Joy Bauer's food cures : easy 4-step nutrition programs for improving your body.

by Joy Bauer with Carol Svec.

ACKNOWLEDGMENTS.

Many remarkable people were involved in the creation of this book. I'm especially grateful to the world-cla.s.s physicians who continuously trust and support my work, and to my extraordinary clients-their successes have made this book possible by teaching me the things readers need and want to know.

Tremendous thanks to Carol Svec-appreciation is an understatement. You were my pillar of strength during this entire process and actually made hard work enjoyable. This book is a direct result of your extraordinary talent and professionalism. You're a brilliant writer, and it's a sheer honor to work with you and call you my friend.

Sincere thanks to Dystel and G.o.derich Literary Management Dystel and G.o.derich Literary Management. Jane Dystel, your wisdom, ongoing support, and direction mean the world. And many thanks to Miriam G.o.derich for your overall guidance and expertise.

Special thanks have to go out to two extraordinary experts and colleagues: Erica Ilton, the director of nutrition research for this project. This book substantially benefited from your genius research and exceptional input. And Jennifer Iserloh, a phenomenal chef with a pa.s.sion for health. Your scrumptious recipe contributions and incredible commitment were a true blessing. Seriously, you are both angels.

Thanks to the entire crew at Rodale, Inc. Your enthusiasm, support, and dedication are greatly appreciated. Special thanks to Heather Jackson and Tami Booth Corwin for recruiting me, and to Gail and Jim Citrin for helping to ignite the fire. Many thanks also to Liz Perl, Nancy Hanc.o.c.k, Lois Hazel, Cindy Ratzlaff, Mary Lengle, Chris Rhoads, and Joanna Williams. Tremendous thanks to my two fabulous editors: Lisa Considine, for your valuable suggestions in writing, editing, and structuring the book...and Amy Super, who pulled everything together at the end.

I feel particularly grateful to Steven Rubenstein for your friendship, support, and ongoing kindness. And special thanks to Alice McGillion, Rachel Nagler, and Lori Ferme of Rubenstein Public Relations for helping to spread the word of good health!

Deep appreciation to Shaquille O'Neal-for making me a part of your dream team and mission to get kids healthy.

Lori Schulweis, I am so appreciative of your friendship and for all that you've done.

Many thanks to Jim Bell (for your kindness and ongoing support), Amy Rosenblum (for your confidence, friendship and expert tutelage-I'm forever indebted), Marc Victor (for your warm generosity), Rainy Farrell (for believing in me, and going way out on a limb), Elena Nachmanoff (for taking my calls!), and Jackie Levin (for giving my book a shot). Heartfelt thanks to all of you for regularly inviting me on your show and enabling me to improve the health of America. You make the studio feel like my home away from home. Also, thank goodness for Laura Bonanni and Barbara Kelly, Bianca Henry, Kristin Costa, Edward Helbig, and Deb Winson. And many thanks to Paul, Cindy and the hardworking prop department at Today Today.

Thanks to Kim Gerbasi and Emily Raiber-you gave me a shot and I'm forever grateful.

Much appreciation to my friends at Yahoo!...Deanna Brown, Rachel Friedlander, Harold Goings, and Maggie Nemser.

Sincere thanks to Jessica Seinfeld. Your pa.s.sion for health makes it an honor to collaborate and call you a friend. Thanks, too, to the fabulous Pam Fink, for my "Charmed Life." Clearly, your Good Charma jewelry works!

I owe thank yous to so many people, all of whom play an important part in my life: Peter Martins, Ken Tabachnick, and the rest of the gang at New York City Ballet... New York City Ballet... and Mirabai Holland at the 92 and Mirabai Holland at the 92nd Street Y...the crew at Street Y...the crew at SELF SELF magazine, especially Lucy Danziger, Carla Levy, and Donna Fennessy...my attorney, Richard h.e.l.ler, for invaluable input and legal advice...Jon and Bonnie Ackerman, for expertise on teeth and cooking...and last (but never least) Judy Lieberman, for the outstanding gazpacho recipe. magazine, especially Lucy Danziger, Carla Levy, and Donna Fennessy...my attorney, Richard h.e.l.ler, for invaluable input and legal advice...Jon and Bonnie Ackerman, for expertise on teeth and cooking...and last (but never least) Judy Lieberman, for the outstanding gazpacho recipe.

