Contact the Editor:
Judy Bell
760-439-3971
jdbcook@aol.com
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Introducing
Delia Hammock,
the woman who created the soup that made The Village on a
Diet a possibility |
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By
Judy Bell, M.S.Food and Nutrition Editor
When
the concept of The Village on a Diet came to mind, the first person I
called at Good Housekeeping was, Delia Hammock, creator of the vegetable
soup that is the basis for the 28-day diet/menu plan. She couldn't have
been more enthusiastic, receptive or encouraging. We discussed nutritional needs for different people during that first conversation.
Here Delia gives you some background about her creation as well as
suggestions for making this diet well-balanced for all people. Delia, you
are a blessing and your creation, The All-You-Can-Eat Soup a true gift to
us. Come and visit us one of these days. Here is what Delia has to say:
“Losing weight, and keeping it off, is not about
starving yourself.”
I
created the All-You-Can-Eat Soup Diet based on what Good Housekeeping
readers have been telling me for the past 13 years. They all want a diet
plan that is easy to follow, doesn’t require hours in the kitchen, and
doesn’t leave them constantly hungry. But as a registered dietitian,
I
also had to make sure that the plan was nutritious, and well-balanced, and
as a food lover, it had to taste great! The response from our readers has
been overwhelming. Now, it is my great pleasure to share Good Housekeeping’s
All-You-Can-Eat
Soup Diet with the 38,000 people of Fallbrook and I am thrilled that they
will have the opportunity to reap the benefits while getting so much
support from so many people in the community. Just remember, there is no
magic in this, or any other, diet plan that causes pounds to disappear
effortlessly.
My
goal is to help people realize that losing weight, and keeping it off, is
not about starving yourself or eating only boring, bland “diet” food.
Instead, it’s a matter of making smart food choices, watching portion
sizes and being active. I hope that everyone can use our diet plan as a
tool – first, to jump start their weight loss and second, by slowly
incorporating the Soup Diet ideas and techniques that work best for them,
into their own healthful eating plan for the future.
Delia
A. Hammock, M.S., R.D.
Director
of Nutrition
Good
Housekeeping Institute
The
All-You-Can-Eat Soup Diet was planned to meet the needs of an average
woman and may be as low as 1200 calories. This means that the calories are
too low for men (who generally require at least 1500 calories a day) as
well as for some larger or very active women. This should not be a
starvation diet!! Anyone who finds that he or she is extremely hungry on
the diet or is losing more than two pounds per week after the first week,
should slowly increase calories. To make this easier, here is a list of
100-calorie foods that you can add. For example, to increase calories to
1500, men can choose 3 foods from this list every day. If a food that you
really miss is not on this list, check the calories on the Nutrition Facts
label on the food and you can add it to the list. Just be sure to measure
portion sizes carefully.
| 100-calorie
foods:
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1 medium banana
1 medium pear
1 large apple
30 grapes
2 kiwi fruit
1/4 cup raisins
12 dried apricot halves
2 peach halves,
canned in juice
8 ounces orange juice
9 ounces fat-free milk
1 ounce hard or semi-soft cheese
(such as Cheddar, Swiss, American, brie,
Monterey Jack)
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1 cup fat-free,
sugar-free yogurt (plain
or fruit flavored)
1 tablespoon Italian salad
dressing
3 ounces skinless cooked chicken breast
2 ounces cooked lean roast beef
3 ounces skinless, cooked turkey
breast
3 ounces very lean ham
20 large cooked shrimp
1 extra-large egg
15 almonds
20 peanuts
6 Reduced Fat Triscuits
4 sesame breadsticks
1/3 California avocado
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The
Big Four of Successful Weight Loss
By
Judy Bell M.S.- Health Editor
The
Village on a Diet offers the most complete and healthy 28-day menu/diet
plan you may ever find‚ plus you will have weekly support in the Village
News, can buy the soup at Major Market or eat it at the Garden Center Cafe©,
El Jardin, Me ‘n’ Charlie’s or the Soda Fountain Cafe©.
Or, you can make the soup yourself in about 20 minutes.
