THE HEALTHY SCHOOL PROGRAM RESOURCE GUIDE FOOD F GHT REVOLUTIONIZING THE WAY WE THINK ABOUT FOOD RESOURCE GUIDE THE HEALTHY TEACHER PROGRAM THE FOODFIGHT RESOURCE BOOK WAS CONCEIVED & DEVELOPED BY THE CO-FOUNDERS OF FOODFIGHT:

Carolyn Cohen Deborah Lewison-Grant

DESIGN: Gabriele Wilson Design

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Whole Kids Foundation Teachers College Nutrition Education Program The Institute of Integrative Nutrition Nourish, a WorldLink Production

SPECIAL THANKS GO TO OUR INTERNS:

Alexandra Roem Mitchell Bloom Johanna Johnson Ruthie Lazenby McKenzie Largay

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FOODFIGHT THANKS ITS LOYAL SPONSORS: CONTENTS

1 3 Principles of Health 28 Digestibility of Beans 2 Eat a Rainbow 29 Get Cooking with Whole Grains 3 Eat Greens First 31 Nuts & Seeds 4 Eat Close to Nature 32 Why should I exercise 5 Rethink Your Plate 33 10 ideas to get you moving 6 Unpacking the Plate 34 Primary Foods 7 The Power of Protein 35 FoodFight's Ten Steps 8 Fiber is your friend to Better Health

9 Easy ways to calculate fiber 36 RECIPES 11 Top 8 reasons to drink water 58 Healthy Snacking Suggestions 12 How Much Should I Eat? 59 Next Steps: Join the FoodFight 13 Easy ways to remember serving size APPENDIX 14 How Much Should I Eat?

15 Learn How to Decipher Nutrition Facts 60 Vitamins and what they help with 16 555 61 Fats & Oils 17 6 Tips for Dodging 62 Power Nutrients Consumer Traps 63 Understanding Food Labels 18 Navigating Nutritional 66 Online Food Resource Health Claims 67 Resource Guide 19 Dirty Dozen, Clean Fifteen 69 SMRT Goals 20 Simple Cooking for Healthy Living 70 Weekly Food Journal 21 A Stocked Pantry 73 Meal Planning Chart 22 Condiment List 23 Herbs & Spices 25 Get Cooking with Beans

27 Beans: Your Passport to Global Flavors 3 PRINCIPLES OF HEALTH

1 EAT A RAINBOW

2 EAT GREENS FIRST

3 EAT CLOSE TO NATURE

1 EAT A WHAT’S IN IT FOR ME? We often hear about what we should and should RAINBOW not eat, but why should we eat it? Aside from 1 taste, what’s in it for me? Fruits and vegetables are the best source of vitamins, minerals, fiber, antioxidants and phytonutrients—eating foods from all of the colors of the rainbow is an easy way of getting these nutrients and improving the way we look and feel.

COLORS FOODS BENEFITS

RED TOMATO & TOMATO PRODUCTS, Lycopene: antioxidant, WATERMELON & GUAVA cuts prostate cancer risk

CARROT, YAM, SWEET POTATO. Beta-carotene: supports immune ORANGE MANGO, PUMPKIN system; powerful antioxidant

Vitamin C, flavanoids, inhibit CITRUS FRUITS-ORANGE-LEMON, YELLOW-ORANGE tumor cell growth, detoxify GRAPEFRUIT PAPAYA, PEACH harmful substances

SPINACH, KALE, COLLARD, Folate: builds healthy cells GREEN AND OTHER GREENS and genetic material W

O BROCCOLI, BRUSSEL SPROUTS, Indoles, lutein: eliminate excess B GREEN-WHITE CABBAGE, CAULIFLOWER estrogen and carcinogens AIN

R Allyl sulfides: destroy cancer WHITE-GREEN GARLIC, ONION, CHIVE, cells, reduce cell division, ASPARAGUS support immune system

ATING A BLUEBERRIES, PURPLE GRAPES, Anthocyanins: destroy E BLUE PLUMS free radicals

Reservatrol: may decrease RED-PURPLE GRAPES, BERRIES, PLUMS estrogen production

BROWN WHOLE GRAINS, LEGUMES Fiber: carcinogen removal HE BENEFITS OF T

2 COOKING GREENS EAT Try a variety of methods like steaming, boil- ing, sautéing in oil, water sautéing, waterless cooking or lightly pickling, as in a pressed salad. Boiling makes greens plump and relaxed. Boil GREENS for under a minute so that the nutrients in the greens do not get lost in the water. You can also drink the cooking water as a health-giving broth FIRST or tea if you’re using organic greens. Steaming 2 makes greens more fibrous and tight, which is great for people who are trying to lose weight. Green vegetables are the foods most missing Raw salad is also a wonderful preparation in modern diets. Learning to cook and to eat for greens. It’s refreshing, cooling and supplies greens is essential to creating health. live enzymes. When some people hear “leafy green vegeta- bles,” they often think of iceberg lettuce, but Nutritionally, greens are very high in calcium, the ordinary, pale lettuce in restaurant sal- magnesium, iron, potassium, phosphorous, ads doesn’t have the nutrients of other darker zinc and vitamins A, C, E and K. They are cram- greens. Get into the habit of adding these dark, med with fiber, folic acid, chlorophyll and many leafy green vegetables to your daily diet. Try it other micronutrients and phytochemicals. out for a month and see how you feel. Whenever possible, choose organic. But eat- ing non-organic greens is much better than not A great additional resource for recipes and eating any greens at all! ideas is Greens Glorious Greens by Johnna

Albi and Catherine Walthers. There are so many greens to choose from. Find greens that you love and eat them often. When you get bored with your favorites, be adventur- SOME OF THE BENEFITS OF EATING ous and try greens that you’ve never heard of DARK LEAFY GREENS ARE: before. Broccoli is very popular among adults k © and children. Rotate between bok choy, napa Blood purification cabbage, kale, collards, watercress, mustard k Reported Cancer prevention

UTRITION greens, broccoli rabe, dandelion and other N leafy greens. Green cabbage is great cooked or k Improved circulation raw, or in the form of sauerkraut. Arugula, en- k Strengthened immune system dive, chicory, lettuce, mesclun and wild greens NTEGRATIVE I are generally eaten raw, but can be consumed k Promotion of healthy intestinal flora FOR in any creative way you enjoy. Spinach, Swiss k Lifted spirit and elimination of depression chard and beet greens are best eaten in mod- k Improved liver, gall bladder and NSTITUTE eration because they are high in oxalic acid, I which depletes calcium from bones and teeth, kidney function FROM and may lead to osteoporosis. Cook these vege- k Cleared congestion, especially in lungs tables with something rich like tofu, seeds, nuts, by reducing mucus DAPTED

A beans, butter, animal products or oil. This will help balance the effect of the oxalic acid. 3 PROCESSED FOOD THAT SHOULD BE EAT LIMITED OR AVOIDED k Canned foods with lots of sodium

k White breads and pastas made CLOSE TO with refined white flour k Packaged high-calorie snack foods, NATURE like chips and cheese snacks 3 k High-fat convenience foods like canned ravioli

k Frozen fish sticks and frozen dinners JUST REMEMBER TO ASK YOURSELF THESE QUESTIONS: k Packaged cakes and cookies

Can I imagine it growing or being raised? k Boxed meal mixes k How many ingredients does it have and Sugary breakfast cereals do I recognize them? k Processed meats which are full of nitrates

Does it pass the grandma test? Would your grandma recognize this as food? HOW MANY INGREDIENTS DOES IT HAVE PROCESSED VS. WHOLE FOODS AND DO I RECOGNIZE THEM? Whole foods are in their natural state while processed foods have been altered from their natural state as a result of processing such as canning, freezing, refrigeration, dehydration.

Foods are processed to give grains a finer tex- 40 ture and extend shelf life, but also for safety and convenience. Not all processed foods are bad! Think of milk, which is pasteurized to get rid of bacteria.

Whole foods can also be in many states but its important to remember that anything that 1 comes in a can, box, or bag will have been pro- cessed in some way.

4 RETHINK YOUR PLATE

WHOLE GRAINS WHOLE & UNPROCESSED GRAINS Examples: Brown rice, quinoa, oats, barley, kamut, buckwheat, farro, and 100% whole grain breads and pastas

VEGETABLES RAW & COOKED VEGETABLES Examples: Leafy greens (lettuces, kale, collards, bok choy, arugula, cabbage), green beans, beets, brocolli, potatoes, summer/winter squash, pepper, carrots, and more! PROTEIN Examples: Beans, peas, lentils, tofu, tempeh, nuts, seeds 2-3 oz cooked serving, a few times a week, of beef, chicken fish

HEALTHY FATS WHOLE FRUIT Fats from whole plant based foods. Whole, fresh, or frozen. Examples: Nuts, seeds, avocados, Examples: Berries, apricots, cherries, olives apples, oranges, peaches, mangos, and more!

LOW SALT NATURAL SWEETENERS Minimize salt intake by using no/ low Sweeten foods naturally with fruits sodium ingredients when cooking and dried fruits. Use honey and other meals and salt sparingly, if at all, at whole foods sweeteners sparingly. the table to taste.

5 UNPACKING THE PLATE NUTRIENTS THAT FEED OUR BODIES

Carbohydrates, proteins and fats are macro- NUTRIENTS ARE SUBSTANCES nutrients because they provide the greatest THAT WE CANNOT LIVE WITHOUT amount of nutrients in the foods we eat. Vi- k Proteins tamins and minerals are micronutrients be- k Carbohydrates cause they provide the smallest amount of k nutrients in our foods. Fats k Vitamins, minerals, water

WHAT IS AN ESSENTIAL NUTRIENT? Saturated fats should be limited or avoided A nutrient that the body cannot make or cannot (animal fats, coconut oil, palm kernel oil, whole make in sufficient quantities to meet its physi- milk dairy) and trans fats should be avoided as ological needs. much as possible (vegetable shortenings, some margarines, snack foods and processed foods PROTEINS supply the body with amino acids, made with partially hydrogenated oils). These which are the building blocks our bodies use to fats contribute to heart disease, high choles- grow, repair, maintain or replace tissue. Pro- terol, obesity and can also accelerate (but not tein’s main function is to “repair” the body, as initiate) cancer development. opposed to fuel it. Protein sources come from both plant and animals.

CARBOHYDRATES are the body’s main source of energy. We eat carbs as food and then the body converts them in to glucose (a sugar) which it uses as fuel. Every cell of the body depends on glucose for energy. Except for milk, all carbohydrates come from plant sources.

FATS, like carbohydrates, provide the body with energy. Fat also insulates the body (think layer of fat beneath the skin to keep people warm) and acts as a shock absorber by padding and cushioning the vital organs under it.

Unsaturated fats are referred to as “heart healthy” and should be the main source of fat in the diet (nuts, seeds and avocados).

6 THE POWER OF PROTEIN

Protein is a macronutrient composed of ami- TOO MUCH PROTEIN no acids, participating in every process within Common symptoms include low energy, con- the body’s cells. Amino acids are the building stipation, dehydration, lethargy, feeling heavy, blocks of protein and are crucial to the min- weight gain, sweet cravings, feeling “tight” or ute-by-minute regulation and maintenance having stiff joints, overly acidic body, decreased of the body. Your body makes its own supply kidney function (stress required to process ex- of amino acids, but must obtain essential am- cess proteins—the kidney faces increased pres- ino acids from food. The word protein comes sure to filter toxins and waste), foul body odor, from the Greek word “prota” meaning “of pri- halitosis, and calcium loss (to compensate for mary importance.” acidic status in body).

THINGS TO CONSIDER Your mind may disagree with what your body IMPORTANCE wants. Trust your body. It is rare for the average Protein has a structural and mechanical func- American in this day and age to be protein de- tion, providing the foundation for cells and tis- ficient. Consider your heritage, ancestry, blood sues that are needed to keep us strong. It is also type, activity level and life goals when choosing crucial for vital functions such as metabolism, protein. Protein consumption is a very personal biochemical reactions, and immune responses. thing — everyone needs a different amount. TRENDS The current American diet trends encourage an increase in protein consumption (and car- GOOD SOURCES OF PROTEIN: bohydrate reduction). The current belief system Lentils © 1/08 that we do not need a lot of protein encourages people to eat much less protein. There is a very Tofu

UTRITION judgmental attitude in the field of nutrition, i.e., Eggs N “my way is the only way.” However, it is impor- tant to approach it in a way that is not dogmatic. Try experimenting and see what works for you, NTEGRATIVE I your body and your lifestyle. FOR

TOO LITTLE PROTEIN Common symptoms include sugar and sweet NSTITUTE I cravings, feeling spacey and jittery, fatigue, FROM

weight loss, loss of healthy color in facial area, feeling weak, anemia, change in hair color and texture, skin inflammation (in severe cases), pot ADAPTED

belly (in severe cases). NFORMATION I 7 FIBER IS YOUR FRIEND!

