Fresh Fruits Drop the Hammer on Cancer!

Fresh fruits are an important component of the natural diet of all primates. Humans and other primates have color vision and the ability to appreciate sweets. We are designed this way so that we can recognize ripe fruits and be attracted to them. We have a natural sweet tooth designed to direct us to those foods most critical for our survival, but sugar and candy manufacturers also know that bright colors and sweet tastes are instinctually attractive. They have used that knowledge to their advantage. Remember, your instinctual reaction is designed to lead you to fruit—not sugary, processed foods. Fruit is an indispensable requirement to maintain a high level of health. Fruit consumption has been shown to offer the strongest protection against certain cancers, especially oral, esophageal, lung, prostate, and pancreatic cancer.1

Researchers also have discovered substances in fruit that have unique effects on preventing aging and deterioration of the brain. Some fruits, particularly berries, are rich in phytochemicals that have anti-aging effects. Berries are an excellent, nutrient-dense, low-calorie source of vitamins and phytochemicals. Researchers have seen that blueberries also have protective effects for brain health in later life.2 In addition, certain pectins—natural parts of the cellular makeup of fruits such as oranges, kiwis, and pomegranates—also lower cholesterol and protect against cardiovascular disease.3

As you can see, fruit is vital to your health and well-being and can contribute to lengthening your life. While our natural, sweet desires are usually satisfied by convenient “treats,” we can use fresh and frozen fruits to make delicious desserts that are healthy and taste great. Book Two provides many delicious and easy fruit recipes to satisfy your sweet tooth in a healthy manner. When you complete your evening meal with one of those recipes—a frozen strawberry sorbet, a cantaloupe slush, or simply a bowl of fresh berries—you are putting the finishing touches on a meal that will satisfy your desire for a sweet food, while intellectually satisfying your desire to be healthy and wise.

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Keep a Tight Limit on Saturated Fat

Just as eating the high salt content in the Standard American Diet will almost certainly cause you to develop high blood pressure, the high saturated fat content in that diet will eventually cause high levels of blood cholesterol, which can then be deposited in plaque on blood vessels. This leads to cardiovascular disease and also depresses the immune system and increases the risk of cancer.1 Autopsy studies on adult Americans who die in car accidents, unrelated to heart conditions, demonstrate that heart disease is present in the vast majority of American adults. Almost all people over the age of 40 are found to have a significant amount of atherosclerosis in their coronary arteries.2 The bottom line is if you eat the Standard American Diet or something close to it, you most likely will develop the same diseases—heart disease, high blood pressure, stroke, dementia, and cancer—that most Americans get. You cannot escape from the biological law of cause and effect. If you eat the diet most Americans eat, you will get the diseases most Americans get. Our long-term health is determined by our food choices.

Saturated fat comes from many food sources, including processed foods, meat, cheese, and other animal products. Thousands of scientific research studies demonstrate that saturated fat promotes both heart disease and cancer and powerfully raises cholesterol.3 It is exceedingly clear that avoiding all fat is not the secret to protecting your heart. It is avoiding saturated fat, trans fat, and processed oils.4 We get heart-healthy fats in their natural, high-antioxidant environment when we eat raw seeds and nuts. Indeed, avocado, nuts, and seeds are rich in fat. They may even contain a small amount of saturated fat, but their consumption is linked to substantial protection against heart disease. But, in the American diet, fats come primarily from meat and dairy, which are saturated, and we compound the problem by the low level of food derived antioxidants and phytochemicals we ingest.

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Eating to Live on the Outside: Leaf Vegetarian Restaurant

It’s Friday! Time for your favorite, Eating to Live on the Outside! This week, via the powers of the internet, we’re heading to Leaf in Boulder, Colorado. And, it looks pretty good. Lots of veggie food!

Leaf is a vegetarian restaurant, which is always a good start, so after much contemplation. Here’s a list of things I’d consider ordering.

Persian Sambusa

  • Butternut squash, caramelized onions and dried fruit chutney; sounds cool, chutney is always fun!

Thai Spring Roll

  • Rice noodle, carrot, Romaine lettuce, bean sprouts, basil, cilantro and peanut dipping sauce; the noodles are iffy, but I deal with it.

Chopped Market Salad

  • Hearts of Romaine, red bell peppers, grape tomatoes, red onion, pumpkin seeds, sunflower seeds and tahini vinaigrette; I like it, but with dressing on the side.

Papaya Salad

  • Green papaya, shredded carrot, tomato, fresh basil, roasted peanuts and spicy chili dressing; this type of salad is one of my favorite things, ever!

Falafel in Pita

  • Chickpea croquettes, black hummus, cucumber, lettuce tomato, red onion and tahini sauce; I’d get the dressing on the side here too.

Mushroom Burger

  • Portabella mushrooms, walnuts, onions, herbs, tomato, onion, provolone and remoulade; looks okay, but I’d ditch the remoulade.

Butternut Squash Tower

  • Butternut squash, roasted eggplant, caramelized onions, collard greens, grilled green apple, and cranberry-cashew cream; the cream is obviously nut-based, so I dig it!

Jamaican Jerk Tempeh

  • Tempeh, forbidden black rice, coconut, coconut plantain sauce, sautéed greens and fruit salsa; I’m not a big tempeh guy, but I can’t pass on the greens, even if they are sautéed.

Tomato Napoleon (Raw)

  • Heirloom tomatoes, zucchini, pine nut ricotta, sundried tomato sauce and mizuna; raw stuff always intrigues me, sounds cool!

Okay, my favorite is the Papaya Salad, whenever I see it on a menu, I have to order it! The Chopped Market Salad is cool too. Overall, I think Leaf works! Plenty of Fuhrman-friendly options and not a lot of grief, can't beat that!

Alright, it’s your turn! Check out Leaf’s menu and let me know how you handle Eating to Live on the Outside. Just drop a comment. I'm waiting. 

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Behold, The Vast Power of Plant Nutrients!

All the different types of nutrients are vital to achieving and maintaining optimal health and nutritional excellence; however, phytochemicals hold a special, elite place in the nutritional landscape. When consistently consumed in adequate quantity and variety, phytochemicals become super-nutrients in your body. They work together to detoxify cancer-causing compounds, deactivate free radicals, protect against radiation damage, and enable DNA repair mechanisms.1 When altered or broken strands of DNA are repaired, it can prevent cancer from developing later in life.

Consuming phytochemicals is not optional. They are essential in human immune-system defenses. Without a wide variety and sufficient amount of phytochemicals from unprocessed plant foods, scientists note that cells age more rapidly and do not retain their innate ability to remove and detoxify waste products and toxic compounds. Low levels of phytochemicals in our modern diet are largely responsible for the common diseases seen with aging, especially cancer and heart disease. These are diseases caused by nutritional ignorance and, in many cases, can be prevented. Approximately 85 percent of our population acquires and eventually dies from heart disease, strokes, and cancer. This is extremely high compared to other populations around the world and at earlier points in human history.

Let’s take heart disease as an example. Heart attacks are extremely rare occurrences in populations that eat a diet rich in protective phytochemicals, such as the Okinawans of Japan, but are omnipresent in populations, such as ours, that eat a diet low in protective nutrients.2 Compelling data from numerous population and interventional studies shows that a natural, plant based diet rich in antioxidants and phytochemicals will prevent, arrest, and even reverse heart disease.3 With what we know about heart disease causation, no one needs to die of heart disease today.

Only via nutritional excellence can you address all the invisible, but potentially dangerous, plaque throughout your coronary arteries. Unlike surgery and angioplasty, the dietary approach addressed in this book does not merely treat a small segment of your heart, but rejuvenates all your blood vessels and protects your entire body against heart attacks, strokes, venous thrombosis and pulmonary embolisms, peripheral vascular disease, and vascular dementia. Eating this way is your most valuable insurance policy to secure a longer life, free of medical problems. Thousands of people following my eating-style have reversed their high blood pressure, high cholesterol, diabetes, and heart disease and have been able to discontinue their medications. Nutritional excellence simply made them well when drugs did not. You can see once again, the most effective prescription is excellent nutrition.

To receive the benefits of nutritional excellence, however, you must actually eat well. Many people believe they can meet all of their nutrient needs by taking supplements; however, supplements can’t match or duplicate all the protective, strengthening elements of real fruits and vegetables. There are too many unknown and undiscovered factors in these natural foods. There are more than 10,000 identified phytochemicals, with more being discovered all the time. Only by eating a diet rich in whole foods can we assure ourselves a full symphony of these disease-protecting, anti-aging nutrients. Supplements can be useful in delivering micronutrients found in foods that would be very difficult to incorporate into our diet, such as fatty fish. This is why the word “supplement” is a good one: the pill is supplemental to a healthy diet and cannot take the place of one.

Our bodies were designed to make use of thousands of plant compounds. When these necessary compounds are missing, we might survive because our bodies are adaptable; however, we lose our powerful potential for wellness. Chronic diseases often develop, and we are robbed of living to our fullest potential in good physical, emotional, and mental health. Ultimately, we are what we eat. We get the materials to build our cells from our diet because food provides the raw materials that our bodies use to create tissue and to function at a high level. Consumption of healthy foods leads to disease resistance; consumption of unhealthy foods makes us disease-prone.

Eating right enables you to feel your best everyday. You may still get sick from a virus, but your body will be in a far better position to defend itself and make a quick and complete recovery. Optimal nutrition enables us to work better, play better, and maintain our youthful vigor as we age gracefully.

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Ha Ha Ha! Low-Carb, High-Protein Diets Damage Arteries.

Oh, those silly low-carb diets. Will they ever learn! Here’s more bad news for low-carb. A new study in the journal Proceedings of the National Academy of Sciences found low-carb, high-protein diets damage arties:

Diets based on eating lots of meat, fish and cheese, while restricting carbohydrates have grown in popularity in recent years.

But the Beth Israel Deaconess Medical Center in the US found such habits caused artery damage in tests on mice.

The researchers and independent experts both agreed a balanced diet was the best option…

…Lead researcher Anthony Rosenzweig said the findings were so concerning to him that he decided to come off the low-carb diet he was following.

He added: "Our research suggests that, at least in animals, these diets could be having adverse cardiovascular effects.

"It appears that a moderate and balanced diet, coupled with regular exercise, is probably best for most people."

And in 2007, a study found low-carb diets, like Atkins, cause long-term damage to blood vessels. Dr. Fuhrman is no fan of high-protein diets, all that saturated fat and insufficient plant nutrients increases risk of heart disease and cancer:

The Atkins diet (and other diets rich in animal products and low in fruits and unrefined carbohydrates) is likely to significantly increase a person's risk of colon cancer. Scientific studies show a clear and strong relationship between cancers of the digestive tract, bladder, and prostate with low fruit consumption. What good is a diet that lowers your weight but also dramatically increases your chances of developing cancer?

A meat-based, low-fiber diet, like the one Atkins advocates, includes little or no fruit, no starchy vegetables, and no whole grains. Following Atkin's recommendations could more than double your risk of certain cancers, especially meat-sensitive cancers, such as epithelial cancers of the respiratory tract.1 For example, a study conducted by the National Cancer Institute looked at lung cancer in nonsmoking women so that smoking would not be a major variable. Researchers found that the relative risk of lung cancer was six times greater in women in the highest fifth of saturated-fat consumption than those in the lowest fifth.

I asked Dr. Fuhrman to comment on this study. He chuckled at the news, saying, “This study definitely proves once and for all that mice should not be eating the Atkins diet. They should get Jenny Craig. Furthermore, vegetables make pigs fat, so maybe we shouldn't eat them either.”

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Salads Should Be Your Best Friend!

