Nutrition Diet Quotes

Becoming vegan is the most important and direct change we can immediately make to save the planet and its species.

Any food that requires enhancing by the use of chemical substances should in no way be considered a food.

Americans love to hear good things about their bad habits.

Everything in food works together to create health or disease. The more we think that a single chemical characterizes a whole food, the more we stray into idiocy.

The healthy man is the thin man. But you don’t need to go hungry for it: Remove the flours, starches and sugars; that’s all.

The basics of good nutrition can be summarized in these simple rules. Eat whole, unprocessed foods. Avoid sugar. Avoid refined grains. Eat a diet high in natural fats. Balance feeding with fasting. !

Your health is what you make of it. Everything you do and think either adds to the vitality, energy and spirit you possess or takes away from it.

We take a certain sick pride in the fact that we know the caloric and fat content of every possible food on the planet, and have an understandable disdain for nutritionists who attempt to tell us the caloric content of anything, when we are the gods of caloric content and have delusions of nutritional omniscience, when said nutritionist will attempt to explain that the average woman needs a daily diet of 2,000 or more calories when we ourselves have been doing JUST FUCKING FINE on 500.

I looked at him nonplussed. I realized that I have spent so many years being on a diet that the idea that you might actually need calories to survive has been completely wiped out of my consciousness. Have reached point where believe nutritional ideal is to eat nothing at all, and that the only reason people eat is because they are so greedy they cannot stop themselves from breaking out and ruining their diets.

I have heard one doctor call high-protein, high-fat, low-carbohydrate diets “make-yourself-sick” diets, and I think that’s an appropriate moniker. You can also lose weight by undergoing chemotherapy or starting a heroin addiction, but I wouldn’t recommend those, either.

On need of supplement & vitamins- "If you eat a balanced diet you get all the vitamins and minerals you need and you don’t need any supplement and overdosing can actually be more harmful.

CHOW^TM contained spun, plaited, and woven protein molecules, capped and coded, carefully designed to be ignored by even the most ravenous digestive tract enzymes; no-cal sweeteners; mineral oils replacing vegetable oils; fibrous materials, colorings, and flavorings. The end result was a foodstuff almost indistinguishable from any other except for two things. Firstly, the price, which was slightly higher, and secondly, the nutritional content, which was roughly equivalent to that of a Sony Walkman.

You should not assume that your doctor has any more knowledge about food and its relation to health than your neighbors and coworkers.

Furthermore, a pattern was beginning to emerge: nutrients from animal-based foods increased tumor development while nutrients from plant-based foods decreased tumor development.

Your body is a Temple. You are what you eat. Do not eat processed food, junk foods, filth, or disease carrying food, animals, or rodents. Some people say of these foods, 'well, it tastes good'. Most of the foods today that statically cause sickness, cancer, and disease ALL TATSE GOOD; it's well seasoned and prepared poison. THIS IS WHY SO MANY PEOPLE ARE SICK; mentally, emotionally, physically, and spiritually; because of being hooked to the 'taste' of poison, instead of being hooked on the truth and to real foods that heal and provide you with good health and wellness. Respect and honor your Temple- and it will honor you.

It’s never too late to start eating well. A good diet can reverse many of those conditions as well. In short: change the way you eat and you can transform your health for the better.

That eating should be foremost about bodily health is a relatively new and, I think, destructive idea-destructive not just the pleasure of eating, which would be bad enough, but paradoxically of our health as well. Indeed, no people on earth worry more about the health consequences of their food choices than we Americans-and no people suffer from as many diet-related problems. We are becoming a nation of orthorexics: people with an unhealthy obsession with healthy eating.

Food, like your money, should be working for you!

I don't think I'll ever grow old and say, "What was I thinking eating all those fruits and vegetables?

I finally understood that by being on a perpetual diet, I had practiced a "disordered" form of eating my whole life. I restricted when I was hungry and in need of nutrition and binged when I was so grotesquely full I couldn't be comfortable in any position by lying down. Diets that tell people what to eat or when to eat are the practices inbetween. And dieting, I discovered, was another form of disordered eating, just as anorexia and bulimia similarly disrupt the natural order of eating.

Good health is about being able to fully enjoy the time we do have. It is about being as functional as possible throughout our entire lives and avoiding crippling, painful and lengthy battles with disease. There are many better ways to die, and to live.

HEALTHY EATING isn't about counting fat grams, dieting, cleanses, and antioxidants; Its about eating food untouched from the way we find it in nature in a balanced way; Whole foods give us all that we need to perfectly nourish ourselves.

You can become just as hooked on sugar as on drugs, tobacco or alcohol. The sugar affects the same areas in your brain.

Although man has included meat in his diet for thousands of years, his anatomy and physiology, and the chemistry of his digestive juices, are still unmistakably those of a frugivorous animal.

Switching to all organic food production is the single most critical (and most doable) action we can take right now to stop our climate crisis.

My Body Wants to Crave Healthy. I Just Need to Give it the Opportunity.

Like most fat people who’ve been lectured about diet and exercise since childhood, I actually know an inordinate amount about nutrition and fitness.

He who does not know food, how can he understand the diseases of man?” —Hippocrates, the father of medicine (460-357 B.C.)

I don't want to wake up dead tommorrow and realize I didn't even try. Luck my ass! Luck is just another word for hard work and an open mind.

dairy intake is “one of the most consistent dietary predictors for prostate cancer in the published literature,” and those who consume the most dairy have double to quadruple the risk.

When we use these words and we talk about plants having a strategy to do this or wanting this or desiring this, we’re being metaphorical obviously. I mean, plants do not have consciousness. But, this is a fault of our own vocabulary. We don’t have a very good vocabulary to describe what others species do to us, because we think we’re the only species that really does anything.

Whatever I fed to his mind, thinking it was nutrition was, in fact, poison. No matter how much a person likes or craves sugar, he should not be raised on the diet of only sugar ~ Rudransh Kashyap

Farmers tend to eat a very limited and unbalanced diet. Especially in premodern times, most of the calories feeding an agricultural population came from a single crop – such as wheat, potatoes or rice – that lacks some of the vitamins, minerals and other nutritional materials humans need. The typical peasant in traditional China ate rice for breakfast, rice for lunch, and rice for dinner. If she were lucky, she could expect to eat the same on the following day. By contrast, ancient foragers regularly ate dozens of different foodstuffs. The peasant’s ancient ancestor, the forager, may have eaten berries and mushrooms for breakfast; fruits, snails and turtle for lunch; and rabbit steak with wild onions for dinner. Tomorrow’s menu might have been completely different. This variety ensured that the ancient foragers received all the necessary nutrients.

Medicine’s a funny business. After all, dispensing chemicals is considered mainstream and diet and nutrition is considered alternative.

Happiness is a state of mental,physical and spiritual well-being. Think pleasantly,engaged sport and read daily to enhance your well-being.

The distinction between government, industry, science and medicine have become blurred.

my sex life became sort of like Diet Coke—deceptively sweet minus nutrition.

So, what is my prescription for good health? In short, it is about the multiple health benefits of consuming plant-based foods, and the largely unappreciated health dangers of consuming animal-based foods, including all types of meat, dairy and eggs.

If you do just one thing—make one conscious choice—that can change the world, go organic. Buy organic food. Stop using chemicals and start supporting organic farmers. No other single choice you can make to improve the health of your family and the planet will have greater positive repercussions for our future.

Adult obesity and overweight statistics have increased by about 50 percent since the Dietary Goals were announced. [by the federal government, in 1977] That bears repeating: a 50 percent increase in obesity/overweight correlated with a 10 percent decrease in fat content in the diet.

While good science should be ruled by skepticism and self-doubt, the field of nutrition has instead been shaped by passions verging on zealotry. And the whole system by which ideas are canonized as fact seems to have failed us.

First, you’re going to have to stop using food for anything other than nutrition. You cannot continue to use food to celebrate, or as a companion, or for entertainment, or comfort. You cannot medicate yourself, your mood, or pain with food.

We now had impressive evidence that low protein intake could markedly decrease enzyme activity and prevent dangerous carcinogen binding to DNA.

Protein during promotion trumps the carcinogen, regardless of initial exposure.

The flowers are so beautiful, but God's love is infinitely stronger for us than the beauty of ALL flowers and all beautiful things combined!

Eating a can be the weight that pulls you under or the life raft. It's your choice.

More often than not, a lack of progress in your muscle-building efforts can be linked to nutritional shortcomings in your diet.

Obesity is not a disease. It is a lifestyle affliction. It is a symptom. It is a side-effect of poor habits and it can be reversed.

I want for people not to worry so much. Life ain't going to be perfect, but tings will work out. People come to visit and I always tell them not to worry. If you got something to eat, don't worry, be grateful. Just look at all those books. Those books aren't about food. They're to do with worrying about food.

We overtest, perform surgery, stick needles; these people are worse off,” he said. “If we work on their nutrition, diet, sleep habits, smoke habits, helping [them] find work—then they improve.

I realized that I have spent so many years being on a diet that the idea that you might actually need calories to survive has been completely wiped out of my consciousness. Have reached point where believe nutritional ideal is to eat nothing at all and that the only reason people eat is because they are so greedy they cannot stop themselves from breaking out and ruining their diets.

Organic is something we can all partake of and benefit from. When we demand organic, we are demanding poison-free food. We are demanding clean air. We are demanding pure, fresh water. We are demanding soil that is free to do its job and seeds that are free of toxins. We are demanding that our children be protected from harm. We all need to bite the bullet and do what needs to be done—buy organic whenever we can, insist on organic, fight for organic and work to make it the norm. We must make organic the conventional choice and not the exception available only to the rich and educated.

