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Index
Cover
Title Page
Copyright
Dedication
Acknowledgments
Guide to Abbreviations, Measures, and References
Introduction
Part 1 What Is Optimum?
1. Health—Who Wants to Be Average?
2. Defining Optimum Nutrition
3. From Monkeys to Man—Nutrition and Evolution
4. You Are Unique
5. Synergy—The Whole Is Greater
6. Antinutrients—Avoiding the Vitamin Robbers
Part 2 Defining the Perfect Diet
7. The Myth of the Well-Balanced Diet
8. The Protein Controversy
9. The Fats of Life
10. Sugar—The Sweet Truth
11. Stimulants—Are You Addicted?
12. The Vitamin Scandal
13. Elemental Health from Calcium to Zinc
14. Toxic Minerals from Aluminium to Mercury
15. Antioxidants—The Power of Prevention
16. Homocysteine—Your Most Important Health Statistic
17. Living Food—The Phytochemical Revolution
18. Your Body Is 66 Percent Water
19. Food Combining—Facts and Fallacies
20. Eat Right for Your Blood Type
Part 3 The Wonderful World Within
21. You Are What You Eat
22. Improving Your Digestion
23. Secrets for a Healthy Heart
24. Boosting Your Immune System
25. Balancing Hormones Naturally
26. Bone Health—A Skeleton in the Cupboard
27. Skin Health—Eat Yourself Beautiful
Part 4 The Benefits of Optimum Nutrition
28. Improving Intelligence, Memory, and Mood
29. Increasing Your Energy and Resistance to Stress
30. Achieving Peak Physical Performance
31. Turning Back the Clock
32. Conquering Cancer
33. Fighting Infections Naturally
34. Unraveling Allergies
35. Detoxing Your Body
36. Breaking the Fat Barrier
37. Solving the Riddle of Eating Disorders
38. Mental Health—The Nutrition Connection
Part 5 Nutrition for All Ages
39. Birthrights and Wrongs
40. Superkids—Nourishing the Next Generation
41. Puberty, PMS, Menopause, and Andropause
42. Preventing the Problems of Old Age
Part 6 Your Personal Nutrition Program
43. Working Out Your Optimum Nutrition
44. Your Optimum Diet
45. Your Optimum Supplement Program
46. Everything You Need to Know about Supplements
47. Building Your Own Supplement Program
48. Choosing the Best Supplements
49. Vitamins and Minerals—How Much Is Safe?
Part 7 A to Z of Nutritional Healing
Acne
Alcoholism
Allergies
Alzheimer’s and dementia
Anemia
Angina and atherosclerosis
Arthritis
Asthma
Breast cancer
Bronchitis
Burns, cuts, and bruises
Cancer
Candidiasis
Chronic fatigue
Colds and flu
Colitis
Constipation
Crohn’s disease
Cystitis
Depression
Dermatitis
Diabetes
Diverticulitis
Ear infections
Eczema
Fibromyalgia
Gallstones
Gout
Hair problems
Hangovers
Hay fever
Headaches and migraines
Herpes
High blood pressure
HIV infection and AIDS
Indigestion
Infections
Infertility
Inflammation
Irritable bowel syndrome
Kidney stones
Menopausal symptoms
Muscle aches and cramps
Obesity
Osteoporosis
PMS
Prostate problems
Psoriasis
Schizophrenia
Sinusitis
Sleeping problems
Thyroid problems
Ulcers
Varicose veins
Part 8 Nutrient Fact File A to Z
Vitamins
Minerals
Essential fats
Semiessential nutrients
Part 9 Food Fact File
Which protein foods?
Which fats and oils?
Which carbohydrates?
Glycemic load (GL) of common foods
Glycemic load (GL) of common drinks
How much fiber?
Balancing acid and alkaline foods
Which foods are rich in phytoestrogens?
Which antioxidant-rich foods?
The best fruits and vegetables
Recommended Reading
Resources
References
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