FIBER makes you feel full so you eat less, which helps stabilize blood sugars, lowers cholesterol, and keep you regular. The average American gets 5-8 grams of fiber a day. We should be aiming for 25-30 grams a day. How much fiber are you eating daily? How might you increase your fiber intake?

TAKE THE 10-DAY FIBER CHALLENGE! 6 TIPS TO INCREASE FIBER INTAKE Over the next ten days, try to increase the 1. Eat whole grain cereals that contain amount of fiber you eat a little bit each day. more than 5 grams fiber per serving GOOD SOURCES OF FIBER: for breakfast

Whole grains 2. Eat raw vegetables Barley 3. Eat fruits and vegetables with their skin Oats Legumes (beans like lentils) 4. Add legumes (beans) to soups, Nuts salads, casseroles Seeds 5. Eat fresh, frozen or dried fruit for snack Fruits & vegetables 6. Sprinkle flax or chia seeds on yogurt, salads or soups

HIGH FIBER SOURCE STARS

A 1 medium baked potato with skin—5 grams A B B 1 pear—4 grams

C 1 cup lentil soup—14 grams

D 1/2 cup Fiber One cereal—13 grams C D E 1 cup strawberries—4 grams

F 1 medium orange —3 grams

G 3 cups popcorn—4 grams E F H 1 serving brown rice & vegetables stuffed squash (p. 90)—11 grams

G H

8 EASY WAYS TO CALCULATE FIBER IN FOOD WITHOUT THE LABEL

BREAD, CEREAL, RICE & PASTA ½ cup raw carrots, peppers Whole grain products provide about 1-2 grams F1R SERVINGUIT GROUP = (or more) of fiber per serving: Fresh, frozen and dried fruits have about 1 slice whole wheat bread 2 grams of fiber per serving: 1 oz. cereal (100% bran cereal contains 1 medium apple, banana, kiwi, nectarine, 10 grams or more) orange, pear ½ cup cooked barley, bulgur, grits and oat- ½ cup applesauce, blackberries, blueberries, raspberries, strawberries meal NOTE: fruit juice contains very little fiber! VEGETABLES LEGUMES Most vegetables contain about 2 to 3 grams of fiber per serving: Many legumes provide about 8 grams of fiber per serving. Some legumes provide ½ cup cooked broccoli, brussels sprouts, about 5 grams of fiber per serving: cabbage, carrots, cauliflower, collard greens, corn, eggplant, green beans, peas, kale, ½ cup baked beans, black beans, blackeyed mushrooms, okra, parsnips, potatoes, peas, kidney beans, navy beans, pinto beans pumpkin, spinach, sweet potatoes, swiss ½ cup cooked garbanzo beans, lentils, lima chard, winter squash beans, split peas © 1/08 UTRITION N NTEGRATIVE I FOR

NSTITUTE I FROM

ADAPTED

NFORMATION I 9 WHAT DOES 25 GRAMS OF FIBER LOOK LIKE?

TYPICAL DAY AMOUNT OF FIBER

BOWL OF CEREAL WITH 5 GRAMS BREAKFAST 5 grams OF FIBER PER SERVING

APPLE 2 grams LUNCH

SANDWICH WITH 2 SLICES 4 grams OF WHOLE WHEAT BREAD

1 CUP SALAD WITH DINNER 6 grams MIXED VEGETABLES

CHILLI WITH ½ CUP 8 grams COOKED BEANS

TOTAL 25 GRAMS FIBER

10 TOP 8 REASONS TO DRINK WATER

ONE FIVE Drinking Water Helps Maintain the Balance of Water Helps Your Kidneys. Body fluids transport Body Fluids. Your body is composed of about waste products in and out of cells. The main 60% water. The functions of these bodily fluids toxin in the body is blood urea nitrogen, a water- include digestion, absorption, circulation, cre- soluble waste that is able to pass through the ation of saliva, transportation of nutrients, and kidneys to be excreted in the urine. When you're maintenance of body temperature. When you're getting enough fluids, urine flows freely, is light low on fluids, the brain triggers the body's thirst in color and free of odor. When your body is not mechanism. You should listen to those cues and getting enough fluids, urine concentration, col- get yourself a drink of water. or, and odor increases because the kidneys trap extra fluid for bodily functions. If you chronically TWO drink too little, you may be at higher risk for Water Can Help Control Calories. For years, kidney stones. dieters have been drinking lots of water as a weight loss strategy. While water doesn't have SIX any magical effect on weight loss, substituting it Water Helps Maintain Normal Bowel Func- for higher calorie beverages can certainly help. tion. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents THREE constipation. When you don't get enough fluid, Water Helps Energize Muscles. Cells that don't the colon pulls water from stools to maintain maintain their balance of fluids and electro- hydration — and the result is constipation. Ad- lytes shrivel, which can result in muscle fatigue. equate fluid and fiber is the perfect combina- Drinking enough fluids is important when ex- tion, because the fluid pumps up the fiber and ercising; drink about 17 ounces of fluid about acts like a broom to keep your bowel function- two hours before exercise. During exercise, ing properly. they recommend that people start drinking flu- ids early, and drink them at regular intervals to SEVEN replace fluids lost by sweating. Drinking more water helps keep you energized and less fatigued. Dehydration is one of the FOUR causes of fatigue, and drinking water will keep Water Helps Keep Skin Looking Good. Your skin you energized without the high and subsequent contains plenty of water, and functions as a pro- crash of caffeinated beverages. tective barrier to prevent excess fluid loss. De- hydration makes your skin look more dry and EIGHT wrinkled, which can be improved with proper Water helps keep natural chemicals in your hydration. body in balance. By keeping well hydrated, we are able to clear our bodies of toxins and ca- MD

EB pable of optimal performance. W FROM

DAPTED A 11 HOW MUCH SHOULD I EAT?

DEPENDING on your size and activity level, you is only ½ cup cooked or 1 cup raw (lettuce). A need to eat a certain amount of healthy calories giant muffin or bagel is more than 1 serving! each day. The amount of protein a person needs We recommend pairing portions of meat with is a function of body weight and size. Carbohy- twice as many vegetables. drates, followed by fats, provide the body with fuel and energy. The more active a person is, the more carbs and fat they will need to provide the fuel, and subsequently, the more calories they will consume.

A 4-ounce serving of meat is about the size of a deck of cards and fulfills the daily recommend- ed portion of meat. A serving size of vegetables

INSTEAD OF THIS CHOOSE THIS

WHITE BREAD Whole grain bread with 3g of fiber per slice

REGULAR PASTA Whole wheat pasta

WHITE RICE Brown rice

JUICE Fresh or frozen fruit

CANNED VEGETABLES Fresh or frozen vegetables

BOTTLED SALAD DRESSING Oil, vinegar (or lemon), salt and pepper

SUGARY CEREAL Cereal with at least 3 grams of fiber and less than 5 grams of sugar

12 SEVEN WAYS TO SIZE UP YOUR SERVINGS

MEASURE FOOD PORTIONS so you know exactly how much food you are eating. When a food scale or measuring cups aren't handy, you can still estimate your portion.

3 oz of meat is about the size and thickness as a deck 1 of playing cards or an = audiotape cassette.

A medium apple or peach is 2 about the size of a tennis ball. =

1 oz of cheese is about the size 3 of 4 stacked dice. =

1/2 cup of ice cream is about the size of a racquetball or = 4 tennis ball.

1 cup of mashed potatoes or broccoli is about the size 5 of your fist. =

1 teaspoon of butter or peanut butter is about the size of the tip 6 of your thumb. =

1 ounce of nuts or small candies 7 equal one handful. =

MOST IMPORTANT Especially if you are cutting calories, remember to keep your diet nutritious.

2-3 servings from the Milk Group 2-3 servings from the Fruit Group for calcium for vitamin C

2-3 servings from the Meat Group 6-11 servings from the Grain Group for iron for fiber

3-5 servings from the Vegetable Group for vitamin A

13 HOW MUCH SHOULD I EAT?

FOOD GROUP CHILDREN TEENAGERS ADULTS AND SERVING (10 AND UNDER)

GRAINS 1 sliced of whole-grain bread Girls–9 servings 6-9 servings ½ cup of cooked whole-grain 5 or less servings Boys–11 servings cereal, rice or pasta

VEGETABLES Girls–4 servings 4-5 servings 1 cup raw leafy vegetables 3-5 servings Boys–5 servings 1/2 cup of other vegetables

FRUITS Girls–3 servings 1 medium apple, orange, pear, 2-4 servings Boys–4 servings 4-5 servings peach or ½ banana

CALCIUM FOODS Girls–3 servings 1 cup of milk, soy milk, yogurt 2-3 servings 3-5 servings ½ cup cooked broccoli, Boys–3 servings spinach, kale

PROTEIN FOODS 2-3 oz lean meat, poultry or fish ½ cup cooked dry beans Girls–2.5 servings 5-7 servings 1 egg or 1/3 c. nuts 2-3 servings Boys-3 servings 2 tbsp peanut butter, almond or soy butter

WHEN YOU’RE EATING OFF SOMEONE ELSE’S PLATE k Choose grilled instead of fried (crunchy or crispy / fried) k Avoid processed salad dressings; ask for olive oil and vinegar k Choose small size drinks; ask for water k Ask for extra sides of vegetables, steamed if possible

14 LEARN HOW TO DECIPHER NUTRITION FACTS

STEP 1 STEP 7 Look at serving size. Be aware that “serving Look at nutrients. Make sure you get enough size” is not always the whole package. If the (Vitamin A, C, Calcium, Iron). Look for foods serving size on the label is one cup and you eat with high % DV for fiber, vitamins A and C, cal- two cups, you are getting twice the calories, fat, cium and iron. and other nutrients listed on the label. STEP 8 STEP 2 Read the % Daily Values (DV). A food item with Look at how many calories are in a single 5% DV for fat means 5% of the amount of fat serving. that a person consuming 2,000 calories a day would eat. Remember that DV is for the entire STEP 3 day and not just one meal. Look at fat and cholesterol, limit these. “Total fat” includes saturated, polyunsaturated and monounsaturated fats. Avoid saturated and trans fats; limit cholesterol to 300 mg a day.

STEP 4 Limit Sodium. Too much sodium or salt can lead to high blood pressure. Sodium intake should be no more than 2,400 mg per day. Aim for foods that are low in sodium. Using a one to one ratio of calories to sodium is a great rule to follow. When reading labels, make sure that the sodium content is less than the caloric content.

STEP 5 Look at fiber. Aim for foods with at least 3 grams of fiber per serving. 5 grams per serving is con- sidered high.

STEP 6 Look at sugars. Aim for foods that are low in sugar. Foods that contain more than 10 grams of sugar per serving should be limited. Try to avoid processed sugars and use fruit as sweet- ener instead.

15 GET ACQUAINTED WITH YOUR LABELS

MAKE SURE YOUR PACKAGED FOOD CONTAINS:

5 OR LESS GRAMS OF SUGAR

5 OR MORE GRAMS OF FIBER

5 OR LESS INGREDIENTS

16 TIPS FOR DODGING 6 CONSUMER TRAPS

1. 4. SHOP THE PERIMETER BEWARE OF HEALTH CLAIMS The healthy food and necessities such as fruits, Companies regularly use nutrition and health vegetables, eggs, milk, etc. are generally at the claims to sell food. For example, a sugar ce- back of the store or on the sides, forcing con- real like Apple Jacks boasts on the box that it sumers to walk through the store and be ex- is a good source of fiber and made with whole posed to the marketing tactics of processed and grains. But a quick look at the ingredients will junk food companies. Stay on the perimeter to show that sugar is the first ingredient and there make the most healthful choices. are tons of food colorings and other unhealthy ingredients. Arm yourself with the facts and READ THE LABELS to make the best choices. 2. DON’T SHOP HUNGRY Easy to grab and eat snack foods are conve- 5. niently placed all over the supermarket, espe- HIGH PROFIT /NUTRITIONALLY cially at the checkout counter! BANKRUPT ITEMS ARE AT EYE LEVEL Major food companies pay more money to have certain products on eye level because they are

3. the first products people see. These products MAKE A LIST OF WHAT are most often junk food because they are highly YOU NEED AND STICK TO IT profitable but nutritionally bankrupt. Also, no- Research shows that the more products cus- tice the items by the cash register area -- there tomers see, the more they buy. Come to the is almost always a huge selection of candy bars, supermarket with a shopping list to avoid im- gum, etc. These are impulse buys – a last effort pulsive purchases. to get consumers to buy junk food before they walk out the door. 6. BE CAREFUL OF WEEKLY COUPONS OR SPECIAL FLYERS Food companies usually have specials of some sort, but they’re often not for healthy options. This is yet another tactic to have consumers jus- tify the purchase of unhealthy foods.

