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Volumetrics and Fat Resistance diets

Volumetrics, the diet of more food and more weight loss, which focuses on eating plenty of fruits and vegetables, and the Fat Resistance Diet, the diet of counting 1, 2, 3 to lose weight, which includes foods high in carotenoids, flavonoids, fresh herbs and spices. Weight loss does not mean to stop eating at all. It is more a change of habits and the food that encourages weight loss it is also healthy. There are different strategies to induce people to eat better and lose weight at the same time, both the Volumetrics and the Fat Resistance Diet seem to encourage good habits, so it could be worth to give one of them a try, if it suits your lifestyle.

Volumetrics, the diet of more food and more weight loss

The Volumetrics Eating Plan is based on the simple fact that people like to eat. And, if people are given the choice between eating more and eating less, they’ll take more almost every time. It has been burned into our society and culture. Just look at meal sizes over the last thirty years and you will notice that not only have the portions increased, the size of the plate has increased too.

Unlike diets that are based on deprivation, the Volumetrics diet doesn’t try to fight this natural preference. Its creator, nutritionist Barbara Rolls, PhD, argues that limiting your diet is not sustainable; you will just wind up hungry and unhappy and revert back to your original eating habits. Let’s take a look at the basics of the Volumetrics Eating Plan.

The Volumetrics approach

The approach Dr. Rolls takes is to help people find food they can eat lots of while still losing weight. The diet revolves around the feeling of fullness, or satiety. The theory is that people feel full based on the amount of food they eat, not the number of calories or nutrient density.

So, the trick is to fill up on foods that aren’t full of calories, which allows the dieter to stick to the main principle of calorie restriction. Dr. Rolls claims that in some cases, following a Volumetrics diet will allow you to eat more than you do now, while still slimming down.

Dr. Rolls has excellent credentials. She a professor of nutrition and director of the Laboratory for the Study of Human Ingestive Behavior at Penn State University. She is also the author of more than 200 research articles. Volumetrics is based, in large part, on the work done in her laboratory.

What you can eat on the Volumetrics Diet

Since the diet doesn’t revolve around differences in body types or “good” foods and “bad” foods, Dr. Rolls doesn’t ban food types as part of the Volumetrics diet. She does, however, urge people to evaluate foods based on their energy density which is a critical concept for the diet.

Energy density is the number of calories in a specified amount of food. Some foods are more energy dense than others, like fats, which have a lot of calories packed into a small size. Water, on the other hand, has an energy density of zero.

Basically, this diet is a game to see how you can eat more food while eating fewer calories. Here is a short break down to give you some idea of what Volumetrics is all about.

Very low-density foods include: Non-starchy vegetables – Nonfat milk – Soup broths

Very high-density foods include: Crackers – Chips – Cookies – Chocolate and Candies – Nuts – Butter and Oils

Since water is the ultimate zero-density food, Volumetrics relies heavily on foods with a high water content, such as many vegetables and fruits, which are 80 to 95 percent water. These will fill you up without adding a lot of calories. Dr. Rolls also suggests eating lots of foods with filling fiber, along with adequate portions of lean protein and healthy fats from fish and other sources. Of course, energy-dense foods, like sweets, fats, and alcohol, are still allowed, but only in moderation.

Is Volumetrics the diet for you?

Anyone who loves lots and lots of food, will enjoy the Volumetrics diet. You will still have to do some simple math to calculate the energy density of foods, but at least you don’t have to track calories or deny yourself a small bite of that delicious chocolate mousse. If endless bowls of soup and piles of veggies and fruit appeal to you, dig into Volumetrics and watch the weight come off.

The Fat Resistance Diet, count 1 2 3 to weight loss

The Fat Resistance Diet was developed by Dr.Leo Galland who is recognized as an expert in the field of nutritional medicine. It is based on the concept that hormones, which include leptin and adiponectin, control the appetite and body fat levels in the body. When fat levels become too high in the body, inflammation occurs that subsequently alters the body chemistry and balance of these hormones. The idea behind the diet is to reduce inflammation which restores the body’s chemistry, reducing cravings, promoting fat burning, and helping the dieter to achieve a healthy weight.

3 stages of weight loss and control

There are three stages to the Fat Resistance Diet. In the initial stages carbohydrates such as grains and starchy vegetables are avoided, but as the dieter progresses through the three stages the amount of carbohydrates is gradually reintroduced.

Stage 1 concentrates on reducing inflammation and restoring blood sugar levels. This is achieved by an abundance of super foods and nine to ten servings of fruit and vegetables every day along with a relatively high intake of quality protein. The high nutritional quality of the this phase will help to re-balance body chemistry and cut your cravings for carbohydrates. This stage also provides a jump-start to the fat loss process.

