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"...Full Speed
Ahead" |
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This is a
website for those who want to lose weight. Basically, what follows
here is what was once called the original "Weight
Watchers Diet" from the early 1960's. This is a low
carbohydrate diet which can be summarized in just two words: NO
SUGAR and NO GRAINS. Remember just those two words and you'll lose
weight and live better and longer!
For those
wanting more detail, the list of NO's is expanded as follows: no sugar, no
grains, no bread, no rolls, no muffins, no toast, no bagels, no jam, no
jelly, no honey, no dry cereal (that means no oatmeal, no cream of wheat,
or any other cooked cereal), no french toast, no pancakes, no
crepes, no waffles, no syrup (even as artificially
sweetened by say 'Splenda'---ugh!), no cookies, no crackers, no fruit juices of any kind and
that includes orange juice (too much fructose), no sodas (even those
labeled 'diet' for thier artificial sweetener is anything but the preferred 'Stevia'---yea!), no alcohol, no
potatoes or potato chips, no pretzels, no puddings (even those labeled 'diet'
for thier artificial sweetener typically is 'Splenda'--- ugh!--- and not the preferred 'Stevia'--- yea!), no bacon (too fat)
and no smoked fish or meat--- that means you can't eat ham.
Now--- getting
back to what we can and cannot eat, here's this list of
LIMITED vegetables:--- There are two kinds of veggies
called LIMITED and UNLIMITED. Among the LIMITED are the
following: corn, peas, carrots, artichokes, green beans, beets,
acorn squash, parsnips, turnips, and tomatoes (because these
veggies contain too many carbohydrates). Accordingly, you may
include them, but you should LIMIT them to only one serving of no more
than a half-a-cup-a-day. And you may have up to 12-ounces of tomato
juice or low sodium V-8 per day. All of the other vegetables are
classified as being "UNLIMITED" vegetables--- like asparagus, broccoli,
cabbage (including cole-slaw made with canola oil or low-fat mayonnaise),
celery, cucumbers, peppers (red, green, or yellow), lettuce (and
only lo-cal, lite-salad dressings), mushrooms, radishes, rhubarb (but
only when sweetened with the no-cal sweetener known only as 'Stevia'), spinach,
summer squash, yellow squash, and green squash. You can eat as much
as you want from this group of UNLIMITED veggies.
As for fish, you
must have a minimum of 5-lunch/dinners a
week of fish--- either baked or grilled, but never fried. Some say
that all fish is contaminated with mercury--- which if ingested by humans
is difficult to digest. So I say, eat smaller fish like cod, haddock, flounder, salmon, etc.,
and not big fish like swordfish, albacore tuna steak, shark, etc. which contain more mercury.
Shellfish contain no mercury and are recommended. As for beef,
lamb, or pork-tenderloin, it must be lean and limited to no more than
3-lunch/dinners per week. The rest of the week can be more
fish---no limits there as to how many times a week--- or poultry (white
meat chicken or turkey only) but no more than 6-lunch/dinners a week for
poultry.
Eggs for
breakfast or lunch only are OK, but no more than 7 eggs total per
week. NOTE: Dr. Wang suggests unlimited eggs for those with low
cholesterol. But if you don't know your cholesterol level, limit
yourself to just 7 eggs total per week. Another hint:--- when you
serve yourself scrambled eggs, use two egg whites but maybe only one egg
yoke.
As for cheese,
you can have up to 2-ounces of hard cheese (meaning American, cheddar,
muenster, provolone, swiss, or mozzarella) for lunch or up to 1-ounce at
breakfast, if this cheese is your only source of protein at that
particular meal. Cottage cheese is OK
too.
Skim milk or
buttermilk (up to two 8-ounce glasses per day) or skim evaporated milk---
up to 1 cup (8 oz) is your daily allowance here, and coffee too is
OK--- but without sugar. Use only 'Stevia' and not 'Equal' or 'Splenda'. Same with
tea, either hot or iced. 16-ounces of non-fat,
low-carb Yogurt may be substituted for the skim
milk.
As for fruit, it
must be whole fruit only--- no fruit juices and no 'processed fruit' like
say canned fruit (too much fructose). Applesauce, for the 'processed
fruit' that it is, also contains HFCS, so don't eat it. Frozen fruit
is OK. And then even within this whole fruit category, the following
whole fruits cannot be eaten:--- bananas, cherries,
grapes, or any dried fruit. Any other whole fruit--- including
all the berries such as strawberries, cranberries, raspberries,
etc.--- is acceptable. Portions of whole fruit must be no more
than 1/2 cup per serving. Here are six portions that are each OK as
a single acceptable fruit serving: 1 medium apple, 1 orange, 1/2
cantaloupe, 1/2 of a grapefruit, 1/4 of a pineapple, or a 2-inch wedge of
honeydew melon.
A special word
about the "no grains" rule as it relates to bread. There is a
product known as "Ezekiel Bread" that is not
flour-based. It is typically sold in the frozen food section of
grocery stores, available nationwide. "Ezekiel Bread" is OK to
eat. So for breakfast, if you want some toast for example...go ahead
and pop a couple of slices of "Ezekiel Bread" into your toaster.
While butter is "out," olive oil is "in" . Me? I cheat and use
a light smearing of Land-O-Lakes lite butter with canola oil in
it. |
If your objective is LOSING WEIGHT, why choose a low-carb diet of NO SUGAR and NO GRAINS?
