Thursday, April 26, 2012
Wednesday, April 25, 2012
diet plan grey sheet
If you have ever felt like your eating was out of control. Have you ever just kept on consuming food way past the point of being super full? Over and over waking up as if you had been in a war with food in one-way or another. It affects your sleep that adds fuel to already painful fire. Food addictions are insane. They can consume you and directly effect our decisions and all the patterns of our lives. It affects our relationships with others, love relationships and career decisions. Families do food addictions in groups. They constantly harass each other with painful statements like why are you stuffing your face, or you’ve e put on a few pounds to discussing (over a terribly fattening meal) what is good for you and you should just eat in moderation, or questioning how "bad" they were today or the dish they ordered was. Comments like" its just fruit" or "I’ll take a sliver" are all ways of punishing ourselves and proving a food addiction!! Food should not control how bad or how good we feel about ourselves. A a cigarette. smoker trying to quit know's it's hard to do anything without your pal (the cigarette). It's even harder to imagine idol time or happy times without food to be there as our anesthetic friend aka "fiend".
NO more lets stop the madness. This week I am going to start the gray sheet that is a diet tool used worldwide by Overeaters Anonymous. to break our food addiction. You will have more time. So learn to do healthy things with your family like doing puzzles together, playing Rummikub, or card games instead of snacking to the point of destruction.
It is easier to do with a partner. So I encourage you to find someone that wants to do it with you. I will be doing it with you this week.
NO more lets stop the madness. This week I am going to start the gray sheet that is a diet tool used worldwide by Overeaters Anonymous. to break our food addiction. You will have more time. So learn to do healthy things with your family like doing puzzles together, playing Rummikub, or card games instead of snacking to the point of destruction.
It is easier to do with a partner. So I encourage you to find someone that wants to do it with you. I will be doing it with you this week.
Exercise should be something you enjoy, BOTTOM LINE!1
NO painful short-term diets or exercise crazes!! Just simply something you enjoy. I have found mine. Hopefully you have something you look forward to doing, or can find one. Like love it should be something you don’t want to live without.
Before I get all mushy here. I will attach to this the “ grey sheet “ plan.
NO painful short-term diets or exercise crazes!! Just simply something you enjoy. I have found mine. Hopefully you have something you look forward to doing, or can find one. Like love it should be something you don’t want to live without.
Before I get all mushy here. I will attach to this the “ grey sheet “ plan.
Between the Sheets:The History of Overeaters Anonymous and its Food Plans
Go to this website to see more.
http://www.linagoldberg.com/oa/
by Lina Goldberg [LINK]
Appendix B: Text of the "Grey Sheet" of Overeaters Anonymous
PAGE ONE OF OA PAMPHLET
PLAN "A" -- LOW-CARBOHYDRATE
(Suggested for losing weight)
by Lina Goldberg [LINK]
Appendix B: Text of the "Grey Sheet" of Overeaters Anonymous
PAGE ONE OF OA PAMPHLET
PLAN "A" -- LOW-CARBOHYDRATE
(Suggested for losing weight)
SAMPLE MENU
BREAKFAST
1 Protein
1 Fruit
Coffee
LUNCH
1 Protein
1 Vegetable
Finger Salad
(no dressing)
DINNER
1 Protein
1 Vegetable
Salad
For carbohydrate sensitive people, man-made sugars and starches create a craving for more of the same. Therefore these foods cannot be eater at all! This plan provides for complete abstinence from man-made sugars and starches and from any foods with more than 10% carbohydrate content.
We suggest three measured meals a day with nothing in between but black coffee, tea or no-calorie soft drinks.
Overeaters Anonymous offers a choice of three disciplined eating plans:
For losing weight ... Plan "A", low-carbohydrate (this pamphlet) or Plan "B", basic-four food groups. For maintaining normal weight ... low-carbohydrate maintenance plan. Before you choose any plan, see your doctor. If you have a medical problem, follow your doctor's plan. You will still be abstaining from compulsive overeating.
REMEMBER .... OURS IS A THREE-FOLD ILLNESS. THESE SUGGESTED EATING PLANS CAN GUIDE US ON THE PHYSICAL LEVEL .....REMEMBER OUR RECOVERY ON THE SPIRITUAL AND EMOTIONAL LEVEL AS WELL.