Stage 2 increases your choice of foods so that the diet is suitable for long-term fat loss. After completing Stage 1, the insulin levels in the body should have decreased which allows for tolerance of more complex carbohydrates in the diet. Stage 2 allows for reintroduction of legumes as well as some whole grains such as oatmeal and brown rice.

Stage 3 is the maintenance stage. In this stage the variety of foods increase further to include healthy grain-based meals like carrot raisin muffins, blueberry flax pancakes, and even whole grain pasta. The inflammation reducing foods are still emphasized while the caloric content of the diet is slightly higher to allow for maintenance of weight loss.

Recommended foods

The foundation of the diet is fresh fruit and vegetables in abundance, as these contain phytonutrients such as carotenoids and flavonoids which act as anti-inflammatories.

Foods which are high in carotenoids include: carrots, broccoli, spinach, tomatoes, pumpkin, papaya

Foods which are high in flavonoids include: blueberries, cherries, pomegranate, citrus fruit, dark grapes, green tea, onions, dark chocolate

Fresh herbs and spices can also be used during the diet because they have important nutritional factors which reduce inflammation and improve the taste of foods without adding calories.

The diet also emphasizes increasing the intake of foods that are high in good fats like the Omega 3 fatty acids found in fish, walnuts, flaxseeds and dark green leafy vegetables. These fats play an important role in reducing inflammation as well as improving general health.

Is this the diet for you?

The Fat Resistance Diet is a solid weight loss plan based on nutritional science. Besides losing weight, this diet has an added bonus of helping to reduce inflammation within the body and supplying high levels of antioxidants to help control hormones and keep your body healthy and happy. If you like the idea of a diet plan based on scientific study, you might want to give the Fat Resistance Diet a try.

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Are you an emotional overeater?

By Andrea Metcalf, nationally renowned exercise expert, Certified Personal Trainer, and Author of Naked Fitness: The Proven 28 Day Lifestyle Program for a Slimmer, Fitter, Pain Free Body.

Take this short quiz to find out. Tick on Yes or No.

I turn to food when I’m sad, disappointed, or lonely.    
I often eat past the point of fullness.    
When I’m upset, I crave sweets or salty snack foods.    
When I go to parties or dine out with friends, I tend to overeat.    
If I eat too much, I feel guilty afterwards.    
I eat more than I should when I’m home alone or bored.    
My moods have the biggest influence on when and how I eat.    
I like to nurture family and friends with food.    
I think about food a lot.    
I am unhappy with my weight, but I overeat anyway.    
Eating is my favorite activity.    
I tend to clean my plate; I don’t like to waste food.    
I binge habitually.    
The large amount of food I eat embarrasses me.    
Sugary foods tend to calm me down.    

Scoring

Count up your yeses and your noes.

If you answered yes to eight or more questions: Your feelings of anger, frustration, loneliness, sadness, boredom, or even happiness might be causing you to overeat. And you are probably an emotional overeater. You may be eating too much or eating chaotically, but what you are really feeding is something in your life: relationship problems, broken dreams, financial worries, or problems at work. Try the strategies in this chapter, but don’t be afraid to seek professional help.

If you answered yes to four to seven questions: You may be struggling with some emotions from time to time. You are a borderline emotional overeater. At this point, it will be easier to get your eating habits under control by applying some of the strategies in this chapter.

If you circled three or fewer yeses:

The above is an excerpt from the book Naked Fitness: The Proven 28 Day Lifestyle Program for a Slimmer, Fitter, Pain Free Body by Andrea Metcalf. The above excerpt is a digitally scanned reproduction of text from print. Although this excerpt has been proofread, occasional errors may appear due to the scanning process. Please refer to the finished book for accuracy.

© 2010 Andrea Metcalf, author of Naked Fitness: The Proven 28 Days Lifestyle Program for a Slimmer, Fitter, Pain Free Body.

A simple quizz.

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The Sneaky Chef’s Earth Day recipes

The Sneaky Chef workshops, promoted by Missy Chase Lapine, is a program of recipes, cooking classes and demonstrations that teach families how to eat healthier.


