References

Introduction

Buettner D. The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest. Washington, DC: National Geographic Society, 2008. www.bluezones.com

Covey SR. The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change. New York: Free Press, 2004.

Housman J, Dorman S. The Alameda County study: A systematic, chronological review. American Journal of Health Education. 2005; 36: 302–308.

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Nelson M, Ackerman J. The Social Network Diet: Change Yourself, Change the World. Campbell, CA: FastPencil Premiere, 2011.

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U.S. Department of Agriculture. MyPlate. www.ChooseMyPlate.gov

U.S. Department of Health and Human Services. National Heart, Lung and Blood Institute. Guide to Behavior Change. www.nhlbi.nih.gov

Get Cooking

Chen RCY, Lee MS, Chang YH, Wahlqvist ML. Cooking frequency may enhance survival in Taiwanese elderly. Public Health Nutrition. 2012; 15: 1142–1149.

Cutler DM, Glaeser EL, Shapiro JM. Why have Americans become more obese? Journal of Economic Perspective. 2003; 17: 93–118.

Lichtenstein AH, Ludwig DS. Bring back home economics education. Journal of the American Medical Association. 2010; 303: 1857–1858.

Poti JM, Popkin BM. Trends in energy intake among US children by eating location and food source, 1977–2006. Journal of the American Dietetic Association. 2011; 111: 1156–1164.

Todd JE, Mancino L, Lin BH. The impact of food away from home on adult diet quality. Advances in Nutrition. 2011; 2: 442–443.

Breakfast Daily

Barton BA, Eldridge AL, Thompson D, Affenito SG, Striegel-Moore RH, Franko DL, Albertson AM, Crockett SJ. The relationship of breakfast and cereal consumption to nutrient intake and body mass index: The National Heart, Lung, and Blood Institute Growth and Health Study. Journal of the American Dietetic Association. 2005; 105: 1383–1389.

Berkey CS, Rockett HR, Gillman MW, Field AE, Colditz GA: Longitudinal study of skipping breakfast and weight change in adolescents. International Journal of Obesity and Related Metabolic Disorders. 2003; 27: 1258–1266.

Blom WA, Lluch A, Stafleu A, Vinoy S, Holst JJ, Schaafsma G, Hendriks HF. Effect of a high-protein breakfast on the postprandial ghrelin response. American Journal of Clinical Nutrition. 2006; 83: 211–220.

Cho S, Dietrich M, Brown CJ, Clark CA, Block G. The effect of breakfast type on total daily energy intake and body mass index: Results from the Third National Health and Nutrition Examination Survey (NHANES III). Journal of the American College of Nutrition. 2003; 22: 296–302.

Deshmukh-Taskar PR, Nicklas TA, O’Neil CE, Keast DR, Dadcliffe JD, Cho S. The relationship of breakfast skipping and type of breakfast consumption with nutrient intake and weight status in children and adolescents: The National Health and Nutrition Examination Survey 1999–2006. Journal of the American Dietetic Association. 2010; 110: 869–878.

Huang CJ, Hu HT, Fan YC, Liao YM, Tsai PS. Associations of breakfast skipping with obesity and health-related quality of life: Evidence from a national survey in Taiwan. International Journal of Obesity. 2010; 34: 720–725.

Jakubowicz D, Froy O, Wainstein J, Boaz M. Meal timing and composition influence ghrelin levels, appetite scores and weight loss maintenance in overweight and obese adults. Steroids, 2012; 77: 323–331.

Ma Y, Bertone ER, Stanek EJ, Reed GW, Hebert JR, Cohen NL, Merriam PA, Ockene IS. Association between eating patterns and obesity in a free-living US adult population. American Journal of Epidemiology. 2003; 158: 85–92.

National Weight Control Registry. http://www.nwcr.ws

Rampersaud GC, Pereira MA, Girard BL, Adams J, Metzl JD. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. Journal of the American Dietetic Association. 2005; 105: 743–760.

