Page numbers listed correspond to the print edition of this book. You can use your device’s search function to locate particular terms in the text.
A
Absorption
acidity and, 25–27, 73
alkalinity and, 25–27, 73
of nutrients, 19–21, 24–27, 31–42, 53–60, 73, 88, 106, 116–117, 158–159, 174–177
of sunshine, 74–75
Accuracy, importance of, 164–166, 171
Acupuncture, 128–129
Addison, Joseph, 8
Aihara, Herman, 61
Allen, James, 158
Allergies, 39–42
Alzheimer’s disease, xviii–xix
Amasake, 408
Anti-inflammatory diet, 178–179
Appetite, 48–49, 150–151, 175
Aristotle, 5, 186
Arteries, 125–128, 177–178
Arthritis, 20, 93, 178–179
B
Baker, Karl, 122
Balance, achieving, 45, 48–49, 55–56, 70–73, 95–117, 149–153
Bathing, 126, 132–134, 179
Bean recipes
Azuki Beans with Seasonal Sweet Vegetables, 275–276
Baked Beans, 296–297
Black Soybean Stew, 282–283
Chickpea Stew, 278–279
Green Beans and Kidney Beans, 293–294
Hearty Lentil Stew with Fried Bread, 281–282
Hummus, 299
Italian-Style White Beans and Greens, 290–291
Lentil Sweet Potato Stew, 276–277
M’Panata, or White Beans with Greens and Fried Bread, 291–292
Quick Fix White Bean Burdock Stew, 294–295
Refried Beans, 292–293
Savory Lentil Stew with Sautéed Onions and Leeks, 279–280
Summer Chickpea Vegetable Stew, 297–298
Sweet and Sour Baked Beans, 285–286
Sweet Black Soybeans, 287–288
White Bean Burdock Vitality Stew, 284–285
White Beans with Sautéed Cabbage, Onions, and Caraway, 289–290
White Beans with Sautéed Onions and Kale, 288–289
Beans, benefits of, 4, 22, 32–35, 71–73, 91, 101–104, 111–114
Beans, list of, 194
Bedtime routines, 45, 66–70, 116, 149, 173, 178
Beverages, list of, 196, 200
Beverages, recipes for, 386–390. See also Juice recipes
Blood plasma, 30, 35, 91
Blood sugar, 42, 67–68, 82, 176–177
Blood vessels, 125–125, 177–178
Body rubs, 126–135
Breakfast recipes
Rolled Oats, 206
Soft Millet, 207
Soft Rice, 204–205
Steamed Sourdough Bread, 209
Steel-Cut Oats, 205
Sweet Couscous, 208
Brillat-Savarin, Anthelme, 99
Brown rice, benefits of, 33, 36, 41–42, 97–105, 113–115
Brown rice vinegar, 115, 410
Butler, Samuel, 163
C
Calcium, 25, 31–32, 64, 101, 106, 113
Campbell, T. Colin, xxi–xxii, 29, 34
Cancer
breast cancer, xvii–xviii, 35, 42, 183
colon cancer, 160
preventing, 18, 34–35, 38, 42, 90, 93, 173
prostate cancer, xiii–xviii, 35
recovering from, xiii–xviii, xxi–xxii, 7, 160, 163
skin cancer, 38
testicular cancer, xv–xvi, 163
toxins and, 138
Carbohydrates, 13, 25–33, 38–42, 62–68, 80, 91, 97, 101–104, 113
Carlyle, Thomas, 46, 91
Chi, 54, 186. See also Energy
Chicken/poultry, 22, 36, 40, 79, 99, 114, 117, 200
Childhood obesity, 124–125, 159
China Diet, The, xxii
Churchill, Winston, 97
Circulation
body rubs and, 126–135
chewing and, 60, 65
in children, 158–159
improving, 7, 26, 36, 116, 122–139
walking and, 122–126
Cleaning products, 144, 146
