The #1 NEWYORK TIMES BESTSELLER THE BEST LIFE DIET REVISED AND UPDATED , Featuring NEW MENU PLANS and RECIPES 2 —= STARTLIFE DIET REVISED AND UPDATED FOREWORD BY OPRAH WINFREY PHOTOGRAPHS BY ALAN RICHARDSON SiMON & SCHUSTER PAPERBACKS NEW YORK LONDON TORONTO SYDNEYThis publication conta helplu Ke with the the opinions and ides eral on the subject ‘of its author. [1 is intended to provide dressed in the publication, His sold vi the author and publish understanding jot engaged in rend medical, health, psychological, or any ather kind af personal professional services in (he book, w render requires personal medical, health, or other assistance or adview, 2 competent professional shauld he consulted The author and publisher specifically disel -esponsibility for any liability, loss, or risk, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the mse and application af any af the contents of this hook, Before starting an a weightloss plan, or beginning or modifying an exereise check with your physician to make sure that the changes are right for you SIMON & SCHUSTER PAPERBACKS. 1250 Avenue of the Ameri New York, NY 10020 Copyright © 2om6, 2009 Photwgraphs copyright © Bestlife Corporation 2008, 2008 by Alan Richardson Photographer: Alan Richardson, Food Splist: Michael Pederson Debrah E. Donahue Prop Sty All rights reserved, including the right to reproduce this book or portions thereof in any Whatscever. For mformtion address Simon & Selruster Stibstdiary Rights ment, 1230 Avenue of the Americas, New York, NY 10020 Depa Jon & Se ary 2009) trade paperback edlitien Simon & Se of Simon & Schuster, Inc suek Parrkiacks and colophen are registered trademarks special discounts for bulk purchases, please cancer 1-800-156-6798 oF business simonatidschuster.cot The Litr ry of Congress has cataloged the previous edition as follows’ Greene, Bots (Bal Wi) The best life diet / Baly Greene ; (fereword by Oprah Wintvey). pe em. cludes indexes. Weigh lass —Papular works. 2. Reducing diets—Popular works. siess—Popular works, 1. Tile. Popul 2007 de® 2008270118 613,25. ISEN-I: 9781-41 65-9021 (pbk) ISBN, 14165-90254 (pbk) The anther gratefully acknowledges permi 7 material in th copyright @ 19 om the following sonree to rept sir control: "Morning Prayer Hivminale by Marianne Williansom 1 by Marianne Willkamson, Used by permission of Random House, IneCONTEN OREWORD by Ope INTRODUCTION UNDERSTANDING YOUR WEIGHT PHASE ONE PHASE TWO PHASE THREE 128 PATIENCE, PERSEVERANCE AND A POSITIVE ATTITUDE 161 THE BEST LIFE DIET MEAL PLANS 165 THE BEST LIFE REGIPESGENERAL INDEX abdominal fat, 20 activity: “afterburr ev ol, 13 benefits of, 17 Best Life Activity Seale, 45419 burning calories via, 42-13. geal for, 42 going to the nest level, 4 i, 12 guidelines, 118 involunt in Phase One, 39-41 and weight, 2 adipose tissue, 14 erobie exercise, 17,43, 4 ing, and muscle loss, 17, 43 Jeahl, 63-64 Anything Goes Calories, 41, 113-14 hart, HA foods eliminated in Phase One TL improving your choices, 158-60 appetite: control of, 93-110 emotional basis of, 101-6 reduced, 46 artificial sweeteners, 140 barley, 143 Basie Meal Plan, 173496 beans, 156-57 belly fai, 20 Best Life Activity Seale, 45-419 going to the next le 1.983, Best Lite Diet Basie Meal Plan, 173-96 basics, 6-0) 1s, M567, 172-73 2-10 meal pla ongeing support i Oprah's Seven-Day Diary, 1es7e Phase One, se Phase One Phase Three, se Phase Three Phase Two, see Phase Two recipes, see