HOW TO EASILY INCORPORATE
the world’s healthiest foods into your lifestyle
The Self-Care Revolution
We are at a cultural turning point. This shift towards self-care is reflected in the growing interest in lifestyle activities such as a healthy way of eating, daily exercise, meditation, and the use of herbal teas and botanical medicine, all of which honor the whole self and don’t view the body as if it were separate from the whole person. Our growing awareness of how to best support our unique individuality is a journey that will lead to better health and greater energy. Self-care activities enable you to respect your uniqueness and take charge of your own well-being.
The World’s Healthiest Foods: an Integral Part of Self-Care
I believe that the most important part of this growing self-care movement is the understanding of how nutrient-rich foods are vital to our health and well-being. As modern scientific research continues to uncover why nutrient-rich foods promote health and longevity, it becomes increasingly clear why the World’s Healthiest Foods are at the core of self-care. They are nutrient-rich foods that will supply your body with all of the health-promoting nutrients you require for vibrant health, including vitamins, minerals and powerful antioxidants. Nothing is more valuable than optimal health, and eating nutrient-rich foods, such as the World’s Healthiest Foods, is the best way to achieve it.
Eating Healthy is Easy with the “Healthiest Way of Eating” Plan
The “Healthiest Way of Eating” Plan is a simple guide that you can follow to achieve your healthy eating goals. By following the Plan, you’ll see how easy it is to incorporate nutrient-rich foods, like the World’s Healthiest Foods, into your healthier lifestyle and turning them into flavorful meals is actually simple and takes a minimal amount of time. You’ll begin to savor nutrient-rich foods so much that you’ll lose your desire for nutrient-poor foods, processed foods that do little but provide empty calories. To best help you achieve your healthy eating goals, I designed the Plan so that it was in two phases, each with a specific aim that could best assist you in the ongoing quest towards your “Healthiest Way of Eating.” The Plan is composed of two phases—Phase One and Phase Two—that are described in detail in the following pages.
You will notice that when you follow the “Healthiest Way of Eating” Plan, you will not only gain more enjoyment from the food you eat, but a new appreciation of all that food can do for you. By selecting whole, natural foods as opposed to foods that are manufactured and highly processed, and learning about the history, origin and health benefits of these foods you will be better able to attune yourself to those that are best suited to promoting your optimal health.
Preparation is Minimal with the “Healthiest Way of Eating” Plan
Eating healthy doesn’t need to take more time. With the “Healthiest Way of Eating” Plan, you’ll see how easy it is to prepare meals that are not only rich in flavor but take only minutes to make. The Plan highlights many recipes featured in the book: more than 95% actually take less than 7 minutes to prepare!
It Doesn’t Cost More to Eat Healthier
The World’s Healthiest Foods, which are whole, unprocessed foods, are the cornerstone of the “Healthiest Way of Eating” Plan. Processing and packaging add greatly to the cost of food; you pay more and get less. Preparing meals with the World’s Healthiest Foods will probably turn out to be less expensive than purchasing foods that have been processed and packaged. Because the World’s Healthiest Foods are among those richest in nutrients for the amount of calories they deliver, they are a nutritional bargain!
The Key Features of the “Healthiest Way of Eating” Plan
The key features of the “Healthiest Way of Eating” Plan are incorporated into each day of the Plan. They include:
• Healthier Lifestyle Tea (hot green tea with lemon)
Green tea (see page 716) is not only delicious but is renowned for its health-promoting properties. These have been linked to its high concentration of catechin phytonutrients, which have a wide variety of protective benefits, many related to their potent ability to fight free radicals. Adding 1 tsp lemon juice per cup of green tea not only gives it a refreshing taste but additional benefits. Lemon juice is a concentrated source of vitamin C, and hot water and lemon is a very cleansing and energizing beverage. (In Phase One, I recommend drinking one cup of Healthier Lifestyle Tea 15 minutes before each meal.) If you’re sensitive to caffeine, you can drink decaffeinated green tea.
• Fresh fruits with every meal and/or as snacks
Not only are fruits delicious and filled with vitamins, minerals, fiber and phytonutrients, which act as powerful antioxidants, but they contain enzymes that help the digestive process; this is why many traditional cultures always include fruit as part of a meal. Many fruits also have a low or medium glycemic index.
• Large salad for lunch
Four cups of salads (made from romaine, red or green leaf, butterhead or bibb lettuce, spring or herb salad mixes or baby spinach) provide a delicious way to increase your intake of nutrient-rich vegetables. They fill you up and provide you with the nutrition that manifests in a vibrantly healthy appearance and the energy to be at your best throughout your day.
• Two vegetable side dishes for dinner
Eating lightly cooked vegetables as a side dish with dinner is a great way to enjoy vegetables. The reason I suggest two different types of vegetables is because not only do they contain a wide range of health-promoting nutrients not often available in other foods, but vegetables are low in calories and rich in fiber. They’ll easily satisfy your appetite, helping you to reach and maintain your optimal weight.
Why the “Healthiest Way of Eating” Plan Can Change Your Life
The nutritional profiles of the World’s Healthiest Foods show that they are nutrient-rich foods that can provide all of the nutrients your body needs. The exciting news in nutritional science is increased understanding of how the interaction of eating healthy, nutrient-rich foods can affect gene expression. In other words, a genetic predisposition to heart disease, diabetes or inflammation may be altered by dietary modifications and eating foods that are more beneficial for you. Therefore, enjoying the World’s Healthiest Foods, which are the foundation of the “Healthiest Way of Eating” Plan, can influence how healthy you will be, and following the Plan can change your life!
I have included 100 foods on the list of World’s Healthiest Foods because I don’t believe that optimal overall health can rely on just one or two foods. Superfoods or power foods (those foods very rich in specific nutrients) such as tomatoes, blueberries or flaxseeds have wonderful health-promoting benefits on their own. But, it is the wide combination of nutrient-rich foods, such as the range of the World’s Healthiest Foods, that can supply thousands of nutrients, which protect against disease and work together synergistically to achieve vibrant health and energy. The list of 100 foods also allows you to select the ones you like the best.
The “Healthiest Way of Eating” Plan will show you how easy it is to incorporate the World’s Healthiest Foods into your lifestyle. It will also show you how easy it is to prepare them using the ‘Healthiest Way of Cooking” methods and how these methods not only preserve nutritional value but enhance the flavor and texture of food as well. Since the Plan includes 2 month’s worth of ideas for healthy eating, it takes the guesswork out of it. It allows you to enjoy the foods, and enjoy the way you will feel as you embark on the “Healthiest Way of Eating.” I have seen with my own eyes how people I know start to have more energy, look more youthful and have glowing skin when they eat healthier as with the “Healthiest Way of Eating” Plan.
What are the Nutritional Benefits of the Plan?
On page 42 you will find the Nutritional Analysis of Week 1, Day 1, a representative example of the wealth of health-promoting nutrients you can derive from following the Plan and enjoying the World’s Healthiest Foods. Each day of the “Healthiest Way of Eating” Plan can provide you with more than 100% of most of the nutrients essential for vibrant health and energy!
