Nurses World Magazine Review Total Nutrition Cooking

John R. Wilson, PhD (published in Nurses World Magazine, April 2007)

Larrian Gillespie is nothing if not forthright. She recommends “Nutrition Queens,” i.e., eating nutrition-dense foods included in the USDA Food Pyramid of 2005, and thirty minutes of “exhilarating exercise” each day. Then everyone (most of us, some of us) can say goodbye to heart disease, high blood pressure, type 2 diabetes and cancer. (I don’t wonder at the book’s disclaimers: This book “is sold with the understanding that the author and its publishers are not engaged in rendering professional services. … If a reader requires personal assistance or advice, a competent professional should be consulted.”)

That said, I am so glad that Gillespie wrote this book.

Her recipes are reasons to live! How about an appetizer of smoky cilantro and lime shrimp, or some “cranky crab” soup with spinach? Care to try the Portobello mushroom, tomato and basil sandwich or a tarragon chicken, raisin and almond sandwich on fresh, warm sourdough bread? Then there’s the tuna-curry pasta with cashews, scallops with peppered bacon and shallots, and butternut squash and cinnamon brown sugar, not to mention the apricot-honey and mustard pork tenderloin (Oh, my God!). If it’s desserts you crave, then try the almond-chocolate pudding, the coconut custard baked in acorn squash or Auntie Em’s comforting rice pudding.

What’s particularly refreshing is that this book doesn’t assert an umbrella diet for everyone. It does suggest that the relationship between diet and health is complex, that nutritional needs vary, and that dietary discretion, regular exercise, stress management and abstention from tobacco can prolong good health.

Who needs heaven? All I need is a copy of The Complete Idiot’s Guide to Total Nutrition Cooking and maybe a pinch of restraint.

reprinted with Permission, Nurses World Magazine

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10 Easy Low Carb Lunches for The Menopause Diet

Worried about what you can eat for lunch when you only have 30 minutes? Here’s my 10 Easy Low Carb Lunch suggestions  for the Menopause Diet that will help you gain energy while losing weight.

1. Chicken, tuna or turkey salad on a bed of lettuce with fresh veggies is a winner any time. You can even use this on low carb bread for a sandwich.

2. Quesadillas filled with meat leftovers, vegetables and cheese heat up well. Just be sure to chose a low carb tortilla, and save on carbs by folding one in half rather than use two tortillas.

3. Sandwiches Fill low carb bread/tortillas with avocados, chicken, onion sprouts or chives and coat with a mayo/mustard dressing. Yummy!

4. Leftovers I often use leftovers for breakfast or lunch the next day. It’s easy to make extra at night. If you are cooking impaired, just pick up a roasted chicken at the store and take all the meat off while it’s still warm. Bag it and then use the meat in soups,sandwiches or just to snack on.

5. Shakes or snack bars Look upon these products as “emergency” food supplies…like if you got lost in the Himalayas and needed to survive. However, for those on the run, it’s better to eat/drink a meal substitute than miss a meal altogether.

6. Salads such as Chef, Caesar or Cobb can supply you with lots of protein. Just use a low carb dressing and you’ll be fine.

7. Omelets This is a good brunch option if you have not had eggs at any other time throughout the day. Just add extra cheese and some meat and you have a great low carb meal.

8. Burger meat of any kind…chicken, beef, buffalo or turkey with NO BUN can turn a fast food nightmare into a great low carb lunch. Several chains offer “low carb” burgers served with a salad.

9. Miso soup and sushi without the rice is another excellent selection. However, if you suffer from hypothyroidism, skip the soup, as it contains soy products which may block your thyroid and lower your metabolism.

10. Dinner for lunch can mean leftovers or having your main meal at noon, such as a great steak or fish main course. Order a side of veggies and skip lunchtime boredom.

Just remember: Carb count is important throughout the day even when choosing low carb options, and don’t be shy about bringing your own bread if you crave a sandwich. It can prevent you from ruining an entire day!

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Frozen Food Meals for The Menopause Diet

Quick frozen food meals that work with The Menopause Diet

In a hurry and want something from the frozen food section? If the cooking fairy never taps you on the head, then stock your freezer with a few of these products.These frozen meals are acceptible ONLY because of the calorie count, which is between 250-300. . .they are not ideal but better than a bagel with jam! Remember, if you keep your meals between 250-300 calories, your insulin levels will remain smooth as silk REGARDLESS of the composition. Yes, I know they have pasta and other items that are high glycemic, but the portions are teeny. Again, these are NOT IDEAL (lots of salt and 19g of sugar) but it’s the best I could find on the market for those of you who are “cooking impaired.”

From Stouffer’s Lean Cuisine meals

Cafe Classics selections-

Oven Roasted Beef (240)
Tender cuts of roasted beef in a rich brown sauce, accented with carmalized onions and butter. Accompanied by a creamy cheddar cheese, broccoli, carrot and rice casserole.

Chicken Carbonara (260)
Roasted chicken tenderloins in a creamy Parmesan cheese sauce with turkey bacon, mushrooms, basil and garlic. Served over a bed of linguini tossed with roasted red peppers.

