Just Tell Me What to Eat!

by Harlan, Timothy S., M.D.

• ISBN13: 9780738215594
• ISBN10: 0738215597
• Format: Paperback
• Copyright: 2012-09-11
• Publisher: Da Capo Lifelong

Summary

From a physician and Emmy-winning chef, an eight-week Mediterranean cooking plan for permanent weight control and protection from diabetes, heart disease, and cancer.

Author Biography

Timothy S. Harlan, MD, also known as Dr. Gourmet, is the Executive Director for the Tulane University Center for Culinary Medicine and a chef, practicing internist, professor, columnist, and Emmy-winning television personality. He lives in New Orleans.

Table of Contents

Acknowledgments	p. vii
Introduction	p. 1
Week 1 Goals	p. 15
Eat Whole Grains with Some Protein and Fruit for Breakfast (and Don't Skip Breakfast!)	p. 18
Fettuccine Alfredo with Shrimp and Broccoli	p. 23
You Must Make Your Own Lunch	p. 25
Roasted Salmon and Corn Relish	p. 27
Arrange Your Dinner Plate	p. 29
Lentil Chili and Salad with Tomato-Chive Dressing	p. 32
How Much Should You Really Weigh?	p. 34
Blackened Redfish, Dirty Rice, and Maple-Sweetened Collard Greens	p. 38
Set Realistic Goals and Put Your Goals in Motion	p. 42
Leftover Lentil Chili and Salad with Tomato-Chive Dressing	p. 46
Readjust Your Goals over Time	p. 47
Asian Peanut Chicken with Noodles	p. 49
Keep a Diet and Exercise Diary	p. 51
Barbecue Chicken Pizza	p. 53
Week 2 Goals	p. 59
Plan Your Meals	p. 62
Fettuccine with Roasted Eggplant and Broccoli	p. 64
Just What the Heck Is a Calorie? And How Many Do You Need?	p. 66
Garlic-Lime Flank Steak, Mashed Yams, and Herbed Zucchini	p. 69
Eat Fewer Calories, Lose Weight!	p. 72
Cashew Chicken	p. 74
Embrace Healthy Fats	p. 76
Whitefish in Foil with Vegetables and Tomato Sauce and Caesar Salad	p. 80
Reduce Your Saturated Fat and Eliminate Trans Fats	p. 83
Philly Cheese Steak and Waldorf Salad	p. 86
Carbs Are Good for You, Too	p. 89
Salmon-Squash Risotto	p. 92
Double Your Fiber	p. 94
Leftover Salmon-Squash Risotto	p. 95
Week 3 Goals	p. 97
Read Every Food Label Carefully	p. 98
Sloppy Joes and Salad with Thousand Island Dressing	p. 104
Hold the Salt	p. 107
Black Bean and Corn Taco Salad	p. 109
Look at Sodium on Food Labels	p. 111
Pizza with Thai Peanut Sauce and Scallops	p. 113
Cholesterol Is Okay!	p. 115
White Bean Chili and Salad with Thousand Island Dressing	p. 120
Measure Your Ingredients	p. 122
Grouper with White Beans and Tomato Vinaigrette	p. 124
Portion-Size Yourself	p. 125
Leftover White Bean Chili and Parmesan Squash	p. 129
Clean Out Your Pantry	p. 130
Pumpkin-Crusted Trout with Lemon Sauce, Wild Rice, and Roasted Tomatoes	p. 132
Week 4 Goals	p. 137
Go Mediterranean	p. 138
Oven-Fried Chicken and Roasted Corn on the Cob with Pan-Grilled Broccoli	p. 143
The Dr. Gourmet Pantry: Make a List of the Vegetables You Like, and Eat Them	p. 146
Eggplant Parmesan	p. 149
The Dr. Gourmet Pantry: Eat Fruit and Nuts	p. 150
Shrimp Fried Rice	p. 155
The Dr. Gourmet Pantry: Eat Cereals and Whole Grains	p. 157
Spring Barley Salad	p. 162
The Dr. Gourmet Pantry: Eat Legumes	p. 164
Seared Salmon and Chickpea Salad	p. 166
The Dr. Gourmet Pantry: Eat Fish	p. 168
Oven-Fried Fish with Yam Home Fries and Pan-Grilled Asparagus	p. 173
The Dr. Gourmet Pantry: Reduced-Fat Dairy	p. 176
Beef Stroganoff with Egg Noodles	p. 180
Week 5 Goals	p. 183
The Dr. Gourmet Pantry: Eat Olive Oil (and Other Healthy Fats)	p. 185
Seared Halibut with Basil Oil, Savory Lemon Rice, and Side Salad with Honey Mustard Dressing	p. 189
The Dr. Gourmet Pantry: Eat Meat the Mediterranean Way	p. 192
Leftover Beef Stroganoff with Egg Noodles	p. 196
How to Make Dinner When You're Busy	p. 197
Shrimp Enchiladas	p. 199
Drink Alcohol If You Like, but Only in Moderation	p. 201
Portobello Burger and Spiced Snap Peas	p. 204
What About Dessert?	p. 206
Paella and Crème Brûlée	p. 208
Snacking Is Essential-Just Keep the Right Snacks on Hand	p. 212
Baked Ziti	p. 214
Your Key to Eating Healthy Is Understanding Taste	p. 216
Leftover Paella	p. 220
Week 6 Goals	p. 221
Don't Eat Fast Food	p. 222
Leftover Baked Ziti	p. 225
Drink Coffee or Tea: They're Good for You	p. 225
Red Beans and Rice	p. 228
Don't Drink Soda. Drink Water	p. 230
Spaghetti and Meatballs and Salad with Parmesan Peppercorn Dressing	p. 232
Limit Convenience Foods	p. 235
Sweet Red Pepper Barbecue Tuna, Cheesy Quinoa, and Roasted Cauliflower	p. 242
Eat Healthy When Dining Out	p. 245
Leftover Spaghetti and Meatballs and Salad with Parmesan Peppercorn Dressing	p. 248
Eat Healthy When You Travel	p. 249
Salmon with Caper Mayonnaise and Savory Quinoa	p. 252
Get Your Vitamins from Real Foods, Not Supplements	p. 254
Pizza with Tomato, Basil, and Roasted Garlic	p. 257
Weeks 7 and 8: More Great Meal Ideas (And Dessert)	p. 261
Appendix: Food Diary	p. 253
Notes	p. 295
Index	p. 301
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