For People With Diabetes Figure Plan The - Almased
For People With Diabetes Figure Plan The - Almased
For People With Diabetes Figure Plan The - Almased
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<strong>Figure</strong> <strong>Plan</strong><br />
<strong>The</strong> 14-Day-Program<br />
Special: <strong>For</strong><br />
<strong>People</strong> with<br />
<strong>Diabetes</strong>
Content<br />
2 Your <strong>Figure</strong> <strong>Plan</strong><br />
Guidelines for a slender<br />
body including nutritional<br />
advice and recipes<br />
5<br />
What people with<br />
diabetes need to know<br />
Nine rules for healthy<br />
weight loss<br />
9 This is how it works: <strong>The</strong><br />
14-Day-<strong>Plan</strong> at a glance<br />
<strong>The</strong> <strong>Figure</strong> <strong>Plan</strong> guides you<br />
through the four phases of<br />
life with <strong>Almased</strong>®<br />
14 Phase 1: Starting Phase<br />
Day 1-3: Reset your<br />
metabolism with three<br />
<strong>Almased</strong>® shakes per day<br />
15<br />
18<br />
Phase 2: Reduction Phase<br />
Two <strong>Almased</strong>® shakes per<br />
day: During the Reduction<br />
Phase you burn fat<br />
Phase 3: Stability Phase<br />
Two regular meals and<br />
one <strong>Almased</strong>® shake:<br />
Now your metabolism<br />
is ideally stabilized<br />
20 Phase 4: Life Phase<br />
Three delicious meals plus<br />
one <strong>Almased</strong>® shake<br />
24 Recipes for all phases<br />
31<br />
Editorial<br />
Losing weight without<br />
feeling hungry: Your<br />
guidelines for a slender<br />
body with advice and recipes.<br />
<strong>The</strong> best thing about<br />
it: It also works for people<br />
with diabetes. Read on to<br />
fi nd out how <strong>Almased</strong>®<br />
works. Starting on page<br />
fi ve, you can fi nd out what<br />
people with diabetes have<br />
to consider during the<br />
14-day diet.<br />
Your <strong>Figure</strong> <strong>Plan</strong>: 14 days to<br />
a healthier life<br />
L<br />
osing weight in just<br />
two weeks is possible<br />
with this plan for the<br />
dream fi gure you have always<br />
wanted. <strong>The</strong> plan guides you<br />
through the three weight loss<br />
stages with <strong>Almased</strong> ® , provides<br />
you with a meal plan for<br />
every day and offers delicious,<br />
healthy recipes for<br />
weight maintenance in the<br />
fourth phase, “Life Phase”.<br />
How does <strong>Almased</strong> ® activate<br />
your metabolism and why do<br />
you not feel hungry during<br />
the <strong>Almased</strong> ® Diet? Here are<br />
the answers to the most important<br />
questions:<br />
Why does <strong>Almased</strong>® help<br />
speed up the metabolism?<br />
Many diseases occur because the<br />
metabolism does not function<br />
properly. One of the main causes<br />
for a slower metabolism are unhealthy<br />
eating habits – usually<br />
sugar, salt and fat intake is too<br />
high. However, the quality of our<br />
food is another problem: Many<br />
times, there are not enough nutrients<br />
in the food we consume<br />
on a daily basis. <strong>The</strong>se nutrients,<br />
however, are important for a<br />
properly functioning metabolism.<br />
As a result, a large number<br />
of people have an extremely slow<br />
metabolism, which can lead to<br />
<strong>The</strong> <strong>Almased</strong>® Weight<br />
Loss Phenomenon:<br />
Improves the metabolism,<br />
energy levels and overall<br />
well-being<br />
Helps burn body fat while<br />
retaining muscle mass<br />
Supports blood sugar and<br />
thyroid function<br />
Promotes healthy levels of<br />
the satiety hormones<br />
leptin and ghrelin<br />
Is also an ideal choice for<br />
people with diabetes<br />
Has scientifically proven<br />
effects<br />
2 3
obesity, lack of energy and<br />
other diseases.<br />
How does <strong>Almased</strong>® speed up<br />
the metabolism?<br />
<strong>Almased</strong> ® provides your body<br />
with optimal nutrients a regular<br />
diet may lack. Blending all of the<br />
raw ingredients leads to a synergistic<br />
effect: <strong>The</strong> components of<br />
one ingredient increase the benefi<br />
ts of the others. An innovative<br />
product is created: <strong>Almased</strong> ® .<br />
How can you lose weight<br />
without feeling hungry when<br />
using <strong>Almased</strong>®?<br />
<strong>The</strong> high-quality and easily<br />
digestible protein in <strong>Almased</strong> ®<br />
ensures a long-lasting feeling<br />
of satiety: One meal replacement<br />
(about 260 calories; 50 g <strong>Almased</strong><br />
® in 10-12 oz of water<br />
with 2 teaspoons of oil) keeps<br />
you full for about four hours<br />
because <strong>Almased</strong> ® supports the<br />
ghrelin level. Ghrelin is a tissue<br />
hormone that is produced in<br />
the stomach and controls the<br />
feeling of hunger.<br />
Why do you lose mainly fat<br />
and not muscle mass on the<br />
<strong>Almased</strong>® Diet, unlike on<br />
other diets?<br />
<strong>The</strong> glycemic index measures<br />
the effect of a food item on the<br />
blood sugar level. <strong>Almased</strong> has<br />
a very low glycemic index. <strong>With</strong><br />
a low glycemic index, the blood<br />
sugar level increases only slightly<br />
and the body releases a respectively<br />
lower amount of insulin.<br />
A lower insulin level helps<br />
the body burn more fat while<br />
maintaining muscle mass.<br />
<strong>Almased</strong>® improves your energy level and<br />
strengthens your immune system.<br />
Start your day<br />
with more energy<br />
<strong>Almased</strong>® contains<br />
important essential<br />
nutrients and cell protectivephytochemicals.<br />
Aside from its<br />
other positive eff ects,<br />
<strong>Almased</strong>® also supports<br />
a restful sleep.<br />
Strengthen your<br />
immune system<br />
<strong>Almased</strong>® provides the<br />
body with lactic acid<br />
and active lactic acid<br />
bacteria, which have a<br />
positive eff ect on intestinal<br />
bacteria and<br />
intestinal mucosa,<br />
thus strengthening<br />
the immune system.<br />
Be more<br />
productive<br />
<strong>Almased</strong>® boosts the<br />
metabolism and<br />
there fore contributes<br />
to improved cell renewal,<br />
more energy<br />
and easier performance<br />
