Oriental Cold Noodle Salad

This is a favorite of mine, not only for taste, but for the fact that each day it sits in the refridgerator it tastes a bit better.

Ingredients:

15 ounce(s) dried soba noodles

1 1/2 tsp(s) dark sesame oil

1/3 cup(s) rice vinegar

1/3 cup(s) soy sauce

juice from one lime

zest of one lime

2 Tbsp(s) brown sugar

2 cloves garlic, minced

2 tsp(s) red pepper flakes, or to taste (optional)

1 cup(s) finely grated carrot

1/4 cup(s) sesame seeds or coarsely chopped salted peanuts

1/2 cup(s) chopped fresh cilantro

Green onion for garnish

Directions:

In a large pot, cook soba noodles according to package directions. Drain, rinse noodles with cold water, and set aside. Pour into a large bowl the sesame oil, rice vinegar, soy sauce, and lime juice. Mix in lime zest, brown sugar, garlic, and red pepper flakes; stir until sugar dissolves. Toss in carrots, peanuts, and cilantro. Cut noodles into 3-inch lengths. Stir into dressing mixture. Cover, and refrigerate at least 1 hour. Toss salad again before serving. If dry, splash with soy sauce and vinegar. Serve cold.

Author Bio:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were it’s his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes.  Shop The Right Foods is the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease by selecting specific ingredients.  Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.

Farmers Market Soup

This soup can contain any vegetables from your garden or farmers market.

Ingredients:

2 quarts vegetable stock, preferrably homemade

2 cipollini onions, peeled and cut into quarters

5 cloves garlic, peeled and finely minced

1 large celeriac bulb, peeled 1/2-inch pieces

5 carrots, scrubbed or peeled, cut into 1/2-inch pieces

2 large red bell peppers, seeded and cut as above

3 portobello mushrooms, gills removed, sliced then cut as above

1 bay leaf, fresh if you have it, dried if you don't

2 teaspoons freshly dried thyme

Kosher salt and freshly cracked black pepper to taste

2 cups of white rice cook per product instructions

Directions:

Bring stock to a simmer over medium heat adding bay leaf and thyme.  In medium high skillet add olive oil and sauté onions until they've softened.  Add the carrots to sauté until they are just barely tender.  Scrape all this into the pot of vegetable stock and add a bit more oil to the skillet.   Sauté the garlic and the celeriac next.  Don't let the garlic burn. When the celeriac has reached a golden brown, add the mushrooms and sauté a few minutes more until the mushrooms are tender. Place all of this into the stock pot. Next, sauté the bell peppers in the pan with a little more oil if needed and add them to the soup.  Deglaze with white wine and add it all to the soup pot. Let your soup simmer until all the veggies are tender and you're done. Serve over steamed rice and top with grated Parmesan cheese.

Author Bio:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were it’s his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes.  Shop The Right Foods is the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease by selecting specific ingredients.  Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.

www.EatTheRightFoods.com

www.CookTheRightFoods.com

www.ShopTheRightFoods.com

www.ChefCharlesMichael.com

My favorite Vegetarian Dish

Naan Goat Cheese Pizza

This california cuisine item was a creation of mine using hummus intead of tomato sauce on a pizza.  The twenty portions we made were the first to sell out.

Ingredients:

2 small Flatbread pieces or 1 large

1 cup Sundried Tomato hummus

1 Zucchini

1 Yellow squash

1 Japanese eggplant

1 bunch of green onions

¼ cup goat cheese

½ cup spinach pie filling (Chopped spinach, pinenuts, feta cheese, par cheese, olive oil)

¼ cup olive oil

Directions:

Cut vegetables into ¼ inch strips and grill or broil.  Grill marks preferred. Coat flatbread with hummus.  Lay veggies on top on hummus.  Slice green onion in half and cut in half.  Place on top of vegetables.  Drop goat cheese on top vegetables and onions.  If you have extra spinach pie mixture add on top and drizzle olive oil over entire pizza.   Bake in over at 375 for about 15-20 minutes until goat cheese is fully melted into pizza.

Author Bio:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were it’s his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes.  Shop The Right Foods is the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease by selecting specific ingredients.  Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.

