Authors: Travis Stork
Barone Gibbs, B., L. S. Kinzel, K. Pettee Gabriel, Y. F. Chang, and L. H. Kuller. “Short- and Long-Term Eating Habit Modification Predicts Weight Change in Overweight, Postmenopausal Women: Results from the WOMAN Study.”
Journal of the Academy of Nutrition and Dietetics
112, no. 9 (September 2012): 1347–1355, 1355.e1–2.
http://www.andjrnl.org/article/S2212-2672%2812%2900746-0/fulltext
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Bellavia, A., S. C. Larsson, M. Bottai, A. Wolk, and N. Orsini. “Fruit and Vegetable Consumption and All-Cause Mortality: A Dose-Response Analysis.”
American Journal of Clinical Nutrition
98, no. 2 (August 2013): 454–9.
http://ajcn.nutrition.org/content/early/2013/06/26/ajcn.112.056119
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“Can Eating Fruits and Vegetables Help People Manage Their Weight?” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf
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“Carbohydrate Counting.” American Diabetes Association (ADA).
http://www.diabetes.org/food-and-fitness/food/planning-meals/carb-counting/
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“Cruciferous Vegetables and Cancer Prevention.” National Cancer Institute (NCI).
http://www.cancer.gov/cancertopics/factsheet/diet/cruciferous-vegetables
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Flood, J. E., and B. J. Rolls. “Soup Preloads in a Variety of Forms Reduce Meal Energy Intakes.”
Appetite
49, no. 3 (November 2007): 626–34.
http://www.ncbi.nlm.nih.gov/pubmed/17574705
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“Fruit or Vegetable: Do You Know the Difference?” Mayo Clinic, August 15, 2012.
http://www.mayoclinic.com/health/fruit-vegetable-difference/MY02201
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“Fruits.” American Diabetes Association (ADA).
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/fruits.html
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“How to Use Fruits and Vegetables to Help Manage Your Weight.” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html
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Kuehn, Bridget M. “Long-Term Weight Loss Aided by Boosting Fruit, Vegetable Consumption.”
American Medical Association
, August 28, 2012.
http://newsatjama.jama.com/2012/08/28/long-term-weight-loss-aided-by-boosting-fruit-vegetable-consumption/
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“Nutrition for Everyone: Fruits and Vegetables.” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/nutrition/everyone/fruitsvegetables/
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Parker-Pope, Tara. “Making the Case for Eating Fruit.”
New York Times
, July 31, 2013.
http://well.blogs.nytimes.com/2013/07/31/making-the-case-for-eating-fruit/
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“State Indicator Report on Fruits and Vegetables, 2013.” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/nutrition/downloads/State-Indicator-Report-Fruits-Vegetables-2013.pdf
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“US Fruit and Vegetable Consumption: Who, What, Where, and How Much?” US Department of Agriculture (USDA).
http://www.ers.usda.gov/publications/aib-agricultural-information-bulletin/aib792-2.aspx#.UiDqx3_OBCo
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“What Foods Are in the Fruit Group?” US Department of Agriculture (USDA).
http://www.choosemyplate.gov/food-groups/fruits.html
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“What Foods Are in the Vegetable Group?” US Department of Agriculture (USDA).
http://www.choosemyplate.gov/food-groups/vegetables.html
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Whigham, L. D., A. R. Valentine, L. K. Johnson, Z. Zhang, R. L. Atkinson, and S. A. Tanumihardjo. “Increased Vegetable and Fruit Consumption during Weight Loss Effort Correlates with Increased Weight and Fat Loss.”
