Healthy Eating for Life for Women by Physicians Committee for Responsible Medicine


495825726552208-261x361.jpeg Author Physicians Committee for Responsible Medicine
Isbn 9780471435969
File size 2MB
Year 2002
Pages 272
Language English
File format PDF
Category cookbooks


 

Healthy Eating for Life for Women PHYSICIANS COMMITTEE FOR RESPONSIBLE MEDICINE John Wiley & Sons, Inc. 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, (978) 750-8400, fax (978) 750-4744. 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, (212) 8506011, fax (212) 850-6008, email: [email protected] 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 ix Foreword xi Part I: 1 Essentials AGEPROOFING FROM THE INSIDE Gather Your Defenses Know Your Enemy 5 5 Major Cell Protectors 6 Healthy Skin and Hair Healthy Eyes 10 12 Iron—Too Much of a Good Thing? Oils 14 17 The Trouble with Alcohol 2 3 18 MAKING SENSE OF NUTRITION New Four Food Groups 19 20 Foods That Didn’t Make the Cut 23 A Diet for Optimal Wellness 30 Making a Healthy Breakfast, Lunch, and Dinner Key Nutrients—Where They Are and How They Work 31 v 30 vi C ONTENTS Part II: 3 Making It Work for You DIET AND THE MENSTRUAL CYCLE The Hormonal Cycle 42 Foods That Calm Hormonal Tides 43 Premenstrual Syndrome—Causes and Cures 4 ENHANCING FERTILITY 45 53 Menstrual Cycle Disturbances 54 A Surprising Danger in Dairy Products Endometriosis 56 Polycystic Ovary Syndrome 58 Fibroids 64 5 41 55 A H E A LT H Y, D R U G - F R E E M E N O PA U S E 65 Natural Changes 65 Menopausal Women—Near and Far 67 Modern Medicine’s Answer to Menopause 69 Soy and the Vegan Advantage 71 Power from Plant Foods 72 Safer Solutions for Persistent Menopausal Symptoms Hormonal Supplements 75 Natural Progesterone 76 Putting It All Together 76 Part III: 6 Lifelong Health THE KEYS TO EASY WEIGHT LOSS Why Diets Fail 80 Where Body Fat Really Comes From 83 Foods That Make You Hungry 84 “Fake Fats”Fool Your Good Intuition 84 Understanding Genetic Influences 86 From This Day Forward 92 79 73 C ONTENTS 7 CANCER PREVENTION 93 Understanding Risk Factors 95 Breast Cancer Today 95 Uterine and Ovarian Cancers 101 8 PROTECTING YOUR HEART 103 A New Approach Emerges 104 But Will It Work for Women? 105 What Is Cholesterol, and How Does It Hurt the Heart? 106 Skip the Chicken Fat 107 How to Read Your Cholesterol Test 108 How to Put Science to Work 110 Foods with Special Effects 111 If You Need Medicines 112 Hormone Replacement: The Experiment That Failed 113 Stroke 113 9 USING FOODS TO FIGHT ARTHRITIS Foods Emerge as a Cause—and a Cure Foods That Trigger Arthritis 118 More Power for Healthy Joints 122 Antibiotics against Arthritis? 123 Diet Changes for Gout 124 10 KEEPING BONES STRONG 116 125 Excess Protein Spells Trouble for Bones 127 Limit Caffeine and Salt 128 Another Reason to Quit Smoking 128 Vegetarian Bone Builders 128 Get a Little Sunlight 129 False Hope in Hormone Replacement Therapy Rebuilding Bones 130 11 FREE YOURSELF FROM HEADACHES Knock Out Your Migraines 133 Tension Headaches 138 115 129 131 vii viii C ONTENTS Cluster Headaches 140 Sinus Headaches 140 Getting Free from Headaches 141 12 U R I N A R Y T R A C T H E A LT H 142 A Diet for Kidney Stone Prevention Urinary Tract Infections 147 Interstitial Cystitis 148 143 13 PUTTING IT ALL TOGETHER 14 COOKING TIPS AND TECHNIQUES Planning a Menu 151 A Sample Menu Plan 152 Making a Shopping List 153 Seasonal Eating 155 Stocking Up 156 Meal Preparation 160 15 MENUS FOR A WEEK 16 THE RECIPES 167 171 Breakfasts 171 Grains and Pastas 176 Sandwiches and Wraps 183 Salads 190 Dips, Dressings, and Sauces 195 Soups and Stews 202 Entrées 208 Vegetables 218 Breads and Desserts 226 Beverages 234 Glossary 235 Resources 240 References 241 Index 249 149 151 List of Recipes BREAKFASTS Tempeh Salad Sandwich 183 Vegetarian Reuben Sandwich 184 Tofu Tacos 186 Veggie Wrap 187 Instant Falafel Pockets 188 Nori Rolls 188 Portobello and Red Pepper Wraps 189 Tropical Granola 171 Muesli 172 Multigrain Cereal 172 Rolled Grain Cereal 173 Blueberry Barley Breakfast 