BREAKFAST
1 Protein
1 Fruit
Coffee
LUNCH
1 Protein
1 Vegetable
Finger Salad
(no dressing)
DINNER
1 Protein
1 Vegetable
Salad
For carbohydrate sensitive people, man-made sugars and starches create a craving for more of the same. Therefore these foods cannot be eater at all! This plan provides for complete abstinence from man-made sugars and starches and from any foods with more than 10% carbohydrate content.
We suggest three measured meals a day with nothing in between but black coffee, tea or no-calorie soft drinks.
Overeaters Anonymous offers a choice of three disciplined eating plans:
For losing weight ... Plan "A", low-carbohydrate (this pamphlet) or Plan "B", basic-four food groups. For maintaining normal weight ... low-carbohydrate maintenance plan. Before you choose any plan, see your doctor. If you have a medical problem, follow your doctor's plan. You will still be abstaining from compulsive overeating.
REMEMBER .... OURS IS A THREE-FOLD ILLNESS. THESE SUGGESTED EATING PLANS CAN GUIDE US ON THE PHYSICAL LEVEL .....REMEMBER OUR RECOVERY ON THE SPIRITUAL AND EMOTIONAL LEVEL AS WELL.
Proteins may be mixed (i.e., chef's salad). Vegetables may be mixed. If a ½ cup vegetable is included, the whole portion may not exceed ½ cup.
Sugar must be listed 5th or below on ingredient labels: not among the first 4 items (Ex. Veg Oil, water, salt, spices, sugar.)
Check labels for sugar content: packaged meats, low-cal and regular dressings, mixed spices, vegetables in cans and jars.
Dextrose, lactose and corn syrup are forms of sugar. Must be listed 5th or below on labels.
Mix family salads, then measure two 8 ounce cups for your own, using up to 2 tbs dressing without sugar.
A finger salad is three small, raw vegetables or green salad without dressing.
When eating out, if cooked vegetable in not available have a 4th raw vegetable.
If fresh fruits are unavailable, use fresh frozen not packed in sugar or syrup, fruits packed in water, or their own juice, not sugar added. Mixing of fruits except the ½ cup fruits to total 1 cup.
Use real mayonnaise only, not whipped dressing.
Watch out for high carbohydrate artificial sweeteners. If you are concerned about artificial sweeteners, see your doctor.
1, Use diet catsup and regular mustards on your meats and fish.
2. 3-tsp. lemon juice daily may be used in tea or finger salad. If milk is used as a protein, some of that milk may be used ...
PAGE THREE OF OA PAMPHLET
FOOD PORTIONS SHEET
PROTEIN
Beef - 4 oz.
Cheese - 2 oz.
Chicken - 2 pieces
Clams - 4 oz.
Crab - ½ cup.
Cold Cuts - 2 slices.
Cottage Cheese - ½ cup.
Eggs - 2.
Fish - 4 oz.
Frankfurters - 2
Ham - 4 oz.
Heart - 4 oz.
Kidney - 4 oz.
Lamb - 4 oz.
Liver - 4 oz.
Lobster - 4 oz.
Oysters - 4 oz.
Pork - 4 oz.
Salmon - ½ cup
Sardines - ½ cup
Shrimp - 4 oz.
Soyburger - 4 oz.
(soy proteins, ham & sausage links)
Steak - 4 oz.
Tongue - 4 oz.
Tuna - ½ cup
Turkey - 4 oz.
Veal - 4 oz.
Milk - 8 oz = ½ protein
Buttermilk, 1 cup = ½ protein
Yogurt, low fat plain 1 cup = 1 protein
Sugar must be listed 5th or below on ingredient labels: not among the first 4 items (Ex. Veg Oil, water, salt, spices, sugar.)
Check labels for sugar content: packaged meats, low-cal and regular dressings, mixed spices, vegetables in cans and jars.
Dextrose, lactose and corn syrup are forms of sugar. Must be listed 5th or below on labels.
Mix family salads, then measure two 8 ounce cups for your own, using up to 2 tbs dressing without sugar.
A finger salad is three small, raw vegetables or green salad without dressing.
