The Physique 57 Solution (81 page)

We also enjoy small amounts of organic, whole-milk, full-fat Greek yogurt, which is minimally processed and easier for your body to digest than regular dairy because of its fermentation process. If you’ve never tried Greek yogurt, it is thicker and creamier than standard American yogurt and boasts an amazing array of health benefits. Not only is it loaded with calcium, B vitamins, potassium, and anti-inflammatory probiotics, but one serving also contains an impressive twenty grams of protein (regular yogurt contains ten to twelve grams) along with less than half the carbs and sugar.

We use unsweetened almond milk as a substitute for dairy in many of our breakfasts and smoothies. Far more nutritious than rice milk or soy milk, it provides 30 percent of your recommended daily value for calcium and 25 percent of your vitamin D. Plus, one cup has only sixty calories!

In addition to helping you absorb key vitamins, healthy fats are an important energy source, especially when you’re exercising regularly. In addition to organic, grass-fed butter, the other healthy fats we use throughout our meal plan include extra-virgin olive oil, toasted sesame oil, avocado, coconut, and various kinds of nuts, especially raw almonds, cashews, walnuts, and pecans.

Nuts in particular are a great, heart-healthy source of protein, omega-3 fatty acids, unsaturated fats, and fiber, so we use them frequently as snacks and toppings. We also like organic almond butter, which makes a fantastic dip or spread, as well as our own version of nut butter, Cashew Cream (
here
), which can be used as a healthy substitute for mayonnaise. You should always buy your nuts raw and unsalted. Seasoned nuts tend to be high in sodium, while you can never be sure what kinds of oils roasted nuts have been cooked in—and they tend to go rancid much more quickly. For those who prefer roasted nuts, we’ve given you a quick-and-easy recipe for Toasted Almonds (
here
) that delivers all the flavor of roasted almonds without the oil. Toasted Coconut (
here
) adds a touch of sweetness to several of our desserts.

Seeds are another excellent source of healthy fats, omega-3s, and many other nutrients, including iron and folic acid. Our Toasted Pumpkin Seeds (
here
) make a terrific topping for salads and cooked greens, as do raw sesame seeds, which actually contain more calcium than milk!

Fresh or dried organic herbs are an easy way to add more nutrients and flavor to any dish while adding very few calories. We use them liberally throughout our meal plan, and you can feel free to add even more if you’d like. Parsley, dill, oregano, basil, thyme, cilantro, rosemary, sage, and mint all feature prominently, as do plenty of other seasonings such as garlic, ginger, red pepper, cayenne pepper, turmeric, curry, and sea salt.

Many of these herbs and seasonings have powerful antioxidant and anti-inflammatory properties that will help you shed false fat and boost your overall health, as does sea salt, which contains natural iodine as well as fifty trace minerals not found in processed table salt. We also use sweeter spices, such as cinnamon and cloves, which can provide a healthy fix for sugar cravings. Just sprinkle them over a piece of fruit or a bowl of quinoa for a simple snack that will satisfy your sweet tooth.

In place of sugars and artificial sweeteners (even aspartame-free Splenda and the “natural” sweetener Truvia are highly processed and contain chemicals that are toxic to the body), we use raw honey and grade B maple syrup because they are found in nature and are minimally processed. We also use organic vanilla extract in some of our breakfasts and desserts. Organic vanillas are not only free from the additional sugar and chemicals found in commercial vanillas, but they also give desserts a much richer flavor. Yum!

Much has been said in recent years about the enormous health benefits of eating organic. Organic foods are farmed without the use of synthetic pesticides, chemical fertilizers, or genetically engineered ingredients, and once harvested they are minimally processed without artificial ingredients, preservatives, or irradiation. We’re aiming to eliminate toxins from your diet and focus on high-quality, macronutrient-rich foods—and buying organic produce, grains, and meats whenever you can will greatly facilitate this process. These days, organic products are widely available at specialty markets like Whole Foods or Trader Joe’s, at health food stores, and at most chain supermarkets as well, often at lower prices. If you are having trouble finding a particular organic product, your next best option is to
look for one that is clearly labeled
NO ARTIFICIAL INGREDIENTS
or
NO GMOS
(genetically modified organisms). With meats, you should always opt for cuts that are hormone- and antibiotic-free, free-range, or grass-fed.