at daily tasks.<br />
<strong>People</strong> with diabetes have a harder time losing weight<br />
because of their high insulin level. <strong>With</strong> <strong>Almased</strong>® and the<br />
”<strong>Figure</strong> <strong>Plan</strong> – <strong>The</strong> 14-Day-Program” it is possible. Read on<br />
to fi nd out what people with diabetes need to know.<br />
<strong>The</strong> <strong>Figure</strong> <strong>Plan</strong> for<br />
people with diabetes:<br />
All you need to know<br />
A<br />
lmost 24 million people<br />
suffer from diabetes in<br />
the United States.<br />
<strong>Almased</strong> ® can help most of them<br />
lose weight and live a healthier<br />
life, especially if moderate exercise<br />
and sensible eating habits<br />
remain part of the daily life after<br />
the 14-Day-Program.<br />
Most people with diabetes have<br />
type 2 diabetes.<br />
In this case, the body produces<br />
insulin, but the cells do not<br />
react to it like they should.<br />
<strong>The</strong>y absorb too little glucose,<br />
the blood sugar level rises.<br />
As a result, more insulin is produced<br />
to normalize the blood<br />
sugar level. <strong>The</strong> high insulin<br />
level increases fat storage and<br />
decreases the breakdown of fat.<br />
This is where <strong>Almased</strong> ® can<br />
help: Scientifi c studies have<br />
shown that people with diabetes<br />
can support healthy insulin<br />
levels as well as the equally im-<br />
portant leptin level by taking<br />
only 50 g of <strong>Almased</strong> ® daily in<br />
addition to their regular diet.<br />
A supported leptin level is important<br />
for the hunger-satiety<br />
regulation in the brain. <strong>The</strong> diet<br />
works, people with diabetes<br />
lose weight and improve their<br />
overall well-being.<br />
If you have diabetes and want<br />
to start a weight loss program,<br />
please consult your doctor!<br />
Different meals result in different<br />
blood sugar curves. That<br />
is why it is especially important<br />
to measure your blood sugar<br />
level right before and two<br />
hours after you consume your<br />
<strong>Almased</strong> ® shake. Once you<br />
know your daily blood sugar<br />
curve, you can go back to the<br />
normal way of measuring it.<br />
If the blood sugar levels are<br />
different than usual, please<br />
consult your doctor on how to<br />
proceed with the medication.<br />
4 5
Measure correctly:<br />
This is how it works.<br />
Measure your blood sugar level<br />
before having an <strong>Almased</strong> ® shake<br />
and two hours thereafter. Ideally,<br />
the measurement after two hours<br />
should be between 120 and 140<br />
mg/dl. Closely monitoring your<br />
blood sugar levels makes it easier<br />
to see how the medication<br />
works with the diet change. If<br />
you have to inject insulin, calculate<br />
the amount for one carb unit<br />
for 50 g of <strong>Almased</strong> ® mixed in<br />
water, or two carb units when<br />
mixed in milk. To see how the<br />
blood sugar develops during the<br />
night, measure it around 3 am.<br />
If some measurements are lower<br />
than expected, talk with your<br />
doctor about future medication.<br />
<strong>Almased</strong>® promotes healthy<br />
cholesterol levels.<br />
<strong>Almased</strong> ® not only optimizes<br />
the fat metabolism, it also<br />
promotes healthy cholesterol<br />
levels. This effect was proven<br />
by a study of an expert committee<br />
in the US.<br />
Competent information and<br />
advice through <strong>Almased</strong>®’s<br />
toll-free number.<br />
If you have questions about<br />
the diet or are in doubt, call<br />
our nutritionist line at 1-877-<br />
256-2733, ext. 3 (toll-free). You<br />
will receive competent advice<br />
from health care professionals<br />
about healthy nutrition and<br />
lifestyle choices.<br />
Nine factors that people with diabetes<br />
should keep in mind<br />
1. Protein: <strong>People</strong> with diabetes<br />
need to consume at least 0.8 g<br />
of protein per kg body weight<br />
daily. Example: A person who<br />
weighs 60 kg (=132 lbs) needs<br />
to consume 60 x 0.8 = 48 g of<br />
protein each day. This equals<br />
approximately 100 g of<br />
<strong>Almased</strong> ® .<br />
2. Carbohydrates: 100 g of carbohydrates<br />
per day are suffi -<br />
cient. <strong>The</strong>y should mainly come<br />
from <strong>Almased</strong> ® and whole grain<br />
products such as brown rice,<br />
whole grain pasta or whole<br />
wheat bread. Carbohydrates<br />
from most vegetables do not<br />
need to be counted.<br />
3. Fat: Three tablespoons of<br />
oil (extra virgin olive, fl axseed,<br />
walnut or canola oil are good<br />
choices) should be part of the<br />
daily diet. <strong>The</strong>y are necessary<br />
for many bodily functions,<br />
e.g. brain function and production<br />
of cell membranes and<br />
hormones. It is unhealthy to<br />
completely cut out healthy<br />
fats from the diet.<br />
4. Liquids: You should drink<br />
at least 32 oz of mineral-rich<br />
water (e.g. Gerolsteiner ® ) daily<br />
in addition to the <strong>Almased</strong> ®<br />
shakes.<br />
This is how it’s done:<br />
Carlton<br />
Williams’ story<br />
I am 72 years old and I’ve had<br />
diabetes for six years. I started<br />
using <strong>Almased</strong>® two years ago<br />
and lost more than 42 pounds.<br />
Depending on how I feel, I use<br />
<strong>Almased</strong>® once a day or sometimes<br />
up to three times a day.<br />
I usually have it for breakfast.<br />
A shake of <strong>Almased</strong>® fi lls me<br />
up, so I feel just right to move<br />
around and have energy for the<br />
day. I try to walk on the tread mill<br />
every day to stay active. This<br />
product really works and I would<br />
recommend it to anyone.<br />
5. <strong>Plan</strong>t nutrients: Consuming<br />
suffi cient plant nutrients is also<br />
important to ensure an optimal<br />
metabolism. This means that at<br />
least fi ve servings of vegetables<br />
should be part of your daily diet.<br />
One serving is about 1 cup of<br />
vegetables or 8 oz of low sodium<br />
vegetable juice or homemade vegetable<br />
broth. We recommend that<br />
you refrain from consuming fruit<br />
until your metabolism has been<br />
activated. You can see whether<br />
