TIP
When shopping for nondairy milks, always read the nutritional profiles and avoid any milks with more than 2 grams of fat and/or 10 grams of sugars per serving.
Stocking Your Body Reset Kitchen
All right, now let’s go shopping! It’s time to dump the junk and to fill your kitchen with healthy, good-for-you ingredients. I always recommend stocking up on dried goods (such as beans and grains) and frozen foods (especially fruits and vegetables) so that you will always have healthy food on hand, even on the days when you’re too busy, or just too tired, to hit the store. You do NOT want to get in a situation where the only food in your house is your child’s old Halloween candy. If you keep unhealthy items in the house, it’s much harder to resist them.
Keep nutritious ingredients around and you’ll be more likely to toss a healthy meal together, especially when you’re pressed for time. The following section is broken down into the essential ingredients for smoothies, S-meals, and C-snacks. It is pretty comprehensive, and you don’t need to buy everything at once. Your own personal shopping list will depend on whether you’re doing the full-on fifteen-day plan or just supplementing your diet with a few healthier meals a week. What follows is a “greatest hits” selection of the ingredients that appear most often in the recipes in this cookbook.
“My husband and I moved out to the burbs to be close to my new job. We bought a car and no longer walk everywhere, and we gained quite a bit of weight in just a few months. Despite trying to eat healthy, we were not able to shed the pounds.
“We just finished our fifteen-day program and we’ve both lost over 9 pounds each! More than that is the fact that I feel ten years younger: I sleep better, wake up refreshed, and have more energy during the day. Your recipes are fantastic! (Our favorite is the Coconut Curry Chicken.) This started as a diet, but it has become a lifestyle. It has simplified the processes of grocery shopping and food preparation, and has significantly reduced the grocery bill.”
Jim and Mick Z. (North York, Ontario)
All the smoothies in this book consist of four basic categories of ingredients.
Category 1: LIQUID BASE is the core of every Body Reset smoothie: you may notice the blender doesn’t work quite as well without it. Depending on the calorie count and nutritional profile of the recipe, you can use either water or one of the following bases.
LIQUID BASE SUGGESTIONS
Organic dairy milk: I am a huge fan of dairy milk. High in protein, calcium, vitamin D, phosphorus, and other essential nutrients, what’s not to love? Its high calcium content can also expedite weight loss. I prefer skim, or fat-free, milk, but 1% is also OK.
Nondairy milk: Some people have trouble digesting the natural sugar in dairy milk (lactose), some are allergic to the protein in milk (casein), and still others choose to avoid animal products. There are plenty of acceptable alternatives to dairy milk (provided they’re low in fat and sugar), including soy, rice, almond, hemp, and oat milks.
TIP
When shopping for nondairy milks, always read the nutritional profiles and avoid any milks with more than 2 grams of fat and/or 10 grams of sugars per serving.
Category 2: PROTEIN consists of the building blocks of life and as such is essential to every meal. Protein is particularly important for building muscle, and the more muscle we have, the more calories we burn all day, even at rest. That’s why maintaining lean muscle mass is so critical to sustaining weight loss. Also, because the body burns more energy digesting protein than any other food, protein is a fatburning double whammy. In fact, studies show that people who eat protein at every meal consistently lose more weight than those who don’t. Because we can’t store protein—we must either use it or excrete it—we need to consume a consistent supply throughout the day.
PROTEIN SUGGESTIONS
Nonfat plain Greek yogurt: Yogurt is a great source of calcium and vitamin D as well as two kinds of protein: casein and whey. I prefer Greek yogurt to regular yogurt because it’s higher in protein and lower in sugar and lactose, with roughly the same calorie count. And studies show that high-calcium foods like Greek yogurt directly aid in weight-loss efforts.
Protein powder: I love the convenience of protein powder because it doesn’t need refrigeration. Protein powders come in many varieties, but not all are created equal—some are missing amino acids, some are more difficult to digest, and some might contain allergenic ingredients.
Whey protein is my preferred type of protein powder. Read the label and make sure that what you buy has less than 2 grams of fat and 2 grams of sugar and derives at least 90 percent of its calories from protein.
Other good options:
• Whey concentrate
• Egg white (albumin)
• Whey-casein blend
• Pea protein
• Brown rice protein
• Soy protein
Tofu: Tofu is another great source of protein that goes well in smoothies. I prefer the silken and soft varieties. Make sure to purchase low-fat varieties.
