Diets - Weightloss Article

Diets - Weightloss Article

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Weight Loss, Weight Control,
Fat Management
The latest statistics are shocking. One out of every three Americans is overweight! This doesn’t count kids who
are rapidly becoming an overweight generation. Right now, two-thirds of Americans are trying to lose weight.
Amazingly, of those, only 20% are actually reducing their calories or exercising. Next to smoking, obesity is a
leading preventable cause of death in the United States, contributing to in excess of 320,000 deaths each year.
It’s all up to you. First, decide you want to be thin.
Once you make the decision to be a thin person, analyze what your weight loss block really is. I’ve identified
three of the most common and developed comprehensive programs to address them. Each of the three plans has
years of observed success behind it. Identify your most prominent weight control problem, especially if there
seems to be more than one. As improvement is realized in the primary area, secondary problems are often overcome
in the process. If lingering problem spots still exist, address them with additional supplements after the
first program is underway and producing noticeable results.
Try these quick self-tests to analyze your personal weight loss challenge:
1. Lazy Metabolism and Thyroid Imbalance after 40:
Answering “yes” to 3 of the 5 questions below shows you may be experiencing weight gain related to low
thyroid and lazy metabolism.
• Do you experience weakness and fatigue, especially in the morning?
• Do you have digestive disturbances like heartburn and indigestion?
• Do you experience unusual depression and anxiety?
• Have you experienced unexplained weight gain after age 40?
• Have you had breast fibroids, accompanied by hair loss?
Weight gain after 40 or after menopause usually means lowered thyroid and metabolic activity. Huge studies
reveal that 1 in 10 women over 65 have early stages of hypothyroidism! Boosting metabolism and supporting
your thyroid is easy. Add sea vegetables to your diet like kelp, dulse and nori, rich in natural iodine, as a mainstay.
Or take sea greens in capsules, like Crystal Star® Ocean Minerals™ caps. Herbal formulas show good results
for weight problems caused by low thyroid activity. Try Crystal Star® Thyroid Meta Max™ caps or Gaia Herbs
Thyroid Support phytocaps. Add thermogenic spices like cinnamon, cayenne, mustard and ginger to speed up your
fat burning process. Add ice to your drinks to boost calorie burning… up to 25 more calories per drink! Avoid
breads and pastries; if you have any tendency to wheat or gluten allergies you’ll bloat when you eat them.
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2. Overeating Fat, and Sugar = Excess Calories:
Answering “yes” to 3 of the 5 questions below shows you may be experiencing weight gain related to overeating
fat and sugar calories.
• Do you binge on junk foods, especially fatty and sugary foods?
• Do you eat all of your calories at one meal?
• Do you have second and third helpings at a meal but still feel hungry?
• Do you experience a wired feeling that is only relieved by eating sweets?
• Are you easily frustrated, and moody with frequent crying spells?
Overeating is a big reason why it’s so hard to lose weight. Our lifestyles don’t help. 45% of every food dollar
is spent on eating out, and restaurant portions are bigger than ever as consumers demand more food for their
money. Control your portions so you don’t overeat. Reduce fats to 20% of your food intake. (Don’t replace fats
with fat substitutes like Olestra.) Take your time eating to prevent overeating. An herbal appetite suppressant
with St. John’s wort is appetite will power against cravings for fatty foods. Crystal Star® Will Pow er™ caps with
St. John’s wort are great to reduce appetite surges and overeating binges. Target excess sugar in the blood with
herbs for weight loss. Crystal Star® Sugar Control™ formulas for high or low blood sugar reactions. Increase
healthy essential fatty acids (EFAs) from sources like seafood, sea greens, flax seed oil to cut cravings for fat.
Health from the Sun CLA is the best weight control EFA source, 3000 mg. daily. Use enzyme therapy to improve
fat metabolism. Crystal Star® Dr. Enzyme II: Fat & Starch Buster™ or Transformation Lipozyme.
3. Liver Malfunction, Cellulite Formation, Stress-Related Weight Gain:
Answering “yes” to 3 of the 5 questions below shows your weight gain may be related to stress, liver malfunction
and cellulite.
• Do you have chronic daily stress, daytime fatigue and/or nighttime sleeplessness?
• Do you have bulgy, dimply skin on hips, buttocks, thighs, knees (women) torso, stomach (men)?
• Do you have poor digestion that worsens after fatty meals or chronic constipation or heartburn?
• Do you have a thick waist that doesn’t go away even with exercise and diet improvements?
• Do you have frequent overeating binges that are triggered by stress reactions?
Today, most of us have a liver overloaded with toxic build-up, and it can be responsible for weight gain and
cellulite formation. Detox your liver with Crystal Star® Liver Renew™ caps or Planetary Bupleurum Liver Cleanse.
Add B complex to assist with liver detox and fat metabolism. For cellulite control, use Health from the Sun Lean
For Less program or Crystal Star® Cellulite Release™ caps (they work).
Cellulite Tip: Seaweed body wraps are especially good because they squeeze cellulitic waste back into the
working areas of the body so it can be eliminated. Check out a nearby day spa or take a Crystal Star® Hot Seaweed
Bath™. New research shows high stress may make you gain weight in the tummy area. Crystal Star® Tumm y Bulge
Cortisol Control™ caps fight stress reactions and maximize fat burning.
Watchwords:
Everybody knows yo-yo dieting doesn’t work. Did you know it increases the risk of gallstones, too? For the
best results, start slowly on your weight loss program and stick with it. The five keys to an effective weight control
diet: low fat, high fiber, stress control, regular exercise, lots of water.
Fat isn’t all bad. It’s your body’s chief energy source. Most overweight people have too high blood sugar and
too low fat levels. This causes constant hunger; the delicate balance between fat storage and fat utilization is upset;
and your ability to use fat for energy decreases. Eating fast, fried, or junk foods aggravates this imbalance. You
wind up with empty calories and more cravings. Fat becomes non-moving energy; fat cells become fat storage
depots. But don’t replace fats with fat substitutes like Olestra. Fake fats fool your tastebuds, not your stomach.
In one study, people who replaced 20% of their fat with fake fats were still hungry at the end of the day and they
ate twice as much food as normal! Fake fats are nutrition thieves. Eating a one ounce portion of olestra potato
chips on a daily basis reduces blood carotene levels by 50%!
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Changing fat composition in your diet is the key. The importance of cutting back on saturated fat cannot
be overstated. Saturated fats are hard for the liver to metabolize. Focus on healthy fats from seafood, sea greens,
nuts and seeds which curb cravings by initiating a satiety response levels.
Water can get you over diet plateaus. Dehydration slows resting metabolic rate (RMR), so waste products
like ketones build up in tissues. Drink juices or green tea each morning to wash out wastes.
A little caffeine after a meal raises thermogenesis (calorie burning) and boosts metabolic rate. Fat burning
spices like ginger, cinnamon, garlic, mustard and cayenne in your recipes work, too.
High fiber fruits and veggies are a key to successful body toning. Have an apple every day!
Choose 2 or 3 supplements to help the good fats burn bad fats:
Good fats burn bad fats, help stop binging: CLA (conjugated linoleic acid) 2000 mg. daily; Barleans Omega-3
Flax Oil or Udo’s Perfected Oil Blend; Richardson Labs Chroma-Slim lipotropic-carnitine.
Stimulate BAT thermogenesis: Evening Primrose oil 3000 mg. daily; Carnitine 3000 mg. daily; Crystal Star®
Thermo Thinner caps (women) or Spare Tire Repair™ (men); Gaia Diet Slim phytocaps; Esteem Trim & Firm AM
& PM; Nature’s Secret Ultimate Weight Loss; Herpanacine Diamond Trim.
Nutrient deficiencies lead to food binges: B-complex with extra B6 200 mg. boosts serotonin, metabolizes
carbs; low minerals lead to sugar craving: Try Crystal Star® Ocean Minerals™; Eidon Zinc liquid.
