Dinners for Days 133 to 138

133 Broiled or BBQ Salmon or Halibut Steaks from Lighthearted, page 103

134 Red Lentil & Sweet Potato Curry by Kelly Rossiter at treehugger.com:


135 Halibut or Trout with Potato Succotash on General Mills Variety Goodness label

136 Corn and Tomato Scalloped, a simple recipe Marg picked up somewhere about 30 or more years ago when she toiled with feeding four always hungry children:

1 can whole kernel corn

1 large can tomatoes

1 small green pepper, finely chopped

1/3 cup cracker crumbs

1 tsp salt

2 tbsp soft butter

Combine all ingredients in a saucepan or baking dish.

Simmer or bake for 30 minutes.

137 Thai Tuna Wraps from Clover Leaf; this is a great website with lots of useful information including many healthy recipes:


138 Oven Fried Chicken from Ontario Chicken Lover #13, page 10


Have you ever been hungry?

When is the last time you were hungry? I mean “really” hungry. Apparently, North Americans lose the sense of hunger by the time they are 35 years old. Our culture has trained us to prevent hunger and voila – we gain weight, become obese, and suffer many diseases due to overeating. We need to allow hunger to happen and then re-learn how to recognize and respond to it in a healthy fashion.

 Merriam-Webster defines hunger as: 

  • a craving or urgent need for food or a specific nutrient,
  • an uneasy sensation occasioned by the lack of food,
  • a weakened condition brought on by prolonged lack of food.

 Hunger is a totally physical condition. You don’t have to think about it to recognize it. It is a gut feeling without question. However most of us no longer experience it. If you stopped eating right now, it would take 3 days for you to feel real hunger.

Your stomach growling is not hunger. It’s deceiving since your stomach may growl when it expects to eat, not when it is actually hungry. In fact, growls sometimes occur more often after eating than before.

Headaches, light-headedness, and weakness are not hunger. They are the result of sugar-processing issues brought on by years of overeating.


Cover of

Cover of Seven Secrets of Slim People


Vikki Hansen & Shawn Goodman in Seven Secrets of Slim People, Hay House Inc., 1997 introduces a 0 to 10 point scale that quantifies hunger, fullness (satiety) and overeating. This scale is crucial to correcting eating disorders. Leslie Beck, in Heart Healthy Foods For Life, Penguin Group, 2009 discusses eight stages of hunger and its satiety or satisfaction. I know that I maintain a normal BMI if I eat only when I am hungry.

I have modified their ideas by visualizing each stage as a segment of a clock. The hunger phases occur from 0 (or 12) to 6 o’clock and the fullness or over-fullness stages from 6 to 12 (or 0) o‘clock.

0 – absolutely starved; you will overeat.

1 – too hungry to care what you eat; you will overeat.

2 – seriously hungry; can’t concentrate; you must eat now.

3 – moderately hungry; could wait longer.

4 – slightly hungry; you could eat something, but not a large meal.

5 – hunger has almost disappeared; you could eat another bite.

6 – satisfied, comfortable; not hungry and not full  

7 – slightly uncomfortable; you feel the food; you are slightly full..

8 – uncomfortable; sleepy, sluggish; your waistband is noticeably tighter.

9 – very uncomfortable; stomach hurts

10 – stuffed, bloated; Leslie Beck calls this “Thanksgiving Day” full.

11 – in pain; nauseous

The secret to eating properly is to eat only at the 4 to 6 o’clock stages. Stay tuned. There’s more to discuss about hunger and overeating in future posts.

Dinners for Days 79 to 84

79 Cod Baked with Veggies (Potatoes, Carrots, Green Onions)
80 Vegetarian Sweet Potato Chili (with Red Kidney Beans) from recipelink.com

81 Garden Salmon (canned) Loaf from cooks recipes.com


82 Summer Corn & Tomato Pasta on page 84 of New Light Cooking by Anne Lindsay

83 English Oven-Fried Fish (Tilapia) and Chips from womansday.com (Oct 2, 2007 magazine)
 English Oven-Fried Fish 'n' Chips Recipe 
84 Lime Chicken Soft Tacos, #64160 at Food.com
Lime Chicken Soft Tacos. Photo by Lavender Lynn


Dinners for Days 73 to 78


73 Salmon Steaks with Ginger Salsa from Ziggy’s
74 Ribollita from Kathleen Daelemans at foodnetwork.com


75 Red Snapper with Dill Tomato Sauce from Light Cooking page 88

76 Sweet Potato, Apple and Parsnip Puree with Samosas

77 Chopped Salad Wrap (with Tuna), #35640 at food.com



78 Meat Loaf with Herbs from Light Kitchen page 128

Add 20 Years to your life!

Symbol of Okinawa Prefecture, Japan

Image via Wikipedia

“Keeping yourself on the edge of hunger will add 20 years to your lifespan …”
Toronto Star, November 21, 2010
Article by Vivian Song

Okinawa and the Shimaine Prefecture in Japan are the two places in the world with the highest number of centenarians per capita. Researchers feel  that it’s not just genetics that counts. From 50 to 70 percent of aging gracefully and healthfully is based on lifestyle. The lifestyle of these leaders in lifespan is primarily based on moderation. They stop eating when they are 80% full! In addition, their diet focuses on fruit, vegetables, soy and fish.

So calorie reduction is important and has led to a new term or concept – “calorie restriction” and new resources that I plan to investigate:

  1. The New York Times bestseller “The Okinawa Program“, by Craig Willcox, and
  2. The Calorie Restriction Society International.

According to the article, experts categorize how the body’s energy and resources are needed into maintenance, repair, growth and metabolism processes. Extra calories and weight put more pressure on the growth and metabolism categories. Otherwise more energy is available for maintenance and repair, which should lead to fewer age-related chronic diseases.

The lifestyle of centenarians in Okinawa is also described as “uncommonly austere” and active. This report substantiates my nutrition strategy and confirms that my next priority should be an effective exercise program.

There’s always something new to learn. Two other ideas are important and need to be developed as habits:

  • How do you recognize when you are full or 80% full?
  • Is a simpler lifestyle healthier?

Beans ‘N’ Rice

This was an excellent choice to use up red kidney beans sitting in the fridge. Add brown rice, onion, cumin, garlic, bell pepper and cheddar cheese and you can’t miss on the flavour. This recipe is on page 95 of “Full of Beans”.

Haddock Marinara

Great dish by Marie at Recipezaar. It’s easy to prepare and deliciously healthy. Recipe can be viewed at: