METABOLISM RESET PROGRAM - Dr. Alan Christianson
METABOLISMRESETPROGRAMRecipe and Shopping Guide
METABOLISMRESETPROGRAMRecipe and Shopping GuideCopyright 2018 by Dr. Alan ChristiansonAll rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means,including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of thepublisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permittedby copyright law. For permission requests, write to the publisher, addressed “Attention: Permissions Coordinator,” at theaddress below.Dr. Alan Christianson9200 East Raintree # 100Scottsdale, AZ 85260
Table of ContentsReset Recipes410 Minute Grilled Salmon BowlMild Szechuan Chicken BowlChicken and Apple Tomato Slice SaladHealthy Turkey WrapsPumpkin SaladCold Potato, Beet, Carrot, and Pea Salad with DillShopping guideCooking Oils and LiquidsCondiments, Herbs and SpicesFruits and VegetablesNutsFrozen GoodsProteinDry GoodsOptional Ingredients5678910111212131314141414Bonus recipes: Salads and Sides15Yummy Salad JarsShrimp and Quinoa SaladTomato, Cucumber, and Green Been Salad with Walnut DressingEgg-Free Nicoise SaladZesty Cucumber Pepper Rainbow SaladCarrot FriesRoasted Orange Pepper SoupFresh Spring GazpachoZucchini Noodles with BruschettaBeet and Fennel SoupGreen Beans with Miso-Sesame SauceAsian Soup StockPage 3 of 55161718192021222324252627
Table of Contents continuedThe Best Thai Chicken Coconut SoupCharred Greens with LemonBeet 'Chips'Potato and Salmon SaladChinese Chicken SaladChili Roasted CarrotsUnbeatable MinestroneVegan Pumpkin RisottoSavory Eggplant Boats282829303132333435Bonus Recipes: Seafood36Sprouted Almond Fish ‘Taco’ BowlSpicy Shrimp and BeansSeared Cod with Chilled PotatoesZucchini Noodles with Baked Shrimp & Rainbow TomatoesBaked Shrimp with Lemon and ChivesWild Salmon with Ginger-Lime MarinadeBonus Recipes: Beef, Turkey and ChickenShepherd’s PieSavory and Sweet Stuffed CabbageFall Vegetable Beef RoastAsparagus Sweet Potato SkilletCreamy Basil and ChickenBroccolini Chicken and RiceMarinated Beef and BroccoliThe Easiest Crock Pot ChickenGrilled Chicken with Blackberry SalsaQuinoa TacosSweet Potato Turkey Casserole373839404142434445464748495051525354Page 4 of 55
RESET RECIPESPage 5 of 55
10 MinuteGrilled Salmon BowlPrep Time: 25 minutes(including the brown rice)Cook Time: 10 minutesServing Size: 1Special Equipment: NoneBowls have to be one of the most versatile dishes out there. Not only can you include as much asyou like, portion-wise, but you can top it with all sorts of delicious ingredients. You might like morevegetables, or you might like more delicious brown rice — either way, there really is no wrong way tomake this great lunch favorite!Ingredients Avocado oil spray1 tbsp. whole grain Dijon mustard½ lemon, juiced2 garlic cloves, crushedSalmon, 1 serving (4 - 6 oz.)¾ cup brown rice, cookedSalt and pepper, to tasteOptional Toppings Sliced radish Fresh spinach Sliced cucumber Sliced carrot Sliced scallions Sprouts ⅓ avocado, slicedDirections1. Lightly mist a pan with avocadooil spray, while bringing the pan tomedium heat2. Using the avocado oil, Dijonmustard, lemon, and garlic, makea paste and spread it on top of thesalmon.3. Put the salmon on the pan (withthe skin facing up).4. Cook; 3 - 7 minutes per side(depending on thickness).5. Flip salmon (you might need tolightly spray the pan again, afterlifting the salmon and beforeplacing it skin-side down.6. Cook; 2 - 5 minutes (dependingon thickness).7. Top the cooked brown rice withthe grilled salmon, and as many ofthe optional toppings as you want.8. Add salt and freshly-groundpepper to taste.Page 6 of 55OptionsServing Suggestions: Fish that iscooked too long takes on a rubberytexture. The secret to cookinggreat fish is, when in doubt, slightlyundercook it. This way, it can continueto “cook” as it rests (off the heat).Vegan version: Instead of salmonfeel free to use Quorn brand meatlessand soy free chicken cutlets or organicnon-GMO extra firm tofu.You also have the option to drink anextra serving of protein powder withdinner instead.Options (Leftovers): Leftovers canbe stored overnight, and enjoyed coldthe next day.
