Quotes from Joel Fuhrman

Your key to permanent weight loss is to eat predominantly those foods that have a high proportion of nutrients (noncaloric food factors) to calories (carbohydrates, fats, and proteins). In

Low blood pressure, on the other hand, is: blood pressure values below 140/70 are associated with excess mortality in the elderly, and this is especially noticeable when drugs push down the diastolic blood pressure too low.14 Systolic pressure is the first, higher number; it represents the force of the heart pumping against the resistance offered by the blood vessel walls.

MICROGRAMS OF FOLATE IN FOLATE-RICH FOODS Asparagus (1.5 cup cooked) 402 Edamame (1 cup cooked) 358 Lentils (1 cup cooked) 358 Broccoli (2 cups cooked) 337 Chickpeas (1 cup cooked) 282 Adzuki beans (1 cup cooked) 278 Romaine lettuce (3 cups raw) 192 Brussels sprouts (2 cups cooked) 187 Spinach (3 cups raw) 175

Grain products are lower on the nutrient density scale, so limit yourself to one serving per day of whole grain products such as steel cut oats, wild or black rice, quinoa, farro, cornmeal, or 100 percent whole grain bread. Remember, an intact grain has a lower glycemic index than one ground into a flour, so steel cut oats are better than oatmeal flakes, which are better than oat flour.

About 35 percent of all Americans die of cancer; likewise, the vast majority of these deaths are the result of poor nutrition. Indeed, the premise of this book is that today's epidemic of cancer is not predominantly genetic; rather, it is mostly the result of nutritionally handicapped immune systems. When we eat a nutrient-scarce diet, diseases flourish. With nutritional excellence, our body becomes a miraculous, disease-resistant organism.

One basic technique we use frequently in my house is to use carrot juice, celery juice, tomato juice, with water as the soup base and then add beans, veggies, and herbs we have on hand.

Raw nuts and seeds—including pistachios, filberts, almonds, sunflower seeds, sesame seeds, walnuts, cashews, pecans, chia seeds, and flaxseeds Intact grains—including steel cut oats, millet, wild rice, buckwheat groats, and hulled barley Minimally processed grain or bean products—including sprouted breads, flaked or rolled grains (oatmeal), bean pasta, tofu, tempeh, unsweetened soy or nut milks in moderate quantities

Processed carbohydrates, lacking in fiber, fail to slow sugar absorption, causing wide swings in glucose levels.

THE NUTRITARIAN DIET VERSUS THE STANDARD AMERICAN DIET NUTRITARIAN DIET SAD Vegetable-based Grain-based Lots of fruit, beans, seeds, nuts Lots of dairy and meat Oil used sparingly Oils comprise major caloric load Animal products 0 to 3 times a week Animal products 2 to 4 times a day Nutrient-dense calories Nutrient-poor calories

Examples of intact whole grains are oat groats and steel cut oats. Grains have a continuum of wholesomeness and glycemic effects. From most wholesome to least, for oats it would go oat groats steel cut oats oatmeal quick cook oats oat flour. All of these are whole grains, but only the first two are intact whole grains. The oats in oatmeal are cut and rolled, and the quick cook oats are cut even more finely and then cooked and rolled.

website, DrFuhrman.com

Obviously, people with celiac disease or those who are gluten or wheat intolerant should avoid wheat and other gluten-containing grains, including spelt, Kamut, triticale, barley, and rye.

To become healthy, disease-resistant, and permanently thin, you can't escape the necessity of eating large amounts of nutrient-rich, healthy food.

Intact grains include wild and black rice, steel-cut oats, bulgur wheat, wheat berries, and hulled barley (also known as barley groats, scotch barley, or pot barley).

To make my favorite nutritarian breakfast, combine an intact grain, such as steel-cut oats, with nondairy milk (such as soy or almond milk) and soak overnight. In the morning, mix in fruit (fresh or frozen) and ground flaxseed or chia seeds.

make a healthy salad dressing every Wednesday and Saturday and eat that dressing for three days.

For example, according to data from the Centers for Disease Control and Prevention (CDC) the southern states of Alabama, Arkansas, Louisiana, and Mississippi have about four times the number of heart attacks per thousand compared with Arizona, Colorado, New Mexico, and Utah.1 This implies that the dietary habits of people in those southern states are exceedingly dangerous.

The word salad here means any vegetable eaten raw or uncooked, e.g., a bowl of cold pasta in olive oil with a token vegetable is not a salad. I encourage my patients to eat two huge salads a day, with the goal of consuming an entire head of romaine or other green lettuce daily. I

Hip fractures and osteoporosis are more frequent in populations in which dairy products are commonly consumed and calcium intakes are commonly high.

The World Health Organization (WHO) estimates that the spread of processed food and American fast food worldwide has made obesity and the diseases of low-nutrient, high-calorie eating bigger contributors to premature death worldwide than starvation.

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The way you take care of yourself is just as crucial a determinant of your future happiness as your savings account.

Tomatoes, carrot sticks, fennel bulbs, snow pea pods, raw peas, raw string beans, raw broccoli, raw cauliflower, even strips of kohlrabi, cabbage, and radish taste great raw with a nice dip.

The insight provided by the research is simple: As long as Americans continue to practice nutritional indifference, they will suffer the consequences. Don't expect any significant protection from marginal changes.