Meals to Help You Lose Weight Permanently

!±8± Meals to Help You Lose Weight Permanently

This morning I was motivated to write a sample menu of what I eat on a typical day. This diet consists of no animal products. Animal products are loaded with fat your body does not need. You can replace things like butter, eggs, and milk with healthier alternatives. Instead of margarine or other cooking oils, I use olive oil. It is your healthiest solution for baking and cooking. See below for a healthy butter alternative.

Did you know you can give your body more than enough protein every day without having to eat any animal products? I get my protein from seeds, soy, vegetables and beans. Beans are high in fiber and also are loaded with protein. Brown rice and beans is an excellent combination to give you a complete protein.

Most experts believe that most people get more than enough protein daily. In fact, some believe the average sedentary American eats about 50% more than the recommended daily amount, which ranges from 40-70 grams each day depending on your gender, age and situation.

I promise if you follow this plan, you will gain energy and drop some weight provided you incorporate some exercise into your daily life. Drinking soft drinks is not conducive to good health. These beverages are loaded with sugar and are very acidic. Water is the best thing for your body especially when you want to improve your health.

Our body is in need of water first thing in the morning. I drink about 40 ounces of pure water the first 15 minutes I am awake and before going for a 30 minute walk. Many nutritionists advise that you drink water 30 minutes or more before eating a meal and then do not drink during your meal so digestive juices can work more efficiently.

These meals are designed on the eat like a King at breakfast logic, eat like a Queen at lunch, and eat like a pauper at dinner. Your body needs the larger meals in the morning to have enough fuel for the day. By eating less at the evening meal, you will be able to rest on a stomach that has finished digesting all of your food. I eat my evening meal at 5:00 pm so as to be fully digested by bedtime at 9:00 pm. Your body can rest better by following this plan. DO NOT EAT SNACKS IN BETWEEN MEALS.

Breakfast:

I start the morning with about 20 ounces of alkalized water right after prayer. I get my walking gear on and head out the door right at 06:00 for my 40 minute walk down to the river. This time of year is a real blessing to see the star filled night sky before dawn comes. I saw several shooting stars late last week and the waning moon.

Two ounces of VelociTea about 15 minutes before eating to curb appetite.

One cup of oatmeal (quick, rolled, or steel-cut oats) and add some blueberries from freezer and stir. Do not add any sugar or butter.

Banana, 1/2 of a grapefruit and about a half cup of grapes.

Two pieces of 100 percent Whole Wheat toast without butter or jam.

Lunch:

Once again, I make sure I have a large glass of water about 30 minutes before lunch. I have a nice variety of meals each day for my big main meal. Here are some ideas:

Two ounces of VelociTea about 15 minutes before eating to curb appetite.

Bowl of 13 bean soup.

Whole Wheat pasta with homemade pasta sauce and add the saute vegetables below and mix together.

Saute raw vegetables for about 8 minutes. Here are some favorites that I use: broccoli, green or red peppers, garlic cloves, cauliflower, mushrooms, carrots, celery and onions.

Fish cakes are made from a combination of nuts, oats, spices, and vegetables processed in a food processor. Add a little bit of kelp spice and this mixture tastes just like fish and you do not worry about fish that may have come from polluted waters.

Mama's Meatloaf is a mixture of a different combination of nuts, oats, spices, and vegetables processed in a food processor. You create a meatloaf looking substance and bake for one hour in a pyrex dish. You can add a little ketchup across top of mixture to make it look exactly like meatloaf.

Tofu Walnut Patties is another meat like substitute that is made from oatmeal, nuts, and tofu. You can create a nice sweet and sour sauce to pour over by mixing a little honey, corn starch, water and Bragg's Liquid Aminos.

Dinner:

It is recommended to drink your last glass of water for the day about 30 minutes before eating your evening meal. This will keep you from having to get up and go to the bathroom more than once in the night.

Two ounces of VelociTea about 15 minutes before eating to curb appetite.

Salad with raw vegetables. Nature has provided some really nice colors in the produce section of the grocery store. Here are some favorites: green or red cabbage, bok choy, eggplant, carrots, tomatoes, squash, cucumbers, greens, onions and chard.

Saute a combination of the above vegetables and eat over a bed of wild or brown rice.

Fruit salad-use whatever is in season. This time of year is great for fresh grapes from Chile. Melons are great in summer.

I drink 12 ounces of VelociTea after eating every evening and it keeps me very regular as far as bowel movements the next day.

Butter alternative:

3/4 cup coconut milk *
1/2 cup water
2 Tablespoons yellow cornmeal
1/2 teaspoon salt

* May use 1/4 cup unsweetened finely shredded coconut or raw cashew nuts instead of coconut milk, and increase water to 1 1/4 cups. If you have only sweetened coconut, the sugar can be rinsed out with hot water, using a sieve.

1. Place all ingredients in a saucepan and bring to a boil. Simmer 5 minutes.

It should begin to thicken, about the consistency of thin porridge. I've learned that this can vary with the cornmeal used, so if it isn't getting thick, add another teaspoon of cornmeal and cook a few more minutes until it is like thin pancake batter or porridge.

2. Place in blender, cover, can turn on low, then increase to high. Blend for about 1 minute until as smooth as possible. (If using shredded coconut or cashews nuts, blend for 2 minutes.)

3. Pour into a container; cover and chill. It will be runny, but sets up when cold.

This will keep for about 10 days in the refrigerator, but after a few days it gets stiffer. If this happens, just add a bit of water and stir briskly until soft. I like to make a new batch every week. If there is any of the old still remaining, I stir it into a frozen vegetable dish, such as frozen corn.