Special thanks to Janice Johnston, Lois Perelson-Gross, Dany Levy, and Geralyn Coopersmith for your genuine support and friendship. And many thanks to Cindy Cinicolo, Louisa Guigli and Martha Rios.

For your ongoing advice, opinions, and positive energy, I send heartfelt thanks to the dedicated registered diet.i.tians/nutritionists at Joy Bauer Nutrition Joy Bauer Nutrition who help keep New Yorkers healthy: Lisa Mandelbaum, Jennifer Medina, Laura Pumillo, Maria Baldo, Erica Ilton, Elyssa Hurlbut, Nicole DiLorenzo, Suzanne Magnotta, Rebecca Appleman, Amy Horwitz, and Ilana Derman. And many thanks to my interns for all your hard work and commitment; Barbara Ackerman-Kravitz, Ilyse Bernikow Schapiro, Janice Wen, and Rachel Dower. who help keep New Yorkers healthy: Lisa Mandelbaum, Jennifer Medina, Laura Pumillo, Maria Baldo, Erica Ilton, Elyssa Hurlbut, Nicole DiLorenzo, Suzanne Magnotta, Rebecca Appleman, Amy Horwitz, and Ilana Derman. And many thanks to my interns for all your hard work and commitment; Barbara Ackerman-Kravitz, Ilyse Bernikow Schapiro, Janice Wen, and Rachel Dower.

Hugs to everyone in my wonderful families: the Beal family; (Debra, Steve, Ben, Noah, Becca, Harvey, and Jenny), the Schloss family (Ellen, Artie, Pam, Dan, Charlie, Glenn, Elena, and Otis), the Bauer family (Carol, Vic, Jason, Mia, Harley, and Jimmy), the Malachowsky family (Mary and Nat), and the Cohen/Shapiro family (Nancy, Jon and Camrin). And special thanks to Lisi Epstein, Kael Goodman, and Shannon Green.

I must give special mention to "the room" on the third floor in Stockbridge where I spent most of my summer, and to the Berkshire Co-Op in Great Barrington for providing me with a table and cup of coffee whenever my house was too filled with chaos to write.

Thanks, too, to Bill Svec, for keeping my coauthor sane and happy while she was working on deadline.

Infinite, deep, and ever-lasting thanks to my mom and dad. You are my lifelines and my touchstones. Your support means the world and I'm forever grateful for your encouragement, advice, cashews, and wine.

I can't say enough about my husband Ian, and my three children, Jesse, Cole, and Ayden Jane-I owe you big time! You all astonish me with your patience, understanding, support, flexibility, and forgiveness. You picked up the pieces when I was preoccupied, and you picked me up with your good humor and loving spirits. Just when I thought I saw the full magnitude of your generosity, you surprised me again and again. You are everything valuable in the world...my heart...my bliss...my home...my loves.

PART ONE.

WELCOME TO MY OFFICE.

CHAPTER 1.

WELCOME TO MY OFFICE.

My motto is this: Life is hard...food should be easy.

But for many people, knowing what to eat, when to eat, and how much to eat is a puzzle they have lost all hope of ever solving.

Anyone who has ever tried to make a commitment to healthy eating knows the obstacles: The dizzying number of choices in grocery stores and restaurants...the crazy, always-on-the-go schedules of nearly every member of the family...the relentless hype and marketing surrounding fatty and sugary snack foods...and the powerful appet.i.tes fueled by habits, traditions, and humongous portion sizes. As if that wasn't enough pressure, add in the swirl of conflicting information about specific diets-high-carb versus low-carb, high-fat versus low-fat, calorie-counting versus no-counting, cabbage versus grapefruit versus eggs versus whatever.

