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

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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


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


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


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


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


LUNCH

Chooseonemaindish:•¼poundhamburgerwithoptionalketchupandmustardand1smallportionoffrenchfrieswithketchup(1teaspoon),alongwith1smallgreengardensaladwith1tablespoonoffat-free,lightsaladdressing•Caesarsaladwithgrilledchicken(totalweight12ounces)with2tablespoonsoffat-free,lightsalad dressing • Barley with Grapefruit, Spinach, and Almonds (recipehere)PowerUps:


SNACK


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


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


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


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


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


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


DINNER

Chooseonemaindish:• Grilled/baked chicken or grilled/baked pork chop • 5 ounces of fish,grilled/bakedPowerUps:

•½cupofsteamedbroccoli•½cupofmashedsweetpotatoes(usefat-freebuttermilkinsteadofcream,andunsaltedbutter)

SNACK


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_______________________________________________


CHANGE__________________________________________________

WEEK2,DAY1

BREAKFAST

Chooseonemaindish:•1egg,scrambled•1cupofwhole-grainbreakfastcereal,hotorcoldwithskimorreduced-fatmilkPowerUps:

• 1cupskimor reduced-fatmilk• 1pieceofmedium-sizedfruit• Water(unlimited),1cupofteaor1cupofblackcoffeewith1tablespoonoflow-caloriecream,or½cupoffreshjuice

SNACK


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


DINNER

Chooseonemaindish:•5ouncesoffish,grilled/baked•2½×4-inchsliceofmeatlasagnaPowerUps:

•½cupofcookedbrownrice•½cupofbroccoli

SNACK



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


LUNCH

Chooseonemaindish:• Turkeywrap in awhole-wheat pitawith 4 ounces of turkey and lettuce,tomato,andfat-free, lightsaladdressing• 1cupofchickennoodlesoupPowerUps:

•½cupofvegetables•8smallwhole-wheatcrackers

SNACK


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


Cardiovascular/aerobicactivity•20minutes:Resistanceexercises

WEEK2,DAY3

BREAKFAST

Chooseonemaindish:•1yogurtparfait(1cupoffat-free,low-calorieplainyogurtwith½cupfreshfruit)•1cupofoatmealwith½cupskimorreduced-fatmilk,½teaspoonofhoney,and1teaspoonofbutter,ifdesiredPowerUps:

•1sliceofwhole-graintoastwith½teaspoonofsugar-freejellyspread

SNACK


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


DINNER

Chooseonemaindish:•5ouncesoffish,grilled/baked•1cupofbeefstew

PowerUps:•1whole-grainroll(2×2inches)•½cupofcookedbrownrice

SNACK


WEEK2,DAY4

BREAKFAST

Chooseonemaindish:•1freshpeachslicedwith½cupoflow-fat,low-sodiumcottagecheese•1cupof hot cooked cerealwith½ cupof skimor reduced-fatmilkPowerUps:

•¾cupfreshblueberriesorslicedstrawberries

SNACK


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


DINNER

Chooseonemaindish:•EggandSpinachFrittata•1cupofwhole-wheatspaghettiwithmeatsaucePowerUps:

• 1 cup of steamed or grilled vegetables • 1 small 100%whole-grain orwhole-wheatroll

SNACK



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


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


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



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


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


DINNER

Chooseonemaindish:• 5 ounces of salmon or other fish, grilled/baked • 1 Caesar salad withchicken•GoldenCarrotSoup(recipehere)PowerUps:

•1cupofcookedbrownorwildrice•1cupofsteamedsummersquash

SNACK


WEEK2,DAY7

BREAKFAST

Chooseonemaindish:• Grilledcheesesandwichon2slicesof100%whole-grainorwhole-wheatbread•8-ounceyogurtparfaitwithgranolaandfruitPowerUps:


SNACK


LUNCH

Chooseonemaindish:• Veggie cheeseburger on 100% whole-grain or 100% whole-wheat bun•Tunasaladsandwichon100%whole-grainor100%whole-wheatbreadPowerUps:

•1cupofberriesor1smallpieceoffruit

SNACK


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



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_______________________________________________


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


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


DINNER

Chooseonemaindish:•5ouncesofgrilled/bakedchicken,orgrilled/bakedporkchop•5ouncesoffish, grilled/baked • Garlic-Herb Marinated London Broil (recipe here)PowerUps:

•2servingsofvegetables•1whole-wheatroll•½cupofcookedbrownriceorwhole-wheatcouscous

SNACK


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


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


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


LUNCH

Chooseonemaindish:• 1cupofbeansoup(kidney,cannellini,orblack)• 5-ouncesliceofmeatloafmadefromleanbeefandtomatosauce•Turkeyburgerwith1sliceoffat-free cheese, lettuce, tomato, and 1 teaspoon of mayonnaise and 1teaspoonofketchupPowerUps:

•2servingsofvegetables

SNACK


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


SNACK


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


LUNCH

Chooseonemaindish:•Grilledchickensandwichwithlettuceandtomatoon100%whole-grainor100%whole-wheattoastwith1teaspoonoflightmayonnaiseandmustard•1cupofchickennoodlesoup

• Roastbeefsandwichon100%whole-grainorwhole-wheatbread,with1teaspoonofmayonnaise ormustard and1 slice of fat-free or reduced-fatcheesePowerUps:


SNACK


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


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


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


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


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


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


DINNER

Chooseonemaindish:•5ouncesofskinless,bonelesschicken,grilled/baked•Caesarsaladwithorwithoutchicken(only¼cupofcroutonsandonly2tablespoonsoffat-free,lightsaladdressing)•EasyShepherd’sPie(recipehere)PowerUps:

•2servingsofvegetables,ifyouchoosethechicken

SNACK


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


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


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:


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_______________________________________________


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

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DINNER

Chooseonemaindish:•6ouncesoffish(salmon,halibut,tuna,trout),grilled/baked(NOTfried)•RoastedEggplantRollatini(recipehere)


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

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DINNER

Chooseonemaindish:

•Vegetarianplateof3vegetableservings•5ouncesofbonelessporkchops,grilled/baked, trimmed of fat • Beef and Pepper Stir-Fry (recipe here)PowerUps:

Ifyou’rehavingtheporkchopsorbeefandpepperstir-fry,youcanalsohavethesidesbelow:•½cupofsteamedorgrilledcauliflower•½cupofcookedbrownrice


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


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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:


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


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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

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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

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DINNER

Chooseonemaindish:•Barbecuechicken(4ouncesofchickentenderstripsor2drumstickswith2tablespoonsofbarbecue sauce) • 5 ounces of fish, grilled/baked • KaleCaesarSaladwithPoachedChicken(recipehere)PowerUps:

•½cupofsteamedbroccoli•½cupofmashedsweetpotatoes(usefat-freebuttermilkinsteadofcream,

and unsalted butter) Exercise • 15 minutes:


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_______________________________________________


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


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


DINNER

Chooseonemaindish:•5ouncesoffish,grilled•1cupofwhole-wheatspaghettiwithmeatsauce• Grilled Beef Eye Round Steakswith Red Pepper Relish (recipe here)PowerUps:

•½cupofbrownrice•½cupofbroccoli

SNACK


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


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


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


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


DINNER

Chooseonemaindish:• 5 ounces of fish, grilled/baked • Vegetarian plate with 3 servings ofvegetables•GrilledChickenPaillardwithArugulaandShavedParmesan(recipehere)PowerUps:

•1whole-grainroll•½cupofbrownrice

SNACK



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


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:


SNACK


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



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


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


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


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


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



WEEK5,DAY7

BREAKFAST

Chooseonemaindish:• 12-ouncefruitsmoothie (250caloriesor lessand30gramscarbsor less)•1cupofcoldcereal,nosugaradded,with½cupofskimorreduced-fatmilk• 8-ounceyogurtparfaitwithgranola and fruit • EggandSpinachFrittatawithFeta(recipehere)PowerUps:


SNACK


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


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



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


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


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


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


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


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


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


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


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


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


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


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


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


¼teaspoonsalt

1.Fillalargesaucepanwithwaterandbringtoaboilovermedium-highheat.Addthecarrotsandcookuntiljusttender,8to10minutesanddrain.2.Meanwhile,bringtheorangejuicetoasimmerovermedium-lowheat.Stirinthegingerandcookuntilthejuicehasreducedandthickened,about5minutes.Stirinthebutter,addthecarrotsandstirgentlyuntilveryhotandglazed.3.Servewarm.

ITALIANSTEWEDGREENBEANSSERVES4


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


4ouncesslicedbuttonmushrooms

2shallots,chopped

2tablespoonsextra-virginoliveoil

1½cupslow-sodiumvegetablebroth8ouncesspinachfusilli


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


BLUEBERRYTWISTERSERVES2SERVINGSIZE:12OUNCES


1cupfreshblueberries(substitutefrozenblueberriesoutofseason)1cupchilledcoconutwater(substitutecold-pressedapplejuiceifyoupreferasweeterdrink)½cuplooselypackedbabyspinach,stemsremoved1ripesmallbanana,peeledandslicedJuiceof1smalllemon2tablespoonsunfilteredflaxseedoil

10icecubes


THEMOLTENRAZZYSERVES2SERVINGSIZE:12OUNCES


1cupfrozenraspberries

¾cupunsweetenedcoconutmilk

1ripesmallbanana

¼cupwater

1tablespoonraspberryyogurt

½tablespoonsemisweetdarkchocolatebakingchips1teaspoonunfilteredflaxseedoil

1teaspoongroundchiaseeds

1½teaspoonsorganicchocolatehempproteinpowder(substituteorganicchocolatewheyproteinpowder)

10icecubes


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


CHILLYCOCONUTSERVES2SERVINGSIZE:12OUNCES

NutritionalInformationPerServing:158cal.,7gfat,6gsat.fat,25gcarb.,3gprotein,67mgsodium,10gsugar,4gfiber¾cupfrozenpineapplechunks

1smallripebanana,peeledandsliced

¼cupshreddedunsweetenedcoconut½cupcoconutwater


THEHONEYBUZZSERVES2SERVINGSIZE:12OUNCES

NutritionalInformationPerServing:84cal.,1gfat,0gsat.fat,19gcarb.,2gprotein,23mgsodium,11gsugar,3gfiber½cupfrozenstrawberries

½cupslicedHoneycrispapples½smallripebanana½cuplow-fatmilk(orsubstitutesoymilk)1tablespoonbeepollen

4icecubes


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


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.

http://www.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

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week2plan(Focus)Day1inDay2inDay3inDay4inDay5inDay6in

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http://www.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


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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.



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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

http://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

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FirstEdition:April2017

mailto:[email protected]

Documents

Blast The Sugar Out! Lower Blood Sugar, Lose Weight, Live Better