Makes One Cup

Meals to Help You Lose Weight Permanently

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Proper Cooking - Having a Fully Stocked Kitchen

!±8± Proper Cooking - Having a Fully Stocked Kitchen

There are essentially two main categories of must have staples for the well equipped kitchen. The first is the equipment and the second is something to prepare. You shouldn't need to run out and purchase a lot of kitchen equipment or stock up on cartloads of groceries if you do a little planning.

EQUIPMENT

In addition to the essentials, a sink with hot and cold water, oven and stove top burners, and a refrigerator, you will need an assortment of cookware, something to drink from, utensils to cook with and table service. First the cookware.

Cookware comes in a wide variety of materials and finishes. There are many schools of thought on what is the best so much of the choice is a matter of preference as most all cookware will do the job. I personally prefer stainless steel and I have some favorite cast iron pans, but I also have glass or Pyrex that I use often. You should look for some basic sizes in any set you purchase.

10 fry pan for sauté, making sauces, frying and one dish meals 2 and 4 quart sauce pot for heating vegetables or cooking grains like rice, re-heating canned foods like soups, and boiling small quantities of foods like a few eggs. 8 or 10 quart pot for boiling pasta, potatoes, and making soups and stews. Small fry pan used for things like cooking eggs. And of course lids.

Most cookware sets will come with at least these pieces, some will have more. If you choose a non-stick coated set, remember that you will need to replace it as soon as it shows signs of wear. Ingesting the coating that has flaked off in the food is not healthy.

Small appliances like a coffee pot, a teapot, and a hand mixer are the basics. You may choose to get an electric can opener and a small food processor but these are not necessities. You can chop food with a good knife and use a manual opener if need be.

You will need cooking utensils. I would recommend a couple of each of the following

Spatula and pan cake turner - the Teflon ones are a good choice, however at least one metal one is helpful for turning meats and the thinner edge makes flipping pancakes or eggs a little easier. Whisk. This is used in making gravy, beating eggs and egg whites, whipping puddings and other tasks. You should have at least one even if you plan on using an electric mixer most of the time. Several wooden spoons in different sizes Several large metal spoons. These are not tableware, but the larger spoons used in cooking A ladle is useful, but you can use a large spoon in its place A couple of large, two-pronged forks for meats Tongs A grater Can opener AND a church key. A church key is the kind used to open bottles and pierce cans. You may find an all-in-one that works well.

You will also need

A kitchen timer. This is indispensable if you plan on baking anything Salt and pepper shakers or a pepper mill and salt shaker Bowls in several sizes A colander Measuring cups for dry and wet ingredients and measuring spoons At least one but preferable two cookie sheets, the kind without sides A set of cake pans A rectangular shaped pan with about a 2 inch side A square pan with 2 or 3 inch sides A pie pan Storage containers for dry goods and leftovers

And of course no kitchen will work without a good set of knives. Be sure to look for a knife sharpener as well. More cooks are injured with dull knives than with sharp ones because of the additional effort required to cut or slice through foods. You will need

A small paring knife A large carving knife A serrated bread knife A meat cleaver

There are many other gadgets and equipment you can get to stock your kitchen but these are the basics. With this equipment you should be able to create delicious meals for your family.

FOOD STAPLES

At the grocery store you will want to be sure to add these basics to your list. If you are just starting out it may mean a larger bill at first, but once you have purchased the basics it is easy to keep a list and pick up replacements as you see you are about to run out. These are the staples, not the regular foods you will purchase to make your meals with. You should keep on hand in your pantry:

Sugar, brown sugar, and confectioners sugar Honey Syrup for pancakes, waffles, and desserts All purpose flour Corn starch Baking powder Baking soda Salt Pepper Spices, especially garlic powder, onion powder, and Italian seasoning. Chili powder, cumin, oregano, dried parsley, and sage are also good additions to the spice cabinet. Pickles and olives and Capers if you like them. Flavoring extracts, especially vanilla and almond Coco powder Quick cooking oats (oatmeal) Rice Pastas Dried beans Dried potatoes as in mashed potato flakes Cans of Tomato sauce and tomato paste, cream of mushroom soup, chicken broth, evaporated milk and tuna Vinegar - white,apple cider and balsamic are good choices to begin with Soy, and Worcestershire sauces Oil for frying Solid shortening Cereals especially those that can double as bread crumbs such as corn flakes Canned vegetables as a backup. I like to keep a few cans of peas, corn, green beans, spinach, asparagus,,mixed vegetables, canned small potatoes, and artichoke hearts on hand Canned fruit. Pineapple, peaches, and perhaps a jar of applesauce Jams and jellies Powdered milk Peanut butter unless of course there are allergies in your family Salad dressings Condiments such as ketchup, salsa, mayonnaise and mustard Coffee and tea

There are other items you may wish to add or you may make some adjustments but this is a good basis from which to start.

In the fridge and freezer you should have at least

a pound of butter Eggs Milk Sour cream Cream cheese Assorted hard cheeses Assorted nuts Pie crusts ( the frozen variety) Whipped topping Maraschino cherries Vanilla ice-cream Bacon Pork neck bones for flavoring beans and soups Onion Potato Carrots Celery lemons

Don't forget plates, bowls, mugs, and cutlery to serve on. A couple of large platters are nice to have, but you can always serve directly from the stove.

With these items you have all the basics you need to feed your family delicious meals that are properly cooked and served. You can add additional items to the list as you begin to feel more confident in your cooking or when you find that wonderful gadget that you just know will make your life in the kitchen so much easier. Cooking is not a chore unless you make it one. Being the cook of the family is a big responsibility, but it is also an honor and a way to show your family how much you love them. Remember, the most important thing to have in the kitchen at all times is LOVE. It will make every meal something special.

Proper Cooking - Having a Fully Stocked Kitchen

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