173 Breakfast Scramble 174 Buckwheat Corncakes 174 Oatmeal Waffles 175 Cinnamon Raisin French Toast 175 Banana Oat French Toast 176 SALADS Three Sisters Salad 190 Antipasto Salad 190 Cucumber Salad 191 Four Bean Salad 192 Brown Rice Salad 192 Thai Noodle Salad 193 Lentil Salad 193 Spinach Salad with Curry Dressing 194 Tabouli 195 G R A I N S A N D PA S T A S Brown Rice 176 Brown Rice and Barley 177 Bulgur 177 Whole Wheat Couscous 178 Polenta 178 Quinoa 179 Curried Rice 179 Spicy Bulgur Pilaf 180 Grilled Polenta 181 Savory Bread Dressing 181 Homestyle Millet with Garbanzo Gravy 182 DIPS, DRESSINGS, AND SAUCES Red Pepper Hummus 195 Simple Vinaigrette 196 Balsamic Vinaigrette 196 Piquant Dressing 196 Creamy Dill Dressing 197 Salsa Fresca 197 SANDWICHES AND WRAPS Tofu, Lettuce, and Tomato Sandwich (TLT) 183 ix x L IST OF R ECIPES Apple Chutney 198 Plum Sauce 198 Pineapple Apricot Sauce 199 Cool Cucumber Sauce 199 Sesame Salt 200 Sesame Seasoning 200 Tofu Mayo 201 Corn Butter 201 Brown Gravy 202 SOUPS AND STEWS Vegetable Broth 202 African Bean Soup 203 Portuguese Kale Soup 203 Chili Potato Soup 204 Borscht 205 Black Bean Soup 206 Black-Eyed Pea Stew 206 Cream of Asparagus Soup 207 ENTRÉES Mexican Skillet Pie 208 Red Lentil Curry 208 Spicy Indian Garbanzos 209 Broccoli and Bok Choy with Baked Tofu 210 Sweet and Sour Stir-Fry 210 Black Bean Hash 211 Simple Pasta Supper 212 Polenta Pizza 212 Shepherd’s Pie 213 Hearty Barbecue Beans 214 Pan-seared Portobello Mushrooms 215 Tofu Brochettes 215 Macaroni with Creamy Tofu Sauce 216 Fettucine with Broccoli and Pine Nuts 217 Stuffed Eggplant 218 VEGETABLES Red Potatoes with Black Bean Sauce 218 Curried Potatoes and Chickpeas 219 Braised Collards or Kale 219 Bok Choy 220 Broccoli with Sun-dried Tomatoes 221 Zucchini Mexicana 221 Indian-Style Green Beans 222 Roasted Red Peppers 222 Roasted Garlic 223 Wonderful Winter Squash 223 Orange-Glazed Sweet Potatoes 225 Mashed Potatoes 225 BREADS AND DESSERTS Garlic Bread 226 Barley Scones 226 Quick and Easy Brown Bread 227 Fresh Apple Muffins 227 Fresh Apricot Crumble 228 Butterscotch Pudding 229 Tapioca Pudding 229 Cranberry Apple Crisp 230 Fat-Free Banana Cake 230 Date Butter Frosting 231 Pumpkin Raisin Cookies 231 Tofu Cheesecake 232 Fat-Free Pie Crust 233 Fruit Gel 233 BEVERAGES Peach Smoothie 234 Creamy Orange Freeze 234 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 xi xii F OREWORD 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 P A R T I Essentials 1 Ageproofing from the Inside Women know. Skin care—and the business of maintaining a youthful appearance—is a massive industry and is growing each day. Every inch of you, from the delicate skin around your eyes to the heels of your feet, has been analyzed, scrutinized, and studied by scientists in search of better ways to smooth lines, erase imperfections, and brighten complexions. In recent years we’ve seen alpha and beta hydroxy acids—the new “miracle” cures—added to nearly every brand of over-the-counter skincare product on the shelves. Even mild chemical facial peels are now as quick and painless as a lunch-hour manicure. The never-ending challenge to alter our appearance has been around forever. Cleopatra lined her eyes with dark kohl crayons. In the 1970s we found a way to bronze our skin with bottles of “sunless tanning” lotion. And today, major facelift surgeries are an everyday affair. It’s anyone’s guess what tomorrow will bring, but one thing is for certain: This army of researchers, testers, and marketers in a multibillion-dollar industry produces cosmetic changes that are only skin deep. They alter only the thinnest surface of your biology. Scalpels and lasers can temporarily transform our 3 4 H EALTHY E ATING FOR L IFE FOR W OMEN contours, but they can’t get to the root of the aging process. Does anyone know what makes those lines creep up around our eyes or why our skin becomes discolored over time? And why do these changes come so fast and furiously for some and much more slowly for others? What if, long before you’d