Sneaky Chef brainy brownies 
Makes about 30 kid-sized brownies

6 tablespoons unsalted butter
¾ cup semisweet chocolate chips
2 large eggs
2 teaspoons pure vanilla extract
1/2 cup sugar
1/2 cup Purple Puree (see Make-Ahead Recipe below)
1/4 cup plus 2 tablespoons Flour Blend (equal parts white flour, whole grain flour, and wheat germ)
1/4 cup rolled oats, ground in a food processor
1 tablespoon unsweetened cocoa powder
1/4 teaspoon salt
Butter or non-stick cooking spray

Preheat the oven to 350 degrees.

Butter or spray only the bottom, not the sides, of a 13-by-9-inch or 9-inch square baking pan.

Melt the butter and chocolate chips together in a double boiler or metal bowl over simmering water (or in a microwave, checking every 15 seconds). Remove from heat and allow mixture to cool a bit. Meanwhile, in another bowl, stir together the eggs, vanilla, sugar, and Purple Puree. Combine this purple egg mixture with the cooled chocolate mixture. In a mixing bowl, stir together Flour Blend, cocoa powder, oats, and salt. Add this to the chocolate mixture and blend thoroughly. Mix in the chopped walnuts, if using, then pour the entire mixture into the baking pan.

Bake for 30 to 35 minutes, until a toothpick comes out clean. Allow to cool completely in pan before cutting the brownies and use a plastic or butter knife. Dust with powdered sugar, if desired.

Keeps for a week in the refrigerator, covered tightly.


Sneaky Chef make-ahead recipe: Purple puree

3 cups raw baby spinach leaves (or 2 cups frozen chopped spinach, or frozen chopped collard greens)
1 1/2 cups fresh or frozen blueberries (no syrup or sugar added)
1/2  teaspoon lemon juice
1-2  tablespoons water

If using raw spinach, thoroughly wash it, even if the package says “prewashed.” Bring spinach or collards and water to boil in a medium pot. Turn heat to low and allow to simmer for 10 minutes. If using frozen blueberries, quickly rinse them under cold water to thaw a little, and then drain.

Fill the bowl of your food processor with the blueberries and cooked spinach, (or collards) along with the lemon juice and 1 tablespoon of water, and puree on high until as smooth as possible. Stop occasionally to push top contents to bottom. If necessary, use a second tablespoon of water to make a fairly smooth puree.

This amount of spinach and blueberries makes only about 1 cup of puree. Double the recipe if you want to store another cup of the puree. It will store in the refrigerator up to 2 days, or you can freeze 1/4 cup portions in sealed plastic bags or small plastic containers.


You find a few sample recipes from the cookbook The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids’ Favorite Meals by Missy Chase Lapine, former publisher of Eating Well magazine and the founder of a natural baby product line Baby Spa®. We thought they might be of some interest to you.

From the author of The Sneaky Chef

© Missy Chase Lapine


Earth Day milk shake
Makes 2 servings

2 cups vanilla low-fat ice cream or frozen yogurt
4 to 6 tablespoons Green Juice (See Make-Ahead Recipe below)
1/4 cup milk
1/2 teaspoon pure vanilla extract

Blend all ingredients together in a blender until smooth. Serve in tall glasses with a quick squirt of whipped cream and a straw.

Sneaky Chef make-ahead recipe: Green juice

3 cups raw baby spinach leaves (or 2 cups frozen chopped spinach, or frozen chopped collard greens)
1 cup water

If using raw spinach, thoroughly wash it, even if package says “prewashed.” Bring spinach or collards and water to boil in a medium pot. Turn heat to low and allow to simmer for 10 minutes. Pour into a fine mesh strainer over a container or bowl, pressing the green “pulp” with the back of a spoon until all the liquid is released.

Store in refrigerator up to 3 days, or freeze 1/4 cup portions in sealed plastic bags or small plastic containers. This makes about 1 cup of Green juice. Double the recipe if you want to store another cup of juice.

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Cholesterol Down

The following is an excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN.

Ten Simple Steps to Lower Your Cholesterol in Four Weeks–Without Prescription Drugs.

Published by Three Rivers Press; December 2006;$13.95US/$17.95CAN; 978-0-307-33911-9
Copyright © 2006 Janet Brill, Ph.D.

Great recipes from the cholesterol down book

Mia’s Veggie Omelet

This recipe is named for my daughter Mia, who often makes this colorful and nutritious omelet. Serve with two soy sausages, whole-wheat toast, and margarine with plant sterols.