At this point, any scientist, doctor, journalist, or policy maker who denies or minimizes the importance of a whole food, plant-based diet for individual and societal well-being simply isn’t looking clearly at the facts. There’s just too much good evidence to ignore anymore.

Food and sex have been bound together for a long time. I guess this is due to the intimate connection between the two most powerful instincts that predominate in life: the instinct to survive and the instinct to multiply. Nourishment and sex give us a great sense of pleasure. Having the wisdom to satisfy both desires—for food and sex—is the art of living well. I truly believe that this wisdom lies within us all.

If you flip a coin three times and it lands on heads each time, it’s probably chance. If you flip it a hundred times and it lands on heads each time, you can be pretty sure the coin has heads on both sides. That’s the concept behind statistical significance—it’s the odds that the correlation (or other finding) is real, that it isn’t just random chance.

In the end, what we believe to be true—our conventional wisdom—is really nothing more than sixty years of misconceived nutrition research. Before 1961, there were our ancestors, with their recipes. And before them, there were their ancestors, with their hunting bows or traps or livestock—but like lost languages, lost skills, and lost songs, it takes only a few generations to forget.

High school and college students like to torture their bodies. They pull countless all-nighters, continually skip breakfast, eat nothing but ramen noodles for dinner, find creative new ways to guzzle alcohol, transform into couch potatoes, and gain 15 pounds at the freshman dinner buffet. At least, that's the stereotype.

you have been receiving signals of movement hunger in response to a movement diet that is very low in terms of quantity and poor in terms of quality—meaning you aren’t getting the full spectrum of movement nutrition necessary for human function.

How did we forget these lessons from the past? How did we go from knowing that the best athletes in the ancient Greek Olympics must consume a plant-based diet to fearing that vegetarians don’t get enough protein? How did we get to a place where the healers of our society, our doctors, know little, if anything, about nutrition; where our medical institutions denigrate the subject; where using prescription drugs and going to hospitals is the third leading cause of death? How did we get to a place where advocating a plant-based diet can jeopardize a professional career, where scientists spend more time mastering nature than respecting it? How did we get to a place where the companies that profit from our sickness are the ones telling us how to be healthy; where the companies that profit from our food choices are the ones telling us what to eat; where the public’s hard-earned money is being spent by the government to boost the drug industry’s profits; and where there is more distrust than trust of our government’s policies on foods, drugs and health? How did we get to a place where Americans are so confused about what is healthy that they no longer care?

Listen, you machine,” he said, “you claim you can synthesize any drink in existence, so why do you keep giving me the same undrinkable stuff?” “Nutrition and pleasurable sense data,” burbled the machine. “Share and Enjoy.” “It tastes filthy!” “If you have enjoyed the experience of this drink,” continued the machine, “why not share it with your friends?” “Because,” said Arthur tartly, “I want to keep them. Will you try to comprehend what I’m telling you? That drink …” “That drink,” said the machine sweetly, “was individually tailored to meet your personal requirements for nutrition and pleasure.” “Ah,” said Arthur, “so I’m a masochist on a diet am I?” “Share and Enjoy.” “Oh, shut up.

Let’s start with the most prominent ecological crisis of our time: global warming. When you look seriously at the numbers, you find that switching from a meat-based to a plant-based diet would do more to curb and reverse global warming than any other initiative.

The nutritional composition of beef provides much-needed protein, vitamins and iron.... Let us also not gloss over what is beef's most obvious benefit: Livestock take inedible and untasty grains and convert them into a protein-packed food most humans love to eat.

There’s no doubt that your genes contain very important information, but 65% of the influence can be attributed to the environment and your lifestyle – they determine whether your unfortunate genes come to expression. Hello! That’s a bit of a wake-up call, isn’t it?

Everyone is a mouth breather and everyone has rampant tooth decay.

started to see that none of the accepted “causes” of cancer, in the absence of a high-animal-protein diet, mattered that much. Not genetics, not chemical carcinogens like AF,

Costs have so consistently outpaced inflation that we now spend one out of every seven dollars the economy produces on health care

Foci development was almost entirely dependent on how much protein was consumed, regardless of how much aflatoxin was consumed!

We are a species with amnesia, who effectively forgot how to feed itself.

take care of your body. it's the only place you have to live in.

While good science should be ruled by skepticism and self-doubt, the field of nutrition has instead been shaped by passions verging on zealotry.

This is what scientists and food activists at Yale University call a toxic food environment. It is the environment in which most of us live today.

In one study of ten countries,14 a higher consumption of calcium was associated with a higher—not lower—risk of bone fracture (Chart 10.3

There’s only one thing that we have to do in life, and that is to die.

Health first, then everything else.

Your body is your body. Learn about it.

There are, in effect, two things: to know and to believe one knows. To know is science. To believe one knows is ignorance.

The process of eating is perhaps the most intimate encounter we have with our world; it is a process in which what we eat becomes part of our body.

The therapist must believe it more, but the patient must want it more…

I can best compare my life to a vitaminless diet--plenty of nutritive bulk, but the little something that meant health was lacking. I suppose my trouble was really spiritual scurvy.

These studies showed that people who migrated from one area to another and who started eating the typical diet of their new residency assumed the disease risk of the area to which they moved.

A Donkey having heard some Grasshoppers chirping, was highly enchanted; and, desiring to possess the same charms of melody, demanded what sort of food they lived on to give them such beautiful voices. They replied, “The dew.” The Donkey resolved that he would live only upon dew, and in a short time died of hunger.

You will know if you are too acidic if you get sick often, get urinary tract infections, suffer from headaches, and have bad breath and body odor (when you do not use antiperspirant). Acidosis is the medical term for a blood alkalinity of less than 7.35. A normal reading is called homeostasis. It is not considered a disease; although in and of itself it is recognized as an indicator of disease. Your blood feeds your organs and tissues; so if your blood is acidic, your organs will suffer and your body will have to compensate for this imbalance somehow. We need to do all we can to keep our blood alkalinity high. The way to do this is to dramatically increase our intake of alkaline-rich elements like fresh, clean air; fresh, clean water; raw vegetables (particularly their juices); and sunlight, while drastically reducing our intake of and exposure to acid-forming substances: pollution, cigarettes, hard alcohol, white flour, white sugar, red meat, and coffee. By tipping the scales in the direction of alkalinity through alkaline diet and removal of acid waste through cleansing, and acidic body can become an alkaline one. "Bear in mind that some substances that are alkaline outside the body, like milk, are acidic to the body; meaning that they leave and acid reside in the tissues, just as many substances that are acidic outside the body, like lemons and ripe tomatoes, are alkaline and healing in the body and contribute to the body's critical alkaline reserve.

The Warrior Diet is the only diet today that challenges all common dietary concepts and offers a real alternative—guidelines that are not based on superficial restrictions, but rather on true principles of human nutrition.

I'm not one of those fruitarians who advise people to make fruit an arbitrary percentage of their diet and then the rest, greens, nuts and seeds. Nor am I one of those fruitarians obsessed with calorie counting, and analysing the handful of separately classified scientific elements purportedly microscopically available within each fruit.

Nutrition is clearly the most important factor you can take control of to affect how long you live, whether you will be diagnosed with certain major diseases, and whether you will be active and strong or sedentary and frail in old age.

Proper nutrition is one of the most fundamental things on which anyone’s healthy and happy life can be based. If you want to radically change your being for the better, to feel satisfied about who you are, or to look slim and attractive no matter what age is stated in your passport, start with changing unhealthy eating habits to healthy ones —and make them your favorites.

as far as your body’s cells are concerned, healthy diets are all essentially the same, resting on the same Four Pillars: meat on the bone, fermented and sprouted foods, organs and other “nasty bits,” and fresh, unadulterated plant and animal products.

people who ate the most animal-based foods got the most chronic disease. Even relatively small intakes of animal-based food were associated with adverse effects. People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease.

[There are] lies of two varieties. There is the truly bad, “I know that what I am saying is untrue, but it suits my agenda to say it anyway” kind. There is the less bad, “I came upon information I liked or found persuasive, and repeated it before verifying it was true” kind. The latter is not about willful dishonesty, just carelessness. But since both varieties promulgate misinformation, both kinds are harmful.

What You Need to Cut from Your Diet: 1.   Vegetable oil 2.   Added sugar and honey (to tea, coffee, etc.) 3.   Soda 4.   Juice, except fresh squeezed. (Why not just eat the fruit? It’s got more fiber and more antioxidants!) 5.   Energy bars and “health” bars 6.   Boxed cereals 7.   Fried fast foods 8.   Powdered “proteins,” and powdered milk 9.   Salad dressings made with any kind of vegetable oil, including canola 10. Low-fat products, including milk, cheese, salad dressings, cookies, and other baked goods 11. Snacks and desserts—if you want to lose weight

It is a wonderful harmony. The plants make the antioxidant shields, and at the same time make them look incredibly appealing with beautiful, appetizing colors. Then we animals, in turn, are attracted to the plants and eat them and borrow their antioxidant shields for our own health. Whether you believe in God, evolution or just coincidence, you must admit that this is a beautiful, almost spiritual, example of nature’s wisdom.

One of the more exciting benefits of good nutrition is the prevention of diseases that are thought to be due to genetic predisposition. We now know that we can largely avoid these “genetic” diseases even though we may harbor the gene (or genes) that is (are) responsible for the disease.

The American Dietetic Association (ADA), which produces a series of nutrition fact sheets with guidelines on maintaining a healthy diet, also has its own corporate ties. Who writes these fact sheets? Food industry sources pay the ADA $20,000 per fact sheet to explicitly take part in the drafting process. So we can learn about eggs from the American Egg Board and about the benefits of chewing gum from the Wrigley Science Institute.63

Other countries spend, on average, only about one-half of what the U.S. spends per capita on health care. Isn’t it reasonable, therefore, for us to expect our system to rank above theirs? Unfortunately, among these twelve countries, the U.S. system is consistently among the worst performers.