Carrots Glazed With Honey and Brandy

Ingredients

1 pound baby carrots with tops trimmed,
2 cups water

1 tablespoon sugar

1/2 teaspoon salt

3 tablespoons butter

2 Tablespoons honey

1 tablespoon brown sugar

2 tablespoons brandy

1 tablespoon chopped fresh parsley

Directions:

Bring to boil water, sugar and salt.  Blanch carrots in boiling water for 2-3 minutes. Remove and place in ice water bath.   Drain well.  Over medium heat melt butter, honey, and brown sugar in heavy large skillet over medium high heat, stirring until butter melts and sugar dissolves. Add carrots and brandy and cook until carrots are coated with glaze, about three minutes. (Can be made 2 hours ahead. Cover and let stand at room temperature. Reheat over medium low heat before serving.) Sprinkle with parsley. Makes 5 servings.

Author Bio:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were it’s his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes.  Shop The Right Foods is the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease by selecting specific ingredients.  Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.

Fresh Tomato Soup with Basil

 

It a remdition of a local eaterys tomato soup. 

Ingredients

2-3 onions chopped

1 medium carrot, rough chopped

1 smallish potato, rough chopped

1 1/2 lb. tomatoes, quartered

2-3 bay leaves

1/2 oz. sun-dried tomatoes

2 sticks celery, chopped

1-2 tsp. vegetable stock powder

1-2 cloves garlic

2 tbs. freshly chopped basil or 1-2 tsp. dried basil

Procedure:

1. Saute onion, garlic, carrot and celery in a little olive oil for about 5 minutes until it gets soft.
2. If using dried basil, add it now. Then add potato and saute a little more.
3. As soon as the potatoes begin to stick it is time to add the tomatoes, bay leaves an sun-dried tomatoes. Also add enough water/stock to just cover tomatoes.
4. Simmer for half an hour, or until all vegetables are tender. 
5. Fish out the bay leaves. Blend. Season to taste adding fresh basil.

Author Bio:
Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were it’s his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes.  Shop The Right Foods is the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease by selecting specific ingredients.  Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.

Fennel and Red Onion Salad with Tarragon Dressing

 

Powerful salad without really salad beside the underliner.

Ingredients

2 cups white wine vinegar

4 ounces fresh tarragon

4 cups olive extra virgin oil

7 1/2 lbs red jumbo onion

24 ea fennel bulb

12 ea Boston lettuce

8 ea red bell pepper

Procedure

1. Mix vinegar, tarragon, olive oil salt and pepper.

2. Cut onion to thin rings of 1/8 inch Slice Fennel into 1/8 inch slices.

3. Add red onions and fennel to dressing; toss to combine. Cover and let stand 1 hour. 

Author Bio:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were it’s his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes.  Shop The Right Foods is the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease by selecting specific ingredients.  Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.

Baked Pears w/ Cranberries & Walnuts

Ingredients:

3 ripe but firm pears, peeled, cored and quartered

1/3 cup pomegranate juice

1/2 cup dried cranberries

1/4 cup chopped walnuts

Preparation:

1. Preheat oven to 350 degrees.  
2. Place quartered pears in a baking dish. Drizzle pomegranate juice over pears.  
3. Sprinkle cranberries and walnuts over the top.  Bake for 20 minutes, or until pears are tender.
4. Serve with juices and fat-free or low fat frozen vanilla yogurt. 

Author Bio:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were it’s his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes.  Shop The Right Foods is the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease by selecting specific ingredients.  Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.

Crusted Cod w/ Sweated Leeks & Roasted Cherry Tomatoes, Brussels Sprouts & Turnips

Crusted Cod w/ Sweated Leeks & Roasted Cherry Tomatoes, Brussels Sprouts & Turnips

I made this entree in culinary school for the British Isles Cuisine.  Might have been the first meal in which comment cards from dinner did not make mention that the dish needed more salt.  If you look it is also the first salt free meal served.

Ingredients

3 ounces olive extra virgin oil

2 ea 165 ct lemons

1.50 lbs boneless cod fillet

1/2 ounces parmesan, grated cheese

1 oz lb Japanese bread crumbs

1 teaspoons Italian parsley

1 tbsp unsalted butter

Dash cup black ground pepper

Procedure

1. Mix olive oil with the lemon juice in a shallow dish and marinade the cod fillets in the refrigerator until ready for use.

