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

For many of us who are former, chronic dieters, restrictive eating may have been a very negative experience. We may have had the euphoric high of shedding a few pounds with artificially sweetened desserts and beverages, processed meal replacements, protein powder drinks, or meticulous counting, measuring and recording rituals; but then ate everything in sight afterwards to make up for the inhumane deprivation of vital nutrients that our bodies so desperately needed for survival. 

We may have lost 10 lbs, but then binged and gained 40.   

However, when we liberally and generously flood our bodies with micronutrients, phytochemicals and rich antioxidants, it turns off the biological necessity for craving addictive, unhealthy foods and overeating. For many, it takes at least 3-6 weeks of total abstinence; replacing standard America diet foods with high-nutrient foods for the taste buds to change and to cross over to that threshold of freedom.   

Eat to Live definitely scores as the only proven program out there that eradicates addictive biological cravings, which removes the strong power-struggle with food.

However, one can’t deny the fact that it is not an all-you-can-eat, no restraints way of eating either.  There are guidelines to follow like eating only when truly hungry and stopping before full.

For those of us who have developed unhealthy habits over the years such as: using food to stuff negative emotions, or to celebrate happy occasions, or to eat according to the clock, or as a recreational hobby, or to socialize with others, there’s an intentional and ongoing diligence that has to be maintained for life. 

Like all addictions, one can never return to destructive habits, no matter how much the cravings for unhealthy foods have ceased. 

For me personally, I can never eat at the computer while skimming Facebook or the news. For me, food turns into a recreational hobby when I do that and I no longer focus on stopping before full. 

Just like many recovering alcoholics can no longer hang out at bars lest they revert back to unhealthy patterns, I can’t mix food with leisure activities that trigger mindless overeating.  Eating is only to nourish my body. Nothing more. It’s no longer a recreational hobby. 

So for that reason, optimal health requires sensible boundaries to safeguard oneself from past engrained habits, depending upon one’s former lifestyle.   

Eat to live.  We nourish our bodies with high-nutrient foods; eating only when truly hungry and stopping before full. 

 

Simple. Sensible. Effective. Permanent. 

 

 

 

image credit:  vegetables, flickr by Martin Cathrae   

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A while back I was looking through some old picture files and found these two images; both were taken on a hot, July day about a year a part. I really had no idea how pale my skin had become from years of stuffing my body with mashed potatoes, cereal, milk, pasta, dinner rolls, butter, cheese, chicken, beef 'n noodles, pizza, etc. . . . until I saw these pictures. 

About six months into consistently eating high-nutrient foods, I clearly remember the day that I looked “tan” in the dead of winter in Indiana. I was recovering from major surgery in a hospital room; in fact, it was two days post surgery, and I had managed to stand up long enough to capture a glimpse of myself in a mirror. My body felt like it had just been plowed under by a bulldozer, but my skin looked alive, refreshed and glowing! Instead of an expected paleness, it had color! Surprisingly, with each shift of new nurses that were caring for me, the first question was always, “Where did you get your tan?”  

For many of us who live in the northern states, winter can be sort of colorless. Blahh. Leafless trees silhouetted against bleak, gray skies. Dead branches. Dark mornings and evenings. Brown grass peaking through melted, dirty snow. Dreary blahh.  

However, our food and our skin can be beaming with bright color! Not only do those plates of colorful vegetables and fruits nourish our bodies to optimal health and longevity, they add visual beauty to our otherwise, potentially colorless environment. They brighten up our kitchens and dining tables, and our skin even reflects the beauty of those colors. 

 

How about you? Got color?   

Related post by Dr. Fuhrman: The human mind prefers a healthy carotenoid glow over a suntan

Image credit:  vegetables by Esther Boller

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Recently, in a post titled, “Extinguish the pilot light,” I explained how crucial it is to keep the pilot light of addiction, those seemingly insignificant-at-the-time compromises, extinguished at all times. 

I want to devote this post to clarifying the difference between an occasional slip-up and ongoing compromises. 

Slip-ups happen from time to time - they just do – it’s a part of transitioning into a whole new way of eating and living for the rest of one’s life. There’s a learning curve, especially in the beginning, to understanding the science behind Dr. Fuhrman’s recommendations. 

For instance, I committed to Eat to Live in July 2008, and by that first Thanksgiving I thought it would be perfectly fine to eat the traditional feast. It never occurred to me that I’d get violently sick so I enjoyed the feasting and merriment with gusto. I quickly learned just how TERRIBLY toxic the standard American diet was ~ even though I knew from my studying that it was poisonous to the body.

And I've had plenty of slip-ups since then. I wish I could say that I've been perfect at all times, but I haven't.

Even with eating only high-nutrient foods and having cravings for fake food gone as a result, I've eaten beyond "before full." I've eaten as a result of being frustrated. I've eaten for stimulation because I was tired. And I've eaten for recreation with others when I wasn't a bit hungry. However, and a big however, each time I quickly realized my error and moved on quickly; contending with all strength to keep going!

I want to make clear that the pilot light that I'm referring to is the intentional decision to choose compromises, aka “cheats”, on a regular basis. These habitual choices, even if they are seemingly insignificant at the time, are the pilot light.

The willful decision to see how much one can cheat and get by; how much one can straddle the fence, or how much one can habitually overeat . . . . and still keep the addiction eradicated . . . . that’s what I'm referring to as being the next-to-impossible feat to accomplish.

 

It can't be done!

 

I repeat ~ it can't be done.

With repetitive compromises, the addictive cravings are rumbling beneath the surface, and it just takes a tiny spark to ignite them to full strength and power!

For one to be truly free, the pilot light needs to be extinguished and remain that way . . . .for life.

AND to live in denial of food addiction's power is to remain its prisoner, or worse yet, the path right back to captivity.

Choose the easy way and keep the pilot light extinguished at all times.  

Continual freedom and excellent health to all!

Image credits: gas flame: flickr by stevendepolo; celebration: by Elijah Lynn

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I grew up on a farm. In addition to an orchard my parents always put in a large garden every spring. It produced a bountiful harvest to can quarts of green beans, tomatoes, tomato sauces & juices, corn, peas, beets, and pickles . . . .enough to last a family throughout the winter, with plenty of surplus leftover to sell along the road.  From mid-July until school started every fall, snapping beans, shelling peas, shredding cabbage, shucking corn, and washing tomatoes, pickles, carrots and beets for preservation were a huge part of summer.

Most farmhouses had a “summer kitchen.” It was a nifty, second kitchen; away from the main part of the house and used for the stifling hot process of canning the vegetables, making jams and applesauce, and baking fruit pies and apple cakes for the freezer. Since residential air conditioning was practically unheard of when I was a kid, the house stayed cooler by not heating up the regular kitchen. 

In the southwest corner of this room was an old gas stove. I was taught from an early age to respect the pilot light that remained continuously lit. As in all gas stoves, the purpose of this pilot light was to serve as the ignition source for more powerful flames; ones that could produce the necessary heat to cook and preserve food.  

My mom would strike a small, wooden match and hold it near the burner. Instantly it would ignite into a full, explosive flame. 

                               ________________________________

Fast forward about forty years. I’m now a fifty-year-old woman who has lost weight and restored health by nourishing my body with high-nutrient, plant foods. As a result of flooding my body with nutrients, combined with consistently abstaining from the standard American diet, addictive cravings for high fat, high salt, processed & sugary foods have been eradicated from my life. 

Because of this, I’m routinely asked:

• “How closely do I really have to follow Eat to Live?” 

• “How many times a month can I cheat and still have success?”

• “I’m not hard core, but I follow the plan about 85% of the time; that’s good enough, isn’t it?”   

Of which my classic answer to all three questions is, “It all depends on how hard you want to make it on yourself.” 

It’s much easier and simpler to give 100% right from the beginning and keep the pilot light of addictive cravings extinguished, than to be continually fighting obsessive compulsions that are brewing beneath the surface. Been there. Done that. And it’s hard, hard work to keep cravings from becoming an all-consuming monster. In fact, it’s exhausting because it’s a next-to-impossible feat to accomplish!

Plus, it only takes the tiniest spark to ignite the pilot light of cravings to full power again, and that’s THE most dangerous place to live! 

One can do all the work of routinely preparing and eating high-nutrient foods, and get the majority of one’s health restored; but it may only take an emergency phone call, or a sudden traumatic event, or a stress-filled day with the kids to instantly ignite the raging flame of addiction.  

It’s just not worth it. 

Give yourself a break today and make life so much easier.

Give 100% and extinguish the pilot light!      

image credits:  tomatoes, flickr by MaplessInSeattle; match, flickr by Samuel M. Livingston  

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Are you free from food addiction?

Are you free from hypertension medications and insulin?

Are you free from bypass surgery lurking around the corner?

Are you free from obesity and its accompanying diseases, aches and pains?

Are you free from the financial burdens of lost wages and expensive medical bills?

Eating a bowl of mixed greens & beans drizzled with a delicious nut-based dressing instead of a couple slices of pizza and can of soda may seem like a radical lifestyle change, but it really is a simple and cost effective solution to a very complicated problem; that being the loss of independence.  

After the astronomical bills arrive in the mail who is going to pay them?

After the stroke who is going to tie the bib, feed, bathe, and even possibly change the diaper?

