Health: Diets and nutrition Books

Book Synopsis***The easy, healthy and money-saving plan to make your first 30 vegan days a breeze.***- Do you want to give veganism a go but don't know how to begin? - Maybe you've bought a cookbook to inspire you, but there are just so many recipes to choose from that you don't know how to start?- Maybe you DO start but only manage it for a dinner here, a breakfast there (on the days you remember to check the ingredients list before you head to the supermarket) - before you ultimately give up?If that sounds familiar, then this book is for you!This book is designed to make going vegan as easy as possible, providing 100 plant-based recipes for quick breakfasts, satisfying lunches and hearty dinners, plus snack choices for one month. At the beginning of each week's worth of recipes you'll find a handy meal menu and shopping list of the ingredients you'll need for the seven days ahead, with the recipes tailored around using all these ingredients up - cheaper for you AND mindful of the planet.Written by award-winning and registered dietician Catherine Kidd, you can also rest assured that the recipes are not only delicious but balanced for all your needs. Going vegan has never been so easy!

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Book SynopsisPraise for Nik and Eva Speakman:'I've seen their work first hand when it came to my own fear of flying - they are a great team' Holly Willoughby'I never believed in miracles until I met the Speakmans' Jake RocheNik and Eva Speakman have helped thousands of everyday people lose weight and improve their self-worth and body image.Now it's your turn.- Are you overeating? - Do you feel hungry all of the time and helpless around food? - Is your weight affecting your sleep or behaviour? - Do you suffer from other health problems because of your weight? - Do you feel stuck in a yo-yo cycle of weight loss and weight gain?WINNING AT WEIGHTLOSS will help release you from the emotional and physical issues around your body size and health.Feel confident about yourself and in control of your eating habits with Nik and Eva's expert help!

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Book SynopsisSaundra Beauchamp-Parke outlines the practicalities of considering, undergoing and recovering from gastric surgery. Her readable and thoughtful account will enable families and friends of sufferers to understand the problem better and people who are seriously overweight to recognize that they are not alone. Interwoven with the stories of people who have undergone the surgery, it is also an essential guide for health and social care professionals working with this group of clients.Trade Review`A nice feature of this book is that it presents the problem from the points of view of many different patients. This is useful in that these patients have a multitude of different types of problems and presentations. The book also covers the differing motivations that these patients have in proceeding with surgery. Reasons are obviously not limited to personal body image but also to personal health, financial status, and social pressures. The book discusses in some detail what physicians had to do to get patients to be compliant with different plans and gives physicians insight into this set of problems. Lastly, the book shows a lifestyle contrast between the different kinds of patients. For example, comparing an older obese patient with joint degeneration to a younger patient with recurrent infections is very powerful to help understand that these patients are different.`This would be an excellent book for educating patients about gastric surgery for morbid obesity. The book is useful at all education levels in patients with average intelligence and reading skills. It is an excellent method to educate other people about this problem including family, friends, and healthcare workers. It would also be very useful for our young physicians coming up in the medical school system.' -- Doody's NotesMorbid obesity, defined as the point at which a person's weight reaches life-threatening levels, is becoming more and more prevalent. What does it feel like to undergo gastric surgery (which is known to be an effective treatment) - and adjust to living inside a new smaller body?`It is estimated that there are approximately six million morbidly obese persons in the United States and that some 60,000 operations are performed annually in the hope of controlling the condition and its attendant diseases. Hence the need for this book which expresses the anguish, fears, hope and joy of those who have undertaken the journey from the chronic intractable, progressive immolation of morbid obesity towards the long wished for glorious anonymity of physical normality.' -- from the foreword by Alex M.C. Macgregor, MD, FACS, FRCSEd, Past President, American Society for Bariatric SurgeryTable of ContentsForeword. Acknowledgements. 1. The Problem. 2. The Candidate. 3. The Surgery. 4. John. 5. Viola. 6. Jerry Michael. 7. Virginia. 8. Lynda. 9. The Doctor. 10. The Event. 11. Aftermath. Bibliography. Useful Websites. Index.

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Book SynopsisYou can't escape the ageing process but you can slow it down. By helping you to identify and address the problem areas that are accelerating your rate of ageing, this book reveals how to become more energised, sleep better, get leaner, avoid or delay age-related degenerative conditions typical in your family, and generally look and feel healthier in your 30s, 40s, 50s, 60s and beyond.Written by award-winning nutritionists, the book shows you how to manipulate your diet, supplements and lifestyle to strengthen the very body systems that are essential to extending your healthy years - systems such as inflammation, detoxification, carbohydrate metabolism and the stress response. It includes action plans for specific areas of interest, to help you focus on your own individual goal, whether this is reducing pain, improving your bones and joints, easing the menopause, losing weight, revitalising your skin, or reducing the chronic internal inflammation that is the precursor to most age-related diseases. With over 100 recipes, plus meal plans, lifestyle suggestions and questionnaires for self-assessment, the authors guide you through their easy-to-follow programmes that will help you feel and look rejuvenated, revitalized and youthful.Trade ReviewIt's great to find a book packed full of sensible advice on health, wellbeing and nutrition from authors who are genuinely 'walking the walk'. It's a great, easy to follow book that allows you to keep a check on your progress. The meal plans are brilliant and the recipes mouth-watering, but there's also a deep level of knowledge underpinning it so anyone suffering from poor health can feel they are in safe hands with the advice given.'Janey Lee Grace, BBC and Hay House radio presenter, author of Look Great Naturally... Without Ditching the Lipstick and founder of www.imperfectlynatural.com'Food is an information rich material that we ingest daily, and often our selection is driven by consumerism rather than health enhancement intent. Nicolle and Bailey have presented a clear and inspiring range of foods and explanations that will ensure the “information” you consume sends the best messages possible to favour a vital, healthy progression through life, adding pleasure and diversity to your re-energised self – a book to revert to time and again. -- Michael Ash, DO, ND, BSc, DipION, osteopath, naturopath, nutritional therapist and managing director of Integrated Health Consultancy LtdIt is bizarre in this day and age that we know how to maintain our car, care for our home, and look after all of our possessions, yet many of us are clueless as to how to stop the wear and tear in our bodies. Christine and Lorraine have done a beautiful job of bringing together the right blend of current scientific data and practical tips that will enable you to turn things around today, and maintain the healthy, happy, vibrant you! -- Dale Pinnock, nutritionist and author of The Medicinal Chef and The Clear Skin CookbookYou can't escape the ageing process but you can slow it down. By helping you to identify and address the problem areas that are accelerating your rate of ageing, this book reveals how to become more energised, sleep better, getleaner, avoid or delay age-related degenerative conditions typical in your family, and generally look and feel healthier in your 30s, 40s, 50s, 60s and beyond.Written by award-winning nutritionists, the book shows you how to manipulate your diet, supplements and lifestyle to strengthen the very body systems that are essential to extending your healthy years... With over 100 recipes, plus meal plans, lifestyle suggestions and questionnaires for self-assessment, the authors guide you through their easy-to-follow programmes that will help you feel and look rejuvenated, revitalized and youthful. -- Universal MagazineWritten by award-winning nutritionists, this book explains how to avoid the state of chronic inflammation that can lead to age-related health concerns. With meal plans, recipes and questionnaires for self-assessment, it is a complete guide to the anti-inflammatory diet and lifestyle that leads to a younger, healthier you. By helping you to identify and address the problem areas that reveals how to become more energized, sleep better, get leaner, avoid or delay age-related degenerative conditions typical in your family. -- Watkins MagazineThis one is a keeper, it's a book you can come back to as you move through the changes of growing older. I shall be dipping in and out, especially with Chapter 7 - "making the most of your mind, memory and mood"! -- Maggie Charlesworth * Optimum Nutrition *Table of Contents1. Your Life in Your Hands. 2. Eating for a Good Life. 3. How to Have a Happy Gut. 4. Becoming Lean and Preventing Diabetes. 5. Ageless Beauty from Within. 6. Tired but Wired: Tackling the Energy Crisis. 7. Making the Most of Your Mind, Memory and Mood. 8. Pain-Free Living. 9. Boosting Sex Drive and Balancing Hormones Naturally. 10. Live to Get Younger. 11. Recipes.

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Book SynopsisLosing weight has become the modern woman's holy grail... everything will be better when we're thin.We're obsessed with weight, we dislike our bodies, we worry about the food we eat, we feel guilty, we diet... Too many of us are locked into a war with our own bodies which we'll never win, and which will never make us happy. The Ministry of Thin takes a controversial, unflinching look at how the modern obsession with weight loss, youth, beauty and perfection got out of control. Emma Woolf, author of An Apple a Day, explores how we might all be able to stop hating and start liking our own bodies again. And she dares to ask: if losing weight is the answer, what is the question?Trade ReviewA very honest, intelligent reflection on the causes and effects of society's obsession with thin. * Dr Linda Papadopoulos *The Ministry of Thin is frank, funny, and fascinating - I wanted to shout "hear, hear" at the end of almost every sentence. * Anne H. Putnam, author of Navel Gazing: One Woman's Quest for a Size Normal *A brilliant and brutal look at the world of thin, by a writer who knows too well the damaging effects of such a persuasive club. Think you are immune to their rhetoric? Then think again. * Dr Christian Jessen *She talks much sense having been through 10 years of anorexia. * The Bookseller *this book might make you a little more conscious when dealing with patients who may be battling with body image problems, or an eating disorder. * Student BMJ (British Medical Journal) *Thoughtfully written and incisive, Emma Woolf looks at the darker side of our obsession with dieting... * Ian Marber *Woolf sets her stall out with brio... a hypnotist's finger-click signalling women to wake up. * The Observer *

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Book SynopsisLow in carbohydrates and rich in good fats, the ketogenic diet offers the perfect solution to healthy eating for optimum well-being. But in order to be truly beneficial to our health, it should also be hypotoxic (gluten- and dairy-free, with only moderate amounts of organic animal protein). According to the latest scientific research, a hypotoxic ketogenic diet plan can help combat many of the diseases and conditions so prevalent today, including diabetes, heart disease, cancer, dementia, and more. It's also an effective method for combating obesity and improving athletic performance - making it a win-win approach all round! This essential guide explains how the diet works and shows you how to get started. Features key foods and their benefits, creative recipes, ideas for meal plans, and tailored programmes for specific goals.Table of ContentsINTRODUCTION PART 1: WHAT IS THE HYPOTOXIC KETOGENIC DIET? Energy balance The harmful effects of carbohydrates What you can eat Benefits (combating cancer, obesity, diabetes ...) Metabolism and ketosis Sensible precautions when following the diet PART 2: KEY FOODS Beneficial properties of key foods and how to incorporate them in your diet PART 3: DESIGNING YOUR HYPOTOXIC KETOGENIC MEALS Breakfast How to make ketogenic meals PART 4: A HYPOTOXIC KETOGENIC PLAN FOR EVERYONE! How to get started, plus tailored diet plans for those who have specific requirements and/or goals, including: Weight loss plan; Anti-inflammatory plan; Vegetarian/Vegan plan. PART 5: RECIPES A selection of mouthwatering hypotoxic ketogenic recipes!

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Book SynopsisArt Green shares his action plan so you can get healthier, fitter, stronger and get the most out of life. Art studied Sport Science at Otago University and then managed a gym giving both nutrition and exercise advice. He tried out several different ways of eating before settling on paleo as the ideal nutrition. He now runs Clean Paleo with two friends, selling paleo products. In Eat Clean, Live Lean Art explains that the paleo diet is essentially about eating fresh, unprocessed food. He shares his daily nutrition plan with 35 great recipes plus the key exercises that anyone can do to keep strong and fit. This book will change your life!

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Book SynopsisTwelve years ago, Grace Kitto was a successful TV producer, wife and mother. She was also clinically obese and on the path to Type 2 diabetes. Until one day when she left work determined to stick to one of her serial diets, but soon found herself eating an ice cream, as if on autopilot. It sparked an epiphany - she realised the solution to her many failed diets lay in her unconscious. In the powerful, instinctual part of her brain. This is her funny and courageous memoir of that journey, the questions she posed and discoveries she made within the fields of psychology, neuroscience and biochemistry. She devised her own self-help system, a slow diet, and three-and-a-half years later, she reached her goal of a BMI of 25. Another three years on, she's still there.Trade Review'A grippingly intelligent and likeable feminist memoir of weight loss.' Julie Myerson | 'A fun and personal educational voyage through the trials and tribulations of dieting.' Tim Spector, author of The Diet Myth | 'If you want to be thin, read this book!' Fay Weldon

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Book SynopsisA complete guide to common gut conditions and improving gut health. Australia's most trusted GP, Professor Kerryn Phelps AM, reveals how a healthy gut is essential for overall wellbeing. As practitioners, Prof Phelps and Dr Lee know the problems caused by poor gut health and how an uneasy gut can make life miserable. Symptoms such as weight gain, diarrhoea and cramping are common, but few people receive a definitive disease label. Most of us are entirely unaware that by taking care of our gut we can improve our overall health. In this meticulously researched and highly practical book, the doctors explain how we are on the threshold of a major revolution in the way we think about the gut and its relevance to our health. They explain common medical problems - from IBS to various food intolerances - and show you what's going on and what to do about it. Featuring a comprehensive guide on the mysteries of microbiota, a plethora practices and treatments to restore your energy, and 30 recipes to revitalise and heal your gut - produced with nutritionist and clinical dietitian Jaime Chambers - this is an essential guide to fixing your gut and improving your wellbeing.

