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Eating Well for Optimum Health: The Essential Guide to Food, Diet, and Nutrition
Ebook Download Eating Well for Optimum Health: The Essential Guide to Food, Diet, and Nutrition
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Amazon.com Review
Hopefully, years from now, Eating Well for Optimum Health will be looked upon as the book that saved the health of millions of Americans and transformed the way we eat--not as the book we overlooked at our own peril. It clarifies the mishmash of conflicting news, research, hype, and hearsay regarding diet, nutrition, and supplementation, and further establishes the judicious Dr. Weil, the director of the Program in Integrative Medicine at the University of Arizona, as a savior of public well-being. If you've ever wondered what "partially hydrogenated soybean oil" really is, been perplexed by contrary news reports about recommended dosages for supplements, or questioned the safety of using aluminum pots for cooking, Dr. Weil will make it all clear. Weil (pronounced "while") bravely criticizes many of the major diet books on the market, and backs up his admonitions with science. He warns readers to not fall under "the spell" of the anticarbohydrate Atkins Diet, but also criticizes the eating plan advocated by Dr. Dean Ornish--which has been granted Medicare coverage for cardiac patients--as being too low fat for the majority of people. (The omega-3 fatty acids missing from Ornish's diet are essential for hormone production and the control of inflammation, he says.) It's also fascinating to learn that autism, Parkinson's disease, and Alzheimer's disease may be caused by omega-3 fatty acid deficiencies, while an excess of omega-6 fatty acids--very common in the typical American diet--can exacerbate arthritis symptoms. Weil's explanation of the chemistry of fats will prove difficult for most readers, but few will want to eat fast-food French fries ever again after reading his appalling reasons for avoiding them, which go way beyond their well-documented heart-clogging capabilities. After a thorough rundown of nutritional basics and a primer of micronutrients such as vitamins, minerals, fiber, and phytochemicals, Weil unveils what he feels is "the best diet in the world," with 85 recipes, such as Salmon Cakes and Oven-Fried Potatoes, that are healthy, tasty, quick to prepare, and complete with nutritional breakdowns. He includes a stirring chapter on safe weight loss (he sympathizes with the overweight and comically recalls his one-week trial of a safflower oil-diet while an undergraduate). Other, equally enlightening sections include tips for eating out and shopping for food (with warnings on various additives and a guide to organics), and a wondrous appendix with dietary recommendations for dozens of health concerns, including allergies, asthma, cancer prevention, mood disorders, and pregnancy. Eating Well is an indispensable consumer reference and one not afraid to lambaste the diet industry and empower the public with information about which the majority of doctors--to the detriment of the public health--are ignorant. --Erica Jorgensen
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From Publishers Weekly
Now considered one of holistic medicine's most authoritative voices, Weil (Spontaneous Healing; 8 Weeks to Optimum Health) provides a common-sense approach to healthy eating. While much of this information can be found in other volumes, Weil illuminates the often confusing and conflicting ideas circulating about good nutrition, addressing specific health issues and offering nutritional guidance to help heal and prevent major illnesses. Of particular value is his examination of recent fads, such as low-carbohydrate, vegan and "Asian" diets, with an eye toward debunking the myths about them while highlighting their valuable aspects. Readers will appreciate the brief stories of individuals who have made big changes in their eating habits and solved chronic health problems, as well as recipes for foods that Weil feels will satisfy nutritional needs and the taste buds. Although not the first to link the rise of cancer, heart disease and obesity with the now-prevalent consumption of fast food and processed foods that contain a lot of sugar and few, if any, micronutrients, Weil's articulate plea to reflect on the consequences is convincing. Despite Weil's emphasis on a diet of fresh fruits and vegetables, unprocessed foods and much less meat and dairy products than most Americans are used to, readers will notice a profoundly realistic observation of what changes they can readily incorporate into their busy lives. And they will be heartened to learn that they can eat nutritious foods and still get much pleasure from them. (Mar.) Copyright 2000 Reed Business Information, Inc.
