The What to Eat When Cookbookhwadmin
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From the Publisher
Eating the When Way is actually pretty easy, and your body and appetite will adjust quickly.
GET STARTED THE WHEN WAY
The Two Major Principles
Eat only when the sun is up:
When doing so, you provide your body a specified window for eating of approximately 12 hours, depending on the time of year. More importantly, it allows for a resting period (or “fasting”). Start with 12 hours of fasting, but if you can get to 14 or 16.
Eat more earlier in the day:
You should eat most of your calories early in the day via some combo of breakfast and lunch and you should consume 80 percent of your daily calories before 3 p.m.
Five Essential Tips:
1- Record what and when you eat for four or five days so that you can observe patterns and see where you may need to shift.
2- Gradually shift your eating patterns towards the 80/20 rule: Eat 80 percent of food before 3 p.m., the remaining 20 percent before 7 p.m.
3- Scan the recipes, pick the two or three that appeal most to you. Designate a time to prepare and shop for the meals, so that you have enough food for about five or six days.
4- Make a large salad bowl full of your favorite veggies. Divide it up into portion sizes that can serve as a meal, a snack, or late-night emergency when you don’t have time to prep.
5- Look for foods in your pantry and fridge that fall on our NO list. Swap them for When Way– approved foods.
The Gear Every Kitchen Needs
Having all the ingredients you need on hand cuts down on preparation time, as does a well-outfitted kitchen. Make sure you have the following gear at the ready:
8-inch and/or 12-inch chef’s knife, 10- inch and 12-inch sauté pan, bread knife, can opener, cast-iron skillet, cooling racks, corkscrew, dry measuring cups, dutch oven, food processor, heavy-duty aluminum baking sheets, q Immersion blender q Kitchen scale, liquid measuring cup, loaf pan, locking tongs, measuring spoons, microplane grater, mixing bowls of various sizes, muffin tin, multiple high-quality polyethylene cutting boards, nonstick skillet, parchment paper, rolling pin, saucepan.
To make something sweet without sugar, use naturally occurring sugars coupled with fiber—like prunes, figs, blueberries, or raisins.
To make something moist without fat,
swap butter, unhealthy oils, and lards with fruits and veggies to moisten grains, salads, and pre-pared meals. High-moisture foods like grapes, mushrooms, green beans, peppers, tomatoes, or zucchini work well.
To make something savory without salt, use herbs, acids, and spices with heat to make dishes with complex flavors. Vinegars are a great choice for acids, as are wines. Hot or medium-hot chili peppers can reduce the desire for added sodium. Balsamic vinegar goes great on greens, especially genuine balsamic vinegars with no additives.
Examples of Easy Ingredient Conversions
The following gives approximate ingredient yields and conversions of a few common foods found throughout this book.
All conversions listed are for 1 pound of product.
Asparagus: 2 cups
Bananas: 3 bananas
Butternut Squash: 2-1/2 cups
Grapes: 3-1/2 cups Spinach (fresh): 6 cups
Keep it Clean
Why Kitchen Sanitation Is Crucial
If eating is the best part of cooking, cleaning is the worst. But when it comes to being neat in the kitchen, it’s not just about saving time; it’s also about your health. There are more than nine million cases of foodborne illness in the United Sates every year, and many of them are believed to be the result of the way. food is handled in the home.
After spending years in the operating room, kitchen sanitation is a no-brainer for Dr. C and Dr. R. Follow their best practices to keep your own kitchen safe and clean.
THE WHEN WAY RECIPES
THE WHEN WAY: A 31-DAY PLAN
One Month to Shift Your Eating Habits & Improve Your Health
Eating better, eating smarter, and eating the When Way doesn’t have to take an entire ice age to take effect. In fact, in just
one month, you can adjust your habits and eating approach so that your new normal becomes your new healthy. And you’ll reap all the benefits we have outlined—with a healthier weight, healthier organs, lower stress, lower risk of disease, and better energy.
With this 31-day plan, you’re going to gradually shift your eating habits to achieve two things: consume better foods, and maximize your chrononutrition by syncing your food intake with how your
body wants to operate.
A Few Tricks to Try if You Find Yourself Hungry
1. Add a salad or two. Actually, add as much salad as you want. Salad contains fiber and other micronutrients, but not that many calories (as long as you don’t load it up with meat and cheese and tons of creamy or sugary dressing). We are talking about lettuce and other fiber-rich vegetables, extra-virgin olive oil, and maybe balsamic vinegar.
2. Expand your plate with as many vegetables as you want. Again, vegetables are fiber rich, filling, and low in calories—provided they aren’t smothered in cheese or dressing.
3. Eat a pear for dessert; it’s a fiber-rich fruit with a good amount of sweetness. A pear or berries at the end of dinner can help satisfy cravings for sugar and make you feel full.
4. Save one of your snacks for 20 minutes before dinner.
It can take about this long for your body to feel full after you eat, so having a snack before dinner may dull your appetite and help you feel satisfied with a smaller meal.
Tips for Munchers
If you’re a late-night snacker:
We want you to count that snack as part of your dinner. Based on all the biology we describe in Chapter 3, it should be pretty clear that snacking late at night is just about the worst thing for you, as this is when insulin resistance is at its max. As a result, regular late-night snacks have no place in the When Way of eating.
If you like some crunch:
One of our favorite foods—which you can use as a go-to snack and to help you feel satisfied—is the almighty nut. We especially like walnuts, because eating them is associated with eating more fruits and vegetables, as well as with weight loss. Also, nuts (especially walnuts) are known to lower the risk of heart attacks and strokes, as well as the risk of death. Walnuts in particular are a powerhouse snack that appear to help boost four types of good gut bacteria (Faecalibacterium, Clostridium, Dialister, and Roseburia).