Cleanliness, 68–69, 124–126, 132–134, 139–141, 179
Clothing, 141–142
Compass, 144–145
Complete Macrobiotic Diet, The, xxii
Computers, 26, 50, 124, 173–174
Condiments, list of, 195
Cooking skills, 46, 167–171
Cooking styles, 42, 111–112, 145, 189–190
Cookware, 201
Cousins, Norman, xv
Cravings, 1–2, 6, 10, 15–18, 88, 104–106, 124–125
D
Daily activities. See also Lifestyle practices
body rubs, 126–135
cleanliness, 68–69, 124–126, 132–134, 139–141, 179
daytime activities, 66–70
exercise, 119–126
hobbies, 135–136
nighttime activities, 66–70
physical activity, 119–126
skin care, 126–135, 141–142
walking, 119–126
Daily schedules
bedtime routines, 45, 66–70, 116, 149, 173, 178
evening schedule, 74–76
mealtimes, 45, 58, 77–83, 98–99, 149–151
morning schedule, 74–76
nighttime schedule, 74–76
rising early, 74–76
setting, 74–83
sleep schedule, 74–76
Dairy products, 25, 29, 31–35, 40–41, 68, 78, 86–91
Deficiencies, 6–7, 29–35, 87–88, 106–107, 112
Dessert recipes
Almond Crème, 366
Alternate Pie Crust using Unbleached White Flour, 376
Amasake Almond Kanten, 370
Apple Grape Kanten Dessert, 360–361
Apple Pie, 377–378
Apple Sauce, 362–363
Baked Apples, 372–373
Blueberry Pie, 378–379
Brown Rice Crispy Treats, 380–381
Caramel Rice Pudding, 368–369
Chocolate Maple Walnut Cookies, 381–382
Cookie Dough Pie Crust, 383–384
Fresh Fruit Sauce, 368
Mini Apple Pecan Tart, 379–380
Panna Cotta with Fresh Fruit Sauce, 367
Pie Crust, 375–376
Poached Pears, 361–362
Pumpkin Custard, 371
Sautéed Apples, 365–366
Steamed Seasonal Fruits with Sweet Kuzu Sauce, 363–364
Strawberry-Blueberry Fruit Crumble, 373–374
Vanilla Butter Pecan Cookies, 382–383
Diabetes, 7, 18, 90, 93, 124, 159, 176–177, 183
Diet. See also Food; Meals
anti-inflammatory diet, 178–179
balanced diet, 45, 95–117, 186
format for, 45, 51, 53–73, 147–153
imbalanced diet, 22, 26–31, 40–42, 62–63, 87–88, 105–107, 115–117, 141–142, 149–150
modern diet, 3–4, 21–23, 36–37, 87–92, 114, 177–180
plant-based diet, 3, 19–20, 30–42, 95–117, 174–178, 185–186
restrictive diets, 1–6, 29, 175–176
steps to, 43–51, 53–117
variety in, 48–49, 95–115, 150–151, 189
vegetarian diet, 114, 117, 184
Diet for a Small Planet, 91
Digestion
balanced meals and, 70–73, 98, 103–106, 116–117
chewing and, 25–26, 59–66
daily schedule for, 74–83
eating habits, 53–73
good nutrition and, 7–11
lifestyle practices and, 120–126, 141, 158
during nighttime, 66–69
overeating and, 25–27
plant-based diet and, 30–42, 95–117, 174–178
saliva and, 62–64, 73
soups and, 107–110
Dining out, 100, 147–148, 151, 165
Dinner recipes
Barley Bean Stew, 220–223
Brown Rice, 210–219
Bulgur Wheat Salad, 231–232
Bulgur Wheat with Sautéed Red Onion and Peas, 233–234
Couscous Vegetable Salad with Red Onion, Carrot, and Peas, 235–236
Farro with Dried Porcini and Green Peas, 224–225