Ratliff J, Leite JO, de Ogburn R, Puglisi MJ, VanHeest J, Fernandez ML. Consuming eggs for breakfast influences plasma glucose and ghrelin, while reducing energy intake during the next 24 hours in adult men. Nutrition Research. 2010; 30: 96–103.

Smith KJ, Gall SL, McNaughton SA, Blizzard L, Dwyer T, Venn AJ. Skipping breakfast: Longitudinal associations with cardiometabolic risk factors in the Childhood Determinants of Adult Health Study. American Journal of Clinical Nutrition. 2010; 92: 1316–1325.

Song WO, Chun OK, Obayashi S, Cho S, Chung CE. Is consumption of breakfast associated with body mass index in US adults? Journal of the American Dietetic Association. 2005; 105: 1373–1382.

Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. Egg breakfast enhances weight loss. International Journal of Obesity. 2008; 32: 1545–1551.

Wyatt HR. Long-term weight loss and breakfast in subjects of the National Weight Control Registry. Obesity Research. 2002; 10: 78–82.

Go For Whole Grains

Aune D, Chan DS, Lau R, Vieira R, Greenwood DC, Kampman E, Norat T. Dietary fibre, whole grains, and risk of colorectal cancer: Systematic review and dose-response meta-analysis of prospective studies. British Medical Journal. 2011; 343: d6617.

Cleveland LE, Moshfegh AJ, Albertson AM, Goldman JD. Dietary intake of whole grains. Journal of the American College of Nutrition. 2000; 19: 331S–338S.

de Munter JS, Hu FB, Spiegelman D, Franz M, van Dam RM. Whole grain, bran, and germ intake and risk of type 2 diabetes: A prospective cohort study and systematic review. PLoS Medicine. 2007; 4: e261.

Giacco R, Della Pepa G, Luongo D, Riccardi G. Whole grain intake in relation to body weight: From epidemiological evidence to clinical trials. Nutrition, Metabolism and Cardiovascular Diseases. 2011; 21: 901–908.

Jonnalagadda SS, Harnack L, Liu RH, McKeown N, Seal C, Liu S, Fahey GC. Putting the whole grain puzzle together: Health benefits associated with whole grains. Journal of Nutrition. 2011; 141: 1011S–1022S.

Mancino L, Kuchler F, Leibtag E. Getting consumers to eat more whole-grains: The role of policy, information, and food manufacturers. Food Policy. 2008; 33: 489–496.

Mellen PB, Walsh TF, Herrington DM. Whole grain intake and cardiovascular disease: A meta-analysis. Nutrition, Metabolism and Cardiovascular Diseases. 2008; 18: 283–290.

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Whole Grains Council. www.wholegrainscouncil.org

Get Moving

Beers EA, Roemmich JN, Epstein LH, Horvath PJ. Increasing passive energy expenditure during clerical work. European Journal of Applied Physiology. 2008; 103: 353–360.

Belloc N, Breslow L. Relationship of physical health status and health practices. Preventive Medicine. 1972; 1: 409–421.

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Bravata DM, Smith-Spangler C, Sundaram V, Gienger A, Lin ND, Lewis R, Stave CD, Olkin I, Sirard JR. Using pedometers to increase physical activity and improve health: A systematic review. Journal of the American Medical Association. 2007; 298: 2296–2304.

Breslow L, Enstrom J. Persistence of health habits and their relationship to mortality. Preventive Medicine. 1980; 9: 469–483.

Eichenberger E, Colombani PC, Mettler S. Effects of 3-week consumption of green tea extracts on whole-body metabolism during cycling exercise in endurance-trained men. International Journal for Vitamin and Nutrition Research. 2009; 79: 24–33.

Fu J. Effect on antioxidative capacity of California almond supplementation in elite Chinese cycling. Medicine & Science in Sports & Exercise. 2009; 41: 2.

