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Lose weight permanently without ever going hungry.

The good news today is that it is possible to lose weight by adding something to your diet. How can you make some of the calories you eat go to waste instead of your waist?

What you add to your diet to achieve weight loss, even though you go right on eating all you want, is fiber. The easiest way to get fiber is with unprocessed wheat bran and oat bran. And it works to keep the weight off for your lifetime.

How can you lose weight even though you've consumed too many calories? This flies in the face of everything dieticians have ever taught us, doesn't it? But here's how.

How hungry you are usually determines how much food you eat, and therefore how many calories you take into your body. Fiber provides bulk in your digestive tract, which makes you feel satisfied so you tend to eat fewer calories. In addition, the fiber binds some of the calories you did eat and carries them out in the stool, providing two separate mechanisms to help you lose weight.

By your eating a high-fiber diet, bile salts are absorbed by the plant fibers. Instead of being digested from your intestine, those cholesterol-filled bile salts and their calories go right on through. Voila! In a nutshell, the fiber, fatty acids, cholesterol-filled bile salts and nutrients all become bound together and are less available for digestion and absorption from the intestine into the bloodstream. Happily, they are passed on out, and those undersirable fatty cholesterols are in the stool instead of on your hips or in your blood vessels, where they might cause a condition like that of the million people who have already had coronary bypass surgery in this country alone.

For many years I've been teaching bran habits to busy executives who complain of the paunch they've acquired just below the waistline. They never fail to thank me, and it works. Their paunches disapper when they begin eating unprocessed bran and exercising every day.

Complex carbohydrates give athletes sustained energy, and they'll give you plenty of energy for the aerobic exercises you must do to keep fit and slim. Aerobic exercise also helps you lose weight and decrease the cholesterol plaques in your vessels. It lowers the bad LDL cholesterol and it may raise your brain's output of endorphins, which are morphine-like substances that may increase your feeling of well-being and prevent you from going on an eating binge.

Many exercise converts have told us that, in reflection, their eating binges had occurred in the past when they were tired after a day at the office, and never after vigorous exercise.

Don't be afraid of high-fiber muffins, breads, potato cakes, wheat cakes and corn products while dieting. These high-fiber foods that contain complex carbohydrates will give you a slower release of glucose into your blood and prevent you from going on eating binges caused by peaks and valleys in your blood sugar levels. The Ultimate High-Fiber Breakfast

1/3 cup Quaker, Arrowhead Mills or Mother's Oat Bran

1/3 cup unprocessed wheat bran

1/3 cup high-lysine cornmeal

2-2/3 cup water

This combination will supply you with both the soluble and the insoluble fiber that you need every day.

Add cornmeal to water in heavy saucepan and boil for three minutes. Stir constantly or use a small eggbeater to avoid lumps.

Then gradually add oat bran and unprocessed what bran, stirring constantly, to avoid lumps.

Reduce heat and cook for 1 or 2 minutes. Serve hot with skim milk and bananas, fresh or frozen fruit.

Sugar-Free High-Lysine

Cornmeal Waffles

1-1/4 cups whole-wheat pastry flour

1/2 cup wheat bran

1/4 cup Quaker, Arrowhead Mills or Mother's Oat Bran

1/2 cup high-lysine cornmeal

2 teaspoons baking powder

1/2 cup walnuts, chopped (optional)

2 eggs, separated

1/4 cup melted butter

1-1/2 cups skim milk

Stir together the dry ingredients. Separate the eggs and beat the whites until they form stiff peaks. Set aside. Beat the yolks together with the melted butter and milk, then stir this mixture into the dry ingredients. Gently fold egg whites into the batter. Spoon into a preheated waffle iron and cook until lightly browned. Serve with fresh fruit and yogurt.

