The Fat Flush Cookbook

Copyright © 2003 by Ann Louise Gittelman. All rights reserved. Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher.

ISBN: 978-0-07-150480-5
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Acknowledgments

Introduction

CHAPTER
1
The Fat Flush Phenomenon

CHAPTER
2
The Fat Flush Plan Evolves

CHAPTER
3
The Fat Flush Kitchen

CHAPTER
4
The Fat Flush Herbs and Spices for Weight Loss and Health

CHAPTER
5
Breakfast

CHAPTER
6
Lunch or Dinner Entrées

CHAPTER
7
Vegetables

CHAPTER
8
Snacks

CHAPTER
9
Dressings

CHAPTER
10
Condiments, Sauces, and Such

CHAPTER
11
Stocks and Soups

CHAPTER
12
Beverages

CHAPTER
13
Nourishing Sweets and Indulgences

CHAPTER
14
Resources and Support

Index

Fat Flush has brought me many blessings and in many respects has represented a turning point in my life—both professionally and personally.

I am grateful that the writing of the first book
The Fat Flush Plan
in the spring and summer of 2001 enabled me to spend some time in my home-town of West Hartford, Connecticut, where I had the opportunity to visit and say good-bye (although I didn't know it would be a final farewell) to two of my dearest uncles, George Berkowitz and Jacob Kriwitsky. Shortly thereafter, my uncle Ben Kritwitsky also passed away, so this time in my life has been a crossroads on many levels.

Last summer was also the last time I saw my long-time literary agent, Mike Cohn, who passed away in February of 2002.
The Fat Flush Plan
was dedicated to Mike, who, in great measure, was responsible for my writing career. When I asked his widow Suzanne how Mike really felt about the dedication, she told me that “if he read it once a day, he read it ten times out loud.” I will miss Mike's wisdom, direction, and unerring support of my work—not to mention those early 6 a.m. telephone calls when he had good news to report.

My deepest thanks and gratitude to the entire McGraw-Hill team for making this cookbook and the Fat Flush phenomenon a reality. My McGraw-Hill dream team includes my talented editor Nancy Hancock, whose commitment to my work and creative guidance is unsurpassed. She was right. And from the bottom of my heart I would like to acknowledge my publisher, Philip Ruppel; the director of marketing, Lynda Luppino; the marketing manager, Eileen Lamadore; publicity manager, Ann Pryor; subsidiary rights director, Irina Lumelsky; international sales and marketing director, Chitra Bopardikar; translation rights, Allyson Arias; special sales, Linda Babat; editing supervisor, Scott Kurtz; McGraw-Hill/Ryerson publicist, Doug Blair; and Alan Sears, the McGraw-Hill rep for the Pacific Northwest. I hope you will all remain part of my newfound literary family for a very long time.

I wish to express my enduring thanks to all of my supporters on the home front headed up by Stuart K. Gittleman, the business arm of First Lady of Nutrition, Inc. Stuart, as many of you know who email, call, or
write me is simply
the best
regarding follow-up, follow-through, and professionalism. He is kind and considerate, and a consummate pro. I should know. I am also his sister

I must thank Lan Hahn and Debbie Nelson-Judd here in the Northwest for coming onto the Fat Flush scene at the right time. Also, my deepest appreciation to journalist Susan Hamilton for her great Fat Flush coverage in
Northwest Woman
and
The Inlander.
Kudos to Joe and Sara Hamilton of Pilgrim Health Foods in Spokane for conducting bimonthly Fat Flush classes to support the community under my supervision. And to those of you in all the other locales around the country and around the globe who are spreading the Fat Flush message through special events, classes, and Fat Flush dinners—thank you.

Heartfelt thanks to the iVillage.com group—most especially Kerci Marcello and Emily Lapkin, who are truly delighted about the wildly successful Fat Flush Plan messaging board. Via the iVillage cyberspace connection, I have had the unique opportunity to communicate with millions of Fat Flushers throughout the world. My sincere thanks to the remarkable iVillage community leaders who have worked the board 7 days a week, 24 hours a day—especially Rose Grandy, Monica Papoulias, Jackie Scott, Roberta Uhrland, Kari Wheaton, Linda Leakley, and Mary Dodge.

My village community leaders, Rose, Kari, and Jackie—veteran Fat Flushers themselves—provided very helpful assistance with the recipe selection, development, test tasting, and review of these recipes so I know that others like them will find the recipes doable, usable, as well as fairly quick and easy. Kari's creativity and cooking expertise contributed in no small measure to the entrée section. Thanks also to Ellen Buier for her culinary contributions and generosity; to Claudia Krevat for her recipe contributions; to Pete Tobin, culinary instructor; and to Edith Gittleman for her vast cooking talents and attention to detail regarding clarity of cooking instructions.

My significant other, the cowboy from Texas , deserves a medal for putting up with crazy writing schedules and creative chaos. Just remember Sir James—forever is as far as I'll go.

Thank you also to my dear Fat Flush followers. You have turned out in record numbers at book signings, lectures, and demonstrations to show your support. Many of you have been with me since the very beginning, back in 1988 when
Beyond Pritikin
hit the stands. You have followed my career through all of my books and have the tattered, torn pages to prove it!

And to my dear friends who have been there with me through all the challenging times and have rejoiced with me during the triumphs: Liz and Monroe Paul and Herb, Dianna, and Dick; Diane and Roy; Lena and John; Helen and Bill; Linda and Malcolm; Ann, Signe, and Gillian. These extraordinary people epitomize this definition: “A friend is someone who knows the song in your heart and sings it back to you when you have forgotten how it goes.”

As everyone who is familiar with
The Fat Flush Plan
knows, I am totally committed to helping people cleanse and purify their systems and get trim, fit, and healthy. Since launching
The Fat Flush Plan
in 2001, I've learned so much about the real life applications of Fat Flush and how it is changing people's lives that a companion cookbook seemed like the natural and logical next step.
The Fat Flush Plan
details my weight loss/lifestyle system that evolved over 15 years from my own personal experience, the success of my clients, and the science behind the five hidden weight gain factors that sabotage weight loss. This cookbook will help you translate and put together the unique dietary components of the system into real life breakfast, lunch, dinner, and snacks. And while I believe that it's what's inside a person's heart and soul that really counts, this doesn't change the reality that your weight affects your health and that your physical appearance affects how you feel and the way you feel about yourself.

In fact, based upon the latest government statistics on overweight and obesity, a Fat Flush Plan cookbook is quite timely, indeed. Nearly 130 million people or 61 percent of all Americans now weigh too much. Over half the adult population in the United States is overweight with nearly a third classified as obese. Too much weight, plain and simple, is directly connected to heart disease, diabetes, and arthritis.

But in these days after September 11, Americans seem to be paying more attention to comfort and feel-good foods (think lasagna and sweets) rich in calories, undesirable fats, and sugars rather than the foods that provide the vital nutrients we need to maintain a healthy weight and protect overall health. So my challenge as a nutritionist in developing the
Fat Flush Plan Cookbook
was not only to help you lose or control weight with the Fat Flush principles and concepts, but also, at the same time, to treat you to home cooked, absolutely satisfying meals with recipes that are comforting, cozy, and healthy without your feeling deprived.