The page numbers in this index refer to the printed version of this book. To find the corresponding locations in the text of this digital version, please use the “search” function on your e-reader. Note that not all terms may be searchable.Page numbers in italics represent charts.
Acetyl-L-carnitine (ALCAR), 120
Activity, 76–77. See also Exercise
Addiction, 19–20, 106–7
Age, 56
Aging
fat and, 64–65
oxidative stress and, 29–32, 33
ALCAR. See Acetyl-L-carnitine
Alcohol, 65–66
Alpha-lipoic acid, 119–20
Alternate-Day Diet. See also Down days; Up days
balance of, 135–37
break from, 146–51
cautionary tale about, 144
conception of, 40–41, 229
cost of, 246
criticism of, 230–31
diseases and, 80, 234
fasting compared to, 229–30
5/2 diet compared to, 243
for friend, 43–44
memory in, 51
mood and energy in, 49–50, 50
new research on, 231–32
nutrient-density in, 6
perfection and, 98
personal experience with, 40–43
practicality of, 134, 241–43
success stories about, 131, 144
as way of life, 98, 144, 245–46
weekends and, 242–43
weighing on, 132
weight loss and, 92–93, 128,
130, 246
willpower and, 40–41
Alternate-Day Diet implementation
calorie needs for, 73–74
energy in, 91–94
exercise in, 87–95, 245
forbidden foods in, 99
Harris-Benedict equation for, 75
Harris-Benedict margin of error for, 75–78
hydration and, 83–87, 86
measuring consumption for, 83
mistakes in, 241
reading food labels in, 82–83
RMR for, 74–75
self-monitoring in, 78–82, 81, 85
strength training in, 88–91
summary on, 95–96
synergy in, 94
timing of, 239
tools for, 95–96
Alternate-day feeding
cancer and, 28–39
cell tissue division and,
28–39
without gorging, 40–41
oxidative stress and, 29–31
research on, 25–29, 34–41
Alzheimer’s disease, 27, 30, 68
oxidative stress and, 32
resveratrol for, 70
stress and, 26–28
American College of Sports Medicine, 88–89
Anderson, James W., 23–24
Anorexia, 238
Anti-inflammation, 53–54, 56
Antioxidants, 116–17. See also specific vitamins
Appetite, 17–18
Appetite-control
in dietary truths, 17–18
food disruption of, 19
Apples, 196
Arthritis, 32, 43
Artichoke, 137, 193, 211–12
Asparagus, 137, 208
Asparagus, Carrot, and Peas in Broth, 161, 185
Asthma
energy and, 91
reduction of, 44–49, 48–49
self monitoring for, 79–80
Asthma study, 234
anti-inflammation and, 53–54, 56
BDNF in, 54
cholesterol in, 54–55, 55, 57
compliance in, 47
hunger in, 47, 48
mood and energy in, 49–50, 50
oxidative stress in, 51–53, 52
PEF in, 48, 49
protocol for, 46–47
quality of life in, 48–49
questionnaires for, 46–49
rapid improvement in, 48–49, 48–49, 56
regular foods in, 97–98
subjects for, 45–46
summation of, 57
weight loss in, 54
Atherosclerosis, 8, 32, 69, 87
Atkins, Robert, 111
Atkins Diet, 111–13
Auwerx, Johan, 69
Banana-Raspberry Smoothie, 162, 171
Baur, Joseph A., 66–67
BDNF. See Brain-derived neurotrophic factor
Beans, 137
Caribbean Black Bean Soup, 163, 183
Crab Cakes on Greens with Green Beans and Tomatoes, 162, 201–2
Edamame and Green Bean Salad, 197
Garbanzo Bean-Spinach Salad, 165, 192
Turkey and White Bean Chili, 158, 220
White Bean and Greens Soup, 179
White Bean-Artichoke Heart Salad, 161, 193