Hundreds of population studies show that raw vegetable consumption offers strong protection against cancer.1 The National Cancer Institute recently reported on over 300 different studies that all showed the same basic information: if consumed in large enough quantities, vegetables and fruits protect against all types of cancers, and raw vegetables have the most powerful anticancer properties of all foods.2 However, less than one in 100 Americans consumes enough calories from raw vegetables to ensure this defense! I encourage my patients to eat two salads each day (or one salad and one green smoothie, which is discussed later in this chapter), and a glass of freshly squeezed vegetable juice whenever possible. To help you remember the importance of raw vegetables, put a big sign on your refrigerator that says, “The Salad is the Main Dish.”

The word salad here means any vegetable eaten raw or uncooked. Fresh fruit, unsulfured dried fruits, canned beans, and a delicious dressing can be added to it. Eating a huge, delicious salad is the secret to successful weight control and a long healthy life.

This health makeover program encourages you to eat raw vegetables in unlimited quantities, but think big. Since they have a negative caloric effect, the more you eat, the more weight you will lose. Raw foods also have a faster transit time through the digestive tract, resulting in more weight loss than their cooked counterparts. The objective is to eat as many raw vegetables as possible, with the goal of one-pound daily. An easy way to accomplish this is to eat a salad at the beginning of your lunch, and then have some raw vegetables with dip before dinner. This could be an entire head of lettuce with one or two tomatoes and some shredded peppers, beets, or carrots. Or, you could have cucumber and shredded cabbage with shredded apples and raisins, or raw broccoli, cherry tomatoes, and snow pea pods with a delicious humus or salsa dip. The possibilities are endless, and Book Two details many ways for you to reach this goal. Though it may seem daunting, it is far from impossible to consume one pound of raw vegetables, especially if it is split between two meals. Believe it or not, an entire pound is less than 100 calories of food.

My long-time advice to eat a large amount of raw vegetables—a.k.a. a salad—before lunch and dinner has been tested by the medical community. Researchers used a crossover design to track the calories consumed by the same people when they ate salads as an additional first course at a meal and when they didn’t. The research showed that consuming salads reduces meal-calorie intake and is an effective strategy for weight control.3 Raw vegetables are not only for weight control, they also promote superior health in general.

When you add one of my delicious fruit, nut, or avocado-based dressings to the salad, the monounsaturated fats in the dressing increase the body’s ability to absorb the anti-cancer compounds in the raw vegetables.4 The synergistic combination of the raw vegetables and the healthy dressing makes the salad a health food superhero.

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Packing on the Pounds May Lead to "Severe Brain Degeneration"

This is creepy! A new study in the journal Human Brain Mapping claims obese people have 8% less brain train tissue than normal-weight people. I guess you really do have to be stupid to eat fast food:

Obese people had lost brain tissue in the frontal and temporal lobes, areas of the brain critical for planning and memory, and in the anterior cingulate gyrus (attention and executive functions), hippocampus (long-term memory) and basal ganglia (movement), the researchers said in a statement today. Overweight people showed brain loss in the basal ganglia, the corona radiata, white matter comprised of axons, and the parietal lobe (sensory lobe).

"The brains of obese people looked 16 years older than the brains of those who were lean, and in overweight people looked 8 years older," Paul Thompson, senior author of the study and a UCLA professor of neurology said.

No pun intended, but this is a no-brainer. Dr. Fuhrman insists its America’s poor diet that makes us overweight and sick with chronic disease, same goes for dementia:

The same factors that cause atherosclerosis, leading to heart attacks and strokes, also create dementia, and I am referring to both vascular dementia and Alzheimer’s. This includes the same diets that are high in animal fat and low in vitamins, minerals, fruits, and green vegetables.1 Of course, smoking and lack of physical exercise play a role in these common diseases, but the point is that it does not have to happen to you. These diseases, and others that plague modern America, are not the inevitable consequences of aging. They can actually resolve and improve with age or can be avoided entirely. They are simply the result of years of poor nutrition and an unhealthy lifestyle.

My hope for you is that through this eating-style, you, like my patients who have embraced this program, can rid yourself of migraine headaches, acne, autoimmune diseases, and diabetes. So many of my patients have restored their health after conventional physicians—and the conventional beliefs about the inevitability of disease— told them their problems were going to be life long. Their doctors were wrong.

So to help ensure your diet doesn’t make you demented. Dr. Fuhrman suggests eating plenty of nuts and seeds, like walnuts and pumpkin seeds. They’re packed with brain-building omega-3 fatty acids.

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Sunshine Vitamin - Vitamin D Helps Diabetics' Hearts

Not getting enough vitamin D can be harmful, just last week a report found lack of vitamin D heightens risk of metabolic syndrome and now researchers have found not getting enough vitamin D raises cholesterol.

[Researchers] obtained macrophage cells from diabetics and non-diabetics, with and without vitamin D deficiency. When the cells were exposed cells to cholesterol and low vitamin D levels, they found that low vitamin D levels in the culture dish resulted in fewer macrophages becoming foam cells.

On the other hand, when the human macrophages were placed in a vitamin D-rich environment, the uptake of cholesterol was suppressed, and they don't become foam cells, said Bernal-Mizrachi.

The researchers noted that it may be possible to delay or reverse the development of atherosclerosis in diabetics by helping them regain adequate vitamin D levels.

Recently, in a post of about children and their need for vitamin D, Dr. Fuhrman explains it get be difficult to get sufficient vitamin D from food, unless you are spending a lot time outdoors, and even then its tough.

A sufficient amount of vitamin D is difficult to obtain from dietary sources. It is possible to obtain vitamin D from direct sun exposure—without sunscreen (sunscreens block UV-B rays they in turn prevent the body from converting vitamin D). However, since the generous amount of sunshine necessary to assure sufficient vitamin D exposure is potentially harmful and because children often spend too much time indoors watching television, playing video games, or on the computer, it is advisable for all children to assure vitamin D levels with supplements, not sunshine.

To help you get your vitamin D, Dr. Fuhrman recommends his supplement Osteo-Sun, for both children and adults.

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More Garden Bounty

For those of you new to the blog, I was formerly an obese and chronically malnourished food addict who has been completely set free from all food addictions and eating disorders; including anorexia, nutrient restrictive dieting, yo-yo dieting, and binge eating disorder as result of embracing the nutritarian lifestyle that’s described in Eat to Live and Eat for Health. Here is my transformation.

It’s been hot and sunny in Indiana, and the tomatoes are ripening almost faster than I can pick them. This novice gardener is becoming addicted to growing vegetables as I’m already starting to plan my garden for next year!

I discovered a practical and innovative way to store up the bountiful harvest.

I took the overflowing supply of garden vegetables: zucchini, summer squash, cabbage, kale, and tomatoes galore; and combined them with various other vegetables that I had on hand, and made a “Harvest Puree” that I’m freezing to use as a base for soups, sauces, and even salad dressings this upcoming winter.

I followed the basic principles of making Anti-Cancer Soup as demonstrated in Joel and Lisa Fuhrman’s Secrets to Healthy Cooking DVD, except I used less water to make it the thickness of sauce instead of soup.

The puree is a deep shade of red, and full of vital nutrients.


Cheaper than a bottle of cough syrup, trip to the doctor, and three days of missed work productivity.

Cheaper than a trip to the plus size “fashion” store to buy yet another size of black stretch pants.

Cheaper than the quart of cookie dough ice cream on the way home to drown the sorrows.

And cheaper than the anti-acid medicine needed before bed.

And much cheaper than the vial of insulin (a.k.a. liquid gold) that will be needed on down the road.



Nutritional excellence; cheaper than…you fill in the blank!

Dangerous Emotional Addictions to Food

Lots of people are overweight, and most of them know being overweight is not good for their health. Often their friends and family and even their doctors have advised them to lose weight, but they can’t. They have tried various diets and simply can’t stick with them. As we have seen, many foods are physically addictive, but I want to take a moment to address the emotionally addictive nature of eating as well.

People often overeat for emotional comfort. It can bring fleeting pleasure to life. Food can be a drug-like outlet to dull the pain and dissatisfaction of life, but, like drug or alcohol use, it is never a good long-term solution. It only winds up complicating things further.

What people of all body weights really want is to feel proud of themselves. Overeating and eating unhealthily cannot achieve this. Packing on additional pounds leads to more guilt and self-hate and, subsequently, more overeating to dull the pain. The solution to this cycle must include more than just food menus and diet plans; an emotional overhaul is needed. Eating behavior has to be replaced with other outlets that build self-esteem and offer comfort in emotionally healthy ways. For many people, these outlets can include feeling proud of yourself for improving your health through exercise, for kindness to others, for doing a job well, for developing a new skill, and for making more choices that will improve your future health. Losing weight can be a powerful encouragement to your self-confidence and to a higher self-esteem. In other words, the more reasons you have to feel good about yourself, the increased likelihood you will succeed in every aspect of your life. Your new attitude must be one that lets go of the idea that you are stuck with your lot in life and that you can’t change things. You can.

When you are overweight and you lose weight, you can see it, as can everyone around you. It is a visible representation that you have changed and you have taken back control of your life. You can stop coming up with rationalizations as to why the effort is not worth it, and, instead, you can decide that the rewards are much greater than you ever thought about in the past. But, to get healthy takes considerable focus and effort. You need to plan and put time into this. Of course, it is easier to eat processed and convenient foods and claim you are too busy to squeeze exercise into your schedule, but the effort to do what it takes is well worth it because it will allow you to transform your health and set you free to enjoy a much more pleasurable life. When you first make the commitment to take proper care of yourself and then you put out the effort, you take back control.

These emotional issues are tied into the act of eating for many people, so there is no need to feel alone in experiencing them. If you are someone who experiences these issues, it is helpful to have a friend or a social support so you can share and discuss these topics. It is crucial to address them while also addressing the strong physical addictions that almost every person eating the standard, toxic, American diet has developed. Improving and resolving these addictions is important for weight loss and to increase health and well-being. Food addiction feeds emotional eating behavior, so it becomes nearly impossible to solve overeating problems without addressing the physical factors driving overeating behavior.

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It All Started with an Unexpected Surgery

For those of you new to the blog, I was formerly an obese and chronically malnourished food addict who has been completely set free from all food addictions and eating disorders; including anorexia, nutrient restrictive dieting, yo-yo dieting, and binge eating disorder as result of embracing the nutritarian lifestyle that’s described in Eat to Live and Eat for Health. Here is my transformation.

This past February, seven months after making the commitment to get my health back, I was recovering from a major surgery that removed a non-cancerous tumor. I couldn’t drive or do much of anything for a couple of weeks, so I started a thread on Dr. Fuhrman’s the members’ center.

By that time, I had lost over 60 lbs, and my only intention was to write a few posts during the time of recovery. For lack of a creative epiphany, I titled the thread, “Journey of Transformation; Diary of Change.”  Well, the rest is history, and here I am; a former food addict who had multiple eating disorders and “did it all wrong” before discovering the key to freedom and health through the books Eat to Live and Eat for Health, authored by Joel Fuhrman, MD.

Throughout my writings on here, I will be sharing random excerpts from that thread, and success tips that I learned along the way in getting my health back.

I encourage those lost in the confusing maze of food addiction that results in chronic malnutrition and disease, complete freedom is totally possible.

If you are serious about getting free, you must make the time to read and understand Eat to Live and Eat for Health, especially the sections “Changing How You Think” and “Understanding Hunger” in Eat for Health; plus listen to the overeating teleconference on the members’ center.

There are no quick fixes. There are no short cuts. You must do your homework.

Correct information, not willpower, will be the key to unlock your captivity.

Change the mind. The body will change.

You will never regret getting your health and life back!

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3 Ways Foods Like This Can Be Harmful...

