Oh, but, well, I can't eat all this, I mean, it looks so good, but I just couldn't possibly
sit down and dig in because I'm having a dinner party.
You thought I was going to say dieting, didn't you?
Nah, I gave up on diets.
And after you see how you can learn to eat food like this and stay healthy and trim,
you'll give up dieting too.
So say goodbye to counting calories, diet plans, prepackaged foods, protein shakes,
skimpy portions, bad diets, liquid diets, starvation diets.
Now get ready to shed those extra pounds because I am going to show you how to eat great and
lose weight.
In the next 45 minutes, I am going to tell you some of the ways I found that keep me
and my family feeling healthy and trim.
Okay, I'm not a doctor, I'm not a nutritionist, and I don't claim to be, but I don't think
I'm alone in having tried hundreds of diets in my life, and I know I'm not alone in discovering
that diets don't work.
Well, are you saying, well, what's summer-sizing if it's not a diet?
It's a way of life.
It's a skill to control one's weight.
And since skills are learned, anyone can master this.
We don't need to starve ourselves or deprive ourselves of foods that we love.
We don't have to give up flavor.
And simply by changing the way we eat, we don't have to sacrifice what we eat.
Now I've talked with hundreds of nutritionists and their feedback was as varied as their
hairstyles.
But seriously, summer-sizing is based on important information I have gathered from many nutritionists,
and the bottom line is that it works for me.
And subsequently, I've seen it work with my family and friends who have adopted these
methods.
They've lost the unwanted pounds and have more energy than ever.
In fact, they've had such success that they all urged me to share summer-sizing with you.
So what is summer-sizing?
Summer-sizing is eating healthy and staying fit but not fanatic.
As I've gotten older, my metabolism has slowed down and I find it takes a little more effort
to stay healthy and trim.
But by summer-sizing, I've learned how to eat food in a way that aids in digestion and
weight control without leaving me feeling hungry, listless, or deprived.
Part of summer-sizing includes eating fresh, low-fat foods.
I love fresh food.
It's tastier and more nutritious.
And another important aspect of summer-sizing is avoiding sugary processed foods and properly
combining delicious and nutritious foods.
Summer-sizing is going to change your life.
Summer-sizing has changed my whole outlook on eating healthy and staying trim.
It could change yours too.
Look what it's done for my friend Michael.
When I wanted to lose weight before, I used to count fat grams.
Unfortunately, I felt so deprived in the amount of food I was eating and always counting
that I really wasn't happy with the amount of weight loss I had.
Since I've been summer-sizing, for the last 12 weeks, I've lost 20 pounds and the amount
of food and the quantity and the quality of the food is exceptional.
Today for lunch, I'm having a large Caesar salad with grilled chicken on it, broccoli
and a decaf iced tea.
The only thing I've left off is the croutons.
It's amazingly great, these combinations of food and the results.
Summer-sizing is going to change your life.
When you summer-size, you won't have any gas or heartburn.
You won't get bloated or tired after a big meal.
You won't need a nap in the middle of the afternoon.
And when you learn to summer-size, your digestive system will run like clockwork.
You'll have the energy you need and you'll lose weight.
What more could you ask for, really?
So now get ready to have a little fun as we learn how to summer-size.
First, I'm going to show you how I lose weight in what I call level one of summer-sizing
and then I'll show you how I maintain my weight in level two.
So let's get started with the first step of eating great and losing weight.
Now it's time to educate ourselves about health and nutrition.
Our bodies don't come with an instruction manual.
That's why we need to teach ourselves about what they need and how they work.
Why don't diets work?
For me, it was a mystery.
I was curious and it took some detective work for me to find out.
D is for die.
Business had been brisk in the City of Angels, although the weather was anything but.
It was a hot afternoon which made wearing this trench coat all the more uncomfortable.
I was finally going to rest my dogs when I got the call that tipped off a series of events
that would change my life.
There's been a crime.
So call the police.
But I need your help.
Who is this?
They call me the fat man.
