Timothy S. Harlan, MD, FACP has counseled thousands of his patients on healthy, sustainable weight loss. Now he's compiled his best tips and recipes into a six-week plan for you to learn how to eat great food that just happens to be great for you - and if losing weight is your goal, you can do that, too.
Get the prescription for better health as well as healthy weight loss, including:
Eat more fish and less meat.
It's so simple, really, but this is probably the most powerful change that you can make in your diet. Much of the research on the benefits of fish stem from research on Inuit natives and their high consumption of salmon with a correspondingly low rate of heart disease. Over time we've come to understand that this is because they are eating fish that are high in monounsaturated fats, especially Omega 3 fats.
This is the most simple and most classic of recipes. Searing food in a pan causes the chemical process known as the maillard reaction (pronounced my-YAR).
The proteins and sugars contained in foods will react under high heat and cause browning. While you might think of this process as being what happens with your favorite steak or fish, the maillard reaction is responsible for everything from the browning of bread to roasted coffee beans.
That browning also works when searing foods in a pan to help create fantastic sauces. Scraping the browned bits from the bottom of a roasting pan or sauté pan after cooking is known as "deglazing the pan." After the food and excess fat are removed, liquid (wine, water, stock, cognac, etc.) is heated with the remaining cooking juices in the bottom of the pan. The browned bits are scraped from the bottom, becoming the base for your sauce.
No other meal plan includes making extra for lunches and leftovers later in the week. This is truly a meal plan for the Real World! Recipes include Fettuccine Alfredo, Shrimp Fried Rice, and Taco Salad.