Table Of Contents - Riverside Public Library

Part 1 The Benefits of a Plant-Based Diet

(78)

1 What is Plant-Based Nutrition?

(6)

What Is Plant-Based?

(1)

Vegan, Vegetarian, Plant Based

(1)

The Health Benefits of a Plant-Based Diet

(1)

Disease Prevention and Reversal

(1)

Cardiometabolic Disease

(2)

Weight Management

(1)

Longevity and Healthspan

(2)

2 Breaking Down the Macroconfusion

(18)

Macroconfusion

(1)

Crazy Carbophobia

(3)

Simple Versus Complex Carbohydrates

(1)

Refined Versus Whole Food

(1)

Power-Packed Protein

(6)

The ABCs of Amino Acids

(1)

Debunking Protein Myths

(2)

How Much Do We Really Require?

(1)

Super Sources of Protein

(1)

Fat: Fact and Fiction

(8)

The Facts About Fats

(1)

Types of Fats

(1)

The Cholesterol Conundrum

(1)

Compared to What?

(1)

Essential Fatty Acid Balancing Act

(5)

3 Getting Your Vitamins and Minerals

(26)

Versatile Vitamins

(16)

Fat-Versus Water-Soluble Vitamins

(1)

Vitamin A

(1)

Vitamin D

(2)

Vitamin E

(2)

Vitamin K

(1)

Thiamin (Vitamin B1)

(1)

Riboflavin (Vitamin B2)

(1)

Niacin (Vitamin B3)

(1)

Vitamin B6

(2)

Folate

(2)

Cobalamin (Vitamin B12)

(1)

Biotin

(1)

Pantothenic Acid

(1)

Ascorbic Acid (Vitamin C)

(2)

Marvelous Minerals

(9)

Macrominerals Versus Trace Elements

(1)

Calcium

(2)

Iodine

(1)

Iron

(2)

Selenium

(1)

Zinc

(2)

4 You Are What You Eat (Not What You Don't)

(14)

What to Eat

(13)

Fabulous Fiber

(2)

Awesome Antioxidants

(1)

Phantastic Phytonutrients

(1)

What to Avoid

(1)

Saturated Fats, Trans Fats, and Cholesterol

(1)

Animal Protein versus Plant Protein

(1)

Insulin-Like Growth Factor-1 (IGF-1)

(1)

Heme Iron

(1)

Chemical Contaminants

(1)

Other (Not-So) Goodies in Animal Products

(1)

Oil

(2)

Sodium

(1)

Sugar

(1)

Artificial Sweeteners

(2)

5 What's on the Menu?

(12)

Ditch the Pyramid for a Triangle

(8)

Bottom Feeders

(1)

The New Palette to Please Your Palate

(1)

Vegetables

(2)

Fruits

(1)

Whole Grains

(1)

Legumes

(1)

Nuts and Seeds

(2)

Herbs and Spices

(1)

Putting Greens at The Top of Your World

(2)

Part 2 Living a Plant-Based Life

(54)

6 Stop Counting, and Start Eating

(10)

Our Obsession with Numbers

(1)

The Best Nutrient Bang for Your Caloric Buck

(4)

The Fed, the Fasted, and the Starved

(1)

Eating and Metabolic Priority

(1)

Rethinking Refined Food

(1)

Metabolism 101: You're Not Broken

(4)

Living Longer with Less Food

(1)

How to Hear Hunger

(1)

Quality Over Quantity

(1)

7 Controversies Clarified

(10)

The Dairy Dilemma

(3)

Optimizing Bone Density

(1)

Other Problems with Dairy

(1)

Soy Confusing

(1)

Raw Resolution

(3)

Raw Diets Aren't Perfect

(1)

Using Raw Sensibly

(1)

No Perfect Diet

(2)

8 Shopping Savvy

101

(10)

Reading Nutrition Labels

102

(4)

Focus on the Ingredients

102

(1)

Making Sense of Food Labels

103

(1)

Whether and When to Buy Organic

104

(2)

Finding Hidden Ingredients

106

(1)

Plant-Based Supermarket Shopping

107

(4)

Picking Your Produce

107

(1)

Gettin' Spicy

108

(1)

Bring on the Beans and Grains

109

(1)

Fun with Frozen Foods

109

(1)

Miscellaneous Finds

110

(1)

9 Plant-Perfect Fitness

111

(14)

Why Exercise?

112

(1)

The Physical Benefits of Exercise

112

(3)

Metabolic Myths of Exercise

112

(2)

Immunity Influence

114

(1)

Dodging Disease

114

(1)

The Psychological Benefits of Exercise

115

(1)

Choose Your Physical Activity

115

(6)

Cardiovascular Endurance

116

(1)

Strength Training

117

(2)

Stretching

119

(1)

Functional Fitness

119

(1)

Sports

120

(1)

Just Move It!

120

(1)

Go to the Gym or Work Out at Home?

121

(1)

Fit Tips

122

(1)

Monitoring Your Progress

123

(2)

10 To Supplement or Not to Supplement?

125

(8)

Do You Need to Supplement?

126

(2)

Boosting Your B12

126

(1)

Do's and Don'ts of Vitamin D

127

(1)

The Dangers of Supplementation

128

(2)

The Dietary Supplement Health and Education Act

129

(1)

What's Up in Supplements?

129

(1)

Knowing When to Supplement and When to Eat

130

(3)

Part 3 Special Considerations

133

(66)

11 Plant-Based Pregnancy and Beyond

135

(14)

Growing a Healthy Baby

136

(8)

Gaining Weight Wisely

131

(7)

Necessary Nutrients During Pregnancy

138

(2)

Exercise During Pregnancy

140

(2)

Tips to Nip Nausea and Other Discomforts

142

(2)

Plantlings: Raising Healthy Babies

144

(5)

Breast is Best

144

(1)

Nutrify Your Breast Milk

145

(1)

The First Year: Nutrition No-No's

146

(1)

Introducing Solids

146

(3)

12 Phyto-Rich Kids

149

(10)

The Benefits of Growing Up Plant-Based

150

(2)

Do as I Say and as I Do

150

(1)

Practice Makes Perfect

151

(1)

Meeting Their Macro- and Micronutrient Needs

152

(2)

Pleasing Picky Palates

154

(1)

Surviving School

155

(4)

13 Super-Plant Seniors

159

(8)

Living Longer Instead of Living Longer

160

(1)

Naturally Enhanced Nutrient Needs

161

(1)

Dealing with Age-Related Physical Changes

162

(1)

Dealing with Your Diet

163

(1)

Dealing with Medicine Mayhem

164

(3)

14 Plant-Strong Athletes

167

(10)

Bringing Your "A" Game with Plants

168

(1)

Nutrition Needs for Athletes

169

(3)

Carbohydrates: Starchy Vegetables and Fruits for Fuel and Recovery

170

(1)

Muscle: Gym-Built, Not Kitchen-Made

171

(1)

Nutrient Timing

172

(1)

Whole-y Hydration

173

(2)

Preventing Dehydration and Hyponatremia

174

(1)

Sports Drinks: What Type and When?

175

(1)

Ergogenic Aids

175

(2)

15 Winning at Weight Loss

177

(8)

Why Calories Count (If You Count All the Calories)

178

(5)

Genetics and Upbringing

179

(2)

Phyto Factors

181

(1)

Fiber, Fasting, and Fat Loss

181

(2)

Keep It Simple

183

(2)

16 Dodging Disease with Diet

185

(14)

Eradicating Chronic Disease

186

(6)

Diabetes

186

(2)

Heart Disease

188

(1)

Cancer

189

(1)

Hypertension

190

(1)

High Cholesterol

190

(1)

Osteoporosis

191

(1)

Gastrointestinal Illnesses

192

(3)

Gastroesophageal Reflux Disease

192

(1)

Inflammatory Bowel Disease

193

(1)

Irritable Bowel Syndrome

193

(1)

Diverticular Disease

194

(1)

Celiac Sprue

194

(1)

Other Conditions

195

(4)

Autoimmune Disease

195

(1)

Kidney Disease

195

(1)

Dementia and Alzheimer's Disease

196

(1)

Gout

197

(2)

Part 4 The Plant-Based Recipe Box

199

(102)

17 Plant-Based in the Real World

201

(10)

Lessons in Preparation

202

(2)

Fail to Plan, Plan to Fail

202

(1)

Packing Meals and Snacks

202

(2)

Dining Out

204

(3)

Check Menus Ahead of Time

204

(1)

Nutrifying Any Restaurant

205

(1)

Working with the Waitstaff and Chef

205

(1)

Finding Something at a Steakhouse

206

(1)

Holidays and Special Occasions

207

(4)

How to Eat on the Holidays

207

(2)

Entertaining with Veg Style

209

(2)

18 The Plant-Based Kitchen

211

(16)

Stocking Up

212

(5)

Stocking Your Pantry

212

(1)

What's in the Fridge?

