Invitation to Come & Hear About a Program That Really Works!

Check out Shannon's before and after photos:

It’s not your fault!

...that diets haven't worked for you or for most other Americans. Studies have shown that DIETS FAIL 85% of the time, with most people gaining more weight than they lost!

But there is a program that actually works! Nearly 2 million men and women over the past 30 years have used it, and almost all of them have kept the weight off.

Can it be safe?
Too many diets force you into foods that reduce your intake of important nutrients, or require you to weigh and measure everything you eat. The ideal program provides highly nutritious, quick and easy meal substitutes that cost less than the unhealthy food you eat now!

But the Best News...
...is that it doesn’t cause feelings of deprivation, hunger pangs, or loss of energy! It is a fast way to get healthy and stay healthy.

Come and See!
More than 60% of adults in America are overweight or obese. Never in history have so many people weighed so much more than they should! Many health-related problems of chronic pain and long-term disease are traced to obesity and the resulting stress on joints and organs.

What has caused this sudden increase in bad health? What can individuals do to overcome the situation? We need to lose unnecessary weight and keep it off.
The Take Shape for Life approach addresses these needs.

Come and Hear
Join us for a brief, 45-minute discussion of this simple program and the new Habits of Health that can lead to a much better Quality of Health for you!

Friday, December 2nd at 4 pm

Offices of Dr. Susie Chung
Seating is limited
Call Tom Cox to reserve your space: (410) 963-1715

Tom's Story

Two years ago, I weighed 212 lbs and stood 5' 11" tall. When I left the Navy, I was 175 lbs and considered myself to be in the best shape of my life. But one job led to another, one city to another, and I started fighting middle-age "spread".

Then, I received an invitation to my High School Reunion! I decided that I did not want to waddle into that affair looking like the Pillsbury Doughboy.

My wife, Sheila, suggested that I look at the 5+1 Program if I was really committed. I could not believe how quick and easy it was! I lost 37 lbs in less than 60 days. And I've never looked back; I'm still at my goal weight more than a year later. BTW, I was voted "most improved" at the reunion!

Another Great Cauliflower Recipe

Great when you're craving hash browned potatoes.  This is a satisfying low-carb alternative.

Sauteed Cauliflower

    2 - 3 heads of small cauliflower (or 1/2 head large)
    2 tablespoons of olive oil
    a couple pinches of sea salt
    1 clove garlic, minced
    1 small bunch of chives, chopped
    zest of one lemon
   

To prep the cauliflower, remove any leaves at the base and trim the stem. Cut into tiny trees - not much larger than a table grape. Make sure the pieces are relatively equal in size, so they cook in the same amount of time. Rinse under running water, and set aside.

Heat the olive oil and fine grain salt in a large skillet over medium-high heat. When hot, add the cauliflower and stir until the florets are coated. Wait until it gets a bit brown on the bottom, then toss the cauliflower with a spatula. Brown a bit more and continue to saute until the pieces are deeply golden - all told about six minutes. In the last 30 seconds stir in the garlic.

Remove from heat.  Stir in the chives and lemon zest. Serve immediately.

Zucchini Chips

Ingredients:

3 medium sized zucchini, thinly sliced
1 teaspoon olive oil
dash of sea salt

Directions:

Preheat oven to 200 degrees. Line a large baking sheet or two small baking sheets with parchment paper. Spray lightly with cooking spray. Place zucchini slices in a single layer on parchment paper. Bake for 3 1/2 to 4 hours until desired crispness, turning zucchini slices occasionally.

Servings: three 1/2 cup servings

Mashed Fauxtatoes

I just had a craving for potatoes - one of the vegetables I miss on a low-carb diet.  Luckily, I've found a substitute - fauxtatoes.  I had mashed fauxtatoes and broccoli with my burger.

These are easy to prepare.  I chopped up some cauliflower, and steamed it until soft (but not mushy).  I pulsed the cauliflower in the blender with a small amount of skim milk and margarine.  The key is to blend briefly - otherwise I'll end up with soup.

Finally, I added salt and pepper to taste.  Voila!  A low-carb comfort food.

What about pasta?

What would you say about a pasta substitute that is:

• LOW CARB - only 3g of carbs per serving
• LOW CALORIE - 20 calories per 4 oz serving
• FIBER - 2g per serving
• NO CHOLESTEROL
• NO SUGAR
• GLUTEN-FREE, DAIRY-FREE, WHEY-FREE
• CONTAINS 10% CALCIUM
• VEGAN

Too good to be true?  Then you must try tofu shirataki noodles. Two servings per package.