Yield: 1 serving

 ¼ cup asparagus, chopped
1 tablespoon water
2 teaspoons canola oil
¼ cup jarred sweet red peppers (found in the condiment section of most supermarkets)
½ medium Vidalia onion, chopped
6 egg whites
1 ounce soy cheddar cheese, shredded
Salt and pepper to taste, optional

Cut tough stems off asparagus. Chop the tender portions of the spears into small pieces. Microwave in microwave-safe bowl with water until soft, about 2 minutes. Heat oil in frying pan. Add vegetables and sauté over medium-high heat until cooked (onion is transparent). Whisk egg whites together until a froth forms. Add in egg whites and fry until omelet has reached desired consistency. Top with shredded cheese, cover, and continue heating until cheese has just melted. Season to taste with salt and pepper if desired and serve warm.

Nutritional information per serving (1 omelet):
Calories: 261, Fat: 13 g, Cholesterol: 0 mg, Sodium: 840 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 2 g, Protein: 29 g


Four-Mushroom Barley Soup

Warm and comforting, this soup is just the thing for a cold winter’s day.

Yield: 10 servings

9 cups reduced-sodium chicken broth
½ ounce dried porcini mushrooms
½ ounce dried shiitake mushrooms
¼ cup canola oil
1 large onion, chopped
2 medium shallots, finely chopped
8-ounce package baby bella or cremini mushrooms, stemmed, cleaned, and diced
12-ounce package white button mushrooms, stemmed, cleaned, and quartered
1 teaspoon kosher salt
2 carrots, peeled and chopped into small pieces
3 garlic cloves, minced
1 cup whole-grain barley
1 bay leaf
¼ teaspoon dried thyme
Shredded soy or regular part-skim mozzarella cheese, optional

Heat 1½ cups chicken broth. Add porcini and shiitake mushrooms to broth and soak, covered, until soft, about 30 minutes. Remove mushrooms from broth and chop into small pieces; set aside. Strain soaking liquid and set aside. Heat the oil in a large stockpot over medium heat. Add onions and shallots and cook until onions are translucent, about 5 minutes. Add the baby bella and button mushrooms and salt. Cook, stirring frequently, until mushrooms are tender, about 10 minutes. Add carrots and garlic, stir, and cook an additional minute. Add remaining chicken broth, porcini and shiitake soaking liquid, porcini and shiitake mushrooms, barley, bay leaf, and thyme. Bring to a boil, stir, and cover; reduce heat and simmer about 1 hour. Remove and discard bay leaf before serving. Sprinkle with shredded mozzarella cheese before serving, if desired.

Nutritional information per serving (1⁄10 of recipe, 351 grams or approximately 1½ cups soup):
Calories: 157, Fat: 6 g, Cholesterol: 0 mg, Sodium: 744 mg, Carbohydrate: 20 g, Dietary Fiber: 5 g, Sugars: 2 g, Protein: 7 g


Deli Club Sandwich

Yield: 1 serving

2 slices 100% whole-wheat bread
4 slices Smart Deli roast-turkey-style soy deli slices
1 ounce Lifetime cholesterol-reducing cheddar cheese
½ avocado, peeled and sliced
¼ cup chopped spinach
2 slices tomato
1 slice red onion
Mustard to taste

Toast whole-wheat bread. Combine all ingredients into sandwich and add condiments to taste.

Nutritional information per serving (1 sandwich):
Calories: 353, Fat: 10 g, Cholesterol: 0 mg, Sodium: 1134 mg, Carbohydrate: 40 g, Dietary Fiber: 10 g, Sugars: 14 g, Protein: 29 g


Spinach Salad with Grilled Portobello Mushrooms

Yield: 2 servings

4 cups washed spinach leaves, preferably organically grown
2 large ripe tomatoes, diced
2 large portobello mushrooms
2 tablespoons extra-virgin olive oil
3 garlic cloves, minced
Juice of ½ fresh lemon
Salt and freshly ground black pepper to taste
Balsamic glaze (available commercially such as Gia Russa from Italy)

Heat grill to medium-high heat. Chop spinach into small pieces and divide spinach between two salad plates. Top each with chopped tomatoes. Wash and dry mushrooms, removing stems. In a small pot, heat olive oil and sauté garlic with lemon juice, salt, and pepper until garlic is browned. Brush mushroom caps (both sides) generously with olive oil mixture. Grill mushrooms over medium heat, stem side down, for about 8 minutes. Turn and grill tops for 6 to 8 minutes more. The mushrooms should be browned and tender. Remove from grill, cut into quarters, and arrange over spinach salad. Add seasoning to taste. Drizzle salad with balsamic glaze and serve.

