Wednesday, December 18, 2013

Phone Meetings

This is a lit of phone meetings of
Anorexia & Bulimia Anonymous, http://aba12steps.org/
etc: https://dl.dropboxusercontent.com/u/56062422/phone%20meetings.pdf

There are also phone meetings for CEA-HOW
http://www.ceahow.org/phone-bridge-meetings

and OA Big Book Solutions
meeting Monday through Friday at  6am PST?:  209-255-1000, access code 740111#.  Then you can access the recorded foundation meetings (these are very good) any time by dialing 209-255-1099, access code 740111#. 

Friday, January 11, 2013

OA HOW Food Plan

Breakfast
1 protein
1 fruit
1 tsp. Fat
¼ cup oat bran

Lunch
1 protein
3 pieces raw veg
Or 1 c. vegetable
Or 1 cup salad
1 tsp. Fat


Snack
1 fruit

Dinner
1 protein
1 c. vegetable
2 cups salad
1 Tbs. Salad dressing
1 tsp. Fat

After 30 Days
Whole Grains
H.O.W. FOOD LIST

Protein
4 oz. tempeh, beef, pork, lamb, poultry, fish, veal, hot dogs, cold cuts, ricotta cheese, 2 eggs, 4 slices bacon, 16 oz. skim milk, 16 oz. buttermilk, 8 oz. yogurt, 8 oz. tofu, 2 oz. cheese, 4 oz. cottage cheese, 1 c. legumes

Fats
1 tsp. butter, 1 T. cream, 1 T. sour cream, 1 T. mayonnaise, 1 T. oil, 2 T. salad dressing

1 Cup Veggies
alfalfa sprouts, artichokes, asparagus, bean sprouts, bok choy, broccoli, bamboo shoots,
brussel sprouts, cabbage,carrots, cauliflower, celery, chard, cucumbers, eggplant, greens,
dill pickle, Jerusalem artichoke, jicama,leeks, lettuce, kohlrabi, mushrooms, okra,onions, pea pods, parsley, peppers, pumpkin,parsnips,radishes,
red or green chilies,rutabaga, sauerkraut, spinach, string beans, summer, crook neck or spaghetti
squash, tomatoes, turnips,water chestnuts, winter squash, zucchini


Fruit
1 apple, 3 apricots, 1/2 c. black & blueberries,banana, 1 c. boysenberries, 1/2 cantaloupe,
1 c. casaba, cranshaw or honeydew melons, 2 figs, 3/4 c. cherries, 1 c. gooseberries,
1/2 grapefruit,grapes - 1 cup, 1 guava, 2 kiwi, 2 lemons or limes, 1/2 mango, 1 nectarine, 1 orange,
1 c. papaya, 1 peach, 1 pear, 1/2 c. canned or 1/8 whole pineapple, 2 plums,
1/2 c. raspberries, 1 c. rhubarb, 1 c. strawberries, 2 tangerines, 1/2 c. unsweetened juice,
1 c. watermelon


Whole Grains after 30 days
1 oz. bread, 1 oz. dry cereal, 2 rye crackers ( 3 1/2 x 2), 1/2 c. cooked cereal, cooked pasta,
brown rice, kasha, millet, barley, bulgar

(Unbleached flour, wheat flour or enriched flour means it is not whole grain. All grain choices must have sugar, honey, etc. and white or enriched flour listed 5th or lower on the ingredient list. Rye bread is a good choice.)

Condiments
all spices, onion soup mix, 1/2 c. tomatoe sauce, 1/2 c. sugar free jello, soy & worcestershire sauce, salsa, 1/2 c. defatted broth.



FAA Basic Food Plan
BreakfastLunch(4 hrs. after breakfast)
Dinner
(5 hours after lunch)
MA
(Metabolic Adjustment)
(4 hours after dinner)
1 Protein1 Protein1 Protein1 Dairy or 2 oz. Protein
1 Dairy1 Cooked Vegetable1 Cooked Vegetable1 Fruit
1 Fruit1 Fresh vegetable1 Fresh Vegetable
1 Grain or Starchy Vegetable1/2 Daily Oil1 grain or starchy vegetable
Men: add 1 fruit or 1 grain, or 1 starchy vegetable 1/2 Daily Oil


OA Dignity of Choice

OA Food Plans


3-0-1

  • Three moderate, nutritious meals per day, with nothing in between, one day at a time
  • Don't eat the foods and food ingredients you identify as causing cravings
  • Stop the eating behaviors you identify as causing cravings
Basic Plan 1

Breakfast
2 ounces protein
2 starches/grain servings
1 fruit serving
2 cups milk or milk substitute

Dinner
4 ounces protein
2 starch/grain servings
1 fruit serving
3 vegetable servings
2 fat servings (10-12 grams total)
Lunch
4 ounces protein
2 starch/grain serving
1 fruit serving
2 vegetable servings
2 fat servings
(10-12 grams fat total)


Basic Plan 2


Breakfast
2 ounces protein
1 starch/grain serving
1 fruit serving
1 cup milk or milk substitute

Dinner
3 ounces protein
1 starch/grain serving
1 fruit serving
3 vegetable servings
2 fat servings (10-12 grams total)
Lunch
3 ounces protein
1 starch/grain serving
1 fruit serving
3 vegetable servings
2 fat servings
(10-12 grams fat total)

Bedtime
1 starch/grain serving
1 fruit serving
1 cup milk/dairy
   or milk substitute

