CHAPTER 7. PERFECT ROTATION

Turner-McGrievy, Gabrielle M., et al. “Effects of a Low-Fat Vegan Diet and a Step II Diet on Macro- and Micronutrient Intakes in Overweight Postmenopausal Women.” Nutrition 20 (2004): 738-46.

THE NUMBERS ADD UP FOR YOU

Fuhrman, Joel. Eat to Live. Boston: Little, Brown and Company, 2003

VEGETABLES: NO CONTROVERSY HERE

Barclay, Laurie, and Charles Vega. High Vegetable Intake Linked to Lower Risk for BPH. 20 Feb. 2007. 21 Feb. 2007 <http://www.medscape.com/viewarticle/552407_print>.

Hodge, Allison M., et al. “Dietary Patterns and Diabetes Incidence in the Melbourne Collaborative Cohort Study.” Am J Epidemiol 165 (2007): 603-10.

Morris, MC. “Associations of Vegetable and Fruit Consumption with Age-Related Cognitive Change.” Neurology 67 (2006): 1370-376.

Tongzhang, Zheng, et al. “Diet and Nutrient Intakes and Risk of Non-Hodgkin’s Lymphoma in Connecticut Women.” Am J Epidemiology 159 (2004): 454-66.

FRUIT: WHY HUMANS HAVE COLOR VISION

Barclay, Laurie. Fruit and Vegetable Intake Promotes Weight Loss by Reducing Dietary Energy Density. 22 June 2007. Web. 25 June 2007. <http://www.medscape.com/viewarticle/558708_print>.

Casagrande, Sarah Stark, et al. “Have Americans Increased Their Fruit and Vegetable Intake?” Am J Prev Med 32 (2007): 257-63.

Collins, Karen. Apples Pack a Big Antioxidant Punch. 19 Jan. 2007. 22 Jan. 2007 <http://www.msnbc.msn.com/id/16678580/>.

Craig, Winston J. Phytochemicals: Guardians of Our Health. 4 July 2009 <http://www.vegetariannutrition.net/articles/phytochemicals-guardians-of-our-health.php>.

Davis, Jaimie, Valerie A. Hodges, and Beth Gilham. “Normal-Weight Adults Consume More Fiber and Fruit Than Their Age- and Height-Matched Overweight/Obese Counterparts.” J Am Diet Assoc 106 (2006): 833-40.

Edelson, Ed. Nitrates May Explain Success of Blood-Pressure Diet. 27 Dec. 2006. 29 Dec. 2006 <http://www.healthday.com/printer.asp?AID=600484>.

Feeding Minds: The Impact of Food on Mental Health. Rep. 2006. Mental Health Foundation. <www.mentalhealth.org.uk>.

Fuhrman, Joel. Eat to Live. Boston: Little, Brown and Company, 2003

Kaumudi, JJ, et al. “The effect of fruit and vegetable intake on risk for coronary heart disease.” Ann Intern Med 134 (2001): 1106-114.

Key, Timothy, et al. “Dietary habits and mortality in 11000 vegetarians and health conscious people: results of a 17 year follow up.” BMJ 313 (1996): 775-79.

Ledikwe, Jenny H., et al. “Dietary Energy Density is Associated with Energy Intake and Weight Status in US Adults.” Am J Clin Nutr 83 (2006): 1362-368.

Liu, Rui Hai. “Health Benefits of Fruit and Vegetables are from Additive and Synergistic Combinations of Phytochemicals.” Am J Clin Nutr 78 (2003): 517S-20S.

Meyskens, Jr, Frank L., and Eva Szabo. “Diet and Cancer: The Disconnect between Epidemiology and Randomized Clinical Trials.” Cancer Epidemiol Biomarkers Prev 14 (2005): 1366-369.

Plant Life. Time-Life, USA, 1993.

Prynne, Celia J., et al. “Fruit and Vegetable Intakes and Bone Mineral Status: A Cross-Sectional Study in 5 Age and Sex Cohorts.” Am J Clin Nutr 83 (2006): 1420-428.

BEANS, PEAS AND POTATOES: THAT SATISFIED FEELING

Adebamowo, Clement A., et al. “Dietary Flavonols and Flavonal-Rich Foods Intake and the Risk of Breast Cancer.” Int J Cancer 114 (2005): 628-33.

Anderson, James W., BM Smith, and CS Washnock. “Cardiovascular and renal benefits of dry bean and soybean intake.” Am J Clin Nutr 70 suppl (1999): 464S-74S.

