Hot New Diet Book from Health

The CarbLovers Diet

It’s the best diet news of the decade: You really can eat pasta, bread, and potatoes
on a diet! Here’s your sneak peek at the Kickstart plan from our groundbreaking new book,
The CarbLovers Diet—to help you lose up to 6 pounds in 7 days!
By ELLEN KUNES and FRANCES LARGEMAN-ROTH, RD

WE HAVE A VERY BIG, DELICIOUS (even fat-blasting!) announcement: Your Kickstart:

There’s a new way to eat—and enjoy your favorite foods—that can zap Amazing pound-
dropping recipes
off flab, curb cravings, keep you feeling satisfied, and help you get slim
naturally. It’s based on groundbreaking research, which reveals that Secret-ingredient
Photo: Catherine Crowell Steele

lowdown
many beloved carb-filled foods will not make you fat. Instead, they can
actually make you thinner. The secrets (and amazing recipes) are in Carbtastic benefits
Health’s eagerly awaited, first-ever diet book coming out on August 3: Real women who lost
The CarbLovers Diet. Get a sneak preview on the next several pages—and on CarbLovers
start losing all the weight you want by eating what you love.

Health.com July/August 2010 53

 Hot New Diet Book from Health

The 7-Day CarbLovers

Drop pounds fast with this mix-and-match menu from the first week of our new diet. Get the expanded

WHAT’S THE DELICIOUS

secret behind our plan? Eating
carbs rich in Resistant Starch
(RS), a type of carbohydrate
that’s getting lots of attention
in scientific circles. It gets
its name because it resists
digestion; it isn’t absorbed
into the bloodstream in
the small intestine like other
foods, but it does create
a chain reaction in your
--ũ43ũ3,#+
BREAKFASTS
Choose one breakfast from
this list every morning.
ěũ--ũ'*#Ėũ+#-"ũĈũ --ĔũĈţũ
!4/2ũĈŘũ+.6ı$3ũ,(+*Ĕũĉũ3#2/..-2ũ
honey, and Ĉ ⁄ĉ cup ice
ěũ--ũ-"ũ
+,.-"ũ433#1ũ.23Ėũ
./ũĈũ2+(!#ũ18#ũ 1#"Ĕũ3.23#"Ĕũ6(3'ũ
Ĉũ3 +#2/..-ũ+,.-"ũ 433#1ũ-"ũ
Ĉũ --Ĕũ2+(!#"
body. Studies show that
RS can help …
> shrink fat cells,
especially in your belly
> boost fat burning
> preserve muscle mass
> curb cravings
> keep you feeling full longer
than other foods
> control blood sugar
> lower cholesterol and
triglycerides
Here’s the best news of all:
Foods with the highest RS
levels are delicious, affordable,
and satisfying. And they’re part
of each meal in our diet—for
1,200 (tasty!) calories a day
during the Kickstart phase of
our CarbLovers Diet plan.
Make sure you follow the
Kickstart for seven days only,
ěũĈũ2'(ũũ'#68ũ1-.+ũ1ũ
-"ũĈũ --
ěũĈ ⁄ĉũ!4/ũ( #1ũ-#ũ!#1#+ũ6(3'ũĈ ⁄ĉ cup
ĈŘũ+.6ı$3ũ,(+*ũ-"ũ'+$ũũ --Ĕũ
sliced
ěũ--ũ43ũ3,#+Ėũ., (-#ũĈ ⁄ĉ
!4/ũ1.++#"ũ.32ũ6(3'ũĈũ!4/ũ63#1ũ-"ũ
microwave at HIGH 3 minutes; top
6(3'ũĈũ --Ĕũ2+(!#"ĔũĈũ3 +#2/..-ũ
!'.//#"ũ6+-432Ĕũ-"ũĈũ3#2/..-ũ
Photos—Top left: Catherine Crowell Steele; Top right: Jim Bathie, Photo styling: Katherine Eckert Coyne, Food styling: Catherine Crowell Steele;
cinnamon
LUNCH
Choose one lunch option
from this list every day. Chicken Pita Sandwich
ěũ(%ũ'.//#"ũ+"ũĸ1#!(/#ũ.-ũ
page 58)
ěũ'(!*#-ũ(3ũ-"6(!'Ėũ -ũũ .6+Ĕũ
Bottom right: Jim Bathie, Photo styling: Katherine Eckert Coyne, Food styling: Julie Gunter
/43ũĈũ!4/ũ  8ũ2/(-!'ĔũĈ⁄ĉ cup
2+(!#"ũ #++ũ/#//#1ĔũČũ.4-!#2ũ!..*#"ũ
.-#+#22Ĕũ2*(-+#22ũ!'(!*#-ũ231(/2ėũ3.22ũ
6(3'ũĉũ3 +#2/..-2ũ+.6ı$3ũ 3+(-ũ
5(-(%1#33#ũ-"ũ234Ăũ(-3.ũĈũĸďı(-!'Ĺũ
6'.+#ı%1(-ũ/(3Ĕũ'+5#"ũ
then transition to 1,600 ěũ7/1#22ũ4-!'ũ+3#Ėũ5#ũĈũ+1%#ũ
calories a day on a long-term '1"ı!..*#"ũ#%%ĔũĈũ.4-!#ũ!'#""1ũ
carb-loving plan like the !'##2#ĔũĈũ//+#Ĕũ2+(!#"Ĕũ-"ũĊũ18#ũ
one in The CarbLovers Diet. !1(2/ 1#"ũ!1!*#12ũ
Test dieters have already
found that this is a plan that
really works.
So put your favorites back
on the menu—and drop those
extra pounds with us!
54 July/August 2010 Health.com
ěũĈũ#-ũ4(2(-#ũ+,.-ũ6(3'ũ2(+ũ
#-31_#ėũ2#15#ũ6(3'ũĉũ!4/2ũ2+"ũ
greens drizzled with your favorite
$3ı$1##ũ5(-(%1#33#
ěũĈũ34-ũ.1ũ!'(!*#-ũ2+"ũ*(3ũĸ318ũũ
1-"ũ+(*#ũ31(23ũ.1ũ4, +#ũ##ĹĔũ
Ĉũ,#"(4,ũ/#1Ĕũ-"ũĈũ231(-%ũ!'##2#

