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Part 1: Time for a Nutrition Tune-Up |
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1 | (94) |
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3 | (10) |
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Unraveling the Dietary Guidelines |
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4 | (2) |
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Balancing Your Food Groups |
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6 | (3) |
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Where Do Calories Fit In? |
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9 | (1) |
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How Many Calories Are Right for You? |
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10 | (1) |
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The Keys to Successful Eating: Variety and Moderation |
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10 | (1) |
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Scheduling Time for Breakfast, Lunch, and Dinner |
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11 | (2) |
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11 | (1) |
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Fueling Your Body All Day |
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11 | (2) |
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A Close-Up on Carbohydrates |
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13 | (12) |
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What Exactly Is a Carbohydrate? |
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14 | (1) |
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Sweet Satisfaction: The Lowdown on Simple Sugars |
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14 | (2) |
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Where Do Fruits and Fruit Juices Fit In? |
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15 | (1) |
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All About Complex Carbohydrates |
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16 | (1) |
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How Much Carbohydrate Should You Eat? |
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17 | (1) |
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Do Starchy Carbs Make You Fat? |
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17 | (2) |
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The Glycemic Index and the Glycemic Load |
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19 | (1) |
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To Artificially Sweeten or Not |
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20 | (5) |
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21 | (1) |
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21 | (1) |
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21 | (1) |
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22 | (1) |
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22 | (3) |
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25 | (10) |
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What's So Important About Protein? |
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25 | (1) |
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A Brief Return to Chemistry 101 |
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26 | (2) |
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Amino Acids: The Building Blocks of Protein |
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26 | (1) |
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Your Bod: The Amino Acid Recycling Bin |
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27 | (1) |
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Animal Protein Versus Vegetable Protein |
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28 | (1) |
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Your Personal Protein Requirements |
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29 | (4) |
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Protein for the Day in a Blink of an Eye |
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30 | (2) |
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Should You Worry About Overeating Protein? |
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32 | (1) |
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Does Excessive Protein Build Larger Muscles? |
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33 | (1) |
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The Scoop on Amino-Acid Supplements |
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34 | (1) |
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35 | (12) |
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36 | (1) |
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Are All Fats Created Equal? |
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36 | (3) |
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The Cholesterol Connection and Heart Disease |
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39 | (3) |
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Don't Be Fooled by Misleading Labels |
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40 | (2) |
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Your Cholesterol Report Card |
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42 | (1) |
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Getting Fat from Eating Fat |
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42 | (3) |
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How Much Fat and Cholesterol Should We Eat? |
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43 | (1) |
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Some Fats Are Easier to Spot than Others |
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44 | (1) |
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Slicing Off the Fat Without a Knife |
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45 | (1) |
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The ``Fat-Phobic'' Generation |
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45 | (2) |
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47 | (10) |
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Feeling a Bit Waterlogged? |
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48 | (1) |
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48 | (5) |
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What Exactly Is High Blood Pressure? |
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48 | (1) |
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What Causes High Blood Pressure? |
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49 | (2) |
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Investigating Your Blood Pressure Numbers |
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51 | (1) |
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How to Lower High Blood Pressure |
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51 | (2) |
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How Much Sodium Is Recommended? |
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53 | (2) |
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55 | (2) |
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57 | (8) |
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Fiber Facts: What Is Fiber Anyway? |
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57 | (3) |
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58 | (1) |
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58 | (1) |
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Lowering Your Cholesterol Level |
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59 | (1) |
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Feeling Fuller with Less Food |
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59 | (1) |
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How Much Fiber Do You Need? |
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60 | (5) |
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Tips to Increase the Fiber in Your Diet |
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60 | (4) |
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64 | (1) |
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Vitamins and Minerals: The ``Micro'' Guys |
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65 | (18) |
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What Are Vitamins and Minerals? |
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66 | (4) |
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The RDAs: Recommended Dietary Allowances |
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67 | (1) |
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The DRIs: Dietary Reference Intakes |
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67 | (3) |
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70 | (3) |
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70 | (1) |
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Vitamin D: The Sunshine Vitamin |
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71 | (1) |
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72 | (1) |
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72 | (1) |
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73 | (3) |
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73 | (1) |
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73 | (1) |
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74 | (1) |
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74 | (1) |
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74 | (1) |
