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

Sometimes it takes the responsibility of being a parent to wake-up to the realization that we want to “be there” for our kids; not just when they are little, but when they’re grown up too. Chris was incredibly wise, because he took the necessary steps while his daughters were young to be the healthiest dad that he could possibly be for them. What a gift he’s giving to his young family! Welcome to Disease Proof, Chris.  

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

As someone who always worked out or competed in sports I never had to think about what I ate.  As I got older and other things got in the way of exercising, I would gain weight fast, because I ate like I was working out.  I always thought I was eating healthy because I'd make sure I ate some kind of animal protein with dinner.  It wasn’t until the birth of my second child that I realized I’m going to be in my 60's when they are in there 20's.  I remember not being able to put my socks on in the morning by bringing my knee straight up; I had to turn it to the side because my belly was so big.  I also remember thinking, “How am I going to carry my two daughters up the stairs when they want me to carry them?”   I didn't want to be that kind of dad.  I wanted to be the athletic dad that could do anything with them, even at a later stage in life.
 
 

How did you feel then?

Being on a high protein diet continually, I experienced toxic hunger really bad and called it “hypoglycemia".  I'd get moody if I didn't eat every two hours. My days centered around eating five meals a day.  I also suffered from adult acne and would catch a few colds every year; and it was no fun looking at myself in the mirror when trying on clothes. It was difficult for me to be out of shape while playing with my one-year-old, especially since I was in such great shape when I was younger. 

How did you find out about Eat to Live?

After the birth of my second daughter, I adopted a whole food, plant-based diet after reading The China Study, and I was going to raise my two girls vegan as well.  My parents and in-laws thought it was a crazy idea, because they were afraid their granddaughters weren't going to grow up to their fullest potential; so I set out to prove them wrong.  I first discovered Disease Proof Your Child, and then found Eat to Live. Eat to Live made the most sense to me of all the plant based books that I had read so it was the lifestyle that I wanted to adopt for my whole family.

How do you feel now?

It's crazy to think that I now weigh the same or less than I did in high school!  My energy levels have never been better.  I no longer have crazy mood swings or adult acne.  I’ve lost 7 inches around my waist and it’s fun to shop for clothes again.  Sometimes I find myself looking for clothes on the rack next to high school kids. 

I started competing n running races again and have won twice in my age division while pushing a double stroller! I’ve also received a "Super Preferred" status from my life insurance carrier.  It’s fun to say that I’m 43-years-old and in the best shape of my life; and my life insurance company just confirmed it.

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

 

• Discover the “WHY”. You need to find out "WHY" you are doing this.  Mine was for my two girls ~ I wanted to be that active, healthy father for them while they were growing up and beyond.  If you have a deep emotional commitment to your "WHY" you can achieve anything. 

 

• Choose the highest scoring, nutrient dense foods. Always find places where you can sneak in the most nutrient dense foods like using cooked collard greens instead of tortillas.

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

It has made me make conscience decisions about everything I put into my mouth.  If one eats for health, the weight takes care of itself.  I love not having weight issues now or ever again, and I can live life to the fullest.  Plus now I’m competing in running races again and showing my girls how fun it can be.  When my girls are older, I will be able play sports with them instead of just watching, and I know that I’ll never have to worry about having a heart attack.  I’m also eating all the anti-cancer foods to protect myself from ever getting cancer.  I know that I will live a long and active life, thanks to my nutritarian diet.

Congratulations Chris on achieving your goal of being the healthiest dad that you can possibly be! 

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Whether we realize it or not, we’re always influencing others, for good or for bad, by the choices we make. It’s always fun to read the rippling affects that one person’s wise choices have on many others. Remember Jodi’s interview  from a few weeks back? Jodi not only got her health back, but her actions made a life-changing impact on her younger sister, Jaime, in the process. Welcome to Disease Proof Jaime.  

