THINK LIGHT!...Foreword C ongratulations! You’re about to say good-bye, once and for all, to every fad diet you’ve ever known. No more “on-again, off-again” weight loss programs

The “slow-carb,” healthy-fat program that trainsyour body to release and burn stored fat!

THINKLIGHT!

Weight Management/Healthy Eating Program

®

Caution: Before starting any physical fitness and/or weight management program you should consult with your physician.

COPYRIGHT © 2015 SOF PublishingAll Rights Reserved

THINK LIGHT! is a registered trademark of Speaking of Fitness, Inc. (dba SOF Publishing)

No part of this book may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without permission in writ-ing of the publisher.

Published by:

SOF Publishing 10 Town Plaza, #217 Durango, CO 81301www.sofcorp.com

Foreword

Congratulations! You’re about to say good-bye, once and for all, to every fad diet you’ve ever known. No more “on-again, off-again” weight loss programs. No more yo-yo dieting. No more canned

pears and cottage cheese. No more struggles with willpower. And no more guilt and frustration over your weight.

THINK LIGHT! is based on the belief that next to genes, lifestyle habits are the most powerful shapers of the human body. Eating habits. Shopping habits. Cooking habits. Exercise habits. Even thinking habits. Day in and day out, it’s these patterns and routines in our lives that influence how effective we are at managing our weight.

This binder contains a variety of tools to help you develop positive lifestyle habits that will work for you, rather than against you.

• The THINK LIGHT! Habits provides a concise overview of the THINK LIGHT! approach to weight management.

• The THINK LIGHT! Eating Plan includes eight weeks of daily menus, delicious recipes and time-saving weekly grocery lists.

• The THINK LIGHT! Companion Guide is a “workbook-style” compilation of tips and exercises to help you learn more about yourself and your behaviors around food, exercise and your body.

THINK LIGHT! is such a simple learning system, you’ll be amazed how easy it is to adopt a healthy lifestyle.

We thank you – and soon you’ll be thanking yourself – for “thinking light!”

Table of Contents The THINK LIGHT! Habits 7

The THINK LIGHT! Eating Plan 33 Getting Started Eating Plan Overview 34 Tips for Success 37 Frequently Asked Questions 38 Nutritional Analysis 40 Menus, Recipes & Grocery Lists Recipe Index 41 Staples List 43 Week 1 45 Week 2 61 Week 3 77 Week 4 93 Week 5 107 Week 6 125 Week 7 141 Week 8 159 Food Variety List 175 What’s Next? 182

The THINK LIGHT! Companion Guide 183

-7- © 2015 SOF Publishing-7-

The THINK LIGHT!

Habits

-8- © 2015 SOF Publishing

IntroductionIf you’re not happy with the shape you’re in, take a good hard look at your lifestyle habits. Chances are your routine is working against you.

It’s a fundamental principle common among all living things. What we do most consistently, over and over again, day in and day out, stimulates our bodies to adapt.

Darwin acknowledged it with his “survival of the fittest” theory. Living creatures have the inherent ability to physiologically adapt in response to conditions that threaten their survival. Translation: camels retain water to survive long stretches in the desert, dogs grow winter coats to stay warm in the winter, bugs turn colors to hide from predators, and humans store excess body fat to carry them over in the event the hunting is lousy.

The irony is that now that we’ve evolved to a supersized, reality TV cul-ture, the same physiological processes that once kept us alive are now working overtime “surviving” us to death.

Fat StorageTake, for example, the process of fat storage. Our daily patterns of what we eat and when we eat it can make all the difference in the world as to whether we’re efficient fat storers or not. How? Well, first a little physiol-ogy lesson...

Fat is a very concentrated, potent fuel source. A single gram of fat provides over twice the amount of energy compared to a gram of either carbohydrate or protein. It’s this simple fact, coupled with fat’s tremen-dous insulating and protective qualities, that explains why the average person has 25 - 75 billion fat cells. We’re built to store fat.

Under a powerful microscope a single fat cell looks like a tiny, spherical sac containing a droplet of oil. When we gain body fat, our fat cells fill up with more oil, thereby increasing in size. This process is called fat stor-


age.

Fat storage is controlled by a miniature “doorman” who’s only job is to keep an eye out for fat passing by in the bloodstream. When it sees fat cruising by, the doorman jumps up from its seat, reaches into the blood, grabs the passing fat and gently shoves it inside the fat cell.

Now, back to Darwin. What scientists have learned is that these little doormen are extremely adaptive. If our lifestyle habits keep them busy jumping and shoving all day long, then over time they actually get better at their job. In fact, put a little fat in the bloodstream, and the “adapted” doorman turns into a barrel-chested, biceps-bulging, bald-headed, crazed maniac grabbing every bit of fat that passes by. Compare that to the less adapted, mild-mannered, easy-going doorman more likely to be snoozing rather than storing.

Fat ReleaseThere’s another adaptable doorman character hanging around in this fat cell story. This doorman’s job is to reach inside the fat cell, (instead of the bloodstream), grab some stored fat and send it floating away in the bloodstream. This process of fat release is also heavily influenced by our daily lifestyle patterns and routines. For some of us, that means having fat cells that are incredibly efficient at releasing fat, while others have cells that tend to stubbornly hold onto their fat.

Fat MetabolismYou’re probably ready about now to hear what it’s going to take to get your fat cells trained to be better fat releasers and less active fat storers. Hold on to that thought for a moment because there’s still another physiological piece to this weight management puzzle...

While your fat cells are busy going about their business storing and releasing fat, fat metabolism is occurring downstream in the various mus-cles of your body. Fat metabolism is a multi-staged process that involves (a) transporting the fat from the bloodstream into the muscle cell and (b)


metabolizing or “burning” the fat as a fuel source within the muscle. Not surprisingly, both of these processes are also adaptable and can be modi-fied by the patterns and routines in your life. Some people have bodies that metabolize fat with great zeal, while others are not so inclined.

The Big PictureSo, for all you visual learners, here’s what it looks like...


Now, keep in mind that all these processes are simultaneNow, Now, keep in mind that all of these processes are simultaneously occurring, 24 hours a day, 7 days a week (hence the term “24-7” in case you weren’t hip with the lingo) all throughout the body. They’re also taking place at various rates. Ultimately, it is the net balance of fat storage, fat release and fat metabolism that determines whether your fat cells are growing, shrinking or maintaining their size.

Here’s another way to visualize what’s going on. Think of a boat (fat cell) floating in a shallow lake filled with oil (fat in the bloodstream). The boat has a small leak and oil is slowly seeping in (fat storage). You’re sitting in the boat scooping the oil out (fat release). As long as you’re scooping it out as fast as it’s coming in, the boat doesn’t fill up. If, however, you gradually tire of scooping and the oil keeps coming, it’s only a matter of time before the boat fills up (i.e. your fat cell gets larger).

And therein lies the problem for the majority of us. Our bodies have adapted to our lifestyle patterns by becoming entirely too efficient at stor-ing, rather than releasing and burning, excess fat. Over time, our fat cells gradually and steadily increase in size and, consequently, each year our clothes get a little tighter and our weight on the scale a little higher.

Sending Out an S.O.S.The good news is that there is a way to right the ship (boat?) so you become more effective at releasing and burning fat, rather than storing it. And it’s probably no surprise that solution involves adopting lifelong habits that work for you, rather than against you. Eating habits. Shopping habits. Cooking habits. Exercise habits. Even thinking habits. The trick is to practice and enjoy healthy patterns and routines, day in and day out. Consistency is what matters most. Not perfection. Consistency. It takes a consistent, repetitive message to stimulate the physiological adaptation. Rest assured, if the message is strong enough, your body will begin to change.


The THINK LIGHT! Habits

The path to change has only two rules - Begin, and then Continue...

~ Anonymous

The THINK LIGHT! Weight Management/Healthy Eating Program will help get you started on the path of change. The program has helped millions of people gradually adopt healthier lifestyle habits and reprogram their bodies in the process. The cornerstones of the program are the THINK LIGHT! Habits; five simple habits that, when learned and practiced on a regular basis, will profoundly affect your fat storing, releasing and me-tabolizing systems.

(1) If you want less fat on you, put less fat in you!

(2) Think “slow-carbs” not low-carbs...

(3) Eat less more often.

(4) Make exercise a habit you enjoy.

(5) Always remember; there’s no such thing as cheating. There’s only wandering. Wandering is not wrong or bad. It’s a normal way to eat.

In the next few pages you’ll learn more about each of the THINK LIGHT! Habits. You’ll find that adopting these habits isn’t complicated, nor does it require extensive planning, preparation or willpower. All it takes is a willingness to try something new.

The THINK LIGHT! Eating Plan is designed to help you put the THINK LIGHT! Habits into practice. Use the menu plan as a guide until you get the hang of it. Remember, changing lifestyle habits is a process meant for you to experience and enjoy. The easiest way to go about it is to take one step at a time. If you try to hurry change, chances are you’ll never get there. Change moves at its own pace. Once you understand and accept this fact, you can help, rather than hinder, the process. It helps to remem-ber that once you’ve adopted these lifestyle habits, they are yours forever.


1. If You Want Less Fat on You, Put Less Fat in You!

Because fat is so prevalent in the foods available to us, the only way to lower our fat intake is to raise our fat consciousness.

For over two decades medical researchers have performed study after study evaluating the effects of high fat diets on everything from heart disease to cancer to obesity to global warming. The resulting enormous volumes of data and evidence have been compelling enough to influence virtually every major health organization – including the American Heart Association, American Dietetic Association, American Medical Associa-tion, National Cancer Society and the National Institute of Health – to publicly promote the position that eating a high fat diet is unhealthy.

Too much dietary fat not only clogs our arteries, strains our vital organs and bogs down our digestive processes – it stimulates our fat cells to become more efficient at storing fat! Following a fatty meal, the levels of fat in the blood increase substantially. When fat cells see lots of fat float-ing around in the blood, the fat doormen go crazy, reaching and grabbing for every molecule of fat they can get their hands on. A lifetime pattern of high-fat eating makes them better at their job.

Because a high fat diet increases fat storage, the most effective way to reduce body fat is to concentrate on reducing your daily fat intake. Even if you don’t consciously lower your total caloric intake, making the switch to a healthy fat diet will often result in fat loss. In a study conducted at the University of Minnesota, patients maintained their usual caloric intake while reducing fat intake from 39 to 22 percent over the course of three months. They lost an average of six pounds in the process.


The 30% SolutionAccording to large scale dietary surveys, 37 to 42 percent of the calories consumed by the average American are from fat. Most health profes-sionals suggest that no more than 30 percent of your total calories come from fat. It’s no coincidence that heart disease, cancer and obesity rank among our nation’s most serious health concerns. All three are linked to consumption of a high fat diet.

Eating less fat is easier said than done. Although people don’t usually crave fat like they do sugar, studies do indicate that most people have a strong taste preference for fat. Americans are used to eating fat. We’ve been raised with it. Fat is responsible for the flavor and texture of our favorite foods: meats, cheeses, eggs, nuts, oils, mayonnaise, sour cream, butter, sauces, creams, gravies, salad dressings, fried foods, pastries, and desserts.

Most people aren’t aware of the amount of fat they eat. Unless you’ve had your diet analyzed, it’s difficult to estimate what your dietary fat percentage is. It’s safe to say, though, if you don’t consciously think about your fat intake, you’re probably eating too much.

The way to lower the fat in your diet is to become a fat-conscious eater. That means learning to THINK LIGHT! every day. Your goal is to balance out the foods you’re eating so that you average roughly 30 percent fat each day. Learning to read and understand food labels will help you do this. Besides listing ingredients, labels give you the information you need to determine how much fat is in the foods you eat.

To determine the fat content of a particular food, you need to look for two important numbers: Calories per serving and the total grams of fat per serving. Since you want to know what percentage of the total calories are fat calories, you must first convert the grams of fat into calories. At the bottom of each label is a helpful reminder that there are nine calories per gram of fat.


To calculate the fat percentage of the food do the following calculation: (1) Multiply the number of grams of fat by 9 (9 calories per gram of fat). (2) Divide this number by the total calories per serving. (3) The result is the percentage of fat calories.

Let’s look at a familiar label to see how this calculation works.

Microwave Popcorn Nutrition Information Per Serving SERVING SIZE 1 pouch SERVINGS PER CONTAINER 4 CALORIES 200 PROTEIN (g) 2 CARBOHYDRATE (g) 21 FAT (g) 12 (1) 12 grams fat x 9 calories = 108 fat calories(2) 108 fat calories divided by 200 calories per serving = .54 (3) A single serving of microwave popcorn is 54% fat. Explanation: There are 12 grams of fat in each serving. Multiply this by 9 since there are 9 calories in every gram of fat; this equals 108 fat calories. To figure fat percentage, divide 108 by the total calories per serving (200). The result is .54 or 54%. A single serving of this microwave popcorn is 54% fat, 24% higher than the recommended 30%. An alternative to this high fat popcorn is “light” microwave popcorn or hot-air popped popcorn which is virtually fat-free.

If the fat calories are more than 30% of the total calories, you know this is not a low-fat food. Does that mean you shouldn’t eat it? Not necessarily. If there is a lower fat alternative, you might consider it. Or, you may want to balance this high fat selection with low-fat foods for the rest of the day. Remember, your goal is to keep your total daily fat calories around 30% of your total calories.


Facts About FatsWhen it comes to fat storage, not all fats are created equal. There is new evidence that saturated fats (found in animal fat) may be more ‘fatten-ing’ than plant and fish fats. Diets high in saturated fat and hydrogenated vegetable fat (typically found in packaged baked goods, some cereals and candy) tend to increase fat storage in the visceral (abdomina) area. Visceral fat is linked to hypertension and high blood fat. In contrast, a diet high in monounsaturated and polyunsaturated fat, including omega 3 fats, (found in olives, nuts, legumes, seeds, vegetable oils, fish, avocados) tends to create less visceral fat.

Saturated fats also increase blood levels of LDL (low-density lipoproteins), a cholesterol carrier. High levels of LDL have been linked to coronary heart disease. But not all saturated fats are the same. Stearic acid, for example, does not seem to affect cholesterol levels. However, foods such as beef and chocolate that contain stearic acid also contain other saturated fats that raise cholesterol. Another type of fat to shown to raise LDL and lower HDL levels (high- density lipoprotein - the “good cholesterol”) are trans fats. Trans fats are found in stick margarine, shortening, baked goods made with margarine and shortening, deep fried foods, chips, most fast foods, most crackers and most processed convenience foods.

Recent studies have shown that monounsaturated fats decrease LDL lev-els and raise HDL levels. Monounsaturated fats actually appear to have some health value, provided the total amount of dietary fat remains at or below 30 percent. Canola, olive and peanut oils are sources of monoun-saturated fat.

Diets rich in polyunsaturated fats tend to lower total cholesterol levels, including HDLs, and are less likely to be stored as visceral fat. The two main poly fats are omega-3s (found in cold water fish, flaxseed, canola oil and walnuts) and omega-6s (found in corn, safflower, sesame, soy and sunflower oils).


Tips for Eating Healthier Fats• Usebutterratherthanmargarine • Limitfriedfoods.• Bake,roast,broilandgrillinsteadoffrying.• Usenon-stickorstainlesssteelcookware.• Buyleancutsofmeat.• Eatmorefishandpoultryratherthanredmeat.• Removetheskinfromchickenbeforeyoueatit.• Trimallvisiblefatfrommeatbeforecookingandeating.• Applysaladdressingtoyoursaladwithafork.• Buytunapackedinwater,notoil.Rinsethetunaundercold running water for roughly 1 minute and drain (rinsing substantially reduces salt content).

Lowering the Fat in Recipes• Substitute2eggwhitesfor1wholeegg.• Use1/3to1/2theamountofoilcalledforinmostrecipes.For texture, replace with apple juice, milk or yogurt.• Sautefoodsinbroth,drycookingsherryorwineinsteadofoil.• Whenpreparingwaterforpasta,riceorvegetables,avoid adding oil or salt.


2. Think “Slow Carbs” Not Low Carbs...Read the headlines, watch a talk show or two or take a stroll through a grocery store and you may be convinced that carbohydrates are the source of all evil in the universe. The bestselling low-carb advocates have successfully made their mark on the public psyche assisted by an enthusiastic media and an ever-increasing number of food manufactur-ers, marketers and restaurateurs all intent on riding the raging low-carb wave for all its worth. Lots of folks are giving it a try and, in fact, many are experiencing weight loss as a result.

The premise behind the low-carb concept is that in an attempt to heed the advice of health professionals calling for a low-fat lifestyle, we’ve unwit-tingly increased our consumption of low-fat foods loaded with refined, processed carbohydrates (a.k.a. sugar). The low-carb proponents sug-gest that too much of these processed and simple carbohydrates result in spikes in insulin, a hormone that stimulates hunger and fat storage. Their solution is to dramatically restrict carbohydrate intake which ultimately sends the body into fat-burning overdrive in a metabolic process known as ketosis.

Many health professionals suggest that the weight loss experienced on a low-carb diet has more to do with a reduction in total calories, rather than a reduction in carbohydrates. Much of the initial loss is, in fact, water as the body burns up its limited stores of carbohydrate which are generally “packed in water.”

The truth is that carbohydrates are not the enemy. On the contrary, our bodies need carbohydrates. Carbs are the preferred fuel for our brains and central nervous systems. They’re also a critical energy source for our muscles during exercise. Athletes and other consistent exercisers are likely to experience muscle fatigue on a low-carb diet. For some, low-carb diets may also lead to feelings of fatigue and depression.


What we should be focusing on is the quality of carbohydrates we con-sumer rather than limiting the quantity.

Slow CarbsCarbohydrates are typically classified as simple or complex. Most health professionals recommend that the majority of carbohydrates consumed be of the complex, not simple, variety.

Simple carbohydrates – the type we’re probably all guilty of eating too much of – include refined flour, processed cereals, sugars, sweets and some fruits. In their original form, these foods are already chemically similar to a simple molecule of glucose. Therefore, once consumed they rapidly turn into glucose and quickly enter the blood stream. Since the body considers glucose such a valuable commodity, the various cells of the body make every effort to get hold of it. When blood glucose levels rise, the body responds by squirting into the blood increased amounts of the hormone insulin. Insulin travels through the bloodstream acting as a glucose escort. Without an insulin escort, the glucose mol-ecule is too big and bulky to get into the various cells of the body.

The problem with eating large amounts of simple carbohydrates is that the resulting rapid increase in blood glucose typically leads to an over-production of insulin. The blood gets so full of busy escorts racing around everywhere opening cell doors, that in a short time blood glucose levels begin to drop. In other words, the blood glucose “high” is quickly fol-lowed by a blood sugar “crash.” This drop in blood sugar may explain why people often experience energy lulls and/or sugar cravings shortly after eating a concentrated sweet such as a candy bar.

Another drawback of elevated blood glucose and insulin levels is the ef-fect on our fat cells. When insulin and blood glucose levels are elevated, fat storage increases and fat release decreases. Chronically elevated insulin may induce the cells to adapt by becoming more stubborn at hold-ing on to their fat stores.


Complex carbohydrates are found in vegetables, dried beans, whole grain cereals, breads, oats, barley, brown rice and nuts. Because these foods are chemically more complex than simple carbohydrates, they take longer to digest. Think of them as slow-carbs. The digestion and subsequent increase in blood glucose with complex carbohydrates is a much more gradual process. Slow-carbs are less likely to produce the erratic chang-es in insulin and blood glucose levels that occur following consumption of simple carbohydrates.

Unless they were enriched during processing, most simple carbohydrates contain a minimal amount of vitamins, minerals and fiber. For this reason, candy, cake, pastries, soda, jelly and cookies are often labeled “empty calories,” that is, calories with little or no nutritional value. Slow-carbs, on the other hand, are an important source of essential vitamins, miner-als, fiber and protein. Ideally, over 40% of your daily calories should come from foods high in slow-carbs and less than 10% of your calories from simple sugars.

Fiber UpAmericans eat an average of 10 to 20 grams of fiber per day which is well below the National Cancer Institute (NCI) recommendation of 25 to 35 grams per day. The basis for this recommendation comes from research suggesting a number of beneficial effects of dietary fiber.

Recent studies suggest that foods high in fiber may protect against some cancers, particularly cancer of the colon. There is also some evidence that a high-fiber diet lowers blood cholesterol, and thereby reduces the risk of coronary heart disease. Physicians now also recommend a high-fiber diet for their diabetic patients.

In terms of weight management, a high-fiber diet makes good sense. High fiber foods are not only low in calories and fat, they are often very filling. It would be pretty difficult to eat a thousand calories of broccoli.


Making the switch to a high-carbohydrate, low-fat diet will usually in-crease your daily fiber intake since most complex carbohydrates are high in fiber. However, to meet the NCI recommendations of 25 to 35 grams of fiber per day, it is important you make a conscious effort to include high-fiber foods in just about every meal or snack you eat.


3. Eat less more often. “Eat regularly, for an empty stomach

is not a good political advisor.”Albert Einstein

Most of us have been raised with the notion that we should eat three “square” meals a day. Our typical pattern is to progressively increase the size of our meals as the day goes on. We usually eat a light breakfast (if we eat one at all), a medium-sized lunch (frequently in restaurants), and a large dinner. If for some reason we miss a meal, our usual pattern is to make up for it by eating more at the next one. We have also been condi-tioned to believe that snacking between meals is a “no-no”. “You’ll spoil your supper,” our mothers told us.

Unfortunately, we couldn’t be more wrong about eating. Research has determined that several of the most prevalent diseases of our time - obesity, coronary heart disease and diabetes - may be related not only to what and how much we eat, but to when and how often we eat.

Meal frequency, the number of times we eat per day, is believed to have an effect on how much fat we have on our bodies. Researchers have discovered that those individuals who typically eat 4-6 small meals per day have less body fat than those eating 2-3 meals per day, despite the fact both groups eat roughly the same total number of calories. The more frequent eaters tend to spread their calories out in smaller portions throughout the day.

One particularly interesting study examined 226 children between the ages of 6-16 years, enrolled in three boarding schools where the same daily ration of calories was divided into three, five, or seven portions respectively. In the course of one year the students in the 3-meal-a-day school were found to have gained more body fat than the students in either of the other two schools.


Large Meals Increase Fat StorageAlthough the exact reason why eating large, infrequent meals results in increases in body fat is not known, it is likely the explanation involves the changes in blood chemistry that are known to occur in response to a large meal. Following a sizable meal the circulating levels of blood fats and sugars rise considerably. The body’s response is to then go to work “clearing” the blood, delivering these compounds primarily to the liver, muscles, and fat tissue to either be stored or metabolized.

Eating a large meal presumably increases the opportunity for the fat cells to extract the fat from the blood, and therefore grow bigger. It is believed that the individual fat cells may actually adapt to a pattern of large, infre-quent meals by becoming more efficient at storing fat.

Avoiding the Starvation SyndromeIn addition to predisposing us towards fat gain, a meal pattern in which only a few meals are eaten per day may also hamper fat release. Eating once or twice a day sets up a situation where the body is faced with long stretches of time without food.

This type of pattern has been found to “trick” the body into believing it is in a starvation state, initiating physiological changes commonly referred to as the “starvation syndrome.” The most pronounced change associated with the starvation syndrome is a reduction in the body’s resting metabolic rate, the number of calories burned while at rest. This phenomenon is essentially a survival mechanism, enabling the body to conserve energy in the face of a reduced calorie intake. The reduction in metabolic rate ultimately has the effect of also slowing fat loss. The starvation response may explain why people so often have a difficult time losing fat even when eating very little food. Although they are not starving, their bodies respond as though they are.

The THINK LIGHT! approach is to eat small meals or snacks at least 4-6 times a day. By eating more frequently, the body’s metabolic systems will keep on churning away, making fat loss and/or maintenance an easier and less frustrating process. Of course, the idea is to make sure that the meals are light, nutritious, and low in fats and simple sugars.


The number of meals consumed during the day may also have an effect on blood cholesterol and triglyceride levels (two circulating blood fats that are related to the development of coronary heart disease). Numerous studies have demonstrated that an eating pattern of three or more low-fat meals a day results in cholesterol and triglyceride values that are lower than those associated with one or two meal-a-day pattern.

Plan Your DayIn addition to eating smaller meals more frequently, try to plan meals so that the largest meal of the day is not eaten late at night. The body’s rate of me-tabolism has a natural cycle of highs and lows, peaking late in the day and dropping to its lowest level during sleep. It makes sense to avoid putting a large meal into your system after 8 or 9:00 at night when your metabolic rate is beginning its downswing. Food eaten earlier in the day has a greater chance of being used for energy rather than being stored as fat.

Perhaps the most important meal of the day is breakfast. A report from U.C.L.A. suggests that breakfast-eaters live longer. After studying more than 7,000 people, it was concluded that eating breakfast is one of a number of lifestyle habits linked to longevity. Children who skip breakfast may not perform as well in school as classmates who start the day with a healthy meal. Breakfast eaters may also fare better in controlling their weight. One study looked at weight loss when people were given all their daily calories in the morning compared to when they consumed all their calories at night. Despite eating the same amount of food, the morning eaters lost more weight than the evening eaters.

If you’re used to eating only two or three times a day, making the switch to a more frequent small meal pattern will take some getting used to. Most important is to plan your day in advance, packing food with you so you’re certain to have a light nutritious snack available to you in the mid-morning and mid-afternoon hours. Advanced planning is the most effective way to avoid skipping meals or succumbing to high fat-high-sugar temptations because you’re too hungry to do otherwise. It may take a while to adjust to this new pattern of eating, but once you do the change will definitely be for the better.


4. Make Exercise a Habit You Enjoy.Aerobic Exercise: the Fat Burning Choice By making exercise a part of your daily routine, you can teach your body to become an efficient fat burner rather than a fat-storer. Cardiovascular exercises that use the body’s major muscles in a continuous rhythmic manner for extended periods of time (known as aerobic), have been shown to stimulate fat metabolism. Research shows that people who aer-obically exercise on a consistent basis adapt by becoming more efficient at burning fat at rest, during exercise and for some time after exercise.

