Underscored page references indicate boxed text and tables.
Abdominal toning, rules for, 101
calorie cutting, 102
eating complex carbohydrates, 102–3
eating good fats, 102
high protein consumption, 103
Acne, preventing, 342–43
Acrylamides, cancer from, 281
Active Overweight Guy Meal Plan, 106–15
Activity Factor, calculating, 234, 234
Adenosine, signaling need for sleep, 5
ADH, kidney function and, 232
Aging, muscle loss and, 192
Alcohol
avoiding, for athletic performance, 190
effects of
beneficial, 406–7
on gastrointestinal system, 246
hangovers, 232–33
high triglycerides, 247
on skin, 348
limiting
for mental acuity and memory, 31–32
for weight loss, 88
longevity and, 274–75
preventing dehydration from, 31, 361, 411
Algae, for postoperative nutrition, 249
All-Day Energy Meal Plan, 40–49
Alliums, for cancer prevention, 278
Alpha-lipoic acid, for longevity, 286
Alzheimer’s disease, 287–88
preventing, with
ginkgo biloba, 287
vitamin E, 286
Amino acids, categories of, 149
Anabolic foods, 159
Anabolic Power Shake, 142
Anti-Cancer Meal Plan, 359
Anti-diuretic hormone (ADH), kidney function and, 232
Anti-Heart-Disease Meal Plan, 299–307
Anti-Insomniac Meal Plan, 50–59
Antioxidants
fighting free radicals, 203, 238, 267
foods containing, 238–40, 239, 267, 268–69, 268
for postoperative nutrition, 249
for preventing
heart disease, 271
inflammation, 267
skin cancer, 342
in whole foods, 401
Anxiety, kava for, 39
Aphrodisiacs, 323
Appearance
Better-Appearance Meal Plan for, 350–58
factors affecting
alcohol, 348
food allergies, 348–49
foods, 3, 12–13, 29, 339–40, 341, 344
weight, 349
improving aspects of
bone health and posture, 344–46
eyes, 346–47
hair, 348
teeth, 347–48
Arthritis, foods for, 240
Asian diet, reflected in Full-Power Meal Plan, 360
Asian food, for lunch, 17
Aspartame, cancer and, 283
Athletic performance
fat loss for, 187–88
foods affecting, 3, 186–87, 409–10
improving, in strength training, 192–97
improving endurance for, 197–207
meal plans for, 187
Eating-for-Endurance Meal Plan, 218–27
Eating-for-Strength Meal Plan, 208–17
nutritional guidelines, improving, 188–90
hydrate, 190–91
specific foods for, 189
Avocados, in Full-Power Meal Plan, 361
Baldness, male pattern, 348
Bananas, for heart health, 247–48
Basal metabolic rate, definition of, 82
BCAAs, for muscle building, 159, 412
Beano, 321
Beans
in Full-Power Meal Plan, 367–68
serving sizes of, 418
Beans, in Full-Power Meal Plan, 361
Beef
cooking methods for, 282
in Full-Power Meal Plan, 374
preventing Mad Cow Disease from, 374, 374
in protein supplements, 157
reducing fat from, 282
Belichik, Bill, 186–87
Berries
antioxidants in, 267
in Full-Power Meal Plan, 360
Beta-carotene
for eye health, 346
fighting free radicals, 238
for immune system, 236
for preventing inflammation, 268–69
Beta-hydroxy beta-methylbutyrate (HMB), for muscle building, 160
Better-Appearance Meal Plan, 350–58
Better-Sex Meal Plan, 328–37
Beverages. See also specific beverages
glycemic index of, 11
Binge eating, 378
Bioflavonoids, for postoperative nutrition, 248
Black-currant juice, for preventing kidney stones, 230–31
Bladder cancer, foods preventing, 280
Blood orange, for disease prevention, 268
Blood pressure, effect of caffeine on, 9–10
Blood sugar
carbohydrates and, 10
controlling, with small, frequent meals, 85–86
Blueberries
for eye health, 346
for sexual potency, 324
BMI. See Body Mass Index
Body composition
for determining needed weight loss, 98–99
metabolic rate and, 83
cancer risk and, 275–76
chart, 100
for determining needed weight loss, 98–99
disease risk and, 101
Body shape, gradual improvements in, 405–6
Bovine colostrum, in protein supplements, 156, 157–58
Brainpower. See Mental acuity and memory
Branched-chain amino acids (BCAAs), for muscle building, 159, 412
Brazil nuts, for fertility, 324–25
Breads
glycemic index of, 11
multigrain, 20
serving sizes of, 418
Breakfast
for boosting sex drive, 320
for mental acuity and memory, 31
for reducing health risks, 263
suggested foods for, 14–15, 31
during travel, 237
Breast cancer, foods preventing, 277, 280
Broccoli
for dinner, 19
for gastrointestinal health, 243–44
for preventing
cancer, 277–78
inflammation, 267
Broccoli-and-Lamb Stir-Fry, 391
Broccoli-and-Salmon Stir-Fry, 397
Broccoli-and-Shrimp Stir-Fry, 380
Bromelain, for postoperative nutrition, 248–49
Brussels sprouts, for cancer prevention, 278
Buckwheat, 20
B vitamins, for inflammation, 239
Cabbage, for cancer prevention, 278
Caffeine
creatine and, 195
effective use of, 27
effects of
insomnia, 5
on mental acuity and memory, 32
on mood, 27
sex and, 320
strength training and, 195, 411
in supplements, 153
water replacing, 232
Calcium
for bone health, 345, 361, 369
for gum disease prevention, 240
for high blood pressure, 273, 273
for muscle building, 152
sources of, 345
in yogurt, 244
Calorie burning, 83
Calorie deficit, affecting immune system, 233
Calorie needs
for athletic performance, 188
calculating, 233–35
for general health, 409
for muscle building, 141, 142, 193
Calories
gradual adjustments in, 405
reducing
for abdominal toning, 102
for weight loss, 84–85
Calories in, calories out theory of weight loss, 15
Cancer
aspartame and, 283
bladder, 280
foods causing
acrylamides, 281
dairy products, 281
farm-raised salmon, 282–83
red meat, 281–82
foods preventing, 276–77
alliums, 278
broccoli, 277–78
