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

As a society, we have programmed ourselves to eat in a way that is unnatural and harmful. We mistakenly prefer the taste of harmful foods. The most natural and healthy way of eating now seems strange, and, as a result, it eludes us. The benefits of eating natural foods, as opposed to processed foods, seem obvious, yet they are lost to many. Here are a few of the common excuses that I hear from patients:

• “It takes too much effort and time to prepare fresh food.”
• “I don’t like the taste of fruits and vegetables, so why should I even try?”
• “People will think I am strange if I eat this way.”

Others who may not have voiced these objections were still thinking these or other negative thoughts. It is the substance of their inner dialogue. This kind of talk is not useful. Its purpose is to prevent you from taking action. It is a type of learned helplessness: you didn’t believe you could succeed in the first place. This gives you the rationale for not trying. Right now, resolve to fight those thoughts when they enter your head. Excuses or reasons are not based on facts. They are an opinion formed before adequate knowledge is achieved, and, as you now know, knowledge is the cornerstone to success. Your internal programming and fixed beliefs can have you fail before you even start. A key concept is that our internal programming operates outside of our conscious awareness, yet it influences our thoughts and action.

Psychologists tell us that both these preconceived notions and the inner dialogue that resists change to a preexisting belief are a type of “automatic thought.” An automatic thought is an unconscious process that determines how we interpret the events of our lives. In many people, these thoughts are negative, pessimistic, and completely illogical. They persist because they operate beyond awareness and because they go completely unquestioned and unchallenged. Our automatic thoughts are the result of our core beliefs, and our core beliefs establish our perceived boundaries of what we can and cannot do.

The key to reprogramming yourself is to select an activity that elicits the desired objective, and then perform this activity habitually. As you continue to perform this activity, your skill will improve, your brain will reprogram to the preferred wiring, and your desired outcome will manifest itself. Your brain is not only flexible and adaptable, but it also will restructure itself to accommodate whatever lifestyle you wish to create. This book and the exercises it contains are designed to cultivate a skill and transform some aspect of your brain and your life. The cumulative result of all of these skills is superior health and your ideal weight. Your brain is ready and willing to make the changes

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I’ve heard Dr. Fuhrman say that we still don’t know all the healthful properties of plant foods, and a new study seems to confirm that, claiming scientists underestimate the amount of nutrients in fruits and vegetables:

While the polyphenol content of fruits usually refers to extractable polyphenols, new research published in the Journal of Agricultural and Food Chemistry reports that the non-extractable polyphenol content is up to five times higher than extractable compounds.

According to studies with apple, peach and nectarine, previous measures to quantify polyphenols may have been limited by the extraction technique.

"These [non-extractable] polyphenols need to be treated with acid to extract them from the cell walls of fruit in the lab," said lead author Sara Arranz from the Spanish Council for Scientific Research (CSIC) in Madrid. "If non-extractable polyphenols are not considered, the levels of beneficial polyphenols such as proanthocyanidins, ellagic acid and catechin are substantially underestimated."

I asked Dr. Fuhrman about this and his quick answer was, “Repeat after me, fruits, vegetables, seeds, nuts and beans! When you eat whole foods, you get much more than science has been able to measure so far.” And here Dr. Fuhrman explains why foods like green vegetables are so healthy:

While fruits and vegetables are excellent sources of nutrients, the consumption of vegetables is more helpful in reducing cancer because they contain much higher amounts of cancer-protective compounds--especially green vegetables. Among these green vegetables, the cruciferous family has demonstrated the most dramatic protection against cancer. Cruciferous vegetables (broccoli, brussels sprouts, cauliflower, kale, bok choy, collards, arugala, watercress, and cabbage) contain a symphony of phytonutrients with potent anti-cancer effects.

Isothiocyanates (ITCs), which are perhaps the best studied, have been shown to provide protection against environmental carcinogen exposure by inducing detoxification pathways, thereby neutralizing potential carcinogens. These vegetables also contain indole-3-carbinol (I3C). Indole-3-carbinol has been shown to reduce the risk of breast cancer by decreasing estrogen activity.

In related news, researchers determined nutrients and antioxidants in fruits and vegetables, like apples, broccoli and berries, help improve oxygen intake and exercise endurance.