After degenerative disc disease has robbed mobility and peace, who is going to shop and prepare meals and soothe sleepless nights?

Paying the price today to be free from food addiction and accompanying diseases means enjoying the benefits of freedom on down-the-road.

I don’t know about you, but I want to climb sand dunes and watch sunsets shimmer on water, and produce my best creative works ever in my latter years. I want to laugh and play with my grandchildren and their children. I want to gracefully grow old; not rot in the prison of disease.     

This Fourth of July, along with the festivities, fireworks, and parades; one of the best ways that we can honor those who have sacrificed their lives for our nation’s freedom is to commit or recommit to paying the price for our own personal freedoms! 

Freedom now equals freedom on down-the-road. 

Take it.

It’s yours to enjoy!

Happy Fourth of July!

image credit:  flickr by uhuru1701

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A couple of weeks ago I was flipping through the pages of my local newspaper when I ran across an article by The Associated Press titled, “Oldest US diabetic ‘lifer’ reaches age 90.”

It caught my attention.

Back in 1926, a five-year-old boy by the name of Bob Krause was diagnosed with type I diabetes, (aka juvenile diabetes), shortly after the commercial production of insulin.  Before that time children died of the nasty disease, including his brother. 

As most of you may know, type I diabetes is different from type II diabetes. It’s a chronic illness in which the body no longer produces insulin, and life expectancy is shortened due to serious health complications that can develop as a result. However, Mr. Krause was determined to successfully beat it, and he’s now the oldest American known to live 85 years beyond the time of diagnosis. 

I spoke with Mr. Krause over the phone to congratulate him and to discover his success tips, and guess what his number one tip has been?  In fact, he calls it his “life’s motto”: he eats to live instead of living to eat!   [And he'd never heard of a book with that title!]  He always treats his body like a car and only eats enough food to fuel activities, and that’s it. For him, that equates to just two modest meals a day . . . not for pleasure; or emotional, social, or recreational reasons; and his fuel doesn’t consist of processed foods and lots of animal protein either. 

Mr. Krause was determined from early on that he wanted to live the best life possible. And he did.  He became a professor and established a career in teaching mechanical engineering at the University of Washington; plus, he and his wife raised a wonderful family together.

I was blown away by his positive attitude and wisdom of living with type I diabetes. He genuinely considers himself a blessed man to have had diabetes at such a young age as it caused him to do what he was supposed to do. 

Before hanging up the phone, he told me that if all people would live as if they had diabetes, everyone would be a lot healthier. He said it’s each person’s decision to live or die, and that if we each do what we’re supposed to do, we’ll live a long and healthy life.

Congratulations Bob Krause – you are an inspirational hero! 

By the way, he can’t understand why so many people have been making such a big fuss over him as he just did what he was supposed to do, to live! 

Image credit:  flickr by Genista 

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Right after college I was on staff at a large camp in northern Michigan.  Over a ten week period of time we had over 10,000 summer campers, and I learned the importance of positive mental attitude (PMA) that summer.  Periodically during the mealtimes and various activities, the staff and campers would stop whatever they were doing, and chant in unison, “How’s your PMA?”  It seems like a silly camp ritual, but looking back, continually keeping a check on one’s positive mental attitude was a great habit to develop.

Many have a natural tendency to become negative under stress; and stress is just a simple word for, “Life’s the pits right now, I’m overwhelmed, and things aren’t going the way I had planned.”   

When negativity wraps its ugly claws around our minds, we typically don’t want to make good choices, because negativity causes us to feel sorry for ourselves.  Poor me.  Self-pity mentality can be detrimental to our well-being and to those around us.

How do I know?  I experienced it first hand last weekend.  On June 3^rd I had what was ‘supposed’ to be a simple arthroscopic knee procedure to mend a meniscus tear.  No big deal.  A couple of days off of it, and then a couple of weeks of TLC, and I would be good to go again.  Well, the surgery ended up being more involved, and upon discharge I was instructed to not bear any weight on the injured leg for six weeks; and also be on a continuous passive machine (CPM) for eight hours, every single day, for those six weeks.

It’s summer-like weather now in Indiana.  We just endured a long, cold winter and spring, and the weather is finally nice.  I had a full summer of activities planned.  Being indoors, hooked up to a CPM machine was definitely not on that list.  Worse yet I can’t even prepare a simple meal or wash a load of dirty clothes without enormous effort . . . for me, that’s stress!

Two days post-op I was feeling sorry for myself, and guess what?  I really didn’t care two cents about my health.  Apathy had set in, and the negativity affected my rational thinking and well-being, big time.  Who knows, I might have even resorted to drowning my sorrows in a hot fudge sundae at Dairy Queen; but thankfully I couldn’t drive!