Recipe Inele Speedy Meal Plan, 196 Best Life Diet Guidelines, We velivity level, 118) calorie level, 118, 119) portion sizes, 119-22 serving allowances, 11 Best Life seal of appro Dod fat as adipose tissue, 12-20 loss of, 19 el set point, 14 storage of, 16 nel survival ‘bone, 16, 17, 83 brain chemistry, 16, 9 Dread: white, 71 whole grain, ‘breakFast Best Life choice imporuance ol, on-the-g recipes, see Recipe Index brown rice, 143 56-57 50S06 General Index buckwheat grants, 143 calleine, 19 calcium, 83-84 calisthenics, 43. calories burning, 17, 42-43 guidelines, 118, 119 per pound, 23 caramel, 65 carbohydrates, 18, 71, 100 cereal, 56 chocolate. ark, 159) cholesteral, 186 Cirele of Life, 102 coloncoded eating, 153 commitment, 3 Contract with Myself, 31 couscous, M4 dairy products: nik, 66, 74-75, serving sizes, 12 dicts healthp 55-59) ing habits of, volorroded, 15% Se emotional, 15, 22, 24, 27, 92, 04-6 inclless, 1D6 portion size, 99-100, 110-12 119-22 50-0 stopping befare bedtime, 75 three meals plus one snack, 4-5 and weight, eggs, 57, 136 emotions: and comfort food, 15, 22, 27, 92 and hunger, 101-6 endorphins, 96 energy, 16, 76 acrobie, 17,43, 15) endorphii ased by, 96 see alser activity fat, boty, ser body fat fats, dietary, 100 healthy, 157-58 saturated Eats, 128 serving sizes, L20 rans fats, 66-69, 120-30 lilser, 56, 71, 84, 97 fish, 82-85, 193-86 mercury in, 134 fio comfort, 15, 96 cravings for, 95 energy from, 76 ingredients listed on labels, 62-83, 67.73, misuse of, 15 conganic, M647 problem, BDA6% Ubermic effect of, 58 fried foods, 69-70: fruits, M41, 159-56 Ansthing Co colorcoded ea Avied, LMI-55 healthy tips jnice, 66, 154, 159 salads, 152 ing sizes, 120 genetics, ghrelin, 94-05 glycogen, 17, 18 grains relined, 142. whole, 7-74, 42-85 gros, LIS happiness, 2 hormones, 1 jnunger controlling, 96-101 emotional reasons fer, 101-6, factors leading to, 98 physical nature of, 92-101 hunger scale, 106-10; chart, Mgt hydration, 78-79 hydrogenated oil, 67 journal, 168 juice, 66, 154, 150 lean tissue, 16-17 leptin, 44-55General Index B07 Hillestyle, 22-26, anging, 31-32 Lough questions about, 26-30 ) LR 86 dications, 1, vitamins wtabolism, 17, 18. 19, 21 ancl muscle, 344 postexercise boost in, 13 andi thermic effet of foot, ilk, 66, F175 wre weight, 23 and activity, 43 ancl aging, 17,4 and carbohydrates, 18 ancl metabolism, 13414 mausele tissue, loss of, 17, 43 National Weight Control Registry (NWCR), 30-40. nicotine, 23, 39 Lion, supplements, and seeds, 12 ni sats, HSH oils, healthy, 70-71 ive oil, 68-69) omega fatty acids, 82-83, 1354, 1 Oprah’s Seven-Day Diary, 18-72 nic foods, | osteoporosis, I overeating, 96 17.83 ight, reasons fo, 26-28 rasta, FIA72, 7A perseverance, 163-61 Phase One, 8, 83-85 Activity Seale, 13-49 benefits, 36 changing your eating habits, er going to the next level, 49-54 judging your sucess, 81-85 objectives, 34, 3012 weigh in, 37-38, Phave Two, 8, 87-122 WHT 5, LLSEL appetite contro 0 st Life Diet Guielelines, 117-19 judging your success, 121 objectives, 89, 12-1 portion size, 99-100, 110-12, 119. Anything Goes. me, 91-92 in, 92 Phase Three, 8, 123-60 activity, 127-28 Anything Goes Calories, 158-60 colorceded eating, 15% four to watch out for, 129-31 health-promoting diet, 128-28 healthy fats, 187-58 judging your success, 160 Lime f more nehealihy feds, 13115 more whe 45-57 objectives, 125, 12 ome food's, weigh in, 126 Pilates, 43. pizra, 15980) plasma, 19 