Interview with a Nutritarian: Suz

before after image of Suz

What was your life like before discovering Dr. Fuhrman’s nutritarian eating-style?

I was fat, tired, had “brain fog” much of the time, and I felt ashamed of myself. When I first discovered Dr. Fuhrman and the nutritarian eating style, I was 50-years-old, 256 pounds, I had asthma and allergies, and I’d been struggling with my (increasing) weight for a number of years. 

 

How did you feel then?

I felt hopeless – utterly powerless to change my life and my health. I was always tired and was beginning to have some health issues (a shoulder problem and a sciatica issue), that the doctors affirmed were caused or aggravated by my obesity. 

Most of all, the excess weight had a huge impact on my self-image. I was acutely aware of being fat; it impacted my identity professionally and personally. It kept me from trying new things or going new places as I knew that I would be the fattest person wherever I went. I wondered how people could take me seriously professionally (I’m a minister in a church) when I was so obviously out-of-control with my own eating. Of course, the biggest issue was that I didn’t respect myself.

I also felt sad for my kids that their mom was so fat and inactive; and it certainly has contributed to challenges in my marriage, although my husband has never criticized my weight. 

 

Tell us about your Eat to Live journey.

In 2005, I had read John Robbins’ book Diet for a New America and committed to begin vegan for a whole spectrum of reasons he addresses so well: heart issues, cancer, world hunger, animal cruelty, environmental issues, and when I joined Earthsave I saw an ad for the first edition of Eat to Live. I ordered the book, found it compelling, lost 40 pounds, but didn’t learn enough about cooking or adapting to challenges to stick with it so I gained back the weight, plus 5 more pounds. Then last spring I realized that I needed to come to terms with my weight problem again. I wanted to feel as good as I had in 2005 while following Eat to Live so I recommitted on Mother’s Day 2010. I lost 20 pounds by Father’s Day and have continued to lose weight at a slower pace since then. Altogether I’ve lost 53 pounds since last Mother’s Day. 

I’ve had work conferences, family visits, and international travel to deal with during this past year, as well as the usual special occasions. I knew that one of the things I was going to have to learn to do is how to decide when to make an exception and eat off-plan, when to go hungry, and how to get back on-plan after an exception. When I committed to ETL again, I made up my mind that this would be for the rest of my life; but I knew that I couldn’t keep the commitment unless I figured out how to make exceptions (as a choice, not as a failure of will) and how to get back on track. 

Someone else may choose to eat birthday cake (I haven’t had to – I make the Healthy Chocolate Cake), or to make an exception for a dinner date with a spouse (my husband hates eating out), or to make foods for children (mine are grown).  I have to eat out at restaurants regularly; I go to non-nutritarian conferences; I get invited to church members’ homes and want to be gracious; and most recently, I traveled through Scotland and England with my son for two weeks and didn’t want to be obsessing about food. Making the choice to eat off-plan in those situations has cost me weight loss, and has sometimes reignited cravings that I had kicked; but this is a commitment that I’ve made for the rest of my life, and I now know that when I choose to eat off-plan there will be a price to pay. For me, knowing that I have the choice, if I want to, to eat a ‘forbidden’ food, helps me keep the commitment.*

I still have a long way to my goal weight so I’m re-evaluating what I’m eating, and trying to get as close to 100% as possible; plus, I’ve realized that I need to be more consistent with daily exercise. 

 

portrait of SuzHow do you feel now?

I feel great! I feel such a sense of energy and zest. I feel healthy, resilient, happy, and grateful. I’m no longer defensive or embarrassed, and I can meet people and try new things without fearing that I’ll be thought of as simply a fat person. 

Before I started Eat to Live, I was plagued with allergies (ragweed, cats and dogs) and took Zyrtec everyday.  Now, even during ragweed season, I rarely take it.  I used to also have awful gastric reflux/heartburn and carried a large bottle of Tums with me everywhere: work, car, home, etc.  Now, I'm not even sure if there are any in the house, because I don't need them.

