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Get our new "Healthy Chef Cookbook" absolutely free!
Even if you have my old Healthy Chef Cookbook, you will want to have this new, updated version. I've added new recipes, greater variety and even givin it a new look. If you want new ideas for great tasting new low fat meals you wont be disappointed. I've added new recipes for egg whites, snacks, dinners and even added seafood recipes! The Healthy Chef now comes in a three ring binder so you can add in the soon to be released international recipes right alongside these recipes.
There are two ways you can get the new cookbook free. But the offer is only good until November 1, 2009.
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If you do not already belong to the IEM Newsletter Library & Archives simply click on the archives order here link and sign up for the archives. You'll have instant access to the past articles covering hundreds of topics, Q&A and a ton of additional recipes. If you already belong to the newsletter Library & Archives, then simply click on the order here link and we will send you your Healthy Chef Cookbook for free. The only thing you'll be paying foris the cost of the 60 day supply of vitamins and the shipping and handling for the vitamin packets. The cookbook will be packed and shipped with the vitamins at no extra charge. To learn more about our Everyday Complete Vitamins please visit www.eatingmanagement.com . Click on the products icon for a detailed explanation of what makes these vitamins so unique. |
Dietary Crisis
Nutritionist Keith Klein CN CCN
Today more than ever many of you really want to lose weight and obtain better health. Many people seek all kinds of lotions, potions, pills and engage in bizarre eating rituals in an effort to drop weight fast and painlessly. Yet, we're still the fattest nation in the world and there doesn't seem to be any signs of it slowing. Today 1 in 3 Americans are overweight. It's a startling statistic. And our health care costs are rising in part because Americans are increasing their waist lines by overeating and adding to the direct cost of the health problems that come with obesity. Weight loss is a billion dollar business, but the business of making Americans fatter is an even bigger business. The population isn't just consuming food it's also consuming a huge diet of health care dollars associated with adult onset diabetes, high blood pressure, stroke, breast and colon cancer. Our government's Medicare system has even approved payment for a medical mutilation procedure called "gastric bypass surgery" in an attempt to decrease obesity. And with all the tax payers' dollars being thrown toward and wasted on the obesity epidemic, no-one has noticed the roles our government, lobbyists, the food industry and media food chain are playing in making Americans fatter. It doesn't stop there. Even the diet book industry is playing a role in making sure you don't lose weight. Bottom line: consumers are being deluded into thinking they buy healthier foods when they really don't. Ask any American and they'll tell you that "they know what to do they just don't do it!" And with that simple statement you will soon discover that Americans haven't got a clue what to do about it.
Fact number 1: Food labels lie and the government is responsible for designing the misleading labels! Consequently all American consumers can never eat right because the labels are allowed to misrepresent themselves. "You cannot change something you are unaware of." If food labels are the guidelines by which you have to choose your foods, and those guidelines are misleading and deceptive, how can Americans ever choose healthy foods for themselves and their families? Look at the food label below. Doesn't the label say everything you would want to see when trying to pick a low fat alternative to beef? Would you buy this food thinking it's a low fat choice?
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Example 1: Notice all the words that clearly make this food appear to be a low fat choice. The label claims to contain only "7% fat" in bold letters. You can't be "obese" and "lean" at the same time. The word "Premium" insinuates only the best, most expensive part of the turkey has been used which consumers would think is the breast meat. It's not breast meat! Would you eat it if you knew it was made from the ground up thigh meat and skin? So what do those terms mean & how did they get on a high fat product? Consumers need to know.
Example 2: Did you know that water packed tuna is higher in fat than oil packed tuna every November through March? Just compare the two identical brands of water packed tuna fish by looking at the grams of fat in each can and then the calories within each can!
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The tuna is water packed and contains 1 gram of fat and 70 calories. At 14% fat it is a low fat food.
The same brand packed in water is listed below; compare grams of fat and calories. It contains 47% fat! |
Instead of 1 gram of fat this can contains 5 grams and instead of 70 calories it contains 95! Did you know that this has been going on your entire life? Water packed tuna is actually higher in fat than oil packed tuna 5 months out of every year. This water packed can contains a whopping 47% fat while all oil packed tuna only contains 30% fat!
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Example 3: Foods that are 100% fats are allowed to label them as zero fat & zero calories!
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How can this spray state that it contains zero calories, zero fat when in fact almost 100% of its calories come from fat? It's based in the serving size! The law states that if your serving size contains ½ a gram of fat or less it can claim to have no fat. Notice the serving size. Could you even do 1 and a quarter sprays? Companies will manipulate their serving sizes down so products can appear to be low in fat when in fact they are as high in fat as butter. If a consumer sees that the food is fat free, why would they stop at 1 ¼ sprays? Why wouldn't they simply uncap the bottle and pour it all over their chicken breast and baked potato?
