Citrus Cobb Salad
VIV SAYS: Who knew healthy eating could be so
common-sense â€” and fun! Our verdict? Buy it and try it.
V I V M AG M A R C H /A P R I L 2 0 07
NEWSWORTHY by Lindsay Morris
The Good Mood Diet: Feel Great While You Lose Weight (Springboard Press, 2007)
Seattle-based Susan Kleiner, Ph.D., R.D., who also wrote Power Eating and The Powerfood Nutrition Plan, preaches about the mind-body performance-enhancing benefits of food with the charisma of an evangelist.
“One day to feeling better than yesterday. One week to erasing depression. One month to losing weight for good.”
This program has been successfully tested — with documented data — in a Seattle weight-loss group of Seattle Post-Intelligencer readers (co-author Bob Condor is the paper’s “Living Well” columnist and blogger).
IN A NUTSHELL
According to Kleiner, there are “Feel-Great Foods” and “FeelBad Foods.” The latter is a short list that includes alcohol, caffeine (large doses), deep-fried anything, fatty meats, calorie-dense snacks and refined sugars and starches. She does not endorse entirely depriving yourself of the occasional treat. Rather, she says, “Let your mood be your guide.” Kleiner wants to help us recognize that nutritious foods are more pleasurable, worthwhile eats.
Chapter 6 reveals a lifestyle dictate. “Diet alone won’t do it for you,” Kleiner observes. The “Good-Mood X Factors?” Exercise and adequate rest, of course!
Kleiner delights and entices with 49 “Feel-Great” recipes ranging from the expected (flaxseed muffins) to you-won’tbelieve-it (chocolate popcorn). Try them all — in moderation — while following Kleiner’s 14-day kick-start meal plan. CLICK THE
TO SEE RECIPES
v i v NUTRITION
Citrus Cobb Salad
NE W S W ORT H Y
This sunny salad RATES HIGH ON THE SATIETY SCALE. 4 cups salad greens 8 ounces cooked, shelled shrimp 1 avocado, peeled and diced 1 c an (15 ounces) black beans, drained and rinsed 2 s mall Roma tomatoes, seeded and julienned 1 c an (11 ounces) mandarin oranges, drained
Divide greens into four individual bowls. Run a row of shrimp down the center of the greens. Add avocado, beans, tomatoes, orange segments, olives and cheese. Garnish with asparagus. Drizzle each bowl with 2 tablespoons of vinaigrette. Save remaining vinaigrette for another salad.
8 black olives, pitted and sliced 1 cup shredded lowfat Cheddar cheese 8 grilled asparagus spears
Citrus Vinaigrette / cup orange juice
/ cup olive oil
2 tablespoons rice vinegar 1 tablespoon minced parsley
Combine ingredients in a bottle with lid. Shake until well combined. Let the vinaigrette stand at least 1 hour to blend ďŹ‚avors. Shake before serving.
1 teaspoon grated lemon zest / teaspoon minced garlic
Dash of salt and pepper NUTRITION SCORE Serving size: 1 bowl (as prepared above) plus 2 tablespoons vinaigrette. 429 calories, 54% fat (27 g; 4.7 g saturated), 24% carbs (27 g), 22% protein (25 g), 10 g fiber, 660 mg sodium, 214 mg calcium, 4.5 mg iron From The Good Mood Diet by Susan Kleiner, Ph.D, R.D., with Bob Condor. Copyright ÂŠ 2007 by Susan M. Kleiner, Ph.D, and Bob Condor. Used by permission of Springboard Press/Warner Books.
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