Brussels sprouts, 278
cabbage, 278
cauliflower, 278
citrus, 278
fatty fish, 278–79
green tea, 280
kohlrabi, 278
tomatoes, 278
tomato sauce, 279–80
water, 280–81
whole grains, 280
kidney, 280
lung, 278
obesity and, 274–76
oral, 278
pancreatic, 280
pelvic, 280
pharyngeal, 278
prostate, 20–21, 267–68, 277, 278, 279, 280
skin, 341–42
Cantaloupe, for healthy skin, 343–44
Carambola, for disease prevention, 268
Carb-free foods, pitfalls of, 92
Carbohydrate loading, for endurance, 206–7
Carbohydrates
balancing, for weight loss, 87
best sources of, 85
complex
for abdominal toning, 102–3
cooking, 404
shopping for, 402
sources of, 103
in whole foods, 401
as energy source, 32
for improved athletic performance, 188–89, 409
improving mental acuity and memory, 30
morning need for, 8
for muscle building, 148
recommended consumption of, 32, 409
for strength training, 192–93, 194, 195
timing of, for weight loss, 89
Carb supplements, for endurance, 205
Cardio training, pitfalls of, 83–84
Carnitine, for weight loss, 104
Carotenoids, for preventing
eye disease, 346
heart disease, 271
Casein, in protein supplements, 156
Catabolic state, 141
Cauliflower
for cancer prevention, 278
preparing, 19
Cavity prevention
with green tea, 240
with sugar-free gum, 348
Celery
for gastrointestinal problems, 244
for heart health, 247
for sexual potency, 323
Cereals
for breakfast, 14
fiber, lacking in, 33
fortified, for sex drive, 320
serving sizes of, 418
sugar in, 32
Certified nutrition specialists, 200
Cheating on diet, 407–8
Checkups, medical and dental, 404–5
Cherries
for eye health, 346
for inflammation, 239
Chicken soup, for colds, 235
Chives, for cancer prevention, 278
Chocolate
caffeine sensitivity from, 320
as mood booster, 27–29
for sexual potency, 323
Cholesterol
effect of alcohol on, 406
high, erectile dysfunction from, 324
screening for, 405
Chromium, 413
Cialis, for sexual potency, 326
Cirrhosis, 6
Citrus fruits
in Full-Power Meal Plan, 360
for preventing
cancer, 278
inflammation, 267
Ciwujia, for endurance, 206
Coffee
caffeine in, 34
with doughnut, 8
morning, metabolism and, 7
Colds, nutrition for, 235
Colon cancer
from inflammation, 266
preventing, with
alliums, 278
fiber, 280
tea, 280
red meat and, 281
Comfort foods, 377–78
Conjugated linoleic acid (CLA), for strength training, 196
Cooking techniques
learning, 404
for whole foods, 403–4
Cooler, for food storage at work, 403
Copper, for immune system, 236
Cranberry juice, for eye health, 346
Cravings
nighttime, 102
Creatine
caffeine and, 195
for postoperative nutrition, 249–50
for strength training, 196
Creatine monohydrate, for muscle building, 159–60
Cucumbers, for hangovers, 233
Dairy products
calcium in, 345
cancer and, 281
in Full-Power Meal Plan, 361, 368–70
glycemic index of, 11
lactose intolerance from (see Lactose intolerance)
serving sizes of, 419
for weight control, 369
DASH diet, for high blood pressure, 272–73
Dehydrated-Guy Fluid Plan, 251
Dehydration
affecting athletic performance, 190
Dehydrated-Guy Fluid Plan for, 251
digestive problems from, 231
headaches from, 231–32
kidney stones from, 229–30
mitral valve prolapse from, 231
muscle cramps from, 240
in endurance training, 201
signs of, 31
speed of, 191
symptoms of, 190
Delayed-onset muscle soreness, 202
Dental health, 347–48
Depression
foods causing, 27
omega-3 fatty acids for, 24
St. John’s wort for, 39
DEXA, for measuring body composition, 98
DHA, for longevity, 287
Diabetes
alpha-lipoic acid for, 286
cinnamon and coffee for, 285
costs of, 263
Diabetic-GuyMeal Plan for, 290–98
erectile dysfunction from, 324
fruit consumption with, 283
increase in, 263
Syndrome-X Meal Plan for, 116–23
type I, 283
type II, 283–84
preventing, 284–87
Diabetic-Guy Meal Plan, 290–98
Diarrhea, pectin for, 244
Diet. See also Nutrition
evaluating, for weight loss, 99–101
healthy
gradual improvements from, 405
importance of, 3–5
for long-term changes, 415
for overcoming health risks, 250
poor
affecting appearance, 12–13, 338–39
affecting workouts, 13
responsibility for, 21
typical, of average man, 5–10, 12–13
makeover of, 14–21
Diets, weight-loss
cheating on, 407–8
Diet saboteurs, industries as, 2
Digestion, water drinking and, 231
Digestive system
inflammation in, 266–67
problems with (see Gastrointestinal problems)
Dining out
avoiding, for weight loss, 90
best food choices for, 84
Dinner
suggested foods for, 19–21
Doughnuts, effects of, 8–9
Drinks, pre-workout
in Light-Speed Weight-Loss Meal Plan, 124, 125, 126, 127, 128, 129, 130
in “No More Yo-Yo Diets” Meal Plan, 132, 133, 134, 135, 136, 137, 138
Drugs
fruits interacting with, 366
side effects of, 229
Eating-for-Endurance Meal Plan, 218–27
Eating-for-Strength Meal Plan, 187, 208–17
Ectomorphs. See Hardgainers
Eggs
in Full-Power Meal Plan, 361, 373
serving sizes of, 420
for sex drive, 320
Egg whites, in protein supplements, 156, 157
Endurance
in boxing, 197
carbohydrate loading for, 206–7
carbohydrates for, 197–99
Eating-for-EnduranceMeal Plan, 218–27
fat for, 201
gels and goos for, 201–2
hydration for, 201
overhydration and, 202–3
protein for, 199–200
supplements for, 205–207
typical eating plan for, 203–5
Energy. See Physical energy
Energy bars
avoiding, for midmorning snack, 16–17
labels on, 16
Energy-dense foods, for muscle building, 142–43
Energy enhancement, research on, 1–2
Energy imbalance, for weight loss, 82
