Let's Bust Lies this Holiday Season!


Here at the beginning of the Holiday Challenge is a great time to expose the lies that you’ll most likely be hearing from friends, family, and co-workers over the next few weeks.

They’ll be saying stuff like: “Oh come on, just one bite won’t hurt; or it’s the holidays, it’s time to indulge ~ everyone’s doing it! You can start over in January.”

Or worse yet, “I made your favorite cheese ball, just for you.” 

The truth is, processed fake food will hurt you; and hurt you in a big way! Fat, sugar, flour, greasy meats and cheeses, processed foods, salt, etc., are addictive and deadly.

ADDICTIVE.  Even with the best intentions, one bite always turns into two, three, four . . . .the whole pan. 

DEADLY.   More heart attacks occur after the holidays than any other time of the year; not to mention the prolific fueling of cancer cell growth, diabetes, autoimmune diseases, etc.   


  • The truth is food addiction is worse than any drug addiction because it is socially acceptable, and the foods are so easily available; plus, their consumption is promoted by dear Grandma, sweet Aunt Betty, and even clergy, teachers, and medical professionals (gasp!) In fact, not only are addictive foods served at most all holiday events and gatherings, one can be ridiculed, or made to feel guilty if he/she doesn’t participate in the addiction.

  • Time to burst the bubble: your loved one, co-worker, or friend didn’t make that favorite cheese ball just for you. For whatever reason, that person has a dysfunctional desire to sabotage your goal to be healthy. If they really cared about you, and they really had goodwill towards you, they would support your wishes. If you let them know your food needs beforehand, but they disregard your preferences anyway; forcing you to decline their unhealthy offers, that is their problem, not yours. False guilt proves to be a snare each time. Don’t get caught in the deadly trap.    

  • Starting over on January 1st is a big, fat lie. 

  • Repeat, starting over on January 1st is a big, fat lie. Because then you’ll have the Super Bowl party to contend with, then Valentine chocolates, followed by birthday parties, Easter candies, Mother’s Day, Father’s Day, graduation open houses, wedding receptions, more birthday parties, summer picnics & cookouts, fall festivals, Halloween, and then back to the holidays all over again.

  • Keep in mind the average American will consume the equivalent of over 50 cups of sugar and 42 sticks of butter during the six week period of time between Thanksgiving and New Years.  Yikes!  That's a lot of disease promoting stuff!  [click here]  If one doesn’t draw the line, and declare a solid commitment to abstinence, food addiction and the resulting “blahhhs” will take over holiday fun and festivities. One will become a captive to weight gain, tight fitting clothes, puffiness & bloating, fatigue, stomach aches, headaches, and a general malaise feeling all over the body. And as Dr. Benson wrote in his kick-off post “There are medical studies that document the fact that every year there is a surge in the number of heart attack deaths that occur in the winter after the holidays when people eat poorly and stop exercising.”

  • Last but not least, as happy and festive as the holidays can be, many may be experiencing deep sadness this time of year. Perhaps you are facing a first Christmas or Hanukah without a precious family member, or are in the midst of a bitter divorce and child custody battle, or lost a job, or lost a home and belongings in the wake of hurricane Sandy. The holidays can magnify the grief and sadness. It will be especially important to pamper yourself with the best health that’s possible. Even though it may take all you have to muster up the strength to shop for, and make nutritious food, it has to take precedence over all activities this holiday season. Don’t allow anything, even the anguish of profound grief, get in the way of eating for health and self-care. 



So what about you ~ what lies do you need to bust this holiday season?

Remember, in just five more weeks you’ll be waking up on January 1st feeling renewed, rejuvenated, vibrant, and healthy; ready to start the New Year in the best health that’s possible!

Here’s to great health to all!


Giving Thanks for Freedom from Food Addiction and Resulting Diseases
















Over the past six months, Kathleen has been working with Randi Carbone, R.N. and Food Addictions Counselor with Dr. Fuhrman’s Motivational Outreach Program to get free from emotional eating and food addiction; and she’s now 55 lbs lighter and counting!   You’ll be inspired by what she has written below to help you successfully navigate the holiday challenges ahead. Welcome to Onlyourhealth Kathleen!


Giving Thanks for Freedom from Food Addiction and Resulting Diseases


by Kathleen Callahan


There is something about the holiday season that seems to make dysfunctional relationships stand out more than they normally would. I imagine at one time or another, most of us have gathered at a holiday table with people we felt were toxic to us. We may have spent months (or even years), learning to build healthy relationships with the important people in our lives, so that holiday gatherings became joyful events, rather than occasions fraught with anxiety and pain.

