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aging, 22
air travel, 258–59
alcohol, 15, 71, 75–77, 79
in Eat, Drink, and Weigh Less Pyramid, 14
wine, 7, 15, 75, 76
almond(s), 61
baked Cajun-style savory-coated, 178
baked vanilla-cinnamon-coated, 177
-carrot-oat gems, 179
super trail mix, 176
vegetable fried rice, 220
amaranth, 55
amino acids, 59, 63
antioxidants, 22–23, 28
apple(s), 30, 52, 94
avocado Waldorf, 160
-glazed acorn squash rings, 224
arthritis, 9, 83
artichoke hearts, miniature frittata with Parmesan and, 150
Asian diet, 6, 65
asparagus, roasted, 227
Atkins diet, 4
avocado(s), 43, 44, 47
“butter,” 187
guacamole, 186
Waldorf, 160
yogurt dressing, 200
bagels, 251
baking
flours in, 57
shortening in, 42
balsamic vinegar
creamy dressing, 199
glaze, 193
Mollie’s vinaigrette, 198
roasted garlic vinaigrette, 198
banana
chocolate shake, 184
strawberry smoothie, 184
barley, 55, 61
mixed grains with cashews, 243
mushroom burgers, 212–13
vegetable broth with mushrooms and, 172
beans, 7, 15, 52, 58, 59, 60, 62, 63, 64
black beans with exotic fruit, 162
easy three-bean chili, 211
gas and, 27–28
nachos lunch, 158
quick marinated white beans, 163
tangy black-bean dip, 189
vegetable broth with white beans, 173
beans, green
in crunchy peanut coating with protein-of-choice, 218–19
five-minute flash-cooked, 234
Thai-inspired red curry, 222
beef, 60, 62
basic, 208
beverages, 15, 67–72, 74
alcoholic, 7, 14, 15, 71, 75–77, 79
fruit juices, 31, 67–68, 69, 71, 72, 74, 91, 251
sodas, 67–68, 69, 74
vegetable juices, 69
water, 14, 15, 67, 68, 69, 71, 72–74, 90, 92, 94
biking, 85–86
birth defects, 80
bistros, 252–53
blood pressure, 23
high, 9, 19, 40, 83
sodium and, 72
blood sugar, 26, 28, 31, 36, 49, 50, 51, 52, 68, 88, 89, 90, 251
blood triglycerides, 36, 50, 68
body mass index (BMI), 9–10, 11
Body Score, 2, 7–8, 27, 96–202
bread, 56, 61, 250
bread, whole-grain, 56, 57, 61, 63, 91, 250
broiled open-face Cheddar sandwich, 156
buying, 264–65
French toast, 153
very tall sandwich, 155
breakfast, 88, 89, 90–91
carrot-almond-oat gems, 179
microwaved scrambled eggs, 154
miniature frittata with artichoke hearts and Parmesan, 150
miniature frittata with peas, mint, and goat cheese, 151
miniature frittata with zucchini, herbs, and feta, 152
pistachio-currant halvah no-bake nuggets, 181
scrambled eggs with broccoli, 148
scrambled eggs with broccoli and Cheddar, 148
scrambled eggs with spinach, 147
scrambled eggs with spinach and feta, 148
Swiss cheese, mushroom, and scallion omelet, 149
whole-grain French toast, 153
breakfast cereals, 72, 91
buying, 266
cornflakes, 52, 91
whole-grain, 55, 57, 91, 250–51, 266
broccoli, 61
Italian-style pan-sautéed, 232
scrambled eggs with, 148
scrambled eggs with Cheddar and, 148
soup, ethereal, 168
Thai-inspired green curry, 221
vegetable-almond fried rice, 220
broth, vegetable, 171
amazing gravy, 196
amazing mushroom gravy, 197
with corn, 172
delicate spinach soup, 169
with egg, 172
ethereal broccoli soup, 158
with mushrooms and barley, 172
with vermicelli and peas, 173
with wheat berries or wild rice, 173
with white beans, 173
brussels sprouts, roasted, 228
buckwheat groats (kasha), 54, 55, 62
varnishkes, 242
buckwheat noodles with cashews and greens, 216
