General Overview
Chapter 1 The Basics – Defining “Food”
Chapter 2 Lite on White – What’s Wrong with White?
Chapter 3 Weight Control – Healthy Weight Loss
Chapter 4 Vegetarianism – To “V” or not to “V”
Chapter 5 Sweets – Be Discreet
Chapter 6 Athletes and your Coaches
Chapter 7 Party Time!
Chapter 8 Dorm Food and Poor Food
Chapter 9 Okay, So What Should I Eat? Variations on a Theme
Chapter 10 The Wrap Up - Supplements and Organics General
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Overview: Go lite on white and be discreet with sweets.
If I could summarize my entire approach to good health and healthy weight management in one sentence, there it is. Of course, if it were that simple, it wouldn't take an entire book to explain. It’s not that complicated either as you’ll soon find out. You are exposed to so much non-food that you have a hard time distinguishing between what is and what is not actual food. Eating real food - rather than processed “foods” - will satisfy your body’s need for nutrients and result in decreased cravings.
Chapter 1 – The Basics – Defining “Food”
In this chapter, you'll learn basic information on nutrition and how it relates to health, looking good and feeling energized. You'll recognize the typical diet and conflicting information received via the media. You'll learn to distinguish between food and non-food - what to eat and what to avoid. Food is not made! Food is grown. Food is raised. Food is prepared. In this chapter, you'll get an overview of the “studies” and what they mean. And how the food industry is a trillion dollar industry spending considerable advertising money to influence your eating and drinking choices.
Chapter 2 – Lite on White – What’s Wrong with White?
The purpose of this chapter is to help you distinguish between processed and unprocessed foods – real and unreal. Why some white is bad and why not all white is bad. For instance, white potatoes are white straight from the ground. They do not undergo a transition that removes their nutrients and bleaches them to make them white. Conversely, white rice and white flour have had most of their natural nutrients removed in the process of becoming white. You'll find the hidden whites such as “enriched wheat flour”, “organic wheat flour” soy, rice, oat and other flours that show up on nutrition labels. You'll learn why these low nutrient, low fiber “foods” are unhealthful and are contributing to countless diseases and obesity. You'll learn why pasta, bagels and pretzels, although low in fat and therefore considered by some as healthy food choices, are basically devoid of nutrients and should be avoided. You'll find flour in general is next to sugar in its lack of natural nutrients and recommend it be consumed in limited quantities.
Chapter 3 – Weight Control – Healthy Weight Management
This chapter is extremely important. You'll read a few statistics about overweight young adults and why it is so important to get your weight under control now. You'll learn that there are healthy ways of being thin and unhealthy ways of being thin. There are healthy ways of being heavier and unhealthy ways of being heavy. You'll find out how to take control of your own destiny and not be a victim to genetic makeup. There are reasons teens and twenties are interested in weight loss but you'll also touch upon heart disease, cancer and diabetes - just enough to know it is an issue, while acknowledging that it is not most important to you at this stage in your life. You'll learn about self image and how being healthy and thin has nothing to do with your value as a person, “society’s standards of beauty” or trying to look a certain way. It’s about looking and feeling your personal best.
Chapter 4 – Vegetarianism – To “V” or not to “V”
Vegetarianism is a huge issue with many young adults. Some of you are experimenting with it due to social, health or religious issues. The intent for this chapter is not to convince you to become a vegetarian. Rather, to help you learn the healthy way to do it, if that is your choice. Too many individuals give up meat only to consume too much dairy. Or they give up meat and dairy and replace it with pasta and bread. You'll learn why that is not a substitute and how to do it healthfully. There is a case for a vegetarian life style as it relates to overall health and longevity, and I'll recommend further reading if you're interested.
