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acetaldehyde, 288
acne, 12
addiction, food, 1, 2, 5, 7, 10, 15, 19, 21-24, 37, 40, 64-67, 150, 156; resolving, 27-28; withdrawal symptoms, 28
additives, food, 15, 16, 22, 25-26, 275
advanced glycation end products (AGEs), 24, 30-33; foods highest in, 33
advertising, 173, 174
African Americans, 4-5, 32, 55, 56, 99-100, 167, 169-70; diet of, 101-4, 105; life span, 101, 102; middle class, 103-5; postwar, 118; Reconstruction and, 103, 105; schools, 103, 104, 105; slavery, 99-104, 106; white supremacy and, 104-10, 113
agave nectar, 49
aggression, 3, 23, 41, 55, 56, 66, 107, 109, 158
aging, 26, 56, 73, 136, 180, 280, 298; premature, 26, 31, 32, 56, 69
agriculture, 119, 294; development of, 294; farm subsidies, 120, 174-76; organic, 145; postwar, 119-20
air pollution, 124-25
Alabama, health advocacy for children in, 172-74
alcohol, 23, 65, 66, 166, 286-89; cancer and, 286-89
algae, 50
allergies, 2
allium vegetables, 83, 270
almond, 182; Easy Balsamic Almond Dressing, 222; Eggplant Almond Chips, 254; Homemade Hemp/Almond Milk, 214; Salad-Stuffed Pita with Creamy Almond Dressing, 257
alpha-linolenic acid (ALA), 50, 51, 126, 284
aluminum, 39
Alzheimer’s disease, 5, 30, 39, 56-57, 59, 77, 284; fast foods and, 56-57, 77; obesity and, 77
amaranth, 197
American Heart Association, 21, 125, 172
American Indians, 6
American Journal of Lifestyle Medicine, 291
ammonium nitrate, 119-20
anger, 43, 59, 68, 109
animal protein, 69-74; amount appropriate in diet, 188-91; cancer and, 33-35, 69-74, 88, 188-91; diet high in, 69-74, 88, 129-32, 188. See also eggs; fish; meat; specific foods
animal world, social hierarchy in, 134-37, 142
antibiotics, 120
anticancer diet, 80-89, 297-98
Anticancer Soup, Dr. Fuhrman’s, 235
antioxidants, 12, 44, 49, 53, 61, 80, 84-86, 88, 125, 183, 189, 279
anxiety, 28, 55, 141, 149
apple: Apple Bean Breakfast, 216; Apple Surprise, 260; Kale and Carrot Salad with Apple Walnut Dressing, 228-29; Overnight Cinnamon Apple Oatmeal, 218; Six-Minute Baked Apple, 263
Apple Bean Breakfast, 216
Apple Surprise, 260
Appleton Central Alternative Charter High School (ACA), 147-48
aromatase, 86
artificial coloring, 15, 16, 25, 26, 32, 36
artificial flavorings, 15, 16, 22, 25, 36
arugula, 81, 181
asbestos, 39
Asian Ginger Dressing, 221
asparagus, 276
asthma, 35, 276, 291
atherogenesis, 30
atherosclerosis, 78
Atlanta, 157
atomic bomb, 275
attention deficit hyperactivity disorder (ADHD), 2, 4, 49, 62, 123
A2E, 24
Australia, 58, 67, 136, 160
Australian Go for 2x5 campaign, 58
autism, 7, 9, 63-64, 94, 277
autoimmune diseases, 2, 9, 26, 35, 50, 56, 61, 78, 291
avocado: Avocado Toast with Grilled Onion and Tomatoes, 253; Black Bean and Avocado Burgers, 254; Shiitake BLT, 257-58; Simple Guacamole, 225
Avocado Toast with Grilled Onion and Tomatoes, 253
Avon Longitudinal Study of Parents and Children (ALSPAC), 60
Babcock, James Woods, 108, 112
bacon, 6, 33, 54, 119; AGEs in, 33
bacteria, 37; intestinal, 83, 295
Baker, Ray Stannard, 103-4
Balsamic Almond Dressing, Easy, 222
banana, 194, 200; Banana Nut Muffin Oatmeal, 216; Banana Oat Cookies, 260; Vanilla or Chocolate Nice Cream, 265
Banana Nut Muffin Oatmeal, 216
Banana Oat Cookies, 260
barbecuing, 34
Barbecue Baked Beans, 240
barley, 130, 197
Bean Enchiladas, 240-41
beans, 27, 43, 70, 74, 79, 80, 83, 102, 191, 276; Apple Bean Breakfast, 216; Barbecue Baked Beans, 240; Black Beans and Avocado Burgers, 254; Cauliflower Steaks with Garbanzo Purée, 244; Chickpea Tuno Salad, 228; Chili Bean Dip, 221; Chocobean Butter, 222; Citrusy Black Bean Soup, 233; cooking methods, 187; Creamy Beany Chocolate Mousse, 261; Creamy Tomato and White Bean Soup, 234-35; Easy Lentil and Chickpea Soup, 236; Fudgy Black Bean Brownies, 262; health benefits of, 83; Meat-Lovers Beef, Bean, and Mushroom Burgers, 256; Millet Salad with Veggies and Black Beans, 230; Nutritarian diet, 181-87, 193, 199; Quick Greens and Beans, 248; Red Beans with Cajun-Spiced Zucchini and Quinoa, 249; Slow Cooker Refried Beans, 250; Strawbeany Ice Cream, 263; Succotash Casserole Stew with Cornmeal and Okra Dumplings, 237; Taco Salad Wraps, 258-59; Tempeh Chili with Sriracha, 238; whole grains with, 199. See also specific types of beans
beef, 33, 34, 165, 183; AGEs in, 33; corn vs. grass-fed, 120; Meat-Lovers Beef, Bean, and Mushroom Burgers, 256
Beet Carrot Bars, Sweet, 219
Bell, John Hendren, 115
berries, 80, 84-85, 181, 194; Buckwheat and Berry Cereal, 217; health benefits of, 84-85; Peach and Berry Breakfast Cobbler, 218
beta-carotene, 272, 278, 282
beverages, 209, 213-15; Blueberry Orange Smoothie, 213; Chocolate Smoothie, 213; “Drink Your Breakfast” Smoothie, 214; Homemade Hemp/Almond Milk, 214; Hot Chai Latte, 215; Tropical Smoothie, 215
birth defects, 50, 273, 274, 278
birth weight, 68; low, 158-59
bispenol-A (BPA), 25
Bittman, Mark, 52
Black Bean and Avocado Burgers, 254
