Grilled Fish 300 by Ellie Lewis [epub | 2,16 Mb] ISBN: 1790578116

  • Full Title: Grilled Fish 300: Enjoy 300 Days With Amazing Grilled Fish Recipes In Your Own Grilled Fish Cookbook! [Smoked Fish Recipes, Fish Grilling Cookbook, Fish Fry Cookbook, Fish Grill Book] [Book 1]
  • Autor: Ellie Lewis
  • Print Length: 190 pages
  • Publisher: Independently published
  • Publication Date: November 30, 2018
  • Language: English
  • ISBN-10: 1790578116
  • ISBN-13: 978-1790578115
  • Download File Format | Size: epub | 2,16 Mb
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“What is American food?” Well, the answer is just as simple. GRILLING!

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✩★✩ Read this book for FREE on the Kindle Unlimited NOW ~ DOWNLOAD FREE eBook (PDF) included ILLUSTRATIONS of 300 recipes right after conclusion! ✩★✩

Any way you grill your meat, anywhere you are, is worth celebrating. Let’s discover the book “Grilled Fish 300” right now!

  • Introduction
  • Chapter 1: Grilled Cod
  • Chapter 2: Grilled Halibut
  • Chapter 3: Grilled Mahi Mahi
  • Chapter 4: Grilled Salmon
  • Chapter 5: Grilled Snapper
  • Chapter 6: Grilled Swordfish
  • Chapter 7: Grilled Tilapia
  • Chapter 8: Grilled Trout
  • Chapter 9: Grilled Tuna
  • Chapter 10: Amazing Grilled Fish

Let this cookbook “Grilled Fish 300: Enjoy 300 Days With Amazing Grilled Fish Recipes In Your Own Grilled Fish Cookbook! (Fish Cooking Grill, Fish Fry Cookbook, Fish Grilling Book, Fish Grilling Cookbook, Grilled Fish Cookbook, Grilled Fish Recipes, Smoked Fish Recipes) [Book 1]” guide you through each step of the fish grilling process, featuring comprehensive information on techniques, ingredients, and equipment. Discover the grilled fish traditions in various regions that recreate traditional meals, with tips from expert pitmasters. Love a challenge? Smoking is arranged here based on difficulty level so that you can gradually build your grilling skills. Regardless of the chicken’s source, it’s fast-cooked over high heat and added with flavors using smoke from flaming wood. Feel free to change the fish types, as well as its sauce and side dishes. You can even make do without the last two. However, these three things must always remain Fish. Smoke. And the most essential: Time. Grilling is about fast cookingit’s worth the wait. You also see more different types of BBQ & Grilling recipes such as:

  • BBQ Seafood
  • BBQ Chicken

✩ Purchase the Print Edition & RECEIVE a digital copy FREE via Kindle MatchBook ✩

I really hope that each book in the series will be always your best friend in your little kitchen. Let’s live happily and “Grilling”! Enjoy the book,

Tags: cast iron grill cookbook, electric grill cookbook, indoor grill cookbook, grilled chicken cookbook, grilling cookbook for beginners, grilling chicken recipes, smoker grill recipe book, grilled cheese cookbook, pellet grill cookbooks

 

Editorial Reviews

 

Keywords

Introduction

Seven Things You Probably Don’t Know About Me

The Healthy Indulgence Philosophy

Self, Sweat, Substance

PCF Combination: The Pillars of the Healthy Indulgence Plan

Superfoods

Natural Sweeteners

Detox the Healthy Indulgence Way

The Healthy Indulgence Kitchen

Setting Up Your Kitchen

Ingredient Essentials

The Healthy Indulgence Recipes

Sunrise

Sandwiches

Soups & Salads

Sunset

Snacks

Sauces

Sips

Sweets

Sima’s 3-day Healthy Indulgence Detox Plan

FAQ

Connect with Sima

Resources

Additional Resources

Conversion Charts

Copyright and Disclaimer

“The more you praise and celebrate your life, the more there is in life to celebrate.”

—Oprah Winfrey

Acknowledgments

Have you heard the cliché “it takes a village”? Well, it’s true. I wouldn’t be able to do what I do, nor would I have been able to produce this incredible book without my village. However, before talking about my village, let me mention a couple important people in my life.

