| |
|
| CHAPTER 1 |
|
| THE FOOD-HEALTH CONNECTION |
15 |
| SOME FREAKY FACTS |
18 |
| YOUR INTERNAL PHYSICIAN |
24 |
| BOTTOM LINE SECRETS |
25 |
| |
|
| CHAPTER 2 |
|
| THE NUTRITIONAL VOID |
28 |
| JUNK FOOD & THE NUTRITIONAL VOID |
28 |
| FACTORY FOOD & THE NUTRITIONAL VOID |
29 |
| ADDITIVES & THE NUTRITIONAL VOID |
33 |
| FRESH FOODS & THE NUTRITIONAL VOID |
33 |
| SOIL & THE NUTRITIONAL VOID |
35 |
| SUPPLEMENTS & THE NUTRITIONAL VOID |
38 |
| BOTTOM LINE SECRETS |
44 |
| |
|
| CHAPTER 3 |
|
| THE HUMAN CELL |
47 |
| INSIDE YOUR CELL |
48 |
| DNA (DEOXYRIBONUCLEIC ACID) |
49 |
| THE HUMAN GENOME PROJECT |
51 |
| THE SUPPLEMENTS SECRET YOU NEED TO KNOW |
52 |
| ORGANELLES |
53 |
| MITOCHONDRIA |
54 |
| THE GOLGI APPARATUS |
55 |
| ORGANELLES AND YOUR NUTRITIONAL STATUS |
55 |
| THE CELL’S MEMBRANE |
56 |
| PUTTING IT ALL TOGETHER |
58 |
| BOTTOM LINE SECRETS |
58 |
| |
|
| CHAPTER 4 |
|
| POWERFUL PROTEINS, ENERGIZED ENZYMES |
61 |
| MACRONUTRIENTS |
61 |
| POWERFUL PROTEINS |
62 |
| AMAZING AMINO ACIDS |
64 |
| SOURCES OF AMINO ACIDS |
66 |
| A PROTEIN SECRET |
67 |
| SHAKE IT UP |
68 |
| A SECRET FOR STUDENTS—AND OTHERS |
69 |
| HOW ENZYMES WORK |
71 |
| AN ENZYME HELPER: CO-ENZYME Q10 |
73 |
| BOTTOM LINE SECRETS |
75 |
| |
|
| CHAPTER 5 |
|
| CRAVING CARBOHYDRATES |
78 |
| TWO GROUPS OF CARBS |
79 |
| THE GLYCEMIC INDEX |
79 |
| NEW WAYS OF LOOKING AT CARBS |
81 |
| NON-STARCHY (FIBROUS) CARBS |
81 |
| STARCHY CARBS |
82 |
| SUGARY CARBS |
83 |
| SUCROSE |
85 |
| FRUCTOSE |
87 |
| PRO-BIOTICS: NATURAL IMMUNE SUPPORT |
88 |
| BOTTOM LINE SECRETS |
93 |
| |
|
| CHAPTER 6 |
|
| BAFFLED BY FATS |
96 |
| THE CASE AGAINST FATS |
96 |
| THE LANGUAGE OF FATS |
100 |
| DECODING FATS |
101 |
| SATURATED FATS |
101 |
| MONO-UNSATURATED FATS (MUFAS) |
102 |
| POLY-UNSATURATED FATS (PUFAS) |
103 |
| THE TESTIMONY |
104 |
| SATURATED FATS |
104 |
| MONO-UNSATURATED ACIDS (MUFAS) |
106 |
| POLY-UNSATURATED FATS (PUFAS) |
108 |
| TRANS-FATS |
109 |
| INTERESTERIFIED FATS (IE) |
111 |
| SUMMATION |
111 |
| THE VERDICT |
113 |
| BOTTOM LINE SECRETS |
114 |
| |
|
| CHAPTER 7 |
|
| INDISPENSABLE EFAS |
117 |
| HOW YOUR CELLS USE EFAS |
118 |
| NATIONAL FOOD GUIDES AND EFAS |
121 |
| TWO IMPORTANT EFAS |
122 |
| OMEGA-3 FATTY ACIDS |
122 |
| OMEGA-6 FATTY ACIDS |
124 |
| TWO IMPORTANT OMEGA-6S |
125 |
| WHAT ABOUT OMEGA-9? |
127 |
| EFAS & INFLAMMATION |
127 |
| EFAS & HEART DISEASE |
128 |
| EFAS & CANCER |
128 |
| EFAS & MENTAL DISORDERS |
128 |
| EFAS & AGING |
129 |
| EFAS & PREGNANCY |
129 |
| EFAS & STANDARDS OF PRODUCTION |
130 |
| BOTTOM LINE SECRETS |
130 |
| |
|
| CHAPTER 8 |
|
| VITAMINS FOR VITALITY |
133 |
| MICRONUTRIENTS |
133 |
| VITAMINS: A BRIEF HISTORY |
134 |
