Foodist Read online

  dried vs. canned, 220, 220n

  for foodist’s pantry, 129

  gas and, 125, 218, 219, 220, 225, 226

  Heirloom Bean Salad with Winter Vegetables, 221

  Super Simple Beans, 219

  beets, 62, 72, 293–96

  Roasted Beets with Fresh Mint and Chèvre, 294–95

  behavioral change, 38, 46–49, 49n, 51, 94, 95, 102–4, 106, 153, 158, 304–5. See also habits

  Benedict, Jeff, 306

  Bernstein, Al, 185

  Biggest Loser, The (TV show), 107

  Billings, Josh, 209

  Birke, Patrick, 106–7, 202

  Blink (Gladwell), 166

  bread, 74, 76–78, 267

  breakfast, 8, 42, 108, 209, 210–11, 213, 215

  broccoli, 238, 240

  brussels sprouts, 28, 167

  Pan-Roasted Brussels Sprouts with Bacon, 167–68

  buddy system, 258–59

  Burke, Edmund, 303

  Burnett, Mark, 149

  caffeine, 181, 216–17

  calcium, 74–75

  Calvin and Hobbes, 149

  Campbell, T. Colin, 57

  cancer, 72, 73–74, 75, 82–83, 82n, 188

  capers, 134

  capsaicin, 132

  Carlson, Richard, 245

  carrots, 72

  Cato the Elder, 15

  Cauliflower, Roasted Curried, 237–38

  celiac disease, 192

  Chandon, Pierre, 92–93

  chard, 240

  cheese, 72, 74–75, 78, 78n

  American, avoiding, 275

  hard cheeses, 72, 75, 133

  in place of dessert, 274–75

  Roasted Beets with Fresh Mint and Chèvre, 294–95

  chicken, 241

  Simple Roast Chicken, 104–5

  Child, Julia, 3

  chilies, dried, 132

  coconut milk, 132, 195

  coffee, 72, 86, 181, 216–17

  Coleman, Ornette, 31

  Community Supported Agriculture (CSA), 106–7, 141

  condiments, 137

  Confucius, 91, 207

  cooking, 115–27, 202, 204, 309

  batch cooking, 125, 126–27, 129–30, 218, 220, 222, 231, 234

  cost savings, 137, 212, 215

  8 reasons awesome girls should learn to cook, 214–15

  8 reasons regular guys should learn to cook, 212–13

  essential gear, 121–26, 222n

  home court recipes, 233, 236, 238, 240–41

  10 reasons you hate to cook (and what to do about them), 117–19

  weight loss and, 116, 119–20, 209–43

  counterconditioning, 44–45

  counterregulatory eating, 19

  Craig, Daniel, 115

  cravings, 9, 37, 101, 152n, 241, 250–51

  offsetting, 74, 191, 194, 251

  dairy products, 66, 74–75, 78, 192–93, 193n, 225. See also cheese

  elimination of, 190, 192–93, 225

  milk substitutes, 194–95

  dashi, 131–32

  Davis, Miles, 158

  DeGeneres, Ellen, 173

  Dekker, Thomas, 115

  delicata squash, 242

  Roasted Delicata Squash, 242–43

  desserts, 108, 241–42, 271, 274–75

  diabetes, 17, 82, 82n, 187, 188, 189, 216, 249, 296

  digestive problems, 223–26

  gas, 125, 218, 219, 220, 225

  dinner, 109, 158, 229–35. See also meals

  foodist’s plate as guide for, 229, 230

  home court recipes, 233–41

  shopping for, 229–30, 231

  diseases of civilization, 188, 248–49

  du Deffand, Madame Marie, 89

  Duhigg, Charles, 45–46, 47, 99–101

  Dweck, Carol, 26–27

  eating strategies, 40–44, 151–52, 158

  chewing, 42, 55, 149, 153, 154, 158

  eating slowly, 40, 150–58

  18 tips to eat more slowly and mindfully, 154–58

  motivation for change, 46–48

  10 simple ways to eat less without noticing, 41–43

  eggs, 60, 71, 86, 136, 213, 228, 228n, 233

  elimination diet, 190

  Eliot, T. S., 245

  Eng’s Principle, 31

  environmental pollutants, 54, 68

  Estabrook, Barry, 306

  exercise, 5, 22, 160, 173–83, 202

  activity trackers, 109, 109n, 178n, 256

  calories burned by, 253

  cardio, 8, 176, 178, 179

  high-intensity interval training, 195

  motivation for, 176, 181–83, 299–300

  NEAT, 109, 174–78, 179, 196