This is a no-fail plan‚ if
you do what you need to do. The food you eat is only one part of the
equation. You will also need to pay attention to drinking the right amount
of water, taking a quality vitamin and mineral supplement and that “E”
word: exercise.
Water
In simple terms here is what we
currently understand about the need for water when you are “dieting”
Each person’s body needs water. When a person decides to lose weight,
the body is actually in a stress “mode” as it is no longer in balance.
You are purposefully changing the amount of food you are eating and
forcing the body to use stored fat. This metabolic shift requires extra
water as the fat is converted. Also, fat cells are collapsing they are
dumping their “waste” into your circulatory system. You need
additional water to carry these toxins out of your system: flushing is the
best term. In fact, sometimes people who are dieting feel as if they have
the flu or something when in fact it is simply
an overload of toxins building
up as the person has not increased the amount of water they are drinking.
Remember the movie, “Eight is Enough”? Eight is also the number of
glasses of water you need to drink EVERY day. A suggestion: drink two
8-ounce glasses of water upon awakening and at least 30 minutes before
eating the breakfast on the plan. This will help with your bowels and
urinary track. It will also get you one-quarter of the water you need. Drink
two glasses of water between breakfast and lunch and then four glasses of
water before dinner. Most adults find it best to avoid drinking too much
water after 6 p.m. as a prevention of frequent nighttime urination.
Exercise
You will
simply have to decide to do it. Thirty minutes a day is recommended. Your
exercise can be as simple as walking or a complete workout at a fitness
gym such as Fitness Plus. It just has to be consistent and therefore you
probably want to make it as pleasant as possible.
What do you like to do that
requires body movement?
Swimming, dancing, jumping rope, Hula-Hoop, walking??? Whatever
activities you enjoy ‚ just do it.
And do it at least 4 times a week‚ everyday if you can manage.
You will feel better, lose weight faster, firm up flab and look better if
you exercise. Need more be said?
One tip
for women: as you lose weight and feel more energetic, check out lifting
weights. Get some professional help if you feel so inclined and see how
good it feels to have more upper body strength. You can start with the
smallest weight and work from there.
Vitamins and Minerals
Good Housekeeping recommends a
multivitamin and mineral supplement for people
who are following the All-You-Can-Eat Soup Diet. The reason is that
limiting calories also means limiting foods. Limiting foods may mean
limiting nutrition. Everyone
has an ESSENTIAL need for vitamins and minerals at all times and most
especially as the body is changing. Each step of the process to “burn”
fat, each part of the process to build new cells, create energy‚ they
all require vitamins and minerals as catalysts or co-factors. You simply
cannot do without them for any extended period of time. Investigate very
carefully the choice you make for your vitamins and minerals. They are not
all the same. And, cheaper is not better. Over time the vitamins and
mineral supplement you chose can make a difference in how you feel, how
much energy you have and even how you look as vitamin and mineral
deficiencies affect ALL of your body including your hair, skin, nails, and
teeth. Our Lucca Salon Community Partner associates can tell you about
nutrition and beauty.
In addition to the vitamin and
mineral supplement you choose, you would also want to take additional
calcium. The total calcium needed by your body is best supplemented by a
400-500 milligram calcium supplement. The most recommended form of
calcium is calcium carbonate or calcium citrate. It is not the least
expensive. It is considered the most efficient form. Remember, cheap is
not usually the best choice. Educate yourself about the differences in the
supplements that are available before you purchase. And if you have
questions, consult a professional nutritionist with a graduate level
education.
By
Judy Bell, M.S.- Food and Nutrition Editor
The Village on a diet is a
dream come true. Several years ago I had a vision of presenting our
community with a way to get healthy, get fit and have fun‚ as a
community‚ in doing it. Well, it all has come together with the Village
on a Diet that stars the wonderfully delicious All-you-can-eat
vegetable soup created by Delia Hammock, Registered Dietitian, of
Good Housekeeping magazine.
Today we give you seven days of
the menu plan and the basic soup recipe. You
will be able to pick up the full 28-day menu plan and accompanying
recipes at our Community
Partners identified on the next page. We will also be
publishing recipes from the 28-day menu plan each week with support
and permission from Good
Housekeeping magazine.