Control food cravings: Crystal Star® Will Pow er™ caps with St. John’s Wort; 5-HTP as directed; chromium
picolinate (400 mcg.); L-glutamine 2000 mg., spirulina and bee pollen for sugar cravings; Pinnacle Estrolean;
NADH 5 mg. in the morning for an energy lift and to help drop those last five pounds. Ginkgo biloba extract 2
– 3 times a day to help reduce stress linked to weight gain around the middle (not if you are taking Warfarin).
Natural fat blockers: Fat digesting enzymes, Crystal Star® Dr. Enzyme II : Fat & Starch Buster™ or Transformation
Lypozyme; garcinia cambogia in formulas like Now ’s Citri-Max or Planetary Triphala Garcinia program;
Pyruvate aids in transforming blood sugar into energy, 5 g. daily; try Twin Lab Pyruvate Fuel; Chitosan reduces
absorption of fats; Esteem Chitosan Herbal Slim or Natural Balance Fat Magnet. Note: Gastrointestinal problems
may result from excessive use of pyruvate or chitosan.
Boost metabolism: Jump start your weight loss program with calcium, about 1600 mg. daily or Lane Labs
Advacal Ultra. Enzymatic Therapy Thyroid/Tyrosine caps, or for compulsive eating, tyrosine 1000 mg. with zinc
30 mg. daily. Ayurvedic guggulsterone, like Solaray Guggul caps; Crystal Star® Thyroid Meta Max caps.
Regular exercise almost ensures weight loss
Daily exercise is the key to permanent, painless weight control. Exercise releases fat from the cells. (Exercising
early in the day can raise metabolism as much as 25%! Exercising before breakfast is best because the body
dips into its fat stores for quick energy.) Even if eating habits are just slightly changed, you can still lose weight
with a brisk hour’s walk, or 15 minutes of aerobic exercise. One pound of fat represents 3500 calories. A 3 mile
walk burns up 250 calories. In less than 2 weeks, you’ll lose a pound of real extra fat. That’s 3 pounds a month
and 30 pounds a year without changing your diet. It’s easy to see how cutting down even moderately on fatty,
sugary foods in combination with exercise can still provide the look and body tone you want.
Exercise promotes an afterburn effect, raising metabolic rate from 1.00 to 1.05-1.15 per minute up to 24
hours afterwards. Calories are used up at an even faster rate after exercise.
Weight training exercise increases lean muscle mass, replacing fat-marbled muscle tissue with lean muscle.
Muscle tissue burns calories; the greater the amount of muscle tissue you have, the more calories you can burn.
This is very important because aging decreases muscle mass. Exercise before a meal raises blood sugar levels and
thus decreases appetite, often for several hours afterward.
Deep breathing exercises increase metabolic rate.
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Intense Fat and Sugar Cleanse
Is your body showing signs that it needs a fat and sugar cleanse?
• Is cellulite collecting on your hips, thighs or tummy? Cellulite is a mixture of fat, water and wastes trapped
beneath the skin.
• Are your upper arms slightly flabby? Is your waistline, wrists and ankles noticeably thicker?
• Does your face look jowl-y or puffy?
If your diet problem is eating too much fat and sugars, try my light detox from fats and sugars for 1 – 3 days.
It makes you feel terrific and it’s so easy. Sugary foods and highly processed foods like fast foods are so devoid
of digestive enzymes that they collect as excess fat. If you are congested, your body tries to dump its metabolic
wastes to get them out of the way. One of the places that receives metabolic wastes is excess fat.
Start the night before with a green leafy salad to sweep your intestines. Dry brush your skin all over for five
minutes before you go to bed to open your pores for the night’s cleansing eliminations.
Upon rising: have a cup of green tea to cut through and eliminate fatty wastes. For maximum results, add
drops of ginseng extract to control sugar cravings, or licorice extract for sugar stabilizing.
Breakfast: have a Fat Melt Down Juice: juice 2 apples, 2 pears, 1 slice of fresh ginger to help reduce fat from
places where it is stored in cellulite. The ginger stimulates better blood circulation.
Mid-morning: a green superfood drink once a day helps cleanse your body of fatty build-up.
Lunch: enjoy a mixed vegetable juice, like Knudsen’s Very Veggie. Regular V-8 juice works fine.
Mid-afternoon: Take a glass of papaya-pineapple juice, or a cup of green tea to enhance enzyme production.
Enzymes are a dieter’s best friend!
Dinner: Have miso soup with snipped sea greens. Sea veggies add minerals and improve sluggish metabolism.
Add spices like cayenne, mustard and ginger to speed up fat burning.
Before bed: have a cup of apple juice, licorice or peppermint tea to restore normal body pH.
Watchwords:
• Focus on reducing fats and sugars in your diet. Add more fiber to get rid of excess sugar, especially from
whole grains, legumes like peas, and vegetables. High fiber foods improve glucose metabolism, help promote
weight loss and reduce cravings for sugar.
• Take a 15 minute dry sauna several days a week for a month. Raising your body temperature with dry heat
really helps balance sugar levels. When I worked at a European spa, we used this technique for weight loss
and blood sugar problems with great results!
• Expert dieters drink 8 glasses of water a day. Water naturally suppresses appetite and helps maintain a high
metabolic rate. In fact, water is the most important catalyst for increased fat burning. It enhances the liver’s
ability to detox and metabolize so it can process more fats. Don’t worry about fluid retention; high water
intake actually decreases bloating, because it flushes out sodium and toxins.
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Choose 2 or 3 supplements to keep your diet plan working:
• Special tips for sugar cravers: Source Naturals Gluco Science, 1-2 tablets, 3x daily before meals. Also, try
acupressure for will power against sugar cravings. Pinch the little bud of cartilage directly above your ear
canal for 1 minute to short-circuit nerve impulses that cause cravings.
• Appetite suppressant help: Crystal Star Will Pow er™ caps help control appetite and speed fat burning;
Gaia Herbs Diet Slim; Source Naturals Diet-Phen.
• Essential fatty acids: If you’re on a very low fat diet, you may be missing the good fats. Without essential fatty
acids (EFAs), appetite increases and poor fat metabolism is certain. Excess fluid retention is also controlled
by EFAs. Add Flax Oil, 1 or 2 tbsp. over a salad; Crystal Star® Evening Primrose Oil, 1000 – 2000 mg. daily;
CLA—an Omega-6 fatty acid with fat-burning properties, 1800 mg. daily.
• Capillary strengthening: you must tighten capillary walls in order to keep extra fat and cellulite from returning.
Bioflavonoids are important: Pure Planet Amla C Plus.
• Enzyme support: Crystal Star® Dr. Enzyme II : Fat & Starch Buster (releases trapped fats and starches - highly
recommended).
• Electrolytes dramatically boost energy levels: Alacer Emergen-C drink mix; Arise & Shine Alkalizer; Nature’s
Path Trace-Lyte Liquid Minerals.
Regular exercise almost ensures weight loss regardless of the problem
• Exercise: Exercise promotes an “afterburn” effect, raising metabolic rates for up to 24 hours. Exercise before
a meal raises blood sugar levels and decreases appetite for several hours. Are you a woman with a little
menopause tummy bulge? Do 100 hard tummy sucks each morning. It works!
• Dry brushing: Fatty wastes can get trapped beneath the skin’s surface easily (especially in women) when the
liver or lymphatic systems are sluggish. Use a natural bristle brush — brush vigorously in a rotary motion
and massage every part of your body in this order: feet and legs, hands and arms, back and abdomen, chest
and neck. Five to fifteen minutes is the average time.
• Massage: Have a massage therapy treatment at the end of your cleanse to move excess fluid wastes and
unattached fats into elimination systems, and to stimulate skin circulation.
• Enema: Take an enema the first day of your fat cleanse to help release toxins from the body.
