 |
 |
 |
Macrobiotics For Dummies by Verne Varona
|
|
|
|
This item ships for Free, Lower 48 States Only.
No rating yet... Be the first to rate this product!
|
 |
PRODUCT
DESCRIPTION Macrobiotics For Dummies by Verne Varona |
| |
|
The definitive guide to incorporating a macrobiotic diet into your daily life Do you want to make the most of macrobiotics? This practical guide uses a body, mind, and spirit approach to introduce you to the basics of this popular diet. You'll see how to use macrobiotic principles to enhance your health and happiness; prepare the right foods to increase your energy and fight off disease; and make lifestyle changes to support your new way of eating. - Begin on the path to healthy living — understand the science behind macrobiotics and how to apply the principles to your daily life
Heal the macrobiotic way — discover the foods and nutrients that influence good health and heal common diseases Plan for successful, non-stressful change — create a macro-friendly kitchen, shop smart, and introduce new foods to the family diet Make marvelous macrobiotic meals — prepare delicious, easy-to-follow recipes from breakfast to dessert and plan your weekly menu Take it on the road — make healthy restaurant choices Round out your macrobiotic lifestyle — get tips for exercise, creating a more nourishing environment, and developing a self-healing personality Open the book and find: - The basics of macrobiotic nutrition
How to marshal your body, mind, and spirit to renew your health Ten tips for prompt, permanent weight loss Practical ways to eliminate cravings for unhealthy food More than 50 healthy, tasty recipes Time-saving cooking techniques Tips on managing your blood sugar with macrobiotic foods The right tools and equipment to stock a healthy kitchen A sample macrobiotic menu ISBN: 978-0-470-40138-5 Paperback 384 pages May 2009 Verne Varona is one of the most energetic and dynamic health educators in the country. A nationally sought-after speaker, Varona has authored articles for natural publications such as Natural Health, Alternative Healing, Macrobiotics Today, and Healthy Body & Fitness, and is also the author of the bestselling Nature's Cancer-Fighting Foods. Contents at a Glance
Introduction ................................................................ 1
Part I: Getting Started with Macrobiotics ...................... 7
Chapter 1: Choosing the Macrobiotic Path to Healthy Living .....................................9
Chapter 2: Applying Macrobiotic Principles to Your Daily Life .................................21
Chapter 3: Applying Macrobiotic Food Principles to Your Daily Diet ......................41
Chapter 4: Macro Boot Camp: Basic Training ..............................................................61
Chapter 5: Macro Boot Camp: Nutrition in a Nutshell ................................................79
Chapter 6: Whole Food Templates: Customizing Your Food Plan...........................113
Part II: Healing the Macrobiotic Way ....................... 133
Chapter 7: Laying the Groundwork for Macrobiotic Healing ...................................135
Chapter 8: Macrobiotic Healing from the Inside Out ................................................149
Chapter 9: Healing Common Diseases and Conditions Macrobiotically ................167
Chapter 10: The Ultimate Recipe for Self-Healing ......................................................193
Part III: Planning and Preparing Your
Macrobiotic Adventure ............................................. 209
Chapter 11: Transforming Your Current Lifestyle into a Macrobiotic One ............211
Chapter 12: Setting up and Stocking Your Macro-Friendly Kitchen ........................221
Chapter 13: Cooking Tips for Macrobiotic Newbies..................................................233
Part IV: Morning to Evening Recipes:
Your Dietary Path to Wellness .................................. 245
Chapter 14: Best Breakfasts and Lip-Smacking Lunches .........................................247
Chapter 15: Appealing Appetizers to Divine Dinner Recipes ...................................273
Chapter 16: Delectable Desserts and Beverages .......................................................303
Chapter 17: Making Healthy Restaurant Choices ......................................................321
Part V: The Part of Tens ........................................... 327
Chapter 18: Ten Sure-Fire Ways to Handle Your Sweet Tooth ................................329
Chapter 19: Ten Tips for Prompt and Permanent Weight Loss ...............................333
COPYRIGHTED MATERIAL
Part VI: Appendixes ................................................. 339
Appendix A: Sample Menu for One Week ...................................................................341
Appendix B: Macrobiotic Pioneers ..............................................................................345
Index ...................................................................... 351
Table of Contents
Introduction ................................................................. 1
About This Book ..............................................................................................2
Conventions Used in This Book .....................................................................3
What You’re Not to Read ................................................................................3
Foolish Assumptions .......................................................................................3
How This Book Is Organized ..........................................................................4
Part I: Getting Started with Macrobiotics ...........................................4
Part II: Healing the Macrobiotic Way ...................................................4
Part III: Planning and Preparing Your Macrobiotic Adventure ........5
Part IV: Morning to Evening Recipes: Your Dietary
Path to Wellness .................................................................................5
Part V: The Part of Tens ........................................................................5
Part VI: Appendixes ...............................................................................5
Icons Used in This Book .................................................................................5
Where to Go from Here ...................................................................................6
