Tuesday, March 28, 2000

My Dan Inosanto 3/99 seminar notes

I had a chance to attend a Guro Dan Inosanto seminar, follows are my notes.

DAN INOSANTO SEMINAR NOTES
3/13/99 & 3/14/99 11AM TO 5 PM BOTH DAYS
HOSTED BY NICK SACOULAS/PROGRESSIVE MARTIAL ARTS
BAYSIDE, NY
ASSISTED BY T. ABE

NOTABLES

PARTICIPATING IN THE SEMINAR:
Rick & Amy Tucci, Jeff Jones, Bernie Dudley of Princeton Academy of Martial Arts 

NON-PARTICIPATING:

Chris Sayoc of  Sayoc Kali  + demo by 2 of his students

A fencing instructor from Manhattan (did not hear the name)

A Machado Jiujitsu representative who also teaches Capoeira (did not hear the name)





BEGIN 3/13/99

JUN FAN GUNG FU

Vs. jab

Woang pak
Jeet pak
Shoulder roll

Suffix = ??? (forgot if there was a followup or not)

Vs. lead kick

Ha pak
Dwor ma
Ngou sao

Suffix = ??? (forgot if there was a followup or not)

Vs. rear kick

Catch
Shoulder roll

Suffix = ??? ??? (forgot if there was a followup or not)

JUN FAN TRAPPING (using focus mitts)

Vs. jab-cross = parry jab and shoulder roll cross
Vs. jab-cross = catch jab and cover cross
Vs. rear kick – rear dum tek
Vs. rear kick – step back

Above were suffixed with  cross, hook, cross, lead round kick, rear round kick

Vs. jab-cross = parry jab and bob & weave cross + single kick followup
Vs. jab-cross = parry jab and bob & weave cross + ABC followup
Vs. kick = ha pak
Vs. kick = ha pak + rear round kick followup
Vs. kick = ngou sao + front kick followup

JUN FAN PUNCHING SERIES

Jab, cross, high hook, cross
Jab, cross, body hook, cross
Jab, cross, uppercut, cross
Jab, cross, uppercut, overhand (?)
Jab, lead hook, cross, uppercut, overhand (?)

JUN FAN TRAPPING

ABD to SAA
ABD to ABC (Hand range to kicking range)
ABD to ABC (Kicking range to hand range to kicking range)
ABD to HIA to ABC
ABD to 2xHIA to ABC

KALI SINGLE STICK DISARMS

Coordination Drill = #1-#2-#1, Low Backhand, High Backhand, switch hands and repeat

My notes are sketchy here, must compare with someone else.

I remember doing the vine and either the strip and/or quick release.

KALI SINGLE STICK CHOKES

Stick on back of neck and live hand grabs stick
Continued from above, but put all your weight down and turn for takedown
A takedown (???) into a branch armlock

Quick switch – punyo
Quick switch – middle of stick into collarbone (???)
Quick switch – end of stick takedown (same technique was demonstrated with a cane)

Above prefixed by disarms

MAPHILINDO SILAT

Split entry, eyejab, elbow, knee, then step on foot
This technique was done with or without sarung

Sketchy notes follows:
Puter kepala to head lock
Puter kepala to step in and throw
Puter kepala to twist
Puter kepala to juji gatame

BRANCH UP/BRANCH DOWN ARMLOCKS

No notes were taken = ???