The phenomenon of the dysfunctional family holiday gathering is well-known. A lesser known, though certainly more pervasive phenomenon is that of the severely dysfunctional relationship that far too many of us have to food, in particular, the Standard American Diet.

Ours is a culture of addiction. We expect food to be our savior. I know I did. For me, food was the perfect friend. This friend never, ever let me down. If I was sad, she was there for me. If I wanted to celebrate, my friend lifted me up and celebrated with me. If I was bored, she filled my time. If life was too painful to contemplate, my friend distracted me and eased my pain. Truly, this felt like the best friend I'd ever had.

The SAD (Standard American Diet) brought me solace, comfort, celebration, and was always present when I was lonely. However, it also brought pain and despair. This relationship caused me to gain an enormous amount of unhealthy weight. It exacerbated a genetic condition I have, causing me to end up with such severe osteoarthritis, that I had to have a total knee replacement at age 47. It chipped away at my self-esteem and self-care. Clearly, the sensible thing to do was to end this unhealthy relationship. But, as with all dysfunctional relationships, ending this one also meant giving up the good parts that I desperately needed. How does one do that?

I suspect that the answer to this question is deeply personal and different for all of us. For me, it took watching my dad slowly die as every one of his body systems fell to the Standard American Diet. I remember sitting in my bed, hugging myself and crying. Not only did I miss him terribly, but I saw my own future, and it mirrored his. My addiction to the Standard American Diet was no less powerful than my dad's, and I was terrified.

Days before my dad's death, he had watched Dr. Fuhrman on PBS and ordered the books and DVDs. He was excited and motivated for the first time in years. He told us he was going to follow this plan and regain his health. He never got the chance to try, as he passed away before the materials ever reached him, but I hold in my heart his excitement and hope. When I came across a posting on Facebook for the Motivational Outreach Program offered by Dr. Fuhrman, I knew I had to do this for my dad.

I have spent thirty years dieting myself up and down the numbers on the scale. I am an intelligent woman who understands the scientific research, but was never able to make it work for me. The reason is that despite all I'd read about diet, obesity, weight loss, and nutrition, I never came across anything on food addiction. The Motivational Outreach Program directly addresses this deadly and little-researched problem.

For six months, I worked with Randi Carbone, a registered nurse who specializes in addiction. She helped me to recognize the dysfunctional relationship I had with food. I came to understand that if you are running with a crowd that causes you trouble, that causes you to make poor decisions, that doesn't respect you and hurts you, it's time to cut those friends loose no matter what positive aspects the relationship brings to you. I had to say goodbye to artery-clogging pizza, to greasy Thai food, to chemical-laden Dunkin' Donuts bagels, and to dysrhythmia-producing Diet Coke. As so often happens when you remove dysfunctional relationships from your life, you open up space to form new healthy connections. I now have gorgeous, fresh, crisp vegetables. I have decadently sweet, juicy fruit. I have happy belly-fulfilling beans, hearty whole grains, and luscious nuts and seeds. My new friends nourish me, and never hurt me the way the SAD did. They bring me fun and joy and comfort without the devastating cost of obesity and disease.

I am 55 pounds lighter than I was when I started the Motivational Outreach Program and still losing. I have a much healthier relationship with food. This Thanksgiving, I will share a healthy nutritarian table with my healthy nutritarian family, and I will give thanks for Randi Carbone, Dr. Fuhrman, and the Motivational Outreach Program.

Embrace your true friends this holiday season, and ask them to support you on your journey to health. Who knows, they might even join you for this year’s Holiday Challenge!  Breaking free from any toxic relationship, especially one that makes you sick and unhappy, is priceless. Please join me!














Today is the Kick-Off!

Today is the official kick-off for Dr. Fuhrman’s 2012 Holiday Challenge! Hopefully you’ve already committed to the challenge and have prepared your kitchen and schedule to begin. 

Here are a few expectations while you go through the next six weeks:


You may experience what we call, “detox” or “toxic hunger”.

