Ezekiel Diet

The Ezekiel Diet
Ezekiel: Strengthened by God

www.TheEzekielDiet.com
DISCLOSURE: This diet is not intended for minors under 18 or anyone with a medical condition. It is not appropriate for everyone. Rapid weight loss may cause the risk of medical conditions. This outline simply details how I lost 100 pounds in about 5 months eating fresh food from the grocery store, drinking 80 oz. of water a day, eliminating refined sugar, chemicals and excessive sodium. Consult your physician before starting this or any other weight loss program or using any products suggested in this PDF.
I want to share an extraordinary program I discovered for rapid weight loss. My only regret is it took me over 40 years to discover this system of eating that promotes rapid weight loss without exercise. I dubbed this system of eating The Ezekiel Diet because I discovered Ezekiel Bread in place of daily starch servings actually accelerates weight loss. The Ezekiel branding is appropriate for other reasons. We're moving into extremely perilous times geopolitically, financially, and spiritually. A period of time I believe Ezekiel foretold about in the second half of his Biblical writings and I believe it is more important now than ever before to get healthy. Ezekiel means strengthened by God, not bread cooked over dung. I understand the bread recipe God gave to Ezekiel was part of a special ritual given to Ezekiel alone. The defiled bread (because of the cooking process) was symbolic of the coming defilement of the children of Israel in the land of the Gentiles. This is the bread that Ezekiel lived off of while he was in the desert for two years. I believe this is the only incident where we see God hand a recipe to man. As far as Im concerned the Creator is giving us the fuel formula for the human body He designed. Theres probably more to this bread recipe than well ever know, in this world anyway. The Ezekiel bread of today is from sprouting the ingredients which creates a perfect protein that helps you reduce carbohydrate intake and accelerate weight loss. Also the Ezekiel bread available today is manufactured in ovens rather than baked over "dung" as God prescribed in the defiling ritual to Ezekiel. It's the ingredients that are so rich in nutrients and assist in the weight loss process that we're after. So when you drill back on this system to the basic premise youll discover were choosing food products as close to the way God originally designed it as possible. Hence strengthened by God. We will reject all food designed and manipulated by large corporate food processors that has become polluted with sugar, high fructose corn syrup, excessive sodium, food color, chemical additives to promote presentation/appearance, and all genetically modified organism corn and soy products in over 90% of the products in grocery stores. I'm in my early 50s and last year I embarked on another of many weight loss programs to try and lose the extra weight I'd accumulated and try to keep it off. I was easily 100 pounds overweight with sleep apnea, heel spurs, high blood pressure, rapid pulse, and knees that ached from all the extra weight. I lost a pound a day for 45 days and another 55 pounds in 105 days. A total of 100 pounds in 5 months. I went from 325 pounds with 62 inch shoulders and a 52.5 inch waist to 225 pounds with 50 inch shoulders and a 38 inch waist. I've never lost this much weight in my life. I didn't even believe what I did was possible. I completely cured sleep apnea, was off blood pressure and pulse medications in only 8 weeks, my heel spurs went away and I currently have the same waist I had when I was a teen. My average blood pressure is about 115/70 with a pulse in the mid 70s range, however I regularly see it go as low as 100/55 with a pulse in the 60s. How did I do it? By eating only fresh food from the grocery store. Fresh meat, fruits
and vegetables. Nothing out of a box, can or bag except for very, very few exceptions. When I say very few exceptions I mean like 1 in every 100 products on grocery shelves. And by the way, I'm no stranger to losing weight, I've been losing 30 to 50 pounds every 3 or 4 years since I was 10 years old. I know what it is to struggle hard to lose weight. Ive bought into the lie that the only way to lose weight is to use a Biggest Loser boot camp style regimen of cardiovascular workouts. This is a total lie perpetrated by the media, the fitness industry, and the medical establishment. I intend to expose numerous lies and ploys used by the Powers That Be (PTB), the weight loss industry, the media, fast food establishments, restaurant industry, and government watchdog groups, food manufacturers, and huge food corporations who have an agenda and a profit motive behind keeping you in the dark regarding regarding weight issues and your health. Follow me on this journey and awaken to a world of deceit that seems to have your early demise as its endgame. Stow your tray tables, put your seat in the upright position and fasten your seat belts because we're about to embark on a life changing journey. Come with me and we'll crack the weight loss code and make it simple. I have no other motive than to help you do exactly what I did. It was the easiest weight loss I've ever experienced.
www.TheEzekielDiet.com
Fresh Food Weight Loss System KEY Points and SECRETS:

Red Lettering indicates very important Key Points. First 3 Days: To get your body chemically ready for rapid weight loss this system requires a an Atkins style starter phase. During the first 3 days you can eat all the fresh meat and vegetables you want from the Food List, however you must eat an orange (or grapefruit) twice a day, preferably for your mid-morning snack and mid-afternoon snack. You can eat Ezekiel Bread during this phase as its a perfect protein, not a starch. Day 4 and beyond: Men: 3 proteins, 3 fruits, 4 vegetables, 3 starches = 1,400 to 1,500 calories day (adjusted up for more than 15 minutes of exercise) Women: 2 proteins, 3 fruits, 4 vegetables, 2 starches = 1,200 to 1,300 calories day (adjusted up for more than 15 minutes of exercise) Normal Meal Breakdown: Breakfast: 1 protein, 1 fruit, 1 starch Mid-Morning Snack: 1 fruit Lunch: 1 protein, 2 vegetables, 1 starch Mid-Afternoon: 1 fruit Dinner: 1 protein, 2 vegetables, 1 starch Water: 64 to 80 oz. water a day as clean as you can afford to make it. I recommend a good three to seven stage filtration including fluoride elimination. I use a Crystal
Quest countertop fluoride filter from: http://www.crystalquest.com/Fluoridefilters.htm

5 Meals Day: breakfast, mid-morning snack, lunch, mid-afternoon snack, and dinner. If needed after dinner, a 70 to 180 calorie nutrition bar, preferably non-gmo soy. South Beach and Atkins (not peanut filled, oats, cereal, etc) only soy, preferably non-gmo. Calories: Here's the calorie rule of thumb: protein source at or below 250 calories, fruits in the 50 to 75 calorie range, vegetables in the 25 to 50 calorie range, starch in the 50 calorie range. For men Breakfast will average around 300 calories, Lunch and Dinner should be in the 400 calorie range, with 200 calories from snacks. For women Breakfast would be 200 to 250, Lunch and Dinner 400 calorie range, snacks 150 to 200. Foods to avoid during weight loss: Some foods are completely eliminated such as flour, pasta, white, yellow and red onions, carrots, green peas, cheese, nuts, etc.
Timing Issues: Last fruit at least 4 hours before bedtime, dinner at least 3 hours before bedtime, last snack (if needed) at least 2 hours before bedtime. Food Source: Everything fresh or fresh frozen. Nothing out of a box or can, except tuna once a week. Refined Sugar: None, no sugar, high fructose corn syrup, white bread, pasta. Sodium: Minimum body requirement for sodium is at least 500 mg a day (caveats nursing, lactating women, excessive sweating from exercise & manual labor, etc). This system limits sodium to what naturally occurs in meat, eggs, butter, plus the added sodium in condiments such as steak sauces and salad dressings. Try to limit to less than 1,000 mg day and you'll lose weight fast. Between 1,000 and 2,000 mg weight loss slows. Over 2,000 mg a day and weight loss stops. Way over 2,000 mg a day and you'll start adding water weight (bloat). Sodium Note: Watch high sodium in some brands of chicken, fish, steak, ground beef, etc. Many brands, especially in large Mart type stores, will add excessive sodium "marinade" to increase shelf life and add taste. Chicken should have 40 mg per 4 ounces naturally occurring. Anything over that is added. Many have 300 to 400 mgs per 4 oz., way too much. Frozen shrimp should be washed, rinsed, re-rinsed, and re-rinsed to lose as much sodium as possible. Any bagged frozen chicken, fish, hamburger patties will have excessive sodium. Salad dressings can have very excessive amounts of sodium. You'll learn most vinaigrette and olive oil dressings will be your best bets. Many Italian dressings are loaded with sodium. Also stay away from salad dressings with sugar or high fructose corn syrup as a main ingredient. GMO: Eliminate all food grown from Genetically Modified Organism (GMO) crops such as corn and soy products and any of the byproducts of GMO corn and soy. Cooking: Pan fry, Bake, Grill, Broil or Boil. NO MICROWAVE OVENS. Use Pam cooking spray, olive oil, etc. (remember olive oil is 120 calories per tablespoon) Seasoning: Low Sodium and or No Sodium Herbs and Spices. Mrs. Dash, Garlic, etc. Condiments: The key issue here is limiting or eliminating calories and sodium, while completely eliminating sugar and high fructose corn syrup. Not easy to do, but possible and it drastically limits choices. Making your own salad dressing is the best way to go if you will be consuming a lot of salads. Morton's Lite Salt can be used if you need extra sodium. LandoLakes Light Butter with Canola Oil. Walden Farms makes a great line of calorie free BBQ sauce, ketchup, and seafood cocktail sauce. The Walden's Farm line of condiments are basically a sodium source. Omega 3, 6, 9 Essential Fatty Acids: This system is lacking in sufficient foods to obtain Omega 3, 6, 9 EFAs. A supplement form, either pills, oils, or flavored mixes is needed for at least 2,000 mg of Omega 3. At least 500 to 1,000 mg of 6 and 9. Weight loss is Dependant on EFAs. Starch Sources: Limited to some forms of crackers, oatmeal, 1/2 small potato, brown rice, and 40 calorie Nature's Own Low Sodium bread. 1/4 cup Brown Rice, 1/2 small Potato, 1/2 cup Oatmeal limited to 3 times per week combined. If you use a starch source the key is to keep it as close to 50 calories as possible. Using Ezekiel
Bread in place of the starch source will accelerate weight loss dramatically. Red Meat: Only 5 to 6 ounce servings limited to twice a week, never two days in a row. Some fatty fish including Tuna limited to once a week. Poultry and Fish: Chicken or fish are unlimited options back to back up to 8 ounces per servings. Sugar Substitutes: Eliminate all NutraSweet, Sucralose, or any of the name brands for these carcinogenic sweeteners. Use Xylitol, stevia, etc. instead. We're eliminating: 1. most of the processed additives in the food supply that are there to enhance longterm storage, reduce spoilage, enhance presentation, cut cost, increase profits, and intentionally shorten your life, and 2. drugs such as MSG which are designed to hook you on certain brands, and 3. much of the forced fluoride medication in the water supply, and 4. artificial sweeteners that make you fat and sick, and 5. excessive amounts of sodium that add bloat, on top of bloat, on top of bloat, and 6. sugar, HFCS, corn syrup, flour, pasta, cheese, most dairy, and 7. all genetically modified organism (GMO) food products you can identify. By the way that's about 90% or more of the products in the grocery store. Meat, Fruit, and Vegetables fresh or fresh frozen (without extra sodium). Frozen meat will be high in sodium to preserve the meat from spoiling. Buy fresh meat without extra sodium added. You have to read labels to find out what fits this system. Protein Servings the size of your palm Vegetable Servings the size of your fist Carbohydrates limited to 50 calories Calories: My experience is you will lose weight quickly at about 1,400 calories a day. However you can still lose weight slowly even at 2,000 to 2,500 calories if you follow the caveats, key points, and secrets outlined below. Dessert replaces a fruit portion and additional calories have to come from one or combination of daily meals Desserts are made with Stevia (or Xylitol) instead of sugar Oatmeal in Dessert Crisp serves as a carbohydrate serving NO SUGAR NO PASTA NO WHITE FLOUR
NO HIGH FRUCTOSE CORN SYRUP see: http://www.extrapounds.com/blog/LAPD/comments/511762/sugar-the-bitter-truthfructose-is-a-poison-robert-h-lustig-md NO ASPERTAME or ARTIFICIAL SWEETNERS deadly - make you fat and sick http://www.extrapounds.com/blog/LAPD/comments/509125/no-aspartame-bannedin-japan-and-discouraged-in-china-find-out-why NO DIET SODAS see: http://www.extrapounds.com/blog/LAPD/comments/509126/no-diet-soda-theyactually-make-you-fat-a-sick-joke-on-you NO MICROWAVE COOKING microwave cooking depletes up to 100% of food nutrients and creates carcinogens that cause cancer. All microwaves leak radiation. see: http://www.extrapounds.com/blog/LAPD/comments/509998/no-microwavecooking-it-kills-the-nutrients-and-converts-food-to-cancer-causing-carcinogens Ezekiel Bread and Quinoa will accelerate weight loss, cut back on protein serving slightly to make calorie room, count carbohydrate calories toward Ezekiel or Quinoa If you use bread it should be Natures Own 35 calorie with no sugar or HFCS Carbohydrate Servings of: Small Potato cup brown rice Oatmeal Limited to 3 times a week combined Very limited dairy. Has to come from protein portion. Whip toppings have to come from protein servings. See: http://www.extrapounds.com/blog/LAPD/comments/508843/milk-the-deadly-poisonfrightening No more than 1 tablespoon of Light Butter a day. Red Meat no more than twice a week, never two days in row. 5 to 6 oz servings. No Pork during weight loss phase, limited after weight loss like red meat. Crab, Salmon, Scallops limited to twice a week - 5 to 7 oz servings Most Fish, all Poultry and Veal unlimited options up to 8 oz a serving You must supplement with: 2,000 mg Omega 3 (assists weight loss) 1,000 mg Omega 6 (assists weight loss) 1,000 mg Omega 9 (assists weight loss) Vitamin D3 4,000 IU - Assists weight loss Multi Vitamin Iodine (Kelp) - Thyroid has to work properly to lose weight
Additional Weight Loss supplements to accelerate weight loss: Acai Berry, Green Tea Extract, Hoodia, CoQ10, Coral Calcium, Conjugated Linoic Acid CLA, Resveratrol, Ginseng Use pure Hoodia for appetite suppressant while transitioning to new eating habits. Has to be pure Hoodia, there are many counterfits on the market. Only 3 or 4 brands consistently test pure. See: http://www.extrapounds.com/blog/LAPD/comments/510763/hoodia-gordonii-hypeor-help Use Phase 2 White Bean Extract Carbohydrate Blocker for unavoidable pasta and pizza. Natrol Carb Intercept makes a 500 mg capsule. 2 -500 mg capsules = 1 gram. One gram blocks over 2,000 starch calories or a pound of pasta or loaf of bread. No Processed Food (with few exceptions, like 1 out of every 100, you have to read labels, it eliminates almost all of it) You will learn that only vinaigrette dressing with water as the main ingredient will work. Unless you make your own and control ingredients. No Corn, Green Peas, White, Yellow, and Purple Onions, and carrots. They turn to sugar in your system. As much as 85% of corn in this country is GMO. Most soy is also GMO. Avoid GMO corn and soy in 90% of the products in the grocery store. See Food Inc. the movie. Later in maintenance mode - unless you know who grew the corn and are sure it's not GMO then take it for granted it's genetically modified to naturally kill bugs and weeds. No one knows what that will do to humans long term. see: http://www.extrapounds.com/blog/LAPD/comments/508743/genetically-alteredspecies-along-with-your-air-water-and-food NO FAST FOOD. Its all contaminated, full of sodium & HFCS, nutrient void, with MSG, chemicals, and excito-toxin drugs. Whatever they may have that was healthy like a baked potato will be a nuked-nutrient-void facsimile of a potato. Its all crackfood for drug addicts and inflamed, bloated fast-food-tards, Bless their hearts. Restaurants. The issue youll discover with restaurants (and this is a key point I missed for over 40 years) is theyll be using many of the processed condiments and boxed, bagged, and canned foods that will be polluted with crack-food ingredients. Theyll also cook and heat with a microwave destroying food nutrients and creating carcinogens. Its absolutely certain the sodium will be very high to guard againt food spoilage. You wont lose weight eating out regularly even if you eat healthy.
Grocery List and Calorie Counts:

Chicken Breast 8 oz 240 calories (30 calories oz) (use a 5 oz breast and save 90 calories for something else) Tilapia 5.5 ounce 200 calories (make sure the farm that grows the Tilapia isnt in China)
Shrimp 7 oz 150 calories (about 25 to 30 medium shrimp in 7 oz.) note: seafood saves an extra 40 to 90 calories over poultry for something else turkey breast fillets 42 calories oz. 93/7 ground beef patty 5.5 oz200 calories (once a week) Ribeye steak 55 calories per ounce Sirloin Steak 55 calories per ounce occasionally pork chops 6 oz. 152 calories (once every other week in place of red meat no more than twice a week) occasionally rock lobster 90 calories (in butter once a month) Salmon 5 oz. 152 calories raw eggs large 70 calories Ezekiel bread - low sodium 80 calories (Or Natures Own Honey Wheat 40 calorie no sugar) apples small 65 calories orange small 85 calories peach 66 calories 1 cup broccoli raw 31 calories 1 cup squash raw 25 calories 1 cup zucchini raw 30 calories cherry tomatoes cup 30 calories ( I like these because you don't have to cute them up) romaine lettuce cup 10 calories (I always use 2 or 3 cups as 1 vegetable with no downside) spinach cup 10 calories (same as romaine 2 to 3 cups) 1 cup green beans 25 calories small potato 50 calories
cucumber whole 45 calories (I cut up and mix with Italian salad dressing for a vegetable) strawberries cup 50 calories (good fro breakfast) medium cantaloupe (2 slices cubed) 50 calories 1/2 grape fruit 50 calories (good for breakfast, I slice in half round 3/4 inch thick) cut off top 1/2 inch and bottom half inch (peel), stand on one cut end, take knife down center, cut each half into 1/2 to 3/4 inch slices like better restaurants do. Much better way to eat a grapefruit. Also, if I'm going to binge eat, I'll do it with grapefruits or oranges cut up like this. 3/4 cup pineapple 74 calories (good breakfast fruit) 1 cup watermelon 46 calories
cup Blueberries 21 calories 1 cup Asparagus (10 stalks) 27 calories 1/2 Cup Blackberries 97 calories
Other items Ill rotate through the diet: Brussels sprouts mushrooms sliced mung bean sprouts cabbage bags of apples (for work) 5 pound bags red grapefruit (normally 2, one for work and one for home) radishes lemon gourmet yellow potatoes canned Libby's pumpkin Carnation Condensed Milk (for Pumpkin Pie) Ready Wip spray whip w/real heavy cream (no HFCS) Low Fat 9" Graham Cracker Crust bag Stevia Mrs. Dash salt free herbs and spices Garlic Powder Onion Powder Pepper No Salt - Potassium Chloride - Salt Substitute Virgin Olive Oil - dark glass bottles only - no dust on bottle - dust means it's already old. Good quality Balsamic Vinegar Herbox No Sodium bouillon packets Walden Farms Calorie Free BBQ Sauce Walden Farms Calorie Free Ketchup Walden Farms Calorie Free Cocktail Sauce Walden Farms Calorie Free Syrup Vermont Farms Low fat Balsamic Dressing Strawberry Balsamic Dressing Creamy Balsamic Dressing (low sodium and calories no sugar no HFCS) Honey Mustard Dressing (low sodium and calories no sugar no HFCS) Stir Fry vegetable bag mixes fresh frozen vegetables fresh frozen strawberries and blueberries
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Sample Meals, Snacks, and Condiments to Lose A Pound a Day:
2 cups of coffee or tea a day, not required nor mandated.
VERY IMPORTANT: 64 to 80 Ounces of the cleanest water you can afford to filter yourself. Thats the equivalent of 4 to5 16 oz. bottles of water. Coffee, tea and other drinks and fruit do not apply. Fail here and you will not lose a pound a day. Should start early and end late afternoon so youre not getting up at all hours during the night.
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Fruit Snacks:
Medium Grapefruit 75 Calories (compound in grapefruit actually causes an Atkins like fat burning response in the liver)
Small to Medium Apple 65 Calories
One Cup 50 Calories

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Green Grapes 10 each
Cup Watermelon 50 Calories
Cup Blueberries 50 Calories

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Peach 66 calories
About 8 of these Orange Slices. I've found this is the best way to keep oranges around. Also they're only 85 calories for a small orange.
Cup Pineapple 74 calories

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Sample Breakfast: 2 Scrambled Eggs, Cup Strawberries, Low

Sodium Ezekiel Bread = approximately 270 calories (240 calories with Natures Own Bread)
Sample Breakfast 2: 2 Scrambled Eggs, 1/2 Grapefruit, Ezekiel

low sodium Bread = Approximately 270 calories (less 40 calories for Natures Own Bread) Fruit could be: Orange, Apple, Cantaloupe, 1/4 cup Blueberries, Peach, Pineapple, Watermelon, 10 Green Grapes
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Here's a weekend breakfast idea for something different...
French Toast: 1 egg (protein), 2 starches, 1 fruit

(requires using 1 lunch or dinner starch for breakfast)
This was made from the Nature's Own Bread (40 calorie no-sugar bread), scramble one egg in a bowl, add cinnamon and touch of vanilla, mix well. Dip Bread in egg mix, flip, repeat, put in Teflon frying pan with a little Pam and heat till crispy. One serving: 1 egg (scrambled in bowl) 70 calories (70 mg sodium) 2 pcs Nature's Own Honey Wheat Light Bread - 80 calories (160 mg sodium) 1/2 teaspoon vanilla - 6 calories 2 teaspoons of cinnamon - 12 calories 1 cup cantaloupe cubed - 54 calories 1 teaspoon of Land o Lakes Light Butter - 25 calories (45 mg sodium) 1/4 cup Walden Farms sugar free calorie free syrup - 0 calories (95 mg sodium) Total calories 247 (for a male use an extra egg and add 70 calories for a total of 317 calories) Sodium Total 370 mg (not bad, but see how it adds up from even foods like eggs) No refined sugar in this dish. There is natural simple sugar in the cantaloupe.
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Quinoa (Keen wah) Flakes
Directions: 1 cup filtered water (bit less water to make them thicker) 1/3 cup quinoa flakes - 131 calories - 2 mg sodium 1 tablespoon pure maple syrup, divided - 50 calories - 5 mg sodium 2 tablespoons slivered almonds, toasted - 100 calories 1/2 teaspoon vanilla extract - 2 calories Total Calories - 283 Total Sodium - 7 mg 1. In small saucepan, bring water to boil. While waiting for the water to boil toast the almonds in a small enamel frying pan. Add quinoa flakes to boiling water. Stir and cook for about 1-1/2 minutes or until cereal starts to thicken. 2. Mix in 1/2 tablespoon syrup, most of the almonds, and vanilla extract. Transfer to a small serving bowl. Top with remaining 1/2 tablespoon syrup and remaining almonds. Serve immediately.
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, Romaine Lettuce, Cherry Lunch Sample: Tomatoes, slice Low Sodium Ezekiel Bread = Approximately 400 calories. The good thing about this meal is you can get it at most restaurants, just leave off cheese, carrots and onions. (less 40 calories for Natures Own Bread) Meat Could also be: 7 oz. or 25-30 medium shrimp, 7oz Tilapia, 5.5 oz steak (twice week), Can Tuna (once week), 7 oz. lobster, 7 oz. most fish including Grouper.
8 oz Grilled Chicken
, Romaine Lettuce Sample Dinner: with 1/2 Cucumber and equivalent to 1/2 small Potato = Approximately 350 calories
5.5 oz T Bone w/o Bone
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w/ Land o Lakes light butter and Mrs. Sample Dinner 2: Dash seasoning, cup green beans with honey mustard dressing, cup romaine lettuce with few cucumber slices, low sodium Ezekiel Bread = Approximately 400 calories (40 calories less with Natures Own Bread)
7 oz. Grouper
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BBQ Chicken Strips
Soak chicken in Mrs. Dash Salt-Free Mesquite Grille marinade for 10 to 15 minutes, add Mrs. Dash Chicken Grill herbs, Dried Onion Flakes, Garlic Powder, cook on George Foreman Grill. Use Walden Farms Sugar Free, Calorie, and Carb Free BBQ Sauce on Chicken White Meat strips (YES!), Green Beans with Walden Farms Sugar Free Italian Dressing, Romaine Lettuce with a few Cherry Tomatoes, Low Sodium Ezekiel Bread.
One Serving: 8 oz. Chicken Breast (bought or cut in strips) 240 calories (80 mg sodium) Cup Green Beans w/1 tbsp Italian Dressing - 35 (200 mg sodium) Cup Romaine, few Cherry Tomatoes, 1 tbsp Italian Dressing - 35 (200 mg sodium) 2 - tbsp Mrs Dash Salt Free Mesquite Grille marinade - 50 calories 4 - tbsp Walden Farm Thick & Spicy BBQ Sauce - 0 calories (YES!) (420 mg sodium) 1 - low sodium Ezekiel Bread - 80 calories Total Calories 440 No refined sugar in this meal , however there is 900 mg sodium, not excessive but you want to be sure the sodium from earlier in day is less than 1,000 mg. The next time I would use a lower sodium salad dressing to offset the sodium in the sugar free BBQ sauce. That would drop the sodium back to 500mg (more acceptable).
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Grilled beef tip stir fry, 2 vegetables (2 cups mixed) and 1

starch.
This is a Beef Tip stir fry. Cooked the beef and some celery in a small sauce pan with Mrs. Dash seasoning earlier in the day to tenderize the meat and let it marinate. That evening we combined the meat mix with zucchini, squash and cherry tomatoes in frying pan with a tablespoon of virgin olive oil. With 1/4 cup of organic brown rice. We made two servings - about 6 cups with meat. One serving: 5.5 oz Beef tips 200 calories 2 cups - zucchini, squash, celery and cherry tomatoes - maybe 100 calories 1/4 cup brown rice - 50 calories 1/2 tablespoon virgin olive oil (half of what was used for stir fry) - 50 calories Total 400 calories We also cooked several cups of brown rice to vacuum seal for future use. It's hard to just cook 1/4 cup of brown rice, or even a 1/2 cup for two servings.
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Sirloin hamburger patty dinner,

2 vegetables and 1 starch.
96/4 Sirloin Hamburger Patty dinner: 5.5 oz of sirloin burger cooked on George Foreman Grill w/Mrs. Dash grilled steak seasoning & garlic & herb(less than five minutes), fresh green beans with honey mustard dressing, Romaine lettuce with a few cherry tomatoes, low sodium Ezekiel bread. 5.5 oz. Sirloin Burger - 200 calories 1 cup Green Beans - 25 calories 1 cup Romaine lettuce - 10 calories 5 or 6 cherry tomatoes - 10 calories 1 - low sodium Ezekiel Bread - 80 calories Ken's Light Honey Mustard Dressing - 2 tablespoons - 60
Total Calories (w/option) - 385 Remember red meat is limited to twice a week and never two days in a row. The reason is because it's a high fat protein. Low fat proteins are mostly unlimited options during the week.
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Shrimp Salad, 2 vegetables, 1 starch
Here's an obvious option for lunch. These were the larger frozen shrimp that come 31 to 40 per pound. 7 ounces was 17 shrimp. I'm posting this because I found a couple tricks to make them tastier. I put a 1/2 tablespoon of light butter in Teflon frying pan, melted, dumped shrimp in with a little water still on them. Put a good bit of dried onions on them, Mrs. Dash Garlic Herb, and some extra Garlic Powder and cooked on high to burn off all the butter and water. I let the shrimp get yellow and crusty on both sides, almost burnt, the dried onions and herbs stuck to the shrimp like a light breading. They were delicious. One serving: 7 oz. frozen shrimp (quick thawed and thoroughly rinsed to reduce sodium) 180 calories (using package calorie count, should be 150) 3 cups romaine lettuce - 30 calories few Cherry Tomatoes - 15 calories 1/2 Cucumber sliced - 25 calories 3 tablespoons of Sugar Free Italian Dressing - 30 calories 1 slice low sodium Ezekiel Bread - 80 calories (less 40 calories w/Natures Own Bread) 1/2 Tablespoon Light Butter - 25 calories Garlic Powder and Onion Flakes - maybe 15 calories Total calories 400
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Tilapia grilled with two vegetables and a starch.
5.5 oz. Tilapia Grilled fish (from frozen vacuum sealed pks) grilled on George Foreman grill with Mrs. Dash garlic & herb and lemon and herb seasoning + squeeze of lemon, fresh green beans with honey mustard dressing, Romaine lettuce with a few cherry tomatoes, low sodium Ezekiel bread. 5.5 oz. Farm grown Tilapia fish - 200 calories 1 cup Green Beans - 25 calories 1 cup Romaine lettuce - 10 calories 5 or 6 cherry tomatoes - 10 calories 1 - low sodium Ezekiel Bread - 80 calories (40 calories less w/ Natures Own Bread) Light Honey Mustard Dressing - 2 tablespoons - 60 optional: 1/2 tbsn of Light Butter on fish - about 25 calories Total Calories (w/option) - 410 You're actually allowed up to 7 or 8 ounces of most fish, lobster and shrimp. Most Tilapia fillets are not that big. Tilapia calorie counts are all over the board from 150 to 200 for 5.5 ounces which is an average size fillet. Tilapia is not actually on the Food List however, it's cheap, fairly easy to get. I don't know why, however I've used it from the beginning of my program with good results. Also I try to keep the protein of the meal at about 200 calories.
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Ground Turkey Patty Grilled - 2 vegetables - 1 starch
Lean Ground Turkey grilled on the George Foreman Grill - Mrs. Dash salt free seasoning to taste, steamed cabbage with green beans (w/sodium free chicken bouillon, 2 scallions, Mrs. Dash seasoning to taste), one slice low sodium Ezekiel Bread.. George Foreman Grill pulls a lot of fat off the ground turkey. Calories in store for turkey are all over the board. I believe 4 oz. at 170 calories is the best you can do. Watch sodium content as many brands add sodium. 5.5 oz Ground Turkey with Mrs. Dash seasoning - 225 calories 2 cups cabbage + sodium free chicken bouillon - 50 calories 1/2 cup green beans (steamed with cabbage) - 15 calories 1 slice low sodium Ezekiel Bread - 80 calories(40 calories less w/ Natures Own Bread) 1 tablespoon of sugar free steak sauce - 0 calories (see next post) Total calories 370
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Warm Strawberry Balsamic Chicken Vegetable Salad

Pan grill 4 or 5 oz of chicken breast, cut into bite size pcs, to taste. I use a few drops of Olive Oil, sodium free seasoning, minced onion, minced garlic, and several drops of balsamic vinegar. Once brown put aside on a bed of romaine lettuce. In same pan on medium heat, add one small squash cut into half rounds, hand full of cut small mushrooms, hand full of cherry tomatoes, 1/2 T Land o Lakes Light Butter, seasoning, garlic, etc. Cover and let simmer stirring occasionally to avoid burning. Once vegetables are tender place on top of chicken and romaine. Add Strawberry Balsamic Dressing and a piece of Ezekiel no sodium bread. This is a great warm salad for a cold day. 5 oz. chicken breast cut into bite size pieces - 150 calories 50 mg sodium 3 C Romaine Salad - 30 calories 1 small Yellow Squash - 35 calories - 4 mg sodium 1 C cherry tomatoes - 25 calories 1 C sliced mushrooms 15 calories 1/2 T Land o Lakes Lite Butter - 25 calories - 45 mg sodium 2 T Maple Grove Farms of Vermont Strawberry Balsamic Dressing - 30 calories - 160 mg sodium 1 slice Ezekiel no sodium bread - 80 calories few drops Olive Oil - 30 calories Total Calories - 420 Total Sodium - 259 mg One benefit of cooking the vegetables down is they create a warm dressing without adding extra calories. 2 T of the Strawberry Balsamic salad dressing is all you need. Leaves plenty of dressing on the plate as a dip to soak up with the Ezekiel Bread so don't over-toast it.
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Stir fry medium Shrimp, 2 vegetables (mixed) 1 starch.