END 3/13/99



BEGIN 3/14/99 JUN FAN GUNG FU RIPOSTE COMBINATIONS Direct riposte Indirect riposte Compound riposte (this is Bruce’s term, Dan changed it to Riposte in Combination) Depends on range for riposte followup – you may be close or further away – range will dictate the followup Vs. the lead leg kick Followups: Cross-Hook-Cross Hook-Cross-Hook Jab-Cross-Hook-Cross Kick to Lead leg Kick to Rear leg Above had a prefix of the lead leg shin to block the kick (Jeet Gerk) Vs. the lead leg kick = use the cut kick Vs. the rear round kick = ??? Vs. the jab-cross = parry the jab, cover the cross Above had a suffix of right elbow, right knee, right round kick COUNTERS TO THE JAB Split entry and hit low (ha da) Split entry and hit high (loy da???) Above had a suffix of right elbow, right knee, right round kick COUNTERS TO THE CROSS Inside deflection (cover) #2 Straight Knee [from Muay Thai] Parry the cross and hit low Parry the cross and like split entry – hit with uppercut Ngou sao + followup Parry and teep Slips and bumps [from Muay Thai] Jeet sao (shoulder stop or bicep stop or crook of arm stop) Parry kick to lead Do not remember if there was a consistent suffix to the above or if it varied JUN FAN TRAPPING Pak pak Pak switch (kali wedge) for crossing centerline – pak lop (???) Above had a prefix of PIA bil jee to low kick SENSITIVITY DRILLS Hinge or Bamboo Ball & socket MAPHILINDO SILAT Step in, foot in opponent’s inside foot and pull Jerk hand down and to the side to move body, outside pull with your foot Back sweep Above had a prefix of split entry GUNTING SERIES Vertical gunting outside Vertical gunting inside Backhand gunting Inward gunting Split entry to gunting (???) Above had a prefix of step on foot and push
 
(???) SERIES

Standing behind opponent and reach under both arms and double shoulder pull down
Hit groin and overhook
Hit groin and underhook

Above had a prefix of branch armlocks or chokes (???)

(???) SERIES

Teaches the branch armlocks (my notes are sketchy here)

1 knee on top cross body armlock (standard juji-gatame)
2 knees on top cross body armlock (like juji-gatame but both knees on top)
Leg scissors cross body armlock (one foot under neck, other foot on top of neck) – use foot under neck to flip opponent onto his stomach and lockflow

KALI DOUBLE STICKS

Drill:  

Double sticks vs. double sticks
Feeder - as in Kob Kob alternating right and left: high, middle, & low strikes
Trainee guntings all the strikes and returns a high backhand

Drill:

Feeder circling around trainee
Feeder throws:  1 4 3 2 5 12 11 6 7 8 9 10
Trainee guntings

Traditionally was taught in a circle and multiple attackers attacked the trainee

KALI STICK AND KNIFE (BASTON Y DAGA)

Drill:

Feeder circling around trainee
Feeder throws:  1 4 3 2 5 12 11 6 7 8 9 10
Trainee guntings

#4, #3, backhand thrust (#6?)
#4, #3, #2

Gunting and disarm

Some kadena reyal combos (my notes are sketchy)

The pool cue from Pekiti Tirsia was shown briefly

KALI SINGLE STICK TAKEDOWNS AND CHOKES

(use soft sticks)

Quick switch and push down on collarbone
Quick switch and use punyo and trip (like/is cane takedown ???)
Vs. live hand – quick switch, hit live hand, and takedown on opponent’s live hand (???)

Quick switch on stick side, punyo and like nunchuku, reach under and grab stick to switch hands + ??? 
If fail with above technique, flow to putting stick around neck and takedown (like puter kepala) – stick on neck, reach arm under neck and choke (???)

My notes are sketchy here too.

END 3/14/99





Other Dan Inosanto notes from my old site:






STICKGRAPPLER'S NOTE: 

Posted on 1/31/2017 to mirror my old archives http://stickgrappler.tripod.com/fma/dan399.html by backdating to 3/28/2000.

Thursday, March 23, 2000

Dealing with Jailhouse Rock...






Subject: Dealing with Jailhouse Rock...
From: Jinxer
Date: 01-Oct-99 | 04:56 PM

There is one thing that defeats any Jailhouse Rock move... it's called a shank.

My brother did an 8 year term and was released 2 years ago. Part of that at Corcoran state prison and part of that at Folsom.

He has never heard of jailhouse rock. And has never seen anyone do any type of martial arts in prison. He said that fist fights were very rare. And when they did occur, it usually didn't just end with a fight. It usually ended with one of them shanking the other one.

If Jailhouse Rock exists, it is only used among blacks. When a black guy had to be dealt with by the Mexican Mafia, they did not fight him, they walked right up behind him and stuck something in his neck.

Jinxer.

And like Snoop Doggy Dogg says in the song Little Ghetto Boy - "You better be strapped with your shank cause ain't no fist fights."




Other 52/Jailhouse Rock posts:






NOTE: Posted 10/12/2015 as of 3/23/2000 to mirror date of my original post from my old archives which has been deleted by Tripod without my knowledge. You can see the Internet Archive's link Dealing with Jailhouse Rock... of its snapshot of my old archives.

