Ezine Vol 1:10, "Guaranteed Weight Loss Without Sacrifice"

"Your Easy Eatin' E-zine"

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"Helping You Cope With Your Cooking Quandaries"

Volume 1: Issue 10, May 14, 2004

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>>>>>>>>>>>> Table of Contents <<<<<<<<<<<<

Welcome from Chef Kevin

>> Welcome from Chef / Owner Kevin Wagner<<

Hi there, great to be back! I really appreciate your interest
and thank you for reading our ezine. Let me know if there's
something you'd like to know more about, and I'll see what
I can do.

Life is getting sooo busy! The major catering season is now
ready to start up, and the final planning stages are under way
for numerous events. Of course, here in Nova Scotia, this is
the summer for the Acadian Congress, bringing in thousands
of extra hungry mouths to feed. I'll see what I can do... ,-)

This week, I thought I'd write a piece on simple diet tips,
since I find myself in that predicament on a regular basis.
Drop me a line and let me know what you think of it.

I've tossed in a real healthy recipe for my "Black Bean
Burgers", and some great stock tips.

For my local fans, don't forget to drop in on my *FREE Chef
demos at the Annapolis Save Easy. See the schedule near
the bottom of this ezine. Don't forget to book your cooking
class as well, from our upcoming selection.

Let's get at it then, shall we....

*Warning: Chef Kevin has been known to babble on about topics
that strike a chord, or a nerve, within his spirit. While his views may
be sometimes unique, they are never ill-intentioned, and are
presented solely for the purpose of enlightening his readers and
helping them achieve success in their cooking endeavors. Chef
Kevin claims no responsibility for the content nor the occasional
long-windedness of any of his replies or writings.* :-)

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>>>>>>>>>>>>> Featured Article <<<<<<<<<<<<<

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

"Guaranteed Weight Loss Without Sacrifice"
How To Be a Big Loser... In The Diet Game

By Chef Kevin Wagner

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So, you're going on a diet?

Good for you!

Sounds sorta like a vacation, doesn't it?

Oh, we're going on a diet, we're gonna have sooo much fun!

All of us that have been there, know that ain't right!

Don't feel bad, dear food addict, because it's not entirely your
fault. That's right, not "entirely". I didn't say not at all :-)
It still takes will power and determination on your part to make
it work.

The old rule of "diets don't fail, people do" has some merit in
truth, but there are very good reasons why you've been set up
to fail in the first place.

Here's the number one reason....

Almost all diets are far too extreme when it comes to restricting
their individual list of foods, and they all have that dreaded list.

Now, the reason we go "on a diet" is because we eat too much
of the wrong foods, right? That's a no-brainer. Foods that are
high in fat, sugar and carbs taste great, and are addictive. We
know we shouldn't eat them, but we do.

Diets that are designed to help people lose large amounts of
weight, require you to slash your calorie intake from very high
levels of 3000 to 5000 calories a day (or more), to levels as low
as 1200 calories a day.

Due to the addictive qualities of our normal yummy treats and
high-carb meals, don't you think your body would feel a bit
deprived? Sure, enough! The shock from this alone causes most
people to go "off their diets" after only a few days.

Your body (and mind) will much better adapt to small alterations,
rather than these extreme changes.

By changing a few simple habits and reducing your calorie intake
by just 500 calories a day (less than half of regular burger combo),
you will be rewarded by losing 1 pound a week. Not much, right?
Well, it is 52 pounds a year, not too shabby for what little effort it
takes. Since the usual weight loss goals are in the 10 to 25 lb range,
that's only three to six months.

Also, these minor changes in your eating habits are relatively
painless to apply, and easy to maintain, since they don't require
any drastic measures on your part. After all, everyone wants this
to be as easy as possible, right?

Here are just a few simple ways to chop 500 calories a day from
your diet, without sacrifice:

• Those huge muffins at the coffee shop look great, but they're
at least twice the size of a normal homemade one. They also
contain about 200 calories (without the butter). By either
sharing one with a friend, buying smaller, or substituting a
piece of fruit, you will save 100 calories.

• Switch from sandwiches to wraps. Two slices of white bread
will run you 130 calories, while a wrap is only about half of
that. While you're at it, cut back on your mayo with fat-free
Ranch dressing and save another 50.

• Instead of reaching for that bag of potato chips, grab an apple
instead. A regular size bag of plain chips (60 gram) is loaded
with 500 calories and 50 grams of fat. An apple... 80 calories
and totally fat-free!

• Grill or broil your meats whenever possible. By avoiding the
frying pan, you can save yourself 40 calories per teaspoon of
canola oil. If you do use oil to saute, heat your pan first. A
warm pan requires half the amount of oil...
Betchya didn't know that one :-)

• If you do have that burger combo, try this one... No cheese
slice, you'll save 100 calories. Replace the fries with a salad
(with fat-free dressing), and you cheat another 180 calories on
top of that. That's not even losing the bacon :-)

• Now it's time for dessert. Now I love cheesecake as much as
you do, but at 300 calories a pop, it's a luxury. Instead, have
some fresh fruit salad, flavored with a bit of fresh lime juice,
mint and honey at 150. Besides that, it's naturally sweetened
and un-processed, another really good thing!

• Drink lots of water, not juice, not pop... water. Yes, all that
preaching about 6-8 glasses a day is true.