The list of loopholes is endless. What does the term "extra lean" &"lean" really mean? How can a label of high fat ground turkey claim to be "50% less fat," and yet have the exact same calories and grams of fat as the ground sirloin? What is the turkey 50% less fat than? How on earth can a label on high fat ice cream or 100% fat mayonnaise claim to be "light?" Consumers are left in the dark. They want to buy healthier foods but with all the deceptive and misleading claims on our food products it's virtually impossible. You have your food lobbyists and government officials to thank for all those food label loopholes.
Fact number 2: It's not about educating the public, it's about promoting books! The media food chain is directly tied to the diet book industry. Years ago the media told people to cut out fat. A few years later they told them that they weren't eating enough fat. Then they bombard everyone with the message that carbohydrates are bad and they need to be removed from the diet. Now that that's gone the media's latest misleading information is that Americans need to eat more good fats! The book industry has discovered that in order for a new book to sell millions it has to have a hook. It isn't important whether the book is right or wrong, but to capture a huge volume of book sales the book has to go against the current tide of thinking. Here's how it works. If the current diet trend is to eat less fat then write a book that states the opposite like "eat more fat." Since the book is controversial it will generate news coverage. As the news talks about the conflicting information more people will read it. As more people buy the book it moves up the best seller list creating more media coverage. When that happens, the scientific community will contest the findings generating more controversy and more media coverage. With all the media coverage more people buy the book and the book sales rise moving to the best seller's slot. It isn't about the great information contained within all these diet books, but rather it's the media food chain at work being manipulated by the controversy nature of the books contents. As one book fads there's always another to replace it.
Fact number 3: The medical community endorses harmful weight loss methods that simply don't work. Under the guise of "medically supervised" the medical community sponsors weight loss programs like "modified liquid protein diet fasting." The very approaches that doctors inflict on their patients to lose weight actually make them fatter. Just look around you and ask any overweight person "how many diets have you tried?" In almost every case, they will tell you they've tried them all. The grapefruit diet, cabbage soup diet, The Cookie Diet, Aitkin's, Weight Watchers, South Beach and Nutri-System etc.... Follow that question with another. What diet worked the best for you? Nine times out of ten they'll tell you that they had the most success with (choose one). Then ask them what's the heaviest they've ever been? The answer is almost always "now." The truth is that none of those diets have ever worked if they are now at their heaviest because they didn't keep the weight off. Want proof that regardless of the diet you follow it will make you fatter?
Example 1: Everyone has heard about the yo-yo syndrome. Yet do you realize how it ends up changing your body, metabolic rate, and leads to eating disorders and binge eating. Here's the way most people approach weight loss. Muscle is comprised of nutrients like water, vitamins, minerals and amino acids. When you don't eat enough food your body will turn to its own muscle for the nutrients it needs so you can walk, talk and move about during the day. Our clinic has proven that on very restricted diets for every 5 pounds a person loses on a strict diet, 2 pounds of that loss usually comes from muscle.
Take this woman below. She has a normal body composition of 120 pounds and is 25% body fat. 30 pounds of her weight is fat, 90 pounds of her body composition is lean body mass. She's perfectly normal at this weight. |
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| But let's assume she overeats and gains 20 pounds of body fat. Now her weight zooms up to 140 and the extra fat was added to her previous amount of body fat. She now weighs 140 and her body composition jumps from 25% to 35%. 50 pounds of her bodyweight is fat and her muscle is still the same at 90 pounds. |
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Now that she's 140 she decides she needs to lose weight so she jumps on a very low calorie diet comprised of soups, salads and the low calorie protein shakes endorsed by her medical doctor. Since she isn't eating enough food, the 20 pounds she's about to lose won't be the same 20 pounds she just gained. This time some of her weight loss will come out of muscle and some will come out of fat. As she gets back down to 120 pounds again her body composition isn't the same as it was before she started dieting. Since some of her weight came from muscle her muscle dropped 90 pounds to 84 pounds. And instead of losing the entire 20 pounds of fat she gained she only loses 16 pounds. So now she's actually fatter at this 120 pounds than she was when she began dieting because she lost some of her weight from fat and some from muscle. Yet, she won't notice this shift in her body composition because in her mind, as long as the scale says she's 120 she thinks it worked. Now instead of being 120 pounds and 25% body fat like she was in the beginning, she's now 120 pounds and 30.5% body fat. |
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After the strict diet is over she starts craving foods she wasn't allowed to eat. She begins to binge and before the year is up she's regained her weight. Keep in mind that she's once again adding 20 pounds of fat on top of the fat she kept form the previous diet. Now when she tops the scales at 140 again her body composition is very different than the last time she weighted 140 pounds.