Many people suffer from medical ailments because they were never taught about their bodies’ nutritional requirements. We eat entirely too many low-nutrient foods, which gives us excessive calories without enough nutrients. Our nutrient-deprived body then craves more food, and the availability of calorie-rich, low-nutrient foods enables us to eat ourselves to death. A diet based on milk, meats, cheese, pasta, bread, fried foods, and sugar-filled snacks and drinks lays the groundwork for obesity, cancer, heart disease, diabetes, digestive disorders, and autoimmune illnesses.

  1. They are high in disease-promoting substances that undermine our health.
  2. The more unhealthy foods we eat, the less health-promoting, plant-based foods we will eat.
  3. Consuming calories without the presence of antioxidant vitamins and phytochemicals leads to a build-up of waste products in our cells because the body can’t remove normal cellular wastes without nutrients. The cells don’t have the raw materials needed for optimal or normal function. The lack in some substances and the excess in others age us prematurely and cause disease.

Foods that are refined, including chips, cookies, bread, and pasta, lose a dramatic amount of their nutrients in the refinement process. Plus, the process that browns foods and turns a grain into a baked flake or chip creates acrylamides—carcinogens that make these foods even more harmful. These processed foods are not only nutrient-poor, but they also contain elements that contribute to our health problems. They are typically high in salt, chemical food additives, trans fats, MSG, sodium nitrate, and other unhealthy ingredients.

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Fats from Avocados, Raw Nuts and Seeds are Vital to Health

Nuts and seeds are some of nature’s ideal foods for humans and the best way for us to get our healthy fats. They can satiate true hunger better than oils because they are rich in critical nutrients and fibers and have one-quarter the calories of an equal amount of oil. They should be part of your healthy eating-style. Many people perceive raw nuts as high-fat, high-calorie foods that should be avoided or consumed in only token amounts. The important role of raw nuts and seeds in the American diet has been almost completely ignored by nutritional advisers, and their absence is a huge flaw in American cuisine. The results of recent research have changed this perception completely. Today, more and more researchers are finally aware that it is not fat in general that is the villain, but saturated fat, trans fat, and fats consumed in a processed form. Fats from avocado, raw nuts, and seeds are rich in antioxidants and phytochemicals that not only offer unique health benefits, but also maintain the freshness of the food, preventing rancidity of the fat within.

Recent evidence shows that the frequent consumption of nuts is strongly protective against heart disease. It has been shown that people eating nuts daily, or more than once a day, had a 59 percent lower risk of fatal coronary heart disease.1 In addition, several clinical studies have observed beneficial effects of diets high in nuts on lowering cholesterol levels. The beneficial effects of nut consumption observed in clinical and epidemiologic studies underscore the importance of distinguishing different types of fat. One study estimated that every exchange of one ounce of saturated fat to one once of nut-fat from consuming a whole nut was associated with a 45 percent reduction in heart disease risk.2

Study after study shows that raw nuts and seeds not only lower cholesterol, but also extend lifespan and protect against common diseases of aging. They also provide a good source of protein, which makes up about 15 to 25 percent of their calories.3 Nuts’ hard shells also keep them well protected from pesticides and environmental pollution. Raw nuts and seeds, not the salted or roasted variety, provide the most health benefits.

Over the last few years, the health benefits of seeds also have become more apparent. A tablespoon of ground flaxseed, hempseeds, chia seeds, or other seeds can supply those hard-to find omega-3 fats that protect against diabetes, heart disease, and cancer.4 Seeds are also rich in lignans, a type of fiber asso ciated with a reduced risk of both breast cancer and prostate cancer. In addition, seeds are a good source of iron, zinc, calcium, protein, potassium, magnesium, Vitamin E, and folate. The plant goes to great effort in producing and protecting its seed, filling each genetic package with high concentrations of vitamins, minerals, proteins, essential oils, and enzymes.

While nuts and seeds have great health benefits, they are higher in calories and fat compared to vegetables, beans, and fruits so they should be consumed in smaller amounts. Nuts and seeds contain about 175 calories per ounce, and a handful could be a little over one ounce. For most of us, they are not a food that should be eaten in unlimited quantity. Unless you are thin and exercising frequently, hold your consumption of raw nuts and seeds to less than two ounces a day.

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Eating to Live on the Outside: HanGawi

Ready for a little Eating to Live on the Outside? I know, you can hardly contain yourself! Okay, this week we’re "going" to HanGawi, a Korean vegetarian restaurant in the heart of New York City.

And it looks pretty good. Not a knockout, but workable. After flipping through the internet menu, here’s what I’d consider ordering. Check it out:

HanGawi Salad

  • Mixed greens, diced tomatoes and sesame dressing; works for me, but dressing on the side.

Avocado Lettuce Salad

  • Avocado, lettuce and ginger carrot dressing; same deal with the dressing.

Mango Pear Salad

  • Mango and pear; it doesn’t say exactly what’s in it, but I think that’s a good guess.

Seaweed Salad

  • Assorted seaweeds and lemon dressing; provided the seaweed isn’t salty, I’m cool with it.

Ginseng Salad

  • Vegetables, shredded ginseng roots, bean paste and lemon dressing; I’m digging it.

Tofu Asparagus Salad

  • Tofu and asparagus; again, another guess, but I like it.

Todok Salad

  • Todok, watercress, cabbage, carrots, bean paste and lemon dressing; I’ve never had todok, but I’d give it a whirl!

Tofu and Mushrooms Galore in Lemon Ginger Sauce

  • Tofu, mushrooms and lemon ginger sauce; tofu isn’t my favorite thing, but this sounds good.

Mushrooms and Garlic Medley

  • Sautéed mushrooms, vegetables and garlic sauce; the sautéing is a little iffy, but the veggies kick butt!

Mixed Vegetarian Autumn Rolls

  • Vegetables, tofu, bean paste, cold lettuce and sesame leaves; interesting, I’ve never eaten sesame leaves.

Spicy Chili Mushrooms

  • Mixed mushrooms and spicy sauce; I love mushrooms!

HanGawi Stone Bowl Lunch

  • Chestnuts, dates, pine nuts, read beans, mushrooms and rice; the rice isn’t great, but the rest of the stuff is awesome.

Vegetarian Stone Bowl Rice

  • Vegetables, rice and hot chili paste; same deal with the rice.

Mountain Vegetables and Greens in Wooden Bowl

  • Mountain vegetable, greens, rice and hot chili paste; I’m not sure what mountain vegetables are, but I’d like to find out!

Mongolian Hot Pot

  • Wild bracken shoots, mushrooms and mixed vegetables; wild bracken shoots, very intriguing.

Like I said, HanGawi is pretty good. Some of the rice and sautéing might turn you off, but I can deal with it. My top choices would be either the HanGawi Salad or the Mountain Vegetables and Greens.

But what about you? What would you order? Scope out HanGawi’s menu and let me know how you handle Eating to Live on the Outside. Just make a comment! Until then, eat well. Peace.

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Fresh Strawberries - One of Dr. Fuhrman's Super Foods!


That video makes a great case for eating strawberries, so does Dr. Fuhrman! He says strawberries are a super food, in the same league as cantaloupe, kale and avocados. In February, nutrients in strawberries and blueberries were found to prevent the formation of pre-cancerous colon lesions.

Dr. Fuhrman also considers strawberries one of the best foods you can eat for longevity, but due to their high concentration of pesticides, Dr. Fuhrman recommends buying organic strawberries. Another amazing berry is Goji berries! Goji Berries are loaded with vitamins, minerals and antioxidants.

If you can’t find Goji berries in a store near you, Dr. Fuhrman sells Goji berries on

Gardasil is Dangerous - Government Mandating it is Crazy

A new study in Journal of the American Medical Association sings the praises of the HPV vaccine Gardasil. Many doctors are hailing it, but others have common sense.

"I don't think we yet know the long term benefits or risks," ABC News Chief Medical Editor Dr. Timothy Johnson said. "I'm taking a pass on this one and saying to parents, 'Study the issue, read the editorial... talk to your doctor.'"

Those who search for more information on the vaccine may also find stories from other parents who say the vaccine had ill effects on their daughters. One of these parents, Emily Tarsell, started her daughter Christina on Gardasil -- a vaccine that protects against four of the most common cancer-causing strains of the human papilloma virus (HPV) -- after her first visit to a gynecologist and at the doctor's recommendation.

Eighteen days after Christina received her final vaccine shot, she died.

And the movement to push legislation requiring Gardasil vaccination in young girls is even more unbelievable. Dr. Fuhrman thinks it’s un-American, comparing it to the Taliban.

The point here is that in this country we allow legislatures to mandate which medications we must give our children? People are not allowed to have an opinion about drugs and vaccines different from the majority opinion, in spite of the controversies and poorly studied short and long-term risks.

Remember this is not about arguing about the effectiveness or value of vaccines, just whether we should mandate medical care and take another freedom away from Americans. We no longer have the freedom to take or not take medications. Sounds like the Taliban to me.

Dr. Fuhrman also points out that Gardasil only protects against 4 strains of the 100 strains of HPV. To learn more about Gardasil’s shortcomings, check out Questioning Gardasil's Safety.

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Amy Drops 30 Pounds and Her Headaches


Using Dr. Fuhrman’s plan, Mike learned a lot about diet and improved his blood work. Jodi experienced how superior nutrition could clear up her chronic skin rashes. Now check out Amy. She read Eat to Live in a hurry and 30 pounds fell off.

I read Eat to Live in two days, and started the diet mid–week. I even returned groceries that are not recommended on the program and bought healthy foods choices.As the book claims, I began to lose weight quickly. My headache symptoms became worse as my body went through a major detoxication, just as Dr. Fuhrman claims in the book.

After two weeks I started getting relief from the headaches. I have discovered that if I include gluten in my diet, the headaches return. I am so happy I found the source of my problems! I am now trying to live a well balanced life–style of walking and eating right. Even though I have not been completely strict with following the program, I still have been able to maintain a 30 pound weight loss…continue reading.

For more success stories, visit

Asparagus Protects Your Liver from Alcohol, But You Still Shouldn't Drink

Alcohol can destroy your health. Last month, studies found alcohol heightens risk of both colon and prostate cancer, but now, new findings in the Journal of Food Science suggest nutrients in asparagus may protect the liver against alcohol toxins associated with hangovers.

Researchers at the Institute of Medical Science and Jeju National University in Korea analyzed the components of young asparagus shoots and leaves to compare their biochemical effects on human and rat liver cells. "The amino acid and mineral contents were found to be much higher in the leaves than the shoots," says lead researcher B.Y. Kim.

Chronic alcohol use causes oxidative stress on the liver as well as unpleasant physical effects associated with a hangover. "Cellular toxicities were significantly alleviated in response to treatment with the extracts of asparagus leaves and shoots," says Kim. "These results provide evidence of how the biological functions of asparagus can help alleviate alcohol hangover and protect liver cells."

Booze is no party, even moderate drinking is suspect. Dr. Fuhrman insists moderate drinking—commonly defined as one drink a maximum of one drink per day for women and two drinks for men—may cause health problems, such extra body fat, cancer and atrial fibrillation.

Consuming more than this is associated with increased fat around the waist and other significant health problems.1 Even a moderate amount of alcohol may also increase the risk of breast cancer in susceptible women.2 The other problem with alcohol, especially more than one drink a day, is it can create mild withdrawal sensations the next day.

These sensations are commonly mistaken for hunger, which leads people to eat more than is necessary. Because of this, moderate drinkers are usually overweight. Furthermore, recent studies have also shown that even moderate alcohol consumption is linked to a significantly increased incidence of atrial fibrillation, a condition that can lead to stroke.3

But asparagus is amazing! Dr. Fuhrman says it’s full of health-promoting vitamins and nutrients, such as calcium and folate. All these plant nutrients help protect against cancer.

Asparagus is one of the most healthful foods on the planet. It leads nearly all fruits and vegetables in the wide array of nutrients it supplies. Ten ounces (one box of frozen spears) have only 68 calories and 9 grams of protein, yet it is like a vitamin pill, giving you a variety of minerals such as selenium, zinc, calcium, copper, and manganese. Plus, it is very rich in folate.

