The End of Dieting: How to Live for Life (46 page)

red meat, gut bacteria, and heart disease, 142–45

safe amount of, 48–49, 146–48

See also
meat;
specific foods

anthocyanins, 112, 115–17

antibiotics, 113, 149

antidepressants, 25

antioxidants, 43, 51, 53, 55, 125, 134, 146, 150

G-BOMBS, 108–20

lycopene, 120–23

anxiety, 25, 41, 119

apoptosis, 85 apple, 120, 133

Apple Pie Oatmeal, 211

Apple Surprise, 274

Kale Salad with Avocado and Apples, 230

Apple Pie Oatmeal, 211

Apple Surprise, 274

arachidonic acid, 44

aromatase inhibitors, 116

artichoke, 87, 168,
168

preparation tips, 168–69

arugula, 85, 87, 105

Arugula- and Spinach-Stuffed Pitas with Watercress Pesto, 258

Asian food, 174

asparagus, 168

Balsamic Tomato and Asparagus Salad, 229

asthma, 3, 9, 41

Atkins diet, 43, 72–73, 74, 75

autoimmune diseases, 19, 41, 80, 103

avocado:

Avocado Pumpkin Seed Salsa, 226

Easy Avocado Dressing, 218

Kale Salad with Avocado and Apples, 230

Avocado Pumpkin Seed Salsa, 226

bacteria, 108

gut, 85, 86, 87, 110, 114, 116, 142–45, 150

Baja Mango Black Bean Lettuce Wraps, 241

Baked Beans, Sweet and Smoky, 251

balance, 31

Balsamic Portobello and Eggplant Stacks, 242

Balsamic Tomato and Asparagus Salad, 229

banana:

Banana Cashew Lettuce Wrap, 212

Banana Mango Sorbet, 275

Blueberry Banana Cobbler, 277

frozen, 275

Banana Cashew Lettuce Wrap, 212

Banana Mango Sorbet, 275

barley, 58, 133

Bean Pasta with Cauliflower in a Garlicky Walnut Sauce, 243

beans, 26, 36, 39, 43, 44, 47, 49, 50, 51, 52, 68, 85, 90, 109–10, 120, 128, 130, 133, 134–35, 148, 149, 168, 263

