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Whole Body Reboot: The Anti-Aging and Detox Plan to Lose Weight, Feel Younger, and Boost Vitality

Whole Body Reboot: The Anti-Aging and Detox Plan to Lose Weight, Feel Younger, and Boost Vitality

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Whole Body Reboot: The Anti-Aging and Detox Plan to Lose Weight, Feel Younger, and Boost Vitality

ratings:
3.5/5 (12 ratings)
Length:
509 pages
2 hours
Released:
Dec 30, 2014
ISBN:
9780757318221
Format:
Book

Description

What exactly is the superfood Incan diet, and what makes eating the Peruvian way so beneficial? In his third book, Manuel Villacorta lays out the important elements that make his dieting plan a well-seasoned recipe for long-lasting health. 

'Superfood' is not just a buzz-word or a passing vogue; it's the integral component to leading a healthy lifestyle, a word many of us are recognizing by the minute. As these once obscure products find broader distribution and consumers have greater access, superfoods are finding their way into mainstream supermarkets, gradually becoming a staple to the American diet. The benefits of consuming Peruvian superfoods are astonishing: from fighting cancer and reducing inflammation to boosting energy and enhancing memory—these foods have it all. In his Peruvian superfoods diet, Villacorta provides simple yet thorough explanations of weight-loss, anti-aging, and disease-fighting concepts by using an appealing page layout displaying beautiful color photography, easy-to-read bullet points, and sidebars summarizing each health benefit.

What makes Villacorta's book so enticing, aside from his mouth-watering recipes, is that he offers specific meal plans geared towards both men and women looking to lose weight and lead a healthier life. He has also created custom 7-day meal plans for vegans, vegetarians, omnivores, and gluten-free diet preferences. By using the core principles from his first book, Eating Free, Villacorta proves to his readers that they can successfully follow a super-health weight-loss plan, easily gain the skill in cooking from scratch, dine with elegance, and reduce every-day stress.
Released:
Dec 30, 2014
ISBN:
9780757318221
Format:
Book

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Whole Body Reboot - Manuel Villacorta

heart.

INTRODUCTION

As a registered dietitian for more than sixteen years, I’ve heard—and helped people overcome—a myriad of challenges when trying to eat healthy and lose weight:

I’d be thin if I went to bed at seven; it’s the night bingeing that kills me.

It’s like after I hit forty, the pounds would not come off no matter what I did.

I eat really ‘good’ during the day, but I’m hungry by dinnertime, and then it’s all over.

No matter what I do, I have this spare tire around my middle, and I’m sick of it.

With a specialty in weight management, I’ve seen yo-yo dieters, crash dieters, and countless numbers of diet fads and trends. I even had my own brief experience of struggling with college weight gain when I moved to the United States to pursue my studies at the University of California, Berkeley.

When I moved to the United States from Lima, Peru, I was far away from my family and clueless about how to cook and what to eat. Living with American roommates, I was introduced to grabbing a handful of cereal for breakfast while running out the door. For lunch and dinner, we scarfed down cold sandwiches or takeout. Sadly, not only was I gaining weight and lacking energy, I was missing my comfort foods from home. While it was apparent that this new lifestyle was not good for my health or wellness, I didn’t know what to do about it.

Growing up in Peru, we always enjoyed homemade meals made with whole foods, which, unbeknownst to me at the time, incorporated powerful superfoods. This new way of living made me completely homesick, fat, and unsatisfied. Something was missing in my life, and that’s when I said, Enough is enough. I needed to reboot. I called my mom and asked her to mail me my favorite recipes (this was before e-mail). As soon as the mail arrived, I would rip open the letter, rush to the grocery store, and teach myself how to prepare my native dishes. Slowly, I began to get back to my normal weight. I felt invigorated, empowered, and revitalized. Back in the day, these Peruvian superfoods were very hard to find, but now they are readily available in the United States.

After realizing the strength that my native foods and diet gave to me, I did some research and discovered the reason why: the foods that I ate growing up are some of the cleanest, most immune-boosting, and most detoxifying foods on the planet.

Upon graduating with a degree in nutrition, I took my discovery a step further by devising an eating plan that incorporated twenty-one key Peruvian superfoods. Using a science-based approach, I introduced the plan to many of my clients, who experienced weight loss, improved moods, increased energy, and glowing skin. Peruvian superfoods were helping people feel on top of the world while cleaning up their systems from processed and packaged foods and toxins. Not only were they feeling amazing, my clients were losing weight and keeping it off. After just a short time, clients were expressing their successes:

I wasn’t able to lose weight before. But after doing your plan, I lost six pounds in a week and don’t feel bloated anymore.