Who wouldn't feel overwhelmed and frustrated? And when we're frustrated, we tend to fall back into old, unhealthy eating patterns. Have you ever gone on a diet to lose weight, but ended up gaining weight instead? Or did you lose weight only to put it back on again within a year or two? Has your doctor ever put you on a special diet to treat a health problem, but you soon abandoned it because it was just too complicated for real life? If so, you're not alone. These scenarios happen more often than you might think. No one consciously plans to eat her way into a larger dress size, or to make himself a candidate for triple bypa.s.s surgery. But dietary uncertainty can turn the best intentions sour, even when the stakes are high. When it comes to good nutrition, it is so easy to go from being totally motivated to feeling utterly defeated.

It doesn't have to be that way. Whatever else is going on in your life, food should be the least of your worries. Eating is a piece of cake.

Really.

HOW FOOD MAKES US NUTS.

I understand why you might be skeptical. We have a strange love/hate relationship with food. We want to eat cupcakes, but be as slim as Jennifer Aniston. We fantasize about our ideal meal, but settle for a burger and fries from a drive-through window. We buy "skinny jeans" for the body we want to have, but then eat comfort foods because those jeans don't fit anything but our dreams. Love/hate-two sides of the same sneaky cookie.

Food does more than nourish us, so it makes sense that it can elicit complex feelings. Of course, its most important role is to nourish us-to give us the vitamins, minerals, energy, and nutrients necessary to keep us alive and healthy-but food is also about love and family traditions. It's how we celebrate and comfort and nurture-which is why food is at the center of weddings and funerals, and it's the first thing we think to bring when we hear a friend is sick. Food is about taking away the pain that comes from hunger, but it also has become about easing our boredom, stress, or depression. We tend to eat too much of almost everything whenever we get the chance. We eat in the car, at work, in front of the TV, or standing over the kitchen sink. We snack before meals, after meals, and sometimes in the middle of the night, sometimes without even waking up. Next to s.e.x, eating is the activity most responsible for making us feel any number of emotions, including happiness, longing, pride, pleasure, shame, weakness, and power.

Food is like that great, big proverbial elephant in the room-which also follows you around all day. We try to ignore it, but every time we turn around, there it is. Yet despite the huge (mammoth!) role food plays in our lives, we don't really know how to talk about it, at least not in a way that helps us make the best choices when it comes time to eat.

I believe the reason some diets become wildly popular for a time is that they allow us to understand food and eating in a new way, and they give us a different language to use when trying to sort out our confusion. Think about it: During the past few years, we've all learned the language of "Carbs"-what carbs are, what low-carb eating looks like, the difference between net carbs and total carbs, bad carbs and good carbs, et cetera, et cetera. Before that, we studied the language of "Fats." And before fats, we all knew how to pa.r.s.e calories.

So it's not that people lack information about food and eating. In fact, most of us have more information than we know what to do with. Literally. Many of my clients have such sophisticated vocabularies that they sound like third-year nutrition students. The problem is that they don't know how to combine all the disparate pieces of the diet puzzle into a plan that they can use to achieve their individual, highly personal goals. They are eager-desperate, even-to gain control over food. But they can't do it with words alone!

That's where I come in.

THE POWER OF A STEP-WISE PROGRAM.

In my 16 years as a nutritionist, I've helped thousands of people overcome their worst problems with eating. In the process, they have grown stronger and healthier. In many cases, they have added 10, 15, or even 20 years to their lives by controlling or even reversing disease processes.

How can food turn your life around? Let me tell you about 56-year-old Stephen, a high-powered lawyer who was all but ordered by his doctors to make an appointment with me. To say he was initially resistant to seeing a nutritionist would be an understatement. It was a hard sell, but in the end the encouragement (and begging and pleading) of his wife and children persuaded him to come to see me.

He was a nutritional wreck. At 5 9&8243; tall, Stephen was significantly overweight at 250 pounds. His body ma.s.s index (BMI) was 37, officially cla.s.sifying him as obese. His lab values were high across the board: High cholesterol and triglycerides put him at high risk of heart disease, and high fasting glucose levels meant Stephen was officially diagnosed with type 2 diabetes.

To try to get control over these risk factors, Stephen's doctors put him on three powerhouse medications-a blood pressure drug, a statin to lower his cholesterol, and Glucophage to lower his blood sugar. And then I got a hold of him.

