Jack Lalanne : Cooking with Jack (Eat Right and You Can't Go Wrong)

70 Pages·2006·22.149 MB·English

by  Jack Lalanne

Eat Right and You Can't Go Wrong
f
r,
Eat Right and You Can't Go Wrong
Digitized by the Internet Archive
in 2013
Eat Right and
You Can't Go Wrong
by
JACK LALANNE
http://archive.org/details/cookingwithjackeOOjack
ACKNOWLEDGEMENTS
Copyright © 2006 BEFIT ENTERPRISES
in association with Instar Products, Inc.
All rights reserved. No part of this hook mav he reproduced in any form
without written permission of the copyright owners.
The information in this book is intended to increase your knowledge of
cooking with natural foods in their natural state. Good eating habits and a
good overall diet contribute to a healthy lifestyle. The information in this book
is not meant to be medical advice. The information in this book, unless
specifically noted, applies to adults not children. There are many factors that
This hook is dedicated
contribute to medical conditions. Diet plays an important role in good health.
to the memory of Hattie Montez
Genetic susceptibility, aging, and environmental exposure to pathogens and
who worked with me for over 50 years
pollutants are other factors. You should not rely on diet alone to cure or
and was the original cook
prevent disease or substitute foods for medications without consulting your
for many of these recipes.
physician. No single food, or foods of one type, should be eaten to the
exclusion of others for the purpose of preventing or treating specific disease or
maintaining health, except on the advice of your physician. Varying vour diet is
an essential part of achieving better health. Before starting any type of diet or
medical treatment, you should consult with your own physician.
Cover Design: Brooks Wachtel
I appreciate the assistance from the following people who were instrumental
Design and Production: Parker Bliss
in the completion this hook.
Photography: Dan Doyle LaLanne
Colleen Amick 1 leidi Mdoling
Karleyne Bin lord Keith Mirchandani
Published in the United States of America by #
El izabeth Cardenas Linda Modica
BEFIT ENTERPRISES
Phyllis Dorn Joon Sc Jina Oh
¥
in association with
Lynda & Joe Gentile Tony Pa rase an do la
Tristar Products, Inc.
Bertie Gorman Tom Parker
492 Route 46 East
Rick Hersh Lora Porterfield
Fairfield, New Jersey 07004
Elaine LaLanne Gloria Rambaud
Telephone: [phone]
Jon Allen LaLanne Ginnic Rang
ISBN-13: 9-780967-968421 Josef & Jamie Lavi Brenda Rodrigues
ISBN-10: 0-9679684-2-9
Ed Labowitz Dr. Gale ShemwelI-Rudolph, PhD
Bridget Lowe Dan Tischlcr (Muse)
Printed in the USA
Tiko Martin Geovanny Urgiles
John McDonald The Zimmer I ;amil v
4 INTRODUCTION
INTRODUCTION 5
FORWARD
BY ELAINE LALANNE
ack LaLanne has been writing cookbooks tor over 50 years
beginning with Your Health ('oak Book in 1954. This book
established Jack not only as a person who was physically
conditioned, but as someone who knew the value ol proper diet in an
era when cooking with saturated fats white sugar and Hour were the
accepted norm. Even many members of the medical profession scoffed
at him because of his beliefs. When I first met Jack, I was co-host of the
Les Malloy Show, a live 90-minute daily afternoon show at KGC) TV in
San Francisco. Wc shared the same director and office. I was a junk food
junkie, smoked cigarettes, ate bear claws a nd 1 oved chocolate donuts. He
would always look at me and say: “the foods you eat today vou are
wearing tomorrow, so you should be eating apples, bananas and oranges
and if 1 didn’t like you, I wouldn’t tell you th is.” I looked up at him with
my cigarette and said "Oh Yeah”! 1 would always poke fun at his ideas
and generally dismissed everything he said until one day I noticed places
on my body were beginning to sag and the cigarettes were sapping my
energy. At the time, Jack offered a noontime fitness class for any one at
the studio who wanted to participate. 1 decided to put away my
cigarettes and start participating in the class. Soon after, I quit smoking
and began asking Jack about diet. I le would take me to lunch and began
to show me his idea if a proper meal. Since I grew up on meat, potatoes,
butter, bread, sugar and cream, 1 was truly introduced to a new way of

eating. I le would bring brown rice to the restaurants and order a salad
of all raw vegetables. In those days, salads consisted solely of lettuce and
tomatoes. You would never find raw mushrooms, cauliflower, broccoli,
zucchini, bell peppers and many vegetables common in today’s salads in
Elaine and Jack in 1954. Elaine and Jack 30 years later.