Anderson, James W., and Amy W. Major. “Pulses and Lipaemia, Short- and Long-term Effect: Potential in the Prevention of Cardiovascular Disease.” Brit J Nutr 88 (2002): S263-271.

Barclay, Laurie, and Charles Vega. High Vegetable Intake Linked to Lower Risk for BPH. 20 Feb. 2007. 21 Feb. 2007 <http://www.medscape.com/viewarticle/552407_print>.

Barnard, Neal D. Dr. Neal Barnard’s Program for Reversing Diabetes. New York: Rodale Inc., 2007.

Blackberry, I., et al. “Legumes: the most important dietary predictor of survival in older people of different ethnicities.” Asia Pac J Clin Nutr 13 suppl (2004): S126.

Fox, Brian A., and Allan G. Cameron. Food Science, Nutrition, and Health. Arnold, London, 1995.

Fuhrman, Joel. Eat to Live. Boston: Little, Brown and Company, 2003

Leterme, Pascal. “Recommendations by Health Organizations for Pulse Consumption.” Brit J Nutr 88 (2002): S239-242.

Lopez de Romana, Guillermo, et al. “Fasting and Prostprandial Plasma Free Amino Acids of Infants and Children Consuming Exclusively Potato Protein.” J Nutr 111 (1981): 1766-771.

McDougall, John. “How to Help the Volume Eater-The Person with a Binge Eating Disorder.” McDougall Newsletter Oct. 2005.

McDougall, John, and Mary McDougall. “Mary’s Mini-McDougall Diet.” McDougall Newsletter June 2006.

McDougall, John. “International Year of the Potato.” McDougall Newsletter May 2008.

Messina, Mark J. “Legumes and soybeans: overview of their nutritional profiles and health effects.” Am J Clin Nutr 70 suppl (1999): 439S-50S.

Rosell, Magdalena S., et al. “Soy intake and blood cholesterol concentrations: a cross-sectional study of 1033 pre- and postmenopausal women in te Oxford arm of the European Prospective Investigation into Cancer and Nutrition.” Am J Clin Nutr 80 (2004): 1391-396.

WHOLE GRAINS: NOW YOU ARE REALLY FULL

Behall, Kay M., Daniel J. Scholfield, and Judith Hallfrisch. “Whole-Grain Diets Reduce Blood Pressure in Mildly Hypercholesterolemic Men and Women.” J Am Diet Assoc 106 (2006): 1445-449.

De Munter, Jeroen SL, et al. “Whole Grain, Bran, and Germ Intake and Risk of Type 2 Diabetes: A Prospective Cohort Study and Systematic Review.” PLoS Medicine 4 (2007): 1385-395.

Fox, Brian A., and Allan G. Cameron. Food Science, Nutrition, and Health. Arnold, London, 1995.

Fung, Teresa T., and Et al. “Whole-grain intake and the risk of type 2 diabetes: a prospective study in men.” Am J Clin Nutr 76 (2002): 535-40.

Juntunen, Katri S., et al. “Postprandial glucose, insulin, and incretin responses to grain products in healthy subjects.” Am J Clin Nutr 75 (2002): 254-62.

Koh-Banerjee, Pauline, and Eric B. Rimm. “Whole Grain Consumption and Weight Gain: A Review of the Epidemiological Evidence, Potential Mechanisms and Opportunites for Future Research.” Proceedings of the Nutrition Society 62 (2003): 25-29.

Kushi, Lawrence H., Katie A. Meyer, and David R. Jacobs. “Cereals, legumes, and chronic disease risk reduction: evidence from epidemiological studies.” Am J Clin Nutr 70 suppl (1999): 451S-58S.

Liu, Simin, et al. “Is intake of breakfast cereals related to total and cause-specific mortality in men?” Am J Clin Nutr 77 (2003): 594-99.

Liu, Simin, et al. “Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women.” Am J Clin Nutr 78 (2003): 920-27.

McDougall, John. “For the Love of Grains.” McDougall Newsletter Jan. 2008.

Mellen, Philip B., et al. “Whole-Grain Intake and Carotid Artery Atherosclerosis in a Multiethnic Cohort: The Insulin Resistance Atherosclerosis Study.” Am J Clin Nutr 85 (2007): 1495-502.

Morrison, Joanne. Whole grains cut diabetes, heart disease risk-study. 7 Feb. 2006. 8 Feb. 2006 <http://news.yahoo.com/s/nm/20060207/hl_nm/wholegrains_dc>.

Pereira, Mark A., et al. “Effect of whole grains on insulin senesitivity in overweight hyperinsulinemic adults.” Am J Clin Nutr 75 (2002): 848-55.

Rauscher, Megan. High-fiber diet may slow atherosclerosis. 1 Sept. 2005. 2 Sept. 2005 <http://news.yahoo.com/20050901/hl_nm/diet_fibre_dc&printer=1>.

Steenhuysen, Julie. Whole Grain Cereals Cut Heart Failure Risk: Study. 22 Oct. 2007. 23 Oct. 2007 <http://news.yahoo.com/s/nm/20071022/hl_nm/heart_cereal>.

Steffen, Lyn M., et al. “Associations of whole-grain, refined-grain, and fruit and vegetable consumption with risks of all-cause motrality and incident coronary artery disease and ischemic stroke: the Atherosclerosis Risk in Communities (ARIC) study.” Am J Clin Nutr 78 (2003): 283-90.

Steffen, Lyn M., et al. “Whole Grain Intake is Associated with Lower Body Mass and Greater Insulin Sensitivity among Adolescents.” Am J Epidemiology 158 (2003): 243-50.

Study Confirms Heart Benefits of Whole Grains. 28 May 2007. 30 May 2007 <http://www/reuters.com/article/healthnews/IDUSPAR85967120070528>.

Wang, Lu, et al. “Whole- and Refined-Grain Intakes and the Risk of Hypertension in Women.” Am J Clin Nutr 86 (2007): 472-79.

Willett, Walter. “Convergence of philosophy and science: the Third International Congress on Vegetarian Nutrition.” Am J Clin Nutr 70 suppl (1999): 434S-38S.

NUTS AND SEEDS: NUTRIENT PACKED CRUNCH

Cortes, Berenice. “Acute Effects of High-Fat Meals Enriched with Walnuts or Olive Oil on Postprandial Endothelial Function.” J Am Coll Cardiol 48 (2006): 1666-671.

Fraser, Gary E. Diet, Life Expectancy, and Chronic Disease: Studies of Seventh-day Adventists and Other Vegetarians. New York: Oxford University Press, 2003.

Hughes, Sue. Walnuts Protect Arteries from Effects of Fatty Foods. 10 Oct. 2006. 10 Oct. 2006 <http://www.medscape.com/viewarticle/545790_print>.

“Nuts May Help Prevent Diabetes, Study of 83,000 Women Shows.” New York Times 27Nov. 2002.

PARSLEY: MORE FOR YOU THAN GARNISH

Hemphill, Ian, and Lynne Cobiac. “The Historical and Cultural Use of Herbs and Spices.” Med Journal Australia 185 (2006): S5.

Lampe, Johanna W. “Spicing Up a Vegetarian Diet: Chemoprotective Effects of Phytochemicals.” Am J Clin Nutr 78 (2003): 579S-83S.

Tapsell, Linda C. “Summary.” Med Journal Australia 185 (2006): S4.

DARK CHOCOLATE: THUMBS UP

Villarreal, Francisco. Cocoa Flavanols: Nutraceuticals with Promising Pharmacological Properties. 2009. 14 Apr. 2009 <http://www.medscape.com/viewarticle/590371_print>.

EAT YOUR CALORIES, DON’T DRINK THEM

De Mejia, Elvira, et al. “Bioactive Components of Tea: Cancer, Inflammation and Behavior.” Brain Behav. Immun. Doi: 10.1016/j.bbi.2009.02.013 (2009).

World Cancer Research Fund and American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. Rep. Washington DC: AICR, 2007.

NOT PART OF THE PERFECT FORMULA DIET

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SUPPLEMENTING THE PERFECT FORMULA?

Johnson, Carla K. Antioxidants Don’t Help You Live Longer. 27 Feb. 2007. 27 Feb. 2007 <http://news.yahoo.com/s/ap/20070227/ap_on_he_me_/diet_antioxidant_vitamins>.

Meyskens, Jr, Frank L., and Eva Szabo. “Diet and Cancer: The Disconnect between Epidemiology and Randomized Clinical Trials.” Cancer Epidemiol Biomarkers Prev 14 (2005): 1366-369.

Study: Vitamins Tied to Prostate Cancer. 15 May 2007. 15 May 2007 <http://news.yahoo.com/s/ap/20070515/ap_on_he_me/vitamins_prostate>

World Cancer Research Fund and American Institute for Cancer Research. Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective. Rep. Washington DC: AICR, 2007.

TWO NUTRIENTS NOT FROM PLANTS

Dwyer, Johanna. “Convergence of plant-rich and plant-only diets.” Am J Clin Nutr 70 (1999): 620S-22S.

TROUBLESHOOTING: YOU CAN DO IT!

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THE STORY CONDENSED

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