Nutrition and Diabetes
2 (October 1 2012): e48.
http://www.ncbi.nlm.nih.gov/pubmed/23449500
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“Why Is It Important to Eat Fruit?” US Department of Agriculture (USDA).
http://www.choosemyplate.gov/food-groups/fruits-why.html
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“Why Is It Important to Eat Vegetables?” US Department of Agriculture (USDA).
http://www.choosemyplate.gov/food-groups/vegetables-why.html
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Food Prescription #8: Go Nuts Over Nuts
Bes-Rastrollo, M., J. Sabaté, E. Gómez-Gracia, A. Alonso, J. A. Martínez, and M. A. Martínez-González. “Nut Consumption and Weight Gain in a Mediterranean Cohort: The SUN Study.”
Obesity
15, no. 1 (January 2007): 107–16.
http://www.ncbi.nlm.nih.gov/pubmed/17228038
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Estruch, R., et al. “Primary Prevention of Cardiovascular Disease with a Mediterranean Diet.”
New England Journal of Medicine
368, no. 14 (April 4, 2013): 1279–90.
http://www.ncbi.nlm.nih.gov/pubmed/23432189
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Guasch-Ferré, M., et al. “Frequency of Nut Consumption and Mortality Risk in the PREDIMED Nutrition Intervention Trial.”
BMC Medicine
11 (July 16, 2013): 164.
http://www.ncbi.nlm.nih.gov/pubmed/23866098
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Jenkins, D. J., et al. “Nuts as a Replacement for Carbohydrates in the Diabetic Diet.”
Diabetes Care
34, no. 8 (August 2011): 1706–11.
http://www.ncbi.nlm.nih.gov/pubmed/21715526
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Mattes, R. D., P. M. Kris-Etherton, and G. D. Foster. “Impact of Peanuts and Tree Nuts on Body Weight and Healthy Weight Loss in Adults.”
Journal of Nutrition
138, no. 9 (September 2008): 1741S–1745S.
http://www.ncbi.nlm.nih.gov/pubmed/?term=impact+of+peanuts+and+tree+n+uts+on+body+weight
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Mozaffarian, D., T. Hao, E. B. Rimm, W. C. Willett, and F. B. Hu. “Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men.”
New England Journal of Medicine
364, no. 25 (June 23, 2011): 2392–404.
http://www.nejm.org/doi/full/10.1056/NEJMoa1014296
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“Nuts for the Heart.” Harvard School of Public Health (HSPH).
http://www.hsph.harvard.edu/nutritionsource/nuts-for-the-heart/
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Rohrmann, S., and D. Faeh. “Should We Go Nuts about Nuts?”
BMC Medicine
11 (July 16, 2013): 165.
http://www.ncbi.nlm.nih.gov/pubmed/23866107
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Sabaté, J., and Y. Ang. “Nuts and Health Outcomes: New Epidemiologic Evidence.”
American Journal of Clinical Nutrition
89, no. 5 (May 2009 May): 1643S–1648S.
http://www.ncbi.nlm.nih.gov/pubmed/19321572
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Sabaté, J., K. Oda, and E. Ros. “Nut Consumption and Blood Lipid Levels: A Pooled Analysis of 25 Intervention Trials.”
Archives of Internal Medicine
170, no. 9 (May 10, 2010): 821–7.
http://www.ncbi.nlm.nih.gov/pubmed/20458092
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Food Prescription #9: Fall in Love with Legumes
Abete, I., D. Parra, and J. A. Martinez. “Legume-, Fish-, or High-Protein-Based Hypocaloric Diets: Effects on Weight Loss and Mitochondrial Oxidation in Obese Men.”
Journal of Medicinal Food
12, no. 1 (February 2009): 100–8.
http://www.ncbi.nlm.nih.gov//pubmed/19298202
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“Beans and Peas are Unique Foods.” US Department of Agriculture (USDA).
http://www.choosemyplate.gov/food-groups/vegetables-beans-peas.html
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“Cooking Beans.” US Dry Bean Council.
http://www.usdrybeans.com/recipes/cooking-beans/
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Curran, J. “The Nutritional Value and Health Benefits of Pulses in Relation to Obesity, Diabetes, Heart Disease and Cancer.”
