The recipes are online at Food Network's site. And thanks to reader, "dd," for posting Alton's list of foods in the comments of the new episode reminder! If you need it:
DailyThe smoothie did look great, I need that because of the soy milk since I'm lactose intolerant. And the sardine toast looked amazing, I'm ready to make that at work much to enjoy of my co-workers I am certain.
- Fruits
- Whole Grains
- Leafy Greens
- Nuts
- Carrots
- Green Tea
3 times a week
- Oily Fish
- Yogurt
- Broccoli
- Sweet Potato
- Avocado
Once a week
- Red meat
- Pasta
- Dessert
- Alcohol
NEVER!
- Fast Food
- Soda
- Processed meals/frozen dinners
- Canned soup
- "Diet" anything
Eat breakfast every day, no exceptions.
I have been doing my own weight loss attempts for about a year, though not as successful as Alton, so it would be nice to incorporate some of this information. However, the part on sweets... he's a man and doesn't need his chocolate at least once a month, right gals? LOL
65 comments:
Thanks for the list... I was searching for it last night after we watched it.
Oh, they have the Almond, Sardine, and Smoothie recipes on their site. :)
Cheers,
he's a man and doesn't need his chocolate at least once a month, right gals?
XD I have method to deal with that, if you have the palate for it.
A tablespoon of cocoa powder in hot (soy) milk. No sugar. It's a bit extreme for hot cocoa, but I love the stuff. My mum says adding a quarter teaspoon of sugar takes the edge off the bitter cocoa, but I've developed a taste for the straight stuff.
Warning: You may feel extremely good afterward. To quote my mum yesterday when it was too late for her to drink any (she can't even drink decaf tea after 2 PM), "I can't do euphoria today."
I am intrigued but this extreme hot cocoa! :)
Wait, what was his reasoning against canned soup, just the over-processyness of it? 'Cause it's kind of a staple for me when I'm weight-losing.
He said it had too much salt. I've been using it a lot for lighter meals, but honestly it tastes awful and I can make better!
I guess I was a little disappointed in the show last night. AB spent ages talking about the workings of his blender. I wanted to hear more about what foods he EATS, not what kind of blender to buy! :(
I made the almonds and sardine toast today. Couldn't find sherry vinegar anywhere so I used red wine vinegar instead. I had never tried sardines before tonight, but the dish was pretty good!
The almonds were easy to make and taste excellent!!
I had problems finding sherry vinegar too for another recipe. If I can't find it this time I will sub red wine too.
Fillet o'fu? I think I just used balsamic when I made that one.
I've been reading online and many people are writing that success finding sherry vinegar is increased when you look for vinaigre de Jerez instead.
Can anyone recommend sardine brands that they like? I picked up some from Trader Joes that were not as good as the King Oscars I found later when I went to a different market during the quest to find the sherry vinegar.
I like King Oscars as well.
The one I tried was Season. :)
The only thing that bothered me was that he never talked about where chicken fit into his "diet". I don't eat a lot of red meat but do consume chicken. Wonder where it fits in?
I can't do caffeine, and decaf green tea is horrendous, so I don't know how to side step that one and would have liked more information. Do herbal teas count? I don't use sugar much, but I do bake and use stevia in my decaf coffee, so is that okay?
I wonder if there were gaps in the show left in deliberately to give him ideas for more shows this season. He didn't cover poultry or pork (unless he's counting pork as a "red" meat?)and didn't go into potatoes or eggs. He said milk was bad, but didn't touch on soybean milk boosting estrogen in women so it can enhance period cramps if used in large quantities. My doctor said to keep soy milk use to a minimal amount daily and avoid it about a week before my period hits.
I know he mentioned Green Tea will be on another episode, but my son pointed out that most of the recipes in Alton's cookbooks are now foods Alton wouldn't eat because they go against his new diet.
just saying to eat sweet potatoes is bizarre. Certainly they are healthy and rich in nutrients, but if I cooked sweet potatoes my way, it would be in the form of a pie! Are there any descriptions of how to prepare some to the elements of his diet, that do not move from nutrient rich to energy rich?