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Book SynopsisNew York Times Bestseller What happens when you eat an apple? The answer is vastly more complex than you imagine. Every apple contains thousands of antioxidants whose names, beyond a few like vitamin C, are unfamiliar to us, and each of these powerful chemicals has the potential to play an important role in supporting our health. They impact thousands upon thousands of metabolic reactions inside the human body. But calculating the specific influence of each of these chemicals isn't nearly sufficient to explain the effect of the apple as a whole. Because almost every chemical can affect every other chemical, there is an almost infinite number of possible biological consequences. And that's just from an apple. Nutritional science, long stuck in a reductionist mindset, is at the cusp of a revolution. The traditional "gold standard" of nutrition research has been to study one chemical at a time in an attempt to determine its particular impact on the human body. These sorts of studies are helpful to food companies trying to prove there is a chemical in milk or pre-packaged dinners that is "good" for us, but they provide little insight into the complexity of what actually happens in our bodies or how those chemicals contribute to our health. In The China Study, T. Colin Campbell (alongside his son, Thomas M. Campbell) revolutionized the way we think about our food with the evidence that a whole food, plant-based diet is the healthiest way to eat. Now, in Whole, he explains the science behind that evidence, the ways our current scientific paradigm ignores the fascinating complexity of the human body, and why, if we have such overwhelming evidence that everything we think we know about nutrition is wrong, our eating habits haven't changed. Whole is an eye-opening, paradigm-changing journey through cutting-edge thinking on nutrition, a scientific tour de force with powerful implications for our health and for our world.Trade Review"After reading The China Study and drastically changing my diet toward the more whole food, plant-based diet recommended by Dr. Campbell, my career numbers shot up when they were supposed to be declining. I thought to myself 'Why doesn't everyone eat this way?!' This new book, Whole, answers that question with great clarity. Never again be confused about diet and nutrition." --Tony Gonzalez, Atlanta Falcons, 16-year National Football League player, record-setting tight end "America's premier nutritionist, T. Colin Campbell, with courage and conviction, articulates how the self-serving reductionist paradigm permeates science, medicine, media, big pharma and philanthropic groups blocking the public from the nutritional truth for optimal health." --Caldwell Esselstyn, Jr., MD, author of the bestselling Prevent and Reverse Heart Disease "T. Colin Campbell, based on his long career in experimental research and health policy-making, uncovers how and why there is so much confusion about food and health and what can be done about it. His explanation is elegant, sincere, provocative, and far-reaching, including how we can solve our health-care crisis. Read and enjoy; there's something here to inspire and offend just about everyone (sometimes the truth hurts)." --Dean Ornish, MD, Founder and President of the Preventive Medicine Research Institute in Sausalito, California; Clinical Professor of Medicine, University of California, San Francisco; and author of the bestselling Dr. Dean Ornish's Program for Reversing Heart Disease "Whole makes a convincing case that modern nutrition's focus on single nutrients has led to mass confusion with tragic health consequences. Dr. Campbell's new paradigm will change the way we think about food and, in doing so, could improve the lives of millions of people and save billions of dollars in health care costs." --Brian Wendel, Creator and Executive Producer of Forks Over Knives "There are very few material game-changers in life, but this book is truly one of them. The information herein--backed up by extraordinary peer-reviewed science--has the power to halt and reverse disease, give you energy you've never known, and put you on a path of transformation in just about every positive way. Read it and get ready to soar." --Kathy Freston, New York Times bestselling author of The Lean and Quantum Wellness "Dr. Colin Campbell opened our eyes with The China Study. In Whole, Dr. Campbell boldly shows exactly how our understanding of nutrition and health has gone off track and how to get it right. Beautifully and clearly written, this empowering book will forever change the way you think about health, food and science." --Neal Barnard, Founder and President of the Physicians Committee for Responsible Medicine "This book is the key to understanding how to increase our natural longevity and health, it is key to slowing global warming, and all of this at no cost, rather, at immeasurable savings to society." --Mike Fremont, World Record Holder marathons for 88 and 90 year olds "In Whole, Dr. Campbell defines a super-paradigm that elucidates a philosophy--wholism--which medicine needs to aspire to in order to attain an enlightened solution. Whole is a masterpiece of intellectual triangulation, outlining the past, the present, and the critical next steps in the future of biochemistry, human nutrition, and healthcare. This book is going to unleash a health revolution!" --Julieanna Hever, MS, RD, CPT, author of The Complete Idiot's Guide to Plant-Based Nutrition and host of What Would Julieanna Do?

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Book SynopsisObesity, diabetes, heart disease and cancer--all diseases that have been scientifically linked to diet--are at an all-time high. But there's a way that's been successful for millions of people for thousands of years: the Mediterranean diet. In The Complete Mediterranean Diet, top cardiologist Michael Ozner offers the traditional Mediterranean diet--clinically proven to reduce your risk of heart disease, cancer and numerous other diseases--with the latest scientific findings in health and nutrition to create a diet that's easy to follow. Alongside an abundance of evidence supporting the Mediterranean diet's incredible health benefits, including sustainable weight loss, Dr. Ozner includes 500 delicious, classic Mediterranean recipes, such as: Savory Mediterranean Chickpea Soup Pizza Margherita Grilled Citrus Salmon with Garlic Greens Spicy Whole Wheat Capellini with Garlic With a foreword by Debbie Matenopoulos, The Complete Mediterranean Diet shows you how and why to change your diet for a longer, healthier, happier life.Trade Review"This comprehensive book contains an easy-to-understand section on how the Mediterranean diet and lifestyle can lead to health and longevity. It also contains more than 500 delicious recipes that are easy to make... The book can be used by calorie counters, diabetes patients using carbohydrate exchanges, Paleo folks who need veggie/protein ideas and the rest of us mortals in need of inspiration." --Maria A. Bella, MS, RD, CDN

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Book SynopsisBy now, the low-carb diet's refrain is a familiar one: Bread is bad for you. Fat doesn't matter. Carbs are the real reason you can't lose weight. The low-carb universe Dr. Atkins brought into being continues to expand. Low-carb diets, from South Beach to the Zone and beyond, are still the go-to method for weight-loss for millions. These diets' marketing may differ, but they all share two crucial components: the condemnation of "carbs" and an emphasis on meat and fat for calories. Even the latest diet trend, the Paleo diet, is--despite its increased focus on (some) whole foods--just another variation on the same carbohydrate fears. In The Low-Carb Fraud, longtime leader in the nutritional science field T. Colin Campbell (author of The China Study and Whole) outlines where (and how) the low-carb proponents get it wrong: where the belief that carbohydrates are bad came from, and why it persists despite all the evidence to the contrary. The foods we misleadingly refer to as "carbs" aren't all created equal--and treating them that way has major consequences for our nutritional well-being. If you're considering a low-carb diet, read this e-book first. It will change the way you think about what you eat--and how you should be eating, to lose weight and optimize your health, now and for the long term.

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Book SynopsisWhat's really in your food? Award-winning investigative journalist and clean food activist Mike Adams, the "Health Ranger," is founder and editor of NaturalNews.com, one of the top health news websites in the world, reaching millions of readers each month. Now, in Food Forensics, Adams meticulously tests groceries, fast foods, dietary supplements, spices, and protein powders for heavy metals and toxic elements that could be jeopardizing your health. To conduct this extensive research, Adams built a state-of-the-art laboratory with cutting-edge scientific instruments. Publishing results of metal concentrations for more than 800 different foods, Food Forensics is doing the job the FDA refuses to do: testing off-the-shelf foods and sharing the findings so the public can make informed decisions about what they consume or avoid. In Food Forensics, you'll discover little-known truths about other toxic food ingredients such as polysorbate 80, MSG, sodium nitrite, pesticides, and weed killers such as glyphosate. Adams reveals stunning, never-before-reported details of heavy metals found in recycled human waste used on crops and in parks, and he explains how industrial pollution causes mercury, lead, and cadmium to end up in your favorite protein powders. This book will forever change your view of food safety, regulation, and manufacturing. When you know what's really in your food, you can start making changes to protect yourself against serious diseases like cancer, all while maximizing your natural immune defenses against infection and disease.Trade Review"Food Forensics definitely is a 'must have' book for serious-minded researchers, healthcare practitioners and consumers, plus everyone who eats... It's a virtual 'encyclopedia' about toxins we don't know about in our foods." --Activist Post "Impressively researched, exceptionally well written, thoroughly 'reader friendly' in organization and presentation, [it] is a consistently informed and informative read from beginning to end." --Midwest Book Review "Food Forensics is an incredible, ground-breaking book. Just buy it. And read it. You won't be sorry. It might be the best decision of your life." --Ty Bollinger, author and documentary film producer, TheTruthAboutCancer.com "Mike Adams has done a great service for all those who are concerned about the quality of what goes into their body. Food Forensics is an essential reality guide to food and water in the 21st century." --Robert Scott Bell, D.A. Hom. "Radical, irreverent, always provocative. Mike Adams new book, Food Forensics, should be required reading for all the Big Food, Big Biotech apologists who continue to poison and mislead us, as well as for activists and concerned consumers." --Ronnie Cummins, cofounder and international director of the Organic Consumers Association "I emphatically agree that this book is an important public record of scientific truth. An amazing job on so many levels and an absolute must-read." --Michael T. Murray, N.D., coauthor of The Encyclopedia of Natural Medicine "Mike Adams has done a real public service by exposing the deceit and arming consumers with the knowledge to make informed decisions about the food they eat. Food Forensics is a must read for anyone wanting not only to avoid disease, but to achieve optimal health and wellbeing." --Gretchen DuBeau, executive and legal director of the Alliance for Natural Health "It's not enough to just read the labels these days. In this book, Mike exposes some of the most prevalent, hidden dangers in your food that he's identified through years of research and scientific testing--you won't find any of these listed in the ingredients. But he doesn't just expose these toxic chemicals, he gives you roadmap to help you and your family avoid them to confidently live a healthy and happy life." --Kevin Gianni, author of Kale and Coffee: A Renegade's Approach to Health, Happiness and Longevity

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Book SynopsisNearly half of Americans take at least one prescription medicine, with almost a quarter taking three or more, as diseases such as diabetes, obesity, and dementia grow more prevalent than ever. The problem with medicating common ailments, such as high blood pressure or elevated cholesterol, is that drugs treat symptoms--and may even improve test results--without addressing the cause: diet. Overmedicated, overfed, and malnourished, most Americans fail to realize the answer to lower disease rates doesn't lie in more pills but in the foods we eat. With so much misleading nutritional information regarded as common knowledge, from "everything in moderation" to "avoid carbs," the average American is ill-equipped to recognize the deadly force of abundant, cheap, unhealthy food options that not only offer no nutritional benefits but actually bring on disease. In Food Over Medicine, Pamela A. Popper, PhD, ND, and Glen Merzer invite the reader into a conversation about the dire state of American health--the result of poor nutrition choices stemming from food politics and medical misinformation. But, more important, they share the key to getting and staying healthy for life. Backed by numerous scientific studies, Food Over Medicine details how dietary choices either build health or destroy it. Including recipes from Chef Del Sroufe, author of the bestselling Forks Over Knives--The Cookbook and Better Than Vegan, Food Over Medicine reveals the power and practice of optimal nutrition in an accessible way.Trade Review"Very few people, and even very few doctors, really understand how powerful nutrition can be in preventing and in treating most of the illness that afflicts us today. Food Over Medicine is an outstanding resource for anyone wanting to maximize their health and minimize their dependence on western medicine." --John Robbins, author of No Happy Cows and Diet for a New America "Food Over Medicine explains nutrition in an original, highly compelling way. A totally digestible, accessible approach to learning how to maintain or regain your health." --Rory Freedman, author of Skinny Bitch "A unique, fresh approach that makes the book a fun and enjoyable read." --VegNews Magazine "Reading Food Over Medicine is like having nutrition explained to you in a no-nonsense way by a dear friend. This is not some dry textbook; it's a jargon-free conversation--one that will change your life!" --Lindsay S. Nixon, author of the bestselling Happy Herbivore cookbook series "Food Over Medicine is brimming with useful information that is both detailed and yet easy to understand. The question-and-answer format is very effective with excellent points. It's the sort of book that everyone who cares about their health should read." --Lee Fulkerson, director of Forks Over Knives "Food Over Medicine is a must for anyone remotely concerned about health. It is incredibly funny, totally engaging, and promotes a diet that just happens to be the best for the planet." --Ed Begley Jr., actor and environmental activist "Reading Food Over Medicine could be the best health insurance you ever had. This no-nonsense approach to solid health information may save your life!" --Howard F. Lyman, author of Mad Cowboy and No More Bull! "Food Over Medicine is an excellent book that reveals the truth that health is more about dietary choices and plant-based nutrition than about doctors, diagnostic tests, surgeries, procedures, and medications. The book is easy-to-read, entertaining, and humorous. But, above all else, it is incredibly informative, enlightening, inspiring, and self-empowering. It will open your eyes. It will encourage you to take charge of your life." --Walter E. Jacobson, M.D., author of Forgive to Win! "Food Over Medicine cuts through every nutrition-related controversy to give you the information you need for a lifetime of health and trim weight." --Janice Stanger, Ph.D., author of The Perfect Formula Diet "Wellness Forum executive director and naturopath Popper and co-author Merzer (coauthor, Mad Cowboy) sit readers down for a long talk about "eating [one's] way out of disease" in this no-nonsense dialogue." --Publishers Weekly

