Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

From Dr. Fuhrman's book Disease Proof Your Child.

Berries: Add berries to morning cereals. Make dessert sorbets from frozen berries. My kids love frozen strawberries blended with an orange or orange juice. We usually add a slice of dried pineapple and use our Vita-Mix to make a smooth and delicious strawberry sorbet.

Greens: Make steamed greens with a cashew butter cream sauce. Kids love it. We blend raw cashews and a few dried onion flakes with some soy milk and make a great sauce for chopped kale or broccoli.

Seeds: Seeds are super nutritious wonder foods. Try sprinkling some lightly toasted unhulled sesame seeds and sunflower seeds on salads and vegetables. We like to grind some into a powder and use it like salt on food.

Beans: Beans are fiber and nutrient packed. They give soups that chewy goodness and long-lasting satiety. Add a mixture of split peas, lentils, and adzuki beans to soups and simmer over low heat for about three hours.

Tomatoes: Tomatoes are a wonderful food in their own class. Whether you consider them a fruit or vegetable, it matters not. Slice them into pita pocket sandwiches. Mash some almond butter with a fork into some tomato sauce to add to the vegetable-tomato-sprout avocado pita pocket. What a great school lunch.

Here are some fab-five-ulous recipes:

Mild Bean Chutney
1 cup diced tomatoes
1 cup shredded cabbage
1 cup shredded carrots
1 cup diced green peppers
½ lemon
½ cup diced red onions
1 cup frozen corn, defrosted
1 cup chickpeas
1 cup frozen green peas, defrosted
1 teaspoon cumin
1 tablespoon wine vinegar or raisin vinegar
1 teaspoon Mrs. Dash
1 teaspoon garlic powder
1 cup red kidney beans
1 cup black beans

Add the tomatoes to a small covered pot and steam the shredded cabbage, carrots, and green peppers for only 5 minutes on the lowest flame possible in the pot. Stir in juice of ½ lemon and the diced red onions, corn, peas, spices, and beans. Serve cold on top of shredded lettuce. Serves 4-6.

Red-Hot Hummus
1 cup canned (unsalted) chickpeas
3 tablespoons unhulled raw sesame seeds
2 tablespoons lemon juice
½ red onion, chopped
2 tablespoons tomato paste
1 pinch of chili powder to taste

Blend ingredients in blender or food processor until creamy. If necessary, add a small amount of water to assist in blending. Serve as dip or sandwich with lettuce, tomatoes, and sprouts. Serves 4.

Blueberry and Flax Yogurt
2 cups fresh or frozen blueberries
½ cup regular soy milk
1 tablespoon ground flax seeds
3 medjool or 6 Deglet Noor dates

Blend until smooth. Chill and serve. Great for school lunches too. Serves 1.

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In his book Disease-Proof Your Child, Dr. Fuhrman suggests feeding children organic food when possible, to safeguard them from chemicals and pesticides. More and more scientists contend that even low levels of contaminants pose a cancer risk. Patty Curtis of The Guardian Unlimited reports:

Liverpool University scientists argue that low levels of chemicals from pesticides and plastics could affect the development of babies before they are born and increase their likelihood of developing cancer later in life.

The organochlorines also accumulate in breast milk, raising the possibility that babies are vulnerable while breastfeeding, Professor Vyvyan Howard and John Newby say.

We're talking about chemicals which could potentially cause cancer in children at parts per billion and parts per trillion levels, rather than parts per million and thousands," Professor Howard, who is on the government's advisory committee on pesticides, told the Guardian. "Preventative measures for these types of cancer have focused on educating the public about the danger of tobacco smoke, improving diet and promoting physical activity. We should now, however, be focusing on trying to reduce exposure to problematic chemicals."

In the end the study does not conclusively prove the link between low levels of pollutants and cancer in humans, but animal studies have confirmed a link.

For more information on the dangers of pesticides and other chemicals check out these posts: Is Organic Food Safer? and Early Exposure to Pesticide: Revisited

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Over at Vegan Lunchbox, there's a little debate going on about how much soy is too much. Among those cited is John Robbins, who writes:

It's not that long ago that soybeans were considered by most Americans to be "hippie food." But then medical research began accumulating, affirming that soy consumption reduced heart disease and cancer risk, that it lengthened lives and enhanced their quality, and that it provided an almost ideal protein to substitute for animal proteins that almost inevitably come packaged with cholesterol and saturated fat.

Some people are allergic to soy, but then, some people are allergic to wheat, corn, peanuts and many other foods-- that does not mean that they are bad for the rest of us! There is some serious "soy-bashing" going on out there and some of the claims are downright ridiculous! Do your research and make an informed decision!

