WHEN you want to lose weight, calories count, but so do your food choices. The foods you choose matter—because some foods can cause you to pack on fat, while others help you burn it right off. When you modify your calories and choose the right foods, you mount a two-pronged attack against fat that results in faster, easier weight loss.
The recipes and diet plan in this book are based on choosing the fat-burners and steering clear of the fat-makers:
When you eat foods from these five categories, you’ll watch your weight melt off and your overall health soar. I call these groupings the Super 5 Fat-Burn Selections. These foods are on my list of kitchen must-haves, and I cook with them regularly. The latest science shows that foods in the Super 5 contribute to healthy weight loss, and they help to fight certain chronic illnesses. You will feel great and look great when you cook and eat the Super 5 way!
Sugar will screw with your weight and your health. It was the first “calorie hog” to go from my diet years ago. Little by little, I reduced my overall sugar intake, including my sweetened beverage consumption, a huge source of liquid sugar (and calories) we don’t always keep track of. Most beverages, from sodas to flavored coffees—even the ubiquitous energy drink—are just not worth the weight-damaging sugar and calories (see below). I still treated myself to dry wines on occasion, though, since they contain virtually no sugar. The change in my health and energy levels was revelatory, and the difference I felt in my system was incredible.
BEVERAGE: Fast-food Smoothie
SERVING SIZE: 1 medium
CALORIES (RANGE): 310 to 602 calories
TEASPOONS OF SUGAR (RANGE): 15 to 34 teaspoons
BEVERAGE: Frappuccino
SERVING SIZE: 16 ounces
CALORIES (RANGE): 230 to 400 calories
TEASPOONS OF SUGAR (RANGE): 12 to 15 teaspoons
BEVERAGE: Bottled Teas
SERVING SIZE: 16 ounces
CALORIES (RANGE): 180 to 220 calories
TEASPOONS OF SUGAR (RANGE): 11½ to 13½ teaspoons
BEVERAGE: Bottled Flavored Milk
SERVING SIZE: 13 to 16 ounces
CALORIES (RANGE): 300 to 340 calories
TEASPOONS OF SUGAR (RANGE): 11½ to 13½ teaspoons
BEVERAGE: Sodas
SERVING SIZE: 12 ounces
CALORIES (RANGE): 143 to 170 calories
TEASPOONS OF SUGAR (RANGE): 9½ to 12 teaspoons
BEVERAGE: Energy Drinks
SERVING SIZE: 8 to 8.5 ounces
CALORIES (RANGE): 110 to 140 calories
TEASPOONS OF SUGAR (RANGE): 7 to 8 teaspoons
BEVERAGE: Juice and Fruit Drinks
SERVING SIZE: 8 ounces
CALORIES (RANGE): 70 to 160 calories
TEASPOONS OF SUGAR (RANGE): 4½ to 9 teaspoons
BEVERAGE: Vitamin Waters
SERVING SIZE: 12 ounces
CALORIES (RANGE): 75 calories
TEASPOONS OF SUGAR (RANGE): 5 teaspoons
BEVERAGE: Beer
SERVING SIZE 12 ounces
CALORIES (RANGE) 55 to 153 calories
TEASPOONS OF SUGAR (RANGE) 0 teaspoons
BEVERAGE: Distilled Liquor (bourbon, gin, rum, Scotch, vodka)
SERVING SIZE 1½ ounces
CALORIES (RANGE) 96 to 103 calories
TEASPOONS OF SUGAR (RANGE) 0 teaspoons
BEVERAGE: Wine, red, dry
SERVING SIZE 1 medium glass (5.1 fluid ounces)
CALORIES (RANGE) 117 to 127 calories
TEASPOONS OF SUGAR (RANGE) ¼ teaspoon
BEVERAGE: Wine, white, dry
SERVING SIZE 1 medium glass (5.1 fluid ounces)
CALORIES (RANGE) 114 to 122 calories
TEASPOONS OF SUGAR (RANGE) ¼ teaspoon
BEVERAGE: Piña Colada
SERVING SIZE 8 fluid ounces
CALORIES (RANGE) 437 calories
TEASPOONS OF SUGAR (RANGE) 14 teaspoons
BEVERAGE: Long Island Iced Tea
SERVING SIZE 10 fluid ounces
CALORIES (RANGE) 300 calories
TEASPOONS OF SUGAR (RANGE) 10 teaspoons
BEVERAGE: Mojito
SERVING SIZE 10 fluid ounces
CALORIES (RANGE) 428 calories
TEASPOONS OF SUGAR (RANGE) 10 teaspoons
BEVERAGE: Tequila Sunrise
SERVING SIZE 10 fluid ounces
CALORIES (RANGE) 348 calories
TEASPOONS OF SUGAR (RANGE) 7 to 8 teaspoons
BEVERAGE: Wine, red or white, sweet
SERVING SIZE 1 medium glass (5.1 fluid ounces)
CALORIES (RANGE) 230 calories
TEASPOONS OF SUGAR (RANGE) 5 to 8½ teaspoons