I have no choice but to continuously check my positive mental attitude right now.  I must focus on the positive blessings in my life and not the negative circumstances; otherwise I’m undone.

So when those moments of stress hit, and life gets overwhelming, or when it’s not going the way we had expected, that’s the time to evaluate our positive mental attitude.  That's the time to list everything that we are thankful for.  Our perspective will always affect our choices; and choices will always determine the difference between marginal health and incredible health!

 

How about you?  How’s your PMA today?

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Over Memorial Day weekend I cleaned out the garage. I clean it about every three months, and no matter how much I try to keep it clean and organized, it always gets dirty and cluttered again within three months!  [a dirty glove from winter sledding, a broken skate, empty salt bags from the water softener, a flat bike tire, an old quilt that the cats slept on, some dirty gardening tools that nobody put back in the storage shed, a few empty water bottles, a cardboard box, a misplaced container of pool chemicals, the Christmas tree stand that didn't get put up into the attic, some old boots that don't fit anyone anymore; plus lots of dirt and leaves, dirt, and more dirt and leaves]

As I was cleaning I thought about how our bodies require continual cleaning and maintenance to keep them healthy and in good working order.  It takes ongoing effort, planning and preparedness. If we get careless and allow *stuff* (toxins, fat cells) to accumulate, it requires a major overhaul to get clean and function properly again.

The popular pop-culture word now is "reboot."

I like that word.

Every once in a while we may possibly need to reboot our garages . . . . and our bodies.

Otherwise our garages will look like the ones from the Hoarders show and our cars will no longer fit into them; and eventually our bodies will look like the ones from the beginning episodes of The Biggest Loser and our clothes will no longer fit.  (Not to mention the detrimental damage that'll be done to our arteries, blood vessels, pancreas, heart, etc.)  In fact, if the waistband becomes a bit snug, that’s a clear indication to reboot.  A tight waistband means unhealthy plaque is building up in the arteries and blood vessels.  Quick ~ nip disease in the bud!

If we've been careless with food choices, and have allowed toxins and fat to accumulate, it's time to reboot. It's time to go back to the six week eating plan in Eat to Live and follow it carefully, with little to no deviation.  It’s time to clean the clutter, (aka detox), and change the tastebuds.

How about you? 

Do you need a reboot?

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Not long ago I wrote a post titled, I could never do that!  It was about the response I get when I tell others how I’ve lost weight, and their reaction to the idea of eating meals primarily composed of plant based nutrition. From the many Disease Proof readers that wrote comments, that post resonated deep within; solidifying the fact that most all of us could never live with the consequences of eating disease promoting foods.

The topic is beating passionately in my heart now as it's hit close to home. Recently my mother suffered a stroke, and I’ve been experiencing first hand the time, resources, and energy that will now be required to manage the debilitating disease. A stroke results in a sudden lifestyle change magnified by a hundred: immobility due to muscle paralysis, incontinence for some, inability to swallow normally resulting in slurred speech and the need for pureed foods and thickened liquids, multiple medications, therapy, lack of independence and freedom; just to name a few.

Lifestyle change. 

Interesting. 

Lifestyle change is the very reason why most continue to choose to eat the standard American diet; or worse yet, follow a quick weight-loss gimmick. It takes time, resources, focus, and energy to switch over to eating high-nutrient, plant based foods. 

• One has to routinely wash and cut up lettuce leaves, fresh vegetables and fruits.
• One has to cook a pot of soup instead of order take-out. 
• Many have to suffer through a period of withdrawal to overcome toxic cravings for sugar, fat, processed foods, and salt.
• Some feel socially isolated in a culture that’s fixated with eating for disease.
• Some are even ridiculed for eating for health!
• Many have to pack their own food if they eat away from home.
• Most have to become serious students of nutrition to understand the science behind dietary recommendations, because knowledge is the motivation behind their changes.  

No doubt about it, there’s a radical price to pay to successfully switch over to thoroughly enjoy eating plant based nutrition. However, once the toxic cravings are gone, and the taste buds have changed, one never wants to return to SAD. In fact, the psychological trappings of food addiction and eating disorders disappear! It’s a small price to pay for a lifetime of freedom and wonderful health benefits for the rest of one’s life! 

As the old adage goes, “Pay the grocer or pay the doctor.”

Have you made the lifestyle change, or are you dragging your feet; waiting for a debilitating disease to radically change your life and make you its prisoner?

 

Let’s all continue to choose high nutrient foods that will reap the benefits of great health today and for years to come! It’s a small price to pay. 

 

What price are you willing to pay to enjoy great health?   

image credit:  flickr by taberandrew

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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

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