black beans: Black Bean and Avocado Burgers, 254; Citrusy Black Bean Soup, 233; Fudgy Black Bean Brownies, 262; Millet Salad with Veggies and Black Beans, 230
blackberries, 84, 85
black-eyed peas, 102; Smoky Collard Greens with Pineapple and Black-Eyed Peas, 251
blending, 196-97
blindness, 32, 48
blood pressure, 79, 291; high, 5, 12, 30, 32, 35-37, 78, 93, 268, 269, 291, 292-96; salt and, 292-96
blood sugar, 83
Bloomberg, Michael, 161-64
BLT, Shiitake, 257-58
blueberries, 84-85; Blueberry Orange Smoothie, 213; Warm Blueberry Breakfast, 220
Blueberry Orange Smoothie, 213
body mass index (BMI), 9
bok choy, 81, 181
brain, 3, 4, 6, 7, 9-10, 11, 19, 22-24, 41-68, 77, 85, 149, 150, 161-64, 284; cancer, 63; chemistry, 18-19, 22-24, 59-60, 65-66, 109, 150; development, 60-64, 159-61, 281, 283, 284, 285; fast food and, 22-24, 32, 38, 41-68, 109; fog, 32, 55; immune function and, 137-41; intelligence and nutrition, 60-64; oils and, 50-57; omega-6 fats and, 50-57; phytochemical and micronutrient utilization, 43-45; urban nourishment of, 161-64
Brandt, Karl, 117
bread, 16, 122; enrichment of, 122-23; white, 6, 20-21, 46, 165
breakfast, 184, 185, 209; Apple Bean Breakfast, 216; Banana Nut Muffin Oatmeal, 216; Breakfast Veggie Wraps, 217; Buckwheat and Berry Cereal, 217; options, 216-20; Overnight Cinnamon Apple Oatmeal, 218; Peach and Berry Breakfast Cobbler, 218; Scrambled Oats, 219; Sweet Beet Carrot Bars, 219; Warm Blueberry Breakfast, 220; Weekend Breakfast Frittata, 220; Week 1 sample menus, 203-5; Week 2 sample menus, 206-8
breast cancer, 9, 21, 82, 84, 86-87, 193, 195, 274-75, 297; alcohol and, 286-89; early maturation and, 90-95; folic acid and, 274-75
broccoli, 80, 81, 82, 181, 182, 276; Broccoli Lentil Soup, 232; Broccoli Raisin Salad, 226; Broccoli Stir-Fry with Tempeh, 241
Broccoli Lentil Soup, 232
Broccoli Raisin Salad, 226
Broccoli Stir-Fry with Tempeh, 241
broiling, 31
bromated flour, 25, 275
Brownies, Fudgy Black Bean, 262
Brussels sprouts, 81, 82, 181, 276; Shredded Brussels Sprouts, 250
Buck, Carrie, 115-16
Buck v. Bell, 116, 117
buckwheat, 197-98; Buckwheat and Berry Cereal, 217
Buckwheat and Berry Cereal, 217
bullying, 142-43
burgers, 15, 16, 37, 61, 191, 211, 253; Black Bean and Avocado Burgers, 254; Meat-Lovers Beef, Bean, and Mushroom Burgers, 256
butter, 52, 152; Chocobean Butter, 222
Butternut Squash Salad with Toasted Pumpkin Seeds, 226
Butternut Squash Soup with Mushrooms, 232-33
cabbage, 80, 81, 82, 102, 181, 193
Cajun-Spiced Zucchini and Quinoa, Red Beans with, 249
calcium, 280
California, 67, 116, 158; prisons, 145, 146
California Creamed Kale, 242
calories, 18, 23, 123, 162, 178-80; absorption in fast food, 18-19, 19; consumption increase, 178-80; empty, 28, 180; Nutritarian diet, 183-87; restricting, 180
Calypso Salad, 227
Camden, New Jersey, 42, 45, 67, 153-54, 156, 157, 161, 176
Canada, 67
cancer, 2, 5, 7, 9, 17, 19, 20, 25, 29, 32, 33-35, 38, 39, 45, 50, 51, 63, 70, 74, 78, 88-95, 117, 166, 178, 185, 271, 296-98; alcohol and, 286-89; animal protein and, 33-35, 69-74, 88, 188-89; anticancer diet, 80-89, 297-98; brain, 63; breast, 9, 21, 34, 82, 84, 86-87, 90-95, 193, 195, 274-75, 286-89, 297; cervical, 82; childhood, 7, 63, 89, 94, 277; colon, 21, 34, 83, 89, 94, 274, 287; colorectal, 34; diagnostic techniques, 93; early maturation and, 90-95; endometrial, 21; esophageal, 287; folic acid and, 274-75, 277; global rates, 88; grilled meat and, 33-35; liver, 287; lung, 6, 9, 21, 296; pancreatic, 21, 34, 82; prostate, 21, 34, 82, 83, 86, 87, 88, 92, 94, 275; protective foods and, 80-89, 297-98; rates, 178, 297; skin, 88; stomach, 35, 83, 295
candy, 64, 65, 119
canola oil, 51, 52, 55
carbohydrates, 19, 46, 52, 56, 72, 73, 82, 181, 182
CARDIA study, 126
cardiovascular disease, 37, 72, 74-75, 79, 88, 130, 154, 293, 295-96
Caribbean Greens and Sweet Potatoes (with optional fish), 242-43
Caribbean-Spiced Baked Tofu, 243
carotenoids, 87-88
carrot, 181; Kale and Carrot Salad with Apple Walnut Dressing, 228-29; Sweet Beet Carrot Bars, 219
cauliflower, 81, 181; Cauliflower Steaks with Garbanzo Purée, 244
Cauliflower Steaks with Garbanzo Purée, 244
cells, 16, 44, 51, 80, 81, 81, 89
Centers for Disease Control and Prevention (CDC), 63, 67, 164
Cereal, Buckwheat and Berry, 217
cervical cancer, 82
Chai Latte, Hot, 215
change, 167-68, 296-98; power to, 145-52
cheese, 6, 52, 79, 178, 272
Cheetos, 122
chemicals, 16, 33-34, 275, 288; grilling and, 33-35
cherries, 84, 85, 181
Chesterton, G. K., 1
chia seeds, 50, 51, 54, 181, 186
Chicago, 154-57
chicken, 33, 34, 165, 183, 188, 191; AGEs in, 33; Broccoli Stir-Fry with Chicken, 241; nuggets, 37; Red Beans with Cajun-Spiced Zucchini and Quinoa (with optimal chicken), 249
chickpeas, 182, 276; Cauliflower Steaks with Garbanzo Purée, 244; Chickpea Tuno Salad, 228; Easy Lentil and Chickpea Soup, 236; Super Simple Hummus, 225
Chickpea Tuno Salad, 228