Nutritional information per serving (½ of recipe):
Calories: 220, Fat: 15 g, Cholesterol: 0 mg, Sodium: 236 mg, Carbohydrate: 21 g, Dietary Fiber: 5 g, Sugars: 7 g, Protein: 5 g


Soy Chicken Patties

Yield: 1 serving

2 frozen soy-based chicken patties (such as Morningstar Farms), defrosted
1 tablespoon fresh lemon juice
1 teaspoon dried dill
Commercial gravy, optional

Preheat broiler. Line a baking pan with aluminum foil. Place chicken patties on foil, drizzle with lemon juice, and sprinkle with dill. Broil about 2 minutes each side, until no longer pink. Serve with commercial gravy if desired.

Nutritional information per serving (2 patties):
Calories: 308, Fat: 13 g, Cholesterol: 1 mg, Sodium: 1028 mg, Carbohydrate: 19 g, Dietary Fiber: 7 g, Sugars: 5 g, Protein: 19 g


Mashed Potatoes with Chickpeas

Yield: 6 servings

2 pounds baking potatoes, peeled and cut into chunks
1 can (15.5 ounces) chickpeas, rinsed and drained
1 cup light soy milk
½ cup reduced-sodium chicken broth
¼ cup Take Control Light margarine
1 teaspoon salt
½ teaspoon pepper
Commercial gravy, optional

Place potatoes in large saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 15 minutes or until tender. Drain and return potatoes to pan. Add chickpeas and mash using a potato masher. Add soy milk, chicken broth, margarine, and salt and pepper and stir. Cook an additional 2 minutes, until heated, stirring constantly. Serve warm. Top with commercial gravy if desired.

Nutritional information per serving (1⁄6 of recipe, 293 grams or approximately 1 cup):
Calories: 255, Fat: 5 g, Cholesterol: 0 mg, Sodium: 751 mg, Carbohydrate: 46 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g


Garlicky Broccoli

Yield: 2 servings

2 cups broccoli florets
2 tablespoons water
1 tablespoon extra-virgin olive oil
2 garlic cloves, minced
1 teaspoon fresh lemon juice
Salt and freshly ground pepper
Fresh parsley, for garnish, optional

Place broccoli in a microwave safe bowl, add water, and cook in microwave on high until tender, about 5 minutes (I like it very well done, about 10 minutes). In a saucepan, combine olive oil, garlic, and lemon juice and cook over low heat for approximately 3 minutes, stirring occasionally, until garlic is golden brown. Pour garlic sauce over drained broccoli, toss, add salt and pepper to taste, and serve. Garnish with fresh parsley if desired.

Nutritional information per serving (½ of recipe):
Calories: 88, Fat: 7 g, Cholesterol: 0 mg, Sodium: 20 mg, Carbohydrate: 5 g, Dietary Fiber: 2 g, Sugars: 0 g, Protein: 2 g

Copyright © 2006 Janet Brill, PH.D.

About the Author

Janet Bond Brill, Ph.D., R.D., LDN, is a registered and licensed dietitian/nutritionist, exercise physiologist, and certified wellness coach. She has been published in the International Journal of Obesity and the International Journal of Sport Nutrition, as well as in the popular press.

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Serotonin power diet

The Serotonin Power Diet explains how the easiest way to lose weight is to use your brain.

Serotonin is the body’s “feel good” brain chemical. It increases feelings of well-being and calm–and it also turns off the appetite. Eating your favorite starchy and sweet snacks, in carefully calculated amounts and at specific times, causes your body to increase its natural serotonin production, turning off your appetite. The result? Easy and painless weight loss.

Great recipes from the serotonin power diet

Shrimp and Fennel Stir-Fry 
This dish also tastes good cold. If you don’t like fennel, substitute white mushrooms. 

2 teaspoons olive oil 
2 cups fennel bulb, cut into ¼” slices 
1 teaspoon ground black pepper 
2 cloves garlic, minced 
1 teaspoon crushed red pepper or hot sauce 
Large shrimp, uncooked, peeled and deveined 

  Women: 4 ounces/Men: 7 ounces 
2 tablespoons lime juice 

Heat the oil in a large nonstick skillet over medium heat. 

Add the fennel, pepper, and garlic and cook for 5 minutes or until the fennel is tender but not mushy. 

Add the red pepper and shrimp. Cook 4 to 5 minutes, stirring occasionally, until the shrimp are pink. 

Add the lime juice and serve. 

Makes 1 serving 
Per serving (women): 296 calories, 29 g protein, 21 g carbohydrates, 12 g total fat, 7 g dietary fiber, 515 mg sodium 

Per serving (men): 389 calories, 47 g protein, 21 g carbohydrates, 14 g total fat, 7 g dietary fiber, 645 mg sodium 


Fast Creamy Broccoli Rice 
Two kinds of cheese give this recipe a savory taste.