Contents for Two Servings:
Start with a 14 oz. bag of frozen shrimp from Wal-Mart. This bag is conveniently 14 oz. which is two 7 oz servings. The problem is 3 oz of these shrimp have 488mg of sodium so 7 oz will be 1140 mg. I always quick thaw in hot water in about a minute so I keep rinsing in a Tupperware container until the water is no longer cloudy to get rid of as much sodium as possible. Then I let them soak while preparing everything else. These bags were recently on sale for $5 at Wal-Mart. I recommend buying as many as you can stuff in your freezer. They're about to get really expensive.
Next cut up 1 small zucchini, 1 small squash, 1/4 green bell pepper, cherry tomatoes, 2 green scallions to make 4 cups of vegetables for two servings. Next put 1 tablespoon Light Butter and shrimp in skillet. Leave some water on the shrimp. We put 1/2 cube chicken bullion (sodium) and a garlic clove (4 calories teaspoon), Mrs. Dash garlic pepper, onion flakes, and garlic herb seasoning. We didn't want to microwave the brown rice we had in the fridge so we put the 1/2 cup 2 servings in with the shrimp which soaked up the extra water. Keep stirring to keep rice from sticking, burning to skillet.
Dump in the vegetables. We steamed a small broccoli spear and added to the mix. Keep stirring to keep rice from burning to skillet. Only takes a couple minutes to soften the squash, zucchini and tomatoes. Split into two three cup portions from skillet to plate.
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Stir fry medium Shrimp (continued page 3 of 3)
Finished meal was delicious. Bon apptit. meal 3 or 4 times a week.
Dont let the look fool you, I could eat this
One serving - 3 cups with meat about 25 to 30 medium shrimp: 7 oz of frozen Shrimp (rinsed and soaked to remove sodium) 180 calories (calculated from package, should be 150) 2 cups mixed vegetables: zucchini, squash, 1/4 green pepper, few cherry tomatoes, small broccoli spear, couple scallions - maybe 100 calories (probably less) 1/4 cup - Organic Brown Rice - 50 calories clove garlic and 1/2 tablespoon Light Butter - 30 calories Total calories 360
28
Chicken Curry with Pineapple:

Contents below for two servings: 1 protein, 2 vegetables, 1 fruit, 1 starch (requires using 1 fruit from either mid-morning or mid-afternoon with dinner)
Sautee 16 oz. cut-up chicken and 10 scallion onions (cut onions in 1 inch pcs) in a non-stick pan with Pam until tender and lightly browned.
Add 1/2 cup brown rice, 1 1/2 cups cut up pineapple, 1 teaspoon curry powder (more or less to taste), Garlic Powder and pepper and 1/2 cup water, cover and let simmer on low heat for 15 minutes.
29
Chicken Curry with Pineapple (continued page 2 of 2)
Finished meal: Makes approximately 3 cups per serving + salad. Next time I would add maybe twice as much curry and maybe a bit more garlic. Otherwise it was delicious.
Contents for 1 serving: (1 protein, 2 vegetables, 1 fruit, 1 starch) 8 oz. chicken breast (cut up in small pieces) 240 calories 5 raw green scallion onions (cut in 1 inch pieces) 25 calories 3/4 cup pineapple (cut in small squares) 56 calories Cup Romaine Lettuce & 4 or 5 cherry tomatoes - 20 calories 1/2 teaspoon curry powder (more or less to taste) 4 calories Garlic Powder and Pepper - 5 calories 1/4 cup of Organic Brown Rice - 50 calories 1/4 cup of water - 0 2 tablespoons Sugar Free Italian Dressing - 20 calories Total calories 420
Note: Remember you can only have either brown rice and/or 1/2 small potato 3 times a week. So two meals with rice and one with a half small potato is all of those particular starches you can have per week.
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Breaded Fish
1 protein, 2 vegetables, 1 starch
I used a roller and smashed 5 pcs of Melba Toast (unseasoned and on the food list) 1 3/4 X 3 3/4 inch size, combined with 1/2 cup dried onion flakes, Mrs. Dash Garlic Herb and Lemon Herb, some pepper, I dipped fish in lemon juice in the Tupperware container pictured above, then put fish in 2nd Tupperware container with bread crumb mixture...
Put breaded fish on cookie sheet sprayed with Pam in a preheated oven at 400 degrees for 20 minutes (these were thicker fillets, thinner fillets may take less time)
31
Breaded Fish
(continued from previous page)
Finished meal was great. Combined the breaded fish with fresh green beans, romaine lettuce, cucumbers, cherry tomatoes with sugar free ranch dressing.
One serving: 1 - 6 ounce Grouper Fillet - 180 calories (90 mg sodium) Could be any fish 2 cups romaine lettuce, few cucumber slices, and cherry tomatoes - 45 calories 2 tablespoons sugar free Ranch Dressing - 35 calories (270 mg sodium) 2 1/2 Melba Toast 1 3/4" X 3 3/4" unseasoned - 50 calories (104 mg sodium) 1/3 cup lemon juice - 30 calories 1/8 cup dried onion flakes - 35 calories 1 cup green fresh beans - 25 calories
Total calories - 400 Total Sodium - 464 mg (not bad) No refined sugars in this dish. There are approximately 3 grams (not much) of naturally occurring sugar in the onion flakes. Actually regular onions are not on the plan because of that sugar content, however green onions are on the plan. Used as seasoning I don't see the small amount of sugar in onion flakes as a problem.
32
Chicken Basin Street
1 Protein, 2 Vegetables, 1 Starch
2 servings pictured in the skillet shots: In Teflon skillet sprayed with Pam, saut chicken until golden brown (add garlic powder to taste). Remove chicken from skillet. In hot skillet add 1/2 cup of water to chicken drippings and one packet of sodium free chicken bouillon, add onion powder and garlic powder. Blend in melba toast crumbs, stir ingredients together while off the heat.
Stir in chopped tomato and the rest of the spices, add chicken back to mix and cook over low heat, covered for 7 to 10 minutes.
Add green peppers and continue cooking, covered, over low heat 15 minutes or until chicken is tender.
33
Chicken Basin Street
Continued Page 2
Finished dish was delicious. The melba toast crumbs had the flavor and texture of bread crumb dressing. We added a couple cups of Romaine lettuce with a few cherry tomatoes to add color and additional flavor from the Walden's Farm sugar free Balsamic Dressing. Very good. We'll have this dish many times I'm sure. One serving: 8 oz Chicken Breast (cut in bite sized pieces) 240 calories (100 mg sodium) 1 cup cherry tomatoes - 31 calories 1/2 green pepper (chopped) - 15 calories 1/2 packet sodium free chicken bouillon - 4 calories 1/4 Tsp. Onion Powder - 6 calories 1 Tsp. Garlic Powder - 14 calories 4 pcs. Plain Melba Toast sodium free (made into crumbs) - 50 calories 1/8 Tsp. Thyme - 0 1/4 Tsp. Parsley - 1 calorie 1 Bay Leaf - 2 calories 1/8 Tsp. Morton's Light Salt - (145 mg sodium) Side Salad: 2 cups Romaine Salad - 20 calories few cherry tomatoes - calculated above 1 tbsp. Walden Farms sugar free Balsamic Dressing - 20 calories (190 mg sodium) Total calories - 403 Total Sodium - 435 mg (good) No refined sugar in this dish.
34
Tasty BBQ Chicken Nuggets:
Spray an enameled pan with Pam, brown two servings of 8 oz chicken (16 oz. pictured) cut into bite size pieces. Use garlic cloves or garlic powder, Mrs. Dash Garlic and Herb seasoning, and Chopped Dried Onions to taste. Once browned on both sides add two tablespoons of Calorie and Carb Free, Walden Farm's Thick and Spicy BBQ sauce and stir into meat in a hot pan. Serve before the BBQ sauce starts to burn.
Finished meal, 8 oz chicken breast cut into bite size pieces, Romaine Salad, few Cherry Tomatoes, Couple large Strawberries cut up, and a few Mushrooms cut up with low calorie Balsamic Salad Dressing, low sodium Ezekiel Bread toasted. The chicken was very tasty and a nice change from the Foreman grill.
35
Tasty BBQ Chicken Nuggets:

One serving:
Continued page 2.
8 ounces Chicken Breast - 240 calories (80 mg sodium) 1 tablespoon Walden Farm's Thick & Spicy BBQ Sauce - 0 calories (105 mg sodium) 2 cups Romaine salad - 20 calories 1 cup Cherry Tomatoes - 20 calories Couple large Strawberries - 20 calories Few Mushrooms cut up - 10 calories 2 tablespoons Balsamic Vinegar Dressing - 5 calories (160 mg sodium) 1 piece low sodium Ezekiel Bread - 80 calories Total Calories - 395 Total Sodium - 345 mg (Very Good) add another 105 mg sodium if you use an extra tablespoon of BBQ sauce on meat after cooked.
36
Stewed Vegetables for the Week

We recently had a fourth of July party where someone brought a baked squash, zucchini, tomato with onion and garlic dish. Because most people pass right over vegetables for the potato chips, potato salad and pork and beans, I ended up having most of this dish left over. We put it in Tupperware in the fridge. I ate vegetable why not make up a servings from these leftovers for a week. It occurred to me, big frying pan full of stewed vegetables occasionally on the weekend, put it in the fridge in Tupperware for quick and easy vegetable servings.
Take a deep frying pan and saut olive oil, several garlic cloves to taste, celery and green onions. Then put in cut up squash, zucchini, tomato, and I used a can of organic stewed tomatoes with no salt. Of course you can add whatever you like within the food list. Then just let it simmer on the lowest heat for 45 minutes to an hour. Let it cool, dump it into a large Tupperware container, put it in the fridge and dip out of it all week. I just leave the one cup scoop in the container.
37
Stewed Vegetables for the Week
Continued
Also, for a quick one serving lunch or dinner......... brown whatever meat you want.. chicken, shrimp, beef tips, etc. in a small Teflon frying pan and season to taste with garlic, onions, balsamic vinegar, BBQ sauce, etc. Then scoop one cup* (or more) of the pre-made cold vegetable mix and dump into the hot small frying pan, turn it down to low and heat the meat and vegetables for a few minutes until warm. It'll start bubbling when it done. Stir it a few times and dump on the plate. A meal in less than 10 minutes. You could also mix a 1/4 cup of pre-cooked brown rice (1 starch 50 calories) to add some body and also soak up some of the tomato juices from the vegetable mix. Regarding calories I just figure approximately 50 calories per cup of the vegetables. *One cup of cooked vegetables equals two cups of raw. However another 1/2 cup is only another 25 calories and not a weight loss killer.
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Here's my veggie mix ingredients for this week. I'd normally put 3 squash and 3 zucchini in the mix, but this week is light because I don't want too much. Those 2 ripe tomatoes should add enough water to make it a stewed mix. I will add a cup and a half or 160 calories of Quinoa I had left over last night to the veggie mix. It's suppose to be a great soup additive. I believe I'll also add a couple packs of the Herb Ox no sodium beef bouillon with a couple tablespoons of minced garlic.
Covered and simmering on low. I let that cook down on low for about an hour, turn it off and let it cool naturally. Package and refrigerate. About 55 calories per cup.
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Low Calorie 10 minute Chicken Nuggets
4 1 1 1 1 1 1
ounces chicken breast - 120 calories (40 mg sodium) tablespoon of Walden Farms BBQ sauce - (105 mg sodium) teaspoon of minced garlic, Mrs. Dash Extra Spicy and Garlic Herb, small vine ripe tomato - 20 calories cup cabbage and green bean veggie mix - 56 calories (37 mg sodium) cup of stewed vegetable mix - 50 calories pc. no-sodium Ezekiel Bread - 80 calories
Total Calories - 326 Calories (Not bad for 5 cups of cooked nutrition packed food, the raw food equivalent would be 7 cups, that's actually 5 servings of vegetables) Total Sodium - 182 mg (Excellent) Notice how thick I'm cutting the zucchini and squash. Since this mix marinates all week I've started cooking it thicker, it's quicker and better when used after a few days.
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Cabbage & Greens Veggie Mix for week..
This is a head of cabbage and a 16 oz bag of frozen cut green beans with 1 Herb Ox Beef Bouillon packet, 3 tablespoons of Light Butter, Garlic Powder, and Dash Onion Herb. Cook cabbage down in large deep skillet on medium heat with one packet of no-sodium Beef Bouillon packet, 3 tablespoons of butter, spices and pepper to taste for about 20 minutes stirring occasionally to keep from burning. Turn down to low and dump the bag of frozen cut green beans and simmer for another 30 minutes to let beans thaw and cook into mix. Take off heat and let cool. Package in Tupperware and refrigerate. 1 Head Cabbage - 278 calories (101 mg sodium) 1 - 16 oz bag Great Value Frozen Cut Green Beans - (4 cups) 120 calories 3 tablespoons Land o Lakes light Butter - 150 calories (270 mg sodium) 1 packet Herb Ox no-sodium Beef Bouillon Packet - 10 calories Mrs. dash Onion Herb, Garlic Powder, Pepper to taste.
Total Calories - 558 Total Sodium - 371 (Excellent) Number of One Cup Servings - 10 Calories per one cup serving - 56 Sodium per one cup serving - 37 mg Remember 1 cup cooked vegetables equals 2 cups of raw. You normally still have calorie room however to add a 2 cup romaine lettuce salad (10 calories a cup) and tomato or cucumber topping to most meals. More veggies normally won't stop weight loss.
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Old Bay, Dill & Lemon Baked Tilapia for 4 with broccoli and cauliflower.
This is actually a pretty quick dish to throw together. It's perfect for company coming on short notice. Serve with a dessert or cold beer. This is 4 - 4 oz. Tilapia fillets with a few drops Olive Oil each side, Old Bay low sodium seasoning, lemon, dried garlic slivers, dried onion, dill, Mrs. Dash Table Blend (for broccoli and cauliflower) and Land o Lakes Light Butter... Ingredients - Baked Tilapia for 4 4 (4 ounce) fillets tilapia - 576 calories (256 mg sodium) 1 tablespoon Light Butter - 50 calories (105 mg sodium) 1/2 tablespoon Olive Oil - 60 calories 1 teaspoon Old Bay lower sodium Seasoning TM, or to taste (shake lightly both sides - 400 mg sodium) dill sprinkled, dried garlic, dried onion, and pepper to taste 1 lemon, sliced - 20 calories 1 (16 ounce) package frozen cauliflower with broccoli and red pepper - 100 calories (100 mg) Calories total dish - 806 Sodium total dish - 861 mg (4 servings) Preheat the oven to 375 degrees F. Pam coat a 9x13 inch baking dish. Place the tilapia fillets in the bottom of a 9 X 13 baking dish. Spread a couple drops of olive oil each side of fish. Season with Old Bay seasoning, dill and dried garlic and onion. Top each one with a slice or two of lemon. Arrange the frozen mixed
42
Old Bay, Dill & Lemon Baked Tilapia
continued:
vegetables around the fish, and season lightly with Mrs. Dash Table Blend and pepper. Dust whole top with Dill. Dab small pats of light butter between lemon slices on fish. Bake covered for 15 minutes, uncover and cook another 15 minutes in a preheated oven, until vegetables are tender and fish flakes easily with a fork.
Finished meal If you've gotta eat fish, this certainly is the way to do it. That's a ripe garden grown tomato. Calories in suggested meal.... 4 oz Baked Tilapia - 144 calories (64 mg sodium) 1 teaspoon butter - 15 calories (25 mg sodium) 1/4 teaspoon Old Bay seasoning - (95 mg sodium) Mrs. Dash Table Blend, dried onion and garlic, pepper to taste few drops Olive Oil on Tilapia - 25 calories Cup baked cauliflower and broccoli - 30 calories (25 mg sodium) 1 Tomato sliced - 25 calories 1 slice no-sodium Ezekiel Bread - 80 calories
Total Plate Calories - 319 Total Plate Sodium - 209 mg (Great) This meal would be perfect for a dessert afterward as you have an extra 81 calories to get to 400.
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Warm Chicken Balsamic Sauce over Romaine Salad
This meal is absolutely delicious. I've been trying to perfect this balsamic sauce since I found the recipe and started converting it to this system. Here's how to make it.
These are the ingredients. I used Mrs. Dash Onion and Herb, Onion Powder (could be dried onion flakes), garlic powder (could be fresh garlic), a good quality Balsamic Vinegar, honey, Herb Ox Sodium Free Chicken bouillon packet, Land o Lakes Light Butter, and a few drops of olive oil.
44
Warm Chicken Balsamic Sauce over Romaine Salad continued:

In a small Teflon frying pan, spray with Pam, put a few drops of olive oil (to make herbs & spices stick to chicken), coat bottom of pan with Mrs. Dash Onion Herb, Garlic Powder, and Onion Powder, drop in 4 ounces of chicken breast cut into bite size pieces. Brown chicken on both sides stirring around to pick up the spices and herbs. Once browned take chicken out of pan and cover to keep warm. Mix 1/2 cup filtered water with Herb Ox chicken bouillon packet then pour into hot frying pan (without chicken), add 3 tablespoons of balsamic vinegar, and 1/2 tablespoon of honey with heat on high. Let the mix bubble and cook down to thicken about halfway. Once cooked down put cooked chicken pieces back in frying pan with sauce, add 1/2 tablespoon of light butter and turn down to medium low and let the chicken simmer in the sauce. Prepare the plate with 3 cups of romaine lettuce, 1 cup of cherry tomatoes, and lightly toast a slice of Ezekiel Bread. Let the chicken and balsamic sauce simmer for 5 to 10 minutes then pour (hot) over the salad and serve. This meal is wonderful. You'll love it. Here's the rundown... 4 oz Chicken Breast (cut into bite size pieces) 120 calories (40 mg sodium) Few drops of Olive oil in frying pan on Pam - 25 calories Add Herbs, Spice, Pepper to taste 1 packet Sodium Free Herb Ox Chicken Bouillon - 10 calories 1/2 tablespoon of Land o Lakes Light Butter - 25 calories (45 mg sodium) 3 tablespoons Balsamic Vinegar - 30 calories 1/2 tablespoon Honey - 30 calories 3 cups romaine lettuce - 30 calories 1 cup cherry tomatoes - 31 calories 1 slice No Sodium Ezekiel Bread - 80 calories
Total calories - 381 Total Sodium - 85 mg (Excellent) You may want to use 5 or 6 ounces of chicken. When I have all these extra calories from the sauce I scale back the meat a bit because the Ezekiel bread is also a perfect protein to keep the dish under 400 calories. You may also want to use a bit more butter and honey to taste. It's still wonderful just as outlined above.
45
Asparagus Fries w/ Raspberry Vinaigrette
This is one bunch of asparagus, about 2 cups of vegetables under this system. I baked at 400 degrees F for about 15 minutes on a heavy rimmed baking sheet covered with aluminum foil. A little olive oil, Mrs. Dash Extra Spicy to replace salt (go easy, this stuff is hot), garlic powder, and onion powder. Served with raspberry vinaigrette dressing.
Trim the tough bottom sections off of the asparagus. Rinse in water, drain, and pat dry with paper towels. Place the asparagus on a heavy, rimmed baking sheet and
46
Asparagus Fries continued