Beef, 98, 100, 113
Berries, 109
Banana-Raspberry Smoothie, 162, 171
Blueberry-Tofu Smoothie, 164, 170–71
Strawberry-Yogurt Smoothie, 170
Beverages, 65. See also Hydration
without calories, 126
coconut juice, 177
smoothies, 162, 164, 170–72
Biosphere 2, 5
Blackburn, George L., 22, 81, 81
Blender, 154
Blueberry-Tofu Smoothie, 164, 170–71
Blue light, 149–50
BMI. See Body mass index
Body fat reduction, 34
Body mass index (BMI), 7
calculation of, 8
exercise and, 10
heart disease and, 9
longevity and, 9
of models, 10–11
research on, 7–11
Body weight. See Weight
Brain, 15, 17, 51
dopamine in, 107
high-fat, high-sugar foods and, 19
lesions in, 27, 27–28
Brain-derived neurotrophic factor (BDNF), 54
Breakfast. See also Down days
Broccoli Frittata, 169
Creamy Oats and Berries, 172
hunger and, 240
Vegetable Omelet, 165, 168
Breast cancer, 110–11
Breathing, 126
Broccoli, 138
Broccoli Frittata, 169
Broccoli Summer Salad, 195
Creamy Broccoli-Cheese Soup, 164, 180
Broiled Halibut and Cherry Tomatoes Florentine, Tomatoes, 160, 203
Brownell, Kelly, 106
Cabo, Rafael de, 68–69
Caffeine, 86, 126
Calcium, 118
Calorie Calculator, 76, 144, 243–44
Calorie density, 6, 14
Calorie restriction (CR)
age and, 56
criticism of, 10–13
on down days, 239–40
exercise compared to, 4–5
during induction phase, 121–22
infectious disease and, 39
nonfatal illness and, 39
rapid effects of, 48–49, 48–49, 56
research on, 3–4, 9–10, 25–29, 34–40
stress response related to, 60
on up days, 136
Calorie Restriction Society, 8–11, 39
Calorie Restriction with Optimal Nutrition (CRON), 25–29, 34–40
food obsession and, 11
research on, 3–5, 9–10
Calories, 34. See also specific recipes
adjustment of, 132–34
Americans’ recommendation of, 36
beverages without, 126
on cruises, 136
for elderly Spaniards, 35–36
of fats, 140
metabolism and, 135, 241
personal needs for, 73–74
of proteins, 139
record of, 143
up days and, 243–44
of vegetables, 137–38
Cancer
alcohol and, 66
alternate-day feeding and, 28–39
diet and, 39, 98–99
exercise related to, 7
fruits and vegetables related to, 7, 9, 109
oxidative stress and, 32
prostate, 117
soy and, 110–11
vitamin D and, 117–18
weight loss and, 7
Carbohydrates, 244–45
fiber and, 104–6
glycemic index for, 103–4, 108
glycemic load for, 106–8
grains as, 104–5
nonstarchy, 137, 137–38
optimal nutrition and, 103–6
simple compared to complex, 104
Cardio training
sports as, 91
strength training compared to,
88–91
walking as, 90–93
Caribbean Black Bean Soup, 163, 183
Carrots, 106, 185
Cauliflower, 138, 158, 178
Cell, 69
Centers for Disease Control, 10
Cheese
Creamy Broccoli-Cheese Soup,
164, 180
Goat Cheese-Stuffed Endive with Fresh Tomatoes, 160, 176
Watermelon and Tomato Salad with Goat Cheese, 191
White Bean and Greens Soup, 179
Chicken
Asian Chicken Noodle Soup, 158
Chicken with Artichoke Hearts Italiano, 160, 211–12
Chicken with Pineapple, Bell Peppers, and Onions, 163, 213–14
Sesame-Crusted Baked Chicken Breasts on Napa Cabbage, 59
Shredded Chicken and Vegetables in Lettuce Leaf Cups, 164
Chinese Vegetables with Shirataki Tofu Noodles, 227
Chocolate, 20
Cholesterol
