EAT: Feed Your Body and Starve the Fat - Softcover

Smith M.D., Ian K.

Softcover

ISBN 10: 1250004284 ISBN 13: 9781250004284

Publisher: St. Martin's Griffin, 2011

Synopsis

Diets are made to go "on" and "off" of, and if you're like most people―who want to be fit, lean, alert and healthy―you don't want to diet. You want to eat naturally and normally, in a way that helps you have the body and lifestyle you deserve to enjoy. In EAT, Dr. Ian Smith has created a flexible and intelligent plan that you can follow every day, in every situation―eating out, working late, traveling, cooking for the holidays―and that will urge your body to perform at its peak. You'll drop any excess pounds you need to lose. You won't worry about what you "can" and "can't" eat, but will listen to yourself and eat smart.

Dr. Ian's Ten Simple Rules for Good Eating tell you what the experts know. They include:

--Follow the Rainbow: if you eat color, you're getting vitamins and minerals in the right package
--Carb Heaven: don't ban carbohydrates―or any nutrient group!
--Size Matters: how to portion, and secret calories you don't know about
--You are What You Drink: the miracle liquid and drinks that can wash out good eating

EAT is not about denial. It's about permission....to live, to fuel your strong body, to eat!

About this title

About the Author:

Ian K. Smith, M.D. is the #1 New York Times bestselling author of SHRED, SUPER SHRED, THE SHRED POWER CLEANSE and other top-selling titles. He has created two national health initiatives--the 50 Million Pound Challenge and the Makeover Mile―and has served two terms on the President’s Council on Fitness, Sports, and Nutrition. A graduate of Harvard, Columbia, and the University of Chicago’s Pritzker School of Medicine, Smith is an avid fitness enthusiast and sportsman.

Excerpt. © Reprinted by permission. All rights reserved.:

1Follow the Rainbow
· Getting the Most Nutritional Bang for Your Buck· The Power List: Fruits and Veggies You Must Have· Colors Pack a Powerful Punch· Antioxidants to the Rescue· Fruits United for Weight Loss
Nature has made it easy for us to remember which foods provide the greatest nutritional punch. Think of the colors of the rainbow. It’s that simple. Colorful foods are literally packed with all kinds of vitamins, minerals, and other nutrients that provide us with nutritional reinforcements to not only maintain the body’s healthy status, but to fight off diseases that threaten our health. Fruits and vegetables are our greatest sources of health-promoting nutrients; however, we Americans largely ignore these critical natural health resources. A report by the Centers for Disease Control and Prevention (CDC) has shown that only 32.6 percent of American adults eat fruit two or more times a day. When it comes to vegetables, things are even worse. Only 27.2 percent of adults eat vegetables three or more times per day.1Beyond vitamins and minerals, colorful fruits and vegetables are full of phytochemicals and antioxidants, two groups of disease-fighting, health-promoting compounds. Phytochemicals are natural compounds in plant food that work with nutrients and dietary fiber to protect against disease. Antioxidants are food compounds that neutralize or inactivate free radicals. These free radicals attack the body’s cells and contribute to a variety of conditions including cancer, heart disease, and aging. Thankfully, there are lots of great-tasting fruits and vegetables that contain antioxidants and help reduce our risk for certain diseases. Loading up on antioxidant-rich foods is extremely important.The benefits of a plant-based diet are abundantly available and clear. Several researchers have studied the eating and lifestyle habits of numerous populations around the world. They looked particularly carefully at the eating behaviors of those who lived the longest and had the best health. They found one critical component all of them shared: their diets were high in fruits, vegetables, and legumes and low in red meat. The CDC buttressed this research with a report that showed Americans who ate a more plant-based diet also had the lowest Body Mass Index (BMI), which meant a reduced risk of the many health problems associated with being overweight.Let’s be clear. Eating a healthier diet does not mean you have to go to the other extreme and become a vegetarian. There is a very comfortable middle ground that can be achieved by eating more fruits and vegetables and also choosing more poultry and fish, and making red meat an occasional meal. To better understand how to choose the best fruits and vegetables to give you the advantage you’re looking for, you need to understand just a few basics.Nutrient DensityYou don’t have to become a medical doctor or registered dietician—or even visit one—to know how to make smart food choices. The relatively new concept of “nutrient density,” or “nutrient richness,” is easy to understand and can immediately improve the quality of your life. Nutrient density refers to the amount of nutrients contained within a given volume of food. Foods that are high in nutrients and low in calories are considered “nutrient dense.” Foods that have few nutrients and are high in calories are considered to be “nutrient poor.” By simply making sure that 75 percent of what you eat is nutrient dense, you will see dramatic physical changes as well as an almost immediate energy boost.You can also look specifically at the density of one nutrient. Let’s say you feel a cold coming on and you’re interested in boosting your intake of vitamin C. You would look for foods that are nutrient dense in vitamin C. Bell peppers have 174 milligrams of vitamin C per cup and only 25 calories. But fried onion rings contain less than 1 milligram of vitamin C per cup and have 200 calories. The recommended daily value intake of vitamin C is 60 milligrams. That means it would take only a third of a cup of bell peppers to meet that requirement and only a little more than 8 calories to go along with it. However, it would take more than 15,000 calories of fried onion rings to meet the recommended 60 milligrams of vitamin C. The bell peppers are nutrient dense and the onion rings are nutrient poor.You’re between meals and your stomach is growling for a snack. You have a choice: go to the vending machine and get a shiny red apple, or pluck a glazed doughnut from a box that someone has conveniently brought to your office and left out for everyone. It’s common knowledge that the apple is the healthier choice, but why? Apples are chock-full of vitamins, fiber, and phytonutrients that will keep you healthy. Doughnuts have almost no nutritional value whatsoever. An apple answers a craving not just with lots of healthy nutrients, but on only 80 calories. The doughnut, however, is not only