bulgur, 54
with olive oil and lemon, 239
pine nut pilaf, 240
pine nut pilaf, baked stuffed peppers filled with, 217
taboo-less tabouleh, 166
burger buns, 265
burgers, 60, 268
burgers, vegetable, 60, 62
buying, 268–69
mushroom-barley, 212–13
butter, 14, 43, 44
buttermilk ranch dressing, 199
caffeine, 70, 71
Cajun-style savory-coated nuts, baked, 178
calcium, 14, 70, 81
calories, 10–11, 12, 35, 36, 45, 48, 49, 250, 263
in beverages, 15, 31, 67–68, 69, 70, 250, 251
Body Score and, 97
from carbohydrates, 11, 12, 35, 36, 51
exercise and, 82, 83, 86
from fats and oils, 11, 12, 35, 36, 47, 51
meal patterns and, 93
in muffins, 251
in nuts, 63
from proteins, 11, 12, 35, 60, 61, 62
in vegetables, 19, 27
cancer, xii, 9, 19, 22, 29, 83
alcohol and, 75, 76, 77
fats and, 35
flavonoids and, 70–71
multivitamins and, 79
soy foods and, 64
cantaloupe-peach smoothie, 183
carbohydrates, 15, 36, 47, 48–57, 71
calories from, 11, 12, 35, 36, 51
complex, 51
cutting, 48–49
fire metaphor and, 50
in food pyramids, 13, 14
glycemic index and, 50–51, 52
potatoes as, 26
refined, 13, 14, 15, 36, 49–50
simple, 51
in vegetables, 26, 27
whole grains, see grains, whole
cardiovascular disease, see heart disease
carrot(s), 52
-almond-oat gems, 179
madras vegetable curry, 214
cashews
baked Cajun-style savory-coated, 178
baked vanilla-cinnamon-coated, 177
buckwheat noodles with greens and, 216
mixed grains with, 243
super trail mix, 176
cataracts, 19
cauliflower
madras vegetable curry, 214
cereal bars, 251
cereals, 72, 91
buying, 266
cornflakes, 52, 91
super trail mix two, 176
whole-grain, 55, 57, 91, 250–51, 266
cheese, 40, 60, 62, 64, 72
broiled baby zucchini boats with Parmesan crust, 236
broiled eggplant Parmesan, 215
broiled open-face Cheddar sandwich, 156
miniature frittata with artichoke hearts and Parmesan, 150
miniature frittata with peas, mint, and goat cheese, 151
miniature frittata with zucchini, herbs, and feta, 152
nachos lunch, 158
portobello pizzas, 159
ricotta egg salad, 156
scrambled eggs with broccoli and Cheddar, 148
scrambled eggs with spinach and feta, 148
Swiss cheese, mushroom, and scallion omelet, 149
very tall sandwich, 155
yogurt, 40, 188
cherries, sour, braised greens with walnuts and, 231
chicken, 59, 60, 62
breast, basic, 202–3
breast, roasted (on the bone), 203
breast cutlet, boneless and skinless, 202
vegetable-almond fried rice, 220
chickpeas (garbanzo beans), 59, 62
easy three-bean chili, 211
hummus, 190
chili, easy three-bean, 211
Chinese restaurants, 253–54
chocolate, 7, 40, 263
-banana shake, 184
in Eat, Drink, and Weigh Less Pyramid, 14
meringue cookies, 244
cholesterol, 15, 22, 35, 36, 59, 64, 83
alcohol and, 75, 77
coffee and, 70
eggs and, 46
HDL (good), 36, 40, 41, 42–43, 50, 62, 68, 75, 77
LDL (bad), 36, 39, 41, 42–43, 62
meal patterns and, 93
cinnamon-vanilla-coated nuts, baked, 177
coconut macaroons, 245
coconut oil, 40
coffee, 70, 71, 72
coffee bars, 255
Continental restaurants, 252–53
convenience stores, 260–61
cookies
baked vanilla-cinnamon-coated nuts, 177
chocolate meringue, 244
coconut macaroons, 245
corn, 61
vegetable broth with, 172
cornflakes, 52, 91
couscous, 54
whole-wheat, with pistachios and orange zest, 238
cracked wheat, 55
crackers, whole-grain, 266
