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Jillian Michaels


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The information in this work is in no way intended as medical advice or as a substitute for
medical counseling. The information should be used in conjunction with the guidance and care
of your physician. Consult your physician before beginning this program as you would any
weight-loss or weight-maintenance program. Your physician should be aware of all medical
conditions that you may have, as well as the medications and supplements you are taking. As
with any weight-loss plan, the information here should not be used by patients on dialysis or
by pregnant or nursing mothers.

Copyright © 2010 by Empowered Media LLC.

All rights reserved.

Published in the United States by Crown Publishers,
an imprint of the Crown Publishing Group,
a division of Random House, Inc., New York.

CROWN and the Crown colophon are registered

trademarks of Random House, Inc.

Library of Congress Cataloging-in-Publication Data

Michaels, Jillian.
The master your metabolism cookbook / Jillian Michaels.—1st ed.
p. cm.
Includes index.
1. Reducing diets—Recipes. 2. Weight loss—Endocrine aspects.
3. Metabolism—Regulation. I. Title.

RM222.2.M4825 2010
641.5'635—dc22 2009053443

ISBN 978-0-307-71822-8

Printed in the United States of America

Design by Elizabeth Rendfleisch

10 9 8 7 6 5 4 3 2 1

First Edition

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Introduction ix

the what and why

Your Biochemistry and You 3

The Power Nutrients 20

The Diet at a Glance 31

Mastering the Health Benefits 33

Menus 42

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the recipes
Breakfast 49

Soups 71

Salads and Sandwiches 91

Poultry and Meat Main Dishes 111

Fish and Shellfish Main Dishes 141

Vegetarian Main Dishes 175

Side Dishes 207

Snacks 225

Desserts 237

Basics 257

Resources 270

Index 272

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Anti-Cancer Heart Healthy Boosts Immunity Boosts Metabolism Improves Digestion Strong Bones

frittata with spinach, potatoes,

peppers, and feta A well-seasoned cast-
iron skillet is the best choice for cooking frittatas. Not
only does it increase the iron content in the dish, but it
also makes getting the slices out of the pan very easy.

2 cups baby spinach leaves or coarsely chopped flat-leaf

spinach, rinsed
1 tablespoon olive oil
1 cup diced red onion
Pinch of salt
3 ounces cremini or button mushrooms, trimmed and
sliced (about 1 cup)
1 small (about 3 ounces) russet potato, cut into
1/4-inch cubes (about 1/2 cup)
1/2 red bell pepper, cut into 1/4-inch cubes (about
3/4 cup)
4 large eggs
1/2 cup crumbled low-fat feta cheese
1 teaspoon chopped fresh oregano leaves
1/4 teaspoon ground black pepper

182 TH E MASTE R YO U R M E TA BOLI S M cookbook

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Set a rack about 4 inches from the broiler and preheat the broiler
to low.

Heat an 8- to 10-inch cast-iron or other ovenproof (not nonstick)

skillet over low heat. Add the spinach with the rinse water still
clinging to the leaves (if the spinach is completely dry, add a ta-
blespoon of water to the pan with the spinach). Cover and cook
until the leaves have barely wilted, about 1 minute. Transfer to a
colander and use tongs to squeeze out as much liquid as pos-
sible. Wipe the skillet clean.

Add the olive oil to the cleaned skillet and heat over medium heat.
Add the onion and salt and cook, stirring occasionally, until the
onion is beginning to soften, about 2 minutes. Add the mush-
rooms and cook, stirring occasionally, until lightly browned, about
2 minutes. Stir in the potato and pepper, cover, and cook, stir-
ring once or twice, until the potato is tender but still firm, an-
other 5 to 7 minutes.

Meanwhile, in a medium bowl, whisk the eggs until lightly beaten.

Stir in the reserved spinach, the feta, oregano, and black pep-
per. When the potato mixture is cooked, evenly pour the egg
mixture over it. Cook until the eggs are set around the edges,
about 10 minutes.

Place the skillet under the broiler for 1 to 2 minutes, until the top
of the frittata is puffed and lightly browned. Serve hot.