Chapter 5 – Sweets – Be Discreet
I’m not going to try to persuade anyone to give up sweets! Very few individuals can pull that off! Rather, you'll find a case for limiting sweets and suggestions for more healthful alternatives. In this chapter, you'll learn why too many sweets are bad and identify unapparent sweets, which you may not have been considered – such as mocha lattes or fruit drinks. You'll learn about the toll they take on your health – especially soda pop. You'll also learn about the adverse effects of artificial sweeteners and how they make you crave more sweets. You'll find healthier choices and learn about redefining your tastes buds so you don't crave sweets. You'll find more healthful sweet choices for the times when cravings overwhelm you - for instance why ice cream is better than cake or cookies and eating chocolate covered fruits or nuts in place of candy.
Chapter 6 – Athletes and your Coaches
It’s hard for a student athlete to tell your coach you know more about healthy nutrition than the coach! This chapter goes over specific nutritional needs of various athletes. It addresses the misconception that athletes need additional protein and outline how “carbo loading” before the big game should not come from white pasta and breads. There are so many real foods that are full of nutrients and fiber as well as carbs for energy required for keeping up the stamina. This chapter spells that out. It also includes a sample letter to give your coach if it becomes an issue. Many coaches may have had a health class with a chapter on nutrition and which becomes the basis for their recommendations – or mandates! It’s important for students to believe that what you’re doing is best for your body as well as athletic performance.
Chapter 7 - Party Time! Plan your Splurges
No, I’m not going to be an old prude and suggest giving up the party scene! I'll suggest the healthier party foods and drink choices. You'll learn about planned splurges in addition to healthy alternatives – which party foods to enjoy and which to avoid. There is a section on alcoholic beverages and outline the caloric content of the various popular drinks. This section is subtitled “For those of legal age” so it doesn't promote underage drinking for teens. It is just as important to know that a glass of wine has 80 calories compared to 250 to 300 calories in a margarita as it is to know the differences in caloric content of foods. You'll also learn how the various mixers impact the caloric content. In other words, a “Jack and Coke” is going to have about 250 calories compared to a “scotch and water with about 120. There's a bit about the caloric content of alcohol compared to protein, carbohydrates and fats, which distinguishes between alcohol calories and “other” in a drink. For example, a glass of wine may be 13 – 15 % alcohol, but not all of the 80 calories are alcohol calories. Few books on nutrition make that distinction.
Chapter 8 – Dorm Food or Poor Food
In this chapter I acknowledge the difficulties you students may have making healthy choices in the cafeterias and dorms. It is equally difficult for young people starting out in their careers to buy and consume healthy foods. You may have young families and cannot be solely interested in your own health and well being. You may have spouses or roommates who share in meal planning and preparation and may not be concerned about health. Having acknowledged that, however, I'll challenge you to make the commitment and effort to find the healthful choices. I give you guidelines to help you in that endeavor. You'll learn how to make healthy food economically by making frozen foods your friends. You'll find specific examples of eating out and what choices can be made in different circumstances. You'll see how eating health giving foods and drinks is as important as making the choice to not smoke.
Chapter 9 – Okay, So What Should I Eat? Variations on a Theme
Although you won't find a recipe section in this book, many people have requested suggestions for sample meal plans and menus. There are sample meal plans for various situations such as leisurely days off versus rushed work or school days. You'll find suggestions on how to incorporate more veggies and fruits into your daily diet. There are ideas to revise favorite recipes to make them more healthful. You'll find a few examples including one of my favorite oatmeal pancake recipes and learn how to make it with eggs and milk or vegan. You'll find samples of soups, stews and salads as ways of incorporating a lot of vegetables and making them ahead of time for quick meals during the hectic week. Quick meals do not have to be “fast food”.
Chapter 10 – The Wrap Up – Supplements and Organics
In the wrap up chapter, I briefly discuss nutritional supplements and indicate times they may be important. You'll find that taking vitamins is no substitute for getting nutrients from food. You'll read about the nutrient enhanced beverages currently flooding the market and why they’re a bad idea. You'll learn the benefits of organically grown foods and dairy products - and the benefits to the environment as well as health. There is value in shopping at local farmers markets when available. Benefits of healthy eating and drinking for current and future impact are summarized for you.