children, 7, 21, 22, 31, 57-58, 89, 129, 130, 172-74, 176, 192, 289-91; academic performance, 3, 5, 10, 56, 57-58, 61, 63, 147-48, 159; advertising to, 173, 174; birth weight, 68, 158-59; bullying and, 142-43; cancer and, 7, 63, 89, 94, 277; depression in, 45; early maturation of, 90-95; fast food and, 22, 48-49, 60-64, 89, 138, 172-74, 289; folic acid and, 273, 274, 276-77; food deserts and, 158-61; healthy, 172-74, 289-91; IQ, 60-64; obesity in, 95; picky eaters, 280-81, 289-91; social energy and, 138, 142-44; sugar and, 48-49
Chili Bean Dip, 221
Chili with Sriracha, Tempeh, 238
China, 25, 82, 84
Chips, Eggplant Almond, 254
chives, 83
Chocobean Butter, 222
Chocolate: Chocolate Smoothie, 213; Creamy Beany Chocolate Mousse, 261; Fudgy Black Bean Brownies, 262; Vanilla or Chocolate Nice Cream, 265
Chocolate Smoothie, 213
cholesterol, 12, 30, 79, 83, 297; high, 12, 32, 78, 269, 273; LDL, 39
cigarette smoking, 6, 7, 9, 15, 17, 39, 162, 163, 166, 267, 296
Cinnamon Apple Oatmeal, Overnight, 218
Citrusy Black Bean Soup, 233
civil rights movement, 118
Civil War, 99, 103, 142
Clapton, Eric, 65
Cobbler, Peach and Berry Breakfast, 218
Coconut Pecan Crust, Sweet Potato Pie with, 264
collard greens, 81, 82, 181, 182; Smoky Collard Greens with Pineapple and Black-Eyed Peas, 251
colon cancer, 21, 34, 83, 89, 274, 287
colorectal cancer, 34
convenience stores, 154-58
cookies, 16; Banana Oat, 260
cooking methods, 31, 195-97; AGEs and, 31; blending, 196-97; cancer and, 33-35; grilling, 31, 33-35; sautéing, 195-96; steaming, 196
Copernicus, Nicolaus, 11, 12; On the Revolutions of the Heavenly Spheres, 11
copper, 272, 282
corn, 102, 107, 109, 111, 119, 120, 123, 174, 175; Corn and Red Pepper Soup with Sweet Potatoes and Kale, 234; postwar production of, 120-21; in Southern diet, 102, 103, 109, 111, 112, 142; Succotash Casserole Stew with Cornmeal and Okra Dumplings, 237; Tennessee Corn Pone, 252
Corn and Red Pepper Soup with Sweet Potatoes and Kale, 234
corn dogs, 38-39
corn oil, 51, 52, 55
coronary fibrosis, 35
Creamy Beany Chocolate Mousse, 261
Creamy Garlicky Grits, 245
Creamy Tomato and White Bean Soup, 234-35
cretinism, 159
crime, 4, 8, 10, 41-42, 118, 124-26, 161; fast food and, 64-68; lead and, 124-25; pellagra and, 108-10; postwar, 118
Crohn’s disease, 56
cruciferous vegetables, 80-81, 81, 82, 185
Crustless Spinach Quiche, 246
Darwinism, 139
dates, 200, 201
Davenport, Charles, 110-14, 117, 139
death, 1, 17-20, 40, 77, 100, 141, 151, 154-55, 189, 268-70, 286; African American, 101, 102; age of, 268-70; fast food and, 17-20, 53-56, 70-75, 141, 163, 165; food deserts and, 154-55; heart disease, 17-18, 75, 77, 296; high-protein diet studies, 69-75; oils and, 53-56; pellagra and, 99-114; premature, 1, 2, 4, 6, 17, 70, 74, 75, 88, 94, 163, 165, 288; salt and, 293, 295; YPLL score, 154-55
dementia, 5, 12, 30, 32, 56-57, 59, 62, 68, 94, 100, 123, 283, 284; fast foods and, 56-57, 77; obesity and, 77; pellagra and, 99-114
depression, 3, 10, 12, 23, 43, 45-47, 50, 54, 55, 56, 66, 68, 136, 283, 291; fast food and, 45-47
Depression, 102, 112, 119
Dermatitis, 100
Descartes, René, 11
desserts, 15, 194, 211-12, 260-65; Apple Surprise, 260; Banana Oat Cookies, 260; Creamy Beany Chocolate Mousse, 261; Fruit Slushie, 261; Fudgy Black Bean Brownies, 262; Six-Minute Baked Apple, 263; Strawbeany Ice Cream, 263; Sweet Potato Pie with Coconut Pecan Crust, 264; Vanilla or Chocolate Nice Cream, 265
Detroit, 157, 169, 170
DHA, 35, 50-57, 109, 120, 123, 126, 146, 159, 160, 281, 283-84
diabetes, 5, 6, 7, 12, 17, 20, 29, 30, 32, 41-42, 45, 47, 48, 62, 64, 67, 70, 73, 74, 76-79, 84, 93, 94, 121, 123, 154, 166, 189, 190, 267, 268, 274, 291; epidemic, 33; food deserts and, 154-55, 158; pregestational, 64
diarrhea, 100
dieting, 12-13; industry, 12; mentality, 12
dinner, 184; Week 1 sample menus, 203-5; Week 2 sample menus, 206-8
dips, 209-10, 221-25; Chili Bean Dip, 221
disease, 1, 2, 4, 6, 9, 10, 15-40, 45, 178; fast food and, 15-40; food deserts and, 153-76; oils and, 50-57; omega-6 fats and, 50-57; pellagra and, 99-114, 118, 119; sweeteners and, 28-33, 46-49; toxins and, 24-26. See also specific diseases
DNA, 5, 7, 34, 44, 92, 129-35, 273, 297; fast food and, 129-35; methylation, 63; predator, 130-32; social energy and, 133-35, 139-41
Dr. Fuhrman’s Anticancer Soup, 235
Domino’s Pizza, 37
dopamine, 18-19, 22-24, 59; reward system, 22-24
doughnuts, 16, 21
DPA, 57
dressings, 185-86, 209-10, 221-25; Asian Ginger Dressing, 221; Easy Balsamic Almond Dressing, 222; Nutritarian Ranch Dressing, 223; Orange Sesame Dressing, 223; Raspberry Dressing, 224; Salad-Stuffed Pita with Creamy Almond Dressing, 257
“Drink Your Breakfast” Smoothie, 214
drug addiction, 4, 8, 22, 23, 64-67; fast food, and, 64-67
Du Bois, W.E.B., 104
Dumplings, Succotash Casserole Stew with Cornmeal and Okra, 237
E. coli, 37
Easy Balsamic Almond Dressing, 222
Easy Lentil and Chickpea Soup, 236
economics, 4-5, 8, 10, 12, 29, 41, 58, 67-68, 77, 78, 94, 138, 140, 152, 161; food deserts, 153-76; food subsidies and costs, 174-76; global, 166; pellagra and, 99-114, 119; postwar, 118
edamame, 276
Eggplant Almond Chips, 254
