For years we have known or have at least had an inkling that the nutritional guidelines that trickle down to us, the consumer, are economically and industrially influenced; meaning, that what we eat is influenced by policies that are not really centered on our health.

The 4 Food Groups have been nearly decimated as politically motivated, (notice you don't hear much about them any more) and nutritionally speaking, they where just a nutritional marketing tool to get us to consume more food servings from every food group out there.

Can you imagine today having 11 servings (cups) of bread, pasta and what ends up being largely refined grains a day? Even your worst, most unhealthy eaters would have trouble with that!

But what's really behind nutritional policy in America? T Colin Campbell. Ph.D of Cornell University reveals a great deal about this in The China Study. Coming from a person who has held several major nutritional policy positions in the US, the information is very credible and first hand.

But now, with the advent of video and the research from people like Joel Fuhrman M.D. and Michael Greger M.D. both of whom are scouring the nutritional research to make sure we have the most up-to-date nutritional knowledge possible, (most of which is focused on high nutrient density eating), we can actually learn as close to first hand as possible, how to formulate our our own policies--the most influential kind-- for how we're going to eat.

By the way, the 90% or More Plant Based Nutrient Rich approach is a nutritional policy in itself, and it is based on the conclusion that virtually all of today's nutritional research leads to - consuming mostly foods of plant origin in as close to their natural state as possible, so that you meet ALL of nutrient needs and don't take in what you don't need from food.

If you are going to take my advice, and formulate your own nutritional policy, it will do you well to start from here.

So here's a video from Michael Greger on what's behind our nutritional guidelines:

The story behind the first U.S. dietary guidelines explains why to this day the decades of science supporting a more plant-based diet have yet to fully translate into public policy.

The post Formulate Your Own Personal Nutritional Policy - Forget the Government appeared first on Nutrient Rich.

Balancing Hormones, as if that was something you could actually do with any level of accuracy (which you can't), other than providing the right "conditions" for natural, healthy hormonal balance, is a popular topic today. Ironically, many people who are attempting to do so, don't realize the effect that animal protein has on hormonal balance, and are promoting the proliferation of one of the most influential growth-promoting hormones in our bodies, beyond what's natural or what's healthy, often two times per day, when they eat a diet rich in animal protein.

It's called raising IGF-1 - insulin-like growth factor.

Here's a great article by Joel Fuhrman M.D. on why minimizing or eliminating animal products is important from a scientific perspective, not humane, moral or environmental reasons alone. If you want to balance your hormones, this is a great place to start.

Of course, the reason we define animal products as nutrient poor here at NutrientRich.com, is because they are largely devoid of micronutrients - phytochemicals and fiber, among many other factors. I touched on this subject a while back, in this video series with Michael Greger MD as well.

You can learn more about Dr. Fuhrman's knowledge, food and nutrition products here.

Most people are aware of the connections between red and processed meats and cancer – that there is convincing evidence that these dangerous foods are a cause of colon cancer.¹ In addition, cooking any meat at high temperatures (for example, grilled or fried chicken) forms carcinogenic compounds such as heterocyclic amines, which contribute to cancer risk.^2,3 However, animal foods such as non-fat dairy products, egg whites, and fish are considered healthful by most people.  It not yet widely recognized that foods such as these, since they are so high in animal protein, can also contribute to increased cancer risk.

When we consume animal protein, the body increases its production of a hormone called IGF-1, (insulin-like growth factor 1). IGF-1 is one of the body's important growth promoters during fetal and childhood growth, but later in life IGF-1 promotes the aging process.  Reduced IGF-1 signaling in adulthood is associated with reduced oxidative stress, decreased inflammation, enhanced insulin sensitivity and longer lifespan.⁴ In contrast, IGF-1 has been shown to promote the growth, proliferation and spread of cancer cells, and elevated IGF-1 levels are linked to increased risk of several cancers, colon cancer included.^5-8  Several observational studies have suggested that high circulating IGF-1 may translate into promotion of tumor growth in the colon.  For example, one study in men and one another in women found that those with higher levels of IGF-1 had double the risk of colorectal cancers compared to those with lower levels.^9,10