Calories: 197.8 kcal

Fat: 11.2 g
Protein: 14.0 g
Carbohydrates: 12.3 g
Sodium: 510.8 mg

vegetarian main dishes 1 8 3

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Anti-Cancer Heart Healthy Boosts Metabolism Improves Mood Anti-Inflammatory

chicken satay with almond sauce


1 pound boneless, skinless chicken breast

1/2 cup plus 1 teaspoon low-sodium tamari
Juice of 1 orange (about 1/2 cup)
Juice of 1 lime (about 11/2 tablespoons)
3 garlic cloves, chopped
1/4 cup rice wine vinegar
2 tablespoons natural almond butter
1 tablespoon honey
1 tablespoon minced fresh ginger
1/4 teaspoon toasted sesame oil
Olive oil spray, for the grill


So gross. I mean . . . really? Here’s what happens: conventionally raised animals are
kept in horrifying conditions, where they basically sit in their own excrement until the
day they are slaughtered. The bacteria from their feces are on and in the meat—think
E. coli and the like—so, to be safe, meat is irradiated to prolong its shelf life and reduce
the risk of food poisoning.
You can tell if your meat has been so treated by looking for the words “irradiated” or
“pasteurized” on the packaging. Currently more than 3,000 supermarkets in America,
as well as our nation’s school-lunch program, carry irradiated meat. This is a relatively
new practice, so we don’t know how serious the health ramifications are for humans
yet. With that said, the European Union is concerned about the chemicals that irradia-
tion creates in the meat and is pursuing further studies. I don’t know about you, but
the “maybe” game is just not something I want to play where my health is concerned.
What’s the best way to avoid this? Going organic, of course. Or, if organic is not af-
fordable, opt for fish instead of beef or chicken.

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Slice the chicken breast into thin strips 3 to 4 inches long; this is
easier to do if the chicken is placed in the freezer for 20 minutes
before slicing. You should have about 40 slices (count out and
set aside roughly half as many wooden skewers as you have
slices of chicken). In a medium bowl, mix the 1/2 cup tamari,
the orange juice, lime juice, and 2 of the garlic cloves. Add the
chicken slices. Cover the bowl and refrigerate for at least 1 hour
and up to overnight.

Before you are ready to grill the chicken, soak the wooden skew-
ers in water for at least 20 minutes.

Meanwhile, in a blender or the work bowl of a food processor,

place the vinegar, almond butter, honey, ginger, sesame oil,
1 teaspoon tamari, and remaining garlic clove. Blend or process
until smooth. Set aside until ready to serve.

If using a gas or charcoal grill, spray the grill with olive oil and pre-
pare a medium-hot grill. If using a grill pan, spray it with olive oil
and heat over medium-high heat.

Pat the chicken slices dry, and thread 2 slices onto each skewer.
Grill for 2 to 3 minutes per side. Arrange the hot skewers on a
platter and either drizzle the sauce over or serve the sauce in a
bowl alongside the skewers.

Calories: 203.5 kcal

Fat: 5.5 g
Protein: 29.0 g
Carbohydrates: 9.1 g
Sodium: 596.8 mg

poultry and meat main dishes 1 17

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Heart Healthy Boosts Immunity Boosts Metabolism Strong Bones Healthy Skin

blueberry banana muffins Blueberries

and bananas are two nutritional powerhouses—
and powerfully tasty, too! MAK ES 12 MUF F INS

Olive oil spray for the tin

3/4 cup mashed very ripe bananas (about 2)
3/4 cup nonfat plain yogurt
1/2 cup honey
1/3 cup olive oil
2 teaspoons vanilla extract
21/2 cups white whole-wheat flour
2 teaspoons aluminum-free baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 generous cup fresh or frozen blueberries
1/2 cup chopped walnuts, toasted (page 96; optional)

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Place an oven rack in the center of the oven, then preheat the
oven to 425°F. Lightly spray a 12-cup muffin tin with olive oil or
line with paper liners.