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For those of you new to the blog, I was formerly an obese and chronically malnourished food addict who has been completely set free from all food addictions and eating disorders; including anorexia, nutrient restrictive dieting, yo-yo dieting, and binge eating disorder as result of embracing the nutritarian lifestyle that’s described in Eat to Live and Eat for Health. Here is my transformation.

It’s been hot and sunny in Indiana, and the tomatoes are ripening almost faster than I can pick them. This novice gardener is becoming addicted to growing vegetables as I’m already starting to plan my garden for next year!

I discovered a practical and innovative way to store up the bountiful harvest.

I took the overflowing supply of garden vegetables: zucchini, summer squash, cabbage, kale, and tomatoes galore; and combined them with various other vegetables that I had on hand, and made a “Harvest Puree” that I’m freezing to use as a base for soups, sauces, and even salad dressings this upcoming winter.

I followed the basic principles of making Anti-Cancer Soup as demonstrated in Joel and Lisa Fuhrman’s Secrets to Healthy Cooking DVD, except I used less water to make it the thickness of sauce instead of soup.

The puree is a deep shade of red, and full of vital nutrients.

Cost?

Cheaper than a bottle of cough syrup, trip to the doctor, and three days of missed work productivity.

Cheaper than a trip to the plus size “fashion” store to buy yet another size of black stretch pants.

Cheaper than the quart of cookie dough ice cream on the way home to drown the sorrows.

And cheaper than the anti-acid medicine needed before bed.

And much cheaper than the vial of insulin (a.k.a. liquid gold) that will be needed on down the road.

Cost?

Priceless.

Nutritional excellence; cheaper than…you fill in the blank!

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Fans of the “Hamster Dance” will love this. A whole bunch of animated animals eating vegetables to the tune of “Nom Nom Nom.” I watched it a dozen times already.

I have a sick sense of humor. So while this little ditty may grade on your nerves. I find it annoyingly charming. Besides, it’s better than that horrible canned chicken!

Via Serious Eats.

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According to a new study published in Journal of the American Medical Association, eating right and exercising is still the best way to protect your health, and your heart.

I know. It’s hardly a revelation, but earlier this year a report said nowadays more Americans have multiple chronic illnesses—including heart disease—than ever before.

Clearly, a lot of us aren’t getting the message. We’ve got too many cheeseburgers and hotdogs on the brain!

The research found individuals that lost weight, exercised, avoided smoking and drinking, and ate plenty of fruits and vegetables have a lower lifetime risk of heart failure and high blood pressure.

So next time you see someone coming out of a Burger King, slap the bag out of their hand, and run! It’s good exercise.

In related news, low-calorie, plant-based diets also help lower heart risks.

Via HealthDay News.

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No one wants to be overweight and no one likes taking a bunch of pills. Martha and Stanley didn’t. That’s why today they’re fit, trim and off their meds. Now check out Dorothy. She lost over 70 pounds, ditched her medications and loves her new diet:

I started at 254 pounds, which can be documented through my doctor’s charts. I had no idea what I was doing only that I could eat veggies, fruits, beans, nuts and seeds!

The early days were very hard for me. I had to find stores and health stores that could supply me with the foods I now needed to buy. Now it’s a snap. I know exactly where to go to get what I need and more stores including Wal-Mart are selling organic produce and organic frozen fruits and vegetables at reasonable prices.

I now weigh 179 pounds and I am 5 feet 5 ½ inches tall. I have just turned 62 years-old. I still have about 40 pounds to lose. I have had many slips along the way and regained some of my weight back but have gotten back on track and have lost it…continue reading.

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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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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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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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New research in the Archives of Internal Medicine claim plant-based diets promote weight-loss and reduce risk of heart disease. For the study, participants—overweight men and women with high LDL—were fed a diet rich in vegetables, nuts and fruits or a typical low-fat diet. Findings revealed both groups lost weight, but people on the vegetable-based diet had better cholesterol levels and lower blood pressure. Here are Dr. Fuhrman’s thoughts on the study:

It’s a pretty good effort. They are getting closer to the ideal diet—a nutritarian diet—by studying a vegetarian diet with reduction of flour and other high glycemic carbohydrates.

Of course, the results are pretty good, but it is evident these researchers lack the knowledge and clinical experience designing a diet-style for nutritional excellence.

We have a pilot study coming out shortly with results that dwarf this, but clearly we at the Eat Right America Foundation are in need of funding to begin our larger study on diabetics.

Via Newswise.

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