eggs, 70, 188-89, 190; Weekend Breakfast Frittata, 220
elderly, 280
ellagic acid, 85
Enchiladas, Bean, 240-41
End of Heart Disease, The (Fuhrman), 190
endometrial cancer, 21
endometriosis, 26
endothelial nitric oxide synthase, 30
energy bars, 121, 122
enzymes, 30, 54, 81, 83, 270
EPA, 35, 50-57, 120, 126, 160, 281, 283-84
EPIC study, 144
esophageal cancer, 287
estrogen, 82, 84, 86, 90-91
eugenics, 110, 112-18; Nazism and, 116-18
exercise, 61
eyes, 48
family meal, 144
farmers’ markets, 168, 172
farro, 198
fast food, 1-13; absorption of calories in, 18-19, 19; addictiveness of, 22-24, 27-28, 37, 64-67, 150, 156; brain and, 22-24, 32, 38, 41-68, 109; cost of, 174-75; crime and, 64-68; death and, 17-20, 53-56, 70-75, 141, 163, 165; definition of, 15-16; dementia and, 56-57, 77; depression and, 45-47; disease and, 15-40; food deserts, 153-76; genetics and, 129-35; genocide, 1-13; grilling and, 33-35; military origins of, 118-23; Nutritarian menu vs., 184; obesity and, 75-79; oils and, 50-57; omega-6 fats and, 50-57; salt and, 35-37; school lunches, 37-40, 61, 147-48, 173-74; social energy and, 133-52; sweeteners and, 28-33, 46-49; taxes, 166; toxins and, 24-26, 45. See also processed foods; specific foods
fatigue, 12, 26, 28, 291
fats, 19, 20, 181, 182, 295; omega-3, 50-51, 54-57; omega-6 dangers, 50-57; saturated, 52-53, 125, 295. See also specific fats
fatty acids, 43, 50-57; brain and, 50-57
Federal Writers’ Project, 102
fertilizer, 119, 120
fever, 28
fiber, 16, 19, 49, 53, 189
fibroids, 26
fish, 34, 50, 51, 54, 188, 190, 191-93, 272; Caribbean Greens and Sweet Potatoes (with optional fish), 242-43; Nutritarian diet, 191-93; oil, 50; pollutants in, 191-93, 281
flavonoids, 44, 84, 85
flaxseeds, 50, 51, 54, 86-87, 181, 186, 297
flour, 79; bromated, 25, 275; white, 16, 19, 20-21, 46, 87, 102, 107, 165, 174, 200, 272
folate, 189, 272-77
folic acid, 160, 272-77, 282
Food and Drug Administration (FDA), 38
food deserts, 10, 153-76; definition of, 153-54; children and, 158-61; worst urban, 156-58
Freedmen’s Bureau, 103
free radicals, 24, 44, 92
French fries, 15, 36, 37, 195
Fresh Food Retailer Initiative, 167
FRESH program, 163
fried foods, 15, 17, 31, 36, 46, 50, 54-56, 62, 165, 194-95
Fries, Sweet Potato, 258
Frittata, Weekend Breakfast, 220
fructose, 28-33, 49
fruits, 10, 22, 27, 28, 39, 43, 44, 47, 49, 58, 61, 67, 74-75, 79, 159, 161, 164, 167, 175, 178, 200-202, 289, 293-94; cost of, 174-75, 193-94; dried, 200-202; Fruit Slushie, 261; G-BOMBS, 80-87; Mixed Greens with Fruits, Nuts, and Roasted Plantains, 231; Nutritarian diet, 177-202. See also specific fruits
Fruit Slushie, 261
Fudgy Black Bean Brownies, 262
G.I. Bill, 118
Galileo, 11
Galton, Sir Francis, 112, 113
garbanzo beans. See chickpeas
garlic, 83, 181; Creamy Garlicky Grits, 245
Garrison, Philip E., 110, 111
gasoline, leaded, 124-25
G-BOMBS, 80-87
General Mills, 25
genetics, 2-3, 5, 6, 7, 34, 60, 119, 129-35, 151; eugenics and, 112-18; fast food and, 129-35; pellagra and, 131-34; social energy and, 133-35, 139-41
genocide, fast food, 1-13
Germany, 116-18
Ginger Dressing, Asian, 221
Glantz, Stanton, 29
Global School-Based Student Health Survey (GSHS), 143
GLOBOCAN project, 70
glucose, 19, 29, 30, 41, 47, 49; elevated levels, 47-49
glucosinolates, 81-82
glycated hemoglobin, 48
glycemic index, 19, 201
glycotoxins. See advanced glycation end products (AGEs)
Goldberger, Joseph, 111, 112, 113
goldfish crackers, 121, 122
gout, 78
Grant, Madison, 114-15, 116; The Passing of the Great Race, 114, 116, 117
Green Carts, 163-64
greens, 80-82, 101, 181, 193; Caribbean Greens and Sweet Potatoes (with optional fish), 242-43; Mixed Greens with Fruits, Nuts, and Roasted Plantains, 231; New-Style Hash with Greens and Spicy Pumpkin Seeds, 246-47; Quick Greens and Beans, 248; Smoky Collard Greens with Pineapple and Black-Eyed Peas, 251
grilling, 33-35
Grits, Creamy Garlicky, 245
Guacamole, Simple, 225
H. pylori, 295
ham, 39, 54, 119
happiness, 8, 58
Harding, Warren G., 111, 112
Harris, Henry Fauntleroy, 108
Harvard Health Professionals Follow-up Study, 17
Hash with Greens and Spicy Pumpkin Seeds, New-Style, 246-47
HbA1c levels, 48, 292
headaches, 12, 26, 28, 78
health care, 77, 174, 178; costs, 175; lifestyle medicine, 95-97; pharmaceutical-based system, 95-96
Healthy Food & Healthy Communities Fund, 167
heart attacks, 2, 17, 32, 35, 37, 70, 88, 93, 293, 295, 296
heart disease, 2, 5, 7, 12, 17-18, 20, 25, 29, 32, 33, 35, 38, 45, 54, 62, 70-75, 77-79, 88, 93, 130, 152, 273-74, 292, 296-97; alcohol and, 288; animal protein and, 190-91; deaths, 17-18, 75, 77, 296; fats and, 51-56; food deserts and, 154-55; salt and, 35-37, 292-96
heavy metals, 25
hemp seeds, 51, 86, 181, 186; Homemade Hemp/Almond Milk, 214
Herbed Split Pea Soup, 236
Heron, David, 113
heterocyclic amines, 33-34
high blood pressure, 5, 12, 30, 32, 35-37, 78, 93, 268, 269, 291, 292-96
high-fructose corn syrup (HFCS), 21, 28-33, 36, 39, 49, 121, 125, 174, 175; health damage due to, 32