your metabolism has been activated<br />
by checking your weight as<br />
well as your stomach and hip<br />
measurements weekly. Your<br />
metabolism is activated when<br />
your measurements decline.<br />
Carlton Williams from<br />
Florida has diabetes and<br />
lost more than 42 pounds<br />
with <strong>Almased</strong>®. He‘s a fi rm<br />
believer in this product.<br />
6. Acid-base balance: <strong>People</strong><br />
with diabetes are even more<br />
likely to have an acidic metabolism<br />
than people who do<br />
not have diabetes. During a diet,<br />
the body produces acid waste<br />
products at an increased level<br />
which slows down the fat burning<br />
process. Alkaline mineral<br />
citrates, such as magnesium,<br />
potassium and calcium citrates,<br />
can help avoid this from happening.<br />
Studies have shown that<br />
the majority of the population<br />
does not consume enough minerals.<br />
Magnesium, potassium<br />
and calcium are important for<br />
the acid-base balance in the<br />
human organism. <strong>The</strong>refore,<br />
6 7
you should ensure that your<br />
body gets enough of these<br />
minerals. Take a supplement<br />
if necessary. Monitoring your<br />
pH level helps to keep track of<br />
your acid-base balance. To test<br />
the pH level, test the fi rst urine<br />
of the day. Usually, the morning<br />
urine is acidic (below 6.8).<br />
If you take a mineral supplement<br />
before bedtime, your fi rst<br />
urine of the day should be more<br />
alkaline (above 6.8). Keep in<br />
mind that medications may<br />
change the pH level. Talk to<br />
your health care provider to<br />
fi nd out if this test is appropriate<br />
for you.<br />
7. Intestinal fl ora: Only a wellfunctioning<br />
intestine guarantees<br />
optimal weight loss. To support<br />
the intestinal fl ora, you may<br />
take probiotics that contain a<br />
mixture of lactobacilli and bifi -<br />
dobacteria.<br />
8. Nutrients: <strong>People</strong> with<br />
diabetes have a higher nutrient<br />
requirement. <strong>The</strong>refore, it may<br />
be benefi cial to take a daily<br />
8<br />
Even people with diabetes<br />
can lose weight<br />
with <strong>Almased</strong>®.<br />
multivitamin and minerals as<br />
well as two or three omega-3<br />
capsules.<br />
9. Ketone bodies: Poorly<br />
controlled diabetes and/or<br />
increased breakdown of fat<br />
can create a buildup in the<br />
blood of acidic waste products<br />
called ketones. High levels of<br />
ketones can be harmful. Part<br />
of the ketone concentration<br />
can be measured in the urine<br />
(with ketosticks). <strong>The</strong> urine<br />
ketone test will tell you whether<br />
you have no ketones, trace,<br />
small, moderate or large<br />
amounts of ketones present.<br />
<strong>The</strong>re is no problem if the<br />
production of ketone bodies<br />
is small. However, if your urine<br />
has moderate or large<br />
ketones present, you should<br />
incorporate more complex carbohydrates<br />
from whole grain<br />
products into your diet. You<br />
should also contact your doctor.<br />
In addition, it is important<br />
to consume plenty of alkaline<br />
food items to counteract ketone<br />
buildup (see #6 on page 7).<br />
This is how it’s<br />
done: Your success<br />
to losing weight<br />
<strong>The</strong> <strong>Figure</strong> <strong>Plan</strong> guides<br />
you through all four stages<br />
of life with <strong>Almased</strong>®,<br />
including tips and recipes.<br />
Overview: Starting Phase – Day 1 through 3<br />
During the Starting Phase,<br />
your metabolism will be<br />
reset to speed up the fat<br />
burning process.<br />
Three <strong>Almased</strong>® shakes per<br />
day, each prepared with water,<br />
skim milk, almond milk or soy<br />
milk and 2 teaspoons of oil, are<br />
ideal. During this phase, you<br />
should have as few carbohydrates<br />
as possible. Bread, rice, pasta, potatoes,<br />
sugary drinks (soda, fruit<br />
juice, beer) and sweets are off -<br />
limits. <strong>The</strong> broth that is recommended<br />
in the plan contains only<br />
few carbohydrates, so you can<br />
have several bowls per day in<br />
addition to the <strong>Almased</strong>® shakes.<br />
Solid food should be avoided.<br />
Å Å<br />
It is important that you drink<br />
plenty of fl uids (8 - 12 cups<br />
per day) since the body<br />
detoxifi es heavily during this<br />
phase. This fl ushes out acidic<br />
by-products that are released<br />
while the body breaks down<br />
fat. Water (ideally mineral-rich),<br />
unsweetened tea or 1-2 cups<br />
of coff ee are recommended for<br />
consumption. It is ideal to<br />
begin the Starting Phase on a<br />
weekend. This will give you<br />
more time to adjust to the<br />
diet change. You can extend<br />
this phase up to two weeks, if<br />
desired, but remember to monitor<br />
your blood sugar level<br />
closely.<br />
9
Drink <strong>Almased</strong>® in the evening and your<br />
metabolism will also work during the night to<br />
help you reach your ideal weight. You do not<br />
have to go to bed hungry: <strong>Almased</strong>®, made from<br />
fermented soy, yogurt and honey, fi lls you up<br />
so you will not be hungry.<br />
Overview: Reduction Phase – Day 4 through 7<br />
During the Reduction<br />
Phase, your body burns fat.<br />
Two <strong>Almased</strong>® shakes<br />
(breakfast and dinner)<br />
and one regular meal<br />
(lunch) per day are ideal.<br />
<strong>The</strong> recipes for regular meals<br />
(beginning on page 25) are low<br />
in carbohydrates, so that the fat<br />
burning process can work at its<br />
best. If having your regular<br />
meal for dinner instead of lunch<br />
fi ts your lifestyle better, you can<br />
exchange them. In this case,<br />
you can have <strong>Almased</strong>® for<br />
breakfast and lunch and eat<br />
your regular meal in the evening.<br />
Since a low intake of carbohydrates<br />
is especially important<br />
in the evening, avoiding<br />
10<br />
high-carb side dishes (bread,<br />
potatoes, rice, pasta) can speed<br />
up the weight loss process. This<br />
applies to the dinner meals in<br />
all diet phases.<br />
Carbohydrates that are consumed<br />
for the lunch meal are<br />
processed faster because you<br />
are more active throughout the<br />