• Bathe away excess fats: Crystal Star® Hot Seaweed Bath™; or try this sea salt bath: add 1 cup Dead Sea salts,
1 cup Epsom salts, ½ cup regular sea salt and ¼ cup baking soda to a tub; swish in 3 drops lavender oil, 2
geranium drops oil, 2 drops sandalwood oil and 1 drop neroli oil.
Weight Control After 40
There’s no doubt about it. Weight loss gets more difficult after 40. The latest figures show that body fat typically
doubles between the ages of 20 and 50. Everybody goes through a change of life, and those middle years affect our
body shapes, too… for both men and women. One of the worst problems America’s fitness oriented population
faces in their 40s and 50s is a disconcerting body thickening and a slow, steady rise in weight. It seems to happen
with everybody, even people who have always been slim, who have a good diet, and who regularly exercise.
For women, a major calorie-burning process grinds to a halt after menopause. A woman’s menstrual cycle
consumes extra calories. Experts say that the metabolic rise in the last two weeks of the menstrual cycle accounts for
up to 20,000 calories a year! Those calories really start to add up when menstruation ceases. Women also develop
more deep abdominal fat (but less fat around their hips and thighs) as estrogen levels drop with menopause.
A woman needs to work a little harder to lose that extra fat later in life, but once her body adjusts to new
hormone levels, weight gain stabilizes, becomes manageable, and, often falls back to premenopausal levels. Lower
testosterone levels in andropausal men mean a decrease in muscle mass and increase in fat storage. But, most
men, by cutting back on fat and adding fiber to their diets can lose the spare tire.
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Add calcium (and magnesium) to your weight loss program after 40! New large studies reveal an entirely
new diet fact. People over 40 on weight control diets lost weight if they had enough calcium but did not lose weight
if they were calcium deficient… magnesium works with calcium on a weight control diet because serotonin (a
natural appetite suppressant) needs magnesium and Vitamin B6 to activate. I prefer herbal calcium combinations
like Crystal Star® Calcium Magnesium Source™ caps or Flora Calcium Liquid with high absorbability and natural
calcium-magnesium balance; for regular calcium sources, take at least 1600 mg. a day and 800 mg. magnesium
or take Lane Labs Advacal Ultra (high absorbability).
For weight loss after 40, begin with two starting points:
1. Improve body chemistry at the gland and hormone level
2. Re-establish better, long-lasting metabolic rates.
1. Love your liver The liver is your body’s chemical plant responsible for fat metabolism. It is intricately involved
with hormone functions, so it is the prime target to optimize for weight loss after 40. Weight gain and energy
loss signal a liver that has enlarged through overwork, alcohol exhaustion and congestion. A good calorie-burning
herbal formula with ginseng works extremely well. Try Crystal Star® Thermo Thinner™ caps along with Cellulite
Release™ caps; Herbs, Etc. Ginseng Seven Source; or add liver tonics: fresh vegetable juices, dandelion greens, milk
thistle seed extract (accelerates liver regeneration by a factor of four); or a liver tonic tea: 4 oz. hawthorn berries, 2
oz. red sage, and 1 oz. cardamom seeds. Steep 24 hours in 2 qts. water. Add honey. Take 2 cups daily.
2. Consciously eat less. As metabolism slows, you don’t need to fuel it up as much, because your body
doesn’t use up nutrients like it once did. If you eat like you did in your 20s and 30s, your body will store too much,
mostly as fat. Moderate food intake may extend lifespan by as much as ten years!
Make sure you eat a low fat diet. Even with all the fat-conscious foods on the market today, Americans still
consume one-third of their calories as fat. Your fat intake should be about 20% for weight control, 15% or less
for weight loss. But remember: no-fat is not good for weight loss, either. Your body goes into a survival mode
if you eliminate all fat, shedding its highly active lean muscle tissue to reduce your body’s need for food. When
lean muscle tissue decreases, fat burning slows or stops. Use Crystal Star® Dr. Enzyme II: Fat & Starch Buster™
enzymes to keep food from depositing as fat storage.
Control your food portions. Portion control is a cornerstone of weight control. Even if your diet is healthy
and reasonably low in fat, there’s no way you can eat all you want of anything. Eat smaller meals every 2 to 3
hours to keep your appetite hole from gnawing, and to keep metabolic rate high. Small meals virtually prevent
carbohydrates and proteins from being converted to fat.
Control hunger with safe herbal appetite suppressants. Serotonin is the brain chemical linked to mood
and appetite. Serotonin balancers like St. John’s wort, and evening primrose oil help reduce food cravings. Try
an herbal weight loss compounds like Crystal Star Tummy Bulge Cortisol Control™ caps with St. John’s wort.
Superfoods - barley grass, spirulina, sea greens and alfalfa can be keys to controlling appetite. Take a green drink
with these low-calorie foods in mid-afternoon to rapidly decrease a craving for high-calorie foods. Crystal Star’s
Energy Green Renewal™ drink can raise both metabolic rate and activity levels.
Control your cravings. The herb gymnema sylvestre helps control sugar cravings. Gymnema binds with
sugar receptors in the mouth, causing sugary foods to lose their appealing sweet flavor, an effect that lasts up to 2
hours. Seven different clinical studies show garcinia cambogia or HCA (hydroxycitric acid) reduces food intake an
amazing 46% when taken orally. Gaia Herbs Diet Slim combines gymnema and HCA. Crystal Star Sugar Control
formulas help reduce high or low blood sugar reactions that contribute to food cravings and weight gain.
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3. Raise your metabolism. A high metabolic rate means you burn more fat, lose weight easier, maintain your
ideal body weight more comfortably. Crystal Star Thyroid Meta Max™ and guggul 1500 – 3000 mg. a day help.
Don’t skip meals, especially breakfast. Breakfast is the worst meal to skip if you want to raise metabolism. It
sends a temporary fasting signal to the brain that food is going to be scarce. So stress hormones increase, and the
body begins shedding lean muscle tissue in order to decrease its need for food. By the time you eat again, your
pancreas is so sensitized to a lack of food, that it sharply increases blood insulin levels, your body’s signal to make
fat. Eating early in the day, when your metabolism is at its best, and hours of activity ahead in which to burn fats
is the best for weight loss. Reduce both sugars and fats - they slow metabolism. Fats have twice the calories, gram
for gram, as protein and complex carbohydrates. They also use only 2% of their calories before the fat storage
process begins. Protein and carbohydrates burn almost 25% of their calories before storing them as fat. Limit
alcohol consumption, even wine, to two glasses or less a day. With seven calories per gram, alcohol sugars shift
metabolism in favor of fat depositing; too much alcohol burdens the liver and stimulates the appetite.
Eat fat-burning foods. Foods that raise metabolism are fresh fruits and vegetables (full of enzymes), whole
grains and legumes. Eat fruits for breakfast or between meals. If you eat them with or after meals, the fructose is
likely to be converted to fat by the liver. Sea greens work especially well for women to recharge metabolism and
balance thyroid activity. Sea greens are also a rich source of fat-soluble vitamins like D, and K which help balance
estrogen, and DHEA. Two tablespoons a day are a therapeutic dose. Add them chopped and dried to any salad,
soup, rice dish or omelet. Or, add 6 pieces of sushi daily to your diet.
Re-activate your fat-burning systems with herbs. Herbal adaptogens like panax and eleuthero ginsengs,
suma, gotu kola, and licorice root normalize body homeostasis; ginkgo biloba and hawthorn boost circulation;
bee pollen, alfalfa, sarsaparilla and black cohosh support the liver; spices and sea greens like cayenne, ginger, kelp
and spirulina help the thyroid. Crystal Star® Thyroid Meta Max™ caps greatly enhance fat burning.