Eating in our time has gotten complicated — needlessly so, in my opinion. I will get to the “needlessly” part in a moment, but consider first the complexity that now attends this most basic of creaturely activities. Most of us have come to rely on experts of one kind or another to tell us how to eat — doctors and diet books, media accounts of the latest findings in nutritional science, government advisories and food pyramids, the proliferating health claims on food packages. We may not always heed these experts’ advice, but their voices are in our heads every time we order from a menu or wheel down the aisle in the supermarket. Also in our heads today resides an astonishing amount of biochemistry. How odd is it that everybody now has at least a passing acquaintance with words like “antioxidant,” “saturated fat,” “omega-3 fatty acids,” “carbohydrates,” “polyphenols,” “folic acid,” “gluten,” and “probiotics”? It’s gotten to the point where we don’t see foods anymore but instead look right through them to the nutrients (good and bad) they contain, and of course to the calories — all these invisible qualities in our food that, properly understood, supposedly hold the secret to eating well.

Perhaps it is a testament to the power of modern marketing savvy that an obese man with heart disease and high blood pressure became one of the richest snake oil salesmen ever to live, selling a diet that promises to help you lose weight, to keep your heart healthy and to normalize your blood pressure.

pleaded every day” with Jobs and found it “enormously frustrating that I just couldn’t connect with him.” The fights almost ruined their friendship. “That’s not how cancer works,” Levinson insisted when Jobs discussed his diet treatments. “You cannot solve this without surgery and blasting it with toxic chemicals.” Even Dr. Dean Ornish, a pioneer in alternative and nutritional methods of treating diseases, took a long walk with Jobs and insisted that sometimes traditional

The health care establishment is structured to profit from chemical and surgical intervention. Diet still takes the back seat to drugs and surgery. One criticism that is constantly leveled at the dietary argument is that patients will not make such fundamental changes. One doctor charges that Dr. Esselstyn’s patients change their eating habits simply because of Esselstyn’s “zealous belief.”47 This criticism is not only wrong and insulting to patients; it is also self-fulfilling. If doctors do not believe that patients will change their diets, they will neglect to talk about diet, or will do it in an off-handed, disparaging way.

Much of my early career was spent working with two of the most toxic chemicals ever discovered, dioxin and aflatoxin. I initially worked at MIT, where I was assigned a chicken feed puzzle. Millions of chicks a year were dying from an unknown toxic chemical in their feed, and I had the responsibility of isolating and determining the structure of this chemical. After two and a half years, I helped discover dioxin, arguably the most toxic chemical ever found. This chemical has since received widespread attention, especially because it was part of the herbicide 2,4,5-T, or Agent Orange, then being used to defoliate forests in the Vietnam War.

And as a nutritional researcher, I was surprised at first by the popularity and commercial success of the low-carb diet, especially given its serious flaws. The research on high-protein, high-fat diets has consistently demonstrated that they have disastrous health effects and fail to secure compliance and long-term weight loss.

Consider, for example, the tomato. If the soil it grows in is depleted, then the tomato has measurably low mineral content, less natural sugar, and more acids, which means it will be tough, tasteless, and nutritionally inferior. If it is sprayed with pesticides and herbicides, it will carry instructional messages to your body that are carcinogenic,

I applaud people for trying to achieve a healthy weight. I don’t question the worthiness or dignity of overweight people any more than I question cancer victims. My criticism is of a societal system that allows and even encourages this problem. I believe, for example, that we are drowning in an ocean of very bad information, too much of it intended to put money into someone else’s pockets. What we really need, then, is a new solution comprised of good information for individual people to use at a price that they can afford.

physicians, Drs. Bill Castelli, Bill Roberts and Caldwell Esselstyn, Jr., that in their long careers they had never seen a heart disease fatality among their patients who had blood cholesterol levels below 150 mg/dL. Dr. Castelli was the long-time director of the famous Framingham Heart Study of NIH; Dr. Esselstyn was a renowned surgeon at the Cleveland Clinic who did a remarkable study reversing heart disease (chapter five); Dr. Roberts has long been editor of the prestigious medical journal Cardiology. BLOOD CHOLESTEROL AND DIET

What made this project especially remarkable is that, among the many associations that are relevant to diet and disease, so many pointed to the same finding: people who ate the most animal-based foods got the most chronic disease. Even relatively small intakes of animal-based food were associated with adverse effects. People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease. These results could not be ignored. From the initial experimental animal studies on animal protein effects to this massive human study on dietary patterns, the findings proved to be consistent. The health implications of consuming either animal or plant-based nutrients were remarkably different.

Next is diet or nutrition—or as I prefer to call it, nutritional biochemistry. The third domain is sleep, which has gone underappreciated by Medicine 2.0 until relatively recently. The fourth domain encompasses a set of tools and techniques to manage and improve emotional health. Our fifth and final domain consists of the various drugs, supplements, and hormones that doctors learn about in medical school and beyond. I lump these into one bucket called exogenous molecules, meaning molecules we ingest that come from outside the body.

We have far more control over our health and the condition of our bodies than we ever thought possible.

It is confusing to hear on the news that “meat causes cancer.” But the reason this is often said is because the majority of the population is not eating real meat;

nutrients from animal-based foods increased tumor development while nutrients from plant-based foods decreased tumor development. In

You can actually eat yourself into a better mood and get rid of depressive thoughts and melancholy.

These findings—the contents of Part II of this book—show that heart disease, diabetes and obesity can be reversed by a healthy diet.

75% Eats 25% Feats

Here are the rules of my program in their simplest form: You may not eat anything with a mother or a face (no meat, poultry, or fish). You cannot eat dairy products. You must not consume oil of any kind—not a drop. (Yes, you devotees of the Mediterranean Diet, that includes olive oil, as I’ll explain in Chapter 10.) Generally, you cannot eat nuts or avocados.

Even though a strict reading of a Paleolithic diet would include cannibalism, it is a practice that I have to discourage. Modern people have a much higher ratio of omega-6 to omega-3 fatty acids due to their grain-based diets; carry a wide variety of chronic infections; have destroyed their liver with excessive consumption of alcohol and fructose; and contain many environmental toxins. That said, if one were to incorporate cannibalism into ‘eating paleo,’ it would be healthiest to eat people who strictly adhered to the guidelines in this book.

So by these accounts, for the first two hundred and fifty years of American history, the entire nation would have earned a failing grade according to our modern mainstream nutritional advice.

Paleo is not a diet. It’s not a fad. It’s not a rigid set of rules to follow. It’s not a sound bite. It’s an exploration of history, nutrition, the human diet, and, most important, our health.

Genes do not determine disease on their own. Genes function only by being activated, or “expressed,” and nutrition plays a critical role in determining which genes, good and bad, are expressed.

What I tried to make clear in Good Calories, Bad Calories was that nutrition and obesity research lost its way after the Second World War with the evaporation of the European community of scientists and physicians that did pioneering work in those disciplines. It has since resisted all attempts to correct it. As a result, the individuals involved in this research have not only wasted decades of time, and effort, and money but have done incalculable damage along the way. Their beliefs have remained imperious to an ever-growing body of evidence that refutes them while being embraced by public-health authorities and translated into precisely the wrong advice about what to eat and, more important, what not to eat if we want to maintain a healthy weight and live a long and healthy life.

One way to identify the optimal human diet, pretty obvious to all but fundamentalist reductionists, is to survey and compare populations as they already exist, and see what they eat and how healthy they are.

Two years of Newtrition investment and research had produced CHOW™. CHOW™ contained spun, plaited, and woven protein molecules, capped and coded, carefully designed to be ignored by even the most ravenous digestive tract enzymes; no-cal sweeteners; mineral oils replacing vegetable oils; fibrous materials, colorings, and flavorings. The end result was a foodstuff almost indistinguishable from any other except for two things. Firstly, the price, which was slightly higher, and secondly the nutritional content, which was roughly equivalent to that of a Sony Walkman. It didn’t matter how much you ate, you lost weight.* Fat people had bought it. Thin people who didn’t want to get fat had bought it. CHOW™ was the ultimate diet food—carefully spun, woven, textured, and pounded to imitate anything, from potatoes to venison, although the chicken sold best. Sable sat back and watched the money roll in. He watched CHOW™ gradually fill the ecological niche that used to be filled by the old, untrademarked food. He followed CHOW™ with SNACKS™—junk food made from real junk. MEALS™ was Sable’s latest brainwave. MEALS™ was CHOW™ with added sugar and fat. The theory was that if you ate enough MEALS™ you would a) get very fat, and b) die of malnutrition.

Dr. Kingsford writes: 'M. Pouchet observes that all the details of the digestive apparatus in man, as well as his dentition, constitute "so many proofs of his frugivorous origin"—an opinion shared by Professor

You have a choice. You can continue eating the foods manufacturers want you to buy that are making you unhealthy. Or you can return to eating the foods God provided for you, already magnificently packaged in their own skins, rinds, pods and shells. Foods that contain all the human-appropriate vitamins and minerals you need, and the right proportion of sugar, fat, salt and calories. Will you listen to God, or will you continue listening to the marketing and advertising gurus whose agenda has nothing to do with your health?Cukierkorn, Rabbi Celso; Collins, Susan Ford (2012-10-11). The Miracle Diet: Lose Weight, Gain Health... 10 Diet Skills (p. 103).

