Eat to Live 181Spices, Herbs, and Condiments
Use all spices and herbs, except for salt. When using condiments, a
little mustard is okay, but pickled foods contain too much salt and
should be avoided. If you love to use ketchup or tomato sauce, you
may find a lower-calorie, unsweetened ketchup at the health-food
store and a tomato sauce made with no oil. Better yet, make your
own tomato sauce with onion and garlic but no oil or salt.
Ten Easy Tips for Living with the Six-Week Plan
- Remember, the salad is the main dish: eat it first at
lunch and dinner.
You have the tendency to eat more of whatever you eat first be-
cause you are the hungriest. Raw foods have high transit times;
they fill you up and encourage weight loss. You can't overeat on
them. Successful, long-term weight control and health, as you
know by now, is linked to your consumption of raw greens. They
are the healthiest food in the world. Many of my patients with
obesity or diabetes eat lettuce with every meal, including break-
fast. They might have iceberg lettuce with their fruit breakfast, a
mixed baby greens salad with lunch, and a romaine-based salad
with dinner. You can eat more than a pound if you like, but don't
fret if you are too full and can't eat the whole pound. It is merely
a goal; just relax and enjoy eating. - Eat as much fruit as you want but at least four fresh
fruits daily.
Eat as many fruits as you would like with your meals. Four fruits
are about 250 calories, but here it is okay to splurge, even during
the Six-Week Plan, particularly if you have a sweet tooth. Finish
lunch or dinner with watermelon, a whole cantaloupe, grape-
fruit, or a box of blueberries or strawberries. The best dessert is
fruit, or blended frozen fruit. Eating lots of fresh fruit is satisfying
and filling and helps win you over to the Eat to Live way. - Variety is the spice of life, particularly when it comes to
greens.
Variety is not merely the spice of life, it makes a valuable contri-
bution to your health. The nice thing is that you never have to be