Your Genetics And Your Life

“Heart attack? I’m not going to stop eating bacon! My grand pappy ate bacon three times a day, everyday, and he died of natural causes at the ripe ole’ age of a’ hundred and three.” We’ve all heard this or something like it before. A lot of people seem to stake their long-term health on family genetics and dumb down the importance of their environment, nutrition, and exercise habits.

A new article by Gina Kolata of The New York Times takes a look at how genetics affects our overall health and lifespan. The information will surprise you, it seems people’s cavalier attitude about family genetics and individual health is a little unfounded:
Life span is determined by such a complex mix of events that there is no accurate predicting for individuals. The factors include genetic predispositions, disease, nutrition, a woman’s health during pregnancy, subtle injuries and accidents and simply chance events, like a randomly occurring mutation in a gene of a cell that ultimately leads to cancer.

The result is that old people can appear to be struck down for many reasons, or for what looks like almost no reason at all, just chance. Some may be more vulnerable than others, and over all, it is clear that the most fragile are likely to die first. But there are still those among the fragile who somehow live on and on. And there are seemingly healthy people who die suddenly.

Some diseases, like early onset Alzheimer’s and early onset heart disease, are more linked to family histories than others, like most cancers and Parkinson’s disease. But predisposition is not a guarantee that an individual will develop the disease. Most, in fact, do not get the disease they are predisposed to. And even getting the disease does not mean a person will die of it.
Apparently genetics can still leave you at risk for certain diseases, but it isn’t a slam dunk:
Yet even diseases commonly thought to be strongly inherited, like many cancers, are not, researchers found. In a paper in The New England Journal of Medicine in 2000, Dr. Paul Lichtenstein of the Karolinska Institute in Stockholm and his colleagues analyzed cancer rates in 44,788 pairs of Nordic twins. They found that only a few cancers—breast, prostate and colorectal—had a noticeable genetic component. And it was not much. If one identical twin got one of those cancers, the chance that the other twin would get it was generally less than 15 percent, about five times the risk for the average person but not a very big risk over all.

Looked at one way, the data say that genes can determine cancer risk. But viewed another way, the data say that the risk for an identical twin of a cancer patient is not even close to 100 percent, as it would be if genes completely determined who would get the disease.
Earlier in Kolata’s article she mentions that decades ago people were more inclined to believe environment factors, eating right, exercising, and quality medical care most strongly influenced long-term health. I think Dr. Fuhrman would agree. Check out this from Eat to Live:
Both patients and physicians act as though everyone’s medical problems are genetic, or assumed to be the normal consequence of aging. They believe that chronic illness is just what we all must expect. Unfortunately, the medical-pharmaceutical business has encouraged people to believe that health problems are hereditary and that we need to swallow poisons to defeat our genes. This is almost always untrue. We all have genetic weaknesses, but those weaknesses never get a chance to express themselves until we abuse our body with many, many years of mistreatment. Never forget, 99 percent of your genes are programmed to keep you healthy. The problem is that we never let them do their job.
Most chronic illnesses have been earned from a lifetime of inferior nutrition, which eventually results in abnormal function or frequent discomfort. These illnesses are not beyond our control, they are primarily genetic, and they are not the normal consequence of aging. True, we all have our weakest links governed by genetics; but these links need never reveal themselves unless our health deteriorates. Superior health flows naturally as a result of superior nutrition. Our predisposition to certain illnesses can remain hidden.

Vending Machines Rigged For Bad Health

If you’ve ever worked around a vending machine you’ve seen how people pump money into them, like they’re playing the slots! But in regard to your health those snacks never pay off. According to The Orlando Sentinel vending machine foods are a jackpot of unhealthiness. Reporter Stephanie Allmon provides the calorie and fat content of some of the usual suspects:
Corn Nuts (4-ounce bag) 520 calories; 17 grams fat

Little Debbie Double Decker Oatmeal Creme Pie; 470 calories; 18 grams fat

Otis Spunkmeyer Banana Nut Muffin; 460 calories; 22 grams fat

Mrs Baird's Orchard Cherry Pie; 450 calories; 22 grams fat

Act II Butter Lover's popcorn; 394 calories; 28 grams fat

Mrs Baird's cinnamon rolls (package of 2); 380 calories; 12 grams fat

Duchess Powdered Sugar Donuts (package of 6); 370 calories; 18 grams fat

Fritos Chili Cheese corn chips; 320 calories; 20 grams fat

Cheetos; 320 calories; 20 grams fat
The list goes on and on, it’s worth a look see. Oh, and a lot of good the nutrition facts on the package do, you can’t even read them until you’ve already bought the item.

The Eat to Live Dojo

From the September 2004 edition of Dr. Fuhrman’s Healthy Times:

Adopting the Eating to Live diet and lifestyle might seem daunting at first. But don’t let the challenge of eliminating your bad habits discourage you. Many people achieve remarkable success after an initial period of failure.

With coaching and support, even those who have multiple food and other addictions, difficult lives, and initial trouble achieving success can eventually succeed. They move up the ladder and earn what I call the “belts” of accomplishment. The point is to move forward one step at a time and never give up.

Here are some things you might experience at the various levels.

White Belt
You still eat inappropriate amounts of food, eat when not really hungry, and are physically and emotionally addicted to rich food. You feel withdrawal symptoms (weak, headachy, and lightheaded) after eating meals containing only whole, unrefined plant foods. You continue to use “comfort” foods to relieve stress, loneliness, and boredom. You still like the taste of processed foods, sweets, fatty food, cheese, and meat better than natural plant foods, and prefer foods that are salted.

Orange Belt

You now only eat three meals a day and snack only occasionally. You rarely experience hunger as a mouth and throat sensation, but you do not overeat. You no longer get weak and headachy within a few hours after eating. You enjoy many healthful recipes, salads, and fruits, but still like the taste of coffee, cheese, meat, and pastries and find it difficult to resist them when offered. You’ve lost some weight, but put some back on during a vacation, family visit, or business trip, and you resume healthful eating after setbacks.

Blue Belt

You frequently feel hunger as a mouth and throat sensation and rarely overeat. After dinner, you do not think of food until the following morning. You enjoy the taste and pleasure of healthful eating, but still enjoy and eat unhealthful foods occasionally. When you eat animal products or grains, you choose healthier kinds (such as whole grains, unsalted, low-saturated fat).You are attempting to make further changes to achieve superior health.

Black Belt

Most often, you eat only when truly hungry. You experience hunger as a mouth and throat sensation on a daily basis. You have no emotional attraction to “comfort” foods. You get much pleasure from eating—and prefer the taste of—healthful foods. Your taste is now highly sensitive, and you dislike added salt and strong spices. You feel ill after eating unhealthful foods, such as animal products and unhealthful desserts, which you eat only on special occasions (fewer than a few times a month).

Body Mass Index Under Scrutiny

In yesterday’s post "The Obesity-Disease Connection" The New York Times explained how obesity can make ovarian cancer even more dangerous and harder to survive. Nicholas Bakalar reported:
But among patients with Stage III or Stage IV disease, the most advanced stages, those with B.M.I.’s greater than 25 survived disease free for an average of 17 months, compared with 25 months for people with indexes lower than 25.
For each increase of one unit in the index, the researchers found a 4 percent increase in the risk of recurrence and a 5 percent increase in the risk of death.
In Eat to Live you’ll see Dr. Fuhrman agrees; obesity increases a person’s risk of a whole host of medical conditions:
  • Increased overall premature mortality
  • Adult onset diabetes
  • Hypertension
  • Degenerative arthritis
  • Coronary artery disease
  • Cancer
  • Lipid disorders
  • Obstructive sleep apnea
  • Gallstones
  • Fatty infiltration of the liver
  • Restrictive lung disease
  • Gastrointestinal disease
Alright, so we know being obese doesn’t help your chances of living a long healthy life, but what about this whole BMI thing? As reported by The New York Times the whole ovarian cancer study was based on these measurements. But is it really the be-all-end-all for determining if someone is obese, or even if they’re just overweight?

Linda Carroll of MSNBC reports some health experts definitely concerns about the Body Mass Index:
The real question, says Dr. Donald Cutlip, an associate professor of medicine at the Harvard Medical School, is whether body mass index is a good measure to determine whether someone is overweight.

The conflicting studies, each based on BMI scores, point out flaws with the common measure, basically a comparison of height to weight.

New research shows that there’s a better, more informative way to figure out if you are overweight—the waist-to-hip ratio—and all it requires is a measuring tape.
A lot of the worry stems from the BMI’s inability to give an accurate measurement for elderly people or individuals with a lot of muscle:
Cutlip agrees that BMI can be way off, especially when it comes to assessing a particular individual. The commonly used measure can give a skewed result not only for fit body builders who come out with a high number because of the extra weight associated with muscle, but also for the elderly, who tend to have scores that underestimate obesity because they have so much less muscle.
A more favorable way of determining if someone has dangerous levels of body fat might be the Waist-To-Hip Ratio. Carroll explains:
The best way to predict heart attack risk and other obesity-related diseases is a measurement that divides the circumference of your waist by your hips.

If you’re a woman, the waist-to-hip ratio should come out as no more than 0.8. Men have a little more wiggle room: a healthy waist-to-hip ratio for them is 0.95.

This means, if your belly has bulged out enough to catch up to the size of your hips, you should start worrying about your heart, experts say.
(Be sure to try out the calculator accompanying the article.)

Now considering all this, how does Dr. Fuhrman determine if a person has an unhealthy bodyweight? The answer is right between his fingers:
I just take a pinch near the umbilicus and squeeze it lightly between two fingers and measure the distance between the fingers.
In a previous post he talks about his method: A Life Plan for The New Year
Most people lose weight and then stop losing when they have reached their ideal weight. You are not the judge of your ideal weight; your body is. As almost everyone is overweight, many people think they are too thin when they have reached their best weight. I have many patients who, after following my plan to reverse diabetes or heart disease, report, “Everyone tells me I look too thin now.” I then measure their periumbilical fat and check their percentage of body fat, and usually show them they are still not thin enough.

FDA Wants To Nix Skin Bleach

Who would have thought, skin-bleaching cream might cause cancer? Shocking. Johanna Neuman of The Seattle Times reports:
The Food and Drug Administration (FDA) proposed Tuesday to ban over-the-counter sales of skin-lightening products, triggering a four-month comment period.

The FDA said the creams contain hydroquinone, a drug that, according to studies on rodents, shows "some evidence" of possibly causing cancer.

Citing studies in Africa dating to 1975, the FDA also noted a link between the use of creams containing hydroquinone and the development of ochronosis, which can cause darkening and thickening of the skin, yellowish bumps and gray-brown spots.

Because these creams are a huge part of the U.S. market—the FDA estimates that in the United States, about 65 companies sell more than 200 skin-bleaching products containing hydroquinone—reaction was swift.

Eat to Live For Dummies

If you’ve been reading my blog, it is likely you already know a lot about the relationship between what you eat and your health. It is likely you are already attempting to eat differently from those around you in our society.It is also likely you are not 100 percent perfect, but you are still trying and still doing much better than most people.

You are not alone. Not only are thousands of people from around the globe now utilizing the dietary principles in Eat To Live, but millions of enlightened individuals who have never read the book have heard about the science that supports the principles it describes. Millions are trying to increase their consumption of fruits, vegetables, beans, and nuts, while at the same time reducing their intake of processed foods and animal products.

Categories of foods
Foods eaten today can be divided into three categories—Animal Products (AP), Processed Foods (PF), and Unprocessed Plant Foods (UPF). The key component of the lifestyle that I call Eat To Live is the reduced consumption of both AP and PF and the increased consumption of UPF.

As you know, to build superior health, your diet should be predominately UPF. But did you know that, in addition, the largest portion (by volume) of your diet should be those UPF foods that have the highest nutrient-per-calorie density? The Unrefined Plant Foods (UPF) category can be divided into six specific subcategories, and these subcategories can be ranked by their approximate nutrient-per-calorie density.

Nutrients per calorie
These UPF subcategories are ranked from highest to lowest in nutrient per-calorie density.
1. Green and other Low-Starch Vegetables
2. Beans or Legumes
3. Fresh Fruit
4. Nuts/Seeds/Avocado
5. Starchy Vegetables (mostly Root Vegetables)
6. Grains
As you can see, to achieve the highest nutritional excellence, you need to eat many more servings of green and other low-starch vegetables, beans, and fresh fruit than starchy vegetables and grains.

For maximizing nutritional diversity and disease-resistance, your daily goals should include:
  • 5 servings of fresh fruit
  • 5 servings of vegetables (both raw and cooked)
  • 1 serving of raw nuts or seeds
  • 1 serving of beans
Optimal recommendations
My dietary recommendations are different from virtually all other diets, and it is important to understand the differences. Popular high protein diets marketed for weight loss are meat-based or chicken based. The USDA recommended diet is grain-based.The most popular vegetarian diets are also potato/grain-based. Raw food diets are mostly fruit- and nut-based.

By contrast, Eat To Live is vegetable/bean/fruit/nut-based, with an emphasis on a high volume of greenvegetables and soups containing greens and beans. It has powerful disease-reversal properties, is satisfying, and dramatically lowers body weight and cholesterol. It is the optimal diet for those fortunate enough to be well-informed.

Health Points: Wednesday

The Center for Science and the Environment announced in August that drinks manufactured by Coca-Cola and PepsiCo in India contained on average more than 24 times the safe limits of pesticides, which could come from sugar, water and other ingredients.

When those reports appeared on the front pages of newspapers in India, Coke and Pepsi executives were confident that they could handle the situation. But they stumbled.

They underestimated how quickly events would spiral into a nationwide scandal, misjudged the speed with which local politicians would seize on an Indian environmental group’s report to attack their global brands and did not respond swiftly to quell the anxieties of their customers.
This is an especially difficult admission for younger docs who are just starting their practice and I have discovered that part of the maturing process as a physician is to accept that you simply cannot have all the answers. Naturally you should not proclaim ignorance too many times or you would be just plain incompetent. As a specialist, I am also very aware of the fact that I should know "my" area of the body more thoroughly, and that patients have been specifically referred to me because of this knowledge.
The bacteriophage additive was approved for use on ready-to-eat meats, which are normally consumed without additional cooking, said Andrew Zajac, acting director of the division of petition review in the FDA Office of Food Additive Safety.

These foods can become contaminated with listeria when they are made, and because they're not cooked the contaminants won't be killed. The phage product will be sprayed on meats before packaging so that contaminated meats will be purged of listeria before the products reach the consumer.
Hundreds of sixth graders in 42 middle schools will begin taking part in a study sponsored by the National Institutes of Health (NIH). The HEALTHY study will determine if changes in school food services and physical education classes, along with activities that encourage healthy behaviors, lower risk factors for type 2 diabetes, an increasingly common disease in youth. Participating schools will be randomly assigned to a program group, which implements the changes, or to a comparison group, which continues to offer food choices and PE programs typically seen in middle schools across the country. Students in the program group will have healthier choices from the cafeteria and vending machines (e.g., lower fat foods, more fruits and vegetables, and drinks with no added sugar) longer, more intense periods of physical activity, and activities and awareness campaigns that promote long-term healthy behaviors. After 2.5 years, all students will be tested for diabetes risk factors, including blood levels of glucose, insulin, and lipids. They will also be measured for fitness level, blood pressure, height, weight, and waist circumference.
Under the program, the federal government paid $130 each time a chemotherapy provider assessed a Medicare patient's pain, fatigue and nausea. The payments were designed to encourage doctors to report information that might one day lead to improved care for cancer patients.

In a report to be released Wednesday, the inspector general for the Health and Human Services Department cast doubt on whether the money was well-spent. He questioned the integrity of the data that doctors submitted.
What remains baffling to the scientists is "why a sour receptor would come to be." They can explain 'bitter' as our way of avoiding poisonous substances, and 'sweet' as our way of knowing what to eat when we need a boost in energy. But sour??? They still don't know why we would need to detect sour food items.

America, We're Getting Fatter

What bloats up, must slim down? Nope, not in this case, according to a new report 31 states claim obesity rates among adults have actually increased during the past year. This in light of all the supposed obesity “initiatives” set in motion. Amanda Gardner of HealthDay News reports:
The report, titled F as in Fat: How Obesity Policies Are Failing America, 2006, was released Tuesday and is the third in a series of annual reports by the trust detailing state obesity rates as well as the effectiveness of government policies to fight the problem.

According to official figures, the adult obesity rate rose from 15 percent in 1980 to 32 percent in 2004. Combine that with the number of Americans who are overweight but not obese, and the figure stands at 64 percent. And the childhood obesity rate more than tripled between 1980 and 2004, from 5 percent to 17 percent.

"The most important news in this report is that the obesity epidemic in America is getting worse," Jeff Levi, executive director of Trust for America's Health, said at a Tuesday morning press conference. "The percentage of obese adults exceeds 25 percent in 13 states. That should sound some serious alarm bells."

