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Index
CHAPTER 1: DIGGING OUR GRAVES WITH FORKS AND KNIVES:
THE EFFECTS OF THE AMERICAN DIET, PART I
CHAPTER 2: OVERFED, YET MALNOURISHED:
THE EFFECTS OF THE AMERICAN DIET, PART II
CHAPTER 3: PHYTOCHEMICALS: NATURE’S “MAGIC” PILLS
CHAPTER 4: THE DARK SIDE OF ANIMAL PROTEIN
CHAPTER 5: NUTRITIONAL WISDOM MAKES YOU THIN
CHAPTER 6: BREAKING FREE OF FOOD ADDICTION
CHAPTER 7: EAT TO LIVE TAKES ON DISEASE
CHAPTER 8: YOUR PLAN FOR SUBSTANTIAL WEIGHT REDUCTION
CHAPTER 9: SCULPTING OUR FUTURE IN THE KITCHEN:
MENU PLANS AND RECIPES
NOTES
1
Digging Our Graves with Forks and Knives
THE EFFECTS OF THE AMERICAN DIET
Case Study:
Robert lost over sixty pounds and saved his life!
1
2
Overfed, Yet Malnourished
THE EFFECTS OF THE AMERICAN DIET, PART II
Case Study:
Charlotte lost 130 pounds and reversed her heart disease and diabetes!
Compared with whole wheat, typical pasta and bread are missing:
• 62 percent of the zinc
• 72 percent of the magnesium
• 95 percent of the vitamin E
• 50 percent of the folic acid
• 72 percent of the chromium
• 78 percent of the vitamin B6
• 78 percent of the fiber
Refined Foods Are Linked to:
• Oral cavity cancer
• Stomach cancer
• Colorectal cancer
• Intestinal cancer
• Breast cancer
•Thyroid cancer
• Respiratory tract cancer
• Diabetes
• Gallbladder disease
• Heart Disease
Lester Traband’s Yearly Checkup
My patient Les Traband came in for his yearly checkup. He was not overweight
and had been following a vegetarian diet for years. I did a dietary review of
what he ate regularly. He was eating “healthy’ flaxseed waffles for breakfast,
lots of pasta, whole wheat bread and vegan (no animal products) prepared
frozen meals on a regular basis.
I spent about thirty minutes pointing out that he was certainly not
following my dietary recommendations for excellent health and presented him
with some menu suggestions and an outline of my nutritional prescription for
superior health, which he agreed to follow.
Twelve weeks later, he had lost about eight pounds and I rechecked
his lipid profile, because I didn't like the results we received from the blood test
taken the day of his checkup.
The results speak for themselves:
2/1/2001
Cholesterol
Triglycerides
HDL
LDL
Cholestrol/HDL ratio
230
226
55
130
4.18
5/2/2001
174
57
78
84
2.23
ANALYSIS OF ONE TABLESPOON OF OLIVE OIL
• Calories
• Fiber
• Protein
• Fat
• Saturated fat
• Minerals
• Vitamins
120
none
none
13.5 gm
1.8 gm
none (trace, less than .01 mg of every mineral
none (trace of Vitamin E, less than 1 IU)
3
Phytochemicals” Nature’s “Magic” Pills
Case Study:
Julia lost over one hundred pounds and has turned her life around!
U.S. FOOD CONSUMPTION
BY CALORIES1
25.5%
12.5%
Refined and processed foods
Dairy and animal foods
62%
Fruits, vegetables, beans, nuts,
seeds, and whole grains
1
3
THE MAJOR KILLERS OF AMERICANS
PERCENT OF ALL DEATHS2
Heart attacks, diabetes, and strokes
All Cancers
40
22
3
4
1. Phytochemicals
detoxify and deactivate
cancer-causing agents
and block the initiation
process leading to
DNA damage.
Precanerous cells
More DNA damage occurs and cancer develops
5
USDA Food Guide Pyramid
2-3
8-11
Figure 1
Figure 2
4
The Dark Side of Animal Protein
CHOLESTEROL CONTENT IN
BEEF, TOP SIRLOIN
CHICKEN BREAST, NO SKIN1
100 grams
100 calories
90 mg
33 mg
85 mg
51 mg
2
Cancers Associated with Increased Consumption of Animal Products3
Bladder Cancer
Brain Cancer
Breast Cancer
Colon Cancer
Endomentrial Cancer
Intestional Cancer
Kidney Cancer
Leukemia
Lung Cancer
Lymphomia
Oropharyngeal cancer
Ovarian Cancer
Pancreatic Cancer
Prostate Cancer
Skin Cancer
Stomach Cancer
4
The Dark Side of Animal Protein
Calcium Balance
Dietary Factors that Induce Calcium Loss in the Urine4
Animal Protein
Salt
Caffeine
Refined Sugar
Alcohol
Nicotine
Aluminum-containing antacids
Drugs such as antibiotics, steroids, thyroid hormone
Vitamin A supplements
5
Nutritional Wisdom Makes You Thin
Case Study:
Can you imagine losing 333 pounds? Scott realized that bariatric
surgery was not a solution for him and, after much research,
embraced Dr. Fuhrman’s Eat To Live diet.
