The 20/20 Diet (34 page)

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Authors: Phil McGraw

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Marina, A. M., Y. B. Man, and Amin I. “Antioxidant Capacity and Phenolic Acids of Virgin Coconut Oil.” National Center for Biotechnology Information, December 27, 2008. doi:10.1080

/09637480802549127.

Seaton, T. B., S. L. Welle, M. K. Warenko, and R. G. Campbell. “Thermic Effect of Medium-Chain and Long-Chain Triglycerides in Man.”
American Journal of Clinical Nutrition
44, no. 5 (November 1986)

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: 630–4.

St-Onge, M. P., and P. J. Jones. “Physiological Effects of Medium-Chain Triglycerides: Potential Agents in the Prevention of Obesity.”
Journal of Nutrition
132, no. 3 (March 1, 2002): 329–32.

http://jn.nutrition.org/content/132/3/329.full.

224 | The 20/20 Diet

Green Tea

Diepvens, K., K. R. Westerterp, and M. S. Westerterp-Plantenga. “Obesity and Thermogenesis Related to the Consumption of Caffeine, Ephedrine, Capsaicin, and Green Tea.”
AJP: Regulatory, Integrative
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Dulloo, A. G. “The Search for Compounds That Stimulate Thermogenesis in Obesity Management: From Pharmaceuticals to Functional Food Ingredients.”
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Dulloo, A. G., C. Duret, D. Rohrer, et al. “Efficacy of a Green Tea Extract Ric
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h in Catechin

Polyphenols and Caffeine in Increasing 24-h Energy Expenditure and Fat Oxidation in Humans.”

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Kokubo, Y., H. Iso, I. Saito, et al. “The Impact of Green Tea and Coffee Consumption on the Reduced Risk of Stroke Incidence in Japanese Population.”
Stroke
, March 14, 2013. doi:10.1161.

Maki, K. C., M. S. Reeves, M. Farmer, et al. “Green Tea Catechin Consumption Enhances Exercise-induced Abdominal Fat Loss in Overweight and Obese Adults.”
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(February 2009): 264–70.

Nagao, T., Y. Komine, S. Soga, et al. “Ingestion of a Tea Rich in Catechins Leads to a Reduction in Body Fat and Malondialdehyde-Modified LDL in Men.”
American Journal of Clinical Nutrition
81, no. 1 ( January 2005): 122–9.

Phung, O. J., W. L. Baker, L. J. Matthews, et al. “Effe
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ct of Green Tea Catechins with or without

Caffeine on Anthropometric Measures: A Systemic Review and Meta-Analysis.”
American Journal of
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Rowe, C. A., M. P. Nantz, J. F. Bukowski, and S. S. Percival. “Specific Formulation of Camellia Sinensis Prevents Cold and Flu Symptoms and Enhances Gamma, Delta T Cell Function: A Randomized, Double-Blind, Placebo-Controlled Study.”
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(October 2007): 445–52.

Sano J., S. Inami, K. Seimiya, et al. “Effects of Green Tea Intake on the Development of Coronary Artery Disease.”
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( July 2004): 665–70.

Mustard

Cramer, Jenna M., Marg
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arita Teran-Garcia, and Elizabeth H. Jeffery. “Enhancing Sulforaphane

Absorption and Excretion in Healthy Men through the Combines Consumption of Fresh Broccoli Sprouts and a Glucoraphanin-Rich Powder.”
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Gregersen, N. T., A. Belza, M. G. Jensen, et al. “Acute Effects of Mustard, Horseradish, Black Pepper and Ginger on Energy Expenditure, Appetite, Ad Libitum Energy Intake, and Energy Balance in
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Human Subjects.”
British Journal of Nutrition
109, no. 03 (February 2013): 556–63.