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Book SynopsisIt's been proven that a plant-based diet is good for your weight, health, budget, and the environment, but the proof hasn't come with a game plan--until now. If you've ever wanted to make the plant-based switch but felt overwhelmed about where to start, we have good news: you don't have to do it alone. The Plant-Based Journey provides the support you need every step of the way to make your transition into eating plant-based a fun and (ful)filling experience! Award-winning teacher, transition strategist, fitness expert and dietary coach Lani Muelrath has been on her own plant-based journey for more than 40 years and has helped thousands of clients lose weight and live more healthy and plant-filled lives. Here, she brings that experience to you, backed by scientific evidence. In this comprehensive, foolproof, and accessible five-step guide, Muelrath will empower you as you make your own dietary transition: Step 1: Awakening: Discover your "why" for eating plant-based Step 2: Scout: Assemble what you need for plant-based eating basics Step 3: Rookie: Increase the presence of plant foods on your plate with specific strategies and systems Step 4: Rockstar: Take your newfound plant-based eating success on the road and to social and family situations Step 5: Champion: Sharpen your skills for long-term plant-based living success In addition, in The Plant-Based Journey, Muelrath explains how exercise and your mindset support dietary change, and she also shares more than 20 recipes along with meal plan templates and ready-in-minutes meals that will have you pulling together delicious and satisfying meals with ease. Whether you're a plant-based newbie looking to shed pounds or a seasoned vegan in search of fresh inspiration and navigational skills, The Plant-Based Journey is your essential, definitive guide--for a healthier, trimmer you.Trade Review"Lani has created a great 'HOW TO' book for every stage of your plant-based journey. We're also thrilled to see her emphasize how our food choices affect not just our own health but the health of our living planet as well." --Suzy Amis Cameron and James Cameron "Lani covers the plant based journey thoroughly, creatively, and with the exceptional knowledge gained from her years of teaching. When you finish The Plant-Based Journey not only will you be inspired to eat plant-based, but you will have the wisdom how to cook the food you enjoy." --Caldwell B. Esselstyn, Jr., MD, author of Prevent and Reverse Heart Disease "This easy-to-follow guide will have everyone enjoying the health benefits from following a whole-foods/plant-based diet." --Rip Esselstyn, author of The Engine 2 Diet "You now have in your hands a trustworthy guide for how to take the journey, step to step, to a more fabulous you. You'll feel better, you'll look better, and you'll enjoy life more. If you accept Lani Muelrath's invitation, your body will thank you for the rest of your life. Highly recommended." --John Robbins, cofounder and president of The Food Revolution Network and author of Diet For A New America "Let Lani open your eyes with The Plant-Based Journey. She deserves your attention." --John and Mary McDougall, founders of the McDougall Program and authors of The Starch Solution "The journey to evolution and compassion starts with what we eat every day. Read this book and step through the gateway to a new dimension, a whole new world of guilt-free eating and joyous living." --Jane Velez-Mitchell, editor of JaneUnChained.com and bestselling author "Micro changes, restaurant tips, plantify your pantry...and so much more. We want the vitality, weight control, and energy that plant based nutrition offers but don't always know how to implement the plan. Lani scores a bullseye in The Plant-Based Journey by making the process so clear cut and reachable. This is a must read manual for life. --Joel Kahn, MD, Professor of Medicine at Wayne State University School of Medicine and author of The Whole Heart Solution "A fresh, clear, and imminently doable approach to a food-choice upgrade that you can start right now and be in love with by tomorrow. If you're even a bit curious about life on the veg side, Lani Muelrath is the perfect guide for your plant-based journey." --Victoria Moran, director of Main Street Vegan Academy and author of The Good Karma Diet "Lani makes leaning into your healthy transformation so doable. She takes you by the hand, and guides you every step of the (wonderful) way with her clear-headed and science-based rationale! Take this journey with her. You will be profoundly changed for the better." --Kathy Freston, New York Times bestselling author of Veganist and The Lean "The Plant-Based Journey is a flawless, comprehensive, easy-to-follow template for implementation and maintenance of the plant-based lifestyle...Lani provides the perfect balance of information, validation, and motivational gems." --Richard Oppenlander, director of Inspire Awareness Now and author of Food Choice and Sustainability and Comfortably Unaware "The Plant-Based Journey is the most productive trip you can ever make." --Howard F. Lyman, author of Mad Cowboy "A fantastically thorough, thoughtful, and inspiring guide for creating the healthy and compassionate life you desire." --Colleen Patrick-Goudreau, author of The 30-Day Vegan Challenge "Lani makes research-based information about plant-based living inspiring--not boring! She is a walking testament to health, and I am grateful to have access to her wisdom!" --Susan Levin, MS, RD, CSSD, Director of Nutrition Education for the Physicians Committee for Responsible Medicine and Board Certified Sports Dietitian "Lani Muelrath's manifesto on healthy living should be a must-read for anyone wanting to get healthy, reach their ideal weight, and stop dieting forever...I frequently meet people who want to ditch the meat and take charge of their health, and The Plant-Based Journey is the book I will tell them to read." --Colleen Holland, cofounder of VegNews "In The Plant-Based Journey, Lani Muelrath delivers sound, practical, and essential advice for improving our lives--and the lives of everyone around us. Please get this book and enjoy the adventure of enlivening and awakening your best self." --Gene Baur, cofounder and president of Farm Sanctuary and bestselling author

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Book Synopsis

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Book Synopsis

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Book SynopsisSkinny, Fat, Perfect is part memoir, part road map, and whole-heartedly designed to help readers approach healthy eating and weight loss from a different perspective. The book is a guide for returning to self-love, healing old wounds, and being happy in your body at any size or age. It’s time to abandon the popular fear-based and fight-oriented diet paradigm, and instead see how accepting ourselves and our bodies will lead to natural, healthy, and sustainable weight. This book chronicles the author’s personal journey of releasing 100 pounds permanently, and overcoming the self-loathing and addiction that dominated her life. Now a teacher and mentor to others facing similar challenges around the world, she shares the techniques she uses to help her students break free of the diet mentality, release significant weight, and see themselves in a new, loving light, for good.Trade Review"I know an endless number of women who could -- and will -- benefit from the wisdom in this book. Nothing is as healing and healthy as developing a positive self-image and lifestyle. And this book is a fabulous how-to guide that shows you exactly how to accomplish that goal. Women will love this book." Caroline Myss, Author of Anatomy of the Spirit and Sacred Contracts

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Book SynopsisDiscover how to shed old thinking patterns—and live more joyfully with food. Are you ready to get to the roots of your challenges around food—whether it's gratuitous snacking, compulsive or emotional eating, indulging cravings, overeating, or other disheartening habits? Be ready to get mindful. Mindfulness can be the deciding factor between your successful adoption of a healthy vegan diet and repeated frustrating attempts. This simple technique goes under the surface of what is hampering your happiness, providing a sought-after solution to many of life's ups and downs by rewiring your reactivity to challenges. Certified mindfulness meditation facilitator, award winning health educator, and longtime vegan advocate Lani Muelrath has been practicing mindfulness meditation for 25 years. In The Mindful Vegan, she teaches you how to practice mindfulness and shows how it can bring freedom and a new joy to your eating—and living—experience. Backed by extensive research, with step-by-step instructions, personal stories, positivity, humor, and a handful of delicious recipes, The Mindful Vegan will help you emancipate yourself from the stranglehold that mindless and compulsive eating have on your weight, health, food choices, and, most of all, peace of mind. With Lani's guidance, you'll learn the techniques of mindfulness meditation, opening the door to creating a more resilient vegan lifestyle. You'll discover why eating in a way that lines up with your convictions about health, the environment, and ethics reduces stress and increases happiness. The Mindful Vegan sets you on a path to cultivating your capacity for genuine happiness and a more peaceful life--in a way that is personally satisfying and aligned with your deepest values. This book is for anyone who wants to be free of frustrating and baffling eating behaviors, experience a new ease around eating, and discover their naturally healthy body and weight. Stop stressing. Start living—and eating—mindfully. Your body and mind will thank you.Trade Review"The Mindful Vegan isn't just a book, it's Lani Muelrath herself. In the years I've known her, I have always admired how remarkably present she is in every moment. This book is a gift to those of us who desire the same presence of mind and shows us, in bite-sized steps, how to attain that with ease and joy." —Miyoko Schinner, author of Artisan Vegan Cheese and The Homemade Vegan Pantry and founder of Miyoko's Kitchen "Read, implement, transform . . . and then pass along the magic! This book can heal you." —Kathy Freston, New York Times bestselling author of Quantum Wellness "Eating a vegan diet is a win-win-win! But that doesn't mean it's always easy. In connecting the ancient practice of mindfulness with the business of nourishing ourselves, Lani Muelrath's The Mindful Vegan offers a powerful tool to support readers in making the choice, each day, to live a more compassionate and healthy life." —John Mackey, cofounder and CEO of Whole Foods Market and coauthor of The Whole Foods Diet "This enlivening book inspires us to live with passion and purpose, and gives us the tools to make more mindful choices that are good for ourselves, other animals and the planet. Think about it, as The Mindful Vegan asks us, if we can live well without causing unnecessary harm, why wouldn't we? Highly recommended." —Gene Baur, cofounder and president of Farm Sanctuary and author of Living the Farm Sanctuary Life "Lani takes conscious living up a notch with this beautiful guide whose ripple effects extend far and wide. Long before you finish, you will have a much deeper connection to your own compassion— and a much broader understanding of what it means to live mindfully." —Colleen Patrick-Goudreau, bestselling author of The 30-Day Vegan Challenge and host of the Food for Thought podcast "The ability to be present is at the heart of all healthy relationships: with other humans, with nonhuman beings, with the planet, and with ourselves. In this wonderful book, Lani Muelrath explains, with compassion and clarity, how you can eat and live more mindfully—and thus how you can transform your life." —Dr. Melanie Joy, author of Why We Love Dogs, Eat Pigs, and Wear Cows and Beyond Beliefs: A Guide to Improving Relationships and Communication for Vegans, Vegetarians, and Meat Eaters "These thirty life-shifting days with Lani Muelrath link sustenance with silence, nutrition with attention. You'll finish this book knowing that you've made peace with food and you've made friends with yourself." —Victoria Moran, author Main Street Vegan and director of the Main Street Vegan Academy "I absolutely LOVE this book. If your relationship with food has been a bit of a rocky road, it is a must-read. Lani Muelrath brilliantly guides readers through a personal exploration that engages our senses and sensibilities. She provides a blueprint for mindfulness that establishes an honest, joy-filled connection with food, and with our bodies. Her goals are simple—health and healing for individuals; compassion and peace for the world. What a beautiful gift to us all." —Brenda Davis, RD, coauthor of Becoming Vegan: Comprehensive Edition "The Mindful Vegan is a heartfelt approach to transforming life one bite at a time. . . . A life with purpose is a key step to fulfillment and The Mindful Vegan is the key that can unlock that precious treasure chest of a meaningful and healthy life." —Joel Kahn, MD, FACC, clinical professor of medicine (cardiology) and director at The Kahn Center for Cardiac Longevity and author of The Whole Heart Solution "The Mindful Vegan can transform your life, and would also make a terrific gift for virtually anyone. Recommended!" —Will Tuttle, PhD, author of The World Peace Diet, visionary educator, musician, and presenter "The Mindful Vegan is a groundbreaking and compassionate guide that connects mindfulness practice to the larger ecological and health benefits of veganism. Its 30-day plan offers a beautifully thought-out approach to learning mindfulness that will help you investigate your relationship to food, dieting, and self-care. This book could change your life (whether or not you are vegan)!" —Diana Winston, director of mindfulness education at UCLA Mindful Awareness Research Center and coauthor of Fully Present: The Science, Art, and Practice of Mindfulness "Lani, you have done it again–with your latest book The Mindful Vegan, you have created an evidence-based pathway to experiencing deeper joy, better health, longer life, and a greater chance for planetary survival. You draw out the best in us: courage, commitment, compassion, and choices of how to use our fork and knife with greater wisdom and mindfulness." —Hans Diehl, DrHSc, clinical professor of preventive medicine at Loma Linda University, founder of CHIP and Lifestyle Medicine Institute, and coauthor of Health Power "As a clinician, researcher, and teacher who works on a daily basis to help people change their stress and emotional eating habits, I've seen firsthand how powerful mindfulness can be in the food arena. The Mindful Vegan is full of heart, accessibility, and practicality." —Judson Brewer, MD, PhD, associate professor of medicine and psychiatry and director of research at the Center for Mindfulness, UMASS Medical School, creator of Eat Right Now, and author of The Craving Mind "Mindfulness is an incredibly powerful practice essential for becoming the best version of you. With Lani Muelrath's The Mindful Vegan, you now have a brilliant, beautiful, and practical guide with over 30 days of tools and techniques for unlocking the door to the blessing that is mindfulness." —Marco Borges, exercise physiologist and New York Times bestselling author of The 22 Day Revolution "Warm and wise, informed by science and experience, The Mindful Vegan is a welcome invitation and map to connection with our minds and bodies, with others, and with the present moment. Watch for delight arising as you take this life-changing journey with Lani Muelrath as your skillful guide— and again when you discover the vegan recipes included after day 30." —Patti Breitman, cofounder of Dharma Voices for Animals and coauthor of Even Vegans Die "Lani Muelrath has been a source of information and inspiration for radiant health through plant-based eating. The Mindful Vegan is a beacon of conscious eating, healthy living, and caring for the planet—with a 30-day plan that will set you on the path of transforming your life." —Suzy Amis Cameron, founder of Plant Power Task Force "The teachings found in The Mindful Vegan are life's secret weapon to reduce your anxiety, stress, anger, and fear and replace those negative emotions with peace, clarity, happiness, and optimism. . . . I am glad to see mindfulness and vegan living brought together so brilliantly in this book. It will change, for the better, your experience of living." —James Aspey, speaker and vegan advocateTable of ContentsForeword by Neal Barnard, MD Introduction Part One: Freedom On to Something My Watershed Moment Part Two: The Thirty-Day Plan Presence of Mind Day One: Beginning Practice: Position Day Two: Beginning Practice: Anchor Day Three: Beginning Practice: Intention and Remindfulness Day Four: Am I Doing It "Right"? Day Five: Wandering Mind, Unhappy Mind? Day Six: Must Be Present to Win Day Seven: Bodily Sensations Day Eight: Meditation on Bodily Sensations Day Nine: Body Scan Day Ten: Kathryn—From Food Free Fall to Eating Freedom Day Eleven: Hindrances, Antidotes, and Helping Factors Day Twelve: Big Diet, Binges, and a Better Way Day Thirteen: Becoming Vegan Day Fourteen: The Mindful Vegan Plate Day Fifteen: Meditation on Emotions Day Sixteen: RAIN Day Seventeen: Moods and Foods Day Eighteen: Moods and Mindfulness Day Nineteen: Higher Ground and Mindfully Navigating Conversations Day Twenty: Cultivating Kindness and Compassion Day Twenty-One: Attractivism Day Twenty-Two: Spectrum of Mindfulness Practices Day Twenty-Three: Your Naturally Healthy Body and Weight Day Twenty-Four: The Pure Joy of Eating Day Twenty-Five: Cravings Day Twenty-Six: Addiction, Part One Day Twenty-Seven: Addiction, Part Two Day Twenty-Eight: Mindful Movement Day Twenty-Nine: Stress and Anxiety Day Thirty: A Path with Heart Day Thirty-One and Beyond Part Three: Recipes Breakfast Mom's Baking Powder Biscuits with Almonds French Toast Dressing and Sauces Sage Advice Double Mushroom Gravy Lemon Cherry Salad Dressing Turtle Beach Enchilada Sauce Salads and Savory Mains Apple-Jicama Slaw Kitchari Easy Stack-and-Go One-Pan Enchiladas Sweet and Sour Soy Curls Sweet Finishes Chocolate Mousse Vegan Cherry Garcia Ice Cream Berry Good Ice Cream Resources Endnotes Index Acknowledgments About the Author