brush lightly with olive oil (a half tablespoon should be enough). Spread the asparagus evenly out on the sheet. Sprinkle lightly with Mrs. Dash Extra Spicy (Wo, not too much), garlic powder, and onion powder.
Bake in the oven for about 10 minutes. Remove from the oven, and turn the asparagus spears over with tongs to prevent them from sticking. Cook for another 5 minutes or so until the asparagus is crispy at the tips and slightly browned. Remove from the oven, season to taste with more salt and pepper if needed, and serve. Calories and Sodium: 1 bunch, approximately 2 cups Asparagus - 54 calories 1/2 tablespoon Olive Oil - 60 calories 2 tablespoons of Raspberry Vinaigrette Dressing - 35 calories(160 mg sodium) Mrs. Dash Extra Spicy Garlic Powder Onion Powder Total Calories - 149 Total Sodium - 160 mg
Bon Apptit I made a meal out of this dish by adding a piece of no-sodium Ezekiel Bread to mop up all the extra raspberry vinaigrette, hot seasoning and olive oil. It left a jam like sauce on the plate. So this was a 229 calorie dinner with a perfect protein and 2 cups of veggies.
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Grilled Portobello Mushrooms
Here's another meal idea that's pretty good as well as filling. I only post this because it's so ridiculously low in calories and sodium. And you still have a protein source from the Ezekiel Bread. This is the meal you want to eat if you're planning on eating a slice of apple pie later. I just grilled the Portobello's on the George Foreman with Land o Lakes Light butter and salt-free steak seasoning and Garlic Powder. One Serving: One Portobello Lid sliced into 1/2 inch pcs - 26 calories 1/2 tbspn of Land o Lakes Light Butter - 25 calories (used a tbspn but half the butter runs off Foreman grill) 45 mg sodium 1 cup vegetable mix from earlier post - 50 calories (maybe 10 mg sodium from no salt added, organic stewed tomatoes) 1 cup cooked cabbage with green beans - 50 calories 1 pc No Sodium Ezekiel Bread - 80 calories
Total Calories - 231 (Wow!) Total Sodium - 55 mg (Wow!)
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Chicken Vegetable Stew and Salad:
This is a lot of food for only a few calories. It's like 7 cups of food. 1 cup chicken, 5 cups vegetables, & Ezekiel Bread. Very filling. And only 351 calories with 50 mg of sodium. The bowl is a stewed vegetable and chicken dish made right in a small skillet. In a small skillet brown 5 or 6 ounces of chicken cut into bite size pieces, seasoned to taste. Once browned dump in one cup of vegetable mix with the broth (or add 1/2 cup filtered water). Simmer on low heat until it bubbles. Stir and serve.
Here's the rundown with calories for one serving: 5 oz. chicken breast cut into bite size pieces browned in small skillet - 150 calories (50 mg sodium) 1 cup premade vegetable mix from fridge dumped in hot skillet - 50 calories 3 cups romaine lettuce - 30 calories 1 cup cherry tomatoes - 31 calories 1 slice Ezekiel No Sodium Bread - 80 calories 3 or 4 tablespoons my own balsamic vinaigrette dressing - 10 calories (water, balsamic vinegar, spices, Xanthan Gum) Total Calories - 351 Total Sodium - 50 mg (Excellent)
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Grilled medium shrimp skewers.
This shrimp is medium sized (71-90 shrimp per pound, w/no tail, much easier) frozen shrimp found at Wal-Mart, $5 for 14 oz. bag. The 14 oz. bag conveniently makes two servings. Pictured above is 7 oz. or about 32 medium shrimp. Not pictured is 1 tablespoon of melted Land o Lakes Light Butter to dip shrimp. Mix the left over butter and salad dressing left on plate as a dip for the Ezekiel Bread. That was as good as the shrimp. I thawed, rinsed and re-rinsed several times to reduce the sodium normally in frozen shrimp. Slid shrimp on skewers. Grill heating while working shrimp. Brushed on 1/2 tablespoon of olive oil and added Mrs. Dash Onion-Herb no salt, and Garlic-Herb. Before you place skewers on hot grill, take a clean balled up pc of aluminum foil with a few drops of olive oil to grease the hot grill to keep shrimp from sticking. Leave them on grill and prepare salad, etc. Here's the rundown for one serving: 7 oz. medium frozen shrimp - 150 calories (1092 mg sodium before excessive rinsing, maybe 500 mg after soak and rinse, soak and rinse) 1/2 tablespoon olive oil brushed on shrimp to glaze and hold spices - 50 calories 2 cups Romaine Salad - 20 calories 1 cup cucumbers and scallions - 25 calories Cukes and scallions marinated in fridge in water, cider vinegar, lemon juice and herbs, also used as light salad dressing, maybe 5 calories 1 No Sodium Ezekiel Bread - 80 calories 1 tablespoon melted Land o Lakes Light Butter (shrimp dip) - 50 calories (100 mg sodium) Total Calories - 380 Total Sodium - maybe 600, maybe less (depending on how long you soak and rinse, soak and rinse until the water is clear to reduce the sodium found in frozen shrimp) Fresh shrimp would only be approximately 250 mg sodium naturally.
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10 minute 300 Calorie Veggie-Mix-Lunch
This is a cup each of the two different veggie-mix leftovers with 4 oz. BBQ chicken and Ezekiel bread. 4 oz chicken breast - 120 calories (40 mg sodium) 1.5 T of Waldens Farm Original BBQ sauce (160 mg sodium) 1 C of Veggie-Mix w/Quinoa - 50 calories 1 C of cabbage and green beans - 50 calories 1 Ezekiel Bread no sodium - 80 calories Total Calories - 300 Total Sodium - 200 mg (Excellent) By the way, that cup and a half of Quinoa in the stewed vegetables this week soaked up almost all the fluid. There's obviously numerous ways stewed vegetables can turn out depending on the ingredients. Which is good. The change in texture is needed. If you want a soup mix, just add more filtered water and maybe a Herb Ox sodium free bouillon packet in a small frying pan and heat for a few minutes.
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Sesame Ginger Shrimp and Quinoa
I've never ate Quinoa before, or made it. Tonight was a first and it was actually pretty good. I toasted the Quinoa in a frying pan for a few minutes after rinsing it thoroughly using a fine screened strainer. I then put 1/2 cup (2 servings) Quinoa in 1 cup of filtered water to boil. Once at a boil I turned it down to low and cooked for about 15 minutes. While that was on I put 6 oz of medium shrimp in a small frying pan with Pam, dried onions, minced garlic and Mrs. Dash Onion Herb and let them burn lightly on both sides. I put half Quinoa, sliced cucumbers, cherry tomatoes, and shrimp in a 5 cup Tupperware container added 2 tablespoons of Sesame Ginger dressing. Closed the Tupperware and shook it all together, then dumped on the plate to serve. This was actually pretty good. In fact it was very good I like Quinoa, and it has all the attributes of Ezekiel bread. However a quarter cup serving is 160 calories so you have to back off the protein serving size a little to keep everything under 400 calories. 6 oz medium shrimp - 154 calories (300 to 400 mg Sodium) depending on rinsing and soaking 1/4 cup (uncooked) Quinoa - 160 calories 1 cup Cucumbers - 20 calories 1 cup cherry tomatoes - 21 calories 2 Tablespoons Maple Grove Farms of Vermont Sesame Ginger - 45 calories (240 mg sodium) Total Calories - 400 Total Sodium - 350 to 450 mg (could be less with fresh shrimp instead of frozen)
52
BBQ T Bone
I put a few drops of Worchester Sauce on each side with some no sodium steak seasoning, Dash Garlic Pepper and rubbed it in. Put it on the George Foreman while I made the salad and sliced the organic tomatoes. I let the steak get brown on each side, still pink inside, and took it off, cut the bone out, and sliced the steak into bite sized pieces. I put them in a large Teflon frying pan with some minced garlic and Walden Farms mild original BBQ sauce and stirred that around for just a few minutes and served. This is a delicious meal. Remember, red meat is only twice a week and never two days in a row because it's high in fat. 6 1 2 1 1 2 oz T-Bone Steak - 270 calories (116 mg sodium) T Walden Farms Original BBQ Sauce - (105 mg sodium) C Romaine Lettuce - 20 calories C strawberries - 50 calories Tomato - 25 calories T Maple Grove Farms Balsamic Dressing - 10 calories (160 mg sodium)
Total Calories - 375 Total Sodium - 381 (Good) could be less with a different salad dressing, or a make it yourself salad dressing without sodium
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Health Benefits of Spaghetti Squash

Summer squash varieties are rich in color and are equally dense in nutrients. One cup of cooked spaghetti squash, which amounts to around 150 grams has 40 calories, 2 grams of dietary fiber, 10 grams of carbohydrates, 4 grams of sugar, 1 gram of protein, very low fat content and no cholesterol. The following table can give you more spaghetti squash nutritional information for a cup of cooked spaghetti squash, which amounts to 150 grams. Nutrient Value Vitamin A 170 IU Vitamin B 10.1 mg Vitamin B 31.3 mg Vitamin B 50.6 mg Vitamin B 60.2 mg Vitamin C 5.4 mg Vitamin E 0.3 mg Vitamin K 1.2 mcg Folate 12.4 mcg Potassium 180 mg Choline 11.6 mg Calcium 32.6 mg Sodium 28 mg Phosphorus 21.7 mg Magnesium 17 mg Iron 0.5 mg Zinc 0.3 mg Manganese 0.2 mg Apart from these nutrients, spaghetti squash contains omega-3 essential fatty acids and omega-6 fatty acids. While the former is good for preventing heart disease, cancer and inflammation caused by arthritis, the latter promotes brain function. It contains many vitamins and minerals, which are required for proper functioning of the body. Recent researches suggest that spaghetti squash is good for prostate health and it can also be used in the treatment of benign prostrate enlargement. Spaghetti squash is very rich in beta carotene, which can prevent atherosclerosis and is also beneficial for people with insulin resistance. While potassium helps to lower blood pressure, folate is good for preventing damage of blood vessel walls. Folate is also beneficial for pregnant women as it can prevent some types of birth defects in the baby. Spaghetti squash is a good source of vitamin A and vitamin C and both are antioxidants, which can prevent cell damage. The B vitamins in spaghetti promote proper cellular function. Now, you have a fair idea about spaghetti squash nutrition. All you have to do is to cook your favorite spaghetti squash recipe. Cooking spaghetti squash is very easy, as you can boil it, bake it or roast it. Whatever may be the recipe, spaghetti squash can be very tasty and at the same time provide you with many nutrients and health benefits.
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Salmon, Spaghetti Squash and Tomato
This was my first experience cooking spaghetti squash. It has a sweet smell while baking kind of like pumpkin pie. It actually has a little bit of a sweet taste. I served them with 1/2 T Land O Lakes light butter and a little Parmesan Cheese. The Salmon was cooked on the grill outside using a olive oil, honey, balsamic, Worcestershire, and lemon marinade sauce that was also delicious. Also added pepper, minced garlic, minced onion, and dusted with Old Bay seasoning and dill. The run down: 5 ounces of Salmon - 220 calories 1 C Spaghetti Squash - 33 calories - 17 mg sodium 1/2 large Better Boy Tomato - 25 calories 1/2 T Land O Lakes Light Butter - 25 calories - 45 mg sodium Salmon Marinade Mix - 92 calories - 55 mg sodium (1/3 of marinade stays on tin foil) Total Calories - 395 Total Sodium - 117 mg
55
Salmon marinade for 2 or 1 pound fillet: 1 T Extra Virgin Olive Oil - 120 calories 1 T Balsamic Vinegar - 30 calories 1 t Worcestershire Sauce - 0 calories - 65 mg sodium 1 T lemon juice - 5 calories 1 t Ginger Root 2 T Honey - 120 calories Minced Onion Minced Garlic Dust Salmon w/ Old Bay Seasoning & Dill - 100 mg sodium About 275 calories 165 mg sodium for 2 servings - however 1/3 of the marinade burns to the tin foil while grilling. Basically cover a cookie sheet with foil and raise edges, lay salmon on foil, mix all the ingredients in a bowl and coat both sides of fish and let marinade 20 minutes while grill heats, use small tin foil balled up with olive oil to clean grill and coat to keep salmon foil from sticking, slide foil with salmon off cookie sheet and onto hot grill, grill on medium for 10 minutes per inch (20 minutes max) Spaghetti squash - cut in half from top down, rake out seeds, lay on foil over a cookie sheet cut side down, add third cup filtered water, bake at 350 degrees for 35 to 45 minutes, take out and use fork to rake spaghetti like pieces out onto plate, add butter and Parmesan cheese to taste. This method gives you a creamier spaghetti squash similar to mashed potato. For large spaghetti squash increase cook time by about 10 extra minutes.
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Baking Spaghetti Squash

To make spaghetti like strands you would cook the whole squash as pictured below. I jab a couple holes in each side to vent while cooking. Put on a cooking sheet and bake at 350 degrees for 35 to 45 minutes for small spaghetti squash and 55 minutes for large spaghetti squash.
Take out of oven, let cool, cut in half, rake out seeds and stringy strands around seeds. Then take a fork and start raking out spaghetti like strands. Season with butter and Parmesan Cheese. You might also experiment with putting the finished spaghetti strands in a Tupperware container with lid, add a few tablespoons of salad dressing like a olive oil vinaigrette to add additional taste.
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Spaghetti Squash w/Tomato Meat Sauce
Tomato meat sauce over spaghetti squash the other day using: 1 lb. 93/7 ground beef, (cook and drain off fat) 680 calories - 280 mg sodium 4 large local vine ripe tomatoes, 132 calories 1 small can of tomato paste, (low sodium brand) 120 calories - 60 mg sodium green onions, 45 calories - 15 mg sodium garlic, (to taste) oregano, Italian seasoning, pepper, 1 large spaghetti squash (made 2 plates full of spaghetti squash calories - 60 mg sodium Total Calories 4 servings = 1,157 calories Total Sodium = 415 mg One serving with 1/2 spaghetti squash - 335 Calories One Serving with 1/2 Spaghetti Squash - 120 mg sodium This made 4 servings, about 4 ounces of ground beef per serving. ) about 180
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Lobster
This was incredibly simple to cook. I used a large pot with a steamer insert basket. I put the gourmet yellow small potatoes in the water to boil for 10 minutes before I put the steamer basket over the boiling water. The lobster should be a half inch above boiling water. Steam lobster for 8 minutes with lid on. (Total 20 minutes boiling potatoes) I put about a cup of broccoli spears right in the basket with the lobster (8 or 9 minutes steaming broccoli was perfect). 20 minutes after the water starts boiling the meal is served. I also melted a tablespoon of butter to dip the lobster in. This was all cooked in one pot with a steamer basket in 20 minutes. Top meal calories: Lobster tail steamed - 200 calories 1 C of Broccoli - 31 calories 3 C Romaine - 30 calories 1 C Cherry Tomato - 25 calories 1/2 C Mushrooms - 15 calories 1/2 small potato equivalent - 50 calories T Lite Butter - 50 calories Total Calories - 401 Calories (add salad dressing to taste)
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Steamed Shrimp, Veges & Potato in butter

Here's another obvious meal idea that's man-sized. What makes it man-sized is 2 cups of steamed broccoli and a small zucchini covered in butter for a little over a hundred nutrient dense calories. This is half of one of the Walmart $5 14 oz. bags of frozen shrimp rinsed repeatedly to remove as much sodium as possible. Actually I cook all this in one pan. I start boiling the potatoes in the water and put a steamer basket with the shrimp, broccoli and zucchini over the boiling potatoes. Everything is done at the same time. Boil potatoes 10 minutes, add steamer basket with shrimp, broccoli and zucchini for another 10 minutes, 20 minutes total) You have 7 ounces of small shrimp steamed (1/2 bag), a small zucchini, couple cups of broccoli and small romaine lettuce salad with tomatoes and a few mushrooms. That's about 50 calories worth of small gourmet potatoes. A creamy balsamic dressing on the salad. While the shrimp are still hot I put about a 1/2 tablespoon of lite butter in the pan, cover with lid and shake and swirl them around to lightly coat them all. I do the same thing with the steamed veges. Put them in a pan while still hot with a little butter and shake and swirl to coat them all. 7 oz shrimp - 150 calories 2 cups broccoli - 62 calories 1 small Zucchini - 25 calories small salad - 60 calories Balsamic Dressing - 10 calories Equivalent small potato - 50 calories Tablespoon butter - 50 calories Total Calories - 407
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Honey Chicken Stir Fry

Basically I browned the chicken with a little olive oil, 1/2 T honey, a little balsamic vinegar, minced onion, minced garlic, and sodium free seasoning. I then take the chicken out of the frying pan and put aside. Then I put 1 C of zucchini, 1 C squash, 1/2 C tomatoes, 1/2 C mushrooms with 1/2 T Lite Butter, minced onion, minced garlic, pepper, sodium free seasoning, 1/2 T honey, and a little balsamic vinegar. Then cover and let simmer on medium heat, stirring a few times to keep from burning. I cut the squash and zucchini thin because I don't over-cook. Over-cooking the veges kills the nutrients. However, cooking the tomatoes also increases the lycopene. Toast Ezekiel bread, not too much, you'll need it to mop up the sauce left on the plate. The tomato juices, butter, honey, and balsamic vinegar make it's own sauce that's wonderful. I then served with 1 T of Annie's Honey Mustard on the side. 4 oz chicken - 120 calories, 40 mg sodium 1 C Zucchini - 18 calories 1 C Squash - 25 calories 1/2 C cherry tomatoes cut in half - 13 calories 1/2 C mushrooms cut up - 8 calories 1 T Lite butter 50 calories, 90 mg sodium 1/3 T Olive Oil - 40 calories 1 T Annies Honey Mustard Dip - 40 calories, 160 mg sodium 1 pc Ezekiel No Sodium Bread - 80 calories Total Calories - 394 Total Sodium - 290 mg
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Grilled Chicken and Vegetables

