to consume less calories over an entire meal.
In some of the lunches, you’ll also find legumes and beans high-
lighted. These foods are so slow to digest that many people find
them to be natural appetite suppressants. With their low glycemic
index (GI) they keep blood sugar on an even keel and stave off
hunger.
Good fats—like omega-3s from seafood and monounsaturated fats
from extra virgin olive oil—are important to health on many levels
including helping with the absorption of fat-soluble nutrients and
phytonutrients. As a concentrated source of monounsaturated fats,
you’ll find extra virgin olive oil, which has antioxidant nutrients and
also helps enhance the flavor of the dishes to which you apply it.
Some studies have found that extra virgin olive oil can lead to small,
but significant, loss of both body weight and mass.
Slimming Dinner
Before the entrée, each dinner features an Appetizer Satisfierof cru-
dite vegetables. This will help you to not overeat and to feel satis-
fied. And keep you from starving when you are preparing dinner.
Let me tell you I prepare one of my favorite quick-and-easy Appe-
tizer Satisfier. I tear off a few leaves from a head of romaine lettuce,
wash them, shake the water off them, and sprinkle with salt and
enjoy. (When using the outer big leaves, I cut off the tips because
they can be bitter and dry). Ancient Romans were known for eating
this salted lettuce; in fact, our word for salad is derived from their
their name for this salted lettuce—salata.
The foods featured are also rich in fiber, which helps to curb the ap-
petite as well as enhance digestion. You’ll notice the inclusion of
many herbs and spices—like ginger, cayenne, turmeric, mustard,
and garlic—in the dinner recipes. Not only do they lend great flavor
but they are rich in unique nutrients including those that help to pro-
Healthy Weight Loss — Without Dieting