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Book Synopsis"When I was losing weight, Liz was more than my coach; she was my rock, and I couldn't have done it without her. She just got it, because she'd been through it herself (and helped about a million other people through it, too). Target 100 is Liz in book form—smart, supportive, and full of practical, simple solutions. Liz changed my life and my whole concept of dieting—and now can change, yours too." —Jessica Simpson When did weight loss get so complicated?Today, it feels like there are a million different apps, tools, workouts, and eating plans designed to help you lose weight. Some promise success via drastic, unlivable restrictions, others are so complex they turn losing weight into a second job. In Target 100, celebrity weight-loss coach Liz Josefsberg shows you don't have to be a slave to your weight-loss program. You don't have to count every gram of every nutrient and every calorie you eat at every meal. Believe it or not, weight loss can be simple. It can even be . . . fun.A 15-year veteran of the weight-loss industry and who lost—and kept off—65 pounds herself, Liz has accrued a high-profile clientele. She helped Oscar-winner Jennifer Hudson lose weight and transform her life and coached Jessica Simpson to shed over 50 pounds of baby weight (twice!). But along with the likes of Charles Barkley and Katie Couric, Josefsberg has also coached thousands of others, everyone from stay-at-home moms to office jockeys. Along the way, she's learned what works—and what doesn't—when it comes to lasting weight loss, and she's ready to share her secrets with the rest of us.Target 100 streamlines the weight-loss process into six easy-to-follow guidelines and shows you how to adjust them to fit your lifestyle, personalizing the program so that it works for you. Josefsberg offers tips, worksheets, and powerful insights to help you fine-tune a range of weight-related behaviors, from battling stress to getting more sleep, setting the stage for permanent, long-term weight loss.Instead of counting calories, you'll learn how simple changes come together to jumpstart your health and wellbeing, such as: • Drinking 100 ounces of water a day • Exercising for 100 minutes a week • Adding 100 minutes of Sleep a week • De-Stressing for 100 minutes a week • And more! Warm and no-nonsense, encouraging and informative, Target 100 is a holistic and revolutionary wellness book with a simple message: You don't need to be perfect to lose weight, or transform yourself into someone you're not. You can lose weight for good, with the world's simplest weight loss program.Trade Review"When I was losing weight, Liz was more than my coach; she was my rock, and I couldn't have done it without her. She just got it, because she'd been through it herself (and helped about a million other people through it, too). Target 100 is Liz in book form—smart, supportive, and full of practical, simple solutions. Liz changed my life and my whole concept of dieting—and now can change, yours too." —Jessica Simpson "Liz is no joke. She helps people change their lives, me included. She is special and if you're ready for real change, you're ready for Target 100. " —Charles Barkley "If you are struggling with your body, Liz has walked in your shoes and understands the practical steps for clever solutions.” —Mehmet Oz, MD, professor at New York-Presbyterian: Columbia University Medical Center "I just love the perspective that Liz brings to weight loss. Need a shot in the arm? Look no further than Liz Josefsberg's Target 100. So many clients have benefited from Liz's exceptional guidance and simple approach, and you will, too." —Rocco DiSpirito

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Book SynopsisWhen someone goes vegan on Park Avenue or Beverly Drive, they have a private chef and a personal assistant to do the troubleshooting.When we make the shift on Main Street, we could use some help, too. For nearly six years, acclaimed author, speaker, podcaster, and Main Street Vegan Academy director, Victoria Moran, has trained individuals to become vegan lifestyle coaches and educators. Now, Victoria has teamed up with one her Academy alums turned faculty member, cookbook author, culinary instructor, and radio host, JL Fields, to bring that very same coaching to you.In The Main Street Vegan Academy Cookbook, Victoria and JL, along with over a hundred certified vegan lifestyle coaches, join you in the kitchen as you discover more than 100 of their favorite plant-sourced recipes. Whether you're new to the diet or a seasoned plant-based eater, vegan or just veg-curious, their tips, tricks, shortcuts, and strategies will transform your cooking, your eating, and your life.Inside, you'll find wholesome, delectable, and accessible recipes like: • PB&J Sammie Smoothie • Sweet Red Chili Potato Skins • Pepperoni Pizza Puffs • Avocado-Cucumber Soup • Cranberry-Kale Pilaf • Crisp Mocha Peanut Butter Bars Anchored in compassion, The Main Street Vegan Academy Cookbook is more than a cookbook; it's a complete guide to going vegan, from FAQs, troubleshooting, and menu plans to inspiration and innovations for navigating the culinary, nutritional, and social landscape of plant-based eating.Embrace a healthier, more compassionate you, with Victoria, JL, and the rest of the Main Street Vegan Academy coaches by your side.Trade Review"The Main Street Vegan Academy Cookbook is a comprehensive and welcoming guide for going vegan, featuring a collection of delicious recipes and plenty of great tips and tricks to help you along on your plant-based journey." —Austin Aries, WWE Superstar, Author of Food Fight "This beautiful book celebrates glorious food and glorious diversity. It's filled with delicious and delightful recipes, plus a wealth of guidance for those who want to live life to its fullest and create a kinder, gentler world." —Colleen Patrick-Goudreau, author of The 30-Day Vegan Challenge "The Main Street Vegan Academy Cookbook is a treasury of delicious recipes and is also filled with really sensible advice on everyday questions. Whether you are new to vegan cuisine or already have years of experience, this is a terrific resource." —Neal D. Barnard, MD, FACC, president of Physicians Committee for Responsible Medicine "This book makes you want to go vegan if for no other reason than because it makes being vegan sound like so darn much fun. Victoria Moran, JL Fields, and the entire Main Street Vegan Academy team have created an informative, intimate, and spirited companion to your vegan adventure. Culinary collaboration at its best." —Lani Muelrath, author of The Mindful Vegan, The Plant-Based Journey, and Fit Quickies "With the publication of The Main Street Vegan Academy Cookbook, Viictoria Moran and JL Fields have delivered a wonderful array of recipes and also a passionate look into why the vegan lifestyle is for everyone. As a plant-based chef and author, I applaud the creative approach they have taken to ensure readers have a full understanding of how fulfilling and healthy the vegan way can be." —Matthew Kenney, chef and author​ "The Main Street Vegan Academy Cookbook is the world's best news for anyone who wants to give vegan cooking a try. That's because it is packed with food, recipes and culinary tips that fit every cooking style and every eating preference. . . . Victoria, JL, and the Vegan Academy coaches have all of your culinary needs covered and will show you just how fun and versatile vegan cooking is." —Virginia Messina, MPH, RD, TheVeganRD.com, coauthor of Vegan for Life, Vegan for Her, Never Too Late to Go Vegan, and Even Vegans Die "Victoria Moran is a national treasure in the vegan community—a woman of overflowing heart and mind and spirit. . . . Committed vegans and veg-curious readers alike will find food for thought, and much more, within these pages." —Karen Page, two-time James Beard award-winning author of The Vegetarian Flavor Bible and Kitchen CreativityTable of ContentsForeword by Jane Velez-Mitchell Introduction Chapter 1. It's Really Easy Being Green Debunking the myths of expensive, complicated, and weird Chapter 2. Fifty Shades of Vegan There are lots of ways to eat plants and respect animals—your way is just right Chapter 3. Good Morning and Great News There is life after bacon Chapter 4. The Social Vegan Omni-pleasing small plates, snacks, and hors d'oeuvres Chapter 5. Salad Days and Soup for Supper They're not just starters anymore Chapter 6. Set It and Forget It One-pot meals for all Chapter 7. Main Street Mains You won't miss the meat Chapter 8. Chocolate and Other Pleasures A little of what you fancy does you good Chapter 9. Vegan Outside the Kitchen Igniting the kindness revolution The Main Street Vegan Academy Mission Statement The Main Street Vegan Academy Reading List Select Books by Our Faculty and Graduates Other Titles Referenced in This Book One Delicious Dozen: Cookbooks We Couldn't Live Without Meet Your Coaches Acknowledgments About the Authors Index

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Book SynopsisIf ONE simple change could resolve most of your symptoms and prevent a host of illnesses, wouldn't you want to try it? Go Dairy Free shows you how! There are plenty of reasons to go dairy free. Maybe you are confronting allergies or lactose intolerance. Maybe you are dealing with acne, digestive issues, sinus troubles, or eczema—all proven to be associated with dairy consumption. Maybe you're looking for longer-term disease prevention, weight loss, or for help transitioning to a plant-based diet. Whatever your reason, Go Dairy Free is the essential arsenal of information you need to change your diet. This complete guide and cookbook will be your vital companion to understand dairy, how it affects you, and how you can eliminate it from your life and improve your health—without feeling like you're sacrificing a thing. Inside: • More than 250 delicious dairy-free recipes focusing on naturally rich and delicious whole foods, with numerous options to satisfy those dairy cravings • A comprehensive guide to dairy substitutes explaining how to purchase, use, and make your own alternatives for butter, cheese, cream, milk, and much more • Must-have grocery shopping information, from sussing out suspect ingredients and label-reading assistance to money-saving tips • A detailed chapter on calcium to identify naturally mineral-rich foods beyond dairy, the best supplements, and other keys to bone health • An in-depth health section outlining the signs and symptoms of dairy-related illnesses and addressing questions around protein, fat, and other nutrients in the dairy-free transition • Everyday living tips with suggestions for restaurant dining, travel, celebrations, and other social situations • Infant milk allergy checklists that describe indicators and solutions for babies and young children with milk allergies or intolerances • Food allergy- and vegan-friendly resources, including recipe indexes to quickly find gluten-free and other top food allergy-friendly options and fully tested plant-based options for every recipeTrade Review"Alisa Fleming has done a highly commendable job by collecting these non-dairy finger-licking recipes in Go Dairy Free." —Washington Book Review “This is the definitive bible for dairy-free living. Whether you have food allergies or are choosing to reduce or eliminate dairy for health or ideological reasons, Alisa walks you through every question, concern, and obstacle, and provides simple solutions in an informative yet easy-going and approachable way.” —Tess Masters, author of The Blender Girl, The Blender Girl Smoothies, and The Perfect Blend “This book is the ultimate guide to going dairy free! Part guidebook and part cookbook, Go Dairy Free is the perfect resource for anyone wanting or choosing to reduce or eliminate the dairy in their diet. Alisa provides a wealth of well-researched information and helps you navigate the dairy-free world whether it be eating out at restaurants, going grocery shopping, or stocking your own kitchen.” —Dr. Sonali Ruder, The Foodie Physician “This book is one of the most powerful resources available for anyone who is considering or is living dairy free. It is packed with insight, knowledge, wisdom, and practical solutions for 21st-century families. I am incredibly grateful for Alisa’s steadfast leadership here!” —Robyn O’Brien, bestselling author, renowned activist, and founder of AllergyKids “With her engaging and fully revised Go Dairy Free, Alisa Fleming has unveiled a remarkable road map to dairy-free living. Her array of 250 recipes is unbeatable—from plant-based ‘mylks,’ to creative mains, free-from ice creams, cakes, toddler foods, ‘cheeze’ wheels, and plenty more. . . . Whether you have a child with a severe milk allergy, your own lactose intolerance, or a preference for life without dairy, look no farther: this is the book to for you.” —Gwen Smith, chief editor of Allergic Living magazine “For more than a decade, Alisa Fleming has led the dairy-free movement sharing recipes, product reviews, and lifestyle tips with millions of readers. Now, Alisa delivers the quintessential dairy-free resource with Go Dairy Free. This book will give you the confidence and necessary tools to go dairy free—for good!” —Dreena Burton, author of Plant-Powered Families, dreenaburton.com “This book is a must-have reference guide and a vital tool for everyone living a dairy-free life, as well as anyone considering making the leap. The depth of information is outstanding and the organization of such a wide breadth of knowledge makes Go Dairy Free an unparalleled essential on the topic. . . . This book makes the what, why, and how of dairy-free living absolutely effortless.” —Meghan Telpner, bestselling author of The UnDiet Cookbook and founder of the Academy of Culinary Nutrition “I wish I had Alisa Fleming’s book as a resource when I transitioned to a dairy-free lifestyle to help manage my chronic asthma almost a decade ago. Now, her community and books are a resource for my clients and audience. No one should be worried that removing dairy means deprivation or lack of joy in eating. Go Dairy Free’s tips and recipes show that you can still enjoy your favorite dishes and even expand your diet’s variety and nutrient density.” —Kelly Jones, MS, RD, CSSD, LDN, sports nutrition consultant and intuitive eating expert “Go Dairy Free is a comprehensive guide that teaches you how to navigate a dairy-free life fully without feeling deprived. . . . As we continue to see the numbers of people going dairy free increase for a variety of reasons, this book will prove to be a valuable tool for so many individuals.” —Amy Good, RD, LD “When I realized it was truly time to kick the dairy if I wanted to feel better, I needed two things: information that would fully convince me it was a good idea and a guide to make it seem less intimidating. I found both of those in Go Dairy Free and it made the journey so much easier.” —Amanda Brooks, owner of RunToTheFinish.com “Whether you’re new to going dairy-free or just need some fresh recipe inspiration, Alisa has got you covered with this comprehensive collection of easy and delicious recipes. Her real world tips are sure to help make the transition to this lifestyle easier, without missing out on any of the essential nutrients your body needs.” —Megan Gilmore, author of Everyday Detox and No Excuses DetoxTable of ContentsContents The Go Dairy Free Journey Why Dairy Free? It's Personal Section 1: Understanding Dairy & Dairy Free from a Health Perspective Chapter 1: What Is Dairy? Chapter 2: Why We Live Dairy Free Chapter 3: Strong Bones, Calcium & Beyond Chapter 4: Infant & Childhood Milk Allergies Chapter 5: Other Dairy-Free Concerns Section 2: Eating Away from Home Chapter 6: Restaurant Dining Chapter 7: Social Events & Travel Section 3: Grocery Shopping & Preparing Your Kitchen Chapter 8: Decoding Food Labels Chapter 9: Shopping List Inspirations Chapter 10: Grocery Tips Chapter 11: The Well-Equipped Kitchen Section 4: All You Ever Wanted to Know about Dairy Substitutes Chapter 12: Discovering the Milky Way Chapter 13: How to Moo-ve Beyond Butter Chapter 14: Cheese, Chocolate & Creamer Tips Chapter 15: Essential Dairy Subs Section 5: The Recipes Recipe & Food Allergy Index Chapter 16: Milking Plants Chapter 17: Cream of the Crop Chapter 18: Cheesy Alternatives Chapter 19: Blends to Brews Chapter 20: Rise & Dine! Chapter 21: Bakeshop Bites Chapter 22: Fresh Bread Chapter 23: Snack on This Chapter 24: Lay It on Thick Chapter 25: Soup for the Soul Chapter 26: Pizza Night Chapter 27: So Many Pasta-bilities Chapter 28: More Marvelous Mains Chapter 29: Warm Sides Chapter 30: The Cookie Jar Chapter 31: Take the Cake Chapter 32: Easy as Pie, Pudding & Mousse Chapter 33: Ice Cream Social Chapter 34: Sweet Everythings

