blast the sugar out! lower blood sugar, lose weight, live better
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To my twin brother, Dana. Friend. Confidant. Road Dog. Fellow
Warrior.You’vealwaysmadetherideinterestingatthepeaksandin
the valleys. The 5 A.M. preschool hill runs will forever mold my
strength.Eternallybondedtoyouandinlove.
INTRODUCTION
WhenIwasjustayoungfirst-yearmedicalstudent,mygrandmother,theanchorof our family, was diagnosed with type 2 diabetes. This was a tremendouslydifficultblowtoher,andthustheentirefamily,becauseshehadbeenhealthyallofherlifeandneverrequiredmedicationsortherapeuticinterventions.Shewasscared,andsoweretherestofusaswestruggledtounderstandnotjustwhyshewassounlucky,butwhatcouldbedonetomakesurethatsheavoidedallofthedevastatingcomplicationsthatcancomefromthedisease.
Everyone looked tomebecauseIwassupposed tobe themedicalexpert inthefamily.ButthetruthwasthatIknewvirtuallynothingaboutdiabetes;Iwasjust inmy first semester ofmy first year.My reactionwas like it always hadbeenwhenfacingachallenge—takeithead-onwithoutfearandworkextremelyhardtoconquerit.SoIsearchedforanddigestedeveryparticleofinformationabout diabetes and what could be done to make a difference. The more Iresearched and learned, themore convinced I became that diabeteswas not adeath sentence like somany of us think. It was controllable through lifestylebehaviors,aswellasappropriatemedicinaltherapyifnecessary.
I went home for the holiday that winter, sat my grandmother down, andexplainedtoherasbestasIcouldwhatIhadlearnedandwhatIthoughtwouldmakeherlifeasnormalaspossible.Shelistenedandshecried,notbecauseshewas scared, but because I had given her back the hope that had vanished thesecond her doctor had announced her diagnosis. The first thing we did waschangehereatinghabits.AnoldwomanfromtheSouth,hertypicalcuisinewasloadedwithfriedfoodsandsugary treats.Sugarandbutterhave longbeen thecenterpiece of Southern cuisine and thus the foundation ofmany of the foods
that we ate at home. We immediately cut back on not just how manycarbohydratessheconsumedbutthetypesofcarbohydrates.Gettingthemfrombetter sources was important in controlling her blood sugar, and this was achangethatcouldbemadeimmediately.
Thesecondthingwedidwasgodowntothelocalgym,whereshesignedupfor a membership. This doesn’t sound too groundbreaking now, but mygrandmother was a plump little church lady who probably hadn’t exercisedregularlyinfiftyyears.AtthetimeItookhertothegym,itwasnotcommontosee senior citizens there exercising with the younger crowd with loud musicpiping in from the ceiling speakers. I had been an athlete all ofmy life, andalthough Iwasnew tomedicine, Iwasaveteransportsman.Mybrotherand Itaughtherthemachinesanddevisedalittleworkoutforherthatwaschallengingenough but also something she could actually do. Here she was, my littlegrandmotherinpantsandsneakers,walkingherhardestonthattreadmillnexttoa250-poundfootballplayer trying todowindsprints. It’san image that Iwillneverforget.
After threeweeksofbettereating (notperfect,butbetter)anda regimenofexercise(fourdaysaweek,about20to35minuteseachtime),mygrandmotherwentback to thedoctorforafollow-upvisit. Iwillneverforgetwhatshesaidwhen I talked toheron thephone fromschool.The first thing thedoctor saidwhen he got the results of her bloodworkwas, “What have you been doing?Your blood sugar levels have gone down somuch.”My grandmother proudlytoldhimthatshewaswatchinghersweetsandthatshewasexercising.Thenextthing he told her brought tears to our eyes. “I am going to have to cut yourmedication in half, because your sugars are so low you don’t need thatmuchanymore.”
Diabetescanbe frustratingandchallengingandexhausting,but for thevastmajority of people who live with it, it is manageable and controllable. Mygrandmotherdiditwithoutmanyoftheresourcesorfactsthatareknowntoday.She, too, was scared and sad, facing changes in her senior years that wererevolutionary and unthinkable. But she executed simple lifestyle changes thatmade a big difference in her life, and sheno longer felt like her diabeteswascontrollingher; shewascontrolling it.Eightymillionpeopleare thought tobe
prediabetic—on the verge of true diabetes—and most don’t even know howclosetheyaretothatprecipice.
Thisbook isdesignednotonly forprediabeticsand thosewithdiabetesbutalso for anyone who simply wants to cut down on sugar consumption, loseweight,andleadthehealthiestlifepossible.Injustfiveweeks,youcantakeyourlifebackandregaincontrolofyourhealthdestiny,avoidingalifetimeofchronicandlife-interruptingillness.BlasttheSugarOutandputthelifebackin!
—IanK.Smith,M.D.April2017
1HOWBLASTTHESUGAROUTWORKS
Mybrother,Dana,withoutmyknowing,decidedthathewasgoingtodrasticallyreduce sugar in his diet. He felt like he had been eating too many sweets—powdereddonuts,candybars,andsweeteneddrinks.Asupremeathletehisentirelife,hefelt likehisbodywasnotrespondinglikeitalwayshadandhisenergylevelsweredown.Hehadanoverallfeelingofdiscomfortandwasn’tsurewhatwascausingit.
Afteranexhaustingday,hesatdownonhiscouchandthoughtabouthisdietandexerciseplan.Heisamarathonrunnerandrunsseveralmilesadayaseasyas the average person walks up a flight of stairs. The exercise wasn’t hisproblem.So,hetookacloserlookathiseatingandstartedrealizingthathewassnackingoutofconvenienceorasaresultofurges,andgrabbingsweetsaroundtheclock.Acandybarbetweenmeetings,donutslateatnightonthewayhomefromwork,hisdaywasliterallycoveredinsugar.
Thenextdayheusedthesamedeterminationthathadpoweredhimthroughmanysuccesses throughouthis life toeliminate theaddedsugars fromhisdietandquitcoldturkeyallbingeingonsweets.Helaterexplainedtomethatitwasnotexactlyeasyatfirst.Hisbodywassoaccustomedtoitsdailysugarhitsthatwhenitnolongerreceivedthemitlethimknow.Mildheadaches,laggingenergylevels,andstomachdiscomfortwasalltheevidenceheneededthathisbodyhadbecomeaddictedtothosehiddensugars.Injustacoupleofweeks,however, it
allchanged.Theheadachesandstomachdiscomfortwentawayandhisenergylevelssoared.Hetoldmethathefeltbrand-new—asifhehadbeengivenhislifeback.Heranstronger,wasn’tfeelingsluggishinthemiddleoftheday,andevenfeltlikehismindwassharperandmoreproductive.
My brother recognized what so many health experts have been trying toconveyforsolong.Sugarisaddictiveandpowerfulandinexcessivequantitiescan takea tollonyourhealth.Mybrotherhadnot reached thestagewherehewas diagnosedwith anymedical condition, but a steadymarch of weeks andmonthsandyearsofsugaroverindulgencewillsurelytaketheirtollevenonthemostchiseledandathleticbody.Imaginewhatitcandotothosewhoarenotsoathleticallyinclinedandwhodon’thaveanythingtooffsetitsimpact.
The simple truth is thatmany are not as fortunate asmy brother and havebeen diagnosed with prediabetes or type 2 diabetes. But it’s important toemphasizethatthesediagnosesarenotadeathsentence;theyareawake-upcall.Your body is telling you that you need to eat differently, exercise better, andmake smarter lifestyle choices.Thosewhohave been diagnosedwith diabetesarenotaloneinthisfightbyanystretchoftheimagination.IntheUnitedStates,an estimated 29.1 million people have diabetes, and 8.1 million of them arewalkingaroundwiththediseaseanddon’tevenknowtheyhaveit.Everyyear,an astounding 1.4 million Americans are newly diagnosed with the dreadedstatement,“Youhavediabetes.”Butasenormousas thosestatisticsare, there’sone that’s even bigger. Eighty-six million Americans aged twenty years andolderhaveprediabetes,whichmeansthey’reonthefence.Iftheydon’tchangethewaytheyeatandbecomemorephysicallyactive,theywilldevelopthefull-blowndiseaseandcarrythediagnosis.Whatshouldbeextremelyconcerningtoeveryone is that these numbers over the last ten years have gottenworse, notbetter.Andifthephysicalandmentalcoststhatcomealongwiththediseasearenot enough, the financial cost is also staggering—$245 billion dollars a year,with $176 billion due to direct medical costs and $69 billion due to reducedproductivityintheworkplace.Blast the Sugar Out! is specifically designed to help those who are
prediabetic,diabetic,oranyonewhosimplywantstoreducesugarconsumptionand loseweight.This five-weekplanhasbeenbuiltwith threemajor tenets in
place: simple, affordable, and effective.Millions of people have followed andlosttremendousamountsofweightonmySHREDDietseries(SHRED,SUPERSHRED,andSHREDPowerCleanse).Manyof themwerediabeticswho tookthose programs andmodified them to make them fit what they needed to dowithintherestrictionsoftheircondition.Notonlydidtheyloseweight,buttheyloweredtheirbloodsugarlevelsandtheirneedformedicationsandfeltsomuchbetter.Well,BlasttheSugarOut!isaplanthatisbuiltspecificallyforthosewhohavebeenwarnedthattheyareprediabeticandneedtomakechanges,aswellasthose who have been diagnosed with the full-blown disease. Diabetes ispreventableandcontrollable,andoverthesenextfiveweeksyouwilllearnhowtoshredthedisease!
Eachweekiscomposedofdailymealplansthatarestraightforwardandlaidoutinawaythatgivesyouflexibility.Youwillbegivenchoicesthroughoutthedaytoaccommodatefood/drinkpreferencesaswellasconveniencefactors,suchaswhatyouhave readilyavailable toeatandwhat ismostaffordableonyourbudget.Notwodiabeticsarealike,andyouknowyourbodyanddiseasebetterthan anyone. So if you need to avoid certain foods that are on the plan, youshoulddothat.Ifyouneedtomodifythequantitiesorpreparationofthemenuitems, you should do that aswell.You knowyour triggers, so take those intoconsiderationasyoufollowtheplan.
HABITS
Each week starts out by helping you focus. All of us have good habits, badhabits,andhabitsthatwecanimprove.Eachweekwearegoingtoworkonthe1–1–1process.Breakonebadhabit;addonegoodhabit;andimproveonehabit.It’s important that you not just think about these three habits, but that youactuallywritethemdownonday1atthebeginningofeachweek.Bythetimeyou have completed the five weeks, you should have broken five bad habits,addedfivegoodhabits,andimprovedfivehabits.
Hereisanexampleofwhatitmightlooklike:
WEEK1,DAY1
BADHABIT:Eatingtoomuchfastfood.
CHANGE:Reducetheweeklynumberoffastfoodmealsinhalf.
GOODHABIT:NotskippingbreakfastevenifI’mrunninglate.
IMPROVEDHABIT:Exercising.
CHANGE:Exercise4timesaweekinsteadofthe2timesaweekthatIcurrentlydo.
SCHEDULE
Whenitcomestocontrollingdiabetes,it’snotjustwhatyoueatandhowmuch,but when you eat, that can make a big difference. Consistency in your mealtiming can be extremely important in keeping your blood-sugar levels stable.Althoughitmightnotbepossibletoeatatthesametimeeveryday,consumingyourmealswithin30 to45minutesof a regularly scheduled timecanmakeadifference.
Createaschedulethatworksforyou.Asimpleguidethatyoumighttrytouseistoeatyourbreakfastatleastwithinanhourofgettingup.Trytopositionyoursnacksdirectlybetweenyourmeals.Ifyouhavebreakfastat8A.M.andlunchat12P.M., trytohaveyoursnackat10A.M.Yourdinnermightbeat7P.M.,sothesnackbetweenlunchanddinnershouldbearound3:30P.M.Ifyourdaycallsforathirdsnack,youcanhavethatatanytimeafter90minutespastyourdinner.Intheexamplebelow,thesnackwouldbe8:30P.M.orlater.Pleasenotethatnotalldayscallforapost-dinnersnack,somakesureyoupayattentiontoeachday’splan.
Theexamplebelowisjustonepossibleschedule,butyoushouldadjustyourtimingbasedonwhenyouwakeup in themorningandset the restof thedayfromthere.
Try to stick toyour scheduleascloselyaspossible, anddoyourbest toavoidskippingmeals.Yourbodywillgrowaccustomedtoeatingatcertaintimes,butconsuming your meals and snacks irregularly will get in the way of youregulating hormones, sugar levels, and your metabolism. Please note that inweek4youwillhaveaverydifferentschedulethanintheotherfourweeks.Asampletimescheduleisincludedinthatweek’schapter.
MAINDISHCHOICES
Youhavechoicesforyourmaindish.Ifnoneofthechoicesareavailabletoyou,pleasetrytomakeasubstitutionthatisascloseaspossibletothechoices.Ifyouhave an allergy or a dietary preference such as vegetarian or vegan, you canmaketheappropriatesubstitutions.Saladsandvegetablesarealwaysacceptableas a substitution for ameal. For example, if themeal plan calls for a chickensandwichorturkeywrap,youcanoptforasaladorthreeservingsofvegetables.Youcanalsooptforoneortwocupsofsoup.
POWERUPS
ThePowerUpsarelikesidedishes.Theyarepartofyourmeal.Youcanhavethemifyou’dlikeornothavethem.Youcaneatpartoftheservingorallofit.Eatuntilyoursatiated,butdon’teatuntilyourstuffed.
SNACKS
Snackscanbeextremelyhelpfulwhenlosingweight.Theycanhelppreventyoufromovereatingduringmealtime,which is importantbecauseoverindulgingatonesittingcandisrupthormonelevelsaswellasdestabilizeblood-sugarlevels.Eachdayhassnacksbuiltintotheprogram.Thesesnacksareoptionalbuthighlyrecommended.Chapter8hasmorethan100snackoptionsthatyoucanchoosefrom.Thesesnacksarebrokendownintohowmanycarbohydratestheycontain.Ifyouprefertoeatasnackthatisnotonthelist,youarefreetodoso,butyoumustfollowthecarbohydrateguidelinesoftherecommendedsnack.Ifthesnack
duringagivendaycalls for10gramsor lessofcarbohydrates,makesureyoulookatthetotalcarbsnumberinthenutritionallabelofyoursubstitute.
It is important thatyouconsultyourhealth-care team tomakesureyouarestillfollowingtheguidelinesandsuggestionsthatweremade.Youshouldteamupwith your health-care provider; as a team, you know and understand yourdiabetesbest.Diabetics responddifferently to therapyandnutrition.Howyourbloodsugarlevelsfluctuatecanbecompletelydifferentfromsomeoneelsewhotakesthesamemedicationoreatsthesamefoodordoesthesameexercise.It’simportant to monitor your blood sugar levels while on the plan and makeadjustmentsifnecessary.
This book is awell-researched, scientifically-based guide, but not the finalwordonwhatyoushouldandshouldn’tdo.Payattentiontoyourbodyandthewayitresponds,andthatwillhelpyoumakesmartdecisions.
BEVERAGES
It’s important to make smart beverage choices. Your goal should be to drinkplentyofwatereachday—asmuchas6–8cups.Youshouldavoidsugarydrinksthathavelittle,ifany,nutritionalvalue.Sodasareaprimeexampleofwhatyouwant to limitoravoidaltogether,even if it’sdietsoda.Fruit-infusedwater isalwaysagreatoptionifplainwaterissimplytooblandforyou.Youcanalsotrysparklingwater, as the fizz isoftenmoresatisfying tomany.Whenshoppingfor canned or bottled drinks, please be careful of the carbohydrate and sugarcontent.Ouraimistoreducetheamountofunnecessarycarbsandunfortunately,manybeverageshavelotsofhiddensugarsthatyoudon’tneedandshouldavoid.Fruitjuiceshavesugarinthem.However,theyarenaturalsugarsandtheyarepartofalargerpackagethatishealthierthansoda.Fruitjuicescontainvitamins,fiber, and other important phytonutrients, butmake sure you are drinking 100percentjuice.Freshjuiceisalwaysbestandyoushouldchoosethosefruitjuicesthat are clearly marked “No Sugar Added.” Depending on your blood sugarlevels, you should monitor how much fruit juice you consume as even thenatural sugarscancausea spike inyour levels.However, if theoption is sodaversus fruit juice, thechoice isveryclear—fruit juice.Coffee is allowed.One
cupperday,ascleanaspossible.Alittlesugarandmilk/creamisallowed,butverysmallamounts.Teasareallowed,butoptforunsweetenedteas.Ifyoudrinkalcohol, trytolimit theamountyouconsumetonomorethan1drinkperday.One drink for the purposes of this programwould be 1 glass of wine or onebottleofbeeroronemixeddrink.Pleasedon’toverdoitasalcoholcancontainlotsofsugarsandcalories.
EXERCISE
This is a critical component to any successfulweight loss strategy, and it is acritical one for anyone trying to lower their blood-sugar levels or reduce theeffectsofexcesssugarontheirbody.Youcandecreaseyourpercentageofbodyfat, increase theeffectivenessofyour insulin,andpreventwildswings inyourbloodsugarlevelsbyfollowingtheexerciseplaninthisbook.Eachdayprovidestheamountandtypeofexercisethatyoushoulddo.Somedays,therewillbejusta cardiovascular/aerobic suggestion, and other days there will be resistancetrainingadded.Therewillbesomedayswhenyouhavearestday.Theexercisetimesprovidedareminimalsuggestions.Byallmeans, ifyouwant toexercisemore,goaheadanddo it safely.Theappendices,here, contain suggestions forthe types of exercises that fit the categories of cardiovascular/aerobic andresistancetraining.
Choose exercises that fit your lifestyle and that are fun and challenge youwithoutbeingtoodifficult toaccomplish.Tryavarietyofexercises.Doingthesame thing all the time not only can get a little boring, but it can lose itseffectiveness over time as the body becomes accustomed to the same type ofexercise.Ifforsomereasonyoumissyourexerciseonadaythathasitlisted,noproblem.Dothatexercisethenextdayandmovetheotherdaysaccordingly.
Restdaysdon’tmeansitonyourcouchanddonothing.Thesearedayswhenyou allow your body to recover because your body needs time to heal andrebuildevenaftersmallamountsofexercise.Arestdaystillmeansthatyoucangoforanicewalkandgetyourheartrategoingandyourmusclescontracting.It’s just not as intense and concentrated of an exercise session as you wouldtypicallyhaveduringoneoftheactiveexercisedays.
MAINTENANCE
Themajorgoalofthefive-weekplanisthatyoudevelopalifestylethatincludesmaking wise nutritional choices along with establishing a regular, enjoyableregimenofexercise.Afterthefiveweeks,ifyouhavenothityourweightgoal,feelfreetodoanothercycle,butthistimeswitchtheorderoftheweeksthatyoufollow.Ifyouarehappywithyourweight,simplycontinuetoeatandexercisetheway you nowknowhow to dowithout necessarily following the programstrictlyaswritten.Thisisaboutyoulearninghowtolivetherestofyourlifesothatyoucanpreventtheonsetofdiabetes,orifyoualreadyhaveit,sothatyoucancontrolitandnotbeconstantlyburdened.
Ifyoudecidenottodoasecondcyclerightawayaftercompletingthefirst,that is not a problem.Butwhat you shouldn’t do is return to eating how youwere in thepastandnotexercisingeffectively.Thiswillonlybring theweightbackandcausehavoconyourbloodsugarlevels.Youhaveworkedsohardtomakeprogress;don’tjustthrowitallaway.
Remember,thisisnotaboutmakingquickchangesthatyouwon’tstickwith.Thisisallaboutmakinglifestylechangesthataregoingtokeepyouhealthyandactivefortherestofyourlife.Oncecompletingacycleortwooftheprogram,youdon’tneedtofollowthebookverbatim.Iwantyoutobeabletomakesmartdecisionsbasedonyournewknowledgeandwhatyou’velearnedover thelastseveralweeks.But justasacarneeds togo to the repair shopperiodically fortune-upstocheckthetiresandbrakesandchangetheoil,thesameistruewhenit comes toourbodies andhowwenourish andmove them. It’s easy toget alittle off track—all of us do. Butwhen you find this has happened, don’t getdiscouragedanddownonyourself. Instead,pickoneor twoweeksof theplanandfollowthoseweeksasatune-up.Thisbookisnowyourtrustedcompanion;youshouldrefertoitintimesofneedordoubtorwhenyousimplyneedalittlereassurance!
2THESKINNYONSUGAR
Sugar is everywhere. Cookies, cakes, soda, fruit, salads, cereal, juice—it’salmostimpossiblenottositdowntoamealandnothavesomeamountofsugaronyourplate.TheUnitedStates,likemanyothercountries,hasbecomeasugarnation. Our consumption is the highest that it’s ever been, with some reportsrevealingthattheaverageAmericanconsumes156poundsofsugarseachyear—theequivalentofthirty-one5-poundbags.Sixty-sixofthosepoundscomeinthe formofaddedsugars thatcarrywith themnonutritionalvalue.Fora littleperspective,theAmericanHeartAssociationrecommendsthatmenconsumenomorethan36gramsofaddedsugareachdayandthatwomenconsumenomorethan24grams. If youwere todrink just one20oz canof soda,whichhas asmuch as 60 gramsof sugar, youwould bewell over the recommendation andthat’sbeforetakingyourfirstbiteoffood.
What is sugar? Although to most it’s the white granular crystals that wesprinkle on our cereal in themorning or pour in our coffee, it all starts withplants. Sugar is a type of carbohydrate. If you remember your old sciencelessons, plants make carbohydrates through a process called photosynthesis,where they take CO2 (carbon dioxide) from the air, water from the ground,chlorophyll (green pigments that give plants their color), and sunlight. Theresultsofphotosynthesisaresucrose(sugar)andoxygen.
Sugar is naturally found in two plants—sugar beets and sugar cane. Theprocessofobtainingsugarfromtheseplantsisfascinating.Theplantiswashed,sliced,andsoakedinhotwater,whichstartstheprocessofseparatingthesugar
from the rest of the plant. (In the case of sugar cane, the stalks are shreddedbefore huge rollers crush the cane into a liquid mixture.) The result is a hotsugaryliquid,whichthengetsfiltereduntilwhatremainsisadeepbrownsyrup.Thisdeepbrowncolorisduetothenaturallyoccurringhighmolassescontentoftheplant.Thedeepbrownsyrupisallowedtoslightlycoolbeforebeingspunathighspeedinamachinecalledacentrifuge—abasketwithtinyholesinit thatoperatessimilartoawashingmachinewhirlingduringitsspincycle.Duringthisphase,mostofthemolassesisspunaway.Theremaininglightbrowncrystalsarethensprayedwithhotwatertoremovetheremainingmolassesandleavebehindpurewhitesugarcrystals.Thesugarcrystalsarethendried.Todevelopthewhitegranulatedsugarthatyouuseatyourtable,thesecrystalsaredecolorizedsothattherearenotracesofthebrownresiduefromthemolasses.Thelaststepistorunthecrystalsthroughfilterssothatimpuritiesareremovedandwhatremainsaretiny,very finecrystals thatyoupurchaseat the storeandpour intoyour sugarbowl.
The sugar that is obtained from sugar cane and sugar beets is the samesucrose that is found naturally in the original plants as well as fruits andvegetables.It’s important tonotethat thebodydoesn’tdistinguishbetweenthedifferenttypesofsugarandthusbreaksthemdowninexactlythesamemanner.
Thesucrosethatyousprinkleontoyourcerealisbrokendownthesamewayasthesucroseinyourorange.However,whereasthesugaristhesameandthebodyprocesses it the same way, you should know that the sugar in fruits andvegetables comes with powerful nutritional partners—antioxidants, fiber,vitamins, minerals, and other phytonutrients that are tremendously healthy.Althoughtablesugarandfruithavethesametypeofsugar,rememberthatfruitcomeswithadditionalbenefits,buttablesugarorsugarinacanofsodahasnonutritionalvalue.Ifyou’regoingtoconsumesugar—andwealldo—thinkaboutthe sugar package and focus on consuming those sugars that will provide anutritionalcounterpunch.
Sucrose is what we typically refer to when we speak of sugar. When weconsume sucrose, the body then breaks it down into individual sugar units ofglucoseandfructose.Thebodywilltypicallyusetheglucoseforenergy,andtheextraenergyfromfructose—ifit’snotneeded—willbedirectedintothecreationofthatdreadedfat.
Theothermainsugarsthatarenaturallyfoundinfoodareglucose,fructose,lactose, andmaltose. Glucose is the simple sugar that is the body’s preferredenergy source and circulates in our bloodstream.Most carbohydrates that weconsumearebrokendownby thebody intoglucose.Fructose is a sugar that’snaturally found in many fruits and vegetables. It’s also added to variousbeverages such as fruit-flavored drinks, fruit juice cocktail drinks, and sodas.Fructose,however,isnotthepreferredenergysourcelikeglucose,forthebrainoryourmuscles.Itbehavesdifferentlyinthebody,potentiallycausingdamagewhenitslevelsaretoohighandbehavingmorelikefatinthebody.
Lactoseisadoublesugarthatcontainsamoleculeofglucoseandamoleculeof galactose linked together. It’s often calledmilk sugar because ofwhere it’smost commonly found. Lactose is the only common sugar of animal origin.Maltose also is a double sugar—two glucose molecules linked together. It’seasilybrokendownbythebodyandoftenisusedasasweeteningagent,aswellasinfoodforinfantswhohaveapoortoleranceforlactose.
The following chart compares the different types of sugar in their relativesweetnesstotablesugar.Sucroseisassignedasweetnessvalueof1;thus,thosethat are sweeter have a higher number and those that are not as sweet have a
lowernumber.
Sugarorcarbohydratesarenotjustwhatweaddtoourfoodatthetable.Manyofourfoodscomeloadedwithsugar.CheckoutthischartfromtheUniversityofMichigan’s Comprehensive Diabetes Center. It lists some of the commonfoods/beverages thatwe consumeand the amountof sugars/carbohydrates thattheycontain.