day. Avoiding snacks will help<br />
the fat burning process.<br />
<strong>The</strong> Reduction Phase can be<br />
extended up to several weeks or<br />
even months until you reach<br />
your desired weight. It is important<br />
that the diet contains suffi -<br />
cient amounts of all essential<br />
nutrients during this phase.<br />
Overview: Stability Phase – Day 8 through 10<br />
During the Stability Phase,<br />
you ensure that your<br />
metabolism continues to<br />
work at an ideal level.<br />
This phase is meant to stabilize<br />
the metabolism on a level where<br />
fat is actively burned.<br />
In this phase, you should have<br />
one <strong>Almased</strong>® shake and eat two<br />
regular meals. You can exchange<br />
the <strong>Almased</strong>® shake for<br />
any meal. <strong>For</strong> example, choose<br />
one of the breakfast<br />
suggestions from the Life<br />
Phase and have your <strong>Almased</strong>®<br />
shake either for lunch or dinner.<br />
<strong>For</strong> best results, drink <strong>Almased</strong>®<br />
in the evening. You can remain<br />
in this phase for several weeks to<br />
guarantee that emptied fat cells<br />
stay empty.<br />
Å Å Å Å 11
Three delicious and light meals per day plus one<br />
<strong>Almased</strong>® shake – during the Life Phase, variety is<br />
the key.<br />
Overview: Life Phase – Beginning on Day 11<br />
Three meals and one<br />
<strong>Almased</strong>® shake per day –<br />
live life to the fullest.<br />
During the Life Phase, you can<br />
have three regular meals per<br />
day. Avoid eating snacks. To<br />
keep the metabolism active,<br />
50 g of <strong>Almased</strong>® (= 1 serving)<br />
should be taken daily in<br />
addition to a meal. You can<br />
have <strong>Almased</strong>® with breakfast,<br />
consume it as a drink or add it<br />
to your cold cereal. During the<br />
Life Phase, lunch and dinner<br />
are interchangeable. Please<br />
note that the lunch meals<br />
contain slightly more carbohydrates<br />
than the meals for<br />
dinner. If you want to continue<br />
losing weight, you should eat<br />
12<br />
Å Å Å<br />
fewer sides for dinner or avoid<br />
them altogether.<br />
You do not have to follow the<br />
order of the recipes in this<br />
brochure. You can exchange<br />
them as desired or choose<br />
additional recipes from the<br />
recipe list at the end of this<br />
brochure. You may also substitute<br />
the listed recipes with your<br />
favorite healthy meals. Make<br />
sure to include plenty of vegetables<br />
and protein. If you want<br />
to lose more weight, you can<br />
prolong the Reduction Phase<br />
as well as the Stability Phase.<br />
You will continue losing weight<br />
during the Life Phase, however,<br />
weight loss may be slower.<br />
When prepared with water and<br />
2 teaspoons of oil, an <strong>Almased</strong>®<br />
shake provides about 260 calories<br />
(kcal) and approx. 1 carb<br />
unit. When prepared with 10 oz<br />
of skim milk, almond milk or<br />
soy milk and 2 teaspoons of oil,<br />
each shake will provide approx.<br />
380 kcal and approx. 2 carb<br />
units. One carb unit is defi ned<br />
as a serving of food that contains<br />
15 g of carbohydrates.<br />
<strong>The</strong> carb units are provided in<br />
each recipe in this brochure so<br />
that low-carb meals are easily<br />
recognized. <strong>The</strong> lower the carb<br />
units are, the fewer carbohydrates<br />
the meal contains. <strong>The</strong><br />
breakfast and meal suggestions<br />
are between 400 and 500<br />
kcal, so your total caloric in-<br />
take is on average approx. 1,300<br />
kcal per day. <strong>The</strong> broth contains<br />
few carbohydrates from<br />
vegetables, which do not have<br />
to be calculated as carb units.<br />
<strong>The</strong> meal choices have between<br />
1.5 and 4 carb units, whereas<br />
<strong>Almased</strong>® provides approx.<br />
1 carb unit (if mixed in water<br />
only). You can fi nd more specific<br />
information for each recipe<br />
on the following pages.<br />
13
Two-Week<br />
Daily Meal <strong>Plan</strong><br />
<strong>The</strong> guidelines to the weight you’ve always wanted:<br />
Great recipes for each day. That’s how you lose<br />
weight the quick and healthy way. Lunch and dinner<br />
recipes are interchangeable within one day.<br />
Starting Phase: Day 1 through 3<br />
BREAKFAST<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond or<br />
soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
SNACK<br />
2 bowls of Vegetable Broth<br />
(recipe on page 24)<br />
0 carb units<br />
LUNCH<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond or<br />
soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
DINNER<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond<br />
or soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
EVERY EVENING OF THE DIET:<br />
Take a mineral supplement with<br />
magnesium, potassium and calcium<br />
citrates to support your acid-base<br />
balance.<br />
Reduction Phase: Day 4<br />
BREAKFAST<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond or<br />
soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
SNACK<br />
2 bowls of Vegetable Broth<br />
(recipe on page 24)<br />
0 carb units<br />
LUNCH<br />
1 serving of<br />
Chicken and<br />
Vegetable Stir-Fry<br />
(recipe on page 26)<br />
3 carb units<br />
14 Å Å Å Å<br />
Vegetable Broth for the<br />
Starting Phase (recipe on<br />
page 24)<br />
DINNER<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond<br />
or soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
NOTE: If you feel hungry during the<br />
fi rst few days, you can drink an additional<br />
<strong>Almased</strong>® shake. It takes about<br />
ten minutes after consuming the shake<br />
until the feeling of satiety sets in.<br />
15
Baked Potato with<br />
Herb Dip and Salad<br />
Ingredients (for 2 servings):<br />
6 baby potatoes, 8 oz non-fat<br />
Greek yogurt, 3 oz low fat milk,<br />
2 Tbsp fresh herbs, ½ head of red<br />
leaf lettuce, 2 tsp pine nuts, 1 tsp<br />
walnut oil, balsamic vinegar, salt,<br />
pepper<br />
Preparation:<br />
Wash potatoes, poke them with a<br />
fork, wrap them in aluminum foil<br />
and place them on a baking sheet.<br />
Reduction Phase: Day 5<br />
BREAKFAST<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond<br />
or soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
SNACK<br />
2 bowls of Vegetable Broth<br />
(recipe on page 24)<br />
0 carb units<br />
16<br />
LUNCH<br />
1 serving of<br />
Baked Potato<br />
with Herb Dip<br />
and Salad<br />
(recipe above)<br />
3 carb units<br />
Å Å<br />
Bake at 390° F for about an hour.<br />
Blend Greek yogurt with milk and<br />
herbs, season with salt and pepper<br />
to taste. Cut baked potatoes<br />
open and fi ll them evenly with the<br />
dip. Wash lettuce and prepare a<br />
dressing with oil, vinegar and<br />
spices. Sprinkle pine nuts over the<br />
salad.<br />
One serving contains about<br />
400 kcal and 3 carb units<br />
DINNER<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond<br />
or soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
EVERY EVENING OF THE DIET:<br />
Take a mineral supplement with<br />
magnesium, potassium and calcium<br />
citrates to support your acid-base<br />
balance.<br />
Reduction Phase: Day 6<br />
BREAKFAST<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond<br />
or soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
SNACK<br />
2 bowls of Vegetable Broth<br />
(recipe on page 24)<br />
0 carb units<br />
LUNCH<br />
1 serving of<br />
Sweet N’ Sour<br />
Cod (recipe on<br />
page 27)<br />
4 carb units<br />
Å Å<br />
DINNER<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond<br />
or soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
17
Smoked Mackerel with Vegetables<br />
Ingredients (for 2 servings):<br />
2 zucchini, 1 red and 1 yellow bell<br />
pepper, 1 onion, 2 tsp olive oil, 5 oz<br />
white wine, salt, pepper, basil, 2<br />
smoked mackerel fi llets (3.5 oz<br />
each), 2 slices whole wheat toast<br />
Preparation:<br />
Slice zucchini in 2 inches long,<br />
thick strips, slice bell peppers and<br />
cube onions. Heat oil in a pan and<br />
sauté onions. Add zucchini and<br />
bell pepper strips and sauté<br />
together. Pour in white wine and<br />
Reduction Phase: Day 7<br />
BREAKFAST<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond<br />
or soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
LUNCH<br />
1 serving of<br />
Chili con Carne<br />
(recipe on<br />
page 26)<br />
4 carb units<br />
DINNER<br />
same as<br />
breakfast<br />
SNACK<br />
2 bowls of Vegetable Broth (recipe on<br />
page 24)<br />
0 carb units<br />
18<br />
steam vegetables fi rm to the bite.<br />
Season with salt, pepper and basil.<br />
Arrange vegetables on a plate<br />
with the mackerel fi llets. You can<br />
serve this dish warm or cold.<br />
Serve with whole wheat toast.<br />
One serving contains about<br />
450 kcal and 2 carb units<br />
Stability Phase: Day 8 Stability Phase: Day 9<br />
BREAKFAST<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond<br />
or soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
LUNCH<br />
1 serving of<br />
Pasta-Spinach-<br />
Casserole (recipe<br />
on page 29)<br />
4 carb units<br />
DINNER<br />
1 serving of<br />
Smoked Mackerel<br />
with Vegetables<br />
(recipe above)<br />
2 carb units<br />
BREAKFAST<br />
• 10-12 oz water<br />
(bottled or fi ltered),<br />
skim, almond<br />
or soy milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared with<br />
water)<br />
Å Å Å Å Å Å<br />
LUNCH<br />
1 serving of Turkey<br />
Strips Chinese-Style<br />
(recipe on page 30)<br />
4 carb units<br />
DINNER<br />
1 serving of<br />
Cheese Salad with<br />
Grapes and Nuts<br />
(recipe on page 27)<br />
2 carb units<br />
EVERY EVENING OF THE DIET:<br />
Take a mineral supplement with magnesium,<br />
potassium and calcium citrates to<br />
support your acid-base balance.<br />
19
Endive and Fruit Salad with Chicken Breast<br />
Ingredients (for 2 servings):<br />
1 endive, ½ grapefruit, 1 orange,<br />
1 apple, 1 leek stalk, 2 Tbsp<br />
chopped walnuts, 4 Tbsp non-fat<br />
yogurt, 2 Tbsp light cream, 2 Tbsp<br />
orange juice, 2 chicken breast<br />
fi llets (3.5 oz each), 2 tsp canola<br />
oil, vinegar, salt and pepper,<br />
2 slices whole wheat toast<br />
Preparation:<br />
Cut chicken breasts in strips and<br />
fry in oil until crispy. Add walnuts<br />
and sauté briefl y. Slice endive in<br />
½ inch thick strips, cube grapefruit<br />
Stability Phase: Day 10<br />
BREAKFAST<br />
• 1 slice of whole<br />
wheat bread<br />
• 1 tsp margarine<br />
• 2 oz brie<br />
• 1 pear<br />
• 2 tsp cranberry<br />
jam<br />
3 carb units<br />
LUNCH<br />
1 serving of<br />
Salmon with<br />
Curried Kale<br />
(recipe on<br />
page 28)<br />
2 carb units<br />
20<br />
DINNER<br />
• 10-12 oz water<br />
(bottled or<br />
fi ltered), skim,<br />
almond or soy<br />
milk<br />
• 8 level Tbsp<br />
<strong>Almased</strong>® (50 g)<br />
• 2 tsp olive, fl axseed<br />
or canola<br />
oil<br />
2 carb units (1 carb<br />
unit if prepared<br />
with water)<br />
and orange, grate apple and cut<br />
leek stalk in rings. Mix all ingredients<br />
together. Blend yogurt,<br />
cream, orange juice, vinegar, salt<br />
and pepper und pour over salad.<br />
Arrange on plate with chicken<br />
strips. Serve with whole wheat<br />
toast.<br />
One serving contains about<br />
500 kcal and 4 carb units<br />
Life Phase: Day 11<br />
BREAKFAST<br />
• 2 slices of whole<br />
wheat toast<br />
• 2 oz smoked<br />
salmon<br />
• 1 Tbsp horseradish<br />
• ½ cup cucumber<br />
slices<br />
• dill, salt<br />
• 5 oz non-fat yogurt<br />
with<br />
• 1 grated apple and<br />
• 3 Tbsp <strong>Almased</strong>®<br />
4 carb units<br />
LUNCH<br />
1 serving of<br />
Endive and Fruit<br />
Salad with Chicken<br />
Breast (recipe<br />
above)<br />
4 carb units<br />
DINNER<br />
1 serving of<br />
Tofu-Pasta with<br />
Beans (recipe on<br />
page 31)<br />
3 carb units<br />
Life Phase: Day 12<br />
BREAKFAST<br />
Semolina Pudding<br />
with Prunes<br />
• 8 oz low fat milk,<br />
heat up with<br />
• 0.5 oz semolina<br />
• 3 Tbsp <strong>Almased</strong>®,<br />
added when cold<br />
with<br />
• 2 Tbsp chopped<br />
walnuts and<br />
• 3 prunes<br />
• Stevia® to taste<br />
3.5 carb units<br />
LUNCH<br />
1 serving of<br />
Stuff ed Eggplants<br />
with Pine Nuts<br />
(recipe page 25)<br />
4 carb units<br />
DINNER<br />
1 serving of Salmon<br />
Steak with Vegetables<br />
(recipe page 28)<br />
1.5 carb units<br />
EVERY EVENING OF THE DIET:<br />