  pedaling machine, 177

  personal trainers, 181

  recalibration and, 195–96

  standing or treadmill desks and, 177

  strength training, 8, 176, 178–79, 181

  Systrom, Sweeney, and, 253, 254–57

  10 tips for starting and sticking with exercise, 180–81

  farro, 130, 222, 226

  fast food, 86, 151–52, 212, 224, 291

  Fast Food Nation (Schlosser), 309

  fats, dietary, 59, 68, 146n

  omega-3 fatty acids, 62, 66

  polyunsaturated, 68, 68n

  saturated, 67, 70, 75, 186

  fermented foods, 70, 74, 78n, 224

  Ferriss, Timothy, 71, 260

  Fieri, Guy, 213

  fish and seafood, 62–66, 70, 73, 86, 241

  basic guidelines and choosing, 63–65

  oils, 66, 66n

  servings per week, 64, 66, 108

  Fisher, M. F. K., 307

  fish sauce, 131

  Fitbit, 109n

  Fletcher, Horace, 154

  Foley, E., 259–60

  folic acid, 71, 194

  Folks, This Ain’t Normal (Salatin), 305

  Food, Inc. (film), 24, 309

  food choices, 53–87, 158–59

  avoiding processed foods, 82–83, 84, 87

  cheese, 72, 74–75, 78

  dairy products, 66

  excess of any one food, 58

  fish and seafood, 62–66

  5 things to consider before eating something naughty, 160–61

  meats, 66, 67–69, 69n

  occasional treats, 33, 37, 79–80, 86–87, 110, 160–61, 197, 265, 278

  Pollan’s advice, 83

  refined starches and sugars, 56–57, 82

  superfood illusion, 57–61

  top 10 most overrated health foods, 59–61

  top 10 most underrated health foods, 70–72

  vegetables, 56, 56n, 87

  what to avoid, 78–83

  whole grains, 66, 69, 73–74

  food culture, 8, 22, 150, 308

  food industry, 12, 20–21, 53, 69, 76–78

  foodist, 9–10, 172, 276n, 280–81

  breakfast and, 210–11, 213

  eating real food, 12, 53–87

  elitist vs., 309–10

  healthstyle and, 31–51

  mindful eating, 149–72

  monitoring food intake, 91–113

  power of habit and, 202

  resilience of, 199–202

  response to junk food, 246–47

  sample journal, 96–98

  social aspects of, 279–301

  foodist’s journal, 92–98, 92n, 206

  foodist’s pantry, 127–37

  foodist’s plate, 84–86, 87, 229, 230

  food sensitivities or intolerance, 186, 191n, 192, 193, 225

  4-Hour Body, The (Ferriss), 71

  4-Hour Chef, The (Ferriss), 260

  Foxtail Farms, 141

  friends and family, 279–301, 307–8

  dealing with children, 287–90

  explaining food choices, 280–87, 286n

  family habits, helping change, 290–301

  language to describe real food, 286

  tactics to deflect naysayers, 282–84

/>   fruit juices, 61

  fruits, 138–39, 141, 191, 194, 225, 235–36, 241, 251

  garlic, 135

  Sautéed Kale with Pistachios and Garlic, 239–40

  “Gateway Vegetables” (Roberge), 163–65

  Gazzaley, Adam, 200, 201–2

  GeeksDreamGirl.com, 259

  Gladwell, Malcolm, 166

  gluten, 60, 131, 191n, 192, 225

  GMOs, 142, 195

  goals, 10, 13, 14, 27, 32, 38, 45, 49–50

  engineering environment and, 40–43

  examining purpose of, 23, 28, 51

  for exercise program, 182

  habits and reaching, 11, 16, 33–34, 39

  motivation for, 48–51, 303–12

  10 simple goals to get you started eating healthy, 108–9

  weight-loss, 6, 10, 15, 19, 22, 38

  Goethe, Johann Wolfgang von, 209

  grains, processed, 186, 187, 188–89

  elimination of, 189, 190, 192, 225

  grains, whole, 61, 66, 69, 73–74, 222

  for foodist’s pantry, 129–30

  freezing cooked, 222, 226

  greens (green leafy vegetables), 61, 108

  Guyenet, Stephan, 187

  habits, 8, 10, 23, 28, 33–34, 38–39, 40, 49, 91, 110, 202, 211

  breaking habits, 44–46, 101–2

  building habits, 38–39

  choosing habits, 48–51