When it comes to the recipes in this book, you should assume that all fresh fruits and vegetables are organic, all meats and eggs are organic (or at least no-hormone, no-antibiotic, and free-range), and that any other ingredients—such as chicken broth, tamari, and spices—are organic as well, even if it isn’t specified on the ingredients list. If you are unable to find the organic version of a particular ingredient, don’t worry—just choose the most natural, unprocessed option available.

In addition, locally grown produce will have a much higher nutrient value because it is harvested at the peak of ripeness (as opposed to foods that are shipped over long distances, which are harvested several weeks prior). You can find a variety of locally grown foods at your neighborhood Whole Foods or farmer’s market. Buying local and organic is the very best you can do for your body, so for these two weeks at least, we recommend that you give it a try.

When it comes to cooking vegetables—both greens and others—we strongly recommend steaming over boiling, as it leads to better nutrient retention. Steaming also seals in the flavor of your vegetables, and eliminates the need for fats and oils during preparation. To steam your veggies, simply place your food in a covered, perforated steamer basket that rests above a pot of boiling water. Our recipe for Simple Steamed Greens on
here
provides you with directions and cook times for a variety of greens. When it comes to other vegetables, you want to be sure not to steam them too long—they should be slightly tender but not mushy.

Stir-frying, sautéing, baking, and broiling are other reasonably healthy ways to prepare meat and vegetables, as they require very little or no additional fats. With stir-frying, you cook your food on high heat for a very short amount of time, stirring frequently and using only a very small amount of oil. Sautéing is usually done over medium heat and traditionally requires more butter or oil to prevent sticking, but our recipes work around this by using a splash of organic low-sodium chicken
broth to extend the cook time rather than adding more fat. Broiling and baking both require no additional oil, although we do use healthy marinades to keep the food moist and add a burst of nutrients and flavor to the dishes. Broiling gets extra points because, like grilling, it allows excess fat to drip away from the food. Just be careful not to char your meats by broiling them for too long—blackened or burned food is toxic, so watch your meats closely and remove them from the oven when they are seared but not charred.

When cooking on the stovetop with fats and oils, you always want to avoid heating them to the smoking point, since this can cause them to break down into unhealthy components. We want to preserve all the healthy omega-3 fatty acids in the olive oil and butter we use for cooking.

You should drink half your weight in ounces of water a day, especially when you’re exercising regularly. This means that if you weigh 140 pounds, you want to aim for roughly seventy ounces, or eight to nine standard eight-ounce glasses. The most important water is the “morning water”—a one-to two-glass serving of room-temperature water that you drink the moment you wake up to provide a soothing cleanse for your system and to flush out any toxins. You can add a splash of fresh lemon or lime juice if you like—citrus is a natural detoxifier.

We recommend that while on the program, you keep a bottle of water with you throughout the day to remind yourself to stay hydrated. If plain water is uninspiring and you’re having trouble consuming your requisite amount of H
₂
O, try one of the coolers on
here
in the beverage section of our recipes. Better than any store-bought, flavored waters, our all-natural coolers are wonderfully refreshing and provide a dose of vitamins and antioxidants as well. They are also a great substitute for snacking if you ever have a sugar craving—they will fill you up and clear your head far more effectively than that afternoon candy bar.

Before you start our two-week program, we recommend that you take stock of your kitchen and get rid of the old to make room for the new: new ingredients, new ways of eating, and new and healthier ways of preparing food. Here are five easy ways to conduct your very own Kitchen Makeover:

1. Jettison the junk.
Start by going through your pantry and kitchen cabinets to get rid of any food that is not a part of your new lifestyle. This means any processed and packaged foods that contain high levels of sugars, unhealthy fats, or artificial ingredients, which you are now trying to avoid. Don’t forget any secret stashes of junk food such as candies in your desk drawer at work. Here are some of the items you’ll want to be sure to toss:

Any diet-based foods that are labeled
DIET
,
LOW-FAT
, or
SUGAR-FREE

Any artificial sweeteners such as Splenda

Sodas, bottled iced teas and coffees, and any other unhealthy, sugary beverages

Store-bought, non-organic condiments like ketchup and mayonnaise