BEVERAGE: Liqueurs
SERVING SIZE 1 shot (1.5 fluid ounces)
CALORIES (RANGE) 112 to 159 calories
TEASPOONS OF SUGAR (RANGE) 2 to 6 teaspoons
BEVERAGE: Margarita
SERVING SIZE 10 fluid ounces
CALORIES (RANGE): 464 calories
TEASPOONS OF SUGAR (RANGE): 4 to 5 teaspoons
BEVERAGE: Cosmopolitan
SERVING SIZE: 4 fluid ounces
CALORIES (RANGE): 213 calories
TEASPOONS OF SUGAR (RANGE): 3 teaspoons
When I refer to “sugar” in our foods, I’m talking about refined (not naturally occurring) sugars that are dumped into foods and beverages, such as high-fructose corn syrup, sucrose, or any sugar with a chemical name that ends in “-ose.” Not long ago, the American Heart Association issued a document on Dietary Sugars Intake and Cardiovascular Health. It concluded that Americans are on a sugar binge, and that’s the major reason why more than one-third of us are overweight. On average, we’re consuming 22 to 30 teaspoons of sugar a day. That’s 350 to 475 lethally sweet calories that boost the risk of disease.
The problem with sugar is that, simply, it jacks up the hormone insulin. And when your insulin levels go up and stay up, you pack on fat. Eventually, your pancreas (which manufactures insulin) will start wearing down, and then you’re staring at type 2 diabetes.
The best way to eat sugar free is to choose foods in their most natural state so that you can get the full benefit of their nutrients. When you stick to natural foods, such as fruits, veggies, certain grains, and lean proteins, your diet is automatically low in sugar. Stay away from most packaged foods (which are typically loaded with sugar) and sugar-sweetened beverages like sodas and “juice drinks” (which are usually sugar water with barely any real juice).
Hey, I love sweets as much as the next person. After all, I’m a chef, so living in New York City and traveling all over the world only developed my love for all things scrumptious and sugary. But I know sugar calories are empty, nasty calories. So I’ve done a lot of experimenting to come up with some great-tasting recipes that will satisfy your sweet tooth without refined sugar. They harness the sweetening power of the following ingredients, which you’ll see in my recipes (you’ll also find information in the recipes on brand names and instructions on how to use these sweeteners in their various forms).
Let me introduce you to the newest sweetener on the block: monk fruit, a small green melon that has been grown in Asia for centuries. Supposedly, it got its name from Buddhist monks who cultivated the fruit in southern China. The fruit provided folk remedies for common ailments like colds and constipation. Today, the fruit is crushed, mixed with hot water, filtered, and spray-dried to form a sweet, zero-calorie powder, now used in a number of foods and beverages, from granola to cocktails. Monk fruit is 300 times sweeter than sugar, and you can cook with it.
Does it have any negative side effects? Not that anyone can tell. People in Asia have enjoyed monk fruit for eons, with no observed negative health outcomes. In May 2012, the prestigious Academy of Nutrition and Dietetics published a position paper on low-calorie sweeteners supporting the safety of monk fruit sweeteners.
Resembling brown sugar, palm sugar (also called coconut sugar) comes from the sap of palm trees. It contains tiny amounts of minerals including calcium, iron, magnesium, phosphorus, potassium; the B vitamins riboflavin and thiamin; as well as trace amounts of protein. Unlike white sugar, it helps reduce the speed of the blood sugar rush. Palm sugar also contains beneficial antioxidants, according to a February 2010 study in Food Chemistry. You can typically find this healthier sugar in Southeast Asian, Indian, or Central American markets, or grocery stores that stock a good selection of natural foods.