Farro with White Beans and Kale, 226–227
Fine Bulgur, 234
Fried Rice with Fresh Herbs and Vegetables, 218–219
Grilled Sweet Corn, 228–229
Kasha, 223–224
Millet with Sweet Vegetables, 219–220
Mushroom Barley Bean Stew, 221–223
Mushroom Saffron Risotto, 239–240
Peruvian Quinoa with Black Beans and Avocado, 230–231
Polenta, 229–230
Porcini Farro Risotto, 227–228
Pot-Boiled Brown Rice, 215–216
Pressure-Cooked Brown Rice with Beans, 214–215
Pressure-Cooked Brown Rice with Grains, 213
Pressure-Steamed Brown Rice, 211–212
Saffron Risotto, 237–240
Traditional Hand Rolled Couscous with Saffron and Peas, 236–237
Vegetable Fried Rice, 216–217
DiRenzo, Francesca, 291
Diseases
Alzheimer’s disease, xvii–xix
arthritis, 20, 93, 178–179
cancer, xiii–xviii, xxi–xxii, 7, 16, 18, 34–35, 38, 42, 90, 93, 138, 160, 163, 173, 183
diabetes, 7, 18, 90, 93, 124, 159, 176–177, 183
heart disease, 7, 18, 90, 93, 125
high blood pressure, 7, 36–37, 173, 177–178, 183
hypoglycemia, 67–68, 149, 176–177
obesity, 21, 124–125, 159, 173
reducing, xiii–xix, xxi–xxii, 15–20, 36, 56–68, 116, 154–158, 162–164, 178–180
Duke, James, 108
E
Eastern medicine, 41, 55
Eating habits
balance, 45, 48–49, 55–56, 70–73, 95–117, 149–153
before bedtime, 45, 66–70, 116, 149, 173, 178
chewing food, 25–26, 59–66
dining out, 100, 147–148, 151, 165
for healthy choices, 45, 51
healthy choices and, 45, 51, 53–73, 147–153
meal format, 45, 51, 53–73, 147–153
mealtimes, 45, 58, 77–83, 98–99, 149–151
sitting down, 10–11, 26, 45, 53–59, 69, 77, 148–150, 164, 175
steps to, 43–51, 53–117
time for meals, 53–73
Edison, Thomas, xvii
Electromagnetic fields, 80, 141–142, 144–146
Emerson, Ralph Waldo, 102, 163
Emotional practices, 123, 126–133, 150–153, 185–187. See also Lifestyle practices
Energy
chi, 54, 186
cycles of, 58–60
increasing, 18–19, 33, 49–50, 115, 156–158, 167
ki, 58–60, 186
life force, 58–60, 186
recharging, 69, 75–76, 137–146, 174
Environment, recharging, 137–146
Exercise, 119–126
F
Farro, 42, 407
Fast foods, 16, 90–91, 179
Fats, 13, 29, 41, 63, 88, 113, 127–134, 177, 200
Fish, 36, 99, 101, 104, 112–114
Fish, list of, 197, 200
Flexibility, 2–3, 161–162, 165
Food. See also Meals; Nutrition
acidity of, 19–20, 25–27, 32–33, 37–41, 63–64, 67, 73, 178
alkalinity of, 25–27, 36–42, 62–63, 67, 73, 178
appreciation of, 11, 13–16, 19
to avoid, 199–200
basics of, 3–11, 13–23, 183–188
chewing, 25–26, 59–66
digestion of, 7–11, 25–42, 54–55, 59–83, 98, 103–117, 120–126, 141, 158, 174–178
fast foods, 16, 90–91, 179
gratitude for, 11, 13–16, 19
history of, 84–94
importance of, 3–11, 13–23
indigenous foods, 19–23
junk foods, 16, 90–91, 104, 159, 179
leaving stomach, 66–69
list of, 189–200
local foods, 19–23
mixing, 72–73
myths about, 29–42
for occasional use, 197–199
philosophy on, 13, 170, 185–187
principal food, 85–86, 99–101, 114
quality of, 45, 51, 95–117, 147
