Healthy Eating for Life for Women

Description

Eat your way to better health and well-being

Making simple changes to your diet can significantly improve your health, from easing your menstrual and menopausal symptoms to strengthening your bones and protecting your heart. This book shows you how. Drawing from the latest medical and dietary research, Healthy Eating for Life for Women presents a complete and sensible plant-based nutrition program that will help you look and feel better, with more energy and vitality than ever before.

This book gives you a clear look at how women's bodies work and how common health problems arise, then provides detailed nutritional guidelines that have been carefully drafted by Physicians Committee nutrition experts. It includes over 100 delicious, easy-to-make recipes to help you put these healthy eating principles to work right away. Healthy Eating for Life for Women contains important information on:
* Age-proofing from the inside out
* Losing weight
* Improving fertility and alleviating PMS
* Relieving menopausal symptoms
* Preventing cancer and arthritis
* And more


No matter what your age or diet history, this book will give you the crucial knowledge you need to take charge now- of your eating, your health, and your life.

Also available:

Healthy Eating for Life to Prevent and Treat Cancer (0-471-43597-X)
Healthy Eating for Life to Prevent and Treat Diabetes (0-471-43598-8)
Healthy Eating for Life for Children (0-471-43621-6)
List of Recipes.

Foreword.

PART I: ESSENTIALS

1. AGEPROOFING FROM THE INSIDE.

Gather Your Defenses.

Know Your Enemy.

Major Cell Protectors.

Healthy Skin and Hair.

Healthy Eyes.

Iron Too Much of a Good Thing?

Oils.

The Trouble with Alcohol.

2. MAKING SENSE OF NUTRITION.

New Four Food Groups.

Foods That Didn t Make the Cut.

A Diet for Optimal Wellness.

Making a Healthy Breakfast, Lunch, and Dinner.

Key Nutrients Where They Are and HowThey Work.

PART II: MAKING IT WORK FOR YOU.

3. DIET AND THE MENSTRUAL CYCLE.

The Hormonal Cycle.

Foods That Calm Hormonal Tides.

Premenstrual Syndrome Causes and Cures.

4. ENHANCING FERTILITY.

Menstrual Cycle Disturbances.

A Surprising Danger in Dairy Products.

Endometriosis.

Polycystic Ovary Syndrome.

Fibroids.

5. A HEALTHY, DRUG-FREE MENOPAUSE.

Natural Changes.

Menopausal Women Near and Far.

Modern Medicine s Answer to Menopause.

Soy and the Vegan Advantage.

Power from Plant Foods.

Safer Solutions for Persistent Menopausal Symptoms.

Hormonal Supplements.

Natural Progesterone.

Putting It All Together.

PART III: LIFELONG HEALTH.

6. THE KEYS TO EASY WEIGHT LOSS.

Why Diets Fail.

Where Body Fat Really Comes From.

Foods That Make You Hungry.

"Fake Fats" Fool Your Good Intuition.

Understanding Genetic Influences.

From This Day Forward.

7. CANCER PREVENTION.

Understanding Risk Factors.

Breast Cancer Today.

Uterine and Ovarian Cancers.

8. PROTECTING YOUR HEART.

A New Approach Emerges.

But Will It Work for Women?

What Is Cholesterol, and How Does It Hurt the Heart?

Skip the Chicken Fat.

How to Read Your Cholesterol Test.

How to Put Science to Work.

Foods with Special Effects.

If You Need Medicines.

Hormone Replacement: The Experiment That Failed.

Stroke.

9. USING FOODS TOFIGHT ARTHRITIS.

Foods Emerge as a Cause and a Cure.

Foods That Trigger Arthritis.

More Power for Healthy Joints.

Antibiotics against Arthritis?

Diet Changes for Gout.

10. KEEPING BONES STRONG.

Excess Protein Spells Trouble for Bones.

Limit Caffeine and Salt.

Another Reason to Quit Smoking.

Vegetarian Bone Builders.

Get a Little Sunlight.

False Hope in Hormone Replacement Therapy.

Rebuilding Bones.

11. FREE YOURSELF FROM HEADACHES.

Knock Out Your Migraines.

Tension Headaches.

Cluster Headaches.

Sinus Headaches.

Getting Free from Headaches.

12. URINARY TRACT HEALTH.

A Diet for Kidney Stone Prevention.

Urinary Tract Infections.

Interstitial Cystitis.

13. PUTTING IT ALL TOGETHER.

14. COOKING TIPS AND TECHNIQUES.

Planning a Menu.

A Sample Menu Plan.

Making a Shopping List.

Seasonal Eating.

Stocking Up.

Meal Preparation.

15. MENUS FOR A WEEK.

16. THE RECIPES.

Breakfasts.

Grains and Pastas.

Sandwiches and Wraps.

Salads.

Dips, Dressings, and Sauces.

Soups and Stews.

Entrees.

Vegetables.

Breads and Desserts.

Beverages.

Glossary.

Resources.

References.

Index.