In a large bowl, place the bananas, yogurt, honey, olive oil, and
vanilla. Stir together until well mixed.

In a separate bowl, sift together the flour, baking powder, baking

soda, and salt. Add the dry ingredients to the banana mixture
and stir until just combined. Fold in the blueberries and the nuts,
if using.

Spoon the batter into the prepared muffin tin. Place the tin in the
oven and reduce the heat to 400°F. Bake for 35 to 40 minutes,
or until tops spring back when lightly touched. Let cool in the tin
for 10 to 15 minutes before transferring to a cooling rack. Serve
warm. (For longer storage, let cool completely and store in an
airtight container at room temperature for up to 3 days or in the
freezer for up to 2 months.)

Calories: 216.0 kcal

Fat: 6.8 g
Protein: 4.5 g
Carbohydrates: 37.1 g
Sodium: 234.5 mg

breakfast 6 3

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Açai Berry and Pomegranate Roasted or Grilled Vegetables Berry(ies), 22. See also cranberries
Smoothie, 226 with Romesco Sauce, 180–81 Blueberry Banana Muffins, 62–63
allergies, and diet, 212 avocado(s): and Ginger Salsa, Fresh, Grilled
alliums, health benefits from, 21–22 Guacamole, 233 Halibut with, 148–49
almond(s), 28 Pomegranate, and Sunflower -Maple Syrup, Multigrain
-Banana Smoothie, 226 Seeds, Baby Spinach with, Pancakes with, 68–69
-Chocolate Blondies, 256 96–97 and Quinoa Crunch, Greek
-Crusted Chicken Breasts, 112 Tomato, and Cheddar Burrito, Yogurt Cup with, 52
-Orange Rainbow Trout with 102–3 Watermelon Soup with
Chipotle Yogurt Sauce, 158–59 Blackberries and Jícama, 73
Roasted or Grilled Vegetables Whole-Grain Toast with
with Romesco Sauce, 180–81 banana, 37 Soft Cheese Spread and
Sauce, Chicken Satay with, -Almond Smoothie, 226 Raspberries, 53
116–17 Blueberry Muffins, 62–63 Blackberries and Jícama,
Spiced Roasted, 236 Pops, Chocolate-Cinnamon Watermelon Soup with, 73
Trail Mix, 236 Frozen, 242–43 Blondies, Almond-Chocolate, 256
and Vegetable Pad Thai, 192–93 barley, 29, 37 blueberries, health benefits from, 22
Anchovies, Garlic, and Parsley, Risotto with Asparagus and Blueberry Banana Muffins, 62–63
Linguine with, 163 Lemon, 196–97 Breads and toast. See also muffins
apple cider vinegar, 36 with Roasted Cauliflower and Baked Garlic Pita Chips, 231
apple(s), 36 Almonds, 211 Fattoush Salad, 92–93
and Cheddar Slices with Soup with Shiitake Mushrooms Whole-Grain Toast with
Cinnamon, 230 and Andouille, 84–85 Soft Cheese Spread and
Crisp, Golden, 245 Barramundi, Thai Green Curry, 142 Raspberries, 53
and Fig Compote, Spiced, 248 bean(s), 21, 37 broccoli, 27
and Ham on Grilled Country Baked Ratatouille with Parmesan, and Shiitake Mushrooms, Beef
Bread, 108 204–5 Stir-Fry with, 138–39
and Pecans, Steel-Cut Oats with, Black, 260 Vegetable Stir-Fry with
50–51 Black, and Rice, 210 Lemongrass, 190–91
and Red Cabbage Slaw, 101 Black, and Roasted Tomato Soup, Broth, Vegetable, 264–65
arame, 36 80–81 Brownies, Fudge, 254–55
Arame and Carrots, Sautéed, 218–19 Black, Chili, 202–3 Burgers, Mediterranean Lamb, 132
arthritis, and diet, 152 Black, Dip, 235 Burrito, Tomato, Avocado, and
artichoke(s), 36 Green, Salad with Shrimp or Cheddar, 102–3
Baby, Braised, with Tomatoes, 222 Chicken, 98–99
Feta, and Black Olives, Roasted Hummus, 232
Pork Stuffed with, 136–37 Lentils, Sweet Potato, and Cabbage, Red, and Apple Slaw, 101
arugula: Coriander Stew, 82–83 Cake, Walnut-Orange, with Sweet
and Lemon, Russet Potato Salad Vegetable Stir-Fry with Yogurt, 252–53
with, 212–13 Lemongrass, 190–91 Calamari with Salsa Verde and
and Salsa Verde, Calamari with, Winter Vegetable Couscous, 198–99 Arugula, 174
174 beef, 116, 133, 160 canned foods, note about, 80
asparagus, 37 Grilled Skirt Steak with carrots, 37
and Lemon, Barley Risotto with, Chimichurri Sauce, 140 Carrots and Arame, Sautéed, 218–19
196–97 Stir-Fry with Broccoli and Catfish, Pecan-Crusted, with
Red Pepper, and Spinach, Chicken Shiitake Mushrooms, 138–39 Cranberry-Maple Compote,
Stir-Fry with, 118–19 Beets, Roasted Garlic, 221 156–57