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

I suffered terribly from migraines. My life revolved around headaches; either having them or worrying that I would get one. Last year I was averaging twelve migraines every month. For years I was on multiple medications for headache pain and preventative care.   I felt trapped. I was taking so many drugs that I didn’t know whether I had major health issues or just lots of side effects from all the medications. I felt like there was no hope for my headaches so I just accepted the suffering, and lived for the next miracle pill. I also ate lots of the wrong kinds of foods and was very self conscious about my weight, and as a result, suffered from low self-esteem.      

How did you find out about Eat to Live?

I knew about Eat to Live from my sister, Jodi.  After many years of hearing about it I dabbled with some of the concepts for awhile, but then quit. I knew how successful Jodi was at eating high-nutrient foods and witnessed her miraculous recovery, but I never thought I’d embrace this eating-style for myself. 

When Eat for Health came out Jodi sent the book set to me. It sat in the wrapper for three months before I even opened it. One day I decided I was sick of how I looked and felt so I opened the books and read them from cover to cover. Right then I decided I wanted to do this. 

My migraines did not improve though, because I was following the eating plan during the week and eating my old foods on the weekends. I ate this way for over a couple of years. 

Jodi had always suggested that I attend one of Dr. Fuhrman’s Health Getaways, but I never considered going to one. Somehow I ended up going with Jodi to the Getaway in San Diego in the summer of 2010. However, I’d decided beforehand that I would have no interest in the lectures, but at least it would be great being with my sister for a week. 

My life changed that week! Besides the wonderful week with my sister, I met the most amazing people, and Dr. Fuhrman’s lectures were incredible! Also, two moments that were pivotal for me was Sarah Taylor, the emcee, asked us to make a commitment to follow Eat to Live for 30 or 60 days; and that night I made a commitment for 30 days. The other moment was when you [Emily] told your success story and said that one can’t “straddle the fence” and expect to see great results; meaning one can’t have one foot in nutritarian eating and the other foot in the standard American diet . . .  both feet have to be in. That made a big impact on me since I could totally relate. I still think about those “Wow!” moments to this day.

How do you feel now?

I feel amazing! I made it to my first 30 days and was so excited that I committed to 30 more! During that time, I had one headache…one headache in 60 days! 

With each pound lost, I gained confidence as I realized there was a whole different person inside of me, and I liked the new person too!   My personality changed because I was feeling so well and not living under a cloud of headaches. The improvements have been incredible; I saw them instantly and I have never stopped seeing them. I’ve had five migraines (total) since making the commitment to high-nutrient eating, and none were bad or long-lasting. I’ve taken no medications whatsoever; and today, a year later, I am totally migraine free!  

I’ve lost a total of sixty-one pounds, have my life back, and feel great! The weight loss was the bonus to it all!

What success tips have helped you the most?

 

• Making the commitment in short, achievable goals worked for me because I was able to meet those goals and feel the success. 

• I do not look at the Eat to Live eating-style as a diet, but how I live my life.  I never falter in my belief that I want to eat this way for the rest of my life.

• Have a support system. My sister has been my best cheerleader and her support has been unwavering. Also, the members on Dr. Fuhrman’s website have so many tips to share; the people that I've met through the whole experience have helped me so much . . . . support makes a huge difference. 

• I work long hours during the week so I make recipes on the weekend. I love blended soups which are easy to make and then I freeze them in smaller containers. In the cooler weather I'll have soup every night with either leftovers or steamed vegetables. I always have fruit with greens at breakfast and some kind of whole grain. I make huge salads to take to work. I love them. I love all the foods that I eat. 

• Experiment with foods and tastes that you like. Food has to appeal to you. I like sweets so I tend to have dressings, sauces and soups that taste sweet. 

• I also love Dr. Fuhrman’s website for studying recipes and using the recipe rating system.  

• Find what you like to eat and discover what motivates you . . . and enjoy your life!

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

Nutritarian eating has truly changed my life! Besides the obvious of eliminating migraines and the weight loss, the total change has brought me such confidence, happiness, and pride. I’m healthy now and a totally different person! 

My husband, Joe, has been so amazing and supportive; and Jodi has been my inspiration, and I can’t thank her enough . . . . . but I also know that I did this . . . . no one else did it for me, and that is the best feeling in the world!   

