Nutritional Warefare: The War Begins at Your Table

by Walters, Heather MacLean

• ISBN13: 9780964891333
• ISBN10: 0964891336
• Edition: 1st
• Format: Paperback
• Copyright: 2001-09-01
• Publisher: Lightning Source Inc

Table of Contents

Introduction - A Call To Battle	p. 1
Reveille	p. 3
What Is Nutrition?	p. 5
Why We Eat/What We Eat	p. 9
Our Food Supply	p. 10
Why We Eat What We Eat	p. 11
Reconaissance	p. 17
Reading labels	p. 19
What's on Our Current Nutrition Labels?	p. 19
Deciphering Label Contents	p. 21
Ingredients	p. 21
Serving Size	p. 21
Calories	p. 23
Calories From Fat	p. 24
Total Fat	p. 25
Saturated/Monounsaturated/Polyunsaturated Fat	p. 25
Cholesterol	p. 27
Total Carbohydrate	p. 28
Complex Carbohydrates	p. 29
Sugars/Simple Carbohydrates	p. 29
Dietary Fiber	p. 29
Protein	p. 29
Vitamins	p. 30
Minerals	p. 30
RDA Exercise	p. 31
The Battlefield	p. 35
What's In Your Cells?	p. 37
The Little Things	p. 37
Your Cells	p. 38
The Organelles	p. 39
The Order of the Chemistry of Life	p. 40
How Does Your Body Work?	p. 49
The Circulatory System	p. 49
The Respiratory System	p. 50
Smoking, Pregnancy and Children	p. 51
The Digestive System	p. 52
The Mouth	p. 52
The Teenth	p. 53
The Esophagus / The Stomach	p. 53
The Small Intestine	p. 54
The Large Intestine	p. 56
The Immune System	p. 56
Innate Immunity	p. 57
Barriers	p. 58
Residents	p. 58
Protective cells	p. 59
Soluble factors	p. 63
Adaptive Immunity	p. 63
B cells	p. 64
T cells	p. 66
Immunogenicity	p. 66
Nutrients For Your Immune System	p. 69
To Wage War	p. 70
Incoming	p. 71
Fats	p. 73
Chemical Composition of Fats	p. 74
Saturation	p. 75
Monounsaturated Fat	p. 77
Polyunsaturated Fat	p. 77
Hydrogenation	p. 78
The Three Essential Fatty Acids	p. 79
Phospholipids	p. 80
Cholesterol	p. 80
Fat Facts and Fallacies	p. 84
To Wage War	p. 87
Protein	p. 89
How do we make protein?	p. 90
Functions of Body Proteins	p. 92
Digestion of Protein	p. 94
Protein Puzzles	p. 95
To Wage War	p. 98
Carbohydrates	p. 99
Carbohydrate Divisions	p. 100
Fiber	p. 101
How We Use Carbohydrates	p. 102
Energy From Food	p. 104
Common Carbohydrate Conundrums	p. 107
To Wage War	p. 110
The Battle of The Bulge	p. 111
Products That Do Not Work	p. 111
Exercise and the Battle of the Bulge	p. 112
Excuses, Excuses	p. 113
The Benefits of Exercise	p. 114
How to Feel Healthy and Get Fit	p. 116
How to Burn Calories	p. 117
Defenses	p. 119
Vitamins	p. 121
Why Do We Need Vitamins?	p. 121
Vitamin A	p. 122
The B Vitamins	p. 126
(Thiamine)	p. 126
(Riboflavin)	p. 128
(Niacin)	p. 131
(Pyridoxine)	p. 132
(Cyanocobalamin) / Folate	p. 133
(Ascorbic Acid)	p. 135
Vitamin D	p. 137
Vitamin E	p. 140
Vitamin K	p. 141
To Wage War	p. 144
Minerals	p. 145
Calcium	p. 145
Potassium	p. 150
Phosphorus	p. 151
Sodium	p. 153
Magnesium	p. 154
Silicon	p. 156
Manganese	p. 157
Zinc	p. 158
Selenium	p. 160
Iron	p. 161
Chromium	p. 163
To Wage War	p. 166
Water	p. 167
How much water should you drink?	p. 167
Water in Your Food / Water Activity	p. 168
Our Water Sources	p. 168
Have Your Water Analyzed	p. 171
What Could Be In Your Water?	p. 171
To Wage War	p. 174
The Front Line	p. 175
Food Safety	p. 177
Monitoring Your Local Food Establishments	p. 177
Typical Foods That Cause Food Illness	p. 179
Meat Dishes-Undercooked	p. 179
Meat-Cooked	p. 181
Beef	p. 182
Chicken / Eggs	p. 185
Milk and Cream / Soft cheese	p. 188
Dairy Products	p. 188
Salad Vegetables	p. 190
Rice / Potatoes	p. 192
Peanut Butter / Corn	p. 194
Strawberries / Raspberries	p. 195
Sushi / Raw Fish	p. 196
Supermarket Fish	p. 197
Raw or Undercooked Fish	p. 197
Norwalk Virus	p. 199
Why New Pathogens Emerge	p. 200
The Hazard Analysis Critical Control Plan	p. 202
Identifying Your Foodborne Illness	p. 205
Symptoms of Food Illness	p. 207
To Wage War	p. 210
Foods: Toxic and Cancer Causing	p. 211
Foods Are Chemicals	p. 211
Determining the Toxicity of Food	p. 211
The Dose Makes the Poison	p. 212
Factors Affecting Toxicity	p. 214
Human Risk Factors	p. 215
Food-Nutrient Interactions	p. 216
Cancer Causing Compounds in Foods	p. 217
To Wage War	p. 222
Counter Offensives	p. 223
Antioxidants/Nutraceuticals	p. 225
Antioxidants	p. 225
	p. 226
Vitamin C and Iron	p. 227
Beta-Carotene Versus Vitamin A	p. 227
Old Vitamins	p. 229
Old Crackers	p. 229
Menthol Cigarettes	p. 230
	p. 231
	p. 232
Components of DNA Damage and Cancer	p. 233
Packaging and Shipping	p. 236
Tumor Promotion	p. 237
Foods Which Prevent Cancer	p. 239
Major Nutraceuticals	p. 241
Examples of Nutraceutical Compounds	p. 242
Soy	p. 242
Flax	p. 243
Garlic	p. 243
Black Tea	p. 244
Green Tea	p. 245
Herbal Tea	p. 246
Broccoli	p. 247
Forbidden Foods That Are Good For You	p. 247
Licorice	p. 247
Coffee	p. 248
Wine	p. 248
Brazil Nuts	p. 249
Mint Candy	p. 249
Chocolate	p. 250
To Wage War	p. 252
Healing Strategies	p. 253
The Clipboard	p. 253
Aging	p. 254
Maillard / Glycosylation Effects In Your Food	p. 255
The Body Browning Reaction	p. 256
Anti-Aging Food List	p. 257
Altzheimers	p. 257
Asthma	p. 258
Cancer	p. 258
Breast Cancer	p. 258
Eat These Foods To Avoid Breast Cancer	p. 260
Ovarian Cancer	p. 260
Getting Enough Phytoestrogens	p. 261
Foods For Women	p. 262
Non-Hodgkin Lymphoma	p. 263
Prostate Cancer	p. 263
Colon Cancer	p. 264
Depression	p. 264
Fertility	p. 264
Heart Disease / Stroke	p. 264
Infectious Diseases	p. 267
Smoking-Related Illness	p. 267
Ulcers	p. 268
Miscellany	p. 268
Herbal Healing Strategies	p. 269
Common Herbal Remedies	p. 270
What Foods Can I Eat?	p. 270
"Best" Foods	p. 271
"In-Between" Foods	p. 271
"Worst" Foods	p. 272
Best Manufacturers	p. 272
Do Not Eat	p. 276
The Experts	p. 279
Take Advice From	p. 279
Be Cautious With Advice From	p. 282
Which Studies Can You Trust?	p. 289
Which Studies Can You Seldom Trust?	p. 291
Why Are These Tests Less Than Credible?	p. 291
Health Tips For A Disease-Free Life	p. 299
Vegetarianism	p. 313
Why Go Vegetarian?	p. 313
Types Of Vegetarians	p. 314
Benefits of a Vegetarian Diet	p. 315
There's Nothing to Eat But Spaghetti!	p. 315
Foods You Can Eat	p. 316
Possible Deficiencies In The Vegetarian Diet	p. 317
Vitamins	p. 318
Minerals	p. 318
Protein	p. 319
To Wage War	p. 320
Torpedoes	p. 321
Food Irradiation	p. 323
How Does Irradiation Work?	p. 324
Thermoluminescence	p. 325
Electron Spin Resonance	p. 326
Irradiated Food May Irradiate You!	p. 326
Chemical Analysis of Lipids	p. 327
Does It Affect Your DNA?	p. 327
Does It Produce Free Radicals?	p. 328
Does It Affect The Nutritional Value Of The Food?	p. 328
Does It Work?	p. 329
Concentrations of Radiation in Your Life	p. 329
Doses Used In Foods	p. 330
To Wage War	p. 330
Biotechnology	p. 331
What is genetically engineered food?	p. 331
Pig Genes In My Broccoli?	p. 332
Foods That Are Genetically Engineered	p. 333
Is it improving our food supply?	p. 333
Is it dangerous?	p. 335
To Wage War	p. 336
Pesticides	p. 337
Pesticide History	p. 337
Federal Food Regulations	p. 338
The Delaney Paradox	p. 339
The Three Basic Divisions of Pesticides	p. 340
Chlorinated Hydrocarbons	p. 340
Organophosphates	p. 340
Carbamates	p. 341
Pesticides in Conventionally-Grown Foods	p. 341
Organically Grown Versus Conventionally-Grown Foods	p. 344
A Major Pesticide Tragedy	p. 346
Crop Fertilization	p. 347
To Wage War	p. 349
Additives	p. 351
What is a Food Additive?	p. 351
Regulation and Approval of Additives	p. 352
Most Frequently Used Additives	p. 354
Polysaccharides	p. 354
Phenolics	p. 354
Natural Antioxidants	p. 355
Synergists	p. 356
Thickeners	p. 356
Flavor Enhancers	p. 357
Acidity Regulators	p. 357
Sweeteners	p. 358
Emulsifiers	p. 359
Antimicrobial Agents	p. 360
Stabilizers/Thickeners	p. 360
To Wage War	p. 362
Camouflage	p. 363
Flavors and Colors	p. 365
Flavors	p. 365
The Seven Primary Odors	p. 367
The Five Basic Tastes	p. 367
The Tongue	p. 368
How Companies Know Your Tastes	p. 369
Typical Flavors and Scents	p. 371
Colors	p. 371
The Heme Groups	p. 372
Major Pigment Groupings in Plants	p. 373
Corporate Sensory Tests	p. 374
Guerrilla Tactics	p. 379
Tricks of the Trade	p. 381
Smaller Packages	p. 381
Substituting Ingredients	p. 381
Abusing The Standard Of Identity	p. 382
Buzz Words and Phrases Designed To Fool The Public	p. 383
To Wage War	p. 386
Appendices
How Fit Are You?	p. 387
Rating TV Fitness Programs	p. 391
3 or 6 Day Diet Analysis	p. 399
The Fatty Acids	p. 415
Xenoestrogens/Phytochemicals and Phytoestrogens	p. 419
Herbal/Organic Information	p. 427
Food Allergy	p. 431
U.S. Food Festivals	p. 437
References/Suggested Reading	p. 443
Index	p. 445
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