To help you family or friends
to be successful as participants in the
Village on a Diet, we have done everything we could: You can make
the soup, buy it at Major
Market or enjoy it at one of several restaurants. Fallbrook
Pharmacy has the highest quality vitamin and mineral supplement,
Fitness Plus and Lucca salon will provide free weigh-in, Bonsall
Photo will give you free
“before and after” photos‚ and there will be more to come in
the weeks that follow.
The Village on a Diet starts
today. You may start anytime you want. The
Village on a Diet will continue through August 30, 2001. Each week
there will be more news about the diet, recipes, people's successes‚ all
designed to keep everyone
motivated and successful in reaching their goals.
You will be “on your honor” as
there will not be any “food police”, public
weighing or any other activity that would compromise you. Persons
wanting to be eligible for
prizes will need to register. A registration blank is on page 3.
Registration blanks will also be available next week at the Community
Partner locations. These will be listed each week.
So, now the personal story‚
am with you ALL the way. I will start the
All-you-can-eat Diet on Thursday. I will do it EXACTLY as written
and I will be sharing my success with you. I have not weighed for over 10
years. I will weigh on Thursday morning. Why am I doing this? First
because I want to be with each person each step of the journey toward
health and fitness as is my dream. Second, I have a wonderful celebration
happening in September and I want to feel and look GREAT!!
Will
you join me?
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Add
as many, or as few, vegetables to our “souper” soup
Yields:
25 cups
Work Time: 15 minutes
Total
Time: about 1 hour
•
5 medium carrots, peeled and cut into 1-inch slices
• 3 medium celery stalks,
sliced
• 3 large onions, chopped,
or 3 medium leeks, each cut into 1-inch slices
• 2 cans (28 ounces each)
tomatoes in juice
• 1 small head savoy
cabbage (about 11/2
pounds), thinly sliced
• 2 medium parsnips, peeled
and cut into 1-inch slices
• 2 packages (5 ounces
each) baby spinach leaves
• 1/2 cup chopped fresh
parsley
• 2 chicken-flavor bouillon
cubes or envelopes
• 1 teaspoon salt
• 1/2
teaspoon freshly ground pepper
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1.
Coat 8-quart saucepot with nonstick cooking spray. Over medium-high
heat, add carrots, celery, onions, and garlic.
Cook 5 minutes.
2.
Stir in tomatoes with their liquid, breaking them up with side of
spoon. Add cabbage, remaining ingredients, and 12 cups water.
Heat to boiling over high heat, stirring occasionally.
3.
Reduce heat to low; cover and simmer, stirring occasionally, 15
minutes, or until vegetables become tender. Add more salt and
pepper if desired.
Each 1
cup serving: 35 calories, 2 grams protein, 8 grams carbohydrate, 0 grams
total fat, 3 grams fiber, 0mg cholesterol, 390mg sodium.
Note:
To retain freshness and nutrients, keep a 2-day supply of Basic Soup in
the refrigerator. Store remaining soup in 3-cup portions in airtight
containers, leaving some headspace to allow
for expansion. (If you
plan to reheat soup in microwave,
use
a microwave-safe container.) Freeze.
To
reheat frozen soup
Microwave:
Loosen lid on container. Heat on high (100 percent power) 8 to 12 minutes
until bubbling, stirring twice.
Top
of stove: Place container under running cold water to loosen frozen soup
from sides. Heat frozen soup in covered saucepan over very low heat about
3 minutes until soup begins to thaw. Increase heat to medium; heat about
15 minutes longer until heated through, stirring occasionally.
Note: If
using frozen soup to prepare Souper Soup, add ingredients during the last
5 minutes of heating. For microwave heating, use a container large enough
to hold add-ins.
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For
other recipes visit
www.GoodHousekeeping.com
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Variety makes our Village on a Diet meals exciting and satisfying |
By Judy Bell, M.S. - Food and Nutrition Editor
My husband and I have a new favorite…the Mexican version of the All-You-Can
Eat soup! Here the basic soup is finished off with canned corn, lime juice
and cumin…plus the addition of Monterrey Jack cheese with jalepeno peppers.