I had the power and desire to live. 

There is no going back for me.

Congratulations Jaime ~ we are so proud of you!  Keep up the great job!

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It is well known that in recent years, restaurant portion sizes have steadily increased, and many single meals at fast food outlets and restaurants pack in enough calories for an entire day. Overall in the U.S., we are surrounded by calorie dense food all the time.  Today, we eat more and more often than we did 20 or 30 years ago. We eat constantly. Calorie-dense, nutrient-poor snacks are everywhere. And many of our beverages contain enough calories to be meals in themselves.

However, “eat smaller, more frequent meals” is common weight loss advice – supposedly, if we eat more often to “keep blood sugar stable,” will avoid overeating.  But does this really work? Is it sound advice for reducing caloric intake overall? The research says no – eating more frequently actually appears to promote weight gain.

Between 1977 and 2006:

• Overweight and obesity rates in the U.S. skyrocketed from 48.5% to 70.1%.¹

• The average number of eating occasions (meals + snacks) increased from 3.5/day to 5.0/day.²

• The average number of calories consumed each day rose from 1803 to 2374, an increase of 571 calories per day. Calorie intake in the U.S. has been increasing by an average of 28 calories per day per year since 1977.³

In a recent study, researchers examined three potential drivers of increased calorie intake: portion size, number of eating occasions, and calorie density of meals.  Although portion sizes were responsible for much of the caloric increase up to 1991, by far, the greater number of eating occasions was the strongest driver of increased calorie intake, accounting for 22 of the 28 calories/day/year increase the researchers observed since 1977.  

Snacking for most people is a reaction to toxic hunger – most people snack between meals to stop uncomfortable withdrawal symptoms from the unhealthy foods that they eat.  The average number of eating occasions has increased as our diet has become more toxic, producing more cravings and withdrawal symptoms. Unhealthy food indeed does have these addictive qualities.^4-6

To maintain a healthy weight we need to eat fewer total calories; eating primarily nutrient-dense (rather than calorie-dense) foods and eating fewer times per day both will help to achieve this goal.  Low calorie-density (high nutrient-density) foods like greens, other vegetables, and fruits are associated with reduced total calorie intake, higher nutritional quality, and lower body weight.^7-9 Conversely, high energy-density foods are associated with greater calorie intake.¹⁰ Also, contrary to the conventional wisdom, the majority of studies have not found any weight-loss or calorie-reduction benefit to eating more frequently.  Consuming a snack has been found not to cause a compensatory decrease in calorie consumption at the next meal. Ultimately, snacking most often results in increased daily caloric intake. Furthermore, most studies have shown that there is no weight loss advantage to dividing a diet of the same number of calories into a greater number of meals.^11-14

Eat only when you are truly hungry.  For most people following a healthy diet, this will not be more than three times a day.  The key factor for weight loss is improving the quality of your diet.  My research has shown that eating healthy food brings a greater level of satiety, and significantly reduces or eliminates the uncomfortable symptoms of toxic hunger¹⁵, leading to greater meal satisfaction, reduced calorie intake, and attainment of a healthy weight. 

References:

1. Ogden CL, Carroll MD: Prevalence of Overweight, Obesity, and Extreme Obesity Among Adults: United States, Trends 1960–1962 Through 2007–2008. U.S. Centers for Disease Control and Prevention; 2010.

2. Popkin BM, Duffey KJ: Does hunger and satiety drive eating anymore? Increasing eating occasions and decreasing time between eating occasions in the United States. Am J Clin Nutr 2010;91:1342-1347.

3. Duffey KJ, Popkin BM: Energy density, portion size, and eating occasions: contributions to increased energy intake in the United States, 1977-2006. PLoS Med 2011;8:e1001050.

4. Johnson PM, Kenny PJ: Dopamine D2 receptors in addiction-like reward dysfunction and compulsive eating in obese rats. Nat Neurosci 2010;13:635-641.

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

6. Taylor VH, Curtis CM, Davis C: The obesity epidemic: the role of addiction. Can Med Assoc J 2009;182:327-328.

7. Rolls BJ, Drewnowski A, Ledikwe JH: Changing the energy density of the diet as a strategy for weight management. J Am Diet Assoc 2005;105:S98-103.

