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    The Freedom Diet Cookbook
    The Freedom Diet Cookbook
    The Freedom Diet Cookbook
    Ebook409 pages2 hours

    The Freedom Diet Cookbook

    By Jessica Black

    ()

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    About this ebook

    The Freedom Diet Cookbook is the companion book to Dr. Jessica Black's The Freedom Diet and contains over 100 new recipes to include during the sixty day The Freedom Diet program and beyond. Recipes with nutritional information include breakfast foods, snacks, desserts, appetizers, entrees, soups, and beverages. The Freedom Diet Cookbook is an indespensable resource for following Dr. Black's plan for a happier, healthier and skinnier you.
    LanguageEnglish
    PublisherTurner Publishing Company
    Release dateMar 22, 2016
    ISBN9781681623252
    The Freedom Diet Cookbook
    Author

    Jessica Black

    Jessica Black co-founded and runs a primary care center, A Family Healing Center, which has become a residency site associated with the National College of Naturopathic Medicine. Dr. Black specializes in women's medicine, including natural hormone balancing for menopause and childhood wellness, including chronic asthma and acute and chronic illness in children. In 2010, she co-authored Living with Crohn's and Colitis: A Comprehensive Naturopathic Guide for Complete Digestive Wellness with Dede Cummings. In 2010, Dr. Black also acted as the naturopathic advisor for MamaBaby Haiti, a non-profit organization that provides birthing and pediatric care to the people of Haiti. She continues to share her passion for health through writing and, in 2012, published the follow-up to the first edition of The Anti-Inflammation Diet and Recipe Book, More Anti-Inflammation Diet Tips and Recipes.

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      Book preview

      The Freedom Diet Cookbook - Jessica Black

      INTRODUCTION

      The Freedom Diet is a way to transform your life for the better. I have been prescribing this diet for years in my practice, and I have seen amazing health transitions. In fact, I have advocated dietary changes to my patients for my entire time in practice because I feel that a good diet lays the best foundation possible for medicines and other therapies to work more effectively.

      Cleaning up your diet is one of the most important things you can do for your health. The state of our society’s health is deteriorating, and one major cause is the dietary choices that many people make, unfortunately from the time they’re very young. The prevalence of diabetes and obesity in our country is depressing. Sugar is consumed by children and teenagers in great quantities. Fried foods, processed foods, foods with additives, and other detrimental foods are widespread throughout the world. The number-one cause of death in the world is heart disease, and numerous studies support the idea that diet and lifestyle changes can be just as or more effective than pharmaceutical medications targeted to reducing cardiovascular risk. When you take a pharmaceutical medication, it has only one targeted effect. But when you start exercising regularly and consuming healthy foods, you not only reduce cardiovascular risk; you also experience body-wide benefits.

      The Freedom Diet was designed as an aggressive sixty-day plan to reduce blood sugar and insulin resistance. As I prescribed it to more people, I found the benefits to be tremendous. I started recommending it to a broader population and noticed that most people benefited. The Freedom Diet helps people lose weight, feel better, decrease their risk for chronic disease, reduce blood sugar, and often reduce pain. If you strictly stick to the plan for sixty days, you will see benefits. To enjoy the full advantage the program has to offer, especially if you are trying to reverse diabetes or bring down your blood sugar levels, then also consider trying the Glucose Freedom Supplement that is part of the complete sixty-day plan. You can read more about the supplement plan in the accompanying book The Freedom Diet, or at my website, www.drjessicablack.com.

      What should you do after you have completed the sixty-day challenge? Simply said, maintain the diet as well as you can. You can either stick with the Freedom Diet for longer, or you can transition into the Anti-Inflammation Diet (the topic of two of my earlier books), which allows a larger range of foods to choose from. Whatever you choose, remember to commit to it for the rest of your life (at least most of the time). If you find that you’ve had a day when you didn’t do well, simply pick up the next day and do better. Don’t let bad habits creep back in, and if they do, recognize them and do something about it. Surround yourself with other people interested in changing their health through better diet, and discuss and exchange recipes with them. Find an exercise buddy, and commit to working out or walking together a few days per week. These strategies can help keep you engaged while you’re on your new path to improved health and lifestyle habits.

      BE PREPARED AND DON’T BE AFRAID

      Success is no accident. It is hard work, perseverance,

      learning, studying, sacrifice, and most of all, love

      of what you are doing or learning to do.

      — PELE

      Here are a few hints to help you with the Freedom Diet. Initially it can be really hard to give up sweets; therefore, it is most important to strictly avoid all sugar for at least the first thirty days. After that, your sugar cravings will most likely decrease considerably. If you keep eating sugar, then you may continue to be plagued with cravings .

      I love food and food preparation. You might find me geeking out in the kitchen store over the best new slicer or a unique new pan, but I try to keep my supplies simple. I like having a good knife and cutting board and a few nice pans. I use cast iron because I inherited them from my husband’s grandmother, and they are well-cured and relatively nonstick. I also have a cast-iron wok that I use occasionally.

      I can guarantee that anyone who eats eight cups of vegetables per day for a few weeks will experience some sort of improvement in their health. The main problem people encounter when first boosting their vegetable intake is that their digestion may not be ready for the change, causing them to feel awfully gassy. The simple solution is to steam all your vegetables (except salad greens ), which will aid your digestion.

      You will find that the recipes offer easy suggestions to help you see that cooking can be rather quick and uncomplicated, especially when you use simple ingredients.

      Taking lunches and snacks along with you when you leave the house prevents you from getting lost in the American wasteland of fast food if you become urgently hungry. Resisting the temptations of sweets and treats at work takes willpower and backbone. Understanding creates willpower—understanding the risks involved in making poor food choices and the risk inflammation and elevated blood sugar pose to your long-term health, and understanding how great it feels to enjoy vibrant health and well-being.