Forget just the weight loss; my energy and sexual drive went through the roof!

My sugar cravings vanished. I lost ten pounds in eight weeks so I had to resize my wedding dress. This was beyond my expectations!

This wasn’t just a diet; this was a lifestyle change for people to recharge and reboot their entire system.

Now I am honored and excited to introduce the Whole Body Reboot plan and to educate you on how to maximize your weight loss and improve your health by enjoying exquisite recipes using superfoods. My clients’ success has been my passion and my inspiration, and it continues to be so.

This diet is not a gimmick or a new diet trend. This is a way of living adopted from a culture that has thrived for centuries. Focusing on superfoods found in the Andes to the Amazon, my goal is to show you how to optimize your health and reboot your well-being from head to toe.

The Whole Body Reboot offers menus and recipes for everyone, whether you are vegetarian or vegan, you eat gluten-free, or you have no food restrictions. In order to provide such a comprehensive plan, I collaborated with my colleague and associate dietitian Sarah Koszyk, whom I’ve known for more than ten years and who has worked closely with me at my private practice. Sarah has also helped hundreds of people reach their health and weight goals, and we’ve been a strong team for a long time. In addition, she traveled to Peru with me to research this book; she stayed in my mom’s home and experienced Peruvian culture firsthand with the locals.

If you are not currently accustomed to Peruvian cuisine, have no fear. We’ve incorporated many familiar American dishes into the meal plans, so you can comfortably cook simple recipes while expanding your culinary horizon with traditional Peruvian classics. We’ve also taken some not-so-healthy favorite American dishes and powered them up with a Peruvian superfoods makeover. Instead of using a prepackaged waffle mix, we’ve provided you with a quick and easy homemade recipe using sweet potatoes, a staple food in Peru. Everyone loves a good takeout pizza, right? Now you can make a homemade pizza from scratch using quinoa. Eating can be fun. Eating can be exciting. Eating can be a love relationship with your taste buds. Just like I taught myself how to cook, I’m going to teach you how to enjoy delicious, nutritious food with easy recipes so you can become a master chef in your own kitchen while losing weight and feeling great.

We look forward to sharing our wisdom and culinary skills with you in Whole Body Reboot. This plan is a delicious way to lose weight that will last for a lifetime. Expect to reboot your body, mind, and soul and to have more energy than you’ve felt in years. Get ready to experience a lifelong journey of amazing Peruvian superfoods that will keep you strong, healthy, and rejuvenated.

The key to the Whole Body Reboot diet are 21 superfoods. Superfoods are hardworking, functional foods that far surpass basic nutritional content. They are, quite simply, the cleanest, most powerful, antioxidant-rich, antiaging foods available anywhere.

Health Benefits of the Peruvian Superfoods Diet

Over the past few years, people have become aware of the health benefits of a Mediterranean diet, which focuses on eating fresh and whole plant-based foods; less meat; more fish; and heart-healthy omega-3s and monounsaturated fats. The many benefits of this type of diet include disease prevention, including cardiovascular disease, cancer, and diabetes; weight control; blood sugar regulation; and a reduced amount of inflammation. Our Peruvian-based diet is similar to the Mediterranean diet, but it will expand your options of flavors and tastes with a South American flare, bringing you a range of phytonutrients for optimal health. Unfortunately, not all Mediterranean food is nutritious in high quantities. Pizza, pasta, white bread, and endless bottles of wine can ramp up the calories quickly. That said, some Peruvian foods can also land you on the heavier side if consumed in large portions. However, by implementing the healthiest components of the Peruvian diet, you will lose weight while eating delicious food.

In the introduction, I shared about growing up in Lima and how I never opened a box of processed cereal for breakfast. Everything I ate was made from scratch using whole foods and a plethora of vegetables and fruits, whole grains, seeds, and naturally raised proteins. The true origins of the Peruvian diet are real foods and whole foods. Unfortunately, times have changed. Given the globalization of fast food and processed, packaged foods, the food climate has changed in Peru, especially in the cities. In supermarkets across the country, you now find processed foods and snacks, such as sugary cereal and cake mixes, jarred sauces, and packaged beverages, all of which contain preservatives and chemicals.