Avocado on the Menu

If you’ve been following the Eating to Live on the Outside series you know that I am the self-proclaimed Presidente of the Avocado Fan Club—Viva La Revolucion! Okay, I’ll calm down. Here is some of Dr. Fuhrman’s avocado propaganda—uh, I mean recipes:
Creamy Balsamic Dressing
1 avocado
3 Tbsp. of balsamic vinegar
1 tsp. of all-fruit apricot jam

Blend all ingredients. (Serves 4)

Chilled Avocado Soup
1 avocado
1 green pepper, diced
1 red pepper, diced
1 cup soy milk
2 cups carrot juice
4 scallions, chopped fine
Juice of ½ lemon
1 garlic clove
1 red onion, sliced
Handful of fresh dill, chopped
2 cups water
1 Tbsp. VegiZest or another dried vegetable
½ tsp. Mrs. Dash

Blend the water and lemon with garlic clove, onion, and peppers. Add mixture to pot with the carrot juice and soy milk and simmer on low heat for 20 minutes. Place hot soup back in blender and blend in the avocado and then pour out of blender and stir in the scallions. Serve warm or cool, but do not reheat once the avocado is added. (Serves 4)

Avocado Tornado Dip
2 tomatoes chopped
1 avocado
4 stalks celery, chopped
½ red onion, chopped
1 red pepper, chopped
1 pinch chili powder
1 pinch paprika
1 tsp. date sugar

Blend all ingredients together in a food processor or blender. Great as a dip for raw veggies.

The Obesity-Disease Connection

In the opening pages of Eat to Live Dr. Fuhrman makes a point that is often overlooked by the average American dieter:
Obesity is not just a cosmetic issue—extra weight leads to an earlier death, as many studies confirm.1 Overweight individuals are more likely to die from all causes, including heart disease and cancer.
Much of Dr. Fuhrman’s work strives to show people the strong correlation between diet and disease. You know the old adage, you are what you eat. Being overweight doesn’t just mean your favorite outfit is a little snug, it means you’re putting yourself at an increased risk of premature death. More from Eat to Live:
Two-thirds of those with weight problems also have hypertension, diabetes, heart disease, or another obesity related condition.2 It is a major cause of early mortality in the United States.3
Health Complications of Obesity
  • Increased overall premature mortality
  • Adult onset diabetes
  • Hypertension
  • Degenerative arthritis
  • Coronary artery disease
  • Cancer
  • Lipid disorders
  • Obstructive sleep apnea
  • Gallstones
  • Fatty infiltration of the liver
  • Restrictive lung disease
  • Gastrointestinal disease
Considering all this, this recent report from The New York Times shouldn’t be all that surprising. New research reveals being obese can make ovarian cancer even deadlier and harder to survive. Nicholas Bakalar explains:
It is well known that obesity is associated with various malignancies, including kidney, throat, breast and colon cancers. Findings about obesity and ovarian cancer have been somewhat less clear, the researchers say, but evidence from previous studies suggests that obesity predicts a worse outcome for ovarian cancer patients as well.

The scientists wanted to know whether excess fat, apart from any other health problems it might cause, had direct effects on tumor growth. They reviewed the medical records of 216 patients at Cedars-Sinai who had surgery for epithelial ovarian cancer. The data included information on height, weight, age and any other diseases. The cause of death was presumed to be cancer related if the patient had advanced recurrent disease at the time of death.

Half the patients had ideal weight, with a body mass index from 18.5 to 24.9, and 8 percent had a B.M.I. of less than 18.5, considered underweight. Twenty-six percent were overweight, with indexes exceeding 25, and 16 percent were obese, with indexes higher than 30.

The overweight and obese differed little from normal and underweight people in age or in health status, except that they had more hypertension and diabetes.

But among patients with Stage III or Stage IV disease, the most advanced stages, those with B.M.I.’s greater than 25 survived disease free for an average of 17 months, compared with 25 months for people with indexes lower than 25.

For each increase of one unit in the index, the researchers found a 4 percent increase in the risk of recurrence and a 5 percent increase in the risk of death.

This “dose response” effect strongly suggests that obesity alone is responsible for the decreased survival time, Dr. Li said.
The results of this research are pretty jarring. It seems like being obese is like dragging around an old refrigerator; it slows you down, makes you uncomfortable, creates its own problems along the way, and makes many other problems worse. Time to ditch the fridge!

Or more importantly what’s in it. Dr. Fuhrman will tell you the typical American diet rich in processed foods, saturated fats, refined sugar, and salt is a one way ticket to obesity, disease, and early death. Back to Eat to Live:
As long as you are eating fatty foods and refined carbohydrates, it is impossible to lose weight healthfully. In fact, this vicious combination of a sedentary lifestyle and eating typical “American” food (high-fat, low-fiber) is the primary reason we have such an incredibly overweight population.
On the other hand he believes the secret to healthy bodyweight, disease prevention, and increased longevity is just the opposite; a plant-based diet comprised of fruits, vegetables, legumes, nuts, and seeds:
There is no longer any question about the importance of fruits and vegetables in our diet. The greater the quantity and assortment of fruits and vegetables consumed, the lower the incidence of heart attacks, strokes, and cancer.4
Continue Reading...

Milk: Does It Do A Body Good?

From the January 2005 edition of Dr. Fuhrman’s Healthy Times:

Recent research sheds a very bad light on dairy consumption.

Parkinson’s disease

Recent studies have shown that men who consume more dairy products and who are big milk drinkers have a higher occurrence of Parkinson’s disease.

Honglei Chen, M.D., of Harvard University reported his findings at the annual meeting of the American College of Nutrition (December 2004) and presented a few other studies, one of which was the Parkinson’s Disease Honolulu Study, that showed the same association. The interesting finding was that it was not the fat in milk and dairy that were implicated. Usually, the high saturated fat content of dairy is blamed for its disease risk. But in this case, according to Chen, fat was “out of the picture.” Calcium and added vitamin D also were unrelated. That means something else in dairy is the culprit. The relationship between Parkinson’s and milk consumption has been suspected for decades1 and was first reported by researchers a few years ago. Chen’s and other recent prospective studies have confirmed the earlier, less definitive findings.

Heart disease
A related recent finding is that deaths from heart disease also are strongly associated with milk drinking in adulthood. Of particular interest is that (as is the case with Parkinson’s) the association is with the non-fat portion of milk. Non-fat and skim milk consumption shows the same association as that of whole milk. Researchers found that heart disease death is strongly associated with circulating antibodies against milk. These antibodies are found to bind to human lymphocytes and platelets, thus increasing the likelihood of clot formation. The researchers also concluded that the non-fat aspects of milk have atherogenic effects (plaque-building) both biochemical and immunological, and the simultaneous attack from all these directions explains why milk was found to have such a strong effect on death rate.2

Ovarian cancer
A recent study of 61,000 women found that those who consumed more than 2 glasses of milk per day had twice the risk of serous ovarian cancer than women who consumed fewer than two glasses. The risk of those who drank two glasses a day was double that of women who rarely drank milk.3 Lactose in milk seemed to be the primary culprit. Again this larger study confirms earlier studies with the same findings.
Continue Reading...

Some Supplements Have Some Scientific Support

From the January 2006 edition of Dr. Fuhrman’s Healthy Times:

Not all alternative therapeutic approaches are without merit for further investigation!

Although most alternative cancer therapies have proven ineffective at best, some supplements have shown promise. The study of mushroom extracts is a very important area in glycobiology
concerning the beneficial effects of polysaccharides that are found in mushrooms such as maitake, shiitake, and reishi.

This kind of research deserves serious consideration because mushrooms have been demonstrated to hold promise in the prevention and possible treatment of cancer. Initial research in humans has yielded conflicting results. Some studies have tested mushrooms and mushroom extracts on humans with cancer and found no benefits, and other studies have claimed substantial benefits.1 Studies on animals and cell lines indicate a likelihood of some protective effects. Mushrooms are high in selenium and contain a wealth of beneficial phytochemicals. Whether concentrated mushroom extracts are beneficial when added to an excellent anti-cancer diet is still somewhat up in the air. But I would probably err on the side of caution and take the concentrated mushroom extracts since they have shown some benefits.

Modified citrus pectin (MCP), also known as fractionated pectin, is a complex polysaccharide obtained from the peel and pulp of citrus fruits. MCP is rich in galactoside residues, giving it an affinity for certain types of cancer cells. Metastasis is one of the most life threatening aspects of cancer, and the lack of effective anti-metastatic therapies has prompted research on MCP’s effectiveness in blocking metastasis of certain types of cancers, including melanomas and prostate and breast cancers. Citrus pectins have been shown to slow the progression of prostate cancer and are thought to have other beneficial effects on slowing the spread of cancer. The question remains if taking additional supplemental pectin is better than simply eating citrus fruits.

One trial investigated the effect of citrus pectin in thirteen men with prostate cancer and biochemical prostate-specific antigen (PSA) failure after localized treatment (radical prostatectomy, radiation, or cryosurgery). Seven of the men had data that suggested that the PSA doubling time did slow down. This study suggests that MCP may lengthen the PSA Doubling Time in men with recurrent prostate cancer.2 Because the use of MCP has shown some benefit in studies on humans and has lots of benefits demonstrated in mice—such as reduction of tumor size3, it certainly warrants further investigation and use as an adjunct in the treatment protocol for cancer. Continue Reading...

Eating to Live on the Outside: Vegas Style

Hey, it’s not Friday. Why the heck am I doing Eating to Live on the Outside today? Let me explain. Out of all the restaurants I’ve written about, I think I’ve only eaten at a handful of them, and they weren’t exactly any of the healthy ones like Baja Fresh or Chipotle. Until now.

Because last week I hit the strip, the Las Vegas Strip that is. When I wasn't beating my bank account into submission, I sat down for a bite to eat at a couple Eating to Live on the Outside’s favorite restaurants, P.F. Chang’s and The California Pizza Kitchen.

And I have to be honest I had no idea either one of these restaurants had Vegas locations, so I was very pleasantly surprised to see them. So rather than tell you what I would order if I found myself planted at P.F. Chang’s or The California Pizza Kitchen, here’s what I actually ate.

In the P.F. Chang’s edition of Eating to Live on the Outside I said I would order the Wild Alaskan Sockeye Salmon Steamed with Ginger, well guess what folks? That’s exactly what I ordered, and it was good. The salmon was a great piece of fish and the veggies were out of this world! To refresh your memory the dish comes with ginger root, green onions, dried shiitake mushrooms, bok choy, roma tomatoes, and asparagus spears. The shiitake mushrooms really make the dish. And, holding true to my word, since I had the salmon on Wednesday night I’ll be waiting a few weeks before I having fish again. Dr. Fuhrman would be proud.

Now the food at P.F. Chang’s was good, but the salad I had at The California Pizza Kitchen was amazing. The first thing I thought of when I first walked pas the restaurant was “Grilled Vegetable Salad,” I remember writing the California Pizza Kitchen edition of Eating to Live on the Outside and thinking how about how good it sounded. So I was primed to make my fantasy a reality. In case you don’t remember the is prepared with grilled asparagus, Japanese eggplant, zucchini, scallions, roasted corn, Romaine lettuce, fresh avocado, and sun-dried tomatoes. Instead of getting the Dijon balsamic vinaigrette the salad comes with I asked the waiter for regular balsamic vinaigrette on the side and I used it sparingly. The flavor combinations were overwhelmingly good, and of course the avocado really kicked it up a notch. This was dish was a welcomed whack of phytonutrients.

So next time you’re reading Eating to Live on the Outside and wondering if this Gerald Pugliese isn’t just some whacko rattling off menu suggestions from a halfcocked mind, you’ll know that when I say Eating to Live on the Outside, I mean it.

Oh, how could I forget? The P.F. Chang’s is in the Aladdin (soon to be the Plant Hollywood Casino) and The California Pizza Kitchen is in The Mirage. Be sure to check them out and let me know what you ordered. Send me an email at

Health Points: Monday

In a report titled "Forecasting Obesity to 2010", the Department of Health anticipated that 12 million adults will be obese -- or too heavy for their height and sex -- within four years.

One in five children, or one million youngsters, will be obese, too, in an epidemic of flab that could see thousands more people suffering from related illnesses such as cancer, heart disease and type 2 diabetes.

The excess weight will also put an extra burden on the free-care-for-all National Health Service (NHS), which already spends one billion pounds (1.48 billion euros, 1.88 billion dollars) a year on obesity-related care.
  • Did you know there have been thirteen cases of plague in the United States this year? News to me! Medpundit explains:
The majority of exposures to plague occur in the peridomestic environment; free-roaming pets that bring infected rodent fleas into the home have been suspected as a potential source of human infections. Persons residing in areas where plague is endemic should keep their dogs and cats free of fleas through regular use of flea treatments and by keeping them indoors. Year-round rodent control should be conducted, including rodent proofing of structures and eliminating food sources (e.g., pet food or garbage) and harborage (e.g., piles of wood or debris) in the peridomestic environment. Persons who participate in outdoor recreational activities, particularly rabbit hunting, in areas of epizootic plague activity also are at risk for plague. Personal protective measures include using insect repellents, wearing protective clothing, and avoiding sick or dead animals. In areas of epizootic plague activity, public health officials should treat rodent habitats with insecticides and should educate the public regarding plague prevention and control."
  • Growing up in Jersey I know better then to eat fish out of the Hudson River. But according to The New York Times, not everyone feels the same way. Anahad O’Connor reports:
“We’ve been coming here to get our fish for many years, and it’s been great,” said Miguel Tejada, holding a sleek fishing rod in his hands as his wife and two small children looked on. “I have heard people say that you should not eat the fish here too much, that the fish are not safe. But I’m not really worried.”

For years, state health officials have warned that because of mercury and PCB contamination, women of childbearing age and children under 15 should not eat any fish from the Hudson River, and other people should do so only sparingly. Studies and surveys have nonetheless found that many people are either unaware of those warnings or, like Mr. Tejada, simply ignore them.

But scientists are finding that the consequences for those who turn a blind eye are hard to overlook. An examination of 124 anglers at a half-dozen piers and fishing clubs along the lower Hudson River found that those who reported eating locally caught fish — about 80 percent of the group — had about twice as much mercury in their blood as the others, according to a recently released study.
Sign Language is undergoing a rebirth as a way for new parents to understand the needs of their hearing babies long before they can talk.

Hearing babies exposed to Sign Language were able to communicate more complex messages through the use of signs than they could verbally.

Smaller Plates?

It seems like commonsense to me: You want to lose weight? Eat lots of healthy nutrient-dense plant matter, exercise, and strictly limit health-destroying foods like saturated fats, refined grains, sodium, etc. This approach is too mystifying for some, though, and some are blaming the plate their food comes on. It has given rise to the smaller plate diet. MSNBC reports:
Want to lose weight? Try eating off smaller plates. A new study shows that using smaller bowls and spoons may curb the amount of food eaten.

"People could try using the size of their bowls and possibly serving spoons to help them better control how much they consume," write researchers in the American Journal of Preventive Medicine.

"Those interested in losing weight should use smaller bowls and spoons, while those needing to gain weight — such as the undernourished or aged — could be encouraged to use larger ones," add Dr. Brian Wansink, of Cornell University, and colleagues.
In a previous post Dr. Fuhrman says worrying about portion sizes is misleading:
It is meaningless to compare foods by weight or portion size. Let me provide and example why this is the case. Take one teaspoon of melted butter, which gets 100 percent of its calories from fat. If I take that teaspoon of butter and mix it in a glass of hot water, I can now say that it is 98 percent-fat-free, by weight. One hundred percent of its calories are still from fat. It didn’t matter how much water or weight was added, did it?

Fascinating Discussion of a Common Weed-Killer

A respected researcher found compelling evidence that the weed-killer atrazine caused “chemical castration and feminization” in male frogs. Author William Souder writes a fascinating essay about what happened next.

Eating to Live on the Outside: Houlihan's

If you’ve been keeping up with this series you’ve probably realized many mainstream restaurants have abysmal menus; mostly loaded with melted cheese, bacon, deep fried this, and chicken-fried that. These restaurants are so greasy, even the pages of the online menu are stuck together!

Where are the healthy restaurants? It seems like for every Baja Fresh and P.F. Chang’s there is a blockade of Sizzlers, IHOPs, Fridays, and Friendly's. No wonder Americans are so fat, we’re a nation that loves to dine out, we crave crappy food, and all our restaurants are happy to serve it to us. (And apparently we have an unrelenting desire for bacon, its everywhere!)

You’ll find Houlihan’s to be no different; sporting ten bacon-including dishes of its own (if you count adding it to a burger as one). Well for better and in this case for worse Houlihan’s is this week’s contestant for Eating to Live on the Outside. So just pretend you’ve been kidnapped from your nutrient dense lifestyle and left for dead at your friendly neighborhood chain restaurant.

After much consternation here’s what I’d order if I found myself staring down the barrel of a gun. Oops! I mean thumbing through the menu at Houlihan’s. No surprise here, a nice safe option might be to order a basic salad or a “Tossed Simple Greens” as the menu proclaims. I’m not sure what simple greens are maybe greens that scored poorly on their SATs, but in the world of Eat to Live, any green is good. I’d probably top these “greens” with a few drops of the balsamic vinaigrette salad dressing. Your other options are cheese and cream based. Egad!

Houlihan’s also has some original salad creations: Ahi Tuna Salad, BBQ Salmon Salad, Chicken Asian Chop Chop, and Mandarin Grilled Chicken. There’s a lot of vegetation variety between them: napa cabbage, cilantro, bananas, cashews, chilled greens, mandarin oranges, spiced pecans, jicama, snow peas, bell peppers, red onions, peanuts, black sesame seeds, and white sesame seeds. But these salads aren’t without their problems. If you’re a non-meat eating Eat to Liver you’ll probably want to drop the chicken and fish, personally I’m okay with eating meat once a week, it’s a concession I’m willing to make. You also have to contend with tortilla strips, I’d ditch these—these damn things are everywhere! And as always, it’s probably a good idea to limit or omit the salad dressing.