in asthma study, 54–55, 55, 57
eggs and, 115
HDL, 33–34, 102
LDL, 32, 33, 54–55, 100–102
soy and, 110
Circadian rhythm, 146–49
Citrus, 109
Civitarese, Anthony E., 61–63
Coconut juice, 177
Coenzyme Q10, 120
Cognitive function, 111. See also Alzheimer’s disease
CR. See Calorie restriction
Crab Cakes on Greens with Green Beans and Tomatoes, 162, 201–2
Cravings, 106–7
Creamy Broccoli-Cheese Soup,
164, 180
Creamy Cauliflower Soup, 158,
163, 178
Creamy Oats and Berries, 172
Creamy Turkey Meatballs in Creamy Yogurt Sauce, 162, 216–17
CRON. See Calorie Restriction with Optimal Nutrition
Cruciferous vegetables, 108. See also specific cruciferous vegetables
Cruises, 136
Dai, Carolanne, 15
Dairy products
calcium from, 118
protein in, 113
Dansinger, Michael, 21
Dehydration. See Hydration
Delaney, Brian, 10–11
Descamps, Olivier, 29
Diabetes, 233–34. See also Insulin levels
diet and, 98–99
ghrelin and, 148
oxidative stress and, 32
Diced Apple and Tuna Salad with Lettuce and Cucumber Wedges, 160, 196
Diet. See also specific diets
cancer and, 39, 98–99
heart disease and, 38–39, 98–99
success and failure of, 22–24
Dietary supplements
ALCAR, 120
alpha-lipoic acid, 119–20
coenzyme Q10, 120
confusion about, 118–19
omega-3 fatty acids, 119
reasons for, 116–18
Dietary truths
appetite-control in, 17–18
diet long-term strategy in, 23–24
diet success and failure as, 21–22
food availability as, 14–16, 16, 22–23
high calorie density as, 14
plan in, 22–24
Diet success and failure
as dietary truths, 21–22
food availability in, 22–23
long-term strategy in, 23–24
variety in, 23
Dinner. See Down days
Diseases, 39. See also specific diseases
Alternate-Day Diet and, 80, 234
diet and, 98–99
exercise and, 87–88
fruits and vegetables and, 108–9
resveratrol and, 66–68, 70
SIRT1 and, 64–65
Disinhibitors, 133
DNA, 14, 25, 29, 31, 62, 116
Dopamine, 107
Down days, 78
calorie adjustment for, 132–34
CR on, 239–40
expectations on, 123–25
fatigue on, 124
freezer, 154
meal-replacement shake for, 122–23
missing on, 242
mood and energy on, 125
pantry, 153–54
practicality for, 133
refrigerator, 154
regular food consumption on, 122
sleep on, 124
strategies for, 143–45
two in a row, 243
visualization on, 124
weight loss and, 130
Down days foods
flavorings and food substitutes, 140
good fats as, 140
menus for, 157–65
nonstarchy carbohydrates as, 137,
137–38
protein, 139
snacks for, 141–42
Down days strategies
aphorisms for, 126–27
breathing for, 126
caffeine for, 126
calorie-free liquids for, 126
distractions as, 125–26
exercise as, 143–45
meal-replacement shakes for, 125–26, 143
measuring tools for, 143
protein as, 143
recording calorie intake as, 143
visualization for, 126
Drugs, 106–7
Eat, Drink, and Be Healthy (Willett), 5, 7
Eating disorders, 238
Economics of Obesity, The: A Report on the Workshop Held at USDA’s Economic Research Service (Philipson, Dai, Helmchen, Variyam), 15
Edamame and Green Bean Salad, 197
Eggs
Egg Drop Soup, 159, 186
heart disease and, 115
Vegetable Omelet, 165, 168
Emotional eating, 18, 20
Energy, 19–20
BDNF and, 54
food availability and, 14
increase in, 49–50, 50, 91–92, 94, 125