Asparagus has an exceptionally high nutrient-per-calorie ratio and is the perfect weight-loss food. Anti--cancer compounds that have been shown to prevent tumors and cancers in animals are plentiful in asparagus. Asparagus also contains isothiocyanates, indoles, and sulforaphane, powerful compounds that promote cellular rejuvenation with anti-cancer properties.

According to Dr. Fuhrman, asparagus is also an excellent source of Vitamin E, along with whole grains, seeds, nuts, avocados, berries, green leafy vegetables and tomatoes.

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Liberty and Justice for All

For those of you new to the blog, I was formerly an obese and chronically malnourished food addict who has been completely set free from all food addictions and eating disorders; including anorexia, nutrient restrictive dieting, yo-yo dieting, and binge eating disorder as result of embracing the nutritarian lifestyle that’s described in Eat to Live and Eat for Health. Here is my transformation.

Ever since I started the journey to get my health back, many have volunteered to share stories with me about their own struggles with food addiction, and the pain and misery that it has created in their lives.

Losing weight primarily to fit into a pair of skinny jeans is a thing of the past for most.

Lives are literally being destroyed, and families are falling a part due to toxic food addiction and chronic malnutrition. Homes are in disrepair. Finances are drained. Marriages are on the rocks. Children are neglected. It’s a sad scene.

Food addiction may seem insignificant to many, but it’s sabotaging one of the core values of America which is liberty and justice for all.

As a culture we have become captive to high fat, high salt, low nutrient, processed foods. This generation of youth is being raised on sweetened cereal, macaroni and cheese, and chicken nuggets, which will only perpetuate the continual cycle of addiction.

The following quote was posted on a bus hut sign in front of a large children’s hospital:

"Are we feeding our children to death? This may be the first generation of kids not to outlive their parents."

As a nation, we are in a malnutrition crisis. The Nutritional Research Project is a foundation that has been established to promote scientific research and public education, including educational outreach to children, to prevent dietary-caused disease resulting in chronic illness and premature death.

Please take a moment to check out this important work for the future health of America at

The change of one person is a transformation. The change of many is a revolution.

For the sake of our children and future generations, let’s all be a part of the change that it’s going to take to support optimal health and well-being for all.

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Risky Fish Fat Builds Brain Power - Try Dr. Fuhrman's DHA Purity Instead

Dr. Fuhrman says our modern diet is very low in omega-3 fatty acids, which raises risk of heart disease, diabetes and dementia. And now, a new study in American Journal of Clinical Nutrition claims omega-3’s from fish may be the key to staving off dementia and mental decline.

If fish does protect the aging brain, researchers believe that the benefits probably come from the omega-3 fatty acids found most abundantly in oily fish like salmon, mackerel and albacore tuna.

Lab studies show that omega-3 fats have a number of properties that could help stave off dementia -- including actions that protect nerve cells, limit inflammation and help prevent the build-up of the amyloid proteins seen in the brains of Alzheimer's patients.

These latest findings are based on surveys of 14,960 adults age 65 or older living in China, India, Cuba, the Dominican Republic, Mexico, Peru or Venezuela.

It’s true. Fish is high in brain-building fat, but Dr. Fuhrman points out most varieties of fish—especially tilefish and mackerel—are heavily polluted with mercury. Dr. Fuhrman’s DHA Purity is a contamination-free omega–3 fatty acid supplement, but if you must have fish, here’s Dr. Fuhrman’s opinion on it.

We are finding out each year that fish is even more polluted than we thought. Even farm raised fish not only contains mercury, but other chemicals, antibiotics and algaecides that are potentially risky for us and the environment. Of course, we have to avoid the high mercury fish such as swordfish, mackerel, pike, shark and even tuna, but the farm-raised fish is not harmless or a health food either.

Though fish is touted as a health food, because of its lower levels of saturated fats and higher omega-3, the reality is that most of the fish available in the market today is farm-raised and does not have significant amounts of omega-3, and neither should it be considered health food. Consuming too much fish has clear risks.  Instead, restrict your fish consumption and assure omega-3 adequacy with either an algae-derived DHA supplement, plus walnuts and ground flax seeds, or take a purified fish oil (certified to be contamination free). I of course would prefer people take the plant-derived DHA (cultivated for this purpose), and not harm our oceans, the wildlife, and pollute the natural habitats trying to feed the world with fish-derived omega-3.

And visit for more on Dr. Fuhrman’s DHA Purity supplement.

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Cold Weather Gardening - Grow Spinach, Kale, Mustard Greens...


It’s August, so fall is right around the corner and most of us think that’s the end of gardening and enjoying fresh homegrown vegetables—wrong! In this video, one organic farmer insists fall is the perfect time to grow Dr. Fuhrman’s favorite, leafy green vegetables, like kale, arugula, mustard greens and lettuce. Apparently, many of these veggies do better in the. Dr. Fuhrman says green—or cruciferous—vegetables are king, loaded with important phytochemicals and nutrients.

Dr. Fuhrman calls green vegetables your best defense against cancer, helping to prevent damage to DNA caused by inferior diet. Recent reports have linked cruciferous vegetables to lower risk of pancreatic and ovarian cancer. Dr. Fuhrman also points out leafy greens are full of fiber, so eating them fills your stomach and leaves you feeling full, without overeating, i.e. you can eat more and still lose weight.

Osteoporosis Raises Risk of Bone Fractures - You Need Osteoporosis Protection for Life!

No one wants creaky bones, but the number of hospitalizations for osteoporosis-related fractures has increased in the United States, jumping 55% since 1995. The Agency for Healthcare Research and Quality says more than 254,000 hospital stays are due to injuries stemming from osteoporosis.

That’s why Dr. Fuhrman made a DVD called Osteoporosis Protection for Life. In it he explains what you can do to keep your bones strong and healthy, with exercise, improved diet and supplements.

Most people mistakenly are led to believe that drugs are the answer to treating osteopenia and osteoporosis. However, studies reveal that the bisphosphonates, like Actonel, Fosamax, Boniva, and Reclast, commonly prescribed for osteoporosis, are not as effective as we have been led to believe. As more and more research data comes out about the long-term risks of these medications, we are finding out that they are more dangerous than we had previously thought.

I want to give people the information they need to put an effective plan into action. In this video, I offer my advice regarding diet, supplements, and exercise. I am joined by my wife, Lisa, and staff to demonstrate the best exercises to effectively build your strength and bone mass. We've even added a fun 15 minute workout to start you on your way. Now is the time to take control of your health destiny!

For more, here’s a preview clip of Osteoporosis Protection for Life.

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Low Vitamin D May Lead to Metabolic Syndrome

Here’s more depressing vitamin D news. Writing in the Journal of Clinical Lipidology, scientists have determined insufficient vitamin D is associated with a 31% prevalence of metabolic syndrome, compared to only 10% for people with higher levels. I got Dr. Fuhrman's thoughts on this vitamin D mess.

What nobody considers in the metabolic syndrome (and overeating) issue is my overall message and mantra and that is that low-nutrient eating in general creates metabolic derangements leading to discomforts relievable by overeating.

This I have labeled toxic hunger. Toxic hunger or food addition has at its basis, low micronutrient intake. We have an exciting study we just completed documenting the changing perception of hunger with high-nutrient density diet and it is compelling.

In related news, lack of vitamin D has been linked to depression, difficulty thinking, high blood pressure and back pain. Luckily, Dr. Fuhrman’s Osteo–Sun can help keep your Vitamin D level within ideal range.

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Want Some Strawberry Frozen Yogurt?

I know. No one here eats yogurt, but that stuff isn’t actually frozen yogurt. And its not sorbet, ice cream or gelato either. It’s chicken! No, I’m not joking. It’s the result of something called Advanced Meat Recovery, where the bones of chickens, turkeys, pigs and cows are stripped of any leftover meat.

This congealed vomit is used to make hot dogs, bologna, chicken nuggets, salami and other processed meats. Dr. Fuhrman has a BIG problem with processed meat. He says it’s a major source of saturated fat and toxins, which can lead to heart disease and cancer. Sorry for giving you dry heaves.

Via Fooducate Blog.

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Blueberries Help Prevent Mental Decline


That’s a neat little video. Makes you want to run out and get some blueberries! Dr. Fuhrman is all about blueberries, he says, “Blueberries are among the best foods you can eat, and I recommend eating them everyday.” He explains they also having amazing anti-cancer properties.

One cup of blueberries contain 80 calories and a whole pint gives you about 225 calories. Like all other foods, the calories in blueberries come from its macro nutrients - 56 grams of carbohydrate, 1.5 grams of fat and 2.7 grams of protein. But it is blueberries' micro nutrient content that packs the most impressive wallop. Blueberries are packed with tannins, anthocyanins that have been linked to prevention - and even reversal - of age related mental decline and anti-cancer effects.

In February, researchers discovered consuming blueberries may reduce the size of cancer tumors found in young children, and improve survival rate.

Deb Empowered by the Natural Healing


Everyone likes a happy ending! Take Phil, he lowered his blood pressure and stopped his medication. And Steve, he dropped 42 pounds and beat diabetes. Now check out Deb. She switched to Dr. Fuhrman’s plan, learned all about the healing power of food and today feels great.

I couldn't concentrate on anything outside of my own realm. Also, I found preparing and making my own food was isolating. I ate alone which afforded me plenty of time to think of all the changes I was making to aide in my own health. I completely understand why God gave me Discoid Lupus. I am a person who does for everyone at my own expense. I am now forced to address myself and my needs first. I found in eating this way that I cannot rush the preparing or the ingesting. I see this as God's way of slowing me down and forcing me to appreciate so much that I just took for granted.

I had a pretty big reaction after being on this 6 week diet. On the 5th night of the diet, I awoke in the middle of the night. I felt as if I had a sun burn on the inside of my body. By morning, I felt as if my skin was jumping right out of my body. It was scary. I found one of the things that helped me was to have my skin rubbed. Ironic, since I am a massage therapist who massages everyone, but rarely do I receive a massage…continue reading.

CSA Boxed Share 8.17.09

Yesterday was interesting, just look at that bizarre mutant tomato! I think it’s related to Swamp Thing. But the rest of the box share was pretty tame: basil, lettuce, parsley, zucchini, squash, green peppers, purple peppers, garlic, potatoes, cabbage, eggplant, hot peppers and more tomatoes. All good stuff!


Lycopene Makes Healthier Blood Vessels

Go eat a big fat tomato! Because a new study in the journal Atherosclerosis reveals lycopene—an antioxidant found in red and pink fruits and vegetables—lowers LDL and improves artery health:

Oxidation of LDLs is thought to play an important role in the development of atherosclerosis or hardening of the arteries. Increasing LDL's resistance to oxidation is thought to possibly delay the progression of the disease.

“Our finding suggests that serum concentrations of lycopene may play a important role in the early stage of atherosclerosis,” wrote the researchers, led by Jong Ho Lee from the Department of Food and Nutrition at Yonsei University in South Korea.

“In addition, a reduced oxidative modification of LDL such as low oxidised LDL concentration and large LDL particle size may be one of the mechanisms by which lycopene could reduce arterial stiffness and the risk of CVD,” [reseachers] added.

Dr. Fuhrman is a big fan of lycopene. In fact, he calls tomatoes—which are loaded with lycopene—one of his ten super fruits and vegetables to eat everyday. Here’s more about tomatoes and his list:

Tomatoes have been a hot topic in recent years because their consumption has been linked to dramatic reduction in the incidence of common cancers. One of the tomatoes' heavily investigated anti-cancer phytochemicals is lycopene, which has been shown to be protective against cancer, including prostate cancer, breast cancer, endometrial cancer, lung cancer, and colorectal cancers.