17 NAVIGATING NUTRITIONAL HEALTH CLAIMS

MEAT FISH Grass-Fed if possible. In February 2004, the EPA estimated that as many as 630,000 children are born each year k “Natural,” “Fresh,” and Free-Range have no with a risk for lowered intelligence and learning meaning, USDA—prime, choice, select— problems due to exposure to mercury. reflects fat content in descending order k k Red in package can be from Carbon High levels of mercury: shark, swordfish, Monoxide gas —CHECK DATES! mackerel, tilefish k k Pork: try to find small farm, eat sparingly. Low mercury: shrimp, canned LIGHT tuna, salmon, Pollack, catfish CHICKEN k If you are pregnant, plan to get pregnant or If possible, get organic or "Raised with No have young children—only eat 6 oz of tuna per Antibiotics” Hormones are NOT allowed week of albacore tuna. k “No Added Hormones” is meaningless MILK EGGS When possible choose organic. Look for USDA organic label if possible. k Avoid rGBH and rBST- artificial bovine gro- k Better yet at CSA or Farmer’s Market. wth hormone—stimulates milk production The word “Natural,” is meaningless. but also exposes children to hormones that encourage early onset puberty.

18 DIRTY DOZEN+ CLEAN FIFTEEN Most contaminated fruits and vegetables due The least contaminated fruits and vegetables. to fertilizers and pesticides; buy organic when- ever possible. Onions Sweet Corn Apples Pineapples Celery Avocado Sweet bell peppers Cabbage Peaches Sweet Peas Strawberries Asparagus Nectarines Mangoes Grapes Eggplant Spinach Kiwi Lettuce Cantaloupe Cucumbers Sweet Potatoes Blueberries Grapefruit Potatoes Watermelon + Mushrooms Green beans Kale/Greens / SUMMARY / FOODNEWS / ORG . EWG . WWW :// HTTP : ROM F 19 SIMPLE COOKING FOR HEALTHY LIVING

Cooking does not need to be complicated k USE CONDIMENTS to be fabulous. It takes a relatively small in- Make a tray of a variety of condiments for your vestment of your time to get used to cook- table. When you cook, just cook the actual food ing. Once you make it a priority, it becomes and skip adding flavor. When you serve the food, a quick routine with huge rewards. When encourage your family or friends to personal- you cook for yourself and your family, you ize it by using condiments from the tray. This put love into the food, and love into you. You saves you time and gives everyone a chance to start feeling better after a single meal. Af- put their own energy into their food. ter a day, you will feel happier and healthier. k From there, it just gets better because when COOK ONCE, EAT MANY MORE TIMES you cook simple food, cooking becomes sim- Once you know how to cook you can get cre- pler and your life becomes simpler, too! ative with your cooking. For example, you can make lots of brown rice, eat it for dinner, use it in porridge for breakfast, then add it to soup for lunch, and top it with vegetables for dinner! HERE ARE SOME TIPS TO HELP This makes your cooking last longer, increases YOU BEGIN THE COOKING PROCESS your productivity, and gives you a chance to IMMEDIATELY be creative. k USE A TIMER Remember, it takes a lifetime to make a full By using a timer you get to know how long transition to healthy eating. Please be gentle things take to cook. When you know how long and patient with yourself, and most importantly, something takes, you can multitask in the kitch- have fun! en or around the house, and prepare a large amount of food in just a small amount of time. © k BURN YOUR RICE BE HEALTHIER IN YOUR PREPARATIONS k UTRITION The key here is to experiment. Cooking more Choose 20-30 minute recipes with no more N makes a better cook. The more you cook, the than 8 ingredients and fewer than 5 steps, faster you will become, the better it will taste, if possible. and the more you will enjoy eating healthful- k Choose 3-5 recipes before grocery shopping; NTEGRATIVE I ly. Try out a few recipes from the Whole Foods add the recipe ingredients to your list. FOR

website. Once you feel comfortable with these k Choose low maintenance cooking methods recipes, you can create your own or repro- such as grilling, steaming, sautéing and roasting.

NSTITUTE duce the recipes in your own way, adding your I k Avoid adding extra fat by monitoring oil and own flair. FROM

butter and trimming fat off of meat. DAPTED A 20 A STOCKED PANTRY

IT’S IMPORTANT to have a well-stocked pantry or cabinet to ensure you’ll be prepared to cook a variety of di!erent recipes.

While you do not need to go out to the store and buy all of these items today, having a good combination of the items in your pantry will help you as you try new recipes.

k ITEMS Canned tomatoes (crushed tomatoes, tomato paste)

Beans

Garbanzo, Kidney, Black Popcorn (whole kernel, not microwave) Lentils, Green and brown Salsa Brown rice Peanut butter, almond butter, soy nut butter Whole wheat pasta Dried fruit Olive oil Herbal tea Extra virgin olive oil for dressings, regular olive oil for sautéing, canola oil Green tea

Apple cider vinegar Nuts: almonds, cashews, pecans, pistachios, walnuts Balsamic vinegar

Flour/Whole Wheat Flour

Spices (see spice list)

Chicken and vegetable stock—low sodium

Rolled oats/oatmeal

Oat bran

Quinoa

Whole wheat cous cous

21 CONDIMENT LIST

CREATE A CONDIMENT TRAY for your table so that you and your family can personalize every meal. Lazy Susans are perfect for storing all the di!erent condiments on your table. Feel free to add your favorites, and use organic whenever possible, looking for those with minimal ingredients, addi- tives and processing.

HERE ARE SOME RECOMMENDED CONDIMENTS WORTHY OF EXPERIMENTATION:

NUTS & SEEDS BASIC SPICES SAUCES Nut butters: tahini, Basil Bragg's amino acids cashew, almond, peanut Cinnamon Hot sauces Cumin Grated daikon radish Nuts: pine, brazil, Curry powder Olive paste cashews, walnuts, Garam masala spice mix Pesto almonds, pistachios Garlic Salad dressings Seeds: pumpkin, Ginger Tamari soy sauce sunflower, sesame, Oregano SALTS flax (raw or toasted) Thyme Gomasio Turmeric OTHER Herbamare Chutneys PEPPERS Sea salt Coconut milk Black pepper in a grinder SWEETENERS Grated daikon radish Cayenne Agave nectar Ketchup Chili powder Barley malt Mustard Chili flakes Brown rice syrup Nutritional yeast Garam masala spice mix Honey Parmesan cheese Paprika

© Maple syrup Pickles White pepper Nutritional yeast Dried fruit

UTRITION VINEGARS N Sliced red cabbage OILS Apple cider vinegar Sprouts: alfalfa, Chili oil Balsamic vinegar sunflower, mung Coconut oil NTEGRATIVE

I Red wine vinegar Extra virgin olive oil FOR

Umeboshi vinegar Flaxseed oil Hot sesame oil

NSTITUTE Infused olive oils I Toasted sesame oil FROM

DAPTED A 22 ENHANCE HEALTHY DISHES WITH HERBS & SPICES

SIMPLE BLENDS FOR AROUND-THE-WORLD FLAVOR. A world of flavor is at your fingertips when you add just the right combination of herbs and spices.

Our handy chart makes it easy for you to spin the globe and turn everyday dishes into a healthy journey across the Seven Seas. Start with a starchy vegetable, bean or grain of your choice and then choose exotic spices and produce to suit your ethnic food cravings.

HERBS AND SPICES PRODUCE

GARLIC, ONION, BASIL, OREGANO, LEMON, TOMATO, SPINACH, ITALIAN THYME, PARSLEY, MARJORAM BELL PEPPER, POTATOES

GARLIC, SHALLOT, BASIL, LIME. PEAS, ZUCCHINI, THAI LEMONGRASS, CURRY, GINGER, LIME LEAVES, CARROTS, POTATOES, EGGPLANT MINT, CILANTRO, CHILIES

CUMIN, CILANTRO, GARLIC,

ITH LIME, BELL PEPPER, TOMATO, MEXICAN CORIANDER, ONIONS, CHILIES, W CORN, JICAMA, POTATOES CINNAMON LD OR

W GARLIC, ONIONS, CINNAMON, LEMON, EGGPLANT, ORANGE, GINGER, CILANTRO, MINT, MOROCCAN TOMATO, CARROT SAFFRON, CUMIN THE D N

U GINGER, GARLIC, CORIANDER, LIME, SHIITAKE, CUCUMBER, MISO SCALLIONS, SOY, ASIAN BROCCOLI, BOK CHOY RICE VINEGAR, SESAME INATIONS: S ARO B OM BUD

C GARLIC, MINT, OREGANO, LEMON, SPINACH, OLIVES,

D GREEK DILL, CHILIES, CINNAMON, ARUGULA, EGGPLANT PARSLEY, THYME, MARJORAM IRE P R TASTE R TASTE U

O GARLIC, GINGER, ONION, LEMON, CAULIFLOWER, SPINACH, Y INDIAN TURMERIC, CUMIN, CORIANDER, PEAS, TOMATO, POTATO CURRY BLENDS, GARAM-MASALA AKE T THESE INS

23 NEED INSPIRATION? HERE ARE SOME SIMPLE COMBINATIONS THAT WORK WELL TOGETHER (SERVES 2)

ITALIAN

k Start with: Russet potatoes cut in ½ inch pieces (1 ½ cup)

k Toss with: Red bell pepper (1/2 c) + garlic (2 cloves) + red onion (1/4 c) + thyme (1 T) + rosemary (1 T)

Roast @ 400° until browned on all sides ~35 minutes

k Finish with: Parsley (2 T) = roasted herbed potatoes (yields 2 cups)

THAI

k Start with: Steamed brown rice (2 cups)

k Steam Sauté: Shallot (3 T) + ginger (1 T) + chilies (1 t) + lemongrass (1 T) + peas (1/2 c) + carrots (1/2 c)

k Finish with: Basil (2 T) + cilantro (2 T) = Thai steam fried rice (yields 3 cups)

MOROCCAN

k Start with: Cooked chickpeas (2 cups)

k Steam sauté: Garlic (2 cloves) + chilies (1 t) + ginger (2 T) + cumin seeds (1 T) + cinnamon (1 t) + saffron (1 t) + eggplant (1/2 c) + tomato (1/2 c) + lemon zest (2 T) and juice (1 T)

k Finish with: Cilantro (1/4 cup) = Chickpea tagine (serve with whole grain of choice) (yields 3 cups)

RECIPES

HEALTHSTARTSHERE / DELICIOUS

COM . AND ET

K TIPS

ING K COO

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OR F VISIT 24 GET COOKING WITH BEANS THEY'RE RICH IN FIBER & SUPER AFFORDABLE

HERE’S A TIME SAVING TIP FOR CREATING HEALTHY MEALS Cook a big batch of beans at the beginning of the week, then use them as a base for quick, healthy and delicious meals all week long. Don’t worry if you end up not using all the beans that you cook—freeze them! Beans will last about a month when frozen, making them great in an “emergency” dinner situation where you need a meal on the fly.

FOR BEST RESULTS FOLLOW THESE THREE EASY STEPS:

k STEP 1 Begin by washing beans and discarding any that are discolored, and discard any debris like small rocks and twigs.

k STEP 2 Cover the beans in about 3 inches of water and soak for 8 hours, or overnight. You can also do a quick soak if you are short on time. Simply cover the beans with an inch of water and bring to a boil. Then remove from heat, cover and let sit for one hour. Drain the beans and cook as you © normally would.

UTRITION k STEP 3 N Rinse well, then place the beans in the appro- priate amount of cold, fresh water and bring to a simmer, letting cook for the recommended NTEGRATIVE I cooking time. FOR

NSTITUTE I FROM

DAPTED A 25 TAKE YOUR TASTE BUDS AROUND THE WORLD WITH THESE INSPIRED COMBINATIONS AS A GENERAL RULE, 1 CUP OF DRIED BEANS WILL YIELD ABOUT 2 ½-3 CUPS OF COOKED BEANS.