EPA, for longevity, 287
Ephedra, for weight loss, 103
Erectile dysfunction
drugs for, 326–27
herbal potency supplements for, 327
preventing, 323–25
role of trans fats in, 8
Esophageal cancer, foods preventing, 278, 280
Exercise
for diabetes prevention, 284
foods to avoid with, 194
with Full-Power Meal Plan, 360, 366
increasing protein efficiency, 91
limitations of, in weight loss, 3
preventing fluid loss from, 230
for weight loss, 91–92
Eye health, 346–47
Fajitas, 55, 65, 75, 110, 120, 136, 168, 180, 213, 222, 258, 312, 332, 355
Fast eating, overweight from, 90
Fast food
avoiding, for weight loss, 89–90
good choices of, 17
nutritional data on, 12
Fat burning, food for, 2
Fat-free foods, pitfalls of, 92
Fatigue, from diets, 83–84
Fat loss
for improving athletic performance, 187–88
supplements for, 158
Fats, dietary
for abdominal toning, 102
balancing, for weight loss, 87
brainpower and, 24
calories in, 84
energy from, 34
giving up taste for, 271
guidelines for eating, 409–10
for hardgainers, 153
healthy forms of
monounsaturated fats, 91, 149–50, 270–71, 410
omega-3 fatty acids (see Omega-3 fatty acids)
polyunsaturated fats, 270, 410
heart health and, 246–47, 269–71
for improved appearance, 339–40
for improved athletic performance, 189, 409–10
for muscle building, 149–50
recommended consumption of, 34
reducing, 270
saturated fats, 269–70, 281, 374, 410
serving sizes of, 419
for strength training, 193
unsaturated fats, 270–71
in various foods, 147
Fever, nutrition needed with, 235
Fiber
gas from, 322
reducing, 243
for longevity, 289
for preventing
acne, 343
cancer, 280
gastrointestinal problems, 242–43
recommended intake of, 242
supplements, 243
for weight loss, 88–89
in whole foods, 401
Filtration systems, for water, 347
Fish. See also specific types
for arthritis, 240
best canned, 373
for cancer prevention, 278–79
for dinner, 19
effect of, on mood, 24
in Full-Power Meal Plan, 361, 370–72
improving mental acuity and memory, 31
with low contaminants, 372
nutritional content of, 371
for postoperative nutrition, 249
in protein supplements, 157
serving sizes of, 419
shopping for, 402
toxins in, 372
for weight loss, 90–91
Fish-oil supplements, 371–72
Flatulence
Flax oil, for breakfast, 14
Flaxseed
for breakfast, 14
in Full-Power Meal Plan, 361, 377
Fluid loss. See also Dehydration
causes of, 230
Fluid Plan, Dehydrated-Guy, 251
Fluids
for colds and fever, 235
drinking schedule for, 230
for preventing dehydration, 190–91, 191
serving sizes of, 416
Fluoride, for dental health, 347
Folic acid, for sexual potency, 325
Food(s). See also specific foods
for athletic ability, 3, 186–87
for building muscle, 2–3
for burning fat, 2
for healing, history of, 228–29
healthy, importance of, 3–5
for mood, 2
for sex, 3
Food allergies
bad breath from, 321
origin of, 242
Food habits, improving, 29–30
Food industry
money-making motives of, 155
role of, in weight gain, 95
Food intolerances
definition of, 242
Food journal, 99
Food labels
on energy bars, 16
high-fructose corn syrup on, 97
importance of reading, 155
sugar names on, 28
trans fats on, 8
Food-mood connection, 22–24
Food poisoning, preventing, 365–66, 365
Free radicals
in Alzheimer’s disease, 288
antioxidants fighting, 203, 238, 267
function of, 264–65
in inflammation, 238
long-term effects of, 263–66
French fries, cancer and, 281
French Toast, 44, 54, 65, 74, 110, 119, 127, 135, 167, 179, 212, 222, 256, 294, 303, 312, 332, 354, 387, 396
Frequent meals
for improved athletic performance, 188
for muscle building, 141
Fructose
gas from, 322
gastrointestinal problems from, 245–46
Fruit juices
avoiding, for weight loss, 87–88
interacting with medications, 366
nutrient loss in, 279
portion control with, 376
preventing food poisoning from, 365
serving sizes of, 417–18
Fruits. See also specific fruits
antioxidants in, 267
for dental health, 347
for diabetics, 283
in Full-Power Meal Plan, 360, 363–64
glycemic index of, 11
for heart disease prevention, 271
interacting with medications, 366
lesser-known, for disease prevention, 268
for midmorning snack, 16
most nutritious, 279
preparation methods for, 279
preserving nutrients in, 285, 364
preventing food poisoning from, 365–66, 365
ripening, 285
serving sizes of, 416–17
shopping for, 402
storing, 403
Full-Power Meal Plan, 3, 379–99
fish in, 279
overview of, 359–61
sticking with, 377–78
Garlic
for cancer prevention, 278
for heart health, 247
odors from, 320
Gas
Gastrointestinal problems
from food allergies and intolerances, 241–42, 241, 244–45
foods to avoid with
alcohol, 246
dairy products, 246
fructose, 245–46
from inflammation, 266–67
prevalence of, 240
preventing, with
broccoli, 243–44
celery, 244
fiber, 242–43
oranges, 244
pectin, 244
peppermint, 244
strawberries, 244
turmeric, 244
yogurt, 244
Gelatin, in protein supplements, 157
Gels and goos, for endurance training, 201–2
Genetic predispositions to disease, undermining, 4
Genetics, longevity and, 288
Ginger
for headaches, 240
for heart health, 247
Ginkgo biloba
for brainpower, 38
for longevity, 287
Ginseng
for brainpower, 38
for endurance, 206
Glucosamine, for joint health, 346
Glutamine
for muscle building, 160
for strength training, 196
Glycemic index (GI)
definition of, 10
diabetes and, 285–86
factors affecting, 285–86
of specific foods, 11
for weight loss, 91
Glycerol, for endurance, 207
