I heard from one of our newest members last week. Debbie Webb has already lost over 6 pounds! I hope you all are having similar progress. She also is enjoying the recipes, such as the Healthy Cheesecake and Healthy Chicken Fajitas.
Stay in touch and stay focused on your goals!

INGREDIENTS:
½ cup low-fat cottage cheese
1 small apple, chopped (1/2 cup)
2 tablespoons mixed dried fruit bits or raisins
2 teaspoons reduced-calorie mayonnaise
or salad dressing
1 lettuce leaf Dash ground cinnamon, ground nutmeg,
or apple pie spice

DIRECTIONS:
In an airtight container stir together cottage cheese, apple, dried fruit bits, mayonnaise, and cinna-
mon. Chill overnight.
Pack 1 lettuce leaf in a small clear plastic bag. Carry with the container of the cottage cheese mixture in an insulated lunch box with a frozen ice pack.
Serve cottage cheese mixture atop lettuce leaf.
Makes 1 serving.
Calories: 217/serving

TIME:
Preparation Time: 7 min.
Chilling Time: overnight

NUTRITIONAL INFORMATION PER SERVING:
16g protein
27g carbohydrate
5g fat
13mg cholesterol
5]9mg sodium
368mg potassium
-Low Fat -Low Cholesterol

Hello everyone, hope your week is going well and your summer is getting off to a terrific start. Last week we looked at an overview of two of the three major food types, Protein and Carbohydrates. This week we will take a brief look at the third major group, Fats.

Contrary to what most of us think, Fats, isn’t a bad word, or a bad food. Fats are a very necessary component to healthy eating habits. Let’s break down, as we did last week for Protein and Carbohydrates, the food group, Fats.

Fats are most generally broken down into two major categories:

Saturated Fats, these are found primarily in meats (beef, pork, and poultry) and dairy product. These do need to be limited and all these foods can be eaten without large amounts of saturated fat if chosen correctly. In other words in beef the Filet is approximately 97% fat free and many stores carry 97% fat free ground beef. Same for poultry, almost all the saturated fat is in the skin, remove the skin and what you have left is almost 100% Protein. All dairy products can be bought in low or fat free varieties.

Non-Saturated Fats: This type of fat is a very necessary part of healthy eating. One of the major benefits of non-saturated fats is their ability to lower LDL (bad cholesterol) and raise HDL (good cholesterol.) This is found in nuts, and fish primarily, especially salmon.

Now as I promised last week, I am going to give you some ideas, ideas which REALLY make a difference in the way you look (lose weight) and feel. Feeling better about the way you look and feeling better throughout your day. It is truly wonderful to FEEL good and enjoy great health. Someone once said, Wealth without Health is useless! How true.

As I mentioned last week, some of these ideas will challenge conventional wisdom. Again, I only ask you to look at what “conventional wisdom” has and is doing to the average man, woman and child in America and as Dr Phil might ask, “How is that working for you?” Again, and please excuse the personal reference but the photo of me here is untouched and at my current age of 56. I am blessed with terrific health; feel like I am 30 years old and if you follow my direction, these blessings can be yours as well J so here we go:

1: Plan meals over the course of the day to contain the following: Protein, 40%, Carbohydrates, 40% and the balance of 20% in Fats (primarily non- saturated Fats)

2: Eat primarily Complete Protein, (please reference last weeks’ Newsletter for definition.)

3: Make sure that your Carbohydrates are complex or fibrous. (Again please reference last weeks’ Newsletter for definition.) Stay completely away from Simple Carbohydrates, if you have a sweet tooth (as I do J ) satisfy it with Splenda. The Sugar Free Cheesecake recipe listed last week is terrific!

4: Eat your entire days Complex Carbs before 2:00 o’clock in the afternoon. Since I know most people will not take my word on this without explanation, here is why. If you do eat your Carbs (fibrous carbs are the exception) before 2:00 the body has enough time to metabolize them before going to sleep, sleep is when your metabolic rate goes to its’ lowest level for the entire day and fibrous carbs and protein require more calories to metabolize than complex carbs.

