Good recipes

Just a few suggestions that I like.

I started this years ago, along with exercise, and got into good shape.  Then I started traveling with my job again and my habits all went to chit.  I just started the routine again.  Its low carb like Atkins, but also low fat (unlike Atkins) - mostly like The Zone diet. 

My habit changes were in breakfast - I never used to eat it.  You should.  Eating smaller, more frequent meals can better train the body to use fat rather than store it (not knowing how long it will be until the next meal).  By not eating breakfast I was not keeping my metabolism working very well.

First - eliminate soft drinks, all of them.  Drink water, perhaps tea on occasion.

My breakfasts are usually one of two things - both of them quick and cheap.  1)  a cup and a half of low fat cottage cheese with a cup of fruit.  2)  a cup and a half of low fat plain yogurt with a cup of fruit.

Lunch is difficult for me, as I like to get out of the office.  Eating at my desk makes me sad.  I will find something healthy on the menu, order veggies or fruit instead of fries, and/or remove as much excess bread from sandwiches as I can.

Dinner - lots of veggies, a bit of meat, maybe a little fruit or nuts.  I love veggies so this has always been easy for me (except for reducing/eliminating the butter and cheese).  The quick rule I read was no piece of meat larger than the palm of your hand, thinly sliced (relatively).

I will steam the fresh veggies and boil the frozen ones on the stove top - both are good, so don't feel like you have to get fresh veggies.  Season the meat without using high sugar, or fat, marinades.  I usually rotate fish, chicken, and pork - with beef occasionally (I get most of that during lunches though).

Just a few single serving recipes.


Broiled Salmon
6 oz. salmon fillet
rosemary (to taste)
tarragon (to taste)
dill (to taste)
lemon (optional)
1 1/3 teaspoons olive oil

Rub the fillet with herbs then brush with olive oil.  Broil for 10 minutes per inch of thickness, turning and basting once.  Garnish with lemon if desired.




Pork Medallions with Apples
4 oz. pork medallions, or thinly sliced chops
1 sliced apple
rosemary (to taste)
dijon mustard (to taste)
1 tablespoon white wine
1/4 cup water

Put pork into baking dish in a single layer.  Top with apple slices, rosemary, and mustard.  Pour wine and water around the pork.  Bake at 450* for 15 minutes.  Baste the pork with pan juices, reduce heat to 350*, continue cooking for 10-15 minutes until pork is white, not pink, inside.


Pick a good vegetable, or mix, and perhaps a spinach leaf salad (oil and vinegar dressing, nothing fatty) to go with these.

If you are married and have "been down to the corner store" more than a few times, a good weight loss inducement is to copulate regularly with the lights on.