Category 3: HIGH-FIBER FRUITS AND VEGETABLES are central to a healthy diet. Both are carbohydrates, but there’s a big difference between bad carbohydrates (white breads, pastas, and simple sugars) and the good ones like fruits and vegetables. The recipes in The Body Reset Diet Cookbook focus on complex carbohydrates, which take the body a long time to digest and don’t cause spikes in blood sugar levels. Body Reset–approved carbs also tend to be high in fiber. Fiber helps move food through the body and facilitates weight loss. Carbohydrates in this expansive category include pretty much all fruits and vegetables.
FRUIT AND VEGETABLE SUGGESTIONS
All berries
Apples
Pears
Vegetables
Almost all vegetables are good, especially spinach and other leafy greens. Leafy greens are high in fiber and extremely calorie-efficient— meaning you get a lot of bang for your nutritional buck, which is key when dieting—and they’re packed with all sorts of antioxidants and anti-inflammatory agents.
Category 4: HEALTHY FATS are a fundamental part of every Body Reset meal. Your body needs fat, protein, and carbohydrates— without these macronutrients, you can’t function properly. Fat supplies you with energy and helps your body absorb essential vitamins. Fat is also crucial for your hormones, nerves, reproductive system, skin, and last but not least, your brain. Your brain especially needs the healthy fats found in omega-3 and omega-6 fatty acids, which our bodies do not produce—we can get them only through food. Most of us get too many omega-6s and not enough omega-3s, which is why the Body Reset Diet recipes contain higher concentrations of omega-3s.
Many of us are frightened of the word fat, but there’s a big difference between the “good,” or healthy, fats we eat in the Body Reset Diet and the “bad” fats associated with heart disease and other illnesses. Bad fats include the saturated fats found in many animal products, such as red meat, poultry skin, whole milk, butter, and egg yolks. The worst fats of all are the trans fats, or hydrogenated fats, found mostly in commercially processed foods like doughnuts, cookies, and fried foods. While it’s fine to eat small amounts of saturated fats, you should never eat these artificial trans fats.
HEALTHY FAT SUGGESTIONS
Nuts: You can add any kind of nut you’d like to your smoothies. Cashews, macadamia nuts, pecans, and walnuts are all good in small quantities. Almonds, which have been shown to expedite weight loss, are a particular favorite of mine.
Seeds: Flaxseeds are a wonderful source of omega-3 fatty acids (as well as fiber), and they have a wonderful nutty flavor that tastes great in most smoothies. For some variety, try chia seeds, sunflower seeds, or pumpkin seeds.
If you’re making smoothies ahead of time, don’t add the seeds until right before you’re ready to drink. Seeds expand when they’re exposed to liquid. If you don’t drink the smoothie right away, it will become too thick to drink.
Avocado: Avocados keep your skin supple and beautiful and can help your body absorb essential nutrients. Like nuts and various vegetable oils, particularly olive oil, avocado is a great source of monounsaturated fat, a “good” fat that can decrease your overall cholesterol level and lower your risk of heart disease.
You can also toss into your smoothies what I call accent ingredients. One of these is cinnamon, which, in addition to giving a flavor boost to any smoothie, can help regulate blood sugar and speed up metabolism.
Smoothie Shopping List
If you’re planning to do the fifteen-day Body Reset Diet, you’ll need to load up on a variety of smoothie ingredients. Luckily, many of the necessary staples aren’t perishable; you can keep them in your freezer or pantry until you’re ready to put them in the blender. Also, you do not need all of the following ingredients, even for the full fifteen-day Body Reset. I’m just giving you all your options in each of the four ingredient categories.
Organic skim dairy milk OR …
Almond milk
Soy milk
Oat milk
Rice milk
Hemp milk
#2 PROTEIN
Protein powder (whey, albumin, casein, whey-casein blend, soy, pea, rice, hemp)
Nonfat plain Greek yogurt
Tofu (low-fat)
#3 HIGH-FIBER FRUITS AND VEGETABLES
Fresh
Apples
Limes
Oranges
Spinach
Bananas and grapes, commonly used in the recipes, are not considered high-fiber fruits. They are added more for sweetness.