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Folic Acid (Folacin, Folate) |
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75 | (1) |
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Pantothenic Acid and Biotin |
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75 | (1) |
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Vitamin C (Ascorbic Acid) |
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76 | (1) |
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Antioxidants and Your Health |
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76 | (2) |
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How Much Should You Take? |
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78 | (1) |
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78 | (1) |
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Selenium: The Newest Antioxidant and a Mineral Worth Noting! |
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79 | (4) |
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What Foods Provide Selenium? |
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79 | (1) |
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80 | (1) |
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Should We Worry About Selenium Deficiency? |
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81 | (1) |
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Who May Need Extra Selenium? |
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81 | (1) |
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What Is the Health Risk of Too Much Selenium? |
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82 | (1) |
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Mighty Minerals: Calcium and Iron |
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83 | (12) |
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Calcium and Healthy Bones |
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83 | (4) |
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How Much Calcium Is Recommended? |
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85 | (1) |
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Are You Getting Enough Calcium? The Foods to Choose |
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85 | (2) |
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Everything You Need to Know About Calcium Supplements |
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87 | (2) |
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What to Avoid in a Calcium Supplement |
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88 | (1) |
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89 | (1) |
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Tips to Boost Your Dietary Iron Intake |
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90 | (1) |
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Are You a Candidate for a Supplement? |
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91 | (1) |
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Are Your Supplements Absorbable? |
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92 | (3) |
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92 | (1) |
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93 | (2) |
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Part 2: Making Savvy Food Choices |
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95 | (72) |
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Decoding a Nutrition Label |
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97 | (10) |
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98 | (1) |
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99 | (1) |
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99 | (1) |
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100 | (1) |
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100 | (1) |
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101 | (1) |
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101 | (1) |
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102 | (1) |
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102 | (2) |
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GMO (Genetically Modified Organisms) |
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104 | (1) |
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Free Range Versus Organic |
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105 | (2) |
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107 | (18) |
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108 | (1) |
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Aisle One: Starting with the Produce Section |
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108 | (7) |
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108 | (1) |
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109 | (3) |
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112 | (3) |
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Aisle Two: Down Dairy Lane |
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115 | (1) |
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Aisle Three: Shopping for the Whole Grains |
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116 | (2) |
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117 | (1) |
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Aisle Four: Best Bets for Protein |
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118 | (3) |
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119 | (1) |
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119 | (1) |
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120 | (1) |
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Legumes (Dried Beans, Peas, and Lentils) |
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121 | (1) |
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Aisle Five: Frozen Meals, Canned Soups, and Sauces |
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121 | (1) |
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122 | (1) |
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Aisle Seven: Health-Conscious Condiments |
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122 | (1) |
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Aisle Eight: Heart-Smart Fats, Spreads, and Dressings |
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123 | (2) |
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125 | (14) |
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The Recipe Makeover: Remodeling Family Favorites |
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125 | (4) |
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Top-10 List for Substitutions |
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128 | (1) |
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Breakfast: Two Creative Morning Recipes |
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129 | (1) |
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129 | (1) |
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129 | (1) |
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Lunch---Not the Same Old Sandwich Again! |
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130 | (1) |
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130 | (1) |
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130 | (1) |
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Dinner: Recipes to ``Wow'' Your Taste Buds |
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131 | (3) |
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Shrimp and Pineapple Stir-Fry |
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131 | (1) |
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132 | (1) |
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Jon's Terrific Turkey Loaf with Mashed Potatoes |
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133 | (1) |
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134 | (2) |
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Sauteed Italian Mushrooms |
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134 | (1) |
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134 | (1) |
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135 | (1) |
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136 | (1) |
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136 | (1) |
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136 | (1) |
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137 | (1) |
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137 | (2) |
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Restaurant Survival Guide |
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139 | (14) |
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Common Restaurant Faux Pas |
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139 | (1) |
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Become a Dining Detective |
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140 | (1) |
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Ethnic Cuisine: ``The Good, the Bad, and the Ugly'' |
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141 | (12) |
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141 | (2) |
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143 | (1) |
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143 | (1) |
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144 | (2) |
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146 | (1) |
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147 | (1) |
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147 | (2) |
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149 | (2) |
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Going Out for Breakfast or Brunch? |
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151 | (2) |
