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 including cigarette smoke.
 index
 alcohol, processed meats, and environmental pollutants,
 aging process. Other “aging oxidants” to avoid include
 just desserts
 cals” in the body, damaging health and accelerating the
 ing coffee, tea, cola, and chocolate. They form “free radi-
 cakes & bars
 AVOID CAFFEINE-CONTAINING BEVERAGES and foods, includ-
 jams, and canned fruits and vegetables.
 cookies & snacks
 “nonsweetened” cereals are high in sugar), peanut butter,
 made sauces, ready-made dressings, syrups, cereals (even
 fish & chicken mains
 cream—as well as hidden sugars, such as ketchup, ready-
 AVOID OBVIOUS SUGARS—candy, pastries, sodas, ice
 meatless mains
 ing.
 DRINK PLENTY OF WATER for the body’s optimal function-
 hot sides
 cooking.
 sesame oil, and olive oil are ideal for pareve frying and
 soups & accompaniments
 cooking temperatures. Coconut oil, palm oil, unrefined
 which is high in vitamin A and remains stable at ordinary
 kimchi, kombucha &  more
 the labels. Instead of margarine for frying, use butter,
 the worst kind of artery-clogging fat—to your diet. Read
 HYDROGENATED OILS, which introduce trans-fatty acids—
 dips, dressings & sauces
 this way, you’ll wonder why you didn’t start sooner.
 AVOID PRODUCTS CONTAINING HYDROGENATED OR PARTIALLY
 duce and other natural ingredients. Once you start cooking
 to spike, then drop, increasing the risk of diabetes.
 sensational salads
 juices. These have a high glycemic index, causing glucose
 than their processed “white” counterparts, as do fresh pro-
 Brown rice and whole-grain flours have more original flavor
 HYDRATES,  including refined grains and flours and fruit
 pancakes, pizza & more
 is needed to enhance the blandness of the standard diet.
 AVOID OR MINIMIZE CONSUMPTION OF LOW-FIBER CARBO-
 and require less sugar, salt, and artificial additives, which
 veloping a food intolerance.
 breads & muffins
 simply delicious! Wholesome foods are naturally flavorful,
 day) for balanced nutrition and reduced likelihood of de-
 EAT A VARIETY OF FOODS (avoid eating the same thing every
 healthier choices now know: whole, natural foods are
 juices & smoothies
 sunflower, flax, chia, and hemp.
 Soon you’ll find what many who have decided to make
 forward.
 INCLUDE SEEDS IN YOUR FAMILY’S DIET; try sesame, pumpkin,
 introduction
 all parts of the plant: leaves, stems, and roots.
 one or two simple improvements; any small step is a step
 amino acids (protein) by eating all types of produce from
 don’t have to make these changes all at once. Start with
 contents the list above might seem pretty overwhelming. But you
 BALANCE AND COMPLEMENT  your intake of nutrients and
 If you’re like most people, following the guidelines in
 table salt (and in moderation).
 USE HIMALAYAN CRYSTAL SALT OR CELTIC SEA SALT in place of
 START WITH SIMPLE CHANGES
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 and  beans  sprout,  their  vitamin,  protein, antioxidant,   FRESH, FROZEN, OR CANNED?
 and enzyme content multiplies. Sprouts are considered   When shopping for ingredients, aim for fresh produce
 “predigested”—that is, the starch in the plant has already   rather than canned. If the produce is indeed farm fresh,
 turned into simple sugars and the proteins into amino   you’ll get maximum nutrition and superior taste. Fresh fruits
 acids, which makes them easier on the stomach. Sprouts   and vegetables should comprise at least one-third of the
 are also low in calories (see p. 136 for guidelines to grow-  items in your shopping cart.
 ing your own sprouts).  What if you can’t always find fresh produce? It’s certainly   Family-friendly whole-food dishes
 RICE, CORN, OR SPELT PASTA—alternatives to wheat pasta for   better to have any vegetable than no vegetable.
 those who can’t digest wheat.  Frozen vegetables and fruits, such as berries, are often   for every day and every occasion
 If  your  supermarket  doesn’t  carry  the  above  items   high in nutrients. This is because fresh produce begins to
 (many now do, or will upon request), it’s worth a trip to   lose nutrients through oxidation, beginning from the mo-
 your local natural foods store. It can be enlightening and   ment it’s picked, and so it can be rather depleted by the
 informative to simply walk the aisles, read labels, and   time it travels from the farm to your supermarket’s shelves.
 learn what your options are in the ever-expanding world   As long as the package contains 100 percent natural pro-
 of kosher health food.  The salespeople in health food   duce, frozen can be a fine option. If you can find organic
 stores will be glad to advise you on the use of unfamiliar   frozen vegetables, stock up!
 foods.  Avoid packages of frozen produce that appear to have
 Be a little daring; try something new. Even something as   been allowed to defrost and refreeze. Signs to look for are
 simple and natural as fruit ketchup can make a nice change   bagged vegetables that have been frozen together in one
 for the better. Give healthy alternatives a try and see what   large block and moisture-damaged boxes.
 works for you and your family.  Canned produce are least desirable. Many canned foods
 contain too much salt and sugar, and they lose most of their                                                                                                                                                                                                                                2
 nutrients in processing. Also, aluminum cans leach metal   1
 A NOTE ABOUT GLUTEN-FREE  into food; the health effects of aluminum are unclear, but
 Many of the recipes in this book are   caution is warranted. Read labels. If you must use canned
 gluten-free. In the breads, cakes, and   vegetables, organic vegetables in nonaluminum cans that
 cookies chapter you’ll find separate   are sugar free are your best choice in the canned category;
 gluten-free sections. In the other chap-  check your health food store for these.
 ters, gluten-free recipes are labeled with   Because of possible detrimental effects of aluminum, it’s
 a gluten-free symbol (shown here).  wise to avoid cooking and baking in aluminum pots and
 Gluten-free recipes are perfect for Pesach cooking, as   pans, especially acidic foods, such as tomato sauce and
 well as all year round—you don’t have to be required   fruits. Use stainless steel, tempered glass, or, best yet, cast
 to avoid gluten to enjoy these delicious recipes!  iron, which has the added advantage of boosting the iron
 content in foods. (Lower oven temperature 25 degrees and
 reduce baking time when using a glass baking dish.)
 12   HEALTHY EVER AFTER
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