2. Place the Parmesan, breadcrumbs, parsley, seasoning and lemon zest in a bowl and mix thoroughly.

3. Remove the fillets from the marinade and place in an Baking Sheet. Spread 1/2 inch crust over the fish.

4. Bake in preheated oven at 400 degrees for 15-20 minutes until golden brown.

Roast Cherry Tomatoes with Brussels Sprouts & Turnips

Ingredients

1 lbs Brussels sprouts

3  ounces oil

½ pint cherry tomato

1 white turnip

Procedure

1. De-stem and cut in half Brussels sprouts.  Peel and dice turnips into ¼ squares. 
2. In large Stock pot Parboil for Fennel, Turnips & Brussels Sprouts in water for 15-20 minute.
3. Heat oven to 400 Degrees.  Coat vegetables with oil in Hotel Pan. Cook 10-15 minutes or until golden.  Shake half way through

Sweated Leeks

Ingredients

3 Tbsp stick unsalted butter

1 Tbsp minced garlic

1 each leek

Procedure

1. Using a sharp chef's knife, cut the root portion diagonally of the leek off just above the base and discard.
2. Melt butter and garlic in very large skillet.  Approximate 3-5 minutes.
3. Add leeks.  Cook for 7-10 minutes or until tender.
4. Add water if it is sticking to pan.

Prep:  Serve with the juices drizzled over, on a bed on sweated leeks with the roast tomatoes, Brussels sprouts and turnips.  Top with a sprig or two of fennel from the salad

Author Bio:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were it’s his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes.  Shop The Right Foods is the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease by selecting specific ingredients.  Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.

Long Beans and Lobster

Ingredients

2 rock lobster

1/2 pound Chinese long beans

1 medium yellow onion diced

2 cloves chopped garlic

2 tablespoons of chopped green pepper

2 Tbsp Canola oil

2 Tbsp Butter

Sauce to marinate lobster

2 tbsp fish sauce

1 tsp sugar

1/ tsp black pepper

Garnish with sesame seeds and paprika

Directions

Marinate lobster for 30 minutes. Sweat onions, garlic and pepper and 2 Tbsp canola oil in wok or sauce pan on high heat. After 3 minutes add beans to wok coating well. Cover and stir each minute for 3 minutes. Add butter in center wok and place lobster on top. Cook until lobster is done. Place beans on plate. Place lobster in center. Pour sauce all over beans. Add a pinch of paprika to lobster, sprinkle dish with sesame seeds. Yummy just cooked and ate it.

From the.....

Eat/Cook/Shop The Right Foods Channel

GoodTimeCharlieProd's Channel

 

I've posted up about 50 videos out of 100's I've shot.  This is one of my favorite.

Video How to

Finished version should look like this.

Flat Iron Steak with Red Wine Sauce

Ingredients: 

2 (1-pound) flat iron steaks or tri-tip steaks

Salt and freshly ground black pepper
3 tablespoons extra-virgin olive oil, plus extra for garnish
6 tablespoons cold unsalted butter
1 onion, thinly sliced
1 tablespoon minced garlic
1 teaspoon dried oregano
1/4 cup tomato paste
2 1/2 cups dry red wine

Directions:

Prepare the grill or barbecue (medium-high heat). Sprinkle the steaks with salt and pepper and drizzle with the 3 tablespoons of olive oil. Grill to desired doneness, about 5 minutes per side for medium-rare. Transfer the steaks to a cutting board. Tent with foil and let stand 10 minutes.

Meanwhile, melt 2 tablespoons of butter in a heavy large saucepan over medium-high heat. Add the onions and saute until tender, about 5 minutes. Season with salt. Add the garlic and oregano and saute until fragrant, about 30 seconds. Stir in the tomato paste and cook for 2 minutes, stirring constantly. Whisk in the wine. Simmer until the sauce reduces by half, stirring occasionally, about 10 minutes. Remove the skillet from the heat. Strain the sauce into a small bowl, pressing on the solids to extract as much liquid as possible. Discard the solids in the strainer and return the sauce to the saucepan and bring back to a slow simmer. Cut the remaining 4 tablespoons of butter into small 1/2-inch chunks and whisk in the sauce a little at a time. Season the sauce, to taste, with salt and pepper.