  • Black raspberries
  • Strawberries
  • Blueberries
  • Flax Seeds
  • Green Leafy Vegetables
  • Tomatoes
  • Broccoli sprouts

Via Nutra Ingredients.

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"Lubrication" - I Like That Word

For those of you new to the blog, I was formerly an obese and chronically malnourished food addict who has been completely set free from all food addictions and eating disorders; including anorexia, nutrient restrictive dieting, yo-yo dieting, and binge eating disorder as result of embracing the nutritarian lifestyle that’s described in Eat to Live and Eat for Health. Here is my transformation.

Neil Steinberg used “lubrication” to describe alcoholism in his book, Drunkard.

Steinberg was referring to alcohol as "lubrication" for the continual stresses in a day.

Likewise, how much of our food choices, even healthy food, lubricate the stresses in our day?

It's not a perfection thing. It's a "let's be honest and face the truth of addiction" thing.

It's all about using wisdom in making choices that lead to optimal health. It's all about knowing ourselves and how we respond to stress.

I've lubricated the stresses in my life primarily with food for as long as I can remember.

When I was mothering a three-year-old, an eighteen-month-old, and a newborn the days were filled with continual stress. No sleep. No energy. No free time. No quiet solitude. I lubricated the stress with their half eaten hotdogs, macaroni and cheese, and pop tarts.

Health? That wasn't even a word in my vocabulary file.

Obesity? A year later, that word was.

We need to find other ways to lubricate stress in our day other than with food; because food, depending upon how it is used, has the power to give life or take it away.

Let’s all be mindful of the food(s) we eat, and why we eat them, because knowledge, not willpower, will enable us to live in freedom and optimal health.

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Growing Your Own Organic Garden...


It’s getting a little late in the season, but if you hurry up and plant now, you might get something. Here’s an organic gardening how-to video. Maybe jot down the info about growing stuff in the fall.

Eating to Live on the Outside: Slice

Happy Saturday! Time for another Eating to Live on the Outside—hope you’re ready. This week we’re “off” to New York City to check out Slice, a pizza place, an organic pizza place. Relax! It’s better than it sounds. Here’s a short list of things that might tickle your fancy.

Fresh Salad

  • Organic mesclun greens, carrots, cucumbers, plum tomatoes and choice of carrot ginger dressing or balsamic vinaigrette; looks good, but dressing on the side.

Beginner Hummus

  • Herb crust, caramelized onions, organic hummus and kalamata olives; the olives are a little iffy, but if you don’t eat them all the time. No worries.

Wizard Bruschetta

  • Honey whole wheat crust, all-natural marinara sauce, bruschetta topping: tomatoes, red onions, basil, sundried tomatoes, balsamic vinegar and olive oil; if you like tomatoes, this one should get your motor running.

The Radha

  • Honey whole wheat crust, organic hummus, kalamata olives and fresh bruschetta topping; same deal with the olives, just don’t make a habit out of it.

Slice is certainly more health-friendly than most pizza joints! Now, if I really had to pick something. I’m going to be bold today. I’ll go with the Wizard Bruschetta. I know, the salad has more greens, but fresh tomatoes, onions and basil is pretty hard to pass up. What do you think?

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Swine Flu Might Not Be Worse This Fall

Some claim the swine flu will return worse this fall, but others disagree. New findings in Journal of the American Medical Association say the next wave of swine flu will probably be about the same:

"In doing so, it is difficult to find evidence of 1918-like waves herald waves, or other such phenomena," they noted. The most recent flu pandemics, occurring in 1957 and 1968, "generally exhibited no more than one (mostly seasonal) recurrence" before settling down into relatively innocuous seasonal flu, [experts] said.

Overall, "examination of past pandemics reveals a great diversity of severity," Morens and Taubenberger said, adding that "some newer evidence [is] casting doubt on original herald wave theories."

One infectious-disease expert called the new analysis "absolutely correct."

Looking back at 20th century flu pandemics, "secondary waves have pretty much been either the same or even of less epidemiologic significance than the first wave," said Dr. Pascal James Imperato, dean of the school of public health at SUNY Downstate Medical Center in New York City.

Next to John & Kate, swine flu has been the story of the year, with reports like swine flu reaching 1 million cases in the United States and becoming the first pandemic of the 21st century. If you're worried about the flu, here' some advice from Dr. Fuhrman:

Americans eat a diet style that weakens their normal resistance to simple viral infections. In spite of advances in science that reveal the critical importance of thousands of protective micronutrients in the natural plant kingdom, much of the modern world consumes a diet rich in processed grains, oils, sweets and animal products. In the United States, for example, less than five percent of total calories consumed come from fresh fruits, vegetables, seeds, and nuts. These are the foods that are richest in micronutrients.

The key to health is nutrition per calorie. Those of us who eat the Standard American Diet (SAD) have a very low nutrient (per calorie) intake. This chronic malnourished condition is the true life-threatening epidemic in the modern world, resulting in a medical care crisis and untold tragedies. And this ubiquitous malnourishment may also eventually enable the Avian influenza viruses to spread more easily and develop into virulent forms. With the ubiquitous consumption of fake foods such as white bread, pasta, oil and sugar, nutritional incompetence is the norm.

The flu is a simple viral illness which a healthy body has scores of adequate defenses against. No flu, including the bird flu, is any match for a well-nourished immune system.

Via HealthDay News.

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Mike Learns a Lot and Improves His Blood Work


We’ve seen a bunch of people shape up on Dr. Fuhrman’s plan. Superstar Alanis Morissette slimmed down and today looks awesome. And Mildred, she had high cholesterol, but no more! Now check out Mike. He gained a lot of insight and drastically improved his blood work.

I just went to my first follow-up doctor’s visit after having stents put in. I showed the blood work results to my cardiologist who said, “Fantastic job. But you must keep it up”. He has me scheduled for another nuclear stress test in February 2007. So I am exercising, doing 1.75 miles on the treadmill everyday, and staying with the Eat to Live diet to keep my cholesterol to where it is now.

I am so thankful for the information I have learned and continue to learn from Dr. Fuhrman's book. I will soon buy some of the other books. It truly is sad that doctors do not discuss with patients the heart health problems that come if they don't get high cholesterol under control when it is first noticed. I felt confident that the Zocor would keep things under control and it did not...continue reading.

Lack of Sleep Boosts Diabetes Risk

Are you tired? You might get diabetes! A new report Journal of Clinical Endocrinology and Metabolism claims poor diet, sedentary lifestyle and insufficient sleep heightens risk of diabetes:

Dr. Plamen Penev, of the University of Chicago, Illinois, and a senior author of the study and colleagues subjected 11 healthy but sedentary middle-aged men and women to two 14-day periods of sedentary living with free access to food and either 5.5 hours or 8.5 hours of sleep each night.

As nightly sleep times changed from 8.5 to 5.5 hours, the participants went to bed later and got out of bed earlier and, as a result, average sleep duration was reduced by about two hours a day.

When the adults had their bedtimes decreased from a healthy 8.5 hours to 5.5 hours they showed changes in their response to two common sugar tests, which were similar to those seen in people with an increased risk of developing diabetes.

Go to bed already! Previous studies have linked lack of sleep to weight-gain, getting the common cold and obesity. Now, do you really need to know why sleep is a good idea? Here Dr. Fuhrman explains the importance of getting shuteye:

During sleep, your body removes the buildup of waste in the brain. Sufficient sleep is necessary for the normal function of your nervous and endocrine systems. Most civilizations in human history recognized the value of mid-afternoon naps. The desire for a rest, short sleep, or “siesta” after lunch should not be seen as an abnormal need, but rather a normal one. People who “cover up” their lack of sleep by using drugs (such as caffeine) as food and/or food (such as highly processed, sugary foods) as drugs sometimes claim (even boast) that they can get by with very little sleep. As you begin to live more healthfully, you may quickly recognize that you need more sleep than you previously thought.

Via Reuters.

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Healthy Lifestyle Cuts Risk of Chronic Disease

Here’s a revelation! If you don’t smoke, exercise, eat right and maintain a healthy body weight you are less likely to get sick, so says a survey of nearly 24,000 adults in the Archives of Internal Medicine.

Most participants had one to three of these health factors, fewer than 4 percent had zero healthy factors and 9 percent had all four factors. Over an average of 7.8 years of follow-up, 2,006 participants developed new cases of diabetes (3.7 percent), heart attack (0.9 percent), stroke (0.8 percent) or cancer (3.8 percent).

After adjusting for age, sex, education level and occupation, individuals with more healthy lifestyle factors were less likely to develop chronic diseases. Participants who had all four factors at the beginning of the study had a 78 percent lower risk of developing any of the chronic diseases during the follow-up period than those who had none of the healthy factors. The four factors were associated with a 93 percent reduced risk of diabetes, 81 percent reduced risk of heart attack, 50 percent reduced risk of stroke and 36 percent reduced risk of cancer.

The largest reduction in risk was associated with having a BMI lower than 30, followed by never smoking, at least 3.5 hours of physical activity and then adhering to good dietary principles.

I know, pretty obvious advice, but it doesn’t hurt to remind people. Like this. In February, scientists determined if people exercised more and ate better it would help stifle global cancer rates.

Via Newswise.

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Company Who Recalled Bad Beef Was Warned Before!

Last week, a meat processor recalled over 800,000 pounds of beef due to salmonella. And now, a new report accuses the company of dragging unconscious cattle, which can raise cows' risk of contracting E. coli and salmonella.

Records show the company was also slapped with an animal handling citation last year after US Department of Agriculture (USDA) inspectors found workers at the Fresno plant were using electric prods to cajole cattle through a narrow chute prior to slaughter. The visit, carried out in March 2008, followed in the wake of the biggest beef recall in US history that was linked to a separate Californian slaughter facility.

The company, a subsidiary of Cargill, was admonished after three cows were stunned when they refused to move “so that they could be pulled through the restrainer to be shackled, hung and bled," said the USDA report.

Under USDA regulations, use of a cattle prod is considered humane when used properly on walking animals. It is understood that dragging unconscious cattle could increase the risk of animals contracting salmonella and E.coli as cow hides can pick up bacteria from feces than can collect around the chute.

This shouldn’t surprise you. Food producers cut corners all the time. That peanut butter scare in January, turns out the guilty company had been scolded for mildew before the recall.

Via Food Production Daily.

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Peppy Attitude Helps Women's Hearts

Sometimes its hard to think on the bright side, but ladies, please give it a try. Because a new study in the journal Circulation claims women who are optimists are less likely to develop heart disease.

Researchers found that among more than 97,000 U.S. women between the ages of 50 and 79, those with generally optimistic dispositions were 14 percent less likely to die over eight years than their pessimistic counterparts.

They were also 9 percent less likely to develop coronary heart disease, and 30 percent less likely to die of heart complications.

That meant that the one-quarter of women who scored highest in optimism had lower rates of developing heart disease than the one-quarter with the lowest scores (deemed "pessimists"): 43 cases per 10,000 women, versus 60 cases. They also had fewer deaths over the eight years: 46 per 10,000 women, versus 63 among pessimists.

So listen, no matter how bad your husband screws up. Stay positive! Remember, Dr. Fuhrman says a happy emotional environment and reducing stress is an important part of health.

Via Reuters.

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Fresh - Ordinary People Changing the World of Food


I just found this! It’s the trailer for a new movie called Fresh, about people in small communities shifting away from mass-produced food to locally grown fare. It features whole foodie Michael Pollan. Awesome!

Via Serious Eats.

High-Fat Diets Screw Up Physical Performance in Rats!

Poor little lab rats! New findings in the FASEB Journal show consuming a high-fat diet significantly reduces physical endurance—and memory—in rats. After nine days, rats on a high-fat diet could only run half the distance of rats eating a low-fat diet.