BreadProducts PortionSize Carbs(g)Bagel:Panera
1plainbagel60
Bread
1regularslice15–23
Breadstuffing ½cup 20Breadstick:soft
1breadstick15–25
Bun:hamburgerorhotdog
1regularsize15–30
Cornbread
2cubes15
Croissant Medium2oz 25Dinnerroll Small 15Englishmuffin 30
1wholePancake 6″diameter(avgsize) 30Pitabread Large6″–9″ 30–45Tortilla:corn 7″ 15Waffle(frozentype) 1 15
Cereals/Beans/Grains/Pasta PortionSize Carbs(g)Beans:refried ½cup 18Oatmeal,cooked ½cup 10CreamofWheat,cooked ½cup 15Cornmeal:dry
3Tbsp15
Beans/Legumes/Lentils:asprepared ½cup 15Flour:dry
3Tbsp15
Hummus ½cup 10–15Pasta,cooked
1cup45
Rice,cooked
1cup45
StarchyVegetables PortionSize Carbs(g)Corn:cookedorcanned ½cup 15Cornonthecob 6″–9″ 30–45Peas ½cup 15Potato:Wendy’s Avgbaked(10oz) 60Potatoes(hashed,mashed) ½cup 15Squash(wintertype:acorn,Hubbard,etc)
1cup10–30
SweetPotato/Yams:plaincooked
10ozbaked60
Milk&Yogurt PortionSize Carbs(g)
Cow’smilk(fat-free,1percent,2percent,whole) 1cup 12
Ricemilk:plain
1cup20
Soymilk(plain)
1cup8
Yogurt(plain)
1cup12
Yogurt:DannonLight&Fit 1serving(6oz) 10Yogurt:YoplaitLight(bluetop) 1serving(6oz) 19
Fruit PortionSize Carbs(g)Apple 4–8oz 15–30Applesauce:unsweetened ½cup 15Apricots,dried
7pieces15
Banana 6″–9″ 30–45Blackberries,Blueberries
1cup20
FruitCocktail(cannedinitsownjuice) ½cup 15Cantaloupe,HoneydewMelons
1cup15
Cherries 12 15Dates:driedMedjooltype 1 15Grapefruit ½large 15Grapes
15small15
Kiwi
1small15
Orange 1medium 15
Peaches(cannedintheirownjuice) ½cup 15Pear
6oz20
Pineapple
1cupdiced20
Prunes:dried 3 15Raisins 35or⅛cup(2Tbsp) 15Raspberries
1cup15
Strawberries:fresh
1cuphalves12
Watermelon
1cupdiced12
Fruit/VegetableJuice PortionSize Carbs(g)Applejuice100percent ½cup 15Carrotjuice
1cup12
Cranberryjuicecocktail 100percent½cup 12Cranberryjuicecocktail:light
1cup10
Grapejuice100percent ½cup(4oz) 15Orangejuice ½cup 13Tomatojuice/V8 1cup(8oz) 10
BakedGoods Cake,2layer,frosted 4″square 80Chocolatechipcookie:refrigeratordough 1 15Danish(largebakerytype) 1 45
Donut(Dunkin’Donuts:plainorjellyfilled) 1 25–40Donut(KrispyKreme) 1 20Applecrisp ½cup 70Fruitpie ⅛of9″pie 50Muffin(homemadestandardsize) 1 20–30Muffins:bakerytype 1 60–75
SnackFoods Darkchocolate
1oz15
Dovechocolate
3pieces15
Frenchfries:crinklecutfrozentype 10 15Frenchfries:dinerstyle Sideorder 60Frenchfries:fastfood Smallorder 30Grahamcracker
3squares15
Hersheykisses 5 15Icecream:nosugaradded ½cup 12–15Icecream:plainvanilla ½cup 15Jell-O ½cup 20Jell-O:sugarfree ½cup 0Oystercrackers ½cup 15Popcorn
3cups15
Potatochips 1oz(10–15chips) 15Pretzels
11small15
Pudding:regular
1snackpack30
Pudding:sugarfree
1snackpack15
Saltinecrackers 15
7squaresSherbet ½cup 30Sorbet ½cup 35–40Tortillachips 1oz(10–15chips) 20
SUGARANDDIABETES
Glucoseisoneofthemostimportantsourcesofenergyforyourbody.Weneedsugartoliveandfunctioncorrectly.Whenweconsumesugarandthelevelsrisein our blood, our body responds by secreting the hormone insulin from ourpancreas. Insulin does two important things once it comes in contactwith thesugar.Becausesugarcan’tentermostofyourcellsonitsown,insulinattachestothesugarsothatitcanbetransportedintothecellsandusedasenergy.Insulin’snextimportantfunctionistohelpthebodystoreexcesssugar.Ifyouhavemoresugarinyourbodythanitneeds,insulinwillhelpstorethesugarinyourliver.This storage form of glucose is called glycogen. In between meals or duringintensephysicalactivitysuchasrunning,whenbloodsugarlevelsdroptoolowandmoresugarisneeded,thehormoneglucagonstimulatesyourlivertoconverttheglycogenbacktoglucose,whichthenreleaseintoyourbloodtobeusedasenergy.
Type 1 diabetes, the less common form of the two, is caused by thedestructionofthecellsinthepancreasthatmakeinsulin.Thisformofdiabetestypicallydevelopsduringone’syouthbutlessoftencanstrikeduringadultyears.Those who suffer from type 1 diabetes cannot sufficiently produce enoughinsulin tohandle therisingbloodsugar levelsaftermeals.They typicallyneedinsulinmedicationsviainjectionstohelpcontroltheirbloodsugarlevels.
Type2diabetes,themostcommonformofthetwo,typicallyaccountsfor90to95percentofalldiagnosedcasesofdiabetes.Thistypeofdiabetestypicallyoccursduringadulthood,butwiththerisinglevelsofchildhoodobesity,weareseeingasharpriseinyouthandadolescentsdevelopingwhatwasonceanadults-only disease. Type 2 diabetes is a matter of the body’s cells not respondingappropriatelytotheinsulinthatthepancreascreates.Thebodybecomesinsulin-resistant.Unfortunately,astype2diabetesgetsworse,thepancreasmayproduce
even less insulin.This condition is called insulindeficiency.Lifestyle changessuchasweight loss,exercise,andpropernutrition,aswellasmedications thataretypicallyinapillform(althoughforseveretype2diabeticstheymayrequireinsulin)canhelpcontroltype2.
BROWNVERSUSWHITESUGAR
Brownsugarissimplysugarthatcontainsmolasses.It’sthemolassesthatgivesit thedistinctivebrowncolorandflavor.Thereare twoways thatbrownsugarcan be made. In the first, the unrefined or partially refined brown sugar stillcontains some of the originalmolasses from the cane plant, and it has not allbeen lost in the refining process.Youmight find this sugar labeled in severalways:raw,natural,demerara,turbinado,andmuscovado.Thesesugarstendnottobeassoftandmoistastherefined(processed)brownsugars.
The second way that brown sugar is made is through a process calledrefinement.Molassesisaddedbacktotherefinedwhitesugar.Thistendstobethebrownsugaryoupurchaseinthestore.It’ssoftandmoist,andthisiswhatiscommonly referred to as brown sugar. Light brown sugar versus dark brownsugar is simply a matter of molasses content, with the dark brown sugarcontainingalmostdoubletheamountofmolasses(6.5percentvs.3.5percent).Despite what many people think, there really isn’t any impactful nutritionaldifferencebetweenbrownandwhitesugar,andtheytendtobeequallysweet.
DANGERSOFTOOMUCHSUGAR
Lots of research has gone into understanding the potential dangers ofoverconsumingsugar.Aplethoraofstudiesstronglysuggestthatahighintakeofaddedsugarislinkedtoanincreaseinbodyfat,andeventuallyobesity.Sugarisa formof energy, sowhen you consumemore sugar than your body needs oruses, the extra energy needs to go somewhere—typically that means beingconverted to triglycerides, a fat that tends to be stored around yourwaistline,hips,andthighs.Sugarydrinksareprobablytheworstculprits;notonlyareyou
consumingexcess sugar,but these liquidcalories tendnot tobesatisfyingandyouarelefthungrytoconsumeevenmore.
Research has also shown that too much sugar can compromise the body’simmunesystem—oneof themost importantdefensemechanismsthat thebodyhastofightinfectionsandotherillnesses.
Highsugarlevelsoveraprolongedtimecanactuallyharmtheever-importantpancreasandreduceitsabilitytomakeinsulin.Whensugarlevelsaretoohigh,the pancreas overcompensates and insulin levels remain too high. Eventually,thisleadstotheorganbeingpermanentlydamaged.
Sustained high levels of blood sugar can also cause changes that lead to ahardeningofthebloodvessels,somethingcalledatherosclerosis.Thismeansthatalmost any part of the body can be harmed by too much sugar in thebloodstream.Herearejustsomeoftheproblemsthatcanbecausedbydamagedbloodvessels:•Strokes
•Heartattacks•Kidneydisease/kidneyfailure•Visionlossorblindness•Erectiledysfunction•Nervedamage(neuropathy)thatcausestingling,pain,orlesssensationinyourfeet,legs,andhands•Poorcirculationtothelegsandfeet•SlowwoundhealingReducingsugarinyourdietisgoingtodeliverimmediateandlong-termchangestoyourhealth.Livingtherestofyourlifewithouteatingsomesugarorcarbohydratesisvirtuallyimpossible,butbeingmindfulofthesugarcontentoffoodsandthedangersofconsumingtoomuchsugarcankeepyouonapathtobetterweightmanagementandstaveoffdisease.
ARTIFICIALSWEETENERSANDSUGARSUBSTITUTES
Walk down any grocery store aisle and you will find products that containvarious typesof sugar, sugar substitutes,andartificial sweeteners.Formostoftheseproducts, thereisnounanimityinthenutritionalandmedicalcommunityabout the safety, effectiveness, and overall general use guidelines for theseproducts. Here is a list of some common sugar substitutes and artificial
sweeteners.
AgaveNectarThisnaturalsweetenerderivesfromtheagavecactusandhasatasteandtexturequite similar to honey. It contains about 20 calories per teaspoon—almost asmuchashoney—butdoesn’tcontainthesameamountofbeneficialantioxidantsandotherphytonutrients.Agaveissweetertastingthansugar,soitrequireslesstogetthesamesweetness.Agavecontainsmorefructosethantablesugar,whichmeansit’slesslikelytocauseabloodsugarspike—somethingwearetryingtoavoid.Thisbenefit,unfortunately,couldbeoffsetbythepossibilitythatit’smorelikelytoreduceyoursensitivitytoinsulinandloweryourmetabolism.
AspartameThisisoneoftheworld’smoststudiedartificialsweetenersandcancommonlybefoundinthepopularbrandssuchasEqualandNutraSweet.ApprovedbytheU.S. Food and Drug Administration (FDA) in 1981, aspartame contains nocalories,whichhasmadeitadarlingofthedietindustry.Therehavebeenmanycharges levied against this sweetener, from weight gain to immune systemdysfunction to cancer.Several largeorganizations such as theFDA,AmericanDieteticAssociation,andWorldHealthOrganizationfindthatitposesnothreatinmoderation. However, the Center for Science in the Public Interest gave ittheir lowest ranking when reviewing food additives. One thing that almosteveryoneagreesonisthatpeoplewithphenylketonuria—arareinheritedgeneticdisorder that causes the amino acid phenylalanine to build up in your body—shouldavoidit.
High-FructoseCornSyrupOne of the most controversial sweeteners on the market, high-fructose cornsyrup is typically found in sodas, sauces, cereals, and desserts. It containsfructoseandglucoseandisderivedfromprocessedcornsyrup.Itweighsinat17caloriesperteaspoon,andmanufacturersliketouseitintheirproductsbecause
it’scheaper than tablesugarandgivesproductsa longershelf life.The jury isout about whether it’s as contributory to obesity as many believe, but mostnutritionists and health advocates recommend eliminating it from your dietaltogetherorseverelyrestrictingtheamountthatyouconsume.
HoneyThis natural sweetener contains trace amounts of vitamins and minerals andcontains approximately 21 calories per teaspoon compared to the 16 caloriesfoundintablesugar.Studiessuggest,however,thatitmaynotraisebloodsugarasfastasothersweeteners,whichisimportantbecauseit’sbetterforthebodytohaveaslow,steadyriseinbloodsugaraftereatingratherthanadramaticspike.
SteviaLeafExtractSteviaisconsideredanalternativetoartificialsweeteners.Itisaproductderivednaturallyfromthesteviaplantandisalsocalledrebiana.Steviadoesn’tcontainanycalories.Refinedsteviaproductsgaineda“generallyrecommendedassafe”approval from theFDA in2008. In2013, theCenter forScience in thePublicInterestdeemed it tobesafe,althoughdeservingofbetter testing.Allstevia isnot created equally, so you should be aware ofwhether the product is highlyprocessed.Themorethesteviaisprocessed,thelessofatrueproductitis,sobecautiouswhenchoosingtheseproducts.
SucraloseThisisanartificialsweetenercommonlyfoundunderthebrandnameSplenda.Approvedin1998bytheFDA,Splendahasremainedcontroversial.Itisnotheatsensitive,soitcanbeusedinbaking.Manydiabeticsandthoselookingtokeeptheirbloodsugarincontroluseitbecauseitcontainsnocaloriesorcarbs.Mostcredible studies find it to be safe and not cancer causing, although one studyshowedthatitmighthaveanegativeimpactontheimmunesystem.
Sucrose
This is what we consider to be table sugar. With 16 calories per teaspoon,sucrose is naturally found in fruit and typically added to baked goods, saladdressings,jelly,andotherproducts.Therearenonutritionalbenefitsofferedbysucrose, although anyone who has been around a child who has consumed alargeamountofsugarcanattestthatitdoestemporarilyincreaseenergylevels.Itcauses a sharp rise of blood sugar, which is something that we should try toavoid.
3WEEK1:CALIBRATION
This is thebeginningof thenewyou.Thisweekis thefirstweekofyournewlife.Embracethechangesandknowthat theyaregoingtoimprovethequalityandlengthofyourlife.Youwillnevereatorexerciseperfectly,butyoucanfinda rhythm that answers the need to make improvements and at the same timebringyoupleasureanda senseofnormalcy.The first step in forming thenewyouiscalibrating—planningandpreparingthewayyoueatandmovesothatit’scriticaltoyoursuccess.Takeafewminutesandlookthroughwhattheweekhasin store for you, thenmake sureyourmeals areplanned at least threedays inadvancesothatyouhavethefoodsandsnacksavailabletoyouwhenneededorthat you knowwhere andwhen you can get them.Try to choose a variety offoodsandnotalwayshavethesamemealforbreakfastorlunch.Ifyouneedtoswap days because you have better access to foods on one day than you doanother, feel free to do so. Otherwise, try your best to stick to the plan anddeviateonlyifyouhaveanallergy,aseveredislikeofanitem,orthefoodisaknowntriggerthatyoushouldavoid.Note: When the meal plan calls for maple syrup, please note that peoplemetabolize sugar differently, so instead of the 100 percent maple syrup youmighttrysugar-freesyrup.Thisisadeterminationthatyouneedtomake.Thereare a lot of carbs in maple syrup, so you need to be very mindful of notconsumingtoomuch,especially ifyourbloodsugarsaresensitive.Also,whenbread is allowed, you can substitute sprouted bread for the suggested 100%
whole-wheator100%whole-grainbread.
BADHABIT________________________________________________
CHANGE__________________________________________________
GOODHABIT_______________________________________________
IMPROVABLEHABIT_________________________________________
CHANGE__________________________________________________
WEEK1,DAY1
BREAKFAST
Chooseonemaindish:•1or2scrambledeggscookedinoliveoilorcookingspray,saltandpeppertotaste
•1cupofcoldcereal,notsugar-coated,with½cupofskim,orreduced-fatmilk
PowerUps:•2slicesof100%whole-grainor100%whole-wheattoast•½cupoffreshstrawberries,sliced
SNACK
•10–20gramsofcarbohydrates(e.g.,¼cupofdriedfruitandnutmixor1cupofchickennoodlesoup,tomatosoup—madewithwater—orvegetablesoup).Foralistofsnackoptions,seechapter8.
LUNCH
Chooseonemaindish:•½cuptunasaladina100%whole-grainor100%whole-wheatpita•1cupoflentilsoup,beansoup,orvegetablesoupand1smallsaladwith2tablespoonsoffat-free,lightsaladdressing
NUTRINUGGET
Fibercanhelppreventbloodsugarspikes.Researchhasshownthatadietthatcontainsahealthyamountoffibercanloweryourriskofdiabetesandheartdiseasebyasmuchas20–30percent.Source:AmericanDiabetesAssoc.
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•6ouncesoffish(salmon,halibut,tuna,trout),grilled/baked(NOTfried)• 1 beef burrito (if frozen choose low sodiumand carbohydrate count lessthan35)withbeansand1tablespoonofcheese
•SpinachFusilliwithRoastedMushrooms(recipehere)
PowerUps:•2servingsofvegetables
SNACK
•Fewerthan10gramsofcarbohydrates
Exercise
Below and on subsequent days, you will find a suggested time and type ofexercise.Foramoredetaileddescriptionoftheseexercises,gotohereandreadaboutthebestwaytoperformthem.
•20minutes:Cardiovascular/aerobicactivityinthemorning•15minutes:Cardiovascular/aerobicactivityinthelateafternoon/evening
WEEK1,DAY2
BREAKFAST
Chooseonemaindish:•8-ouncefruitsmoothiewithnosugarorothersweetenersadded•1sliceoffrench toast with 1 teaspoon of 100% maple syrup • Egg and VeggieBreakfastSandwich(recipehere)PowerUps:
•Ifyouchoosethesmoothie,youcanalsohave2slicesof100%whole-grainor 100%whole-wheat toast with a small amount of butter or sugar-freejellyspread• Ifyouchoosethefrenchtoast,youcanalsohave½cupofberries
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:•Chickensandwichon2slicesof100%whole-grainor100%whole-wheattoast with lettuce, tomato, and 1 teaspoon of mayonnaise or mustard•Turkeysandwichon2slicesof100%whole-grainor100%whole-wheattoast with lettuce, tomato, and 1 teaspoon of mayonnaise or mustard•CurryChickenSkewers(recipehere)PowerUps:
•½cupofrawvegetables(e.g.,carrots,cucumbers,celery)
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•5ouncesofherb-roastedturkey•4ouncesofbonelessporkchops,grilled/baked,trimmedoffatPowerUps:
• ½ cup of steamed or grilled cauliflower or other vegetable • ½ cup ofcookedbrownrice
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 30minutes:
Cardiovascular/aerobicactivity•15minutes:Resistancetraining
WEEK1,DAY3
BREAKFAST
Chooseonemaindish:•Omeletwithdicedvegetables•½ofatwo-inchbranmuffinwith¼cupofsliced fresh berries and 2 tablespoons of low-fat or nonfat yogurtPowerUps:
•1mediumapple•1sliceof100%whole-grainor100%whole-wheattoastwith1teaspoonofbutterorsugar-freejellyspread
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• 1cup tomato souporblackbean soup (withoutcream) • Mediumgreengarden salad (2 cups of greens with tomatoes, olives, shaved carrots,cucumbers)with2tablespoonsoffat-free,lightsaladdressing
NUTRINUGGETAtypical20ozsodacontains15–18teaspoonsofsugarandupwardsof240calories.Source:HarvardSchoolofPublicHealth
PowerUps:•1pieceofmedium-sizedfruitor½cupofberries
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•6ouncesofgrilled/bakedchickenbreastwithroastedlemon•Chickenstir-fry(use6ouncesofchicken,low-sodiumsoysauce,and1cupofveggies)PowerUps:
• 1 cup of vegetables • ½ cup of cooked brown rice Exercise
RESTDAY!
WEEK1,DAY4
BREAKFAST
Chooseonemaindish:• 1 cupofoatmealorCreamofWheatwith½cupof skimor reduced-fatmilk • 1 breakfast burrito (scrambled egg, bell pepper, and onion in awarm 100%whole-wheat or 100%whole-grain tortilla, sprinkledwith 1tablespoon of salsa and 1 tablespoon of shredded nonfat cheese)PowerUps:
•1pieceofmedium-sizedfruit
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:•¼poundhamburgerwithoptionalketchupandmustardand1smallportionoffrenchfrieswithketchup(1teaspoon),alongwith1smallgreengardensaladwith1tablespoonoffat-free,lightsaladdressing•Caesarsaladwithgrilledchicken(totalweight12ounces)with2tablespoonsoffat-free,lightsalad dressing • Barley with Grapefruit, Spinach, and Almonds (recipehere)PowerUps:
•1pieceofmedium-sizedfruit
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•5ouncesoffish,grilled•5ouncesofshrimp,grilled/bakedPowerUps:• 1cupofvegetables (youcanhave½cupofonevegetableand½cupof
another)• 1cupofcookedbrownrice Exercise• 35minutes:
Cardiovascular/aerobicactivity
WEEK1,DAY5
BREAKFAST
Chooseonemaindish:•1cupofwhole-grain,high-fibercerealwith½cupskimorreduced-fatmilk•½whole-grainbagelspreadwith1tablespoonoflightcreamcheeseand1teaspoonofalow-sugarfruitspread•TheHoneyBuzzsmoothie(recipehere)PowerUps:
•Ifyouchoosethesmoothie,noPowerUps.Forothermaindishes,chooseallornonebelow.
•1cupofberries•1sliceof100%whole-grainor100%whole-wheattoastwith1teaspoonofbutterorsugar-freejellyspread(onlyifyouchoosethecerealoption)
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:•Tunasandwich(2slicesof100%whole-grainor100%whole-wheatbread,½cupof tuna,water-packed, 1 tablespoonofmayonnaise, 1 teaspoonofdiced onion, 1 tablespoon of diced celery, 1 teaspoon of relish) • Steaksandwichwith5ouncesofleansteakonwhole-wheatrollwith½sliceofmelted nonfat cheese, and ¼ cup of peppers and ¼ cup of diced onion(optional)
NUTRINUGGETPeoplewhoconsumesugarydrinksregularly—1to2cansadayormore—havea26percentgreaterriskofdevelopingtype2diabetesthanpeoplewhorarelyhavesuchdrinks.Source:DiabetesCare.2010;33:2477–83
PowerUps:•1smallpieceoffruit•1cupofvegetables,raworcooked
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•Largegreengardensaladwithdicedchickenand2tablespoonsoffat-free,lightsaladdressingPowerUps:
• 1 medium baked sweet potato • 1 ounce of grated reduced-or low-fat
cheese Exercise • 30minutes: Cardiovascular/aerobic activity
•25minutes:Resistancetraining
WEEK1,DAY6
BREAKFAST
Chooseonemaindish:• 2 scrambled eggs with 1 tablespoon of melted nonfat or reduced-fatcheddarcheese,cookedinoilorcookingspray•6ouncesoffat-free,lightplainyogurtwith¼cupofgranola,¼cupofblueberries,and1tablespoonofchoppednuts,ifdesiredPowerUps:
•1sliceof100%whole-grainor100%whole-wheattoast•1cupofberries
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• 1 cup of pasta and bean soup • 1 all-beef hot dog (6 inches), with 1teaspoonofmustard, 1 teaspoonofketchup, and½ teaspoonof relish, ifdesired,onwhole-wheatbunPowerUps:
• ½cupofrawvegetables• 1sliceof100%whole-grainor100%whole-wheatbread(onlyifyouchoosethesoupoption)•4onionrings,nobiggerthan3inchesacross
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•Grilledorsteamedshrimp(6–8pieces)withatablespoonofbutterorothersauce•5-ouncesliceofmeatloafmadefromleanbeefwithtomatosaucePowerUps:
•½cupofcookedbrownrice•½cupofgreenbeans
SNACK
•Fewerthan10gramsofcarbohydrates ExerciseRESTDAY!
WEEK1,DAY7
BREAKFAST
Chooseonemaindish:•12-ouncefruitsmoothie(25gramsofcarbsorfewer),suchasAntioxidantSupreme (recipe here) • 2 whole-wheat pancakes, measuring 5 inchesacross, with 1 teaspoon of butter and 1 teaspoon of 100 percent maplesyrup
NUTRINUGGETType2diabetesislargelypreventable.About9casesin10couldbeavoidedbytakingseveralsimplesteps:keepingweightundercontrol,exercisingmore,eatingahealthydiet,andnotsmoking.Source:HarvardSchoolofPublicHealth
PowerUps:•Ifyouchoosethesmoothie,noPowerUps.• If you choose the pancakes: 100% whole-grain or 100% whole-wheatEnglishmuffinwith1teaspoonlow-sugarjellyspread
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:
• 1 slice of cheese pizza with medium-sized green garden salad with 2tablespoonsoffat-free,lightsaladdressing•1turkeyburgerwith1sliceof fat-free cheese, lettuce, tomato, and 1 teaspoon of mayonnaise and 1teaspoonofketchupPowerUps:
•1cupofslicedcarrotsticksand2tablespoonsofhummus•1cupofplainair-poppedpopcorn
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:• Grilled/baked chicken or grilled/baked pork chop • 5 ounces of fish,grilled/bakedPowerUps:
•½cupofsteamedbroccoli•½cupofmashedsweetpotatoes(usefat-freebuttermilkinsteadofcream,andunsaltedbutter)
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 20minutes:
Cardiovascular/aerobicactivity•15minutes:Resistancetraining
4WEEK2:FOCUS
Yourfirstweekisintherearviewmirrorandnowyouareontoweek2.Thisisaweek all about focus and commitment.Many people can get through the firstweek of many programs, but it’s during week 2 that many start to stumble.Doubts start to seep in.Temptation to stray away from theprogram increases.Second-guessingstartstoovercomeyourinitialexcitementandconfidence.Thisiswhyweek2isyourweekoffocus.
Thisweekwill includemore tasty foodoptionsandwillcontinue to reducethe amount of unhealthy sugars that you consume and increase the amount ofgood carbohydrates. You might experience some sugar cravings if you wereconsuminghighlevelsofsugarbeforestartingtheprogram.Thisisnormalandyoushouldnotbealarmed.Focusyourselfthisweekonyourtransformationandonyournew,healthierwayofeatingandmovingandyouwillenjoythejourney.
BADHABIT________________________________________________
CHANGE__________________________________________________
GOODHABIT_______________________________________________
IMPROVABLEHABIT_________________________________________
CHANGE__________________________________________________
WEEK2,DAY1
BREAKFAST
Chooseonemaindish:•1egg,scrambled•1cupofwhole-grainbreakfastcereal,hotorcoldwithskimorreduced-fatmilkPowerUps:
• 1cupskimor reduced-fatmilk• 1pieceofmedium-sizedfruit• Water(unlimited),1cupofteaor1cupofblackcoffeewith1tablespoonoflow-caloriecream,or½cupoffreshjuice
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• Grilled chicken with lettuce and tomato on 100%whole-grain or 100%whole-wheattoastwith1teaspoonofmayonnaiseormustard•Roastbeefsandwich on 100% whole-grain or 100% whole-wheat bread, with 1teaspoonofmayonnaise ormustard and1 slice of fat-free or reduced-fatcheese•Turkey-QuinoaBurgers(recipehere)
NUTRINUGGET
Fiberisatypeofcarbohydrate,butunlikeothercarbs,thebodycan’tdigestit.Thoughmostcarbohydratesarebrokendownintosugarmolecules,fibercannotbebrokendown,soinsteaditpassesthroughthebodyundigested.Fiberisimportantinthebody’ssugarregulationbyhelpingtokeephungerandbloodsugarincheck.
PowerUps:•½cupofrawvegetables
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•5ouncesoffish,grilled/baked•2½×4-inchsliceofmeatlasagnaPowerUps:
•½cupofcookedbrownrice•½cupofbroccoli
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 35minutes:
Cardiovascular/aerobicactivity
WEEK2,DAY2
BREAKFAST
Chooseonemaindish:• 2 pancakes (4½ inches across) with 1 tablespoon of 100 percent maplesyrup• 1croissantwith1egg,1sliceof reduced-fatcheese,and1slicebacon•BreakfastGritswithOrangesandPecans(recipehere)PowerUps:
•½largegrapefruitor8melonballsoraquartersliceofasmallmelon
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• Turkeywrap in awhole-wheat pitawith 4 ounces of turkey and lettuce,tomato,andfat-free, lightsaladdressing• 1cupofchickennoodlesoupPowerUps:
•½cupofvegetables•8smallwhole-wheatcrackers
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:• 1 cup of whole-wheat spaghetti with four small 1-inch meatballs inmarinara sauce • 5 ounces of skinless, boneless chicken, grilled/bakedPowerUps:
• 1 cup of vegetables divided into 2 types (e.g.,½ cup squash and½ cupcarrots)
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 35minutes:
Cardiovascular/aerobicactivity•20minutes:Resistanceexercises
WEEK2,DAY3
BREAKFAST
Chooseonemaindish:•1yogurtparfait(1cupoffat-free,low-calorieplainyogurtwith½cupfreshfruit)•1cupofoatmealwith½cupskimorreduced-fatmilk,½teaspoonofhoney,and1teaspoonofbutter,ifdesiredPowerUps:
•1sliceofwhole-graintoastwith½teaspoonofsugar-freejellyspread
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:•Grilledchickensalad(2cupsmixedgreensmixedwith3ouncesofskinlessdicedchicken,⅓cupofchoppedbellpepper,⅓cupofchoppedonion,5cherry tomatoes,⅓cupof shreddedcarrot, and2 tablespoonsof fat-free,lightsaladdressing)•Hamandcheesesandwich(4ounceshamon2slicesof100%whole-wheator100%whole-grainbreadwith1sliceoflow-fatorreduced-fatcheese,1teaspoonofmayonnaiseormustard)
NUTRINUGGETAddedsugarsaresugarsandsyrupsthatareaddedtofoodsorbeveragesduringprocessingorpreparation.Theydonotincludenaturallyoccurringsugarssuchasthosefoundinmilk(lactose)andfruits(fructose).