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Although she once again weighs 140 ponds she's no longer 35% body fat like she was previously, now she's even fatter. She's carrying a whopping 49 pounds of fat across her waist line and has only 71 pounds of muscle. Once again she starts another desperate diet in an effort to get back down to 120 pounds. |
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With her new body composition of 120 pounds well over 40% body fat she's a "thin fat person." Now an entire set of new problems has been created that will make it increasingly harder for her to lose weight in the future. Muscle speeds up the metabolic rate by about 20%. Since she has lost so much over the course of her years dieting, her metabolic rate has slowed down. Now if she ate the same number of calories that she used to she'd again about 8 pounds a year by eating the same number of calories. In addition there are many people that think if she had just exercised she would have kept her muscle. That's not true; in fact she would have lost even more muscle! Since she wasn't eating enough food as it was to sustain her, as she exercised her body would have to extend even more calories out of muscle to provide her the energy to do the workout. In addition, her attempt to lose weight has caused her to become a binge eater. After years of food, starving and bingeing, old habits die young and an eating disorder can emerge. Americans are bombarded by quick weight loss methods which keep the problem rolling. Everywhere you turn you're faced with a powerful missed message. On the one hand you are bombarded with tons of information about losing weight and the dangers of being overweight while at the same time wherever you turn you are faced with all the marketing by the food companies to eat more.
Fact number 4: Americans eat out too much! They delude themselves and grossly under estimate how much they eat. They eat out thinking they eat far less calories and fat than they really do. And they find themselves mystified as to why they are so heavy. Here are just a few examples of how people get deluded eating out in restaurants. Are you better off ordering a salad and avoiding the steak? Instead of ordering an entree maybe you should eat less and stick with an appetizer? Here are the actual numbers from some common restaurants. For comparisons go to www.eatingmanagement.com & click the dining out tab.
Delusion: Salads are good for weight loss.
Truth: almost all salads are 1000 calories and 70 grams of fat.
Chili's Bar & Grill
Triple Dipper Boneless Buffalo Wings (5) 760 cal 50 grams fat
Chicken Caesar Salad 900 cal 71 grams fat
Chili's Bar & Grill
Truth: Salad dressings that people think are low are often higher.
Avocado Ranch 110 cal 11 grams fat
Caesar dressing 260 cal 27 grams fat
Citrus Balsamic Vinaigrette 250 cal 25 grams fat
Delusion: Peanut Sauce is higher in fat than salad dressings
Pei Wei
Lime Vinaigrette 230 cal 20 grams fat
Peanut sauce 168 cal 11 grams fat
Ginger dressing 170 cal 16 grams fat
Delusion: I'll eat less if I have some soup and an appetizer.
PF Chang's
Chang's Chicken Lettuce Wraps 1288 cal. 24 grams fat
Wonton Soup 693 cal. 24 grams fat
Chicken noodle soup 759 cal. 24 grams fat
Delusion; If a gym has a cafe the food has to be healthy and geared for weight loss.
Truth: Lifetime Fitness Menu
Chicken Caesar Wrap 470 cal 25 grams fat
Burger Kings Whopper Jr. 370 cal. 21 grams fat
Black Bean Burger 535 cal 28 grams fat
Burger Kings Fried Chick'N Crisp Sandwich 450 cal 30 grams fat
Delusion: Roasted rotisserie Chicken without the skin is low in fat.
Truth: It's higher in fat than hamburgers.
Boston Market ½ rotisserie chicken 610 cal 29 grams fat
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| Cajun Shrimp Tacos
 2 lb. Shrimp
¾ cup fat free Italian dressing
¼ cup Worcestershire sauce
Tony Chachere's Creole Seasoning
1 tsp red pepper flakes
½ tsp. lemon juice
3 tbsp. Fresh chopped parsley
1 cup freshly made or store bought Pico de Gallo
¼ cup diced red onion
1 cup cooked streamed rice
¾ cup fat free sour cream
Low fat or fat free tortillas
Peel and devein shrimp. In a medium bowl stir together the Fat free dressing, Worcestershire sauce, red pepper flakes, and lemon juice. Place shrimp in bowl, cover and let marinade for 30 minutes or longer. Preheat grill on medium-high heat. Place shrimp on skewers and sprinkle with Cajun seasoning. Place shrimp skewers on grill and cook for 6 minutes, turn skewers over and allow to cook 2-4 additional minutes or until shrimp turn pink. Remove from grill and sprinkle with parsley. Place shrimp on tortilla, add Pico de Gallo, onion, rice and sour cream. Wrap and enjoy!
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