high-glycemic-load foods, 46-47
high-protein diet studies, 69-74, 88, 129-32, 188
hip fracture, 278, 283
Hispanic Americans, 56
Hitler, Adolf, 116-17, 118
Holmes, Oliver Wendell, 116, 117
Holocaust, 117
Homemade Hemp/Almond Milk, 214
honey, 49
hormones, 18-19, 70, 82, 86, 90, 150; in animal products, 189; fast food and, 18-19; growth, 189
horseradish, 81
hospitals, 96, 176
Hot Chai Latte, 215
hotdogs, 37, 39
Hummus, Super Simple, 225
hunger, 26-27, 141; toxic, 26-27
hyperactivity, 2, 4, 49, 58, 62
ice cream, 6, 16, 23; Strawbeany Ice Cream, 263; Vanilla or Chocolate Nice Cream, 265
IGF-1 levels, 70, 90, 132, 190
immigration, 115
immune system, 26, 44, 80, 297; brain function and, 137-41; dysfunction, 26, 28
India, 25, 159
Indonesia, 160
industry, fast food, 1, 7, 118-23, 164, 165, 177; marketing, 173; military origins of, 118-23
infections, 60, 80, 120, 141, 280
inflammation, 3, 24, 31, 54, 61, 62, 84, 85, 138; omega-6 fats and, 50-57
insulin, 19, 30, 39, 74, 83, 90; resistance, 30
intelligence, 26, 42, 56, 60-64, 94, 159, 284; nutrition and, 60-64
International Agency for Research on Cancer, 25
Internet, 151
intrauterine growth restriction, 158
iodine, 159, 282; deficiency, 38, 159-60
IQ, 26, 60-64, 159; nutrition and, 60-64
iron, 34, 159, 160, 280, 284-86; deficiency, 159, 284-86; supplements, 284-86
irritable bowel syndrome, 78
irritability, 26
isoflavones, 44
isothiocyanates (ITCs), 80, 81, 82
itching, 28
JAMA Internal Medicine, 29
Japan, 118, 121, 275; AIST, 121
Jim Crow, 105-6
kale, 80, 81, 82, 102, 181; California Creamed Kale, 242; Corn and Red Pepper Soup with Sweet Potatoes and Kale, 234; Kale and Carrot Salad with Apple Walnut Dressing, 228-29
Kale and Carrot Salad with Apple Walnut Dressing, 228-29
Kentucky Fried Chicken, 36
Keynes, John Maynard, 69
kidney beans, 182
kidneys, 31, 32; disease, 5, 25, 31, 32; failure, 33, 35
King, Martin Luther, Jr., 106, 129
kohlrabi, 81
Kuhn, Thomas, 140
Latte, Hot Chai, 215
Laughlin, Harry H., 115
lead, 124-25; crime and, 124-25
learning disabilities, 3, 7, 45, 48, 63, 158
leeks, 83, 181
Legrand du Saulle, Henri, 108
lentils, 183, 276; Broccoli Lentil Soup, 232; Easy Lentil and Chickpea Soup, 236; Lentil Wraps with Peppers and Onions, 255; Red Lentil Sauce, 224
Lentil Wraps with Peppers and Onions, 255
Let’s Move! campaign, 164
leukemia, 63
life expectancy, 77, 102, 130, 268-70
lifestyle medicine, 95-97
light-headedness, 26
lignans, 86-87, 297
linoleic acid (LA), 51, 126
lipid peroxides, 25
lipofuscin, 24
Litwack, Leon, 104
liver, 30; cancer, 287; disease, 30, 32; fatty, 30
loneliness, 144, 151
lunch, 184, 185; school, 37-40, 61, 147-48, 173-74; Week 1 sample menus, 203-5; Week 2 sample menus, 206-8
lung cancer, 6, 9, 21, 296
lycopene, 44, 87-88
lynxes, 131
macronutrients, 179, 181
magnesium, 189
Maillard reaction, 31
main dishes and vegetable sides, 210-11, 240-52; Barbecue Baked Beans, 240; Bean Enchiladas, 240-41; Broccoli Stir-Fry with Tempeh, 241; California Creamed Kale, 242; Caribbean Greens and Sweet Potatoes (with optional fish), 242-43; Caribbean-Spiced Baked Tofu, 243; Cauliflower Steaks with Garbanzo Purée, 244; Creamy Garlicky Grits, 245; Crustless Spinach Quiche, 246; New-Style Hash with Greens and Spicy Pumpkin Seeds, 246-47; Pan-Roasted Vegetables, 247; Quick Greens and Beans, 248; Quinoa Walnut Loaf, 248; Red Beans with Cajun-Spiced Zucchini and Quinoa, 249; Shredded Brussels Sprouts, 250; Slow Cooker Refried Beans, 250; Smoky Collard Greens with Pineapple and Black-Eyed Peas, 251; Stuffed Red Peppers, 252; Tennessee Corn Pone, 252
malnutrition, 3, 5
malondialdehyde, 25
mammograms, 93
Marinated Mushroom Salad, 229
McDonald’s, 36, 119
meat, 33-35, 70, 107, 130, 174, 178; AGEs in, 33; cancer and, 33-35, 69-74, 88, 188-91; corn vs. grass-fed beef, 120; grilled, 33-35; high-protein diet studies, 69-74, 129-32, 188; how much to eat, 188-91; Meat-Lovers Beef, Bean, and Mushroom Burgers, 256; processed, 15, 16, 33-35, 39, 46, 54, 121, 165; saturated fats in, 52-53; school lunches, 37; U.S. consumption per person, 120. See also specific meats
Meat-Lovers Beef, Bean, and Mushroom Burgers, 256
medications, 3-4, 8, 23, 95-96, 179, 268-70, 273-74, 291-92, 296; healing without, 291-92
Mediterranean diet, 53, 87-88, 272
Melville, Herman, 15
membrane fluidity, 57
memory loss, 5, 12, 23, 32, 47, 56, 284
Memphis, 157
men, 17, 70, 142; heart disease risk, 17, 77, 88
menstruation, 12; excessive bleeding, 12
mental illness, 1, 3, 9
menus, sample, 203-8; Week 1, 203-5; Week 2, 206-8
mercury, 31, 192-93, 281
metabolic syndrome, 30
metabolic wastes, 45
micronutrients, 43-45, 160, 179-80, 181, 279
middle class, 143; African American, 103-5
migraines, 78
military origins of fast food industry, 118-23
milk, 159, 183; Homemade Hemp/Almond Milk, 214
millet, 198
Millet Salad with Veggies and Black Beans, 230
Million Women Study, 287
Minneapolis, 157
Mixed Greens with Fruits, Nuts, and Roasted Plantains, 231
molasses, 49, 119, 123
