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Lustig Robert H. - The fat chance cookbook : more than 100 recipes ready in under 30 minutes to help you lose the sugar and the weight

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Lustig Robert H. The fat chance cookbook : more than 100 recipes ready in under 30 minutes to help you lose the sugar and the weight
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The companion cookbook to the New York Times bestseller Fat Chance
Fat Chance became an instant New York Times bestseller. Robert Lustigs message that the increased sugar in our diets has led to the pandemic of chronic disease over the last thirty years captured our national attention.
Now, in The Fat Chance Cookbook, Lustig helps us put this information into action for ourselves. With more than 100 recipes as well as meal plans, nutritional analyses, shopping lists, and food swaps, he shows us easy ways to drastically reduce sugar and increase fiber to lose weight and regain health both for ourselves and for our families. Lustig also shows us how to navigate the grocery store with handy lists for stocking the pantry as well as how to read a food label in order to find hidden sugars and evaluate fiber content.
Accessible, affordable, and geared toward lasting results, The Fat Chance Cookbook will be a fun and easy roadmap to better health for the whole family

Lustig Robert H.: author's other books


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ALSO BY ROBERT H LUSTIG Fat Chance Sugar Has 56 Names HUDSON STREET PRESS - photo 1

ALSO BY ROBERT H. LUSTIG

Fat Chance

Sugar Has 56 Names

The fat chance cookbook more than 100 recipes ready in under 30 minutes to help you lose the sugar and the weight - image 2

HUDSON STREET PRESS

Published by the Penguin Group

Penguin Group (USA) LLC

375 Hudson Street

New York, New York I 0014

The fat chance cookbook more than 100 recipes ready in under 30 minutes to help you lose the sugar and the weight - image 3

USA | Canada | UK | Ireland | Australia | New Zealand | India | South Africa | China

penguin. com

A Penguin Random House Company

First published by Hudson Street Press, a member of Penguin Group (USA) LLC, 2014

Copyright 2013 by Robert H. Lustig

Penguin supports copyright. Copyright fuels creativity, encourages diverse voices, promotes free speech, and creates a vibrant culture. Thank you for buying an authorized edition of this book and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without permission. You are supporting writers and allowing Penguin to continue to publish books for every reader.

REGISTERED TRADEMARKMARCA REGISTRADA ISBN 978-1-59463-294-5 eBook ISBN - photo 4 REGISTERED TRADEMARKMARCA REGISTRADA

ISBN 978-1-59463-294-5

eBook ISBN 978-0-698-15363-9

The recipes contained in this book are to be followed exactly as written. The Publisher is not responsible for your specific health or allergy needs that may require medical supervision. The Publisher is not responsible for any adverse reactions to the recipes contained in this book.

While the author has made every effort to provide accurate telephone numbers, Internet addresses, and other contact information at the time of publication, neither the publisher nor the author assumes any responsibility for errors or for changes that occur after publication. Further, publisher does not have any control over and does not assume any responsibility for author or third-party Web sites or their content.

Version_1

CONTENTS
ACKNOWLEDGMENTS

T his book is the culmination of the hard work of the three authors but also of the three families that support them and eat and drink with them. Robert lives and cooks with Julie, his wife of nineteen years, and their two amazing children, Miriam (fourteen) and Meredith (eight). All are on board. Julie was the brain trust behind the recent e-book Sugar Has 56 Names: A Shoppers Guide. Meredith wants to be a chef and has already decided shes opening an Italian restaurant when she grows up. But it will go light on the pasta and no panna cotta .

Cindy and her husband, Lance, a pediatrician, live in Walnut Creek, California, twenty miles east of San Francisco. Cindy and Lance have a blended family of eight children: daughters Danielle, Rose, Jennifer, and Sarah, and sons Joe, Zack, Alex, and Ben. They have nine grandchildren and three on the way. Lance helps Cindy run the family restaurant, Sunrise Bistro. Cindy loves cooking in general, but especially with her family. Her grandkids love picking tomatoes, raspberries, and strawberries in her large kitchen garden. They clamor for ricotta gnocchi and multi-grain pizza (both recipes are in this book), not cookies and candy.

Heather lives just a few blocks from Rob with her husband, Pete, an editor at Bloomberg News, and her daughter Erin (twelve), who loves sugar but knows she needs to limit it. When Pete and Heather met, Pete thought two Big Macs and a shake was a good meal. Suffice to say, hes changed a lot in the last twenty-five years! Erin, like Meredith, loves to cook. Her specialties so far are whole-grain bread, salad, and spaghetti sauce.

And finally, major kudos to Cindys Kitchen Helpers, the people who did the heavy lifting to make this book a reality. Assistant Kristin Zellhart, fellow teachers Pam Deane and Patrick Oliver, the nutritionists who helped compile the USDA nutritional information for each dish, and all the kids in Cindys classeswithout them, this book would never have happened.

Dedicated to my late father, Richard Lustig (19272013), who was my biggest fan. During his life, he battled all forms of adversity, and somehow beat the odds and came out on top. Every time I came up against it, Id ask What would Dad do? and he always showed me the way forward. I was his biggest fan and he was my hero. I will miss him for the rest of my life.

CHAPTER 1 COOK OR BE COOKED H ow many times have you had or heard these - photo 5
CHAPTER 1
COOK OR BE COOKED

H ow many times have you had, or heard, these conversations?

I know Im carrying extra weight, but I just cant lose it.

Or:

I lost twenty pounds last year, but Ive gained it all back and then some.

Or:

My doctor just told me that if I dont watch my diet and start exercising, Im on my way to developing diabetes.

This cookbook has been written to end those conversations. It will teach you to reorient your food life and your life in general. It will help you feel better, live healthier, be more productive, andbelieve it or notlose weight without dieting. You will be able to do this by taking advantage of the hormones that control energy balance and satiety, the feeling of being full.

Drafted with my dear friend, chef Cindy Gershen, these dishes are down-to-earth, decidedly easy, and delicious. The recipes either minimize or eliminate the ingredients that do damage to our bodies and our health: fructose (the sweet molecule that makes up refined sugar); refined carbohydrates; and processed (fiberless) foods of all kinds. They emphasize ingredients that will help your body recalibrate how it uses energy and stores fat: whole grains, whole vegetables (peels and all!), fiber, omega-3 fatty acids, and high-quality protein. And here is a huge plus: most of them can be made in less than thirty minutes of active cooking time.

These recipes have not been pulled out of thin air. They are based on the science I outlined in my first book about the obesity and diabetes pandemics, Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity, and Disease. They have been drawn from the more than thirty years of experience that Cindy has had as a successful restaurateur and caterer in the San Francisco Bay Area, where we both live.

WHY THIS COOKBOOK?

Frankly, you need this cookbook, no matter what your weight. Its not just because the way most of us are eating today is making us fat. Even more alarming, the Industrial Global Diet is making us seriously ill. As I explain more fully in Fat Chance, 40 percent of normal-weight Americans suffer from the same diseases as the obese: type 2 diabetes, lipid disorders, hypertension, heart disease, cancer, and dementia. Being thin or normal weight is not a Get Out of Jail Free card.

This affects all of us, doctors included. For instance, my friend, colleague, and noted surgeon turned nutrition scientist Dr. Peter Attia discovered that he was prediabetic, even though he is young, slender, and exercises three or four hours a day. Dr. Attia recounted his personal experience with prediabetes in a TEDMED talk: http://www.ted.com/talks/peter_attia_what_if_we_re_wrong_about_diabetes.html. He lost forty pounds and reversed his prediabetes with improvements in his diet.

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