recipes for, 203–390
restricting, 1–6, 29, 175–176
using sparingly, 199
variety of, 48–49, 95–115, 150–151, 189
water and, 9, 21–23
Food allergies, 39–42
Food glossary, 407–411
Food groups, 32, 87, 90, 103
Food journal, 151–153
Food lists, 189–200
Food myths
allergies, 39–42
gluten, 39–42
nutrients, 31–32
nutrition, 29–31
restrictive diets, 29
salt, 36–38
stress, 39
sun, 38
Food pyramid, 86
Franklin, Benjamin, 13, 66, 68, 75, 93, 121, 162, 164
Fruits, benefits of, 4, 22–23, 34, 89–91, 114
Fruits, list of, 198
G
Gaertner, Johannes A., 160
Galen, 186
Gandhi, Mahatma, 17, 59
Geerlings, Sigrid, xvii–xviii
Gittelman, Steve, xviii–xix
Glossary, 407–411
Gluten, 39–42, 98, 101, 113
Grains
balanced meals with, 70–73, 95–117
benefits of, 4, 22, 32–35, 71–73, 86–95, 111–114
gluten and, 39–42, 98, 101, 113
list of, 191
vegetables and, 95–117, 192
Gratitude, for food, 11, 13–16, 19
Gratitude, for life, 156–161
Gut health, 174, 178–180
H
Health
challenges with, 3–4, 13–23, 39–42, 170–171
craving health, 6, 10, 15–18
emotional health, 8–10, 15–19, 30–38, 60–61, 83, 96–99, 123, 126–133, 150–153, 185–187
lasting health, 3–8, 15–19, 29, 46, 91, 119–136, 154, 175, 186–187
mental health, 10, 15–19, 30–38, 60–61, 77, 81–83, 123–126, 133–136, 150–157, 175–176
physical health, 13–23, 30–35, 60–61, 77, 83, 91, 96–99, 119–136, 156, 175–176, 185–187
spiritual health, 13–23, 30–38, 55, 60–61, 84–85, 91, 96–99, 120–122, 151–171, 185–187
Healthy choices
benefits of, 5–11, 13–23, 173–180, 185–187
eating habits and, 45, 51, 53–73, 147–153
meal format, 45, 51, 53–73, 147–153
steps to, 43–51, 119–171
Healthy habits
benefits of, 1–4, 173–180
creating, 3–4
diet, 45–51, 53–117
eating habits, 45–51, 53–117
lifestyle practices, 46–51, 119–171
meals, 45–51, 53–117
steps to, 43–51, 53–117
Healthy weight, 155–156, 175–176
Heart disease, 7, 18, 90, 93, 125
Heineman, Susan, xviii–xix
Herodotus, 186
High blood pressure, 7, 36–37, 173, 177–178, 183
Hippocrates, 55, 155, 186
Hobbies, 135–136
Home, recharging, 137–146
House, Peggy, 2
House, Rod, 2
Houseplants, 138–141, 174
Hufeland, Christoph von, 84, 186
Hypertension, 36–37, 173, 177–178. See also High blood pressure
Hypoglycemia, 67–68, 149, 176–177. See also Blood sugar
I
Illness, degenerative, 18–20, 31, 40, 88–90, 183
Illness, reducing, xiii–xix, xxi–xxii, 15–20, 36, 56–68, 116, 154–158, 162–164, 178–180
Immune system
of athletes, 121
imbalances in, 141–144
improving, 37–41, 63–64, 135, 179–180, 188
protection of, 128–129
weakening, 37, 75, 90, 121
Ionization, 138–141
J
Jefferson, Thomas, 45, 92, 121
Jinenjo, 410
Journal, keeping, 151–153
Juice recipes
Carrot-Apple Juice, 386
Carrot-Apple-Orange Juice with a Twist, 386–387
Carrot-Celery Juice, 387
Cool Green Cucumber Juice, 389
Fresh Carrot Juice, 385–387
Green Twist, 390
Leafy Greens Juices, 388–390
