Plant-Based Nutrition by Hever, Julieanna -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Page Contents Forword Introduction Part 1: The Benefits of a Plant-Based Diet

1 What is Plant-Based Nutrition?

What Is Plant-Based? Vegan, Vegetarian, Plant Based The Health Benefits of a Plant-Based Diet Disease Prevention and Reversal Cardiometabolic Disease Weight Management Longevity and Healthspan

2 Breaking Down the Macroconfusion

Macroconfusion Crazy Carbophobia

Simple Versus Complex Carbohydrates Refined Versus Whole Food

Power-Packed Protein

The ABCs of Amino Acids Debunking Protein Myths How Much Do We Really Require? Super Sources of Protein

Fat: Fact and Fiction

The Facts About Fats Types of Fats The Cholesterol Conundrum Compared to What? Essential Fatty Acid Balancing Act

3 Getting Your Vitamins and Minerals

Versatile Vitamins

Fat- Versus Water-Soluble Vitamins Vitamin A Vitamin D Vitamin E Vitamin K Thiamin (Vitamin B1) Riboflavin (Vitamin B2) Niacin (Vitamin B3) Vitamin B6 Folate Cobalamin (Vitamin B12) Biotin Pantothenic Acid Ascorbic Acid (Vitamin C)

Marvelous Minerals

Macrominerals Versus Trace Elements Calcium Iodine Iron Selenium Zinc

4 You Are What You Eat (Not What You Don’t)

What to Eat

Fabulous Fiber Awesome Antioxidants Phantastic Phytonutrients What to Avoid Saturated Fats, Trans Fats, and Cholesterol Animal Protein versus Plant Protein Insulin-Like Growth Factor-1 (IGF-1) Heme Iron Chemical Contaminants Other (Not-So) Goodies in Animal Products Oil Sodium Sugar Artificial Sweeteners

5 What’s on the Menu?

Ditch the Pyramid for a Triangle

Bottom Feeders The New Palette to Please Your Palate Vegetables Fruits Whole Grains Legumes Nuts and Seeds Herbs and Spices

Putting Greens at The Top of Your World

Part 2: Living a Plant-Based Life

6 Stop Counting, and Start Eating

Our Obsession with Numbers The Best Nutrient Bang for Your Caloric Buck

The Fed, the Fasted, and the Starved Eating and Metabolic Priority Rethinking Refined Food

Metabolism 101: You’re Not Broken

Living Longer with Less Food How to Hear Hunger Quality Over Quantity

7 Controversies Clarified

The Dairy Dilemma

Optimizing Bone Density Other Problems with Dairy

Soy Confusing Raw Resolution

Raw Diets Aren’t Perfect Using Raw Sensibly

No Perfect Diet

8 Shopping Savvy

Reading Nutrition Labels

Focus on the Ingredients Making Sense of Food Labels Whether and When to Buy Organic

Finding Hidden Ingredients Plant-Based Supermarket Shopping

Picking Your Produce Gettin’ Spicy Bring on the Beans and Grains Fun with Frozen Foods Miscellaneous Finds

9 Plant-Perfect Fitness

Why Exercise? The Physical Benefits of Exercise

Metabolic Myths of Exercise Immunity Influence Dodging Disease

The Psychological Benefits of Exercise Choose Your Physical Activity

Cardiovascular Endurance Strength Training Stretching Functional Fitness Sports Just Move It!

Go to the Gym or Work Out at Home? Fit Tips Monitoring Your Progress

10 To Supplement or Not to Supplement?

Do You Need to Supplement?

Boosting Your B12 Do’s and Don’ts of Vitamin D

The Dangers of Supplementation

The Dietary Supplement Health and Education Act What’s Up in Supplements?

Knowing When to Supplement and When to Eat

Part 3: Special Considerations

11 Plant-Based Pregnancy and Beyond

Growing a Healthy Baby

Gaining Weight Wisely Necessary Nutrients During Pregnancy Exercise During Pregnancy Tips to Nip Nausea and Other Discomforts

Plantlings: Raising Healthy Babies

Breast is Best Nutrify Your Breast Milk The First Year: Nutrition No-No’s Introducing Solids

12 Phyto-Rich Kids

The Benefits of Growing Up Plant-Based

Do as I Say and as I Do Practice Makes Perfect

Meeting Their Macro- and Micronutrient Needs Pleasing Picky Palates Surviving School

13 Super-Plant Seniors

Living Longer Instead of Living Longer Naturally Enhanced Nutrient Needs Dealing with Age-Related Physical Changes Dealing with Your Diet Dealing with Medicine Mayhem

14 Plant-Strong Athletes

Bringing Your “A” Game with Plants Nutrition Needs for Athletes

Carbohydrates: Starchy Vegetables and Fruits for Fuel and Recovery Muscle: Gym-Built, Not Kitchen-Made

Nutrient Timing Whole-y Hydration

Preventing Dehydration and Hyponatremia Sports Drinks: What Type and When?

