Prevention Magazine Editors - Prevention Fiber Up Slim Down Cookbook

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Interior photographs Photo Alto,

Photographs by Mitch Mandell/Rodale Images

Book design by Carol Angstadt

Library of Congress Cataloging-in-Publication Data

Prevention fiber up slim down cookbook : a four-week plan to cut cravings and lose weight / by the Editors of Americas Leading Healthy Lifestyle Magazine.

p. cm.

Includes index.

ISBN-13 9781594868009 hardcover

ISBN-10 159486800X hardcover

ISBN-13 9781594868016 paperback

ISBN-10 1594868018 paperback

eISBN-13 9781605297781 ebook

1. High-fiber dietRecipes. 2. Reducing dietsRecipes. I. Prevention (Emmaus, Pa.) II. Title: Fiber up slim down cookbook.

RM237.6.P74 2008

641.5'63dc22

2008005503

We inspire and enable people to improve their lives and the world around them

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Welcome to Fiber Up Slim Down Cookbook! Youre about to embark on a wonderful new journey to a new, slimmer, and healthier you. And I think youll be delighted to find that path is also going to involve a lot of great-tasting food. But before we get started, lets talk a bit about fiber. I know, I know, that probably sounds like your cue to close this book, but dont. If you do, youll be missing out on one of the easiest and healthiest ways to get slimand stay that way for life.

You probably know that fiber can be filling. But did you know that it can actually dampen your cravings for fattening foods, or that it may help block absorption of calories? But thats not all. Research shows that getting the right amount of dietary fiber can have profound health benefits as well. Plenty of studies, for example, tie fiber to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.

If youve been told by your doctor to eat more fiber to lose weight or otherwise improve your health, youve probably made the common mistake of overdoing it. You jump on board with the best intentions and start working in fiber-packed foodsand even supplementsat every opportunity. And if youre like most people, you probably ended up with a lot of gastrointestinal issues and the very firm belief that a high-fiber diet is boring and flavorless. This cookbook is going to change your thinking. Its based on a plan that gradually increases your fiber intake meal by meal, so you can follow doctors orders without throwing your digestive system into a tailspin.

Heres how it works. For the next 4 weeks, youll focus on boosting the fiber content at a different mealtime each week. Naturally, well start with breakfast in week one since its such an easy meal to make over, and the benefits of a healthy serving of fiber are most noticeable throughout the day. The next week well concentrate on snacksyes, you read that right. Snacks are actually an important feature of this diet because the right amount of fiber can play a major role in keeping your appetite in check. Week three is devoted to salads, sandwiches, and soups, many of which are portable and perfect for lunchtime meals. We save dinner for the last week because its one of the most challenging meals for most of us to change, especially if youre cooking for family members, like to eat out, or find yourself relying on takeout too often due to a busy schedule. However, after 3 weeks of gradually fiberizing your meals, I predict youll be much better prepared to serve a healthy meal at the end of the day.

Of course, each week youll also find dozens of delicious new recipes and plenty of tips to help make the transition even easier. And youll get the incredible health and weight loss benefits of fiber without having to count calories, carbohydrates, or glycemic index (GI) values. At the end of 4 weeks, your body will be completely adjusted to your new high-fiber lifestyle, and you can follow our delicious high-fiber menu plan to keep losing up to 2 pounds a week.

As we all know, for any weight loss plan to work, the food has to taste great. Why else would you want to stay on it? And when it comes to delicious recipes, this is where Prevention shines. Each recipe was carefully developed and tested to put flavor first. Youll find dozens of tasty new favorites like Curried Beef with Pineapple, Coconut, and Brown Basmati Rice or Tuscan-Style Stuffed Peppers that features a delicious fiber-rich mix of brown rice and golden raisins.

And if youre feeding a household, youll be glad to know theres no need to cook separate meals. This book is full of delicious family-friendly foods like Roasted Sweet and Russet Potato Salad and Moms Turkey Meatloaf with a ketchup glaze. Best of all, weve found plenty of great ways to sneak some fiber into snacks and sweet treats, too. You wont believe how we were even able to get fiber into desserts like GingerSweet Potato Cheesecake. (Hint: Its in the crust!) Look for that recipe in the bonus chapter we created for those special occasions when you want to enjoy your success. Once you have the power of fiber on your side, there are sure to be plenty of good things to celebrate.

Heres to the new you!