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Full Description
It is time to tease sense out of the nonsense when it comes to eating smartly. This book offers advice on how to eat nutritiously every day without all the guilt, money, and discomfort wasted on the latest, greatest fad. Using the best scientific nutrition research available, this book will show how to navigate the complicated world of food with ease. Peppered with historical background and fascinating facts, this is an introduction to basic nutritional practices. The book covers what foods you need, how your body uses the nutrients found in those foods, disease, sustainability, weight control, and food as medicine. It exposes the lies about supplements, fad foods, fad diets, and quick fixes. Armed with the knowledge that you are making the best decisions for yourself, there will be no need to chase after the latest magic potion or remedy.
Contents
Table of Contents
Acknowledgments
Preface
1. Animal, Vegetable or Mineral: Food and Health
Diet and Nutrition Confusion
Nutrition Science, Nutritional Experts and Reputable Sources
Nutrients
U.S. Dietary Guidelines for Americans
Food Labels
Food Justice
Best Ways to Prepare Food
Cooking Oils
Superfoods
Yogurt
Blueberries
Cranberries
Tomatoes
Dark Chocolate
Coffee, Caffeine, Tea and Theophylline
Red Wine
Cinnamon
Turmeric and Curcumin
Complementary and Alternative Medicine, Integrative Health and the Placebo Response
2. The GI Tract Is Not in the Army: Digestive System and Health
Anatomy and Physiology
Digestive Organs and Some Key Functions
Hormones
Nutrition and Upper Gastrointestinal Disorders
Nutrition and Lower Gastrointestinal Disorders
Inflammation
Food Allergy
Colon Cleansing
Microbiome, Prebiotics and Probiotics
3. It's a Whale of a Time: Weight Control and Calories
Weight Control
Fat and Obesity
Weight Control and Calories
Basal Metabolic Rate (BMR), Body Mass Index (BMI) and Healthy Weight
Strategies for Weight Loss
Bariatric Surgery
Anorexia Nervosa, Bulimia Nervosa and Binge-Eating Disorder
Cachexia
4. How Sweet It Is: Carbohydrates—Sugar, Glycogen and Fiber
Dietary Carbohydrates
How the Body Uses Carbohydrates
Diabetes and Metabolic Syndrome
Carbohydrate-Related Diets
Ketogenic Diet
Paleo and Ancestral Diets
Sweeteners and Added Sugar
Sugar Substitutes
5. Those Are Love Handles: Lipids—Fats and Cholesterol
Dietary Fats
Diets Related to Fat and Cholesterol
Butter or Margarine?
Chickens and Eggs
Nuts, Dietary Approaches to Stop Hypertension (DASH) Diet and the Mediterranean Diet
Almonds and LDL
Garlic and Blood Pressure
Fish Oil Supplements
6. Packing a Punch: Proteins
Dietary Proteins
Meatless Monday and Concentrated Animal Feeding Operations (CAFO)
Cooking and Cancer
More Muscle, More Mass: Anabolic Steroids
Quinoa and Soy
Mediterranean Diet
Atkins Diet
Vegetarian and Vegan Diets
Blood Type Diet
Amino Acid Supplements
7. Alphabet Soup and Dietary Mining: Vitamins and Minerals
Micronutrients
Water-Soluble Vitamins
Vitamin B3 (Niacin)
Vitamin B12 (Cobalamin)
Vitamin C (Ascorbic Acid)
Fat-Soluble Vitamins
Vitamin D, Calcium and Osteoporosis
Vitamin K
Major Body Minerals
Trace Body Minerals
Salt
Iron
Magnesium
8. The Sustenance of Life: Water, Fluid Balance and the Environment
Water
Planetary Water
Milk
Cow's Milk Alternatives
Breast Milk
Agricultural Biotechnology and Genetically Modified (GMO, GM) Food
Poisons in Our Food
Sustainable Farming Practices
9. The Skinny: Other Popular Diets, Fads, Wonderments and Myths
Popular Diets
Weight Watchers, Jenny Craig and Nutrisystem
South Beach Diet
Raw Food Diet
Mediterranean Diet
Gluten-Free Diet
Fasting
Blood Pressure Lowering Diets—High Dairy Diet and DASH Diet
Grapefruit Diet
Cabbage Soup Diet
Zone Diet
The Freshman Fifteen and Quarantine 15
Noom and Health Apps
Supplements and Herbal Remedies
10. Weight a Minute: Eating Well for Life
Aging and Diet
Beverage Alcohol
Milk Thistle
Aspirin
Exercise
Mustard for Cramps
Pomegranates
Eggplant
CBD
Sleep and Sleep Aids
Balanced Diet
Bibliography
Index