BEAN/LEGUME WATER COOKING TIME YIELD (1 CUP DRY) (CUPS) (CUPS)

ADZUKI (ADUKI) 4 45 to 55 minutes 3

ANASAZI 2 ½ to 3 45 to 55 minutes 2 ¼

BLACK 4 1 to 1 ½ hours 2 ¼

BLACK-EYED PEAS 3 1 hour 2

CANNELLINI (WHITE KIDNEY) 3 45 minutes 2 ½

CRANBERRY 3 40 to 45 minutes 3

FAVA, SKINS REMOVED 3 40 to 50 minutes 1 2/3

GARBANZOS (CHICKPEAS) 4 1 to 3 hours 2

GREAT NORTHERN 3 ½ 1 ½ hours 2 2/3

GREEN SPLIT PEAS 4 45 minutes 2

YELLOW SPLIT PEAS 4 1 to 1 ½ hours 2

GREEN PEAS, WHOLE 6 1 to 2 hours 2

KIDNEY 3 1 hour 2 ¼

LENTILS, BROWN 2 ¼ 45 minutes to 1 hour 2 ¼

LENTILS, GREEN 2 30 to 45 minutes 2

LENTILS, RED 3 20 to 30 minutes 2 to 2 ½

LIMA, LARGE 4 45 to 1 hour 2

LIMA, SMALL 4 50 to 60 minutes 3

LIMA, CHRISTMAS 4 1 hour 2

MUNG 2 ½ 1 hour 2 RECIPES

NAVY 3 45 to 60 minutes 2 2/3 HEALTHSTARTSHERE / DELICIOUS

PINK 3 50 to 60 minutes 2 ¾ COM . AND ET

K PINTO 3 1 to 1 ½ hours 2 2/3 TIPS

SOYBEANS 4 3 to 4 hours 3 ING K COO

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OR F VISIT 26 BEANS YOUR PASSPORT TO GLOBAL FLAVORS

TAKE A TRIP AROUND THE WORLD using To use this handy chart simply start by choosing beans as the building blocks for your next meal. your destination, then build a meal by layering These fiber-filled goodies are incredibly versatile your choice of grains, beans, produce, spices when prepared with your favorite spices, veggies and dressing. Soon your taste buds will em- and grains. brace a world of healthy, exotic eating—all at an affordable price!

FOR A SINGLE SERVING FOLLOW THE MEASUREMENTS BELOW

BEANS SPICES PRODUCE GRAIN DRESSING 1 CUP TO TASTE (1 1/2-2 CUPS) (1 CUP) (2-3 TBSPS)

Tomato Ginger Bulgur Adzuki Bell pepper Lime juice S Turmeric Chickpea Spinach Basmati Lemon juice Saffron Eggplant brown rice U

Cumin Avocado Medium grain IAN Black Pinto Ancho chili powder Bell pepper brown rice Lime juice D

N Garlic Tomato Amaranth HEALTHSTARTSHERE / COM I

. Arugula Long grain ET Allspice Tomato AN Black-eyed pea K brown rice Sherry vinegar P Cardamom Flageolet Celery Tarragon vinegar Coriander JA Parsley Kamut

Tomato Garlic Cannellini LY Kale Brown Arborio Basil Balsamic vinegar WHOLEFOODSMAR

Great Northern

TA Spinach Barley

I Oregano Zucchini VISIT

E Broccoli Miso C Shitake mushroom Mung RECIPES Bok choy Rice wine vinegar Hot pepper flakes Broccoli Soybean Black vinegar REE Wasabi Bok choy Short grain

G brown rice

DELICIOUS

O

C Cardamom Cauliflower Brown basmati rice

AND Lentil Coriander Sweet potato Lemon juice

EXI Split Pea Teff Curry powder

TIPS Peas M

ING K O Oregano Squash

COO Wild/brown

CC Baby Lima Rosemary Corn rice blend Apple cider vinegar Anasazi Garlic Okra MORE ORO Brown rice Basil Tomato M OR F DIGESTIBILITY OF BEANS

Some people have difficulty digesting beans and legumes. They may develop gas, intesti- nal problems, irritability, or unclear thinking

HERE ARE A FEW TECHNIQUES FOR PREPARING AND EATING LEGUMES TO ALLEVIATE MOST PROBLEMS. Chew beans thoroughly and know that even small amounts have high nutritional value.

AVOID giving legumes to children under 18 months because they have not developed the gastric enzymes to digest them properly. Except in the case of an allergy, soybean products, fresh peas and green beans are usu- Adding fennel or cumin near the end of cooking ally tolerated. helps prevent gas. E X P ERIMENT with your ability to digest Adding kombu or kelp seaweed to the beans beans. Smaller beans like adzuki, lentils, mung helps improve flavor and digestion, adds min- beans and peas digest most easily. Pinto, kid- erals and nutrients, and speeds up the cooking ney, navy, black-eyed peas, garbanzo, lima and process. black beans are harder to digest and should be eaten only occasionally. Soybeans and black POUR a little apple cider, brown rice or white soybeans are the most difficult beans to digest. wine vinegar into the water in the last stages of cooking. This softens the beans and breaks Experiment with combinations, ingredients and down protein chains and indigestible com- © seasonings. Legumes combine best with green pounds. or non-starchy vegetables and seaweeds. UTRITION

N S EASON with unrefined sea salt, miso or soy sauce near the end of cooking. If salt is added at the beginning, the beans will not NTEGRATIVE

I cook completely. Salt is a digestive aid when FOR used correctly. NSTITUTE I FROM

DAPTED A 28 GET COOKING WITH WHOLE GRAINS

ADD A SATISFYING FLAVOR AND TEXTURE TO YOUR NEXT MEAL.

HERE’S A TIME SAVING TIP FOR FOR BEST RESULTS CREATING HEALTHY MEALS FOLLOW THESE THREE EASY STEPS: Cook a big batch of grains at the beginning of the week, then use them as a base for quick, STEP 1 healthy and delicious meals all week long. Choose your grain and boil the noted amount Don’t worry if you end up not using all that you of water. cook—simply freeze what you can’t eat. Grains STEP 2 will last about a month when frozen, making Add chosen grain, return the pot to a boil, cover, them great in an “emergency” dinner situation reduce heat and simmer until liquid is absorbed. where you need a meal on the fly. (FoodFight Factoid: putting a paper towel in between the lid and the pot will absorb excess moisture and result in fluffier whole grains)

STEP 3 Fluff with a fork before serving.

WATER YIELD RICE (1 CUP) COOKING TIME (CUPS) (CUPS)

BROWN RICE (LONG GRAIN) 2 35 to 45 minutes 3 ½

© BROWN RICE (SHORT GRAIN) 2 35 to 45 minutes 3 ¾

BROWN BASMATI RICE 2 40 to 45 minutes 4 UTRITION

N BROWN JASMINE RICE 2 40 to 45 minutes 4

BLACK JAPONICA RICE 2 45 minutes 3 ½

NTEGRATIVE 45 minutes I WEHANI RICE 2 3 FOR WILD RICE 2 ½ 1 hour 4

MANITOK WILD RICE 2 ½ 50 to 60 minutes 4 NSTITUTE I FROM

DAPTED A 29 TAKE YOUR TASTE BUDS AROUND THE WORLD WITH THESE INSPIRED COMBINATIONS:

GRAIN WATER YIELD COOKING TIME (1 CUP) (CUPS) (CUPS)

AMARANTH 1 ½ 25 minutes 2

BARLEY, HULLED 3 1 ¾ hours 4

BARLEY, PEARL 2 1 ½ hours 4

BUCKWHEAT/KASHA 1 ½ 10 minutes 3 ½

BULGUR 1 ½ 30 to 40 minutes 3

CRACKED WHEAT 2 ½ 10 to 15 minutes 3 ½

CORNMEAL 2 ½ 10 minutes 3 ½

COUSCOUS 1 ¼ 10 minutes 2 ¾

KAMUT 2 ½ 1 ¾ hours 2 ½

MILLET 2 25 minutes 3 ½

OAT GROATS 2 ½ 35 to 40 min 2 ½

OATS, ROLLED 2 ½ 15 minutes 2 ½

QUINOA 2 25 to 30 minutes 4

RYE BERRIES 2 ½ 1 ¼ hours 2 ½

SPELT 1 ½ 50 to 60 minutes 2

TEFF 4 15 minutes 3

TRITICALE 2 ½ 1 ½ hours 3

WHEAT BERRIES, HARD (RED) 2 2 hours 3

WHEAT BERRIES, SOFT (WHITE) 2 1 ½ hours 3 ½

RECIPES

HEALTHSTARTSHERE / DELICIOUS

COM . AND ET

K TIPS

ING K COO

WHOLEFOODSMAR

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OR F VISIT 30 NUTS & SEEDS

Nuts and seeds are an easy way to include STORAGE healthy fats, crunch and rich flavor to your Keep in an airtight container in fridge or freezer foods. They are a powerhouse of energy, as for freshness. Buy and store in their whole form they are high in fat, calories and protein. and chop as needed. Buy in small amounts, as nuts and seeds go rancid quickly.

Look for a store with a busy organic bulk sec- tion; this ensures high turnover and freshness SELECTION and also saves you money. All of the above Here are some favorites and why we love them may come in nut/seed butter form, which can k Almonds: highest in calcium and fiber be used as a spread or a base for dressings, sauces or marinades. kCashews: high in protein, creamy taste

BENEFITS k Pecans: high in iron, delicious toasted Nuts and seeds help build the body and have a in salads and baked goods grounding effect. Those on a weight loss pro- k Pine nuts: rich in magnesium, wonderful gram should eat these sparingly. If you are try- evergreen scent and flavor ing to gain weight, we suggest making nuts a k Walnuts: used to strengthen kidney frequent addition to your diet. Nuts are rich in and lungs, brain food various nutrients and minerals, such as vita- min E and selenium. Nuts and seeds are a great k Pumpkin seeds: extremely high in protein source of high-quality fatty acids. and EFAs, rich in zinc, iron and calcium, cook with grains and vegetables

k Sesame seeds: dry-roasted and mixed USAGE with sea salt, called gomasio, makes a k Raw or roasted, a great whole foods wonderful condiment for soups, salads snack for those on the move and veggies © k Roast and add to fresh, steamed veggies, k Sunflower seeds: sauté raw seeds with veggies and grind up for veggie

UTRITION salads and grains N patties or balls k Grind and blend with leftover grains and/or cooked lentils to form meatless burgers

NTEGRATIVE and meatless balls I FOR k Grind and use as a crust on roasted fish or chicken NSTITUTE

I k Sprinkle on warm cereal or yogurt FROM k Create pesto by grinding with fresh herbs, oil, garlic and spices DAPTED A 31 WHY SHOULD I EXERCISE?

EXERCISE may be the closest thing to the fountain of youth. Not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity on most days is all that's required to reap big benefits.

ONE SIX Keeps you young. Workouts such as brisk walk- Protects against cancer. Exercise may reduce ing or cycling boost the amount of oxygen con- the risk of colon-cancer by speeding waste sumed during exercise. Improving your aerobic through the gut and lowering the insulin level. capacity by just 15 to 25 percent would be like It may also protect against breast and prostate shaving 10 to 20 years off your age. Aerobic ex- cancer by regulating hormone levels. ercise may also stimulate the growth of new brain cells in older adults. SEVEN Combats stress. Regular aerobic exercise low- TWO ers levels of stress hormones. For many people, Reduces infections. Moderate workouts tempo- exercise helps relieve depression as effectively rarily rev-up the immune system by increasing as antidepressant medication. the aggressiveness or capacity of immune cells. That may explain why people who exercise catch EIGHT fewer colds. Relieves hot flashes. Increasing fitness by walk- ing or practicing yoga enhances mood and re- THREE duces some menopausal symptoms, such as Prevents heart attacks. Not only does exercise hot flashes and night sweats. raise "good" HDL cholesterol and lower blood pressure, but new research shows it reduces NINE arterial inflammation, another risk factor for Protects men's health. Pelvic exercises help heart attacks and strokes. prevent erectile dysfunction and possibly be- nign prostate enlargement, a common cause of FOUR urinary problems. Eases asthma. New evidence shows that upper- body and breathing exercises can reduce the TEN

. 2007 need to use an inhaler in mild cases of asthma. Prolongs life. Studies lasting many years have

EPT consistently shown that being active cuts the , S FIVE risk of premature death by about 50 percent for Controls blood sugar. Exercise helps maintain men and women. EPORTS

R a healthy blood-sugar level by increasing the cells' sensitivity to insulin and by controlling

ONSUMER weight. Regular brisk walking can significantly C cut the risk of developing type 2 diabetes. FROM

DAPTED A 32 IDEAS TO GET 10 YOU MOVING

1 Run or walk with a friend HERE ARE SOME WAYS TO BURN CALORIES IN 20 MINUTES FOR A 150 POUND PERSON 2 Play basketball or soccer or any other team sport k Biking (6 mph): 240 calories

k Swimming laps: 240 calories Walk the dog 3 k Running (5 mph): 216 calories

k Playing basketball: 192 calories 4 Clean the apartment k Dancing: 132 calories

5 Run up and down the stairs k Gardening: 98 calories

6 Do stretches, squats, exercises while you brush your teeth And if we didn’t convince you, check out this video: http://www.youtube.com watch?v=aUaInS6HIGo&sns=fb 7 Get off one stop earlier on the subway or bus and walk