2 7 2

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cauliflower: -Cinnamon Frozen Banana Pops, Poached, and Sweet Potato Hash,
Roasted, and Almonds, Barley 242–43 Chicken Sausage with, 60–61
with, 211 Fudge Brownies, 254–55 Poached, on Greens with Turkey
Winter Vegetable Couscous, Trail Mix, 236 Bacon, 54–55
198–99 cilantro, 38 energy, and diet, 102
chard: -Lime Sauce, Curried Chicken
Autumn Greens Soup, 74–75 with, 124–25
Potstickers with Tamari Dipping cinnamon, 38 fennel, 39
Sauce, 188–89 Coconut-Curry Steamed Mussels, Fennel and Carrots, Pan-Fried
cheese: 164–65 Chicken with, 114–15
Cheddar and Apple Slices with Coconut-Ginger Yellow Rice, 208 Fig and Apple Compote, Spiced, 248
Cinnamon, 230 cookware, best choices for, 59 fish, 23–24, 143, 144, 160, 164, 169
Frittata with Spinach, Potatoes, couscous, 261 Almond-Orange Rainbow Trout
Peppers, and Feta, 182–83 with Carrots, Parsnips, and with Chipotle Yogurt Sauce,
Healthy Cobb Salad, 100 Orange, 209 158–59
Mediterranean Pizza, 176–77 Winter Vegetable, 198–99 Broiled Mackerel with Lemon-
Roasted Pork Stuffed with cranberries, 38 Caper Vinaigrette, 160–61
Artichoke, Feta, and Black -Maple Compote, Pecan-Crusted Broiled Tilapia with Fresh Herbs,
Olives, 136–37 Catfish with, 156–57 Mushrooms, and Tomatoes,
Spinach and Red Onion Quiche, -Orange Sauce, Roasted Turkey 146–47
184–85 Breast with, 128–29 Grilled Halibut with Fresh Berry
Spread, Soft, and Raspberries, Pumpkin Muffins, 64–65 and Ginger Salsa, 148–49
Whole-Grain Toast with, 53 Cucumber and Yogurt Salad, Creamy, Grilled Sardines with Lemon and
Tomato, Avocado, and Cheddar 214 Basil, 162
Burrito, 102–3 cumin, 38 Linguine with Anchovies, Garlic,
chicken, 113, 160 and Parsley, 163
Breasts, Almond-Crusted, 112 Pecan-Crusted Catfish with
Curried, with Cilantro-Lime Dairy foods, 29. See also cheese; Cranberry-Maple Compote,
Sauce, 124–25 yogurt 156–57
Grilled Lemon, 122–23 dips: Poached Salmon with Green
Healthy Cobb Salad, 100 Black Bean, 235 Goddess Yogurt, 152–53
or Shrimp, Green Bean Salad Guacamole, 233 Pollock in Parchment, 145
with, 98–99 Hummus, 232 Roasted Salmon with Pepita and
Pan-Fried, with Fennel and Tomatillo and Tomato Salsa, Cumin Seed Crust, 150–51
Carrots, 114–15 234 Spicy Mahi-Mahi and Mango
Poached, 258 drinks: Tacos, 154–55
Roasted, with Whole-Wheat Pasta Açai Berry and Pomegranate Thai Green Curry Barramundi,
and Spinach Pesto, 120–21 Smoothie, 226 142
Salad with Red Grapes and Banana-Almond Smoothie, 226 Frittata with Spinach, Potatoes,
Toasted Pecans, 109 Peppers, and Feta, 182–83
Satay with Almond Sauce, 116–17 fruit(s):
Sausage with Poached Eggs and eggplant, 38 buying, storing, and preparing,
Sweet Potato Hash, 60–61 Baked Ratatouille with Parmesan, 240–41 (see also specific fruits)
Shredded Curried, Mulligatawny 204–5 health benefits, 25–26
Soup with, 88–89 Roasted or Grilled Vegetables Vinaigrette, 263
Stir-Fry with Asparagus, Red with Romesco Sauce, 180–81
Pepper, and Spinach, 118–19 eggs, 23–24, 39, 56–57, 160
Chili, Black Bean, 202–3 Denver Omelet, 58–59 genetically modified (GM) foods,
chocolate: Frittata with Spinach, Potatoes, about, 75
-Almond Blondies, 256 Peppers, and Feta, 182–83 Grains, 29–30. See also barley; oats;
Chip Oatmeal Muffins, 66–67 Hard-Boiled, 259 quinoa; rice