And the crime fat man?
The way people diet, it's dangerous.
Dieting?
That's what you wanted to talk to me about?
You need help, buddy, but not the kind I can help you with.
I've tried them all, but I always gain the weight back.
You tried counting calories?
Yep.
I've tried every diet there is and sure I lose the weight at first, but it never stays
off and I can't find the culprit.
I love a good mystery and I had to admit I was a little puzzled.
Well I'll meet you.
But come along.
Don't try to bring any muscle.
Not a problem, you see.
Almost every time I lose weight, I lose my muscle too.
And then when I gain the weight back, all I get is the fat.
I guess that's why they call you fat man.
All right.
I'll take the case.
That's how it started.
I wasn't sure what I was getting myself into, but I just read that 95 percent of people who
lose weight gain it all back within five years.
Maybe I was onto something big.
I got an anonymous tip to meet somebody named Deep Esophagus, so I hightailed it to a dive
south of Slauson to talk to him about the body.
I need to talk to you about dieting.
How are you, doll?
You got the wrong guy, doll.
You need Mr. Willpower.
If you can find him, he comes and goes.
Willpower.
Funny.
Now it's you I want.
A client of mine can't seem to keep his weight down and I think you might know something
about it.
Maybe I do.
Maybe I don't.
Yeah, but would a little dough refresh your memory?
I don't know.
Things are still pretty fuzzy.
How about a little more dough?
Oh, that did it.
It's a lot clearer now.
It's survival instinct.
Survival instinct?
You ain't exactly a professor of physiology, are you, Sheamus?
Hey, wait a minute.
Think about it.
This client of yours, let's say his body needs 2,500 calories a day to live.
He wants to lose weight.
He goes on a diet, adjusts down to 2,000 calories a day.
His body gets the extra energy it needs from burning off fat cells.
Boom.
He loses weight.
Simple, right?
Right.
Wrong.
His body realizes his fat stores are being depleted and it adjusts down.
The metabolism slows down to 2,000 calories a day.
Does he have enough energy to get through the day on 2,000 calories?
Oh, he might feel a little sluggish.
Those calorie counters always feel sluggish.
But the worst part is if he stays on this 2,000 calorie a day diet, his body metabolism
adjusts down further, so it uses, say, 1,700 calories a day for energy and it stores, say,
300 a day as fat.
It's survival instinct.
Wait, so to protect him from starving to death, his body adjusts a few more calories?
Bingo.
And if he quits, and they all quit, and goes back to 2,500 calories a day while his body
is adjusted to 1,700 calories a day, you do the math.
That leaves up to 800 calories a day to be stored as fat.
Oh.
So that's why after each diet, people gain back more weight than they lost the last time.
That's it.
I didn't want to admit it, but the man had all the answers.
Well, thanks.
You've been a big help.
Anytime, doll.
Anytime you need a little lesson in physiology, you know who to talk to.
Just be sure to bring plenty of dough.
I closed the case and fingered the culprit.
The problem turned out to be survival instinct.
Now I know how to outwit it.
Counting calories, fat man, or your weight will go up and down like a ride at Coney Island.
Now I realize that diets don't work, period.
And that's why I'm so excited about summarizing, because it's not a quick fix like calorie
counting.
It's not a diet.
Like I said before, it's a skill to forever be in control of your weight.
Just look what summarizing has done for my friend Maria.
I really love this program.
I'm able to eat all the foods that I ever wanted and never come away feeling hungry.
I've tried so many different dieting plans over the years where you're virtually starving
yourself or eating foods that are plastic.
With this, I'm eating well-balanced diet, good nutritional foods, and I never walk away
from a meal unsatisfied.
Suzanne knows that I've had problems trying to lose those last 10 pounds.
In this program, the weight came off in a very short period of time.
I've been thrilled with the results, and I just couldn't ask for anything more.
This has become a lifestyle for me, and it works.
Thanks Maria.
Okay, why don't we go over the guidelines of summarizing in level one?