8 Take the stairs instead of the elevator

9 Reacquaint yourself with childhood favorites: Jump rope, hula hoop

10 Use Youtube and online exercise resources eg. Yogaglow, Zumba, Hoopnotica, Vitajuice, Be Fit NYC 311

33 PRIMARY FOODS

10

9

8

7

6

5

4

3

2

1 HEA P HOME HOME CONFI C RE SO C S E FINAN P DUC AREER REATIVIT H IRIT C L Y ATIONSHI IA SI L TH ATION C C L D C ENTERTAINMENT U A EN ES OOKING A L IFE L C Y A IT E C Y TIVIT P S Y UTRITION N NTEGRATIVE I THIS EXERCISE will help you to discover areas of your life which you may want to pay more FOR

attention to. On a scale of 1-10, how would you rate your personal level of satisfaction with these categories? The higher the rating, the higher the satisfaction. NSTITUTE I You will have a clear visual of any imbalances in your life and a starting point for determining FROM where you may wish to spend more time and energy to create balance and joy in your life. DAPTED A 34 FOODFIGHT'S 10 STEPS TO BETTER HEALTH

1 Drink more water

2 Limit or remove sugar sweetened beverages

3 Eat a healthy breakfast

4 Eat dark leafy greens

5 Eat more whole grains

6 Read labels (Remember the 5-5-5 rule!)

7 Eat less meat

8 Eat fewer processed foods

9 Get more exercise IIN © 2011 FROM 10 Cook with friends and family DAPTED A 35 FOODFIGHT RECIPES

1 BREAKFAST

2 LUNCH

3 DINNER

36 BREAKFAST

OATMEAL DIRECTIONS Combine the liquid, salt and oats in a small INGREDIENTS saucepan and turn the heat to high. When the 1 cup liquid liquid boils, turn the heat to low and cook, stir- (water, milk, or any combination of the 2) ring, until the water is just absorbed, about 5 minutes. ½ cup rolled oats dash of salt Cover the pan, and turn off the heat. After 5 minutes, uncover the pan and stir. Pos- sweetener to taste sible Add-Ins (add to the oatmeal to taste af- (brown sugar, maple syrup) ter the 5 minute wait): maple syrup or hon- ey, cinammon, fruits such as blueberries, strawberries or raspberries, nuts (almonds, walnuts, etc.).

GRANOLA DIRECTIONS Preheat the oven to 300 degrees F. Place a 9x13 INGREDIENTS pan over medium-low heat (over 2 burners if 6 cups rolled oats necessary) and add the oats. Cook, stirring oc- casionally, until they begin to change color – 3 2 cups mixed nuts and seeds (sunflower seeds, to 5 minutes. Add the nuts and seeds, and con- walnuts, pecans, almonds, cashews, etc) tinue to cook, stirring frequently, for 2 minutes. 1 cup dried unsweetened shredded coconut Add the coconut and cook, stirring, for 2 min- 1 teaspoon ground cinnamon utes more. Salt to taste Add the cinnamon, salt and sweetener, stir, and 1/2 to 1 cup honey or maple syrup or to taste put the pan in the oven. 1 cup chopped dried fruit Bake for 20 minutes, stirring once or twice during the period. Add the dried fruit, stir, and cool on a rack, continuing to stir once in a while until the granola reaches room temperature. Transfer to a sealed container and store in the refrigerator.

Possible uses: Eat as cereal with milk, add ½ cup to yogurt, top pancakes or waffles with ¼ cup of granola, stir into oatmeal. This recipe is from Mark Bittman’s “How to Cook Everything”

37 HEARTY BREAKFAST BOWLS THIS BIG BREAKFAST IS A GREAT WAY TO START THE DAY

IT’S THE MOST IMPORTANT MEAL of the day, after all, so kick it into high gear with a hearty breakfast bowl. Use the chart below as a quick guide to mixing up a filling, tasty morning meal that’s packed with nutrients.

BUILD A BETTER BREAKFAST IN THREE EASY STEPS

1. Start with a base of whole grains, 3. Don’t forget the spice during cooking using water, juice or milk to cook. or as a topping. You can also add a bit more juice or milk if you like. 2. Then consider sweetening with fruits, and give it some texture with nuts QUICK TIP: At the beginning of the week, and seeds. cook a big batch of your favorite grains and use in multiple meals, including breakfast.

BREAKFAST BOWL ASSEMBLY

WHOLE LIQUID SWEET CRUNCH SPICES GRAINS BASE Cook with Can be added Can be added Cooked, sprouted the grain, when cooking while cooking, or soaked or add after or as topping or as topping

Oats, steel Juice All fresh fruits All seeds, Cinnamon cut or rolled Milk: try soy, Frozen fruits toasted or raw Vanilla Rice, brown, rice, hemp, Dried fruits All nuts, Nutmeg red, or wild oat, almond, toasted or raw Honey Allspice Quinoa coconut Ginger Millet Coconut water Mint Buckwheat Water Carob Kamut, wheat or spelt Cocoa powder Barley

38 SAMPLE BREAKFAST BOWLS

ALMOND RICE APPLE SPICE OATS MANGO QUINOA SPICED MILLET

Brown rice Steel cut oats Quinoa Millet Almond milk Apple juice Coconut milk Soy milk Chopped dates Cinnamon Water Honey Toasted almonds Currants Frozen mango Cinnamon Bananas, diced Nutmeg Vanilla Toasted sesame seeds Nutmeg Toasted pecans Diced apricots Toasted sunflower seeds Apples, diced Bananas Toasted hemp seeds Mangos Fresh berries

For more cooking tips and healthy & delicious recipes visit wholefoodsmarket.com/healthstartshere

39 TOFU SCRAMBLE SERVES 2

INGREDIENTS INSTRUCTIONS Slice the tofu into approximately one inch 1/2 yellow onion, diced cubes. Then, using either your hands or a fork, 1/2 green bell pepper, diced crumble it slightly. Sautee onion, pepper and 1 lb extra firm tofu, drained crumbled tofu in 2 Tablespoons of water for 3-5 and pressed 1 tsp garlic powder minutes, stirring often. Add remaining ingredi- ents, reduce heat to medium and allow to cook 1 tsp onion powder 5-7 more minutes, stirring frequently and add- 1 Tbsp soy sauce ing more water if needed. 2 Tbsp nutritional yeast 1/2 tsp turmeric (optional) 1/2 yellow onion, diced 1/2 green bell pepper, diced 1 lb extra firm tofu, drained and pressed 1 tsp garlic powder 1 tsp onion powder 1 Tbsp soy sauce 2 Tbsp nutritional yeast 1/2 tsp turmeric (optional)

OTHER FOODFIGHT BREAKFAST FAVORITES k Whole Grain Toast topped with: peanut butter, walnut butter, almond butter, mashed avocado, jam or jelly, honey, mashed fruit k Cereal with milk (at least 3 gr. fiber, no more than 5 gr. sugar) k Yogurt with fruit k Tofu scramble k Breakfast Burrito: Scrambled Eggs, ¼ cup cooked beans, 2 tablespoons cheese, 1 tablespoon salsa in a flour or corn tortilla. k Whole grain waffles, topped with peanut butter, butter and syrup, jam, etc k Smoothies!!! See FoodFight recipes that follow.

40 FOODFIGHT SMOOTHIE RECIPES ALL FROM VITAMIX

For all recipes use 1 cup of juice, water, coconut or almond milk. In all cases, just put everything in your blender, add some ice, and blend away. (If you would like to sweeten your smoothie, use honey, pure maple syrup or agave).

GREEN SHAKE ENERGY SHAKE 1 cup spinach, 1 cup grapes, 1 cup apple, 1 cup milk, ½ frozen banana, 2 scoops 1 cup water OR 1 cup kale, 1-2 grated carrots, chocolate whey powder, 2 tbsp peanut butter 1 cup coconut milk (and 3 cups water) or alternative

FRUITY SHAKE VITAMIX & MATCH 1 cup red grapes, 1 cup fresh strawberries Combine 1 item from group A, two from (organic if you can swing it), 1 small banana group B, and one from group C, plus 1 cup (peeled) of ice in a blender

GROUP A GROUP B GROUP C

2 cups spinach 1 cup grapes 1 cup soy milk 1 cup kale ½ cup cucumber 1 cup yogurt ½ head romaine 1 apple 1 cup fruit juice 1 romaine heart 1 kiwi, peeled 1 cup water ¾ cup raw broccoli 1 orange, peeled 1 small head bibb 1 carrot or Boston lettuce 1 cup melon, peeled 1 cup peaches 1 cup pineapple 1 cup mango, peeled 1 cup berries 1 cup papaya, peeled 1 pear 2 stalks celery 1 banana, peeled

41 MIGHTY BOWLS OF GOODNESS CREATE A COLORFUL, NUTRITIOUS AND DELICIOUS ONE-DISH MEAL

Here’s an easy—and filling—way to mix and QUICK TIP: Start your week by pre-cooking match the bounty of the season into a big your favorite grain and bean varieties and pre- bowl of mighty goodness. Choose your favorite pare a selection of veggies. With those bases bean and grain, and then add in veggies, greens covered you can assemble these mighty bowls and spices. in a flash.

Rice: Brown, red, wild, quinoa, millet, whole-wheat couscous, buck wheat WHOLE GRAIN Kamut: Wheat, spelt, barley STARCHY VEGGIE Sweet or other potato: Baked or steamed, mashed or cubed 1/2–1 cup Butternut or other winter squash: Baked or steamed, mashed or cubed Whole-grain pasta: Wheat, corn, rice

Red beans: Kidney, adzuki (aduki) White beans: Cannellini, navy BEAN Green: Split pea, lima Cooked 1 cup Lentils: Brown, black, green Soybeans: Tofu, tempeh

GREENS Kale: All varieties, Collards, bok choy,chard, spinach, cabbage, Lightly steamed Watercress Lettuces: Any or raw 1/2–1 cup Sprouts: Any

VEGGIES Roasted lightly Broccoli, brussel sprouts, asparagus, carrots, cauliflower, steamed, or raw mushrooms, onions, corn, peas, artichokes, peppers, tomatoes 1/2–1 cup

HERBS & SPICES All dried spices, All fresh herbs, parsley, cilantro, basil, ginger, To taste garlic, chives, green onions, chilies, nutritional yeast, nori, cayenne

Fresh salsas, hot sauces, lemon juice, lime juice CONDIMENTS Homemade dressing of your choice: creamy or vinegar based OR SAUCES Vinegars: plain or infused 2 tbs or to taste Tamari

For more cooking tips and delicious recipes visit wholefoodsmarket.com/healthstartshere

42 MAKE EVERY DAY A SALAD DAY FRESH IDEAS FOR SATISFYING SALADS

Salads are a simple way to get creative in the kitchen — so many flavorful combinations! Try making your next salad with an array of your favorite greens. Then, add beans, grains, fruit, veggies, seeds, nuts…the possibilities are endless.

FOR A WELL-BALANCED SALAD CHOOSE FOODS FROM EACH CATEGORY BELOW

BASE Whole grains, Kale, Spinach, Chard, Mustard greens, Tatsoi, Bok Choy, All lettuces, or beans can also be the base Arugula, Mache, Cabbage 2 cups

VEGGIES Raw, mariated, Onions, Mushrooms, Peppers, Broccoli, Cauliflower, Tomato, Cucumber, roasted or steamed Corn, Fennel, Celery, Carrot 1-2 cups

FRUIT Fresh fruits: Apples, Oranges, Pears, Mango, Berries, Optional Dried fruits: Raisins, Figs, Currants, Cranberries 1/4-1/2 cup

COOKED BEANS, GRAINS & STARCHY Beans , Peas, Whole grains, Potatoes, Sweet potato, Squashes VEGETABLES 1/2 1 cup- 1 cup

FATS Avocado, seeds, raw or toasted, nuts, raw or toasted 3-4 tablespoons

SALTS Olives, Capers 2-3 tablespoons

TOPPINGS Fresh herbs, Cayenne, Chili flakes, Cumin, Nori, Dulse, Nutritional yeast 2-3 tablespoons

DRESSINGS All vinegars, Lemon juice, Lime juice, Homemade dressing of your choice 2-3 tablespoons

For more cooking tips and delicious recipes visit wholefoodsmarket.com/healthstartshere

43 NEED INSPIRATION? SERVES 2

STRAWBERRY CHOPPED ASIAN ROASTED VEGGIE ROCKET & FENNEL FIELDS SALAD SALAD

2 cups spinach 2 cups arugula 1 cup tatsoi 2 cups butter lettuce 1 cup fennel, shaved ½ cup fennel, shaved 1 cup mache ¼ cup roasted cauliflower ½ cup strawberries 1 cup sunflower ¼ cup red peppers ¼ cup ¼ cup red onions sprouts ¼ cup edamame roasted peppers 3 T mint ½ cup sliced pear ¼ cup cucumber ¼ cup roasted 3 T white balsamic 2 T lemon zest 3 T nori seaweed cherry tomatoes vinegar 1 tsp chili flakes 1 T toasted ¼ cup roasted sesame seeds red onion 2 T lemon juice 3 T lime juice ½ cup roasted sweet potato 1 T tamari 2 T rosemary 3 T cilantro 1 t chili flakes 3 T balsamic vinegar

44 FOODFIGHT BASIC SALAD

A basic salad is simple, easy, and satisfying. Where possible, try to choose baby spinach, arugula, or even romaine lettuce before iceberg. These options are more nutritious and just as easy to prepare as iceberg. Here is FoodFight’s favorite basic salad.