5: This is where I may lose a few folks, but I hope not because this is a habit, in our culture, which is very much in opposition to the way the human body uses food. Rather than eating three square meals a day or worse skipping breakfast, light lunch then heavy dinner. Please spread your meals over 6 to 7 meals per day. There are a number of reasons for this.

First, because I SAID so, just kidding, though I do wish it were that easy :). Seriously, first, every time you eat your metabolic rate goes up, this is why it is so terribly bad to skip breakfast; your metabolic rate is very low upon awaking and needs to have a jump start.

Second, your body’s’ glucose levels begin to move down after 2-3 hours without food being ingested. Which means that if you go beyond that timeframe, your body begins to feel hungrier and when you do eat, say after 4 or 5 hours, most people tend to overeat? Also, when you eat every two to three hours your body never gets over hungry. I always have a meal high in protein just before going to bed. Not a steak, but a protein shake or a piece of sugar free Cheesecake.

I know most people will have a challenge making this change in their daily eating habits, but I encourage you to give it a try for 30 days, all you have to lose is lose is a few pounds of fat!

Here is a typical menu for me for an entire day; I hope it helps get you started:

Breakfast; Steel Cut Oatmeal, Turkey Sausage, whole Grain Toast, with Strawberry All Fruit

Snack: Sugar Free Whole Grain Cereal, with scoop of Pro-complex Protein and No Fat milk

Lunch: Turkey Burger on Whole Grain Bread

Snack: Natural Peanut Butter and Strawberry All Fruit on Whole Grain Bread, this is my last Complex Carbs for the day, around 2:00 o’clock.

Snack: Pro-Complex Protein shake (No I do not work for Pro Complex Protein, I have just found that they have a great product)

Dinner; Filet (beef) Asparagus, Snap Beans, Salad, glass of Red Wine with meal (Yes I know this is Carbohydrate) so if you do MOST of these suggestions you will still lose weight and ENJOY life at the same time.

Snack: Another Pro-Complex Shake

If you do the math, you will see that this is around 250 grams of Protein, 250 grams of Complex and Fibrous Carbs and 40 grams of Fats. As for calories around 2500, though when you eat and what you eat has a great more to do with your weight than just the amount of calories taken in.

All of this can be done with a little homework on you part or if you like everything instantly at the strike of a keypad, the Get Honeycutt Nutritional Profiler does it all for you automatically, with no guess work. More info can be found on this at www.gethoneycutt.com. If you have questions please feel free to email me at warren@gethoneycutt.com.

INGREDIENTS:

1/4 cup apple juice
2 tablespoons maple-flavored syrup
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
2 medium apples, cored and cut into bite-size pieces
1 small pear, cored and cut into 1/2-inch cubes
1 teaspoon vanilla

DIRECTIONS:

In a 11/2-quart casserole stir together apple juice, maple-flavored syrup, cinnamon, and nutmeg. Add apples and pear.

Cook, covered, on 100% power (high) for 4 to 5 or till fruit is tender, stirring once. Stir in vanilla.

Makes 4 servings.

Calories: 86/serving

TIME:

Preparation Time: 10 min.
Cooking Time: 4 min.

NUTRITIONAL INFORMATION PER SERVING:

0g protein
22g carbohydrate
0g fat
0mg cholesterol
2mg sodium
143mg potassium

-Low Fat -No Cholesterol -Low Sodium

2 cups nonfat cottage cheese (measure with dry measuring cup)
3/4 cup liquid egg substitute
3 cups splenda
4 ounces (1/2 of 8-ounce pkg) fat free cream cheese
3 teaspoons pure vanilla extract

Heat oven to 300 degrees. Spray 9-inch spring form pan with vegetable spray. (I use a glass bottom spring form pan so it will not have a metallic taste)

Put cream cheese, cottage cheese, egg substitute, splenda, and vanilla in food processor and process until smooth. Pour into prepared pan and place on a foil lined baking sheet. Bake 75 minutes. (65 minutes if a wider pan) (Edges will be brown and contents set)

Meanwhile, prepare yogurt topping. Spread on top and continue baking 10 minutes.