Despite the potential of diet and disease prevention, most of the attention given to heart disease has been on mechanical and chemical intervention for those people who have advanced disease. Diet has been pushed aside.

But the proof of the pudding is in the eating, and to prove that the vegetarian is the most hygienic diet, we must examine the physical conditions of those nations and individuals who have lived, and do live, upon this diet.

I don’t care if you eat worms and cardboard; if you eat 35% fewer calories, you will lose weight and your cholesterol levels will improve50 in the short run, but that is not to say that worms and cardboard form a healthy diet.

the Mediterranean Diet with a capital “D,” the nutritional concept and program that has been endorsed worldwide by scientists and government bodies alike, didn’t really exist before the nutrition experts themselves invented it.

I have come to see that the benefits produced by eating a plant-based diet are far more diverse and impressive than any drug or surgery used in medical practice. Heart diseases, cancers, diabetes, stroke and hypertension, arthritis, cataracts, Alzheimer’s disease, impotence and all sorts of other chronic diseases can be largely prevented. These diseases, which generally occur with aging and tissue degeneration, kill the majority of us before our time.

Resilience Training is a proven eight-week program that incorporates the latest science on diet, exercise, and nutritional supplements along with the best emotional self-care available—what I call the “psychology of mindfulness.

To drink when thirsty is right and natural; it shows that the blood is concentrated and is in want of fluid. But to drink merely for the pleasure of drinking, or to carry out some insane theory like that of 'washing out' the system is positively dangerous. The human body is not a dirty barrel needing swilling out with a hose-pipe. It is a most delicate piece of mechanism, so delicate that the abuse of any of its parts tends to throw the entire system out of order.

It is a type of science originally advocated 2,400 years ago by the Father of Medicine, Hippocrates, who said, “There are, in effect, two things: to know and to believe one knows. To know is science. To believe one knows is ignorance.

If, in recommending that Americans avoid meat, cheese, milk, cream, butter, eggs, and the rest, it turns out that nutrition experts made a mistake, it will have been a monumental one. Measured just by death and disease, and not including the millions of lives derailed by excess weight and obesity, it’s very possible that the course of nutrition advice over the past sixty years has taken an unparalleled toll on human history. It now appears that since 1961, the entire American population has, indeed, been subjected to a mass experiment, and the results have clearly been a failure. Every reliable indicator of good health is worsened by a low-fat diet. Whereas diets high in fat have been shown, again and again, in a large body of clinical trials, to lead to improved measures for heart disease, blood pressure, and diabetes, and are better for weight loss. Moreover, it’s clear that the original case against saturated fats was based on faulty evidence and has, over the last decade, fallen apart. Despite more than two billion dollars in public money spent trying to prove that lowering saturated fat will prevent heart attacks, the diet-heart hypothesis has not held up.

Highly processed carbohydrates are among the lowest-quality components of the food supply, accounting for the majority of diet-related disease in the United States today— they’re highly concentrated in calories but devoid of real nutrition.

In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone. As tiny as those seeds are, they’re superpacked with Omega-3s, protein, calcium, iron, zinc, fiber and antioxidants.

One will starve to death with just as much certainty and much more speedily, if one attempts to live upon foods containing only one or two elements of nutrition, as if one were totally abstaining from food. A diet of white flour and water, or white sugar and water, will result in death much sooner than a diet of water only. If no food is eaten the body feeds upon its own food reserves, but it has no provision for meeting the exigencies created by prolonged subsistence on one-sided diets.

Stress promotes the release of free fatty acids from storage and into the bloodstream. Polyunsaturated free fatty acids (from a diet high in PUFAs) damage thyroid function and promote chronic stress. Stressful thinking and emotion powerfully promote biochemical stress and free fatty acid release. It's easy to demonstrate. Start thinking about something worrying and watch what happens. You can feel the adrenaline rising, and guess what that means! It means increasing exposure to free fatty acids.

Without clean water, we cannot experience optimum health, but by practically every public health standard issued during the past 50 years, humans have not experienced optimum health. One of the reasons for this fact is simple: the Earth’s water is in crisis.

Natural, organic and unrefined foods speak a language your genes understand. And when your food communicates nicely with your genes, they’ll express themselves properly and healthily so you can begin feeling that you’re actually living and not just surviving.

The solution to losing weight is a whole foods, plant-based diet, coupled with a reasonable amount of exercise. It is a long-term lifestyle change, rather than a quick-fix fad, and it can provide sustained weight loss while minimizing risk of chronic disease.

So the Deep Nutrition formula for weight loss is simple: Get rid of inflammation that blocks cellular communication, and eat foods that enable you to convert fat cells into healthier tissues. Of course, there’s more to health than a healthy diet. Sleep and physical activity generate other chemicals that help your body know what you are expecting of it. So in order to reshape your body and achieve maximum health, your regimen must include eating real food, resting properly, reducing stress, and doing the right kinds of exercise.

If a person does not receive the proper nutrition, that individual's body will not grow to its maximal height. Similarly, if one's mind does not receive an educational or informationally-rich diet, so to speak, their mind will not grow to its maximal capacity either.

While a gluten-free diet may help alleviate symptoms in some people, for others it can lead to nutritional problems. Gluten-free products are typically lacking in vitamin B12, folate, zinc, magnesium, selenium and calcium. Other studies found that gluten-free diets in Spain contained on average more fat and less fibre than comparable diets. It is clear that excluding an entire food group from your diet can reduce fibre and dietary diversity, which also affects our gut microbes, creating the possibility of long-term adverse effects.

In the January 12, 1998, issue of U.S. News and World Report, the head of the Harvard School of Public Health's department of nutrition, a very fickle man, Walter Willet, was queried about a low-fat diet's failure to cure any diseases or save any lives. His weak reply, “It was just a hypothesis to begin with,” showed no shame. That hypothesis has cost more lives than the last two world wars and the Vietnam conflict put together. Just check the American Cancer Society's and American Heart Association's statistics for the last three decades.

The most significant finding of this experiment was this: foci developed only when the animals met or exceeded the amount of dietary protein (12%) needed to satisfy their body growth rate.39 That is, when the animals met and surpassed their requirement for protein, disease onset began.

this information has resurfaced in the past two decades, the fight against the status quo has been heating up again. A few rare doctors are proving that there is a better way to defeat heart disease. They are demonstrating revolutionary success, using the most simple of all treatments: food.

the introduction of cereal and grains into the human diet was associated with a dramatic reduction in human height and the first appearance of bone diseases and dental caries. It is diets high in cereals and grains and low in fat-soluble vitamins, especially Vitamin D, which cause osteoporosis

You can acquiesce to all this, you can succumb to the junk food sellers, or you can find a healthier and more life-affirming relationship with your body and the food you eat. If you want to live with radiant health, lean and clear and alive in your body, you’ll need an ally in today’s environment.

Pear and Arugula Salad Although it sounds like a weird combination at first, this salad is delicious. It combines the pears with arugula and walnuts and the final result is rich and filling.   Time: 20 minutes Servings: 4   Ingredients: ·       1 pound arugula ·       2 pears, sliced ·       ½ lemon, juiced ·       1 teaspoon honey ·       1 teaspoon apple cider vinegar ·       1 tablespoon Dijon mustard ·       Salt and pepper to taste ·       ¼ cup walnuts, chopped   Directions: 1     Place the arugula on a platter. Arrange the pear slices over the arugula. 2     In a small glass jar, mix the lemon juice, honey, vinegar and mustard. Add salt and pepper to taste and cover the jar with a lid. 3     Shake well then drizzle the dressing over the salad. 4     Top with walnuts and serve immediately.   Nutritional information per serving Calories: 145 Fat: 5.7g Protein: 5.4g Carbohydrates: 22.8g

...a bad diet will eventually kill our dreams. It's essential that we constantly evaluate the nutritional value of what we are feeding ourselves. It may come down to how many hours of television we're viewing, the quality of the programs we're watching, what music we're listening to, the material we're reading, the conversations we're having, the movies we're seeing, the Web sites we're visiting, the video games we're playing, or the people with whom we're associating. As harmless as these may sometimes seem, excessive consumption of things that induce negative thinking, bad habits, and wrong behavior will thwart our potential. A good litmus test is to ask yourself if you're giving more airtime to the media, educators, politicians, economists, pop stars, friends, or tradition than you are to God's Word. To see our dreams actualized, God's Word and His will must take precedence over everything else.

inescapable fact is that certain people are making an awful lot of money today selling foods that are unhealthy. They want you to keep eating the foods they sell, even though doing so makes you fat, depletes your vitality and shortens and degrades your life. They want you docile, compliant and ignorant.

The Tree of Life was an ancient symbol of interconnection, fertility, and eternal life—precisely because of this legendary tree’s fruit. Fruit is part of our essence, a basic element of who we are. We cannot survive without fruit on this planet. It outweighs the nutrition of any other food. Yet the current “health” movement toward low-carb diets has put fruit on the endangered species list, with the goal of making it extinct. Is this denial? Ignorance? Foolishness? We’re not talking about uneducated people who are driving the trend. We’re talking about smart, highly intelligent professionals with advanced degrees in medicine and nutrition. If they’re advising patients to shun fruit, it must be because of their training, the misinformation out there, or their own selective interests. Have you heard of book burning? If the anti-sugar war keeps up its momentum, fruit trees will be next to go up in flames.

you want to eat bacon and eggs for breakfast and then take cholesterol-lowering medication, that’s your right. But if you want to truly take charge of your health, read The China Study, and do it soon! If you heed the counsel of this outstanding guide, your body will thank you every day for the rest of your life.

Some people think that UPF is just lousy food in terms of nutrition and that it’s eaten by people who eat generally poor diets. But when you correct for all that, the effects on death and depression and weight and heart attacks remain the same.’ It is the ultra-processing, not the nutritional content, that’s the problem.