High-Carb Plan
Breakfast
2 starch/grain servings
1 fruit serving
1 cup milk or milk substitute

Dinner
2 ounces protein
2 starch/grain servings
1 fruit serving
3 vegetable servings
2 fat servings (10-12 grams total)
Lunch
2 ounces protein
1 starch/grain serving
1 fruit serving
3 vegetable servings
2 fat servings
(10-12 grams fat total)

Bedtime
2 starch/grain servings
1 fruit serving
1 cup milk/dairy
   or milk substitute

High Protein Plan
Breakfast
4 ounces protein
1 starch/grain serving
1 fruit serving
1 cup milk or milk substitute

Dinner
4 ounces protein
4 vegetable servings
3 fat servings (14-16 grams total)
Lunch
4 ounces protein
4 vegetable servings
3 fat servings
(14-16 grams fat total)

Bedtime
1 fruit serving
1 cup milk/dairy
   or milk substitute



Very Low Carb Plan

Breakfast
4 ounces protein
1 fruit serving

Dinner
4 ounces protein
1 cup cooked vegetables
2 cups raw vegetables
Lunch
4 ounces protein
1 cup cooked vegetables
2 cups raw vegetables

3 fat servings
(14-16 grams)
throughout the day
Protein
all meats, poulty and fish, one egg, 2 oz. cottage cheese or ricotta cheese, 1/4 cup or 2 oz. cooked beans, 1 oz. regular tofu or 2 oz. soft/silken tofu, 1 tbs. peanut butter count as 1 protein.  Count 1 oz. of nuts (peanuts, pistaschios, soy nuts or almonds) as 2 oz. of protein.

Starches/Grain
one serving is an oz. of cereal regardless of volume (hot cereal to be weighed before cooking); one slice of bread; 1/2 cup cooked pasta, potatoes, rice, corn, peas, winter squash and other starchy vegetables.  By weight, one serving is 4 oz. cooked potatoes, sweet potatoes, and yams; one serving of the other starches (rice, peas, corn, barley, millet, etc) weighs 3 oz. cooked.

cereal, bread and pasta should be whole grain

Fruit
One fruit serving means a moderate piece of fruit, 6 oz. (or one cup) of cut-up fresh fruit, 1/2 cup canned fruit packed in its own juices, or 3/4 cup or 6 oz. frozen, unsweetened fruit (after thawing).

Vegetables
Only the low-starch vegetables are usually used as vegetable servings; the starchy vegetables (corn, peas, winter squash) are usually considered starch/grain servings.  One cup (4 oz. weighed) raw vegetable or 1/2 cup (3 oz. weighed) cooked vegetable are counted as vegetable serving.

Milk/Dairy/Milk Substitutes
One cup (8 oz.) of low-fat, unsweetened milk, soy milk or yogurt counts as a serving.

Fats
Because so many low-fat and reduced fat items are available, we have elected to specify the grams of fat suggested.  Usually 1 tsp. of oil or butter contains 5 grams of fat.  One oz. of avacado, five olives, 2 tbs. sour cream, 1 tbs. cream cheese are 5-7 grams of fat.


Tuesday, November 13, 2012

Sweetners Glycemic Index

Sweeteners are a type of carbohydrate that are tough to avoid since many people crave sweet foods such as chocolate, cookies, candy, and ice cream. All these treats are made with different types of sweeteners, so when cooking or choosing foods, it's good to know how they compare. To see where different types of sweeteners fall on the glycemic scale, read more.

SweetenerGI
Glucose96
Fructose 22
Lactose46
Sucrose (white sugar)64
Brown sugar64
Barley malt syrup42
Brown rice syrup25
Raw honey30
Agave syrup15
High fructose corn syrup62
Stevialess than 1
Sugar cane juice43
Evaporated cane juice 55
Maple syrup54
Black strap molasses55


Sweeteners don't need to be completely avoided, though, since both the type of food and the amount you consume affect your body's glycemic response. If you know you're the kind of person who can't eat just one homemade cookie, then you may want to make them with agave syrup instead of white sugar.
http://www.fitsugar.com/Glycemic-Index-Where-Do-Sweeteners-Fall-3031565

also
http://www.organiclifestylemagazine.com/healthy-sugar-alternatives/

also
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1203

Friday, September 21, 2012

Dal

dal, make the rice brown :)

Ingredients: Servings: 6 Units: US | Metric
1 tablespoon olive oil
1 cup onion, chopped
1 tablespoon fresh ginger, peeled, minced
1 teaspoon cumin seed
1 teaspoon turmeric, ground
1/2 teaspoon red pepper,
crushed 4 garlic cloves,
minced 2 cups cauliflower florets, chopped
2 cups tomatoes, chopped
2 1/2 cups water
1 cup dried lentils
2 tablespoons fresh lime juice
1 tablespoon fresh cilantro, minced
3/4 teaspoon salt
6 cups cooked brown, basmati rice or long grain rice, cooked

Directions:
 1 Heat olive oil in large saucepan over medium-high heat.
2 Add onion, ginger, cumin, turmeric, red peppers, and garlic.
3 Saute 2 minutes.
4 Add cauliflower and tomatoes; saute 1 minute.
5 Stir in water and lentils; bring to a boil.
6 Cover, reduce heat, and simmer 35 minutes or until lentils are tender.
7 Stir in lime juice, cilantro, and salt.
8 Serve 1 cup lentil mixture with 1 cup rice.

 Read more at: http://www.food.com/recipe/lentil-dal-456?oc=linkback