This was another great low-calorie lunch on The Ezekiel Diet and another example of 1 protein, 2 vegetables, and a starch, or Ezekiel Bread. This is the thin sliced chicken breast so each one is only about 4 ounces. You also have the perfect protein from the Ezekiel Bread. I'm going a little light on lunch so I can add some nuts this afternoon. When the vegetables are through steaming I dump the water out and swirl and shake a little butter all over them before putting on the plate. It's an easy way to coat them completely in a light butter flavor. Makes a big difference. You can also add salad dressing. Honey mustard dressing makes a good dip for the broccoli. 4 oz. Chicken Breast (grilled in teflon pan) 120 Calories (40 mg sodium) Cup of Broccoli - 31 Calories Cup Green Beans - 25 Calories 1 Tablespoon Land o Lakes Light Butter - 50 Calories (95 mg sodium) 1 slice No Sodium Ezekiel Bread - 80 Calories Total Calories - 306 Total Sodium - 135 mg
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Chicken with Mung Bean Sprouts

I've been buying Mung Bean Sprouts and experimenting with different dishes. I've made several variations, but this was worth taking a picture and passing on. This is thin cut chicken fillets, normally 5 to 6 ounces sliced into bite size pieces and browned with a little olive oil and sodium free seasoning. Once the meat is browned and just cooked through put it on a plate. I dump a whole package of Mung Bean Sprouts, about 2 good Cups, into the hot frying pan, while they're sizzling a bit, I spray about 2 tablespoons of lemon juice in the frying pan and a tablespoon of lite butter. Stir it around. Lower heat to medium. Then break up a good cup of broccoli into small pieces. Also break up a half cup of mushrooms into the mix. Splash 3 or 4 times with balsamic vinegar and let it cook down 5 minutes. Then add the chicken back in and add a couple tablespoons of Walden Farms calorie free Original BBQ sauce and stir around. Let simmer together for 3 to 5 more minutes. Put slice of Ezekiel Bread in to toast. Don't toast too much so you can mop up the sauce left from the Chinese Chicken. Dump the mix on a plate and serve as is. It's great. Try it.
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5 ounces of Chicken Breast - 150 calories (50 mg sodium) 2 Cups Mung Bean Sprouts - 60 Calories 1 Cup Broccoli - 30 Calories 1/2 Cup Mushrooms - 10 Calories 1 tablespoon Lite Butter - 50 Calories - (90 mg sodium) 2 tablespoons Walden Farms Original BBQ sauce (210 mg sodium) 2 Tablespoons of Balsamic Vinegar 1/2 tablespoon Olive Oil - 60 calories 1 slice no sodium Ezekiel Bread - 80 Calories Total Calories - 440 (back that to 380 calories using Pam instead of Olive Oil browning chicken) Total Sodium - 350 mg sodium
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BBQ Chicken and Vegetables

Sometimes when I get ready to make lunch or dinner I have no idea what I'll make until the last minute. It'll always be 1 protein, 2 vegetables and a starch or in my case Ezekiel Bread. This was a small zucchini sliced up with a cup of broccoli spears steamed for 10 minutes. And 6 oz. chicken breast with a handful of shiitake mushrooms and 1/2 cup of mung bean sprouts simmered in 2 tablespoons of Walden Farms BBQ Sauce. Brown chicken and mushrooms together with seasoning, add mung sprouts and BBQ sauce stir and simmer. Swirl zucchini and broccoli while hot in 1/2 tablespoon of light butter in dry pot and dump on plate. 6 oz chicken breast - 180 calories (60 mg sodium) 1/2 cup of shiitake mushroom - 15 calories 1/2 cup mung bean sprout - 15 calories 2 tablespoons of Walden Farms BBQ Sauce - (210 mg sodium) Cup zucchini sliced - 20 calories Cup broccoli - 30 calories 1/2 tablespoon Land o Lakes Light Butter - 25 Calories (45 mg sodium) 1 slice No Sodium Ezekiel Bread - 80 calories Total Calories - 365 Total Sodium - 315 mg
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Veal and Veggies

I don't normally buy or cook veal but I needed something different. This is veal scaloppini thin cut. After checking a few recipes on the Internet I decided against the regular flour breaded scaloppini with capers, loads of butter and olive oil recipe (which would have been over 400 calories for the meat alone) and decided to use my own Sherry Cooking Wine sauce. I started the steamer pot and put a good cup of yellow squash and a cup of zucchini and a half cup of mushrooms on to boil. While I was waiting for the veggie water to boil I made a sauce in a large frying pan of 1/2 tablespoon light butter, 1 tablespoon of California Sherry Cooking Wine, 1 pk of Herbox no sodium beef bouillon, a squeeze of lemon juice, dusted it with garlic and onion powder, and 2 or 3 tablespoons of filtered water and let that start bubbling. On a paper plate I dusted the veal with potassium salt, pepper, garlic and onion powder and placed it in the bubbling sauce. I also put a handful (1/2 cup) shiitake mushrooms in with the veal and sauce. Cook veal 3 to 5 minutes, don't over-cook. I took it off the heat until the veggies were done. Then place on plate and pour sauce and mushrooms over the veal. Put a slice of no sodium Ezekiel Bread in to toast lightly so you can mop up all the leftover sauce. This is my favorite part and changes the flavor and taste of the Ezekiel Bread daily. I swirl the veggies in the drained steamer pot with a 1/2 tablespoon of butter then dump on plate and dust with Mrs. Dash Table Blend seasoning. It was great. Try it.
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5 oz. Lean Veal Scaloppini - 250 Calories (120 mg sodium) 1/2 Cup Shiitake Mushrooms - 8 Calories Sauce: 1/2 Tablespoon Land o Lakes Light Butter - 25 Calories (45 mg sodium) 1 tablespoon California Sherry Cooking Wine - 20 Calories (80 mg sodium) 1 pk Herbox Beef Bouillon squeeze of lemon juice 3 tablespoons of filtered water ---Cup Yellow Squash - 25 Calories Cup Zucchini - 18 Calories 1/2 Cup white Mushrooms sliced - 8 Calories 1/2 Tablespoon Land o Lakes Light Butter - 25 Calories (45 mg sodium) 1 slice no sodium Ezekiel Bread - 80 Calories Total Calories - 459 (drop the Ezekiel Bread and back this down to 379, or just back off a few calories from the next meal) Total Sodium - 290 mg
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Berry Chicken Salad

Here's another great lunch option in 15 or 20 minutes. This is about as healthy as a meal can get with plenty of taste appeal. This is a good 7 or 8 cups of nutrient packed healthy food that happens to be absolutely delicious. This is the first time I've used Shiitake Mushrooms (see them in the bottom right corner of the picture). They're like some kind of exotic seafood when mixed with blueberries and strawberries. Try it. It's great. I used a 1/2 cup of blueberries, a cup of strawberries, 1/2 cup Shiitake Mushrooms, cup of cherry tomatoes, and 4 ounces of grilled chicken over a bed of romaine lettuce. I used the Maple Grove Farm Strawberry Balsamic dressing with a slice of Ezekiel Bread. It was delicious. 4 oz. chicken breast - 120 Calories - (40 mg sodium) 1/2 Cup Blueberries - 42 Calories Cup Strawberries - 50 Calories 1/2 Cup Shiitake Mushrooms - 40 Calories Cup Cherry Tomatoes - 30 Calories 3 Cups Romaine Lettuce - 30 Calories 1 slice No Sodium Ezekiel Bread - 80 Calories 2 Tablespoons Strawberry Balsamic Dressing - 25 Calories (170 mg sodium) Total Calories - 417 Total Sodium - 210 mg
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Turkey Breast Fillet with vegetables

These turkey breast fillets look like pork chops. So I thought I would pan grill in butter with a 1/2 cup or mushrooms. I started the water boiling with 2 cups of asparagus (20 stalks) and a cup of green beans in the steamer basket. At the same time I started the turkey fillet (about 1/2 in thick the size of your palm, 5.5 ounces) grilling with 4 cloves of garlic, 1/2 tablespoon Land o Lakes Light Butter and seasoning. It was all done in about 20 minutes. I take another 1/2 tablespoon of Land o Lakes Light Butter and swirl the hot vegetables in the pan after I drain the water off. This coats the vegetables lightly in butter. A dab of butter goes a long way that way. I toast a piece of Ezekiel Bread. This was great. A nice change from chicken. 5.5 ounces of turkey breast - 165 calories (76 mg sodium) 1/2 cup sliced mushroom - 7 calories 1 cup green beans - 25 calories 2 cups Asparagus - 52 calories 1 tablespoon Land o Lakes Light Butter - 50 calories (95 mg sodium) 1 piece No Sodium Ezekiel Bread - 80 calories 4 paces garlic - 18 calories Total Calories - 397 Total Sodium - 171 mg
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Warm Turkey Stir Fry Over Spinach Salad

This was just another variation of a stir fry using whatever you have. In this case I used the rest of the turkey breast fillets cut into bite sized pieces with a cup of sliced mushrooms and a cup of mung bean sprouts. I dumped the warm turkey stir fry with sauce over a bed of 2 cups of spinach and a cup of cherry tomatoes. Add a slice of Ezekiel Bread to clean up the sauce left on the plate. I browned the turkey and mushrooms in a 1/2 tablespoon of butter with 4 cloves of garlic, seasoning, potassium salt, pepper, balsamic vinegar, and a couple tablespoons of Walden Farms Original BBQ sauce. Once the turkey was browned I dumped a cup of mung bean sprouts and covered over low heat to steam down. Stir a couple times to coat in sauce. Put a piece of Ezekiel bread in to toast. 5.5 ounces of turkey breast fillet - 165 calories - (76 mg sodium) 1 cup sliced mushrooms - 15 calories 1 cup mung bean sprouts - 30 calories 2 cups spinach - 20 calories 1 cup cherry tomatoes - 30 calories 1 pc No Sodium Ezekiel Bread - 80 Calories 4 - cloves garlic - 18 calories 1/2 tablespoon of Land o Lakes Light Butter - 25 calories (48 mg sodium) 2 tablespoons of Walden Farms Original BBQ sauce - (215 mg sodium) Total Calories - 383 Total Sodium - 339 mg
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BBQ Turkey with Mushrooms

I had to buy turkey breast fillets the last time I was at the grocery store because all the chicken breast had 5 to 6 times (250 mg per 4 oz) the sodium that occurs naturally. The turkey breast was only 55 mg sodium per 4 ounces so I got it instead. Chicken should have 40 mg per 4 ounces. This was pretty good. I cut 8 oz of turkey breast into bite sized pieces and browned in a frying pan with about a cup of mushrooms. I also used 4 large cloves of real garlic, potassium salt, pepper, a couple tablespoons of balsamic vinegar and 2 or 3 tablespoons of Walden Farms BBQ sauce. That extra cup of mushrooms really beefs up this dish to man-sized. A good 5 or 6 cups of food. Anyway, I added a couple cups of romaine, 1/2 cup sliced cherry tomatoes with honey mustard dressing and a slice of Ezekiel bread to mop up all the leftover honey mustard and bbq sauce on the plate. Great quick meal. Deeelicious! 8 ounces of turkey breast 240 calories (110 mg sodium) 1 cup sliced Mushrooms - 15 calories 2 cups Romaine - 20 calories 1/2 cup sliced cherry tomatoes - 15 calories 2 tablespoons Homey Mustard Dressing - 40 calories (125 mg sodium) 1 slice No Sodium Ezekiel Bread - 80 Calories 2 tablespoons Walden Farm's Original BBQ sauce - (210 mg sodium)
Total Calories - 410 Total Sodium - 445 mg
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Chicken Stir Fry with Delicious Sauce

This is a slight modification of the Beef Stir Fry recipe (using chicken) and the new California Sherry Cooking Wine, Beef Bouillon, and Butter Sauce....plus....I also added about a teaspoon of Xanthan Gum to thicken the sauce. That little bit of Xanthan Gum turned the fluid sauce to a thick sauce that sticks to the stir fry veggies. This was delicious and filling. In retrospect the potatoes were too much. This was a bag of fresh, pre-washed, pre-cut stir fry vegetables from the produce section. It was mainly broccoli, snow peas, strips of cabbage and a small amount of carrot strips. Carrots are not part of this program because they turn to sugar in your system. There was such a small amount of them I took it anyway for the convenience. Each Cup is 25 calories, 100 calories whole bag. I started by browning the chicken in a small frying pan while at the same time I started a large frying pan next to it. On the chicken, spray pan with olive oil, then dust chicken with garlic powder, onion powder, Mrs. Dash Garlic and Herb, potassium salt and pepper. In the large frying pan start your sauce. For one serving add a Tablespoon of Land o Lakes Light Butter, 2 Tablespoons of California Sherry Cooking Wine, and a Herbox no sodium Beef Bouillon Cube, I added about a 1/4 cup filtered water. Stir well and let that bubble over high heat for a minute or so. Then dump in vegetables and a half cup sliced mushrooms and turn heat down to low and cover. Let that steam and marinate together. When chicken is done browning, dump it on top of the steaming veges and re-cover. Stir a few times to keep it all turned. At this point sprinkle about a teaspoon of Xanthan Gum (doesn't take much) around the skillet and mix up well. This will thicken the sauce and cause it to bind to the vegetables. Great trick with such a small amount of Xanthan Gum.
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I started water boiling for some small gourmet potatoes as an after-thought. In retrospect the stir fry was filling and the potatoes were too much. Boiling the potatoes also led me to cook the stir fry about ten minutes longer which caused it to lose some definition in the picture, however it was all tender and delicious. 5 oz chicken breast - 150 Calories (50 mg sodium) 2 Cups Vegetable Stir Fry - 50 Calories 1/2 Cups sliced Mushrooms - 10 Calories 1/2 small potato equivalent - 50 Calories 1 pc No Sodium Ezekiel Bread - 80 Calories Sauce: 1 Tablespoon Land o Lakes Light Butter 50 Calories (95 mg sodium) 2 Tablespoons California Sherry Cooking Wine - 25 Calories (170 mg sodium) 1 Herbox Beef Bouillon packet 1 teaspoon of Xanthan Gum Garlic Powder Onion Powder Mrs Dash Onion Herb Potassium Salt Pepper Total Calories - 415 Total Sodium - 315 mg
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Sirloin Steak Stir Fry

With that said this was 5.5 ounces of sirloin steak (about the size of your palm) with half a bag of stir fry vegetables from the grocery store. This was broccoli, snow peas, with strips of either celery or cabbage and a few carrots. Carrots are not part of this system but there were so few in the bag I took it anyway. I simply browned the meat with steak seasoning, pepper, olive oil, and some potassium salt and set aside. I then dump the stir fry mix in the hot pan with a little olive oil, lemon juice, and a 1/2 tablespoon of Land o Lakes Light Butter. Once the vegetables had cooked down about 5 minutes I added the meat back in and added garlic powder, onion powder, a little balsamic vinegar and a couple tablespoons of Walden Farms Original BBQ sauce. Stir that around and let simmer for a few minutes to marinate the flavors together. 5.5 ounces of Sirloin Steak - 275 Calories (103 mg sodium) 3 Cups Stir Fry Vegetables - 75 Calories 1 slice no sodium Ezekiel Bread - 80 Calories 1/2 T Land o Lakes Light Butter - 25 Calories (48 mg sodium) 2 T Walden Farms BBQ sauce (210 mg sodium) 1 T Balsamic Vinegar 1/4 T Olive Oil to coat frying pan lightly - 30 Calories 2 T lemon juice - maybe 5 calories Total Calories - 485 (red meat adds up quick even in small servings like this, you could leave off the Ezekiel bread to keep this at 400 calories. I'm in maintenance mode so I'm adding a few calories over the weight loss norm) Total Sodium - 361 mg
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Grilled Chicken and Cucumber Tomato Salad

I'm not going to spend a lot of time on this dish. The point is under this system you're trying to remember the portions for lunch and dinner are 1 protein, 2 Vegetables, and 1 Starch for 400 calories or less. Keep the protein approximately the size of your palm and two vegetable servings each the size of your balled up fist. Then whatever starch you'll have around 50 calories, or use Ezekiel bread and accelerate weight loss. In the case above I was out of romaine lettuce, but had 3 cucumbers and cherry tomatoes. So while the chicken is browning in a small frying pan, wash and slice up the cuke and tomatoes while you're lightly toasting a piece of Ezekiel bread to mop up the butter and salad dressing left on the plate. Folks this dip left on the plate part is as good as the meal and adds an ever changing taste to Ezekiel bread. This is: 5 ounces of chicken breast cooked with 1/2 T Land o Lake light butter, seasoning, garlic powder, pepper, potassium salt. Cukes and tomatoes cut and dusted with Mrs. Dash Table Blend seasoning and Strawberry Balsamic Viniagrette and Ezekiel Bread. 5 ounces Chicken 150 Calories (50 mg Sodium) 1/2 T Land o Lakes Butter 25 Calories (48 mg Sodium) 1/2 Large Cucumber sliced 25 Calories Cup Cherry Totamtoes cut in half - 30 Caloies 1 Slice No Sodium Ezekiel Bread - 80 Calories 2 T Strawberry Balsamic Viniagrette - 25 Calories (170 mg Sodium) Total Calories - 335 Total Sodium - 268 mg
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California Cooking Sherry Wine, Beef Bouillon, and Butter Sauce