heard about collagen injections or dermabrasion, you discovered more about how people age? If you could “see” what’s really going on under your skin’s surface, you would be able to strengthen your beauty and vitality from the inside out—repairing, rebuilding, and even preventing the signs of wear and tear from showing up too soon. You could see what causes weight to come on so insidiously, why veins break into unsightly tattoos, and why our bones weaken as we slump into old age. You would take into your own hands a new measure of control. If you were able to look deep inside the cells of your body, you would see how they vary greatly in size and shape, and how their unique design allows each one to carry out a specific job. Muscle cells allow you to move as they contract and relax. Nerve cells transmit messages. Liver cells eliminate toxins and regulate body chemistry. Red blood cells transport oxygen in and carbon dioxide out. Pancreas cells make and replace hormones. It’s a complex, ever-changing universe. Despite its particular task, however, each cell is constructed according to the same basic pattern. Underneath a protective membrane lies a jellylike substance called cytoplasm, which houses the cell’s nucleus and all of your chromosomes, each composed of the DNA blueprint that makes you who you are. As hormones, fuel, and nutrients move in and out of the porous cell membrane, all the vital chemical reactions that build and maintain your body take place. A look inside this intricate world would show you just how fragile your cells are and, more important, how nearly everything you do affects their functioning. You would see how they are assaulted by pollutants you breathe in; how they are defended by certain vitamins and minerals; how they stand up to cigarette smoke and alcohol; and, most important, why some cells deteriorate and others thrive, maintaining their youthful robustness. What does this have to do with how you look? Understanding what makes a cell flourish gives you the power to make it happen, A GEPROOFING FROM THE I NSIDE 5 and your body is more receptive than you probably think. Your eyes, your cheeks, your neck—every part of your body—show the care you’ve taken to hold the aging process at arm’s length. Gather Your Defenses Luckily, your body is extremely efficient at defending its precious resources—as long as it has the right ammunition. The area in need of the most focused protection is your cell membrane—the scaffolding material that gives each of your cells the strength to stand tall and strong. When even one molecule in a cell membrane is damaged, a chain reaction can take place, killing the entire cell. As one cell after another dies, wrinkles and other signs of aging are inevitable. Cells with the best chance of surviving the ravages of time are the ones sufficiently packed with special protective nutrients. Found plentifully in vegetables, fruits, grains (bread, pasta, cereal, rice, oats, and corn), and legumes (beans, peas, and lentils), these nutrients pack a mighty punch. As we’ll see, some of their natural biochemical defenses actually wedge themselves into protective positions inside your cell membranes, while others unfurl to guard the bloodstream. All of them are strengthened by certain foods you can easily bring into your routine. Know Your Enemy Your main adversary in the aging game is the free radical, the molecular piranha that takes bites out of your cells, eventually destroying them. You can’t see free radicals—only the damage they leave behind. But as you start to visualize how they operate, you’ll learn to protect yourself against their harmful effects. Their modus operandi is this: Free radicals first arrive in your body as benevolent, life-giving oxygen molecules (the ordinary oxygen that keeps each cell alive), but some of these molecules get damaged during various chemical reactions. As you might imagine, oxygen is used in thousands of reactions within your body—building new cells, burning fuel for energy, and endless others, so