cravings, 261–63
cucumber(s)
gazpacho, 174
marinated, 165
spiced yogurt, 192
taboo-less tabouleh, 166
currant-pistachio halvah no-bake nuggets, 181
curry
madras vegetable, 214
Thai-inspired green, 221
Thai-inspired red, 222
dairy products, 13, 15, 41, 47, 58, 59, 63
calcium in, 70, 81
in Eat, Drink, and Weigh Less Pyramid, 14
limiting intake of, 39–40
low-fat, 41, 250
see also cheese; milk; yogurt
date-peanut-flax seed no-bake nuggets, 180
dehydration, 66–67, 92
delis, 255–56, 260
desserts
chocolate meringue cookies, 244
coconut macaroons, 245
honey-broiled pears, 246
dextrose (glucose), 11, 49, 50, 51, 52, 71
diabetes, 9, 10, 15, 22, 36, 40, 50–51, 52
beverages and, 68, 69, 70, 75
eggs and, 46
Mediterranean diet and, 37
peanuts and, 63
physical activity and, 83, 86
trans fats and, 41, 43
“diet food” imposters, 249–51
diets, 1, 3, 5, 8, 48–49
comparison of, 4–5
ideal, 15–16
Mediterranean, xv, 3, 6, 37
21-Day, 8, 107–31, 263
diners, 256
dinner entrées, 201
baked stuffed peppers filled with bulgur-pine nut pilaf, 217
basic chicken breast, 202–3
basic cooked fish, 206–7
basic seitan, 210
basic tempeh, 209
basic tofu, 204–5
boneless, skinless chicken breast cutlet, 202
broiled eggplant Parmesan, 215
buckwheat noodles with cashews and greens, 216
easy three-bean chili, 211
green beans in crunchy peanut coating with protein-of-choice, 218–19
madras vegetable curry, 214
mushroom-barley burgers, 212–13
roasted chicken breast (on the bone), 203
Thai-inspired green curry, 221
Thai-inspired red curry, 222
vegetable-almond fried rice, 220
dips, 62
avocado “butter,” 187
guacamole, 186
hummus, 190
tangy black-bean, 189
diverticulitis, 19, 22
dressings, see salad dressings
driving, 257–58
Eat, Drink, and Weigh Less Pyramid, 13–14
eating mindfully, 15, 88–95
snacks and, 263
eating on the go, 257–61
edamame, 60
egg(s), 60, 62, 63, 64
cholesterol and, 46
in Eat, Drink, and Weigh Less Pyramid, 14
microwave, 154
miniature frittata with artichoke hearts and Parmesan, 150
miniature frittata with peas, mint, and goat cheese, 151
miniature frittata with zucchini, herbs, and feta, 152
salad, ricotta, 156
scrambled, with broccoli, 148
scrambled, with broccoli and Cheddar, 148
scrambled, with spinach, 147
scrambled, with spinach and feta, 148
Swiss cheese, mushroom, and scallion omelet, 149
vegetable broth with, 172
eggplant
broiled bell peppers, onions, portobellos and, 235
Parmesan, broiled, 215
Thai-inspired red curry, 222
“egg” salad, tofu, 157
English muffins, 265
entrées, see dinner entrées
exercise, 10–11, 14, 77, 81, 82–87
resistance, 12, 14, 85, 86–87
sports drinks and, 71
fast food, 256–57
fat, body, 83
abdominal, 10, 12–13
waist size and, 9–10
fat, dietary, 12, 22, 34–47
blood sugar and, 51
calories from, 11, 12, 35, 36, 47, 51
hydrogenated, 41–42, 45
monounsaturated, 38, 39, 43, 44
in MyPyramid, 13
n-3 (omega-3 fatty acids), 45–46, 47
polyunsaturated, 38, 39, 43, 45
reduction of, 35–36, 49
saturated, 13, 14, 15, 35, 36, 38, 39, 40, 41, 42, 45, 47, 59, 69–70
substitutes, 45
trans, 14, 36, 38, 41–43, 47, 251
unsaturated, 12, 14–15, 35, 36, 38, 39, 40, 43, 45, 47, 62
fiber, 15, 22, 30, 31, 51, 59
diabetes and, 50–51
gas and, 27–28
fish, 15, 47, 58, 59, 60, 62, 63
basic cooked, 206–7