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Trimming Down the Holidays |
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153 | (14) |
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Staying on Track on Holidays |
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153 | (1) |
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154 | (1) |
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155 | (1) |
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156 | (2) |
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158 | (1) |
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159 | (3) |
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Low-Fat Apple Streusel Pot Pie |
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161 | (1) |
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162 | (2) |
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African Tomato-Avocado Soup |
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163 | (1) |
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163 | (1) |
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164 | (3) |
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165 | (2) |
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Part 3: The ABCs of Exercise |
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167 | (42) |
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169 | (14) |
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170 | (1) |
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What's an Appropriate Exercise Program? |
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171 | (3) |
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171 | (1) |
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The Cardiovascular Workout: Challenge Your Heart and Lungs |
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172 | (1) |
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How Long, How Much, How Hard? |
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173 | (1) |
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173 | (1) |
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173 | (1) |
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Are You Working Hard Enough? |
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174 | (1) |
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Test Your Heart Rate and Your Math Skills |
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175 | (1) |
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175 | (1) |
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Hit the Weights and ``Pump Some Iron'' |
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175 | (2) |
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Your Weekly Weight-Training Routine |
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176 | (1) |
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Cardio and Weight Training: The Perfect Combination |
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177 | (1) |
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177 | (1) |
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How to Get Started: Your Personal Plan of Attack |
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178 | (2) |
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A Million Things You Can Do to Stay in Shape |
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179 | (1) |
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When Formal Exercise Is Just Not Your Thang! |
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180 | (3) |
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183 | (8) |
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183 | (1) |
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184 | (3) |
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Get to Know the Aerobic Contraptions |
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185 | (1) |
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Become Familiar with the Weight-Training Tools |
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186 | (1) |
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Learn Your Muscles and ``Buff That Bod'' |
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187 | (1) |
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Do You Need a Personal Trainer? |
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188 | (3) |
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191 | (10) |
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Carbohydrates: Fuel of Choice |
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192 | (1) |
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Develop Your Own High-Carb Diet |
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193 | (1) |
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193 | (1) |
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193 | (1) |
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193 | (1) |
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193 | (1) |
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All About Muscle Glycogen |
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194 | (1) |
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Personal Protein Requirements |
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195 | (2) |
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Food Before, During, and After Exercise |
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197 | (4) |
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197 | (2) |
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Fueling Your Body During Prolonged Endurance Activity |
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199 | (1) |
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199 | (2) |
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Going That Extra Mile: Fluids and Supplements |
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201 | (8) |
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Guidelines for Proper Hydration |
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202 | (1) |
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Sports Drinks Versus Water |
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202 | (1) |
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203 | (2) |
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What's the Story on Ergogenic Aids? |
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205 | (4) |
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206 | (3) |
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Part 4: Beyond the Basics: Nutrition for Special Needs |
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209 | (98) |
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211 | (10) |
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212 | (1) |
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212 | (1) |
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Flaxseeds and Flaxseed Oil |
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212 | (1) |
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Fight Back with Antioxidants |
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213 | (1) |
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Vitamins C and E, and Beta-Carotene |
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213 | (1) |
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214 | (1) |
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Can't Get Enough of Those Fruits and Veggies |
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214 | (1) |
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Phytochemicals, Phytonutrients, and Phytoestrogens |
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214 | (1) |
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The Story on Soy Products |
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215 | (2) |
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Neutropenic Diet Guidelines |
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216 | (1) |
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Reducing Fatigue During Chemo Treatments |
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217 | (1) |
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Spotlight on Breast Cancer and Prostate Cancer |
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218 | (3) |
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221 | (24) |
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222 | (2) |
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222 | (1) |
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222 | (1) |
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223 | (1) |
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Diagnosing Diabetes Is Easy |
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224 | (1) |
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Can You Prevent Diabetes? |
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225 | (1) |
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225 | (1) |
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Eating Smart When You Have Diabetes |
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226 | (2) |
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226 | (1) |
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227 | (1) |
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227 | (1) |
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227 | (1) |
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Sweeteners Beyond Sucrose |
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227 | (1) |
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228 | (1) |
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Making the Nutritional Guidelines Work for You |