monkeys, social status of, 134-38
Mousse, Creamy Beany Chocolate, 261
murder, 42, 55, 67, 108, 126
muscle, 27, 30
mushroom, 44, 80, 83-84, 181, 191; Butternut Squash Soup with Mushrooms, 232-33; cooking, 195-96; health benefits of, 83-84; Marinated Mushroom Salad, 229; Meat-Lovers Beef, Bean, and Mushroom Burgers, 256; Shiitake BLT, 257-58
mustard greens, 81, 102, 181
MyPlate, 164-65
myrosinase, 81-82, 270
Natick Soldier Systems Center, 121-22
National Cancer Institute, 82
National Institutes of Health (NIH), 37, 55, 110, 295
Nazism, 116-18
nerve damage, 31
Netherlands, 146
neural tube defects, 273, 274
neurons, 44, 50
New Orleans, 157, 167, 170
New Start, 146
New-Style Hash with Greens and Spicy Pumpkin Seeds, 246-47
Newton, Sir Isaac, 11
New York City, 67, 161-64, 193; food awareness in, 161-64, 168
New York Times, 29, 52
niacin deficiency, 110-14
N-nitroso compounds, 34, 39
nutrient density, 179-82
Nutritarian diet, 17, 78-79, 92, 93, 177-202; age of death and, 268; animal protein and, 188-93; calories and, 183-87; cooking methods, 195-97; cost of, 193-94; fast food menu vs., 184; fruit desserts, 200-202; intact whole grains, 197-99; menus and recipes, 209-65; oils, 194-95; pantry, 199-200
Nutritarian Ranch Dressing, 223
Nutrition Journal, 26
nuts and seeds, 20, 27, 43, 51, 53, 70, 74, 79, 80, 85-87, 165, 181, 182, 183, 186, 197, 202, 294; Banana Nut Muffin Oatmeal, 216; health benefits of, 85-87; Mixed Greens with Fruits, Nuts, and Roasted Plantains, 231; Nutritarian diet, 186, 199; oils, 51-56, 125-26; whole grains with, 199. See also specific nuts and seeds
Oakland, 158, 170
oatmeal: Banana Nut Muffin Oatmeal, 216; Overnight Cinnamon Apple Oatmeal, 218
oats, 130; Banana Oat Cookies, 260; Scrambled Oats, 219; steel cut, 198
Obama, Michele, 164
obesity, 2, 6, 12, 17, 20, 23-24, 26, 29, 30, 32, 33, 36, 55, 62, 64, 75-79, 89, 94, 102, 123, 148, 149, 179, 180, 267, 291; child, 95; cost of, 33; dementia and, 77; epidemic, 33; fast food and, 75-79; food deserts and, 154-55, 158, 164; mortality and, 178
oils, 15, 20, 21, 22, 38, 50-57, 79, 125-26, 178, 180, 194-95; cooking in, 194-95; death and, 53-56; fast food and, 50-57; oxidized, 50, 195. See also specific oils
okra, 102; Succotash Casserole Stew with Cornmeal and Okra Dumplings, 237
olive oil, 52, 53
omega-6 fatty acids, 50-57, 125, 126, 284; dangers of 50-57
omega-3 fatty acids, 35, 46, 50-51, 54-57, 60, 80, 109, 120, 125, 126, 146, 186, 189, 280, 283-84; supplements, 283-84; in vegans, 283
onion, 80, 83, 181, 185, 270; Avocado Toast with Grilled Onion and Tomatoes, 253; health benefits of, 83; Lentil Wraps with Peppers and Onions, 255
Open Journal of Preventive Medicine, 292
orange: Blueberry Orange Smoothie, 213; Orange Sesame Dressing, 223
Orange Sesame Dressing, 223
organic food, 145
osteoporosis, 35, 278, 280, 281
Overnight Cinnamon Apple Oatmeal, 218
oxidized oils, 50, 195
Paleo diet, 132
pancreas, 30, 39; cancer, 21, 34, 82
Pan-Roasted Vegetables, 247
pantry, stocking, 199-200
parasites, 60
partially hydrogenated oils, 38
Peach and Berry Breakfast Cobbler, 218
Pearson, Karl, 113
peas, 182
Pecan Crust, Sweet Potato Pie with Coconut, 264
pellagra, 99-114, 118, 119, 123; eugenics and, 112-14
Peppers and Onions, Lentil Wraps with, 255
personality, effect of food on, 57-58
pesticides, 16, 119
petrochemicals, 25
pharmaceutical industry, 95-96, 97
Philadelphia, 67, 145, 162, 193
Phillips, Robert, 4
phosphoric acid, 25
phosphorus, 25
phthalates, 25
phytochemicals, 12, 16, 19, 24, 43-45, 49, 60, 61, 80, 83, 84, 87, 92, 123, 132, 137, 160, 179-80, 189, 270, 279-80; definition of, 44
pie graph of food consumption, 43
Pie with Coconut Pecan Crust, Sweet Potato, 264
Pineapple and Black-Eyed Peas, Smoky Collard Greens with, 251
pita: Avocado Toast with Grilled Onion and Tomatoes, 253; Salad-Stuffed Pita with Creamy Almond Dressing, 257; Shiitake BLT, 257-58
pizza, 15, 16, 20, 37, 62, 272; Veggie Pizza, 259
Planck, Max, 140
Plantains, Mixed Greens with Fruits, Nuts, and Roasted, 231
plant foods. See beans; fruits; nuts and seeds; specific foods; vegetables; whole grains
Plessy v. Ferguson, 105
pneumonia, 277, 280
polyunsaturated fatty acids (PUFAs), 51
pomegranate, 84, 85, 181
Pone, Tennessee Corn, 252
popcorn, 36
pork, 34, 119
potassium bromate, 25, 38
potato, 36, 43; fried, 15, 36, 37, 195; Sweet Potato Fries, 258
poverty, 4-5, 10, 58, 66-68, 140, 142-44, 153; food deserts, 153-76; pellagra and, 99-114
predator populations, 130-32
pregnancy, 2, 62, 63, 158; diet during, 158-59, 273, 274, 276, 278, 284-86; folic acid and, 273, 274, 276; iron supplementation during, 284-86
Priddy, Albert, 115
prisons, 111, 115, 145-47; diet in, 145-47
processed foods, 1-13, 16, 43, 74, 78, 294; brain and, 41-68; disease and, 15-40; food deserts and, 153-76; industry, 118-23; military origins of, 118-23; shelf-life of, 121-23. See also fast foods; specific foods
prostate cancer, 21, 34, 82, 83, 86, 87, 88, 92, 94, 275
protein content of common foods, 182-83