2 tablespoons low-sodium chicken broth or water 
1 package (10 ounces) frozen broccoli spears 
Instant rice, white or brown, cooked according to package directions 

  Women: 1½ cups/Men: 2 cups 
2 slices fat-free American or Swiss cheese singles 
1 tablespoon Parmesan cheese 
Ground white pepper 

In a large skillet over medium-high heat, heat the chicken broth and broccoli spears until the broccoli is thawed. Add the rice and stir to mix. Top the rice with American or Swiss and Parmesan cheeses and heat, stirring occasionally, until the cheese is melted. Season with pepper to taste. 

Makes 1 serving 
Per serving (women): 430 calories, 32 g protein, 71 g carbohydrates, 2 g total fat, 10 g dietary fiber, 562 mg sodium 

Per serving (men): 512 calories, 34 g protein, 90 g carbohydrates, 3 g total fat, 10 g dietary fiber, 565 mg sodium 


Pasta Shells with Smoked Salmon 
This recipe creates a sophisticated dish worthy of guests. 

Small pasta shells or orecchiette (ear-shaped pasta), cooked according to package directions 
  Women: 1½ cups/Men: 2 cups 
½ tablespoon butter 
1 cup thinly sliced Savoy or green cabbage 
¼ cup water or chicken or vegetable broth 
½ cup frozen peas 
Chopped smoked salmon (for lower sodium, use cooked salmon) 

  Women: 2 ounces/Men: 4 ounces 
2 tablespoons fat-free sour cream 
Salt (optional) 
Ground black pepper 
½ cup snipped fresh dill 

Put the cooked pasta in a large bowl. 

Heat the butter in a nonstick skillet over medium heat. Add the cabbage and sauté until soft, about 6 minutes. Add water or broth and bring to a simmer. Turn off the heat and add the peas. Stir the mixture into the pasta. 

Add the smoked salmon and sour cream, then salt (if desired) and pepper to taste. Sprinkle with dill just before serving. 

Makes 1 serving 

With smoked salmon 
Per serving (women): 456 calories, 25 g protein, 68 g carbohydrates, 10 g total fat, 10 g dietary fiber, 1,275 mg sodium 

Per serving (men): 604 calories, 38 g protein, 84 g carbohydrates, 13 g total fat, 8 g dietary fiber, 2,409 mg sodium 

With fresh salmon 
Per serving (women): 491 calories, 28 g protein, 68 g carbohydrates, 12 g total fat, 8 g dietary fiber, 170 mg sodium 

Per serving (men): 672 calories, 44 g protein, 84 g carbohydrates, 17 g total fat, 8 g dietary fiber, 200 mg sodium 


Curried Thai Sweet Potato and Chicken Soup 
Look for fat-free coconut milk and curry powder in the ethnic-foods section of your supermarket. Cilantro can be found in the herbs section of the produce department. 

Sweet potatoes, peeled and cut into ½” chunks 
  Women: 8 ounces/Men: 12 ounces 
2 cups low-sodium chicken or vegetable broth 
1 teaspoon canola or vegetable oil 
½ medium onion, chopped 
1 1″ piece fresh ginger, peeled and minced (optional) 
2 teaspoons Thai curry powder 
4 tablespoons canned fat-free unsweetened coconut milk 
2 tablespoons lemon juice 
Cooked chicken breast, shredded 
 
Women: 2 ounces/Men: 4 ounces 
Ground black pepper 
1 sprig fresh cilantro or 1 teaspoon dried coriander 

In a large soup pot over medium heat, simmer the sweet potatoes in the broth for 15 minutes until tender. 

Heat the oil in a skillet over low-medium heat and sauté the onion and ginger (if desired) until soft, about 4 minutes. Stir in the curry powder. 

Add the curry-onion mixture to the sweet potatoes and broth in the soup pot. 

Add the coconut milk, lemon juice, and chicken and heat until the soup is just about to boil, approximately 2 minutes. 

Season with pepper to taste. 

Pour the soup into a bowl and garnish with cilantro. 

Note: Do not use canned sweet potatoes in syrup. To save time, try frozen skinned sweet potatoes instead. 

Serve with steamed spinach. 

Makes 1 serving 
Per serving (women): 435 calories, 20 g protein, 76 g carbohydrates, 6 g total fat, 10 g dietary fiber, 259 mg sodium

Per serving (men): 699 calories, 52 g protein, 104 g carbohydrates, 8 g total fat, 14 g dietary fiber, 370 mg sodium 


Casablanca Onions 
This dish is so tasty you will want to make extra. 