Thinly slice the steaks across the grain. Divide the steak slices among 6 plates. Drizzle the sauce over the steak, drizzle a little more extra-virgin olive oil and serve.

Charlie’s Smoked Turkey Salad

 Ingredients:

2 c. shredded smoked turkey

1/2 tsp. Celery salt
1 tsp paprika
1/3 c. fat free mayonnaise
1/2 tsp. salt
1/2 tsp. poultry seasoning
1/8 tsp. onion salt
Dash pepper

Serve in whole grain pita shell

Directions: 

I typically like to make this dish out of left over smoked turkey but you can add few drops of liquid smoke or smoked flavored salt for same effect..  Smoked has more flavor, but your regular Thanksgiving bird will work. Mix all ingredients and place into covered container.  Chill 2 hours. Serve on lettuce leaves with crackers on the side or on pita bread as shown.  Sweet potato fries are a good compliment to this sandwich if you can find them.

Low-Carb Apricot and Cranberry Stuffing

Ingredients:
4 tablespoons salted butter
1 large onion, finely chopped

1 cups celery, chopped

2 cups almond flour
1 cups apricots, chopped
1 cups cranberries
1/2 cup walnut pieces

1 teaspoon ground ginger

2 tablespoons fresh parsley, chopped
3 tablespoons lemon juice
1/2 teaspoon salt, or to taste
1/2 teaspoon ground pepper, or to taste

Directions:

1. Melt the butter in a large skillet. Add the chopped onion and celery; cook for about 5-10 minutes until softened.

2. Add all the remaining ingredients; mix well. The mixture should come together and look fairly wet, but if it doesn't, add a few tablespoons of water until it holds together in the pan.

3. Use the mixture to stuff the turkey. Weigh the stuffed turkey to calculate the complete cooking time. Roast as directed.

Author Bio:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foodswere it’s his belief that you can’t out run your appetite. He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes. Shop The Right Foodsis the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease by selecting specific ingredients. Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.

Makes about 20 ¼ cup servings.

Give the gift of health and purchase our cookbooks for Christmas Presents.  EatTheRightFoods.com

Unbelievablely Good...
...Still researching a health benefit.  

Garlic Truffle Fries

Ingredients:

Russet potatoes (about 1 medium potato per person)

Garlic – smushed through garlic press or finely minced

Parlsey – chopped finely

Truffle Oil & Sea Salt

Top grated Parmigianino and Parsley

Directions:

1. Cut potatoes. Soak in cold water for 1 hour. Drain and pat dry.  Combine garlic and parsley.  Heat canola or peanut oil to 325F. You can add just a little bit of oil to a small sauce pan.  Fry the fries in batches, for 1-1/2 minutes until cooked but not browned. Remove and blot with paper towel. They will be a soggy mess. Don’t worry. Let cool.  Heat oil to 375F. Fry them for a second time, in small batches for 1-1/2 minutes. You’ll see that the fries will crispy up nicely. Remove and drain.  Sprinkle with Truffle Salt while the fries are hot. Just before serving, toss with the garlic/parsley mixture and just a lightest drizzle of Truffle Oil.

Author Bio:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were it’s his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes.  Shop The Right Foods is the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease by selecting specific ingredients.  Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.

Cant Have A Soup Recipes Without an Awesome Salad

Berried Avocado Grapefruit Salad

Ingredients:

1/2 cup(s) Spring Lettuce

1/2 cup(s) Spinach

1/2 Avocados, seeded, peeled and sliced

1/2 cup(s) Grapefruit sectioned
About 10 Fresh raspberries

About 10 Fresh blueberries

Carrot Shavings
Blue Cheese/Feta crumbles to top

Raspberry Vinaigrette Dressing  

Directions:

Line serving platter or individual salad plates with lettuce and spinach. Arrange avocado, grapefruit and raspberries over and sprinkle with dressing.  Top with Blue Cheese crumbles.

Author Bio:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were it’s his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes.  Shop The Right Foods is the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease by selecting specific ingredients.  Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.