On the fifth day of the high-fat diet (the first day back on the treadmill), the rats were already running 30 per cent less far than those remaining on the low-fat diet. By the ninth day, the last of the experiment, they were running 50 per cent less far.

The rats on the high-fat diet were also making mistakes sooner in the maze task, suggesting that their cognitive abilities were also being affected by their diet. The number of correct decisions before making a mistake dropped from over six to an average of 5 to 5.5.

The researchers also investigated what metabolic changes the high-fat diet was inducing in the rats. They found increased levels of a specific protein called the 'uncoupling protein' in the muscle and heart cells of rats on the high-fat diet. This protein 'uncouples' the process of burning food stuffs for energy in the cells, reducing the efficiency of the heart and muscles. This could at least partly explain the reduction in treadmill running seen in the rats.

The rats that were fed a high fat diet and had to run on the treadmill also had a significantly bigger heart after nine days, suggesting the heart had to increase in size to pump more blood around the body and get more oxygen to the muscles.

High-fat diets will jack you up! Back in April, a study showed low-fat diets improve people’s health after weight-loss by improving blood vessel function much better than fatty diets.

Via EurekAlert!

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Breastfeeding Cuts Breast Cancer Risk

According to a new study in the Archives of Internal Medicine, mothers reduce their risk of breast cancer—even if they have family history—by breast feeding. However, researchers aren’t sure why.

Why breastfeeding reduces risk of breast cancer is unknown. The authors suspect that when women do not breastfeed, inflammation and engorgement shortly after birth causes changes in breast tissue that may increase risk for breast cancer. Breastfeeding followed by weaning may prevent this inflammation.

When the researchers compared data about women who breastfed and those who did not, there was a 25 percent total reduction in incidence of premenopausal breast cancer. But, Alison Stuebe, assistant professor of obstetrics and gynecology at the University of North Carolina at Chapel Hill School of Medicine and lead author of the study, says, that statistic was accounted for by women without a family history of the disease.

“We did not find an association between breastfeeding and premenopausal breast cancer among women without a family history of breast cancer,” Stuebe says. “This could be because there’s something about genetically caused breast cancer that’s affected by breastfeeding, or it could be because rates of breast cancer were so low in women without a family history that we couldn’t see an association in this data set.”

Dr. Fuhrman is a big advocate of breastfeeding, but—in regard to recent news about children’s lack of vitamin D—he suggests breastfeeding mothers still give their kids a vitamin D supplement.

Via Newswise.

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Heather Mills Inks Deal with Retailer for Her Vegan Foods

Dr. Fuhrman’s friend Heather Mills will now start selling her line of plant-based foods through U.K. retailer Redwood Wholefood Company. She said it’s a dream come true.

“We are delighted that the business has been acquired by someone with the dynamism and passion of Heather,” said Redwood director Keith Stott. “We’ve been approached by many large food manufacturers in the past but have never wanted to jeopardize the future of our employees — who we value so much – or our factory by selling the business to a large corporation. By selling to Heather we are protecting our loyal staff and also our base in Corby.”

Actually, Heather is on a tear lately. Last month, she opened an organic vegan cafe in the United Kingdom, called The Vbites Café. Heather is a huge advocate of a meat-free life.

Via Food Navigator.

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Beetroot Juice Powers Up Exercise Stamina!

Beets are powerful juju. Not only will they turn your pee red, but a new study in the Journal of Applied Physiology, claims beetroot juice boosts stamina and can help you exercise longer.

The research team believes that the findings could be of great interest to endurance athletes. They could also be relevant to elderly people or those with cardiovascular, respiratory or metabolic diseases.

The research team conducted their study with eight men aged between 19 and 38. They were given 500ml per day of organic beetroot juice for six consecutive days before completing a series of tests, involving cycling on an exercise bike. On another occasion, they were given a placebo of blackcurrant cordial for six consecutive days before completing the same cycling tests.

After drinking beetroot juice the group was able to cycle for an average of 11.25 minutes, which is 92 seconds longer than when they were given the placebo. This would translate into an approximate 2% reduction in the time taken to cover a set distance.

And root vegetables, like beets and carrots, are loaded with fiber and powerful antioxidants, like cartonoids and betacyanin, which protect against cancer by stopping cell mutations.

Via EurekAlert!

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Phil Normalizes His Blood Pressure, No More Cholesterol Medications


We’ve seen a lot of people benefit from Dr. Fuhrman’s program, like Steve. He beat his diabetes and lost weight. Agatha too! She trimmed down and ditched her pills. Now get a load of Phil. Today, his blood pressure is normal and he doesn’t need his cholesterol medications:

I read Eat to Live by coincidence. Just picked it up off the book shelf. I am 60 and I had been on a beta blocker for 15 years. In the last several years I had been lethargic and very tired. My weight was almost 200 lbs. My cholesterol was 210. I had to get off the blood pressure medication, so I thought I would give the plan a try.

My weight is now 168. My blood pressure is normal and my cholesterol is 165. The first three weeks were difficult. Around week four I started feeling better and my blood pressure was much lower. Eight weeks later, my mood was back to normal and my energy level was the highest it has been in years. I am five months into the program and my story so far is a huge success.

Getting all my clothes altered was expensive. From a 37 waist to 33 ½ is a lot of alterations. I eat no salt, no bread, no processed foods, almost no desserts, almost no cheese, almost no pasta. Breakfast is a fruit smoothie with a fresh orange, or cereal with fruit or most often oatmeal—always with fresh oranges and bananas…continue reading.

The Bounty of Gardening

This is a recent harvest from my garden. I’m learning the fine art of growing vegetables this year, and having a blast working in my garden, especially in the early mornings when everything is still and quiet.

When I was chronically malnourished and obese, I ate a steady diet of peanut butter sandwiches, processed cereal with milk, spaghetti and garlic bread, beef and noodles, cottage cheese, meatloaf, pizza, and chicken nuggets. A garden was not even a blimp on my radar screen of desire. Now, after a year of eating nutrient dense foods, just looking at a picture of vegetables makes my mouth water.

One of my favorite ways to serve zucchini and tomatoes is to line a rectangular, stoneware pan with foil (to simplify clean-up), and layer slices of yams, cut up zucchini, tomatoes, onions, a bit of minced garlic, Dr. Fuhrman’s MatoZest, and juice from one lemon. I seal everything with a top layer of foil, and put the pan into a 425 degree, pre-heated oven for an hour. Afterwards, while still encased in foil, I let it stand for another half hour before serving, which causes flavors to blend together. I then serve with a fresh pot of lentil stew, sliced cucumbers, (also from the garden), steamed broccoli, chunks of cantaloupe, and raw almonds, resulting in an inexpensive, delicious, and nourishing meal for any family.

CSA Boxed Share 8.10.09

Ugh! It hardly feels like summer this year with all the rain we've been having. If it wasn’t for my CSA box shares I think I’d pack up shop and move to California. Luckily, this week was a good haul. It cheered me up a bit.

As you can see, I got a whole box of tomatoes, plus cherry tomatoes, cabbage, corn, shallots, green bell peppers, garlic, potatoes, zucchini and yellow squash. After I split it with my buddy, I took home half the tomatoes, some potatoes, the squash, a few shallots and the garlic. Sweet!

American Children are Vitamin D Deficient

The shocking results of a recent study conducted across the U.S. revealed 7 out of 10 children have dangerously low levels of vitamin D leaving them at risk of heart disease, rickets, and weak bones.

The study analyzed data gathered in the 2001 to 2004 National Health and Nutrition Examination Survey (NHANES) of a nationally representative sample of 6,275 children aged 1 to 21.

Kids who have low vitamin D levels are at serious risk of heart disease in adulthood, find Johns Hopkins researcher Jared P. Reis, PhD, and colleagues. Reis' team analyzed data from 3,577 12- to 19-year-olds in the NHANES database.

They found that even after controlling for all kinds of factors that affect heart disease risk—obesity, exercise levels, race/ethnicity, age, gender, and socioeconomic status—low vitamin D put kids at risk of heart disease as adults.

A sufficient amount of vitamin D is difficult to obtain from dietary sources. It is possible to obtain vitamin D from direct sun exposure—without sunscreen (sunscreens block UV-B rays they in turn prevent the body from converting vitamin D). However, since the generous amount of sunshine necessary to assure sufficient vitamin D exposure is potentially harmful and because children often spend too much time indoors watching television, playing video games, or on the computer, it is advisable for all children to assure vitamin D levels with supplements, not sunshine.

The American Academy of Pediatrics (AAP) updated their guidelines in 2008 for vitamin D intake in infants, children, and teens to prevent rickets and vitamin D deficiency. Their latest guidelines increased the recommended minimum daily intake from 200 IUs to 400 IUs per day of vitamin D for all infants, children, and adolescents beginning in the first few days of life.

I suggest children require even more vitamin D then what is available through breast milk, formula and most multivitamins. My Osteo-Sun capsules are a great source of vitamin D and can easily be twisted opened and the tasteless powder mixed into children's food or drink. Each capsule provides 300 IUs of D3.

I recommend the following daily supplementation for children to ensure adequate intake of vitamin D.

Children 0 to 6 months:

  • Liquid vitamin D supplement for infant, with 4-6 capsules of Osteo-Sun daily for pregnant or breastfeeding mother as well

Children 6 to 24 months:

  • 1 capsule of Osteo-Sun opened and mixed in formula or food

Children 24 months to 6 years:

  • 2 capsules of Osteo-Sun opened and mixed in food or drink

6 years and up:

  • 3 capsules of Osteo-Sun opened and mixed in food or taken by mouth

In addition, I also recommend children 1 year and up supplement with his multivitamin, Pixie-Vites, and DHA Purity. See my vitamin advisor for details.

And to learn more about how to protect your children's health, read my book Disease-Proof Your Child:

  • An essential guide for raising children with healthy minds and bodies.
  • The how-to's for reducing occurrences of ear infections, allergies, and asthma.
  • Delicious, easy to prepare, kid-tested healthy recipes designed to please even the fussiest eaters
  • An arsenal against developing cancer, autoimmune disorders, and cardiovascular disease.
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Greetings from Emily Boller

I was obese for nearly twenty years, and by the time I was in my late 40's I had experienced heart disease, hypertension, pre-diabetes, hopelessness and depression, achy joints, lower back pain, “brain fog,” and loss of energy from chronic malnutrition and carrying around the extra weight.

Due to being chubby I was put on my first, nutrient restrictive diet at age six by well-meaning, but totally misguided adults.  I gradually developed anorexia that required hospitalization at the age of 17. Eventually I ballooned to 238 lbs., and attempted almost every diet imaginable on the market.  I ended up in the vicious cycle of yo-yo dieting; psychological and physiological deprivation followed by binge eating episodes and more weight gain.

Back in 2002, I read Eat to Live for the first time, but put it away because I incorrectly assumed that a lifestyle of eating mostly high nutrient, plant based foods would be totally impossible to achieve in our culture.  However, after a few years of mounting medical bills, including a heart catheterization and various other medical incidents, I made the decision to get my health back, and committed to the nutritarian way of eating on July 10, 2008.

before and after images of Emily BollerAlmost ten months later the majority of 100 lbs was shed, and today I no longer have heart disease, pre-diabetes, hypertension, achy joints, lower back pain, organic depression, brain fog, or chronic lethargy. I documented the entire journey; including pictures, medical stats and how I was feeling from month to month.  To view it click here.

Because my body is now well nourished from eating nutrient rich foods, the intense cravings that compelled me to eat high fat, processed foods are now completely gone. I have literally been set free from toxic food addiction and the resulting eating disorders that developed that controlled my every waking moment for as long as I can remember.