Baja Mango Black Bean Lettuce Wraps, 241

Bean Pasta with Cauliflower in a Garlicky Walnut Sauce, 243

Black Bean Quinoa Soup, 234

Black Bean and Turkey Burgers, 268

burger tips, 263–64

Cocoa Ice Bean, 279

daily serving of, 154

dinner loaves, 169

Fudgy Black Bean Brownies, 280

Greens, Beans, and Mushroom Stew, 238

importance of, 109–10

Meat-Lover’s Beef, Bean, and Mushroom Burgers, 267

Portobellos and Beans, 249

sample menu for two weeks, 178–93

as starch source, 175

Sunny Bean Burgers, 264

Sweet Potatoes Topped with Black Beans and Kale, 252

Sweet and Smoky Baked Beans, 251

Tailgate Chili with Black and Red Beans, 254

treats, 177

White Bean, Wild Rice, and Almond Burgers, 265

Zucchini Bean Burrito, 270

See also specific beans

beef, 38, 50, 51, 102

gut bacteria, and heart disease, 142–45

Meat-Lover’s Beef, Bean, and Mushroom Burgers, 267

organic, 266

beets, 133

Roasted Beets with Leafy Greens, Red Onions, and Walnuts, 232

berries, 69, 86, 115–17, 120

importance of, 115–17

Mixed Berries and Greens Smoothie, 210

See also specific berries

beta-carotene, 107, 108

bile, 20

Black Bean and Turkey Burgers, 268

Black Bean Quinoa Soup, 234

blackberry, 115–17

Black Cherry Sorbet, 276

Black-Eyed Collards, 246

blood, 20, 81

blood glucose, 53, 55, 63, 75, 82–83, 114, 129–35, 156

blueberry, 87, 115–17

Blueberry Banana Cobbler, 277

Chunky Blueberry Walnut Sorbet, 278

Kale and Quinoa Salad with Blueberries and Mangoes, 231

Oatmeal Raisin Cookies Filled with Blueberry Jam, 281

Blueberry Banana Cobbler, 277

body mass index (BMI), 5–6, 7, 40, 73

bok choy, 168

Boston Green Pea Soup, 235

BPA-free cartons, 194–96

brain, 4, 8, 20, 26–27, 62, 65, 75, 203

addiction and, 20–21, 26–27

degeneration, 64–65, 138

bread, 19, 38, 52, 58, 69, 81, 264, 271–73

healthy choices, 271–73

breakfast, 159, 205, 211–16

Apple Pie Oatmeal, 211

Banana Cashew Lettuce Wrap, 212

Chia Breakfast Pudding, 212

Cinnamon Currant Muffins, 213

menu costs, 163–64

Orange Goji Bars, 214

Overnight Oatmeal, 215

sample menus for two weeks, 187–93

smoothies for, 177–78

Veggie Scramble, 216

broccoli, 51, 52, 87, 102, 105, 168

preparation tips, 168, 169

Brownies, Fudgy Black Bean, 280

brussels sprouts, 105, 168

burgers, pizza, and fast food, 207, 258–70

Arugula- and Spinach-Stuffed Pitas with Watercress Pesto, 258

bean burger tips, 263–64

Black Bean and Turkey Burgers, 268

Crispy Mushroom Fries, 259

Easy Vegetable Pizza, 260

Flax and Sesame Crackers, 261

Kale Chips, 262

Meat-Lover’s Beef, Bean, and Mushroom Burgers, 267

Sunny Bean Burgers, 264

Tofu Fingers Marinara, 269

White Bean, Wild Rice, and Almond Burgers, 265

Zucchini Bean Burrito, 270

Burrito, Zucchini Bean, 270

butter, 54

Butternut Ginger Soup, Creamy, 237

cabbage, 105, 168

Creamy Cabbage Soup, 236

calcium, 75

California Creamed Kale, 244

calories, 1–2, 8, 10, 20, 36, 68, 71, 101–2, 125, 135–36, 179

density, 135–36

empty, 38–39

fast vs. slow, 81–83

IGF-1 levels and, 136–42

restriction, 140–41

weight cycling, 71–74

cancer, 2, 7, 12, 19, 38, 39, 41, 42, 43, 44, 53, 55, 58, 63, 68, 71, 73, 77–79, 86, 100, 103, 104, 131, 136, 142, 146, 157

BPA and, 194

breast, 44, 553, 78, 86, 107, 110, 111, 114, 116, 118, 137, 194

colorectal, 44, 110, 111, 114, 131, 137

cruciferous vegetables and, 107–8

eggs and, 146–47

esophageal, 109, 110, 111

-fighting vegetables, 108–20

G-BOMBS and, 108–20

high-protein diets and, 44, 46, 49, 77–78

IGF-1 levels and, 136–42

kidney, 110

lycopene and, 120–23

oral, 109, 111

ovarian, 111

prostate, 44, 86, 111, 114, 137, 138–39, 146, 147

red meat and, 142–45

stomach, 109, 110, 114

carbohydrates, 2, 20, 27, 35, 36, 53, 63, 68, 85, 95, 101–2, 109, 114, 129–36, 139

diets low in, 43–51, 74–79

glucose, insulin, and, 129–35

good vs. bad, 130–35

carnitine, 144–45

carotenoids, 62, 107, 120–23

cashew:

Banana Cashew Lettuce Wrap, 212

Garlic Nutter Spread, 228

cauliflower, 87, 105, 133

Bean Pasta with Cauliflower in a Garlicky Walnut Sauce, 243

celiac disease, 41, 59

cell damage, 22, 43, 53

Centers for Disease Control and Prevention (CDC), 44

cheese, 19, 38, 51, 52, 56, 58, 59, 139

Cherry Sorbet, Black, 276

Chia Breakfast Pudding, 212

chia seeds, 66, 118, 119

chicken, 19, 47, 50, 51

chickpea, 50, 135

Chickpea and Tofu Curry, 245

Portobellos and Beans, 249

Roasted Eggplant Hummus, 224

Super Simple Hummus, 223

Vegetable Chickpea Loaf, 256–57

Chickpea and Tofu Curry, 245

children, 5, 60

Chili with Black and Red Beans, Tailgate, 254

China, 52, 107, 114

China-Cornell-Oxford Project, 57

Chips, Kale, 262

cholesterol, 6, 44, 56, 73, 110, 146

HDL, 73, 74, 202

high, 6, 9, 52, 80, 101, 122, 202

LDL, 73, 74, 117, 121–22, 144, 202

choline, 147

chronic obstructive pulmonary disease, 41

Chunky Blueberry Walnut Sorbet, 278

cinnamon, 173–74

Cinnamon Currant Muffins, 213