Introduction
Act 1 - Setting the Stage
Ch 1 Newton's Apple is Getting Rotten
Ch 2 Blood Letting & Allopathic Medicine
Ch 3 Quantum Fields of Green
Ch 4 The BioEnergetic & Holographic Body
Act 2 - The Five Elements and Beyond
Ch5 - Element Earth - Food
Ch6 - Element Water - Hydration with Clean & Energized Water
Ch7 - Element Fire - Infrared, Full Spectrum Light and UV
Ch8 - Element Air - Breathing Deeply Fresh, Clean and Energized Air
Ch9 - PEMF - The 5th Element
Ch 10 - Gravity - The 6th Element
Ch 11 - Balance, Homeostasis and Activity and Rest
Ch12 - Information Fields, Consciousness and Beyond
Act 3 - Mastering the Elements
Ch13 - Energy Medicine Practices
Ch 14 - Energy Medicine Practioners
Ch 15 - Energy Medicine Devices
Ch 16 - Cleansing and Detox Reactions
Ch 17 - Intention and Consciousness
Ch 18 - Action Steps
Act 4 - The X-Files
Ch 20
Act 1 - Setting the Stage
Ch 1 Newton's Apple is Getting Rotten
Ch 2 Blood Letting & Allopathic Medicine
Ch 3 Quantum Fields of Green
Ch 4 The BioEnergetic & Holographic Body
Act 2 - The Five Elements and Beyond
Ch5 - Element Earth - Food
Ch6 - Element Water - Hydration with Clean & Energized Water
Ch7 - Element Fire - Infrared, Full Spectrum Light and UV
Ch8 - Element Air - Breathing Deeply Fresh, Clean and Energized Air
Ch9 - PEMF - The 5th Element
Ch 10 - Gravity - The 6th Element
Ch 11 - Balance, Homeostasis and Activity and Rest
Ch12 - Information Fields, Consciousness and Beyond
Act 3 - Mastering the Elements
Ch13 - Energy Medicine Practices
Ch 14 - Energy Medicine Practioners
Ch 15 - Energy Medicine Devices
Ch 16 - Cleansing and Detox Reactions
Ch 17 - Intention and Consciousness
Ch 18 - Action Steps
Act 4 - The X-Files
Ch 20
"The doctor of the future will give no medicine, but will interest his patients in the care of the human frame, in diet and in the cause and prevention of disease."
~ Thomas Edison
~ Thomas Edison
The Root Cause of Most Disease
The map below shows a shocking and strong connection between obesity, depression, lack of exercise, diabetes and heart disease. I know the map for cancer is very similar; it's just not pictured here. Maybe there is just an underlying problem at the root of all disease.
Heart Disease, Cancer, Stroke and Diabetes are the 4 leading causes of death in the U.S. These are ALL lifestyle diseases, NOT genetic diseases.
Perhaps the root cause of most disease is simply our disconnect from Nature and all the essential elements (including the Earth's PEMFs); AND getting too much stress and toxicity from bad foods, drugs, bad water quality and lack of hydration, poor air quality and lack of exercise, not enough sunlight, not enough sleep, too much electrosmog and overall too much emotional and psychological stress.
We are out of sync with Nature and because of that our bodies are stressed. It is this disconnect we need to explore, understand and expose in order to understand why we need to shift back and re-connect to Nature and Her elements.
Most people lose weight for reasons of vanity, but a healthy weight is one of THE keys to more energy and longevity (and staying away from doctors drugs and hospitals).
The Doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition, Thomas Edison.
Food is everywhere.
Every special occasion seems to involve food and feasting
Half of all Americans take a prescription drug.
1/3 US people will develop diabetes in their lifetime
sugar, caffeine and energy drinks masks our chronic fatigue.
In spite of spending more than $110 million every day (over $40 Billion a year) on diet pills, fad diets and programs; Americans are the obese people in history and with the export of many fast food chains obsetity is on the rise worldwide.
Obesity is a better predicter than even cigarette smoking for chronic ailments and quality of life.
A whopping 34% of americans are Obese, which means that more than 1/3 of a persons body must be made of fat. The number one health problem in the U.S. is Obesity and if the current trend continues, by the year 2048 all adults in the United states will be overweight or obese (Fuhrman pg 17). The national institutes of Health estimate that obesity is associated with a two fold increase in mortality, costing society more than $100 billion per year (Fuhrman 17). This is especially discouraging for dieters because after spending so much money attempting to lose weight, 95% of them gain all the weight back and then even add more pounds in 3 years (fuhrman 17).Dr Oz0 In a survey of 9500 Americans, 36 percent were overweight, and 23 percent obese, yet only 19% were daily smokers and 6% heavy drinkers. US surgeon general estimates 300,000 deaths a year linked to obesity. Eating right and exercising lowered the incident of chronic diseases by 60%.
Obesity is not just a cosmetic issue, extra weight leads to an earlier death as many studies confirm (pg 18). Overweight individuals are more likely to die from all causes, including heart disease and cancer. 2/3 of people with weight problems, also have hypertension, diabetes, heart disease, or another obesity-related condition (pg 18). Since dieting rarely works and certainly doesnt last, more and more people are turning to weight loss drugs and surgery. And according to the National Institutes of Health (NIH), wound problems and complications from blood clots are common after-effects of gastric bypass and gastroplasty surgery.
Health Complications of Obesity
Dieting
Calorie counting, rules, diets, diet drugs, high protein programs, canned shakes and other fads work for a while, but you can't stay on them forever and many times you end up gaining more weight when you get off (due to lower metabolism and increased eating. Gimmicky diets don't work, because no matter how much weight you lose when you are on a diet, you put it right back when you get off. Measuring portions and trying to eat fewer calories, typically called dieting (diet begins with DIE), temporarily slows down your metabolism so often more weight comes back than you lose. This leads to people throwing their hands in the air and saying I have tried everything, dieting doesn't work it must be genetic. We'll see in chapter 5 with the new science of epigenetics that this is NOT TRUE!
The KEY - Eat Foods with a high Nutrient Density and you can eat as much as you want. Refined carbohydrates (white bread and any baked good in the bakery, sugar and most candy and sweets, soft drinks and all bottled, canned sweet beverages (avoid artificial sweetners too), and too much toxic animal products, meats, eggs, cheese. Grass fed meat and fresh raw dairy in moderation. As long as you are eating refined fats, too much fat of any kind, and refined sugars and carbohydrates, you will never long weight or remain healthy. There is just too much research to the contrary.
Genes are not the problem, food choices, stress, lack of sleep and exercise ARE.
Studies done with identical twins found that even those with a strong family history of obesity effectively lose weight with increased physical activity and dietary modifications (pg 20 Fuhrman).
Harvard Study 27 years by Dr I-Min Lee of 19,297 men, found a direct relationship between body weight and mortality. She found the thinnest 1/5 of men experienced the lowest mortality, and mortality or death rates increased progressively with heavier and heavier weight. And many weight tables showing so called ideal weight are probably not accurate. Unless you are muscular, a lower body weight compared to your height is probably more ideal than you realize.
WHO
75% of americans are overweight. Even The world health organization (WHO) estimates that the spread of processed foods and American fast food worldwide has made obesity and the diseases of a low-nutrient, high calorie eating bigger contributors to premature death worldwide than starvation. WHO has stated:
"Households should select predominantly plant-based diets rich in a variety of vegetables and fruits, pulses or legumes, and minimally processed starchy staple foods.
Food and Agriculture Organization and World Health Organization. Human vitamin and mineral requirements. Report 2002.
Lifelines in palm reading, but even more important is your waistline.... The longer your waistline, the shorter your lifeline.
BMI is a conventional way to measure if you are overweight or obese. Simply divide your weight in kilograms (divide weight in pounds by 2.2) by your height in meters squared (divide your height in feet by 3.28). For example, I am 165 pounds and 6 feet tall. So my wieght in kilograms is (165/2.2 = 75 kilograms). My height in meters is 6/3.28 = 1.83 meters. So my BMI = (weight in Kilograms)/(height in meters)^2 = (75/1.83^2 = 22.4).
Ideally your BMI should be below 23 UNLESS you are muscular.
Perhaps even more accurate is waist circumference and abdominal fat measurements which better take into account if you have lean muscle mass.
Evidence suggests that abdominal fat measurements are a better predictor of risk than overall weight, BMI or size. Fat deposits around your waist are a greater health risk than extra fat in other places such as hips and thigns (stress increases belly fat - stress kills).
When you pinch fat, than inside fat inside abdominal wall and around all the organs.
Just as much fat inside.
Risks diabetes, heart disease, cancer
Better Health late in Life.
If you think you are underweight you probably are NOT. Never overeat to gain weight. Exercise with weights and eat as your hunger dictates but NO MORE. You can gain healthy muscle this way. Otherwise overeating to gain weight without weight training just increaes fat levels.
---
No wonder we have problems with heart diseaese and cancer.
Heart disease (598,689) and cancer (574,743) account for half of all deaths in the U.S based on statistics provided by the CDC and these are preventable diseases! Also preventable by diet are strokes (the 4th leading killer at 129,476) and diabetes (69,071). Together these four PREVENTABLE causes of death account for 60% of ALL fatalities.President Nixon - Cancer Act of 1971 - War of Cancer Started
1.25 million americans suffer a heart attack every year.
Key to a healthy heart
-Be thin - (less than one inch abdominal fat in women, less than 3/4 inch in men)
- Low LDL below 80 and low cholesterol levels below 150.
- Blood pressure must be in normal range.Easy to lower blood pressure --> weight loss, sodium restriction, restrict caffeine and alcohol, increase fiber, increase consumption of fruits and veggies, increase physical activity/exercise.
- Eat plant based high nutrient density diet
Heart Disease
The illness has gained traction in the last century - in 1900, cardiovascular disease was not even in the top 10 causes of death. Now its number one with one death every 26 seconds.
More than half of all heart disease cases, the first symptom is instant death.
What is at the core of this disease? Plaque. Plaque is a waxy, fatty deposit that can build up in various places in the body, including inside the arteries.
Excessive buildup of larger plaques within the arteries limits the flow of oxygen rich blood the heart receives. This process can cause angina or severe discomfort and pain in the chest area.
To prevent the formation of plaques, stop or severely limit animal products. Animal products contain all the building blocks for heart disease: artery clogging saturated fat, plaque promoting cholesterol, cholesterol raising and inflammation causing animal protein, and free radical promoting oxidants.
All these components encourage the buildup of plaque and damage the lining of sixty thousand plus miles of ateries, veins, and capillaries through which your blood flows.
Plant based products (not including processed foods) are more cleansing and protective and discourage plaque buildup with all the vitamins, minerals phytochemicals and bioflavonoids they contain.
Dr Caldwell Esselstyn, Dr Dean Ornish, Dr. John McDougall, Dr Joel Fuhrman and other leading doctors have had much success reversing heart disease with a whole food, plant based diet.
Also mention the China Study.
Framington Heart Study - No one in Framington Heart Study with Cholesterol under 150 had a heart atttack. But 35% with Cholesterol between 151 and 200 DID... So make sure you are not just normal, but UNDER 150. Also try to get LDL under 80.
How? With a whole food, plant based diet.
Stroke
Nearly 700,000 people suffer strokes anually and around 130,000 die.
A stroke is similar to a heart attack, but happens in the brain. It can occur one of two ways. The first type is called an ischemic stroke which is the result of a blood clot or narrowing of the arteries to the brain.
The second type is a hemorrhagic stroke, which occurs when one of the arteries leading to the brain ruptures. In both cases, there isnt enough oxygen rich blood feeding and nourishing the brain. Nerve cells in the brain then die affecting the part of the body those cells control.
Keeping your blood pressure in check can narrow the risk, but eating meat, dairy, eggs, and added oils raises blood pressure in several ways.
1- Narrow and clogged vessels create an increase in pressure throughout the body.
2- The saturated fat in meat and dairy makes blood thicker, which also requires an increase in pressure to move
3- Animal products are usually high in sodium, causing the body and blood to retain fluid, which again increases blood pressure
Americans consume way too salt - see section on salt.
According to the Framington Heart Study, for every 3 addtional servings of fruits and veggies you eat a day, the risk of stroke is reduced by 22% !
Cancer - The C word. It fans fear in the hearts of Americans. And rightfully so, cancer is the second leading cause of death in the US. 1 in 3 Americans will get cancer in their lifetime and 1 in 4 will dies from it.
Cancer starts at the cellular level, where normal cells become abnormal due to various environmental, nutritional, or chemical stresses. Then they start to grow and divide wildly refusing to die, doubling every 100 days - and yet it can take 10 to 15 years before such cancers reach the size of a match tip!
Eventually the renegrade cells clump together to form a tumor, killing off healthy tissue as it competes for space, and blood vessels to acquire nutrients.
So like heart disease, cancer starts a long time before it manifest on a larger level.
But you can lower your cancer risk by NOT feeding it the things it craves to flourish - dairy, meat, eggs, oils, processed sugar, tobacco and alcohol.
Even if you have cancer you can reduce its growth ly lessoning your reliance on animal products (meat, dairy and eggs). Meat and dairy products contain cancer promoting saturated fat, animal protein and insulin-like growth factor-1 (IGF-1), a powerful growth promoting hormone and known cancer culprit.
Also animal products are acidic and create an environment in which cancer thrives.
Also meat fat is a magnet for chemical carcinogens that are stored and accumulated in fat such as mercury, dioxin, PCBs and DDT.
Meat is also high in oxidants, such as iron, which not only oxidizes cholesterol (which makes it more easily deposited on your arteries), but also promotes free radicals that can mutate your cells' DNA and turn them into renegade cancer cells.
To top it off, animal products lack fiber, which stalls fecal matter in the colon for extended periods leading to colon cancer.
As Dr Ornish, Dr Fuhrman, Dr McDougall and others have shown a plant based diet possesses an arsenal of ingredients that help the body to ward off cancer at a cellular and biochemical level, namely the fiber, phytochemicals, and antioxidants.
Diabetes
20 million diabetics, 1 in every 10 healthcare dollars
Diabetes is the leading cause of blindness, amputation and kidney failure. Diabetes doubles your chance of having a heart attack or stroke. Diabetes wreaks havoc on your vascular system, turning once-healthy blood vessels sickly.
Type 1 Diabetes is only 5-10%, in which the pancreas cannot produce insulin, the hormone necessary for getting sugar/glucose into your cells to provide your body with the energy they need to work. Imagine every cell has a door with a lock. Insulin is the key that fits the lock, turns and opens the door to deliver glucose.
Type 2 Diabetes, the pancreas still produces insulin, but it is no longer effective at getting glucose into the cells. When you consume a high-fat, animal based diet, your body's cells start to gunk up and cake over with fat. The insulin key cannot open the door because the cells are all gummed up with fat and debris. The glucose you need now ends up circulating in your bloodstream. You are now what is called "insulin resistant" and on your way to becoming a type 2 diabetic.
It used to be called adult onset diabetes but now even kids are starting to get it with the SAD diet.
The good news is a plant based diet can clean up your body and even reverse type 2 diabetes.
Obesity
Some basic truths
1- You will gain weight only if you consume more calories than you burn. Stop eating high calorie meat, dairy and processed foods with added fat/oils and sugar.
Replace with plant based foods
2- People around the world who diets are plant based tend to be thinner than those who arent.
4 calores in protein and carbs
9 calories in fat
Most americans consumes upwards to 40 % of there calories from FAT!! The human body only needs 3-5%. Plant based foods, especially nuts and seeds give you all the fats you need.
Most animal foods are 20-60% fat and have no fiber. Plant foods with fiber help you fill up on less calories.
3- The body has evolved to store extra fat in a very efficient manner. Only a measly 2 percent of fat calories are burned up when fat is stored. This is why the fat you eat is the fat you wear and why fat goes from the lips to the hips.
Once you start eating better you will lose weight and may get even thinner than expected. But once you reach your ideal weight you'll stablize. Stabilizing at a thin, muscular weight occurs because your body give you strong signals to eat, signals that are genuine hunger, because this true hunger maintains your muscle reserve, not your fat reserve. And its harder to lose muscle than fat.
But this book is about energy medicine, not a diet or weight loss program. It turns out that the foods that will give you the most energy, will help you lose weight.
---
More recent evidence
AH-HA
Insulin is a fat storage hormone and it also promotes cancer.
The same fat storage hormones are cancer storage hormones.
Cortisol a stress hormone affects weight gain around the stomach. Fat around the stomach is associated with heart disease, diabetes and cancer.
Your waistline is your lifeline.
7 Stresses -
Dietary stress - high glycemic and fatty foods - especially oils (lips to hips).
Hydration Stress
Lack of Sunlight (SAD, Depression, weight gain) -vitamin D stress/ lack of sweating, detox stress -depression
Lack Oxygen - cancer stress, heart disease
EMF stress - Electrosmog and electropollution
Lack of Sleep and Lack of Exercise (whole body vibration and gravity)
Doctor Michael Breus - Sleep Doctor
--
Psychological/Emotional Stress
Spiritual Stress/Lack Purpose
7 Elements of Health Soothes and heals the 7 Stress
1) Nutrient Dense Foods, eat to live, and eat with cycles, chew food and understand true hunger
2) Hydrate your body with ionized water
3) Full spectrum light, sauna therapy, sunbathing, and vitamin D supplementation
4) Deep breathing, oxygen therapy
5) Electropolution correction and prevention, PEMF therapy
6) Better Sleep, posture and Exercise (whole body vibration and Posture)
6) Emotion/Psychological Happiness (it will be NOTICEABLY and effortlessly better once mastery of
Science of Happiness/ personal development
7) Spiritual Health - Meditation, Purpose,
You cannot buy your health, you must earn it.
Heart Disease, Cancer, Stroke and Diabetes are the 4 leading causes of death in the U.S. These are ALL lifestyle diseases, NOT genetic diseases.
Perhaps the root cause of most disease is simply our disconnect from Nature and all the essential elements (including the Earth's PEMFs); AND getting too much stress and toxicity from bad foods, drugs, bad water quality and lack of hydration, poor air quality and lack of exercise, not enough sunlight, not enough sleep, too much electrosmog and overall too much emotional and psychological stress.
We are out of sync with Nature and because of that our bodies are stressed. It is this disconnect we need to explore, understand and expose in order to understand why we need to shift back and re-connect to Nature and Her elements.
Most people lose weight for reasons of vanity, but a healthy weight is one of THE keys to more energy and longevity (and staying away from doctors drugs and hospitals).
The Doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition, Thomas Edison.
Food is everywhere.
Every special occasion seems to involve food and feasting
Half of all Americans take a prescription drug.
1/3 US people will develop diabetes in their lifetime
sugar, caffeine and energy drinks masks our chronic fatigue.
In spite of spending more than $110 million every day (over $40 Billion a year) on diet pills, fad diets and programs; Americans are the obese people in history and with the export of many fast food chains obsetity is on the rise worldwide.
Obesity is a better predicter than even cigarette smoking for chronic ailments and quality of life.
A whopping 34% of americans are Obese, which means that more than 1/3 of a persons body must be made of fat. The number one health problem in the U.S. is Obesity and if the current trend continues, by the year 2048 all adults in the United states will be overweight or obese (Fuhrman pg 17). The national institutes of Health estimate that obesity is associated with a two fold increase in mortality, costing society more than $100 billion per year (Fuhrman 17). This is especially discouraging for dieters because after spending so much money attempting to lose weight, 95% of them gain all the weight back and then even add more pounds in 3 years (fuhrman 17).Dr Oz0 In a survey of 9500 Americans, 36 percent were overweight, and 23 percent obese, yet only 19% were daily smokers and 6% heavy drinkers. US surgeon general estimates 300,000 deaths a year linked to obesity. Eating right and exercising lowered the incident of chronic diseases by 60%.
Obesity is not just a cosmetic issue, extra weight leads to an earlier death as many studies confirm (pg 18). Overweight individuals are more likely to die from all causes, including heart disease and cancer. 2/3 of people with weight problems, also have hypertension, diabetes, heart disease, or another obesity-related condition (pg 18). Since dieting rarely works and certainly doesnt last, more and more people are turning to weight loss drugs and surgery. And according to the National Institutes of Health (NIH), wound problems and complications from blood clots are common after-effects of gastric bypass and gastroplasty surgery.
Health Complications of Obesity
- Increased overall premature mortality
- Adult onset Diabetes
- Hypertension
- Degenerative Arthritis
- Coronary Artery Disease
- Cancer
- Lipid Disorders
- Obstructive Sleep Disorders
- Gallstones
- Fatty Infiltration of Liver
- Restrictive Lung Diseases
- Gastrointestinal Diseases
Dieting
Calorie counting, rules, diets, diet drugs, high protein programs, canned shakes and other fads work for a while, but you can't stay on them forever and many times you end up gaining more weight when you get off (due to lower metabolism and increased eating. Gimmicky diets don't work, because no matter how much weight you lose when you are on a diet, you put it right back when you get off. Measuring portions and trying to eat fewer calories, typically called dieting (diet begins with DIE), temporarily slows down your metabolism so often more weight comes back than you lose. This leads to people throwing their hands in the air and saying I have tried everything, dieting doesn't work it must be genetic. We'll see in chapter 5 with the new science of epigenetics that this is NOT TRUE!
The KEY - Eat Foods with a high Nutrient Density and you can eat as much as you want. Refined carbohydrates (white bread and any baked good in the bakery, sugar and most candy and sweets, soft drinks and all bottled, canned sweet beverages (avoid artificial sweetners too), and too much toxic animal products, meats, eggs, cheese. Grass fed meat and fresh raw dairy in moderation. As long as you are eating refined fats, too much fat of any kind, and refined sugars and carbohydrates, you will never long weight or remain healthy. There is just too much research to the contrary.
Genes are not the problem, food choices, stress, lack of sleep and exercise ARE.
Studies done with identical twins found that even those with a strong family history of obesity effectively lose weight with increased physical activity and dietary modifications (pg 20 Fuhrman).
Harvard Study 27 years by Dr I-Min Lee of 19,297 men, found a direct relationship between body weight and mortality. She found the thinnest 1/5 of men experienced the lowest mortality, and mortality or death rates increased progressively with heavier and heavier weight. And many weight tables showing so called ideal weight are probably not accurate. Unless you are muscular, a lower body weight compared to your height is probably more ideal than you realize.
WHO
75% of americans are overweight. Even The world health organization (WHO) estimates that the spread of processed foods and American fast food worldwide has made obesity and the diseases of a low-nutrient, high calorie eating bigger contributors to premature death worldwide than starvation. WHO has stated:
"Households should select predominantly plant-based diets rich in a variety of vegetables and fruits, pulses or legumes, and minimally processed starchy staple foods.
Food and Agriculture Organization and World Health Organization. Human vitamin and mineral requirements. Report 2002.
Lifelines in palm reading, but even more important is your waistline.... The longer your waistline, the shorter your lifeline.
BMI is a conventional way to measure if you are overweight or obese. Simply divide your weight in kilograms (divide weight in pounds by 2.2) by your height in meters squared (divide your height in feet by 3.28). For example, I am 165 pounds and 6 feet tall. So my wieght in kilograms is (165/2.2 = 75 kilograms). My height in meters is 6/3.28 = 1.83 meters. So my BMI = (weight in Kilograms)/(height in meters)^2 = (75/1.83^2 = 22.4).
Ideally your BMI should be below 23 UNLESS you are muscular.
Perhaps even more accurate is waist circumference and abdominal fat measurements which better take into account if you have lean muscle mass.
Evidence suggests that abdominal fat measurements are a better predictor of risk than overall weight, BMI or size. Fat deposits around your waist are a greater health risk than extra fat in other places such as hips and thigns (stress increases belly fat - stress kills).
When you pinch fat, than inside fat inside abdominal wall and around all the organs.
Just as much fat inside.
Risks diabetes, heart disease, cancer
Better Health late in Life.
If you think you are underweight you probably are NOT. Never overeat to gain weight. Exercise with weights and eat as your hunger dictates but NO MORE. You can gain healthy muscle this way. Otherwise overeating to gain weight without weight training just increaes fat levels.
---
No wonder we have problems with heart diseaese and cancer.
Heart disease (598,689) and cancer (574,743) account for half of all deaths in the U.S based on statistics provided by the CDC and these are preventable diseases! Also preventable by diet are strokes (the 4th leading killer at 129,476) and diabetes (69,071). Together these four PREVENTABLE causes of death account for 60% of ALL fatalities.President Nixon - Cancer Act of 1971 - War of Cancer Started
1.25 million americans suffer a heart attack every year.
Key to a healthy heart
-Be thin - (less than one inch abdominal fat in women, less than 3/4 inch in men)
- Low LDL below 80 and low cholesterol levels below 150.
- Blood pressure must be in normal range.Easy to lower blood pressure --> weight loss, sodium restriction, restrict caffeine and alcohol, increase fiber, increase consumption of fruits and veggies, increase physical activity/exercise.
- Eat plant based high nutrient density diet
Heart Disease
The illness has gained traction in the last century - in 1900, cardiovascular disease was not even in the top 10 causes of death. Now its number one with one death every 26 seconds.
More than half of all heart disease cases, the first symptom is instant death.
What is at the core of this disease? Plaque. Plaque is a waxy, fatty deposit that can build up in various places in the body, including inside the arteries.
Excessive buildup of larger plaques within the arteries limits the flow of oxygen rich blood the heart receives. This process can cause angina or severe discomfort and pain in the chest area.
To prevent the formation of plaques, stop or severely limit animal products. Animal products contain all the building blocks for heart disease: artery clogging saturated fat, plaque promoting cholesterol, cholesterol raising and inflammation causing animal protein, and free radical promoting oxidants.
All these components encourage the buildup of plaque and damage the lining of sixty thousand plus miles of ateries, veins, and capillaries through which your blood flows.
Plant based products (not including processed foods) are more cleansing and protective and discourage plaque buildup with all the vitamins, minerals phytochemicals and bioflavonoids they contain.
Dr Caldwell Esselstyn, Dr Dean Ornish, Dr. John McDougall, Dr Joel Fuhrman and other leading doctors have had much success reversing heart disease with a whole food, plant based diet.
Also mention the China Study.
Framington Heart Study - No one in Framington Heart Study with Cholesterol under 150 had a heart atttack. But 35% with Cholesterol between 151 and 200 DID... So make sure you are not just normal, but UNDER 150. Also try to get LDL under 80.
How? With a whole food, plant based diet.
Stroke
Nearly 700,000 people suffer strokes anually and around 130,000 die.
A stroke is similar to a heart attack, but happens in the brain. It can occur one of two ways. The first type is called an ischemic stroke which is the result of a blood clot or narrowing of the arteries to the brain.
The second type is a hemorrhagic stroke, which occurs when one of the arteries leading to the brain ruptures. In both cases, there isnt enough oxygen rich blood feeding and nourishing the brain. Nerve cells in the brain then die affecting the part of the body those cells control.
Keeping your blood pressure in check can narrow the risk, but eating meat, dairy, eggs, and added oils raises blood pressure in several ways.
1- Narrow and clogged vessels create an increase in pressure throughout the body.
2- The saturated fat in meat and dairy makes blood thicker, which also requires an increase in pressure to move
3- Animal products are usually high in sodium, causing the body and blood to retain fluid, which again increases blood pressure
Americans consume way too salt - see section on salt.
According to the Framington Heart Study, for every 3 addtional servings of fruits and veggies you eat a day, the risk of stroke is reduced by 22% !
Cancer - The C word. It fans fear in the hearts of Americans. And rightfully so, cancer is the second leading cause of death in the US. 1 in 3 Americans will get cancer in their lifetime and 1 in 4 will dies from it.
Cancer starts at the cellular level, where normal cells become abnormal due to various environmental, nutritional, or chemical stresses. Then they start to grow and divide wildly refusing to die, doubling every 100 days - and yet it can take 10 to 15 years before such cancers reach the size of a match tip!
Eventually the renegrade cells clump together to form a tumor, killing off healthy tissue as it competes for space, and blood vessels to acquire nutrients.
So like heart disease, cancer starts a long time before it manifest on a larger level.
But you can lower your cancer risk by NOT feeding it the things it craves to flourish - dairy, meat, eggs, oils, processed sugar, tobacco and alcohol.
Even if you have cancer you can reduce its growth ly lessoning your reliance on animal products (meat, dairy and eggs). Meat and dairy products contain cancer promoting saturated fat, animal protein and insulin-like growth factor-1 (IGF-1), a powerful growth promoting hormone and known cancer culprit.
Also animal products are acidic and create an environment in which cancer thrives.
Also meat fat is a magnet for chemical carcinogens that are stored and accumulated in fat such as mercury, dioxin, PCBs and DDT.
Meat is also high in oxidants, such as iron, which not only oxidizes cholesterol (which makes it more easily deposited on your arteries), but also promotes free radicals that can mutate your cells' DNA and turn them into renegade cancer cells.
To top it off, animal products lack fiber, which stalls fecal matter in the colon for extended periods leading to colon cancer.
As Dr Ornish, Dr Fuhrman, Dr McDougall and others have shown a plant based diet possesses an arsenal of ingredients that help the body to ward off cancer at a cellular and biochemical level, namely the fiber, phytochemicals, and antioxidants.
Diabetes
20 million diabetics, 1 in every 10 healthcare dollars
Diabetes is the leading cause of blindness, amputation and kidney failure. Diabetes doubles your chance of having a heart attack or stroke. Diabetes wreaks havoc on your vascular system, turning once-healthy blood vessels sickly.
Type 1 Diabetes is only 5-10%, in which the pancreas cannot produce insulin, the hormone necessary for getting sugar/glucose into your cells to provide your body with the energy they need to work. Imagine every cell has a door with a lock. Insulin is the key that fits the lock, turns and opens the door to deliver glucose.
Type 2 Diabetes, the pancreas still produces insulin, but it is no longer effective at getting glucose into the cells. When you consume a high-fat, animal based diet, your body's cells start to gunk up and cake over with fat. The insulin key cannot open the door because the cells are all gummed up with fat and debris. The glucose you need now ends up circulating in your bloodstream. You are now what is called "insulin resistant" and on your way to becoming a type 2 diabetic.
It used to be called adult onset diabetes but now even kids are starting to get it with the SAD diet.
The good news is a plant based diet can clean up your body and even reverse type 2 diabetes.
Obesity
Some basic truths
1- You will gain weight only if you consume more calories than you burn. Stop eating high calorie meat, dairy and processed foods with added fat/oils and sugar.
Replace with plant based foods
2- People around the world who diets are plant based tend to be thinner than those who arent.
4 calores in protein and carbs
9 calories in fat
Most americans consumes upwards to 40 % of there calories from FAT!! The human body only needs 3-5%. Plant based foods, especially nuts and seeds give you all the fats you need.
Most animal foods are 20-60% fat and have no fiber. Plant foods with fiber help you fill up on less calories.
3- The body has evolved to store extra fat in a very efficient manner. Only a measly 2 percent of fat calories are burned up when fat is stored. This is why the fat you eat is the fat you wear and why fat goes from the lips to the hips.
Once you start eating better you will lose weight and may get even thinner than expected. But once you reach your ideal weight you'll stablize. Stabilizing at a thin, muscular weight occurs because your body give you strong signals to eat, signals that are genuine hunger, because this true hunger maintains your muscle reserve, not your fat reserve. And its harder to lose muscle than fat.
But this book is about energy medicine, not a diet or weight loss program. It turns out that the foods that will give you the most energy, will help you lose weight.
---
More recent evidence
AH-HA
Insulin is a fat storage hormone and it also promotes cancer.
The same fat storage hormones are cancer storage hormones.
Cortisol a stress hormone affects weight gain around the stomach. Fat around the stomach is associated with heart disease, diabetes and cancer.
Your waistline is your lifeline.
7 Stresses -
Dietary stress - high glycemic and fatty foods - especially oils (lips to hips).
Hydration Stress
Lack of Sunlight (SAD, Depression, weight gain) -vitamin D stress/ lack of sweating, detox stress -depression
Lack Oxygen - cancer stress, heart disease
EMF stress - Electrosmog and electropollution
Lack of Sleep and Lack of Exercise (whole body vibration and gravity)
Doctor Michael Breus - Sleep Doctor
--
Psychological/Emotional Stress
Spiritual Stress/Lack Purpose
7 Elements of Health Soothes and heals the 7 Stress
1) Nutrient Dense Foods, eat to live, and eat with cycles, chew food and understand true hunger
2) Hydrate your body with ionized water
3) Full spectrum light, sauna therapy, sunbathing, and vitamin D supplementation
4) Deep breathing, oxygen therapy
5) Electropolution correction and prevention, PEMF therapy
6) Better Sleep, posture and Exercise (whole body vibration and Posture)
6) Emotion/Psychological Happiness (it will be NOTICEABLY and effortlessly better once mastery of
Science of Happiness/ personal development
7) Spiritual Health - Meditation, Purpose,
You cannot buy your health, you must earn it.
According to the "Journal of the American Medical Association," Vol 284, July 26, 2000, iatrogenic (treatment related) causes constitute the third leading cause of deaths in America, behind cancer and heart disease. Iatrogenic is defined as "induced in a patient by a physician's activity, manner, or therapy--especially as a complication of treatment." The fact of the matter is that according to the JAMA article, 250,000 people die per year from iatrogenic causes. This figure is up 236% from the figure reported in 1994 and it has only gotten worse.
We need a shift!
Drugs only treat symptoms and always have side effects. Even according to JAMA, pharmaceutical drugs alone cause over 180,000 deaths a year making it the number 4 cause of death in the U.S.
(To make these above two statistics worse statistics, according to Medwatch, less than 1 percent of all serious drug reactions are reported to the FDA.)
So based on recent data, the number of iatrogenic deaths is AT LEAST 360,000! And this is based on grossly conservative data! And Things may be MUCH worse***(see footnote below).
***Footnote: According to the book "Death by Medicine", things may be even worse than medical journals report.
The total number of iatrogenic deaths shown in the following table is 783,936. It is evident that the American medical system is the leading cause of death and injury in the United States. Death by Medicine----Carolyn Dean, MD, ND, Martin Feldman, MD, Gary Null, PhD, Debora Rasio, MD (2003/4)
We need a shift!
According to the most recent data from the World Health Organization, the U.S. ranks 42th in health care systems while spending more than the rest combined? As a comparison, Chile ranks #41 ahead of us and averages $254/person on healthcare a year. The U.S. ranks #42 and spends $7400+/person! This is one of the most shocking statistics that shows in an exaggerated way just how badly our healthcare system is failing!
