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The Protein Plan

Eat Right for a Strong, Lean and Healthy Life
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Dreena's Kind Kitchen

Dreena's Kind Kitchen

100 Whole-Foods Vegan Recipes to Enjoy Every Day
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The Ayurveda Solution to Type 2 Diabetes
Excerpt

Sample Recipes from The Ayurveda Solution to Type 2 Diabetes: A Clinically Proven Program to Balance Blood Sugar in 12 Weeks by Jackie Christensen Ph.D. and Pat Crocker

Kitchari  [one-week detox]

This dish is a key recipe to the Ayurveda Solution Diet for all doshas -– use it as a daily staple during the one-week detox. For variety, add 2 cups chopped vegetables (recommended for your dosha) in the last 10 minutes of cooking.

  • ¾ cup yellow split mung beans (see recipe notes)
  • ¼ cup barley (see recipe notes)
  • 1 tablespoon ghee or extra-virgin olive oil
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cumin
  • ½ teaspoon ground fennel
  • ½ teaspoon ground fenugreek
  • ½ teaspoon ground turmeric
  • 3 cups water
  1. Combine beans and barley in a colander. Rinse well and set aside to drain.
  2. Heat ghee in a large saucepan over medium heat. Add coriander, cumin, fennel, fenugreek, and turmeric and stir well.
  3. Stir in beans, barley and water. Increase heat to high and bring to a boil. Reduce heat to low. Simmer for 45 minutes or until the water has been absorbed and the consistency is similar to soupy porridge.

Makes 2 servings

Recipe Notes: Yellow mung beans (Vigna radiata) have been hulled and dried. They are available whole or split. The Indian word dal (or dahl) is often translated as “legumes,” but can mean many different lentils, peas, chickpeas, and beans that have been split, so we use the term “split mung beans” or “mung dal” -- to say “split mung dal” would be redundant. It gets complicated because a dish that is made with any kind of dried pea or bean (aka pulse) is called a dal. The other confusing fact is that mung beans are not actually beans or lentils but are part of the legume family.

Barley (Hordeum vulgare) is a cereal grain that is part of the grass family. It is sold in several forms including hulled or groats, hull-less, grits, flakes, pearl, scotch, quick, and flour. The whole, hulled form (also known as barley groats or Scotch barley) is healthiest because only the tough, outer hull has been removed, leaving all of the fiber and nutrients found in the whole grain. Whole, hulled barley is not widely available but may be found in natural/whole foods stores. Pearl barley is most common and, because it has been processed to remove the natural bran coating, it cooks faster and is less chewy.

 

Black and Gold Breakfast Bowl [Breakfast, Pitta]

Satisfying and delicious, black rice is super-charged with antioxidant and anti-inflammatory nutrients. For a savory change, substitute chopped artichoke, asparagus, or shredded carrot for the apple and strawberries.

  • 2 ¼ cups water
  • 1 cup black rice
  • 1 cup chopped apple
  • Warm Golden Milk
  • 1 can (14-ounce) coconut milk
  • 1 cup coarsely chopped goji berries or quartered strawberries
  • 1 teaspoon ground turmeric
  • ½ teaspoon cardamom
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground ginger
  • ¼ cup unsweetened coconut flakes

Bring water to a boil in a covered saucepan over high heat. Stir in rice, cover, and reduce heat to medium-low. Simmer for 30 to 35 minutes or until water is absorbed and rice is tender. Turn heat off and quickly stir in apple.

  1. Cover and let rice and apple stand on the burner for 5 minutes. Remove lid, stir, and set aside to cool.
  2. Meantime, combine milk, berries, turmeric, cardamom, cinnamon, and ginger in a saucepan. Bring to a simmer over medium heat, whisking constantly for 3 minutes or until small bubbles appear around the edges of the pan. Remove from heat.
  3. Spoon rice into serving bowls and pour milk over. Sprinkle 1 tablespoon coconut flakes over.

Makes 4 to 6 servings

 

Quinoa Bowl with Lentils and Vegetables [Lunch, Vata]

For variety, try different Vata vegetables every time you prepare this recipe. It makes a beautiful presentation when served in a glass bowl but you can layer the ingredients into four or six individual bowls.