British Journal of Nutrition
108, suppl. 1 (August 2012): S1–2.
http://www.ncbi.nlm.nih.gov/pubmed/22916804
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Jenkins, D. J., et al. “Effect of Legumes as Part of a Low Glycemic Index Diet on Glycemic Control and Cardiovascular Risk Factors in Type 2 Diabetes Mellitus: A Randomized Controlled Trial.”
Archives of Internal Medicine
172, no. 21 (November 26, 2012): 1653–60.
http://archinte.jamanetwork.com/article.aspx?articleid=1384247
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Nöthlings, U., et al. “Intake of Vegetables, Legumes, and Fruit, and Risk for All-Cause, Cardiovascular, and Cancer Mortality in a European Diabetic Population.”
Journal of Nutrition
138, no. 4 (April 2008): 775–81.
http://www.ncbi.nlm.nih.gov/pubmed/18356334
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Pan, A., Q. Sun, A. M. Bernstein, M. B. Schulze, J. E. Manson, M. J. Stampfer, W. C. Willett, and F. B. Hu. “Red Meat Consumption and Mortality: Results from 2 Prospective Cohort Studies.”
Archives of Internal Medicine
172, no. 7 (April 9, 2012): 555–63.
http://www.ncbi.nlm.nih.gov/pubmed/22412075
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Papanikolaou, Y., and V. L. Fulgoni III. “Bean Consumption Is Associated with
Greater Nutrient Intake, Reduced Systolic Blood Pressure, Lower Body Weight, and a Smaller Waist Circumference in Adults: Results from the National Health and Nutrition Examination Survey 1999–2002.”
Journal of the American College of Nutrition
27, no. 5 (October 2008): 569–76.
http://www.ncbi.nlm.nih.gov/pubmed/18845707
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Villegas, R., Y. T. Gao, G. Yang, H. L. Li, T. A. Elasy, W. Zheng, and X. O. Shu. “Legume and Soy Food Intake and the Incidence of Type 2 Diabetes in the Shanghai Women’s Health Study.”
American Journal of Clinical Nutrition
87, no. 1 (January 2008): 162–7.
http://www.ncbi.nlm.nih.gov/pubmed/18175751
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Williams, P. G., S. J. Grafenauer, and J. E. O’Shea. “Cereal Grains, Legumes, and Weight Management: A Comprehensive Review of the Scientific Evidence.”
Nutrition Reviews
66, no. 4 (April 2008): 171–82.
http://www.ncbi.nlm.nih.gov/pubmed/18366531
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Zhang, Z., et al. “A High-Legume Low-Glycemic Index Diet Reduces Fasting Plasma Leptin in Middle-Aged Insulin-Resistant and -Sensitive Men.”
European Journal of Clinical Nutrition
65, no. 3 (March 2011): 415–8.
http://www.ncbi.nlm.nih.gov/pubmed/21206508
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Food Prescription #10: Go for Yogurt
“Changes in Specific Dietary Factors May Have Big Impact on Long-Term Weight Gain.” Harvard School of Public Health (HSPH), June 22, 2011.
http://www.hsph.harvard.edu/news/press-releases/diet-lifestyle-weight-gain/
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Ejtahed, H. S., et al. “Effect of Probiotic Yogurt Containing Lactobacillus Acidophilus and Bifidobacterium Lactis on Lipid Profile in Individuals with Type 2 Diabetes Mellitus.”
Journal of Dairy Science
94, no. 7 (July 2011): 3288–94.
http://www.ncbi.nlm.nih.gov/pubmed/21700013
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Haupt, A., and K. Hiatt. “Greek Yogurt vs. Regular Yogurt: Which is More Healthful?”
US News and World Report
, September 30, 2011.
http://health.usnews.com/health-news/diet-fitness/diet/articles/2011/09/30/greek-yogurt-vs-regular-yogurt-which-is-more-healthful
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“Live and Active Culture Yogurt.” National Yogurt Association.
http://aboutyogurt.com/Live-Culture
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Mozaffarian, D., T. Hao, E. B. Rimm, W. C. Willett, and F. B. Hu. “Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men.”
