Feel Good Diet

The Feel Good Diet

Dieting depletes neurotransmitters, as a result most people feel moody, hungry, with low energy levels and generally unhappy. Lacking will power to go on, they quit. The Feel Good Diet is an eating plan designed to keep brain chemicals balanced, making possible to shed pounds while replenishing stamina and enthusiasm.

The following is an excerpt from the book The Feel-Good Diet
by Cheryle Hart, M.D., and Mary Kay Grossman, RD
Published by McGraw-Hill; January 2007;$22.95US/$27.95CAN; 978-0-07-145378-3
Copyright © 2007 by Cheryle Hart and Mary Kay Grossman

Easy Beef and Bean Soup 

Use canned beans to make this soup a snap. 

½ pound lean (96 percent) ground beef 
2 cloves garlic, chopped fine 
1 medium onion, chopped 
2 teaspoons olive oil 
1 15-ounce can white kidney or cannellini beans, drained and rinsed 
1 medium carrot, sliced, or 1 cup sliced frozen carrots 
1 stalk celery, sliced 
16 ounces tomato juice 
3 cups beef broth 
1 teaspoon finely chopped rosemary 
1 tablespoon finely chopped parsley 
Black pepper to taste 

Brown ground beef with garlic and onion in oil in a large kettle or saucepan. Add beans and all remaining ingredients. Bring to a boil. Reduce heat. Simmer 20 to 30 minutes. 

Makes 6 servings 

Nutrition Facts Per Serving: 22 grams carbohydrate, 7 grams fiber, 13 grams protein, 3 grams fat, 98 calories, Lo-Lo


Chicken and Kashi Casserole 

Kashi is labeled as a breakfast pilaf and is often found with the hot breakfast cereals in the grocery store. But it is a wonderful wholegrain side dish for any meal. You'll love the chewy texture in this pilaf and the spices that are reminiscent of stuffing. 

½ medium onion, diced 
¾ cup diced celery 
¾ cup sliced mushrooms 
1 ½ teaspoons chicken flavor base 
1 ½ cups hot water 
1 6.5-ounce package Kashi 
1 teaspoon poultry seasoning 
4 chicken breasts, bone in, skin removed 
Mrs. Dash seasoning 
Salt as desired 

Preheat oven to 375°F. To a 3-quart or larger covered casserole or dutch oven, add vegetables, chicken base, and hot water. Mix well. Add Kashi and poultry seasoning and stir. Arrange chicken breasts on top, bone-side down. Sprinkle chicken with Mrs. Dash and salt as desired. Cover, and bake in oven for 1½ hours. Let sit for 10 minutes before serving. 

Makes 8 servings 

Nutrition Facts Per Serving: 17 grams carbohydrate, 3 grams fiber, 19 grams protein, 3 grams fat, 167 calories, Hi-Lo-Lo


Grilled Pork Loin Steaks with Rosemary 

Be sure not to overcook pork steaks. Use a meat thermometer to be sure that they stay moist and juicy. 

1 pound thick-cut pork loin steaks 
1 tablespoon olive oil 
2 tablespoons rice wine vinegar 
½ teaspoon liquid smoke flavoring (optional) 
1 tablespoon lemon juice 
1 tablespoon soy sauce 
2 teaspoons Worcestershire sauce 
3 cloves garlic, crushed 
2 tablespoons finely chopped fresh rosemary 

Cut pork into 4 pieces. Place all ingredients in a resealable plastic bag. Shake well. Marinate in the refrigerator for at least 2 hours and up to overnight. Grill or broil pork steaks just until they reach 170°F. Serve immediately. 

Makes 4 servings 

Nutrition Facts Per Serving: 5 grams carbohydrate, 0 grams fiber, 24 grams protein, 15 grams fat, 248 calories, Lo-Lo-Lo 


Grilled Salmon Fillet 

Salmon is an excellent source of omega-3 fatty acids. Choose fish several times each week. The fish can also be baked in a foil packet in a 400°F oven for 20 to 30 minutes. 

1 2-pound wild salmon fillet 
2 tablespoons olive oil 
3 cloves garlic, crushed 
Juice of one lemon 
1 teaspoon Worcestershire sauce 
¼ cup soy sauce 
Mrs. Dash or lemon pepper seasoning 

Preheat barbecue grill. Rinse salmon fillet and pat dry with paper towel. Cut a piece of foil 4 inches longer than the length of the salmon. Brush it with olive oil. Lay fillet, skin-side down, on foil. Curl edges of foil up around salmon to prevent juices from running out, leaving the top uncovered. Spread garlic evenly across salmon. Combine lemon juice, Worcestershire sauce, and soy sauce, and pour over fillet. Sprinkle liberally with seasoning. Place salmon fillet on foil about 6 inches from coals or gas flame. Indirect heat is best. Cover grill. Cook 15 minutes. Do not turn. Check salmon. Salmon is done when flesh has turned paler pink and flakes with a fork. Do not overcook. 

Makes 8 servings 

Nutrition Facts Per Serving: 0 grams carbohydrate, 0 grams fiber, 14 grams protein, 11 grams fat, 169 calories, Lo-Lo


Sautéed Vegetables 

Choose your favorite veggies. Cook them lightly to preserve vitamins and antioxidants. 

2 teaspoons vegetable oil 
2 cups of any mixture of the following vegetables: 
    Fresh or frozen broccoli florets 
    Fresh or frozen cauliflower florets 
    Onion, cut in wedges 
    Carrot, sliced thin 
    Celery, sliced into bite-sized pieces 
    Fresh or frozen green beans, whole or cut 
    Mushrooms, sliced 
    Peapods 
    Green, red, or yellow pepper, cut in thin strips 
    Zucchini, sliced thin 
2 tablespoons water 
½ teaspoon lemon juice 
1 teaspoon soy sauce 

Heat oil in a medium frying pan with a lid on over medium heat. Add vegetables. Cook, stirring, for 1 minute. Reduce heat. Add water and cover. Continue cooking for 4 minutes (most of the water will be evaporated). Toss with lemon juice and soy sauce. 

Makes 2 servings

Nutrition Facts Per Serving (using a combination of all vegetables): 7 grams carbohydrate, 2 grams fiber, 2 grams protein, 5 grams fat, 74 calories, insulin-neutral unlimited 

Copyright © 2007 by Cheryle Hart and Mary Kay Grossman

About the Author
Cheryle Hart, M.D., is board certified in bariatrics, the medical specialty of weight management, and in obstetrics/gynecology. She completed her specialty training at the Mayo Clinic and is now in private practice at the Women's Wellness Workshop in Spokane, Washington.

Mary Kay Grossman, RD, is the nutritional advisor of the Women's Wellness Workshop in Spokane. She speaks nationally on insulin resistance and diabetes nutrition. They are the coauthors of the bestselling book The Insulin Resistance Diet.

For more information, visit their website at:

www.feelgooddiet.com.