Showing posts with label Scientific Foods. Show all posts

A Nutritional, Medical, and Culinary Guide

Carol Ann Rinzler

Introduction by Jane E. Brody

Foreword by Manfred Kroger, Ph.D.


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 ISBN-13
 ISBN-10
 978-0-8160-7710-6 (hardcover : alk. paper)
 0-8160-7710-X (hardcover : alk. paper)
 Copyright©   
 2009, 1999 by Carol Ann Rinzler

A Note to the Reader
The material in this book regarding the medical benefits or side effects
of certain foods and the possible interactions between food and drugs is
drawn from sources current at the time the book was written. It is for your
information only and should never be substituted for your own doctor’s
advice or used without his or her consent. Your doctor, the person most
familiar with your medical history and current health, is always the person
best qualified to advise you on medical matters, including the use or avoidance
of specific foods. Please note also that the adverse effects attributed
to some of the foods listed here may not happen to everyone who eats the
food or every time the food is served, another reason your own doctor is
your best guide to your personal nutritional requirements.

Introduction
You’ve no doubt heard of food for thought, food for love, food for strength,
health food, healing food, soul food, brain food, and the like. For as long as
people have inhabited this planet, edibles have been imbued with all sorts
of attributes beyond satisfying hunger and sustaining life. And in many
cases, popular notions about the powers of various foods and beverages
have been documented by modern scientific investigations that have demonstrated,
for example, the soothing qualities of chicken soup for sufferers
of the common cold, and the antibiotic properties of garlic.

Then there are the newer discoveries not rooted in folklore, among
them the protection against cancer afforded by vegetables and fruits rich in
the carotenoid pigments and the cancer-blockers found in members of the
cabbage family; the cholesterol-lowering ability of apples, barley, beans,
garlic, and oats; the heart-saving qualities of fish and alcohol (in moderate
amounts), and the antidiabetic properties of foods rich in dietary fiber.
But while thinking of food as preventive or cure, it is important not
to lose sight of its basic values: to provide needed nutrients and a pleasurable
eating experience while satisfying hunger and thirst.

In The New Complete Book of Food Carol Ann Rinzler has put it all
together, providing a handy, illuminating guide for all who shop, cook, and
eat. It is a “must have” for all those who want to get the very most out of
the foods they eat, as well as avoid some inevitable dietary and culinary
pitfalls. Ms. Rinzler tells you how to derive the maximum nutritive value
from the foods you buy and ingest, with handy tips on how to select,
store, prepare, and in some cases serve foods to preserve their inherent
worth and avoid their risks. For example, in preparing bean sprouts, you’ll
be cautioned to eat them within a few days of purchase and to cook them
minimally to get the most food value from this vitamin C-rich food. You’ll
appreciate the importance of variety and moderation in your diet when
you discover that broccoli, which possesses two cancer-preventing properties,
also can inhibit thyroid hormone if consumed in excess.

You will also recognize that not all wholesome foods are good for
all folks. Sometimes a health condition will render a food unsuitable for
you. For example, beans might be restricted for those with gout and certain
greens may be limited for those who must stick to a low-sodium diet. Then
too, there are possible interactions—both adverse and advantageous—
between certain foods and nutrients or medications. For example, citrus
fruits are recommended accompaniments for iron-rich vegetables and meats
since the vitamin C in the fruits enhances the absorption of iron. Those taking anticoagulant
medication are advised to avoid excessive amounts of green leafy vegetables since the vitamin
K in these foods may reduce the effectiveness of the drug.

You’ll learn what happens to foods when they are cooked at home or processed in
factories. Want to avoid olive-drab green vegetables? Steam them quickly or, better yet, cook
them in the microwave with a tiny bit of water to bypass the discoloring action of acids
on the green pigment chlorophyll. You’ll also get the full story on methods of preserving
milk—from freezing and drying to evaporating and ultrapasteurizing—that should relieve
any anxieties you may have about the safety and healthfulness of processed milk.
In short, this is a book no self-respecting eater should be without. It can serve as a
lifetime reference for all interested in a safe and wholesome diet.
Jane E. Brody
Personal Health Columnist
The New York Times


Table of Contents
y
Introduction by Jane E. Brody
ix
Foreword by Manfred Kroger, Ph.D.
xi
Preface
xiii
A Note to the Reader
xxi
Entries A to Z
1
Appendix
437
Bibliography/Sources
443
Index
457

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HEALTHIEST WAY OF EATING APPROACH

George Mateljan

founder of Health Valley Foods

author of the best- selling
The World’s Healthiest Foods: Essential
Guide for the Healthiest Way of Eating

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About the Author
George Mateljan is a best-selling author and worldrenowned
expert on the Healthiest Way of Eating and
Cooking. He is now celebrating ten years of philanthropy
and his dedication to help making this a healthier world.
His website receives over 1 million visitors per month.

George Mateljan has had a lifelong
interest in food. From the time he was five years old, his favorite room
in the house was the kitchen, where he watched as his mother lovingly
spent hours preparing meals for the family. He still vividly remembers
seeing a bowl full of ingredients transformed into dough that rose as
if by magic. Then, after the dough went into the oven, he was tantalized
by the fragrant aroma of it baking. He loved the wonderful look and
taste of golden loaves of warm bread fresh from the oven.