 

 

Do you have any success tip(s) to share with others?

 

  • Most important ~ “know yourself”. Some people do better asking a lot of themselves; others do better succeeding with one change at a time, and then building on that success. 

  • Join and be active on the Member Center. Nutritarian eating is very counter-cultural, and having the support of others who are making it work is really helpful. I have now met in- person five people from the Member Center, and some of the other members have been so helpful to me over the past year – not only in nutritarian eating, but in everything from recipes to travel tips to sharing clothes and knitting tips! 

  • Learn new recipes. In my life, I can get away with not much variety – I like the same smoothie most of the time and the same salad most days. But even this week I changed the salad completely, and learning a variety of soup and main dish recipes has been critical to succeeding…especially when my family is around and I cook for them.

  • Be gentle with yourself. I try to treat myself to non-food treats as part of learning how not to be a food addict. For example, I bought a beautiful, African grass basket to take to the market; I get a massage regularly; and I try to buy clothes that make me feel pretty, even though I won’t fit in them very long. If I feel good about myself, I’m better at staying on-plan.

  • Don’t worry about pleasing others. I still struggle with this, because of being a minister and not wanting my own food choices to be seen as judgmental of others, but most of the time, I’m able to do this part.

  • Exercise. Again, I am “in process” on this – but I know it’s important, and I am going to make it work. 

  • To the extent that you can afford it, buy good tools to make cooking fun. I purchased all new pots and pans for free with points from my debit card. I bought a couple of good knives, a VitaMix,  and a small food processor. These tools make cooking much easier.

  • Plan, plan, plan, plan…and don’t forget to plan. When I’m hungry, I don’t always choose as well, so I need to plan ahead so that I will be able to make good choices. If I remember to take along beans, some seeds, dressing, etc., then even a bowl of lettuce can be satisfying.  

  • And when you fail, start right back the next choice (not the next day).

  • Seek help and advice from those who are successful and more experienced. 

  • Keep a food log.

     

 

In a nutshell, what has nutritarian eating done for you? 

Nutritarian eating has given me my life back, and it’s given me hope, energy, wellness, and joy.  It’s enabled me to leave shame behind – I never even knew I was feeling shame all the time.

 

Congratulations Suz for recommitting to eat for health for the rest of your life!  

 

* Dr. Fuhrman says that planned compromises are permissible on occasion as long as they do not become consistent choices.  Such compromises should involve just one meal, or one dish, not stretches with days or weeks off the program.  The achievable goal is to make repeated excursions into the standard American diet not something you would prefer or tolerate.  Many nutritarians have evolved to find such SAD meals repulsive. Marginal weight loss results and lack of protection against diseases later in life are the result of repeated compromises. 

Coffee and doughnuts: double-trouble for diabetes risk

Mysterious protective effects of coffee against diabetes have been reported in the past.  A 2010 meta-analysis analyzing data from 18 studies reported that each additional cup of coffee consumed per day was associated with a 7% reduction in risk of diabetes.1  This was surprising, especially because coffee consumption has been shown to raise glucose levels after a meal so you would expect it to worsen diabetes, not help it.  However, this is true of both decaffeinated and regular coffee, although regular coffee raises blood glucose more than decaf.2 

The reason for the decreased diabetes risk remains uncertain, but since coffee comes from a darkly colored bean, it is likely that antioxidants, minerals, or other phytochemicals present in coffee may be responsible for the long term benefits seen in the observational studies.3 With this in mind, we must also remember that almost all of the subjects in the observational studies were eating the standard American diet and therefore starving for antioxidants and phytochemicals. 

Is the standard American diet so nutrient-poor that a significant portion of people’s phytochemical intake comes from their morning coffee? 

