Michael Pollan
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 We have reengineered our cars to accommodate our snacks, adding bigger cup holders and even refrigerated glove compartments, and we've reengineered foods to be more easily eaten in the car. According to the Harvard economists' calculations, the bulk of the calories we've added to our diet over the past twenty years has come in the form of snacks. I don't need to point out that these snacks tend not to consist of fruits and vegetables. (Not even at my nutrition conference. |
Lester A. Mitscher and Victoria Toews
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 The following guidelines can minimize the tooth damage initiated by sugar:
• Choose your snacks carefully. Avoid chewy, sticky foods, especially as between-meal snacks. Bacteria love sweet and sticky foods. Candy, raisins, and dried fruit can cling to the teeth. This doesn't mean that you can never eat these foods, but you should brush your teeth after eating them.
• Time your snacks carefully. Nibbling throughout the day gives bacteria a constant food supply.
• Brush your teeth within twenty minutes after eating (because acid production by bacteria reaches its peak in this time). |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 The key to success is making the process of preparing and eating healthy snacks and meals easy and automatic.
We want you to enjoy your breakfast, lunch, and snacks—but we also want you to get in the habit of automating them, so that you eat healthfully without having to labor over choices. What's automation? It means finding three or so breakfasts, lunches, and snacks (and dinners if you choose) that you like and eating one of them every day. |
Michael Pollan
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| According to the Harvard economists' calculations, the bulk of the calories we've added to our diet over the past twenty years has come in the form of snacks. I don't need to point out that these snacks tend not to consist of fruits and vegetables. (Not even at my nutrition conference.) Or that the portion sizes have swelled or that the snacks themselves consist mainly of cleverly flavored and configured arrangements of refined carbohydrates, hydrogenated oils, corn sweeteners, and salt. |
Mike Adams, the Health Ranger
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 Superfood snacks (www.SuperFoodSnacks.com)
This company makes Chocolate Goji Treats, which contain blended goji berries, raw cacao and other ingredients (see below). They look like chocolate balls (about the size of a quarter) and taste like a free vacation to chocolate Heaven. Plus, thanks to the goji berries and other ingredients, they have a super high ORAC value of nearly 15,000 units per serving (91g). That's a higher rating than blueberries!
Even the bag is really interesting. It's made with sacred geometry patterns and a color scheme that looks like a Tibetan Mandala. |
Lester A. Mitscher and Victoria Toews
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| Avoid chewy, sticky foods, especially as between-meal snacks. Bacteria love sweet and sticky foods. Candy, raisins, and dried fruit can cling to the teeth. This doesn't mean that you can never eat these foods, but you should brush your teeth after eating them.
• Time your snacks carefully. Nibbling throughout the day gives bacteria a constant food supply.
• Brush your teeth within twenty minutes after eating (because acid production by bacteria reaches its peak in this time). If you can't brush, at least rinse your mouth with water or green tea after a snack. |
Jack Challem
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 If you often have to work for long stretches and don't have time for a nutritious lunch or dinner, keep some healthful snacks handy. These snacks might include slices of deli meats (chicken, turkey, beef, or ham), deli cheese (as long as you are not allergic to dairy products), or nuts (unsalted peanuts, cashews, pecans, or almonds). It won't take more than a minute to eat some of these foods. You might keep a can of tuna or sardines or a couple of apples handy as well.
Helpful Supplements
Many different supplements can mellow your mood. |
Michael Pollan
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| I don't need to point out that these snacks tend not to consist of fruits and vegetables. (Not even at my nutrition conference.) Or that the portion sizes have swelled or that the snacks themselves consist mainly of cleverly flavored and configured arrangements of refined carbohydrates, hydrogenated oils, corn sweeteners, and salt.
To counter the rise of the snack and restore the meal to its rightful place, consider as a start these few rules of thumb:
© DO ALL YOUR EATING AT A TABLE. No, a desk is not a table.
ODON'T GET YOUR FUEL FROM THE SAME PLACE YOUR CAR DOES. |
Brenda Watson and Leonard Smith
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 For example, if you've gotten into a habit of consuming sugary beverages and snacks in the late afternoon, you would do well to take notice of this and replace the habit with a nutritious juice blend or fiber bar. (Again, you'll find all the details and directions for creating a schedule for yourself in later chapters. I'll also be giving you plenty of ideas for meals and snacks that will help you fill your day with good nutrition and complement the detox process. Specific guidelines on how frequently you should be detoxing, and for how many days, will also be provided. |
Dr. Steven R. Gundry
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 Five smaller meals or three meals and two snacks help control hunger throughout the day. myth: Because bananas contain potassium, you should eat them if you have heart problems. reality: A ripe banana's starch instantly converts to sugar in your bloodstream, making it the ultimate heart-unhealthy fruit. (A green banana is a different story.)