Sujets

• Santé et bien-être
• Diététique
• diététique
• Nutrition
• Fitness
• Health
• Diet
• Weight loss
• Physicians Committee for Responsible Medicine

Informations

• Publié par: Turner Publishing Company
• Date de parution: 02 mai 2008
• Nombre de lectures: 0
• EAN13: 9780470357040
• Langue: English

Extrait

Healthy Eating for Life for Women
P HYSICIANS C OMMITTEE FOR R ESPONSIBLE M EDICINE
Copyright 2002 by Physicians Committee for Responsible Medicine. All rights reserved
Menus and recipes by Jennifer Raymond
Published by John Wiley Sons, Inc., New York
Design and production by Navta Associates, Inc.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, [phone], fax [phone]. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley Sons, Inc., 605 Third Avenue, New York, NY 10158-0012, [phone], fax [phone], email: [e-mail].
This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering professional services. If professional advice or other expert assistance is required, the services of a competent professional person should be sought.
This title is also available in print as ISBN 0-471-43596-1. Some content that appears in the print version of this book may not be available in this electronic edition.
For more information about Wiley products, visit our web site at www.Wiley.com
Physicians Committee for
Responsible Medicine Expert Nutrition Panel
Healthy Eating for Life for Women
Neal D. Barnard, M.D.
Patricia Bertron, R.D.
Suzanne Havala, M.S., R.D., L.D.N., F.A.D.A.
Jennifer Keller, R.D.
Gabrielle Turner-McGrievy, M.S., R.D.
Martin Root, Ph.D.
Amy Joy Lanou, Ph.D.
Vesanto Melina, M.S., R.D.
with Kristine Kieswer
Contents
List of Recipes
Foreword
Part I: Essentials
1 AGE PROOFING FROM THE INSIDE
Gather Your Defenses
Know Your Enemy
Major Cell Protectors
Healthy Skin and Hair
Healthy Eyes
Iron-Too Much of a Good Thing?
Oils
The Trouble with Alcohol
2 MAKING SENSE OF NUTRITION
New Four Food Groups
Foods That Didn t Make the Cut
A Diet for Optimal Wellness
Making a Healthy Breakfast, Lunch, and Dinner
Key Nutrients-Where They Are and How They Work
Part II: Making It Work for You
3 DIET AND THE MENSTRUAL CYCLE
The Hormonal Cycle
Foods That Calm Hormonal Tides
Premenstrual Syndrome-Causes and Cures
4 ENHANCING FERTILITY
Menstrual Cycle Disturbances
A Surprising Danger in Dairy Products
Endometriosis
Polycystic Ovary Syndrome
Fibroids
5 A HEALHY, DRUG - FREE MENOPUSE
Natural Changes
Menopausal Women-Near and Far
Modern Medicine s Answer to Menopause
Soy and the Vegan Advantage
Power from Plant Foods
Safer Solutions for Persistent Menopausal Symptoms
Hormonal Supplements
Natural Progesterone
Putting It All Together
Part III: Lifelong Health
6 THE KEYS TO EASY WEIGHT LOSS
Why Diets Fail
Where Body Fat Really Comes From
Foods That Make You Hungry
Fake Fats Fool Your Good Intuition
Understanding Genetic Influences
From This Day Forward
7 CANCER PREVENTION
Understanding Risk Factors
Breast Cancer Today
Uterine and Ovarian Cancers
8 PROTECTING YOUR HEART
A New Approach Emerges
But Will It Work for Women?
What Is Cholesterol, and How Does It Hurt the Heart?
Skip the Chicken Fat
How to Read Your Cholesterol Test
How to Put Science to Work
Foods with Special Effects
If You Need Medicines
Hormone Replacement: The Experiment That Failed
Stroke
9 USING FOODS TO FIGHT ARTHRITIS
Foods Emerge as a Cause-and a Cure
Foods That Trigger Arthritis
More Power for Healthy Joints
Antibiotics against Arthritis?
Diet Changes for Gout
10 KEEPING BONES STRONG
Excess Protein Spells Trouble for Bones
Limit Caffeine and Salt
Another Reason to Quit Smoking
Vegetarian Bone Builders
Get a Little Sunlight
False Hope in Hormone Replacement Therapy
Rebuilding Bones
11 FREE YOURSELF FROM HEADACHES
Knock Out Your Migraines
Tension Headaches
Cluster Headaches
Sinus Headaches
Getting Free from Headaches
12 URINARY TRACT HEALTH
A Diet for Kidney Stone Prevention
Urinary Tract Infections
Interstitial Cystitis
13 PUTTING IT ALL TOGETHER
14 COOKING TIPS AND TECHNIQUES
Planning a Menu
A Sample Menu Plan
Making a Shopping List
Seasonal Eating
Stocking Up
Meal Preparation
15 MENUS FOR A WEEK
16 THE RECIPES
Breakfasts
Grains and Pastas
Sandwiches and Wraps
Salads
Dips, Dressings, and Sauces
Soups and Stews
Entr es
Vegetables
Breads and Desserts
Beverages

