Quotes About Diet

cell chronic lymphatic leukemia (including small lymphocytic leukemia and prolymphocytic lymphocytic leukemia).34 The EPIC study found that risk increased between 56 percent and 280 percent for every 50 grams of poultry consumed daily. For comparison, a cooked, boneless chicken breast may weigh as much as 384 grams.35 Why is there so much lymphoma and leukemia risk associated with eating such relatively small amounts of poultry?

Serving Sizes: 1 cup raw ½ cup cooked Daily Recommendation: 2 servings per day

The dietary cholesterol found in eggs, meat, and dairy can become oxidized and then set off a chain reaction that results in excess fat in the liver.31 When the concentration of cholesterol in your liver cells gets too high, it can crystallize like a stick of rock and result in inflammation. This process is similar to the way uric acid crystals cause gout

Why is this greatly reduced risk of blood cancers associated with a more plant-based diet? The British Journal of Cancer concluded, "More research is needed to understand the mechanisms behind this."7 While they are figuring out the reasons, why not get a head start and try adding more healthy plant foods to your plates today?

When you're thinking about ways to pair your greens with something you already love to make the greens more palatable, consider mixing them with a green-light source of fat: nuts, seeds, nut or seed butters, or avocados.

Fifty overweight women aged eighteen through twenty-three were asked to drink, over and above their regular water intakes, two cups of water three times a day a half hour before meals without otherwise changing their diets or physical activity. They lost an average of three pounds in eight weeks.

As I detail in the conclusion of How Not to Die, you can actually change your taste buds and end up with the best of both worlds: tastes great and more filling.

advice and inquire about fish oil supplements

The next logical step was to try putting it to the test for months instead of just a couple of weeks. Obese men and women were asked to restrict eating to the eight-hour window between 10:00 a.m. and 6:00 p.m. Twelve weeks later, they had lost five pounds.

The food category that averages the most antioxidants is herbs and spices.

Men with more aggressive cancer who regularly ate chicken and turkey had up to four times the risk of prostate cancer progression.33

As I mentioned in the Fat Blockers section, I defined my Green Light category in How Not to Die as foods of plant origin to which nothing bad has been added and from which nothing good has been taken away.

Plant-based meals tend to be rich in antioxidants on their own, but taking a moment to spice up your life may make your meal even healthier.

Ninety-six percent of Americans don't eat the minimum recommended daily amount of beans, 96 percent don't eat the measly minimum for greens, and 99 percent don't get enough whole grains.1285 Nearly the entire U.S. population fails to eat enough whole plant foods—the only place fiber is naturally found in abundance.

Plant-based diets are the nutritional equivalent of quitting smoking."66

Most deaths in the United States are preventable, and they are related to what we eat.4 Our diet is the number-one cause of premature death and the number-one cause of disability.

As Kaiser Permanente's guide The Plant-Based Diet: A Healthier Way to Eat puts it: "If you find you cannot do a plant-based diet 100 percent of the time, then aim for 80 percent. Any movement toward more plants and fewer animal products [and processed foods] can improve your health!"3

treatments aimed not just at reducing tumor bulk but at targeting what has been called the "beating heart of the tumor":112 cancer stem cells. That's where broccoli may come in. Sulforaphane, a dietary component of cruciferous vegetables like broccoli, has been shown to suppress the ability of breast cancer stem cells to form tumors.113 This means that if you're currently in remission, eating lots of broccoli could theoretically help keep your cancer from returning.

Those who start out more plant-based but then add meat to their diets at least once a week not only appear to double or triple their odds of diabetes, stroke, heart diseases, and weight gain but suffer an associated 3.6-year drop in life expectancy.

of significant sulforaphane buildup.114 In other words, we now know that the cancer-fighting nutrients in broccoli do find their way to the right place when we swallow them. To reach the concentration of sulforaphane in the breast found to suppress breast cancer stem cells, however, you would have to eat at least a quarter-cup of broccoli sprouts a day.115 You can buy broccoli sprouts in the produce aisle, but they are cheap and easy to grow at home.

That's why the glycemic index of intact wheat kernels (wheatberries) or even cracked wheat (like bulgur found in tabbouleh) is down around 45, but whole-wheat bread is nearly as bad as white bread with both up about 70.

A recent American Heart Association-funded study compared the lifestyles and arteries of nearly five hundred twins. It found that diet and lifestyle factors clearly trumped genes.

Serving Sizes: 1 cup raw leafy vegetables ½ cup raw or cooked nonleafy vegetables ½ cup vegetable juice ¼ cup dried mushrooms Daily Recommendation: 2 servings per day

According to the current U.S. Department of Agriculture database, bananas don't even make the list of the top-thousand foods with the highest levels of potassium; in fact, they come in at number 1,611, right after Reese's Pieces.27 You'd have to eat a dozen bananas a day just to get the bare minimum recommended amount of potassium.