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Mark Hyman

The Blood Sugar Solution 10-Day Detox Diet

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Dr. Hyman's revolutionary weight-loss program, based on the #1 New York Times bestseller The Blood Sugar Solution, supercharged for immediate results!The key to losing weight and keeping it off is maintaining low insulin levels. Based on Dr. Hyman's groundbreaking Blood Sugar Solution program, THE BLOOD SUGAR SOLUTION 10-DAY DETOX DIET presents strategies for reducing insulin levels and producing fast and sustained weight loss. Dr. Hyman explains how to: activate your natural ability to burn fat--especially belly fat; reduce inflammation; reprogram your metabolism; shut off your fat-storing genes; de-bug your digestive system; create effortless appetite control; and soothe the stress to shed the pounds. With practical tools designed to achieve optimum wellness, including meal plans, recipes, and shopping lists, as well as step-by-step, easy-to-follow advice on green living, supplements, medication, exercise, and more, THE BLOOD…
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  • b4226310560har citeretfor 5 år siden
    ¼ cup extra virgin olive oil
    1 tablespoon raw pine nuts
    ½ teaspoon salt and ½ teaspoon freshly ground black pepper; adjust to taste
    Blend all the ingredients in a blender until smooth, about 2 minutes. Store in an airtight container in the refrigerator for up to 5 days.
    NOTE: Sun-dried tomatoes come either in a jar with oil or dry. If using dried tomatoes, soak them in warm water for 5 minutes to reconstitute. Drain and discard the water and add 1 tablespoon olive oil before making the pesto. If you use tomatoes soaked in olive oil, drain off the oil first; you may use the olive oil in the pesto.
    Nutritional analysis per serving (¼ cup): calories 126, fat 9 g, saturated fat 1 g, cholesterol 0 mg, fiber 3 g, protein 3 g, carbohydrate 9 g, sodium 209 mg
    MISO DIPPING SAUCE

    Makes: 1½ cups Prep time: 10 minutes
    3 tablespoons gluten- and wheat-free white or red miso paste
    ½ cup extra virgin olive oil
    juice of ½ lemon
    1 clove garlic
    ½ cup water
    1 tablespoon apple cider vinegar
    1 tablespoon low-sodium, gluten-free tamari
    1-inch piece fresh gingerroot, peeled
    Blend all the ingredients in a food processor until smooth, about 2 minutes. Store in an airtight jar in the refrigerator for up to 5 days.
    Nutritional analysis per serving (¼ cup): calories 99, fat 10 g, saturated fat 1 g, cholesterol 0 mg, fiber 0 g, protein 0 g, carbohydrate 2 g, sodium 233 mg
  • b4226310560har citeretfor 5 år siden
    TAHINI DIPPING SAUCE

    Makes: 1½ cups Prep time: 5 minutes
    ½ cup tahini (raw if available)
    1 clove garlic
    ½ cup extra virgin olive oil
    ½ cup water
    juice of 1 lemon
    salt, to taste
    optional: 2 tablespoons fresh dill, finely chopped
    Blend all the ingredients in a blender about 2 minutes, until smooth. Store in an airtight container in the refrigerator for up to 5 days.
    Nutritional analysis per serving (2 tablespoons): calories 191, fat 21 g, saturated fat 3 g, cholesterol 0 mg, fiber 1 g, protein 1 g, carbohydrate 2 g, sodium 107 mg
    SPINACH AND WALNUT PESTO

    Makes: 1½ to 2 cups Prep time: 5 minutes
    2 to 3 cups spinach
    1 cup fresh basil leaves
    ½ cup fresh parsley
    ½ cup raw walnuts or pine nuts
    ¼ cup extra virgin olive oil
    ½ teaspoon salt
    1 clove garlic
    Place all the ingredients in a food processor and pulse to a slightly chunky consistency. Store in an airtight container in the refrigerator for up to 5 days.
    Nutritional analysis per serving (2 tablespoons): calories 107, fat 11 g, saturated fat 1 g, cholesterol 0 mg, fiber 1 g, protein 2 g, carbohydrate 2 g, sodium 156 mg
    SUN-DRIED TOMATO DIP