By watching food being prepared for many years, George learned to
appreciate the way each season brought forth its own special foods,
including fresh fruits and vegetables. In the spring and summer, there
were sweet, juicy strawberries, raspberries, apricots, and many types
of melons. In the fall, there were apples, oranges, and sweet potatoes.
And in the winter, there were hearty root vegetables such as beets,
carrots, and potatoes. George’s favorite times were the holidays
when he helped prepare special festive dishes.

George’s continued passion for food sent him to the ends of the earth
to learn about it. He has spent over 30 years traveling to over 80
countries around the world. He experienced cuisines from many
cultures renowned for their health and longevity and appreciated the
different foods and ways of preparing them that were unique to each.
George's education in biochemistry helped his understanding of
what he learned through observing, tasting and formal training to
create this better and healthier way of cooking. George earned a
certificate studying French cuisine at the renowned La Varenne
cooking school near Paris. He studied Italian cooking at the Guiliano
Bugialli’s cooking school in Florence. He refined his skills at the
Gourmet’s Oxford in England.

George was disappointed that he couldn’t find nutritious, tasty, and
convenient foods for himself and his family, so in 1970 he founded
Health Valley Foods, the first company in the United States to offer
healthful prepared foods. As time went on, Health Valley produced
thousands of convenient, enjoyable products that were packed with
nutrition and flavor yet completely free of the white flour, refined
sugar, hydrogenated fats, excess salt, chemical preservatives, and
artificial colors that are standard in highly processed foods.

George not only focused on the preparation of healthy foods, he also
led the way in using safe, truthful, environmentally friendly packaging
and encouraged and supported organic farming. Health Valley Foods
has since become the gold standard for healthy, tasty, and conveniently
prepared foods.

In 1996, George sold Health Valley Foods. He felt that after 26 years
he had inspired a number of others to establish companies to produce
nutritious, conveniently prepared foods, and it was time to turn his
energies and resources toward the next phase of helping people
enjoy eating healthier. Today, he shares, free of charge, his passion
to help others, and his experiences and knowledge with everyone
who wants to know about the “Healthiest Way of Eating” through
the not-for-profit George Mateljan Foundation.

Over the years, George had come to identify which foods were
among the World’s Healthiest. And he also knew that in order to eat
them on a regular basis the preparation of these foods had to fit the
individual tastes and lifestyles of people in today’s busy world. So,
George worked to create and develop preparation methods and
recipes that allow people to enjoy delicious and exciting flavors in
easy and affordable ways. His Foundation supports an extensive
website and the publication of books to share this information with you.

George has published five books that have been read and used by
millions of people. This includes his latest book, The World's
Healthiest Foods: Essential Guide for the Healthiest Way of Eating,
which is a practical companion to the WHFoods.org website and
won 2007 National Best Book Award.

The WHFoods.org website was the first project that George’s foundation
spearheaded. It was launched in 2001 is now one of the most
popular on the Internet when it comes to healthy eating. In fact if you
"Google" search "healthiest eating" or "healthiest recipes," the website
comes up #1! WHFoods.org has over 10 million visitors per year
and was selected as Best of the Best for Healthy Eating in the latest
edition of The Web's Greatest Hits by Lynie Arden. And all of this
with no advertising as George’s foundation has no association with
commercial companies. That's why Readers have come to trust the
unbiased material George presents because he provides great advice,
which is supported by science. Receipts from the sale of our books
and DVD go toward continuing further research on and education
about the Healthiest Way of Eating.

Thank YOU for walking your talk! Thank YOU for giving back!
YOUR efforts to educate and inspire your fellow humans are appreciated.
Very few people share their insights, wealth and success with
others, so when I see someone like yourself who does, I wanted to
take the time to say THANKS! —Mike


Introduction
Have you had those extra pounds seemingly creep up on you with
no apparently obvious reason? It’s not as if you feel like you've
been eating more than usual, and certainly not enough to show up
so strikingly on the scale.

Most all of us have experienced this at least once in our lifetime. It
takes us by surprise and leaves us in a slight state of shock because
it doesn't seem as though we have done anything to deserve this
extra poundage.

I am no exception. Like millions of others, I have personally experienced
the rollercoaster ride of losing and regaining a large amount
of weight (50 pounds to be exact). Because it is such a widespread
problem, there doesn't seem to be any area of health in which there
is more time, effort, and money spent than in the area of weight loss.
So even though those of us who are trying to lose weight decrease
food intake and exercise more, long-term weight loss still seems to
elude many of us. The common scenario is to initially lose weight
but soon gain it back. In fact, in about 90% of cases people regain
all the weight they lost, and oftentimes end up heavier than when
they started!