bare of nutrients, but it will also load 200 calories into your system. The apple is nutrient dense and the doughnut is nutrient poor.To make it easy for you to make the best food choices, here’s a list of the most nutrient-dense fruits and vegetables.Nutrient-Dense FruitsApplesOrangesApricotsPapayaAvocadosPearsBananasPineappleBlueberriesPlumsCranberriesPrunesFigsRaisinsGrapefruitRaspberriesGrapesStrawberriesKiwiTomatoesLemonsWatermelonNutrient-Dense VegetablesAsparagusLeeksBell peppersMustard greensBroccoliOnionsCabbageSpinachCarrotsSquashCelerySweet potatoesEggplantTurnip greensGreen beansYour Daily Fruit Consumption RecommendationFor many years, the U.S. Department of Agriculture (USDA) has made recommendations concerning the major categories of food products and how much of them we should consume to maintain a healthy diet. The USDA food pyramid, established in 1992 but based on repeatedly modified versions of the 1917 food guide, has been the official guide to achieving this objective. Most people know this pyramid exists, but few really know what it says and even fewer actually follow its recommendations. In 2010, the USDA modified the pyramid so that it’s easier to understand and more relevant to today’s way of living. Below is the new recommendation for daily fruit intake.Daily Fruit Intake RecommendationChildren2–3 years old1 cup4–8 years old1–1.5 cupsGirls9–13 years old1.5 cups14–18 years old1.5 cupsBoys9–13 years old1.5 cups14–18 years old2 cupsWomen19–30 years old2 cups31–50 years old1.5 cups51+ years old1.5 cupsMen19–30 years old2 cups31–50 years old2 cups51+ years old2 cupsThese amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.Source: USDA, www.mypyramid.govThe USDA offers even more guidance in reaching your fruit consumption goals: 1 cup from the fruit group can be 1 cup of fruit, 1 cup of 100 percent fruit juice, or ½ cup of dried fruit. Below are a few examples of what would constitute a cup of fruit.Amount That Counts as 1 Cup of FruitApple½ large (3.25" diameter)1 small (2.5" diameter)1 cup sliced or chopped, raw or cookedApplesauce1 cupBanana1 largeCantaloupe1 cup diced or melon ballsDried fruit (raisins, prunes, etc.)½ cup dried fruit100% fruit juice (orange, apple, grape, grapefruit, etc.)1 cupGrapefruit1 medium (4" diameter)1 cup sectionsGrapes1 cup whole or cut up (32 seedless)Orange1 large (3" diameter) or 1 cup sectionsPeach1 large (2¾” diameter)1 cup sliced or diced, raw, cooked, or canned, drained2 halves cannedPear1 medium1 cup sliced or diced, raw, cooked, or canned, drainedPineapple1 cup chunks, sliced or crushed, raw, cooked or canned, drainedPlum1 cup sliced, raw or cooked3 medium or 2 large plumsStrawberries8 largeYour Daily Vegetable Consumption RecommendationIt’s not an earth-shattering revelation that we should eat vegetables every day. But even with years of national headlines and health campaigns to encourage Americans to eat more veggies, we have been falling down on the job. In fact, according to a recent report from the CDC, only 26 percent of adults eat vegetables three or more times a day. This is less than we were eating ten years ago. The health benefits of a plant-based diet have been well documented, yet Americans still turn to meat and fried foods first. According to the USDA, Americans eat more than 220 pounds of meat per year per person, an astounding doubling of the global average. And our carnivorous habits have gotten worse: meat consumption has increased more than 50 percent since 1950.So how many vegetables should we eat? The USDA has modified its recommendations and created a simple chart to follow.Daily Vegetable Intake RecommendationChildren2–3 years old1 cup4–8 years old1.5 cupsGirls9–13 years old2 cups14–18 years old2.5 cupsBoys9–13 years old2.5 cups14–18 years old3 cupsWomen19–30 years old2.5 cups31–50 years old2.5 cups51+ years old2 cupsMen19–30 years old3 cups31–50 years old3 cups51+ years old2.5 cupsThese amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.Source: USDA, www.mypyramid.govSo what counts as a cup of vegetables? According to the USDA, 1 cup of raw or cooked vegetables, 1 cup of vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. Here are some other examples of what serves as a cup of vegetables.Amount That Counts as 1 Cup of VegetablesBean sprouts1 cup cookedBroccoli1 cup chopped or florets3 spears 5" long, raw or cookedCabbage, green1 cup, chopped or shredded, raw or cookedCarrots1 cup strips, slices, or chopped2 medium carrots1 cup baby carrots (about 12)Cauliflower1 cup pieces of florets, raw or cookedCelery1 cup, diced or sliced, raw or cooked2 large stalks (11" to 17" long)Corn, yellow or white1 cup1 large ear (8–9 inches)Cucumbers1 cup raw, sliced or choppedDry beans and peas (black, garbanzo, kidney, pinto, soy, split peas, black-eyed peas)1 cup whole or mashed, cookedGreen or red peppers1 cup chopped, raw or cooked1 large pepper (3" diameter, 3¾" long)Green