the salads of the 1950’s. I can still hear many a waiter saying, “raw
mushrooms? You mean raw mushrooms”? 1 became a convert, eating

fish, chicken, turkey and soups with no cream or butter. J broiled
everything I used to fry, drank skim milk instead of whole milk and cut
out all white flour and sugar products. It paid off! My skin became
6 INTRODUCTION
INTRODUCTION 7
A contemporary photo of Jack & Elaine in their kitchen.
smoother and tighter; I re-proportioned my body though exercise and
even my eyesight became more acute. I’m sure by now you are
wondering how Jack and I ever got together? The answer is actually very
simple. We danced at a company party and we have been dancing ever
since!
Jack at age 50. Jack at age 90
I
Th is book is written to help you with your nutritional needs. You will
note that the cover of this book shows a number of the books Tack has
t seems that everywhere 1 go, people say to me: “You must have had
written since 1954, however, in the 20 years prior; he was developing
some good genes. Your mother and father must have been very
th esc diets and an ideology of proper food consumption through trial
healthy people.” Nothing could be further from the truth. It seemed
and error, which he first introduced in 1954 when he wrote Your Health
that early in my life my mother and father were constantly sick. I also
Cookbook. Together with reformulated recipes from these books, he has
v w m 9
remember that my uncle and grandfather were constantly ailing. As a
also included many of his favorites from today’s most modern recipes
child 1 was a “sugarholic" and was sick all the time. By the age of fifteen,
for your enjoyment. You will find that these recipes, suggestions and
I was a junk food junkie. I had boils and pimples and needed arch
teachings are sensible, simple to follow and easy to understand. They are
supports and glasses. I frequently had blinding headaches so bad 1 used
time-proven and people tested. In fact, I encouraged him to include the
to pound my head against the wall because I couldn’t stop the pain. I was
meal he fixed for a number his friends and me at the beginning stages of
getting failing grades in school. I was thinking about suicide.
our courtship wherein I was totally impressed! You’ve heard the
expression “The way to a man’s heart is through lus stomach,” well; you
When I reached my middle teens I was so sick I had to drop out of
might sav' the way to mv heart was not only Jac k’s enthu siasm, mental
school tor six months. It was during this time that a neighbor, Mrs. Joy,
attitude, singing and dancing, but also his cooking. He changed my
suggested that my mother take me to a lecture in Oakland, California. I
eating habits and literally taught me a different approach to meal
didn’t want to go, but my mother dragged me along. That lecture
preparation ultimately handing me a new Lifestyle.
became a turning point in my life. This man, Paul Bragg, was inspiring.
He said that I could be reborn, meaning that if I would obey Nature’s
Happy Healthy, Cooking!
laws, improve my eating habits, and take up an exercise program, I could
Elaine LaLanne
change my body. I immediately stopped eating white flour and white
8 INTRODUCTION
INTRODUCTION 9
sugar products, ate foods in their natural state as often as possible, and
1950s I worked with a biochemist and developed one oi the first
joined the local YMCA. 1 was inspired! My goal was to have a healthy
powdered protein drinks, I called it Instant Breakfast.
body, play sports, and be a good student. 1 bought a copy of Gray’s
Everyone seems to have an idea about nutrition. Someone will say, “Eat
Anatomy and read it cover to cover. 1 went back to school, became
this!" Another will say, “Don’t eat this!" or “Don’t eat that!” Or they’ll
captain of the football team, an A.A.U. wrestling champion in my
say, “Combine this with that” or “Don’t ever combine this with that” or
weight class for the State of California, sol cl dates and nuts on the side as
“Eat two meals a day” or “Eat three meals a day” or "Eat six meals a
a part-time job, and preached nutrition to my classmates. 1 also set up a
day” or “Eat more carbohydrates” or “Eat more protein.” I’ve been
gym in my backyard. 1 built exercise equipment of my own invention.