  cues for, 39, 40, 43–46, 48, 49, 91, 93, 98–99

  Eng’s Principle, 31

  family and, 290–301

  fast eating habit, breaking, 152–58

  Golden Rule of Habit Change, 45–46

  home court habits, 203–4, 203n, 210

  identifying rewards, 99–101

  mindful eating as, 153, 158, 161–62

  motivation for change, 303–12

  order of habits to change, 106–10

  plate, glass, or utensil size and, 40, 41

  reinforcement for new, 46–48

  reprogramming habits, 102–6

  weight loss and, 21, 24–25, 29, 33–34

  Hackett, Buddy, 279

  hazelnuts, toasting, 167

  healthstyle, 31–51, 95

  buddy system, 258–59

  for children, 287–90

  diet vs., 31–32

  eating for pleasure and, 34–37

  engineering environment for, 40, 43–44

  evolution of, 205–6

  exercise and, 173–83

  food choices and, 35–36, 37, 63–87

  getting started, 112–13

  habits and, 33–39, 48–51, 101–10

  maintenance, 198–99

  monitoring food intake and, 91–100

  at the office, 245–64

  recalibrating your body, 189, 190–96

  10 simple goals to get you started eating healthy, 108–9

  10 simple ways to eat less without noticing, 41–43

  heart disease, 17, 68, 71, 72, 75, 136, 188, 193

  Heath, Dan and Chip, 38, 40, 48

  hemp milk, 194–95

  herbs, fresh, 136, 235

  Hoff, Benjamin, 91

  homeostasis, 200, 200n, 202

  hunger and appetite

  blood sugar and, 18–19

  for decadent or emotional foods, 158–59

  eating quickly and, 151

  insulin, leptin, and ghrelin and, 187–88

  lack of, for breakfast, 216

  satiety and satiety cues, 19–20, 24, 151, 151n, 187

  snacks and, 158, 250

  hyperglycemia, 189

  hypertension, 188, 217, 296, 297

  In Defense of Food (Pollan), 7, 53, 83

  indulgences, occasional, 28

  industrial farming, 139, 142, 162, 167, 306–7, 309, 310, 310n

  Instagram, 252, 254

  insulin resistance, 18, 186, 194, 197, 249

  overcoming, 188–89, 190–96

  insulin sensitivity, 18, 187, 188–89, 190–96, 197, 216

  iodine, 71, 128

  iron, 69, 71, 73

  Jung, Carl, 91

  junk food, 57, 245, 246–47

  kale, 238

  Sautéed Kale with Pistachios and Garlic, 239–40

  Kelly, Walt, 303

  kimchi, 70

  kitchen equipment, 121–27

  cutting boards, 122–23, 122n

  food storage set, 127

  hand or immersion blender, 126, 126n

  knives, 121–22, 121n

  pan sets and other pans, 123–25, 124n

  pressure or slow cooker, 125, 126

  strainer or colander, 123

  utensils, 124

  Landen, Jeremy, 187

  Lebowitz, Fran, 53

  lectins, 73–74

  lemons, 134, 135–36

  lentils, 8, 71, 74, 86, 87, 129, 137, 143, 194, 213, 218, 221–22

  lima beans, 62

  limes, 135–36

  localharvest.org, 141

  lunch

  at the office, 109, 110, 245–64

  suggestions for, 228–29, 228n

  mackerel, 64

  Mad magazine, 53

  margarine, 60

  Marketing Nutrition (Wansink), 281, 284

  McLaughlin, Mignon, 265

  Mead, Nicole, 36–37

  meals. See also restaurant meals

  dimming the lights during, 40, 158

  eating at a table, 40, 157

  18 tips to eat more slowly and mindfully, 154–58

  family and, 307

  glycemic load (GL), 189

  meat, 3, 66, 67–69, 186

  cured, traditional methods, 83

  dark and organ, 70

  grilled, for salad, 233

  pastured, 86

  processed, 68, 82–83, 82n

  saturated fat from, 186

  serving size, 69n

  meat substitutes, 60

  metabolic syndrome, 17–18, 75, 188

  metabolism

  breakfast and, 211

  dieting and slowing of, 198, 201

  factors in, 55, 55n

  insulin resistance and, 186, 249

  returning to normal, 188–89

  set point, 198–99

  micronutrients, 55, 58

