Read The End of Dieting: How to Live for Life Online
Authors: Joel Fuhrman
red meat, gut bacteria, and heart disease, 142–45
safe amount of, 48–49, 146–48
See also
meat;
specific foods
anthocyanins, 112, 115–17
antibiotics, 113, 149
antidepressants, 25
antioxidants, 43, 51, 53, 55, 125, 134, 146, 150
G-BOMBS, 108–20
lycopene, 120–23
anxiety, 25, 41, 119
apoptosis, 85 apple, 120, 133
Apple Pie Oatmeal, 211
Apple Surprise, 274
Kale Salad with Avocado and Apples, 230
Apple Pie Oatmeal, 211
Apple Surprise, 274
arachidonic acid, 44
aromatase inhibitors, 116
artichoke, 87, 168,
168
preparation tips, 168–69
arugula, 85, 87, 105
Arugula- and Spinach-Stuffed Pitas with Watercress Pesto, 258
Asian food, 174
asparagus, 168
Balsamic Tomato and Asparagus Salad, 229
asthma, 3, 9, 41
Atkins diet, 43, 72–73, 74, 75
autoimmune diseases, 19, 41, 80, 103
avocado:
Avocado Pumpkin Seed Salsa, 226
Easy Avocado Dressing, 218
Kale Salad with Avocado and Apples, 230
Avocado Pumpkin Seed Salsa, 226
bacteria, 108
gut, 85, 86, 87, 110, 114, 116, 142–45, 150
Baja Mango Black Bean Lettuce Wraps, 241
Baked Beans, Sweet and Smoky, 251
balance, 31
Balsamic Portobello and Eggplant Stacks, 242
Balsamic Tomato and Asparagus Salad, 229
banana:
Banana Cashew Lettuce Wrap, 212
Banana Mango Sorbet, 275
Blueberry Banana Cobbler, 277
frozen, 275
Banana Cashew Lettuce Wrap, 212
Banana Mango Sorbet, 275
barley, 58, 133
Bean Pasta with Cauliflower in a Garlicky Walnut Sauce, 243
beans, 26, 36, 39, 43, 44, 47, 49, 50, 51, 52, 68, 85, 90, 109–10, 120, 128, 130, 133, 134–35, 148, 149, 168, 263
Baja Mango Black Bean Lettuce Wraps, 241
Bean Pasta with Cauliflower in a Garlicky Walnut Sauce, 243
Black Bean Quinoa Soup, 234
Black Bean and Turkey Burgers, 268
burger tips, 263–64
Cocoa Ice Bean, 279
daily serving of, 154
dinner loaves, 169
Fudgy Black Bean Brownies, 280
Greens, Beans, and Mushroom Stew, 238
importance of, 109–10
Meat-Lover’s Beef, Bean, and Mushroom Burgers, 267
Portobellos and Beans, 249
sample menu for two weeks, 178–93
as starch source, 175
Sunny Bean Burgers, 264
Sweet Potatoes Topped with Black Beans and Kale, 252
Sweet and Smoky Baked Beans, 251
Tailgate Chili with Black and Red Beans, 254
treats, 177
White Bean, Wild Rice, and Almond Burgers, 265
Zucchini Bean Burrito, 270
See also specific beans
beef, 38, 50, 51, 102
gut bacteria, and heart disease, 142–45
Meat-Lover’s Beef, Bean, and Mushroom Burgers, 267
organic, 266
beets, 133
Roasted Beets with Leafy Greens, Red Onions, and Walnuts, 232
berries, 69, 86, 115–17, 120
importance of, 115–17
Mixed Berries and Greens Smoothie, 210
See also specific berries
beta-carotene, 107, 108
bile, 20
Black Bean and Turkey Burgers, 268
Black Bean Quinoa Soup, 234
blackberry, 115–17
Black Cherry Sorbet, 276
Black-Eyed Collards, 246
blood, 20, 81
blood glucose, 53, 55, 63, 75, 82–83, 114, 129–35, 156
blueberry, 87, 115–17
Blueberry Banana Cobbler, 277
Chunky Blueberry Walnut Sorbet, 278
Kale and Quinoa Salad with Blueberries and Mangoes, 231
Oatmeal Raisin Cookies Filled with Blueberry Jam, 281
Blueberry Banana Cobbler, 277
body mass index (BMI), 5–6, 7, 40, 73
bok choy, 168
Boston Green Pea Soup, 235
