The End of Dieting: How to Live for Life (49 page)

oatmeal:

Apple Pie Oatmeal, 211

Oatmeal Raisin Cookies Filled with Blueberry Jam, 281

Overnight Oatmeal, 215

Oatmeal Raisin Cookies Filled with Blueberry Jam, 281

oats, 58, 133

obesity, 4–5, 19, 20, 52, 56, 57, 71, 90, 114

end of dieting and, 70–96

SAD diet and, 39–43

toxic hunger and, 18–33

obsessions, 31

oil, 19, 20, 38, 39, 54–56, 58, 59, 61, 81, 103, 120, 144, 198

Mediterranean diet, 51–56

no-oil salad dressings, 198–99

walnut, 54

wok without, 172–73

Okinawa Centenarian Study, 5, 6

olive oil, 38, 54–56

Mediterranean diet, 51–56

olives, 51

omega-3 fatty acids, 51, 52, 56, 62, 64–67, 73, 103, 118–19, 148, 149

onion, 26, 52, 79, 87, 90, 111–12, 263

daily serving of, 156

grilled or caramelized, 172

importance of, 111–12

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

orange, 133

Orange Goji Bars, 214

Orange Sesame Dressing, 219

Orange Goji Bars, 214

Orange Sesame Dressing, 219

organic meat, 145, 266

organosulfur compounds, 111

Ornish, Dean, 61

osteoarthritis, 4

Overnight Oatmeal, 215

oxidative stress, 22

pain, 9

Paleo diet, 37, 43–51, 59, 72–73

myth, 43–51

pancreas, 53, 74, 82–83, 129–30

Panna Cotta, Strawberry, 282

parsley, 85, 87

pasta, 19, 38, 58, 133

Bean Pasta with Cauliflower in a Garlicky Walnut Sauce, 243

Mediterranean diet, 51–56

peas, 50, 69, 133, 134, 168

Black-Eyed Collards, 246

Boston Green Pea Soup, 235

peppers, roasting, 171

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

Physicians’ Health Study, 121, 139, 146

phytochemicals, 2, 19, 39, 43, 46, 52–55, 68, 83, 85–86, 102–3, 104–8, 125, 140, 146, 150, 156

fat-reducing, 85–86

G-BOMBS, 108–20

importance of, 104–8

Pie, Summer Fruit, 283

Pistachio Mint Dressing, 220

Pitas with Watercress Pesto, Arugulaand Spinach-Stuffed, 258

pizza.
See
burgers, pizza, and fast food

plant foods, 49–50, 146, 148

ANDI scoring system, 126–29

end of dieting and, 83–89

G-BOMBS, 108–20

IGF-1 levels and, 141–42

nutritarian diet, 124–51, 153–203

phytochemicals, 104–8

power of, 98–123

sample menus for two weeks, 178–93

See also
beans; fruits; grains; greens; nuts and seeds; salads;
specific foods;
vegetables

polyphenols, 85–86, 111–12, 116

pomegranate, 87, 115–17

portobello:

Balsamic Portobello and Eggplant Stacks, 242

Crispy Mushroom Fries, 259

Portobellos and Beans, 249

Portobello and Eggplant Stacks, Balsamic, 242

Portobellos and Beans, 249

positive mind-set, 30, 31, 32

postpartum depression, 65

potassium, 75, 103

potato, white, 53, 129, 130–34

potato chips, 20, 21

power of real food, 98–123

pregnancy, 60

preparation, food, 96, 162–63

sample menus for two weeks, 178–93

probiotics, 114

processed foods, 2, 19, 38–39, 43, 44, 52, 53, 55, 59, 81, 92, 103, 120, 125, 128, 134, 145