To eat great and lose weight, we need to eliminate a few foods from our diet.
With summarizing, we want to avoid sugar.
Sugar is the body's greatest enemy, but don't panic.
We give up sugar for a really good reason, and it's well worth the sacrifice.
Would you believe that the average American consumes more than 50 pounds of sugar every
year?
And the human body doesn't need to receive sugar from outside sources because it can
produce its own sugar in the form of glucose.
Glucose is our body's energy source, and when we need energy, our body will transform our
fats into glucose as needed.
And if we give our body more sugar or glucose than it needs, it'll send it to the fat cells
to be stored for later use.
So cutting out sugar forces our body to use its fat reserves as an energy source.
We also need to eliminate white flour.
The average American eats more than three of these 50 pound bags every year.
Foods made with white flour turn rapidly into excess amounts of glucose, but don't despair.
For every food made with white flour, there's a delicious alternative made with whole grain
flour.
And when we get to level two, you can reintroduce some sugar and white flour in moderation.
Besides avoiding these ingredients, there's another important part of the first level
of summarizing, changing our eating habits by eating foods in proper combinations.
I first learned about food combining in France.
The theory is that as long as you eat foods in proper combinations with one another, you
can eat healthy portions and not gain weight.
Now I've taken that basic premise of food combining, called from many sources, and adapted
it to the types of food we eat in America, and the results are terrific.
Once you start summarizing, you will lose that oh-so-stuffed feeling, and soon you'll
require less food to feel satisfied.
The basis of food combining is that you eat fruit alone and that you try to keep proteins
or fats separate from carbohydrates.
But to really learn how to combine our foods, first we need to separate.
Separate foods into summer-sized groups.
The first summer-sized group is made up of foods high in protein and or fats.
Now I put protein and fats in the same category because many foods that contain protein also
contain fat.
I call this group pro-fats.
To help you learn what belongs in this category, I will always associate this group with color
pink.
Meat, fish, poultry, eggs, butter, oil, and cheese all fit into the pro-fats group.
Next we have our carbohydrates, which we'll associate with the color gold.
Flour, rice, grains, bread, pasta, beans, mustard, and non-fat dairy products all fall
into the carbohydrate group.
We'll color the vegetable group green.
Broccoli, cauliflower, mushrooms, asparagus, string beans, tomatoes, lettuce, celery, and
zucchini are some of the numerous foods found in the vegetable group.
And the fruit group is orange, apples, peaches, pears, plums, berries, mangoes, pineapples,
grapes, papayas, melons, and of course oranges all fall into the fruit group.
So we have four summer-sized groups.
While many foods are made up of combinations of proteins, fats, and carbohydrates, for
summer-sizing purposes we've grouped them by their predominant feature.
I'll show you how I combine these foods in a way that maximizes my digestive processes.
Okay, so when I'm trying to lose weight I never eat proteins or fats with carbohydrates,
but I do eat vegetables with the pro-fats group.
Vegetables are a great source of fiber, vitamins, and minerals, and vegetables can also be eaten
with carbohydrates.
Of course, vegetables, as with every group, can be eaten all by themselves.
Fruit is the only group that must always be eaten separately.
If you mix fruit with other foods it can lose its nutritional benefits and upset the digestive
process.
I am not telling you not to eat fruit, please eat fruit, it's great.
But eat it at least 20 minutes before a carbohydrate meal or one hour before a pro-fat meal.
If you want fruit as a snack, wait at least two hours after your last meal.
This is especially important during level one.
Later on when we're planning menus I'll explain how you can effectively incorporate fruit
into your meals.
Eating in proper combinations and eliminating sugar and white flour keeps my blood sugar
from fluctuating too much, my body is on a much more even keel, I don't get those highs
and lows in my energy level, and I've stopped yawning in the afternoon.
To keep our energy level constant it's important not to skip meals.
You see, when you skip a meal your body's survival instinct kicks in, it doesn't know
when you're going to eat it again so it hangs onto every morsel instead of properly processing
the food.