Sunday, March 05, 2000

The Gracie Diet

THE GRACIE DIET
 
TABLE OF FOODS CHEMICALLY COMBINED
 
GROUP A:
Foods That Combine With Each Other Plus One of Group B:
Almond
Artichoke
Asparagus
Avocado
Beets - red
Brazilian Nuts
Broccoli
Butter
Cabbage
Carrots
Cashews
Cauliflower
Celery
Chicken
Cocoa
Coconut -dried
Corn on the Cob
Crab Meat
Crabs
Cucumber
Eggplant
Eggs - chicken/fish
Endive
Fat in General - oils, etc.            
Fish
French Beans
Garlic
Green Beans
Green Mustard
Green Onions
Green Peppers
Hazelnuts
Leeks
Lettuce
Lobster
Meats
Mushrooms
Mussel
Octopus
Olives
Olive Oil
Onion
Oregano
Oysters
Parsley
Peanuts
Peas - fresh
Pumpkin
Radishes
Savoy Cabbage
Sesame
Shellfish                             
Shrimp                                            
Spinach
Squash
Squid
Thistle
Tomatoes - Sweet
Turnip
Walnut
 
 
Group B:
Foods That DO NOT Combine With One Another:
Barley
Breadfruit
Chestnuts
Chick Peas
Corn Flour
Corn - dried
Dried Beans
Dried Peas
Flower of Mandioc
Yams
And all other  starches and flours   
Oats
Pearl Barley
Potato
Rice
Rye
Soybean
Sweet Potato
Wheat and Derivatives        
Macaroni
Lentils
 
 
 
Group C:
Foods That Combine With Each Other Plus One of Group B
If They Aren't Prepared in Fat:
Apple - Delicious
Bananas - dried. baked or cooked  
Cream Cheese
Cheese - fresh, cottage
Persimmons
Plums
Dates
Grapes - Muscatel
Guava
Honey
Jaca Tree Fruit
Melons -honeydew, cantaloupe
                crenshaw, casaba
Watermelon
Papaya
Sweet Pears - D'anjour, Comice
Prunes
Coconuts - fresh
Ricotta Cheese
Figs
Raisins
Sugar Cane Syrup
Syrup
Coffee / Decaffeinated
Teas of:
      Leaves / Peals of Oranges
      Lemon Peel
      Black / Herb Tea
 
 
 
Group D:
Foods That DO NOT Combine With Each Other Or Anything Else:
Apple - acidic
Apricot
Blackberries
Cider
Cherry
Currants
Curdied Milk                                      
Grape - acidic
Grapefruit
Lemon
Loquat
Yogurt
Mango
Peach
Pear - acidic
Plum - acidic
Pineapple
Pomegranate                                
Orange
Quince
Raspberry
Strawberry
Tangerine
Kefir
 
 
 
Group E:
Raw Bananas Combine With:
 
Apples - Delicious
Cheese
Cream - fresh
Figs - fresh
Grapes - Moschatel
Melons - sweet
Watermelon
Sweet Pears - D'anjour, Comice
Prunes- sweet
Persimmon
 
And all other sweet
fruits when fresh                              
Do Not Combine With:
 
Avocado
Butter
Dried Fruits
Honey
Olive Oil
Oil and Sugar in General             
Sugar Cane Prunes -
     syrup/ juice
syrups
 
 
Oil and fat in general
(all of Group B)
 
 
Group F:
Milk Combines With:
 
All of Group B
Banana - raw or baked
Saccharin and similar
Cooked Yolk
Milk derivatives except:
   curdied milk
   kefir
   yogurt (and other curdied            
   milk products)
Does NOT  combine with:        
 
All of Group A
Fruits in general
Egg Whites
Meats
Oily Fruits
Olives
Sugar in General
Oils and Fats
Sweets in General
 
 
OBSERVATIONS:
Egg yolk. raw or cooked, fresh coconut, brewers yeast, coffee, and several kinds of
teas are compatible with any food, for they are considered neutral.
 
AVOID:
Sweets and canned foods in syrup, pepper, clove, cinnamon, mustard, pickles, vinegar
 
DON'T EVER EAT:
Pork of any kind.
 