Amino acids boost metabolism and keep lean muscle. L-Phenylalanine (LPA), suppresses appetite, boosts
energy and reduces food craving. (Avoid phenylalanine if you take anti-depressants, have high blood pressure, or
are pregnant.) L-Tyrosine is a thyroid precursor and reduces appetite. L-Carnitine suppresses appetite, accelerates
fat metabolism and helps control sugar levels. Ornithine (1000 mg. daily) helps boost metabolism and curb
appetite. Amino acids combined in a formula like Anabol Naturals Amino Balance work extremely well.
Drink plenty of water. Drink at least six 8 oz. glasses of water daily, even if you’re not thirsty. Water naturally
suppresses appetite, helps maintain a high metabolic rate, promotes good digestion and regular bowel movements,
and actually reduces fat deposits. Water may be the most important catalyst for fat burning, because it increases
the liver’s detoxification and fat metabolism activity. Don’t worry about fluid retention. High water intake actually
decreases bloating, because it flushes out sodium and toxins. Low water intake causes more fat deposits. Expert
dieters know each pound of fat burned releases 22 ounces of water which must be flushed away along with the
metabolic by-products of fat breakdown. Try Penta water. It tastes great and rehydrates fast.
4. Exercise for sure. The newest studies find that regular exercise extends life-span and cuts the risk for heart
attack in half! Unfortunately other new statistics from the National Institutes of Health find that 58% of adult
Americans get no or little exercise. Daily exercise is the key to permanent, painless weight control. No diet will
work without exercise; with it, almost every diet will. Exercise before a meal raises blood sugar levels, increases
metabolism and decreases appetite. Even if you just slightly change your eating habits, you can still lose weight
with a brisk hour’s walk. Calories continue burning at a greater pace for several hours after you exercise! Exercise
also improves your mood through endorphin release in the brain. Exercise also transports oxygen and nutrients
through the body, and helps eliminate carbon dioxide and toxins from the tissues. Exercise not only helps you
look better, it helps you feel better.
Get a little sunshine. The sun receives a lot of criticism today, but sunlight in moderation boosts metabolism
and digestion. Eat outdoors when you can. Sunlight can produce metabolic effects in the body similar to that of
physical training.
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Thermogenesis is critical to weight loss after 40.
Thermogenesis is about fat burning. About 75% of the calories you eat work to keep you alive and support
your resting metabolic rate. The rest are stored as white fat, or burned up by brown adipose tissue, (BAT), your
fat-burning factory. Brown fat is the body’s chief regulator of thermogenesis, so the more active your brown fat
is, the easier it is to maintain a desirable weight. Dieters who rely solely on restricting their calorie intake usually
end up disappointed, because extreme calorie restriction lowers the rate of thermogenesis. Your body actually
burns less fat than it did before you started dieting. People who yo-yo on and off low calorie diets have even
more problems. When a yo-yo dieter begins to increase calorie intake after dieting, their metabolic rate does not
return to pre-diet levels, so they store more calories as fat than they did before they started!
Middle-aged spread means you’re not burning enough calories after you eat. Everybody increases metabolism
after eating, but the amounts of heat (thermogenesis) vary widely. Lean people experience a 40% increase
in heat production after a meal. Overweight people may have only an increase of 10%. Obesity occurs primarily
when brown fat isn’t working properly, only a little thermogenesis takes place, and the body deals with the excess
calories by storing them as fat. During mid-life years, starting in our early 40s, a genetic timer shuts down the
thermogenic mechanism. Turning this timer back on is the secret to re-activating thermogenesis and a more
youthful metabolism.
Here’s how brown fat works to stimulate thermogenesis: A protein, called uncoupling protein, breaks down, or
uncouples, the train of biochemical events that the cells use to turn calories into energy. Brown fat cells continue
to convert calories into heat as long as they are stimulated, and as long as there is white fat for them to work on.
Brown fat activity is also self-perpetuating, because it energizes more uncoupling proteins, produces more brown
fat cells, and results in substantially more excess calories being burned off as heat through thermogenesis.
Research into the genetics of obesity shows that some people are not born with enough brown fat. People
who eat lightly but still can’t lose weight, gain more weight in middle age because the little brown fat they did
have is reduced even further. Thermogenesis research demonstrates that it is possible to reverse this aberration.
Thermogenic herbs have been successful at reactivating brown fat in middle age. They can increase calorie burning
without additional diet changes or exercise, although these things offer added benefits.
1. Thermogenic herbs increase blood flow to lean muscle tissue, so it works faster and longer.
2. Thermogenic herbs suppress appetite. You eat less with less effort.
3. The longer you take thermogenic herb formulas, the more effective they tend to become, because they
help your body produce enough thermogenic activity to make a difference.
Crystal Star® Thin After 40™ caps contain liver support herbs, appetite control herbs, thermogenic herbs
and metabolism boosters. If you put on pounds from fats and starches, add Crystal Star® Dr. Enzyme II: Fat &
Starch Buster™.
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Weight Control for Kids
Today’s children are becoming an overweight generation. America’s adults may be paying more attention to
their diets, but statistics show that U.S. kids are the heaviest they’ve ever been. Today one in five school children
are overweight. In fact, the incidence of childhood obesity has doubled in just the past two decades! Until the
1960s, weight control wasn’t much of a problem for kids. But the fifties ushered in the fast food era - refined,
chemicalized foods that changed people’s metabolism and cell structure. As the fifties kids became parents, they
passed on immune defense depletions and digestion problems to their kids who are now the parents of the overweight,
undernourished kids of today. It’s only the beginning. T.V. food advertising especially targets kids who
are eating an ever widening array of chemical-laced, genetically altered foods, and junky foods with too much
fat, salt, sugar and calories. Some kids eat out of a box most of the time!
Overweight children face early diseases, low self-esteem, depression and rejection by peers. If a child’s extra
weight is still hanging on by their teenage years, there’s a 77% likelihood they will be overweight as adults. But,
crash diets are not the solution for kids (or adults). Changing the focus to health, to having a fit body instead of
a thin body can make all the difference in a weight management program. Kids need mineral-rich building foods,
fiber-rich energy foods, and protein-rich growth foods.
U.S. schools have dropped the ball for children’s health. A 10-year study by the President’s Council on Physical
Fitness showed two very disconcerting facts:
• 85% of the children and teenagers tested failed basic fitness tests. P.E. classes in U.S. schools, most sports
and many extra-curricular activities have been dropped, and our kids are paying the price. Most kids attend
only 1 or 2 physical education classes a week. Forty percent of boys ages 6 – 12 can’t touch their toes; American
girls actually run slower today than they did 10 years ago. P.E. teachers have been reassigned to other classes
in a full 75% of U.S. schools.
• As many as 90% of American children already have at least one risk factor for a degenerating disease.
The telecommunications age brought kids computers, TVs, and video games—and a lot less active playtime.
Today’s kids get less exercise and outdoor play than any previous generation. Most watch up to 28 hours
of TV a week. By the time U.S. kids reach their senior high school year, they’ve spent over 3 years of their
lives watching TV. Even more alarming, heart disease is now traceable to early childhood. U.S. doctors are
discovering that many American teens (even some 3 year olds) already have fatty deposits on their coronary
arteries. And, type 2 diabetes is increasingly being diagnosed in overweight kids.
2-Day Junk Food Detox for Kids
Today’s kids rely on junk foods. Children are rewarded with food for good behavior or denied food for punishment
from an early age. As they grow older, kids tend to continue that cycle by rewarding themselves with salty,
sugary, fatty snacks, soft drinks, and nitrate-loaded lunch meats before parents even come home from work.
Try a light detox to start a good weight control program for an overweight child, who usually has “toxic overload”
from too many chemical-laced foods. A gentle detox normalizes body chemistry. Avoid all highly processed,
junky foods, red meats and dairy foods, except yogurt during this detox.
On rising: give citrus juice with 1 tsp. acidophilus liquid, or lemon juice and water with maple syrup.
Breakfast: offer apples, pineapple, papaya or oranges. Add vanilla yogurt, or rice or soy milk.
Mid-morning: give fresh carrot juice. Add ¼ tsp. Ester C crystals to neutralize body toxins.