Mixing palm sugar with stevia, a non-caloric sweetener, cuts the calories, plus intensifies both sweeteners.
This sweetener is made from the sweet juice that drips off coconut flower buds. It, too, contains nutrients not found in refined sugars: seventeen amino acids, as well as a bunch of minerals and vitamins B and C.
Granulated coconut nectar has a caramel/maple flavor and can be used in place of brown sugar in recipes. I love it on top of fruit or toast, in hot cereals, and for baking.
This is a no-calorie sweetener I occasionally use in recipes. It occurs naturally in fruits such as grapes, pears, and watermelon, as well as in foods like wine and cheese. Erythritol is technically a sugar alcohol, but don’t worry, it won’t get you drunk. Nor is it as taxing on the digestive system as other sugar alcohols. It performs well in baking.
I’ve used stevia in its powdered and liquid forms for a long time, and with good results. This sweetener is extracted from the eponymous South American herb and is estimated to be as much as 400 times sweeter than sugar. It has no calories and can be used safely by people with diabetes without hiking up blood sugar or otherwise influencing glucose levels. To bake with it, use 1½ tablespoons powdered (or 1 teaspoon liquid) stevia for 1 cup sugar. It takes some experimentation to achieve the right sweetness.
I’m cooing over cooking with baby food. It’s an excellent fat substitute and natural sweetener. It helps seal in moisture in baked goods, too. There’s no fat, salt, or added sugar in it, either—one of the purest and most natural foods you can get. If you’re whipping up a fruit or vegetable bread, use two (7½ ounces each) jars of baby food carrots, pears, and mashed bananas to liven things up. I use baby food prunes in my Asian Pork Buns (here) as part of the sauce; it’s amazing. Get creative with baby food. You can’t go wrong.
Not on my 14-Day Plan, that’s for sure. I use very little fat when I cook these days. I prefer to rely mostly on olive oil cooking spray, so stock up on it. I am absolutely enamored with this product. It’s my go-to condiment when preparing low-fat dishes. Normally, you’d use it to keep food from sticking. But it has even more ingenious uses to create “you’d-never-believe-it’s-low-fat” foods. Spray it on a crumb coating for a fried-food taste in fish or chicken. Spray it on lettuce for a virtually no-fat Italian-like dressing. Spray it on veggies or other foods to crisp them up while baking. Spray it in your skillet to sauté meats and veggies. I’ve found that the uses are practically endless—which is why it is the predominant “fat” I’m using for food preparation in these recipes. A one-second spray contains less than a gram of fat, compared to nearly 14 grams of fat (and about 120 calories) in 1 tablespoon of oil—and they do virtually the same amount of work.
If you’ve given up dairy products, you’re a member of a growing club, and I’m in it. Many people are cutting out dairy for a variety of reasons: They might be sensitive or intolerant to lactose (naturally occurring sugar) or the proteins (such as casein) found in dairy products. They want to reduce animal fats and cholesterol in their diets. Or they want to avoid indirect exposure to the synthetic hormones and antibiotics injected into dairy cows to boost milk production.
But here’s the scary part: Apart from encouraging weight gain, some dairy products contain a hormone called IGF-1 (insulin-like growth factor 1), which may make cancer cells proliferate. Our bodies already make IGF-1 naturally, so when we eat dairy products that contain IGF-1, we might be overdosing on a hormone that triggers cells in our bodies to multiply abnormally. Furthermore, there is some evidence that the milk protein casein may be a carcinogen. Studies published by Cornell University have shown a link between the casein in the food of lab mice and liver cancer. The jury is still out as to whether casein promotes liver cancer in people, but for some of us, the lab studies are enough to make us think twice about consuming cow’s milk.
The most common high-lactose and high-casein foods include:
• Milk, milkshakes, and other milk-based beverages
• Whipping (heavy) cream
• Ice cream, ice milk, sherbet
• Certain cheeses
• Butter
• Puddings
• Cream soups, cream sauces
• Foods made with milk
Source: www.clevelandclinic.com
A big question I am frequently asked about a dairy-free diet is, “How do I get enough calcium?” Sure, our bodies require this essential mineral to maintain strong bones, govern hormones, and make sure our muscles (including the heart, which is a muscle) and nerves work properly. The good news is that certain green leafy vegetables and legumes (such as spinach and black-eyed peas, for starters) supply all the calcium you get from cow’s milk and other dairy foods but without the animal fat and the potential health risks.