It’s likely. Additional studies support this possibility. One observational study of 28,000 postmenopausal women actually found that decaffeinated coffee was more protective than regular coffee – which suggests that the caffeine in coffee might be increasing risk, while the phytochemicals decrease risk.4 Chlorogenic acid and trigonelline, two of the major phytochemicals in coffee, have been shown to decrease blood glucose and insulin concentrations in the blood compared to placebo after ingesting sugar, so these phytochemicals likely increase insulin sensitivity.5  It is doubtful that coffee would offer any additional protection on top of a nutrient dense diet - the responsible phytochemicals can be obtained from other plant foods and the diet would not be so lacking in antioxidants.  For example, blueberries contain the antioxidant chlorogenic acid, and the phytoestrogen trigonelline is also found in peas, lentils, soybeans, and sunflower seeds. 6-8  The only reason coffee is beneficial is because of the severe deficiencies in the plant-derived phytochemicals in the diet of most Americans, and coffee at least supplies something.  

New research has found something that makes the insulin desensitizing effects of caffeine even worse - ingesting caffeine with a high-fat meal.

High-fat meals are another factor known to impair glucose tolerance, and saturated fat consumption causes the body to produce inflammatory molecules that contribute to insulin resistance.9  This study demonstrated caffeine consumption and a high-fat meal had additive insulin desensitizing effects, and this did  not merely raise the blood glucose - but also when the insulin doesn’t work well the body has to make more of it, and higher insulin causes weight gain and increases cancer risk.10-12 When subjects ingested a high-fat meal followed by a sugary drink, and blood glucose levels were 32% higher compared to subjects who had water in place of the high-fat meal.  In the second part of the study, subjects were given two cups of caffeinated coffee in addition to the high-fat meal and sugary beverage – this time, blood glucose was even higher – 65% higher than the subjects who had only water before the sugary drink.13  Apparently, coffee can have good or bad effects on insulin depending on whether it is consumed with high fat animal products or not.

The message here is that coffee can be both good and bad, but its powerful addictive qualities, with the potential for withdrawal headaches and to increase blood pressure should make people cautious;14-16 the most likely risks are almost never mentioned in news reports.  I do not think anyone should rely on coffee to protect themselves against diabetes.  If you do choose to drink coffee, stick to water-processed (non-chemical) decaf, and of course skip the doughnuts!

 

References:

1. Huxley R, Lee CM, Barzi F, et al: Coffee, decaffeinated coffee, and tea consumption in relation to incident type 2 diabetes mellitus: a systematic review with meta-analysis. Arch Intern Med 2009;169:2053-2063.

2. Greenberg JA, Owen DR, Geliebter A: Decaffeinated coffee and glucose metabolism in young men. Diabetes Care 2010;33:278-280.

3. Tunnicliffe JM, Shearer J: Coffee, glucose homeostasis, and insulin resistance: physiological mechanisms and mediators. Appl Physiol Nutr Metab 2008;33:1290-1300.

4. Pereira MA, Parker ED, Folsom AR: Coffee consumption and risk of type 2 diabetes mellitus: an 11-year prospective study of 28 812 postmenopausal women. Arch Intern Med 2006;166:1311-1316.

5. van Dijk AE, Olthof MR, Meeuse JC, et al: Acute effects of decaffeinated coffee and the major coffee components chlorogenic acid and trigonelline on glucose tolerance. Diabetes Care 2009;32:1023-1025.

6. Zheng W, Wang SY: Oxygen radical absorbing capacity of phenolics in blueberries, cranberries, chokeberries, and lingonberries. Journal of Agricultural and Food Chemis ry 2003;51:502-509.

7. Rozan P, Kuo YH, Lambein F: Nonprotein amino acids in edible lentil and garden pea seedlings. Amino Acids 2001;20:319-324.

8. Sanchez-Hernandez L, Puchalska P, Garcia-Ruiz C, et al: Determination of trigonelline in seeds and vegetable oils by capillary electrophoresis as a novel marker for the detection of adulterations in olive oils. Journal of Agricultural and Food Chemis ry 2010;58:7489-7496.

9. Wen H, Gris D, Lei Y, et al: Fatty acid-induced NLRP3-ASC inflammasome activation interferes with insulin signaling. Nat Immunol 2011.

