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

New findings in the International Journal of Sports Nutrition and Exercise Metabolism reveal quercetin—a nutrient in red apples, berries and broccoli—boosts oxygen uptake and exercise endurance. Study participants followed their regular routines and diet for 7 days and then did the same thing for another 7 days, but this time they consumed 500 milligrams of quercetin. While on quercetin people had nearly 4% more oxygen uptake and took longer to become fatigued during exercise. However, participants got quercetin from Tang, which stinks; Reuters reports.

But still, quercetin is great mojo! According to Dr. Fuhrman, blueberries are packed with quercetin and other healthful flavanoids. He recommends eating blueberries everyday. That’s why you’ll find quercetin in Dr. Fuhrman’s Pixie-Vites, along with other nutrients found in watermelon, cantaloupe, papaya, broccoli, cauliflower, beets and many other amazing fruits and vegetables.

And don’t forget, last year researchers found antioxidants and nutrients in carrots, spinach, kale and collard greens help health improve eye health and stave off age-related vision loss.

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Published in the Journal of the National Cancer Institute, a new study claims high intake of saturated fat—specifically red meat and dairy—results in a 36% higher risk of pancreatic cancer, compared to people with lower consumption. And a high in take of total fat lead to a 53% increased risk of pancreatic cancer in men and 23% higher risk in women. Scientists examined data on 500,000 individuals, in which 1,337 were diagnosed with pancreatic cancer; Food Navigator reports.

Meat, i.e. saturated fat, is risky and research paints a grim picture. Previous studies have linked meat with higher risk of heart disease, age-related vision loss and various cancers. Fortunately, foods like fruits and vegetables lower the risk of developing cancer and cardiovascular disease.

In related news, experts found people who regularly eat charred or barbecued meat have a 60% higher risk of pancreatic cancer. Burned meat builds up of cancer-causing heterocyclic amines.

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Raw food diets are very popular. They’re cool. A lot of people have success on them, but the truth is you don’t have to go 100% raw for superior health—some cooked food isn’t going to kill you! Now, in this quick discussion from Dr. Fuhrman’s member center, he talks about the optimal level of raw food and cooked food a diet should have:

Question: What is the percentage of raw fruits and vegetables, nuts and seeds one should consume in his or her diet? In other words, how much of our diet should be raw food? I think I eat about 75% raw now. Is that too much raw? Can you have optimal health on 50% raw food if that raw food is comprised of raw fruits, vegetables, nuts and seeds?

Dr. Fuhrman: No, I think 75% raw as an ideal approximation is right. Consider that nuts and seeds avocados could supply about 30% to 40% of calories, raw fruits about 20%and raw vegetables about 20%. But of course, that does not mean a diet with more cooked greens and vegetable and bean soups would not be very healthy or as healthy.

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New findings in the journal Obstetrics & Gynecology reveal women under 45 with a body mass index greater than 35—over 30 is considered obese—have nearly 22 times more risk of endometrial cancer. The study involved 421 women, ages 20 to 54, diagnosed with endometrial cancer and 3,159 randomly selected women. Data showed women younger than 45 at the time of their last period with a BMI above 35 had a 21.7 times higher risk of cancer; HealthDay News reports.

Luckily, maintaining healthy body weight and preventing cancer can be knocked out in one shot! According to Dr. Fuhrman, foods like fruits and vegetables are packed with fiber to keep you slim and plant foods are loaded of cancer-preventing nutrients and phytochemicals.

In related news, obesity in late adolescence to early adulthood—specifically 14 to 30 years of age—was found to increase risk of pancreatic cancer by as high as 60%.

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Yeah, don’t get fat. New findings in the Journal of the American Medical Association show having a high body mass index in early adulthood may raise the risk of pancreatic cancer. The study involved 841 pancreatic cancer patients and 752 cancer-free people, with participants asked to recall their height and weight at ages 14 to 19 and in their 20s, 30s, 40s, 50s, 60s and 70s. Data found individuals who were overweight at 14 to 19 and in their 30s had a 60% higher risk of pancreatic cancer, but risk seemed to level off after age 40; ScienceDaily explains.

You can keep that risk down with diet. A previous report found eating green veggies like broccoli, cabbage and Brussels sprouts helps fight pancreatic cancer. While charred or barbequed meat raises the risk of pancreatic cancer, due to cancer-causing heterocyclic amines.