Cooking spray 
1 teaspoon olive oil 
2 sweet or Vidalia onions, thickly sliced 
½ teaspoon coriander 
¼ teaspoon cumin 
¼ teaspoon cinnamon 
4 ounces jarred tomato sauce (optional: low-sodium variety) 
¼ cup low-sodium vegetable or chicken broth 
1 tablespoon raisins or dried currants 
1 bay leaf 
½ teaspoon brown sugar 
Ground black pepper 

Coat a skillet with cooking spray and heat over low-medium heat. Add the olive oil and onions and sauté until soft, about 8 minutes. Remove the onions from the skillet. Add the coriander, cumin, and cinnamon to the skillet and sauté for 1 minute. 

Return the onions to the skillet; add the tomato sauce, broth, raisins or currants, and bay leaf; and cook for 30 minutes or until the sauce is thick and the onions are very tender. 

Remove from heat and remove the bay leaf. 

Stir in the sugar and season with pepper to taste. 

Makes 1 serving 
Per serving: 108 calories, 3 g protein, 20 g carbohydrates, 2 g total fat, 4 g dietary fiber, 18 mg sodium 

Reprinted from: The Serotonin Power Diet: Use Your Brain’s Natural Chemistry to Cut Cravings, Curb Emotional Overeating, and Lose Weight  by Judith J. Wurtman and Nina Frusztajer Marquis © 2006 Judith J. Wurtman and Nina Frusztajer Marquis. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling at (800) 848-4735.

About the Author

Judith J. Wurtman, PhD, has been recognized worldwide for decades of pioneering research into the relationship of food, mood, brain, and appetite. Dr. Wurtman received her PhD in cell biology from MIT and took additional training as an NIH Postdoctoral Fellow in nutrition/obesity. The author of five books for the general public, she has written more than 40 peer-reviewed articles for professional publications.

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Feel good diet

Designed to balance brain chemicals, keeping dieters happy and motivated while shedding pounds.

The Feel Good Diet is an eating plan based in the latest neurological research. Designed to balance brain chemicals, keeping dieters happy and motivated while shedding pounds. The book includes scrumptious recipes.Dieting depletes neurotransmitters, as a result most people feel moody, hungry, with low energy levels and generally unhappy. Lacking will power to go on, they quit. The Feel Good Diet is an eating plan designed to keep brain chemicals balanced, making possible to shed pounds while replenishing stamina and enthusiasm.

The following is an excerpt from the book The Feel-Good Diet by Cheryle Hart, M.D., and Mary Kay Grossman, RD
Published by McGraw-Hill; January 2007;$22.95US/$27.95CAN; 978-0-07-145378-3 – Copyright © 2007 by Cheryle Hart and Mary Kay Grossman

Easy Beef and Bean Soup 

Use canned beans to make this soup a snap. 

½ pound lean (96 percent) ground beef 
2 cloves garlic, chopped fine 
1 medium onion, chopped 
2 teaspoons olive oil 
1 15-ounce can white kidney or cannellini beans, drained and rinsed 
1 medium carrot, sliced, or 1 cup sliced frozen carrots 
1 stalk celery, sliced 
16 ounces tomato juice 
3 cups beef broth 
1 teaspoon finely chopped rosemary 
1 tablespoon finely chopped parsley 
Black pepper to taste 

Brown ground beef with garlic and onion in oil in a large kettle or saucepan. Add beans and all remaining ingredients. Bring to a boil. Reduce heat. Simmer 20 to 30 minutes. 

Makes 6 servings 

Nutrition Facts Per Serving: 22 grams carbohydrate, 7 grams fiber, 13 grams protein, 3 grams fat, 98 calories, Lo-Lo


Chicken and Kashi Casserole 

Kashi is labeled as a breakfast pilaf and is often found with the hot breakfast cereals in the grocery store. But it is a wonderful wholegrain side dish for any meal. You’ll love the chewy texture in this pilaf and the spices that are reminiscent of stuffing. 

½ medium onion, diced 
¾ cup diced celery 
¾ cup sliced mushrooms 
1 ½ teaspoons chicken flavor base 
1 ½ cups hot water 
1 6.5-ounce package Kashi 
1 teaspoon poultry seasoning 
4 chicken breasts, bone in, skin removed 
Mrs. Dash seasoning 
Salt as desired 

Preheat oven to 375°F. To a 3-quart or larger covered casserole or dutch oven, add vegetables, chicken base, and hot water. Mix well. Add Kashi and poultry seasoning and stir. Arrange chicken breasts on top, bone-side down. Sprinkle chicken with Mrs. Dash and salt as desired. Cover, and bake in oven for 1½ hours. Let sit for 10 minutes before serving. 