But if you remember to eat three meals a day and as long as you combine correctly you can
eat until you're full and still lose weight.
Summer's Ising provides you with plenty of variety, you can eat so many things with only
a few exceptions, but these exceptions are a very important part of this program.
Now I want to talk to you about funky foods.
Funky foods don't fit into level one of Summer's Ising.
All of these foods are natural sources of sugar, beets, molasses, honey, carrots and
maple syrup, but natural or not there's still sugar and I avoid them completely in level
one when I'm trying to lose weight.
Corn, potatoes and white rice are extremely high in starch which means they turn right
to sugar and remember we don't need to give our body extra sugar, we can use our fat reserves.
Now these foods don't seem to fit into any one of our four summer size food groups, avocados,
coconut, olives, liver and nuts because they all have protein or fats and carbohydrates.
For example, nuts, they are protein, they do have fat, but they're also rich in carbohydrates.
A note about caffeine, just like any other funky foods, caffeine causes you to have those
highs and lows, it saps you of your natural energy, I'd really hate to see you eat a perfectly
combined meal and then blow up with one cup of coffee.
Feel free to drink decaffeinated coffees and herbal teas and don't worry when you combine
correctly you'll get a natural energy boost instead of an artificial caffeine buzz.
As for alcohol, everyone knows it makes you fat.
Red wine however has recently been found to have had beneficial effects on your heart
and we will incorporate it later in level two, but during level one we will steer clear
of all alcohol.
I know that some of these funky foods have great nutritional value but I get all the
nutrients I need from other pro fats, vegetables, fruits and carbos so when I'm trying to lose
weight on level one I eliminate all funky foods.
Later on I'll show you how I integrate them during the maintenance level of summer sizing.
Funky foods stop, no crossing, no funky foods on level one, you're too darn funky for level
one, see ya.
When you realize what an incredible variety of food you can eat when you summer size you
won't feel like you're missing out at all and because your digestive system starts reacting
properly you'll feel better than ever.
I never experienced those highs and lows that I used to when I was eating the sugary foods
or caffeine or poorly combined meals.
Another thing is that you don't have to say goodbye to these foods forever, they'll be
back in moderation in level two, but personally I've had so much more energy now that I summer
size I find myself exercising more and more.
Remember my motto is fit but not fanatic so when I exercise it can be as simple as taking
a walk after a meal or going for a bike ride or if you have kids play tag with them.
In my next video we'll talk more extensively about ways to incorporate exercise into your
lifestyle but the most important thing to remember is to just get out and do something,
anything.
Create exciting meals.
So now I'm going to show you how you eat great and lose weight.
At every meal you get to decide what you want to eat so let's start with the beginning of
the day.
What do you like to eat for breakfast?
Alan likes to have fruit in the morning and that's great.
He can eat as much fruit as he wants and remember fruit is to be eaten alone so Alan can make
a great fruit salad or have some melon or my favorite a fruit smoothie.
What's in the smoothie this morning Alan?
Well we have mango, papaya, raspberries and orange juice.
Yum.
Let's eat.
Thank you.
Now the only fruit I recommend you stay away from is bananas because they are very rich
in carbohydrates but otherwise eat as much fruit as you want.
Remember after you eat your fruit if you wait 20 minutes you can follow up with a carbohydrate
meal.
I like to have my fruit, shower, read the paper and then enjoy any of these foods from
my carbohydrate group.
Sometimes this is where I do my easy and quick 15 minute workout which I'll show you in detail
in my next video.
If you decide to have a carbohydrate breakfast there are tons of options.
Whole wheat, rye or pumpernickel toast or bagels, oatmeal, shredded wheat, wheat flakes
or nuggets, non-fat yogurt and cottage cheese to name a few.
Sometimes I like to have grilled whole wheat bread with sliced tomatoes and basil for breakfast.
Now all of these foods would make a summer size carbohydrate meal so you can eat any
of these foods in combination until you're full.