  • 2 tablespoons ghee or olive oil, divided
  • ½ onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 tablespoon Vata Spice Blend, page xx or see Recipe Note
  • 4 cups water or vegetable stock
  • 1 cup dried red lentils
  • 1 cup quinoa, rinsed
  • 1 cup fresh or frozen (defrosted) corn kernels
  • 1 cup fresh or frozen (defrosted) 1-inch pieces green beans
  • 2 tablespoons apple cider vinegar
  • 2 avocados, peeled and diced
  1. Heat 1 tablespoon ghee in a large pot over medium-high heat. Add onion and cook, stirring frequently for 5 minutes or until translucent. Add garlic and cook for 2 minutes, stirring frequently for 1 minute. Stir in spice blend and mix well.
  2. Add water and bring to a light boil. Stir in lentils and quinoa and reduce heat to medium-low. Cover and simmer for 25 minutes or until lentils are tender.
  3. Meanwhile, heat remaining ghee in a large skillet over medium heat. Add corn and green beans. Cook, stirring constantly for 7 minutes or until vegetables are crisp-tender.
  4. Toss vinegar and avocados together in a small bowl.
  5. To assemble: Scrape quinoa-lentil mixture into a large glass or wooden salad bowl. Spread cooked corn and beans over. Spread avocados and vinegar over all.

Makes 4 to 6 servings

Recipe Note: If you don’t have the Vata Spice Blend (page xx), combine the following spices and use them in place of the blend:

  • 1 teaspoon ground chili, optional
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander

 

Carrot-Zucchini Ribbons with Avocado Drizzle [Lunch, Pitta]

As a variation, you could use 1 cup shaved Brussels sprouts, 1 cup chopped cabbage, 1 cup chopped bell pepper, and 1 cup 1-inch cut green beans in place of the carrots, zucchini and eggplant.

  • Ribbons
  • 2 large carrots
  • 2 medium zucchini
  • 1 medium Japanese eggplant
  • 1 tablespoon ghee
  • 2 cloves garlic, finely chopped
  • 2 cups cooked lima beans
  • Avocado Drizzle
  • ½ lime, juiced
  • 2 avocados, peeled and diced
  • about 4 tablespoons extra-avocado oil
  1. Peel and cut carrots, zucchini and eggplant into thin ribbons using a mandolin slicer.
  2. Heat ghee in a large skillet over medium-high heat. Add garlic and cook, stirring frequently for 2 minutes or until soft and fragrant. Add carrot, zucchini and eggplant ribbons and cook, tossing frequently for 7 minutes or until crisp-tender. Stir in lima beans and cook, stirring constantly, for about 3 minutes or until beans are heated through.
  3. Make Drizzle: Combine lime juice and avocados in a small bowl. Mash using a fork. Add oil, 1 tablespoon at a time, until a thin consistency is achieved.
  4. Divide ribbons into 4 equal portions and pile on plates. Drizzle each with avocado mixture.

Makes 4 servings

 

Vegetable-Mung Bean Pots with Seed Crust [Dinner, Kapha]

The seed crust is crunchy and makes a tasty topping for the beans and vegetable stew. Be sure to use ovenproof pots or ramekins for this oven-baked dish.

  • Bean Pots
  • 1-1/2 cups water or vegetable stock
  • ½ cup split mung beans
  • 2 tablespoons ghee, divided
  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 celery stalk, chopped
  • 1 broccoli, chopped
  • 3 cloves garlic, finely chopped
  • 1 cup tomato sauce
  • Seed Crust
  • 1 cup cooked wild rice
  • ½ cup sunflower seeds
  • ¼ cup flaxseeds
  • ¼ cup pumpkin seeds
  • about ¼ cup sunflower or almond oil
  1. Preheat oven to 375° F. Place 4 heatproof ramekins or small bowls on a baking sheet and set aside.
  2. Bring water to a boil in a saucepan over high heat. Add beans, reduce heat to medium-high and simmer for 30 minutes or until tender. Drain and combine with 1 tablespoon ghee in a bowl. Set aside.
  3. Meanwhile, heat remaining ghee in a large skillet over medium-high heat. Add onion and cook, stirring occasionally, for 5 minutes. Add carrot, celery, zucchini, and garlic and cook, stirring frequently, for 7 minutes or until vegetables are tender. Remove from heat and stir in tomato sauce and cooked mung beans. Divide mixture into 4 equal portions and spoon into heatproof ramekins.
  4. Make Seed Crust: Combine rice and seeds in the bowl of a food processor. With the motor running, add oil through the funnel in the lid until the mixture starts to clump together. Divide crust mixture into 4 equal portions and pat over vegetable mixture in ramekins. Bake in preheated oven for 30 minutes or until bean mixture is bubbling and crust is browned.