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Product details
Hardcover: 307 pages
Publisher: Knopf; 1 edition (March 7, 2000)
Language: English
ISBN-10: 0375407545
ISBN-13: 978-0375407543
Product Dimensions:
6.5 x 1.4 x 9.5 inches
Shipping Weight: 1.5 pounds (View shipping rates and policies)
Average Customer Review:
4.4 out of 5 stars
142 customer reviews
Amazon Best Sellers Rank:
#622,650 in Books (See Top 100 in Books)
America's best known medical advocate of alternative medicine espouses his ideas of what healthy eating should be for all people in this popular book. Unfortunately, despite his somewhat iconoclastic stance in medicine, he offers a very politically-correct diet for people to follow and his book is filled with misinformation and bad advice.In the beginning of the book, Weil discusses the debate between low-fat and high-fat diet advocates. He gives a little rundown of the squabbles between Dr Dean Ornish (the low-fat camp) and Dr. Robert Atkins (the high-fat camp). He says that, "Both sides have their sets of studies to draw from." Weil tries to distance himself from the low-fat camp but, basically, his book is all about low-fat eating. Oddly enough, even though he admits that the high-fat folk have studies to back up their claims, he never delves into them.Weil's advice on fats is to avoid saturated fats at all costs. He bashes butter on page 113, saying that, "Butterfat in the Western diet . . . is probably the greatest single contributor to the overload of saturated fat responsible for the high rates of cardiovascular disease in our societies." He offers no supporting references for these claims. If he bothered to do a little research, he'd see that butter consumption declined considerably in America during the time when heart disease rates began escalating. What Americans were eating more of during that time was margarine and processed vegetable oils--not more animal fat. (1)He then commits a most egregious error. He rightly warns people away from trans-fatty acids but then states that, " Butterfat is also one of the natural sources of trans-fatty acids." Weil is confusing artificially generated trans-fatty acids with the naturally occuring ones in butter and cream which our bodies handle with no problem.Nowhere in his butter bashing is there a discussion of the fat-soluble vitamins, beneficial fatty acids, or trace minerals present in butter.In his section titled "The Worst Diet In the World," the top of the list is given to, "A glut of saturated fat in the form of cheese, butter, cream, and other whole milk products, along with a lot of beef and unskinned chicken. That will ensure that most people will develop unhealthy levels of serum cholesterol and increased risks of cardiovascular disease" (p.148). Dr. Weil obviously needs to be educated about what causes heart disease . . . and what does not. Studies have not shown that saturated fatty acids cause heart disease (2) and people will be missing out on good, healthy food by following his advice. In Weil's view, the only allowable fats are olive and fish oils, and some nuts.In his section on protein, he makes the common, but incorrect, claim that excess dietary protein causes kidney damage and osteoporosis. He also claims that, "Traditional Inuit, who eat large amounts of animal protein along with their fat, have severe osteoporosis" (p. 106). No references are given for this lie.On page 109 he instructs readers not to eat organ meats, not because of their cholesterol content, but because of "possible concentrations of heavy metals, environmental toxins, and infectious agents [like Mad Cow Disease]." It never occurs to him to seek out organic sources of organ meats, true superfoods that are loaded with nutrients like vitamin A, carnitine, CoQ10, and the B complex vitamins.The book takes on an unintentional comic turn when he relates the story of a Japanese MD who switched to a mostly vegetarian diet. She claimed that a massage therapist could tell she didn't eat meat because her flesh "felt" different from a meat-eaters! Assuming the story is true, what, pray tell, is the definition of "meat-eater's flesh" and how does one "sense" it?!In his section titled "The Best Diet In the World," he presents a very skewed version of the Paleolithic diet (a la Loren Cordain and Boyd Eaton) and an equally wrong version of the traditional Japanese diet which he claims has "less than 10% fat, very little meat, and no milk or milk products." Has he ever been to Japan? Has he ever really studied what Japanese people eat? Obviously not (3).Of course, Weil pushes soy foods of all types in his book. He does admit that some research shows that soy's phytoestrogens might be causative or contributing factors in some forms of breast cancer, but he quickly brushes it aside and makes the usual grandiose, but unproven, claims for soy.Dr. Weil ends up hawking what he thinks is the Mediterranean Diet, based on the questionable research done decades ago by Ancel Keys. Instead of checking cookbooks from that part of the world (which show what real people eat as opposed to what ivory-tower intellectuals think they eat), he relies on second-hand information which is very wrong.He finishes off the book with 85 recipes. Despite his liking for olive oil, many of the recipes call for canola oil instead.This book is so full of misinformation that it cannot be recommended to anyone. Avoid it if you want to get and maintain "optimal health."1. S. Rizek et al. Fat in today's food supply. J Am Oil Chem Soc, 51:244, 1974.2. G Taubes. The soft science of dietary fat. Science, March 31, 2001, 291:5513 2536-45; U Ravnskov. The Cholesterol Myths (New Trends Publishing; USA), 2001.3. S Fallon and MG Enig. Inside Japan. Wise Traditions, 2:3, 2001, 34-42.
