Table of Contents
Endorsements 5
Foreword 7
Preface 9
Part 1 It Starts with Food
Chapter 1 Food Should Make You Healthy 12
Chapter 2 Our Nutritional Framework 18
Part 2 Good Food Standards
Chapter 3 What is Food? 24
Chapter 4 Your Brain on Food 28
Chapter 5 Healthy Hormones, Healthy You 39
Chapter 6 The Guts of the Matter 63
Chapter 7 Inflammation: No One is Immune 73
Part 3 Less Healthy
Chapter 8 Sugar, Sweeteners, and Alcohol 87
Chapter 9 Seed Oils 97
Chapter 10 Grains and Legumes 103
Chapter 11 Dairy 123
Chapter 12 It All Adds Up 136
Part 4 More Healthy
Chapter 13 Meat, Seafood, and Eggs 141
Chapter 14 Vegetables and Fruit 153
Chapter 15 The Right Fats 163
Part 5 Let's Eat!
Chapter 16 Meal Planning Model Easy 180
Part 6 The Whole30
Chapter 17 The Whole30: Preface to the Program 201
Chapter 18 The Whole30: Process of Elimination 207
Chapter 19 The Whole30: Reintroduction 218
Part 7 Whole30, Whole Life
Chapter 20 Strategies for Long-Term Success 223
Chapter 21 Fine-Tuning for Special Populations 235
Chapter 22 Supplement Your Healthy Diet 249
Final Thoughts 258
Appendix A The Meal Map
Master Recipes: Protein and Vegetables 262
Master Recipes: Curries and Soups 273
Finishing Touches: Sauces, Seasonings and Dressings 276
Quick-and-Easy Meal: A Really Great Steak 279
Quick-and-Easy Meal: No-Fuss Salmon Cakes 280
Fancypants Meal: Delicious Dinner Party 281
Appendix B Resources
Weight, Volume, and Temperature Conversions 285
Cookbooks and Recipes 287
Finding Good Food 288
Web Sites, Books and Movies 291
Thanks 293
Master References 295
Index 316