10. Bowker SL, Majumdar SR, Veugelers P, et al: Increased cancer-related mortality for patients with type 2 diabetes who use sulfonylureas or insulin. Diabetes Care 2006;29:254-258.

11. Davies M, Gupta S, Goldspink G, et al: The insulin-like growth factor system and colorectal cancer: clinical and experimental evidence. Int J Colorectal Dis 2006;21:201-208.

12. Harish K, Dharmalingam M, Himanshu M: Study Protocol: insulin and its role in cancer. BMC endocrine disorders 2007;7:10.

13. Beaudoin MS, Robinson LE, Graham TE: An oral lipid challenge and acute intake of caffeinated coffee additively decrease glucose tolerance in healthy men. J Nutr 2011;141:574-581.

14. Giggey PP, Wendell CR, Zonderman AB, et al: Greater Coffee Intake in Men Is Associated With Steeper Age-Related Increases in Blood Pressure. Am J Hypertens 2010.

15. Noordzij M, Uiterwaal CS, Arends LR, et al: Blood pressure response to chronic intake of coffee and caffeine: a meta-analysis of randomized controlled trials. J Hypertens 2005;23:921-928.

16. James JE: Critical review of dietary caffeine and blood pressure: a relationship that should be taken more seriously. Psychosom Med 2004;66:63-71.

Eating occasions revisited

 

Last summer I wrote about the new scientific phrase called, “Eating Occasions.” You know, those times that we eat in response to stress, boredom, sadness, grief, happiness, excitement, loneliness, fatigue, nervousness, and frustration; just to name a few. Or those times that we eat because the clock strikes a certain hour; or we’re at a social event where food abounds and we just ate dinner ~ but we nibble anyway ‘cause everyone else is doing it. 

It’s so easy to succumb to Eating Occasions. In fact, I’ve realized that I’ve had to overcome two addictions in order to lose weight and keep it off. 

  • First, I had to get rid of toxic cravings for highly processed, highly salted, and high fat foods. Check. That was relatively easy for me to accomplish because it was a black and white plan to follow. Basically, if one faithfully adheres to the six week eating plan in Eat to Live, with little to no deviance, bingo, the addictive desire for the standard American diet (SAD) diminishes and then eventually goes away. In fact, the body actually craves high nutrient foods instead, and SAD foods are literally disgusting! Seriously. That sounds over simplistic, but in all reality, that’s what genuinely happens when one carefully follows the six week plan. 
  • Second, I’ve had to overcome eating when not truly hungry. This addiction has been definitely more challenging for me to conquer. Even with over 2 ½ years of nutritarian eating under my belt, I can still succumb to this nemesis at times ~ it’s a culturally acceptable habit that’s engrained into the very fiber of my being. 

Dr. Fuhrman repeatedly states that frequent eating, or eating when not truly hungry leads to higher caloric intake; and that it’s important to get in touch with instinctual signals for hunger that directs the body how to eat and not to overeat. He says that we’ll discover that we really only need about half to two-thirds the amount of food that we thought we did. Otherwise, habitual overeating will lead to excess fat that produces a lifetime of needless and ongoing suffering. 

As with any unhealthy addiction, it’s totally worth every effort to continually contend to overcome overeating. We need to seriously ask ourselves, “Are we eating to satisfy the body’s need for nourishment, or are we obliviously caught up in eating occasions?” 

A quick tune-up of the mind is much easier and cheaper than a major overhaul of the body.  May we all choose to eat for health today! 

 

image credit:  flickr by Kirstea

Children may 'inherit' their mothers' diets

Several studies suggest that a mother’s food habits during pregnancy have an impact on her child’s future food preferences.