Preventing this weight loss roller coaster and helping you to find a
way to enjoy weight-loss foods that can help you get and stay slim
and healthy is what this book is all about. Very few people can sustain
a starvation-type diet or diets that are nutritionally imbalanced and
deprive the body of the important nutrients it needs to function
optimally. It has been increasingly acknowledged that long-term
weight loss does not result from dieting but through a change in
lifestyle to eating nutrient-rich food, like the World’s Healthiest Foods.
Scientific studies continue to demonstrate that among all lifestyle
factors, no single factor is more important to our health than the
food we eat. Because the concept of practicing a healthier way of
eating is so amazingly simple, healthy eating can easily be overlooked
as a means to resolving our problem of being overweight.
Yet, promoting the intake of nutrient-rich, health-promoting, and
satisfying foods—like the World’s Healthiest Foods--can prove to be
one of the most powerful ways to affect better health and healthy weight loss.

The effective one-two punch toward better health and healthy weight
loss comes from increasing our intake of nutrient-rich foods, such
as the World’s Healthiest Foods, and reducing our intake of nutrientpoor
foods. This is what I focus upon in this book, Healthy Weight
Loss – Without Dieting. In addition to describing why nutrient-rich
World’s Healthiest Food can help you lose weight and gain better
health, I’ve also included a Healthy Weight Loss Eating Plan that
takes the guesswork out of preparing 4 weeks’ worth of meals that
will set you on your way to your weight loss and wellness-fulfilling goals.

In the beginning, when you start on the Plan, you may feel deprived
when you can't eat your favorite refined, nutrient-poor foods. But
after two weeks of eating more nutrient-rich foods, you will find
that your "craving" for refined, nutrient-poor foods will decrease,
as they will begin to taste too sugary, too salty, and too fatty; you
will then begin to enjoy the more delicate flavors of fresh, whole,
nutrient-rich foods, like the crispiness of fresh salads, the delicate
sweetness of blueberries, the robust flavors of high-energy vegetables,
and the creamy richness of almonds.

Increasing awareness of the World’s Healthiest Foods can be our
key to change. As we become increasingly conscious of what is
contained in processed refined, nutrient-poor foods, we can start
looking at them in a different way. We will then be less drawn in by
their image of convenience and fun and stimulation, rather seeing
them for what they really are —foods that are associated with our
epidemic proportions of obesity as well as reduced immune function,
increased risk of heart disease as well as elevated blood sugar levels,
which increases our proclivity for diabetes. Enjoying the World's
Healthiest Foods is a great way to overcome your desire for nutrientpoor foods.

An abundance of nutrient-rich foods is available to us if we choose
to select them while gyms and playgrounds can keep us active and
help burn off of those extra calories. When I realized what nutrientpoor
foods were actually doing to my health and changed to eating
properly prepared nutrient-rich World's Healthiest Foods, my health
improved, I lost 50 pounds without dieting, and I have kept it off for
over ten years. So can you!

Table of Contents
Section 1 Nutrient Richness Is at the Cornerstone of Healthy
Weight Loss
How to Benefit Most From This Book 9
Introduction 10
Chapter 1 Healthy Weight Loss Stories 14
Chapter 2 Why Nutrient-Richness Can Help You Lose Weight 30
Chapter 3 Why Nutrient-Rich World’s Healthiest Foods are 44
the Key to Health and Healthy Weight Loss
Section 2 Why Nutrient-Rich World’s Healthiest Foods
Are Important to Healthy Weight Loss
Chapter 4 World’s Healthiest Foods Help You Manage 55
Adverse Food Reactions
Chapter 5 World’s Healthiest Foods Promote Energy 61
Production
Chapter 6 World’s Healthiest Foods Promote Optimal 63
Metabolism
Chapter 7 World’s Healthiest Foods Promote 65
Digestive Health
Chapter 8 World’s Healthiest Foods Promote Liver Health 68
Chapter 9 World’s Healthiest Foods Balance Blood 70
Sugar Levels
Chapter 10 World’s Healthiest Foods Reduce Inflammation 80
Section 3 The Healthy Weight Loss Eating Plan
Chapter 11 Healthy Weight Loss Eating Plan 91
Healthy Weight Loss — Without Dieting
Chapter 12 Practical Tips for Continued Healthy Weight Loss 119
Chapter 13 The Healthiest Way of Cooking 131
Chapter 14 Recipes 135
Section 4 Healthy Weight Loss Q&As
What is the Role of Calorie Intake in Weight 195
Management?
Why Are Organic Foods Important to Healthy 199
Weight Loss?
What Causes Us To Overeat? 201
How is the Healthiest Way of Losing Weight 204
Similar to the Mediterranean Diet?
What Are The Other Qualities That Make a 205
Food One of The World’s Healthiest Foods?
What Is The Difference Between Nutrient-Rich 206
and Energy-Rich Foods?
Is My Attitude Towards Weight Loss Important? 207
Can You Help Me Further Solve the “Mystery” 210
of Weight Gain?
APPENDIX 1 The World’s Healthiest Foods’ Quality 213
Rating System Methodology
APPENDIX 2 Additional Testimonials 216
References 219
Index 223
About the Author 225
The George Mateljan Foundation 228


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BACK COVER

Master 50 Simple Concepts to Enjoy a Lifetime of Success in the Kitchen

the editors at America’s Test Kitchen and Guy Crosby

illustrations by Michael Newhouse and John Burgoyne.