With knife, loosen cheesecake from side of pan. Refrigerate. When chilled, unclip side of pan and remove. Keep refrigerated.

YOGURT TOPPING

2/3 cup plain nonfat yogurt
1/2 cup splenda

Stir together and spread on top. Continue baking.

VARIATION:

Can replace vanilla with 1/3 cup of cocoa 1/2 teaspoon of pure vanilla extract to make a chocolate cheesecake.

On either, can top with about 5 tablespoons of favorite Simply Fruit or Polaner’s All Fruit.

CALORIE AND PROTEIN CONTENT:

With yogurt topping: Total cheesecake is 700 calories (100 grams of protein)

Without yogurt topping: Total cheesecake is 600 calories (100 grams of protein)

Note: Cocoa adds 80 calories so add or deduct as needed. Vanilla is 12 calories per teaspoon.

Hello everyone, hope this finds all feeling well and looking forward to a great summer. We spoke last week around Fitness and Supplements for Summer Shape, this week as promised we will focus on some ideas for helping with one of the cornerstones (and many times stumbling blocks) of Fitness, which is Nutrition. We will give a snapshot of the category but even that will require two Newsletters, so we will cover Part 1 this week and finish with Part 2 next.

First eating right does NOT have to be boring, difficult to follow nor dreaded. I won’t mention any names or companies or authors, (you guys already know them anyway) however many are in the market that promote a magic pill, a wonder “diet,”or the latest study to justify their promotion of a product, which finally will allow you to eat anything and everything you want, including chocolate, ice cream and candy and still be trim. Even if such a product/system did allow such a feat, your health would suffer from junk food in ways other than being overweight.

What I am about to share with you isn’t magic. On the other hand if it makes some of you “feel” better, I can label it as, THE GET HONEYCUTT MAGIC NUTRITIONAL SYSTEM,”anyone feel better? Hope nobody takes offense at me having a little fun with all the gimmicks, wonder products and empty promises which some people make. The truth is, these people are much more interested in your dollars than your health.

Now having said that, I will say that what you are about to read is from decades of study, research, and practical application by myself (please excuse the personal reference.) However, the photo posted here is of myself at my present age 56, and it is has not been retouched and was not taken just before a competition. In other words, this has been achieved with the Nutritional advice given here, along with regular exercise and the supplements we spoke about last, which can be bought in any Health Food Store or on our site www.gethoneycutt.com. Again, please forgive the personal reference, I simply want you to know I do practice what I preach, so to speak.

Here are the basics. Food is broken into three major categories, Protein, Carbohydrates and Fats. All these are important for overall health and long term success in weight control. While, as I just mentioned, none of this is MAGIC, some of what I am about to share will challenge conventional wisdom,(especially the thoughts which we will cover in next week’s Newsletter.) To this I will simply add that currently 34% of we adults in America are clinically obese, another 33% are overweight, so what we have been doing (conventionally) is not doing us much good, our stats speak for themselves. What we will now do is briefly define the food groups listed above.

Protein: Foods which contain high amounts of protein are meats, including beef, poultry, fish, dairy products, eggs. Almost all foods contain some protein; however those just listed are predominately protein, unless you choose a meat product which is mostly fat. Also, it is important to note that some foods which do contain protein do not have “complete”protein. Meaning that they do not contain all the amino acids necessary to be present to allow the human body to utilize the protein. Those listed above have the complete protein and contain all the essential amino acids. Other foods which have protein but do not have “complete” protein are nuts, grains, beans and vegetables.