Here's one of my favorite healthy soup recipes

Tomato & Lentil Soup

Ingredients:

¼ cup dried shiitake mushrooms

1 tbsp olive oil

1 large onion, finely chopped

1 pint of diced fresh tomatoes

1 tsp ginger, minced

1 tsp tarragon

Salt to taste

1 qrt of stock, chicken, vegetable or water

½ cup lentils

Directions:

Hydrate shiitake mushrooms in hot water for 20 minutes and chop.  In large saucepan add oil and sauté garlic and onion until golden about 5 minutes.  Add all remaining ingredients and bring to a boil.  Reduce to a simmer and let cook for about 30 minutes.

Nutrition Question:  Why do I Over Eat?

By:  Chef Charles Michael

Part 2 of 2

How do you modifying your psychological ties to food?   Breaking the emotional tie of candy given to a kid as a reward and as an adult a crutch for approval or self reward for job well done is a tough thing to do.  There are certain foods that people say, “I’ll run an extra mile tonight for this doughnut.”  These people know that this is a bad food, but eat it anyway for the fix they get while eating the food.  

The food we eat creates a specific emotion, and once learned, it can be thought of as: FOOD=EMOTION. 

I was frustrated by the lack of my additional weight loss, embarrassment that I still was fat and not as inshape as I could be, and my hopes of improving my deteriorating health faded.  I had several favorite foods that were just too good for me to give up.  It was these protected foods that were the reason my progress had stopped.  Associating these miserable feeling I had of myself and transferring them to these protected food made me be able to let go.  When I let go of my 3 can a day soda habit, big candy bar, fancy coffee drink, cocktails and ice cream my weight loss took right off again.

Whether you reduce portions of your protected favorite foods or remove a few from your diet altogether, to successfully sever your ties to these food items you must place the blame on them for your condition. 

Author Bio:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were it’s his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes.  The Chronic Cookbook is the final book of the trilogy which focuses on the prevention, maintenance and reversal of chronic disease.  Chef Charles has trimmed approximately 100 pounds of fat from his body by from eating right, not dieting and exercise and has included healthy eating advice, cooking techniques and recipes in these three books.  To Purchase our books visit...ChefCharlesMichael.com 

Nutrition Question:  Why do I Over Eat?

By:  Chef Charles Michael

Part 1 of 2

In North American it is predominately appetite which causes us to eat, not hunger as in third world countries. 

Your appetite is psychological in nature and has little to do with your biological needs, even though the food is used just the same.  We treat ourselves without a feeling of hunger for a reward for a hard day’s work, to ease and comfort ourselves in a breakup of a relationship or because it’s a family holiday and our mothers are made proud by us overeating. 

With 2/3 of Americans overweight or obese, and few of these people starving, we might just stop listening to nutritionists and dietitians and go see our shrink for better results.

Food is a symbol of acceptance, warmth and friendliness.  People eat food that is readably available and market conditions affect those choices.  Studies show that the period before eating; moods are described as restless, tense unable to concentrate.  After eating moods are calm, relaxed and able to concentrate.  

Are we using food as a drug to self medicates ourselves into a better mood?  This is a popular belief in why obese people have such a hard time breaking the cycle of eating.  There is a reason comfort food is called that, its large portion loaded with butter and salt sooths the soul making the eater sleepy and it is medicine for those needing to escape,

While eating at a fast food restaurant provides basic nourishment to get you through the day, eating at a 4 or 5 star restaurant is a reward and many times, a show of status.  “I order a bottle of wine or two and a 32 ounce porterhouse steak because; I’m rich and can afford it.”  These fat cat types are usually fat, as they are the business types that tend to sit at their desks all day and this is their entertainment.  They are usually seen drinking a cocktail, smoking a cigar and flirting with the young ladies at the bar.  No one knows this person better than a successful steakhouse, which caters to lawyers, accountants and other professional types who use eating as socialization and acceptance.

Do you ever wonder why you feel so good after over eating when you supersized an item for just a little more?  Well you get a sense of value and feel good about the decision mentally even though you may have stuffed your self and feel bad inside.  It is the same reason you are happy when you think a portion of your favorite dish was bigger than it normally is or sad when it looks smaller.  Perceived value is no better demonstrated than the all-you-can eat buffet where you will eat until they have to carry you out.  


Tomorrow, learn how to break the psychological ties to food.

