FROM THE  kosherkooke©
City of Refuge Publications
7101 North Mesa #235               Volume 6  Issue 12
El Paso, Texas 79912
MENORAH LIGHTS BOOKS
December 2006

         

SPONSORED BY:  The International Institute for Health and Wellness, Inc, of Orem, Utah
An affiliated institution with Rio Verde University Graduate School

 


LOSE WEIGHT - RETAIN GOOD HEALTH
 Kristina Campbell and clinical nutritionist and author of Dare to Lose. Shari Lieberman, Ph.D.,
pinpoint some essential healthy foods for anyone who wants to lose weight and/or retain good health

  
  1. Yams and sweet potatoes—Great diet foods because they're low on the so-called glycemic index, says Dr. Lieberman. The glycemic index measures the values of various foods based on how quickly they break down and are absorbed into the bloodstream. The slower the digestion, the lower the score, the better the food is for regulating blood sugars, insulin, and overall metabolism - all of which affect fat deposition.

2. Oranges, apples and grapefruit.—hey contain high levels of the soluble fiber pectin. Fiber slows digestion, helps eliminate toxins stored in body fat. and gives you a feeling of fullness.

3. Killer sandwiches—Rely on plenty of hearty sandwiches stacked with vegetables, such as tomato, cucumber, sprouts, lettuce and onion, as well as deli meats - but always oven-roasted turkey over anything vacuum-packed. For bread choice, Kristina suggests anything brown with lots of seeds and heavy grains— less-milled ingredients contain much more fiber.

4. Cereal—low-sugar cereals packed with protein and fiber are hitting the market. The Kashi brand is one of the best, say our editors.
 

5. Salad—"If you eat a salad, make it valuable," suggests Kristina, also a former five-star chef from New York City. "Get field or Asian greens and add a yogurt dressing. Plus you need a ton of vegetables and some good lean protein, like grilled salmon."

6. Quiche—made with egg whites and just a couple of yolks is one of Kristina's favorite protein sources. She also tosses in a little low-fat cheese, broccoli and spinach.

7. Yogurt—and other dairy goods that come in great-tasting, low-fat products.

8. Almonds—Nuts are loaded with monounsaturated fats - the good fats that are rich in omega-3 fatty acids, known to lower cholesterol. Fats are as necessary to a healthy diet as protein and carbohydrates. "I recommend that 20 percent of calories come from [healthy] fat," Dr. Lieberman says. Small amounts of nuts are a good starting point.

9. Peanut butter—nut butters are a great source of healthy, monounsaturated fats. Kristina likes unsalted, all natural brands of peanut butter. But almond or cashew butter is considered an even healthier option (especially if you're allergic to peanuts!). Enjoy your favorite, but in moderation.

10. Hummus—AKA pureed chickpeas, garlic, and a little lemon juice. Great with whole-wheat pita bread or organic corn chips.

11. Salsa—for dipping, and a homemade batch is easy to make. Fresh salsa is simply tomato, onion, jalapeno and cilantro. Now, tell me, what could possibly be unhealthy about that? Our editors prefer VITA Veggies®

 

  

Kosher Kooking            fish           Page 3


Tuna Casserole, Brazilian-Style - dairy
 
 
Ingredients:
1/2 cup chopped onions
1 clove garlic
4 firm ripe tomatoes
-- peeled and seeded
- or 1 can tomatoes ,up to 5
1/2 green bell pepper
- finely chopped
1/2 cup pitted black olives
- chopped
1 can white albacore tuna
1 teaspoon capers
2 tablespoons olive oil

 
 
  2 flat anchovy filets chopped (optional)
1/2 teaspoon oregano
salt and freshly ground pepper to taste
1/4 cup chopped parsley
2 tablespoons breadcrumbs
2 tablespoons parmesan cheese -- grated
2 tbsp butter

Instructions:
Cook onions in oil until soft. Add crushed garlic and bell pepper. Cook 5 minutes over medium heat, uncovered or until bell pepper is soft. Stir in tomato and anchovies. Cook until tomatoes are almost creamy, stirring occasionally. Add capers, olives, oregano, drained tuna and cook a few minutes. Season. Stir in parsley. Stir together with pasta pour into an oiled baking dish. Sprinkle cheese mixed with crumbs. Dot top with pieces of butter Bake in a pre-heated 350 oven for
30 minutes.
 
Serves 4

Posted by : Miriam Podcameni Posvolsky
 		  
     
 
Note: see  our website at:  www.kosherkooking.com for all the latest news and views regarding the recipes enclosed in the series.  Or email us at: KosherKooking		  
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