Depending on how dramatic of a shift you are making from what you were eating prior to this challenge and how many addictive foods you may have been eating, or if you had been drinking caffeinated drinks or using tobacco, you may experience symptoms that are unpleasant; related mostly to the withdrawal effect of discontinuing them. You may even think the best way to take away these symptoms is to go back to what you had eaten before to feel better, but don’t let yourself! That will only prolong the detoxification phase. Don’t let these unpleasant symptoms stop you from pushing through! Some of these symptoms are listed below and may last up to 2 weeks for some, but most will only feel them for 3-5 days.

  • Headache
  • Fatigue
  • Nausea
  • Weakness
  • Mental confusion
  • Irritability
  • Stomach and/or intestinal fluttering or cramping

You will feel much better once this initial phase is over, and most likely much better than how you felt prior to the challenge.

[Important Note: These dietary changes may quickly drop your blood sugar and/or your blood pressure lower than is safe if taking medications that lower blood sugar or blood pressure, so be aware. If you are taking any medications that would be affected by a dramatic shift in your diet (diabetes medications, blood pressure medications, Coumadin, and others), then use careful daily monitoring and stay in close contact with your doctor so that adjustments can be made to match your body’s response to the dietary changes.]


The taste of food will change over time.

Your taste buds may be used to a high sodium (high salt) diet and so dropping this excess sodium out of the equation can create a feeling that this new eating routine is a little bland. This also will improve over a few weeks, but you should learn as quickly as possible how to flavor your food without using salt, oils, sweeteners, or cheeses. Use lemon or lime juice, flavored vinegars, herbs and spices, whole-food based dressings and sauces made from avocado, nuts or seeds, etc.) so that from day #1 you will have flavorful, healthy food each day.

Also, if after the challenge you find yourself trying some of your old unhealthy food choices again, they may actually taste very different, even unpleasant, and possibly cause discomfort. But with delicious healthy foods in your routine, you’ll be fine without the need for those foods anyway. You’ll see. Just give it some time.


People may say that you are losing too much weight or getting too thin.

First of all, as long as you are following the challenge the way we describe it, losing weight quickly and reaching your ideal weight will be a good thing as well as safe. This comment may come from those who are used to seeing an overweight population (perhaps even themselves included) and this contrast of being thinner and fit may be misjudged as being unhealthy, but it is just the opposite, so don’t be swayed by this mentality (plus, they may be just jealous anyway). But just to know if you are in the healthy range for weight, you can measure your body mass index (BMI) which is a rough estimate of a healthy weight. A healthy BMI for most people is between 19 and 22, from my experience, so if your BMI is greater than 22, you likely have more weight to lose.

BMI = (weight in pounds X 703) ÷ (height in inches X height in inches)


Expect to improve your health!

I want you to know that this time of year, around the holidays, is a particularly risky time for many. There are medical studies that document the fact that every year there is a surge in the number of heart attack deaths that occur in the winter after the holidays when people eat poorly and stop exercising. Here is one of those studies where researchers saw this trend.

But, with each day you practice healthy eating, especially during the holidays, you are reducing your overall risk of future disease instead of increasing it, and you’ll be forming habits that will continue to help you for years to come, so expect to be proud of yourself each day you are successful with this challenge.

Please let us know how you did after the challenge so we can congratulate you on your success!

Ok, are you ready?

Get set……..



Dr. Benson sees the majority of patients at Dr. Fuhrman’s office in 19126, and is well versed in modern high-tech medicine and the nutritional and natural methods utilized by Dr. Fuhrman. He also works side-by-side with Dr. Fuhrman on nutritional research, gives lectures, and answers questions on Dr. Fuhrman’s Ask the Doctor forums.




image credit:  flickr by terren in Virginia

The 3rd Annual Holiday Challenge is About to Begin!

The holiday season is just around the corner which means the kick-off to the 3rd annual Holiday Challenge is about to begin! The holidays can be a joyous time when we celebrate with our family and friends. However, with unhealthy foods everywhere, I take bad nutrition seriously because people die from it. I am sick of seeing people injured and dead, especially when they learned about the power of superior nutrition and did not take advantage of it.

Food addiction is powerful for sure, but think about if that junk food (white flour, white rice and white sugar are dangerous junk) is worth a cancer diagnosis or open heart surgery. When junk food is eaten, including the traditional, disease-promoting foods served at the holidays, you may get momentary pleasure as it passes the lips, but the results continue on to compromise your health now, and many years in the future. For some reason people do not realize that they aren’t granted a new body after they harm the one they have. We pay a price, usually later in life for our dietary indiscretions. As we get older, the more years one remains overweight and the more times you indulge in cancer-causing foods, the more difficult it becomes to assure protection against a tragic life-threatening cancer when you finally do decide to eat healthfully. Now is the time to throw your cigarettes away, not next year. Now is the time to get off your soft drinks and sugar addiction, not after the holidays.

