Overview

Nuts, seeds, and whole grains are among the most nutrient-rich foods, but remain one of the most under-consumed. A handful of these super plant foods, eaten regularly, can lower the risk for major diseases like heart disease, type 2 diabetes, and some cancers, and help us live longer and healthier lives. The results from decades of research on this topic support this claim. How do these plant foods-eaten in very small amounts-deliver such major health benefits? Author Swarna Moldanado provides the answer in a clear and convincing manner. She explains, for example, that plants contain chemicals, called phytochemicals, which protect them from diseases. When humans eat plant-based foods like nuts, seeds, and whole grains, the same disease-resisting benefit is also acquired by them. The health benefits of specific nuts, seeds, and whole grains are described in a clear and cogent manner. Included are relevant historical and cultural facts associated with these foods. The author saved the best for last: a collection of recipes using whole grains, nuts, and seeds as ingredients. Each of these healthy and delicious recipes will entice you to try them with family and friends.

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Table of Contents

Reviews

Praise for Nuts, Seeds, and Whole Grains in Your Diet ""The three plant derived foods-nuts, seeds, and whole grains-in our daily diet, and the undeniable major health benefits they reward us with, are addressed by the author, Swarna Moldanado, in a very convincing manner. She cites credible published research studies wherever applicable in support of her recommendations. The health benefits from eating these plant-derived foods described by the author are as beneficial to children and adolescents as they are to adults, perhaps even more so as good eating habits are just as hard to break as bad ones. The author also points out that the benefits of eating these three plant foods are not limited to enhancing our physical health, as they are increasingly being credited with improving our mental and cognitive health as well. We have all heard that saying 'you are what you eat!' So, let us eat healthy by incorporating these three health foods in our diet as the author implores us to do. Anyone who is passionate about cooking and eating healthy meals should not only read this book, but also keep a copy at hand in their kitchen for reference."" -Gerry Anne Lenhart, Ph.D. ""We keep hearing words like 'superfoods' and 'health foods' a lot these days. So, what makes a food warrant such a label? The author explains the answer to this in great detail for each of the three categories of foods she covers in the book: nuts, seeds, and whole grains. She explains, for example, how the whole grains differ from the refined grains in protecting us from inflammation, help us maintain a healthy body weight, and help prevent diseases caused by deficiency of certain nutrients like vitamins. I did not know prior to reading this book that sourdough bread made with a starter containing active dry yeast is more nutritious and lasts longer than one made using baker's yeast. I learned that sprouting increases the nutritional quality of grains and seeds. In addition to describing the health and nutritional benefits of eating nuts, seeds, and whole grains, the author also delves into the historical and cultural facts associated with them, with occasional injection of humor. I was amused and delighted to learn how the phrase 'sowing one's oats' came into use, and as well learning about the connection between sesame seeds and the phrase 'Open Sesame!' in one of the Arabian Nights stories. Last but not the least of the book's benefits to me are the nutritious and tempting recipes the author included in the final section, using as ingredients the whole grains, nuts, and seeds covered in the book. I am looking forward to trying these and introducing them to my family."" -Mary McVey Gill ""The author's clear and expansive narration of the composition and health benefits of a variety of whole grains, nuts, and seeds has raised my interest in the plant-derived foods to a new level. I now want to make these foods 'regulars' on my plate and in my snack pack. Why would I want to leave these nuggets of super health foods out of my diet? In addition to offering detailed descriptions of the nutritional and health benefits of the foods covered, Swarna Moldanado provides many historical and cultural facts associated with them. This appealed to my geeky, inquiring mind that constantly seeks to know 'why-what-who-how?' This book is not a swift pop-read; rather a rich resource for new learning and understanding about three super health foods for enduring health and wellness."" -Paula-Jo Husack, MA LMFT CGP