About the Author:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were its his belief that you can’t out run your appetite.  He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes and instructions on steaming, stir frying and many other techniques.  Both books are available in print or eBook formats and are incorporated into the BURN 500^TM weight loss program.  Chef Charles has trimmed approximately 100 pounds of fat from his body over the last 2 1/2 years which was accomplished through lifestyle changes and eating the right foods not dieting and exercise.  For information on books visit the website or contact Charles by email at charles@EatTheRightFoods.com.

© Copyright – Charles M. Kandutsch.  All Rights Reserved Worldwide.

Spinach, Bok Choy and Zucchini Soup Recipe


Spinach, Bok Choy and Zucchini Soup Recipe
Ingredients:3 tablespoons extra-virgin olive oil
2 cloves garlic, chopped
2 medium onions, roughly chopped
4 medium potatoes cut into 1/2-inch cubes
4 medium zucchini, loosely chopped
4 -6 baby Bok Choy
2 Japanese Eggplants
4 cups vegetable or chicken stock
8 cups fresh spinach leaves, loosely packed
½ cup plain non fat yogurt
1 Tbsp Cardamom
1 Tbsp Cayenne pepper
1 Tbsp Cinnamon
2 inch piece Fresh ginger
1  lemon, juice of
Salt to taste

Directions:In a large, thick-bottomed pot over medium-high heat, add the olive oil. When the oil is hot (but not smoking) add the garlic, ginger and onions and saute for a few minutes along with pinch of salt - just until they soften up a bit. Stir in the potatoes and zucchini. Add the stock. Bring to a simmer and cook until potatoes are soft throughout, roughly 10-15 minutes.

Stir in the bok choy and about 5 minutes later add spinach, and wait for it to wilt, just ten seconds or so.  Add spices and yogurt. Puree with a hand blender until smooth. Whisk in a big squeeze of lemon juice. Now taste, and add more salt if needed. Finish with a drizzle of olive oil and serve.
Serves about 8.

Want to lose 25 or 50 pounds?

How do I begin a Weight Loss Program? Part 3 of 3

Putting it all together to lose weight.

This statement is used by many and is a key reason for weight loss failure.  The most important thing about weight loss that I want you to realize is that, "You can't outrun your appetite."  I don’t think anyone would disagree with me that it’s easier to gain a pound than lose one? Consider this as proof:

 One can eat a BK Triple Whopper Cheese Burger in about 3 minutes.  Add a large fry and chocolate shake and that fast food lunch could be eaten in about 10-15 minutes, usually while driving back to work.  The calories from these foods are 1230, 540, 920 respectively.  Add those all up and it’s a total of 2690 calories eaten for lunch.  My good friend orders this on the way home from a good night of drinking often.   This is more than an entire daily calorie requirement for most men and almost twice that for some women. 

            Now let’s take a look at the other side of the coin.  The amount of time required to burn 2690 calories through exercise.  Based on information by the American College of Sports Medicine you would need to exercise for the following times to burn your 15 minute or less lunch or late night snack.

Exercise	130 lb	205 lb
Biking < 10 mph	11.4 hrs	9.57 hr
Rowing machine, Light	6.5 hrs	5.45 hrs
Aerobics. Low impact	6.5 hrs	5.45 hrs
Running, 5 mph	5.1 hrs	4.2 hrs
Golf, general	11.1 hrs	8.5 hrs
Playing tennis	7.6 hrs	6.4 hrs
Walking 3.0 moderate pace	12.0 hrs	10.1 hrs

            We can see why we can’t out run our appetite; we can consume calories at a ratio 20:1 to as much as 48:1 times that which we can burn through exercise.  From these ratios it becomes apparent that exercise, while great for psychological reason and stress reduction, has little or no effect if you are not eating right in the first place.  The ACSM also states that the most weight that a typical person can lose from exercise is about 3%.  Sure the Biggest Loser folks lose more, but this is their job and they are working out as much as 5 hours a day and are on severely restrictive diets.