puberty, 90; early maturation and breast cancer, 90-95
PUFAs (polyunsaturated fatty acids), 51
pumpkin: Butternut Squash Salad with Toasted Pumpkin Seeds, 226; New-Style Hash with Greens and Spicy Pumpkin Seeds, 246-47
Quiche, Crustless Spinach, 246
Quick Greens and Beans, 248
quinoa, 198; Quinoa Walnut Loaf, 248; Red Beans with Cajun-Spiced Zucchini and Quinoa, 249
Quinoa Walnut Loaf, 248
racism, 5, 100, 101, 104-10, 146; eugenics, 110, 112-18; white supremacy, 104-10, 113
radishes, 81
raisin, 200; Broccoli Raisin Salad, 226
Ranch Dressing, Nutritarian, 223
raspberries, 84-85; Raspberry Dressing, 224
Raspberry Dressing, 224
rats, and fast food, 58-60
recipes, 209-65
Reconstruction, 103, 105
Red Beans with Cajun-Spiced Zucchini and Quinoa (with optional chicken), 249
Red Lentil Sauce, 224
redneck (term), 100
Red No. 40, 26
red peppers, 181; Corn and Red Pepper Soup with Sweet Potatoes and Kale, 234; Lentil Wraps with Peppers and Onions, 255; Stuffed Red Peppers, 252
red wine, 288, 289
Refried Beans, Slow Cooker, 250
REGARDS study, 54-55
religion, 11
restaurants, fast food, 16, 17, 36, 119, 144, 154-58, 173, 176, 292
resveratrol, 288-89
retinopathy, 48
rice, 123; wild, 198-99
roasting, 31
Robert Wood Johnson Foundation, 172
safflower oil, 52
salads, 185-86, 210, 226-31, 270; Broccoli Raisin Salad, 226; Butternut Squash Salad with Toasted Pumpkin Seeds, 226; Calypso Salad, 227; Chickpea Tuno Salad, 228; Kale and Carrot Salad with Apple Walnut Dressing, 228-29; as main dish, 185-86; Marinated Mushroom Salad, 229; Millet Salad with Veggies and Black Beans, 230; Mixed Greens with Fruits, Nuts, and Roasted Plantains, 231; Salad-Stuffed Pita with Creamy Almond Dressing, 257; Taco Salad Wraps, 258-59
Salad-Stuffed Pita with Creamy Almond Dressing, 257
salt, 15, 18, 22, 28, 35-37, 59, 161, 162, 187, 282, 292-96; dietary amount of, 292-96; in fast food, 35-37; sea, 295-96
saturated fats, 52-53, 125, 295
sauces, 209-10, 221-25; Red Lentil Sauce, 224
sautéing, 195-96
scallions, 83, 181
school, 3; African American, 103-5; bullying, 142-43; lunches, 37-40, 61, 147-48, 173-74; party snacks, 173-74; poor performance, 3, 5, 10, 56, 57-58, 61, 63, 147-48, 159
science, 39; eugenics and, 112-18
Science, 64
Scrambled Oats, 219
Seattle, 168
seeds. See nuts and seeds
self-care, 95-97
Seneca, 41
serotonin, 50, 54, 59, 60, 109, 120
Sesame Dressing, Orange, 223
sesame seeds, 86, 181, 182
shallots, 83
shelf life of food, 121-23, 156
Shiitake BLT, 257-58
Shredded Brussels Sprouts, 250
Shrimp, Broccoli Stir-Fry with, 241
Siler, Joseph F., 110, 111
Simple Guacamole, 225
Six-Minute Baked Apple, 263
skin, 100; cancer, 88; pellagra, 99-114
slavery, 99-104, 106
Slow Cooker Refried Beans, 250
Slushie, Fruit, 261
Smoky Collard Greens with Pineapple and Black-Eyed Peas, 251
smoothies, 209, 213-15; Blueberry Orange, 213; Chocolate, 213; “Drink Your Breakfast,” 214; Tropical, 215
SNAP benefits, 164, 171
social energy, 133-52; brain and immune function interaction, 137-41; genetics and, 133-35, 139-41; power to change and, 145-52; prisons and, 145-47
society, 8, 10, 12, 13, 42, 66, 129-52; animal world, 134-37, 142; fast food and, 129-52, 153-76; food deserts and, 153-76; pellagra and, 99-114; social energy, 133-52; status differences, 134-44
soda, 15, 16, 21, 29, 30, 35, 37, 48-49, 125, 162, 178; industry, 29, 173; serving size, 162, 164; tax, 162
sodium nitrite, 33, 34, 39
sodium phosphate, 25, 275
soups and stews, 31, 186-87, 194, 210, 232-39; Broccoli Lentil Soup, 232; Butternut Squash Soup with Mushrooms, 232-33; Citrusy Black Bean Soup, 233; Corn and Red Pepper Soup with Sweet Potatoes and Kale, 234; Creamy Tomato and White Bean Soup, 234-35; Dr. Fuhrman’s Anticancer Soup, 235; Easy Lentil and Chickpea Soup, 236; Herbed Split Pea Soup, 236; Nutritarian diet, 186-87; Succotash Casserole Stew with Cornmeal and Okra Dumplings, 237; Tempeh Chili with Sriracha, 238; West African Sweet Potato Soup, 239
South, 67, 164; crime, 67; diet, 54-55, 67, 100, 102-3, 109, 111, 112, 123, 142, 161; involuntary sterilizations, 115-16; pellagra, 99-114; slavery, 99-104, 106; white supremacy, 104-10, 113, 142
soybean oil, 51, 52, 55, 125-26, 174
soybeans, 44, 117, 123, 174, 191
Spam, 119
spinach, 102, 181, 182, 276; Crustless Spinach Quiche, 246
Split Pea Soup, Herbed, 236
squash, 102; Butternut Squash Salad with Toasted Pumpkin Seeds, 226; Butternut Squash Soup with Mushrooms, 232-33
Sriracha, Tempeh Chili with, 238
Standard American Diet (SAD), 9, 17, 50, 51, 68, 70, 74, 87, 88, 94, 121, 123, 156, 177-80, 268, 280, 292; age of death and, 268
starch, 83
statin drugs, 273-74
steaming, 196
sterilization, involuntary, 115-17
Stewart, Hayden, 175
Stir-Fry with Tempeh, Broccoli, 241
stomach cancer, 35, 83, 295
Strawbeany Ice Cream, 263
strawberries, 84-85; Strawbeany Ice Cream, 263
street vendor carts, 163-64
stress, 24, 141; oxidative, 24, 285
stroke, 2, 5, 12, 32, 35, 54, 75, 77, 88, 152, 293, 295, 296; epidemic, 32