NOTE:
Bread, to be less fermentable, shall be made out of pure or natural flour and eaten
24 hours after baked.  Then should be eaten as toast or oven warmed.
 
 
 
 
IMPORTANT:
In order to avoid a chemical conflict, it is ESSENTIAL that meals are
at LEAST 4 and a half hours apart.  DO NOT ANYTHING BETWEEN MEALS.
 
 
 
Group A
Cooked Food:
 
It is best to make your own food at home until you become familiar with these
eating habits.  This way, it will become easier to decide what to eat at
restaurants or fast food places.  Many restaurants use a wide variety of
condiments, spices and sauces which are not recommended on the "Gracie Diet".
Keep this in mind when ordering.   You want to eat as much basic fresh foods as
possible.  If you are in a situation where you are eating on the run, it is best to go
to the nearest grocery store and get some fresh fruit or vegetables and make a
meal this way or you can get a fish/chicken or meat sandwich, (no condiments).
DRINK WATER.
 
French fries would not combine with this because potato does not combine with
bread.  Maybe you will want to order 2 or 3 sandwiches because nothing else
combines.  It is ideal to have your cooked meal in the afternoon with a fruit meal
in the evening as it is easier to digest.  This is almost impossible for most of us
to arrange.  Remember that melted cheese is not  the same as fresh cheese.  The
composition changes when melted and it becomes a "fat" and only combines with
cooked foods.  For instance, melted cheese on crackers does not combine with
fruits.  But the same cheese NOT melted can be eaten with fruit.  The milder the
cheese the better.
 
 
Group B
ABOUT STARCHES:
 
No two starches can be eaten at the same sitting.  For example, rice cannot be
eaten with beans.  Beans do not combine with tortillas, potato does not combine
with bread, yet wheat noodles combine with bread because they are derived from
the same starch - wheat.  Remember the nutritious Brans like Rice, Oat and Wheat
bran - would combine well with their proper family.
 
 
Group C
SWEET FRUITS:
 
All sweet fruits combine with each other and one starch and cheese (fresh), see Group C.
Dried fruit of the sweet kind also combine with fresh sweet fruits, (i.e. dried pears/papaya, etc.,
with the exception of banana).  It is fun to experiment with various juice blends.  The calendar of
suggested meal ideas gives some ideas on where to start and what fruit best combines with another.
We use a juicing machine and blender frequently when preparing our meals.  A juicer is used for
such fruits as apples, hard melons, carrots, pineapple and oranges.  You can also
use the juicer for making "ice cream" from frozen fruits or fruit blends.
Suggestions:  peel and freeze bananas, then put through the juicer;  blend melon
juice, pear, dates and cheese - freeze and then put through the juicer is another
idea.  The blender is essential in combining the juices with additional fruit and to
make juice from some fruits such as watermelon and grapes.  (See the Food
Preparation Instruction Sheet)  When the blender is used to make juices, you then
want to put the mixture through a juice bag (made of thin/strong cotton or nylon)
or use a screen/sieve - to take out the seed particles.  We happen to use the
juicer/blender a lot because it is quick and extracts maximum amount of juice
from fruits and vegetables.  By all means, eating foods naturally without juicing
or blending is fine too.  In fact, this is often necessary when eating away from home.
 
 
 
WEIGHT LOSS
 
If you want to lose weight, it is best to cut out most starches and fats.  You will
not feel like you are starving if you just remember to ear lots of what you have
chosen for that meal.  An example of a weight loss diet would be to have two
meals a day consisting of fruit, and one cooked meal a day of foods from Group A.
 
 
 
GROUP D
ACID FRUITS:
 
Never mix one kind of acid fruit with another - example; oranges do not combine
with grapefruit.  It is better to eat acid fruits in the morning.   Because you should
not mix other foods with acidic fruits, remember to eat as much as you can in one
sitting.  You can juice many of the fruits or eat them just as they are.  It is
advisable not to eat the pulp of some fruits.  For example, when you sit down to
eat 10-15 oranges, depending on their size, chew the orange or juice it and spit
out the pulp (which is too hard to digest).  Summer fruits (peaches and plums), can be
eaten completely without discarding the pulp (since the pulp is softer and easier to digest).
 