Addedsugars(oraddedsweeteners)includenaturalsugars(suchaswhitesugar,brownsugar,andhoney)aswellasothercaloricsweetenersthatarechemicallymanufactured(suchashigh-fructosecornsyrup).Somenames for added sugars include agave syrup, brown sugar, corn sweetener, corn syrup, sugarmoleculesendingin“ose”(dextrose,fructose,glucose,lactose,maltose,sucrose),high-fructosecornsyrup,fruitjuiceconcentrate,honey,invertsugar,maltsugar,molasses,rawsugar,sugar,syrup.Source:AmericanHeartAssociation
PowerUps:•Herb-CrustedBeefsteakTomatoes(recipehere)•1smallapple• Six¼-inch-thick cucumber sliceswith 1 teaspoonof fat-free, light saladdressingfordipping
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•5ouncesoffish,grilled/baked•1cupofbeefstew
PowerUps:•1whole-grainroll(2×2inches)•½cupofcookedbrownrice
SNACK
•Fewerthan10gramsofcarbohydrates ExerciseRESTDAY!
WEEK2,DAY4
BREAKFAST
Chooseonemaindish:•1freshpeachslicedwith½cupoflow-fat,low-sodiumcottagecheese•1cupof hot cooked cerealwith½ cupof skimor reduced-fatmilkPowerUps:
•¾cupfreshblueberriesorslicedstrawberries
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:•Tunamelt(1toastedwhole-grainEnglishmuffintoppedwith⅓cupoftunamixedwith1 tablespoonof lightmayonnaise,1 teaspoonof relish,and1ounceoffat-freeorreduced-fatcheese)•Chickensalad(2cupsofmixedgreens,¼cupof sliced redgrapes,3ouncesofcookedchickenbreast,6slicesofcucumbers,1stalkofchoppedcelery,optional,anddrizzledwith2tablespoonsoffat-free,lightsaladdressing)PowerUps:
•1smallpieceoffruit
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•EggandSpinachFrittata•1cupofwhole-wheatspaghettiwithmeatsaucePowerUps:
• 1 cup of steamed or grilled vegetables • 1 small 100%whole-grain orwhole-wheatroll
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 35minutes:
Cardiovascular/aerobicactivity
WEEK2,DAY5
BREAKFAST
Chooseonemaindish:•1egg,scrambledwith1ounceoffat-freeorreduced-fatcheese,cookedinoilorcookingspray•1cupofcoldcereal,nosugaradded,with½cupoflow-fat,fat-free,orreduced-fatmilkPowerUps:
•1smallorangeorbanana• 2slicesof100%whole-grainorwhole-wheatbreadorone100%whole-grainorwhole-wheatEnglishmuffin
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• Roast beef sandwich (3 ounces of lean roast beef, lettuce, and slice oftomatoon2slicesof100%whole-grainor100%whole-wheatbread,with1teaspoonofmayonnaiseormustard)•1cupvegetablesouptoppedwith1teaspoonofnonfatplainyogurtand5halvedcherrytomatoes• ClassicCucumberGazpacho(recipehere)PowerUps:
• 1 small green garden salad with 1 tablespoon of fat-free, light saladdressing
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•Barbecuechicken(4ouncesofchickentenderstripsor2drumstickswith2tablespoonsof barbecue sauce) • Tofu stir-fry (4 ounces of tofu,with 2cups of mixed veggies cooked in 2 tablespoons of low-sodium stir-frysauce and 1 tablespoon of olive oil; served over 1 cup of cooked brownrice)
NUTRINUGGETAccording to new USDA guidelines, sugar should be limited to 10 percent or less of a person’s dailycalories. For example, if you consume 2000 calories in a day, you should not consumemore than 200caloriesintheformofsugar.Source:USDA
PowerUps:•½cupofcookedcabbage•½cupofmashedsweetpotatoes(usefat-freebuttermilkinsteadofcream,andunsaltedbutter)
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 30minutes:
Cardiovascular/aerobicactivity•25minutes:Resistanceexercises
WEEK2,DAY6
BREAKFAST
Chooseonemaindish:• 12-ounce fruit smoothie (250 calories or less and 30 grams of carbs orfewer)•1whole-grainorwhole-wheatwaffle(5inchesindiameter)with1teaspoon100percentmaplesyrupPowerUps:
•2stripsofporkorturkeybacon
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• 1whole-wheat tortilla chickenwrap (4ouncesof chicken,1 teaspoonofhummus, ½ cup of mixed greens, 1 teaspoon of fat-free or reduced-fatcheese, and¼cupof sun-dried tomatoes,optional) • 1cupofvegetablechiliPowerUps:
•1cupofcookedbrownrice
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:• 5 ounces of salmon or other fish, grilled/baked • 1 Caesar salad withchicken•GoldenCarrotSoup(recipehere)PowerUps:
•1cupofcookedbrownorwildrice•1cupofsteamedsummersquash
SNACK
•Fewerthan10gramsofcarbohydrates ExerciseRESTDAY!
WEEK2,DAY7
BREAKFAST
Chooseonemaindish:• Grilledcheesesandwichon2slicesof100%whole-grainorwhole-wheatbread•8-ounceyogurtparfaitwithgranolaandfruitPowerUps:
•1smallpieceoffruit
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• Veggie cheeseburger on 100% whole-grain or 100% whole-wheat bun•Tunasaladsandwichon100%whole-grainor100%whole-wheatbreadPowerUps:
•1cupofberriesor1smallpieceoffruit
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:
•5ouncesofpan-searedsteak•1½cupsofchickenstir-fry•HeartyVegetableStew(recipehere)
NUTRINUGGETDrinkingonecanofsodaperdaycanincreaseyourriskofdyingfromheartdiseasebyalmost33percent.Source:JournaloftheAmericanMedicalAssociationInternMed.2014;174(4):516–524.
PowerUps:• 1cupofvegetablemedley(onlyifyouselectedthesteakorchickenstir-fry)•½cupofcauliflower,raw,cooked,orsteamed
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 35minutes:
Cardiovascular/aerobicactivity
5WEEK3:BREAKOUT
Welcometoweek3!Youwillcontinuetoeatflavorful,satisfyingfoodbutnotbecontrolledby the erratic undulationsof sugar spikes and troughs.This is yourbreakoutweek:Younowhavetwoweeksunderyourbelt,andthisnewwayofeating and moving is starting to gel into a lifestyle that you can enjoy andmaintainwithoutstressandthefeelingofbeingoverlyrestricted.
It’simportanttocontinuetoconsiderhabits—bothgoodandbad—thatcanbechanged,enhanced,orstopped.We’realwaysaworkinprogress,andtakingthismentalapproachallowsyoutotrynewthingsyetnotbetoodisappointedifyoufail.Takealittletimetothinkaboutwhatyourday’sactivityandmealschedulearegoing tobe. Just fiveminutesofmentalpreparation canpreventyou frommaking poor decisions that can throw you off plan. Not only should you befeelingandlookingbetter,butyourconfidenceshouldbenoticeablyontherise!BADHABIT________________________________________________
CHANGE__________________________________________________
GOODHABIT_______________________________________________
IMPROVABLEHABIT_________________________________________
CHANGE__________________________________________________
WEEK3,DAY1
BREAKFAST
Chooseonemaindish:•2scrambledeggswithdicedveggies•1cupofoatmealwith½cupskimor reduced-fat milk, ½ teaspoon of honey, and ½ teaspoon of butter, ifdesired
NUTRINUGGETSodaandsportsdrinksarethelargestfoodgroupsourcesofaddedsugars(34.4percent),followedbygraindesserts(12.7percent),fruitdrinks(8percent),candy(6.7percent),anddairydesserts(5.6percent).Source:NationalandNutritionExaminationSurvey(NHANES)spanningperiod2003–2010.
PowerUps:•1pieceofmedium-sizedfruit•Water(unlimited),1cupofteaor1cupofblackcoffeewith1tablespoonoflow-caloriecream,or½cupoffreshjuice
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:•Grilledchickensalad(2cupsmixedgreensmixedwith3ouncesofskinless
dicedchicken,⅓cupofchoppedbellpepper,⅓cupofchoppedonion,5cherry tomatoes,⅓cupof shreddedcarrot, and2 tablespoonsof fat-free,light salad dressing) • Turkey burger on 100% whole-grain or 100%whole-wheatbunPowerUps:
•1servingofvegetables,ifyouchoosetheturkeyburger
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•5ouncesofgrilled/bakedchicken,orgrilled/bakedporkchop•5ouncesoffish, grilled/baked • Garlic-Herb Marinated London Broil (recipe here)PowerUps:
•2servingsofvegetables•1whole-wheatroll•½cupofcookedbrownriceorwhole-wheatcouscous
SNACK
•10–20gramsofcarbohydrates
Exercise•20minutes:Cardiovascular/aerobicactivity•20minutes:
Resistanceexercises
WEEK3,DAY2
BREAKFAST
Chooseonemaindish:• 1cupofcoldcereal,notsugar-coated,with½cupofskimorreduced-fatmilk • 1 breakfast burrito (scrambled egg, bell pepper, and onion in awarm,100%whole-grainor100%whole-wheat tortilla, sprinkledwith1tablespoonofsalsaand1tablespoonofshreddednonfatcheese)•6ouncesoffat-free,nonfatplainyogurtwith¼cupgranola,¼cupofblueberries,and1tablespoonofchoppednuts,ifdesiredPowerUps:
•1pieceofmedium-sizedfruit•Water(unlimited),1cupofteaor1cupofblack coffee with 1 tablespoon of low-calorie cream, or ½ cup of freshjuice
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• 1 slice of cheese pizza and a medium-sized green garden salad with 2tablespoonsoffat-free,lightsaladdressing•1all-beefhotdog(6inches)with 1 teaspoon of mustard, 1 teaspoon of ketchup, and ½ teaspoon ofrelish,ifdesired,onwhole-wheatbunPowerUps:
•½cupofberriesor1pieceofmedium-sizedfruit•½cupofcookedbrownrice
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•2smallbakedporkchops•5ouncesofchicken,grilled/bakedwithherbs•1cupofwhole-wheatpastawithmarinarasaucePowerUps:
•2servingsofvegetables•1whole-wheatdinnerroll
SNACK
•10–20gramsofcarbohydrates ExerciseRESTDAY!
WEEK3,DAY3
BREAKFAST
Chooseonemaindish:•¾cupoatmealorCreamofWheat,add¼cupofnutsandgroundcinnamonfortaste,optional•12-ouncefruitsmoothie(300caloriesorless,nosugarorothersweetenersadded)PowerUps:
• 1pieceofmedium-sizedfruitifyouchoosetheoatmeal,orslicethefruitontopofyourcereal• Water(unlimited),1cupofteaor1cupofblackcoffeewith1tablespoonoflow-caloriecream,1cupofskimorreduced-fatmilk,or½cupoffreshjuice
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• 1cupofbeansoup(kidney,cannellini,orblack)• 5-ouncesliceofmeatloafmadefromleanbeefandtomatosauce•Turkeyburgerwith1sliceoffat-free cheese, lettuce, tomato, and 1 teaspoon of mayonnaise and 1teaspoonofketchupPowerUps:
•2servingsofvegetables
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•1½cupsofreduced-sodium(lessthan480mg/serving)soup•5ouncesofshrimp,grilled/baked• GrilledBeefEyeRoundSteakswithRedPepperRelish(recipehere)
NUTRINUGGETTheAmericanHeartAssociation(AHA)recommendsnomorethan6teaspoons(24grams)ofaddedsugarperdayforwomenand9teaspoons(36grams)formen.Thelimitsforchildrenvarydependingontheirageandcaloricneeds,butrangebetween3–6teaspoons(12–25grams)perday.Source:AmericanHeartAssociation
PowerUps:•2servingsofvegetables
SNACK
•10–20gramsofcarbohydrates
Exercise•35minutes:Cardiovascular/aerobicactivity
WEEK3,DAY4
BREAKFAST
Chooseonemaindish:•1scrambledeggwithdicedonion,bellpepper,andtomato•1cupofcoldcereal,notsugar-coated,with½cupofskimorreduced-fatmilk•Tomato-AsparagusBreakfastCasserole(recipehere)PowerUps:
• 100% whole-grain English muffin spread with 2 tablespoons of cottagecheeseor1teaspoonofbutter•Water(unlimited),1cupofteaor1cupofblack coffee with 1 tablespoon of low-calorie cream, or ½ cup of freshjuice
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:•Grilledchickensandwichwithlettuceandtomatoon100%whole-grainor100%whole-wheattoastwith1teaspoonoflightmayonnaiseandmustard•1cupofchickennoodlesoup
• Roastbeefsandwichon100%whole-grainorwhole-wheatbread,with1teaspoonofmayonnaise ormustard and1 slice of fat-free or reduced-fatcheesePowerUps:
•1pieceofmedium-sizedfruit
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•Vegetarianplateof3servingsofvegetables•1½cupschickenstir-fry(use5 ounces of chicken and 1 cup of vegetables) • 2½× 4-inch slicemeatlasagnaPowerUps:
•1servingofvegetables,ifyouchoosethemeattomeatlasagna•½cupofcookedbrownordirtyrice•1sliceof100%whole-grainbread
SNACK
•10–20gramsofcarbohydrates
NUTRINUGGETWhiledietsodahasnocalories, ithaslotsofartificialsweetenersthathavebeencontroversialatbest.Anine-yearstudyfoundthatolderadultswhodrankdietsodacontinuedtoincreasetheiramountofbellyfat.Other studieshave found that eachdailydiet soda increasesyour chanceofbecomingobese in thenextdecade by 65 percent.Diabetes Care published a study that found drinking diet soft drinks wasassociated with an increased risk of developing the metabolic syndrome—obesity, high bloodpressure,hightriglycerides—whichleadtodiabetesandheartdisease.Source:SharonP.G.Fowler,KenWilliams,andHelenP.Hazuda.“DietSodaIntakeIsAssociatedwithLong-TermIncreasesinWaistCircumferenceinaBiethnicCohortofOlderAdults:TheSanAntonioLongitudinalStudyofAging.”JournaloftheAmericanGeriatricsSociety,March17,2015DOI:10.1111/jgs.13376
Exercise•20minutes:Cardiovascular/aerobicactivity•15minutes:
Resistanceexercises
WEEK3,DAY5
BREAKFAST
Chooseonemaindish:•Omeletwithdicedvegetables•1cupofoatmealorCreamofWheatwith½cupofskimorreduced-fatmilk
NUTRINUGGETIfyou lose7percentofyourbodyweight,youcutyourriskofdevelopingdiabetesby60percent.Evenmore,ifyou’reover65,youreduceyourriskbyover70percent.Source:AmericanDiabetesAssociation
PowerUps:•1sliceof100%whole-wheatorwhole-graintoast•½cupoffreshberries•Water(unlimited),1cupofteaor1cupofblackcoffeewith1tablespoonoflow-caloriecream,or½cupoffreshjuice
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• Tuna salad sandwich on 100%whole-grain bread (3–4 ounces ofwater-packedtunawithceleryand1tablespoonofmayonnaise)•1all-beefhot
dog(6inches)with1 teaspoonofmustard,1 teaspoonofketchup,and½teaspoonofrelish,ifdesired,onwhole-wheatbun•1cupoflentilsouporbean soup with 1 small salad with 2 tablespoons of fat-free, light saladdressing•TurkeyWaldorfSalad(recipehere)PowerUps:
•10babycarrotswithhummusor1servingofvegetables
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:• Large tossedsaladwithgreens, tomatoes,shavedcarrots,cucumbers,andolives,with2tablespoonsoffat-free,lightsaladdressing(3ouncesdicedchicken,optional)• 5ouncesof fish,grilled/baked • 5ouncesof steak,grilledPowerUps:
• 2servingsofvegetables,ifyouchoosethefishorsteak• 1whole-wheatrollforallentréechoices
SNACK
•10–20gramsofcarbohydrates ExerciseRESTDAY!
WEEK3,DAY6
BREAKFAST
Chooseonemaindish:• 2whole-wheat pancakes,measuring 5 inches across,with 1 teaspoon ofbutter and 1 teaspoon of 100 percent maple syrup • ¾ cup oatmeal orCream ofWheat, cooked with the option of ¼ cup of nuts (use groundcinnamonfortasteifdesired)•1cupofcoldcereal,notsugar-coated,with½cupofskimorreduced-fatmilkPowerUps:
•1pieceoffruit•100%whole-wheatEnglishmuffin•Water(unlimited),1cupofteaor1cupofblackcoffeewith1tablespoonoflow-caloriecreamor1tablespoonofskimorreduced-fatmilk,or½cupoffreshjuice
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• 1 slice of cheese pizza and a medium-sized green garden salad with 2tablespoonsoffat-free,lightsaladdressing• 1cupoflentilsouporbeansoup and 1 small salad with 2 tablespoons of fat-free, light dressing•ChickenandRedPepperHummusWraps(recipehere)PowerUps:
•1pieceoffruitor½cupofberries
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•5ouncesofskinless,bonelesschicken,grilled/baked•Caesarsaladwithorwithoutchicken(only¼cupofcroutonsandonly2tablespoonsoffat-free,lightsaladdressing)•EasyShepherd’sPie(recipehere)PowerUps:
•2servingsofvegetables,ifyouchoosethechicken
SNACK
•10–20gramsofcarbohydrates
Exercise•20minutes:Cardiovascular/aerobicactivityinthe
morning•20minutes:Cardiovascular/aerobicactivityinthelateafternoon/evening
WEEK3,DAY7
BREAKFAST
Chooseonemaindish:• 1cupcoldcereal,notsugar-coated,with½cupskimor reduced-fatmilk• 12-ounce fruit smoothie (300 calories or less, no sugar or othersweetenersadded)•EggandVeggieBreakfastSandwich(recipehere)
NUTRINUGGETSunandagearenottheonlypromotersofwrinkles.Sugarmightalsobeaculpritthroughaprocesscalledglycation,inwhichexcessbloodsugarbindstocollagenintheskin,thusmakingit lesselasticandmorepronetowrinkles.
PowerUps:• 1 piece of fruit or ½ cup of berries, if you choose the cereal or eggsandwich•Water(unlimited),1cupofteaor1cupofblackcoffeewith1tablespoonoflow-caloriecream,or½cupoffreshjuice
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• ½ cup tuna salad in a 100% whole-grain or 100% whole-wheat pita
• Chicken sandwich on 2 slices of 100% whole-grain or 100% whole-wheattoastwithlettuce,tomato,and1teaspoonofmayonnaiseormustard•1cuptomato,blackbean,lentil,chicken,orvegetablesoupPowerUps:
•Smallgreengardensaladwith1tablespoonoffat-free,lightsaladdressing
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•1cupofwhole-grainpasta,drizzledwitholiveoilandgarlic,with4ouncesof meatballs (chicken or turkey) • 5 ounces of fish, grilled/baked • 5ouncesofsteak,grilledPowerUps:
•1smallbakedsweetpotato•1servingofvegetables•1whole-wheatdinnerroll
SNACK
•10–20gramsofcarbohydrates Exercise•20minutes:
Cardiovascular/aerobicactivity•20minutes:Resistanceexercises
6WEEK4:CHALLENGE
Congratsonmakingittoweek4!Yourbodyshouldbeadaptingtothechangesyouhavemade.Yoursugarcravingsshouldbereduced,andyouarenowmoresatisfiedwith foods thatare fullofpropernourishmentandgreat fuel foryourbodytofeelandlookbetter.Thebodyisawonderfulmachine,anditisequallystubborn.Whenyourepeatedlyintroduceittothesamechallenges,itnolongerrespondsasdramaticallyorasconsistentlyasithasinthepast.Nowit’stimetoswitchcoursealittle.
Youwill stillbeeatinghealthier foodsandmakingsmarterchoices,butwearegoingtochangeyourmealtypesandtheorderinwhichyoueatthem.Thisweekisdedicatedtocreatinganewchallenge,onethatyoucertainlycanhandle,butwilltakeyoualittleoutofyourcomfortzone.Facethisweekwithapositiveattitudeandremindyourself that thischangeinyourroutinewillonlyincreaseandenhancetheresultsthatyoualreadyhaveachieved.Themindiswhatleadsand the body follows. This week is as much about your mental as it is yourphysicalexecution.Focusandmostimportanthavefun!BADHABIT________________________________________________
CHANGE__________________________________________________
GOODHABIT_______________________________________________
IMPROVABLEHABIT_________________________________________
CHANGE__________________________________________________
Here is just a sample ofwhat your daily schedulemight look like thisweek.
Remember,yourscheduleisbasedonthetimeyouwakeupandgotosleep,soyouneedtofillitinaccordingly.Thisisbuiltforsomeonewhogetsupat7A.M.
Ifyouneedanemergencysnackafterdinnerbecauseyou’rehungry,makesureyou choose something that is 5 grams of carbs or less and nomore than 150calories.
WEEK4,DAY1
BREAKFAST
Chooseonemaindish:• 1or2scrambledeggs,cookedinoilorcookingspray,saltandpepper totaste
•1cupofcoldcereal,notsugar-coated,with½cupofskim,orreduced-fatmilk
•AvocadoandGrapefruitToasts(recipehere)
NUTRINUGGETSugars aremolecules composed of carbon, hydrogen, and oxygen. The simplest sugars include glucose,fructose,andgalactose.Tablesugaristhecrystalformofsucrose,whichisafusionofonefructoseandoneglucosemolecule.
PowerUps:•½cupoffreshstrawberries,sliced,or1pieceofmedium-sizedfruit
SNACK
•10–20gramsofcarbohydrates
SNACK
•10–20gramsofcarbohydrates
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•6ouncesoffish(salmon,halibut,tuna,trout),grilled/baked(NOTfried)•RoastedEggplantRollatini(recipehere)
PowerUps:•2servingsofvegetables
Exercise
•20minutes:Cardiovascular/aerobicactivityinthemorning•20minutes:Cardiovascular/aerobicactivityinthelateafternoon/evening
WEEK4,DAY2
BREAKFAST
Chooseonemaindish:•8-ouncefruitsmoothiewithnosugarorothersweetenersadded•1sliceoffrenchtoastwith1teaspoonof100percentmaplesyrup•BreakfastGritswithOrangesandPecans(recipehere)PowerUps:
•Ifyouchoosethesmoothie,youcanalsohave2slicesof100%whole-grainor 100%whole-wheat toast with a small amount of butter or sugar-freejellyspread• Ifyouchoosethefrenchtoast,youcanalsohave½cupofberries
SNACK
•10–20gramsofcarbohydrates
SNACK
•10–20gramsofcarbohydrates
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:
•Vegetarianplateof3vegetableservings•5ouncesofbonelessporkchops,grilled/baked, trimmed of fat • Beef and Pepper Stir-Fry (recipe here)PowerUps:
Ifyou’rehavingtheporkchopsorbeefandpepperstir-fry,youcanalsohavethesidesbelow:•½cupofsteamedorgrilledcauliflower•½cupofcookedbrownrice
Exercise•15minutes:Cardiovascular/aerobicactivity•20minutes:
Resistancetraining
WEEK4,DAY3BREAKFASTChooseonemaindish:•Omeletwithdicedvegetables• 1cupofcoldcereal,notsugar-coated,with½cupskim,orreduced-fatmilk•OatmealwithApples,Almonds,andCinnamon(recipehere)PowerUps:
•1mediumapple•1sliceof100%whole-grainor100%whole-wheattoastwith1teaspoonbutterorsugar-freejellyspreadSNACK
•10–20gramsofcarbohydratesSNACK•10–20gramsofcarbohydratesSNACK•10–20gramsofcarbohydratesDINNER
Choose onemain dish: • 5 ounces of fish, grilled • Chicken stir-fry (use 6ouncesofchicken,low-sodiumsoysauce,and1cupofveggies)•GrilledLambChopswithChickpeaandFetaRelish(recipehere)
FIBER:DAILYRECOMMENDATIONSFORADULTS
Age50oryounger Age51orolderMen
38grams
30grams
Women
25grams
21gramsSource:InstituteofMedicine
PowerUps:
• 1 cup of vegetables • ½ cup of cooked brown rice Exercise
RESTDAY!
WEEK4,DAY4
BREAKFAST
Chooseonemaindish:• 1 cupofoatmealorCreamofWheatwith½cupof skimor reduced-fatmilk • 1 breakfast burrito (scrambled egg, bell pepper, and onion in awarm,100%whole-wheattortilla,sprinkledwith1tablespoonofsalsaand1tablespoonofshreddednonfatcheese)• EggandTurkeySausageMiniBreakfastPizza(recipehere)PowerUps:
•1pieceoffruit
SNACK
•10–20gramsofcarbohydrates
SNACK
•10–20gramsofcarbohydrates
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•6ouncesofchickenbreast,grilled/bakedwithroastedlemon•5ouncesof
shrimp, grilled/baked • Curried Squash, Onion, and Lentil Stew (recipehere)
NUTRINUGGETResearchshowsthatfructose,apopulartypeofsugar,candamagethelivermuchlikealcohol.Fructoseiswhat makes fruit taste so sweet, and in this naturally occurring form it is fine. But when fructose ismanipulated,suchasinextractionsfromcorn,sugarcane,andbeets,itcanharmtheliver.Source:JournalofHepatology;2013,58(2),395–398andNature;2012,487(5),27–29.
PowerUps:• 1cupofvegetables (youcanhave½cupofonevegetableand½cupof
another)•½cupofcookedbrownrice Exercise• 35minutes:
Cardiovascular/aerobicactivity
WEEK4,DAY5
BREAKFAST
Chooseonemaindish:•1cupofwhole-grain,high-fibercerealwith½cupskimorreduced-fatmilk• 6 ounces of nonfat plain yogurt with ¼ cup of granola, ¼ cup ofblueberries, and1 tablespoonofchoppednuts, ifdesired • MiniHuevosRancheros(recipehere)PowerUps:
•1cupofberries•1sliceof100%whole-wheator100%whole-graintoastwithbutterand1teaspoonsugar-freejellyspread(onlyifyouchoosethecerealoption)
SNACK
•10–20gramsofcarbohydrates
SNACK
•10–20gramsofcarbohydrates
NUTRINUGGETSugaraddiction is a real and sometimes seriouscondition.According toabrain scan study from theUSNationalInstituteonDrugAbuse,sugarcanaffectthebrainsimilartothewaycocaineandalcoholimpactit.Thesechangescanleadtomorecravingsforsugar.Source:NatureReviewsNeuroscience;2004,5(12),963–970.FoodandAddiction:AComprehensionHandbook;2012,OxfordUniversityPress
DINNER
Chooseonemaindish:•5ouncesofchicken,grilled/baked,or5ouncesofporkchop,grilled/baked• Largegreengardensaladwithdicedchickenand2 tablespoonsof fat-free,lightsaladdressing•TurkeySalisburySteakswithMushroomSauce(recipehere)PowerUps:
• 1mediumbaked sweet potato • 1 cup of vegetables Exercise
•35minutes:Cardiovascular/aerobicactivity
WEEK4,DAY6
BREAKFAST
Chooseonemaindish:• 1 cupofoatmealorCreamofWheatwith½cupof skimor reduced-fatmilk•½whole-grainbagelspreadwith1tablespoonoflightcreamcheeseand1teaspoonoflow-sugarfruitspread• EggandSpinachFrittatawithFeta(recipehere)PowerUps:
•1sliceof100%whole-grainor100%whole-wheattoast•½cupofberries
SNACK
•10–20gramsofcarbohydrates
SNACK
•10–20gramsofcarbohydrates
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:• Vegetarianplateof3servingsofvegetables• 5-ouncesliceofmeat loafmadefromleanbeef•SpicyGreenChilePorkStew(recipehere)Power
Ups:
• ½cupofcookedbrownrice • ½cupofgreenbeans Exercise
RESTDAY!