First is Kayla Sorensen, my beautiful daughter. You are the love of my life, my princess love, and a true gift from God. I am privileged to be your mother. You are the biggest blessing in my life. I know I am here to guide you as your mom, but in so many ways I feel that you teach me what’s really important in life.

Then, I would like to thank my partner, the savvy Farhad David Rostamian, whose dedication, insight, and incredible eye for detail—not to mention his love for cooking and food—has helped us make something above my expectations. David, in a way, I feel that you and I have co-created this book together, as your vision and leadership have been captured throughout the pages and have taken this project to a whole new level.

Speaking of my village, let me introduce this incredible team. Minoti Vaishnav, my gratitude for capturing the essence of my work into words, I appreciate and thank you for your unique gift. Our prop and food stylist, Leslie Rodriguez, your dedication to your craft and your no-nonsense attitude makes you an integral part of our team. Delaram Pourabdi, our amazing photographer, your artistic vision and photography skills have brought this book to life. It is a breath of fresh air to see how your photos captured the essence of my recipes and showcased them as the mouth-watering dishes they are. Madeline Hodges, our set designer, your creative approach to styling and designing dishes for photography was instrumental in transforming our vision on the set. Justin Hall, our skilled videographer, thank you for capturing so vividly all that happened behind the scene as we made this book. Melissa Duenas, I appreciate your detailed work on this project as it allowed me to focus on what I do best in writing this book. Lastly, Kristine Lacayanga, thank you for assisting me throughout this project, from proofreading to preparing the final manuscript. Your attention to details and organizational adherence supported this project above and behind.

I am also extremely grateful to collaborate with several world-renowned brands and professionals, including the extraordinary people that supported the creation of this cookbook. Robert Schuller and Nick Quintero from Melissa’s Produce (you guys rock), Sadaf foods, Alkaline heals you, Wellness to be, Justin’s, Gomacro, Primal Kitchen, Panorama meats, Eden foods, reCAP mason jars, Fitvine wine, Harmless harvest, Frontier co-op, Clover juice, Philosophie, The Berry man, Purely Elizabeth, Sari foods, Suja juice—thank you all for believing in me and my work.

Throughout my journey that led to the creation of this book, I have had the privilege of meeting and studying under the guidance of world-class mentors. The most impactful among them is New York Times bestselling author Marianne Williamson. She has been the greatest influence in my growth both personally and professionally as her teachings have led me through my own life transformation. Marianne, I thank you for your brilliance, wisdom, and guidance. I am beyond grateful to call you my mentor and friend.

Abigail Gehring and Leah Zarra and the entire Skyhorse Publishing team, I am grateful for your patience and grace as you steered this project from the outset, and worked with me to bring this book to the world. I am very happy to have had the privilege of having my first book published by Skyhorse and their elite team.

I have had the good fortune of working with many talented professionals throughout my career. Clyde Haygood, Shira Wintner, and Cynthia Salazar: I am indebted to your hard work and believing in me and my crazy dreams. To my good friends, Shirin Yadegar, founder of LA Mom magazine, and Shahriar and Atoosa Rad, this project would not have been possible without your kindness and generosity. You opened your doors and graciously let us wash, prep, chop, cook, blend, mix, spice, bake, burn, stage, design, photogr
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re indication that the shrimp has been mishandled during processing.

For most of us, sodium bisulfite, like sulfites in red wine, presents no problems. But if you’re allergic to sulfites, you’ll most likely react to it. To get around it, buy organic or nonadditive shrimp (organic is the industry term; nonadditive the governmental one in the United States and Canada). To guarantee that your shrimp are chemical-free, ask to see the box they were packaged in. Your fishmonger should be happy to let you have a look.