Stuffed Red Peppers, 252
subsidies, food, 174-76
Succotash Casserole Stew with Cornmeal and Okra Dumplings, 237
sucrose, 49
sugar, 18-22, 28, 29, 36, 46-49, 53, 59, 64, 65, 119, 165, 166, 178, 200-202; crime and, 64-68; depression and, 46-47; disease and, 20-21, 28-33, 46-49; industry, 29, 166
suicide, 55, 56, 64, 108, 144
sunflower seeds, 182
sunlight, 281
superfoods, top 20, 181
supermarkets, 167-68, 172
Super Simple Hummus, 225
Supreme Court, U.S., 105, 115-17
Sweden, 72, 130
Sweet Beet Carrot Bars, 219
sweeteners, 20, 21, 22, 28-33, 36, 46-49, 79, 165, 174, 200, 201; composition of, 49; disease and, 28-33, 46-49
sweet potato: Caribbean Greens and Sweet Potatoes (with optional fish), 242-43; Corn and Red Pepper Soup with Sweet Potatoes and Kale, 234; Sweet Potato Fries, 258; Sweet Potato Pie with Coconut Pecan Crust, 264; West African Sweet Potato Soup, 239
Sweet Potato Fries, 258
Sweet Potato Pie with Coconut Pecan Crust, 264
Taco Bell, 37
Taco Salad Wraps, 258-59
Tajikistan, 143
Takasaki, Yoshiyuki, 121
taxes, 152, 161, 162, 166, 168, 173
television, 48
tempeh, 191; Broccoli Stir-Fry with Tempeh, 241; Tempeh Chili with Sriracha, 238
Tempeh Chili with Sriracha, 238
Tennessee Corn Pone, 252
testosterone, 86
Thompson-McFadden Pellagra Commission, 110-11
3M Diet, 107, 123
thyroid disease, 26
Time magazine, 52
Toast with Grilled Onion and Tomatoes, Avocado, 253
tobacco industry, 166
tofu, 182; Caribbean-Spiced Baked Tofu, 243; Chickpea Tuno Salad, 228
tomato, 44, 87-88, 181; Avocado Toast with Grilled Onion and Tomatoes, 253; Creamy Tomato and White Bean Soup, 234-35; health benefits of, 87-88
toxic hunger, 26-27
toxins, 16, 24-26, 28, 43, 45, 288; in fish, 191-93; food additives, 25-26, 275; lead, 124-25; metabolites, 24-26, 27, 31; withdrawal symptoms, 24
trans fats, 38, 52, 295
triglycerides, 30, 32, 297
Tropical Smoothie, 215
turnips, 81
Twinkies, 119
ulcerative colitis, 56
United Kingdom, 25, 60, 64, 65, 67, 146, 166, 167, 287
United Nations, 143
U.S. Department of Agriculture (USDA), 153, 154, 164, 175
urban food deserts, 153-76; worst, 156-58
USA Today, 37
Vanilla or Chocolate Nice Cream, 265
Vardaman, James Kimble, 104
vegan diet, 189-91, 280, 283, 285
vegetable oils, 50, 52, 53, 55, 125-26
vegetables, 10, 22, 27, 28, 39, 43, 44, 47, 50, 58, 61, 67, 70, 74-75, 79, 101, 102, 119, 155, 159, 161-64, 165, 167, 175, 178, 181, 270, 289, 293-94; Breakfast Veggie Wraps, 217; cooking methods, 195-97; cost of, 174-75, 193-94; cruciferous, 80-81, 81, 82, 185; folate in, 272-77; G-BOMBS, 80-87; health benefits of, 80-82; Millet Salad with Veggies and Black Beans, 230; Nutritarian diet, 177-202; Pan-Roasted Vegetables, 247; Veggie Pizza, 259; whole grains with, 199. See also main dishes and vegetable sides; specific vegetables
Veggie Pizza, 259
Vinaigrette, Walnut Cream, 225
violence, 4, 10, 42, 55, 59, 124-26, 142, 146; fast food and, 64-68; lead and, 124-25; pellagra and, 100, 101, 106-10, 113; white supremacy, 104-10, 113, 142
vitamins and minerals, 43, 45, 146, 159, 179, 183; A, 160, 272, 278, 282; B, 46, 107, 112, 123, 160, 189, 272-77, 280, 282; C, 160, 189; D, 109, 272, 280, 281-82; deficiency, 159-60, 270-84; E, 189, 278, 279, 282; enrichment, 122-23, 177, 178; folate, 272-77; K, 280, 282, 283; supplements, 160, 270-86
Voices for Healthy Kids, 172-74
walnut, 51, 54; Kale and Carrot Salad with Apple Walnut Dressing, 228-29; Quinoa Walnut Loaf, 248; Walnut Cream Vinaigrette, 225
Walnut Cream Vinaigrette, 225
Warm Blueberry Breakfast, 220
Washington, Booker T., 104
Washington, D.C., 67
watercress, 81, 181
water pollution, 192
Weekend Breakfast Frittata, 220
weight, ideal, 9
weight gain, 3, 9, 12, 19, 23-24, 75-79, 179, 180, 267. See also obesity
weight loss, 8, 12-13, 27-28, 297; surgery, 281
West African Sweet Potato Soup, 239
wheat, 123
wheat berries, 198
White Bean Soup, Creamy Tomato and, 234-35
white flour, 16, 19, 20-21, 46, 87, 102, 107, 165, 174, 200, 272; disease and, 20-21
Whitehead, Alfred North, 99
white supremacy, 100, 104-10, 113, 142
Whole Foods Market, 169
whole grains, 43, 47, 74, 80, 193, 194, 197-99; combination with other foods, 199; intact, 197-99; Nutritarian diet, 197-99. See also specific grains
wild rice, 198-99
Wilson, Mark, 134-37
wok, 195, 196
women, 17, 70, 76, 142, 192; alcohol and breast cancer, 286-89; cancer rates, 89; diet during pregnancy, 158-59, 273, 274, 276, 278, 284-86; early maturation and breast cancer, 90-95; heart disease risk, 17, 77, 88; working mothers, 144
Women’s Health Initiative Memory Study, 284
Woolbright, Akva, 168-72
World Health Organization (WHO), 38, 77, 159, 165-66
World War I, 36, 294
World War II, 118-19, 275; effect on American diet, 118-23
wraps, 211, 253; Breakfast Veggie Wraps, 217; Lentil Wraps with Peppers and Onions, 255; Taco Salad Wraps, 258-59
yams, 102
Years of Potential Life Lost (YPLL), 154-55
Yellow No. 5, 26
Yellow No. 6, 26
Zambia, 143
zinc, 159, 272, 280, 282
Zucchini and Quinoa, Red Beans with Cajun-Spiced, 249