Goodbye to Fibromyalgia
I tf ? i i m 1 1 i
Lynn had seen what was happening to her husband, who was following Diet Evolution and wanted to join The Club. |
| In addition to the palm-size portions of protein you'll eat at each meal-yes, big-handed guys get more than small-handed gals-you'll be eating plenty of leafy green vegetables and two snacks of seeds or nuts. |
| Continue to eat your nut or seed snacks twice a day and steer clear of
Protein in Nonmeat Source*
Nuts, seeds, vegetables, and even fruits all contain protein, as this partial list of foods reveals.
FRUIT (RAW)
Grams of protein per serving
Serving Size Protein (grams)
Avocado
1 medium
4g
Banana
1
2g
Blackberries
1 cup
2g
Casaba melon
1 cup
2g
Currants
1 cup
2g
Mulberries
1 cup
2g
MEAT SUBSTITUTES
Grams of protein per serving
Boca Burger 2.5 oz. 13g
Lightlife Ground "Beef" 2oz. 8g
Tempeh 4oz. 12-20g
Trader Joe's
Meatless Meatballs 3oz. |
| Speaking of nuts, in this phase you continue your twice-daily nut and seed snacks, but cut the portions from 1/4 cup to 1/8 cup (2 tablespoons) to reduce the calories. To learn how to eyeball this, grab your usual handful and then put half the nuts back in the bag and the other half in your tummy.
Why move to yet another phase? You may feel you've already won the prize you were after. Certainly, the changes you have already made will impact the quality of your life and likely your longevity. |
| You'll continue your nut and seed snacks, as well as eat berries and certain other fruits in moderation, which you will have resumed after two or more weeks in Phase 1. Likewise, you can, if you choose, resume eating extremely small portions of whole grains and legumes. And it's important to note that a whole grain is just that-whole. If you grind up a whole grain, it isn't whole anymore, is it? Again, I recommend you follow this phase for at least six weeks, preferably staying in it until your weight normalizes. |
Craig Pepin-Donat
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 Have you convinced yourself that eating sugar-free or fat-free snacks will prevent you from gaining weight? If you are like most people, your eating habits have put your health at risk and you may not even be aware of it. Many people think they are eating a healthy and balanced diet, but they are not.
People tend to "nibble" or "graze" on these low-quality food sources as a result of depression, boredom and, in many cases, ignorance or apathy. |
Jonny Bowden, Ph.D., C.N.S.
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 The modern supermarket food we know today—freeze-dried everything, juice concentrates, self-cooking meals, TV dinners, "cheese food," packaged snacks, high amounts of sodium, sugar, trans fats, artificial colorants and sweeteners—came of age in the late twentieth century. Before 1961, no one ever heard of the Golden Arches. But we've eaten wild game for as long as we've been on the planet.
Do the math: Which is more natural to the human diet? |
Donna Jackson Nakazawa
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 We bring pillows, chalk, snacks, and lemonade and lie there, reading and chatting, pretending it's the beach for a whole afternoon. On Carpet Day, you can almost hear the seagulls and feel the breeze from the ocean waves that we still won't visit for months. That day, we brought our golden retriever puppy outside with us. He saw a squirrel, and off he went. I bounded after him, or tried to, only to find that my left leg wouldn't follow my right. I hurtled headlong into the grass. |
Jonny Bowden, Ph.D., C.N.S.
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| One ounce of almonds (or a smear of almond butter) together with a piece of fruit like an apple makes a great snack and is one of my five favorite "preworkout" snacks. (The almond butter also goes great smeared on a few sticks of celery.) Total calories for either snack is reasonable (about 250), and the nutrient density is terrific. worth knowing
You can make a great "milk" out of almonds and water. Throw a few tablespoons of organic almonds into a blender with a cup of bottled water, and you're good to go. |
| It's found in cookies, crackers, baked goods and snacks, doughnuts, French fries, and most margarines. Regardless of what the label says, if it says "partially hydrogenated oil" in the ingredients, it's got trans fat. Don't eat trans fats. Period. (The one single exception is the trans fat CLA, or conjugated linoleic acid, which is found naturally in grass-fed dairy and meat and is not man-made.)
• Monounsaturated fat—found in nuts and olive oil—is good stuff and heart healthy.
• Polyunsaturated fats come in two "flavors": omega-6s and omega-3s. |
| In the Virginia Polytech research, published in the Journal of Agriculture and Food Chemistry in 2005, pumpkin seeds had a respectably high phytosterol content (265 mg /100 g), second only to pistachio and sunflower kernels in the subgroup of foods commonly consumed as snacks. Plant sterols have multiple health benefits, not the least of which is lowering cholesterol.
Pumpkin seeds are a rich source of minerals, especially magnesium, potassium, and phosphorus. Interestingly, the roasted kind have far more protein, at least according to the USDA food database. |
Ron Garner
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 Potato and corn chips, pretzels, fried snacks, and doughnuts. Fats from animal sources: None, except unsalted butter. All foods fried in fats. Lard, shortenings. All fat meats.