Makes 4 servings

 

Spaghetti Squash, Turkey and Greens in Lemon Broth [Dinner, Vata]

This makes about 1-1/2 cups extra broth that you can enjoy between meals or as a pre-dinner aperitif. You could use a mixture totaling 4 cups chopped summer squash, asparagus, green beans, kale, or rutabaga in place of the squash. Omit step 1 and add vegetables in step 3 with carrots and parsnips.

  • 1 spaghetti squash, halved
  • 2 tablespoons extra virgin olive oil or ghee
  • 4 cups chicken or vegetable broth
  • Juice of 1 lemon
  • 3 cloves garlic, thinly sliced
  • 1 lb boneless, skinless turkey breast
  • 2 carrots, sliced crosswise into coins
  • 2 parsnips, sliced crosswise into coins
  • 2 cups spinach or turnip greens
  1. Preheat oven to 375° F. Scoop out seeds from squash and drizzle cut sides with olive oil. Place cut side down on a parchment-lined, rimmed baking sheet. Roast in preheated oven for 40 minutes or until flesh is easy to shred.
  2. Meanwhile, bring broth, lemon juice, and garlic to a boil in a large pot over high heat. Reduce heat and when broth is gently simmering, add turkey. Cook in simmering broth for 15 to 20 minutes or until temperature reaches 160° F. Lift turkey out to a plate and set aside.
  3. Add carrots and parsnips to the broth and simmer for 7 minutes or until vegetables are crisp-tender. Lift out of broth using a slotted spoon and divide evenly among 6 bowls.
  4. Add spinach to broth and cook for 1 minute or until wilted. Lift out and divide evenly among the bowls.
  5. Shred turkey using 2 forks and divide evenly into 6 portions and add to bowls. Shred squash, divide evenly into 6 portions and add to bowls. Spoon ¼ cup of the broth over each bowl and serve immediately.
  6. Store remaining broth in a covered jar in the refrigerator for up to 3 days. Heat and serve as a between-meal drink or as an appetizer before lunch or dinner.
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Diet Disruption

Diet Disruption

The Weight Loss Solution for the Chronic Serial Dieter
edition:Paperback
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Excerpt

Why Is Weight Loss So Hard?

A strong woman looks a challenge in the eye and gives it a wink.
- Gina Carey, American Filmmaker and R& B Singer

You’re a busy woman. As you were tackling life, slaying dragons, and becoming successful, you lost yourself along the way. When you look in the mirror, you don’t even recognize yourself.

Your life looks good from the outside – nice husband, great children, fabulous house, cabin, cars, and you go on vacations. But you’re a mess on the inside. Miserable. It feels like you’re in such a life-rut and you don’t understand why. You have every- thing you’ve ever wanted – except for how you look and feel about yourself. You’re overweight. Fat, if you will. You used to run and be active but you’re now out of breath after a flight of stairs. “How’d I let myself get this way?” you wonder. It started after having kids. You were just so busy and tired. You never lost the baby weight and then with all of life’s stresses and demands you put on even more weight. There are twenty-plus extra pounds on your body and you hate it.

It’s not like you’re lazy. You’ve done all the diets. You name it, you’ve tried it – Weight Watchers, Jenny Craig, Atkins, South Beach, Whole 30, plus a gazillion more. Maybe you even went keto or tried paleo for a while. Of course, all of the diets worked.

You lost weight when you were on a diet but it was just so hard to stick to it. Diets are restrictive. It became more exhausting for you to be on the diet than to just be miserable with your weight. You couldn’t have a social life, traveling messed things up, and it seemed that by Thursday, you lost your willpower and discipline anyway. You seem to always cheat and fall off the wagon. Then the pounds came piling back on.

You are miserable and unhappy with your body. You hate going out; you feel embarrassed. You have nothing to wear and everything you do try on looks horrible. You can’t even shop in your favorite stores anymore – nothing fits you. There are five different sizes of clothes in your closet right now ranging from your “skinny” ones to your “fat” ones. You hate being in photographs. This breaks your heart because you have few pictures of yourself with your kids. Then there’s your husband. He’s a good man. You were thin and fit when you met. You don’t know how he can stand the sight of you or feel attracted to you in a physical/sexual way, but he seems to. He tells you he loves you and wants you. But you constantly turn him down for sex. You pretend you’re asleep or tell him you’re too tired. You just don’t feel sexy. You don’t even get undressed around him. Eventually, you know you need to have sex to fulfill his sexual needs, but you hate the experience. The lights are off.