Mild SzechuanChicken BowlPrep Time: 25 minutes(including brown rice)Cook Time: 10-15 minutesServing Size: 1Special Equipment: NoneThis recipe utilizes a few basic ingredients, and brings them together to form a quick, easy, anddelicious meal for lunch. All it takes is a fistful of chicken,, vegetables, seasonings, and deliciousveggies like bok choy to make this hearty bowl. In a rush? Have the brown rice ready to go and it willonly take you about 10 minutes.Ingredients Avocado cooking oil spray1 - 2 cloves garlicGinger, shredded 1 tsp, fresh3-4 stems of leaves Bok Choy,chopped8 oz white mushrooms, sliced1 cup chicken, chopped1 tbsp soy sauce½ tsp onion powder¾ cup brown rice, cooked1 - 2 green onions (known asscallions)¼ cup carrots, chopped orshredded (raw)1 ½ tbsp cashewsSalt and pepper, to tasteDirections1. Lightly spray a pan, or a wok,with avocado oil and heat onmedium-high.2. Add garlic and shredded ginger;30 - 60 seconds.3. Chop the Bok Choy stems,and add them alongside themushrooms (about 2 mins). Cookuntil the Bok Choy stalks are soft then add the leafy part of the BokChoy. Cook about 3 mins more.4. In another pan, lightly sprayedwith oil, add the garlic, chicken,and top with soy sauce and onionpowder.5. Stir the ingredients until cooked(or warmed, if using shreddedchicken for about 5 mins).6. Place rice, veggies, and chickeninto a bowl, and top with scallions,carrots and cashews. Season withsalt and pepper.Page 7 of 55OptionsServing Suggestions: The best wayto cook mushrooms is to take a drypan, and sauté them in a nonstick orseasoned cast iron skillet on a highheat until they “sing” when tossed.This usually takes 90 seconds to 3minutes.Vegan version: Instead of salmonfeel free to use tempeh, tofu,edamame, using organic and nonGMO products for soy foods. Otherfoods include spirulina, or nutritionalyeast. You also have the option todrink an extra serving of proteinpowder with dinner instead.Options (Leftovers): Feel free to takeany leftovers, seal them, save them,and then try them the next day withnew seasonings on top. It will makefor a whole other meal on its own.
