John Chatham > Quotes

“Roasted Tomato Soup Serves 4-6 This soup is perfect for those cold winter nights when you want to relax with a comforting grilled cheese and tomato soup combo. The slow roasting of the tomatoes gives it tons of flavor. If you have a garden full of fresh tomatoes, feel free to use those instead of the canned variety. Stay away from fresh grocery store tomatoes in the winter, as they are usually flavorless and mealy and won’t give you the best results. This creamy soup also makes a luxurious starter for a dinner party or other occasion. 1 28 ounce can peeled whole tomatoes, drained 1/4 cup olive oil 1 teaspoon dried Italian seasoning 1/2 small red onion, chopped 2 cloves garlic, rough chopped 1/4 cup chicken broth 1/2 cup ricotta cheese 1/2 cup heavy cream Add the tomatoes, olive oil, herbs, and broth to your slow cooker pot. Cover and cook on low for about 6 hours, until the vegetables are soft. Use either a blender or immersion blender to puree the soup and transfer back to slow cooker. Add the ricotta and heavy cream and turn the cooker to warm if you can. Serve warm.”
― John Chatham, The Slow Cooker Cookbook: 87 Easy, Healthy, and Delicious Recipes for Slow Cooked Meals

“The carbohydrates in wheat are digested very quickly and turned into glucose. When there is glucose present in your bloodstream, your body responds by secreting insulin. Insulin’s job is to get that glucose out of your bloodstream and into your cells, where it can be used as energy. The more glucose in your blood, the more insulin is secreted. However, if your body doesn’t require all of the glucose present, it stores the excess as visceral fat, which is a layer of fat surrounding your organs. This is different from subcutaneous fat, which is the fat just below your skin.”
― John Chatham, Wheat Belly Fat Diet: Lose Weight, Lose Belly Fat, Improve Health, Including 50 Wheat Free Recipes

“You can basically enjoy any meat or seafood on the wheat-free diet, with the exception of cured and processed meats, such as some bacon, hot dogs, cold cuts, sausage, and smoked fish. These almost always contain added sugar, and often contain wheat-based fillers and stabilizers.”
― John Chatham, Wheat Belly Fat Diet: Lose Weight, Lose Belly Fat, Improve Health, Including 50 Wheat Free Recipes

“According to the American Heart Association, people with type 2 diabetes are two- to four-times more likely to have a stroke and two- to four-times more likely to die of heart disease. Type 2 diabetes can also lead to kidney damage or kidney failure, diseases of the eye and loss of vision, and nerve damage.”
― John Chatham, Wheat Belly Fat Diet: Lose Weight, Lose Belly Fat, Improve Health, Including 50 Wheat Free Recipes

“1 cup raw pecans 1 cup raw sunflower seeds 1 cup raw walnuts 1 cup raw sliced almonds 1 cup raw pumpkin seeds 1 cup unsweetened coconut, shredded 1 cup Medjool dates, chopped 1 cup raisins 1. Soak nuts and seeds overnight in warm water, about 10 hours. Drain well. 2. Spread the nuts and seeds on a baking sheet in an even layer. Set oven to the lowest temperature possible and put the baking sheet in. Leave the oven door open and dehydrate nuts for 10 hours. Allow to cool completely. 3. Chop nuts and seeds and combine with the coconut, dates, and raisins. Serve either as a snack or with unsweetened almond milk as a breakfast cereal.”
― John Chatham, Paleo for Beginners: Essentials to Get Started

“The Belly Fat Diet has distilled all of the new research results into one, easy-to-follow plan to help you finally lose that excess fat around your waistline. Best of all, you can do it without being hungry, without spending hours working out or without spending a ton of money on supplements, gym memberships or equipment. You’ll eat as much as you want whenever you’re hungry, work out as little as twenty minutes per day and feel energized and satisfied.”
― John Chatham, The Belly Fat Diet: Lose Your Belly, Shed Excess Weight, Improve Health

