Dr Joey Shulman - Healthy Sin Foods

HEALTHY SIN FOODS

also by Dr. Joey Shulman, DC

Winning the Food Fight: Every Parents Guide to Raising a Healthy, Happy Child

The Natural Makeover Diet: 4 Steps to Inner Health and Outer Beauty

The Last 15: A Weight-Loss Breakthrough

VIKING CANADA

Published by the Penguin Group

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Penguin Books Ltd, Registered Offices: 80 Strand, London WC2R 0RL, England

First published 2009

1 2 3 4 5 6 7 8 9 10

Copyright Dr. Joey Shulman, 2009

Back-cover photos depict recipes on p. 239 (salmon spa cakes),
p. 247 (gourmet egg bake), and p. 367 (frozen lemon berry torte).

All rights reserved. Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted in any form or by any means (electronic, mechanical, photocopying, recording or otherwise), without the prior written permission of both the copyright owner and the above publisher of this book.

Manufactured in the U.S.A.

LIBRARY AND ARCHIVES CANADA CATALOGUING IN PUBLICATION

Shulman, Joey
Healthy sin foods : decadence without the guilt / Joey Shulman.

Includes index.
ISBN 978-0-670-06926-2

1. Nutrition. 2. Cookery. I. Title.

RM222.2.S489 2009 613.2 C2009-902353-9

Visit the Penguin Group (Canada) website at www.penguin.ca

Special and corporate bulk purchase rates available; please see www.penguin.ca/corporatesales
or call 1-800-810-3104, ext. 477 or 474

This book is dedicated to my two boys, Randy and Jonah, and to our new beautiful additionFaith Ella. Shes here shes finally here!

contents

introduction

W hen you hear the term healthy sin foods, you likely think, Healthy sin foods are they really possible? How can foods that taste so delectable and rich still be good for you? As youll soon discover, they can be. There are a variety of foods and recipes that are nutritious, delicious, and can even help you lose weight at the same time. In fact, Healthy Sin Foods offers mouth-watering and tasty options without the guilt!

Unfortunately, when the term health food is mentioned, most people still visualize tasteless, boiled, steamed, or dull food options. However, the notion that a nutritious diet is without appetizing taste, texture, natural sweetness (depending on the dish), and flavour is completely false. From pasta dishes to lower-fat and -calorie desserts, any recipe can be tweaked into a healthier version. Most of the food options and recipes youll find in Healthy Sin Foods are lower in calories and sodium, higher in fibre, free of trans fat, and loaded with antioxidants, vitamins, and minerals.

identifying the new weight-loss trends

After writing several books and articles on topics ranging from pediatric nutrition to hormonal weight loss, Ive gained a much deeper understanding of whats on the minds of North Americans when it comes to health care and disease prevention. Over the years, Ive received countless emails from readers detailing their positive health transformations. Ive also been privy to the needs and wants that both clients and health care practitioners determine as unfulfilled by the weight-loss industry. By listening to clients and experts alike, Ive identified two general trends.

1. People are frustrated with the ups and downs ofweight loss and feel over-whelmed by choices. While two-thirds of North Americans need to lose weight, they no longer believe or want the quick fix magic bullet approach. In fact, the majority who have been on the physical and emotional weight-loss roller coaster are seeking permanentnot temporarychange. The general trend is toward wellness and a balanced lifestyle that promotes permanent change for health and disease prevention.

2. Nobody (and I mean nobody!) wants to give up their favourite foods com-pletely. People are fed up with using deprivation to lose weight, whether it be eliminating all carbs or drinking only protein shakes. Most have also come to the conclusion that these temporary, overly restrictive approaches do not create long-lasting behavioural changes. You need an approach that allows for life events (special occasions such as seasonal holidays, birthdays, weddings, even the Super Bowl) while maintaining positive health changes. Instead of undergo-ing constant deprivation, you need to be able to cheat within reason and then get back on the health wagon. If you feel that youre in a constant state of food denial, youll eventually succumb to your old eating behaviours. Willpower gradually wanes and a Forget this bland eatinglife is too short! attitude kicks in. Then youre at risk of breaking your diet or having a full-on food binge that is emotionally and physically based. Ive observed clients gain back 10 pounds in a week!

To address these trends, I knew Healthy Sin Foods would have to provide an easy-to-follow program with delicious recipes. The goal was to share with you all the need-to-know information on nutrition that can positively affect your health, energy, mood, and weight without boring you with all the biochemistry of nutrition. Given todays hectic pacewhether youre a working mother of three or a CEO of a corporationIve presented this essential nutritional information in a clear, easily accessible, and quick-reading format. Consider this book your nutritional guide for life. If you do fall off the health wagon during a business trip or at a wedding or birthday celebration, for example, Healthy Sin Foods will help you get back on that wagon fast. Youll be able to easily understand how to use foods to regulate your hormones, which will help to balance cravings; control blood sugar, mood, and body weight; and boost energy. Ive outlined foods that help prevent disease and foods that cleanse the system, along with a detailed list of the top 50 superfoods for health and weight loss that are must-haves in your dietary rotation.

Healthy Sin Foods also provides delicious, healthy, and easy-to-make recipes, including versions of some of your old favouritesonce considered no-no foods. From healthier cookies and chicken wings to ber-nutritious salads, shakes, chicken, fish, and pasta, these dishes will put the simple and the satisfying back into your food repertoire so that youll never feel deprived. As a result, youll no longer be prone to bingeing, and as your relationship to food shifts, youll be better able to enact long-lasting behavioural changes.

Curing excusitis

How each of us looks after our health is extremely personal, and dietary approaches are no exception. I know from my clinical experience that until someone is ready to change, behavioural modifications wont last. You cant force a smoker to quit smoking, nor can you force someone with high blood pressure or excess weight to eat healthier. It must come from an inner desire to take charge.