Most chefs don’t like to eliminate items from their recipes, but when I decided to take charge of my health and eat less dairy, I spent a lot of time devising recipes to replace dairy in cooking. I now use a lot of nut milks, soy milks, and dairy-free cheeses, and you can’t tell the difference.
Some of my recipes call for dairy cheese, though, but it’s optional. The two dairy cheeses I prefer are Parmigiano-Reggiano and Pecorino Romano. Parmigiano-Reggiano is a 100 percent lactose-free cheese. Its name comes from the Parma and Reggio Emilia regions in Italy, where it is produced (it is also produced in Modena and parts of Bologna and Mantua). The cheese is made with skimmed cow’s milk and processed to the highest standards. Italian mountain climbers pack chunks of this cheese instead of energy bars for quick energy, since the body can absorb the protein from Parmigiano-Reggiano in forty-five minutes, faster than it can soak up the protein from other cheeses.
Pecorino Romano is low in lactose. That means if you’re lactose sensitive, you can probably enjoy it. This type of cheese is a sheep’s-milk cheese. To know you’re getting the real thing, look for the outline of a sheep’s head on the label or look for established brands such as Locatelli. Pecorino Romano is a grating cheese like Parmigiano-Reggiano, but it has a completely different taste. Also, Pecorino Romano should not generally be used instead of Parmigiano-Reggiano.
Other dairy foods you can enjoy if you’re lactose sensitive include kefir and low-fat yogurt, both made from fermented milk and full of beneficial bacteria that is kind to your digestive system. Historically, kefir has been fermented from the milk from sheep, goats, and cows, but you can now buy soy milk kefirs. Kefir is drinkable. As for low-fat yogurt, it usually doesn’t trigger lactose intolerance because the good bacteria in it help digest lactose. Soy yogurts are available, too, and they’re even better than regular yogurt for lactose-sensitive tummies.
I don’t necessarily advocate a dairy-free diet for everyone, but if you choose to lay off dairy there are more nondairy options available than ever before. The chart below gives a rundown on my favorite dairy alternatives—and why they do your body so much good.
DAIRY ALTERNATIVE: Almond Milk (unsweetened)
HOW IT'S MADE: Made from a blend of nuts and water
HEALTH BENEFITS: Cholesterol-free, fat-free, lactose-free. High in vitamin E. Fortified versions supply additional vitamins and minerals. In a 2011 study published in Nutrition and Cancer, cow's milk stimulated the growth of prostate cancer in lab dishes; almond milk suppressed cell growth.
CALORIES PER 8 FLUID OUNCES: 60
DAIRY ALTERNATIVE: Coconut Milk (unsweetened)
HOW IT'S MADE: Made from the grated meat of fresh coconut
HEALTH BENEFITS: Generous in minerals, especially iron. Contains a special type of fat that assists weight loss and weight maintenance.
CALORIES PER 8 FLUID OUNCES: 50
DAIRY ALTERNATIVE: Hemp Milk (unsweetened)
HOW IT'S MADE: Made from a blend of hemp seeds and water
HEALTH BENEFITS: Allergen-free; high in protein, omega-3 fatty acids, vitamins, and calcium.
CALORIES PER 8 FLUID OUNCES: 100
DAIRY ALTERNATIVE: Rice Milk (unsweetened)
HOW IT'S MADE: Made from a blend of rice and water
HEALTH BENEFITS: Cholesterol-free, fat-free, lactose-free, allergen-free.
CALORIES PER 8 FLUID OUNCES: 120
DAIRY ALTERNATIVE: Soy Milks, Yogurt, and Cheeses (unsweetened)
HOW IT'S MADE: Made from cooked, ground soybeans and water
HEALTH BENEFITS: Low in saturated fat and abundant in magnesium, riboflavin, selenium, and omega-3 fatty acids. Soy milk is also lactose-free.
CALORIES PER 8 FLUID OUNCES: 80
More and more, I’ve been serving up gluten-free dishes—everything from chocolate cupcakes to chicken noodle soup to spaghetti—in response to the many folks out there who are making the decision to go gluten-free.