I'm a former food addict that understands the utter despair and all-consuming pain and confusion of eating disorders. I understand a broken heart from loss of personhood and dignity due to anorexia, yo-yo dieting and obesity. I understand what it means to be so discouraged and hopeless that the desire to live fades; and I understand what it feels like to be completely free from toxic food addictions through embracing the nutritarian lifestyle while living in this junk food culture.  It is my sincerest desire to inspire, encourage and walk alongside those who want to successfully live in the same freedom.


 All the best of optimal health to everyone!

Cartoon Animals Go "Nom Nom Nom" on Veggies


Fans of the “Hamster Dance” will love this. A whole bunch of animated animals eating vegetables to the tune of “Nom Nom Nom.” I watched it a dozen times already.



I have a sick sense of humor. So while this little ditty may grade on your nerves. I find it annoyingly charming. Besides, it’s better than that horrible canned chicken!

Via Serious Eats.

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Eating to Live on the Outside: Nile Ethiopian Restaurant

It’s Saturday. Time for the Eating to Live on the Outside road show. And today we’re “off” to Nile Ethiopian Restaurant in Virginia. How does it stack up? I like it. Here’s a quick list of stuff I might order.


  • Whole lentils cooked and mashed, seasoned lime juice and mustard; lentils are awesome. Just make sure you don’t order lentils if you’re out on a date. Toot, toot!

Ater Kik Alicha

  • Yellow split peas cooked in mildly flavored sauce, seasoned with garlic and ginger; looks good to me. It’s hard to go wrong with garlic.


  • Finely chopped collard green seasoned with garlic and ginger; collard greens are always a winner for me.

Tekel Gomen

  • Green cabbage seasoned with fresh garlic and ginger; cabbage is cool, just watch out for the toot-toots here too.


  • String beans and carrots cooked in a mild caramelized onion sauce; string beans are great. I like them when they’re a tad undercooked. They’re crispier that way.

Now, if I REALLY had to pick something. I’d go with the go with the Gomen. I eat collard greens a lot. So I’ll stick with the sure thing. What about you? What would you order? Check out Nile’s menu and let know.

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Ghost Writers Pushed Hormone Therapy in Medical Journals

I know. What a shocker. Newly revealed court documents show Wyeth pharmaceuticals paid a “medical communications” company to write papers supporting its hormone drug therapy.

The articles, published in medical journals between 1998 and 2005, emphasized the benefits and de-emphasized the risks of taking hormones to protect against maladies like aging skin, heart disease and dementia. That supposed medical consensus benefited Wyeth, the pharmaceutical company that paid a medical communications firm to draft the papers, as sales of its hormone drugs, called Premarin and Prempro, soared to nearly $2 billion in 2001.

But the seeming consensus fell apart in 2002 when a huge federal study on hormone therapy was stopped after researchers found that menopausal women who took certain hormones had an increased risk of invasive breast cancer, heart disease and stroke. A later study found that hormones increased the risk of dementia in older patients.

The ghostwritten papers were typically review articles, in which an author weighs a large body of medical research and offers a bottom-line judgment about how to treat a particular ailment. The articles appeared in 18 medical journals, including The American Journal of Obstetrics and Gynecology and The International Journal of Cardiology.

Are you really that surprised? Honestly, I’ve always figured this was going on. Reminds me of all the flap surrounding Dr. Robert Jarvik—pioneer of the artificial heart—hocking Lipitor pills.

Via The New York Times.

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Recalled Ground Beef Linked to Antibiotic-Resistant Salmonella

Aren’t you glad you don’t eat hamburgers? Yesterday, US Department of Agriculture issued a warning that more than 800,000 pounds of beef products from a California producer have been recalled due to an outbreak of antibiotic-resistant salmonella.

The US authorities said it had raised the alarm after being contacted by Colorado health officials about an ongoing investigation into an outbreak of Salmonella Newport.

The Colorado Department of Public Health and Environment (CDPHE) announced last week that it was involved in a nationwide investigation with the USDA and other state authorities to investigate cases of salmonella infections that were “resistant to several commonly used antibiotics”.

While reports of illnesses have come from nine states, the majority of those affected were in Colorado – with ground beef pin-pointed as the most likely cause for the 21 people sickened in the state, said the CDPHE.

Whoa! That’s a pretty big recall. The last big one was the 400,000 pounds recalled for E. coli contamination. I wonder what they do with it all. Maybe that's how you make hotdogs.

Via Food Production Daily.

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Popular Bug Repellent Deet Harms Nervous System

Here’s a stern warning for all those moms hosing down their kids with bug spray at the cookout. Published in the journal BMC Biology, scientists have determined deet—a common chemical used in insect repellents—is neurotoxic and harms the brain.

The active ingredient in many insect repellents, deet, has been found to be toxic to the central nervous system. Researchers say that more investigations are urgently needed to confirm or dismiss any potential neurotoxicity to humans, especially when deet-based repellents are used in combination with other neurotoxic insecticides.

Vincent Corbel from the Institut de Recherche pour le Développement in Montpellier, and Bruno Lapied from the University of Angers, France, led a team of researchers who investigated the mode of action and toxicity of deet (N,N-Diethyl-3-methylbenzamide). Corbel said, "We've found that deet is not simply a behavior-modifying chemical but also inhibits the activity of a key central nervous system enzyme, acetycholinesterase, in both insects and mammals".

Not exactly comforting news for little campers and hikers! That’s why Dr. Fuhrman says parents must be vigilant to protect their children from toxic environments—not just pesky mosquitoes.

Via ScienceDaily.

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Yoga and Meditation at Work Helps Reduce Stress

I love Yoga! I practice twice a week. So this is awesome. Findings in the journal Health Education & Behavior reveal doing a little yoga and meditation everyday during lunch can help people reduce stress at work.

Participants attended one-hour weekly group meetings during lunch and practiced 20 minutes of meditation and yoga per day at their desks. After six weeks, program participants reported that they were more aware of external stressors, they felt less stressed by life events, and they fell asleep more easily than did a control group that did not experience the intervention.

“Because chronic stress is associated with chronic disease, I am focusing on how to reduce stress before it has a chance to contribute to disease,” said Maryanna Klatt, lead author of the study and an assistant professor of clinical allied medicine at Ohio State.

“My interest is to see whether or not we can get people to reduce their health care utilization because they’re less stressed. I want to deliver something low cost at the work site, something practical that can be sustained, that can help reduce health care costs,” Klatt said.

It’s weird for me though. If I’m too stressed I can’t do Yoga. I can’t focus. But I better find a way to chill out, because Dr. Fuhrman insists reducing negative stress is an important of a long healthy life. My bad!

Via Newswise.

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Lower Cholesterol Cuts Risk of Dementia

I’m demented already, so I might not be the best person to talk about this, but new research in the journal Dementia and Geriatric Cognitive Disorders claims keeping cholesterol levels in check, i.e. low, reduces your likelihood of Alzheimer's disease.

Between 1994 and 2007, a review of their medical records showed that 469 had Alzheimer's disease and 127 had vascular dementia, the second most common form of dementia after Alzheimer's disease, which is caused by clogged blood vessels and other conditions affecting the blood supply to the brain.

Compared to people with "desirable" cholesterol levels below 200 milligrams per deciliter of blood (mg/dL) in midlife, the risk of Alzheimer's disease three decades later was 57 percent higher in people with high midlife cholesterol levels of 240 mg/dL and above.

"Borderline" high cholesterol (200 to 239 mg/dL) tended to increase the risk of Alzheimer's disease as well, but the results were not statistically significant.

Or, you can just avoid problem altogether. A plant-based diet staves of heart disease and lowers blood pressure and cholesterol. Now, I think eating vegetables is better than going nuts—right?

Via Reuters.

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Exercise Improves Quality of Life After Cancer

A good half hour in the gym is a great way to blow off some steam and according to a new study in the journal Cancer, exercise also helps improve life after cancer, specifically breast, prostate and colorectal cancer.

They interviewed 753 men and women, all at least 65 years old, who had survived 5 or more years after a breast, prostate, or colorectal cancer diagnosis. All were overweight to some degree, but none was morbidly obese.

When the interviewers asked about exercise, diet, weight status, and quality of life, they found that half the group got no more than 10 minutes of moderate-to-vigorous exercise per week, and only 7% had healthful eating habits…

…However, those who exercised more and had better diet quality also had better physical quality of life outcomes (e.g., better vitality and physical functioning) than those who exercised less and ate poorly. Also, the greater the body weight, the poorer the physical quality of life.

In general, conclude [researchers], the results point to "the potential negative impact of obesity and the positive impact of physical activity and a healthy diet on physical quality of life in cancer survivors.

In related news, doing moderate to high-intensity exercise for 30 minutes a day cuts cancer risk in men by 50%. Regular exercise helps strengthen bones too.

Via Reuters.

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Millions and Millions of Kids Too Low in Vitamin D

Vitamin D deficiency is no joke! A new estimate in the journal Pediatrics reports 7.6 million children, adolescents and young adults have levels of Vitamin D so low that they can be considered deficient. Another 50.8 million people have higher levels, but still too low.

The researchers and others blamed the low levels on a combination of factors, including children spending more time watching television and playing video games instead of going outside, covering up and using sunscreen when they do go outdoors, and drinking more soda and other beverages instead of consuming milk and other foods fortified with Vitamin D.

"This appears to be another result of our unhealthy lifestyles, including a sedentary society that doesn't go out in the sun much," Michal L. Melamed of the Albert Einstein College of Medicine in New York said.

The analysis and an accompanying federal study also found an association between low Vitamin D levels and increased risk for high blood pressure, high blood sugar, and a condition that increases the risk for heart disease and diabetes, known as the metabolic syndrome.

Taken together, the studies provide new evidence that low Vitamin D levels may be putting a generation of children at increased risk for heart disease and diabetes, two of the nation's biggest health problems that are also increased by the childhood obesity epidemic.

In related news, vitamin D deficiency has been linked to difficulty thinking and increases risk of dementia. To help boost vitamin D, Dr. Fuhrman has his own supplement, called Osteo–Sun, in vegan and non-vegan forms.

Via The Washington Post.

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Berry Nutrient Helps Improve Cholesterol

I love berries. I eat a bunch of blueberries everyday. Good thing a new study in American Journal of Clinical Nutrition claims consuming a lot anthocyanins—a nutrient found in blueberries—may improve both HDL and LDL cholesterol, i.e. raise good cholesterol and lower bad.

Using a double-blind, randomized, placebo-controlled trial design, the Chinese researchers studied the effects of a twice daily dose of 160 mg anthocyanins on the lipid levels of the participants.

After 12 weeks of supplementation, HDL cholesterol levels increased by almost 14 per cent in the anthocyanin group, compared to a rise of only 2.8 per cent in the placebo group. Furthermore, LDL cholesterol levels decreased by 13.6 per cent in the anthocyanin group, compared to an increase of 0.6 per cent in the placebo group.

The removal of cholesterol from cells, the so-called cellular cholesterol efflux, was found to increase by 20 per cent in the anthocyanin group, compared to a 0.2 per cent in the placebo group.

Listen, fruits and vegetables are loaded with all sorts of nutrients. Anthocyanins are just the tip of the iceberg. Other foods like concord grapes and prunes are good sources of anthocyanins too.

Via Nutra Ingredients.

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Not Only At The 4H Fair But Everywhere

Editor's Note: This is Dr. Fuhrman's follow up to this post: The 4H Pledge. This Week is Our County's 4H fair.

America is certainly beautiful and one of the best places in the world to live, but our population of proud Americans has let their health deteriorate. We are not living up to our heritage as leaders in technology, in health, in fitness, and in doing what is right for humanity. The image of overfed, fat and sickly Americans has become a common joke the world over.

The number of obese Americans is higher than the number of those who smoke, use illegal drugs, or suffer from other physical ailments. A poor diet and even being moderately overweight is a major risk factor associated with highly prevalent, serious diseases, such as heart disease, cancer, and diabetes, and the diet-style that creates these diseases fuels out-of-control medical costs.