studying nutrition for almost eight decades and I can see why there is so
Firemen and police ofticers came to mv backyard to work out on my
much confusion. I have tried about every diet there is. When I was
equipment. This was while I was still a high school student. I would put
w
training for the Mr. America contest years ago, the big thing was to hulk
them on individual programs aimed at their specific exercise needs and
up bv eating a lot of red meat. I was eating two to three pounds of red
I’d also put them on healthy meal menus, while continually checking
meat a day. I wasn’t feeling that great while on this regime and discovered
their progress.
it was because I was getting too much protein from animal sources. For a
In college I wanted to become a medical doctor, but after thinking about
while I went so far as to experiment with drinking steer blood that 1 got
it gave up that idea because I felt it was more important to help people
from the local slaughterhouse. I should explain why I did this.
before the}’ became sick. 1 opened the very first physical culture studio
Being interested in athletics, I read about different people all over the
in the country. In 1936 there was no place a person would go to work
world and researched the sources of their athletic abilities. I was
out with weights other than boxing and wrestling gyms, which were
fascinated with the Masai tribe in Kenya, Africa. For the most part, they
called sweat boxes. 1 wanted people to have a nice atmosphere in which
were herders engaged in cattle raising, but they were also noted for their
they could work out, a place with rugs on the floors, plants all around,
great athletic accomplishments and their great height. They lived on
clean block-glass showers, steam baths, and health foods. So I opened
milk, blood and meat they took from their cattle. The adults would
just such a place on Fourteenth Street in Oakland, paying $43 a month
drink straight blood and the children half blood and half goat’s milk, and
rent. The gym was on the second floor and the health food store was on
they were one of the healthiest and longest-lived tribes in Africa. So 1
the first floor. People made tun of me. They called me a muscleman,
got the bright idea that what was good for them ought to be good for
crackpot, health nut. Doctors told people they shouldn’t go to that Jack
me. Why not try it? So every morning I went down to the slaughter
LaLannc’s or they’d get muscle bound. 1 went to the local high schools
j j j n o
house and drank a quart of steer blood. I did this for about six weeks.
in a tight T-shirt and talked to the skinny kids about building muscles,
Now as you can imagine, this wasn’t the most socially acceptable thing
and to the heavy kids about eating right and working out. I had to sell
to do, but I really felt pretty good on it until one day a blood clot got
the parents on the idea. When the kids started getting good results, the
caught in my throat. That did it! That was the end of my blood-drinking
parents began coming, too. 1 even earned a degree in chiropractic in my
days. It was good timing, as I was pretty much finished with my
attempts to further better understand the workings of the human body.
experiment anyway. 1 tell that story not to shock you, but to show you
From time to time, to keep clients interested in working out, 1 would
that I have tried just about everything you can imagine in attempting to
invent a new piece of equipment. That is how the first weight selector,
experiment on myself to learn what nutritional practices work best.
leg-extension machine, and the first pulley-based exercise machine came
I am a firm believer that what you put into your mouth has a lot to do
into being. In those days I never thought to patent anything and now
with how you look and feel. Nutrition and exercise go hand-in-hand.
those concepts arc used ail over the world. On the nutrition side, many
You can eat perfectly, but if you don’t exercise you will lose your muscle
of mv students didn’t want to take time to eat breakfast, so in the late
tone. On the other hand, if your diet is not perfect but if you exercise
10 INTRODUCTION
INTRODUCTION 11
vigorously, vou can get bv. I feel that 1 watched mv father commit
Health Cookbook, I was surprised to learn how many people were
O / 7 jf CT / J
suicide with his knife and fork. He didn’t go along with mv
interested in eating healthier foods. I promoted the book on my local
O O J
philosophies. I’d say to him, “Dad, come exercise with me.” I Ic’d reply,
T.V. show in San Francisco and it did surprisingly well in an advertising
“Aw, kid, that exercise is just for you voting kids.” \ly father’s big hobbv
environment monopolized by cigarettes, white bread, sugar based
* Jf id C1 «r CT1 &
was shopping for food. His favorite foods were cheese, meats, and
cereals, soft drinks, and candy bars. Soon after, 1 began distributing
butter—primarily foods that were dairy products. 1 le died at a very
booklets containing recipes to my viewers who hungered for more. My
voting age and I am convinced that the excessive amounts of fat from the
television show went nationwide in 1959 and I received more and more
J O O'
meats and cheeses contributed to his early demise.
