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by Ann Louise Gittleman, M.S., C.N.S.
Eat Fat, Lost Weight
Avocados...walnuts...almonds...pumpkin seeds...sesame seeds...salmon...olive oil. Wouldn’t you love to start eating these “forbidden” foods once again and get off the dieting merry-go-round once and for all? Well you can—and actually lose weight while you’re doing it.
The Eat Fat, Lose Weight program says farewell to the cuisine of deprivation and introduces you to a whole new cuisine of celebration. You’ll develop a brand new attitude toward eating that focuses on the amazing omega fats that not only brim with flavor but are bursting with health benefits. Besides revving up your metabolism to help you lose weight, omega fats have been shown in numerous studies to help lower the risk of heart attacks, Alzheimer’s disease, arthritis, breast cancer and even menstrual irregularities from PMS to perimenopause and beyond.
Let’s be honest, the no- or low-fat/high-carbohydrate diet highly popularized over the last 20 years has failed miserably. In fact, in the past two decades Americans have become even fatter. Today a whopping 55 percent of adults are at least 20 pounds overweight. Along with this massive weight gain, Type II diabetes has skyrocketed in the past 30 years. Moreover, the low-fat/high-carbohydrate diet has had virtually no effect on lowering the risk of heart disease.
The truth is that the trimmest and healthiest people throughout the world follow eating programs that are far from fat-free. Take a look at the Greeks, Turks, Italians, French or Spanish, for instance. Their Mediterranean diet—rich in the omega oils—is actually considered to be the world’s healthiest cuisine and yet it is full of olive oil, seeds, nuts, fatty fish (like sardines) as well as fresh, colorful fruits and vegetables. Even though they consume a diet that contains 40 percent fat, these populations are slim and boast the lowest rate of heart disease in the world.
Omega-rich foods are also found in Oriental cuisine with its rich oils, fish (such as salmon and mackerel) and flavorful fats (like peanut oil). As a matter of fact, studies in Japan have even linked the omega oils from fatty fish like anchovies and salmon to a lowered rate of depression. Likewise, Middle Eastern dishes are full of omegas, from sesame seeds and tahini (sesame seed paste) to olive oil. Many of the Latin dishes we find so tantalizing use omega-rich ingredients like avocado in salsas, dips and salads. In the Caribbean peanuts, another omega-rich food, are a special choice ingredient found in numerous ethnic dishes. Nuts (like cashews, pine nuts, walnuts and pecans) are longtime global favorites, used in various ways from baked goods and garnishes to condiments and poultry, meat and lamb dishes.
Clearly it’s not the amount of fat but the type of fat that counts. And that’s what this Eat Fat, Lose Weight program is all about—eating the right kinds of fats from the omega 3, 6 and 9 families.
Readers who have faithfully followed the predecessor to the cookbook, Eat Fat, Lose Weight (Keats, 1999) have lost over 10 pounds in three weeks simply by adding back the essential healthy fats into their meals, with a satisfying 30 percent of fat from total calories. Since many of you wanted actual recipes and more expansive menu plans, the cookbook offers quick cuisine tailored to busy lifestyles, with a wide array of delicious dishes to enhance your repertoire. For those of you who have mastered Eat Fat, Lose Weight, you will be surprised at the variety of new ethnic ingredients in the shopping list that reflect the book’s philosophy. You’ll find intriguing touches of formerly “forbidden” ingredients, like shredded coconut and coconut milk. Although coconut milk may be high in natural saturated fats, it also happens to be a potent super food because it is antiviral, antifungal and antimicrobial. So we use this superstar in moderation to tap into its many health benefits and embellish the taste of our delicious recipes. As a matter of fact, you’re going to be seeing both coconut oil and even palm oil (not to be confused with palm kernel oil) making a major comeback in this country before too long. Despite their high saturated fat content, these tropical oils possess strong protective qualities. Palm oil, for example, is the most concentrated source of a nutrient know as tocotrienols, a member of the vitamin E family. Tocotrienols have been found to lower cholesterol, prevent clot formation, regress atherosclerotic plaques and inhibit the growth of cancer cells.
Undoubtedly the robust flavors and heady aromas of the Eat Fat, Lose Weight cuisine will delight your palate. You will fill up on colorful, nutrient-rich veggies, quality proteins and a moderate amount of fruit. This slimming plan is also perfect for those opting for a lower carbohydrate diet.
The diet lifestyle plan outlined in my new Eat Fat, Lose Weight Cookbook can be the only eating program you will ever need—guaranteed. By following the easy recipes and sample meal plans you will look great, feel terrific and watch the pounds melt away. Since the plan isn’t low in fat, you won’t feel deprived, which means there’s no more fatigue, food cravings or mood swings. This healthful diet is great for every member of your family, especially kids who may need a little calming down.
The cookbook is all about putting the pleasure back into eating by following the basic principles of the Eat Fat, Lose Weight philosophy. And it’s not difficult—or filled with unappealing foods. There are five easy helpers to get you on the weight-loss track...fast.
1. Let’s Go Shopping. First we take you on a shopping trip to the local grocery store or market so you can stock your fridge, freezer and pantry with the essential ingredients.
