Read The End of Dieting: How to Live for Life Online
Authors: Joel Fuhrman
disruption, 194–95
See also specific hormones
hummus, 166–67
Roasted Eggplant Hummus, 224
Super Simple Hummus, 223
hunger, 2, 23, 24
distinction between toxic hunger and, 23–26
unhealthy food as addictive, 20–26
Ice Bean, Cocoa, 279
ice cream, 26
IGF-1, 44–46, 48, 82, 136–42, 160–61
lower levels of, 136–42
immune system, 8, 108, 112, 137
In-a-Hurry Anticancer Soup, 239
Indian food, 174
indigestion, 9
inflammation, 2, 22, 42, 44, 86, 104, 111, 117, 125
insulin, 44, 58, 73–74, 82–83, 100, 114, 129–36, 139
intelligence, 101
international cuisines, flavors and foods of, 174
iron, 102, 144
irritable bowel syndrome, 41
isothiocyanates (ITCs), 104–5,
105
, 107
Italian food, 174
Italy, 52
Japan, 52, 77
Jenkins, David, 110
Journal of Abnormal Psychology
, 35
Journal of the American Medical Association
, 40, 41
juices and smoothies, 205, 208–10
for breakfast, 177–78
Eat Your Greens Fruit Smoothie, 209
Hemp Almond Milk, 208
Kale Power Blended Salad, 209
Mixed Berries and Greens Smoothie, 210
Super Veggie Juice, 208
junk food, 19, 28
kale, 87, 105, 126, 168
California Creamed Kale, 244
Eat Your Greens Fruit Smoothie, 209
In-a-Hurry Anticancer Soup, 239
Kale Chips, 262
Kale Power Blended Salad, 209
Kale and Quinoa Salad with Blueberries and Mangoes, 231
Kale Salad with Avocado and Apples, 230
Sweet Potatoes Topped with Black Beans and Kale, 252
Veggie Scramble, 216
Kale and Quinoa Salad with Blueberries and Mangoes, 231
Kale Chips, 262
Kale Power Blended Salad, 209
Kale Salad with Avocado and Apples, 230
ketosis, 75–78
kidneys, 20
damage, 3, 75, 110
kohlrabi, 105
lectins, 112
leeks, 111
lentils, 50, 69, 109–10, 133
Mexican Lentils, 248
leptin, 82, 83
lettuce, 87, 108–9, 178
Baja Mango Black Bean Lettuce Wraps, 241
Banana Cashew Lettuce Wrap, 212
life expectancy, 7, 41
Lifestyle Heart Trial, 61
lignans, 56, 118, 119
lipogenesis, 130
lipogenic enzymes, 71
liver, 20, 116
low-fat veganism, 37, 60–68
EPA and DHA supplementation, 63–67
lunch, 159
menu costs, 163–64
sample menus for two weeks, 178–93
lupus, 3
lutein, 104, 107, 108
lycopene, 104, 107, 120
lysine, 145
macronutrients, 101–2
magnesium, 75, 103
main dishes and vegetable side dishes, 206, 241–57
Baja Mango Black Bean Lettuce Wraps, 241
Balsamic Portobello and Eggplant Stacks, 242
Bean Pasta with Cauliflower in a Garlicky Walnut Sauce, 243
Black-Eyed Collards, 246
California Creamed Kale, 244
Chickpea and Tofu Curry, 245
Mexican Lentils, 248
Portobellos and Beans, 249
Ratatouille over Spaghetti Squash, 250
Stuffed Eggplant Tofenade, 247
Sweet Potatoes Topped with Black Beans and Kale, 252
Sweet and Smoky Baked Beans, 251
Szechuan Sesame Stir-Fry, 253
Tailgate Chili with Black and Red Beans, 254
Vegetable Chickpea Loaf, 256–57
Vegetable Gumbo, 255
mango:
Baja Mango Black Bean Lettuce Wraps, 241
Banana Mango Sorbet, 275
Kale and Quinoa Salad with Blueberries and Mangoes, 231
margarine, 39