INGREDIENTS Chop up the greens, slice the tomatoes and the 1 head of romaine lettuce cucumber. Toss all the vegetables together with or 1 bunch of spinach/arugula some vinaigrette, and enjoy! 1 tomato POSSIBLE ADD-INS: Any vegetables you 1 cucumber like! Carrots, asparagus, green beans, bell pep- pers, chili peppers, get creative.

DRESSINGS

Making salad dressing is one of the simplest and quickest things you can do to reduce processed foods and additives in your diet. In each case, it’s as simple as putting the ingredients together and combining them. Try doing this in a Tupperware container with the lid tightly closed, in a bowl with a whisk, in a food processor, or your blender. In any of these cases, just get the ingredients in the same container, and shake, whisk or blend until they’re combined.

VINAIGRETTE YOGURT DRESSING 2 tablespoons of vinegar (cider if possible) 1 cup plain yogurt ½ teaspoon salt 2 tbls. fresh lemon juice ½ cup olive oil Salt and pepper to taste Season with pepper

POSSIBLE ADD INS: ½ teaspoon Dijon mus- tard, ½ clove garlic, 1 tablespoon fresh herb such as dill or basil

45 CHICKPEA SALAD

This salad gets even better after it’s been in the fridge for a day, so feel free to make a big batch, and add to it throughout the week for several healthy lunches without the boredom that can come with leftovers.

INGREDIENTS DIRECTIONS 2 cups cooked chickpeas or 1 can chickpeas Crush the clove of garlic under the flat side of your knife, then chop it very small OR grate it rinsed and drained with a microplane into a paste. 2 tablespoons chopped parsley Combine the chickpeas, parsley, olive oil, lemon 2 tablespoons lemon juice juice, and garlic in a medium-sized bowl. drizzle of olive oil Add the Parmesan cheese and stir and toss to 1 garlic clove combine all the ingredients. Taste, and add salt sprinkle of Parmesan cheese (or to taste) and pepper to taste, remembering that Parme- salt and pepper to taste san is salty. POSSIBLE ADD-INS: (any of these can go in during step 2) 1 cup chopped kale, 1 cup chopped tomatoes or red peppers, 1 cup quinoa, hot sauce/sriracha to taste, substitute cheddar/ goat cheese/feta for Parmesan, substitute ci- der vinegar for lemon juice, add 1 cup steamed green beans/broccoli/asparagus, add ½ cup cooked quinoa, faro, spelt or other grains, even brown rice!

TUSCAN STYLE BEAN SALAD

This salad is also great the next day, once the flavors have had a chance to blend. Add cheese, grilled chicken, quinoa, or your favorite leafy green to change it up!

INGREDIENTS 2 cups of cooked white beans or 1 can Mix all ingredients in large bowl. Allow to rest of Cannellini drained and rinsed for an hour for flavors to blend. 1-2 cups finely diced tomatoes POSSIBLE ADD INS: crumbled feta, grat- drizzle of olive oil ed parmesan or pecorino cheese, ½ cup finely 2 tablespoon of lemon juice diced white onion. ½ cup dill or parsley salt and pepper

46 THREE BEAN SALAD

INGREDIENTS 6 cups of cooked beans or 3 cans drained Mix all ingredients in a large bowl. If you can, and rinsed (cannelini, red kidney allow it to rest for an hour in the refrigerator to and black beans) combine all the flavors.

1 cup of finely diced red onion POSSIBLE ADD INS: Replace tomatoes 1 cup of finely chopped dill or parsley with mango. 1 cup of finely chopped tomatoes 3 tbls olive oil 2 tbls of lemon juice and 2 teaspoons of vinegar Salt and pepper to taste

SIMPLE DRESSINGS AND MARINADES SKIP THE OIL AND FOCUS ON THE FLAVOR

Using oil-free dressings and marinades can add a kick of flavor to your favorite dish or salad. Follow the chart below for an easy method of combining winning flavors that work for your palette. The key is to use at least one ingredient from each column—acid, fats, salts, sweet, spice/herb— for a truly mouth-watering experience.

ACID All types of vinegar, All varieties of fresh citrus, Tomatoes, Mustards, Wines

FATS Avocado, Nuts or seeds, raw or toasted, Nut or seed butters, Tofu

SALTS Tamari, Olives, Capers, Miso, Nori

SWEET Fruits, dried or fresh, Carrots, Beets, Coconut water

SPICE / HERB Hot peppers, Garlic, Ginger, Onions, Dried spices, Fresh herbs, Nutritional yeast

47 NEED INSPIRATION? TRY THESE TASTY COMBINATIONS

QUICK TIP: Combine in a blender for a creamy consistency.

SIMPLE TOMATO HERB CREAMY SESAME SWEET DIJON MISO ORANGE BALSAMIC HERB

½ cup balsamic ¼ cup tomatoes ½ cup tahini 2 T Dijon ¼ cup vinegar mustard orange juice 3 T rice vinegar 1 cup water 2 T tamari 3 T white wine 2 T white miso 3 pitted dates 2 cloves garlic vinegar 3 pitted dates 2 T rice vinegar 3 cloves garlic 3 T rice vinegar 2 T apricot paste ½ T onion powder 3 T chopped 2 T oregano 2 T tamari 2 T shallot apricot 2 cloves garlic 1 T basil 2 T nutritional minced 1 T tarragon 3 T mandarin yeast diced 1 T chives 1 T ginger 1 T ginger 1 T rosemary 2 T diced green onion

48 SCRAMBLE SOLUTIONS SERVES 2

Making a scramble dish can be fast, fun, healthy and easy. Use the chart below as a jumping off point to creating your favorite combinations.

THREE STEPS TO YOUR PERSONALIZED SAUTÉ DISH k Start with a hot pan. Add a splash of low-sodium vegetable stock and sauté a bit of chopped onion and garlic (to taste). k Add the base and your favorite spices. Cook for a bit and then toss in the beans, sweet and vegetable components. k Add your sodium selection, fat and, finally, top with herbs. Serve as a standalone dish or in a whole-grain wrap.

BASE Potatoes, sweet or red, Winter squash, Mushroom, Millet 2 cups

SPICE Garlic, Onion, Leek, Cumin, Ginger, Chili, Turmeric, Nutritional yeast To taste

BEANS Edamame, Tempeh, Tofu, Black beans, Kidney beans, Tofu 1/2 cup

VEGETABLE Spinach, Kale, Chard, Broccoli, Cauliflower, Asparagus, Green Beans, 1-2 cups Mushroom, Celery, Bell pepper, Carrot, Sun-dried tomatoes, Corn, Peas

SODIUM Low-sodium tamari, Shoyu, Miso, Nori, Olives, Capers, 2-3 tb

FAT Avocado, Nuts, Seeds, Nut or seed butters 1/4–1/2 cup

HERB Cilantro, Parsley, Basil, Chives, Thyme, Oregano, Green onion 1/4 cup

49 SAMPLE SCRAMBLE SOLUTIONS

ASIAN TOFU SWEET HOME-STYLE TEMPEH SCRAMBLE POTATO HASH RED POTATOES SCRAMBLE

Vegetable stock Vegetable stock Vegetable stock Vegetable stock Tofu, crumbled Sweet potato, diced Red potato, diced Tempeh, cubed Garlic Onion Onion Zucchini Onion Garlic Garlic Roasted garlic Ginger Cumin Mushrooms Leeks Bell pepper Chili powder Spinach Fresh chilies Edamame Sun-dried Bell pepper Spinach Shiitake mushrooms tomatoes (no-oil) Corn Basil Nutritional yeast Roasted red peppers Tamari Parsley Mushrooms Thyme Tamari, low-sodium Black beans Parsley Nutritional yeast Corn Cilantro

50 SIMPLY DELICIOUS HOMEMADE HUMMUS SERVES 6

This homemade hummus makes an absolutely delicious dip, perfect for entertaining or a snack. Pair with lightly toasted whole grain pita bread, crisp veggies, feta cheese, stuffed grape leaves and a se- lection of olives.

INGREDIENTS INSTRUCTIONS 2 garlic cloves Put garlic in a food processor and pulse to roughly chop. Add garbanzos, tahini, 3 cup wa- 1 (15-ounce) can no-salt-added ter, lemon juice, tamari, cumin, coriander and garbanzo beans, rinsed and drained a pinch of cayenne (you may add more later to 2 tablespoons tahini (sesame paste) increase the heat), and process until creamy 3 tablespoons lemon juice and smooth. Transfer to a bowl, cover and chill for at least 1 hour. 5 teaspoon reduced-sodium tamari soy sauce 5 teaspoon ground cumin Before serving, let hummus come to room tem- perature. Stir in the parsley and serve. 3 teaspoon ground coriander Cayenne pepper to taste NUTRITION: Per serving (about 3oz/96g-wt.): 2 tablespoons finely chopped parsley 90 calories (35 from fat), 4g total fat, 0g satu- rated fat, 0mg cholesterol, 70mg sodium, 12g INGREDIENT OPTIONS total carbohydrate (3g dietary fiber, 1g sugar), Add minced chipotle peppers (canned), roasted 5g protein red peppers and cilantro. Add toasted pine nuts. Instead of garbanzo beans, use cannellini beans Vegan, Sugar Conscious, Vegetarian, Dairy and season with thyme. Free

51 LENTIL SOUP

INGREDIENTS DIRECTIONS 2 bunches of carrots Sauté onions, carrots, celery, garlic and a (8 medium-sized), chopped sprinkle of salt on medium heat in 1 table spoon of olive oil until golden. Add the turmer- 2 medium onions, chopped ic, cumin, and black pepper to taste. Toss in 2 8 stalks of celery chopped cups of lentils (green, brown, beluga, etc), and 4 cloves garlic, crushed stir to combine, getting the lentils coated with the olive oil. 1 tablespoon olive oil 2 teaspoons turmeric Add 6 cups of water, bring to a gentle boil, low- er to medium-low heat, and add the bay leaves 2 teaspoons cumin and tomato paste. 2 cups lentils Simmer for 1 hour, until the lentils are soft, but 6 cups water not mush. 4 bay leaves POSSIBLE ADD-INS: Try adding a little chili 2 tablespoons tomato paste powder, garam masala, curry powder, crushed Salt and pepper to taste red pepper flakes, or smoked paprika (pimen- ton de la vera) if you have it. Go easy, though, so that you don’t lose the earthy, rich flavor of the lentils.

RICE PILAF BROWN RICE

INGREDIENTS DIRECTIONS 2 teaspoons olive oil Toss rice in 2 teaspoons of pre-heated olive oil until all grains are lightly coated.- Add salt and 1 teaspoon salt turmeric and keep tossing for 2-3 more minutes 1 teaspoon turmeric (optional) on medium heat until all grains are moist and 2 cups long grain rice bright yellow (if using turmeric).- Add 4 cups of water and bring to boil, stirring occasionally- Salt Lower heat to medium-low and cover, placing a paper towel between the pot and the lid. Sim- POSSIBLE ADD-INS: Add 1-2 cups diced mer (on low) for 45 -60 minutes, until all liquids carrots and 1 can of chickpeas (drained) to the evaporate and grains are tender. rice before covering the pot - make sure to stir ingredients well. IMPORTANT NOTE: placing the paper towel between the pot and the cover is very impor- tant It produces nice fluffy grains instead of a mushy paste.

52 FOODFIGHT’S SIMPLE & DELICIOUS BLACK BEAN STEW

INGREDIENTS DIRECTIONS 1 tablespoon olive oil Dice onion, brown lightly at medium heat in 1 tablespoon of oil. When onion is golden and fork 1 teaspoon of salt tender add black beans or any other bean (e.g. 1 medium - large onion white, red, pinto, etc.).

1 can of black beans Cook on medium-low heat, stirring occasion- ally, until liquid is nice and thick.

Season with salt and pepper, drizzle in a bit of olive oil and serve over brown rice (see above for recipe)

POSSIBLE ADD-INS: You can add finely diced carrots, celery, green peppers or all of the above. Make sure the vegetables are cooked before adding the beans.

ROASTED VEGETABLES

Take any vegetable—carrots, cauliflower, broccoli, sweet potatoes, potatoes, string beans, zucchini (yellow or green), peppers, asparagus. Drizzle with olive oil (or water or wine) and toss vegetables until all of them are thinly coated.