Soyfoods are, in fact, one of the MOST studied foods in history--studies on soy and humans go back to the turn of the 20th century. Soy is not a "miracle" food, but it is a source of inexpensive and high-quality protein, with proven anti-carcinogenic, antioxidant and cholesterol-lowering properties.

What does Dr. Fuhrman have to say about it? Dr. Fuhrman agrees that incorporating soy and soy products into one's diet will provide a wealth of disease preventing nutrients. But as this exerpt from Eat to Live explains, a diet should not be centered on soy, or any one food for that matter:

Soy products such as soy burgers, soymilk, and soy cheese are much more popular and available today. Recently, the FDA approved soy-containing products as heart-healthy and allowed health claims for soy protein.

Studies have shown soy's beneficial effects on cholesterol and other cardiovascular risk factors. However, there is no reason not to expect the same results from beans of any type--it's merely that more studies have been done on soy than on any other beans. There are numerous studies indicating that soybeans are rich in various anti-cancer compounds such as isoflavones. Most beans are rich in these beneficial anti-cancer compounds, and many different flavonoids with anti-cancer effects are found in beans of various color. I always recommended the consumption of a broad variety of phytochemical-rich foods to maximize one's health. Beans are no exception--try to eat different types of beans, not just soy.

You should be aware that soy nuts, soymilk, and other processed soy products do not retain many of the beneficial compounds and omega-3 fats that are in the natural bean. The more the food is processed, the more the beneficial compounds are destroyed. Remember, though, tofu and frozen or canned soybeans are a good source of omega-3 fat and calcium.

Recently, a few studies appeared showing potentially negative effects of consuming too much soy. One particularly troublesome study done in Hawaii suggested that men with higher tofu intake had more cognitive decline and brain atrophy with aging than men who ate little tofu.1 This data contradicts evidence that Japanese men, who consume tofu regularly, have better cognitive function and lower rates of Alzheimer's disease than American men.2 Obviously, more studies are needed to clarify these suggestive findings and to determine if there is something in tofu or related to tofu consumption that may be harmful. After reviewing these findings, Dr. Harris had soy products from Hawaii tested for aluminum levels and found a significantly higher level of aluminum in tofu from Hawaii than in tofu from the mainland. The aluminum factor may be a plausible explanation for the alleged "brain aging" properties of soy.

In any case, the evidence is not sufficient to warrant being fearful of consuming soybeans as part of a healthful diet. However, this brings to mind my basic theme of nutritional biodiversity--eat a variety of plant foods, and do not eat a soy-based diet.

Most of the processed soy products can be tasty additions to a plant-based diet, but they are generally high in salt and are not nutrient-dense foods, so use them sparingly. In conclusion, the soybean is a superior food, containing the difficult-to-find omega-3 fats. Beans in general are superior foods that fight against cancer and heart disease, which is why you will benefit from using a variety of beans in your diet.

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The global obesity epidemic is getting plenty of attention, and rightly so.

In Dr. Fuhrman's book Eat to Live he address the state of obesity and weight loss and many of the health complications of being overweight:

Obesity is not just a cosmetic issue—extra weight leads to an earlier death, as many studies confirm.1 Overweight individuals are more likely to die from causes, including heart disease and cancer. Two thirds of those with problems also have hypertension, diabetes, heart disease, or another obesity-related condition.2 It is a major cause of early mortality in the United States.3 Since dieting almost never works and the health risk of obesity are so life threatening, more and more people are desperately turning to drugs and surgical procedures to lose weight.

Health Complications of Obesity

Increase overall premature mortality	Lipid disorders
Adult onset diabetes	Obstructive sleep apnea
Hypertension	Gallstones
Degenerative arthritis	Fatty infiltration of liver
Coronary artery disease	Restrictive lung disease
Cancer	Gastrointestinal diseases

(Rather than losing weight with a temporary diet, Dr. Fuhrman advocates permanently shifting the focus of eating to the healthiest and most nutritious foods.)

Recent news is full of new angles and thoughts on obesity. Reuters reports one such study links obesity to migraines:

As BMI increased, so did the frequency of migraine attacks. The [research] team notes that 4.4 percent of the normal weight group had 10 to 15 headache days per month. This increased to 5.8 percent in the overweight group, 13.6 percent in the obese group and 20.7 percent in the morbidly obese group.

The percentage of subjects who reported severe migraines also increased with BMI group, from 53 percent in subjects of normal weight to 57 percent in the overweight group, 59 percent in the obese group and 65 percent in the morbidly obese group.