Lunch: give fresh crunchy veggies with a yogurt dip; or a fresh veggie salad with yogurt dressing.
Mid-afternoon: offer a refreshing herb tea, like licorice or peppermint tea with maple syrup.
Dinner: give a salad, with avocados, carrots, kiwi, romaine, other high vitamin A foods; and a miso soup.
Before bed: offer a relaxing chamomile tea, add ¼ tsp. Ester C crystals; or a cup of miso soup.
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Light-Right Diet for Kids
Breakfast is a key to weight loss for kids. A high fiber breakfast cuts a child’s calorie intake by up to 200
calories a day and holds a child’s energy and hunger until lunchtime. Add plenty of fresh enzyme-rich foods. Many
of today’s diets don’t work because they rely on microwaved foods—a process that kills the enzymes. Enzyme
dead foods create a nutritional gap for our kids. For children, this also means weight gain and constipation, a
major problem for kids that eat a lot of dairy foods like milk, cheese and ice cream. 20% of Caucasian children
and 80% of black children don’t produce lactase, the enzyme necessary to digest milk.
Two enzyme-rich juice recipes that even the pickiest of kids will ask for
again and again.
1. Green Drink for Kids: Make it in a juicer. Make it easy. Use any fresh veggies that your child likes most.
Include green leafy vegetables like spinach, sunflower greens and lettuces. I find that kids like baby veggies - baby
bok choy, baby carrots and sprouts. Don’t forget sweet-tasting veggies like cucumbers, celery and tomatoes. Note:
If you don’t have a juicer, give your child a plant enzyme supplement to keep his metabolism going strong, like
Transformation’s Digestzyme.
2. Energizing Fruit Smoothie: Use fresh fruit, not canned or frozen. Blend 1 banana and 1 orange with
apple juice. Add half a papaya or one-quarter of a fresh pineapple.
Changing the type of food a child eats without restricting the amount can result in easy, spontaneous weight
loss. Plenty of fresh fruit, un-buttered spicy popcorn, and sandwich fixings are good defenses against junk foods.
Snacks can be satisfying and delicious without adding significant amounts of sugar or fat. Young children need
two or three snacks daily to have a nutritious diet, because their stomachs don’t hold all they need in three meals.
The following diet serves as an easy weight control guideline for kids. It has passed many tests on both overweight
and “couch potato” kids for foods that they will eat. Rely on your health food store for good ingredients.
On rising: give a vitamin/mineral drink like All One Multiple Vitamins & Minerals or Nature’s Plus Spirutein
(lots of flavors), or 1 teaspoon liquid multi-vitamin in juice (like Floradix Children’s Multi-vitamin/mineral).
Breakfast: have a whole grain cereal with apple juice or a little yogurt and fresh fruit; if more is desired, whole
grain toast or muffins, with a little butter, kefir cheese or nut butter; add eggs, scrambled or baked (no fried eggs);
or have some hot oatmeal or kashi cereal with maple syrup, and yogurt.
Mid-morning: snacks can be whole grain crackers with kefir cheese or low-fat cheese and a sugarless juice or
sparkling fruit water; or apples with yogurt or kefir cheese; or dried fruit, or fruit leather; or celery with peanut
butter; or a no-sugar dried fruit, nut and seed candy bar (easy to make) or trail mix stirred into yogurt.
Lunch: have a fresh veggie, turkey, chicken or shrimp salad sandwich on whole grain bread, with low-fat or
soy cheese and mayonnaise. Add whole grain or corn chips with a low-fat veggie or cheese dip; or a hearty bean
soup with whole grain toast or crackers, and crunchy veggies with garbanzo spread; or a baked potato with a little
butter, kefir cheese, or soy cheese, and a green salad with light dressing; or a vegetarian pizza on a chapati or pita
crust; or whole grain spaghetti or pasta with a light sauce and Parmesan cheese; or a Mexican bean and veggie,
or rice or whole wheat burrito with a natural no-sugar salsa.
Mid-afternoon: have sparkling juice and a dried fruit candy bar, or fruit juice-sweetened cookies; or some
fresh fruit or fruit juice, or an amazake protein drink with whole grain muffins; or a hard boiled egg, and some
whole grain chips with a veggie or low-fat cheese dip; or some whole grain toast and peanut butter.
Dinner: have a light pizza on a whole grain, chapati or egg crust, with veggies, shrimp, and soy or low-fat
mozzarella cheese topping; or whole grain or egg pasta with vegetables and a light tomato and cheese sauce; or
a baked Mexican quesadilla with soy or low-fat cheese and some steamed vegetables or a salad; or a stir-fry with
crunchy noodles, brown rice, baked egg rolls and a light soup; or some roast turkey with corn bread dressing and
a salad; or a tuna casserole with rice, peas and water chestnuts, and toasted chapatis with a little butter.
Before bed: a glass of apple juice or vanilla soy milk or flavored kefir. A snack of unbuttered, spicy, savory
popcorn is good and nutritious anytime.
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Maintenance Recipes for a
Weight Control Diet
Use these recipes on an ongoing basis once your initial healing diet is producing good results.
Breakfast
Breakfast Rice with Fresh Tomatoes
6 cups organic chicken or
vegetable stock
1 cup fresh tomatoes,
chopped
½ tsp. lemon-pepper
seasoning
2 cups jasmine rice
3 tbsp. bottled teriyaki sauce
2 tbsp. parmesan cheese
In a large soup pot, bring the chicken stock, chopped fresh tomatoes and lemon-pepper seasoning to a boil.
Add the jasmine rice, bring to a boil, cover and simmer until water is absorbed. Stir in teriyaki sauce and parmesan
cheese. Serve hot. Makes 4 servings.
Nutrition per serving:
Calories------------ 373
Protein------------- 10 g.
Vitamin C---------- 9 mg.
Vitamin E---------- 2 IU
Carbohydrates----- 77 g.
Fiber- -------------- 2 g.
Fat------------------ 2 g.
Cholesterol--------- 2 mg.
Calcium------------ 74 mg.
Iron- --------------- 5 mg.
Magnesium-------- 34 mg.
Potassium---------- 235 mg.
Sodium------------- 702 mg.
Scrambled Eggs Special
6 eggs
6 parsley sprigs (or 2 tsp.
parsley flakes)
½ tsp. sesame salt
1⁄3 cup low-fat cottage cheese
¼ tsp. lemon-pepper
seasoning
1 tsp. dijon mustard
¼ cup minced onion
2 tbsp. vegetable broth
2 tbsp. white wine
In the blender, mix the eggs, parsley, sesame salt, cottage cheese, lemon-pepper and dijon mustard. Set aside.
In a skillet, braise the onion in the vegetable broth and white wine until brown and aromatic. Pour the egg mixture
into hot onion sauté and cook slowly, stirring frequently but gently until eggs are set. Makes 4 servings.
Nutrition per serving:
Calories------------ 139
Protein------------- 14 g.
Vitamin C---------- 3 mg.
Vitamin E---------- 1 IU
Carbohydrates----- 2 g.
Fiber- -------------- 1 g.
Fat------------------ 8 g.
Cholesterol--------- 320 mg.
Calcium------------ 56 mg.
Iron- --------------- 1 mg.
Magnesium-------- 11 mg.
Potassium---------- 144 mg.
Sodium------------- 397 mg.
Tofu Scramble
Freeze and thaw tofu first for tastiest results.
1 lb. low-fat tofu
1 tbsp. olive oil
1 small onion, sliced
¼ cup fresh shiitake
mushrooms, sliced
½ cup yellow bell pepper, diced
1 tsp. soy sauce
1 tsp. sesame salt
In a bowl, crumble the tofu and drain well. Set aside. In a skillet, heat the olive oil and sauté the onion, shiitake
mushrooms, and bell pepper for 5 minutes. Add the tofu, soy sauce, sesame salt and sauté for more 5 minutes,
until peppers are just tender and tofu is golden. Serve hot as is or on whole grain toast. Makes 4 servings.