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While the human shift to agriculture produced indisputable gains for man -- modern civilization is based on this epoch -- societies where the transition from a primarily meat/vegetation diet to one high in cereals show a reduced lifespan and stature, increases in infant mortality and infectious disease, and higher nutritional deficiencies. Contemporary humans have not suddenly evolved mechanisms to incorporate the high carbohydrates from starch- and sugar-rich foods into their diet. In short, we are consuming far too much bread, cereal, pasta, corn (a grain, not a vegetable), rice, potatoes and 'Little Debbie' snack cakes, with very grave consequences to our health. Making matters worse, most of these carbohydrates we consume come in the form of processed food. Any meal or snack high in carbohydrates generates a rapid rise in blood glucose. To adjust for this rise, the pancreas secretes the hormone insulin into the bloodstream, which lowers the glucose. Insulin is, though, essentially a storage hormone, evolved over those millions of years of humans prior to the agricultural age, to store the excess calories from carbohydrates in the form of fat in case of famine. Insulin, stimulated by the excess carbohydrates in our overabundant consumption of grains, starches and sweets, is responsible for all those bulging stomachs and fat rolls in thighs and chins. Even worse, high insulin levels suppress two other important hormones -- glucagons and growth hormones -- that are responsible for burning fat and sugar and promoting muscle development, respectively. So insulin from excess carbohydrates promotes fat, and then wards off the body's ability to lose that fat. Excess weight and obesity lead to heart disease and a wide variety of other diseases. But the ill effect of grains and sugars does not end there. They suppress the immune system, contributing to allergies, and they are responsible for a host of digestive disorders. They contribute to depression, and their excess consumption is, in fact, associated with many of the chronic diseases in our nation, such as cancer and diabetes." ...Dr. Joseph Mercola, author of "The No-grain Diet" |
"For several million years, humans existed on a
diet of animals and vegetation. It was only with the advent of agriculture
a mere 10,000 years ago -- a fraction of a second in evolutionary time --
that humans began ingesting large amounts of sugar and starch in the form
of grains (and potatoes) into their diets. Indeed, 99.99% of our genes
were formed before the advent of agriculture; in biological terms, our
bodies are still those of hunter-gatherers.|
Hey--- those eggs get a little
tiring at breakfast time, so
here's an
idea:
Here's another breakfast idea:--- How
about plain Greek
Yogurt topped with a mixture of cut-up, fresh
strawberries
and frozen raspberries?---- This can also be used as a
snack
at anytime
throughout the day,
perhaps substituting any
flavor, fat-free, lo-carb yogurt (less
protein here than the plain
Greek Yogurt for breakfast, but it makes
for a very good
snack anytime!)
 Why NO FLOUR in our
weight watcher's diet?
Because the human
body processes flour just like it does
sugar,
thereby raising the blood sugar level in
our
blood.
Sooo, that
3/4
cup of flour plus 1 cup of sugar in a
typical
brownies recipe
are
both digested just as though it was
1 3/4 cup of
sugar. And that's a lot of
sugar!
Be a saavy shopper--- know what
you're buying!
Meat sold in our food stores is not a
"prepared food." Right?
Neither is poultry. WRONG! All poultry sold in food stores
is
pre-soaked in salt water and even injected
with salt. Why?
Well, the soaking adds weight to the product
you buy--- and
of course we buy our poultry by weight.
Next time, pick up
that package of chicken or turkey breast and
read the label
for sodium content. There'll always be
some salt--- like maybe
60 mg to say 100 mg. But watch out!---
for some of the poultry
sold in stores may contain as much as 450 mg
on per-serving
basis. 4-ounces of poultry with 450 mg
of sodium?--- that's
too much for anyone!
You step up to the 'Deli'
section of your food store
and look over the
roast beef they're selling today
---
There's so many different brands to choose from. Is
there any
difference between them? "Boar's Head" roast beef is the only
roast beef you should buy! And
just why is that? Because
"Boar's Head" is low sodium
and contains no spices--- so
what
you get is real roast beef that actually
tastes like roast
beef!
Cut down the 'bulk' of your
roast beef sandwich --- what
with its
stack of 2-ounces of
roast beef, 1-ounce slice
of
lo-fat, lacy swiss
cheese, a tomato slice, lettuce,
Hellman's Light Mayonaise
with canola oil, and two
slices
of Ezekiel 4.9
Bread . And just how can you do
that?
Take a single slice
of Ezekiel Bread, toast it, then make two out
of it--- by cutting it
horizontally in half. Result? One slice
of bread
becomes two very slender slices--- but just enough to
hold that
delicious roast beef sandwich of yours
together.
Going on a diet to lose
some weight?--- Well it just seems
like one sacrifice after another. Deprivation
really, and for a
prolonged period of time. But I've since found
solace in but a
single thought--- a thought
that sustains me from one day to
the next.
And that is this. While I'm dieting--- and sticking
to it, day after
day after day, I say this to
myself: "Well, through it all, one thing
I
know for sure. No matter what I
eat today, I'm not going to GAIN
any weight!--- not today, and not
tomorrow either, or even the
day after tomorrow! And
you can take that to the bank! No
one
else NOT on a weight losing diet can
make that statement. No, not
one!"
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New products found on the shelves of
supermarkets everywhere:---
Do you have any to
add?
Check this out!--- High Fructose Corn
Syrup found everywhere in foods
as a cheap substitute for sugar is now linked to
cancer.
GO TO:---
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