When eating out, if cooked vegetable in not available have a 4th raw vegetable.
If fresh fruits are unavailable, use fresh frozen not packed in sugar or syrup, fruits packed in water, or their own juice, not sugar added. Mixing of fruits except the ½ cup fruits to total 1 cup.
Use real mayonnaise only, not whipped dressing.
Watch out for high carbohydrate artificial sweeteners. If you are concerned about artificial sweeteners, see your doctor.
1, Use diet catsup and regular mustards on your meats and fish.
2. 3-tsp. lemon juice daily may be used in tea or finger salad. If milk is used as a protein, some of that milk may be used ...
PAGE THREE OF OA PAMPHLET
FOOD PORTIONS SHEET
PROTEIN
Beef - 4 oz.
Cheese - 2 oz.
Chicken - 2 pieces
Clams - 4 oz.
Crab - ½ cup.
Cold Cuts - 2 slices.
Cottage Cheese - ½ cup.
Eggs - 2.
Fish - 4 oz.
Frankfurters - 2
Ham - 4 oz.
Heart - 4 oz.
Kidney - 4 oz.
Lamb - 4 oz.
Liver - 4 oz.
Lobster - 4 oz.
Oysters - 4 oz.
Pork - 4 oz.
Salmon - ½ cup
Sardines - ½ cup
Shrimp - 4 oz.
Soyburger - 4 oz.
(soy proteins, ham & sausage links)
Steak - 4 oz.
Tongue - 4 oz.
Tuna - ½ cup
Turkey - 4 oz.
Veal - 4 oz.
Milk - 8 oz = ½ protein
Buttermilk, 1 cup = ½ protein
Yogurt, low fat plain 1 cup = 1 protein
COOKED VEG. - 1 CUP
Artichoke
Asparagus
Bean Sprouts
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Celery
Chard
Cucumber
Eggplant
Greens : Mustard, Collard,Beet, Spinach, Turnip
Lettuce
Mushrooms
Okra
Peppers - green, red
Radishes
Parsley
Pickles - sour, dill
Sauerkraut
String Beans
Summer Squash
Tomatoes
Turnip
Zucchini
COOKED VEG. 1/2 C.
Beets
Carrots
Onions
Pumpkin
Rutabagas
Winter Squash
Wheat Germ - 1/8 cup
Artichoke
Asparagus
Bean Sprouts
Broccoli
Brussel Sprouts
Cabbage
Cauliflower
Celery
Chard
Cucumber
Eggplant
Greens : Mustard, Collard,Beet, Spinach, Turnip
Lettuce
Mushrooms
Okra
Peppers - green, red
Radishes
Parsley
Pickles - sour, dill
Sauerkraut
String Beans
Summer Squash
Tomatoes
Turnip
Zucchini
COOKED VEG. 1/2 C.
Beets
Carrots
Onions
Pumpkin
Rutabagas
Winter Squash
Wheat Germ - 1/8 cup
THE FOLLOWING MAY BE USED FOR COOKING ONLY
All spices, Onion Soup, Horseradish, Soy Sauce and Paste, Worcestershire Sauce.
Friday, December 3, 2010
Thursday, October 21, 2010
FYI: plant estrogen an flax seed /benefits seen
Dietary Benefits from Flaxseeds
Flaxseeds have two anticancer components: lignans and an omega-3 fat called "alphalinolenic acid" (ALA). You may be familiar with flaxseeds as they are used as a natural laxative, a good source of dietary fiber and in preparations that help lower your cholesterol. Flaxseeds may also be helpful in reducing your risk of heart disease, osteoporosis, breast and endometrial cancers. Flaxseed oil has been used for the relief of hot flashes, breast pain, arthritis pain, and pain related to constipation.
Flaxseeds have two anticancer components: lignans and an omega-3 fat called "alphalinolenic acid" (ALA). You may be familiar with flaxseeds as they are used as a natural laxative, a good source of dietary fiber and in preparations that help lower your cholesterol. Flaxseeds may also be helpful in reducing your risk of heart disease, osteoporosis, breast and endometrial cancers. Flaxseed oil has been used for the relief of hot flashes, breast pain, arthritis pain, and pain related to constipation.