We need a shift!
Did you know that while the United States makes up only five percent of the world's population, we consume over 50 percent of all the world's pharmaceutical drugs?
We need a shift!
Drugs only treat symptoms and always have side effects. Even according to JAMA, pharmaceutical drugs alone cause over 180,000 deaths a year making it the number 4 cause of death in the U.S.
(To make these above two statistics worse statistics, according to Medwatch, less than 1 percent of all serious drug reactions are reported to the FDA.)
So based on recent data, the number of iatrogenic deaths is AT LEAST 360,000! And this is based on grossly conservative data! And Things may be MUCH worse***(see footnote below).
***Footnote: According to the book "Death by Medicine", things may be even worse than medical journals report.
The total number of iatrogenic deaths shown in the following table is 783,936. It is evident that the American medical system is the leading cause of death and injury in the United States. Death by Medicine----Carolyn Dean, MD, ND, Martin Feldman, MD, Gary Null, PhD, Debora Rasio, MD (2003/4)
We need a shift!
According to the most recent data from the World Health Organization, the U.S. ranks 42th in health care systems while spending more than the rest combined? As a comparison, Chile ranks #41 ahead of us and averages $254/person on healthcare a year. The U.S. ranks #42 and spends $7400+/person! This is one of the most shocking statistics that shows in an exaggerated way just how badly our healthcare system is failing!
We need a shift!
Did you know that while the United States makes up only five percent of the world's population, we consume over 50 percent of all the world's pharmaceutical drugs?
SHIFT verb \ˈshift\
1: to exchange for or replace by another: change
2: to change the place, position, or direction of: move
3: to make a change in (place)
4 : to change phonetically
1) We need to exchange and replace our medical system with a New Model that is holistically and energy based; preventative and empowering that is in alignment with the New Physics and the New Understandings of Quantum Biology (which this book will teach).
2) We need to move in the direction of prevention: Empower and educate ourselves to eat good food, drink pure water, get plenty of sleep and exercise, sunshine, fresh air and natural Earth magnetism. We need to move in the direction of these positive and preventative health practices that keep us healthy so we can avoid doctors and hospitals altogether.
3) We need to change the place of healing from the hospital to the home, and make our dwelling nurturing, healthful, peaceful and beautiful environment. Hospitals breed disease physically (food, water, lighting, air, drugs, germs, like earth PEMF) and mentally, negative diagnosis, prognosis and bad news.
4) We need to change phonetically our language from Newtonian to Quantum, from reductionist to holistic, from chemistry to energy and from particles to fields. We need to understand we are not isolated and alone in a dead, sterile universe; but deeply connected to all life by the invisible and energetic zero point field.
1: to exchange for or replace by another: change
2: to change the place, position, or direction of: move
3: to make a change in (place)
4 : to change phonetically
1) We need to exchange and replace our medical system with a New Model that is holistically and energy based; preventative and empowering that is in alignment with the New Physics and the New Understandings of Quantum Biology (which this book will teach).
2) We need to move in the direction of prevention: Empower and educate ourselves to eat good food, drink pure water, get plenty of sleep and exercise, sunshine, fresh air and natural Earth magnetism. We need to move in the direction of these positive and preventative health practices that keep us healthy so we can avoid doctors and hospitals altogether.
3) We need to change the place of healing from the hospital to the home, and make our dwelling nurturing, healthful, peaceful and beautiful environment. Hospitals breed disease physically (food, water, lighting, air, drugs, germs, like earth PEMF) and mentally, negative diagnosis, prognosis and bad news.
4) We need to change phonetically our language from Newtonian to Quantum, from reductionist to holistic, from chemistry to energy and from particles to fields. We need to understand we are not isolated and alone in a dead, sterile universe; but deeply connected to all life by the invisible and energetic zero point field.
The 1st Element of Health - Earth, Food and Gravity
Look deep into nature and understand everything else better.
—Albert Einstein.
The element “earth” gives us the primary foundation and structure for our human body. On planet earth, there are 92 naturally occurring elements, 40 of which are needed by our body. Along with these 40 elements, which are mainly minerals, we also need vitamins, essential amino acids, glucose, and essential fatty acids. And nutritional science is now discovering we may also depend on countless more phytochemicals, antioxidants and other complex molecules found in fruits, vegetables, herbs, sprouts, nuts, seeds, beans, etc. Many of these essential elements can be obtained by eating a well-balanced, whole food organic diet that includes a wide variety of foods (especially fruits and veggies).
There is a lot of confusion as to which foods to eat and which diet is the best. I am a certified nutritionist and I am familiar with most of the popular diets. What’s interesting to me is that even diets that seem diametrically opposite (like the Atkins diet and various vegetarian diets like McDougall Program, Dr. Dean Ornish Diet, etc.) share a lot in common in what to AVOID eating. There is no diet I am aware of that recommends fast food, white bread, soft drinks, sugar, fried foods, trans-fatty acids (like hydrogenated or partially hydrogenated fats), processed foods, canned foods, etc.
The longest-lived people on earth have always fascinated me. The Hunzas’ in Pakistan, the Vicabamban’s in Ecuador, and the Abkansians in the former Soviet Georgia. These long-lived societies have the highest per capita centenarians in the world (people that live over 100 years). It always made sense to me to look at what THEY ARE DOING along with other long-lived individual examples. I don’t care what some short-lived or overweight author or so-called expert has to say, let’s learn from the people that are really living the longest.
These long-lived societies eat a whole-food, organic, non-gmo diet with very little processing. Their diets consist of whole grains, fruits and vegetables, with varying amounts of beans, legumes, nuts, seeds, eggs, dairy and meat (typically only small amounts of meat and dairy). They are not vegetarians, but they do eat a high percentage vegetarian. They also live in areas with highly energized water, fresh mountain air, and they exercise rigorously by the work they do, live with very low stress, and have a strong sense of community.
So following the guidance of the long-lived, I recommend consuming a diet that is mostly organic and non-GMO consisting of fruits and vegetables (especially non-starchy green veggies), sprouts, herbs, gluten-free whole grains, raw or sprouted nuts and seeds, legumes; & grass-fed, pesticide-free, hormone-free and antibiotic-free meat, eggs and dairy (in moderation). Also, set yourself up for success by stocking your refrigerator and cupboards with healthy foods and snacks.
I honestly don’t think there is one perfect diet for everyone, because we are all unique, but the more we can eat like the super long-lived societies and individual examples of longevity, the better. There is an apropos quote by Tony Robbins, “Success Leaves Clues”.
There is one caveat. Our soils are so stripped of minerals due to faulty farming practices (especially here in the U.S.), it is important to supplement with a high quality food based vitamin and mineral supplement OR a green superfood that has sea vegetables like spirulina, chlorella, dulse, etc. You can in theory get all of your nutrition in food, but you really have to eat a lot of superfoods and sea veggies to get optimal levels of minerals, vitamins and antioxidants. I mention sea vegetables, because typically they have higher concentrations of essential minerals than most land vegetables.
Besides what foods you eat, it’s equally important to eat while relaxed, and chew your food well. Make every bite count! Also, don’t overeat and eat with the rhythms of the earth (i.e. don’t eat late at night).
Also consider that fresh, whole foods tend to be high in fiber, water content and essential oils, which will naturally keep your colon moving regularly so that toxic byproducts can be removed. Your colon is your waste removal system; so make sure you are moving 2-3 times a day.
As we’ll see in this book, natural earth-based PEMFs help your body to digest, absorb and assimilate the nutrients found in high quality organic foods.
Fact related to Food: During your lifetime, you’ll eat about 60,000 pounds of food, that’s the weight of about 6 large African elephants.
—Albert Einstein.
The element “earth” gives us the primary foundation and structure for our human body. On planet earth, there are 92 naturally occurring elements, 40 of which are needed by our body. Along with these 40 elements, which are mainly minerals, we also need vitamins, essential amino acids, glucose, and essential fatty acids. And nutritional science is now discovering we may also depend on countless more phytochemicals, antioxidants and other complex molecules found in fruits, vegetables, herbs, sprouts, nuts, seeds, beans, etc. Many of these essential elements can be obtained by eating a well-balanced, whole food organic diet that includes a wide variety of foods (especially fruits and veggies).
There is a lot of confusion as to which foods to eat and which diet is the best. I am a certified nutritionist and I am familiar with most of the popular diets. What’s interesting to me is that even diets that seem diametrically opposite (like the Atkins diet and various vegetarian diets like McDougall Program, Dr. Dean Ornish Diet, etc.) share a lot in common in what to AVOID eating. There is no diet I am aware of that recommends fast food, white bread, soft drinks, sugar, fried foods, trans-fatty acids (like hydrogenated or partially hydrogenated fats), processed foods, canned foods, etc.
The longest-lived people on earth have always fascinated me. The Hunzas’ in Pakistan, the Vicabamban’s in Ecuador, and the Abkansians in the former Soviet Georgia. These long-lived societies have the highest per capita centenarians in the world (people that live over 100 years). It always made sense to me to look at what THEY ARE DOING along with other long-lived individual examples. I don’t care what some short-lived or overweight author or so-called expert has to say, let’s learn from the people that are really living the longest.
These long-lived societies eat a whole-food, organic, non-gmo diet with very little processing. Their diets consist of whole grains, fruits and vegetables, with varying amounts of beans, legumes, nuts, seeds, eggs, dairy and meat (typically only small amounts of meat and dairy). They are not vegetarians, but they do eat a high percentage vegetarian. They also live in areas with highly energized water, fresh mountain air, and they exercise rigorously by the work they do, live with very low stress, and have a strong sense of community.
So following the guidance of the long-lived, I recommend consuming a diet that is mostly organic and non-GMO consisting of fruits and vegetables (especially non-starchy green veggies), sprouts, herbs, gluten-free whole grains, raw or sprouted nuts and seeds, legumes; & grass-fed, pesticide-free, hormone-free and antibiotic-free meat, eggs and dairy (in moderation). Also, set yourself up for success by stocking your refrigerator and cupboards with healthy foods and snacks.
I honestly don’t think there is one perfect diet for everyone, because we are all unique, but the more we can eat like the super long-lived societies and individual examples of longevity, the better. There is an apropos quote by Tony Robbins, “Success Leaves Clues”.
There is one caveat. Our soils are so stripped of minerals due to faulty farming practices (especially here in the U.S.), it is important to supplement with a high quality food based vitamin and mineral supplement OR a green superfood that has sea vegetables like spirulina, chlorella, dulse, etc. You can in theory get all of your nutrition in food, but you really have to eat a lot of superfoods and sea veggies to get optimal levels of minerals, vitamins and antioxidants. I mention sea vegetables, because typically they have higher concentrations of essential minerals than most land vegetables.
Besides what foods you eat, it’s equally important to eat while relaxed, and chew your food well. Make every bite count! Also, don’t overeat and eat with the rhythms of the earth (i.e. don’t eat late at night).
Also consider that fresh, whole foods tend to be high in fiber, water content and essential oils, which will naturally keep your colon moving regularly so that toxic byproducts can be removed. Your colon is your waste removal system; so make sure you are moving 2-3 times a day.
As we’ll see in this book, natural earth-based PEMFs help your body to digest, absorb and assimilate the nutrients found in high quality organic foods.
Fact related to Food: During your lifetime, you’ll eat about 60,000 pounds of food, that’s the weight of about 6 large African elephants.
The Only Way to Significantly Increase Life Span
The evidence of increasing ones lifespan through calorie restriction is undeniable. This is the only experimental technique that has worked in all species of animals from insects to rats, cats and primates. No supplements, hormone therapy, DHEA, etc have this kind of evidence. Again supporting the notion that the elements from Nature are what we truly need.
Studies have long known that mice that eat fewer calories live longer. Dr Walford and others and proved this conclusively. But what about humans?
Well research has proven the same effect in primates, which humans are a member. A study published by the Proceedings of the National Academy of Sciences found that restricting calories by 30% significantly increased life span in monkeys.
**Lane MA, Baer DJ, Rumpler WV, et al. Calorie restriction lowers body temperature in rhesus monkleys, consistent with a postulated anti-aging mechanism in rodents. Proc Natl Acad Sci USA. 1996; Apr30;93(9)4159-64.
The experimental diet while providing adequate nutrition, slowed the monkeys metabolism and reduced their body temperature, similar to the long-lived mice studies. So a slow metabolism CAN be a good thing IF and only IF you eat high nutrient density, high fiber foods.
The key in the primate studies is high nutrient, low calorie food. Just restricting calories is not enough.
Your body is like a machine, constantly running the machine at a high speed will wear it out faster (like a fast metabolism).
So eat less calories, only as much as you need to maintain a slim and muscular weight, and no more, so as to keep your metabolic rate relatively slow.
The link between thinness and longevity, and obesity and shorter life span, is concrete. Another important consideration in other animal studies is that fat and protein restriction have an additional effect on lengthening lifespan.
Higher fat and protein intake promotes hormone production, speeds up reproductive readiness and other indicators of aging. (late bloomers take heart).
For example, excess protein intake has been shown to raise insulin-like growth factor (IGF-1) levels which are linked to higher rates of prostate and breast cancer.
Studies have long known that mice that eat fewer calories live longer. Dr Walford and others and proved this conclusively. But what about humans?
Well research has proven the same effect in primates, which humans are a member. A study published by the Proceedings of the National Academy of Sciences found that restricting calories by 30% significantly increased life span in monkeys.
**Lane MA, Baer DJ, Rumpler WV, et al. Calorie restriction lowers body temperature in rhesus monkleys, consistent with a postulated anti-aging mechanism in rodents. Proc Natl Acad Sci USA. 1996; Apr30;93(9)4159-64.
The experimental diet while providing adequate nutrition, slowed the monkeys metabolism and reduced their body temperature, similar to the long-lived mice studies. So a slow metabolism CAN be a good thing IF and only IF you eat high nutrient density, high fiber foods.
The key in the primate studies is high nutrient, low calorie food. Just restricting calories is not enough.
Your body is like a machine, constantly running the machine at a high speed will wear it out faster (like a fast metabolism).
So eat less calories, only as much as you need to maintain a slim and muscular weight, and no more, so as to keep your metabolic rate relatively slow.
The link between thinness and longevity, and obesity and shorter life span, is concrete. Another important consideration in other animal studies is that fat and protein restriction have an additional effect on lengthening lifespan.
Higher fat and protein intake promotes hormone production, speeds up reproductive readiness and other indicators of aging. (late bloomers take heart).
For example, excess protein intake has been shown to raise insulin-like growth factor (IGF-1) levels which are linked to higher rates of prostate and breast cancer.
Our Natural Sweet Tooth (and how to satisfy it)
Even though humans are unique, we are genetically closely related to the great apes and other primates.
Primates are the only animals on the face of the earth that can taste sweet and see color.
We are designed by nature to see, grasp, eat and enjoy the flavor of colorful sweet fruits.
Fruit should be a central foundation of our diet along with green leafy vegetables. Fruit consumption has been shown in numerous studies to offer our strongest protection against certain cancers, especially oral and esophageal, lung, prostate, pancreatic, and colorectal cancer (page 35 Fuhrman). Studies continue to provide evidence that more than ANY other food, fruit is associated with lowered mortality from all cancers combined.
Fruit also has natural antioxidants that protect our brain and our body and tissues from free radical damage.
ORAC levels and Fruits,
Phytochemicals in fruits (resveratol, ellagic acid, anthocyanins, etc).
Nutrient Density of Different Fruits
Our natural sweet tooth directs and guides us to eat those foods ideally designed for our primate heritage, FRUIT.
Primates are the only animals on the face of the earth that can taste sweet and see color.
We are designed by nature to see, grasp, eat and enjoy the flavor of colorful sweet fruits.
Fruit should be a central foundation of our diet along with green leafy vegetables. Fruit consumption has been shown in numerous studies to offer our strongest protection against certain cancers, especially oral and esophageal, lung, prostate, pancreatic, and colorectal cancer (page 35 Fuhrman). Studies continue to provide evidence that more than ANY other food, fruit is associated with lowered mortality from all cancers combined.
Fruit also has natural antioxidants that protect our brain and our body and tissues from free radical damage.
ORAC levels and Fruits,
Phytochemicals in fruits (resveratol, ellagic acid, anthocyanins, etc).
Nutrient Density of Different Fruits
Our natural sweet tooth directs and guides us to eat those foods ideally designed for our primate heritage, FRUIT.
The Dark Side of Our Natural Sweet Tooth
Unfortunately our natural sweet tooth is typically satisfied with products containing refined sugar such as candy, candy bars, donuts, ice cream, cakes and cookies, etc and not fresh fruit. The USDA estimates that the average American consumes somewhere around 30 teaspoons of sugar a day which adds up to nearly a half pound of sugar a day (.4 pounds) and 144 pounds of sugar a year!
And that's just the beginning because we also consume well over 100 pounds of processed white flour a year. White flour products such as breads, bagels, pastas, donuts, cookies, pastries, etc, not only usually have sugar, but also white flour.
Wheat flour = White Flour (My detective story).
In a Six year study of 65,000 women, those with diets high in refined carbohydrates from white bread, white rice and pasta had 2.5 times the incident of Type II diabetes, compared with those who ate high fiber foods such as whole wheat bread and brown rice. Those studies were replicated in a study with 43,000 men (page 37 Fuhrman).
These starchy and sugary foods removed from natures packaging are no longer real food. The fiber and the majority of vitamins and minerals have been removed, so these foods get absorbed too rapidly spiking blood sugar (blood glucose). This taxes the pancreas which is forced to pump out insulin faster to keep up. Excess body fat ALSO causes us to require more insulin from the pancreas.
Processed carbohydrates, lacking fiber fail to slow sugar absorption, causing wide swings in
Over time, it is the excess demand for insulin placed on the pancreas from refined foods and increased body fat leads to diabetes.
The outer portion of the wheat kernal contains a host of trace minerals, vitamins (like vitamin e and other tocotrienols, lignans and other healthful phytochemicals.
Glycemic index.
Low fiber, low nutrition means low nutrient density which means you need to eat more to feel satisfied.
Also need to watch honey, fruit juice and other sweetened products, even at a health food store.
And watch even sweet juices and carrot juices even from a juicer (better to do green juice and save the fruits for smoothies.
All weight loss authorities and plans from high protein Atkins to the vegetarian agree universally that you must cut out the refined carbohydrates like bread, bagels and pasta if you want to be healthy and lose weight.
Low fiber carbohydrates are just as damaging as sugar.
If you like bread, pasta and bagels, look for Ezekial bread or TRUE whole wheat whole grain choices... Be a label detective.
The 3 Fold Problem
1) 40% or more of our calories comes from refined carbohydrates (sugar and refined grains) but of which are devoid of vitmains, minerals, phytonutrients and fiber. Even if fortified, one only gets a small handful of synthetic and artical b vitamins.
2) 40-45% of our calories comes from Animal products/oils
3) We eat a miserable 5-10% fruits and vegetables.
And that's just the beginning because we also consume well over 100 pounds of processed white flour a year. White flour products such as breads, bagels, pastas, donuts, cookies, pastries, etc, not only usually have sugar, but also white flour.
Wheat flour = White Flour (My detective story).
In a Six year study of 65,000 women, those with diets high in refined carbohydrates from white bread, white rice and pasta had 2.5 times the incident of Type II diabetes, compared with those who ate high fiber foods such as whole wheat bread and brown rice. Those studies were replicated in a study with 43,000 men (page 37 Fuhrman).
These starchy and sugary foods removed from natures packaging are no longer real food. The fiber and the majority of vitamins and minerals have been removed, so these foods get absorbed too rapidly spiking blood sugar (blood glucose). This taxes the pancreas which is forced to pump out insulin faster to keep up. Excess body fat ALSO causes us to require more insulin from the pancreas.
Processed carbohydrates, lacking fiber fail to slow sugar absorption, causing wide swings in
Over time, it is the excess demand for insulin placed on the pancreas from refined foods and increased body fat leads to diabetes.
The outer portion of the wheat kernal contains a host of trace minerals, vitamins (like vitamin e and other tocotrienols, lignans and other healthful phytochemicals.
Glycemic index.
Low fiber, low nutrition means low nutrient density which means you need to eat more to feel satisfied.
Also need to watch honey, fruit juice and other sweetened products, even at a health food store.
And watch even sweet juices and carrot juices even from a juicer (better to do green juice and save the fruits for smoothies.
All weight loss authorities and plans from high protein Atkins to the vegetarian agree universally that you must cut out the refined carbohydrates like bread, bagels and pasta if you want to be healthy and lose weight.
Low fiber carbohydrates are just as damaging as sugar.
If you like bread, pasta and bagels, look for Ezekial bread or TRUE whole wheat whole grain choices... Be a label detective.
The 3 Fold Problem
1) 40% or more of our calories comes from refined carbohydrates (sugar and refined grains) but of which are devoid of vitmains, minerals, phytonutrients and fiber. Even if fortified, one only gets a small handful of synthetic and artical b vitamins.
2) 40-45% of our calories comes from Animal products/oils
3) We eat a miserable 5-10% fruits and vegetables.
13 UNLUCKY Reasons To Avoid Bakery Products
A Baker's Dozen is really 13, which is ironically an unlucky number. Anything you get from a baker is unlucky for your health.
Here is My Baker's Dirty Dozen reasons not to eat white flour... I know most of us here never eat it, but please pass this on to loved ones on the SAD diet. White flour is perhaps the worst food of ALL. And remember wheat flour = white flour. And some sprouted breads have wheat flour. Be a label detective, never buy anything with wheat flour.
1)In 2003, the average American consumed about 136 pounds of wheat flour per year.
2)Even Whole Wheat Bread has a glycemic value = to table sugar = 70-75 (glucose=100)
3)Even some sprouted breads have "wheat flour"
4)According to Dr. Bernard Jensen, White flour is the worst food for the colon. White flour makes paper mache and is a stong glue. My great uncle used to line suitcases with white flour and water and my Grandfather used it as glue, because IT IS GLUE!
5)White flour is perhaps the leading cause of constipation. It has no fiber, no oil and no moisture, all of which are needed for healthy bowel movements.
6)White flour is the ultimate in empty calories. Absolutely no nutrition. In the manufacturing of white flour, manufacturers remove first the bran (the six outer layers (97% of the bran or fiber is lost). Then the germ is removed which contains 76% of the vitamins and minerals. Fortification is a joke.
7)The flour used to make white bread is chemically bleached, just like you bleach your clothes. So when you are eating white bread, you are also eating residual chemical bleach. Flour mills use different chemical bleaches, all of which are pretty bad. Here are a few of them: oxide of nitrogen, chlorine, chloride, nitrosyl and benzoyl peroxide mixed with various chemical salts.
9)One bleaching agent, chloride oxide, combined with whatever proteins are still left in the flour, produces alloxan. Alloxan is a poison and has been used to produce diabetes in laboratory animals. Studies show that alloxan, the chemical that makes white flour look "clean" and "beautiful," destroys the beta cells of the pancreas.
10)It is further whitened by adding chalk, alum, and ammonium carbonate to make it look and feel more improved and appealing to the consumer. An anti-salting agent called sorbitan mono-saturate is added in the final stage.
11)Laboratory rats usually die in a week to ten days when placed on a diet of white flour.
12)In my opinion, white flour (even more than sugar) is the main cause of type II diabetes which is currently the fastest growing disease in America. CDC statistics released in January 2003 reveal that the incidence of diabetes in the United States has increased by 61 percent since 1991. An estimated 17 million Americans are diabetic. Diabetis is currently the 6th leading cause of death (73,249 a year: 2002)
13)Most people do not have any idea how toxic white flour is and how unlucky they are if they eat it. Be a label detective, if the label says wheat flour that means white flour. Remember that and pass it on.
To learn more about the Alloxan-diabetes connection and scandal please read the link below and share this link (and this article) with others.
Here is My Baker's Dirty Dozen reasons not to eat white flour... I know most of us here never eat it, but please pass this on to loved ones on the SAD diet. White flour is perhaps the worst food of ALL. And remember wheat flour = white flour. And some sprouted breads have wheat flour. Be a label detective, never buy anything with wheat flour.
1)In 2003, the average American consumed about 136 pounds of wheat flour per year.
2)Even Whole Wheat Bread has a glycemic value = to table sugar = 70-75 (glucose=100)
3)Even some sprouted breads have "wheat flour"
4)According to Dr. Bernard Jensen, White flour is the worst food for the colon. White flour makes paper mache and is a stong glue. My great uncle used to line suitcases with white flour and water and my Grandfather used it as glue, because IT IS GLUE!
5)White flour is perhaps the leading cause of constipation. It has no fiber, no oil and no moisture, all of which are needed for healthy bowel movements.
6)White flour is the ultimate in empty calories. Absolutely no nutrition. In the manufacturing of white flour, manufacturers remove first the bran (the six outer layers (97% of the bran or fiber is lost). Then the germ is removed which contains 76% of the vitamins and minerals. Fortification is a joke.
7)The flour used to make white bread is chemically bleached, just like you bleach your clothes. So when you are eating white bread, you are also eating residual chemical bleach. Flour mills use different chemical bleaches, all of which are pretty bad. Here are a few of them: oxide of nitrogen, chlorine, chloride, nitrosyl and benzoyl peroxide mixed with various chemical salts.
9)One bleaching agent, chloride oxide, combined with whatever proteins are still left in the flour, produces alloxan. Alloxan is a poison and has been used to produce diabetes in laboratory animals. Studies show that alloxan, the chemical that makes white flour look "clean" and "beautiful," destroys the beta cells of the pancreas.
10)It is further whitened by adding chalk, alum, and ammonium carbonate to make it look and feel more improved and appealing to the consumer. An anti-salting agent called sorbitan mono-saturate is added in the final stage.
11)Laboratory rats usually die in a week to ten days when placed on a diet of white flour.
12)In my opinion, white flour (even more than sugar) is the main cause of type II diabetes which is currently the fastest growing disease in America. CDC statistics released in January 2003 reveal that the incidence of diabetes in the United States has increased by 61 percent since 1991. An estimated 17 million Americans are diabetic. Diabetis is currently the 6th leading cause of death (73,249 a year: 2002)
13)Most people do not have any idea how toxic white flour is and how unlucky they are if they eat it. Be a label detective, if the label says wheat flour that means white flour. Remember that and pass it on.
To learn more about the Alloxan-diabetes connection and scandal please read the link below and share this link (and this article) with others.
Soft Drinks and Sugary Foods
First off, let’s bring to light what sugar can do to your body. This sweet substance can bring on a slew of health problems, a few of which are major issues common among those who like to overindulge. The big two would be diabetes and obesity. In truth sugar can definitely make things seem to taste drastically better but there is a toll for it in the long term.
Obesity is rapidly becoming more common among the populace. From a young age children are exposed to sugar as this holy treat full of goodness. I’m sure most people at the time were thinking, “I wish I could eat [insert disgustingly high sugar content item here] for the rest of my life!”. You used to get extremely excited whenever your parents or someone asked if you want a treat or to go down to the store because you know you’re about to leap onto a cloud full of angelic awesomeness. Then you grow a bit older and maybe you started getting a bad case of acne. From there it can just snowball into a mound of unwanted effects or conditions. Everyone is different but no one is invincible to the effects of sugar.
The problem is that instead of treating sugar like, well a “treat”; We instead ingest it all day everyday like it’s common place and normal to do so. Dr. Robert Lustig, author of the book Fat Chance: The Bitter Truth About Sugar claims that 75% – 80% of all obesity stems from insulin which is created from sugar intake. In a previous blog post on Why You Shouldn’t Neglect H2O I wrote about how a consistent diet of soft drinks is absolutely awful for you. Your body can handle some sugar spurts but when it is routinely consumed that’s a completely different story.
Obesity is rapidly becoming more common among the populace. From a young age children are exposed to sugar as this holy treat full of goodness. I’m sure most people at the time were thinking, “I wish I could eat [insert disgustingly high sugar content item here] for the rest of my life!”. You used to get extremely excited whenever your parents or someone asked if you want a treat or to go down to the store because you know you’re about to leap onto a cloud full of angelic awesomeness. Then you grow a bit older and maybe you started getting a bad case of acne. From there it can just snowball into a mound of unwanted effects or conditions. Everyone is different but no one is invincible to the effects of sugar.
The problem is that instead of treating sugar like, well a “treat”; We instead ingest it all day everyday like it’s common place and normal to do so. Dr. Robert Lustig, author of the book Fat Chance: The Bitter Truth About Sugar claims that 75% – 80% of all obesity stems from insulin which is created from sugar intake. In a previous blog post on Why You Shouldn’t Neglect H2O I wrote about how a consistent diet of soft drinks is absolutely awful for you. Your body can handle some sugar spurts but when it is routinely consumed that’s a completely different story.
Sugar, Sugar Everywhere.... In processed foods that is.
20 Common Foods With High Sugar LevelsNow some of these are surprising and some are not. Something to keep in mind is that even when you think you are eating something “healthy” it very well might be packed with extra sugar. It’s smart to check the nutrition facts or even the ingredients on the back of the packaging yourself. You might be surprised to see some things like dried fruits and sugar listed as the first ingredient instead of fruit!
- Sugar/Sweeteners (Stop or loosen up on adding this to everything!)
- Soft drinks
- Dried fruit (look for unsweetened instead)
- Flavoured yogurt
- Cereal
- Flavoured Oatmeal
- Spaghetti
- Fruit juice
- Sweetened Iced Tea
- Sports Drinks
- Salad Dressing
- Ketchup (along with many other sauces)
- Low Fat/Fat Free Sweets
- Energy Bars
- Granola
- Fruit Smoothies
- Frozen TV Dinners
- Canned Baked Beans
- Jam/Jelly/Spreads
- Apple Sauce
The Shocking Amount of Sugar in Soft Drinks and Fruit Juices
Quiz
There are 4 grams of sugar in 1 teaspoon, and 39 grams of sugar in a 12 ounce can of coke.
How many teaspoons of sugar in a coke?
Answer: 9.75 or about 10 teaspoons.
There are 4 grams of sugar in 1 teaspoon, and 39 grams of sugar in a 12 ounce can of coke.
How many teaspoons of sugar in a coke?
Answer: 9.75 or about 10 teaspoons.
The Vicious Cycle = Refined Foods + Fat = You Fat
The body converts food fat into body fat VERY easily, as it goes from your lips to your hips. Out of 100 calories of fat only 3 calories are burned storing it as fat.
Also, fat is an appetite stimulant, the more you eat the more you want.
If a food could be scientifically engineered to make an obese society it would be a fat like butter, oil or margarine mixed with sugar and flour - donuts, cakes, pastries or cookies anyone?
The combination of fat and refined carbohydrates has an extremely powerful effect on driving the signals that promote fat accumulation in the body.
Refined foods cause a swift and excessive rise in blood sugar, which in turn triggers insulin surges to drive the sugar out of the blood and into the cells. Unfortunately, insulin also promotes the storage of fat on the body and encourages your fat cells to swell.
As more fat is packed away on the body, it interferes with insulin uptake into our muscle tissues. Our pancreas then senses that the glucose level in the bloodstream is still too high and pumps out even more insulin. A little extra fat around the midsection results in so much interference with insulins effectiveness that 2-5 times as much insulin may be secreted in an overweight person than in a thin person.
The higher level of insulin in turn promotes more efficient conversion of our caloric intake into body fat, and this vicious cycle continues. People get heavier and heavier as time goes on.
Eating refined carbohydrates and fats (oils), raises fat-storing hormones which raises your set point (your set point is the weight the body tries to maintain through the brain's control of hormonal messengers). To further compound the problem these refined foods have no nutrition, so your appestat controlling hunger will make you crave more food (to get more nutrients).
Mechanical and Biochemical satiation.
Also, fat is an appetite stimulant, the more you eat the more you want.
If a food could be scientifically engineered to make an obese society it would be a fat like butter, oil or margarine mixed with sugar and flour - donuts, cakes, pastries or cookies anyone?
The combination of fat and refined carbohydrates has an extremely powerful effect on driving the signals that promote fat accumulation in the body.
Refined foods cause a swift and excessive rise in blood sugar, which in turn triggers insulin surges to drive the sugar out of the blood and into the cells. Unfortunately, insulin also promotes the storage of fat on the body and encourages your fat cells to swell.
As more fat is packed away on the body, it interferes with insulin uptake into our muscle tissues. Our pancreas then senses that the glucose level in the bloodstream is still too high and pumps out even more insulin. A little extra fat around the midsection results in so much interference with insulins effectiveness that 2-5 times as much insulin may be secreted in an overweight person than in a thin person.
The higher level of insulin in turn promotes more efficient conversion of our caloric intake into body fat, and this vicious cycle continues. People get heavier and heavier as time goes on.
Eating refined carbohydrates and fats (oils), raises fat-storing hormones which raises your set point (your set point is the weight the body tries to maintain through the brain's control of hormonal messengers). To further compound the problem these refined foods have no nutrition, so your appestat controlling hunger will make you crave more food (to get more nutrients).
Mechanical and Biochemical satiation.
Processed Fats and Oils go from the Lips to the Hips
One of the keys to staying healthy and losing weight is reducing or avoiding if possibe processed oils and fats, and fat in general.
Oils are 100% fat (even olive oil) and contain next to zero nutrients and NO fiber. Fats like Olive oil, can be stored on your body within minutes without burning any calories. If your belly fat was biopsied, you could actually see where the fat came from. It is stored as pig fat, dairy fat, and olive oil fat , etc.
Analyzing body fat deposits is an accurate way for research scientists to discern food intake over time (Dr Fuhrman, pg 47).
Foods cooked in ANY oil soak up more fat than you think. A low calorie HEALTHY food, easily becomes fattening.
Most americans eat very little salad, and when they do they easily add 3-4 tablespoons of fat-laden dressing. Since oil is about 120 calories per tablespoon, thats over 400 empty calories.
You can make healthful, tasty and nutritious dressings.
Olive oil is a better choice than trans fats and saturated animals fat, but we wanted to show that even the so-called healthy olive oil is devoid of nutrition. Yes it is more stable and healthier than many other oils and fats, but it is still 100% fat with close to zero nutrients and ZERO fiber.
The popular Mediterrean diet, which is high in olive oil, is an unfortunate misrepresentation of the truth.
In the 1950's people living in the Mediterrean, especially on the island of crete, were lean and virtually free of heart disease. Yet over 40 percent of their calories came from fat, primarily olive oil... So olive oil (and other vegetable oils) is healthy, right? WRONG!
