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Paltrow Gwyneth - The clean plate: eat, reset, heal

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Everyones busy; everyones plate is full. And there is so much thats outside our control every day. How do we begin to claim some autonomy over our health, to prioritize our own well-being? For Gwyneth Paltrow, it starts with the healing power of simple, nutrient-rich food. Her recipes focus on delicious flavors and ingredients that make clean eating doable on a daily basis. And here are her very best: a collection of 100-plus recipes and customizable meal plans that offer targeted health benefits -- and the tastes we really crave, without compromise. Reset and rebalance with nourishing meals that are flexible and easy for busy weeknights or lunches on the go, and also healthy enough for more intensive, doctor-supported cleanses. [This book] brings everything to the table--from smoothies, soups, and bowls, to comforting entres, snacks, and desserts--with the ease and flavor that we have come to expect from Paltrow and her team at GOOP. Highlights include instant favorites like Chicken Meatball Pho and Tex-Mex Cauliflower Rice Bowls, plus sweet treats like Cashew Turmeric Iced Lattes and Chocolate Chia Pudding. In addition to the cleaned-up recipes, The Clean Plate has meal plans, detoxes, and cleanses to address your health needs. Supported by Paltrows team of nutrition experts and doctors, the book offers specific eating plans focused on: fat flush (with Dr. Taz Bhatia); heavy metal detox (with Dr. James Novak); adrenal support (with Dr. Alejandro Junger); candida reset (with Dr. Amy Myers); heart health (with Dr. Steven Gundry); veg-friendly ayurveda (with Dr. Aruna Viswanathan). Full of go-to recipes and health tips, The Clean Plate is the essential cookbook for clean eating, from the biggest name in health and wellness.--;Part 1. The recipes. Breakfast -- Soups -- Salads, bowls & rolls -- A little more filling -- Drinks & snacks -- Basics -- part 2. Healing cleanses. Fat flush -- Heavy metal detox -- Adrenal support -- Candida reset -- Heart health -- Veg-friendly ayurveda.

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The advice herein is not intended to replace the services of trained health professionals, or be a substitute for medical advice. You are advised to consult with your health care professional with regard to matters relating to your health, and in particular regarding matters that may require diagnosis or medical attention.

Copyright 2019 by Gwyneth Paltrow

Photographs copyright 2019 by Ditte Isager

Cover and book design by Shubhani Sarkar, sarkardesignstudio.com

Cover copyright 2019 by Hachette Book Group, Inc.

Hachette Book Group supports the right to free expression and the value of copyright. The purpose of copyright is to encourage writers and artists to produce the creative works that enrich our culture.

The scanning, uploading, and distribution of this book without permission is a theft of the authors intellectual property. If you would like permission to use material from the book (other than for review purposes), please contact permissions@hbgusa.com. Thank you for your support of the authors rights.

Grand Central Life & Style

Hachette Book Group

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First Edition: January 2019

Grand Central Life & Style is an imprint of Grand Central Publishing. The Grand Central Life & Style name and logo are trademarks of Hachette Book Group, Inc.

The publisher is not responsible for websites (or their content) that are not owned by the publisher.

The Hachette Speakers Bureau provides a wide range of authors for speaking events. To find out more, go to www.hachettespeakersbureau.com or call (866) 376-6591.

Library of Congress Control Number: 2018953666

ISBNs: 978-1-5387-3046-1 (hardcover), 978-1-5387-3047-8 (ebook)

E3-20181127-JV-NF-ORI

ALSO BY GWYNETH PALTROW Its All Good My Fathers Daughter Its All Easy - photo 2
ALSO BY
GWYNETH PALTROW

Its All Good

My Fathers Daughter

Its All Easy

For Brad my favorite dinner companion who taught me that it is never too late - photo 3
For Brad my favorite dinner companion who taught me that it is never too late - photo 4

For Brad,

my favorite dinner companion,

who taught me that

it is never too late

to make a clean start.

And for Apple, Moses, Isabella,

and Brody.

L ife is messy Its supposed - photo 5
L ife is messy Its supposed to be Everyone I know myself included is - photo 6
L ife is messy Its supposed to be Everyone I know myself included is - photo 7
L ife is messy Its supposed to be Everyone I know myself included is - photo 8

L ife is messy. Its supposed to be. Everyone I know, myself included, is juggling too many things. But we also dont want to be told to slow down or to give something up. If anything, I hear from friends, already with full plates, about other projects theyre looking to take on: the next school event theyve signed on to work, boards theyve recently joined, causes they want to champion, or new relationships theyre investing time in. In the background of all this productivity and duty and excitement, I hear a common refrain thats all too relatable. Its typically pushed to the side, downplayed, or simply drowned out: I dont feel great.

Theres so much thats outside our control, but how do we begin to claim some autonomy over our own health and well-being? What levers can we pull that can make a difference in how we feel? And how do we do this without sacrificing, without saying no to the things we want to say yes to, without pulling back at the office or at home or anywhere else?

Everyones toolbox for optimal wellness looks different. For me, the most powerful reset button is food. I dont know any magic bullets, but eating clean comes close. (Although I have to say that good sleep is high up on the list for me, too.) Theres a marked difference, for the better, in how I feel, and to a lesser degree how I look, when Im eating at least fairly clean.

When I say clean, a lot of people picture me living off foods like kale, oat milk, kelp powder, wheatgrassand who knows what other foods that I would never actually eat. I also typically do a cleanse only once a year, which is not about punishing my body for enjoying things like burgers and whiskey the rest of the year. Eating clean as a baseline, or full-on, for a set period of time isnt a moral choice, and it shouldnt have to feel like an act of deprivation.

Of course, I see why it looks that way. At the core of almost every cleanse Ive tried thats workedin at least giving me more energyis cutting out a specified set of ingredients from your diet for a set amount of time. The ingredients excluded on most cleanses are processed foods and sugars, gluten, dairy, red meat, soy, peanuts, nightshades, alcohol, and caffeine. In general, these foods are more likely to be associated with sensitivities, inflammatory reactions, and ) has called them toxic triggers, which, he explains, can compromise the integrity of the gut lining and health of the intestinal flora. You may have heard the functional medicine phrase leaky guta condition in which the gut lining is perforatedwhich is thought to be connected to a host of health issues. Dr. Junger has explained to me that the gut is the most complex system in the bodyit processes food, absorbs nutrients, eliminates toxins, helps to regulate mood, and is home to about 70 percent of our immune system and a nervous system larger than the one inside our skulls.

It makes sense: When the gut is off, the body isnt running optimally. And when people eliminate or at least limit their toxic triggers, the results can be dramatic and all-encompassingsome notice improvements in their skin complexion, others less bloat, and some a more level mood, for starters. But maybe the most rewarding effect of switching to a cleaner diet is the ability to better tune into what your body likes and what it prefers to do without. If you dont know if youre sensitive to cheese or nightshades like eggplants, removing basic inflammatory triggers for an extended period of time (twenty-one days seems to be a threshold) gives you a cleaner slate to find out. After, assuming you have the time and patience to reintroduce food groups one at a time, you can see how each ingredient affects you or not. (I also recommend getting tested for food sensitivities and allergies if its a concern.)

Admittedly, part of the reason eating clean is associated with deprivation is that, once you remove things like mozzarella and pasta, the food offerings on the table have not traditionally been all that exciting. This was partly the impetus behind my cookbook Its All Good

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