Praise for Nuts, Seeds, and Whole Grains in Your Diet The three plant derived foods-nuts, seeds, and whole grains-in our daily diet, and the undeniable major health benefits they reward us with, are addressed by the author, Swarna Moldanado, in a very convincing manner. She cites credible published research studies wherever applicable in support of her recommendations. The health benefits from eating these plant-derived foods described by the author are as beneficial to children and adolescents as they are to adults, perhaps even more so as good eating habits are just as hard to break as bad ones. The author also points out that the benefits of eating these three plant foods are not limited to enhancing our physical health, as they are increasingly being credited with improving our mental and cognitive health as well. We have all heard that saying 'you are what you eat!' So, let us eat healthy by incorporating these three health foods in our diet as the author implores us to do. Anyone who is passionate about cooking and eating healthy meals should not only read this book, but also keep a copy at hand in their kitchen for reference. -Gerry Anne Lenhart, Ph.D. We keep hearing words like 'superfoods' and 'health foods' a lot these days. So, what makes a food warrant such a label? The author explains the answer to this in great detail for each of the three categories of foods she covers in the book: nuts, seeds, and whole grains. She explains, for example, how the whole grains differ from the refined grains in protecting us from inflammation, help us maintain a healthy body weight, and help prevent diseases caused by deficiency of certain nutrients like vitamins. I did not know prior to reading this book that sourdough bread made with a starter containing active dry yeast is more nutritious and lasts longer than one made using baker's yeast. I learned that sprouting increases the nutritional quality of grains and seeds. In addition to describing the health and nutritional benefits of eating nuts, seeds, and whole grains, the author also delves into the historical and cultural facts associated with them, with occasional injection of humor. I was amused and delighted to learn how the phrase 'sowing one's oats' came into use, and as well learning about the connection between sesame seeds and the phrase 'Open Sesame!' in one of the Arabian Nights stories. Last but not the least of the book's benefits to me are the nutritious and tempting recipes the author included in the final section, using as ingredients the whole grains, nuts, and seeds covered in the book. I am looking forward to trying these and introducing them to my family. -Mary McVey Gill The author's clear and expansive narration of the composition and health benefits of a variety of whole grains, nuts, and seeds has raised my interest in the plant-derived foods to a new level. I now want to make these foods 'regulars' on my plate and in my snack pack. Why would I want to leave these nuggets of super health foods out of my diet? In addition to offering detailed descriptions of the nutritional and health benefits of the foods covered, Swarna Moldanado provides many historical and cultural facts associated with them. This appealed to my geeky, inquiring mind that constantly seeks to know 'why-what-who-how?' This book is not a swift pop-read; rather a rich resource for new learning and understanding about three super health foods for enduring health and wellness. -Paula-Jo Husack, MA LMFT CGP

Author Information

A former academic and a retired professor of public health and nursing, Swarna Moldanado embraced early on in her career the concept that aiming to prevent a disease before it develops, rather than wait until it does develop and try to treat it, is a far better and more effective approach to health care. She never let herself ignore the wisdom in the age-old saying ""an ounce of prevention is worth a pound of cure.""Her profound interest in disease prevention and health promotion led her to pursue graduate studies in public health sciences. She obtained her first Master's degree from Delhi University in India with an emphasis on disease prevention. A second Master's degree in Public health (MPH) was earned by her from the University of North Carolina in the U.S. She later earned a Ph.D. from the University of Illinois in Chicago that steered her into a career in academia. She taught public health and research methods at universities in Illinois and California. She found teaching both fulfilling and stimulating.After spending nearly three decades in academia, she retired from teaching to pursue writing. She has long recognized and subscribed to the premise that our diet is one of the most impactful aspects of our lifestyle with major effects on our health. This book is her third. The first is on incorporating Legumes, the plant-based superfoods in the daily diet, and the second, co-authored with her physician husband, is on prevention of killer chronic diseases with a healthy lifestyle. Although not a strict vegetarian or vegan herself, she slants her daily diet in favor of plant-based whole foods (unprocessed or minimally processed plant foods) and advocates the same to others, including those who prefer to include some meat, poultry or fish in their diet. She recommends that they be lean meats eaten in small portions and not too often.Dr. Moldanado was awarded the rank of Professor Emeritus at San Francisco State University in San Francisco, California, at her retirement.

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