Part I: Getting Started with Macrobiotics ....................... 7
Chapter 1: Choosing the Macrobiotic Path to Healthy Living . . . . . . . . 9
Defining Macrobiotics .....................................................................................9
The Heart of Macrobiotics: Nourishing Body, Mind, and Spirit ..............11
How eating well can bring balance ....................................................12
How the mind and spirit contribute to good health .......................13
Demystifying Macrobiotics: Updating Macrobiotics
for Modern Times ......................................................................................13
Setting the record straight on macrobiotic falsehoods ..................14
Examining our dietary fall from grace ...............................................16
The benefits of macrobiotic eating ....................................................20
Chapter 2: Applying Macrobiotic Principles to Your Daily Life . . . . . 21
Understanding Universal Macrobiotic Life Principles ..............................22
The Principle of Opposites: Everything exists in opposition .........22
The Principle of Change: Everything changes! .................................25
The Principle of Cycles: All beginnings have endings .....................26
The Principle of Non-Identity: Nothing is identical .........................26
The Principle of Front and Back: Every front has a back ...............27
Macrobiotic Principles of Awareness .........................................................28
The Principle of Abundance: From one grain come
ten thousand .....................................................................................29
Mea culpa: My fault..............................................................................29
“Non credo”: Do not believe ...............................................................30
xii Macrobiotics For Dummies
Develop your intuition ........................................................................31
Cultivate active appreciation .............................................................32
Make friends everywhere....................................................................33
Respect your elders .............................................................................34
Be mindful of ecology ..........................................................................35
Practice economy of life: Vivero parvo .............................................36
Discover humor....................................................................................37
Practice self-reflection ........................................................................37
Perfect the art of living: “Welcome to the picnic” ...........................39
Chapter 3: Applying Macrobiotic Food Principles
to Your Daily Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
Seven Macrobiotic Food Principles .............................................................42
Principle, secondary, and pleasure foods ........................................42
Emphasize seasonal and local foods .................................................46
Be mindful of quantity and quality ....................................................47
Avoid dietary extremes .......................................................................47
Become a chewsy eater.......................................................................49
Vivre parvo: Take the minimum required ........................................50
Use the “power of five”........................................................................50
The Fermented Food Advantage .................................................................53
Miso .......................................................................................................54
Natural soy sauce ................................................................................55
Tofu ........................................................................................................56
Tempeh .................................................................................................56
Umeboshi plums ..................................................................................57
Sauerkraut .............................................................................................58
Vegetable pickles .................................................................................58
Chapter 4: Macro Boot Camp: Basic Training . . . . . . . . . . . . . . . . . . . . 61
The Seven Levels of Judgment .....................................................................61
Physical judgment ...............................................................................62
Sensory judgment ................................................................................62
Emotional judgment ............................................................................63
Intellectual judgment ...........................................................................63
Social judgment ....................................................................................63
Philosophical judgment ......................................................................64
All-embracing judgment ......................................................................64
Evaluating Your Health: 12 Barometers ......................................................64
Energy....................................................................................................64
Appetite .................................................................................................65
Bowel regularity ...................................................................................65
Good deep sleep ..................................................................................66
Emotional stability ...............................................................................66
Cravings ................................................................................................66
Table of Contents xiii
Physical flexibility ................................................................................67
Body pain ..............................................................................................67
Memory .................................................................................................67
Relationship harmony .........................................................................68