I gave him a food plan to help him lose weight, lower blood sugar, and lower his cholesterol...and when he had an episode of gout, I gave him tips on how to treat that, too. Once he overcame his initial reluctance, Stephen approached his new eating program with the same intensity he used to succeed in every other aspect of his life. He made a spreadsheet to track his weight loss and his lab numbers, he used his eating plan like a script: he memorized and followed it religiously. He consulted me whenever circ.u.mstances made it more than likely he would need to deviate from it-to make sure he wouldn't do too much harm. He ate cake at his birthday party, he socialized with friends, and he enjoyed holiday celebrations-but all within the guidelines of his food program.

At the end of a year, Stephen had lost more than 60 pounds, bringing him down to under 190. His critical blood measurements-triglycerides, cholesterol, and fasting glucose-all dropped to within normal ranges. He continued to take the statin, but he was able to stop taking the Glucophage and the blood pressure medication. As of this writing, Stephen has maintained his weight loss and health benefits for three years. His doctor told him that because of the nutritional changes, Stephen has probably added at least ten healthy years to his life added at least ten healthy years to his life.

As amazing as this story sounds, Stephen's results are not unusual, and well within anyone's reach. No matter what your personal health goals are, I have a terrific food plan for you. I'll even help you figure out exactly what your goals should be.

My goal is to make reading this book as much as possible like a one-on-one consultation with me in my New York office. I'll tell you everything you need to know to lose weight, look gorgeous, improve your mood and memory, boost your bone density, and stay healthy. I'll even give you a script to follow-a focused four-step program that spells out everything you need to know to think and eat and eat just like a nutritionist. In short, I'll provide everything you need for success. just like a nutritionist. In short, I'll provide everything you need for success.

STEP INSIDE MY OFFICE.

Let's start at the beginning, with the absolute basics. One of the main questions I'm asked over and over is what defines good nutrition good nutrition. In general, it means eating the right foods in the right combinations throughout the day to optimize your energy and overall health.

Of course, the people who come to see me lead different lives and strive to achieve a wide range of goals. So for some, good nutrition means focusing on increasing energy. I've worked with professional and student athletes, dancers, actors, and business executives who need to maintain a consistent level of performance. For other people who have a strong family history of disease, good nutrition means minimizing their risk of heart disease, diabetes, Alzheimer's disease, migraine headaches, arthritis, osteoporosis, or cancer. For others, it means finding a way to lose the weight they might have been struggling with for years.

A while ago, a man I'll call Bruce called me up and told me that one of his friends had lost a ton of weight after he became my client, and now he looked phenomenal. His buddy said that I worked miracles. Bruce was calling because he had a weight problem, but he was a busy person. He knew all the tricks, had been on all the diets, had gained and lost 100 pounds more times than he could count, and didn't want to bother with an appointment if I couldn't guarantee success. "Tell me," he said, "are you the person who is absolutely going to help me prevail, once and for all?"

He didn't mince words! But he just asked outright what everyone really wants to know-can my programs work, immediately, quickly, and forever? The short answer to that question is Yes, dramatic and long-lasting results are absolutely possible...but the chance of success depends entirely on you Yes, dramatic and long-lasting results are absolutely possible...but the chance of success depends entirely on you. I don't want to give anyone false promises, not in my office and not in this book. I'm only as good as my clients' follow-through, so if you're after the kind of transformation that your friends (like Bruce's) will call miraculous, I'm here to help. I can show you how to evaluate your needs, give you a dynamite eating plan, and guide you through some of the most common nutritional pitfalls. We are a team-I'm your food coach, but ultimately you're the one who'll be doing the heavy lifting.

A FEW WORDS ABOUT COMMITMENT.

In the end, no matter what spurs you to seek help, three things are necessary for you to meet your goals: 1. The right coach. Well, you've got me, so cross this one off your list. I have a great track record for success with my clients.

2. Rock-solid nutrition and health information. Cross this one off the list, too, because that's what this book is all about.

3. Your personal commitment to stay in it for the long haul. This one is up to you!

Personal commitment is a big deal. None of this will work for very long if you're only following a food program because you're going on vacation, or because someone else is on your back about losing weight. You have to be doing this for you. You have to want results and be willing to work for them no matter what obstacles get in your way. After the September 11 attacks on the World Trade Center and the Pentagon, I heard lots of stories about how people ran for comfort foods and the liquor cabinet and gave themselves permission to overeat and drink...for weeks. My belief is that it's incredibly important-especially in times of crisis-to eat right and stay on top of your health.