Carbohydrates: This food group has three major categories:

1: Simple Carbohydrates, these foods are basically the ones with sugar and refined white flour. Hope I don’t loose any of you here, but I am less than honest unless I tell you this:

Sugar and White Flour are the two biggest reasons we Americans are overweight!!!

Unfortunately in our culture most foods are overly processed and contain either sugar or refined flour. Read any label form crackers, bread to peanut butter and for the most part they will contain one or both of these ingredients. Fortunately over the past 10 years or so many of us have become aware of this and products are now available which do not contain sugar or white flour. For instance peanut butter can be found in most grocery stores that are completely natural and they taste fantastic.

Foods high in sugar and/or flour are candy, ice cream, cookies, breads, rolls, cereals, cakes, the list goes on. The key here is to get into the habit of reading the labels for a few weeks, after this you will know the foods that contain these ingredients and can easily make better choices.

Now if you have a “sweet tooth” and most of us do, including myself. We do have products available that allows us to “eat our cake and have it to” so to speak. In our first Get Honeycutt Newsletter Amanda did an article listing these, my favorite is Splenda and I usually have it every day in something. Also, one of the recipes in this weeks Newsletter is one of my favorite deserts Cheese Cake made with Splenda.

By the way, not all Simple Carbohydrates are bad, simple sugar is found in fruit, fruit juice and the body needs this carbohydrate in proper amounts at the proper time.

2: Complex Carbohydrates: These carbs unlike the Simple Carbs are the ones which you want to use on a daily basis. They include whole grain breads, steel cut oatmeal, unrefined rice, whole grain cereals (w/o the sugar, use Splenda instead), red, black and pinto beans, and potatoes as examples.

3: Fibrous Carbohydrates: These carbs can be eaten in any amount which you desire w/o being a burden to your Nutritional Program. They include vegetables such as green beans, snap beans, cabbage, spinach, lettuce, tomatoes (yes, I know it is technically a fruit, but I’m not trying to be technical here, to me if it goes in a salad, it’s a vegetable) red and green peppers, broccoli, cauliflower, turnip greens, asparagus and onions.

Part 2, next week’s topic will focus on the third category, Fats and when, how often you need to eat, how much (this may surprise you) and a couple pointers that will help you begin to loose weight and keep it off for life.

By the way within the Get Honeycutt Members Site, one of the features is our exclusive Nutritional Profiler. This feature all anyone to have a Customized Program designed around your specific body, around your likes and dislikes in food, their weight loss goals in the timeframe which you select and charts your progress each day and week. All the recipes here in the Get Honeycutt Newsletter are from the Nutritional Profiler. All this is done for you electronically. Give it a try, it is risk free and a lot of fun.

May God Bless!

INGREDIENTS:
1 cup water
1 8-ounce can stewed tomatoes
1/4 cup quick-cooking brown rice
1/4 cup snipped dried apricots
1/4 cup raisins
1 tablespoon lemon juice
2 teaspoons curry powder
1 teaspoon instant chicken bouillon granules
1/2 teaspoon cinnamon
1/4 teaspoon salt
2 cloves garlic, minced
1 bay leaf
1/4 pound boneless chicken or turkey, cut into I -inch pieces

DIRECTIONS:
In a medium saucepan stir together water, undrained tomatoes, rice, apricots, raisins, lemon juice, curry powder, bouillon granules, cinnamon, salt, garlic, and bay leaf. Heat to boiling. Stir in chicken or turkey.Pour the hot chicken mixture into a 11/2-quart casserole. Bake, covered, in a 350 degrees oven about 45 minutes or till rice is tender and chicken is no longer pink, stirring occasionally. Remove bay leaf.
Makes 5 servings.

TIME:
Preparation Time: 15 min.
Cooking Time: 45 min.

NUTRITIONAL INFORMATION PER SERVING:
Calories: 178/serving
15g protein
25g carbohydrate
3g fat
36mg cholesterol
445mg sodium
395mg potassium
-Low Fat
-Low Cholesterol