Table of Contents
Dedication
For my three loves: Scott, Grant, and Samanthayou make everything possible.
Introduction
For me, theres no better topic than the wonderful world of foodespecially food that keeps you healthy, happy, and productive for life! From the moment you are born, food is life, love, and nourishment for your growth and development. Food is also medicine; it heals your body, fends off chronic diseases and disorders, and keeps every cell in your body in tip-top shape. The Essential Guide to Healthy Healing Foods takes you into the landscape of nourishing foods. However, we go beyond talking about food to discussing your relationship with what you eat, why you eat, and when you eat. This book is a window into the world of healthy food choices. It is meant to arm you with the basic nutrition knowledge you need to become a mindful eater in a world where mindless eating runs rampant.
How to Navigate This Book
To give you a complete landscape of healthful eating, The Essential Guide to Healthy Healing Foods is divided into five parts. Each part delves into a different facet of food and eating.
Part 1, Eat Well to Live Well, explores how the wide range of nutrients work together to promote optimal health throughout life. From the fiber-filled carbohydrates, lean proteins, and healthy fats that your body needs in large quantities to the vitamins and minerals you need in smaller amounts, we help you understand why you should strive to eat a combination of all these nutrients. One food or meal does not make or break a healthy diet; rather, its the way you eat over the course of time that matters. These chapters help you start substituting healthy foods for unhealthy foods and maintain a nutritious diet in the face of continuous temptation. Youll also discover how you and your family can make smarter choices at every age.
In Part 2, Healthy Foods in Focus, you get close and personal with the foods that contribute to your good health. From fruits and veggies to whole grains and fabulous fats, youll learn what gives certain foods their healing and healthful properties, as well as what can sometimes make them dangerous. We also explore the world of food allergenswhere they lurk, what the symptoms are, and how to work around allergies and still maintain a healthy diet. Also, we take a look at interesting ways to spice up your health and cooking by swapping salt with sodium-free, flavor-packed herbs and spices.
Part 3, Drink to Your Good Health, delves into the nature of liquid nutrition. The downside of drinking your calories rather than eating them is that they can quickly lead to weight gain. The upside is that water, tea, coffee, and even alcohol (when drunk in moderation), can play a major role in your health and wellness. It all comes down to balancing liquid with solid food calories, and we give you some tips on savvy drinking tactics.
Ever wonder what foods are good for revving up your metabolism? Or what you should eat to sleep better or boost your immunity? Part 4, Real Food to the Rescue, looks at overall wellness and how cutting-edge nutrition tips can help you stay healthy, fend off inflammation, and get more shut-eye.
Part 5, Foods to Fight Disease, explores the major role that food plays in fending off chronic diseases, such as diabetes, heart disease, cancer, and osteoporosis. With what you eat playing a primary role in whether or not disease creeps into your life, this part highlights foods that can help prevent and control major diseases. Armed with nutrition know-how, you can better tackle and defend against illnesses and live a longer, healthier life.
An important aspect of eating healthy, healing foods is cooking with them at home. To help you get comfortable using a wide variety of nutritious foods, weve included recipes throughout the chapters to showcase how to use some of these foods in your own kitchen.
On the Side
This book is peppered with tidbits of nutrition and food-related information. Heres how they break down:
Definition
Here youll find definitions of uncommon terms associated with food, eating, and nutrition.
Healing Hints
These tips help you get the most out of foods healing properties. Whether a new cooking method or selection strategy, these snippets are meant to help you maximize your foods nutritional value.
Munch on This
These side notes give you background information on food, nutrition, and health. Think of them as food for thought.
Food wise
Here youll find myth-busting facts and precautionary notes as you navigate the world of food and nutrition.
Acknowledgments
For me, theres no better book to write than one about healthy and healing foods! Food is my personal and professional passion. Many thanks to Marilyn Allen, my literary agent, for giving me the opportunity to express this fire in my belly. And to Tom Stevens, my go-to editor at Alpha, who helped turn my words into a cohesive book. This book would not have been possible without the editing finesse and expertise of JoAnn Milivojevic. Thank you, JoAnn, for the extra time, support, and for making the book-writing process much less daunting for me.
Much thanks goes to my nutrition colleagues and friends, who inspire me to be a better nutrition professional every day and contributed to this work more than they knowespecially Kate Geagan, M.S., R.D.; Robin Plotkin, R.D., L.D.N.; Dawn Jackson Blatner, R.D., L.D.N.; Bethany Doerfler, M.S., R.D.; Judy Doherty, P.C. II; and Heidi McIndoo, M.S., R.D.thanks so much for giving me the support to forge ahead with my dreams. And to my patients who inspire me with their hope, strength, and fortitudeI learn so much from you.
Much love and gratitude to Scott, my husband, love, and best friendthank you for believing in me when I didnt and being my taste tester! And for my two precious gifts, Grant and Samantha, who always go with the flow and love me unconditionally, even when my time got tight and there wasnt much to give. But, there was always time for our bedtime prayer, Dear God, thank you for this day, for a chance to live in a healthy way. May your love of healthy living never end.
As I walk on lifes journey, theres no greater pleasure than saying thank you to my Mom and Dad who gave me the courage to stick with my passions and the love to know when to let go. And for Gram, thank you for feeding me well alwaysher delicious cooking and ease in the kitchen meant more to me than she ever knew. Last, but certainly not least, to my sisters, Viv and Gigi, may you always know that you were responsible for my passion for food and health (and you know what I mean!). For that, I am forever grateful ...
Trademarks
All terms mentioned in this book that are known to be or are suspected of being trademarks or service marks have been appropriately capitalized. Alpha Books and Penguin Group (USA) Inc. cannot attest to the accuracy of this information. Use of a term in this book should not be regarded as affecting the validity of any trademark or service mark.
Part 1
Eat Well to Live Well
The chapters in this part explore how nutrients work together to promote optimal health throughout life. Youll find out about macronutrients, such as carbohydrates, proteins, and fats, and micronutrients, such as vitamins and minerals. Although your body needs different quantities of these nutrients, all are necessary for optimum health. You also learn how and why you should strive to eat a combination of all nutrients.
