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MINDELL VITAMIN-BALANCED DIET TO LOSE AND LIVE BY
I know your mother told it to you, but it is true anyway – breakfast is the most important meal of the day. It comes after the longest period of time that you’ve been without food, and you cannot catch up nutritionally by eating a good lunch or dinner later.
If you’re dieting, it is especially important to perk up your energy level at the start of the day. Even if you’re in a hurry. And since most people I know are rushed in the morning, I advise the following blender breakfast.
Breakfast
8 oz nonfat or low-fat milk [or juice]
A flavoured low-calorie protein powder that contains nutritional yeast, lecithin, and fructose
4 ice cubes
Mix well in blender for 60 seconds. Calories, approximately: 150
This mixture can be frozen and used as a dessert for dinner or a pick-me-up snack if your calories quotient allows.
Lunch is a tricky meal. Fast-food restaurants are seductively convenient, and nothing blows a diet faster than “a few French fries” and a “tiny milkshake”. If you really want to lose weight, think more along these lines:
Lunch
Monday, Wednesday, Saturday, and Sunday
A modest portion [3-5 ounces] of water-packed canned or fresh fish, a large raw vegetable salad [with lemon or vinegar dressing], and a piece of fruit.
Tuesday, Thursday, and Friday
2 eggs [prepared without fat] or cottage or pot cheese [no more than 1 cup], raw vegetables, 1 slice of bread with a light coating of margarine, and a fruit for dessert. [The American Heart Association suggests only 3 whole eggs per week, though many doctors allow more. Check with your own physician.]
Dinner is usually a dieter’s downfall, but it doesn’t have to be that way:
Dinner
Five nights a week you should have fish [sole, trout, salmon halibut, etc.] or poultry broiled, boiled, or roasted [remove skin before eating poultry]; and two nights a week you can have meat; once again broiled, boiled, or roasted; a cooked vegetable, a large salad [no more than 1 teaspoon oil in the dressing], a small boiled or baked potato once or twice a week, and a fresh fruit for dessert.
Stay away from alcohol – try sparkling mineral water with lime instead. As for other beverages, herb teas and plain old water are best.
Take your supplements six days a week and rest on the seventh. By doing this, you’ll never have to worry about a build-up of fat-soluble vitamins in the system.
Supplements
Time-release multiple vitamin with chelated minerals [at least 50 mg. B1, B2, and B6 per tablet] taken a.m. and p.m.
Time-release vitamin C, 1,000 mg. with rose hips bioflavonoids, 2 tablets taken a.m. and p.m.
A multiple chelated mineral tablet with at least 500 mg. calcium and 250 mg. magnesium per tablet [must also have manganese, zinc, iron, selenium, chromium, copper, iodine, and potassium] taken a.m. and p.m.
Dry vitamin E, 400 IU – D-alpha-tocopherol with selenium, chromium, vitamin C, and ascorbates taken A.M. and P.M.
RNA 100 mg. – DNA 100 mg., 3 tablets daily, 6 days a week.
Lecithin, 1,200 mg. [6 capsules] daily. [If you use lecithin granules in breakfast drink, this supplement is not necessary.]
Vitamin B15, 50 mg. in the A.M.
*3/134/5*