metabolism and, 241
vegetables and, 125
Equipment, 88
blender, 154
collapsible steamer rack, 155
food processor, 155
kitchen scale, 155
large spoons, 155
measuring cups, 155
measuring spoons, 155
plastic or wooden spatulas, 155
salad spinner, 155
Exercise, 4–5, 7
in Alternate-Day Diet implementation, 87–95, 245
BMI and, 10
cardio training for, 88–93
diseases and, 87–88
as down days strategy, 143–45
energy for, 91–94
excuses about, 94–95
joy and, 92–93
muscle-building from, 88–90
reasons for, 95
strength training in, 88–91
synergy and, 94
time for, 94–95
weight training for, 93
Family lifestyle, 245
Fasting
Alternate-Day Diet compared to,
229–30
good cholesterol and, 33–34
Fatigue
in afternoon, 124
dehydration for, 84
diet fatigue, 135, 243
Fats, 6, 19–20, 34
aging and, 64–65
calories of, 140
heart disease and, 102–3
monounsaturated, 101–3
omega-3 fatty acids and, 119
polyunsaturated, 101–3
saturated, 100–103
trans, 101–2
Fiber, 105
insoluble, 104, 106
soluble compared to insoluble, 104
Fish and seafood, 113, 119, 204
Broiled Halibut and Cherry Tomatoes Florentine, 160, 203
Crab Cakes on Greens with Green Beans and Tomatoes, 162, 201–2
Diced Apple and Tuna Salad with Lettuce and Cucumber Wedges,
160, 196
Grilled Fish with Papaya-Bell Pepper Salsa, 164, 207
Mixed Seafood in Tomato Broth,
184–85
Pink Salmon Spread, 174
Roasted Salmon, Asparagus, Bell Pepper, and Mushrooms, 158, 208
Seared Scallops in Tarragon Sauce, 161, 210–11
Soft Fish Tacos, 165, 205
Trout with Capers and Lemon, 159, 206
Vegetable-Topped Fish in the Microwave, Mexican-Style, 163, 209
5/2 diet, 243
Flavor, 152–53
Flavor Point Diet, The, 23
Fontana, Luigi, 8–10
Food availability
brain and, 15, 17
consumption quantity and, 15–16
as dietary truth, 14–16, 16, 22–23
in diet success and failure, 22–23
economy for, 15–16
energy and, 14
mindless eating and, 16, 16
Food labels, 82–83
Food Processor, Version 8.1, 167
France, 12–13
Free radicals
DNA and, 116
inflammation and, 30, 33, 33
instability of, 30
Free Radical Theory of Aging, 29–30
French Women Don’t Get Fat
(Guiliano), 12
Frequently asked questions, 229–46
Froy, Oren, 148
Fruits and vegetables. See also specific fruits and vegetables
cancer related to, 7, 9
diseases and, 108–9
heart disease and, 9
optimal nutrition and, 108–9
variety for, 108–9
Garbanzo Bean-Spinach Salad,
165, 192
Genes, 58, 60. See also specific genes
Ghrelin, 17–18, 148
Glycemic index
for carbohydrates, 103–4, 108
high ratings on, 103
Glycemic load, 106–8
Goat Cheese-Stuffed Endive with Fresh Tomatoes, 160, 176
Good cholesterol (HDL), 33–34, 102
Grains, 104–5
Greens, 138
Crab Cakes on Greens with Green Beans and Tomatoes, 162, 201–2
Garbanzo Bean-Spinach Salad, 165
Mixed Greens Tossed with Noodles, 159, 200
Spinach-Couscous Salad, 162
White Bean and Greens Soup, 179
Grilled Fish with Papaya-Bell Pepper Salsa, 164, 207
Grilled Pork Tenderloin, Onion, and Bell Peppers, 161, 221–22
Guarente, Leonard, 58–59, 65
Guiliano, Mireille, 12
Harman, Denham, 29–30
Harris-Benedict equation, 75
Harris-Benedict margin of error, 75–78
Harvard School of Public Health,
5–6, 106
