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

Early this morning, in the drizzling rain and cool temps of northern Indiana, my oldest son and I ran in my hometown’s annual 4-mile Thanksgiving run. Just before the start, the announcer exclaimed with much enthusiasm that a record 2400 runners had come out for run; making it one of the largest Thanksgiving 4-mile runs in the nation this morning! Then the National Anthem was played and I absolutely lost it as tears of gratitude and joy welled up in my eyes. On this Thanksgiving Day, amongst the sea of runners, I was one of them; a healthy athlete ~ a bona fide runner!     

Just three years prior, I was 100 lbs overweight. I'd been obese for nearly twenty years and had given up hope. I had heart disease, pre-diabetes, chronic fatigue, depression, lower back pain, achy joints, and shortness of breath from just climbing a flight of steps or walking to the mailbox and back.

Well, those days are over . . . for good!

Thanks to making the commitment to follow Dr. Fuhrman’s high nutrient eating plan as outlined on p.179 of Eat to Live, I lost the majority of excess weight within ten months. I no longer have heart disease, pre-diabetes, or any of the above mentioned maladies; and even more importantly, I'm now free from food addiction and the resulting eating disorders that had plagued my life for years. 

As I was nearing the finish line and making my legs give that final extra push, and the exuberant crowd was cheering, I couldn’t help but think, “I’m an obesity survivor!”

This same freedom is for everyone!  

Cheering for all to do whatever it takes to enjoy optimal health this Thanksgiving Day and always ~ you will never regret it! 

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Here in the United States tomorrow is Thanksgiving, and for many, the day typically includes many compromises; especially overeating on disease promoting foods to the point of misery. What a perfect time to be reminded of the pitfalls of the myth of “everything in moderation.” Dr. Scott Stoll, a board certified physician in Physical Medicine and Rehabilitation; along with being the team physician for Lehigh University, team physician to the USA Bobsled and Skeleton Team, department chair of Physical Medicine and Rehabilitation at Coordinated Health Medical Director, member of the Whole Foods Medical and Scientific Advisory Board, national speaker on achieving optimal health through nutritional excellence and exercise, and faculty member of the Nutritional Education Institute will be sharing valuable insights to bust the popular moderation fallacy. Welcome to Disease Proof, Dr. Stoll.

We are now on the threshold of a beautiful holiday season that is filled with joy, family, wonderful traditions, and numerous dietary landmines. Traditional foods of the holiday season are typically the least healthy and most addictive foods that can trigger destructive cycles of overeating and binge eating.  How can one safely navigate the season ahead? By avoiding the myth of “everything in moderation."

Why do so many people find that by the first of January they have gained weight and derailed their healthy diet? One common justification, as people reach for a piece of chocolate or second piece of dessert, is that one can safely eat everything in moderation. The underlying belief is that somehow the moderate consumption of unhealthy food is okay and won’t cause any harm. However, science has verified that even small amounts of these foods cause harm to the body; and for many that struggle with food addiction and disease, the moderate consumption of addictive, sugar laden and processed foods can be dangerous.

“Everything in moderation” is a deceptive belief, because there is no established standard for moderate intakes of food. 

How much is too much and where does one draw the line? Without a standard, moderation is a continually moving target; motivated by cravings and desires that promote the overconsumption of unhealthy foods. The only outcome in the end is disease, guilt, and feelings of failure.

Moderation thinking ultimately depends on one’s ability to accurately recall food intakes and amounts. How much was eaten today, yesterday, or last week? The preponderance of studies on dietary food recall found that people generally under-report or forget the consumption of unhealthy foods. 

I want to encourage you to enjoy all the beautiful things of the upcoming holiday season and create new memories with healthy food alternatives. Don’t be caught off guard by the myth of moderation, but instead proactively set your eyes on the prize of optimal health. 

• Prepare mentally and have a plan in place regarding how you will handle the tempting seasonal foods that will appear in break rooms, living rooms and dining rooms. 

• Know yourself, your weaknesses, and the potential for food addiction.  Avoid circumstances that may lead to temptation. 

• Prepare healthy meals for your guests, or if you are a dinner guest, take healthy alternatives to share with others.

Don’t let the myth of moderation lead you astray. Excellent health is never found in moderate effort, but rather in excellent dietary habits that are consistently and diligently applied to each new day and situation over time. 

 

Happy Holidays!

image credit: flickr - man eating by subwel; produce by US Army Africa

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Wow ~ many have made the commitment to the six week holiday challenge and the momentum is picking up daily! It’s exciting to witness the enthusiasm that’s building. From the many comments that are pouring in on facebook and the member center, this challenge is giving the motivation, courage, and much needed excuse to stand up to the ongoing pressure from family, friends and colleagues to eat for disease during the holidays. 

If you are sitting on the fence of indecision, I encourage you to jump aboard the challenge today and feel your best by the New Year!  Dr. Fuhrman is offering a free sign-up to the member center for additional support during the six week holiday challenge. The offer is valid through December 4th. 