If it were me I wouldn’t venture beyond the salad section of the menu. The rest of the entrees require major concessions of the aforementioned ooey-gooey deep-fried variety. But if I were forced to choose, I’d say there are two non-salad options worth taking a look at: Pan-Seared Tilapia and the Grilled Vegetable Panini. Are they perfect? Hell no!

The Pan-Seared Tilapia caught my eye mainly because Dr. Fuhrman regards tilapia as one of the safer sea fares, so it gets points for that, but the dish still has its worries. The first and foremost being BACON, which I am promptly ditching; you watch, next it’ll be in bacon energy drinks! Although this meal does have some redeeming qualities like leeks, tomatoes, white beans, and garlic. So if I don’t allow my mind to wonder about the contents of the mysterious “fragrant broth” I wouldn’t feel to bad about ordering this.

And lastly I’d consider giving the Grilled Vegetable Panini a whirl. To be honest I was hoping it had more vegetables (hence its namesake), but it's not too plant matter deprived. It comes with white beans, grilled zucchini, roasted red peppers, tomatoes, and caramelized onions. It also comes with provolone cheese, now despite my Italian blood I think its more health conscious to skip it (my mother would kill me). There’s also a walnut basil-pesto creation that accompanies the panini, I’d probably go easy on it since pesto as this version is almost certainly loaded with unhealthy fats.

To be honest, Houlihan’s is probably the last place I’d want to eat at, I think only Paco’s House of Atomic Deep Fried Bacon Tacos would rank lower. Too much greasy, cheesy food for my liking, but I think if I were to stick to these dishes I’d have a decent chance of feeling OK in the morning.

And you know the drill, we want your feedback! Tell us what you might have done differently or what you agree with. Check out Houlihan’s menu and let us know how you Eat to Live on the Outside? Leave a comment or email us at

Adjusting To A Healthy Diet

Adapted from Dr. Fuhrman's book Cholesterol Protection For Life:

"I don’t feel well when I eat this way."

Don’t forget that when you change your diet to one that is so much lower in salt and higher in nutrients your blood pressure will drop significantly and you will begin a detoxification process that can be compared to stopping additive drugs. You may actually feel worse, not better for a week or two.

During this temporary adjustment period that usually lasts less than a week, and rarely more than two weeks, you might feel fatigue, headaches, gassy, or other mild symptoms as your body withdraws from your prior toxic eating habits. For example, stopping dangerous but stimulating foods, including caffeine, causes temporary fatigue and headaches.

So feeling increased fatigue for a week or so is to be expected. You should be aware that if you are on medication for high blood pressure or diabetes you may require a gradual reduction in medications to prevent the dangers of overmedication, which could include your blood pressure getting too low or your blood sugar becoming too low.

If you are on medication, for these conditions please have your blood pressure and glucose levels monitored more closely in the beginning, especially in the first few weeks, and your medications adjusted accordingly.

New England Journal of Medicine: Overweight Contributes to Mortality

Last year some researchers found that being slightly overweight actually lowered the risk of death. Kenneth Chang reports in today's New York Times that two new, larger studies tell a different tale: being even slightly overweight can increase mortality.
The researchers said the more telling analysis arose when they focused on 186,000 healthy men and women who had never smoked. Among men and women, being overweight raised the risk of death 20 percent to 40 percent compared with normal-weight people, the researchers said...

Researchers have almost universally found that obese people have considerable health risks. But there has been debate over whether someone who is less severely overweight is at a greater risk of illness. Other factors, especially smoking, can complicate analysis of the data. Smoking greatly increases the chances of deadly lung diseases, but smokers tend to weigh less.

“No single study is able to solve a controversy of this magnitude,” Dr. Leitzmann said, but he recommended that anyone overweight “should be looking to lose weight.”

A second study by researchers at Yonsei University in Seoul, South Korea, and Johns Hopkins University looked at 1.2 million Koreans ages 30 to 95 and followed them for 12 years. The researchers looked at 82,372 deaths and correlated them with the body mass index. They found, too, that risk of death and cancer increased in people who were overweight, but not obese.
Both studies have been published in the New England Journal of Medicine. You can read both the American and Korean studies online.

As we have blogged about before, Dr. Fuhrman has long been citing the work of Harvard's Dr. I-Min Lee--who studied nearly 20,000 men over nearly thirty years. She found that you practically can not be too thin: the lightest group of men had the lowest mortality. (Of course, he cautions, there is such a thing as being too thin, which is usually anorexia.)

The Hard Way to Spread the Word About Obesity

Running fifty marathons, in fifty states, in fifty days, is not the easiest way to go about it. But it's one way. And it's starting next month. The Chicago Sun-Times has details of 43-year-old Dean Karnazes' quest:
''Proceeds will benefit the 'Karno Kids.' I started the foundation as an anti-obesity campaign. We're getting kids and youth more active and engaged, eating better and embracing physical well-being.''

Eight of the marathons -- including Chicago's -- will be run on their normal days. The other 42 will be recreations of established marathon routes. The Boston Marathon, for example, is run in April, but race organizers will recreate the exact route for Karnazes and other runners.

''This has been a few years in the making,'' Karnazes said. ''We are going to run certified courses in every state. I want to make sure that's documented.''

Some pedestrians might be inconvenienced by the police escorts accompanying Karnazes and his groups in the recreated races, but considering one-third of children in this country are obese, the Sunday Drive applauds all attempts to promote physical well-being.
Karnazes has completed other extraordinary feats: he once moved 350 miles straight, which took nearly 81 sleepless hours. He has crossed both Death Valley and the South Pole. In other words: he might actually pull this off.

Grand Rounds

The 100th roundup of the blogosphere's medical news is up now at The Examining Room of Doctor Charles.

Tips To Help Makeover the Family Kitchen

From Dr. Fuhrman’s book Disease-Proof Your Child:

1. Remove temptation. Go through your kitchen removing from your cupboard all the junk food and processed food and dump it. Clean out your freezer, too, white you are at it.

2. Make a sign for the refrigerator listing what foods are inside, such as split pea soup, washed grapes, apples surprise, and eggplant dip. Make it easy for the family to find out what healthy foods are available. Have fun. Consider posting an advertisement on a bulletin board with larger letters and colorful stars and hearts for the dish you are encouraging for the day. Be flashy and creative. It works.

3. Keep a bowl of ready-to-eat-raw fruits and vegetables on your kitchen counter. Include cherry tomatoes, raw string beans, raw peeled carrot slices, snow pea pods, grapes, strawberries, melon cubes, and cut pineapple. Putting a healthy (nut-based) dip near the veggies is also a great idea.

4. Make several ears of steamed corn on the cob and keep them cold in the fridge for fast meals on the go. Meals and snacks that are easy to find, grab, and run with make it easy for your family to make healthy choices. Air-popped popcorn lightly sprayed with olive oil from a mist spray bottle and sprinkled with nutritional yeast is a tasty snack.

5. Soak dried fruits, such as unsulphered sun-dried apricots or mangoes, in a little unsweetened soy milk, or dried pineapple in a little orange juice, to use as natural sweeteners to add to frozen fruit in the blender or food processor to make delicious natural sorbets for dessert the next day. Keep sun-dried tomatoes soaking in a plastic bag with a little water, too, to add cut up to make salads or vegetable dishes.

6. Make extra servings of oatmeal mixed with apples and cinnamon and keep the leftovers in the refrigerator for a quick breakfast on the go.

7. Stock your cupboard with raisins, currants, dates, seeds, and nuts. Keep plenty of frozen vegetables and fruits in your freezer.

8. Make lots of trail mix packets for your family. Put together some “grab-and-go” minibags of raisins and diced dried apples with nuts and seeds.

9. Buy healthy breads that are 100 percent whole grain, coarsely ground, and low in salt.

10. Remove butter and conventional margarine and instead use only the trans-fat-free healthy spreads.

11. Cut up a fresh pineapple or melon, or juice or peel enough fresh oranges, so all can have some fresh fruit or fresh juice every morning.

Dip Into These

From Dr. Fuhrman's book Eat to Live:

Spicy Bean Spread or Dip
1 15-oz. can of beans, any type
1 tsp. mild chili salsa, chili powder, or crushed red chili peppers
1 pinch cumin or turmeric (optional)
¼ tsp. garlic powder, or two garlic cloves, crushed
Mash the beans with a fork, masher, or food processor with about half the liquid from the can. Mix in the spices. Serve with raw or lightly steamed vegetables or toasted pita bread.

Tasty Hummus Spread or Dip
1 cup cooked or canned garbanzo beans (chickpeas)
1 tbsp. tahini (sesame seed butter)
2 tbsp. lemon juice
2 garlic cloves, finely chopped
1/3 cup bean liquid (from the can) or water
1 tsp. horseradish (optional)
Blend all ingredients in a blender until creamy smooth. Makes an awesome spread or a dip for raw and lightly steamed vegetables.

The School Lunch Conundrum

It's one thing to have something bad happen to you. It's another thing entirely to pay someone to do something bad to you.

That's how I have always felt about school lunches.

OK, fine, there are some times and places where children will get the message that pizza, chicken strips, and french fries constitute a normal lunch. And, OK fine, our tax dollars go to feeding children lunch. But to put the two together? To foot the bill to teach children to love food that contributes to disease? Wow.

The good news is that people across the nation are doing things about it.

Lisa Belkin has long been one of my favorite journalists. She wrote a big story about school nutrition which is on the cover of The New York Times magazine that came out yesterday. She profiles several such efforts, with a heavy focus on a district in Florida that has entered into an agreement with the Foundation run by man who made his money from the South Beach Diet. (The irony here is that the South Beach Diet is hardly a role model: Dr. Fuhrman calls it one of the most dangerous of several bad diets.)

The article points out that the holy grail that could lead to further, more profound school nutrition changes nationwide, is measurable evidence that changing the menu can make kids healthier. The experiment in Florida has made changes that any Fuhrman fan would find exceedingly moderate (along the lines of making the pizza crust whole wheat) yet still has some preliminary good news: 23 of the 486 children who had been classified overweight before the plan began are no longer in that category. At a control school in the same district, the number of overweight children increased.

Belkin describes aggressive dietary changes at a school district in California. These are also being studied. If it gets good results, perhaps that will be an important step in creating an environment in American schools where large quantities of fruits and vegetables are a regular part of life. Belkin explains:

Across the country, in Berkeley, the chef Ann Cooper questions the idea of making healthier versions of flawed foods. In her book “Lunch Lessons: Changing the Way We Feed Our Children,” she asks whether healthy food should simply mirror existing unhealthy patterns and concludes: “We just don’t need an organic Twinkie. We don’t!”

How can we feed our children more healthfully in school?

Cooper, who spent years impressively overhauling the menu at the select Ross School in East Hampton, N.Y., began trying to do the same thing at the 16 schools in the Berkeley public school district starting last October. Her six-figure salary is being paid by the Chez Panisse Foundation, which also finances, in Berkeley, Martin Luther King Jr. Middle School’s Edible Schoolyard kitchen garden, a creation of Alice Waters, who all but started the organic food movement in the United States 30 years ago.

It is a common assumption that the existence of programs like the Edible Schoolyard means that Berkeley students already eat well, but when Cooper arrived last fall, the district’s menu looked like menus everywhere with their fried and fatty foods. One item that Cooper makes particularly merciless fun of is the Uncrustables sandwich — the same one that caught Almon’s eye. She thawed one and kept it on display on a desk where, because of its preservatives, “it looked exactly the same months later,” she said while giving a tour of a high-school lunchroom.

In the time since she came aboard, a salad bar has been added to every school, with ingredients that include strawberries, organic chicken or turkey, sunflower seeds, fresh avocado and other eclectic in-season items in addition to the usual lettuce, tomato and cucumber. Ninety-five percent of the food was processed when she arrived, she says, and now 90 percent is fresh and cooked from scratch. And those foods are not what one would expect on a school menu, including choices like chicken cacciatore, organic sushi and organic chicken raised on a nearby farm. The foods she does not make on the premises, foods like fresh tamales and muffins and vegetable calzones, are brought in from small local businesses.

Even here, however, the “acceptance question” arises. When Cooper first removed nachos from the middle-school menu, the percentage of students buying lunch in the cafeteria dropped significantly. Cooper quickly restored the nachos, using transfat-free chips and Cheddar cheese — from an area cheesemaker, not an industrial processor — the equivalent, she concedes, of an organic Twinkie. And she did not even try to change the pizza her first year. “I just can’t take everything away,” she says. “Or they will walk out.

“Change is never easy. And if it’s hard for us, imagine how hard it would be in Oklahoma or Omaha.”

Eating to Live on the Outside: Go Raw Cafe

Last week I took a look a New York City’s own Just Salads, and what a refreshing break from the typical oh so greasy American restaurant fare. Unlike standard artery busting foods of places like the Ground Round, Outback Steakhouse, and Friendly’s, Just Salads is a hearty plot of green in them middle of the big apple. So would you be surprised if I told you I found the same thing in notorious Sin City?

Las Vegas, the land of high hopes and high-rollers, and also home to this week’s restaurant of choice the Go Raw Café. Now I thought Just Salads was a phytonutrient heavy hitter—this place is the David Ortiz of healthy eating! With choices like Kale Salad, Cream of Carrot & Avocado Soup, and Caro-bana smoothies, well quite frankly, you can close your eyes and throw a stone in this place, and you’re still bound to hit something that’d make Dr. Fuhrman smile. Although I’m not sure the staff would appreciate that level of enthusiasm.

At the Go Raw Café “making concessions” is a thing of the past. I don’t see any item on the menu that’d make me think twice about ordering it. Good food is everywhere! So here are a few dishes that jumped out at me.

For starters I like the aforementioned Kale Salad, I like it more because there are avocados in it. In addition to the bestest fruit on the planet this salad also includes red bell peppers, onions, cucumbers, and is served with buckwheat bread. Buckwheat bread? Sounds interesting. You do have the option of house dressing with this salad, which I’m not totally against, I’d would just go easy on how much I used, but if you’re totally against oily dressing the Go Raw Café gives you the option of cilantro instead. Pretty cool hunh?

The Gimme the Beet – “Cheese” Burger w/Fries is looking mighty tasty too, although I do have some questions. I’d ask the wait staff to clarify the fry situation because if they are actual deep-fried potato fries I’m not interested. But given the attitude of this place there’s a good chance “Fries” is just a play on words for something healthier. The burger itself is very interesting; it’s made with beets, carrots, sunflower seeds, and parsley—can’t go wrong there! You can dress your burger with hand prepared ketchup, mustard, mayo (I’ll pass), onion, tomato, lettuce, sprouts, avocado (score!), and almond cheese (yet another creation I’d ask about). After you’re done compiling this anti-burger they sandwich it between “living bread.” I have no idea! Ask before you bite into it, it could bite back. Either way this burger still beets (spelling mistake intended) the pants of the traditional burger, and especially this abominable creation: Baseball’s Worst Burger.

Finally I really like a bunch of the smoothies and juices the Go Raw Café offers—and yes I know eating the actual fruit is considerably better than just drinking the juice. Let me indulge damn it! As far as the juices go, I like the All Good (carrots, apples, and beets), Sweet Greens (kale, parsley, celery, cucumbers, spinach, and collard greens), and Popeye’s Favorite (carrot, spinach, and apple). Now that’s some nutrient dense juice! As for the smoothies, I’m digging the Berry Good (apple, banana, strawberry, blueberry, raspberry, and date), Pina Cool-ada (pineapple, banana, macadamia, date, coconut water, and coconut meat), and the Young Blood (wheatgrass, beet juice, and coconut water). These all sound great, but if I’m loosing my shirt at the poker table, well, I’m going to need something a little stronger.

Once again, and much like last week, the only negative I see about the Go Raw Café is its location, Vegas is the only place you’ll find one. So next time your doubling-down at the blackjack table or getting fleeced by the slot machines don’t forget to save some money for a very raw experience.

And as always we want your feedback! Tell us what you might have done differently or what you agree with. Check out the Go Raw Café’s menu and let us know how you Eat to Live on the Outside? Leave a comment or email us at

Coffee A Health Food?

A few days ago Nicholas Bakalar of The New York Times wrote a story quoting researchers saying that coffee might actually be good for us; suggesting its has the ability to reduce the risk of diseases like diabetes and cirrhosis of the liver:
Coffee is not usually thought of as health food, but a number of recent studies suggest that it can be a highly beneficial drink. Researchers have found strong evidence that coffee reduces the risk of several serious ailments, including diabetes, heart disease and cirrhosis of the liver.

Among them is a systematic review of studies published last year in The Journal of the American Medical Association, which concluded that habitual coffee consumption was consistently associated with a lower risk of Type 2 diabetes. Exactly why is not known, but the authors offered several explanations.

Coffee contains antioxidants that help control the cell damage that can contribute to the development of the disease. It is also a source of chlorogenic acid, which has been shown in animal experiments to reduce glucose concentrations.
Accompanying the article (on the left) is a list of related studies also proclaiming the healthful qualities of java. Since coffee consumption is a hot topic (pun intended) I decided to ask Dr. Fuhrman what he thinks of all this. His response:
Coffee is a toasted plant food that contains some nutritive and some toxic substances. It has both beneficial and hurtful properties. There are enough really healthy foods and drinks available that do not carry addictive baggage like coffee. Plus, the withdrawal from caffeine leads to more frequent eating. Just because there might be some phytonutrient contribution from coffee that has some value for a junk-food-eating American, does not make me classify it as a health-supporting practice. Addicts are always searching for justification so they can rationalize continuing their addictions. We are a nation of addicts and coffee is a contributor to that. Anyone can see the results, with 80 percent of people overweight and sickly with the vast majority of people dying of diseases of nutritional ignorance. Drinking coffee may not be the worst thing people do, but it is not a solution either.
Dr. Fuhrman also suggested I take a look at a recent study linking coffee consumption with heart attacks. Here’s a link to the ABC News Report: Does Coffee Brew Heart Attacks?

