Read The End of Dieting: How to Live for Life Online
Authors: Joel Fuhrman
oatmeal:
Apple Pie Oatmeal, 211
Oatmeal Raisin Cookies Filled with Blueberry Jam, 281
Overnight Oatmeal, 215
Oatmeal Raisin Cookies Filled with Blueberry Jam, 281
oats, 58, 133
obesity, 4–5, 19, 20, 52, 56, 57, 71, 90, 114
end of dieting and, 70–96
SAD diet and, 39–43
toxic hunger and, 18–33
obsessions, 31
oil, 19, 20, 38, 39, 54–56, 58, 59, 61, 81, 103, 120, 144, 198
Mediterranean diet, 51–56
no-oil salad dressings, 198–99
walnut, 54
wok without, 172–73
Okinawa Centenarian Study, 5, 6
olive oil, 38, 54–56
Mediterranean diet, 51–56
olives, 51
omega-3 fatty acids, 51, 52, 56, 62, 64–67, 73, 103, 118–19, 148, 149
onion, 26, 52, 79, 87, 90, 111–12, 263
daily serving of, 156
grilled or caramelized, 172
importance of, 111–12
Roasted Beets with Leafy Greens, Red Onions, and Walnuts, 232
orange, 133
Orange Goji Bars, 214
Orange Sesame Dressing, 219
Orange Goji Bars, 214
Orange Sesame Dressing, 219
organic meat, 145, 266
organosulfur compounds, 111
Ornish, Dean, 61
osteoarthritis, 4
Overnight Oatmeal, 215
oxidative stress, 22
pain, 9
Paleo diet, 37, 43–51, 59, 72–73
myth, 43–51
pancreas, 53, 74, 82–83, 129–30
Panna Cotta, Strawberry, 282
parsley, 85, 87
pasta, 19, 38, 58, 133
Bean Pasta with Cauliflower in a Garlicky Walnut Sauce, 243
Mediterranean diet, 51–56
peas, 50, 69, 133, 134, 168
Black-Eyed Collards, 246
Boston Green Pea Soup, 235
peppers, roasting, 171
Pesto, Arugula- and Spinach-Stuffed Pitas with Watercress, 258
Physicians’ Health Study, 121, 139, 146
phytochemicals, 2, 19, 39, 43, 46, 52–55, 68, 83, 85–86, 102–3, 104–8, 125, 140, 146, 150, 156
fat-reducing, 85–86
G-BOMBS, 108–20
importance of, 104–8
Pie, Summer Fruit, 283
Pistachio Mint Dressing, 220
Pitas with Watercress Pesto, Arugulaand Spinach-Stuffed, 258
pizza.
See
burgers, pizza, and fast food
plant foods, 49–50, 146, 148
ANDI scoring system, 126–29
end of dieting and, 83–89
G-BOMBS, 108–20
IGF-1 levels and, 141–42
nutritarian diet, 124–51, 153–203
phytochemicals, 104–8
power of, 98–123
sample menus for two weeks, 178–93
See also
beans; fruits; grains; greens; nuts and seeds; salads;
specific foods;
vegetables
polyphenols, 85–86, 111–12, 116
pomegranate, 87, 115–17
portobello:
Balsamic Portobello and Eggplant Stacks, 242
Crispy Mushroom Fries, 259
Portobellos and Beans, 249
Portobello and Eggplant Stacks, Balsamic, 242
Portobellos and Beans, 249
positive mind-set, 30, 31, 32
postpartum depression, 65
potassium, 75, 103
potato, white, 53, 129, 130–34
potato chips, 20, 21
power of real food, 98–123
pregnancy, 60
preparation, food, 96, 162–63
sample menus for two weeks, 178–93
probiotics, 114
processed foods, 2, 19, 38–39, 43, 44, 52, 53, 55, 59, 81, 92, 103, 120, 125, 128, 134, 145
protein, 2, 3, 36, 43–51, 68, 101–2, 146, 147–48
adequate amount of, 147–48
Dukan diet, 74–79
IGF levels and, 137–42
Paleo diet, 43–51
plant, 49–50, 146, 148
risks of high-protein diets, 43–51, 74–79, 137–39, 142–45
psoriasis, 3
Pudding, Chia Breakfast, 212
pumpkin, 87