1. Cooking. 2. Food. I. Crosby, Guy. II. America’s Test Kitchen (Firm)
TX651.S375 2012

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 Copyright©   
 2012
 by the Editors at America’s Test Kitchen 

PREFACE
Despite the saying about the cat, curiosity is what sets humans apart from other
mammals. A hundred years ago, most cooks were working with a limited
repertoire of recipes and ingredients, and they had plenty of first-hand
experience to make those recipes work. Now we stand at the beginning of a new
century, many of us keenly interested in the culinary arts, but without the years
of practical experience that it takes to become a great cook.

What’s the solution to this modern quandary? The answer reminds me a bit of
my favorite physicist, Lawrence Krauss, who spends his time pondering the
mysteries of the universe. In order to understand the cosmos and our place in it,
he says, one has to ask how and why. Once the questions have been asked, we
can conceive of experiments to prove or disprove our theorems.

All of that sounds rather familiar to everyone who works at America’s Test
Kitchen. We start every day by asking questions. Do bones add flavor to meat
during cooking? What causes ice cream to turn icy in the freezer? Then we
construct kitchen experiments to answer those questions in a manner that helps
us, as home cooks, to produce more foolproof recipes, and better food.

To test our theory about the benefits of adding small pieces of frozen butter to
eggs, we put 2-pound fishing weights on top of omelets. (The more tender
omelet could not hold the weight.) To gauge the benefits of letting cooked meat
rest, we sliced one roast as soon as it came out of the oven and measured 10
tablespoons of lost liquid; when we waited just 10 minutes to slice a second
roast, the liquid lost was reduced to just 4 tablespoons. And does mixing method
really matter when making brownies? We tested stirring gently (with some
streaks of flour remaining), then stirred a second batch until all streaks were
incorporated, and then finished with a third batch that was well mixed in a
standing mixer. The brownies made with the lightest touch were perfect; the
others were unpleasantly tough.

All of this is fun and interesting, but our real goal is to make you a better
home cook. Understanding the difference between amylose and amylopectin
(two types of starches) is of little use to cooks unless this information can be
used to produce better mashed potatoes. (It can and does.) And understanding
how heat is transferred from the outside of a roast to the inside is useful since it
explains why a low oven is best when cooking large pieces of meat. (The outside
won’t overcook by the time the inside is done.)
This reminds me, of course, of the story of the Vermont storekeeper who was
asked if he would have a particularly popular item back in stock before long.
“Nope,” the old-timer replied.
“Why not?” the customer wanted to know.
“Moves too darn fast!”
That inexplicable logic is often like the science of cooking. At first it doesn’t
seem to make much sense but then, after a bit of thought, things come into focus.
When you understand the language of science, cooking becomes clearer and you
naturally make better choices in the kitchen. The next time you make pie dough,
you might naturally replace half of the water with vodka. (It makes a more
pliable dough that bakes up flaky.) Or you will know to brine beans or macerate sliced fruit.

Please enjoy this book. You will find the answers to most of your cooking
questions, especially when it comes to “why”—the most important question of all.
Christopher Kimball
Founder and Publisher
America’s Test Kitchen

WELCOME TO AMERICA’S TEST  KITCHEN
This book has been tested, written, and edited by the folks at America’s Test
Kitchen, a very real 2,500-square-foot kitchen located just outside of Boston. It
is the home of Cook’s Illustrated magazine and Cook’s Country magazine and is
the Monday-through-Friday destination for more than three dozen test cooks,
editors, food scientists, tasters, and cookware specialists. Our mission is to test
recipes over and over again until we understand how and why they work and
until we arrive at the “best” version.

We start the process of testing a recipe with a complete lack of conviction,
which means that we accept no claim, no theory, no technique, and no recipe at
face value. We simply assemble as many variations as possible, test a half-dozen
of the most promising, and taste the results blind. We then construct our own
hybrid recipe and continue to test it, varying ingredients, techniques, and
cooking times until we reach a consensus. The result, we hope, is the best
version of a particular recipe, but we realize that only you can be the final judge
of our success (or failure). As we like to say in the test kitchen, “We make the
mistakes, so you don’t have to.”

All of this would not be possible without a belief that good cooking, much
like good music, is indeed based on a foundation of objective technique. Some
people like spicy foods and others don’t, but there is a right way to sauté, there is
a best way to cook a pot roast, and there are measurable scientific principles
involved in producing perfectly beaten, stable egg whites. This is our ultimate
goal: to investigate the fundamental principles of cooking so that you become a
better cook. It is as simple as that.

You can watch us work (in our actual test kitchen) by tuning in to America’s
Test Kitchen (AmericasTestKitchen.com) or Cook’s Country from America’s
Test Kitchen (CooksCountryTV.com) on public television, or by subscribing to
Cook’s Illustrated magazine (CooksIllustrated.com) or Cook’s Country magazine
(CooksCountry.com), which are each published every other month. We welcome
you into our kitchen, where you can stand by our side as we test our way to the
best recipes in America.

