The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast (66 page)
Authors: Mark Hyman
Tags: #Health & Fitness / Diet & Nutrition / Diets, #Health & Fitness / Body Cleansing & Detoxification
Fish and chicken are easy to prepare in delicious and healthy ways. Just grill, broil, or sauté your fish or boneless, skinless chicken, then season with extra virgin olive oil, lemon juice, rosemary, garlic, ginger, or cilantro (I like to experiment with spices). Here’s how:
Prepare the grill or preheat the broiler.
Sprinkle salt and any other seasoning you choose on your fish or chicken. You can coat it in 1 teaspoon of olive oil. Then place it on the grill or under the broiler.
Cook fish until it is tender and opaque throughout, 7 to 10 minutes, flipping it once halfway through the cooking time. Chicken will take longer, perhaps up to 15 minutes. Again, flip it halfway. You’ll know it’s done if it’s firm to the touch and white throughout when you slice it. You can use a meat thermometer to be sure, but after a while it will be second nature.
Sprinkle salt and any other seasoning you choose on your fish or chicken.
In a skillet or sauté pan, heat 1 to 2 tablespoons of extra virgin olive oil over medium-high heat. Add the fish or chicken to the pan.
Turn fish just once while cooking, but turn chicken often to avoid browning it too much on one side. Follow the same cooking times as for broiling and grilling.
You can sauté onions, garlic, mushrooms, or other vegetables with your fish or chicken to make it especially tasty.
Once it is cooked, season fish or chicken with additional salt, freshly ground black pepper, up to 1 tablespoon of olive oil, and lemon juice if you choose.
Follow the guidelines for fish and chicken, or simply add cubed tofu or tempeh to your vegetables before steaming or sautéing.
Remember to add herbs and spices to your cooking. Add fresh rosemary, chopped fresh cilantro, or fresh crushed garlic or fresh sliced ginger
to your vegetables. Using either dried or fresh herbs adds flavor and incredible detoxification benefits. Place slices of ginger in the water while you’re cooking rice (once you have transitioned off the 10-Day Detox), or add 1 to 2 teaspoons of turmeric for delicious yellow, Indian-style rice. These are powerful anti-inflammatories, and they give the rice a wonderful aroma and flavor. Try different cooking styles to add natural flavor as well. For example, roasting hearty vegetables such as Brussels sprouts or onions brings out their natural sweetness. There is a plethora of ways to eat your veggies—just keep trying new flavors, new prep styles, and different vegetables until you find what you like best. And remember, you can’t overeat these foods, so eat all the broccoli and lettuce you want!
Here is a recap of your 10-Day Detox Meal Plan:
Breakfast: Detox Shake of your choice (
here
)
Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
Lunch:
Core Plan: Choice of soup with protein (
here
) or Dr. Hyman’s Super Salad Bar with protein (
here
)
Adventure Plan: Kale and Red Cabbage Slaw with Turkey Meatballs (
here
)
Midafternoon Snack: Dip or spread of your choice (
here
) with fresh vegetables
Dinner:
