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Neal D Barnard - Your Body in Balance

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This book will introduce you to the power of foods to protect and restore your health. Its easy to put that power to work, and the payoff is huge, as you will soon see! Even so, let me mention two important points: If you have a health condition or use medications, see your health care provider. Often, people need less medication when they improve their diets. This is common for diabetes or high blood pressure, for example. Sometimes, they can discontinue their drugs altogether. But do not change your medications on your own. Work with your clinician to reduce or discontinue your medicines if and when the time is right. Get complete nutrition. Plant-based foods are the most nutritious foods there are. Even so, you will want to ensure that you get complete nutrition. To do that, include a variety of vegetables, fruits, whole grains, and legumes in your routine, and I would suggest a special focus on green leafy vegetables. And be sure to have a reliable source of vitamin B12 daily, such as a simple B12 supplement, fortified cereals, or fortified soymilk. Vitamin B12 is essential for healthy nerves and healthy blood.

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The information and program herein is not intended to be a substitute for medical advice. You are advised to consult with your health care professional with regard to matters relating to your health, and in particular regarding matters that may require diagnosis or medical attention.

Copyright 2020 by Neal D. Barnard, MD

Recipes text copyright 2020 by Lindsay S. Nixon

Cover design by theBookDesigners. Cover image by pchyburrs/Getty Images.

Cover copyright 2020 by Hachette Book Group, Inc.

Hachette Book Group supports the right to free expression and the value of copyright. The purpose of copyright is to encourage writers and artists to produce the creative works that enrich our culture.

The scanning, uploading, and distribution of this book without permission is a theft of the authors intellectual property. If you would like permission to use material from the book (other than for review purposes), please contact permissions@hbgusa.com. Thank you for your support of the authors rights.

Grand Central Publishing

Hachette Book Group

1290 Avenue of the Americas, New York, NY 10104

grandcentralpublishing.com

twitter.com/grandcentralpub

First Edition: February 2020

Grand Central Publishing is a division of Hachette Book Group, Inc. The Grand Central Publishing name and logo is a trademark of Hachette Book Group, Inc.

The publisher is not responsible for websites (or their content) that are not owned by the publisher.

The Hachette Speakers Bureau provides a wide range of authors for speaking events. To find out more, go to www.hachettespeakersbureau.com or call (866) 376-6591.

All images courtesy of the author.

Library of Congress Cataloging-in-Publication Data has been applied for.

ISBNs: 978-1-5387-4742-1 (hardcover), 978-1-5387-4744-5 (ebook)

E3-20191113-JV-NF-ORI

The Power of Your Plate

A Physicians Slimming Guide

Food for Life

Eat Right, Live Longer

Foods That Fight Pain

Turn Off the Fat Genes

Breaking the Food Seduction

Nutrition Guide for Clinicians

The Cancer Survivors Guide

Dr. Neal Barnards Program for Reversing Diabetes

21-Day Weight Loss Kickstart

Power Foods for the Brain

The Cheese Trap

The Vegan Starter Kit

T his book will introduce you to the power of foods to protect and restore your health. Its easy to put that power to work, and the payoff is huge, as you will soon see! Even so, let me mention two important points:

If you have a health condition or use medications, see your health care provider. Often, people need less medication when they improve their diets. This is common for diabetes or high blood pressure, for example. Sometimes, they can discontinue their drugs altogether. But do not change your medications on your own. Work with your clinician to reduce or discontinue your medicines if and when the time is right.

Get complete nutrition. Plant-based foods are the most nutritious foods there are. Even so, you will want to ensure that you get complete nutrition. To do that, include a variety of vegetables, fruits, whole grains, and legumes in your routine, and I would suggest a special focus on green leafy vegetables. And be sure to have a reliable source of vitamin B12 daily, such as a simple B12 supplement, fortified cereals, or fortified soymilk. Vitamin B12 is essential for healthy nerves and healthy blood. You will find more details .

S ome of the most troubling health problems have a surprising solution. Weight problems, infertility, menstrual cramps, diabetes, thyroid problems, acne, hot flashes, and many others are related to the foods you eat. In each case, whether you know it or not, foods are changing your hormones, making you feel great or terrible, vigorous or lethargic, pain-free or miserable.

The key is this: You can control your hormonesand the problems they causeby the food choices you make every day. It is surprisingly easy, and I will show you how to do it.

Like many women, Robin had menstrual cramps that were off the scale for a day or two every month, until she learned of a straightforward dietary shift that eased her pain and allowed her to function again.

Elsa had given up on raising a family, until she found that her fertility had been affected by what she had been eating. After tuning up their diet, she and her husband now have three children.

Ray had assumed that erectile dysfunction was his new normal, until an easy diet change gave him back his sex life.

Nancys thyroid gland was underperforming, keeping her overweight and fatigued, until she learned a new way of getting back in balanceall based on a menu change.

Kim was chronically down in the dumps with a serious and unremitting depression, but was finally able to lift the black cloud hanging over her when she learned the connection between food and mood.

Twin sisters Nina and Randa were embarrassed about their severe acne, until a nutritional adjustment tackled it nearly overnight.

Nutrition was the surprising answer to Tonys prostate cancer, Katherines endometriosis, Mikes thyroid problems, Bobs diabetes, and Mary-Anns menstrual misery.

All of these people have something in common: Their hormonal systems had been chronically malfunctioning. Yours may be, too.

So let me encourage you to rundo not walkto a healthier way of eating. Ill show you how foods cause hormones to go haywire and how the right foods can fix that.

Hormones? Really?

Your bodys hormones direct how your organs work. Like a conductor directing a symphony orchestraquicken the tempo or slow it down, more violin, less bassyour hormones turn your metabolism up or down, alter your moods, control your reproductive function, and affect how you store body fat and how you burn it.

The people I described above all suffered from hormone haywire. They had no idea what was wrong, much less how to fix it.

Their answer was in foods. Yours may be, too. Your hormonal systems respond to changes in your diet, and the range of health problems that are caused by hormonesand that can be successfully treated by using foods in a smarter wayis truly surprising. Equally surprising is how fast things can improve with a menu adjustment: Cramps gone in the very first month after a diet change. Fertility restored within a few months. Diabetes starting to improve in a matter of days. While everyones experience is different, these are all things we have seen routinely.

Estrogens and testosteronethe female and male hormonescan be ratcheted up or down based on the foods you eat. In turn, that affects fertility for both men and women, as well as a womans monthly cycle, menopausal symptoms, and the risk of certain cancers.

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