'.3.2ij./ũ1(%'3Ėũ
(,ũ3'(#Ĕũ'.3.ũ238+(-%Ėũ3'#1(-#ũ!*#13ũ.8-#Ĕũ.."ũ238+(-%Ėũ
++(2.-ũēũ.7ũ-"ũ
4+(#ũ4-3#1ėũ
Bottom right: Jim Bathie, Photo styling: Katherine Eckert Coyne, Food styling: Catherine Crowell Steele
(7Ėũ., (-#ũĈ ⁄ĉ cup corn
Kickstart Plan
Kickstart and our entire plan with more menus and yummy recipes in The CarbLovers Diet.
Shrimp Stir Fry with Ginger
'(3#ũ#-ũ-"ũ#1 ũ4,,42ũ
with Crudités
6#(%'3ũ+.22ēũ'#ũ .33.,ũ+(-#Ėũ
DINNERS
Choose one dinner option
from this list every evening.
ěũ+!*ũ#-ũ!.2ũũĸ1#!(/#ũ.-ũ
page 58)
ěũ'(!*#-ũ23ũ1(,5#1ũĸ1#!(/#ũ
.-ũ/%#ũďćĹ
ěũ'1(,/ũ3(1ı18ũ6(3'ũ(-%#1ũĸ1#!(/#ũ
.-ũ/%#ũďćĹ
ěũĈũ
,8Ħ2ũ+!*ũ#-ũ#%#3 +#ũ
Enchilada
ěũĈũ.!ũ5#%%(#ũ 41%#1ũ.-ũũ3.23#"ũ
6'.+#ı%1(-ũ 4-ũ3.//#"ũ6(3'ũ
Ĉũ3#2/..-ũ,4231"ėũ#-).8ũ6(3'ũ
Ĉũ,#"(4,ũ//+#
SNACKS
Enjoy one snack from
this list every day.
ěũ
+,.-"ũ433#1ũ1!*#12Ėũ./ũ
ĉũ18#ũ!1(2/ 1#"ũ!1!*#12ũ6(3'ũĉũ
3#2/..-2ũ+,.-"ũ 433#1
ěũ+!*ũ#-2ũ-"ũ'(/2Ėũ5#ũĉũ
3 +#2/..-2ũ!--#"ũ +!*ũ #-2Ĕũ
rinsed and drained, and 8 corn
tortilla chips
ěũ1##*ũ.%413ũ1$(3Ėũ./ũ
3
⁄Čũ!4/ũ/+(-Ĕũ+.6ı$3ũ1##*ũ8.%413ũ
6(3'ũĉũ3#2/..-2ũ'.-#8ũ-"ũĉũ
3 +#2/..-2ũ1.++#"ũ.32Ĕũ4-!..*#"ũ
or toasted
ěũ'(3#ũ#-ũ-"ũ#1 ũ4,,42ũ
6(3'ũ14"(3_2Ėũ., (-#ũũĈ ⁄Č cup
!--#"ũ6'(3#ũ #-2Ĕũ1(-2#"ũ-"ũ
"1(-#"Ĕũ6(3'ũĉũ3#2/..-2ũ.+(5#ũ.(+Ĕũ
Ĉũ3 +#2/..-ũ!'.//#"ũ!'(5#2Ĕũ-"ũĈũ
3 +#2/..-ũ+#,.-ũ)4(!#ėũ2#15#ũ6(3'ũ
Ĉ
⁄ĉũ!4/ũ2+(!#"ũ16ũ5#%#3 +#2
ěũ*#"ũ.33.ũ'(/2Ėũ.2'ũ.-ũ
ĉČũ!'(/2ũĸ .43ũĈũ.4-!#Ĺ
ěũ1(+ũ
Ą*#2Ĕũĉũ3 +#2/..-2ũ2+(!#"ũ