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Book SynopsisThe definitive, stand-alone companion book to the acclaimed documentary—now with 50 plant-based recipes and full-color photos to help you start changing your health for the better There's something terribly broken in our industrial food, medical, and pharmaceutical systems. What's going wrong? Can we really avoid the leading causes of death just by changing our diet? Kip Andersen and Keegan Kuhn, creators of the revolutionary What the Health and the award-winning Cowspiracy documentaries, take readers on a science-based tour of the hazards posed by consuming animal products—and what happens when we stop. What the Health will guide you on an adventure through this maze of misinformation with the same fresh, engaging approach that made the documentary so popular. Journey with Andersen and Kuhn as they crisscross the country, talking to doctors, dietitians, public health advocates, whistle-blowers, and world-class athletes, to uncover the truth behind the food we eat. With the help of writer Eunice Wong, they empower eaters with knowledge about the lethal entwining of the food, medical, and pharmaceutical industries, and about the corporate web that confuses the public and keeps Americans chronically—and profitably—ill. Plus, discover 50 recipes to help you reclaim your life and health, including: • Creamy Mac • PB&J Smoothie • Winter Lentil and Pomegranate Salad • Mom's Ultimate Vegan Chili • Black Bean Fudgy Brownies • Baked Apple Crumble with Coconut Cream If the film was a peephole, then the book knocks down the whole door, featuring expanded interviews, extensive research, and new personal narratives. There's a health revolution brewing. What the Health is your invitation to join.Trade Review"Don't read What the Health unless you want to change the way you eat—but if you do, the book presents a compelling path to longevity." —Foreword Reviews Table of ContentsContents Prologue Genetics: The Writing on the Cell Medical School: The Doctor of the Future Diabetes: Jamming the Lock Chicken: What the Cluck? Flesh Food Cancer: Feeding the Growth What Is Milk? Eggs: Cracked Fish: Pollution Sponges Blood Vessel Disease: The Tree of Life Our Children Exploding Myths The Next Stage in Human Evolution: Vegan Athletes Things Spiral Around Top Secret Recipes: Eat Right, Live Well Acknowledgments Selected Bibliography and Films Notes Index

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Book SynopsisThe best of today's science-based nutrition and lifestyle research is finally available in one crystal-clear plan. All you need is five steps and five weeks. Maybe you've just received a wake-up call: your own health crisis, or a sick parent or friend. Or maybe you're just tired of feeling tired and sick of feeling sick. You don't need a diet plan. You need a health transformation—from the inside out. For more than 20 years, The Baby Book author William Sears's advice has been trusted by millions of parents across the country, and around the world. Now, along with his daughter Erin, a health coach and fitness instructor who went through her own transformation, losing 70 pounds and radically improving her health, Sears turns his science-based guidance to creating better health for everyone. The Dr. Sears T5 Wellness Plan is a book for all ages and all ailments. Decrease inflammation, protect your brain and heart, strengthen your gut, balance your hormones, and even make your own medicine. The Dr. Sears T5 Wellness Plan's five-step, five-week mind and body makeover—field-tested by the authors in their medical and health-coaching practices—changes your body's biochemistry to help you feel better, look better, and enjoy the New You! From its lively illustrations to motivating transformer testimonies, T5 is fun to read and fun to do—which means it's the program you'll stick with. Your mind and body will thank you. You Will Thrive on T5!Trade Review"In this powerful and informative book, Dr. Bill Sears shares how lifestyle changes transformed his life and how these can help transform yours. He continues to inspire me and millions of others. Highly recommended!" —Dean Ornish, MD, author, The Spectrum and Dr. Dean Ornish's Program for Reversing Heart Disease "Dr. Sears offers advice that is not only holistic and truly empowering, but suitable for the entire family. This is a rare invitation to find and share vitality with the people you love most, and I love that!" —David L. Katz, MD, MPH, founder of True Health Initiative and author of The Truth about Food "Dr. Sears's book takes you deep inside your body and helps you discover clear directions to a better looking and feeling you. Once you start reading, you'll be unable to put it down." —Vince Fortanasce MD, author of The Anti-Alzheimer's Prescription "Dr. Sears has an amazing ability to take science-based information and present it in a simplified way. Transform 5 adds a whole new perspective to making healthy living simple and fun." —Dominique Hodgin, MA, NE, NBC-HWC, Executive Director of Education, Dr. Sears Wellness InstituteTable of ContentsContents Why This Book Is for You T5 Overview: Welcome to our T5 Family: Starter Tips to a New Life A Life Transformed—Dr. Bill’s Story * Make Your Own Medicines—Naturally—with T5 * Meet Transformed Co-author and Certified Health Coach Erin * Five Tips for Getting Started * Your T5 Synergy * What T5 Transformation Feels Like * T5 Boosts Sex Drive * A Top Transformer’s Testimony * T5—Transformation for All Ages * T5 Testimonies Part I: Five Changes in Five Weeks Chapter 1: Enjoy the 5-S Diet The 5-S Diet * Smoothies: Enjoy One a Day * Salads and Spices: Savor Them * Seafood: Wild Salmon and Other Safe Selections * Smart Snack: Seeds and Nuts * Supplements: The Top Five Science-Based Ones for T5 * A Second Helping: Why T5 Works, Why It Lasts * Stay Lean! Why “Diets” Don’t Last and T5 Does Chapter Two: Graze on Five Mini Meals Chew-Chew, Times Two * Why Grazing is Good for You * Good Grazing Tips * Dr. Bill Says: Snacks Are Good for You * Coach Erin’s Time-saving Tips for Snacking Success * A Tale of Two Eaters: Mr. Spikey and Ms. Steady * A Second Helping: More Tips on Healthy T5 Eating * Coach Erin: How to Break Your Soda Addiction Chapter Three: Move More! Five Ways to Enjoy It How to Make Your Own Medicines * The Last Piece of the Puzzle: A Nobel Night to Remember * A Look Inside Your Endothelial Pharmacy * A Walk in the Garden—a Wake-Up Call * Coach Erin Says: Move Your Body for Your Mind * The Five Best Movements You Can Do * Five T5 Tips to Get the Most Out of Your Exercise Time * Mighty Mitochondria—Another Reason Why Exercise Gives You More Energy, Muscle, and Brain Power * Fitting in More T5 Movements Chapter 4: Stress Less: Five Transforming Stress-busters Think-change Your Brain: Feel a Mental Transformation * Five Stress-Busters You Can Do * Start Your Day the T5 Way * Don’t Worry, Be Healthy: How Stress Harms Your Health * Coach Erin: Keep Hitting That Reset Button! * Coach Erin Helps You Overpower Your Inner Critic Chapter 5: Share with Five Friends: Enjoy the Helper’s High! Getting Started: T5’s Top Ways to Share * I Wish I Would Have * Part II: Transform Five for the “Big Six”: Gut Health, Brain Health, Inflammation, Heart Health, Diabetes, and Cancer Chapter Six: T5 for Gut Health Meet Your Microbiome: What It Is, What It Does, How to Make It Work Better for You * The Mind-Microbe Connection * Your Microbiome Is Your Personal Gut-Health Pharmacy * “Medicines” Your Microbiome Makes For You * Diet and the Healthy Microbiome * Get Your Gut Back: How the 5-S Diet Is Better for Your Microbiome * The 5-S Better-Microbiome Diet: Five Eating Changes in Five Weeks * Chapter 7: Transform Your Brain Health Staying Smart: Five Simple Brain Facts You Must Know * How Food Affects Brain Function * The Transform Five Brain Health Program at a Glance * Movement Makes More Brain Medicines * Grow Your God Center: The Neuroscience of Spirituality * Seven Effects of Belief on Mind and Body * Chapter 8: T5 Fights Inflammation Inflammation—It’s All About Balance * T5 Balances Body and Brain * How T5 Promotes Inflammatory Balance * T5 Helps Your Body Make Its Own Anti-Inflammatory Medicines * How T5 Promotes Heart Health * Five Ways T5 Helps the Heart * T5 for Preventing and Healing Type 2 Diabetes * How T5 Helps Prevent and Beat Cancer * Chapter 9: Answers to Common T5 Questions Getting Husband on T5 * Alcohol * Vegan* Diet Okay? * Organic Foods * Measuring Sticky Stuff * Measuring Your Health Markers * Healing Heart Disease * Transforming While Traveling * Good Grains * Downgrading Dairy * Badmouthing Beef? * Is Meat Okay to Eat? * Chuck the Chicken * Glycemic Index * Family Fatness * Sugar-Sensitive People * Insulin Insults * Scale Watching * Cheating on Eating * Counting Calories? No Need To! * Mediterranean Diet * Telomeres and T5 * Egg Whites Only? * Cholesterol Confusion * T5 for Depression * Sleep Deprived * Prebiotics * Gut Health and Aging * Leaky Gut Appendix A: Strength Building Exercises Appendix B: Yoga and Pilates Appendix C: Recipes Endnotes Suggested Reading Gratitudes About the Authors

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Book SynopsisPUBLISHERS WEEKLY BESTSELLERWe're told that if we care about our health—or our planet—eliminating red meat from our diets is crucial. That beef is bad for us and cattle farming is horrible for the environment. But science says otherwise. Beef is framed as the most environmentally destructive and least healthy of meats. We're often told that the only solution is to reduce or quit red meat entirely. But despite what anti-meat groups, vegan celebrities, and some health experts say, plant-based agriculture is far from a perfect solution. In Sacred Cow, registered dietitian Diana Rodgers and former research biochemist and New York Times bestselling author Robb Wolf explore the quandaries we face in raising and eating animals—focusing on the largest (and most maligned) of farmed animals, the cow. Taking a critical look at the assumptions and misinformation about meat, Sacred Cow points out the flaws in our current food system and in the proposed "solutions." Inside, Rodgers and Wolf reveal contrarian but science-based findings, such as: • Meat and animal fat are essential for our bodies. • A sustainable food system cannot exist without animals. • A vegan diet may destroy more life than sustainable cattle farming. • Regenerative cattle ranching is one of our best tools at mitigating climate change.You'll also find practical guidance on how to support sustainable farms and a 30-day challenge to help you transition to a healthful and conscientious diet. With scientific rigor, deep compassion, and wit, Rodgers and Wolf argue unequivocally that meat (done right) should have a place on the table. It's not the cow, it's the how!Trade Review"Sacred Cow proposes a new way to look at sustainable diets. The book takes a deep dive into the nutritional claims against meat, why cattle raised well are actually good for the environment, and address the ethical considerations surrounding killing animals for food. The truth is, you cannot have life without death, and eliminating animals from our food system could cause more harm than good." —Michelle Tam, New York Times bestselling author of Nom Nom Paleo "All too often, the voices making the least scientifically accurate claims are the loudest, and it's hard not to be influenced by that sexy Netflix documentary on going vegan. But what if you could do both—eat the animal products that you believe help you feel your best, sourced via farming practices that support the environment and animal welfare? In Sacred Cow, dietitian Diana Rodgers and New York Times bestselling author Robb Wolf help you do just that, with scientific rigor, deep compassion, and wit. They examine the data on cattle and nutrient-density, the environment, and the ethics around eating meat across the globe, arriving at conclusions designed to help you feel good about the beef you are feeding your family."—Melissa Urban, Whole30 cofounder and CEO "Diana and Robb have answered the burning question about meat. Sacred Cow proves ‘It's not the COW, it's the HOW.' The answer to our broken food system is not no meat, it's better meat. If you are concerned about red meat's impact on your health and the planet, this book is for you." —Mark Hyman, MD, Cleveland Clinic Center for Functional Medicine "Diana and Robb have precisely and approachably laid out the science on how grazing animals are critical to the future of sustainable agriculture. They also definitively refute the claims that meat is unhealthy and make a convincing case that eating meat can be done in an ethical manner. I highly recommend Sacred Cow for anyone who eats." —Mark Sisson, New York Times bestselling author of The Keto Reset Diet and founder of Primal Kitchen foods "Humans have been eating meat for at least 2.6 million years, and it has played a critical role in our evolution. In this important book, Diana Rodgers and Robb Wolf use the most recent scientific evidence to make the nutritional, environmental, and ethical case for better meat—and to debunk increasingly common myths and misunderstandings about the role of animal products in our diet." —Chris Kresser, New York Times bestselling author of The Paleo Cure and Unconventional Medicine "Sacred Cow: The Case for Better Meat is a comprehensive, well documented treatise that provides us with all the scientific data we need to make informed choices about how to eat that will benefit BOTH ourselves and our planet!" —Frederick Kirschenmann, PhD, Distinguished Fellow at the Leopold Center for Sustainable Agriculture at Iowa State University "Abandoning animal agriculture might well be the greatest mistake humanity could ever make. Today's science cannot give definitive answers to the complex questions of human nutrition and ecological integrity. However, the scientific evidence indicting animal agriculture is weak, and evidence defending animal-based foods and farm animals as essential for human health and agricultural sustainability is strong—as clearly documented in Sacred Cow." —John Ikerd, PhD, professor emeritus of agricultural economics at the University of Missouri "The current war against meat eaters and livestock farmers promises ethical, ecological, and health benefits from fake lab meat and plant-only diets. Sacred Cow debunks every utopian promise with precision missiles from science and a deep understanding of how life and the planet actually work." —Joel Salatin, owner of Polyface Farm and editor of The Stockman Grass Farmer "The shift in agriculture, from one based on biology to one based on chemistry, and the resulting shift in our diets from whole foods to highly processed foods have resulted in nutrition-related disease, obesity, and environmental destruction. Diana and Robb fully understand the problem and the solution: we must change our diets and regenerate our soils, and well-managed grazing animals are critical to this transition." —Allan Savory, president of Savory Institute and chairman of the Africa Center for Holistic Management "So much of the confusion about creating a sustainable future is based on a misunderstanding of ecology, evolution, and our place within the natural world. Much of our confusion has to do with our increasing separation from nature, especially how our food is produced. This book clearly explains how it all fits together, and how the interwoven evolution of ruminants, grasslands, and homo sapiens is not something to be left in the past, but to be celebrated and reclaimed." —Mark A. Ritchie, PhD, executive director of the International Sustainable Development Studies Institute "Diana and Robb have written a tour de force making the case that meat can be good for our bodies, the animals, and the earth. Sacred Cow is the antidote to miserably meatless mondays and impossibly impotent impossible burgers. The cure is an ethical approach to eating animals, giving them their rightful place in our ecology." —Chris Masterjohn, PhD, former assistant professor of Health and Nutrition Sciences at Brooklyn CollegeTable of ContentsContents IntroductionSacred Cow Quick Reference Guide1: Meat as ScapegoatPart I: The Nutritional Case for (Better) Meat2: Are Humans Omnivores?3: Are We Eating Too Much Meat?4: Does Meat Cause Chronic Disease?5: Is Meat a Healthy Food?6: Even If Meat Isn’t Bad for Me, Can’t I Get All My Nutrition from Plants?Part II: The Environmental Case for (Better) Meat7: What Role Does Livestock Play in Our Environment?8: Can a Sustainable Food System Exist Without Animals?9: Are Cattle Contributing to Climate Change?10: Aren’t Cattle Inefficient with Feed?11: Don’t Cattle Take Up Too Much Land?12: Don’t Cattle Drink Too Much Water?Part III: The Ethical Case for (Better) Meat13: Is Eating Animals Immoral?14: Why Did Meat Become Taboo?15: Why Eat Animals If We Could Survive on Only Plants?Part IV: What We Can Do16: Feeding the World17: Eat Like a NutrivoreIn ClosingAcknowledgmentsNotesIndexAbout the Authors