In the 20th century, the average American diet shifted from one based on fresh, minimally processed vegetable foods to one based on animal products and highly refined, processed foods. As a result, Americans now consume far more calories from fat, cholesterol, refined sugar, animal protein, sodium, white flour, and far less fiber and plant-derived nutrients. Obesity, diabetes, heart disease, and cancer have skyrocketed. Our diet is killing us and resulting in a health care crisis no economy can afford.

The saddest part is the needless medical tragedies that cause so much unnecessary suffering, with deaths and serious chronic diseases arising out of nutritional ignorance that never had to occur in the first place. How do we measure the pain, suffering, and emotional distress thrust upon individuals and families as a result of this staggering epidemic of broken hearts?

Wrong information begets bad results and good information begets good results. Consider these three critical points.

  • Americans have adopted a distorted viewpoint that doctors and drugs are the answer to all their health problems.
  • Unhealthy food is addicting
  • Low micro-nutrient intake leads to overeating

These three simple facts helped create the problem that is killing most Americans, and solving these simple truths is the solution to what ails America.

Very few people take advantage of modern nutritional science that can bless us with the potential to live longer and in greater health than ever before in human history. Many rally against the criticism of their junk food (junkatarian) lifestyle and food addictions. We can see this everywhere and even in the comments posted here. They make it clear how powerful food addictions are, and the desire of many to want to squelch this much needed message and purpose.

We have a mission to change Americans and it will not be silenced.

Study Says Organic Food Not More Nutritious Than Regular Food -- UDPATE --

People buy organic for a lot of reasons. No pesticides or no chemicals—that’s a biggie—and some say it tastes better, especially organic fruits and vegetables.

Other people insist it’s more nutritious than traditional produce. Is it really? I’d like to think so, but a new study says it isn’t.

The research, appearing in the American Journal of Clinical Nutrition and based on a review of data from the last 50 years, only found a very small number of nutritional differences between organic food and non-organics. Key highlights:

  • From a total of over 52,000 articles, there were 162 (137 on crops and 25 on livestock products) that met the researchers' first level of inclusion criteria but only 55 of these were of satisfactory quality and went into the analysis.
  • Conventionally produced crops had a significantly higher content of nitrogen.
  • Organically produced crops had a significantly higher content of phosphorus and higher titratable acidity.
  • There was no evidence of a difference among the remaining 8 crop nutrient categories.
  • Analysis of the few quality studies on livestock products showed no evidence of differences in nutrient content between those that were organically and those that were conventionally produced.

However, researchers say it’s difficult to provide a definite answer until longer studies have been completed. In the meantime, stick with organic food, at the very least it’s safer. Pesticides and chemicals certainly don’t help. Eek! 

UPDATE: Dr. Fuhrman had some thoughts on this:

Lower nitrogen residue in the organic food is another important reason to eat organic that this study documented. The over-use of nitrogen fertilizers is polluting our oceans, removing ozone and damaging the ecosystem, plus excessive nitrogen compounds in the non-organic food is also not healthy.

Via Medical News Today.

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A Soldier's Eat To Live Story


Lots of people from different walks of life have shaped up on Dr. Fuhrman’s approach to diet and nutrition. A pharmaceutical rep likes it and even a lowly blogger like me lost 60 pounds. Now here’s a story from a solider in Iraq.

In January, Matt was deployed to Iraq. He has been eating Eat To Live for 8 months in military dining facilities and in the field. It's challenging, eating veggies, fruits, and whole grains, but they do provide it, you just have to filter your way through the chow hall and seek out the good foods. I also sent him boxes and boxes of healthy nuts and seeds, dried fruits, nut butters, and healthy crackers (not perfect there, but he needs energy in the desert).

People always question his diet, some in disbelief and some generally interested, like anywhere else in the world. So many people (as you all have encountered) have excuses for not wanting to eat healthy and modify their diet and lifestyle, because it's too hard, too many obstacles, etc., but here's a person who has been able to be successful in Iraq in the middle of a war for 8 months! I am so proud of him. I attribute determination, personal health goals, and compassion for his success...continue reading.

Closet Full of Colors

For almost twenty years of my adult life, I was obese. (I was also “chubby” as a kid, but won’t go there today.)

Obesity not only robbed me of health, vitality, and quality of life, it literally zapped colors right out of my life; not only deleting colorful food from my plate, but colorful clothing from my closet as well.

Over the years I invested in a few pieces of plus-size garments in the color black: a pair of black, stretch pants, a few black t-shirts, a black-patterned blouse, a black sweater, and a black jacket or two. Sometimes, rarely, a slight shade of gray was thrown into the mix, creating a rather dreary palette.

In fact, I had a “uniform” for all public events that I attended; my standard outfit consisted of a pair of size 3x black, stretch pants, and a black tank top with a lightweight, black-patterned blouse thrown over it. I wore it fall, winter, spring, and summer; even on the hottest, most sultry days of summer. It was suffocating, but it shielded glaring eyes from noticing my obesity. Of course, I always adorned myself with an artsy piece of jewelry so that people could focus on it, and not my size.

Gradually, over the course of this past year, as I got my health back, my closet started to change also, until one morning this past spring, I noticed an entire palette of beautiful and refreshing colors peaking out from its hangers. Pink. White with stripes. Sky blue. Aqua. Peach. Golden yellow. Light green. Lavender.

Black is beautiful, but becomes dreary when it’s the only color. An even drearier life. Terrible grammar, I know. But I don’t care. My closet is symbolic of the pretty colors flowing in my life now, and nothing else matters. No joking.

CSA Boxed Share 8.4.09

Despite the rainy, depressing weather, yesterday’s box share brightened up my day. Tomatoes are one of my favorite vegetables, so I was stoked when I found two containers of cherry tomatoes, along with regular tomatoes, corn, cabbage, basil, shallots, zucchini, garlic, potatoes and onions.

Now, until my garbage tomato starts bearing fruit—no doubt it’s been delayed by the unseasonably cool summer—I’ll have to make do with these tomatoes. Okay, so after the split with my friend I got some potatoes, shallots, corn, onions, zucchini and of course tomatoes. Sweet!


Severe Childhood Obesity Triples!

Clearly, we’re dropping the ball here. A new report in Academic Pediatrics says the rate of severe childhood obesity has increased three-fold over the last 25 years, with the biggest jump among minorities living below the poverty level. Roughly 2.7 million kids in the U.S. are obese.

he research by Skelton and colleagues is the first of its kind to use the new classification and detail the severity of the problem. They found that the prevalence of severe obesity tripled (from 0.8 percent to 3.8 percent) in the period from 1976-80 to 1999-2004. Based on the data, there are 2.7 million children in the U.S. who are considered severely obese.

Increases in severe obesity were highest among blacks and Mexican-Americans and among those below the poverty level. For example, the percentage of Mexican-American children in the severely obese category was 0.9 percent in 1976-80 and 5.2 percent in 1999-2004.

Researchers also looked at the impact of severe obesity and found that a third of children in the severely obese category were classified as having metabolic syndrome, a group of risk factors for heart attack, stroke and diabetes.

No doubt. It’s scary, but hardly surprising. In January, a study found more Americans have multiple chronic illnesses—like cancer, heart disease and diabetes—now, then ever before. Eek!

Via ScienceDaily.

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The 4H Pledge. This Week is Our County's 4H fair. -- UPDATE --

I was in 4H when I was a kid, and now my children are in it. It’s always fun to go to the fair soon after the judges place the infamous ribbons on the projects to see what award they received; the suspense and excitement is sort of like Christmas in July. For rural kids especially, the county fair is one of the highlights of summer.

When I was a kid, I didn’t really notice the food vendors at the fair. Cotton candy, salt water taffy, hotdogs, and snow-cones were just a part of the package. No big deal.

Now, as a bonafide nutritarian, a person who has eaten nutrient-dense foods for a year, lost close to a hundred pounds, and got my health and life back in the process, the children’s projects didn’t catch my attention as much as the many obese bellies that literally saturated the landscape. It was shocking.

As I entered the food pavilion area, one of the main attractions of the fair, the shock factor increased. I sat down on one of the picnic tables, strategically placed in the middle of over twenty, food vendor booths: cheesy-spiral-fried spuds, double cheese sirloin burgers, elephant ears, funnel cakes, cotton candy, snow-cones, lemon shake-ups, cream filled pumpkin rolls, ice-cream cones, gooey pastries, fountain drinks, foot long corn dogs, and salt water taffy, just to name a few.

It was at that moment, the 4H pledge, the one recited at every club meeting by the youth of America, came to mind:

I pledge my head to clearer thinking, my heart to greater loyalty, my hands to larger service and my health to better living, for my club, my community, my country, and my world.

Junk food is literally killing us. As a nation, we are in crisis. We must all band together to fight this creeping destruction of America. Unwise food choices are not only destroying our health and economy, but also our values, our dignity, and our environment.

Fast forward to five years from now…hard working farmers and 4H clubs band together to help save the lives of the American heartland. There are fresh produce stands sprinkled all throughout the nation’s county fairs that say, “Let’s save America. Get fit and healthy. Reject junk food. Support local farmers.” These stands would sell cherries, melons, ice cones made with local fruits, nourishing bean soups, little sacks of nuts and seeds, and locally grown greens made into fresh salads with a delicious, cinnamon-cashew-apple dressing drizzled on top.

Maybe we can enlist the 4H leaders and youth of this nation to help with the rescue efforts. After all, it’s their pledge.

May we all pledge clear minds and healthy bodies to better living for our community, our country, and our world!

UPDATE: Dr. Fuhrman wrote a follow up to this: Not Only At The 4H Fair But Everywhere

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A New Reason Why I Don't Eat Chicken


I don’t eat chicken anymore. I used to, but I gave it up years ago. Now, if I had any delusions about picking it up again. They were thoroughly destroyed after seeing the nightmare that is chicken in a can.



What a vomit! At first I thought it was just a joke about an imaginary product, but its not. They actually sell whole chicken in a can and that unholy abomination will run you just under 50 bucks. Blech! No thanks!

Via Serious Eats.

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Eating to Live on the Outside: Magic Apple

I’m excited! This week Eating to Live on the Outside takes a long “trip” all the way to Australia. I’m “off” to Magic Apple, a vegetarian restaurant from the land down under touting good wholesome food. So, how does it stack up? Its okay. Here’s a quick list of stuff that caught my eye.


  • Iron rich parsley, bourghal, Q’s, tomatoes, springys, black pepper, lemon juice and garlic; I have no idea what “Q’s” or “springys” are, but it still looks good. I’ve had Tabouleh before. I like it.

Tamari/Ginger Rice Salad

  • Brown rice, soy, roasted peanuts and sesames, ginger, red caps, currants and springys; I can deal with the rice, but I can’t figure out what “red caps” are.

Spinach & Tofu Salad

  • Silver beet, soy-marinated tofu, dribbled with toasted sesame seed oil and baked soy-marinated sunflower seeds; I can handle the oil. Beets are always a major plus.

Roasted and Greens Salad

  • Roasted carrot, pumpkin, beetroot tossed in garlic, sea salt, black pepper and cumin seeds mixed with English spinach, wild rocket, cauliflower and snow peas; if you drop the salt, this is one is pretty impressive. Tons of veggies! But I have no idea what “wild rocket” is.


  • Capsys, zucchinis, tomatoes, cucumber, red onion in olive oil, cayenne and garlic; not bad, hopefully a “capsys” is something good.

First let me say this. If there are any Aussies out there, please help me out with the translations, my head is spinning. As for what I’d order. I like the Roasted and Greens Salad, just too much good stuff for me to pass up, but what about you? What do you like? Do you speak Australian?

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