requests for recipes. In 1960,1 answered with a book entitled The Jack
LaLanne Way To Vibrant Good Health which became an instant best
Now mv mother was just the opposite. She was also a sickly person and
had to go to the sanitarium around the time I started mv gvm in the seller and was critically acclaimed across the country. In 1961 and 1962, I
J Jf
O J O'*
wrote two more books, Foods For Glamour and Abundant Health and
backyard. When she came home she saw this tremendous change in me
Vitality After 40. both of these books contained recipes as well as
and wanted to learn more about nutrition. She went right along with mv
exercises. Seven years later, after extensive travel for personal appearances
program of exercise and nutrition and continued until her death at the
and lectures, 1 wrote Jack LaLanne's Slim and Trim Diet and Exercise
age of ninetv-four. 1 feel that because of the change in her eating habits
Guide. This book contained the most comprehensive diet regimen I had
she added some twenty to twenty-five years to her life span. On the
created to date and still is as viable today as it was in 1969. 1 have chosen
other hand, I feel that my Dad took about twenty-five years off his life
to include updated elements of the Diet and Exercise guide in this
because of his lifestyles and his eating habits.
J o
current hook because I still teel these elements should be a necessary
Everything we do in life is a matter of habit. I labits make vou what vou
part of every health conscious person’s daily routine. In 1973, 1 decided
arc, and me who I am. My mother just took a few' bad habits and
to write a book entitled For Men Only. Up until that time I had been
exchanged them for good habits. Now mv Dad didn’t change anv of his
known as the “I lousewifes Conscience” thanks to a clever writer at T.V.
habits and look what happened to him That was a good object lesson
Guide. I had not written a book specifically for men since 1950 but Tor
for me.
Men Only changed all that. It too was well received by the public and
As many of you know, I have spent the last 75 years of my life on an contained some of my latest recipes as well as many of my exercise
odvsscv of healthy living. Mv feats of physical strength have been well secrets just for men.
J J J O J Ip1 Q
documented, but most people do not know that in order to have the
In 1992, following extensive lecturing and personal appearances, I helped
strength and endurance needed to accomplish physical feats, a proper
my wife, Elaine, write Eating Right For A New You. This book focused
diet is paramount. That is why lor the past 75 years, 1 have been on a
specifically on proper diet and nourishment along with recipes and
scientific dietary regimen to supplement mv daily workout routine. In
menus for peak nutrition after fifty. Finally, my current book. Revitalize
early 1930s, when I was a teen, my mother and I would have to develop
Your Fife, written in 20C3, represents my core philosophy over the past
healthy recipes because at that time people were not very conscious
nine decades and contains many of mv secrets for a better life. All this
about the kinds of foods they ate. Cakes, pies, white sugar, flour and
said, take pleasure in this cookbook knowing that I have given you the
lard dominated everyone’s dailv diet. We had to be very creative to make
very best of my nutritional secrets from a lifetime of proper exercise and
J J *
the foods 1 needed to put into my body to stay healthy. Of course we
of course, DIET!
did quite a bit of experimenting and came up with all kinds of
Jack LaLanne
concoctions, some were great and some were abominations. As a result
of this, I became quite a healthy gourmet cook over the years and
decided to write a cookbook in 1954. Following the publication of Your
12 INTRODUCTION
INTRODUCTION 13
FOOD AND DIET
It has nothing to do with whether you’re rich or poor, it simply means
the American public must have more knowledge about what to eat and
then have the will power to follow a good, well-balanced nutritional
eating program. In order to do this, we must include in our diet foods
My philosophy, based on my experience as a nutrition pioneer, which
from the basic food groups:
has involved intensive study and experimentation with just about every
diet you can think of, can be summed up in one sentence: Correct eating
1. GRAINS Make halt your grains whole
does not mean staying on a boring, rigid diet that never varies. It is a
2. VEGETABLES Vary your veggies
matter of not overindulging. Just cat good, wholesome foods in proper
3. FRU1 TS Focus on truits
amounts in as much as their natural state as possible. EAT RIGHT
4. MILK Get your calcium-rich foods
AND YOU CANT GO WRONG! It’s really as simple as that.