or wax beans1 cup cookedGreen peas1 cupGreens (collards, mustard greens, turnip greens, kale)1 cup cookedLettuce, iceberg or head2 cups raw, shredded, or choppedMushrooms1 cup raw or cookedOnions1 cup chopped, raw or cookedRaw leafy greens: spinach, romaine, watercress, dark green leafy lettuce2 cups rawSpinach1 cup cooked2 cups rawSummer squash or Zucchini1 cup cooked, sliced or dicedSweet potato1 large baked (2 ¼" or more diameter)1 cup sliced or mashed, cookedTomatoes1 large raw whole (3")1 cup chopped or sliced, raw, canned, or cookedWinter squash (acorn, butternut, hubbard)1 cup cubed, cookedThe Rainbow Breakdown of FoodsWhen it comes to choosing the healthiest foods, don’t clutter your mind with all of the technical nutritional jargon and scientific analyses. Leave that to the experts. Sometimes just keeping it simple can do the trick. Whether you’re ordering food at a restaurant or sitting down to eat at home, remember this: “Eat a rainbow and find a pot of health gold.” Go for the color and you can’t go wrong. Below you’ll find what each color group will give you and some examples that you should try.RedsThere are plenty of red fruits and vegetables that are easily accessible, tasty, inexpensive, and pack a powerful nutritional punch. Consuming these foods in abundance will only give you a kick in the right direction when it comes to loading up on vitamins, minerals, and other nutrients. The red coloring is due to natural pigments called “anthocyanins” and “lycopene.” Anthocyanins are typically found in strawberries, red raspberries, red grapes, red onions, and other red fruits and vegetables. They are strong antioxidants that protect our body’s cells from damage. Lycopene can be found in such foods as tomatoes, pink grapefruit, and watermelon. It’s best absorbed by the body when the food is cooked, such as the tomatoes in spaghetti sauce. Lycopene is believed to reduce the risk of several types of cancer, particularly prostate cancer. Choose from some examples of the red group below.The RedsBeetsRed applesCherriesRed bell peppersCranberriesRed cabbageGuavaRed grapesPapayaRhubarbPink grapefruitStrawberriesPomegranatesTomatoesRadishesWatermelonRaspberriesOranges/YellowsThese fruits and vegetables owe their alluring color to the natural plant pigments called “carotenoids.” The most common carotenoids in the North American diet are alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin, and lycopene. Beta-carotene gets the most attention and rightfully so. It is found in a variety of foods, including carrots, sweet potatoes, and pumpkins. The body converts beta-carotene into vitamin A, which helps form and maintain healthy teeth, skeletal and soft tissue, mucous membranes, and skin. It’s most famous for promoting good vision, which is why our parents always said, “Eat your carrots for healthy eyes.” The active form of vitamin A is called retinol and it produces the pigments in the retina of the eye.Carotenoids are believed to be good for your heart: studies have shown that people who consume a diet high in these foods had a much lower risk of heart attack and death compared to those who ate few carotenoid-containing foods. One study even showed that those who ate a diet high in carotenoid-rich vegetables were 43 percent less likely to develop age-related macular degeneration, a disorder that can lead to blindness. Below are some examples of the orange/yellow group.Orange/Yellow GroupApricotsPineappleCantaloupePlantainsCarrotsSquashCornSweet potatoesKumquatsTangerinesLemonsYellow pearsMangoYellow peppersOrangesYellow tomatoesPeachesYellow watermelonGreensRemember those elementary school science classes where you learned about chlorophyll and its important role in photosynthesis, where plants emit the critical oxygen we breathe? Well, it’s that same chlorophyll that gives green fruits and vegetables their color. Some members of the green group, such as spinach and other dark leafy greens, celery, cucumbers, green peppers, and peas, contain an important compound called lutein. It’s believed that lutein helps prevent eye diseases including age-related macular degeneration, cataracts, and retinitis pigmentosa. While more studies need to be conducted to confirm its other benefits, many scientists believe it can help prevent colon cancer, breast cancer, type 2 diabetes, and heart disease. Below is a list of some examples from this group.Green GroupArtichokeGreen onionsAsparagusHoneydew melonBok choyKaleBroccoliKiwiBrussels sproutsLimeCabbageOkraCeleryRomaine lettuceCollard greensSpinachCucumbersTurnip greensGreen bell pepperZucchini

Members of this group also contain a group of antioxidants called indoles, which are believed to help protect against some types ...

About this edition

• Publisher: St. Martin's Griffin
• Publication date: 2011
• ISBN 10: 1250004284
• ISBN 13: 9781250004284
• Binding: Paperback
• Edition number: 1
• Number of pages: 224