2. The Master Diet Blueprint. Next we introduce you to an easy, 10-step blueprint so you can create your own plan, based on your individual tastes. (If you’re serious about shedding those unwanted pounds and feeling energetic and radiant, then be sure to follow faithfully this Master Blueprint for success.)
3. 21-Day Sample Menus. Then we give you some delicious ideas on how to make it all work, simply and effortlessly every day of the week.
4. “Omega-sizing” Your Meals. You’ll want to refer to this section often, with its smart tips on how to fortify your recipes using omega 3-rich flaxseed.
5. The Fat Zappers. A helpful list of the best supplements is listed to help augment your slimming-down process.
That’s all it takes to begin experiencing the Eat Fat, Lose Weight momentum sweeping the country. Even if you don’t have to lose weight but want to nourish your body with healthful fats, this plan is for you. I encourage you to try the following sample recipes for two days. Look for more recipes and nutritional information in following issues of totalhealth. The Eat Fat, Lose Weight Cookbook will be published in April 2001 by Keats Publishing.
Sample Menu's from the Eat Fat, Lose Weight Cookbook
DAY ONE
Breakfast:
Omega 9
1 scrambled egg with spinach and mushrooms sautéed in 1 tablespoon extra virgin olive oil.
1 slice whole grain bread
Mid-morning Snack:
1 apple
Lunch:
Omega 3
The inviting, sweet scent of pineapple...you can almost feel the ocean breeze
Hawaiian Chicken Salad*
Makes 6 servings
1-1?2 pounds cooked chicken breast, cubed or stripped
1 cup scallions, chopped
3?4 cup chopped celery
1?3 cup canola mayonnaise
1 cup crushed pineapple
1 teaspoon dried tarragon
salt and pepper to taste
4 tablespoons extra virgin olive oil
2 tablespoons apple cider vinegar
2 tablespoons water
6 cups green leaf lettuce, chopped
6 macadamia nuts, chopped
Step 1: Mix chicken, scallions, celery, mayonnaise, pineapple and tarragon in a large bowl.
Step 2: Season with salt and pepper to taste.
Step 3: In a separate bowl, make vinaigrette by whisking oil, vinegar and water together.
Step 4: Toss greens and vinaigrette in a large bowl; put a serving on each plate.
Step 5: Top each serving with chicken mixture and sprinkling of chopped nuts.
*Carb alert: One serving equals 12 carbohydrate grams.
Mid-afternoon Snack:
1 ounce string cheese
Dinner:
Omega 3, 6 and 9
Mama’s Meat Loaf
Makes 5–6 servings
2 pounds ground chuck (or 1 pound lean chuck plus 1 pound veal)
1 cup seasoned bread crumbs
3?4 cup chopped onions
2 tablespoons horseradish
2 teaspoons salt (optional)
1?4 teaspoon pepper
1 teaspoon dry mustard
1?2 cup ketchup
2 eggs, slightly beaten
Step 1: Preheat oven to 350° F. Oil an 8x4x2-inch loaf pan with extra virgin olive oil.
Step 2: Combine all ingredients, blending by hand.
Step 3: Shape and set in loaf pan. Bake for 1-1?4 hours.
(Real comfort food...and it freezes well too.)
DAY TWO:
Breakfast:
Omega 3
6 ounces orange juice
Cheesy muffin topped with tomato (sprinkle 1 or 2 ounces shredded, part-skim mozzarella over one half whole-grain English muffin, broiling until cheese melts.)
Mid-morning Snack:
Omega 6
15 pistachios
Lunch:
Omega 3
Did you know that the Caesar Salad originated in Mexico? We’ve crossed the boarder with this popular classic and gave it an omega boost.
Sunny Caesar Salad
Makes 4 servings.
1 head romaine lettuce, chopped
Dressing
1 egg yolk
2 garlic cloves, pressed
1 teaspoon Dijon mustard
1 teaspoon Worcestershire sauce
1 tablespoon lemon juice
4 tablespoons extra virgin olive oil
1 8-ounce can white solid tuna packed in water, drained
1 4-ounce jar of sun-dried tomatoes, packed in oil
4 tablespoons Parmesan cheese
4 anchovy fillets (optional, as garnish)
Crushed fresh pepper
Step 1: Wash, core and dry lettuce. Tear into half-inch pieces. Wrap in paper towels, then chill for at least one hour.
Step 2: About 10–15 minutes before serving place egg yolk in a large wooden salad bowl. Using the back of a fork, press garlic cloves until paste is formed.
Step 3: Add mustard, Worcestershire sauce, lemon juice. Slowly whisk in oil until mixture becomes smooth.
Step 4: Toss together lettuce, dressing, tuna and sun-dried tomatoes.
Step 5: Sprinkle Parmesan cheese on top. Garnish with anchovy fillets and crushed black pepper, if desired.
**Omega tip: Make sure the canned tuna fish has a fat content of at least 5 grams. If not, it’s missing the vital omega 3 oils.
Mid-afternoon Snack:
1 pear
1 tablespoon pumpkin seeds
Dinner:
Omega 9
Grilled chicken breast with tarragon and parsley
Steamed asparagus
Chopped parsley, tomato and scallion drizzled with 2 teaspoons apple cider vinegar, 1 tablespoon olive oil and dash of mint.
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