Glycogen, replenishing, after workout, 195
for dinner, 20
glycemic index of, 11
shopping for, 402
whole
for healthy skin, 343
for heart health, 248
Granola, 144
Grapefruit juice, interacting with medications, 366
Grape juice, for eye health, 346
Grapes
antioxidants in, 239
for eye health, 346
Grapeseed extract, for longevity, 286
Greens, for dinner, 19
Green tea
for cancer prevention, 280
for cavity prevention, 240
for immune system, 236
for skin protection, 342
for weight loss, 105
Green tea extract, for longevity, 287
Grilling meats, cancer and, 282, 375
Gum chewing, for oral health, 348
Gum disease
bad breath from, 321
diet and, 266
health problems from, 405
heart disease and, 266
preventing, with
calcium, 240
vitamin C, 347
Hair health, 348
Halibut, for healthy skin, 343
Hangovers
dehydration and, 232
remedies for, 232–33
Hardgainers, eating strategies for, 140, 141, 150–53
Hardgainer’s Meal Plan, 162–73
Headaches
from dehydration, 232
foods preventing, 240
Health research, reliability of media reports on, 36–37
Heart, early arterial damage in, 269
Heart attack, water drinking preventing, 231
Heart disease
Anti-Heart-Disease Meal Plan for, 299–307
from diabetes, 284
erectile dysfunction and, 324
gum disease and, 266
from obesity, 250
preventing, with
foods, 271
grapeseed extract, 286
vitamin E, 286
reduced-fat foods and, 92
Heart health
fats affecting, 246–47, 269–71
foods for
bananas, 247–48
celery, 247
fish, 247
garlic and onions, 247
ginger, 247
licorice, 248
whole grains, 248
from moderate drinking, 406
Heart murmur, from dehydration, 231
Helicobacter pylori, stomach ulcers from, 244
Herbal supplements, for sexual potency, 327
Herbs, antioxidants in, 239–40
HFCS. See High-fructose corn syrup
High blood pressure, 271–72
Hypertensive-Guy Meal Plan for, 308–17
reducing, with
DASH diet, 272–73
weight loss, 272
sodium and, 273
Syndrome-X Meal Plan for, 116–23
High cholesterol, erectile dysfunction and, 324
High-fructose corn syrup (HFCS)
avoiding
in Full-Power Meal Plan, 375
with irritable bowel syndrome, 245–46
for weight loss, 93–97
diabetes and, 284
reducing intake of, 97
High-protein diets
mood affected by, 23
problems with, 93
HMB, for strength training, 197
Holiday meals, 407–8
Hunger
avoided, 83
misconstrued for thirst, 102
Hydration. See also Fluids; Water drinking
for endurance training, 201
in Full-Power Meal Plan, 360–61, 366–67
for improving appearance, 339
Hyperhydration, 202–3
Hypertension. See High blood pressure
Hypertensive-Guy Meal Plan, 308–17
Hypertrophy, 140–41
Hyponatremia, 202–3
I-Caps, lutein in, 286–87
Iced tea, for hangovers, 233
Ideal Body Weight Chart, problem with, 98
Immune system
calorie needs and, 233–35
sleeplessness affecting, 7
travel affecting, 237
weakened by training, 202
Impotence. See Erectile dysfunction
Industries as diet saboteurs, analyzed in The Powerfood Nutrition Plan, 2
Inflammation
antioxidants for, 238–40
causes of, 237
from gum disease, 266
preventing, in digestive system, 266–67
reducing, from surgery, 248–49
Insomnia, Anti-Insomniac Meal Plan for, 50–59
Insulin
mood and, 23
weight gain and, 95
Intestines, functioning of, 241–42
Iron
for muscle building, 152
for postoperative nutrition, 249
Irritable bowel syndrome (IBS), causes of, 243, 245–46
Joint health, 346
Juices
black-currant, for preventing kidney stones, 230–31
fruit
avoiding, for weight loss, 87–88
interacting with medications, 366
nutrient loss in, 279
portion control with, 376
preventing food poisoning from, 365
serving sizes of, 417–18
Kasha, 20
Kava, for anxiety, 39
Ketosis and ketoacidosis, from high-protein diets, 93
Kidney cancer, water preventing, 280
Kidneys, functioning of, 232
Kidney stones, from dehydration, 229–30
Kiwifruit, for disease prevention, 268
Kohlrabi, for cancer prevention, 278
Lactase-replacement enzyme, 246, 370
Lactate salts, for endurance, 207
Lactose intolerance, 244–45, 246
calcium intake with, 345
foods in Full-Power Meal Plan, 370
gas from, 321–22
yogurt for, 244
Lamb, 374
Late-night eating
effects of, 5–6
for hardgainers, 151–53
L-carnitine, for endurance, 207
LDL. See Low-density lipoproteins
Leeks, for cancer prevention, 278
Legumes, glycemic index of, 11
Lentils, for healthy skin, 344
Leptin
fish and, 91
high-fructose corn syrup affecting, 95
role of, in weight loss, 82–83
Lettuce, best choices of, 376
Levitra, for sexual potency, 327
Licorice, for heart health, 248
advances prolonging, 263
of early humans, 262–63
nutrition affecting, 263
Lifestyle changes
for healthy living, 404–5
for weight loss, 89
Light-Speed Weight-Loss Meal Plan, 124–31
Liver (food), for fertility, 324
Liver (organ), role of, in processing alcohol, 6
Longevity
alcohol and, 274–75
from disease prevention (see specificdiseases)
factors affecting, 263, 288–89
increased, in modern times, 263
supplements for, 286–87
Low-carbohydrate diets, pitfalls of, 84, 93
Low-density lipoproteins (LDL)
trans fats raising, 8
unsaturated fats lowering, 270, 271
Low-energy-density foods
muscle building and, 143
for weight loss, 87
Low-Fat Shake, 333
Low-glycemic-index foods
for acne prevention, 342
for weight loss, 91
L-tyrosine, for brainpower, 38–39
Lunch
suggested foods for, 17
Lung cancer, citrus fruits preventing, 278
Lutein
for eye health, 346–47
for longevity, 286–87
Lycopene
in grapefruit, 267
for longevity, 287
supplements, 287
in tomatoes, 20–21, 267–68, 280