 
DOES MILK DO A BODY GOOD? 
 
Sorry friends, the dairy industry is not concerned about doing your body good.  The
truth is, the less milk you drink, the better.  Even in nature, the animals only drink
milk during their formative years.  After reaching adulthood, their body simply
does not need milk anymore.  Since many people enjoy drinking milk and may think
it's healthy for them, let me remind you that this is simply not true.  In fact, milk
causes your body to produce too much mucus.  However, if you do drink milk,
remember it only combines with: all group B (breads, cereals), mild cheeses and
butter/margarine or bananas.
 
NOTE:  No soft drinks or alcohol should be consumed.
However, if you don't want to stop, at least eat right!!
 
 
 
 
 
IMPORTANT REMINDERS
 
All meals shown on the Breakfast/Lunch/Dinner Calendar (included in this pamphlet)
are complete in that they contain all the groups possible for each meal.  Whenever a
starch is shown, another can be put in it's place.  For example, rice with fish can be
changed to potato with fish or any other starch you prefer for that meal.
 
Wait at least 4 and a half hours between meals to be sure all food is digested before
starting another meal.  If you do not feel hungry after 4 and a half hours, that usually
means your food is still digesting, so it is best not to eat.  Eat as much as you can at
each meal to hold you over until the next one.  Only water can be consumed between meals.
 
Always peel the skins off any fruits or vegetables.  Many poisonous insecticides are
used.  Stay away from juices found in cans or bottles even if it says that they are
100% natural and have no preservatives.  You can be sure they have been on the shelf
longer than a few days.  Nothing can be compared to the fresh fruit juice you make
before you sit down to eat.
 
When eating sweet fruits, remember cheese and crackers are optional and don't have
to be eaten with every fruit meal (especially if you want to lose weight).
 
When eating cooked foods, there are a few treats you can include to give more variety
such as: raw nuts (pecans, cashew, almonds, walnuts), alfalfa sprouts, avocado and
the different brans (rice, oat, wheat).  Avocado/cashews (or any other high protein
nut), can be considered an adequate substitute for meats, fish and eggs.
 
Remember, milk only combines with:  starches, butter, cheese or bananas.
 
Vegetable juices are shown with many cooked meals but this does not mean you
should have it every day.  You can drink carrot juice plain or add other vegetables to a
carrot base, such as celery, cucumber, bell pepper, radish, beet, garlic, etc.. (See Group A)
 
There are some cheeses on the market considered "fresh".  A few to consider are
cottage cheese, Monterey jack and cream cheese.  Raw milk cheese (found in health
food stores) are also an option.  The milder the cheese the better.  Stay away from
sharp tasting, spicy or aged cheese.
 
When buying breads or cereal, you will notice they are made with a variety of
starches.  For example many breads contain more than one starch (i.e. wheat flour,
barley flour, oat bran, corn meal, etc..)  Keep this in mind because it is best to use a
one starch bread or cereal.  Also many breads/cereals have honey and sugar in them
and this would not combine with cooked food.  Breads with much oil and crackers do
not combine with the fruit category.  Wasa, Cavil, or crackers which have little or no
salt.  Visit your local health food store and read labels.
 
Do not eat Acidic Fruits (Group D), more than three (3) times a week.
 
It is wise to stock up on fruits that you will be eating often.  Plan ahead so that when
it is time to eat you will have something that combines.  This way you avoid eating
just anything in the house.
 
Do not make your juices and store in the refrigerator to drink later.  It will spoil and
lose vitamins.  Also remember to try and not repeat the same food within a 24 hour period.
 
NEVER EAT DESSERT!  If you are still hungry after a meal, eat more.  The chemical
reaction of dessert, such as a cookie, ice cream or even a fruit, will cause all kinds of
problems sooner or later.  Learn to like the combinations that are good for your health!
 
Note:  Nylon juice bags are available for $6.00 each. 
Call the office at (310) 782-1309 or send a check to:
 Gracie Jiu-Jitsu
 1951 W. Carson St.
Torrance, CA    90501
Please specify how many juice bags you would like.
 
 
 
 
FOOD PREPARATION INSTRUCTIONS
 
Apple Juice and Banana
Group E
Peel five apples, cut into slices to fit in the juicer (no  need to take out the seeds).
Add this juice to 3-4 bananas, put into blender and blend.
Add 1oz. cream cheese - optional.
 