Health Points: Friday

The Osteoporosis Foundation (NOF) and the American Association of Clinical Endocrinology (AACE) have different recommendations regarding the use of medications. NOF seems to recommend medications for those patients with osteopenia with no risk factors if the T score is below -2 and for those patients with T scores of less than -1.5 if they have one or more risk factors which include low body weight ( less than 127),history or family history of fragility fractures,smoking, estrogen lack or excessive alcohol use ,use of certain medications including steroids. AACE would recommends medication if the T score is less than 1.5 IF the patient has had fracture(s) or if the T score is less than -2.5.( This is the WHO definition of osteoporosis so-strictly speaking- AACE is recommending treatment for osteoporosis not osteopenia and recommends treatment for osteopenia only if there is a history of fractures.)
U.S. District Judge Gladys Kessler rejected a government proposal to impose fines on the industry if youth smoking rates fail to drop in the coming years, despite finding that the companies marketed to teens and lied about it.

The judge did order the companies to stop labeling cigarettes as "low tar," "light," "ultra light" or "mild," saying they have used those terms to mislead consumers.

"They distorted the truth about low tar and light cigarettes so as to discourage smokers from quitting," Kessler said.
The Environmental Protection Agency this month banned the highly toxic pesticide lindane, which has been used for 50 years to treat crop seeds.

But incredibly, lindane can still be used in prescription shampoos and lotion treatment for head lice and scabies, because these products are regulated by the Food and Drug Administration, not the EPA, according to news reports.

Moreover, "regulated" does not mean the products have necessarily been safety tested. Cosmetic products and ingredients are not subject to FDA pre-market approval.
The Sun Protection Factor (SPF) is a laboratory measure scientists developed to measure the time it takes skin to burn under UV exposure, but you have to do some of your own math, since it's an individual thing. If you know how long it takes you to start burning without protection in the midday sun, say 10 minutes, multiply that by the SPF number. In theory, for someone who burns in 10 minutes without protection, a sunscreen with an SPF 30 would deliver 300 minutes of protection against burning -- that's five hours. But experts note that's not the reality.

Interview With The China Study Author

Last month Steve Prussak of Raw Vegan Radio interviewed Dr. Colin T. Campbell author of The China Study, click here for the audio. The landmark China Study, often referenced on this blog and Dr. Fuhrman’s books, documents the correlation between disease and the consumption of animal products throughout China.

Prussak’s hour-long interview is a must-listen for those interested in learning more about the benefits of a plant-based diet; especially its usage in preventing conditions like heart disease, diabetes, cancer, and obesity. Here are a few quotes to wet your appetite:
“We’ve had inklings and pretty good evidence to show, for example, that consuming vegetables and fruits and grains could help to prevent heart disease. And then it came about that also in the more recent years it was shown also to be associated with prevention of cancer as well.”

“It turns out that plant-based diets not only help to prevent these major diseases, these chronic degenerative diseases like cancer and heart disease, but also consuming that kind of diet, low in fat, low in salt, low in sugar, consuming that kind of diet also can be used to keep under control diabetes, and it can be used to control obesity to a great extent if its done right. Certainly a lot safer way to keep bodyweight down than the really rather silly Atkins nonsense that crept into our vernacular over the last few years.”

“A hundred-percent plant-based diet is the way to go.”
For more on The China Study, check out these previous posts: Dr. Campbell's China Study and A New Group to Analyze in the Next China Study

Salting Away Our Futures

Next time you grab that novelty salt shaker, you might want to think twice before you rattle the contents of Mickey Mouse’s head all over your meal. Salt is far more insidious than most people realize. From Disease-Proof Your Child, here’s what Dr. Fuhrman has to say about it:
A large body of data illustrates that populations with low salt consumption have lower levels of blood pressure compared to populations with higher salt intake. In Japan and China, salt intakes are often as high as eighteen grams or more per day. Hypertension (high blood pressure) and stroke are the major causes of premature death in these nations. The National Center for Health Statistics reports that in the United States, the man salt intake is eight grams per day. This high intake of sodium assures that we have an elderly population with high blood pressure.

High salt intake, and resultant high blood pressure later in life, does not merely increase the risk and incidence of stroke. It also can lead to kidney failure, congestive heart failure, and heart attack.
Last week J.M. Hirsch of The Washington Post took a look at America’s fiend-like salt addiction. He offered up some stern words for the state of salt consumption in this country:
When it comes to health, it doesn't matter if it was mined in Kansas, solar-evaporated from the Mediterranean Sea or hand-harvested in French marshes. Salt is salt, the experts say, and it's bad for your health. Chances are you're eating way too much of it.

If you think setting down the shaker will make a difference, take that advice with a grain of salt. Most salt comes from processed foods and restaurants.
Someone should send this to “health guru” Dr. Joseph Mercola who, on his website, sells and touts the benefits of Himalayan Salt:
When you use pure Himalayan Crystal Salt, you receive 250,000,000 years of accumulated sunlight and energy, plus all the natural minerals your body needs for restoring balance and life force.
Although, dramatic claims like this aren’t the primary pushers of our salt addiction. In his article Hirsch points out processed and restaurant foods are the main culprits (not really a new concept for this blog):
For perspective, a McDonald's Quarter Pounder with Cheese contains nearly half a teaspoon of salt, while two slices of Pizza Hut Meat Lover's Stuffed Crust pizza has more than a teaspoon. Even most low-sodium canned soups contain nearly a quarter teaspoon.

And taste isn't always a good indicator. A serving of Cheerios has more salt than a serving of Ruffles potato chips.

Because processed and restaurant foods dominate the American diet, it can be hard to cut back—unless you eat out less and buy fewer processed foods.
Believe it or not, there can be life without salt, even the Himalayan variety. In Eat to Live Dr. Fuhrman offers up some suggestions for those trying to cut back or remove salt from their diets:
If you desire to salt your food, do so only after it is on the table and you are ready to eat it. It will taste saltier if the salt is right on the surface of the food. You can add lots of salt yet hardly taste it if the salt is added to the vegetables or soup while they are cooking. VegiZest instant soup mix has a nice salty flavor and can be added to salads or sprinkled on food. Use herbs, spices, lemon, vinegar, or other non-salt seasonings to flavor food. Condiments such as ketchup, mustard soy sauce, teriyaki sauce, and relish are very high in sodium, so if you can resist them, use the low sodium varieties sparingly.
And for those totally committed to eliminating salt or together, a salt free life can actually make eating more enjoyable. As discussed in a previous post: Warning Labels for Salt
If you don’t use salt, your taste buds adjust with time and your sensitivity to taste salt improves. When you are using lots of salt in your diet, it weakens your taste for salt and makes you fell that food tastes bland unless it is heavily seasoned or spiced. The DASH study observed the same phenomenon that I have noted for years—it took sometime for one’s salt-saturated taste buds to get used to a low sodium level. If you follow my nutritional recommendations, without compromise, avoiding all processed foods or highly salted foods, your ability to detect and enjoy the subtle flavors in fruits and vegetables will improve as well.
According to Dr. Fuhrman if you’re a vegan or vegetarian you’ve got even more reasons to avoid salt. Check out this post: Salt: Potentially More Dangerous For Vegans and Vegetarians

AHA: Kids Need More Physical Education

One solution to the obesity epidemic might be to hit it where it starts, childhood. According to HealthDay News the American Heart Association (AHA) is calling for efforts to promote more physical education in schools. Alan Mozes reports:
"Kids spend a lot of time in the schools for a lot of years, and in order for them to be as physically active as they need in order to be healthy, schools are going to have to take the initiative," said Russell Pate, chairman of the group that drafted the recommendations, and a professor of exercise science at the University of South Carolina, in Columbia.

Fueling the concern, the AHA said, is the dramatically rising obesity rates among American children over the past two decades: About 16 percent of kids aged 6 to 19 are now considered overweight.

And a 2003 survey showed that more than one third of the students spend no more than 20 minutes a day on vigorous activity, while their time in front of the TV is up to three hours daily, the AHA added.
The AHA is putting significant pressure on schools to ensure children get enough exercise. HealthDay relays some of their reforms published in this week’s Circulation:
  • Schools to establish a daily minimum of 30 minutes of moderate-to-vigorous activity during school hours, and set up health education programs that encourage exercise and discourage sedentary behavior;
  • Schools to establish optional exercise programs outside school hours, provide extracurricular sports clubs, and promote safe walking and biking routes to school;
  • States to ensure that physical education (PE) programs are taught by certified and highly qualified teachers, and to hold schools accountable for the adequacy of such programs and for ensuring they are part of a core curriculum;
  • Child development centers and elementary schools to ensure at least 30 minutes of daily recess for exercise;
  • Higher education groups to establish programs that produce highly qualified PE and health education teachers.

Nutrition and Mood Disorders

From the March 2006 edition of Dr. Fuhrman’s Healthy Times:

Adequate nutrition is needed for countless aspects of brain functioning.Poor diet quality, ubiquitous in the United States, may be a modifiable risk factor for depression. The ability of the brain to adapt and respond to stress is correlated with nutritional status. High antioxidant intake prevents oxidation tissue stress in the brain. Scientific studies have documented that when lipid peroxidation in a person is high, depression is much more likely.1

Lipid peroxidation is a chemical reaction that occurs as fats become rancid. As free radicals build up in the lipid cell membranes, the local environment becomes disease prone. Byproducts of peroxidation build up in our tissues, and researchers can measure these in our blood or urine.Lipoperoxidation byproducts such as malondialdehyde, 4-hydroxynonenal and F2 isoprostane are typical examples.Without adequate micronutrient intake in our diet, our internal environment becomes “toxic or rancid,”and this is measurable as a marker of malnutrition and ill health. Studies have linked these by-products to depression, heart disease, asthma, Alzheimer’s, and more.

It is clear that people are more prone to depression and other diseases when their intake of high nutrient-containing plant food is low. It also has been shown that the response to medication and other therapeutic intervention can be suboptimal when antioxidant nutritional status is inadequate.2 Whenever we measure low levels of vegetable-derived nutrients, we find depression more prevalent. For example, low folate intake and low folate blood levels have been shown to correlate with depression.3 Low folate in the bloodstream is a marker for low fruit and vegetable intake. Deficiencies of folate, vitamin B12, iron, zinc, and selenium tend to be more common among depressed than non-depressed persons.4

Childbearing-aged women are particularly vulnerable to the adverse effects of poor nutrition on mood because pregnancy and lactation are major nutritional stressors to the body. The depletion of nutrient reserves throughout pregnancy and postpartum may increase a woman’s risk of depression soon after childbirth.

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Chemotherapy: Lots of Side Effects

Dr. Fuhrman has written before about our country’s chemotherapy mentality:
Our technologically-advanced society is suffering from the highest rates of cancer ever seen in human history, rates that are also much higher than in less developed parts of the world. Since 1999, cancer has surpassed heart disease and has become the leading cause of age adjusted mortality for Americans younger than 85. Despite more than a hundred billion dollars in cancer research— invested largely in the development of drug chemotherapy and screening and detection techniques—we have lost the war on cancer. While there has been a slight reduction of cancer-related deaths in the last 25 years, this is largely the result of the decrease in lung cancer deaths that has resulted from a reduction in cigarette smoking during this timeframe. Mortality rates for most cancers have stayed remarkably steady.

Chemotherapy has contributed to the progress made against cancer deaths from fast-growing cancers, such as leukemia, lymphoma, testicular cancer, and childhood cancers such as osteogenic sarcoma. But for the major cancers affecting most adult Americans, chemotherapy adds less than one year of disease-free life to those treated.
Here’s more from Dr. Fuhrman’s post:
  • A meta-analysis of chemotherapy for postmenopausal, estrogen receptor-positive women (the largest group of women with breast cancer) pooled the six largest studies to get the most accurate data on survival and complications. Here is what researchers concluded about the group treated with standard chemotherapy: “No significant survival benefit was observed.”1
  • In non-small cell lung cancer (the most common type), the 5- year survival is only about 10 percent. In stage 4, when the cancer has spread to distant sites, the 5-year survival is only 1.6 percent. After looking at multiple studies, it appears that treatment generally results in a very slight improved survival rate at 1 year, but this advantage disappeared at 30 months of follow- up.2
  • Even in small cell lung cancer where chemotherapy has proven effectiveness in life extension, the benefit adds only a few months of life, not years. And during this time the patient can experience serious—even life threatening— side effects from the treatment.
In the last bullet Dr. Fuhrman brings up the issue of side effects, and he’s not alone. A new study in the Journal of the National Cancer Institute shows there are more side effects for using chemotherapy to treat breast cancer than expected. Serena Gordon of HealthDay News reports:
"When we looked at the rates of side effects commonly associated with chemotherapy, we found women experienced more hospitalizations or emergency room visits for these side effects than previous clinical trials would have estimated," said study author Dr. Michael Hassett, a clinical instructor in medicine at the Dana-Farber Cancer Institute, in Boston.
Gordon reports that researchers made some startling discoveries:
The researchers looked at hospitalizations and emergency room visits in the year following the initial diagnosis for both women who received chemotherapy and those who did not.

Women on chemotherapy were much more likely to visit the emergency room or be hospitalized for any cause than women who didn't have chemotherapy -- 61 percent compared to 42 percent.

Fever and infection were the most common causes women were hospitalized or visited the emergency room. Low blood cell counts were the next most common reason, followed by dehydration or an electrolyte imbalance.

Women who received chemotherapy also had more than $1,200 in additional health-care expenditures related to chemotherapy and more than $17,000 in additional costs for ambulatory care than women who didn't receive chemotherapy.
For women diagnosised with breast cancer Dr. Hassett offers this suggestion:
"Hopefully, women with breast cancer who hear about this study will understand that deciding whether or not to have chemotherapy must be made on an individual basis," Hassett said. "Women should talk with their doctors about both the benefits and risks of chemotherapy. For women with small cancers, the benefits may not outweigh the risks. On the other hand, for women with larger or higher-risk cancers, the benefits usually outweigh the risks."
For more of Dr. Fuhrman's thoughts, check out these previous posts: Re-Examining Chemotherapy for Breast Cancer and Chemo: Not Always the Best Option Continue Reading...

Treating Depression Naturally

From the March 2006 edition of Dr. Fuhrman’s Healthy Times:

Recently, several antidepressant drug manufacturers have been forced to issue new warning labels about clinical worsening and increased suicidal risk in both children and adults who take these drugs. Current regulatory interest is focused on this worsening of symptoms when patients first start taking antidepressant medications, but these drugs have a litany of adverse effects, including aggressiveness, agitation, akathisia (psychomotor restlessness), anxiety, hostility, impulsivity, insomnia, irritability, mania, and panic attacks.

Approximately 1 million people commit suicide each year, worldwide. In the United States, the number of deaths from suicide over the past 20 years exceeds the number of deaths from AIDS. Since more than 90% of the people who commit suicide have mood disorders, suicide is a clear risk in patients with depression (whether treated with medication or not). It is difficult to discern from available research if the suicide rate is measurably higher during the early phase of drug use, but those with depression should be supervised closely.

Warnings on drug labels don’t reduce the risks of drugs. Doctors identify the drug indicated for your condition and write a prescription for it. If you walk into a doctor’s office with a medical problem, you essentially are paying for a doctor to write a prescription. In today’s medical/ insurance environment, most doctors are nothing more than glorified pharmacists. The only option they can offer is prescription medication. When effective nonmedical options are discovered—no matter how heavily reported and documented in the scientific literature—these doctors ignore them. A good example of this is the case of treating rheumatoid arthritis with fasting (a period of time during which you abstain from all foods and ingest only pure water under the supervision of a trained physician) in conjunction with a natural, high-nutrient-dense vegetarian diet. In spite of more and more favorable studies appearing in the scientific literature, the vast majority of doctors won’t even consider this approach. I guess the maxim, “You can’t teach an old dog new tricks,” applies to physicians, too.

With over a million prescriptions for antidepressants being filled each week and annual sales of 11 billion dollars at stake, it is unlikely that a new protocol for depressed people will emerge in America. Money usually dictates direction in the medical/drug/insurance industry. However, the conflict and controversy over the dangers of psychotropic medications used for depression, and the recent cardiac-related deaths from Ritalin prescribed for ADHD, are calling attention to the all-too-cozy relationship between government agencies and the drug industry. The public no longer can trust the validity of drug-related information that comes from even such formerly respected sources as medical journals and universities. These institutions depend increasingly on pharmaceutical dollars (advertising and grant monies), and this has led to numerous instances of inaccurate reports that conceal evidence and promote drug use.

Research and clinical studies are no longer funded or conducted by independent medical centers. Today, funding and research is paid for and commissioned by the pharmacologic companies selling the drugs. The foxes are in charge of the hen house, and you really can’t trust any research conclusions, even when our government approves. From the hawking of cholesterol-lowering drugs to the use of chemotherapeutic agents for cancer, drug trials are set up and interpreted by the drug industry to make the drugs look more safe and beneficial than they are.