WEEK4,DAY7
BREAKFAST
Chooseonemaindish:•1croissantwith1egg,1sliceoffat-freeorreduced-fatcheese,and1sliceof bacon • 2 whole-wheat pancakes,measuring 5 inches across, with 1teaspoonofbutterand1 teaspoonof100percentmaplesyrup• RoastedPepperandScallionStrata(recipehere)
NUTRINUGGETSnackingcanbeagreatshortcuttoahealthylifestyle.Anestimated70percentofAmericansusesnackingasawaytoincorporatefruitsandvegetablesintotheirdiets.Source:ProduceforBetterHealthFoundation
SNACK
•10–20gramsofcarbohydrates
SNACK
•10–20gramsofcarbohydrates
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•Barbecuechicken(4ouncesofchickentenderstripsor2drumstickswith2tablespoonsofbarbecue sauce) • 5 ounces of fish, grilled/baked • KaleCaesarSaladwithPoachedChicken(recipehere)PowerUps:
•½cupofsteamedbroccoli•½cupofmashedsweetpotatoes(usefat-freebuttermilkinsteadofcream,
and unsalted butter) Exercise • 15 minutes:
Cardiovascular/aerobicactivity•20minutes:Resistanceexercises
7WEEK5:BLAST
You’vemade it toweek5, the finaluniqueweekofyour transformation.Thisweekcombinesallthatyouhavelearnedandtriedthelastfourweeks.Theideabehindthisweekisthatyouwillblastoff intoalifestylethatdoesn’trequireamanualfor therestofyour life.Nowyoucanmakesmarter,healthierchoices.Thisprogram’sintentionisnottoteachyouhowtobeperfectbutrathertoteachyou how to make nutritional decisions that will help you live longer, feelstronger, andprovideyourbodywith thenourishment thatwillhelpyoustaveoffdisease.
Sugarisauniversalcompoundthat isfoundinnaturalandprocessedfoods.It’svirtuallyunavoidableevenwiththehealthiestofeatingbehaviors.Ourgoalis to reduce the amount of added sugars and emphasize natural sugars—thosethatarenaturallyfoundinfood—andhelpyouchooseandcreatefoodsthatareextremelytastyandsatisfying.Afterthisweek,youcanstillfollowportionsorthe entire program or customize it to what will fit your lifestyle. If you findyourselfgettingofftrack,pickupatanyweekanddoasmuchofitasyouwant.Thisplanbecomesyourguideandyoumakeitworkforyou.Embraceyournewwayoflivingandonlylookbacktoseehowfaryou’vecome!BADHABIT________________________________________________
CHANGE__________________________________________________
GOODHABIT_______________________________________________
IMPROVABLEHABIT_________________________________________
CHANGE__________________________________________________
WEEK5,DAY1
BREAKFAST
Chooseonemaindish:•1or2scrambledeggscookedinoliveoilorcookingspray,saltandpeppertotaste•2pancakes(4½inchesacross)with1tablespoonof100percentmaple syrup • Oatmeal with Apples, Almonds, and Cinnamon (recipehere)PowerUps:
•1pieceoffruit•Water(unlimited),1cupofteaor1cupofblackcoffeewith1tablespoonoflow-caloriecreamor1tablespoonofskimorreduced-fatmilk,or½cupoffreshjuice
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• Grilled chicken salad (2 cupsofmixedgreenswith3ouncesof skinlessdicedchicken,⅓cupofdicedbellpepper,⅓cupofdicedonion,5cherrytomatoes, ⅓ cup of shredded carrot, and 2 tablespoons of fat-free, lightsalad dressing) • Roast beef sandwich on 100% whole-grain or 100%whole-wheatbread,with1teaspoonofmayonnaiseormustardand1sliceoffat-freeorreduced-fatcheese
NUTRINUGGETEat:•Morevegetables,especiallynon-starchyones(nopotatoes,corn,orpeas).Andwatchthesalt.• Whole-grain foods (thinkwhole-wheat bread) over refined grains and flour.Half the grains you eatshouldbewholegrains.
•Leanproteins.Fishatleasttwiceaweek,andbeansorsoyinsteadofmeat,whenyoucan.Whenyoudoeatmeat,golean(porkloinorsirloin).Andremovetheskinfromyourchicken.
•Fruit.Freshisbest.Ifyouchoosecannedorfrozen,makesureithasnoaddedsugar.•Fats.They’reOKinsmallamountsifyou’reeatinghealthyfats,likethosefromavocados,olives,nuts,orseeds.Avoidthefull-fatcheesesandfull-fatmilk.Noregularbutterorcreamysauces.Andputbackthosepotatochipsandfattysnacks.
Source:AmericanDiabetesAssociation
PowerUps:•½cupofrawvegetables
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•5ouncesoffish,grilled•1cupofwhole-wheatspaghettiwithmeatsauce• Grilled Beef Eye Round Steakswith Red Pepper Relish (recipe here)PowerUps:
•½cupofbrownrice•½cupofbroccoli
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 20minutes:
Cardiovascular/aerobic activity in the morning • 20 minutes:Cardiovascular/aerobicactivityinthelateafternoon/evening
WEEK5,DAY2
BREAKFAST
Chooseonemaindish:• 1 cupof coldcereal,no sugar added,with½cupof skimor reduced-fatmilk•1croissantwith1egg,1sliceoffat-freeorreduced-fatcheese,and1sliceofbaconPowerUps:
•½largegrapefruitor8melonballs
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• 1whole-wheat tortilla chickenwrap (4ouncesof chicken,1 teaspoonofhummus, ½ cup of mixed greens, 1 teaspoon of fat-free or reduced-fatcheese, and¼ cup of sun-dried tomatoes, optional) • 1 cup of chickennoodlesoup•TunaMeltMuffins(recipehere)PowerUps:
•½cupofvegetables•8smallwhole-wheatcrackers
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•1cupofwhole-wheatspaghettiwith4small1-inchmeatballsinmarinarasauce• 5ouncesofpan-searedsteakwithherbs • 5ouncesof skinless,bonelesschicken,grilled/bakedPowerUps:
• 1 cup of vegetables divided into 2 types (e.g.,½ cup squash and½ cupcarrots)
SNACK
•Fewerthan10gramsofcarbohydrates Exercise•RESTDAY!
WEEK5,DAY3
BREAKFAST
Chooseonemaindish:• 1 yogurt parfait (1 cup of nonfat plain yogurtwith½ cup of fresh fruit)• Grilled cheese sandwich on 2 slices of 100% whole-grain or 100%whole-wheat bread • 1 cup of oatmeal with½ cup skim or reduced-fatmilk,½teaspoonhoney,and1teaspoonofbutter,optionalPowerUps:
• 1sliceofwhole-grain toastwith½teaspoonofsugar-free jellyspread, ifyouchosetheyogurtoroatmeal•1pieceoffruitwithallthreemaindishchoices
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• Veggie cheeseburger on 100% whole-grain or 100% whole-wheat bun• Hamand cheese sandwichwith4ouncesof hamon2 slicesof 100%whole-wheator100%whole-grainbread,with1sliceofreduced-fatorfat-free cheese, 1 teaspoon of mayonnaise or mustard • 1 cup of lentil,mushroom,ortomatosoupPowerUps:
•1smallapple• Six¼-inch-thick cucumber sliceswith 1 teaspoonof fat-free, light saladdressingfordipping
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:• 5 ounces of fish, grilled/baked • Vegetarian plate with 3 servings ofvegetables•GrilledChickenPaillardwithArugulaandShavedParmesan(recipehere)PowerUps:
•1whole-grainroll•½cupofbrownrice
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 20minutes:
Cardiovascular/aerobicactivity•20minutes:Resistanceexercises
WEEK5,DAY4
BREAKFAST
Chooseonemaindish:• 1 cupof coldcereal,no sugar added,with½cupof skimor reduced-fatmilk • 1 cup of hot cooked cereal (such as steel-cut oatmeal, grits, orCream of Wheat) with ½ cup of skim or reduced-fat milk • Egg andVeggieBreakfastSandwich(recipehere)PowerUps:
•¾cupoffreshblueberriesorslicedstrawberries
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• Roast beef sandwich (3 ounces of lean roast beef, lettuce, and slice oftomatoon2slicesof100%whole-grainor100%whole-wheatbread,with1teaspoonofmayonnaiseormustard)•Tunamelt(1toastedwhole-wheatEnglish muffin topped with ⅓ cup of tuna mixed with 1 tablespoon ofmayonnaise, 1 teaspoon of relish, and 1 ounce of fat-free or reduced-fatcheese) • Chicken salad (2 cups of mixed greens, ¼ cup of sliced redgrapes, 3 ounces of cooked chicken breast, 6 slices of cucumbers, and 1stalk of chopped celery, optional, drizzledwith 2 tablespoons of fat-free,lightsaladdressing)PowerUps:
•1smallpieceoffruit
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•2½×4-inchsliceofmeatlasagna•Barbecuechicken(4ouncesofchickentender strips or 2 drumsticks with 2 tablespoons of barbecue sauce)•CurriedSquash,Onion,andLentilStew(recipehere)PowerUps:
• 1 cup of steamed or grilled vegetables • 1 small 100%whole-grain or100%whole-wheatroll
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 35minutes:
Cardiovascular/aerobicactivity
WEEK5,DAY5
BREAKFAST
Chooseonemaindish:•1freshpeachslicedwith½cupoflow-fat,low-sodiumcottagecheese•1egg,scrambledwith1ounceoffat-freeorreduced-fatcheesewitholiveoilor cooking spray • 1 cupof cold cereal, no sugar added,with½cupofskimorreduced-fatmilkPowerUps:
•1smallapple,orange,orbanana•2slicesof100%whole-grainorwhole-wheatbreador100%whole-grainorwhole-wheatEnglishmuffin
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• Grilled chicken with lettuce and tomato on 100%whole-grain or 100%whole-wheat toast with 1 teaspoon of mayonnaise or mustard • 1 cupvegetablesouptoppedwith1teaspoonofnonfatplainyogurtand5halvedcherry tomatoes • Turkeywrap in awhole-wheat pitawith 4 ounces ofturkeyandlettuce,tomato,andlow-caloriedressingPowerUps:
• 1 small green garden salad with 1 tablespoon of fat-free, light saladdressing
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•5ouncesoffish,grilled• Tofustir-fry(4ouncesoftofu,with2cupsofmixedveggiescookedin2tablespoons of low-sodium stir-fry sauce and 1 tablespoon of olive oil;servedover1cupofcookedbrown rice) • Caesar saladwithorwithoutchicken(only¼cupofcroutonsandonly2tablespoonsofsaladdressing)PowerUps:
•½cupofcookedcabbage•½cupofmashedsweetpotatoes(usefat-freebuttermilkinsteadofcream,andunsaltedbutter)
SNACK
•Fewerthan10gramsofcarbohydrates Exercise•RESTDAY!
WEEK5,DAY6
BREAKFAST
Chooseonemaindish:• 1cupofhotcookedcerealwith½cupofskimorreduced-fatmilk•12-ouncefruitsmoothie(250caloriesorlessand30gramscarbsorless)•1whole-grain or whole-wheat waffle (5 inches in diameter) with ½tablespoonof100percentmaplesyrupPowerUps:
•2stripsofporkorturkeybacon
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:•1cupofwhole-wheatpastawith¼cupoftomatosauceandvegetables•1whole-wheat tortilla chicken wrap (4 ounces of chicken, 1 teaspoon ofhummus, ½ cup of mixed greens, 1 teaspoon of fat-free or reduced-fatcheese,and¼cupsun-driedtomatoes,optional)•HeartyMinestroneSoup(recipehere)PowerUps:
• 1 cup of brown rice, if you choose the chickenwrap or soup • 1 smallgreengardensaladwith1tablespoonoffat-free,lightsaladdressing
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:• 5 ounces of salmon or other fish, grilled/baked • 5 ounces of skinless,bonelesschicken,grilled/baked•Vegetarianplate,3servingsofvegetablesPowerUps:
•1cupofcookedbrownorwildrice,ifyouchooseanyofthemaindishes•1cupofsteamedsummersquash,ifyouchoosethefishorchicken
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 20minutes:
Cardiovascular/aerobicactivity•20minutes:Resistanceexercises
WEEK5,DAY7
BREAKFAST
Chooseonemaindish:• 12-ouncefruitsmoothie (250caloriesor lessand30gramscarbsor less)•1cupofcoldcereal,nosugaradded,with½cupofskimorreduced-fatmilk• 8-ounceyogurtparfaitwithgranola and fruit • EggandSpinachFrittatawithFeta(recipehere)PowerUps:
•1smallpieceoffruit
SNACK
•10–20gramsofcarbohydrates
LUNCH
Chooseonemaindish:• Turkeywrap in awhole-wheat pitawith 4 ounces of turkey and lettuce,tomato,andfat-free,lightsaladdressing•Tunasaladsandwichon100%whole-grainor100%whole-wheatbread•RoastedButternutSquashandSpinachSalad(recipehere)PowerUps:
•½cupofberriesor1smallpieceoffruit
SNACK
•10–20gramsofcarbohydrates
DINNER
Chooseonemaindish:•Pan-searedsteak(5ounces)• Chicken stir-fry with vegetables (1½ cups) • 1½ cups of soup (carrot,tomato,lentil,vegetable,chicken,pea)PowerUps:
• 1cupofvegetablemedley, ifyouchoose thesteak• ½cupofbrownordirtyrice,withallthemaindishchoices•1whole-grainroll
SNACK
• Fewer than10gramsofcarbohydrates Exercise• 35minutes:
Cardiovascular/aerobicactivity
8BLASTTHESUGAROUTSNACKS
Snacking is an extremely important part of any weight loss program, butparticularlysofor thosewhoareprediabeticordiabetic.Snackscanbeagreatwaytoboostyourenergybetweenmeals,andtheycanpreventyoufromfeelingtoo hungry as you wait for your next meal. Snacking wisely is criticallyimportantbecauseitwillhelpkeepyoufullwhileatthesametimepreventyoufrom consuming toomany calories and spiking your blood sugars, somethingthatyouaretryingyourbesttoavoid.Snacksthathavefiberandlotsofnutrientsarethebestchoicestocurbyourappetite.Althoughsaltyorsweetsnacksmightbeyourpreferenceoccasionally,thinkofsnacksasanotheropportunitytofitinanotherservingofwholegrains, fruits,orvegetables—low-calorieoptions thatwillkeepyourhungeratbayuntilyournextmeal.Rememberthatportionsizesalwaysmakeabigdifferenceandcanhelpyoukeepbettercontrolofyourbloodglucose.Preparation,likemostthingsinlife,istoyouradvantage.Ifyoutakeafew minutes to plan ahead, you can avoid making bad decisions or findingyourself unable to locate appropriate and beneficial snacks. Below are somesnackoptions thatyoucanselect from.Ofcourse, it’s impossible tocompilealistthatencompasseseverysnackpossibility,butthisisagoodstart!
SNACKSWITHFEWERTHAN5GRAMSOFCARBOHYDRATES
•15almonds
•3celerysticks+1tablespoonofpeanutbutter•5babycarrots•5cherrytomatoes+1tablespoonofranchdressing•1hard-boiledegg•1cupcucumberslices+1tablespoonofranchdressing•¼cupoffreshblueberries
•1cupofsaladgreens+½cupofdicedcucumber+drizzleofvinegarandoil•1sugar-freepopsicle
•1cupofair-poppedpopcornsuchasSHREDPOP•2saltinecrackers•10Goldfishcrackers•½cupsugar-freeJell-O•1reduced-fatstringcheesestick•8greenolives•2tablespoonsofpumpkinorsesameseeds•¼ofawholeavocado(approximately4grams)•AntsonaLog:Celerysticks(3)spreadwithpeanutbutter(⅓tablespoononeach)andtoppedwith2raisins(6total)•CreamCheeseandCucumberChipwiches:Cucumberslicedinto“chips”(1cup),witheach“chip”spreadwithlightcreamcheese(3tablespoonstotal)andtoppedwithanothercucumber“chip.”Sprinklewithsomedrieddillforaflavorkick!
•Ham/TurkeyandCheeseRoll-Ups:Thinlysliceddelimeatsspreadwithmustard,layeredwithathinlyslicedpieceofcheese,androlledup•LettuceWraps:Largeleafoflettuce(thegreenerthelettucethebetter!)filledwitheithertuna,chicken,oreggsalad(½cup)andeatenlikeataco•VeggieDunkers:Rawveggiesticks(mixtureofcarrot,cucumber,pepper,zucchini,yellowsquash,celery,broccoli,cauliflower—½cup)dippedinfat-free,lightsaladdressing,salsa,orguacamole(2tablespoons)•SpinachPepperBoats:Scoopedandseededbellpepperslicedinhalf,stuffedwithpremadespinachdip,andsprinkledwithparmesancheese(½mediumbellpepper,3tablespoonsdip)•Peanut(orothernut)butter:Approximately1tablespoon•Almonds,Brazilnuts,peanuts,pecans,macadamianuts,walnuts:Lightlysaltedorunsalted,approximately¼cup(approximately1ounce)•Cashews,pistachios,soynuts:Lightlysaltedorunsalted,approximately⅛cup(approximately0.5ounce)•Sunflowerseeds/pumpkinseeds:Lightlysaltedorunsalted,approximately⅛cup(approximately0.5ounce)•Avocado:⅓cupsliced/chunks
•Edamame(greensoybeans):¼cupofshelled•Tuna,chicken,oregg
salad:½cup•Sugar-freeJell-Oand1tablespoonofwhippedcream•½cupdicedfruitplus2tablespoonsoflow-sugarwhippedtopping•Stringcheese(madewith2percentmilk):1stick•Sugar-freepopsicles:1popsicle•Hard-boiledegg(1egg)or2halvesofdeviledeggsSNACKSWITHABOUT10–20GRAMSOFCARBOHYDRATES
•¼cupofdriedfruitandnutmix•1cupofchickennoodlesoup,tomatosoup(madewithwater),orvegetablesoup•1smallappleororange
•3cupsofair-poppedpopcornsuchasSHREDPOP•⅓cupofhummus+1cupofraw,slicedveggies(bellpepper,carrots,broccoli,cucumber,celery,cauliflower,oracombinationofthese)•¼cupofcottagecheese+½cupofcannedorfreshfruit•1cheesequesadilla(madewithone6-inchcornorwhole-wheattortilla+1ounceofshreddedcheese)+¼cupofsalsa•Two4-inchricecakes+1tablespoonofpeanutbutter•5whole-wheatcrackers(or¾ounce)+1pieceofstringcheese•½turkeysandwich(1sliceofwhole-wheatbread+2ouncesofturkey+mustard)•½cupoftunasalad+4saltinecrackers•¾cupofunsweeteneddrycereal•½cupofcookedcereal
•½of6-inchpita•¼ofalargewhole-grainbagel•2StellaD’Orobreadsticks•½ofanEnglishmuffin•2Wasacrackers•One4-inch100%whole-grainor100%whole-wheatwaffleorpancake(4inchesacross)•2largericecakes
•6saltinecrackers•7Ritzcrackers•60smalloystercrackers•40Goldfishcrackers•4Melbatoast•5Triscuits•12WheatThins•1smallgranolabar(about15-gramcarbsize)•2–5whole-wheatcrackers•8animalcrackers•6vanillawafers
•3grahamcrackers(2½-inchsquare)•3gingersnaps•100-caloriepacks(crackersandcookies)•3peanut-buttersandwichcrackers•3cupsair-poppedpopcorn
•6tablespoonsofhummus•2pretzelrods•10pretzelnibblers•¾ouncespretzels•½softpretzel•10bakedpotatochips•11bakedDoritos•10–15snackchips(bakedpotato,pita,ortortillachips)•½cupicecreamorfrozenyogurt•½cupofno-sugar-addedicecream•1frozenfruitjuicebar
•½cupofsugar-freepudding•1ounceoftrailmix•1cupofmilk(8ounces)•6ouncesoflow-fatorfat-freeyogurt•1cupofsoymilk(8ounces)•1smallapple,orange,pear•1mediumpeachornectarine•2smallclementineoranges•12Bingcherries•½banana•2smallplums•1kiwi•3prunes•2tablespoonsofdriedfruit•½grapefruit•17smallgrapesor8largegrapes•1cupofberries•1½cupscubed/ballsofwatermelon•4pineapplerings•1cupor⅓ofmelon,cantaloupe,orhoneydew•½cupoflightorpacked-in-ownjuicecannedfruit(strainthejuice)•½cupofjuice(orange,grapefruit,apple,cranberryjuicecocktail,orcider)•⅓cupofgrapeor
prunejuiceABOUT30GRAMSOFCARBOHYDRATES(GOODTOEATBEFOREEXERCISE)•½peanutbuttersandwich(1sliceof100%whole-grainor100%whole-wheatbreadwith1tablespoonofpeanutbutter)•1¾cupofberries(blueberries,blackberries,raspberries,oracombinationofthese)with1cupofmilkor6ouncesoflightyogurt•1Englishmuffin+1teaspoonoflow-fatmargarine•¾cupwhole-grain,ready-to-eatcereal+½cupofskimmilk•1mediumbanana+1tablespoonofpeanutbutter
9RECIPES
BREAKFASTRECIPES
TOMATO-ASPARAGUSBREAKFASTCASSEROLE
EGGANDTURKEYSAUSAGEMINIBREAKFASTPIZZAS
AVOCADOANDGRAPEFRUITTOASTS
MINIHUEVOSRANCHEROS
BREAKFASTGRITSWITHORANGESANDPECANS
ROASTEDPEPPERANDSCALLIONSTRATA
OATMEALWITHAPPLES,ALMONDS,ANDCINNAMON
EGGANDVEGGIEBREAKFASTSANDWICH
EGGANDSPINACHFRITTATAWITHFETA
SMOKEDSALMONWRAPWITHCAPERS,REDONION,ANDARUGULA
TOMATO-ASPARAGUSBREAKFASTCASSEROLESERVES4
NutritionalInformationPerServing:232cal.,12gfat,5gsat.fat,16gcarb.,16gprotein,339mgsodium,3gsugar,6gfiber½smallbunchasparagus,about4ounces,trimmedandcutinto1-inchpieces2100%whole-grainor100%whole-wheatEnglishmuffins,splitandroughlychoppedintosmallpieces2vine-ripenedtomatoes,thinlysliced
4largeeggs
½cupreduced-fatmilk
2tablespoonsfinelygratedparmesancheese
⅛teaspoonsalt¼teaspoonfreshlygroundblackpepper¼teaspoondriedbasilorparsley½cupshreddedlow-fatmozzarellacheese1.Preheattheovento330degreesF.
2.Bringasmallsaucepanfilledwithwatertoaboil.Droptheasparagusintothewaterandcookfor2minutes,thendrain.Scatterthemuffinpiecesintothebottomofan8-inchsquarebakingpan.Scattertheasparagusoverthemuffinpiecesandlaythetomatoslicesoverthetop,slightlyoverlapping.Inamediumbowl,whisktheeggs,milk,parmesan,salt,pepper,andbasiltogetheruntilcombined.Pourthemixtureoverthemuffinsandvegetablesinthepanandletstandfor10minutesuntiltheliquidisabsorbed.Scatterthemozzarellaoverthetopandbakeintheovenuntilsetandthecheeseismeltedandbeginningtobrown,15to20minutes.3.Letstand10minutesbeforecuttingandservingwarmoratroom
temperature.
EGGANDTURKEYSAUSAGEMINIBREAKFASTPIZZASSERVES4
NutritionalInformationPerServing:191cal.,8gfat,3gsat.fat,14gcarb.,15gprotein,415mgsodium,2gsugar,2gfiber
Cookingspray2fullycookedlow-sodiumturkeysausagebreakfastpatties,finelychopped
3largeeggs
¼teaspoondriedItalianseasoning¼teaspoonsaltPinchfreshlygroundblackpepper½cupjarredlow-sugarmarinarasauce2100%whole-grainor100%whole-wheatEnglishmuffins,splitandtoasted¼cupshreddedlow-fatmozzarella
1.Positionanovenrack6inchesfromthebroilerandpreheatthebroileronmediumorlow.2.Sprayamediumnonstickskilletwithcookingsprayandheatitovermediumheat.Addtheturkeysausageandcook,stirringfrequently,untilcrisp,6to8minutes.Reducetheheattolow.Meanwhile,inabowlwhisktogethertheeggs,Italianseasoning,salt,andpepperuntilcombined.Pourtheeggsintothepanand,usingarubberspatula,cookthemslowly,stirring,untiljustset.Removefromtheheat.3.Spread2tablespoonsofthemarinarasauceoneachofthemuffinhalves,putone-quarterofthecookedeggsoneachmuffinhalfandtopwithsomeshredded
mozzarella.Broiluntilthesauceisbubblingandcheeseismelted,about5minutes.Servewarm.
AVOCADOANDGRAPEFRUITTOASTSSERVES4
NutritionalInformationPerServing:187cal.,7gfat,1gsat.fat,27gcarb.,5gprotein,143mgsodium,9gsugar,6gfiber1ripeavocado,peeled,pitted,andthinlysliced4slices100%whole-grainorsproutedgrainbread,toastedPinchsalt
Freshlygroundblackpepper,totaste
1rubyredgrapefruit
½teaspoonhoney
1.Arrangeonequarteroftheslicedavocadooneachtoastsliceandseasonlightlywithsaltandpepper.2.Usingasharpknife,cutthepeelandpithawayfromthegrapefruitmembrane.Holdthefruitinonehandandcarefullycutthesegmentsawayfromthemembrane,droppingthemintoabowl.Squeezethemembranetoextractanyjuiceleftinit.Dividethegrapefruitsegmentsamongtheavocado-toppedtoastslices;reservethejuiceforlaterordrinkitwithyourbreakfast.3.Drizzlealittlehoneyovereachtoastsliceandserve.
MINIHUEVOSRANCHEROSSERVES4
NutritionalInformationPerServing:359cal.,15gfat,5gsat.fat,35gcarb.,19gprotein,470mgsodium,3gsugar,9gfiber4no-salt-addedcorntortillas(6inchesindiameter)Cookingspray
1can(16-ounce)low-fat,low-sodiumrefriedbeans
4largeeggs
¼teaspoonsaltFreshlygroundblackpepper,totaste1½ouncesgratedMontereyJackcheese½cupfreshtomatosalsa
1avocado,dicedHotsauce,forserving
1.Preheattheovento375degreesF.2.Warmthetortillasinthemicrowaveoroven.Sprayonesideofthetortillaslightlywithcookingsprayandtuckthem,oiledsidedown,intothecompartmentsofajumbomuffintin,creatingbowls.3.Filleachtortillacupwithonequarteroftherefriedbeansandspreaditevenlyintothebottomofthetortilla.Crackaneggintoeachcupandseasontheeggswithsaltandpepper.Bakeuntiltheeggsaresetandthetortillacupsarebeginningtocrisp,10to12minutes.Removethepanfromtheoven,evenlysprinklethecheeseoverthetopsoftheeggs,andreturnthepantotheovenfor2to3minutestomeltthecheese.4.Toserve,putthetortilla-eggcupsintofoursmallbowls.Garnishwithsalsaanddicedavocadoandservewarmwithhotsauceontheside.