in Eat, Drink, and Weigh Less Pyramid, 14
n-3 fatty acids in, 45
skin on, 40
fish oil, 45–46
flatulence, 27–28
flavonoids, 70–71
flaxseed oil, 46
flax seed(s), 46
-date-peanut no-bake nuggets, 180
flexitarians, 5, 6, 58
flour, 57
folic acid, 76, 77, 79, 80
food labels, 41–42, 43, 56, 72
food positivity, 15–16
food pyramids, 13–14
free radicals, 23
French fries, 14, 42
French paradox, 75
French restaurants, 252–53
French toast, whole-grain, 153
fried foods, 42
frittatas, miniature
with artichoke hearts and Parmesan, 150
with peas, mint, and goat cheese, 151
with zucchini, herbs, and feta, 152
fructose, 51
fruit(s), 7, 14, 19–33, 36, 49, 52, 91
A-list, 30
B-list, 30
colors of, 28
dried, 31
in Eat, Drink, and Weigh Less Pyramid, 14
exotic, black beans with, 162
families of, 25–26
frozen, 28, 29
increasing intake of, 32
nutrients in, 22–23, 28
preparation of, 21
servings of, 32
fruit drinks, 69, 91, 251
fruit juice, 31, 67–68, 69, 71, 72, 74, 91, 251
galactose, 51
gallstones, 9, 70, 75
garbanzo beans (chickpeas), 59, 62
easy three-bean chili, 211
hummus, 190
garlic roasted, paste, 185
roasted, vinaigrette, 198
gas, 27–28
gazpacho, 174
glucose (dextrose), 11, 49, 50, 51, 52, 71
glycemic index and glycemic load, 50–51, 52
glycogen, 11, 49
grain dishes
bulgur-pine nut pilaf, 240
bulgur with olive oil and lemon, 239
kasha varnishkes, 242
millet and quinoa with toasted sunflower seeds, 241
mixed grains with cashews, 243
whole-wheat couscous with pistachios and orange zest, 238
grains, 49
protein in, 59
refined, 51, 52
grains, whole, 7, 15, 36, 49, 50, 52–57, 64, 91
buying, 53
cooking, 53, 54–56
crackers, 266
in Eat, Drink, and Weigh Less Pyramid, 14
food packages and, 56
see also bread, whole-grain; grain dishes; specific grains
granola, 250–51
granola bars, 251
grapefruit juice, 71
gravy, amazing, 196
mushroom, 197
Greek restaurants, 255
green beans
in crunchy peanut coating with protein-of-choice, 218–19
five-minute flash-cooked, 234
Thai-inspired red curry, 222
greens
braised, with walnuts and sour cherries, 231
buckwheat noodles with cashews and, 216
hamburger, 60
Health Professionals’ Follow-up Study, xii, 29, 71, 85
“healthy food” imposters, 249–51
healthy weight, 8–9, 15
heart disease (cardiovascular disease), xii, 3, 9, 10, 15, 19, 22, 29, 52
alcohol and, 75, 76, 77
carbohydrates and, 50
eggs and, 46
fats and, 35, 36, 40, 41, 42, 43
French paradox and, 75
Mediterranean diet and, 37
n-3 fats and, 45–46
nuts and seeds and, 62
physical activity and, 83, 85
salt and, 72
sodas and, 68
vitamin E and, 80
heart rhythm, 23, 36, 45
high-fructose corn syrup, 69
honey
-broiled pears, 246
mustard dressing, 200
honeydew smoothie, 183
hummus, 190
hunger, 88–90, 91–92
thirst and, 67, 90, 92
hydration, 15, 66–74, 89
ice cream, 52
Indian restaurants, 254–55
insulin, 26, 40, 49, 50, 52, 68, 86, 89
snacks and, 93
Italian restaurants, 252–53
Italian-style pan-sautéed broccoli, 232
Japanese restaurants, 254
juices
fruit, 31, 67–68, 69, 71, 72, 74, 91, 251
vegetable, 69
kamut, 56
kasha (buckwheat groats), 54, 55, 62
varnishkes, 242
kidney stones, 70, 71
knives, 21
Latin restaurants, 253
leftovers, 257
lemon, bulgur with olive oil and, 239
lentil(s), 60, 62
French, Mediterranean-style salad, 161