HDL (good cholesterol), 33–34, 102
Health Professionals Follow-Up Study, 116
Healthspan, 8
Heart disease, 9
diet and, 38–39, 98–99
dietary contributors to, 98, 115
eggs and, 115
fats and, 102–3
homocysteine and, 117
nitrotyrosine related to, 51–52, 52
omega-3 fatty acids and, 119
red wine and, 65
weight loss and, 7
Heel spur, 43–44
Hellerstein, Marc, 28–29
Helmchen, Lorens, 15
Herbed Sun-Dried Tomato Yogurt
Dip, 175
High-fat, high-sugar foods, 19–20, 106–7
Homocysteine, 117
Hormones, 17–19. See also specific hormones
Hunger, 47, 48
appetite compared to, 17–18
breakfast and, 240
ketosis and, 112–13
pleasure related to, 18
Hydration, 85, 86, 233
bottled water, 87
caffeine and, 86
coffee and, 86
milk and, 87
need for, 83–84
nondiet soda and, 84
plant-based foods and, 87
sparkling water for, 87
tea and, 86
thirst and, 84
Hypertension, 131
Hypoglycemia (low blood sugar), 232–33
Infectious disease, 39
Inflammation
anti-inflammation, 53–54, 56
free radicals and, 30, 33, 33
SIRT1 and, 63–65
Ingram, Donald, 25–26
Insoluble fiber, 104, 106
Insulin levels, 148–49
decrease in, 26, 44–45
Italian Summer Squash Soup, 164, 182
Jenkins, David, 103
Jicama, Orange, and Arugula Salad,
163, 198
Journal of the American Medical Association, 10
Journal writing, 78–80, 82, 131–32
Judy’s Down-Day Salad, 190
Ketosis, 112–13, 236
Kluger, Jeffrey, 17–18
Knäuper, Bärbel, 21
Konjac, 189
Laub, D. R., 36, 38
LDL (bad cholesterol), 32, 33, 54–55,
100–102
Legumes, 109
Lemon grass, 188
Lemony Hummus, 173
Life insurance companies, 7, 9–10
Lifespan, 8. See also Longevity
Light, blue, 149–50
Lily family, 109
Longevity, 3–4, 9. See also Aging
indicators of, 26
research on, 7–8, 25–29, 34–39, 37, 56, 65–70
resveratrol for, 65–68
SIRT1 and, 61–63
stress recovery related to, 26–28, 27
survival curve on, 37, 37–38
weight loss and, 7
Longevity Diet, The (Walford, L., and Delaney), 10–11
Low blood sugar (hypoglycemia), 232–33
Lunch, 240–41. See also Down days
Lyon Diet Heart Study, 102–3
Macular degeneration, 117
Margarine, 101–2
Mattson, Mark, 25–28, 34, 52–53
Mayo Clinic, 112
McCay, Cline, 3–4
McDonald’s, 12
McGuinness, Owen, 149
Meal-replacement shake, 125–26, 143,
240–41
for down days, 122–23
optimal use of, 123
reasons for, 122–23
Measuring tools, 83
Medications, 234
Mediterranean-type diet, 102–3
Melatonin, 147–50
Melons, 108
Melon Refresca, 177
Memory, 51. See also Alzheimer’s disease
Metabolism
calories and, 135, 241
energy and, 241
RMR, 74–77
SIRT1 on, 64–65
Metropolitan Life Insurance Company, 9–10
Mindless Eating (Wansink), 16
Miskin, Ruth, 148
Mitochondria, 69–70
Mixed Greens Tossed with Noodles, 159, 200
Mixed Seafood in Tomato Broth, 184–85
Monkeys, rhesus, 4
Mood, 125. See also Energy
in Alternate-Day Diet, 49–50, 50
Motor function, 69
Muscles, 88–90, 235–36
Mushrooms, 138, 158, 208, 222–23
National Center for Health Statistics, 10
National Institute on Aging, 25–29
National Weight Control Registry, 23–24, 77, 240
NF-kappa B. See Inflammation
Nitrotyrosine, 51–52, 52
Nurses’ Health Study, 116
Nutrient-density, 6
Nutritional effects, 5
Obesity, 15
cognitive function related to, 68
fat and sugar in, 6