Natural therapies are surprisingly effective. Recent advances in non-pharmacologic treatments for depression can help people feel better—and even assist them in making total recovery—without dependence on medications. Researchers doing the studies in this field have been surprised to find that natural therapies can have very high success rates, rivaling those of drugs. Of particular interest is the fact that these non-pharmacologic treatments get results faster than drug treatments. Now is the time for all people with depression to give these safe, natural treatments a try. By combining the most promising facets of these approaches, the likelihood of improvement and recovery is greatly enhanced.

Health Points: Wednesday

Yes, even Bobby Flay can provide inspiration for the vegan chef! His Chinese Chicken Salad is one of my favorite salads of all time: shredded Napa cabbage, sugar snap peas, cilantro, carrots, and peanuts with a zippy red chile peanut dressing. I veganize it by substituting agave for the honey and topping it with grilled tempeh instead of chicken. The flavors sing!
Obese individuals are at increased risk for suffering a heart attack or other "acute coronary syndrome" (ACS), but because they are treated more aggressively than their lean counterparts, their outcomes are actually better, new research suggests.
However, being extremely obese or underweight increases the cardiac mortality risk.
All daily menus should contain a healthy balance of green-leafed vegetables (i.e. chard, collards, lettuces, kale, spinach, etc.), sugary fruits (oranges, melons, mangos, papayas, etc.), and fatty foods (i.e. avocados, olives, nuts, seeds, etc.). Chlorophyll foods build the structure of the body. Sweet fruits fuel the system with glucose. Fats lubricate and oil the body.
  • Believe it or not the AIDS epidemic in the United States is twenty-five years old. The Boston Globe has extensive coverage:
It's been a quarter century since the disease first hit American soil. Take a look at the history of AIDS.
In some ways eating foods in season may seem redundant but at the same time it gives you something to look forward to. As the season gradually changes, the produce changes along with it. Besides, with each influx of a particular veggie you have the opportunity to get really good at using it before moving on to the next veggie. Of course the challenge is to remember all your brilliant ideas from one year to the next.

Healthy Eating, Diet and Fitness Blog Carnival #5

Food Processing Techniques and Obesity

Here’s a concept, processed foods are “toxic” and “addictive.” Sound like something Dr. Fuhrman would say? According to The Scotsman some health experts are becoming more and more leery of manufactured foods. Lyndsay Moss reports:
Professor Robert Lustig, from the University of California, said changes in manufacturing processes were making food "toxic" and "addictive", leading to obesity.

Scotland, along with the rest of the UK, faces a growing health timebomb as more and more youngsters become obese.

Figures show that a third of 12-year-olds in Scotland are overweight and a fifth are obese.

The latest study said food manufacturing processes had created a "toxic environment" that dooms children to being overweight.

Prof Lustig said that the way in which food was now processed, which had changed significantly in the last 30 years, had created an environment in which foods were essentially addictive due to their effect on the hormone insulin.

"In particular, fructose [sugar] - too much - and fibre - not enough - appear to be cornerstones of the obesity epidemic through their effects on insulin," he said.
Dr. Fuhrman has written about the perils of processed foods numerous times. For instance:
Refined Foods Raise Your Cholesterol
All refined sweets are low in nutrients and fiber and are rapidly absorbed. These refined sweets include sugar, honey, corn syrup, molasses and corn sweeteners. They all contain insignificant amounts of nutrients (per calorie) and no fiber. More and more studies offer evidence that the consumption of these sweets and white-flour products are a significant cause of obesity, diabetes, heart disease, and even cancer.1

Beware the High Fructose Corn Syrup
Soft drinks and processed foods are full of high-fructose corn syrup (HFCS). HFCS is not only fattening, but this inexpensive and ultra-concentrated sugar has no resemblance to real food made by nature. It is another experiment thrust upon our unsuspecting children with unknown dangerous consequences. Besides sugar, corn syrup, and chemicals, these drinks often contain caffeine, an addictive stimulant. Children crave more and more as they get older. By adolescence most children have become soft-drink addicts. It is no surprise that six out of the seven most popular soft drinks contain caffeine. Contrast this high level of sugary “liquid candy” with the meager intake of fresh produce by children and teenagers, and it is no surprise that we have an obesity epidemic beyond all expectations.
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Marathon Runners: A Poor Diet Can Slow You Down

Jim Hage of The Washington Post tells the story of marathon runner Casey Smith who, despite some early success, is currently out of racing and on the mend. Why? She found out the hard way that her sudden, dramatic weight-loss wasn’t as healthy as it seemed:
Shortly thereafter, Smith began to lose weight. "This shouldn't be happening," she told herself. But in the world of elite racing, particularly for women, fast times are often a function of body weight, and racers tread a fine line between competition and self-destruction. By the spring, Smith had shed 15 pounds from her 5-foot, 100-pound frame. At the St. Patrick's Day 10K, Smith dropped out of a race for the first time.

"At first, I was worried," said Smith, 27. "But then, I said I'm feeling good, my workouts were good, and I started running pretty well again. It's hard to describe what was happening. Lots of runners watch what they eat."
She decided to do something about it:
Smith began to work with a nutritionist and sought professional assistance. She didn't regain the lost weight, but she realized she had a problem and resolved to adopt "a healthy attitude."

"Eating disorders, that's crazy," she says now. "How does that ever happen? But keeping the weight off becomes a subconscious thing; you don't want to put it back on. It's like an addiction."
The issue of athletes not fueling their body with nutrient-rich longevity-promoting food is nothing new to Followhealthlife. Check out Dr. Fuhrman’s critique of Detroit Pistons star Richard Hamilton’s diet.

Ear Infections: To Tube Or Not To Tube

Jane E. Brody of The New York Times takes a look at the conventional medical practice of surgically implanting tubes in the ears of children with persistent ear infections. This old standby seems to be coming under new scrutiny:
The tubes were intended to remain in the ear for up to 14 months. By then, many children outgrow the problem. After age 3 or 4, Dr. Robert Stenstrom of St. Paul’s Hospital in Vancouver explained, the eustachian tube lengthens and changes position, reducing the risk of middle ear infections and fluid buildup.

Still, after the tubes are removed or fall out on their own, many children need to have them replaced at least once. Each operation involves general anesthesia and the risks it entails.

According to a new long-term study by Dr. Stenstrom and colleagues, when young children were randomly assigned to receive ear tubes or to be treated daily with antibiotics, those with ear tubes suffered greater damage to their eardrums and had, on average, poorer hearing 6 to 10 years after the tubes were removed.

Although the tube design has changed and daily antibiotics are no longer recommended, this controlled clinical trial calls into question whether the benefits of ear tubes outweigh the risks.
In Disease-Proof Your Child Dr. Fuhrman explains feeding children a healthy diet and avoiding dairy products (especially in infancy) is crucial for preventing ear infections:
Babies who drink from a bottle while lying on their backs may get milk and juice into their eustachian tubes, which increases the occurrence of ear infections. Children who are breast-fed for at least a year have been shown to have much fewer infections than those weaned earlier.1
Dr. Fuhrman also condemns continually using antibiotics to remedy ear infections:
Studies also point to the fact that most ear infections early in life are viral, not bacterial.2 The vast majority of ear infections resolve nicely on their own, whether bacterial or viral, without an antibiotic. It is a common practice in this country to treat all ear infections with an antibiotic. Whether bacterial or not, our children get a routine prescription for an antibiotic at every minor illness. This cycle often is repeated many times, which may beget other medical problems in adulthood.
For more on this topic check out an earlier post: Childhood Ear Infections: A Multibillion-Dollar Industry

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Icy Cool Summer Delights

From the May 2006 edition of Dr. Fuhrman’s Healthy Times:

Berry Pecan Spice Sorbet
¼ cup soy milk, plain
1 cup frozen strawberries
1 cup frozen mixed berries
1 cup frozen peaches
1 frozen banana
4 dates, pitted
2 tsp. Dr. Fuhrman’s Spicy Pecan Vinegar
Freeze ripe bananas at least 24 hours before making this delicious sorbet. To freeze bananas, peel and wrap tightly in plastic wrap. Blend all ingredients in a Vita-Mix or other high-powered blender. Serves 4.

Blueberry Fig Sorbet
¼ cup pomegranate juice
10 oz. frozen blueberries
2 dried figs
Blend all ingredients in a Vita-Mix or other high-powered blender. Serves 2.

Mangonut Sorbet
1/8 cup water
¼ tsp. lemon or lime juice
10 oz. frozen mangoes
2 slices dried mango, unsweetened and unsulfured
½ cup shredded coconut, unsweetened
Blend all ingredients in a Vita-Mix or other high-powered blender. Serves 2.

Land of Plenty

It may be hard to believe but according to the AFP there are actually more people who are overweight than starving in the world today. Hard to believe? Lawrence Bartlett explains:
The transition from a starving world to an obese one had happened with dramatic speed, US professor Barry Popkin told the annual conference of the International Association of Agricultural Economists on Monday.

"The reality is that globally far more obesity than undernutrition exists," Popkin said, adding that while hunger was slowly declining, obesity was rapidly spreading.

There are more than a billion overweight people in the world and 800 million who are undernourished, he said at the Gold Coast convention centre near Brisbane. The world population is estimated at about 6.5 billion.
What can be done? Popkin offers some further explanation:
Food prices could be used to manipulate people's diets and tilt them towards healthier options, he suggested.

"For instance, if we charge money for every calorie of soft drink and fruit drink that was consumed, people would consume less of it.

"If we subsidise fruit and vegetable production, people would consume more of it and we would have a healthier diet."

Weighing Food and Trying to Eat Smaller Portions is Futile

From Dr. Fuhrman's book Eat to Live:

It is meaningless to compare foods by weight or portion size. Let me provide and example why this is the case. Take one teaspoon of melted butter, which gets 100 percent of its calories from fat. If I take that teaspoon of butter and mix it in a glass of hot water, I can now say that it is 98 percent-fat-free, by weight. One hundred percent of its calories are still from fat. It didn’t matter how much water or weight was added, did it?

In fact, if a food’s weight were important, it would be easy to lose weight, we would just have to drink more water. The water would trigger the weight receptors in the digestive tract and our appetite would diminish. Unfortunately, this is not the way our body’s appestat—the brain center in the hypothalamus that controls food intake—is controlled. As I’ve explained in the past, bulk calories and nutrient fulfillment, not the weight of the food, turn off our appestat. Since the foods Americans consume are so calorie-rich, we have all been trying to diet by eating small portions of low-nutrient foods. We not only have to suffer hunger but also wind up with perverted cravings because we are nutrient-deficient to boot.

We must consume a certain level of calories daily to feel satisfied. So now I ask you to completely rethink what you consider a typical portion size. To achieve superior health and a permanently thin physique, you should eat large portions of green foods. When considering any green plant food, remember to make the portion size huge by conventional standards. Eating large portions of these super-healthy foods is the key to your success.

Health Points: Monday

The control and eventual eradication of the smallpox virus from the wild is one of the most heralded success stories in all of public health. Indeed, smallpox has played a central role in the history of vaccination. Even prior to Edward Jenner's use of the related cowpox virus to protect against smallpox disease, it was known that inoculation with materials from an infectious smallpox pustule or scab (dubbed "variolation") could protect an individual from death due to smallpox, generally resulting instead in a mild form of the illness. Jenner's observation that milkmaids seemed to be protected from the disease--and his use of material from cowpox pustules instead of smallpox--resulted in the development of the science of vaccination. World-wide use of the smallpox vaccine, along with a mass vaccination campaign led by the World Health Orgainzation, resulted in the end of naturally-occurring smallpox on the planet, with the exception of stores of the virus held in the United States and Russia.
The phase 1 trial, which was designed to test the safety of the new drug, took place in Great Britain. The drug is called TGN1412, and it's a new so-called superagonist monoclonal antibody that directly stimulates immune system T-cells.

T-cells dampen the function of other parts of the immune system in a healthy individual by preventing the body from attacking itself. When this safeguard fails, it can lead to autoimmune diseases that the drug's maker -- TeGenero AG, a German biotech company -- was trying to thwart. Those diseases include rheumatoid arthritis, multiple sclerosis and certain types of leukemia, according to published reports.

Within 90 minutes of receiving a single intravenous dose of the drug, all six volunteers experienced headache, muscle aches, nausea, diarrhea, skin rash and low blood pressure caused by a rapid induction of inflammatory-producing substances called cytokines.

After 12 to 16 hours, all six men were critically ill, with toxic liquid in the lungs, lung injury, kidney failure and blood disorders. After 24 hours, there was severe depletion of both red and white blood cells.

All six patients were transferred to an intensive care unit where they received intensive cardiopulmonary treatment, including dialysis; high-dose Medrol, a corticosteroid used to reduce inflammation; and an anti-interleukin-2 receptor antibody.
I wrote last week about the return of a large quantity of Taco Bell 'Fire' hot sauce packets to a Taco Bell in Marion, Indiana. The event captured the attention of local and then national media. I've been in touch with an acquaintance of those involved and he has now supplied me with a video produced by those involved.

Let me say at the outset that I think the amount of attention this little prank has gotten is out of proportion with its novelty, but since I've got the facts and the video I'll present them here. (The story was picked up by AP; other coverage includes: Washington Post, Consumerist, and Fark.)
• Packed with antioxidants (even more than you'll find in cranberries, red wine and green tea), pomegranates might help prevent the onset of atherosclerosis, a hardening of the arteries that leads to heart disease and stroke.

• Unlike most fruit juices, drinking a commercial juice such as POM Wonderful is more healthful than eating the fruit itself, because 70% of the antioxidants found in the juice are released from the peel when the pomegranate is squeezed.

• A study released by UCLA in June indicates drinking a glass of pomegranate juice daily can help slow the spread of prostate cancer, allowing diagnosed men to live longer.

• Menopausal and post-menopausal symptoms, including hot flashes, might be alleviated by the phytoestrogen found in the pomegranate seed. It's the only plant known to contain estrogen.

• A natural Viagra? Another recent study, which measured the erectile function of rabbits, showed a regular intake of pomegranate juice raises nitric oxide levels and blood supply as seen in those who take Viagra.
"Sunlight may be the best thing for melanoma." says William Campbell Douglass II, M.D. This past month I lost my 89-year-old friend to melanoma-stage 4 cancer. He had decided to fight the battle without the use of either "chemo or radiation." His oncologist agreed with him. He lived this past year with a quality of life unknown by many in his predicament. Charles loved tennis and played as often as he could. He lived happily until the last day of the last week of his life - the week he entered Hospice. Living independently was always his first choice and he managed that very well. Within the last month of his life he was in touch with me on a regular basis and ate a nutrition-based-regimen of high oxidant fruits, vegetables and juices. His exercise involved playing in the morning sun on the tennis court. The melanoma did not appear on the skin exposed to the sun. It was located on his chest - always covered with a shirt. He played the violin, drew pictures and enjoyed a walk to the local supermarket. He took graviola and drank mangosteen juice as well as 100 percent blueberry juice. The good news is that he was never in need of a wheel chair nor did he have to submit to the imprisonment of a nursing home. Laughter and good fellowship were part of his therapy, along with a strong faith and many friends. Fear was not a part of his vocabulary and he lived the life of a "pilot" who knew that there was a real possibility that he would not come out of this alive, but he could do everything possible to make the landing as soft as possible.

Carnival of the Recipes: Default BBQ Edition

In The Head Lights hosts this week's carnival of recipes. Be sure to check out Dr. Fuhrman’s recipes for Green Banana Power Blended Salad and Pecan Maple Salad. *Don't forget, not all recipes in the carnival are Fuhrman-friendly.

Pediatric Grand Rounds: Volume 1, Edition 9

Eating to Live on the Outside: Just Salads

This week Eating to Live on the Outside is taking the next E train through midtown New York City, or more indigenously New Yawk City. Right across from the historic Waldorf Astoria Hotel is this week’s dinning destination Just Salads, a bountiful harvest in the middle of the concrete jungle.

With a name like “Just Salads” you’re correct to assume the menu is veggie-based (uh, duh!), salad is the absolute cornerstone of this restaurant, a meat-lovers nightmare! Healthy options abound, you’ve got lots to choose from and only a few items that might give you pause. Let’s take a look.

The left side of the menu lists the “Chef Designed Salads & Salad Wraps,” to be honest all these dishes have likable characteristics. The recurring challenge is whether or not to use salad dressing. Personally I wouldn’t get too hung up on this, I’d just order it on the side and dispense it in small increments.

So let’s see, which salads might I order, well for starters I like the Just Salad Signature. It comes with baby spinach, apples, bacon, red onions, walnuts, and shredded cheddar cheese. Clearly I’m not keeping the bacon or the cheese; I know what you’re thinking, “Why bother ordering this one?” I’m lured by the combination of red onion, walnut, and apple.

The Immunity Bowl looks cool too. It’s made with Mesclun, wild salmon, diced roasted butternut squash, and pomegranate seeds. Actually this one sounds really tasty. I’m digging the pomegranate seeds (we all know how healthy pomegranates are) and the butternut squash, not to mention the salmon. If I were to stick with the salmon I’d make sure I didn’t eat fish again for a while. Even though salmon isn’t overly contaminated, I’d rather be safe than sorry.

Fans of Eating to Live on the Outside know about my fetishistic relationship with avocado. So naturally I’m down with The California. This left coast creation comes with iceberg lettuce, grilled chicken, avocado, egg whites, cherry tomatoes, and sliced almonds. The flavor combo of avocado, tomato, and almond sounds very mouthwatering, but I’m not really keen on both grilled chicken and egg whites. I’ll make a concession for one meat, but not two, so I’m dropping the grilled chicken and keeping the egg whites. Still sounds pretty tasty if you ask me.

