endnotes

CHAPTER 1

1 T.R. Kirk and M.C. Cursiter, “Long-term snacking intervention did not lead to weight gain in free-living man,” Scandinavian Journal of Nutrition 2(1999):3-17.

2 H. Yates, N.E. Crombie, and T.R. Kirk, “Evidence of energy intake compensation at meals after snacking intervention—a pilot study,” International Journal on Obesity, 21(1997):S113.

3 “Is eating between meals good for our health?” European Food Information Council, www.eufic.org/article/en/page/RARCHIVE/expid/revieweating-between-meals-health (accessed on 9/23/09).

4 “Eating and exercise: Time it right to maximize your workout,” Mayo Clinic, www.mayoclinic.com/health/exercise/HQ00594_D (accessed on 9/23/09).

5 K.M. Zawadzki, B.B. Yaspelkis, and J.L. Ivy, “Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise,” Journal of Applied Physiology 72(1992):1854–1859.

6 “Eating and exercise: Time it right to maximize your workout,” Mayo Clinic, www.mayoclinic.com/health/exercise/HQ00594_D (accessed on 9/23/09).

7 “Metabolism and weight loss: How you burn calories,” Mayo Clinic, www.mayoclinic.com/health/metabolism/WT00006 (accessed on 9/24/09).

8 “Fatigue fighters—six quick ways to boost energy,” WebMD, http://women.webmd.com/features/fatigue-fighters-six-quick-ways-boostenergy (accessed on 9/23/09).

9 “10 ways to boost your metabolism,” WebMD, www.webmd.com/diet/slideshow-boost-your-metabolism (accessed on 9/23/09).

10 T.L. Halton and F.B. Hu, “The effects of high protein diets on thermogenesis, satiety, and weight loss: a critical review,” Journal of the American College of Nutrition, 23 no.5 (2004):373-385.

CHAPTER 2

1 M. Noakes, J.B. Keogh, P.R. Foster, and P.M. Clifton, “Effect of an energyrestricted, high-protein, low-fat diet relative to a conventional highcarbohydrate, high-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women,” American Journal of Clinical Nutrition, 81 no. 6 (2005):1298-1306.

2 T. McLaughlin, S. Carter, C. Lamendola et al, “Effects of moderate variations in macronutrient compositions on weight loss and reduction in cardiovascular disease risk in obese, insulin-resistant adults,” American Journal of Clinical Nutrition, 84 no. 4(2006):813-821.

3 “Fruit & vegetable benefits,” Centers for Disease Control and Prevention, www.fruitsandveggiesmatter.gov/benefits/index.html (accessed on 9/23/09).

4 “Phytochemicals,” Dole 5 A Day Reference Center, http://216.255.136.121/ReferenceCenter/NutritionCenter/Phytochemicals/pdf/index.jsp?topmenu=1 (accessed on 9/23/09).

5 “Phytochemicals,” Linus Pauling Institute, http://lpi.oregonstate.edu/infocenter/phytochemicals.html (accessed on 9/23/09).

6 “Antioxidants,” MedlinePlus, www.nlm.nih.gov/medlineplus/antioxidants.html (accessed on 9/23/09).

7 L. Packer, E. Cadenas, and K.J.A. Davies, “Free radicals and exercise: an introduction,” Free Radical Biology & Medicine, 44 no. 2 (2008):123-125.

 8 “Food sources the best choices for antioxidants,” Mayo Clinic www.mayoclinic.org/medical-edge-newspaper-2009/jun-05b.html (accessed on 9/23/09).

9 “Low-carb diets: the right way to go?” University of Maryland Medical Center, www.umm.edu/features/low_carb_diets.htm (accessed on 9/23/09).

10 “Whole grains: Hearty options for a healthy diet,” Mayo Clinic, www.mayoclinic.com/health/whole-grains/NU00204 (accessed on 9/23/09).

11 “Health gains from whole grains,” Harvard School of Public Health, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/index.html (accessed on 9/23/09).

12 “Whole grains fact sheet,” International Food Information Council, www.ific.org/publications/factsheets/wholegrainsfs.cfm (accessed on 9/23/09).

13 S. Liu, W.C. Willett, J.E. Manson, F.B. Hu, B. Rosner, and G. Colditz, “Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women,” American Journal of Clinical Nutrition, 78(2003):920-927.

14 P. Koh-Banerjee, M. Franz, L. Sampson, S. Liu, D.R.J. Jacobs, D. Spiegelman, W. Willett, and E. Rimm, “Changes in whole-grain, bran, and cereal fiber consumption in relation to 8-y weight gain among men,” American Journal of Clinical Nutrition, 80(2004):1237-45.

15 “Calcium and bone health,” Centers for Disease Control and Prevention, www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html (accessed on 9/23/09).

16 “Calcium and bone health,” Centers for Disease Control and Prevention, www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html (accessed on 9/23/09).

17 “Fasts facts on osteoporosis,” National Osteoporosis Foundation, www.nof.org/osteoporosis/diseasefacts.htm (accessed on 9/23/09).

18 “Osteoporosis bone health,” National Osteoporosis Foundation, www.nof.org/osteoporosis/bonehealth.htm (accessed on 9/23/09).

19 “Fasts facts on osteoporosis,” National Osteoporosis Foundation, www.nof.org/osteoporosis/diseasefacts.htm (accessed on 9/23/09).

20 L. Wang, J.E. Manson, J.E. Buring, I. Lee, and H.D. Sesso, “Dietary intake of dairy products, calcium, and vitamin D and the risk of hypertension in middle-aged and older women,” Hypertension, 51(2008):1073-1079.