One surefire way to avoid problems is to buy shrimp exactly the way your fishmonger does—frozen, in 3- or 5-pound boxes. You may find these in the freezer cases of gourmet supermarkets, or you can ask your fishmonger to sell you one directly. You’ll end up with perfect shrimp, sealed in a double layer of protective ice (called double glazing). If you’re lucky enough to land one of these boxes, they should be thawed for 2 to 3 days in your refrigerator, on a lipped baking sheet to catch the runoff. Yes, with 5 pounds, you might have more than you want, but you can always use what you need for the recipe, then steam the rest (see page 180) and keep them in the freezer in a freezer-safe bag. Refreezing is the safest way to store shrimp once you’ve cooked them; never refreeze raw shrimp.

“Off with Their Heads!”

Although we North Americans may cry it, we’re the only ones who do. Around the globe, shrimp heads are a delicacy.

In Manhattan’s hopping Chinatown, during spring and fall, the dim sum parlors are buzzing every Sunday morning with shrimp and hot peppers, fresh from the fryer. Each shrimp, no more than three inches long, is deep-fried—head, feelers, legs, tail and all. Pure magic, all crunch.

If you’re lucky enough to find shrimp with their heads on, buy 50% more than the recipe calls for (the head accounts for about that much weight). You can cook them whole, and your family can snap off the heads and suck out the juices, just as they do with crawfish in New Orleans. Or you can snap off the heads before cooking and save them in your freezer to make fish stock.

FROM THE MARKET TO YOUR REFRIGERATOR

Use Your Nose and Eyes

To tell if shrimp are at their peak, just smell them (ask your fishmonger to hold up a handful). They should have little odor, just a hint of the sea, clean and bright.

A shrimp should not smell like

Ammonia or rotten eggs: it’s undoubtedly old.

Chlorine: Washing shrimp in chlorine to kill bacteria is legal, but not acceptable.

Gasoline: the harvesting trawler was leaking fuel into its belly.

After you’ve smelled the shrimp, look at them—and beware two ominous colors. Avoid a shrimp that’s dark pink around its shell segments. Yes, some are pink by nature (see page 4)—but that’s a rosy translucence in the meat itself. If a shrimp looks warmly pink just at the shell segments, or if it is unevenly pink on one side but not the other, chances are it’s been defrosted under warm water, and is thus partially cooked. Or, worse yet, it’s been improperly preserved, the chemical decay actually cooking the meat.

A shrimp should also not appear dusty yellow, especially around its neck (that is, the fleshy part exposed outside the shell, just where the head was snapped off). Yellowing is an indication of excessive sodium bisulfite (see page 1). The meat will be rough, like sandpaper. Tell your fishmonger to quit playing mad scientist in the back.

Size Matters

But it doesn’t mean anything. There’s no governmental standard for sizing shrimp. “Jumbo,” “large,” “colossal” are just marketing words, some accurate, some quaint, some window dressing. For the purposes of this book, shrimp are broken into three categories, each designated by about how many shrimp make up 1 pound (or about 450 grams).

Large 12 to 15 per pound

Medium 35 to 40 per pound

Small more than 55 per pound

Always buy shrimp from a market that sells them sized per pound. But there is no institutional standard among markets. You may not find “large” shrimp that are exactly 12 to 15 per pound—yours may be 10 to 12 per pound. Fortunately, we’re not playing roulette. Close enough counts.

A Shrimp by Any Other Name…

…would still be a shrimp. But that doesn’t tell you what kind it is. So let’s first deal with three terms that add to the confusion:

Prawns In most of North America, a prawn means any large shrimp (usually 15 or fewer per pound). But in Great Britain, a prawn is any medium or large shrimp (35 or fewer per pound). And in the Pacific Northwest and Alaska, a prawn is a large freshwater shrimp. In the end, prawn is a term bandied about recklessly, a fearful thing for any gourmand or home cook to encounter. It is not used in this book.

Gulf Shrimp This used to mean any shrimp caught wild off the Texas coast, once the sole sourc
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wrapped and char- grilled, as in the grape- leaf–rolled whole sardines in Greece,

southern France, and parts of Italy.

There is a similarity in technique but a vast variety of individual fl avors in the grilled

foods of the Mediterranean. A Syrian barbecue feast, for example, might include spit-

roasted lamb, fragrant with ginger, sage, marjoram, and olive oil, or skewered bite- size

pieces of lamb marinated with wine and mint. In Turkey, the same grilled lamb might be

marinated in yogurt and herbs. In Greece, grilled lamb is almost always synonymous with

the Pascal feast, but farther west, in Provence, a boned and butterfl ied leg of lamb best

exemplifi es the local traditions.