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Tropical Fruit Platter with Strawberry Sauce
2 cups strawberries, chopped
1 tbsp. honey
2 tbsp. orange juice
1 large pineapple, peeled,
cored, quartered
lengthwise, and cut
crosswise into ¼" slices
1 large ripe papaya, peeled,
quartered, and cut into ¼" slices
6 medium kiwi, peeled, and cut into
thin slices
extra whole strawberries
In a blender, mix the chopped strawberries, honey and orange juice. Set aside. On a large platter, overlap
slices of each fruit. Drizzle strawberry sauce over fruit. Garnish with whole strawberries. Cut each berry into 5
slices from tip to base, (but not all the way through) and flare slightly. Makes 12 servings.
Healing drinks
Morning & Evening Fiber Drink
For daily regularity; use as needed with confidence in its efficiency, without concern about dependency.
4 oz. oat bran or rice bran
1 oz. acidophilus powder
2 oz. flax seed
½ oz. fennel seed
½ oz. apple pectin powder
1 oz. psyllium husk powder
In a blender, combine all ingredients. Take 1 tablespoon in 8 oz. apple juice, morning and bedtime.
Nutrition per serving:
Calories------------ 49
Protein------------- 3 g.
Vitamin C---------- 3 mg.
Vitamin E --- trace quantities
Carbohydrates----- 10 g.
Fiber- -------------- 4 g.
Fat------------------ 2 g.
Cholesterol--------- 0
Calcium------------ 75 mg.
Iron- --------------- 2 mg.
Magnesium-------- 46 mg.
Potassium---------- 161 mg.
Sodium------------- 13 mg.
Dieter’s Mid-day Meal Replacement Drink
This drink is good-tasting and satisfying. It is full of foods that help raise metabolism, cleanse and flush out wastes, balance
body pH, and stimulate enzyme production.
6 tbsp. rice protein powder
4 tbsp. oat bran
2 tbsp. bee pollen granules
2 tbsp. flax seed
2 tsp. fructose
1 tsp. acidophilus powder
½ tsp. lemon peel powder
½ tsp. ginger powder
2 tsp. spirulina powder (or green
superfood blend of your choice)
In a blender, combine all ingredients. Take 1 tablespoon in 8 oz. juice or water. Makes enough for 10 drinks.
Drink slowly.
Nutrition per serving:
Calories------------ 46
Protein------------- 4 g.
Vitamin C --- trace quantities
Vitamin E --- trace quantities
Carbohydrates----- 6 g.
Fiber- -------------- 1 g.
Fat------------------ 1 g.
Cholesterol--------- 0
Calcium------------ 48 mg.
Iron- --------------- 3 mg.
Magnesium-------- 15 mg.
Potassium---------- 68 mg.
Sodium------------- 47 mg.
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Sweet, Low-Fat Protein Drink
Rich in vitamin C, potassium, antioxidants.
1 cup vanilla soymilk or rice
dream
2 bananas
3 ripe kiwis
1 cup pineapple-coconut
juice
1 cup seedless grapes
2 tbsp. honey
In a blender, combine all ingredients. Makes enough for 2 large drinks.
Nutrition per serving:
Calories------------ 471
Protein------------- 8 g.
Vitamin C---------- 143 mg.
Vitamin E---------- 3 IU
Carbohydrates----- 99 g.
Fiber- -------------- 6 g.
Fat------------------ 8 g.
Cholesterol--------- 0
Calcium------------ 267 mg.
Iron- --------------- 4 mg.
Magnesium-------- 96 mg.
Potassium---------- 1202 mg.
Sodium------------- 27 mg.
Soups, salads, appetizers
Light, Crunchy, Crisp Salad
2½ lbs. fresh green beans,
French-cut
¼ cup fresh lemon juice
2 tbsp. balsamic vinegar
4 tsp. Dijon mustard
½ cup olive oil
½ cup fat-free, organic
chicken broth
1 bunch watercress, chopped
1 jicama, diced
1½ cups radishes, thinly sliced
lemon-pepper seasoning
In a large pot of salted water, boil the green beans until crisp-tender, about 5 minutes. Drain beans; rinse in
cold water. Drain again; pat dry. In a large bowl, mix the fresh lemon juice, balsamic vinegar, Dijon mustard, olive
oil and chicken broth. Add the chopped watercress, jicama, and radishes. Toss with beans. Season with lemonpepper.
Makes 10 appetizer salads.
Rose Petal Fruit Salad
1½ cup blueberries, rinsed
3½ cups nectarines, sliced
½ cup rose petals
¼ cup violets or nasturtiums
2 tbsp. raspberry vinegar
1½ tsp. rose flower water
2 pinches fructose
Arrange the blueberries and nectarines on a platter. Sprinkle fruit with the rose petals and violets. In a small
bowl, mix the raspberry vinegar, rose flower water and fructose. Pour over fruit. Serve immediately. Makes 6
servings.
Nutrition per serving:
Calories------------ 62
Protein------------- 1 g.
Vitamin A---------- 71 IU
Vitamin C---------- 10 mg.
Vitamin E---------- 1 IU
Carbohydrates----- 15 g.
Fiber- -------------- 3 g.
Fat------------------ 1 g.
Cholesterol--------- 0
Calcium------------ 8 mg.
Iron- --------------- 1 mg.
Magnesium-------- 9 mg.
Potassium---------- 210 mg.
Sodium------------- 2 mg.
Very Light Popovers
Healthy little “carriers” for almost anything.
1 cup unbleached flour
pinch sea salt
3 large eggs
½ cup plain low-fat yogurt
½ cup water
Preheat oven to 425°. Preheat popover pan, or individual small pyrex custard cups that can take and hold high
heat. Leave in the oven until just before use. In a blender, combine all ingredients and mix to the consistency of
cream. Fill hot popover cups half full. Bake 2 minutes. Reduce heat to 325° and bake 15 – 20 minutes more until
golden and fully puffed. Makes 6 popovers.
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Red & Green Salad
1 cup walnut pieces
2 tsp. grapeseed oil
1 Fuji apple and 1 Granny
Smith apple, chopped
1 head of lettuce, shredded
2 ribs celery, sliced
2 green onions, sliced
1⁄3 cup low-fat yogurt
2 tbsp. honey
¼ tsp. sesame salt
¼ tsp. pepper
Pan roast the walnut pieces in the grapeseed oil until fragrant. Set aside. In a large bowl, mix the chopped
apple, shredded lettuce, celery, and green onions. Make the Honey-Yogurt Dressing: Mix the low-fat yogurt, honey,
sesame salt and pepper, and top salad. Sprinkle with roasted walnuts. Makes 6 servings.
Nutrition per serving:
Calories------------ 221
Protein------------- 7 g.
Vitamin A---------- 46 mg.
Vitamin C---------- 10 mg.
Vitamin E---------- 3 IU
Carbohydrates----- 19 g.
Fiber- -------------- 3 g.
Fat------------------ 14 g.
Cholesterol--------- 0
Calcium------------ 70 mg.
Iron- --------------- 1 mg.
Magnesium-------- 59 mg.
Potassium---------- 405 mg.
Sodium------------- 74 mg.
Morocco Salad
1½ cup dry couscous
1 tsp. sesame salt
a pinch of saffron (or 4 tbsp.
fresh mint, chopped )
½ cup slivered almonds
1 cup carrots, diced
1 diced bell pepper (any
color)
1 cup frozen French-cut
green beans
1⁄3 cup red onion, diced
1⁄3 cup currants
6 tbsp. olive oil
4 tbsp. lemon juice
3 tbsp. orange juice
½ tsp. lemon-pepper
¼ tsp. cinnamon
¼ tsp. paprika
Bring 1¼ cups water to a boil and pour over the dry couscous. Cover; let sit for 10 –15 minutes until water
is absorbed. Remove cover and fluff. Add the sesame salt and saffron. Set aside. Toast the slivered almonds in the
oven until golden. Set aside. Steam the carrots, diced bell pepper, frozen French cut green beans, and red onion.
