Table of Contents
Preface 1
Testimonials 5
Acknowledgments 17
Foreword 21
Introduction 25
Connecting with the Spirit of Health 47
Acid & Alkaline, Overeating and Gluten Sensitivity: A Macrobiotic Perspective 61
The 7 Steps 71
Eating Habits: Format of Meals 81
Step 1 Take Time for Your Meals Every Day 83
Step 2 Set Your Daily Schedule 111
The Brief History of Food 125
Diet: Content and Quality of Meals 139
Step 3 Eat Two or Three Complete and Nutrionally Balanced Meals Every Day 141
Lifestyle: Approach to Health 173
Step 4 Make Your Daily Life Active 175
Step 5 Create a More Natural Environment 199
Step 6 Make Your Macrobiotic Practice Work 213
Step 7 Cultivate the Spirit of Health 223
Food Section 247
Recipes and Food Lists 249
Suggestions for Getting Started 251
About Chef Susan Waxman 253
Introduction to the Recipes and Healthful Foods List 257
Recipes 261
Grains 263
Other Grains 271
Noodles and Pasta Sauces 239
Soups 295
Beans 309
Bean Products 323
Substantial Long-Cooked Vegetable Dishes 327
Light Vegetable Dishes 337
Salads 345
Pickles 351
Desserts 355
Juices 369
10-Day Menu Plan 377
Healthful Foods List 337
Food Glossary 399