Take a mineral supplement with magnesium,<br />
potassium and calcium citrates<br />
to support your acid-base balance.<br />
Å Å Å Å Å Å Å Å<br />
21
Pork Fillets with Bell Peppers<br />
Ingredients (for 2 servings):<br />
9 oz pork fi llets, 2 onions, 1 clove<br />
of garlic, 2 red and 2 yellow bell<br />
peppers, 2 tsp canola oil, salt,<br />
pepper, paprika, cayenne pepper,<br />
oregano and thyme, 4 baby potatoes.<br />
Preparation:<br />
Cut fi llets in ½ inch thick slices,<br />
slice onions and bell peppers.<br />
Heat oil in pan, fry fi llets from<br />
both sides, take them out of the<br />
pan and keep them warm. Sauté<br />
Life Phase: Day 13<br />
BREAKFAST<br />
• 1 slice of whole<br />
wheat bread<br />
• 1 slice of ham<br />
• 1 egg, sunny side<br />
up<br />
• 1 tomato<br />
• 1 glass skim,<br />
almond or soy<br />
milk with<br />
• 3 Tbsp <strong>Almased</strong>®<br />
3 carb units<br />
LUNCH<br />
1 serving Pork<br />
Fillet with Bell<br />
Peppers (recipe<br />
above)<br />
2 carb units<br />
DINNER<br />
1 serving of<br />
Mozzarella with<br />
Tomato and<br />
Spinach (recipe<br />
on page 28)<br />
1.5 carb units<br />
garlic and onions in the frying fat,<br />
add bell peppers and cook for<br />
about 15 minutes. Season to taste.<br />
Add salt and herbs to fi llets and<br />
put them on top of vegetables.<br />
Cook for another 5 minutes. Serve<br />
with baby potatoes.<br />
One serving contains about<br />
400 kcal and 2 carb units<br />
Life Phase: Day 14 Tips for the Life Phase<br />
BREAKFAST<br />
Fall Müsli:<br />
• 3 Tbsp fruit müsli<br />
• 2 Tbsp chopped<br />
hazelnuts<br />
• 3.5 oz grapes<br />
• 5 oz non-fat<br />
yogurt with<br />
• 3 Tbsp <strong>Almased</strong>®<br />
3 carb units<br />
EVERY EVENING<br />
OF THE DIET:<br />
Take a mineral<br />
supplement with<br />
magnesium,<br />
potassium and<br />
calcium citrates<br />
to support your<br />
acid-base balance.<br />
LUNCH<br />
1 serving of<br />
Stuff ed Bell<br />
Peppers with Mushrooms<br />
and Feta<br />
(recipe on page 29)<br />
2.5 carb units<br />
DINNER<br />
1 serving of<br />
Flounder in<br />
Mustard Sauce<br />
with Salad<br />
(recipe on<br />
page 30)<br />
2 carb units<br />
22 Å Å Å<br />
Å Å Å<br />
Avoid pre-dinner drinks or beer, even if it is<br />
non-alcoholic, since the contained bitter<br />
compounds increase your appetite.<br />
Drink 10 to 12 cups of liquids low in calories<br />
throughout the day, preferably water, tea (fruit,<br />
herbal, or green) and coff ee.<br />
Drink between meals, not while you eat.<br />
Consuming sugary drinks while eating leads to<br />
a faster increase in blood sugar levels, which<br />
slows down the fat burning process.<br />
Eat three main meals per day. Otherwise your<br />
metabolism shifts into energy saving mode.<br />
Eat a salad before your main course. If you<br />
prepare the salad yourself, make sure to use<br />
healthy oils for your dressing, such as fl axseed<br />
or olive oil. If you go out to eat, ask for dressing<br />
on the side and use it sparingly.<br />
23
Tips for the Life Phase<br />
Prepare sauces from pureed vegetables<br />
with vegetable broth and yogurt<br />
or sour cream. This method<br />
uses less fat and carbohydrates.<br />
Eat plenty of vegetables to provide<br />
your body with essential nutrients<br />
but fewer carbohydrates.<br />
Avoid frozen dinners. <strong>The</strong>y usually<br />
contain a lot of sugar, white fl our<br />
and saturated fat and provide the<br />
body with little nutrients.<br />
Limit “fast-acting” carbohydrates:<br />
Bread, Pastries,<br />
Cereals<br />
• White bread<br />
• Rolls<br />
• Baguette<br />
• Croissants<br />
• Waffl es<br />
• Sugary cereals<br />
Sugar and<br />
Candy<br />
• Glucose<br />
• Maltose<br />
(malt sugar)<br />
• Maltodextrin<br />
(large sugar<br />
molecule<br />
that is quickly<br />
absorbed)<br />
• Corn starch<br />
24<br />
Grains, Pasta,<br />
Potatoes<br />
• Baked<br />
potatoes<br />
• Fries<br />
• Hash browns<br />
• Instant rice<br />
• Corn starch,<br />
boiled<br />
• White rice<br />
Drinks Rich in<br />
Carbohydrates<br />
• Soda<br />
• Coke<br />
• Lemonade<br />
<strong>Almased</strong>® Recipes<br />
Vegetable Broth for<br />
the Starting Phase<br />
Vegetable Broth<br />
Ingredients<br />
(for about 8 cups):<br />
1 Tbsp olive oil, 1 onion,<br />
1.5 lbs vegetables (e.g.<br />
1 leek stalk, 2 carrots, 1<br />
celery, ½ caulifl ower head,<br />
2 bunches broccoli), salt<br />
and pepper, fresh herbs.<br />
You may use other fresh or<br />
frozen vegetables.<br />
Preparation:<br />
Wash and cut up the vegetables.<br />
Heat oil in larger<br />
pot and sauté vegetables<br />
for a few minutes. Add<br />
8 cups of water and let<br />
simmer for about 45 minutes.<br />
Strain out the solid<br />
pieces. Season with fresh<br />
herbs, pepper and little<br />
salt.<br />
0 carb units<br />
Healthy and delicious<br />
recipes for all phases of the<br />
<strong>Almased</strong>® Diet: Enjoy!<br />
ALL RECIPES MAKE<br />
2 SERVINGS.<br />
Meals for Lunch or<br />
Dinner<br />
Ratatouille<br />
Ingredients<br />
(for 2 servings):<br />
1 Tbsp olive oil, 3 onions,<br />
2 zucchini, 1 eggplant, 2 carrots,<br />
3 bell peppers (red, yellow and<br />
green), 4 tomatoes, 2 cups tomato<br />
sauce, ¼ cup grated parmesan<br />
cheese, salt and pepper, oregano,<br />
some vinegar, pinch of sugar,<br />
2.5 oz quinoa<br />
Preparation:<br />
Wash and cut up the vegetables.<br />
Heat oil in a pot and sauté<br />
onions for a few minutes. Add<br />
vegetables and sauté for a few<br />
more minutes. Add 2 cups of<br />
water, tomato sauce and oregano.<br />
Turn heat down and let simmer<br />
for approx. 20 minutes. Sprinkle<br />
with parmesan cheese. Season<br />
with salt, pepper, vinegar and<br />
sugar. Serve with quinoa, cooked<br />
per instructions.<br />
One serving contains about<br />
490 kcal and 3 carb units<br />
Stuffed Eggplants<br />
with Pine Nuts<br />
Stuff ed Eggplants<br />
with Pine Nuts<br />
Ingredients (for 2 servings):<br />
2.5 oz brown rice, 2 chicken<br />
breast fi llets (3.5 oz each), 1 large<br />
eggplant, 1 onion, 1 garlic clove,<br />
3.5 oz canned tomato cubes, 1 red<br />
bell pepper, 1 chili pepper, 8 oz<br />
vegetable broth, 2 Tbsp pine nuts,<br />
1 lemon, 1 Tbsp olive oil, salt,<br />
pepper, oregano, parsley, 2.5 oz<br />
brown rice<br />
