Hearty Crock-Pot “Soup of the Month” An original recipe A short discussion/lesson with practical suggestions for increasing nutritional awareness and modifying eating behaviors A supply of tear-out pages with a meal plan on one side and a shopping list guide on the back
Directions:
1 Follow the samples on pages 9 and 10.
2 Develop a meal plan for dinner each day.
3 Write your plan down. This act formalizes your commitment.
4 Post your plan in a conspicuous spot where everyone will see it. The refrigerator door is a great spot.
5 Make your plan simple. Your chances of sticking with a plan decrease as it becomes more complex. This is why the recommendation is to address only the major meal where overeating is a problem: dinner. Breakfast and lunch routines are usually well established, and overeating is not a problem, because there is not time for it.
Note: Lunch and breakfast are very important but do not need to be written down on the plan.
SAMPLE
SHOPPING LIST
Staples:
Grains:
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Protein:
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Vegetables:
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Fruits:
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Miscellaneous: black, pepper, garlic powder, fat-free salad dressing
Analyze Your Eating Behavior
Your current eating behavior is made up of all your eating experiences from the day you were born until today. It includes some good habits and some bad.
Rather than throwing all your old habits out and starting over, you will be more successful on a long-term basis if you change only the bad habits. Leave your good behaviors alone. Build on them.
The best way to identify your current eating behavior is to use an eating diary. Keep it for 7–10 days. First, identify all those behaviors that are okay. On page 11 are listed several high-performance behaviors. Secondly, identify the areas that you feel need modifying. Pick out 1 area each week to work on
Use the diary whenever you need to recheck your progress. Spotchecking with a 7-day diary every 4 or 5 weeks is better than burning out by keeping a diary continually.
Date:_____________________
Weight: ___________________
| Time | Food | How Much |
SPECIAL SECTION
Hearty Crock-Pot Soup Recipes
The recipe section of the Meal Planner (starting on page 4 in the back of the book) has many recipes that use the Crock-Pot. Busy people can place the ingredients for soups, sauces, casseroles, and even such items as baked potatoes in the Crock-Pot in the morning and have a delicious and nutritious meal waiting for them at dinnertime. The Crock-Pot also lends itself to fat-free cooking, and slow cooking also provides spices the time they need to flavor foods.
SPECIAL SECTION
There is a special hearty soup section starting on page 150. Here you will find over 100 hearty soup recipes for the Crock-Pot.
Section A
JANUARY 2020
It is not necessary to check with your doctor before starting an exercise program. Instead, if you are not going to exercise, you should ask your doctor if it is okay to sit around and continue to do nothing.
—The Author
Sweet and Sour Potato Soup
Recipe:
Place the following in a Crock-Pot and cook on LOW all day:
4 small apples, cut into bite-sized pieces
4 medium red potatoes, bite-sized pieces
1 red onion, finely chopped
1/4 head of red cabbage, coarsely chopped
1 12-oz. can no-salt tomato paste
1 16-oz. can no-salt stewed tomatoes
1 cup of red wine vinegar
water, enough to fill Crock-Pot 2 inches from the top
Spices
1/4 t. white pepper
1 t. black pepper
2 T. garlic powder
2 T. tarragon
4 T. sweet basil
JANUARY 2020
Corn Bread with Green Chilies and Posole
Corn bread is really a “stand-alone” food. Almost everyone likes corn bread. It is one of those foods that even “picky” eaters enjoy all by itself. It was a favorite of mine in my small Nebraska hometown school lunch cafeteria. Back then I covered it with much real butter, and then let it soak up a ton of syrup, but it really needs very little added. As I have come to favor Mexican-type foods (beans, corn, and chilies), I have added these to the corn bread recipes I make. Recently I decided to see what kind of texture change the addition of posole would make in corn bread. I loved the change. The posole gave it a “chewiness,” and it also enhanced the corn taste. If you can’t find posole, try a cup of hominy.
Recipe:
Mix the following and place in a nonstick baking pan:
1 cup yellow corn meal
1 cup oat bran
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