Which foods raise IGF-1?
Since the primary dietary factor that determines IGF-1 levels is animal protein, the excessive meat, fowl, seafood, and dairy intake common in our society elevates circulating IGF-1. Refined carbohydrates, like white flour, white rice, and sugars can also raise IGF-1 levels, because they cause rapid increases in insulin levels, leading to increases in IGF-1 signaling. In fact, IGF-1 signaling is thought to be a major factor in the connection between diabetes and cancer.^11,12

It is the amino acid distribution of animal protein that sparks IGF-1 production.¹³ For this reason, isolated soy protein, found in protein powders and meat substitutes, may also be problematic because the protein is unnaturally concentrated and its amino acid profile is very similar to that of animal protein.

How can we keep IGF-1 in a safe range?
Reducing IGF-1 levels by dietary methods is now considered by many scientists to be an effective cancer prevention measure.  Minimizing or avoiding animal protein, isolated soy protein and refined carbohydrates can help to keep our IGF-1 levels in a safe range. Green vegetables, beans and other legumes, and seeds are rich in plant protein and they have cancer-preventive, not cancer-promoting properties. For optimal cancer protection, vegetables, beans, fruits, intact grains, nuts and seeds should comprise the vast majority of our calories.

References
1.Continuous Update Project Interim Report Summary.  Food, Nutrition, Physical Activity, and the Prevention of Colorectal Cancer. . World Cancer Research Fund / American Institute for Cancer Research.; 2011.
2.Thomson B: Heterocyclic amine levels in cooked meat and the implication for New Zealanders. Eur J Cancer Prev 1999;8:201-206.
3.Zheng W, Lee S-A: Well-Done Meat Intake, Heterocyclic Amine Exposure, and Cancer Risk. Nutr Cancer 2009;61:437-446.
4.Bartke A: Minireview: role of the growth hormone/insulin-like growth factor system in mammalian aging. Endocrinology 2005;146:3718-3723.
5.Chitnis MM, Yuen JS, Protheroe AS, et al: The type 1 insulin-like growth factor receptor pathway. Clin Cancer Res 2008;14:6364-6370.
6.Werner H, Bruchim I: The insulin-like growth factor-I receptor as an oncogene. Arch Physiol Biochem 2009;115:58-71.
7.Davies M, Gupta S, Goldspink G, et al: The insulin-like growth factor system and colorectal cancer: clinical and experimental evidence. Int J Colorectal Dis 2006;21:201-208.
8.Sandhu MS, Dunger DB, Giovannucci EL: Insulin, insulin-like growth factor-I (IGF-I), IGF binding proteins, their biologic interactions, and colorectal cancer. J Natl Cancer Inst 2002;94:972-980.
9.Ma J, Pollak MN, Giovannucci E, et al: Prospective study of colorectal cancer risk in men and plasma levels of insulin-like growth factor (IGF)-I and IGF-binding protein-3. J Natl Cancer Inst 1999;91:620-625.
10.Giovannucci E, Pollak MN, Platz EA, et al: A prospective study of plasma insulin-like growth factor-1 and binding protein-3 and risk of colorectal neoplasia in women. Cancer Epidemiol Biomarkers Prev 2000;9:345-349.
11.Cannata D, Fierz Y, Vijayakumar A, et al: Type 2 diabetes and cancer: what is the connection? Mt Sinai J Med 2010;77:197-213.
12.Venkateswaran V, Haddad AQ, Fleshner NE, et al: Association of diet-induced hyperinsulinemia with accelerated growth of prostate cancer (LNCaP) xenografts. J Natl Cancer Inst 2007;99:1793-1800.
13.Thissen JP, Ketelslegers JM, Underwood LE: Nutritional regulation of the insulin-like growth factors. Endocr Rev 1994;15:80-101.