You’re so self-conscious. There’s no way you can be on top. That used to be your favorite but it horrifies you to think of what he sees, all your rolls, your flabby body. You just feel so gross. Your sex life is awful, and you know you’re the one to blame. You’ve noticed he’s stopped trying to initiate things. You’re worried he’s going to go seek it elsewhere. He’s not as affectionate as he used to be. No hugs or handholding, no gentle touches as he passes by. It’s almost like the worse you feel about yourself the less he touches you. To be honest, you don’t even talk anymore. It’s like you’re roommates raising kids and running a household.

You don’t know what’s wrong with yourself. Your friend said it was hormones – that weight loss becomes impossible at this age. You don’t know about that. There are plenty of thin women walking around, so that can’t be it. You keep wondering why this is so hard for you. Your mom had weight issues. You remember her taking you to her Weight Watchers meetings when you were a teenager and you learned how to count points. You weren’t even overweight back then.

At least, you didn’t think so. And, you were at a good weight in your twenties too, before kids. A weight that you felt sexy at, strong, confident, and fit at.

Admit it. You like food. And wine. At the end of a long day, food gives you everything you need. You get to have a break and just sit and eat and you don’t have to think about anything. You don’t eat all the time or binge every day. Not at all. You think you and your family eat pretty healthy. You like cooking but you don’t have a ton of time for it, so often you get takeout when life gets busy and the kids have activities.

On work trips, you know you eat and drink more than you should – it’s like a little escape for you from the busyness, the responsibilities. It’s an easy way to forget about all of life’s stresses.

You need to get back in control. It’s like you’ve said before, “Screw it, I don’t care.” But deep down, you do. You know this is affecting other areas of your life. It’s like your self-loathing is oozing into everything – your health, your marriage, even the relationships you have with your kids. They ask you to do things with them like go for a bike ride or pass a ball around and you always say “no.” You make excuses up – too tired, your knee hurts, maybe on the weekend – but they’ve heard this for years. You feel guilty. Like you’re a bad role model.

The fact is, women are overweight because they overeat for either or both of the following reasons:

1. They truly don’t understand the consequences of their actions and the impact that their food choices have on their body

2. They don’t care about that because they’re so busy using food and alcohol as a coping mechanism that emotional eating is now their habit

The dieting industry is a $70 billion industry that preys on the vulnerabilities and insecurities of women. They know that when a woman gets desperate enough, she’s pretty much willing to do anything to lose the weight. The dieting methods/tactics that exist right now are horrible. There’s everything from injections, drops, pills, powders, perfumes, and food supplements that all guarantee weight loss. And, let’s face it – diets do work; the weight comes off. But the minute a woman stops dieting, she puts the weight right back on and more. It’s a vicious cycle. It’s punishing.

There’s a better, simpler way. If you are truly ready to change, then change is possible, but it does mean doing it differently. It means having a willingness of spirit to trust the wisdom that is in these pages as well as your intuition.

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Good Food, Bad Diet

Good Food, Bad Diet

The Habits You Need to Ditch Diet Culture, Lose Weight, and Fix Your Relationship with Food Forever
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The Hormone Boost

The Hormone Boost

How to Power Up Your Six Essential Hormones for Strength, Energy and Weight Loss
edition:Paperback
also available: Hardcover
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Excerpt

The conversation that started me down the Hormone Boost path made me realize how many people these days fit into a “just okay” mold—a way of existing from day to day that isn’t awful but sure isn’t great, either. Perhaps you feel the same way. When I stopped and really thought about it, I realized this shouldn’t have come as a surprise. In my practice, I hear from people all the time—all day, every day, in fact—about what they want more of, or what they want to improve. There’s a lot of common ground in these discussions, and chances are good that you’ve had the same thoughts from time to time (or maybe more often). This, then, is where we begin: with the biggest and most important areas in need of a boost.

How ’bout a Boost of These?.?.?.

While there is an almost endless supply of areas in our daily lives that can be improved, the following seven are the ones that crop up most often in the discussions I’ve had about well-being.

Energy

Regular sleep and regular exercise combined with a thoughtful diet should be sufficient to give anyone the energy they need for a busy life. The thing is, if we’re not getting the right kinds of sleep, practicing the right exercises or eating the right foods, we can wreak havoc on our energy levels without even knowing it. If part of how you’re managing your days right now requires the assistance of regular caffeine intake or high-sugar foods or an afternoon nap, you’ll be interested in The Hormone Boost’s plan to power up your energy by targeting the specific hormones and habits that affect it most intensely.

Strength

Being strong isn’t just about being able to open the pickle jar without special implements or assistance. It’s also about creating the optimum conditions for your body to take care of itself and move freely through the world. Whatever your limitations are (in terms of health, work or mobility), a stronger body will improve your energy and quality of life. It can even make sitting at a desk for several hours more manageable, and allow you to burn more fat while doing it! Strong bodies also age more gracefully and recover from illness and injury more quickly. We’re not able to get any younger, but we can always get stronger. The Hormone Boost plan will show you how.