+,.-"2Ĕũ-"ũĉũ3 +#2/..-2ũ"1(#"ũ
cherries
ORDER
CO YOUR
Carb PY AT
Lovers
.com
3
Carb-Eating
Fears
to Conquer
Right Now
1 | Carbs made me heavy in the
first place! The fact is, they
"("-Ħ3ēũ ,/.13-3ũ1#2#1!'ũ
$1.,ũ (%Ĕũ,4+3(!#-3#1ũ234"(#2ũ
uncovered this: Slim people
#3ũ3'#ũ,.23ũ!1 2Ĕũ-"ũ3'#ũ
'#5(#23ũ/#./+#ũ#3ũ3'#ũ+#23ēũũ
2 | I’m already eating way too
many carbs! -ũ3'#ũ!.-3118Ĕũ
8.4Ħ1#ũ/1.  +8ũ!1 ı"#ă!(#-3ĝũ
'#ũ,1*#3#12ũ #'(-"ũ$"ũ
"(#32ũ'5#ũ".-#ũũ-(!#ũ). ũ
convincing people that they
1#ũ#3(-%ũ3..ũ,-8ũ!1 2ēũ
In reality, most people eat
too few of them—the right
.-#2Ĕũ3ũ+#23ēũ.-2("#1ũ3'3ũ
for good health and optimal
."8ũ6#(%'3Ĕũ3'#ũ!.4-318Ħ2ũ3./ũ
-431(3(.-ũ#7/#132ũ1#!.,,#-"ũ
that you get:
> ĉĎũ3.ũĊĎũ%1,2ũ.$ũă #1ũĸ$.4-"ũ
/1(,1(+8ũ(-ũ!1 2Ĺũũ"8ėũ,.23ũ
/#./+#ũ%#3ũ$#6#1ũ3'-ũĈĎē
> 3ũ+#23ũĈćũ%1,2ũ.$ũ#2(23-3ũ
31!'ũĸ$.4-"ũ/1(,1(+8ũ(-ũ
!1 2Ĺũũ"8ėũ,.23ũ/#./+#ũ%#3ũ
$#6#1ũ3'-ũČē
> 5 to 9 servings of fruits
-"ũ5#%#3 +#2ũũ"8ėũ,.23ũ
/#./+#ũ#3ũ$#6#1ũ3'-ũĊē
> 3 servings of whole grains a
"8ėũ,.23ũ/#./+#ũ".-Ħ3ũ%#3ũĈē
3 | So carbs are “in” now. What
happens when they’re “out”
and low-carb is back “in”? The
-431(3(.-ı2!(#-!#ũ!.,,4-(38ũ
'2ũ+682ũ#-".12#"ũũ!1 ı
1(!'ũ"(#3ũ2ũ3'#ũ #23ũ68ũ3.ũ
238ũ'#+3'8ũ-"ũ2+(,ēũ
2ũ$.1ũ
#2(23-3ũ31!'ğũ'#1#ũ1#ũ
'4-"1#"2ũ.$ũ/##1ı1#5(#6#"Ĕũ
/4 +(2'#"ũ234"(#2ũ24//.13(-%ũ
(32ũ #-#ă32ũ$.1ũ'#+3'ũ-"ũ
1 2ũ,8ũ #ũġ(-Ģũ-.6Ĕũ 43ũ
3'#8Ħ1#ũ'.-#23+8ũ'#1#ũ3.ũ238ēũ
Health.com July/August 2010 55
 Hot New Diet Book from Health