Sense of humor.....................................................................................68
Life passions .........................................................................................68
The Food-Blood Connection ........................................................................68
Stage 1: Mouth ......................................................................................69
Stage 2: Esophagus ..............................................................................69
Stage 3: Stomach ..................................................................................70
Stage 4: Digestive secretions ..............................................................70
Stage 5: Small intestine ........................................................................70
Stage 6: Large intestine .......................................................................71
Understanding the Acid and Alkaline Picture ............................................71
Choosing the right foods for good pH balance ................................73
Clearing up acid and alkaline myths .................................................76
Balancing your acid and alkaline chemistry ....................................77
Chapter 5: Macro Boot Camp: Nutrition in a Nutshell . . . . . . . . . . . . . 79
Getting Comfortable with Carbs: Overcoming Carbo-Phobia ..................79
Simple versus complex carbs .............................................................80
Discovering the benefits of whole grains..........................................82
Debunking the “grain is bad for you” myths ....................................83
Meet and greet some vegetables!.......................................................84
Fruits: The pleasure of sweet — at the right times .........................87
Sea vegetables: Kelp yourself grow healthy .....................................88
Figuring Your Body’s Protein Needs ...........................................................90
Why we need protein ..........................................................................90
You don’t have to eat meat to get protein ........................................91
How much protein do we need? ........................................................92
Problems with excess protein ............................................................93
Beans: A healthy, affordable protein choice ....................................95
Sensible Suggestions for Dietary Fat ...........................................................99
Getting to know your fats .................................................................100
Figuring your fat needs .....................................................................102
Eliminating or reducing fat cravings ...............................................103
Suggestions for Sea Salt, Supplements, Herbs .........................................105
The benefits of sea salt .....................................................................105
Selective supplement strategies ......................................................107
Healing with herbs .............................................................................110
Chapter 6: Whole Food Templates: Customizing Your Food Plan . . . 113
Designing a Macrobiotic Diet to Fit Your Needs and Lifestyle ..............113
First things first: Avoiding “no-no” foods and
changing some habits ....................................................................114
Transitioning from your old diet to a macro-healthy one ............116
Considering supplements as an aid in your dietary change ........118
Four Dietary Templates: Which One Is for You? .....................................119
The New Multicultural Macrobiotic Template ...............................120
The Convenience-Food Eater’s Template .......................................121
The Macrobiotic Weight-Loss Template .........................................122
The Healing Diet Template ...............................................................123
Looking at the dietary templates side by side ...............................125
You Are What You Absorb! ........................................................................127
Mastication made easy: Just chew it ...............................................128
Natural absorption support: Avoiding the ill winds
of digestive gas ...............................................................................131
Part II: Healing the Macrobiotic Way ........................ 133
Chapter 7: Laying the Groundwork for Macrobiotic Healing . . . . . . 135
Recovering Our Health: Recognizing the Stages of Illness .....................135
Stage 1: Fatigue ...................................................................................136
Stage 2: Pain and suffering ................................................................136
Stage 3: Blood disease .......................................................................137
Stage 4: Emotional conditions ..........................................................137
Stage 5: Organ disease.......................................................................138
Stage 6: Nervous disorders ...............................................................138
Stage 7: “Spiritual” disease ...............................................................138
Four Elements of Dietary Healing ..............................................................139
Improving nutritional health ............................................................139
Regulating blood sugar .....................................................................139
Fortifying immune function ..............................................................140
Strengthening your body’s detox ability ........................................140
Nourishing Yourself with Movement ........................................................141
Enjoying the benefits of regular movement ...................................141
Making the best exercise choices ....................................................143
Motivating yourself to exercise........................................................144
Becoming a Lymph-O-Maniac ....................................................................145
What the lymphatic system is and how it works ...........................145