Avocado Pumpkin Seed Salsa, 226
quercetin, 108, 112
quinoa, 133
Black Bean Quinoa Soup, 234
Kale and Quinoa Salad with Blueberries and Mangoes, 231
radiation, 77–78, 120, 121
radish, 105
Raisin Cookies Filled with Blueberry Jam, Oatmeal, 281
Ranch Dressing, Southwest, 222
raspberry, 87, 115–17
Ratatouille over Spaghetti Squash, 250
real food, power of, 98–123
red wine, 51
reflux esophagitis, 3
refrigeration, 103
restaurants, 23, 81
resveratrol, 86
rice, 52, 69
brown, 58, 133
White Bean, Wild Rice, and Almond Burgers, 265
Roasted Beets with Leafy Greens,
Red Onions, and Walnuts, 232
Roasted Eggplant Hummus, 224
Russian Fig Dressing/Dip, 221
salad dressings, dips, and spreads, 154, 162, 166–67, 205, 217–28
Avocado Pumpkin Seed Salsa, 226
Creamy Almond Vinaigrette Dressing, 217
Easy Avocado Dressing, 218
Fresh Tomato Salsa, 225
Garlic Nutter Spread, 228
Mediterranean Tomato Spread, 227
no-oil, 198–99
Orange Sesame Dressing, 219
Pistachio Mint Dressing, 220
recommendations, 197–98
Roasted Eggplant Hummus, 224
Russian Fig Dressing/Dip, 221
Southwest Ranch Dressing, 222
Super Simple Hummus, 223
Walnut Vinaigrette Dressing, 223
salads, 88–89, 108–09, 150, 206, 229–33
Balsamic Tomato and Asparagus Salad, 229
as daily main dish, 153–54
Kale and Quinoa Salad with Blueberries and Mangoes, 231
Kale Salad with Avocado and Apples, 230
Roasted Beets with Leafy Greens, Red Onions, and Walnuts, 232
Warm Corn and Zucchini Salad with Mint, 233
salmon, 50, 149–50
farmed vs. wild, 149–50
salmonella, 114
salsa, 166–67
Avocado Pumpkin Seed Salsa, 226
Fresh Tomato Salsa, 225
salt, 19, 21, 39, 51, 52, 90, 120, 148, 194
in canned soups, 194–97
sample menus, 178–93
Week 1, 180–86
Week 2, 187–93
saturated fat, 44, 52, 56, 59, 73, 144
scallions, 85, 87, 102, 111
science, nutritional, 288–90
seeded bread, 271–72, 273
seeds.
See
nuts and seeds
selective perception, 35
selenium, 102
self-esteem, 27–28
sesame:
Flax and Sesame Crackers, 261
oil, 54
Orange Sesame Dressing, 219
Szechuan Sesame Stir-Fry, 253
sesame seeds, 50, 118, 119
Seventh-Day Adventists, 5, 6, 48, 63–64
shakes, thick, 276
shallots, 111, 112
Shanghai Breast Cancer study, 78
“slow” vs. “fast” food, 81–83
smoking, 4, 5, 20, 21, 39, 40, 89–90
smoothies.
See
juices and smoothies
social relationships, 28
soda, 39, 58, 133
sorbet, 276
Banana Mango Sorbet, 275
Black Cherry Sorbet, 276
Chunky Blueberry Walnut Sorbet, 278
soups, 162, 206, 234–39
Black Bean Quinoa Soup, 234
Boston Green Pea Soup, 235
BPA-free, 194–96
canned, 194, 197
Creamy Butternut Ginger Soup, 237
Creamy Cabbage Soup, 236
Greens, Beans, and Mushroom Stew, 238
In-a-Hurry Anticancer Soup, 239
recommendations, 194–97
South Beach diet, 44, 74
Southwest Ranch Dressing, 222
soybeans, 50, 66, 69, 87, 139–40, 148
Spaghetti Squash, Ratatouille over, 250
Spain, 56
spices, 172
spinach, 50
Arugula- and Spinach-Stuffed Pitas with Watercress Pesto, 258
Eat Your Greens Fruit Smoothie, 209
Veggie Scramble, 216
spreads.
See
salad dressings, dips, and spreads
sprouted grain bread, 271, 273
squash, 133
Creamy Butternut Ginger Soup, 237