8. Rolls BJ, Roe LS, Meengs JS: Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc 2004;104:1570-1576.

9. Ledikwe JH, Blanck HM, Khan LK, et al: Low-energy-density diets are associated with high diet quality in adults in the United States. J Am Diet Assoc 2006;106:1172-1180.

10. Bell EA, Castellanos VH, Pelkman CL, et al: Energy density of foods affects energy intake in normal-weight women. Am J Clin Nutr 1998;67:412-420.

11. Bellisle F, McDevitt R, Prentice AM: Meal frequency and energy balance. Br J Nutr 1997;77 Suppl 1:S57-70.

12. Chapelot D: The role of snacking in energy balance: a biobehavioral approach. J Nutr 2011;141:158-162.

13. Berteus Forslund H, Torgerson JS, Sjostrom L, et al: Snacking frequency in relation to energy intake and food choices in obese men and women compared to a reference population. Int J Obes (Lond) 2005;29:711-719.

14. Marmonier C, Chapelot D, Fantino M, et al: Snacks consumed in a nonhungry state have poor satiating efficiency: influence of snack composition on substrate utilization and hunger. Am J Clin Nutr 2002;76:518-528.

15. Fuhrman J, Sarter B, Glaser D, et al: Changing perceptions of hunger on a high nutrient density diet. Nutr J 2010;9:51.

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When we use the word “metabolism,” we are usually referring to resting metabolic rate, which is the amount of energy (calories) that the body requires per day for its basic functions at rest.  Most people believe that it is desirable to raise their metabolism, because they will burn more calories and consequently lose weight.  Having a slightly lower resting metabolic rate is thought to predispose some individuals to weight gain, especially in the obesogenic food environment that we live in.^1,2  However,  there are unfavorable consequences to running your body at faster than normal speed, and raising your metabolism is not the key to weight loss.

Toxic byproducts of metabolism and biological aging

The chemical reactions of normal everyday physiology produce byproducts.  In particular, cellular energy production produces reactive oxygen species as a byproduct, which can damage DNA, proteins, and lipids.  Although we have natural antioxidant defenses, oxidative damage can still occur, especially if we don’t take in adequate antioxidants from our diet.³  Oxidative damage accelerates aging.

Aging here refers to biological aging – the progressive decline in the efficiency of the body’s physiological functions over time. This leads to tissue and organ damage, and increased risk of chronic disease and death. 

Why do our bodies age?  It is a combination of factors.   One, the accumulation of oxidative damage over time damages the body’s tissues, leading to accelerated aging.^4,5 And two, just the rate of living slowly wears out our cellular machinery, so if we function at a faster rate – i.e. a faster metabolism – the body will “wear out” more quickly.  In animals, energy expenditure is indeed inversely related to lifespan, supporting this.⁶   Though both these mechanisms of aging are related, as a faster metabolic rate means faster energy turnover and greater production of free radicals, leading to increased oxidative damage. 

Metabolic rate and lifespan

A study on thyroid function published last year further supported the idea that a slower metabolic rate could prolong lifespan.  Now, a new study has measured resting metabolic rate directly and come to the same conclusion.  Metabolic rate was measured by two different methods at the start of the study.  Subjects were followed for 11-15 years, and deaths from natural causes were recorded.  For each 100 calorie increase in 24-hour resting metabolic rate, the risk of natural mortality increased by 25-29%.  These results strongly support the hypothesis that a slow metabolic rate promotes longevity.⁷

Do we have any control over our resting metabolic rate? How can we slow it down?

Resting metabolic rate is largely genetically determined, but our calorie intake has an effect as well.⁸  Caloric restriction and negative energy balance have been shown to reduce resting metabolic rate, and in contrast overeating increases resting metabolic rate.^9,10  Furthermore, caloric restriction has been consistently shown to prolong maximal lifespan by up to 60% in animals.¹¹  My findings have demonstrated that an optimal micronutrient intake reduces the desire for calories and reduces body temperature and white blood cell counts. This means that if follow a high-nutrient eating style that reduces calorie intake while meeting micronutrient demands, we can reduce our resting metabolic rate and potentially increase our longevity potential dramatically.