How to improve your lymphatic health ..........................................146
Chapter 8: Macrobiotic Healing from the Inside Out . . . . . . . . . . . . . 149
Understanding the Limits of Symptomatic Medicine ..............................150
How the Modern Diet Causes Illness .........................................................151
Historical food patterns ....................................................................151
Excess, not deficiency, causes modern-day illness .......................153
Looking at Illness from a Macrobiotic Perspective .................................154
Understanding the physical process of illness ..............................155
Uncovering little-known inflammation sources .............................156
Halting and reversing inflammation ................................................158
Approaching immunity problems ....................................................159
xiv Macrobiotics For Dummies
Chapter 9: Healing Common Diseases and Conditions
Macrobiotically . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 167
General Macrobiotic Healing Strategies ...................................................168
Essential dietary healing strategies .................................................168
Essential non-dietary healing strategies .........................................169
Essential dietary practices ...............................................................170
Food “no-nos” .....................................................................................171
General supplement suggestions .....................................................171
Looking at Low Blood Sugar .......................................................................172
Understanding blood sugar ..............................................................173
Additional dietary healing strategies for low blood sugar ...........174
Additional non-dietary healing strategies for low
blood sugar .....................................................................................175
Additional practical dietary suggestions for low
blood sugar .....................................................................................175
Additional food “no-nos” for hypoglycemics .................................176
Diabetes: Trouble in Pancreas Land .........................................................176
How diabetes affects the body .........................................................177
Additional diabetic dietary healing strategies ...............................178
Additional non-dietary healing strategies for diabetes.................178
Additional diabetic dietary suggestions .........................................178
Additional food “no-nos” for diabetics............................................179
Diabetic supplement suggestions ....................................................180
Arthritis: Pain That Immobilizes ................................................................180
Additional dietary suggestions for arthritis ...................................181
Additional arthritis food “no-nos” ...................................................183
Arthritis supplement recommendations ........................................183
Digestive Disorders: When the Breakdown System Breaks Down ........183
Digestive disorder dietary healing strategies ................................186
Additional non-dietary healing strategies for digestive
disorders .........................................................................................186
Additional dietary suggestions for digestive disorders ................186
Additional food “no-no’s” when you have a digestive
disorder ...........................................................................................187
Digestive disorder supplement recommendations .......................188
Heart Disease: When Your Ticker Takes a Licking ..................................188
The role of nourishment on heart health .......................................189
Additional dietary suggestions for a healthy heart .......................191
Heart health supplement recommendations .................................192
Chapter 10: The Ultimate Recipe for Self-Healing . . . . . . . . . . . . . . . 193
Strive for a Meaningful Life .........................................................................194
Personal belief and the quest for meaning .....................................194
Your statement of purpose ...............................................................196
Improve Your Attitude: Establishing a Personal Philosophy ................197
Consume Balanced Nourishment ..............................................................198
Table of Contents xv
xvi Macrobiotics For Dummies
Live a Healthy Lifestyle ...............................................................................199
Making the most of your time ..........................................................199
Improving your life with healthy environments ............................200
Fostering creativity — a healthy lifestyle’s essential element .....201
Reduce Stress ...............................................................................................201
How stress is harmful ........................................................................202
Relieving stress ..................................................................................202
Develop a Sense of Humor ..........................................................................203
Make Friends and Find Love ......................................................................204
How love keeps you healthy .............................................................204
How buddies make us stronger .......................................................205
Seek Emotional Equilibrium .......................................................................205
Take Part in Physical Exercise ...................................................................206
Have Faith .....................................................................................................207
Part III: Planning and Preparing Your
Macrobiotic Adventure .............................................. 209
Chapter 11: Transforming Your Current Lifestyle
into a Macrobiotic One . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 211
Revamping Your Space with an Eye toward Macrobiotics ....................211