And that's just for starters.... a bit of "food for thought" :-)

Did you do the math on those tips alone.... 1105 calories!

Now take a look at the things you normally eat on a regular basis, and
do a bit of calculation. Be honest with yourself, now, and you'll find
at least 500 calories you can save.

Good Luck... remember, we're all in this together!

Yours in Food & Friendship,
Chef Kevin

Kevin Wagner is Chef/Owner of "Cooking Solutions",
providing personal culinary assistance and helpful,
friendly advice. From catering services to cooking
lessons, recipes to cookbooks... visit the web's
friendliest food site at:
http://www.cooking-solution.com

Email ChefKevin@cooking-solutions.com with
questions or response to this article.

*Reprint of this article granted with contact information intact*
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>>>>>>>>>>>> Recipe of the Week <<<<<<<<<<<<

"Black Bean & Veggie Burgers"

Makes 8 Large Patties

Ingredients:

2 tbsp. olive oil
1 small onion, minced
1 small green pepper, minced
1 small red pepper, minced
4 cloves garlic, minced
1x19 oz. can black beans, drained
1 egg 1 tsp. salt
1 tsp. cumin
1 1/2 tsp. chili powder
1 tbsp. soy sauce
1/2 tsp black pepper
2 cups oatmeal

Method:

Saute veggies in olive oil over medium heat until tender.

In a medium sized bowl, mash drained beans, leaving
some texture (not pureed).

Add sauteed veggies, and the rest of the ingredients.
Mix well.

Place in the fridge for an hour to allow the oatmeal to
soak up. Adjust consistency to the texture of ground
beef with more oatmeal if necessary.

Make into patties and saute in a little olive oil until
browned on each side.

Serving Suggestions: Serve on buns or Kaiser rolls with
your favorite toppings. Also great as a vegetarian entree
along with a salad or other side dishes.

You can find this, and many more in our online cookbook here at
www.cooking-solutions.com Just click on "recipes".

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>>>>>>>>>>>> Cookbook Review <<<<<<<<<<<<

Title: "100 Simple Secrets of Healthy People"

Author: David Niven

ISBN#: 0060564725

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Review:

Here's the latest installment in the best-selling 100 Simple
Secrets series from David Niven. Moving beyond the myths
and misinformation, the advice in The 100 Simple Secrets of
Healthy People is not based on one person's opinions, or one
expert's study. For the first time all the research available on
the health of average Americans has been distilled into 100
essential ways in which we can become healthier and happier.
Each of the core secrets is written in easy-to-understand
language accompanied by a true story that shows these results
in action.

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>>>>>>>>>>>>>>>> Quick Tip <<<<<<<<<<<<<<<<

"Adding Flavour Without Salt"

It's all too common to grab for the salt if your soup or
sauce is lacking. I rarely find the need to do this, though.
There are far better ways to elevate the taste without
increasing the sodium level...

1. First, start with lots of ingredients for your stock. Bones,
veggies, and lots of herbs will give you a good starting base.

2. Use reduction to increase flavour. By reducing your soup
or stock by half, you will have already doubled it's flavour.
Make sure you don't add any salt before reducing, it will
become as concentrated as canned soup.

3. If it still needs a "certain something", try a few drops of
quality wine, lemon or lime juice, or your choice of vinegar.

If after these steps it still needs salt, it sure won't be much :-)

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>>>>>> Upcoming Cooking Class Schedule <<<<<<

Annapolis Save Easy Chef Demo:
Friday, May 28, 2004, 3:00-5:00 pm.
Featuring:
"PC Memories of Kobe Black Bean & Veggie Burgers"
"PC Memories of Kobe Tamari Garlic Stir-fried Noodles"

Digby Superstore - Monday May 17, 2004 6 - 8 pm.
"Grilling Salmon"

Digby Superstore - Thursday, May 20, 2004 11 am. - 1 pm.
"Grilling & Seafood Marinades"

Digby Superstore - Monday May 24, 2004 6 - 8 pm.
"Grilling & Seafood Marinades"

Call customer service (902) 245-4108

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>>>> Copyright and Unsubscribe Information<<<<

The Cooking Solutions E-zine is a copyright of Cooking
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Thank you so much for your time, it's been fun! If you enjoyed
this issue, spread the word! Who couldn't use a little of Chef
Kevin in their emailbox :-)

Until next time.... have a great day, and Happy Cooking!!!

Yours in Food & Friendship,
Chef Kevin
Chef / Owner of Cooking Solutions

Kevin Wagner is Chef/Owner of Cooking Solutions, catering, teaching, and consulting services located in Bear River, Nova Scotia. Email: ChefKevin@cooking-solutions.com in response to this article or other questions.

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"Your Easy Eatin' E-zine"

>>>>>>>>>>>> Table of Contents <<<<<<<<<<<<

>> Welcome from Chef / Owner Kevin Wagner<<

>>>>>>>>>>>>> Featured Article <<<<<<<<<<<<<

>>>>>>>>>>>> Recipe of the Week <<<<<<<<<<<<

>>>>>>>>>>>> Cookbook Review <<<<<<<<<<<<

>>>>>>>>>>>>>>>> Quick Tip <<<<<<<<<<<<<<<<

>>>>>>>>>>> Our Featured Sponsor <<<<<<<<<<<

>>>>>> Upcoming Cooking Class Schedule <<<<<<

>>>> Copyright and Unsubscribe Information<<<<

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