The Metabolism Miracle Cookbook: 175 Delicious Meals that Can Reset Your Metabolism, Melt Away Fat, and Make You Thin and Healthy for Life

329 Pages·2010·2.98 MB·English

by  Diane Kress

Keep Weight Off for a Lifetime with These
Diane Discover the secret of Metabolism B
Kress, RD
“Miracle” Foods and Recipes

The Metabolism

Does the urge to overeat carbs always seem to sabotage your weight-loss efforts? T
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My Metabolism Miracle program has tens of thousands of devoted followers for one reason:
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it is the first and only scientifically based program written for the more than 50 percent
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of overweight people for whom typical diets just don’t work. You too may have this hidden
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condition—overproduction of the fat-gain hormone insulin—that I call “Metabolism B.”
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With this cookbook, you really can lose weight, keep it off, and improve your cholesterol, blood
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pressure, and energy level. I’ve set out to create recipes that are quick, easy, and delicious— l
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recipes that can work for your life, rather than frustrate you with tricky ingredients and long m
preparation times. Few of us have the time or motivation to spend hours in the kitchen preparing

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a meal. But we do want to eat delicious food that helps keep us slim and healthy.
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From appetizers to snacks, dinners to desserts, you’ll have no shortage of appealing options to
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Blueberry French Toast · Shrimp Salad with Fruit · Ginger Flank Steak · Roasted
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Sweet Potato Fries · Grilled Pork Kabobs · Hot and Sour Soup · Vegetable Frittata M
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· Manhattan-Style Clam Chowder · Pumpkin Bread Pudding · Chocolate Cupcakes k D
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These 175 “miracle recipes” will entice anyone who sits down at your table. They’ve been M
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balanced to be effective for those of us who may have Metabolism B, but include the same 1
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ingredients and flavors that we all love. Get ready to embrace a happier and healthier lifestyle! 7
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—Diane Kress, RD, CDE 1
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A Member of the perseus Books group cover photographs by Visual cuisines
www.dacapopress.com Author photograph by trish Blackwell New York Times bestselling author of The MeTabolisM Miracle
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The Metabolism
Cookbook
Miracle
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The Metabolism
Cookbook
Miracle
175
DELICIOUS RECIPES
THAT CAN RESET
YOUR METABOLISM, MELT AWAY FAT,
AND MAKE YOU THIN AND HEALTHY FOR LIFE
Diane Kress, RD, CDE
A Member of the Perseus Books Group
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Many of the designations used by manufacturers and sellers to distinguish their products are claimed
as trademarks. Where those designations appear in this book and Da Capo Press was aware of a trade-
mark claim, the designations have been printed in initial capital letters.
Copyright © 2011 by Diane Kress
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or trans-
mitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise,
without the prior written permission of the publisher. Printed in the United States of America. For in-
formation, address Da Capo Press, 11 Cambridge Center, Cambridge, MA 02142.
Design and production by Pauline Brown
Library of Congress Cataloging-in-Publication Data
Kress, Diane.
The metabolism miracle cookbook : 175 delicious recipes that can reset your
metabolism, melt away fat, and make you thin and healthy for life / Diane Kress.
-- 1st Da Capo Press ed.
p. cm.
Includes bibliographical references and index.
ISBN 978-0-7382-1425-2 (alk. paper)
1. Weight loss. 2. Reducing diets—Recipes. 3. Metabolism—Regulation.
4. Cookbooks. I. Title.
RM222.2.K74 2010
641.5'635—dc22
2010036693
First Da Capo Press edition 2011
ISBN: 978-0-7382-1425-2
Published by Da Capo Press
A Member of the Perseus Books Group
www.dacapopress.com
Note: The information in this book is true and complete to the best of our knowledge. This book is in-
tended only as an informative guide for those wishing to know more about health issues. In no way is
this book intended to replace, countermand, or conflict with the advice given to you by your own physi-
cian. The ultimate decision concerning care should be made between you and your doctor. We strongly
recommend you follow his or her advice. Information in this book is general and is offered with no
guarantees on the part of the authors or Da Capo Press. The authors and publisher disclaim all liability
in connection with the use of this book.
Da Capo Press books are available at special discounts for bulk purchases in the U.S. by corporations,
institutions, and other organizations. For more information, please contact the Special Markets De-
partment at the Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA, 19103, or
call [phone], ext. 5000, or e-mail [email protected].
10 9 8 7 6 5 4 3 2 1
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This book is dedicated to my family
Phil, Diana, Phillip
for everything . . . for always . . . my love
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CONTENTS
Introduction ix
PART ONE
The Miracle Lifestyle
1
A Different Kind of Metabolism 3
2
Do You Have Metabolism B? 11
3
Seven Simple Guidelines 17
PART II
Miracle Foods and Menus
4
Step One: Carb Rehab 31
Reminders for Step One 33
Step One Foods 34
Frequently Asked Questions for Step One 47
Sample Menus for Step One 48
5
Step Two: Transitions 55
Don’t Be Scared—Carbs Are Your Allies 56
Reminders for Step Two 57
Step Two Foods 59
Frequently Asked Questions for Step Two 63
Sample Menus for Step Two 65
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viii CONTENTS
6
Step Three: Keeping Weight Off for a Lifetime 71
Counting Carbs in Step Three 71
Step Three Foods 80
The Slip-Up Remedy 86
Frequently Asked Questions for Step Three 86
Sample Menus for Step Three 90
PART III
Metabolism Miracle Recipes
7
Beverages 97
8
Appetizers 109
9
Salads 127
10
Soups 145
11
Poultry 161
12
Beef, Pork, and Lamb 177
13
Vegetarian Entrées 193
14
Seafood 207
15
Vegetables and Side Dishes 223
16
Breakfast 247
17
Snacks 263
18
Desserts 271
Acknowledgments 291
Appendix I: Shopping List 293
Appendix II: Metric Conversions 297
Index 299
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INTRODUCTION
Miracle (mir-a-cle):an outstanding or unusual event or accomplishment.
Anyone who is bold enough to use the word miraclein a book title had better have
darn good evidence to back it up. That’s what I told myself as I thought about a title
for the lifestyle plan that I knew could change the lives of people who kept trying and
failing at losing weight.
You may find the title of this cookbook a bit over the top. I know—you’ve heard too
many promises from too many experts who claim they’ve found the elusive key to weight
loss. You want to believe them, so you follow their program and prepare the recommended
recipes, but find yourself regaining weight in a yo-yo cycle that brings with it fatigue, irri-
tability, and frustration. So why should this book be any different? Why should you believe
in the promise of The Metabolism Miracleand Metabolism Miracle Cookbook?
This cookbook contains specially designed recipes that fit perfectly into the Me-
tabolism Miracle program and meet the nutritional needs of the millions of people
with metabolic syndrome (what I call Metabolism B). Each recipe is formulated to
help you prepare great-tasting dishes that will maximize health and help keep your
weight under control. The promise that comes with these recipes is one that is based
on yourunique physiology and the way yourbody responds to foods. With the help of
The Metabolism Miracle Cookbook, you will be eating in a way that works with your
metabolism, not against it.
The title of this cookbook and my first book, The Metabolism Miracle, starts with
my own story. It’s a story I saw mirrored in patient after patient as I worked as a medical
nutrition specialist. About twenty-five years ago, at the beginning of my career, some-
thing changed within my body. It started with weight gain (and a roll around my mid-
dle) and as time progressed there was a definite change in my health and energy level.
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