Lifelong Maintenance plan, 8, 141–43
lime
-pomegranate glaze, 194
sparkling sweet potato, 225
“low-fat” foods, 41, 250
lunch dishes
avocado Waldorf, 160
black beans with exotic fruit, 162
broiled open-face Cheddar sandwich, 156
marinated cucumbers, 165
Mediterranean-style French lentil salad, 161
nachos, 158
pickled red onions, 164
portobello pizzas, 159
quick marinated white beans, 163
ricotta egg salad, 156
taboo-less tabouleh, 166
tofu “egg” salad, 157
very tall sandwich, 155
lycopene, 29
macaroons, coconut, 245
macular degeneration, 19
main dishes, see dinner entrées
meals, skipping of, 89–90, 91
meat, 5, 6, 15, 41, 47, 58, 59, 63
beef, 60, 62, 208
in Eat, Drink, and Weigh Less Pyramid, 14
processed, 63
reducing consumption of, 39
Mediterranean diet, xv, 3, 6, 37, 75
Mediterranean-style French lentil salad, 161
melon
cantaloupe-peach smoothie, 183
honeydew smoothie, 183
memory loss, 19, 22
Mexican restaurants, 253
Middle Eastern restaurants, 255
milk, 39, 41, 59, 60, 64, 69–70
chocolate-banana shake, 184
millet, 55
and quinoa with toasted sunflower seeds, 241
mindfulness, 15, 88–95
snacks and, 263
minerals, 79
calcium, 14, 70, 81
mint
miniature frittata with peas, goat cheese and, 151
taboo-less tabouleh, 166
miso soup with tofu and scallions, 170
muffins, 251
multivitamins, 14, 15, 23, 64, 76, 77, 78–81
muscles, 12, 83, 86
mushroom(s)
barley burgers, 212–13
broiled eggplant, bell peppers, onions, and portobellos, 235
gravy, amazing, 197
portobello pizzas, 159
Swiss cheese, and scallion omelet, 149
vegetable broth with barley and, 172
mustard
honey dressing, 200
sesame glaze, 194
MyPyramid, 13
n-3 fats (omega-3 fatty acids), 45–46, 47
nachos lunch, 158
“natural” foods, 249–51
Nine Turning Points, 2, 7, 8, 13, 14–15, 17–101
Body Score and, 2, 7–8, 27, 96–202
noodles, see pasta and noodles
Nurses’ Health Study, xii, xv, 3, 29, 43, 63, 71, 79
Nurses’ Health Study II, 50–51, 69
nut butters, 62, 63
date-peanut–flax seed no-bake nuggets, 180
peanut, 41, 44–45, 62, 63
nut oils, 24
nuts, 7, 15, 43, 44–45, 47, 58, 59, 62–63, 64
almonds, 61
baked Cajun-style savory-coated, 178
baked stuffed peppers filled with bulgur-pine nut pilaf, 217
baked vanilla-cinnamon-coated, 177
braised greens with walnuts and sour cherries, 231
buckwheat noodles with cashews and greens, 216
bulgur-pine nut pilaf, 240
calories in, 63
date-peanut–flax seed no-bake nuggets, 180
in Eat, Drink, and Weigh Less Pyramid, 14
green beans in crunchy peanut coating with protein-of-choice, 218–19
mixed grains with cashews, 243
peanuts, 60, 63
pistachio-currant halvah no-bake nuggets, 181
spinach with pine nuts and raisins, 230
super trail mix, 176
vegetable-almond fried rice, 220
walnuts, 46, 61
whole-wheat couscous with pistachios and orange zest, 238
oats and oatmeal, 51, 55, 57, 91
carrot-almond-oat gems, 179
oils, 14, 24, 43, 46, 47
see also fat, dietary
Olestra, 45
omega-3
fatty acids (n-3 fats), 45–46, 47
omelets
miniature frittata with artichoke hearts and Parmesan, 150
miniature frittata with peas, mint, and goat cheese, 151
miniature frittata with zucchini, herbs, and feta, 152
Swiss cheese, mushroom, and scallion, 149
onions broiled eggplant, bell peppers, portobellos and, 235
pickled red, 164