Examples of aerobic exercise include dance exercise, stepping, climbing, walking, jogging, cycling, swimming, cross-country skiing and rowing. If performed on a consistent basis, each of these activities will effectively promote fat utilization. Consistency is the key word, since aerobic activi-ties provide optimum fat-burning benefit when they’re done three to five days a week, for 20 to 60 minutes per session.

The Advantages of Resistance TrainingRecent research suggests that the health-enhancing effects of aerobic exercise may be increased by including resistance training. Examples of resistance exercises include leg lifts and sit-ups, resistance equipment such as Nautilus or Cybex, and resistance tools such as rubber bands or free weights. A day of rest is always recommended between strength workouts to allow the muscles to rest and repair themselves.

Compared to all other types of exercise, resistance training is the most effective method for preserving, as well as increasing, lean body tis-sue. The combination of aerobic exercise and resistance training helps develop muscles that are particularly effective at metabolizing fat both during and after exercise.


There are many other benefits of resistance training as well. It increases muscle strength and tone. Stronger muscles tend to be less prone to injury. And this increased strength makes all of your normal daily activi-ties easier. Whether you’re lifting children or sitting at a computer all day, strong muscles help you get through your day with less fatigue and soreness.

As with any exercise, you’ll get the safest and most effective resistance training workout when you use proper technique and the right equipment. Check with your local health club, wellness facility, exercise equipment store, certified fitness instructor or personal trainer to help you get started on the right foot.

Adopting the Exercise HabitBecause the majority of Americans struggle with exercise, the American College of Sports Medicine has eased up its exercise standards to make an active lifestyle more achievable for the average person. Now, every adult is encouraged to accumulate 30 minutes or more of moderate-intensity physical activity over the course of most days of the week. So if you vacuum for 10 minutes in the morning, take a 10 minute walk in the afternoon and dance for 10 minutes at night, you’ve already done enough to see improvements in your health.

The Choice is YoursWhich exercise is best? Whichever one(s) you enjoy the most. If exer-cise is boring or painful for you, you won’t stick with it for very long. Try a variety of activities and then choose whatever is the most fun.

Here are a few important considerations to keep in mind when selecting your exercise program:

If you are not already exercising on a regular basis, check with your phy-sician before starting a fitness program. Most of the time, your physician will be able to give you an okay over the phone with the recommenda-tion that you start slowly. As you become more accustomed to physical activity you can gradually increase to longer and more frequent workouts.


With certain health conditions (e.g. family history of heart disease, high blood pressure, cigarette smoking, etc.), however, your physician may want to run some more extensive tests to provide you with more specific exercise guidelines. Choose an aerobic activity that’s consistent with your personality. Are you an outdoor person, or do you prefer being inside? Do you like the idea of working out on exercise equipment? Do you prefer to exercise alone, with another person or with a group of people? Do you enjoy exercising to music? Thinking about these questions in advance will help you hone in on the aerobic activity that you’ll most likely enjoy. Make exercise convenient. Nothing’s worse than having to fight crowds, traffic and parking just to get a workout. If exercise is inconvenient, you won’t look forward to it. When deciding which program will work best for you, consider how easy it will be for you to include it in your daily life. Schedule exercise into your day at a time when you’re most likely to do it. Try to reserve a convenient time for your workouts. If you know in advance that every Monday, Wednesday and Friday you take an aerobics class at 5:15 p.m., you’ll be less likely to commit to other obligations at that time. And be realistic. Do you really think you’ll stick with a program if you have to wake up at 4:00 a.m. every day to do it? Do you really believe that just because you commit to a certain workout time that you’ll be able to stick to it without fail? Always include a proper warm-up and cool-down in your workouts. Be-gin your workout with a gentle warm-up to gradually and safely prepare your heart and muscles for exercise. A proper warm-up combines slow, gentle rhythmic movements such as walking, light jogging or dancing in place with static (no bouncing) stretches. Ideally, you should move slowly the muscles you’re going to move faster later on in the workout. A proper warm-up lasts about 5 to 10 minutes. During the final ten minutes of your aerobic workout, remember to gradu-ally taper down your exercise intensity. Rather than coming to an abrupt stop, cool down gently and slowly. This allows your heart rate to gradual-ly return to pre-workout levels and helps your muscles effectively recover from the workout.


Exercise at the proper intensity. Fat metabolism shuts down at high exercise intensities. To maximize fat burning, aerobic exercise should be performed at a low to moderate intensity. When your aerobic workout be-comes so challenging that it’s difficult to catch your breath, you’re burning carbohydrates, not fat. And you’re probably not having much fun either. Besides labored breathing, a burning sensation in your muscles is another indication that you’re not burning fat.

THINK LIGHT! and Be ActiveRegardless of what your exercise habits are, living a healthy life means being an active person. Learn to fidget. Try to take a walk after large meals. Make a conscious decision to stand instead of sit, walk instead of drive, climb the stairs instead of taking the elevator. Make excuses to move, and do it every day of your life.


5. Always remember, there’s no such thing as cheating. There’s only wandering. Wandering is not wrong or bad. It’s a normal way to eat.It’s a familiar scenario. The first of the year rolls around and you make a firm commitment to yourself to get back on the program: you’ll exercise Monday, Wednesday and Friday and stick to a 1,000-calorie diet. “This is it,” you say. “I’m going to lose those 10 pounds once and for all!” With good intentions you lay down the law, muster up all the self-discipline you can and proceed according to plan. By your calculations, you should be done with this diet by the middle of next month. No problem. You can handle it.

Of course, problems do arise. Like the week you can’t make it to the gym because your youngest is home with the flu. Or the three-day business trip that includes lunch meetings at fancy French restaurants. What about the special project at work that requires overtime for the next month? What happens to your plan then?

If you’re like most people, your reaction when problems or temptations manage to sidetrack you from your structured program is one of guilt. You feel like all your hard work has been for naught. “I blew it, ” you say. “And I was doing so well, too. I’ve ruined everything. Well, it’s over now. I didn’t make it. There’s no going back now. I just don’t have the motivation to start back over again.” Feeling defeated, you slide off your plan, return-ing to your old routine. Maybe this spring will be a better time to start...


The All-Or-Nothing AttitudeThis all-or-nothing attitude is the reason why people have so little suc-cess with their attempts to change their eating and activity behaviors. We choose structured programs because they relieve us of the responsibility of making choices for ourselves. We believe we need structure to keep us moving toward our goals. A properly designed plan makes good sense. What doesn’t make sense, though, is to expect to unwaveringly stick to a structured eating and exercise plan for an extended period of time.

If you begin to change your habits with the assumption that any devia-tions from your plan will ruin it, you may as well not even begin. No matter how hard you try to stay within the confines of structure, things rarely go according to plan. You can count on it. Life is full of unplanned interrup-tions, distractions and temptations. The only thing you can predict with certainty is that the unpredictable will occur. Your best approach is to prepare for it, keep an open mind and maintain an attitude of acceptance.

Following the PathTHINK LIGHT! provides a flexible road map for you to follow to change your eating and activity habits. There are any number of routes you can take to reach your destination. Start your journey with an understanding that there will be days when you will be drawn from your path. Events will happen in your life which will make it impossible for you to keep going on the same path. Just as there will be great days when you can put yourself on cruise control, there will also be days that leave you wondering who is behind the wheel. Before you begin, tell yourself that no matter what hap-pens along the way, rather than stopping your journey or heading back, you’ll get back on the path as soon as possible and keep moving forward.

Once you start your journey, expect to be drawn off your path by sights and experiences in the distance. These sights may take any form - from homemade birthday cakes to lazy vacations in the tropics. Whatever the attraction, keep in mind that it’s not wrong or bad to wander off the path. To the contrary, if you suddenly find yourself wandering, enjoy the diversion. Occasional wandering isn’t a problem as long as you don’t let the diversion keep you from getting back on the path. After you’re wan-dered away, just wander back. If you keep moving forward, and don’t


let obstructions and diversions stop you in your tracks, you’ll end up with improved eating, exercise and thinking habits.

The advantage of this perspective is that it makes the concept of “cheat-ing” obsolete. We cheat on weight control programs as a way of rebelling against structure and feelings of deprivation. The word “cheating” brings to mind sneaky midnight forays to the refrigerator or solitary side trips to the ice-cream parlor. Whatever the image, we’re conditioned to think of cheating as wrong. It’s a bad thing to do. If you cheat, you deserve to be punished. When we catch ourselves cheating, we often do our own punishing. We make ourselves feel guilty, frustrated or disappointed. Sometimes, we subject ourselves to an even more severe form of punish-ment; we stop doing things that are in our best interests.

Replacing “cheating” with the concept of “wandering” takes away the all-or-nothing emphasis on right and wrong. Wandering is a normal phenomenon, whereas cheating implies wrong-doing. If you treat every deviation from your plan as a sign of failure, you won’t get too far. When you learn not to pass judgment on yourself for wandering, your journey will be easier and more enjoyable.



The THINK LIGHT!

Eating Plan


Getting StartedEating Plan - Overview

The Daily MenusYou’ll find the menus especially helpful whether you’re interested in learning how to eat frequent small meals throughout the day, what por-tion sizes equate with certain fat and calorie levels or if you just want some ideas for healthy breakfasts and snacks.

Follow the menus word for word or use them as a guide to learn what a day of healthy eating is like. If you begin to feel guilty because you’re “straying” from the menus, it’s time to set the menus aside. Keep using the other THINK LIGHT! components while you try to figure out why you’re feeling guilty. Then you can decide whether to incorporate the menus back into your program.

In any event, you’re likely to reach a point when you decide “I’ve got it!” and no longer choose to follow the menus. Following 8 weeks of menus perfectly is not the objective - learning how to live a healthier lifestyle is.

There are 8 weeks of daily menus. On each menu there are three dif-ferent calorie levels to choose from: Level A is 1500 calories, Level B is 1800 calories and Level C is 2200 calories. Use the following guide to determine the most appropriate calorie level for you:

Daily Activity Women Men Light Level A Level B Moderate Level B Level C Heavy Level C Level C+

If you feel hungry or deprived at the calorie level you’ve selected, do yourself a favor: go up one calorie level or increase your portion sizes.


Likewise, if you find you are losing more than 2 pounds a week, increase your calories. When you lose weight too quickly, most of the loss is protein and water, not fat. Active men may need to use Level C only as a guide, and increase portion sizes accordingly.

Individual portion sizes are suggested for each of the three Levels. If more than one person is using the menu, multiply the portion size by the appropriate number.

If the menus list foods that are either unavailable or unappealing, refer to the Food Variety List on page 175 for some alternate suggestions.

When the menus call for a numbered THINK LIGHT! recipe, simply flip the page to view the recipe. Instructions for all other recipes are explained right on the menus, with the exception of fish. (Fish may be grilled, broiled, steamed, poached or baked. Cook approximately 10 min. per inch of thickness until fish flakes. When baking, set oven to 350˚.

The menus are all low in fat, cholesterol, sugar and sodium and high in complex carbohydrates and fiber. All meet the recommended daily allowances for most major vitamins and minerals. (see page 40 for Nutritional Analysis)

The RecipesThe THINK LIGHT! recipes are identified both by name and number. The daily menus use both when referring to specific recipes. The Recipe Index (page 41) lists all recipes by category for easy reference.

All recipes serve four. If you’re cooking for less than four, prepare the entire recipe and freeze the leftovers in single serving containers. They make great “frozen dinners” when you’re in a hurry.

The recipes are low-fat, delicious and easy-to-prepare. The average preparation time for each recipe is 15 minutes.


Nutritional analysis is provided on the card for each THINK LIGHT! recipe.

The Weekly Grocery Lists The grocery lists may be used in combination with the recipes and menus, or by themselves as a way of filling your kitchen with whole-some foods. Of course you’ll want to add your favorite “must have” foods to the list as well.

Each week, check the Staples List (page 43) to be sure you have all the items on hand. Make a list of any items you need on the back of the weekly grocery list to take to the store with you.

If a grocery list contains foods that are either unavailable or unappeal-ing, refer to the Food Variety List on page 175 for some alternate sugges-tions.

All boldfaced items are used in dinner menus and recipes serving four. All other items serve one. For this reason, some items may be listed twice.

Example: Week 1

A B C 4 6 6 Green onions, singles 2 3 3 Green onions, singles

To shop for one person using Level A, purchase 4 green onions (for din-ners and THINK LIGHT! recipes) plus 2 green onions (for other meals). Total = 6

To shop for four people using Level A, purchase 4 green onions (for din-ners and THINK LIGHT! recipes) plus 8 green onions (for other meals). Total = 12


The word “replaces...” indicates you have a choice between two items.

Example: Week 1

A B C 4 4 4 Frozen dinner (replaces pizza) 1 1 1 Veggie pizza (replaces frozen dinner)

When shopping, choose either frozen dinners or veggie pizza.

Tips for SuccessTake advantage of the Food Variety List to ensure that you are always eating foods you enjoy.

There is no such thing as cheating. “Wandering,” on the other hand, is a normal part of eating. Practice being flexible and forgiving with your food choices.

Get into the habit of carrying a snack bag so you’ve always got access to food when you’re hungry.

Drink 4-8 glasses of water every day.

Save time by taking advantage of “prepared” foods available in grocery stores: salad bars, frozen stir-fry, chopped vegetables, etc.

Try to incorporate more movement into each day. If you’re sitting for long periods of time, stop and stretch at regular intervals. If you see a gorgeous sunset outside, take a walk and enjoy it close-up.


Frequently Asked QuestionsShould I check with my physician first?It’s always a good idea to check with your physician before starting a healthy eating program, particularly if you are now under a physician’s care for any reason, including, but not limited to pregnancy, high blood pressure, allergies, diabetes, high blood cholesterol or gastrointestinal diseases. You may also want to seek out a qualified nutrition expert to revise the program for special nutrient requirements such as lactose intolerance.

How much weight will I lose with THINK LIGHT?The amount of weight you’ll lose depends on a number of factors: 1) your genetics 2) your weight and dieting history 3) your ability to adopt healthier eating and exercise habits over a lifetime. We do not recom-mend losing more than 1-2 pounds per week. And we do not recom-mend making short-term changes for the sole purpose of losing weight – the weight will inevitably return.

Will my family like this food?YES! THINK LIGHT! isn’t at all like the old tasteless “diet foods.” Be-cause the program includes familiar, readily available foods, your family probably won’t even notice a difference. And, even better, you won’t feel as if you have to cook separate meals for them.

I eat out a lot. Will THINK LIGHT! still work for me?Eating out is no problem. It’s possible to eat healthfully in any restau-rant. There will certainly be times when you choose to “wander” so you can enjoy your favorite foods when you’re out. As long as you wander guilt-free, you’ll be able to return to your normal pattern.

This looks like a lot of food. Do I have to eat all this?Dieting taught us to avoid snacks and feel hungry all the time. Now we know that eating frequent small meals throughout the day helps main-tain stable glucose levels and avoid feelings of hunger. As a reminder, it may be helpful to carry a snack bag with you. We do not, however, recommend that you eat beyond fullness just to complete a menu plan.


I’m not used to eating breakfast. Can I just skip that part of the menu?First, try to determine why you don’t usually eat breakfast. Is it that you’re hungry but don’t have time? Is it that you’re not hungry when you first wake up? Is it that you don’t like most breakfast-type foods? Does your weekend breakfast pattern give you any information? Depending on your answers to these questions, there are a number of options for including breakfast without making radical changes. You can change the time you get up (THINK LIGHT! breakfasts are VERY fast to prepare), you can eat breakfast later when you’re in the mood for it, you can eat on the run (juice at home, bagel in your car), you can eat lunch or din-ner food at breakfast or you can start off by eating small portions and gradually increase portion size.

I know I’m not supposed to eat late at night, but what do I do if I don’t even get home from work until 8:00 p.m.?There is no right or wrong time to eat. When you’re hungry, by all means eat. If you are trying to avoid eating a big meal late in the evening, however, you might try having a snack around 6:00 p.m. so you won’t be so hungry at dinner time.

I’m a vegetarian. Can I still use THINK LIGHT?This is not a vegetarian meal plan. However, many of the meals and recipes on the program are vegetarian.

I don’t eat dairy products. Can I use THINK LIGHT?Here are some simple modifications you can make to convert to dairy and egg-free recipes:

To replace one egg in a recipe, select: 1 banana, 2 Tbs. cornstarch, 3 oz. of tofu, or egg substitute or 2 egg whites.

To replace milk in a recipe, select: water, fruit or vegetable juice, soy milk or nut milks.

To replace cheese in a recipe, select: soy cheese or Almond Cheeze (found at your health food store).

To replace sour cream, yogurt or ricotta cheese, select: soft tofu.


THINK LIGHT! Nutritional Analysis Carbohydrate % 53% total calories

Total Fat % 25% total calories

Saturated Fat % 8% total calories

Protein % 22% total calories

Level A B CCalories 1500 1800 2200

Fiber (gm) 28 32 35

Cholesterol (mg) 210 263 347

Calcium (mg) 1070 1157 1390

Sodium (mg) 1386 1497 1500

The THINK LIGHT! menus, developed and analyzed by licensed Regis-tered Dietitians, are nutritionally balanced and meet the recommended daily allowances (RDA) for most major vitamins and minerals. Because individual nutritional requirements vary, you may want to consult your physician or a Registered Dietitian if you have questions about your specific nutritional requirements.


BREADS/MUFFINS P.B. and J. Banana Muffins (#13) 88 Syrian Sesame Bread (#8) 72 Yogurt Bran Muffins (#26) 153

DIpS/GRAVIES/SAUCES Fresh Vegetable Dip (#2) 52, 116 Greg’s Applesauce (#14) 90, 156

MEAtS Marinated Beef Kabobs (#12) 85, 149 Teriyaki Beef Stir-Fry (#3) 54, 168

pAStA/pOtAtOES/RICE Cheesy Macaroni (#6) 68, 158 Karen’s Stuffers (#9) 74, 138 Rainbow Rice (#7) 71

pOULtRY/StUFFING Barbecued Chicken (#10) 76, 172 Chicken Fajitas (#4) 56, 136 Indonesian Peanut Chicken (#17) 104, 155 Lean Meat Loaf (#16) 98 Parmesan Breaded Chicken (#1) 50, 151 Turkey Tostadas (#28) 170

SALADS Citrus Chicken Salad (#22) 122 Cucumber Salad (#5) 58, 120 Spinach Sesame Salad (#27) 165 Turkey Pasta Salad (#15) 92

SEAFOOD America’s Cup Shrimp Sandwich (#24) 134 Breaded Orange Roughy (#25) 146 Red Snapper with Honey Mustard Sauce (#11) 82 Tuna Munch (#20) 114

VEGEtABLES Peas and Mushrooms (#19) 112

VEGGIE MAIN DIShES Bagels ‘N Eggs (#29) 174 Broccoli-Mushroom Melts (#23) 132 Spinach Mini-Lasagnas (#21) 119 Veggie Stuffed Shells (#18) 106, 124

IndexRecipes



Staples ListGrocery List

DAIRY/EGGS❏ Eggs❏ Margarine, non trans fat❏ Milk, low-fat (1%) or soy milk❏ Mozzarella cheese, part-skim, low-fat❏ Parmesan cheese

CANNED/BOTTLED GOODS❏ Catsup, low-calorie, low-sugar ❏ Cooking spray, vegetable or olive❏ Dressing, low-calorie Italian and another flavor of your choice ❏ Honey❏ Jam, low-sugar❏ Lemon juice/lime juice❏ Mayonnaise, light❏ Mustard and Dijon mustard❏ Oil, canola and olive❏ Peanut butter, natural-style❏ Salsa❏ Soy sauce, reduced sodium❏ Spaghetti sauce, low-fat, low sodium ❏ Tabasco sauce❏ Teriyaki and/or Oyster sauce (found in ethnic food section)❏ Tuna fish, water-packed❏ Vinegar, red wine/balsamic❏ Vinegar, rice (found in ethnic food section)❏ Water, mineral❏ Worcestershire sauce

CEREALS/GRAINS/PASTAS/MISC.❏ Almonds, natural, no salt❏ Bread (freeze: use as needed) English muffins, whole wheat Onion Rolls Pita Bread, Whole Wheat Whole Wheat (1st ingredient)❏ Cereal, Calcium/Vitamin Enriched Nutri-Grain Product 19 Total Oatmeal High Fiber: see Food Variety List All-Bran with Extra Bran Fiber One Granola, low-fat Grape Nuts Shredded Wheat N Bran ❏ Cornstarch❏ Crackers, low-fat, high-fiber, low-sodium, non-trans fat (e.g. Ak Mak, Graham Crackers)❏ Fig bars, whole wheat, low-fat, reduced sugar


❏ Flour, unbleached white❏ Flour, whole wheat❏ Graham Crackers❏ Pancake mix, lite❏ Pancake syrup, lite❏ Popcorn (kernals)❏ Raisins, box❏ Rice, long grain brown❏ Snack bars, low-fat, high fiber, low-sugar FiBars Fruit Boosters Kellogg’s Low-Fat Granola Bars Nutri-Grain Cereal Bars❏ Spaghetti❏ Sugar, brown and white❏ Tortillas, corn, large bag (freeze: use as needed)

FROZEN FOODS❏ Blueberries/strawberries❏ Garden burgers (vegie burger) ❏ Orange juice, calcium fortified SEASONINGS/SPICES/BAKING NEEDS❏ Bac-Os❏ Baking powder❏ Baking soda❏ Basil, dried ❏ Bouillon, vegetable (packet, cube or broth)❏ Bouillon, chicken (packet, cube or broth)❏ Bread crumbs, seasoned❏ Cajun seafood seasoning❏ Chili powder❏ Cinnamon❏ Cloves, ground❏ Coriander, ground (or fresh cilantro)❏ Crushed red pepper❏ Cumin❏ Curry❏ Dill weed, dried❏ Garlic, fresh❏ Garlic powder❏ Ginger, ground❏ Marjoram❏ Mrs. Dash (or other salt-free seasoning)❏ Mustard, dry❏ Nutmeg❏ Onion powder❏ Oregano, dried❏ Paprika❏ Pepper, black and white❏ Rosemary❏ Salt, Lite❏ Tarragon❏ Thyme❏ Turmeric❏ Vanilla


Week 1



Note: All bold-faced items are used in dinner menus and recipes serving four. All other items serve one.

A B C FRUITS/VEGETABLES1 1 1 box Alfalfa sprouts 3 3 3 Apples1 1 1 Avocado2 2 3 Bananas1 1 1 Broccoli2 2 2 heads Broccoli, large2 2 2 Carrots1 1 1 pkg. Cabbage, shredded (16 oz)2 2 2 Cucumbers1 1 1 Cucumber1 1 2 Grapefruit(s)3 5 6 C. Grapes 6 6 6 Green onions, singles3 3 3 Green onions, singles2 2 2 Green pepper(s)1 2 2 Kiwi fruit2 2 2 heads Lettuce, Romaine8 8 8 oz. Mushrooms2 2 2 Onions1 1 1 Orange1 1 1 bunch parsley (1 tbs) 4 4 4 Potato, red1 1 1 bunch Spinach3 3 4 pt. Strawberries (or use frozen)2 2 2 tomatoes2 2 2 Tomatoes4 4 4 Zucchini

FROZEN4 4 4 Frozen dinner (replaces pizza)1 1 1 pt. Ice cream, low-fat, low-sugar28 48 64 oz. peas 1 1 1 Veggie pizza (replaces frozen dinner) (or take-out)

Week 1Grocery List


DAIRY8 8 8 oz. Buttermilk8 8 8 oz. Cottage cheese, non-fat1 1 2 oz. String cheese2 2 2 6-oz. Yogurt, fruited, non-fat 1 1 1 6-oz. Yogurt, plain, non-fat2 2 2 8-oz. Yogurt, vanilla, low-fat

FISH/POULTRY/MEAT4 4 4 Chicken breasts, bone-in (3-oz. each)4 4 4 Chicken breasts, boneless (3-oz. each)3/4

3/4 3/4 lb. Flank steak

1/4 1/4

1/4 lb. Ground beef, lean3/4

3/4 3/4 lb. Red snapper (or other white fish)

1 1 11/2 lb. Shrimp (or frozen)2 2 2 oz. Turkey breast, sliced

BAKERY/DELI 2 2 2 Bagels, whole wheat- 2 4 C. Coleslaw- 1/2

1/2 C. Macaroni salad

CANS/BOTTLES 8 12 12 oz. Cranberry juice6 6 6 oz. Salmon

GRAINS/PASTAS/MISC.1 1 1 pkg. Oatmeal raisin cookies4 4 4 tbs. Sunflower seeds, unsalted

STAPLES NEEDED:


Week 1/Day 1

A B C BREAKFAST 1 1 11/2 C. Calcium fortified cereal1 1 1 Banana1 1 11/2 C. Low-fat milk

SNACK 6 7 8 Crackers1 2 3 oz. Mozzarella cheese (1” = 1 oz.) Orange Juice Spritzer:1/2 1 1 C. orange juice1/2 1 1 C. mineral water

LUNCH Tuna Sandwich:2 2 4 oz. tuna, rinsed, drained sprouts, tomato2 2 3 tsp. light mayonnaise2 2 2 slices whole wheat bread1/2

1/2 1/2 ea. Cucumber, sliced

1/2 1/2

1/2 C. Low-fat milk

SNACK 2 2 2 C. Hot air popcorn1 1 11/2 Tbs. Margarine1 1 1 Apple

DINNER 1 1 2 Parmesan Breaded Chicken (#1) Carrot-Zucchini Stir-Fry:1 1 1 tsp. canola oil1/2

1/2 1/2 C. carrots, sliced

1 1 1 C. zucchini, sliced dash onion powder- 1 1 slice Whole wheat bread- 2 1 tsp. Margarine

SNACK Quesadilla: (melt cheese on top:)1 1 1 corn tortilla, toasted1 1/2

1/2 oz. mozzarella cheese, shredded2 2 2 Tbs. salsa

Daily Menu


1/4 C. Seasoned bread crumbs1/4 C. Parmesan cheese, grated1/2 tsp. Oregano1/4 tsp. Rosemary1/4 tsp. Basil1/4 tsp. Pepper4 Chicken breasts, skinned (3 oz. each)1/2 C. Buttermilk Vegetable cooking spray Combine first 6 ingredients in a shallow bowl. Dip chicken in buttermilk and roll in bread crumb/herb mixture.