Preparation:<br />
Halve eggplant lengthwise and<br />
scoop out pulp. Cube eggplant<br />
pulp and sprinkle with lemon<br />
juice. Chop onions, garlic, chili<br />
pepper and parsley fi nely and<br />
cube bell pepper. Heat oil in pan<br />
and lightly sauté onion-garlicchili-parsley<br />
mixture. Add tomatoes,<br />
eggplant and bell pepper<br />
cubes and season with salt, pepper<br />
and oregano. Cover and cook<br />
for 5 minutes. Cube chicken<br />
breast and add to vegetables.<br />
Pour in half of the vegetable<br />
broth and bring to a quick boil.<br />
Fill eggplant halves with mixture.<br />
25
26<br />
Chicken and<br />
Vegetable Stir-Fry<br />
Roast pine nuts briefl y and sprinkle<br />
over stuff ed eggplant. Place<br />
eggplant in slightly greased casserole<br />
dish. Add remaining broth<br />
and bake at 390° for 15-20 minutes.<br />
Serve with brown rice, cooked<br />
per instructions.<br />
One serving contains about<br />
480 kcal and 4 carb units<br />
Chili con Carne<br />
Ingredients (for 2 servings):<br />
6 oz lean ground meat (beef),<br />
2 tsp olive oil, 1 onion, 1 small<br />
chili pepper, 1 garlic clove,<br />
1 green bell pepper, 14 oz canned<br />
peeled tomatoes, 2 Tbsp tomato<br />
paste, 6 oz canned corn,6 oz<br />
canned kidney beans, 4 oz vegetable<br />
broth, salt, paprika, chili<br />
powder, ½ whole wheat baguette<br />
or 2 whole wheat rolls<br />
Preparation:<br />
Heat oil in pan and fry ground<br />
meat for about 10 minutes until it<br />
becomes crumbly brown. Season<br />
with salt and paprika and put it in<br />
a big pot. Slice onion and cut bell<br />
pepper into pieces. Finely chop<br />
chili and garlic. Lightly braise<br />
everything in frying fat and add<br />
tomatoes, tomato paste and broth<br />
to meat. Cover and cook for<br />
15 minutes on low heat. Wash<br />
beans and add with corn to the<br />
pot. Continue cooking for several<br />
minutes on medium heat. Season<br />
with salt, paprika and chili powder.<br />
Serve with whole wheat<br />
baguette or whole wheat rolls.<br />
One serving contains about<br />
500 kcal and 4 carb units<br />
Chicken and Vegetable<br />
Stir-Fry<br />
Ingredients (for 2 servings):<br />
9 oz chicken breast, 2 tsp canola<br />
oil, 1 leek stalk, 7 oz mushrooms,<br />
1 red and 1 yellow bell pepper,<br />
8 oz vegetable broth, 2 Tbsp sour<br />
cream, salt, pepper, paprika,<br />
marjoram, 2.5 oz whole grain pasta<br />
Preparation:<br />
Chop meat. Halve leek and slice<br />
in 1 inch pieces. Cut bell peppers in<br />
pieces and halve mushrooms. Heat<br />
oil in pan and sear chicken meat.<br />
Season meat, take out of pan and<br />
keep warm. Stir-fry bell peppers,<br />
leek and mushrooms in frying<br />
Sweet N’ Sour<br />
Cod<br />
fat and add vegetable broth.<br />
Season with marjoram and cook<br />
for about 15 minutes. Add meat<br />
(incl. stock) to vegetables and<br />
cook for another 5 minutes. At<br />
the end, mix in sour cream and<br />
season with salt, pepper, paprika<br />
and marjoram. Serve with whole<br />
grain pasta, cooked al dente.<br />
One serving contains about<br />
420 kcal and 3 carb units<br />
Sweet N’ Sour Cod<br />
Ingredients (for 2 servings):<br />
4 Tbsp soy sauce, ½ tsp fennel<br />
seeds, 1 lemon, 14 oz cod (fresh<br />
or frozen), 7 oz oyster mushrooms,<br />
1 leek stalk, 2 carrots,<br />
3.5 oz vegetable juice, 2 Tbsp<br />
sweet chili sauce, 1 tsp sesame<br />
seeds, salt and chives, 2.5 oz<br />
brown rice<br />
Preparation:<br />
Mix soy sauce, fennel seeds and<br />
lemon juice and sprinkle over fi sh<br />
fi llet. Slice mushrooms, leek and<br />
carrots. Bring vegetable juice and<br />
chili sauce to a boil, then add<br />
mushrooms and vegetables and<br />
after that fi sh and marinade.<br />
Cheese Salad<br />
with Grapes<br />
and Nuts<br />
Season with some salt, cover and<br />
cook for about 8 minutes. Serve<br />
fi sh on a bed of vegetables and<br />
sprinkle with sesame seeds and<br />
chives. Serve with brown rice,<br />
cooked per instructions.<br />
One serving contains about<br />
470 kcal and 4 carb units<br />
Cheese Salad with Grapes<br />
and Nuts<br />
Ingredients (for 2 servings):<br />
2 Tbsp balsamic vinegar, 2 Tbsp<br />
apple juice, 2 tsp walnut oil,<br />
1 bunch chives, salt, pepper,<br />
½ onion, 3.5 oz cheddar cheese,<br />
3 oz grapes, 10 walnut halves,<br />
2 slices rye bread<br />
Preparation:<br />
Mix together vinegar, juice, oil,<br />
some water, chopped chives, salt<br />
and pepper. Dice onion and slice<br />
cheese. Cut grapes in half, deseed<br />
them and chop nuts fi nely. Mix<br />
everything together and pour the<br />
salad dressing on top. Serve with<br />
rye bread.<br />
One serving contains about<br />
450 kcal and 2 carb units<br />
27
Salmon with Curried Kale<br />
Ingredients (for 2 servings):<br />
14 oz kale, 4 Tbsp light cream,<br />
10.5 oz salmon fi llet (without skin),<br />
2 tsp canola oil, dill, 1 sliced lemon,<br />
2 oz skim milk, curry, nutmeg,<br />
salt and pepper, 4 baby potatoes<br />
Preparation:<br />
Wash kale and cut in strips.<br />
Blanch it in boiling salt water until<br />
kale is tender. Bring cream and<br />
milk to a boil. Boil down to half<br />
the liquid, then add kale and season<br />
with curry, nutmeg, salt and<br />
pepper. Heat oil and fry salmon<br />
fi llet on each side for about 2-3<br />
minutes on medium heat. Season<br />
with salt, pepper and sprinkle with<br />
dill. Serve with lemon slices on<br />
top and baby potatoes on the side.<br />
One serving contains about<br />
500 kcal and 2 carb units<br />
Salmon Steak with<br />
Vegetables<br />
Ingredients (for 2 servings):<br />
2 oz bacon, 2 zucchini, 2 carrots,<br />
2 salmon steaks (5 oz each),<br />
lemon juice, salt, pepper, 2 slices<br />
whole wheat toast<br />
28<br />
Salmon with<br />
Curried Kale<br />
Preparation:<br />
Fry bacon in skillet. Cut zucchini<br />
and carrots in small pieces. Take<br />
bacon out of skillet and steam<br />
vegetables in bacon fat. Season<br />
salmon steaks and sprinkle them<br />
with lemon juice. Put steaks on<br />
parchment paper and top them<br />
with vegetables. Lift edges of the<br />
parchment paper and roll them<br />
in so that it forms a package.<br />
Put salmon package on a baking<br />
sheet and bake at 350-390° F<br />
for about 20 minutes. Serve with<br />
whole wheat toast.<br />
