The 3-Day Reset: Restore Your Cravings For Healthy Foods in Three Easy, Empowering Days

313 Pages·2014·15.991 MB·English

by  Pooja Mottl

U.S. $22.00 | HealTH/COOKING T
THE 3-DAY
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Packed with
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delicious recipes Teach Your Tastebuds

3
to Love Healthy Food
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“The 3-Day Reset gets to the heart D
R E S E T
of what it means to eat well.”
A
—Cheryl Forberg, New York Minimally processed foods, as Mother Nature created
Y
Times bestselling author, James
them, are the best foods for our health. But why don’t we
Beard Award–winning chef, and the
nutritionist for The Biggest Loser crave them? Why are we more likely to reach for a slice of R
greasy pizza than a fresh quinoa salad?
There’s a good reason, and with Pooja Mottl’s revolu-
E
“The 3-Day Reset is rooted in solid
tionary 3-Day Reset plan, you’ll finally break free from
information. I highly recommend
processed, nutrient-empty foods. In just 72 hours, you can
this book for anyone who wants to Restore Your
S
reset your relationship with whole, healthy foods—and
learn how to get healthier.”
change your cravings forever.
—Alejandro Junger, New York
Cravings for
Times bestselling author of Clean E
Reset Your Cravings for 10 Everyday Foods: Healthy Foods
“This book is so in sync with the • Sugar • Yogurt • Breakfast T
times! We all need ‘clean fuel,’ • Salt • Chicken • Salad
in Three Easy,
and with this book, Pooja supplies • Wheat • Beverages • Take-Out F
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the easy answers.” • Chocolate od Re
—Michael Olajide Jr., author s in sto Empowering Days
of Sleekify and celebrity fitness trainer T re
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Pooja Mottl is a natural foods chef, healthy eating e Ea ur C
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what you eat, and change your Radio to Style.com and The Huffington Post. She lives with po s fo
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black-and-white food world into her family in the San Francisco Bay Area. erin Hea
vibrant technicolor.” g D lth
—Rebecca Katz, author ay y
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of The Longevity Kitchen
Seal PreSS Pooja
a Member of the Perseus Books Group
Mottl
Distributed by Publishers Group West
www.the3DayReset.com
sealpress.com
Cover design by Domini Dragoone
Cover image © austin Goldin
3DR-FCBC.indd 1 1/27/14 2:52 PM
THE 3-DAY
RESET
Restore Your
Cravings for
Healthy Foods
in Three Easy,
Empowering Days
Pooja Mottl
THE 3-DAY RESET
Restore Your Cravings for Healthy Foods
in Three Easy, Empowering Days
Copyright © 2014 Pooja Mottl
Published by
Seal Press
A Member of the Perseus Books Group
1700 Fourth Street
Berkeley, California
sealpress.com
The3DayReset.com
All rights reserved. No part of this book may be reproduced
or transmitted in any form without written permission
from the publisher, except by reviewers who may quote brief
excerpts in connection with a review.
Photography Credits: All photos © Pooja Mottl except: pages ii, v, 12, 80, 202, and 255 © Austin Goldin; page
16 (bottom) © Michelle Kiefer; page 38 © Jonathan Bregel and Khalid Mohtaseb; page 312 © Gregg Delman.
Library of Congress Cataloging-in-Publication Data
Mottl, Pooja, author.
The 3-day reset : restore your cravings for healthy foods in three easy,
empowering days / Pooja Mottl.
pages cm
ISBN 978-1-58005-527-7 (paperback)
1. Natural foods—Health aspects. 2. Lifestyles—Health aspects. 3.
Health behavior—Decision-making. 4. Cooking (Natural foods) I. Title. II.
Title: Three-day reset.
RM237.55.M68 2014
641.5’637—dc23
2013047081
9 8 7 6 5 4 3 2 1
Cover and interior design by Domini Dragoone
Cover photo © Austin Goldin
Printed in China by RR Donnelley
Distributed by Publishers Group West
Dedication
For Trevor, Valentina, and Benny:
Gratitude. Peace. Love. Mindfulness.
Content s
Introduction................................................ 7
What Is a Reset?........................................... 17
The Power of WAMP..................................... 23
Getting Started........................................... 39
Sugar Reset
............................................. 43
Salt Reset
................................................ 69
Wheat Reset
............................................ 91
Chocolate Reset
...................................... 123
Yogurt Reset
............................................147
Chicken Reset
.......................................... 167
Beverage Reset
........................................ 191
Breakfast Reset
....................................... 223
Salad Reset
............................................. 245
Take-Out Reset
.........................................271
Recipe Index............................................. 307
Pooja’s Select Product Picks.......................... 308