Chicken and AppleTomato Slice SaladPrep Time: 10 minutesCook Time: N/AServing Size: 2Special Equipment: NoneThis recipe relies on something a little special that might seem a little out of the ordinary at first.Instead of rice cakes or rice tortillas, use sliced tomatoes as the base for this fantastic chicken andapple salad. It will add a fresh crunch, alongside a burst of flavor that makes your mid-day meal a littlemore special.Ingredients Chicken, chopped and cooked, 2cups 1 small apple, diced 2 green onions (scallions), diced Cilantro (optional) 2 tbsp egg-free mayo OR a fatfree, high-protein plain yogurt (likeIcelandic Skyr) 2 tomatoes cut in ½” rounds Salt and pepper, to tasteDirections1. Dice the chicken, apple, greenonion, and cilantro.2. Mix with egg-free mayo or fat-freeyogurt.3. Slice tomato, and top with theprepared chicken salad.4. Sprinkle with salt and pepper, ifneeded - or, feel free to top withadditional cilantro.OptionsServing Suggestions: If you’re usingthe fat-free, high-protein plain yogurtoption, you will also want to healthyfat to the mixture (like a side of 8almonds, or ⅓ of an avocado).Vegan version: Instead of chickenfeel free to use Quorn brand meatlessand soy free chicken tenders orunseasoned tempeh using organicand non-GMO products for soy foods.You also have the option to drink anextra serving of protein powder withdinner instead. Also, please use avegan alternative to mayonnaise likeVeganaise brand spread for this recipe.Options (Leftovers): If you findyourself with extra chicken mixture,feel free to save some — all you’llneed is another tomato to slice up.Page 8 of 55
Healthy Turkey WrapsPrep Time: 30 minutes(including brown rice)Cook Time: 20 minutesServing Size: 12-16 cupsSpecial Equipment: NoneLettuce wraps are a great way to get good protein in, and are light enough for a quick lunch.Remember, when you’re eating healthy, there’s often ways to make alterations to your favorite“comfort” foods — to make them even more enjoyable. Just add cooked rice and enjoy!IngredientsFor the Sauce: ⅔ cup Eden-brand gluten-freeteriyaki sauce ⅔ cup water 1 tbsp xylitol ½ tsp ground Mustard ½ tsp granulated garlic ½ tsp onion powder ¼ tsp ground ginger 1 ½ tbsp sweet chili sauceFor the Lettuce Wraps 1 cup carrots, finely chopped 1 cup celery, chopped 1 cup mushrooms, chopped 1 tbsp avocado oil Sea salt Pepper 1 lb organic lean ground turkey 3 stalks green onion 3 cups brown rice, cooked 12-16 butter or iceberg lettucecupsDirections1. For the sauce, combine all theingredients into a small saucepan.Heat slightly over medium heat,until the mixture comes to a lowboil. Stir, constantly, for 4 minutesto thicken. Remove from heat.2. In order to prepare the turkeyfilling, prepare the vegetablesby chopping the carrots, celery,mushrooms, and green onions.3. Heat 1 tablespoon of avocadooil in a large saucepan or skillet,over slightly-above-medium heat.Once the pan is hot enough thata drop of water sizzles, add allthe vegetables (except for thegreen onions). Stir to coat withthe oil, and lightly season with saltand pepper. Sauté vegetables; 6minutes (stirring occasionally).4. Add turkey to the vegetablemixture, breaking it up witha spatula as it cooks. Lightlyseason again with salt andpepper, add the green onions,and cook; 5 - 6 minutes.Page 9 of 555. Drain liquid from turkey mixture.While the mixture is still warm,spoon about ½ cup of the sauceover the turkey. Stir to coat themixture, and add additional sauceas desired.6. Combine cooked brown rice withturkey mixture into the lettucecups. Serve with remaining saucefor drizzling.OptionsServing Suggestions: When servingthe lettuce cups, please ensure thatyou add a 1:1 ratio of turkey mixtureto brown rice. This balance willresult in exactly the right crunch andcombination of flavor in this recipe.Vegan version: Instead of turkeyfeel free to use crumbled organicnon-GMO tempeh. You also havethe option to drink an extra serving ofprotein powder with dinner instead.Options (Leftovers): Feel free tosave any leftover turkey mixture, andprepare it in fresh lettuce cups thenext day
Pumpkin SaladPrep Time: 10 minutesCook Time: 30 minutesServing Size: 2Special Equipment: NoneWhether you need an easy meal prep recipe, or something simple for lunch that you can throwtogether in a hurry, this pumpkin salad has what you need. Best of all, you can substitute pumpkin forbutternut squash, depending on the season, so that you can enjoy this recipe all year long.Ingredients 2 tsp olive oil or avocado oil 5 cups pumpkin flesh or butternutsquash (cut in ½ inch cubes) Salt and freshly-ground pepper 2 tbsp orange juice, freshlysqueezed 1 ½ tbsp macadamia nut oil orgrapeseed oil 1 ½ tsp lemon juice ½ cup walnuts, chopped 8 cups arugula, lightly packed ½ cup blueberries or raspberries 2 chicken breasts, cooked,shredded and cooledDirections1. Preheat oven to 450ºF.2. Melt the coconut oil, and toss withthe pumpkin or butternut squashcubes, adding salt and freshlyground pepper to taste.3. Place on a baking sheet, androast for 15 minutes. Turn thecubes over and roast; another 15minutes, until soft.4. Allow the pumpkin or squash tostand, at room temperature, untilcool.5. Whisk the orange juice,macadamia nut oil, and lemonjuice in a bowl. Add the walnutsand arugula, stirring to coat withthe vinaigrette. Season again withsalt and pepper.6. Add the berries, cooked chicken,and pumpkin or butternut squash.Toss gently.Page 10 of 55OptionsServing Suggestions: N/AVegan version: Instead of chickenfeel free to use Quorn meatless andsoy free chicken cutlets. You alsohave the option to drink an extraserving of protein powder with dinnerinstead.Options (Leftovers): If you haveany leftover pumpkin or butternutsquash save it, alongside someextra vinaigrette, to toss a new saladtomorrow.