Think about it: Whenever you say "I'm overwhelmed, I've got too many things on my plate"-or "I'm depressed...or too busy...or too anxious"-what do you do? If you're like most people, you give up on good nutrition and eat foods that make you sick, contribute to your illness, or put on weight you spent months trying to shed. In the end, you're left feeling depressed, sluggish, and easily angered. How is that helpful?

That's why I really think that any time could be the right time to make food changes. Your commitment is what's important, the commitment to eating well the majority of the time-not perfect foods, but healthy foods. It is a commitment you'll need to honor when you're home, when you're out, when you're shopping, and when you're socializing. It's a commitment to totally change your lifestyle.

PREPARE YOURSELF.

Changing how you eat is never easy. The first step is to get in the right place mentally. If we're going to try to create a little nutritional magic, there are a few things you need to do to prepare for this adventure: - Limit your use of the word diet diet. The word The word diet diet seems to have horrible connotations. It is impossible to use the word seems to have horrible connotations. It is impossible to use the word diet diet in a sentence without sounding sad or judgmental. Try it: "I really should go on a diet." "My doctor put me on a diet." "Boy, if anyone needs to diet, he does." The only time in a sentence without sounding sad or judgmental. Try it: "I really should go on a diet." "My doctor put me on a diet." "Boy, if anyone needs to diet, he does." The only time diet diet doesn't sound like a prison sentence is when we talk happily about going off one. Try not to use the D-word; it will just demoralize you. doesn't sound like a prison sentence is when we talk happily about going off one. Try not to use the D-word; it will just demoralize you.

- Repeat after me: "I can do this!" The prospect of trying another weight-loss program can feel like staring into a black hole-no joy, no light, no end in sight. It's easy to feel defeated before you even begin, so some degree of nervousness is understandable. But a more appropriate response is enthusiasm and confidence. Trust me. I'm a professional. I've done this hundreds and hundreds of times before. No matter what your personal issues are, I've seen worse (and you'll read some of those stories in the chapters to come). I will give you all the secrets for success I've learned over the years. The prospect of trying another weight-loss program can feel like staring into a black hole-no joy, no light, no end in sight. It's easy to feel defeated before you even begin, so some degree of nervousness is understandable. But a more appropriate response is enthusiasm and confidence. Trust me. I'm a professional. I've done this hundreds and hundreds of times before. No matter what your personal issues are, I've seen worse (and you'll read some of those stories in the chapters to come). I will give you all the secrets for success I've learned over the years.

- Dare to make the leap. Pop quiz: Which is more fun, wading into the shallow end of the pool or doing a cannonball off the diving board? When we were kids, all we wanted to do was jump into the deep end. We tend to lose that sense of courage and daring along the way. As adults, we need to find a way to get back that feeling of Pop quiz: Which is more fun, wading into the shallow end of the pool or doing a cannonball off the diving board? When we were kids, all we wanted to do was jump into the deep end. We tend to lose that sense of courage and daring along the way. As adults, we need to find a way to get back that feeling of one...two...three...let's go! one...two...three...let's go! And we're talking about nutritional changes, so you can't hurt yourself by making a full, unrestrained leap. This is about your health-the only risk is if you don't do anything. So go ahead, take a deep breath, and jump in. And we're talking about nutritional changes, so you can't hurt yourself by making a full, unrestrained leap. This is about your health-the only risk is if you don't do anything. So go ahead, take a deep breath, and jump in.

- Think big. As far as I'm concerned, small changes add up to small results. Grand changes equal grand, life-altering results. We're on this earth for such a short time that I don't believe we have the luxury to move slowly. And face it, it can be just as hard to make a small change as it is to go for the whole enchilada (so to speak). So, you might as well go for it. Make the big changes! The payoffs will be larger, and your gratification will come sooner. As far as I'm concerned, small changes add up to small results. Grand changes equal grand, life-altering results. We're on this earth for such a short time that I don't believe we have the luxury to move slowly. And face it, it can be just as hard to make a small change as it is to go for the whole enchilada (so to speak). So, you might as well go for it. Make the big changes! The payoffs will be larger, and your gratification will come sooner.