High-Lysine Corn in Green Peppers

(Makes 6 servings)

6 green peppers

3/4 cups high-lysine cornmeal

2 cups water

4 tablespoons margarine

4 tablespoons scallions (green onions), chopped

2 tablespoons parsley, chopped

1 cup brown rice, cooked

2 tablespoons plain low-fat yogurt

Pepper and salt substitute (optional)

1/2 cup farmer cheese, grated

Stir cornmeal into water and microwave for 2 seconds, stir thoroughly and microwave 2 seconds more. Cut off the top quarter of the peppers and carefully remove the fibers and seeds. Place the peppers an inch apart in an oven-serving dish. Cover with plastic wrap and microwave for 4 minutes, turning the dish once. Dice the tops rather coarsely. As soon as the peppers are cooked, removed from the oven. Meanwhile heat the margarine in a small skillet and cook the chopped scallions, using some of the green part, for 3 minutes over gentle heat. Stir in the parsley and cooked rice and mix well. Combine with the diced pepper, yogurt and the cornmeal. Season to taste with salt substitute and pepper. Remove any water from the peppers and stuff ith the cornmeal mixture. Microwave 12 minutes, turning the dish every 4 minutes. Sprinkle with cheese and cook 30 seconds or until the cheese melts.

Tomate and Rice Peppers

(Makes 6 servings)

1/3 cup uncooked long-grain white rice

4 fresh whole tomatoes, peeled

6 medium-size green peppers

2 cups cooked chicken, cubed

1/4 cup onion, chopped

1 cup unpared zucchini, chopped (about 1/3 pound, 1 small)

2 tablespoons fresh parsley, snipped

1/4 teaspoon oregano leaves

1/8 teaspoon pepper

1/4 cup unprocessed bran

1/j cup All-Bran

Tomato sauce (optional)

Chop tomatoes. Cook rice according to package directions, using reserved tomato liquid in place of water. Set aside any remaining reserved tomato liquid. Set aside cooked rice. Cut off tops of peppers and remove seeds. Cook, uncovered, in boiling water for 3 minutes. Drain and set aside. Combine with remaining ingredients, cooked rice and 1/4 cup of the reserved tomato liquid and stir gently. (Use water, if not enough reserved tomato liquid.) Spoon into peppers. Place in shallow baking dish. Add water just to cover bottom of dish. Cover with glass cover for baking dish or with foil. Bake at 350 [deg.] F. for 30 minutes. Serve with tomato sauce, if desired. The original recipe called for 1/2 teaspoon of salt, but we left it out with good results. It also called for 1/2 cup of All-Bran or Bran Buds. We substituted 1/4 cup of unprocessed bran and 1/4 cup All-Bran.

Stuffed Eggplant Italiano

(Makes 4 servings)

1 medium-size eggplant (about 1 pound)

1/3 cup All-Bran cereal (or unprocessed bran)

1 cup fresh mushrooms (2-3 ounces), sliced

1/4 cup Parmesan cheese, grated

1/4 cup onion, chopped

1/4 cup green pepper, finely chopped

2 tablespoons margarine, melted

1 small garlic clove, finely chopped

1/i teaspoon basil leaves

Dash pepper

1/3 cup farmer cheese, shredded

Cut eggplant in half, lengthwise. Place halves, cut side down, in shallow baking pan. Bake at 350 [deg.] F. for 15 minutes. Remove from oven. Cool slightly. Scoop out pulp, leaving 1/8-inch shell. Place shells, cut side up, in baking pan. Coarsely chop pulp. Combine with remaining ingredients except farmer cheese. Fill eggplant shells, pressing firmly. Cover with foil. Pierce foil in several places to allow steam to escape. Bake at 350 [deg.] F. about 40 minutes or until vegetables are tender. Remove foil and sprinkle with farmer cheese. Bake, uncovered, about 2 minutes longer or until cheese melts. Cut each half in 2 pieces to serve.

Red Caviar on Whole Wheat

Whole-wheat bread, thinly sliced

Rye bread, thinly sliced

1 jar red Romanoff caviar (4 ounces)

1 teaspoon onion, scraped

1 tablespoon parsley, chopped

1/2 teaspoon lemon juice

Cut whole-wheat bread and rye bread into rounds. Spread them with margarine. Place the caviar in a small strainer and let cool water run through it for a moment to remove the brine. Combine the caviar with the scraped onion, parsley and lemon juice. Mix well, adding a dash offreshly ground black pepper. The caviar can be placed in a small dish and surrounded on a platter by rounds of bread so that guests will serve themselves, or you can spread the rounds just before the guests arrive.

Bean Stew

(Makes 8-12 servings)

4 cups in any combination of the following beans: adzuki, split peas, lentils, navy beans, baby limas, black-eyed peas or small red beans

2 quarts water

2 cans low-sodium tomato sauce

1 can low-sodium whole tomatoes

3 carrots, chopped

3 stalks of celery with leaves, chopped

2 tablespoons oat bran

2 tablespoons wheat bran

1 tablespoon garlic granules

1 teaspoon oregano

1 teaspoon basil

1 teaspoon marjoram

2 bay leaves (remove after cooking)

3 onions, chopped

Soak beans overnight. Then cover beans with water and cook for 1 hour. Add all remaining ingredients and continue to cook for 2 hours until the beans are tender.