It is a soup with "authority" …however as all palates are different, you
could add some ground chili pepper, too. Also, sometime back I discovered my
"magic" seasoning blend for chili…cumin, cinnamon and chili powder. That's
the seasoning I used the second time I made this version.
You can get the basic soup recipe and all of the accompanying recipes at our
Community Partners listed below.
And as for the non-soup days…well I trust you are as pleased as I am with ALL
of the variety!
When people ask me why I believe the Village on a Diet is going so well…and
it is…I tell them I believe that first we are all doing it together, we have
great support from our Community Partners that include Major Market and the
restaurants that are faithfully making the soup everyday and it is a menu
plan with variety, interest and it is also realistic.
Chicken with Tarragon, for example, takes only about 5 minutes to put
together, cooks for about 10 minutes…so its ready in less than 30
minutes…and it tastes good! In the 28-day menu plan, this chicken is
accompanied by couscous and steamed zucchini.
Enjoy!
| Chicken Breasts with Tarragon Sauce |
2 large shallots
Olive or salad oil
4 medium chicken breast, halves
2 tsp. olive or salad oil
1 tsp. salt |
½ tsp. dried
tarragon or 1 tbsp. fresh tarragon leaves, chopped
Flour
1 chicken-flavor bouillon cube or envelope
Water
Tarragon for garnish |
Thinly
slice shallots. In non-stick skillet sauté shallots with 2 tsp.
olive or salad oil. With slotted spoon remove shallots to bowl.
Skin chicken breasts. On waxed paper, mix salt, tarragon and 3 tbsp. flour.
Dredge chicken breasts in flour mixture to coat. In same skillet over medium
heat, heat l tbsp. olive or salad oil, cook chicken until golden brown,
turning once. Reduce heat to medium-low. Cover and continue cooking about 10
minutes or until juices runs clear when chicken is pierced with tip of knife.
Remove chicken to serving platter or 4 plates.
In a cup mix 2 tbsp. flour with 1 ½ cups water. Add flour-water mixture,
bouilln and sautéed shallots to skillet. Over high heat, bring to a boil,
stirring to loosen any brown bits from bottom of skillet. Boil one minutes.
Pour sauce over chicken. Garnish with a sprinkling of dried tarragon…or snips
of fresh tarragon leaves.
Serves 4. |
For those who love Italian food, you'll recognize an Italian flavor to this
interesting version of tuna. It is combined with white Italian beans, crusty
bread and made into burgers. Then, the burgers are topped with a tomato basil
"salsa"…quite a little feast and not at all what a typical "diet" would
include. Lucky us!
| Tuna Burgers with Tomato Basil Salsa |
5 slices (1-inch thick) crusty Italian bread
1 can (6 oz) tuna packed in olive oil
1 can (15-19 oz.) white kidney beans (Cannellini) rinsed and drained |
1 ½ cups fresh chopped basil leaves
2 medium tomatoes, chopped
Salt
Fresh ground pepper |
Tear 1 slice bread into ¼-inch pieces into medium bowl. Reserve remaining
bread to toast later.
Drain tuna, reserving 1 tsp. olive oil. Place tuna in bowl with torn bread;
add beans, 1 cup chopped basil, ½ tsp. salt ¼ tsp. coarsely ground black
pepper. With a potato mashed or fork, mix until everyly belnded and most of
the beans are mashed. With hands, shape mixture into four 3-inch round
patties.
In non-stick 12-inch skillet, heat reserved olive oil over medium heat until
hot. Add patties and cook 6-8 minutes or until golden and heated through,
turning once.
Meantime, toss tomatoes with remaining ½ cup basil, ¼ tsp. salt and 1/8 tsp.
coarsely ground black pepper. Set aside. Toast remaining slices of bread.
Serve each burger on toasted bread slice with tomato basil salsa. |
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Participating in the Village on a
Diet…or not…enjoy these healthful recipes |
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By Judy Bell, M.S. - Food and Health Editor
With some 61% of the general population overweight, I believe that a large
percentage of our readers might be Village on a Diet participants. Maybe they
only want to lose 10-15 lb. I hope everyone knows that even losing just 10-15
lb. can be a VERY important step toward optimum health. Other may be like me
and want to become even MORE fit and healthy and therefore lose more.