Anticancer Action of Flaxseeds
Several studies have been done to determine how the phytoestrogens in flaxseeds may help cancer. One theory compares the estrogen-receptor blocking ability of flaxseeds with estrogen-receptor modulation drugs. The weak plant-based estrogens block the estrogen receptors on cells within breast tissue, starving them of full-strength female estrogen, possibly stopping tumor growth and preventing cell damage. This effect may be most effective for younger, premenopausal women with estrogen-receptor negative cancers. A clinical trial combining flaxseeds with a macrobiotic diet has been done by the National Center for Complementary and Alternative Medicine. Among other goals, the study hopes to find out whether a macrobiotic diet that includes flaxseed will be beneficial during and after breast cancer therapy.
Several studies have been done to determine how the phytoestrogens in flaxseeds may help cancer. One theory compares the estrogen-receptor blocking ability of flaxseeds with estrogen-receptor modulation drugs. The weak plant-based estrogens block the estrogen receptors on cells within breast tissue, starving them of full-strength female estrogen, possibly stopping tumor growth and preventing cell damage. This effect may be most effective for younger, premenopausal women with estrogen-receptor negative cancers. A clinical trial combining flaxseeds with a macrobiotic diet has been done by the National Center for Complementary and Alternative Medicine. Among other goals, the study hopes to find out whether a macrobiotic diet that includes flaxseed will be beneficial during and after breast cancer therapy.
Wednesday, October 20, 2010
nutritional hint great shakes!!
hint: peel and freeze very ripe bananas (not mushy just may be turning brown) in plastic baggies or tin foil. Freeze strawberries before they turn or melon works too. Actually mangoes peeled and ripe freeze well.
Use these frozen fruits instead of ice in a good blender (like a Vitamix). Add to shakes either with skim or lowfat milk or add some protein powder like "Pure Whey", Ensure or Boost work well too just blend with the frozen fruit and whoila!. Tastes better than Ensure or Boost alone from a can. And always use a straw when sipping for added pleasure!!
Use these frozen fruits instead of ice in a good blender (like a Vitamix). Add to shakes either with skim or lowfat milk or add some protein powder like "Pure Whey", Ensure or Boost work well too just blend with the frozen fruit and whoila!. Tastes better than Ensure or Boost alone from a can. And always use a straw when sipping for added pleasure!!
Recipe for the the Belly
This will help you move things along and sweep the gastrointestinal tract. In addition it will regulate normal flora and make your belly feel better. Best time to eat this is in the evening as dessert.
Pumpkin puree (organic tastes better)
greek style 0% fat yogurt plain or vanilla
flax seed ground golden organic
cinnamon
Honey or Splenda if you need extra to help you go use Stevia
( if you need extra calories add honey and add almond slivers)
mix equal parts pumpkin to yogurt. add 1-2 tablespoons flax seed.
Season with sweetener of choice and cinnamon
Pumpkin puree (organic tastes better)
greek style 0% fat yogurt plain or vanilla
flax seed ground golden organic
cinnamon
Honey or Splenda if you need extra to help you go use Stevia
( if you need extra calories add honey and add almond slivers)
mix equal parts pumpkin to yogurt. add 1-2 tablespoons flax seed.
Season with sweetener of choice and cinnamon
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BREAKFAST ond day at a time!!
1 Protein 2 eggs> 8am
1 Fruit 1 orange
Coffee
LUNCH
1 Protein 1/2 cup cottage cheese > 12 noon
1 Vegetable 1/2 cup beets
Finger Salad 1 carrot,1 radish and small cucumber sliced with lemon
(no dressing)
DINNER
1 Protein 1 yogurt greek > 5 pm
1 Vegetable 1 cup broccoli
Salad 2 cups mixed green salad 1tablespoon olive oil/balsamic vinegar
evening cup of herbal tea eg. camomile (no sugar)
Getting used to NOT eating at night. So read a book, get something done that you have been meaning to do. Write down a journal of how you feel without food to comfort you. Accept that many things are out of your control and you don't have to react to them you can stay focused and peaceful. Go to a website or read a book that teaches meditation. Take a long bath. The possibilities are endless. Get comfortable with you. If watching TV makes you snack don't watch tonight.