Since everyone can use great recipes (and I supply many of them) to make delicious desserts and main dishes, I do not see the reason to eat white flour and sugar-filled garbage that creates cancer. Just because the world has gone crazy, and has become addicted to dangerous refined foods and factory farmed junk-food chicken and meats (factory-farmed meats are junk-food too) doesn’t mean you should join the self-destructive insanity.

Remember how eating unhealthful and overeating while celebrating the holidays left you feeling ill and regretful in the past? (And it wasn’t likely that pleasurable either.) I doubt pigging out on junk is that pleasurable compared to cocaine or heroin. Not that I would know that, but I do know that food addiction kills a thousand times more people each year than cocaine addiction. Plus, not having good health magnifies every emotional problem plaguing your life and is a contributory cause of depression. Now is the time to change things. Make the effort, set the example and do not let the holidays derail your commitment. Giving up addictive and harmful habits is tough, but you have to be tough on yourself to succeed. Accept no excuses. It will be well worth it. Do it now. Make the commitment.

Don’t know where to start? Try these simple guidelines taken from my book Eat to Live:

  • Eat at least one large salad each day.

  • Enjoy generous amounts of cooked green vegetables with mushrooms and onions.

  • Satisfy your sweet tooth with at least three fresh fruits each day.

  • Eat at least one-half cup of beans each day.

  • Remember the acronym G-BOMBS. Greens, beans, onions, mushrooms, berries, and seeds. These are the most health-promoting foods.

  • Avoid completely these disease-promoting foods: white flour, sugars, artificial sweeteners, oils, and factory farmed animal products. Unhealthy food is designed to be addictive – keep it out of your home.

  • Retrain your taste buds to prefer healthy foods. Staying away from sugar and salt is the secret to a heightened sense of taste and enjoyment of natural flavors.



Here are some tips for staying on track:

  • Always keep your kitchen stocked with fresh and frozen produce.
  • Budget time: plan out when you will shop for groceries, cook, exercise, relax, and spend time with friends and family.
  • Plan your meals ahead of time and make a detailed grocery list before you go shopping.
  • Cook vegetable bean soups in large batches, and store leftovers in the refrigerator so you can quickly heat some up for lunch or dinner later in the week.
  • Stay focused on your health – eating right is self-care. Do not allow the unhealthy influences around you to derail you from your health goals.
  • My 90 percent rule does not mean that you can eat 10 percent of anything. It means the 10 percent of animal products or flour products or sweet desserts can still be made from whole grains, natural fruit and dried fruit sweeteners, and more naturally raised and cleaner animal products. In other words, I see no reason for people to continue to consume the worst foods on the planet. Junk food kills and just perpetuates food addictions.


Fast forward to next holiday season: you will make the best choices; the ones that will allow you to achieve overall health and quality of life. You'll be celebrating your health instead of simply indulging in the “traditional” destructive foods. As you eat for optimal health and vitality, you’ll be able to more fully enjoy the special times with family and friends. You will flourish and it will be the most enjoyable holiday season you've ever had. There will be no need to “start over” next January 1st. You will already be committed to your health, and feel pleased with yourself for maintaining your healthy habits over the holidays. So are you going to take my holiday challenge?

The official kick-off begins on Monday, November 19th. Click here to read the official rules and to make my Holiday Challenge Promise.




food image credits: Esther Boller

Are You Ready for Another Exciting Holiday Challenge?!

Next week Dr. Fuhrman will be introducing the rules for this year’s Holiday Challenge. Can you believe it will be the third annual Holiday Challenge already?! They say if you do something two times in a row, it becomes a tradition ~ well we are now rockin’ the holidays with the best tradition ever! It’s truly an exciting privilege to join with so many across the nation and beyond to eat for health over the holidays; waking up on January 1st thinner, and feeling vibrant and well instead of the post holiday blahhs.    

Below is a list of comments from the past Holiday Challenges. May they inspire you to consider jumping on board with us again this year when the challenge officially kicks-off on Monday, November 19th. [Stay tuned to Onlyourhealth next week for Dr. Fuhrman’s post with all the complete details ~ you won’t want to miss it!]