If you look at the diet that the Cretans ate, it was mostly fruits, vegetables, beans and some fish. True they ate a lot of olive oil, but the rest of their diet was exceptionally healthy, plus they worked hard in the fields, walking 10 miles a day, often manually operating farm equipment. Lots of Americans missed the REAL message of the Mediterrean diet - eat lots of fresh fruits and vegetables and exercise A LOT! Americans think just eating olive oil is healthy.
But the story continues... Today the people of Crete are FAT, just like us. They are still eating a lot of olive oil, but their consumption of fresh fruits and vegetables is down as is their exercise... So much for the popular Mediterrean diet and eating a lot of olive oil. The REAL mediterrean diet is eating a lot of fresh fruits and vegetables and beans AND exercising a lot.
Another myth is that oil increases the phytonutrient absorption in food - FALSE.
Pound for pound olive oil and other vegetable oils are one of the most fattening, calorie dense (nutrient poor) foods available. Even butter has less calories per pound 3200 compared to 4020 calories per pound of olive oil.Oil is the most calorically dense food on the planet.
At 4000 calories per pound, oil tops all other food for calories per pound. It is 100% fat. All the good stuff (like the fiber, most of the vitamins, phytonutrients) are stripped from it, leaving just the pure fat. It is a highly processed food. And maybe of no surprise, oil seems to be the hardest for people to part with.
Also interesting is that Italy has twice the incidence of breast cancer as Japan which eats a lower fat diet.
If you must use oil
Olive/ Monounsaturated oils (stable)
Coconut Oil
Butter
Polyunsaturated oils
Soy/Canola
Trans Fats the Worst
Also, reducing fat and eating refined and fat free carbohydrates (bread, pasta, white rice, white potatoes is not healthy either). So low fat or fat free is not necessarily healthy either.
The key is eating a high percentage of nutrient dense and high fiber fresh fruits and vegetables AND using raw nuts and seeds to get healthy fats. Raw nuts, seeds, avocados and olives (with no salt) have protein, carbohydrates and fiber, plus more nutrition and phytonutrients. But even nuts and seeds should be eaten in moderation. The best fats are those high in omega-3's found in flax, chia and hemp seeds (as the american diet has TOO MUCH omega 6 and saturated fats).
MYTH - You can't get enough healthy fat on a plant based diet.
Wrong!
Trace amounts of fat are present in ALL fruits, vegetables, beans, legumes and especially nuts and seeds.
High fat plant foods like nuts, seeds, avocados, olives and coconuts should be eaten in moderation.
Oils are 100% fat (even olive oil) and contain next to zero nutrients and NO fiber. Fats like Olive oil, can be stored on your body within minutes without burning any calories. If your belly fat was biopsied, you could actually see where the fat came from. It is stored as pig fat, dairy fat, and olive oil fat , etc.
Analyzing body fat deposits is an accurate way for research scientists to discern food intake over time (Dr Fuhrman, pg 47).
Foods cooked in ANY oil soak up more fat than you think. A low calorie HEALTHY food, easily becomes fattening.
Most americans eat very little salad, and when they do they easily add 3-4 tablespoons of fat-laden dressing. Since oil is about 120 calories per tablespoon, thats over 400 empty calories.
You can make healthful, tasty and nutritious dressings.
Olive oil is a better choice than trans fats and saturated animals fat, but we wanted to show that even the so-called healthy olive oil is devoid of nutrition. Yes it is more stable and healthier than many other oils and fats, but it is still 100% fat with close to zero nutrients and ZERO fiber.
The popular Mediterrean diet, which is high in olive oil, is an unfortunate misrepresentation of the truth.
In the 1950's people living in the Mediterrean, especially on the island of crete, were lean and virtually free of heart disease. Yet over 40 percent of their calories came from fat, primarily olive oil... So olive oil (and other vegetable oils) is healthy, right? WRONG!
If you look at the diet that the Cretans ate, it was mostly fruits, vegetables, beans and some fish. True they ate a lot of olive oil, but the rest of their diet was exceptionally healthy, plus they worked hard in the fields, walking 10 miles a day, often manually operating farm equipment. Lots of Americans missed the REAL message of the Mediterrean diet - eat lots of fresh fruits and vegetables and exercise A LOT! Americans think just eating olive oil is healthy.
But the story continues... Today the people of Crete are FAT, just like us. They are still eating a lot of olive oil, but their consumption of fresh fruits and vegetables is down as is their exercise... So much for the popular Mediterrean diet and eating a lot of olive oil. The REAL mediterrean diet is eating a lot of fresh fruits and vegetables and beans AND exercising a lot.
Another myth is that oil increases the phytonutrient absorption in food - FALSE.
Pound for pound olive oil and other vegetable oils are one of the most fattening, calorie dense (nutrient poor) foods available. Even butter has less calories per pound 3200 compared to 4020 calories per pound of olive oil.Oil is the most calorically dense food on the planet.
At 4000 calories per pound, oil tops all other food for calories per pound. It is 100% fat. All the good stuff (like the fiber, most of the vitamins, phytonutrients) are stripped from it, leaving just the pure fat. It is a highly processed food. And maybe of no surprise, oil seems to be the hardest for people to part with.
Also interesting is that Italy has twice the incidence of breast cancer as Japan which eats a lower fat diet.
If you must use oil
Olive/ Monounsaturated oils (stable)
Coconut Oil
Butter
Polyunsaturated oils
Soy/Canola
Trans Fats the Worst
Also, reducing fat and eating refined and fat free carbohydrates (bread, pasta, white rice, white potatoes is not healthy either). So low fat or fat free is not necessarily healthy either.
The key is eating a high percentage of nutrient dense and high fiber fresh fruits and vegetables AND using raw nuts and seeds to get healthy fats. Raw nuts, seeds, avocados and olives (with no salt) have protein, carbohydrates and fiber, plus more nutrition and phytonutrients. But even nuts and seeds should be eaten in moderation. The best fats are those high in omega-3's found in flax, chia and hemp seeds (as the american diet has TOO MUCH omega 6 and saturated fats).
MYTH - You can't get enough healthy fat on a plant based diet.
Wrong!
Trace amounts of fat are present in ALL fruits, vegetables, beans, legumes and especially nuts and seeds.
High fat plant foods like nuts, seeds, avocados, olives and coconuts should be eaten in moderation.
The Magical Benefits of Fiber
When we think of fiber, we think of wheat bran which tastes like sawdust and metameucil which has a slimy and fairly bad taste and feeling going down.
We need to change our thinking about fiber.
All fruits and non starchy vegetables are high in fiber so if you eat a whole food, plant based diet, with little or no refined carbohydrates, sugar and oils, there should be no need to take a fiber supplement.
Plant fibers have many benefits in the body
1) Provides bulk and lowers food cravings (mechanical satiation)
2) Prevents Diabetes
3) Detoxification
4) Improves Regularity and less risk of hemorrhoids, constipation and other colon problems.
The key is NOT eating fiber but eating high fiber foods.
Eating a processed and fast food diet and THAN taking fiber and supplements to compensate will NEVER WORK!
What is fiber?
Fiber is a substance found in plant foods such as fruits, vegetables and grains. The two types of fiberinclude soluble fiber and insoluble fiber. Examples of foods rich in soluble fiber include oat bran, vegetables, brown rice, fruits and nuts. Examples of foods rich in insoluble fiber are whole grain breads, cereals and wheat bran.
Health benefits of high fiber fruits and vegetables:
There are many ways to increase dietary fiber:
High fiber fruits list:
Some of the high fiber fruits include avocado, raspberries, strawberries, blackberries, cherries, plums, pears, apples, kiwi fruit, guava, and banana.
We need to change our thinking about fiber.
All fruits and non starchy vegetables are high in fiber so if you eat a whole food, plant based diet, with little or no refined carbohydrates, sugar and oils, there should be no need to take a fiber supplement.
Plant fibers have many benefits in the body
1) Provides bulk and lowers food cravings (mechanical satiation)
2) Prevents Diabetes
3) Detoxification
4) Improves Regularity and less risk of hemorrhoids, constipation and other colon problems.
The key is NOT eating fiber but eating high fiber foods.
Eating a processed and fast food diet and THAN taking fiber and supplements to compensate will NEVER WORK!
What is fiber?
Fiber is a substance found in plant foods such as fruits, vegetables and grains. The two types of fiberinclude soluble fiber and insoluble fiber. Examples of foods rich in soluble fiber include oat bran, vegetables, brown rice, fruits and nuts. Examples of foods rich in insoluble fiber are whole grain breads, cereals and wheat bran.
Health benefits of high fiber fruits and vegetables:
- Fiber improves bowel function
- Prevents Diabetes
- Helps to lower cholesterol levels
- Helps healthy weight management
- Helps to lower triglycerides
- Reduces the risk of colon cancer
- Helps to relieve constipation and hemorrhoids
- Helps to prevent certain diseases.
There are many ways to increase dietary fiber:
- Use fresh fruits as desserts and snacks
- Leave fiber skins on fruits and vegetabels when possible
- Raw veggies and fruits have more fiber
- Include grain products and legumes in your diet.
High fiber fruits list:
Some of the high fiber fruits include avocado, raspberries, strawberries, blackberries, cherries, plums, pears, apples, kiwi fruit, guava, and banana.
The S.A.D. - Standard American Diet is Really SAD
No wonder we have problems with heart diseaese and cancer.
Heart disease (598,689) and cancer (574,743) account for half of all deaths in the U.S based on statistics provided by the CDC and these are preventable diseases! Also preventable by diet are strokes (the 4th leading killer at 129,476) and diabetes (69,071). Together these four PREVENTABLE causes of death account for 60% of ALL fatalities.President Nixon - Cancer Act of 1971 - War of Cancer Started
1.25 million americans suffer a heart attack every year.
Key to a healthy heart
-Be thin - (less than one inch abdominal fat in women, less than 3/4 inch in men)
- Low LDL below 100 and low cholesterol levels.
- Blood pressure must be in normal range.Easy to lower blood pressure --> weight loss, sodium restriction, restrict caffeine and alcohol, increase fiber, increase consumption of fruits and veggies, increase physical activity/exercise.
- Eat plant based high nutrient density diet
Surgery is not the answer... For example, you lose brain function every time put under leading to dementia.
Also, 25% of arteries treated by angioplasty clog up again within 4-6months (called restinosis).
Also you delude yourself if you think chelation or drugs will help. Chelation DOES not dissolve fatty plaques... Many studies have shown this.
The Effect of Dietary Protein on Carcinogeneis of Aflatoxin
20% casein turned on cancer
5% turned it off
T colin campbell was finding animal protein turns on cancer
20 million diabetics - Diabetes is the consequence of obesity
More than 80% of adults with Type II diabetes die of heart attacks or strokes
Worldwide, countries that have increased weight gain, have increased type II diabetes.
Work with a doctor that understands nutrition, you don't have to control diabetes, you can get rid of it.
Dr Fuhrman's Diabetic Diet --> Page 195
Campbell 1975 Cornell University
Duplicated the 20% - 5% test rats casein
Turn on and off cancer growth
20% diet in plant protein from soybeans and wheat DID NOT produce cancer
Patients are told food has nothing to do with disease.
The problem is the standard american diet is designed for disease.
According to the USDA Economic research service, Americans consume about 25 percent of their calories from fiberless animal foods, and another 63 percent from refined carbohydrates (sugar, white flour, etc) and processed oils. About half the vegetables consumed are potatoes and half the potatoes consumed are chips or fries.
So excluding potatoes, americans consume a mere 5% of their calories from fruits, vegetables, and legumes... A Measily 5%!!
The food that is most ideally suited for the human body is only about 1/20 of our consumption.
Poor Societies
Obviously, the economically poorer regions of the world have significant public health problems
Poor sanitation
Lack of Clean Water
Poverty and Malnutrition
High Infant Mortality Rates
High Rates of Infectious Diseases
In spite of all these things that cause an early death, according the WHO, for people between the ages 55-75 in these poor societies, there are very few deaths due to cancer and heart disease. Interestingly these poorer societies eat a LOT more plant food.
Can you imagine the health potential of a society that would be able to enjoy excellent sanitation, emercency medical care, refrigeration, clean water, flush toilets and the availability of fresh produce year round. We have this opportunity TODAY!
Major studies have been conducted showing conclusively that certain fresh fruits and vegetables lower the incidence of heart attacks, strokes, and cancer.
(Fuhrman 62)
Specificallys many studies have shown that raw vegetables and fruits have powerful anticancer agents. Studies show a correlation between consumption of these foods with lower incidences of cancer, including breast, colon, rectum, lung, stomach, prostate and pancreas. (fuhrman 62).
After years of examing the accumulating evidence, eight top health organizations joined forces to encourage Americans to eat more unrefined plant food and less food from animal sources as revealed in the dietary guidelines published in the Journal of the American Heart Association.
These Authorities are:
1) The Nutrition Committee of the American Heart Association
2) The American Cancer Society
3) The American Academy of Pediatrics
4) The Council on Cardiovascular Disease in the Young
5) The Council on Epidemiology and Prevention
6) The American Dietetic Association
7) The Division of Nutrition Research of the National Institutes of Health
8) The American Society for Clinical Nutrition
"The emphasis is on eating a variety of foods, mostly fruits and vegetables, with very little simple sugar or high fat foods, especially animal foods", said Abby Bloch, former chair of the American Cancer Society.
You cannot buy your health, you must earn it.
99% of your genes are programmed to keep you healthy.
Heart disease (598,689) and cancer (574,743) account for half of all deaths in the U.S based on statistics provided by the CDC and these are preventable diseases! Also preventable by diet are strokes (the 4th leading killer at 129,476) and diabetes (69,071). Together these four PREVENTABLE causes of death account for 60% of ALL fatalities.President Nixon - Cancer Act of 1971 - War of Cancer Started
1.25 million americans suffer a heart attack every year.
Key to a healthy heart
-Be thin - (less than one inch abdominal fat in women, less than 3/4 inch in men)
- Low LDL below 100 and low cholesterol levels.
- Blood pressure must be in normal range.Easy to lower blood pressure --> weight loss, sodium restriction, restrict caffeine and alcohol, increase fiber, increase consumption of fruits and veggies, increase physical activity/exercise.
- Eat plant based high nutrient density diet
Surgery is not the answer... For example, you lose brain function every time put under leading to dementia.
Also, 25% of arteries treated by angioplasty clog up again within 4-6months (called restinosis).
Also you delude yourself if you think chelation or drugs will help. Chelation DOES not dissolve fatty plaques... Many studies have shown this.
The Effect of Dietary Protein on Carcinogeneis of Aflatoxin
20% casein turned on cancer
5% turned it off
T colin campbell was finding animal protein turns on cancer
20 million diabetics - Diabetes is the consequence of obesity
More than 80% of adults with Type II diabetes die of heart attacks or strokes
Worldwide, countries that have increased weight gain, have increased type II diabetes.
Work with a doctor that understands nutrition, you don't have to control diabetes, you can get rid of it.
Dr Fuhrman's Diabetic Diet --> Page 195
Campbell 1975 Cornell University
Duplicated the 20% - 5% test rats casein
Turn on and off cancer growth
20% diet in plant protein from soybeans and wheat DID NOT produce cancer
Patients are told food has nothing to do with disease.
The problem is the standard american diet is designed for disease.
According to the USDA Economic research service, Americans consume about 25 percent of their calories from fiberless animal foods, and another 63 percent from refined carbohydrates (sugar, white flour, etc) and processed oils. About half the vegetables consumed are potatoes and half the potatoes consumed are chips or fries.
So excluding potatoes, americans consume a mere 5% of their calories from fruits, vegetables, and legumes... A Measily 5%!!
The food that is most ideally suited for the human body is only about 1/20 of our consumption.
Poor Societies
Obviously, the economically poorer regions of the world have significant public health problems
Poor sanitation
Lack of Clean Water
Poverty and Malnutrition
High Infant Mortality Rates
High Rates of Infectious Diseases
In spite of all these things that cause an early death, according the WHO, for people between the ages 55-75 in these poor societies, there are very few deaths due to cancer and heart disease. Interestingly these poorer societies eat a LOT more plant food.
Can you imagine the health potential of a society that would be able to enjoy excellent sanitation, emercency medical care, refrigeration, clean water, flush toilets and the availability of fresh produce year round. We have this opportunity TODAY!
Major studies have been conducted showing conclusively that certain fresh fruits and vegetables lower the incidence of heart attacks, strokes, and cancer.
(Fuhrman 62)
Specificallys many studies have shown that raw vegetables and fruits have powerful anticancer agents. Studies show a correlation between consumption of these foods with lower incidences of cancer, including breast, colon, rectum, lung, stomach, prostate and pancreas. (fuhrman 62).
After years of examing the accumulating evidence, eight top health organizations joined forces to encourage Americans to eat more unrefined plant food and less food from animal sources as revealed in the dietary guidelines published in the Journal of the American Heart Association.
These Authorities are:
1) The Nutrition Committee of the American Heart Association
2) The American Cancer Society
3) The American Academy of Pediatrics
4) The Council on Cardiovascular Disease in the Young
5) The Council on Epidemiology and Prevention
6) The American Dietetic Association
7) The Division of Nutrition Research of the National Institutes of Health
8) The American Society for Clinical Nutrition
"The emphasis is on eating a variety of foods, mostly fruits and vegetables, with very little simple sugar or high fat foods, especially animal foods", said Abby Bloch, former chair of the American Cancer Society.
You cannot buy your health, you must earn it.
99% of your genes are programmed to keep you healthy.
Something Good the Nazis Did for Norway
Norwegians forced to eat plant food when Nazis took all the cattle, pigs, chickens and animal foods and ...
heart disease plummeted
heart disease plummeted
Heart disease can melt away with proper nutrition
Drugs and surgery not the answer
Drugs are like a permission pad - Doctors will just take care of me…
Campbell and Caldwell Esselstyn
Whole food plant based diet
Avoid animal food, processed flour, sugar and oil
If it walks, hops, swims crawls, slithers, has eyes a mom and a dad, don't eat it.
Reverse Heart Disease
Reversal of Heart Disease
Endothelial Cells - Manufactured the gas NO - keeps blood flowing smoothly, and inhibits formation of plaque, and eliminates inflammation.
Typically western diet, destroy endothelial cells.
Blood pressure meds lowers systolic but lowers dialstoylic too low that can cause arrhythmia
Whole food, plant based diet, reverses damage and endothelial cells
Essestein removed dairy after seeing China Study.
ED is a warning sign.
Heart disease is a toothless tiger that does not need to exist and if it does it, it can be halted and reversed.
Cut our meat and do it "cold turkey"
Epidemilogical studies in primitive cultures no heart disease and cancer
China Health Study
Framinham Study - 1000 people 40 years - ideal weight, did not smoke, cholesterol under 150
Green vegetables prevent plaque from binding to blood vessels
In natural foods, nature has provided substances that protect you from disease.
Waterfall hits a rock and eventually rock splits… takes time…
Primitive cultures with long lived people - the elders have blood pressure the same as children.
Drugs and surgery not the answer
Drugs are like a permission pad - Doctors will just take care of me…
Campbell and Caldwell Esselstyn
Whole food plant based diet
Avoid animal food, processed flour, sugar and oil
If it walks, hops, swims crawls, slithers, has eyes a mom and a dad, don't eat it.
Reverse Heart Disease
Reversal of Heart Disease
Endothelial Cells - Manufactured the gas NO - keeps blood flowing smoothly, and inhibits formation of plaque, and eliminates inflammation.
Typically western diet, destroy endothelial cells.
Blood pressure meds lowers systolic but lowers dialstoylic too low that can cause arrhythmia
Whole food, plant based diet, reverses damage and endothelial cells
Essestein removed dairy after seeing China Study.
ED is a warning sign.
Heart disease is a toothless tiger that does not need to exist and if it does it, it can be halted and reversed.
Cut our meat and do it "cold turkey"
Epidemilogical studies in primitive cultures no heart disease and cancer
China Health Study
Framinham Study - 1000 people 40 years - ideal weight, did not smoke, cholesterol under 150
Green vegetables prevent plaque from binding to blood vessels
In natural foods, nature has provided substances that protect you from disease.
Waterfall hits a rock and eventually rock splits… takes time…
Primitive cultures with long lived people - the elders have blood pressure the same as children.
Phytochemical Revolution
Phytochemicals, or plant derived chemicals, occur naturally in plants (phyto means "plant")
No supplement can replace the complex and vast numbers of phytonutrients found in fresh fruits and vegetables.
To date researchers have found WELL OVER 10,000 phytochemicals. No supplement can match the vast array and perfect synergistic amounts found in eating a wide variety of fresh fruits and veggies. It's still good to take a food based supplement, but taking vitamins DOES NOT compensate for eating a poor diet.
Small vitamin pills DOES NOT compensaite for eating 2000 pounds (70 tons in a lifetime) of highly processed food a year.
You cannot buy your health in a bottle!
Look up benefits of phytochemicals below...
Cancer is a Fruit and Vegetable Deficieny Disease...Period!
A vegetarian diet is no guarantee of Good Health
Five ways phytochemicals prevent cancer
1) Detoxify and Deactivate cancer causing agents
2) Fuels cellular mechanisms to repair damaged DNA bringing cell back to normal
3) Impede proliferation or duplication of cells with DNA damage
4) protect the DNA against further damage
5) Phytochemicals inhibit spread of cancerous cells
Cruciferous Veggies are particularly good
Veggies high in Carotenoids help with the eyes and protects blood vessels
No supplement can replace the complex and vast numbers of phytonutrients found in fresh fruits and vegetables.
To date researchers have found WELL OVER 10,000 phytochemicals. No supplement can match the vast array and perfect synergistic amounts found in eating a wide variety of fresh fruits and veggies. It's still good to take a food based supplement, but taking vitamins DOES NOT compensate for eating a poor diet.
Small vitamin pills DOES NOT compensaite for eating 2000 pounds (70 tons in a lifetime) of highly processed food a year.
You cannot buy your health in a bottle!
Look up benefits of phytochemicals below...
Cancer is a Fruit and Vegetable Deficieny Disease...Period!
A vegetarian diet is no guarantee of Good Health
Five ways phytochemicals prevent cancer
1) Detoxify and Deactivate cancer causing agents
2) Fuels cellular mechanisms to repair damaged DNA bringing cell back to normal
3) Impede proliferation or duplication of cells with DNA damage
4) protect the DNA against further damage
5) Phytochemicals inhibit spread of cancerous cells
Cruciferous Veggies are particularly good
Veggies high in Carotenoids help with the eyes and protects blood vessels
Shaking up the Food Pyramid
This informaton is based on a chart in "The China Study".
The plant portion is based on equal parts of tomato, spinach, lima beans, peas, & potatoes.
The animal portion is based on equal parts of beef, pork, chicken, & whole milk.
Which food has more protein, brocolli or steak?
Steak has only 6.4 grams of protein per 100 calories and broccoli has 11.1 grams, almost twice as much.
The secret to extreme longevity - Raw Green Leafy veggies
Kahn HA, Phillips RL, Snowdon DA, Choi W. Association between reported diet and all-cause mortality: twenty one year followup on 27,530 adult Seventh Day Adventists. Am J Epid. 1984; 119(5): 775-87.
Green leafy veggies such as kale, collards, swiss chard and spinach are some of the most nutrient dense of all foods. And on average, these greens are around 25% protein by calories (not weight).
In a review of 206 human population studies, raw vegetable consumption showed the strongest protective effect agains cancer of ANY food.
Steinmetz KA, Potter JD. Vegetables, fruit and cancer prevention: a review. J Am Diet Assoc. 1996;96:1027-39.
Eat TWO Huge organic salads a day! And use non-fattening dressing. Add seeds for fat.
Tape it to your refrigerator door
Do listen to the USDA and the four basic lobby groups. The food pyramid is a pyramid scheme designed to only benefit those at the top.The food pyramids will turn you into a mummy.
Note the chart below on caloric density and you can see why weighing food is futile. There are no WEIGHT receptors in the stomach, only biochemical and stretch (volume) receptors. If weight were important (and the stomach sensed weight), than losing weight would be easily, just drink more water. One pint 16oz (2 glasses) of water weighs about a pound.
The USDA and Michelle Obama team up to launch a new nutritional diagram. Obama says 'My Plate' should help Americans visualize what they need to eat better than the food pyramid did. Myplate is better than the food pyramid, but still allows for too much refined and processed foods, and too much meat and dairy. And again the visualization is still on amount/volume, not calories.
The plant portion is based on equal parts of tomato, spinach, lima beans, peas, & potatoes.
The animal portion is based on equal parts of beef, pork, chicken, & whole milk.
Which food has more protein, brocolli or steak?
Steak has only 6.4 grams of protein per 100 calories and broccoli has 11.1 grams, almost twice as much.
The secret to extreme longevity - Raw Green Leafy veggies
Kahn HA, Phillips RL, Snowdon DA, Choi W. Association between reported diet and all-cause mortality: twenty one year followup on 27,530 adult Seventh Day Adventists. Am J Epid. 1984; 119(5): 775-87.
Green leafy veggies such as kale, collards, swiss chard and spinach are some of the most nutrient dense of all foods. And on average, these greens are around 25% protein by calories (not weight).
In a review of 206 human population studies, raw vegetable consumption showed the strongest protective effect agains cancer of ANY food.
Steinmetz KA, Potter JD. Vegetables, fruit and cancer prevention: a review. J Am Diet Assoc. 1996;96:1027-39.
Eat TWO Huge organic salads a day! And use non-fattening dressing. Add seeds for fat.
Tape it to your refrigerator door
Do listen to the USDA and the four basic lobby groups. The food pyramid is a pyramid scheme designed to only benefit those at the top.The food pyramids will turn you into a mummy.
Note the chart below on caloric density and you can see why weighing food is futile. There are no WEIGHT receptors in the stomach, only biochemical and stretch (volume) receptors. If weight were important (and the stomach sensed weight), than losing weight would be easily, just drink more water. One pint 16oz (2 glasses) of water weighs about a pound.
The USDA and Michelle Obama team up to launch a new nutritional diagram. Obama says 'My Plate' should help Americans visualize what they need to eat better than the food pyramid did. Myplate is better than the food pyramid, but still allows for too much refined and processed foods, and too much meat and dairy. And again the visualization is still on amount/volume, not calories.
Most Important Health Study Ever?
1974 Chinese Choa in Lia hoptialized bladder cancer
Initiated Largest and
650,000 researchers 1973-1975 analyzed cancer in.
180,000,000 people analyzed
Atlas of cancer mortality in China
Difference Cancers clustered in certain hot spots
367 diet related variables
65 counties scattered across China in rural counties.
6500 people in chosen counties
1983 - Analyzed vast amount of information collected. Took Years.
1990 - Published China
367 Variables
8000-9000 correlations between diet and disease
Hundreds of details tables and charts
Plant food based diet ALWAYS associated with lower mortality of cancer and heart
New York Times called it - The Most Comprehensive Large Study ever undertaken of the relationship between diet and the risk of disease.
Summary: What is The China Study? It’s the largest comprehensive study of human nutrition ever conducted. It was launched via a partnership between Cornell University, Oxford University, and the Chinese Academy of Preventative Medicine. The groundbreaking results from the study (and other influential nutrition research) recommend the best diet for long-term health.
1. American health statistics are scary. You may feel fit as a fiddle, but the country is unwell. Almost a third of adults over 20 are obese; one out of thirteen people have diabetes; and heart disease kills one out of every three Americans. We also pay more for our health care than any other country, and we don’t have better health to show for it.
2. Animal protein promotes the growth of cancer. The book author T. Colin Campbell, PhD., grew up on a dairy farm, so he regularly enjoyed a wholesome glass of milk. Not anymore. In multiple, peer-reviewed animal studies, researchers discovered that they could actually turn the growth of cancer cells on and off by raising and lowering doses of casein, the main protein found in cow’s milk.
3. Pesticides are gross, but none switch on cancer like poor nutrition. The food you eat affects the way your cells interact with carcinogens, making them more or less dangerous. “The results of these, and many other studies, showed nutrition to be far more important in controlling cancer promotion than the dose of the initiating carcinogen.”
4. The study findings are bulletproof. After years of controversial lab results on animals, the researchers had to see how they played out in humans. The study they created included 367 variables, 65 counties in China, and 6,500 adults (who completed questionnaires, blood tests, etc.). “When we were done, we had more than 8,000 statistically significant associations between lifestyle, diet, and disease variables.” In other words, there’s no arguing with the findings, Meat Council of America. Sorry.
5. The results are simple: Eat plants for health. “People who ate the most animal-based foods got the most chronic disease. People who ate the most plant-based foods were the healthiest.”
6. Heart disease can be reversed through nutrition. Caldwell B. Esselstyn, Jr., M.D., a physician and researcher at the best cardiac center in the country, The Cleveland Clinic, treated 18 patients with established coronary disease with a whole foods, plant-based diet. Not only did the intervention stop the progression of the disease, but 70 percent of the patients saw an opening of their clogged arteries. Dr. Dean Ornish, a graduate of Harvard Medical School, completed a similar study with consistent results.
7. Carbs are not the enemy. Highly-processed, refined carbohydrates are bad for you. But plant foods are full of healthy carbs. Research shows that diets like the Atkins or South Beach can actually cause dangerous side effects. While they may result in short-term weight loss, you’ll be sacrificing long-term health.
8. Plants are powerful. It’s not just cancer and heart disease that respond to a whole foods, plant-based diet. It may also help protect you from diabetes, obesity, autoimmune diseases, bone, kidney, eye, and brain diseases.
9. You don’t have to tailor your diet for specific health benefits. Eating healthy can seem segmented—broccoli will prevent breast cancer, carrots are good for eyes, did you get enough vitamin C today? “Nutrition that is truly beneficial for one chronic disease will support health across the board.”
10. Plants do it better. “There are virtually no nutrients in animal-based foods that are not better provided by plants.” Protein (YES, PROTEIN!), fiber, vitamins, minerals—you name it, they’ve got it, and the health benefits.
All animal products are low (or completely lacking) in the nutrients that protect us from cancer, heart disease, stroke and diabetes - fiber, antioxidants, phytochemicals, folate, vitamin E, and plant proteins.
AND they are RICH in substances that scientific investigations have shown to be associated with cancer and heart attacks - saturated fat, cholesterol, and aracchidonic acid (fuhrman 85 - long list of studies).
Diets rich in animal products are also associated with high blood levels of the hormone IGF - 1, which is a known risk factor for several types of cancer.
And it didn't seem to matter too much if it was low fat meat, dark or white meat or beef or chicken. Regarding cholesterol, you may be shocked to know that there is no advantage to eating lean white instead of lean red/dark meat.
In fact in some ways chicked (especially grilled chicken) can be as bad or worse than beef.
Chicken has about the same amount of cholesterol as beef and an even higher amount of cancer causing HCAs (Heterocyclic Amines) are found in grilled chicken compared to meat.
Animal foods also speed up pubescence which is a known marker for life extension in ALL animals
The Effect of Dietary Protein on Carcinogeneis of Aflatoxin
20% casein turned on cancer
5% turned it off
T colin campbell was finding animal protein turns on cancer
Initiated Largest and
650,000 researchers 1973-1975 analyzed cancer in.
180,000,000 people analyzed
Atlas of cancer mortality in China
Difference Cancers clustered in certain hot spots
367 diet related variables
65 counties scattered across China in rural counties.
6500 people in chosen counties
1983 - Analyzed vast amount of information collected. Took Years.
1990 - Published China
367 Variables
8000-9000 correlations between diet and disease
Hundreds of details tables and charts
Plant food based diet ALWAYS associated with lower mortality of cancer and heart
New York Times called it - The Most Comprehensive Large Study ever undertaken of the relationship between diet and the risk of disease.
Summary: What is The China Study? It’s the largest comprehensive study of human nutrition ever conducted. It was launched via a partnership between Cornell University, Oxford University, and the Chinese Academy of Preventative Medicine. The groundbreaking results from the study (and other influential nutrition research) recommend the best diet for long-term health.
1. American health statistics are scary. You may feel fit as a fiddle, but the country is unwell. Almost a third of adults over 20 are obese; one out of thirteen people have diabetes; and heart disease kills one out of every three Americans. We also pay more for our health care than any other country, and we don’t have better health to show for it.
2. Animal protein promotes the growth of cancer. The book author T. Colin Campbell, PhD., grew up on a dairy farm, so he regularly enjoyed a wholesome glass of milk. Not anymore. In multiple, peer-reviewed animal studies, researchers discovered that they could actually turn the growth of cancer cells on and off by raising and lowering doses of casein, the main protein found in cow’s milk.
3. Pesticides are gross, but none switch on cancer like poor nutrition. The food you eat affects the way your cells interact with carcinogens, making them more or less dangerous. “The results of these, and many other studies, showed nutrition to be far more important in controlling cancer promotion than the dose of the initiating carcinogen.”
4. The study findings are bulletproof. After years of controversial lab results on animals, the researchers had to see how they played out in humans. The study they created included 367 variables, 65 counties in China, and 6,500 adults (who completed questionnaires, blood tests, etc.). “When we were done, we had more than 8,000 statistically significant associations between lifestyle, diet, and disease variables.” In other words, there’s no arguing with the findings, Meat Council of America. Sorry.
5. The results are simple: Eat plants for health. “People who ate the most animal-based foods got the most chronic disease. People who ate the most plant-based foods were the healthiest.”
6. Heart disease can be reversed through nutrition. Caldwell B. Esselstyn, Jr., M.D., a physician and researcher at the best cardiac center in the country, The Cleveland Clinic, treated 18 patients with established coronary disease with a whole foods, plant-based diet. Not only did the intervention stop the progression of the disease, but 70 percent of the patients saw an opening of their clogged arteries. Dr. Dean Ornish, a graduate of Harvard Medical School, completed a similar study with consistent results.
7. Carbs are not the enemy. Highly-processed, refined carbohydrates are bad for you. But plant foods are full of healthy carbs. Research shows that diets like the Atkins or South Beach can actually cause dangerous side effects. While they may result in short-term weight loss, you’ll be sacrificing long-term health.
8. Plants are powerful. It’s not just cancer and heart disease that respond to a whole foods, plant-based diet. It may also help protect you from diabetes, obesity, autoimmune diseases, bone, kidney, eye, and brain diseases.
9. You don’t have to tailor your diet for specific health benefits. Eating healthy can seem segmented—broccoli will prevent breast cancer, carrots are good for eyes, did you get enough vitamin C today? “Nutrition that is truly beneficial for one chronic disease will support health across the board.”