21 M.B. Zemel, W. Thompson, A. Milstead et al, “Calcium and dairy acceleration of weight and fat loss during energy restriction in obese adults,” Obesity Research, 12 no. 4 (2004):582-590.

22 E.L. Melanson, W.T. Donahoo, F. Dong, T. Ida, and M.B. Zemel, “Effect of low-and high-calcium dairy-based diets on macronutrient oxidation in humans,” Obesity Research, 13(2005):2102-12.

23 A.J. Lanou and N.D. Barnard, “Dairy and weight loss hypothesis: an evaluation of the clinical trials,” Nutrition Review, 66 no. 5 (2008):272-279.

24 “Calcium and bone health,” Centers for Disease Control and Prevention, www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html (accessed on 9/23/09).

25 “Protein: Moving closer to center stage,” Harvard School of Public Health, www.hsph.harvard.edu/nutritionsource/what-should-you-eat/proteinfull-story/index.html#introduction (accessed on 9/23/09).

26 “Can one change improve your health and the world’s?” Mayo Clinic, www.mayoclinic.com/health/red-meat/MY00788 (accessed on 9/23/09).

27 “Saturated fat,” Centers for Disease Control and Prevention, www.cdc.gov/nutrition/everyone/basics/fat/saturatedfat.html (accessed on 9/23/09).

28 “Trans fat,” Centers for Disease Control and Prevention, www.cdc.gov/nutrition/everyone/basics/fat/transfat.html (accessed on 9/23/09).

29 B.M. Davy, E.A. Dennis, A.L. Dengo et al, “Water consumption reduces energy intake at a breakfast meal in obese older adults,” Journal of the American Dietetic Association, 108 no. 7 (2008):1236-1239.

30 M. Boschmann, J. Steiniger, U. Hille et al, “Water-induced thermogenesis,” Journal of Clinical Endocrinology & Metabolism, 88 no. 12 (2003):6015-6019.

31 “Eating and exercise: Time it right to maximize your workout,” Mayo Clinic, http://mayoclinic.com/health/exercise/HQ00594_D/NSECTIONGROUP=2 (accessed on 9/23/09).

CHAPTER 3

1 A. A. Gorin, H.A. Raynor, H.M. Niemeier, and R.R. Wing, “Home grocery delivery improves the household food environments of behavioral weight loss participants: results of an 8-week pilot study,” International Journal of Behavioral Nutrition and Physical Activity, 4(2007):58.

2 “Trans fat is double trouble for your heart health,” Mayo Clinic, www.mayoclinic.com/health/trans-fat/CL00032 (accessed on 9/23/09).

3 “Top 10 healthy cooking tips,” American Heart Association, www.americanheart.org/presenter.jhtml?identifier=3039951 (accessed on 9/23/09).

4 “Sodium: Are you getting too much?” Mayo Clinic, www.mayoclinic.com/health/sodium/NU00284 (accessed on 9/23/09).

5 “Eat local: Does your food travel more than you do?” Natural Resources Defense Council, www.nrdc.org/health/foodmiles (accessed on 9/23/09).

6 “Healthy eating,” AFB Senior Site, www.afb.org/seniorsite.asp?SectionID=63&TopicID=396&DocumentID=4229 (accessed on 9/23/09).

7 N.I. Larson, D. Neumark-Sztainer, P.J. Hannan, and M. Story, “Family meals during adolescence are associated with higher diet quality and healthful meal patterns during young adulthood,” Journal of the American Dietetic Association, 107 no. 9(2007):1502-1510.

8 “Carbohydrate-loading diet,” Mayo Clinic, www.mayoclinic.com/health/carbohydrate-loading/MY00223 (accessed on 9/23/09).

CHAPTER 4

1 K. Fujioka et al, “The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome,” Journal of Medicinal Food, 9(2006):49-54.

2 K.J. Acheson et al, “Caffeine and coffee: their influence on metabolic rate and substrate oxidation in normal weight and obese individuals,” American Journal of Clinical Nutrition, 33(1980):989-997.

3 M.S. Westerterp-Plantenga, et al., “Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation,” Obesity Research, 13(2005):1195-1204.

CHAPTER 5

1 “Green tea,” University of Maryland Medical Center, www.umm.edu/altmed/articles/green-tea-000255.htm (accessed on 9/23/09).

2 K. Diepvens et al, “Obesity and thermogenesis related to the consumption of caffeine, ephedrine, capsaicin, and green tea,” American Journal of Physiology– Regulatory, Intergrative and Comparative Physiology, 292(2007):R77-R85.

3 S. Berube-Parent et al, “Effects of encapsulated green tea and Guarana extracts containing a mixture of epigallocatechin-3-gallate and caffeine on 24 h energy expenditure and fat oxidation in men,” British Journal of Nutrition, 94(2005):432-436.

4 “Whole grains fact sheet,” International Food Information Council, www.ific.org/publications/factsheets/wholegrainsfs.cfm#Finding%20Whole %20Grain%20Foods (accessed on 10/19/09).

CHAPTER 6

1 M. Yoshioka et al, “Effects of red pepper added to high-fat and highcarbohydrate meals on energy metabolism and substrate utilization in Japanese women,” British Journal of Nutrition, 80(1998):503-510.

2 M.S. Westerterp-Plantenga, A. Smeets, and M.P.G Lejeune, “Sensory and gastrointestinal satiety effects of capsaicin on food intake,” International Journal of Obesity, 29(2005):682-688.

CHAPTER 7

1 M. Van Loan. “The role of dairy foods and dietary calcium in weight management,” Journal of the American College of Nutrition, 28(2009):120S-129S.

2 “Calcium: Drink yourself skinny,” WebMD, www.webmd.com/diet/features/calcium-weight-loss (accessed on 9/23/09).