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Book SynopsisReady to transform your body and mind into the healthiest, happiest you? You're going to need enthusiasm, an open mind, and a good deal of grit. In It Takes Grit, fitness expert and mindset coach Rebecca Louise shares a practical no-BS guide to take your workouts, health, and motivation to the next level—along with a 30-day challenge to kick-start your results. Through her ultrapopular YouTube channel and social media, Rebecca Louise has helped millions of people improve their mindset and achieve their wellness goals. Rebecca knows what it's like to feel lost, unable to find the right career, live broke, go through a divorce, and struggle with a negative relationship with food. It wasn't until she changed her mindset and started to master high-performance habits that she truly found her way to a career she loved and a healthy lifestyle. Now, in It Takes Grit, Rebecca shares her tried-and-true tools to lock onto your purpose, uncover your inner grit, and get in the right mindset to go after your goals. She shares: • Her 10-step guide to getting results in all areas of your life • An action plan to get started, no matter where you are right now • Tips to create a meal plan and training routine you can stick to forever • How to get and stay motivated no matter what life throws at you • Interactive tasks after each chapter to master your daily habits Rebecca also shares her 30-day targeted daily workout program (with bonus online workout videos), to make sure you're never overworking your body, recipes for every meal, and daily tasks that will help you get to the next level. It Takes Grit will give you the tools needed to take control of your health and happiness.Table of ContentsContents IntroductionPart I What It Takes1 Action Before Motivation2 Creating Healthy Habits3 Motivation: Why You and Why Now?4 Getting Started: The 10-Step Mindset Guide to Getting Results Part II Food and Fitness5 Your Balanced Diet 6 Healthy Food Habits 7 Building a Training Schedule Part III The 30-Day Level Up Challenge8 Creating Your New Routine9 The 30-Day Level Up Challenge10 Long-Term Success and Going the Extra Mile11 The RecipesAppendix A: Meal Prep Recipes and TipsAppendix B: Tips for Freezing FoodsIndexAbout the Author

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Book SynopsisSie möchten sich nachhaltig ernähren? Dieses Buch zeigt Ihnen, wie das geht. Ein Plan für die sanfte Umstellung und viele köstliche nachhaltige Rezepte für jede Jahreszeit machen Ihnen den Einstieg schmackhaft. Außerdem erhalten Sie Hintergrundinformationen zu ökologischen, sozialen, ökonomischen und gesundheitlichen Aspekten der nachhaltigen Ernährung. Und bekommen Tipps, wie Sie in der Küche Energie und beim Einkauf Plastik sparen. So steht einer gesunden, fairen und umweltfreundlichen und genussvollen Ernährung nichts im Wege.Trade Review"...Nachhaltigkeit ist längst in der Küche angekommen. Doch was bedeutet das konkret und was kann man selbst tun, um durch die Ernährung Ressourcen und den Planeten zu schonen?... ES gibt eine Menge Rezepte, die zeigen, wie sich schnell und abwechslungsreich kochen und dabei Nachhaltigkeit leben lässt....Die Fülle an geballter Information spricht für sich und ist in dieser Form wohl konkurrenzlos." (EKZ im Juni 2021)Table of ContentsÜber die Autorinnen 7 Einführung 19 Über dieses Buch 19 Konventionen in diesem Buch 20 Was Sie nicht lesen müssen 20 Törichte Annahmen über die Leser 20 Wie dieses Buch aufgebaut ist 21 Symbole, die in diesem Buch verwendet werden 23 Wie es weitergeht 23 Teil I: Nachhaltig kochen und essen 25 Kapitel 1 Die Vorteile einer nachhaltigen Ernährung 27 Besser essen und glücklicher leben 28 Sich fit fühlen dank ausgewogener Gerichte 29 Positive Effekte für das Immunsystem 29 Essen für die Zukunft 32 Neue Geschmacksintensivität 33 Nachhaltige Ernährung als Luxus? 34 Gemeinsam etwas bewirken 35 Was Sie im Alltag tun können 35 Essen Sie, was Ihnen guttut 37 Ernährungsumstellung – gemäß Ihrem Lebensstil 37 Auf den eigenen Körper hören 37 Kapitel 2 Die gesunde Mahlzeit 39 Mikro bis makro: Auf die Nährstoffe kommt es an 39 Vitamine ohne Ende 40 Mineralstoffe und Spurenelemente 45 Ballaststoffe für einen entspannten Bauch 49 Wie war das noch mal mit dem Eiweiß? 51 Fette und Fettsäuren leicht gemacht 55 Kohlenhydrate – aber bitte die guten 57 Vollwert ist öde? 59 Was hinter »vollwertigem Essen« steckt 59 Zehn Regeln für vollwertiges Essen und Trinken 59 Normalkost 60 Schluss mit Convenience 60 Die Formel für eine gesunde Mahlzeit 63 Alles im Gleichgewicht 63 Weniger ist mehr 65 Alles zu seiner Zeit 66 Klug kombiniert heißt länger satt 67 Aminosäuren clever ergänzen 67 Zusammen stark – Nährstoffe wirksamer machen 68 Kapitel 3 Sonntagsbraten und Co. 71 Nachhaltigkeit und Fleischkonsum 71 Wie die Industrialisierung Tiere zu einem Produkt machte 72 Deutscher Fleischkonsum in Zahlen 72 Warum ein bisschen Bio nicht reicht 73 Fleisch – Klimakiller Nummer eins 74 Bio versus Massentierhaltung 76 Was hinter Haltungsformen steckt 77 Leere Meere 79 Fisch und Meerestiere auf dem Teller 80 Aquakulturen versus freier Fang 80 Eier und Milchprodukte 82 Das Gelbe vom Ei? 83 Die Milch macht’s 84 Tipps für mehr Tierwohl 84 Siegel und Hersteller für ein besseres Tierleben 85 Massentierhaltung und Zoonosen 86 Intensivtierhaltung als Katalysator von Krankheiten 86 Kapitel 4 Die sanfte Umstellung – so klappt’s nachhaltig und gesund 89 Das Mindset aufbauen 89 Die sanfte Umstellung 90 Immer positiv bleiben 94 Fehler passieren 94 Gut geplant ist ganz gewonnen 95 Tages- und Wochenpläne für den Einstieg 95 Niemals hungrig einkaufen – Einkaufslisten für Gewitzte 96 Blitzgerichte gegen das Hungermonster 99 Das Einmaleins des Meal Prepping 100 Gekochtes richtig einfrieren, auftauen, zubereiten 103 Eine Community finden 104 Mit Gleichgesinnten treffen 104 Virtuelle Motivation 105 Apps, die die Umstellung erleichtern 106 Geld stinkt nicht – mit Bedacht spenden 106 Kapitel 5 Nachhaltige Rezepte 109 Basisrezepte 110 Das Einmaleins der Pflanzendrinks 110 Grundteige für Brot 113 Für die Vorratskammer: Grundlagen, Snacks und Aufstriche 118 Rezepte nach Saison 122 Frühling 122 Sommer 133 Herbst 144 Winter 155 Teil II: Nachhaltigkeit in der Küche und unterwegs 169 Kapitel 6 Lebensmittelflüsterer werden 171 Auf den Vorrat kommt es an 171 Die gut gefüllte Speisekammer 172 Eingemachtes und Tiefkühlkost 173 Frisches Obst und Gemüse 174 Die Kunst des Aufbewahrens 174 Obst und Gemüse richtig lagern 175 So bleiben Fleisch und Fisch frisch 177 Eier lagern 178 Milchprodukte aufbewahren 178 Brot und Brötchen lange genießen 180 Haltbarkeit von Essig und Öl 180 Trockenwaren 181 Kein Todesurteil: das Mindesthaltbarkeitsdatum 181 Kapitel 7 Müllfreier Trend: Zero Waste 183 Schluss mit dem (Essens-)Müll 185 Weniger Abfall durch richtiges Einfrieren 187 Reste sinnvoll verwerten 189 Fermentation und das Geheimnis der Säure 190 Rohkost: was man alles essen kann 193 Selbst machen statt kaufen 195 Was sich selbst herzustellen lohnt 196 Zero Waste beim Einkaufen 198 Jede Verpackung zählt: einfache Tipps für den Supermarkt 199 Loser geht’s nicht: der Unverpacktladen 201 Der Wochenmarkt: ein magischer Ort 203 Solidarische Landwirtschaft 205 Eine Kiste voll Bio 205 Lebensmittel retten 206 Verwenden statt verschwenden 206 Foodsharing-Communitys 207 Wenn Zero Waste mal nicht klappt: Mülltrennung 208 Gelber Sack und Gelbe Tonne 208 Wertstofftonne 208 Papiertonne 209 Biotonne und Kompost 209 Glascontainer 210 Sondermüll 210 Elektromüll 210 Sperrmüll 211 Restmüll 211 Kapitel 8 Energie sparen in der Küche 213 Einmal kochen – dreimal essen 213 Diese Gerichte eignen sich fürs Zubereiten großer Mengen 214 Raw Food 215 Nachhaltige Küchenhelfer 217 Küchengeräte – darauf kommt es an 218 Energielevel-Check für Kühlschrank und Co. 218 Einfache Tipps zum Stromsparen 219 Geräte und Helferlein mit nachhaltigen Vorteilen 222 Kapitel 9 Selbst ist der Bauer 225 Gemüse selbst anbauen 225 In Garten und Hochbeet 226 Den Balkon zum Gemüsegarten machen 232 Hoch hinaus – vertikaler Garten 238 Ganz einfach zur Kräuterhexe werden 238 Kräuter in der Wohnung und im Gewächshaus 239 Gartenkräuter für Frischluftliebhaber 240 Traumhobby Bauer 242 Urban Gardening 242 Gemüse vom eigenen Acker 243 Kapitel 10 Unterwegs und trotzdem nachhaltig 245 What’s in my bag? Tipps für die Tasche 245 Nüsse, Gemüse und kleine Snacks 246 Becher, Box und Beutel – immer alles dabei 246 Imbiss, Café und Restaurant 250 Bio, vegetarisch und Nose to Tail 250 Zero-Waste-Restaurants und -Cafés 251 Hilfreiche Apps 252 Teil III: Nachhaltige Ernährung in Deutschland 255 Kapitel 11 Saisonal essen 257 So gut tut saisonales Essen 257 Die Klimabilanz saisonaler Produkte 258 Frühjahr 258 Sommer 259 Herbst 261 Winter 262 Die Saison auf Ihrem Smartphone 263 Kapitel 12 Zuhause schmeckt am besten – regional essen 265 Was »regional« im Lebensmittelsektor bedeutet 265 Ist regional wirklich besser? 266 Deutschland, Europa und die Welt 266 Woran Sie die Herkunft erkennen 269 Besser kaufen: Wochenmarkt versus Supermarkt 274 Genossenschafts- und Solidarmodelle 275 Die Sache mit der Importware 275 Stolpersteine des Imports 275 Warum es sich manchmal doch lohnt, zu Gewächshaus- und Importware zu greifen 278 Die Klimabilanz von Lebensmitteln 279 Finger weg: welche Lebensmittel man besser meiden sollte 280 Die problematischen Fünf 280 Regionale Superfoods: Wir brauchen keine Importware 281 Exotische Superfoods 282 Regionale Superfoods 282 Kapitel 13 Im Dschungel der Siegel den Überblick bewahren 285 Sich im Bezeichnungs-Wirrwarr zurechtfinden 285 Bewertungen bekannter Siegel 286 Bio-Siegel 287 Demeter 288 Naturland 289 Bioland 290 EU-Bio-Siegel 290 Deutsches Bio-Siegel 292 Kennzeichnungen regionaler Lebensmittel 292 Sozialsiegel 293 Fairtrade 293 GEPA und GEPA fair plus 294 Fair for Life 296 Vegan-Labels 297 V-Label 298 Veganblume 298 EcoVeg 299 Noch mehr Siegel 300 Neuland 300 MSC-Siegel 301 Ohne Gentechnik 303 Teil IV: Nachhaltige Ernährung und die Welt: der Zusammenhang zwischen Umwelt und Ernährung 307 Kapitel 14 Die fünf Dimensionen einer nachhaltigen Ernährung 309 Die kulturelle Dimension: Konsum- und Essgewohnheiten 311 Die ökologische Dimension: warum alle von Fußabdrücken reden 312 CO2-Ausstoß 314 Landwirtschaftliche Böden 316 Wassermangel 319 Die ökonomische Dimension: Kampf der Giganten 322 Deutschland und die Europäische Union 322 Internationaler Handel 325 Die Bedeutung von Siegeln und Fairem Handel 327 Die soziale Dimension: der Preis des Lebensmittelhandels 328 Moderner Menschenhandel 329 Kinderarbeit 330 Verstädterung und Landflucht 333 Klimaflüchtlinge 335 Die gesundheitliche Dimension: Welthunger und Völlerei 335 Nahrungsmittelmangel in der Dritten Welt 336 Zivilisationskrankheiten 338 Kapitel 15 Den eigenen Ressourcenverbrauch einschätzen 341 Die Grundlagen – so lebt es sich nachhaltig 341 Die eigenen Umweltsünden 343 CO2-Ausstoß nach Ernährung 343 Wasserverbrauch durch Ernährung 344 Große und kleine Füße 344 Teil V: Der Top-Ten-Teil 347 Kapitel 16 Zehn Tipps, die nachhaltiges Essen leichter machen 349 Die Sinnhaftigkeit des eigenen Handelns 349 Zusammen is(s)t man weniger allein 350 Ein Schritt nach dem anderen 350 Heute schon gegönnt? 351 Positiv denken 351 »Mein Lieblingsgericht ist nachhaltig?!« 351 Der »Notfallsnack« 352 Planung ist alles 352 Bleiben Sie hungrig nach Wissen 352 Apps: vielseitige Helferlein 353 Kapitel 17 Zehn Tipps für echte Schlaumeier 355 Dokumentar-Reihe »Verdorben« 356 Dokumentarfilm »What the Health« 357 Dokumentarfilm »Das System Milch« 357 Dokumentarfilm »Sustainable« 358 Dokumentarfilm »Food Fight« 358 Podcast »Durchleuchtet: der Verbraucherfunk« 358 Podcast »Der Utopia-Podcast: einfach nachhaltig leben« 359 Streaming-App »BetterStream« 359 Offizielle Websites aus Deutschland und der Welt 360 Non-Governmental Organizations (NGOs) 361 Stichwortverzeichnis 363