MORE BULK MEANS FEWER CALORIES
1
A l p h a - l i n o l e n i c a c id
( ei c o s p e n ta ei n o i c ac i d )
( d o c o s ah e x a ei n o i c ac i d )
)
s
s
Diabetes is only one of many diseases linked to excessive omega-6 fats.2
THE FAT DICTIONARY
All fats are equally fattening—containing nine calories per gram, compared with four calories per gram for
carbohydrates and protein.
ARACHIDONIC ACID is a long-chain omega-6 fat produced by the body, but it is also found in meat, fowl, dairy, and
eggs. Products made with excessive amounts of this fatty acid have the potential to increase
inflammation and are disease-causing. They may increase high blood pressure, thrombosis, vasospasm, and allergic
reaction. They are linked to arthritis, depression, and other common illnesses.
CHOLESTEROL is a waxy fat produced by the body and found in animal foods such as meat, fowl, dairy,
and eggs. Eating cholesterol raises blood cholesterol, but not as much as eating saturated fats and trans
fats. The amount of cholesterol in plants is so negligible that you should consider them cholesterol-free.
DHA FAT is a long-chain omega-3 fat that is made by the body, but it can also be found in fish such as salmon
and sardines. DHA is used in the production of anti-inflammatory mediators that inhibit abnormal immune
function and prevent excessive blood clotting. DHA is not considered an essential fat because the body can
manufacture sufficient amounts if adequate short-chain omega-3 fats (flaxseed, walnuts, soybeans, leafy green
vegetables) are consumed. However, because of genetic differences in the enzyme activity and because of
excess omega-6 fats, many people who do not consume fatty fish regularly are deficient in this important fat.
HYDROgENATED FAT hydrogenation is a process of adding hydrogen molecules to unsaturated fats, thereby
turning these oils, which are liquid at room temperature, into harder, more saturated fats such as margarine.
Hardening the fat extends its shelf life so the oil can be used over and over again to fry potatoes in a fast-food
restaurant or be added to processed foods such as crackers and cookies. While hydrogenation does not make
the fat completely saturated, it creates trans fatty acids, which act like saturated fats. Evidence is accumulating
to implicate the harmful nature of these man-made fats in both cancer and heart disease. Avoid all foods whose
ingredients contain partially hydrogenated oils.
MONOUNSATURATED FAT these fats have only one double bond in their carbon chain. They are liquid at room
temperature and thought to have health benefits. The supposed health benefits of these fats appear when they
are used in place of dangerous saturated fats. But even polyunsaturated oils will lower cholesterol if used in place
of saturated fat. Monounsaturated fat is found in avocados, almonds, peanuts, and most other nuts and seeds.
Keep in mind that no isolated or refined fat, even these monounsaturated fats, should be considered health food.
Oils with the highest percentage of monounsaturated fat include olive, canola, and peanut oils.
POLYUNSATURATED FAT These fatty acids have more than one double bond in their chain. These fats include corn
oil, soybean oil, safflower oil, and sunflower oil. They are soft at room temperature. These fats promote the growth of
cancer in lab animals more than olive oil (a monounsaturated fat) does.
SATURATED FAT some naturally occurring fats are called saturated because all of the bonds in their carbon chain are
single bonds. These fats are solid at room temperature and are generally recognized as a significant cause of both
heart disease and cancer. Saturated fats are found mainly in meat, fowl, eggs, and dairy. Coconut and palm oil are
largely saturated and are not desirable. The foods with the most saturated fat are butter, cream, and cheese.
UNSATURATED FAT These fats are a mix of monounsaturated and polyunsaturated fats. Eating unsaturated fats
lowers choloesterol when substituted for saturated fats, but excessive amounts may promote cancer.
FISH WITH HIgHEST AND LOWEST MERCURY LEVELS3
HIgHEST
LOWEST
tilefish
swordfish
mackerel
shark
salmon
flounder
sole
tilapia
trout
cod
1.2
4.8
4.2
3.9
7.3
7.0
4.8
18.0
14.0
9.0
16.0
18.0
5.8
5.4
6
Breaking Free of Food Addiction
Case Study:
Isabel lost eighty pounds and has kept it off for over four years!