Coat a baking pan with cooking spray. Place chicken (bone side down) on pan.

Bake, covered, at 400˚ for 20-25 min.; remove cover and bake 20 min. more or until done.

Makes 4 (1 piece) servings Per serving - 210 calories/fat: 5.97 gms (27%)/carb: 6.52 gmsprotein: 30.3 gms/sodium: 238 mg/fiber: <1 gm/cholesterol: 77 mg

parmesan Breaded ChickenRecipe #1


A B C BREAKFAST Bagel Melt: (broil:)1 1 1 whole wheat bagel, toasted1 1 1 green onion, chopped1 1 1 slice tomato 1 1 1 oz. mozzarella cheese - - 1 Banana- - 1 C. Low-fat milk

SNACK 5 5 5 Strawberries10 10 10 Almonds

LUNCH Chicken Salad Sandwich:2 2 3 oz. leftover chicken (or tuna)1 1 11/2 Tbs. light mayonnaise sprouts1 1 1 green onion, chopped1/8

1/4 1/4 avocado

1 1 1 whole wheat bagel1 1 1 C. Low-fat milk

SNACK 6 6 6 oz. Fruited non-fat yogurt1/2

1/2 1/2 C. High-fiber cereal (mix in yogurt)

10 10 15 Strawberries

DINNER 3 3 3 oz. Broiled Red Snapper: (season:) 1 1 1 tsp. lemon juice1/4

1/4 1/4 tsp. Worcestershire sauce, paprika

1 1 1 Baked potato, red2 3 3 tsp. Margarine2 2 2 Tbs. Plain non-fat yogurt- 1/2 1 C. Coleslaw

SNACK 1/4

1/4 1/4 C. Fresh Vegetable Dip (#2)

1/2 1/2

1/2 C. Broccoli, raw, chopped

Week 1/Day 2Daily Menu


Fresh Vegetable DipRecipe #2

1 C. Non-fat cottage cheese1/2 C. Plain non-fat yogurt1/2 tsp. Dill weed1 Clove garlic, minced2 Green onions, chopped1 Tbs. Fresh parsley, chopped

Place cottage cheese in food processor or blender and blend until smooth.

Add next 5 ingredients and process until mixed well.

Place mixture in bowl; cover and chill until ready to serve.

Makes 4 (1/3 cup) servings

Per serving - 63.9 calories/fat: 1.04 gm (15%)/carb: 5.74 gmsprotein: 7.71 gms/sodium: 48.5 mg/fiber: <1 gm/cholesterol: 8.12 mg



A B C BREAKFAST 1 1 11/2 C. Calcium fortified cereal5 5 10 Strawberries1 1 11/2 C. Low-fat milk

SNACK 3 4 6 Crackers1 1 1 oz. Mozzarella cheese1 1 1 Orange

LUNCH Veggie Sandwich:1/8

1/4 1/4 avocado

1 1 1 oz. mozzarella cheese sprouts, tomato1 1 1 tsp. light mayonnaise mustard2 2 2 slices whole wheat bread- 1/2

1/2 C. Macaroni salad1 1 1 Apple

SNACK - 1 1 Snack bar1 1 1 C. Low-fat milk

DINNER 1 1 11/2 C. Teriyaki Beef Stir-Fry (#3)1/2

1/2 1 C. Cooked brown rice Spinach Salad:1 1 1 C. spinach greens1 1 1 Tbs. sunflower seeds1 1 1 Tbs. low-calorie Italian dressing1/3

1/2 1/2 C. Peas

SNACK 2 3 2 C. Popcorn, popped in:1 1 1 tsp. Canola oil


3 Tbs. Reduced sodium soy sauce 1/4 C. Water 2 Tbs. Honey 1/2 tsp. Ground ginger4 Cloves garlic, minced3/4 lb. Flank steak, trimmed of fat Vegetable cooking spray 1 tsp. Canola oil1 Onion, chopped2 C. Broccoli, chopped1 Green pepper, chopped1 C. Mushrooms, chopped 1 Tomato, chopped

Combine first 5 ingredients in an 8” square pan. Cut beef into strips; add to marinade; turn to coat. Cover and marinate in refrigerator 30 min.-1 hour.

Coat a wok or non-stick skillet with cooking spray; add oil and turn to medium-high heat. Add steak, onion, broccoli and green pepper; cook for 3-5 min.

Add mushrooms and tomato; cook additional 3 min. or until done.

Makes 4 (1 cup) servings

Per serving - 264 calories/fat: 8.48 gms (29%)/carb: 19.7 gmsprotein: 28 gms/sodium: 784 mg/fiber: 3.2 gms/cholesterol: 70 mg

teriyaki Beef Stir FryRecipe #3



A B C BREAKFAST 1/2

1/2 1/2 Grapefruit

2 2 2 slices Whole wheat toast3 3 5 tsp. Peanut butter1/2 1 1 C. Low-fat milk

SNACK 6 6 6 oz. Fruited non-fat yogurt1/4

1/4 1/4 C. High fiber cereal (mix in yogurt)

5 5 10 Strawberries

LUNCH Salmon Pita Sandwich:2 3 5 oz. salmon, rinsed, drained (or leftover beef)1 1 1 green onion, chopped1 2 2 Tbs. light mayonnaise sprouts, tomato1 1 1 whole wheat pita bread- 20 40 Grapes

SNACK 1 1 2 oz. String Cheese Cranberry Juice Spritzer:- 1/2

1/2 C. cranberry juice- 1/2

1/2 C. mineral water

DINNER 1 1 1 Chicken Fajitas (#4)1 1 1 C. Broccoli- - 1/2 C. Low-fat milk

SNACK1/2 1 1 C. Low-fat milk1 2 2 Oatmeal raisin cookie(s)


Chicken FajitasRecipe #4

4 Boneless chicken breasts, skinned, sliced diagonally (3 oz. each)2 Tbs. Lemon or lime juice1 Tbs. Rice vinegar1 Tbs. Soy sauce (reduced sodium)1/8 tsp. Light salt1/4 tsp. Pepper1/4 tsp. Cumin1 Tbs. Crushed coriander2 Cloves garlic, minced Vegetable cooking spray1 tsp. Canola oil1/4 Green pepper, chopped1/4 Onion, chopped1 Carrot, chopped1/4 Tomato, chopped4 Corn tortillas (6-inch), warmed8 Tbs. Salsa

Place chicken in shallow pan. Combine lemon juice and next 7 ingredi-ents, stirring well. Pour over chicken; cover and marinate in refrigerator for 30 min.-1 hour.

Coat a wok or non-stick skillet with cooking spray; add oil. Allow to heat at medium-high for 2 min. Add green pepper, onion and carrot; stir-fry for 2 min. Remove vegetables from wok and set aside. Add chicken to wok and stir-fry 3-5 min. Return all vegetables to wok and add to-mato; stir-fry 1 min.

Divide ingredients between four tortillas. Spread 2 Tbs. salsa over each one; roll up.

Makes 4 (1 fajita) serving

Per serving - 226 calories/fat: 6.24 gms (25%)/carb: 13.6 gmsprotein: 28 gms/sodium: 141 mg/fiber: 1.68 gms/cholesterol: 71.7 mg


A B C BREAKFAST 1 1 1 C. Oatmeal cereal1 1 1 C. Low-fat milk1/2

1/2 1 Grapefruit

SNACK 2 3 6 Crackers1 1 2 Tbs. Jam Orange Juice Spritzer:- 1/2

1/2 C. orange juice- 1/2

1/2 C. mineral water

LUNCH Turkey/Avocado Sandwich:2 2 2 oz. turkey1/8

1/4 1/4 avocado

lettuce, tomato2 2 2 slices whole wheat bread20 20 20 Grapes

SNACK 2 2 3 Fig bars1 1 1 C. Low-fat milk

DINNER Spaghetti with Meat Sauce:1 1 11/2 C. spaghetti, cooked al dente1/2

1/2 3/4 C. spaghetti sauce

1 1 2 oz. lean ground beef browned in:1 1 1 tsp. canola oil1/2

1/2 1/2 C. Cucumber Salad (#5)

Garlic Toast: (brown in toaster oven/oven:)1 1 1 slice whole wheat bread1 1 1 Tbs. margarine dash garlic and onion powders

SNACK - 1 1 C. Ice Cream, reduced fat, reduced sugar



Cucumber SaladRecipe #5

2 C. Cucumbers, peeled, thinly sliced1/4 Med. Onion, sliced thin1 tsp. Mrs. Dash2 tsp. Sugar1 tsp. Dill weed3/4 C. Rice vinegar

Mix cucumbers and onions together in a medium bowl.

In a separate bowl, mix Mrs. Dash, sugar and dill weed with vinegar; pour over cucumbers.

Chill 1 hour.


Per serving - 14.3 calories/fat: <1 gm (3%)/carb: 4.2 gmsprotein: <1 gm/sodium: 1.3 mg/fiber: <1 gm/cholesterol: 0 mg



A B C BREAKFAST 1 2 2 Egg(s), poached1 1 1 slice Whole wheat toast2 3 3 tsp. Margarine1 1 11/2 C. Low-fat milk

SNACK - 1 1 Snack bar1 2 2 Kiwi fruits

LUNCH 3 4 4 Crackers3 3 4 oz. Mozzarella cheese1 1 1 Apple 2 2 2 C. Salad with fresh vegetables2 2 2 Tbs. Low-calorie dressing

SNACK Cranberry Juice Spritzer:1/2 1 1 C. cranberry juice1/2 1 1 C. mineral water

DINNER Shrimp Fried Rice: (stir-fry:)1 2 3 tsp. canola oil4 4 5 oz. shrimp (cook first, 30 sec.)1 1 1 ea. green onions, chopped1/2 1 11/2 C. peas, thawed, drained1 1 1 tsp. reduced sodium soy sauce1 1 11/2 C. Cooked brown rice

SNACK 2 2 3 tsp. Peanut butter (spread on:)1/2

1/2 1/2 Banana



A B C BREAKFAST Strawberry Banana Smoothie: (blend together:)5 5 5 strawberries1/2

1/2 1/2 banana

8 8 8 oz. vanilla low-fat yogurt1/2

1/2 1/2 C. orange juice

3 3 3 ice cubes (or frozen banana)

SNACK 10 20 20 Almonds1/2

1/2 1 oz. Mozzarella cheese1/2 1 1 C. Orange juice

LUNCH Egg Salad Sandwich:2 2 3 eggs, hard-boiled, chopped1 1 1 Tbs. light mayonnaise1/8

1/8 1/8 tsp. mustard

2 2 2 slices whole wheat bread- 3 3 Crackers- 1 1 Tbs. Peanut Butter SNACK 2 2 2 C. Popcorn, popped in:1 1 11/2 Tbs. Canola

DINNER 1 1 2 slice Veggie Pizza OR Frozen dinner1 1 1 C. Salad greens1 1 1 Tbs. Low-calorie dressing1/2

1/2 1/2 C. Cabbage, shredded

SNACK 1/2 1 1 C. Ice cream, reduced fat, reduced sugar


Week 2



Week 2Grocery List

A B C FRUITS/VEGETABLES1 1 1 box Alfalfa sprouts 4 4 4 Apples1 1 1 Avocado- 2 2 Bananas1/2 1 2 C. Blueberries (or use frozen)2 2 2 heads Broccoli2 2 2 Carrots2 2 2 Carrots2 2 4 Cucumbers1 1 1 Cucumber- - 1 Grapefruit2 4 4 C. Grapes1 1 1 lb. Green bean2 2 2 Green onions, singles1 1 1 Honeydew melon1 1 1 Jicama2 2 2 heads Lettuce, Romaine1 1 1 Lime (or use juice)1 1 2 Onion(s)3 3 3 Oranges4 6 6 potatoes, russet1/2

1/2 1/2 pt. Raspberries (or use frozen)

1 1 1 bunch Spinach (or use frozen)2 2 4 pt. Strawberries (or use frozen)1 1 1 pt. Strawberries (or use frozen)4 4 4 tomatoes2 2 2 Tomatoes1 1 1 Zucchini

FROZEN10 10 10 oz. Corn10 10 10 oz. peas10 10 10 oz. Spinach (or use fresh)1 1 1 pkg. Soybeans (edamame)



DAIRY8 8 8 oz. Cheddar cheese, low-fat1/2

1/2 1 oz. Cheddar cheese, low-fat4 4 4 oz. Cottage cheese, non-fat2 3 3 6-oz. Yogurt, fruited, non-fat 1 2 2 8-oz. Yogurt, plain, non-fat

FISH/POULTRY/MEAT4 4 4 Chicken breasts, bone-in (3-oz. each)3/4 1 1 lb. Chicken breasts, boneless (3-oz. each)3/4 1 1 lb. Ground beef, lean1/4

1/4 1/4 lb. Ground beef, lean

3/4 3/4 1 lb. Ground turkey

3/4 1 1 lb. halibut4 6 7 oz. Turkey breast, sliced

CANS/ BOTTLES8 8 16 oz. Cranberry juice8 8 8 oz. Water chestnuts

GRAINS/PASTAS/MISC.3 3 3 oz. Hummous (or Peanut Butter)8 8 8 oz. Macaroni4 4 8 tbs. peanuts, unsalted 2 2 2 tsp. Sesame seeds1 1 2 Tbs. Walnuts

STAPLES NEEDED:



A B C BREAKFAST 1 3/4

3/4 C. Calcium fortified cereal1/4

1/4 1/4 High fiber cereal

1 1 1 C. Low-fat milk

SNACK - - 1 oz. Mozzarella cheese1 1 1 Orange

LUNCH Peanut Butter and Jam Sandwich:1 2 3 Tbs. peanut butter1 1 1 Tbs. jam2 2 2 slices whole wheat bread1 1 1 C. Low-fat milk1 1 1 Carrot, raw

SNACK - 1 1 Banana 4 8 8 oz. Fruited non-fat yogurt- - 1 C. Cranberry juice (C may blend all 3 for a smoothie)

DINNER Beef Taco:3 4 5 oz. lean ground beef, sautéed1 1 1 oz. mozzarella cheese, shredded1 1 1 Tbs. salsa tomato, lettuce, shredded1 1 2 corn tortilla, warmed1/3

1/3 1/2 C. Cooked brown rice

1 1 1 C. Green beans, steamed2 2 3 tsp. Margarine SNACK1 1 1 Apple, sliced1 1 1 C. Jicama, sliced + 1 T Lime juice



A B C BREAKFAST 3/4 1 1 C. Calcium fortified cereal1/4

1/2 1/2 C High fiber cereal

1 1 11/2 C. Low-fat milk1/4

1/4 1/2 Honeydew melon

SNACK1 1 1 Snack bar Orange Juice Spritzer:1/2 1 1 C. orange juice1/2 1 1 C. mineral water LUNCH Leftover Beef Taco: 3 3 4 oz. lean ground beef, sautéed lettuce, tomato, salsa1 1 2 corn tortilla, warmed 1 1 1 Apple SNACK3/4 1 11/2 oz. Mozzarella cheese20 40 40 Grapes DINNER3 4 4 oz. Baked Halibut: (season with:)1 2 2 tsp. margarine1 1 1 tsp. dijon mustard1 1 1 tsp. lemon juice Spinach Salad:2 2 2 C. spinach greens1 1 1 hard-boiled egg, chopped3 3 3 tsp. low-calorie Italian dressing1 1 1 Onion roll1 1 1 tsp. Margarine- - 1/2 C. Blueberries SNACK Quesadilla: (Recipe Week 1/Day 1)1 1 1 corn tortilla, toasted1/2

1/2 1 oz. low-fat cheddar cheese, grated1/2

1/2 1/2 tomato, diced



A B C BREAKFAST 1/2

1/2 1/2 English muffin, toasted

- 2 2 tsp. Margarine- 1 2 Egg(s), scrambled2 1 - Egg white(s), scrambled- - 1 Grapefruit, half1/2 1 1 C. Low-fat milk

SNACK 1 1 2 Tbs. Walnuts1 1 1 Tbs. Raisins- - 2 oz. Mozzarella cheese1 1 1 Apple, sliced

LUNCH Turkey Sandwich:2 3 4 oz. turkey (or leftover fish)1 2 2 Tbs. light mayonnaise lettuce, tomato1 1 1 oz. mozzarella cheese1 2 2 slice(s) whole wheat bread1/2

1/2 1/2 Carrot, raw

- - 1/2 C. Orange juice

SNACK1/2 1 1 C. Jicama, sliced1 1 1 Tbs. Lime juice

DINNER 1 2 2 C. Cheesy Macaroni (#6)1 1 1 C. Broccoli (steamed with lemon juice) SNACK20 30 30 Grapes


Cheesy MacaroniRecipe #6

11/2 Tbs. Cornstarch11/2 C. Non-fat milk3/4 C. Low-fat sharp cheddar cheese, grated1/2 C. Parmesan cheese, grated1/4 C. Onion, chopped fine1 tsp. Dry mustard1/2 tsp. Mrs. Dash1/8 tsp. Pepper Tabasco sauce to taste (optional)8 oz. Macaroni, dry, cooked al dente, drained Vegetable cooking spray2 Tbs. Seasoned bread crumbs1/4 tsp. Paprika

Mix cornstarch and milk in a saucepan; bring to a low boil. Reduce heat, stirring constantly with a wire whisk, until slightly thickened. Re-move from heat.

Combine next 8 ingredients with milk mixture; mix well.

Coat an 8” square baking pan with cooking spray. Pour mixture into pan; sprinkle with bread crumbs and paprika. Bake at 350° for 30 min.


Per serving - 298 calories/fat: 8.92 gms (27%)/carb: 31.6 gms protein: 22 gms/sodium: 353 mg/fiber: 1.6 gms/cholesterol: 30.1 mg



A B C BREAKFAST 1 1 1 C. Calcium fortified cereal- - 1/2 C. High fiber cereal5 10 10 Strawberries1 1 11/2 C. Low-fat milk

SNACK4 4 4 Crackers1 1 1 oz. Mozzarella cheese

LUNCH1 1 2 C. Spinach salad1 1 2 Tbs. Low-calorie Italian dressing WITH 1 1 1 C. Leftover Cheesy Macaroni OR Tuna Fish Sandwich:2 3 3 oz. tuna, rinsed, drained2 2 2 tsp. light mayonnaise lettuce, tomato2 2 2 slices whole wheat bread

SNACK1 1 1 Pita bread1 3 2 Tbs. Peanut butter or Hummous1 1 1 Orange

DINNER Turkey Burger:3 3 4 oz. ground turkey2 2 2 Tbs. bread crumbs lettuce, tomato- 1 1 oz. low-fat cheddar cheese1/2 1 1 Baked potato2 4 4 oz. Plain non-fat yogurt1/2

1/2 1 C. Cucumber, sliced

SNACK 2 2 3 Fig bars- 1 1 C. Low-fat milk



A B C BREAKFAST 1 1 11/2 C. Calcium fortified cereal1 1 11/2 C. Low-fat milk1/4


SNACK20 20 40 Almonds1 1 1 C. Orange

LUNCH3 3 3 oz. Leftover Turkey Burger OR Turkey Sandwich:2 3 3 oz. turkey tomato, sprouts1 1 1 Tbs. light mayonnaise1/2 1 1 pita bread1/2

1/2 1/2 Cucumber, sliced

SNACK8 8 8 oz. Fruited non-fat yogurt- 3 3 Graham crackers (1=2”x4”)

DINNER Chicken Oriental:1 2 2 Tbs. canola oil3 4 4 oz. chicken, chopped (stir-fry first, then add:)1/4

1/4 1/4 C. water chestnuts, sliced

1/4 1/4

1/4 C. peas, thawed, drained1 1 1 C. broccoli, chopped2 2 2 Tbs. reduced sodium soy sauce1 1 2 Tbs. peanuts1/2 1 1 C. Rainbow Rice (#7)

SNACK1/2

1/2 1 pita Syrian Sesame Bread (#8)- - 1/4 Honeydew melon


Rainbow RiceRecipe #7

Vegetable cooking spray1/3 C. Green onions, chopped1/2 C. Zucchini, sliced1 C. Frozen corn, thawed, drained1 C. Tomatoes, chopped11/2 C. Cooked brown rice (1/2 C. uncooked)2 Tbs. Fresh parsley, chopped1/4 tsp. Light salt1/4 tsp. Pepper1/4 tsp. Dried whole oregano2 Cloves garlic, minced

Coat non-stick skillet or wok with cooking spray; bring to medium heat.

Add onions and zucchini; cook 3-5 min. until crisp tender.

Add remaining ingredients; cover, reduce heat, simmer 10-15 min.


Per serving - 122 calories/fat: <1 gm (2%)/carb: 27.5 gmsprotein: 3.5 gms/sodium: 76.2 mg/fiber: 3.4 gms/cholesterol: 0 mg


Syrian Sesame BreadRecipe #8

1 Whole wheat pita pocket (6-inch)2 tsp. Margarine (non-trans-fat)2 tsp. Sesame seeds

Slice pita in half making two rounds; spread margarine on inside of each round.

Cut each round into 8 triangles; sprinkle sesame seeds over top.

Place on cookie sheet or toaster oven rack; bake at 350° for 8-10 min. or until crisp.

Optional: experiment with different seasonings, i.e. garlic, chpd; rose-mary & thyme

Makes 16 triangles:

Per triangle - 14.5 calories/fat: <1 gm (29%)/carb: 2.15 gmsprotein: <1 gm/sodium: 26.9 mg/fiber: <1 gm/cholesterol: 0 mg



A B C BREAKFAST 1 1 1 Poached egg1/2

1/2 1/2 English muffin, toasted

2 2 2 tsp. Margarine1/2

1/2 1 C. Orange juice

SNACK1 1 1 Snack bar1/2 1 1 C. Low-fat milk

LUNCH Chicken Burrito: (roll up in tortilla:)3 4 4 oz. leftover chicken1 1 1 oz. mozzarella cheese lettuce, tomato1/8

1/8 1/8 avocado

1 1 1 corn tortilla(s), warmed- 1/2

1/2 C. Blueberries

SNACK4 4 4 Crackers1 1 2 oz. Mozzarella cheese1 1 1 Apple

DINNER 1/2

1/2 1/2 potato Karen’s Stuffers (#9)

1 1 1 C. Salad greens- 1 1 Tbs. Low-calorie dressing- 5 10 Strawberries

SNACK Banana Crunch: - - 2 Tbs. peanut butter (spread on:)- 1 1 banana (roll in:)- - 2 Tbs. granola5 - - Strawberries


Karen’s StuffersRecipe #9

2 Russet potatoes, scrubbed, dried2 tsp. Olive oil1 Sm. Onion, chopped1 Clove garlic, minced1 tsp. Basil1 tsp. Garlic powder2 Carrots, chopped5 oz. Frozen spinach, thawed, drained well3 Tbs. Parmesan cheese, grated1/4 C. Low-fat cheddar cheese, grated1/2 C. Non-fat cottage cheese Paprika

Prick potatoes with a fork. Bake at 425° for 55-60 min. until soft.

Meanwhile, in a large skillet, heat oil; saute onion, garlic and seasonings (except paprika). Add carrots and spinach. Cook until carrots are crisp tender; set aside.

Allow potatoes to cool; cut in half and hollow out pulp, leaving the skin intact. Mix potato pulp with Parmesan, cheddar and cottage cheeses. Combine potato mixture with vegetable mixture and restuff potato skins; sprinkle with paprika. Bake at 350° for 20 min.

Makes 4 (1/2 potato) servings

Per serving - 268 calories/fat: 6.36 gms (20%)/carb: 41 gmsprotein: 14.9 gms/sodium: 304 mg/fiber: 7.37 gms/cholesterol: 14.2 mg



A B C BREAKFAST 2 2 3 Pancakes, 5-inch1 1 11/2 Tbs. Lite syrup1/2

1/2 2 tsp. Margarine5 10 10 Strawberries 1 1 1 C. Low-fat milk

SNACK1/2 1 1 C. Soybeans, steamed w/1 1 1 tsp. Olive oil1 1 1 C. Cranberry Juice Spritzer (Recipe on Week 1/Day 4)

LUNCH Veggie Sandwich:2 3 3 oz. mozzarella cheese carrots, cucumbers, sprouts, tomatoes1/8

1/8 1/8 avocado

2 2 2 tsp. mustard1 2 2 slice(s) whole wheat bread SNACK Berry Bowl:1/2

1/2 1 C. blueberries1/2

1/2 1 C. raspberries1 1 2 Tbs. granola

DINNER1 1 1 Barbecued Chicken (#10)2 2 2 C. Salad greens1/8

1/8 1/8 Avocado

1 1 1 slice Tomato2 2 2 Tbs. Low-calorie dressing

SNACK 1/2

1/2 1/2 pita Syrian Sesame Bread (#8 - see pg 72)

1/2 1 1 Tbs. Hummous4 4 4 Cucumber, slices


Barbecued ChickenRecipe #10

1 Tbs. Worcestershire sauce1/2 C. Catsup2 Tbs. Brown sugar1 Tbs. Lemon juice2 Tbs. Reduced sodium soy sauce1/2 tsp. Ground ginger2 Cloves garlic, minced4 Chicken breasts, skinned, trimmed of fat (3 oz. each)

In small bowl, mix first 7 ingredients using a wire whisk.