Making healthy home changes that matter ....................................212
Choosing nontoxic products for you and your home ...................212
Performing a personal space makeover .........................................214
Strengthening the Body You Live In ..........................................................215
Putting one foot in front of the other ..............................................216
Energizing acupuncture meridians with exercise .........................217
Relearning how to breathe ...............................................................219
Chapter 12: Setting up and Stocking Your
Macro-Friendly Kitchen . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 221
Organizing Your Kitchen ............................................................................221
Storing whole grains, vegetables, and condiments .......................222
Figuring out the utensils and small appliances you need ............222
Minding the materials and methods of your cooking tools .........223
Saying adios to plastics .....................................................................225
Stocking Your Kitchen ................................................................................226
Choosing bulk foods: Buy lots; save money ...................................226
Selecting condiments, oils, herbs, and spices ...............................227
Choosing a healthy water source ....................................................228
Gearing Up for Macro Shopping ................................................................229
Organizing meal plans .......................................................................230
Composing your shopping list .........................................................230
Detecting Harmful Ingredients on Labels .................................................231
Table of Contents xvii
Chapter 13: Cooking Tips for Macrobiotic Newbies . . . . . . . . . . . . . 233
Easing into Macrobiotic Cooking ...............................................................233
Re-creating familiar foods in healthy, macrobiotic ways .............234
Introducing whole foods to the family diet ....................................235
Putting macrobiotics in the lunchbox .............................................236
Finding Fun and Healthy Ways to Cook and Eat Vegetables ..................236
Creating Meals that Sing with Variety .......................................................237
Using different cooking methods to prevent boredom .................238
Cooking with the five tastes .............................................................243
Playing with textures .........................................................................244
Part IV: Morning to Evening Recipes:
Your Dietary Path to Wellness ................................... 245
Chapter 14: Best Breakfasts and Lip-Smacking Lunches . . . . . . . . . 247
Jump-Starting Your Day with Breakfast ....................................................247
Eating Well to Start Your Day ....................................................................248
Keeping Your Fire Fueled With Lunch ......................................................260
Chapter 15: Appealing Appetizers to Divine Dinner Recipes . . . . . . 273
Cooking Up Anytime Appetizers ................................................................273
Dining Well at the End of the Day ..............................................................282
Chapter 16: Delectable Desserts and Beverages . . . . . . . . . . . . . . . . 303
Ending Your Meal with Healthy and Tasty Desserts ...............................303
Drink to Your Health! Herbal, Grain, and Specialty Beverages ..............314
Chapter 17: Making Healthy Restaurant Choices . . . . . . . . . . . . . . . . 321
Basic Strategies for Eating Out ..................................................................321
Enquiring about Ingredients ......................................................................322
Ordering the Lesser of Menu Evils ............................................................322
Breakfast .............................................................................................323
Italian restaurants ..............................................................................323
Indian restaurants ..............................................................................324
Mexican restaurants ..........................................................................324
Japanese restaurants.........................................................................324
American restaurants ........................................................................325
Middle Eastern restaurants ..............................................................325
Thai restaurants .................................................................................325
Chinese restaurants ...........................................................................326
Airline food .........................................................................................326
Special events, conferences, and birthday and dinner parties....326
xviii Macrobiotics For Dummies
Part V: The Part of Tens ............................................ 327
Chapter 18: Ten Sure-Fire Ways to Handle Your Sweet Tooth . . . . . 329
Tame Your Animal Appetite .......................................................................330
Go Easy on the Salt ......................................................................................330
Eat More Meals ............................................................................................330
Eat Less .........................................................................................................331
Steer Clear of Sugar (Duh) ..........................................................................331
Pretend You’re Being Followed (Get Moving!) ........................................331
Stop EBB! ......................................................................................................331
Support the Broccoli Lobby .......................................................................332
Beware of Food Associations .....................................................................332
Express Yourself ..........................................................................................332 |
|
|
|
|
|
|
|
 |
 |
|
|