Baked Potatoes Mariner

(Makes 3-4 servings)

1 pound perch fillet

1 onion, sliced

1 bay leaf (remove after cooking)

1 tablespoon parsley

1 teaspoon dried dill

1 cup water

3-4 baked potatoes

Poach the perch with the seasonings for about 15 minutes or until the fish flakes easily. Remove from the pan and flake the fish.

To 2 cups of cheese sauce add:

1 cup lightly steamed peas with 1/2 cup mushrooms, sliced

1/4 cup oat bran

1/4 cup green onions, chopped

2 tablespoons lemon juice

1/4 teaspoon garlic powder

Stirl all ingredients together gently and heat through. Serve over lightly-fluffed baked potatoes.

Vegetable Stroganoff

(Makes 8 servings)

2 cups carrots, sliced 1 cup green peppers, sliced 3 cups zucchini, sliced 2 cups cauliflower florets 8 ounces spinach noodles or whole-wheat noodles 1/2 pint plain yogurt 2 tablespoons butter or margarine, melted White pepper

Mushroom Sauce 1/2 cup butter or margarine 3 tablespoons unbleached white flour 3 tablespoons whole-wheat flour 2 cups milk 2 cups concentrated vegetable stock 4 tablespoons onion, chopped 1/2 pound mushrooms, sliced Nutmeg Tamari (soy sauce) to taste

Prepare the vegetables. Wash them well. Slice the carrots and green peppers. Steam them for 10 minutes or just until tender. Slice the zucchini and divide the cauliflower into florets. Steam them for 5 minutes. Drain and reserve the stock. Cook noodles, 6 minutes for the spinach variety, 7 minutes if using the whole wheat variety. Drain the noodles thoroughly and toss with the yogurt, butter and a little white pepper. (Corn oil may be substituted for the butter or margarine.) Prepare the mushroom sauce: heat 4 tablespoons of the margarine. Stir in the flour and cook for 2 minutes over very low heat. Add the milk and vegetable stock and whisk until thickened smooth. Heat the remaining margarine in a skillet and saute the chopped onions until tender. Add the mushrooms and stir. Continue cooking until the mushrooms are tender. Combine the sauteed onion and mushrooms with teh sauce and season with a dash of nutmeg and tamari to taste. Spread the noodles in an oven-serving dish. Cover with the vegetables and then with teh sauce. Bake 30 minutes at 350 degrees F. If the dish is prepared in advance and kept in the refrigerator, allow 50 minutes for baking.

Unprocessed bran is the non-nutritive portion of the wheat that man ate for centuries until shelf life became so important and the bran as well as portions of the wheat germ came out in the milling. Whole grains just don't keep well in the store because weevils or other varmits hatch in the containers.

Natives in "underdeveloped" countries still have the luxury of eating whole-grain breads fresh from the fields daily. Did you ever see a picture of a fat Pygmy? Black Africans were not obese until our Western culture "civilized" them into eating our refined carbohydrates.

Now their populations are learning how to become obese. Unfortunately, they're getting something else they've never had before--diabetes--and they don't have hospitals to take care of diabetes and the myriad of other degenerative diseases they've now developed as a result of adopting our "well-balanced" American diets.

I have the rare luxury of being able to view populations and to study their diets firsthand. I've seen the results of the newly adopted fiber-depleted diets in African countries. I've studied the Seventh-day Adventists who eat far more carbohydrates in the form of grains and vegetables than the rest of our population.

Not surprisingly, they also have far less obesity, cancer, diabetes, hemorrhoids and cardiovascular diseases than the rest of us. See page 40.

The most successful method of sustained weight loss--and certainly the diet that not only keeps the pounds off, but also helps prevent many degenerative illnesses, even some cancers--is the high-fiber diet.

You can get it from the Seventh-day Adventists if you belong to their faith. If you're a scientist, you might prefer to hear it from Dr. James Anderson, who was a biochemist first and later became a research diabetologist. He discovered a scientific basis for what Dr. Denis Burkitt and his disciples had been preaching all along. Medical missionaries in Africa know that millions of Africans can't be wrong. As long as they maintain their tribal diets, they avoid our Western diseases. When they eat our fiber-depleted carbohydrate foods in Africa, they too develop our diseases.

