Tips

Eating Out – Asian

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Asian menus offer many exciting choices for all of the UnDiet plans. Many restaurants now offer steamed brown rice in place of white rice.

Basic Tips for Eating Out

Set aside half your meal to eat the next day or if it won’t keep for the next day, save it for a snack later.

Starch

If you want a Starch Meal, soba noodles are made with buckwheat flour, just 86 any Protein additions to the dish, or ask to substitute tofu for the meat.
Most soups are good choices, and with the new UnDiet research it’s now okay to have a beef or chicken broth soup with a Starch meal.

Vegetarian

There are always lots of good vegetarian choices on any Asian menu. Ask for soba noodles in place of white rice, udon noodles or rice noodles.

Protein

Any Asian menu will have many choices for a Protein Meals, just ask for vegetables or tofu as a substitute for any rice or noodles.

Most soups are good choices, just ask for tofu, extra meat or vegetables in place of any noodles or rice.

Order Egg Drop Soup instead of Wonton Soup and save from 50 to 100 calories.

Basic Information

What is The UnDiet?

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Never count another carb, fat gram, or calorie again and lose up to a pound a day,

(sometimes a little more, sometimes a little less). The UnDiet is the result of years of research, and experimentation in the principles of food combining with whole foods and is well-documented by doctors, researchers and testimonials.

The UnDiet will help you to make losing weight easy, fun and most important – successful. Find out how hundreds of UnDieters are losing up to a pound a day without starving themselves, without taking pills, without counting carbs or fat grams. Learn how to use real food in easy-to-do combinations to achieve your weight and health goals.

Zoners, Protein Power, Atkins, Sugar Busters, Fit for Lifers: even though you may be familiar with one or more methods for combining and rationing fats, carbs, proteins, and starches, The UnDiet site will help you to work with each food group to get what you want out of your food and your life.

Discover the secret that hundreds of UnDieters have found: while this website contains all of the basic information that you’ll need to be successful at losing weight, you can receive many more UnDiet Tools through The UnDiet Step-By-Step E-Mail Program which includes The UnDiet Updates.

New Information: recipes; tips; product, book, food and popular diet reviews; information, new research and other resources will be available on an irregular basis (due to my travel schedule). Check back regularly to see What’s New or better yet Subscribe to The UnDiet blog to receive updated info via e-mail.

Basic Information Fruit

Dairy on the UnDiet

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Dairy milk (from a cow) is one of the worst things you can put into your body. Most people have adverse reactions to cow’s milk, it’s just that they’ve made it such an integral part of their diet that they assume the symptoms they experience are normal! There is an abundant amount of research and information that prove dairy products are a clear and present danger. A cow’s milk is designed to take a calf weighing around 90 pounds at birth to a weight of 2000 pounds within two years! Dairy products are designed by nature (or God) to make you very big, very fast. The Step-By-Step E-Mail Plan includes much more information and research on dairy products. If however you must have milk use the Lactaid brand or raw milk. The enzyme added to the Lactaid milk helps your body to digest it much easier and therefore causes much less harm. Raw milk already contains this enzyme (which is killed by the pasteurization process).

Soy, seed, or nut milks are acceptable substitutes in all of your recipes except for sugar-free instant pudding. This won’t gel with anything other than dairy milk. The non-fat versions taste like water; the low-fat or full-fat versions taste great, although you might need a week or so to get used to them. I use the full-fat milks when I need a deep, rich flavor and the low-fat versions when I can get away with it.

When a recipe calls for milk I often substitute heavy cream (which is classified as a fat and not as a dairy product) mixed with water or soy/seed/nut milk.

For more information on milk and casein (the protein in milk) see Encarta Encyclopedia’s entry on casein and “Milk – It Doesn’t Do a Body Good“, a well researched article with bibliography.

High Protein Recipes

Giant Chicken Poppers

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Use the Chicken Cannelloni filling to stuff whole green chilies. Use canned chilies since they’ve already been cooked and the seeds and membranes have been removed.

Roll the stuffed chilies in soy, chestnut, coconut, brown rice or whole wheat flour, then in beaten egg, then in whole wheat bread crumbs or panko.

Saute over medium high heat in a little extra-virgin or canola oil. Drain on paper towels.

 

Beverages Fruit Kid Friendly Recipes

Creamy Strawberry Shake

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Puree in blender:

  • 1 banana
  • 2 cups strawberries
  • 1 cup fresh Fruit juice (frozen into ice cubes if desired)
  • 2 tablespoons – 1/4 cup cream, 1/2 & 1/2 or nondairy milk

Optional additions:

  • ground flaxseed
  • chopped dates
  • almond extract
  • vanilla extract

I love my Magic Bullet for making shakes!
 

High Protein Neutral Recipes Vegetarian

Cucumber Mint Soup

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The recipe for this soup comes from Epicurious.com. You’ll also find many other versions of cucumber soup from Chilled Mango & Cucumber to Smoked Salmon and Dill at Epicurious. This recipe makes about 4 1/2 cups. It can be prepared in 45 minutes or less but requires additional unattended time.

In a blender puree

  • 3 cucumbers, peeled, seeded, and chopped
  • 1 cup plain low-fat yogurt
  • 2/3 cup sour cream or yogurt
  • 1/2 teaspoon English-style dry mustard, or to taste
  • 1/4 cup fresh mint leaves
  • salt and pepper to taste

Transfer to a container with a lid. Chill soup at least 6 hours or overnight.