BUMMED THERE'S NO BOOK! I went to barnes and noble - no luck.. duh! I'm glad he's sharring the info with us. thank goodness I had it on my dvr :)
Baked sweet potato fries are easy and quite healthy. I'm sure there are lots of recipes for them online.
Thanks so much for the list!!!
BTW-I cook sweet potatoes EXACTLY the same way I cook regular potatoes. I have even put mashed sweet potatoes in a Shepard's pie with ground turkey--YUM!
I do the mashed sweet potatoes from "Potato My Sweet" They are awesome,
Chipotle Smashed Sweet Potatoes
I made the smoothie this morning, pretty tasty.
I think it's probably worth noting that Alton adds "at least" as a caveat to the "3 x weekly" list of foods. This would more obviously differentiated them from the "ONLY 1 x weekly" list. Sort of murky otherwise.
I too went to B&N looking for his book. I think because he is a "normal Joe" icon that we trust what and how he does things. I hope he offers more programs on eating healthy and having it taste good. His book would be a best seller in minutes.
Sweet potatoes are great just baked..you can add low fat cottage cheese instead of butter and it's good. You can also slice them and place on the grill.
I will look for the recipes and I am curious how the green tea fits in.
Also I can't imagine for 9 months he had just those foods shown on his show. AB we need more info....
To the person asking about a green tea alternative, they do sell green tea pills. Basically containing the nutrients in a dry digestible form. I'd give those a shot.
I also like King Oscar. What is funny is he says no to "Diet Anything", but he had a diet coke sitting on his table at the book signing. Kind of funny. Probably someone else's. Can't wait to try the smoothie recipe.
Stacy I'm not sure about the Diet Coke thing, when I saw him at the Anniversary Show in August he had bottles of Diet Coke on the table.
The only fault I find is that he's not drinking Coke Zero which tastes more like real Coke IMHO. ;)
I spied a Diet Coke at the Brookline book signing as well. And actually, between the Diet & Zero, I almost prefer the taste of the Diet. Zero does taste more like regular Coke, but still has an aftertaste & dries my mouth out. The Diet isn't as bed in either department. I switch between regular & Diet & Zero sodas. Depends on how my calories & sugar intake are running for the day. ;)
So far most of the list I am cool with, but avocado. Can't do it. Do you think there is a sub. I would love her suggestions. In addition, red meat once a week cool, but is pork the other white meat is this picture?
I will vouch for the green tea every day. In my experience, it curbs appetite so you don't feel like you have to snack. Plus, if you get high quality green tea, there are added health benefits from the antioxidants contained therein.
Just FYI - pork IS a red meat. All those commercials advertising it as "the other white meat" were just a ploy by the pork industry to get people concerned about red meat to consume more pig. It's good, but it's definitely red.
Ok 7 day meat choices are 6 out of 7 days chicken and fish. 1 day pork or beff. Going to be a hard sell with my pork loving husband.
AB is definitely a Diet Coke drinker. If you watch the clip of him on the Mara Davis radio show right before the 10th Anniv. he is drinking Diet Coke the whole time.
My favorite way to prepare sweet potatoes is to cut them in large chunks, toss with some olive oil, salt, pepper, ginger powder, garlic powder. Roast in a 425* oven for 45 min, tossing/turning once during cooking. Delish!!!!!!
I drank diet Coke and diet Pepsi for years, until I read some very frightening aricles about the awful things aspertame can do to the human body. Scared me so bad, I swore off aspertame completely. Just because something has no calories doesn't necessarily make it good for you. Buyer beware!!
I totally agree with pogwizd about apertame. Bad stuff. I happen to be allergic to it, luckily it is easily spotted on a food container.
I hate diet anything I Like Stacy am allergic to the stuff (thank god). I Premade the smoothies last night, used yogart not soy milk and also can not afford acai juice so I used low sugar grape juice. The fruit I used was a kitchen sink of yummyness. When I was done it was put in a container I could give a shake to in the morning and the non diet is on.
Please, Alton, please do a book on your diet. Tried the recipes from your show and am convinced.
I also have searched Barnes & Noble and the Internet.
Sherry
Darn, I missed the episode (and I haven't figured out the Food Network rhythm for catching re-runs), but it looks like Alton is preaching healthy eating instead of diet eating, which is AWESOME!!!
