Eating well on a diet possible with new book

Tag : Paprika Powder

To lose 165 pounds, I needed an organized weight loss program and asupport group. If Eating Well magazine's new book, "The Eating WellDiet," by Dr. Jean Harvey-Berino Ph.D., R.D., was available at thetime I might have made it with the book alone - seriously, it'sthat good.
The title seems counterintuitive, since any weight-loss diet mustmean small portions of marginally flavorful food, right? Really,who believes they're going to eat well on a weight-loss plan? Putyour skepticism aside for a moment and see how this book lives upto its name.
Dr. Bob Arnot, a recognized weight-loss expert, writes in theforeword that the "Eating Well Diet" is about real and permanenttransformation. It's not a diet you start, lose weight and thenstop, but a seven-step program meant to target the true reasonspeople gain weight. Then, it helps them transform that behavior,permanently.
The seven steps: Make certain you're ready to change; setrealistic, doable goals; keep written track of both food andexercise; eat mindfully using healthy-eating principles; commit tomove more by working exercise into a busy life; get support fromyourself and others; and have a long-term plan, using a widevariety of targeted strategies.
Berino devotes the first 85 pages to explaining and expanding onthose steps. Those pages are, literally, jam-packed withinformation, insights, methods and even short questionnaires thathelp the reader understand themselves, what they want and how bestto achieve and maintain weight loss. At the end there's a four-week"mix-and-match menu" that makes for easy meal-planning.
Eating Well's weight-loss program is based on the University ofVermont's successful and acclaimed VTrim program where participantslose an average of 21 pounds in six months.
That's an "average," many participants lose more, some much more.
VTrim wants participants to lose an average of one pound a week.
A slow, lose-no-muscle-only-fat weight loss is not only healthy,but a plan that significantly increases the possibility ofmaintaining weight loss.
After the toolbox, comes the recipes, lots of recipes. More than150 recipes, many with full-page color pictures, help readerscreate delicious, yet healthy meals such as: asparagus and Canadianbacon omelet, cranberry-almond granola, shrimp Caesar salad, spicychicken tacos, crab cake burgers, potato-horseradish-crustedMahi-Mahi and spicy beef with shrimp and bok choy.
You'll find many easy, one-step recipes at the end of each recipechapter for treats such as chocolate-dipped strawberries and miniice cream sandwiches.
Every recipe supplies complete nutritional information, includingfiber and potassium counts.
"The Eating Well Diet" presents a study-based, well-thought-outweight loss diet, woven with healthy recipes that delivergood-looking, flavorful meals to the table and, if followed, shouldeasily deliver on all its promises.
Here's just one of the book's recipes, give it a try.
• Don Mauer appears Wednesdays in Food. He welcomes questions,shared recipes and makeover requests for your favorite dishes.Address them to Don Mauer, Daily Herald Food section, P.O. Box 280,Arlington Heights, IL 60006 or don@theleanwizard.com.
Almond-crusted chicken fingers
Canola oil cooking spray
½ cup sliced almonds
¼ cup whole-wheat flour
1 teaspoons paprika
½ teaspoon garlic powder
½ teaspoon dry mustard
¼ teaspoon salt
½ teaspoon freshly ground pepper
1 teaspoons extra-virgin olive oil
4 egg whites (see note)
1 pound chicken tenders
Heat oven to 475 degrees. Set a wire rack on a foil-lined bakingsheet and coat with cooking spray.
Place almonds, flour, paprika, garlic powder, dry mustard, salt andpepper in a food processor; process until the almonds are finelychopped and the paprika is mixed throughout, about 1 minute. Withthe motor running, drizzle in oil; process until combined. Transferthe mixture to a shallow dish.
Whisk egg white in a second shallow dish. Add chicken tenders andturn to coat. Transfer each tender to the almond mixture; turn tocoat evenly. (Discard any remaining egg white and almond mixture.)
Place the tenders on the prepared rack and coat with cooking spray;turn and spray the other side. Bake the chicken fingers untilgolden brown, crispy and no longer pink in the center, 20-25minutes.
Serves four.
@Recipe nutrition:Cook's note: Dried egg whites are convenient inrecipes like this one because you don't have to figure out what todo with 4 egg yolks. Look for powdered brands like Just Whites inthe baking aisle or natural-foods section or fresh pasteurizedwhites in the dairy case of most supermarkets. Nutrition values perserving: 175 calories (20.5 percent from fat), 4 g fat (1 gsaturated fat), 4 g carbohydrate, 1 g fiber, 27 g protein, 66 mgcholesterol, 254 mg sodium.
"The Eating Well Diet" by Dr. Jean Harvey-Berino, with JoyceHendley and the editors of Eating Well (2008 Countryman Press,$24.95)