Quotes About Health

One ounce of nuts is about 200 calories and can fit into a cupped hand, so do not eat more than this one handful of nuts per day. They are best used in salads, salad dressings, and dips, because when eaten with greens, they greatly enhance the absorption of nutrients from the green vegetables. You should never snack on nuts and seeds; they should be part of a meal.

HIGHEST IN PESTICIDES— BUY ORGANIC IF POSSIBLE LOWEST IN PESTICIDES— BUY EITHER ORGANIC OR CONVENTIONAL Celery Onion Peaches Avocado Strawberries Sweet corn Apples Pineapple Blueberries Mango Nectarines Sweet peas Bell peppers Asparagus Spinach Kiwi Kale Cabbage Cherries Eggplant Potatoes Cantaloupe Grapes (imported) Watermelon Grapefruit Sweet potato Honeydew

Now, which food has more protein—broccoli or steak? You were wrong if you thought steak. Steak has only 6.4 grams of protein per 100 calories and broccoli has 11.1 grams, almost twice as much.21

Beans, peas, corn, wild rice, barley, steel-cut oats, oatmeal, tomatoes, squashes, berries, and fresh fruits are examples of the most favorable carbohydrates sources. Beans, green peas, berries, and tomatoes are at the top of the list. Squashes, intact whole grains (such as steel-cut oats), wild rice, quinoa, wheat berries, and even sweet potatoes would be more favorable choices than white potatoes, which would be at the bottom of this list. Unacceptable Carbohydrates

If green vegetables are the king of Super Immunity, mushrooms are the queen.

Those with the highest alpha-carotene had a 39 percent decrease in risk of death compared to those with the lowest alpha-carotene.

In our present toxic food environment, many have lost the ability to connect with the body signals

And certain animal products, such as commercial beef and processed meats, are more disease-promoting in our diets than others, such as frogs, salamanders, sardines, snakes, and wild salmon.

Your key to permanent weight loss is to eat predominantly those foods that have a high proportion of nutrients (noncaloric food factors) to calories (carbohydrates, fats, and proteins). In

MICROGRAMS OF FOLATE IN FOLATE-RICH FOODS Asparagus (1.5 cup cooked) 402 Edamame (1 cup cooked) 358 Lentils (1 cup cooked) 358 Broccoli (2 cups cooked) 337 Chickpeas (1 cup cooked) 282 Adzuki beans (1 cup cooked) 278 Romaine lettuce (3 cups raw) 192 Brussels sprouts (2 cups cooked) 187 Spinach (3 cups raw) 175

Grain products are lower on the nutrient density scale, so limit yourself to one serving per day of whole grain products such as steel cut oats, wild or black rice, quinoa, farro, cornmeal, or 100 percent whole grain bread. Remember, an intact grain has a lower glycemic index than one ground into a flour, so steel cut oats are better than oatmeal flakes, which are better than oat flour.

About 35 percent of all Americans die of cancer; likewise, the vast majority of these deaths are the result of poor nutrition. Indeed, the premise of this book is that today's epidemic of cancer is not predominantly genetic; rather, it is mostly the result of nutritionally handicapped immune systems. When we eat a nutrient-scarce diet, diseases flourish. With nutritional excellence, our body becomes a miraculous, disease-resistant organism.

One basic technique we use frequently in my house is to use carrot juice, celery juice, tomato juice, with water as the soup base and then add beans, veggies, and herbs we have on hand.

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

THE NUTRITARIAN DIET VERSUS THE STANDARD AMERICAN DIET NUTRITARIAN DIET SAD Vegetable-based Grain-based Lots of fruit, beans, seeds, nuts Lots of dairy and meat Oil used sparingly Oils comprise major caloric load Animal products 0 to 3 times a week Animal products 2 to 4 times a day Nutrient-dense calories Nutrient-poor calories

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.

Intact grains include wild and black rice, steel-cut oats, bulgur wheat, wheat berries, and hulled barley (also known as barley groats, scotch barley, or pot barley).

make a healthy salad dressing every Wednesday and Saturday and eat that dressing for three days.

For example, according to data from the Centers for Disease Control and Prevention (CDC) the southern states of Alabama, Arkansas, Louisiana, and Mississippi have about four times the number of heart attacks per thousand compared with Arizona, Colorado, New Mexico, and Utah.1 This implies that the dietary habits of people in those southern states are exceedingly dangerous.

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

Hip fractures and osteoporosis are more frequent in populations in which dairy products are commonly consumed and calcium intakes are commonly high.

The World Health Organization (WHO) estimates that the spread of processed food and American fast food worldwide has made obesity and the diseases of low-nutrient, high-calorie eating bigger contributors to premature death worldwide than starvation.