Keep in mind that although exercise raises total calorie expenditure, it does not raise the body’s basal metabolism. Exercise is the only safe way to “raise metabolism” because it activates the peripheral tissues to utilize more calories and also increases muscle mass which in turn increases total calorie expenditure.¹²  Plus, exercise promotes longevity.¹³  

The goal here is to eat so healthy that it reduces your desire to overeat and reduces your metabolism slowly, so you can comfortably desire less food, though not get too thin.  My nutritarian recommendations actually makes you more satisfied with less food, and actually gives the ability to enjoy food more without overeating. 

So this new study supports what I have said previously: having a fast metabolism does not mean that you are healthier – in fact, it probably means that you are aging more quickly.  Instead of trying to increase your metabolism with the goal of losing weight, try to slow your metabolism with a low-calorie, high-nutrient diet for a longer, healthier life.

References:

1. Astrup A, Gotzsche PC, van de Werken K, et al: Meta-analysis of resting metabolic rate in formerly obese subjects. Am J Clin Nutr 1999;69:1117-1122.

2. Ravussin E, Lillioja S, Knowler WC, et al: Reduced rate of energy expenditure as a risk factor for body-weight gain. N Engl J Med 1988;318:467-472.

3. Joseph JA, Denisova N, Fisher D, et al: Age-related neurodegeneration and oxidative stress: putative nutritional intervention. Neurol Clin 1998;16:747-755.

4. Hulbert AJ, Pamplona R, Buffenstein R, et al: Life and death: metabolic rate, membrane composition, and life span of animals. Physiol Rev 2007;87:1175-1213.

5. Farooqui T, Farooqui AA: Aging: an important factor for the pathogenesis of neurodegenerative diseases. Mech Ageing Dev 2009;130:203-215.

6. Speakman JR, Selman C, McLaren JS, et al: Living fast, dying when? The link between aging and energetics. J Nutr 2002;132:1583S-1597S.

7. Jumpertz R, Hanson RL, Sievers ML, et al: Higher Energy Expenditure in Humans Predicts Natural Mortality. J Clin Endocrinol Metab 2011.

8. Bouchard C, Tremblay A, Nadeau A, et al: Genetic effect in resting and exercise metabolic rates. Metabolism 1989;38:364-370.

9. Martin CK, Heilbronn LK, de Jonge L, et al: Effect of calorie restriction on resting metabolic rate and spontaneous physical activity. Obesity 2007;15:2964-2973.

10. Roberts SB, Fuss P, Evans WJ, et al: Energy expenditure, aging and body composition. J Nutr 1993;123:474-480.

11. Fontana L: The scientific basis of caloric restriction leading to longer life. Curr Opin Gastroenterol 2009;25:144-150.

12. Broeder CE, Burrhus KA, Svanevik LS, et al: The effects of aerobic fitness on resting metabolic rate. Am J Clin Nutr 1992;55:795-801.

13. Manini TM, Everhart JE, Patel KV, et al: Daily activity energy expenditure and mortality among older adults. JAMA 2006;296:171-179.

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Candee was first introduced to Eat to Live at one of my library talks in Fort Wayne, Indiana; but like many successful nutritarians it took her awhile to fully commit to following the eating plan. However, once she made the commitment, she took off running at full speed! She lost fifty pounds and now feels like she has her life back! Welcome to Disease Proof, Candee.

What was your life like before discovering Eat to Live?

I have always struggled with my weight, and I’m a lifetime member of two other weight loss programs.  In my thirties I was thin and worked out after work everyday, and I ran 3 or 4 miles several times a week. At that time I didn't have a husband or kids. In my forties the weight started creeping on and I did lose most of it on the Atkins Diet; only to gain it right back and then some. I struggled with sugar, and over the last ten years I quit trying to get healthy and had pretty much stayed at the same (overweight) weight. I felt like hiding and didn't want to participate in physical activities, because it was too much effort and I was always tired.