Peru, especially in urban environments such as big cities like Lima, has recently had an increase in the number of people who are overweight and obese. While doing research a few years ago, when I originally tried to find obesity and overweight statistics for Peru, I wasn’t able to find anything before 1996. I even talked to members of the National Health Institute of Lima to help me find statistics. I was told that before 1996, no statistics were available because there was no obesity problem. The only statistics available before 1996 were for malnourished children in the Andes because of poverty. What had occurred in Peru in 1996 that resulted in the first statistics on overweight and obesity? The opening of the first fast-food chain! In addition, more supermarkets opened in Peru, which caused an increased consumption of packaged and processed foods. The introduction of fast and convenient food increased the weight of the population and changed the lifestyle of Peruvians. In the Amazon, the Andes, and less urban areas, whole foods and less processed and packaged foods are still used, but, unfortunately, life in the cities has changed.

According to a study done by Dr. Jaime Pajuelo of the Universidad Nacional Mayor of San Marcos, the prevalence of metabolic syndrome in Peru is still lower, at 16.8 percent of the population having metabolic syndrome, when compared to 34 percent of the United States population. Metabolic syndrome is defined as a combination of medical disorders, such as a large waistline, high blood pressure, high fasting blood sugar, high triglyceride levels, and low HDL cholesterol, which can increase the risk of cardiovascular disease and diabetes. The highest percentage of people with metabolic syndrome in Peru is located in the capital, Lima, at 20.7 percent. According to this study, this occurrence is most likely due to the influence of convenient and fast food over the past twenty years. Rural areas in the Andes still have a low percentage of metabolic syndrome (11.1 percent of the population), most likely due to less availability of convenient and fast foods. Nevertheless, as a whole, Peru still has 17.2 percent less people with metabolic syndrome than the United States, where fast and convenient foods were introduced at an earlier date.

According to another study by Dr. Pajuelo published by the Internal Society of Peruvian Medicine, the coast of Peru has a higher percentage of diabetes (2.9 percent of the population) than the mountains of Peru (0.9 percent of the population), likely because the coast contains more urban-populated areas, whereas the Andes are home to more rurally populated areas. The prevalence of diabetes has increased in the cities, most likely due to the increase of fast and convenient foods, bigger portions, and from dining out more often. This change in food choices may also be the reason why 10 percent of the US population has diabetes, whereas only 6.2 percent of the Peruvian population has diabetes, since people in the United States tend to dine out more often and use convenient, and fast foods on a more regular basis.

Sadly, the United States surpasses Peru’s rate of obesity by 21.5 percent. In Peru, 14.2 percent of the population is obese whereas in the United States, 35.7 percent of the population is obese. Also, Peru has a greater difference of normal weight people versus obese people by nearly 33 percent in favor of normal weight people. In Peru, 47 percent of the people are normal weight with a BMI of 18.5–24.9. The United States has 31.3 percent of the population classified as normal weight. On the opposite trend, Americans have 4.4 percent more obese people than normal weight people—a negative number we don’t want to see due to harmful health implications. According to research by Dr. Jaime Pajuelo in accordance with the Universidad Nacional Mayor of San Marcos and the National Institute of Health in Peru, the wide use of whole foods still has a positive effect on lower obesity rates in Peru when compared to countries that use more convenient and processed foods. Also, even though some food options have changed in Peru due to globalization and the introduction of fast and convenient foods in the major cities, history still remains strong within the culture, cuisine, and lifestyle of rural Peruvians who eat whole foods to reduce weight, lower risk of diabetes, and increase the rate of disease prevention.

Superfoods are still widely consumed throughout the country, especially in the Andes and the Amazon, where there is a lower incidence of metabolic syndrome, hypertension, diabetes, and obesity.

The 21 Superfoods

1. Ají

2. Artichokes

3. Avocado

4. Beans

5. Cacao

6. Camu

7. Chia Seeds

8. Cilantro

9. Kañiwa

10. Kiwicha

11. Lucuma

12. Maca

13. Papaya

14. Pichuberries

15. Purple Corn

16. Purple Potatoes

17. Quinoa

18. Sacha Inchi Seeds and Oil

19. Sweet Potatoes

20. Yacon

21. Yuca

Starting in the Amazon, you will find memory-boosting foods that improve brain health, such as sacha inchi seeds, which are high in complete protein and omega-3s. In addition, lucuma is a fruit rich in antioxidants and a good source of beta-carotene and calcium. Looking for an antiaging fix? Camu camu is extremely high in vitamin C. Moving into the Andes, you will find quinoa, kiwicha, and kañiwa, three seeds that are full of antioxidants, high in protein, and high in fiber. Pichuberries, found in the Andes, can provide you with 39 percent of your required daily vitamin D. Heart-healthy fats come from sacha inchi seeds, avocados, chia seeds, and flaxseeds. In addition, there are many immune-boosting spices in the Peruvian diet such as turmeric, an anti-inflammatory, cancer-preventing spice; ají, a spice derived from a pepper rich in vitamins A, B, and C; and capsaicin, which can assist with weight management. With all of these benefits, Peruvian superfoods truly offer an impeccable life of ideal health to reboot your entire body. Here are some of the general advantages that Peruvian superfoods can provide for you:

Improved heart health by providing protection against hypertension, heart attacks, stroke, and high cholesterol. Omega-3s and anti-inflammatory fats can lower triglycerides and blood pressure and monounsaturated fats help reduce cholesterol and risk of heart disease

Sources for omega-3s: sacha inchi seeds, flaxseeds, and chia seeds; a good source of monounsaturated fats: avocados.

Disease-fighting antioxidants and phytochemicals act as free radical scavengers and contain anti-inflammatory properties that help reduce the risk of metabolic syndrome, cancer, diabetes, obesity, arthritis, and increase immune system support

Sources: ají, pichuberries, purple potatoes, and corn.

Antiaging vitamins and nutrients help increase vitality, longevity, energy, and improve memory, vision, skin, and sexual drive

Sources: maca, lucuma, and sweet potatoes.

Digestive health through probiotics and fiber, which help reduce bloating, gas, and stomach pain and cramps

Sources: papaya, beans, and yacon.

Throughout the book, we will continue to highlight the benefits of these many foods. To better highlight them, here is a look at the whole-body benefits of these key superfoods:

In addition to the 21 Peruvian superfoods, we’ve also used some of the most powerful spices on the planet in our recipes, such as cumin, turmeric, curry, paprika, and cinnamon. Not only do these spices provide a wealth of health benefits, they are calorie free!

Benefits of Spices

Cinnamon: Seasoning a high-carb food with cinnamon can help prevent a spike in your blood sugar levels. Cinnamon slows the rate of gastric

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Reviews

What people think about Whole Body Reboot

3.4
12 ratings / 5 Reviews
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Reader reviews