French women and, 12–13
international prevalence of, 12–13
rise in, 10, 12–13
Omnivore’s Dilemma, The (Pollan), 15–16
Onions
Chicken with Pineapple, Bell Peppers, and Onions, 163, 213–14
Grilled Pork Tenderloin, Onion, and Bell Peppers, 161, 221–22
Optimal nutrition, 99
bottom line about, 120
carbohydrates and, 103–6
CRON, 3–5, 9–11, 25–29, 34–40
dietary supplements and, 116–20
fats and, 100–103
fruits and vegetables and, 108–9
glycemic load and, 106–8
meals with, 113–15
proteins and, 110–14
Oranges, 163, 198
Oxidative stress
aging and, 29–32, 33
alternate-day feeding and, 29–31
in asthma study, 51–53, 52
telomeres and, 31
Panda, Satchidananda, 148
Partridge, Linda, 56
Pasta. See also Shirataki tofu noodles
Asian Chicken Noodle Soup, 158, 187
konjac for, 189
Mixed Greens Tossed with Noodles, 159, 200
Spinach-Couscous Salad, 162, 199
Peak expiratory flow (PEF), 48, 49
Peas, 138, 161, 185
PEF. See Peak expiratory flow
Peppers, 138
Caribbean Black Bean Soup, 163, 183
Chicken with Pineapple, Bell Peppers, and Onions, 163, 213–14
Grilled Fish with Papaya-Bell Pepper Salsa, 164, 207
Grilled Pork Tenderloin, Onion, and Bell Peppers, 161, 221–22
Roasted Salmon, Asparagus, Bell Pepper, and Mushrooms, 158, 208
Tomato and Roasted Bell Pepper Soup, 158, 181
Turkey-Stuffed Bell Peppers with an Italian Accent, 218–19
Philipson, Tomas, 15
Pineapple, 163, 213–14
Pink Salmon Spread, 174
Pleasure, 20
hunger related to, 18
Pollan, Michael, 15–16
Pork, 161, 221–22
Poultry, 113
Asian Chicken Noodle Soup, 158, 187
Chicken with Artichoke Hearts Italiano, 160, 211–12
Chicken with Pineapple, Bell Peppers, and Onions, 163, 213–14
Creamy Turkey Meatballs in Creamy Yogurt Sauce, 162, 216–17
Sesame-Crusted Baked Chicken Breasts on Napa Cabbage, 59, 214–15
Shredded Chicken and Vegetables in Lettuce Leaf Cups, 164, 212–13
Turkey and White Bean Chili, 158, 220
Turkey Cutlets with Thyme-Mustard Sauce, 162, 217–18
Turkey-Stuffed Bell Peppers with an Italian Accent, 218–19
PPAR-gamma, 64–65
Proteins
Atkins Diet and, 111–13
calories of, 139
in dairy products, 113
as down days strategy, 143
guidelines about, 110, 113
NF-kappa B, 63–64
optimal nutrition and, 110–14
plant, 113–4
sides with, 113–14
sources of, 110, 113–14
soy, 110–11
Quality of life, 48–49, 80
Ravussin, Eric, 40–41, 60–63, 134–35
Recipes, 152–53. See also specific recipes
nutritional analysis of, 167
Renaud, Serge, 65
Research, 231–32. See also specific health conditions
on alternate-day feeding, 25–29, 34–41
on BMI, 7–11
on body fat reduction, 34
on calorie-density, 6
on CR, 3–5, 9–10, 25–29, 34–40
on CRON, 3–5, 9–10
on fasting and good cholesterol, 33–34
on heart disease and fats, 102–3
on longevity, 7–8, 25–29, 34–39, 37, 56, 65–70
on maintenance, 23
on meal replacements, 22
Resting metabolic rate (RMR)
calculation of, 75
definition of, 74
margin of error and, 76–77
Restrainers, 133
Resveratrol, 66
mitochondria and, 69–70
motor function and, 69
in red wine, 65
SIRT1 and, 67
weight and, 68–69
Revista Clinica Española, 23
RMR. See Resting metabolic rate
Roasted Salmon, Asparagus, Bell Pepper, and Mushrooms, 158, 208