Butter: Salted butters, stale, rancid. Any that has been stored unfrozen for months.
Oils: All oils that have not been cold-pressed or that have been extracted with chemical processes. Commercial mayonnaise and salad dressings. Stale, rancid oils. All margarines and hydrogenated oils.
Nuts: Roasted and salted, stale. Nuts that have been out of the shell a long time. Any nut that is off-color and possibly moldy. |
| Its table of contents lists a wide array of items such as: soups, salads, breads, snacks, sushi, pizza, main courses, desserts, drinks, dressings, and sauces. The items are vegan cuisine with nothing heated above ioo°f (38°c).
A second recipe book is The Raw Gourmet by Nomi Shannon. Another book that fully explains the wisdom of eating raw is Nature's First Law: The Raw-Food Diet, by Arlin, Dini, and Wolfe.
Interest in raw food is increasing, and more information on the benefits of preparing and eating it is gradually becoming available. |
Dr Ron Roberts
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 It turns up everywhere—in syrups, toppings, sauces, soft drinks, cordials, frozen sweets, confectionery, packet snacks, jellies, biscuits, puddings and is also used to colour medicines yellow, green or orange!
Identifying Additives
Food companies sometimes seem to the outsider to be playing God with our health and our lives because of their use of additives, preservatives and artificial colourings. However, consumers have some help, as there are now government guidelines controlling food labelling. |
Jonny Bowden, Ph.D., C.N.S.
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| Of all the products tested that are typically consumed as snacks, sunflower kernels were one of the two richest sources of phytosterols (the other was pistachio nuts). The main phytosterol identified in all the nut and seed samples was beta-sitosterol, which is known for not only lowering cholesterol but for also supporting prostate health.
Sunflower seeds contain a potent antioxidant team of selenium and vitamin E to fight cancer and heart disease. |
Elaine Magee
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 Well, food synergy is about getting the biggest health bang for your buck by pairing various foods and nutrients in meals and snacks. Think of it this way: Have you ever eaten a meal that was high in fiber and contained a sensible serving of protein and found that you actually ate less than usual but still felt satisfied? Have you ever noticed that when you include lots of calcium- and vitamin D-rich foods in your diet, your PMS symptoms seem to vanish? These are examples of food synergy in action.
But here's the caveat. |
Ann N. Martin
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 This dangerous situation can extend to dogs as well if you have a dog who likes to get into the litter box for occasional "snacks."
So what are the alternatives? There are now a number of biodegradable litters on the market made from natural blends of wheat grass fibers, recycled wood products that are pure sawdust, plant material, corn granules, whole wheat products, and paper-milling by-products. Some excellent alternative products available on the market are listed in The Complete Guide to Vegetarian Convenience Foods. |
Jack Challem
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 Although these companies are now withdrawing some of their high-calorie beverages and snacks from schools because of public pressure, we fear that the damage has already been done.
In the United States, the giant fast-food and soft drink companies compete for increased sales using marketing plans that resemble military battle plans. With the U.S. fast-food and soft drink markets now largely saturated, the giant food companies have worked to open new markets in Europe, Asia, and Central and South America where they can make greater financial gains. |
| Choose your snacks carefully
Six Food-Philosophy Principles for Positive Eating Habits
1. Be mindful of what you eat
2. Eat a diversity of foods
3. Opt for fresh foods
4. Don't take food for granted
5. Don't assume anything about the food you buy
6. Eat organic food as often as you can afford it
Ten Practical Guidelines for Healthy Eating Habits
1. Eat nutrient-dense foods to make every bite count
2. Eat some high-quality protein at every meal
3. Eat plenty of vegetables
4. Eat high-fiber, nonstarchy fruits
5. Eat healthy oils and fats
6. |
| There weren't any fast-food restaurants, fattening snacks, or rich desserts to tempt people. Our ancestors hunted for meat and gathered vegetables and plants. Prediabetes and overweight are major health problems today in large part because of a mismatch between our biological requirements for food and what we actually eat.
When did these dietary changes begin? They actually started thousands of years ago, but around 1900 the pace of food processing and refining accelerated, largely because of the industrialization of food processing. |
| See more under "Choose Your snacks Carefully.")
LIZ'S STORY
Reversing Prediabetes and Weight Problems
The onset of menopause had not been kind to Liz. At five foot, four inches tall and 150 pounds, she was overweight. Five years ago, when Liz was fifty-five, her hot flashes, vaginal dryness, and low bone density were compounded by the diagnosis of uncontrolled hypertension. Her family physician started her on hormone-replacement therapy and blood pressure medication.
Lab tests foretold future problems: elevated cholesterol and triglycerides, and a prediabetic glucose level of 111 mg/dl. |
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