The End of Dieting: How to Live for Life (48 page)

disruption, 194–95

See also specific hormones

hummus, 166–67

Roasted Eggplant Hummus, 224

Super Simple Hummus, 223

hunger, 2, 23, 24

distinction between toxic hunger and, 23–26

unhealthy food as addictive, 20–26

Ice Bean, Cocoa, 279

ice cream, 26

IGF-1, 44–46, 48, 82, 136–42, 160–61

lower levels of, 136–42

immune system, 8, 108, 112, 137

In-a-Hurry Anticancer Soup, 239

Indian food, 174

indigestion, 9

inflammation, 2, 22, 42, 44, 86, 104, 111, 117, 125

insulin, 44, 58, 73–74, 82–83, 100, 114, 129–36, 139

intelligence, 101

international cuisines, flavors and foods of, 174

iron, 102, 144

irritable bowel syndrome, 41

isothiocyanates (ITCs), 104–5,
105
, 107

Italian food, 174

Italy, 52

Japan, 52, 77

Jenkins, David, 110

Journal of Abnormal Psychology
, 35

Journal of the American Medical Association
, 40, 41

juices and smoothies, 205, 208–10

for breakfast, 177–78

Eat Your Greens Fruit Smoothie, 209

Hemp Almond Milk, 208

Kale Power Blended Salad, 209

Mixed Berries and Greens Smoothie, 210

Super Veggie Juice, 208

junk food, 19, 28

kale, 87, 105, 126, 168

California Creamed Kale, 244

Eat Your Greens Fruit Smoothie, 209

In-a-Hurry Anticancer Soup, 239

Kale Chips, 262

Kale Power Blended Salad, 209

Kale and Quinoa Salad with Blueberries and Mangoes, 231

Kale Salad with Avocado and Apples, 230

Sweet Potatoes Topped with Black Beans and Kale, 252

Veggie Scramble, 216

Kale and Quinoa Salad with Blueberries and Mangoes, 231

Kale Chips, 262

Kale Power Blended Salad, 209

Kale Salad with Avocado and Apples, 230

ketosis, 75–78

kidneys, 20

damage, 3, 75, 110

kohlrabi, 105

lectins, 112

leeks, 111

lentils, 50, 69, 109–10, 133

Mexican Lentils, 248

leptin, 82, 83

lettuce, 87, 108–9, 178

Baja Mango Black Bean Lettuce Wraps, 241

Banana Cashew Lettuce Wrap, 212

life expectancy, 7, 41

Lifestyle Heart Trial, 61

lignans, 56, 118, 119

lipogenesis, 130

lipogenic enzymes, 71

liver, 20, 116

low-fat veganism, 37, 60–68

EPA and DHA supplementation, 63–67

lunch, 159

menu costs, 163–64

sample menus for two weeks, 178–93

lupus, 3

lutein, 104, 107, 108

lycopene, 104, 107, 120

lysine, 145

macronutrients, 101–2

magnesium, 75, 103

main dishes and vegetable side dishes, 206, 241–57

Baja Mango Black Bean Lettuce Wraps, 241

Balsamic Portobello and Eggplant Stacks, 242

Bean Pasta with Cauliflower in a Garlicky Walnut Sauce, 243

Black-Eyed Collards, 246

California Creamed Kale, 244

Chickpea and Tofu Curry, 245

Mexican Lentils, 248

Portobellos and Beans, 249

Ratatouille over Spaghetti Squash, 250

Stuffed Eggplant Tofenade, 247

Sweet Potatoes Topped with Black Beans and Kale, 252

Sweet and Smoky Baked Beans, 251

Szechuan Sesame Stir-Fry, 253

Tailgate Chili with Black and Red Beans, 254

Vegetable Chickpea Loaf, 256–57

Vegetable Gumbo, 255

mango:

Baja Mango Black Bean Lettuce Wraps, 241

Banana Mango Sorbet, 275

Kale and Quinoa Salad with Blueberries and Mangoes, 231

margarine, 39

Marinara, Tofu Fingers, 269

marriage, 29–30

meat, 20, 36, 38, 51, 56, 58, 59, 102, 131, 136, 264

grass-fed, 46, 145

gut bacteria, and heart disease, 142–45

high-protein diets, 43–51, 74–79, 137–39

IGF-1 levels and, 137–39

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

in nutritarian diet, 160–61

organic, 145, 266

Paleo diet, 43–51

See also specific meats

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

media, 35

Mediterranean diet, 37, 51–56

myth, 51–56

Mediterranean Tomato Spread, 227

men, 5, 161

animal protein and, 161

BMI, 5, 6

high-GL foods and, 131

menu costs, 163–65

metabolism, 53, 85

fat, 81–86

methionine, 145

Mexican food, 174

Mexican Lentils, 248

micronutrients, 102–4

migraines, 9, 25, 113

milk, 19, 39, 50, 81

Hemp Almond Milk, 208

IGF-1 levels and, 138–39

millet, 133

mind, changing the, 93–96

mint:

Pistachio Mint Dressing, 220

Warm Corn and Zucchini Salad with Mint, 233

mistaken identity, changing a, 93–94

Mixed Berries and Greens Smoothie, 210

moderation myth, 94

monounsaturated fat, 54

Moroccan food, 174

Muffins, Cinnamon Currant, 213

multigrain bread, 271–72, 273

multiple sclerosis, 3

muscle, 71, 82

mushroom, 26, 79, 87, 90

Balsamic Portobello and Eggplant Stacks, 242

Crispy Mushroom Fries, 259

daily serving of, 156

Greens, Beans, and Mushroom Stew, 238

importance of, 112–15

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

Portobellos and Beans, 249

mustard greens, 105, 126

myrosinase, 105,
105

myths, diet, 34–69

exposure of, 34–69

low-fat fallacies, 60–68

Mediterranean diet, 51–56

Paleo diet, 43–51

SAD diet, 38–43

Wheat Belly diet, 57–59

National Institutes of Health (NIH), 5

Nature Neuroscience
, 21

nervous system, 62

neurons, 65

New York Times
, 1

Nurses’ Health Study, 47, 116, 137, 142, 147

nutritarian diet, 124–51, 152–203, 287–90

ANDI scoring system, 126–29

basic guidelines for, 153–56

caloric density, 135–36

daily servings and checklist, 153–57

Dr. Fuhrman Foods, 200–201

eating safely and well, 146–49

glucose, insulin, and carbs, 129–35

helpful tips, 165–78

IGF-1 levels and, 136–42

meat in, 160–61

menu costs, 163–65

red meat and heart disease, 142–45

salmon, 149–50

sample menus for two weeks, 178–93

Simple Core Menu, 159, 160

simple preparation, 162–63

soup and salad dressing recommendations, 194–97

nutrition, 1–13, 30, 32

boot camp 124–51

diet myths, 34–69

end of dieting, 70–96

G-BOMBS, 108–20

as habit of health, 30, 32

lycopene, 120–23

macronutrients and micronutrients, 101–4

nutrient density, 1–2, 24, 86–87, 125–51

nutritarian diet, 124–51, 153–203

phytochemicals, 104–8

power of real food, 98–123

quality, 8, 36, 125, 134, 135

toxic hunger and, 18–33

See also specific foods

nuts and seeds, 36, 39, 44, 47, 49, 50, 51, 52, 52, 55–56, 59, 61, 81, 83, 117–19, 128, 135–36, 148, 149, 175, 198, 263

daily serving of, 155

health benefits of, 60–68, 117–19

importance of seeds, 117–19

low-fat vegan diet, 60–68

Mediterranean diet, 51–56

toasting, 171

with meals, 175

See also specific nuts and seeds