10. Plants do it better. “There are virtually no nutrients in animal-based foods that are not better provided by plants.” Protein (YES, PROTEIN!), fiber, vitamins, minerals—you name it, they’ve got it, and the health benefits.
All animal products are low (or completely lacking) in the nutrients that protect us from cancer, heart disease, stroke and diabetes - fiber, antioxidants, phytochemicals, folate, vitamin E, and plant proteins.
AND they are RICH in substances that scientific investigations have shown to be associated with cancer and heart attacks - saturated fat, cholesterol, and aracchidonic acid (fuhrman 85 - long list of studies).
Diets rich in animal products are also associated with high blood levels of the hormone IGF - 1, which is a known risk factor for several types of cancer.
And it didn't seem to matter too much if it was low fat meat, dark or white meat or beef or chicken. Regarding cholesterol, you may be shocked to know that there is no advantage to eating lean white instead of lean red/dark meat.
In fact in some ways chicked (especially grilled chicken) can be as bad or worse than beef.
Chicken has about the same amount of cholesterol as beef and an even higher amount of cancer causing HCAs (Heterocyclic Amines) are found in grilled chicken compared to meat.
Animal foods also speed up pubescence which is a known marker for life extension in ALL animals
The Effect of Dietary Protein on Carcinogeneis of Aflatoxin
20% casein turned on cancer
5% turned it off
T colin campbell was finding animal protein turns on cancer
Chart of Lifespan vs Sexual Maturity for Animals
Focus on what we DO EAT on not what we avoid
Based on exhaustive research from around the world, your diet should be ideally at least 80-90% calories from unprocessed and unrefined plant foods.
This is more important than vegan/vegetarian or any other dietary scheme telling you what NOT to eat.
Focus on the positive foods you should eat and try to follow the 80-20 rule. Just remember its 80-20 based on CALORIES not weight!
This is more important than vegan/vegetarian or any other dietary scheme telling you what NOT to eat.
Focus on the positive foods you should eat and try to follow the 80-20 rule. Just remember its 80-20 based on CALORIES not weight!
#1 Protein Myth - We need to get our Protein from Meat
Protein, one of the first nutrients discovered.
People think they need meat for protein.
500,000 Americans get bypass surgery, costing $100,000 = $50,000,000
Nobody ends up in an emergency room in the U.S. for a protein deficiency. Its the opposite, we get WAY TOO MUCH PROTEIN!
--
The high versus low-protein controversy is more an issue of fear and confusion than fact.
The high-protein approach to nutrition was initially based on nineteenth century German research that asserted people need a minimum of 120 grams of protein per day. This high protein thinking lingers today, even though the requirement is now considered by conventional nutritionists to be 60-90 grams of protein each day. But expert research around the world suggests that the real protein requirement is closer to 25-35 grams, and less if the protein we eat comes from live foods. It is also interesting to note that the average protein concentration in mother’s milk is just 1.4 percent, sufficient to supply the human organism with all the essential amino acids and protein needed during the period of most rapid growth and brain development. Apes, considerably stronger that humans, live on a fruitarian diet that averages between 0.2 and 2.2 percent protein, equivalent to the protein concentration in human breast milk. These facts lead one to question: Just how much protein do we really need?
--
The body needs less protein than you think. According to the World Health Organization (WHO), the average 150 pound male needs ONLY 22.5 grams of protein a day based on a 2000 calorie diet., which means we only need anbout 4.5% of our calories from protein (even pregnant women only need 6% according to the WHO).
And the U.S. Food and Nutrition Board recommends 6% which has a built in safety margin.
Most Americans get over 20% of there calories from protein... WAY TO MUCH!!!
We dont need protein supplements, we need LESS PROTEIN.
Plant protein better animals protein and not carcinogenic.
A whole food plant based diet gives you ALL the protein you need.
AND, you get ALL the protein you need in plant foods and you DONT need crazy combinations.
We have been told we need our protein from meat since a young age. We have been told that foods are good for us if they help us grow bigger and faster.
But perhaps an increased rate of growth IS NOT a good thing as indicated by the correlation of lifespan and sexual maturity in different species of animals.
Ross MH, Lustbader E, Bras G. Dietary practices and growth responses as predictors of longevity. Nature. 1976;262(5569):548-53.
Also applies to human studies: an unnaturally rapid growth and premature puberty are risk factors for cancers and other diseases later in life. And that is cancer in general, not just breast and prostate cancer.
Comments in: Gunnell DJ, Smith GD, Holly JM, Frankel S. Leg length and risk of cancer in the Boyd Orr cohort. BMJ. 1998: 317(7169): 1950-51
Story of teaching elementary school kids and early development...Meat and dairy Hormones.
Excluding malnutrition and serious disease, the slower we grow and mature, the longer we live.
Today, the link between animals products and many different diseases is as strongly supported in the scientific literature as the link between cigarette smoking and lung cancer.
For example, subjects who ate meat, including poultry and fish, were found to be twice as likely to develop dementia as their vegetarian counterparts in a study.
Old habits die hard; Most Americans still cling to what they were taught as children. There are very few subjects that are more distorted in modern culture than that of protein.
We do need protein but not as much as you think. Mother breast milk is designed for the largest growth spurt in our lifecycle and is only about 3% protein.
MYTH 2 - Plant Proteins are not complete proteins --- WRONG!
Plants supply ALL the essential and nonessential amino acids. All of them. By eating a well rounded plant based diet you never need to worry about protein.
Also it is unnecessary to combine foods to achieve protein completeness at each meal. The body stores and releases the amino acids needed over a twenty four hour period. About 1/6 our our protein utilization comes from recycling our own body tissue. This evens out any variation from meal to meal.
Only a vegetarian diet revolving around white bread and other processed foods is potentially incomplete.
Unfortunately, the protein combination myth continues to be perpetuated by any number of respected organizations.
But the American Dietetic Association DOES get it right in a statement which they say, "Plant sources of protein alone can provide adequate amounts of the essential and non-essential amino, assuming that the dietary protein sources from plants are reasonably varied and that caloric intake is sufficient to meet energy needs. Whole grains, legumes, vegetables, seeds, and nuts all contain essential and non-essential amino acids."
Which has more protein - oatmeal, ham or a tomato?
The answer is they all have the same amount PER CALORIE (because that is what matters).
The difference is the tomato and the oatmeal are packaged with fiber and other diseease fighting nutrients, and the ham is packaged with cholesterol and saturated fat.
Only animals protein has all the essential amino acids - FALSE
Animal Protein is superior to plant protein - FALSE
Plant protein must be mixed and matched in some complicated way to get all the esential aminos - FALSE
Look at the muscle in rhinos, hippos, gorillas, giraffes, and elephants that became big by eating only vegetables.
Even lions aminos come from green grass that the zebras and gazelle ate - green grass made the LION!
Nitrogen balance studies made scientific how much protein we actually need, not SUGGESTED amounts based on someones opinion. We may need as little as 2.5% of our calories from protein. Certainly no more than 10% is needed, and eating a diet in fresh fruits, veggies, beans, whole grains, etc will easily provide over 10%.
And those biological value tables listing eggs at 100 are outdated charts with no correlation with what humans need.... rats, birds and certain other animals may benefit from the high requirements of methionine and cysteine needed for fur and feathers, but that does not apply to us.
As far as athletes go, eating more calories yields more protein ... SIMPLE.
Your protein needs increase in direct proportion to your increased caloric demands and your increased appetite. You automatically get enough.
Same is true with pregancy.
Key point, make sure your diet is from whole plant foods.
People think they need meat for protein.
500,000 Americans get bypass surgery, costing $100,000 = $50,000,000
Nobody ends up in an emergency room in the U.S. for a protein deficiency. Its the opposite, we get WAY TOO MUCH PROTEIN!
--
The high versus low-protein controversy is more an issue of fear and confusion than fact.
The high-protein approach to nutrition was initially based on nineteenth century German research that asserted people need a minimum of 120 grams of protein per day. This high protein thinking lingers today, even though the requirement is now considered by conventional nutritionists to be 60-90 grams of protein each day. But expert research around the world suggests that the real protein requirement is closer to 25-35 grams, and less if the protein we eat comes from live foods. It is also interesting to note that the average protein concentration in mother’s milk is just 1.4 percent, sufficient to supply the human organism with all the essential amino acids and protein needed during the period of most rapid growth and brain development. Apes, considerably stronger that humans, live on a fruitarian diet that averages between 0.2 and 2.2 percent protein, equivalent to the protein concentration in human breast milk. These facts lead one to question: Just how much protein do we really need?
--
The body needs less protein than you think. According to the World Health Organization (WHO), the average 150 pound male needs ONLY 22.5 grams of protein a day based on a 2000 calorie diet., which means we only need anbout 4.5% of our calories from protein (even pregnant women only need 6% according to the WHO).
And the U.S. Food and Nutrition Board recommends 6% which has a built in safety margin.
Most Americans get over 20% of there calories from protein... WAY TO MUCH!!!
We dont need protein supplements, we need LESS PROTEIN.
Plant protein better animals protein and not carcinogenic.
A whole food plant based diet gives you ALL the protein you need.
AND, you get ALL the protein you need in plant foods and you DONT need crazy combinations.
We have been told we need our protein from meat since a young age. We have been told that foods are good for us if they help us grow bigger and faster.
But perhaps an increased rate of growth IS NOT a good thing as indicated by the correlation of lifespan and sexual maturity in different species of animals.
Ross MH, Lustbader E, Bras G. Dietary practices and growth responses as predictors of longevity. Nature. 1976;262(5569):548-53.
Also applies to human studies: an unnaturally rapid growth and premature puberty are risk factors for cancers and other diseases later in life. And that is cancer in general, not just breast and prostate cancer.
Comments in: Gunnell DJ, Smith GD, Holly JM, Frankel S. Leg length and risk of cancer in the Boyd Orr cohort. BMJ. 1998: 317(7169): 1950-51
Story of teaching elementary school kids and early development...Meat and dairy Hormones.
Excluding malnutrition and serious disease, the slower we grow and mature, the longer we live.
Today, the link between animals products and many different diseases is as strongly supported in the scientific literature as the link between cigarette smoking and lung cancer.
For example, subjects who ate meat, including poultry and fish, were found to be twice as likely to develop dementia as their vegetarian counterparts in a study.
Old habits die hard; Most Americans still cling to what they were taught as children. There are very few subjects that are more distorted in modern culture than that of protein.
We do need protein but not as much as you think. Mother breast milk is designed for the largest growth spurt in our lifecycle and is only about 3% protein.
MYTH 2 - Plant Proteins are not complete proteins --- WRONG!
Plants supply ALL the essential and nonessential amino acids. All of them. By eating a well rounded plant based diet you never need to worry about protein.
Also it is unnecessary to combine foods to achieve protein completeness at each meal. The body stores and releases the amino acids needed over a twenty four hour period. About 1/6 our our protein utilization comes from recycling our own body tissue. This evens out any variation from meal to meal.
Only a vegetarian diet revolving around white bread and other processed foods is potentially incomplete.
Unfortunately, the protein combination myth continues to be perpetuated by any number of respected organizations.
But the American Dietetic Association DOES get it right in a statement which they say, "Plant sources of protein alone can provide adequate amounts of the essential and non-essential amino, assuming that the dietary protein sources from plants are reasonably varied and that caloric intake is sufficient to meet energy needs. Whole grains, legumes, vegetables, seeds, and nuts all contain essential and non-essential amino acids."
Which has more protein - oatmeal, ham or a tomato?
The answer is they all have the same amount PER CALORIE (because that is what matters).
The difference is the tomato and the oatmeal are packaged with fiber and other diseease fighting nutrients, and the ham is packaged with cholesterol and saturated fat.
Only animals protein has all the essential amino acids - FALSE
Animal Protein is superior to plant protein - FALSE
Plant protein must be mixed and matched in some complicated way to get all the esential aminos - FALSE
Look at the muscle in rhinos, hippos, gorillas, giraffes, and elephants that became big by eating only vegetables.
Even lions aminos come from green grass that the zebras and gazelle ate - green grass made the LION!
Nitrogen balance studies made scientific how much protein we actually need, not SUGGESTED amounts based on someones opinion. We may need as little as 2.5% of our calories from protein. Certainly no more than 10% is needed, and eating a diet in fresh fruits, veggies, beans, whole grains, etc will easily provide over 10%.
And those biological value tables listing eggs at 100 are outdated charts with no correlation with what humans need.... rats, birds and certain other animals may benefit from the high requirements of methionine and cysteine needed for fur and feathers, but that does not apply to us.
As far as athletes go, eating more calories yields more protein ... SIMPLE.
Your protein needs increase in direct proportion to your increased caloric demands and your increased appetite. You automatically get enough.
Same is true with pregancy.
Key point, make sure your diet is from whole plant foods.
Famous Vegetarian Athletes
MYTH - Competitive Athletes Need animal foods to compete.
All the pro athletes below are vegetarian or vegan.
Joe Namath (upper right)
The legendary quarterback Joe Namath is probably the most famous vegetarian football player. Inducted into the NFL Hall of Fame in 1985, he was also one of the best players, period. In his words, "I have been a vegetarian for a few years. Fred Dryer of the Rams has been one for 10 years. It shows you don't need meat to play football." Namath serves as a role model for aspiring gridironers everywhere.
Martina Navratilova (upper middle)
The Czech-born legend Martina Navratilova is one of the greatest tennis players of the 20th century. She won 18 Grand Slam singles titles and 31 doubles titles — a record she still holds today. A vegetarian for most of her career, she's a vocal PETA supporter — though recent reports find her occasionally venturing into fish meals.
Carl Lewis
World famous track star Carl Lewis wasn't always a vegetarian. But he eventually went even further: he adopted a vegan diet to prepare for the World Championships in 1991, where he says he ran the best meet of his life. And he wasn't the only one who held that opinion. After seeing the results of his race, Track & Field magazine remarked, "It had become hard to argue that he is not the greatest athlete ever to set foot on track or field." He won ABC's Wide World of Sports Athlete of the Year in 1991 as a result. Carl Lewis earned a total of 10 Olympic medals over his career, nine of them gold.
Tony Gonzalez
Recently retired superstar tight end for the Atlanta Falcons, Tony Gonzales isn't necessarily a strict vegetarian. He holds NFL records for most single season receptions and most touchdowns by a tight end, and most career receptions and reception yards by a tight end. And he did it during various experiments with veganism and cutting red meat out of his diet entirely. Though he eventually decided to eat chicken and fish, he still gets kudos here for giving veg a go.
His teammates once named him China Study after T Colin Campbells book, which Gonzalez studied before changing.
Prince Fielder
One of the youngest vegetarian champs on our list, Prince Fielder is the first baseman for the Detroit Tigers. He has been a strict vegetarian since early 2008 — and hasn't looked back since. His father was also a baseball player in the MLB, and they're the only father-son duo to each have scored more than 50 home runs in their careers.
Robert Parish
One of the greatest NBA basketball players in history, vegetarian Robert Parish played center for the Boston Celtics alongside Larry Bird. He was inducted into the Basketball Hall of Fame in 2003. Measuring more than 7 feet tall, he was an imposing force on the court, yet was renowned for his versatility as well — and his high release jump shot was legendary.
Other notable vegetarian athletes are Dave Scott (triathlete), Billy Jean King, and Tony LaRussa.
All the pro athletes below are vegetarian or vegan.
Joe Namath (upper right)
The legendary quarterback Joe Namath is probably the most famous vegetarian football player. Inducted into the NFL Hall of Fame in 1985, he was also one of the best players, period. In his words, "I have been a vegetarian for a few years. Fred Dryer of the Rams has been one for 10 years. It shows you don't need meat to play football." Namath serves as a role model for aspiring gridironers everywhere.
Martina Navratilova (upper middle)
The Czech-born legend Martina Navratilova is one of the greatest tennis players of the 20th century. She won 18 Grand Slam singles titles and 31 doubles titles — a record she still holds today. A vegetarian for most of her career, she's a vocal PETA supporter — though recent reports find her occasionally venturing into fish meals.
Carl Lewis
World famous track star Carl Lewis wasn't always a vegetarian. But he eventually went even further: he adopted a vegan diet to prepare for the World Championships in 1991, where he says he ran the best meet of his life. And he wasn't the only one who held that opinion. After seeing the results of his race, Track & Field magazine remarked, "It had become hard to argue that he is not the greatest athlete ever to set foot on track or field." He won ABC's Wide World of Sports Athlete of the Year in 1991 as a result. Carl Lewis earned a total of 10 Olympic medals over his career, nine of them gold.
Tony Gonzalez
Recently retired superstar tight end for the Atlanta Falcons, Tony Gonzales isn't necessarily a strict vegetarian. He holds NFL records for most single season receptions and most touchdowns by a tight end, and most career receptions and reception yards by a tight end. And he did it during various experiments with veganism and cutting red meat out of his diet entirely. Though he eventually decided to eat chicken and fish, he still gets kudos here for giving veg a go.
His teammates once named him China Study after T Colin Campbells book, which Gonzalez studied before changing.
Prince Fielder
One of the youngest vegetarian champs on our list, Prince Fielder is the first baseman for the Detroit Tigers. He has been a strict vegetarian since early 2008 — and hasn't looked back since. His father was also a baseball player in the MLB, and they're the only father-son duo to each have scored more than 50 home runs in their careers.
Robert Parish
One of the greatest NBA basketball players in history, vegetarian Robert Parish played center for the Boston Celtics alongside Larry Bird. He was inducted into the Basketball Hall of Fame in 2003. Measuring more than 7 feet tall, he was an imposing force on the court, yet was renowned for his versatility as well — and his high release jump shot was legendary.
Other notable vegetarian athletes are Dave Scott (triathlete), Billy Jean King, and Tony LaRussa.
Calcium Myth - We Dont need Milk for Calcium
Percent fat myth. Just because a food claims to be 98% fat free, doesn't mean it is calorically.
This is a COMMON trick with meat and dairy products, whereby the WEIGHT is used to determine the overall fat.
Consider 2% milk and whole milk. 2% Milk is 2% fat BY weight but a whopping 35% fat by calories. Whole milk is about 3.5% fat by weight and almost 50% fat by calories...HOLY COW!! Milk a DOESNT DO the BODY GOOD
Why all the deception and slight of hand?
Simple: Our government spends over $20 billion on price supports that benefit the meat and dairy industry. This money is given to farmers to artificially reduce the cost of crops used to feed cows, thereby helping to reduce the prices we pay for dairy foods, fowl and meat. Fruits and vegetables grown primarily for human consumption are specifically EXCLUDED from the USDA price supports! Out of pocket, we pay billions of our tax dollars to support the production of expensive, disease-causing foods. Then out of our OTHER pocket we pay medical bills that are too high because our overweight population consumes too much meat and dairy (and other processed foods).
The Nurse's Health Study which included 121,701 women ages 30-55 at enrollment in 1976 did NOT support the hypothesis that the consumption of milk protects agains hip or forearm fractures. In FACT, those who had 3 or more servings a day had a slightly higher rate of fractures.
A Harvard Health Study found that the consumption of milk and other dairy products does not protect against the osteoporosis. In fact, those in the study who drank three or more servings of milk a day actually had a higher rate of fractures than those who drank little or no milk (American Journal of Public Health, Vol. 87 (1997), pp. 992-997).
Osteoporosis is more about calcium balance (namely losing calcium in the urine) than just simply gettting more calcium. Consider that you ingest 1000 mg of calcium from milk, yet you LOSE 1200 mg through the urine. That would put you at a net -200 mg.
Epidemiologic studies have linked osteoporosis not to low calcium intake, but to various nutritional factors that cause us to LOSE calcium in our urine.
Study done by Harvard showed that countries with the highest dairy consumption had the great chance of hip fractures. Higher dairy consumption = higher rates of osteoporosis, the OPPOSITE of what the dairy industry tries to teach.
Reason: Animal protein creates acid like condition called metabolic acidosis.
To combat this condition, the body uses the calcium in our bones to neutralize the acid. Calcium is perhaps the most alkalizing mineral.
As the fat is taken out, higher protein lower fat… Prostate cancer relationship is as strong as cigarette smoking and lung cancer.
Cows milk is the most perfect food…. for calves!
USDA - Military and Schools
Government contracts going to meat and
USDA is a farmers advocacy organization - Tell people what to eat based on what their constituents need. Policies favor industry.
National Academy of Sciences - Scientists participate. Corportate money supports activities.
This is a COMMON trick with meat and dairy products, whereby the WEIGHT is used to determine the overall fat.
Consider 2% milk and whole milk. 2% Milk is 2% fat BY weight but a whopping 35% fat by calories. Whole milk is about 3.5% fat by weight and almost 50% fat by calories...HOLY COW!! Milk a DOESNT DO the BODY GOOD
Why all the deception and slight of hand?
Simple: Our government spends over $20 billion on price supports that benefit the meat and dairy industry. This money is given to farmers to artificially reduce the cost of crops used to feed cows, thereby helping to reduce the prices we pay for dairy foods, fowl and meat. Fruits and vegetables grown primarily for human consumption are specifically EXCLUDED from the USDA price supports! Out of pocket, we pay billions of our tax dollars to support the production of expensive, disease-causing foods. Then out of our OTHER pocket we pay medical bills that are too high because our overweight population consumes too much meat and dairy (and other processed foods).
The Nurse's Health Study which included 121,701 women ages 30-55 at enrollment in 1976 did NOT support the hypothesis that the consumption of milk protects agains hip or forearm fractures. In FACT, those who had 3 or more servings a day had a slightly higher rate of fractures.
A Harvard Health Study found that the consumption of milk and other dairy products does not protect against the osteoporosis. In fact, those in the study who drank three or more servings of milk a day actually had a higher rate of fractures than those who drank little or no milk (American Journal of Public Health, Vol. 87 (1997), pp. 992-997).
Osteoporosis is more about calcium balance (namely losing calcium in the urine) than just simply gettting more calcium. Consider that you ingest 1000 mg of calcium from milk, yet you LOSE 1200 mg through the urine. That would put you at a net -200 mg.
Epidemiologic studies have linked osteoporosis not to low calcium intake, but to various nutritional factors that cause us to LOSE calcium in our urine.
- Animals Protein
- Salt
- Caffeine
- Refined Sugar
- Alcohol
- Nicotine
- Aluminum containing antacids
- Drugs such as antibiotics, steroids, thyroid hormones
Study done by Harvard showed that countries with the highest dairy consumption had the great chance of hip fractures. Higher dairy consumption = higher rates of osteoporosis, the OPPOSITE of what the dairy industry tries to teach.
Reason: Animal protein creates acid like condition called metabolic acidosis.
To combat this condition, the body uses the calcium in our bones to neutralize the acid. Calcium is perhaps the most alkalizing mineral.
As the fat is taken out, higher protein lower fat… Prostate cancer relationship is as strong as cigarette smoking and lung cancer.
Cows milk is the most perfect food…. for calves!
USDA - Military and Schools
Government contracts going to meat and
USDA is a farmers advocacy organization - Tell people what to eat based on what their constituents need. Policies favor industry.
National Academy of Sciences - Scientists participate. Corportate money supports activities.
In the early 1990s, researchers found that worldwide hip fracture rates—presumably an indicator of bone health—varied depending on average protein intake in a country. The more protein, and especially the more animal protein a population consumed, the higher the rate of hip fractures in that country.
http://aje.oxfordjournals.org/content/143/5/472.full.pdf
Sellmeyer, Deborah, et. al. “A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women”
http://www.ajcn.org/content/73/1/118.full
Abelow, Benjamin, et. al. “Cross-Cultural Association Between Dietary Animal Protein and Hip Fracture: A Hypothesis”
http://www.vivalis.si/literatura/4a95.pdf
http://aje.oxfordjournals.org/content/143/5/472.full.pdf
Sellmeyer, Deborah, et. al. “A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women”
http://www.ajcn.org/content/73/1/118.full
Abelow, Benjamin, et. al. “Cross-Cultural Association Between Dietary Animal Protein and Hip Fracture: A Hypothesis”
http://www.vivalis.si/literatura/4a95.pdf
Thirteen Lucky Reasons Why You Should Ditch Dairy
13. There have never been more – or better – dairy alternatives. I became vegan almost 20 years ago. Our alternatives for non-dairy milks were: bad-tasting soy milk and bad-tasting rice milk. That was it. Vegan cheeses? Forget it! Vegan ice creams? Uh, if you want to call a rice-based icy concoction with a weird oily aftertaste ‘ice cream’, I guess it counts – I just never ate it. And, that was a big deal for this ice-cream loving vegan! Now? You are spoiled, people! Have a look at just some of the dairy-free options available:
Milks: Coconut milks, Almond Milks, Rice Milks, Soy milks (always organic, please), Hemp, Flax, Oat, and blends likeAlmond-Coconut. Really – there isn’t ONE option in all of these that is at least as good as – or better than – cow milk?
Also Nut and Cashew Cheeses, and Gourmet nut based ice creams
12. Cancer Prevention. Prostate, breast, and ovarian cancers have been linked to dairy consumption. And, if you’ve read The China Study, you’re aware of the link between casein (the main protein in milk) and cancer. If not, READ it! Dr. T. Colin Campbell, professor emeritus of nutritional biochemistry at Cornell University and author of The China Study, says casein is one of the most significant cancer promoters ever discovered. Think about how often children are pushed to eat milk, yogurt, and cheese. Childhood diets rich in dairy products are associated with cancer in adulthood. Dairy boosts the amount of IGF-1 in the blood which stimulates both normal and cancer cells to grow.
The Effect of Dietary Protein on Carcinogeneis of Aflatoxin
20% casein turned on cancer
5% turned it off
T colin campbell was finding animal protein turns on cancer
11. Cheese is addictive. That’s why it’s so darn hard to stop eating the stuff. But, as you’ll learn in Julieanna’s brief video (and through this list), it’s best to kick the cheese (and dairy) habit.
10. Osteoporosis. Seems counterintuitive. We’re supposed to drink milk to protect against osteoporosis, right? So why do the countries that guzzle the most dairy have the highest osteoporosis rates? We now know that it’s not just calcium intake, but absorption and loss. When we eat diets high in animal protein (milk included), our bodies become acidic and calcium is drawn from our bones to neutralize that acidic environment – cheese is particularly acidic. Ditch the dairy (and the meat) to help maintain a more alkaline state in your body.
9. Plant-Based Calcium. Last year, the “Healthy Eating Plate” food guide pushed dairy off the plate, based on Harvard’s assessment that high intake can increase the risk of prostate cancer and possibly ovarian cancer, and also suggesting that foods like collards, bok choy, and baked beans are safer choices than dairy for obtaining calcium. Speaking of calcium sources and absorption, did you know that kale contains more calcium per calorie than milk (90 grams per serving) and is also better absorbed by the body than dairy? And that’s just ONE plant food you can eat. Other plant-foods boosting calcium include: beans, nuts like almonds and seeds like sesame, broccoli, collards, whole-grains, and tofu. (And if you think eating leafy greens is hard, I have a leafy-greens post coming up, stay tuned!)
8. Heart Disease. All that cheese and milk (and other dairy products) pack a wallop of cholesterol and saturated fat to one’s diet. A low-fat plant-based diet has been shown not only to prevent heart disease, but also reverse it. And, before you think low-fat dairy is okay, it has been linked not only to increases in allergies, but also type 1 (childhood-onset) diabetes.
7. Constipation. Milk and cheese have no fiber. (Neither does meat.) Dairy is constipating for children. Our children have never been constipated, yet I have heard parents talk about poo problems over and over. And, grownups, if the kiddos get constipated from dairy, you will too (maybe you are right now). There’s no need for laxatives. Eat a plant-based diet (rich in whole foods), and you’ll poop easy. There, I said it.
6. It stinks. Okay, there is nothing scientifically or even ethically sound about this argument. But, have you ever just smelled milk? Put aside the fact that you’ve been drinking it since your wee years. Take a glass and smell it. It has a stink. I guarantee that if you grew up drinking almond or coconut milk and you tasted COW milk, you would immediately say “peeU”! It is what we are conditioned to drink, and cow milk is – well – stinky… and, that’s even before it goes sour.
5. Antibiotics and hormones. The mass production of milk requires cows being stressed to unnatural levels. This stress results in mastitis in the cows, which requires antibiotics, which make their way into the milk in our markets. As well, synthetic hormones such as recombinant bovine growth hormone (rBGH) are commonly used in dairy cows to increase the production of milk. Do you want to drink growth hormones and antibiotics? Do you want your children to? You may bypass this one point by choosing organic milk products – but that doesn’t change the composition of milk… And hormones tell cancer cells to grow.
4. Saturated Fats, Cholesterol, and Hormones. Skim milk is marketed for lower fat content, yet a 2011 Harvard study of 12,829 children showed that the milk sugar in skim milk may make you fatter than whole milk. And, all milk products (as with ALL animal products) contain cholesterol. And, we have been sold the line that “organic” milk is the solution. But as explained in The Complete Idiot’s Guide to Plant-Based Nutrition “just because you pay more for the ‘organic’ label doesn’t mean you’re getting a safe, toin-free product. Milk products are inundated with steroids and hormones (both naturally occurring and production-induced… and microbiological contaminants (think bacteria, viruses, parasites and mycotoxins) can also find their way into your dairy products.”
3. Animal cruelty. Dairy production might be the most offensive and heinous of all animal farming. Baby calves are pulled from their mothers at birth. Mother cows will bellow and search after being separated from their young. While female calves are slaughtered or kept alive to produce milk, male calves are taken, chained in tiny stalls and raised for veal. And, since is unprofitable to keep dairy cows alive once their milk production declines, they are usually killed at 5 to 6 years of age (though their normal life span exceeds 20).
2. Lactose Intolerance. I would guess that if any of us were tested, we would be deemed ‘lactose intolerant’. It is estimated that about 75 percent of the world’s population are ‘lactose intolerant’, and those that aren’t (primarily Caucasians) tolerate milk sugar because of an inherited genetic mutation. That’s because the milk is meant for cows, not people… Studies have also shown a strong association between dairy lactose and ischemic heart disease.
1. It’s COW milk. Again: milk. from. a. cow! Why are we all drinking milk from a cow when we wouldn’t drink the milk from our lactating dog or cat… or milk from a horse, pig, or racoon?!
1. Dairy protein boosts the amount of IGF-1 in the blood. IGF-1 is know to stimulate the growth of both normal AND cancer cells.
90% rule still allows for
Casein Makes GLUE!!
Look at the Cow on Elmers Glue
Making Glue --- Vinegar added simulates
You just DONT need dairy to get Calcium
Bok-choy two cups …………………….. 300 mg
Broccoli, two cups . . . . . . . . . ………… 150 mg
Collard greens, two cups . . . . . . . . . . . . 600 mg
Calcium-fortified orange juice (8 oz) . . 300 mg
Garbanzo beans, one cup . . . . . . . . . . . 150 mg
Kale, two cups . . . . . . . . . . . . ………… 350 mg
Milk one cup ……………………………...300 mg
Orange (one) ……………………………….60 mg
Romaine Lettuce 4 cups…………………150 mg
Sesame seeds ¼ cup…………………….350 mg
Soybeans, one cup . . . . . . . . . . . . . . . . 175 mg
Spinach, two cups…………………………500 mg
Sweet potato, two cups . . . . . . . . . . . . . 150 mg
Tahini (sesame seed paste) two tbsp. . ..300 mg
Tofu one cup………………………………150 mg
Turnip greens, two cups . . . . . . …………500 mg
Many green vegetables have calcium absorption rates over 50% compared to only 32% for milk.
Weaver CM. Choices for achieving dietary calcium with a vegetarian diet. Am J Clin Nutr. 1999;70 (suppl): S543-48
The only reason cows milk is considered such a good source for calcium is that the American diet is centered on animal foods, refined grains, and sugar, all of which are devoid of calcium.
Researchers have found that those who eat the most fruits and vegetables have denser bones (Fuhrman 107).
Scroll Down for Vitamin D and the importance of supplementing with a vegan D3.
Its best To LEAVE MILK BEHIND.
Cheese is even worse... Consider that butter and cheese are the foods with the highest saturated fat content and the major source of our dioxin exposure, cheese is a really bad choice.
Broccoli, two cups . . . . . . . . . ………… 150 mg
Collard greens, two cups . . . . . . . . . . . . 600 mg
Calcium-fortified orange juice (8 oz) . . 300 mg
Garbanzo beans, one cup . . . . . . . . . . . 150 mg
Kale, two cups . . . . . . . . . . . . ………… 350 mg
Milk one cup ……………………………...300 mg
Orange (one) ……………………………….60 mg
Romaine Lettuce 4 cups…………………150 mg
Sesame seeds ¼ cup…………………….350 mg
Soybeans, one cup . . . . . . . . . . . . . . . . 175 mg
Spinach, two cups…………………………500 mg
Sweet potato, two cups . . . . . . . . . . . . . 150 mg
Tahini (sesame seed paste) two tbsp. . ..300 mg
Tofu one cup………………………………150 mg
Turnip greens, two cups . . . . . . …………500 mg
Many green vegetables have calcium absorption rates over 50% compared to only 32% for milk.
Weaver CM. Choices for achieving dietary calcium with a vegetarian diet. Am J Clin Nutr. 1999;70 (suppl): S543-48
The only reason cows milk is considered such a good source for calcium is that the American diet is centered on animal foods, refined grains, and sugar, all of which are devoid of calcium.
Researchers have found that those who eat the most fruits and vegetables have denser bones (Fuhrman 107).
Scroll Down for Vitamin D and the importance of supplementing with a vegan D3.
Its best To LEAVE MILK BEHIND.
Cheese is even worse... Consider that butter and cheese are the foods with the highest saturated fat content and the major source of our dioxin exposure, cheese is a really bad choice.
Counting Carbs is STUPID
MYTH - CARBS MAKE US FAT.
Well some carbs do and others don't. Whole food carbs do not and refined and processed carbs DO. Just be careful not to overdo starchy veggies and even whole grains (diet should be mostly fresh fruits and non starchy veggies.
Whole food carbohydrates are lower in calories, higher in nutrients and fiber.
Our bodies need carbohydrates more than any other substance. Our muscle cells and brains are designed to run on carbohydrates. Carbohydrate rich foods, when consumed in their natural state, are low in calories and high in fiber compares with fatty foods, processed foods, or animal products.
