What Color Is Your Diet?

by Heber, David; Bowerman, Susan

• ISBN13: 9780060393793
• ISBN10: 0060393793
• Edition: 1st
• Format: Hardcover
• Copyright: 2001-05-03
• Publisher: Regan Books

Summary

Dr. Heber's new "7 Colors of Health" system reveals how DNA-compatible foods can help a person supercharge his health, lose excess body fat, and overcome such inherited traits as obesity, heart disease, diabetes, and cancer.

Table of Contents

Introduction	xiii
Colors Protect Your Body from Oxygen Damage
Junk Foods and Junk Diets
Take Charge of Your Diet Again
Fruits and Vegetables Add Nutrition and Subtract Calories
What's New About Fruits and Vegetables
Why This Book?
Learn Why You Are Doing This
My Personal Reasons for Wanting to Help You
I Colorize Your Diet
What Color Is Your Diet?	3	(10)
From Beige to Rainbows of Color
DNA and the Language of Four Bases
DNA and Genes
DNA Damage and What You Can Do About It
DNA Protection from the Diet
DNA Damage and Common Diseases
Lessons from Around the World
The DNA Code and the Color Code for Fruits and Vegetables
Controlling Overeating by Redesigning Your Diet
Coloring Your Diet with the Color Code
Genes and Diets: Why Are You at Risk?
Putting It All Together to Colorize Your Diet
Colorizing Your Diet	13	(26)
Matching Your Calories to Your Body
Matching Your Protein Intake to Your Body
Controlling Your Fat Intake
Fruits and Vegetables and Spices: Your Garden Pharmacy
The Color Code System for Fruits and Vegetables
Why This Is Not a ``One Sentence'' Diet Plan
The Foods You Pick Are the Foods You Eat
Color Code Diet Plans
Using the Color Code	39	(36)
If You Don't Buy It, You Can't Eat It
The Clean Sweep
Trimming Away Excess Fat
Redesigning Your Dinner Plate
The Heart of the Colorful Kitchen: Fruits and Vegetables
Color Code Foods Made Easy
Spices and Other Staples
Super Soy Protein Solutions
Sometimes You Feel Like a Nut
Filling Up with Air-Popped Popcorn
Color Code Recipes
Shopping List for a Week of Color
Traveling and Dining with Your Color Code	75	(11)
Avoiding the Big-Plate Special
Focus on Fat: Restaurant Style
The International Color Code
Order What You Want
Traveling with Your Color Code
Eating at Family Gatherings and on Holidays
Getting Off the Couch	86	(7)
Building Muscle
Fitting in Fitness
Get Hooked on a Healthy Addiction
Circuit Training for Building and Maintaining Muscle
Planning Your Foods Before and After Exercise
Supplements: Pills and Foods for Health	93	(13)
The Core Group of Vitamins and Minerals
Echinacea
Chinese Red Yeast Rice
Feverfew
Saw Palmetto
Ginseng
Garlic
Ginkgo Bilob
Kava Kava
Valerian
St. John's Wort
Discovering the World of Plant Foods	106	(17)
Broadening a Boring Diet
Try Some New Fruits and Vegetables
You Ain't Seen Nothin' Yet
Herbs and Spices You Can Grow or Collect
Growing Your Own Herbs
Pepper, Chili Peppers, and Chili Oils
Be a Little Bit Nuts
Just a Beginning
The Fifteen Most Common Myths About Nutrition	123	(14)
Why Is There So Much Confusion About Food?
All You Need to Do to Lose Weight Is to Eat Less of Your Favorite Foods
Cutting Out All the Fat in Your Diet Is All You Need to Do
Cutting Out All the Sugar in Your Diet Is All You Need to Do
Eating Too Few Calories Will Cause Your Body to Go into Starvation Mode and You Will Stop Losing Weight
High-Protein Diets Cause Ketosis, Which Reduces Hunger
All You Need to Do Is Exercise to Lose Weight, Since Diets Don't Work
You Get All the Vitamins and Minerals You Need by Eating the Basic Four Food Groups
Carrots and Bananas Are Fattening
Peanut Butter Is a Good Source of Protein
Pork Is the Other White Meat
Eating More Margarine and Vegetable Oils Lowers Cholesterol
Eating Salmon Will Lower Cholesterol Levels
Shrimp Will Raise Cholesterol Levels
Cheese Crackers Are a Good Source of Calcium
Frozen Vegetables Aren't as Good as Fresh
II Colorize for Optimum Wellness
How DNA Damage Leads to Disease	137	(11)
Common Diseases Have Common Causes
Oxygen Radicals Lead to Damaged Cells, Dead Cells, and Cancer
Smoking Produces Oxygen Radicals and Eats Up Antioxidants
Pollution and Oxygen Damage to DNA
Why Is DNA Damage So Deadly?
The Antioxidant Defense System
The Common Thread of Inflammation
Diet and Inflammation: Hints from Aspirin
How Fruits and Vegetables Protect Your DNA