New England Journal of Medicine
364, no. 25 (June 23, 2011): 2392–404.
http://www.nejm.org/doi/full/10.1056/NEJMoa1014296
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“Promising Research Presented on Yogurt’s Effects on Weight Management and Chronic Disease.” American Society for Nutrition, June 18, 2013.
http://asn-cdn-remembers.s3.amazonaws.com/4171dfcfb0a2ab4631f594e60e4e4778.pdf
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Smit, L. A., A. Baylin, and H. Campos. “Conjugated Linoleic Acid in Adipose Tissue and Risk of Myocardial Infarction.”
American Journal of Clinical Nutrition
92, no. 1 (July 2010): 34–40.
http://ajcn.nutrition.org/content/92/1/34.long
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Stein, Rob. “Potatoes Bad, Nuts Good for Staying Slim, Harvard Study Finds.”
Washington Post
, June 22, 2011.
http://www.washingtonpost.com/national/health-science/potatoes-bad-nuts-good-for-staying-slim-harvard-study-finds/2011/06/17/AGRWmIgH_story.html
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Wang, H., K. A. Livingston, C. S. Fox, J. B. Meigs, and P. F. Jacques. “Yogurt Consumption Is Associated with Better Diet Quality and Metabolic Profile in American Men and Women.”
Nutrition Research
33, no. 1 (January 2013): 18–26.
http://www.ncbi.nlm.nih.gov/pubmed/23351406
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Wang H., L. M. Troy, G. T. Rogers, C. S. Fox, N. M. McKeown, J. B. Meigs, and P. F. Jacques. “Longitudinal Association between Dairy Consumption and Changes of Body Weight and Waist Circumference: The Framingham Heart Study.”
International Journal of Obesity
, May 20, 2013.
http://www.ncbi.nlm.nih.gov/pubmed/23736371
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“Yogurt: Wholesome Food for Every Body.” National Yogurt Association.
http://aboutyogurt.com/index.asp?bid=31
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PART THREE
Weight-Loss Payoff #1: A Better YOU
“Causes and Consequences: What Causes Overweight and Obesity?” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/obesity/adult/causes/index.html
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Crowson, C. S., E. L. Matteson, J. M. Davis III, and S. E. Gabriel. “Contribution of Obesity to the Rise in Incidence of Rheumatoid Arthritis.”
Arthritis Care & Research
65, no. 1 (January 2013): 71–1.
http://www.ncbi.nlm.nih.gov/pubmed/22514156
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Hayashi, Annie. “Pearls and Pitfalls: Orthopaedics and Obesity.”
AAOS Now
, June 2009.
http://www.aaos.org/news/aaosnow/jun09/clinical1.asp
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“Health Benefits of Losing Weight.” National Library of Medicine PubMed Health.
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004993/
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Kane, Andrea. “How Fat Affects Arthritis.” Arthritis Foundation.
http://www.arthritistoday.org/about-arthritis/arthritis-and-your-health/obesity/fat-and-arthritis.php
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Lawson, R., and B. Pruitt. “Issues in Obesity,
Part 2
: Obesity Weighs Heavily on Lung Function.”
Nursing
41, no. 11 (November 2011): 42–8.
http://www.nursingcenter.com/lnc/CEArticle?an=00152193-201111000-00014&Journal_ID=54016&Issue_ID=1246893
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Pollack, Peter. “Is There a Systemic Link Between Obesity and OA?”
AAOS Now
, March 2013.
http://www.aaos.org/news/aaosnow/mar13/clinical10.asp
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“Obesity Trends in Adults with Arthritis.” Centers for Disease Control and Prevention (CDC).
http://www.cdc.gov/arthritis/resources/spotlights/obesity-trends.htm
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