Place chicken in a shallow baking dish. Pour mixture over chicken, coating both sides. Cover and marinate in refrigerator 30 min. or longer.

Grill chicken, occasionally brushing with marinade, or bake at 350° for 45 min., basting while cooking.

Makes 4 (1 piece) servings

Per serving - 219 calories/fat: 4 gms (17%)/carb: 17.1 gmsprotein: 27.7 gms/sodium: 900 mg/fiber: <1 gm/cholesterol: 71.7 mg


Week 3




A B C FRUITS/VEGETABLES1 1 1 box Alfalfa sprouts 4 4 4 Apples1 2 2 Apples1 1 1 bunch Asparagus1 1 1 Avocado1 1 1 Avocado2 2 2 Bananas2 3 3 Bananas1 2 2 heads Broccoli1 1 1 Carrot1 1 1 pkg. Celery1 1 1 bskt. Cherry tomatoes2 2 2 C. Grapes 16 16 16 Green onions, singles1 1 1 Green onion, single2 2 2 Green peppers2 2 2 heads Lettuce, Romaine18 18 18 ea. Mushrooms2 2 2 ea. Mushrooms3 3 3 Oranges1 1 1 bunch parsley2 2 2 Pears1 1 1 Red onion, lrg1 1 1 bunch Spinach2 2 2 pt. Strawberries (or use frozen)1 1 1 tomato2 2 2 Tomatoes4 4 4 Zucchini

FROZEN1 1 1 pt. Ice cream, reduced sugar, reduced fat - 1 1 pkg. Soybeans (Edamame)

Week 3Grocery List


DAIRY1 1 1 C. Buttermilk4 4 4 oz. Cream cheese, light 3 3 2 6-oz. Yogurt, fruited, non-fat- - 1 8-oz. Yogurt, fruited, non-fat 2 2 2 6-oz. Yogurt, vanilla, non-fat1 2 3 oz. String cheese FISH/POULTRY/MEAT5 5 5 Chicken breasts, bone-in (3-oz. each)3/4

3/4 3/4 lb. Red snapper

3/4 1 11/4 lb. Shrimp (or use frozen)2 4 4 oz. Shrimp (or use frozen)3/4

3/4 3/4 lb. Lean beef-sirloin tip steak

8 8 8 oz. turkey breast

BAKERY/DELI2 2 2 Bagels, whole wheat2 2 2 Bagels, whole wheat1/2

1/2 3/4 C. Coleslaw

1 1 1 loaf French bread

CANS/BOTTLES 48 56 56 oz. Split pea or Minestrone soup, low sodium8 8 8 oz. Water chestnuts1/4

1/4 1/4 C. Dry red wine (or vegetable broth)

1/4 1/4

1/4 C. Dry white wine(or vegetable broth) 24 24 24 oz. pinto beans, canned, no salt

GRAINS/PASTAS/MISC.1 1 1 pkg Dried cranberries- 1 - bag Pretzels, unsalted8 8 8 oz. Sea shell pasta 1 1 1 tbs. Sunflower seeds, unsalted- - 2 Tbs. Walnuts

STAPLES NEEDED:


A B C BREAKFAST 1/2

3/4 1 C. Calcium fortified cereal1/4

1/4 1/4 C High fiber cereal

1 1 1 Banana3/4 1 1 C. Low-fat milk

SNACK2 2 3 Graham crackers1 1 11/2 Tbs. Low-fat cream cheese- - 1/2 C. Low-fat milk

LUNCH Peanut Butter and Jam Sandwich:2 1 3 Tbs. peanut butter1/2 1 1 Tbs. jam2 2 2 slices whole wheat bread1 1 1 Apple 1/2 1 1 C. Low-fat milk

SNACK1/2 1 1 oz. String cheese1 1 1 C. Mineral water with lemon

DINNER3 4 6 oz. Red Snapper with Honey Mustard Sauce (#11)3 3 3 oz. Pinto beans, heated with:1 1 1 Tbs. salsa 1 1 2 Tbs. low-fat cheddar cheese1 1 1 C. Broccoli, steamed- - 2 tsp. Margarine

SNACK



Red Snapper with honey Mustard Sauce

Recipe #1112 oz. Red snapper1/4 C. Dry white wine (or vegetable broth)2 Tbs. Dijon mustard11/2 Tbs. Reduced sodium soy sauce11/4 Tbs. Honey1 tsp. Curry powder1/2 tsp. Cumin1 Clove garlic, minced Vegetable cooking spray

Rinse fish; pat dry. Place in 9” square baking dish.

In small bowl, combine next 7 ingredients; stir with wire whisk until well blended.

Pour mixture over fish; cover and marinate 30 min.-1 hour in refrigerator.

Remove fish from marinade. Coat grill with vegetable spray and grill fish over hot coals, or broil 6 min. on each side until fish flakes. Baste with reserve marinade.

Makes 4 (3 oz) servings

Per serving - 177 calories/fat: 4.85 gms (25%)/carb: 7.42 gmsprotein: 22.7 gms/sodium: 554 mg/fiber: <1 gm/cholesterol: 42.5 mg



A B C BREAKFAST 1 1 1 Whole wheat bagel, toasted1 1 1 Tbs. Light cream cheese1/2 1 1 C. Orange juice

SNACK- - 1 Tbs. Dried cranberries- - 2 Tbs. Walnuts6 6 6 oz. Fruited non-fat yogurt

LUNCH Leftover Fish Sandwich:2 4 4 oz. fish (or tuna fish) lettuce, tomato3 3 3 tsp. light mayonnaise1 1 1 onion roll

SNACK- 1/2 1 C Soybeans, edamame- 1 1 Tbs. Olive oil1 1 1 Orange

DINNER Traditional Spaghetti:1 11/2 1

1/2 C. spaghetti, cooked al dente1/2

3/4 3/4 C. spaghetti sauce, add:

1/4 1/4

1/4 C. zucchini, chpd2 2 2 mushrooms, chpd Garlic Toast: (broil or toast:)1 1 2 slice(s) french bread1 1 2 Tbs. margarine dash garlic and onion powders2 2 2 C. Green salad with fresh veggies1 1 1 Tbs. Low-calorie dressing

SNACK1/2

1/2 1/2 C. Ice cream, low-fat, low-sugar

5 5 5 Strawberries



A B C BREAKFAST 1 1 2 Egg(s), scrambled (non-stick pan)1 1 1 tsp. margarine1/2

1/2 1/2 C. Blueberries


SNACK2 3 4 Graham crackers- - 1 C. Low-fat milk

LUNCH Veggie Sandwich:1 2 2 oz. mozzarella cheese tomato, sprouts1/4

1/4 1/4 avocado

2 2 2 slices whole wheat bread1 1 1 Pear

SNACK- 2 2 C. Hot air popcorn- 1 1 Tbs. Margarine

DINNER1 1 1 Marinated Beef Kabobs (#12)1 1 11/2 C. Cooked brown rice1 1 1 C. Asparagus, steamed with:1 2 4 tsp. olive oil2 2 2 tsp. balsamic vinegar- 1/2

1/2 C. Low-fat milk SNACK2 2 2 Fig bars1 1 1 C. Low-fat milk


Marinated Beef KabobsRecipe #12

1/3 C. Low-calorie Italian dressing1/4 C. Dry red wine (or vegetable broth)11/2 Tbs. Reduced sodium soy sauce12 oz. Lean boneless sirloin steak, cut into 1” cubes, trimmed of fat 2 Med. Zucchini, cut each into four pieces1 Red onion, cut into eight pieces8 Lg. Mushrooms8 Cherry tomatoes

Combine Italian dressing, wine and soy sauce in a shallow bowl. Place steak in the marinade and cover; refrigerate for at least 15 min. (several hours if possible). Steam zucchini for 3-4 min. or until crisp tender.

Alternate meat and vegetables on skewers using 3-4 pieces of meat, 2 zucchini chunks, 2 onion pieces, 2 mushrooms and 2 tomatoes per skewer. Brush with marinade.

Grill 5 inches from coals, or broil on top oven rack for about 10 min. or until desired. Brush kabobs frequently with marinade.


Per serving - 247 calories/fat: 8.08 gms (31%)/carb: 14 gmsprotein: 27.3 gms/sodium: 957 mg/fiber: 2.83 gms/cholesterol: 65 mg



A B C BREAKFAST 1 1 1 Whole wheat bagel, toasted1 1 2 Tbs. Peanut butter- 1/2 1 Banana 1/2 1 1 C. Low-fat milk

SNACK6 6 6 oz. Fruited non-fat yogurt1/4


LUNCH Leftover Kabob Wrap:1 1 11/2 kabob (or 2 oz. tuna fish) lettuce, mushrooms1 1 2 corn tortilla(s), warmed1 1 1 Orange

SNACK 2 2 2 Graham crackers- 1 1 Apple1 1 1 C. Low-fat milk

DINNER3 3 4 oz. Baked Chicken: (make one extra for lunch)1/4

1/4 1/4 tsp. lemon juice

2 2 3 tsp. canola oil (brush on chicken) dash cumin, garlic powder, Mrs. Dash Fried Rice: (stir-fry:)2 2 2 tsp. canola oil- - 1 egg, scrambled in oil1 1 1 C. cooked brown rice1 1 1 C. spinach, fresh, chopped2 2 2 tsp. reduced sodium soy sauce2 2 2 green onions, chpd- - 1/2 C. Low-fat milk

SNACK- 1 1 Corn tortilla, toasted- 2 2 Tbs. Salsa



A B C BREAKFAST 1 1 1 C. Oatmeal cereal1 1 1 C. Low-fat milk1/2

1/2 1/2 C. Orange juice

SNACK- 2 3 Graham crackers1 1 1 Banana - - 1/2 C. Low-fat milk

LUNCH Leftover Chicken Sandwich:2 4 5 oz. chicken (or turkey)2 2 3 tsp. light mayonnaise tomato, sprouts1 2 2 slices whole wheat bread1/2

1/2 3/4 C. Coleslaw


SNACK1 1 1 Snack bar1/2 1 2 oz. String cheese

DINNER11/2 1

1/2 13/4 C. Split pea soup (or minestrone soup)

Salad: 1 1 1 C. salad greens, torn1/8

1/4 1/4 avocado

1/2 1/2

1/2 green pepper, chopped2 2 2 tsp. low-calorie dressing1 1 1 slice French bread1 2 4 tsp. Olive oil

SNACK10 10 10 Grapes

Reminder: Make P.B. and J. Banana Muffins (#13) tonight for tomorrow’s breakfast!


p.B. and J. Banana Muf-Recipe #13

11/4 C. All-purpose flour1/4 C. Whole wheat flour1/4 C. Brown sugar1 tsp. Baking powder1/2 tsp. Light salt3/4 C. Buttermilk (or low-fat milk)1/2 C. Peanut butter, natural1/3 C. Low-calorie margarine, melted2 Med. Bananas, ripe1 Egg 1/4 C. Low-sugar jam

Combine first 5 ingredients in a large bowl.

In separate mixing bowl, combine buttermilk, peanut butter, margarine, bananas and egg; beat at medium speed with an electric mixer until smooth. Add to flour mixture, stirring just until moistened.

Line muffin pan with cooking spray or paper liners. Spoon mixture into muffin pan until 1/3 full; place 1/2 tsp. of jam on top, then spoon banana mixture over jam until cup is 2/3 full.

Bake at 400° for 20-25 min. or until golden brown.

Makes 12 muffins

Per serving - 200 calories/fat: 7 gms (35%)/carb: 27 gmsprotein: 6.23 gms/sodium: 139 mg/fiber: <1 gm/cholesterol: 13.7 mg



A B C BREAKFAST 1 2 2 P.B. and J. Banana Muffin(s) 5 5 5 Strawberries1 1 1 C. Low-fat milk

SNACK1 1 1 Pear- 25 - Unsalted pretzels

LUNCH Veggie Sandwich:1 1 2 oz. mozzarella cheese1/2

1/2 1/2 avocado, small

sprouts, tomato, green onion1 1 1 tsp. mustard2 2 2 slices whole wheat bread1 1 1 Orange - - 1 C. Low-fat milk

SNACK- 3 3 Graham crackers6 6 8 oz. Fruited non-fat yogurt

DINNER Shrimp and Veggie Stir-Fry:2 2 3 tsp. canola oil3 4 5 oz. shrimp (cook first, 30 sec.)1 1 1 clove garlic, minced2 2 2 green onions, chopped11/2 1

1/2 11/2 C. zucchini, sliced

1/2 1/2

1/2 C. mushrooms, sliced1/4

1/4 1/4 C. water chestnuts, sliced

2 2 3 tsp. oyster or teriyaki sauce1 1 11/4 C. Cooked brown rice

SNACK- 10 20 Almonds

Reminder: Make Greg’s Applesauce (#14) tonight for tomorrow’s break-


Greg’s ApplesauceRecipe #14

4 Red delicious apples, washed, cored, quartered1/4 C. Plain or vanilla non-fat yogurt1 tsp. Cinnamon1/8 tsp. Ground cloves1 Tbs. Sunflower seeds, raw, unsalted

Process apples (skin on) in blender or food processor until smooth.

Add yogurt, cinnamon, cloves and sunflower seeds. Blend until smooth with no chunks of apples remaining. Chill.


Per serving - 135 calories/fat: 2.18 gms (13%)/carb: 30.6 gmsprotein: 2.08 gms/sodium: 16.8 mg/fiber: 5 gms/cholesterol: <1 mg



A B C BREAKFAST French Toast: (fry in non-stick pan:)2 2 3 slices french bread (dipped in:)1 1 1 egg (mixed with:)3 5 6 tsp. low-fat milk1 1 1 tsp. vanilla, cinnamon1/2

1/2 3/4 C. Greg’s Applesauce (#14 - pg 89)

- - 1 C. Low-fat milk

SNACK1 2 2 Leftover P.B. and J. Banana Muffin(s) OR 1 2 2 Corn tortilla (toasted with:)2 4 4 Tbs. mozzarella cheese, melted1 1 1 C. Low-fat milk

LUNCH Leftover Shrimp Burrito:2 4 4 oz. shrimp (or turkey) lettuce, tomato, salsa1 1 1 corn tortilla, warmed1 1 1 Carrot, raw

SNACK6 6 6 oz. Vanilla, low-fat yogurt (mixed with)20 20 30 almonds1 1 1 Tbs. dried cranberries

DINNER1 11/4 2 C. Turkey Pasta Salad (#15)1/2

1/2 1/2 Wheat bagel, toasted

1 2 3 tsp. olive oil3 3 3 oz. Pinto beans1 1 1 Tbs. salsa

SNACK1 1 1 C. Ice cream, low-fat, low-sugar1 1 1 C. Fresh/frozen berries- 1/2 - Banana


turkey pasta SaladRecipe #15

Salad:4 oz. Pasta shells, cooked, drained1 C. Turkey or chicken breast, skinned, cooked, diced1 C. Tomato, chopped1/4 C. Celery, chopped2 Tbs. Red onion, minced2 Tbs. Fresh parsley, chopped

Dressing:1 Tbs. Olive oil1 tsp. Dijon mustard1 tsp. Dill weed3 tsp. Red wine vinegar (or herb vinegar)1 tsp. Parmesan cheese, grated2 Cloves garlic, minced1/4 tsp. Pepper1/4 tsp. Mrs. Dash

Mix salad ingredients in a large bowl; set aside.

Combine dressing ingredients in a jar; shake well. Pour dressing over pasta mixture; toss. Cover and chill at least 1 hour before serving.


Per serving - 181 calories/fat: 5.58 gms (28%)/carb: 17.7 gmsprotein: 14.3 gms/sodium: 60 mg/fiber: 2.38 gms/cholesterol: 43.3 mg


Week 4



Week 4Grocery List

A B C FRUITS/VEGETABLES1 1 1 box Alfalfa sprouts 2 2 2 Apple1 1 1 Avocado2 3 3 Bananas1 1 1 C. Blueberries (or use frozen)3 3 3 heads Broccoli13 14 12 Carrots1 1 1 pkg. Cabbage, shredded1/2

1/2 1 lb. Green beans6 6 10 Green onions, singles- - 1 Green pepper- 1 1 honeydew melon2 2 2 heads Lettuce, Romaine2 2 4 oz. Mushrooms, large1 1 1 Onion2 2 3 Orange1 1 1 Pear2 4 4 potatoes, red1 1 1 pt. Strawberries (or use frozen)- 1 1 tomato3 3 2 Tomatoes2 2 2 Zucchini

FROZEN1 1 2 pt. Ice cream, reduced fat, reduced sugar10 10 10 oz. Peas1 1 1 pkg. Ravioli, cheese stuffed1 1 1 pkg. Waffles (or use homemade)

DAIRY8 8 8 oz. Cheddar cheese, low-fat12 12 12 oz. Cottage cheese, non-fat2 3 3 8-oz. Yogurt, fruited, non-fat 1 2 2 6-oz. Yogurt, vanilla, low-fat



FISH/POULTRY/ MEAT4 4 4 Chicken breasts, boneless (3-oz. each)3/4 1 11/4 lb. Flank steak3/4

3/4 3/4 lb. Ground turkey

1/4 1/4

1/4 lb. Ground beef, lean3/4 1 11/4 lb. halibut4 6 8 oz. Turkey breast, sliced

BAKERY/DELI1/2

1/2 3/4 C. Potato salad

CANS/BOTTLES 8 8 16 oz. Cranberry juice

GRAINS/PASTAS/MISC.1 1 1 pkg. Dried cranberries (or use leftovers from wk 3)1 1 1 bag Pretzels, unsalted12 12 12 oz. Sea shell pasta, jumbo

STAPLES NEEDED:



A B C BREAKFAST 1 11/4 1

1/2 C. Calcium fortified cereal2 2 2 Tbs. Raisins1 1 11/2 C. Low-fat milk

SNACK1 1 2 Leftover P.B. and J. Banana Muffin(s)1/2



1/8 1/8 avocado

sprouts, tomato2 2 2 slices whole wheat bread

SNACK5 20 30 Almonds2 2 2 Tbs. Dried cranberries

DINNER3 3 3 oz. Hamburger on Bun OR3 3 3 oz. Lean Meatloaf (#16)1/2 1 1 Baked potato 2 2 3 tsp. Margarine1 1 1 C. Broccoli, steamed

SNACK- 2 2 Fig bars4 8 8 oz. Fruited non-fat yogurt


Lean Meat LoafRecipe #16

2 Egg whites1/3 C. Bread crumbs1/3 C. Catsup (or 4 oz. can tomato sauce)1/4 C. Onion, finely chopped2 Tbs. Green pepper, chopped1 Carrot, grated1/2 tsp. Mrs. Dash1/4 tsp. Thyme, crushed1/4 tsp. Marjoram, crushed1 tsp. Garlic powder3/4 lb. Ground turkey

Combine all ingredients except ground turkey and mix well.

Add ground turkey and mix well.

Place mixture into a loaf pan, coated with cooking spray, pressing to fill corners.

Bake at 350° for 1-11/4 hours. Remove meat loaf from pan; allow to set on cloth towel for 1-2 min. before slicing and serving.

Makes 4 (1 slice) servings




A B C BREAKFAST 1 1 1 C. Calcium fortified cereal2 2 2 Tbs. Raisins1 1 1 C. Low-fat milk SNACK 1 1 1 Orange

LUNCH3 3 4 oz. Hamburger on Bun OR3 3 3 oz. Leftover Lean Meatloaf 2 2 2 slices Whole wheat bread1 1 1 Apple 1 1 1 C. Low-fat milk SNACK- 1 2 Snack ba(r)1 1 1 C. Cranberry Juice Spritzer (Recipe Week 1/Day 4)

DINNER3 5 6 oz. Broiled Halibut: (seasoned with:)2 2 2 Tbs. lemon juice1 1 1 garlic clove, minced1/2 1 2 tsp. canola oil1/4

1/4 1/2 C. Peas

3/4 3/4

3/4 C. Carrots, steamed2 2 3 tsp. Olive oil

SNACK1/2 1 11/2 C. Ice cream, low-fat, low-sugar



A B C BREAKFAST 1 1 1 English muffin, toasted2 2 2 tsp. Margarine1 2 2 Egg(s), poached1/2 1 1 C. Orange juice1 1 1 C. Low-fat milk

SNACK - 5 5 Crackers1/2

1/2 1/2 C. Blueberries

LUNCH Turkey Sandwich:2 3 4 oz. turkey 1 1 1 oz. mozzarella cheese tomato, lettuce, mustard1 2 2 slice(s) whole wheat bread1/2

1/2 3/4 C. Potato salad

SNACK2 3 3 C. Hot air popcorn 1 1 1 Tbs. Margarine

DINNER1 1 1 C. Ravioli, cheese stuffed1/2

1/2 1/2 C. Spaghetti sauce

1 1 1 Tbs. Parmesan cheese, grated1 1 1 C. Salad greens2 2 2 tsp. Low-calorie dressing1/2

1/2 1 C. Green beans, steamed

SNACK1 2 4 Fig bars1/2

1/2 1 C. Low-fat milk



A B C BREAKFAST 1 1 1 C. Calcium fortified cereal1/2 1 1 Banana 1 1 1 C. Low-fat milk

SNACK3 3 3 Tbs Raisins


1/8 1/4 avocado

sprouts, tomato, onion1 1 1 tsp. mustard1 1 1 pita bread1 1 1 Pear- - 1 C. Low-fat milk SNACK4 8 8 oz. Fruited non-fat yogurt1/4


DINNER Beef Stir-Fry:3 2 4 tsp. canola oil3 5 5 oz. lean beef, cut in strips1 1 1 C. broccoli, chopped1 1 1/2 C. carrots, chopped1 1 1 Tbs. teriyaki or oyster sauce1/2 1 1 C. Cooked brown rice

SNACK10 20 30 Almonds- 2 2 Tbs. Granola



A B C BREAKFAST 1 1 1 Tbs. Margarine1 1 2 Poached egg(s) on English muffin1 1 1 Orange

SNACK4 5 5 Crackers1 1 1 Apple

LUNCH Turkey Sandwich:2 3 4 oz. turkey tomato, lettuce2 2 3 tsp. light mayonnaise2 2 2 slices whole wheat bread1/2

1/2 1/2 C. Broccoli, raw

SNACK25 50 50 Unsalted pretzels1 1 1 C. Mineral water with lemon

DINNER Quesadilla: (cook between two tortillas in non-stick fry-ing pan:)- - 1 Tbs. canola oil1/4

1/2 1/2 C. low-fat cheddar cheese, grated

2 3 4 tsp. almonds, chopped1/4

1/4 1/2 C. carrots, shredded

1/2 1/2

1/2 C. zucchini, shredded1/4

1/4 1/2 C. mushrooms, chopped

1 1 2 green onion, chopped- 1 2 slice tomato2 2 2 corn tortillas- 1 1 C. Honeydew melon, cubes- 1 1 C. Low-fat milk

SNACK11/2 1 11/2 C. Ice cream, low-fat, low-sugar



A B C BREAKFAST 1 1 1 C. Calcium fortified cereal1 1 1 Banana 1 1 11/2 C. Low-fat milk



LUNCH Tuna Fish Sandwich:3 3 4 oz. tuna fish4 3 5 tsp. light mayonnaise lettuce, tomato2 2 2 slices whole wheat bread2 2 2 Tbs. Raisins

SNACK1 1 1 Egg, hard boiled, sliced1 2 2 C. Cranberry Juice Spritzer (Recipe Week 1/Day 4)

DINNER1/3

1/3 3/4 C. Indonesian Peanut Chicken (#17)

1/2 3/4

3/4 C. Cooked brown rice1 1 1 C. Carrots, steamed2 2 4 tsp. Olive oil

SNACK4 8 8 oz. Vanilla low-fat yogurt10 10 10 Almonds, chpd1 1 1 Tbs. Granola


Indonesian peanut Chick-Recipe #17

4 Boneless chicken breasts, skinned (3 oz. each)2 tsp. Olive oil41/2 tsp. Lemon juice3/4 tsp. Cumin1/4 tsp. Mrs. Dash1/2 tsp. Ground ginger1 C. Buttermilk2 Tbs. Peanut butter, natural2 Tbs. Reduced sodium soy sauce1 Clove garlic, minced1 tsp. Dry mustard1 tsp. Turmeric1/4 tsp. Crushed red pepper (optional)

Cut chicken into bite-sized pieces. Coat wok with cooking spray. Stir-fry chicken with oil, 1 tsp. lemon juice, 1/2 tsp. cumin and Mrs. Dash until cooked through. Set aside.

In saucepan, combine 31/2 tsp. lemon juice, 1/4 tsp. cumin and remain-ing ingredients; boil over medium heat, stirring continuously with a wire whisk. Reduce heat to simmer for 3-5 min.

Pour sauce over chicken and serve over brown rice.





A B C BREAKFAST 2 2 2 Waffles 3 3 3 Tbs. Vanilla low-fat yogurt- - 1 Orange 1 1 1 C. Low-fat milk

SNACK1/2

1/2 1/2 Banana

- - 1 Tbs. Peanut Butter

LUNCH Chicken Wrap:2 3 4 oz. leftover chicken (or turkey) tomato, lettuce1/2

1/2 1/2 C. cabbage, shredded

1 1 1 corn tortilla, warmed

SNACK6 6 8 Crackers1 1 2 Tbs. Peanut butter2 3 3 tsp. Jam DINNER 3 6 7 Veggie Stuffed Shells (#18)1 1 1 C. Green salad2 2 2 tsp. Low-calorie dressing

SNACK Smoothie: (blend together:)1/4

1/4 1/4 C. orange juice

1/4 1/4

1/4 C. low-fat milk1/2

1/2 1/2 banana

3 3 3 ice cubes


Veggie Stuffed ShellsRecipe #18

1 C. Non-fat cottage cheese1/2 C. Mozzarella cheese, shredded1/4 C. Parmesan cheese, grated1 head Broccoli, chopped (or 10-oz. frozen broccoli, thawed, drained well)2 Green onions, minced1/2 tsp. Oregano1/4 tsp. White pepper20 Jumbo shells, cooked, drained Vegetable cooking spray1 C. Spaghetti sauce

Mix first 7 ingredients in a bowl. Fill each shell with 11/2 Tbs. of cheese mixture.