  mindful eating, 22–23, 95, 149–172, 197

  breaking the fast eating habit, 152–58

  18 tips to eat more slowly and mindfully, 154–58

  restaurant meals and, 273

  Mindless Eating (Wansink), 40, 281

  mindset, 26–27, 50–51

  Mindset (Dweck), 26–27

  mint: Roasted Beets with Fresh Mint and Chèvre, 294–95

  mobile apps, 93, 111n

  monitoring food intake, 91–113, 206

  identifying rewards, 99–101

  journaling, 92–98

  looking for triggers, 98–99

  mobile apps for, 93

  sample foodist’s journal, 96–98

  taking inventory, 101–2

  weighing yourself and, 110–12

  Monterey Bay Aquarium’s lists, 64, 65

  muesli, 103, 211

  mushrooms, 72, 132–33

  NEAT, 109, 174–78, 179, 196

  niacin, 69

  Nike+ FuelBand, 109n, 256

  Norris, Kathleen, 115

  nuts, 130, 158, 232

  Pan-Roasted Brussels Sprouts with Bacon, 167–68

  Sautéed Kale with Pistachios and Garlic, 239–40

  toasting, 167

  oats, 192n, 194

  obesity, 140, 152, 187

  oligosaccharides, 219, 220, 223, 225, 226

  olive oil, 68, 127

  olives, 134

  omega-3 fatty acids, 62, 66, 66n, 68

  Omnivore’s Dilemma, The (Pollan), 5, 24, 309

  onions, small, 135

  organic foods, 18, 87, 137, 138, 142, 147, 195, 264, 286, 307, 309, 310

  osteoporosis, 75

  overeating, 149–52

  oysters, 7
0, 73

  padróns, 292

  Painter, James, 151

  parsley, 136

  pasta, servings per week, 74

  Patrick, Vanessa, 36–37, 247

  Pavarotti, Luciano, 265

  pepper (peppercorns), 128

  phytic acid, 73–74

  picky eaters, 171

  foodists vs., 172

  food texture and, 167–72

  “Gateway Vegetables” story, 163–65

  taste and, 162–67

  pistachio nuts: Sautéed Kale with Pistachios and Garlic, 239–40

  plastic items, 222

  bisphenol A (BPA) in, 130

  bowls, 123

  cutting boards, 122, 122n

  storage containers, 127, 222n

  Pleasure, Samuel, 35n

  Poisoned (Benedict), 306

  Pollan, Michael, 5, 7, 12, 24, 53, 83, 309

  portion size, 9, 22, 41, 74, 92–93, 95, 151–52, 157

  meats, 69n

  plate, glass, or utensil size and, 40, 41

  restaurant meals, 266–67

  Portion Size Me (film), 151–52

  potassium, 297

  potatoes, 72, 274

  Power of Habit, The (Duhigg, Charles), 45

  prediabetes, 188, 296

  probiotics, 224

  processed foods, 56–57, 68, 83, 84, 87

  diabetes and, 249, 296

  diseases of civilization and, 248–49

  meats, 68, 82–83, 82n

  salt intake and, 127, 297–98

  processed foods (continued)

  soy in, 59–60

  sugar in, 79, 80, 187

  weight gain and, 7, 249

  quinoa, 130, 194, 222, 226, 233

  Mexican-Style Quinoa Salad, 262

  radishes, 72

  recalibration, 190–96

  restaurant meals, 156, 202, 265–78

  alcohol and calories, 268, 271

  bread basket and, 267

  chain restaurants, 276

  desserts, 271

  diner’s dilemma, 266–68, 271–72

  eating at home vs., 119–20

  8 tips for drinking less without your friends knowing, 269–71

  foodist friendly, 146–47, 264, 271–72

  indulgences and, 272, 273, 276, 278

  menu-speak and code words, 276–78

  ordering healthier dishes, 272–73

  portion size, 266–67

  “splitsies,” 273

  10 simple substitutions for making restaurant foods healthier, 274–75

  weight gain and, 209–10, 265

  rice, 130, 194, 222, 232, 275

  balls, freezing, 222, 226

  cooking, 227–28

  Roberge, Cheryl-Ann, 163–65

  Salad Club, 259–60

  salads

  dressings, 61, 213, 221, 273, 275

  Heirloom Bean Salad with Winter Vegetables, 221

  Mexican-Style Quinoa Salad, 262

  restaurant meals and, 274

  10 ways to make your salad more satisfying, 232–33