Quotes About Wellness

Biopsies taken before and after the diet and lifestyle intervention showed that the expression of more than five hundred genes was affected. This was one of the first demonstrations that changing what you eat and how you live can affect you at a genetic level, in terms of which genes are switched on and off.

As a dark-green, leafy vegetable, kale is not only one of the most nutrient-dense foods on the planet—it may also help fight off infection. Japanese researchers tried dripping

The battle of the bulge is a battle against biology, so obesity is not some moral failing. I can't stress enough that becoming overweight is a normal, natural response to the abnormal, unnatural ubiquity of calorie-dense, sugary, and fatty foods.

Your body has a remarkable ability to recover from sporadic insults as long as you're not habitually poking it with a fork.

Serving Sizes: 1 medium-sized fruit 1 cup cut-up fruit ¼ cup dried fruit Daily Recommendation: 3 servings per day

I recommend that people unable to get sufficient sun take one 2,000 IU vitamin D3 supplement each day,18 ideally with the largest meal of the day.

Fiber is naturally concentrated in only one place: whole plant foods. Processed foods have less, and animal-derived foods have no fiber at all. Animals have bones to hold them up; plants have fiber.

minimize stroke risk by eating a minimum of 25 grams a day of soluble fiber (fiber that dissolves in water, typically found in beans, oats, nuts, and berries) and 47 daily grams of insoluble fiber (fiber that does not dissolve in water, found primarily in whole grains, such as brown rice and whole wheat).

The trillion-dollar processed food industry uses dirt-cheap added salt and sugar to sell us their junk.57 That's why it's not easy avoiding sodium on the typical American diet, since three-quarters of salt comes from processed foods rather than a saltshaker.58

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.

This is why I prefer the term whole-food, plant-based nutrition.

The two most prominent dietary risks for death and disability in the world may be not eating enough fruit and eating too much salt. Nearly five million people appear to die every year as a result of not eating enough fruit,16 while eating too much salt may kill up to four million.

healthiest diet is one that minimizes the intake of meat, eggs, dairy, and processed junk, and maximizes the intake of fruits, vegetables, legumes (beans, split peas, chickpeas, and lentils), whole grains, nuts and seeds, mushrooms, and herbs and spices—basically, real food that grows out of the ground. Those are our healthiest choices.

Think about it. Patients walk in with one of the most painful, frustrating, and hard-to-treat conditions in all of medicine, and three-quarters of them were cured in a handful of days using a natural, nontoxic treatment—namely, a diet composed of whole plant foods. This should have been front-page news.

I also like drying thin apple slices. I either sprinkle them with cinnamon or rub them with freshly grated ginger. They can be just dried until chewy or completely dehydrated into crunchy apple chips. Eating a dozen dried apple rings a day may drop LDL cholesterol levels 16 percent within three months and 24 percent within six months.17

Three hours after eating a cup of broccoli sprouts, the enzyme that cancers use to help silence our defenses is suppressed in your bloodstream110 to an extent equal to or greater than the chemotherapy agent specifically designed for that purpose,111 without the toxic side effects.

a metaphor for modern medicine. A doctor a day may keep the apples away.

Consider Taking 250 mg of Pollutant-Free (Yeast- or Algae-Derived) Long-Chain Omega-3s Daily

The problem with all-or-nothing thinking is that it keeps people from even taking the first steps. The thought of never having pepperoni pizza again somehow turns into an excuse to keep ordering it every week. Why not scale it down to once a month or reserve it for special occasions? We can not let "perfect" be the enemy of the good. It's really the day-to-day stuff that matters most. What you eat on special occasions is insignificant compared to what you eat day in and day out.

overnutrition.

There's no magnesium aisle in the supermarket.

Take cholesterol-lowering statin drugs, for example. The best they may be able to offer in terms of absolute risk reduction for a subsequent heart attack or death is about 3 percent over six years.54 Meanwhile, a whole-food, plant-based diet may work twenty times better, potentially offering an absolute risk reduction of 60 percent after fewer than four years.55

The primary reason diseases tend to run in families may be that diets tend to run in families. For

In a study refreshingly not funded by a vinegar company, two daily tablespoons of apple cider vinegar mixed into a drink reduced fasting blood sugars in prediabetics an average of sixteen points within one week, which is better than what you'd tend to see with antidiabetic drugs like Glucophage or Avandia.2650 The vinegar was found to be safer, cheaper, and more effective. No wonder vinegar has been used medicinally since antiquity.