portion size, 99-100, 10-12, 119-92 positive attitude, 162-64 prayer, xvii p10, 120 gqutinoa, 14 recipes, see Res responsibility, salads, L51-52 salt, 19, 190-31, sealood, 133-36 seeds and muts, 157-58 serotonin, 96 serving allowances, 18-19 set point, sleep, 101 smoking smoothies, 5 snaeks, 39-60, 61 soda; sofi drinks, 64-66 sodium, 30-31, 292 soups, 150-51 soy products, 137S308 Speedy Meal PL strength, inner, 31 strength training, 43, 43 stress, and comfort foods, 96 116-290 structure, adding, I-17 sugar, 130, 19810 sugar substitutes, 140 supermarkets, 62 supplements, 79-82, 134 sweets, 13810 Teww-suuguir, 11~ tea, 66, 159 thermic effet of food, 58 toast and nut butter, 56-57 trans fats, 66-69, [2-90 wigheerides, 65 wwuthfialness, 31 1 ing, 158) 830 vegetables, 1 colorcoded healthy tips, serving sizes, 120 in soups and salads, [452 visceral la, 20 vitamins D, 80481 for men, 82 multivitamins, S082 for women, 8 General Index wafflesand paneakes, 57 water sininking, 64, 78 and weight, 16, 17-19 weight, 1-32 components of, 16 and lit of yourelothes, 20. fluctuations in, S7 and lifestyle, 22-26 and misuse af food, 15 com the scale, 20-22 ancl water, 16, 17-19 weight lass ane activity, 4244, ‘erratic nature of, | how it works, 15-20 inability to mainte mativation for, 28-29 plateau in, 21-22 set point in weekly, 4-21, 90 ilel rice, I44 ine, BIRBd Winfrey, Oprah, xinxviii women, vitamins for, 31-32 yoga, 15: yogurt, 52, HATS zere-calorie flavored water, 66RECIPE INDEX arguaeatta (lialian vegetable soup), 282 Imonels, roasted peaches with ricatt and, 208 apple: chicker,anel toasted millet salted, curried, 253554 rhubarb walnut cris artichokes, chicken with 1 ind, 265-66) a iefruit, and avocado salad, 2404] S00 hed lemons arugula, and gr 041 buttermilk soup, chilled, 25940 ne [rant seed banana chocolate, and peanut butter smoothie, 228 walnut polenta pudding, 24h barley herbed, with roasted cherry tomatoes and feta, 289 mushrooms risotte, 280-81 bean(s) black, are mange sala 9 chicken, 251 grilled black, chipotle burger with corn salsa, 256-57 black, whole wheat burritos with 261 cannellini wakaut wraps, nf) kidney, balsamic braised beet with: roast carrots andl, 288 white, and kale soup, 284 bee bal amic braised, with roast carrots and kidney beans, 283 Hank steak with chimichurri topping, 2004 salad with cauliflower and sesame 24819 und spinach tart, 26465 steak auch gliata with peppers ane 26 beet salad with baby greens and 7 fixes, 228-24 hazelnuts, Best Life cereal biscotti, hazelnut, S012 Iblucherry yogurt colle cake, 207-08 Ireaklast, 223-31 Best Life Cheerios Mix, 285 Bost Life Kashi GoLean Mix, 223 Best Life Post Bran Flakes Mix, 224 buttermilk pancakes with fruit 994-95 chacokute, barana, and peanut batter smoothie, 228 creamy strawberry breakfast pootlie, 229 fruit crumble, 231 lowfat winter fruit granola pear muffins, 225-26 pumpkin spice muffins, 2 salmon and spinach frit! with ricotta, orange zest cinnamon, and honey,S10 Recipe Index broceoli, whole wheat pases salad with peanut sauce and, 255 broceoli rabe with pine muts and nis, 2485 brown rice, whole wheat black beans, greens, e 261 bulgur, grilled eggplant stacks with tomatoes, feta and, 291-92 Surtitos, whole wheat, with liek beans, brown rice, greens, and carn sal. 261 buttermilk: avocados ritos with) nv salsa anel, cabbage and pork chop bake, 271-72 cannellini walnut wraps, 259-60 earrot(s) and grape slaw, 2 and leek