Quotes from Joel Fuhrman

Can Cholesterol Be Too Low? When it comes to CAD, there may be no such thing as total blood cholesterol levels being too low, especially when those low levels are earned by eating healthfully and are not the result of disease.

What if all Americans: ate a large bowl of green salad daily had a large serving of steamed greens daily ate a cup of beans daily had at least an ounce of raw seeds and nuts daily ate at least three fresh fruits daily had some tomatoes, peppers, onions, mushrooms, herbs, and garlic daily

If the person is obese, with more than fifty pounds of excess fat, his body will demand huge loads of insulin from the pancreas, even as much as ten times more than a person of normal weight needs. So what do you think happens after five to ten years of forcing the pancreas to work so hard? You guessed it—pancreatic poop-out.

Look for Ceylon cinnamon

the more greens you eat, the more weight you will lose.

Use all spices and herbs, except for salt. When using condiments, a little mustard is okay, but pickled foods contain too much salt and should be avoided. If you love to use ketchup or tomato sauce, you may find a lower-calorie, unsweetened ketchup at the health-food store and a tomato sauce made with no oil. Better yet, make your own tomato sauce with onion and garlic but no oil or salt.

When many of us were children, we were taught that animal products were good for us because they were a biologically complete protein that was essential for good health. Research in the past ten years, however, has shown conclusively that high biological protein is the most damaging feature of animal products. 16

Another study demonstrated that for every 100 grams of white rice consumed per day, breast cancer risk increased 19 percent, whereas the same amount of whole grain, brown rice, or beans had almost the direct opposite effect.

EAT YOUR GREENS FRUIT SMOOTHIE SERVES 2 5 ounces baby spinach 1 banana 1 cup frozen blueberries ½ cup unsweetened soy, hemp, or almond milk ½ cup pomegranate juice or other unsweetened fruit juice 1 tablespoon ground flaxseeds Blend all the ingredients in a high-powered blender until smooth and creamy.

Those cardboard containers of orange juice contain less than 10 percent of the vitamin C present in an orange and even less of the fiber and phytochemicals. Juice is not fruit, and prepackaged juices do not contain even one-tenth of the nutrients present in fresh fruit.

The main principle of this book is that for both optimal health and weight loss, you must consume a diet with a high nutrient-per-calorie ratio.

Based on an exhaustive look at research data from around the world over the past fifteen years, my recommendation is that your diet should contain over 90 percent of calories from unrefined plant foods. This high percentage of nutrient-dense plant foods in the diet allows us to predict freedom from cancer, heart attacks, diabetes, and excess body weight. Fruits

Twenty-eight servings of vegetables per week decreases prostate cancer risk by 33 percent, but just three servings of cruciferous vegetables per week decreases prostate cancer risk by 41 percent.9 • One or more servings of cabbage per week reduces the occurrence of pancreatic cancer by 38 percent.10

Even then, eat only half of a medium potato or one small potato. Starches such as turnips, rutabaga, butternut and acorn squash, chestnuts, parsnips, carrots, peas, corn, and intact whole grains are better choices.

Individuals with a ratio of total to HDL cholesterol higher than 4 are considered to have an exceptionally high risk of developing heart disease. So, the higher your HDL cholesterol, the better. However, people with exceptionally low LDL cholesterol do not have to worry about their HDL level. You don't need the garbage collectors when there is no garbage.

Nevertheless, though it is not as bad as sugar and white flour, a white potato is still not a favorable high-starch vegetable to choose, and white rice is not a preferred form of grain to use.

for the vast majority of people, being overweight is not caused by how much they eat but by what they eat. The idea that people get heavy because they consume a high volume of food is a myth. Eating large amounts of the right food is your key to success and is what makes this plan workable for the rest of your life.

RESISTANT STARCH AND FIBER CONTENT28 FOOD RESISTANT STARCH (%) RESISTANT STARCH (%) + FIBER (%) Black beans 27 70 Navy beans 26 62 Lentils 25 59 Split peas 25 58 Corn 25 45 Brown rice 15 20 Rolled oats 7 17 Whole wheat flour 2 14 Pasta 3 9 Potato 3 5

Across five different regions and ethnicities, legumes were found to be the most consistent and reliable predictor of longevity.

The China Project showed a strong correlation between cancer and the amount of animal protein, not just animal fat, consumed.6 Consumption of lean meats and poultry still showed a strong correlation with higher cancer incidence. These findings indicate that even low-fat animal foods such as skinless white-meat chicken are implicated in certain cancers.

Diets high in animal products and animal protein promote not only heart disease, but also cancer—predominantly by increasing the body's production of IGF

We observed a direct relationship between body weight and mortality. By that I mean that the thinnest fifth of men experienced the lowest mortality, and mortality increased progressively with heavier and heavier weight.

Refining foods removes so much nutrition that our government requires that a few synthetic vitamins and minerals be added back. Such foods are labeled as enriched or fortified. Whenever you see those words on a package, it means important nutrients are missing. Refining foods lowers the amount of hundreds of known nutrients, yet usually only five to ten are added back by fortification.

I am confident when I say to them: "Let's not just treat your diabetes and control it. Let's get rid of it and make you nondiabetic.