BREAKFASTGRITSWITHORANGESANDPECANSSERVES4
NutritionalInformationPerServing:208cal.,5gfat,0gsat.fat,19gcarb.,6gprotein,68mgsodium,12gsugar,3gfiber1½cupsnonfatmilkorlow-fatsoyoralmondmilk½cupinstantgrits
1teaspoonhoney
Finelygratedzestof1lemon⅛teaspoongroundginger4ouncesno-sugar-addedcannedmandarinoranges,drained¼cupchoppedpecans,toasted
1.Bringthemilktoasimmerinamediumsaucepanovermediumheat.Graduallywhiskthegritsintotheliquid,reducetheheattolow,andsimmeruntilthickened.Stirinthehoney,lemonzest,andginger.2.Dividethegritsamong4warmbowls,topeachwithsomeorangesegmentsandpecansandserve.
ROASTEDPEPPERANDSCALLIONSTRATASERVES4
NutritionalInformationPerServing:175cal.,7gfat,3gsat.fat,15gcarb.,11gprotein,251mgsodium,4gsugar,4gfiber2slices100%whole-grainorsproutedbread,toastedandcutintosmallcubes1jarredroastedredbellpepper,drainedandchopped6scallions,sliced
Cookingspray
4largeeggs
½cuplow-fatmilk2tablespoonsfinelygratedparmesancheese
1tablespoonDijonmustard
¼teaspoonfreshlygroundblackpepper¼teaspoonsmokedpaprika⅛teaspoongarlicpowder
1.Preheattheovento350degreesF.2.Inasmallbowl,tosstogetherthebreadcubes,bellpeppers,andscallionsuntilcombined.Sprayone8×5-inchnonstickloafpanlightlywithcookingspray,andspreadthebreadmixtureevenlyinthepan.3.Inamediumbowl,whisktogethertheeggs,milk,parmesan,mustard,blackpepper,paprika,andgarlicpowderuntilcombined.Pourtheeggmixtureoverthebreadmixtureinthepanandpressthebreaddownintotheliquidwitharubberspatula.Letstandforabout15minutesuntilthebreadabsorbstheliquid.4.Bakethestratauntilthebreadissetandbeginningtopuffandturngolden,20
to25minutes.5.Coolinthepanforabout5minutesbeforeslicingandservingwarm.
OATMEALWITHAPPLES,ALMONDS,ANDCINNAMONSERVES4
NutritionalInformationPerServing:218cal.,7gfat,1gsat.fat,35gcarb.,6gprotein,8mgsodium,6gsugar,6gfiber
1teaspoonbutter
1HoneycrisporGalaapple,peeledanddiced½teaspoongroundcinnamon3½cupswater
2cupsold-fashionedoats
¼cupslicedalmonds,toasted
1.Meltthebutterinamediumsaucepanovermediumheatandaddtheapplesandcinnamon.Cook,stirring,untilapplessoftenslightly,about5minutes.Transfertheapplestoabowl.2.Addthewatertothepanandbringtoaboilovermedium-highheat.Stirintheoatsandcookedapples,reducetheheattoasimmer,andcook,stirringfrequently,untiloatsaresoftbutnotmushy,3to4minutes.3.Dividetheoatmealamong4bowls,topeachwithalmondsandserve.
EGGANDVEGGIEBREAKFASTSANDWICHMAKES4
NutritionalInformationPerServing:202cal.,6gfat,2gsat.fat,30gcarb.,17gprotein,344mgsodium,2gsugar,9gfiberCookingspray
3largeeggwhites
1largeegg
⅛teaspoonsalt⅛teaspoonfreshlygroundblackpepper4100%whole-grainEnglishmuffins,splitandtoasted½jar
roastedredbellpeppers,slicedintothinstrips½cupquarteredartichokeheartsinwater,drainedandcoarselychopped¾cupshreddedlow-fatmozzarella1.Sprayanonstickmediumskilletwithcookingsprayandheatovermedium-lowheat.
2.Inasmallbowl,whisktheeggwhitesandwholeegg,salt,andblackpeppertogetheruntilcombined.Pourtheeggsintotheskilletand,usingarubberspatula,stirgentlyuntiltheeggsarecookedbutstillsoft,2to3minutes.3.Setthemuffinbottomsoneachof4plates.Dividetheredpepperstripsandchoppedartichokesamongthemuffins.Spoonaquarterofthecookedeggsontoeachmuffinandsprinklesomecheeseovereach.Topeachwiththemuffintopandserveimmediately.
EGGANDSPINACHFRITTATAWITHFETASERVES4
NutritionalInformationPerServing:109cal.,6gfat,3gsat.fat,3gcarb.,11gprotein,362mgsodium,1gsugar,1gfiber4largeeggwhites
2largeeggs
⅛teaspoonsaltPinchfreshlygroundblackpepperPinchfreshlygratednutmegPinchcayennepepperCookingspray1cupfrozenspinach,thawedandsqueezeddry2ouncesfetacheese,finelycrumbled
1tablespoonfinelygratedparmesancheese
1.Preheattheovento375°F.2.Inamediumbowl,whisktheeggwhites,eggs,salt,pepper,nutmeg,andcayennetogetheruntilcombined.3.Sprayanoven-proofmediumnonstickskilletgenerouslywithcookingsprayandheatovermedium-lowheat.Pourintheeggmixtureandletstandforabout1minute,untiltheeggsbegintosetaroundtheedges.Usingarubberspatula,pullalittleoftheeggsaroundtheedgeintothecenter,lettingtheliquideggrunintotheedges.4.Scatterthespinachandfetaevenlyovertheeggs,sprinkletheparmesanoverthetop.Transferthepantotheovenandbakeuntiltheeggiscompletelysetontopandbeginningtobrown,5to8minutes.
5.Carefullyremovethepanfromtheovenandrunarubberspatulaunderthefrittatatoreleaseit.Slideitontoaservingplate,cutintofourpieces,andservewarm.
SMOKEDSALMONWRAPWITHCAPERS,REDONION,ANDARUGULASERVES4
NutritionalInformationPerServing:103cal.,4gfat,2gsat.fat,15gcarb.,8gprotein,305mgsodium,4gsugar,2gfiber2large(12-inch)no-salt-added100%whole-wheattortillas¼cuplow-fatcreamcheese¼cupnonfatyogurt
Freshlygroundblackpepper,totaste2ouncessmokedsalmon,coarselychopped
1tablespooncapersinbrine,drained
¼smallredonion,verythinlysliced
1cupfresharugulaorbabyspinachleaves
1.Laythetortillasonaworksurface.Inasmallbowl,beatthecreamcheesewitharubberspatula,fork,orwoodenspoonuntilsoftened.Addtheyogurtandwhipuntilcombined.Dividethecreamcheesemixturebetweenthetortillasandspreaditevenlyoverthesurfaceofeachtortilla,grindblackpepperovereach.2.Scatterthesalmon,capers,onion,andgreensoverthesurfaceofthetortillas.Workingoneatatime,foldtwosidesofthetortillaoverabout2inches,andthenrollthetortillauptightlylikeaburrito.Repeatwiththesecondwrapthensliceeachwrapevenlyintotwopiecesandserve.
LUNCHRECIPES
MEXICANGRILLEDSHRIMPSALAD
ROASTEDBUTTERNUTSQUASHANDSPINACHSALAD
KALECAESARSALADWITHPOACHEDCHICKEN
CURRYCHICKENSKEWERS
CHICKENANDREDPEPPERHUMMUSWRAPS
CAULIFLOWERSOUPWITHTOASTEDPEPITAS
HEARTYMINESTRONESOUP
CARROTGINGERSOUPWITHLEMONYOGURTSWIRL
TUNAMELTMUFFINS
TURKEYWALDORFSALAD
CURRIEDTURKEYLETTUCEWRAPS
PESTOCHICKENSALADSANDWICH
QUICKTURKEY–WHITEBEANCHILI
MEXICANQUINOACHICKENSALAD
TURKEY-QUINOABURGERS
CLASSICCUCUMBERGAZPACHO
MEXICANGRILLEDSHRIMPSALADSERVES4
NutritionalInformationPerServing:55cal.,1gfat,0gsat.fat,5gcarb.,6gprotein,206mgsodium,2gsugar,1gfiber12largeshrimp,peeledanddeveined2teaspoonsfreshlimejuice
1teaspoonvegetableoil
½teaspoonchilipowderPinchgarlicpowdersaltandfreshlygroundblackpepper,totaste¼cupnonfatplainyogurt⅛teaspoongroundcumin2cupsarugulaleaves,mixedgreens,orbabyspinachleaves1largetomato,slicedLimewedges,forserving
1.Onaworksurface,slicetheshrimpinhalfhorizontally.Inamediumbowl,whisktogetherthelimejuice,oil,chilipowder,andgarlicpowderuntilcombined.Addtheshrimp,seasonwiththesaltandpepper,andtosswelltocombine.Marinateforatleast10minutesandnomorethan30.2.Heatastovetopgrillpanovermedium-highheat.Workinginbatches,ifnecessary,grilltheshrimp,turningonce,untilgrillmarksappearandtheshrimparebrightpinkandtranslucent,about2minutesperside.Transfertheshrimptoacleanbowlandletstanduntilcool.3.Addtheyogurtandcumintotheshrimpandtosswelltocoat.Toserve,dividethegreensamong4platesandtopthegreenswithacoupleoftomatoslices.Nestletheshrimpsaladontopofthetomatoesoneachplateandservewithlimewedgesonthesideforsqueezing.
ROASTEDBUTTERNUTSQUASHANDSPINACHSALADSERVES4
NutritionalInformationPerServing:140cal.,7gfat,1gsat.fat,19gcarb.,3gprotein,169mgsodium,5gsugar,3gfiber2cupspeeledandseededbutternutsquashcubes,about1inchindiameter1largeshallot,sliced
2teaspoonsoliveoil
¼teaspoongroundcinnamon¼teaspoongroundcardamomSaltandfreshlygroundblackpepper,totaste½cupapplejuice
4cupsbabyspinachleaves
¼cupchoppedpecans,toasted
1.Preheattheovento350degreesF.2.Putthesquashcubesandshallotintoamediumbowl.Inanothersmallbowl,stirtogethertheoil,cinnamon,andcardamom,anddrizzleitoverthevegetables.Tosswelltocoat.Seasonthesquashlightlywithsaltandpepperandscatterthevegetablesinasingle,evenlayeronabakingsheet.Roastintheoven,turningseveraltimeswithaspatula,untilthesquashisfork-tenderandtheshallothasbeguntobrownandcrisp,20to25minutes.3.Meanwhile,puttheapplejuiceintoasmallsaucepanandbringtoasimmerovermedium-lowheat.Cookuntiltheliquidhasreducedtoabout2tablespoonsandisthickandsyrupy,5to8minutes.
4.Putthespinachintoalargemixingbowl.Whenthesquashiscookedandstillhot,addittothebowlwiththespinach.Pourthereducedapplejuiceoverthesalad,seasonlightlywithsaltandpepper,andtossuntilwellcombinedandthespinachbeginstowilt.5.Divideamong4bowls,topeachwithpecansandserve.
KALECAESARSALADWITHPOACHEDCHICKENSERVES4
NutritionalInformationPerServing:279cal.,10gfat,2gsat.fat,13gcarb.,34gprotein,266mgsodium,1gsugar,4gfiber1clovegarlic,smashed
Juiceof1lemon,divided¼teaspoonwholeblackpeppercorns
1bayleaf
2skinless,bonelesschickenbreasts,about6ounceseach
2tablespoonsoliveoil
½teaspoonDijonmustardFreshlygroundblackpepper,totaste1smallbunchkale,about12ounces,stemmedandleaveschoppedintoone-inchpieces¼cupfinelygratedparmesancheese,plusmoreforgarnish1.Fillamediumsaucepanwith2inchesofwaterandaddthegarlicclove,halfofthelemonjuice,peppercorns,andbayleaf,andbringtoasimmerovermedium-lowheat.Gentlyslidethechickenbreastsintothepan,beingsuretheyarecompletelysubmerged.Coverandcook,makingsurethewaterisjustbarelysimmering,untilthechickeniscookedthrough,about10minutes.Transferthechickentoaplateandletstanduntilcoolenoughtohandle.Usingtwoforks,shredthechickenintobite-sizedpieces.
2.Meanwhile,inasmallbowl,whisktheoil,mustard,andremaininglemonjuicetogetheruntilthickandemulsified,seasonwithalittleblackpepper.Putthekaleintoalargemixingbowl.Pourthedressingoverthekaleinamixingbowland,usingtongs,tossuntiltheleavesarewellcoatedindressing.Addtheparmesanandtosswelltocombine.
3.Toserve,dividethekaleamong4servingplatesandevenlyscattertheshreddedchickenoverthesalad.Garnishwithasprinklingofparmesanandsomefreshblackpepper.
CURRYCHICKENSKEWERSSERVES4
NutritionalInformationPerServing:187cal.,1gfat,0gsat.fat,20gcarb.,24gprotein,336mgsodium,8gsugar,1gfiber¼cupnonfatplainyogurt
Juiceof1lime,pluswedgesforserving½teaspoonhoney
1teaspooncurrypowder
Pinchcayennepepper
¼teaspoonsalt
1poundunbreadedchickentenders
Cookingspray
Steamedbrownriceorgreensalad,forserving1.Inasmallbowl,whisktheyogurt,limejuice,honey,curry,pepper,andsalttogetheruntilcombined.Addthechickentendersandtosstocoat.Letstandforabout15minutes.
2.Meanwhile,soakabout1dozenbambooskewers(forasmanychickentendersthatyouhave)inwaterforabout10minutes.Carefullythreadthemarinatedchickenontotheskewers,piercingitevery½inch.3.Preheatastovetopgrillpanovermedium-highheat.4.Spraythechickenonbothsideswithcookingsprayandplacethemonthepanwiththeexposedskewershangingovertheedgeandnotindirectcontactwiththepan.Cook,turningonce,untilthechickeniscookedthroughandbeginningtobrown,2to3minutesperside.(Theskewerscanalsobebroiled,
butbesuretocovertheexposedskewerendswithaluminumfoiltopreventthemfromburning).5.Servetheskewersoverriceoragreensalad,garnishedwithlimewedges.
CHICKENANDREDPEPPERHUMMUSWRAPSSERVES4
NutritionalInformationPerServing:353cal.,9gfat,2gsat.fat,23gcarb.,50gprotein,346mgsodium,4gsugar,6gfiber
¼cupstore-boughtplainhummus1piece(about1×3inches)jarredroastedredpepper,drainedPinchsmokedpaprika2large(12-inch)no-salt-added100%whole-wheattortillasorwraps2cupsshreddedhormone-freerotisseriechicken,skinremoved2stalkscelery,verythinlyslicedlengthwise
4scallions,thinlysliced
1.Putthehummus,redpepper,andpaprikaintoasmallfoodprocessorandpureéuntilcombined.Placethetortillasonaworksurfaceandspreadhalfofthehummusoverthesurfaceofeach.Scatterhalfofthechickenoverthehummusoneachtortilla.Positionhalfoftheceleryhorizontallyoverthelowerthirdofeachtortillaandscattertheslicedscallionsoverthechicken.Workingonetortillaatatime,foldtheouteredgesofthetortillaovertheendsofthecelerystalksandrollthetortillauplikeaburrito.Repeatwiththesecondwrap.2.Sliceeachwrapinhalfcrosswiseandservehalfawrapperperson.
CAULIFLOWERSOUPWITHTOASTEDPEPITASMAKESABOUT1½QUARTSSERVES4TO6
NutritionalInformationPerServing:88cal.,4gfat,1gsat.fat,13gcarb.,5gprotein,306mgsodium,3gsugar,2gfiber
1teaspoonoliveoil
½smallwhiteonion,chopped1stalkcelery,diced3clovesgarlic,smashed1smallheadcauliflower,stemremovedandcutintoflorets1smallrussetpotato,about6ounces,peeledanddiced¾quartlow-sodiumnonfatchickenstock
1bayleaf
¼teaspoonsalt,plusmoreasneededFreshlygroundblackpepperFreshlysqueezedlemonjuice,totaste¼cuptoastedpepitas(babypumpkinseeds)1.Heattheoilinalargesaucepanovermediumheat.Addtheonion,celery,andgarlic.Cook,stirring,untilsoftened,4to5minutes.Addthecauliflower,potato,chickenorvegetablestock,bayleaf,salt,andblackpepperandbringtoaboil.Reducetheheattoasimmer,cover,andcookuntilthecauliflowerandpotatoareverysoftandfallingapart,25to30minutes.Removethebayleafanddiscard.
2.Workinginsmallbatches,transferthecontentsofthepantoablenderandpureéuntilsmooth,oruseastickblendertopureéthesoupinthepan.Tastethesoupandaddlemonjuicetobrightentheflavorandmoresaltandpepper,ifneeded.
3.Serveinwarmbowlsgarnishedwithpepitas.
HEARTYMINESTRONESOUPMAKESABOUT1½QUARTSSERVES4
NutritionalInformationPerServing:228cal.,5gfat,1gsat.fat,59gcarb.,15gprotein,405mgsodium,3gsugar,13gfiber
1tablespoonoliveoil
1smallyellowonion,diced2clovesgarlic,minced
1bayleaf
1smallsprigfreshrosemary,or½teaspoondried1sprigfreshthyme,or1teaspoondried¾ofone28-ouncecanlow-sodium,no-sugar-addeddicedtomatoes,withtheirjuice1½cupslow-sodium,nonfatchickenstockorvegetablebroth¾ofone16-ouncecanlow-sodiumchickpeas,drainedandrinsed1stalkcelery,sliced
¾ofone16-ouncecanlow-sodiumwhitebeans,drainedandrinsed1cupcookedditalinipastaorbabyshells,optionalFreshlygroundblackpepper,totaste
Finelygratedparmesancheese,forserving
1.Heattheoilinamediumsaucepanovermediumheat.Addtheonion,garlic,bayleaf,rosemary,andthyme.Cook,stirringfrequently,untilsoftened,about5minutes.2.Addthetomatoes,chickenstockorvegetablebroth,andchickpeasandbringtoaboil.Reducetheheattomedium-low,cover,andcookuntilthetomatoesarebreakingdown,about20minutes.3.Stirintheceleryandwhitebeansandsimmerforanadditional5minutes.Removethebayleafandaddthepasta,ifusing,andsomeblackpepper.Serve
warmwithparmesancheesesprinkledoverthetop.
CARROTGINGERSOUPWITHLEMONYOGURTSWIRLMAKESABOUT2QUARTSSERVES6
NutritionalInformationPerServing:73cal.,3gfat,0gsat.fat,9gcarb.,3gprotein,315mgsodium,5gsugar,2gfiber
1tablespoonoliveoil
1mediumyellowonion,chopped1largegarlicclove,smashed2tablespoons(about3-inchpiece)freshginger,peeledandminced6mediumcarrots,peeledandcoarselychopped¾quartlow-sodium,nonfatchickenstockorvegetablebroth¼teaspoonsalt
¼cuplow-fatplainyogurt
1teaspoonfreshlemonjuice
Pinchgroundcumin
Freshlygroundblackpepper,totaste1.Heattheoilinamediumsaucepanovermediumheat.Addtheonion,garlic,andginger.Cook,stirring,untilsoftened.Addthecarrots,chickenstockorvegetablebroth,andsaltandbringtoaboil.Reducetheheattoasimmer,cover,andcookuntilthecarrotsareverysoftandfallingapart,about40minutes.
2.Workinginsmallbatches,pureéthesoupinablenderoruseastickblendertopureéthesoupinthepan.Inasmallbowl,stirtogethertheyogurt,lemonjuice,andcumin.3.Toserve,ladlethesoupintowarmbowlsanddrizzleaboutatablespoonoftheyogurtmixtureoverthetop.Garnishwithfreshlygroundblackpepper.
TUNAMELTMUFFINSSERVES4
NutritionalInformationPerServing:87cal.,5gfat,3gsat.fat,17gcarb.,12gprotein,246mgsodium,2gsugar,5gfiber1can(12-ounce)solidwhitetunainwater,drained2stalkscelery,finelydiced
3scallions,minced1smallcarrot,peeledandfinelydiced
3tablespoonsnonfatplainyogurt
¼teaspoonceleryseedFreshlygroundblackpepper,totaste2low-fat100%whole-wheatEnglishmuffins,splitandtoasted4slicesreduced-fatmediumsharpcheddarcheese1.Preheatthebroiler.
2.Inamediumbowl,stirthetuna,celery,scallions,carrots,yogurt,celeryseed,andpeppertogetheruntilwellcombined.Spreadonequarterofthemixtureontoeachmuffinhalfandtopwithasliceofcheese.3.Placethemuffinsonabroilerpanandbroiluntilthecheeseismeltedandbubbly.Servewarm.
TURKEYWALDORFSALADSERVES4
NutritionalInformationPerServing:272cal.,6gfat,1gsat.fat,23gcarb.,29gprotein,302mgsodium,20gsugar,2gfiber
12ouncesturkeycutlets
¼teaspoonsaltFreshlygroundblackpepper,totasteCookingspray½cupwater2stalkscelery,sliced1cupredseedlessgrapes,halved¼cupchoppedwalnuts,toasted
2tablespoonschoppedfreshparsley
4scallions,sliced1tablespoonlow-fatmayonnaise3tablespoonsplainnonfatyogurt
1teaspoonhoney
4leavesbiblettuce,forserving1.Seasontheturkeycutletswiththesaltandpepper.Sprayamediumnonstickskilletwithcookingsprayandheatovermediumheat.Addtheturkeyandcookuntilbrowned,3to4minutes.Fliptheturkeyandcookuntiltheundersideisgolden,about3minutesmore.Pourinthewater,reducetheheattomedium-low,coverthepan,andcookuntiltheturkeyiscompletelycookedthrough,6to8minutesmore.Removetheturkeyfromtheskilletandletstanduntilcool.
2.Inamediumbowl,tossthecelery,grapes,walnuts,parsley,andscallionstogetheruntilcombined.Inasmallbowl,whisktogetherthemayonnaise,yogurt,andhoney.Usingtwoforks,shredtheturkeycutletsandaddthemtothebowlwiththeceleryandgrapes,addthedressingandtossuntilwellcoatedandthoroughlymixed.
3.Toserve,dividetheturkeysaladamongthelettuceleavesandseasonwithsomefreshblackpepper.
CURRIEDTURKEYLETTUCEWRAPSSERVES4
NutritionalInformationPerServing:346cal.,4gfat,0gsat.fat,12gcarb.,58gprotein,386mgsodium,7gsugar,2gfiber
2cupswater
1garlicclove,smashed
1bayleaf
½teaspoonwholeblackpeppercornsJuiceof½lemon
1poundturkeycutlets
½cupnonfatGreekyogurt
1teaspoonmildcurrypowder
¼teaspoonsaltFreshlygroundblackpepper,totaste¼cupgoldenraisins¼cupslicedalmonds,toasted
8slicesvine-ripenedtomato
4largebutterorgreenleaflettuceleaves1.Fillasmallskilletwith2cupsofwater.Addthegarlic,bayleaf,peppercorns,andlemonjuiceandbringtheliquidtoasimmerovermediumheat.Carefullysliptheturkeycutletsintotheliquid,beingsuretheyaresubmerged.Reducetheheattomediumlow,coverthepan,andsimmergentlyuntiltheturkeyiscookedthrough,about10minutes.Removetheturkeyfrom
thepanandletstanduntilcoolenoughtohandle.
2.Usingtwoforks,shredtheturkeymeatandputitinamediumbowl.Addtheyogurt,curry,salt,pepper,raisins,andalmondsandstiruntilwellcombined.Toassemblethewraps,place2slicesoftomatointoeachlettuceleafanddividetheturkeysaladamongtheleaves.Looselywrapthelettucearoundtheturkeyandserve.
PESTOCHICKENSALADSANDWICHSERVES4
NutritionalInformationPerServing:468cal.,19gfat,3gsat.fat,41gcarb.,54gprotein,417mgsodium,9gsugar,7gfiber⅓cuplow-fatmayonnaise
¼cuppreparedpestosauce8slices100%whole-grainbreador100%whole-wheatbread,toasted1½cupsshreddedhormone-freerotisseriechickenmeat,skinremoved1celerystalk,finelydiced
2tablespoonsfinelymincedwhiteonion4greenleaflettuceleaves
8slicesvine-ripenedtomato
Freshlygroundblackpepper,totaste1.Inasmallbowl,stirthemayonnaiseandpestotogetheruntilcombined.Spreadaverythinlayerofthemixtureontopofeachsliceofbread.Putthechickenintoasmallbowlalongwiththeceleryandonionandaddtheremainingpestomayonnaisetothebowlandstirwelltocombine.
2.Tomakethesandwiches,placealettuceleafon4mayonnaise-coveredbreadslicesandputone-quarterofthechickensaladontopofthelettuce.Position2slicesofthetomatoontopofeachsandwichandseasonthemlightlywithpepper.Placetheremainingbreadslicesontop,cutthesandwichesinhalfdiagonally,andserve.
QUICKTURKEY–WHITEBEANCHILISERVES4
NutritionalInformationPerServing:295cal.,12gfat,3gsat.fat,28gcarb.,30gprotein,342mgsodium,5gsugar,9gfiber1poundleangroundturkey
1tablespoonoliveoil
1smallyellowonion,finelydiced1smallgreenpepper,stemmed,seeded,andfinelydiced2garliccloves,minced
2teaspoonschilipowder
¼teaspoonsalt½teaspoonblackpepper1teaspoontomatopaste
1bayleaf
¾ofone28-ouncecandicedtomatoes,withtheirjuice1can(15-ounce)tomatosauce¾ofone15-ouncecanlow-sodiumwhitebeans,drainedandrinsedHotsauce,forserving
1.Heattheoilinalargesaucepanovermediumheat.Addtheturkeyandcook,breakingitupwithaspoon,untilnolongerpinkandbeginningtobrown,about6minutes.Addtheonion,pepper,andgarlic.Cook,stirringfrequently,untilsoftened,about5minutes.Addthechilipowder,salt,pepper,andtomatopasteandstiruntilthepastebeginstocaramelizeinthebottomofthepan,2to3minutes.Addthebayleaf,dicedtomatoesandjuice,andtomatosauceandstirwell.Bringthemixturetoaboil,reducetheheattomedium-low,cover,and
simmerforabout15minutesuntilthickened.2.Addthewhitebeansandcookuntilwarmedthrough.Servewithhotsauceatthetable.