Sweet Dream of Green, 388–389
Junk foods, 16, 90–91, 104, 159, 179
K
Kanten, 360, 410
Ki, 58–60, 186. See also Energy
Konyaku, 410–411
Kushi, Aveline, xxi, 84
Kushi, Michio, xiv, xxi–xxii, 18, 84, 95
Kuzu, 411
L
Lao Tzu, 5
Lappé, Frances Moore, 91
Life, appreciation for, 156–161
Life expectancy, 4, 18
Life force, 58–60, 186. See also Energy
Life magazine, xiv
Lifestyle practices
accuracy for, 164–166, 171
appreciation for life, 156–161
approaches to, 46, 119–171
body rubs, 126–135
cleanliness, 68–69, 124–126, 132–134, 139–141, 179
clothing, 141–142
cooking skills, 46, 167–171
cooking styles, 42, 111–112, 145, 189–190
daily activities, 119–136
emotional practices, 123, 126–133, 150–153, 185–187
flexibility, 2–3, 161–162, 165
hobbies, 135–136
for home, 137–146
macrobiotic practice, 147–153
mental practices, 123–126, 133–136, 150–157, 175–176
natural environment, 137–146
natural materials, 141–146
physical practices, 119–136, 156, 175–176
skin care, 126–135, 141–142
spiritual practices, 120–122, 151–171
steps to, 43–51, 119–171
support network, 46, 166–167
walking, 119–126
will power, 46, 154, 160–164, 177
Londen, William, 135
Longevity, xxi, 4–8, 50, 84, 186
Lunch recipes
Barley Bean Stew, 220–223
Brown Rice, 210–219
Bulgur Wheat Salad, 231–232
Bulgur Wheat with Sautéed Red Onion and Peas, 233–234
Couscous Vegetable Salad with Red Onion, Carrot, and Peas, 235–236
Farro with Dried Porcini and Green Peas, 224–225
Farro with White Beans and Kale, 226–227
Fine Bulgur, 234
Fried Rice with Fresh Herbs and Vegetables, 218–219
Grilled Sweet Corn, 228–229
Kasha, 223–224
Millet with Sweet Vegetables, 219–220
Mushroom Barley Bean Stew, 221–223
Mushroom Saffron Risotto, 239–240
Peruvian Quinoa with Black Beans and Avocado, 230–231
Polenta, 229–230
Porcini Farro Risotto, 227–228
Pot-Boiled Brown Rice, 215–216
Pressure-Cooked Brown Rice with Beans, 214–215
Pressure-Cooked Brown Rice with Grains, 213
Pressure-Steamed Brown Rice, 211–212
Saffron Risotto, 237–240
Traditional Hand Rolled Couscous with Saffron and Peas, 236–237
Vegetable Fried Rice, 216–217
M
Macrobiotics
benefits of, 1–4, 173–180
cooking skills, 46, 167–171
cooking styles, 42, 111–112, 145, 189–190
explanation of, 2–3, 45, 47, 84–85, 100–101
flexibility of, 2–3, 161–162, 165
getting started with, 188–202
glossary for, 407–411
as lifestyle, 1–11, 13–23
philosophy on, 13, 170, 185–187
practice of, 147–153
Macrobiotics or the Art of Prolonging Human Life, 84, 186
Maimonides, xiii
Marriot, J. Willard, 165
Maugham, W. Somerset, 47
Meals. See also Food; Nutrition
balanced meals, 45, 70–73, 95–117, 149–153
centerpiece of, 99–101, 114
content of, 45, 51, 95–117, 147
format of, 45, 51, 53–73, 147–153
mistakes with, 147–153
modern meals, 91–92
planning, 111–115
quality of, 45, 51, 95–117, 147
recipes for, 203–390