Frozen
Blackberries
Blueberries
Raspberries
Strawberries
Almonds or almond butter
Avocados
Chia seeds (whole or ground)
Flaxseeds (whole or ground)
Peanuts or peanut butter
#5 ACCENT INGREDIENTS
Cinnamon (apple, pear, banana)
Ginger (pear, apple, cucumber, carrot)
Mint (melon, citrus, berries)
Lemon (apple, greens, carrot)
Lime (mango, pineapple, berries)
Vanilla (peach, almond, coconut)
S-Meal Essentials
The “S” in S-meals stands for solid (the opposite of smoothies), and also for simple and single dish. Types of S-meals are
• salads
• soups
• stir-fries
• scrambles
• sandwiches
Since S-meals adhere to the same basic nutritional profile as the smoothies in this book, they also contain similar categories of ingredients. Every S-meal will have
• protein
• high-fiber fruits, vegetables, and grains
• healthy fats
• accent ingredients
Unlike the case with carbohydrates and fats, your body is not very good at storing protein, so you have to get small hits of it throughout the day. Studies show that people who eat small amounts of protein with each meal are leaner than those who don’t.
Eggs and egg whites: While a whole egg has long been the gold standard as “the perfect protein,” yolks have a high caloric load and also a lot of saturated fat. Egg whites are a great option for those wanting lots of high-quality protein without too many calories.
Seafood: From salmon to scallops and tilapia to shrimp, seafood is loaded with high-quality protein and healthy fats. Try to minimize your intake of high-mercury fish such as tuna and swordfish. Focus on smaller fish, freshwater fish, and shellfish.
Red meat: Packed with protein and tons of iron, red meat can be part of a healthy diet as long as it’s relatively lean and not overcooked. (Overcooking lean meat will make it very dry and therefore less appetizing.) Beef is the most common red meat, but alternative proteins like bison and ostrich are delicious, leaner options that are gaining in popularity.
Tofu and tempeh: These extremely easy-to-use vegetarian sources of protein are made from soybeans. Delicious “animal protein” substitutes, also made from soy protein, are available in a wide range of options, including veggie dogs, bacon, and burgers.
Poultry: Chicken and turkey are great protein options. Avoid eating the skin, which is high in saturated fat, and opt for the breast meat whenever possible.
VEGETARIAN AND VEGAN PROTEIN OPTIONS
Beans and legumes: Beans and lentils, a favorite food of vegetarians, are cheap and incredibly versatile. I recommend canned beans and lentils because they are far easier to prepare. Beans and legumes are high in all three food categories (protein, fiber, and healthy fat), so don’t let their placement in the protein section stop you from using them in the other groups as well.
Lentils: Canned lentils are a perfect addition to soups and salads, and they make delicious spreads when puréed.
Black beans: Stock up on canned black beans, which add a punch of flavor—and a whole lot of fiber—to many recipes.
Chickpeas: Chickpeas, or garbanzo beans, are extremely high in protein, zinc, and folate, and of course fiber.
Pinto beans: Pinto beans have it all: fiber, folate, magnesium, and potassium. They’re delicious in chili.
White beans: Cannellini are a variety of white kidney bean used in Italian cooking. They have a delicate, mild flavor and are great in soups. Other types of white beans, such as navy, Great Northern, and black-eyed peas, offer similar nutritional benefits—mainly high fiber—and are a great alternative to meat protein.
Category 2: HIGH-FIBER FRUITS, VEGETABLES, AND GRAINS
If proteins are the building blocks of the “me” machine, then fibrous carbohydrates like fruits, vegetables, and whole grains are the fuel.
Fruits: Choose fruits that have edible skin or seeds or citrus fruits. These kinds of fruits do not make your blood sugar surge and tend to be lower in calories.
Apples
Berries (all)
Cherries
Grapefruits
Kiwifruits
Nectarines
Oranges
Peaches
Pears
Plums
Vegetables: The rule with vegetables is … there is no rule. For the most part, eat as much as you want. The few exceptions are vegetables high in starch (such as potatoes) or sugar (such as beets and corn). Some good staple vegetables to keep around include
Bell peppers
Cucumber
Garlic
Green peas
Kale
Onions
Romaine lettuce
Spinach
Sweet potatoes
Tomatoes
Grains: The healthiest cultures in the world all include some kind of grain in their diets. Don’t let the passé “carb-free” diet fad scare you away from these nutrient-dense, fibrous foods.
Quinoa: Quinoa looks and acts a lot like rice and other cereal grains, but it’s actually a seed. It’s high in protein, delicious, and incredibly easy to prepare.
Wild rice: Wild rice has a nutty taste and is high in fiber, protein, and lysine—and is low-fat to boot!
