Quotes About Wellness

state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

By frontloading the most healthful foods first, when you're hungriest, you may also eat more of them.4559 Those given a salad before a meal ate more salad than when it was competing for their attention during the meal.4560 So part of the magic of preloading may indeed lie in eating more low-calorie-density foods after

People who once ate vegetarian diets but then started to eat meat at least once a week experienced a 146 percent increase in odds of heart disease, a 152 percent increase in stroke, a 166 percent increase in diabetes, and a 231 percent increase in odds for weight gain.

Removing eggs and dairy from the diet has been shown to improve asthmatic children's lung function in as few as eight weeks.52

Even though our eating habits are now killing more Americans than our smoking habits,32 I often hear the refrain in public health circles that we have to work with, rather than against, these companies, because unlike with tobacco, we don't have to smoke, but we do have to eat.33 Well, yes, we need to breathe—but we don't need to breathe smoke. And yes, we need to eat, but we don't need to eat junk.

The study found that 90 percent of the subjects inexplicably ramped up their exercise when they were unwittingly eating the low-saturated-fat diet, increasing their activity levels 12–15 percent on average. The researchers concluded that a high intake of saturated fat "might dampen motivation for physical activity.

Every year, Americans lose more than five million years of life from cancers that may have been prevented.1 Only a small percentage of all human cancers are attributable to purely genetic factors. The rest involve external factors, particularly our diet.2

In general, the dividing line between health-promoting and disease-promoting foods may be less plant- versus animal-sourced foods and more whole plant foods versus most everything else.

Sleep during the night and be active during the day Sleep enough (seven to eight hours a night) Early to bed, early to rise Avoid bright light exposure at night Sleep in total darkness when possible Eat dinner at least two and a half hours before going to bed Avoid eating at night I

demonstrated that regardless of how we boost the amount of time food is in our mouths, it can result in lower caloric intake.

Putting together all the best available studies with the longest follow-up, that can be narrowed down even further to a BMI of 20–22.

NutritionFacts.org

When people were put on a diet packed with fruits, vegetables, whole grains, and beans and allowed to eat all they wanted, they ended up eating 48 percent fewer calories than they might have otherwise.

Part of that was due to the lower calorie density of the plant-heavy diet, but people also spent about 40 percent more time chewing, for seventeen minutes per meal compared to twelve minutes.

Goji berries, also known as wolfberries, have at least four times the antioxidant activity compared to other dried fruits like raisins or dried cranberries that you might sprinkle on your oatmeal or add to your trail mix.

Foods are not so much good or bad as they are better or worse. All I'm saying is that unprocessed foods tend to be healthier than processed ones. Think of it this way: Eating almonds is healthier than drinking almond milk.

The two most prominent dietary risks for death and disability in the world may be not eating enough fruit and eating too much salt.

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 Notice

The healthiest sources of iron are whole grains, legumes, nuts, seeds, dried fruits, and green, leafy vegetables. Avoid drinking tea with meals, as that can inhibit iron absorption. Consuming vitamin C–rich foods can improve iron absorption. The amount of vitamin C in a single orange can enhance iron absorption as much as three- to sixfold, so those trying to boost their iron absorption should reach for some fruit instead of a cup of tea.80

The optimal LDL cholesterol level is probably 50 or 70 mg/dL, and apparently, the lower, the better. That's

as effectively as first-line statin drugs, but without the risks.39 In fact, the "side effects" of healthy eating tend to be good—less cancer and diabetes risk and protection of the liver and brain, as we'll explore throughout the rest of this book.

the steady rise in life expectancy observed in the modern era may soon come to an end and the youth of today may, on average, live less healthy and possibly even shorter lives than their parents."22

As the saying goes, an ounce of prevention is worth a pound of cure.

The optimal LDL cholesterol level is probably 50 or 70 mg/dL,