So how does the plant manage these complex reactions and protect against errant electrons and free radicals? It puts up a shield around potentially dangerous reactions that sponges up these highly reactive substances. The shield is made up of antioxidants that intercept and scavenge electrons that might otherwise stray from their course.

So the real question for me as an educator is, if I go out and tell people that I think they are eating too much sugar, if I go out and tell mothers I think they should stop their kids from eating so much sugar because it is bad for them, am I going to get flak from the scientists? Or am I going to be allowed to make that statement without travail, on the grounds that even though we do not have hard evidence to link sugar with a specific disease, we do know that a dietary pattern containing considerably less sugar, in which sugar is replaced by a complex carbohydrate, would be a much healthier diet? JOAN GUSSOW, chairman, Columbia University nutrition department, 1975 I

The popular media and conventional wisdom, including the medical profession's traditional approach to nutrition, have created and continue to perpetuate this problem through inadequate, outdated dietary counseling. Attempts to universalize dietary therapies so that one-diet-fits-all influences the flawed claims against meats and fats, thereby encouraging overconsumption of grains. Government-sponsored guides to healthy eating, such as the USDA's food pyramid, which advocates six to eleven servings of grains daily for everyone, lag far behind current research and continue to preach dangerously old-fashioned ideas. Because the USDA's function is largely the promotion of agriculture and agricultural products, there is a clear conflict of interest inherent in any USDA claim of healthful benefits arising from any agricultural product. Popular beliefs and politically motivated promotion, not science, continue to dictate dietary recommendations, leading to debilitating and deadly diseases that are wholly or partly preventable.

A classic illustration of this difficulty is that countries with more telephone poles often have a higher incidence of heart disease, and many other diseases. Therefore, telephone poles and heart disease are positively correlated. But this does not prove that telephone poles cause heart disease. In effect, correlation does not equal causation.

This is the science behind how UPF affects the human body: • The destruction of the food matrix by physical, chemical and thermal processing means that UPF is, in general, soft. This means you eat it fast, which means you eat far more calories per minute and don’t feel full until long after you’ve finished. It also potentially reduces facial bone size and bone density, leading to dental problems. • UPF typically has a very high calorie density because it’s dry, and high in fat and sugar and low in fibre, so you get more calories per mouthful. • It displaces diverse whole foods from the diet, especially among low-income groups. And UPF itself is often micronutrient-deficient, which may also contribute to excess consumption. • The mismatch between the taste signals from the mouth and the nutrition content in some UPF alters metabolism and appetite in ways that we are only beginning to understand, but that seem to drive excess consumption. • UPF is addictive, meaning that for some people binges are unavoidable. • The emulsifiers, preservatives, modified starches and other additives damage the microbiome, which could allow inflammatory bacteria to flourish and cause the gut to leak. • The convenience, price and marketing of UPF urge us to eat constantly and without thought, which leads to more snacking, less chewing, faster eating, increased consumption and tooth decay. • The additives and physical processing mean that UPF affects our satiety system directly. Other additives may affect brain and endocrine function, and plastics from the packaging might affect fertility. • The production methods used to make UPF require expensive subsidy and drive environmental destruction, carbon emissions and plastic pollution, which harm us all.

Even if these researchers do see the need to address the problem immediately, though they have obligations and legitimate interests elsewhere, including being funded for other research. With luck, the ideas discussed in Good Calories, Bad Calories may be rigorously tested in the next twenty years. If confirmed, it will be another decade or so after that, at least, before our public health authorities actively change their official explanation for why we get fat, how that leads to illness, and what we have to do to avoid or reverse those fates. As I was told by a professor of nutrition at New York University after on of my lectures, the kind of change I'm advocating could take a lifetime to be accepted.

Notice that a strict vegetarian diet is not necessarily the same thing as a WFPB diet. Some people become vegetarian only to replace meat with dairy foods, added oils, and refined carbohydrates, including pasta made with refined grains, sweets, and pastries. I refer to these people as “junk-food vegetarians” because they are not consuming a nutritious diet.

Is it possible that chemical carcinogens, in general, do not cause cancer unless the nutritional conditions are “right”? Is it possible that, for much of our lives, we are being exposed to small amounts of cancer-causing chemicals, but cancer does not occur unless we consume foods that promote and nurture tumor development? Can we control cancer through nutrition?

In 1944-1945, Dr Ancel Keys, a specialist in nutrition and the inventor of the K-ration, led a carefully controlled yearlong study of starvation at the University of Minnesota Laboratory of Physiological Hygiene. It was hoped that the results would help relief workers in rehabilitating war refugees and concentration camp victims. The study participants were thirty-two conscientious objectors eager to contribute humanely to the war effort. By the experiment's end, much of their enthusiasm had vanished. Over a six-month semi-starvation period, they were required to lose an average of twenty-five percent of their body weight." [...] p193 p193-194 "...the men exhibited physical symptoms...their movements slowed, they felt weak and cold, their skin was dry, their hair fell out, they had edema. And the psychological changes were dramatic. "[...] p194 "The men became apathetic and depressed, and frustrated with their inability to concentrate or perform tasks in their usual manner. Six of the thirty-two were eventually diagnosed with severe "character neurosis," two of them bordering on psychosis. Socially, they ceased to care much about others; they grew intensely selfish and self-absorbed. Personal grooming and hygiene deteriorated, and the men were moody and irritable with one another. The lively and cooperative group spirit that had developed in the three-month control phase of the experiment evaporated. Most participants lost interest in group activities or decisions, saying it was too much trouble to deal with the others; some men became scapegoats or targets of aggression for the rest of the group. Food - one's own food - became the only thing that mattered. When the men did talk to one another, it was almost always about eating, hunger, weight loss, foods they dreamt of eating. They grew more obsessed with the subject of food, collecting recipes, studying cookbooks, drawing up menus. As time went on, they stretched their meals out longer and longer, sometimes taking two hours to eat small dinners. Keys's research has often been cited often in recent years for this reason: The behavioral changes in the men mirror the actions of present-day dieters, especially of anorexics.

One group was given AF and then fed diets containing 20% protein. The second group was given the same level of AF and then fed diets containing only 5% protein. Every single rat fed 20% protein got liver cancer or its precursor lesions, but not a single animal fed a 5% protein diet got liver cancer or its precursor lesions. It was not a trivial difference; it was 100% versus 0%.

When I wasn’t in the barn garden, helping out, sorting seeds or checking hoses I’d spend time alone, usually in the bathroom adjacent to Joel’s room, staring into the shattered mirror as my hand gently caressed my baby bump. More often than not I would cry. Not because my pregnancy upset me, or that my hormones were getting the better of me, but because I missed Joel, my baby’s father. That the baby would grow up without a dad made me anxious. Then again, if he had survived, what irreparable damage would he have suffered and how would his pain translate to his child? Jesus, I was studying myself in the very mirror he’d smashed the night he chose to take his own life. The bump had grown slowly in the last couple of months. With these limited resources, I didn’t have the privilege of eating whatever I craved. Had that been the case, I was sure I would have been bigger by now. Still, I tried to eat as well and as often as I could and the size of my belly had proven that my attempts at proper nutrition were at least growing something in there. Nothing made me happier than feeling my baby move. It was a constant source of relief for me. In our present circumstances, with no vitamins and barely any meat products save the recent stash of jerky Earl had found in an abandoned trailer, my diet consisted of berries, lettuce, and canned beans for the most part. Feeling the baby move inside me was an experience I often enjoyed alone. I would think of Joel then as well. Imagining his hand on my belly, with mine guiding his to the kicks and punches.

DURING THE PAST TWO TO THREE DECADES, we have acquired substantial evidence that most chronic diseases in America can be partially attributed to bad nutrition. Expert government panels have said it, the surgeon general has said it and academic scientists have said it. More people die because of the way they eat than by tobacco use, accidents or any other lifestyle or environmental factor.

The much later age of menarche in rural China is remarkable. Twenty-five women in each of the 130 villages in the survey were asked when they had their first menstrual period. The range of village averages was fifteen to nineteen years, with an average of seventeen years. The U.S. average is roughly eleven years! Many studies have shown that earlier menarche leads to higher risk for breast cancer.

variety, don't overdo, always have a proper breakfast, have a good daily amount of antioxidants, don't omit or exaggerate with refined sugar and, most of all, don't forget to insert into your diet a good amount of foods containing phosphorous and B-complex vitamins, great substances to let your brain work at its best. Some examples of foods containing these nutritional substances? Cereals, fish, nuts.

As you will see in this book, there is a mountain of scientific evidence to show that the healthiest diet you can possibly consume is a high-carbohydrate diet. It has been shown to reverse heart disease, reverse diabetes, prevent a plethora of chronic diseases, and yes, it has been shown many times to cause significant weight loss. But it’s not quite as simple as that. At least 99% of the carbohydrates that we

Juice is not a fruit. Per drop, juice has the same amount or more of both sugar and calories when compared with sugared soda. If you agree that adding vitamins and minerals to Coca-Cola wouldn’t make it a healthy choice, then you should probably reconsider that morning glass of orange juice, as that’s all it really is—flat soda pop with vitamins, from which the processing has removed the vast majority of the fruit’s actual nutrition.

It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.[2]

To show you what I mean, here is an example of a positive chain of a healthy lifestyle: better nutrition leads to better sleep, which leads to fewer cravings, which leads to better eating habits, all of which lead to more energy, which leads to a more active lifestyle, which leads to improved physical and mental performance, which leads to more confidence and success, which leads to more money, which leads to a Ferrari. Better nutrition leads to a Ferrari?