The post So You Want to Balance Your Hormones? This is Not The Way appeared first on Nutrient Rich.

Diabetes is a serious disease that poses considerable risks to the vascular system, particularly to the crucial and delicate blood vessels of the eyes. It results in serious impairment, from blindness to death.

It's here..

The end of Diabetes as we know it; as some incurable disease that will leave you dependent on insulin injections, which as you'll soon learn promote weight gain and diabetes!

It's time.

To change the way you eat in a significant way. When you do, you won't be one of the...

According to ABC News:

Half of all American adults who are destined to develop diabetes or pre-diabetes by 2020 if they don't slim down, according to a dire new prediction that pegs the cost of their care at $3.35 billion by decade's end.

Under the scenario, if current trends continue, the ranks of American adults with excessive blood sugar levels would swell from 93.8 million this year (about 28 million diabetics and 66 million more with pre-diabetes) to 135 million in 2020.

Now, here's the reality. Not including type I diabetes, type II diabetes is one of the simplest and most routine diseases to reverse.

According to the new book by Joel Fuhrman M.D.

"Despite what you might have heard, diabetes is not a lifelong condition.

It does not have to shorten your life span or result in high blood pressure, heart disease, kidney failure, blindness or other life-threatening ailments. In fact, most type 2 diabetics can get off medication and become 100 percent healthy in just a few simple steps; using these same steps, most type 1 diabetics can cut their insulin in half and maintain excellent health and quality of life into old age. In The End of Diabetes, Dr. Fuhrman shows how you can prevent and reverse diabetes and its related symptoms and lose weight in the process.

The End of Diabetes is a radical idea wrapped in a simple plan: Eat Better, End Diabetes. While the established medical protocol aims to control diabetes by limiting your carbohydrate intake, monitoring glucose levels, and prescribing bottomless doses of medicine, Dr. Fuhrman believes this long-standing approach to fighting type 1, type 2 and gestational diabetes is wrong—and possibly fatal.

Designed for anyone ready to enjoy a healthier and longer life, Dr. Fuhrman’s plan is based on a single formula: Your Health Future (H) = Nutrients (N) / Calories (C). Foods with a high nutrient density, according to Dr. Fuhrman, turn our bodies into the miraculous, self-healing machines they can be, which results in significant weight loss, improved health, and, ultimately, the end of type 2 diabetes and other diseases.

In engaging, direct, and easy-to-follow language, The End of Diabetes supplies the science and clinical evidence to prove that type 2 diabetes, heart disease, and high blood pressure are not inevitable consequences of aging. They are reversible and preventable. In addition, Dr. Fuhrman presents evidence that type 1 diabetes does not have to mean inevitable devastating complications or an early death. Type 1 diabetics can take control of their health with Dr. Fuhrman’s plan. This simple and effective plan offers great food, starts working right away, and puts you on a direct path to a longer, better, fuller, disease-free life.

Every diabetic—type 1 or type 2, as well as their doctors, must read this book.  It will save lives and change the face of diabetic care everywhere."

Don't believe this?

The question is, how attached are you to your current way of eating? Food Addicted perhaps? So much so that you are willing to stay stuck on diabetic medication? Be honest and at least read this incredibly, almost deceptively simple book that is riddled with immense wisdom from Americas leading medical nutritional doctor, specializing in nutritional and natural methods to reversing disease.

I don't even have diabetes and I read this book!

The post The End of Diabetes appeared first on Nutrient Rich.

What are lignans?

Plant lignans are one of the four classes of phytoestrogens (isoflavones, lignans, stilbenes, coumestans), phenolic compounds that are structurally similar to the main mammalian estrogen, estradiol.1 Plant lignans are modified by bacteria in the human digestive tract into enteroligans. It is important to recognize the role of healthy bacteria in this process, because antibiotics can destroy beneficial bacteria in the gut resulting in long-term reduction in enteroligans.2 Eating commercial meats exposes us to antibiotics, as does the overuse and inappropriate prescribing by physicians.

