Let's Do Lunch Community

See your doctor for approval before starting any new eating program.
The Key to Let's Do Lunch is to "Add a Little Something Fattening" to something nonfattening, to make it Taste Great! Read the New Red Book to find out how this is done!

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First of all, please know that Let's Do Lunch is NOT a "Bean Diet."  We eat a good variety of delicious foods from all of the important food groups.  Beans are just one part of Let's Do Lunch.  They make you feel fuller faster and longer, stabilize your blood sugars, and speed up your weight loss efforts.

Can you do Let's Do Lunch without eating beans?  The answer is "yes" you can.  If you're allergic to beans, don't eat them.  If you're not allergic to beans, you should give them a try, however, even if you consider yourself to be a life-long bean hater!  We have many fabulous recipes on the boards that contain beans.  You'll be amazed that we've even created recipes that are chock-a-block full of beneficial beans in which you can't even see or taste the beans.  Honestly!  

Here are excerpts from one of many studies done, which explains more than you've probably ever wished to know about why you should be eating your beans.......
 
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BEANS HELP FIGHT OBESITY: SCIENTIFIC REVIEW LINKS INCREASED BEAN CONSUMPTION WITH WEIGHT REDUCTION

East Lansing, Mich. (August 25, 2003) - It's not a fad, it's a fact. Eating dry beans can help you lose weight, according to a recent comprehensive scientific review conducted by nutrition experts at Michigan State University (MSU). Dr. Maurice Bennink, professor of nutrition in the food science and human nutrition department at MSU, reviewed more than 25 years of research relating bean consumption and various aspects of health. In addition to establishing the value of beans for weight reduction, MSU's research showed that bean consumption can help reduce the risk and severity of the nation's top chronic diseases: heart disease, diabetes and certain cancers.

"Our report brings together a wealth of scientific evidence proving that beans can help fight the most critical health issues facing Americans," says Bennink. "We found that it takes as little as two to four cups of dry beans per week for people to realize the positive health benefits."

The research identified three key reasons why dry beans can help people lose weight and maintain an appropriate caloric balance: eating beans is directly correlated with increased satiety; beans provide sustained energy; and eating beans can positively affect future food choices. The term "dry beans" refers to both beans that are dry-packaged in sealed bags and those that are pre-cooked in cans. Dry beans include varieties such as Pinto, Navy, Lima and Black beans, but not green beans, string beans or soybeans.

Full … of Beans
Obesity has reached epidemic proportions, with more than 60 percent of American adults considered overweight or obese. While many factors contribute to being overweight and obese, excess consumption of food is a primary cause. Beans can help one eat less because their high-fiber content provides a feeling of satiety.

"Fiber-rich foods provide bulk which makes you feel fuller longer," says registered dietitian Kim Galeaz. "This means you'll register that sense of fullness and satisfaction and will not be inclined to start nibbling too soon after eating."

Low Glycemic Index Foods and Weight Maintenance
Another way beans help curb overeating is because they have a very low glycemic index. Foods with a low glycemic index release glucose slowly into the bloodstream and therefore impart energy over a long period of time. "When you eat beans, your blood sugar stays steady so you maintain energy and are not compelled to refuel as often," explains Galeaz.

The glycemic index is a measure of the effect foods have on blood-glucose levels after they're eaten. In addition to beans, low glycemic index foods include many whole grains, vegetables, fruits and other legumes. High glycemic index foods are rapidly digested and therefore raise the blood sugar levels fairly fast. These include many refined starchy foods (such as white bread, some cereals, white potatoes, instant white rice) and table sugar.

Beans Affect Eating Behavior
Some of the most compelling research uncovered by MSU showed that when people consume low glycemic index foods, they tend to select subsequent low glycemic index foods, setting up a pattern that leads to lower caloric intake and blood glucose and insulin concentrations. Consequently, eating high glycemic index foods causes people to want to eat again sooner than if they ate lower glycemic index foods. And they're more likely to select high glycemic index foods for the next snack or meal.

"Losing weight and keeping it under control is all about choosing nutrient-rich foods that will fill you up, give you energy and not leave you feeling hungry all the time," says Galeaz. "Beans are one of the best choices because they have a low glycemic index. They're also a significant source of protein and essential vitamins and minerals, naturally low in fat and sodium and completely cholesterol-free."  


OK!  Now that you've seen the science behind it, let me give you some tips that have helped many of us on our journeys to good health and optimum weight.
#1-  Eat a hearty portion of a good bean soup as an appetizer before your main meal of the day, and make sure you drink some water with it.  You will consume less of your heavier protein once you've eaten all of these great beans.
#2- You can eat beans for breakfast, lunch, and dinner if you want to!  There's no need to limit them to just once a day.
#3-  Eat some beans every time you're craving bad carbs like potatoes or bread.  They'll give your body what it's crying out for!

Don't believe there are good, delicious recipes with hidden beans in them that alleged "bean haters" will eat?  Try these ones for yourself.  I snuck them into my "bean hater" husband's meals for quite a few years before he finally caught me!  He loved these recipes, and had no idea he was eating so-called "diet food."  (He coincidentally lost several unwanted extra pounds without trying to, due to my trickery.  It's a wife's duty to be tricky sometimes!)  

The Most Filling Tomato Soup Ever:   http://www.letsdolunch.com/boards/index ... pic=1320.0

Chicken & Sweetcorn Chowder:    http://www.letsdolunch.com/boards/index ... pic=1502.0

Pizza Soup:   http://www.letsdolunch.com/boards/index.php?topic=848.0

Beef Potato Pie:   http://www.letsdolunch.com/boards/index.php?topic=689.0

For you non-bean haters out there, you have even more variety to choose from.  Search the recipe boards!  Our "bean queen" Niki has posted some really easy and delicious bean recipes, as have many other members on the boards.  Eat your beans!  You have nothing to lose except cravings, hunger, and excess pounds.

Blessings,

Mary

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