  • (3/5)
    The Whole Body Reboot by Manuel Villacorta is a well written interesting cookbook. It has a great introduction and explanation of what you hope to get from following this diet. The recipes sound good and I love all the great pictures that show the dishes. Though these recipes seem like they would be hard he presents them in a way that it will be easy to follow and make. I find that the diet would not be for just anyone but if you are looking for a new way to get healthy then you might want to check this book out.I received this book free in exchange for my honest opinion
  • (4/5)
    I picked this book because I wanted new recipes that were not low-fat, and fell more in line with paleo/primal. I thought the intro was well-written and had easy-to-understand information. The recipe were plentiful and had lots of variety - and delicious! The book itself had brilliant pictures and easy-to-follow instructions. It didn't lay open, flat, which is always helpful when you have a cookbook. But that isn't my major qualm - it's the ingredients. I understand that the book is written using traditional Peruvian ingredients, but many of them are hard to find here - or, expensive. I wish the author had offered reasonable substitutions. While this book isn't the be-all / end-all of health books, it is a welcome addition to anyone collection. The recipes are fine additions to a gluten-free or paleo/primal diets.NOTE: I received this for free in exchange for my fair and honest opinion
  • (5/5)
    Love the size of this book and all of the colorful pictures. Presentation is definitley important to me when choosing a cookbook. I like to see what I am cooking before making it. The book provides flexibility which is great when choosing the type of meal plan that suits your needs. Manuel provides menus for people who have no dietary restrictions, vegans, vegetarians as well as gluten free receipes. He also encourages you to look at all the meal plans to provide even more options. All the recipes are based around 400 calories which takes the guesswork out of customizing your own plan. Love the five simple principles he suggests. They're important whether you follow his plan or not. Most of us are familiar with these principles but it's always nice to have that reminder. My favorite principle is the 70/30 rule. He says it doesn't matter what time you stop eating. Over the years and after reading a variety of nutrition books, most always suggest to stop eating by 7pm. Its nice to know his plan works no matter what time you stop eating for the day. Several of the superfoods I had never heard of before reading this book. Manuel gives suggestions on where to find them and how to substitute if you can't find them. I also love that he doesn't frown upon sweets and dining out/splurges. So many meal plans these days restrict any sweets or any type of splurge. Makes it hard to follow plans if they don't allow at least a few treats. Overall I think the book is great. I would definitely recommend it to anyone who has an open mind and is willing to try new foods!
  • (4/5)
    Manuel Villacorta's WHOLE BODY REBOOT has some great tips and recipes. It's based on 21 Peruvian "superfoods" but most are not hard to find (especially staples like beans) and can be easily incorporated into your daily meals. Even without jumping aboard the whole plan, your body can benefit by doing simple things, like adding omega-3s such as flaxseeds to a dish or "spicing things up" with cinnamon, paprika, or curcumin (which, I can say through personal experience, helps with arthritis).Villacorta explains that "slowing down our hectic lives" produces positive results and reminds us that "eating should be a time of relaxation, awareness, and mindfulness." You wouldn't think of that as "diet" advice and it's not. Slowing down and being mindful of everything we do in all aspects of our lives is spiritual advice, which, in turn, leads to a healthier—and often trimmer—body. He advises at least twenty minutes to eat a meal. That's how long it will take for your stomach to tell your brain that you are full. Stopping when you are full is a key factor in weight control and in feeling your best, both body and mind.One thing I especially like about this book is that it offers choices, stating, "Only you can decide what works best for you." So true. How many times have you given up on a healthy eating plan because it was too limited, too restrictive, applying too much pressure to stick to it? Want to start with the detox smoothies? Great! Want to skip them and get right to the meals? Great! You can follow the detailed sample menus or pick and choose from meals for the general population, gluten-free eaters, vegans, and vegetarians. (I did, however, wish that there were not so many vegetarian dishes that called for tofu. Not all of us are fans.)The editor in me marked some clumsy punctuation and a few typos. That always makes me cringe, especially since this is a high-profile book that is sure to sell well. (Publishers, pay proofreaders and copyeditors what they're worth. We are seeing too many books with errors on the shelves. And what kind of message does that send students, let alone readers in general?) Please also double-check content. A dish with chicken sausage is not vegetarian; maybe there is a vegetarian version of sausage, but the recipe does not make that clear. On the other hand, an egg-white omelet with spinach is vegetarian, but that was not noted. And a dish labeled as vegan included milk; again, you could use almond milk, but that was not clear. There may have been more such missteps, but I didn't have the heart to go through the ingredients one by one in each recipe.That being said, I recommend the book. Without giving away too much, here are some tips I'm going to put into practice (more or less):1. Eat breakfast within an hour of waking. (It may be a little longer than that for me as I start with day with gentle yoga stretches and meditation.)2. Do not skip meals.3. Combine carbs, proteins, and fats at every meal. (I confess I occasionally have popcorn for dinner and, no, I don't want to substitute a healthy version for my movie-theater butter version. I know, I know… but still!)4. The 70/30 rule: Get 30% of your calories at dinner and 70% before that.5. Stay hydrated. Now, I've known how important water is, but didn't think about the point Villacorta brings up: "Thirst can confuse your sense of hunger." (A confused body eats when it is actually thirsty.)The book also has some nice exercise advice (for once—a plan that doesn't involve killing yourself at the gym!), helpful hints when you eat out, and ways to combat cravings without feeling deprived. After all, as Villacorta says, we must "experience the love as needed" when it comes to sweet treats. My man!Buy the book to discover and try the marvelous, healthy, life-changing recipes. Until then, I'll leave you with some "food for thought"—three of what I feel are the most practical and easy-to-implement ideas from the book. Heard before, maybe, but worth repeating and backed by research:*Eat more whole foods, fewer processed foods.*Eat more plant-based foods.*Season your foods with herbs and spices (both for the flavor and the health benefits).Start there. Oh, and remember to get the book at your local independent bookstore. If you're going to do something healthy for your body, you may as well do something healthy for your local economy as well. A win-win!
  • (4/5)
    I will admit it; I didn't recognize several of the ingredients in many of the recipes listed in this book. But thankfully, I live in a large city with multiple farmer's markets and health food stores, and it has not been hard to find the various ingredients required. And even if you don't live in a large city, the author helpfully provides an appendix on where to find the 21 Super Foods he recommends, including several online resources.The big selling point for this book for me is the recipes themselves. They are actually easy to prepare! I also like the fact there is a picture of each completed dish, so you have an idea of what the finished product is going to look like, or at least supposed to look like. It's been too recent to say that I will experience long term benefits, but I'm enjoying trying the different foods I've had so far.