Which foods are good sources of plant lignans?

Flaxseeds are the richest source of plant lignans, having about 8 times the lignan content of sesame seeds [note that flaxseed oil does not contain lignans - they bind to the fiber]. The other plant foo ds on the list have about one-tenth or less the amount of lignans as sesame seeds per serving.2,3 Chia seeds are also a rich source of lignans, however the exact amount is still debatable, so that number will be made available at a later date.
•    Flaxseeds (85.5 mg/ounce)
•    Sesame seeds (11.2 mg/ounce)4
•    Kale (curly; 1.6 mg/cup)
•    Broccoli (1.2 mg/cup)
Anti-cancer effects of lignans

Enterolignans are structurally similar to estrogen and can bind to estrogen receptors – this capability allows lignans to either have weak estrogenic activity or block the actions of estrogen in the body. For this reason, plant lignans are classified as phytoestrogens, and there has been much interest in the potential contribution of lignan-rich foods to reduced risk of hormone-related cancers.2,5 Enterolignans inhibits aromatase6 and estradiol production in general, lowering serum estrogen levels.7 Plant lignans also increase concentration of sex hormone binding globulin, which blunts the effects of estrogens.8-10 These benefits were documented when 48 postmenopausal women consumed 7.5 g/day of ground flax seeds for 6 weeks, then 15 g for 6 weeks – and significant decreases in estradiol, estrone, and testosterone w ere noted with a bigger decrease in overweight and obese women.11

In a mouse model, a flaxseed diet (5%, 10%) shows dose-dependent inhibition of breast tumor growth.12 Human trials also confirmed similar beneficial effects. A double-blinded, randomized controlled trial of dietary flaxseed demonstrated dramatic protection. Women ate either a control muffin with no flax seeds imbedded or 25g flax-containing muffin starting at time of diagnosis of breast cancer for just 32-39 days until surgery. Tumor tissue analyzed at diagnosis and surgery demonstrated surprising benefits even in this short timeframe. There was a significant apoptosis (tumor cell death) and reduced cell proliferation in the flaxseed group in just the one month.13 Likewise women eating more flaxseeds with a documented higher serum enterolactone were found to have a 42% reduced risk of death from postmenopausal breast cancer and a dramatic (40 percent) reduction in all causes of death.14,15 Flaxseeds are clearly super foods; even with a mediocre diet they offer powerful protection against certain types of breast cancer. Another interesting study on flax followed women for up to 10 years and found a 51% reduced risk of all-cause mortality and a 71% reduced risk of breast cancer mortality. The intake of dried beans was also associated with a 39% reduced risk of all-cause mortality.16 Endometrial and ovarian cancer have not been as extensively studied, but the few studies that have been conducted suggest a protective effect.2,17

Bottom line; don’t forget to take your ground flax seeds (or chia seeds) every day. I sometimes forget too, but reviewing the science encourages me to remember. When used in conjunction with dietary exposure to greens, onions, mushrooms and beans, dramatic reductions in the risk of breast cancer are possible.

Dr. Fuhrman's newest book, Super Immunity, addresses his full nutritional program to win the war against breast cancer.