This is another variation of warm chicken & vegetable with a sauce over romaine lettuce. No need for salad dressing as this recipe will give you a half cup or more of delicious sauce. I'm posting it because I think it's great. The ingredients could be anything you have in the fridge you need to use up. Fish, Chicken, Beef, Shrimp, etc. and whatever vegetables you have to cut up and cook with the meat. For the dish above I: Brown the meat with a half cup or more of sliced mushrooms. Season to taste. Once meat is just brown on both sides dump a small cut up zucchini (or squash) and a cup of cherry tomatoes with a tablespoon of light butter, a couple tablespoons of California Cooking Sherry and one packet of Herbox No Sodium Beef Bouillon, garlic powder, pepper, seasoning to taste and just let it all simmer with a lid cover to help steam down the vegetables. I knew by the smell it would be good. The fluid from the zucchini and the cherry tomatoes contributes to the sauce mix. Just remember beef bouillon, Sherry cooking wine, and butter and whatever seasoning you have. It also makes a great sauce left on the plate as a dip for the Ezekiel bread. The next time I think I'll add a pinch of Xanthan Gum to thicken the sauce a bit.
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Grouper Dinner
These fillets were actually frozen solid when I got home from the office. The problem was each fillet was almost 2 inches thick. In order to quick thaw I put them in a small skillet half filled with water and basically boiled each side for about 10 minutes. Then I put them on the George Forman Grill with a little low sodium Old Bay Seafood Seasoning, Garlic Powder, some Potassium salt and pepper. While all that was going on I was boiling the gourmet yellow potatoes for 10 minutes then dropped a steamer basket full of green beans over the boiling potatoes and cooked another 10 minutes, 20 minutes total. In between I sliced a half cucumber I had left over from lunch into one serving. In about 30 minutes it all came together. Swirl hot potatoes in dry pan while hot with a little butter to coat. Do same with green beans. Low Fat Balsamic Dressing. 7 ounces Grouper - 234 Calories (130 mg sodium) 1/4 t Old Bay Low Sodium Seafood Seasoning - (100 mg sodium) 1/2 small potato equivalent - 50 calories Cup Green Beans - 25 Calories 1 T Land o Lake Light Butter 50 Calories (95 mg sodium) 1/3 large Cucumber 20 calories 1 slice Ezekiel Bread low sodium - 80 Calories Maple Grove Farms Balsamic Viniagrette - 15 Calories - (95 mg sodium) Total Calories - 474
(you should leave off the Ezekiel Bread from this dish to keep it under 400 calories, however to accelerate weight loss you would be better off to take off the potatoes and butter they're coated in.)
Total Sodium - 420 mg - notice how quickly the sodium adds up.
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Tuna Kabob on the George Foreman
Tuna Kabob with Sophia's Cilantro and Lime Salad Dressing Marinade I was at Sam's Club over the weekend and picked up a couple chicken kabobs (for my wife) and a couple Tuna Kabobs (for myself). My wife doesn't like Tuna steaks. I used the George Foreman to grill them and they turned out perfect. The Tuna was still rare in the middle. I used a great marinade salad dressing called Sophia's Cilantro and Lime. I boiled the potatoes for 20 minutes and added a steamer basket with broccoli 10 minutes in to the potatoes boiling. Everything was done in about 20 minutes. After you drain the boiling water swirl a little butter and the potatoes around. Broccoli doesn't swirl too well without falling apart.
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Healthy Steak Marinade & Berry Dessert
6 oz steak 250 calories + 50 calorie potato + 80 calorie Ezekiel Bread + 20 calories tomato w/dressing + 125 calorie dessert = 525 Calories
This was a great meal I'll definitely be making again. I went light on meal vegetables to add the Berry Dessert after dinner. It's difficult to buy steak for one person when you're trying to limit the portion to 5 to 6 ounces. For 2 people it's a bit easier as you're looking for about a 3/4 pound steak (12 ounces) with a bone add 3 or 4 ounces or make it a pound. Pictured above was a 12 ounce ribeye cut in half to make 2 servings.
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I've backed the steak calories down a bit from 300 to 250 because I cooked it on the George Foreman grill which removes some extra fat calories. Since I only have red meat twice a week (never 2 days in a row) I wanted some extra flavor. I found a healthy steak marinade from Oprah's website. Not an Oprah fan but I like this marinade. There's a marinade that may reduce toxic substances by up to 88 percent and is fat free, cholesterol free and loaded with B6, a particularly heart-healthy vitamin [source: Oprah]. Luckily, if you're having a barbecue, you probably have it on hand already. It's beer, and it's great for whatever type of steak you have in the fridge. This preparation offered by Oprah.com is a simple, tasty, slightly Southwestern mix of ingredients. Combine the following: 1 12-ounce bottle pilsner beer 1/4 cup fresh-squeezed lime juice 1 medium onion, finely chopped 3 cloves garlic, minced 1 jalapeno pepper, seeded and finely chopped 1/4 cup fresh cilantro, chopped Just sprinkle the steak with salt (not too much!) and fresh pepper, very lightly coat with heart-healthy olive oil, and place in a large plastic bag. Pour in marinade, making sure steak is entirely submerged. Marinate for at least two and up to six hours -- then throw on the grill, cook to at least 145 degrees Fahrenheit for safety, and enjoy!
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Chicken Fajitas
Whenever I discover something new I try to pass it along so the diet is constantly rotating new dishes in to guard against food fatigue. This was one each: red, green, and yellow bell pepper, one white onion, and about a quarter purple onion for 2 servings of fajitas. Everything above is cut into strips 3 to 4 inches long and about 1/2" wide. I took 2 - 5 oz servings of chicken breast and also cut into strips about 2 to 3 inches long. Brown in deep skillet in a 1/2 tablespoon of olive oil. Season to taste, I use pepper, potassium salt, onion powder, garlic powder, some chicken seasoning. Once chicken is almost done in a hot skillet, splash 3 or 4 times with balsamic vinegar to taste which will glaze the chicken giving it a grilled look. Once chicken is glazed and stirred around dump all the fajita vegetables in on top and dust with two packets of Herbox Chicken Bullion and a tablespoon of lite butter. Put a lid on skillet let simmer on low (stir occassionally) and start working on the salad. Put a slice of Ezekiel Toast to toast lightly. Great for mopping up leftover sauce and dressing.
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Fajitas continued: I peel and slice a whole cucumber, I cut a cup of cherry tomatoes in half, and slice 3 radishes. I put all this in a Tupperware container, dust with Mrs. Dash Table Blend and add 2 tablespoons of lite Balsamic Vinegar salad dressing. Cover with lid and shake. Makes 2 servings. Split onto 2 plates. Here's the rundown: 5 oz. Chicken Breast cut into slices - 150 calories (50 mg sodium) 1/2 - Green Bell Pepper - 15 calories 1/2 - Yellow Bell Pepper - 15 calories 1/2 - Red Bell Pepper - 15 calories 1/2 White Onion - 30 calories 1/4 cup Purple Onion - 15 calories 1 packs Herbox Chicken Bullion 1/2 T Land o Lake Light Butter - 25 Calories (45 mg sodium) 1/4 T Olive Oil - 30 Calories Potassium Salt, Pepper, Seasoning Salad: 1/2 Cucumber sliced - 22 calories 1/2 cup cherry tomatoes sliced in half - 20 calories 1 sliced radish - 3 calories 1 T Lite Balsamic Vinegar Dressing - 5 calories (50 mg sodium) 1 slice Ezekiel Bread - 80 Calories
Total Calories - 425 Calories Total Sodium - 145 mg
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Chicken & Summer Salad under 400 Calories
This was the Costco Fridge to Freezer vacuum sealed chicken grilled with some Waldon Farms BBQ sauce. The summer salad was green apples, cucumbers, tomato, and red onion mixed with a few splashes of lime and Sophia's Cilantro and Lime dressing. Add a slice of Ezekiel Cinnamon and Raisin bread lightly toasted. Delicious. About 350 calories.
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Chicken & Summer Salad under 400 Calories
This has quickly become one of my favorite meals. This is a boneless, skinless chicken thigh pan grilled. (best as a post weight loss meal or occasionally like red meat) I brown the chicken thigh on one side in a large frying pan, turn it over and add a half cup of red onions on one side and half a cup of mushrooms on the other side. I then add a teaspoon of light butter to the onion side and a teaspoon of light butter to the mushroom side (about 35 calories). I dust the whole thing with garlic and onion powder, pepper, and Mrs. Dash Onion Herb and a little sprinkle of sea salt. Cook until the onion and shrooms start to burn to the pan and stir and serve. Then pour a tablespoon of Walden Farms BBQ sauce over the top like a gravy. Man is it delicious.
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Chicken Thigh Veggie Stew Mix
Chicken thigh veggie stew. This is a quick low calorie lunch that's also filling. This was 1 1/2 cups of the stewed veggie mix I make on the weekend. This veggie mix was 2 large zucchini, 3 large squash, 2 large heirloom tomatoes, and a Vidalia onion. Simply brown the chicken and add the veggie mix from the fridge, turn down to low, wait till it bubbles, stir and serve with a slice of Ezekiel Bread. I added a couple tablespoons of Waldon Farms Thick and Spicy BBQ sauce for flavor plus garlic and onion powder, pepper, and some Mrs. Dash seasoning. The chicken thigh adds so much more flavor to the stew than chicken breast. Approximately 315 calories
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Shrimp with Orange Lime Salsa
This is the Walmart $5.48 - 14 oz bag of frozen large shrimp (2 7 oz. servings) that's a 7 oz serving pictured above. Rinse shrimp until the water runs clear to get rid of as much sodium as possible. Spoon the Orange Lime Salsa Salad Mix into 4 romaine lettuce leaves. Marinate shrimp for 10 minutes in Sophias Cilantro Lime Dressing then steam for 3 to 5 minutes. Melt a half tablespoon of light butter to dip shrimp. Dust the finished dish with Old Bay Low Sodium seafood seasoning. Add a slice of Cinnamon Raisin Ezekiel Bread to mop up all the extra dressing and butter. Delicious.
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I was so impressed with this Orange Lime Salsa Salad I made it again for lunch and documented the process for anyone who wants to try it below. The picture above is only about 3.5 to 4 ounces of shrimp. About what a restaurant serves for $10 to $15.
Chop up 2 small naval oranges, 1 large tomato, 3 small gourmet cucumbers, 1/4 Vidalia Onion, 2 Tablespoons Sophia's Cilantro Lime Dressing, splash or two of lime juice, seasoning to taste. This makes two large servings, 3 or 4 smaller servings.
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Six Quart Crock Pot of Vegetables for the Week
I had a July 4th party at our house where a neighbor brought this stewed vegetable casserole that almost no one tried. I put it in the fridge in tupperware and dipped out of it all week for vegetable servings. It occurred to me, why not stew a bunch of vegetables on the weekend and take one cup servings out all week. One cup of cooked vegetables equals two cups of raw vegetables and approximately 50 calories. I made stewed vegetables the first couple of times in a deep frying pan and lid on low heat for an hour. You have to turn it occassionally to keep them from burning. This method takes up a couple hours of your time. Using a crock pot is a much better solution because you just put it on low and walk away from it. You don't have to worry about burning and turning the mix. Also because it cooks with very low heat over a longer period of time the vegetables should lose less nutrients. I do turn the mix once or twice in the 4 hour cook period. Don't cook the mix any longer than 4 hours, (directions will call for 10 hours to stew vegetables) or where the vegetables are still a bit firm because the mix will marinate all week.
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I get up Saturday morning and hit the Farmers Markets and/or Grocery Store for a stewed vegetable mix that might use these ingredients: 3 Yellow Squash 3 Zuchinni 4 large ripe organic tomatoes (water from these tomatoes will make this a stewed mix, that's why they need to be organic, you don't want Meixican tomatoes irrigated with waste water to make your vegetable stew) 1 or 2 bell peppers 2 bunches of green onions Package or two of sliced mushrooms Crushed Garlic Couple Packages of Herbox Beef or Chicken Bouillon Seasoning Or, whatever ingredients you like, just stay away from carrots, and white, yellow, and purple onions, and corn, or green peas as these vegetables will turn to sugar in your system. We're trying to limit that. Also, even after the weight loss phase, unless you know who grew the corn take it for granted it's Monsanto GMO and avoid it. I simply don't eat corn anymore as I consider it processed food and poses a hazard to my health. Come home and wash and slice all the vegetables. Place into a six quart crock pot with lid on, like pictured above, and walk away from it for 4 hours. Turn it off and let it cool naturally. Put in stackable Tupperware and dip from all week. Below picture is stewed vegatbles I made in a skillet, on the right (crock pot would make twice that much). On the left is a peach crisp dessert. The peach crisp and vegetables took a couple hours Saturday morning to use all week. The Portabello Mushrooms give the stew liquid a dark color. I don't use Portebello's in the stew mix anymore. I do use regular sliced mushrooms though.
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Healthy Pumpkin Pie made w/Stevia
This is my 2 for 1 Pumpkin Pie Recipe. I found I consistently had extra pie mix left over from a standard 15 oz. can of Libby's 100% Pure Pumpkin Pie Mix that would not fit in the 9 inch graham cracker crust. This recipe using the 15 oz can of Pumpkin would fill a 9 inch crust to the brim plus a couple small baking dishs. It occurred to me it would be better to just make 2 pies (2 for 1) where each piece is just a little thinner. It also cuts the calories in each piece. The 9" graham cracker crust is only $1.50 a piece. Here's the Libby's Famous Pumpkin Pie Recipe (2 for 1 deal): 3/4 cup Stevia 0 calories 1/2 tsp potassium salt - 0 calories 1 tsp ground cinnamon - 0 calories 1/2 tsp ground ginger - 0 calories 1/4 tsp ground clove - 0 calories 2 large eggs - 140 calories - 130 mg sodium 1 15 oz can Libby's 100% Pure Pumpkin Pie Mix - 140 calories - 20 mg sodium 1 can 12 fl oz Carnation Evaporated Milk - 480 calories - 360 mg sodium 2 unbaked 9 inch Keebler Ready Crust Reduced Fat - 800 calories - 800 mg sodium Total Calories - 2,240 Total Sodium - 2,110 mg Makes 16 slices (2 pies 8 slices each): 140 calories a slice 132 mg sodium
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You have to cut back on the baking time when you make 2 for 1. The standard pie bake time of 425 degrees for 15 minutes and 350 degrees for another 45-50 minutes will be too dry when using less mix in each pie. I've already made that mistake. They were still good just a bit dry. For 2 for 1 bake: Bake for 425 degrees for 12 minutes, Reduce heat to 350 degrees and bake another 25 minutes.
The interesting thing about Libby's 100% Pure Pumpkin Pie mix is the ingredients just reads "Pumpkin". That's very unusual. Most canned pie mixes have all kinds of chemicals, high fructose corn syrup or excessive sugar making it off limits for weight loss.
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Healthy Peach Crisp using Stevia