Symptoms of Toxic Hunger
•
•
•
•
•
•
•
headaches
fatigue
nausea
weakness
mental confusion and irritability
abdominal and esophageal spasm
fluttering and cramping in the stomach
The Blood Sugar Curve
gluconeogenesis
Symptoms of True Hunger
Enhanced taste sensation
Increased salivation
Gnawing throat sensation
How to Achieve a State of True Hunger
1. Do not eat when not hungry.
2. Do not snack, unless you are sure it is true hunger.
3. Do not overeat. Don’t eat until you feel full or stuffed.
4. Do not eat a big dinner.
5. Don’t eat after dinner. Instead, clean the kitchen, brush and floss, and stay
away from food. Look forward to how good food will taste the next morning
when you are hungry again.
6. Discontinue or wean off caffeine, salt, alcohol, sweets, butter, cheese,
processed foods, soft drinks, smoking, and illegal and legal drugs (if safe to
do so).
What if Americans:
•
•
•
•
•
•
ate a large bowl of green salad daily
had a large serving of steamed greens daily
ate a cup of beans daily
had at least on ounce of raw seeds and nuts daily
ate at least three fresh fruits daily
had some tomatoes, peppers, onions, mushrooms, herbs, and garlic daily
7
Eat To Live Takes on Disease
Case Study:
Ronnie was in a downward spiral of unhealthy eating, binge drinking,
and depression. He started Eat To Live and gained a new life!
was as follows
After a year of
Total Cholesterol
Dietary-Caused Illnesses with High Prevalence
acne
appendicitis
atherosclerosis
diabetes (adult)
fibromyalgia
gout
high blood pressure
irritable bowel syndrome
macular degeneration
sexual dysfunction
allergies
arthritis
colonic polyps
diverticulosis
gallstones
headaches
hypoglycemic symptoms
kidney stones
musculoskeletal pain
stroke
angina
asthma
constipation
esophagitis
gastritis
hemorrhoids
indigestion
lumbar spine syndrome
osteoporosis
uterine fibroids
Quick Quiz: Heart Disease
1. Percentage of children between the ages of four and eleven who already have signs of heart
disease?1
A. None
B. 10 percent
C. 40 percent
D. More than 75 percent
2. Percentage of female heart attack victims who never knew they had heart disease and then
die as a result of their first heart attack?2
A. None
B. 10 percent
C. 25 percent
D. More than 75 percent
3. Percentage of heart disease patients who undergo angioplasty and then have their treated
arteries clog right back up again within six months?3
A. 5 percent
B. 10 percent
C. 25 percent
D. none of the above
Answers: 1.D 2.C 3.C
WARNINg: Do not merely comply with these overly permissive recommendations
of the American Heart Association, or you will most likely die of a heart attack
• Total fat intake should be restricted to 25 to 35 percent of total calories
• Cholesterol intake should be less than 300 mg daily.
• Salt intake should not exceed 1,500 mg of sodium daily.
Case Study: Cliff Johnston
Cliff is a chiropractic physician. His father died of heart disease at age forty-seven. Cliff is now
forty-five years old. Guess what he was headed for? Luckily, he became my patient and was able
to get appropriate advice in time.
8/6/96
Cholesterol
Triglycerides
GGT
Glucose
401
1,985
303
136
9/11/96
% CHANgE
170
97
55
89
-58
-95
-82
-35
The GGT is a parameter of liver function, and the elevated level reflected a degree of fatty infiltration in
the liver, negatively affecting its function. The elevated glucose showed the beginning of diabetes. Both were
resolved when I placed him on an appropriate diet.
I had originally asked him to wait two months to have his blood redrawn, but he was so enthusiastic
and feeling so great because his weight went from 206 to 178 in the one-month period that he came back
four weeks early. Can you imagine losing twenty-eight pounds in one month while eating as much food as
you like? This is a lot of weight to lose in one month, and is not typical.