“Grains Grains, including all breads, pasta, rice, oats and barley, are agricultural products; you are embarking on a pre-agricultural diet. Later this chapter will explain in greater detail why grains are specifically off-limits. Legumes As with grains, legumes such as beans, peas, soy and soy derivatives are agricultural products and are therefore off-limits. The specific risks to your health that these foods pose will be explained later in this chapter.”
― John Chatham, Paleo for Beginners: Essentials to Get Started

“How does this affect your body? Several hormones are known to be disrupted, including leptin, ghrelin, insulin, and cortisol. Leptin and ghrelin tell you when you’re hungry and when you’re full. Insulin, of course, moves glucose into the cells or stores it as fat. Cortisol is a stress hormone that stimulates the storage of fat around the abdomen. The effects on insulin, however, are extremely troubling to the medical community because they have far-reaching consequences.”
― John Chatham, Wheat Belly Fat Diet: Lose Weight, Lose Belly Fat, Improve Health, Including 50 Wheat Free Recipes

“Thumbprint Cookies These wheat-free cookies will rock your world, but they won’t mess with your diet. • 1 cup raw almonds • 1 cup rolled oats • 1 cup organic spelt flour • 1/2 teaspoon cinnamon • 1/2 teaspoon powdered ginger • 1/8 teaspoon nutmeg • 1/4 teaspoon sea salt • 1/2 cup canola oil • 1/2 cup honey • 1 teaspoon vanilla extract • Overnight Jam for filling Preheat oven to 350 degrees, and line a cookie pan with parchment paper. Use a food processor with metal blade to grind almonds into coarse flour, about 2 minutes. Add oats, flour, cinnamon, ginger, nutmeg, and sea salt, and process for 1 more minute. Add oil, honey, and vanilla extract, and continue to process until dough forms a ball. Wrap dough in plastic wrap and set aside for 15 minutes at room temperature. Using a tablespoon of dough, form balls and place on cookie sheet. Make a thumbprint in each cookie and fill with Overnight Jam. Bake about 15 minutes, until cookie bottoms are browned.”
― John Chatham, The Belly Fat Diet Cookbook: 105 Easy and Delicious Recipes to Lose Your Belly, Shed Excess Weight, Improve Health

“Researchers are just beginning to understand the effects of wheat and gluten on the body’s immune system. While we’ve known for some time now that gluten triggers serious inflammation in the body of a person with celiac disease, we are just now learning that the immune systems of people without celiac are also affected.”
― John Chatham, Wheat Belly Fat Diet: Lose Weight, Lose Belly Fat, Improve Health, Including 50 Wheat Free Recipes

“1951, the Vegan Society expanded the definition, saying that, “veganism is the doctrine that man should live without exploiting animals” (Walter, et al.). Today, the Vegan Society defines veganism as “a way of living that seeks to exclude, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, and any other purpose.”
― John Chatham, Vegan Cookbook for Beginners: The Essential Vegan Cookbook To Get Started

“Because some aged cheeses are fermented with wheat, you want to eliminate them from your diet. These include bleu, Roquefort, Gorgonzola, and some cottage cheese. Cheeses such as mozzarella, Swiss, and goat cheese are fine.”
― John Chatham, Wheat Belly Fat Diet: Lose Weight, Lose Belly Fat, Improve Health, Including 50 Wheat Free Recipes

“6 egg whites, lightly beaten 2 bananas, mashed ⅓ cup raspberries, mashed 2 tablespoons almond butter ¼ teaspoon cinnamon Spray a skillet or griddle with cooking spray. In a large bowl, mix the egg whites, bananas, raspberries, and almond butter until smooth. Pour the batter into the skillet using ½ cup for each pancake. Wait 2 to 3 minutes before flipping the pancakes. Cook an additional 2 to 3 minutes until golden brown. Serve with a sprinkling of cinnamon and/or fresh fruit. Serves 2”
― John Chatham, Paleo for Beginners: Essentials to Get Started

“Factors that may worsen eczema include smoking, stress, dry skin, dust, commercial cleaners, certain foods, and low humidity.”
― John Chatham, Juicing for Beginners: The Essential Guide to Juicing Recipes and Juicing for Weight Loss