Place shells in a 13x9” pan coated with cooking spray. Bake uncovered at 375° for 15 min. Place sauce in a saucepan and heat until bubbly. Simmer on low until shells are hot. Cover shells with sauce.

Makes 5 (4-shell) servings

Per serving - 380 calories/fat: 9.43 gms (23%)/carb: 51 gmsprotein: 22 gms/sodium: 630 mg/fiber: 5.61 gms/cholesterol: 67.1 mg


Week 5



Week 5Grocery List

A B C FRUITS/VEGETABLES1 1 1 box Alfalfa sprouts 1 1 1 Apple2 3 3 Apples1 1 1 Avocado2 2 2 Bananas-

1/2 1/2 pt. Blueberries (or use frozen)

1 1 1 head Broccoli, large1 1 - head Broccoli5 5 6 Carrots2 3 3 Carrots1 1 1 pkg. Celery2 2 2 Cucumbers1 1 1 Cucumber1 2 2 Grapefruit(s)3 3 3 C. Grapes8 8 8 Green onions, singles1 2 2 Kiwi fruit4 4 5 heads Lettuce, Romaine12 12 12 oz. Mushrooms1 1 1 Onion1 1 1 Orange2 2 3 Oranges1 1 1 bunch parsley1/2

1/2 1/2 pt. Raspberries (or use frozen)

1 1 1 bunch Spinach4 4 2 pt. Strawberries (or use frozen)3 3 3 tomatoes2 2 2 Tomatoes2 2 4 Zucchini

FROZEN1/2 1 2 pt. Ice cream, low-fat, low-sugar10 10 10 oz. peas10 10 10 oz. Spinach1 1 1 pkg. Soybeans (edamame)1 1 1 pkg. Waffles

DAIRY



24 24 24 oz. Cottage cheese, non-fat2 2 2 oz. Ricotta cheese, part-skim3 3 4 6-oz. Yogurt, fruited, non-fat1 2 2 8-oz. Yogurt, vanilla, low-fat1 1 1 6-oz. Yogurt, plain, non-fat2 3 5 oz. String cheese

FISH/POULTRY/MEAT4 4 4 Chicken breasts, bone-in (3-oz. each)4 4 4 Chicken breasts, boneless (3-oz. each)3/4

3/4 1 lb. Ground beef, lean3/4

3/4 1 lb. halibut2 2 3 oz. Turkey breast, sliced

BAKERY/DELI1 2 2 Bagels, whole wheat8 8 8 Dinner rolls2 2 2 Dinner rolls1 1 1 pkg. Flour tortillas, whole wheat (freeze, use as needed)1 1 1 loaf French bread1 1 1 pkg. hamburger buns CANS/BOTTLES- 8 8 oz. Apple juice16 16 24 Oz. Pinto Beans7 7 7 oz. Salmon21/2 21/2 21/2 tbs. Sherry, dry (or vegetable broth)32 48 48 oz. Soup, Minestrone or Split pea1/3

1/3 1/3 C. White wine, dry (or vegetable broth)

GRAINS/PASTAS/MISC.1 1 1 pkg. Cornbread mix8 8 8 oz. Lasagna noodles12 12 12 oz. Sea shell pasta, jumbo2 2 2 oz. Walnuts

STAPLES NEEDED:



A B C BREAKFAST 3/4 1 11/2 C. Calcium fortified cereal1/2 1 1 Banana1 1 1 C. Low-fat milk

SNACK 5 5 5 Crackers- 1 1 Tbs. Jam1/2 - - Banana


1/3 1/4 avocado

1 1 11/2 oz. mozzarella cheese lettuce, tomato2 2 4 tsp. light mayonnaise1 1 1 whole wheat pita bread10 10 10 Grapes

SNACK2 2 3 Fig bars1/2

1/2 1/2 C. Low-fat milk

DINNER3 3 5 oz. Broiled Halibut:2 2 3 tsp. olive oil1 1 1 tsp. lemon juice1 1 11/2 C. Peas and Mushrooms (#19)1/2 1 1 Cucumber, sliced- 1 1 Tbs. Low-calorie dressing1 1 1 Dinner roll2 2 3 tsp. Olive oil

SNACK- 10 10 Almonds, chpd1/2

1/2 1/2 C. Raspberries


peas and MushroomsRecipe #19

Vegetable cooking spray8 oz. Mushrooms, quartered1/2 C. Onion, chopped10 oz. Frozen peas, cooked, drained2 tsp. Low-calorie margarine21/2 Tbs. Dry sherry (or vegetable broth)1/2 tsp. Mrs. Dash1/4 tsp. Marjoram1/4 tsp. Pepper

Gently saute mushrooms and onions in skillet lightly coated with cook-ing spray. Stir in remaining ingredients; cook for 1 min. more.


Per serving - 81.8 calories/fat: 1.35 gms (15%)/carb: 11.5 gmsprotein: 4.04 gms/sodium: 70 mg/fiber: 3.63 gms/cholesterol: 0 mg



A B C BREAKFAST 1/2 1 1 Whole wheat bagel, toasted1 1 2 Tbs. Peanut butter1/2

1/2 1 Banana 1/2


SNACK15 15 15 Strawberries 4 4 6 oz. Fruited non-fat yogurt1/4 - - C. High fiber cereal (mix in yogurt)

LUNCH Tuna Munch(#20)3/4 1 1 C. tuna mixture1/2

1/2 1/2 whole wheat pita bread

1/2 1 1 C. Low-fat milk

SNACK 1 1 11/2 oz. String cheese1 1 1 Apple

DINNER Hamburger on Bun:3 3 5 oz. lean ground beef lettuce, tomato, catsup, mustard1 1 1 hamburger bun1 1 2 C. Salad greens1 1 2 Tbs. Low-calorie dressing

SNACK1/2

1/2 3/4 C. Soybeans


tuna MunchRecipe #20

61/2 oz. Tuna, water-packed, rinsed, drained11/2 C. Lettuce, shredded1 Carrot, chopped1 Celery stalk, chopped1/4 C. Walnuts, chopped2 Tbs. Light mayonnaise 2 Tbs. Plain non-fat yogurt 2 tsp. Lemon juice1/4 tsp. Dill weed2 Whole wheat pita pockets (6-inch), cut in half crosswise

Combine first 5 ingredients in a medium bowl.

In a separate bowl, mix mayonnaise, yogurt, lemon juice and dill weed; stir well. Add to tuna mixture; toss gently.

Spoon 3/4 C. of mixture into each pita half.





A B C BREAKFAST 1 1 1 C. Calcium fortified cereal15 15 15 Strawberries 1 11/2 1 C. Low-fat milk

SNACK1/2

1/2 3/4 C. Soybeans

1 1 1 Orange

LUNCH Spinach Salad:2 2 2 C. spinach greens- 1 1 oz. mozzarella cheese1 1 2 hard-boiled egg, chopped2 3 3 tsp. low-calorie Italian dressing1/2

1/2 1 tomato1 1 1 Dinner roll

SNACK3 3 3 C. Hot air popcorn2 2 5 tsp. Canola oil- 1/2 1 C. Apple juice- - 1 oz. String cheese

DINNER3 4 4 oz. Baked Chicken: (marinate in:)1 11/2 1

1/2 Tbs. low-calorie Italian dressing Veggie Stir-Fry:1 2 2 tsp. canola oil 1 1 1 C. carrots, sliced1/2

1/2 1 C. zucchini, sliced onion powder4 4 6 oz. Pinto beans (heated with:)- 2 3 Tbs. low-fat cheddar cheese, 1 1 1 Tbs. salsa- - 1 C. Low-fat milk

SNACK1/4

1/4 - C. Fresh Vegetable Dip (#2) 1 1 - C. Broccoli, raw


Fresh Vegetable DipRecipe #2

1 C. Non-fat cottage cheese1/2 C. Plain non-fat yogurt1/2 tsp. Dill weed1 Clove garlic, minced2 Green onions, chopped1 Tbs. Fresh parsley, chopped

Place cottage cheese in food processor or blender and blend until smooth.

Add next 5 ingredients and process until mixed well.

Place mixture in bowl; cover and chill until ready to serve.


Per serving - 63.9 calories/fat: 1.04 gm (15%)/carb: 5.74 gmsprotein: 7.71 gms/sodium: 48.5 mg/fiber: <1 gm/cholesterol: 8.12 mg



A B C BREAKFAST 1/2 1 1 Grapefruit2 2 2 Eggs, scrambled1 1 1 slice Whole wheat toast2 2 2 tsp. Margarine

SNACK1 1 1 Snack bar- 1 1 Apple

LUNCH Chicken Salad:3 3 5 oz. leftover chicken (or tuna)2 2 2 C. salad greens carrots, cucumbers, chopped1 1 1 Tbs. low-calorie dressing1 1 1 Dinner roll1 1 1 C. Low-fat milk



DINNER1 11/2 1

1/2 C. Minestrone soup (or split pea soup)1 1 1 C. Green salad3 3 3 tsp. Low-calorie dressing1 1 2 piece(s) Cornbread (1=2”x21/2”)1 1 2 tsp. Olive oil- - 1 C. Low-fat milk

SNACK1/2

1/2 1/2 C. Ice cream

- 1/4 1/4 C. Blueberries



A B C BREAKFAST 1 1 11/2 C. Calcium fortified cereal1 1 11/2 C. Low-fat milk1/2

1/2 1/2 Grapefruit

SNACK1 1 2 piece(s) Leftover cornbread- - 2 tsp. Olive oil OR3 3 6 Crackers1/2

1/2 1 Tbs. Jam

LUNCH Salmon in Pita:3 3 4 oz. salmon (or tuna)2 2 2 Tbs. light mayonnaise lettuce, shredded1 1 1 pita bread10 10 10 C. Grapes

SNACK 6 8 8 oz. Vanilla low-fat yogurt1/2

1/2 1/2 C Raspberries

. DINNER2 3 4 Spinach Mini-Lasagnas (#21)1/2 1 1 C. Cucumber Salad (#5) Garlic Toast: (broil or toast:)- 1 1 slice french bread- 2 4 tsp. olive oil dash garlic and onion powders

SNACK1/4

1/4 1/4 C. Leftover Fresh Vegetable Dip

1 2 2 Carrots, raw


Spinach Mini-LasagnasRecipe #21

1/2 C. Onion, chopped1 C. Mushrooms, chopped3 Cloves garlic, minced5 Tbs. Dry white wine or sherry (or vegetable broth)10 oz. Frozen chopped spinach, thawed, drained well 1/3 C. Parmesan cheese, grated2 oz. Mozzarella cheese, shredded1/4 C. Part-skim ricotta cheese1 C. Non-fat cottage cheese3 Egg whites, beaten2 tsp. Basil1 tsp. Oregano1/2 tsp. Pepper 8 Lasagna noodles, cooked, drained Vegetable cooking spray2 C. Spaghetti sauce, heated

Cook onions, mushrooms, garlic and wine in a large skillet until veg-etables are soft. Drain; transfer mixture to large bowl. Mix together with next 9 ingredients.

Spread 1/2 C. spinach mixture on one end of each cooked lasagna noodle. Roll up and place seam side down on an 8” square baking dish coated with cooking spray. Cover and bake at 350° for 30 min. Serve each roll with 2 Tbs. of spa-ghetti sauce.

Yields 4 (2 rolls) servings



Cucumber SaladRecipe #5

2 C. Cucumbers, peeled, thinly sliced1/4 Med. Onion, sliced thin1 tsp. Mrs. Dash2 tsp. Sugar1 tsp. Dill weed3/4 C. Rice vinegar

Mix cucumbers and onions together in a medium bowl.

In a separate bowl, mix Mrs. Dash, sugar and dill weed with vinegar; pour over cucumbers.

Chill 1 hour.


Per serving - 14.3 calories/fat: <1 gm (3%)/carb: 4.2 gmsprotein: <1 gm/sodium: 1.3 mg/fiber: <1 gm/cholesterol: 0 mg



A B C BREAKFAST 1/2 1 1 Whole wheat bagel, toasted3 3 4 tsp. Peanut butter1 2 2 Kiwi fruit- - 1 Orange

SNACK10 10 10 Grapes 30 30 30 Almonds OR1 1 1 piece Leftover cornbread

LUNCH Veggie Pocket:1 1 1 oz. mozzarella cheese1/4

1/4 1/4 avocado

tomato, sprouts2 2 2 tsp. light mayonnaise 1 1 1 pita whole wheat pita bread1 1 1 Apple1 1 1 C. Low-fat milk

SNACK6 8 8 Crackers- 1 1 oz. String cheese

DINNER3/4

3/4 1 C. Citrus Chicken Salad (#22)1 1 1 Dinner roll (drizzled with:)- 2 1 tsp. Olive oil1/2

1/2 3/4 C. Soybeans

SNACK1/2

1/2 3/4 C. Ice cream



Citrus Chicken SaladRecipe #22

Salad:1/2 C. Chicken broth 1/2 tsp. Pepper1/2 tsp. Mrs. Dash4 Boneless chicken breasts, skinned, diced (3 oz. each)4 Green onion, sliced thin1 Celery stalk, chopped1 Apple, diced1 Orange, peeled, seeded, chopped8 C. Romaine lettuce, torn

Dressing:1 Tbs. Canola oil2 Tbs. Low-calorie Italian dressing3 Tbs. Orange juice1 tsp. Orange rind, grated 2 Tbs. Rice vinegar1 Tbs. Lemon juice2 Tbs. Dijon mustard1/2 tsp. Pepper

Heat chicken broth, pepper and Mrs. Dash in wok or saucepan. Add chicken and stir-fry until cooked and tender. Drain and chill at least 30 min. Meanwhile, blend dressing ingredients in blender or food proces-sor until smooth. Combine chicken, green onion, celery, apple and orange in a large bowl. Add dressing and toss well. Serve over lettuce.





A B C BREAKFAST 2 2 3 Waffles2 2 3 Tbs. Vanilla low-fat yogurt3 3 - Strawberries1 1 1 C. Low-fat milk

SNACK2 4 4 Crackers1 1 1 oz. String cheese

LUNCH Chicken Wrap: (roll up and heat:)2 3 4 oz. leftover chicken (or salmon)1/8

1/8 1/4 avocado

tomato, onion1 2 2 flour tortilla(s), heated1 1 1 Orange

SNACK2 3 2 C. Hot air popcorn1 2 2 tsp. Canola oil

DINNER3 3 4 Veggie Stuffed Shells (#18)2 2 2 C. Green Salad:1/2

1/2 1/2 tomato

raw veggies, chopped lettuce, chopped1 1 1 Tbs. low-calorie dressing

SNACK6 6 6 oz. Fruited non-fat yogurt3 3 3 Tbs. High fiber cereal (mix in yogurt)


Veggie Stuffed ShellsRecipe #18

1 C. Non-fat cottage cheese1/2 C. Mozzarella cheese, shredded1/4 C. Parmesan cheese, grated1 head Broccoli, chopped (or 10-oz. frozen broccoli, thawed, drained well)2 Green onions, minced1/2 tsp. Oregano1/4 tsp. White pepper20 Jumbo shells, cooked, drained Vegetable cooking spray1 C. Spaghetti sauce

Mix first 7 ingredients in a bowl. Fill each shell with 11/2 Tbs. of cheese mixture.

Place shells in a 13x9” pan coated with cooking spray. Bake uncovered at 375° for 15 min. Place sauce in a saucepan and heat until bubbly. Simmer on low until shells are hot. Cover shells with sauce.

Makes 5 (4-shell) servings: Per serving - 380 calories/fat: 9.43 gms (23%)/carb: 51 gmsprotein: 22 gms/sodium: 630 mg/fiber: 5.61 gms/cholesterol: 67.1 mg


Week 6



FRUITS /VEGETABLES1 1 1 box Alfalfa sprouts 1 1 1 Apple5 5 5 Apples1 1 2 Avocado(s)1 1 1 Avocado1 1 1 Banana2 2 2 Bananas2 2 2 head Broccoli, large3 3 3 Carrots3 3 3 Carrots1 1 1 Cucumber6 6 6 Green onions, singles1 1 1 Green onions1 1 1 Green pepper1 1 2 honeydew melon, large1 1 1 Kiwi1 1 1 head Lettuce, Romaine1 1 1 head Lettuce, Romaine4 4 4 oz. Mushrooms2 2 2 Onions4 4 3 Oranges2 2 2 potatoes, russet2 2 2 bunches Spinach2 2 2 pt. Strawberries (or use frozen)2 2 2 tomatoes1 1 1 Tomato

FROZEN4 4 4 Frozen dinner (replaces veggie pizza)1 2 2 pt. Ice cream, low-fat, low-sugar OR frozen yogurt, low-fat, low-sugar10 10 10 oz. Spinach1 1 1 Veggie pizza (replaces frozen dinner)


Week 6Grocery List


DAIRY4 4 4 oz. Cheddar cheese, low-fat4 4 4 oz. Cottage cheese, non-fat4 4 4 oz. Cream cheese, light3 3 3 8-oz. Yogurt, fruited, non-fat1 1 1 6-oz. Yogurt, plain, non-fat- 1 1 oz. String cheese8 8 8 oz. Swiss cheese

FISH/POULTRY/MEAT4 4 4 Chicken breasts, boneless (3-oz. each)3/4

3/4 11/4 lb. Sea Bass1/2

1/2 1/2 lb. Shrimp (or use frozen)

6 6 9 oz. Turkey breast, sliced3/4 1 11/4 lb. Veal

BAKERY/DELI2 2 2 Bagels, whole wheat4 4 4 loaf French bread (6”)2 2 4 French rolls

CANS/BOTTLES24 24 16 oz. Black bean soup, low sodium- - 1 12-oz. Garbanzo beans61/2 6

1/2 61/2 oz. Clams

6 6 12 oz. Olives, black1 1 1 12-oz. pinto Beans- 12 16 oz. Vegetarian refried beans

GRAINS/PASTAS/MISC.8 8 8 oz. Linguini- 1 1 pkg. Oatmeal raisin cookies

STAPLES NEEDED:



A B C BREAKFAST 2 2 2 Eggs, poached1 1 1 slice Whole wheat toast1 2 2 tsp. Margarine1/2 1 1 Banana1 1 1 C. Low-fat milk SNACK2 4 6 Crackers1 1 2 Tbs. Jam- 2 3 tsp. Peanut butter LUNCH Green Salad:2 2 2 C. lettuce- - 1/4 C. garbanzo beans1 1 11/2 oz. mozzarella cheese1/4

1/4 1/4 avocado

1 1 1 Tbs. low-calorie Italian dressing1/2 1 1 Whole wheat bagel1 1 1 Apple SNACK2 2 4 C. Hot air popcorn1/2


DINNER3 3 5 oz. Broiled Sea Bass: (spread with:)1 2 4 tsp. olive oil Cajun fish seasoning (or teriyaki sauce)2/3 1 11/4 C. Cooked brown rice13/4 1

3/4 13/4 C. Spinach Salad:

spinach leaves, tomato1 1 1 Tbs. low-calorie Italian dressing SNACK Quesadilla: (Recipe Week 1/Day 1)1 1 1 corn tortilla, toasted1/2

1/2 3/4 oz. mozzarella cheese, shredded

1 1 1 Tbs. salsa



BREAKFAST 1 1 1 C. Calcium fortified cereal1 1 1 C. Low-fat milk1/8


SNACK8 8 8 oz. Fruited non-fat yogurt2 - 3 Fig bars

LUNCH Tuna Salad:3 4 5 oz. tuna, rinsed, drained2 2 2 C. salad greens1 1 1 Tbs. low-calorie Italian dressing1 1 1 slice Whole wheat bread2 3 4 tsp. Margarine Fruit Salad:1 1 1 orange, sliced1 1 1 kiwi, sliced

SNACK1 1 1 Apple 1 1 2 oz. Mozzarella cheese

DINNER Veal and Garlic 3 4 5 oz. veal, sliced thin (saute in:)1 1 1 Tbs. olive oil2 2 2 tsp. lemon juice2 2 2 cloves garlic, chpd1 1 1 C. Broccoli, steamed1 1 1 slice Whole wheat bread- 3 4 tsp. Margarine

SNACK Quesadilla: (Recipe Week 1/Day 1)1 2 2 corn tortilla(s), toasted1 2 2 oz. mozzarella cheese1 1 1 Tbs. salsa



A B C BREAKFAST Bagel Melt: (broil:) 1 1 1 whole wheat bagel, toasted1 1 1 green onion, chpd1 1 1 slice tomato1 1 1 oz. mozzarella cheese1 1 1 C. Low-fat milk

SNACK 4 8 8 Crackers- 1 2 Tbs. Peanut butter1 1 1 Apple

LUNCH Turkey Sandwich:3 3 4 oz. turkey lettuce, sprouts, tomato1/4 - 1/4 avocado1 2 2 Tbs. light mayonnaise mustard2 2 2 slices whole wheat bread

SNACK20 20 30 Almonds11/2 1

1/2 11/2 oz. Raisins (sm box)

1 1 - Orange

DINNER2 2 3 C. Broccoli-Mushroom Melts (#23) Fruit Salad:1/2 1 11/2 C. melon, banana, apple, chopped3 3 3 oz. Pinto beans with 1 T salsa

SNACK1/2

3/4 3/4 C. Frozen yogurt, reduced fat, reduced sugar


Broccoli-Mushroom Recipe #23

1 C. Broccoli flowerets2 C. Mushrooms, chopped2 Whole wheat English muffins, toasted1 Tbs. Dijon mustard1 Tbs. Salsa (optional)2 Green onions, chopped21/2 oz. Swiss cheese, shredded

Steam broccoli and mushrooms 2 min. or until crisp tender; drain. Chop broccoli into small pieces.

Spread mustard and salsa on muffin halves; top with onions and broc-coli mixture. Sprinkle with cheese.

Top brown in toaster oven or broiler until cheese melts.

Makes 4 (1/2 muffin) sandwiches

Per serving - 168 calories/fat: 5.68 gms (30%)/carb: 20.3 gmsprotein: 9.8 gms/sodium: 496 mg/fiber: 3.9 gms/cholesterol: 15 mg



A B C BREAKFAST 1 1 1 C. Calcium fortified cereal5 5 5 Strawberries 1 1 1 C. Low-fat milk

SNACK4 8 8 Crackers- 1 1 oz. String cheese

LUNCH1 1 1 America’s Cup Shrimp Sandwich (#24)1 1 1 Apple- - 1 C. Low-fat milk

SNACK1 1 1 Egg, hard boiled, sliced2 2 2 Carrots, raw

DINNER Linguini with Clam Sauce:1 11/2 2 C. linguini, cooked, drained1 1 1 oz. clams, undrained, heated 1 1 1 garlic clove, minced 1 1 1 Tbs. olive oil1 1 11/2 Tbs. parmesan cheese, grated1 1 1 C. Salad greens- - 3 oz. garbanzo beans1 1 1 Tbs. Low-calorie dressing Garlic Toast: (brown in toaster oven/oven:) 1/2

1/2 1 french roll 2 4 5 tsp. olive oil garlic and onion powders

SNACK3 3 3 C. Hot air popcorn2 2 2 tsp. Margarine1 1 1 C. Low-fat milk


America’s Cup Shrimp Sandwich

Recipe #241/2 lb. Frozen cooked shrimp, thawed (approx. 2 C.)3 Tbs. Light mayonnaise3 Tbs. Plain non-fat yogurt1/2 C. Green onions, sliced thin (approx. 4 onions)2 tsp. Lemon juice1 tsp. Dill weed4 French loaves (6-inch) (or two 12-inch french loaves, cut in half)

Combine first 6 ingredients in a medium bowl. Stir, cover and chill at least 30 min.

Slice the top third off each loaf. Hollow out the bottom section like a boat. Toast tops and “boats” in oven or toaster oven. Spoon 1/2 C. mix-ture into each hollowed loaf; cover with top.

Makes 4 sandwiches

Per serving - 144 calories/fat: 1.66 gms (11%)/carb: 16.6 gmsprotein: 15 gms/sodium: 375 mg/fiber: <1 gm/cholesterol: 111 mg



A B C BREAKFAST 1 1 1 C. Oatmeal cereal1 1 1 Banana1 1 1 C. Low-fat milk

SNACK3 3 3 Graham crackers2 3 3 Tbs. Light cream cheese1/2 1 1 C. Orange juice


1/4 1/4 avocado

tomato, lettuce1 1 2 Tbs. light mayonnaise mustard2 2 2 slices whole wheat bread1 1 1 Snack bar

SNACK8 8 8 oz. Fruited non-fat yogurt1/4 - 1/8 C. High fiber cereal (mix in yogurt)

DINNER 1 11/2 1

1/2 servings Chicken Fajitas (#4)- 3 4 oz. refried beans- 1 1 T. low-fat cheddar cheese, grated

SNACK1/2

3/4 3/4 C. Frozen yogurt, low-fat, low-sugar



Chicken FajitasRecipe #4

4 Boneless chicken breasts, skinned,sliced diagonally (3 oz. each)2 Tbs. Lemon or lime juice1 Tbs. Rice vinegar1 Tbs. Soy sauce (reduced sodium)1/8 tsp. Light salt1/4 tsp. Pepper1/4 tsp. Cumin1 Tbs. Crushed coriander2 Cloves garlic, minced Vegetable cooking spray1 tsp. Canola oil1/4 Green pepper, chopped1/4 Onion, chopped1 Carrot, chopped1/4 Tomato, chopped4 Corn tortillas (6-inch), warmed8 Tbs. Salsa

Place chicken in shallow pan. Combine lemon juice and next 7 ingredi-ents, stirring well. Pour over chicken; cover and marinate in refrigerator for 30 min.-1 hour.

