Pg. 257 "Once upon a time, people stone ground wheat kernels and made a rustic bread out of the pulverized semi-smooth flour (today that would be an artisanal loaf that costs about $15, if you can find it). But once the wheat was ground, it couldn't be stored. Why not? Well, each wheat kernel is made of three parts: on the outside is the bran, composed of soluble and insoluble fiber that coats the kernel; inside there's the endosperm, which is pure starch or what makes white flour; and last, there's the germ, which is where the nucleic acids, polyphenols, flavonoids, vitamins, antioxidants, and other micronutrients reside (this is the goodie bag). The micronutrients in wheat germ are amines, purines, and phenolic acids, all of which can be easily oxidized to quinones, which render them both nonnutritive and disgusting. But if during the milling, you separate the fiber and the germ from the starch, you can keep the starch in five-pound bags forever without spoilage. Good for depreciation; good for business; bad for nutrition."

Pg. 261 "Let's look at tomatoes as an example. The pigment in them is the antioxidant lycopene, a precursor to vitamin A, which has been credited with improving heart health and eyesight, as well as reducing cancer risk. However, the more sugar and sweeter the tomato, the less lycopene there is. Processing kicks it down another notch because heating the lycopene molecule causes oxidation and isomerization from the all-trans (active) form to the all-cis (inactive) form. Same is true for grapes--the higher the sugar, the lower the vitamin C."

Pg. 262 "Omega-3s are fish oil, not snake oil. Omega-3s might just be the healthiest thing you can put in your mouth. There are two kinds--docosahexaenoic (DHA) and eicosapentaenoic acids (EPA)--both of which reduce the inflammatory response in the fat cell and prevent the release of free fatty acids. This keeps them from hitting the liver, where they would be packaged into triglyceride."

Pg. 263 "So where are the omega-3s in the diet? Normally they're found in fish, but not just any fish--wild fish. When omega-3s are made by algae, wild fish eat the algae, and in turn, we eat the fish. However, farmed fish eat corn--filled with omega-6s and branched-chain amino acids. You can also get omega-3s from eggs, but only from pasture-raised chickens, because they're eating grass as opposed to corn feed. This extends to meat as well. Pasture-raised is omega-3 rich. And if you're vegan, flax is your best bet."

Pg. 264 "While all amino acids are important, tryptophan is the most important because it's the hardest to come by. It's an essential amino acid, which means the only source is your diet. It's highest in eggs, poultry, and fish. Furthermore, it's the only amino acid that can be converted by the brain into serotonin, which is the happiness/anti-anxiety/anti-depression/pro-sleep neurotransmitter."