One serving contains about<br />
470 kcal and 1.5 carb units<br />
Mozzarella with Tomato<br />
and Spinach<br />
Ingredients (for 2 servings):<br />
4.5 oz mozzarella, 2 tomatoes,<br />
3 tsp olive oil, 7 oz baby spinach,<br />
1 Tbsp pine nuts, 1 oz grated<br />
parmesan, salt, pepper, balsamic<br />
vinegar, mustard, 2 slices whole<br />
wheat bread<br />
Preparation:<br />
Slice mozzarella and tomatoes<br />
and lay them out on a plate.<br />
Mozzarella<br />
with Tomato<br />
and Spinach<br />
Season with salt and pepper and<br />
sprinkle with balsamic vinegar<br />
and 2 tsp oil. Wash spinach and<br />
prepare dressing from vinegar,<br />
some water, 1 tsp oil, 1 tsp mustard<br />
and spices. Pour the dressing<br />
over the salad and sprinkle it with<br />
pine nuts and parmesan. Serve<br />
with whole wheat bread.<br />
One serving contains about<br />
430 kcal and 1.5 carb units<br />
Pasta-Spinach-Casserole<br />
Ingredients (for 2 servings):<br />
4 oz whole grain pasta, 3.5 oz<br />
mushrooms, 1 onion, 2 tsp canola<br />
oil, 14 oz spinach (fresh or frozen),<br />
2 Tbsp light cream, 2 tomatoes,<br />
2 Tbsp light sour cream, 1 egg,<br />
3.5 oz skim milk, 4 Tbsp grated<br />
cheese (cheddar), salt, pepper,<br />
nutmeg<br />
Preparation:<br />
Cook pasta for about 8 minutes.<br />
Slice mushrooms and dice tomatoes<br />
and onions. Heat oil and<br />
sauté onions and add spinach.<br />
Season with salt, pepper and nutmeg<br />
and pour in cream. Mix sour<br />
cream with egg and milk and<br />
Pasta-<br />
Spinach-Casserole<br />
season well. Grease a casserole<br />
dish with oil and add pasta with<br />
mushrooms, tomatoes and spinach.<br />
Pour the sauce on top and<br />
sprinkle with cheese.<br />
Cover the dish with aluminum<br />
foil and bake at 375° F for about<br />
50 minutes.<br />
One serving contains about<br />
500 kcal and 4 carb units<br />
Stuff ed Bell Peppers with<br />
Mushrooms and Feta<br />
Ingredients (for 2 servings):<br />
4 bell peppers, 1 onion, 8.5 oz<br />
mushrooms, 2 tsp olive oil,<br />
7 oz feta, salt, pepper, soy sauce,<br />
2 slices of whole wheat toast<br />
Preparation:<br />
Cut bell peppers in half, remove<br />
caps and seeds. Blanch them in<br />
boiling water for about 5 minutes.<br />
Dice onions and halve mushrooms.<br />
Heat oil in pan and sauté<br />
onions. Add mushrooms and sauté<br />
for about 5 minutes. Dice feta<br />
and mix it with mushrooms. Season<br />
with salt, pepper and soy<br />
sauce. Fill bell peppers with sautéed<br />
vegetables and bake in the<br />
29
Turkey Strips<br />
Chinese-Style<br />
oven for about 20 minutes at 350°<br />
F. Serve with whole wheat toast.<br />
One serving contains about<br />
460 kcal and 2.5 carb units<br />
Turkey Strips Chinese-Style<br />
Ingredients (for 2 servings):<br />
10.5 oz turkey breast, 2 Tbsp soy<br />
sauce, 1 Tbsp sherry or white<br />
wine (alternatively ½ Tbsp white<br />
wine vinegar), 2 carrots, 2 red<br />
bell peppers, 2 pineapple slices<br />
and juice, 3.5 oz bean sprouts,<br />
2 tsp canola oil, salt, pepper,<br />
sambal oelek (chili sauce),<br />
2.5 oz brown rice<br />
Preparation:<br />
Cut turkey breast in thin strips<br />
and pour soy sauce and sherry<br />
over it. Marinate for about 1 hour<br />
while turning it once or twice.<br />
Cut carrots in fi ne strips, bell<br />
peppers and pineapples in bitesize<br />
pieces. Wash bean sprouts<br />
with cold water. Heat oil in pan<br />
or wok and sear the turkey. Take<br />
out the meat and add bell peppers<br />
and carrots to the frying fat.<br />
Sauté them and add little water<br />
to steam the vegetables for about<br />
30<br />
10 minutes. Add bean sprouts,<br />
pineapples, turkey and the remaining<br />
marinade and cook for<br />
another 5 minutes. Season with<br />
soy sauce, some pineapple juice,<br />
salt, pepper and sambal oelek.<br />
Serve with brown rice, cooked per<br />
instructions.<br />
One serving contains about<br />
430 kcal and 4 carb units<br />
Flounder in Mustard Sauce<br />
with Salad<br />
Ingredients (for 2 servings):<br />
10.5 oz fl ounder fi llets, lemon<br />
juice, 1 Tbsp low fat cream<br />
cheese, 2 tsp butter (unsalted),<br />
2 oz white wine, 3.5 oz chicken<br />
broth, 1.5 oz cream, capers,<br />
mustard, dill, ½ head of lettuce<br />
(e.g. green leaf lettuce), 1 tsp<br />
walnut oil, balsamic vinegar,<br />
3.5 oz bulgur<br />
Preparation:<br />
Wash fl ounder fi llets and season<br />
with lemon juice, salt and pepper.<br />
Spread cream cheese onto the<br />
fi llets, roll them together and<br />
pin them with toothpicks. Melt<br />
butter with wine, chicken broth,<br />
Flounder in<br />
Mustard Sauce<br />
with Salad<br />
cream and capers in a pan and<br />
add the ‘fi sh rolls’. Cook them<br />
with closed lid and low heat for<br />
about 10 minutes. Take the fi sh<br />
out of the pan and keep warm.<br />
Mix mustard in the sauce and<br />
season with salt, pepper and<br />
dill. Wash lettuce and prepare<br />
dressing from water, oil, vinegar<br />
and herbs if desired. Serve with<br />
bulgur, cooked per instructions.<br />
One serving contains about<br />
420 kcal and 2 carb units<br />
Tofu-Pasta with Beans<br />
Ingredients (for 2 servings):<br />
2.5 oz whole grain pasta, 12 oz<br />
green beans (fresh), 1 onion,<br />
7 oz cherry tomatoes, 7 oz fi rm<br />
tofu, 2 tsp olive oil, 1.5 oz grated<br />
parmesan, salt, pepper, basil and<br />
parsley to taste<br />
Preparation:<br />
Boil beans in slightly salted water<br />
and strain them. Chop onions,<br />
halve tomatoes and dice tofu.<br />
Heat oil in pan and sauté onions.<br />
Add tofu, beans and tomatoes<br />
and season with salt, pepper and<br />
basil. Sprinkle with chopped<br />
Tofu-Pasta with Beans<br />
parsley and grated parmesan.<br />
Cook pasta al dente per instructions<br />
and serve with beans.<br />
One serving contains about 420<br />
kcal and 3 carb units<br />
Editorial<br />
<strong>Almased</strong> USA, Inc.<br />
2861 34th Street South<br />
St. Petersburg, FL 33711<br />
<strong>For</strong> more information call<br />
toll-free<br />
1-877-ALMASED<br />
(1-877-256-2733) or visit<br />
www.almased.com<br />
31
<strong>Almased</strong> – der<br />
Stoff wechsel-Aktivierer<br />
aus Ihrer Apotheke.<br />
Do you have more questions<br />
about <strong>Almased</strong>®? Find the<br />
answers on our website:<br />
www.almased.com