Grape Juice
Group C
Separate 1-2 lbs. of sweet grapes - wash well in hot water (to take off pesticides as
much as possible) fill blender, after blended pass through juice bag
 
Oranges
Group D
Peel 10-20 oranges and separate into sections to pass through juicer or eat whole
(remember to spit out the pulp)
 
Watermelon Juice
Group C
Chop up some watermelon (with seeds and all), put into blender, mix then pass
through juice bag.
 
Pineapple
Group D
Peel and cut pineapple in sections thin enough to go through a juicer or cut pieces, put 
in juice bag, squeeze by hand and drink it.
 
Cantaloupe Juice
Group C
Cut into pieces lengthwise and put through juicer.  1 cantaloupe makes almost two 8oz. glasses
 
Milk and Bananas
Group E
3-4 Bananas (or more) blended with milk 
 
 
 
RECIPE SUGGESTIONS
 
BROCCOLI SOUFFLÉ:
 
Broccoli
Onions
2 eggs
Cheese
 
Peel the broccoli stalks.  Barely cover with water and cook with onions,
garlic,and small amount of butter/margarine.  After cooked, drain off water
and save it.  Mash broccoli into small pieces with fork.
 
Make a thick cream with the saved water by adding flour to it.  (Flour
should match whatever starch may be being served with the meal).
Add 2 egg yolks and hand grated cheese, the milder the cheese the better.  Beat
2 eggs whites till fluffy and add.  Mix well.  Put in Pyrex baking dish.  Sprinkle
grated cheese on top, place in preheated oven at 350 degrees till done.
 
ALL OTHER VEGETABLES:
 
All vegetable soufflés are the same except cauliflower, which should
be chopped into small pieces instead of mashed.  Also, the water from cooking
is not used because the taste is too strong.  Make the cream separate and
add the cauliflower last after eggs, etc.., so it won't be mashed.
 
 
SPINACH SOUFFLÉ:
 
Spinach
2 egg yolks
2 egg whites
Cheese
Flour
 
Cook spinach in tiny bit of water.  Drain/squeeze spinach.  Cut spinach into
small pieces.  Add flour of choice to saved water to make a cream.  Add 2
yolks and grated cheese.  Add spinach.  Last, add 2 frothy egg whites.  Mix
together, sprinkle cheese on top and put in preheated oven at 350 degrees until done.
 
 
BREAD WITH MOZZARELLA:
 
1 Loaf of bread, sliced (remove crusts)
1 pound of Mozzarella cheese
butter/margarine
2 eggs
 
Spread lots of butter/margarine on bread, both sides.  Place bread in baking
pan, side by side, one row only.  Layer bread, cheese, etc.. till all whites until
fluffy, then beat in 2 yolks and spread with spatula over bread.  Place in low
heated oven till browned.  Serve hot.
 
 
ROUND ROAST:
 
1 Round Roast
Seasonings, onion, garlic, oregano, bay leaves, salt
1-2 tomatoes
 
Marinate roast overnight with seasons.  The next day poke entire roast
with a fork.  Put roast into pan with a bit of oil in bottom.  Brown meat well.
Add small amounts of water while cooking, and scrape pan bottom.  When
browned, add seasonings and cover meat with water.  Cook until meat is soft.
Then add 1-2 tomatoes (peeled, without seeds) to meat juices.  With wooden
spoon, mash tomato until it disappears.
ATTN:  Peel tomato by putting fork in it.  Place directly into fire or boiling in
water.  Cut halves/quarters and remove seeds.
 
 
MINUTE BREAD:
 
2 cups flour
1 cup warm milk
2 tbsp. butter/margarine
2tsp yeast
2 egg yolks
 
Mix together all ingredients slowly with tips of fingers.  Make into
small round buns (about 3 inches around), put on cookie sheet.  Put in
moderate oven for 20 minutes.  Serve hot.
 
 
MAYONNAISE:
 
3 cooked yolks
3 raw yolks
Salt to taste
4-5 drops of lime
Olive oil
 
Mash 3 cooked yolks.  Add raw yolks one at a time, always mixing.  when they
are well mashed, very slowly add olive oil, continually mixing.  Add salt to
desired taste.  At end add 4-5 drops of lime.  Put into refrigerator to make firm.
 