Christians, missionaries and physicians might prefer to hear the fiber story from Dr. Burkitt. Members of the Christian Medical Association know and respect his work. Oncologists respect him because of his discovery of Burkitt's lymphoma.

Busy executives who have ample monetary resources but very little time to investigate diets might prefer to hear it from Nathan Pritikin, who packages the high-fiber diet/exercise program well and monitors results with numbers. Constant attention to blood pressure and cholesterol levels motivates the visitors to his clinic. In true executive fashion, some get competitive with each other about lowering the LDL cholesterol and raising the HDL Components in their blood.

Mr. Pritikin was an engineer and heart-attack victim himself when he set about to educate others because of the victory he won in restoring his own health. His successful business and professional approach to the problem undoubtedly appeals to wealthy executives who can afford to spend nearly $10,000 to take their wives to his California clinic to learn a new lifestyle.

One must recall other dedicated discoverers of the virtues of the high-fiber diet:

In the Book of the Prophet Ezekiel (4:9), the Israelites were instructed to take wheat, barley, beans, lentiles and millet and fitches (an aromatic black seed used as a condiment).

And in Genesis 25:34 Jacob gave his hungry twin brother bread and a pottage of lentiles.

Dr. John Harvey Kellogg believed strongly enough to have instituted teh Battle Creek Sanitarium for the Seventh-day Adventists in 1866.

Alas, we are reminded of a saying by our founder, Ben Franklin: "It will amaze you how long a truth is known before it is acted upon."

As an early member of Dr. Burkitt's "fiber gang," I wrote the Bran and Fiber Better Health Cookbook. It's just now, ten years later, beginning to catch on.

We have a large flour mill near our offices, and when I visited it, the millers showed me the spouts that spew out tons of the unprocessed bran, which is removed from the flour and hauled off to be mixed in animal food. It is coarse and gray.

The white component of the wheat, fluffy white flour, is bagged for human consumption. Although our mill doesn't sell any of the bran for human consumption, fortunately some mills now do, and it is possible to get this unprocessed wheat bran in all supermarkets. It is no longer found only in cellophane bags. The Quaker Oats Company has started packaging it in a convenient box. This company has also pioneered the marketing of oat bran, which can also be found in a convenient carton under the brand name Mother's Oat Bran. It is sold through health-food stores and supermarket nutrition centers. If you can't find it, ask your grocer or health-food store to order it. Happily, two other brands are now being marketed--Quaker Oat Bran and Arrowhead Mills Oat Bran. They're found in supermarkets and health-food stores.

Bran is the material that you must put back into your diet. We've camoutflaged a little wheat and oat bran into many of our recipes. Your family won't be able to detect it. We've included main-course dishes that are filling and low in fat.

My husband's favorite cartoon in the Post says, "I like to mix a little white wine with my red wine." (page 6) Well, on this diet, for breakfast you want to mix a little unprocessed wheat bran with your oat bran, and we'll tell you why.

Wheat bran is good for constipation and speeding up transit time. It prevents diverticulosis and even cancer of the colon--but it does nothing for lowering the cholesterol level Water-soluble fiber, as found in oats and beans, is needed to lower cholesterol, and it also lessens some diabetics' insulin requirements--but it does nothing for constipation. You need both, and fortunately both help you lose weight.

With fiber, you'll be helping your husband lose weight, but you may also be helping him prevent a coronary, stroke or colon cancer. You might even be keeping him from becoming a diabetic.

Corn is the next frontier for fiber study, and researchers now believe it is a more important fiber source than originally thought to be. Since worldwide more corn is consumed than any other grain--this is good news.

My husband has resurrected another famous Post cartoon (page 6) that he quotes often since he's been the guinea pig for weeks of testing high-lysine corn recipes.

We had the biggest hit of the season with the high-lysine waffles when we made them for the editorial offices. High-lysine, Opaque-2 corn is just naturally much sweeter than ordinary corn. We left out the sugar and honey from the recipes, and they were sweet enough to eat without preserves or syrup. We served them with frozen strawberries and blueberries.