Ergogenic Aids

15 Winning at Weight Loss

Why Calories Count (If You Count All the Calories)

Genetics and Upbringing Phyto Factors Fiber, Fasting, and Fat Loss

Keep It Simple

16 Dodging Disease with Diet

Eradicating Chronic Disease

Diabetes Heart Disease Cancer Hypertension High Cholesterol Osteoporosis

Gastrointestinal Illnesses

Gastroesophageal Reflux Disease Inflammatory Bowel Disease Irritable Bowel Syndrome Diverticular Disease Celiac Sprue

Other Conditions

Autoimmune Disease Kidney Disease Dementia and Alzheimer’s Disease Gout

Part 4: The Plant-Based Recipe Box

17 Plant-Based in the Real World

Lessons in Preparation

Fail to Plan, Plan to Fail Packing Meals and Snacks

Dining Out

Check Menus Ahead of Time Nutrifying Any Restaurant Working with the Waitstaff and Chef Finding Something at a Steakhouse

Holidays and Special Occasions

How to Eat on the Holidays Entertaining with Veg Style

18 The Plant-Based Kitchen

Stocking Up

Stocking Your Pantry What’s in the Fridge? Foods from the Freezer Herbs and Spices

Equipped to Veg Out

Basic Appliances Handy Utensils Must-Haves and Lovely Luxuries

Plant-Based Substitutions

Egg Replacements Plant Milks Mock Meats Tofu, Tempeh, and Seitan Mushrooms Un-Cheeses Nutritional Yeast Miso

19 How to Nutrify Any Recipe

Analyze, Assess, and Amaze Your Friends Beauty Boosters

Leafy Greens Bountiful Beans Healthful Herbs and Spices Texture Tricks

Beast Busters DIY Ingredients

Date Paste Parmesan Shake Plant-Based Sour Cream

20 Morning, Noon, and Light Fare

It’s Easy Being Green Smoothie Mint Chocolate Nib Smoothie Chocolate Almond Butter in a Cup Basil-Lemon Switchel Peanut Butter–Chocolate Bean Bars Blueberry Banana Pancakes Veggie Tofu Scramble Breakfast Rice Pudding Japanese Noritos Holy Kale with Herbed Tahini Dressing Salted Peach Ceviche Sushi Salad with Creamy Miso Dressing Bulgur, Green Bean, and Carrot Tahini Salad Kale Salad with Lentils and Quinoa Ginger-Carrot Soup with Crème Fraîche Spinach Split Pea Soup Zel’s Zesty Rainbow Salad Daikon, Mango, and Avocado Summer Rolls with Ume-Lime Sauce

21 Mouthwatering Mains

Japanoodles Herbed Balsamic Pasta Buttery Sweet Potato Pasta with Smoky Breadcrumb Topping Easy Beans and Quinoa Baked Lentils and Rice Casserole Roasted Cauliflower and Sweet Potatoes with Creamy Chimichurri Sauce Steamed Veggie Sampler Salsa Falafel Burgers Fiesta Fantastica Kathy’s Easy Quinoa Burrito Bowl Wacky Wild Rice Collard Greens with Beans and Barley Roasted Cheesy Cauliflower Beans and Greens Chili

22 Grab-and-Go Foods

Simply Hummus Indian Hummus Sweet Pea Guacamole Marinara Corn Cakes Savory Nut Spread Hot “Cheesy” Vegetable Dip

23 Sensational Sweets

Sweet Cream Dip Unclassic Oatmeal Raisin Cookies Figamajigs AJ’s Peanut Bites Fruity Nut Balls Chef AJ’s Outrageous Brownies Chocolate-Chip Pumpkin Bread Dried Fruit Compote Baked Apples Mango Banana Mousse

Appendixes

A Glossary B Sample Meal Plans C Nutrition Charts

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