regular mealtimes, 45, 58, 77–83, 98–99, 149–151
steps to, 43–51, 53–117
structure for, 50–51, 148–153
ten-day menu plans, 391–406
time for, 53–73
Mealtimes, 45, 58, 77–83, 98–99, 149–151
Meat, 22, 34–36, 40, 79, 99, 114, 117, 200
Meat, list of, 200
Mental practices, 123–126, 133–136, 150–157, 175–176. See also Lifestyle practices
Menu book, keeping, 151–153
Menu plans, 391–406
Metabolism, 10–11, 19–20, 38, 67, 83
Millet, 33, 407
Miso, 35–36, 408
Mochi, 407
Modern diet, 3–4, 21–23, 36–37, 87–92, 114, 177–180. See also Diet
Moses, 96–97
Myths, 29–42. See also Food myths
N
Natto, 35, 304, 409
Natto recipes, 304–305
Natural environment, 137–146
Natural materials, 141–146
Nature
alignment with, 13–15, 21, 48–51, 77–81, 84–88, 98–99
connecting to, 13–15, 21, 91–94
cycles of, 13, 21, 48–51, 87–88
mealtimes and, 77–83
walking in, 119–126
Negative ionization, 138–141
Nietzsche, Friedrich, 123
Noodle recipes
Fried Soba, 243
Hot and Spicy Herbed Noodle Broth, 243–244
Udon Noodles with Sautéed Vegetables, 242
Norvell, Anthony, 159
Nutrients
absorption of, 19–21, 25–26, 29–42, 53–65, 70–76, 106, 116–117, 158–159, 174–177
balanced diet and, 45, 95–117, 186
myths about, 31–32
in ten-day period, 30, 35, 42, 91, 108–110
Nutrition. See also Food; Meals
good nutrition, 7–11, 29–31, 100–101
meaning of, 6–8, 29–31, 100–101
myths about, 29–31
understanding, 29–31
war and, 125–126
Nuts/seeds, 4, 31, 91–96, 113–114, 197
O
Obesity, 21, 124–125, 159, 173
Ohsawa, George, xxi, xxii, 1, 13, 18, 84
Oils, 33–34
Orwell, George, 157
Overeating, 21, 25–27, 124–125, 159, 173
P
Pasta recipes
Broccoli and White Beans, 248–249
Cauliflower and Baby Arugula Sauce, 247–248
Kasha Varnishkes, 249–250
Onions, Kale, and Sun-Dried Tomato Sauce, 246–247
Pesto, 250–251
Romanesco Fresh Tomato, 251–252
Spicy Cauliflower Sauce, 252–253
Zucchini, Onion, and Carrot Sauce, 254
Pavarotti, Luciano, 53
Perspiration, 127, 130
Physical activity, 119–126
Physical practices, 119–136, 156, 175–176. See also Lifestyle practices
Pickle recipes
Quick Cucumber Pickles, 358–359
Quick Pressed Cucumber and Red Onion for Salads, 359
Quick Umeboshi Vinegar Pickles, 357–358
Plant-based diet, 3, 19–20, 30–42, 95–117, 174–178, 185–186. See also Diet
Plants in home, 138–141, 174
Play, 120–121. See also Daily activities
Poison, 60–61
Pollution, 18, 93, 123, 138–141, 144–145
Positive ionization, 138–141
Posture, 54, 59–61
Prebiotics/probiotics, 179–180, 185
Preservatives, 88–89
Protein, 13, 29–40, 63, 80–91, 96–116, 125, 145, 174, 188
R
Recalled by Life, xiv, xv
Recharging, 69, 75–76, 137–146, 174
Recipes
bean recipes, 274–299
breakfast recipes, 203–209
dessert recipes, 360–384
dinner recipes, 210–240
juice recipes, 385–390
lunch recipes, 210–240
noodle recipes, 241–244
pasta recipes, 245–254
pickles, 357–359
salads, 334–345
sandwiches, 346–356
soup recipes, 255–273