I bought Eat to Live as soon as you told me about it, and read it while on vacation. I had good intentions to start following it as soon as I got home, but the commitment wasn’t a solid one. However, I did start drinking blueberry / spinach smoothies. 

How do you feel now?

I feel like I have my life back!  I no longer have sugar cravings, and I have lots of energy and confidence now. I feel like the real me is here again because I’m not embarrassed by how I look anymore; plus I’m not afraid to try new activities again. This past summer while on vacation we climbed Sleeping Bear Dunes in northern Michigan. The summer before I would have been waiting in the car!  I also had to go horseback riding with my daughter on Mackinaw Island because my husband is allergic to horses, and I was able to successfully do it! 

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

 

• Make the decision to do it. 

• Change the way you think. It’s about getting healthy; not just losing weight.   

• Eat to Live gives a good plan to follow. I planned out what I would eat everyday and it has never been a problem for me. I eat oatmeal and fruit for breakfast. I always make a big pot of bean or vegetable soup to eat for lunch, and salad or raw veggies and a hot vegetable dish and nuts/seeds for supper.  I try lots of new recipes, and it has really helped me to have a handful of favorites that I know also fit the eating plan. 

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

I’ve lost 50 pounds, and went from size 16 down to a size 6; plus, my cholesterol dropped 60 points! I no longer have acid reflux disease, of which I had taken medication for 20 years. I’m still taking blood pressure medication, but I’m hopeful that I’ll be off of that entirely this year. I’ll turn 57 this month and I feel like I’m no longer getting older; I’m getting better!!

Congratulations Candee and keep up the great job!

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Mark was experiencing the same physical symptoms and emotional fears that befall many middle-aged males; that of living in fear of an impending heart attack and leaving their children prematurely with no father to help raise them. Not only did Mark take control of his health destiny and get his health back, but became one of Dr. Fuhrman’s first Nutritional Education Trainers (NETs) to help others do the same! Welcome to Disease Proof, Mark. 

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

I was overweight, but in denial.  Being 6'3" and carrying around an extra 65 lbs. wasn't as noticeable on me as it would have been on someone that was a bit shorter.  I was always playing sports when I was young, so it was hard for me to accept that I was overweight.  I was on four prescription medications for asthma and a perpetual runny nose.  I always over ate and consumed a deadly diet.

How did you feel then?

I was tired all the time and would wake up every night needing my inhaler so I could breathe.  I was also worried about the heart attack that I knew was probably only a year or two away and was very concerned that if I didn't do something my two daughters may lose their father to some disease.

How did you find out about ETL?

After experiencing a severe cramp during a morning run I took a look at my leg and noticed how it had lost a lot of hair, just like my dad's legs before he died due to heart disease.  This was a wake-up call for me.  I started searching for ways to improve my health and began doing a lot of reading.  I learned about "detoxifying" during a cruise.  While researching detoxifying I learned about some of the benefits of fasting and looked for books on fasting in the library.  That's when I found Dr. Fuhrman's first book, Fasting and Eating for Health.  While reading this book everything made sense.  Unlike many of the previous "health" books I had been reading, Dr. Fuhrman didn't just tell what to do, but why this advice worked and the proof with references to scientific studies. Soon after, I also found Eat to Live.

How do you feel now?

Great!  I now weigh the same as I did in high school, and I no longer wake up at night struggling for air.  I've been off all medications since I began the program about five years ago.  I don't feel hot or sweat all the time like I used to.  Gone are the days of being lethargic.  In fact, two years after beginning the program I began training and ran my first marathon, the Marine Corps Marathon; one week before turning 51.  I did it in 4 hours 22 seconds and didn't walk a single step along the way.  It was pretty emotional for me when the Marine Officer (I'm a former Marine) placed that medal around my neck as I reflected on how much I was enjoying my new life of health!  The nutritarian lifestyle didn't just heal me physically; it increased my self esteem and gave me a different outlook on my future. 

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

• Learn as much as you can before starting the program. 