sweet, and zucchini in butter-spiked olive oil, 237
orange juice, 31, 69, 71, 91
orange zest, whole-wheat couscous with pistachios and, 238
Ornish diet, 4
osteoporosis, 10, 22, 81, 83
pace, 88
pasta and noodles, 52, 57, 60, 62
buckwheat noodles with cashews and greens, 216
kasha varnishkes, 242
vegetable broth with vermicelli and peas, 173
whole-wheat couscous with pistachios and orange zest, 238
peach-cantaloupe smoothie, 183
peanut(s), 60, 63
coating, crunchy, green beans in, with protein-of-choice, 218–19
-date–flax seed no-bake nuggets, 180
super trail mix, 176
peanut butter, 41, 44–45, 62, 63
date-peanut–flax seed no-bake nuggets, 180
pears, honey-broiled, 246
peas
miniature frittata with mint, goat cheese and, 151
vegetable-almond fried rice, 220
vegetable broth with vermicelli and, 173
pecans
baked Cajun-style savory-coated, 178
baked vanilla-cinnamon-coated, 177
super trail mix, 176
pepper(s), bell
baked stuffed, filled with bulgur–pine nut pilaf, 217
broiled eggplant, onions, portobellos and, 235
gazpacho, 174
portobello pizzas, 159
taboo-less tabouleh, 166
physical activity, 11, 15, 82–87
exercise, 10–11, 14, 77, 81, 82–87
resistance exercises, 12, 14, 85, 86–87
sports drinks and, 71
phytonutrients, 22–23, 28, 71
pine nut(s)
bulgur pilaf, 240
bulgur pilaf, baked stuffed peppers filled with, 217
spinach with raisins and, 230
pistachio(s)
-currant halvah no-bake nuggets, 181
whole-wheat couscous with orange zest and, 238
pizzas, portobello, 159
plans
Lifelong Maintenance, 8, 141–43
Portable Plan, 8, 107–8, 132–40
21-Day Diet, 8, 107–31, 263
Warm-Up, 8, 105–6, 108
pomegranate-lime glaze, 194
Portable Plan, 8, 107–8, 132–40
potatoes, 14, 15, 26, 36, 50, 51, 52, 61
poultry, 15, 47, 58, 63
basic chicken breast, 202–3
boneless, skinless chicken breast cutlet, 202
chicken, 59, 60, 62
in Eat, Drink, and Weigh Less Pyramid, 14
roasted chicken breast (on the bone), 203
skin on, 40
turkey, 59, 62
vegetable-almond fried rice, 220
pretzels, 251
protein, 6, 7, 15, 24, 36, 58–65
amount needed, 59
for breakfast, 91
calories from, 11, 12, 35, 60, 61, 62
complete, 63
measuring servings of, 62
in MyPyramid, 13
snacks and, 92
sources of, 60–61
what it is, and what it does, 59
protein bars, 251, 260, 268
protein-of-choice, 201
green beans in crunchy peanut coating with, 218–19
very tall sandwich, 155
protein powder, 182
pyramids, food, 13–14
quinoa, 54, 55, 61, 62
and millet with toasted sunflower seeds, 241
raisins, spinach with pine nuts and, 230
restaurants, 252–57
rice, 15, 36, 51, 52, 54, 61, 62, 63
cooking, 54
vegetable-almond fried, 220
rice, wild, 55, 59, 62
vegetable broth with, 173
rye berries, 56
mixed grains with cashews, 243
salad dressings, 24, 25, 43, 44, 250
avocado-yogurt, 200
buttermilk ranch, 199
creamy balsamic, 199
honey-mustard, 200
Mollie’s vinaigrette, 198
roasted garlic vinaigrette, 198
salads, 24–25, 32, 63, 250
avocado Waldorf, 160
Mediterranean-style French lentil, 161
ricotta egg, 156
at salad bars, 22, 252, 260
tofu “egg,” 157
salmon, 62
salt (sodium), 72
exercise and, 71, 72
sandwiches
broiled open-face Cheddar, 156
ricotta egg salad, 156
tofu “egg” salad, 157
very tall, 155
sauces, 24, 43, 62
amazing gravy, 196
amazing mushroom gravy, 197