lentil soup, 287-38 roast, balstmic braised beef with Incy beans and, 28% cashews, kale with raisins and, catfish sandwich, cauliflower, bee salad with sesame anel, ger, 3084 Cheerios, Best Life Mix, 224 cheese arugula and nana salad with ri shat, 252-53 lakedl cheesy past, 279 blue, radicchioand spinach salad with grapes, walnuts and, 245 grilled eggplant staeks with bulgur, tomatoes, and feta, 291-92 herbed hayley with roasted cherry tomatoes and feta, 289 roasted fennel with Parmesan, 287-88 roasted peaches with ric almonds, 298 Wasa with ricous, pill pops, 302 sunge zest, toney, 228, cherry ¥ chicken: 253d with artichokes and melted lemons, ry poached jn red wine with grapes and leeks, 260-F roasted, Mexican tortille soupewith, 285. salad with pomegranate, oranges, amd waltunts, 254-55 tabbouleh pitas, 258-59 tarragon salad, 249-30 whole roasted, with citrus and whole real crumbs, 268-69 wrap wilh spicy peanut sauee, 260 chicken sausage jambalaya, 267-68 chimiehurri tapping, flank steak with, 263-61 chocolate smoothie banana, and peanut but 229 collce freeze, 3012 poached pear with, 299 pudding, 205-06 citrus fruit spiey pork tenderloin with 20-71 whole r graim bread crumbs and, light vegetable ssid chicken with wholk 80 cod and mussels broth, Tusean 6 coffee cake, blueberry yogurt, 207-08, olate freeze, S023 M801 butter, cookie, soft pear corn, quinoa with peppers, cil sed, 208 corn salt black bean chipotle burger with whole wheat burrites with black 261 cucumber, romaine with mint pesto sand, 216 currants, broccoli rabe with pine nuts ancl, 284-85 curried chicken millet salad ple, ane tasted desserts, 291-392 apple rhulzarts walmut crisp, 299-300 banana-walnnt polenta pudding, 204-95 blueberry yogurt coffee cake cherry vi chocolate pudding, 295696Recipe Index All hazelnut bisce naked poached pear with ehocokite, 299 roasted peaches with rieotia and almonds, 208 soft peanut buner cookie, 300-301 me and shrimp roting, 281 ‘gephant gtilled snapper with squash, po und, 273-74 grilled stacks avith bulgur, tomatoes and feta, 201-92 entrees, 262-84 chicken, 265-69 pasta, stews, risotto, and pizza 284 pork, 270 sealood, 2 farro with spinach and cherry tomatoes, 293, nnel and orange salad, 242 rowsted, with Parmesan flank steak with chimiehui 263-4 ittata, salmon yaT-8s i topping, 250 breakfast crumble, 231 buttermilk paneakes with fal granola, 22 che faie winter, law granola, low-fat winter Fruit, 227-28 grape (5) andl carrot slaw, 211 poached chicken in red wine with leeks and, 266-67 radicchia and spinaeb salaet with walnuts, blue cheese and, 245. grapefruit, arugula, and avorade salad, 2041 ireens whole wheat burritos with lack beans, brown rice, corn silsa ancl, 1 wilted, with garlic and sesame oil, 286 see cifso salacls green sauce, zesty, grilled tana with 272-73 havetnut(s) beet salad with baby greens and, 2017 biscotti, S02 iced ginger ehai, $034 Italian vegetable soup (aegeacotta) 232 jambalaya, ehicken suus 68 jieama, spinach and mango and, 2 kale: with raisins and cashews, 243, andl while bean soup, 291 i CoLean Mix, Best Life, 228 leek(s} and carrot lentil soup, 297-88 poached chicken in red wine with grapes and, 266467 non (5) and hrerls grilled trout, 275 melted, chicken with artichokes and, 265-66 ils): carrotand | k soup, 287-38 soup With turkey bacon, pepper and herbs, 235-36 low-fat winter fruit granola san Dalack Dever salad with chicken spinach and bacon salad with