MEXICANQUINOACHICKENSALADSERVES4
NutritionalInformationPerServing:383cal.,14gfat,2gsat.fat,27gcarb.,24gprotein,322mgsodium,3gsugar,4gfiber1½cupsdicedhormone-freerotisseriechickenmeat,skinremoved
2cupscookedquinoa
¾ofone15-ouncecanfire-roastedtomatoes,drained4scallions,thinlysliced2tablespoonschoppedfreshcilantroleaves2tablespoonsoliveoil
1tablespoonfreshlimejuice
½teaspoonchilipowder¼teaspoonsalt½teaspoondriedoregano¼teaspoongroundcumin¼teaspoongarlicpowder¼teaspoonfreshlygroundblackpepper1.Putthechicken,quinoa,tomatoes,scallions,andcilantroleavesintoamediumbowlandtosswelltocombine.Inasmallbowl,whisktogethertheoil,limejuice,chilipowder,salt,oregano,cumin,garlicpowder,andpepperuntilcombined.Pourthedressingoverthesaladandtosswelltocoat.
2.Thesaladcanbeservedimmediatelyorrefrigeratedforupto1day.
TURKEY-QUINOABURGERSSERVES4
NutritionalInformationPerServing:258cal.,11gfat,4gsat.fat,9gcarb.,26gprotein,325mgsodium,2gsugar,2gfiber
1poundleangroundturkey
½cupcookedquinoa1mediumcarrot,finelyshredded1largeshallot,minced
2largeeggs
½teaspoonDijonmustard1teaspoondriedthyme
1teaspoonWorcestershiresauce
¼teaspoonsalt¼teaspoonfreshlygroundblackpepperCookingspray
1.Puttheturkey,quinoa,carrot,andshallotinamediumbowlandmixtocombine.Inanotherbowl,whisktheeggs,mustard,thyme,Worcestershiresauce,salt,andpeppertogetheruntilcombined.Addtheeggmixturetotheturkeyand,usingyourhands,mixuntilthoroughlycombined.Formthemixtureinto4pattiesabout½-inchthick.2.Sprayalargenonstickskilletwithcookingsprayandheatovermediumheat.Addtheburgersandcookuntilgoldenbrownontheunderside,about5minutes.Fliptheburgersandcontinuecookinguntilgoldenandthepattiesarecompletelycookedthrough,about5minutesmore.Coolfor5minutesbeforeserving.
CLASSICCUCUMBERGAZPACHOSERVINGS:4
NutritionalInformationPerServing:32cal.,1gfat,0gsat.fat,4gcarb.,2gprotein,255mgsodium,2gsugar,1gfiber1cucumber,peeledandchopped
1smallredbellpepper,stemmed,seeded,andchopped2scallions,greenpartsonly,chopped1smallclovegarlic,smashed
½cupfat-freeorlow-fatGreekyogurt1cupalmondmilk
1teaspoonwhitevinegar
Juiceof½lemonSaltandfreshlygroundblackpepper,totasteChoppedfreshmint,forgarnish
1.Combinethecucumber,bellpepper,scallions,garlic,yogurt,buttermilk,vinegar,andlemonjuiceinablenderandblenduntilliquefied.2.Seasonwithsaltandpeppertotaste.Ifthesoupistoothick,thinwithcoldwater.3.Servecold,garnishedwithmint.
DINNERRECIPES
GRILLEDCHICKENPAILLARDWITHARUGULAANDSHAVEDPARMESAN
ROASTEDEGGPLANTROLLATINI
BARLEY,QUINOA,ANDMUSHROOM-STUFFEDPEPPERS
GREEKLAMBMEATBALLSWITHTZATZIKI
GRILLEDASIANFLANKSTEAKWITHSTEAMEDBOKCHOY
BEEFANDPEPPERSTIR-FRY
GARLIC-HERBMARINATEDLONDONBROIL
GRILLEDBEEFEYEROUNDSTEAKSWITHREDPEPPERRELISH
EASYSHEPHERD’SPIE
GRILLEDLAMBCHOPSWITHCHICKPEAANDFETARELISH
SPICYGREENCHILEPORKSTEW
TURKEYSALISBURYSTEAKSWITHMUSHROOMSAUCE
CURRIEDSQUASH,ONION,ANDLENTILSTEW
MEXICANCAULIFLOWER,CORN,ANDPINTOBEANSTEW
PARCHMENT-BAKEDSALMONFILLETSWITHFENNELANDCHICKPEAS
GOLDENCARROTSOUP
HEARTYVEGETABLESTEW
GRILLEDCHICKENPAILLARDWITHARUGULAANDSHAVEDPARMESANSERVES4
NutritionalInformationPerServing:253cal.,9gfat,3gsat.fat,3gcarb.,33gprotein,343mgsodium,1gsugar,0gfiber2skinless,bonelesschickenbreasts(about6ounceseach)
1tablespoonoliveoil
Juiceof1lemon,divided¼teaspoonsaltFreshlygroundblackpepper,totaste
4cupsbabyarugulaleaves
1smallvine-ripenedtomato,seededanddicedLemonPepperSeasoning,totaste1½-ouncepieceparmesancheese
1.Usingasharpknife,halvethechickenbreastshorizontally.Workingonepieceatatime,putachickenbreastpieceinsidealargefoodstoragebagand,usingameatmalletorthebackofaheavypan,poundthechickentoaneven⅛-inchthicknessthroughout.Repeatwiththeremainingchicken.2.Putthechickeninashallowdishanddrizzletheoilandhalfofthelemonjuiceoverthetop,seasonthechickenwiththesaltandpepper,andtossthechickenwithapairoftongstocoatwithlemonjuiceandoil.Letstandfor10minutes.3.Preheatastove-topgrillpanorgasgrilltomedium.4.Grillthechicken,turningonce,untilgrillmarksappearandthechickenis
cookedthrough,2to3minutesperside.Dividethechickenamong4plates.5.Putthearugulainamediumbowlalongwiththetomato.Drizzletheremaininglemonjuiceoverthegreens,sprinklealittlelemonpepperseasoningoverthetop,andtosswelltocoat.Arrange¼ofthegreensandtomatodirectlyontopofeachchickenbreast.Usingavegetablepeeler,shavethinstripsofparmesanoverthetopofeachplateandserve.
ROASTEDEGGPLANTROLLATINISERVES4
NutritionalInformationPerServing:173cal.,11gfat,1gsat.fat,13gcarb.,7gprotein,325mgsodium,7gsugar,6gfiber
2smallglobeeggplants
Cookingspray
¼teaspoonsalt½teaspoongarlicpowder¼teaspoonfreshlygroundblackpepper3ouncescrumbledfetacheese1tablespoonextra-virginoliveoil
1teaspoonItalianseasoning
Pinchredchiliflakes,optionalFinelygratedzestof1lemon
4cupsfreshbabyarugulaleaves
Balsamicvinegar,asneeded
2tablespoonsshreddedparmesancheese
1.Preheattheovento400°F.2.Sprayanonstickbakingsheetlightlywithcookingspray.3.Usingasharpknife,cuteacheggplantlengthwiseintofour½-inch-thick
slices.(Youmaygetmorethan4slicesoutofeacheggplant,dependingontheirsize;youwillneed8slicestotal.)Inasmallbowl,stirtogetherthesalt,pepper,andgarlicpowder.Laytheeggplantslicesonthebakingsheetandspraythemlightlywithcookingspray.Evenlysprinklethesaltmixtureoverthetopsurfaceoftheeggplant.Roastintheoven,turningonce,untiltheeggplantslicesareverysoftbutstillholdtheirshapeandarebeginningtobrown,about20minutes.Removefromtheovenandletstandfor10minutes.4.Meanwhile,inamediumbowl,stirtogetherthefeta,oil,Italianseasoning,chiliflakes,andlemonzestuntilcombined.Put⅛ofthecheesemixtureonthewideendofeacheggplantsliceandrollthemuptightlyintoacigarshape(theeggplantpeelwillbeontheoutsideedgesoftheroll.Oncealloftheeggplanthavebeenrolledup,returnthepantotheovenandbakeforabout5minutes,untilthecheesehassoftened.5.Toserve,dividethearugulaamong4servingplatesandput2eggplantrollsoneachplate.Drizzlesomebalsamicvinegaroverthegreensandrollsandsprinklesomeshreddedparmesanovereachplate.Servewarm.
BARLEY,QUINOA,ANDMUSHROOM-STUFFEDPEPPERSSERVES4
NutritionalInformationPerServing:321cal.,10gfat,4gsat.fat,46gcarb.,14gprotein,361mgsodium,8gsugar,7gfiber4mediumredbellpeppers
1tablespoonextra-virginoliveoil
1mediumyellowonion,chopped2garliccloves,minced4ouncescremini(babybella)mushrooms,sliced1cuplow-sodiumvegetablebroth
1tablespoonWorcestershiresauce
2cupsrinsedandcookedpearlbarley
1cupcookedquinoa
4ounceslow-fatjackcheese,finelydiced4scallions,thinlysliced
1tablespoonchoppedfreshthymeleaves
¼teaspoonsalt½teaspoonfreshlygroundblackpepper1.Preheattheovento375degreesF.
2.Slicethetop½-inchofeachpepperoff,removetheseeds,andstandthemuprightinashallowbakingdish.3.Heattheoilinalargeskilletovermedium-highheat.Addtheonionandcook,
stirringoften,untilitbeginstobrownandcaramelize,8to10minutes.Addthegarlic,stir,andcookfor1to2minutes.Addthemushroomsandcook,stirringfrequently,untilthemushroomsaresoftened,havegivenofftheirmoisture,andarebeginningtobrown,about10minutes.AddthebrothandWorcestershiresauceandcookuntiltheliquidissimmeringandreducesslightly.Removethepanfromtheheatandstirinthebarleyandquinoa.Letstandforafewminutestocool.4.Stirthree-quartersofthecheese,scallions,thyme,salt,andblackpepperintothebarleymixtureandstirwelltocombine.Dividethebarleyamongthe4redpeppercupsinthebakingdish.Topthepepperswiththeremainingdicedcheese,thenbakeuntilthepeppersaresoftwhenpiercedwithaknifebutstillholdtheirshape,about20minutes.Coolfor10minutesbeforeserving.
GREEKLAMBMEATBALLSWITHTZATZIKISERVES4
NutritionalInformationPerServing:386cal.,30gfat,14gsat.fat,4gcarb.,23gprotein,328mgsodium,1gsugar,1gfiberForthemeatballs:
1poundgroundlamb
1largeshallot,minced
1largeegg
½teaspoonsalt1teaspoondriedoregano
1teaspoondriedmint
½teaspoongarlicpowder½teaspoongroundcumin½teaspoonfreshlygroundblackpepper½teaspoongroundcoriander⅓cupfinelycrumbledfetacheeseForthetzatziki:½Englishcucumber,peeled⅓cupnonfatGreekyogurt1tablespoonmincedfreshmintor1teaspoondried⅛teaspoonsalt¼teaspoonfreshlygroundblackpepper¼teaspoongarlicpowder
1.Preheattheovento375degreesF.2.Lineabakingsheetwithparchmentpaper.
3.Tomakethemeatballs,putthelambinamediumbowl.Addtheshallot.Inasmallbowl,whisktheegg,salt,oregano,mint,garlicpowder,cumin,pepper,andcoriandertogetheruntilwellcombined.Pourthemixtureoverthelambandshallotand,usingyourhands,mixthemeatandseasoningstogetheruntilcombined.Addthefetaandmixwell.Shapethemixtureinto12equal-sizedmeatballsandplacethemonthebakingsheet.Bakethemeatballsuntiltheybegintobrownandarecookedthrough,25to30minutes.Coolfor5minutesbeforeserving.4.Meanwhile,tomakethetzatziki,gratethecucumberonthelargeholesofaboxgraterintoabowl.Transferthegratedcucumbertoafinemeshstrainersetoveranotherbowlandletdrainforabout10minutes.Pressonthecucumbertoremoveasmuchmoistureaspossibleandputitintoabowl.Addtheyogurt,mint,salt,pepper,andgarlicpowderandstirwelltocombine.5.Serve3meatballsperservingwithabout⅓cupofthetzatzikiontheside.
GRILLEDASIANFLANKSTEAKWITHSTEAMEDBOKCHOYSERVES4
NutritionalInformationPerServing:434cal.,15gfat,5gsat.fat,24gcarb.,56gprotein,316mgsodium,8gsugar,16gfiber1-poundflanksteak
1tablespoonvegetableoil1tablespoontoastedsesameoil1tablespoonricevinegar2teaspoonsfreshlimejuice
1teaspoonlow-sodiumsoysauce
1clovegarlic,minced1teaspoonfreshginger,peeledandmincedPinchredpepperflakesCookingspray
8headsbabybokchoy
1.Putthesteakinashallowdish.Inasmallbowl,whisktogethertheoil,sesameoil,vinegar,limejuice,soysauce,garlic,ginger,andredpepperflakesuntilcombined.Pourthemarinadeoverthemeat,tosstocoat,andletstandfor15minutes.2.Heatastovetopgrillpanovermedium-highheat.Removethesteakfromthemarinade,lettingtheexcessdripoff.Spraybothsidesofthemeatlightlywithcookingspray.Putthesteakonthegrillpanandcookuntilgrillmarksappearandthemeatreleasesitselffromthepan,4to5minutes.Flipandcontinuecookinguntilgrillmarksappearandthemeatiscookedtodesireddoneness,
about3to4minutesmoreformedium.Removethesteakfromthegrill,cover,andletstandfor10minutesbeforeslicing.3.Meanwhile,fillapanwithasteamerinsertone-thirdfullofwaterandbringtoaboiloverhighheat.Addthebokchoy,cover,andsteamuntilbrightgreenandcrisp-tender,2to3minutes.4.Toserve,put2headsofbokchoyoneachof4servingplates.Thinlyslicethesteakagainstthegrainanddivideamongtheservingplates.Servewarm.
BEEFANDPEPPERSTIR-FRYSERVES4
NutritionalInformationPerServing:349cal.,8gfat,1gsat.fat,19gcarb.,33gprotein,87mgsodium,3gsugar,2gfiber12-ouncetoproundsteak,verythinlysliced1tablespooncornstarch,divided
2tablespoonsvegetableoil
1mediumyellowonion,thinlysliced1greenbellpepper,stemmed,seeded,andthinlysliced1redbellpepper,stemmed,seeded,andthinlysliced2clovesgarlic,minced
1teaspoonfreshginger,peeledandfinelyminced1tablespoonlow-sodiumsoysauce
1tablespoonricevinegar
Pinchredpepperflakes,optional2cupssteamedbrownrice,forserving
1.Sprinklehalfofthecornstarchoverthesteakandtossittocoatasevenlyaspossible.Heattheoilinawokorlargenonstickskilletovermedium-highheatuntilsmoking.Addthesteakinasinglelayerandstir-fryuntilbrownedandcookedthrough,5to6minutes.Transferthesteaktoaplateandcovertokeepwarm.2.Addtheonionandbellpepperstothepanandstir-fry,stirringconstantly,untilthevegetableshavesoftened,about5minutes.Addthegarlicandgingerandstir-fryfor1minute.Inasmallbowl,whiskthesoysauce,vinegar,redpepperflakes,andremainingcornstarchtogether.Pouritintothepan,returnthesteaktothepan,andcook,stirring,untilthemeatishotandeverythingisglazed,
2to3minutes.3.Dividethestir-fryamong4servingplatesandservewithsteamedriceontheside.
GARLIC-HERBMARINATEDLONDONBROILSERVES4
NutritionalInformationPerServing:241cal.,10gfat,1gsat.fat,1gcarb.,34gprotein,219mgsodium,0gsugar,0gfiber1Londonbroil(toproundbeefsteak,about1½pounds)1tablespoonextra-virginoliveoil
1tablespoonredwinevinegar
3garliccloves,minced2tablespoonschoppedfreshparsley1tablespoonchoppedfreshthymeleaves
1tablespoonchoppedfreshoregano
Cookingspray
¼teaspoonsalt¼teaspoonfreshlygroundblackpepper1.Putthesteakinashallowdish.Inasmallbowl,whisktogethertheoil,vinegar,garlic,parsley,thyme,salt,pepper,andoregano.Pourthemarinadeoverthesteakandtosstocoat.Letstandatroomtemperature,turningoccasionallyinthemarinade,for15to20minutes.
2.Arrangeanovenrack4inchesfromtheheatingelementandpreheatthebroiler.Spraythebroilerpanwithcookingspray.Removethesteakfromthemarinadeandtransferittothebroilerpan.Broilthesteakuntilthetopbeginstobrown,about4minutes.Carefullyflipthesteakandcontinuebroilinguntilthemeatisbrowningonthesurfaceandcookedtodesireddoneness,about4to5minutesmoreformedium.3.Removethesteakfromthebroilerpan,coveritwithaluminumfoil,andlet
standfor10minutes.Thinlyslicethesteakagainstthegrainwithasharpknifeandserve.
GRILLEDBEEFEYEROUNDSTEAKSWITHREDPEPPERRELISHSERVES4
NutritionalInformationPerServing:433cal.,15gfat,3gsat.fat,8gcarb.,63gprotein,360mgsodium,6gsugar,1gfiber
2tablespoonsoliveoil
4beefeyeroundsteaks,about½-inchthick(5–7ounceseach)½teaspoonsaltFreshlygroundblackpepper,totaste1largeshallot,minced2garliccloves,minced1redbellpepper,stemmed,seeded,andfinelydiced¼cupredwinevinegar
1tablespoonhoney
1.Heattheoilinalargenonstickskilletovermedium-highheat.Seasonthesteaksonbothsideswiththesaltandpepper.Placethesteaksintheskilletandcookuntilsearedandbrownedontheunderside,2to3minutes.Flipthesteaksandcontinuecookinguntilbrowned,2to3minutesmoreformedium.Transferthesteakstoaplateandcovertightlywithaluminumfoiltokeepwarm.2.Addtheshallotandgarlictothepanandcook,stirring,untilsoftenedslightly,about2minutes.Addtheredpepper,vinegar,andhoney,reducetheheattomedium-low,andsimmeruntilthepepperissoftandtheliquidhasevaporated,about10minutes.3.Servethesteakswarmwiththehotrelishspoonedoverthetop.
EASYSHEPHERD’SPIESERVES4
NutritionalInformationPerServing:308cal.,13gfat,5gsat.fat,19gcarb.,27gprotein,376mgsodium,6gsugar,3gfiber2largeYukonGoldpotatoes(about12ounces),peeledanddiced
3tablespoonsnonfatGreekyogurt
½teaspoonsalt,divided1tablespoonoliveoil
12ouncesleangroundbeef
1smallyellowonion,chopped
1tablespoonall-purposeflour
¾ofone15-ouncecanlow-sodiumbeefbroth1tablespoonWorcestershiresauce1cupfrozendicedcarrots
1cupfrozenpearlonions
4scallions,sliced,greenpartsonly1.Putthepotatoesinamediumsaucepan,coverwithwater,andbringtoaboilovermedium-highheat.Cookuntilverysoft,10to12minutes,drainandtransfertoamediumbowl.Addtheyogurtand¼teaspoonofthesaltandmashwithapotatomasheruntilsmooth.Setasidewhileyoumakethefilling.
2.Preheatthebroiler.3.Heattheoilinalargenonstickskilletovermedium-highheatandaddthebeef.Cook,breakingitupwithawoodenspoon,untilbrownedandbeginningto
crisp,about10minutes.Addtheyellowonionandcook,stirring,untilsoftened,2to3minutes.Sprinkletheflouroverthebeef,stirwell,andcookfor1or2minutes.Addthebeefbroth,Worcestershiresauce,carrots,pearlonions,andremainingsaltandbringthemixturetoasimmer.Cookuntiltheliquidhasthickenedandthevegetablesareheatedthrough,about5minutes.Stirinthescallions.4.Transferthebeeffillingtoanovenproof1-quartbakingdish.Spoonthemashedpotatoesoverthetopofthefilling,spreadingitevenlytocompletelycoverthefilling.Placethedishunderthebroilerandbroiluntilthepotatoesbegintobrownandthefillingisbubblingaroundtheedges,about5minutes.5.Letstandfor10minutesbeforeserving.
GRILLEDLAMBCHOPSWITHCHICKPEAANDFETARELISHSERVES4
NutritionalInformationPerServing:409cal.,43gfat,18gsat.fat,30gcarb.,73gprotein,384mgsodium,10gsugar,5gfiber8smalllambchopsfromarack,about5ounceseach1tablespoonextra-virginoliveoil
1teaspoonfreshlemonjuice
¼teaspoondriedthyme¼teaspoondriedrosemary¼teaspoonsalt¼teaspoonfreshlygroundblackpepper½ofone15-ouncecanlow-sodiumchickpeas,drained,rinsed,andcoarselychopped1smallshallot,minced
1teaspoonredwinevinegar
¼teaspoonhoneyoragavesyrup¼teaspoondriedoregano1½ouncescrumbledfeta
1.Putthelambchopsinashallowdish.Inasmallbowl,whisktheoil,lemonjuice,thyme,rosemary,salt,andpeppertogetheruntilcombined.Pourthemarinadeoverthelambandtossthemtoevenlycoatinthemarinade.Letstandforatleast10minutes.2.Meanwhile,putthechickpeasandshallotintoamixingbowlandtosstocombine.Whisktogetherthevinegar,honey,andoregano,andpouritoverthechickpeas.Addthefetaandtosslightlyuntiljustcombined.3.Preheatagrillpanovermedium-highheatuntilveryhotandnearlysmoking.
4.Grillthelambchopsuntilgrillmarksappear,2to3minutes.Flipthelambchopsandcontinuegrillinguntilbrownedontheunderside,2to3minutesmoreformedium.5.Servethelambchopswarmwiththechickpearelishspoonedoverthetop.
SPICYGREENCHILEPORKSTEWSERVES4
NutritionalInformationPerServing:400cal.,24gfat,7gsat.fat,38gcarb.,34gprotein,325mgsodium,2gsugar,4gfiber
2tablespoonsvegetableoil
1½poundsporkshoulder,trimmedwellandcutinto1½-inchcubes
2tablespoonsall-purposeflour
1mediumyellowonion,chopped2clovesgarlic,minced3cupslow-sodiumchickenstock
2poblanochiles
2mediumjalapeñochiles
1smallbunchcilantro
Juiceof1lime
½teaspoonsalt¼teaspoonfreshlygroundblackpepper2cupscookedbrownrice,forserving
1.Heattheoilinalargesaucepanovermedium-highheat.Tosstheporkcubesintheflouruntilcoatedandaddhalfoftheporkcubestothepanandcook,
turningoften,untilbrowned,about5minutes.Transfertheporktoaplateandbrowntheremainingporkinthepan.Removethebrownedporkandaddtheoniontothepan.Cook,stirring,untilsoftened,about5minutes.Addthegarlicandcookfor1or2minutesmore.Returnthebrownedporktothepan,alongwithanyaccumulatedjuices,addthestockandcook,scrapingupanybrownedbitsonthebottomofthepan,untiltheliquidbeginstoboil.Coverthepan,lowertheheattomedium-low,andsimmeruntiltheporkistender,about30minutes.2.Meanwhile,preheatthebroiler.Putthepoblanosandjalapeñosonabakingsheetandputthepanunderthebroiler.Cookuntilthepeppersbegintoblacken,6to8minutes.Turnthepeppersandcontinuebroilinguntiltheyareblackenedandsoft,about5minutesmore.Transferthepepperstoabowl,coverthebowlwithplasticwrap,andletstandfor5minutes.3.Removethepeppersfromthebowlanduseapapertoweltorubtheblackenedskinsfromthem.Cutthestems,seeds,andribsawayfromthepeppersandtransferthefleshtoafoodprocessor.Addthecilantro,stemsandall,totheprocessorandpulsethemixtureuntilcoarselyground.4.Aftertheporkhascookedfor30minutes,addthepureédpeppermixturetothepanandstirwell.Addthelimejuice,salt,andblackpepper,andbringthemixturetoasimmer.Continuecookinguntiltheporkisfork-tender,15to20minutesmore.5.Servethestewhotinbowlswithascoopofriceontheside.
TURKEYSALISBURYSTEAKSWITHMUSHROOMSAUCESERVES4
NutritionalInformationPerServing:309cal.,18gfat,5gsat.fat,6gcarb.,28gprotein,395mgsodium,2gsugar,0gfiber2tablespoonsoliveoil,divided1smallyellowonion,finelychopped1clovegarlic,minced
3tablespoonsWorcestershiresauce,divided
1poundleangroundturkey
½teaspoonsalt½teaspoonfreshlygroundblackpepper½teaspoondriedthyme½teaspoondriedparsley2largeeggs,beaten4ouncescremini(babybella)mushrooms,sliced
1teaspoonlow-sodiumsoysauce
¾ofone15-ouncecanlow-sodiumbeefbroth
2tablespoonsnonfatGreekyogurt
1.Heat1tablespoonoftheoilinalargenonstickskilletovermediumheat.Addtheonionandgarlicandcook,stirring,untilsoftened,about5minutes.Add1tablespoonoftheWorcestershiresauceandcookuntilitbeginstobubble.Removefromtheheatandpourtheonionmixtureintoamediummixingbowl,cooltoroomtemperature.
2.Addtheturkey,salt,pepper,thyme,andparsleytothecooledonion.Usingyourhands,mixwelluntilcombined.WhiskthesecondtablespoonofWorcestershiresauceandeggstogetherandaddittotheturkey.Mixwellwithyourhandsanddividethemixtureinto4equalportions.Shapeeachportionintoanoval,about½-inchthick.3.Addtheremainingoiltotheskilletthattheonionwascookedinandheatovermedium-highheat.Addtheturkeypattiesandcookuntilgoldenbrownontheunderside,about5minutes.Flipthepatties,reducetheheattomedium-low,coverthepan,andcontinuecookinguntilcompletelycookedthroughandgoldenbrown,6to8minutesmore.Transferthesteakstoaplateandcoverwithaluminumfoiltokeepwarm.4.Returnthepantothestoveovermedium-highheat.Addthemushroomsandcook,stirring,untiltheyreleasetheirliquidandbegintobrown,6to8minutes.AddthethirdtablespoonofWorcestershiresauce,soysauce,andbrothandbringthemixturetoaboil.Cookuntiltheliquidhasreducedbyabouthalf,about5minutes.Removefromtheheatandstirintheyogurt.5.ServetheSalisburysteakswarmwiththehotmushroomsaucespoonedoverthetop.
CURRIEDSQUASH,ONION,ANDLENTILSTEWSERVES4
NutritionalInformationPerServing:382cal.,4gfat,0gsat.fat,89gcarb.,7gprotein,32mgsodium,32gsugar,14gfiber1smallbutternutsquash(about1pound),peeled,seeded,andcutinto1-inchpieces
1tablespoonvegetableoil
1mediumyellowonion,chopped3clovesgarlic,minced1teaspoontomatopaste
1teaspoonhoney
½teaspoonsalt½teaspoonturmeric½teaspoonmildcurrypowder
1smallbayleaf
Pinchredpepperflakes
2cupsvegetablebroth
2cupscookedredlentils
¼cupchoppedfreshcilantro3scallions,sliced
¼cupnonfatGreekYogurt
1.Preheattheovento375degreesF.2.Lineabakingsheetwithparchmentpaperandspreadthesquashinanevenlayeronthepan.Roastthesquashintheovenuntileasilypiercedwithaknife,about15minutes.3.Meanwhile,heattheoilinalargesaucepanovermediumheat.Addtheonionandgarlicandcook,stirring,untilsoftened,about5minutes.Addthetomatopaste,honey,andsalt.Cook,stirring,untilthetomatopastebeginstocaramelize,2to3minutes.Addtheturmeric,currypowder,bayleaf,andpepperflakes,andstirforabout1minutetotoastthespices.Pourinthebrothandstirwell,whenitbeginstosimmer,addtheroastedsquashandcookuntiltheliquidreducesslightlyandthickens,about5minutes.4.Stirinthelentilsandcilantroandcookuntilbubblingagain.Removefromtheheat.5.Dividethestewamong4deepbowls.Sprinklethescallionsoverthetopandgarnisheachbowlwithatablespoonofyogurt.Servehot.