Barley: Barley is a great-tasting alternative to rice or pasta that’s high in both fiber and protein. It’s extremely versatile and filling.
High-fiber bread: Bread is not the enemy! Just avoid white bread. Choose high-fiber whole-grain bread with fewer than 100 calories and at least 4 grams of fiber per slice.
High-fiber tortillas: You can find high-fiber tortillas made from corn or whole wheat at almost every grocery store.
Category 3: HEALTHY FATS
Fats are essential to your health. They serve to fuel your nervous system and create your hormones. Research has shown that eating certain healthy fats can actually help burn off unwanted visceral fat (the stuff around our organs).
Olive oil
Nuts (almonds, peanuts, cashews, etc.)
Nut oils
Nut butters (all-natural, with no added oils or sugars)
Seeds (sesame, chia, flax, pumpkin)
Avocados
Olives
Category 4: ACCENT INGREDIENTS
Herbs and spices: Fresh herbs are a great source of antioxidants and add a boost of flavor to foods without extra calories. Keep their dried counterparts around in case you run out—they also have great benefits. The herbs and spices we use most often in this cookbook are
Fresh
Basil
Chives
Cilantro
Parsley
Thyme
Dried
Cinnamon
Oregano
Condiments: Condiments are another great way to add major flavor without a lot of extra calories. Try to stick to options that aren’t too high in calories (balsamic vinegar, lemon juice, Worcestershire and hot sauces) and those containing healthy fats (such as olive oil).
C-snacks (“C” stands for crunchy) are less structured than the smoothies and S-meals: you find what you like and you go with it. But there are certain basic guidelines. All C-snacks should contain no more than 150 calories and
• at least 5 grams of fiber
• at least 5 grams of protein
• less than 10 grams of sugar
Whenever you buy packaged foods, read the nutrition information to ensure that they contain fiber and/or protein and have fewer than 150 calories per serving. Here are some examples of great protein- and fiber-combining C-snacks:
• high-fiber crackers with turkey slices
• carrot and zucchini wedges with hummus
• skim milk latte and a few almonds
• apple slices
• air-popped popcorn
• Greek yogurt with berries
• The Good Bean bars
• edamame
Play around with variations—they’re endless. You’re limited only by your own creativity!
“I consider myself a pretty active person. I go to the gym at least three times a week and eat a pretty healthy diet. The problem is, I was struggling with the last 10 to 15 pounds. No matter how much cardio I did, I had definitely hit a plateau. Then I saw your book. I started the diet the next morning with the Apple Pie Smoothie. Wow! So simple and yummy! By the next morning, I was running out of bed, had so much energy, and actually felt better. By the fifth day, I was bouncing off walls, I looked leaner, and the belly fat I thought was a part of me since my cesarean section was almost gone. I told my husband that this diet has become my new way of life. Ten pounds have come off so far and I am still seeing changes. I want to thank you again for this book—with its tasty and realistic recipes, I feel like I have finally conquered the battle of the bulge.”
Tanya L. (St. Albert, Alberta)
Complete Pantry for the Body Reset Diet Recipes
Here are some suggestions and ideas for ingredients, health, and cooking associated with the recipes in this book.
Oils: cooking oil spray (vegetable and extra-virgin olive oil), extra-virgin olive oil, grapeseed, canola (or other vegetable oils), sesame oil (for Asian dishes), nut oils (for desserts, dressings), infused oils (for appetizers, salads, garnishing)
There are many oils to choose from when cooking. The type of cuisine and cooking method will help to determine which is best suited. Use spray oil in frying or roasting pans to keep things light. Sesame oil works wonderfully in Asian and some Mediterranean, African, and Middle Eastern dishes. Nut and infused oils are a nice added flavor for salad dressings. Many oils, such as extra-virgin olive, have been linked to a lower risk of heart disease and high blood pressure, among other health benefits.
Vinegars: white wine, red wine, sherry, balsamic, apple cider, rice wine, other fruit vinegars
Stock up on a variety of vinegars for different flavors and cuisines. Balsamic is great for marinating or making salad dressings, whereas rice wine vinegar can be used in Asian-inspired recipes. Apple cider vinegar can aid in settling an upset stomach and can even supply a boost of energy.
