Luise Light - What to Eat: The Ten Things You Really Need to Know to Eat Well and Be Healthy

WHAT

TO

EAT

The Ten Things You Really Need t o Know to Eat Well and Be Healthy!

LUISE LIGHT, M.S., ED.D .

Copyright 2006 by Luise Light. All rights reserved. Manufactured in the United States of America. Except as permitted under the United States Copyright Act of 1976, no part of this publication may be reproduced or distributed in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher.

0-07-148331-4

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DOI: 10.1036/007145313X

I dedicate this book with love and gratitude to the women heal ers and teachers whose advice and perspectives created in me a passion for the truth and a dedication to sharing what Ive learned with others who are willing to consider how these words may benefit them:

My daughters, Sara Light-Waller and Orrea LightProfessor Orrea Pye, Ph.D.Meredith Young-Sowers, D.D.Gladys Taylor McGarey, M.D., M.D.(H)Patricia KaminskiJuliette de Bairacli LevyMary SparrowdancerLinda Haltinner, Chiropractic PhysicianCarolyn Dean, M.D., N.D.Annemarie F. Crocetti, Dr.P.H.And in loving memory, Annie Toglia

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CONTENT S

Acknowledgments x i Introduction xiii

1 Eating Shapes Your Fate 1

The Good Ship Nutrition 3 Food Guides and Pyramid Schemes 12 Eating Right or Eating Wrong 16 Whats Wrong with Our Food? 23 Nutrition and Politics 25

2 Ten Rules for Healthy Eating 29

1. Eat a Variety of Fresh Fruits and Vegetables 33
2. Eat Whole-Grain Pasta, Rice, Breads, and Cereals 37
3. Eat Certified Organic Foods 38

vii

5. Avoid Refined Starch and Sugars 43

6. Eat Wild Fish and Meat and Eggs from Range-Fed, Antibiotic- and Hormone-Free Animals 45

7. Eat Several Good Sources o f Calcium 48

8. Avoid Too Much Salt and Salty Foods 48

9. Avoid Processed and Additive-Rich Foods 50

10. Drink Plenty of Clean, Filtered Water 53 Other Health-Promoting Habits 54

3 KidsHungry for Change 59

Limit TV 63 Set a Good Example 64 Stock the Good Stuff 67 A Big Revolution 70 What Else Can We Do? 78 What Do Kids Want? 80

4 Healthy Eating 101 81

The Problem with the Pyramid 84 Guide to Healthy Eating 86 Your Personal Diet Makeover 89 Keep a Journal 97 How Foods Affect You 102 Weighing in on Weight 105

5 Your Diet Makeover Tool Kit 107

Pantry and Refrigerator Redux 108 Your Makeover Market Basket 111 Menu Ideas 116

A Weeks Worth of Healthy Eating 125 More Tips to Help You Eat Well 133

6 What to Cook 135

Appetizers 139 Soups 143 Whole Grains 145 Entres 149 Vegetable Dishes 153

7 Food, Mind, and Spirit 163

Food and Mood 165 Fat, Stress, and Weight 167 Women, Carbohydrates, and Mood Swings 170 Nutrients, Cravings, and the Brain 171 Surviving Stress 172 Spiritual Nourishment 179

8 Healing Digestive Disorders 185

IBS: Widespread But Little Known 187 Alternative Approaches to Treating IBS 191 A Physicians Tale 199 Fibromyalgia, Chronic Fatigue, and Hypothyroidism 202 For More Information 208

9 Slimming Without Tears 211

A Lose-Lose Situation 212 New Breakthroughs 215 Diet Revolutions 218 Life in the Restricted Lane 223 Emotional Eating 227

A Natural Way to Control Appetite 229 More Evidence to Support a Plant-Based Diet 231 Secrets of Success 233

10 Food for Change 239

Benefits of Nutrition Research 241 Local Is the New Global 248 Myths of the Twinkie Police 250 An Agenda for Change 255 Change Happens Slowly 260

Index 261