MEXICANCAULIFLOWER,CORN,ANDPINTOBEANSTEWSERVES4
NutritionalInformationPerServing:268cal.,5gfat,0gsat.fat,47gcarb.,10gprotein,315mgsodium,8gsugar,12gfiber1smallheadcauliflower,coredandcutintobite-sizedflorets
1tablespoonvegetableoil
1mediumyellowonion,chopped1smalljalapeñochile,stemmed,seeded,ribsremoved,andminced1clovegarlic,minced½teaspoongroundcumin½teaspoonchilipowder¼teaspoonsalt3tablespoonsall-purposeflour2cupslow-sodiumvegetablebroth
1cupfrozencornkernels
1can(15-ounce)pintobeans,drainedJuiceof1lime3tablespoonschoppedfreshcilantro,leavesonly4small(6-inch)nosaltadded100%whole-wheattortillas,warmed,forserving1.Preheattheovento400degreesF.
2.Lineabakingsheetwithparchmentpaperandscatterthecauliflowerevenlyoverthepan.Bakeintheovenuntiltheedgesturngoldenbrownandcrispy,about15minutes.Removefromtheoven.3.Heattheoilinalargesaucepanovermedium-highheat.Addtheonion,jalapeño,andgarlic.Cook,stirring,untilsoftened,about5minutes.Addthecumin,chilipowder,andsalt,andstirforabout1minute.Sprinkletheflouroverthevegetables,stirwell,andcookfor2to3minutes.Whiskinthebrothand
bringthemixturetoaboil.Reducetheheatandsimmeruntiltheliquidhasthickened,about5minutes.Addthecornandcook,stirringfrequently,untiltheliquidreturnstoaboil.4.Stirinthebeansandroastedcauliflowerandsimmeruntilthestewisveryhot.Removefromtheheatandstirinthelimejuice.5.Dividethestewamong4largebowlsandsprinklesomecilantroovereach.Foldthetortillasintoquartersandserveonthesidefordipping.
PARCHMENT-BAKEDSALMONFILLETSWITHFENNELANDCHICKPEASSERVES4
NutritionalInformationPerServing:402cal.,26gfat,6gsat.fat,26gcarb.,45gprotein,305mgsodium,1gsugar,8gfiber1smallbulbfennel,trimmed,cored,andfrondsreserved1can(14-ounce)low-sodiumchickpeas,drainedandrinsed½teaspoondriedbasil
½teaspoondrieddill1tablespooncoldunsaltedbutter,cutintosmallcubes4center-cutskinlesssalmonfillets,preferablywild(6-ounceseach)¼teaspoonsalt
Freshlygroundblackpepper,totaste
1lemon,verythinlyslicedandseedsremoved
1.Preheattheovento400degreesF.2.Usingamandolinslicerorverysharpknife,slicethefennelintopaper-thinslicescrosswiseandputtheminabowl.Addthechickpeas,basil,anddill,tosstocombine.3.Arrange4largesheetsofparchmentpaper(about12incheslong)onaworksurface.Dividethefennelmixtureamongtheparchmentsheets,arranginginaflat,singlelayeronthecenterofeachsheet.Doteachpileoffennelwithsomebuttercubes.Placeasalmonfilletdirectlyontopofthefenneloneachparchmentsheet.Sprinklethesaltandpepperevenlyoverthefishandlay2or3lemonslicesontop.4.Bringtheendsofeachparchmentsheettogetherandfoldthemtightlydownoverthetopofthesalmon,folduptheendsandtuckthemunderthesalmontoenclosethesalmonandvegetablescompletely.Transferthepacketstoabaking
sheet.Bakeuntilthesalmoniscookedthrough,about20minutes.5.Toserve,putapacketoneachoffourplatesandopenthematthetable.Chopthefennelfrondsandsprinklethemoverthetopofthesalmontogarnish.
GOLDENCARROTSOUPSERVINGS:4
NutritionalInformationPerServing:160cal.,6gfat,4gsat.fat,23gcarb.,3gprotein,94mgsodium,5gsugar,3gfiber
1cupchoppedonion
½teaspoonmincedgarlic2tablespoonsbutter2cupsslicedcarrots
4cupswater
¼cupbrownrice
4teaspoonschickenbouillon
½cupofskimorreduced-fatmilk
4tablespoonsmincedfreshparsley
1.Inamediumsaucepan,sautéonionandgarlicinbutteruntiltender.Addthecarrots,andtossuntilcoatedwithbutter.Addrice,water,andbouillonandbringtoaboil.Reduceheat,cover,andsimmerfor20to25minutesoruntilcarrotsandriceareverytender.2.Removefromtheheat,coolslightly.Transfertoablenderorfoodprocessorone-thirdatatimeandblenduntilsmooth.Returntothesaucepan,addmilk,andheatthrough.Sprinklewithparsleyandserve.
HEARTYVEGETABLESTEWSERVINGS:4
NutritionalInformationPerServing:207cal.,10gfat,2gsat.fat,21gcarb.,7gprotein,281mgsodium,7gsugar,6gfiber2cupswater,hot
1largeyellowonion,chopped1clovegarlic,minced
8ouncesbuttonmushrooms
One10-ouncepackagefrozenpeas
1cupchoppedcelery
1cupchoppedcarrots
½mediumyellowbellpepper,stemmed,seeded,andchopped1teaspoondriedoregano1teaspoondriedthyme
1teaspoondriedbasil
¼teaspoonsalt¼teaspoonfreshlygroundblackpepper2tablespoonsextra-virginoliveoil
1tablespoonunsaltedbutter
1.Placeallingredientsinalarge,uncoveredpotwith2cupsofhotwaterandbringtoaboil.Reduceheatandcookonlowheatfor40to45minutes.Occasionallytasteforrichnessofflavorandcorrectseasonings.
SIDESORANGEANDFENNELSLAW
HERB-CRUSTEDBEEFSTEAKTOMATOES
BARLEYWITHGRAPEFRUIT,SPINACH,ANDALMONDS
QUINOA–WHITEBEANCAKES
GINGER-GLAZEDCARROTS
ITALIANSTEWEDGREENBEANS
SPINACHFUSILLIWITHROASTEDMUSHROOMS
MUSTARD-CHILIWHIPPEDSWEETPOTATOES
WHITEBEANANDCARROTSMASH
SPICYTOMATOSTEWEDCAULIFLOWER
ORANGEANDFENNELSLAWSERVES4
NutritionalInformationPerServing:61cal.,0gfat,0gsat.fat,14gcarb.,2gprotein,288mgsodium,3gsugar,4gfiber.
2bulbsfennel,trimmedandfrondsreserved1largenavelorange
2tablespoonsricevinegar
½teaspoonDijonmustard¼teaspoonsalt4scallions,thinlysliced1.Halvethefennelverticallythroughthecore.Cutthewoodycoreawayfromthebulbs.Usingamandolinslicerorasharpknife,slicethefennelbulbhalvescrosswiseintopaper-thinslicesandtransferthemtoamediumbowl.
2.Standtheorangeuprightand,withasharpknife,cutawaythepeelandwhitepithanddiscard.Holdtheorangeinonehand,andusingtheknife,carefullycutthesegmentsawayfromthemembraneintoabowl.Coarselychoptheorangesegmentsandaddthemtothefennel;squeezethemembraneintotheemptybowltoremoveasmuchjuiceaspossibleanddiscardthemembrane.Addthericevinegar,Dijon,andsalttotheorangejuiceandwhiskwelltocombine.Drizzlethedressingoverthefennelandtosswelltocoat.3.Coarselychopthereservefennelfrondsandaddthemtotheslawalongwiththescallions.Tosswelluntilcombined;refrigerateuntilreadytoserve.
HERB-CRUSTEDBEEFSTEAKTOMATOESSERVES4
NutritionalInformationPerServing:101cal.,7gfat,1gsat.fat,8gcarb.,1gprotein,232mgsodium,2gsugar,1gfiberCookingspray
2largebeefsteaktomatoes(about1pound),halvedhorizontally½cuppankobreadcrumbs2tablespoonsextra-virginoliveoil1tablespoonchoppedfreshparsley1teaspoonchoppedfreshsage
1teaspoonchoppedfreshthymeleaves
¼teaspoonsalt¼teaspoonfreshlygroundblackpepper1.Preheattheovento350degreesF.
2.Sprayashallowbakingdishwithcookingsprayandsetthetomatohalvescut-side-upinthedish.3.Inasmallbowl,stirthebreadcrumbs,oil,parsley,sage,thyme,salt,andpeppertogetheruntilcombined.Sprinkleone-fourthofthemixtureevenlyoverthetopofeachtomato.Roastintheovenuntilthetomatoisverysoftandthebreadcrumbsaregolden,20to25minutes.4.Servewarm.
BARLEYWITHGRAPEFRUIT,SPINACH,ANDALMONDSSERVES4
NutritionalInformationPerServing:345cal.,12gfat,1gsat.fat,26gcarb.,7gprotein,261mgsodium,17gsugar,8gfiber2cupsrinsedandcookedpearlbarley¾rubygrapefruit
1tablespoonwhole-grainmustard
½teaspoonhoney
2tablespoonsextra-virginoliveoil
¼teaspoonsalt¼teaspoonfreshlygroundblackpepper
4cupsbabyspinachleaves
⅓cupslicedalmonds,toasted1.Putthebarleyinamediumbowl.Setthegrapefruitonaworksurfaceand,usingasharpknife,cutthepeelandwhitemembraneawayfromfruit,exposingthesegments.Holdthegrapefruitinonehandand,usingtheknife,cutthesegmentsawayfromthemembraneanddropthemontheworksurface.Halvethegrapefruitsegmentscrosswiseandaddthemtothebarley.
2.Squeezethegrapefruitmembraneoverasmallbowl,removingasmuchjuiceaspossible.Addthemustard,honey,oil,salt,andpeppertothegrapefruitjuiceandwhiskwelluntilcombinedandthickened.Addthespinachandalmondstothebarleyandtosswelltocombine.Drizzlethedressingoverthesaladandstiruntilwellcoated.3.Serveatroomtemperatureorchilled.
QUINOA–WHITEBEANCAKESSERVES4
NutritionalInformationPerServing:194cal.,2gfat,1gsat.fat,30gcarb.,10gprotein,210mgsodium,5gsugar,8gfiber1can(15-ounce)low-sodiumwhitebeans,drained1cupcookedquinoa
1largeegg1teaspoonDijonmustard
1teaspoondriedbasil
½teaspoongarlicpowder¼teaspoonsalt¼teaspoonfreshlygroundblackpepper½cuppankobreadcrumbsCookingspray
1.Preheattheovento375°F.2.Lineabakingsheetwithparchmentpaper.3.Putthebeansinamediumbowlandmashtwo-thirdsofthemwithapotatomasher.Addthequinoaandmixwiththebeansuntilevenlycombined.Inanothersmallbowl,whisktheegg,mustard,basil,garlicpowder,salt,andpeppertogetheruntilcombinedandpouritoverthebeanmixture.Stirthemixturewithawoodenspoonuntilevenlymixed.4.Putthebreadcrumbsonaplate.Usingwethands,dividethemixtureinto8portionsandfoldthemintosmall,flatcakesabout½-inchthick.Rollthecakesinthebreadcrumbs,pressingonthecakestocausethebreadcrumbstoadhere.Transferthebreadedcakestothebakingsheetandspraythemlightlywithcookingspray.Bakeintheovenuntilthecakesturnlightgoldenandareset,12to15minutes.5.Servewarm.
GINGER-GLAZEDCARROTSSERVES4
NutritionalInformationPerServing:70cal.,3gfat,2gsat.fat,14gcarb.,0gprotein,256mgsodium,5gsugar,4gfiber1poundcarrots,peeledandsliced¼-inchthick¼cuporangejuice
2teaspoonsfreshginger,peeledandfinelygrated
1tablespoonunsaltedbutter
¼teaspoonsalt
1.Fillalargesaucepanwithwaterandbringtoaboilovermedium-highheat.Addthecarrotsandcookuntiljusttender,8to10minutesanddrain.2.Meanwhile,bringtheorangejuicetoasimmerovermedium-lowheat.Stirinthegingerandcookuntilthejuicehasreducedandthickened,about5minutes.Stirinthebutter,addthecarrotsandstirgentlyuntilveryhotandglazed.3.Servewarm.
ITALIANSTEWEDGREENBEANSSERVES4
NutritionalInformationPerServing:113cal.,4gfat,1gsat.fat,19gcarb.,5gprotein,183mgsodium,7gsugar,5gfiber
1tablespoonextra-virginoliveoil
1mediumyellowonion,sliced2clovesgarlic,chopped1can(15-ounce)no-salt-addedItalianstewedtomatoes
1tablespoonbalsamicvinegar
Pinchredpepperflakes
Onepoundfreshgreenbeans,trimmed¼teaspoonsalt
1.Heattheoilinalargeskilletovermediumheat.Addtheonionandcook,stirringoccasionally,untilsoftened,about5minutes.Addthegarlicandtomatoesandbringthemixturetoasimmer.Coverandcookfor5minutes.2.Stirinthevinegar,pepperflakes,beans,andsalt.Coverandcookuntilthebeansarecrisp-tender,6to8minutes.3.Servewarm.
SPINACHFUSILLIWITHROASTEDMUSHROOMSSERVES4
NutritionalInformationPerServing:341cal.,13gfat,4gsat.fat,38gcarb.,15gprotein,317mgsodium,5gsugar,4gfiber
4ouncesslicedbuttonmushrooms
2shallots,chopped
2tablespoonsextra-virginoliveoil
1½cupslow-sodiumvegetablebroth8ouncesspinachfusilli
1tablespoonunsaltedbutter
¼teaspoonsalt¼teaspoonfreshlygroundblackpepper¼cupfinelygratedparmesancheese1.Preheattheovento375°F.
2.Putthemushroomsandshallotsonanonstickbakingsheet.Drizzletheoiloverthemandtosstocoat.Roastintheoven,stirringseveraltimes,untilthemushroomsandshallotsbegintobrown,12to15minutes.Removefromtheoven.3.Meanwhile,bringalargepotofwatertoaboilovermedium-highheat.4.Pourthevegetablebrothintoalargeskilletandbringittoasimmerovermediumheat.Cookuntilreducedtoabout½cup,6to8minutes.Dropthepastaintotheboilingwaterandcookaccordingtothepackageinstructionsthendrain.
5.Whiskthebutterintothereducedvegetablebroth.Addthepastaandmushroommixtureandstirtocoatevenly.Seasonwiththesaltandpepper,removethepanfromtheheatandstirintheparmesancheese.6.Servewarm.
MUSTARD-CHILIWHIPPEDSWEETPOTATOESSERVES4
NutritionalInformationPerServing:138cal.,1gfat,0gsat.fat,32gcarb.,5gprotein,335mgsodium,11gsugar,6gfiber1¼poundssweetpotatoes,peeledandchopped¼nonfatGreekyogurt
1tablespoonwhole-grainDijonmustard
½teaspoonsalt½teaspoonchilipowder¼teaspoonfreshlygroundblackpepper1.Putthepotatoesinamediumsaucepanandcoverwithwater.Bringthepotatoestoaboilovermedium-highheatandcookuntiltheyarefork-tender,about10minutes.Drainthepotatoesandtransferthemtoamixingbowlorstandmixer.
2.Addtheyogurt,mustard,salt,chilipowder,andpeppertothepotatoesandwhipwithahand-heldmixerorstandmixerwiththepaddleattachmentuntilcompletelysmooth.Servewarm.
WHITEBEANANDCARROTSMASHSERVES4
NutritionalInformationPerServing:105cal.,0gfat,0gsat.fat,19gcarb.,7gprotein,336mgsodium,2gsugar,7gfiber2mediumcarrots,peeledandchopped1largegarlicclove,smashed
1smallbayleaf
1can(14-ounce)low-sodiumwhitebeans,drainedandrinsed
1teaspoonDijonmustard
¼teaspoonsalt
1.Putthecarrots,garlic,andbayleafintoamediumsaucepanandcoverwithwater.Bringthemixturetoaboilovermedium-highheat.Coverandcookuntilthecarrotsareverysoftandfork-tender,about20minutes.2.Whenthecarrotsarecooked,addthebeanstothepanandcookforseveralminutesuntiltheyarehot.Drainthevegetablesanddiscardthebayleaf.Returnthevegetablestothepanand,usingapotatomasher,coarselymashthecarrots,beingsuretomashupthegarliccompletely.Addthemustardandsaltandmixwelluntilcombined.Servewarm.
SPICYTOMATOSTEWEDCAULIFLOWERSERVES4
NutritionalInformationPerServing:71cal.,0gfat,0gsat.fat,17gcarb.,2gprotein,216mgsodium,11gsugar,3gfiber1can(14-ounce)Italian-flavoredstewedtomatoes½cupwater
1smallredonion,sliced
½teaspoonredchiliflakesPinchchilipowder2cupssmallcauliflowerflorets(fromabout½head)1.Putthetomatoes,water,onion,chiliflakes,andchilipowderintoamediumsaucepanandbringtoaboilovermedium-highheat.Cookforabout5minutesuntiltheliquidevaporatesslightly.
2.Addthecauliflower,reducetheheattomediumlow,cover,andsimmer,stirringveryfrequently,untilthecauliflowerissoftwhenpiercedwithaknifebutnotmushy,6to8minutes.3.Servewarm.
SMOOTHIES
Thesesmoothiesarelowincalories,lowincarbohydrates,andfullofvitamins,minerals, and other important phytonutrients. They are easy to make andextremelyfilling.Payattentiontothenumberofservingsthat therecipeyieldsand only eat one serving at a particular meal. If you need to substituteingredients, make sure you keep in mind the amount of carbohydrates andcaloriesthatthesubstitutioncouldbeaddingtotherecipe.
THEENERGIZER
ORANGEPARADISO
BLUEBERRYTWISTER
THEMOLTENRAZZY
PURPLEPANACHE
THEPOPEYE
CHILLYCOCONUT
THEHONEYBUZZ
THEBLUEBERRYMASH
ANTIOXIDANTSUPREME
THEENERGIZERSERVES2SERVINGSIZE:12OUNCES
NutritionalInformationPerServing:270cal.,18gfat,10gsat.fat,28gcarb.,4gprotein,59mgsodium,16gsugar,3gfiber1cuppeeled,seeded,andchoppedpapaya½cupfrozenpineapplechunks
½cupfrozenpeachslices½cuplow-fatkefir½cupunsweetenedcoconutmilkJuiceof½lime
1tablespoonunfilteredorganicflaxseedoil
½tablespoonraworganichoney
1.Combineallingredientsinablenderandpuréeuntilsmooth.Enjoy!
ORANGEPARADISOSERVES2SERVINGSIZE:12OUNCES
NutritionalInformationPerServing:139cal.,7gfat,1gsat.fat,19gcarb.,2gprotein,20mgsodium,12gsugar,3gfiber½cupfrozenblueberries
½cupfrozenraspberries½cupfrozenstrawberryslices½cuptightlypackedSwisschard,stemsandribsremoved½cupfreshorangejuiceJuiceof1largejuice,navel,orValenciaorange1tablespoonunfilteredflaxseedoil
10icecubes
1.Combineallingredientsinablenderandpuréeuntilsmooth.Enjoy!
BLUEBERRYTWISTERSERVES2SERVINGSIZE:12OUNCES
NutritionalInformationPerServing:238cal.,14gfat,2gsat.fat,30gcarb.,2gprotein,67mgsodium,19gsugar,4gfiber
1cupfreshblueberries(substitutefrozenblueberriesoutofseason)1cupchilledcoconutwater(substitutecold-pressedapplejuiceifyoupreferasweeterdrink)½cuplooselypackedbabyspinach,stemsremoved1ripesmallbanana,peeledandslicedJuiceof1smalllemon2tablespoonsunfilteredflaxseedoil
10icecubes
1.Combineallingredientsinablenderandpuréeuntilsmooth.Enjoy!
THEMOLTENRAZZYSERVES2SERVINGSIZE:12OUNCES
NutritionalInformationPerServing:322cal.,27gfat,19gsat.fat,24gcarb.,3gprotein,59mgsodium,17gsugar,7gfiber
1cupfrozenraspberries
¾cupunsweetenedcoconutmilk
1ripesmallbanana
¼cupwater
1tablespoonraspberryyogurt
½tablespoonsemisweetdarkchocolatebakingchips1teaspoonunfilteredflaxseedoil
1teaspoongroundchiaseeds
1½teaspoonsorganicchocolatehempproteinpowder(substituteorganicchocolatewheyproteinpowder)
10icecubes
1.Combineallingredientsinablenderandpuréeuntilsmooth.Enjoy!
PURPLEPANACHESERVES:2SERVINGSIZE:12OUNCES
NutritionalInformationPerServing:166cal.,3gfat,1gsat.fat,22gcarb.,6gprotein,131mgsodium,10gsugar,5gfiber¾cupfrozenblueberries
1cuplooselypackedbabyspinach,stemsremoved
¾cupalmondmilk
1ripesmallbanana,sliced
¼cuplow-fatplainyogurt½cupslicedfreshstrawberries½teaspoonfreshginger,peeledandgrated1.Combineallingredientsinablenderandpuréeuntilsmooth.Enjoy!
THEPOPEYESERVES:2SERVINGSIZE:12OUNCES
NutritionalInformationPerServing:248cal.,15gfat,2gsat.fat,18gcarb.,5gprotein,56mgsodium,9gsugar,2gfiber1smallbanana,sliced
¾cuplooselypackedbabyspinach¼cuplow-fatplainyogurt½cupfreshlysqueezedorangejuice½smalllemon,peeledandseeded½lime,peeledandseeded1tablespoonunfilteredorganicflaxseedoil
8icecubes
1.Combineallingredientsinablenderandpuréeuntilsmooth.Enjoy!
CHILLYCOCONUTSERVES2SERVINGSIZE:12OUNCES
NutritionalInformationPerServing:158cal.,7gfat,6gsat.fat,25gcarb.,3gprotein,67mgsodium,10gsugar,4gfiber¾cupfrozenpineapplechunks
1smallripebanana,peeledandsliced
¼cupshreddedunsweetenedcoconut½cupcoconutwater
1.Combineallingredientsinablenderandpuréeuntilsmooth.Enjoy!
THEHONEYBUZZSERVES2SERVINGSIZE:12OUNCES
NutritionalInformationPerServing:84cal.,1gfat,0gsat.fat,19gcarb.,2gprotein,23mgsodium,11gsugar,3gfiber½cupfrozenstrawberries
½cupslicedHoneycrispapples½smallripebanana½cuplow-fatmilk(orsubstitutesoymilk)1tablespoonbeepollen
4icecubes
1.Combineallingredientsinablenderandpuréeuntilsmooth.Enjoy!
THEBLUEBERRYMASHSERVES2SERVINGSIZE:12OUNCES
NutritionalInformationPerServing:116cal.,3gfat,1gsat.fat,18gcarb.,6gprotein,70mgsodium,10gsugar,3gfiber½smallripebanana,peeledandsliced½cupfrozenblueberries
¼cuplow-fatplainyogurt½cuplow-fatmilk(orsubstitutesoyoralmondmilk)½teaspoonunfilteredorganicflaxseedoil1.Combineallingredientsinablenderandpuréeuntilsmooth.Enjoy!
ANTIOXIDANTSUPREMESERVES2SERVINGSIZE:12OUNCES
NutritionalInformationPerServing:103cal.,0gfat,0gsat.fat,25gcarb.,2gprotein,0mgsodium,18gsugar,3gfiber½cupfrozenblueberries
½cupfrozencherries½cupfrozenstrawberries½smallripebanana,peeledandsliced½cuporangejuice(notfromconcentrate)
4icecubes
1.Combineallingredientsinablenderandpuréeuntilsmooth.Enjoy!
EPILOGUE
Sugarisoneofthemostaddictivefoodingredientsonearth.Itcauseschemicalchangesinourbrainthatsignalpleasureandpromptourrewardsystemtowantmoreandmore.Allsugarisnot“bad,”buttoomuchsugarandsomeformsofsugar are unhealthy and part of the cause for many illnesses. Reducing theamountofsugaryouconsumeandmakingstrategicchoicesaboutwhereyougetthissugarcanbecriticaltogoodhealth.
Blasting sugar out of your diet is not easy, but it can be done. As withanything else that is addictive, breaking the cyclewill take some adjustments.Youwillliterallyfeelthesugarleavingyourbodyandthismightmanifestintheformofheadaches,moodswings,erraticenergyswings,andageneralfeelingofunease.Butdon’tworry,asthisisasignthatyourbodyispurgingandfreeingthegripthatsugarhasheldforfartoolong.
Living a life without sugar in some form is almost impossible, butdramatically reducing added sugars is very realistic and sustainable.With thisplan,youshouldbewellonyourwaytoalifeofeatingandfeelingbetter.It’sstill okay to indulge in an occasional slice of cake or a piece of candy, asconsuming these foods inmoderationwill not do any real harm.But youwillnow find that youdon’t have tooverindulge in these sweets, as anoccasionaltreatisenoughtosatisfyyourcraving.Ifyoufindyourselflosingyourway,gorightbacktoweek1ofthisprogramanddoasmuchasyouneedtogetbackinthegroove.Foodshouldbefun,butitalsoshouldbenourishing.Younowhavethetools.SoeatwellandlivewellandneverbeafraidtoBlasttheSugarOut!
APPENDIX1
SUGARSWAPS
Belowyouwill find some sugar swaps that can reduceyour carbohydrate andsugar load. Feel free tomake other swaps that are not listed.Choosingwholegrainsoverrefinedgrainsisalmostalwaysthebetterchoice.