Rolls, Barbara, 6, 18
Romaine Hearts with Buttermilk Dressing, 164, 194
Salads, 157
Broccoli Summer Salad, 195
Crab Cakes on Greens with Green Beans and Tomatoes, 162, 201–2
Diced Apple and Tuna Salad with Lettuce and Cucumber Wedges, 160, 196
Edamame and Green Bean Salad, 197
Garbanzo Bean-Spinach Salad, 165, 192
Jicama, Orange, and Arugula Salad, 163, 198
Judy’s Down-Day Salad, 190
Mixed Greens Tossed with Noodles, 159, 200
Romaine Hearts with Buttermilk Dressing, 164, 194
Spinach-Couscous Salad, 162, 199
Watermelon and Tomato Salad with Goat Cheese, 191
White Bean-Artichoke Heart Salad, 161, 193
Salmon, 139, 152, 158, 174, 208
Sauces. See Spreads and sauces
Seafood. See Fish and seafood
Seared Scallops in Tarragon Sauce, 161, 210–11
Self-monitoring
in Alternate-Day Diet implementation, 78–82, 81, 85
down days and, 78
food log for, 78–79, 85
for health issue improvements, 79–80, 82
scale for, 78–79
as self-awareness, 80, 82
Sensory-specific satiety, 18
Sesame-Crusted Baked Chicken Breasts on Napa Cabbage, 159, 214–15
Seventh-day Adventist women, 111
Shangri-La Diet, The, 23
Shellfish, 139, 204. See also Fish and seafood
Shirataki tofu noodles
Asian Chicken Noodle Soup, 158, 187
Chinese Vegetables with Shirataki Tofu Noodles, 227
Pasta Carbonara with Shirataki Tofu Noodles, 225–26
Vegetable Stir-Fry, 223–24
Shredded Chicken and Vegetables in Lettuce Leaf Cups, 164, 212–13
Side effects, 234–35
Sinclair, David, 59, 61, 65–70
SIR2, 58
SIRT1, 62, 134, 232, 235, 242
on aging, 64–65
cell suicide and, 59, 61
existence of, 59
function of, 58
inflammation and, 63–65
longevity and, 61–63
on metabolism, 64–65
NAD+ with, 61
resveratrol and, 67
Sirtris, 70
Slate, 10–11
Smoothies, 172
Banana-Raspberry Smoothie, 162, 171
Blueberry-Tofu Smoothie, 164, 170–71
Strawberry-Yogurt Smoothie, 170
Snacks, 141–42, 157
Soft Fish Tacos, 165, 205
Soluble fiber, 104
Soups
Asian Chicken Noodle Soup, 158, 187
Asparagus, Carrot, and Peas in Broth, 161, 185
Caribbean Black Bean Soup, 163, 183
Creamy Broccoli-Cheese Soup, 164, 180
Creamy Cauliflower Soup, 158, 163, 178
Egg Drop Soup, 159, 186
Italian Summer Squash Soup, 164, 182
Mixed Seafood in Tomato Broth, 184–85
Tomato and Roasted Bell Pepper Soup, 158, 181
Turkey and White Bean Chili, 158, 220
Vietnamese Soup, 160, 188
White Bean and Greens Soup, 179
South Beach Diet, 112
Soy, 110–11. See also Shirataki tofu noodles; Tofu
Edamame and Green Bean Salad, 197
Spanish study, 34–40
Spinach, 138
Garbanzo Bean-Spinach Salad, 165, 192
Spinach-Couscous Salad, 162, 199
Sports, 91
Spreads and sauces
Creamy Turkey Meatballs in Creamy Yogurt Sauce, 162, 216–17
Grilled Fish with Papaya-Bell Pepper Salsa, 164, 207
Herbed Sun-Dried Tomato Yogurt Dip, 175
Lemony Hummus, 173
Pink Salmon Spread, 174
Romaine Hearts with Buttermilk Dressing, 164, 194
Seared Scallops in Tarragon Sauce, 161, 210–11
Turkey Cutlets with Thyme-Mustard Sauce, 162, 217–18
Zucchini Ribbons with No-Cook Tomato Sauce, 224–25
Squash, 108, 138
Italian Summer Squash Soup, 164, 182
Zucchini Ribbons with No-Cook Tomato Sauce, 224–25
Strawberry-Yogurt Smoothie, 170
Strength training