References

1. Mense SM, Hei TK, Ganju RK, et al: Phytoestrogens and breast cancer prevention: possible mechanisms of action. Environ Health Perspect 2008; 116:426-433.
2. Higdon J: Lignans. In An Evidence-Based Approach to Dietary Phytochemicals. New York: Thieme; 2006: 155-161
3. Milder IE, Arts IC, van de Putte B, et al: Lignan contents of Dutch plant foods: a database including lariciresinol, pinoresinol, secoisolariciresinol and matairesinol. Br J Nutr 2005;93:393-402.
4. Coulman KD, Liu Z, Hum WQ, et al: Whole sesame seed is as rich a source of mammalian lignan precursors as whole flaxseed. Nutr Cancer 2005;52:156-165.
5. Adlercreutz H: Lignans and human health. Crit Rev Clin Lab Sci 2007;44:483-525.
6. Adlercreutz H, Bannwart C, Wahala K, et al: Inhibition of human aromatase by mammalian lignans and isoflavonoid phytoestrogens. J Steroid Biochem Mol Biol 1993;44:147-153.
7. Brooks JD, Thompson LU: Mammalian lignans and genistein decrease the activities of aromatase and 17beta-hydroxysteroid dehydrogenase in MCF-7 cells. J Steroid Biochem Mol Biol 2005;94:461-467.
8. Adlercreutz H, Mousavi Y, Clark J, et al: Dietary phytoestrogens and cancer: in vitro and in vivo studies. J Steroid Biochem Mol Biol 1992;41:331-337.
9. Adlercreutz H, Hockerstedt K, Bannwart C, et al: Effect of dietary components, including lignans and phytoestrogens, on enterohepatic circulation and liver metabolism of estrogens and on sex hormone binding globulin (SHBG). J Steroid Biochem 1987;27:1135-1144.
10. Low YL, Dunning AM, Dowsett M, et al: Phytoestrogen exposure is associated with circulating sex hormone levels in postmenopausal women and interact with ESR1 and NR1I2 gene variants. Cancer Epidemiol Biomarkers Prev 2007;16:1009-1016.
11. Sturgeon SR, Heersink JL, Volpe SL, et al: Effect of dietary flaxseed on serum levels of estrogens and androgens in postmenopausal women. Nutr Cancer 2008;60:612-618.
12. Chen J, Power KA, Mann J, et al: Flaxseed alone or in combination with tamoxifen inhibits MCF-7 breast tumor growth in ovariectomized athymic mice with high circulating levels of estrogen. Exp Biol Med (Maywood) 2007;232:1071-1080.
13. Thompson LU, Chen JM, Li T, et al: Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer. Clin Cancer Res 2005;11:3828-3835.
14. Buck K, Vrieling A, Zaineddin AK, et al: Serum enterolactone and prognosis of postmenopausal breast cancer. J Clin Oncol 2011;29:3730-3738.
15. Buck K, Zaineddin AK, Vrieling A, et al: Estimated enterolignans, lignan-rich foods, and fibre in relation to survival after postmenopausal breast cancer. Br J Cancer 2011;105:1151-1157.
16. McCann SE, Thompson LU, Nie J, et al: Dietary lignan intakes in relation to survival among women with breast cancer: the Western New York Exposures and Breast Canc er (WEB) Study. Breast Cancer Res Treat 2010;122:229-235.
17. Bandera EV, King M, Chandran U, et al: Phytoestrogen consumption from foods and supplements and epithelial ovarian cancer risk: a population-based case control study. BMC Womens Health 2011;11:40.

The post Fighting breast cancer with flaxseeds appeared first on Nutrient Rich.

Lettuce – The New Chicken

The majority of Americans subscribe to the idea that we must all eat animal protein in order to survive. This is because most of us were raised according to the government’s daily Standard American Diet (SAD) recommendations and taught to believe the myth that animal protein is the only "complete" source of protein. However, this simply isn't true, as you will see. Vegetables like lettuce are much more nutrient dense – even with protein – than meat.

Fact: Lettuce is over 50% protein by calorie and 18% healthy essential fat. It also contains more nutrients than can be listed here!

Unfortunately, most people continue to think the key to better health and losing weight is not eating more lettuce but eating more chicken. This "grilled chicken" approach to health is partly responsible for the meteoric rise in chicken consumption between 1970 and 2004, which more than doubled from 27.4 pounds per person to 59.2 pounds (boneless, edible weight).1 That equates to more than 1 million chickens being consumed per hour in the US alone! 2 On the other hand, we now only eat salad about three times a month, 20% less often than we did in 1985.3

The fact of the matter is that chicken is not a healthier choice, especially in comparison to the lettuce it sits atop. Even though ounce for ounce, chicken has less total fat, saturated fat and cholesterol than beef, 4 it is still making us sick. This is because, despite popular belief, the most harmful substance in all meat (even chicken) is protein, rather than fat.