index 2 7 3

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green bean(s): Legumes, 21. See also bean(s) oats, 29
Salad with Shrimp or Chicken, Lentils, Sweet Potato, and Coriander Golden Apple Crisp, 245
98–99 Stew, 82–83 Steel-Cut, with Apples and
Vegetable Stir-Fry with Pecans, 50–51
Lemongrass, 190–91 Toasted, and Tomato Soup, 86–87
Green Papaya Slaw, Ginger Shrimp Mackerel, Broiled, with Lemon-Caper oils, cooking, 87
Rolls with, 172–73 Vinaigrette, 160–61 Omelet, Denver, 58–59
Greens, 27–28. See also spinach Mahi-Mahi and Mango Tacos, Spicy, Oranges with Lemon-Vanilla Yogurt
Autumn, Soup, 74–75 154–55 Cream, 244
Calamari with Salsa Verde and Mango and Mahi-Mahi Tacos, Spicy, Orange-Walnut Cake with Sweet
Arugula, 174 154–55 Yogurt, 252–53
Chard Potstickers with Tamari Maple-Glazed Plantains, 246–47 organic foods, 24–25, 104, 186–87
Dipping Sauce, 188–89 maple syrup, 39
Fattoush Salad, 92–93 Meat. See also beef; lamb; pork
Healthy Cobb Salad, 100 buying, storing, and preparing, Pad Thai, Almond and Vegetable,
Poached Eggs on, with Turkey 133 192–93
Bacon, 54–55 cooking safely, 160 Pancakes, Multigrain, with Berry-
Russet Potato Salad with Arugula health benefits, 23–24 Maple Syrup, 68–69
and Lemon, 212–13 irradiated, about, 116 papayas, 39
grilling, cooking notes, 127 menus, 42–45 Papaya and Kiwi Summer Rolls,
Guacamole, 233 microwave cooking, 195 228–29
mint, 39 Pasta. See also couscous
muffins: Almond and Vegetable Pad Thai,
Halibut, Grilled, with Fresh Berry Blueberry Banana, 62–63 192–93
and Ginger Salsa, 148–49 Oatmeal Chocolate Chip, 66–67 Linguine with Anchovies, Garlic,
Ham and Apple on Grilled Country Pumpkin Cranberry, 64–65 and Parsley, 163
Bread, 108 mushrooms, 40–41 Linguine with Zucchini, Grape
herbs, 83, 92. See also specific herbs Fresh Herbs, and Tomatoes, Tomatoes, and Creamy
honey, 249 Broiled Tilapia with, 146–47 Lemon-Yogurt Sauce, 194–95
hormones: Roasted or Grilled Vegetables Mussels with Linguine, 166–67
estrogen and progesterone, 6–9 with Romesco Sauce, 180–81 Whole-Wheat, and Spinach Pesto,
ghrelin, 18–19 Roasted Shiitakes with Fresh Roasted Chicken with, 120–21
growth hormone, 15–16 Thyme, 215 pear(s), 39
insulin, 3–4 Shiitake, and Andouille, Barley -Pomegranate Salad, 244
leptin, 16–18 Soup with, 84–85 Sorbet, 238–39
norepinephrine, epinephrine, and Shiitake, and Broccoli, Stir-Fry pecan(s):
cortisol, 11–15 with, 138–39 and Apples, Steel-Cut Oats with,
testosterone and DHEA, 9–11 Mussels, Coconut-Curry Steamed, 50–51
thyroid, 4–6 164–65 -Crusted Catfish with Cranberry-
Hummus, 232 Mussels with Linguine, 166–67 Maple Compote, 156–57
pepita(s), 40
and Cumin Seed Crust, Roasted
Ketchup, 268–69 nutmeg, 39 Salmon with, 150–51
Kiwi and Papaya Summer Rolls, Nuts, 28, 96. See also almond(s) Trail Mix, 236
228–29 Pecan-Crusted Catfish with peppers, 38
Cranberry-Maple Compote, Baked Ratatouille with Parmesan,
156–57 204–5
lamb, 133 Steel-Cut Oats with Apples and Golden Gazpacho, 72
Burgers, Mediterranean, 132 Pecans, 50–51 Quinoa-Stuffed, 200–201
Skewers, Grilled, with Plums, Walnut-Orange Cake with Sweet Roasted or Grilled Vegetables
130–31 Yogurt, 252–53 with Romesco Sauce, 180–81