Some do it because they’ve received a medical diagnosis of celiac disease, a serious autoimmune disorder triggered by the protein gluten, which is found in wheat, barley, and rye. When someone with celiac disease consumes foods containing gluten, an autoimmune reaction is triggered that damages the villi in the small intestine over time. The damaged villi do not absorb nutrients from food, thus, the body is basically starved of the nutrition required to support life.
Other people stop consuming gluten—cutting out bread and bread products, baked goods, pasta, breakfast cereals, crackers, pretzels, and all other gluten-containing grain products—because they have a non-celiac-disease sensitivity to this protein, and they feel loads better when they remove it from their diets. (Note: Gluten is found primarily in products made from grains, but it also lurks in foods made with additives, like store-bought chicken stock and salad dressings.)
Gluten—which many consider toxic to the body—triggers chronic inflammation throughout the body if you’re sensitive or allergic to it. That’s pretty nasty stuff, since inflammation is linked to life-threatening illnesses such as heart disease, cancer, stroke, Alzheimer’s disease, diabetes, kidney disease, osteoporosis, inflammatory bowel disease, and rheumatoid arthritis. A study in the New England Journal of Medicine listed fifty-five health problems eating gluten can trigger or worsen.
Many people are going gluten-free to control their weight—a connection scientists are just beginning to study. Researchers at the Universidade Federal de Minas Gerais in Brazil recently published an interesting study examining the metabolic effects of gluten. They rounded up some lab mice wanting to drop a few sizes and put them on a gluten-free diet. After eight weeks, the mice lost fat tissue, decreased inflammation, and handled insulin better. Lab animals are one thing, but will a gluten-free diet work for humans? Scientists say yes—for a couple of reasons:
• Gluten instigates the production of substances called exorphins that can have addictive effects on your body. Like addictive drugs, exorphins trigger a desire in your brain that makes you crave gluten-containing foods, which, in turn, could contribute to weight gain, since gluten is found mostly in high-carb foods. A craving for carbs could actually be a craving for gluten.
• Gluten triggers leptin resistance, which causes overeating. The hormone leptin sends signals to the brain that you’re full and don’t want any more food. In other words, leptin keeps your hunger in check so you don’t overeat. That’s how things work if you’re healthy and at your ideal weight. It’s different for overweight and obese people. They have what scientists have termed “leptin resistance,” in which cells rebel against leptin and do not register the correct hunger signals. Grains, especially the gluten-containing ones, are thought to promote leptin resistance and therefore weight gain and obesity, according to a study by researchers published in the December 2005 issue of BMC Endocrine Disorders.
• Most commercially produced gluten-containing foods are processed, and often loaded with refined sugar, so you’re getting lots of extra and empty calories that might get stored as fat. When you decide to avoid gluten, you’re naturally eliminating the kinds of foods that contribute to weight gain and make it hard to permanently keep the weight off—foods like chips, doughnuts, pretzels, cookies, muffins, bagels, pasta, pizza, sugary cereals, beer, most commercial French fries, and more.
The fact is that the optimum diet for weight loss should be either gluten-free or at least lower in gluten. I’m going to make this easy for you, because you’ll find mostly gluten-free foods on my 14-Day Plan. Some recipes do have gluten, but in these cases, I’ll give you substitutions. What’s more, my recipes introduce you to a whole new world of gluten-free foods and replacements. See the chart below for foods that are safe to eat and foods that contain gluten. The section that follows introduces you to some of my favorite ingredient substitutes, items that you’ll see in the recipes in Part 2 of this book.
Here’s the bottom line: Regular bread and I have had a long relationship, so I know what it’s like to break up. If you’re a bread lover (as I was), you may find the idea of saying good-bye to gluten hard to handle, but trust me: Whether you’re motivated to give up this potential toxin because it triggers so many unpleasant effects in your system, or whether you’re looking for the game-changer that will help you lose weight once and for all, you will not regret removing it from your diet. And these days, you can find all sorts of delicious gluten-free breads and other baked goods, so breaking up isn’t as hard to do. The best diets aren’t just about removing foods. They’re about replacing certain foods with healthy alternatives, which is the goal here. And you don’t have to go cold turkey. Remove gluten gradually if you decide to give it the heave-ho. That’s the easiest strategy.
