4|j3artlatth ©bserucr ____________________ December31. 20081
Page A12
Typical North
American Diet
Falls Short
The processed food industry loads fat, sugar and salt into their products because they are cheap. They use
chemicals to change these cheap, raw materials into brightly-colored, tasty products with a long shelf life.
Food producers buy the cheapest raw materials, manufacture the product as quickly as possible, then sell it
fo r the highest price. Good business sense, but, what is lost in the manufacturing is quality fo o d and a
healthy, well-balanced diet. NOTE: Always check with your doctor before beginning a new diet plan.
Sack to the Basics: Enriching your diet with wholesome foods
Get fast results
Reduce your urge to eat
Especially if you make yourown smoothies. Homemade fruit smoothies
are packed with ingredients proven to keep you full for hours: fiber
from whole fruits, soy or whey protein, essential fats, wholesome
yogurt, etc.
Lunch
Scientists from the New Y o rk Obesity Research Center found that people who used soy-based shakes lost three times more weight than
those who consumed the same amount of calories eating regular food. Sim ilarly, the Journal of the American Dietetic Assoc, showed that
those who followed a fruit and fresh food diet plan lost almost twice as much weight over 12 weeks as those on a traditional diet with the
same number of calories.
A metabolism-boosting protein-rich fruit smoothie. See smoothie recipes below.
Mid-Afternoon Snack
Mid-Morning Snack
A s with the mid-morning snack, have
a serving of whole fruit and/or a 10-oz
glass of homemade fruit ju ice or
homemade vegetable juice.
Serving of whole fruits, such as: apples, pears, persimmons,
lychee, star fruit, plums, peaches, grapes, nectarines, melons,
cherries, citrus fruit, pomegranates, quinces, pineapples, berries,
ugli fruit, apricots, fresh whole figs, mangos and papaya.
Add or substitute a 10-oz glass of homemade fruit juice or
homemade vegetable juice. F in d fre e fru it ju ic e recipes at
http://www.healthrecipes.com/fruitjuice_recipes.htm
Supper
Juice ©ict
D esign you r own m ain course around
a variety o f delicious healthy foods. You can
begin yo u r meal with a crunchy salad o r hearty
vegetable soup, then munch on satisfying vegetables drizzed
with olive o il o r butter, a serving o f protein an d a serving o f
carbs. A im fo r 500 - 600 calo ries during supper. A frozen dinner
w ill do i f you're in a hurry o r too tired to cook. Choosing a
dinner that is not built around noodles o r rice is yo u r best choice.
Breakfast
Start the day with a metabolism-boosting protein-rich fruit
smoothie. If you are in a hurry, a high-quality commercial shake
powder w ill do, but better still if you make your own protein fruit
smoothies at home. They can be prepared the night before and put in
the freezer. Experts say that your morning meal can play a key role in
your weight loss efforts by helping to curb your m id-m orning and
afternoon appetite. Food choices at breakfast time can determine your
blood sugar levels for the rest of the day. Homemade fruit smoothies have
the advantage because they are healthier and offer a
fat-burning, hunger-blasting balance of protein,
carbohydrates and fat. The blend Jr nutrients helps
by
Salad Vegetable ideas:
• all varieties o f leafy greens
such as romaine, endive, spinach
»cabbage, shredded
• mushrooms, sliced
• carrots, grated or sliced
• bell peppers, all colors
• zucchini, grated
• green beans, finely sliced
• tomatoes, all varieties, chopped
• cucumbers, sliced
P aul A. N eufeldt
the P orti , and O bserver
S m
to keep your blood
sugar levels steady
for hours.
• sprouts, all kinds
• beets, grated
• celery, sliced
G ra in s and Carbohydrates: Potatoes, sweet
potatoes, winter squash, brown rice, whole-grain
bread products, legumes, whole-grain pasta, cereals,
com, etc.
Smoothie Recipes
It is am azing what you can do with a frid g e f u ll o f fre sh fru it and
a blender. The difference between blender recipes an d ju ic in g
is the added advantage o f soft fib ers. This is wonderful fo r
clean in g and m aintaining a digestive tract. B len der recipes
are an excellent addition to a healing and cleansing program.
In a blender, processfruit with the rest o f the ingredients. Blend
until thoroughly mixed and serve.
Protein: Lean beef and pork, turkey,
chicken, fish, seafood,
dairy products, soy
.
products, lamb,
eggs, nuts,
seeds, etc.
N on-starchy Vegetables: Beets, turnips, carrots,
parsnips, summer squash, cabbage, cauliflower,
brussels sprouts, green com , green peas, string beans,
asparagus, onions, egg plant, salsify, okra, kohlrabi,
endive, lettuce, tomatoes, cucumbers, celery, chard,
spinach, dandelion, and all plants used as greens, etc.
Apricot Pineapple Smoothie Recipe
1/4 cup crushed pineapple
1 fresh apricot, diced
6 strawberries
1/2 banana
1 1/2 cup water
1 tbsp. skim m ilk powder
1 heaping tbsp. high- quality protein powder (optional)
1 tsp. flax seed o il (optional)
Banana-Strawberry Fruit Smoothie Recipe
1 banana, frozen
6 strawberries, frozen
1 1/4 cup water
1 tbsp. skim m ilk powder
1 heaping tbsp. high- quality protein powder (optional)
1 tsp. flax o il (optional)
y fwEw
SEASONS
MARKET
N O W D E LIV E R IN G
Y o u r fa v o rite n e ig h b o r h o o d g r o c e r y s to re n o w d e liv e rs
g r o c e r ie s rig h t to y o u r h o m e o r o ffic e .
Tropical Fruit Shake
1/2 mango
2 tbsp. frozen pina coloda m ix (or 1/8 tsp. natural coconut
extract)
1/2 banana, frozen
4 strawberries, frozen
6 ice cubes
1 1/4 cup water
1 heaping tbsp. high- quality protein powder (optional)
1 tsp. flax o il (optional)
Banana-Berry Fruit Smoothie
1/2 pear, cored
1 /4 cup frozen blueberries or frozen mixed berries
1/2 banana, frozen
1 1/4 cup water
1/8 tsp. cinnamon
1 tbsp. skim m ilk powder
1 heaping tbsp. high-quality protein powder (optional)
1 tsp. flax oil (optional)
Banana-Orange-Strawberry Fruit Shake
1/2 cup orange ju ice
1/2 banana, frozen
6 strawberries, frozen
1/2 cup water
1 tbsp. skim m ilk powder
1 heaping tbsp. high- quality protein powder (optional)
1 tsp. flax oil (optional)
i
w w w .n e w s e a s o n s m a r k e t.c o m
you click, we deliver, (or pull up for pick up)
f