Contents
Preface By Christopher Kimball
Welcome to America’s Test Kitchen
Navigating This E-book
Introduction
The Science of Measuring
The Science of Time and Temperature
The Science of Heat and Cold
The Science of the Senses
The Science of Tools and Ingredients
Recipe Table of Contents
CONCEPT 1: Gentle Heat Prevents Overcooking
CONCEPT 2: High Heat Develops Flavor
CONCEPT 3: Resting Meat Maximizes Juiciness
CONCEPT 4: Hot Food Keeps Cooking
CONCEPT 5: Some Proteins Are Best Cooked Twice
CONCEPT 6: Slow Heating Makes Meat Tender
CONCEPT 7: Cook Tough Cuts Beyond Well-Done
CONCEPT 8: Tough Cuts Like a Covered Pot
CONCEPT 9: A Covered Pot Doesn’t Need Liquid
CONCEPT 10: Bones Add Flavor, Fat, and Juiciness
CONCEPT 11: Brining Maximizes Juiciness in Lean
Meats
CONCEPT 12: Salt Makes Meat Juicy and Skin Crisp
CONCEPT 13: Salty Marinades Work Best
CONCEPT 14: Grind Meat at Home for Tender
Burgers
CONCEPT 15: A Panade Keeps Ground Meat Tender
CONCEPT 16: Create Layers for a Breading That
Sticks
CONCEPT 17: Good Frying Is All About Oil
Temperature
CONCEPT 18: Fat Makes Eggs Tender
CONCEPT 19: Gentle Heat Guarantees Smooth
Custards
CONCEPT 20: Starch Keeps Eggs from Curdling
CONCEPT 21: Whipped Egg Whites Need Stabilizers
CONCEPT 22: Starch Helps Cheese Melt Nicely
CONCEPT 23: Salting Vegetables Removes Liquid
CONCEPT 24: Green Vegetables Like It Hot—Then
Cold
CONCEPT 25: All Potatoes Are Not Created Equal
CONCEPT 26: Potato Starches Can Be Controlled
CONCEPT 27: Precooking Makes Vegetables Firmer
CONCEPT 28: Don’t Soak Beans—Brine ’Em
CONCEPT 29: Baking Soda Makes Beans and Grains
Soft
CONCEPT 30: Rinsing (Not Soaking) Makes Rice
Fluffy
CONCEPT 31: Slicing Changes Garlic and Onion
Flavor
CONCEPT 32: Chile Heat Resides in Pith and Seeds
CONCEPT 33: Bloom Spices to Boost Their Flavor
CONCEPT 34: Not All Herbs Are for Cooking
CONCEPT 35: Glutamates, Nucleotides Add Meaty
Flavor
CONCEPT 36: Emulsifiers Make Smooth Sauces
CONCEPT 37: Speed Evaporation When Cooking
Wine
CONCEPT 38: More Water Makes Chewier Bread
CONCEPT 39: Rest Dough to Trim Kneading Time
CONCEPT 40: Time Builds Flavor in Bread
CONCEPT 41: Gentle Folding Stops Tough Quick
Breads
CONCEPT 42: Two Leaveners Are Often Better than
One
CONCEPT 43: Layers of Butter Make Flaky Pastry
CONCEPT 44: Vodka Makes Pie Dough Easy
CONCEPT 45: Less Protein Makes Tender Cakes,
Cookies
CONCEPT 46: Creaming Butter Helps Cakes Rise
CONCEPT 47: Reverse Cream for Delicate Cakes
CONCEPT 48: Sugar Changes Texture (and
Sweetness)
CONCEPT 49: Sugar and Time Make Fruit Juicier
CONCEPT 50: Cocoa Powder Delivers Big Flavor
Equipping Your Kitchen
Cookware Materials
What About Nonstick Pans?
Knife Basics
Emergency Ingredient Substitutions
Food Safety
Conversions and Equivalents
Further Reading
Index


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RESOURCES—SELECTED SCIENTIFIC JOURNAL ARTICLES
While popular books on cooking science and food science textbooks provide
very helpful explanations, the ultimate source of scientific information comes
from scholarly review articles and original research papers published in
academic journals. While working on this book, I consulted more than 350
scientific papers. These landmark papers were especially helpful.
—Guy Crosby

Editor-in-Chief:
Dr.BarbaraElvers, Hamburg, Germany


CoverDesign
Grafik-DesignSchulz, Fußgönheim, Germany


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Book Details
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 978-3-527-69552-2 (ePub)  
 Copyright©   
 2017Wiley-VCHVerlagGmbH&Co.KGaA,
 Boschstr.12,69469Weinheim,Germany