Holthusen J, Porcari J, Foster C, Doberstein S, Anders M. Effective hooping: Workout or child’s play? American Council on Exercise. www.acefitness.org

Hulmi JJ, Lockwood CM, Stout JR. Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism. 2010; 7: 51.

Kammer L, Ding Z, Wang B, Hara D, Liao YH, Ivy JL. Cereal and nonfat milk support muscle recovery following exercise. Journal of the International Society of Sports Nutrition. 2009; 6: 11.

Karfonta KE, Lunn WR, Colletto MR, Anderson JH, Rodriguez NR. Chocolate milk enhances glycogen replenishment after endurance exercise in moderately trained males. Medicine and Science in Sports and Exercise. 2006; 42: S64.

Karp JH, Johnston JD, Tecklenburg S, Mickleborough TD, Fly AD, Stager JM. Chocolate milk as a post-exercise recovery aid. International Journal of Sport Nutrition and Exercise Metabolism. 2006; 16: 78–91.

Kuehl KS, Perrier ET, Elliot DL, Chesnutt JC. Efficacy of tart cherry juice in reducing muscle pain during running: A randomized controlled trial. Journal of the International Society of Sports Nutrition. 2010; 7: 17.

Patel AV, Bernstein L, Deka A, Feigelson HS, Campbell PT, Gapstur SM, Colditz GA, Thun MJ. Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults. American Journal of Epidemiology. 2010; 172: 419–429.

Saat M, Singh R, Sirisinghe RG, Nawawi M. Rehydration after exercise with fresh young coconut water, carbohydrate-electrolyte beverage and plain water. Journal of Physiological Anthropology and Applied Human Science. 2002; 21: 93–104.

U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans. www.health.gov/PAGuidelines

Zahour K, Porcari J. Casual and comfortable clothing workdays promote increased physical activity. American Council on Exercise. www.acefitness.org

Veggie Up

Environmental Working Group 2012 Shopper’s Guide to Pesticides in Produce. http://www.ewg.org/foodnews/summary/

He FJ, Nowson CA, Lucas M, MacGregor GA. Increased consumption of fruit and vegetables is related to reduced risk of coronary heart disease: Meta-analysis of cohort studies. Journal of Human Hypertension. 2007; 21: 717–728.

He FJ, Nowson CA, MacGregor GA. Fruit and vegetable consumption and stroke: Meta-analysis of cohort studies. Lancet. 2006; 367: 320–326.

Hyson DA. Fruits, Vegetables, and Health: A Scientific Overview, 2011. Produce for Better Health Foundation, 2011. www.pbhfoundation.org

Key T. Fruit and vegetables and cancer risk. British Journal of Cancer. 2011; 104: 6–11.

State of the Plate: 2010 Study on America’s Consumption of Fruits and Vegetables, 2010. Produce for Better Health Foundation. www.pbhfoundation.org

U.S. Department of Agriculture. MyPlate. www.ChooseMyPlate.gov

Zeinstra GG, Koelen MA, Kok FJ, de Graaf C. The influence of preparation method on children’s liking for vegetables. Food Quality and Preference. 2010; 21: 906–914.

Eat More Fish

American Heart Association. Fish 101. www.heart.org

Belin RJ, Greenland P, Martin L, Oberman A, Tinker L, Robinson J, Larson J, Van Horn L, Lloyd-Jones D. Fish intake and the risk of incident heart failure: The Women’s Health Initiative. Circulation. 2011; 110. 960450.

Blue Ocean Institute. www.blueocean.org

Danaei G, Ding EL, Mozaffarian D, Taylor B, Rehm J, Murray CJ, Ezzati M. The preventable causes of death in the United States: Comparative risk assessment of dietary, lifestyle, and metabolic risk factors. PLoS Medicine. 2009; 6: e1000058.

De-coding Seafood Eco-labels: Why We Need Public Standards. Washington, DC: Food & Water Watch, 2010. www.foodandwaterwatch.org

Friend of the Sea. www.friendofthesea.org

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press, 2002.