Photo of a group of pregnant women

More and more often, we are seeing reports from scientists that high-sugar and high-fat foods influence the reward pathways in the brain – in essence, these foods have addictive properties.  Human brain imaging studies have confirmed that overeating and addictive eating behaviors are associated with abnormal brain activity in dopamine reward circuits, and this is similar to the activity characteristic of drug addiction.1-3

One 2011 study took this data a step further – they have shown that consumption of a high-sugar, high-fat diet (junk food diet) by pregnant rats actually affected the development of the reward system in the brains of their pups.  When given a choice between standard food and junk food, the pups whose mothers were fed junk food chose to consume more junk food than other pups.4

These food preferences may be learned by the fetus through its developing sense of smell.  The development of the smell-processing area of the mouse pup’s brain (called the olfactory bulb) is influenced by scents that are concentrated in amniotic fluid, and these scents are determined in part by the mother’s diet.  In another recent study, a more flavorful diet containing stronger scents given to pregnant and nursing mice resulted in enhanced development of the olfactory bulb in their pups.  Also, when given a choice of food, these pups had a strong preference for the same diet their mothers had, whereas other pups had no preference.5

These studies suggest that a mother is actually able to “teach” her babies which foods are desirable based on what she eats during pregnancy and nursing.

Earlier studies found additional detrimental health effects on rat pups whose mothers ate a junk food diet (a diet composed of high-sugar, high-fat foods designed for human consumption) during pregnancy and nursing: these pups were more likely to be obese, were subject to more oxidative stress, were more likely to develop non-alcoholic fatty liver disease, and had impaired muscle development.6-9 Human studies have shown that parental obesity is associated with obesity at 7 years of age, and gestational weight gain is associated with body mass index at 3 years of age.10, 11  The overall message is that the eating habits of parents significantly affect children.

Of course, we cannot extrapolate the results of animal studies directly to humans.  However, these results do highlight the simple fact that the health of a developing baby is closely linked to the health of its mother.  Women do require extra calories when pregnant and nursing – we have all heard of the phrase “eating for two.”  These studies suggest that if the extra caloric requirement is met with oil-rich processed foods and sugary desserts instead of calorie dense whole plant foods, the baby’s food preferences and long-term health may be affected.  

Fetal development is a crucial time – it is common knowledge that pregnant women shouldn’t drink alcohol or smoke, because these things could harm the baby.  We know that unhealthy foods are damaging to the health of adult humans, so they are likely also damaging to a developing fetus. 

Every expectant mother wants a healthy baby, and in addition to the standard advice to avoid alcohol and cigarette smoke, it would be prudent to avoid unhealthy foods.

 

References:

1. Stice E, Yokum S, Burger KS, et al: Youth at risk for obesity show greater activation of striatal and somatosensory regions to food. J Neurosci 2011;31:4360-4366.

2. Stice E, Yokum S, Blum K, et al: Weight gain is associated with reduced striatal response to palatable food. J Neurosci 2010;30:13105-13109.

3. Gearhardt AN, Yokum S, Orr PT, et al: Neural Correlates of Food Addiction. Arch Gen Psychiatry 2011.

4. Ong ZY, Muhlhausler BS: Maternal "junk-food" feeding of rat dams alters food choices and development of the mesolimbic reward pathway in the offspring. FASEB J 2011.

5. Todrank J, Heth G, Restrepo D: Effects of in utero odorant exposure on neuroanatomical development of the olfactory bulb and odour preferences. Proc Biol Sci 2010.

6. Bayol SA, Farrington SJ, Stickland NC: A maternal 'junk food' diet in pregnancy and lactation promotes an exacerbated taste for 'junk food' and a greater propensity for obesity in rat offspring. Br J Nutr 2007;98:843-851.

7. Bayol SA, Macharia R, Farrington SJ, et al: Evidence that a maternal "junk food" diet during pregnancy and lactation can reduce muscle force in offspring. Eur J Nutr 2009;48:62-65.

8. Bayol SA, Simbi BH, Fowkes RC, et al: A maternal "junk food" diet in pregnancy and lactation promotes nonalcoholic Fatty liver disease in rat offspring. Endocrinology 2010;151:1451-1461.