"So what's the catch?" you might ask.  Only one catch - they require special preparation.

From House Food's website:

1. Drain the excess liquid from the Tofu Shirataki noodles
2. Rinse thoroughly
3. Boil for 2-3 minutes or microwave for 1 minute to reduce the authentic aroma
4. Dry well
5. Use Tofu Shirataki noodles as you would use regular cooked noodles

WARNING:  the "authentic aroma" is a strong fishy smell.  When I opened my first package, I thought they were spoiled!  Be brave, high-fiber lo-carb pasta is worth it.

I rinse them thoroughly in a wire strainer, boil with water in the microwave, then strain again.  The noodles are also much longer than typical pasta.  I use my kitchen shears to cut them while they're still in the strainer.

You'll find them at Wegman's in the tofu section.  Here in Baltimore, H-Mart also carries them.

Are you drinking enough water?

"You're not sick, you're thirsty.  Don't treat thirst with medication,"
Fereydoon Batmanghelidj, M.D.

If you have ever complained about the difficulty of drinking eight glasses of water daily, please check out Dr. Batmanghelidj's incredible story.

Dr. Batmanghelidj practiced medicine in the United Kingdom before returning to his native Iran. When the Iranian Revolution broke out in 1979, Dr. Batmanghelidj was placed in the infamous Evin Prison as a political prisoner for two years and seven months.

One night, Dr. B. had to treat a fellow prisoner with crippling peptic ulcer pain. With no medications at his disposal, Dr. B. gave him two glasses of water. Within eight minutes, his pain disappeared. He was instructed to drink two glasses of water every three hours and became absolutely pain free for his four remaining months in the prison.

Dr. B. successfully treated 3,000 fellow prisoners suffering from stress-induced peptic ulcer disease with water alone. While in prison he conducted extensive research into the medicinal effects of water in preventing and relieving many painful degenerative diseases. Dr. B's findings relationship of dehydration and bleeding peptic ulcer disease wer published as the editorial of the Journal of Clinical Gastroenterology in June 1983. The New York Times Science Watch reported this discovery on June 21, 1983.

On his release from prison in 1982, Dr. Batmanghelidj escaped from Iran and came to America. At the Foundation for the Simple in Medicine he began to research the effect of chronic unintentional dehydration on the human body. His findings were published in the Foundation’s “Journal of Science in Medicine Simplified” in 1991 and 1992. They can be read on the web site http://www.watercure.com/.

Dr. F. Batmaghelidj wrote his first self-help book “Your Body’s Many Cries for Water” in 1992, in which he stated that a dry mouth is not a reliable indicator of dehydration. The body signals its water shortage by producing pain. Dehydration actually produces pain.  Chronic dehydration contributes to many degenerative diseases, including asthma, arthritis, hypertension, angina, adult-onset diabetes, lupus and multiple sclerosis.

Fat-free "Guacamole"

I LOVE guacamole, but the fat and calories don't love me.

Here's a great tasting alternative:

1.5 pounds asparagus, cut into small pieces
1 tablespoon fat-free Greek-style yogurt
1 tablespoon lime juice
1/4 cup chopped fresh cilantro
3 green onions, thinly sliced
1 tablespoon minced garlic
1 tomato, diced
1/2 teaspoon Worcestershire sauce
salt and ground black pepper to taste

Boil asparagus.  Cool and whirl in blender.  Mix in other ingredients.  Serve with raw vegetables for dipping.

Wear a Pedometer

How can you be sure to get enough exercise into your busy day?  Dr. Wayne Andersen recommends wearing a pedometer.  From the March 2011 issue of Experience Life Magazine:

"As we get older, we typically take fewer steps per day," says Wayne Andersen, MD, medical director of Take Shape For Life, a nationwide health and lifestyle coaching program based in Owings Mills, Maryland. "By age 60, most people are down to about 4,500 steps.  Your goal should be to maintain 10,000."

The best way to do this is to get a pedometer at  your local sporting gooods store, or download an app that converts your cell phone to a pedometer.  Those wearing pedometers tend to walk more because they're more conscious of their steps.