I was at Whole Foods Market the other day shopping for the hard to find condiments and nutrition bars I use when I ran across their 365 Brand canned peaches for $1.69. No sugar, high fructose corn syrup, sodium, or other crack-food ingredients. The ingredients simply read "Peaches, Water and Pear Juice". Unusual. Hmmmm I thought...this would be a whole lot easier than boiling and peeling and slicing fresh peaches for Peach Crisp Dessert. So I buy 4 cans. If you don't have a Whole Foods Market in your area you can find these kinds of clean, organic canned fruits at most health food stores. Some large grocery stores with a "whole foods" section may have them. You just have to read labels. I'm constantly searching for that 1 in a 100 products that won't make you fat and ultimately dead. I buttered a 8 X 12 glass baking dish, opened the cans and used a fork to pull the peaches out and place in the dish. I will only use the pear juice from one can because this is all the dish will hold. It also reduces the calories a bit. We'll be using a tablespoon of Xanthan Gum to thicken that cup of pear juice into a thick pie filling.
With a fork I've pulled all the peaches out and placed in dish. I took the juice from one can and poured over the mix. I drank the juice from the other 3 cans.
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In a seperate bowl mix 1 cup of Stevia, 1 tablespoon Xanthan Gum, and 2 tablespoons of cinnamon and mix thoroughly. Then sprinkle evenly over the top of the peaches. Then with a spatula or spoon turn the stevia mixture into the peaches.
This is what the Stevia mix looks liked turned under and mixed with the peaches. That little tablespoon of Xanthan Gum will gel that pear juice, stevia, and cinnamon into a delicious pie filling. Topping Mix Directions: In a clean bowl mix 1 cup of stevia and two tablespoons of regular molasses (not black molasses) to make a stevia substitute for brown sugar. Heat 2 tablespoons of Land o Lakes light butter in a small skillet. Mix brown stevia mixture, 1 cup of Oats, 1 tablespoon of cinnamon, and melted butter in a bowl until crumbly. Then sprinkle and spread over the top.
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Healthy Peach Crisp Continued 3 of 3 Then simply bake at 350 degrees for 45 minutes. Will make 10 servings about 3 inches square. Peach Mix: 4 Cans of Peaches (adjusted down for juice) 600 Calories (140 mg sodium) 1 Cup Stevia - 0 Calories 2 Tablespoons of Cinnamon 1 Tablespoon of Xanthan Gum - 30 Calories (10 mg sodium) Crisp Topping Mix: 1 Cup Stevia 2 Tablespoons Malasses - 140 Calories (40 mg sodium) 1 Tablespoon Cinnamon 1 Cup Oats - 300 Calories 2 Tablespoons Land o Lakes Light Butter - 100 Calories ( 190 mg sodium) Total Calories - 1170 (divided by 10 servings = 117 Calories per serving) Total Sodium - 380 mg (divided by 10 = 38 mg per serving) This is the equivalent of one fruit serving and one starch serving. If you add 2 tablespoons of Reddi Wip topping cut back on 1 ounce of protein at either lunch or dinner.
Absolutely delicious, and as sweet as any sugar dessert, and less calories than a nutrition bar. And no glycemic spike on your blood because of the Stevia. Remember when buying canned food products that you never want to buy a dented can. Cans are coated inside to protect the food from the metal. When a can is dented you most likely have raw metal contact reacting with and corrupting the food. This corruption process takes quite a bit of time, however why take a chance. Let someone who doesn't know this buy dented cans. The idea is to eat as fresh as possible.
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Here's the made exactly like the peach crisp using Stevia, oatmeal and brown Stevia (Stevia + molasses***). The goal again was to create an apple dessert; without the refined sugar effects on blood sugar, without white flour, and almost no sodium. So again, except for the oatmeal (about 38 calories per serving - 1 starch serving) this recipe should be similar to eating the same calories in fruit. This picture is after baking. One serving (2.5 X 2.5 inch) topped with sugar free Cool Whip.
Apple Crisp Dessert
Again the finished product was delicious. As sweet as any sugar dessert without the sugar calories or blood glucose spike. The Cool Whip adds the finishing touch. Here's the recipe: 2 lbs of Granny Smith Green Apples (peeled, sliced, cored, about 12 small apples, 60 calories each) - 720 calories 1 Cup Stevia sugar substitute (mix with Apples) - 0 calories 1 tablespoon Xanthan Gum** (thickener for apple mix) - 30 calories (10 mg sodium) 2 tablespoons cinnamon (mix with apples) Topping: 3 - tablespoons of Land o Lakes Light Butter - 150 calories (270 mg sodium) 1 - Cups Quaker Oats - 450 calories 2 - tablespoons cinnamon (for topping) 2 tablespoon Molasses - 140 calories (20 mg sodium) 1 Cup Stevia brown sugar substitute*** (for topping) 0 calories Total Calories 1,490 Total Sodium - 300 mg
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Apple Crisp Dessert
continued
One serving (about 2.5 X 2.5 inch square - 12 servings in dish) - 124 Calories & 25 mg sodium (with 4 tbsp Lite Cool Whip 174 calories - 25 mg sodium) The lite cool whip adds more of a dessert feel and taste (2 tbsp = 25 calories, 4 tbsp = 50 calories). Instructions: Use a 8 X 11 baking dish as 2 lbs of peeled and cored apples take up more room than 3 lbs. of peaches. Slice apples thin (1/4 to 3/8 inch) to help cook down. Put apples in buttered 8 X 11 baking dish. In a mixing bowl combine 1 cup Stevia, Xanthan Gum and 2 T Cinnamon and mix well. Sprinkle mix over apples evenly, use spatula to turn apples. Spread apples and push down into dish. Topping: In a mixing bowl mix 2 T Molasses and 1 Cup Stevia to make a brown sugar substitute. Melt butter (in a pan, not nuked). Mix brown Stevia, 1.5 cups Oatmeal, melted butter, and extra cinnamon and spread evenly on top of apples. Bake at 375 degrees for 45 minutes until topping is brown.
* Stevia sweetener is produced from the species of herb called Stevia rebaudiana Bertoni, which is also known as sweet leaf or sugar leaf.Stevia sweetener is made by extracting the leafs sweetening agents: glycosides, steviosides, and rebaudiosides. These agents give Stevia sweetener a sweet taste that it 250 to 300 times sweeter than that of sucrose, the sweetening agent in sugar. Further, the body does not metabolize the glycosides in Stevia sweetener, which results in a caloric intake of zero. Stevia sweetener is not only sweeter than sugar, but it is also healthier. Japan has known this for many years and, accordingly, Stevia sweetener has been the number one sugar substitute there for decades. ** Xanthan Gum is made from the outer layer of a tiny, inactive bacterium called Xanthomonas campestris. It is an excellent all purpose thickener for dressings, gravies and sauces. It's unique ability to hold small particles of food together makes it the ideal substitute for gluten in gluten-free baking. Most recipes call for only 1 or 2 teaspoons, so it goes a long way. *** Brown Sugar is basically 2 tablespoons of Molasses to 1 cup of white sugar. I'm making my own brown Stevia using the same formula.
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Plain frozen Strawberry & Blueberry Dessert

I discovered something about the Strawberry/Blueberry Crisp that I thought I would share. I buy fresh frozen strawberries and fresh frozen blueberries. The last one I made I used 3 - 1 lb. bags of strawberries and 1 - 1 lb. bag of blueberries. Again, check the ingredients to make sure it reads just strawberries, or blueberries. Many frozen fruit have all kinds of extra crack food ingredients. I brought them home and was busy with other things so I decided to go ahead and butter a 9 X 13 baking dish and just dump the frozen berries in the baking dish, covered up, and left them in the fridge. It was two days before I got back to them. But what I discovered makes a much better Berry Crisp Dessert plus it makes a good quick dessert. The berries actually thawed and created a thick syrup like juice and the strawberries had softened and made the best berry crisp I've made yet. This is a picture of the thawed berries after 2 days before mixing any ingredients. I haven't tried it yet, but you could almost make a dessert out of this without adding anything else. Extremely simple. Open bags, dump contents in a baking dish, let thaw and gel for a day or two. Dip out cold berries into a glass bowl and add a little spray whip cream.
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Strawberry/Blueberry Crisp with Stevia
As sweet as any sugar dessert with 0 (zero) calories and 0 (zero) glycemic index from the Stevia. Wow! I used frozen strawberries and frozen blueberries. As long as the fresh frozen ingredients read only strawberries and only blueberries I would rather use the frozen as it's quicker and easier. Makes 12 servings about 3" X 3" Berry Mix: 4 lbs Frozen Strawberries (2-2 lb bags) - 1,000 calories - 0 sodium 1 lb bag Frozen Blueberries - 210 calories - 0 sodium 1 cup Stevia - 0 calories (berry mix) 1 T Xanthan Gum - 30 calories - 10 mg sodium 2 T Ground Cinnamon - 0 calories Mix all ingredients listed above and dump in a 8 X 11 buttered baking dish. Clean mixing bowl for topping mix. Topping: 1 cup Stevia - 0 Calories 2 T Molasses - 140 calories - 40 mg sodium 3 T Land O Lakes lite butter - 150 calories - 270 mg sodium 1.5 C Quaker Oatmeal - 450 calories - 0 sodium 2 T Cinnamon - 0 calories
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Strawberry/Blueberry Crisp
continued
Mix Stevia and Molasses together in mixing bowl to make a brown sugar substitute. Add Oatmeal, Cinnamon, melted Butter and mix thoroughly. Spread evenly on top of berry mix. Bake at 350 degrees for 45 minutes. Let cool and gel. Add whipped topping or eat it without. Total calories - 1,980 Total Sodium - 320 mg
Calories per 3" X 3" serving - 165 Sodium per serving - 27 mg
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Strawberries and Cream

Here's a simple, quick dessert using a Cup of Strawberries, and this is probably 5 or 6 Tablespoons of Reddi Wip spray Whip Cream. Cup Strawberries 50 Calories 6 Tablespoons Reddi Wip Cream - 60 Calories Total Calories - 110
Make sure you buy the Reddi Wip with the blue cap that says real cream on the front. It has no high fructose corn syrup.
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Strawberries & Blueberries Short Cookie
This is a whole grain snack cookie about the size of a nutrition bar, 130 calories, crumbled on the thawed frozen berry mix. These cookies came from Costco from the same company that make the Aussie Bites. The ingredients are similar, a couple crumbled Aussie Bites will work also. Add spray Reddi Wip Real Cream topping, That whole grain crumble is about the same calories as a graham cracker crust, but it's much larger. If dieting take one 500 mg Natrol Carb Intercept white bean extract. From now on I'll be using this trick on cold fruit mixes in the refrigerator instead of baking oatmeal toppings into Apple Crisp, Peach Crisp, or Strawberry Crisp. This is much, much better than an oatmeal topping that's sat in the fridge for a few days. This would also work well for canned peaches, pears, or pineapple (without crack food ingredients or sugar added) like the Whole Foods 365 brand. Put the canned fruit in the fridge to let cool, open cold can, fork out a serving in bowl, add Reddi Wip topping, and crumble a healthy whole grain cookie over it. Try it it's great.
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Quick Office Snack
Just dump 3 or 4 lbs of frozen strawberries and 1 lb of frozen blueberries into a glass baking dish, cover and put in the frige for 2 days. It'll melt into this syrupy, soft dessert that'll last all week. KASHI also has a couple healthy cookies made from whole grains, dried fruit, and nuts. Some even have dark chocolate chips.
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Peaches and Cream Dessert
You have to read labels to find clean canned fruit without added sugar or splenda or a whole list of egregious chemicals. Whole Foods has a 365 Brand of clean canned peaches in pear juice and to my surprise I found a Libby's brand of 100% real peaches in pear juice at Ingles. This makes a quick dessert. I put the canned peaches in the frige and simply open, fork out into bowl, spray Reddi Wip topping and crumble half a Kashi TLC Oatmeal and Flax cookie. Mmmmm. 1/2 can peaches - 82 calories 1/2 Kashi Oatmeal and Flax TLC Cookie - 65 calories 3 Tablespoons of Reddi Wip Topping - 45 Calories Total Calories - 192
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Pineapple and Cream Dessert
This is the Whole Foods 365 brand of clean canned "All Natural" Pineapple. Simply chill the can in the frige, open fork out a half can, spray Redi Wip topping, crumble half a Kashi TLC Oatmeal cookie and eat. The picture actually depicts a whole can of pineapple, but I'm in maintenance mode. 1/2 can 365 Brand Pineapple - 70 Calories 1/2 Kashi Oatmeal and Flax Cookie - 65 Calories 3 Tablespoons Reddi Wip Cream - 45 Calories Total Calories - 180
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Condiments:
I've referred to several condiments throughout this PDF.
Walden Farms has a whole line of calorie free, sugar free, and carb free salad dressings. I've tried the Italian and the Ranch, both of which were not bad at all. They're diabetic friendly as well.
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Maple Grove Farms of Vermont Fat Free Balsamic Vinaigrette is a good salad dressing I'm currently
using that has no sugar and relatively low sodium content, only 5 calories for 2 tablespoons and only 160 mg sodium. I like it because it has both balsamic vinegar as well as cider vinegar. See the next post for why I like a convenient source of cider vinegar. Also, because cider vinegar is a potent source of potassium it helps to neutralize the effects of the 160 mg of sodium. Any salad dressing with less than 200 mg of sodium in 2 tablespoons is good, but hard to find.
Another choice I'm using is
Ken's Steak House Lite Olive Oil Vinaigrette. However it's 60 calories for 2 tablespoons
and 240 mg of sodium. Sugar is the 5th ingredient and contributes 2 grams to the calories.
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I've found several other products from Maple Grove Farms of Vermont that seem healthy and thought you may also be interested. Below find a 2 page PDF file (5.9 MB might take a minute or two to open) with many of their products and history. I'll be trying more of their products as I can find them. Seems like the larger Walmart grocery stores have some of the line. Many larger grocery store chains also carry the line. However, many of their salad dressings have high fructose corn syrup as one of the main ingredients so you have to read the label. Today though at Walmart I found several that actually had "No High Fructose Corn Syrup" (HFCS) on the front label. I also found a raspberry vinaigrette dressing with no sugar or HFCS with only 220 mg of sodium. It was also a source of cider vinegar. See their brochure here: http://www.maplegrove.com/pdf/7932MGFBrochureL_sm.pdf
Looks like Maple Grove Farms has been featured on NBC News Today Show, see that segment at their home page: http://www.maplegrove.com/index.asp
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Annies Naturals
Creamy Raspberry Vinaigrette 2 T = 40 calories - 55 mg sodium
Creamy Lite Honey Mustard 2 T = 40 calories - 125 mg sodium (creamy delicious)
Creamy Natural Balsamic 2 T = 100 calories - 55 mg sodium
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http://www.waldenfarms.com/products/all_products.html
Walden Farms also produces a sugar free, carb free, and calorie free BBQ sauce. I love this stuff and can't believe this can be done. I can buy it 20% cheaper from my local health food store than I can directly from Walden farms. So shop around.
This is the Walden Farms Calorie Free BBQ Sauce. This is basically a sodium source since you have no calories to be concerned about. Use sparingly due to sodium content. When I first found this stuff I thought I would break into the happy banana dance right there in the store. I think my first thought was "There is a God, and he must like BBQ sauce too". http://www.waldenfarms.com/products/all_products.html
Sugar free, calorie free Ketchup and Cocktail
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Pancake syrup
Light Land o Lakes Butter available at most stores
I also recommend all the Mrs. Dash Salt-Free seasoning mixes. I use the Table Blend, Garlic Herb, Lemon Pepper, Extra Spicy as their two salt-free marinade mixes for meat. Be careful with the marinade mixes as it has sugar as one of the main ingredients.
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Sodium Free bouillon. Once I saw the sodium content for regular
bouillon cubes at over 2,000mg per cube I started looking for an alternative. I'm looking for sodium sources but not at these levels for something smaller than a dice. I found this brand in my local grocery store in both chicken and beef. However, I'm not sure about the ingredients. Anything that says "With Other Natural Ingredients" with ingredient words that start with the first four letters "mono" bother me. So I'm looking for a better solution. The package does say "No MSG" though. Who knows? I think it's better than using regular 2,000 mg sodium bouillon cubes.
Natures Own bread if you dont like Ezekiel Bread. This is the bread used by Weight Watchers as it has no sugar. This is in most stores:
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Should You Switch to Potassium Salt?
http://www.3fatchicks.com/should-you...otassium-salt/ Potassium salt is a substitute for regular table salt (sodium-chloride) that contains only half of the amount of sodium as table salt. It is known as a half-salt substitute and provides all of the seasoning and flavoring benefits of regular salt without all of the bad side effects, such as high blood pressure. There are certain people that are more at-risk of these side effects than others. These people should take the necessary precautions (replacing table salt with potassium salt) to prevent these serious health conditions from occurring. High Blood Pressure High blood pressure is a leading cause of heart attack, stroke and other heart-related problems. It is a serious condition that could result in death. Sodium raises blood pressure because it pulls more water into your blood stream than can be filtered, causing your arteries to work harder to push your blood through your veins, raising your blood pressure. Even if you dont have high blood pressure, you may still be at risk of getting it if you continue to take in more salt than your body can handle. Who Is at Risk? Men above the age of 40 and women above the age of 45 should consider switching to potassium salt. It is at these ages that many people find they have difficulties with blood pressure. As the body ages, it has to work harder to function normally, causing blood pressure to rise naturally. Switching to potassium salts at this age is a good idea, even if your blood pressure is normal. If you have a family history of high blood pressure hypertension, heart disease or any other heart-related illnesses, you should switch to potassium salt. This simple act can greatly reduce your risk and make you healthier all around. If you have diabetes or high high blood sugar you should consider switching to potassium salt. The added benefits of the half-salt substitute will ease pressure on your body, making your blood flow smoothly while potentially lowering your risk of high blood sugar-related illnesses.
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Why Switch to Potassium Salt? Besides greatly reducing your risk of high blood pressure, and consequently of heart attack or stroke, potassium salt also offers the benefits of potassium. Many times when people suffer from high blood pressure, it is because they have high sodium and low potassium. Potassium is an often underrated element that helps keep your body healthy and working properly and is responsible for the correct function of your muscles. Potassium salt brings your sodium level down and increases your potassium level. This also increases muscle growth and allows your muscles to contract, stretch and perform to the best of their ability. Changing to potassium salt is a great idea for anyone, no matter age or family history. You need sodium to survive, but you get much of your needed amount from foods that naturally contain it. When you add table salt to your meals, you risk taking in more than your daily allowance. Using potassium salt is a great way to cut down on the added amount of sodium you take in each day, and it still allows you to enjoy your meals how you like them.
Getting Rid of Fruit Flies
One issue youll discover when you start bringing bags full of fruit into your home will be an occasional fruit fly problem. An easy solution is to put out a small container with a couple tablespoons of apple cider vinegar and a drop or two of dish soap, stir around and place near your fruit or garbage can. This picture shows the little containers sauce comes in at restaurants. I personally dont use a lid with a hole.
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KIND Nutrition Bars