protein, 2, 3, 36, 43–51, 68, 101–2, 146, 147–48

adequate amount of, 147–48

Dukan diet, 74–79

IGF levels and, 137–42

Paleo diet, 43–51

plant, 49–50, 146, 148

risks of high-protein diets, 43–51, 74–79, 137–39, 142–45

psoriasis, 3

Pudding, Chia Breakfast, 212

pumpkin, 87

Avocado Pumpkin Seed Salsa, 226

quercetin, 108, 112

quinoa, 133

Black Bean Quinoa Soup, 234

Kale and Quinoa Salad with Blueberries and Mangoes, 231

radiation, 77–78, 120, 121

radish, 105

Raisin Cookies Filled with Blueberry Jam, Oatmeal, 281

Ranch Dressing, Southwest, 222

raspberry, 87, 115–17

Ratatouille over Spaghetti Squash, 250

real food, power of, 98–123

red wine, 51

reflux esophagitis, 3

refrigeration, 103

restaurants, 23, 81

resveratrol, 86

rice, 52, 69

brown, 58, 133

White Bean, Wild Rice, and Almond Burgers, 265

Roasted Beets with Leafy Greens,

Red Onions, and Walnuts, 232

Roasted Eggplant Hummus, 224

Russian Fig Dressing/Dip, 221

salad dressings, dips, and spreads, 154, 162, 166–67, 205, 217–28

Avocado Pumpkin Seed Salsa, 226

Creamy Almond Vinaigrette Dressing, 217

Easy Avocado Dressing, 218

Fresh Tomato Salsa, 225

Garlic Nutter Spread, 228

Mediterranean Tomato Spread, 227

no-oil, 198–99

Orange Sesame Dressing, 219

Pistachio Mint Dressing, 220

recommendations, 197–98

Roasted Eggplant Hummus, 224

Russian Fig Dressing/Dip, 221

Southwest Ranch Dressing, 222

Super Simple Hummus, 223

Walnut Vinaigrette Dressing, 223

salads, 88–89, 108–09, 150, 206, 229–33

Balsamic Tomato and Asparagus Salad, 229

as daily main dish, 153–54

Kale and Quinoa Salad with Blueberries and Mangoes, 231

Kale Salad with Avocado and Apples, 230

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

Warm Corn and Zucchini Salad with Mint, 233

salmon, 50, 149–50

farmed vs. wild, 149–50

salmonella, 114

salsa, 166–67

Avocado Pumpkin Seed Salsa, 226

Fresh Tomato Salsa, 225

salt, 19, 21, 39, 51, 52, 90, 120, 148, 194

in canned soups, 194–97

sample menus, 178–93

Week 1, 180–86

Week 2, 187–93

saturated fat, 44, 52, 56, 59, 73, 144

scallions, 85, 87, 102, 111

science, nutritional, 288–90

seeded bread, 271–72, 273

seeds.
See
nuts and seeds

selective perception, 35

selenium, 102

self-esteem, 27–28

sesame:

Flax and Sesame Crackers, 261

oil, 54

Orange Sesame Dressing, 219

Szechuan Sesame Stir-Fry, 253

sesame seeds, 50, 118, 119

Seventh-Day Adventists, 5, 6, 48, 63–64

shakes, thick, 276

shallots, 111, 112

Shanghai Breast Cancer study, 78

“slow” vs. “fast” food, 81–83

smoking, 4, 5, 20, 21, 39, 40, 89–90

smoothies.
See
juices and smoothies

social relationships, 28

soda, 39, 58, 133

sorbet, 276

Banana Mango Sorbet, 275

Black Cherry Sorbet, 276

Chunky Blueberry Walnut Sorbet, 278

soups, 162, 206, 234–39

Black Bean Quinoa Soup, 234

Boston Green Pea Soup, 235

BPA-free, 194–96

canned, 194, 197

Creamy Butternut Ginger Soup, 237

Creamy Cabbage Soup, 236

Greens, Beans, and Mushroom Stew, 238

In-a-Hurry Anticancer Soup, 239

recommendations, 194–97

South Beach diet, 44, 74

Southwest Ranch Dressing, 222

soybeans, 50, 66, 69, 87, 139–40, 148

Spaghetti Squash, Ratatouille over, 250

Spain, 56

spices, 172

spinach, 50

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

Eat Your Greens Fruit Smoothie, 209

Veggie Scramble, 216

spreads.
See
salad dressings, dips, and spreads

sprouted grain bread, 271, 273

squash, 133

Creamy Butternut Ginger Soup, 237