About ULLMANN’S
ULLMANN’S Encyclopediaistheworld’slargestreferenceinappliedchemistry,industrialchemistry,andchemicalengineering.Initscurrentedition,theEncyclopediacontainsmorethan30,000pages,15,000tables,25,000figures,andinnumerableliteraturesourcesandcross-references,offeringawealthofcomprehensiveandwell-structuredinformationonallfacetsofindustrialchemistry.
1,100majorarticlescoverthefollowingmainareas:
•Agrochemicals
•AnalyticalTechniques
•BiochemistryandBiotechnology
•ChemicalReactions•
DyesandPigments
•Energy
•EnvironmentalProtectionandIndustrialSafety
•Fat,Oil,FoodandFeed,Cosmetics
•InorganicChemicals
•Materials
•MetalsandAlloys
•OrganicChemicals
•Pharmaceuticals
•PolymersandPlastics
•ProcessesandProcessEngineering
•RenewableResources
•SpecialTopics
Firstpublishedin1914byProfessorFritzUllmanninBerlin,theEnzyklopädiederTechnischenChemie(astheGermantitleread)quicklybecamethestandardreferenceworkinindustrialchemistry.GenerationsofchemistshavesincereliedonULLMANN’Sastheirprimereferencesource.ThreefurtherGermaneditionsfollowedin1928–1932,1951–1970,andin1972–1984.From1985to1996,the5theditionofULLMANN’SEncyclopediaofIndustrialChemistrywasthefirsteditiontobepublishedinEnglishratherthanGermanlanguage.Sofar,twomorecompleteEnglisheditionshavebeenpublishedinprint;the6theditionof40volumesin2002,andthe7theditionin2011,againcomprising40volumes.Inaddition,anumberofsmallertopic-orientededitionshavebeenpublished.
Since1997,ULLMANN’SEncyclopediaofIndustrialChemistryhasalsobeenavailableinelectronicformat,firstinaCD-ROMeditionand,since2000,inanenhancedonlineedition.Bothelectroniceditionsfeaturepowerfulsearchandnavigationfunctionsaswellasregularcontentupdates.


Table of Contents
ContentsVolume1
SymbolsandUnits ...................................IX
ConversionFactors ..................................XI
Abbreviations .........................................XIII
CountryCodes ..................................XVIII
PeriodicTableofElements ...................XIX
PartI :Introduction ...................................1
Foods,1.Survey ..........................................3
Foods,2.FoodTechnology .......................27
Foods,3.FoodAdditives ...........................67
Foods,4.FoodPackaging .......................119
Feeds ........................................................163
PartII :Beverages ..................................189
Beer .........................................................191
Beverages,Nonalcoholic .........................237
Coffee ......................................................281
Coffee-BasedBeverages ..........................313
MilkandDairyProducts ..........................333
Spirits .......................................................395
Tea ...........................................................411
Wine,1.IntroductionandClassification ..417
Wine,2.ChemicalandPhysicalComposition ......................................427
Wine,3.Grapes,Viticulture,andFermentation ......................................445
Volume2
PartIII :BulkFoodComponent ...........459
BreadandOtherBakedProducts .............461
CerealProducts ........................................519
Cereals .....................................................539
Cheese,ProcessedCheese,andWhey .....581
Chocolate .................................................593
Confectionery ..........................................611
DairyProducts,Imitation .........................637
FatsandFattyOils ...................................651
FattyAcids ...............................................735
GlucoseandGlucose-ContainingSyrups ...................781
IceCreamandFrozenDesserts ................803
Margarines ...............................................819
MeatandMeatProducts ..........................843
Proteins ....................................................861
Sugar .......................................................915
Vinegar ....................................................989
Yeasts ....................................................1013
Volume3
PartIV :FoodAdditives ......................1027
CitricAcid .............................................1029
Cyclodextrins .........................................1039
FlavorsandFragrances,1.GeneralAspects ...................1049
FlavorsandFragrances,2.AliphaticCompounds ..............1057
FlavorsandFragrances,3.AromaticandHeterocyclicCompounds ................1113
FlavorsandFragrances,4.NaturalRawMaterials ................1159
FunctionalFoods ...................................1217
Gelatin..................................1225
Inulin .................................1247
Lecithin ..................................................1259
MonosodiumGlutamate ........................1265
Seasonings .............................................1273
Sweeteners .............................................1277
Vitamins,1.Introduction .......................1303
Vitamins,2.VitaminA(Retinoids) .......1311
Vitamins,3.VitaminD ..........................1333
Vitamins,4.VitaminE(Tocopherols,Tocotrienols) ................1345
Vitamins,5.VitaminK ..........................1359
Vitamins,6.BVitamins ........................1381
Vitamins,7.VitaminC(L-AscorbicAcid)1431
Vitamins,8.PantothenicAcid ...............1447
Vitamins,9.Biotin .................................1457 
Vitamins,10.FolicAcid ........................1469
AuthorIndex ........................................1479
SubjectIndex.......................................1485


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The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss

by Raphael Kellman. MD

1. Weight loss—Popular works. 2. Metabolism—Popular works. 3. Human body—Microbiology


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 Copyright©   
 2014 by Raphael Kellman

RESOURCES
Betaine
Now, www.nowfoods.com. Their Betaine HCl is a very reliable source of
hydrochloric acid.
Standard Process, www.standardprocess.com. Their product, Zypan, is a
powerful combination of hydrochloric acid and digestive enzymes.
Thorne, www.thorne.com. Their Betaine HCl is a good source of
hydrochloric acid for replacing stomach acid.
Enzymes
Integrative Therapeutics, www.integrativetherapeutics.com. Their product,
Similase, soothes the gut and replaces needed enzymes.
Now, www.nowfoods.com. They make a very good product called Super
Enzymes, which contain all the enzymes you need.
Microbiome Diet, www.raphaelkellman.com. My own brand of digestive
enzymes, Replace, contains a very broad spectrum of powerful enzymes.
Orthomolecular, www.orthomolecular.com. Their product, Digestzymes,
contains a good, broad spectrum of digestive enzymes.
Fermented Foods
Bubbies, www.bubbies.com. Sauerkraut, kosher dill relish.
Bao Fermented Food and Drink, www.baofoodanddrink.com. Fermented and probiotic foods.
Immunotrion, www.immunotrition.com. Organic cultured vegetables of many types.
Pickle Planet, www.pickleplanet.com. Lacto-fermented foods.
Sunja’s, www.sunjaskimchi.com. Kimchee of all types, from mild to spicy.
Wild Brine, www.wildbrine.com. All types of fermented foods.
Wise Choice Market, www.wisechoicemarket.com. Fermented foods.
GlutenFree Foods
Against the Grain Gourmet, www.againstthegraingourmet.com
Bob’s Red Mill, www.bobsredmill.com
Gluten Freeda Foods, www.glutenfreedafoods.com
Udi’s GlutenFree, www.udisglutenfree.com
Grass-Fed Organic Meat, Poultry, and Eggs
Applegate Farms, www.applegatefarms.com
Organic Valley, www.organicvalley.com
Grow and Behold, www.growandbehold.com. For kosher as well as organic,
free-range, and humanely treated animals.
Horizon Organic, www.horizonorganic.com
Pete and Gerry’s Organic Eggs, www.peteandgerrys.com
Stonyfield Farm, www.stonyfield.com
Gut-Healing Products
Designs for Health, www.designsforhealth.com. Their product, GI Revive, is
a powerful gut-healing compound that contains glutamine and gamma-oryzanol,
which stimulates tissue repair, supports the synthesis of growth hormone, and
may reduce body fat. I use this product frequently.
Metagenics, www.metagenics.com. Their product, Glutagenics, contains a
high dose of glutamine, which helps heal gut walls.
Microbiome Diet, www.raphaelkellman.com. My own product, Repair,
includes a wide range of nutrients to help heal the gut wall.
OrthoMolecular, www.orthomolecular.com. Their product, Inflammacore,
contains glutamine and other healing compounds to repair the gut wall.
Organic Healthy Foods
EarthBound Farms, www.earthboundfarms.com
Diamond Organics, www.diamondorganics.com
Green for Good, www.greenforgood.com
Organic Planet, www.orgfood.com
Shop Natural, www.shopnatural.com
Small Planet Foods, www.cfarm.com
Prebiotics
Ecological Formulas, www.ecologicalformulas.com. Their product, Cal-Mag
Butyrate, is the one I prescribe to my patients.
Jarrow, www.jarrow.com. A source of inulin with FOS
(fructooligosaccharides) for extra prebiotic support.
Klaire Labs, www.klairelabs.com. Their product, Biotagen, is a powerful
combination of inulin and arabinogalactans that I often recommend to my own patients.
Standard Process, www.standardprocess.com
Xymogen, www.xymogen.com. Their product, ProBioMax Plus DF, is a
powerful combination of arabinogalactans and probiotics that I often recommend to my own patients.
Probiotics
Organic3.com, www.organic3.com. A good source for Lactobacillus gasseri,
which has been shown in studies to help with weight loss, as well as other
probiotics. This company sells a probiotic powder that includes this vital bacteria.
Orthomolecular, www.orthomolecular.com. An excellent source for probiotics.
Microbiome Diet, www.raphaelkellman.com. My own personal line of probiotics.
Supersmart.Com, www.supersmart.com. A good source for Lactobacillus
gasseri, which has been shown in studies to help with weight loss, as well as
other probiotics. This company sells Lactobacillus gasseri as a separate capsule
that you can take with your other probiotics.
Xymogen, www.xymogen.com. An excellent source for probiotics.
Products to Remove Unhealthy Bacteria
Designs for Health, www.designsforhealth.com. Their product, GI MicrobeX,
is a powerful combination of herbs that will help balance your gut bacteria.
Metagenics, www.metagenics.com. Their product, Candibactin AR, will help
eliminate unhealthy bacteria from your intestinal tract.
Microbiome Diet, www.raphaelkellman.com. My product, Remove, can be
used as part of the Four Rs process. It contains a number of herbs that have a
wide variety of antibacterial effects.
Protein Powder
Designs for Health, www.designsforhealth.com. This company’s Pea Protein
is a very reliable source of healthy protein.
Orthomolecular, www.orthomolecular.com. Core Restore is a protein powder
I frequently recommend to my patients. It contains a potato-derived protein that
seems to inhibit appetite.
Swedish Bitters
Standard Process, www.standardprocess.com. Their product, Digest, contains
milk thistle, for liver support; dandelion root, a prebiotic; gentian; tangerine; and
Swedish Bitters to stimulate the production of stomach acid.
Weight Loss Supplements
Douglas Labs, www.douglaslabs.com. Many of my patients have had good
results with their product Metabolic Lean.
Life Extension, www.lifeextension.com. I often prescribe their Antiadipocyte
Formula to my patients.
Xango, www.xango.com. Their Favao is an effective product.