Whatever category, here are some recipes to enliven your summertime dining.
The first is from the collection of recipes featured in the Village on a
Diet. You see after the first week, the All-You-Can-Eat-Soup is featured in
the menu plan about every other day. On the days between Good Housekeeping's
plan has other simple, good, fast recipe suggestions. None seem to take more
than a few minutes to put together and less than a half hour in cooking,
baking etc.
The full collection of recipes and the 28-day menu plan are available from
the Village on a Diet Community Partners.
| VILLAGE ON A DIET COMMUNITY PARTNERS |
Garden Center Café
Lucca Salon (Bonsall)
Village Soda Fountain Cafe
Fallbrook Hospital and Wellness Center
Me'n'Charlies |
Fallbrook Pharmacy
El Jardin
Major Market
Fitness Plus
Bank of America
Judi's Way to Fitness |
The special flavor of this cod entrée comes from jerk seasonings found in the
herb and spice area of supermarkets. I've found if you ever have trouble
finding anything, just ask. Most supermarket people are happy to walk with
you to the area and find it for you. Or, if they don't have it and enough
ask, it can be ordered. Just have patience. It might take a day or so.
| Jamaican Jerk Cod with Brown Rice |
1 tbsp. butter or margarine
1 medium red pepper, cut into ¼ inch dice
2 tsp. jerk seasoning |
2 cups quick-cooking brown rice
4 pieces cod fillet (6 oz. each) |
In non-stick 12-inch skillet, melt margarine or butter or medium heat6. Add
red pepper and 1 ½ tsp. jerk seasoning and cook 8 minutes or until tender and
golden, stirring occasionally.
Stir in rice, 2 cups boiling water and ¼ tsp. salt. Place cod on top of rice
mixture. Sprinkle cod with remaining ½ tsp. jerk seasoning and ¼ tsp. salt.
Reduce heat to medium-low. Cover and simmer 10-12 minutes or until cod flakes
easily when tested with fork and rice is tender. 4 servings. |
As your humble leader in the Village on a Diet (and as a participant who is
happy with my results so far), I can't help but be the on the look out for
more recipes that are less fatty and therefore less problematic for those who
are serious about health and weight loss.
Searching through my recipe box I rediscovered this hot tuna sandwich. It can
be an appetizer for a casual party…or a main dish, if you like. For extra
nutrition, consider whole grain breads or English muffins.
| Tuna Buns |
2/3 cup milk
3 slices bread, crusts removed
1 tbsp. catsup
1 tbsp. Dijon mustard
1 tbsp. pickle relish, drained |
2 (7-oz) cans white chunk tuna, drained
16-24 cocktail buns or 6 English muffins, split
4 slices American or Swiss cheese or 6 tbsp. shredded Jarlsburg cheese |
Pour milk over bread in mixing bowl. Add catsup, mustard, pickle relish and
beat well with fork to blend. Turn drained tuna into bowl. Flake with fork.
Add tuna to bread mixture.
For appetizers: lightly toast bun bottoms under broiler. Pile tuna mixture
onto toasted bun bottoms. Top with triangle of cheese. Broil until tuna
mixture is heated through and cheese is melted.
Top with toasted bun halves and serve. Makes 16-24 cocktail-size servings.
For entrée: Pile tuna mixture onto halved English muffin. Top each with 1
tbsp. shredded Jarlsburg cheese. Broil until tuna is heated through and
cheese is melted. Serves 6. |
Summer salad plates will be enhanced with this version of marinated carrots.
Bright, crisp and well flavored the carrots are also a good source of fiber
and vitamins. If you have Balsamic vinegar, use it here!
| Italian-style Marinated Carrots |
½ lb. carrots
2 cloves garlic, peeled
Salt, fresh ground pepper |
½ tsp. oregano
2 tbsp. red wine vinegar
Olive oil |
Peel carrots and cut julienne. Cook just until crisp tender. Drain. Turn into
ice water to cool and set color. Drain again. Turn into a deep dish. Bury
garlic among carrots. Add salt, pepper, oregano,
vinegar and a bit of olive oil. Turn to coat well. Cover and refrigerate for
about 24 hours. About an hour or two before serving, remove from
refrigerator. Remove garlic. Serve as part of salad plate or antipasto
platter.