- When the going gets tough, remember that it's just food just food. That probably sounds crazy coming from a nutritionist, but it's a critically important point to remember. Write it on a piece of paper and tape it up on your refrigerator: "It's just food." If you're in a restaurant trying to stick to your food plan, but salivating over the meal that the person next to you is eating, remember to ask yourself: Is it worth it? The food is only going to be there for 15 to 20 minutes at most, and then it is gone, a memory except for the effects it has on your health and your weight. Is it worth it? That's a question only you can answer. If, after careful and deliberate consideration, you answer yes, it is worth it, then go for it. We'll consider it your "meal off," like a little vacation day for your taste buds. But those meals off should be rare and special, just like real vacations. That probably sounds crazy coming from a nutritionist, but it's a critically important point to remember. Write it on a piece of paper and tape it up on your refrigerator: "It's just food." If you're in a restaurant trying to stick to your food plan, but salivating over the meal that the person next to you is eating, remember to ask yourself: Is it worth it? The food is only going to be there for 15 to 20 minutes at most, and then it is gone, a memory except for the effects it has on your health and your weight. Is it worth it? That's a question only you can answer. If, after careful and deliberate consideration, you answer yes, it is worth it, then go for it. We'll consider it your "meal off," like a little vacation day for your taste buds. But those meals off should be rare and special, just like real vacations.

- Prepare to feel fabulous. I won't try to fool you into thinking that there will ever come a time when you won't crave sweet, fatty foods, or that you will never want to go whole-hog at a buffet. We're all magnetically drawn to those foods that temporarily make us euphoric, and then drop us way down. Those yummy temptations are on every street corner, at every dinner party, and in all your friends' homes. They will always be there, every day for the rest of your life. But that said, the payoff in the form of improved quality of life is well worth the fight. You're going to want to continue to live through these struggles because you're going to feel so good when you meet your goals. When you give in to temptation and eat poorly, you end up feeling sluggish, lethargic, and unhealthy. What's the point? I won't try to fool you into thinking that there will ever come a time when you won't crave sweet, fatty foods, or that you will never want to go whole-hog at a buffet. We're all magnetically drawn to those foods that temporarily make us euphoric, and then drop us way down. Those yummy temptations are on every street corner, at every dinner party, and in all your friends' homes. They will always be there, every day for the rest of your life. But that said, the payoff in the form of improved quality of life is well worth the fight. You're going to want to continue to live through these struggles because you're going to feel so good when you meet your goals. When you give in to temptation and eat poorly, you end up feeling sluggish, lethargic, and unhealthy. What's the point?

So instead of giving in just to end up feeling bad, invest some energy and effort and feel fabulous. In the end, if you feel energetic and healthy, and you're more agile and comfortable, and you've added years and years onto your life, and you smile more often, and you're less moody, and you're more productive at home and at work, isn't it worth putting on the temptation blinders? Isn't it worth ducking the doughnuts? Isn't it worth enduring a little craving?

I say revel in your pa.s.sion for life, not potato chips. And as your coach and nutritionist, I refuse to let you settle for anything less than success. You can do this, and I'm excited to help you.

CHAPTER 2.

THINK LIKE A NUTRITIONIST.

If you were visiting my office, I would ask you for two things. The first is a three-day food diary, essentially a snapshot of how food fits into your life. For three days, you would record everything you ate at every meal, every supplement or herb, every snack, every beverage. I would ask what brand of breakfast cereal you ate, how much pasta you had for dinner, how you prepared the vegetables, what type of spread you ate on your bread, the name of the restaurant where you ate lunch, what you added to your coffee, and what time of day you ate each meal or snack. Everything. This information would tell me exactly how much change would be needed to get your diet up to stellar quality.