Secrets of “I lost weight

The CarbLovers Diet on CarbLovers!”

'.3.2ij./ũ+#$3Ėũ3'#1(-#ũ1.6#++ũ3##+#ėũ1#"Ėũ
.'-ũ
ēũ(99.ĵ#338ũ ,%#2ėũ1+#8Ėũ ,%#ũ.41!#ĵ#338ũ ,%#2ėũ23Ėũ+(9 #3'ũ33ĵ#338ũ ,%#2ėũ--Ėũ4 #1 ++ėũ3,#+Ėũ8+#8ũ11(2.-ĵ#338ũ ,%#2ėũ.+#-3ũ-"ũČũ .6+2ũ.$ũ+#-3(+2Ėũ#6ũ. #132.-ĵ#338ũ ,%#2ė
ũ1.6-ũ1(!#Ėũ  ĵ#338ũ ,%#2ėũ.33.#2Ėũ#31ũ ,%#2ĵ#338ũ ,%#2ėũ'(/2Ėũ5(#2ũ-"ũ311ĵ#338ũ ,%#2ėũ(+#8ũ-3Ĕũ #$.1#Ėũ#3'#1ũ#23.-Ĕũ(1Ėũ./'(#ũ2/1ĵ.1"
13(232ũĸ42(-%ũ3'#ũ -38+#1ũ1.33(-%ũ(1.-ĹĔũ *#4/Ėũ
4+(ũ
.2#/'Ĕũ2'(.-ũ238+(-%Ėũ#+/'(-#ũ.1#2ė
These simple guidelines are your key to eating the foods you crave—
and getting the body you want! Riley Tant Lost

16

ĖũĉĊ
HEIGHT: ĎĦũđĢũ
 ũĖũĈďĐũ
 ũ
ĖũĈĎĈ
1| Eat a CarbStar
*#4/Ėũ
4+(ũ
.2#/'Ĕũ2'(.-ũ238+(-%Ėũ1'ũ1+.6
at Every Meal
High-in–Resistant Starch (RS) carbs
are the cornerstone of this diet, and
they are your secret to losing weight
without hunger or cravings. RS is
found only in carbohydrate foods. And
The CarbLovers Diet maximizes
your intake of RS (we recommend 10 to
15 grams every day) by sneaking at
least one of the top RS-containing
foods into every meal. We call these
CarbStars!
> Bananas ČēĐũ3.ũĈĉēĎũ%1,2ũ.$ũũ/#1ũ
2#15(-%ũĸ#3ũ4-"#1ı1(/#ũ --2ũ$.1ũ
#5#-ũ,.1#ũĹũ
> Oatmeal Čēďũ%1,2ũ.$ũ
> Beans and lentils ĊēČũ3.ũĊēđũ%1,2ũ.$ũ
> Potatoes Ċēĉũ%1,2ũ.$ũ
> Whole-grain pasta ĉũ%1,2ũ.$ũ
> Barley ĈēĒũ%1,2ũ.$ũ
> Brown rice ĈēĐũ%1,2ũ.$ũ
> Peas Ĉēďũ%1,2ũ.$ũ
> Rye or pumpernickel bread ćēĒũ3.ũ
ĈēĊũ%1,2ũ.$ũ
> Polenta Ĉũ%1,ũ.$ũ
> Potato chips Ĉũ%1,ũ.$ũ
56 July/August 2010 Health.com
2| Balance
Your Plates
CarbStars should take up roughly
one-quarter of your plate; the rest
should be packed with great weight-
loss boosters like lean meats, low-fat
dairy products, healthy fats, and
filling fruits and veggies.
|
3 Savvy
Be Portion
Here’s the deal on portion control:
You can eat the carbs you crave at
every meal. That said, you do need to
follow our portion advice. The menus
and recipes are all carefully designed
to fill you up—until it’s time for your
next meal or snack.
4| Don’t Skip
Meals
While lots of dieters take pride in
their meal-skipping abilities, we don’t
want you to skip—ever! You must
eat regular meals daily in order to
maintain your blood sugar level (and
your energy) and keep hunger at bay.
ũĖũĈďũ
Lbs