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228 | (4) |
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229 | (3) |
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232 | (10) |
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242 | (1) |
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243 | (2) |
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243 | (2) |
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245 | (20) |
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Understanding Your Blood Test: OptimalCardiac Numbers |
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246 | (8) |
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246 | (1) |
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247 | (1) |
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247 | (1) |
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248 | (1) |
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248 | (1) |
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249 | (1) |
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249 | (1) |
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250 | (4) |
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254 | (5) |
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254 | (1) |
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Whole Grains Over Refined |
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254 | (1) |
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255 | (1) |
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Low-Fat Dairy and Lean Proteins |
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256 | (1) |
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257 | (1) |
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257 | (1) |
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258 | (1) |
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Folic Acid---Plus B--6 and B--12 |
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258 | (1) |
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259 | (1) |
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Putting the Guidelines to the Test |
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259 | (3) |
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262 | (3) |
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Food Allergies and Other Ailments |
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265 | (16) |
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Understanding Food Allergies |
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266 | (1) |
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Diagnosing a True Food Allergy |
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267 | (3) |
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Treating a True Food Allergy |
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268 | (2) |
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What's the Difference Between Allergy and Intolerance? |
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270 | (3) |
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What's Lactose Intolerance All About? |
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270 | (1) |
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Living with a Lactose Intolerance |
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271 | (2) |
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Celiac Disease: Life Without Wheat, Rye, Barley, and Oats |
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273 | (1) |
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274 | (1) |
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For the Caffeine-Sensitive |
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274 | (1) |
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275 | (2) |
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277 | (4) |
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281 | (14) |
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The Various Types of Vegetarians |
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281 | (2) |
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How to Ensure an Adequate Protein Intake |
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283 | (5) |
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The Many Faces of Soy Protein |
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283 | (1) |
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Ironing Out the Plant Foods |
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284 | (1) |
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Searching for Nondairy Calcium |
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285 | (1) |
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Have You Had Enough B--12 Today? |
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285 | (1) |
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Don't Forget the Kitchen Zinc |
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285 | (2) |
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Tips for the Vegetarian Dining Out |
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287 | (1) |
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Remarkably ``Meatless'' Recipes |
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288 | (7) |
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289 | (1) |
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Vegetarian Spinach Lasagna |
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290 | (1) |
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291 | (1) |
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291 | (1) |
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292 | (3) |
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295 | (12) |
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Judging the Quality of Herbal Products |
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296 | (1) |
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296 | (1) |
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296 | (1) |
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297 | (1) |
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297 | (1) |
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297 | (1) |
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298 | (1) |
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For Depression, Sleeping, and Aging |
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298 | (2) |
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298 | (1) |
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298 | (1) |
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299 | (1) |
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299 | (1) |
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Asian Ginseng (a.k.a. Korean or Chinese) |
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299 | (1) |
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300 | (1) |
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300 | (1) |
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300 | (1) |
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300 | (1) |
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301 | (1) |
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301 | (1) |
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301 | (1) |
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301 | (1) |
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301 | (1) |
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302 | (1) |
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302 | (1) |
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Glucosamine and Chondroitin |
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302 | (1) |
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302 | (1) |
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303 | (1) |
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303 | (1) |
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303 | (1) |
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More Herbal Remedies Worth Mentioning |
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303 | (4) |
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303 | (1) |
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304 | (1) |
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304 | (1) |
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304 | (1) |
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304 | (3) |
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Part 5: Pregnancy and Parenting |
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307 | (44) |
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Eating Your Way Through Pregnancy |
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309 | (20) |
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Are You Really Eating for Two? |
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310 | (1) |
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Increased Calories and Protein |
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310 | (1) |
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A Weighty Issue: How Many Pounds Should You Gain? |
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310 | (1) |
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Adjusting Your Eating Plan |
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311 | (1) |
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Why All the Hype on Calcium? |
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312 | (1) |
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313 | (1) |
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Blast Your Baby with Vitamins! |
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314 | (1) |