Here at the beginning, I want to share several inspirational interviews of those who’ve successfully earned their health back, including their success tips; and a few Disease Proof posts to motivate and guide you in your journey to health.  Click on the yellow font to read them. 

Ronnie lost 140 lbs and overcame severe heart disease and several addictions.

 

Scott overcame morbid obesity by losing 333 lbs and is curently a long distance cyclist.

 

Sue lost 100 lbs and is now a fit and active grandmother.

 

Elisa overcame the debilitating symptoms of lupus. 

 

Anthony dropped 143 lbs and is now an active sports enthusiast and father.

 

Gary finally overcame his struggles with weight since youth. 

 

Laurie overcame MS flare-ups and yo-yo dieting and weight fluctuations.

 

Theresa has lost 102 lbs and is still losing.

 

Mike overcame obesity and heart disease.

 

Barb overcame “normal and acceptable” middle aged diseases.

 

 

Reprogram the way you eat

Junk food – as addictive as smoking? 

Your hunger can keep you healthy  

Breaking up is hard to do  

Radical changes produce radical results

The powerful snare of compromise

The powerful freedom of abstinence

Food addiction is no joke

What kind of glasses do you wear?

 

Also, for those interested, there are two, really helpful-for-the-holidays teleconferences by Dr. Fuhrman in the member center library.  These can be heard by anyone who is signed up on the member center.  I download the teleconferences and listen to them while exercising.  They are excellent motivational tools!  The two titles are listed below:

1. “Curtailing overeating; it is possible to overeat, even on healthy food.”
2. “Reviewing the basic of metabolism, hunger and catabolism; understanding the critical relationship between hunger vs. food addiction.” 

I encourage everyone to listen to these life-changing teleconferences; knowledge is power!

All the best to everyone ~ I can’t wait to hear everyone’s success story in January!  

image credit: flickr - by Milica Sekulic 

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Since today is the kick-off for the six week holiday challenge, I've asked physician and newly appointed Dean of the Nutritional Education Institute, Dr. Jay Benson, to share a few thoughts with us.  Dr. Benson is well versed in modern, high-tech medicine and the nutritional and natural methods utilized by Dr. Fuhrman, and sees the majority of patients at Dr. Fuhrman’s office in Flemington.  He also works side-by-side with Dr. Fuhrman on nutritional research, gives lectures, and answers questions on Dr. Fuhrman’s Ask the Doctor forums. Welcome to Disease Proof, Dr. Benson. 

On your mark…get set…go! The six week holiday challenge officially begins right now!

You've made the commitment to eat for health over the holidays, so what do you do next? Do you hope that everything goes well and wish that the external forces that control your life push you in the right direction? No, no, no. Remember, YOU are in charge of you and your future, and your health destiny is in your hands.  Now that that has been said, this is what are you going to do now……plan and prepare.

As a boy scout, I was required to repeat the boy-scout motto, “Be prepared,” in scout meetings. This motto was chosen for a good reason. It reminded me that my preparations and planning may mean the difference between surviving or not; whether that be deep in the woods, or in the middle of a big city.

The environments that you will be in may bring all types of challenges and dangers, but these can be averted with careful planning and preparation. 

 So let’s get to planning:  

• Decide exactly what you will eat and when so that you won’t have a choice later. You are more likely to do something consistently if you decide and prepare to do it well in advance. If you wait and see what will happen, hoping that you will not fail, then you are sure to fail. Make it easier on yourself by planning each meal carefully and completely; and then stick to your plans, no matter what. 

• Get out the healthy recipes that you enjoy the most. Try new recipes and ask your nutritarian friends for their suggestions.  Make sure to keep your refrigerator well stocked at all times with freshly cleaned vegetables, fruits, and cooked beans for quick meals.  [If you are traveling by car, keep a cooler filled with healthy foods at all times.  If you are flying, make it a priority to get to a grocery store upon arrival to stock up.]  Be prepared, at all times, in all situations. 

• Make a detailed grocery list twice every week and only include foods that are part of your planned meals. By having an inflexible list you will be less likely to succumb to the rampant advertising of unhealthy junk food in the stores. 

 

You can rise above the noise of holiday temptations with careful planning and preparedness; and you will come away with earning great health!  Here's to excellent health for all this holiday season!

traditional Thanksgiving meal image credit: flickr: carbonNYC

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It’s countdown time for the six week holiday challenge, and momentum is picking up! In just three days it will be the official kick-off.  Here are a few thoughts from Dr. Fuhrman to help navigate the way:

During the holidays ahead there will be situations where you’ll be offered unhealthy food choices. If you decide that you can only do the six week challenge when the right foods are available, you’ll be on and off it like a yo-yo, and food addictions will take over. If you are serious about caring properly for your body, and are looking for results, you'll need to make the commitment to stay on the road to wellness. No excuses.

I take bad nutrition seriously because people die from it ~ one can’t escape from the biological laws of cause and effect. When junk is eaten, including the traditional, highly-toxic foods served at the holidays, you get a momentary pleasure as it passes the lips in a short amount of time, but then produces continual suffering that lasts; and not having good health magnifies every emotional problem plaguing your life.  Plus, healthy recipes and treats taste better anyway. It may take more effort to prepare, but there is really no reason to sacrifice your good health.