    Makes: 1½ cups Prep time: 10 minutes
    1 medium-to-large fresh tomato, cut into chunks
    1 cup sun-dried tomatoes, diced (see note below)
    1 clove garlic
    1 tablespoon chopped fresh parsley
  • b4226310560har citeretfor 5 år siden
    Nutritional analysis per serving (4 ounces chicken, 1 tablespoon pesto): calories 211, fat 12 g, saturated fat 2 g, cholesterol 66 mg, fiber 1 g, protein 26 g, carbohydrate 2 g, sodium 563 mg
    SAUTÉED WATERCRESS AND SPINACH

    Serves: 4 Prep time: 5 minutes Cook time: 5 minutes
    1 tablespoon extra virgin olive oil
    2 cups fresh watercress
    8 cups fresh spinach
    salt, to taste
    In a large sauté pan, heat the olive oil over medium heat. Add the watercress and sauté until tender, about 3 minutes. Remove pan from the heat and stir in the spinach to wilt. Season with salt.
    Nutritional analysis per serving (1 cup): calories 46, fat 4 g, saturated fat 1 g, cholesterol 0 mg, fiber 1 g, protein 2 g, carbohydrate 2 g, sodium 54 mg
    GRILLED TOFU WITH BASIL PESTO

    Serves: 4 Prep time: 15 minutes Cook time: 10 minutes
    3 tablespoons low-sodium, gluten-free tamari
    2 tablespoons sesame oil
    16 ounces organic firm tofu, cut into 8 slices
    2 medium zucchini, sliced on the bias into ¼-inch slices
    1 bunch (approximately 3 cups) fresh basil
    2 cloves garlic, chopped
    ½-inch piece fresh gingerroot, peeled and chopped
    3 scallions, chopped
    ¼ cup raw pine nuts or walnuts
    ½ cup extra virgin olive oil (reserve 1 tablespoon)
    salt and freshly ground black pepper, to taste
    4 ounces arugula or other salad greens
    PREPARE THE TOFU AND ZUCCHINI:

    Combine the tamari and sesame oil in a shallow bowl. Place the tofu slices and zucchini in the bowl and let marinate for 10 minutes. Heat a grill or grill pan to medium heat and cook the zucchini first, about 2 minutes on each side. Set aside. Grill the tofu for about 3 minutes on each side and set aside.
    PREPARE THE PESTO:

    Combine the basil, garlic, ginger, scallions, pine nuts or walnuts, and olive oil (reserving 1 tablespoon of the oil) in a food processor and pulse until smooth. If the consistency is too thick, thin it with a little water. Season with salt and pepper.
    ASSEMBLE THE DISH:

    Toss the arugula or other salad greens with the reserved 1 tablespoon olive oil and divide among 4 plates. Arrange the tofu and zucchini on top and drizzle with the pesto.
    Nutritional analysis per serving (2 slices tofu, ¼ zucchini): calories 458, fat 25 g, saturated fat 6 g, cholesterol 0 mg, fiber 4 g, protein 15 g, carbohydrate 10 g, sodium 549 mg
    DIPS AND SPREADS

    HOMEMADE OLIVE TAPENADE

    Makes: 2 cups Prep time: 5 minutes
    2 cups pitted Kalamata olives
    3 cloves garlic
    1 cup extra virgin olive oil
    ¼ cup chopped fresh parsley
    1 teaspoon chopped fresh thyme
    1 teaspoon chopped fresh rosemary
    zest of 1 lemon, plus juice of ½ lemon
    freshly ground black pepper, to taste
    Place all the ingredients in a food processor and process for about 2 minutes. Store in an airtight container in the refrigerator for up to 5 days.
    Nutritional analysis per serving (¼ cup): calories 172, fat 19 g, saturated fat 3 g, cholesterol 0 mg, fiber 1 g, protein 0 g, carbohydrate 1 g, sodium 197 mg

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