Grilling crosses all cultural and religious boundaries in the Middle East, and it is

both the domain of specialized restaurants and something people do at home, often for

festive occasions. In Israel, every holiday involves Israeli families setting up mangals, which are portable little square grills on which they cook all sorts of small- cut meats. There is

also a great affi nity for restaurants that specialize in meat on skewers. A delicacy at one of

them in Tel Aviv is goose liver on skewers. There’s a whole neighborhood of grill restau-

rants in Tel Aviv, called Schchunat Hatikva, or the “Neighborhood of Hope.” Among Arabs,

the meshwa, or grill, is also the centerpiece of festive occasions. Such feasts often take

place on Fridays, the Muslim holy day, as well as on weekends, when people take to the

countryside for picnic feasts. In Greece, festive grilling culminates in the spit- roasted Eas-

ter lamb.

The grilling traditions date back to the most ancient times, to the feasts of mytho-

logical heroes, to the sacrifi cial lamb that was part of every culture from Mesopotamia to

Ancient Rome. But it is not a tradition limited to the eastern Mediterranean. Indeed, some

of the most delicious dishes are Italian, French, and Spanish. One of my favorite meals in

the world is the elaborate rolled involtini, made with meat or fi sh, a specialty of southern Italy. Unlike skewered dishes in the eastern Mediterranean, these are dipped in batter before being grilled. In Provence, the grillades—basically steaks slathered in olive oil, then

ix INTRODUCTION

seared on a barbecue—are among the most familiar dishes. The French also gave us one of the world’s most famous grilled meat preparations, chateaubriand.

While the sound and smells of meat sizzling on a grill are always enticing, meat,

fi sh, and poultry are not the only barbecued specialties in the Mediterranean. In Egypt,

one of the most delicious treats of all is Jerusalem artichokes marinated and roasted to

perfection over hot embers. The garlic- and- herb–infused eggplants, zucchini, peppers,

and more culled from Italian and Provençal traditions have become part of our daily food

culture in the United States. Many baked vegetable dishes also begin on the grill, such as

savory grilled eggplant moussaka, or grilled eggplant, zucchini, and/or pepper timbales

baked with cheese.

In Greece, there is a special holiday devoted to grilled foods—Tsiknopempti, which

roughly translates to “Smoky Thursday.” It takes place on the third Thursday of Carnival,

ten days before the start of Lent. It is one of the busiest restaurant nights of the year. The

tavernas are full. Grillmen—they are almost always men—prep mountains of lamb chops,

sausages, ribs, kebabs, ground meat specialties, and more. There is a par tic u lar tang in

the air, a scent that wafts from restaurant and home kitchens alike. It’s the holy trinity of

Greek marinades—garlic, oregano, and lemon—tempering the cool March air.

Not until summer, when fi sh becomes king of the grill, does grilling take center

stage again. And what would the Mediterranean table be without the most classic of all

grilled foods, those myriad cubes of meats, fi sh, seafood, and vegetables threaded onto

skewers and grilled? Souvlaki, kabob, spedini, pincitos, and more—these are among the

timeless classics of the Mediterranean grill; they are foods that have acted as virtual am-

bassadors, ushering Mediterranean cooking into every corner of the world.

A WO R D O N E Q U I P M E N T

Most of the recipes in this book are fl exible enough in their approach so that the ingredi-

ents can be grilled on anything from a portable hibachi to a wall- size restaurant grill. Most

dishes were tested on a simple gas grill as well as on a simple charcoal grill. Food grilled

over charcoal defi nitely tastes better than food grilled over gas. Pop u lar Mediterranean

dishes like grilled fi sh and grilled eggplant wouldn’t have the universal appeal they enjoy if

it weren’t for the intense fl avor of the smoke that infuses them.