Fat contains 9 calories per gram and proteins and carbs only 4 calories per gram. So when you eat fresh fruits, green vegetable and beans, you can eat more food and still keep your caloric intake relatively low. The high fiber content is another reason you feel satisfied.
For example, one cup of mashed potatoes is only 130 calories. Put just one tablespoon of butter on top and you have added another 100 calories (and little nutrition).
Protein, fat and carbs are called macronutrients. Vitamins and minerals and phytonutrients are called micronutrients.
All plant foods are a mixture of protein, fats and carbs.
Fruits and starchy veggies are primarily carbs but contain fat and protein. Green vegetables are about half protein, quarter carb and a quarter fat. Legumes are about 1/2 carb, quarter fat and quarter protein.
If you eat whole foods you NEVER need to worry about getting enough macronutrients. Plus whole plant foods have a high amount of nutrients per calorie (nutrient density).
Study
When subjects eating foods low in caloric density, such as fruits and vegetables, were compared with those consuming foods richer in calories, those on meal plans with higher caloric concentrations were found to consume twice as many calories per day in order to satisfy their hunger.
Rolls BJ. The relationship between dietary energy density and energy intake. Physiol Behav 2009 Jul 14;97(5):609-15; Duncan K. The effects of high- and low-energy-density diets and satiety, energy intake, and eating time of obese and non-obese subjects. Am J Clin Nutr. 1983;37:763.
Your body must burn about 23 percent of the calories consumed in carbs to make the conversion from glucose into fat, but only 3% is needed to convert fat to fat.
Scroll down for info on trans fats...
Its best to get fats packaged the way Nature intended in nuts, seeds, olives, avocados, fruits , veggies and beans with all the fiber, protein carbs and phytonutrients such as lignans. This increases the nutrient density and lowers the caloric intake and viturally no cholesterol.
Refined oil has 120 calories per tablespoon.
Its not about eating a high fat or low fat diet, because a low fat diet with only saturated and trans fats is no good.
Also a higher fat diet from nuts seeds and legumes can be healthy.
Just like carbs, it makes no sense counting fat grams, because good fat is necessary for cell membranes, brain health (brain is mostly DHA fat), joints, skin, hormones and other important structures in the body.
Take home message - Avoid saturated and trans fats and get a healthy balance of omega 3 and omega 6.
Well some carbs do and others don't. Whole food carbs do not and refined and processed carbs DO. Just be careful not to overdo starchy veggies and even whole grains (diet should be mostly fresh fruits and non starchy veggies.
Whole food carbohydrates are lower in calories, higher in nutrients and fiber.
Our bodies need carbohydrates more than any other substance. Our muscle cells and brains are designed to run on carbohydrates. Carbohydrate rich foods, when consumed in their natural state, are low in calories and high in fiber compares with fatty foods, processed foods, or animal products.
Fat contains 9 calories per gram and proteins and carbs only 4 calories per gram. So when you eat fresh fruits, green vegetable and beans, you can eat more food and still keep your caloric intake relatively low. The high fiber content is another reason you feel satisfied.
For example, one cup of mashed potatoes is only 130 calories. Put just one tablespoon of butter on top and you have added another 100 calories (and little nutrition).
Protein, fat and carbs are called macronutrients. Vitamins and minerals and phytonutrients are called micronutrients.
All plant foods are a mixture of protein, fats and carbs.
Fruits and starchy veggies are primarily carbs but contain fat and protein. Green vegetables are about half protein, quarter carb and a quarter fat. Legumes are about 1/2 carb, quarter fat and quarter protein.
If you eat whole foods you NEVER need to worry about getting enough macronutrients. Plus whole plant foods have a high amount of nutrients per calorie (nutrient density).
Study
When subjects eating foods low in caloric density, such as fruits and vegetables, were compared with those consuming foods richer in calories, those on meal plans with higher caloric concentrations were found to consume twice as many calories per day in order to satisfy their hunger.
Rolls BJ. The relationship between dietary energy density and energy intake. Physiol Behav 2009 Jul 14;97(5):609-15; Duncan K. The effects of high- and low-energy-density diets and satiety, energy intake, and eating time of obese and non-obese subjects. Am J Clin Nutr. 1983;37:763.
Your body must burn about 23 percent of the calories consumed in carbs to make the conversion from glucose into fat, but only 3% is needed to convert fat to fat.
Scroll down for info on trans fats...
Its best to get fats packaged the way Nature intended in nuts, seeds, olives, avocados, fruits , veggies and beans with all the fiber, protein carbs and phytonutrients such as lignans. This increases the nutrient density and lowers the caloric intake and viturally no cholesterol.
Refined oil has 120 calories per tablespoon.
Its not about eating a high fat or low fat diet, because a low fat diet with only saturated and trans fats is no good.
Also a higher fat diet from nuts seeds and legumes can be healthy.
Just like carbs, it makes no sense counting fat grams, because good fat is necessary for cell membranes, brain health (brain is mostly DHA fat), joints, skin, hormones and other important structures in the body.
Take home message - Avoid saturated and trans fats and get a healthy balance of omega 3 and omega 6.
H = N/C (Health = Nutrients/Calories)
MYTH - By Eating Only plant-based foods youll miss key nutrients
Actually calorie for calorie, plant foods are the most nutrient dense of all foods.
And ultimately plants are the souce for ALL animals
plankton ocean, plants/grass land.
The only nutrient missing is B-12 which is missing because the soll based organisms are killed by our farming practices. A simple supplement or consuming fortified nut milks solves the problem.
Its not just calories in = calories out.
H = N / C = Nutrient Density.
Vitamins, minerals and phytochemicals are the key to making the food nutrient dense AND fiber is the key to lowering the calories by increases the volume of the food. So density is an appropriate term.
RDA's are based on our governments opinions more than actual research and only reflect a small handful of micronutrients compared to the thousands found in fresh fruits and veggies.
1935 Vitamin industry already billion dollar industry.
1935-2005 Cancer rates went up steadily (not one year did it dip)
Vitamins and minerals only a small part of the story.
Strawberry - 700, Broccoli 1000
Only consuming Macronutrients (empty calories).
No antioxidants and phytochemicals in meat and dairy.
We are not eating a diet designed for human specious
Actually calorie for calorie, plant foods are the most nutrient dense of all foods.
And ultimately plants are the souce for ALL animals
plankton ocean, plants/grass land.
The only nutrient missing is B-12 which is missing because the soll based organisms are killed by our farming practices. A simple supplement or consuming fortified nut milks solves the problem.
Its not just calories in = calories out.
H = N / C = Nutrient Density.
Vitamins, minerals and phytochemicals are the key to making the food nutrient dense AND fiber is the key to lowering the calories by increases the volume of the food. So density is an appropriate term.
RDA's are based on our governments opinions more than actual research and only reflect a small handful of micronutrients compared to the thousands found in fresh fruits and veggies.
1935 Vitamin industry already billion dollar industry.
1935-2005 Cancer rates went up steadily (not one year did it dip)
Vitamins and minerals only a small part of the story.
Strawberry - 700, Broccoli 1000
Only consuming Macronutrients (empty calories).
No antioxidants and phytochemicals in meat and dairy.
We are not eating a diet designed for human specious
Breaking Food Addictions
Food is the addiction of choice for most americans and one that is socially acceptable, but still an addiction.
Some people need a 12 week food recovery program, like 12 week drug rehab.
There are a few points that together make the H = N/C approach unique. One is the concept of nutrient density; that is, as you start to meet the body’s nutrient needs, it desires less food. This mean we’re not going to crave food as much or want to eat as often.
Food Addiction in a Nutshell:
When your bodues have become acclimated to a noxious or toxic agent, it is called an addiction. Indulging in the addiction is mildly pleasurable, but if we stop taking the substance, such as nicotine or caffeine, we feel ill as the body mobilizes cellular wastes and attempts to repair the damage caused by the exposure.
This is called withdrawal.
Since those addictive withdrawal symptoms are relieved by frequent eating, they drive people to eat more frequently than is necessary.
For example, if you stop drinking coffee you get headaches. You can get rid of the headaches by breaking the caffeine habit or by drinking more coffee.
The eating and drinking coffee relieves the symptoms because the body stops the detoxification process and shifts to digeestion and processing the coffee.
When our bodies have acclimated to noxious agents it is called addiction. Try to stop taking the heroin and we will feel ill. In fact, we must have it or we will become terribly sick. This is called withdrawal. When we stop doing something harmful to ourselves we feel ill as the body mobilizes cellular wastes and attempts to repair the damage caused by the exposure.
If we drank 3 cups of coffee or caffeinated soda a day, we would get a withdrawal headache when our caffeine level dipped too low. We could take more caffeine again (or other drugs) or we could eat food more frequently which can make us feel a little better as it retards detoxification or withdrawal. In other words, the caffeine withdrawal symptoms can contribute to our drinking more caffeine products or eating more frequently as a means of managing the symptoms from caffeine withdrawal.
When you eat a diet that contains processed foods and trans fats, lots of saturated fats and lots of salt, your diet is relatively toxic and when you stop eating for a few hours, you start to feel lousy. Feeling weak, achy, abdominal spasms, and headachy, are not how one feels true hunger, this is toxic hunger which only serves to symptomatically relieve the withdrawl or detoxification symptoms
Our body cycles between periods of digestion-assimilation (anabolic phase) and utilization of stored calories (catabolic phase), which begins when the digestion process ends.
Every cell is like a little factory, it makes products, produces waste and then must compact, detoxify and remove waste. If we don't ingest sufficient antioxidants and phytonutrients from our food choices, our cells are unable to effectively remove self-produced waste. If we let waste metabolites build up, the body will attempt to mobilize them (discomfort) when it can; but it only can do that effectively if not actively digesting food. Eating makes one feel better because it halts or delays the detoxification process.
MYTH - Eating Plant Foods wont give you energy... Wrong, only initial uncomfortable detox
Withdrawal = Detoxification = Your Body Working to Cleanse/Heal itself
Symptoms of TOXIC Hunger
Toxic hunger is confusing and difficult to deal with because when we eat the unhealthy foods that are causing the problem, the detoxification is halted, and the symptoms of withdrawal go away.
This makes gaining weight and getting toxic inevitable, because once the body stops digesting food, even for a short period, the body feels the detoxification and withdrawal symptoms. To counter this we eat heavy meals that take a long time to digest
In our present toxic food environment, we have lost the ability to connect with the body signals that tell us how much food we actually need. We have become slaves to withdrawal symptoms and eat all day long, even when there is no biological need for calories.
Toxic food and overeating is similar to drug/cigarette and alcohol withdrawals, the body uses extra energy to repair, heal and remove toxins.
After moving to a truly healthful diet, the bodies repair mechanisms bring about symptoms, sometimes even low grade fevers, emotional instability, fatigue and headaches. Don't be alarmed, this usually passes after the first four days, but it may be a week or two before symptoms go away (depending on how toxic you are and how well you use True hunger to guide your eating.
Also understand now why diets fail... the key is eating high nutrient density foods, and being guided by true hunger.
Eat to be healthy , not to lose weight, and you WILL lose weight.
Doug Lisle - The main problem obesity is the rise of unnaturally dense foods like, processed oils, sugars, flour, etc. Oil is the worst. Hyperconcentrate sugar and fat. Water, minerals, fiber removed. Low grade addiction. Become drugs
Mechanisms of satiation are being fooled.
People like things fast, salty, fried, sweet, cheap.
stretch receptors and density receptors. Body tricked
People have to overeat to be satisfied
Hyperpleasure
Once you are healthy, no toxic hunger.
The brain uses 90% glucose
Body can break down muscle protein into glucose.
Real hunger felt in mouth and throat, heightened sense of taste, true hunger preserves your muscle.
Within 25 calories, body gives you signals to maintain perfect weight
Hunger will not gain weight… Only toxic hunger or eating when not trully hunger will gain weight.
If people are falling off a cliff, we don't just want ambulances at the bottom waiting to fix them.
We need to put a fence at the top of a cliff to prevent it from happening.
--
99% lose weight and put it back again … dangers of yo yo
Eat the right kinds of foods rich in micronutrients
The problem is not you, its bad information
Who wants to be hungry all the time
Body gives you the signals because body does not have micronutrient needs
Anabolic phase - digest food - fill up gas
catabolic phase (stop eating/digesting) - burn it up - burn gas
People enter catabolic phase and feel uncomfortable
Toxic hunger - feeling uncomfortable when you enter catabolic phase
addict - you feel to ill to stop so you keep taking
like caffeine, smoking, cocaine
Obesity more dangerous than smoking
Some people need a 12 week food recovery program, like 12 week drug rehab.
There are a few points that together make the H = N/C approach unique. One is the concept of nutrient density; that is, as you start to meet the body’s nutrient needs, it desires less food. This mean we’re not going to crave food as much or want to eat as often.
Food Addiction in a Nutshell:
When your bodues have become acclimated to a noxious or toxic agent, it is called an addiction. Indulging in the addiction is mildly pleasurable, but if we stop taking the substance, such as nicotine or caffeine, we feel ill as the body mobilizes cellular wastes and attempts to repair the damage caused by the exposure.
This is called withdrawal.
Since those addictive withdrawal symptoms are relieved by frequent eating, they drive people to eat more frequently than is necessary.
For example, if you stop drinking coffee you get headaches. You can get rid of the headaches by breaking the caffeine habit or by drinking more coffee.
The eating and drinking coffee relieves the symptoms because the body stops the detoxification process and shifts to digeestion and processing the coffee.
When our bodies have acclimated to noxious agents it is called addiction. Try to stop taking the heroin and we will feel ill. In fact, we must have it or we will become terribly sick. This is called withdrawal. When we stop doing something harmful to ourselves we feel ill as the body mobilizes cellular wastes and attempts to repair the damage caused by the exposure.
If we drank 3 cups of coffee or caffeinated soda a day, we would get a withdrawal headache when our caffeine level dipped too low. We could take more caffeine again (or other drugs) or we could eat food more frequently which can make us feel a little better as it retards detoxification or withdrawal. In other words, the caffeine withdrawal symptoms can contribute to our drinking more caffeine products or eating more frequently as a means of managing the symptoms from caffeine withdrawal.
When you eat a diet that contains processed foods and trans fats, lots of saturated fats and lots of salt, your diet is relatively toxic and when you stop eating for a few hours, you start to feel lousy. Feeling weak, achy, abdominal spasms, and headachy, are not how one feels true hunger, this is toxic hunger which only serves to symptomatically relieve the withdrawl or detoxification symptoms
Our body cycles between periods of digestion-assimilation (anabolic phase) and utilization of stored calories (catabolic phase), which begins when the digestion process ends.
Every cell is like a little factory, it makes products, produces waste and then must compact, detoxify and remove waste. If we don't ingest sufficient antioxidants and phytonutrients from our food choices, our cells are unable to effectively remove self-produced waste. If we let waste metabolites build up, the body will attempt to mobilize them (discomfort) when it can; but it only can do that effectively if not actively digesting food. Eating makes one feel better because it halts or delays the detoxification process.
MYTH - Eating Plant Foods wont give you energy... Wrong, only initial uncomfortable detox
Withdrawal = Detoxification = Your Body Working to Cleanse/Heal itself
Symptoms of TOXIC Hunger
- headaches
- fatigue
- nausea
- weakness
- mental confusion and irritability
- abdominal and esophogeal spasm
- fluttering and cramping in the stomach
Toxic hunger is confusing and difficult to deal with because when we eat the unhealthy foods that are causing the problem, the detoxification is halted, and the symptoms of withdrawal go away.
This makes gaining weight and getting toxic inevitable, because once the body stops digesting food, even for a short period, the body feels the detoxification and withdrawal symptoms. To counter this we eat heavy meals that take a long time to digest
In our present toxic food environment, we have lost the ability to connect with the body signals that tell us how much food we actually need. We have become slaves to withdrawal symptoms and eat all day long, even when there is no biological need for calories.
Toxic food and overeating is similar to drug/cigarette and alcohol withdrawals, the body uses extra energy to repair, heal and remove toxins.
After moving to a truly healthful diet, the bodies repair mechanisms bring about symptoms, sometimes even low grade fevers, emotional instability, fatigue and headaches. Don't be alarmed, this usually passes after the first four days, but it may be a week or two before symptoms go away (depending on how toxic you are and how well you use True hunger to guide your eating.
Also understand now why diets fail... the key is eating high nutrient density foods, and being guided by true hunger.
Eat to be healthy , not to lose weight, and you WILL lose weight.
Doug Lisle - The main problem obesity is the rise of unnaturally dense foods like, processed oils, sugars, flour, etc. Oil is the worst. Hyperconcentrate sugar and fat. Water, minerals, fiber removed. Low grade addiction. Become drugs
Mechanisms of satiation are being fooled.
People like things fast, salty, fried, sweet, cheap.
stretch receptors and density receptors. Body tricked
People have to overeat to be satisfied
Hyperpleasure
Once you are healthy, no toxic hunger.
The brain uses 90% glucose
Body can break down muscle protein into glucose.
Real hunger felt in mouth and throat, heightened sense of taste, true hunger preserves your muscle.
Within 25 calories, body gives you signals to maintain perfect weight
Hunger will not gain weight… Only toxic hunger or eating when not trully hunger will gain weight.
If people are falling off a cliff, we don't just want ambulances at the bottom waiting to fix them.
We need to put a fence at the top of a cliff to prevent it from happening.
--
99% lose weight and put it back again … dangers of yo yo
Eat the right kinds of foods rich in micronutrients
The problem is not you, its bad information
Who wants to be hungry all the time
Body gives you the signals because body does not have micronutrient needs
Anabolic phase - digest food - fill up gas
catabolic phase (stop eating/digesting) - burn it up - burn gas
People enter catabolic phase and feel uncomfortable
Toxic hunger - feeling uncomfortable when you enter catabolic phase
addict - you feel to ill to stop so you keep taking
like caffeine, smoking, cocaine
Obesity more dangerous than smoking
True Hunger
True hunger signals when our body needs calories to maintain our lean body mass. If we ate food demanded by true hunger and true hunger only, people would not become overweight to begin with. A healthy body will give us the correct signals. So in order to achieve superior health, maximize our longevity potential, and achieve our ideal weight, we have to eat healthy enough to get back in touch with true hunger and rid ourselves of this "stress hunger".
True hunger is felt in the throat, neck and mouth, not in the stomach or head. It is not uncomfortable to feel real hunger; it makes food taste better when you eat, and it makes eating much more pleasurable. There is nothing fluttering or bouncing around, it is not painful and you know when you feel it that it is a normal reaction that signals the need for food. It tells you that the body is physiologically ready to digest food and the digestive glands have regained their capacity to secrete enzymes. The result is you feel better and don't overeat.
True hunger requires no particular food to satisfy it, and there are no cravings. You cannot crave something particular and call it hunger; a craving is defined by an addictive drive.
So the point is, in order to stop the addictive drives and perverted cravings that lead to compromised health and the obesity epidemic we have, we must restore nutritional excellence. This puts people back in touch with the amount of calories they actually need. Dieting doesn’t work because you are always fighting your addictive sensations.
Restoring nutritional excellence not only improves health, drops weight and lowers cholesterol, once the perverted food cravings and addictions are gone, you can make appropriate connections between the body’s natural signals--directing you to the right amount of calories needed to maintain an ideal weight. Otherwise, dieting becomes a guessing game of how much food to eat, measuring of calories, walking around starving all the time, and fighting against the natural drive to eat.
How to achieve true hunger
1. Do not eat when not hungry
2. Do not snack, unless you are sure it is true hunger
3. Do not overeat. Don't eat until you feel full or stuffed
4. Don't eat a big dinner
5. Dont eat after dinner. Instead clean the kitchen, brush and floss and stay away from food. Look forward to how good food will taste the next morning when you are hungry again.
6. Discontinue or wean off caffeine, salt, alcohol, sweets, butter, cheese, processed foods, soft drinks, smoking, illegal and legal drugs (if safe to do so).
Real hunger is not that uncomfortable. True hunger is mediated by the hypothalamus in the brain. The hunger related activity of the hypothalamus correlates best with an increased sensation of need in the mouth and throat area (you salivate).
True Hunger Research
Hinton EC, Parkinson JA, Holland AJ, Arana FS, Roberts AC, Owen AM. Neural contributions to the motivational control of appetite in humans. Eur J Neurosci. 2004 Sep;20(5):1411-18.
Tataranni, PA, Gautier JF, Chen K, et al. Neuroanatomical correlates of hunger and satiation in humans using positron emission tomography. Proc Natl Acad Sci. U S A. 1999;96(8): 4569-74
Friedman MI, Ulrich P, Mattes RD. A figurative measure of subjective hunger sensations. Appetite 1999;32(3):395-404.
True hunger is felt in the throat, neck and mouth, not in the stomach or head. It is not uncomfortable to feel real hunger; it makes food taste better when you eat, and it makes eating much more pleasurable. There is nothing fluttering or bouncing around, it is not painful and you know when you feel it that it is a normal reaction that signals the need for food. It tells you that the body is physiologically ready to digest food and the digestive glands have regained their capacity to secrete enzymes. The result is you feel better and don't overeat.
True hunger requires no particular food to satisfy it, and there are no cravings. You cannot crave something particular and call it hunger; a craving is defined by an addictive drive.
So the point is, in order to stop the addictive drives and perverted cravings that lead to compromised health and the obesity epidemic we have, we must restore nutritional excellence. This puts people back in touch with the amount of calories they actually need. Dieting doesn’t work because you are always fighting your addictive sensations.
Restoring nutritional excellence not only improves health, drops weight and lowers cholesterol, once the perverted food cravings and addictions are gone, you can make appropriate connections between the body’s natural signals--directing you to the right amount of calories needed to maintain an ideal weight. Otherwise, dieting becomes a guessing game of how much food to eat, measuring of calories, walking around starving all the time, and fighting against the natural drive to eat.
How to achieve true hunger
1. Do not eat when not hungry
2. Do not snack, unless you are sure it is true hunger
3. Do not overeat. Don't eat until you feel full or stuffed
4. Don't eat a big dinner
5. Dont eat after dinner. Instead clean the kitchen, brush and floss and stay away from food. Look forward to how good food will taste the next morning when you are hungry again.
6. Discontinue or wean off caffeine, salt, alcohol, sweets, butter, cheese, processed foods, soft drinks, smoking, illegal and legal drugs (if safe to do so).
Real hunger is not that uncomfortable. True hunger is mediated by the hypothalamus in the brain. The hunger related activity of the hypothalamus correlates best with an increased sensation of need in the mouth and throat area (you salivate).
True Hunger Research
Hinton EC, Parkinson JA, Holland AJ, Arana FS, Roberts AC, Owen AM. Neural contributions to the motivational control of appetite in humans. Eur J Neurosci. 2004 Sep;20(5):1411-18.
Tataranni, PA, Gautier JF, Chen K, et al. Neuroanatomical correlates of hunger and satiation in humans using positron emission tomography. Proc Natl Acad Sci. U S A. 1999;96(8): 4569-74
Friedman MI, Ulrich P, Mattes RD. A figurative measure of subjective hunger sensations. Appetite 1999;32(3):395-404.
Smaller More Frequent Meals Scam
Calorie-dense, nutrient-poor snacks are everywhere. And many of our beverages contain enough calories to be meals in themselves.
However, “eat smaller, more frequent meals” is common weight loss advice — supposedly, if we eat more often to “keep blood sugar stable,” we will avoid overeating. But does this really work? Is it sound advice for reducing caloric intake overall? The research says no — eating more frequently actually appears to promote weight gain.
Between 1977 and 2006:
Snacking for most people is a reaction to toxic hunger — most people snack between meals to stop uncomfortable withdrawal symptoms from the unhealthy foods that they eat. The average number of eating occasions has increased as our diet has become more toxic, producing more cravings and withdrawal symptoms. Unhealthy food indeed does have these addictive qualities.4-6
To maintain a healthy weight we need to eat fewer total calories; eating primarily nutrient-dense (rather than calorie-dense) foods and eating fewer times per day both will help to achieve this goal. Foods with a low calorie-density (high nutrient-density) like greens, other vegetables, and fruits are associated with reduced total calorie intake, higher nutritional quality, and lower body weight.7-9Conversely, foods with a high energy-density are associated with greater calorie intake.10 Also, contrary to the conventional wisdom, the majority of studies have not found any weight-loss or calorie-reduction benefit to eating more frequently. Consuming a snack has been found not to cause a compensatory decrease in calorie consumption at the next meal. Ultimately, snacking most often results in increased daily caloric intake. Furthermore, most studies have shown that there is no weight loss advantage to dividing a diet of the same number of calories into a greater number of meals.11-14
Eat only when you are truly hungry. For most people following a healthy diet, this will not be more than three times a day. The key factor for weight loss is improving the quality of your diet. My research has shown that eating healthy food brings a greater level of satiety, and significantly reduces or eliminates the uncomfortable symptoms of toxic hunger,15 leading to greater meal satisfaction, reduced calorie intake, and attainment of a healthy weight.
For most people who exercise regularly, three meals with no snacking is the norm. We actually require less food then we realize (and we live longer by eating less). Once we rid the perverted toxic hunger, our central nervous system can actually measure and give us the right signals for maintaining our ideal weight.
However, “eat smaller, more frequent meals” is common weight loss advice — supposedly, if we eat more often to “keep blood sugar stable,” we will avoid overeating. But does this really work? Is it sound advice for reducing caloric intake overall? The research says no — eating more frequently actually appears to promote weight gain.
Between 1977 and 2006:
- Overweight and obesity rates in the U.S. skyrocketed from 48.5% to 70.1%.1
- The average number of eating occasions (meals + snacks) increased from 3.5/day to 5.0/day.2
- The average number of calories consumed each day rose from 1803 to 2374, an increase of 571 calories per day. Calorie intake in the U.S. has been increasing by an average of 28 calories per day per year since 1977.3
Snacking for most people is a reaction to toxic hunger — most people snack between meals to stop uncomfortable withdrawal symptoms from the unhealthy foods that they eat. The average number of eating occasions has increased as our diet has become more toxic, producing more cravings and withdrawal symptoms. Unhealthy food indeed does have these addictive qualities.4-6
To maintain a healthy weight we need to eat fewer total calories; eating primarily nutrient-dense (rather than calorie-dense) foods and eating fewer times per day both will help to achieve this goal. Foods with a low calorie-density (high nutrient-density) like greens, other vegetables, and fruits are associated with reduced total calorie intake, higher nutritional quality, and lower body weight.7-9Conversely, foods with a high energy-density are associated with greater calorie intake.10 Also, contrary to the conventional wisdom, the majority of studies have not found any weight-loss or calorie-reduction benefit to eating more frequently. Consuming a snack has been found not to cause a compensatory decrease in calorie consumption at the next meal. Ultimately, snacking most often results in increased daily caloric intake. Furthermore, most studies have shown that there is no weight loss advantage to dividing a diet of the same number of calories into a greater number of meals.11-14
Eat only when you are truly hungry. For most people following a healthy diet, this will not be more than three times a day. The key factor for weight loss is improving the quality of your diet. My research has shown that eating healthy food brings a greater level of satiety, and significantly reduces or eliminates the uncomfortable symptoms of toxic hunger,15 leading to greater meal satisfaction, reduced calorie intake, and attainment of a healthy weight.
For most people who exercise regularly, three meals with no snacking is the norm. We actually require less food then we realize (and we live longer by eating less). Once we rid the perverted toxic hunger, our central nervous system can actually measure and give us the right signals for maintaining our ideal weight.
Physical Hunger vs Psychological Hunger
Many people don't understand the difference between needing food and wanting food. This leads them to use food for more than fuel for their bodies and may lead to overeating.
There are two types of hunger: physical hunger and psychological hunger.
Physical or true hunger commonly causes an empty feeling in the stomach, stomach pangs, light headedness and sometimes headache and irritability.
Psychological hunger (cravings) is often triggered by moods or emotions. Emotional triggers include eating in response to uncomfortable feelings (i.e., stress, loneliness and anger) or in response to more enjoyable feelings (i.e., happiness, celebration and excitement). Other non-hunger factors that may influence eating include the sight and smell of food, the taste of food, the pleasure of eating, social pressures or unconscious habits, such as eating while watching television or cooking.
To be mindful is to be aware of what's occurring. Eating mindfully means paying attention to what and how much you're eating and why you're eating.
The Hunger/Fullness Scale can be used to evaluate your physical hunger. You need to learn how your body tells you when you're truly hungry and appropriately full.
When using the Hunger/Fullness Scale, the goal is to learn how to avoid getting to "Very Hungry" (2 or less) which can cause overeating and "Very
Full" (8 or more). It takes time for our body to feel full, so you should stop eating when you're still a little bit hungry. If you stop while you're still a bit hungry, you will be surprised that 10 minutes later you will feel satisfied.
Get in the habit of using the Hunger/Fullness scale when you begin thinking about eating and during your meals and snacks. It's helpful to gauge what your body is telling you before you make a decision about when to eat, what to eat and how much to eat.
Think Before You Eat
If you are at a 5 and are tempted to eat, you may consider doing something
instead of eating. Other options would be sipping on a low-calorie beverage if you're at a social gathering or taking a walk if you are feeling stressed or anxious.
There are two types of hunger: physical hunger and psychological hunger.
Physical or true hunger commonly causes an empty feeling in the stomach, stomach pangs, light headedness and sometimes headache and irritability.
Psychological hunger (cravings) is often triggered by moods or emotions. Emotional triggers include eating in response to uncomfortable feelings (i.e., stress, loneliness and anger) or in response to more enjoyable feelings (i.e., happiness, celebration and excitement). Other non-hunger factors that may influence eating include the sight and smell of food, the taste of food, the pleasure of eating, social pressures or unconscious habits, such as eating while watching television or cooking.
To be mindful is to be aware of what's occurring. Eating mindfully means paying attention to what and how much you're eating and why you're eating.
The Hunger/Fullness Scale can be used to evaluate your physical hunger. You need to learn how your body tells you when you're truly hungry and appropriately full.
When using the Hunger/Fullness Scale, the goal is to learn how to avoid getting to "Very Hungry" (2 or less) which can cause overeating and "Very
Full" (8 or more). It takes time for our body to feel full, so you should stop eating when you're still a little bit hungry. If you stop while you're still a bit hungry, you will be surprised that 10 minutes later you will feel satisfied.
Get in the habit of using the Hunger/Fullness scale when you begin thinking about eating and during your meals and snacks. It's helpful to gauge what your body is telling you before you make a decision about when to eat, what to eat and how much to eat.
Think Before You Eat
If you are at a 5 and are tempted to eat, you may consider doing something
instead of eating. Other options would be sipping on a low-calorie beverage if you're at a social gathering or taking a walk if you are feeling stressed or anxious.
Diets don't work
The Key is nutrient density, understanding true hunger or physiological hunger, and how the body is satisified or satieated.
75% of americans are overweight. The world health organization (WHO) estimates that the spread of processed foods and American fast food worldwide has made obesity and the diseases of a low-nutrient, high calorie eating bigger contributors to premature death worldwide than starvation. WHO has stated:
"Households should select predominantly plant-based diets rich in a variety of vegetables and fruits, pulses or legumes, and minimally processed starchy staple foods.
Food and Agriculture Organization and World Health Organization. Human vitamin and mineral requirements. Report 2002.
The key to longevity is eating less calories, but still not going hungry. This is possible by eating foods with a high nutrient density which means foods rich in vitamins, minerals, phytochemicals and fiber. Non starchy vegetables on average have only 100 calories per pound. The opposite end of the spectrum is oils that have 4000 calories/pound (see chart).
The two mechanisms that will turn hunger off healthfully are biochemical mechanisms and mechanical mechanisms.
The nutrients in the food will help you become biochemically filled and the fiber mechanically filled.
There are stretch receptors in your stomach that to signal satiety by detecting the VOLUME of food eaten, not the weigth of the food. If you are filled up with nutrients and fiber, your appestat center in your hypothalamus will turn the hunger off.
Contrarily, if you eat fast food, processed foods, soft drinks and other foods with very little nutrition and high calories per pound, you will feel hungry and your hypothamus will continue to say, I'm hungry.
Liquid calories without the fiber present will have little effect at satisfying your hunger.
Portion controlled and calorie counting DOES NOT work, especially when based on calorie dense and nutrient poor foods. The key is not counting carbs, counting fat, counting calories, its eating AS MUCH as you want of nutrient dense, fiber rich foods (but only 3 times a day).
High protein diets are the WORST as we already explained on all the problems with meat and dairy. You may lose a little weight and inches on your waistline, but you'll also lose years on your lifeline or lifespan.
There have been more than 3500 scientific studies involving more than 15,000 research scientists reporting a relationship between the consumption of meats, poultry, eggs, and dairy products AND the incidence of heart disease, cancer, kidney failure, constipation, gallstones, diverticulitis and more.
Avoids diets like the Atkins and South Beach like the plague.
The chronic ketosis from a high protein diet clogs your basement membrane and lymph and stresses your liver and kidneys to the point of dialysis.
Researchers from the American Cancer Society followed 79,236 individuals over ten years and found that those who ate meat more than three times per week were much more likely to gain weight as the years went by than those who tended to avoid meat. The more vegetables the participants ate, the more resistant they were to weight gain.
Kahn HS, Tatham LM, Rodriguez C, et al. Stable behaviors associated with adults' 10-year change in body mass index and likelihood of gain at the waist. Am J Public Health. 1997;87(5):747-57.
So in the long run, high protein diets may not only be unhealthy for your heart, and lifespan, but may not even help with long term weight loss.
People like the idea of eating fatty foods, so it makes sense why these diets appeal to people.
No more than 10% of your calories should be from animal foods.
Humans are primates and primates eat mainly vegetarian.
Key, foods that are nutrient and fiber rich which is fresh fruits and vegetables.
1 Pound 1 Pound rule - Try to eat one pound of raw veggies a day and one pound of cooked See Fuhrman Chart below
G-BOMBS
A few tips - Beans and Greens for Most aggressive approach
75% of americans are overweight. The world health organization (WHO) estimates that the spread of processed foods and American fast food worldwide has made obesity and the diseases of a low-nutrient, high calorie eating bigger contributors to premature death worldwide than starvation. WHO has stated:
"Households should select predominantly plant-based diets rich in a variety of vegetables and fruits, pulses or legumes, and minimally processed starchy staple foods.
Food and Agriculture Organization and World Health Organization. Human vitamin and mineral requirements. Report 2002.