9. Bayol SA, Simbi BH, Stickland NC: A maternal cafeteria diet during gestation and lactation promotes adiposity and impairs skeletal muscle development and metabolism in rat offspring at weaning. J Physiol 2005;567:951-961.

10. Reilly JJ, Armstrong J, Dorosty AR, et al: Early life risk factors for obesity in childhood: cohort study. BMJ 2005;330:1357.

11. Oken E, Taveras EM, Kleinman KP, et al: Gestational weight gain and child adiposity at age 3 years. Am J Obstet Gynecol 2007;196:322 e321-328.


 

Eat fiber-rich foods now, not later!

There are a few different classifications of fiber, and their common characteristic is resistance to digestion in the human small intestine.   Eating fiber-rich foods is associated with a number of health benefits:

  • Fiber promotes weight maintenance by slowing gastric emptying; and adding volume to food, promoting satiety
  • Fiber helps to prevent diabetes by slowing entrance of glucose into the bloodstream, curbing glucose (and insulin) spikes after meals
  • Soluble fiber (a type of fiber abundant in oats and beans) has cholesterol-lowering effects.
  • Cardiovascular health – a pooled analysis of 10 prospective studies found that an increase of 10 grams of dietary fiber per day was associated with a 24% decrease in deaths from coronary heart disease.1
  • Digestive health – fiber adds bulk and acts as a stool softener, making bowel movements faster and easier, and preventing constipation and diverticular disease.
  • Fermentation of fiber and resistant starch by bacteria in the large intestine helps to prevent colorectal cancers 2

Fiber vs. fiber-rich foods: Fiber can be isolated and taken as a supplement or added to a processed food, but these are not the recommended ways to get your fiber.  Although fiber itself has beneficial properties, fiber-rich whole foods come packaged with disease-fighting phytochemicals.  There have been inconsistencies in the results of studies on fiber and colorectal cancer, probably because it appears to be high-fiber foods, not fiber alone that reduces risk. 3-8

The American Heart Association recommends consuming 25 grams of fiber each day –a nutritarian diet far exceeds that recommendation, providing about 60-80 grams of fiber each day, since the vast majority of my recommended food pyramid is made up of fiber-rich foods like vegetables, fruits, seeds and beans.  

A study relating dietary fiber intake to lifetime risk of cardiovascular disease was presented at the American Heart Association’s Nutrition, Physical Activity, and Metabolism conference last week. Data from the 2003-2008 U.S. National Health and Nutrition Examination Surveys were analyzed. The researchers used a mathematical algorithm to predict lifetime risk for cardiovascular disease, based on diet, blood pressure, cholesterol, smoking, and history of diabetes.  All of the participants were free of cardiovascular disease at the start.  

The algorithm placed participants in groups of either high or low lifetime risk of cardiovascular disease.  Then they were arranged into four groups according to the ratio of their intake of dietary fiber to calories - dietary fiber only, no fiber supplements were included.  The lowest fiber intake was 0.1g/1000 calories, and the highest was on par with a nutritarian diet, 49.1g/1000 calories.

Individuals aged 20-39 in the highest quartile of fiber intake were almost twice as likely to be in the low risk category than those in the lowest quartile. Middle aged individuals in the highest quartile were about 50% more likely to be in the low risk category. Interestingly though, a similar association was not seen in 60-79 year olds.  The researchers theorized that many older adults with high fiber intake may have already developed significant risk for heart disease before they added more high-fiber foods to their diet.   They concluded that starting to increase fiber intake at a younger age helps to decrease the risk of cardiovascular disease later in life.9,10

It is important to eat healthfully your entire life to get maximum benefits, however once you have not eaten properly for the first 60 years, then to get the disease-protective benefits to dramatically reduce heart attack, stroke and cancer risk from a plant-based diet (vegan or flexitarian) later in life, it is not good enough to just be good, you have to be great.  In other words, a nutritarian diet with attention to the most nutritionally powerful and protective plant foods is necessary, not just the dietary mediocrity practiced by most vegans and vegetarians.