213

(1)

Foods from the Freezer

214

(1)

Herbs and Spices

214

(3)

Equipped to Veg Out

217

(2)

Basic Appliances

217

(1)

Handy Utensils

218

(1)

Must-Haves and Lovely Luxuries

219

(1)

Plant-Based Substitutions

219

(8)

Egg Replacements

220

(1)

Plant Milks

220

(1)

Mock Meats

221

(1)

Tofu, Tempeh, and Seitan

222

(1)

Mushrooms

223

(1)

Un-Cheeses

223

(1)

Nutritional Yeast

224

(1)

Miso

225

(2)

19 How to Nutrify Any Recipe

227

(10)

Analyze, Assess, and Amaze Your Friends

228

(1)

Beauty Boosters

228

(3)

Leafy Greens

228

(1)

Bountiful Beans

229

(1)

Healthful Herbs and Spices

230

(1)

Texture Tricks

231

(1)

Beast Busters

231

(2)

DIY Ingredients

233

(4)

Date Paste

233

(21)

Parmesan Shake

234

(1)

Plant-Based Sour Cream

234

(3)

20 Morning, Noon, and Light Fare

237

(22)

It's Easy Being Green Smoothie

238

(1)

Mint Chocolate Nib Smoothie

239

(1)

Chocolate Almond Butter in a Cup

240

(1)

Basil-Lemon Switchel

241

(1)

Peanut Butter-Chocolate Bean Bars

242

(1)

Blueberry Banana Pancakes

243

(1)

Veggie Tofu Scramble

244

(1)

Breakfast Rice Pudding

245

(1)

Japanese Noritos

246

(1)

Holy Kale with Herbed Tahini Dressing

247

(1)

Salted Peach Ceviche

248

(1)

Sushi Salad with Creamy Miso Dressing

249

(1)

Bulgur, Green Bean, and Carrot Tahini Salad

250

(1)

Kale Salad with Lentils and Quinoa

251

(1)

Ginger-Carrot Soup with Crime Eraiche

252

(1)

Spinach Split Pea Soup

253

(2)

Zel's Zesty Rainbow Salad

255

(2)

Daikon, Mango, and Avocado Summer Rolls with Ume-Lime Sauce

257

(2)

21 Mouthwatering Mains

259

(20)

Japanoodles

260

(1)

Herbed Balsamic Pasta

261

(1)

Buttery Sweet Potato Pasta with SmokyBreadcrumb Topping

262

(2)

Easy Beans and Quinoa

264

(1)

Baked Lentils and Rice Casserole

265

(1)

Roasted Cauliflower and Sweet Potatoes with Creamy Chimichurri Sauce

266

(2)

Steamed Veggie Sampler

268

(2)

Salsa Falafel Burgers

270

(1)

Fiesta Fantastica

271

(1)

Kathy's Easy Quinoa Burrito Bowl

272

(2)

Wacky Wild Rice

274

(1)

Collard Greens with Beans and Barley

275

(1)

Roasted Cheesy Cauliflower

276

(1)

Beans and Greens Chili

277

(2)

22 Grab-and-Go Foods

279

(8)

Simply Hummus

280

(1)

Indian Hummus

281

(1)

Sweet Pea Guacamole

282

(1)

Marinara Corn Cakes

283

(1)

Savory Nut Spread

284

(1)

Hot "Cheesy" Vegetable Dip

285

(2)

23 Sensational Sweets

287

(14)

Sweet Cream Dip

288

(1)

Unclassic Oatmeal Raisin Cookies

289

(1)

Figamajigs

290

(1)

AJ's Peanut Bites

291

(1)

Fruity Nut Balls

292

(1)

Chef AJ's Outrageous Brownies

293

(1)

Chocolate-Chip Pumpkin Bread

294

(1)

Dried Fruit Compote

295

(1)

Baked Apples

296

(2)

Mango Banana Mousse

298

(3)

Appendixes

A Glossary

301

(10)

B Sample Meal Plans

311

(2)

C Nutrition Charts

313

(14)

Index

327