INTRODUCTION
|
9
|
A MESSAGE ON IMPROVING YOUR HEALTH
|
13
|
A RECIPE FOR IMPROVING YOUR HEALTH
|
15
|
BASIC QUESTIONS ANSWERED
|
17
|
|
What
Are Refined Carbohydrates
|
17
|
|
Why
Should I Eliminate Sugar?
|
18
|
|
Why
Should I Eliminate Fruit Juice?
|
23
|
|
Why
Should I Eliminate Refined Complex Carbohydrates?
|
23
|
|
Why
Should I Eliminate Alcohol?
|
28
|
|
Why
Should I Eliminate Caffeine?
|
29
|
|
Why
Should I Totally Eliminate Refined Carbohydrates, alcohol,
and Caffeine?
|
31
|
|
Why
Should I Avoid Margarine?
|
32
|
|
What
Can I Eat?
|
33
|
|
How
Long Do I stay on the Perfect Whole Foods Diet?
|
34
|
|
What
If I Don’t Feel Better on the Perfect Diet?
|
35
|
|
How
Do I Liberalize?
|
36
|
|
GETTING STARTED
|
37
|
|
An
Encouraging Word
|
37
|
|
Equipping
the Kitchen
|
38
|
|
Equipment
Facts
|
39
|
|
Shopping
for Groceries
|
42
|
|
Reading
Labels
|
42
|
|
Selecting
and Using Fats and Oils
|
44
|
|
Storing
Whole Foods
|
50
|
|
Menu
Planning
|
54
|
|
Saving
Time
|
57
|
|
Eating
Out
|
59
|
|
Avoiding
Toxic Household Chemicals
|
60
|
|
Explaining
the Recipes
|
61
|
MAIN DISHES
|
63
|
|
Legumes
|
64
|
|
Cheese
|
67
|
|
Eggs
|
68
|
|
Poultry
|
70
|
|
Fish
|
72
|
|
Beef
|
73
|
|
Pork
|
74
|
|
Sandwiches
|
75
|
|
Main
Dish Facts
|
75
|
|
Main
Dish Recipes
|
78
|
WHOLE GRAINS AND CEREALS
|
121
|
|
Whole
Grain and Cereal Facts
|
122
|
|
Whole
Grain and Cereal Recipes
|
129
|
VEGETABLES
|
151
|
|
Sea
Vegetables
|
154
|
|
Soups
|
155
|
|
Raw
Vegetables
|
156
|
|
Vegetable
Facts
|
160
|
|
Vegetable
Recipes
|
164
|
WHOLE GRAIN BREADS
|
193
|
|
Yeast
Breads
|
194
|
|
Quick
Breads
|
199
|
|
Whole
Grain Bread Facts
|
202
|
|
Whole
Grain Bread Recipes
|
208
|
DAIRY PRODUCTS
|
241
|
|
Dairy
Facts
|
242
|
|
Dairy
Recipes
|
245
|
TOPPINGS
|
249
|
|
Topping
Facts
|
250
|
|
Topping
Recipes
|
256
|
FRUITS
|
271
|
|
Fruit
Facts
|
272
|
|
Fruit
Recipes
|
275
|
BEVERAGES
|
283
|
|
Beverage
Facts
|
285
|
|
Beverage
Recipes
|
288
|
DESSERTS
|
294
|
|
Dessert
Facts
|
295
|
|
Dessert
Recipes
|
298
|
APPENDIX A: If You Have Candidiasis
|
316
|
APPENDIX B: If You Have Food Allergies
|
318
|
|
Safe
Foods Diet
|
318
|
|
Four-Day
Rotation Diuet
|
320
|
Appendix C: If You Have food Sensitivities
|
323
|
|
MSG
|
323
|
|
Sulfites
|
325
|
|
Tyramines
|
327
|
|
Aspartame
|
328
|
|
Nightshades
|
329
|
|
Gluten
|
330
|
|
Yeasts
and Molds
|
333
|
APPENDIX D: If You Need a Soft Diet
|
335
|
APPENDIX E: If You Need to Reduce Fat
|
337
|
|
The
Low Fat Diet (15 to 25 Percent Calories from Fat)
|
337
|
|
The
Very Low Fat Diet (10 Percent Calories from Fat)
|
341
|
APPENDIX F: If You Need to Lose Weight
|
345
|
APPENDIX G: If You Need Quick References
|
347
|
|
Quick
Reference for Foods
|
348
|
|
Quick
Reference for Additives
|
355
|
|
Quick
Reference for Brand Names
|
359
|
|
Quick
Reference for minor Remedies
|
364
|
REFERENCES
|
365
|
|
INDEX
|
367
|
|
ABOUT THE AUTHOR
|
379
|
|
ORDER FORM
|
381
|