Herbs and spices: allspice, basil, cardamom, cayenne pepper, chili powder, chipotle chili (ground), chives, cilantro, cinnamon, cloves, coriander, cumin, curry powder, fennel seeds, ginger (dried and fresh), garlic powder, herbes de Provence, Italian seasoning, lemon pepper, marjoram, nutmeg, oregano, paprika (regular and smoked), parsley, black pepper, hot pepper flakes, rosemary, sage, salt (kosher, sea, flaky, smoked), sesame seeds, tarragon, thyme
Having a well-stocked spice rack means you aren’t stuck using the same old seasonings dish after dish. Look for fresh herbs when available, or grow your own on your kitchen windowsill. Many herbs and spices contain high amounts of antioxidants, can lower blood sugar and cholesterol, and can even inhibit the growth of cancer cells.
Baking supplies: Ingredients like oats, flaxseeds, and bran contain soluble fiber, which helps to lower “bad” cholesterol levels.
Bread: high-fiber bread, low-carb high-fiber tortillas, whole-grain pitas, whole-grain baguette, reduced-calorie bread, bread crumbs (panko, whole-grain, Italian, gluten-free)
Bread products labeled high-fiber or whole-grain contain added fiber in the form of wheat bran, oat bran, soy, or seeds. In addition to fiber, whole-grain breads contain protein, vitamins, antioxidants, and minerals and have been linked to reducing the risk of heart disease.
Pasta, noodles, grains: shirataki type, whole-grain (quinoa, spelt, etc.), mung bean (high in fiber and protein)
Try out the many great alternatives to regular pasta. Choosing alternative noodles, such as shirataki, allows you to create recipes that are satisfying, delicious, and full of nutrition without added calories. Quinoa, barley, brown rice, and spelt are delicious grains that provide complex carbohydrates, amino acids, and protein.
Dairy/nondairy goods: Dairy products like milk, cheese, and yogurt are rich in vitamin D and calcium, which promote strong bones and reduce the risk of osteoporosis. Choosing low-fat or fat-free dairy items can help keep cholesterol levels healthy and control calorie intake.
Nondairy alternatives can also add protein and calcium to your diet. Many types of nondairy milks are available at the grocery store (coconut, almond, hemp, hazelnut, soy). Choose an unsweetened variety to ensure you’re not adding any additional calories or sugar to your diet.
Sweeteners: agave syrup/nectar, blackstrap molasses (nutrients), coconut palm sugar (nutrients), honey
Using sweeteners that are low on the glycemic index, such as agave, will help moderate blood sugar levels and avoid the “sugar crash.” Compared to traditional sugar, these alternatives have lower calorie counts and some even contain vitamins and minerals. Honey contains health boosters like flavonoids and antioxidants.
Proteins: tofu, tempeh (with flax, etc.), skinless chicken or turkey breast, lean beef, fish/shellfish, lean pork
Choosing meat and poultry cuts that are lean and low in fat will allow you to get adequate protein without adding undesired fat and calories. Fish provides a high amount of protein as well as omega-3 fatty acids, which reduce inflammation and keep your heart healthy. Tofu and tempeh are great vegetarian alternatives and have been shown to help lower “bad” cholesterol. Along with providing protein, soy products are a good source of vitamin E and calcium.
Vegetables and legumes (high in fiber and protein): Legumes are a great option for vegetarians. They are naturally low in fat and high in protein. They are a complex carbohydrate, providing plenty of fiber, and they are filling, which can help maintain a healthy weight. Vegetables that are high in protein and fiber are essential for weight management. Studies have shown that diets rich in high-fiber vegetables such as cauliflower and broccoli are linked to cancer prevention. Dark leafy greens not only provide calcium and iron but also can help provide relief from digestive issues.
Fruits: Fruits that are high in fiber act to slow the absorption of sugar, which is beneficial for those with diabetes. Bulking your diet with high-protein, high-fiber fruits can increase a sense of fullness while maintaining a lower caloric intake.
Flavor boosters: canned chipotle chilies in adobo sauce, Worcestershire sauce, Sriracha sauce, hot sauce (such as Tabasco), Old Bay seasoning, Cajun seasoning, taco seasoning, miso paste, fish sauce, soy sauce (low-sodium), mirin
These types of ingredients can help turn an ordinary dish into an extraordinary one. They often provide that extra touch of authenticity that brings out the flavors of a regional or specialty dish. Getting to know the special ingredients used in various cuisines can be exciting and educational, and can take your culinary repertoire to new heights.
“The Body Reset Diet makes healthy eating easier. The smoothies are simple to prepare, taste great, and are the perfect breakfast or snack when I’m on the go.”
—Amanda Seyfried