Sprinkle with salt and pepper to taste. Roast at 350 degrees until vegetables are golden brown or fork tender (about an hour). You can serve hot or at room temperature.

GLAZED FINGERLING POTATOES

INGREDIENTS DIRECTIONS 1 lb fingerling potatoes, washed, Preheat oven to 325 degrees. Lightly coat bak- well-dried and cut in half ing sheet with canola oil. Mix mustard, honey, salt and pepper in small bowl. Brush cut sides 1/4 cup coarse mustard of fingerling potatoes with a mixture of mus- 2 tbsp honey tard, honey, salt and pepper. Bake until bub- Salt and pepper bling—about 20 minutes. Season with chopped chives. Fresh chives

53 SIMPLEST ROAST CHICKEN (CHICKEN WITH NOTHIN’)

This roast chicken is the easiest entry into the world of roasting a chicken. The skin gets very crispy and the meat stays juicy.

INGREDIENTS DIRECTIONS 1 whole chicken, 3-4 pounds Preheat the oven to 500 degrees. Remove the innards. Put the chicken, breast up, on a baking sheet or roasting tray, or even in an oven-safe skillet, and roast in the oven for 1 hour.

POSSIBLE ADD- I NS: Once you’ve com- pleted a Chicken with Nothing, you can really branch out, as chicken is one of the most ver- satile foods in the world. Here are some simple, easy ideas for great roast chickens:

k Sprinkle the chicken all over the outside, as well as in the cavity, with coarse salt (Kosher or sea salt). k Stuff a lemon, cut in half, and some herbs (rosemary, thyme, parsley for example) in the cavity of the chicken. k Drizzle a few tablespoons of olive oil over the skin and rub it in before sprinkling the skin with salt.

Use your fingertips to gently separate the skin from the meat on the chicken’s breast, until you have formed a channel from top to bottom. You can put butter, herbs, lemon zest, or even just more salt and olive oil in this channel, to flavor the meat on the breast.

54 BASIC MARINARA SAUCE MAKES 3 CUPS

Use this simple marinara sauce as a topping for your favorite whole grain pasta.

INGREDIENTS Freshly ground black pepper to taste 1⁄2 cup reduced-sodium vegetable broth DIRECTIONS 1 cup finely chopped white onion In a large skillet over medium-high heat, 4 cloves garlic, finely chopped bring broth to a simmer. Add onion, garlic and 2 teaspoon crushed red pepper flakes (op- crushed red pepper and cook until onion is translucent, about 5 minutes. Add tomato paste tional) and cook 1 minute, stirring constantly. Reduce 2 tablespoons no-salt-added tomato paste heat to medium, stir in tomatoes and cook 2 (15-ounce) cans no-salt-added chopped about 15 minutes to blend flavors, stirring oc- tomatoes casionally to make sure mixture doesn’t stick to 1 tablespoon balsamic vinegar the pan. Remove from heat and stir in vinegar, basil, oregano, salt and pepper. Serve warm or 2 tablespoons thinly sliced fresh basil chill until ready to serve. 1 tablespoon finely chopped fresh oregano 1⁄4 teaspoon sea salt NUTRITION Per serving (about 1⁄4 cup): 25 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg choles- terol, 95mg sodium, 4g total carbohydrate (1g

55 EASY PESTO

INGREDIENTS DIRECTIONS 2 cups basil leaves Place basil, garlic, and pine nuts into a blender or food processor. Turn it on low and pulse until 1 clove garlic finely chopped. Stream in the olive oil until the ¼ cup pine nuts (optional - may sub cashews, sauce reaches a smooth consistency. Add the almonds, walnuts, etc.) cheese, salt, and pepper to taste, give a final salt and pepper to taste stir, and serve on top of pasta. Pesto can also be served on vegetables, on top of a bowl of parmesan cheese to taste soup, stirred into scrambled eggs, and many ½ cup olive oil other ways.

PESTO VARIATIONS Once you are comfortable with the traditional basil pesto, you can get creative! Most leafy greens make excellent pesto, can be combined with various nuts, and all taste great with par- mesan. Here are a few examples:

k Spinach and walnut pesto—same prep as above, subbing spinach leaves for basil and walnuts for pine nuts k Arugula and cashew pesto k Kale and hazelnut pesto k Parsley and almond pesto

56 DESSERTS

QUICK & EASY PARFAITS A SWEET TREAT WITH A BIT OF CRUNCH

Need a grab and go breakfast, snack or dessert? Parfaits are a perfect option since they’re so quick and easy to make. Begin by layering a little fruit in the bottom of a bowl, glass tumbler or small storage container. Add about 1/3 cup of the cream of your choice, made following the recipe below. Add another layer of fruit; and finish with 1/3 cup of cream. Sprinkle with a tablespoon or two of crunch and voila!

ALTERNATE LAYERS OF:

YOGURT OR TOFU CREAM FRUIT CRUNCH (recipe below) (fresh or frozen) (1-2 tablespooons)

Tofu Cream Raspberries Toasted rolled oats Vanilla Mango Granola Chocolate Blueberries Walnuts Lemon Strawberries Almonds Raspberry Peaches Cashews Banana Banana Poached fruit of your choice

For more cooking tips and delicious recipes visit wholefoodsmarket.com/healthstartshere

BASIC VANILLA TOFU CREAM

1 12-oz. block silken firm or extra firm tofu Place all ingredients in a blender or food pro- 2 tbsp chopped dates (soak in just-boiled cessor. Blend until smooth. Chill until thickened water to soften first) to desired consistency. 1 tsp pure vanilla extract VARIATIONS Mango: Peel and dice 1 fresh mango, blend with tofu. Chocolate: Stir 1 cup of dark cocoa powder into finished cream. Raspberry: Blend 1 cup of fresh or thawed frozen raspberries with tofu. Banana: Peel and roughly slice 2 bananas and blend with tofu. Lemon: Zest and juice one large lemon and stir into finished cream.

57 HEALTHY SNACKING SUGGESTIONS

I WANT SOMETHING SWEET I WANT SOMETHING SALTY

Fresh, whole fruit Olives

Apples and almond butter Pickles and pickled vegetables, such as Frozen yogurt; freeze yogurt carrots and beets and make your own! Tabouli, hummus

Dried fruit or frozen fruit Whole grain tortilla chips and salsa Smoothies: mix whatever you have— or guacamole fruit, ice, yogurt, etc. Hard-boiled egg with salt

Fruit “ice cream”—peel a banana, freeze, Salted edamame blend in a food processor with nuts, berries Cheese or a cheese stick with some and serve whole grain crackers Freshly squeezed fruit juices; try different combos

A few square of dark chocolate (85% cacao) I WANT SOMETHING CRUNCHY Unsweetened applesauce Apples

Frozen grapes or other fruit

Jicama and lime I WANT SOMETHING CREAMY Rice cakes Smoothies Light popcorn or plain popcorn, popped Yogurt in covered pan and sprinkle with Parmesan Avocados or nutritional yeast

Dips and spreads, like hummus or bean dip One or two hard pretzels, the large Puréed soups Bavarian variety

Coconut milk Carrots, particularly super-sweet organic baby carrots

Veggies and dip (hummus, tabouli, vinaigrette, favorite dressing)

Celery and peanut butter

Hummus with whole grain toast, baby carrots, rice crackers

58 NEXT STEPS: JOIN THE FOODFIGHT!

Eat a Rainbow EAT k Eat Leafy Greens First Eat Close to Nature Drink More Water Eat Less Meat Eat Breakfast Eat family meals

Read nutrition facts & ingredients, SHOP k not marketing Be a savvy shopper

Shop farmers’ markets

Join a CSA or Food Co-op

Cook and share food with friends and family ACTIVATE k Vote with your fork Ask us for more wellness resources in your schools

Write letters to local, state and federal politicians supporting health and wellness

Work with health coach to get support for dietary and lifestyle changes

59 APPENDIX

VITAMINS AND WHAT THEY HELP WITH

Vitamin A: Improves your vision and can Vitamin B3 (niacin): Helps body use oxygen prevent night blindness. It also helps make to produce energy. your hair shiny and your skin glow. k Legumes, nuts (peanuts), poultry, fish, k Where to find it: Dark leafy greens, yellow lean meats, whole grains and cereals, milk, vegetables, carrots, eggs, cantaloupe, cheese, and yogurt apricots, peaches Vitamin B4 (pyridoxine): Needed for use Vitamin D: Helps your body to use and of carbohydrates, fats, and proteins. absorb calcium. k Poultry, fish, lean meat liver, milk, cheese, k Sunlight, eggs, tuna, sardines yogurt, wheat germ, corn, pork, soybeans, yeast, and legumes Vitamin C: Heals cuts and scrapes quickly and shortens the length of the common cold. Zinc: Helps heal wounds and boost Plays an important role for wound healing and immune system. immune function. k Poultry, fish, lean meat, milk, shellfish k Citrus fruits, strawberries, raw greens, (oysters), legumes, cheese, yogurt, whole cantaloupe, tomatoes, broccoli, red and green grain bread, and cereal peppers Folic Acid: Helps you stay concentrated. Vitamin E: An antioxidant, helpful for scar It also prevents certain forms of anemia prevention and wound healing. and is essential in pre-conception (1st k Whole grains, nuts, dark leafy greens, trimester of pregnancy). wheat germ k Dark leafy greens, broccoli, whole grain breads and cereals, liver, and citrus fruits Vitamin K: Helps your blood clot if you get a cut. Calcium: Builds strong bones and teeth. k Dark leafy greens, vegetable oils k Dairy (milk, cheese, yogurt), salmon, sardines, broccoli, and dark leafy greens Vitamin B1 (thiamin): Helps release energy from carbohydrates Iron: Gives you energy and helps you stay k Ready-to-eat fortified whole grain breads focused and alert. Needed to build red blood and cereals, wheat germ, liver, pork, poultry, cells, which carry oxygen to all parts of fish, and legumes the body. k Found in liver, fish, yogurt, egg yolk, Vitamin B2 (riboflavin): Helps to maintain whole grains, leafy greens, and dried fruit health of skin, tongue, lips, and eyes. k Milk, cheese, yogurt, poultry, fish, lean meats, whole grains, breads and cereals, and dark leafy greens

60 FATS & OILS

There are four types of fats (fatty acids). All dietary fats (sometimes called triglycerides when they circulate in the bloodstream) are made from some mix of the four categories below. They are stored in the body in the same form that they were in when we con- sumed them. You do need some fat in your diet. But when you consume whole foods, such as walnuts, sesame seeds, avocado, or flaxseed, instead of their ex- tracted oils, you get all of the fibers, flavonoids, FOUR TYPES OF FATS and nutrients they contain, as well as all of the 1. Saturated fatty acids (solid at positive health effects. When you eat unpro- room temperature) cessed, unfragmented, whole foods, you take 2. Trans fatty acids (or hydrogenated oils) in fewer calories and get vastly more protec- (solid at room temperature) tive nutrients. For example, whole, unprocessed seeds provide folate, iron, calcium, niacin, lig- 3. Monounsaturated fatty acids nans, and flavonoids; the oils from those seeds (liquid at room temperature) provide none of those. 4. Polyunsaturated fatty acids (liquid at room temperature) OILS = 100% FAT Oil is low in nutrients, contains no fiber, is 100 percent fat and contains 120 calories per table- spoon. Americans consume large amounts of ” While it is essential that your diet include some foods that use oils as a major ingredient. In fat, there is no biological need for saturated fat

BESITY addition, most Americans consume 300 to 500 or trans fat. Saturated fats are found mostly in & O calories from added oil per day. This can result meat and dairy and in some tropical oils, such ATS

in the consumption of over 100,000 extra calo- , F as coconut and palm. They are solid at room

ILS ries each year. DVISOR : O temperature. A small amount of saturated fat A in your diet is not dangerous, but consuming Some unsaturated fats are essential and are IMES T larger amounts of these fats raises cholesterol

EDICAL needed for proper formation of cell structure,

M and promotes heart disease. hormone production and regulation, and im- EALTHY ERE “H H mune function. You need about 25 grams of fat Trans fats are made by converting a liquid-oil to per day for good health. An overweight person

TARTS a solid one (such as margarine or shortenings). S ARTICLE

need not consume this much fat because they S Numerous studies in the last 20 years have already have fat in storage on their body that EALTH linked trans fats with coronary heart disease , M.D.’ H can be utilized. The average American con- and they should be consumed rarely.

FROM sumes over 100 grams of fat daily.