Memory

We might not notice our memory gaps in this always connected ultra-digital world. Can’t remember a celebrity’s name? You can IMDB it. Worried about forgetting a new contact’s number? Put it in your smartphone. Never before have we had so many devices stand in for memory. As a result, unsurprisingly, our memories are not as strong as they used to be. (I once nearly drove myself crazy trying to remember an actor’s name—and I refused to look it up online. It took me three days but I trusted that her name was in there, and sure enough, it was: Reese Witherspoon. Boom.) It’s impractical to disengage completely from all of your devices and external reminders, but you can give your memory a genuine boost by attending to the hormones that give it strength and longevity. Quicker, more intense memory recall is part of a strong, active brain—and it supports your mental acuity.

Metabolism

It’s hard to be healthy and energetic and fit without metabolic support. As I mentioned previously, I went through an intense struggle with my metabolism after graduating from university, and again six years later, after naturopathic medical school. During both periods, my strict diet and rigorous exercise sessions failed to help me lose weight or keep it off. It was during those times that my hormonal health concerns forced me to realize that the formula calories in – calories burned = weight loss was by no means complete. Hormones are the body’s powerhouse; the processes they drive sustain every aspect of health and fat-burning potential (a.k.a. metabolism). Boosting your metabolism means augmenting your capacity to generate and use energy—and that is naturally connected to your health, energy and fitness levels.

Confidence

Regardless of your size or style, you should be confident. Full stop. The people I am most drawn to are those who just seem entirely comfortable with themselves—people who own their worth, who wouldn’t trade places with anyone. This is what I wish for all of my patients and friends, because it can make such a massive difference in every area of your life: professionally, personally (especially in intimate relationships), physically. Confidence walks with a straight back and long strides and a general peace with the world. Balancing your hormones, especially those discussed in this book, will allow you to generate confidence in your sense of surety and comfort with your body, your life and your relationships.

Immunity
The twenty-first century has brought with it an amazing number of quick fixes and surface shortcuts—and we rely on them to make our lives easier in countless ways. Too often, though, we don’t stop and think about the challenges this reliance is creating. Take hand sanitizer. While effective in the immediate biological sense (e.g., after using the toilet), its prevalence is making it harder and harder for our bodies to build up their own immunities. Ditto for antibiotics, which, when overprescribed, compromise our ability to fight off seemingly minor viruses and bacteria. I’m not suggesting you swear off sanitizer entirely or avoid a doctor’s prescription, but I invite you to explore what a hormonally boosted immune system can do. If the metabolism is the body’s powerhouse, the immune system is Neighborhood Watch: it monitors comings and goings and does its best to ensure you’re safe. A hormone boost to the metabolism increases not only its efficacy but also your overall safety.

Mood

Boosting your mood has a more subtle impact, in some ways, than boosting your metabolism or immune system. A mood boost won’t necessarily help you lose a few pounds or fend off the flu that’s going around. But our moods are pervasive, and they have the power to change our perspective, our schedule and our interactions. Wake up in a bad mood? You might swear at the thought of hard-boiled eggs for breakfast and grab a croissant instead. Have an unexpectedly tense confrontation with a client or colleague? You might “treat” yourself to a beer as soon as you get in the door, to help unwind after that adrenalin-inducing conversation. When you’re in a good mood, you are more patient (you’ll walk home rather than jump in a cab), make better choices (cheerfully crunch that salad—and those abs!) and attract the good energies of others (that stranger you bumped into at the produce stand just happens to be a trainer at your local gym and invites you in for a free session). Boosting your mood will have a thousand small positive effects in every area of your life.

The Hormone Boost has been diligently researched and designed to boost every part of you. We’ll explore each boost area and its corresponding hormones thoroughly, unpacking the science behind hormonal health and tracing the connections between what we do and how we feel. I’m also thrilled to be able to share with you some amazing successes from my practice; they demonstrate just how important hormonal health is in all areas of your life. And each chapter will leave you with my recommendations for boosting the hormones that are integral to powering up your body, your mind and your fat-loss efforts. Specifically, we’re going to focus on a group of hormones I’ve come to think of as “the fat-loss six.”

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30-Minute DASH Diet Cookbook

30-Minute DASH Diet Cookbook

Fast and Easy Recipes to Lose Weight and Reverse High Blood Pressure
edition:Paperback
tagged : diets, heart
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