Cold Potato, Beet, Carrot, andPea Salad with DillPrep Time: 15 minutesCook Time: 55 minutesServing Size: 2Special Equipment:Vegetable SteamerThis is the kind of salad for those who march to the “beet” of their own drum. Seriously though, thissalad is filled with all sorts of great vegetables, and is an easy way to put together a lunch withoutever having to turn on your oven. The addition of dill adds a nice kick, too.Ingredients 2 beets, red or golden, mediumsized with the tops trimmed 2 potatoes, Yukon gold mediumsized, approx. 2 cups 2 carrots, medium-sized and cutinto ½ inch pieces ½ cup natural dill pickles such asBubbies brand, chopped 1 cup red onions, coarselychopped ¼ cup fresh dill, chopped ¼ cup macadamia nut oil orgrapeseed oil ¼ cup red wine vinegar 2 tsp whole grain mustard ½ tsp coarse salt ¼ tsp black pepper, freshly ground 1 can sardines ½ cup frozen petite green peas,thawedDirections1. Halve the beets and place themin a vegetable steamer overboiling water. Steam, covered,until tender when pierced withthe tip of a knife; 20 - 35 minutes(depending on size). Let cool.Use a paring knife to peel off theloosened skin, and cut beets into½ inch cubes.2. Meanwhile, place the potatoesin a saucepan and cover withwater. Bring to a boil, and cookcovered until almost tender; 15minutes. Add carrots and cookuntil potatoes are tender andcarrots are crisp-tender; about 5minutes. Drain and let cool. Usinga paring knife, peel the loosenedskins from potatoes and cut into ½inch cubes.3. In a large salad bowl, combine thebeets, potatoes, carrots, pickles,onion, and half of the fresh dill. Ina small bowl, whisk together theoil, vinegar, mustard, salt, andpepper, until blended. Pour overthe vegetables, gently folding tocombine.Page 11 of 554. Serve at room temperature, orchilled. Just before serving, spoonpeas over the top of the salad,add the can of sardines, andsprinkle the remaining half of dill.OptionsServing Suggestions: Feel freeto prepare the beets, potatoes, andcarrots ahead of time, saving themfor later when it comes time to puttogether this fantastic salad. Since it’sserved cold, the taste will remain thesame.Vegan version: Instead of salmonfeel free to use organic non-GMOdried tofu. You also have the optionto drink an extra serving of proteinpowder with dinner instead.Options (Leftovers): Because of thefact that you can enjoy it cold, anyleftovers would be perfect left in thefridge and enjoyed the next day (orlater on in the evening).