The key to longevity is eating less calories, but still not going hungry. This is possible by eating foods with a high nutrient density which means foods rich in vitamins, minerals, phytochemicals and fiber. Non starchy vegetables on average have only 100 calories per pound. The opposite end of the spectrum is oils that have 4000 calories/pound (see chart).
The two mechanisms that will turn hunger off healthfully are biochemical mechanisms and mechanical mechanisms.
The nutrients in the food will help you become biochemically filled and the fiber mechanically filled.
There are stretch receptors in your stomach that to signal satiety by detecting the VOLUME of food eaten, not the weigth of the food. If you are filled up with nutrients and fiber, your appestat center in your hypothalamus will turn the hunger off.
Contrarily, if you eat fast food, processed foods, soft drinks and other foods with very little nutrition and high calories per pound, you will feel hungry and your hypothamus will continue to say, I'm hungry.
Liquid calories without the fiber present will have little effect at satisfying your hunger.
Portion controlled and calorie counting DOES NOT work, especially when based on calorie dense and nutrient poor foods. The key is not counting carbs, counting fat, counting calories, its eating AS MUCH as you want of nutrient dense, fiber rich foods (but only 3 times a day).
High protein diets are the WORST as we already explained on all the problems with meat and dairy. You may lose a little weight and inches on your waistline, but you'll also lose years on your lifeline or lifespan.
There have been more than 3500 scientific studies involving more than 15,000 research scientists reporting a relationship between the consumption of meats, poultry, eggs, and dairy products AND the incidence of heart disease, cancer, kidney failure, constipation, gallstones, diverticulitis and more.
Avoids diets like the Atkins and South Beach like the plague.
The chronic ketosis from a high protein diet clogs your basement membrane and lymph and stresses your liver and kidneys to the point of dialysis.
Researchers from the American Cancer Society followed 79,236 individuals over ten years and found that those who ate meat more than three times per week were much more likely to gain weight as the years went by than those who tended to avoid meat. The more vegetables the participants ate, the more resistant they were to weight gain.
Kahn HS, Tatham LM, Rodriguez C, et al. Stable behaviors associated with adults' 10-year change in body mass index and likelihood of gain at the waist. Am J Public Health. 1997;87(5):747-57.
So in the long run, high protein diets may not only be unhealthy for your heart, and lifespan, but may not even help with long term weight loss.
People like the idea of eating fatty foods, so it makes sense why these diets appeal to people.
No more than 10% of your calories should be from animal foods.
Humans are primates and primates eat mainly vegetarian.
Key, foods that are nutrient and fiber rich which is fresh fruits and vegetables.
1 Pound 1 Pound rule - Try to eat one pound of raw veggies a day and one pound of cooked See Fuhrman Chart below
G-BOMBS
A few tips - Beans and Greens for Most aggressive approach
- A large salad with onions and shredded cruciferious veggies'
- 1/2 cup of beans or lentils in stew, soup or on top of salad
- At least 3 fresh fruits a day esp berries, pomengranates, cherries, plums, oranges
- At least one ounce of raw nuts and seeds (chia, flax, hemp, almonds, walnuts, etc.)
- Double size serving of steamed greens
- Had some tomatoes, peppers, onions, mushrooms, herbs and garlic daily
Habits are Hard to Break
21 days to a new Habit.
Habits are hard to break. Some people cannot be convinced by all the best science in the world that it is better to eat healthy foods. Nothing short of disease, fear or pain (and often all three) will motivate change.
Toxic eating can be just as addictive as smoking or taking drugs.
The same steps are needed to overcome the addiction.
The first step is to recognize you have a problem and that it is an addiction.
Knowledge can help defeat addictions
It also helps to have a support system of others to reinforce the reality that any temporary suffering occurring will result in a happier and healthier life.
Addictive behavior can seem like an effective way to escape sadness, loneliness, and fear because it brings temporary pleasure to help forget the problem.
It is difficult breaking old addictive habits and forming healthy new ones.
Common Excusees
Its too radical
Theres not enough protein
Not enough calcium
My family won't eat this way
It's difficult to eat this way on the road
Nothing to eat at a restaurant
I have tried dieting and it doesnt work for me
I dont really like veggies
Many people who love animal foods and processed foods would embrace the belief that the earth is flat to justify their eating fatty meats, butter, cheese and processed breads, cakes, pastries, etc.
The modern food and drug industry has converted a large percentage of the worlds population to a new religion - a massive cult of pleasure seekers who consume coffee, cigarettes , soft drinks, candy, chocolate, alcohol, processed food, fast food, and concentrated dairy fat (cheese).
People cannot even tell the difference between health and health care, between truly being healthy vs just being symptom free.
Incremental changes can help you too, it doesnt have to be an all or nothing. The average person consumes 5% of his or her calories from fruits and veggies (omitting processed potato products), so even if you do 20% to start, you are ahead of most people.
Instead of looking for weight loss magic pills, powders, potions and plans, seek to be healthy FIRST. If you eat healthy and strive to be healthier, the weight will come off. Stop counting calories, measuring portions and following complicated formulas. Eat as many fruits, veggies, and beans as possible and less of everything else.
Don't succumb to other plans that are an insult to your body and intelligence.
You may need a period of acclimation to detox your body and resurrect your taste buds, but you can and will start craving good, nutritious food once you start feeling better and more energetic.
Try to have some fruit for breakfast, a salad with your lunch and some steamed green veggies with dinner... Replace meat with beans, refined bread with sprouted bread like Ezekiel 4:9 (they also make pitas, bagels, pasta and other great products). And use fruit as dessert as much as possible... Do that and you will be off to a great start.
See plan below:
Habits are hard to break. Some people cannot be convinced by all the best science in the world that it is better to eat healthy foods. Nothing short of disease, fear or pain (and often all three) will motivate change.
Toxic eating can be just as addictive as smoking or taking drugs.
The same steps are needed to overcome the addiction.
The first step is to recognize you have a problem and that it is an addiction.
Knowledge can help defeat addictions
It also helps to have a support system of others to reinforce the reality that any temporary suffering occurring will result in a happier and healthier life.
Addictive behavior can seem like an effective way to escape sadness, loneliness, and fear because it brings temporary pleasure to help forget the problem.
It is difficult breaking old addictive habits and forming healthy new ones.
Common Excusees
Its too radical
Theres not enough protein
Not enough calcium
My family won't eat this way
It's difficult to eat this way on the road
Nothing to eat at a restaurant
I have tried dieting and it doesnt work for me
I dont really like veggies
Many people who love animal foods and processed foods would embrace the belief that the earth is flat to justify their eating fatty meats, butter, cheese and processed breads, cakes, pastries, etc.
The modern food and drug industry has converted a large percentage of the worlds population to a new religion - a massive cult of pleasure seekers who consume coffee, cigarettes , soft drinks, candy, chocolate, alcohol, processed food, fast food, and concentrated dairy fat (cheese).
People cannot even tell the difference between health and health care, between truly being healthy vs just being symptom free.
Incremental changes can help you too, it doesnt have to be an all or nothing. The average person consumes 5% of his or her calories from fruits and veggies (omitting processed potato products), so even if you do 20% to start, you are ahead of most people.
Instead of looking for weight loss magic pills, powders, potions and plans, seek to be healthy FIRST. If you eat healthy and strive to be healthier, the weight will come off. Stop counting calories, measuring portions and following complicated formulas. Eat as many fruits, veggies, and beans as possible and less of everything else.
Don't succumb to other plans that are an insult to your body and intelligence.
You may need a period of acclimation to detox your body and resurrect your taste buds, but you can and will start craving good, nutritious food once you start feeling better and more energetic.
Try to have some fruit for breakfast, a salad with your lunch and some steamed green veggies with dinner... Replace meat with beans, refined bread with sprouted bread like Ezekiel 4:9 (they also make pitas, bagels, pasta and other great products). And use fruit as dessert as much as possible... Do that and you will be off to a great start.
See plan below:
6 Week Plan
Remember Variety is the spice of life
Raw Non Starch Veggies - Goal 1 pound/day
Lettuces, Salads with snow peas, red bell peppers, carrots, celery, raw peas, tomatoes, zucchini, cucumbers, radishs, beets, cabbagesprouts and herbs
around 100 calories/pound
Pasta use spiralized zucchini
Each medium zucchini provides 33 calories, 6.1 grams of total carbohydrates and 2.0 grams of fiber, which works out to only 4.1 grams of net carbs. Net carbs are the amount of carbs that your body can actually digest, and which can contribute to increasing your blood sugar levels. By comparison, a 2-cup serving of wheat pasta contains approximately 90 grams of carbohydrates.
Cooked Veggies - Goal 1 pound/day
string beans, broccoli, cauliflower, brussell sprouts, asparagus, okra, zuchini, mushrooms, artichokes, onions, peppers, tomatos carrots, kale, collards,swiss chard, bok choy,
Steamed Greens are great with mushrooms, onion, garlic, and stewed tomatoes
Beans/Legumes
Contain soluble and insoluble fiber and are high in resistant starches. Technically a starch. Resistant starches resist digestion and act like a 3rd type of fiber.
Resistant starches
-aid weight loss
-help prevent constipation
-lower blood sugar levels
-reduces risk of diabetes and heart disease
-reduces risk of colon cancer
Important longitudinal study showed that a higher legume intake is the most protective dietary factor affecting survival amongst the elderly. Legumes were associated with long lived people including Japanese (soy, tofu, natto), the Swedes (brown beans , peas), the Mediterranean people (lentils, chickpeas, white beans),
Beans and Greens are the foods most closely linked in the scientific literature with protection against cancer, diabetes, heart disease, stroke and dementia.
Eat beans with every lunch - chickpeas, black-eyed peas, black beans, cowpeas, split peas, lima beans, pinto beans, lentils, red kidney beans, soybeans, cannellini beans, pigeon peas, and white beans.
Fresh Fruit - Four Servings a day (no juice or dried fruit). Strawberries, blueberries, raspberries,kiwifruit, apples, oranges, pineapple, melons, lemons, limes, grapes, pears, bananas, mangoes, plums, peaches and cherries.
Raw Nuts and Seeds (or sprouted) - walnuts, almonds, cashews, pistachios, sunflower seeds, pumpkin, seeds, unhulled sesame seeds, hemp seeds, flaxseeds, chia seeds
Ingredients for Soups - carrots, celery, garlic, onions, zucchini, fresh and dried herbs, no salt seasoning, leeks, turnups, dried beans, lentils and split peas
Soups and Stews are critical components of this eating style. When vegetables are simmered in soup, all nutrients are retained in the liquid. Many soup recipes use fresh vegetable juices like carrot or celery. To create creme soups blend in raw cashews or cashew butter.
Soups are great for leftovers and usually keep up to 4 days
Other Staples - Flavored vinegars, lemons, tomato sauce, salsa (no salt) , avocado, tofu, old fashioned rolled oats or steel cut oats
Already disccussed cleansing and antioxidant/protective properties
Keep it simple
Breakfast - Fruit in morning with nuts/ground flax
Lunch - Salad, Beans on Top, and more fruit
Dinner - Salad and two cooked veggies (1 lb) fruit
90% Rule
100 calories cheat foods
2.5 teaspoons olive oil
1/2 bagel
1/2 cup cooked pasta
Eat as much raw veggies and steamed greens. Eat as much fruit as you like (fresh and unsweetened , not juices or dried fruit). Eat one ounce of beans (quarter cup) as well as an ounce of raw nuts and seeds. Limit yourself to one serving of whole grain or starchy veggetable.Avoid foods that have more milligrams of sodium than number of calories per serving (500-1000/day).
Salad Dressing
Try making nut based dressing or adding nuts and seeds with no oils (use gourmet flavored vinegars
Green Smoothies are great - Get a nutrabullet
Water sauteing
To water saute, heat a skillet on high heat until the water sputters when dropped in the pan. Use a small amount, 2-3 tablespoons of water on a hot skillet, wok or pan, covering the pan and adding more water occasionally until the vegetables are tender. Or try no salt vegetable brother, coconut water, wine or fruit juice.
Foods to Avoid
No Dairy of any Kind - No Milk , Cheese, creams, yogurts, butter ice cream and sour cream
Think of dairy products as meat, only in a liquid, cream or solid form.
And remember to avoid all cheeses - cheese is a nutrionally vacant, disease forming food that is higher in cholesterol than just about anything else (per calorie).
Cheese also has casomorphines (low levels of morphine), so its actually addictive.
No processed or Refined Foods - No white rice, white flour, white pasta,white bread, or anything that is processed like cakes, cookies, unhealthy chips, sodas, etc.
No Meat or animals products - meat, chicken, fish, eggs, pork, turkey, buffalo, or venison. Nothing that has hooves pr flaps a wing. Nothing with a face, and nothing that has a mother on land or in water.
Eat whole, grains and legumes instead and explore meat substitutes like tofu. tempeh, seitan, TVP (textured vegetable protein, veggie hot dogs and veggie burgers.
Eggs - two things are wrong with eggs, the yolk and the white...lol... Yolk has 212 milligrams of cholesterol and 5 grams of fat per egg.
No processed oils - even olive, coconut oil. Dont eat baked goods with added oils and no dressing with added oils
Even olive oil is 15% saturated fat, processed and 4000 calories per pound.
Basically NO MEAT, NO DAIRY, NO PROCESSED OILS and NO REFINED FOODS (especially Sugar and White Flour).
Myth - Eating Plant foods is joyless... No they can be delicious and satisfying
Foods taste better without being dunked in butter, drenched in marginaine or saturated with sour cream.
Myth - A plant based diet is bad for mothers and children. At the age of two after breast feeding, every child is ready for a plant based diet.
Even renowned expert Dr Benjamim Spock recommends the practice in the latest edition of his classic bestselling book, Baby and Child Care.
If you start them young, your kids will develop a palate for fresh fruits and veggies.
Myth - You need to supplement with fish oil - flaxseed meal, chia, and hemp seeds. Or add Algae derived DHA.
Myth - Real Men dont eat plants
Wrong, vegan eating can reverse ED - which is an early warning sign for heart disease.
Whats good for the heart and circulation is good for circulation well.... everywhere...lol..
Disease Prevention Tips
1) Eat green leafy veggies like there is no tomorrow
2) Eat Plant foods of all colors of the rainbow
3) Fiber is your friend. Eat fruits, veggies, whole grains and beans and you get all the fiber you need. You feel better and your bowels will move better.
4) Get junk food out of the house. Set yourself up for success. If its in your cupboard, you'll probably end up eating it in times of desperation. Don't torture yourself, TOSS IT!
5) Always carry healthy food with you. Don't go hunger and let your stomach lead your astray.
6) If you smoke, stop. And if you don't smoke, don't start. It isn't cool, its not smart and definitely not worth it.
7) Minimize or eliminate boze. Its not healthy and rarely enhances life.
8) Get off your butt and move. No matter how good your diet is you MUST exercise your body. Life is better after a workout (Endorphins).
Raw Non Starch Veggies - Goal 1 pound/day
Lettuces, Salads with snow peas, red bell peppers, carrots, celery, raw peas, tomatoes, zucchini, cucumbers, radishs, beets, cabbagesprouts and herbs
around 100 calories/pound
Pasta use spiralized zucchini
Each medium zucchini provides 33 calories, 6.1 grams of total carbohydrates and 2.0 grams of fiber, which works out to only 4.1 grams of net carbs. Net carbs are the amount of carbs that your body can actually digest, and which can contribute to increasing your blood sugar levels. By comparison, a 2-cup serving of wheat pasta contains approximately 90 grams of carbohydrates.
Cooked Veggies - Goal 1 pound/day
string beans, broccoli, cauliflower, brussell sprouts, asparagus, okra, zuchini, mushrooms, artichokes, onions, peppers, tomatos carrots, kale, collards,swiss chard, bok choy,
Steamed Greens are great with mushrooms, onion, garlic, and stewed tomatoes
Beans/Legumes
Contain soluble and insoluble fiber and are high in resistant starches. Technically a starch. Resistant starches resist digestion and act like a 3rd type of fiber.
Resistant starches
-aid weight loss
-help prevent constipation
-lower blood sugar levels
-reduces risk of diabetes and heart disease
-reduces risk of colon cancer
Important longitudinal study showed that a higher legume intake is the most protective dietary factor affecting survival amongst the elderly. Legumes were associated with long lived people including Japanese (soy, tofu, natto), the Swedes (brown beans , peas), the Mediterranean people (lentils, chickpeas, white beans),
Beans and Greens are the foods most closely linked in the scientific literature with protection against cancer, diabetes, heart disease, stroke and dementia.
Eat beans with every lunch - chickpeas, black-eyed peas, black beans, cowpeas, split peas, lima beans, pinto beans, lentils, red kidney beans, soybeans, cannellini beans, pigeon peas, and white beans.
Fresh Fruit - Four Servings a day (no juice or dried fruit). Strawberries, blueberries, raspberries,kiwifruit, apples, oranges, pineapple, melons, lemons, limes, grapes, pears, bananas, mangoes, plums, peaches and cherries.
Raw Nuts and Seeds (or sprouted) - walnuts, almonds, cashews, pistachios, sunflower seeds, pumpkin, seeds, unhulled sesame seeds, hemp seeds, flaxseeds, chia seeds
Ingredients for Soups - carrots, celery, garlic, onions, zucchini, fresh and dried herbs, no salt seasoning, leeks, turnups, dried beans, lentils and split peas
Soups and Stews are critical components of this eating style. When vegetables are simmered in soup, all nutrients are retained in the liquid. Many soup recipes use fresh vegetable juices like carrot or celery. To create creme soups blend in raw cashews or cashew butter.
Soups are great for leftovers and usually keep up to 4 days
Other Staples - Flavored vinegars, lemons, tomato sauce, salsa (no salt) , avocado, tofu, old fashioned rolled oats or steel cut oats
Already disccussed cleansing and antioxidant/protective properties
Keep it simple
Breakfast - Fruit in morning with nuts/ground flax
Lunch - Salad, Beans on Top, and more fruit
Dinner - Salad and two cooked veggies (1 lb) fruit
90% Rule
100 calories cheat foods
2.5 teaspoons olive oil
1/2 bagel
1/2 cup cooked pasta
Eat as much raw veggies and steamed greens. Eat as much fruit as you like (fresh and unsweetened , not juices or dried fruit). Eat one ounce of beans (quarter cup) as well as an ounce of raw nuts and seeds. Limit yourself to one serving of whole grain or starchy veggetable.Avoid foods that have more milligrams of sodium than number of calories per serving (500-1000/day).
Salad Dressing
Try making nut based dressing or adding nuts and seeds with no oils (use gourmet flavored vinegars
Green Smoothies are great - Get a nutrabullet
Water sauteing
To water saute, heat a skillet on high heat until the water sputters when dropped in the pan. Use a small amount, 2-3 tablespoons of water on a hot skillet, wok or pan, covering the pan and adding more water occasionally until the vegetables are tender. Or try no salt vegetable brother, coconut water, wine or fruit juice.
Foods to Avoid
No Dairy of any Kind - No Milk , Cheese, creams, yogurts, butter ice cream and sour cream
Think of dairy products as meat, only in a liquid, cream or solid form.
And remember to avoid all cheeses - cheese is a nutrionally vacant, disease forming food that is higher in cholesterol than just about anything else (per calorie).
Cheese also has casomorphines (low levels of morphine), so its actually addictive.
No processed or Refined Foods - No white rice, white flour, white pasta,white bread, or anything that is processed like cakes, cookies, unhealthy chips, sodas, etc.
No Meat or animals products - meat, chicken, fish, eggs, pork, turkey, buffalo, or venison. Nothing that has hooves pr flaps a wing. Nothing with a face, and nothing that has a mother on land or in water.
Eat whole, grains and legumes instead and explore meat substitutes like tofu. tempeh, seitan, TVP (textured vegetable protein, veggie hot dogs and veggie burgers.
Eggs - two things are wrong with eggs, the yolk and the white...lol... Yolk has 212 milligrams of cholesterol and 5 grams of fat per egg.
No processed oils - even olive, coconut oil. Dont eat baked goods with added oils and no dressing with added oils
Even olive oil is 15% saturated fat, processed and 4000 calories per pound.
Basically NO MEAT, NO DAIRY, NO PROCESSED OILS and NO REFINED FOODS (especially Sugar and White Flour).
Myth - Eating Plant foods is joyless... No they can be delicious and satisfying
Foods taste better without being dunked in butter, drenched in marginaine or saturated with sour cream.
Myth - A plant based diet is bad for mothers and children. At the age of two after breast feeding, every child is ready for a plant based diet.
Even renowned expert Dr Benjamim Spock recommends the practice in the latest edition of his classic bestselling book, Baby and Child Care.
If you start them young, your kids will develop a palate for fresh fruits and veggies.
Myth - You need to supplement with fish oil - flaxseed meal, chia, and hemp seeds. Or add Algae derived DHA.
Myth - Real Men dont eat plants
Wrong, vegan eating can reverse ED - which is an early warning sign for heart disease.
Whats good for the heart and circulation is good for circulation well.... everywhere...lol..
Disease Prevention Tips
1) Eat green leafy veggies like there is no tomorrow
2) Eat Plant foods of all colors of the rainbow
3) Fiber is your friend. Eat fruits, veggies, whole grains and beans and you get all the fiber you need. You feel better and your bowels will move better.
4) Get junk food out of the house. Set yourself up for success. If its in your cupboard, you'll probably end up eating it in times of desperation. Don't torture yourself, TOSS IT!
5) Always carry healthy food with you. Don't go hunger and let your stomach lead your astray.
6) If you smoke, stop. And if you don't smoke, don't start. It isn't cool, its not smart and definitely not worth it.
7) Minimize or eliminate boze. Its not healthy and rarely enhances life.
8) Get off your butt and move. No matter how good your diet is you MUST exercise your body. Life is better after a workout (Endorphins).
Find Your Why - Mindset and Visualize
Make a list of goals and place somewhere where you can see them
- I will be confident about my ability to resist disease
- I will succeed at losing weight and regaining excellent health
- I will be able to fit in fashionable clothes
- My cholestor and BP will improve
- I will look good in a bathing suit this summer
- I will have more energy to take bike trips and play with kids
- My partner will find me more attractive
- My job will be less tiring and I will perform better and make more money
- I will save money on health care and will be able to save for retirement
- I will be confident about my ability to resist disease
- I will succeed at losing weight and regaining excellent health
- I will be able to fit in fashionable clothes
- My cholestor and BP will improve
- I will look good in a bathing suit this summer
- I will have more energy to take bike trips and play with kids
- My partner will find me more attractive
- My job will be less tiring and I will perform better and make more money
- I will save money on health care and will be able to save for retirement
Other tips for Motivation
1)Find an E2 Partner or Friend
2) If you can't find a friend, listen and read books
Documentary Forks over Knives
Joel Fuhrmans eat to live and other books
T Colin Campbell China Study
The Engine 2 Diet
Books By Dr John McDougall, Caldwell Esselstyn, and others
3) Go online to forums DrFuhrman.com, forksoverknives.com
4) Find a support group in your area
5) Conferences
https://www.engine2retreats.com/
www.drfuhrman.com
others
6) Find Holistic Veggie friendly doctors for testing
TESTs
a. Total Cholesterol - Aim to get below 150 (mg/dl) - definitely doable on whole food plant based diet. Framington Study no heart attacks if below 150
b. LDL and HDL - Shoot for below 80 (mg/dl) -
c. Ratin LDL/HDL - below 3.5 - Forget about ratio of good to bad.
d. Fasting Glucose - 60 mg/dl - 100 mg/dl
e. Blood Pressure - every hour heart pumps 70 gallons blood to over 60,000 miles vessels
f. Systolic 120 or below - Systolic represents the force your heart exerts on your arteries when your heart squeezes
g. Diastolic 80 or below - Represents the force that the blood exerts on your arteries when your heart relaxes.
(High blood pressure does not have to go up with age)
h. BMI - BMI is a good estimate but percentage body fat is the real wake up call.
7) Forgive yourself
8) Keep healthy options always handy.
9) Keep a food log (a must)
According to the Environmental Working Group, these are the best and worst foods with regards to pesticides. Make sure to buy organinc from the dirty dozen.
Environmental Working Group. Shoppers Guide to Pesticides. Http://www.foodnews.org/wallet-guide.php
The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Use EWG's Shopper's Guide to Pesticides™ to reduce your exposures as much as possible, but eating conventionally-grown produce is far better than not eating fruits and vegetables at all. The Shopper's Guide to Pesticides in Produce™ will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake by avoiding the 12 most contaminated fruits and vegetables and choosing the least contaminated produce.
For the second year, we have expanded the Dirty Dozen™ with a Plus category to highlight two crops – domestically-grown summer squash and leafy greens, specifically kale and collards. These crops did not meet traditional Dirty Dozen™ criteria but were commonly contaminated with pesticides exceptionally toxic to the nervous system.
Though the Environmental Protection Agency has been restricting the uses of the most toxic pesticides, they are still detected on some foods. For example, green beans were on last year's Plus list because they were often contaminated with two highly toxic organophosphates. Those pesticides are being withdrawn from agriculture. But leafy greens still show residues of organophosphates and other risky pesticides. That's why they are on the Plus list for 2013.
Tests in 2008 found that some domestically-grown summer squash – zucchini and yellow crookneck squash -- contained residues of harmful organochlorine pesticides that were phased out of agriculture in the 1970s and 1980s but that linger on some farm fields.
Genetically modified plants, or GMOs, are not often found in the produce section of grocery stores. Field corn, nearly all of which is produced with genetically modified seeds, is used to make tortillas, chips, corn syrup, animal feed and biofuels. Because it is not sold as a fresh vegetable, it is not included in EWG's Shopper's Guide to Pesticides in Produce. Nor is soy, another heavily GMO crop that makes its way into processed food.
The genetically modified crops likely to be found in produce aisles of American supermarkets are zucchini, Hawaiian papaya and some varieties of sweet corn. Most Hawaiian papaya is a GMO. Only a small fraction of zucchini and sweet corn are GMO. Since U.S. law does not require labeling of GMO produce, EWG advises people who want to avoid it to purchase the organically-grown versions of these items.
Environmental Working Group. Shoppers Guide to Pesticides. Http://www.foodnews.org/wallet-guide.php
The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Use EWG's Shopper's Guide to Pesticides™ to reduce your exposures as much as possible, but eating conventionally-grown produce is far better than not eating fruits and vegetables at all. The Shopper's Guide to Pesticides in Produce™ will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake by avoiding the 12 most contaminated fruits and vegetables and choosing the least contaminated produce.
For the second year, we have expanded the Dirty Dozen™ with a Plus category to highlight two crops – domestically-grown summer squash and leafy greens, specifically kale and collards. These crops did not meet traditional Dirty Dozen™ criteria but were commonly contaminated with pesticides exceptionally toxic to the nervous system.
Though the Environmental Protection Agency has been restricting the uses of the most toxic pesticides, they are still detected on some foods. For example, green beans were on last year's Plus list because they were often contaminated with two highly toxic organophosphates. Those pesticides are being withdrawn from agriculture. But leafy greens still show residues of organophosphates and other risky pesticides. That's why they are on the Plus list for 2013.
Tests in 2008 found that some domestically-grown summer squash – zucchini and yellow crookneck squash -- contained residues of harmful organochlorine pesticides that were phased out of agriculture in the 1970s and 1980s but that linger on some farm fields.
Genetically modified plants, or GMOs, are not often found in the produce section of grocery stores. Field corn, nearly all of which is produced with genetically modified seeds, is used to make tortillas, chips, corn syrup, animal feed and biofuels. Because it is not sold as a fresh vegetable, it is not included in EWG's Shopper's Guide to Pesticides in Produce. Nor is soy, another heavily GMO crop that makes its way into processed food.
The genetically modified crops likely to be found in produce aisles of American supermarkets are zucchini, Hawaiian papaya and some varieties of sweet corn. Most Hawaiian papaya is a GMO. Only a small fraction of zucchini and sweet corn are GMO. Since U.S. law does not require labeling of GMO produce, EWG advises people who want to avoid it to purchase the organically-grown versions of these items.
Be a Label Detective
When I used to do nutritional counseling I would educate people on how to be a label detective on any boxed, bagged, packaged, canned, cartoned, or frozen foods.
If you eat an orange, a banana, a tomato, or cucumber or any whole foods from the produce section, you know what you are getting, especially if its organic - 100% food.
But the food processing industry is very tricky and devious and sometimes labels on the sides, back and bottom of processed foods are hard to understand.
Its best not to eat processed foods, but if you do try to buy any boxed or packaged from a health food store, or at least the health food section in a major grocerie store.
Most major food processing companies are in the business of making money, NOT YOUR HEALTH!
Their goal is to create food that is cheap to produce, has a long shelf life, tastes good, and is has low nutrition so you'll want to eat and buy more.
For starters NEVER BELIEVE THE CLAIMS ON THE BOX - the words healthy, natural, reduced fat, etc mean nothing. The food processing industry can say just about anything. Ignore all that and go straight to the label.
Percent Fat.
Anything listing percentages of fat is meaningless, because its percent of weight. To calculate TRUE percentage of fat, take the total fat number in grams (g), multiply by 9 (because there are 9 calories in every gram of fat). That gives you the calories in a serving from fat. To get the TRUE percentage of calories from fat, now divide by the calories in a serving.
For example, 2% milk is 2% fat BY WEIGHT, not by calories, so its very misleading. Using the formula above you'll find if you read a 2% milk label, that its actually a whopping 37.5% calories from FAT! Whole milk is 3.5% fat by weight and is around 51% fat. WOW!
Try to make sure all food you eat especially if it is packaged or processed, has less than 25% calories from fat. Even better avoid processed foods altogether.
Fat Free
Did you know that you may have products in your house that are 100% fat but labeled as fat free? Namely cooking sprays like Pam. The food and drug administration allows any food with less than 1/2 a gram a fat per serving to call itself "fat-free". So manufacturers shrink the serving size to insure that there is 1/5 gram of fat per serving. So buy spray paint if you need to paint your fence, but leave cooking sprays on the shelf at the store.
Zero Trans Fat
Many companies label their products with zero trans fat, but still have partially hydrogenated oils in the ingredient list. LESSON - Again ignore everything on food packaging EXCEPT the actual nutritional and ingredient list.
Multigrain, Cracked Wheat, Seven Grain, 100 percent wheat, Enriched Flour, Unbleached, Semolina, and even whole grain blend
Around 130-140 wheat flour a year
There are way too many ingredients in typical processed foods, but lets look at some of the most ubiquitous that are unhealthy.
1) Sugar and High Fructose Corn Syrup -
2) Wheat Flour = White Flour
3) Anything with the word hydrogenated
4) Anything with a word you cannot pronounce
5) Anything with more than 500 mg of sodium per serving, watch out for canned foods
Anosmia (pronounced /ænˈɒzmiə/) is the inability to perceive odor, or in other words a lack of functioning olfaction. Anosmia may be temporary but traumatic anosmia can be permanent. Anosmia is due to an inflammation of the nasal mucosa; blockage of nasal passages or a destruction of one temporal lobe.
If you eat an orange, a banana, a tomato, or cucumber or any whole foods from the produce section, you know what you are getting, especially if its organic - 100% food.
But the food processing industry is very tricky and devious and sometimes labels on the sides, back and bottom of processed foods are hard to understand.
Its best not to eat processed foods, but if you do try to buy any boxed or packaged from a health food store, or at least the health food section in a major grocerie store.
Most major food processing companies are in the business of making money, NOT YOUR HEALTH!
Their goal is to create food that is cheap to produce, has a long shelf life, tastes good, and is has low nutrition so you'll want to eat and buy more.
For starters NEVER BELIEVE THE CLAIMS ON THE BOX - the words healthy, natural, reduced fat, etc mean nothing. The food processing industry can say just about anything. Ignore all that and go straight to the label.
Percent Fat.
Anything listing percentages of fat is meaningless, because its percent of weight. To calculate TRUE percentage of fat, take the total fat number in grams (g), multiply by 9 (because there are 9 calories in every gram of fat). That gives you the calories in a serving from fat. To get the TRUE percentage of calories from fat, now divide by the calories in a serving.
For example, 2% milk is 2% fat BY WEIGHT, not by calories, so its very misleading. Using the formula above you'll find if you read a 2% milk label, that its actually a whopping 37.5% calories from FAT! Whole milk is 3.5% fat by weight and is around 51% fat. WOW!
Try to make sure all food you eat especially if it is packaged or processed, has less than 25% calories from fat. Even better avoid processed foods altogether.
Fat Free
Did you know that you may have products in your house that are 100% fat but labeled as fat free? Namely cooking sprays like Pam. The food and drug administration allows any food with less than 1/2 a gram a fat per serving to call itself "fat-free". So manufacturers shrink the serving size to insure that there is 1/5 gram of fat per serving. So buy spray paint if you need to paint your fence, but leave cooking sprays on the shelf at the store.
Zero Trans Fat
Many companies label their products with zero trans fat, but still have partially hydrogenated oils in the ingredient list. LESSON - Again ignore everything on food packaging EXCEPT the actual nutritional and ingredient list.
Multigrain, Cracked Wheat, Seven Grain, 100 percent wheat, Enriched Flour, Unbleached, Semolina, and even whole grain blend
Around 130-140 wheat flour a year
This is a HUGE scam, because most breads and wheat products have wheat flour which is WHITE FLOUR! Even most whole wheat breads have a small amount of actual whole wheat and wheat flour and carmel coloring to make it look whole wheat. If is soft like wonder bread, don't buy it because its just wonderbread with a fake tan (carmel coloring).
Average american
Natural or Healthy -
Almost any product can claim to be Natural or Healthy so again, don't believe the hype, read the label.
Number of servings per container -
Really look at this carefully, even small bags of chips may say 2 servings even though most people will eat the whole bag.
This is a big scam to make it look like a processed food has less calories and fat than it actually does. Again calculate the percentage of calories from fat and look at the amount of fiber.
Added Sodium - see section on salt. Too much salt in the diet is associated with hypertension (high blood pressure), a major risk factor for heart disease and stroke.
Again in canned foods be mindful of the number of servings. Many canned soups are easy to eat the whole can when the label says two servings per container. So if the label says 680 mg sodium, it is 1360 total for the can!! Thats more salt than you should eat in a day.
Here's a simple rule of thumb - limit amount of sodium per serving to LESS than the number of calories - and course, the fewer the better.
Added Sugar -
Around 130-140 of refined caloric sweetners a year
Average american
Natural or Healthy -
Almost any product can claim to be Natural or Healthy so again, don't believe the hype, read the label.
