the Rosedale diet RON ROSEDALE, M.D., and CAROL COLMAN fjarlttc:tbCl rl!l To my parents, my sisters, and my son for their love and support RON ROSEDALE Contents Part One Everything You Need to Know About the Rosedale Diet Chapter Chapter Chapter Chapter Get Slim, Live Longer Be Healthier Are You Leptin Resistant? Take This Quiz The Vicious Cycle: From Fat to Fatter How the Rosedale Diet Can KeepYou Young Part Two Making the Rosedale Diet Work for You Chapter Why Good Fat Does a BodyGood Chapter The Rosedale Diet Guide to HealthyEating Chapter GettingStarted: Weeks One to Three Chapter A Guide to the Rosedale Diet Suppl ement Program The Rosedale Diet Supplement Plan The Rosedale Diet Supplement Plan Plus Chapter Rosedale Diet Exercise Strategies Chapter 10 The Leptin Test and Other Medical Tests That Can Save Your Life Chapter 11 GettingHealthywith the Rosedale Diet Afterword Rosedale Resources Your -DayFood Diary How Much Protein Should You Eat EveryDay? For Women Only: Protein Requirement WOlksheet For Men Only: Protein Requirement Worksheet Rosedale Diet Recipes Product Information References Searchable Terms General Searchable Terms Recipe Searchable Terms Acknowledgments About the Author Credits Cover Copyright About the Publisher Part One Everything You Need to Know About the Rosedale Diet Cbaptl'r One Get Slim, Live Longer, Be Healthier Want a slim, sculpted body and a longer life? There's a tried and true way to achieve both Eating less a lot less Decades ago, researchers discovered that if you put laboratory animals on a very low calorie diet - about one-third fewer calories than normal they can live up to two times longer than well-fed animals Not surprisingly, food-restricted animals retain their sleek youthful figures What is truly amazing however, is that their bodies not only appear younger, but by every objective laboratory measure, they are younget: Levels of key hormones that normally fluctuate with age, and other important markers of aging remain remarkably stable Nor food-restricted animals suffer as often from the chronic diseases associated with "normal" aging, such as diabetes, heart disease, and cancer Slim for life Healthy for life A longer life in a "younger" body Despite these wonderful results, no one is seriously suggesting that humans should follow such a punishing diet Who wants to starve? Who willingly can? The fact is, you don't have to starve to be in great shape or to enjoy the prospect of a longer, disease-free life Thanks to the Rosedale Diet, you can have all the benefits of a strict, low calorie diet - a great body, great health, and the promise of longevity without ever having to feel a hunger pang The even better news is that you can lose weight and get healthy while still eating delicious meals and snacks such as chicken tortillas, wraps, guacamole, nuts (even so-called fattening nuts like macadamia nuts), lobster salad, raspberry cheesecake, and eggs Benedict No starving No hunger The best part of all is mesclun salad and mung dal soybean(s), black: in black bean wrap dip spinach: in black cod in chicken tarragon in curried chicken in lasagna sprouts, in berry good salad squash, summer, in lasagna steak and soft-boiled eggs steamed chard and grilled salmon stew, country buffalo strawberries: in berries and cream in smoothie with hazelnuts summer health sunflower sprouts, in tofu wrap Swiss chard hard-boiled eggs and See also chard T tamari almonds tilapia in roasted red bell pepper sauce with snow peas toasted �Manna from Heaven" bread with avocado, smoked salmon, dill and poached eggs tofu: and broccoli in lemony almond sauce in broccoli soup chocolate mousse portobello casserole in raspberry mousse cake scrambled and veggies in lemon tahini sauce wrap tomatoes: cherry in black cod cherry in tofu portobello casserole eggs poached with pesta over in stuffed peppers sun-dried for chicken wrap sun-dried, in sea and green salad tortillas: in black bean wrap for chicken wrap for roasted veggie wrap for shrimp wrap for tofu wrap tuna: grilled in Maui salad salad Trish's turkey: burger, mustard greens, feta and black pepper in stuffed peppers turkey sausage: �Manna from Heaven" bread with pesta and with poached eggs in soft-boiled eggs and "Manna from Heaven" with sausage sauce turnips: in country buffalo stew in roasted Cornish game hens v veggies: grilled roasted, wrap and tofu in lemon tahini sauce w walnuts: in baby romaine salad in baked halibut in pesta sauce in blueberry crumble in chicken salad in grilled