According to Reuters another study claims that many parents can't admit their children are overweight:

Many parents do not identify their child as "overweight," but will select a sketch of a heavier model when asked to choose one representative of their child, new study findings show.

"Comparisons between images and sketches showed that parents' visual perceptions of their children more clearly reflect their child's physical appearance than words they might use to classify the child's weight," study author Dr. Helen J. Binns, of Northwestern University in Chicago.

The AFP is reporting that Sweden will begin screening four-year-olds for obesity:

In addition to registering Swedish four-year-olds' height and weight development, pediatricians will be asked to survey their BMI, which measures the relative percentages of fat and muscle mass in the body by dividing weight in kilos by height in meters and which is considered the best index for obesity.

"In most children, weight problems won't surface until later, but by checking four-year-olds we hope to find people who are especially at risk, who are genetically predisposed to become overweight," Carl-Erik Flodmark, head physician at the child obesity center in Skaane in southern Sweden.

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Yesterday, Dr. Fuhrman discussed recent research about soft drinks and obesity. Today in The New York Times, Eric Nagourney has more on recent research into the soda/obesity connection:

Writing in Pediatrics, researchers reported on what happened when they asked a group of teenagers to stop drinking sweetened beverages for 25 weeks — and had nonsweetened drinks delivered to the teenagers' homes to encourage them to stick to their commitment.

The researchers, led by Cara B. Ebbeling of Children's Hospital Boston, found that the teenagers' consumption of the high-calorie drinks went down by about 80 percent during the study and that the teenagers who had been the most overweight had significant reductions in their body mass indexes at the end of the 25 weeks.

The researchers acknowledge that there is little proof that drinks sweetened with sugar or corn syrup play a major role in obesity compared with other foods. But the study says that as the obesity rate among young people has gone up, so has their consumption of the drinks, which are heavily advertised.

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According to the Associated Press recent studies predict that by 2010 nearly half of the children in North and South America will be overweight. If present trends continue about 38 percent of all children will be fat. Many experts are alarmed:

"We have truly a global epidemic which appears to be affecting most countries in the world," said Dr. Philip James, chairman of the International Obesity Task Force and author of an editorial in the journal warning of the trend.

The percentages of overweight children also are expected to increase significantly in the Middle East and Southeast Asia. Mexico, Chile, Brazil and Egypt have rates comparable to fully industrialized nations, James said.

He estimated that, for example, one in five children in China will be overweight by 2010.

"They're being bombarded like they are in the West to eat all the wrong foods. The Western world's food industries without even realizing it have precipitated an epidemic with enormous health consequences," he said.

For more information on the childhood obesity epidemic read the following posts: Warning Labels from the Surgeon General on Soda?, Childhood Obesity: Growing In The Wrong Direction, Stopping Childhood Obesity--Thinking Outside the Box, and New York Nixes Full-Fat Milk in Schools.

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Obesity is rapidly becoming one the nation's worst epidemics. A dangerous trend considering the variety of diseases linked to obesity, such as heart disease and type 2 diabetes. The growing number of overweight children is especially concerning. This article on KidsHealth.org discusses the issue and provides tips to help kids beat the bulge:

Overweight children are at risk for serious health conditions like type 2 diabetes, high blood pressure, and high cholesterol - all once considered exclusively adult diseases. But overweight children may also be prone to low self-esteem that stems from being teased, bullied, or rejected by peers. Overweight children are often the last to be chosen as playmates, even as early as preschool. Children who are unhappy with their weight may be more likely than average-weight children to develop unhealthy dieting habits and eating disorders, such as anorexia nervosa and bulimia, and they may be more prone to depression, as well as substance abuse.

Dr. Fuhrman's book Disease Proof Your Child is devoted to helping parents keep their children free of disease through proper nutrition. In the book he offers this stern warning about childhood obesity:

Obesity is the most common nutritional problem among children in the United States. On in three kids in America are overweight, and the problem is growing. The number of children who are overweight has more than doubled during the past decade. Social forces, from the demise of cooking to the rise of fast food, as well as dramatic increases in snack food and soda consumption, have led to the most overweight population of children in human history. Added to this dietary disaster is television, computer, and video technology that entertains our youngsters while they are physically inactive. Unless parents take a proactive role in promoting and assuring adequate nutrition and an active lifestyle, you can be sure the children of American will continue this downward spiral into obesity and ill health. Obese children suffer physically and emotionally throughout childhood and then invariably suffer with adult heart disease, and a higher cancer incidence down the road.

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