The Far East is also tempting my taste buds, this is some salad, you’ve got iceberg lettuce, Chinese cabbage, shrimp, carrots, edamame, Chinese noodles, and mandarin oranges. This is the first time I’ve ever seen edamame beans on a menu. This alone makes it worthy of ordering, although I’m giving the shrimp the heave-ho, shrimp has contamination issues. Oh, and I’m sure the Chinese noodles are made with refined flour, but it’s a concession I’m willing to make.

I could go on for hours about all these wonderful salads, but there’s another fantastic element to the menu I’d like to address. YOU CAN MAKE YOUR OWN CUSTOM SALAD! If you’re feeling stubborn and don’t want to deviate from Eat to Live at all, well, this might be your best option. With all the choices on this menu you can have a field day creating your very own meal. For the base lettuce you can choose mesclun, an arugula-mesclun mix, baby spinach, iceberg, or Romaine lettuce. And on top of that you can pile up things like asparagus, beets, chickpeas, golden raisins, my favorite avocado, shallots, lentils, broccoli, corn, string beans, and even tofu! Not to shabby, right? The bottom line, this is a fantastic place for health conscious dining, hands down.

In my opinion the only real negative is that Just Salads is only in Manhattan. Sadly they’re not a national restaurant chain, they’ve only one location. But for out of state Eat to Livers, next time you’re visiting the big apple you might want to pencil in a stop.

And as always we want your feedback! Tell us what you might have done differently or what you agree with. Check out Just Salad's menu and let us know how you Eat to Live on the Outside? Leave a comment or email us at

The Meat-Disease Connection

Dr. Fuhrman’s position on the consumption of animal products is pretty clear, meat and diary dairy products leads to disease like heart disease and cancer. Even “healthy” choices like fish and chicken put you at risk. Take a look at this section from Eat to Live:
There is a relationship between animal protein and heart disease. For example, plasma apolioprotein B is positively associated with animal-protein intake and inversely associated (lowered) with vegetable-protein intake (e.g., legumes and greens). Apolioprotein B levels correlate strongly with coronary heart disease.1 Unknown to many is that animal proteins have a significant effect on raising cholesterol levels as well, while plant protein lowers it.2

Scientific studies provide evidence that many animal protein’s effect on blood cholesterol may be significant. This is one of the reasons those switching to a low fat-diet do no experience the cholesterol lowering they expect unless they also remove the low-fat animal products as well. Surprising to most people is that yes, even low-fat dairy and skinless white-meat chicken raise cholesterol. I see this regularly in my practice. Many individuals do not see the dramatic drop in cholesterol levels unless they go all the way by cutting all animal proteins from their diet.
According to Dr. Fuhrman white meats are no savior either:
Red met is not the only problem. The consumption of chicken and fish is also linked to colon cancer. A large recent study examined the eating habits of 32,000 adults for six years and then watched the incidence of cancer for these subjects over the next six years. Those who avoided red meat but at white meat regularly had a more than 300 percent increase in colon cancer incidence.3 The same study showed that eating beans, peas, or lentils, at least twice a week was associated with a 50 percent lower risk than never eating these foods.

Chicken has about the same amount of cholesterol as beef, and the production of those potent cancer-causing compounds called heterocyclic amines (HCAs) are even more concentrated in grilled chicken than in beef.4 Another recent study from New Zealand that investigated heterocyclic amines in meat, fish, and chicken found the greatest contributor of HCAs to cancer risk was chicken.5 Likewise, studies indicated that chicken is almost as dangerous as red meat for the heart. Regarding cholesterol, there is no advantage to eating lean white instead of lean red meat.6
The correlation between disease and consumption of animal products seems very clear. Even newer research warns of heighten stomach cancer risk associated with eating processed meats, like sausage, smoked ham, and bacon. Reuters reports:
A review of 15 studies showed the risk of developing stomach cancer rose by 15 to 38 percent if consumption of processed meats increased by 30 grams (1 ounce) per day, the Karolinska Institute said in a statement.
These foods possess cancer-causing additives outside of meat’s normal cancer-causing agents:
The institute said processed meats were often salted or smoked, or had nitrates added to them, in order to extend their shelf-life which could be connected to the increased risk of stomach cancer, the fourth most common type of cancer.
If this information spooked you, you might want to consider Dr. Fuhrman’s advice, “The best bet for overall health is significantly limit or eliminated all types of meat—red and white.”

Continue Reading...

Health Points: Friday

"It's a whole new way of thinking in the Alzheimer's field," said Dr. Andrew Dillin, a biologist at California's Salk Institute for Biological Studies who led the new research.

The discovery, published Thursday by the journal Science, was made in a tiny roundworm called C. elegans.

What do worms have to do with people? They're commonly used in age-related genetics research, and the new work involves a collection of genes that people harbor, too.
Pilates is one of the best ways to strengthen your body and relax your mind. And, it is perfect for pregnant women. The gentle exercise program helps to prepare your body for childbirth by strengthening the pelvic floor muscles and core abdominal muscles, which support the uterus and baby. Pilates also improves posture and tones muscles, helping you build a strong body that can recover its shape and tone faster after pregnancy.
The 20-foot tree stands half naked, much of the bark stripped from its trunk. It has only months to live.

"It doesn't know it's dead," said U.S. Forest Service botanist David Taylor, pointing to the healthy leaves overhead.

This slippery elm has fallen victim to thieves who tore off its bark for profit in the lucrative and burgeoning herbal-remedy market.
Evidently, whether or not you think the drug is worth taking depends on whether you're a glass-half-empty or glass-half-full kind of person. But don't worry, my profession will take the choice away from you by making incorporating it into a guideline and thus making it standard of care, and thus an issue of "quality." And it will only cost you (or your insurance company, or the government) about a hundred dollars a month.
"Regretfully, there is also a perception that if a black woman is thin, she might have HIV/AIDS or that her husband can't afford to feed her well," van der Merwe said in a statement.

South Africa has one of the world's worst HIV/AIDS caseloads, with an estimated 5 million of its 45 million people infected with the virus. It also has one of the world's highest rates of violent crime.

Studies show that South Africa has weight problems across all race groups, with half of women and one third of men overweight. Those levels are just 20 percent lower than in the United States, regarded by many as the world's fattest country.

The Fish Debate Rages On

If you keep up with the headlines regarding mercury contamination in fish you’ll soon realize there are a few different schools of thought; totally avoid fish, the benefits of seafood outweigh the risks, or downplay/disregard mercury contamination all together. You can find all three positions in a recent article written by Sally Squires of The Washington Post:
Some health experts worry there's enough conflicting advice to make the public avoid fish altogether.

"It's a shame that people are running away from seafood at a time when it gives so many benefits," notes William Lands, a retired National Institutes of Health researcher who has studied the healthy fats found in fish.

That could be a big mistake. The benefits of eating seafood "are likely to be at least 100-fold greater than the estimates of harm, which may not exist at all," according to Walter Willett, professor of nutrition at the Harvard School of Public Health. He notes that "the kinds of levels of contaminants that are being talked about are not a reason for people to reduce their fish intake."
Some call limiting fish consumption unfortunate:
Whether fish is farm-raised or wild, "it would be unfortunate if people cut their consumption," Willett says. Neither the mercury concern nor the PCB contamination levels are "enough for people to reduce their fish intake."

Also lost in much reporting is the fact that any potential problems of mercury contamination appear to be limited to children and to women of childbearing age.

"Other adults should not be concerned about mercury at all," notes Joshua Cohen, author of a recent analysis of mercury exposure conducted for the Harvard School of Public Health's Center of Risk Analysis.
The worry about abandoning or strictly limiting seafood intake stems from concern over people not getting enough Omega-3:
Omega-3s are so crucial for brain and nervous system development "that limiting fish consumption during pregnancy may cause the very harms that everyone involved has been working to prevent," says Nicholas Ralston, who studies mercury at the University of North Dakota's Energy & Environmental Research Center.
Whether or not you believe in mercury contamination or you feel that eating fish does more good than harm, I still ask this question. Since mercury contamination is a concern and Omega-3s are so vital, why don’t news reports inform people of alternative sources of Omega-3, instead of harping on the risk-reward dilemma of eating or not eating fish?

Dr. Fuhrman will be the first to tell you Omega-3s are an important part of a healthy diet, but fish isn’t the only place you can get them. In Eat to Live and in his store you’ll find some mercury-free options:
Add A Few Grams of Omega-3 To Your Diet
  • Flaxseed, 1 tablespoon = 1.7 grams
  • Flax oil, 1 teaspoon = 2.2 grams
  • Walnuts, English (12 walnut halves), 4 tablespoons = 2 grams
  • Soybeans (green, frozen, or raw), 1 1/2 cup = 2 grams
  • Tofu, 1 1/2 cup = 2 grams

Chubby Cheeks

Don’t be surprised if infant gyms starting popping up across the country because according to a new study children under the age of six are more likely to be overweight than they were two decades ago. Melissa Trujillo of the Associated Press reports:
"This just adds more weight to the growing body of evidence that there's an epidemic of obesity in the United States," said Dr. Louis Aronne, director of the Obesity Center at New York-Presbyterian Hospital/Weill Cornell Medical Center, who was not involved with the study. "Good habits need to begin at the very beginning of life."

The study's authors looked at medical records of more than 120,000 children who visited doctors from 1980 through 2001. All were enrolled in a health maintenance organization that used an electronic medical record system and most came from middle-class families.

The study found that over the 22-year period, the prevalence of overweight children increased from 6.3 percent to 10 percent, while the rate of risk for being overweight increased from 11.1 percent to 14.4 percent.

In infants under 6 months — a group Gillman said has seldom been included in weight studies — the prevalence of being overweight increased from 3.4 percent to 5.9 percent during the same period, a jump of more than 73 percent.
Trujillo explains for some having an overweight child can be quite a wake up call:
Sara Keng, 29, a mother of three from Woonsocket, R.I., said she wasn't surprised by the study's results. She blamed the increase of overweight children on "super-sized" foods and on harried parents who rely on fast foods to feed their families.

Keng said she got a wake-up call when her oldest son, now 4, became overweight when he was a toddler, forcing her and her husband to change the family's eating habits.
And there you have an important part of improving children’s eating habits. According to Dr. Fuhrman eating healthier is a commitment the whole family has to make. Consider this excerpt from Disease-Proof Your Child:
The major cause of this recent phenomenon of obesity is the availability and consumption of high-caloric, low-nutrient foods and the decreased consumption of high-nutrient foods. When families finally realize that the consumption of vegetables, beans, and fruits is the essential foundation of an adequate diet, we will rarely see an obese child. It is literally impossible to become obese when consuming a diet that predominates in healthful, natural food.
For more pointers on getting children to eat better, check out this podcast: Dr. Fuhrman on Getting Children to Eat Well

Dr. Fuhrman's Anti-ADHD Plan

From Dr. Fuhrman's book Disease-Proof Your Child:

Nutritional excellence combined with classroom and behavioral modification for rewarding positive behavior is a promising approach for treating ADHD. Often family therapy is necessary as well to address behavioral, emotional, and self-esteem issues. Combined with a vegetable-based, high nutrient diet, great results are the norm, not the exception. The essential features of my dietary approach for ADHD are as follows:
  • A high-nutrient, vegetable-nut-fruit-based diet
  • One tablespoon of ground flax seeds daily, easily added to oatmeal, shakes, and desserts
  • At least one ounce of raw walnuts daily, with the addition of other raw nuts
  • DHA supplement of 100-600 mg daily
  • No processed foods, no dairy fat, no trans fat
  • Little or no oils; essential fats are supplied from raw nuts and seeds and DHA supplementation
  • Some children also must avoid gluten (from wheat products) and/or casein (from dairy products), as they appear to be bothered by these frequently difficult-to-handle dietary proteins
Flax seeds and walnuts are rich sources of beneficial but hard-to-find short-chain omega-3 fats, plus they are rich in lignans, minerals, and vitamins.

Until recently, the primary source of DHA dietary supplements was fish oil. However, new products are available that contain DHA from algae, the fish’s original source. Unlike fish oils, the algae-derived DHA, grown in the laboratory, is free of chemical pollutants and toxins that may be present in some fish oil-based brands. I recommended favorable DHA products that are designed for purity and are suitable for children. Neuromins is a common (non-fish-derived) brand of DHA sold in most health food stores, and I also have designed and manufactured an all-plant-derived DHA supplement, available on my and in my office.

To feed DHA-rich oil to a child is not difficult; just slice open the capsule with a serrated knife and mash it into a banana or mix it in orange juice or in morning oatmeal to disguise the taste. The dose may vary from 100 to 600 mg daily depending on the age and condition of the child. A child over the age of six with ADHD can be started on the higher dose for the first six months, and then the dose can be decreased to 400 mg daily for the next six months. I generally recommend supplementation with 100 mg a day for seven and older. However, this dose should be doubled for those with ADHD until the symptoms resolve.

Many families who have adopted my diet of nutritional excellence, combined with judicious use of nutritional supplements, report that they begin to see improvement in as little as three months. Keep in mind, this nutritional approach to ADHD does not magically make the problem disappear overnight; it could take six months to observe a significant change in behavior. The chief factor that indicates a successful outcome is the entire family’s willingness and desire to adopt a new healthy eating style for the benefit of all members. The child with the ADHD problem is never singled out as the only one required to eat healthy. In fact, I encourage the children to take responsibility in helping the parents to eat healthy, too. This prescription calls for nutritional excellence for the entire family. When families choose to work as a unit to improve the child’s emotional environment and nutrition simultaneously, it is rare that psychostimulant medications are necessary.

What's Happening On

Remember Followhealthlife isn’t the only place to find out what’s new in the world of Dr. Fuhrman. is loaded with informational links, special announcements, upcoming events, and more! Take a look:

Not Your Usual Salads

From Dr. Fuhrman’s book Disease-Proof Your Child:

Green Banana Power Blended Salad
2-3 ounces washed baby spinach
3-4 ounces washed romaine lettuce
1 banana
½ avocado
5 medjool dates
1 tablespoon black fig vinegar (optional)
Blend well into a smooth pudding-like consistency in the food processor, Vita-Mix, or a powerful blender by shoving the lettuce down into the blades with a cucumber or carrot used as a plunging tool. Blending raw greens until smooth greatly increase the absorption of nutrients from out digestive tract, delivering a powerful nutrient punch. Serves 2.

Pecan Maple Salad
½ cup chopped pecans
½ cup regular (original) soy milk
1 ½ teaspoons cinnamon
2 medjool dates
2 tablespoons of pure maple syrup
2 tablespoons spicy pecan vinegar (optional)
Mix in blender half the chopped pecans with the other ingredients. Then when creamy take out of the blender and add the rest of the pecans so the dressing remains lumpy, with some crunch. Pour over baby romaine lettuce or spinach for that soft but crunchy salad. It is also good with chunks of pear mixed in. Serves 4-6.

Saturated Fat vs. Polyunsaturated Fat

If you’ve read Eat to Live you know Dr. Fuhrman’s position on saturated fat: avoid it. Especially since it leads to heart disease and cancer:
Some naturally occurring fats are called saturated fats because all the carbon are single bonds. These fats are solid at room temperature and are generally recognized as a significant cause of both heart disease and cancer. Saturated fats are found mainly in meat, fowl, eggs, and dairy. Coconut and palm oil are largely saturated and are also not desirable. The foods with the most saturated fat are butter, cream, and cheese.
Another fat Dr. Fuhrman talks about in Eat to Live is polyunsaturated fat, found in many vegetable oils:
These fatty acids have more than double bond in their chain. These fats include corn oil, soybean oil, safflower oil, and sunflower oil. They are soft at room temperature. These fats promote the growth of cancer in lab animals more than olive oil does.
According to the Associated Press a recent study examined the differing effects of consuming polyunsaturated fat and saturated fat. Even though both aren’t exactly health promoting, polyunsaturated fat does appear to be less harmful on the body. Joe Milicia reports:
Saturated fat has long been linked to the buildup of plaque that can lead to heart attacks and strokes. HDL, the "good" cholesterol, protects arteries from the inflammation that leads to artery-clogging plaques. And plaque hurts the ability of arteries to expand to carry blood to tissues and organs.
The researchers, led by Dr. Stephen Nicholls, a cardiologist now at the Cleveland Clinic, found that three hours after eating the saturated-fat cake and shake, the lining of the arteries was hindered from expanding to increase blood flow. And after six hours, the anti-inflammatory qualities of the good cholesterol were reduced.

But the polyunsaturated meal seemed to improve those anti-inflammatory qualities. Also, fewer inflammatory agents were found in the arteries than before the meal.
If you had to choose between the two Dr. Fuhrman would probably advise passing on both. What kind of fats does he recommend? One favorite is DHA:
DHA is a long-chain Omega-3 fat that is made by the body, but it can also be found in fish, such as salmon and sardines. DHA is used in the production of anti-inflammatory mediators that inhibit abnormal immune function and prevents excessive blood clotting. DHA is not considered an essential, because the body can manufacture sufficient amounts if adequate short-chain omega-3 fats are consumed (flax, walnuts, soybeans, leafy green vegetables). However, because of genetic differences in the enzyme activity and because of excess omega-6 fats, many people who do not consume fish regularly are deficient in this important fat.

Health Points: Wednesday

An extra can of soda a day can pile on 15 pounds in a single year, and the "weight of evidence" strongly suggests that this sort of increased consumption is a key reason that more people have gained weight, the researchers say.