BPA-free cartons, 194–96
brain, 4, 8, 20, 26–27, 62, 65, 75, 203
addiction and, 20–21, 26–27
degeneration, 64–65, 138
bread, 19, 38, 52, 58, 69, 81, 264, 271–73
healthy choices, 271–73
breakfast, 159, 205, 211–16
Apple Pie Oatmeal, 211
Banana Cashew Lettuce Wrap, 212
Chia Breakfast Pudding, 212
Cinnamon Currant Muffins, 213
menu costs, 163–64
Orange Goji Bars, 214
Overnight Oatmeal, 215
sample menus for two weeks, 187–93
smoothies for, 177–78
Veggie Scramble, 216
broccoli, 51, 52, 87, 102, 105, 168
preparation tips, 168, 169
Brownies, Fudgy Black Bean, 280
brussels sprouts, 105, 168
burgers, pizza, and fast food, 207, 258–70
Arugula- and Spinach-Stuffed Pitas with Watercress Pesto, 258
bean burger tips, 263–64
Black Bean and Turkey Burgers, 268
Crispy Mushroom Fries, 259
Easy Vegetable Pizza, 260
Flax and Sesame Crackers, 261
Kale Chips, 262
Meat-Lover’s Beef, Bean, and Mushroom Burgers, 267
Sunny Bean Burgers, 264
Tofu Fingers Marinara, 269
White Bean, Wild Rice, and Almond Burgers, 265
Zucchini Bean Burrito, 270
Burrito, Zucchini Bean, 270
butter, 54
Butternut Ginger Soup, Creamy, 237
cabbage, 105, 168
Creamy Cabbage Soup, 236
calcium, 75
California Creamed Kale, 244
calories, 1–2, 8, 10, 20, 36, 68, 71, 101–2, 125, 135–36, 179
density, 135–36
empty, 38–39
fast vs. slow, 81–83
IGF-1 levels and, 136–42
restriction, 140–41
weight cycling, 71–74
cancer, 2, 7, 12, 19, 38, 39, 41, 42, 43, 44, 53, 55, 58, 63, 68, 71, 73, 77–79, 86, 100, 103, 104, 131, 136, 142, 146, 157
BPA and, 194
breast, 44, 553, 78, 86, 107, 110, 111, 114, 116, 118, 137, 194
colorectal, 44, 110, 111, 114, 131, 137
cruciferous vegetables and, 107–8
eggs and, 146–47
esophageal, 109, 110, 111
-fighting vegetables, 108–20
G-BOMBS and, 108–20
high-protein diets and, 44, 46, 49, 77–78
IGF-1 levels and, 136–42
kidney, 110
lycopene and, 120–23
oral, 109, 111
ovarian, 111
prostate, 44, 86, 111, 114, 137, 138–39, 146, 147
red meat and, 142–45
stomach, 109, 110, 114
carbohydrates, 2, 20, 27, 35, 36, 53, 63, 68, 85, 95, 101–2, 109, 114, 129–36, 139
diets low in, 43–51, 74–79
glucose, insulin, and, 129–35
good vs. bad, 130–35
carnitine, 144–45
carotenoids, 62, 107, 120–23
cashew:
Banana Cashew Lettuce Wrap, 212
Garlic Nutter Spread, 228
cauliflower, 87, 105, 133
Bean Pasta with Cauliflower in a Garlicky Walnut Sauce, 243
celiac disease, 41, 59
cell damage, 22, 43, 53
Centers for Disease Control and Prevention (CDC), 44
cheese, 19, 38, 51, 52, 56, 58, 59, 139
Cherry Sorbet, Black, 276
Chia Breakfast Pudding, 212
chia seeds, 66, 118, 119
chicken, 19, 47, 50, 51
chickpea, 50, 135
Chickpea and Tofu Curry, 245
Portobellos and Beans, 249
Roasted Eggplant Hummus, 224
Super Simple Hummus, 223
Vegetable Chickpea Loaf, 256–57
Chickpea and Tofu Curry, 245
children, 5, 60
Chili with Black and Red Beans, Tailgate, 254
China, 52, 107, 114
China-Cornell-Oxford Project, 57
Chips, Kale, 262
cholesterol, 6, 44, 56, 73, 110, 146
HDL, 73, 74, 202
high, 6, 9, 52, 80, 101, 122, 202
LDL, 73, 74, 117, 121–22, 144, 202
choline, 147
chronic obstructive pulmonary disease, 41
Chunky Blueberry Walnut Sorbet, 278
cinnamon, 173–74
Cinnamon Currant Muffins, 213