I started CarbLovers for two reasons:
I needed a diet that would allow me
(+#8ũ-3Ĕũ$3#1Ėũ#3'#1ũ#23.-Ĕũ(1Ėũ./'(#ũ2/1ĵ.1"
13(232ũĸ42(-%ũ3'#ũ -38+#1ũ1.33(-%ũ(1.-ĹĔũ
3.ũ!..*ũĸ#5#-ũ *#ĝĹēũ
-"ũ ũ-##"#"ũ3.ũ
+.2#ũ3'#ũĈćı/+42ũ/.4-"2ũ ũ'"ũ%(-#"ũ
during a recent move from Birmingham,

+ ,Ĕũ3.ũ#6ũ.1*ũ(38Ĕũ6'#1#ũ
3*#ı.43ũ$.."ũ04(!*+8ũ #!,#ũ,8ũ
-#6ũ #23ũ$1(#-"ēũ
CarbLovers taught me how to
24 23(343#ũ'#+3'(#1ũ!1 2ũ$.1ũ3'#ũ)4-*ũ
ũ62ũ#3(-%ēũ 3ũ62ũ#28ũ3.ũ26/ũ,8ũ
1#*$23ũ!#1#+ũ$.1ũũ --ũ6(3'ũ
+,.-"ũ 433#1ũ-"ũ.3,#+Ĕũ 43ũ ũ62ũ
2*#/3(!+ũ .43ũ.3'#1ũ$.."2Ĕũ3'(-*(-%ũ
3'3ũ+#-3(+2ũ-"ũ04(-.ũ6.4+"ũ323#ũ
+(*#ũ!1" .1"ēũ1.-%ĝ

$3#1ũ$.++.6(-%ũThe CarbLovers Diet
$.1ũ36.ũ6##*2Ĕũ ũ%.3ũ-ũ4-#7/#!3#"ũ
#-#ă3ij#-#1%8ĝũ ũ!.4+"ũ6.1*ũ-(-#ũ
hours a day and then hit the gym for
ũ$.41ı,(+#ũ14-Ĕũă5#ũ3(,#2ũũ6##*Ĕũ
6(3'.43ũ$##+(-%ũ#7'423#"ũ$3#161"ēũ
ũ"("-Ħ3ũ$##+ũ'4-%18Ĕũ#(3'#1Ĕũ-"ũ ũ
actually stopped craving sweets
$3#1ũ#5#18ũ,#+ē
'3Ħ2ũ,.1#Ĕũ ũ+.5#ũ3'3ũCarbLovers
(2-Ħ3ũ3..ũ231(!3ēũ -ũ$!3Ĕũ3'-*2ũ3.ũ
3'#ũ/+-Ħ2ũĄ#7( (+(38Ĕũ,8ũ6#(%'3ũ(2ũ%.(-%ũ
down, my waist is shrinking, and my
#-#1%8ũ!.-3(-4#2ũ3.ũ2*81.!*#3ē
 Hot New Diet Book from Health

