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Title: The Color Code : A Revolutionary Eating Plan for Optimum Health by James A. Joseph ISBN: 0-7868-8621-8 Publisher: Hyperion Pub. Date: 19 March, 2003 Format: Paperback Volumes: 1 List Price(USD): $14.95 |
Average Customer Rating: 4.86 (7 reviews)
Rating: 5
Summary: Most incredible and so informative!
Comment: This book is so simple to read and once you start you don't want to put it down. The first few pages make you want to run out to the grocery store and hit the produce isle. It honestly makes you change your entire way of thinking when it comes to eating. You'll want that fruit salad rather than the candy bar. It's just such' a GREAT and easy to read and so easy to absorb book! Everyone is getting one for christmas!
Happy eating-
Rating: 5
Summary: Color Code Works!
Comment: I see Dr. Nadeau for assistance in my weight loss & I use his book as my guide when he is not available for answering my questions. It is an awesome book. I am losing weight with excersizes he has recommended for me & the diet he has worked out for me personally. You will not be disappointed in purchasing this book.
Rating: 5
Summary: Amazing Power of Fruits and Vegetables
Comment: Mom always said to eat your vegetables. But if she failed to convince you, "The Color Code" takes up where Mom left off. This book is a compelling and well-researched argument for the many ways in which vegetables-and fruits-contribute vitally to health.
We should all eat a rainbow of 9-10 brightly-colored fruits and veggies daily, explain co-authors Joseph, Nadeau and Underwood-not just strive for "5 a day" while repeating the same limited repertoire of pale foods. Color matters because many of the most amazing nutrients are in the pigments that color fruits and vegetables.
You may have heard of some of these pigments, without realizing they were actually pigments. Beta-carotene, an antioxidant that helps the body manufacture Vitamin A, is the orange pigment in carrots and sweet potatoes. Lycopene, touted in the media with headlines like "tomato sauce prevents prostate cancer," is the red pigment in watermelon and pink grapefruit as well as in tomatoes. Lutein, which studies recently tagged as key to eyesight, is found in greens like spinach, kale and even parsley. Once the authors explain that each pigment color has different health-giving properties, it's easy to understand why "eating the rainbow" is important.
Most of these pigments are antioxidants. If you've heard this term before but have had trouble understanding what antioxidants are and why so many diseases are linked to oxidative stress in our bodies, read "The Color Code." It caps a very understandable section on antioxidants with the following paragraph:
"If you want to see antioxidants at work, one place to look is your own kitchen. If you've ever sliced an apple and watched it turn brown, you've seen the effects of oxidation. But what if you dip the apple slices in lemon juice first, as many recipes recommend? Then you can boldly let the apple slices sit out and dare them to turn brown. The vitamin C in the lemon juice is a potent antioxidant, and it will intercept the oxygen before it can strike the fruit. [p. 12]"
As this example hints, "The Color Code" is well-structured and engagingly written. The three authors-Jim Joseph, a nutrition researcher at Tufts; Dr. Dan Nadeau, a diabetes specialist; and Anne Underwood, a Newsweek health reporter-introduce themselves early on, giving the text an approachable personality. Tight writing and solid scientific references balance the folksy tone, ensuring that "The Color Code" doesn't read like a fad diet-guru book.
After the introductions and overview are chapters on each of the four pigment-color groups: red, orange-yellow, green, and blue-purple. Within each of these chapters are separate entries for 8-14 different fruits or vegetables. Each entry lists the food's pigments, its other phytonutrients, and its vitamins, then proceeds with a sales pitch including everything from scientific research to cooking tips-whatever the authors think will convince you to Eat This Now. Who knew that blueberries could reverse the effects of aging in rats, or that lemon-zest may prevent skin cancer?
While the book recommends a "semi-vegetarian" diet, its authors readily admit that you should eat more than just fruits and vegetables. A general chapter on nutrition advises that whole grains should cover half your plate at mealtime, with vegetables making up another 30-40% and the remaining 10-20% given to healthy proteins (legumes, fish or poultry). Sensible advice on essential fats, portion control and exercise rounds out this chapter, which ends with a sample 7-day meal plan.
Since it's easy for good intentions to slip away from us, "The Color Code" includes a scoring system to help reinforce new "rainbow eating" habits. The goal is to score 100 Color Points every day. You get 10 points for every serving (serving sizes are roughly 1/2 cup). But, since variety is important and some foods are healthier than others, you get 5 bonus points for a) eating something from the authors' Top Ten list b) covering all four color-groups in one day c) drinking two cups of tea or d) eating a fruit or veggie you haven't had in the previous year. It's a catchy system that may appeal to some folks, but others may prefer the simplicity of just remembering to eat lots of different brightly-colored fruits and vegetables.
The book concludes with about 75 recipes and a bibliography detailing the many research studies referred to in the color chapters. My few minor criticisms of The Color Code stem from these two sections. The recipes are simple and easy, reproduced from other sources in most cases (appropriate, since the authors aren't dieticians or cooks). But I'm surprised to see white rice-even high-glycemic sushi rice-included several times despite the authors' earlier exhortations to eat whole grains. The recipes are sometimes a bit hard-core satfat phobic, too, calling for egg substitutes and no-fat salad dressings, where I'd be inclined to use a real egg and a dash of olive oil. As for the bibliography, it's useful but actual footnotes or page references might be even more helpful, allowing those intrigued by the text to more readily research the original study.
I highly recommend "The Color Code." While its authors readily admit that some of the research cited is preliminary-scientists are just beginning to learn about plant pigments and phytonutrients-I'll happily eat more fruits and veggies now, rather than waiting for long-term double-blind studies to be completed.
The authors say it best: "...if greengrocers had the marketing muscle of drug companies, we would all be racing to try this miracle regimen. Patients would demand that their doctors prescribe it. Consumers would flock to the produce aisles to snap up these lifesaving foods....Again and again, the same bottom line emerges: whole foods-colorful foods-deliver protection against a broad range of ailments."
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Title: What Color Is Your Diet? by David Heber ISBN: 0060988622 Publisher: Regan Books Pub. Date: 18 June, 2002 List Price(USD): $14.95 |
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Title: 5 a Day : The Better Health Cookbook; Savor the Flavor of Fruits and Vegetables by Elizabeth Pivonka, Barbara Berry ISBN: 1579545289 Publisher: Rodale Books Pub. Date: 05 January, 2002 List Price(USD): $24.95 |
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Title: Power Plants: New Evidence That Natures Phytofighters Are Your Best Medicine by Kim Oneill, Byron Murray ISBN: 1580543510 Publisher: Woodland Publishing Pub. Date: 01 April, 2002 List Price(USD): $16.95 |
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Title: Eat Your Colors: Maximize Your Health by Eating the Right Foods for Your Body Type by Marcia Zimmerman, Marcia, C.N. Zimmerman ISBN: 0805067280 Publisher: Owl Books Pub. Date: August, 2001 List Price(USD): $14.00 |
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Title: The COLOR CODE: A NEW WAY TO SEE YOURSELF, YOUR RELATIONSHIPS, AND LIFE by Taylor Hartman ISBN: 0684848228 Publisher: Scribner Pub. Date: 23 March, 1999 List Price(USD): $13.00 |
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