The Surprising Fat Cell: Much More Than a Bag of Fat	148	(9)
Fat Cells Act Like White Blood Cells
The Best-Laid Plans of Mice and Men
Is Leptin the Cure for Fat?
Leptin Is Part of the Immune System
Fat Cells Store Colorful Chemical Protectors
Fat Cells, Fat Cells--Everywhere
How Many Fat Cells Do You Need?
Fat Cells That Won't Go Away
Fat Cells Are Serious Business
Small Babies Sometimes Make Fat Grown-ups
Humans Are Well-Adapted to Starvation, Not Overnutrition
Fat Can Make You Sexy
Fat Can Keep You Fertile
Ancient Advantage Becomes Modern Disease
How Much Body Fat Is the Right Amount?
How the Color Code Helps
Heart Disease, Cholesterol, and Your DNA	157	(14)
What Is Cholesterol?
The Making of a Heart Attack
Genes for High Cholesterol?
Statin Drugs and Red Yeast Rice
Apolipoprotein B
Homocysteine
Fibrinogen, Inflammation, and Infection
The Benefits of Plant Foods
Heart Disease Can Be Prevented
Cancer Is a DNA Disease	171	(15)
Cancer Is a Disease of Civilization
How Cancer Grows and Spreads
High Risk, Low Risk: The Roles of Diet and Environment
The Transformation of a Pre-Carcinogen into a Carcinogen
Slowing Cancer Growth with Calorie Restriction
Oxidation, Antioxidants, and Cancer
Why Tobacco Doesn't Always Cause Cancer
Dietary Patterns That Increase Cancer Risk
Modulating Immune Function with Pro-Biotic Bacteria
The Importance of Early Detection
Aging, Sex Drive, Mental Function, and Your DNA	186	(15)
Why Do We Age?
We Are Living Longer Than Ever
Theories of Aging
Telomere Shortening
Cellular Checkpoints and DNA Mutations
Calorie Restriction Retards Aging
Antioxidants Slow Aging
Extra Muscle, Not Fat, May Be an Advantage
Calcium, Vitamin D, and Vitamin B12 Supplements
Living Longer and Feeling Better
Maintaining Your Vision
Prevent Thinning Bones and Fractures
Some Plant Estrogens May Help
You Have to Fall Over to Break Your Hip
Keep Your Sex Drive
Maintain Your Memory
Alzheimer's Disease and Antioxidants
Common Denominators
III Your Genes and Foods: Yesterday, Today, and Tomorrow
Gene-Diet Imbalance and Damage to DNA	201	(12)
Balanced Nutrition in Early Life
After the Breast
Eating When You're Not Hungry
Eating Is Not Dining Anymore
Tastes Great, Less Filling
The Battle for Your Taste Buds
The Science of Taste Modification
The Enlarging American Plate
Dopamine and Food ``Addictions''
Serotonin, the Pleasure Hormone
Trigger Foods and Stress
Binge-Eating Disorder
Overeating and the Risk of Diabetes, Heart Disease, and Cancer
What You Can Learn from a Rat
Fat Cells and Your Set-Point
Why Women Are Fatter Than Men
The Big Picture
Cultural Evolution and the Loss of Eden	213	(15)
A Brief Early History of Humans on Earth
Mankind Explores Earth
One Big, Happy Family?
Pop's Y Chromosomes and Mom's Mitochondria
High Priests and Invading Armies
Genetic Evidence of a Lost Tribe in Africa
Moving Up the Nile River
Prescription Drugs, Plant Foods, and Genes
The Coevolution of Animal and Plant Life
The Modern Jungle Is a TV commercial
Man Disrupts the Gardens of Eden
The Emergence of Agriculture
The Ice Age and Mutated Plant Foods
Plant and Crop Domestication
From Discovery of a New World to Fusion Cuisine
Early American Foods
The Midwest Takes Over
The USDA Pyramid: Horse, Camel, or Prescription for Obesity?
Food Evolution and Agricultural Economics	228	(19)
The History of the Potato Chip
Don't Take Away My Doughnuts!
Red-Hot Dachshunds and Salisbury Steaks
Ketchup or Catsup?
The Invention of Peanut Butter
Never on Sundae
What's the Point?
The Hunter-Gatherer Dietary Guidelines Committee
Ancient Agriculture versus Modern Food Production and Marketing
The Culinary Melting Pot
Restoring Variety to Our Diets
The 1950s Pleasantville Diet Creates Diet-Book Best-Sellers
Vitamin Supplements and Weight-Loss Industries Thrive
Academia and the Food Industry versus Government
The Trouble with the RDA
The Politics of Nutrition
Choosing New Foods Is Still Possible
The Story of Olestra, the Fat-Free Fat
Agriculture Responds to Consumers
The Consumer Is King
The Prevention Prescription Is Optimizing Our Diets
Appendix 1: Determining Your Calorie and Protein Requirements	247	(4)
Appendix 2: Tools	251	(2)
Recommended Reading and References	253	(6)
Acknowledgments	259	(2)
Index	261