Macular degeneration, 286, 346
Magnesium
for bone health, 345
for high blood pressure, 273, 273
for immune system, 236
for migraines, 240
Ma huang, for weight loss, 103
Male pattern baldness, 348
Manganese, for immune system, 236
Mango, for disease prevention, 268
Meal plans
for Active Overweight Guy, 106–15
All-Day Energy Meal Plan, 40–49
Anti-Heart-Disease Meal Plan, 299–307
Anti-Insomniac Meal Plan, 50–59
Better-Appearance Meal Plan, 350–58
Better-Sex Meal Plan, 328–37
Dehydrated-Guy Fluid Plan, 251
Diabetic-Guy Meal Plan, 290–98
Eating- for-EnduranceMeal Plan, 218–27
Eating-for-Strength Meal Plan, 208–17
food labeling in, 250
Full-Power Meal Plan, 279, 379–99
fish in, 279
overview of, 359–61
sticking with, 377–78
Hardgainer’s Meal Plan, 162–73
Hypertensive-Guy Meal Plan, 308–17
leeway with, 405
Light-Speed Weight-Loss Meal Plan, 124–31
Mood-Boost Meal Plan, 60–69
“No More Yo-Yo Diets” Meal Plan, 132–39
No-Stress Meal Plan, 70–80
Pre- and Post-Op Meal Plan, 252–61
purpose of, 2
Syndrome-X Meal Plan, 116–23
Wants-Muscle-Yesterday Meal Plan, 174–85
Meal-replacement products
for midmorning snack, 17
for muscle building, 142, 158–59
for postoperative nutrition, 249
purpose of, 412
Meats. See also specific meats
in Full-Power Meal Plan, 361, 373, 374
preventing Mad Cow Disease from, 374, 374
reducing fat from, 282
serving sizes of, 420
shopping for, 402
storing, 402
Media, reporting on health research, 36–37
Medications
fruits interacting with, 366
side effects of, 229
Mediterranean diet
for arthritis, 240
reflected in Full-Power Meal Plan, 360
Mediterranean Food Guide Pyramid, for cancer prevention, 278–79
Medium-chain triglycerides (MCTS), for endurance, 206
Melanoma, 341
Memory. See Mental acuity and memory
Men’s Health Home Workout Bible, 141
Mental acuity and memory, improving, with
breakfast, 31
carbohydrates, 30
fish, 31
limited alcohol consumption, 31–32
limited caffeine consumption, 32
small meals, 30
water drinking, 31
Metabolic rate
body composition and, 83
definition of, 82
Metabolism
morning, 7–8
overview of, 82–83
research on boosting, 1–2
Microcirculation, ginkgo biloba improving, 287
Microwave oven, 403
Migraines, foods preventing, 240
Milk
for gum disease prevention, 240
nutrients in, 369
for skin protection, 342
Milk protein, in protein supplements, 156, 156
Mint, as breath freshener, 321
Mitral valve prolapse, from dehydration, 231
Moderate-carbohydrate, high-protein diets, benefits of, 93
Monounsaturated fats
for heart health, 270–71
for muscle building, 149–50
sources of, 410
for weight loss, 91
Mood
in food-mood connection, 2, 22–24
influences on
caffeine, 27
carbohydrates, 29
chocolate, 27–29
fats, 24
good food habits, 29–30
sugar, 24–27
vitamin D, 27
whole foods, 29
influencing eating, 378
Mood-Boost Meal Plan for, 60–69
supplements improving, 35–36, 38–39
Mood-Boost Meal Plan, 60–69
Multivitamin/mineral supplements
in Full-Power Meal Plan, 376–77
importance of, 413
for muscle building, 160
for strength training, 197
with vitamin D, 370
for weight loss, 104
Muscle building
benefits of, 192
foods hindering, 154
foods promoting, 2–3, 150, 159
Hardgainer’s Meal Plan for, 162–73
inhibited by sleep deprivation and stress, 151
nutrients promoting, 152
nutritional strategies for
carbohydrates, 148
eating before workouts, 142
energy-dense foods, 142–43
fat, 149–50
limiting calorie increase, 142
meal-replacement shakes, 142
patience with, 150
research on, 1–2
science of, 140–41
sleep loss preventing, 6
supplements for
beta-hydroxy beta-methylbutyrate, 160
branched-chain amino acids, 159
creatine monohydrate, 159–60
glutamine, 160
meal-replacement powders, 158–59
multivitamin/mineral, 160
protein supplements, 154–58, 156–57
vegetarian supplements, 160–61
weight-gainers, 158
zinc magnesium asparatate, 160
tracking, 150
in vegans, 153–54
in vegetarians, recipes for, 144
Wants-Muscle-Yesterday Meal Plan for, 174–85
water for, 160
weight training for, 150
Muscle cramps, foods for, 240
Muscle loss, from dieting, 84
Muscle soreness, delayed-onset, 202
Mustard, on vegetables, 19
Nachos, 67
Night blindness, 346
Nighttime eating, curbing, 102
“NoMore Yo-Yo Diets” Meal Plan, 132–39
No-Stress Meal Plan, 70–80
Nutrition. See also Diet
affecting life span, 263
health care industry and, 20–21
importance of, 3–5
postoperative, 248–50
Nutrition counseling, scarcity of, 200
Nutritionists, credentials of, 200
Nuts
in Full-Power Meal Plan, 361, 370
for inflammation, 239
Oat extract, for skin protection, 341
Oatmeal, for sex drive, 320
Obesity. See Overweight and obesity
Oils
olive, for inflammation, 239
serving sizes of, 419
Olive oil, for inflammation, 239
Olives, in Full-Power Meal Plan, 361
Omega-3 fatty acids
for acne prevention, 342–43
for arthritis, 240
for depression, 24
EPA and DHA, 287
health benefits of, 371
for postoperative nutrition, 249
100-calorie foods, 141
Onions
for cancer prevention, 278
for heart health, 247
Oral cancer, citrus fruits preventing, 278
Oral health and hygiene, water drinking for, 231
Oranges, for preventing ulcers, 244
Organic foods, 264–65
Osteoporosis, 192, 345, 368–69
Overweight and obesity
cancer risk from, 274–76
erectile dysfunction from, 324
from fast eating, 90
health risks from, 250
from high-fructose corn syrup, 93–97
incidence of, 81
role of food manufacturers in, 95