Coat a wok or non-stick skillet with cooking spray; add oil. Allow to heat at medium-high for 2 min. Add green pepper, onion and carrot; stir-fry for 2 min. Remove vegetables from wok and set aside. Add chicken to wok and stir-fry 3-5 min. Return all vegetables to wok and add to-mato; stir-fry 1 min.

Divide ingredients between four tortillas. Spread 2 Tbs. salsa over each one; roll up.

Makes 4 (1 fajita) servings




A B C BREAKFAST 2 3 3 Pancakes, 5-inch3 3 3 tsp. Margarine1 1 1 Tbs. Lite syrup1 1 1 C. Low-fat milk

SNACK1 1 1 Snack bar1 1 1 Orange

LUNCH Chicken Wrap: (roll up in lettuce leaf:)3 4 5 oz. leftover chicken, chpd fine1 1 2 oz. swiss cheese, grated1 1 1 carrot, chpd fine1 1 1 romaine lettuce leaf1/2

1/2 1/2 C. Cooked brown rice



DINNER1/2

1/2 1 potato Karen’s Stuffers (#9)6 6 4 oz. Black bean soup

SNACK 1 1 1 Apple- 1 1 Oatmeal raisin cookie


Karen’s StuffersRecipe #9

2 Russet potatoes, scrubbed, dried2 tsp. Olive oil1 Sm. Onion, chopped1 Clove garlic, minced1 tsp. Basil1 tsp. Garlic powder2 Carrots, chopped5 oz. Frozen spinach, thawed, drained well3 Tbs. Parmesan cheese, grated1/4 C. Low-fat cheddar cheese, grated1/2 C. Non-fat cottage cheese Paprika

Prick potatoes with a fork. Bake at 425° for 55-60 min. until soft.

Meanwhile, in a large skillet, heat oil; saute onion, garlic and seasonings (except paprika). Add carrots and spinach. Cook until carrots are crisp tender; set aside.

Allow potatoes to cool; cut in half and hollow out pulp, leaving the skin intact. Mix potato pulp with Parmesan, cheddar and cottage cheeses. Combine potato mixture with vegetable mixture and restuff potato skins; sprinkle with paprika. Bake at 350° for 20 min.

Makes 4 (1/2 potato) servings

Per serving - 268 calories/fat: 6.36 gms (20%)/carb: 41 gmsprotein: 14.9 gms/sodium: 304 mg/fiber: 7.37 gms/cholesterol: 14.2 mg



A B C BREAKFAST 2 2 2 Eggs, scrambled1/4



SNACK 1 1 1 Orange

LUNCH1/2

1/2 1/2 potato Leftover Karen’s Stuffers

OR Peanut Butter and Jam Sandwich:1 1 1 Tbs. peanut butter1 1 1 Tbs. jam2 2 2 slices whole wheat bread1/2


SNACK 10 10 20 Almonds1/2


DINNER2 2 2 slices Veggie pizza5 10 10 Olives OR 1 1 1 Frozen dinner Salad:2 2 2 C. salad greens1/4

1/4 1/2 avocado

tomato, cucumber2 2 3 tsp. olive oil1 1 1 tsp. balsamic vinegar- - 1/4 Honeydew melon

SNACK1/2 1 1 C. Frozen yogurt- - 1 Oatmeal raisin cookie



Week 7



A B C FRUITS/VEGETABLES1 1 1 box Alfalfa sprouts 5 5 5 Apples1 2 2 Apple(s)1 2 2 Avocado(s)1 1 1 Banana2 2 3 Bananas2 2 3 heads Broccoli1 1 1 Cantaloupe2 2 2 Carrots1 1 1 bskt. Cherry tomatoes1 1 11/2 lb. Green beans8 8 8 Green onions, singles1 2 2 Kiwi fruit1 1 1 head Lettuce, Romaine16 16 16 ea. Mushrooms1 1 1 Onion3 3 3 Oranges4 4 4 potatoes, russet1 1 1 Red onion1 1 1 bunch Spinach1 1 1 pt. Strawberries (or use frozen)2 3 3 pt. Strawberries (or use frozen)2 2 2 Tomatoes4 4 6 Zucchini

FROZEN4 4 4 Frozen dinner (replaces spaghetti dinner)- 1 2 pt. Ice-cream, low-fat, low-sugar OR frozen yogurt, low-fat, low-sugar


Week 7Grocery List


DAIRY1 1 1 C. Buttermilk1 1 1 8-oz. Cheddar cheese, low-fat grated4 8 8 oz. Cream cheese, light1 1 1 6-oz. Yogurt, fruited, non-fat 5 5 5 8-oz. Yogurt, fruited, non-fat 1 1 1 6-oz. Yogurt, lemon, non-fat4 4 3 6-oz. Yogurt, plain, non-fat3 3 3 6-oz. Yogurt, vanilla, low-fat1 2 2 oz. String cheese FISH/POULTRY/MEAT4 4 4 Chicken breasts, bone-in (3-oz. each)4 4 4 Chicken breasts, boneless (3-oz. each)3/4

3/4 11/4 lb. Orange Roughy (or other white fish)1 11/4 1

1/4 lb. Salmon3/4

3/4 3/4 lb. Sirloin steak, lean, boneless

6 8 8 oz. Turkey breast, sliced

BAKERY/DELI1 1 1 Bagel, whole wheat- 4 8 Dinner rolls

CANS/BOTTLES 4 8 8 oz. Apple juice- 1 1 15-oz. Garbanzo beans- - 6 oz. Olives, black1/4

1/4 1/4 C. Red wine, dry (or vegetable broth)

1 1 1 tbs. Sherry, dry (or vegetable broth)

GRAINS/PASTAS/MISC.8 8 8 oz. Macaroni1 1 1 pkg. Oatmeal raisin cookies4 4 4 Tbs. Peanuts, unsalted1 1 1 tbs. Sunflower seeds, unsalted

STAPLES NEEDED:



A B C BREAKFAST 1 1 1 Whole wheat bagel, toasted1/2

1/2 1 Tbs. Light cream cheese1 1 1 Orange 1/2


SNACK8 8 8 oz. Fruited non-fat yogurt 1/8


LUNCH Veggie Salad:2 2 2 C. salad greens2 2 2 oz. mozzarella cheese tomato, onion1/2

1/2 1 tsp. olive oil1 1 1 Corn tortilla, toasted 1 1 1 Apple SNACK1 1 1 Kiwi fruit, sliced- 11/2 1

1/2 C. Orange Juice Spritzer (Recipe Week 2/Day 2)

DINNER3 3 5 oz. Breaded Orange Roughy (#25)1sm 1lg 1lg Baked potato4 4 4 oz. plain non-fat yogurt1 11/2 1

1/2 C. Broccoli, steamed with lemon2 4 4 Tsp. Olive oil- - 3/4 C. Low-fat milk

SNACK2 2 1 Oatmeal raisin cookie(s)- 1 1 Kiwi fruit


Breaded Orange RoughyRecipe #25

Vegetable cooking spray1 Tbs. Dry sherry (or vegetable broth)1 Tbs. Lemon juice3 Tbs. Seasoned bread crumbs2 Tbs. Parmesan cheese, grated1/4 tsp. Garlic powder1/4 tsp. Onion powder12 oz. Orange Roughy fillets (or any white fish)

Mix together sherry and lemon juice in a shallow bowl.

In another shallow bowl, combine bread crumbs, cheese, garlic and onion powders.

Dip fish in lemon juice mixture; roll in bread crumbs. Place fish in a baking dish coated with vegetable spray. Sprinkle with remaining bread crumb mixture.

Bake uncovered at 400° for 20-25 min. or until fish flakes easily.





A B C BREAKFAST 1 1 1 C. Calcium fortified cereal5 10 10 Strawberries 1 1 1 C. Low-fat milk

SNACK10 10 10 Almonds1/2


LUNCH Turkey Sandwich:3 4 3 oz. turkey lettuce, tomato1 1 1 tsp. mustard1 1 2 Tbs. light mayonnaise1/4

1/4 1/4 avocado

1 1 1 oz. mozzarella cheese 2 2 2 slices whole wheat bread1 1 1 Orange SNACK2 2 - Oatmeal raisin cookies1 1 1 C. Low-fat milk

DINNER1 1 1 Frozen dinner OR Traditional Spaghetti:1 1 2 C. spaghetti, cooked al dente1/2


- 1 1 Tbs. parmesan cheese 1 1 1 C. Spinach salad greens1/2 1 1 Tbs Olive oil/balsamic vinegar

SNACK- 1 11/2 C. Ice cream, low-sugar, low-fat



A B C BREAKFAST 2 2 2 Eggs, scrambled1 2 2 Tbs. Low-fat cheddar cheese, shredded1 1 1 Orange

SNACK8 8 8 oz. Fruited non-fat yogurt 1/4


LUNCH Veggie Wrap: 1 2 3 oz. cheddar cheese, shredded tomato, sprouts1/4

1/4 1/4 avocado

2 2 2 leaves romaine lettuce leaf2 2 2 carrots, raw, chpd2 2 2 Tbs. peanuts, chpd

SNACK1 2 2 Oatmeal raisin cookie(s)1 1 1 C. Low-fat milk

DINNER 1 1 2 Marinated Beef Kabobs (#12)1 1 1 C. Cooked brown rice- 1 1 Dinner roll1 2 2 tsp. Olive oil

SNACK2 2 1 Fig bars(s)- 1/4

1/4 Cantaloupe


Marinated Beef KabobsRecipe #12

1/3 C. Low-calorie Italian dressing1/4 C. Dry red wine (or vegetable broth)11/2 Tbs. Reduced sodium soy sauce12 oz. Lean boneless sirloin steak, cut into 1” cubes, trimmed of fat 2 Med. Zucchini, cut each into four pieces1 Red onion, cut into eight pieces8 Lg. Mushrooms8 Cherry tomatoes

Combine Italian dressing, wine and soy sauce in a shallow bowl. Place steak in the marinade and cover; refrigerate for at least 15 min. (several hours if possible). Steam zucchini for 3-4 min. or until crisp tender.

Alternate meat and vegetables on skewers using 3-4 pieces of meat, 2 zucchini chunks, 2 onion pieces, 2 mushrooms and 2 tomatoes per skewer. Brush with marinade.

Grill 5 inches from coals, or broil on top oven rack for about 10 min. or until desired. Brush kabobs frequently with marinade.


Per serving - 247 calories/fat: 8.08 gms (31%)/carb: 14 gmsprotein: 27.3 gms/sodium: 957 mg/fiber: 2.83 gms/cholesterol: 65 mg



A B C BREAKFAST 1/2


1/2 - C. High fiber cereal1/4

1/4 1/4 Cantaloupe


SNACK1 2 2 Corn tortilla, toasted1 3 4 tsp. Margarine

LUNCH Leftover Beef Kabob in Tortilla: (roll up in tortilla:)2 3 4 oz. beef (or beans) lettuce, tomato, salsa2 2 2 corn tortillas, warmed SNACK2 2 4 Crackers1 1 2 oz. Mozzarella cheese- 1 1 Apple

DINNER 1 1 1 Parmesan Breaded Chicken (#1) Fried Rice: (stir-fry:)2 3 4 tsp. canola oil2 2 3 tsp. reduced sodium soy sauce1 1 1 C. cooked brown rice1/2

1/2 1 C. zucchini, sliced2 2 2 green onions, chopped2 2 2 mushrooms, sliced

SNACK Yogurt Smoothie: (blend:)8 4 8 oz. vanilla low-fat yogurt1/2

1/2 1 banana4 4 4 strawberries3 3 6 ice cubes


1/4 C. Seasoned bread crumbs1/4 C. Parmesan cheese, grated1/2 tsp. Oregano1/4 tsp. Rosemary1/4 tsp. Basil1/4 tsp. Pepper4 Chicken breasts, skinned (3 oz. each)1/2 C. Buttermilk Vegetable cooking spray Combine first 6 ingredients in a shallow bowl. Dip chicken in buttermilk and roll in bread crumb/herb mixture.

Coat a baking pan with cooking spray. Place chicken (bone side down) on pan.

Bake, covered, at 400˚ for 20-25 min.; remove cover and bake 20 min. more or until done.


Per serving - 210 calories/fat: 5.97 gms (27%)/carb: 6.52 gmsprotein: 30.3 gms/sodium: 238 mg/fiber: <1 gm/cholesterol: 77 mg

parmesan Breaded Recipe #1



A B C BREAKFAST 1 1 1 C. Calcium fortified cereal1/2

1/2 1 Banana1 1 1 C. Low-fat milk1/2


SNACK2 2 2 tsp. Raisins6 6 6 oz. Vanilla low-fat yogurt

LUNCH Turkey Cobb Salad:3 4 5 oz. turkey1/4

1/4 1/4 avocado

1 2 4 tsp. bacos- 4 5 oz. garbanzo beans2 2 2 C. lettuce greens, tomato1 1 1 egg, hardboiled, chpd2 3 4 tsp. olive oil /balsamic vinegar SNACK8 8 8 oz. Fruited non-fat yogurt

DINNER 4 5 5 oz. Salmon, broiled with:1 1 1 tsp. dijon mustard1 1 1 Tbs. light mayonnaise1/2

1/2 1/2 C. Fruit Salad:

banana, apple strawberries, chopped1 1 1 Tbs. lemon non-fat yogurt- - 1 Dinner roll- - 2 tsp. margarine

SNACK 1 1 1 C. Ice cream, low-sugar, low-fat- 1 2 Oatmeal raisin cookie

Reminder: Make Yogurt Bran Muffins (#26) tonight for tomorrow’s break-


Yogurt Bran MuffinsRecipe #26

Vegetable cooking spray1 C. All-purpose flour1 C. Whole wheat flour2/3 C. Brown sugar, packed1/4 C. Whole bran cereal flakes, dry1 tsp. Baking soda1/4 tsp. Light salt1 Egg, beaten1/4 C. Canola oil6 oz. Fruited non-fat yogurt1/4 C. Non-fat milk1 tsp. Cinnamon

Coat 12 muffin cups with vegetable spray or line with paper cups.

Combine flours, sugar, cereal, baking soda and salt. Add egg, oil, yogurt and milk; mix only until dry ingredients are moistened. Stir in cinnamon.

Fill cups almost full. Bake at 350˚ for 20-25 min. or until lightly browned.

Makes 12 muffins

Per muffin - 178 calories/fat: 5.3 gms (26%)/carb: 29.8 gmsprotein: 4.15 gms/sodium: 133 mg/fiber: 2.12 gms/cholesterol: 18.1 mg



A B C BREAKFAST 1 1 2 Yogurt Bran Muffin(s) (#26)10 20 10 Strawberries1 1 1 C. Low-fat milk

SNACK1 1 1 oz. String cheese

LUNCH Fruit Salad:1/2

1/2 1/2 C. vanilla low-fat yogurt

1/4 1/4

1/4 melon, chopped2 2 2 Tbs. unsalted peanuts1 1 1 Yogurt Bran Muffin

SNACK- 1 1 oz. String cheese1/2 1 1 C. Apple juice

DINNER1 1 2 C. Indonesian Peanut Chicken (#17)1 1 11/4 C. Cooked brown rice1 1 1 C. Broccoli, steamed

SNACK4 4 4 Graham crackers

Reminder: Make Greg’s Applesauce (#14) tonight for tomorrow’s break-


Indonesian peanut Chick-Recipe #17

4 Boneless chicken breasts, skinned (3 oz. each)2 tsp. Olive oil41/2 tsp. Lemon juice3/4 tsp. Cumin1/4 tsp. Mrs. Dash1/2 tsp. Ground ginger1 C. Buttermilk2 Tbs. Peanut butter, natural2 Tbs. Reduced sodium soy sauce1 Clove garlic, minced1 tsp. Dry mustard1 tsp. Turmeric1/4 tsp. Crushed red pepper (optional)

Cut chicken into bite-sized pieces. Coat wok with cooking spray. Stir-fry chicken with oil, 1 tsp. lemon juice, 1/2 tsp. cumin and Mrs. Dash until cooked through. Set aside.

In saucepan, combine 31/2 tsp. lemon juice, 1/4 tsp. cumin and remain-ing ingredients; boil over medium heat, stirring continuously with a wire whisk. Reduce heat to simmer for 3-5 min.

Pour sauce over chicken and serve over brown rice.




Greg’s ApplesauceRecipe #14

4 Red delicious apples, washed, cored, quartered1/4 C. Plain or vanilla non-fat yogurt1 tsp. Cinnamon1/8 tsp. Ground cloves1 Tbs. Sunflower seeds, raw, unsalted

Process apples (skin on) in blender or food processor until smooth.

Add yogurt, cinnamon, cloves and sunflower seeds. Blend until smooth with no chunks of apples remaining. Chill.


Per serving - 135 calories/fat: 2.18 gms (13%)/carb: 30.6 gmsprotein: 2.08 gms/sodium: 16.8 mg/fiber: 5 gms/cholesterol: <1 mg



A B C BREAKFAST 1 2 3 Waffle(s)2 1 2 tsp. Margarine1/2

1/2 3/4 C. Greg’s Applesauce (#14)

3/4 1 1 C. Low-fat milk

SNACK1 1 1 Banana

LUNCH Chicken Tostada: (pile on top of tortilla:)2 2 3 oz. leftover chicken (or tuna)- - 3 black olives, chopped lettuce, shredded tomato, chopped1 1 1 oz. mozzarella cheese, shredded1/8

1/8 1/8 avocado

1/4 1/4

1/4 C. salsa1 2 2 corn tortilla(s), toasted

SNACK1 1 1 Leftover Yogurt Bran Muffin 8 8 8 oz. Fruited non-fat yogurt

DINNER1 1 11/2 C. Cheesy Macaroni (#6)1 1 11/2 C. Green beans, steamed

SNACK2 2 2 C. Strawberries OR 2 2 2 C. Leftover Greg’s Applesauce


Cheesy MacaroniRecipe #6

11/2 Tbs. Cornstarch11/2 C. Non-fat milk3/4 C. Low-fat sharp cheddar cheese, grated1/2 C. Parmesan cheese, grated1/4 C. Onion, chopped fine1 tsp. Dry mustard1/2 tsp. Mrs. Dash1/8 tsp. Pepper Tabasco sauce to taste (optional)8 oz. Macaroni, dry, cooked al dente, drained Vegetable cooking spray2 Tbs. Seasoned bread crumbs1/4 tsp. Paprika

Mix cornstarch and milk in a saucepan; bring to a low boil. Reduce heat, stirring constantly with a wire whisk, until slightly thickened. Re-move from heat.

Combine next 8 ingredients with milk mixture; mix well.

Coat an 8” square baking pan with cooking spray. Pour mixture into pan; sprinkle with bread crumbs and paprika. Bake at 350° for 30 min.




Week 8



A B C FRUITS/VEGETABLES3 4 3 Apples1 1 1 Avocado2 2 2 Bananas2 2 2 heads Broccoli 2 4 4 Carrots2 2 2 Carrots1 1 1 Celery4 4 4 Corn-on-the-cobs1 1 1 bunch Grapes12 12 12 Green onions, singles1 1 1 Green onion, single1 1 1 Green pepper2 2 2 heads Lettuce, Romaine16 16 16 oz. Mushrooms2 2 2 Onions2 2 2 Oranges1 1 1 bunch parsley1 1 1 Pear1 1 1 bunch Spinach 1 2 2 pt. Strawberries (or use frozen)4 4 4 tomatoes2 2 2 Tomatoes2 2 2 Zucchini

FROZEN1 1 1 Frozen juice bar, low-sugar1 1 1 pt. Ice-cream, low-fat, low-sugar

Week 8Grocery List



DAIRY8 8 8 oz. Cheddar cheese, low-fat4 4 4 oz. Cottage cheese, non-fat4 4 4 oz. Cream cheese, light4 4 4 oz. Sour cream, non-fat1 1 2 oz. String cheese4 4 4 8-oz. Yogurt, fruited, non-fat 1 1 1 6-oz. Yogurt, vanilla, low-fat FISH/POULTRY/MEAT4 4 4 Chicken breasts, bone-in (3-oz. each)3/4

3/4 1 lb. Flank steak1 1 1 lb. halibut (or other white fish)1 11/4 1

1/2 lb. Shrimp (or use frozen)8 8 8 oz. turkey breast (sliced 1/4” thick)2 3 3 oz. Turkey breast, sliced

BAKERY/DELI2 2 2 Bagels, whole wheat8 12 16 Dinner rolls1 1 1 Dinner rolls

CANS/BOTTLES - 1 1 16-oz. Garbanzo beans- 4 4 oz. Garbanzo beans4 4 4 oz. Green chiles, diced32 32 32 oz. Soup, tomato16 16 16 oz. Vegetarian refried beans

GRAINS/PASTAS/MISC. 11/2 1

1/2 11/2 tbs. Sesame seeds

12 12 16 oz. tortellini, cheese stuffed

STAPLES NEEDED:



A B C BREAKFAST 3/4 1 11/4 C. Calcium fortified cereal1/2

1/4 1/4 C. High fiber cereal

2 1 2 Tbs. Raisins1 1 11/2 C. Low-fat milk

SNACK2 2 2 Leftover Yogurt Bran Muffins1 4 4 tsp. Margarine

LUNCH1 1 1 C. Leftover Cheesy Macaroni OR11/2 1

1/2 11/2 C. Pasta salad

1 1 1 Dinner roll2 2 2 tsp. Margarine

SNACK1 1 1 Apple

DINNER4 4 4 oz. Broiled Halibut: (seasoned with:)1/2 1 1 Tbs. olive oil lemon juice, garlic powder Fried Rice (stir-fry:)2 3 3 tsp. canola oil1 1 11/2 C. cooked brown rice1/2

1/2 1/2 C. zucchini, grated

1/2 1/2

1/2 C. carrots, grated2 2 2 green onions, chopped- 1 1 Dinner roll- 3 3 tsp. Margarine

SNACK1/2

1/2 1/2 Banana, sliced into:

4 4 6 oz. Vanilla low-fat yogurt



A B C BREAKFAST 2 2 2 Eggs, scrambled2 2 2 tsp. Margarine1 1 1 Tbs. Low-fat cheddar cheese, grated1 1 1 C. Low-fat milk SNACK 1 1 1 Orange- - 5 Crackers

LUNCH Fish Burrito: (roll up in tortilla:)4 4 5 oz. leftover fish (or beans) lettuce, tomato1 1 2 oz. mozzarella cheese, grated1 1 1 corn tortilla, warmed1 1 1 Carrot, raw1 1 1 Apple

SNACK 1 2 4 Fig bars1 1 1 C. Orange Juice Spritzer (Recipe Week 2/Day 2)

DINNER 2 2 2 C. Spinach Sesame Salad (#27)- 4 4 oz. garbanzo beans Garlic Toast: (brown in toaster oven/oven:)1 1 1 whole wheat pita, drizzled with:1 1 4 tsp. olive oil garlic and onion powders1 1 1 C. Tomato soup

SNACK 1/3 11/2 1

1/2 C. Ice cream, low-sugar, low-fat- 10 10 Strawberries


Spinach Sesame SaladRecipe #27

Salad:1/2 lb. Fresh spinach leaves, rinsed, dried, torn2 C. Lettuce, shredded8 oz. Mushrooms, sliced3 Green onions, sliced

Dressing:11/2 Tbs. Sesame seeds, toasted1 Tbs. Rice vinegar1 Tbs. Olive oil1/2 Tbs. Low sodium soy sauce1/8 tsp. Ground ginger

Combine salad ingredients in a large bowl and toss gently.

Mix dressing ingredients in a jar; cover and shake vigorously.

Pour dressing over salad and toss; serve immediately.


Per serving - 83.2 calories/fat: 5.56 gms (54%)/carb: 6.74 gmsprotein: 3.88 gms/sodium: 168 mg/fiber: 3.71 gms/cholesterol: 0 mg



A B C BREAKFAST 1/2 1 1 English muffin, toasted1 2 2 Tbs. Peanut butter1 - - Orange- 1/2

1/2 C. Orange juice

SNACK6 6 8 oz. Fruited non-fat yogurt- -

1/4 C. High fiber cereal (mix in yogurt)- 1/2 - Banana

LUNCH Turkey Salad:2 3 3 oz. turkey2 2 2 C. lettuce1 1 1 oz. mozzarella cheese1/4

1/4 1/4 avocado

- 4 4 oz. garbanzo beans1 2 2 Tbs. low-calorie Italian dressing2 2 4 Crackers

SNACK10 20 20 Almonds- 10 10 Grapes

DINNER Tortellini, cheese stuffed:3 3 4 oz. tortellini, cooked al dente1/2


- 1 1 T. parmesan cheese1 1 1 C. broccoli, cooked in sauce Garlic Toast: (brown in toaster oven/oven:)1 1 1 dinner roll1 2 2 tsp. olive oil onion and garlic powders

SNACK - - 1 Fig bar- 1 - Apple- 1/2 - oz. Low-fat cheddar cheese1 - 1 C. Low-fat milk



A B C BREAKFAST 1 1 1 C. Calcium fortified cereal 1/2

1/2 1 Banana1 1 11/2 C. Low-fat milk

SNACK3 5 3 Crackers2 3 3 tsp. Jam3 3 4 tsp. Peanut butter


1/8 1/4 avocado

lettuce, tomato1 1 1 Tbs. light mayonnaise mustard1 1 1 slice whole wheat pita bread1 1 1 Pear



DINNER 1 11/2 2 C. Teriyaki Beef Stir-Fry (#3)3/4 1 11/2 C. Cooked brown rice- - 1 tsp. olive oil

SNACK 1 2 2 Graham cracker(s) 1 2 2 Tbs. Light cream cheese


3 Tbs. Reduced sodium soy sauce 1/4 C. Water 2 Tbs. Honey 1/2 tsp. Ground ginger4 Cloves garlic, minced3/4 lb. Flank steak, trimmed of fat Vegetable cooking spray 1 tsp. Canola oil1 Onion, chopped2 C. Broccoli, chopped1 Green pepper, chopped1 C. Mushrooms, chopped 1 Tomato, chopped

Combine first 5 ingredients in an 8” square pan. Cut beef into strips; add to marinade; turn to coat. Cover and marinate in refrigerator 30 min.-1 hour.