Walnuts

Bullo, M., P. Casas-Agustench, A. Gomez-Flores, et al. “Acute Effects of Three High-Fat Meals with Different Fat Saturations on Energy Expenditure, Substrate Oxidation, and Satiety.”
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West, S. G., A. L. Krick, L. C. Klein, et al. “Effects of Diets High in Walnuts and Flax Oil on Hemodynamic Responses to Stress and Vascular Endothelial Function.”
Journal of the American
College of Nutrition
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Olive Oil

Bullo, M., P. Casas-Agustench, A. Gomez-Flores, et al. “Acute Effects of Three High-F
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at Meals with

Different Fat Saturations on Energy Expenditure, Substrate Oxidation and Satiety.”
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Nutrition
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Marin, C., R. Ramirez, J. Delgado-Lista, et al. “Mediterranean Diet Reduces Endothelial Damage and Improves the Regenerative Capacity of Endothelium.”
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Project.”
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Foods That Stick to Your Ribs

Almonds

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BuildingBlocksofFlexibility.aspx.

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.nal.usda.gov/ndb/foods/show/3615?fg=.

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/Pages/CCWProductDetails.aspx?category=NutsandSeeds.

Apples

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-Tip-10-25-11.aspx.

Flood-Obbagy, J. E., and B. J. Rolls. “The Effect of Fruit in Different Forms on Energy Intake and Satiety at a Meal.”
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/archive/2012/ 11/04/Seasonal-Foods-5-Fall.aspx.

226 | The 20/20 Diet

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SeasonalEatingforYourBody.aspx.

Chickpeas

Ball, M. J., C. M. Murty, and J. K. Pittaway. “Chickpea Supplementation in an Australian Diet Affects Food Choice, Satiety, and Bowel Health.”
Appetite
54, no. 2. (April 2010): 282–8. doi:10.1016

/j.appet.2009.11.012.

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Warren, Rachel M., MS, RD. “10 Snacks to Have on Hand At All Times!” Cleveland Clinic Wellness Institute, July 12, 2012. http://www.clevelandclinicwellness.com/food/FuelYourBody/Pages

/10-snacks-to-have-on-hand-at-all-times.aspx.

Cod

Borzoei, S., M. Neovius, B. Barkeling, A. Teixeira-Pinto, and S. Rossner. “A Comparison of Effects of Fish and Beef Protein on Satiety in Normal Weight Men.”
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rfoods.” Cleveland Clinic Wellness Institute, April 12,

2012. http://www.clevelandclinicwellness.com/food/FuelYourBody/Pages/top-10-superfoods.aspx.

“Mercury Levels in Commercial Fish and Shellfish” (chart). US Food and Drug Administration.

http://www.fda.gov/Food/FoodborneIllness Contaminants/Metals/ucm115644.htm.

Wilk, J. B., M. Y. Tsai, N. Q. Hanson, J. M. Gaziano, and L. Djoussé. “Plasma and Dietary Omega-3

Fatty Acids, Fish Intake, and Heart Failure Risk in the Physicians’ Health Study.”
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Dried Plums (Prunes)

Farajian, P., M. Katsagani, A. Zampelas. “Short-Term Effects of a Snack including Dried Prunes on Energy Intake and Satiety in Normal-Weight Individuals.”
Eating Behaviors
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/fittingfiberin.aspx.

Provost, Jill. “20 Budget-Friendly Superfoods.” Cleveland Clinic Wellness Institute, December 27, 2012. http://www.clevelandclinicwellness.com/food/smartfoodchoices/Pages/20-Budget

-Friendly-Superfoods.aspx.

Eg BIRD

gs

Fallaize, R., L. Wilson, J. Gray, L. M. Morgan, and B. A. Griffin. “Variation in the Effects of Three Different Breakfast Meals on Subjective Satiety and Subsequent Intake of Energy at Lunch and Evening Meal.”
European Journal of Nutrition
52, no. 4 ( June 2013): 1353–9. doi:10.1007

/s00394-012-0444-z.

Pombo-Rodrigues, S., W. Calame, and R. Re. “The Effects of Consuming Eggs for Lunch on Satiety and Subsequent Food Intake.”
International Journal of Food Sciences and Nutrition
62, no. 6

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Wilson, L., R. Fallaize, J. Gray, L. M. Morgan, and B. A. Griffin. “Eggs at Breakfast Increase Satiety and Reduce the Subsequent Intake of Energy at Lunch and an Evening Meal Relative to Cereal or Croissant-based Breakfasts.”
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Greens (any kind of leafy greens)

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.aspx.

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-Superfoods.aspx.

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Lentils

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Peanut Butter

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Reis, C

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