Beans, seeds, nuts in their natural, unprocessed form
Fresh eggs
Fresh meats, fish, and poultry (not breaded, batter-coated, or marinated)
Fruits and vegetables
Most dairy products
Certain grains: amaranth, arrowroot, buckwheat, corn and cornmeal, flax
Gluten-free flours (rice, soy, corn, potato, bean)
Hominy (corn)
Millet
Quinoa
Rice
Soy
Tapioca
Teff
Gluten-free pastas: brown rice pasta, corn pasta, quinoa pasta, shirataki noodles, soy pasta
Barley (malt, malt flavoring, and malt vinegar are usually made from barley)
Rye
Triticale (a cross between wheat and rye)
Wheat
Bulgur
Durum flour
Farina
Graham flour
Kamut
Semolina
Spelt
Avoid these unless labeled “gluten-free” or made with corn, rice, soy, or other gluten-free grain:
Beer
Breads
Cakes and pies
Candies
Cereals
Cookies and crackers
Croutons
French fries
Gravies
Imitation meat or seafood
Matzo crackers and meal
Pastas
Processed luncheon meats
Salad dressings
Sauces, including soy sauce
Seasoned rice mixes
Seasoned snack foods, such as potato and tortilla chips
Self-basting poultry
Soups and soup bases
Vegetables in sauce
Source: www.mayoclinic.com
When you’re getting rid of gluten, sugar, and other calorie hogs, you’ve got to hunt for creative substitutions. The following ingredients are the newest finds in my healthy, low-calorie cooking repertoire. Stock up on them! You’ll want to have them on hand once you start cooking from my 14-Day Plan.
INGREDIENT: Arrowroot
BENEFITS: A fine white powder valued for its thickening ability and neutral flavor. Another advantage is arrowroot doesn't cause a sauce or gel to become cloudy or opaque.
USES: Dissolve arrowroot in a cold liquid before whisking into a hot liquid. This mixture is called a "slurry," and you'll use it as the basis for certain sauces, stocks, and gravies. Look for arrowroot powder in the spice section of the supermarket.
INGREDIENT: Egg white powder
BENEFITS: Made from dried egg whites, this ingredient is very healthy, with none of the fat or cholesterol you find in eggs. The powder is an easy way to lower the calories in recipes.
USES: This powder makes a great binder for pancakes, latkes, and meat loaf—any mixture in which the ingredients require adhesion. You can also reconstitute the powder with water to make scrambled eggs, meringues, and other items requiring egg whites. Look for egg white powder where supplies for cake baking and decorating are found.
INGREDIENT: Pectin
BENEFITS: A fiber found in many fruits.
USES: Pectin is used as a thickener and in jams and jellies. Like fat, pectin helps to keep baked goods tender (which is why high-pectin products like applesauce and fruit butters can replace a certain amount of fat in baked food recipes). You can find it in the baking section of your supermarket.
INGREDIENT: Psyllium husks
BENEFITS: A grain, high in fiber, used in some bulk-forming natural laxatives and in some breakfast cereals. It helps slow down the release of sugars. There is strong evidence that this fiber curbs hunger to help with weight loss and prevent weight gain and obesity.
USES: Use the ground husks as a low-carb, low-glycemic grain to replace all or some of the flour in recipes. You’ll find psyllium husks in health food stores and whole-foods markets.
INGREDIENT: Puffed brown rice
BENEFITS: A form of rice cereal created by forcing steam inside the hull. The rice is then pressure cooked or baked or fried, causing the grain to swell and expand. Puffed brown rice is high in vitamins, minerals, and fiber.
USES: Use the cereal as a bulking agent in foods such as meat loaf or crushed as a coating for fish and poultry. Puffed rice cereal has a much better nutrition profile than basic bread crumbs, which are normally used in these types of recipes. You’ll find puffed brown rice in the cereal aisle in most grocery stores.
INGREDIENT: Rice bran
BENEFITS: This is the brown layer removed when the white rice kernel is processed. Rice bran reduces unhealthy cholesterol levels as effectively as oat bran does, according to studies.
USES: Use it in desserts to replace all or some of the flour. It has a natural sweetness that curbs the amounts of sugar needed in recipes. You’ll find rice bran in health food stores and grocery stores that stock a good selection of natural foods.
