Quotes About Wellness

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

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.

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

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.

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

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

Noncaloric sweeteners signal the body that sugar is on the way and stimulate the pancreas to secrete insulin, which is not favorable.

Which is why I recommend that, if you cannot assure adequacy with blood work, non-fish eaters, vegans, and flexitarians take a low-dose algae supplement of about 200 milligrams of EPA and DHA per day, with at least 100 milligrams from the DHA

In my experience, 2000 IU is an appropriate dose that most consistently brings most people into the favorable range for 25-hydroxy vitamin D on their blood test.

Greens, especially the cruciferous kind (such as kale, cabbage, and bok choy), are as close to a miracle food as we can get.

Therefore, vitamin B12 supplementation beyond what is found in a nutritarian diet is necessary.

Steak has only 6.4 grams of protein per 100 calories and broccoli has 11.1 grams, almost twice as much.21

Components of nuts and seeds also seem to have anti-arrhythmic and anti-seizure effects that dramatically reduce the occurrence of sudden death.37 The

As trans fatty acids offer no benefits and only clear adverse metabolic consequences, when you see the words partially hydrogenated on the side of a box, consider what's inside poisonous and throw it in the trash.

Supplementation with a low dose of zinc, 10 to 15 milligrams, seems wise.

The body needs time between meals to finish digesting, because when digestion has ended, the body can more effectively detoxify and promote cellular repair. To maximize health, it is not favorable to be constantly eating and digesting food.

Since both too little and too much iodine can have a negative effect on thyroid function, taking 150 micrograms a day is sufficient and protective.

CRUCIFEROUS VEGETABLES Arugula Bok choy Broccoli Broccoli rabe Broccolini Brussels sprouts Cabbage Cauliflower Collards Horseradish Kale Kohlrabi Mustard greens Radishes Red cabbage Turnip greens

So though we should maintain adequate intake of DHA, B12, zinc, iodine, and Vitamin D, we should also be aware that taking too much can also be harmful.

It was shown that eating 1, 1.5, and 2.4 ounces of nuts per day was associated with a reduction in LDL cholesterol of 4.2 percent, 4.9 percent, and 7.4 percent, respectively.38 Similarly, substantial evidence from human trials shows that avocado consumption improves blood lipid levels.

Diabetes is a food-created disorder, and the right food choices can rid you of this life-shortening disease and its associated medical complications.

There are subtle nuances and nutritive interactions that create disease resistance from the synergy of diverse substances in natural foods. Like a symphony orchestra whose members play in perfect harmony, our body depends on the harmonious interaction of nutrients, both known and unknown. By supplying a rich assortment of natural foods, we best maximize the function of the human masterpiece.