Looking for extra credit?  "Climbing a flight of stairs is the equivalent of walking 100 steps," says Andersen.

Read the entire article here: 25 Ways to Make Time for Fitness

Cauliflower "Potato" Salad

Here's a fun summertime barbecue recipe that's healthier and much lower in fat and carbs than the usual potato salad. Tastes great and goes very well with lean burgers on the grill!

2 and 2/3 cups steamed cauliflower
3 scallions (green onions), white and green parts, chopped
1/4 cup finely diced celery
1 hard boiled egg, chopped
3 Tbsp light mayonnaise
1/2 Tbsp yellow mustard
1/4 tsp salt
1/8 tsp black pepper
sprinkle of dill

If you are starting with a head of fresh cauliflower, you can quarter it and steam it for about 15 minutes, or until the cauliflower is tender. Texture is key here; you want it to be about the same texture as cooked potatoes would be for potato salad. Not too firm, and definitely NOT mushy. Use a fork to test it as it cooks. As soon as it is tender, remove from the heat and rinse in cold water for several minutes until the cauliflower is all cold. Then set on paper towels to drain, and pat dry if necessary. You don't want it to be wet when you add ingredients.

Chop the cauliflower into small bites (like potatoes in potato salad). Place in a bowl with the scallions, celery, and eggs. Gently toss together. Then add the mayo, mustard, salt and pepper; fold together gently with a spatula until well combined. Sprinkle a little dill over the top. Cover and chill for at least an hour.

This recipe makes two very large ( 1 1/2 cup) servings.

The breakdown:
1/2 recipe yields 1 full Green (3 veg servings), 1/6 Lean, and under 2 1/2 condiments.

Stuffed Zucchini

A friend shared this lean and green compliant recipe with me and it sounds pretty good!  Even if you aren't on program, you might enjoy trying something new. 

1 zucchini
3 oz ground beef
3/4 C cottage cheese
1/4 C pureed tomatoes
2 T Parmesan cheese
Salt
Pepper
Oregano

Slice zucchini lengthwise. Scrape out the seeds and discard. Microwave for 3-4 minutes.

Brown ground beef. Add cottage cheese, tomatoes, 1 T  of the Parmesan cheese, and season to taste.

Stuff mixture into both zucchini halves and top with remaining Parmesan cheese.

Brown at 400 degrees until Parmesan bubbles. Remove and enjoy!

Yield:  One serving

Great lean & green at Panera!

Classic cafe salad with chicken

sent from my Droid

Great new sweetener at your supermarket!

If you shop carefully at the major supermarkets, you can find "SweetLeaf" 100% natural Stevia.

It is deliciously sweet, chemical-free, and includes fiber! Of course it has zero calories.

But unlike many other Stevia-based products, it does not contain sucrose or fructose, which can trigger blood sugar spikes.

Look for it, and try it.

Saturday Morning Breakfast - Pancakes

When I first went on the High Quality Health program, I missed my favorite lazy Saturday morning breakfast, pancakes.

I was so excited by the new pancake product!

This morning I made small "silver dollar" pancakes on my electric griddle.

I used my "optional snack" for the day - one tablespoon of peanut butter - on the three middle pancakes to make them extra yummy.

I can stay on program and still add a few condiments: small pats of healthy spread and sugar-free syrup.

It doesn't get much better than this! I don't feel deprived - I'm treating myself.

Tom and I sat out on the balcony this morning savoring our breakfast and sipping coffee. We're so grateful that the weather is cool enough to sit outside.

Favorite Lean'n'Green Breakfast - Zucchini Fritters

Zucchini Fritters

2 whole eggs + 4 egg whites
1C zucchini, grated

1T onion, thinly sliced

1 t olive oil

¼ t pepper

¼ t onion powder

1/8 t garlic powder

1/8 t salt

Grate zucchini, add onion, garlic powder, pepper, onion powder, salt, whole eggs, and egg whites.  Heat olive oil in a small skillet over medium-high heat.  Drop 2-3 T of mixture into warm skillet.  When brown on one side, turn and cook other side.  Stack on an oven-safe plate or dish and keep in warm oven until whole batch is done.

Yield: 1 serving

Getting Serious About Our Health

In the summer of 2010, Tom and I decided to "get serious" about our health.  We lost close to 60 pounds combined!  We've built healthy eating habits. We're exercising and keeping the weight off.  And we want to share our experiences with you.