tofu recipes, 300–305
vegetable dishes light, 325–333
vegetable dishes long-cooked, 306–324
Restrictive diets, 1–6, 29, 175–176. See also Diet
Richardson, B. W., 15
Riley, Patrick, 184
Roosevelt, Eleanor, 8
Roosevelt, Franklin D., 89
Roosevelt, Theodore, 23
S
Salads
Arugula Salad, 335–337
Arugula Salad with Sautéed Mushrooms, 336–337
Baby Arugula Golden Beet and Pear Salad, 339
Beet Salad, 340–341
Bibb Lettuce with Sun-Dried Tomatoes and Sautéed Onions, 341–342
Cabbage Slaw, 342–343
Mixed Arugula and Bitter Leaf Salad, 343–344
Mushroom Fennel and Baby Arugula, 344–345
Simple Iceberg Salad, 334–335
Susan’s Guacamole, 338
Vegan Avocado Caesar Salad with Tempeh Croutons, 337
Salt, 36–38. See also Sea salt
Sandwiches
Burritos, 346–347
Hummus Sandwich, 348–349
Pan-Fried Tofu, 355–356
Pico de Gallo, 347–348
Simple Tofu Sandwich, 349–350
Susan’s Vegan Mayo, 351
Tempeh Bacon Avocado Club, 352–353
Tempeh Reuben, 353–354
Tofu Banh Mi, 354–355
Sattilaro, Anthony, xiii–xv
Saturday Evening Post, xiv
Schiaparelli, Elsa, 170
Schiller, Johann Friedrich von, 136
Schultz, Carole, xix
Schultz, Jack, xix
Schwalm, Barbara, 362, 377, 378
Schwalm, Jared, 289, 365
Schwartz, Mona, xiii
Science News, 135
Sea salt, 25, 37–38, 410
Sea vegetables, 25, 71, 86, 410
Sea vegetables, list of, 194
Seasoning guideline, 202
Seasonings/spices, 187, 189, 196, 199
Seattle, Chief, 161
Seeds/nuts, 4, 31, 91–96, 113–114, 197
SHI Macrobiotics, xxii, 2–3, 45, 47, 72, 166–167, 187. See also Macrobiotics
Shiitake, 410
Shiso leaves/powder, 409
Showering, 126, 132–134, 179
Shoyu, 35, 408–409
Skin care, 126–135, 141–142
Sleep
importance of, 66–67, 74–76, 173
schedule for, 74–76
tips for, 173–174
Snacks, eating, 45, 53, 57, 114
Snacks, list of, 198
Soba noodles, 98, 407–408
Soil principle, 19–22
Soup recipes
Basic Miso Soup, 256–257
Butternut Squash Soup, 259–260
Cauliflower and Leek Soup, 263
Cauliflower Corn Chowder, 260–261
Clear Soup, 266–268
Cool Cucumber Soup, 264–265
Cream of Broccoli Soup, 262
Creamy Black Bean Soup, 268–269
Daikon and Dried Shiitake Miso Soup, 257–258
Miso Soup, 256–259
Puréed Chickpea Soup, 272–273
Red Bean Soup, 269–270
Spicy Clear Soup, 267–268
Split Pea Soup, 271–272
Susan’s Minestrone Miso Soup, 258–259
Sweet Potato Soup with Carrots and Ginger, 265–266
Soups
benefits of, 70, 82, 96, 98, 107–110, 116, 136, 151
digestion and, 107–110
recipes for, 255–273
types of, 70, 107–110, 192, 255
Sourdough bread, 32–33, 408
Soy, 35–36
Spiritual practices, 120–122, 151–171. See also Lifestyle practices
Steps to healthy habits. See also Lifestyle practices
daily schedule, 74–83
description of, 43–51
eating habits, 43–51, 53–73, 147–153
meal format, 45, 51, 53–73, 147–153
origin of, 47
structure for, 50–51, 148–153
Strengthening Health Approach to Macrobiotics, xviii, 2–3, 45, 47. See also SHI Macrobiotics