| FAT- AND WATER-SOLUBLE VITAMINS |
137 |
| THE ANTIOXIDANTS |
139 |
| VITAMIN A |
142 |
| VITAMIN E |
144 |
| BOTTOM LINE SECRETS |
145 |
| |
|
| CHAPTER 9 |
|
| MORE VITAMINS, MORE VITALITY |
148 |
| B VITAMINS & HEART DISEASE |
149 |
| B VITAMINS & CANCER |
150 |
| B VITAMINS & DIABETES |
151 |
| B VITAMINS & PSYCHIATRIC DISORDERS |
152 |
| B VITAMINS & AGE-RELATED DISEASES |
155 |
| B VITAMINS & BIRTH DEFECTS |
156 |
| B VITAMINS & CARPAL TUNNEL SYNDROME |
158 |
| RULES TO THRIVE BY |
159 |
| BOTTOM LINE SECRETS |
160 |
| |
|
| CHAPTER 10 |
|
| DO-IT-YOURSELF VITAMINS |
163 |
| VITAMIN D: THE SUNSHINE VITAMIN |
163 |
| VITAMIN K: KRITICAL FOR KLOTTING |
168 |
| BOTTOM LINE SECRETS |
170 |
| |
|
| CHAPTER 11 |
|
| MIGHTY MINERALS |
173 |
| THE MACRO-MINERALS |
174 |
| CALCIUM AND MAGNESIUM |
174 |
| PHOSPHORUS |
177 |
| SODIUM AND POTASSIUM |
178 |
| THE MICRO-MINERALS |
181 |
| CHROMIUM |
181 |
| COPPER |
182 |
| IODINE |
183 |
| IRON |
183 |
| MANGANESE |
185 |
| MOLYBDENUM |
186 |
| SELENIUM |
186 |
| ZINC |
187 |
| MINERALS & MUSCLES |
188 |
| MINERALS & CARDIOVASCULAR DISEASE |
189 |
| MINERALS & THE IMMUNE SYSTEM |
189 |
| MINERALS & BLOOD SUGAR |
190 |
| MINERALS & MENTAL HEALTH |
190 |
| MINERALS & ENDOCRINE HEALTH |
191 |
| BOTTOM LINE SECRETS |
191 |
| |
|
| CHAPTER 12 |
|
| PHENOMENOL PHYTONUTRIENTS |
194 |
| THE BEST OF NATURE |
196 |
| BIOFLAVONOIDS |
197 |
| EPIGALLOCATECHIN GALLATE (EGCG) |
198 |
| ELLAGIC ACID |
198 |
| QUERCETIN |
198 |
| HESPERIDIN |
199 |
| RUTIN |
199 |
| BENEFITS OF BIOFLAVONOIDS |
200 |
| CAROTENOIDS |
201 |
| BETA-CAROTENE |
201 |
| LYCOPENE |
202 |
| LUTEIN AND ZEAXANTHIN |
202 |
| BENEFITS OF CAROTENOIDS |
202 |
| SYNERGY |
204 |
| BIOAVAILABILITY |
204 |
| THE BEST OF SCIENCE |
206 |
| A BIG SECRET: PHARMACEUTICAL GMPS |
207 |
| ANOTHER BIG SECRET: ORAC SCORES |
208 |
| THE FREE RADICAL GANG |
209 |
| BOTTOM LINE SECRETS |
211 |
| |
|
| CHAPTER 13 |
|
| HOW TO FIND TOTALLY TERRIFIC SUPPLEMENTS |
214 |
| A REVIEW |
214 |
| SO WHERE DO YOU START? |
215 |
| STEP 1: BUILD A NUTRITIONAL FOUNDATION |
216 |
| FIND A TOTALLY TERRIFIC MULTI-SUPPLEMENT |
216 |
| FIND TOTALLY TERRIFIC ESSENTIAL FATTY ACIDS |
217 |
| FIND SUPPLEMENTS THAT FEATURE PHYTONUTRIENTS |
218 |
| STEP 2: KNOW YOURSELF |
219 |
| WOMEN |
219 |
| MEN |
220 |
| SENIORS |
220 |
| YOUTH |
221 |
| CHILDREN |
222 |
| FREQUENTLY USED SUPPLEMENTS |
222 |
| STEP 3: DETERMINE GENETIC PREDISPOSITION |
224 |
| STEP 4: IDENTIFY THE TOTALLY TERRIFIC BRANDS |
225 |
| TEN TOTALLY TERRIFIC QUESTIONS |
226 |
| BOTTOM LINE SECRETS |
231 |
| |
|
| YOU’RE DONE! NOW WHAT? |
233 |
| TEN TOTALLY TERRIFIC QUESTIONS |
234 |
| A FINAL WORD |
235 |
| REFERENCES |
236 |
| INDEX |
250 |