What this means is all the exercise in the world wouldn't help you lose weight if you eat poorly. Exercise allows you to lose about 2% to 5% of your body weight. If you eat right and exercise you can compound the results. to prove this point consider the following: 

Our health is directly affected by the food we put (or don’t put) in our mouths.  Weight loss is a simple formula, 3500 calories equals 1 pound.  The only secret to weight loss is if you are losing that pound or gaining that pound.  If you are overweight, there are two steadfast and proven ways to lose weight; calorie reduction in what you eat and burning calories through exercise.

 

Jane’s BMR=  655 + (4.35 X 140) + (4.7 X 67) – (4.7 X 45)

655 + 609 + 315 – 212 = 1367 = Jane’s Minimal Calorie Requirements

Jane’s EER = 354 – (6.91 * 45) +  1 * ((9.36 * 63) + (726 * 1.7))

354 – 311 + 1 * (590 + 1234) = 1867 Jane’s Upper Limit

            From these two calculations we can determine that Jane’s minimal or lower calorie limit is 1367 and ideal upper is 1867.  For those who are overweight or obese many times their dietary intakes are double the upper limit.  Consider you choice drink 3 – 32 ounce sodas a day to meet your minimal needs or eating 10 carrot sticks, 10 celery sticks, 3 cups lettuce, 5 apples, 5 oranges and 2 large potatoes each about the same calories.  Will the soft drink satisfy your hunger and provide nutrients for the body to function more than the variety of fruits and vegetables with the same calories?  What you chose to eat makes a difference.

From above we know that 3500 pound equals 1 pound.  What happens if we combine calorie reduction with calorie exercise burns?  Here are our options for someone wanting to lose 25 pounds and how long it should take...

25 Pound Weight Loss Goal

Activity	Daily Calories Reduction	100 Calorie Exercise Burns	Weekly Loss	Weeks to Goal
Calorie Reduction Only	500	0	1 pound	25
Calorie Reduction Only	250	0	½ pound	50
Some Calorie Reduction & Some Exercise	300	200	1 pound	25
Some Calorie Reduction & Some Exercise	150	100	½ pound	50
Calorie Reduction & Moderate Exercise	500	200	1.4 pound	17
Calorie Reduction & Moderate Exercise	250	100	.7 pound	35
Calorie Reduction & Cardio Type Exercise	500	500	2	12.5
Calorie Reduction & Cardio Type Exercise	250	250	1	25

From the above chart you can see the benefits of combining exercise with a calorie restrictive diet.  Experience shows the best rate for long term weight loses is ½ to 2 pounds per week.  For many of those who are obese with heavy dependence on soft drinks and junk foods, a 300-500 daily calorie reduction in cutting one large soft drink and junk food snack out of the many empty calories they consume everyday. 

 Weight loss at a pace more accelerated than ½-2 pounds per week will lead to your skin not naturally retracting with the weight you have lost.  Individuals who opt for rapid weight loss through surgery or lap band may be left with saggy skin, plastic surgery may be necessary for cosmetic reasons.  Restricting nutrient any further than 500 calories can make you feel hungry, tired and more likely to fail your weight loss goals.  Natural hormones that stave off starvation will seek to conserve the fat you are trying to burn, and your appetite will force you to seek quick easy calories through binge type fast foods.  The only way you should seek to cut more than 500 calories a day is through a max of 500 calories reduction in food and the rest through calories from exercise burn.  A slow steadfast weight plan should always begin by focusing on replacing empty calorie foods with nutrients dense calorie sparse foods.  Once this happens the individual will naturally eat less food and the 500 calories restriction might occur naturally without the feeling of hunger.

You're defined by what you eat and how much.   Making the smart choice to eat the right foods will save you countless hours in the gym and make you look better every month you stick too the above goals.

About the Author:

Charles Kandutsch is author of a nutrition book entitled, Eat The Right Foods were its his belief that you can’t out run your appetite. He also authored Cook The Right Foods a companion cookbook that teaches chefs healthy food preparation with over 300 recipes and instructions on steaming, stir frying and many other techniques. Both books are available in print or eBook formats and are incorporated into the BURN 500^TM weight loss program. Chef Charles has trimmed approximately 100 pounds of fat from his body over the last 2 1/2 years which was accomplished through lifestyle changes and eating the right foods not dieting and exercise. For information on books visit the website or contact Charles by email at charles@EatTheRightFoods.com.

© Copyright – Charles M. Kandutsch. All Rights Reserved Worldwide.