Kris-Etherton PM, Harris WS, Appel LJ. AHA Scientific Statement: Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002; 106: 2747–2757.

Marine Stewardship Council. www.msc.org

Monterey Bay Aquarium Seafood Watch. www.seafoodwatch.org

Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: Evaluating the risks and the benefits. Journal of the American Medical Association. 2006; 296: 1885–1899.

Nahab F, Le A, Judd S, Frankel MR, Ard J, Newby PK, Howard VJ. Racial and geographic differences in fish consumption. The Regards Study. Neurology. 2011; 76: 154–158.

National Marine Fisheries Service, National Oceanic and Atmospheric Administration. Fish Watch. www.nmfs.noaa.gov/fishwatch

Dietary Guidelines for Americans, 2010. www.dietaryguidelines.gov

Eat More Healthy Fats

American Heart Association. Know Your Fats. www.heart.org

Akbaraly TN, Ferrie JE, Berr C, Brunner EJ, Head J., Marmot MG, Singh-Manoux A, Ritchie K, Shipley MJ, Kivimaki M. Alternative Healthy Eating Index and mortality over 18 y of follow-up: Results from the Whitehall II cohort. American Journal of Clinical Nutrition. 2011; 94: 247–253.

Banel DK, Hu FB. Effects of walnut consumption on blood lipids and other cardiovascular risk factors: A meta-analysis and systematic review. American Journal of Clinical Nutrition. 2009; 90: 1–8.

Brown MJ, Ferruzzi MG, Nguyen ML, Cooper DA, Eldridge AL, Schwartz SJ, White WS. Carotenoid bioavailability is higher from salads ingested with full-fat than with fat-reduced salad dressings as measured with electrochemical detection. American Journal of Clinical Nutrition. 2004; 80: 396–403.

Gillingham LG, Harris-Janz S, Jones PJ. Dietary monounsaturated fatty acids are protective against metabolic syndrome and cardiovascular disease risk factors. Lipids. 2011; 46: 209–228.

Hu FB, Manson JE, Willett WC. Types of dietary fat and risk of coronary heart disease: A critical review. Journal of the American College of Nutrition. 2001; 20: 5–19.

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press, 2002.

Kris-Etherton PM, Hu FB, Ros E, Sabaté J. The role of tree nuts and peanuts in the prevention of coronary heart disease: Multiple potential mechanisms. Journal of Nutrition. 2008; 138: 1746S–1751S.

Sabate J. Ang Y. Nuts and health outcomes: New epidemiologic evidence. American Journal of Clinical Nutrition. 2009; 89: 1643S–1648S.

Unlu NZ, Bohn T, Clinton SK, Schwartz SJ. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. Journal of Nutrition. 2005; 135: 431–436.

U.S. Department of Agriculture, U.S. Department of Health and Human Services. Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010. www.dietaryguidelines.gov

Go Meatless

Bernstein AM, Sun Q, Hu FB, Stampfer MJ, Manson JE, Willet WC. Major dietary protein sources and risk of coronary heart disease in women. Circulation. 2010; 122: 876–883.

Blatner DJ. The Flexitarian Diet. New York: McGraw Hill, 2009.

Craig WJ, Mangels AR, American Dietetic Association. Position of the American Dietetic Association: Vegetarian diets. Journal of the American Dietetic Association. 2009; 109: 1266–1282.

Farmer B, Larson BT, Fulgoni VL, Rainville AJ, Liepa GU. A vegetarian dietary pattern as a nutrient-dense approach to weight management: An analysis of the National Health and Nutrition Examination Survey 1999-2004. Journal of the American Dietetic Association. 2011; 111: 819–827.

Lea EJ, Crawford D, Worsley A. Public views of the benefits and barriers to the consumption of a plant-based diet. European Journal of Nutrition. 2006; 60: 828–837.

Meatless Monday. www.meatlessmonday.com

Sabaté J. The contribution of vegetarian diets to health and disease. A paradigm shift? American Journal of Clinical Nutrition. 2003; 78: 502S–507S.