PHASE ONE 4 weeks to the healthiest way of eatingthe world’s healthiest foods
In each of the four weeks of Phase One, emphasis is placed on one group of the nutrient-rich World’s Healthiest Foods. Studies have shown that it takes at least four weeks to begin changing eating habits, so the initial phase of the “Healthiest Way of Eating” Plan will help you to start eating healthier by learning how easy it is to include more of the foods so often neglected in our diets—fruits, vegetables, fish, nuts, seeds and beans—which have been proven to be essential for vibrant health and energy.
These foods provide the vitamins, minerals, antioxidants, fiber and essential fatty acids necessary to build and maintain a healthy body. They fight free radicals responsible for premature aging, curtail inflammation and promote a lean, energized body, a healthy heart and strong immune system. A diet deprived of these foods not only cannot deliver the many nutrients essential for vibrant health, but leads to nutrient deficiencies that promote physical degeneration and disease.
These initial weeks lay the foundation for Phase Two of the “Healthiest Way of Eating” Plan, which is designed to last you a lifetime. You are never too young or too old to benefit from the “Healthiest Way of Eating” Plan; I know it will prove to be the best possible investment of your time.
An Easy Way to Follow the “Healthiest Way of Eating” Plan: Phase One
The purpose of the “Healthiest Way of Eating” Plan is to help you enjoy meals and snacks centered around flavorful foods that will optimize your health. Phase One will take you through the steps that are helpful in achieving this goal:
1. IN WEEK 1, you will add more antioxidant-rich fruits to your “Healthiest Way of Eating.”
2. IN WEEK 2, you will add more immune-enhancing salads and vegetables to your “Healthiest Way of Eating.”
3. IN WEEK 3, you will add more natural anti-inflammatory cold-water fish, shellfish, flaxseeds and walnuts to your “Healthiest Way of Eating.”
4. IN WEEK 4, you will add heart-healthy nuts and seeds and cholesterol-lowering beans to your “Healthiest Way of Eating.”
After 4 weeks on the “Healthiest Way of Eating” Plan, you will start to see the benefits of eating healthier. You’ll probably feel more energetic, revitalized, and you may also lose weight if that is your goal. You will begin to relish the taste of nutrient-rich World’s Healthiest Foods and lose your desire for nutrient-poor foods.
How to Follow Phase One
You begin Phase One by selecting one meal daily from the options provided for breakfast, lunch, dinner and snacks; these can be enjoyed interchangeably. Try something new each day and add extra taste and nutrition to your meals.
You will notice that there is no week that focuses on grains, dairy, poultry or lean meats. This is because most people do not have any difficulty including these foods in their diet. I want to help you include more vegetables, fruits, fish, nuts, seeds and beans into your “Healthiest Way of Eating” because these foods are those that are more challenging for people to integrate into their lifestyle. I highly recommend regular exercise with this Plan.
Phase One provides you with ideas of how to easily incorporate fruits, vegetables and nuts, seeds and beans into your meals in an enjoyable way. By including just one meal per day from Phase One (lunch or dinner), you will begin to experience how nutrient-rich foods can contribute to a true state of vibrant health and energy that makes life such a joy.
While I provide suggestions for 3 meals and snacks, portions are not identified in Phase One. Please use my suggestions as a guideline and feel free to adjust the portion size and the foods you eat to meet your personal “Healthiest Way of Eating” goals.
week 1
Welcome. In Week 1, you will be adding more fresh, antioxidant-rich fruits to the “Healthiest Way of Eating” Plan. Fruits are a highly concentrated source of hundreds of potent antioxidants, which provide their own unique forms of protection against the cellular damage caused by free radicals. If you have concern about increased blood sugar levels due to the sweetness of some fruits, select those with a lower glycemic index (see page 342). I always recom-mend eating the whole fruit over drinking juice.
Eating fruits is an excellent way to increase your intake of raw foods. They are especially good enjoyed after a meal since they help aid digestion. Enjoying fruit for dessert is a practice that has been followed for generations in healthy traditional diets.
This week you will also discover how to enjoy fresh fruits as a dessert without baking.
There are 19 different fruits (page 335) from which to choose on the list of World’s Healthiest Foods. Four servings of fruits per day is a great goal to work towards (one serving equals 1/2 cup fresh fruit or 3/4 cup fresh squeezed juice with pulp).
Breakfast:
Healthier Lifestyle Tea
Fruits provide an energizing addition to your breakfast. Choose from the following:
• Fruit bowl with banana, berries, walnuts, and ground flaxseeds, topped with vanilla yogurt
• Breakfast Power Smoothie (page 419)
• High-fiber cereal topped with fresh fruits (such as apples, pears, apricots), nuts, and soymilk
• Orange French Toast (page 371) spread with almond butter and sprinkled with sliced strawberries
Lunch:
Healthier Lifestyle Tea
Here are some meal suggestions from which to choose:
• Combine 4 cups of salad greens with your favorite Healthy Vinaigrette (page 143). Top with 4 oz shrimp or fish, orange sections and pumpkin seeds
• Citrus Spinach Salad (page 102) with 4 oz cooked chicken or salmon
• Chinese Cabbage Salad with 4 oz chicken (page 224)
• Fresh fruit salad with apples, bananas, papaya and pineapple, topped with plain yogurt, and walnuts and cashews
Dessert: Fresh fruit such as an apple, 2 plums or 1 kiwifruit
Dinner:
Healthier Lifestyle Tea
Start your dinner with 2 cups of mixed green salad with Healthy Vinaigrette Dressing of your choice (page 143). Top with 1/2 cup of sliced pear or apples, toasted nuts or goat cheese.
Here are 5 entrées to choose from:
• “Quick Broiled” Chicken (page 579) with Orange and Avocado Salad (page 371)
• “Quick Broiled” Salmon (page 481) with Ginger Papaya Salsa (page 377)
• Pineapple Chicken Salad (page 359)
• Spicy Shrimp Asian (page 475) (optional: add 1 cup diced pineapple)
• Black Beans and Butternut Squash (page 613)
Entrées should be served with 2 vegetable side dishes, such as:
• Broccoli (page 133) with Red Onions sprinkled with tamari (soy sauce) and sesame seeds
• Creamy Curry Spinach (page 103) and Crimini Mushrooms (page 119)
• Brussels Sprouts and Apples (page 177) with Garden Peas (page 217) or Mediterranean Feast (see page 276)
Dessert: 5-Minute Apricot Fruit Cup (page 387)
Pineapple Fruit Salad (page 359)
5-Minute Raspberry Almond Parfait (page 351)
Snacks:
• Fresh fruit, such as grapes, pears or tangerines with your favorite nuts
• Fig and Almond Treat (page 445)
• 10-Minute Apricot Bars (page 387)
week 2
In Week 2, you will be including more immune-supporting vegetables and salads into the “Healthiest Way of Eating” Plan. You will find that adding more vegetables and refreshing salads to your diet is easy, fun and quick (most cooked vegetables can be prepared in 7 minutes or less).
