Mark Hyman - The Blood Sugar Solution Cookbook

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Copyright 2013 by Hyman Enterprises LLC

Cover design by Lindsey Andrews; photograph by Jonathan Heindemause

Cover copyright 2013 by Hachette Book Group, Inc.

All rights reserved. In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and electronic sharing of any part of this book without the permission of the publisher constitute unlawful piracy and theft of the authors intellectual property. If you would like to use material from the book (other than for review purposes), prior written permission must be obtained by contacting the publisher at permissions@hbgusa.com. Thank you for your support of the authors rights.

Little, Brown and Company

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First e-book edition: February 2013

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Photographs by Jonathan Heindemause

ISBN 978-0-316-24817-4

The Blood Sugar Solution

UltraPrevention

UltraMetabolism

The Five Forces of Wellness (CD)

The UltraMetabolism Cookbook

The UltraThyroid Solution

The UltraSimple Diet

The UltraSimple Challenge (DVD)

The UltraMind Solution

Six Weeks to an UltraMind (CD)

UltraCalm (CD)

For all those who seek to take back their health

This cookbook is designed to be used alone, and if you follow the recipes and the program, it will work on its own. But there is so much more to share and explain about how and why this program works, and additional tools and resources to help you succeed. I encourage you to review my book The Blood Sugar Solution, join our online community, and get free access to hundreds of videos, including my cooking videos. You will also get access to health-tracking tools to track your diet, exercise, measurements, and lab tests, as well as a guide to what tests to take, tips on how to work with your doctor to get what you need, information about supplements, and more. You can access nutrition and life coaching, a rich assortment of articles and educational materials, and even additional recipes. In addition, the online UltraWellness Community is made up of tens of thousands of people just like you who help guide, support, and encourage one another as they work through many of the same issues. And for those who need a bit more support, I lead a 12-week online course on the Blood Sugar Solutiongo to bloodsugarsolution.com to learn more. My goal is for you to say, I didnt know I was feeling so bad until I started feeling so good.

The cure for what ails usboth in our bodies and in our nationcan be found in the kitchen. It is a place to rebuild community and connection, strengthen bonds with family and friends, teach life-giving skills to our children, enrich and nourish our bodies and our souls. Yet, in the twenty-first century, our kitchens (and our taste buds) have been hijacked by the food industry. In 1900 only 2 percent of meals were eaten outside of the home; today that number is over 50 percent.

The foodlike substances proffered by the industrial food system trick our taste buds into momentary pleasure. But our biology rejects the junk forced on our genes and on our hormonal and biochemical pathways. Your tongue can be fooled and your brain can become addicted to the slick combinations of fat, sugar, and salt pumped into factory-made foods, but your biochemistry cannot handle these foods, and the result is the disaster we have in America today70 percent of us are overweight, and obesity rates are expected to top 42 percent by the end of the next decade (up from only 13 percent in 1960).

Today one in two Americans has either pre-diabetes or diabetes. In less than a decade the rate of pre-diabetes or diabetes in teenagers has risen from 9 percent to 23 percent. Really? Almost one in four kids has pre-diabetes or type 2 diabetes? Yes, and perhaps even more shocking, 37 percent of kids at a normal weight have one or more cardiovascular risk factors such as high blood pressure, high cholesterol, or high blood sugar, because even though factory food doesnt necessarily make you fat, it does make you sick! The food industry taxes our health and mortgages our childrens futures. Obese children will earn less, suffer more, and die younger.

It is time to take back our kitchens and our homes. Transforming the food industry seems like a gigantic undertaking, but it is in fact an easy fix. The solution is in our shopping carts, our refrigerators, and our cupboardsand on our dining room tables. This is where the power is. It is the hundreds of small choices you make every day, choices that will topple the monolithic food industry.

We need a revolution. Cooking real food is a revolutionary act. We have lost the means to care for ourselves. We have now raised the second generation of Americans who dont know how to cook. The average child in America doesnt know how to identify even the most basic vegetables and fruit; our kids dont know where their food comes from or even that it grows on a farm. Cooking means microwaving. Food comes in boxes, plastic bags, and cans. Reading labels is supremely unhelpful in identifying the source of most foodsthe ingredients are mostly factory-made science projects with a remote and unrecognizable lineage to real food.

We are brainwashed into thinking that cooking real food costs too much, is too hard, and takes too long. Hence, we rely on inexpensive convenience foods. But these arent so convenient when we become dependent on hundreds of dollars of medication a month, when we cant work because we are sick and fat and sluggish, or when we feel so bad we cant enjoy life anymore. The average American spends eight hours a day in front of a screen (mostly the television) and spends more time watching cooking shows than actually cooking.

Convenience is killing us.

In fact, real food can be inexpensive. Choosing simple ingredients, cooking from scratch, shopping at discount club stores, and getting produce from community supported agriculture associations (CSAs), community gardens, or co-ops all build health and community and save money. Europeans spend nearly 20 percent of their income on food, Americans only about 9 percent. Food is the best investment in your health.