Oxygen Radical Absorbance Capacity (ORAC) chart, 238, 239
Pancreatic cancer, tea preventing, 280
Papaya, for disease prevention, 268
Parsley, as breath freshener, 321
Passionfruit, for disease prevention, 268
Pasta, white vs. whole-grain, 376
Patience in noticing body changes, 415
PCBs, in salmon, 283
Peaches, for sexual potency, 324
Pectin, for diarrhea, 244
Pelvic cancer, water preventing, 280
Peppermint, for gastrointestinal problems, 244
Pharyngeal cancer, citrus fruits preventing, 278
Phosphatidylserine, for strength training, 196–97
Phosphorus, calcium loss from, 346
Physical energy
All-Day Energy Meal Plan for, 40–49
foods boosting, 35
foods depleting, 32
food sources of
carbohydrates, 32–33
fats, 34
protein, 33–34
influences on
water, 34
Physical examinations, 404–5
Physicians, lack of nutrition training in, 20–21
Phytochemicals, food sources of, 267, 401
Pineapple, for postoperative nutrition, 249
Plaque, dental, 266
Plastic containers
cancer and, 281
Plums, for eye health, 346
Polychlorinated biphenyls (PCBs), in salmon, 283
Polyunsaturated fats
for heart health, 270
sources of, 410
Pomegranates, for healthy skin, 344
Pork, 374
Portion control, for weight loss, 87
Postoperative nutrition, 248–50
Posture, 345
Post-workout meals
for endurance, 204–5
for muscle building, 146, 148, 195–96, 411
preparing, 18–19
Potassium, for high blood pressure, 273, 273
Potato chips, cancer and, 281
Potatoes, for dinner, 19
Poultry
cooking methods for, 403
in Full-Power Meal Plan, 361, 373–74
in protein supplements, 157
serving sizes of, 420
shopping for, 402
storing, 402
Powerfood Nutrition Plan, The
goal of, 1
overview of, 1–3
reading all of, 415
Power Shake, Anabolic, 142
Power Smoothie, 41, 42, 44, 45, 47, 48, 49
Pre- and Post-Op Meal Plan, 252–61
Prehab, before surgery, 249
Pre-workout meals
for endurance, 203–4
for muscle building, 142, 146, 194, 411
Prickly pear, for disease prevention, 268
Probiotics, in yogurt, 236, 369–70
Processed foods
avoiding
for dental health, 347
for improved athletic performance, 188
for weight loss, 85
problems with, 400–401
Prostate cancer, preventing, with
broccoli, 277
citrus fruits, 278
fish, 279
tea, 280
water, 280
Prostate enlargement, saw palmetto for, 287
Protein
for abdominal toning, 103
content, of various foods, 147
cooking methods for, 403
efficiency, exercise and, 91
energy from, 33–34
good sources of, 86
for immune functioning, 235–36
for improved appearance, 339
for improved athletic performance, 189–90
mood affected by, 23
morning need for, 8
for muscle building
guidelines for, 143–46, 143, 148
recommended consumption of, 34, 86, 409
Recommended Dietary Allowances for, 144–45
for strength training, 193, 194, 195
for weight loss, 86–87
Protein Digestibility-Corrected Amino Acid Score (PDCAAS) of foods, 362, 362
Protein powder, 155
Protein quality, measures of, 362
Protein supplements
for muscle building, 154–56
ratings of, 156–57
vs. whole foods, 145
Prunes, antioxidants in, 239
Pycnogenol, for endurance, 205–6
Pyrex pans, 403
Pyruvate
for endurance, 206
Quinoa, 20
Raisins, antioxidants in, 239
RDAs, problems with, 144–45
Recipes
Anabolic Power Shake, 142
Broccoli-and-Lamb Stir-Fry, 391
Broccoli-and-Salmon Stir-Fry, 397
Broccoli-and-Shrimp Stir-Fry, 380
Edamame, 144
Fajitas, 55, 65, 75, 110, 120, 136, 168, 180, 213, 222, 258, 312, 332, 355
French Toast, 44, 54, 65, 74, 110, 119, 127, 135, 167, 179, 212, 222, 256, 294, 303, 312, 332, 354, 387, 396
Granola, 144
Low-Fat Shake, 333
Nachos, 67
Power Smoothie, 41, 42, 44, 45, 47, 48, 49
Salad, 387
Smoothies, 47, 50, 51, 53, 54, 55, 57, 58, 60, 61, 63, 64, 66, 67, 68, 71, 72, 74, 75, 77, 78, 80, 107, 108, 109, 111, 112, 113, 115, 117, 118, 119, 120, 121, 122, 123, 129, 138, 163, 165, 168, 170, 171, 173, 174, 175, 176, 177, 179, 180, 181, 182, 184, 185, 208, 209, 211, 212, 213, 214, 215, 216, 219, 220, 222, 223, 224, 225, 226, 227, 253, 254, 255, 257, 258, 259, 261, 291, 292, 293, 294, 296, 297, 298, 300, 301, 302, 303, 305, 307, 309, 310, 311, 313, 314, 315, 317, 329, 330, 331, 333, 334, 335, 336, 337, 351, 352, 353, 354, 356, 357, 358, 380, 382, 383, 385, 386, 388, 389, 390, 392, 393, 394, 396, 397, 399
Turkey Stir-Fry, 399
Recommended Dietary Allowances (RDAs), problems with, 144–45
Red meats, cancer and, 281–82, 374
Reduced-fat foods
for heart disease patients, 92
for weight loss, 92–93
REE, calculating, 233–34
Refrigerator/freezer, 403
REM sleep, alcohol inhibiting, 6
Resistant starches, gas from, 322
Rest and recovery, 404
Restaurant dining
avoiding, for weight loss, 90
best food choices for, 84
weight gain from, 404
Resting Energy Expenditure (REE), calculating, 233–34
Resting metabolic rate, definition of, 82
Rhodiola rosea, for brainpower, 38
Ribose, for endurance, 207
Salad, 387
limiting fat in, 364–65
Salad dressings, low-fat, for weight loss, 87–88
Salmon, farm-raised, cancer and, 282–83, 372
Salt, on vegetables, 88–89
Sandwiches, for lunch, 17
Sarcopenia, 192
Saturated fats
affecting heart health, 269–70
avoiding, 410
Saw palmetto, for longevity, 287
Seafood. See Fish; Shellfish
Selenium
for fertility, 325
for immune system, 236
Serotonin
mood and, 23
for sound sleep, 29
vitamin D boosting, 27
Serving sizes
of foods, 416–419
of supplements, 419
7-Keto dehydroepiandrosterone, for weight loss, 104
Sex
Better-Sex Meal Plan for, 328–37
food-related factors affecting, 319