My Achilles heal (other than cheese) is with little snacks like Pepperidge Farm's goldfish crackers (I'll have the wholegrain ones!)... I wonder where these little indulgences fall in the list (or how bad they really are)... but the moral remains the same, EAT REAL FOOD!
I wish he had discussed more about how he used these ingredients in his dishes... i sent an e-mail to food network asking *pretty please* if they could ask him to write out a sample weekly menu of the items that he is consuming... it would be helpful, even if it wasn't very detailed.
Went to my local Japanese grocery store today and stocked up on a variety of sardines in different oils.
I started the ALton Brown lifestyle change January 6th. I have lost 1.1 lbs and a point in BMI already!! My energy levels are up and I'm regular, which is an achievement on it's own. I made only a few alterations, however. I use 1/2 sugar half truvia in my green tea, and when I have a craving for sugar I grab a mini york peppermint pattie containing 50 calories and 1.5 grams of fat. Sugar and red meat has always been my weakness, so this alteration works for me a bit. I don't give in completely, but I do put in 1 window of wiggle room. I buy light versions of things like mayo and sour cream, as well as whipped butter (NO SUBSTITUTES), but no "diet" anything, not even portion control 100 calorie snacks. SO far, I'm loving this change in my life! Alton Brown, you never cease to amaze me, keep it up!!!
Where can you get the acai juice? I cant find it in the local grocery store.
I have found the acai juice at stater bros. store and some costco stores.
It took me about an hour to find it at Kroger - It was in the produce section
I agree, we definitely need many more details on what a weekly menu might look like. He gave us a basic starting point, but I know I can't live on a smoothie for every breakfast every day for the next year (or the rest of my life, LOL)...or sardines for a daily meal every day.
I feel like I'm already doing about half of what he does (just on my own, without even thinking about "dieting") - I make similar smoothies in that exact blender, we only eat red meat and pasta about 1x a week, and I don't eat anything on his NOT EAT list... it's that first category of WHAT to eat daily that is the problem.
Tried the smoothie myself with concord grape juice and light SILK. Love it. Simple and tasty.
I truly believe Alton is setting himself up for a healthy-cooking show on The Food Network ("Good For You Eats!"..maybe??), and in those episodes he'll fill in the blanks that his "non-diet" outline (and the purposely vague episode "Live and Let Diet") has created. I think it would be ingenious on his part to start a healthy cooking show, and he'd be stupid not to cash in with a BOOK on this whole curiosity that's been crashing the Google engine!
My guess, as far as daily meats go, is simply lean proteins such as fish, chicken, tuna, and pork on those other 6 days where you aren't supposed to eat red meat. Even a sardine-avocado toastie for dinner would work, as he said. And I'm guessing those other lean proteins will be accompanied with a slighyly low-carb trend towards the vegetables...the broccoli..the carrots...the leafy greens...the underrated sweet potato. That's my bet, at least. He didn't ever mention that it was low-carb, because Alton's an original guy and doesn't want his "non-diet" categorized that way...But if you examine his outline, it's basically low-carb, isn't it?
In future episodes, he's hopefully gonna be giving us some of those fat-melting recipes of his! C'mon Alton, we're dying here! ;-)
I just watched Live and Let Diet last night. Interesting stuff!
Anyone have thoughts on replacing the meat/seafood items with vegetarian foods? I’d rather avoid supplements or otherwise processed items, if possible, but that can be tricky. Maybe I should just toss some protein powder into a breakfast smoothie…
@jenhudson What *is* that blender that AB was using in the show? I loathe my current Cuisinart one…
The book doesn't exist yet?! No wonder why when I went out to go buy it I wasn't able to find it :)
The blender he is using is a VitaMix
I've been usint frozen berries, fresh mango and banana for years in a smoothie the base of which has been non-fat plain yogurt - sometimes adding a sprinkle of cinnamon or other spice. I use the NFP yogurt also for abaked potatoes (with capers, onions - whatever you like) and the same concoction on salmon. As for juices/concentrates - http://dynamichealth.com/ has a large variety through mail order and I've seen a few of their concentrates at health food stores and minimally at one or two supermarkets. Mail order is about 1/2 the cost of health food stores.
