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9
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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healthy ever after
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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