Post weight loss, I've found a brand of nutrition bars called KIND.
Kind bars are nutritionally dense, with no refined sugar and the right combination of natural protein, carbs and healthy fats so you won't get hungry or snack on junk! Kind Fruit & Nut bars are delicious, all natural, gluten free, wheat free and dairy free. This healthy snack bar contains no trans fats. It's a rich source of fiber, low in sodium and contains a low GI. Fruit & Nut Delight is a crunchy, classic blend of heart healthy mixed nuts (Almonds, Brazil nuts, peanuts and walnuts), dried apricots, raisins and a drizzle of honey. Each bar contains 5g of protein, 4g fiber and only 180 calories. Fruit & Nuts in Yogurt puts a spin on the classic, Fruit & Nut Delight and is a nutrient-rich snack with 4g of fiber, 4g Protein plus magnesium, copper, folic acid, potassium and vitamin E. No need for a spoon for this yogurt, fruit and nuts. Nut Delight is a satisfying and crunchy, blend of Mixed nuts (peanuts, almonds, brazil nuts, walnuts). Enriched with flax seed, these bars are an excellent source of omega-3s, the good-for-you fats found in olive oil and avocado. With 7g Protein, 3g fiber, and only 5g sugar, this is a nutty crunchy superstar. Walnut & Date is a chewy blend of walnuts and fiber-rich dates. Each bar is rich in alpha-linolenic acid and essential omega-3's walnuts, which play a vital role in promoting optimal circulatory function. With only 170 calories and 3g fiber Walnut & Date is a favorite of many. Macadamia & Apricot is a fiber-rich chewy, balanced blend of whole macademia nuts and tangy apricots with omega-3's and antioxidants, beta carotene, potassium. Almond & Coconut is a a guilt-free way to satisfy any sweet tooth with a hearty blend of almonds and coconut, 4g protein and 4g fiber. Almond & Apricot is a fiber-rich mixture of whole almonds, apricots and coconut and only 190 calories and 5g fiber. Almond & Apricots in Yogurt is a hearty mixture of chewy and crunchy whole almonds, Yogurt, apricots and coconut with 4g fiber and only 190 calories. Sesame & Peanuts with Chocolate is made to please a health conscious sweet tooth--a blend of peanuts and roasted sesame seeds drizzled with milk chocolate.
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Here's some information. It's normally found at most health food stores. It's found in the freezer section. You buy it frozen and keep it frozen until used. I lightly toast it right out of the freezer. Don't burn it or you'll kill the benefits of the sprouts and amino acids. Some chains like Publix have it in their freezer section. I'm willing to bet money when we get to heaven and ask what the benefits of Ezekiel bread are we'll learn that there are literally hundreds of benefits it has for the body.
What is Ezekiel Bread?
Inspired by the Holy Scripture verse Ezekiel 4:9., "Take also unto thee Wheat, and Barley, and beans, and lentils, and millet, and Spelt, and put them in one vessel, and make bread of it..."
Ezekiel 4:9 Organic Sprouted Whole Grain Products are: Flourless, Organic, Complete Protein, and Sprouted Whole Grain
We discovered when these six grains and legumes are sprouted and combined, an amazing thing happens. A complete protein is created that closely parallels the protein found in milk and eggs. In fact, the protein quality is so high, that it is 84.3% as efficient as the highest recognized source of protein, containing all 9 essential amino acids. There are 18 amino acids present in this unique bread from all vegetable sources naturally balanced in nature. Ezekiel 4:9 Bread, made from freshly sprouted organically grown grains, is naturally flavorful and bursting with nutrients. Rich in protein, vitamins, minerals and natural fiber with no added fat. Try it served warm to release its exceptionally rich nutty flavor.
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Nutrion Bars
If at the end of the day you realize you are under the 1,200 calories for a female or 1,400 calories for a male....also, sometimes during that 4 hours after dinner and before bedtime youll need something to fill that gap. You can use a nutrition bar preferably from soy, (not nuts and cereal) 140 calories with not more than 30% from fat. Some bars are 180 calories. If used, the last snack at least 2 hours before bedtime. Highly processed and made by Kraft which is known to use GMO soy. A problem I recognize. You should find a non-GMO solution. This brand is available everywhere and easy to get. I prefer the Cinnamon Raisin and Chocolate ones. They
also have Maple Butter, Caramel Peanut, and Peanut Butter. Theyre not bad.
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What is Xylitol?
For anyone who doesn't like Stevia you might try Xylitol. It has 2/3rds the calories of sugar and doesn't cause the blood glucose spike. I've made the strawberry, peach and apple crisp using Xylitol where I used exactly half what the recipe called for in place of sugar. When I use Stevia I use the same amount the recipe calls for for sugar.
Xylitol is a naturally occurring carbohydrate. It is found in fibrous vegetables and fruit. It also occurs naturally in our bodies in fact, an average size adult manufactures up to 15 grams of xylitol daily during normal metabolism. Pure xylitol is a white crystalline substance that looks and tastes like sugar. Xylitol has been used as a sweetener in foods since the 1960's. Xylitol is only slowly absorbed and partially utilized; therefore a reduced calorie claim is allowed: 2.4 calories per gram or 40% less than other carbohydrates. In addition, the body does not require insulin to metabolize xylitol, which has made it a widely used sweetener for the diabetic diet in some countries. In the U.S., xylitol is approved as a food additive in unlimited quantity for foods with special dietary purposes. Xylitol is widely recognized as a cavity fighter. Over 25 years of testing in widely different conditions confirm that xylitol use reduces tooth decay rates both in high-risk groups (high caries prevalence, poor nutrition, and poor oral hygiene) and in low-risk groups (low caries incidence using all current prevention recommendations). Sugarfree chewing gums and candies made with xylitol as the principal sweetener have already received official endorsements from six national dental associations.
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Xylitol has also been shown to provide nasal relief. The addition of precise amounts of xylitol to saline nasal spray has been shown to make it more effective in moisturizing and clearing the nasal passages. Xylitol helps prevent bacteria from adhering and helps the bodys natural cleansing processes to clear away these harmful bacteria, reducing the risk of infection. In addition, research has shown other medical benefits of xylitol due to its effect on many types of bacteria. Where Xylitol Comes From Xylitol is found widely in nature. In addition to a variety of fruits and vegetables, Xylitol is also commonly extracted from birch bark. It is important to remember, however, that Xylitol is a specific molecule. The Xylitol extracted from one source is exactly the same as Xylitol from any other source just as the sugar (sucrose) extracted from beets is exactly the same as the sugar we get from sugar cane.
From: http://www.xylitol.org/about-xylitol
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George Foreman Grill vs the Frying Pan
When I first started losing weight I used this George Foreman Grill for many meals. It basically allows you to grill indoors. The benefit is its ability to cook top and bottom, or both sides at once. It'll cook that 8 oz. chicken breast in about 3 minutes. So you've got to be fast to put the salad or veges together and toast the Ezekiel Bread before George has the meat cooked. I've put together many grilled chicken salads in 10 minutes or less using a George Foreman. For a guy or a single person they're great. Just a tad difficult to clean. You can get the small single George Foreman for about $20 at Walmart. They're just a little harder to clean because you have to put the whole thing in the sink under running water. Since it's an electrical device that seems a little strange. After some time I graduated to the $50 double cook model pictured above with grill plates that come off for cleaning. Much better design, plus this model has the ability to control the heat from low to wide-open-high. The problem with wide-open-high is it cooks so fast it burns off most of the seasoning and spices you add to the meat. Because it tends to blast cook chicken and burn off the seasoning I use a small or large enameled frying pan for about 80% of what I cook myself. Enameled frying pans are also easier to clean than the George Foreman. There is still a place for the George Forman though. I still use it for indoor grilling of steaks, lean ground beef and turkey burgers. For red meat it's great as it runs some of that fat down into that tray to be discarded. It's not too big a deal if you have to buy 85/15 burger instead of 93/7 because the Foreman will cook it off anyway. I also
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use it for thick fillets of some fish like salmon and grouper, and maybe a shrimp kabob made indoors. They're still good for chicken cooked in a hurry if you put the seasoning and spice on after it's been cooked. If the chicken breast is thick I fillet it open in a heart shape like the piece pictured on the grill above. For ease of everyday cooking and cleanup I'll take the small or large frying pan. I can get more creative and splash a little of this, add some butter, a little cooking wine, bouillon, dust the whole thing in no-sodium seasoning, squeeze some lemon juice in, splash some balsamic vinegar, crush some garlic, or throw in some BBQ sauce to swirl around with the meat. You can't do those things on a George Foreman.
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Food Diary Tracking calories
Food Diary Link: https://www.onlinefilefolder.com/3sasjtcLD22kZ4 I highly recommend using a Food Diary for several reasons: - the most important reason is accountability to yourself, - next it helps to determine when youre exceeding or when theres room to add calories, - and it gives you experience at tracking and documenting caloric intake so eventually you can do it mentally. The picture above is my regular food diary where I track the meals, calories, water, inch loss and weight loss. If the program is not working for you this will help you to look back and see why. Also you have a perfect history of exactly how you eat when you're dropping weight. By tracking the calories you get a lot of practice at documenting calorie intake so that eventually you can mentally add up approximately what you're eating in your head. That's the goal of the food diary. Plus it gives you something tangible to look at to see your progress. Once you can estimate approximate calories you can scan a restaurant menu, and be thinking: protein servings in the 250 or less calorie range, vegetables at 2 or 3 cups, and part of a serving of whatever starch comes with it and know you're in the 400+ calorie range.
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A Natural Carb Blocker White Kidney Bean
So you're going out for a night of pasta or pizza. How can you limit the damage naturally? Here's a site with more information. I've started experimenting with this product to be used only occasionally for going out to dinner with friends. I'm also experimenting with coupling this product and an Apple Cider Vinegar supplement (rich in potassium) to see if I can offset the effects of excess sodium inherent in all restaurant food and carbohydrates from an occasional pasta dish, pizza, or ice cream dessert. I understand 1 gram of Phase 2 can block up to 2,250 calories of refined sugar carbohydrates. Here's a proprietary brand site with more information. http://www.vortexhealth.net/phase2.html From Wikipedia: Phaseolamin is a generic name for a proteinaceous inhibitor of the enzyme alphaamylase that is made from white beans. A number of amylase inhibitors from white beans have been marketed over the years as weight control remedies. Background As reported in JAMA, early phaseolamin products did not have sufficient potency or stability to effect any in vivo changes. In addition, impurities contained therein caused complaints of GI distress including flatulence. In the late 1990s, the first standardized starch blocker, "Phase 2 Carb Controller" (also known as StarchLite), was developed . Phase 2 is a fractionated extract of the white bean that has been clinically shown in 13 studies to delay the digestion and absorption of starch calories. Phase 2 neutralizes some of the digestive enzyme alpha amylase, temporarily delaying the digestion and absorption of carbohydrates, allowing a portion of them to pass through the system before they can be converted into glucose, and then fat. Phase 2 is considered generally recognized as safe by independent toxicologists and usually does not cause side effects. Phase 2 is available as an ingredient that can be formulated in a variety of nutritional supplements, foods and beverages. It is also sold as "StarchLite" in Europe.
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A Natural Carb Blocker White Kidney Bean

Clinical trial results A double-blind, placebo-controlled study of 60 human subjects showed that those who took Phase 2 lost an average of 6.45 lb (2.93 kg) in 30 days, compared to those on placebo, who lost less than 1 lb (0.45 kg), on average. Those participants on Phase 2 also lost, on average, over 10% of body fat mass, and more than 3% in waist circumference. The study was conducted by Leonardo Celleno MD, Alessandra DAmore MD, and Maria Toliani of the Cosmetic Research Center, Rome, Italy. Analysis was conducted by Harry Preuss MD, Georgetown University Medical Center; and Nicholas Perricone MD, "Clinical Creations", Meriden CT. The study was published in the International Journal of Medical Sciences, 2007. A double-blind, placebo-controlled, crossover pilot study of 11 adult human subjects showed that starch absorption averaged 66% less in the group taking Phase 2. The study was conducted by Joe A. Vinson, Ph.D., and Donna M. Shuta, B.S., Department of Chemistry, University of Scranton, April 24, 2002. A double-blind, human pilot study published in Alternative Therapies in Health and Medicine found that those who ate the most carbohydrates and took a supplement containing Phase 2, lost significantly more weight and inches from their waist than the placebo group. When stratified by total carbohydrate intake, the Phase 2 group lost an average of 8.7 lb (3.9 kg) and 3.3 inches off their waists, while the placebo group lost an average of 1.7 lb (0.77 kg) and 1.3 inches. The results were statistically significant. In a clinical trial performed by Jay Udani, MD (Assistant Clinical Professor at the UCLA School of Medicine), a randomly selected group of obese subjects were given 1500 mg of Phase 2 twice daily with meals. Over the period of the eight week trial, which 27 subjects completed, the group using Phase 2 showed an average weight loss of 3.79 pounds (1.72 kg) pounds, compared with an average of 1.65 lb (0.75 kg) for subjects taking a placebo. No adverse effects were observed during the trial. The study was published in Alternative Medicine Review, Volume 9, Number 2, March 2004. An open-label 6-arm [clarification needed] crossover study with 13 randomized subjects using standardized GI(glycemic index)testing showed that the GI of Wonder brand white bread was significantly reduced by the addition of 3000 mg of the Phase 2/StarchLite white bean extract in powder form with other dosages and formulations trending toward significance. The study was conducted by Jay Udani, MD Medical Director, Medicus Research)
Walmart about $11 for 120 500 mg capsules (2=1 gram)

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Ezekiel Diet

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Ezekiel Diet

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The Ezekiel Diet

Ezekiel: Strengthened by God

Fresh Food Weight Loss System KEY Points and SECRETS:

Quest countertop fluoride filter from: http://www.crystalquest.com/Fluoridefilters.htm

Grocery List and Calorie Counts:

Sample Meals, Snacks, and Condiments to Lose A Pound a Day:

2 cups of coffee or tea a day, not required nor mandated.

Small to Medium Apple 65 Calories

One Cup 50 Calories

Green Grapes 10 each

Cup Watermelon 50 Calories

Cup Blueberries 50 Calories

Cup Pineapple 74 calories

Sample Breakfast: 2 Scrambled Eggs, Cup Strawberries, Low

Sample Breakfast 2: 2 Scrambled Eggs, 1/2 Grapefruit, Ezekiel

Here's a weekend breakfast idea for something different...

French Toast: 1 egg (protein), 2 starches, 1 fruit

Quinoa (Keen wah) Flakes

5.5 oz T Bone w/o Bone

BBQ Chicken Strips

Grilled beef tip stir fry, 2 vegetables (2 cups mixed) and 1

Sirloin hamburger patty dinner,

Shrimp Salad, 2 vegetables, 1 starch

Tilapia grilled with two vegetables and a starch.

Ground Turkey Patty Grilled - 2 vegetables - 1 starch

Warm Strawberry Balsamic Chicken Vegetable Salad

Stir fry medium Shrimp, 2 vegetables (mixed) 1 starch.

Stir fry medium Shrimp (continued page 3 of 3)

Finished meal was delicious. Bon apptit. meal 3 or 4 times a week.

Dont let the look fool you, I could eat this

Chicken Curry with Pineapple:

Chicken Curry with Pineapple (continued page 2 of 2)

(continued from previous page)

Chicken Basin Street

1 Protein, 2 Vegetables, 1 Starch

Chicken Basin Street

Tasty BBQ Chicken Nuggets:

Tasty BBQ Chicken Nuggets:

Stewed Vegetables for the Week

Stewed Vegetables for the Week

Low Calorie 10 minute Chicken Nuggets

Cabbage & Greens Veggie Mix for week..

Old Bay, Dill & Lemon Baked Tilapia

Warm Chicken Balsamic Sauce over Romaine Salad

Warm Chicken Balsamic Sauce over Romaine Salad continued:

Asparagus Fries w/ Raspberry Vinaigrette

Asparagus Fries continued

Grilled Portobello Mushrooms

Total Calories - 231 (Wow!) Total Sodium - 55 mg (Wow!)

Chicken Vegetable Stew and Salad:

Grilled medium shrimp skewers.

10 minute 300 Calorie Veggie-Mix-Lunch

Sesame Ginger Shrimp and Quinoa

Health Benefits of Spaghetti Squash

Salmon, Spaghetti Squash and Tomato

Baking Spaghetti Squash

Spaghetti Squash w/Tomato Meat Sauce

Steamed Shrimp, Veges & Potato in butter

Honey Chicken Stir Fry

Grilled Chicken and Vegetables

Chicken with Mung Bean Sprouts

BBQ Chicken and Vegetables

Veal and Veggies

Berry Chicken Salad