In The China Study: Startling Implications for Diet, Weight Loss and Long-Term Health, Dr. T. Colin Campbell, Professor Emeritus of Nutritional Biochemistry at Cornell University explained that animal protein is the most carcinogenic substance we consume.5 According to his research, animal products not only cause, but also fuel cancer and other deadly diseases.

"The data from the China Project suggests that what we have come to consider as 'normal' illnesses of aging are really not normal. In fact, these findings indicate that the vast majority, perhaps 80 to 90% of all cancers, cardiovascular diseases, and other forms of degenerative illness can be prevented, at least until very old age, simply by adopting a plant-based diet"6 that is nutrient-rich.

Do we really need to eat animal protein?

One reason why we eat so much chicken and so little salad is because we have been indoctrinated into believing that animal protein is an essential part of our diet. Most of us have probably been told at one time or another that we need to eat upwards of 0.8 to 1.4 grams of protein per kilogram (2.2 lbs) of our body weight every day. If you do the math that means that if you weigh 130 pounds, you should be eating 47 to 83 grams of protein a day. That equates to two chicken breasts and a pork chop a day!

Now that’s a lot of protein! And just think – many of us are actually far exceeding these established recommendations by eating as much of 1 to 2 grams of protein per pound of body weight per day, particularly athletes and bodybuilders. Add this to the fact that most people are eating animal products for breakfast, lunch and dinner, whether they are athletes or not, and we are certainly getting more than our fill of this “revered,” yet nutrient-poor protein.

The truth of the matter is that we don't need so much protein in our diets – especially from animal sources. Let’s think about this…at birth and during our most rapid period of growth in early life, the only food source we consume, our mother’s milk, is only made up of 6% protein.4 According to the top plant-based nutrition experts, in a normal diet, protein should only make up about 10%12 of your total calorie intake, which is approximately 30 grams of protein a day.7

So even with a 100% vegan diet of 2000 calories, you would get between 50 to 70 grams of protein, which is approximately 25 or more grams per 1000 calories (as long as you aren’t deficient in calories, and you aren’t eating junk food). That's more than enough to meet your body's protein needs.

Plants are the best source of protein

Here is a major reality check – all protein comes from plants. Plants make all of their own amino acids (the building blocks of proteins). They start with glucose from photosynthesis and take nitrogen from nitrates and ammonia in the soil and through a variety of chemical reactions synthesize amino acids, which in turn are used to build proteins.

Animals, from chickens to humans, can only naturally produce a small number of the amino acids needed to build proteins. The rest comes from what they eat. So a cow or a chicken gets the protein they need from every leaf, stem and root they eat, while most humans get their protein from the chicken or cow. This means that a steak or a chicken breast is nothing more than a second-hand source of plant-based protein that is also loaded with animal substances that we do not need, like animal fat and the animals’ cholesterol.

So why don't we just cut out the middleman and get our protein straight from the source – plants? The easy answer is because many people believe that animal foods contain protein that is superior in quality to the protein found in plants, 8 but that's simply not true.

According to Joel Fuhrman, M.D., a head of romaine lettuce is approximately 50% protein and 18% healthy fat by calorie, which is more protein per calorie than chicken! The same is true for other green vegetables, like broccoli. In fact, according to Dr. Fuhrman’s book, Eat to Live, 100 calories of broccoli, which is about 12 oz of food, contains more protein than 100 calories of ground sirloin, which is just 1 oz of food.9

If you want to be able to eat a lot of food, but not over consume calories, it is important to dine on the full array of fiber, thousands of phytochemicals, vitamins, minerals, water, protein, carbohydrates and good fat (not the animal fat and cholesterol that your body doesn’t need). This is why if you want all of the benefits of a healthy eating style – health, ideal weight, performance, youthful aging and longevity – a head of lettuce is the new chicken breast.