  • I have lost a total of 15 lbs. I'm sleeping better and exercising more. I feel so grateful to be improving my health during what could have been a treacherous (health wise) season. -Marie
  • Down 16.5 pounds and 2” off waist lost! Yeah! –M.
  • I’ve been diagnosed with inflammatory arthritis. Before I started the challenge all of my joints were stiff, and I was in a state of constant flare. My knees felt like there were glass shards in them. Now I only have the stiffness in the morning, and the feeling of glass in my knees is gone and the flaring has calmed down tremendously. -Christine
  • I lost 5 lbs during the holidays when I normally would’ve gained 5 lbs. I feel much more energetic and can think more clearly. My skin is much clearer and no longer extremely dry, and my hair feels healthier and stronger. My husband said that I seem happier and nicer, and it’s gotten easier for me to just say, “No thank you” to SAD foods. I definitely prefer ETL foods over SAD foods now.  -Katie
  • I cut my Topomax (migraine medication) in half, and I’ve stopped using antibiotic acne cream. I’ve also dropped from 140 lbs to 129 lbs and feel great! -V
  • I weighed 177 pounds about 3 weeks ago and now I weigh 160. My blood sugars are coming down, and I feel better with more energy. -Amy
  • I’ve lost 10 lbs so far, but more importantly, I feel great! I have no more acid reflux, and I’m more comfortable in my clothes. My wife called me a ‘sexy man’ last night! Now that’s some success to share! -Tom
  • My aches and pains are gone, and for the most part my uncontrollable sugar urges are gone. Most importantly my mood is good, I’m loving the winter, my skin glows, and I love the way I look! -Diana
  • Since starting the challenge I’m down 13 pounds, and I can run/walk intervals for 40min and do 1 hour spinning classes. AND I just found out that I’m pregnant! Thank you so much for starting this challenge, because it has given me the start that I needed, and now a great start to the most healthiest pregnancy EVER! -A
  • I jumped on-board Dr. Fuhrman’s Holiday Challenge and friends have started commenting on my slimmer physique and I now have more energy than I know what to do with. –C.
  • I started the Holiday Challenge on November 20th weighing 311.3 pounds, and now I weigh 282.5 pounds. My blood pressure was 146/86 and now it’s 121/71. My former acid reflux and swollen feet are gone, and I sleep better and have lots more energy. Arthritis in my knees has decreased significantly, and I’ve lost so much fluid that I was excited to see that I actually have ankles again! There are nine of us in my family strictly following ETL now; ranging in ages 3 to 65. Everyone has had a reduction in symptoms / illnesses. My dad’s blood pressure has dropped from 150/90 to 127/77 ~ the best he’s had in 15 years!  -Peta
  • I’ve dropped ten pounds over the holidays; plus, we had a birthday in our family to add in as well, and a lot of parties and things. Ten pounds lost over all that time is pretty satisfying! -Cindy
  • I cannot believe how well I feel! The weight seems to be coming off easily and my appetite is under excellent control; this is the aspect of dieting that has NEVER allowed me to keep my weight off. -tsmoon


Don’t get left behind! And ask your friends, family, and co-workers to join you in the exciting tradition of focusing on health over the holidays ~ you will never regret it!

Here’s to great health to all!



image credits: holiday ornaments, Wikimedia by Kris de Curtis; vegetables by Esther Boller

Diabetes lifestyle intervention trial fails: modest changes bring modest results

At one point, the National Institute of Health (NIH) stopped their Look AHEAD (Action for Health in Diabetes) trial, which was investigating an “intensive lifestyle intervention program” to reduce the considerable cardiovascular risk associated with type 2 diabetes, compared to traditional diabetes support and education. After 11 years, there was no difference in incidence of cardiovascular events (e.g. heart attack and stroke) between the two groups, prompting the NIH to end the trial.

Why didn’t the intensive lifestyle intervention work? The major flaw in this study was that the intensive lifestyle intervention was not “intensive” at all. The program consisted of four years of instruction and counseling, encouraging subjects to follow a conventional low-fat diet (less than 30% of calories from fat and less than 10% of calories from saturated fat) and exercise three hours per week, with the goal of losing 7% of their body weight and maintaining that weight loss throughout the trial.1 However, the suboptimal 7% goal was not even met.

