Malibu Beach Recovery Diet: Portion Control and Food Choices
There are several aspects to this concern.
The first one is that most people seeking recovery from addiction or alcoholism did not maintain a very healthy diet in the months/years preceding, nor did they follow a regular eating schedule.
The second one is that the consumption of drugs and alcohol depleted the ability of the body’s major organs to process and eliminate food effectively, diminished its capacity to extract vitamins and minerals from the foods consumed as well as the efficiency of the immune system to protect the body from illness and anemia.
When you transition to a healthy low-glycemic diet there are very few ingredients that are not allowed. However, within this lengthy and very abundant list of allowed foods, certain choices can be made to ensure that you do not gain weight on this new regimen. I have listed hereunder a few basic components to make these decisions.
Make large salads: By using a small amount of protein (roasted chicken, leftover steak, cold fish or seafood) and a large amount of green, in addition to taste shockers like cherry tomatoes, cucumber slices, slivers of green onions, you will build a superb salad that can be a whole meal. Make your own dressing by shaking together ¼ cup mustard, ½ cup wine vinegar and ¾ cup olive oil. Use a very small amount for the salad and toss well. Keep the rest in the refrigerator.
Sauté in one tablespoon of oil a medley of seasonal vegetables: small summer squash, zucchini, mushrooms, asparagus and green onions. It will make a great side for an omelette, or extra bulk for a small amount of whole wheat pasta for almost no additional calories.
Keep a container of 0% greek yogurt to make dips with fresh vegetable sticks for snacks: add salt, pepper, diced cucumber and herbs and use carrot, zucchini and celery sticks to tide you over to dinner.
When making an omelette, use 2 whole eggs and 2 whites. By discarding half of the yolks, that contain most of the fat in an egg, you get an omelette that is fluffy in texture for half the calories.
Keep fresh fruit around, already prepared to eat immediately: fresh berries mixed together, orange and grapefruit segments, fresh pineapple slices. Keep on hand lots of pears, kiwis and apples that you can grab when you feel like a snack.
The more you practice this new method of eating, the more your organs will function properly and be able to digest easily additional fats without packing the calories: avocados, olive oil and nuts are excellent for your health and, when used in moderation, will supplement your diet with natural fats.
3 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon coarse kosher salt
1/2 teaspoon freshly ground black pepper
3/4 cup extra-virgin olive oil
2 pounds zucchini
3 pounds medium asparagus, trimmed
4 cups thinly sliced green onions
3 cups 1/4-inch cubes peeled seeded Kirby or English hothouse cucumbers
1 tablespoon chopped fresh Italian parsley
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh mint
2 teaspoons chopped fresh tarragon
Whisk first 5 ingredients in small bowl. Gradually whisk in oil.
Fill large bowl with lightly salted ice water; stir until salt dissolves. Cook asparagus in large pot of boiling salted water until crisp-tender, about 3 minutes. Drain, reserving 3 cups cooking liquid. Transfer asparagus to bowl of salted ice water to cool. Place green onions in another large bowl; pour hot reserved asparagus cooking liquid over onions and let stand until cool, about 30 minutes. Drain asparagus and green onions well. Transfer onions to clean kitchen towel and squeeze dry. DO AHEAD: Asparagus and onions can be made 1 day ahead. Wrap separately in several layers of paper towels, then enclose in resealable plastic bags and refrigerate.
Combine green onions, cucumbers, and herbs in mixing bowl. Add dressing; toss to coat. Season with salt and pepper.
Arrange asparagus on platter. Spoon cucumber mixture over and serve.
Yield: 4 Servings
2 Meyer lemons, squeezed and juiced
¼ cup olive oil
1 Tbsp rice wine vinegar
2 oz frozen green peas, thawed to room temperature
½ bunch mint, julienned
½ bunch basil, julienned
8 oz Dungeness crab meat, fresh or canned, void of all cartilage
Salt and pepper to taste
Medium ring mold to form crab salad
1 oz mixed microgreens
For lemon vinaigrette:
Combine the olive oil with the lemon juice. Add the rice wine vinegar to taste and balance with more oil if necessary.
For crab salad:
Combine first 4 ingredients and lightly toss with vinaigrette. Season with salt and pepper to taste. Place ring mold onto serving bowl. Pack crab mixture down into the ring mold, then gently remove the ring. Sprinkle top with microgreens and garnish bowl with more of the vinaigrette.
The crab can easily be replaced with shrimp or white fish if you prefer.