Unfortunately, I don't have the personal luxury of reviewing your food habits...but you do. I highly recommend that you keep a modified food diary for yourself. Simply write down all the foods you eat for any three days of an average week. Don't worry about brands...but note what, when, and how much you eat and drink from the minute you wake up until you go to sleep. Everything counts-the quick snack from the vending machine, that "sliver" of cake from the office birthday party, the handful of French fries you grabbed off your son's dinner plate, the finger scoops of cookie dough you "tested" while baking for your family and yes, the two margaritas you sipped last night at happy hour. Everything you eat has consequences-good or bad-for your body, so record it all. This diary will provide us with a baseline, an indication of where your eating habits are now. We won't use it in the course of the book, but the diary is a terrific way to focus your mind on the details of eating (and of course, to help you notice patterns you'd like to change). Plus, a few weeks from now, when you've mastered a new way of eating, you'll be able to look back with pride when you see just how far you've come. It's often an incredible comparison, with a remarkable payoff.

The second thing I would ask for is your detailed medical history. My nutrition programs are designed to help you get control over your most pressing health problem first. Once you've mastered the first thing on the list, you'll be ready to tackle any other problems you might have. I recommend writing down all diseases, disorders, or diet-related concerns that affect your life. These can include being overweight, having a disease or disorder, or even having a history of medical tests that indicated a higher risk of disease. Beneath that, write down all diseases or disorders that run in your family, particularly those of your parents, grandparents, and siblings. When a biological family member has suffered with certain medical concerns, such as macular degeneration or breast cancer, this automatically puts you in a higher risk category. This list makes up your total universe of health issues. We're going to take them on, one at a time.

WHAT TO EXPECT FROM EACH CHAPTER.

Each chapter of this book includes information about a particular health issue: how food, the environment, and other factors contribute to the issue; what foods to eat or avoid; which remedies might offer the best chance for curing or controlling symptoms; and other lifestyle changes you can make to feel better. Whenever possible, I include a story from my practice or personal experience, one which ill.u.s.trates some particular aspect of how nutrition has helped change someone's life. (Although the basics of the stories are accurate, I have changed names and identifying information to protect my clients.) The part I think you'll like best is my 4-Step Program. Each chapter has its own focused, customized program that summarizes all the advice offered in the rest of the chapter, and then goes full-force into specific food lists and meal plans. Step 1: Start with the Basics Step 1: Start with the Basics is a list of things you can do today, immediately, to take your first steps on the path to better health. is a list of things you can do today, immediately, to take your first steps on the path to better health. Step 2: Your Ultimate Grocery List Step 2: Your Ultimate Grocery List details foods that have been proven by scientific and clinical research to be beneficial, arranged in convenient grocery-aisle shopping lists. details foods that have been proven by scientific and clinical research to be beneficial, arranged in convenient grocery-aisle shopping lists. Step 3: Going Above and Beyond Step 3: Going Above and Beyond is a list of next steps, additional activities, supplements worth considering, or lifestyle changes that will improve your chances for success. is a list of next steps, additional activities, supplements worth considering, or lifestyle changes that will improve your chances for success. Step 4: Meal Plans Step 4: Meal Plans includes menus with the right mix of all the best foods-arranged into breakfast, lunch, dinner, and snack options-to help you accomplish your goals. includes menus with the right mix of all the best foods-arranged into breakfast, lunch, dinner, and snack options-to help you accomplish your goals.

Common old-school wisdom says that you should eat breakfast as if you were royalty, lunch as if you were rich, and dinner as if you were flat broke. What this means is that breakfast really is the most important meal of the day, the time when you get to jump-start your day with energy and nutrition. Lunch is also important, because it gives you strength and stamina to make it through the toughest part of the day. Dinner is much less important because it comes at the end of the day, when you really don't need much fuel to carry you to bedtime. So ideally, you should eat the most calories at breakfast, nearly as many calories at lunch, and very few calories at dinner. Although I'm a health expert, I'm also a realist. I understand that the world doesn't work this way, so I've structured my meal plans to reflect the way people really really eat. In each meal plan in every chapter, breakfast options are only 300 to 400 calories, lunch options are 400 to 500 calories, and dinner options are 500 to 600 calories. eat. In each meal plan in every chapter, breakfast options are only 300 to 400 calories, lunch options are 400 to 500 calories, and dinner options are 500 to 600 calories.

