red and green peppers, tomato). Enjoy with 2 strips reduced-fat turkey bacon and 1 orange (or ½ grapefruit or ¼ cantaloupe).
To add approximately 100 calories: Add 1 egg white (3 total) and 2 strips of turkey bacon (4 total)
.
Oatmeal with Berries and Nuts
½ cup dry oatmeal prepared with water, topped with 2 tablespoons chopped nuts (walnuts, pecans, soy nuts, slivered almonds) and ½ cup berries (sliced strawberries, blueberries, raspberries, and/or blackberries). Sweeten with optional sugar substitute.
To add approximately 100 calories: Enjoy a side serving of 6 ounces fat-free plain or flavored yogurt (100 calories or less)
.
Skinny Breakfast Burrito
Beat 1 egg with 2 egg whites. Scramble in heated pan coated with nonstick cooking spray. Mix cooked eggs with ¼ cup black beans and 2 tablespoons shredded fat-free or reduced-fat cheese. Wrap in 1 whole grain or spinach tortilla (100 calories or less). Add optional onion, bell pepper, salsa, and/or hot sauce.
To add approximately 100 calories: Add 2 tablespoons fat-free cheese and 2 tablespoons reduced-fat sour cream or guacamole
.
Apple Slices with Peanut Butter
2 level tablespoons peanut butter spread over 1 sliced apple (or banana).
To add approximately 100 calories: Add 1 level tablespoon peanut butter (for a total of 3 level tablespoons)
.
Toast with Cream Cheese, Tomato, Onion, and Lox
2 toasted slices reduced-calorie whole wheat bread (45 calories or less per slice), each topped with 1 tablespoon fat-free or reduced-fat cream cheese, sliced tomato, onion, and 2 ounces smoked salmon.
To add approximately 100 calories: For the reduced-calorie bread, substitute 2 slices regular whole wheat bread, or instead add ¾ cup fruit salad
.
Ham and Cheese Omelet with Toast
Beat 1 whole egg with 2 egg whites. Cook in heated pan coated with nonstick cooking spray. Add 2 ounces diced lean ham. When bottom is cooked, gently flip. Top with 2 tablespoons shredded fat-free cheese. Fold omelet over and cook until cheese is melted and egg mixture if firm. Season with preferred herbs. Enjoy with 1 slice whole wheat toast (or 2 slices reduced-calorie whole wheat toast) topped with 1 teaspoon reduced-fat, soft tub, trans fat-free margarine spread.
To add approximately 100 calories: Add an additional slice of whole wheat toast topped with 1 teaspoon reduced-fat, soft tub trans fat-free margarine, or ½ cantaloupe
.
Whole Grain Waffles with Yogurt
2 frozen whole grain waffles, toasted and topped with 6 ounces fat-free flavored yogurt (100 calories or less) and 1 tablespoon wheat germ (or ground flaxseeds).
To add approximately 100 calories: Add 1 cup berries (or 2 tablespoons chopped walnuts, pecans, slivered almonds, peanuts, or soy nuts)
.
Rice Cakes with Cottage Cheese and Tomato
3 rice cakes topped with sliced tomato, onion, and 1 cup fat-free or 1% reduced-fat cottage cheese.
To add approximately 100 calories: Add ½ cantaloupe (or 1 apple, 1 banana, or ¾ mango)
.
Peanut Butter Pita and Yogurt
1 (70-calorie) whole grain pita bread (or 1 slice whole wheat bread) with 1 level tablespoon peanut butter. Enjoy with 1 cup fat-free plain or flavored yogurt (120 calories or less).
To add approximately 100 calories: Add 1 regular-size whole wheat pita bread (150 calories or less) and 1 extra teaspoon (not tablespoon) peanut butter
.
Tomato-Cheddar Melt
2 slices reduced-calorie whole wheat bread, lightly toasted. Top each slice with sliced tomato, optional onion, and ¾-ounce slice reduced-fat Cheddar cheese. Bake in 350°F oven until cheese melts. Enjoy with 1 cup fresh berries (or 1 apple or 1 grapefruit).
To add approximately 100 calories: For the 2 slices reduced-calorie bread, substitute regular whole wheat bread (or add 6 ounces fat-free plain or flavored yogurt—100 calories or less)
.
LUNCH OPTIONS
(Approximately 400 to 500 calories)