Great Recipes!
The 75-plus recipes in The CarbLovers Diet are made with easy-to-find,
“I lost weight

'.3.2ij./ũ+#$3Ėũ3'#1(-#ũ1.6#++ũ3##+#ėũ.33.,ũ1(%'3Ėũ
(,ũ3'(#Ĕũ'.3.ũ238+(-%Ėũ3'#1(-#ũ!*#13ũ.8-#Ĕũ.."ũ238+(-%ėũ
4+(#ũ4-3#1ėũ#1#-ũ.-%Ĕũ #$.1#Ėũ#3'#1ũ#23.-Ĕũ(1Ėũ./'(#ũ2/1ĵ.1"
13(232ũĸ42(-%ũ3'#ũ -38+#1ũ1.33(-%ũ(1.-ĹĔũ *#4/Ėũ
4+(ũ
.2#/'Ĕũ2'(.-ũ238+(-%Ėũ#+/'(-#ũ
on CarbLovers!”
affordable ingredients, and most can be prepared in 20 minutes or less.

Big Chopped 1
⁄2 cup shredded carrot Serena Tong Lost

10
RESISTANT
Ėũĉđũ
STARCH Salad ⁄2 cup shredded red cabbage

2.1
1
HEIGHT: ĎĦũĎĢũ
You can build this 1 tablespoon grated Parmesan  ũĖũĈĊĐũ
at any salad bar or cheese  ũĖũĈĉĐũ
grams
make it yourself from
ingredients you have at home. If you’re
toting this salad to work, keep the
greens crisp by storing the vinaigrette
in a separate container. This salad
provides nearly half of your daily fiber,
thanks in part to the garbanzo beans.
Prep: 5 minutes Total time: 5 minutes
*#2Ėũ1 serving
3 cups mixed salad greens
1
⁄2 cup canned no-salt-added
garbanzo beans, rinsed and drained
*#4/Ėũ
4+(ũ
.2#/'Ĕũ2'(.-ũ238+(-%Ėũ1'ũ1+.6
RESISTANT
STARCH
4.7
grams
*#2Ėũ2 servings
Black Bean Tacos
With plenty of Resistant Starch, fiber,
and protein, black beans are a dieter’s
best friend. To save time, use prewashed
lettuce and preshredded carrot.
58 July/August 2010 Health.com
2 tablespoons chopped walnuts
2 tablespoons dried cranberries
2 tablespoons low-fat balsamic
vinaigrette
1 | Combine the first 7 ingredients
(through cranberries) in a large bowl.
2 | Toss with vinaigrette and serve.
Serving Size: 4½ cups | Calories 390;
Fat 14g (sat 2g, mono 2g, poly 8g);
Cholesterol 5mg; Protein 15g;
Carbohydrate 60g; Sugars 23g; Fiber
13g; RS 2.1g; Sodium 630mg
Prep: 5 minutes
Cook: 5 minutes
Total time: 10 minutes
1 (15-ounce) can black beans,
rinsed and drained
6 (6-inch) corn tortillas
6 tablespoons shredded Cheddar
cheese
2 cups shredded Romaine lettuce
1 cup shredded carrot
1
⁄4 cup salsa
1 | Microwave the beans at HIGH for
2 minutes or until heated through.
2 | Heat a nonstick skillet over
medium heat. Add tortillas, one at a
time; cook for 1 minute on each side.
3 | Divide the beans evenly among the
tortillas. Top each with even amounts
of Cheddar cheese, Romaine lettuce,
carrot, and salsa.
Serving Size: 3 tacos | Calories
420; Fat 8g (sat 5g, mono 0.5g, poly
1g); Cholesterol 25mg; Protein 18g;
Carbohydrate 69g; Sugars 5g; Fiber
17g; RS 4.7g; Sodium 420mg
ũĖũĈćũ
Lbs