I have watched this show several times and I like what he is saying. Many plans steer clear of processed foods and stress the importance of whole foods. My problem is that I am on Coumadin and can't have broccoli, leafy greens or green tea. These foods contain Vitamin K or other compounds that alter blood thickness. I am going to try substituting cauliflower for the broccoli, choosing lower Vitamin K leafy greens (red cabbage and green beans) and drinking red tea.
The other thing I don't understand is the milk thing. Skim milk had more protein than soy milk which is why I drink it. I don't even like milk but my dietitian told me to have skim milk and sugar free instant breakfast everyday. The smoothie thing is great, but that's too much work for me in the morning. I will stick with my chocolate IB.
I looked for the book as well! ugh! I hope he really writes it! It all made so much sence and sounded so easy...
whoot-whoot.. AB got us with that book! I'm not certain that he is a dietitian, I think he solely wanted to let the viewers know how he managed to drop his weight.. and as they say, what works for one, doesn't always work for another.
Here are some good general suggestions:
1.Eat a fiber rich breakfast such as oatmeal, whole grain muffins, fruit. 5 grams or more of fiber per serving. Oat bran and rice bran are the most effective.
2.Switch to whole grains. Choose whole grain breads, crackers, bagels, muffins, waffles, pancakes.
3.Eat legumes (beans) at least three times a week. Try bean soup, cold bean salad, hummus sandwiches, black bean dip, toasted soy beans as snacks. Soy protein is especially effective, so be sure to include plenty. Even soymilk, tofu and textured soy protein are good.
4.Eat five servings of fruits and vegetables every day. One at breakfast, one veggie (e.g. carrot sticks, tomato slices) and one fruit (e.g. orange sections, apple) at lunch, and one salad and one cooked vegetable at dinner ... that makes an easy five!
5.Choose whole fruit, skin included, instead of juice. Juice is the fruit with all the fiber removed.
6.Eat garlic. Cooked or raw garlic both contain compounds that help lower your liver's production of cholesterol.
7.Other good foods include raw onion, salmon, olive oil, almonds, walnuts, avocados (the latter five are all high in fat but most of it is monounsaturated fat which helps to improve cholesterol).
8.Eat plenty of foods that contain the natural antioxidants, vitamins C and E:
Rich in Vitamin C Rich in Vitamin E
sweet red and green peppers cantaloupe sunflower seeds walnuts
strawberries papaya almonds peanuts
oranges grapefruit juice wheat germ soybeans
broccoli brussel sprouts wheat germ oil soybean oil
I think this fits in nicely with what AB has given as his "Way of Life" changes.
I've been on the AB 'diet' for 2 months and, combined with exercise, have lost 10 pounds.
I have Alton's smoothies (I add a couple of tablespoons of full fat yoghurt as well) every morning, and a hand full of almonds for a mid morning snack (10).
Lunch is Alton's fish (try 100 grams of tinned mackerel as it is the best for lowering cholesterol) and avocado but I have it on a slice of that heavy, square, black German pumpernickel with some onions and other spices - try a little tandoori paste!
Mid afternoon snack of almonds or a bowl of carrot sticks
Dinner is the fish bread again but I add steamed broccoli or a green salad as well.
I go through 2 pots of green tea during the day and I never feel hungry - the fat in the foods keeps me satisfied.
This is my typical week-day food.
I do have a few glasses of wine over the weekend and usually a small portion of Chicken/beef/pasta and LOTS of veggies.
So far so good - Alton Brown has inspired me!
I don't think AB was being purposefully vague, I think there is simply too much information to convey over the course of a single episode. I am certain that more episodes will follow.
The lists are no all inclusive. If it is not on the list of forbidden or limited items, you can eat them. He didn't list chicken, so eat it if you want to.
Also, as far as the "no milk" rule, he explained that milk makes him "do bad things" so he doesn't keep it around. If you watch the show regularly, you will understand this comment. Every time he makes cookies, cakes, and the like, he pours a big ol glass of milk to go with it. He isn't saying milk is bad, just that he associates milk with other bad things. It's kinda like how they advice a new AA member to stay out of bars and avoid friends who drink. Not that bars and friends who drink are bad, but they tend to lead a newly recovering addict away from the healthy lifestyle.