Coat a wok or non-stick skillet with cooking spray; add oil and turn to medium-high heat. Add steak, onion, broccoli and green pepper; cook for 3-5 min.

Add mushrooms and tomato; cook additional 3 min. or until done.


Per serving - 264 calories/fat: 8.48 gms (29%)/carb: 19.7 gmsprotein: 28 gms/sodium: 784 mg/fiber: 3.2 gms/cholesterol: 70 mg

teriyaki Beef Stir FryRecipe #3



A B C BREAKFAST 1/2 1 1 English muffin, toasted1 2 2 Egg(s), scrambled1 1 1 C. Orange juice, calcium fortified

SNACK 8 8 8 oz. Fruited non-fat yogurt - 1 1 Tbs. Granola (mix in yogurt)

LUNCH Tuna Sandwich:3 3 5 oz. tuna, rinsed, drained onion, celery, chopped2 2 2 tsp. light mayonnaise1 1 1 slice whole wheat bread2 2 2 Tbs. Raisins SNACK 2 2 2 Fig bars1 1 1 C. Low-fat milk

DINNER 1 2 2 Turkey Tostadas (#28)1/2

1/2 1/2 C. Vegetarian refried beans

SNACK 5 10 10 Strawberries1 1/2

3/4 C. Ice cream, low-sugar, low-fat OR Frozen yogurt, low-sugar, low-fat


turkey tostadasRecipe #28

1 C. Turkey breast, cooked, diced4 oz. Can green chilies, drained, chopped 3/4 C. Low-fat cheddar cheese, grated1/4 C. Onion, chopped4 Tbs. Light sour cream2 Tbs. Salsa, mild or medium4 Corn tortillas (6-inch) 2 C. Lettuce, shredded2 Tomato, chopped

Combine first 6 ingredients in a medium bowl; mix.

Toast tortillas in oven or toaster oven until lightly browned.

Place 1/4 C. of turkey mixture on each tortilla. Broil 3 min. or until bubbly. Sprinkle lettuce and tomato over top of each tortilla and serve.

Makes 4 (1 tortilla) servings

Per serving - 301 calories/fat: 10 gms (30%)/carb: 24.5 gmsprotein: 29.4 gms/sodium: 112 mg/fiber: 4.33 gms/cholesterol: 54.2 mg



A B C BREAKFAST 3/4


1/4 - C. High fiber cereal1/2

1/2 1/2 Banana


SNACK - - 2 Graham crackers8 8 8 oz. Fruited non-fat yogurt

LUNCH Cheese Quesadilla: (melt cheese on top:)21/2 3 2 oz. mozzarella cheese, shredded2 2 2 Tbs. slivered almonds1 1 1 green onion, chopped2 2 2 tsp. salsa- 1/2

1/2 C. leftover refried beans1 2 2 corn tortilla(s)1 1 1 Carrot, raw1 1 1 Apple SNACK 2 2 3 Graham crackers

DINNER 1 11/2 2 Barbecued Chicken (#10)1 1 1 Corn-on-the-cob Garlic Toast: (brown in toaster oven/oven:)1 1 2 dinner roll(s), drizzled with:1 2 3 tsp. olive oil garlic and onion powders Salad:1 1 1 C. salad greens tomato1 1 1 Tbs. Low- calorie dressing

SNACK 1 1 1 Frozen juice bar


Barbecued ChickenRecipe #10

1 Tbs. Worcestershire sauce1/2 C. Catsup2 Tbs. Brown sugar1 Tbs. Lemon juice2 Tbs. Reduced sodium soy sauce1/2 tsp. Ground ginger2 Cloves garlic, minced4 Chicken breasts, skinned, trimmed of fat (3 oz. each)

In small bowl, mix first 7 ingredients using a wire whisk.

Place chicken in a shallow baking dish. Pour mixture over chicken, coating both sides. Cover and marinate in refrigerator 30 min. or longer.

Grill chicken, occasionally brushing with marinade, or bake at 350° for 45 min., basting while cooking.


Per serving - 219 calories/fat: 4 gms (17%)/carb: 17.1 gmsprotein: 27.7 gms/sodium: 900 mg/fiber: <1 gm/cholesterol: 71.7 mg



A B C BREAKFAST 2 3 3 Pancakes, 5-inch2 2 2 tsp. Margarine1 1 1 Tbs. Lite syrup4 4 4 oz. Fruited non-fat yogurt1/4


SNACK 1 1 1 Snack bar

LUNCH 1/2

1/2 1 bagel Bagels N Eggs (#29)1/2

1/2 1/2 tomato, chopped

lettuce1 1 1 C. Low-fat milk

SNACK 4 4 6 Crackers 1 1 2 oz. String cheese- 1 1 Orange

DINNER Shrimp Stir-Fry:1 2 2 Tbs. canola oil4 5 6 oz. shrimp (cook first, 30 sec.)2 2 2 garlic clove, minced onion, parsley, chopped1 1 11/2 C. broccoli, chopped1 11/2 1

1/2 C. Cooked brown rice SNACK 2 2 3 Fig bar(s)1/2

1/2 1/2 C. Low-fat milk


Bagels ‘N EggsRecipe #29

1/2 C. Non-fat cottage cheese2 tsp. Light mayonnaise1 tsp. Dijon mustard1/8 tsp. Hot sauce1 Egg, hard-boiled, chopped1 Green onion, chopped1 Tbs. Bac-Os (soy-based bacon bits)2 Whole wheat bagels, sliced, toasted

Combine first 4 ingredients in blender or food processor; process until smooth.

Stir in egg, onion and Bac-Os.

Spread 3 Tbs. mixture on each bagel half.

Makes 4 (1/2 bagel) servings

Per serving - 137 calories/fat: 2.1 gms (14%)/carb: 20 gmsprotein: 9.23 gms/sodium: 342 mg/fiber: <1 gm/cholesterol: 53.2 mg


FoodVariety List


Food Variety ListIf you have difficulty finding certain items on the Daily Menus, or if thereare foods included which you don't enjoy, refer to the following list offoods for recommended substitutions. Some brand names are onlyavailable in certain geographical areas. Other products may be discon-tinued.

The list is divided into food categories. Simply locate the item you wantto substitute and replace it with another item from the same category.For example, if you're looking for an alternative for red meat, check theMeat category on this list and pick an equivalent option such as chickenor fish.

VEGETABLES A: Alfalfa sproutsCabbageCeleryChicoryChinese cabbageCilantro (coriander)ChivesCucumbersEndiveEscaroleGreen onionLettuceMushroomsParsleyRadishesWatercressZucchini

VEGETABLES B:ArtichokeArtichoke hearts (no oil)AsparagusBamboo shootsBean sproutsBeetsBroccoliBrussel sproutsCarrotsCauliflowerCollardsEggplantGreen beansGreen or red pepperJicamaKaleLeeksOkraOnionsRhubarb


RutabagaSpaghetti squashSpinachSummer squashTomatoesTurnipsWater chestnutsWax beansYellow beans

VEGETABLES C &LEGUMES:AvocadoChick peas/garbanzo beansCornCorn-on-the-cobBeansLentilsLima beansParsnipsPeas, fresh or frozenPotato, baked or mashedPumpkinSquash: winter, acorn or butternutYam or sweet potato

FRUITS & FRUIT JUICES:AppleApple juiceApple juice spritzerApplesauce, unsweetenedApricots*:

driedfresh, whole

BananaBlueberries, unsweetenedBoysenberries, unsweetenedCantaloupe*CherriesCranberriesCranberry juice cocktailCranberry juice spritzerDates: dried, pittedFigFruit cocktail, canned in waterGrape juiceGrapesGrapefruit*Grapefruit juiceJam, low-sugarKiwiKumquat*Lemon juiceLemonade: frozen, dilutedMango*Mandarin orangeMelonMixed fresh fruitNectarine*Orange*Orange juiceOrange juice spritzerPapaya*Passion fruitPeachesPearsPineapple: fresh or cannedPineapple juice, unsweetenedPlumsPomegranate*


Prunes*RaisinsRaspberriesStrawberriesTangerineTomato juice, low-sodiumWatermelon*, diced

*High in Potassium

BREADS & CRACKERS:Bagel, plainBagel, miniBiscuit, baking powderBread

cracked wheatFrenchpita pocketspumpernickelraisinryesour doughwhole wheat

BreadsticksCorn muffinsCrackers, low or non-fat, baked

Ak-makArmenian cracker breadBremnergraham (1 = 2” x 4”)Lavoshmatzohmelba toast, wheat/ryerice cakesRy-KrispSnackWells

soda crackersWasa CrispbreadWheat ThinsZwieback

English muffin (whole wheat)Frankfurter bunHamburger bunPopcorn, air-poppedPretzelsRoll, whole wheatTortilla: corn or whole wheat

CEREALS: >3 g fiber, <3 gsugar, and/or 100% RDAAll-Bran*, Kellogg’sAll Bran with Extra Fiber*, Kellogg’sBran Chex, Ralston40% Bran Flakes, Kellogg’sFiber One*, General MillsGrape-nuts, PostNutri-Grain, Kellogg’sOatmealProduct 19, Kellogg’sRaisin Bran, Kellogg’sShredded Wheat with Bran, NabiscoTotal, General Mills

*Substitute only with anothercereal with comparable grams offiber

GRAINS & PASTAS:BarleyBran, unprocessedBulgarGrits, plainKasha/Kashi


Matzoh mealPastaRice:

brownwild

Wheat germ

MILK PRODUCTS:ButtermilkEvaporated skim milk, cannedLow-fat: 1% or 2%Powdered milk, non-fat drySkim milkSoy MilkTofuYogurt:

fruited, low-fatfruited, non-fatplain, low-fatplain, non-fat

MEATS, POULTRY, FISH &CHEESE:Beef:

baby beef, leaneye of roundflank steak (stir-fry)sirloin (kabobs, London broil, sirloin steak)tenderloin (filet mignon, filet steak, medallions)top loin (Delmonico or strip steak)top round (London broil)

Cheeses: low-fat or non-fatcheddar, reduced or non-fatcottage cheese, low or non-fatcream cheese, light or non-fatLaughing Cow, reduced-calMonterey Jack, reduced ornon-fatMozzarella, part-skimMuenster*Neufchatel*Parmesan, gratedProvolone*Ricotta, part-skimSwiss, lite

Chicken: white meat, without skinCrab meat: canned, frozen or freshEggs*HaddockHalibutHam: lean, baked or roastedLamb:

chop*roast*

Lobster: baked or broiledMackerel: fresh or frozen, broiledPork:

chop*loin

Red SnapperSalmon: fresh, frozen or cannedScallopsShrimp: fresh, boiled or cannedSole, filletSwordfishTofu


Tuna: in water, drainedTurkey:

ground turkeyturkey breast

Veal cutlet

*High fat selections should beeaten in moderation.

OILS, NUTS & DRESSINGS:Dressings: low-fat or fat-freeHummousMargarine*: light, low-calorie,non-trans fatMayonnaise, low-calorie or non-trans fatNuts and Seeds*:

Almonds, rawBrazil nutsFilbertsMacadamiaPeanutsPecansSesame seedsSunflower seedsWalnuts

Oils*: vegetable, corn, olive,peanut, safflower, sesame,soybean, sunflower

Olives*: black or greenPeanut butter*, natural, no sugaradded

*High fat selections should beeaten in moderation

SNACK FOODS:Baked corn chips, non-trans-fatCornbreadFI-BAR, Natural NectarFig bars, whole wheat, Mother’sFruit Boosters, Sunbelt*Ginger snapsGraham crackersGranola Bars•Muffin (bran, oat, etc)Nutri-Grain bar*, Kellogg’sPancake:

plain or buttermilklite, Aunt Jemima

Popcorn, air poppedPretzels, unsaltedWaffle, frozen

* Snack bar guideline: Fat <3 g,Sugars<13g, Calories<140 calories,Fiber>1 g

SAUCES:Barbecue sauceCatsup, lightHorseradishMarinaraMustardOyster sauceSpaghetti sauce: low-fat, low sodiumSalsaSoy sauce, (reduced sodium)Tomato sauce


Tomato pasteTaco sauceTeriyaki sauceVinegarWorcestershire sauce

FROZEN DESSERTS:Frozen yogurt: low-fat or non-fatVitari, all fruit yogurtFrozen fruit juice barsIcesLight ice-creams, low-sugar, low-fatSherbet, 2%Sorbets


What’s Next?If you’ve been following the menus for the past eight weeks and areready to take the next step, you have a number of options.

If you like the convenience of working with menus, you can continueusing THINK LIGHT! as a guide.

If you like structure but want new menus, you can begin creating yourown. Keep the THINK LIGHT! formula of three meals and threesnacks in mind as you plan your days.

If you’re ready to leave the structure behind, by all means do so.THINK LIGHT! was designed so you could “learn by doing.”

Contact InfoFor additional information or help, please visit our Website at http://www.thinklight.com.


What we learn with pleasure,we never forget.

–Alfred Mercier

TheTHINK LIGHT!Companion

Guide


ContentsIntroduction 185

Beliefs, Needs & Desires 186

The Wheel Of Change 190

Befriending Your Body 195

A Four-Week Check-In 200

Planning A Healthy Menu 204

Developing An Exercise Habit 206

Who Are Your Friends? 215

Eating To Satisfy Your Emotions 215

There’s More To Health Than 219Salad And Sit-Ups

Are You Still Acting Like You’re 233On A Diet

Some Final Thoughts 227

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Introduction

Traditional diets talk at you, telling you what you should do toimprove yourself. The THINK LIGHT! Companion Guide, on theother hand, approaches you as an active partner in your own

process of change. This guide helps you move toward a healthierlifestyle by encouraging you to reach inside yourself for answers,helping you draw some conclusions about your thoughts and actionsand teaching you new skills for personal growth.

There is no right way to use this guide. Respect your own preferencesby choosing articles and exercises that are most interesting and relevantto you. Skip the rest. You do not need to follow the guide in any particu-lar order. In fact, if all you want to do is read the articles, that's fine too.

Here's the bottom line: This guide is one of many THINK LIGHT! toolsavailable for you to choose from. Use it in whatever way you feel will bemost helpful. Devoting time to learning more about yourself won'tnecessarily provide all the answers you're looking for. In fact, personalgrowth comes as much from thinking up new questions as it does fromgetting answers. Consider this guide as an opportunity to begin experi-encing the joy of healthy living...


Beliefs, Needs & Desires

Before we set our hearts too much upon anything, let usexamine how happy they are, who really possess it.

–La Rochefoucauld

Make a check mark in the appropriate response column.

Agree Disagree

I believe I am a worthwhile human being.

I believe I can be thin and stay thin.

I believe dieting is the only way I canmaintain control of my body.

I believe I can maintain a regular exerciseprogram for the rest of my life.

I believe I must do everything perfectly.

I believe everyone must approve of the thingsI say and do.

I believe everyone must approve of the wayI look.

Questions Still To Be Answered

How "user-friendly" are your beliefs? Are you tolerant of everyoneelse's imperfections but not your own? Is approval from othersmore important than approval from yourself? Is dieting one of

the ways you retaliate against your body for not conforming to a culturalideal? Do your beliefs encourage you to take actions that are punishingrather than nurturing?


Needs and Desires

Do you desire to change your weight? (Y or N) Why?

Do you need to change your weight? (Y or N) Why?

Do you desire to change the way you eat? (Y or N) Why?

Do you need to change the way you eat? (Y or N) Why?

Do you desire to exercise? (Y or N) Why?

Do you need to exercise? (Y or N) Why?

Observations

Your needs and desires grow out of your beliefs about yourself andthe way you fit into the world. Believing that approval from othersis important may inspire you to make choices that are in everyone

else's best interests but your own.

Needs and desires can easily confuse the deeper reasons why we go ondiets. Diets taught us that all we needed to succeed was a strongdesire. They never looked at whether the change was necessary. Theynever looked at whether the change was possible. They never consid-ered whether our beliefs were rational to begin with. They simply said, ifyou want it, you can have it. This thinking is not conducive to getting healthy.


Here's why. Many people vent their dissatisfaction with their lives ontheir bodies. Instead of asking themselves what their lives are missing,they ask "How can I change my body to start feeling better?" So theystart changing the way they eat without clearly identifying what they'rereally searching for: love, self-esteem, acceptance from others, etc.And it's not likely eating more fruits and vegetables will meet thoseneeds. So, before long, the behavior stops.


If your goal is to feel better about yourself, how will THINK LIGHT!help you do that? How will you recognize happiness when you get it?What will it look and feel like?


Perspectives: The Six Keys to Change

True Desire – Wanting something enough to be willing to confront thefears you have about achieving it. Alone or together, fears are bulliesthat try to stop you from succeeding. Without desire to bolster yourcourage, it's easy to be overwhelmed and intimidated by fears.

A Successful Belief System – Having the confidence to believe you canhave what you want. This requires choosing achievable goals. Beliefsare mental pictures you've created and chosen to accept.

Knowledge – An understanding of legitimate weight control principles tohelp you accomplish what you want. Adopting a healthy lifestyle iseasier when you have a basic understanding of nutrition and exerciseand, perhaps most importantly, of yourself.

A Plan For Change – Plotting the specific methods and techniques forachieving your desired results. The best plan, of course, is one thatbreaks down the process of change into a number of small steps. Takingit one step at a time, as opposed to the "all-or-nothing" approach, makesit possible to accomplish your goals.

Learning From Setbacks – Recognizing that the path of change is not astraight road and that it's only guilt and feelings of failure that stop yourprogress. When you find yourself struggling, the most self-destructivething you can do is to start labeling yourself as a failure. Instead, learnfrom your lessons and move on.

Acknowledging Progress – Learning to acknowledge and reward allaccomplishments. Think of change as a series of small steps as op-posed to a giant leap. Focus on the process of change, rather than theend result.


The Wheel Of ChangeNothing will ever be attempted if all possible objections mustfirst be overcome.

–Samuel Johnson

What do you need to do to make healthy lifestyle changepossible in your life? Use the questions on the next page torate your progress on each "spoke" of "The Wheel of

Change." Pick a number from 0 to 10: 0 = I haven't even started workingon this issue, 5 = I have made some progress on this issue but I'm notwhere I'd like to be yet, 10 = I'm totally satisfied with where I am on thisissue. Then mark a line on the corresponding spoke of the wheel. Onceyou've marked all eight spokes, connect your marks to see how bal-anced your wheel is.

10

10

10

10

10

10

10

2

4

8

6

2

6

8

4

862 4

8

6

4

22

4

6

8

6

4

8

2

6 248

2

4

6

8

10

Plan ofaction

Positiveself-talk

ExerciseEatinghabits

Knowledge

Ability toacknowledge success

image

Self-esteem


How would you rate your progress on:

Getting the knowledge necessary to live a healthy lifestyle?

Acknowledging and rewarding your non-weight-related successes?

Turning down the volume on your negative self-talk?

Incorporating pleasurable activity into your life?

Living a life free of guilt and the desire for perfection?

Adopting healthy eating habits?

Developing a plan of action that is reasonable and fits your lifestyle?

Ending the battle with your body?

Observations

Perfection is not the goal. The bigger the wheel (numbers closerto 10), the more support you'll have as you move along the path ofchange. The more balanced the wheel (all numbers approxi-

mately the same), the smoother the journey. For example, if you havelots of knowledge and are concentrating most of your attention onadopting healthy eating habits, but are still feeling lots of guilt aroundfood, you're missing some important balance in your life. The path ofchange is not direct. Any change you make to strengthen any of thespokes on the wheel is a step closer to the healthy lifestyle you desire.



If you're ready to put all your thoughts and feelings into a statement,complete the following statements.

My desire to adopt a healthy lifestyle is (strong/weak).

The changes I most want to make are:

I (believe/don't believe) I can accomplish what I want.

As I begin to make changes, I will know what I'm doing is workingbecause:

I (am/am not) feeling the need to procrastinate because:

I worry that I will/won't:

Taking It One Step Further

Take a moment to acknowledge, without judgment, where you arein your life right now. Recognize there are very good reasons forbeing where you are. Any number of factors may have contrib-

uted including your family history, lack of time, other priorities, lack ofknowledge, dieting and exercise history. These are not excuses; theyare perfectly valid reasons that deserve to be acknowledged. To movebeyond those limitations, this "letting go" of the past is essential. Startwhere you are right now. Be aware of your choices and actions fortomorrow.


Perspectives: Teaching Your Brain A New Language

When you're making the transition from inner critic to innercheerleader, it's helpful to teach yourself a less judgmentallanguage. The words will be familiar to you – they're

undoubtedly the same words you use with your friends. It may be new,however, using this forgiving and affirming approach on yourself. Here'ssome examples to help you get started:

Old: I can't do this.New: I can accomplish anything that's realistic and reasonable.

Old: Why should anything good happen to me?New: I deserve only the best that life has to offer.

Old: If I can't do this perfectly, why bother?New: I will do the best I can. That's as perfect as it gets.

Old: I blew it.New: I wandered – and I enjoyed it!

Old: I should be eating low-fat foods all the time.New: Healthy eating includes enjoying all of my favorite foods,

in balance.

Old: I won't stick with it. I never do.New: I need to be flexible with my goals and expectations. If I'm

struggling, I'm being too rigid.

Old: I'm not doing enough.New: I'm doing all I can.

Some affirming phrases to keep on the tip of your tongue are:

I'm proud of myself for...I did a great job of...

I'm good at...People like me because...Today I accomplished...


Positive thinkers affirm themselves; they remind themselves they'reworthwhile humans whatever they do. They consistently acknowledgethey're on the road to health. They visualize themselves as capable,happy and confident people. And what they learn is: Positive self-talkcan help expedite the process of change.

A final word about positive thinking: There are bound to be times whenyou're feeling depressed or frustrated. Positive thinkers know thesefeelings are valid and don't try to ignore them. They explore them, try tounderstand them. This clears the way for effective problem-solving anda fresh start.


Befriending Your Body

To take much pleasure in a world filled with many kinds ofbeauty is a joy in life to which all women are entitled.

–Clarissa Pinkola Estes(Note: The same holds true for men)

Five represents the first statement; 1 represents the second state-ment. Mark a single point on the scale that best represents whereyour attitude falls between each of the pairs of statements.

1. I hate my body and want to change all parts of it.

I love and appreciate all parts of my body.

2. I select clothes based on what will hide my body or make me look thinner.

I select clothes based on what will make me feel good and be comfortable.

3. I am ashamed of how I look.

I am proud of how I look.

4. When I feel badly about my body, I start working on losing weight.

When I feel badly about my body, I start working on my self-esteem.

1

5

1

5

1

5

1

5


Observations

There is so much pressure to have the perfect body. Yet expertsknow so little about how to achieve that perfect body perma-nently. In the ideal world, every person would love his or her body

regardless of its size or appearance. But learning to ignore a culturalpreference for thinness is a long, slow, perhaps lifelong, process. Thatreally leaves you two choices: Live a life of frustration and disappoint-ment because your body or some body part doesn't fit the ideal. Or,learn to accept your body as it is, and move on... stop these externalinfluences from dictating the decisions you make about your health...and, ultimately, take the first step toward treating your body with loveand respect.

Developing a healthy body image, independent of weight loss, is acritical factor to your success. Having a strong sense of self-worthprovides the basis for making rational and affirming decisions about yourhealth.


From a physical standpoint, your body will follow its own path tohealth: What will you do if your body does not do what you want itto? From a cultural standpoint, there is a pressure to be thin: How

will you reject that notion so your body can find its own best shape andsize? From an emotional standpoint, we have a desire to conform: Howwill you cope if you don't fit into this cultural norm? And, finally, how will


Solving the Body Image Dilemma

Body image, your mental image of your body, is comprised of what yousee in the mirror, how you feel about your body, what others have saidabout it, how it moves, how you think others view it and the space ittakes up.

In the ideal world, every person would love his or her body regardless ofits size or appearance. This is possible - men and women are doing itevery day. But, learning to ignore a cultural preference for thinness is along, slow, perhaps lifelong, process.

To begin the process of change, you must make a choice: Live a life offrustration and disappointment because your body or some body partdoesn't fit the ideal set out by fashion magazines. Or, learn to acceptyour body as it is, and move on.

Here are five steps you can take when you're ready to make a change:

• Body "image" is created in your head. Changing your body is not the solution. Instead, change your feelings about the "image."

• See yourself as a whole person instead of an individual body part, e.g. "I am a warm intelligent, attractive person with a fat stomach" instead of "I am a fat stomach."

• Remove judgment when using the word "fat," i.e. "Fat simply describes my thighs, it doesn't make them good or bad.

• Feeling badly about your body is probably as much a habit as it is a reaction to society's rigid standards. Habits can be changed even if society can't.

• And, finally, become more aware of your own fat prejudice so you don't pass it on to others.

Once you start treating your body with love and respect, you'll beamazed at the amount of time and energy you'll free up to devote tomore positive, creative and worthwhile endeavors.


Perspectives: Truths About Weight Loss

You've heard the statistics (maybe you are one of the statistics!):The majority of people who lose weight through dieting regain atleast the weight they've lost and often even more.

There was a time when short-term weight loss was an acceptableconsolation prize for a month or two of starvation. You may have eateneverything in sight at your high school reunion, but you looked fabulous.However, with strong links being established between weight cycling(weight going up and down), slowed metabolism and heart disease,many people are now finding the physical, personal and economic costsof temporary weight loss too high a price to pay.