In the past few decades we’ve learned to recognise the many hazards of poor nutrition: insulin resistance, obesity, susceptibility to inflammation and fatigue. All of these factors can contribute to an early death. We’ve altered our diets and learned to resist the siren call of sugar and other simple carbohydrates. We’ve now reached a similar point with the news; we think about it today much as we thought about sugar and fast food twenty years ago. News is to the mind what sugar is to the body: appetising, easily digestible and extremely damaging. The media is feeding us titbits that taste palatable but do nothing to satisfy our hunger for knowledge. Unlike books and well-researched long-form articles, the news cannot satiate us. We can gobble down as many articles as we like, but we will never be doing more than gorging on sweets. As with sugar, alcohol, fast food and smoking, the side effects only become apparent later.

NUTRIENT DENSITY SCORES OF THE TOP 30 SUPER FOODS To make it easy for you to achieve Super Immunity, I’ve listed my Top 30 Super Foods below. These foods are associated with protection against cancer and promotion of a long, healthy life. Include as many of these foods in your diet as you possibly can. You are what you eat. To be your best, you must eat the best! Collard greens, mustard greens, turnip greens 100 Kale 100 Watercress 100 Brussels sprouts 90 Bok choy 85 Spinach 82 Arugula 77 Cabbage 59 Broccoli 52 Cauliflower 51 Romaine lettuce 45 Green and red peppers 41 Onions 37 Leeks 36 Strawberries 35 Mushrooms 35 Tomatoes and tomato products 33 Pomegranates / pomegranate juice 30 Carrots / carrot juice 30/37 Blackberries 29 Raspberries 27 Blueberries 27 Oranges 27 Seeds: flax, sunflower, sesame, hemp, chia 25 (avg) Red grapes 24 Cherries 21 Plums 11 Beans (all varieties) 11 Walnuts 10 Pistachio nuts 9 If you are a female eating

Americans consume more cow’s milk and its products per person than most populations in the world. So Americans should have wonderfully strong bones, right? Unfortunately not. A recent study showed that American women aged fifty and older have one of the highest rates of hip fractures in the world. 1 The only countries with higher rates are in Europe and in the south Pacific (Australia and New Zealand) 1 where they consume even more milk than the United States. What’s going on?

But if I tell them about dozens and dozens of studies showing that the countries with low rates of heart disease consume low amounts of animal-based foods, and dozens and dozens of studies showing that individuals who eat more whole, plant-based foods get less heart disease, and I go on to document still more studies showing that a diet low in animal-based foods and high in unprocessed plant-based foods can slow or reverse heart disease, then people are more inclined to pay some attention.

Eating a Paleolithic diet is not about historical re-enactment; it is about mimicking the effect of such a diet on the metabolism with foods available at the supermarket. There was no one diet eaten throughout the entire Paleolithic, nor is there a single diet eaten by contemporary hunter-gatherers. Hunter-gatherer diets can vary substantially depending on the geography, season, and culture. Even so, the commonalities among hunter-gatherer diets provide useful parameters for a healthy modern diet.

Cleaning the mental house after a lifetime of indulging in negative mental thoughts is a bit like going on a good nutritional program after a lifetime of indulging in junk foods. They both can often create healing crises. As you begin to change your physical diet, the body begins to throw off the accumulation of toxic residue, and as this happens, you can feel rather rotten for a day or two. So it is when you make a decision to change the mental thought patterns— your circumstances can begin to seem worse for a while.

There’s a saying that insanity is doing the same thing over and over and expecting different results. And that’s precisely what has happened to national nutritional policy in the United States in recent years. The government ignores studies that don’t fit within a preconceived template of a low-fat, low-salt, calorie-restricted, high-carb, plant-based diet. But this one-size-fits-all approach to eating does not work for the large segment of the population that is dealing with obesity and other metabolic chronic health issues.

BULLETPROOF POACHED EGGS WITH SAUTÉED GREENS Poaching is a great Bulletproof method of cooking eggs to retain their nutrients and avoid damaging the proteins. This is a great weekend lunch meal that could easily be substituted for dinner. Try buying an assortment of fresh organic greens and prewash them when you get home so they’re ready when you need them for easy cooking. 2 to 3 cups greens of your choice (kale, collards, chard, etc.) 2 tablespoons grass-fed unsalted butter or ghee Sea salt 2 tablespoons sliced raw cashews or almonds 2 poached eggs Fill a pan with an inch or two of water and add the greens to cook. Once the greens are tender, drain the water and add the butter or ghee. Toss the greens in the butter or ghee until covered. Remove the greens from the heat and sprinkle with salt and nuts. You should poach your eggs so your yolks are runny and the nutrition from the yolks is intact. The restaurant tricks to poaching eggs are to add 2 tablespoons of apple cider vinegar to the water and then swirl the water around before cracking the eggs so they stay in the center of the whirlpool.

In newspapers, magazines and on television, the public has been warned off the very vitamins and other supplements that have been repeatedly proven to reduce illness in practically every instance. The effective use of food supplements and natural diet saves money, pain and lives... and you have been told not to do it. If you want something done right you have to do it yourself. This especially includes your healthcare. One of the most common questions about vitamin therapy is, are huge doses safe? This book will help answer that question once and for all, and while we are at it, here’s the answer in advance. Yes. Megadoses of vitamins are very safe. Vitamins do not cause even one death per year. Pharmaceutical drugs, taken as directed, cause over 100 000 deaths annually. Still it is granted that we need access to all the tools that medicine and technology can provide, when used with caution. We must also fully use our natural resources of therapeutic nutrition and vitamins. To limit ourselves to pharmaceutical medicine is like going into the ring to fight the champ with one hand tied behind our backs.

Sources of Plant Protein Grains and grain products, legumes (lentils and dried beans and peas such as kidney beans or chickpeas), starchy vegetables, and nuts and seeds all provide protein (see Table B). A serving of a grain product or starchy vegetable provides an average of about 5 grams of protein, a serving of legumes provides 10 to 20 grams of protein, and a serving of vegetables provides about 3 grams of protein. Although a serving of these foods contains less protein than a serving of meat, you can eat more plant protein foods for fewer calories.

ACEs instead of obesity, exercise and nutrition would still have been an important part of that. It wasn’t our initial intention to treat our patients’ toxic stress with dodgeball and cooking classes, but we were pleasantly surprised to see how much the kids improved when we added healthy diet and exercise incentives to therapy. I sat down to check in with the moms and grandmas each week, and they reported that when they changed their children’s diet and their levels of exercise went up, the kids slept better and felt healthier, and in many cases, their behavioral issues

A central part of the problem is that our bodies evolved to deal with the challenge of dietary paucity, not overabundance. So leptin isn’t programmed to tell you to stop eating. Nothing chemical in your body is. That’s a big part of why you tend to just keep on consuming. We are habituated into devouring foods greedily whenever we are able on the assumption that abundance is an occasional condition. When leptin is completely absent, you just keep on eating and eating because your body thinks you are starving. But when it is added to the diet, in normal circumstances it makes no discernible difference to appetite. What leptin is there for essentially is to tell the brain whether you have enough energy reserves to undertake comparatively demanding challenges like getting pregnant or starting puberty. If your hormones think you are starving, those processes will not be allowed to begin. That’s why young people who are anorexic often have a very delayed start to puberty. “It’s also almost certainly why puberty starts years earlier now than it did in historic times,” says Wass. “In Henry VIII’s reign, puberty started at sixteen or seventeen. Now it is more commonly eleven. That’s almost certainly because of improved nutrition.

Hearing the footsteps of his mortality made Steve all the more focused on family. We had a beautiful daughter. Now we wanted a boy. “One of each would be perfect,” Steve said. Seeing the way he played with Bindi made me eager to have another child. Bindi and Steve played together endlessly. Steve was like a big kid himself and could always be counted on for stacks of fun. I had read about how, through nutrition management, it was possible to sway the odds for having either a boy or a girl. I ducked down to Melbourne to meet with a nutritionist. She gave me all the information for “the boy-baby diet.” I had to cut out dairy, which meant no milk, cheese, yogurt, cottage cheese, or cream cheese. In fact, it was best to cut out calcium altogether. Also, I couldn’t have nuts, shellfish, or, alas, chocolate. That was the tough one. Maybe having two girls wouldn’t be bad after all. For his part in our effort to skew our chances toward having a boy, Steve had to keep his nether regions as cool as possible. He was gung ho. “I’m going to wear an onion bag instead of underpants, babe,” he said. “Everything is going to stay real well ventilated.” But it was true that keeping his bits cool was an important part of the process, so he made the sacrifice and did his best.

The concept "God" was invented as the opposite of the concept life — everything detrimental, poisonous, and slanderous, and all deadly hostility to life, wad bound together in one horrible unit in Him. The concepts "beyond" and "true world" were invented in order to depreciate the only world that exists — in order that no goal or aim, no sense or task, might be left to earthly reality. The concepts "soul," "spirit," and last of all the concept "immortal soul," were invented in order to throw contempt on the body, in order to make it sick and "holy," in order to cultivate an attitude of appalling levity towards all things in life which deserve to be treated seriously, i.e. the questions of nutrition and habitation, of intellectual diet, the treatment of the sick, cleanliness, and weather. Instead of health, we find the "salvation of the soul" — that is to say, a folie circulate fluctuating between convulsions and penitence and the hysteria of redemption. The concept "sin," together with the torture instrument appertaining to it, which is the concept "free will," was invented in order to confuse and muddle our instincts, and to render the mistrust of them man's second nature! In the concepts "disinterestedness" and "self-denial," the actual signs of decadence are to be found. The allurement of that which is detrimental, the inability to discover one's own advantage and self-destruction, are made into absolute qualities, into the "duty," the "holiness," and the "divinity" of man. Finally — to keep the worst to the last — by the notion of the good man, all that is favoured which is weak, ill, botched, and sick-in-itself, which ought to be wiped out. The law of selection is thwarted, an ideal is made out of opposition to the proud, well-constituted man, to him who says yea to life, to him who is certain of the future, and who guarantees the future — this man is henceforth called the evil one.