Now remember non-fat milk products are grouped as a carbohydrate for summerizing so if you
want to eat milk products with your carb meal you must choose non-fat products.
And if you're used to putting sugar on your cereal and you must have something sweet switch
to artificial sweeteners.
Well what if I wanted to have eggs instead?
Oh have them.
You know, fried, scrambled, hard boiled, soft boiled, make an omelette.
But remember if you eat fruit first you must wait at least an hour before you have a pro-fat
meal.
But since eggs are in our pro-fats group you may combine them with any other protein, fat
or with anything in the vegetable group.
That's right Ms. Summers.
Let's start this prize package with some brand new fresh eggs.
These little wonders are part of our pro-fats group, delicate and delicious.
But our package doesn't stop there.
Combine these little gems with anything from the vegetable group like adorable mushrooms.
Everybody's favorite, spinach.
Don't shed any tears over onions.
There's more.
Of course you may combine foods from its own protein, fat group.
Say cheese.
Diced or sliced it's always nice, ham.
And let's top it off with crispy golden brown, you guessed it, bring home the bacon, a mighty
omelette for a mighty appetite.
Your prize package is worth pounds and inches off your waist.
Looks great Mom, how about some toast?
Whoa little Betty.
Which is a carbohydrate not allowed in this prize pro-fats package.
Yum yum, delicious and I'm full.
You're also summer sized little Betty, bravo Mom.
So if you want to have a pro-fats breakfast you could have an omelette like little Betty
or see your recipe cards for this terrific zucchini frittata.
Here's our breakfast summary card.
One breakfast choice is the all fruit meal.
Another breakfast is the all carbohydrate meal like wheat toast with non-fat cottage
cheese or whole grain cereal with non-fat milk.
A third choice is all fruit then wait 20 minutes and have a carb meal.
And a fourth choice for breakfast is a protein fat meal like an omelette, vegetable frittata
or anything that is made of pro-fats and vegetables.
Now remember in the pro-fat meal you can have any kind of protein or fat.
This means you can eat ham, bacon or sausage without affecting your weight loss.
But I really hesitate to tell you that because personally I try to stay away from foods high
in fat and cholesterol because they can cause other health problems, especially if you have
high cholesterol like Alan.
Stick to lean meats and products low in saturated fats like canola margarine and olive oil.
And sometimes Alan likes this zucchini frittata without any egg yolks.
Now that you're becoming more familiar with summer sizing let's jump forward and see what's
for lunch.
And you'll probably guess that you get to choose which food combination you want to
eat.
Our first lucky contestant is you Ms. Summers.
And now it's time to decide what to eat for lunch on Let's Make a Meal.
Let's see what's behind door number one.
Well Ms. Summers how would you like to make a meal with any of these prize winning proteins
or fats?
Our ProFets packaging includes marvelous meats, real in the catch of the day with fresh fish
and Ms. Summers I know you'll love this cluck, cluck, cluck chicken also included all these
delightful dairy products.
Everything's better with free blue cheese, butter or extra special eggs.
And with your ProFets meal don't forget your bonus food.
Ever very vegetable.
That's door number one for a prize winning ProFets meal.
Would you like to stop there Ms. Summers?
Or would you like to make a meal with what's behind door number two?
All right then let's make a meal with what's behind door number two.
Charming carbohydrates including beautiful beans and bountiful breads.
Or why not take a trip to old Italy with precious pastas like holy grail spaghetti.
Or how about some really rocking wild rice.
Enjoy cereal with no nonsense non-fat dairy products.
Once again you'll receive our bonus food, vegetables.
You'll find gorgeous green beans, succulent squash, incredible eggplant and oh Carol your
thumbnail is definitely not part of our vegetable group.
So what will you make Ms. Summers a ProFets meal from door number one or a Carbo meal
from door number two?
What will it be?
Suzanne what are we making for lunch?
I don't know you want door number one or door number two?
Huh?
Oh I was just thinking about that.
What are you in the mood for?
I don't know pasta maybe or?