In related news, obesity heightens women’s risk of pancreatic cancer. In some cases, as high as 70%, which worries researchers because obesity is largely a preventable problem.

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Appearing in the British Medical Journal, a new study claims the Mediterranean diet—i.e. eating a lot of fruits and vegetables and avoiding meat, alcohol and dairy products—increases lifespan. Researchers examined the eating habits of 23,000 Greeks over 10 years, finding the presence of a diet rich in vegetables yielded health benefits, but when the heavy consumption of vegetables was removed, these benefits were negated; HealthDay News reports.

Sadly, many Mediterranean countries are loosing ground. In 2008, childhood obesity in Portugal, Spain and Italy jumped 30%. According to Dr. Fuhrman, all those healthy Mediterranean foods are giving way to western foods. That’s why the Mediterranean is getting fat, just like us!

And last September, a report revealed countries like Spain, Italy and Greece are buckling under the weight of fast food and the move away from their traditional dietary roots.

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The hallmark of healthy eating is to consume more foods that contain a high nutrient density and less food with a low nutrient density. To make it easy, in my Secrets to Healthy Cooking DVD I explain the principles of creating high nutrient, great tasting dishes and I demonstrate the techniques in a variety of recipes.

The outcome of eating for nutritional excellence is that when you eat enough high nutrient foods you can prevent and reverse most medical problems without drugs. Even if you are struggling with extra weight and diets have never worked for you in the past, just by increasing the nutrient density of what you eat every day you will also lose the excess weight.

Just by following some of the simple tips in Secrets to Healthy Cooking, you will be on your way to great health! In the DVD, my wife, Lisa, and I take you into the kitchen to demonstrate the techniques and principles behind preparing high nutrient foods.

Learn how to prepare great tasting and high nutrient recipes. Incorporate these recipes into your daily menu, and you'll take your health to the next level of nutritional excellence! And the DVD includes a free bonus recipe booklet!

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A new study in the journal Nutrition, Metabolism and Cardiovascular Diseases, shows omega-3 fatty acids lower blood levels of homocysteine, an amino acid known to raise the risk of heart disease. For the study, 81 diabetics were randomly assigned to groups receiving daily omega-3 supplements or a placebo. After two months, data revealed a 22% reduction of homocysteine in the omega groups, compared to only 1% for the placebo group; Nutra Ingredients explains.

Omega-3s are powerful stuff, found in foods like flaxseeds, omega-3 fatty acids have been linked to slower progression of age-related vision loss, reduced inflammation associated with cardiovascular disease, and less likelihood of repeat stroke. Not too shabby!

In March, a study showed fatty acids help lower the risk of prostate cancer. Good thing Dr. Fuhrman sells a DHA supplement that provides essential omega-3 fatty acids.

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New findings in the Journal of Nutrition Education and Behavior claim teenagers cut back too much on dairy products as they reach their 20s. Experts followed 1,500 people, males and females, tracking their calcium intake during high school and after high school. Results showed many consumed less than the daily recommended level of calcium, leading researchers to recommend more milk at mealtime. Here’s Dr. Fuhrman’s take on all this:

Sounds like the dairy industry put their stamp on this one. It is amazing how successful they have been at marketing their product to nutritionally ignorant Americans. It is true that a diet comprised of animal foods, soft drinks and refined grains is deficient in calcium.

But cow's milk is the appropriate source of calcium for baby cows, not human teenagers. When we choose dairy instead of fruits, vegetables, beans, seeds as our source of calcium source we help fuel a cancer epidemic.

When you get your calcium from fruits and vegetables you also get a full load of cancer-preventing phytochemicals.

Via HealthDay News.

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If you walk around New York City, you’ll see a Grey’s Papaya and a silver hotdog cart on every corner. There’s an occasional fruit stand, but they’re outnumbered. So now, to help curb New York’s obesity epidemic, city officials will soon unleash 1,000 brand new food carts—selling fresh fruits and vegetables to neighborhoods in all five boroughs. Currently, only 200 “Green Carts” are stationed throughout the city. Residents are very excited about it; The New York Times reports.

Actually, New York is pretty veggie-friendly already. In Albany, the Veggie Mobile cruises the streets selling fruits and vegetables to low-income neighborhoods and senior communities. And for years, a charming old salesmen sold his amazing vegetable peeler all over New York City.

Listen up! Now matter where you live. Great, cheap produce is easy to find. You just have to look for it. I’m a big dope, but I still manage to dig up plenty of cheap fruits and vegetables all the time.

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