Schösler H, Boer JD, Boersema JJ. Can we cut out the meat of the dish? Constructing consumer-oriented pathways towards meat substitution. Appetite. 2011; 58: 39–47.

U.S. Department of Agriculture. MyPlate. www.ChooseMyPlate.gov

Get Stronger

American College of Sports Medicine, American Dietetic Association, Dietitians of Canada. Joint position statement: Nutrition and athletic performance. Medicine and Science in Sports and Exercise. 2009; 41: 709–731. www.acsm.org

Ciccolo JT, Dunsiger SI, Williams DM, Bartholomew JB, Jennings EG, Ussher MH, Kraemer WJ, Marcus BH. Resistance training as an aid to standard smoking cessation treatment: A pilot study. Nicotine and Tobacco Research. 2011; 13: 756–760.

Glass SC. Effect of a learning trial on self-selected resistance training load. Journal of Strength and Conditioning. 2008; 22–1025–1029.

Glass SC, Stanton DR. Self-selected resistance training intensity in novice weightlifters. Journal of Strength and Conditioning. 2004; 18: 324–7.

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: National Academies Press, 2002.

Nelson M. Strong Women Stay Young. New York: Bantam Books, 2000. www.strongwomen.com

Nielsen survey. Research proves power of group fitness. www.lesmills.com

Porcari J, Hendrickson K, Foster C, Anders M. Drop and give me 20! American Council on Exercise. www.acefitness.org

Schnettler C, Porcari J, Foster C, Anders M. Kettlebells: Twice the results in half the time? American Council on Exercise. www.acefitness.org

U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans. www.health.gov/PAGuidelines

Eat Less Salt

Appel LJ, Brands MW, Daniels SR, Karanja N, Elmer PJ, Sacks FM. Dietary approaches to prevent and treat hypertension: A scientific statement from the American Heart Association. Hypertension. 2006; 47: 296–308.

Appel LJ, Frohlich ED, Hall JE, Pearson TA, Sacco RL, Seals DR, Sacks FM, Smith SC, Vafiadis DK, Van Horn L. The importance of population-wide sodium reduction as a means to prevent cardiovascular disease and stroke: A call to action from the American Heart Association. Circulation. 2011; 123: 1138–1143.

Appel LJ, Moore TJ, Obarzanek E, Vollmer WM, Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH, Karanja N, Simons-Morton D, McCullough M, Swain J, Steele P, Evans MA, Miller ER, Harsha DW for the DASH Collaborative Research Group. A clinical trial of the effects of dietary patterns on blood pressure. New England Journal of Medicine. 1997; 336: 1117–1124.

Centers for Disease Control and Prevention, Morbidity and Mortality Weekly Report. Sodium Intake Among Adults—United States, 2005−2006. Journal of the American Medical Association. 2010; 304: 738–740.

Duyff RL, Mount JR, Jones JB. Sodium reduction in canned beans after draining, rinsing. Journal of Culinary Science and Technology. 2011; 9: 106–112.

Graudal NA, Hubeck-Graudal T, Jurgens G. Effects of a low-sodium diet vs. high-sodium diet on blood pressure, renin, aldosterone, catecholamines, cholesterol, and triglyceride (Cochrane review). American Journal of Hypertension. 2012; 25: 1–15.

He FJ, MacGregor GA. Salt reduction lowers cardiovascular risk: Meta-analysis of outcome trials. Lancet. 2011; 378: 380–382.

Institute of Medicine, Food and Nutrition Board. Strategies to Reduce Sodium Intake in the United States. Washington, DC: National Academies Press, 2010.

Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: National Academies Press, 2004.