Eating to Live is a lifetime commitment – just like it takes years for heart disease to develop, it takes years to build up protection against heart disease.  No matter what your age, you can benefit from improving your diet – but the point is, the time to start is right now and the place to start is with a nutritarian diet that pays attention to the disease-fighting nutrients in foods. Once you are past middle age, the way to start is not with some wishy-washy low fat, high fiber diet.  That is not good enough, you have to do better than that and pay attention to the micronutrient-richness of your meals and achieve comprehensive nutritional adequacy, which is the core of my message.  

 


References:

1. Pereira MA, O'Reilly E, Augustsson K, et al: Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med 2004, 164:370-376.

2. O'Keefe SJ, Ou J, Aufreiter S, et al: Products of the colonic microbiota mediate the effects of diet on colon cancer risk. J Nutr 2009, 139:2044-2048.

3. Singh PN, Fraser GE: Dietary risk factors for colon cancer in a low-risk population. Am J Epidemiol 1998, 148:761-774.

4. Uchida K, Kono S, Yin G, et al: Dietary fiber, source foods and colorectal cancer risk: the Fukuoka Colorectal Cancer Study. Scand J Gastroenterol 2010, 45:1223-1231.

5. Park Y, Hunter DJ, Spiegelman D, et al: Dietary fiber intake and risk of colorectal cancer: a pooled analysis of prospective cohort studies. JAMA : the journal of the American Medical Association 2005, 294:2849-2857.

6. Michels KB, Fuchs CS, Giovannucci E, et al: Fiber intake and incidence of colorectal cancer among 76,947 women and 47,279 men. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology 2005, 14:842-849.

7. Terry P, Giovannucci E, Michels KB, et al: Fruit, vegetables, dietary fiber, and risk of colorectal cancer. J Natl Cancer Inst 2001, 93:525-533.

8. Wakai K, Date C, Fukui M, et al: Dietary fiber and risk of colorectal cancer in the Japan collaborative cohort study. Cancer epidemiology, biomarkers & prevention : a publication of the American Association for Cancer Research, cosponsored by the American Society of Preventive Oncology 2007, 16:668-675.

9. Northwestern University (2011, March 23). Load up on fiber now, avoid heart disease later. . In ScienceDaily; 2011.

10. Ning H, Van Horn L, Shay CM, et al: Dietary Fiber Intake and Long Term Cardiovascular Risk: Findings from the National Health and Nutrition Examination Surveys (NHANES) 2003-2008. In American Heart Association: Nutrition, Physical Activity, and Metabolism 2011.


 

What works for you?

salad

Periodically we feature interviews with successful nutritarians here on Disease Proof. I thought it’d be helpful, insightful and fun to devote a post for you, the reader, to write success tips in the comments section below to encourage and help others. In other words, what works for you?

To get the ball rolling, the following are a few tips that have worked / continue to work for me:

  • It took an unwavering commitment to the Eat to Live eating plan, even when I gagged on greens those first attempts at eating them. (Now I’m addicted to greens!)
  • I devoted the better part of a year to focus on the mechanics of making Eat to Live an integral part of my life. I reprioritized my schedule. I excluded many social events that were centered around the standard American diet that year. I cut out extra activities to make time to study and understand Dr. Fuhrman’s materials. I surrounded myself with upbeat and positive people on the member center who continually supported and encouraged me.  I did whatever I needed to do to keep focused; and now eating for health is an engrained habit ~ a lifestyle.   
  • To this day I keep nut butters out of the house because I can easily overeat on them. 
  • To this day I limit eating dried fruits and banana ice creams to only special occasions, because they rev up my sweet tooth for more sweets.
  • I’ve learned to be content with boundaries as they keep me out of food addiction and unnecessary weight gain. Some may view boundaries as restrictive deprivation, but I view them as a small price to pay for the enjoyment of ongoing freedom and health.

 

What about you? What are some success tips that you’ve discovered in your journey to health?  Your tip(s) just may be the key that unlocks someone else's prison door!

 

 

image credit: flickr by aMichiganMom