Number of servings per container -
Really look at this carefully, even small bags of chips may say 2 servings even though most people will eat the whole bag.
This is a big scam to make it look like a processed food has less calories and fat than it actually does. Again calculate the percentage of calories from fat and look at the amount of fiber.
Added Sodium - see section on salt. Too much salt in the diet is associated with hypertension (high blood pressure), a major risk factor for heart disease and stroke.
Again in canned foods be mindful of the number of servings. Many canned soups are easy to eat the whole can when the label says two servings per container. So if the label says 680 mg sodium, it is 1360 total for the can!! Thats more salt than you should eat in a day.
Here's a simple rule of thumb - limit amount of sodium per serving to LESS than the number of calories - and course, the fewer the better.
Added Sugar -
Around 130-140 of refined caloric sweetners a year
Americans are overconsuming rerfined and simple sugars at an astonishing rate. This trend only contributes to the obesity and diabetes epidemic.
Sugars occur naturally in many foods such as fruits, vegetables grains and legumes. These foods are great and healthy because they are filled with water, fiber, vitimans, minerals , nutrients and phytochemicals.
However when sugars are refined, adulterated, and processed, they become empty calories: They contain almost no nutritional value.
These simple sugars include
evaporated cane juice, sugar/sucrose, brown sugar, fructose, high fructose corn syrup, corn syrup, molasses, honey, barley malt, beet sugar, dextrose, maltodextrin,glucose syrup, concentrated fruit juice, ,maltose, and others.
Dietary Fiber - is your friend
Fiber is a type of carbohydrate your body cannot digest and thats a good thing! It helps us fill up and eat less calories.
Its like an internal house cleaner, which clean and carry off garbage and toxic materal.
Fiber is exclusively in whole food plant products, and is nowhere to be found in animal food.
And beware of fruit juices, especially from concentrate as these are just sugar
There are way too many ingredients in typical processed foods, but lets look at some of the most ubiquitous that are unhealthy.
1) Sugar and High Fructose Corn Syrup -
2) Wheat Flour = White Flour
3) Anything with the word hydrogenated
4) Anything with a word you cannot pronounce
5) Anything with more than 500 mg of sodium per serving, watch out for canned foods
Anosmia (pronounced /ænˈɒzmiə/) is the inability to perceive odor, or in other words a lack of functioning olfaction. Anosmia may be temporary but traumatic anosmia can be permanent. Anosmia is due to an inflammation of the nasal mucosa; blockage of nasal passages or a destruction of one temporal lobe.
Environment
Environment
Takes over 10 times more fossil fuel to produce a calorie of animal food, than it does plant food.
Since 1970's 20% rain forest been cleared, area the size of California. 80% of this land is occupied by livestock.
The worlds livestock alone eat enough grain to feed 8.7 billion people.
1 billion malnourished , grain needed to feed cattle could feed malnourished.
According to united nations, the livestock industry is a greater contributor to global warming than the transportation industry.
10 billion animals killed a year in the US.
Stints and bypass treat large blockages - only that system
Takes over 10 times more fossil fuel to produce a calorie of animal food, than it does plant food.
Since 1970's 20% rain forest been cleared, area the size of California. 80% of this land is occupied by livestock.
The worlds livestock alone eat enough grain to feed 8.7 billion people.
1 billion malnourished , grain needed to feed cattle could feed malnourished.
According to united nations, the livestock industry is a greater contributor to global warming than the transportation industry.
10 billion animals killed a year in the US.
Stints and bypass treat large blockages - only that system
Never Get Cancer in Your Life!
☆Never Experience Cancer in Your Life ☆
The Secret of Anti-Angiogenic Foods
Over 25% of all deaths in the U.S. are due to cancer and the war on cancer is a complete, total and utter failure as cancer rates are as high as ever.
There is a lot of talk about angiogenesis in relation to cancer and other diseases like blindness, psoriasis, arthritis, alzheimers, obesity, MS, and others.
I am writing this article because a client of mine with cancer saw that certain energy medicine therapies encouraged angiogenesis and she freaked out, like the word angiogenesis was the evil... Well evil spelled backwards is LIVE and it's apropos with the word angiogenesis which can be LIFE supporting, and also cancer promoting. So what gives? What the heck is angiogenesis and why does it have such a bad rap?
Angiogenesis is literally the creation of new blood vessels from the roots "angio" (relating to blood vessels) and "genesis" (creation).
So ultimately angiogenesis can be necessary for creating new blood vessels for repairing wounds, brain function, hair growth, vascularity in athletes, eyes, etc. It can be DEFINITELY a VERY GOOD THING.
But it can be harmful in the spread of cancer, obesity and other diseases.
Here is a easy way to know if it's good or bad... If angiogenesis is occurring to nourshish your healthy tissues, organs and cells it is GOOD. If angiogenesis is happening to nourish tumors, fat cells, cellulite and other pathogens relating to UNHEALTHY tissue, it is bad.
So you want angiogenesis in perfect balance in your body, encouraging the good and prohibiting the bad. Its just like blood pressure, pH, glucose levels, temperature, etc, in that there needs to be a balance. High blood pressure is not good, but neither is low blood pressure. The problem is not blood pressure, its having a blood pressure reading that is out of balance. Same is true with angiogenesis.
☆Tumor Angiogenesis - The Bad☆
Let's look at Tumor angiogenesis which is most definitely a harmful mechanism that leads to the growth and proliferation of cancer.
Tumor angiogenesis is the proliferation of a network of blood vessels that penetrates into cancerous growths, supplying nutrients and oxygen and removing waste products. Tumor angiogenesis actually starts with cancerous tumor cells releasing molecules that send signals to surrounding normal host tissue (see image - top).
So basically tumors are tricking the body with signaling molecules that tells the body to create blood vessels to feed the tumors with oxygen and nutrients. And the same exact thing happens with fat cells and cellulite. Extra Blood vessels are needed to supply fat cells and cellulite deposit. This is definitely NOT GOOD for your health. But there is a natural answer (hint: it's NOT anti-angiogenic drugs).
The problem with ant-angiogenic drugs used to treat cancer is that they also turn off both BAD and GOOD angiogenesis which may help slightly with slowing done tumor growth, but with a big pricetag... That pricetag is increased risk for wounds that don't heal, peripheral arterial disease, stroke, hair loss and other complications (think of cancer patients that lose their hair).
This is another great example at why drugs fail to work or at best help with one condition but have many side effects in its place. We should fear messing with something as complex, magnificent and miraculous as the human body.
☆The Solution☆
Luckily there is an answer , Nature's NATURAL anti-angiogenic tonics. (Refer to the list in the bottom image), as all these foods and herbs have clinical research PROVING they have anti-cancer and anti-angiogenic effects AND ... here is the important point... These NATURAL foods and herbs DO NOT shut off HEALTHY angiogenesis. They keep the body in perfect balance!
And here is an added bonus, the same anti-angiogenic NATURAL foods and herbs, help to stop and burn up cellulite by shutting down the supply of oxygen and nutrients to the fat cells. So the same foods that prevent and even reverse cancer, can prevent and reverse obesity - burning both tumors and celllulite - how great is that!
Also, alkaline and ionized water, sauna therapy and PEMF therapy help to promote healthy angiogenesis while turning off harmful angiogenesis.
Natural remedies keep the body in balance... Thats the beauty of sticking with Nature and staying away from drugs!
Mushrooms have angiogenesis inhibitors
Stops body fat and tumors from growing
Onions
Garlic
Soy
Cinnamon
Berries
Greens
Mushrooms
Internation journal of Cancer - Woman who consumed mushrooms had a 64% lower risk of breast cancer
Aromatase enzymes in mushrooms reduce hormones that promote cancer
10 grams of mushrooms a day is one white mushrooms… With green tea and green veggies 89% lower.
People who ate the most onions regularly show a 60% - 70% reduction in all major cancers
American Journal of Clinical Nutrition.
Disulfides and anticancer phytochemicals
Angiogenesis inhibitors in mushrooms and onions stop the supply of nutrients to tumors AND fat cells.
The Secret of Anti-Angiogenic Foods
Over 25% of all deaths in the U.S. are due to cancer and the war on cancer is a complete, total and utter failure as cancer rates are as high as ever.
There is a lot of talk about angiogenesis in relation to cancer and other diseases like blindness, psoriasis, arthritis, alzheimers, obesity, MS, and others.
I am writing this article because a client of mine with cancer saw that certain energy medicine therapies encouraged angiogenesis and she freaked out, like the word angiogenesis was the evil... Well evil spelled backwards is LIVE and it's apropos with the word angiogenesis which can be LIFE supporting, and also cancer promoting. So what gives? What the heck is angiogenesis and why does it have such a bad rap?
Angiogenesis is literally the creation of new blood vessels from the roots "angio" (relating to blood vessels) and "genesis" (creation).
So ultimately angiogenesis can be necessary for creating new blood vessels for repairing wounds, brain function, hair growth, vascularity in athletes, eyes, etc. It can be DEFINITELY a VERY GOOD THING.
But it can be harmful in the spread of cancer, obesity and other diseases.
Here is a easy way to know if it's good or bad... If angiogenesis is occurring to nourshish your healthy tissues, organs and cells it is GOOD. If angiogenesis is happening to nourish tumors, fat cells, cellulite and other pathogens relating to UNHEALTHY tissue, it is bad.
So you want angiogenesis in perfect balance in your body, encouraging the good and prohibiting the bad. Its just like blood pressure, pH, glucose levels, temperature, etc, in that there needs to be a balance. High blood pressure is not good, but neither is low blood pressure. The problem is not blood pressure, its having a blood pressure reading that is out of balance. Same is true with angiogenesis.
☆Tumor Angiogenesis - The Bad☆
Let's look at Tumor angiogenesis which is most definitely a harmful mechanism that leads to the growth and proliferation of cancer.
Tumor angiogenesis is the proliferation of a network of blood vessels that penetrates into cancerous growths, supplying nutrients and oxygen and removing waste products. Tumor angiogenesis actually starts with cancerous tumor cells releasing molecules that send signals to surrounding normal host tissue (see image - top).
So basically tumors are tricking the body with signaling molecules that tells the body to create blood vessels to feed the tumors with oxygen and nutrients. And the same exact thing happens with fat cells and cellulite. Extra Blood vessels are needed to supply fat cells and cellulite deposit. This is definitely NOT GOOD for your health. But there is a natural answer (hint: it's NOT anti-angiogenic drugs).
The problem with ant-angiogenic drugs used to treat cancer is that they also turn off both BAD and GOOD angiogenesis which may help slightly with slowing done tumor growth, but with a big pricetag... That pricetag is increased risk for wounds that don't heal, peripheral arterial disease, stroke, hair loss and other complications (think of cancer patients that lose their hair).
This is another great example at why drugs fail to work or at best help with one condition but have many side effects in its place. We should fear messing with something as complex, magnificent and miraculous as the human body.
☆The Solution☆
Luckily there is an answer , Nature's NATURAL anti-angiogenic tonics. (Refer to the list in the bottom image), as all these foods and herbs have clinical research PROVING they have anti-cancer and anti-angiogenic effects AND ... here is the important point... These NATURAL foods and herbs DO NOT shut off HEALTHY angiogenesis. They keep the body in perfect balance!
And here is an added bonus, the same anti-angiogenic NATURAL foods and herbs, help to stop and burn up cellulite by shutting down the supply of oxygen and nutrients to the fat cells. So the same foods that prevent and even reverse cancer, can prevent and reverse obesity - burning both tumors and celllulite - how great is that!
Also, alkaline and ionized water, sauna therapy and PEMF therapy help to promote healthy angiogenesis while turning off harmful angiogenesis.
Natural remedies keep the body in balance... Thats the beauty of sticking with Nature and staying away from drugs!
Mushrooms have angiogenesis inhibitors
Stops body fat and tumors from growing
Onions
Garlic
Soy
Cinnamon
Berries
Greens
Mushrooms
Internation journal of Cancer - Woman who consumed mushrooms had a 64% lower risk of breast cancer
Aromatase enzymes in mushrooms reduce hormones that promote cancer
10 grams of mushrooms a day is one white mushrooms… With green tea and green veggies 89% lower.
People who ate the most onions regularly show a 60% - 70% reduction in all major cancers
American Journal of Clinical Nutrition.
Disulfides and anticancer phytochemicals
Angiogenesis inhibitors in mushrooms and onions stop the supply of nutrients to tumors AND fat cells.
Energy Medicine in Raw Foods
Too Much Protein CLOGS the Basement Membrane / Living Matrix
In terms of metabolic combustion, excess protein in the diet does not “burn cleanly.” It has been associated with creating an over-acid system due to the accumulation of toxic wastes such as uric acids and purines in the tissues. The late nutrition expert, Paavo Airola, Ph.D., pointed out that overeating protein “contributes to the development of many of our most common and serious diseases, such as arthritis, kidney damage, pyorrhea, schizophrenia, osteoporosis, atherosclerosis, heart disease, and cancer: and that a “high protein diet causes premature aging and lowers life expectancy.”
A high animal protein diet includes twenty times more phosphorous than calcium, which in turn depletes calcium resulting in osteoporosis and tooth decalcification. Studies strongly suggest that most people eat too much protein, and that excess protein, especially if it is meat protein, is detrimental to our health.
A high animal protein diet includes twenty times more phosphorous than calcium, which in turn depletes calcium resulting in osteoporosis and tooth decalcification. Studies strongly suggest that most people eat too much protein, and that excess protein, especially if it is meat protein, is detrimental to our health.
The Wendt doctrine, a result of thirty years of research by a family of German physician researchers, connects excess protein consumption to some forms of chronic degenerative disease. The Wendts were able to prove with electron microscope pictures, that excess protein clogs the basement membrane, which is a filtering membrane located between capillaries and cells. This membrane helps regulate the flow of nutrients and waste products between capillaries, cells, and fluid in the tissues they penetrate.
The more excess protein there is in the diet, the more protein is lodged in the basement membrane. This makes it more difficult for proteins, other nutrients, including oxygen, to enter the cells and for waste to exit.
Eventually, the basement membrane becomes so clogged with excess protein that the cells on the inside of the capillary walls begin to store and secrete the excess protein in insoluble forms that accumulate on the inside of the capillaries and arteriole walls, causing atherosclerosis, hypertension, adult-onset diabetes, and what the Wendts term capillarogenic tissue degeneration. This system-wide condition produces cellular malnutrition. The key understanding is that excess protein in the diet results in a protein storage disease that slowly chokes off the system. It is much harder to meditate when one is choking on a cellular level and the vitality of the system is slowly dying out. The Wendts found that this whole process could be reversed by stopping the intake of all animal protein for one to three months and by eating a low protein diet.
There Is Enough Protein in Vegan Foods
The biggest fear generated by pro-meat eaters and new vegetarians is about not getting enough protein. The real problem is just the opposite: We take in too much protein. According to the Max Planck Institute for Nutritional Research in Germany, there are many vegetable sources of protein that are superior or equal to animal proteins. The Planck Institute found complete vegetarian proteins—those that contain all eight essential amino acids—to be available from almonds, sesame, pumpkin, and sunflower seeds, soybeans, buckwheat, all leafy greens and most fruits. Fruits supply approximately the same percentage of complete protein as mother’s milk. Dr. Airola feels “it is virtually impossible not to get enough protein, provided you have enough to eat of natural, unrefined foods.”
In many cases, as our system changes with meditation, fasting, eating lighter, and increasing live food intake, our basement membranes become clear, more porous, and thinner, so the protein we take in moves into the cells more readily. Accordingly, our protein needs spontaneously drop. Perhaps over time we might find that the 1.4 percent protein--as found in mother’s milk-- is all we need.
The more excess protein there is in the diet, the more protein is lodged in the basement membrane. This makes it more difficult for proteins, other nutrients, including oxygen, to enter the cells and for waste to exit.
Eventually, the basement membrane becomes so clogged with excess protein that the cells on the inside of the capillary walls begin to store and secrete the excess protein in insoluble forms that accumulate on the inside of the capillaries and arteriole walls, causing atherosclerosis, hypertension, adult-onset diabetes, and what the Wendts term capillarogenic tissue degeneration. This system-wide condition produces cellular malnutrition. The key understanding is that excess protein in the diet results in a protein storage disease that slowly chokes off the system. It is much harder to meditate when one is choking on a cellular level and the vitality of the system is slowly dying out. The Wendts found that this whole process could be reversed by stopping the intake of all animal protein for one to three months and by eating a low protein diet.
There Is Enough Protein in Vegan Foods
The biggest fear generated by pro-meat eaters and new vegetarians is about not getting enough protein. The real problem is just the opposite: We take in too much protein. According to the Max Planck Institute for Nutritional Research in Germany, there are many vegetable sources of protein that are superior or equal to animal proteins. The Planck Institute found complete vegetarian proteins—those that contain all eight essential amino acids—to be available from almonds, sesame, pumpkin, and sunflower seeds, soybeans, buckwheat, all leafy greens and most fruits. Fruits supply approximately the same percentage of complete protein as mother’s milk. Dr. Airola feels “it is virtually impossible not to get enough protein, provided you have enough to eat of natural, unrefined foods.”
In many cases, as our system changes with meditation, fasting, eating lighter, and increasing live food intake, our basement membranes become clear, more porous, and thinner, so the protein we take in moves into the cells more readily. Accordingly, our protein needs spontaneously drop. Perhaps over time we might find that the 1.4 percent protein--as found in mother’s milk-- is all we need.
Trans Fats = Plastic Fat
Trans fatty acids or trans fats are formed when manufacturers turn liquid oils into solid fats. Think shortening and hard margarine. Manufacturers create trans fats via a process called hydrogenation. Hydro-what? In a nutshell, hydrogenation is a process by which vegetable oils are converted to solid fats simply by adding hydrogen atoms over a nickel catalyst.
Cis = Same Side - Trans = Across
Why hydrogenate? Hydrogenation increases the shelf life and flavor stability of foods. Indeed, trans fats can be found in a laundry list of foods including vegetable shortening, margarine, crackers (even healthy sounding ones like Nabisco Wheat Thins), cereals, candies, baked goods, cookies, granola bars, chips, snack foods, salad dressings, fats, fried foods, and many other processed foods.
Problem - trans fats DO NOT EXIST IN NATURE and interfere with the body's production of beneficial fatty acids and promote heart disease.
No benefits, ONLY ADVERSE affects, its plastic fat.
Avoid anything that says hydrogenated or partially hydronated like the plague.
Just as bad as saturated fat
Cis = Same Side - Trans = Across
Why hydrogenate? Hydrogenation increases the shelf life and flavor stability of foods. Indeed, trans fats can be found in a laundry list of foods including vegetable shortening, margarine, crackers (even healthy sounding ones like Nabisco Wheat Thins), cereals, candies, baked goods, cookies, granola bars, chips, snack foods, salad dressings, fats, fried foods, and many other processed foods.
Problem - trans fats DO NOT EXIST IN NATURE and interfere with the body's production of beneficial fatty acids and promote heart disease.
No benefits, ONLY ADVERSE affects, its plastic fat.
Avoid anything that says hydrogenated or partially hydronated like the plague.
Just as bad as saturated fat
But trans fats are deadly, according to the medical community.
Dr. Michael Aziz, author of The Perfect 10 Diet, says because trans fats are artificially synthesized in a lab, our body doesn't know what to do with them.
"Trans fats are really like plastic and when we eat them they incorporate in our cells and the cells cannot communicate or talk to one another," he explained. "In turn, hormones are disturbed; weight gain follows. But more troubling -- the risk for heart disease, cancer, stroke, infertility goes up."
Trans fats have been linked to Alzheimer's Disease and are the cornerstone of an inflammatory diet.
Cardiologist Deepak Talreja tells his patients to scan a product's list of ingredients for trans fats, which are also called hydrogenated oils.
"Trans fats are probably one of the most dangerous things we can consume that you see in everyday foods that have no restrictions on them," he said.
The FDA is giving food companies two months to try to prove trans fats are safe. If they can't, they'll be given a deadline to phase them out of their products.
Dr. Michael Aziz, author of The Perfect 10 Diet, says because trans fats are artificially synthesized in a lab, our body doesn't know what to do with them.
"Trans fats are really like plastic and when we eat them they incorporate in our cells and the cells cannot communicate or talk to one another," he explained. "In turn, hormones are disturbed; weight gain follows. But more troubling -- the risk for heart disease, cancer, stroke, infertility goes up."
Trans fats have been linked to Alzheimer's Disease and are the cornerstone of an inflammatory diet.
Cardiologist Deepak Talreja tells his patients to scan a product's list of ingredients for trans fats, which are also called hydrogenated oils.
"Trans fats are probably one of the most dangerous things we can consume that you see in everyday foods that have no restrictions on them," he said.
The FDA is giving food companies two months to try to prove trans fats are safe. If they can't, they'll be given a deadline to phase them out of their products.
Fats
You’ve probably heard the terms “fatty acid” and “omega 3″ before, but do you know what a fatty acid is or why your body needs it? What about the different types of fatty acids, what foods you can naturally find them in and how much your body needs to live a long, healthy life?
Fatty acids are important for all systems of the body to function normally, including your skin, respiratory system, circulatory system, brain and organs. There are two fatty acids, termed essential fatty acids (EFA) that your body does not produce on its own. EFAs have to be ingested.
The two essential fatty acids that the human body cannot produce are the omega-3 fatty acid and omega-6 fatty acid, which are important for brain development, immune system function and blood pressure regulation.
What is Omega-3 Fatty Acid?Omega-3 fatty acid (Alpha-linolenic acid) is an essential fatty acid that plays an important role in brain function and may help you fight against cardiovascular disease. The American Heart Association recommends a diet in which fatty fish, like salmon, herring, sardines and tuna are consumed at least twice a week.
While these foods are high in omega-3 fatty acid, I personally do not agree with this recommendation as fish can be contaminated and may be high in mercury, which can have detrimental health effects. Plus, I believe a raw food diet consisting of little to no meat is better for the human body. Phytoplankton is plant based and contains the live EPA and DHA that can’t be found elsewhere. The best fish oil replacement is PhytOriginal
Health Benefits of Omega-3 Fatty AcidResearch on the health benefits of omega-3 fatty acid have shown that it may be useful for supporting the following:
Omega-3 fatty acids are found naturally in:
What is Omega-6 Fatty Acid?Omega-6 fatty acid (Linoleic Acid) combined with omega-3 fatty acid produces many of the health benefits described above, but the trickiest part about playing the fatty acid game is that it is best to eat them in the right amounts.
You should be eating about twice as much omega-6 as omega-3, so that your omega-6 to omega-3 ratio is 2:1, but in today’s world of fast food, frozen entrees, and high calorie snacks, it is not uncommon for most people to actually be getting about 15 times more omega-6 than omega-3. Washington DC’s center for Genetics, Nutrition and Health suggest that eating omega-6 and omega-3 in the wrong proportions may actually negate the health benefits.
The best sources of omega-6 are seeds, nuts and grains and green leafy vegetables, like lettuce, broccoli, purslane and kale, and in certain raw vegetable oils. Care should be taken to use raw cold pressed vegetable oils because cooking destroys the benefits of the fatty acids.
Omega-6 fatty acids are also found naturally in:
However, if you do not have enough omega 3 and omega 6, then you must get omega 9 from your diet.
This fatty acid plays a role in promoting heart health by supporting healthy, balanced cholesterol levels and improving immune function.
Omega-9 fatty acids are also found naturally in:
One study found significantly lower amounts of EPA in the cells of patients who had attempted suicide, suggesting that omega-3 fatty acids may actually play a role in suicide prevention. A lack of DHA has been associated with Alzheimer disease, attention disorders, phenylketonuria, cystic fibrosis and other diseases. Marine algae is the best source of EPA and DHA.
Fatty acids are important for all systems of the body to function normally, including your skin, respiratory system, circulatory system, brain and organs. There are two fatty acids, termed essential fatty acids (EFA) that your body does not produce on its own. EFAs have to be ingested.
The two essential fatty acids that the human body cannot produce are the omega-3 fatty acid and omega-6 fatty acid, which are important for brain development, immune system function and blood pressure regulation.
What is Omega-3 Fatty Acid?Omega-3 fatty acid (Alpha-linolenic acid) is an essential fatty acid that plays an important role in brain function and may help you fight against cardiovascular disease. The American Heart Association recommends a diet in which fatty fish, like salmon, herring, sardines and tuna are consumed at least twice a week.
While these foods are high in omega-3 fatty acid, I personally do not agree with this recommendation as fish can be contaminated and may be high in mercury, which can have detrimental health effects. Plus, I believe a raw food diet consisting of little to no meat is better for the human body. Phytoplankton is plant based and contains the live EPA and DHA that can’t be found elsewhere. The best fish oil replacement is PhytOriginal
Health Benefits of Omega-3 Fatty AcidResearch on the health benefits of omega-3 fatty acid have shown that it may be useful for supporting the following:
- Asthma
- Diabetes
- Arthritis
- Osteoporosis
- Some Cancers
- Skin Disorders
- High Cholesterol
- High Blood Pressure
- Attention Disorders
- Depressive Disorders
- Macular Degeneration
- Digestive Difficulties
Omega-3 fatty acids are found naturally in:
- Grains
- Marine Algae
- Brazil Nuts
- Hempseed Oil
- Mustard Seeds
- Pumpkin Seeds
- Chia Seed Oil
- Wheat Germ Oil
- Canola Oil (Rapeseed)
- Green Leafy Vegetables
- Raw Walnuts & Walnut Oil
- Flaxseeds or Flaxseed Oil
What is Omega-6 Fatty Acid?Omega-6 fatty acid (Linoleic Acid) combined with omega-3 fatty acid produces many of the health benefits described above, but the trickiest part about playing the fatty acid game is that it is best to eat them in the right amounts.
You should be eating about twice as much omega-6 as omega-3, so that your omega-6 to omega-3 ratio is 2:1, but in today’s world of fast food, frozen entrees, and high calorie snacks, it is not uncommon for most people to actually be getting about 15 times more omega-6 than omega-3. Washington DC’s center for Genetics, Nutrition and Health suggest that eating omega-6 and omega-3 in the wrong proportions may actually negate the health benefits.
The best sources of omega-6 are seeds, nuts and grains and green leafy vegetables, like lettuce, broccoli, purslane and kale, and in certain raw vegetable oils. Care should be taken to use raw cold pressed vegetable oils because cooking destroys the benefits of the fatty acids.
Omega-6 fatty acids are also found naturally in:
- Olive Oil
- Wheatgerm
- Grapeseeds
- Pistachios
- Sesame Oil
- Hempseed Oil
- Pumpkin Seeds
- Chia Seed Oil
- Safflower Oil
- Sunflower Oil
- Cottonseed Oil
- Raw Nuts & Seeds
However, if you do not have enough omega 3 and omega 6, then you must get omega 9 from your diet.
This fatty acid plays a role in promoting heart health by supporting healthy, balanced cholesterol levels and improving immune function.
Omega-9 fatty acids are also found naturally in:
- Almonds
- Hazelnuts
- Pistachios
- Macadamia Nuts
- Chia Seed Oil
- Olives & Olive Oil
One study found significantly lower amounts of EPA in the cells of patients who had attempted suicide, suggesting that omega-3 fatty acids may actually play a role in suicide prevention. A lack of DHA has been associated with Alzheimer disease, attention disorders, phenylketonuria, cystic fibrosis and other diseases. Marine algae is the best source of EPA and DHA.
Glycemic Index
A low glycemic index diet is one of the best ways to look after your health, and lose excess weight effectively and naturally. The weight reduced through a low GI diet approach is safe, and you won’t find yourself needing to starve on just carrots and lettuce! The glycemic index ranks the foods from 0–100 according to the speed at which they effect your blood sugar levels in the 2 or 3 hours after eating. In the glycemic index list of foods, the foods with a glycemic index value below 55 are low GI foods, foods ranking 55–70 are moderate GI foods, and foods with a GI value 70–100 are high GI foods.
But … one word of warning … watch out for companies branding their products with “Low GI” labels. Just because a food is low GI, doesn’t necessarily make it a good food! Some foods may have a low GI, but may be high in “bad” fats, or are high in additives, flavourings, colourings, or preservatives. Always check the full ingredients list! … And also ensure that a large proportion of the foods that you eat are as minimally processed as possible!
When referring to any GI Food List, please remember that the numbers aren’t absolute and should serve as a guide only. The impact any particular food will have on your blood sugar levels on any given day will depend on many other factors such as ripeness, cooking time, product brand, fibre and fat content, time of day, blood insulin levels, and recent activity. Use the Glycemic Index as just one of the many tools you have available to improve your control.
Also check out Low GI Diet Tips to help make a low GI diet lifestyle easier to follow!
- High GI (70-100) Carbohydrates which break down quickly during digestion, releasing blood sugarrapidly into the bloodstream – causing marked fluctuations in blood sugar levels.
- Medium GI (56-69) Carbohydrates which break down moderately during digestion, releasing blood sugar moderately into the bloodstream.
- Low GI (0-55) Carbohydrates which break down slowly during digestion, releasing blood sugargradually into the bloodstream – keeping blood sugar levels steady … and so provide you with the best health benefits!
But … one word of warning … watch out for companies branding their products with “Low GI” labels. Just because a food is low GI, doesn’t necessarily make it a good food! Some foods may have a low GI, but may be high in “bad” fats, or are high in additives, flavourings, colourings, or preservatives. Always check the full ingredients list! … And also ensure that a large proportion of the foods that you eat are as minimally processed as possible!
When referring to any GI Food List, please remember that the numbers aren’t absolute and should serve as a guide only. The impact any particular food will have on your blood sugar levels on any given day will depend on many other factors such as ripeness, cooking time, product brand, fibre and fat content, time of day, blood insulin levels, and recent activity. Use the Glycemic Index as just one of the many tools you have available to improve your control.
Also check out Low GI Diet Tips to help make a low GI diet lifestyle easier to follow!
Supplements on a plant based diet
B-12 - one of the only vitamins plant foods do not provide
The microorganisms in the soil that once supplied our bodys with b-12 naturally have been stripped away by modern farming practices.
Many nut milks are fortified.
Methyl form best.
The microorganisms in the soil that once supplied our bodys with b-12 naturally have been stripped away by modern farming practices.
Many nut milks are fortified.
Methyl form best.
Vitamin D
Vitamin D, the Right StuffVitamin D is a fat-soluble vitamin that your body makes after exposure to ultraviolet (UV) rays from the sun. Vitamin D functions as a hormone because it sends a message to the intestines to increase the absorption of calcium and phosphorus. By promoting calcium absorption, vitamin D helps to form and maintain strong bones.
Because vitamin D increases the absorption of calcium in the gastrointestinal tract and stimulates osteoblastic (bone-building cells) activity, vitamin D has been generating lots of interest lately in the medical literature. Borderline low levels of vitamin D have been found to be very common in the United States and Canada.
It is estimated that over 25 million adults in the United States have, or are at risk of developing, osteoporosis. Adequate storage levels of vitamin D help keep bones strong and help prevent osteoporosis in older adults. Vitamin D deficiency results in diminished calcium absorption, and has been linked to a higher incidence of osteoporosis-related bone fractures seen in post menopausal women and older Americans.
It is extremely important for individuals with limited sun exposure to ingest supplemental vitamin D.
Vitamin D is more effective than calcium for protecting and building bone. Most people do not have adequate levels of vitamin D. Often a multi-vitamin containing the RDA for D is simply not sufficient to bring blood levels up to the ideal range, especially as we age.
Up to now, much of the public attention on vitamin D has been related to its protective effects on bone health, via increasing calcium absorption. But it is now known that vitamin D has several other critical functions.
Vitamin D insufficiency is thought to be a key contributor to many human diseases including several cancers, diabetes, cardiovascular disease, depression, and autoimmune diseases.1,2
Scientists have found that Vitamin D has biological actions in almost every cell and tissue in the human body. What is troublesome is that vitamin D deficiency is now recognized as a pandemic, affecting 30-50% of the population.2,3
Vitamin D regulates several genes and cellular processes related to cancer progression. Some of the most groundbreaking findings in nutrition science in recent years have been evidence of the powerful protection provided by vitamin D against common cancers:
Because vitamin D increases the absorption of calcium in the gastrointestinal tract and stimulates osteoblastic (bone-building cells) activity, vitamin D has been generating lots of interest lately in the medical literature. Borderline low levels of vitamin D have been found to be very common in the United States and Canada.
It is estimated that over 25 million adults in the United States have, or are at risk of developing, osteoporosis. Adequate storage levels of vitamin D help keep bones strong and help prevent osteoporosis in older adults. Vitamin D deficiency results in diminished calcium absorption, and has been linked to a higher incidence of osteoporosis-related bone fractures seen in post menopausal women and older Americans.
It is extremely important for individuals with limited sun exposure to ingest supplemental vitamin D.
Vitamin D is more effective than calcium for protecting and building bone. Most people do not have adequate levels of vitamin D. Often a multi-vitamin containing the RDA for D is simply not sufficient to bring blood levels up to the ideal range, especially as we age.
Up to now, much of the public attention on vitamin D has been related to its protective effects on bone health, via increasing calcium absorption. But it is now known that vitamin D has several other critical functions.
Vitamin D insufficiency is thought to be a key contributor to many human diseases including several cancers, diabetes, cardiovascular disease, depression, and autoimmune diseases.1,2
Scientists have found that Vitamin D has biological actions in almost every cell and tissue in the human body. What is troublesome is that vitamin D deficiency is now recognized as a pandemic, affecting 30-50% of the population.2,3
Vitamin D regulates several genes and cellular processes related to cancer progression. Some of the most groundbreaking findings in nutrition science in recent years have been evidence of the powerful protection provided by vitamin D against common cancers:
Stop "In-Salting" Your Body - Limit Salt to 500-1000 mg/day
Sodium is an important mineral that is essential to the body’s proper function. However, processed foods, restaurant foods, and adding salt when we cook results in dangerously high amounts of sodium. The human body can obtain all the sodium it needs from natural foods, which generally provide 500 to 1000 mg of sodium per day. The American Heart Association recommends a sodium intake of less than 1500 mg daily. Today, according to the CDC, Americans typically consume 3500 mg of sodium per day, more than double the AHA’s recommendation.(1) Ideally we should consume less than 1000 mg of sodium daily.
Nearly 90% of adults consume more salt than U.S. dietary guidelines recommend. The average america consumes 3400 mg a day, thats a teaspoon and a half a day and over a pound a salt a year.