The reasons for this weight-loss-and-gain phenomenon are not com-pletely clear, although scientists are constantly, and somewhat franti-cally, searching for answers.

Scientists do agree that genetics play a major role in influencing bodysize. A landmark study of Danish adoptees showed that when bothparents were obese, the likelihood of their offspring also being obeseshot up to 80%.

The set point theory is also being looked at as a possible explanation forweight fluctuations. The set point theory suggests that, just as bodiesregulate such things as fluid levels, blood pressure and temperature,they also have a desired weight they prefer to maintain. If you've evertried to get below a certain weight, only to have it creep back up, or ifyour weight seems to stay the same no matter what you do, you may beexperiencing the metabolic controls that seem to support set point.

More recently, researchers have been delving into the impact thatdieting history can have not only on body size, but also on metabolicrate, ease of weight loss and regain and taste preference for fat.


Here's what has been learned so far:

• Frequent dieting makes it more difficult to lose weight.• Frequent dieting makes it easier to gain weight.• Frequent dieting slows metabolic rate.• Frequent dieting may be a setup for post-diet unhealthy eating.• Frequent dieting may lead to greater levels of upper body fat

(an apple-shaped body) which is associated with higher bloodpressure and increased cardiac risk.

For some people, a larger body may be the natural, "more preferred" size.It may actually be detrimental to intercede with weight loss regimensthat will only encourage the body to work harder to defend this higherweight.

So, armed with this information about the complexity of the weight losspicture, should you just give up on dieting and exercise? Give up ondieting – definitely yes! Give up on healthy eating and exercise –definitely no.

To whatever extent genetics determines how you store and lose fat, thebody you've been given wants to be appreciated and treated well.Exercise and healthy eating are two of the most important ways you canhelp to make your body healthier. Focusing on pleasurable activity andnutritious foods helps you feel good for who you are, not what size you wear.

While there is no way to predict exactly how your body will respondwhen you adopt healthy lifestyle behaviors, it is safe to predict that somechanges will occur. Only time will tell what those changes will be for you.


A Four-Week Check-InNature does not want you to be perfect, just to keep growing.

–Anonymous

Answer the following questions:

What were your expectations when you started using THINK LIGHT?

How did you believe THINK LIGHT! could help?

What progress have you made so far?

How are you using THINK LIGHT! to help you reach your goals?

How are you feeling about this first month?

Have your goals changed during this time?


Describe your biggest struggle right now by completing the followingsentences:

I can't seem to:

I don't want to:

Whenever I:

I'm not:

The reason for the struggle is:___ I resist change.___ There's never enough time.___ I don't like certain parts of the program.___ I feel a healthy lifestyle is too restrictive.___ It's not what I expected.___ Change is not occurring fast enough.___ I tend to procrastinate.___ Other ________________________

Observations

When we set a course of action for changing our eating habits,it's often based on what we've done in the past. Unfortu-nately, for many of us, diets have been our teachers. Diets

taught us to believe the only way to change was to be very structured,rigid and perfect. And because they convinced us that there is only oneright way to succeed, we keep repeating those old patterns withouteven questioning how effective they are. The truth is now a matter ofrecord: Diets are rarely effective. With THINK LIGHT!, you're in charge.The only right way is the way that works best for you.



What do you need to overcome this struggle?___ Re-evaluation of my goals___ More patience___ More information___ More flexibility___ A more forgiving outlook___ Acceptance of my imperfections___ More support___ A re-ordering of priorities___ Other ___________________________


Changing the way you're using THINK LIGHT! may also help youovercome this struggle. If you are following the plan perfectly, itmight look like this:

• You follow the menus to the letter, without modification or substitution.• You buy only what is on the grocery list, without modification or substitution.• You read the booklet cover to cover.• You cook all the recipes as directed on the recipes and menus.

Since you know that striving for perfection rarely works in your bestinterests, decide what you want to change to allow THINK LIGHT! towork more effectively for you.


Refer to the "perfect" list (on previous page) as you answer the follow-ing questions:

• What would you like to do more of? Then do it!• What would you like to do less of? Then do it!• What foods have you liked? Then eat more of them!• What foods have you disliked? Then don't eat them again!• How do you respond to a structured eating plan over time? If you feel no guilt or deprivation, keep using the menus! If you feel too restricted, stop using the menus (use the recipes and grocery lists by themselves)!• Are you giving up any foods you really miss? Include them back in!


Vegetables(3-5 servings)

Fats, Oils & Sweets

Milk, Yogurt & Cheese(2-3 servings)

Meat, Poultry, Fish,Dry Beans, Eggs & Nuts(2-3 servings)

Fruits(2-4 servings)

The Food Guide Pyramid

Hidden Fats & SugarsWatch for high amountsof fat in these foods

Watch for added sugarsin these foods

Source: The U.S. Department of Agriculture

Planning A Healthy Menu

When plans are laid in advance, it is surprising how often thecircumstances fit in with them.

–Sir William Osler

Bread, Cereal, Rice & Pasta(6-11 servings)


Using the Food Guide Pyramid (on the previous page) as a guide, plan ahealthy day's menu. Use the general categories listed on the Pyramid,e.g. fill in "vegetable" instead of "peas." Estimate servings, e.g. one sliceof bread=1 serving. Be sure to include the number of servings recom-mended for each category.

Breakfast Snack

Snack Dinner

Lunch Snack

Observations

The THINK LIGHT! menus give you an opportunity to "practice"healthy living. In the real world, a menu plan is not an essentialpart of a healthy eating program – it's only a tool for learning.

Some people like the idea of not having to do any planning on their own;others prefer to take charge of their own food selection each day. Mostpeople have neither the time nor the interest in planning daily menus forthe rest of their lives. Whether you use a planned menu or a freestylepattern of eating, the knowledge of what a healthy day of food looks likecan still be uppermost in your mind. The Pyramid helps you see the goalis to get a good balance of healthy foods and not deprive yourself ofcalories your body needs to function well.


Developing AnExercise Habit

It is a happy talent to know how to play. –Ralph Waldo Emerson

Circle the activities that interest you the most or fill in your ownchoices in the blanks provided:

Play/Leisure/Chores

Baking bread from scratch GardeningBoating MowingCamping Rolling on the lawnCollecting things from nature with your children (leaves, shells, rocks, etc.) Throwing a frisbeeDancing Walking throughDoing home repairs a street fairFishing Washing the carFlying a kite __________

Exercise

Aerobics/step Scuba divingBicycling SkatingCross-country skiing SnorkelingDancing Swimming (ballet, folk, jazz, polka, tap) WalkingHiking Water skiingHorseback riding Weight liftingMartial arts WindsurfingRock climbing YogaRowing/canoeing __________


Sports

Archery GolfBadminton GymnasticsBaseball HockeyBasketball RacquetballBowling SoccerDiving SoftballDownhill skiing SquashField hockey TennisFencing VolleyballFootball __________

Observations

Many people struggle with exercise. In fact, most Americansdo NOT exercise. And simply knowing that exercise is goodfor them does not seem to be enough of a motivating factor to

keep them moving for a lifetime.

With the media's emphasis on the importance of exercise, it's easy toget caught up in a narrow view of what exercise is and what "counts."And while some people say they hate to exercise, it's more likely theyhave not yet been introduced to a form of exercise they enjoy.

Remember, there are at least a hundred ways you can move your body.So go dance, stroll or dash – and enjoy the health benefits of movement,on your own terms.



If you're struggling to include exercise in your life, what impact haveyour past experiences with exercise had on you? When you thinkback to childhood, what memories come up for you? Are they

pleasant or painful? What activities did you enjoy? What were yourstrongest athletic abilities? As you grew older, how did your life changein ways that made exercising more difficult? What kind of exercise doyou think you "should" do? How can you incorporate exercise into yourlife without creating unrealistic expectations?


Using the lists from the previous page, begin experimenting withmovement. This week, try something from the A List first. Theseare either fun, enjoyable everyday activities or active chores you

would normally be doing anyway. They help you get used to moving yourbody. The following week, try something from the B List. These aremore goal-focused activities that help you increase your strength,endurance, speed, flexibility and concentration. The next week, trysports, even if you do it in the safety of your own back yard. Sports are alot like exercise, but they have rules and involve competition with otherplayers. Keep experimenting with play, exercise and sport until you'vefound one or more activities you can live with.


Perspectives: The Case For Moderate Exercise

Still "going for the burn" when you exercise? Research shows thathigh intensity exercise is not necessary if you want measurablechanges in your health status. Even moderate intensity activity

such as walking a mile in 30 minutes can provide substantial healthbenefits for sedentary individuals: reduced risk of heart disease; im-proved cardiovascular fitness; and reduced risk of diabetes, hyperten-sion, osteoporosis and depression.

The exercise recommendation guidelines issued by the AmericanCollege of Sports Medicine, the Centers for Disease Control and thePresident's Council on Physical Fitness and Sports suggests that whenexercising for health, "Every adult American should accumulate 30minutes or more of moderate intensity physical activity over the courseof most days of the week." If exercising for a higher fitness level is thegoal, the guidelines suggest exercising 20-60 minutes, three to five daysa week, and including a variety of activities for stretching, strengtheningand cardiovascular fitness.

Under these guidelines you can improve your health by doing thefollowing:

• Mow the lawn for 20 min. and rake the grass for 10 min.• Walk at lunch for 15 min. and vacuum that night for 15 min.• Walk to the bus or subway for 15 min. before and after work.• Go out dancing – and be on the dance floor for at least 30 min.• Walk through a street fair for 30 min.

Fitting in the amount of exercise that can make a significant difference inyour health may be easier than you thought!


Who Are Your Friends?

"Stay" is a charming word in a friend's vocabulary.–Louisa May Alcott

Print your initials in the middle of the circle. At the ends of theshort lines pointing out of the circle, print the initials of the tenpeople with whom you spend the majority of your time. Now print

the initials of your five favorite people at the ends of the long linespointing out of the circle (there may be some duplication).


Observations

Feeling connected to others is one of the strongest components of ahealthy lifestyle. Loving others and feeling loved by others is onepiece of it. We also have a strong need to be accepted on all

levels, not only for who we are, but also how we look, what we believe,what choices we make, etc. And, finally, we need to know we can relyon this network of caring and accepting people when we're havingstruggles as much as when we're sharing triumphs. Unfortunately,many of us spend most of our time around people who are less accept-ing and less supportive.

Questions Still To Be Answered(Refer to diagram on previous page to answer these questions)

Do you have a friend with whom you can be totally 100% honest? Is thisperson on the "inner" or "outer" circle?

Do you have a friendship you would define as equal, i.e., you shareequally in the caretaking? Is this person on the "inner" or "outer" circle?

Do you have a friend with whom you can agree to discuss your bodiesONLY in positive terms? Is this person on the "inner"” or "outer" circle?

Do you have a friend who takes care of you, lets you talk, doesn't offerunsolicited advice, lets you be happy/sad/angry and demands nothing inreturn? Is this person on the "inner" or "outer" circle?

Do you have a friend who makes you laugh? Is this person on the "inner"or "outer" circle?

Is there a person on your "inner circle" who makes your life moredifficult, criticizes you, makes you feel unappreciated?



If you're not enjoying satisfying friendships or spending enough timewith the people who mean the most to you, you can decide to changethat. You have a right to balanced relationships with people who are

affirming, nurturing and supportive. Observe your interactions withpeople over the next month to determine how your support networkdeveloped and whether it’s working for you. Notice whether you passup opportunities to deepen friendships, choose not to reveal your "realself" to others because of what they might think or take on the role of thehelper so you won’t appear vulnerable. Then decide whether you arepassing up opportunities to have the social network you deserve. If youare, you can begin the process of changing it.

Perspectives: Building A Support System

A common trait among individuals who make successful lifestylechanges is that they have a strong network of friends, familymembers or colleagues they can rely on. While it is not neces-

sary to have lots of people on your team, it is essential that your support-ers accept you and the actions you're taking unconditionally.

This kind of connectedness with others can help you be healthier in twoways. Scientists have discovered that most health risk factors decreaseand longevity increases with individuals who have stable and supportivespouses, friends and co-workers.

The second way a support system is helpful is that it consistentlyreinforces the fact that you don't have to make difficult choices or gothrough changes alone. Knowing there are people in your life withwhom you can share frustrations, discoveries and triumphs, may helprelieve you of the enormous burden of figuring everything out by yourself.


The obvious place to start is with your family, although this may some-times be the hardest group to communicate your needs to. Your familyplays an important role in your lifestyle change process. They may notwant you to disrupt their status quo; they may prefer that their responsi-bilities, routines and "you" all remain the same. Or they may want tosupport you, but may be unsure exactly how to help.

By anticipating specific comments and reactions before they happen,you can prepare your family for the changes you're making that may alsoaffect them. Tell them what specific things they can do to show theirsupport.

Use the following guidelines to create an environment that is conduciveto change:

Introducing healthy foods: The THINK LIGHT! menus and recipes are sosimilar to the foods most families eat that your family may never knowthey're eating healthfully. If they insist on eating "the old way," however,you still have three choices:

1) Prepare two meals so everyone's needs are satisfied 2) Continuecooking the "old" recipes using THINK LIGHT! healthy cooking tech-niques or 3) Focus on lighter, healthier meals and snacks when you'renot eating with your family.

Introducing exercise: If your spouse complains that exercise keeps youaway from the family, explain that exercise gives you more energy andimproves the quality of your time with the family. Invite your family to joinyou or plan active family outings together. It is unrealistic to expect thata sedentary spouse will suddenly decide to become active simplybecause you have.

Depending on your personal situation, creating a support network maybe relatively easy or fairly challenging. It may require moving outside ofyour immediate circle of family and friends, but don't let that stop you.You'll appreciate the strength you gather from others along the way.


People who make successful change have one other trait in common:They work on building their self-esteem as part of their process ofchange. Without a strong sense of self, help from others has littleimpact.


Eating to Satisfy YourEmotions

We don't see things as they are, we see them as we are.–Anais Nin

Complete the following sentences:

When I get angry I:

When someone hurts my feelings I:

It's not fair that:

I cannot :

If it were not for my:

If it were up to me:

I will always

I eat when I’m not hungry because:

Observations

Just about everyone eats for emotional reasons at one time oranother. We eat when we're happy, sad, lonely, overwhelmed,bored, when we want to procrastinate, etc. Emotional eating

works against us, however, when we use food as a means of "stuffingdown" feelings.


Asking for what you want, speaking up when your feelings get hurt andstating your opinions without fear of reprisal are all examples of anassertive communication style. Practicing assertiveness strategies willhelp you deal with eating issues that stem from unexpressed feelings.Some of the basic tenets include:

• No person's opinion is more important than your own.

• There is no such thing as right or wrong when it comes to opinions.

• When you let someone else hurt you without speaking up, you are essentially saying that the other person's feelings are more important than your own.

• Conflict is not the same as anger or violence. There is nothing to be afraid of when all that stands between two people is a difference of opinion.


If your eating patterns are determined by your emotional highs andlows, it's important to identify what you want and need from othersand yourself that you're not currently getting. Complete the following

statements, asking for what you really want and need:

I want:

Never again will I:

From now on:

I have to:

I will never:

-36-


Perspectives: Taking It One Step Further

The reasons why we eat the way we do are as complex as ourpersonalities and family histories. We think that it should be easyto change eating and activity behaviors simply because our desire

is so strong.

Over the course of a lifetime, however, each of us gradually develops arelationship with food that determines how easy or difficult the changeprocess will be. For some people, this relationship is very friendly,meaning that food is seen for what it is – a tool for nourishing the body ina very pleasant and delicious way. For others, however, thoughts of foodcreate conflict, anxiety and unhappy feelings. And these feelingscomplicate the process of change.

There are a number of factors that can affect your relationship with food,including:

• The messages you got as a child about the value of food• Your history with dieting and body size• Your feelings of self-worth and self-competence

Most of what you learned about food, you learned as a child. Maybe youwere not allowed to be angry or sad, and the only way you knew how todeal with those feelings was by pushing them down with food. Perhapsyou were taught to always clean your plate. Or maybe you learned thatcertain foods were good and others were bad.

The eating habits you developed as a child, as well as the feelingsyou've come to associate with food and eating, often guide your adulteating behaviors on an unconscious level. If, for example, the only timeyour parents paid attention to you was at meal time, you may havelearned to associate eating a large, prolonged dinner with emotionalnurturing. Or maybe cookies and milk just make you feel as good now asthey did when you were a child.


Diets tend to destroy people's relationship with food because theyreaffirm good food/bad food thinking and encourage guilt. They make youbelieve that controlling food is the route to controlling your body and theytake away your right to choose the foods you want.

Self-esteem, an all-encompassing word that reflects the beliefs that youhold about yourself, is also a key player in this relationship. Do you seeyourself as capable of accomplishing anything you set your mind to? Doyou believe you have a right to be treated well? Do you believe you areloving and lovable? Do you believe the path your life takes is determinedby your actions and beliefs? Low self-esteem may be at the root if youconsistently find yourself in situations that make you unhappy.

Trying to "fix" your eating when food is only serving as a cover-up forunderlying issues is counterproductive to health. The three most impor-tant elements for successfully restoring a friendly relationship with foodare flexibility, awareness and patience. A flexible attitude helps you seethat normal eating is simply balancing a variety of foods and quantities offoods in relation to what is available. Increase your awareness of timeswhen you're eating for reasons other than hunger so you can begin toidentify what those underlying issues are. And, finally, be patient withyourself as you move along this path of discovery. Progress becomesmore evident when you take a more relaxed approach to change.


There’s More To HealthThan Salads And Sit-UpsSomeday you will be old enough to start reading fairy talesagain.

–C.S. Lewis

Yes No• Does your work give you pleasure?• Do you look forward to what you do each day (work, parenting, etc.)?• Do you look forward to the time each day when those responsibilities end?

• Are you getting enough sleep?

• Are you getting enough hugs?

• Do you make time for your family?

• Do you make time for your friends?

• Do you make time for yourself?

• Are you critical of yourself?

• Do you allow yourself to have a wide range of emotions? (e.g., anger, sadness, joy, exhilaration, etc.)

• Do you laugh and smile on a regular basis?

• Do you have a suitable outlet for relieving stress?

• Do you have a spiritual or religious belief system?• Do you have the self-confidence to believe you deserve the best life has to offer?


Observations

The most common day for heart attacks is Monday. And that's howresearchers uncovered displeasure with work as one of theleading causes of heart attacks. It's easy to become so focused

on food and exercise that we neglect other facets of our health whichare just as critical to our overall wellbeing. Laughter, spirituality and highself-esteem can also help keep your heart pumping efficiently.


If you have not yet explored these "other" pathways, is there a reasonwhy you only focus on food and exercise to get healthy? If you're notsmiling and getting hugs every day, why is that? Are there ways a

build-up of stress is negatively affecting your health and happiness? Areyou choosing guilt and self-criticism instead of self-acceptance?


F rom the list of questions on the previous page, pick ONE aspect of your life you would like to enhance, e.g. spirituality, laughter, self-acceptance, etc. Decide what exactly you would like that

part of your life to look and feel like. Think about the ways your life mightimprove if you can make some changes in that area. Today, think of onesmall, easy step you can take this week toward making the change youdesire. Choose an action that can be easily accomplished, e.g. read abook about it, talk to a friend about it, commit to yourself to heighten yourawareness of it, etc. Just as with any change you undertake in your life,grant yourself the time and patience to have your goal become a reality.It may take a lifetime, but every day will be better than the day before.


Perspectives: Pathways To Health

The key to achieving a healthy lifestyle is to recognize that healthyeating and regular exercise are just two pieces of a biggerpicture. This picture also includes healthy relationships, a healthy

way of dealing with stress, a healthy form of spiritual expression, ahealthy attitude about yourself and a healthy dose of laughter on aregular basis.

When you are striving to keep all of these elements in balance, you'repositioning yourself for optimal health. And that holds true even in theface of illness or disease. There are countless studies proving thehealing effects of laughter, friendship, self-love and love of others.

A Russian proverb says: "The mind talks to the body and the body talksback and sometimes it's a fatal conversation."

When you do not deal with stress, your body suffers. Heart disease,stroke, substance abuse, injury and depression are all possible long-term effects of stress.

People also tend to neglect the care of their bodies when they're understress by sleeping less, eliminating exercise, eating excessively orskipping meals altogether. Interestingly, they are depriving themselvesof the very things that will help them cope – rest, healthy foods andexercise.

Setting aside time for meditation or quiet breathing can often turn astressful body into a serene one. For some people, it takes as little asfifteen seconds of deep breathing or two minutes of watching the birdsout the window to begin feeling more relaxed. The health benefits areprofound: relaxation lowers your pulse, blood pressure, breathing rateand metabolism.


What stress does, laughter undoes. Laughter serves many practicalpurposes. It lifts people's spirits, relieves stress, encourages creativityand helps draw people together.

Studies show that a hearty laugh also stimulates the heart and lungs. Itincreases heart rate and circulation, contracts arteries and boostsimmune cell production. It has even been referred to as "inner jogging"because the body responds as it does during an aerobic workout.

Laughter may not prevent death or cure all disease, but it is clear that itcan help you feel better, both emotionally and physically.

Feeling guilty about your lifestyle habits, while it may not cause disease,may actually prevent you from taking the actions that will enhance yourhealth. People carry guilt for not eating healthfully, not exercising andnot making time for friends, relaxation and themselves.

Glowing health, however, comes with self-acceptance. It comes fromknowing that while there are areas of your self and your life that you maywant to continue developing, you are always doing the best you can. Itcomes from an unshakable confidence in your own ability to makechoices that will lead to better health.

So the next time you catch yourself being too structured or feeling guiltyabout your eating or exercise program, hug a dog, rent a funny movie orwatch a sunset. It's the kind of medicine that is so powerful, it can't becontained in a bottle.


Are You Still Acting LikeYou’re On A Diet?

Even more than being healthy, people want to be free.

–Dean Ornish, M.D.(commenting on letting people decide for

themselves how they want to eat)

Answer the following questions:

• Do you eat one way in front of others and another way whenyou're alone?

• Do you choose foods because of their taste and your preferenceat the moment or because they are the "right" foods to eat?

• Do you choose to not be in the presence of certain foodsbecause you're afraid you'll lose control and overeat?

• Do you use exercise as a means of "working off" the foodyou're eating?

• Do you ever skip meals and snacks because you're "feeling fat?"• Do you ever eat more than you want to because you think you

shouldn't be eating that food at all?• Do you feel guilty when you eat certain foods?• Is it difficult for you to enjoy food?• Are you constantly weighing yourself?• Do you skip social situations because of the food that will be there?• Do you have a closet full of clothes too small or too big for you?


Observations

Diets have programmed us to believe that food is our enemy:There are good and bad foods. If we don't control food, it willcontrol us. We must exercise in direct proportion to the amount

and types of food we eat. The only way to keep ourselves "in line" is tofeel guilty about food and our bodies so we'll never eat again.

These thinking patterns do not lead to a healthy lifestyle. You have aright to live in a world of unlimited food choices. That's the only way toend the battle with food and find a balance you can live with for the restof your life.


Does diet thinking make you feel more in control around food andyour body? In reality, do you feel more or less in control? Why isit so important to you to hold onto these old notions about

yourself and food? Have these thought patterns been helpful to you inthe past? Have they provided you with long-term solutions to yourproblems or just temporary band-aids? Do you believe that deprivation,self-criticism and low self-esteem are the keys to your success?



Take one step at a time to rid yourself of this unproductive dietmentality. Begin today by viewing foods in a new way. List thefoods that fall into the following four categories:

Foods I really love:

Foods I overeat because I don't think I should be eating them:

Foods I want to start including for my health:

Foods I won't eat no matter how healthy they are:

Now begin to give yourself permission to eat. This week practice using"choice" words in your thoughts and language when you're thinking ortalking about food and exercise, words such as "I will," "I won't" and "Ichoose." Notice whether it feels scary or comforting to live with suchfreedom.


Perspectives: Putting Your Metabolic Rate BackIn Charge

Increase your food intake, slowly.If you have been on a severely restricted diet (less than 800 calories) youwill need to add more food to your diet to kick your metabolic rate intogear. The trick is to do it slowly and gradually so you don't "shock" yoursystem into gaining weight. Try increasing your daily calorie intake byabout 50-100 calories. Stick with this level for a week, and then addanother 100 calories a day during the next week. Repeat this processeach week until you're where you want to be.

Eat frequent small meals.Eating 4-6 times a day helps activate your metabolic rate. Eating onlyonce or twice a day encourages fat storage.

Exercise aerobically 3-5 times per week.Aerobic exercise will burn calories and keep your metabolic rateelevated even after you stop exercising.

Be active all day long.Learn to fidget. All movement, even the purposeless kind, has value.

Include muscle strengthening exercises in your workout.Strengthening your muscles through toning exercises or the use ofstrength training equipment helps build muscle tissue and encouragesfat metabolism.

Stop dieting!


Some Final Thoughts...

Dance. Feast on life. You will love again the strangerwho was yourself.

–Anonymous

Uncovering the reasons why we think and act the way we do canat times be exciting, frustrating or even painful. Yet most of uscontinue to take the risk to change because the rewards are so

great. Once we've "stretched" ourselves, we never quite return to theplace where we started. And life just keeps getting better and better.

We hope you were able to make some discoveries while reading orcompleting the "stretching" exercises in this guide. The lessons weredesigned to provide you with a broad picture of health. To make thispicture a reality for you, here's a summary of the actions suggested inthis guide:

Sleep!Eat well!Laugh!

Give love!Receive love!

Celebrate your body!Play!

Documents

THINK LIGHT!...Foreword C ongratulations! You’re about to say good-bye, once and for all, to every fad diet you’ve ever known. No more “on-again, off-again” weight loss programs