Grilling to perfectio
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ere in business. We named the new restaurant Buonavia, “on the good road,” and began planning and building. Looking over the many menus we had collected from the most popular and successful Italian restaurants of the time, we realized that what our clientele knew and wanted was Italian-American food. But we had a plan: We hired the best Italian-American chef we could find, and I went to work as his sous-chef. I learned as much as I could from him while cooking some of my traditional dishes, such as gnocchi, polenta, and risotto, and adding them slowly to the menu. We became wildly popular, and for the next ten years we ran two of the most popular Italian restaurants in Queens, adding Villa Secondo, in Fresh Meadows, about six years after we opened Buonavia.

I received many accolades for bringing traditional Italian cooking to my customers. But what I did not realize then was that in those ten years I had learned a new cuisine, the Italian-American cuisine.

In 1981, we were ready to move to Manhattan and sold both restaurants to open Felidia, a restaurant that went on to receive three stars from the New York Times and nationwide recognition for serving “true” Italian fare. Felidia is still the epicenter of my activities, although our reach has extended to several restaurants—Becco and Esca in New York City, and Lidia’s in Kansas City and Pittsburgh. Several years ago, we started Esperienze Italiane, a travel company that specializes in the food, wine, culture, and art of Italy.

My infectious passion has touched both of my children. Joseph, besides being a great businessman and restaurateur, is passionate about wine and produces wonderful wines in Friuli, Italy. He is married to Deanna, and together they have blessed me with two grandchildren, Olivia and Miles. My daughter, Tanya, an art historian with a tremendous passion for Italian culture and art, received her Ph.D. in Italian Renaissance art from Oxford. Tanya and her husband, Corrado Manuali, a Roman attorney, have blessed me with another grandson, Lorenzo.

But there is an irony in all this success. While I, along with many of my contemporary colleagues, preached and practiced “la vera cucina italiana,” and set out to bring the True Italian Culinary Culture to America, Italian-American cooking was being dismissed as an impostor by journalists and professionals alike. Still, the experience of those ten years in Queens, and the popularity of the dishes I served there, haunted me. I felt there was something real in that cuisine, a feeling that was reinforced by my frequent travels across America, where Italians—by now third- and fourth-generation—are still cooking this food, and their customers are still in love with it.

I just needed to get to the bottom of this phenomenon. Some of the answers became apparent when I read La Storia: Five Centuries of the Italian American Experience by Jerre Mangione and Ben Morreale (HarperPerennial Library, 1993).

Five hundred years ago, what did my compatrioti (countrymen) find in this new land? Did they find basilico, oregano, or rosemary? Did they find sweet and ripe San Marzano tomatoes, broccoli di rabe, or radicchio? I doubt if they found virgin olive oil, Parmigiano-Reggiano, fresh mozzarella, or ricotta. How sad and unaromatic their cupboard must have seemed to those early immigrants. They had to cook with the ingredients that were available, led by the memory of the flavors they recalled. And therein lies the beginning of the answer to “What is Italian-American cuisine?”

In Italy, the herbs are so aromatic, the San Marzano tomatoes are so sweet and intense, that with a touch of virgin olive oil and a sliced garlic clove you have the best marinara sauce in the world. How did the immigrants, who had no access to such ingredients, capture those flavor memories? I assume they tried to re-create the intense flavors of their homeland by adding a lot of what they did have—garlic, oregano, and other dried herbs, herbs that they most likely brought with them. On the other hand, meat was abundant in this new land. It was a symbol of well-being for the immigrants—a sign of the good life—and so the Sunday ragù, which back in Campania would have been flavored with a piece of pork, was enriched with sausages, braciole, and meatballs. This new cuisine devised by the early Italian immigrants was one of adaptation—one that went beyond cooking. It was a way for them to retain their culture proudly by using the ingredients they found in their new home. I would call this a venerable cuisine indeed.

Among the diversified ethnic immigrants who came to the United States, most Italians intended eventually to return home, after making enough money to build a new house for their families, according to La Storia. This led to the immigration of many single men, who in most cases lived in boarding houses where food was provided along wi
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believe good practice and holism require us to evolve tradition to the extent that it best serves the whole. If you are not knowledgeable of butchery, follow the suggestion in the recipe until you gain more experience. As you learn about muscle science and have some sensory experience with butchery practice, you can allow yourself to become more flexible. I have tried to note in each recipe where you cannot afford to be cavalier, and processes or instructions with which you can allow yourself some creativity.