Starting to eat two nice-sized, borderline huge salads a day (something very natural to all primates) is a great place to start! And, even though you may still decide to put a small amount of chicken on your salad (ideally equating to 10% or less of the total calories consumed), you don’t need to add chicken to your salad to get enough protein. You are already getting all of the nutrients you need from the lettuce plus the green and colored vegetables, and beans you may add to it. In fact, not only is Romaine lettuce the 13th most nutrient-dense food in the world,10 but eating raw salad every day could reduce the risk of dying from heart disease by 26%.11 (Of course you will also want to add a whole-food nut and fruit-based dressing for improved nutrient absorption, calories and amazing taste.)

Nutrient-rich, healthy eating

Obviously we aren't saying that all you should eat is lettuce in order to stay healthy. That would be monotonous at best and you wouldn’t get enough calories. But, what we are saying is if you truly want to lose weight and feel great you need to start transitioning away from eating chicken and moving toward making leafy greens, green and colored non starchy vegetables a major part of, if not the basis, of your meal.

When you make the Switch to Rich, you will start seeing a head of lettuce (like the one in our logo) and other leafy greens as the new “chicken” or the “protein” of your meal, rather than just a side dish for “vitamins.” This is because when it comes to nutrient-rich healthy eating it's not about how much you eat, but about what you eat. When the protein in your diet is nutrient poor, meaning it is devoid of vitamins, minerals, and fiber and phytochemicals, then you will overeat and get too much unhealthy protein and fats, cholesterol etc.

However, when you eat your way up to 90% or More Plant-Based Nutrient-Rich®, you’re going to get all the protein you need (as well as micronutrients like vitamins, minerals, fiber and phytochemicals) and you will eat a lot fewer calories as a result.

As an added bonus – lettuce (leafy greens, green vegetables and colored vegetables) are super convenient and cost effective and taste great especially when you understand how to buy and or make great whole food dressings. When you Switch from eating chicken as your main source of protein, your food bills will go way down too. So greens are not only good for your health – they are also good for your wallet!

Learn how to make the Switch by getting your copy of Switch to Rich, the starting point of The Nutrient Rich® Healthy Eating System – the most direct path to success – at nutrientrich.com!

References:

1. Buzby J, Farah H. Chicken Consumption Continues Longrun Rise. http://www.ers.usda.gov/amberwaves/april06/findings/chicken.htm. April 2006.
2. Dan Bauer, Farm Sanctuary founder.
3. Nassauer S. The Salad Is in the Bag. The Wall Street Journal. Business; July 27, 2011. Available at http://online.wsj.com/article/SB10001424 053111903999904576469973559258778.html?mod=googlenews_wsj
4. USDA National Nutrient Database for Standard Reference. http://ndb.nal.usda.gov/
5. Campbell TC. The China Study: Startling Implications for Diet, Weight Loss and Long-Term Health. Dallas, TX: BenBella books, 2003.
6. Campbell TC. Why China Holds the Key to Your Health. http://www.vegsource.com/event/campbell.htm
7. Nutrient Rich. The Lifestyle Health & Science Advisory. http://www.nutrientrich.com/expert-panel
8. McDougall JA, McDougall MA. The McDougall Plan. Ingram Book Company; 1983:98-100.
9. Fuhrman J. Eat to Live: The Revolutionary Formula for Fast and Sustained Weight Loss. New York, NY: Little, Brown and Company; 2003.
10. Wilson B. Aggregate Nutrient Density Index “ANDI” by Whole Foods. http://discovertheregion.org/blog/?p=2266. February 7, 2012.
11. Key TJA, Thorogood M, Appleby PN, et al. Dietary habits and mortality in 11,000 vegetarians and health conscious people: results of 17-year follow up. Br Med J. 1996;313:775-779.
12. WHO, World Health Organization Protein Recommendations.