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Book Synopsis

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Book Synopsis

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Book Synopsis

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Book Synopsis

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Book SynopsisGives an account of how we have become deficient in a nutrient that is essential for good health: the fatty acids known as omega-3s. This work tells the story of the vital fats, which are abundant in greens and fish. It provides information for various consumers who want to reduce the risk of heart disease, cancer, arthritis, and obesity.Trade Review"Susan Allport's account of the discovery of omega-3 fatty acids combines colorful science, intriguing personalities, and a well-digested biochemistry into a convincing recipe for a healthier diet. The Queen of Fats is a fascinating new detective story - with a solution that matters!" - Richard Wrangham, author of Demonic Males: Apes and the Origins of Human Violence"Table of Contents1. What's for Dinner? 2. A Trip to Greenland 3. How the Omegas Got Their Name 4. Monsieur Cholesterol 5. Fishy Fats 6. Tree Lard and Cow Oil 7. The Chemist in the Kitchen 8. Out of Africa ... 9... and into the Membrane 10. Where Have All the Omega-3s Gone? 11. The Speed of Life 12. Putting Omega-3s Back into Your Food Supply 13. The Proof Is in the Pudding Time Line Glossary Notes Acknowledgments Index

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Book Synopsis This text offers the latest information available, including new research on body composition assessments, updated protein requirements for athletes, and a reexamination of various diets and techniques for weight loss. Trade Review“This informative book provides excellent explanations, especially of the metabolism of carbohydrate, fat, and protein in exercise.” --Doody’s Book Review, 5-star review Table of ContentsChapter 1. Introduction to Nutrition for Exercise and HealthRole of Nutrition in Exercise and SportEssential Nutrients and Dietary RecommendationsRole of Eating a Balanced DietRole of Nutrition and Exercise in Disease PreventionChapter in ReviewLearning AidesChapter 2. Carbohydrate as a Fuel for ExerciseFunction, Classification, and Dietary Sources of CarbohydrateCarbohydrate Metabolism During ExerciseCarbohydrate Reserves and Dietary IntakeCarbohydrate Feeding Before ExerciseCarbohydrate Feeding During ExerciseCarbohydrate Feeding Postexercise and During Training PeriodsMuscle Glycogen SupercompensationChapter in ReviewLearning AidesChapter 3. Fat As a Fuel for ExerciseFunction, Classification, and Dietary Sources of FatBody Fat Reserves and Dietary Fat IntakeFat Metabolism During ExerciseEnhancement of Fat OxidationDietary Fat Recommendations for Optimal Performance and HealthChapter in ReviewLearning AidesChapter 4. Protein and ExerciseFunctions and ClassificationsMethods of Assessing Protein StatusDietary Sources of ProteinMetabolism of Protein During and After ExerciseDietary Protein Recommendations for Active IndividualsChapter in ReviewLearning AidesChapter 5. Energy and Nutrient BalanceEnergy and Macronutrient Balance EquationsMacronutrient BalanceEnergy ExpenditureEnergy IntakeChapter in ReviewLearning AidesChapter 6. Achieving Healthy Body WeightRole of Diet and Exercise in Achieving a Healthy Body WeightWeight Loss InterventionsAdding Exercise to Weight Loss ProgramsRecommendations for Maintaining or Gaining WeightWeight Concerns of AthletesChapter in ReviewLearning AidesChapter 7. Body CompositionBody Composition and HealthBody Composition and Sport PerformanceBody Composition Assessment Models and MethodsAccuracy of Body Composition Assessment MethodsSelection Criteria for Field MethodsBody Composition of AthletesBody Composition Standards and HealthChapter in ReviewLearning AidesChapter 8. Fluid and Electrolyte BalanceWater and Electrolyte BalanceFluid and Electrolyte Recommendations for ExerciseSport Drinks and Fluid Replacement BeveragesFluid Needs in Hot EnvironmentsFluid Needs in Cold EnvironmentsFluid and Electrolyte Needs for Children and AdolescentsChapter in ReviewLearning AidesChapter 9. B Vitamins Important in Energy MetabolismExercise-Related Functions and Dietary RequirementsRationale for Increased Need for Active IndividualsAssessment of Vitamin StatusExercise and Vitamin RequirementsVitamins and Exercise PerformanceChapter in ReviewLearning AidesChapter 10. Antioxidant NutrientsActions of AntioxidantsEnzymes Involved in Antioxidant ActivitiesNutrients Involved in Antioxidant ActivitiesAssessment of Oxidative DamageRationale for Increased Antioxidant Need Among Active IndividualsAntioxidants and Chronic DiseasesAntioxidants and PerformanceChapter in ReviewLearning AidesChapter 11. Minerals and ExerciseExercise-Related Functions, Dietary Requirements, and Food SourcesAssessment of Mineral StatusRationale for Increased Need for Active IndividualsNutritional Status of Active PeopleChapter in ReviewLearning AidesChapter 12. Micronutrients Important in Blood FormationExercise-Related Functions, Dietary Requirements, and Food SourcesRationale for Increased Need for Active PeopleAssessment of Vitamin and Mineral StatusNutritional Status of Active IndividualsChapter in ReviewLearning AidesChapter 13. Nutrients for Bone HealthReview of Bone MetabolismCalciumPhosphorusMagnesiumVitamin DOther Nutrients Involved in Bone MetabolismExercise and Bone HealthChapter in ReviewLearning AidesChapter 14. Nutrition and Fitness AssessmentMedical and Health History QuestionnairesAssessing Energy and Nutrient IntakeAssessing Daily Energy ExpenditureFitness AssessmentChapter in ReviewLearning AidesChapter 15. Nutrition and the Active FemaleEnergy and Nutrient RequirementsFemale Athlete TriadChapter in ReviewLearning AidesChapter 16. Ergogenic SubstancesErgogenic Substances in Sport and ExerciseEvaluating Ergogenic SubstancesChoosing Quality Ergogenic SubstancesReview of Two Ergogenic SubstancesChapter in ReviewLearning AidesAppendix A. Nutritional RecommendationsAppendix B. Artificial Sweeteners and Fat ReplacersAppendix C. Energy BalanceAppendix D. Body Fat Percentages for AthletesAppendix E. Nutrition and Fitness AssessmentIndexAbout the Authors

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Book SynopsisTreating HIV with Nutrition Nutrition and HIV addresses the issues of nutrition and HIV fromthe perspective of the patient as well as the physician. Everyonewho is interested in the problems of--and solutions to--nutritionaltherapy in HIV owes it to themselves to read this book. --Paul A. Volberding, M.D., director, Center for AIDS Research, SanFrancisco This reference book offers a sound nutritional model for sustainingand improving quality of life for HIV positive men and women. Itoutlines an easy-to-follow program for the prevention and treatmentof weight loss--a common problem that if left untreated could leadto serious health decline or even death.Trade Review"Nutrition and HIV addresses the issues of nutrition and HIV fromthe perspective of the patient as well as the physician. Everyonewho is interested in the problems of--and solutions to--nutritionaltherapy in HIV owes it to themselves to read this book." (Paul A.Volberding, M.D., director, Center for AIDS Research, SanFrancisco) "Thoroughly researched, readable, and compelling. An important newresource for people with HIV and for those who care for them."(Ronald Baker, Ph.D., editor, BETA (Bulletin of ExperimentalTreatments for AIDS), San Francisco AIDS Foundation) "So the bottom line is this: HIV is a disease of decreasingnutritional status; people die of wasting when their nutritionalstatus can no longer support life; we already have ways which candelay or limit that decline, and more are on the way. In the raceagainst HIV, there are new ways we can buy more time. And for someof us, the goal to 'Be Here for the Cure' may actually be withinour grasp.'' (Mary Romeyn, M.D.) ``As a nutritional consultant for our feeding programs, and nowwith this book, Mary Romeyn has taught us that our `Meals with Lovefor People with AIDS' constitutes important treatment for thisdisease.'' (Tom Nolan, executive director, Project Open Hand) ``Hunger hurts... with Dr. Romeyn's book a person living with HIVnow has the ammunition to fight this battle we call AIDS. Nutritionand HIV: A New Model for Treatment is a comprehensive guide to AIDSmanagement through nutrition.'' (Easter M. Armas-Mikulik, founderand executive director of A Loving Spoonful) "This book can be a useful tool for HIV-infected patients and theirdietitians." (Journal of the American Dietetic Association)Table of ContentsNUTRITION AND HIV. 1. A New Model for Treatment. 2. Understanding the Process of Wasting. WHAT YOU CAN DO FOR YOURSELF. 3. Starting Your Own Assessment. 4. Vitamins, Minerals and Trace Elements. 5. Other Immune-Enhancing Supplements. 6. Improving Your Appetite. 7. Improving Your Environment. 8. Sex, Drugs, and Exercise. WHAT YOU CAN DO WITH YOUR DOCTOR. 9. Choosing a Doctor. 10. Understanding Your Health Care Plan. 11. Monitoring Your Nutrition. 12. The Wasting Syndrome. 13. Fighting the Virus. 14. Secondary Infections. 15. Special Problems. 16. Joining Studies. 17. Women and HIV. 18. What to Do: Algorithms for Care, by Stages. TAKING CHARGE: HOW TO DIRECT YOUR OWN HEALING. 19. Taking Charge of Your Medical Care. 20. Feeding the Soul. Appendix A: 1993 CDC Criteria for a Diagnosis of AIDS. Appendix B: List of Caloric Values. Appendix C: Vitamin Supplementation Sources. Appendix D: Types of Studies to Evaluate Drug Effects. Appendix E: San Francisco General Hospital Diet Counseling IntakeForm. Appendix F: Recommended Schedules of Prophylaxis ofInfection. Appendix G: HIV Intake Physical Form.

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a huge range and FREE tracked UK delivery on ALL orders.