Well if you feel like Carbo's we could have pasta with fresh tomato sauce or we could
have brown rice with vegetables, garden salad, a vegetarian sandwich, oh I know we could
have black bean chili with fresh tomato salsa.
Whoa that sounds great but is it summer sized?
Of course.
Beans are a very special food although they're very high in protein we've placed them in
our carbohydrate group because they have no fat so don't get confused by the protein in
the beans and think that they belong in the ProFets group.
Beans are rich in carbohydrates and for summerizing purposes they need to be treated as a carbohydrate.
So black beans are a carbohydrate.
Kidney beans are a carbohydrate.
Lima beans.
Carbo Alan, Carbo.
Navy beans are a protein.
Well they do have protein but for summerizing they're grouped as a carbohydrate.
Oh thank you.
Yum.
You'll find this black bean recipe with fresh tomato salsa with your recipe cards but I
like to eat it with lavash bread it's sort of like a tortilla but it has no oil and it's
very important that no fat sneak into our Carbo and veggie meal.
String beans.
Don't tell me carbohydrate.
Cool.
Well this is one terrific carbohydrate meal but what if we wanted protein?
What are you in the mood for?
Suddenly I'm in the mood for protein.
Well we could have grilled chicken and vegetables or swordfish steaks.
How about a tuna sandwich?
No no no not on level one not when we're losing weight.
I don't get it.
Well let's look at a tuna sandwich.
As we've said we don't want to mix pro fats and carbos on level one when we're trying
to lose weight but when we break down a tuna sandwich into summer sized food groups you
have tuna a protein, mayonnaise a fat and bread a carbohydrate all together on no no.
On level two when we're just trying to maintain our weight a tuna sandwich on whole wheat
bread would be fine but wait a minute Alan you don't even like tuna fish.
I know I was just testing but how about some turkey sausages with peppers and onions and
a fabulous green salad.
Well it's funny you should say that because look it's a perfect pro fat vegetable dish.
See your recipe cards to make this simple and delicious meal.
Let's review our lunch options.
As with breakfast you can have a meal made up of carbohydrates and vegetables like our
black bean chili with fresh tomato salsa or pro fats and vegetables like grilled meats
in a salad.
Every now and then you may feel like lunch number three which is a meal from only one
individual food group at a time.
Well I'm all rested up for the next meal.
Okay Alan well now that you're a pro at summer sizing tell me what we can have for dinner
on level one.
Green beans.
That's it.
Don't you want anything else to go with it.
Well I was thinking about something along the lines of this huh.
Oh wow this looks great.
Thank you.
It's a lemon roasted chicken green beans with garlic and a Greek salad with no olives.
I'm so impressed.
I don't like to toot my own horn but it is pretty incredible.
Nothing's too good for the Mrs.
Oh this is so great I almost forgot to mention what we could have had is a carb meal instead.
So if you feel like carbohydrates well then you can make this wonderful whole wheat artichoke
pasta with fresh tomato sauce and absolutely no fat.
This is the easiest and most delicious pasta you could ever imagine.
You'll find the complete instructions for both of these terrific meals on your recipe cards.
Let's review dinner options with a summary card.
You have the same choices for dinner that you have for lunch.
Dinner number one is a combination of carbohydrates and vegetables like pasta with fresh tomato
sauce.
Number two is a pro fats and vegetable meal like that delicious lemon chicken and Greek
salad that Alan made for me.
Or of course you could have dinner number three which is a meal from only one individual
food group at a time like the all fruit or all vegetable meal.
Okay so we've taken you through an entire day of summer sizing.
Just a few more hints I wanted to give you for health reasons.
If you find that you're eating mostly pro fats meals please make sure you watch your
fat intake and try to balance your meals with more vegetables rather than relying on meats
and other fatty foods but don't skip meals that's very important.
One other tip as a general rule you need to wait three hours between meals if you're switching
from a pro fats meal to a carb meal or vice versa.
There that's all you need to know to start summer sizing.
Now you guessed it we're going shopping.