High-lysine corn contains more gluten than regular corn, and we've discovered it is great for making skim milk look and pour like cereal cream. Just add three tablespoons of finely sifted high-lysine cornmeal to two cups of skim milk. Simmer slowly while stirring for two or three minutes. Then strain and pour in cream pitcher. It's tasty as a "creamer" for hot beverages, too.

We obtain our high-lysine cornmeal by keeping a bushel of shelled corn handy and grinding it in a coffee mill as we need it. If you have a garden plot, you might want to plant your own high-lysine corn until it becomes easily available.

We are planting our entire garden acreage in this specially bred Purdue high-lysine corn this spring. If you know farmers who have grown it for their livestock, you are in luck. A few bushels will go a long way.

An ordinary Osterizer blender with a coffee-grinder attachment works fine for the home. If you want to grind your own and can't obtain the shelled corn, let us know and we'll help you get some. Don't grind it too long before you plan to use it; if you do need to grind it before storing it, keep it in the freezer or refrigerator. The ground corn meal can get weevils in it if left at room temperature too long.

Those who read the Post know that it isn't just because of the fiber content that we are excited about high-lysine corn. Farmers find general improvement in animal health when high-lysine corn is fed, and we believe that this may be occurring because the chemistry of immunity to disease is largely the chemistry of proteins. Lysine is one of the essential amino acids of protein. This means that is not manufactured by our bodies, and it is therefore important that it be consumed in our diets daily. We believe that when a person's lysine nutrition is low or depleted, that person is definitely less resistant to viral infections and has a lowered ability to recover from or develop an immunity to many diseases caused by invading microorganisms.

You may wonder what corn-waffle recipes are doing in an article on weight loss. Waffles are another way to work a variety of grains into the menu without letting breakfasts become boring. You can mix and match to your family's taste and serve them with varieties of fruits. With the high-lysine corn, you can leave out the sugar and honey from any recipe.

Obesity is a bedfellow for many health problems. In their book, Western Diseases: their Emergence and Prevention, Dr. Denis Burkitt and Dr. H. C. Trowell have observed that primitive tribes historically and currently obtain most of their food from plant sources. They document the rarity of obesity in people eating a high-fiber, high-unrefined-carbohydrate, low-fat diet consisting of whole grains, fruits and vegetables, fish and much less meat than the verage Americn eats. Even today, tribes and groups eating such a diet are slim, while "modern" man eating a refined diet has problems with obesity and a variety of related diseases.

The frequency of obesity in our society seems to be caused by a change in the types of energy foods consumed. More than half of the calories eaten by those on "primitive" diets come from high-fiber, complex carbohydrate-starch foods (whole-grain products, brown rice, potatoes and other root vegetables); and even when these foods are eaten freely, without restriction, the people remain slim. The U.S. diet obtains more than two thirds of its calories from fiber-free fats and sugars and low-fiber, refined products. The large number of fad weight-reduction diets in this country testifies to the results of the "Westernized diet" so readily available today--obesity.

Dr. Burkitt and his colleagues have observed that obesity and heart disease are practically nonexistent in primitive rural populations. In developing communities, it is estimated that 3 percent of the people are obese and 2 percent have heart disease. Contrast those figures with the estimated 25 percent of people in modern, developed communities suffering from obesity and 30 percent from heart disease!

Obesity and diabetes mellitus usually appear and begin to increase in any community at about the same time that its members become affluent and consume a diet high in fats, oils, sugar, meat, alcohol and milled, refined cereal grains. Since a high-fiber fiet has been shown to decrease or eliminate the need for insulin injections in diabetics, the relationship between diet and diabetes becomes more clear.

The soluble fiber in oats and beans will actually lower the amount of bad, fatty cholesterol in your blood. A high-fiber diet will reduce your chances of being obese while helping you prevent early senility from cholesterol-plaque-filled vessels in your brain.

Use every opportunity to increase the fiber in your food. You might help your church kitchen convert to whole-wheat breads and high fiber. We're providing our church with Ezekiel's bread instead of white, refined-flour loaves for breaking bread at communion.

If you are trying to lose weight and you simply can't find fiber foods that will satisfy you daily, then the next best thing for you is to include some Metamucil in your diet every day. It is made of psyllium seeds, which are a good fiber and can produce bulk in your digestive tract.
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Title Annotation:recipes
Author:SerVaas, Cory
Publication:Saturday Evening Post
Date:Mar 1, 1984
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