Stolarz-Skrzypek K, Kuznetsova T, Thijs L, Tikhonoff V, Seidlerova J, Richart T, Jin Y, Olszanecka A, Malyutina S, Casiglia E, Filipovsky J, Kawecka-Jaszcz K, Nikitin Y, Staessen JA. Fatal and nonfatal outcomes, incidence of hypertension, and blood pressure changes in relation to urinary sodium excretion. Journal of the American Medical Association. 2011; 305: 1777–1785.

Yang Q, Liu T, Kuklina EV, Flanders WD, Hong Y, Gillespie C, Chang MH, Gwinn M, Dowling N, Khoury MJ, Hu FB. Sodium and potassium intake and mortality among US adults: Prospective data from the Third National Health and Nutrition Examination Survey. Archives of Internal Medicine. 2011; 171: 1183–1191.

Be Portion-Aware

Duffey KJ, Popkin BM. Energy density, portion size, and eating occasions: Contributions to increased energy intake in the United States, 1977–2006. PLoS Medicine. 2011; 8: e1001050.

Ello-Martin JA, Ledikwe JH, Rolls BJ. The influence of food portion size and energy density on energy intake: Implications for weight management. American Journal of Clinical Nutrition. 2005; 82: 236S–241S.

Flood JE, Rolls BJ. Soup preloads in a variety of forms reduce meal energy intake. Appetite. 2007; 49: 626–634.

Hill JO, Peters JC, Wyatt HR. Using the energy gap to address obesity: A commentary. Journal of the American Dietetic Association. 2009; 109: 1848-1853.

Honselman CS, Painter JE, Kennedy-Hagan KJ, Halvorson A, Rhodes K, Brooks TL, Skwir K. In-shell pistachio nuts reduce caloric intake compared to shelled nuts. Appetite. 2011; 57: 414–417.

Rolls B, Hermann M. The Ultimate Volumetrics Diet. New York: HarperCollins, 2012.

Wansink B. Mindless Eating: Why We Eat More Than We Think. New York: Bantam Books, 2006.

Wansink B. From mindless eating to mindlessly eating better. Physiology and Behavior. 2010; 100: 454–463.

Wansink B, van Ittersum K. Portion size me: Downsizing our consumption norms. Journal of the American Dietetic Association. 2007; 107: 1103–1106.

Wansink B. Environmental factors that increase the food intake and consumption volume of unknowing consumers. Annual Review of Nutrition. 2004; 24: 455–479.

Young LR. The Portion Teller Plan. New York: Morgan Road Books, 2005.

Eat Mindfully

Am I Hungry? www.amihungry.com

Bacon L. Health at Every Size: The Surprising Truth About Your Weight. Dallas: Benbella Books, 2008.

Beck M. The Four-Day Win: End Your Diet War and Achieve Thinner Peace. New York: Rodale, 2007.

Blass EM, Anderson DR, Kirkorian HL, Pempek TA, Price I, Koleni MF. On the road to obesity: Television viewing increases intake of high-density foods. Physiology and Behavior. 2006; 88: 597–604.

Center for Mindful Eating. www.tcme.org

Hanh TN, Cheung L. Savor: Mindful Eating, Mindful Life. New York: HarperOne, 2010.

Li J, Zhang N, Hu L, Li Z, Li R, Li C, Wang S. Improvement in chewing activity reduces energy intake in one meal and modulates plasma gut hormone concentrations in obese and lean young Chinese men. American Journal of Clinical Nutrition. 2011; 94: 709–716.

May M. Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Austin: Greenleaf Book Group Press, 2010.

Oldham-Cooper RE, Hardman CA, Nicoll CE, Rogers PJ, Brunstrom JM. Playing a computer game during lunch affects fullness, memory for lunch, and later snack intake. American Journal of Clinical Nutrition. 2011; 93: 308–313.

Scisco JL, Muth ER, Dong Y, Hoover AW. Slowing bite-rate reduces energy intake: An application of the bite counter. Journal of the American Dietetic Association. 2011; 111: 1231–1235.

Tribole E, Resch E. Intuitive Eating: A Revolutionary Program That Works. New York: St. Martin’s Press, 2012.