Eating should be an enjoyable and worry-free experience, and shouldn’t rely on deprivation. Keeping it simple is essential if we are to enjoy our food. One of the most fortunate findings from the mountain of nutritional research we’ve encountered is that good food and good health is simple. The biology of the relationship of food and health is exceptionally complex, but the message is still simple. The recommendations coming from the published literature are so simple that we can state them in one sentence: eat a whole foods, plant-based diet, while minimizing the consumption of refined foods, added salt, and added fats. (See table on the next page.)

A diet rich in readily available nutrients allows the bones to mineralize properly, particularly during gestation and early development, and gives the teeth immunity to decay throughout the stresses of life. Not surprisingly, he found that the native diets that conferred such good health on healthy, so-called primitive groups were rich in minerals, particularly calcium and phosphorus, necessary for healthy bones and teeth. What is surprising about the work of Weston Price is his discovery that these healthy diets always contained a good source of what he called "fat-soluble activators," nutrients like vitamin A and vitamin D, and another vitamin he discovered called Activator X or the Price Factor. These nutrients are found only in certain animal fats. Foods that provided these nutrients were considered sacred by the healthy groups he studied. These foods included liver and other organ meats from grazing animals; fish eggs; fish liver oils; fish and shellfish; and butter from cows eating rapidly growing green grass from well-mineralized pastures. Price concluded that without a rich supply of these fat-soluble nutrients, the body cannot properly use the minerals in food. These fat-soluble nutrients also nourish the glands and organs to give healthy indigenous peoples plenty of immunity during times of stress.

Anything the Tarahumara eat, you can get very easily,” Tony told me. “It’s mostly pinto beans, squash, chili peppers, wild greens, pinole, and lots of chia. And pinole isn’t as hard to get as you think.” Nativeseeds.org sells it online, along with heritage seeds in case you want to grow your own corn and whiz up some homemade pinole in a coffee grinder. Protein is no problem; according to a 1979 study in The American Journal of Clinical Nutrition, the traditional Tarahumara diet exceeds the United Nations’ recommended daily intake by more than 50 percent. As for bone-strengthening calcium, that gets worked into tortillas and pinole with the limestone the Tarahumara women use to soften the corn.

One of the more disturbing examples of “credential fraud” is that of Henrietta Goldacre, who received a diploma from the American Association of Nutritional Consultants (AANC) in 2004. Although she might sound plenty qualified to steer you toward a healthier diet, you’d want to think twice before enlisting her services. Not only did Henrietta earn her certification while dead; she was also a cat. Her owner, UK journalist and bad-science buster Ben Goldacre, applied for AANC membership on behalf of his deceased pet while investigating phony credentials—and soon found that the AANC would gladly dole out certificates to applicants of any species or mortality status, as long as they had $60 and a valid mailing address.

Tiredness thus draws whole families into the vicious circle of poor nutrition and lack of exercise. The sluggishness that comes from poor diet feeds further exhaustion, which leads to more quick-fix junk food and telly-slumping … and so on, ad infinitum. And all this overlaps with another vicious circle. This is the one where exhausted parents attempt wanly to convince their children it’s bedtime. And the children - over-tired and brattish - play up more and more, until their parents give up the unequal struggle and let them watch ‘one more programme’ or play ‘one more computer game’. The next morning everyone wakes up tired again … and on it goes, the two vicious circles overlapping into a vicious Venn diagram, with a worn-out family trapped in the middle.

More food is good, but agricultural diets can provoke mismatch diseases. One of the biggest problems is a loss of nutritional variety and quality. Hunter-gatherers survive because they eat just about anything and everything that is edible. Hunter-gatherers therefore necessarily consume an extremely diverse diet, typically including many dozens of plant species in any given season.26 In contrast, farmers sacrifice quality and diversity for quantity by focusing their efforts on just a few staple crops with high yields. It is likely that more than 50 percent of the calories you consume today derived from rice, corn, wheat, or potatoes. Other crops that have sometimes served as staples for farmers include grains like millet, barley, and rye and starchy roots such as taro and cassava. Staple crops can be grown easily in massive quantities, they are rich in calories, and they can be stored for long periods of time after harvest. One of their chief drawbacks, however, is that they tend to be much less rich in vitamins and minerals than most of the wild plants consumed by hunter-gatherers and other primates.27 Farmers who rely too much on staple crops without supplemental foods such as meat, fruits, and other vegetables (especially legumes) risk nutritional deficiencies. Unlike hunter-gatherers, farmers are susceptible to diseases such as scurvy (from insufficient vitamin C), pellagra (from insufficient vitamin B3), beriberi (from insufficient vitamin B1), goiter (from insufficient iodine), and anemia (from insufficient iron).28 Relying heavily on a few crops—sometimes just one crop—has other serious disadvantages, the biggest being the potential for periodic food shortages and famine. Humans,

In borrowing from a food culture, pay attention to how a culture eats as well as to what it eats. In the case of the French paradox, for example, it may not be the dietary nutrients that keep the French healthy (lots of saturated fat and white flour?!) as much as their food habits: small portions eaten at leisurely communal meals; no second helpings or snacking. Pay attention, too, to the combinations of foods in traditional cultures: In Latin America, corn is traditionally cooked with lime and eaten with beans; what would otherwise be a nutritionally deficient staple becomes the basis of a healthy, balanced diet. (The beans supply amino acids lacking in corn, and the lime makes niacin available.) Cultures that took corn from Latin America without the beans or the lime wound up with serious nutritional deficiencies such as pellagra. Traditional diets are more than the sum of their food parts.

Autoimmune Disease—the “Leak” in Your Gut Autoimmune diseases are a disaster and there are no good medicines available (steroids work, but the treatment is worse than the disease). They’ve been around for centuries, but there’s been a clear uptick in the last fifty years. Why? Two hypotheses have been proffered to explain it: the barrier hypothesis (our skin or lungs are letting in antigens) and the hygiene hypothesis (we don’t eat dirt and are too hygienic). But in fact, in the gut, they’re the same thing; because the gut is the dirtiest place in the world—one hundred trillion bacteria to have to fend off at all times—you don’t need an intestine, you need a fortress. We’ve known for a while that leaky gut is akin to chinks in the walls of that fortress. Antigens, like enemy soldiers, escape through those chinks into the bloodstream, where T cells and antibodies react against them. But in a case of mistaken identity, these immune cells then accidentally identify parts of your body as foreign invaders and generate an immune response to kill them off, a process termed molecular mimicry. Then there are two new twists. First, it appears that one autoimmune disease, called ankylosing spondylitis, produces antibodies to a gut bacterium called Klebsiella pneumoniae. Conversely, a different autoimmune disease called rheumatoid arthritis produces antibodies to a second gut bacterium called Proteus mirabilis. Now, this might not seem that earth-shattering, but recent work has shown that the refined carbohydrates in processed food feed those two bacteria in particular, and that carbohydrate restriction improves both of these diseases. Indeed, a low-sugar, high-fiber Mediterranean diet has been shown to be efficacious at prevention and treatment of rheumatoid arthritis. Furthermore, introduction of fiber to the diet appears to improve asthma (frequently an autoimmune disease), likely by improving gut function and reducing inflammation.

Another set of mismatch diseases that can be caused by farming diets are nutrient deficiencies. Many of the molecules that make grains like rice and wheat nutritious, healthful, and sustaining are the oils, vitamins, and minerals present in the outer bran and germ layers that surround the mostly starchy central part of the seed. Unfortunately, these nutrient-rich parts of the plant also spoil rapidly. Since farmers must store staple foods for months or years, they eventually figured out how to refine cereals by removing the outer layers, transforming rice or wheat from “brown” into “white.” These technologies were not available to the earliest farmers, but once refining became common the process removed a large percentage of the plant’s nutritional value. For instance, a cup of brown and white rice have nearly the same caloric content, but the brown rice has three to six times as much B vitamins, plus other minerals and nutrients such as vitamin E, magnesium, potassium, and phosphorus. Refined

Without carbohydrates, the body will use protein and fat as fuel—this is called ketosis. When your body is in the metabolic state of ketosis, it turns fat into ketones in the liver, which will supply energy instead of glucose, as if you were fasting. You may have heard of the ketogenic diet, in fact, which focuses on protein and fat intake, while maintaining a very low carbohydrate intake. This diet, newly trendy, may have benefits such as weight loss and improved blood sugar levels. However, it is very restrictive; eliminating healthy fruits, vegetables, legumes, and other nutritious complex carbohydrates seems unnecessary and no fun. Also, we don’t know the long-term effects of ketosis (though if you do go too long without any carbs, it can lead to heart or kidney disease). What I do know, after years of studying nutrition, is that any diet that is very restrictive or eliminates entire food groups can be unrealistic and difficult to sustain. That’s why Zero Sugar Diet eliminates added sugars—but allows natural ones. Pretty sweet deal.