Each chapter also contains at least two nutrition-rich-and delicious!-recipes. At the end of the book are additional sections to help you make great nutritional choices, including my favorite types and brands of foods to look for when you shop, how to read a food label, and references to the scientific studies mentioned throughout the book in case you want more details.

So, now that you've had a basic tour, it's time to choose where you want to start...

HOW TO CHOOSE WHICH.

PROGRAM TO FOLLOW.

I'm willing to bet that you already know which health issue you would like-or need-to tackle first. Wait...don't tell me...could it be weight loss weight loss?

Unwanted pounds are the primary concern for about 60 percent of my clients, either because of how that extra weight makes them feel or because it contributes to another health disorder, such as diabetes or heart disease. If weight is an issue for you, begin by reading Weight Loss (Chapter 3). It explains the basic mechanisms of weight loss, and reveals some of the secrets used by models, dancers, athletes, and others who absolutely need to control their weight. After more than 15 years spent working with all types of people-CEOs and store clerks, A-list celebrities and struggling musicians, supermodels and prima ballerinas, Olympic gold medalists and couch potatoes, and plenty of regular folks-I know what works. There is no one-size-fits-all plan. However, overweight people share many common struggles, and I present tricks that work. I know they work because they've been tested over and over again by my clients who have successfully lost weight and kept it off. If weight is your primary medical problem, then follow Joy's 4-Step Program for Weight Loss (Chapter 3), from beginning to end.

If you have other health issues in addition to weight, I recommend reading the weight-loss chapter first to learn how to determine daily caloric intake for weight loss, and so that you understand how to apply my general principles. Follow one week of my 4-Step Program for Weight Loss. Then, look in the table of contents for the chapter that addresses your next most pressing health problem, read that chapter, and follow that 4-Step Program. You won't lose out on weight loss because this whole book is full of weight-loss guidance. The meal plans I provide in every every chapter are scaled for weight loss, with specific calorie ranges listed for each and every breakfast, lunch, dinner, and snack. If you follow the plans precisely, your three meals and one or two daily snacks will amount to only 1,400 to 1,900 calories, depending upon the specific optional foods you choose. That's well below the 2,000 to 5,000 calories most Americans eat every day. So whether you follow the program for beauty, mood, migraines, or celiac disease, you can get the results you want, eat fantastic foods, chapter are scaled for weight loss, with specific calorie ranges listed for each and every breakfast, lunch, dinner, and snack. If you follow the plans precisely, your three meals and one or two daily snacks will amount to only 1,400 to 1,900 calories, depending upon the specific optional foods you choose. That's well below the 2,000 to 5,000 calories most Americans eat every day. So whether you follow the program for beauty, mood, migraines, or celiac disease, you can get the results you want, eat fantastic foods, and and lose weight. lose weight.

If weight is not an issue for you, congratulations! Either you have been blessed with the kind of metabolism that would make most people envious, or you have worked hard to maintain your weight. If you are part of this lucky minority, use the same food lists and meal plans listed in each chapter, but let your hunger cues guide portion size. You've done a great job thus far, so keep doing what you've always done...but with your specific program foods.

No matter which chapter you choose to focus on, the information in the 4-Step Program is your roadmap to success. But like all maps, it is designed for general navigation instead of a single strict path. Feel free to make adjustments for your personal taste and circ.u.mstances, as long as you stay within the general guidelines. For example, I might recommend a dinner of grilled salmon with a sweet potato and a mixed green salad with tomatoes and walnuts. If salmon isn't your favorite, choose another fish from the options given on the grocery list. Or, if you are eating out and they don't have sweet potatoes, ask for a serving of brown rice or a baked white potato instead. If tomatoes aren't in season, choose any mixed side salad and you'll still be within the general meal plan guidelines. If you only have time to microwave a frozen dinner, choose one that includes a grilled fish, a whole grain, and a vegetable. Similarly, if you are at a diner for an omelet breakfast, the cook certainly won't use a nonstick cooking spray on the griddle. So order an egg white omelet, ask them to fill it with your choice of vegetables, and eat your whole-wheat toast dry to compensate (at least somewhat) for the b.u.t.ter or grease used to cook the omelet. In other words, I provide the ultimate combinations of foods in calorie-controlled portions. You provide the creativity to make them work in your life.