balsamic glaze, 193
dark sweet and sour, 195
pomegranate-lime glaze, 194
sesame-mustard glaze, 194
spiced yogurt, 192
tahini, 191
scallion(s)
miso soup with tofu and, 170
Swiss cheese, and mushroom omelet, 149
taboo-less tabouleh, 166
vegetable-almond fried rice, 220
seafood
shrimp, 62
see also fish
seed oils, 24
seeds, 43, 44, 62
millet and quinoa with toasted sunflower seeds, 241
pistachio-currant halvah no-bake nuggets, 181
seitan, 60, 62
basic, 210
servings, 32, 62
sesame
hummus, 190
mustard glaze, 194
pistachio-currant halvah no-bake nuggets, 181
tahini sauce, 191
shake, chocolate-banana, 184
shopping guide, 264–69
shortening, 42
shrimp, 62
side dishes, see grain dishes; vegetable side dishes
Simplesse, 45
sit-ups, 12–13
skipping meals, 89–90, 91
smoothies, 182
buying, 250, 267–68
cantaloupe-peach, 183
honeydew, 183
strawberry-banana, 184
snacks, 88, 89, 91–94
baked Cajun-style savory-coated nuts, 178
baked vanilla-cinnamon-coated nuts, 177
carrot-almond-oat gems, 179
date-peanut–flax seed no-bake nuggets, 180
mindfulness and, 263
nuts as, 44, 62
pistachio-currant halvah no-bake nuggets, 181
pretzels as, 251
super trail mix, 175–76
Snickers bars, 52
sodas, 67–68, 69, 74
sodium (salt), 72
exercise and, 71, 72
soups
delicate spinach, 169
ethereal broccoli, 168
gazpacho, 174
miso, with tofu and scallions, 170
ten-minute tomato, 167
vegetable broth, 171
vegetable broth with corn, 172
vegetable broth with egg, 172
vegetable broth with mushrooms and barley, 172
vegetable broth with vermicelli and peas, 173
vegetable broth with wheat berries or wild rice, 173
vegetable broth with white beans, 173
sour cream, 39, 40
soy beans, 62
soy milk, 39, 60
soy products, 64–65
tempeh, 60, 62, 64, 209
tofu, see tofu
spelt, 56
spinach
buckwheat noodles with cashews and, 216
madras vegetable curry, 214
with pine nuts and raisins, 230
portobello pizzas, 159
scrambled eggs with, 147
scrambled eggs with feta and, 148
soup, delicate, 169
split peas, 60
sports drinks, 71
spreads
avocado “butter,” 187
hummus, 190
sesame-mustard glaze, 194
yogurt cheese, 188
squash
apple-glazed acorn squash rings, 224
broiled baby zucchini boats with Parmesan crust, 236
miniature frittata with zucchini, herbs, and feta, 152
roasted butternut, 226
spaghetti, 233
Thai-inspired green curry, 221
vegetable-almond fried rice, 220
zucchini and sweet onions in butter-spiked olive oil, 237
strawberry-banana smoothie, 184
stroke, 9, 19, 22, 29, 45, 83
alcohol and, 75
eggs and, 46
salt and, 72
sugar, 22, 36
in beverages, 68, 69, 250, 251
in fruit, 30, 31
in muffins, 251
in smoothies, 250
in yogurt, 250
sugar, blood, 26, 28, 31, 36, 49, 50, 51, 52, 68, 88, 89, 90, 251
sunflower seeds, toasted, millet and quinoa with, 241
supermarket
lunch from, 259–60
shopping guide for, 264–69
sweet and sour sauce, dark, 195
sweet potato(es), 26
madras vegetable curry, 214
sparkling, 225
tabouleh, taboo-less, 166
tahini
hummus, 190
sauce, 191
tea, 70–71, 72
tempeh, 60, 62, 64
basic, 209
Thai-inspired green curry, 221
Thai-inspired red curry, 222
Thai restaurants, 255
thirst, 67, 90, 92
tofu, 59, 60, 62, 63, 64
baked and ready to eat, 204
basic, 204–5
in Eat, Drink, and Weigh Less Pyramid, 14
“egg” salad, 157
firm, 205
miso soup with scallions and, 170