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Book SynopsisA fun and practical guide for adopting Paleo diet principles into your daily life The human body survived for more than 2 million years with the food found in nature: game meat, fish, vegetables, wild fruits, eggs, and nuts.Trade Reviewan extremely reliable and well-argued book, which covers some complex subjects very deftly and will almost certainly leave you feeling better acquainted with some of the industry s biggest wigs. (Private Equity International, March 2013) There are plenty of gems in there. If you want a quick-start guide to living Paleo, this book certainly delivers. (Cat Food is Good for You, April 2014)Table of ContentsIntroduction 1 Part I: The Power of Paleo 7 Chapter 1: What Is Paleo? 9 Chapter 2: Modern Foods and Your Inner Cave Man 25 Chapter 3: Gearing Up for Paleo 45 Part II: Embracing the Paleo Lifestyle 63 Chapter 4: Paleo Nutrition 65 Chapter 5: Modern Challenges, Ancient Solutions 85 Chapter 6: Incorporating Paleo Exercises into Your Life 111 Chapter 7: Stocking a Paleo-Friendly Kitchen 141 Chapter 8: Paleo Jump Start: The 30-Day Reset 163 Part III: Paleo Recipes for Success 179 Chapter 9: Slow Down, Savor, and Keep It Simple 181 Chapter 10: Everyday Entrees 191 Chapter 11: One-Pot Meals 205 Chapter 12: Vegetable Side Dishes 217 Chapter 13: Snacks and Treats 231 Chapter 14: Sauces and Seasonings 245 Part IV: Making Paleo Practical in a Modern World 259 Chapter 15: Dealing with Potential Pitfalls 261 Chapter 16: Dining Out and Traveling 275 Chapter 17: Enjoying Special Occasions 287 Chapter 18: Transitioning the Family 299 Part V: The Par t of Tens 315 Chapter 19: Ten Foods to Always Have in the Kitchen 317 Chapter 20: Ten Effective No-Equipment Exercises 321 Index 327

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Book SynopsisGet proven results from this safe, effective, and easy-to-follow diet The glycemic load is a ranking system for carbohydrate-rich food that measures the amount of carbohydrates in a serving. The glycemic index indicates how rapidly a carbohydrate is digested and released as glucose (sugar) into the bloodstream.Table of ContentsIntroduction 1 About This Book 1 Conventions Used in This Book 2 Foolish Assumptions 2 What You’re Not to Read 3 How This Book Is Organized 3 Part I: Exploring the Glycemic Index as a Weight-Loss Tool 3 Part II: Switching to a Low-Glycemic Diet 3 Part III: Overcoming Challenges and Obstacles 4 Part IV: Cooking and Eating the Low-Glycemic Way 4 Part V: Improving Your Overall Lifestyle 4 Part VI: The Part of Tens 5 Part VII: Appendixes 5 Icons Used in This Book 5 Where to Go from Here 6 Part I: Exploring the Glycemic Index as a Weight-Loss Tool 7 Chapter 1: Introducing the Glycemic Index and How to Use It to Lose Weight 9 Getting to Know the Glycemic Index 9 Measuring the glycemic index 10 Introducing the glycemic load 11 How Does the Glycemic Index Work for Weight Loss? 13 Getting the 411 on blood sugar 13 Understanding the role of carbohydrates 14 Seeing how insulin plays a part 16 Putting it all together 16 Moving beyond Traditional Diet Plans 17 Embracing lifestyle change and abandoning the temporary diet 17 Tossing strict rules out the window 18 Planning, cooking, and enjoying healthy meals 19 Making exercise a part of your life 19 Looking at Other Benefits of a Low-Glycemic Diet 20 Better blood sugar and insulin control 20 Disease prevention 21 Increased energy 22 Improved mood 23 Chapter 2: All Carbs Aren’t Created Equal 25 Distinguishing Friendly Carbs from Foes 25 Measuring a Food’s Glycemic Index 26 Comparing foods to pure sugar with human help 27 Keeping a couple limitations in mind 29 Defining Low-, Medium-, and High-Glycemic Foods 30 Seeing How Fiber Fits into the Mix 31 Fiber and blood sugar control 32 Low-glycemic/high-fiber, a winning combination 33 Chapter 3: Why and How a Low-Glycemic Diet Works for Weight Loss 37 Regulating Insulin and Blood Glucose 37 Keeping blood glucose levels down 39 Controlling food cravings 40 Keeping food addictions at bay 41 Suppressing Your Appetite Naturally 43 Feeling fuller with fiber 43 Bumping up your fullness hormones with low-glycemic foods 43 Combining Low-Glycemic Foods with Calorie Awareness 44 Understanding why calories still count 44 Knowing that low-glycemic doesn’t always mean low-calorie 46 Keeping portion sizes under control 46 Eating More of the Right Foods to Lose More Weight 47 Choosing lots of fruits and vegetables 47 Including healthy fats and protein 48 Chapter 4: Taking Portion Size into Account with the Glycemic Load 51 Going from the Glycemic Index to the Glycemic Load 51 Calculating Glycemic Load 53 Doing the math 53 Figuring out what the numbers mean 54 Factoring in portion sizes 54 Embracing High-GI/Low-GL Foods 56 Checking Out How Glycemic Load Varies among Popular Foods 58 Chapter 5: Determining How Going Low-Glycemic Can Work for You 61 Considering Your Weight-Loss Goals 61 Defining healthy weight loss 62 Taking a Close Look at Your Dieting History 63 Evaluating types of diets you’ve tried 64 Rethinking restrictive dieting 66 Putting a stop to yo-yo dieting 67 Asking yourself the right questions 67 Reviewing the pros and cons of different approaches to weight loss 68 Do You Have Insulin Resistance? 69 Health conditions related to insulin resistance 70 Characteristics of insulin resistance 71 How a low-glycemic lifestyle can help 72 Considering a Low-Glycemic Diet if You Have Kids or Are Pregnant 72 Helping kids have a healthy relationship with food 73 Managing weight and blood sugar while pregnant 74 Part II: Switching to a Low-Glycemic Diet 77 Chapter 6: Preparing Yourself for a Successful Weight-Loss Program 79 Getting and Staying in the Right Mindset 79 Creating your vision 80 Turning your vision into an affirmation 82 Using positive language 82 Setting Goals You Can Actually Achieve 83 Being realistic 83 Making your goals practical 84 Choosing “want to” rather than “have to” goals 84 Strengthening your goals 84 Focusing Your Choices with a Food Journal 85 What to Expect When Starting Your Journey 86 A shift in priorities 87 An adventure with new foods 88 New habits 88 Feeling out of your comfort zone at first 89 Chapter 7: Raising the Bar on Your Metabolism 91 Understanding Basal Metabolic Rate 91 Measuring your metabolic rate 92 Using your metabolic rate as a weight-loss tool 93 Looking at metabolism influences that are largely out of your control 94 Simple Strategies for Increasing Your Metabolic Rate 95 Building lean muscle mass 95 Getting your heart rate up 97 Sprinkling in small activities 98 Eating low-glycemic resistant starches 99 Avoiding Behaviors That Lower Your Metabolic Rate 100 Skipping meals 100 Eating too few calories 101 Chapter 8: Presenting Foolproof Healthy-Eating Strategies 103 Tips for Choosing Low-Glycemic Foods 104 Get acquainted with the glycemic index list 104 Pay attention to portion sizes 104 Keep the glycemic load of your meal at or under 25 106 Changing the Balance of Your Meals 107 Understanding different nutrients’ roles and the benefits of balance 108 Using the “tapas” method for meal planning 109 Putting it all together with sample menus 112 Finding Moderation with Medium- and High-Glycemic Foods 114 Defining moderation 115 Balancing your glycemic load for the day 115 Chapter 9: Navigating the Grocery Store 117 Being a Savvy Low-Glycemic Shopper 117 Planning meals to create your grocery list 118 Knowing the best aisles to visit 120 Comparing fresh, frozen, and canned produce 122 Checking ripeness 123 Reading Nutrition Facts Labels 124 Examining the nutrition facts label 124 Using the ingredients list 126 Stocking Up for Success 127 Pantry basics 128 Freezer-friendly favorites 129 Weekly refrigerator staples 129 Part III: Overcoming Challenges and Obstacles 133 Chapter 10; Guidelines for Dining Out 135 Choosing Wisely 136 Basing your choices on how often you eat out 136 Requesting low-glycemic substitutions 137 Watching your portion sizes 138 Picking Low-Glycemic-Friendly Restaurants 142 Presenting the Best Low-Glycemic Food Choices for… 143 American restaurants 143 Chinese restaurants 144 Fast-food restaurants 144 Italian restaurants 145 Japanese restaurants 146 Mexican restaurants 148 Middle Eastern/Greek restaurants 149 Thai restaurants 150 Chapter 11: Navigating Special Occasions 151 Overcoming the Challenges Posed by Vacations, Holidays, and Parties 151 Avoiding the all-or-nothing mentality 152 Discovering moderation with high- glycemic, special-occasion foods 154 Creating balance for the day 155 Finding the Meal Items That Work for You 157 Being prepared for almost anything 157 Volunteering to bring a low-glycemic side dish 158 Presenting the Best Low-Glycemic Food Picks for Special Occasions 159 Holidays 159 Vacations 161 Parties 161 Chapter 12: Dealing with Weight-Loss Pit falls 163 Coping with Food Cravings 163 Low-glycemic foods to the rescue 165 Timing is everything 166 Strategies for Defeating Emotional Eating 166 Discover your triggers 167 Find new healthy behaviors 168 Become a mindful eater 170 Breaking Through Weight-Loss Plateaus 171 Evaluating your weight-loss goals 172 Tracking consistency 174 Switching up your exercise routine 176 Chapter 13: Finding a Support System 179 Knowing When to Seek Help from a Professional 179 When you have a challenging health condition 180 When you’re having trouble making changes 181 When you need accountability and support 181 Enlisting the Right Friends and Family Members 182 Knowing which friends to involve 182 Avoiding saboteurs 182 Creating your own support group 184 Surfing the Web for Information, Motivation, and Support 184 Exploring educational websites 184 Getting involved with group forums and message boards 185 Approaching the web with caution 186 Attending Glycemic Index Programs 187 Group classes 187 Professional conferences 188 Part IV: Cooking and Eating the Low-Glycemic Way 189 Chapter 14: Getting Back into the Kitchen 191 Checking Out How Whole Foods and Convenience Foods Stack Up 191 Taking a closer look at convenience foods 192 Creating more control in your daily glycemic load 193 Finding the best convenience foods when needed 194 Making Whole-Foods Cooking Easy 195 Getting back to the basics 196 Prepping made easy 197 Using flavor combinations to add more pizzazz to your meals 198 Showing some easy throw together meals 200 Chapter 15: Low-Glycemic Cooking Tips and Techniques 203 Evaluating and Modifying Your Favorite Recipes 204 Recipe modification tips 204 Recipe makeover examples 205 Cooking Grains and Pastas 208 Presenting your whole grain cooking guide 208 Exploring low-glycemic pastas 209 Livening up your grains and pastas 211 Experimenting with Vegetables 211 Preparing low-glycemic vegetables 212 Boiling versus other cooking methods 212 Introducing Beans, the Truly Magical Fruit 212 Pointing out what you should know about canned beans versus dried 213 Preparing and cooking both kinds of beans 214 Chapter 16: Breakfast Recipes to Star t Your Day Off Right 217 Understanding Why Breakfast Is So Important 218 Reviewing the health benefits of breakfast 218 Feeling fuller for longer with the right balance at breakfast 219 Going on the Run with Grab-and-Go Starters 220 Chowing Down on Cereals 220 Getting a Quick Start with Smoothies 223 Preparing Ahead for a Week’s Worth of Fast Breakfast Choices 227 Cooking Eggs for Breakfast When You Have More Time 231 Chapter 17: Luscious Yet Easy Lunches 237 Preparing Healthy Lunches for the Week Ahead 238 Sensational chicken and tuna salads 239 Tasty timesaving casseroles 243 Making Lower-Glycemic Lunches on a Weekday-to-Weekday Basis 248 Powerhouse salad entrees 248 Speedy south-of-the-border options 252 Chapter 18: Delicious Dinner Recipes 257 Purely Delectable Poultry Recipes 257 Beef, the Low-Glycemic Way 263 Fabulous Seafood Recipes 267 Vegetarian Variations 273 Chapter 19: Healthy (And Yummy) Snacks and Desser t s 277 Introducing Snacking Saboteurs 278 The negative effect of mindless grazing 278 The problem with waiting too long to eat 279 Planning Out Healthy Snacks: A Top Weight-Loss Strategy 280 Making Low-Glycemic Snacks at Home: Recipes for Success 282 Choosing and Preparing Lower-Glycemic Treats and Desserts 286 Part V: Improving Your Overall Lifestyle 291 Chapter 20: From Goals to Habits: Making True Lifest yle Changes 293 Making Lifestyle Changes Rather Than Going on a Diet 293 Knowing the difference between lifestyle changes and dieting 294 Focusing on what you can eat, not what you can’t 295 Understanding the downfalls of being on and off a diet plan 296 Strategies for Stepping into Change 297 Committing to a new approach 297 Looking for the positives 298 Dealing with setbacks 299 Making Change a Family Affair 302 Talking with your spouse 302 Developing healthy habits for your kids 303 Transitioning your family to a low-glycemic lifestyle 304 Chapter 21: Incorporating Exercise into Your Life 307 Exploring the Many Benefits of Exercise 308 Your natural body shape — revealed 308 Increased energy 308 An improved mood 310 A lower risk of developing chronic diseases 310 Better bone health 311 Reduced stress 312 Creating an Exercise Plan You Can Stick With 312 Dealing with exercise resistance 313 Finding what you enjoy 314 Starting with small steps 315 Making exercise a priority 316 Including cardio and strength training 318 Fueling Your Exercise Routine with a Low-Glycemic Diet 319 Chapter 22: Not Just for Weight Loss: Battling Disease 323 Managing Existing Health Problems 323 Colon cancer 324 Diabetes 325 Polycystic ovary syndrome 326 Hypothyroidism 327 Heart disease 328 Metabolic syndrome 329 Hypoglycemia 330 Wellness and Disease Prevention 331 Lowering your risk of chronic diseases 332 Fighting free radicals with antioxidants 333 Factoring in phytonutrients 335 Part VI: The Part of Tens 339 Chapter 23; Ten My ths about the Glycemic Index. 341 Carrots Are Pure Sugar 341 Watermelon Is Bad for You 342 You Can Never Eat a Potato 342 You Should Never Eat High-Glycemic Foods 342 High-Glycemic Foods Will Make You Gain Weight 343 You Can Eat as Many Low-Glycemic Foods as You Want and Lose Weight 343 High-Glycemic Foods Cause Type 2 Diabetes 344 Low-Glycemic Foods Are Always Nutritious 344 All High-Glycemic Foods Have Little or No Nutritional Value 344 Low-Glycemic Foods All Have Low Calories 345 Chapter 24; Ten Real-Life Strategies to Lighten Your Daily Glycemic Load 347 Eat Rice Wisely 347 Switch Added Sugar on Cereals with Low-Glycemic Fruit 348 Add Veggies to Everything 348 Find the Best Breads 349 Swap Out Starchy Foods for More Beans and Lentils 349 Ditch the High-Glycemic Breakfast 350 Decrease the Sugar in Your Baking 350 Go for the Mini Sizes 350 Cook Your Pasta al Dente 351 Add a Little Vinegar 351 Part VII: Appendixes 353 Appendix A: The Glycemic Load and Common Foods: An At-a-Glance Guide 355 Bakery Treats 355 Beverages 356 Breads and Snacks 357 Breakfast Items 358 Dairy Products 359 Fruits 360 Grains 361 Legumes 362 Meat Products 363 Sweeteners and Candy 364 Vegetables 364 Appendix B: Metric Conversion Guide 367 Index 371

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