Mushrooms have an unusual and satisfying flavor…especially when prepared with
this zesty combination of seasonings. This would be an excellent choice for a
menu featuring grilled poulty, or fish. |
| Deviled Mushrooms |
1 lb. mushrooms
2 tbsp. butter
2 tbsp. oil
Salt and pepper
½ tsp. Tabasco
2 tsp. Worcestershire sauce |
1 tbsp. lemon juice
2 tbsp. sherry
1 clove garlic, minced
1 tsp. frehs minced chervil
½ tsp. thyme |
Saute mushrooms in butter and oil, shaking as for popped corn. Season with
salt and pepper. Add remaining ingredients. Cook for 2-3 minutes. Taste,
adjust seasonings and serve. |
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Why does Village On a Diet work? It's satisfying! |
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By Judy Bell, M.S. - Food and Nutrition Editor
For some folks the Village on a Diet is proving to be a wonderful decision.
They are losing weight, looking better, feeling fit because they are
exercising and they are satisfied. The reasons for the satisfactions are
simple. You can eat as MUCH of the basic soup* as you want…so there is no
reason to be hungry. Also, the combination of ingredients makes a rich and
filling soup with many nuances of flavors.
So, if you are interested in doing a diet, now may be a great time to start.
You can get all of the materials: Good Housekeeping's Basic All-You-Can-Eat
soup recipe and the 28-day menu plan, accompanying recipes and registration
from any of our Community Partners.
Or, you can buy the soup from Major Market.
Then, too, you can enjoy the soup at Garden Center Café, El
Jardin, The Soda
Fountain Café or Me'n'Charlies. All have committed to having the basic soup or its variations on their menu.
When you stop in be sure to thank them for making it possible for all
Village on a Diet participants to enjoy an active social life, too. No one likes to
feel deprived.
Part of the appeal of the 28-day menu plan is its variety. This hearty
one-skillet dinner features apples, carrots and red potatoes. It takes less
than 20 minutes to put together and is ready for the table in about 45
minutes. Many of the ingredients are super-convenient such as the shredded
carrots. Obviously, you can do this yourself. However, there is much to be
said for the physcology of spending a minimum of time in the kitchen as you
are revamping your food eating habits.
Kielbasa and Sauerkraut Medley
8-oz. reduced-fat turkey kielbasa, cut diagonally into ½-inch slices
12 oz. red potatoes cut into 1-inch chunks
2 cups shredded carrots (about half of a 10-oz.) bag
1 bag (16 oz.) sauerkraut, rinsed and drained
1 Golden Delicious apples, unpeeled, cored and cut into ½-inch chunks
1/3 cup water
Heat nonstick 12-inch skillet over medium-high heat until hot. Add kielbasa
and cook 3 to 4 minutes or until golden, stirring occasionally.
Add remaining ingredients. Heat to boil. Reduce heat to medium-low. Cover
and simmer 18-20 minutes or until potatoes are fork-tender. Serves 4.
What with all of the grilling devices for indoor and outdoor situations
almost everyone can grill anything almost any time. So much the better for
this tangy, tasty salad featuring grilled flank steak perfect for a weekend
lunch, brunch or weekday supper. This is one of the "diet' recipes for the
Village on a Diet program. Some diet!
Flank Steak with Citrus Salad
1 lb. beef flank steak
½ tsp. salt
¼ tsp. coarsely ground black pepper
2 bags (10-oz. each) mixed salad greens
1 pint grape-style tomatoes
1 English (seedless) cucumber unpeeled and cut lengthwise into quarters,
then crosswise into ¼ inch pieces.
¼ cup plus 2 tbsp. bottled citrus dressing
Sprinkle steak evenly with salt and pepper. Grill to desired degree of
doneness, turning once.
Meantime, toss salad greens with tomatoes, cucumber and l/4 cup of bottled
citrus dressing.
Transfer steak to a cutting board. Thinly sliced across the grain
diagonally.
Arrange steak slices on top of salad greens and drizzle with remaining 2
tbsp. dressing. |
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The
Soup Recipe