"We tried to look at the big picture rather than individual studies," and it clearly justifies public health efforts to limit sugar-sweetened beverages, said Dr. Frank Hu, who led the report published Tuesday in the American Journal of Clinical Nutrition.
Patients must be able to trust their surgeon. Lest you trust your surgeon completely, you should not allow her/him to approach you with a scalpel. That has been my personal policy, though I concede that I have never required any surgery yet. Patients meet me, talk to me, discuss medical issues with me, and I formulate a plan that sometimes involves surgery. And when the patients agree, there are brief moments when I am amazed that they will trust me to operate on them. Don't get me wrong, I don't doubt my abilities (I even admit to being secretly quite proud of my skills), but I find this trust almost overwhelming.
Exercise regularly, eat fruits and vegetables, control your blood pressure and lower your cholesterol. It may sound like a prescription for avoiding heart disease, but this checklist also serves as a guide for preventing Alzheimer's. According to a new study out of Sweden, people can gauge their risk for the brain-wasting condition by their lifestyle habits in middle age.
  • If you’ve ever been interested in a pet parasite read this Jewish fishworm story. Larry Zaroff of The New York Times explains:
Enter Dr. Earl Lipman, a close friend of Bob’s and an outstanding internist and diagnostician, who identified the culprit over the phone.

Earl asked, “Does Rita make her own gefilte fish?”


“Does she ever taste the raw fish before adding salt?” Earl continued.


“She most likely has a fish tapeworm.”

The fish tapeworm — a beast, stubborn as a dog with a beef bone — is reluctant to move, tightly gripping the wall of the small intestine with its two suction cups. The worm requires a powerful purging medicine to persuade it to leave its cozy cave and exit the gut into the light.

Can An Omnivorous Diet Be Safe For Children?

From Dr. Fuhrman’s book Disease-Proof Your Child:

Clearly the omnivorous diet most children consume today is particularly dangerous to their future health. They eat a diet that receives most of its calories from flour, cheese, oil, and sugar, with negligible fruit and vegetables.

Many American children develop autoimmune illnesses as young adults before heart disease and cancer strike at a later age. Diseases of nutritional ignorance flourish, but they have not been connected to their cause—childhood diets—until now. The amount of animal products consumed and the type of animal products consumed by people including children is a major contributor to the health tragedies that occur later in life. An omnivorous diet with the typical consumption of dairy or meat at every meal is simply foolish.

High dairy fat and animal food consumption in childhood assures unnaturally high levels of hormone promoters that raise our children’s blood level of estrogen and testosterone, induce an earlier maturity, and initiate changes that promote adult cancers. One could make an omnivorous diet safer if dairy fat were removed, if one avoided the potential pollutants in fish, if processed food were significantly limited, and if an abundance of produce were consumed.

If you choose a limited amount of animal products to be included in your family’s diet, I favor eggs over fish or dairy, because of the potential for transmission of chemicals, mercury, and PCBs in the fish and dairy. Eggs, because they are virtually pollution-free, would be favored choice over other animal products to add to an otherwise vegan diet.

Therefore, I encourage consumption of a carefully planned vegetarian diet or a carefully planned diet that includes a very small amount of animal products, perhaps 10 percent of total calories or less, rather than the 40 to 60 percent that children eat today. An animal-product-rich-omnivorous diet cannot be called healthful.

If one is to utilize animal products in their family’s diet they should only choose low-fat or nonfat varieties of dairy products, if they are included in the diet at all. I recommend substituting nuts, seeds, and avocados as the major sources of fat in the diet, instead of dairy fat, oils, and meat.

Fruits, vegetables, avocados, nuts, seeds, beans/legumes, and whole grains are the optimal foods for children. Here are some of the long-term of plant-based diets:
  • Vegetarian diets prevent and reduce high blood pressure.1
  • Cholesterol levels are much lower in vegetarians.2
  • Cancer rates are much lower in vegetarians.3
  • Vegetarians are leaner and have less obesity in adulthood.4
  • Plant-based diets encourage a later menarche, which has been shown to be associated with reduced risk of prostate and breast cancer.5
Both omnivorous and vegetarian diets can be made healthful or harmful, depending on food choices, wise supplementation, and nutritional sophistication. Inclusion of high-nutrient produce, including nuts, seeds, fruits, vegetables, and beans are an essential part of every healthy diet.
Continue Reading...

Calories: More Than Meets The Eye

Charles Stuart Platkin of The Seattle Times examines the claim many distressed dieters make, “I hardly eat anything, but I can’t lose weight!” Is there any truth in this? Dr. Fuhrman would likely contend if you’ve reached this impasse you’re probably eating the wrong foods and following a poorly constructed diet plan, but let’s see what Platkin turned up:
It's been reported in the New England Journal of Medicine that people attempting to lose weight tend to underestimate the amount they eat by as much as 47 percent and to overestimate their physical activity by as much as 51 percent. When scientists at the USDA's Beltsville Human Nutrition Research Center in Maryland asked 98 men and women how much they ate in a 24-hour period, they found that 6 out of 7 women underreported by an average of 621 calories, and 6 out of 10 men underreported by an average of 581 calories.

When the American Cancer Institute did a study asking Americans to determine the portion sizes of eight specific foods, only 1 percent got them all right. Sixty-one percent couldn't get more than four correct.
So, clearly many dieters have good intentions, but limited or poor knowledge of nutrition (specifically that of certain foods) sabotages their weight-loss goals. Imagine if people knew better! Consider this excerpt from Dr. Fuhrman’s book Eat to Live:
Green vegetables are so incredibly low in calories and rich in nutrients and fiber that the more you eat of them, the more weight you will lose. One of my secrets of nutritional excellence and superior healing is the one pound-one pound rule. That is, try to eat at least one pound of raw green vegetables a day and one pound of cooked/steamed or frozen green vegetables a day as well. One pound raw and one pound cooked—keep this goal in mind as you design and eat every meal. This may be too ambitious a goal for some of us to reach, but by working toward it, you will ensure the dietary balance and results you want. The more greens you eat, the more weight you will lose. The high volume of greens not only will be your secret to a thin waistline but will simultaneously protect you against life threatening illnesses.
This previous post has more: Foods That Make You Thin

In order to test caloric misconception Platkin pits a number of popular snack foods against each other. For example, did you know a Pringles potato chip actually has more calories than a McDonalds French fry? It’s true! Check it out:
One Pringles potato chip vs. one McDonald's french fry

Believe it or not, one french fry has only five calories, while a single Pringle is double at 10 calories.

One bite-size cube of cheddar cheese vs. one Famous Amos Chocolate Chip Cookie

Clearly the cheese is the better choice nutritionally, but cheese is not a health food you can consume without guilt — one bite-size (1/2") cube has 55 calories, whereas the cookie has only 37.5. Whenever possible, go with low-fat cheese. A great one is Cabot's Vermont 50% Light Cheddar — 35 calories per 1/2" cube.

One Fritos Original Corn Chip vs. one cashew nut

Here again, the cashew has health benefits that far outweigh those of the nutritionally bland corn chip; however, cashews have 8.5 calories per nut, whereas Fritos have five per chip. So just because nuts are healthful doesn't give you carte blanche to overindulge — you're supposed to eat nuts in place of something else in your diet that's high in calories and nutritionally inferior, not simply add them.

Packing A Lunch For School

From Dr. Fuhrman’s book Disease-Proof Your Child:

It is important for children to avoid the typical school lunch of luncheon meats and cheese. Typical school lunches are greasy, salty, and of poor nutritional quality. Lots of the great-tasting, healthful recipes in this chapter include soups, puddings, and salads, so make sure you have a small container with a tight lid that your child can open and bring back home in his or her knapsack or book bag daily. Kids like soup cold, even when not a school, so you don’t have to worry about rewarming it. If you child doesn’t bring home the containers you may want to buy some small disposable plastic ones.

Some children are happy to eat healthfully, but when it comes to school lunch they don’t want to look different from the other kids. Packing fresh fruit and a healthy bread with some nut butter and unsweetened fruit spread can be a quick option. My children love raw cashew nut butter. If using peanut butter, purchase a brand without salt and other additives. My daughters also like to take peeled orange or apple slices with their lunch. We cut the apple into four sections around the core, most of the way through, keeping the apple intact, and then wrap it in silver foil. This way it stays fresh, without discoloration, and they can easily separate it into slices.

Whole-wheat pita pockets are a great option for a bag lunch. Any of your child’s favorite healthy salad dressings can be used to line the pita, which is then stuffed with a slice of tomato and salad. You can fill them with almost anything, including dinner leftovers, bean and mushroom burgers, salad, avocado hummus, rice, potato salad, or fruit. Many of the recipes below can be used as is or stuffed into a while-wheat pita and wrapped in foil. My kids love avocado, tomato, and shredded lettuce with the Hot Russian Dressing (recipe below) stuffed into pita. If making pitas or sandwiches with sprouts and tomatoes, make a great healthy spread by mashing avocado with some mustard. Always pack some fruit with their lunch—add some cut-up pineapple, a peeled orange, a banana, or any fruit in season.
  • Hot Russian Dressing
1 small (4-ounce) can tomato paste
4 tablespoons raw almond butter
¼ teaspoon chili powder
¼ cup soy milk
3 tablespoons ketchup
Blend all ingredients together. Works well as a sauce for steamed leafy greens; as a condiment spread for lettuce, tomato, and avocado pita pocket sandwiches; and as a salad dressing. Serves 4-6.

Health Points: Monday

"These companies are playing with the lives of millions and we can't ignore such warnings any more," said Vijay Kumar Malhotra of the main opposition Bharatiya Janata Party which later staged a walkout over the issue.

"The time has now come to ban both Pepsi and Coke," he said.
Ever wonder what would happen to humans and our legacy if the earth were completely destroyed by a man-made disaster or natural calamity? The Alliance to Rescue Civilization (ARC) has a plan to create a back-up on the moon of all recordable aspects of human civilization, including DNA samples.
Great apes -- chimpanzees, orangutans and gorillas -- consistently outperform monkeys and lemurs on a variety of intelligence tests, which proves they're the smartest of nonhuman primates, say researchers who reviewed hundreds of studies.

The findings may help scientists better understand the link between intelligence and human evolution.
The purpose of chickens that glow, is that scientists can track antibody-based therapies that might prove valuable in treating human cancers.

UC Davis Cancer Center Dr. Joseph Tuscano explains that, "One of the problems with modern drugs is that they're not very specific. Even aspirin is not very specific. Antibodies, on the other hand are highly, highly specific meaning that, like an archer's arrow, they can effectively target a disease. Antibody-based therapies are one of the biggest advances in cancer treatment in the last 40 years."

Eating to Live on the Outside: Ground Round

By now it’s a familiar story, you’re out having a good time with friends and someone suggests grabbing a bite to eat. Now you’re an Eat to Liver, but your buddies aren’t, so chances are healthy food isn’t on the agenda. Yup, you suddenly find yourself on a one-way train to deep-fried-double-battered-triple-cheese-extra-bacon hell. What do you do?

Instead of fisticuffs try rolling with the punches, at least that’s what I do. I’m down with Eat to Live, but I also live in the real world and occasionally that requires some deviations from Eat to Live, or concessions as I all call them. Hey I’m not proud of them, I do my best cushion the blow, but unfortunately the mainstream restaurant world isn’t exactly Eat to Live friendly. So usually I just try to make the best out of an otherwise crumby situation.

And that’s my goal. Find healthy menu selections from popular restaurants, such as Sizzler, Chipotle, California Pizza Kitchen, and Bennigan’s. Sometimes its easy, sometimes it’s hard, but if you really look, there’s bound to be something healthy on almost any menu. Hopefully this holds true for this week’s contestant the Ground Round.

It doesn’t take long to realize that the Ground Round is a meat-centric dining establishment. In fact even many of the “salads” are piled high with animal products, but let’s take a look anyway. My first choice would be the House Salad, but I’m not really sure what’s in it (the ingredients aren’t listed on the menu, only a little photo), if I had to guess it looks pretty standard: lettuce, tomato, onions, etc. Although I do see some croutons, I’d ditch those and limit the oily dressing. The Shrimp & Artichoke Salad also looks pretty tasty, but according to shrimp has some contamination issues, so I’d probably omit it from the salad. Oh, the basic Caesar Salad looks okay too.

The Ground Round also has a couple of sandwich wraps that I’d feel comfortable ordering. I really like the Roasted Vegetable Wrap (given the amount of meat on this menu the word vegetable is a godsend in itself), its ingredients include roasted red peppers, zucchini, summer squash, mushrooms, spinach, tomatoes, caramelized onions, and sun-dried tomato pesto mayonnaise. Sounds pretty interesting right? Other than the flour tortilla the only thing that really gives me pause is the mayonnaise, but I really like sun-dried tomatoes and pesto, so I would be willing to make this concession and keep it. What do you think? Another option to consider (if you’re in the mood for animal) is the Turkey Club Wrap. It’s not a very complicated dish, it’s made with turkey, bacon, lettuce, tomato, and cholesterol-free mayonnaise. Now, I have no problem with the turkey so I’m staying with it, but the bacon is history, and “cholesterol-free mayonnaise” is not enticing enough for me to consider, so adios to it too! Since both these wraps come with French fries I’d ask the wait staff if they have a healthier side available or just skip the side altogether.

The last thing to intrigue my taste buds is the Orange Grilled Salmon. Worried about the fish? Remember according to Dr. Fuhrman salmon is one of the better sea fares you can eat. So breathe a sigh of relief! This dish includes fresh stir-fried Asian vegetables, rice pilaf, and garlic bread sticks. I’m okay with everything, but the garlic bread sticks, don’t get me wrong I love garlic, but the bread is probably made with white flour and since I’ll be eating the rice pilaf I feel compelled to ditch something. All the seafood on the menu comes served with a variety of sides including broccoli or a vegetable of the day. Hey maybe you can ask the wait staff if you can make a main dish out of these healthy sides. That would be a great solution to this meaty Ground Round debacle.

Oh, and don’t forget, we want your feedback! Tell us what you might have done differently or what you agree with. Check out the Ground Round’s menu and let us know how you Eat to Live on the Outside? Leave a comment or email us at

Heart Disease Starts Young, Too

From Dr. Fuhrman's book Onlyourhealth Your Child:

There is considerable evidence that the lipoprotein abnormalities (high LDL and low HDL) that are linked to heart attack deaths in adulthood begin to develop in early childhood and that higher cholesterol levels eventually get “set” by early food habits.1 What we eat during our childhood affects our lifetime cholesterol levels. For many, changing the diet to a plant-based, low-saturated-fat diet in later life does not result in the favorable cholesterol levels that would have been seen if the dietary improvements were started much earlier in life.

As a result of the heart-unfriendly diet, blood vessel damage begins early. Not only does the development of coronary atherosclerosis develop in childhood, but earlier development of atherosclerosis and higher serum cholesterol levels in childhood result in a significantly higher risk of premature sudden death relatively early in life. Sometimes the effects of childhood dietary abuses can be seen relatively early, with premature death or a heart attack at a young age.

When we study people who died young of coronary artery disease, we find that the highest risk of an earlier death occurs in those who were above average weight in childhood.2 Findings from the famous Bogalusa Heart Study show that a high saturated fat intake early in life is strongly predictive of later heart disease burden and the higher blood pressure in childhood and adolescence is powerfully predictive of cardiovascular death in adulthood.3

A low-fiber, high-saturated-fat diet with lots of animal products, dairy fat, white flour, and sugar creates a heart attack-prone person with high cholesterol levels. The anti-cancer lifestyle, a healthy diet style for the entire family, started early in life, will have the added benefit of making it easier for children to become heart attack-proof. A diet high in plant fiber shows a protective effect against developing high cholesterol, obesity, and elevated insulin levels. Eating more of the natural high-fiber plant food in childhood has a powerful protective effect on preventing later-life heart problems, even for those a strong family history of heart disease.4 For those whose family genetically predisposes them to heart disease, early-life dietary excellence can make the difference between a long life free of heart disease and a heart attack in one’s forties or fifties.

The new recommendations developed by the American Heart Association’s Council on Cardiovascular Disease in the Young acknowledge that heart disease starts early in life and that the eating habits and food preferences that are continued into adulthood are more difficult to change. They advise the entire family to limit salt and saturated fat. This is an important message for our society to understand. Heart disease may be preventable and reversible with nutritional excellence in adulthood, but in most cases, people do too little too late and suffer the tragic consequences—40 percent of the American population is stilly dying of heart disease.

Heart disease as a pediatric disease best treated by physicians with the ability to intercede during childhood is an issue that has been discussed by researchers in this field for almost twenty years. At a 1986 heart disease symposium, Roger Williams, M.D., the director of Cardiovascular Genetic Research and professor of medicine at the University of Utah School of Medicine, explained that the best way to prevent heart disease in genetically prone patients is to intervene in childhood. He reported, when looking at those genetically predisposed to heart disease, that the only way to strongly protect against a sudden heart attack death at a comparatively young age is to intervene in their youth.5 He also said that telling patients and their families to “watch fat” is sufficient.

Scientific literature has continued to strongly support the view that coronary artery disease leading to heart attacks is an avoidable event, even for those with a strong family history. It is the high nutritional quality of the diet, with more fruits, vegetables, beans, and healthy fats from raw nuts and seeds that offers the type of protection that is really effective.
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Health Points: Friday

More than three-quarters of obese Americans say they have healthy eating habits, according to a survey of more than 11,000 people.