ACKNOWLEDGMENTS
I WANT TO THANK MY AGENT, JANIS VALLELY, FOR HER
HEARTFELT CARING FOR me and the Microbiome project. It was her keen
ability to sense new and life-changing ideas that opened the gates for the
publication of this book. Her belief in a down-to-earth, visceral approach to
communication helped transform my approach to the writing of this book and to
writing in general.
I also want to thank Rachel Kranz, without whom this book would never
have come to fruition. Her great writing ability is only surpassed by her uncanny
ability to be able to so swiftly download my ideas and so masterfully encapsulate
them into words that shine. It is such a great privilege to work together with her
on this project and others to come, for she shares my passion to see deeper,
beyond the surface and the status quo, where the dots begin to come together and
a new reality emerges.
I want to thank my marketing team leader Dee Dee DeBartlo. She not only
quickly grasped the diverse ideas and messages of this book and my philosophy
of healing in general and put it into simple words but also so quickly grasped the
feeling and soul from where these ideas come. Working together, she and her
associate, Jillian Sanders, make an insightful, knowledgeable, and powerful team.

I want to thank the brilliant art and website team leader Alexej Steinhardt of
Roundhex and his wonderful studio manager, Tina Rath. As soon as I met them I
just knew that they “get it.”

I am so grateful to Renee Sedliar and the publishing team at Da Capo Press
for publishing The Microbiome Diet. Renee had the foresight to realize that the
microbiome diet represents a critical development in the chain of diet books and
in health generally. Her critical edits brought the book to a new level. I also want
to thank Amber Morris, my project editor at Da Capo, for so capably steering
this book through all the twists and turns of production, and copy editor
Josephine Mariea for her fine editing job. Thanks as well to Kate Burke, the
associate director of publicity at Da Capo, whose efforts helped bring my book
into the public eye. It is a pleasure to work with all of you, and I hope we will
work together on many more books to come.

I want to thank Carole Clark, the chef who worked so hard on this project.
She was so flexible and accommodating—a true team player. Carole made the
microbiome diet approach to eating and cooking accessible to everyone. As you
will see (and taste), she produced one masterpiece after another.
I can’t thank enough my beloved teacher of blessed memory, Rabbi
Brandwein. He taught me the great wisdom of Kabbalah that truly informs and
directs the natural world, and I have come to learn that the knowledge of true
Kabbalah also gives me a bird’s-eye view of science. Just as Newton’s Laws
were influenced by this deep wisdom, my entire approach to medicine and
healing and many of the ideas of this book emerge out of the fabric of the
Kabbalistic worldview.

I want to thank my great friend Eliyahu Alfasi, who was also a student of
Rabbi Brandwein and who has now become my teacher. He and I spent many
hours discussing topics of this book, and he helped me articulate critical ideas.
Who is better suited to be my teacher than the most knowledgeable person in the
world on the Kabbalistic teachings of the greatest Kabbalist, Rabbi Ashlag, a
man who truly lives by these lofty ideas? Who is more suited to be my teacher
than someone who is also fluent in the great ideas of so many of the
philosophers with whom Rabbi Ashlag was in dialogue? Thank you, Eliyahu.
Finally, I want to thank my beautiful wife, Chasya, who gave me the space
and time to write this book. I want to express my deep gratitude to her for being
the person I am not—someone who can oversee and manage big projects and
keep me on track. Janis and Rachel, I am sure, are deeply thankful to her as well!
Chasya all too often did double work in the house and with our children when I
was so busy writing this book. Our life is one together, and therefore, she, in my
mind, is the coauthor of this book.


Table of Contents
PART I. THE MYSTERIOUS MICROBIOME
Chapter 1: The World Within Your Gut
Chapter 2: Your Fat Is Not Your Fault
PART II. THE FOUR Rs: HEAL YOUR GUT FOR HEALTHY WEIGHT
LOSS
Chapter 3: Remove
Chapter 4: Replace
Chapter 5: Reinoculate
Chapter 6: Repair
PART III. THE METABOLIC BOOST: SUPPORT YOUR MICROBIOME
TO RESET YOUR METABOLISM
Chapter 7: Stress Can Make You Fat
Chapter 8: Stress-Free Eating Can Help You Lose Weight
Chapter 9: Creating the Metabolism of a Thin Person
PART IV. THE LIFETIME TUNE-UP: LOSE WEIGHT AND KEEP IT OFF
FOR LIFE
Chapter 10: Toward a Healthy Future
PART V. PUTTING THE MICROBIOME DIET INTO ACTION
Chapter 11: Your Microbiome Superfoods
Chapter 12: Phase 1: Your Four Rs Meal Plan
Chapter 13: Phase 2: Your Metabolic Boost Meal Plan
Chapter 14: Phase 3: Your Lifetime Tune-Up to Maintain Healthy Weight
for Life
Chapter 15: Your Pantry List, Shopping Lists, and Time-Saving Strategies
Chapter 16: Recipes
Metric Conversions
Acknowledgments
Resources
Notes
Index


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2014006125

First Da Capo Press edition 2014
Published by Da Capo Press A Member of the Perseus Books Group www.dacapopress.com
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