 
CRUST:
 
1 pound of flour
2 egg yolks
1 cube butter/margarine
1tsp of oil
salt to taste
 
Mix together well with tips of fingers.  Place pan in preheated oven at 350 degrees
until light brown.
If vegetable filling, cut in small pieces and cook with onions, garlic and butter/margarine.
Add just enough water to cook.  Drain water and save to make cream sauce by adding flour.
If chicken or meat filling, marinate overnight with onions, garlic, bay leaves, oregano and salt.
Chicken should have skin removed if possible.
Put oil in pan and brown meat or chicken without seasonings.  Add seasonings and meat
(or chicken) into pan with water just covering and let cook.  If chicken, let cool and remove bones.
If meat ground or chop into small pieces or strips.
Add 1/2 pack cream cheese (optional) to chicken or meat add flour to make a cream out of it.
Add all to baked crust.
 
 
 
CHICKEN SOUFFLÉ:
 
Chicken
Seasonings
2 egg yolks
2 egg whites
Cheese
 
Season skinless chicken after cutting at the joints.  Prepare chicken as in
recipe for filling of crust.  Save some water to make a cream sauce by adding
flour and proceed same way as other soufflés.
 
 
CORN SOUP:
 
Cut kernels off 8 ears of corn and pass through juicer, cook juice (discard pulp)
on a low fire until bubbles slightly (low boil) approximately 15 minutes, add onion
and garlic for seasoning.
 
 
 
BANANA PIE:
 
2 dozen bananas
1 can condensed milk
2 eggs
1 cup crystal sugar
 
Place 1 cup crystal sugar in pan with water (enough to dissolve sugar).  Add
brown sugar (carefully so as not to be bitter) with a touch of water  to make
a thick syrup.  Little by little add peeled bananas, cook well.  Remove cooked
bananas, leaving syrup in pan.  Place bananas in Pyrex dish.  Pour condensed
milk mixed with 2 egg yolks.  Pour over bananas.  Beat 2 egg whites with 4
tbsp. of refined sugar, until stiff.  Cover bananas with egg whites, put in oven
till egg whites are brown an hard.
 
 
 
 
WEEKLY MENU SUGGESTIONS
 
 
Breakfast
 
Sun  -  Group C  -  Apple juice and Banana
Mon  - Group D -  Acid fruit  Oranges
Tues  - Group C -  Pears, cavil, Cracker, Honey, cheese
Wed  - Group D - Acid fruit  Pineapple
Thurs - Group E  - Watermelon juice blended with 3 bananas
Fri     - Group A  - Eggs, toast/butter and coffee or carrot juice
Sat    - Group E  -  Milk and Bananas blended
 
Lunch
 
Sun    - Group C - Grape juice/ cheese/ crackers
Mon   - Group C - Watermelon, dates, cottage cheese, crackers
Tues   - Group E -  Papaya, banana, cream cheese (no crackers)
Wed  -  Group C - Cantaloupe juice blended with 3 pears, and dates
Thurs - Group  C - Apple juice (5-7 apples) Oatmeal (cooked) raisins and jack cheese
Fri     -  Group C - Pears, honey, crackers and cottage cheese
Sat    -  Group C - Watermelon juice, dried figs, cheese, crackers
 
Dinner:
 
Sun    - Group A - Fish, rice, vegetables, carrot juice
Mon  -  Group F - Grilled cheese sandwich, milk (no veggies)
Tues  -  Group A - Eggs with cheese toast/butter, carrot juice, asparagus- raw cashews
Wed  -  Group A - Chicken and mashed/baked potatoes, steamed vegetables, spouts/nuts
Thurs -  Group A - Rice, avocado, steamed vegetables, carrot juice, celery and cucumber
Fri     -  Group E -  Pears, Bananas and cheese
Sat    -  Group A -  Corn soup, melted cheese sandwich, carrot juice
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
NOTE: Posted 8/12/2014 and backdated to 3/5/2000 to mirror my old site. A member of the Underground Forum made a thread saying he would share via email with anyone who wanted to check out the Gracie Diet.

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Stickgrappler's Sojourn of Septillion Steps