Marinara, Tofu Fingers, 269
marriage, 29–30
meat, 20, 36, 38, 51, 56, 58, 59, 102, 131, 136, 264
grass-fed, 46, 145
gut bacteria, and heart disease, 142–45
high-protein diets, 43–51, 74–79, 137–39
IGF-1 levels and, 137–39
Meat-Lover’s Beef, Bean, and Mushroom Burgers, 267
in nutritarian diet, 160–61
organic, 145, 266
Paleo diet, 43–51
See also specific meats
Meat-Lover’s Beef, Bean, and Mushroom Burgers, 267
media, 35
Mediterranean diet, 37, 51–56
myth, 51–56
Mediterranean Tomato Spread, 227
men, 5, 161
animal protein and, 161
BMI, 5, 6
high-GL foods and, 131
menu costs, 163–65
metabolism, 53, 85
fat, 81–86
methionine, 145
Mexican food, 174
Mexican Lentils, 248
micronutrients, 102–4
migraines, 9, 25, 113
milk, 19, 39, 50, 81
Hemp Almond Milk, 208
IGF-1 levels and, 138–39
millet, 133
mind, changing the, 93–96
mint:
Pistachio Mint Dressing, 220
Warm Corn and Zucchini Salad with Mint, 233
mistaken identity, changing a, 93–94
Mixed Berries and Greens Smoothie, 210
moderation myth, 94
monounsaturated fat, 54
Moroccan food, 174
Muffins, Cinnamon Currant, 213
multigrain bread, 271–72, 273
multiple sclerosis, 3
muscle, 71, 82
mushroom, 26, 79, 87, 90
Balsamic Portobello and Eggplant Stacks, 242
Crispy Mushroom Fries, 259
daily serving of, 156
Greens, Beans, and Mushroom Stew, 238
importance of, 112–15
Meat-Lover’s Beef, Bean, and Mushroom Burgers, 267
Portobellos and Beans, 249
mustard greens, 105, 126
myrosinase, 105,
105
myths, diet, 34–69
exposure of, 34–69
low-fat fallacies, 60–68
Mediterranean diet, 51–56
Paleo diet, 43–51
SAD diet, 38–43
Wheat Belly diet, 57–59
National Institutes of Health (NIH), 5
Nature Neuroscience
, 21
nervous system, 62
neurons, 65
New York Times
, 1
Nurses’ Health Study, 47, 116, 137, 142, 147
nutritarian diet, 124–51, 152–203, 287–90
ANDI scoring system, 126–29
basic guidelines for, 153–56
caloric density, 135–36
daily servings and checklist, 153–57
Dr. Fuhrman Foods, 200–201
eating safely and well, 146–49
glucose, insulin, and carbs, 129–35
helpful tips, 165–78
IGF-1 levels and, 136–42
meat in, 160–61
menu costs, 163–65
red meat and heart disease, 142–45
salmon, 149–50
sample menus for two weeks, 178–93
Simple Core Menu, 159, 160
simple preparation, 162–63
soup and salad dressing recommendations, 194–97
nutrition, 1–13, 30, 32
boot camp 124–51
diet myths, 34–69
end of dieting, 70–96
G-BOMBS, 108–20
as habit of health, 30, 32
lycopene, 120–23
macronutrients and micronutrients, 101–4
nutrient density, 1–2, 24, 86–87, 125–51
nutritarian diet, 124–51, 153–203
phytochemicals, 104–8
power of real food, 98–123
quality, 8, 36, 125, 134, 135
toxic hunger and, 18–33
See also specific foods
nuts and seeds, 36, 39, 44, 47, 49, 50, 51, 52, 52, 55–56, 59, 61, 81, 83, 117–19, 128, 135–36, 148, 149, 175, 198, 263
daily serving of, 155
health benefits of, 60–68, 117–19
importance of seeds, 117–19
low-fat vegan diet, 60–68
Mediterranean diet, 51–56
toasting, 171
with meals, 175
See also specific nuts and seeds