SHOPPING GUIDERequired IngredientsPage 12 of 55
Cooking Oils andLiquids Avocado oilOlive oilMacadamia nut oil or grapeseed oilRed wine vinegar1 container orange juiceCondiments, Herbsand Spices Whole grain Dijon mustardGround mustardGranulated garlicSalt (Regular, coarse and sea)Pepper1 stalk gingerSoy sauceOnion powderEgg-free mayo OR high-protein plain yogurt (likeIcelandic Skyr)Eden-brand gluten-free teriyaki sauceXylitolSweet chili sauce1 jar natural dill pickles (Bubbies brand, for example)1 can sardines1 bunch cilantroPage 13 of 55
Fruits and Vegetables 1 lemon1 head garlic3 - 4 stems Bok Choy2 cups mushrooms (white)7 stalks green onions4 carrots1 apple (small)3 tomatoes1 package celery1 head iceberg lettuce5 cups pumpkin flesh or butternut squash 2 cups1 package arugula1 package blueberries or raspberries2 Beets (red or golden)Yukon gold potatoes, medium-sized 2-31 red onion1 bunch fresh dillNuts 1 ½ tbsp cashews ½ cup walnutsPage 14 of 55
Frozen Goods 1 package frozen petite green peasProtein 1 serving salmon (4 - 6 oz.) Chicken (4 breasts, 4 tenderloin cuts) 1 lb organic lean ground turkeyDry Goods 1 package brown riceOptional Ingredients 1 radish1 bunch spinach1 cucumber1 carrot1 stalk green onion1 package sproutsPage 15 of 55
BONUS RECIPESSalads and Sides
YummySalad JarsPrep Time: 10 minutesCook Time: N/AServing Size: 1Special Equipment: MasonJarSalad jars are simple, healthy, and delicious — they even look amazing! These make for the perfectlunch, because you can throw them together and be out the door in a hurry. The best part? You caneven be in control of your portions, as long as you’re using the right combination of ingredients.Ingredients 2 tbsp dressing of choice Tomatoes, grape or cherry, 1 pint ½ cup chickpeas, cooked orcanned 1 roasted red pepper, cored andseeded Olives (2 large or 3 small) Arugula, washed and dried 2 oz. Spinach, washed and dried 2 oz. 4-6 oz chicken, cooked andshredded 3-4 walnuts, chopped 1 large Mason jarDirections1. Stack the ingredients as follows:tomatoes, chickpeas, roasted redpeppers, olives, arugula, spinach,chicken, and walnuts.2. Add the dressing at the verybeginning, or save it on the sideand add when ready to eat.Page 17 of 55OptionsServing Suggestions: Feel free toget creative! If you want to use riceor potatoes instead of chickpeas, gofor it! Play with ingredients and try tohave them be as colourful as possible.Options (Leftovers): If doneproperly, these salad jars can last 3- 4 days, but eating them within 1 - 2days is optimal.
Shrimp andQuinoa SaladPrep Time: 30 minutesCook Time: 10 minutesServing Size: 4Special Equipment: NoneShrimp and quinoa are great on their own, so when you bring them together you get the best ofboth worlds. This fresh, light dinner is made even better with the addition of some greens and cherrytomatoes. It’s quick, easy, and full of flavor - exactly what you want for your dinner, if you ask me.IngredientsFor the Shrimp 1 lb shrimp, large 1 tbsp olive oil 2 cloves garlic, crushed ½ lime, juiced Salt and pepper, to taste 1 tbsp cilantro, fresh Sriracha or other hot sauce totaste (optional)For the Salad 1 cup quinoa, cooked andunseasoned 1 cup spinach, chopped ¼ cup parsley, chopped ¼ cup cilantro, chopped ¼ cup green onions, chopped 16 oz can of chickpeas, drainedDirections1. Heat the olive oil in a pan, onmedium-high heat. Add shrimp,garlic, lime, salt, and pepper.Cook halfway through and thenadd sriracha (optional). Cook untilthe shrimp is pink and opaque.Top with cilantro.2. For the salad, mix the chickpeas,cilantro, parsley, quinoa, andspinach. Mix.3. For the dressing, mix all theingredients together and pour intothe salad.For the Dressing ½ lemon, squeezed and zested 1 tbsp tahini 2 tbsp olive oil 1 - 2 cloves garlic, crushed Salt and pepper, to tastePage 18 of 55OptionsServing Suggestions: Try not toovercook the shrimp, as it will result ina rubbery texture. Keep a close eye onit, and remove it from the heat when itis no longer translucent (and, instead,a combination of pink and white).Options (Leftovers): If you haveleftovers of everything, feel free tomake a yummy salad jar. Take aMason jar, add the leftover shrimp, thesalad on top, and save the dressing onthe side.