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Keep on Drinkin', Sippin', Gulpin', and Guzzlin'! |
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315 | (1) |
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315 | (2) |
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The Story on Mercury and Fish |
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317 | (1) |
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317 | (1) |
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The Many Trials and Tribulations of Having a Baby |
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318 | (3) |
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The ``Uh-Oh, Better Get Drano'' Feeling |
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318 | (1) |
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319 | (1) |
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What's All the Swelling About? |
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320 | (1) |
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321 | (1) |
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Five-Day Pregnancy Meal Plan |
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321 | (8) |
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Exercising Your Way Through Pregnancy |
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329 | (10) |
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Most Doctors Give the Green Light for Exercise |
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330 | (2) |
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330 | (2) |
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Warming Up, Cooling Down, and All the Stuff in the Middle |
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332 | (1) |
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Stretch Your Bod---Carefully |
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332 | (1) |
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Keep a Check on the Intensity |
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333 | (1) |
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``Energize'' Without All the Slamming and Jamming! |
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333 | (2) |
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Take a Walk with Your Baby |
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334 | (1) |
|
Sign Up for a Prenatal Exercise Class |
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335 | (1) |
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Yes, ``Moms-to-Be'' Can Lift Weights |
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335 | (2) |
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Bouncing Back After the Baby Arrives |
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337 | (2) |
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Feeding the Younger Folks |
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339 | (12) |
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Your Very First Food Decision: Breast Milk or Formula? |
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340 | (1) |
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When and How to Start Solids |
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340 | (2) |
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342 | (1) |
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The Right Stuff for Growing Kids |
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342 | (3) |
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343 | (1) |
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Cook with Your Kids, Not for Them! |
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343 | (2) |
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345 | (2) |
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345 | (1) |
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345 | (1) |
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346 | (1) |
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346 | (1) |
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Peanut Butter Yogurt Milkshake |
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346 | (1) |
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347 | (1) |
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The Sneaky Gourmet: Fifteen Ways to Disguise Vegetables |
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348 | (2) |
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350 | (1) |
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Part 6: Weight Management 101 |
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351 | (70) |
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353 | (26) |
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What's the Best Diet, Anyway? |
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354 | (1) |
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354 | (2) |
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Testing Your Body Fat: Getting Pinched, Dunked, and Zapped |
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356 | (2) |
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357 | (1) |
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357 | (1) |
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357 | (1) |
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How Many Calories Should You Eat for Weight Loss and Weight Maintenance? |
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358 | (1) |
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The ``Bubble Game'' and Your Personal Weight-Loss Plan |
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359 | (13) |
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Understanding the Bubbles |
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359 | (4) |
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Tracking Your Food on the Daily Bubble Sheets |
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363 | (9) |
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No More ``I've Blown It'' Syndrome; All Foods Are Allowed |
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372 | (1) |
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Making Sense of Diet Pills |
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373 | (3) |
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The Scoop on Prescription Diet Pills |
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376 | (1) |
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377 | (2) |
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Get Moving and Keep Moving |
|
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377 | (1) |
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Maintaining Your Weight After You've Lost It |
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|
377 | (2) |
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379 | (10) |
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Is Being Underweight a Health Concern? |
|
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379 | (1) |
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Seven Tips to Help You Pack in the Calories |
|
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380 | (1) |
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Adding More of the Good Stuff |
|
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381 | (2) |
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382 | (1) |
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Supplements---Extra Calories and Nutrition |
|
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383 | (6) |
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Understanding Eating Disorders |
|
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389 | (32) |
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Anorexia Nervosa: The Relentless Pursuit of Thinness |
|
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390 | (2) |
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392 | (3) |
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395 | (1) |
|
How to Help a Friend or Relative with an Eating Disorder |
|
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396 | (3) |
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397 | (2) |
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A. Recipes for Your Health |
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399 | (12) |
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399 | (1) |
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400 | (1) |
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401 | (1) |
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401 | (1) |
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402 | (1) |
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Chicken Teriyaki over Linguine |
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403 | (1) |
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Asparagus with Dijon Sauce |
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404 | (1) |
|
Spaghetti and Turkey Meathalls |
|
|
405 | (1) |
|
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406 | (1) |
|
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|
406 | (1) |
|
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407 | (1) |
|
|
|
408 | (1) |
|
|
|
409 | (1) |
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|
409 | (1) |
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|
|
410 | (1) |
|
B. Nutrition and Health Directory |
|
|
411 | (6) |
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C. Your Body Mass Index (BMI) |
|
|
417 | (2) |
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D. A Closer Look at the Foods We Eat |
|
|
419 | (2) |
| Index |
|
421 | |
Other versions by this Author