JOHN’S LABORATORY REPORTS
6/6/94
Cholesterol
Triglycerides
HDL
LDL
Cholesterol:HDL ratio
5/5/99
218
140
48
144
4.7
% CHANgE
161
80
65
80
2.4
-26
-43
35
-44
-49
15 COMMON MIGRAINE TRIGGERS
sweets
monosodium glutamate
chocolate
hydrolyzed protein
food additives
fermented foods
yeast
smoked meats
salted or pickled foods
baked goods
pizza
dairy and cheese
nuts
vinegar
alcohol
Phase one Anti-headache Diet with a greater
Than 90 Percent Cure Rate
Breakfast
Melon, apple, or pear
Oatmeal and water, no sweetener
Yeast-free whole grain bread
Lunch
Large green salad, with one teaspoon of olive oil
One starchy vegetable or grain—corn, sweet potato, brown rice
Grapes, pear, or apple
Dinner
Large green salad with tomatoes, with one teaspoon of olive oil
One steamed green vegetable—string beans, asparagus, artichokes,
broccoli, zucchini
One starchy vegetable or grain—butternut or acorn squash, potato,
millet, whole wheat pasta
Tomato sauce (unsalted) permitted
8
Your Plan for Substantial Weight Reduction
Case Study:
Emily lost one hundred pounds and took years off her body.
In just two months, her blood pressure and cholesterol
stats reflected healthy numbers.
EAT TO LIVE
The Six-Week Plan
UNLIMITED
Eat as much as you want:
all raw vegetables (goal: 1 lb. daily)
cooked green and non-green nutrient-rich vegetables (goal: 1 lb. daily; non-green nutrient-rich
vegetables are eggplant, mushrooms, peppers, onions, tomatoes, carrots, cauliflower)
beans, legumes, bean sprouts, and tofu (goal: 1 cup daily)
fresh fruits (at least 4 daily)
LIMITED
Cooked starchy vegetables or whole grains:
butternut and acorn squash, corn, white potatoes, rice, sweet potatoes, bread, cereal (not more
than one serving, or 1 cup, per day)
raw nuts and seeds (1 oz. max. per day)
avocado (2 oz. max. per day)
dried fruit (2 tablespoons max. per day)
ground flaxseeds (1 tablespoon max. per day)
OFF-LIMITS
dairy products
animal products
between-meal snacks
fruit juice
oils
Simplify, Simplify, Simplify
Breakfast: fresh fruit
Lunch: salad, beans on top, and more fruit
Dinner: salad and two cooked vegetables (1 lb.), fruit dessert
100 Calories of Low-Nutrient Foods Equals:
• 2½ teaspoons of olive oil
• ½ bagel
•½ cup of pasta
• 1 small cookie
• 2 ounces of broiled chicken or turkey breast
• 3 ounces of fish
• 1½ ounces of red meat
• 1 thin slice of cheese
• 1 cup of 1 percent or skim milk
Dr. Fuhrman’s Nutritarian Food Pyramid
9
Sculpting Our Future in the Kitchen
Case Study:
Anthony lost 160 pounds, lowered his blood pressure,
and no longer experiences migraines.
Weekly Shopping List
Always keep a good assortment of healthy food in the house. A key to success is having the right kind of food available to prevent being tempted by
the wrong kind of food. I suggest the following items.
vegetables to be eaten raw—carrots, celery, peppers, tomatoes, cucum
bers, mushrooms, lettuce and other salad greens, snow peas, sugar snap
peas, tomatoes.
vegetables for cooking—broccoli, cauliflower, eggplant, mushrooms, egg
plant, tomatoes, cabbage, string beans, kale, swiss chard, mustard greens,
spinach, Brussels sprouts, asparagus, onions, garlic.
Fruits (fresh or frozen)— strawberries, blueberries, raspberries, kiwis, apples,
oranges, pineapple, melons, lemons, limes, grapes, pears, bananas, mangos,
plums, peaches and cherries.
Raw nuts and seeds— walnuts, almonds, cashews, pistachios, sunflower
seeds, pumpkin seeds, unhulled sesame seeds, hemp seeds, flaxseed, and
chia seeds.
Ingredients for homemade soups—carrots, celery, garlic, onions, zucchini,
fresh and dried herbs, no salt seasoning, leeks, turnips, dried beans, lentils
and split peas.
Other staples—flavored and balsamic vinegars, lemons (juice is great in
salad, soup, or vegetable dish), tomato sauce (no salt added), salsa (no salt
added), avocados, tofu, edamame (green soybeans), and old-fashioned
rolled oats.
Fresh or dried herbs/seasonings— basil, oregano, dill, parsley, cilantro,
chives, rosemary, thyme, ginger, garlic cloves or garlic powder, onion powder, mint,
chili powder, cumin, Cajun seasoning, pepper, curry powder, cinnamon, Mrs. Dash,
Dr. Fuhrman’s VegiZest or MatoZest.
Notes
Chapter 1
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Chapter 3
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2
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3
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http://www.ers.usda.gov/Data/FoodConsumption/FoodGuideIndex.htm
4
Original chart: data compiled from 1960’s mortality data from the World Health Organization and National Institutes of health
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5
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Chapter 5
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1
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3
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