jicama and, 24314 ican tortil ‘led up with roasted chicken, : millet, Loasted, chicken, and apple salad, curried, 253-54 a7 and cucumber, romaine a minestrone, vege taria mint peste ch, onlin pear, 225-26 pumpkin spice, 226-27 mushroom barley risotto, 280-81 mussels and cod in light vegetable broth, Tuscan, 275-76 naked peach312 Recipe Index onions, roasied bur 287 oranges}: chicken salad with pomegranate, nut squash and, and fe its andl, 254 ne] salad, 2 2 pancakes, buttermilk, with fruit, 224-25 pasta: Inked cheesy baked, with pumpkin and spinach, 2a shrimp and edamame rotini, 281 asian minestrone, 236-37 whole wheat, salad with broccoli anel peanut sauce, 255 whole wheat penne with fresh pea pesto, 278 pe: fresh, pesto, whole wheat penne with, 8 sugar stp, sautéed with ginger, peach (cs) naked pies, 296 roasted, with ricoita and almonds, 208 peanut butier: chocolate, and banana smeathic, 229 sofi cookie, 300-801 spicy, chicken wrap with, 260 whole wheat pasta salad with broceol tallies, 225-26 poached, with chocolate, 2 penne, whole wheat, with fresh pea 8 peste, pepper(st Tentil soup with turkey bacon, herbs and, 235-36 quinoa with corn, cilantro and. steak tagliata with zucchini and, 262488 pine muts, broccoli rabe with currants ancl, 284-85, pistachios, spinach salud with strawberries pizzas, tomato-basil mini, 284 polenta pudding, banana-walnet, 205 nate, chicken silad with ges, walnuts and, 254 pork: chop and cabbage bake spiey tenderloin with citrus salsa, 270-71 Post Bran Flakes, Best Life Mix, 224 potatoes, grilled snapper with egspkimt, squash and, 273-74 quinoa with corn, peppers, and cilantro, ae radicchio and spinach salad with grapes, walnuts, and Blue cheese, 245 raisins, kale with cashews and, 243 rhubarb-apple walnut crisp, 299-500 risotto, mushracm barley, 20-81 romaine with mint peste and cucumber, 26 "y roasted sweet potatoes, shrimp and cdamame, 281 v4 salarls, 240-55 arugula, grapefruit, and avoeade, OL arugula and tuna, with ricetta salata, Bh2-5 beef, with cauliflower ane sesame, 28H beet, with baby greeny anel barelnuts, 246-4 carrot and grape slaw, BM chicken, with pomegranate, oranges, sane walnuts, 254-55 curried chicken, apple, and toasted mnillet, 258-5 fennel and orange, 212 kale with raisins and cashews, 243, main dish, 208-95 mango and bkick bean, with grilled chicken, radicchio: ane spinach with g walnuts, ane blue ches romaine with mint peste ane cucumber, 246 shrimp, sieles, 210-18 spinach, with strawberries and <2 pistachios, spinach and kucon, with mango ane icama, 243—44Recipe cagen chicken 24 pasta, with broceoli ane peanut siuee, 255 h frittata, 2501 whole whe salmon and spina 1s, spiey pork tenderloin with, 7-71 carn, bhiek bean ehipotle burger with, 256-57 carn, whole wheat L sritos with black beans, brown rice, greens and, 261 tomato, roasted scallops with, 277 sanchviehes, 256-62 black bear chipotle burger with corm salsa, 256457 callish, 5 chicken tibbouleh pitas, 258-59 chicken wrap with spicy peanut sce 260 Southwestern veyggie burgers supreme 261-62 walnut cannellini wraps, 259-60 Wasa with ricotta, 01 euge ZN cinnamon y, 298 whole wheat burritos with black scans, brown rice, greens, and corn salsa, 261 sansage, chicker mbalava, 267-68 tomate salsa, 2 seallops, roasted, wi sealood, 278-77 arugula and tumva salaet with: salata, 252-55 gtilled snapper with eggplant, squash, ind patators, 273-74 grilled tuna wi QFE lemon and herb grilled