cardio training compared to, 88–91
equipment for, 88
muscle failure in, 89
muscle mass maintenance from, 90
routine for, 89–90
trainer for, 89
Stress, 26–28, 27. See also Oxidative stress
Stress response, 60
Stroke, 26–27
diet and, 98–99
free radicals and inflammation in, 33, 33
resveratrol related to, 66
Sugar, 6
addiction to, 20
high-fat, high-sugar foods, 19–20, 106–7
low blood sugar, 232–33
Summer, Warren, 46
Taste, 17, 74, 123
Tea, 86
Telomeres, 31
Thomas, Edwin, 80, 82
Time magazine, 17–18
Tofu, 110–11, 139, 164, 170–71. See also Shirataki tofu noodles
Tomatoes, 138
Broiled Halibut and Cherry Tomatoes Florentine, 160, 203
Crab Cakes on Greens with Green Beans and Tomatoes, 162, 201–2
Goat Cheese-Stuffed Endive with Fresh Tomatoes, 160, 176
Herbed Sun-Dried Tomato Yogurt Dip, 175
Mixed Seafood in Tomato Broth,
184–85
Tomato and Roasted Bell Pepper Soup, 158, 181
Watermelon and Tomato Salad with Goat Cheese, 191
Zucchini Ribbons with No-Cook Tomato Sauce, 224–25
Tourette’s syndrome, 80, 82
Trainer, 93
Trout with Capers and Lemon, 159, 206
Tumor necrosis factor-alpha, 53–54
Turkey, 139
Creamy Turkey Meatballs in Creamy Yogurt Sauce, 162, 216–17
Turkey and White Bean Chili, 158, 220
Turkey Cutlets with Thyme-Mustard Sauce, 162, 217–18
Turkey-Stuffed Bell Peppers with an Italian Accent, 218–19
Up days, 97, 115
calories and, 243–44
carbohydrates on, 244–45
compliance on, 127
CR on, 136
expectations on, 128–29
food choices on, 129, 135
pride in, 128–29
restraining on, 127–28
Vallejo, Eduardo Arias, 34–40, 56
Variyam, Jayachandran N., 15
Vegetables. See also specific recipes
calories of, 137–38
energy and, 125
Vegetable Stir-Fry, 223–24
Vegetable-Stuffed Portobello Mushrooms, 222–23
Vegetable-Topped Fish in the Microwave, Mexican-Style, 163, 209
Vegetarian, 113. See also Salads
Don’s Stir-Fry, 228
Mixed Greens Tossed with Noodles, 159, 200
Vegetable Stir-Fry, 223–24
Zucchini Ribbons with No-Cook Tomato Sauce, 224
Vietnamese Soup, 160, 188
Visualization, 126
Vitamin B, 117
Vitamin D, 117–18
Vitamin E, 116
Vitamins. See also specific vitamins
deficiency of, 239
from foods, 116
high doses of, 117
Volkow, Nora D., 107
Volumetrics (Rolls), 6
Walford, Lisa, 10–11
Walford, Roy, 3–5, 11
Walking, 90–93
Wansink, Brian, 15–16
Watermelon and Tomato Salad with Goat Cheese, 191
Weighing, 132
Weight, 4
resveratrol and, 68–69
Willett on, 5, 7, 9
Weight cycling, 236–38
Weight loss, 7, 246
on Alternate-Day Diet, 128
Alternate-Day Diet and, 92–93,
128, 130
in asthma study, 54
on Biosphere 2, 5
down days and, 130
health compared to, 97
long-term study on, 81, 81
metabolism in, 135
personal experience with, 40–42
SIRT1 and, 64–65
Westphal, Christoph, 70
White Bean and Greens Soup, 179
White Bean-Artichoke Heart Salad,
161, 193
Whole grains, 104–5
Willett, Walter, 106, 110, 115
on diet and disease, 98–99
on weight, 5, 7, 9
Willpower, 40–41
Yoffe, Emily, 10–11
Yogurt
Creamy Turkey Meatballs in Creamy Yogurt Sauce, 162, 216–17
Herbed Sun-Dried Tomato Yogurt
Dip, 175
Strawberry-Yogurt Smoothie, 170
Yo-yo dieting, 236–38
Zucchini, 138
Zucchini Ribbons with No-Cook Tomato Sauce, 224–25