it is easy for these molecules to be altered in the process. They take on extra electrons or develop 6 H EALTHY E ATING FOR L IFE FOR W OMEN Free-radicals attack a cell membrane, eventually destroying it. (LifeART image © 2001 Lippincott Williams & Wilkins. All rights reserved.) unstable electron orbits of their own. As free radicals, the potential of these unstable oxygen molecules to wreak havoc is enormous. In a lightning-quick fraction of a second, they can demolish any other molecules that get in their way, including your DNA. This never-ending process destroys minuscule amounts of your body over time, much like crashing waves hitting rocks along a coastline. Whether your body holds up like granite or crumbles like clay depends greatly on what materials you have used in your own cellular construction. Major Cell Protectors A certain amount of free radical damage is just a natural part of being alive. When you breathe, when you sleep, and when you eat, free radicals are trying to age you. But you’ve got an army of nutritional allies on your side. The next time you’re thinking of giving yourself a makeover, you may want to start at the grocery store. Each microscopic cell that makes you who you are needs constant nourishment. Here are four cell-protecting powerhouses that will repel free radicals and make your skin, hair, eyes, and whole body thrive. Selenium. Robust enzymes stand guard over your cell membranes, neutralizing free radicals and stopping destructive chain reactions that have already begun. One of these enzymes requires a special nutrient called selenium to operate properly. Found abundantly in grains, it’s easy to get the recommended 50 to 200 micrograms of selenium each day—unless you’re skipping the whole grains your body needs. Selenium exists naturally in A GEPROOFING FROM THE I NSIDE 7 soil and passes into the roots of grains and vegetables, nourishing the plant as it grows and protecting your body after you eat it. Notice the word whole grains. Four slices of whole wheat bread hold nearly 50 micrograms of selenium. If you choose white bread instead, you’ll cut that figure nearly in half, to a mere 28 micrograms. As grains are refined to produce white flour, the mineralrich outer fiber coating is discarded, along with the selenium that was ready to protect you. So whole grain products are not just more satisfying; they really are much better for you. Vitamin E. Found in the natural oils of beans, vegetables, fruits, and nuts, as well as in the grains of wheat in your bread, vitamin E is a potent antioxidant that nestles within your cell membranes, TOP FOODS FOR VITAMIN E (IN MILLIGRAMS ) Almonds (1 oz, dried) Avocado (1 medium) Brazil nuts (1 oz, dried) Broccoli (1 cup*) Brown rice (1 cup*) Brussels sprouts (1 cup*) Chickpeas (1 cup*) Corn kernels (1 cup*) Mango (1 medium) Navy beans (1 cup*) Soybeans (1 cup*) Spaghetti (1 cup*) Spinach, raw (1 cup) Sweet potato (1 medium*) Wheat germ (1 oz, toasted) 6.7 2.3 2.1 1.0 4.0 1.3 5.1 9.5 2.3 4.1 35.0 1.0 1.7 5.9 4.0 *Figures refer to cooked servings. Sources: J. A. T. Pennington. Bowes and Church’s Food Values of Portions Commonly Used, 17th ed. (Philadelphia: J. B. Lippincott, 1998); and P. J. McLaughlin and J. L. Weihrauch, “Vitamin E Content of Foods,” Journal of the American Dietetic Association 75 (1979): 647–665.

Author Physicians Committee for Responsible Medicine Isbn 9780471435969 File size 2MB Year 2002 Pages 272 Language English File format PDF Category Cookbooks Book Description: FacebookTwitterGoogle+TumblrDiggMySpaceShare 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     Download (2MB) All About Boxer Dog Puppies Living A Real Life With Real Food: How To Get Healthy, Lose Weight, And Stay Energized – The Kosher Way Clean Eating Cookbook: Dozens of Clean Eating Recipes with Photos, Nutrition Facts, and Serving Info for Every Recipe Nutritional Cosmetics: Beauty from Within Recipes for Life After Weight-Loss Surgery Load more posts

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