tout, 275 roasted seallops with tomato salsa, smo and spinach frittata, 290 shrimp cnet edamame rotini, 281 shrimp salad, 252 shrimp with tomato and garlic andl mussels in light vegetable broth, 275-76 shrimp: and edamame rotini, 281 salad, 252 with tomato and garlic, 276-77 side dishes, 284-94 broccoli rabe with pine muts and currants, 284-85 Index ala farre with spinach a ry tomatoes, 29% grilled eggplant stacks with bulgur, iomaives, and fet, 291-02 herbed barley with roasted eherey tomatoes and feta, 288 quinoa with corn, peppers, and cilantea, 292 roasted butiernut squash and onions, roasted fennel with Parmesan, 287-88, rosemary rousted sweet potatoes 205-94 sstluels, 210-48 sautéed 288 vegetable tar ens with ggrlic 586 zicelini with walnuts and basil, 286 ugar snap peas with gingex, smoothies: chocolate, banana, and pe nut butter, creamy strawberry breakfast, 229 topical, 804 snacks, 302-4 302 callee chocolate freeze iced ginger chai, 308-1 spinach yogurt dip, 304 trapical smoothie, 304 caramel trafile fate, 36 snapper, grilled, with eggpl and potatoes, 273-74 soups, 23210 carrot and leek lentil, 287-38 chilled avocado buttermilk, 28910 chilled summer squash, 289 Italian vegetable Carquacetia) , 232 kale and white bean, 254 len il, with turkey bacon, pepper, a herbs, 235-36, Mexican tortilla, with roasted chicken, 233, sweet potato, with yogurt chive topping, 238 vegelarian minestrone, 236-97 Southwestern veggie burgers supreme, 261-62 spinach: and bacon salad with n jicama, 203-44 baked pasts with pumpkin and, and beef tart, 264-65 289314 Recipe Index spinach (rant) farro with cherry tomatoes and, 293 and radiechia silee with grapes, walnuts, and blue eheese, 245, salad with strawherries and pistachios, 24748 and xen on frittata, 250 wilted, with gartic and sesame 285-86 yogurt dip, 304 sqpuaishs butternut, and onions, roasted, 287 grilled snapper with egyplant, potatoes and, 273-74 sicak tagliata with peppe aucehini, 262-68 summer, chilled soup, zucchini with walnuts and basil, 286 steak tg peppers anne cucebini 28 strawberry fies) creamy breakfast smoothie spinach «lad with pi Wi Ba sugar snap peas sautéedl with gi 288 sweet potatotes rosemary roasted, 208-94 sonp with yagurt chive topping, 238 tabboulch chicken pitas, 258-58) ad, 249-0 larragon chicken 58 tomate) asil i pizeas, 294 cherry, £4110 With spinach and, 205 cherry, roasted, herfsed barley with feta and, 28 grilled eggplant stacks with bulgur feta and, 291-92 salsa, roasied scallops with shrimp with garlic ane, 276-77 topical smoothie, 304 tout, lemon and herb grilled, 275 tuna and arugula salad with ricotta silat, grilled, with zesty green sauce, turkey xeon: lentil soup with pepper, herbs. and spinach salad with mango and jicama, 265-44 Tuscan cod andl mussels in | vegetable broth, 275-76 vanilla caramel truffle latte, 308 vegetable (s} Tealian soup Carguacetia), 252 light broth, Tuscan cod and mussels in, 275-76 side dishes, 284-94 tars, 200 see also specific regetales vegetarian minestrone, 236-37 veggie burgers supreme, Southwestern, 261-62 walnut(s) apple rhubarb crisp, 2 -balsamic vinaigrette. sana polenta pudding, 294! canne 9-60 chicken salad with pomeg oranges and, 254! with grapes, blue cheese and, 245 85 | OFUIE ZL, nd honey, 298 Wraps, see sandwiches mucehini with basil and Wasa with rico blueberry eoflee c 17-083 chive topping, sweet potato soup with, 238 spinach dip, 304 68 with walnuts and basil, 286