About 40 percent of obese people also said they do "vigorous" exercise at least three times a week, the telephone survey found.

"There is, perhaps, some denial going on. Or there is a lack of understanding of what does it mean to be eating healthy, and what is vigorous exercise," said Dr. David Schutt of Thomson Medstat, the Michigan-based health-care research firm that conducted the survey.
Heat exhaustion symptoms:
* Often pale with cool, moist skin
* Sweating profusely
* Feels faint or has collapsed
* May be complaining of headache, weakness, thirst, and nausea
* Core (rectal) temperature elevated—usually more than 100°F—and the pulse rate increased

Heat stroke:
* Unconscious or has a markedly abnormal mental status
* Flushed, hot, and dry skin (although it may be moist initially from previous sweating or from attempts to cool the person with water)
* May experience dizziness, confusion, or delirium
* May have slightly elevated blood pressure at first that falls later
* May be hyperventilating
* Rectal (core) temperature of 105°F or more
In the test, the researchers used three different types, or cultivars, of watermelon, storing them separately at 41 degrees (refrigerator temperature), 55 degrees and 70 degrees for 14 days. The findings appear in the Aug. 9 issue of The Journal of Agricultural and Food Chemistry. Watermelons contain significant amounts of lycopene, which is also found in tomatoes and a few other fruits and vegetables. Lycopene, an efficient scavenger of free radicals, has been associated with various beneficial health effects, including a reduced risk of prostate cancer.

At 41 and 55 degrees, the lycopene content changed little compared with fruit fresh off the vine. But the content when stored at room temperature increased as much as 40 percent in some types.
The researchers believe this is due to a 'survival preference': in times of food shortage - a heavier woman becomes ideal. They also point to physiological factors (blood sugar, hormones) that may affect drives and interests.

To be honest, this sounds like a bunch of male university students (going to and from the dining hall no less) playing a 'hot-or-not' game... However the researchers do plan to see how hunger impacts female attraction to men.

Fanciful Folklore Is No Match For Modern Science

The Weston A. Price web site states that “people with high cholesterol live the longest,” and that it is a myth that “for good health, serum cholesterol should be less 180 mg/dl,” adding, “There is no greater risk for heart disease, even at levels as high as 1,000 mg/dl.” This doesn’t jive with every respected scientific authority in the world and is utterly ridiculous in light of thousands of respectable studies.

WAPF correctly points out that processed foods, sugar, corn syrup, and white flour are harmful, but nutritional deficiencies caused by “junk foods” are not remedied by a diet high in meat and butter, animal products that are devoid of plant-derived phytonutrients, which promote health and slow the “aging” process. By contrast, the saturated fat in meat and butter raises cholesterol and is one of the significant causes of heart disease.

Nourishing Traditions, by Sally Fallon and Mary Enig, is a smorgasbord of woefully outdated and potentially dangerous advice. For example, “If you cannot get your family to eat organ meats when served as such, there are plenty of ways to add them to their food without their knowledge…Poached brains can be chopped up and added to any ground meat dish, as can grated raw liver.” Even if it were not so clearly known that animal products in general need to be strictly limited in the diet, common sense should tell us not to eat the brains of animals in light of what is know about Mad Cow disease and its human equivalent, Creutzfeldt-Jakob disease.

Nourishing Traditions
is full of bad science and illogical reasoning and its appeal is dependent on people’s ignorance about nutrition. Fallon and Enig perpetuate long-held nutritional myths by referencing the same people who started the myths in the first place.

Nutrition is a complicated subject, and it takes familiarity with a comprehensive body of scientific studies and articles to devise recommendations to prevent disease and promote longevity. Science is not perfect, but evidence builds on prior studies, and ongoing research attempts to test each hypothesis and check validity in an unbiased manner. Today, we have a comprehensive body of knowledge with over 15,000 articles written since the 1950s documenting the link between a diet high in saturated fat and low in fresh fruits, nuts, seeds, vegetables, and beans and the increased risk of cancer and heart disease.

While Nourishing Traditions has over 200 references, many are antiquated, with poor observations. For the most part, the authors reference their own articles and those of other Weston A. Price Foundation authors. Only fourteen of the references are from peer-reviewed journals published in the last ten years, and for most of those fourteen, the authors misrepresented what was stated in the articles. By contrast, my book Eat to Live contains over 1,000 medical references to peer-reviewed medical journals.

Nutrient Dense Foods Are Key

According to new research low-calorie dieting can allow you to eat more food and ingest less calories. Now, if you read Eat to Live you already know this to be true. The key is to consume large amounts of healthy nutrient-rich plant matter which fills you up, but doesn’t burden you with excess calories. The Reuters report seems to agree:
Using dietary information from 7,500 U.S. adults, researchers found that those who reported eating plenty of fruits, vegetables, fiber-rich grains and other lower-calorie foods typically ate a larger amount of food than their peers who favored richer fare.

Yet they ate several hundred fewer calories a day, while consuming more calcium, iron, potassium and vitamins A, C, B6 and folate.
It all boils down to those fiber-full fruits and veggies:
In general, foods that have a high amount of water and/or fiber, such as fruits and vegetables, also have a low calorie density. Water and fiber add to a food's bulk, but contribute few or no calories.

Sugar, fat and flour, on the other hand, pack on the calories, and calorie-dense foods include chips and other snack foods, nuts, sweets and processed or fatty meats.

So while study participants who filled their diets with low-cal fare ate more food by weight, they ingested fewer calories — an average of 425 fewer among men, and 250 fewer among women.

Do Primitive Peoples Really Live Longer?

No. For example, Inuit Greenlanders, who historically have had limited access to fruits and vegetables, have the worst longevity statistics in North America. Research from the past and present shows that they die on the average about 10 years younger and have a higher rate of cancer than the overall Canadian population.1

Similar statistics are available for the high meat-consuming Maasai in Kenya. They eat a diet high in wild hunted meats and have the worst life expectancy in the modern world. Life expectancy is 45 years for women and 42 years for men. African researchers report that, historically, Maasai rarely lived beyond age 60. Adult mortality figures on the Kenyan Maasai show that they have a 50% chance of dying before the age of 59.2

We now know that greatly increasing the consumption of vegetables, legumes, fruits, and raw nuts and seeds (and greatly decreasing the consumption of animal products) offers profound increased longevity potential, due in large part to broad symphony of life-extending phytochemical nutrients that a vegetable-based diet contains. By taking advantage of the year-round availability of high-quality plant foods, we have a unique opportunity to live both healthier and longer than ever before in human history.

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Research: Lots Of Exercise Slows The Heart

According to HealthDay News the results of a new study are defying the conventional wisdom that exercise doesn’t make the human heart slow down. It seems that extreme exercise can actually tire the heart and slow it by ten percent. Ed Edelson reports:
For the study, Dr. Euan A. Ashley, an assistant professor of cardiology at Stanford University and his colleagues set up shop at the finishing line of an ultra-endurance race called the "Adrenalin Rush," held in the Scottish Highlands. The annual event is grueling even by "iron man" standards, with one or two competitors usually requiring hospitalization after every race.

As athletes crossed the line after 90 hours of biking, climbing, swimming, paddling and rope work, the researchers tested their hearts.

The athletes' average heartbeat had slowed from what was measured before the race, by about 8 percent for athletes who did not carry the ACE fitness gene and 13 percent for those who did carry it.

Health Points: Wednesday

Dr. Deborah Serani relays an article listing the happiest nations on earth:
1 - Denmark
2 - Switzerland
3 - Austria
4 - Iceland
5 - The Bahamas
6 - Finland
7 - Sweden
8 - Bhutan
9 - Brunei
10 - Canada
According to Reuters mothballs are all the rage for getting high:
The teenagers had been using the mothballs to get high, inhaling air from the bag for about 10 minutes a day because classmates had recommended it.

The sicker of the young women also had been chewing half a mothball a day for two months.

The doctors described the high as "dangerous" and most likely under-reported in medical literature.

The teenager told the doctors that she continued to use the mothballs during her hospitalization "because she thought her symptoms were not related to her habit," said Lionel Feuillet at the Hospital of Timone in Marseille, France.
Barbara Feiner of OrganicAuthority discusses the dangers of non-organic deodorizing products:
“Even a small reduction in lung function may indicate some harm to the lungs,” says NIEHS researcher Stephanie London, MD. “The best way to protect yourself—especially children who may have asthma or other respiratory illnesses—is to reduce the use of products and materials that contain these compounds.”
Peggy Harris of the Associated Press reports the world's largest meat processor Tyson Foods Inc experienced large losses for the April-June period:
Shares of Tyson Foods Inc. shed 3 percent on Monday, after the world's largest meat processor reported a fiscal third-quarter loss and predicted only modest improvement in the fourth quarter.

Tyson said a persistent glut of chicken, in particular, led to lower sales prices. Its shares closed down 41 cents at $14.16 on the New York Stock Exchange.

Tyson reported a loss for the April-June period — which it blamed on weakness in its chicken and beef divisions — of $52 million, or 15 cents per share, versus a profit of $131 million, or 36 cents per share, in the year-ago quarter. Revenue dipped 5 percent to $6.38 billion from $6.71 billion last year.

Analysts, on average, had expected a loss of 3 cents per share on revenue of $6.63 billion, according to a Thomson Financial poll.

Dr. Fuhrman's Five-Day Super-Diet Challenge

You’ve heard about so-called “miracle cleansing” and detox diets, now you can give your body a real cleanse with high-quality foods.

You’ll be amazed at what Mother Nature can do with real food and no magic formulas. The Five-Day Super-Diet Challenge is completely different from the all-too-common fake “bowel cleansing” and “liver detox” programs you’ve heard about-programs that are little more than typical alternative-medicine scams.

Mother Nature’s Cleanse

The most important thing to understand about detoxification is that it is an ongoing bodily process. It isn’t something you can buy in a package. The healthier you are, the easier it is for your body to keep its tissues clean.

In order to maintain excellent health and true internal cleanliness, you must avoid all harmful, irritating substances (such as salt, pepper, and hot spices) and eat a diet rich in phytochemicals and antioxidants. Fresh fruits and vegetables contain the most powerful healing agents. They nourish your body and help maximize its normal functions. The only way to effectively detoxify is to live and eat healthfully, and allow your body to do its thing at full throttle.

At the end of this article are delicious recipes that you can use to jump start your diet and detox program and lose weight at the same time. Let’s see how you feel after five days of eating Nature’s most powerful healing foods. Follow my cleansing diet for five days (or more) and send your results to me. I want to know how good you feel and how much weight you lose!

Toxic, Irritating Laxatives
Why am I so opposed to the “detox in a box” programs that have become so popular? The most important reason is they don’t work. Besides that, they also are harmful.

No special pills, powders, or herbs can detoxify you. The “health food” and supplement manufacturers combine a mix of herbal laxatives—such as senna and cascara—with some walnut hull, and they claim that these bowel irritants will detoxify you. Laxatives can no more detoxify you than washing your mouth out with soap can.

A false claim commonly made in “natural” laxative advertising is that you have years of hardened mucus and food stuck like glue on the wall on your colon. Well, guess what? You don’t, and thousands of sigmoidoscopies and colonoscopies done by me and other physicians prove it.

When you eat a nutritious, high fiber diet, the walls of your intestines and colon will be pristine. Long-term exposure to the right amount and balance of natural fibers and natural food containing nutrients is the only way to protect your bowel and your body against disease.

Another problem with laxatives is that they are habit-forming. The more you stimulate your bowels by irritating the nerves lining your gut, the less reactive your bowel will become to the normal nerve stimulation from food. Before too long, you will be dependent on laxatives for normal bowel movements.

You can’t transform a toxic substance into a healthful one by asking your marketing department to give it a catchy name like “Ultimate Cleanse” or “Super Detox Cleanser.” Below are two examples of popular, but toxic, bowel-irritating formulas (and the claims made for them), sold on the internet and in health food stores.

Bowel Clear—Each tablet contains: cascara cagrada 500mg, golden seal 150mg, black walnut 350mg, rhubarb 200mg, elecampane 100mg, wormwood 100mg, sage 500mg, rice bran 800mg, soya bran 667mg.
The label claims that these ingredients “work like an Intestinal Broom; scrubbing & sweeping the inner walls of your colon, allowing larger amounts of unwanted waste matter to pass easily & regularly through your bowel.”
Ultimate Cleanse—Each tablet contains: psyllium seed, aloe vera powder, senna leaf, cascara sagrada, barberry root, rhubarb, slippery elm bark, cayenne 40,000 H.U.
The label claims that this product features “29 powerful cleansing herbs that stimulate the cleansing and release of toxins and poisons trapped in the body from poor dietary habits and environmental pollutants.”
Detoxification is an ongoing process in a healthy body. No substance can pull toxins out of the body. The body can utilize nutrients to fuel its normal processes, and it acts to keep itself clean when given the chance. Your body does all the work.

Toxic substances stimulate; healthful substances nourish. Simulation is a form of irritation; it ages you. Avoiding stimulation is an important component of a health-building program.

Detoxify Naturally
Follow my Five-Day Super-Diet Challenge and you will be amazed at what happens! Use the recipes below periodically and enjoy a genuine internal cleanse. You will lose weight and feel better—and you might decide to change your diet forever.

Dr. Fuhrman’s Five-Day Diet-Cleanse Recipes

Fruit Plate
One whole grapefruit or two oranges
One box of blueberries
One box of strawberries
Lettuce (optional)

Arrange on a plate and serve.
Blended Salad
8 oz. baby greens
One orange
Juice of ¼ lemon

Blend in a blender and serve.

Healthy Slaw
½ cup shredded raw cabbage
½ cup shredded raw beets
½ cup shredded raw carrots
1 cup shredded apple
¼ cup raisins

Toss together and serve.
Spinach Salad
4-6 oz. baby raw spinach
¼ finely shredded red onion
2 Tbsp. unhulled sesame seeds
1 Tbsp. ground flax seeds
1 Tbsp. sunflower seeds
1 box (pint) blackberries
2 Tbsp. pear or fig vinegar, if desired

The Green Machine
4-8 oz. raw chopped kale
4-8 oz. raw chopped bok choy
4-8 oz. chopped broccoli rab
2 large tomatoes, chopped
4 cloves garlic, chopped
2 cups chopped mushrooms
One medium onion, chopped

Add tomato, garlic, onion, and mushrooms to pan. Cover and simmer on low heat for 5 minutes. Add greens on top and continue to cook in covered pan on low heat for 5 more minutes.

Apple-Stuffed Peppers
One red pepper
One medium apple
½ tsp. cinnamon
Pinch of nutmeg

Chop apple. Mix with cinnamon and nutmeg. Cut top off of pepper and remove core and seeds. Stuff pepper with apple mixture and bake in oven at 400 degrees for 15 minutes.

NY Times: Serving Sizes Making Us Fat?

Nicholas Bakalar of The New York Times follows up on yesterday’s Associated Press coverage of a new research linking serving sizes to how much we actually consume. Bakalar provides more details on this study:
At a social gathering of 85 faculty members, graduate students and staff workers in the department of food science at the University of Illinois at Urbana-Champaign, the partygoers served themselves ice cream. They did not realize that they were also the subjects of an experiment. Half the participants were given 17-ounce bowls, and half 34-ounce bowls. In addition, half were given 2-ounce spoons to scoop out their ice cream, and half were given 3-ounce serving spoons.

With larger spoons, people served themselves 14.5 percent more, and with a larger bowl, they heaped on 31 percent more. With both a large spoon and a large bowl, the nutrition experts helped themselves to 56.8 percent more ice cream than those who used the smaller utensils. And all but three of them ate every bit of the ice cream they took.

People who used small spoons took more spoonfuls, but not nearly enough to compensate for the total amount taken by those with larger equipment.
In Eat to Live Dr. Fuhrman talks about our stretch receptors that naturally send signals to our brain when our stomachs are full. But junk foods like ice cream which lack sufficient fiber and nutrients blunt these signals and allow us to over consume large servings. Dr. Fuhrman explains:
The brain controls our dietary drive. A complicated system of chemoreceptors in the nerves lining the digestive tract carefully monitor the calorie and nutrient density of every mouthful and send such information to the hypothalamus in the bran, which controls dietary drive.

There are also stretch receptors in the stomach to signal satiety by detecting the volume of food eaten, not the weight of the food. If you are not filled up with nutrients and fiber, the brain will send out signals telling you to eat more food, or overeat.

In fact, if you consume sufficient nutrients and fiber, you will become biochemically filled (nutrients) and mechanically filled (fiber), and your desire to consume calories will be blunted or turned down. One key factor that determines whether you will be over weight is your failure to consume sufficient fiber and nutrients. This has been illustrated in scientific studies.1

How does this work in practice? Let’s say we conduct a scientific experiment and observe a group of people by measuring the average number of calories they consumed at each dinner. Next, we give them a whole orange and a whole apple prior to dinner. The result would be that the participants would reduce their caloric intake, on the average, by amount of calories in the fruit. Now, instead of giving them two fruits, give them the same amount of calories from fruit juice.

What will happen? They will eat the same amount of food they did when they had nothing at the beginning of their meal. In other words, the juice did not reduce the calories consumed in the meal—instead, the juice became additional calories. This has been shown to occur with beer, soft drinks, and other sources of liquid calories.2

Liquid calories, without the fiber present in the whole food, have little effect at blunting our caloric drive. Studies show that fruit juice and other sweet beverages lead to obesity in children as well.3

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