Drain when done; toss with the almonds and the currants. Mix with couscous and set aside. To make the dressing,
mix the olive oil, lemon juice, orange juice, lemon-pepper, cinnamon, and paprika. Toss with the salad ingredients
and couscous; chill to blend. Makes 4 salads.
Low-Fat Jalapeño Poppers
4 oz. low-fat cream cheese
2 tsp. lemon-garlic seasoning
¼ cup scallions, minced
2 tbsp. green olives, minced
3 tbsp. low-fat cheddar
cheese, shredded
1 tbsp. lime juice
14 fresh jalapeño chiles
2 large eggs
1 cup crumbled dry cornbread
Prepare a 12" x 15" baking sheet. In a bowl, blend the cream cheese with the lemon-garlic seasoning, scallions,
olives, cheddar cheese and lime juice. Set aside. Wearing rubber gloves, cut the jalapeños in half lengthwise. With
a knife, cut seed pod from beneath the stem inside, leaving stem end in place to form a cup. Remove veins. Fill
halves with cream cheese mixture, spreading smooth. In a different bowl, separate the egg whites and whisk until
slightly frothy. Place the dry crumbled cornbread in another bowl. Dip filled chile halves, 1 at a time, in the egg
whites, and then roll in the cornbread crumbs. Set the chiles slightly apart on a baking sheet, and bake at 350˚F
until crumbs are brown and crisp, about 20 minutes. Serve hot or warm. Makes 28 appetizers.
Nutrition per serving:
Calories------------ 19
Protein------------- 1 g.
Vitamin A---------- 27 mg.
Vitamin C---------- 6 mg.
Vitamin E --- trace quantities
Carbohydrates----- 1 g.
Fiber- -------------- 1 g.
Fat------------------ 1 g.
Cholesterol--------- 3 mg
Calcium------------ 15 mg.
Iron- --------------- 0
Magnesium-------- 2 mg.
Potassium---------- 17 mg.
Sodium------------- 33 mg.
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Two Delicious Tofu Dips
Tofu Dip #1:
2 (8 oz.) cakes tofu
¼ cup plain low-fat yogurt
1 tsp. soy sauce
1⁄3 cup celery, diced
½ tsp. herbal seasoning
2 green onions, chopped
¼ cup toasted sunflower seeds
Tofu Dip #2:
2 (8 oz.) cakes tofu
1⁄3 cup plain, low fat yogurt
2 tsp. mustard
1⁄3 cup sweet pickle relish
½ tsp. sesame salt
¼ cup tomato, diced
¼ cup celery, diced
2 tbsp. chives, chopped
1 hard boiled egg
Mash together all ingredients in a bowl and serve as a healthy dip. Makes about 8 servings.
Nutrition per serving:
Calories------------ 49
Protein------------- 4 g.
Vitamin A---------- 21 mg.
Vitamin C---------- 2 mg.
Vitamin E --- trace quantities
Carbohydrates----- 4 g.
Fiber- -------------- 1 g.
Fat------------------ 2 g.
Cholesterol--------- 4 mg
Calcium------------ 65 mg.
Iron- --------------- 2 mg.
Magnesium-------- 35 mg.
Potassium---------- 110 mg.
Sodium------------- 160 mg.
Entrées
Ginger Crab In Wine Broth
2 tbsp. olive oil
2 tbsp. butter
4 cups organic low-fat
chicken broth
2 cups white wine
¼ cup scallions, minced
6 slices fresh ginger, peeled
1 tbsp. soy sauce
1 tbsp. lemon juice
the meat from 3 Dungeness crabs,
cooked & cleaned
In a large soup pot, melt the olive oil and butter. Add the chicken broth, white wine, scallions, ginger, soy
sauce and lemon juice. Simmer for 10 minutes until fragrant. Add the crab meat and cook on a low simmer for
3-5 minutes. Ladle into soup bowls. Serve hot. Makes 4 servings.
Tunisian Pasta Salad
1 cup European cucumber,
diced
½ cup black olives, pitted &
sliced
2 scallions, sliced
1 lb. ripe roma tomatoes,
chopped
2 tbsp. fresh parsley, chopped
2 tbsp. olive oil
5 tbsp. fresh lemon juice
½ tsp. ground cumin
1 tsp. black sesame seeds
a pinch cayenne
black pepper
1 tbsp. olive oil
1 tsp. sea salt
8 oz. dried penne pasta
In a bowl, toss the cucumber, olives, scallions, tomatoes, and parsley.
To prepare the dressing, combine 2 tbsp. olive oil, fresh lemon juice, ground cumin, black sesame seeds, a
pinch of cayenne, and black pepper to taste.
Bring a large saucepan of water to a boil. Add 1 tbsp. olive oil, the salt and the penne pasta. Cook 10 minutes,
stirring occasionally, until al dente. Drain the pasta in a colander, run under cold water and drain again. Pour into
a serving bowl, and toss with the dressing and the veggie mix. Serve at room temperature. Makes 4 servings.
Nutrition per serving:
Calories------------ 264
Protein------------- 7 g.
Vitamin A---------- 47 IU
Vitamin C---------- 21 mg.
Vitamin E---------- 3 IU
Carbohydrates----- 38 g.
Fiber- -------------- 3 g.
Fat------------------ 9 g.
Cholesterol--------- 0
Calcium------------ 56 mg.
Iron- --------------- 3 mg.
Magnesium-------- 39 mg.
Potassium---------- 260 mg.
Sodium------------- 265 mg.
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Fettuccine & Fresh Ahi Tuna
Melts in your mouth.
3 cloves garlic
1 large onion, diced
2 tbsp. olive oil
2 lbs. roma tomatoes, diced
1 tbsp. fresh basil, chopped
¾ tsp. sea salt
½ tsp. cracked black pepper
2 tbsp. olive oil
1 lb. fresh tuna steak, cubed
lemon-pepper seasoning
½ cup fresh mint, chopped
1 tsp. lemon juice
3 scallions, diced
1 lb. fettuccine
Using a heavy skillet, sauté the onion in 2 tbsp. olive oil until soft, about 10 minutes. Add the tomatoes and
basil. Season with the sea salt and cracked pepper. Cook, partially covered until juices thicken to form a sauce,
about 5 minutes. Remove vegetables from the skillet and set aside in a bowl. Heat 2 tbsp. olive oil in the skillet.
Season fresh tuna steak with lemon-pepper. Add tuna to the hot skillet, tossing for 4 minutes only. Add the tomato
sauce back to the skillet. Add in the mint, lemon juice and scallions. Cook for 2 – 3 minutes only. Do not
overcook. Remove from heat. Set aside.
Bring a pot of salted water to boil. Add 3 cloves garlic to the water to season the pasta. Cook the fettuccine
in the boiling water to al dente, about 9 minutes. Drain, and transfer to a shallow serving bowl. Add the ahi tuna
and tomato sauce; toss quickly to mix. Serve hot, topping with more chopped basil. Makes 4 servings.
Nutrition per serving:
Calories------------ 367
Protein------------- 22 g.
Vitamin A---------- 493 IU
Vitamin C---------- 30 mg.
Vitamin E---------- 1 IU
Carbohydrates----- 50 g.
Fiber- -------------- 8 g.
Fat------------------ 8 g.
Cholesterol--------- 21 mg.
Calcium------------ 61 mg.
Iron- --------------- 3 mg.
Magnesium-------- 146 mg.
Potassium---------- 693 mg.
Sodium------------- 190 mg.
