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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)

BIRD

: 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
and Comparative Physiology
292, no. 1 (2006): R77-85. doi:10.1152/ajpregu.00832.2005.

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Dulloo, A. G., C. Duret, D. Rohrer, et al. “Efficacy of a Green Tea Extract Ric
INC.

h in Catechin

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

American Journal of Clinical Nutrition
70, no. 6 (December 1999): 1040–5.

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.”
Journal of Nutrition
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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
BOOKS,

ct of Green Tea Catechins with or without

Caffeine on Anthropometric Measures: A Systemic Review and Meta-Analysis.”
American Journal of
Clinical Nutrition
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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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68, no. 7

( July 2004): 665–70.

Mustard

Cramer, Jenna M., Marg
STREET

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.”
British Journal of Nutrition
107, no. 09 (May 2012): 1333–338. doi:10.1017/S0007114511004429.

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
BIRD

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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Nutrition
28, no. 1 (February 2009): 39–45.

“Omega-3 Supplements: An Introduction.” National Center for Complementary and Alternative Medicine, July 2009. http://nccam.nih.gov/health/omega3/introduction.htm.

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Sabate, J., K. Oda, and E. Ros. “Nut Consumption and Blood Lipid Levels.”
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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
29, no. 6 (December 2010): 595–603.

Olive Oil

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

at Meals with

Different Fat Saturations on Energy Expenditure, Substrate Oxidation and Satiety.”
Clinical
Nutrition
28, no. 1 (February 2009): 39–45.

Marin, C., R. Ramirez, J. Delgado-Lista, et al. “Mediterranean Diet Reduces Endothelial Damage and Improves the Regenerative Capacity of Endothelium.”
American Journal Clinical Nutrition
93, no. 2

(February 2011): 267–74.

Ruano, C., P. Henriquez, M. Bes-Rastrollo, et al. “Dietary Fat Intake and Quality of Life: The SUN

Project.”
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Samieri, C., C. Féart, C. Proust-Lima, et al. “Olive Oil Consumption, Plasma Oleic Acid, and Stroke Incidence: The Three-City Study.”
Neurology
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ugust 2011): 418–25.

Foods That Stick to Your Ribs

Almonds

Ketteler, Judi. “The Building Blocks of Flexibility.” Cleveland Clinic Wellness Institute, October 2, 2009. http://www.clevelandclinicwellness.com/body/Flexibility/Pages/

BuildingBlocksofFlexibility.aspx.

Mori, A. M., R. V. Considine, and R. D. Mattes. “Acute and Second-Meal Effects of Almond Form in Impaired Glucose Tolerant Adults: A Randomized Crossover Trial.”
Nutrition & Metabolism
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.nal.usda.gov/ndb/foods/show/3615?fg=.

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/Pages/CCWProductDetails.aspx?category=NutsandSeeds.

Apples

Cleveland Clinic Wellness Editors. “An Apple a Day Really Can Keep the Doctor Away. Snack on Apples to Reduce Cholesterol and Fight Inflammation.” Cleveland Clinic Wellness Institute.

http://w
BIRD

ww.clevelandclinicwellness.com/DailyDose/archive/2011/10/25/Daily-Wellness

-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.”
Appetite
52, no. 2. (April 2009): 416–22. doi:10.1016/j.appet.2008.12.001.

Jamieson-Petonic, Amy, MEd, RD, CSSD, LD. “What’s in Season: 5 Fall Foods to Eat Right Now.”

Cleveland Clinic Wellness Institute. http://www.clevelandclinicwellness.com/DailyDose

/archive/2012/ 11/04/Seasonal-Foods-5-Fall.aspx.

226 | The 20/20 Diet

Warren, Rachel M., MS. “Seasonal Eating for Your Body.” Cleveland Clinic Wellness Institute, June 15, 2010. http://www.clevelandclinicwellness.com/food/SeasonalEating/Pages/

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.

Jamieson-Petonic, Amy, MEd, RD, CSSD, LD. “My 5 Favorite Foods for a Healt
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hier 2012.”

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/archive/2012/01/09/favorite-foods-for-a-healthier-year.aspx.

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.”
European Journal of Clinical Nutrition
60, no. 7 ( July 2006): 897–902.

Cleveland Clinic Wellness Editors. “Top 10 Supe

BOOKS,

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.”
American Journal
of Clinical Nutrition
96, no. 4 (September 5, 2012): 882–8.

http://www.ncbi.nlm.nih.gov/pubmed/22952185.

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
11, no. 3. (2010): 201–3.

doi:10.1016/j.eatbe
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h.2010.02.004.

“Fitting Fiber In.” Cleveland Clinic. http://my.clevelandclinic.org/heart/prevention/nutrition

/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

(September 2011): 593–9. doi:10.3109/09637486.2011.566212.

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Ronni, Chernoff, PhD, RD, FADA. “Protein and Older Adults.”
Journal of the American College of
Nutrition
23, no. 6 (December 2004): 6275–305.

http://www.jacn.org/content/23/suppl_6/627S.full.

Vander Wal, J. S., J. M. Marth, P. Khosla, K. L. Jen, and N. V. Dhurandhar. “Short-Term Effect of Eggs on Satiety in Overweight and Obese Subjects.”
Journal of the American College of Nutrition
24, no. 6 (December 2005): 510–15.

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.”
Proceedings of the Nutrition Society
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2011).

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Greens (any kind of leafy greens)

Cleveland Clinic Wellness Editors. “Top 10 Superfoods.” Cleveland Clinic Wellness Institute, April 12, 2012. http://www.clevelandclinicwellness.com/food/FuelYourBody/Pages/top-10-superfoods

.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.

Rolls, B. J., L. S. Roe, and J. S. Meengs. “Salad and Satiety: Energy Density and Portion Size of a First-Course Salad Affect Energy Intake at Lunch.”
Jour
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nal of the Academy of Nutrition and Dietetics

104, no. 10 (October 2004): 1570–76.

Lentils

“35 Power Foods.” Cleveland Clinic.

http://my.clevelandclinic.org/heart/prevention/nutrition/35powerfoods.aspx.

Anderson, G. H., B. L. Luhovyy, R. C. Mollard, et al. “The Acute Effects of a Pulse-Containing Meal on Glycaemic Responses and Measures of Satiety and Satiation within and at a Later Meal.”
British
Journal of Nutrition
108, no. 3. (August 2012): 509–17. doi:10.1017/S0007114511005836.

“Nutrient Data for 16070, Lentils, Mature Seeds, Cooked, Boiled, without Salt” (chart).
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Research Service National Agricultural Library
. http://ndb.nal.usda.gov/ndb/s/=&man=&lfacet

=&format=&count=

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&max=25&offset=&sort=&qlookup=lentils.

“Nutrition Strategies to Reduce Your Risk of Cardiovascular Disease.” Cleveland Clinic.

http://my.clevelandclinic.org/heart/prevention/nutrition/strategies.aspx.

Peanut Butter

“Know Your Fats.” American Heart Association, May 1, 2013.

http://www.heart.org/HEARTORG/Conditions/Cholesterol/

Prevention TreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp.

Reis, C

BIRD

. E., D. N. Robeiro, N. M. Costa, et al. “Acute and Second-Meal Effects of Peanuts on Glycaemic Response and Appetite in Obese Women with High Type 2 Diabetes Risk: A Randomized Cross-Over Clinical Trial.”
British Journal of Nutrition
109, no. 11 (November 5, 2012): 2015–023. doi:10.1017/S0007114512004217.

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