.1#2ėũ#1#-ũ.-%Ĕũ$3#1Ėũ#3'#1ũ#23.-Ĕũ(1Ėũ./'(#ũ2/1ĵ.1"
13(232ũĸ42(-%ũ3'#ũ -38+#1ũ1.33(-%ũ(1.-ĹĔũ
I started CarbLoversũ #!42#ũ ũ62ũ
getting married, and I wanted to look my
#23ũ(-ũ,8ũ!415#ı'4%%(-%Ĕũ314,/#3ı238+#ũ
%.6-ēũ43ũ ũ-##"#"ũ3.ũă-"ũũ"(#3ũ3'3ũ ũ
!.4+"ũ2423(-ũ #8.-"ũ,8ũ'.-#8,..-ēũ
'#-ũ ũ2313#"ũThe CarbLovers Diet,
ġ231!'Ģũ62ũũ$.41ı+#33#1ũ6.1"ēũ Ħ"ũ
31(#"ũ+.6ı!1 ũ"(#32ũ #$.1#ũ-"ũ*#/3ũ
3'#ũ6#(%'3ũ.Ăũ$.1ũ .43ũũ,.-3'Ĕũ 43ũ ũ
+682ũ%(-#"ũ(3ũ !*ē
41(-%ũ3'#ũă123ũ/'2#ũ.$ũCarbLovers,
(3ũ3..*ũ!.,,(3,#-3ũ3.ũ 48ũ3'#ũ
whole foods listed in the recipes and
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 Hot New Diet Book from Health

RESISTANT Shrimp Stir-Fry 1½ cups cooked brown rice

STARCH with Ginger
2.6
2 tablespoons sliced almonds
Prep: 5 minutes 1 scallion, chopped
Cook: 10 minutes
grams 1 | Heat the oil in a large nonstick
Total time: 15 minutes
*#2Ėũ2 servings skillet over medium heat. Add the soy

7
sauce, honey, ginger, and garlic; cook
2 teaspoons dark sesame oil for 1 minute. Things
2 tablespoons low-sodium soy
sauce
1 tablespoon honey
1 tablespoon grated peeled fresh
ginger
2 garlic cloves, minced
4 cups frozen stir-fry vegetables,
2| Add the vegetables, shrimp, and
cooked rice; cook for 8 minutes.
3 | Remove from heat. Top with the
almonds and scallion.
Serving Size: 3 cups | Calories 410;
Fat 9g (sat 1.5g, mono 4g; poly 3.5g);
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thawed Cholesterol 65mg; Protein 17g;
off limits—you get potato chips, ice
3 ounces (about 14 medium) frozen Carbohydrate 61g; Sugars 14g; Fiber 6g; !1#,Ĕũ-"ũ6(-#ē
precooked shrimp, thawed RS 2.6g; Sodium 710mg
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STARCH

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Cook: 15 minutes
Total time: 20 minutes grams 4 | The CarbLovers .1*.43ũ ..232ũ
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cooked skinless,
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boneless chicken '#3ũ'##3ē
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oregano
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2 cups chopped tomato 3 | Add onion, garlic, oregano, salt, ă123ũ6##*ēĢ —Katie Finley
1 zucchini, sliced lengthwise into pepper, and tomato to pan; cook for ġ ũ"("-Ħ3ũ'5#ũ3'#ũ!15(-%2ũ ũ#7/#!3#"ēũ
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2 tablespoons grated Parmesan 4 | Combine the chicken mixture, —Kim Cummins
cheese pasta, and zucchini ribbons; toss ġ Ħ5#ũ+.23ũĒēĉũ/.4-"2ũ(-ũ,8ũă123ũ6##*ĝĢũ
gently. Top with Parmesan cheese. —Joycelyn Gunn
1 | Cook the pasta according to the
package directions, omitting salt and Serving Size: 31⁄2 cups | Calories 410;
GET MORE INFO. Order the book at
fat. Drain. Fat 9g (sat 2g, mono 3.5g, poly 1g);
CarbLovers.com, join us on Facebook
2 | Heat the oil in a nonstick skillet Cholesterol 40mg; Protein 28g; at Carb Lovers Diet, and follow us at
over medium heat. Add the chicken; Carbohydrate 61g; Sugars 13g; Fiber 12g; Twitter.com/carbloversdiet.
cook for 5 minutes. RS 2g; Sodium 480mg

60 July/August 2010 Health.com