INGREDIENT: Shirataki rice
BENEFITS: A rice-like product made with yam flour (konnyaku), with no fat, gluten, or preservatives, and practically no calories.
USES: It is best used in soups and stir-fry. The main source for this product is online at www.miraclenoodle.com and whole-foods markets.
INGREDIENT: Soy pasta
BENEFITS: An alternative starch that is high in protein and gluten-free.
USES: Use this pasta as a replacement for traditional wheat pastas. It is available at most grocery stores.
INGREDIENT: Xanthan gum
BENEFITS: A strong, versatile ingredient that can instantly thicken just about anything. It has a pleasant mouthfeel that will be perceived as fatty, although no fat is there.
USES: On gluten-free diets, use xanthan gum in baking to replace the gluten. It is available in most gluten-free sections of grocery stores.
Try to eat mainly alkaline foods. I’m a recent convert to eating this way, and it wasn’t hard to make the leap. As an Italian through and through, I grew up on a Mediterranean-type diet, which is composed mostly of foods that are alkaline (think tomatoes, eggplant, red wine, and olive oil), with proportionally less meat and other acidifying foods.
An alkaline diet is basically about achieving the right dietary balance between alkaline and acidic foods, and creating a healthy blood pH level. You may eat both types of foods, but try to eat more alkaline foods than acidic ones. When your blood is more alkaline, you may lose weight more rapidly. One reason is that alkalinity zaps food cravings. It just follows that if your cravings decrease, you’ll eat less.
Another reason is that this type of diet helps preserve muscle mass, and the more muscle you have, the more calories you burn. Alkaline foods like fruits and veggies are rich in potassium and magnesium, minerals that reduce acid load in your body, and help preserve muscle, according to a three-year study published in 2013 in Osteoporosis International.
On the other hand, acidic foods do, as the name suggests, create acids in the body. They can cause weight gain, bloating, fatigue, and other health problems. By contrast, alkaline foods help you control your weight, increase your energy, and promote overall well-being.
So, could your diet be too acidic? Signs include weight gain, poor digestion, bloating, fatigue, and dry or spotty skin. If so, it may be time to give alkaline eating a try.
Alkaline foods include fruits, vegetables, fruit juices, potatoes, and beverages such as red and white wine, green tea, and soda water. Grain products, meat, fish, dairy products, and pale beers tend to be more acidic. Here’s a chart that explains which foods are alkaline and which are acidic.
TOP ALKALINE FOODS: Acidophilus milk; Buttermilk; Whole milk; Yogurt
TOP ACIDIC FOODS: Cheddar (reduced fat); Cottage cheese; Hard cheese; Parmesan cheese; Processed cheese
TOP ALKALINE FOODS: Egg whites
TOP ACIDIC FOODS: Egg yolks
TOP ALKALINE FOODS: Basil; Broccoli; Cabbage; Carrots; Celery; Cucumber; Eggplant; Garlic; Green beans; Lettuce, all varieties; Mint; Onions; Parsley; Parsnips; Pumpkin; Soybeans; Spinach; Sprouts; Squash; Tomato; Turnips; Water chestnuts; Watercress; Most vegetables, with the exception of those in the acid column
TOP ACIDIC FOODS: Asparagus tips; Garbanzos; Lentils
TOP ALKALINE FOODS: Tempeh; Tofu; Whey protein powder
TOP ACIDIC FOODS: Cod; Corned beef; Frankfurters; Lean beef; Luncheon meat; Trout; Turkey; Veal
TOP ALKALINE FOODS: Almonds; Butter; Chestnuts (roasted); Coconut (fresh); Flaxseed; Margarine; Olive oil; Vegetable oil
TOP ACIDIC FOODS: Peanuts; Walnuts
TOP ALKALINE FOODS: Amaranth; Millet; Quinoa
TOP ACIDIC FOODS: Cornflakes; Rice, brown; Rice, white; Rolled oats; Spaghetti, regular; Spaghetti, whole grain
TOP ALKALINE FOODS: Apples or apple juice, unsweetened; Apricots; Banana; Blackberries; Black currants; Blueberries; Cherries; Grape juice, unsweetened; Grapes; Lemon; Lime; Melon, all varieties; Orange juice, unsweetened; Oranges; Passion fruit; Peaches; Pears; Pineapple; Plums; Raisins; Raspberries; Tangerines; Watermelon; Most fruits with the exception of those in the acid column
TOP ACIDIC FOODS: All preserves; Any fruit canned with sugar; Cranberries; Olives (pickled); Prunes
TOP ALKALINE FOODS: Beer, draft; Coffee; Green tea; Wine, red; Wine, white
TOP ACIDIC FOODS: Alcoholic beverages
Adapted from: Schwalfenberg, G. K. 2013. The alkaline diet: is there evidence that an alkaline pH diet benefits health? Journal of Environmental and Public Health 2012:1-7.