And now something to remember while you grocery shop.
Take your time check your labels carefully.
It may say wheat bread but that doesn't guarantee that it's made with wheat flour and not white
flour.
Look carefully for any added honey fats or nuts and for hidden sugars and funky foods.
And this bread has brown sugar raisin juice and soybean oil all no no's in level one.
Now here's a bread made entirely from whole grains.
It has sprouted wheat, malted barley, millet, lentil and spelt and these are all great alternatives
to white flour.
Breads made with rye flour and pumpernickel flour are also terrific summer size foods.
Okay here are some pretzels made from whole wheat flour.
They have absolutely no added fat.
What a great summer size snack.
And now let's take a look at a few special foods.
Lemons and limes are fruits but both have so little sugar content that I don't treat them
like other summer size fruits.
I eat them with anything.
They're great in sauces and dressings and I use them often to flavor dishes in any summer
size category.
And how about the terrific tomato?
While technically it's a fruit like these pears, for summer size purposes we group the
tomato as a vegetable.
So just treat it like a veggie and you'll be fine.
Finally buy fresh foods whenever possible.
Happy shopping.
It's time to graduate to the second level of summer sizing.
Just a few short weeks ago we began our journey toward a healthier lifestyle.
We said goodbye to sugar and white flour.
We said no more to combining pro-fats and carbohydrates.
We focused on summer sizing and we made it a reality.
Now looking back doesn't it seem like just yesterday when Deepasophagus debunked calorie
counting and when little Betty asked for toast with her omelette?
But today we're turning the corner.
We're ready to face a brand new world filled with exciting promises.
Meals with funky foods, wine and chocolate.
That's why today is both exciting and bittersweet.
We set out aiming high at our goals and we've reached them.
We've eaten great meals and we've mastered summer size recipes in level one.
We're feeling healthier than ever and we've lost the weight we wanted to lose.
Congratulations graduates.
And welcome to the second level of summer sizing.
You've earned it.
Congratulations.
Now you're going to learn how to summer size for the rest of your life.
Now here's what happened in level one of summer sizing.
You've been eating in a way that keeps your blood sugar level from shooting up really
high and bottoming out really low.
Now that your body is trained to react properly you can integrate those previously forbidden
foods in moderate amounts without your body overreacting.
You've done the hard part.
Now as long as you find a balance you can eat whatever you want in moderation.
Your body's in great condition but you have to keep it that way.
If you revert to your old habits of eating sugar, white flour and bad combinations your
body is going to end up back at square one.
So let's go through our meals and see how we can loosen the reins.
We'll incorporate new foods while keeping our bodies healthy and trim.
Don't abuse the privilege and overindulge these guys but go ahead and enjoy them occasionally.
Okay so after graduating to level two I could enjoy a glass of wine with my meal or I may
indulge in a little dessert.
It depends on what I'm craving.
As long as I don't indulge myself on every whim I generally find that I rarely have to
deny myself.
I still stay away from white flour dinner rolls smothered with butter and french fries
but hey maybe french fries are your Achilles heel.
My Achilles heel is cake.
Even cheap day old supermarket cake.
The most important thing is if you decide to blow it don't beat yourself up.
You can always get your balance back.
So yay to play to french fries.
Spend a couple of days back on level one.
We're all human and every now and then it's okay to go for it.
Especially on special occasions.
As I said when you're on level two find an occasion when you know you're gonna blow it
and just make sure it's really worth it.
I think I better go on a bike ride tomorrow.
You look great, it's thin, tell me about the cut, look how many pounds?
From 195 to 168.
How?
Eating like I've never eaten before.
I have never ever been able to die ever.
I hate counting calories, I hate doing exercise and I found out you don't have to count calories
I thought I died and went to heaven.
A happy guy.
Herb, you better put your dogs on this eating plan.
I would have to put them on it.
You need to stop eating proteins and carbohydrates together, yes, you two are getting fat.
You're getting fat, huh?
I know, I know, but I like eating meat for dinner.
I like it.