Eating too much sodium, a key component of salt, can contribute to high blood pressure, a major risk for most people as they age because it can lead to heart disease and other health problems.
How dangerous is this high salt intake?
When salt intake is high, excess fluid accumulates in the circulatory system, exerting pressure on the walls of blood vessels, consequently raising blood pressure and overworking the heart. About one-third of American adults have elevated blood pressure, a condition that is responsible for 62% of strokes and 49% of coronary heart disease, increases the risk of dementia, and is a risk factor for kidney disease.(2-5)
Widespread avoidance of added salt has the potential to save hundreds of thousands of lives. A study using mathematical models has predicted that a population-wide reduction in sodium intake by about one-third would result in 60,000 fewer cases of coronary heart disease, 32,000 fewer strokes, and 54,000 heart attacks every year. (6)
The majority of research on the subject suggests that excess sodium increases the risk of heart disease and stroke.(7-10)
Many claim that salt has been “demonized,” that the data do not clearly link high sodium consumption to heart disease. Doubt about the damaging effects of salt has been cast by the occasional headline-making study, but the majority of studies have reported increased blood pressure and cardiovascular risk associated with high sodium intake. Remember: when a study suggests that an unhealthy food may not be unhealthy, it will always make headlines. But the headline is never the whole story. For example, a 2011 analysis of seven randomized controlled trials of salt restriction did not find significant decreases in cardiovascular disease risk. The reviewers concluded that according to the current research, cutting down on salt does not have clear benefits for reducing risk of death or cardiovascular disease, and that more evidence is required.(11-13) However, the news headlines proclaimed that salt had been exonerated and is not at all hazardous to health. A few weeks later, a criticism and re-analysis of the same data was published. These researchers explained that by leaving out the one trial of extremely ill heart failure patients taking high dose diuretics, the same data actually showed a 20% decreased risk of heart attack and stroke with a 2-gram reduction in daily salt intake.(14) This conclusion is more consistent with the meta-analyses of prospective studies, which have also reported decreased risk of heart disease and stroke with lower sodium intake.(7, 9)
Elevated blood pressure is not the only harmful consequence of high sodium intake. High sodium intake has damaging effects on the cardiovascular system even in the absence of high blood pressure.(15-19) Furthermore, high sodium intake is associated with a number of poor health outcomes other than heart attack and stroke, including kidney disease,(19, 20) ulcers, gastric cancer,(21) osteoporosis,(22, 23) and most recently autoimmune inflammation.(24-27) Adopting a disease-preventive Nutritarian diet, rich in micronutrients and free of added salt keeps blood pressure down and provides a high level of protection against these conditions, which become common among Americans as they age and the harmful effects of years of poor dietary choices accumulate.
Avoiding excess sodium
Since most salt comes from processed foods, avoiding added sodium isn’t difficult. Once you start avoiding salt, your taste buds will begin to adjust and become more sensitive to salt over time. Instead of salt, use garlic, onion, fresh or dried herbs, spices, lemon or lime juice, or vinegars to flavor food. When you include some packaged foods in your diet, read the label and aim for no more than 300 mg of added sodium per day. Also, note that exotic sea salts also add sodium to the body just like table salt, and therefore they present the same risks. These specialty salts may contain small amounts of trace minerals, but the amounts are insignificant compared to the amounts that can be obtained from natural plant foods.
Sea, Celtic, Peruvian Pink, Hawaiian Black Lava, and Pure Himalayan Crystal salts are discussed in Dr. Fuhrman's Healthy Times September 2007issue. Myths abound about the nutrient benefits of these "special" salts. Truth is: sodium is sodium and the sodium level in these salts is the same as common table salt.
It's no secret that high sodium diets lead to high blood pressure, which causes an estimated two–thirds of all strokes and almost half of all heart attacks. So, keep the sodium in your diet at a safe level by following Dr. Fuhrman's rule of thumb:Avoid foods that have more milligrams of sodium than number of calories per serving.
Natural foods provide about 400 to 700 mg per day.
1/4 teaspoon salt = 600 mg sodium
1/2 teaspoon salt = 1,200 mg sodium
3/4 teaspoon salt = 1,800 mg sodium
1 teaspoon salt = 2,400 mg sodium
References:
1. Americans Consume Too Much Sodium (Salt). In US Centers for Disease Control and Prevention; 2011.
2. Murphy SL, Xu J, Kochanek KD: Deaths: Preliminary Data for 2010. Natl Vital Stat Rep 2012, 60.
3. He FJ, MacGregor GA: A comprehensive review on salt and health and current experience of worldwide salt reduction programmes. J Hum Hypertens 2009, 23:363-384.
4. National Chronic Kidney Disease Fact Sheet. U.S. Centers for Disease Control and Prevention; 2010.
5. American Heart Association: High Blood Pressure Statistical Fact Sheet. 2013.
6. Bibbins-Domingo K, Chertow GM, Coxson PG, et al: Projected effect of dietary salt reductions on future cardiovascular disease. N Engl J Med 2010, 362:590-599.
7. Strazzullo P, D'Elia L, Kandala NB, et al: Salt intake, stroke, and cardiovascular disease: meta-analysis of prospective studies. BMJ 2009, 339:b4567.
8. He FJ, MacGregor GA: Salt, blood pressure and cardiovascular disease. Curr Opin Cardiol 2007, 22:298-305.
9. Aburto NJ, Ziolkovska A, Hooper L, et al: Effect of lower sodium intake on health: systematic review and meta-analyses. BMJ 2013, 346:f1326.
10. Whelton PK, Appel LJ, Sacco RL, et al: Sodium, blood pressure, and cardiovascular disease: further evidence supporting the American Heart Association sodium reduction recommendations. Circulation 2012, 126:2880-2889.
11. Taylor RS, Ashton KE, Moxham T, et al: Reduced dietary salt for the prevention of cardiovascular disease. Cochrane Database Syst Rev 2011:CD009217.
12. Taylor RS, Ashton KE, Moxham T, et al: Reduced dietary salt for the prevention of cardiovascular disease: a meta-analysis of randomized controlled trials (cochrane review). Am J Hypertens 2011, 24:843-853.
13. Szech LA: A Calm Look at the Cochrane Review on Salt. In Medscape Nephrology; 2011.
14. He FJ, Appel LJ, Cappuccio FP, et al: Does reducing salt intake increase cardiovascular mortality? Kidney Int 2011.
15. Tuomilehto J, Jousilahti P, Rastenyte D, et al: Urinary sodium excretion and cardiovascular mortality in Finland: a prospective study. Lancet 2001, 357:848-851.
16. Perry IJ, Beevers DG: Salt intake and stroke: a possible direct effect. J Hum Hypertens 1992, 6:23-25.
17. Simon G: Experimental evidence for blood pressure-independent vascular effects of high sodium diet. Am J Hypertens 2003, 16:1074-1078.
18. Sanders PW: Vascular consequences of dietary salt intake. Am J Physiol Renal Physiol 2009, 297:F237-243.
19. de Wardener HE, MacGregor GA: Harmful effects of dietary salt in addition to hypertension. J Hum Hypertens 2002, 16:213-223.
20. Diets High In Sodium And Artificially Sweetened Soda Linked To Kidney Function Decline. In ScienceDaily; 2009.
21. Tsugane S, Sasazuki S: Diet and the risk of gastric cancer: review of epidemiological evidence. Gastric Cancer 2007, 10:75-83.
22. Frassetto LA, Morris RC, Jr., Sellmeyer DE, et al: Adverse effects of sodium chloride on bone in the aging human population resulting from habitual consumption of typical American diets. J Nutr 2008, 138:419S-422S.
23. Heaney RP: Role of dietary sodium in osteoporosis. J Am Coll Nutr 2006, 25:271S-276S.
24. Harmon K: Salt linked to autoimmune diseases. In Nature News; 2013.
25. Leslie M: Salty Food May Be a Culprit in Autoimmune Disease. In Science NOW; 2013.
26. Yandell K: Salt at Fault? In The Scientist; 2013.
27. Kleinewietfeld M, Manzel A, Titze J, et al: Sodium chloride drives autoimmune disease by the induction of pathogenic T17 cells. Nature 2013.
I keep reading that, for vegan athletes, sodium is so important they will benefit from sea salt or other sodium supplements during hard training or during any hard event, and if they don't get this extra sodium, they risk getting muscle cramps. Is any of this true or only misinformation? Does hard training or demanding events require additional sodium? And, are muscle cramps caused by lack of enough sodium?
Answer: It is misinformation. If you are on a high sodium diet, you will excrete a lot of sodium in your urine and sweat and have a need for more of it under times of stress, such as a marathon. If you are accustomed to a low sodium diet, your kidney and skin will not excrete lots of sodium, and supplementation during heavy and prolonged exersicse will not be necessary.
Nearly 90% of adults consume more salt than U.S. dietary guidelines recommend. The average america consumes 3400 mg a day, thats a teaspoon and a half a day and over a pound a salt a year.
Eating too much sodium, a key component of salt, can contribute to high blood pressure, a major risk for most people as they age because it can lead to heart disease and other health problems.
How dangerous is this high salt intake?
When salt intake is high, excess fluid accumulates in the circulatory system, exerting pressure on the walls of blood vessels, consequently raising blood pressure and overworking the heart. About one-third of American adults have elevated blood pressure, a condition that is responsible for 62% of strokes and 49% of coronary heart disease, increases the risk of dementia, and is a risk factor for kidney disease.(2-5)
Widespread avoidance of added salt has the potential to save hundreds of thousands of lives. A study using mathematical models has predicted that a population-wide reduction in sodium intake by about one-third would result in 60,000 fewer cases of coronary heart disease, 32,000 fewer strokes, and 54,000 heart attacks every year. (6)
The majority of research on the subject suggests that excess sodium increases the risk of heart disease and stroke.(7-10)
Many claim that salt has been “demonized,” that the data do not clearly link high sodium consumption to heart disease. Doubt about the damaging effects of salt has been cast by the occasional headline-making study, but the majority of studies have reported increased blood pressure and cardiovascular risk associated with high sodium intake. Remember: when a study suggests that an unhealthy food may not be unhealthy, it will always make headlines. But the headline is never the whole story. For example, a 2011 analysis of seven randomized controlled trials of salt restriction did not find significant decreases in cardiovascular disease risk. The reviewers concluded that according to the current research, cutting down on salt does not have clear benefits for reducing risk of death or cardiovascular disease, and that more evidence is required.(11-13) However, the news headlines proclaimed that salt had been exonerated and is not at all hazardous to health. A few weeks later, a criticism and re-analysis of the same data was published. These researchers explained that by leaving out the one trial of extremely ill heart failure patients taking high dose diuretics, the same data actually showed a 20% decreased risk of heart attack and stroke with a 2-gram reduction in daily salt intake.(14) This conclusion is more consistent with the meta-analyses of prospective studies, which have also reported decreased risk of heart disease and stroke with lower sodium intake.(7, 9)
Elevated blood pressure is not the only harmful consequence of high sodium intake. High sodium intake has damaging effects on the cardiovascular system even in the absence of high blood pressure.(15-19) Furthermore, high sodium intake is associated with a number of poor health outcomes other than heart attack and stroke, including kidney disease,(19, 20) ulcers, gastric cancer,(21) osteoporosis,(22, 23) and most recently autoimmune inflammation.(24-27) Adopting a disease-preventive Nutritarian diet, rich in micronutrients and free of added salt keeps blood pressure down and provides a high level of protection against these conditions, which become common among Americans as they age and the harmful effects of years of poor dietary choices accumulate.
Avoiding excess sodium
Since most salt comes from processed foods, avoiding added sodium isn’t difficult. Once you start avoiding salt, your taste buds will begin to adjust and become more sensitive to salt over time. Instead of salt, use garlic, onion, fresh or dried herbs, spices, lemon or lime juice, or vinegars to flavor food. When you include some packaged foods in your diet, read the label and aim for no more than 300 mg of added sodium per day. Also, note that exotic sea salts also add sodium to the body just like table salt, and therefore they present the same risks. These specialty salts may contain small amounts of trace minerals, but the amounts are insignificant compared to the amounts that can be obtained from natural plant foods.
Sea, Celtic, Peruvian Pink, Hawaiian Black Lava, and Pure Himalayan Crystal salts are discussed in Dr. Fuhrman's Healthy Times September 2007issue. Myths abound about the nutrient benefits of these "special" salts. Truth is: sodium is sodium and the sodium level in these salts is the same as common table salt.
It's no secret that high sodium diets lead to high blood pressure, which causes an estimated two–thirds of all strokes and almost half of all heart attacks. So, keep the sodium in your diet at a safe level by following Dr. Fuhrman's rule of thumb:Avoid foods that have more milligrams of sodium than number of calories per serving.
Natural foods provide about 400 to 700 mg per day.
1/4 teaspoon salt = 600 mg sodium
1/2 teaspoon salt = 1,200 mg sodium
3/4 teaspoon salt = 1,800 mg sodium
1 teaspoon salt = 2,400 mg sodium
References:
1. Americans Consume Too Much Sodium (Salt). In US Centers for Disease Control and Prevention; 2011.
2. Murphy SL, Xu J, Kochanek KD: Deaths: Preliminary Data for 2010. Natl Vital Stat Rep 2012, 60.
3. He FJ, MacGregor GA: A comprehensive review on salt and health and current experience of worldwide salt reduction programmes. J Hum Hypertens 2009, 23:363-384.
4. National Chronic Kidney Disease Fact Sheet. U.S. Centers for Disease Control and Prevention; 2010.
5. American Heart Association: High Blood Pressure Statistical Fact Sheet. 2013.
6. Bibbins-Domingo K, Chertow GM, Coxson PG, et al: Projected effect of dietary salt reductions on future cardiovascular disease. N Engl J Med 2010, 362:590-599.
7. Strazzullo P, D'Elia L, Kandala NB, et al: Salt intake, stroke, and cardiovascular disease: meta-analysis of prospective studies. BMJ 2009, 339:b4567.
8. He FJ, MacGregor GA: Salt, blood pressure and cardiovascular disease. Curr Opin Cardiol 2007, 22:298-305.
9. Aburto NJ, Ziolkovska A, Hooper L, et al: Effect of lower sodium intake on health: systematic review and meta-analyses. BMJ 2013, 346:f1326.
10. Whelton PK, Appel LJ, Sacco RL, et al: Sodium, blood pressure, and cardiovascular disease: further evidence supporting the American Heart Association sodium reduction recommendations. Circulation 2012, 126:2880-2889.
11. Taylor RS, Ashton KE, Moxham T, et al: Reduced dietary salt for the prevention of cardiovascular disease. Cochrane Database Syst Rev 2011:CD009217.
12. Taylor RS, Ashton KE, Moxham T, et al: Reduced dietary salt for the prevention of cardiovascular disease: a meta-analysis of randomized controlled trials (cochrane review). Am J Hypertens 2011, 24:843-853.
13. Szech LA: A Calm Look at the Cochrane Review on Salt. In Medscape Nephrology; 2011.
14. He FJ, Appel LJ, Cappuccio FP, et al: Does reducing salt intake increase cardiovascular mortality? Kidney Int 2011.
15. Tuomilehto J, Jousilahti P, Rastenyte D, et al: Urinary sodium excretion and cardiovascular mortality in Finland: a prospective study. Lancet 2001, 357:848-851.
16. Perry IJ, Beevers DG: Salt intake and stroke: a possible direct effect. J Hum Hypertens 1992, 6:23-25.
17. Simon G: Experimental evidence for blood pressure-independent vascular effects of high sodium diet. Am J Hypertens 2003, 16:1074-1078.
18. Sanders PW: Vascular consequences of dietary salt intake. Am J Physiol Renal Physiol 2009, 297:F237-243.
19. de Wardener HE, MacGregor GA: Harmful effects of dietary salt in addition to hypertension. J Hum Hypertens 2002, 16:213-223.
20. Diets High In Sodium And Artificially Sweetened Soda Linked To Kidney Function Decline. In ScienceDaily; 2009.
21. Tsugane S, Sasazuki S: Diet and the risk of gastric cancer: review of epidemiological evidence. Gastric Cancer 2007, 10:75-83.
22. Frassetto LA, Morris RC, Jr., Sellmeyer DE, et al: Adverse effects of sodium chloride on bone in the aging human population resulting from habitual consumption of typical American diets. J Nutr 2008, 138:419S-422S.
23. Heaney RP: Role of dietary sodium in osteoporosis. J Am Coll Nutr 2006, 25:271S-276S.
24. Harmon K: Salt linked to autoimmune diseases. In Nature News; 2013.
25. Leslie M: Salty Food May Be a Culprit in Autoimmune Disease. In Science NOW; 2013.
26. Yandell K: Salt at Fault? In The Scientist; 2013.
27. Kleinewietfeld M, Manzel A, Titze J, et al: Sodium chloride drives autoimmune disease by the induction of pathogenic T17 cells. Nature 2013.
I keep reading that, for vegan athletes, sodium is so important they will benefit from sea salt or other sodium supplements during hard training or during any hard event, and if they don't get this extra sodium, they risk getting muscle cramps. Is any of this true or only misinformation? Does hard training or demanding events require additional sodium? And, are muscle cramps caused by lack of enough sodium?
Answer: It is misinformation. If you are on a high sodium diet, you will excrete a lot of sodium in your urine and sweat and have a need for more of it under times of stress, such as a marathon. If you are accustomed to a low sodium diet, your kidney and skin will not excrete lots of sodium, and supplementation during heavy and prolonged exersicse will not be necessary.
Raw vs. Cooked?
Certainly, there are benefits to consuming plenty of raw fruits and vegetables. These foods supply us with high nutrient levels and are generally low in calories too. Eating lots of raw foods is a key feature of an anti-cancer diet style and a long life. But are there advantages to eating a diet of all raw foods and excluding all cooked foods? The answer is a resounding “No”. In fact, eating an exclusively raw-food diet is a disadvantage. Excluding all steamed vegetables and vegetable soups from your diet narrows your nutrient diversity and has a tendency to reduce the percentage of calories from vegetables in favor of nuts and fruits which are lower in nutrients per calorie.
Raw vegetables are dramatically low in calories and we probably only absorb about 50 calories a pound from raw vegetables. Our caloric needs cannot be met on a raw food diet without consuming large amounts of fruits, avocado, nuts and seeds. This may be an adequate diet for some people, but in my 15 years of medical practice catering to the community of natural food enthusiasts, raw foodists and natural hygienists, I have seen many people who weakened their health on such raw food, vegan diets. Frequent fungal skin and nail infections, poor dentition, hair loss and muscular wasting are common on such fruit-based diets.
Unfortunately, sloppy science prevails in the raw-food movement. Raw food advocates mistakenly conclude that since many cooked foods are not healthy for us, then all cooked foods are bad. This is not true.
The idea that stirs the most enthusiasm for this diet is the contention that cooking both destroys about fifty percent of the nutrients in food, and destroys all or most of the life promoting enzymes. It is true that when food is baked at high temperatures—and especially when it is fried or barbecued—toxic compounds are formed and most important nutrients are lost. Many vitamins are water-soluble, and a significant percent can be lost with cooking, especially overcooking. Similarly, many plant enzymes function as phytochemical nutrients in our body and are useful to maximize health. They, too, can be destroyed by overcooking. However, we cannot paint with this brush of negativity over every form of cooking.
Only small amounts of nutrients are lost with conservative cooking like making a soup, but many more nutrients are made more absorbable. These nutrients would have been lost if those vegetables had been consumed raw. When we heat, soften and moisturize the vegetables and beans we dramatically increase the potential digestibility and absorption of many beneficial and nutritious compounds. We also increase the plant proteins in the diet, especially important for those eating a plant-based diet with limited or no animal products.
In many cases, cooking actually destroys some of the harmful anti-nutrients that bind minerals in the gut and interfere with the utilization of nutrients. Destruction of these anti-nutrients increases absorption. Steaming vegetables and making vegetable soups breaks down cellulose and alters the plants’ cell structures so that fewer of your own enzymes are needed to digest the food, not more. On the other hand, the roasting of nuts and the baking of cereals does reduce availability and absorbability of protein.
When food is steamed or made into a soup, the temperature is fixed at 100 degrees Celsius or 212 Fahrenheit — the temperature of boiling water. This moisture-based cooking prevents food from browning and forming toxic compounds. Acrylamide, the most generally recognized of the heat-created toxins, is not formed with boiling or steaming. It is formed only with dry cooking. Most essential nutrients in vegetables are made more absorbable after being cooked in a soup and water-soluble nutrients are not lost because we eat the liquid portion of the soup too.
Recent studies confirm that the body absorbs much more of the beneficial anti-cancer compounds (carotenoids and phytochemicals — especially lutein and lycopene) from cooked vegetables compared with raw. Scientists speculate that the increase in absorption of antioxidants after cooking may be attributed to the destruction of the cell matrix (connective bands) to which the valuable compounds are bound.
Another fallacy promoted in the raw food movement and on the web is that the fragile heat-sensitive enzymes contained in the plants we eat catalyze chemical reactions that occur in humans and aid in digestion of the food. This is not true. Plant foods do not supply enzymes that aid in their digestion when consumed by animals. Our body supplies exactly the precise amount of enzymes needed for digestion; we are not ill equipped to digest normal food. The plant enzymes are broken down into simpler molecules by our own powerful digestive juices and even those that are absorbed as peptide size pieces (or with some biologic function) do not function to catalyze human functions. So it is not true that eating raw food demands less enzyme production by your body. A healthy body produces the precise amount of enzymes needed to digest the ingested food appropriately and the enzymes our body uses for other processes are unique to our human needs and are not present in plants. We make what we need from the proper materials.
In conclusion, eating lots of raw foods is a feature of a healthy diet. I always encourage people to eat more raw food. One of my common statements is — the salad is the main dish. Raw food is necessary for digestive efficiency, proper peristalsis and normal bowel function. Certain foods, especially fruit, avocado and nuts undergo significant change with cooking and are best eaten raw. Baking, frying, barbecuing and other high heat cooking methods that brown and damage food form acrylamide, which is potentially carcinogenic. Browning and other high heat cooking methods should be avoided. Cooking techniques like steaming vegetables, stewing foods in a pressure cooker and soup making, do not have these drawbacks. They do not brown foods or form acrylamide.
Eating raw food is necessary for good health and is an important feature of a healthy diet. But that does not mean that one’s entire diet has to be raw to be in excellent health. It also does not mean eating an all raw diet is the healthiest way to eat. It is healthier to expand your nutrient density, your absorption of plant protein and your nutrient diversity with the inclusion of some conservatively cooked food in your diet.
Link LB ; Potter JD. Raw versus cooked vegetables and cancer risk.
Cancer Epidemiol Biomarkers Prev. 2004; 13(9):1422-35.
Ismail A ; Lee WY. Influence of cooking practice on antioxidant properties and phenolic content of selected vegetables. Asia Pac J Clin Nutr. 2004; 13(Suppl):S162.
Walking / Exercise
Humans may have been “Born to Run”, but we most definitely live to walk. We humans have spent nearly our entire evolutionary history in bipedal locomotion, only recently achieving a kind of pathological sedentism that is literally unraveling peoples health. The benefits of walking are far more than just cardiovascular exercise — our fluid bodies are adapted to the rhythmic pulse of walking and running, our lower leg muscles pump the fluids that accumulate in our legs back into the main-lines of our hydraulic system, and our geo-spatial awareness is developed as we explore the environment around us.
Exercise Powerfully Reduces Cancer Risk
Look up research studies (Fuhrman 99).
Exercise for bones
It is essential to exercise, and, in particular, to exercise the back and legs. In fact, muscle strength is an accurate way to predict bone strength and strengthening muscles has been shown to be the most effective way to strengthen bone and protect against osteoporosis-related fractures.3 Compared to exercise, medications are relatively ineffective.
Primary cause of hip fractures
Look up research studies (Fuhrman 99).
Exercise for bones
It is essential to exercise, and, in particular, to exercise the back and legs. In fact, muscle strength is an accurate way to predict bone strength and strengthening muscles has been shown to be the most effective way to strengthen bone and protect against osteoporosis-related fractures.3 Compared to exercise, medications are relatively ineffective.
Primary cause of hip fractures
- Poor nutrition
- Sedentary lifestyle
- Muscle weakness
- Side effects of prescription drugs
- Declining vision
- Cigarette smoking
- Vitamin D deficiency
Vegetarian (or vegetarian-supporting) Medical Doctors in the U.S.
(Those who are currently accepting patients, as far as we know, are highlighted in yellow.
You might be able to find vegetarian-sympathetic physicians in your area at T. Colin Campbell's site or the American College of Lifestyle Medicine.)
Neal Barnard, M.D. (Vegan since the 80's) Founder of Physicians Committee for Responsible Medicine in 1985, which promotes vegan diets and has about 5000 doctors as members. Salon bio/interview (added June 2003)
Mark Berman, M.D. (Vegan) Runs a blog from the perspective of a "Vegan MD". He's a corporate doctor (not in private practice), working for a company which develops health programs for workers. source (June 2011)
Dumrong Chiewsilp, M.D. Based on a study, recommends that AIDS patients can live longer, healthier lives on a vegetarian diet. source (June 2003)
Hans Diel, Dr. Hsc. Since the late 80's has promoted vegetarian/vegan diets in large community medicine projects where 500 to 3000 people enroll in a 40-hour educational program designed to facilitate the evolution of a healthier culture within the culture-at-large. source (June 2003)
Caldwell Esselstyn, M.D. (Vegan) Conducted a remarkable 20-year research study by putting patients with advanced heart disease on a low-fat vegan diet. That's all that was necessary to reverse their disease. Former President Clinton credits Dr. Esselstyn (and others) with his decision to go plant-based, which contributed to his losing extra weight and reversing his own heart disease. website (Jan. 2011)
Joel Furhman, M.D. (South New Jersey) On the board of directors of the National Health Association, which promotes the benefits of plant-based diets. Author of Eat to Live. website (June 2003)
Michael Greger, M.D. Debated the National Cattlemen's Beef Association Director before the FDA and was invited as an expert witness to defend Oprah Winfrey in the infamous "meat defamation trial." Taught part of Dr. T. Colin Campbell's famous nutrition course at Cornell University. CreatedAtkinsExposed.org to debunk the Atkins diet, and runs NutritionFacts.org. Coordinates the mad cow disease website for the Organic Consumers Association.DrGreger.org (May 2005)
Henry Heimlich, M.D. Creator of the well-known Heimlich Maneuver for saving choking victims. Advisory board member of PCRM which promotes vegan diets.Bio (June 2003)
Walter E. Jacobson, M.D. In May 2011, he wrote, "If you’re not a vegan, you’re killing yourself with the food you’re eating." source (June 2011)
Michael Janson, M.D. (Mostly vegetarian since 1975) Past president of the American College for Advancement in Medicine and the American Preventive Medical Association. source (June 2003)
Stephen R. Kaufman, M.D. (opthamologist) Founder of the Society of Relegious and Ethical Vegetarians. source (June 2003)
John H. Kelly Jr., M.D. Founding President of the American College of Lifestyle Medicine. Dr. Kelly's website (May 2012)
Michael Klaper, M.D. (Vegan; Northern California) Bio does not give start date, but given his publications looks to be since late 70's. Director of the Institute of Nutritional Education and Research. Author of Vegan Nutrition: Pure and Simple. source (June 2003)
Matt Lederman, M.D. (Vegan) "Dr. Lederman is a board-certified Internal Medicine physician with an avid interest in the field of nutrition and lifestyle medicine....Dr. Lederman has been seeking to change the way chronic illness is treated, with an emphasis on medication elimination and disease reversal through diet and lifestyle change. Dr. Lederman has participated in projects such as lecturing for the eCornell Certificate Program in Plant Based Nutrition and films such as Healing Cancer and Forks Over Knives. He also coauthored the popular new book, Keep It Simple, Keep It Whole: Your Guide to Optimum Health." source (May 2012)
John A. McDougall, M.D. (Mostly vegan since about 1983; Northern California) Author of several exhaustively-researched books about the health advantages of vegan diets, and the first credentialed physician to endorse vegan diets, way back in 1983. source (June 2003)
Irena Medkova, M.D. (Vegetarian) Russian physician and author. Article (June 2003)
Milton Mills, M.D. "Medical research shows conclusively that a plant-based diet reduces chronic disease risk, so that’s something I absolutely encourage my patients to move toward." source (June 2011)
Dean Ornish, M.D. (Assumed to be mostly vegan since the mid-80's.) Ornish was the first researcher to successfully reverse heart disease in a study. The primary component of his treatment was a low-fat vegetarian diet. He does recommend a small amount of fish oil. source (June 2003)
Alona Pulde, M.D. "Alona is a board-certified practitioner of Acupuncture and Oriental Medicine and Family Medicine Physician specializing in nutrition and lifestyle medicine. Dr. Pulde is lead author of the book, "Keep It Simple, Keep It Whole: Your Guide to Optimum Health." She also developed the Lifestyle Change Program used for patients in the film Forks Over Knives, [and formerly] in her clinic, Exsalus Health & Wellness Center. Drs. Alona Pulde and Matthew Lederman joined Whole Foods Market in 2010 to help found the company’s Wellness Clubs and serve as health and wellness medical experts." source (May 2012)
Vegetarian Doctors outside the U.S.
Luciana Baroni, M.D. (Italy) Runs the "blog di un medico vegetariano". (May 2012)
John Wedderburn, M.D. (China) Founded the Hong Kong Vegan Society. source (May 2012)
You might be able to find vegetarian-sympathetic physicians in your area at T. Colin Campbell's site or the American College of Lifestyle Medicine.)
Neal Barnard, M.D. (Vegan since the 80's) Founder of Physicians Committee for Responsible Medicine in 1985, which promotes vegan diets and has about 5000 doctors as members. Salon bio/interview (added June 2003)
Mark Berman, M.D. (Vegan) Runs a blog from the perspective of a "Vegan MD". He's a corporate doctor (not in private practice), working for a company which develops health programs for workers. source (June 2011)
Dumrong Chiewsilp, M.D. Based on a study, recommends that AIDS patients can live longer, healthier lives on a vegetarian diet. source (June 2003)
Hans Diel, Dr. Hsc. Since the late 80's has promoted vegetarian/vegan diets in large community medicine projects where 500 to 3000 people enroll in a 40-hour educational program designed to facilitate the evolution of a healthier culture within the culture-at-large. source (June 2003)
Caldwell Esselstyn, M.D. (Vegan) Conducted a remarkable 20-year research study by putting patients with advanced heart disease on a low-fat vegan diet. That's all that was necessary to reverse their disease. Former President Clinton credits Dr. Esselstyn (and others) with his decision to go plant-based, which contributed to his losing extra weight and reversing his own heart disease. website (Jan. 2011)
Joel Furhman, M.D. (South New Jersey) On the board of directors of the National Health Association, which promotes the benefits of plant-based diets. Author of Eat to Live. website (June 2003)
Michael Greger, M.D. Debated the National Cattlemen's Beef Association Director before the FDA and was invited as an expert witness to defend Oprah Winfrey in the infamous "meat defamation trial." Taught part of Dr. T. Colin Campbell's famous nutrition course at Cornell University. CreatedAtkinsExposed.org to debunk the Atkins diet, and runs NutritionFacts.org. Coordinates the mad cow disease website for the Organic Consumers Association.DrGreger.org (May 2005)
Henry Heimlich, M.D. Creator of the well-known Heimlich Maneuver for saving choking victims. Advisory board member of PCRM which promotes vegan diets.Bio (June 2003)
Walter E. Jacobson, M.D. In May 2011, he wrote, "If you’re not a vegan, you’re killing yourself with the food you’re eating." source (June 2011)
Michael Janson, M.D. (Mostly vegetarian since 1975) Past president of the American College for Advancement in Medicine and the American Preventive Medical Association. source (June 2003)
Stephen R. Kaufman, M.D. (opthamologist) Founder of the Society of Relegious and Ethical Vegetarians. source (June 2003)
John H. Kelly Jr., M.D. Founding President of the American College of Lifestyle Medicine. Dr. Kelly's website (May 2012)
Michael Klaper, M.D. (Vegan; Northern California) Bio does not give start date, but given his publications looks to be since late 70's. Director of the Institute of Nutritional Education and Research. Author of Vegan Nutrition: Pure and Simple. source (June 2003)
Matt Lederman, M.D. (Vegan) "Dr. Lederman is a board-certified Internal Medicine physician with an avid interest in the field of nutrition and lifestyle medicine....Dr. Lederman has been seeking to change the way chronic illness is treated, with an emphasis on medication elimination and disease reversal through diet and lifestyle change. Dr. Lederman has participated in projects such as lecturing for the eCornell Certificate Program in Plant Based Nutrition and films such as Healing Cancer and Forks Over Knives. He also coauthored the popular new book, Keep It Simple, Keep It Whole: Your Guide to Optimum Health." source (May 2012)
John A. McDougall, M.D. (Mostly vegan since about 1983; Northern California) Author of several exhaustively-researched books about the health advantages of vegan diets, and the first credentialed physician to endorse vegan diets, way back in 1983. source (June 2003)
Irena Medkova, M.D. (Vegetarian) Russian physician and author. Article (June 2003)
Milton Mills, M.D. "Medical research shows conclusively that a plant-based diet reduces chronic disease risk, so that’s something I absolutely encourage my patients to move toward." source (June 2011)
Dean Ornish, M.D. (Assumed to be mostly vegan since the mid-80's.) Ornish was the first researcher to successfully reverse heart disease in a study. The primary component of his treatment was a low-fat vegetarian diet. He does recommend a small amount of fish oil. source (June 2003)
Alona Pulde, M.D. "Alona is a board-certified practitioner of Acupuncture and Oriental Medicine and Family Medicine Physician specializing in nutrition and lifestyle medicine. Dr. Pulde is lead author of the book, "Keep It Simple, Keep It Whole: Your Guide to Optimum Health." She also developed the Lifestyle Change Program used for patients in the film Forks Over Knives, [and formerly] in her clinic, Exsalus Health & Wellness Center. Drs. Alona Pulde and Matthew Lederman joined Whole Foods Market in 2010 to help found the company’s Wellness Clubs and serve as health and wellness medical experts." source (May 2012)
Vegetarian Doctors outside the U.S.
Luciana Baroni, M.D. (Italy) Runs the "blog di un medico vegetariano". (May 2012)
John Wedderburn, M.D. (China) Founded the Hong Kong Vegan Society. source (May 2012)