Judy Barnes Baker is an artist, writer, and an enthusiastic home cook who lives in Snohomish, WA, with her husband Dean. She is the author of Carb Wars; Sugar is the New Fat.
Nourished; A Cookbook for Health, Weight Loss, and Metabolic Balanceby Judy Barnes Baker
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The science is clear—controlling insulin is the key to health and metabolic balance, and controlled-carbohydrate diets are the natural way to control insulin. The menus in Nourished will promote effortless weight loss without hunger or deprivation. They can be combined to provide a full day of delicious food that totals between 20 and 50 grams of digestible carbohydrates. Substantial scientific evidence indicates that this range keeps insulin levels low enough to provide a metabolic advantage for weight loss, to prevent and reverse the complications of diabetes and many other disorders, and to reduce or eliminate the need for medications.
The 236 recipes in 52 menus contained in Nourished demonstrate just how sumptuous, indulgent, and satisfying this way of eating can be. They range from basic to gourmet; there is a pie with just 3 ingredients, but there is also an authentic gumbo that lives up to the highest standards of New Orleans cuisine. Other recipes include: Vanilla Spice Broiled Chicken, Home Fries, Cheddar Biscuits with Butter and Jam, Candied Fennel Tart, and a Cake with Chocolate Butter Cream Frosting that has less than 4 grams of carbohydrates per slice. There are menus for quick breakfasts and snacks, tasty everyday meals, elegant dinner parties, traditional holiday feasts with all the trimmings, and everything in between. Every menu includes carbohydrate totals for the meal in order to simplify carb counting. Mix and match alternatives and options make them easy to customize for individual needs. A complete nutrition data analysis, including portion sizes and preparation time, is provided with each recipe. Helpful tips, stories, and quotes make Nourished not just a cookbook, but a good read as well.
Nourished includes comfort foods and traditional favorites as well as innovative ideas and products. For example: there are recipes for pies and desserts that rival the conventional versions while using non-starchy vegetables in place of high-carb fruits. There are recipes using exciting new products that make it possible to closely duplicate the taste and texture of baked goods made with regular flour and sugar.
Nourished is sponsored by the Nutrition and Metabolism Society and endorsed by Innovative Metabolic Solutions, an organization that educates medical practitioners around the world about treating diabetes and other metabolic disorders.
416 pages in full color, more than 80 pictures
236 recipes in 52 complete menus
Complete nutrition data for recipes
Sources and resources provided
Based on the latest science
“Nourished flows from the science, science that it explains well. Like Judy Barnes Baker’s first book, Carb Wars: Sugar is the New Fat, it provides a good introduction to the metabolic theory that makes dietary carbohydrate restriction the best diet for weight loss, diabetes, metabolic syndrome, and, for most people, general health. Carbohydrate restricted diets are really insulin-control diets, and the science is clear on the need to control insulin fluctuations.”
– Richard D. Feinman, Ph.D., R.D., Professor of cell biology at SUNY and founder of The Nutrition and Metabolism Society
“...When I recommend this book to my patients, I do it with confidence. Using this
excellent tool, they are well on their way to changing their life and health with all the benefits I see every day for this lifestyle: fewer drugs, fewer health problems, more energy, less pain. If they have questions about the science, well, the answer is often here. Judy addresses some of the most common issues and discusses the science. So if I can’t be there to explain, this book can help....I will be using this in my clinic, but I’ll enjoy cooking from it as well. When I bring in these delicious recipes, the hospital staff will gather around pronto. I’m already considering what
to prepare for the next holiday when I work.
Thanks, Judy. My patients needed this book, and so did I.”
– Mary C. Vernon, M.D., Specialist in metabolic disorders and co-founder of Innovative Metabolic Solutions with Gary Taubes and Eric Westman, M.D.
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The more I read this book, the more excited I got as I at last had answers to my own battle with insulin resistance. Although marketed as a cookbook, the opening chapters serve as an education on defining metabolic disorders, revealing how the modern standard American diet has led to an increase in diabetes and why we are more obese than ever, and shows the evolution of the diet industry that has made us "fat phobic" when the real culprit is over consumption of sugar, refined carbohydrates, bad fats and unhealthy non-food ingredients in our foods. The recipes that follow this helpful information are a bonus. I was happy to discover that they use regular ingredients that I can easily find in local grocery and health food stores, and can make substitutions as needed. For example, I tend to avoid pork and shellfish, so I can easily substitute other fish or poultry and beef with good results. I also like that the cookbook is organized by daily menus. The recipe index helps the reader find specific types of recipes as desired, but sticking with the suggested daily menus not only makes planning and shopping easy but it is helpful for keeping the carbohydrate grams within the goal target each day without having to do all the math. Photos are included for many of the recipes, something I always appreciate in a cookbook. I have so many recipes tagged to try in the coming days but three that I made so far with great results were the Tacos with low-carb tortillas, Stuffed Celery, and Antipasto Salad. The Stuffed Celery with a cream cheese and Greek yogurt filling makes a great snack and the Antipasto Salad had some of my favorite ingredients such as olives, artichokes, grape tomatoes, and roasted peppers. I did substitute turkey ham for the salami since that's what I had on hand and it still tasted great. The low-carb tortilla for the tacos (I used the South Beach Diet brand found in my local grocery store) didn't taste any different than a regular tortilla so I'll be using them from now on. Readers need to be aware that sugar substitutes such as Splenda are used in recipes that require sweetness (desserts, etc.). The debate about whether such sweeteners are healthy or not goes on, but for those of us with metabolic syndrome or diabetes, this is a compromise we often need to make if we want something sweet, knowing that sugar itself can be even more harmful. I guess moderation is the key with this as it is with so many other food choices. That said, the author does include a chapter on all the different natural and artificial sweeteners so that the reader can make an informed choice. This will become a well-used cookbook in my home and is one I confidently recommend to anyone who deals with diabetes or blood sugar issues, or has a family member who does.