The same can be said for spices, salt and other ingredients. Seek the freshest and most responsible ingredients possible, as these will inform a better product and a better food system. Follow tradition where it serves you, and branch out where you wish to forge new and delicious ground.

For casings, I prefer natural over synthetic. For fresh sausages, I use natural hog casings, for salamis I use natural beef middles, and for larger preparations or whole muscle cures, I use hog bungs and hog bladders. Sheep casings will come in handy if you want to make breakfast links or snack sticks, and beef bungs are used for curing coppa. You will see each of these items pictured with the recipes for which they are used.

The Resources section at the end of the book provides online purveyors for items that you might have trouble purchasing around the corner.

SAFETY / HOW IT WORKS

I am not a germ freak. On the contrary, I grow mold next to my desk on an ongoing basis. Let’s be honest — some of our best foods in the world come from our understanding of, and openness to, microorganisms. Chocolate, coffee, tea, yogurt, cheese, alcohol and salami are just a few of the delicious possibilities we’ve come up with by not being total germ-a-phobes. That being said, we must also have a respect for the harmful microorganisms that can plague our cookery. Charcuterie is a practice in which you can become intimately unafraid of nature, and indeed delighted by its mystery. But you will also need respect for its power. In meat processing, there are a few notable foes of the process. The majority of them, including Campylobacter, listeria, salmonella, E. coli and staph can be prevented by cooking fully or preserving thoroughly, ensuring you start with clean product, and maintaining a clean and cold processing regimen. Botulism is in another category, as the deadliest potential pathogen in food preservation. It thrives in oxygen devoid, acidic environments, and can only be inhibited by thorough cooking or use of nitrite (more on that later). Trichina is a parasite of concern in wild game and some pastured animals. Freezing meat for at least 82 hours at less than –10 degrees Fahrenheit (a median temperature for most home freezers) will kill it.

The most important and most basic safety principles are to 1) keep work area, hands, equipment and everything as clean as possible, and 2) keep everything as cold as possible. As meat gets smaller, it needs to be kept colder. This is because the more surface area meat gains (via cutting or grinding), the more breeding ground bacteria is given. You’ll notice the particular attention given to temperature as we deal with preparations that include grinding and fine mincing of meat products. In many preparations, you will be encouraged to not only work with frozen meat, but also to freeze parts of your equipment (working parts of your grinder, mixing bowls). You may also want to take a break in the middle of processing, and let the meat chill in the fridge before continuing to ensure everything stays around 40°F, and no warmer. 3) Ensure your projects meet parameters for internal temperature when hot smoking or cooking, and for weight loss when air curing. For the latter, measures of pH and water activity are the most reliable markers of food safety.

An understanding of how charcuterie works, when it works, is essential to preventing safety issues, as well as producing great-tasting products. In addition to common sense sanitary practices and cold storage, we use specific tools to aid our cause. Understanding these tools and their role in the process of meat preservation is essential to grasping the essentials of how charcuterie is even possible.

Salt is a critical player in charcuterie practice. It provides flavor, but it also creates inhospitable environments for many harmful microorganisms. Additionally, salt does the important work of reducing water activity, which is a measure of the total water available for microbial activity in the meat. Via the processes of osmosis and diffusion, salt lowers water activity and aids in the dehydration of meat, which is ultimately what preserves it for safe consumption.

Smoke has antimicrobial properties, a low pH and other qualities that inhibit rancidity. In addition, the flavors smoke contributes to cured meats play a major role in charcuterie tradition. (More on smoke in Chapter 6.)

Fermentation re
re’s a huge difference between nutritious carbohydrates like whole grains, fruits, vegetables, and beans, and refined carbohydrates like white flour, white rice, white sugar, and corn syrup. While the former are a great source of nutrients and sustained energy, the latter have been subjected to the refining process, which breaks down, and in some cases completely removes, the whole-grain component of a food, stripping it of all the “good stuff” (i.e., essential vitamins, minerals, and fiber). As a result, refined carbs have close to zero nutritional value.