“DID YOU KNOW? Many people committed to lowering their sugar intake are still eating “healthful” wheat products such as whole-wheat bread even though one teaspoon of table sugar has a glycemic index of 59, while a slice of whole-wheat bread has a glycemic index of 72!”
― John Chatham, Wheat Belly Fat Diet: Lose Weight, Lose Belly Fat, Improve Health, Including 50 Wheat Free Recipes

“Many people who begin the Paleo diet aren’t aware that they’re suffering from allergic symptoms until they notice the symptoms have disappeared. Some of these symptoms include frequent headaches, stuffy nose, nausea, swelling of the hands and feet, or general bloating and puffiness. All of these are common immune responses and may go away when you stop exposing your body to the wheat, flours, additives and other ingredients that could be causing them.”
― John Chatham, Paleo for Beginners: Essentials to Get Started

“These vegetables all have a glycemic index of less than 20 and should be your go-to veggies: Asparagus Bean sprouts Beet greens Broccoli Cabbages Cauliflowers Celery Cucumbers Endive Lettuces Mustard greens Radishes Spinach Swiss chard Watercress These vegetables have a glycemic index of 60 or less and can also be eaten frequently: Beets Brussels sprouts Chives Collards Dandelion leaves Eggplants Kale Kohlrabi Leeks Okra Onions Parsley Peas Peppers Pimento peppers Pumpkins Rutabagas String beans Turnips”
― John Chatham, Wheat Belly Fat Diet: Lose Weight, Lose Belly Fat, Improve Health, Including 50 Wheat Free Recipes

“Because the Paleo diet recommends lean meats, shellfish and fish that are low in the unhealthy saturated fats, it can help lower bad cholesterol and triglycerides and reduce or potentially reverse arteriosclerosis.”
― John Chatham, Paleo for Beginners: Essentials to Get Started

“There are many good wheat-free, gluten-free versions of many of these foods, but you need to be careful about which ones you use. Many gluten-free products still contain wheat, and many wheat-free products still contain gluten. Also, many gluten-free flours are made of starches such as potato starch that are just as hard on your blood sugar as white flour. For condiments, sauces, and the like, read the labels carefully. For baked goods, snacks, and treats, it’s much better to make your own.”
― John Chatham, Wheat Belly Fat Diet: Lose Weight, Lose Belly Fat, Improve Health, Including 50 Wheat Free Recipes

“There are several significant dangers of excess visceral fat. Aside from the added strain that it puts on your heart, visceral fat disrupts normal hormone balance and function so much that it has been labeled as an actual endocrine gland.”
― John Chatham, Wheat Belly Fat Diet: Lose Weight, Lose Belly Fat, Improve Health, Including 50 Wheat Free Recipes

“Cold-water, fatty fishes such as salmon, sardines, cod, haddock, and mackerel are highest in omega-3 fats. You may also enjoy shellfish such as mussels, clams, oysters, shrimp, crab, and lobster.”
― John Chatham, The Mediterranean Diet for Beginners: The Complete Guide - 40 Delicious Recipes, 7-Day Diet Meal Plan, and 10 Tips for Success

“Englishman Donald Watson coined the term in 1944 when he sought to create a specific name for non-dairy vegetarians. That same year, Watson along with twenty-four others founded the Vegan Society, the oldest vegan society currently still operating. Its founding day is celebrated every year as World Vegan Day.”
― John Chatham, Vegan Cookbook for Beginners: The Essential Vegan Cookbook To Get Started

“These fruits all have a glycemic index of 60 or below and should be the mainstays of your fruit supplies: Apples Apricots Avocadoes Bananas Blackberries Cantaloupe Cherries Cranberries Grapefruit Guavas Kiwis Lemons Limes Oranges Papayas Peaches Plums Raspberries Rhubarb Strawberries Tangerines Tomatoes These fruits have a glycemic index of over 60 and should be enjoyed less frequently or eliminated from your diet: Any dried fruit Blueberries Figs Grapes Kumquats Loganberries Mangoes Mulberries Pears Pineapples Pomegranates”
― John Chatham, Wheat Belly Fat Diet: Lose Weight, Lose Belly Fat, Improve Health, Including 50 Wheat Free Recipes