Glazed Chicken (230)
Roasted chicken tenderloins in a classic savory glaze with accents of herbs, lemon and mushrooms. Served with a white and wild rice pilaf accented with French cut green beans.

Fiesta Grilled Chicken (270)
Seasoned and grilled chicken tenderloins with hand-picked red and yellow peppers. Served with a Santa Fe-style medley of long grain white rice, black and pinto beans, whole kernel corn, green poblano and red chiles, topped with a creamy sour cream sauce with Mexican tomatillos and cheese.

From Healthy Choice

Chicken Broccoli Alfredo (300)
Alfredo sauce is a rich blend of condensed skim milk and Parmesan cheese, with a small amount of strongly flavored Parmesan cheese to create the distinctive Italian-style flavor for fettuccini cooked al dente.

Beef Tips Portabello (310)
Portabella mushroom sauce – gently seasoned with rosemary, cabernet sauvignon, and pepper – complements the flavors of the lean, tender beef sirloin and the creamy, whipped potatoes. An apple-cherry crisp completes this home-style meal

Salisbury Steak (210)
a flavorful blend of tomato, garlic, pepper and cabernet wine. Seasoned redskin potatoes.

Blackened Chicken (220)
Fire roasted red pepper sauce compliments the moist, blackened chicken breast while the seasoned rice is the perfect side dish. An apple praline crisp dessert tops the meal.

Country Herb Chicken (280)
Chicken breast with a blend of herbs consisting of whole marjoram, thyme and celery seeds. The redskin potatoes are roasted with the skins on to bring out their natural flavor.

Grilled Turkey Breast (260)
made with lean turkey tenders, and covered in a sweet cranberry-apple sauce. Roasted sweet and redskin potatoes, and tender beans with shoestring carrots.

From Weight Watcher’s frozen dinners

Salisbury Steak with Macaroni and Cheese (260)

Bistro Selections -

Pepper Steak (230)

Baked Garlic Chicken (280)

Basil Chicken (270)

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10 Foods That Sabotage Your Diet

Away from These Bad Boys

Want to know which foods are the WORST ones to ever pass your lips?
Steer your grocery cart clear of:

    White flour, sugar and fried. Need I say more.Okay I will: trans fats
    Two words: trans fats. Butter, especially unsalted butter is your best
    I’m talking puffed, dyed, sweetened and chock full of chemicals. Hmm..maybe
    THIS is where the weapons of mass destruction are hiding! Again, trans
    Anything that reminds you of antifreeze or your children’s waterpaint
    cleaner CAN’T be good for you. These products are stuffed with sugar
    polymers with no nutritional benefit.
    The ingredient lists of these products COULD be used to make weapons
    of mass destruction in your body.Remember those two words: trans fats.
    I’m not talking the Eric Estrada kind…but those greasy, processed,
    frankenstein version of real food. Again, two words: trans fats.
    9 teaspoons of sugar per can. Just pour the “pounds” down the drain.
    Any food that is made up of animal parts that are so fat laden they
    could lube your sports bike doesn’t belong in your diet.
    Hydrogentated trans fats and white flour. Nuf said.

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    The Menopause Diet “Cheat Sheet”

    (from First for Women, Dec. 2002)

    1. Bring on the bean dip to stop starch absorption. Chickpeas, kidney
    beans and soybeans have glycemic indexes as low as 10 — even canned baked
    beans clock in at just 48 — so dip in! And research from the University
    of Scranton in Pennsylvania shows that adding beans to a meal slashes
    starch absorption by 66 percent, averting the blood-sugar and insulin
    surges that set the state for fat storage. Same goes for fruits and veggies,
    most of which come in below 50.

    2. Drizzle on lemon to stop the sugar surge. Steal some lemon wedges
    from the complimentary bar at your company party and put them to good
    use. Australian research suggests that drizzling side salads and veggies
    with lemon juice, vinegar or other acidic condiments can cut the blood-sugar
    spike from an average meal by as much as 30 percent.

    3. Head to the carving station to dodge energy lows. With a glycemic
    index of zero,protein and fat have a minimal effect on blood-sugar levels,
    so take a hint from the Whos in Whoville and load up on the roast beast!
    Plus, including a few ounces of protein and a dab of fat in every meal
    slows carb absorption, dampening blood-sugar spikes that can cause your
    energy to falter if you do eat food on the high end of the glycemic scale.

    4. Stick to whole-wheat crackers to nix cravings. When the cheese platter
    rolls around, pass on crackers that aren’t made with fiber-rich whole
    wheat. White cereals, breads and crackers have glycemic indexes as high
    as 100. Within 20 minutes of eating, the pancreas produces an insulin
    surge that shuttles sugar into fat cells. Your blood-sugar level plunges,
    you feel famished and your brain looks for a quick fix from the same foods
    that put you on this roller coaster in the first place.

    5. Down a glass of milk to flip your fat-burning switch. Take a tip from
    Santa: The milk he drinks every Christmas Eve may help slim his bowl full
    of jelly. With a glycemic index of 40, milk helps prevent fat storage
    and speeds fat burning. Other great drink options: seltzer, unsweetened
    tea or coffee, and diet soda.

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