Crusted Salmon with Citrus-Mint Sauce
3 slices whole grain
sourdough bread
1⁄3 cup pumpkin seeds
1⁄3 cup chopped almonds
1⁄3 cup sunflower seeds
1 large orange
1 red grapefruit
1 lemon
2 egg whites
6 thick salmon steaks
1 tbsp. olive oil
1 cup grapefruit juice
½ cup low-fat cream cheese
¼ cup low-fat plain yogurt
3 tbsp. capers, drained
2 tbsp. fresh mint leaves, chopped
Preheat oven to 325°. In a blender, mix the whole grain sourdough bread, pumpkin seeds, almonds and
sunflower seeds. Spread this mixture on a baking sheet and bake until browned, about 12 minutes. Move into a
shallow bowl. Peel and section the orange, grapefruit and lemon. Set aside.
In a bowl, beat 2 egg whites until frothy. Dip the salmon fillets in the whites. Then roll fillets in the crumb
mixture to coat. Lay fillets on wax paper. Heat a large skillet to medium-high heat with 1 tbsp. olive oil. Sear the
salmon steaks about 2 minutes each side. Repeat until each piece is seared. Place fillets on the baking sheet and
bake for about 6 – 8 minutes.
Make the sauce while salmon is baking: in a saucepan, simmer the grapefruit juice until reduced to 1⁄3 cup.
Remove from heat and stir in the cream cheese and yogurt. Mix in the capers and mint. Spoon sauce over warm
salmon fillets. Garnish each plate with the citrus sections. Makes 8 servings.
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Low-Fat Classic Veggie Pie
½ cup rolled oats
½ cup buckwheat flour
½ cup unbleached flour
¼ tsp. sea salt
1⁄8 tsp. baking powder
grapeseed oil
2 tbsp. lemon juice
2 tsp. honey
2 tsp. sesame seeds
1 cup onion, diced
1 clove garlic, minced
1 tbsp. white wine
3 cups small broccoli florets
3 eggs
10 oz. package soft, silken
tofu
1 tbsp. Dijon mustard
1 tsp. dry basil
¼ tsp. nutmeg
¼ tsp. sea salt
¼ tsp. white pepper
2 tbsp. grated parmesan cheese
red bell pepper strips
black olives
Preheat oven to 375˚F. Prepare a large quiche pan. To make the crust: in a bowl, mix the rolled oats, buckwheat
flour, unbleached flour, sea salt, and baking powder. Mix while drizzling with 4 – 5 tbsp. grapeseed oil one
tablespoon at a time until mixture looks like wet sand. Stir in the lemon juice, honey and 2 tbsp. cold water. Mix
lightly with a fork until dough forms a ball. Sprinkle the sesame seeds over bottom of the quiche pan, then pat
in dough to cover bottom and sides. Prick sides and bottom of crust with a fork. Crimp edges. Bake at 375˚F for
10 minutes or until the edges are slightly colored, remove from oven and reduce temperature to 350˚F.
To make the filling: in a skillet, sauté the onions and garlic in 1 tbsp. grapeseed oil and the white wine for 5
minutes. Add the broccoli and 3 tbsp. water; cover and steam until broccoli is bright green and slightly tender
(but not soft), about 2 minutes. Drain vegetables and spread evenly over crust.
To make the sauce: in a blender, mix the eggs until frothy. Add the tofu, mustard, basil, nutmeg, sea salt, white
pepper and parmesan. Blend until very smooth. Pour mixture over vegetables in pie crust. Arrange red bell pepper
strips and black olives in an attractive alternating pattern on top. Bake 40 minutes, until slightly puffy. Allow to
cool 5 – 10 minutes before slicing. Makes 8 servings. For leftovers, reheat in a 325˚F oven.
Easy Sole Rollatini
Tilapia fillets work well, too. Delicious served with asparagus and brown rice.
½ cup grated parmesan
cheese or soy parmesan
1 tbsp. fresh basil, chopped
½ cup toasted almonds,
chopped
½ cup fresh parsley, chopped
2 (16 oz.) sole or flounder
fillets
3 tbsp. lemon juice
½ tsp. lemon-pepper seasoning
3 tbsp. melted butter
Preheat oven to 375°. To make the filling: mix the parmesan, basil, almonds and parsley. Place the sole or
flounder fillets on a flat surface; spoon some filling on one end. Roll up. Place seam side down in an oiled baking
dish. Mix the lemon juice, lemon-pepper seasoning and melted butter; pour this over the fish. Spread the
remaining filling on top. Cover the fish with foil and bake for 30 minutes or until fish is opaque throughout.
Makes 6 servings.
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Healthy dessert options
Fruit Juice Bars
1 cup chopped dates
½ cup apple juice
½ cup orange juice
3 tbsp. grated orange zest
1 tsp. vanilla
2 cups rolled oats
2 cups whole wheat pastry
flour
1 tbsp. cinnamon
1½ cups pear juice
grapeseed oil spray
Preheat oven to 350°F. In the blender, mix dates, apple juice, orange juice, orange zest and vanilla to a purée
consistency; set aside. To make the dough: in a blender, grind 2 cups rolled oats to a coarse meal. Stir oats in a
bowl with the pastry flour and cinnamon. Stir in the pear juice. Press the dough into a grapeseed oil-sprayed 8"
square pan. Spread date purée on top. Bake for 35 – 45 minutes until crust is firm. Cool completely and cut in
squares. Makes 16 bars.
Nutrition per serving:
Calories------------ 144
Protein------------- 4 g.
Vitamin A---------- 4 IU
Vitamin C---------- 6 mg.
Vitamin E---------- 1 IU
Carbohydrates----- 31 g.
Fiber- -------------- 4 g.
Fat------------------ 1 g.
Cholesterol--------- 0
Calcium------------ 24 mg.
Iron- --------------- 1 mg.
Magnesium-------- 43 mg.
Potassium---------- 221 mg.
Sodium------------- 3 mg.
Almond Scented Cheesecake Bites
12 oz. low-fat cottage cheese
3 eggs
¼ cup frozen apple juice
concentrate
¼ cup pineapple juice
concentrate
3 tbsp. almonds, chopped
1 tsp. almond extract
1 tsp. vanilla
1⁄3 cup low fat vanilla yogurt
3 tbsp. maple syrup
Preheat oven to 300°F. To make the batter, place the cottage cheese in a strainer over the sink and drain for 30
minutes. Put drained cottage cheese in a blender and mix until smooth, adding the eggs, apple juice concentrate,
pineapple juice concentrate, almonds, almond extract and vanilla. Fill paper-lined muffin tins 2⁄3 full with batter.
Bake for 35 minutes or until a toothpick inserted in the center comes out clean. Cool on rack, and then chill.
The make the topping, combine the vanilla yogurt and maple syrup and drizzle on the cooling cakes. Makes 24
individual cakes.
Sugar-Free Lemon Caramel Flan
fresh lemon peel, cut into
thin slices
½ cup honey
2 tbsp. lemon juice
2 tbsp. water
2 cups vanilla rice milk
1 tbsp. grated lemon zest
4 whole cloves
1 whole cinnamon stick
3 eggs
4 tbsp. maple syrup
1 tsp. vanilla
Preheat oven to 325°F. Use 6 oven-ready custard cups in a baking pan. To make the caramel, place 3 or 4 of
the lemon slices in the bottom of each custard cup. In a sauce pan, heat the honey and lemon juice and stir until
bubbly. Add 2 tbsp. water, stir to blend and divide over lemon slices. To make the custard, simmer the vanilla rice
milk, grated lemon zest, cloves and cinnamon stick in a sauce pan. Remove from heat and let steep for 15 minutes
covered. Remove cinnamon and cloves. Set aside. In a bowl, mix the eggs, maple syrup and vanilla. Mix in the
rice milk mixture, and pour over caramel in cups. Place cups in baking pan; place on center oven rack and pour
water around the cups to come halfway up sides. Bake for an hour or until a knife inserted in the center comes
out clean. Remove, let cool, then cover cups with plastic and chill overnight. Loosen edges, invert on dessert plates
and sprinkle with nutmeg. Makes 6 servings.
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