Strengthening Health Institute (SHI), xxii, 72, 166–167, 187
Stress, relieving, 39, 65–66, 108, 136–146
Structure, maintaining, 50–51, 148–153
Sugars, 25, 32, 40–42, 62–64, 80, 176–177
Sun, 38, 74–75
Support network, xiv–xv, 46, 166–167
Sweeteners, 10, 41, 63, 176–177, 188, 198, 200
Sweets, eating, 88, 101, 113–114, 124, 134, 173
Sweets, list of, 198
Television, watching, 26, 45, 53–55, 120, 124, 140, 146, 173–174
Tempeh, 35, 304
Tempeh recipe, 304
Ten-day menu plans, 391–406
Ten-day periods, 30, 35, 42, 91, 108–110
Testimonials, xiii–xix
Thoreau, Henry David, 140
Tofu, 35, 300, 409
Tofu recipes
Hiyayakko (“Cold Tofu”), 302
Marinated Tofu, 300–301
Simmered Tofu, 301
Susan’s Ponzu Sauce, 303
Tofu Cheese, 302
Toxins, eliminating, xv, 20, 27, 30–35, 63–64, 74, 129–134, 174–178
Toynbee, Arnold, 39
Twain, Mark, 10
Twenty-minute cycles, 57–59, 66
U
Udon noodles, 98, 407
Umeboshi plums, 115, 409
Umeboshi vinegar, 180, 409
Un-yeasted sourdough bread, 32–33, 408
V
Variety, adding, 48–49, 95–115, 150–151, 189
Vegetable Dishes Light recipes
Asian-Style Mustard Greens, 333
Blanched Vegetable Salad, 329–330
Quick Sautéed Baby Spinach, 325–326
Quick Sautéed Leafy Greens, 332
Quick Sautéed Romaine with Tofu Cheese, 327–328
Quick Sautéed Vegetables–Red Onion, Bok Choy, Carrot, 330–331
Quick Steamed Greens, 328–329
Vegetable Dishes Long-Cooked recipes
Arame with Sweet Vegetables, 308–309
Boiled Daikon with Sweet Miso-Tahini Sauce, 315–316
Candied Sweet Potatoes, 312–313
Classic Kinpira, 310–311
Mediterranean Sautéed Vegetables, 313–314
Nishime Vegetables, 306–308
Roots and Greens, 309–310
Sautéed Broccoli Rabe, 314–315
Sautéed Onions, Cabbage, and Tomatoes with Miso, 317–318
Savory Sesame Burdock, 318–319
Sweet and Sour Beets, 319–320
Sweet and Sour Lotus Root, 320–321
Sweet and Sour Red Cabbage, 322–323
Sweet Vegetable Kinpira, 311–312
Vegan Cauliflower Au Gratin, 323–324
Vegetables
benefits of, 4, 22, 32–35, 71–73, 86–95, 111–114
cooking, 111
grains and, 95–117, 192
grown locally, 22, 31, 92–93
list of, 193–195, 199
recipes for, 306–333
storing, 22–23
Vegetarian diet, 114, 117, 184. See also Diet
Veins, 125–128, 177–178
Vitality, strengthening, 18–19, 33, 49–50, 115, 156–158, 167
Vitamin A, 33
Vitamin B, 64
Vitamin B-12, 31, 89
Vitamin C, 64, 101, 113
Vitamin D, 33, 38, 89, 113, 127
Vitamin E, 33
Vitamin K, 33
Vitamins, 13, 31–33, 38, 64, 88–89, 97–101, 113, 127
W
Walking daily, 119–126
Water, importance of, 9, 21–23
Waxman, Denny, xv–xix, xxi–xxii
Waxman, Susan, xix, xxi–xxii, 183–187
Weight, healthy, 155–156, 175–176
Western medicine, 55, 186
Whitman, Walt, 49
Whole, xxii
Will power, 46, 154, 160–164, 177
Williams, John, xv–xvi
Williams, Toini, xv–xvi
Wolfson-Moche, Nancy, xvi–xvii
Wolverton, William, 138
Wright, Clarissa Dickson, 169
Y
Yamaimo, 410
Yuan Mei, 167