Stir in 1 cup peeled, seeded, and finely diced cucumber.

Variations:

  • Substitute fresh dill for the mint.
  • Garnish with shredded salmon, lobster or crab.
  • Garnish with lemon zest.
  • Garnish with chopped capers.
  • Garnish with chopped hard-boiled egg.

 

High Protein Recipes

Chicken Canneloni

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By now you shouldn’t be surprised that this recipe has several variations and a companion recipe (to be posted tomorrow) for using the leftovers.

Preheat oven to 350 degrees.

In large bowl mix

  • 2 cups chopped cooked chicken
  • 2 cups shredded mozzarella, provolone, jack, or cheddar cheese
  • 1/2 cup (6 ounces) softened lo-fat cream cheese
  • 2 cups roasted red bell pepper
  • 1 small can chopped green chilies, drained
  • 2 cloves garlic, diced

Pour 1/2 cup bottled tomato pasta sauce or pureed red bell peppers into the bottom of a large baking pan .

Spoon 1/4 to 1/3 cup chicken filling onto 2 brown rice wrappers or 2 sections from a whole wheat filo sheet cut into quarters stacked on top of each other. Roll and place seam side down in the baking dish. Spoon pasta sauce in a stripe across each roll, sprinkle with more shredded cheese.

Bake uncovered for 30 minutes, until heated through and cheese is melted.

Variations:

Substitute one of the following for the red bell pepper and green chili:

  • broccolli
  • spinach
  • cauliflower
  • onion
  • canned tomato, drained
  • eggplant
  • zucchini

Substitute diced baked tofu for the chicken.

Use leftover filling to make Giant Chicken Poppers.

 

Basic Information Starches

All About Starches

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This article is designed to educate you as to what foods are Starches (you might be surprised by some of these). Future articles will serve to guide you in planning meals, and help you to choose appropriate substitutes.

While vegetables are a carbohydrate they’re considered Neutral and can be eaten with any other food except Fruit. The only time you need to be aware of vegetables as a carbohydrate is when you’re on an extended (more than one day) Protein Binge.

Grains:

 . . .
. brown rice flours: whole wheat
. barley . rye
. wild rice . buckwheat
. kasha . rice
. millet . graham
. bulger . .
. whole wheat couscous . .

Legumes:

 mung beans

Seeds:

 use raw, toasting or roasting destroys their digestive enzymes
. navy beans . caraway
. lima beans . poppy
. lentils . pumpkin
. black-eyed peas . sesame
. kidney beans . sunflower
. split peas

Nuts:

 Nuts are a carb/protein mix so limit them – listed with lowest protein count first – toasting or roasting destroys their digestive enzymes
. garbanzo beans . brazil
. pinto beans . macadamia, pine nuts

Pastas:

.

 almonds, pecans, pumpkin seeds, walnuts
. whole wheat . hazelnuts, filberts, peanuts, pistachio
. buckwheat . mixed nuts, peanut butter, sesame seeds, sunflower seeds
. artichoke . soybeans, cashews
. corn . coconut, almond paste

Cereals:

 whole grain Brands: Grape Nuts (not flakes, they contain sugar)
. sugar-free . .
. chemical-free . .
. additive-free . .

These become starches only when cooked:

Starch Ingredients:
Use fresh potatoes. Frozen and dried potato products contain additives which make them difficult to digest. Exceptions can be found in health food stores. corn starch (use browned whole wheat or arrowroot flour instead)fructose (made from corn)

potato flour

soy sauce (wheat free can be found in health food stores)
all potatoes including sweet potatoes & yams .
peas beets
corn carrots
Recipes Starches Vegetarian

Annie’s Homegrown Mac ‘n Cheese

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I always have a couple of boxes of Annie’s Homegrown Mac ‘n Cheese in my pantry. With a few veggies stirred in they’re great for when I don’t feel like actually cooking.

Suggestions for items to stir into Annie’s Mac ‘n Cheese – we’re assuming that these are already precooked:

  • spinach or other greens
  • broccoli
  • carrot
  • onion
  • cauliflower
  • soy “dogs”

Or make up the mac n cheese according to the package directions and then stir it into one of the following types of soups:

  • tomato
  • red bell pepper
  • carrot
  • chicken or vegetable broth
High Protein Neutral Recipes Starches Vegetarian

Too Busy To Cook? Imagine’s Soups Will Save the Day

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Imagine-Butt-Qu

I love Imagine brands boxed soups. They taste so fresh, they have tons of varieties & you can add anything you might have in your fridge, pantry or freezer to change them up. Frankly I’ve been to restaurants that would have done better to chuck their soup recipe and used Imagine soup instead. I guarantee that their customers would not know they’re using boxed soup and the end product would be better than what they’re serving.

Here’s my dirty little secret – I haunt the aisles of health food stores looking for items on sale. Many of these items are disappointing but I can’t stand to throw them away, so I generally add them to one of Imagine’s boxed soups (which I have a pantry full of) and they have yet to disappoint me. It’s magic, how something that was ho-hum, when added to one of Imagine’s soups is suddenly escalated into the “can’t stop eating it” category.

I can’t say it any better than Imagine says it: “Imagine the finest, organic vegetables, lightly simmered with fresh herbs and delicious seasonings. Imagine no more … Imagine Organic Soups and Broths are available in more than twenty varieties and are packaged in re-sealable aseptic cartons to lock in their wholesome gourmet flavor.”