You know how you’ve been avoiding steak and cheese to try and stay thin? Not any more. Ever pass by someone’s house in the morning, smell bacon cooking and get pissed off because you’ve had Cheerios for a million days in a row? Guess what’s back on your diet? Bacon. What about those egg whites you were cooking in the Teflon pan? Are you crazy? Not only have you been giving up the yolk, the most nutritional part of the egg, you’ve been giving up the best tasting part. What a tragedy! Fish, pork, steak, Italian sausage—all sausage for that matter—eat to your heart’s content. And, from the plant world, what about all the delicious stuff you stayed away from because they were high-fat foods with lots of calories? Olives, avocados, coconuts. Enjoy! You like heavy cream in your coffee? Dump it in! And guess how much you can have of this stuff? As much as you want. When you start eating properly, when you rid yourself of those insulin swings, you’ll lose the feeling of being a bottomless pit that can never be sated. You’ll regulate the amount you eat naturally and you’ll find yourself feeling full much quicker. Don

The “remarkable sodium and water retaining effect of concentrated carbohydrate food,” as the University of Wisconsin endocrinologist Edward Gordon called it, was then explained physiologically in the mid-1960s by Walter Bloom, who was studying fasting as an obesity treatment at Atlanta’s Piedmont Hospital, where he was director of research. As Bloom reported in the Archives of Internal Medicine and The American Journal of Clinical Nutrition, the water lost on carbohydrate-restricted diets is caused by a reversal of the sodium retention that takes place routinely when we eat carbohydrates. Eating carbohydrates prompts the kidneys to hold on to salt, rather than excrete it. The body then retains extra water to keep the sodium concentration of the blood constant. So, rather than having water retention caused by taking in more sodium, which is what theoretically happens when we eat more salt, carbohydrates cause us to retain water by inhibiting the excretion of the sodium that is already there. Removing carbohydrates from the diet works, in effect, just like the antihypertensive drugs known as diuretics, which cause the kidneys to excrete sodium, and water along with it. This

Eat either three regular-size meals a day or four or five smaller meals. Do not skip meals or go more than six waking hours without eating. 2. Eat liberally of combinations of fat and protein in the form of poultry, fish, shellfish, eggs and red meat, as well as of pure, natural fat in the form of butter, mayonnaise, olive oil, safflower, sunflower and other vegetable oils (preferably expeller-pressed or cold-pressed). 3. Eat no more than 20 grams a day of carbohydrate, most of which must come in the form of salad greens and other vegetables. You can eat approximately three cups-loosely packed-of salad, or two cups of salad plus one cup of other vegetables (see the list of acceptable vegetables on page 110). 4. Eat absolutely no fruit, bread, pasta, grains, starchy vegetables or dairy products other than cheese, cream or butter. Do not eat nuts or seeds in the first two weeks. Foods that combine protein and carbohydrates, such as chickpeas, kidney beans and other legumes, are not permitted at this time. 5. Eat nothing that is not on the acceptable foods list. And that means absolutely nothing! Your "just this one taste won't hurt" rationalization is the kiss of failure during this phase of Atkins. 6. Adjust the quantity you eat to suit your appetite, especially as it decreases. When hungry, eat the amount that makes you feel satisfied but not stuffed. When not hungry, eat a small controlled carbohydrate snack to accompany your nutritional supplements. 7. Don't assume any food is low in carbohydrate-instead read labels! Check the carb count (it's on every package) or use the carbohydrate gram counter in this book. 8. Eat out as often as you wish but be on guard for hidden carbs in gravies, sauces and dressings. Gravy is often made with flour or cornstarch, and sugar is sometimes an ingredient in salad dressing. 9. Avoid foods or drinks sweetened with aspartame. Instead, use sucralose or saccharin. Be sure to count each packet of any of these as 1 gram of carbs. 10. Avoid coffee, tea and soft drinks that contain caffeine. Excessive caffeine has been shown to cause low blood sugar, which can make you crave sugar. 11. Drink at least eight 8-ounce glasses of water each day to hydrate your body, avoid constipation and flush out the by-products of burning fat. 12. If you are constipated, mix a tablespoon or more of psyllium husks in a cup or more of water and drink daily. Or mix ground flaxseed into a shake or sprinkle wheat bran on a salad or vegetables.

The Transition to Fewer Animal Products Many people claim to need animal products to feel good and perform well. In my experience, this assertion generally comes from individuals who felt worse during the first couple of weeks after a change to a lower-animal-source diet. Instead of being patient, they simply returned to their old way of eating—genuinely feeling better for it—and now insist that they need meat to thrive. A diet heavily burdened with animal products places a huge stress on the detoxification systems of the body. As with stopping caffeine and cigarettes, many people observe withdrawal symptoms for a short period, usually including fatigue, weakness, headaches, or loose stools. In 95 percent of such cases, these symptoms resolve within two weeks. It is more common that the temporary adjustment period, during which you might feel mild symptoms as your body withdraws from your prior toxic habits, lasts less than a week. Unfortunately, many people mistakenly assume these symptoms to be due to some lack in the new diet and go back to eating a poor diet again. Sometimes they have been convinced that they feel bad because they aren’t eating enough protein, especially since when they return to their old diet they feel better again. People often confuse feeling well with getting well, not realizing that sometimes you have to temporarily feel a little worse to really get well.

The definition of morality; Morality is the idiosyncrasy of decadents, actuated by a desire to avenge themselves with success upon life. I attach great value to this definition. 8 [Pg 141] Have you understood me? I have not uttered a single word which I had not already said five years ago through my mouthpiece Zarathustra. The unmasking of Christian morality is an event which unequalled in history, it is a real catastrophe. The man who throws light upon it is a force majeure, a fatality; he breaks the history of man into two. Time is reckoned up before him and after him. The lightning flash of truth struck precisely that which theretofore had stood highest: he who understands what was destroyed by that flash should look to see whether he still holds anything in his hands. Everything which until then was called truth, has been revealed as the most detrimental, most spiteful, and most subterranean form of life; the holy pretext, which was the "improvement" of man, has been recognised as a ruse for draining life of its energy and of its blood. Morality conceived as Vampirism.... The man who unmasks morality has also unmasked the worthlessness of the values in which men either believe or have believed; he no longer sees anything to be revered in the most venerable man—even in the types of men that have been pronounced holy; all he can see in them is the most fatal kind of abortions, fatal, because they fascinate. The concept "God" was invented as the opposite of the concept life—everything detrimental, poisonous, and slanderous, and all deadly hostility to life, wad bound together in one horrible unit in Him. The concepts "beyond" and "true world" were invented in order to depreciate the only world that exists—in order that no goal or aim, no sense or task, might be left to earthly reality. The concepts "soul," "spirit," and last of all the concept "immortal soul," were invented in order to throw contempt on the body, in order to make it sick and "holy," in order to cultivate an attitude of appalling levity towards all things in life which deserve to be treated seriously, i.e. the questions of nutrition and habitation, of intellectual diet, the treatment of the sick, cleanliness, and weather. Instead of health, we find the "salvation of the soul"—that is to say, a folie circulate fluctuating between convulsions and penitence and the hysteria of redemption. The concept "sin," together with the torture instrument appertaining to it, which is the concept "free will," was invented in order to confuse and muddle our instincts, and to render the mistrust of them man's second nature! In the concepts "disinterestedness" and "self-denial," the actual signs of decadence are to be found. The allurement of that which is [Pg 142] [Pg 143] The Project Gutenberg eBook of Ecce Homo, by Friedrich Nietzsche. detrimental, the inability to discover one's own advantage and self-destruction, are made into absolute qualities, into the "duty," the "holiness," and the "divinity" of man. Finally—to keep the worst to the last—by the notion of the good man, all that is favoured which is weak, ill, botched, and sick-in-itself, which ought to be wiped out. The law of selection is thwarted, an ideal is made out of opposition to the proud, well-constituted man, to him who says yea to life, to him who is certain of the future, and who guarantees the future—this man is henceforth called the evil one. And all this was believed in as morality!

And, even more important for our purposes, these facts are sturdy enough that we can build a sensible diet upon them. Here they are: FACT 1. Populations that eat a so-called Western diet—generally defined as a diet consisting of lots of processed foods and meat, lots of added fat and sugar, lots of refined grains, lots of everything except vegetables, fruits, and whole grains—invariably suffer from high rates of the so-called Western diseases: obesity, type 2 diabetes, cardiovascular disease, and cancer. Virtually all of the obesity and type 2 diabetes, 80 percent of the cardiovascular disease, and more than a third of all cancers can be linked to this diet. Four of the top ten killers in America are chronic diseases linked to this diet. The arguments in nutritional science are not about this well-established link; rather, they are all about identifying the culprit nutrient in the Western diet that might be responsible for chronic diseases. Is it the saturated fat or the refined carbohydrates or the lack of fiber or the transfats or omega-6 fatty acids—or what? The point is that, as eaters (if not as scientists), we know all we need to know to act: This diet, for whatever reason, is the problem. FACT 2. Populations eating a remarkably wide range of traditional diets generally don’t suffer from these chronic diseases. These diets run the gamut from ones very high in fat (the Inuit in Greenland subsist largely on seal blubber) to ones high in carbohydrate (Central American Indians subsist largely on maize and beans) to ones very high in protein (Masai tribesmen in Africa subsist chiefly on cattle blood, meat, and milk), to cite three rather extreme examples. But much the same holds true for more mixed traditional diets. What this suggests is that there is no single ideal human diet but that the human omnivore is exquisitely adapted to a wide range of different foods and a variety of different diets. Except, that is, for one: the relatively new (in evolutionary terms) Western diet that most of us now are eating. What an extraordinary achievement for a civilization: to have developed the one diet that reliably makes its people sick! (While it is true that we generally live longer than people used to, or than people in some traditional cultures do, most of our added years owe to gains in infant mortality and child health, not diet.) There is actually a third, very hopeful fact that flows from these two: People who get off the Western diet see dramatic improvements in their health. We have good research to suggest that the effects of the Western diet can be rolled back, and relatively quickly.

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