Thanks Herb.
Bye bye.
Okay, we're on the second level of summerizing and I am hungry.
Now let's see what we can have for breakfast.
As an alternative to toast with nonfat cottage cheese, if you want, go ahead, use a little
canola margarine.
Or if you can find berry jam sweetened with only fruit juice, you can use a little of
that on your toast.
Now I specify berry because it's a fruit particularly high in fiber and it'll create less of an
imbalance with your toast than other fruits would.
Now for one of my favorite level two breakfast recipes, pancakes.
At many health food stores you can find pancake mixes with no white flour and this one is
made with whole wheat flour and it's fabulous.
The small amount of canola oil and egg in these create only a slight imbalance so they're
fine for level two and delicious.
I also made raspberry sauce by blending together raspberries, a little lemon juice and a little
sweetener and this makes a great alternative to maple syrup and again it only creates a
slight imbalance in your diet.
But if you feel like having maple syrup, go ahead.
Just remember that you've created a more substantial imbalance and then try to adjust for it by
having lunch that follows level one guidelines of summerizing.
That's how all of level two works.
You don't have to deny yourself anything.
Now I'm not saying you should have pancakes with maple syrup every morning but only you
can determine what your body can handle.
It's up to you to find a balance.
Nobody knows better than you do.
Okay, let's look at lunch.
Now on this second level of summerizing go ahead, add some olives to your Greek salad.
Yum, if you want.
And now you can add a little parmesan cheese and a little olive oil to your whole wheat
pasta with a tomato sauce which is fabulous and here this is a great lunch, stir-fried
vegetables and brown rice.
Use any of your favorite vegetables and you can use my recipe as a guideline.
Now let's take a look at stir-fried vegetables with brown rice.
In this meal you have vegetables from the vegetable group, oil a pro-fat and brown rice
a carbohydrate.
Eating all these foods together creates only a slight imbalance and is fine for level two.
On level one you could do one of two things.
You could have the vegetables and the oil without the brown rice or you could eat the
brown rice with steamed vegetables and no oil.
But in level two to mix a little oil with the brown rice is just fine.
Now let's say however you ate white rice with chicken and vegetables and a sugary starchy
thick sauce that you sometimes get at Chinese restaurants.
Well that would create a substantial imbalance in your diet.
If it's really worth it to you by all means eat it but you're going to have to eat off
of level one menus for the next couple of meals in order to compensate.
Now again you are the only one who can determine how much imbalance your body can handle.
If you start noticing that you're feeling sluggish or you're gaining a pound or two
you'll want to go back to level one until you fix the problem.
Sometimes for dessert or a snack later in the afternoon I have nonfat yogurt with mashed
berries.
Now you can add a little sweetener if you like.
Or sometimes I eat chocolate.
Yes that's right chocolate.
Chocolate is a carbohydrate and a fat but if you eat dark chocolate which is lower in
sugar it doesn't create that much of an imbalance.
I try to find chocolate that's made with at least 60 percent cocoa.
Okay let's talk about dinner.
Maybe one more little bite.
Tonight I'm having the whole family and some friends over for a perfectly summer size level
two dinner and I've prepared a perfectly summer size meal.
Now here's what I've made.
Mmm whole wheat fusilli pasta with basil pesto.
Yummy hummus and toasted pine nuts with whole wheat pita bread.
Tricolor salad with balsamic vinaigrette.
Mmm grilled lamb chops with rosemary and thyme and great baked garlic with stilton
cheese.
Roasted peppers, grilled zucchini and Japanese eggplant, a beautiful assortment of cheeses,
a white bean salad with mint capers and feta cheese.
Roasted chicken with mushroom and sausage stuffing and tarragon sauce.
For dessert, blackberry and lemon tarts with whole wheat crusts and what celebration would
be complete without a sinfully decadent summer size chocolate cake.
Whether you're losing weight on level one or staying healthy and trim on level two you'll
have plenty of options at this dinner party.
So there's only one thing left to do.
Celebrate!