r e se
y t
a
d
- Introduction
3

e
h
t
“ You picked the veggies, rice, and beans over a piece of pizza?
You’ve got to be crazy! How do you have the willpower and discipline?”
“ I got you a cappuccino, but there’s sugar in it so I know you won’t
drink it. You’ve got to be the healthiest eater I know! I don’t think
I could ever be that disciplined.”
Over the years, these are some of the hundreds of remarks and questions I’ve fielded
from clients, friends, and family alike. People want to know my “secrets.” They
want to know why I crave nourishing foods and why healthy eating comes so easily to me.
They want to know how they, too, can figure out what the healthiest foods and drinks
really are among the ocean of choices at the supermarket. They want to look good and
feel good by eating right.
The truth of the matter is that healthy eating need not be confusing, nor should it
require rules, restrictions, or sacrifices in flavor. In fact, we are all biologically hardwired
to crave healthy foods. All we need to do is restore ourselves back to what comes natu-
rally. In other words, we need a Reset.
The 3-Day Reset (3DR) offers a revolutionary way to do just that.
By focusing on ten of the most common ingredients, foods, and dishes available
to us every day, 3DR restores us to our true, natural relationship with healthy food—a
77
• • • The 3-Day Reset • • •
relationship that makes eating healthily effortless and delicious. It does this by changing
the way we define healthy food and how we experience its flavor using a self-empowering,
bite-sized methodology I call a “Reset.” In doing so, it allows us to make eating right a
long-term, enjoyable part of our lives.
3DR is the ultimate anti-diet book and is nothing short of a breakthrough. It’s the
iPhone of healthy eating—clean, clear, easy, and once you use it, you’ll find it hard to go
back to eating the way you used to.
The magic behind 3DR is in the concept of “Resetting”—all we need to do is reset
our connection with food. Just like you reboot your computer to allow it to restore itself,
3DR restores you to a relationship with healthy food that is in concert with your body’s
chemistry. You’ll get back to the basics, get back to eating and loving food the way
Mother Nature intended, and forget everything else that’s been thrown at you in the past.
3DR overhauls the way you’re currently thinking about, buying, and consuming food.
With this book, you can toss out many of the diet books you’ve acquired over the
years because you’ll no longer need them. 3-Day Resets gives you tools, not rules, and puts
you in the driver’s seat when it comes to your food choices. You can also stop listening to
a lot of the advice doled out by some nutritionists and food experts who have no problem
telling you what foods to eat, while failing to make them foods you want to eat. 3DR
celebrates only what’s delectable.
3DR works by not only teaching you about healthy food, but also by allowing you
to taste, smell, see, and touch it too—a powerful and effective dual approach for making
long-term, sustainable change.
The 3-Day Reset is nothing short of life changing and eye-opening. It changed my
life, and it can change yours too. If you’re someone who wants to eat healthier but haven’t
yet found a way to eat the foods you know you should, you’ve come to the right place.
My Journey to The 3-Day Reset
Long before I devised The 3-Day Reset, I didn’t know how to navigate the supermarket,
nor the kitchen. And I certainly didn’t find healthy food delicious—I’d take a greasy
hamburger over a tossed salad any day! I thought eating healthily meant I had to eat tofu,
lots of bland and uninspiring salads, and less of everything that actually tastes good.
8
• • • Introduction • • •
Enjoying a farmstand in Antibes, France
And then it all changed.
My story begins in Ann Arbor, Michigan, where I was born and raised. Growing
up, I never thought about the food I was eating. I just ate what my parents brought into
the house. I was lucky in that they cooked a lot and didn’t buy much soda pop or candy,
but there was plenty of processed food: Eggo waffles, Pepperidge Farm Sausalito cookies,
Campbell’s Chunky soup, and Pop-Tarts were constant staples in our kitchen. I was never
terribly overweight, but I was pudgy sometimes, and I had a weakness for Burger King
Whoppers, A&W Root Beer Floats, and McDonald’s Shamrock Shakes.
For a long time, this worked out okay. In middle school I began playing team sports,
which helped my body deal with all that bad food I was eating. By the end of high school,
I was a three-sport varsity athlete—golf, tennis, and volleyball—and I felt fit, strong, and
healthy. I ate what I wanted when I wanted to and didn’t give it a second thought.
But that didn’t last. As I grew older, I found I couldn’t sustain that vitality of my
teenage years, but I didn’t know why. It wouldn’t be until college and several years after
graduation that I would finally start making the connection between food and the way
9