Learn to thoroughly enjoy life and relationships without continually stuffing your mouth with food and drinks.  

You don’t have to proselytize, but you have to set an example for health and happiness. As you eat for optimal health and vitality in the days and weeks ahead you’ll be able to more fully enjoy the special times with family and friends.  You will flourish and this will be the most enjoyable holiday season you've ever had. 

Don’t wait until the New Year to commit to excellent health, and don’t just “try” the six week challenge; trying is another way of deciding beforehand to fail. It takes commitment to quit addictions and improve health. Commitment is a promise to stick with it no matter what. Make the commitment.  

    

I wish you all the best of health during the upcoming holidays! 

image credits:  flickr: tomatoes by yomi955 and peas by coanri

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Next Saturday, November 20^th, will be the official kick-off for “The six week holiday challenge.”  This week I’ve asked author and motivational speaker, Sarah Taylor, to share a few words with us.  Sarah was the delightful emcee and motivational speaker who warmed the hearts of all at this year’s Health Getaway in San Diego. You will be encouraged by what she has to share.  Welcome to Disease Proof, Sarah.  

Thanks Emily! I love the idea of focusing on the holidays as an opportunity to actually get healthier, rather than an excuse for a six week binge. I don’t think most people get “down-in-the-dumps” in the winter from the weather - I think much of it is a result of eating toxic food in huge quantities, and feeling low self-esteem because of all the bad choices; not to mention an expanding waistline! So, let’s all take Emily’s challenge and use this time to actually get healthier. 

I also love Dr. Fuhrman’s six-week plan in Eat to Live because there’s a huge amount of power in the 30-60 day window. Studies show that it takes 30-60 days to develop or break a habit; and interestingly, it also takes about the same amount of time to get rid of toxic food cravings. So, the six week holiday challenge is perfect to make permanent changes in one’s habits, which will ultimately revolutionize one’s health. 

Imagine this: instead of waking up on January 1st feeling fat, sick, and depressed; we all wake up feeling proud, energetic, happy, and alive! 

Here are a few ideas to choose from to help establish healthier habits by January 1^st:

•  Commit (or re-commit) to following Dr. Fuhrman’s six week plan
•  Commit to only eating when truly hungry
•  Commit to eliminating salt
•  Commit to drinking a green smoothie every day
•  Commit to eating at least a pound of greens every day before filling up on other foods
•  Commit to eliminating all processed sugar
•  Commit to trying a new nutritarian-friendly recipe every week (even if it’s just a dip or a dressing)

Make 2010 the year that you go through the holidays with energy, vitality, and aliveness! Imagine starting 2011 looking and feeling better than you did before the holidays; and knowing that you have new, well-established, healthy habits that will serve you for a lifetime! 

fireworks image credit Flickr: Normaron Fishion

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In America there’s a mindset that it’s totally acceptable and expected by well-meaning friends and relatives to gorge on decadent, rich foods during the holidays; aka the “Six Week Holiday Binge.”  It’s been taught and modeled to most of us since childhood, and for many, it’s hard to break free from the culturally engrained habit of eating for disease during that period of time. 

I don’t know about you, but I’m fed up with being pulled into the culture’s holiday eating traditions:

• traditions that are excuses to eat (and drink) for disease; planting seeds of toxic addiction and premature death

• traditions that cause one to feel “blah”

• traditions that result in the accepted norm of waking up on January first ~  lethargic, bloated and depressed; necessitating the need for New Years’ dieting resolutions

Whether one has many pounds to lose and needs to overcome toxic food addiction by following Dr. Fuhrman’s six-week eating plan as outlined in Eat to Live; or just wants to fine-tune a healthy habit like: eating only when hungry, or make a new, health promoting recipe each week, or increasing exercise intensity; most all of us can commit to a health improvement during the holidays. 

To help us get and stay motivated, I’ve invited several guest contributors, (including faculty from the Nutritional Education Institute, founded by Dr. Fuhrman), to share their expertise and practical tips to help us successfully navigate the holiday season ahead.  For example, they will instruct on such topics as why moderation fails, sidestepping sweet seductions, eating for health while away from home, and the wonderful benefits of daily exercise.   

The change of one is a transformation ~ the change of many is a revolution. Invite your family, friends and co-workers to jump on-board with you!  Let's all band together and intentionally challenge and change the cultures’ status quo by wholeheartedly committing to eating and exercising for health during the holidays. 

The six week holiday challenge will begin on November 20th and go through December 31st; with the official kick-off on Saturday, November 20th.  Stay tuned to Disease Proof in the weeks to come to be inspired and motivated by the line-up of guest authors!  

We are in control of our health destiny; not the medical industry and pharmaceutical companies, and definitely not the holiday traditions!  It's time to celebrate the holidays feeling well, and wake up on New Year's Day feeling our very best!

Let’s hear from you. What will be your six week holiday challenge? 

"Freedom from Want" painting by Norman Rockwell

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