5* MEAT & BEANS Go lean with protein
All right then, just what do l mean by food in its natural state? 1 mean
fresh, wholesome food that has been prepared to maintain its full
nutritional value as much as Mother Nature intended. Therefore, to me,
proper preparation of food is essential because food is the “clay’ we use
to build and repair body tissues. As I have said many times before, I
believe our lives are based on two ingredients: What we believe, and
what we eat. If we keep stuffing the wrong kind of foods down our
stomachs, were eventually going to pay the price.
Just for a moment, compare your body to an automobile. Don’t laugh...
go ahead and think about it. What would happen if you put water in
your gas tank? Your car wouldn’t run very well, would it? Well, what do
you think happens when you put inferior “luel” into your body? You
eventua 11 y won’t run to well, either! Many people wonder why they are
worn out and listless all of the time. They may have run out of gas,
that’s why.
d
This isn’t to surprising, actually. In fact, I have felt for many years that
we Americans arc the most over-fed, undernourished Nation in the
world. This is pretty hard to believe when you take into consideration
the quality and quantity ot crops of that are available every year to each
one of us.
According to a recent report 1 read from the United States Department
of A griculturc, twenty percent of America s population eats
nutritionally poor diets. The report also stated that this decline of the
American diet is the first recorded since the Department started taking
surveys back in 1936.
us DA Courtesy of US- Department of Agriculture
Center for Nutrition Policy and Promotion
14 INTRODUCTION
INTRODUCTION 15
Find your balance between food and physical activity
• Be sure to stay within your daily calorie needs.
• Be physically active for at least 30 minutes most days of the week.
• About 60 minutes a day may be needed to prevent weight gain.
MyPyramid.gov
• For sustaining weight !oss, at least 60-90 minutes a day may
STEPS TO A HEALTHIER YOU be required.
• Children and teenagers should be physically active for 60 minutes everyday,
or most days.
Grain Group: Make half your grains whole
Know the limits on fats, sugars, and salt (sodium)
• Eat at least 3 oz. of whole-grain cereals, breads, crackers,
rice, or pasta every day • Make most of your fat sources from fish, nuts, and vegetable oils.
* I oz. is about 1 slice of bread, about 1 cup of breakfast
• Limit solid fats like butter, stick margarine, shortening, and lard,
cereal, or 1/2 cup of cooked rice, cereal, or pasta
as welt as foods that contain these.
• Check the Nutrition Facts label to keep saturated fats, trans fats,
and sodium tow.
1 Vary your veggies
• Choose food and beverages low in added sugars.
* Eat more dark green veggies like broccoli, spinach,
Added sugars contribute calories with few, if any, nutrients.
and other dark leafy greens
* Eat more orange vegetables like carrots and
sweet potatoes
USDA Courtesy of ll.S. Department of Agriculture
* Eat more dry beans and peas like pinto beans,
Center for Nutrition Policy and Promotion
kidney beans, and lentils
Selecting and Preparing Food
Fruit Group:
Focus on fruits
• Eat a variety of fruit
The preceding pyramid was recently updated and released by the
• Choose fresh, frozen canned, or dried fruit
USDA and stresses the balance between food intake and physical
• Go easy on fruit juices
Fruit Group activity demonstrating that exercise is an important component to
Focus on fruits
leading a healthy lifestyle. 1 have been preaching this philosophy for
over 70 years and I know many of you have heard me sav, “Exercise is
Milk u : Get your calcium-rich foods
king, nutrition is queen, put them together and you have a kingdom”.
• Go low-fat or fat-free when you choose milk, yogurt,
and other milk products
My core beliefs call for at least four to five pieces of fresh fruit per day
* !f you don't or can't consume milk, choose lactose-free
as well as five to six servings of raw vegetables. 1 usually cat ten raw
products or other calcium sources such as fortified foods
and beverages
vegetables finely chopped in my salads. You can choose to prepare these
foods as follows:
1. Select and serve raw, once or twice a day, fruits and vegetables of
Meat & Beans Group: Go lean with protein
which a portion can be left uncooked. Ideally, truits and vegetables
* Choose low-fat or lean meats and poultry
should be as fresh as possible. Always select the brightest, freshest
* Bake it, broil it, or grill it
* Vary your protein routine - choose more fish, beans, peas,
colors - pick tender, young carrots with deep golden hues, and celery
nuts, and seeds
Meat & Bean Group
that is deep green rather than bleached white. When selecting fruit,
Go lean with pfotein
pay attention to eye appeal, general appearance, firmness and