alcohol, 320
bad breath, 320–21
breakfast, 320
caffeine, 320
flatulence, 321–22
Sexual dysfunction. See Erectile dysfunction
Shallots, for cancer prevention, 278
Shellfish
nutritional content of, 371
serving sizes of, 419
Shopping for whole foods, 402–3
Shredded Wheat, 32–33
Side effects of drugs, 229
Silicon, for bone health, 345
Skin
alcohol affecting, 348
color, food and supplements changing, 344
composition of, 340–41
improving, with
cantaloupe, 343–44
good fats, 339–40
halibut, 343
hydration, 339
lentils, 344
pomegranates, 344
protein, 339
spinach, 344
sugar avoidance, 340
vegetables, 340
whole wheat, 343
sun damaging, 341–42
Skin cancer, 341–42
Sleep
Anti-Insomniac Meal Plan for, 50–59
factors affecting
alcohol, 6
caffeine, 5
late-night eating, 5
recommended amount of, 404
water drinking before, 14
for weight loss, 89
Sleep deprivation, inhibiting muscle building, 151
Sleeplessness
effects of, 6–7
kava for, 39
Sleep stages, bodily reactions in, 7
Slow eating, for weight loss, 90
Small, frequent meals
for energy, 40
improving mental acuity and memory, 30
for weight loss, 85–86
Smoothies, 18–19, 47, 50, 51, 53, 54, 55, 57, 58, 60, 61, 63, 64, 66, 67, 68, 71, 72, 74, 75, 77, 78, 80, 107, 108, 109, 111, 112, 113, 115, 117, 118, 119, 120, 121, 122, 123, 129, 138, 163, 165, 168, 170, 171, 173, 174, 175, 176, 177, 179, 180, 181, 182, 184, 185, 208, 209, 211, 212, 213, 214, 215, 216, 219, 220, 222, 223, 224, 225, 226, 227, 253, 254, 255, 257, 258, 259, 261, 291, 292, 293, 294, 296, 297, 298, 300, 301, 302, 303, 305, 307, 309, 310, 311, 313, 314, 315, 317, 329, 330, 331, 333, 334, 335, 336, 337, 351, 352, 353, 354, 356, 357, 358, 380, 382, 383, 385, 386, 388, 389, 390, 392, 393, 394, 396, 397, 399
for breakfast, 14
Power, 41, 42, 44, 45, 47, 48, 49
Snack foods
baked vs. fried, 92–93
fat-free and carb-free, avoiding, 92
Snacks
edamame as, 18
late-afternoon, 17–18
midmorning, 15–17
Soda
alternatives to, 97
avoiding, for weight loss, 87–88
calcium loss from, 346
water replacing, 34
Sodium
high blood pressure and, 273
lacking, in whole foods, 401
Soft drinks. See Soda
Soybean extract, for skin protection, 342
Soybeans, as snack, 18
in Full-Power Meal Plan, 360, 362–63
for muscle building in vegetarians, 154
serving sizes of, 418
sexual dysfunction and, 325
Soy isoflavone pills, avoiding, 363
Soy protein supplements, for muscle building, 157, 161
Spinach, for healthy skin, 344
Sports drinks
for endurance training, 201, 204–5
for hangovers, 233
Sprains, foods for, 239
St. John’s wort, for mood improvement, 39
Star fruit, for disease prevention, 268
Stomach cancer, preventing, with
alliums, 278
citrus fruits, 278
tea, 280
tomatoes, 278
Storage of whole foods, 402–3
Strawberries, for preventing ulcers, 244
Strength training
caffeine affecting, 195
calorie needs for, 193
eating guidelines for
fat, 193
protein, 193
water, 193–94
foods to avoid with, 194
goals of, 192
supplements for
conjugated linoleic acid, 196
creatine, 196
glutamine, 196
HMB, 197
multivitamin/mineral, 197
phosphatidylserine, 196–97
typical eating plan for, 194–96
Stress
causes of, 35
foods relieving, 35
inhibiting muscle building, 151
Stress reduction
food and, 404
No-Stress Meal Plan for, 70–80
for weight loss, 89
Stroke, water drinking preventing, 231
Substance abuse, slowing weight loss, 89
Sugar
added, statistics on, 96
addiction to, 12
signs of, 26
avoiding
for dental health, 347
depleting energy, 33
empty calories from, 102
in Full-Power Meal Plan, 361, 374–75
names for, on food labels, 28
reasons for craving, 25–26
Sun damage to skin, 341–42
Supplements
analysis of, 2
antioxidants, 203
caffeine in, 153
efficacy of, 36–38
endurance, 205
carb supplements, 205
ciwujia, 206
ginseng, 206
glycerol, 207
lactate salts, 207
L-carnitine, 207
medium-chain triglycerides, 206
pycnogenol, 205–6
pyruvate, 206
ribose, 207
fat-loss, 158
fiber, 243
fish-oil, 371–72
in Full-Power Meal Plan, 361, 375–77
herbal, for sexual potency, 327
improving mood and brain function, 35–36
ginkgo biloba, 38
ginseng, 38
kava, 39
L-tyrosine, 38–39
rhodiola rosea, 38
St. John’s wort, 39
vitamin E, 39
for longevity, 286–87
multivitamin/mineral, 160, 197, 370, 376–77, 413
muscle-building
beta-hydroxy beta-methylbutyrate, 160
branched-chain amino acids, 159
creatine monohydrate, 159–60
glutamine, 160
meal-replacement powders, 158–59
multivitamin/mineral, 160
protein supplements, 154–58, 156–57
vegetarian supplements, 160–61
weight-gainers, 158
zinc magnesium asparatate, 160
for postoperative nutrition, 249–50
priority in selecting, 412–13
retail vs. mail order, 413–14
saving money on, 411, 413, 415
serving sizes of, 420
strategies for buying, 414
strength-building
conjugated linoleic acid, 196
creatine, 196
glutamine, 196
HMB, 197
multivitamin/mineral, 197
phosphatidylserine, 196–97
vitamin D, 370
vitamin E, 240
weight-loss
ephedra and ma huang, 103
green tea, 105
pyruvate, 104
7-Keto dehydroepiandrosterone, 104
synephrine, 103–4
vitamin/mineral supplements, 104
Surgery
nutrition for, 248–50
Pre- and Post-Op Meal Plan for, 252–61
Sweeteners, for unsweetened foods, 97
Sweet potatoes, for dinner, 19
Sweet tooth, evolution of, 25–26
Syndrome X, 94
Syndrome-X Meal Plan, 116–23
Synephrine, for weight loss, 103–4
Tartar, 266
Tea
green
for cancer prevention, 280
for cavity prevention, 240
for immune system, 236