274 index

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Vegetable Stir-Fry with quinoa, 40, 262 Curried Salmon Salad Pita
Lemongrass, 190–91 Crunch and Berries, Greek Yogurt Pockets, 106
Pineapple-Mint Salsa, Chili-Lime Cup with, 52 Ham and Apple on Grilled
Shrimp Skewers with, 170–71 -Stuffed Peppers, 200–201 Country Bread, 108
Pizza, Mediterranean, 176–77 Vegetable Stir-Fry with Mediterranean Tuna Salad Rolls,
Plantains, Maple-Glazed, 246–47 Lemongrass, 190–91 107
Plums, Grilled Lamb Skewers with, Tomato, Avocado, and Cheddar
130–31 Burrito, 102–3
Plums, Honey-Ginger, 249 Raspberries and Soft Cheese Spread, Tomato, on Garlic-Rubbed Toast,
Pollock in Parchment, 145 Whole-Grain Toast with, 53 104–5
pomegranate: Ratatouille, Baked, with Parmesan, Sardines, Grilled, with Lemon and
and Açai Berry Smoothie, 226 204–5 Basil, 162
Avocado, and Sunflower Seeds, recipes, and noted health benefits, Sauce, Simple Marinara, 266–67
Baby Spinach with, 96–97 33–36 Sausage, Chicken, with Poached Eggs
-Pear Salad, 244 rice, 37 and Sweet Potato Hash,
Sauce, Pork Medallions with, Black Beans and, 210 60–61
134–35 Brown, 261 Scallops, Bay, with Toasted Sesame
pork, 133, 160 Coconut-Ginger Yellow, 208 Seeds, 168
Ham and Apple on Grilled Pudding, 250–51 Seafood. See fish; shellfish
Country Bread, 108 Risotto, Barley, with Asparagus and seeds, 28, 40, 96
Medallions with Pomegranate Lemon, 196–97 sesame seeds, 40
Sauce, 134–35 rosemary, 40 sex drive and diet, 54
Roasted, Stuffed with Artichoke, Shellfish, 143, 144, 164, 169. See also
Feta, and Black Olives, 136–37 shrimp
Potato(es). See also sweet potato(es) salads: Bay Scallops with Toasted Sesame
Roasted Russet Fries, 230 Baby Spinach with Avocado, Seeds, 168
Russet, Salad with Arugula and Pomegranate, and Sunflower Calamari with Salsa Verde and
Lemon, 212–13 Seeds, 96–97 Arugula, 174
Potstickers, Chard, with Tamari Chicken, with Red Grapes and Coconut-Curry Steamed Mussels,
Dipping Sauce, 188–89 Toasted Pecans, 109 164–65
Poultry. See also chicken; turkey Cucumber and Yogurt, Creamy, Mussels with Linguine, 166–67
buying, storing, and preparing, 214 shrimp:
113 Fattoush, 92–93 or Chicken, Green Bean Salad
cooking safely, 160 Green Bean, with Shrimp or with, 98–99
power nutrient food groups: Chicken, 98–99 Rolls, Ginger, with Green Papaya
alliums, 21–22 Healthy Cobb, 100 Slaw, 172–73
berries, 22 Pomegranate-Pear, 244 Skewers, Chili-Lime, with
cruciferous vegetables, 27 Red Cabbage and Apple Slaw, 101 Pineapple-Mint Salsa, 170–71
dark green leafy vegetables, 27–28 Russet Potato, with Arugula and and Vegetables, Laksa with, 78–79
fruits and vegetables, 25–26 Lemon, 212–13 and Watermelon Salad, 94–95
legumes, 21 Shrimp and Watermelon, 94–95 Sorbet, Pear, 238–39
meat, fish, and eggs, 23–24 salmon, 23 Soups. See also stews
nuts and seeds, 28 Poached, with Green Goddess Autumn Greens, 74–75
organic dairy, 29 Yogurt, 152–53 Barley, with Shiitake Mushrooms
whole grains, 29–30 Roasted, with Pepita and Cumin and Andouille, 84–85
Pudding, Rice, 250–51 Seed Crust, 150–51 Beet, Smooth, 76–77
Pumpkin Cranberry Muffins, 64–65 Salad, Curried, Pita Pockets, 106 Golden Gazpacho, 72
Salsa, Tomatillo and Tomato, 234 Laksa with Shrimp and
sandwiches: Vegetables, 78–79
Quiche, Spinach and Red Onion, Chicken Salad with Red Grapes Mulligatawny, with Shredded
184–85 and Toasted Pecans, 109 Curried Chicken, 88–89