I started reading through this book this weekend but became suspicious when he started talking about sugar. He says that the reason we love to eat sugar is because of natural selection. Our "ancient ancestors" were the ones smart enough to grab some honeycombs and fruit on their way off to battle. Because they were so energized by this wonderful substance, they were able to fend of their enemies, thus enabling them to live and pass on this sweet loving gene to us. If this was such a wonderful thing why is our country so rampant with disease, especially obesity and diabetes! He also hates milk and organ meat among many other foods that people in less cultured societies thrived on for a very long time. Some great books to read would be based on Dr. Weston Price who did studies in the 30's in many "Uncivilized" cultures around the world and found many people who did not have a dentist or doctor in their villages, but who were very healthy, long-lived people who had beautiful teeth, skin, bone structure and very little disease. These people even thrived on raw meats, organ meats, and unpasturized milk and butter. One would think that someone who has M.D. after his name would have a little more scientific study in his book other than "Natural Selection". Waste neither your money nor your health on this or any of his other books!
This book was published in 2000 but most of the advice is still very relevant 12 years later. Dr. Weil takes a sensible approach to diet and exercise and explains how to navigate your local grocery store and how to eat when you go to restaurants. He provides recipes and ideas for meals that will give you pleasure and health.In a world where many doctors are still uneducated about nutrition it is always refreshing to read one of Dr. Weil's books. This book shows that he has extensively researched healthy eating. He starts by explaining macronutrients and micronutrients. He does get a bit scientific at some points but if you enjoyed biology class you will fully understand all the concepts.I also appreciated his section on the glycemic index as I'm finally starting to take that seriously. I now find myself telling people to eat sweet potatoes instead of baked potatoes. I was shocked to learn that parsnips are worse than pretty much any vegetable you can think of. This book also explains that honey is not much better than sugar and that whole wheat bread is not really any better than white bread. You will seriously think about not eating very much bread after reading this book. But Dr. Weil is not against all carbohydrates as you will also see from some of his recipes.This book has a great section on various diets people promote. Dr. Weil gives the good and bad qualities of each diet and then explains which diet is best. He seems more in favor of the Mediterranean diet for the most part. I also liked his chapter on the worst possible diet you could ever eat. It really educated me on what I should avoid.There were many parts of the book that explained things I'd wondered about. Like in one section the raw foods diet is explained. I didn't realize that alfalfa sprouts had toxins in them. Dr. Weil explains how cooking destroys the toxins, making vegetables safe to eat. He also explains why grass-fed beef is a much better choice. The only thing I really questioned was his advice about coconut oil. Since now we know it is very healthy and good for the brain. So if you've been reading up on the current nutritional advice of the moment then you'll know you should be adding coconut oil and coconut milk to your diet. Tonight I made a lovely curry with coconut milk that was delicious.I must say that reading a Dr. Weil book is always intellectually satisfying and very comforting. You get the sense that Dr. Weil really cares about his readers and wants them to enjoy themselves as well. You can't go wrong with this excellent book on nutrition. It explains the basics and even teaches you how to read labels so you make the best choices at the grocery store.~The Rebecca Review
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