• Learn that your taste buds will change; that you can lose your addictions to toxic foods; that this way of eating will become more and more enjoyable; and it will eventually become what is "normal" for you. 

• Don't be discouraged by those around you who will come up with any number of reasons why you should go back to eating the way they do. 

• Take it one step at a time.  You don't have to go all out in the beginning, but it's okay if you do. 

• Find positive support somewhere.  Dr. Fuhrman's Member Center on the web is a great place for this.

   

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

It has changed my whole outlook on life.  After years of worrying about a heart attack, these thoughts are now gone.  Every day seems brighter when you have your health.  It has also been rewarding to be able to help others with what I've learned.  Along these lines, I decided to become a Nutritional Education Trainer (NET).  I figured having this title would give me more credibility when telling others about the benefits of the nutritarian lifestyle.  Even though I'm too busy with my current job, I hope to get more involved and lead group sessions after I retire in a few years.  What a great hobby!

Congratulations Mark for earning your health back and your Nutritional Education Trainer certification!

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It’s always fun to watch the rippling effect of those who get their health restored. This past January my story inspired Gary to get his health back. Then Gary’s co-worker, Bill, noticed Gary’s dramatic changes and was motivated. Now, almost 100 lbs lighter, Bill is so excited to be healthy and feeling great for the first time in his life! Welcome to Disease Proof, Bill. 

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

My life was out of control, but I didn’t know it. The mirror was a lie for me, because I was living in denial. I had high blood pressure, and I was on meds for various things but thought, “Hey, I’m getting older and this comes with age.”  Food was an addiction and I was addicted! I ate all day and no food was off limits. I hate to think how many calories I ate and how many of them were empty calories.

How did you feel then?

I felt like garbage after eating a meal. At 268 lbs I couldn’t run or participate in activities that I wanted to do. I was slowing down to a crawl, and my future didn’t look hopeful. The really sad part is that I didn’t see myself as obese, and I didn’t realize that being tired all the time was due to poor nutrition and the excess weight that I was carrying around.  It was a downward spiral that desperately needed to be stopped.

How did you find out about Eat to Live?

I was beginning to lose weight through eating better foods and exercising when a co-worker introduced me to nutritarian eating. He was eating more than I was and losing more weight! I was beating myself up in the gym and closely monitoring everything I ate while he was eating big meals of raw veggies, beans, fruits, and nuts. I decided to start eating high nutrient foods also and my body responded in the first few days! I was hooked!

How do you feel now?

I feel like for the first time in my life I have energy! I now weigh 172 lbs and I’m alert and function at a higher level than ever before. I enjoy life now! I eat foods that make me feel good and give me the nutrition that my body has needed all along. My stomach is never upset and I love the way that food tastes these days.

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

Go all the way and get yourself clean from processed foods. Do the six week challenge religiously! It works so well the first week, and each week gets better and better. By the end of my six weeks I wanted to stay on the program forever. Do this for yourself and for your family; it’s so worth it!  It’s hard for me to think that anyone could read Eat to Live or Eat for Health and not want to begin the program.

 

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

It has saved me from leaving this planet early and has made me a better person with more confidence and a renewed zest for life. I want to eat foods that feed my body and allow me to function at the highest level possible. This way of eating fits into my lifestyle and is sustainable for the rest of my life!

Congratulations Bill and keep up the great job!

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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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In less than a minute, while waiting at many checkout lanes in America, one can be inundated with the latest women’s magazine articles about revving up metabolisms. Anything from stimulant pills, special foods and exercises, and even continual eating have been touted by the so-called dieting experts. One can also watch most any episode of a popular TV show and see fitness trainers screaming metabolism lectures in the faces of crying, obese contestants.

In a recent post titled, “Metabolic rate: the slower, the better” Dr. Fuhrman busted the metabolic myth. He stated that eating high nutrient, low calorie foods helps achieve a slower metabolism that has many health promoting and anti-aging benefits. Basically, a slower metabolism is highly favorable for optimal health and longevity.