for skin protection, 342
for weight loss, 105
iced, for hangovers, 233
TEE, calculating, 234
Teeth, maintaining health of, 347–48, 404, 405
Testicular cancer
dairy products and, 281
water preventing, 280
Testosterone
low-fat diet and, 149
sleep and, 151–52
Thermic effect of food, definition of, 82
Thirst
hunger misconstrued for, 102
Tomato-derived foods, lycopene in, 20–21
Tomatoes
lycopene in, 20–21, 267–68, 280
for preventing
cancer, 278
Tomato sauce, for cancer prevention, 279–80
Tools for food preparation, 403
Tooth brushing, 347–48
Tooth decay
bad breath from, 321
green tea preventing, 240
Total Energy Expenditure (TEE), calculating, 234
Trans fats
affecting heart health, 270
avoiding, 410
health problems from, 8–9
origin of, 95
Travel, eating during, 237, 408
Triglycerides, fat and alcohol increasing, 247
Triticale, 20
Tryptophan, in serotonin production, 23, 370
Tuna, 372–73
Turkey Stir-Fry, 399
Turmeric, for inflammatory intestinal diseases, 244
from alcohol, 246
avoiding fiber with, 243
from Helicobacter pylori, 244
vitamin C preventing, 244
Ultraviolet radiation, types of, 341
Unsaturated fats, for heart health, 270–71
Urine color, indicating dehydration, 31
Vanilla, for sexual potency, 323
Variety of foods
for athletic performance, 190
for disease prevention, 269
Veal, 374
Vegans, muscle building in, 153–54
supplements for, 160–61
Vegetables. See also specific vegetables
antioxidants in, 267
cooked, for muscle building in vegetarians, 154
cooking methods for, 404
for dental health, 347
for dinner, 19–20
dressing up, 19
frozen, 19–20
in Full-Power Meal Plan, 360
glycemic index of, 11
for high blood pressure, 273
for improving appearance, 340
shopping for, 402
storing, 403
sulfur-containing, odors from, 320–21
Vegetarians
muscle building in, 153–54
recipes for, 144
supplements for, 160–61
zinc sources for, 340
Viagra, for sexual potency, 326
Vitamin C
fighting free radicals, 238
for longevity, 286
for preventing
gum disease, 347
heart disease, 271
ulcers, 244
Vitamin D
for bone health, 345, 361, 369
for mood improvement, 27
in supplements, 370
Vitamin E
for Alzheimer’s disease, 288
avoiding, before surgery, 250
for brainpower, 39
fighting free radicals, 238
in Full-Power Meal Plan, 361, 377
for longevity, 286
in nuts, 370
Vitamin/mineral supplements. See Multivitamin/mineral supplements
Vitamin/mineral supplements, for weight loss, 104
Vitamins and minerals, in whole foods, 401
Waist circumference
Body Mass Index and, 98
disease risk and, 101
Wants-Muscle-Yesterday Meal Plan, 174–85
Water. See also Water drinking
in whole foods, 401
Water drinking
after awakening, 14
before bedtime, 14
as caffeine replacement, 232
for cancer prevention, 281
for endurance training, 201
for energy, 34
fluoride and, 347
in Full-Power Meal Plan, 366–67
for hangovers, 232–33
for improved appearance, 339
for improved mental acuity and memory, 31
for muscle building, 160
for oral health and hygiene, 231
for preventing
heart attack and stroke, 231
kidney stones, 229–30
recommended amount of, 31
replacing other beverages, 87, 88
schedule for, 230
for sexual potency, 323
for strength training, 193–94, 194–95, 195–96
for weight loss, 88
for workouts, 18
Watermelon, for hangovers, 233
Weight, appearance and, 349
Weight gain
from late-night eating, 5–6
from restaurant dining, 404
Weight-gainers, for muscle building, 158
Weight loss
for abdominal toning, 101–3
calcium for, 369
calories in, calories out theory of, 15
determining needed amount of, 98–99
energy imbalance for, 82
expected, with improved eating, 97–98
for high blood pressure, 272
Light-Speed Weight-Loss Meal Plan for, 124–31
from Meal Plan for the Active Overweight Guy, 106–15
“No More Yo-Yo Diets” Meal Plan for, 132–38
for reducing cancer risk, 276
rules for
avoiding fat-free and carb-free foods, 92–93
avoiding high-fructose corn syrup, 93–97
calorie control, 84–85
exercise, 91–92
fiber, 88–89
frequent fish consumption, 90–91
frequent protein consumption, 87
healthy fats, 91
healthy lifestyle, 89
increased protein consumption, 86
lean protein, 86–87
limited processed foods, 85
low-energy-density foods, 87
low-glycemic-index foods, 91
moderate fat and carbohydrate consumption, 87
reduced fast food intake, 89–90
reduced liquid calories, 87–88
slow eating, 90, 90
small, frequent meals, 85–86
timing carbohydrate consumption, 89
water drinking, 88
supplements for, 103–5
Syndrome-X Meal Plan for, 116–23
Weight management, for joint health, 346
Wheat, in protein supplements, 157
Wheat germ, for postoperative nutrition, 249
Whey protein
in Full-Power Meal Plan, 361, 376
in protein supplements, 156–57, 156
tryptophan in, 370
Whole foods
antioxidants from, 238
benefits of, 401–2
cooking methods for, 403–4
definition of, 400
for dental health, 347
incorporating, into diet, 29
vs. protein supplements, 145
shopping for, 402
storing, 402–3
Whole grains
for cancer prevention, 280
for healthy skin, 343
for heart health, 248
Wild rice, 20
Winter squash, for dinner, 19
Workouts
diet affecting, 13
eating before and after, 13, 18
Yams, for dinner, 19
Yogurt
health benefits of, 369–70
for immune system, 236
for lactose intolerance, 244
Zinc
for immune system, 236
for improving appearance, 339
for muscle building, 152
for postoperative nutrition, 249
for sexual potency, 325
Zinc magnesium asparatate (ZMA), for muscle building, 160