Glossary
Resources
References
Index
List of Recipes
BREAKFASTS
Tropical Granola
Muesli
Multigrain Cereal
Rolled Grain Cereal
Blueberry Barley Breakfast
Breakfast Scramble
Buckwheat Corncakes
Oatmeal Waffles
Cinnamon Raisin French Toast
Banana Oat French Toast
GRAINS AND PASTAS
Brown Rice
Brown Rice and Barley
Bulgur
Whole Wheat Couscous
Polenta
Quinoa
Curried Rice
Spicy Bulgur Pilaf
Grilled Polenta
Savory Bread Dressing
Homestyle Millet with Garbanzo Gravy
SANDWICHES AND WRAPS
Tofu, Lettuce, and Tomato Sandwich (TLT)
Tempeh Salad Sandwich
Vegetarian Reuben Sandwich
Tofu Tacos
Veggie Wrap
Instant Falafel Pockets
Nori Rolls
Portobello and Red Pepper Wraps
SALADS
Three Sisters Salad
Antipasto Salad
Cucumber Salad
Four Bean Salad
Brown Rice Salad
Thai Noodle Salad
Lentil Salad
Spinach Salad with Curry Dressing
Tabouli
DIPS, DRESSINGS, AND SAUCES
Red Pepper Hummus
Simple Vinaigrette
Balsamic Vinaigrette
Piquant Dressing
Creamy Dill Dressing
Salsa Fresca
Apple Chutney
Plum Sauce
Pineapple Apricot Sauce
Cool Cucumber Sauce
Sesame Salt
Sesame Seasoning
Tofu Mayo
Corn Butter
Brown Gravy
SOUPS AND STEWS
Vegetable Broth
African Bean Soup
Portuguese Kale Soup
Chili Potato Soup
Borscht
Black Bean Soup
Black-Eyed Pea Stew
Cream of Asparagus Soup
ENTR ES
Mexican Skillet Pie
Red Lentil Curry
Spicy Indian Garbanzos
Broccoli and Bok Choy with Baked Tofu
Sweet and Sour Stir-Fry
Black Bean Hash
Simple Pasta Supper
Polenta Pizza
Shepherd s Pie
Hearty Barbecue Beans
Pan-seared Portobello Mushrooms
Tofu Brochettes
Macaroni with Creamy Tofu Sauce
Fettucine with Broccoli and Pine Nuts
Stuffed Eggplant
VEGETABLES
Red Potatoes with Black Bean Sauce
Curried Potatoes and Chickpeas
Braised Collards or Kale
Bok Choy
Broccoli with Sun-dried Tomatoes
Zucchini Mexicana
Indian-Style Green Beans
Roasted Red Peppers
Roasted Garlic
Wonderful Winter Squash
Orange-Glazed Sweet Potatoes
Mashed Potatoes
BREADS AND DESSERTS
Garlic Bread
Barley Scones
Quick and Easy Brown Bread
Fresh Apple Muffins
Fresh Apricot Crumble
Butterscotch Pudding
Tapioca Pudding
Cranberry Apple Crisp
Fat-Free Banana Cake
Date Butter Frosting
Pumpkin Raisin Cookies
Tofu Cheesecake
Fat-Free Pie Crust
Fruit Gel
BEVERAGES
Peach Smoothie
Creamy Orange Freeze
Foreword
As you open this book, you are opening a door to the very best of health, longevity, and fitness. Much of what you are about to read will be surprising. But you will never look back. Until now, to battle headaches, arthritis, or menstrual cramps, many women have needed fistfuls of over-the-counter remedies. Menopause has meant taking hormones for the rest of your life. Preventing cancer has meant yearly mammograms and precious little else. These approaches are certainly useful. But they are also expensive; riddled with side effects; and, far too often, simply inadequate.
Fortunately, we can now add new, and much more effective, approaches. Through a simple change in your diet, headaches can become things of the past. Menopausal symptoms may never even start. And we can gain new power over the most common and problematic forms of cancer. Everything from improving fertility to erasing the signs of aging to managing osteoporosis, arthritis, and urinary tract infections has been subjected to new methods of research and can now be dealt with more easily than ever. The answer, more often than not, lies in nourishing your body in new and healthy ways.
A few years ago, at the Physicians Committee for Responsible Medicine, working in cooperation with Georgetown University, we began a research study using diet changes to help women with PMS and menstrual pains. Some of our research volunteers had been nearly disabled by pain for a day or two every month, and they were understandably anxious for anything that might help. Many gained remarkable relief (as you ll read in chapter 3). But to me one of the most striking events in this project occurred when one of the new research volunteers arrived at our offices. She wanted to let the team know that if this study had been simply testing another new drug, she would never have volunteered. She-like millions of other women-was tired of treating every medical symptom with pills. She wanted a healthier and more natural way to deal with these problems.
For a great many conditions, we have found them. In this volume we will take a little time to understand how our bodies work and how common health problems arise. Then we will look in detail at how diet and lifestyle adjustments can help. When you are ready to jump in, you will find menus and recipes that put these principles to work. They are easy and delicious and, in fact, are the most pleasurable prescription you will ever fill. But their proof comes in how you feel.
I wish you the best of success and the very best of health.
Neal D. Barnard, M.D.
President, Physicians Committee
for Responsible Medicine
PART I
Essentials
1
Ageproofing