I recommend that three-quarters of what you eat be alkaline and the rest be acidic to help place your body into the right balance. My 14-Day Plan is primarily alkaline and will help you get started on this way of eating.
When you eat a meal, there are trillions of microbes in your stomach that are eating, too. Known as gut microbiota, these bacteria help control our weight and are directly connected to obesity. They extract calories from what we eat, help store those calories for later use, and yield energy and nutrients for the production of new, helpful bacteria to continue this work. They also affect our appetite and, possibly, even what foods we crave.
The research into microbiota and obesity took off in 2006, when scientists at Washington University in St. Louis noticed something unusual: Fat mice and skinny mice have very different bacteria in their guts. Could different bacteria actually cause obesity, they wondered?
To find out, the scientists took gut bacteria called firmicutes from obese mice and put them into thin ones. The thin mice ate their normal diet—no more, no less. Nonetheless, they quickly started putting on pounds (or should I say, ounces). Firmicutes, it turns out, are really good at packing calories away as fat, much better than the common gut bugs called bacteroidetes. This may be why your best friend can wolf down fattening food and stay skinny, while you gain weight from merely looking at cheesecake. It seems that if you have fewer firmicutes and more bacteroidetes, you can burn off many more of, say, the 400 calories in a hot fudge sundae. Scientists now suspect that overweight and obese folks have too many firmicutes in their gastrointestinal tract.
Gut bacteria, in the right balance, can be beneficial, even vital, when it comes to maintaining good health. They may help prevent asthma, cardiovascular problems, and possibly even mood disorders. They protect against acid reflux, and they churn out many of the same feel-good chemicals as our own brains do. And they’re great for digestion; you’ll be surprised how easy it is to get your poop train running on schedule if your gut is well populated with good microbiota.
There are plenty of foods you can eat to achieve the optimum balance of microbiota in your system. One is soy yogurt, which I mentioned above and which I cook with a lot. It is made from soy milk and also contains live yogurt cultures and often, fruit. Soy yogurt is a great choice if you’re lactose intolerant and/or want to remove lactose from your diet. So is kefir, another great microbiotic choice.
Other sources of microbiota include:
• “Stinky” vegetables. Onions and garlic, for example, are rich in the prebiotic fiber inulin. Prebiotics are foods that feed good bacteria in the gut and help them multiply. Other stinky foods include cabbage and Brussels sprouts, both good sources of prebiotics.
• Chewy foods. Chewiness can indicate fiber, too, which is why (gluten-free) steel-cut oats, quinoa, and brown rice are more nutritious to the microbiota than more processed grains.
Beware of diets too high in protein and low in carbs and fiber. These diets are associated with a microbiotic profile linked to colon cancer. And here’s where refined sugar and saturated (animal) fats rear their ugly heads: Diets laced with refined sugar and saturated fats may stimulate the growth of toxic bacteria in the gut—bacteria that can turn against us and make us sick. You’ll find that my plan and recipes are loaded with foods that help beneficial microbiota survive and thrive.
Strategy #3, coming up next, will help you figure out what foods to avoid. But Strategy #2 is all about what foods to eat and which ingredients to choose when you cook your butt off. So remember:
• Eat from the Super 5 Fat-Burn Selections. There are fantastic options for replacing sugar, dairy, and gluten in your diet. Eat from my plan and stick with the Super 5!
• Up the alkaline on your plate. You can still eat acidic foods, but make sure most of your foods are alkaline, for better health and weight loss.
• Do a gut check. Pay attention to the millions of miraculous microbiota in your gut. When they’re in balance—through a healthy diet—you’re going to find that weight loss and good health come easily!