12 vanilla wafers
3/4 cup fat-free cottage cheese
1 (8 ounce) package Neufchatel cheese, softened
6 tablespoons sugar
2 eggs
1 tablespoon grated lime rind
1 tablespoon fresh lime juice
1 teaspoon vanilla extract
1/4 cup low-fat vanilla yogurt
2 kiwifruit, peeled, halved, and sliced
Line 12 muffin pans with paper baking liners. Place 1 vanilla wafer in the bottom of each liner.
Process the cottage cheese in a blender or food processor until smooth. Combine the cottage cheese with the Neufchatel in a medium bowl and beat at medium speed until creamy. Gradually add the sugar and mix well. Add the eggs, lime rind, lime juice, and vanilla. Beat until smooth. Spoon the cheese mixture evenly over the vanilla wafers. Bake at 350 degrees F for 20 minutes or until the cheesecakes are almost set. (Do not over bake.) Let the cheesecakes cool completely on a wire rack. Remove from the pans and chill thoroughly.
Spread the vanilla yogurt evenly over the cheesecakes, and top each one with 3 kiwifruit slices.
Phase 1: The Strict Phase
For the first two weeks, you’ll eat normal-size helpings of meat, fish, vegetables, eggs, cheese, and nuts. You’ll have three meals a day, plus snacks, and it will be your job to eat until your hunger is satisfied. You’ll shed somewhere between 8 and 13 pounds—mostly in your belly area—and your cravings for sugars and starches will disappear.
Phase 2: The Weight-Loss Phase
In the second phase, you’ll gradually reintroduce "good" carbs into your diet (like fruit, whole-grain bread, and whole-wheat pasta). Using the Glycemic Index as your guide, you’ll learn to avoid the carbs that increase your blood sugar and make you gain weight. You’ll lose 1 to 2 pounds a week, until you reach your ideal weight.
Phase 3: The Maintenance Phase
By the time you reach the final phase of the diet, you’ll have lost weight and significantly improved your blood chemistry to the long-term benefit of your cardiovascular system. You’ll continue to eat normal-size helpings of wholesome foods you enjoy, while maintaining the health benefits you earned by following Phase 1 and Phase 2.
Posted: 9/13/2009 1:30:50 PM