UHRMAN F DAPTED OEL A J 61 THE POWER NUTRIENTS FOODS THAT PACK SOME SERIOUS POWER

Beans: Protein + Fiber + Vitamins + Minerals Garlic/Onions/Leeks/Shallots: body detoxifiers + lowers cholesterol Blueberries: high in anti-oxidants (buy organic – even frozen – when possible) Salmon: Selenium (thyroid) + Vitamin D (muscles) + Omega 3 (regulate heart and blood pressure) – (choose wild options when possible) Broccoli/Cauliflower: reported to be cancer fighters, great source of iron Spinach/Kale: diabetes + cancer prevention + Folate (5 servings a day cuts risk by 20%) Almonds + Walnuts: Diabetes + heart disease prevention Greek Yogurt: Calcium + zinc + weight control (Fage, Chobani, Oikos are good brands) Oats: Heart disease prevention + Vitamin E+ magnesium+ iron

SPECIFIC HEALTH BENEFITS Cancer Fighting Foods: ALL FRUITS AND VEGETABLES – PREFERABLY ORGANIC Heart Health: Olive oil, avocados, nuts, sardines, onions, all fruits and veggies Immunity: garlic, honey, yogurt, onions Metabolism: beans, legumes, lean protein, yogurt, whole grains Mood Boosters: Chicken, Turkey, Tuna, Eggs (organic when possible) Digestion: chili peppers, ginger, mint, pineapple, yogurt Skin: Berries, olive oil, salmon, walnuts

Bones: nuts, seeds, leafy greens, yogurt ICHAELS M POWER PAIRS

ILLIAN Better vision: Peanut Butter + Berries = Vitamin E + Vitamin C

K, J Combo Idea: Peanut Butter sandwich on whole grain toast w/sliced strawberries BOO K More energy: Spinach + Oranges = Iron + Vitamin C OO C Combo Idea: Spinach salad with orange slices

Heart health: Brussel sprouts + Nuts = Vitamin K + Healthy Fat ETABOLISM

M Combo Idea: Sauté brussels sprouts, sprinkle with slivered almonds OUR

Y Glowing skin: Carrots + Avocado = Beta Carotene + Vitamin A + Fat Combo Idea: Carrots dipped in guacamole ASTER M

HE Strong immune system: Whole Grain + Onions = Zinc + Sulfur (anti-oxidant) T Combo Idea: Brown rice + caramelized onions FROM

DAPTED A 62 UNDERSTANDING FOOD LABELS

1. NEVER BELIEVE THE CLAIMS ON THE 120th of an ounce — far less than most people FRONT OF THE BOX. could, or would, spray on a pan with even just What many think are health claims are actu- one squirt. ally just marketing pitches and advertisements. And government approved claims, like “low-fat” 4. CHECK THE AMOUNT OF SERVINGS and “light,” often don’t tell you the whole story. PER PACKAGE. These products may be high in fat as well as Decades ago, many products were in fact single sugar, salt, and/or calories. servings. A bottle of cola was one serving. One small candy bar was one serving. Today, many “Light” ice cream, for example, may still pack in products are “super sized” and contain multiple 4 to 5 grams of fat per serving. And “light” and servings. A 20-ounce bottle of soda contains 2.5 “regular” varieties of ice cream may not differ servings, at 110 calories each. Now, in the real much calorically. world, who’s going to drink just one serving of Never evaluate a product based on one item, that bottle? Is it any surprise that many of us such as its fat, cholesterol, sugar, carbohy- are super sized ourselves? drate, or salt content. Attempting to cash in on the latest diet or nutrition craze, many compa- 5. CHECK THE CALORIES PER SERVING. nies promote their products based on a single All too many people think the “110 calories” item despite other unhealthy aspects. (Remem- posted on that 20-ounce bottle of cola means ber “fat-free” foods that were full of sugar and they’re drinking 110 calories. Hardly. You’ve got calories?) To be truly healthy, a product must to multiply the 110 calories by the total number pass several criteria. of servings, 2.5, to realize that you’re actually downing a whopping 275 calories. Don’t get too 2. ALWAYS READ THE NUTRITION FACTS comfortable with “0s” either. Because some LABEL AND THE INGREDIENT LIST. manufacturers use ridiculously small serv- They contain information that can really help ing sizes (remember that 120th of an ounce of you determine how healthy a food is. Crackers, cooking spray?) and because the FDA states for example, may advertise on the front of the that manufacturers can “round down” to zero, box that they’re “trans fat free,” but in the in- some products advertised as calorie-free or fat- gredient list you may find fats, like palm oil and free are not. If you eat multiple servings — if, coconut oil, that are just as artery-clogging as say, you coat an entire skillet with oil spray — the trans fats they replaced. you may be tallying up quite a few calories.

(Tips 3 through 7 show you how to read the Nu- 6. CHECK THE CALORIES FROM FAT. trition Facts label.) It’s on the Nutrition Facts label. Unfortunately, it doesn’t tell you “percent of calories from fat,”

K, MS, RD 3. CHECK THE SERVING SIZE. which is how all health guidelines direct us to

OVIC Though the government standardized most limit fat. You’ve got to do a little math. Divide the N serving sizes years ago, many products still number of calories from fat by the total calo- EFF

J post unrealistically small sizes. A serving of oil ries. (If the serving’s 150 calories, 50 of which spray, for instance, is .25 grams. That’s about

FROM are fat, your product is 33 percent calories from

DAPTED A 63 fat.) If division trips you up, go by grams. Use line may start getting out of line. All oils, even this easy rule. If a product has 2 grams of fat “good” oils, are dense with calories. or less per 100 calories, its fat content is within these guidelines for processed foods: the fat, 9. CHECK THE SUGAR. per serving, is 20 percent or less of total calo- Limit caloric sweeteners. Watch out for sug- ries. You don’t have to be a mathematician to ars and other caloric sweeteners that don’t say realize that 4 grams of fat per 100 calories is “sugar” but in fact are, such as corn syrup, rice double the fat recommended. Don’t be fooled and maple syrup, molasses, honey, malted bar- by claims like “99 percent fat-free” soup or “2 ley, barley malt, or any term that ends in “ol,” percent fat” milk. They’re based on percent of such as sorbitol or maltitol, or “ose,” such as weight, not percent of calories. So that can of dextrose or fructose. Try to limit all these add- 99 percent fat-free soup may actually have 77 ed, refined, concentrated sugars to no more percent of its calories from fat, or more. And 2 than 5 percent of total calories (essentially, no percent fat milk actually has about 34 percent of more than 2 tablespoons daily for most folks). total calories from fat; 1 percent milk has about Don’t be concerned about naturally occurring 23 percent calories from fat. sugars in fruit and some nonfat dairy products. However, on the Nutrition Facts label, added 7. CHECK THE SODIUM. sugars and naturally occurring sugars are all Don’t bother with the percentage of Daily Value lumped together as “sugar.” Your best bet: (DV) of sodium. Don’t bother with Daily Value Look at the ingredient list. Try to avoid foods percentages, period. They’re based on gov- with added, refined caloric sweeteners in the ernment standards, which are generally not first three to five ingredients. Because ingre- the healthiest guidelines to strive for. Instead, dients are listed in descending order of weight, look at the number of milligrams of sodium the the lower down the label you find added sugars, serving contains. A great rule of thumb: Limit the better. the sodium in milligrams to no more than the number of calories in each serving. Your daily 10. MAKE SURE THAT ANY GRAIN IS goal: less than 1,500mg of sodium. WHOLE GRAIN. Many bread and pasta products claim to be (Tips 8, 9, and 10 show you how to read the in- whole wheat, but the first ingredient in the in- gredient list.) gredient list is often wheat flour, which sounds healthy, but it’s really refined flour. Further 8. CHECK THE TYPES OF FAT. down the list will be whole-wheat flour or bran. Make sure there are no saturated fats, hydroge- Scout out products that contain only whole nated fats, or tropical oils in the ingredient list, grains. Also look for at least 3 grams of fiber including lard, butter, coconut, cocoa butter, per serving, which often ensures the product is palm oils, shortening, margarine, chocolate, mostly, if not all, whole grain. and whole and part-skim dairy products. Poly- unsaturated fats (like safflower, soybean, corn, If the product sounds too good to be true, it may and sesame) and monounsaturated fats (such be. Thousands of new products come out every as olive and canola) are less harmful and would year, many trying to cash in on the latest diet be acceptable, but make sure the percentage craze. As we’ve seen with the low-carb craze, of calories from fat are still in line — 20 per- many may not be carefully regulated (if at all). cent calories from fat or less — or your waist- In 2001 the Florida FDA evaluated 67 diet prod-

64 ucts and found all 67 were inaccurately labeled; they contained more sugar and carbs than their labels stated. And recently, consumer labora- tories evaluated 30 low-carb nutrition bars and found that 60 percent were inaccurately labeled. Most had more carbs, sugars, and salt than their labels claimed.

During your first few trips to the market, give yourself extra time to evaluate products. You’ll soon speed up! Once you’ve found products that you enjoy and that meet these healthy guide- lines, shopping becomes quick and easy. Your health is worth it!

Remember, WHOLE, natural, unadulterated foods, not packaged and manufactured foods, are those foods that pack the nutrient punch. Even when you pick from the “acceptable” pro- cessed foods, it should be only a minor part of your diet.

65 ONLINE FOOD RESOURCES

Check out YouTube for cooking tutorials and how-to videos, i.e. how to make bread.

Whole Foods: http://www.wholefoodsmarket.com/whole-foods-market?utm_referrer=

Smitten Kitchen: http://www.smittenkitchen.com

Epicurious: http://www.epicurious.com ohsheglows: http://ohsheglows.com/

Mark Bittman: http://markbittman.com

Serious Eats: http://seriouseats.com

The Pioneer Woman Cooks!: http://www.thepioneerwoman.com/cooking/

In Jennie’s Kitchen: http://www.injennieskitchen.com/

CHOW: http://www.chow.com

Gluten-Free Girl and the Chef: http://glutenfreegirl.com

Martha Stewart Food: http://marthastewart.com/food

Food52: http://food52.com

66 RESOURCE GUIDE

WEBSITES www.eatwild.com – Source for free-range meats and poultry www.farmtotable.org – Where to buy products from local farms www.nofany.org – NY chapter of Northeast Organic Farming Assoc www.smallplanetinstitute.org – Fosters democracy through lens of food and hunger www.sustainabletable.org – Educates consumers on food related issues www.rocnetwork.org/join – helping form sustainable food systems www.foodpolitics.com – Marion Nestle’s blog www.realtimefarms.com – connects consumers with source of produce for restaurants and other food vendors

BOOKS Eat Here: Homegrown Pleasures in a Global Supermarket – Brian Halweil Chew on This – Eric Schlosser The Omnivore’s Dilemma – Michael Pollan Food Rules – Michael Pollan In Defense of Food – Michael Pollan Food Politics – Marion Nestle What to Eat - Marion Nestle Generation Extra Large – Tartamella, Herscher & Woolston Food Fight – Dr. Kelly Brownell The Way We Eat and Why Our Food Choices Matter – Peter Singer & Jim Mason Food, Inc: Mendel to Monsanto – Peter Pringle The Promises and Perils of the Biotech Harvest – Peter Pringle Raising Less Corn, More Hell – George Pyle The End of Overeating – David Kessler Mindful Eating – Brian Wansink Consuming Kids – Susan Linn Eat to Live - Joel Furhman The China Study – Dr. Colin Powell Prevent and Reverse Heart Disease – Dr. Caldwell Esselstyn

67 FILMS Food, Inc. An Inconvenient Truth Fresh The Future of Food FoodFight Our Daily Bread Fast Food Nation King Corn Vanishing Bees Killer at Large Forks Over Knives What’s On Your Plate? Food Matters All Jacked Up Dive

68 S.M.R.T. GOALS

SPECIFIC I.E. EAT BETTER VS. EAT MORE VEGETABLES

MEASURABLE I.E. MORE VS. HOW MANY MORE PER DAY

REALISTIC I.E. 5 VS. 1 MORE / DAY THAN NOW

TIME-BOUND WHEN WILL I STOP, EVALUATE, & CREATE NEW GOALS

69 WEEKLY FOOD JOURNAL

WHAT DID YOU EAT? MOOD 30 MINUTES AFTER EATING?

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WHAT DID YOU EAT? MOOD 30 MINUTES AFTER EATING?

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LUNCH Y A SNACK D ES DINNER U T

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WHAT DID YOU EAT? MOOD 30 MINUTES AFTER EATING?

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70 WHAT DID YOU EAT? MOOD 30 MINUTES AFTER EATING?

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WHAT DID YOU EAT? MOOD 30 MINUTES AFTER EATING?

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LUNCH

Y SNACK A D DINNER FRI

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WHAT DID YOU EAT? MOOD 30 MINUTES AFTER EATING?

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71 WHAT DID YOU EAT? MOOD 30 MINUTES AFTER EATING?

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72 MEAL PLANNING CHART

BREAKFAST LUNCH DINNER

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TUESDAY

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