Oh how I wish there were sample menus of what he actually eats during a day.
I don't like fish. What should I substitute?
I loved this episode, saw it last night, and am inspired to try this non diet as well! I do not like fish at all, unless it is fried lol. I was almost gagging over the sardine toast.
What can I substitute for the fish?
Somehow, I think part of the point of his selections was that he was picking things that would work for him. I especially get that feeling with stuff like broccoli and sweet potatoes. There are probably a bunch of decent substitutes for those. And there's nothing particularly special about sardines -- its just that it fills the oily fish requirement.
After all, the basic point is that he's trying to create a health way of life for himself. And he is not trying to slavishly follow some "diet." So I think it's very amusing that the general reaction is that people are trying to turn his guidelines into a diet they can follow.
Hey, remember before Alton lost all his weight,he was doing those shows where he was going to diners and fast food joints. (with his motorcycle gang). That's where he was putting on the weight and he probably felt he needed to reign it in and fast! We all want that! Glad he was an inspiration for so many and healthily!!
The man is amazing! Loved the fish and avacado, although I prefer to use salmon instead of sardines. Please please please publish the book Alton!!!
I am going to try the almonds tonight. Anyone know when the next new episode will be aired? Maybe there will be more info then. Hope so.
Hi again- I posted on March 2 and I had then lost 10 lbs in 2 months on my 'Alton' diet. I have now lost 17 lbs AND cut my cholesterol level in HALF.
As everything on Alton's list of food lowers cholesterol, I've gone from very high in all categories to well within normal in 3 months. My blood pressure that was stage 1 high (140 over 85) is now down to below normal (110 over 65).
My doctor was floored that I had done all of this with diet and exercise alone.
I'm half way to losing my 35 lbs and people are amazed at the progress.
Will keep you posted.
Me again.... the guy who is STILL on the Alton plan. Fish, fish and more fish, but feeling FANTASTIC. 4 1/2 months and counting.
To recap, here's what I've been doing:
I have Alton's smoothies (I add a couple of tablespoons of full fat yoghurt as well) every morning, and a hand full of almonds for a mid morning snack (10).
Lunch is Alton's fish (try 100 grams of tinned mackerel as it is the best for lowering cholesterol) and avocado but I have it on a slice of that heavy, square, black German pumpernickel with some onions and other spices - try a little tandoori paste!
Mid afternoon snack of almonds or a bowl of carrot sticks
Dinner is the fish bread again but I add steamed broccoli or a green salad as well.
I go through 2 pots of green tea during the day and I never feel hungry - the fat in the foods keeps me satisfied.........
I fell off the wagon (too much wine on the weekends) and leveled out for a few weeks (but no gain) but then got back down to business and have now lost 25lbs!
I have 10 lbs to go and I'm aiming to accomplish this by the 1st week in July.
I think he solely wanted to let the viewers know how he managed to drop his weight.. and as they say, what works for one, doesn't always work for another.
I have never been great at diets and found that their last of sustainablilty was the issue. Basically i could see doing it for more than the time that i lost the weight. Well i am a huge Alton fan and i saw this episode and figured a change to my diet was needed over a diet plan. So far I have been doing alton's plan mixed with a low glycemic daily diet and it is working great. I have lost 22 pounds in 2 months and feel better than i have in years. I am going into my doctor in a week to see if my BP and Cholesteral have dropped too. This works well and for me is very sustainable.
Hi, I happened upon the show tonight and was wondering if there was any background info on AB starting this new lifestyle. Was it the result of some recent health issues or just an intelligent choice that found its time. Will he still host the Iron Chef? Right after the show tonight there was a show on candie.
Any suggestions for a substitution for a blender for the smoothie? Even if I make it the night before, there is too much whipped-up air in it for me to handle.
Does anyone have any suggestions for substituting sardines? I'm not a big fan of fish in a tin... Would the tuna in a spicy tuna roll be considered a fatty fish?
I assume he eats more veggies than just broccoli 3x per week but it's just not mentioned?
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