index 2 75

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soups: (cont.) Tacos, Spicy Mahi-Mahi and Mango, health benefits, 25–28
Roasted Tomato and Black Bean, 154–55 microwaving, 216
80–81 Tilapia, Broiled, with Fresh Herbs, Roasted or Grilled, with Romesco
Toasted Oats and Tomato, Mushrooms, and Tomatoes, Sauce, 180–81
86–87 146–47 roasting, 216–17
Watermelon, with Blackberries Tomatillo and Tomato Salsa, 234 and Shrimp, Laksa with, 78–79
and Jícama, 73 tomato(es), 25 Stir-Fry with Lemongrass, 190–91
spinach, 27 Avocado, and Cheddar Burrito, Winter, Couscous, 198–99
Asparagus, and Red Pepper, 102–3 venison, 133
Chicken Stir-Fry with, Baked Ratatouille with Parmesan, Vinaigrette, Fruit, 263
118–19 204–5
Baby, with Avocado, Braised Baby Artichokes with, 222
Pomegranate, and Sunflower Fresh Herbs, and Mushrooms, Walnut-Orange Cake with Sweet
Seeds, 96–97 Broiled Tilapia with, 146–47 Yogurt, 252–53
Mediterranean Pizza, 176–77 Golden Gazpacho, 72 walnuts, health benefits, 28
No-Cream Creamed, 220 Grape, Zucchini, and Creamy water, best choices for, 227
Pesto and Whole-Wheat Pasta, Lemon-Yogurt Sauce, watermelon, 41
Roasted Chicken with, Linguine with, 194–95 and Shrimp Salad, 94–95
120–21 Ketchup, 268–69 Soup with Blackberries and
Potatoes, Peppers, and Feta, Roasted, and Black Bean Soup, Jícama, 73
Frittata with, 182–83 80–81
and Red Onion Quiche, 184–85 Roasted or Grilled Vegetables
Squash. See also zucchini with Romesco Sauce, 180–81 yogurt, 29, 41
Baked Ratatouille with Parmesan, Sandwich on Garlic-Rubbed Chipotle Sauce, Almond-Orange
204–5 Toast, 104–5 Rainbow Trout with, 158–59
Pumpkin Cranberry Muffins, Simple Marinara Sauce, 266–67 Cream, Lemon-Vanilla, Oranges
64–65 and Toasted Oats Soup, 86–87 with, 244
spaghetti, health benefits, 41 and Tomatillo Salsa, 234 and Cucumber Salad, Creamy, 214
Spaghetti, Thai, 224 Trail Mix, 236 Greek, Cup with Quinoa Crunch
Winter Vegetable Couscous, Trout, Rainbow, Almond-Orange, and Berries, 52
198–99 with Chipotle Yogurt Sauce, Green Goddess, Poached Salmon
stews: 158–59 with, 152–53
Lentils, Sweet Potato, and Tuna Salad Rolls, Mediterranean, 107 -Lemon Sauce, Creamy, Zucchini,