Tomato, Cucumber, and Green BeenSalad with Walnut DressingPrep Time: 15 minutesCook Time: 6 minutesServing Size: 4Special Equipment: FoodProcessorBring this recipe to a party, and it’s sure to be a hit - as well as good for your health! How do I mean?Well, refrigerated green beans are high in resistant starch (which is a great start). Apple cider vinegarslows your absorption of glucose. There’s even fish sauce in this recipe, which gives it that umamiflavor that is really worth your while.Ingredients ⅓ cup walnuts, broken1 clove garlic, chopped1 tsp coarse salt, iodine-free3 tbsp macadamia nut oil3 tbsp apple cider vinegar½ lb organic green beans, stemstrimmed and cut into 1-inch pieces6 oz organic grape tomatoes,halved½ cup red onion, thinly sliced½ cucumber, peeled, seed, halvedlengthwise, and sliced¼ cup fresh cilantro, coarselychopped¼ cup fresh dill,
Bonus Recipes: Beef, Turkey and Chicken 43 Shepherd’s Pie 44 Savory and Sweet Stuffed Cabbage 45 Fall Vegetable Beef Roast 46 Asparagus Sweet Potato Skillet 47 Creamy Basil and Chicken 48 Broccolini Chicken and Rice 49 Marinated Beef and Broccoli 50 The Easiest Crock Pot Chicken 51 Grilled Chicken with Blackberry Salsa 52 Quinoa Tacos 53
A) Metabolism depends on a constant supply of energy from food B) Metabolism depends on an organismʹs adequate hydration C) Metabolism utilizes all of an organismʹs resources D) Metabolism is a property of organismal life E) Metabolism manages the increase of entropy in an organism Answer: D Topic: Concepts 8.1, 8.5
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Ports LAN Port Reset Button Reset Button To reset to factory defaults, press and hold the Reset button for more than 10 seconds while the Rocket Prism is powered on. Alternatively, the Rocket Prism may be reset remotely via a Reset button located on the bottom of the Gigabit PoE adapter. LAN The Gigabit Ethernet port is u
[Metabolism, glucose] brought 435,000 matches, but [disorders of glucose metabolism] had only 177,000 matches. So here is a massive scientific database on metabolism and disorders of metabolism of proteins and
what caUses a slow metabolIsm è Your metabolism will naturally slow as you age. Starting at about age twenty-five, the average person’s metabolism declines between 5 and 10 percent per decade. So, you will have to work harder and be more deliberate about speeding up your metabolism as you age. è Eating to
Division of Pediatric Endocrinology John P. Kane, MD, PhD. Professor of Medicine Co-Director, Adult Lipid Clinic Division of Endocrinology and Metabolism Sarah Kim, MD. Metabolism, Metabolism. Diabetes Update and Advances In Endocrinology and Metabolism (MDM19E01) 1 e on e in .
reset program because reset addresses damage and wear resulting directly from the Global War on Terrorism. In the coming years, approximately 35 units will conduct reset operations after returning from combat operations in Iraq. Reset costs for future years will depend on several factors, such as the level of force
Ports Main Port Secondary Port Security Slot Reset Button USB Port Secondary The Secondary port is a Gigabit Ethernet port used for bridging. Reset The Reset button serves two functions for the UniFi AP: Restart Press and release the Reset button quickly. Restore to Factory Default Settings Press and hold the Reset button for more than five seconds.