And while eating refined carbs provides an initial burst of energy, you may have noticed that just an hour or two after your bagel-and-smear breakfast or vending-machine snack, you start to crash. That’s because eating shit like white bread and candy causes your blood sugar to skyrocket. Yes, refined carbs give you an instant high, but it’s short-lived, and that blood sugar spike wreaks havoc on your body—complete with unattractive and potentially embarrassing consequences (i.e., unintentional dirt naps, decreased ability to control your appetite, and crazy mood swings).

Eating processed carbs is also an easy way to pack on pounds. When you eat foods that cause your blood sugar to soar, your body is forced to produce more insulin to bring your blood sugar back to a normal level. Insulin is a fat storage hormone, dudes. With higher levels of insulin in your bloodstream, your body converts refined carbs into sugars that get stored as body fat. In simple terms:

In other bad news, the more refined grains and sugars you consume, the more you crave them, and this vicious cycle can have far scarier consequences than man boobs and a jelly belly in the long run. Studies show that ingesting large quantities of refined carbs significantly increases your risk of developing insulin resistance, heart disease, diabetes, cancer, obesity, depression, and Alzheimer’s. I’m guessing you’d like to avoid those things?

I’m not asking you to give up refined grains and sugars altogether (and you’ll still find them used occasionally in Dude Diet recipes), but scaling back is clearly vital, and I promise that when you do, the immediate change in your well-being will blow your mind. Once Logan got over the withdrawal hump (and stopped claiming that The Dude Diet was “ruining his life!”), the dude was amazed by his higher energy levels, mental clarity, and newfound ability to sit down without unbuttoning his pants. You, too, can experience these wonders!

Cravings Decoded

Why You “Need” Refined Carbohydrates and How to Kick the Habit

TO KICK YOUR REFINED CARBOHYDRATE HABIT AND JUMP-START YOUR DUDE DIET PROGRESS. PLEASE CONSULT THE FOLLOWING CHART. WHICH OUTLINES THE MENTAL AND PHYSICAL CAUSES FOR YOUR CRAVINGS AND HOW BEST TO TACKLE THEM.

The Cause

The Fix

YOU WANT TO FEEL HAPPY. Sugar releases serotonin and endorphins that calm you down and make you feel good.

NATURAL SUGARS RELEASE THE SAME AMOUNTS OF “HAPPY” BRAIN CHEMICALS WITHOUT ALL THE NASTY SIDE EFFECTS. Try eating some fruit or a piece of whole-grain toast with peanut or almond butter when a craving strikes. You know what else boosts serotonin and endorphin levels? Exercise. Try some of that.

YOU HAVE AN IMBALANCE OF “BOWEL FLORA.” If you regularly experience bloating, gas, diarrhea, constipation, or exhaustion, your gut bacteria could be out of whack. A bacterial imbalance can cause yeast to build up in your body, and since yeast thrives on sugar, yeast overgrowth could be (partially) responsible for your insatiable sweet tooth.

A GOOD PROBIOTIC SHOULD HELP BALANCE YOUR FLORA. Talk to your doctor and/or the friendly peeps at your local health food store.

YOU ARE EATING TOO MUCH SALT. Find yourself craving sweets after polishing off a bag of chips or a carton of Chinese food? This is because when you eat a lot of salt, the body naturally craves sugar to balance it out.

STOP EATING SO MUCH SALT! Not only will eating less sodium decrease your sugar cravings, it will also help you de-bloat by shedding water weight. You’ll be surprised how fast your double chin disappears when you cut back.

YOU ARE STRESSED. When you’re fatigued, depressed, or under chronic stress, your body craves quick sources of energy, which refined carbohydrates provide.

CHILL OUT. Do activities that relax you. Talk to your partner, friend, family member, or roommate. (Do not call Domino’s. They can’t help you.)

YOU LIKE THE TASTE OF REFINED GRAINS AND SUGARS. You really like it. Always have, always will. You crave these things because they are delicious and that’s that.

GET IT TOGETHER. Everyone likes pizza and candy, but part of being a responsible human being is learning to exercise self-control. (Did you not read the paragraph where I said that eating too many refined carbs give

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