Coriander, 82–83 turkey, 113, 160 and Grape Tomatoes,
Winter Vegetable Couscous, Breast, Roasted, with Cranberry- Linguine with, 194–95
198–99 Orange Sauce, 128–29
stress, and diet, 228 Kebabs, Tandoori, 126
Summer Rolls, Papaya and Kiwi, zucchini:
228–29 Baked Ratatouille with Parmesan,
sweet potato(es): Vegetable(s). See also specific 204–5
Hash and Poached Eggs, Chicken vegetables Grape Tomatoes, and Creamy
Sausage with, 60–61 and Almond Pad Thai, 192–93 Lemon-Yogurt Sauce,
Lentils, and Coriander Stew, Broth, 264–65 Linguine with, 194–95
82–83 buying, storing, and preparing, Roasted or Grilled Vegetables
Smashed, with Coconut Milk, 223 178–79 with Romesco Sauce, 180–81

2 7 6 index

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Multi-week bestselling author and
TV's toughest fitness guru, Jillian
Michaels, moves in a new, broader
direction with this diet book for
men and women. This 3-phase diet
restores fat burning hormones,
removes fat storage hormones,
and rebalances metabolic make-up
so that weight loss is easy and

Master Your Metabolism

Jillian Michaels, Biggest Loser Coach and
New York Times bestselling author of
Making the Cut with Mariska van Aalst;
Foreword by Christine Darwin, M.D.

978-0-307-45073-9 (0-307-45073-2)


packages Jillian's tough
and energetic approach to
fitness in a deck filled with
portable exercise cards that
you can mix and match for
a customized workout.

Jillian Michaels
Hot Bod in a Box
Jillian Michaels
Readers can carry it wherever they go
and have quick access to calorie, fat,
and carb counts, as well as lists of
hormone-positive foods that boost fat
burning and kick fat storage to the
curb. Also included: tips on
navigating the supermarket aisles for
Master foods and lifestyle products,
what to eat on the go, at restaurants,
and on the road, and motivational tips
for staying on track.

The Master Your Metabolism Calorie

Jillian Michaels with Mariska Van Aalst

978-0-307-71821-1 (0-307-71821-2)

The Jillian Michaels collection is available at:
and your favourite local bookstore.
Mich_9780307718228_4p_bm_r1.p.indd 277 3/4/10 4:54 PM
Mich_9780307718228_4p_bm_r2.p.indd 278 3/9/10 2:04 PM