For me personally, I can eat the exact same thing as I did the year that I lost 100 lbs and gain weight now. When I was obese, I could consume a whopping 3700 calories per day just to maintain that size. Now, because my body is well-nourished, closer to an ideal weight, and functioning at a slower metabolism, I require much less food. If I’m careless and eat when I’m not truly hungry, the weight can easily creep back on.   

For example, this past winter, due to my slower metabolic rate and living in northern Indiana, I was constantly cold. I tried layering extra clothing and drinking hot herbal teas, but the only thing that genuinely comforted me was a bowl of warm oatmeal. I would eat it mid-afternoon when I was the coldest; not because I was hungry, but because I was cold. I would literally “hug” the hot bowl and let the steam warm my face! Ahhhh . . . . 

However, the scales told me that that was stupid. Thankfully, when I listened to my body’s signals for true hunger and made wise choices again, the weight dropped off. 

Again, this past summer, with longer days, the kitchen became “alive” about 9:30 pm when my husband and children gathered after evening activities. Again, I wasn’t hungry, but in the midst of my family’s “social hour,” I nibbled. Well, once again, the scales revealed my stupidity. 

A well-nourished, healthy body really does require much less food than expected. There’s a learning curve to maintaining great health, but if one uses common sense in implementing:

1. eating healthfully

2. eating only when hungry

3. and stopping when satisfied

Optimal health is for life.    

 

 

image credit -  flickr: rockymountainhigh

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As a Grandma to three energetic grandsons, Sue is thankful to have lost the 117 pounds that she was carrying around on her small, 5’ 2-1/2” frame. She’s your typical American woman who was caught in the downward spiral of yo-yo dieting, malnutrition and poor health as a result of the dieting industry; that is, until she was introduced to eating for health. Welcome to Disease Proof, Sue.   

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

When I was 28-years-old I weighed 245 pounds and wore a size 22.  Climbing the stairs caused me to be out of breath, and leisurely walks and bike rides were tiring. In our house we ate a steady diet of McDonalds, pizza, roast beef with mashed potatoes, and we didn’t eat fruits and vegetables except for some occasional sweet corn. Needless to say, my body was starving for nutrition and I didn't even know it.

When my son started school, I decided that I would lose some weight, so I started the cycle of yo-yo dieting.  I tried many different diets: Weight Watchers, Protein Power, Atkins, The Carbohydrate Addicts’ Diet, and Pure Weight Loss...these diets worked temporarily, but I always gained the weight back. Nothing made me healthy, and I was always on a continual search for a quick fix to lose unwanted pounds.

However, at the end of my 89-year-old mother’s life, I spent time assisting her in a nursing home. Watching her in physical therapy trying to do simple tasks like lifting her hands above her head made me realize that I needed to take care of myself NOW! That was my “wake-up call.” 

How did you feel then?

I didn’t feel well.  I was pre-diabetic, lethargic, and my legs, feet and back hurt.  I intentionally stayed away from my doctor, because I was afraid of what he might find. 

How did you find out about ETL?

I joined a 12-week weight loss program, led and taught by Dr. Kachmann, a neurosurgeon in Fort Wayne who introduced me to a healthy lifestyle. At one of the sessions, Emily Boller shared her story of how she became healthy as a result of following Dr. Fuhrman’s books, Eat to Live and Eat for Health. I bought Eat to Live and couldn’t put it down.  

How do you feel now?

I’m totally energized and no longer pre-diabetic.  I walk for exercise; plus, I take yoga classes 5 days / week.  I have three grandsons and I can keep up with them; even from opening to closing at Disney World for five days in a row!

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

• Put your health first.

• Read "Eat to Live." Mark it up and know what it says. 

• Eat high nutrient foods, and don’t worry about weight loss as you’ll naturally become thin, healthy and happy as a result.

• Take your time and get used to eating correctly.  Your body will love you for it!

   

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

At age 61, I’m now healthy and eat lots of fruits, vegetables and beans, and very little meat; plus, I’m no longer bound by counting calories and points, and the downward cycle of yo-yo dieting.  Eat to Live has changed my life!  

Congratulations to a healthy and energetic Grandma . . . for years to come!

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