tuna in lasagna in mesclun and chicken salad in mesclun mix salad in more pizza in pizza with pesto sauce in salmon cakes with asparagus wraps: black bean chicken roasted veggie shrimp tofu y yogurt: and berries in dill dressing for poached salmon salad z zucchini: in garlic shrimp in grilled veggies in lasagna in pizza with pesto sauce in shrimp wrap Acknowledgments First and foremost, we'd like to thank Toni Sciarra for her superb editing of this book, and for stepping in and taking over the project in midstream We'd also like to thank Nicholas Darrell for all of his help, Megan Newman for her support and vision, and the wonderful production and publicity teams at HarperCollins for their hard work Without all of them, this book would never have become a reality Many thanks to Jeremiah Stamler, M.D., professor emeritus, Department of Preventive Medicine at Northwestern University Medical School, who encouraged Ron's interest in the strong relationship between diet and heart disease, and to Gary Spoleta for his unwavering support for this project We'd also like to extend our gratitude to lena Latham for her fabulous recipes, and Peggy Dace for all of her help A special thanks to our agent, Richard Curtis, who has so ably represented Carol for more than two decades, and for launching Ron on his career as an author About the Author CAROL COLMAN has coauthored many best-selling books on health and medicine, including Curves: Permanent Results Without Pennanent Dieting The Melatonin Miracle, Shed 10 Years in 10 Weeks, Body Rx, and more She lives in Larchmont, New York www.rosedalemetabolics.com Jacket photograph by Dorothy Low Photography, Inc DISCLAIMER This book is written as a source of information only The information contained in this book should by no means be considered a substitute for the advice of a qualified medical professional, who should always be consulted before beginning any new diet, exercise, or other health program All efforts have been made to ensure the accuracy of the information contained in this book as of the date published The author and the publisher expressly disclaim responsibility for any adverse effects arising from the use or application of the information contained herein PRIVACY DISCLAIMER The names of the individuals discussed in this book have been changed to protect their privacy ROSEDALE DIET Copyright © 2004 by Ron Rosedale and Carol Colman All rights reserved under International and Pan American Copyright Conventions By payment of the required fees, you have been granted the non-exclusive, non-transferable right to access and read the text of this e-book on-screen No part of this text may be reproduced, transmitted, down-loaded, decomplled, reverse engineered, or stored in or introduced into any information storage and retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of THE Th' PerfectBound Th' � PerfectBound and the PerfectBound HarperCollins Publishers, Inc logo are trademarks of Mobipocket Reader August 2004 eISBN 0-06-078228-5 FIRST EDITION 10 About the Publisher Australia HarperCollins Publishers (Australia) Pty Ltd 25 Ryde Road (PO Box 321) Pymble, NSW 2073, Australia http://www.perfectbound.com.au Canada HarperCullins Publishers LLd 55 Avenue Road Suite 2900 Toronto, ON, MSR, 3L2, Canada http://www.perfectbound.ca New Zealand HarperCollins Publishers (New Zealand) Limited P.O Box Auckland, New Zealand http://www.harpercollins.co.nz United Kingdom HarperCollins Publishers Ltd 77 -85 Fulham Palace Road London W6 8JB UK http://www.uk.perfectbound.com United States HarperCollins Publishers Inc 10 East 53rd Street New York, NY 10022 http://www.perfectbound.com eBook Info Title: The Rosedale Diet Creator: Ron Rosedale and Carol Colman Date: 2004 Type: novel Format: text/html Identifier: eISBN 0-06-078228-5 Source: PDF Language: en Relation: None Coverage: None Rights: Copyright © 2004 by Ron Rosedale and Carol Colman ... �yo-yo" up and down the scale, nor they flit from my diet to the next fad diet Most have stayed with me for years, and the reason they stay is that my diet works The Rosedale Diet is dramatically... Rosedale Diet Suppl ement Program The Rosedale Diet Supplement Plan The Rosedale Diet Supplement Plan Plus Chapter Rosedale Diet Exercise Strategies Chapter 10 The Leptin Test and Other Medical... sensitivity, leptin can then begin to its vital job of turning off the hunger switch and turning on the fat-burning switch Any weight-loss diet that does not lower leptin qUickly is putting the