The Top 30 Super Foods

1. Collard, mustard, and turnip greens; 2. Kale; 3. Watercress; 4. Bok choy; 5. Spinach; 6. Brussels sprouts; 7. Swiss chard; 8. Arugula; 9. Radish; 10. Cabbage; 11. Bean sprouts; 12. Red peppers; 13. Romaine lettuce; 14. Broccoli; 15. Carrot juice; 16. Tomatoes and tomato products; 17. Cauliflower; 18. Strawberries; 19. Pomegranate juice; 20. Blackberries; 21. Plums; 22. Raspberries; 23. Blueberries; 24. Papaya; 25. Brazil nuts; 26. Oranges; 27. Tofu; 28. Beans (all varieties);29. Seeds--flaxseed, sunflower, sesame; and 30. Walnuts.

The post Lettuce the New Chicken appeared first on Nutrient Rich.

Dr. Fuhrman says...

Excess weight interferes with insulin’s functions, and is the primary risk factor for developing type 2 diabetes. Therefore the most effective treatment for type 2 diabetes is significant weight loss. However, the primary mode of treatment by physicians today is glucose-lowering medication. These medications give a false sense of security, providing implicit permission to continue the same disease-causing diet and lifestyle that allowed diabetes to develop in the first place. Many of these medications promote weight gain – making the patient more diabetic; most importantly, these medications do not prevent diabetes from progressing and causing complications.

Consequences of Type 2 Diabetes:

•    Diabetes is the 7th leading cause of death in the U.S.
•    Diabetes doubles the risk of heart attack and stroke – heart attack and stroke account for 84% of diabetes- related deaths.
•    Diabetes is the leading cause of blindness in adults, and the leading cause of kidney failure.
•    60 to 70 percent of diabetics have nervous system damage.1
•    Type 2 diabetes increases the risk of cancer, especially colorectal cancers.3

Diabetes can be reversed and its tragic complications can be avoided.

The key to diabetes reversal is superior nutrition and exercise. It may take a little extra effort, but avoiding the tragic complications of diabetes and a premature death is well worth it. Dr. Fuhrman's diabetes-reversal diet is vegetable-based with a high nutrient to calorie ratio, containing lots of greens and beans, other non-starchy vegetables, (such as mushrooms, eggplant, tomatoes and onions), raw nuts and seeds, and limited fresh fruit with no sweeteners or white flour products. When diabetics eat in this style, they lose their excess weight - the cause of their diabetes - quickly and easily, reducing or eliminating their need for medications and they also flood the body with disease-protective and healing micronutrients and phytochemicals that aid the body's recovery and self-repair mechanism.

Hundreds of diabetic individuals who have followed Dr. Fuhrman's dietary recommendations are no longer diabetic!

A few examples:

Consequences of Type 2 Diabetes:

•    Charlotte lost half her body weight (133 lbs.) and reversed her diabetes

•    Calogero lost 100 lbs. in only seven months and reversed his diabetes

•    Richard was on insulin for 25 years, and was able to stop taking it after just a few weeks of this high-nutrient diet.

Most of these individuals, who have completely reversed their diabetes, have never seen Dr. Fuhrman as a patient. They merely read his book, Eat To Live, and then received further encouragement and information as members of DrFuhrman.com.

The most lifespan enhancing nutrient-rich diet-style is the most effective treatment of diabetes. Diabetics have the right to know this so they can make fully informed decisions that control their health destiny.

References
1. American Diabetes Association: Diabetes statistics [http://www.diabetes.org/diabetes-basics/diabetes-statistics/]
2. International Diabetes Federation: Morbidity and Mortality [http://www.idf.org/diabetesatlas/diabetes-mortality ]
3. He J, Stram DO, Kolonel LN, et al: The association of diabetes with colorectal cancer risk: the Multiethnic Cohort. Br J Cancer 2010;103:120-126.

The post Type 2 Diabetes is Easily Reversible with Nutrient-Rich Nutrition appeared first on Nutrient Rich.