      Finally, do the best you can, and don’t beat yourself up along the way. If you make a mistake, pull yourself up, brush yourself off, and keep going. Know that with any change, you are bound to make mistakes. Don’t be afraid to fail. Behind every success often lie a significant number of failures. Be creative. Don’t think you have to follow the recipes or the lifestyle plan verbatim. Make them your own thing. Create your own meals from the ideas presented in this book, and learn to season foods in your own unique way. Experiment a lot! Your experiments may result in the occasional funny moment in your kitchen or at the dinner table with your family, but they will also force you to learn and improve your skills.

      NAVIGATING FOOD CHOICES

      Food is prepared in many ways. Sometimes the method of food preparation can interfere with the food’s quality and nutrient content. Below are my suggestions for choosing foods that are as natural and nutrient-dense as possible. The main goal with this food plan is to get back to our roots. That means greatly reducing or eliminating consumption of artificial additives, chemicals, preservatives, and unnatural substances, many of which have been linked to cancer and other illnesses.

      •  Filter your drinking and cooking water. Consider this a golden rule in your kitchen and for your family. Plain tap water simply contains too many chemicals that can affect your health, such as heavy metals, hormones, residues from chemicals used in treatment facilities, and farming chemicals. Furthermore, the balance of minerals in your water may be off. A filter can help remove unwanted chemicals and correct imbalances. Many different types of water filters are available; spend some time researching them before purchasing one. You can begin with a simple system, like a Brita pitcher, which utilizes a carbon filter, but for the long term consider going with a more advanced filtration system for your entire home.

      •  Organic meat is best. Organic meat is free of toxic chemicals. If you can’t always find organic meat, then look for hormone-free meat. Organic meat usually comes from animals that have been grass fed or, in the case of poultry, have been given feed free of additives such as antibiotics. Grass-fed animal proteins are better than proteins from grain-fed animals. Cattle and buffalo were meant to graze on grass, and that is what they do for most of their lives. Most commercially raised cattle will graze on grass but will be finished off in the last months of their lives with grains such as corn to increase their weight and fat content. The meat taste we have grown to love as Americans comes from this extra fat content. Grass-fed animals are leaner; they have ⅓ to ½ the fat of grain-fed animals of the same size. The meat from grass-fed animals is higher in good nutrients: Beef from a grass-fed cow has three times the vitamin E content and is higher in omega-3 fatty acids, providing a better omega-3 to omega-6 ratio, than beef from a grain-fed cow. Grass-fed beef also has a higher content of conjugated linoleic acid (CLA), a lesser-known but important group of polyunsaturated fatty acids found in beef, lamb, and dairy products. The less our farming practices adhere to an animal’s natural growth and development patterns, the greater the risk of something going wrong, such as the meat being contaminated or the animal getting sick. It is also important to avoid meat from animals that have been fed antibiotics or hormones or have spent time around pesticides. Hormones fed to animals are used to increase their growth, but they are detrimental to health. Many of the common cancers, such as prostate, breast, and ovarian cancers, are often directly related to excess hormone influence.

      •  Whenever possible, choose organic vegetables and fruits. Produce is best purchased fresh and local. A few vegetables and fruits, such as peas and berries, may be purchased frozen for ease of use. Never buy canned vegetables and fruits, with the exception of canned tomatoes on rare occasions. If you are on a tight budget and organic produce seems out of reach cost-wise, be aware that there are a few fruits and vegetables that are more important to purchase organic because they are heavily sprayed with chemicals when grown following conventional methods. A comprehensive list of both the cleanest and the most contaminated fruits and vegetables can be found at the website of the Environmental Working Group: www.ewg.org/foodnews/summary.

      •  Use Real Salt over other types of sea salt or table salt. Many table salts contain added anticaking agents or dextrose, which is a potato sugar. Other types of sea salt are sometimes more processed and may not offer the variety of minerals that Real Salt does. Real Salt brand sea salt comes from Redmond, Utah, and has a distinct, rich taste. Its off-white color comes from the many trace minerals (as many as sixty different ones) that are present in the salt. Himalayan or Celtic salts are also acceptable, but I prefer using a salt local to our region rather than from other parts of the world.

      •  Buy fresh foods over canned. Exceptions to this guideline include coconut milk, canned wild-caught salmon, and beans (occasionally) when you are in a pinch and haven’t soaked any.

      •  Purchase wild-caught fish instead of farm-raised. Wild fish contains significantly higher levels of omega-3 fatty acids, the important fats that help our bodies ward off cancer and other inflammatory illnesses. They are also extremely important in supporting brain function and helping maintain memory and cognitive ability into older age. Farmed fish such as salmon often contains dyes to make it appear rich in omega-3 fatty acids.

      •  Avoid processed foods as much as possible. Chips, boxed foods, prepared meals, cold cuts, hot dogs, frozen pizzas, frozen snacks, SpaghettiOs, and prepared macaroni and cheese are just some examples of processed foods that should be avoided.

      FOOD ITEMS TO KEEP

      ON HAND/SHOPPING LIST

      Below is a list of some helpful items to keep in your kitchen. Having these groceries on hand can minimize your trips to the store when you’re planning a meal and will make it easier to throw together healthy dinners spontaneously. A meal of beans and rice is an easy staple you can prepare in a pinch, even if you haven’t been able to go grocery shopping.

      •  dried grains and legumes: quinoa, lentils, white beans, garbanzo beans

      •  canned goods: salmon, beans, coconut milk

      •  dried spices: cinnamon, ginger,

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