nigari, 205
vegetable-almond fried rice, 220
tomato(es), 29
canned, 28–29
cooked, 29
easy three-bean chili, 211
gazpacho, 174
madras vegetable curry, 214
portobello pizzas, 159
slow-roasted Roma (plum), 223
soup, ten-minute, 167
taboo-less tabouleh, 166
Thai-inspired red curry, 222
trail mix, super, 175–76
treats, 109
triglycerides, 36, 50, 68
tuna, 60, 62
turkey, 59, 62
Turning Points, see Nine Turning Points 21-Day Diet, 8, 107–31, 263
vanilla-cinnamon-coated nuts, baked, 177
vegans, 58, 59, 64, 65
vegetable(s), 7, 14, 19–33, 36, 49, 50, 52, 59
A-list, 27
almond fried rice, 220
B-list, 27
canned, 28–29
colors of, 28
curry, madras, 214
in Eat, Drink, and Weigh Less Pyramid, 14
families of, 25–26
frozen, 21, 28, 29
green leafy, 29
increasing intake of, 32
nutrients in, 22–23, 28
precooking of, 21, 44
precut, 21–22
preparation of, 20–22, 23–24
roasting of, 23–24
salads, 24–25, 32, 250, 252, 260
servings of, 32
stigma about eating, 20
very tall sandwich, 155
vegetable broth, see broth, vegetable
vegetable burgers, 60, 62
buying, 268–69
mushroom-barley, 212–13
vegetable side dishes apple-glazed
acorn squash rings, 224
braised greens with walnuts and sour cherries, 231
broiled baby zucchini boats with Parmesan crust, 236
broiled eggplant, bell peppers, onions, and portobellos, 235
five-minute flash-cooked green beans, 234
Italian-style pan-sautéed broccoli, 232
one-minute spinach, 229
roasted asparagus, 227
roasted brussels sprouts or cauliflower, 228
roasted butternut squash, 226
slow-roasted Roma (plum) tomatoes, 223
spaghetti squash, 233
sparkling sweet potato, 225
spinach with pine nuts and raisins, 230
zucchini and sweet onions in butter-spiked olive oil, 237
vegetarians, 5, 6, 58, 59, 64, 65
vinaigrette
Mollie’s, 198
roasted garlic, 198
vitamins, 22, 28
D, 14, 70, 81
E, 79, 80
folic acid, 76, 77, 79, 80
supplements of, 14, 15, 23, 64, 70, 76, 77, 78–81
waist size, 9–10
walking, 83, 84, 85
walnuts, 46, 61
baked Cajun-style savory-coated, 178
baked vanilla-cinnamon-coated, 177
braised greens with sour cherries and, 231
super trail mix, 176
Warm-Up Plan, 8, 105–6, 108
water, 15, 67, 68, 69, 71, 72–74, 90, 92, 94
in Eat, Drink, and Weigh Less Pyramid, 14
sparkling, 68, 73
weight, 14
body mass index and, 9–10, 11
healthy, 8–9, 15
weight gain, 3, 10–11, 35
dietary fat and, 12
weight loss, 3, 10–11, 12, 35
abdominal fat and, 12–13
in diet comparison, 4–5
on Mediterranean diet vs. typical low-fat diet, 37
21-Day Diet for, 8, 107–31, 263
weight management, 8, 48–49, 52, 88
Lifelong Maintenance plan for, 8, 141–43
physical activity and, 82, 83
Warm-Up Plan for, 8, 105–6, 108
Weight Watchers, 4
wheat, cracked, 55
wheat berries, 54, 56
mixed grains with cashews, 243
vegetable broth with, 173
whey protein powder, 182
whole grains, see grains, whole
wild rice, 55, 59, 62
vegetable broth with, 173
wine, 7, 15, 75, 76
work, eating at, 259
yerba maté, 71
yogurt, 39, 59, 60, 62, 250
avocado dressing, 200
buying, 267
spiced, 192
yogurt cheese, 40, 188
Zone diet, 4
zucchini
broiled baby, boats with Parmesan crust, 236
miniature frittata with herbs, feta and, 152
and sweet onions in butter-spiked olive oil, 237
Thai-inspired green curry, 221
vegetable-almond fried rice, 220