The average weight loss was less than 5 percent.Of course there was no reduction in cardiovascular risk! For a diabetic starting at 200 lbs., that is a weight loss of less than 10 lbs. Why would anyone expect this tiny amount of weight loss to significantly improve someone’s health; especially someone with diabetes – a disease whose primary risk factor is excess weight?2

To meaningfully reduce the serious cardiovascular risks associated with diabetes, diabetics must achieve a healthy weight; losing a few pounds is simply not enough. Conventional recommendations to reduce fat intake or portion sizes do not bring about meaningful weight loss. Even the study’s authors  acknowledged that subjects who lost more weight fared better: Analysis of Look AHEAD after one year found that a 5-10% weight loss was associated with reductions in HbA1c, blood pressure, C-reactive protein, and improved lipid profile; 5-10% was a step in the right direction, but greater weight losses translated into greater reductions in those risk factors. In the words of the authors, “Modest weight losses of 5 to <10% were associated with significant improvements in CVD risk factors at 1 year, but larger weight losses had greater benefits.” The magnitude of the weight loss correlated to the magnitude of improvement in risk factor measurements.3,4 If the subjects were coached to reach a healthy weight with a nutritarian diet, rather than just to lose a few pounds, the researchers probably would have seen a dramatic reduction in cardiovascular events. My results are unequaled in this field. Most of the type 2 diabetics who follow my nutritarian program become non-diabetic.

The goal must be set high – the goal is to reverse diabetes.

At this point in time, when obesity and diabetes have become epidemic, we cannot set suboptimal goals. The ubiquitous watered-down advice saying that losing 5-10% of one’s body weight will significantly improve health has no place here; it is misleading and dangerous. Cardiovascular disease is the most common cause of death among diabetics – having diabetes more than doubles the risk of heart attack and stroke. More than 11% of American adults have type 2 diabetes, and it is the 7th leading cause of death in the U.S.5 Lifestyle interventions must be aggressive if we want to prevent heart attacks and strokes, reverse diabetes and save lives.

It’s not that lifestyle interventions don’t work – it’s just that modest changes are not enough. A slightly lower fat version of the standard American diet cannot complete the demanding task of reversing diabetes. Only radical changes will produce radical results – a radical lifestyle change, to a natural, high-nutrient, vegetable-based (nutritarian) eating style, plus frequent exercise.  In a study, my colleagues and I investigated the efficacy of a nutritarian diet-style for treating patients with type 2 diabetes. Within just 7 months, 62% of the participants reached normal (nondiabetic) HbA1c levels, triglycerides dropped and the average number of medications dropped from four to one.  A nutritarian eating style has tremendous potential to reverse diabetes and ameliorate the associated cardiovascular risk.6

The choice to make is this: do you want to lose a few pounds, or do you want to get rid of your diabetes?

High-nutrient eating derails toxic hunger and food addictions, and has enabled my overweight clients to achieve dramatic weight loss results, in contrast to the modest results achieved by slight modifications to the disease-causing standard American diet. Hundreds of my patients and readers have reversed their diabetes, many losing 100 pounds or more:  Charlotte, Calogero, and Robert  just to name a few. They now live healthy active lives, and the cardiovascular risk that loomed over them has diminished with the disappearance of their diabetes.




1. Look AHEAD trial protocol. Available at: https://www.lookaheadtrial.org/public/LookAHEADProtocol.pdf

2. Khaodhiar, L., S. Cummings, and C.M. Apovian, Treating diabetes and prediabetes by focusing on obesity management. Curr Diab Rep, 2009. 9(5): p. 348-54.

3. Wing RR, Lang W, Wadden TA, et al. Look AHEAD Research Group. Benefits of modest weight loss in improving cardiovascular risk factors in overweight and obese individuals with type 2 diabetes. Diabetes Care. 2011 Jul;34(7):1481-6.

4. Belalcazar LM, Reboussin DM, Haffner SM, et al.; Look AHEAD Research Group. A 1-year lifestyle intervention for weight loss in individuals with type 2 diabetes reduces high C-reactive protein levels and identifies metabolic predictors of change: from the Look AHEAD (Action for Health in Diabetes) study. Diabetes Care. 2010 Nov;33(11):2297-303.

5. American Diabetes Association: Diabetes statistics. Available from: http://www.diabetes.org/diabetes-basics/diabetes-statistics/.

6. Dunaief DM, Fuhrman J, Dunaief JL, Ying G. Glycemic and cardiovascular parameters improved in type 2 diabetes with the high nutrient density (HND) diet. Open Journal of Preventive Medicine. 2012 Aug;2(3):364-371