Salads are an especially easy addition to any meal as they require no cooking time; you can now even find prewashed organic varieties of lettuce that are readily available. There are 34 vegetables in the Vegetable section (page 85) from which to choose. For optimal health, it is recommended to eat at least 5 servings of vegetables per day with one serving equaling 1/2 cup cooked vegetables, 1 cup raw vegetables, or 3/4 cup vegetable juice.
This week you will eat healthier and boost your immune system by selecting at least one of the meal or snack options each day. You will find that you can even enjoy vegetables for breakfast! In countries that are renowned for health and longevity such as Japan, China or those along the Mediterranean, vegetables are a traditional part of breakfast.
Breakfast:
Healthier Lifestyle Tea
Start your day with an energizing breakfast.
Choose from the following:
• Whole grain bagel with sliced low-fat cheese, tomato, and avocado
• Poached Omega-3 rich Eggs (page 634) with 5-Minute Collard Greens (page 151) or 1-Minute Spinach (page 103) and shiitake mushrooms
• Sprinkle nuts or seeds and tamari (soy sauce) on steamed spinach, kale or asparagus and brown rice
• Healthy Breakfast Frittata (page 635)
Serve with fresh fruit such as 1/2 grapefruit, melon or orange slices.
Lunch:
Healthier Lifestyle Tea
Here are some meal suggestions from which to choose:
• Combine 4 cups of salad greens with your favorite Healthy Vinaigrette (page 143). Top with canned tuna, chicken or turkey slices, as well as tomatoes, avocado and walnuts
• Combine 4 cups of salad greens with Curry Chicken Salad (page 579)
• Quick and Healthy Caesar Salad (page 144), topped with 4 oz cooked salmon, Parmesan cheese and walnuts
• Spinach Salad (page 102), topped with crumbled goat or feta cheese, red bell pepper slices and sautéed shiitake mushrooms (page 319)
Dessert: Fresh fruit such as grapes or pears
Dinner:
Healthier Lifestyle Tea
Start your dinner with 2 cups mixed green salad with dressing of your choice (pages 143–144) and top with Marinated Onions (page 272), cucumber slices, red bell pepper or shredded beets.
Here are 5 delicious entrées to choose from:
• “Quick Broiled” Salmon with Ginger Mint Salsa (page 481)
• “Quick Broiled” Chicken with mustard (page 579)
• Quick Eggplant Parmesan (page 257)
• “Quick Broiled” Tuna Steak (page 469) with sautéed shiitake mushrooms (page 319) and garlic
• Sweet and Sour Tofu (page 319) with brown rice
Entrées should be served with 2 vegetable side dishes such as:
• Greek Carrots (page 235) with Green Beans (page 181)
• Summer Squash (page 189) and Asparagus (page 125) with grated Parmesan cheese or Mediterranean Feast (see page 276)
• Shiitake Mushrooms (page 319) with Red Onions (page 273). Sprinkle with lime juice and green onions
Dessert: Blueberries with Cashew Almond Sauce (page 407) kiwifruit with Lemon Sauce (page 365)
Snacks:
• Hummus (page 617) served with crisp vegetables such as celery or bell peppers
• Super Carrot Raisin Salad (page 235)
• 3-Minute Avocado Dip (page 301) with crudités (carrot sticks, cucumber and broccoli)
week 3
In Week 3, you will add more natural anti-inflammatory cold-water fish and shellfish into the “Healthiest Way of Eating” Plan. These foods provide special anti-inflammatory protection because of their concentration of omega-3 fatty acids, nutrients at the foundation of anti-inflammatory diets. The latest scientific research reports that omega-3 fatty acids should be part of one meal every day, and fish and shellfish are a great source of these hard-to-find healthy fats.
For optimal health, we need 2.5–4 grams of omega-3 fatty acids per day. There are 6 varieties of fish and shellfish rich in omega-3 fatty acids to choose from on the list of World’s Healthiest Foods. (Flaxseeds and walnuts are also an excellent source of omega-3s for vegetarians and other individuals who do not eat fish.) Read more about fish and shellfish on page 457 and use the Fish & Shellfish Guide to find which fish and shellfish are safe to eat and the most sustain-able (page 453). It’s easy to add more fish to your diet since canned salmon, tuna and sardines are readily available, inexpensive, and convenient.
Breakfast:
Healthier Lifestyle Tea
Start your morning with healthy omega-3s. Choose from the following:
• 10-Minute Energizing Oatmeal (page 667) with fresh fruit and ground flaxseeds
• High Energy Breakfast Shake (page 347) with 2 TBS ground flaxseeds
• Canned salmon with Poached Eggs (page 634) sprinkled with turmeric and whole grain toast
• Poached Eggs over Greens (page 635) made with omega-3 rich eggs, mushrooms and turmeric
Serve with orange slices or 1/2 cantaloupe with mint
Lunch:
Healthier Lifestyle Tea
Here are some meal suggestions from which to choose:
• Spinach Salad (page 102) topped with canned sardines or salmon, tomatoes, red onions and walnuts
Combine 4 cups of salad greens with:
• Shrimp Salad (page 475) and Ginger Healthy Vinaigrette (page 143)
• Niçoise Salad (page 144) with Healthy Vinaigrette (page 143) and ground flaxseeds
• “Quick Broiled” Tuna Salad (page 469) with cucumbers, red onions and your favorite Healthy Vinaigrette (page 143)
Dessert: Fresh fruit such as Papaya with Lime (page 337)
Grapes in Honey-Lemon Sauce (page 399)
Dinner:
Healthier Lifestyle Tea
Start your dinner with 2 cups of salad greens with dressing of your choice (pages 143–144). Top with anchovies, Parmesan cheese or capers.
Here are 4 delicious entrées from which to choose:
• Mediterranean Cod (page 487)
• “Healthy Sautéed” Scallops (page 499) with ginger
• “Quick Broiled” Salmon (page 481) with rosemary
• Pinto Bean Tacos (page 607)
Entrées should be served with 2 vegetable side dishes, such as:
• 5-Minute Cauliflower with turmeric (page 201) and “Healthy Sautéed” Red Bell Peppers (page 195)
• Green Beans and almonds (page 181) and 5-Minute Mediterranean Medley (page 133)
• Mediterranean Feast (see page 276)
Dessert: 5-Minute Plums in Sweet Sauce (page 425)
5-Minute Ginger Pineapple (page 359)
Raspberries or Pears with Lemon Sauce (page 431)
Snacks:
• Tuna Salad without Mayo (page 467) in a whole wheat tortilla spread with mustard
• Apples, pears or plums with almonds, walnuts or cashews
week 4
In week 4, you will be adding more heart-healthy nuts, seeds, and legumes into your “Healthiest Way of Eating.” These foods are renowned as sources of fiber, healthy fats, protein, cholesterol-lowering phytosterols, and numerous minerals. I will show you how easy it is to include 1½ ounces of nuts per day into your diet, as recommended by leading health organizations, by enjoying them as snacks or as toppings for many entrées. You will find it especially easy to add nuts and seeds to your “Healthiest Way of Eating” because they don’t require any preparation.
This week you will also be eating more fiber-rich beans, which are low in calories and a versatile and inexpensive source of protein. So, it makes good sense to include them as part of your meals at least 4 to 5 times per week (1/2 cup is considered a serving size). I will share with you how you can enjoy beans, peas and lentils without any cooking. Healthy canned beans are readily available, easy to use, and save a lot of time.
There are 8 different nuts and seeds and 8 different legumes from which to choose on the list of the World’s Healthiest Foods. Read about nuts and seeds on page 501 and legumes on page 587.
Breakfast:
Healthier Lifestyle Tea
Great ways to add nuts and seeds to your energizing breakfast:
• 10-Minute Energizing Oatmeal (page 667) with 2 TBS sunflower seeds
• Strawberry Smoothie (page 347) made with 2 TBS almond or peanut butter
• 10-Minute Huevos Rancheros (page 612)
Serve with orange or grapefruit slices
Lunch:
Healthier Lifestyle Tea
Here are some meal suggestions from which to choose:
• Healthy Chef’s Salad (page 144) made with 4 cups of salad greens and Creamy Vinaigrette (page 143)
• Arugula Salad with Walnut Croutons (page 531) topped with 4 oz cooked chicken or canned tuna
• Spinach Salad (page 102) topped with canned salmon, goat cheese and sunflower seeds
Combine 4 cups of salad greens and Healthy Vinaigrette (page 143) with:
• Chicken Salad (page 579) and cashews
• Greek Salad (page 289) and garbanzo beans
Dessert: Papaya Fruit Cup (page 377) or 5-Minute Ginger
Pineapple (page 359)
Dinner:
Healthier Lifestyle Tea
Start your dinner with 2 cups of mixed green salad with dressing of your choice (pages 143–144). Top with cashews, pumpkin seeds or 1/2 cup garbanzo beans or black beans.
Here are 4 delicious entrées from which to choose:
• Sweet Firecracker Tofu (page 621) with shiitake mushrooms and green beans
• Sesame Chicken (page 519) with buckwheat soba noodles
• Black Bean Chili (page 613) with brown rice, dollop of plain yogurt and Quick Salsa (page 168)
• Salmon in Dill Sauce (page 481)
• Thai Shrimp with Cashews (page 549) with brown rice
Entrées should be served with 2 vegetable side dishes such as:
• Zorba the Greek Swiss Chard (page 111) with “Healthy Sautéed” Red Bell Peppers (page 195)
• Shiitake mushrooms (page 319) and Green Beans (page 181) or Mediterranean Feast (see page 276)
• Red Cabbage with Apples (page 226) and Garden Peas (page 217)
Dessert: 5-Minute Raspberry Almond Parfait (page 351)
Blueberries with Cashew Almond Sauce (page 407)
Snacks:
• Fruit such as apples, pears or plums and almonds
• Pears with Lemon Sauce (page 451)
• Egg Salmon Salad (page 481) with celery and zucchini sticks
BENEFITS OF phase one
In these 4 weeks, by eating foods that support your immune system, fight free radicals, curb inflammation and promote a healthy heart, and avoiding sugar and white flour, you will not only look and feel better but have increased energy and become more mentally alert. Below, you will find how individual foods benefit you in the initial 4 weeks of the “Healthiest Way of Eating” Plan.
Week 1 of the “Healthiest Way of Eating” Plan Provides Powerful Antioxidant Protection
Besides emphasizing fruits, Week 1 focused on vegetables. Both are especially important defenders of health since they deliver a wide array of nutrients that are essential for healthy cellular function, enhance the body’s ability to detoxify potentially harmful substances, and neutralize free radicals. The spectrum of these vital nutrients in fruits and vegetables includes not only vitamins and minerals, but also many types of phytonutrients, including the plant pigments that provide their radiant hues and can provide us with radiant health.
Researchers agree that antioxidant compounds in our foods (see page 735) play an especially important role in keeping us healthy. That’s because antioxidants quench free radicals, which, if left unchecked, cause damage to our blood vessels, joints, brain cells, genetic material and more. Excessive free radical activity has been linked to the development and progression of virtually all chronic health conditions.
Week 2 of the “Healthiest Way of Eating” Plan Focuses on Supporting Your Immune System
Besides more vegetables (especially shiitake mushrooms and garlic) and salads, Week 2 continues to emphasize the fruits and omega-3-rich fish that support the immune system. Whole foods that are concentrated sources of the nutrients especially important for immune function (see page 508) help protect you from colds and flus. In addition, the “Healthiest Way of Eating” Plan boosts immunity by avoiding processed foods whose lack of necessary nutrients and inclusion of ingredients—including refined sugar, white flour and additives—actually compromise your immune system’s ability to protect your health.
Week 3 of the “Healthiest Way of Eating” Plan Features Anti-Inflammatory Benefits
In addition to more cold-water fish, Week 3 emphasized flaxseeds, dark leafy green vegetables, fruits rich in antioxidants, walnuts, flaxseeds, turmeric, ginger and rosemary, all of which also deliver nutrients effective in fighting inflammation. One important aspect of dietary strategies related to inflammation involves the omega-6 and omega-3 fatty acids (see page 456). Omega-6 fatty acids, when consumed excessively in proportion to omega-3 fats, promote inflammation. The good news is that by eating more omega-3 rich foods, such as salmon, sardines, tuna, other cold-water fish, walnuts and flaxseeds—all foods featured in the “Healthiest Way of Eating” Plan—you can easily shift the balance back to optimal health and help reduce inflammatory processes. Chronic inflammation has been linked to degenerative conditions such as heart disease, diabetes, asthma and arthritis.
Week 4 of the “Healthiest Way of Eating” Plan Promotes Heart Health
In Week 4, you enjoy not only more nuts, seeds and beans, but other heart-healthy foods such as fish, fruits, vegetables, oats and olive oil; you also eat less foods high in saturated fats, cholesterol and trans fats. This powerful combination of delivering a lot more of what you need and a lot less of what you don’t is the reason the “Healthiest Way of Eating,” which reflects the principles of the Mediterranean Diet, is such a heart-healthy diet.
Black beans, garbanzo beans, split peas, lentils, and other legumes are concentrated sources of soluble fiber and phytosterols, which reduce LDL cholesterol. Legumes’ contribution to heart health is amazing; in fact, one large-scale study found that those who ate the most legumes reduced their risk of heart disease by an impressive 82%!
Public health experts agree that enjoying a daily handful of nuts and seeds helps prevent heart disease. And that’s not all—the numerous antioxidants found in fruits, vegetables, and olive oil all work together to prevent the oxidation of LDL cholesterol, a primary step in the development of atherosclerosis.
PHASE TWO
eating for a healthier lifestyle
Phase One helped show you how easy it is to incorporate the World’s Healthiest Foods into your “Healthiest Way of Eating.” Phase Two will show you how easy it is to eat healthy for a lifetime.
How to Start Phase Two
Phase Two requires no planning as I provide you with 2 weeks’ worth of different menus for breakfast, lunch, dinner and snacks. By repeating these 2 weeks, you will be all set for a month of the “Healthiest Way of Eating.” After that, you can use these menu plans as a basis for building meal ideas any day of the year.
Phase Two takes all of the features of the different weeks in Phase One and combines them. Instead of just focusing on one food group, it offers you balanced menus featuring all of the food groups you began to incorporate in Phase One. These are the foods that will help you. With the “Healthiest Way of Eating” Plan, you will maximize your potential for a lifetime of vibrant health and energy.
To fulfill your nutritional needs you should include at least 5 servings of vegetables, 4 servings of fruits, 2.5–4 grams of omega-3 fatty acids (preferably from fish) and 1.5 ounces of nuts and seeds per day. You should also have a serving of legumes at least 4 to 5 times per week.
WEEK 1– DAY 1
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• 10-Minute Energizing Oatmeal (page 667) topped with ground flaxseeds and blueberries
• 1/2 large grapefruit
SNACK: Banana with cashew butter*
LUNCH:
• 4 cups of Quick and Healthy Caesar Salad (page 144) topped with cooked chicken, cucumbers, tomatoes, avocados, and crumbled feta cheese*
DESSERT: 5-Minute Raspberry Almond Parfait (page 351)
SNACK: Apple slices spread with almond butter*
DINNER:
Salad made with 2 cups of mixed greens. Dress with your favorite vinaigrette (page 143).
• Salmon with Dill Sauce (page 481)
• Serve with “Healthy Sautéed” Asparagus (page 125) and “Heathy Steamed” Winter Squash (page 243) topped with grated Parmesan*
DESSERT: 5-Minute Grapes in Honey Lemon Sauce (page 399)
* Optional (only the one food with an asterick)
WEEK 1– DAY 2
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• Salmon Frittata (page 482)
• 1/2 cantaloupe
SNACK: Hummus (page 617) with red bell pepper and carrot sticks
LUNCH:
• Mixed green salad (4 cups) topped with avocado chunks, tomatoes, chicken or turkey slices, and Blue Cheese Dressing (page 144)
DESSERT: kiwifruit with Lemon Sauce (page 365)
SNACK: Pear or apple
DINNER:
Salad made with 2 cups of arugula. Top with feta cheese and red bell pepper slices. Dress with your favorite vinaigrette (page 143)
• Mediterranean Cod (page 487)
• Serve with Creamy Curry Spinach (page 103) and Crimini Mushrooms (page 119)
DESSERT: Blueberries with Cashew-Almond Sauce (page 407)
WEEK 1– DAY 3
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• Whole grain bagel or whole wheat bread, low-fat cheese, tomato and avocado slices
• 1/2 large grapefruit or 1/2 papaya with lime
SNACK: Raisins and walnuts*
LUNCH:
• Spinach (4 cups) with “Quick Broiled” Tuna Salad (page 469) and crumbled feta cheese and olives served with your favorite vinaigrette (page 143)
DESSERT: 5-Minute Apple Treats (page 437)
SNACK: Navy Bean Pesto (page 627) with whole wheat crackers or carrots and celery
DINNER:
Salad made with 2 cups of mixed greens. Top with 1/4 cup garbanzo beans and 2 TBS goat cheese.* Dress with Red Pepper Vinaigrette (page 143)
• Spicy Shrimp Asian (page 475) with “Healthy Sautéed” Asparagus (page 125) and “Healthy Sautéed” Red Bell Peppers (page 195) or Mediterranean Feast (see page 276)
DESSERT: 10-Minute Strawberries with Chocolate Crème (page 347)
WEEK 1– DAY 4
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• Fruit bowl with bananas, berries, walnuts, ground flaxseeds and vanilla yogurt
SNACK: Orange wedges
LUNCH:
• Mixed green salad (4 cups) with Healthy Vinaigrette Dressing (page 143) topped with 2 cups Waldorf Salad (page 143)
DESSERT: Sliced pear
SNACK: Fig and Almond Treat (page 445)
DINNER:
Salad made with 2 cups of spinach topped with sliced fennel, walnuts, and orange sections, and served with French Healthy Vinaigrette (page 143).
• 3-Minute “Healthy Sautéed” Scallops (page 499)
• Serve with 2 servings of 5-Minute Mediterranean Medley (page 137) or Mediterranean Feast (see page 276)
DESSERT: 5-Minute Plums in Sweet Sauce (page 425)
WEEK 1– DAY 5
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• High Energy Breakfast Shake (page 347) with 2 TBS ground flaxseeds
• 1/2 large grapefruit
SNACK: Tropical Banana Treat (page 419)
LUNCH:
• Healthy Chef’s Salad made with 4 cups of salad greens served with walnuts* and French Dressing (page 144)
DESSERT: Raspberries with Yogurt and Chocolate (page 351)
SNACK: Fresh fruit such as grapes, pears or tangerines
DINNER:
Salad made with 2 cups of mixed greens. Top with pumpkin seeds* and black beans or garbanzo beans. Dress with your favorite vinaigrette (page 143)
• 7-Minute “Quick Broiled” Miso Salmon (page 481)
• Serve with Nutty Brussels Sprouts (page 177) and Garden Peas (page 217) or Mediterranean Feast (see page 276)
DESSERT: 5-Minute Grapes in Honey Lemon Sauce (page 399) with chopped walnuts*
WEEK 1– DAY 6
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• Classic Tofu Scramble (page 621) topped with premade salsa, sesame seeds and avocado slices
• Orange slices
SNACK: Dried cranberries and almonds*
LUNCH:
• Mixed green salad (4 cups) topped with “Quick Broiled” Salmon (page 481) with grated ginger, sesame seeds* and green onion. Dress with Asian Vinaigrette (page 143)
DESSERT: Kiwi with Lemon (page 365)
SNACK: 10-Minute Apricot Bars (page 387)
DINNER:
Salad made with 2 cups of arugula. Top with feta cheese* and red bell pepper. Dress with Healthy Vinaigrette (page 143)
• 7-Minute “Healthy Sautéed” Chicken with Asparagus (page 578) served with “Healthy Steamed” Broccoli (page 133), pumpkin seeds* and brown rice
DESSERT: Blueberries with Cashew-Almond Sauce (page 407)
WEEK 1– DAY 7
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• 10-Minute Huevos Rancheros (page 612)
• Orange slices
SNACK: 5-Minute Apple Treat (page 437)
LUNCH:
• Salad of mixed greens (4 cups) and sunflower seeds* topped with Shrimp Salad (page 475). Dress with Ginger Healthy Vinaigrette (page 143)
DESSERT: Sliced plums or apricots
SNACK: Cantaloupe with Lime and Mint (page 355)
DINNER:
Cold Asparagus Salad (page 125)
• “Quick Broiled” Salmon with Ginger Mint Salsa (page 481)
• Serve with Onions, Potatoes and Olives (page 273) and “Healthy Steamed” Green Beans (page 181) with almonds* or Mediterranean Feast (see page 276)
DESSERT: Raspberries with Balsamic Vinegar or Raspberries with Lemon Sauce (page 351)
WEEK 2– DAY 1
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• High Energy Breakfast Shake (page 347) with 2 TBS ground flaxseeds
• Melon slices
SNACK: Hummus (page 617) with crisp vegetables such as celery or bell pepper
LUNCH:
• Salad of 4 cups mixed greens with Healthy Vinaigrette (page 143). Topped with Curry Chicken Salad (page 578) or Pineapple Chicken Salad (page 359) with cashews*
DESSERT: kiwifruit slices
SNACK: Cranberry Trail Mix (page 413)
DINNER:
Salad made with 2 cups of mixed greens. Top with orange sections and slivered almonds*. Dress with your favorite vinaigrette (page 143)
• Rosemary Lamb Chops (page 573) or Miso Salmon (page 481)
• Serve with “Healthy Steamed” Broccoli and Red Onions (page 133) topped with tamari (soy sauce) and sesame seeds* or Mediterranean Feast (see page 276)
DESSERT: 10 -Minute Apple Sundae (page 437)
WEEK 2– DAY 2
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• Poached Eggs (page 637) with shiitake mushrooms, spinach and whole wheat toast
• 1/2 large grapefruit
SNACK: Carrot Cashew Paté (page 548) with red bell pepper and cauliflower florets
LUNCH:
Mixed green salad (4 cups) with tomatoes, cucumbers and goat cheese* topped with:
• “Quick Broiled” Salmon (page 481) and French Healthy Vinaigrette (page 143)
DESSERT: Papaya with Lime (page 377)
SNACK: Pears with Lemon Sauce (page 451)
DINNER:
Salad made with 2 cups of mixed greens. Top with garbanzo beans or Parmesan cheese*. Dress with your favorite vinaigrette (page 143)
• Turkey with Ravigote Sauce (page 585) or Black Bean Chili (page 613) and brown rice
• Serve with “Healthy Steamed” Green Beans (page 181) and “Healthy Sautéed” Bell Peppers with feta cheese (page 195) or almonds*
DESSERT: 10-Minute Strawberries and Chocolate Crème (page 347)
WEEK 2– DAY 3
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• Orange French Toast (page 371) spread with almond butter and sprinkled with strawberries
• Cantaloupe Fruit Salad (page 355)
SNACK: 5-Minute Banana Treat (page 419)
LUNCH:
• Citrus Spinach Salad (page 102) topped with Quick Boiled Shrimp (page 473)
DESSERT: Kiwi with Lemon Sauce (page 365)
SNACK: Cranberry Trail Mix (page 413)
DINNER:
Salad made with 2 cups of mixed greens. Top with tomato, sunflower seeds or Parmesan cheese*. Dress with your favorite vinaigrette (page 143)
• 7-Minute Poached Salmon (page 482) with tamari (soy sauce) and fresh grated ginger and brown rice
• Serve with “Healthy Sautéed” Shiitake Mushrooms, (page 319) and Red Bell Peppers (page 319)
DESSERT: 5-Minute Plums in Sweet Sauce (page 425)
WEEK 2 – DAY 4
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• High fiber cereal with bananas, nuts and soymilk
• 10-Minute Grapefruit Sunrise (page 393)
SNACK: Tahini served with vegetable crudités (cucumber, red bell pepper)
LUNCH:
• Egg-Salmon Salad (page 481) on 4 cups mixed greens with your favorite Healthy Vinaigrette Dressing (page 143)
DESSERT: Grapes
SNACK: 5-Minute Rye Raisin Snack (page 403)
DINNER:
Salad made with 2 cups of mixed greens. Top with shredded carrots and pumpkin seeds*. Dress with your favorite vinaigrette (page 143)
• Thai Shrimp with Cashews (page 549) on brown rice
• Serve with 5-Minute “Healthy Sautéed” Red Cabbage (page 225) and “Healthy Sautéed” Shiitake Mushrooms (page 319) or Mediterranean Feast (page 276)
DESSERT: Strawberries and Mint (page 347) or Raspberries with Balsamic Vinegar (page 351)
WEEK 2– DAY 5
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• 10-Minute Energizing Oatmeal, topped with yogurt and ground flaxseeds
• Sliced pears and walnuts*
SNACK: Bananas with cashew butter*
LUNCH:
• Healthy Chef’s Salad (page 144) made with 4 cups of salad greens and Blue Cheese Dressing (page 144)
DESSERT: Plums or grapes
SNACK: Apple slices topped with almond butter*
DINNER:
Salad made with 2 cups of mixed greens. Top with cucumber and red bell pepper. Dress with French Dressing (page 144)
• Salmon with Dill Sauce (page 481) or Quick Eggplant Parmesan (page 257)
• Serve with “Healthy Sautéed” Asparagus (page 125) and “Heathy Steamed” Winter Squash (page 243) topped with pumpkin seeds or grated Parmesan cheese* or Mediterranean Feast (see page 276)
DESSERT: 5-Minute Grapes in Honey Lemon Sauce (page 399)
WEEK 2– DAY 6
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• Poached Eggs on Steamed kale or collards (page 635) with whole grain bagel
• 1/2 large grapefruit
SNACK: 5-Minute Energy Bars (page 445)
LUNCH:
• Mexican Cheese Salad (page 651) made with 4 cups salad greens, 1 cup cooked chicken breast and Healthy Vinaigrette (page 143)
DESSERT: Grapes or apricots
SNACK: Yogurt with honey and walnuts*
DINNER:
Salad made with 2 cups of mixed greens. Top with pear slices and Parmesan cheese or walnuts*. Serve with your favorite vinaigrette (page 143)
• 2-Minute “Quick Broiled” Tuna (page 469) with tamari (soy sauce) and quinoa (page 675)
• Serve with Creamy Curry Spinach (page 103) and crimini mushrooms (page 119) or Mediterranean Feast (see page 276)
DESSERT: 10-Minute Orange Treat (page 371)
WEEK 2– DAY 7
BREAKFAST:
Start your day with Healthier Lifestyle Tea
• Breakfast Power Smoothie (page 419)
• Orange and kiwi slices
SNACK: Tuna Salad without Mayonnaise (page 467) wrapped in a tortilla with mustard
LUNCH:
• 4 cups lettuce or spinach mixed with Niçoise Salad (page 144) and French Healthy Vinaigrette (page 143)
DESSERT: Sliced apple
SNACK: English muffin with almond butter and banana slices
DINNER:
Salad made with 2 cups of mixed greens. Top with feta cheese or kalamata olives*, tomatoes and cucumbers. Dress with your favorite vinaigrette (page 143)
• 7-Minute “Quick Broiled” Salmon with Ginger Mint Salsa (page 481)
• Serve with “Healthy Sautéed” Bok Choy (page 226) and “Healthy Sautéed” Snap Peas (page 216) tossed with sesame seeds, rice vinegar and tamari (soy sauce) or Mediterranean Feast (see page 276)
DESSERT: 5-Minute Blueberries with Yogurt (page 407)
(See NOTES and BEVERAGES on Page 42)
DINNER FOR TWO IN 15 MINUTES:
It may seem that the “Healthiest Way of Eating” Plan will involve a lot of time since many meals feature cooked recipes. But let me assure you that with the quick-and-easy recipes I developed and some simple steps, you can enjoy preparing dinner in no more than 15 minutes.
BEVERAGES FOR THE “HEALTHIEST WAY OF EATING” PLAN:
• Mineral water
• Green tea (hot or cold)
• Healthier Lifestyle Tea
• Herbal teas
• Spring water with or without lemon
• Red wine in moderation (with meals)
I do it all the time, and you can, too. You just need to follow the easy steps I use. Let me share with you what I do to make a four-course meal in just 15 minutes.
As an example, let’s prepare a meal of broiled salmon, a fresh green salad, vegetables, and a dessert.
Place a stainless steel skillet under the broiler for 5 minutes. While the skillet is heating, cut a lemon in half and sprinkle your salmon with freshly squeezed juice, then season with salt and pepper.
Slice carrots and cut broccoli florets into quarters. Let them rest for 5 minutes while you bring water to boil in a steamer. Add carrots, broccoli florets, and steam just 5 minutes or use one of the Healthy Sautéed Mediterranean Feast recipes on page 277.
NOTE:
It is good to sprinkle sea vegetables on your salad or vegetables everyday because they provide essential nutrients that are difficult to find elsewhere.
If you can’t tolerate dairy, shrimp or any foods on this menu, substitute with comparable foods that will agree with your personal needs. For example, calcium-enriched tofu for dairy, fish rather than shrimp, etc.
By the time you’ve put the broccoli in the steamer, the skillet under the broiler will be hot enough to cook the salmon. Place the salmon on the skillet and “Quick Broil” for 7 minutes (For more on “Quick Broil,” see page 61).
While the salmon and vegetables are cooking, wash a bag of pre-packed salad greens and remove excess water by using a salad spinner or by patting dry. Toss the salad with an easy-to-prepare dressing made of salt, pepper, extra virgin olive oil and lemon right before you serve to prevent the salad from getting too soggy or serve with your favorite vinaigrette such as balsamic or raspberry vinaigrette. You will still have enough time to wash blueberries for dessert.
Remove the salmon from the broiler. Dress the broccoli and carrots with extra virgin olive oil, garlic and lemon. Season with salt and pepper. Grated fresh ginger is a great addition for extra flavor on both fish and vegetables or to use in sauces for fish such as dill sauce or Asian teriyaki sauce. For dessert, top your blueberries with a dollop of vanilla flavored yogurt. Dinner is served!
Q What are the least expensive foods?
A Price alone may not be the best way to look for a bargain! Although fruits and vegetables may appear to be an expensive way to get your full complement of nutrients and calories each day, a team of French and U.S. researchers found that they actually provided the greatest number of nutrients for the least amount of money. When 637 foods were analyzed using a nutrient-to-price ratio, fresh produce came in first as a nutritional bargain (based on daily values for 16 nutrients). The Dietary Guidelines for Americans 2005 recommends that consumers select nutrient-rich foods; foods that give you the greatest number of nutrients for the least number of calories. This study showed that not only were fruits and vegetables nutrient-rich in comparison to most high calorie foods, but in fact as the nutrient-to-price scores of nutrient-rich foods went up, the scores of high calorie foods went down. So enjoying more fruits and vegetables are not only good for your health but also good for your pocketbook. The list below will help you get the most for your money:
the world’s healthiest foods for healthy weight loss
Study after study shows the most effective way to be slim and healthy is to eat nutrient-rich foods—foods that will provide you with the maximum number of nutrients without empty calories. The World’s Healthiest Foods meet the criteria to make them among the best foods to promote healthy weight loss. As part of the “Healthiest Way of Eating,” enjoying these delicious foods will easily put you on the right track to healthy weight loss.
Regardless of how much weight you want to lose, enjoying the World’s Healthiest Foods is an effective way to successfully lose weight and keep it off. You will not only be enjoying flavorful nutrient-rich foods but increasingly vibrant health and energy. You don’t want just a thin body; you want a lean, energized body with glowing skin, clear eyes, strong nails and thick glossy hair. Only nutrient-rich foods, like the World’s Healthiest Foods, can give you the body that expresses all you are meant to be.
By making the World’s Healthiest Foods and the “Healthiest Way of Eating” the foundation of a lifestyle approach geared at healthy weight loss, you won’t feel that you are dieting or that you are depriving yourself to shed extra pounds. You’ll eat abundant amounts of foods that taste great and leave you satiated, not hungry.
World’s Healthiest Foods Contain Only What’s Essential—Great Foods for Healthy Weight Loss
The World’s Healthiest Foods are whole foods. Whole foods contain all of the nutrients that nature provides to ensure the health and life of the plant or animal. When we eat whole foods, especially when they are organically grown, we enjoy the protective qualities nature has supplied; nothing is contained in these foods that doesn’t need to be there. The recipes I have created for this book and the whfoods.orgwebsite use only whole foods: no fillers, added sugars, refined flours or added saturated fats that contribute additional calories. Because the World’s Healthiest Foods provide what is essential and leave out what it unnecessary, they are custom tailored for weight management.
A Wealth of Nutrients to Support Optimal Metabolism
In order for you to lose weight, you must support for your metabolism with the nutrients that it needs. If you don’t have enough nutrients to support your metabolism, you will not be able to optimize your weight loss.
Yet, you can meet your optimal nutrient needs while still staying within your caloric goals by eating nutrient-rich foods since they give you the most nutrients for your calories. These foods are your best friends when it comes to an active and healthy metabolism that can translate your food choices into successful weight loss. There are numerous examples of how getting your nutrients from nutrient-rich foods is clearly the way to go when it comes to losing weight or maintaining a healthy weight. One of my favorite examples is the difference between the energy-producing and metabolism-supporting nutrients you get from whole grain and white bread, which I discuss on page 25.”
Avoidance of Compounds that Challenge Metabolism
When you eat nutrient-rich foods, you’ll find that you are so satisfied that you don’t really desire other foods, namely nutrient-poor foods. Nutrient-poor foods—including those that contain refined sugar, refined grains and trans fats—can contribute to ill health and premature aging. They do not provide you with the nutrients your body needs to optimally function (and therefore optimally lose weight). At the same time, they can engender health—refined sugars can lead to reduced immune system function, refined grains can lead to blood sugar elevations and trans fats can lead to heart health problems.
The “Healthiest Way of Eating” takes into consideration each person’s biochemical individuality and suggests that you examine whether you may be allergic or sensitive to different foods. I have included extensive information about this topic in the book (in the Biochemical Considerations section of each food chapter, Biochemical Individuality chapter on page 717, and Food Sensitivity Elimination Plan on page 821) so that you can see how you can structure your eating to best support your health and optimal weight loss.
Examples of World’s Healthiest Foods Support Healthy Weight
As more and more attention is given to the “Healthiest Way of Eating,” scientific researchers are finding more specific examples of how nutrient-rich foods can lead to healthy weight loss.
For example, whole foods high in fiber such as beans and legumes are an important factor in weight control because not only do they provide essential nutrients, but they also keep you from feeling hungry. Beans and legumes are so slow to digest that many people find them to be natural appetite suppressants. With their low glycemic index (discussed in detail later in this article), they keep blood sugar on an even keel and stave off hunger pains.
As you’ll see, throughout the book—including in the “Healthiest Way of Eating” Plan and the recipes—I emphasize “healthy fat” foods such as extra virgin olive oil, nuts and seeds. Not only are they good for promoting overall health, but they are important for healthy weight maintenance. For example, in addition to its hefty supply of polyphenol antioxidants, studies have found that extra virgin olive oil can lead to a small, but significant, loss of both body weight and fat mass. Additionally, research has shown that people who snack on nuts and seeds (in moderation) tend to be slimmer than those who don’t consume these delicious foods.
And, of course, when it comes to the most nutrient-rich of all foods, vegetables take the prize. As you’ll notice, vegetables comprise almost one-third of all of the World’s Healthiest Foods. One look on the Nutrient-Richness Chart on page 21 will show you why: with their low calorie content and high nutrient concentration, vegetables are more nutrient-rich than any other food group. This not only bears well for optimal health but for optimal weight loss. I’ve dedicated a lot of time and energy to creating Healthiest Way of Cooking techniques and delicious, easy-to-make recipes for each vegetable so that you can enjoy more of these foods that will allow you to enjoy easier-to-achieve weight loss.
Low-Glycemic Index Foods are Key to Healthy Weight Loss
Since the glycemic index (GI), the scientific ranking of foods based on how much they increase your blood sugar levels after eating, is so integral to healthy weight loss and maintenance, I have placed a lot of emphasis on it in this book. In each chapter, you’ll find that food’s GI in its Nutrient-Richness chart. Also, beginning on page 342, you’ll find a detailed article on the subject, plus a food GI chart.
There are many reasons that GI is so integral to healthy weight. If you have balanced blood sugar, you won’t experience hypoglycemic episodes that will cause you to binge on a food just to give yourself some energy and get your blood sugar level back up to normal. Plus, without fluctuating blood sugar, your release of insulin will be more steady, which will help with promoting weight loss. I recommend that you focus the majority of your food choices on foods that have a GI 60 or less.
“Healthiest Way of Eating” Plan—A Great Tool for Healthy Weight Loss
The “Healthiest Way of Eating” Plan on page 29 is a guide that I created to help you to learn how to more easily and more enjoyably incorporate nutrient-rich foods into your lifestyle. You can use the Plan as a good foundation for a healthy eating approach to weight loss as it features the important factors inherent to healthy weight maintenance.
I’d suggest using the Plan as a map from which you can make adjustments in food choices that best support you. For example, if you know you are allergic to certain foods, substitute others. You’ll notice that the Plan seems to offer you a lot of food each day. Yet, these foods are so nutrient-rich that they don’t contain the level of calories that they would seem to on first glance. Also, the nutrient-richness of the Plan’s meals make the menus so satiating that you can cut your portion sizes and still feel fulfilled.
An example of a great dietary component of the Plan that can help with weight loss is the recommendation to enjoy a salad (two cups of romaine lettuce contain only 16 calories) with at least one meal each day. Enjoying a low-calorie salad before dinner will help you feel satiated more quickly so you will eat fewer calories over the entire meal. For example, one study found that woman who ate a large low-calorie salad ate l2% less pasta even when they were offered as much as they wanted. Not only will your appetite be more satisfied by enjoying a daily salad but you’ll also greatly benefit from all of the important nutrients it has to offer. Studies have shown that people who ate one salad a day with dressing also had high levels of vitamin C, E, folic acid, lycopene and other carotenoids than those who did not add salad as part of their daily menu. You can readily make your salads versatile and even have them be the centerpiece of a meal but topping them with some chicken, fish or beans; you’ll have a substantial meal that will provide you with less calories than meals you may regularly consume.
Another example of a feature of the Plan that can help you lose weight is green tea. Studies show that three cups of green tea a day can reduce body weight and waist circumference by 5% in three months. Not only does it inhibit the breakdown of fats, it also increases your metabolism.
Nutrient-Richness Means that Foods Don’t Have Excessive Calories
While the science of weight management is discovering exciting new findings that will one day substantiate a more complex picture, there is an undeniable fact that we can’t get away from: weight gain and loss is related to calories—calorie intake and calorie expenditure. If you expend more calories than you take in, you’ll lose weight. If you take in more calories than you expend, you’ll gain weight.
Since the World’s Healthiest Foods are nutrient-rich foods that don’t contain excess calories, they’ll be a much better option for low-calorie foods than others. For example, eating two cups of green vegetables rather a baked potato with butter or margarine will save you over 300 calories while a fruit parfait made with low-fat yogurt and berries will save you 200 calories compared to eating one cup of ice cream. Since it takes about 3,500 calories to make a pound, you can see how these caloric savings can quickly add up to weight loss.
While nutrient-rich foods, like the World’s Healthiest Foods, contain a concentration of nutrients for the calories they contain, some do contain more calories than others. Therefore, I’d suggest making these foods the foundation of your menu plans but looking through the detailed nutritional analysis profiles in each food chapter to not only see the nutrients that the foods offer but the calories they contain. This way you can make the best choices to support your personal needs. For example, while salmon is a wonderful fish that contains great amount of nutrients, if you chose to substitute cod for a salmon recipe one day, you’d save 150 calories per each 4-ounce serving.
Feeling Great, Looking Great, Losing Weight
You will be amazed and delighted by your body’s responsiveness when you begin to follow the “Healthiest Way of Eating” and eat more nutrient-rich World’s Healthiest Foods. Within days you will probably begin to see improvements. You may feel more alert and have a surge in energy, sleep better and digest your food more easily. Within a week or so, you may even experience those excess pounds melting away. Consider each day a gift to your body and one more step along the path of a lifetime of vibrant health and energy.
Letters From Readers of WHFoods.org About Losing Weight with the World’s Healthiest Foods
The World’s Healthiest Foods have changed my life for the better. Your recipes deliver every time and the facts are there to back them up. I’ve lost over 50 pounds, and I doubt there’s a recipe I haven’t tried. The recipes are great but what’s really important is I’ve learned to cook much healthier. The whole idea behind the “Healthiest Way of Eating” is to pay attention first to health but without compromising taste—nobody else does it! —Kerry
The World’s Healthiest Foods is possibly the cure to the American problems of obesity. From my own experience, I decided to change my diet in the New Year. I was obese—at 5’8” I was about 240 lbs. Now six months later, I have lost 32 pounds and am still losing. I feel and look a lot better. I hope to lose another 28 lbs…and with exercise and your great recipes, I should be able to do it. THANKS A LOT! —Astrida
Since I have started eating the World’s Healthiest Foods, my sugar has stabilized, and I have lost 50 lbs! I have truly turned my life around. Thank you so much. —Cindy
I used to eat pasta and ice cream for dinner until I stumbled upon the World’s Healthiest Foods about six months ago. Since then, I’ve been working out and eating healthier than ever before in my life, resulting in a fit and 35-pound lighter self! —Amy