Quotes About Nutrition

You can tell whether a food is rich in antioxidants by slicing it open, exposing it to air (oxygen), and then seeing what happens. If it turns brown, it's oxidizing. Think about our two most popular fruits: apples and bananas. They turn brown quickly, which means there aren't a lot of antioxidants inside them.

Combinations of antioxidants like vitamin A, vitamin E, and beta-carotene in pill form were associated with increased risk of death in those who took them.15 Supplements contain only a select few antioxidants, whereas your body relies on hundreds of them, all working synergistically to create a network to help the body dispose of free radicals.

Starting a meal with foods containing fewer than one hundred calories per cup can result in fewer overall calories consumed. This includes many fruits, vegetables, soups, salads, or simply a tall glass of water.

High doses of a single antioxidant may upset this delicate balance and may actually diminish your body's ability to fight cancer.16 When you buy antioxidant supplements, you may be doling out money to live a shorter life.

who want to sustain their immune function is nutritional yeast. A 2013 study reported that you may more effectively maintain your levels of white blood cells after exercise by consuming a special type of fiber found in baker's, brewer's, and nutritional yeast.67 Brewer's yeast is bitter, but nutritional yeast has a pleasant, cheese-like flavor. It tastes particularly good on popcorn. The study found that after two hours of intense cycling,

The reason diets don't work almost by definition is that people go on them, and then they go off them. Permanent weight loss is only achieved through permanent lifestyle change. So what's the point of fasting if you're just going to go back to your regular diet and gain all the weight right back?

Their bodies didn't seem to fully recognize the extra calories when they were in liquid form and, therefore, didn't compensate by reducing their appetites for the rest of the day.

The reason some of the unhealthiest foods are marketed is one of simple economics: Real food goes bad. 751 Fruits and vegetables are perishable. What shareholders want is a snack cake that lasts for weeks on the shelf.

Those who chewed thirty-five times per bite ended up eating about a third of a cup less pasta than those who had only chewed ten times per bite.

They are both centered on plant-derived foods, such as grains and vegetables. By eating so much fiber and so little animal fat, their total cholesterol levels averaged under 150 mg/dL,6,7 similar to people who eat contemporary plant-based diets.8

Serving Sizes: ½ cup chopped ¼ cup brussels or broccoli sprouts 1 tablespoon horseradish Daily Recommendation: 1 serving per day

Take chicken, for example. In 1896, the USDA determined chicken was about 23 percent protein and less than 2 percent fat by weight,1857 which is even leaner than some wild game like venison.1858 Today, with ten times the fat, chicken has 1,000 percent more fat than it did just over a century ago.1859 These days, more than 70 percent of the calories in chicken may come from fat.

I personally do mostly kale, collards, and arugula, which also happen to have the added benefit of being cruciferocious. And you can enjoy it with a cup of hibiscus tea for added zing.

If you chop the broccoli (or brussels sprouts, kale, collards, cauliflower, or any other cruciferous vegetable) and then wait forty minutes, you can cook it as much as you want. At that point, the sulforaphane has already been made, so the enzyme is no longer needed to achieve maximum benefit. It's already done its job. (You can also buy bags of fresh greens and other crucifers that are prechopped or shredded, which can presumably be cooked immediately.)

Commercially produced frozen broccoli lacks the ability to form sulforaphane because the vegetables are blanched (flash-cooked) before they're frozen for the very purpose of deactivating enzymes.11 This process prolongs shelf life, but when you take the veggies out of your freezer, the enzyme is inert. At that point, it doesn't matter how much you chop or how long you wait—no sulforaphane is going to be made.

If you sprinkled some mustard powder on frozen broccoli that's been cooked, would it start churning out sulforaphane? Yes!

a single fast-food meal—Sausage and Egg McMuffins were used in the original study—can stiffen your arteries within hours, cutting in half their ability to relax normally.

So, if you don't have forty minutes to spare between chopping and cooking, or if you're using frozen greens, just sprinkle the crucifers with some mustard powder before you eat them, and you'll be all set. Daikon radishes, regular radishes, horseradish, and wasabi are all cruciferous vegetables and may have the same effect. All it appears to take is a pinch to revitalize sulforaphane production.

To drastically reduce LDL cholesterol levels, you need to drastically reduce your intake of three things: trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and to a lesser extent dietary cholesterol, found exclusively in animal-derived foods, especially eggs.26

Thousands of edible mushrooms grow naturally, with worldwide annual commercial production in the millions of tons.71 But check the nutrition label on a carton of mushrooms and you won't see much beyond some B vitamins and minerals. Is that all mushrooms have? No. What you don't see listed is the array of unique myconutrients that may boost our immune function.72

JeffNovick.com

I slice raw cauliflower into "steaks," roast at 400°F for about a half hour, and then smother it in a lemon-tahini sauce. Sometimes I go minimalist and just sprinkle on lemon juice, zest, capers, and garlic.

There are thousands of recipes online. I recommend starting with Ann Esselstyn's recipe on her son Rip's website, Engine2Diet.com.16 With kale chips, the more you snack, the healthier you are.

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?