Excerpt from Eating Well For Optimum Health by Andrew Weil, M.D., plus links to reviews, author biography & more

Summary |  Excerpt |  Reviews |  Readalikes |  Genres & Themes |  Author Bio

Eating Well For Optimum Health

The Essential Guide to Diet, Health and Nutrition

by Andrew Weil, M.D.

Eating Well For Optimum Health by Andrew Weil, M.D.
  • Critics' Opinion:

    Readers' Opinion:

     Not Yet Rated
  • First Published:
    Mar 2000, 320 pages
    Paperback:
    Mar 2001, 304 pages

  • Rate this book


Buy This Book

About this Book

Print Excerpt

The optimum diet should provide 40 grams of fiber a day. You can achieve this by increasing consumption of fruits (especially berries), vegetables (especially beans), and whole grains.

Protective Phytochemicals
To get maximum natural protection against cancer, degenerative disease, and environmental toxicity, eat a variety of fruits, vegetables, and mushrooms, and drink tea, especially green tea.

Water
Try to drink six to eight glasses of pure water a day. Use bottled water or get a home water purifier if your tap water tastes of chlorine or other contaminants or you live in an area where the water is suspected of being contaminated. I recommend that you drink tea regularly for its antioxidant effects, especially green tea. Decaffeinated forms are available.

If you drink alcohol, red wine is probably the best choice because of the antioxidant effect of the red pigments. I do not recommend using any form of alcohol excessively or on a daily basis.


Recipes

Yellow Pepper and Carrot Soup

2 1/2 tablespoons extra-virgin olive oil
3 large carrots, peeled and cut in rounds
1 cup leeks, white part only, washed and cut in 1/2 -inch pieces
1 large yellow pepper, seeded, and cut in 1-inch squares
3 sprigs fresh rosemary
a pinch of ground cumin
3 1/2 cups Vegetable Stock
salt and black pepper to taste

1. In a large pot, heat the olive oil over medium heat, add the carrots, leeks, pepper, rosemary, and cumin, stir well, cover, and cook for 10 minutes.
2. Add the stock, and season to taste with salt and pepper. Simmer uncovered for 20 minutes or until the carrots are tender.
3. Remove the rosemary, and purée the soup in a food processor.

Servings: 4. Calories 290, fat 13 g (38% of calories from fat), saturated fat 2 g, protein 7 g, carbohydrate 40 g, cholesterol 2 mg, fiber 5 g
Nutritional benefits: Micronutrients, including carotenoids; monounsaturated fat

Tartar Sauce

1/2 cup (4 ounces) silken tofu
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon onion, chopped
1 tablespoon dill pickle, finely chopped
1 tablespoon capers
salt and black or red pepper to taste

1. Place the tofu, olive oil, lemon juice, and onion in a food processor or blender, and process until smooth.
2. Scrape the mixture into a bowl, add the dill pickle and capers, and season to taste with salt and black or red pepper.
3. Serve on fish or vegetables.

Servings: 4. Calories 90, fat 8 g (79% of calories from fat), saturated fat 1 g, protein 3 g, carbohydrate 2.5 g, cholesterol 0 mg, fiber less than 1 g
Nutritional benefits: Protein, calcium, and isoflavones from soy; monounsaturated fat


Mediterranean Tuna Steaks

2 ahi tuna steaks, 4-6 ounces each, about 1 inch thick
2 teaspoons extra-virgin olive oil
salt and pepper to taste
1 medium ripe tomato, diced fine
6 green olives, pitted and chopped
1 tablespoon scallions, chopped
2 teaspoons capers
1 clove garlic, mashed
a pinch of dried whole oregano

1. Rinse the tuna steaks under cold running water and pat dry. Brush them with 1 teaspoon of the olive oil and season them with salt and pepper.
2. Preheat grill or broiler. Meanwhile, mix all the remaining ingredients, season with salt and pepper, and set aside.
3. Grill the steaks on high heat or broil, about 2-3 minutes per side or until desired doneness.
4. Cover the steaks with topping mixture, and serve. Good hot or cold.

Servings: 2. Calories 161, fat 7 g (40% of calories from fat), saturated fat 1 g, protein 20.5 g, carbohydrate 3 g, cholesterol 38 mg, fiber 1 g

Copyright Andrew Weil M.D. 2000. Published with the permission of the publisher, Knopf. All rights reserved.

Membership Advantages
  • Reviews
  • "Beyond the Book" backstories
  • Free books to read and review (US only)
  • Find books by time period, setting & theme
  • Read-alike suggestions by book and author
  • Book club discussions
  • and much more!
  • Just $10 for 3 months or $35 for a year
  • More about membership!

Support BookBrowse

Become a Member and discover books that entertain, engage & enlighten!

Join Today!

Editor's Choice

  • Book Jacket: The End of Eddy
    The End of Eddy
    by Edouard Louis
    The End of Eddy has been a publishing phenomenon in Édouard Louis' native France, where it...
  • Book Jacket: If We Were Villains
    If We Were Villains
    by M L. Rio
    22 out of 28 of our reviewers rated If We Were Villains four or five stars, giving it an overall ...
  • Book Jacket: The Islamic Enlightenment
    The Islamic Enlightenment
    by Christopher de Bellaigue
    In this comprehensive and well-researched history, de Bellaigue examines the evolution of Islamic ...

Book Discussion
Book Jacket
The One-in-a-Million Boy by Monica Wood

A richly layered novel of hearts broken seemingly beyond repair and then bound by a stunning act of human devotion.

About the book
Join the discussion!

First Impressions

  • Book Jacket

    The Scribe of Siena
    by Melodie Winawer

    Equal parts transporting love story, meticulously researched historical fiction, and compelling time-travel narrative.
    Reader Reviews

Win this book!
Win The Chalk Pit

The Chalk Pit:
A Ruth Galloway Mystery

A string of murders takes Ruth underground in the newest book in the series.

Enter

Word Play

Solve this clue:

T W Don't M A R

and be entered to win..

Books that     
entertain,
     engage

 & enlighten

Visitors can view some of BookBrowse for free. Full access is for members only.

Join Today!

Your guide toexceptional          books

BookBrowse seeks out and recommends books that we believe to be best in class. Books that will whisk you to faraway places and times, that will expand your mind and challenge you -- the kinds of books you just can't wait to tell your friends about.

 
Modal popup -