SnickersSWITCHSliceoftoastspreadwithatablespoonofNutellaWhitebreadSWITCHEzekiel
SodaSWITCH Iced tea (with a little stevia if youwant to sweeten it) FrostedcerealSWITCHOatmeal
BottledsaladdressingSWITCHOliveoil
Yogurtwith added fruitSWITCHGreek yogurt (add your own fruit) Sodas orfruit juice SWITCH Water/unsweetened tea Whole milk SWITCH Skim orreduced-fatmilkFull-fat cheeseSWITCHReduced-fat cheesePlainbagelwithcreamcheeseSWITCHWhole-grainbagelorEnglishmuffintoppedwithorganicpeanutbutterwithnoaddedsugarWhitericeSWITCHBrownriceorquinoa
White pasta SWITCH Whole-wheat or whole-grain pasta Fruit juice (non-squeezed)SWITCHWholefruitGranolabarSWITCHCacaonibs+almonds
ChipsorpretzelsSWITCHRawveggiesorfruitWhitebakedpotatoesSWITCHSweetbakedpotatoesoryamsSpaghettiSWITCHSpaghettisquash
RegularpizzacrustSWITCHThinpizzacrustCashewsSWITCHWalnuts
Cake frosting SWITCH Dusting of powdered sugar 12-inch flour tortilla
SWITCH6-inchflourtortillaDriedfruit(e.g.,plums,bananas,mango)SWITCHFreshslicedfruitBreadedchickenSWITCHGrilledchicken
MacaronisaladSWITCHSpinachandvinegarsaladGranolaSWITCHOatmeal
WhiteflourSWITCHWhole-wheatflour
White granulated sugarSWITCH Applesauce Frosting SWITCH Marshmallowfluff
CreamSWITCHEvaporatedskimmilk
WhitericeSWITCHSteamedcauliflower
Mashed potatoes SWITCH Mashed cauliflower Bread crumbs SWITCH Old-fashioned rolled oats 2 slices of whole-wheat bread SWITCH 4-inch whole-wheatpitaTortillawrapsSWITCHLettuceleaves
Instant oatmeal SWITCH Steel-cut oatmeal Honey-roasted peanuts SWITCHDry-roastedpeanutsIcecreamsundaeSWITCHYogurtparfaitmadewithnonfatvanilla yogurt and fresh berries Smoothie with a base of fruit juice SWITCHSmoothiewithabaseofalmondmilkMilkchocolateSWITCH70percentDarkchocolateWhitecreamsauceSWITCHMarinarasauce
Jams and jellies SWITCH All-fruit spreads Ketchup SWITCH Salsa, slicedtomatoes, or sun-dried tomato hummus Pancakes made with white flourSWITCHWhole-grainpancakesWafflesmadewithwhiteflourSWITCHWhole-grainwafflesBoxedcerealSWITCHSteel-cutoatmeal
Fried egg, bacon, American cheese, English muffin SWITCH Scrambled eggwhites,onion,tomato,spinach,whole-graintortillaIcecreamsundaesSWITCHParfait using low-fat vanilla yogurt, freshberries, and1 tablespoonof granolaPopsicleSWITCHFrozengrapes
Honey-roasted peanuts SWITCH Dry-roasted peanuts French fries SWITCHBakedsweetpotatofriesMargaritaSWITCHRedwine
Ice creamSWITCH Puréed frozen bananas + almonds PizzaSWITCHWhole-wheatpitawithno-sugar-addedtomatosauceandshreddedpart-skimmozzarellaHamburgerSWITCHPortobellomushroom
MayonnaiseSWITCHAvocadospread
CreamysaladdressingSWITCHOliveoilandbalsamicvinegarwithapinchofsaltandpeppertotasteIceberglettuceSWITCHRawspinach
SourcreamSWITCHGreekyogurt
SugarSWITCHCinnamon
APPENDIX2
CARDIOVASCULAR/AEROBICEXERCISES
Belowisalistofexercisesthatyoucandotocompletetheexerciseportionoftheprogram.Thislistisonlysuggestiveandisnotmeanttobecomplete.Ratherthanperformtheexercisesatthesamepaceforaprolongedperiodoftime,trytotrain in intervals. Interval training means that you alternate periods of highexertionwith periods of low exertion or rest. For example, if you’re riding abicycle, sprint as hard as you can for 30 seconds, then pedal slowly for 30seconds. After this slow-pedaling period, go hard again for 30 seconds, thenslow for the next 30. Do asmuch as you can for up to 15minutes, then tryanother exercise such as high knees. Do the same type of intervals with thisexercise. This type of training is calledhigh intensity interval training (HIIT)and has been shown to be more effective at burning calories, increasingmetabolism, and accelerating weight loss. For a more specific description oftheseexercisesgotowww.shredlife.com.
Bicycle
Burpees(SquatThrusts)1.Standwithyourfeetspreadhip-widthapartandyourarmsrestingdownbyyourside.Putmoreofyourweightonthefrontportionofyourfeetwithyourheelsslightlyofftheground.
2.Loweryourselfintoasquatposition,makingsureyousteadyyourselfbyplacingyourhandsflatonthefloorinfrontofyou.
3.Onceyoureachthesquatpositionandyourhandsareonthefloor,quicklykickyourlegsbackwardsothatyourbodyisextendedintoapush-upposition.
4.Loweryourchesttoaninchabovethefloor,justasyouwouldifdoingapush-up.Makesureyoudon’tletyourchesthitthefloor.
5.Inonemotion,pushyourchestbackupandkickyourlegsforwardsothatyou’rebackintoasquatposition.
6.Fromthesquatposition,useyourlegstopushoffthegroundandjumpashighasyoucanintotheair,thenrepeatfromstep1again.
Dancing
Ellipticalmachine
Highknees1.Standstraightwithyourfeetapartnowiderthanyourhips.Makesureyourarmsarehangingdownbyyoursideandyourbackisstraightasyoulookforward.
2.Jumpfromonefoottoanotherasifrunninginplace,makingsurethatyouliftyourkneesashighaspossible.
3.Yourarmsshouldbebenttoninetydegreeswithyourhandsclampedintoafist.Pumpyourarmsupanddowninthesamemotionasyourlegs.
4.Belightonyourfeet,somakesureyourheelsneverstriketheground,butonlytheballsofyourfeetasyoucontinuethejumpingmotionforthedurationoftheexercise.Touchthegroundwiththeballsofyourfeet,aslightlyaspossible,andcontinuingjumping.
IceskatersThinkabout themotionof competitive speed skaters as theymovearound therink.
1.Startwithyourfeetalittlewiderthanyourshoulders.Lookingdirectlyforward,keepyourbackstraightandyourkneesslightlybent.
2.Inonemotion,takeyourrightlegandextenditbehindyoutowardtheleftsideofyourbodysothatitisfurtherleftthanyourleftleg.Takeyourlefthandandbenddowntowardtherightsideofyourbodyandtouchtheground.
3.Next,dothesamemotion,butswitchsides.Bringyourrightlegbacktoitsstartingpositionandatthesametimebringyourleftlegacrossbehindtherightsideofyourbody.Atthesametimetouchthegroundinfrontofyourleftsidewithyourrighthand.
4.Repeatthisalternatingmovementforthedesirednumberofreps.
Jumpingrope
Mountainclimbers1.StartingPosition:Startasifinapush-uppositionwithyourhands,however,widerthanyourshouldersandinfront.Slightlyelevateyourbuttocks,butnottoohigh.Startwithyourleftfootforwarduntilitcomestorestonthefloorunderyourchest.Atthispointyourleftkneeandhiparebent,andyourthighisintowardyourchest.Yourrightkneeshouldbeofftheground,makingyourrightlegextendedstraightandstrong.Yourrighttoesaretuckedunder,heelup.Contractyourabdominalmusclestostabilizeyourspine.
2.Keepyourhandsfirmlyonthegroundandjump,sothatyoucanswitchlegpositions.Nowyourleftlegisextendedstraightbehindyouandyourrightlegisbentunderneathyourchestwithyourrightfootonthefloor.Besuretokeepyourabdominalsengagedandshouldersstrong.Donotliftyourbuttockstoohigh,asthatwilldefeatthepurposeoftheexercise.Keepyourheadupandlookingforward.
ExerciseVariation:Ifyouhaveaphysicalimpairmentthatlimitstherangeofmotioninyourhips,placeyourhandsonasteporplatformforbetterleverage.
Don’t shift all of your weight forward onto your front foot. Your weightshould remain evenly distributed on both legs. Do not shift all your weightforwardintoyourfrontfoot.
Rowing
Running
Skating
Soccer
Stairmaster
Swimming
Tennis
Treadmill
Walking
Walkingupanddownstairs
INDEX
TheindexthatappearedintheprintversionofthistitledoesnotmatchthepagesinyoureBook.PleaseusethesearchfunctiononyoureReadingdevicetosearchfortermsofinterest.Foryourreference,thetermsthatappearintheprintindexarelistedbelow.
aagavenectaralcoholall-fruitspreadsalmondmilkalmondswithBarley,Grapefruit,andSpinachwithOatmeal,Apples,andCinnamonassnack
AmericanDiabetesAssociationAmericanDieteticAssociationAmericanHeartAssociation(AHA)animalcrackersAntioxidantSupremesmoothieAntsonaLogapple(s)carbsincrispjuicewithOatmeal,Almonds,andCinnamonassnack
applesauceapricots,carbsinartificialsweetenershealthconcernstiedto
arugulaGrilledChickenPaillardwithShavedParmesanandSmokedSalmonWrapwithCapers,RedOnion,andAsiaPacificJournalofClinicalNutritionAsparagus-TomatoBreakfastCasseroleaspartame
atherosclerosis(hardeningofbloodvessels)avocadoandGrapefruitToastsspread
b
bagelscarbsin
bakedgoods,carbsinbalsamicvinegarbananascarbsininsmoothies
Barley,Quinoa,andMushroomStuffedPeppersBarleyWithGrapefruit,Spinach,andAlmondsbeans.Seealsospecificbeansbenefitsofchickpealentilpintorefriedsoy/edamamewhite
BeefandPepperStir-FryBeefEyeRoundSteakswithRedPepperRelishbeepollen,insmoothiesbeets,sugarbellpepper(s)Barley,Quinoa,andMushroomStuffedBeefStirFrywithStratawithScallionandRoastedbeveragesalcoholcoffeefruitjuicesmoothiesodateawater
Bingcherriesblackberriescarbsin
blueberriescarbsininsmoothies
TheBlueberryMashsmoothieBlueberryTwistersmoothieBokChoy,Steamed,withGrilledAsianFlankSteakBrazilnuts,assnackbread.Seealsocrackers,assnacks;wholegrainbagelscarbsindinnerrollsEnglishmuffinsMelbatoastpitapretzelssticksstuffingswapsforwholegrain
breadcrumbsbreakfastrecipesAvocadoandGrapefruitToastsBreakfastGritswithOrangesandPecansEggandSpinachFrittatawith
FetaEggandTurkeySausageMiniBreakfastPizzasEggandVeggieBreakfastSandwichMiniHuevosRancherosOatmealwithApples,Almonds,andCinnamonRoastedPepperandScallionStrataSmokedSalmonWrapwithCapers,RedOnion,andArugulaTomato-AsparagusBreakfastCasseroleinweeklydietplans
broccoli,assnackbrownrice,swapsusingbrownsugarButternutSquashandSpinachSaladccacaonibsCaesarSalad,Kale,withPoachedChickencake,carbsincandy,sugarincantaloupecarbsin
caperscardiovascular/aerobicexercises.Seealsoexerciseintervaltrainingduringcarrot(s)GingerGlazedjuiceSoup,Ginger,withLemonYogurtSwirlSoup,GoldenandWhiteBeanSmash
cashewscauliflowerinMexicanCornandPintoBeanStewSoup,withToastedPepitasSpicyTomatoStewed
celerysticksCenterforScienceinthePublicInterestcerealswapsfor
cheesefetaparmesan,shavedstring
cherriescarbsin
chiaseeds,insmoothieschickenHummusWrapswithRedPepperandnoodlesoupPaillardwithArugulaandShavedParmesanSkewers,Curry
chickensaladMexican,withQuinoaandPestoSandwich
chickpea(s)GrilledLambChopswithFetaRelishandParchment-BakedSalmonFilletswithFennelandchildrendiabetesinsugarconsumptionrecommendationsforsugarconsumptionstatisticsonChili,Turkey-WhiteBean
ChillyCoconutsmoothiechipscarbsin
chocolatecarbsin
cinnamon
withOatmeal,ApplesandAlmondsClassicCucumberGazpachococonutmilksmoothie
coffeecookies,carbsincorn.SeealsopopcorncarbsininMexicanCauliflowerandPintoBeanStewcornbread,carbsin
cornmeal,carbsincornsyruphigh-fructose
cottagecheese,assnackcrackers,assnacks.Seealsospecificcrackerscranberryjuicecocktails,carbsincreamincoffee/tea
CreamCheeseandCucumberChipwichesCreamofWheatcarbsin
creamsauce,foodswapforcroissants,carbsincucumber(s)Gazpachoassnack
CurriedSquash,Onion,andLentilStewCurriedTurkeyLettuceWrapsCurryChickenSkewers
ddates,carbsindextrosediabetes.Seealsopre-diabetescost,economic,ofdietsoda’stietofiber’simpactonoccurrencestatisticsonsnackingwithsugar’stietoType1Type2weightloss’simpacton
DiabetesCaredietsodadinnerrecipesBarley,Quinoa,andMushroomStuffedPeppersBeefandPepperStir-FryCurriedSquash,Onion,andLentilStewEasyShepherd’sPieGarlic-HerbMarinatedLondonBroilGoldenCarrotSoupGreekLambMeatballswithTzatzikiGrilledAsianFlankSteakwithSteamedBokChoyGrilledBeefEyeRoundSteakswithRedPepperRelishGrilledChickenPaillardwithArugulaandShavedParmesanGrilledLambChopswithChickpeaandFetaRelishHeartyVegetableStewMexicanCauliflower,Corn,andPintoBeanStewParchment-BakedSalmonFilletswithFennelandChickpeasRoastedEggplantRollatiniSpicyGreenChilePorkStewsubstitutionsforTurkeySalisburySteakswithMushroomSauceinweeklydietplans
donuts/Danishes
sugarinDoritos,assnackDoveChocolate
eEasyShepherd’sPieedamame,assnackegg(s)hard-boiledsaladassnackswapfor
EggandSpinachFrittatawithFetaEggandTurkeySausageMiniBreakfastPizzasEggandVeggieBreakfastSandwichEggplantRollatiniTheEnergizersmoothieenergyswingsEnglishmuffinscarbsinassnack
Equalerectiledysfunctionevaporatedskimmilkexercise.Seealsocardiovascular/aerobicexercisescardiovascular/aerobicintervaltrainingduringmanagingbloodsugarwithschedulingofvarietyininweeklymaintenanceplansEzekielbread
ffastfoodsfats,healthyFDA.SeeU.S.FoodandDrugAdministrationfennelandOrangeSlawwithParchment-BakedSalmonFilletsandChickpeasfetaandChickpeaRelishwithGrilledLambChopsEggandSpinachFrittatawithfiberbenefitofdailyrecommendationsfor
fishconsumptionFlankSteak,Asian-Grilled,withSteamedBokChoyflaxseedoil,insmoothiesflourcarbsin
Fowler,SharonP.G.Frenchfriescarbsin
frosting,swapsforfructose
liverdamagetiedtonaturalv.manipulatedfruit.Seealsospecificfruitscannedcarbsindriedpierecommendationsforsmoothiesassnacksspreadsugar/addedsugarinswapsusing
fruit-infusedwaterfruitjuiceaddedsugarinbarscarbsinconcentrateswapsfor
ggalactoseGarlic-HerbMarinatedLondonBroilGazpacho,ClassicCucumbergingerGlazedCarrotswith
gingersnapsglucose.Seealsosugarcreationofglycogenstoresofrelativesweetnessof
glycationglycogenGoldenCarrotSoupGoldfishcrackersgrahamcrackerscarbsin
granolabarsgrape(s)carbsinfrozenjuice
grapefruitandAvocadoToastswithBarley,Spinach,andAlmondscarbsin
GreekLambMeatballswithTzatzikiGreenBeans,ItalianStewedGrilledAsianFlankSteakwithSteamedBokChoyGrilledBeefEyeRoundSteakswithRedPepperRelishGrilledChickenPaillardwithArugulaandShavedParmesanGrilledLambChopswithChickpeaandFetaRelishGritswithOrangesandPecanshHamandCheeseRoll-Upshamburgers,swapforHarvardSchoolofPublicHealthHazuda,HelenP.
headachesheartdisease/heartattackssoda/dietsoda’stietoHeartyMinestroneSoupHeartyVegetableStewhemp,insmoothiesHerb-CrustedBeefsteakTomatoesHersheyKisseshighbloodpressurehigh-fructosecornsyruphighintensityintervaltraining(HIIT)honeyTheHoneyBuzzsmoothiehoneydewcarbsin
HuevosRancheros,MinihummuscarbsinWraps,withChickenandRedPepperi
icecreamcarbsinswapsfor
icedteaimmunesystemInstituteofMedicineinsulindiabetestypesandfunction,inbody,of
intervaltraininginvertsugarItalianStewedGreenBeans
jjam/jellies,swapforJell-Ocarbsin
JournalofHepatologyJournaloftheAmericanGeriatricsSocietyJournaloftheAmericanMedicalAssociationInternkKaleCaesarSaladwithPoachedChickenkefir,insmoothiesketchup,swapsforkidneydisease/failurekiwicarbsin
llactose(milksugar)LambChopswithChickpeaandFetaRelishlemons,insmoothiesLentil,Squash,andOnionStew,Curriedlettuce,swapsforLettuceWrapsCurriedTurkey
limes,insmoothiesliverdamageLondonBroil,Garlic-HerbMarinatedlunchrecipesCarrotGingerSoupwithLemonYogurtSwirlCauliflowerSoupwithToastedPepitasChickenandRedPepperHummusWrapsClassicCucumberGazpachoCurriedTurkeyLettuceWrapsCurryChickenSkewersHeartyMinestroneSoupKaleCaesarSaladwithPoachedChickenMexicanGrilledShrimpSaladMexicanQuinoaChickenSaladPestoChickenSaladSandwichQuickTurkey-WhiteBeanChiliRoastedButternutSquashandSpinachSaladTunaMeltMuffinsTurkey-QuinoaBurgersTurkeyWaldorfSaladinweeklydietplans
mmacadamianuts,assnackmacaronisalad,swapformaltose(maltsugar)maplesyrupmargaritas,swapformarinarasaucemarshmallowfluffmayonnaise,swapformeals.Seealsosugar;specificmealsbeveragesinbreakfastcarbohydratesindiabetes’tietodinnerfatingaugingimpactoflunchschedulingofsidedishesinsmoothiesinsnacksbetweensugarinswapsforsugarininweeklydietplans
Meatballs,Lamb,withTzatzikiMelbatoast,assnackmelonmetabolicsyndromeMexicanCauliflower,Corn,andPintoBeanStewMexicanGrilledShrimpSaladMexicanQuinoaChickenSaladmilkcarbsinincoffee/teaswapsfor
milksugar.SeelactoseMinestroneSoup,HeartyMiniHuevosRancheros
molassesTheMoltenRazzysmoothiemoodswingsmuffins,carbsinmushroom(s)Roasted,withSpinachFusilliSaucewithTurkeySalisburySteaksStuffedPepperswithBarley,QuinoaandMustard-ChiliWhippedSweetPotatoesn
NationalandNutritionExaminationSurvey(NHANES)NatureReviewsNeurosciencenectarinesnervedamagenutbutters,assnackNutellaNutraSweetnuts,assnack.Seealsospecificnutsooatmeal/oatswithApples,Almonds,andCinnamoncarbsin
obesityoliveoilolives,assnackonioninCurriedSquashandLentilStewRed,inSmokedSalmonWrapwithCapersandArugulaorange(s)inBreakfastGritswithPecanscarbsinandFennelSlawjuiceParadisosmoothie
oystercrackerscarbsin
ppancakescarbsin
papayaParchment-BakedSalmonFilletswithFennelandChickpeaspastacarbsin
peachescarbsin
peanutbuttercrackersassnack
peanutsswapsfor
pearscarbsin
peas,carbsinpecansinBreakfastGritswithOrangesPepitas,Toasted,withCauliflowerSoupPestoChickenSaladSandwichphenylketonuria
photosynthesisphytonutrients
pineapplecarbsin
PintoBean,Cauliflower,andCornStew,Mexicanpitabreadcarbsinswapsusing
pizza(s)BreakfastEggandTurkeySausageswapsfor
plumsPoachedChickenwithKaleCaesarSaladpoorcirculationpopcorncarbsin
ThePopeyesmoothiepopsiclesswapfor
PorkStewwithSpicyGreenChileportabellamushroomspotatochipscarbsinswapsfor
potatoescarbsinfriesswapsfor
powerupsinweeklydietplans
pre-diabetes.Seealsodiabetesoccurrencestatisticsonsnackingand
pretzelscarbsin
ProduceforBetterHealthFoundationproteins,leanprunescarbsin
puddingcarbsin
pumpkin,assnackpumpkinseedsPurplePanachesmoothie
qquesadilla,cheeseQuickTurkey-WhiteBeanChiliquinoaBurgerswithTurkeyandCakeswithWhiteBeanandChickenSaladwithStuffedPepperswithBarley,Mushroomandr
raisinscarbsin
raspberriescarbsin
insmoothiesrawsugar.Seealsosugarrecipesbreakfastdinnerlunchsidedishsmoothie
redpepperandChickenHummusWrapsRelish
redwinerelishChickpeaandFeta
ricecarbsin
ricecakes,assnacksricemilk,carbsinRitzcrackersRoastedButternutSquashandSpinachSaladRoastedEggplantRollatiniRoastedPepperandScallionStratassaladdressing,swapsforSalisburySteaks,Turkey,withMushroomSauceSalmonFillets,Parchment-Baked,withFennelandChickpeasSalmon,Smoked,WrappedwithCapers,RedOnion,andArugulasalsa,swapusingsaltinecrackerscarbsin
SanAntonioLongitudinalStudyofAgingScallionandRoastedPepperStratasesameseeds,assnackShepherd’sPiesherbet,carbsinSHREDDiet(Smith)
SHREDPOPShrimpSalad,MexicansidedishrecipesBarleyWithGrapefruit,Spinach,andAlmondsGingerGlazedCarrotsHerb-CrustedBeefsteakTomatoesItalianStewedGreenBeansMustard-ChiliWhippedSweetPotatoesOrangeandFennelSlawQuinoa-WhiteBeanCakesSpicyTomatoStewedCauliflowerSpinachFusilliwithRoastedMushroomsWhiteBeanandCarrotSmashSkewers,CurryChicken
skin,sugar’saffectonSlaw,OrangeandFennelslowwound-healingSmokedSalmonWrapwithCapers,RedOnion,andArugulasmokingsmoothierecipesAntioxidantSupremeTheBlueberryMashBlueberryTwister
ChillyCoconutTheEnergizerTheHoneyBuzzTheMoltenRazzyOrangeParadisoThePopeyePurplePanacheswapsin
snackswith5gramsofcarbohydratesorlesswith10–20gramsofcarbohydrateswith30gramsofcarbohydratesbenefitsofcarbsinpopulargaugingimpactofschedulingofinweeklydietplans
Snapple,sugarinSnickerssodadiabetesriskstiedtodietheartdiseasetiedtosugarinswapsfor
sorbet,carbsinsourcream,swapforsoymilkcarbsin
sparklingwaterSpicyGreenChilePorkStewSpicyTomatoStewedCauliflowerspinachwithBarley,Grapefruit,andAlmondsandEggFrittatawithFetaFusilliwithRoastedMushroomsPepperBoatsSaladwithButternutSquashinsmoothiesswapsusing
Splendasportsdrinks,addedsugarinsquashcarbsinCurriedOnion,andLentilStewwithSpinachSaladwithButternutStellaD’Orobreadsticks
stevialeafextract(rebiana)stewCurriedSquash,Onion,andLentilHeartyVegetableSpicyGreenChilePork
Stir-Fry,BeefandPepperstomachdiscomfortstrawberriescarbsininsmoothies
stringcheese,assnackstrokesStuffedPeppers,Barley,Quinoa,andMushroomsubstitutes,sugaragavenectaraspartame
high-fructosecornsyruphoneystevialeafextractsucralose
sucrose.Seealsosugarsugaraddictiontobrownconsumptionrecommendationsforconsumptionstatisticsforcontentsinfoods,chartfordiabetes’tietomolecularcompositionofprocessingofskinimpactedbysubstitutesfortypesof
sugarbeetssugarcanesugarswapssunflowerseeds,assnacksweetpotato(es)carbsinfriesMustard-ChiliWhipped
Swisschard,insmoothiessyrup,asaddedsugar
tteaiced
tomato(es)andAsparagusBreakfastCasseroleBeefsteak,Herb-CrustedCauliflowerStewedwithSpicyjuicesoup
tortillascarbsin
tortillaschips,carbsintrailmix,assnacktriglyceridesTriscuitcrackersTunaMeltMuffinstunasalad,assnackturkeyBurgerswithQuinoaChiliwithWhiteBeanLettuceWraps,CurriedRoll-UpswithCheeseSalisburySteakswithMushroomSauceSausageandEggMiniPizzasWaldorfSalad
Type1diabetesType2diabetes
causeofcontrolofoccurrencestatisticsonpreventionof
Tzatziki
uUniversityofMichigan’sComprehensiveDiabetesCenter
USDAU.S.FoodandDrugAdministration(FDA)USNationalInstituteonDrugAbusevvanillawafersvegetable(s).SeealsospecificvegetablescarbsinsoupStew,Hearty
VeggieandEggBreakfastSandwichVeggieDunkersvisionloss/blindness
wwafflescarbsin
WaldorfSalad,TurkeywalnutsWasacrackerswaterfruit-infusedintakegoalforsparkling
watermeloncarbsin
week1plan(Calibration)Day1ofDay2ofDay3ofDay4ofDay5ofDay6ofDay7of
week2plan(Focus)Day1inDay2inDay3inDay4inDay5inDay6in
Day7inweek3plan(Breakout)Day1inDay2inDay3inDay4inDay5inDay6inDay7in
week4plan(Challenge)Day1inDay2inDay3inDay4inDay5inDay6inDay7in
week5plan(Blast)Day1ofDay2ofDay3ofDay4ofDay5ofDay6ofDay7of
weightloss/managementdiabetespreventiontiedtoWheatThins
wheyproteinpowderwhitebeanandCarrotSmashandQuinoaCakesandTurkeyChili
whiteflour,swapforwhiterice,swapsforwholegrainbagelsbreadcerealcrackersflourpancakespastapitaricewaffles
Williams,KenWorldHealthOrganizationwrinkles,sugar’stietowww.shredlife.com
yyamscarbsin
yogurtcarbsinlemon,insoupinsmoothiesswapsfor
ALSOBYIANK.SMITH,M.D.
TheSHREDPowerCleanse
TheSHREDDietCookbook
SUPERSHRED
SHRED
TheTruthAboutMen
Eat
Happy
The4DayDiet
ExtremeFatSmashDiet
TheFatSmashDiet
TheTake-ControlDiet
Dr.IanSmith’sGuidetoMedicalWebsites
TheBlackbirdPapers:A
ABOUTTHEAUTHOR
IANK.SMITH,M.D.,isthebestsellingauthorofSHRED,SUPERSHRED,TheSHREDPowerCleanse,andothertop-sellingtitles.Hehascreatedtwonationalhealth initiatives—the 50Million PoundChallenge and theMakeoverMile—and served on the President’s Council on Fitness, Sports, and Nutrition. AgraduateofHarvard,Columbia,andtheUniversityofChicago’sPritzkerSchoolofMedicine,SmithlivesinChicago.Youcansignupforemailupdateshere.
ThankyouforbuyingthisSt.Martin’sPressebook.
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CONTENTS
TitlePageCopyrightNoticeDedicationIntroduction
1.HowBlasttheSugarOut!Works
2.TheSkinnyonSugar
3.Week1:Calibration
4.Week2:Focus
5.Week3:Breakout
6.Week4:Challenge
7.Week5:Blast
8.BlasttheSugarOut!Snacks
9.Recipes
Epilogue
Appendix1
Appendix2
Index
AlsobyIanK.Smith,M.D.
AbouttheAuthor
Copyright
BLASTTHESUGAROUT.Copyright©2017byIanK.Smith.Allrightsreserved.PrintedintheUnitedStatesofAmerica.Forinformation,addressSt.Martin’sPress,175FifthAvenue,
NewYork,N.Y.10010.
www.stmartins.com
CoverbyMichaelStorrings
Coverphotographs:IanSmith©BenFinkProductions;circleillustration©PhipatbigShutterstock.com;vegetables©JurateBuivieneShutterstock.com
TheLibraryofCongressCataloging-in-PublicationDataisavailableuponrequest.
ISBN978-1-250-13013-6(hardcover)ISBN978-1-25013014-3(e-book)
e-ISBN9781250130143
Oure-booksmaybepurchasedinbulkforpromotional,educational,orbusinessuse.PleasecontactyourlocalbooksellerortheMacmillanCorporateandPremiumSalesDepartmentat
1-800-221-7945,extension5442,[email protected].
FirstEdition:April2017