Makes 8 servings 

Nutrition Facts Per Serving: 17 grams carbohydrate, 3 grams fiber, 19 grams protein, 3 grams fat, 167 calories, Hi-Lo-Lo


Grilled Pork Loin Steaks with Rosemary 

Be sure not to overcook pork steaks. Use a meat thermometer to be sure that they stay moist and juicy. 

1 pound thick-cut pork loin steaks 
1 tablespoon olive oil 
2 tablespoons rice wine vinegar 
½ teaspoon liquid smoke flavoring (optional) 
1 tablespoon lemon juice 
1 tablespoon soy sauce 
2 teaspoons Worcestershire sauce 
3 cloves garlic, crushed 
2 tablespoons finely chopped fresh rosemary 

Cut pork into 4 pieces. Place all ingredients in a resealable plastic bag. Shake well. Marinate in the refrigerator for at least 2 hours and up to overnight. Grill or broil pork steaks just until they reach 170°F. Serve immediately. 

Makes 4 servings 

Nutrition Facts Per Serving: 5 grams carbohydrate, 0 grams fiber, 24 grams protein, 15 grams fat, 248 calories, Lo-Lo-Lo 


Grilled Salmon Fillet 

Salmon is an excellent source of omega-3 fatty acids. Choose fish several times each week. The fish can also be baked in a foil packet in a 400°F oven for 20 to 30 minutes. 

1 2-pound wild salmon fillet 
2 tablespoons olive oil 
3 cloves garlic, crushed 
Juice of one lemon 
1 teaspoon Worcestershire sauce 
¼ cup soy sauce 
Mrs. Dash or lemon pepper seasoning 

Preheat barbecue grill. Rinse salmon fillet and pat dry with paper towel. Cut a piece of foil 4 inches longer than the length of the salmon. Brush it with olive oil. Lay fillet, skin-side down, on foil. Curl edges of foil up around salmon to prevent juices from running out, leaving the top uncovered. Spread garlic evenly across salmon. Combine lemon juice, Worcestershire sauce, and soy sauce, and pour over fillet. Sprinkle liberally with seasoning. Place salmon fillet on foil about 6 inches from coals or gas flame. Indirect heat is best. Cover grill. Cook 15 minutes. Do not turn. Check salmon. Salmon is done when flesh has turned paler pink and flakes with a fork. Do not overcook. 

Makes 8 servings 

Nutrition Facts Per Serving: 0 grams carbohydrate, 0 grams fiber, 14 grams protein, 11 grams fat, 169 calories, Lo-Lo


Sautéed Vegetables 

Choose your favorite veggies. Cook them lightly to preserve vitamins and antioxidants. 

2 teaspoons vegetable oil 
2 cups of any mixture of the following vegetables: 
    Fresh or frozen broccoli florets 
    Fresh or frozen cauliflower florets 
    Onion, cut in wedges 
    Carrot, sliced thin 
    Celery, sliced into bite-sized pieces 
    Fresh or frozen green beans, whole or cut 
    Mushrooms, sliced 
    Peapods 
    Green, red, or yellow pepper, cut in thin strips 
    Zucchini, sliced thin 
2 tablespoons water 
½ teaspoon lemon juice 
1 teaspoon soy sauce 

Heat oil in a medium frying pan with a lid on over medium heat. Add vegetables. Cook, stirring, for 1 minute. Reduce heat. Add water and cover. Continue cooking for 4 minutes (most of the water will be evaporated). Toss with lemon juice and soy sauce. 

Makes 2 servings

Nutrition Facts Per Serving (using a combination of all vegetables): 7 grams carbohydrate, 2 grams fiber, 2 grams protein, 5 grams fat, 74 calories, insulin-neutral unlimited 

Copyright © 2007 by Cheryle Hart and Mary Kay Grossman

About the Author

Cheryle Hart, M.D., is board certified in bariatrics, the medical specialty of weight management, and in obstetrics/gynecology. She completed her specialty training at the Mayo Clinic and is now in private practice at the Women’s Wellness Workshop in Spokane, Washington.

Mary Kay Grossman, RD, is the nutritional advisor of the Women’s Wellness Workshop in Spokane. She speaks nationally on insulin resistance and diabetes nutrition. They are the coauthors of the bestselling book The Insulin Resistance Diet.

For more information, visit their website at: www.feelgooddiet.com.