Regarding our philosophical conversation about the potential winner of the upcoming "smackdown", one thing I realize clearly after this weekend, is that Dr. McDougal and Dr. Fuhrman are in two similar but very different conversations with the common theme of getting healthier, losing weight, and reversing disease.

 

Dr. McDougall IS most definitely helping people get healthy, lose weight and reverse disease as an enduring pioneer in plant based nutrition, and Dr. Fuhrman is doing the same, with an added focus on performance and longevity. The nutrient-rich way to eat is inherently a broader and more detailed discussion about maximizing health, performance AND longevity; hence, the focus on nutrient density, naturally reduced caloric intake as a result of comprehensive nutritional adequacy (not proactive calorie restriction AKA dieting) and minimization of even mild withdrawal symptoms caused by higher salt, more calorie rich, less nutrient dense foods.

 

Dr. Fuhrman gives additional attention to a new level of detail for maximizing healing, recovery and longevity overall. You probably know the studies on longevity, as an obviously astute researcher; combine them with performance and you have a very new message.  That is not what Dr. McDougall is focused on in my assessment even though he enables improvements in both additional areas, somewhat, simply by virtue of that fact that he promotes a healthier diet than the SAD and weight loss only diets.

 

I support Dr. McDougall 100% nonetheless. I love what he does in the world. This is about the targeted benefits that require an evolution of the standard vegetarian or vegan or even the plant based message, to one that is based on maximizing the nutrient per calorie ratio of the foods you eat. Even though the end result may be similar, the mindset is greatly enhanced.

 

Dr. Fuhrman has just taken things to a new level, and one that in my assessment after the conference, many are simply just beginning to come to terms with, including many of the doctors in the plant based community. And it has naturally created tension. This is good. There are many entrenched nutritional paradigms that are getting uprooted and in some cases upstaged right now as the message about the healthiest way to eat through nutrient density or "nutritional excellence" evolves. The science of nutrient rich nutrition has emerged.

 

Healthy eating is not simply about not eating meat as you already know; it's about knowing how to eat a whole food, plant-based, nutrient-rich eating style optimally, and not everyone is ready for that. It depends on where they are in the nutrition transition we define and help people make, here at this site.

 

Dr. Fuhrman is focused on how to do that optimally, so you get all the real health benefits including maximum performance and longevity. This is true here a NutrientRich.com as well. Eating up to 90% or More, Plant Based Nutrient Rich is not inherently about weight loss, but weight loss and living at or near your ideal weight all year round, is a natural consequence of eating for health, performance and longevity. This is a complimentary but broader more detailed discussion and the reason why the discussion about what your diet is "based" in, has been so tenuous. These two doctors are sending similar but different messages.

 

• Dr. Fuhrman is basing his approach on the most nutrient dense foods that are naturally low calorie, with higher calorie yet still nutrient-rich foods in smaller amounts pending activity levels. He refers to people who seek the most nutrients per calorie as a "nutritarian".

• Dr. McDougall is basing his approach on calorically dense foods that are still considered nutrient rich, with the most nutrient rich, lower calorie foods added in after a person get's enough calories. He refers to the person who eats a starch based diet as a "starchivore".

 

Both of these approaches have their merits but become more meaningful, relevant and actionable when you understand the complex of benefits they are designed to realize for the healthy eater. Pending the array of benefits you are seeking, where you are in your nutrition transition, and other individualized considerations, will determine what approach you take.

 

In my view, if a person is not active enough, or is starchy carb sensitive, they can very easily gain weight as a starchivore especially after they have been eating this way for a while and their body has transitioned fully from their previous usual nutrient poor diet. If a person who is eating a vegetable based diet as primates do, and needs more calories, or to eat more often for any of a variety of potential reasons, they can just do so; but they are surely going to get the most nutrient rich foods when they eat with the nutrient density of foods in mind first and foremost. And this favors a vegetable based diet since vegetables are the most nutrient rich foods around and the best for healthy weight loss. Especially in a world that is not that active anymore. This is why in my opinion, one eats kale before corn and romaine before russet potatoes…  

This broader conversation requires a great deal of additional nutritional education to understand concepts not yet commonly discussed in the vegan, vegetarian, now plant based community, so it's no wonder that some percentage of people are going to misinterpret, or simply miss aspects of the message. It's inevitably going to happen, but that does not in anyway constitute a message gone awry. It's a message not yet fully understood, that requires at least a basic nutritional education.That's what I see.

After a few years away from this conference, following 6 prior years of attendance, and a 23 year evolution to this point on this very subject, I could see this pretty clearly.  

 

It was an amazing conference!

 

Why Antioxidants Are Important

The normal process of aging causes cells to breakdown within the body, and our bodies are always replenishing by getting rid of damaged cells and replacing them with new cells. These damaged cells are known as “free radicals,” and they can cause serious health problems such as cancer, heart disease, and numerous other life-threatening illnesses.

As we get older, the body has a harder time keeping up with the cleanup process, which means that we are more likely to be affected by disease and illness. Additionally, if we are following an unhealthy lifestyle, there will be more internal damage that needs to be taken care of because unhealthy lifestyles cause more free radicals to occur.

Luckily, the body has a natural system in place to get rid of the free radicals. When antioxidants are consumed, they work to get rid of the free radicals within your body. Even though damage naturally occurs on a daily basis, a sufficient amount of antioxidants and phytochemical will effectively clean up the free radicals, and even repair damage that has already occurred.

How to Get Antioxidants

The human body is unable to create antioxidants on its own, so it is necessary to eat foods that are high in these nutrients. It is also important to note that when antioxidants are used to get rid of free radicals, they cannot be used again. This means that it is essential for you to constantly re-supply your body with plenty of foods that are high in antioxidants.

Antioxidants are found in plant based foods such as: fruits and vegetables, nuts and seeds, beans and legumes, and whole grains. Actually, many different types of antioxidants can be gained by eating different types of food, so it is best to eat a variety of these foods on a daily basis. There are not found in animal product or refined foods.

Here are some of the antioxidants that are available in our food… you may be surprised to learn that there are a few nutrients that you recognize: beta carotene, selenium, zinc, vitamin C, and vitamin E. These are just a few of the antioxidants that are available; there are many others that can be gained by eating natural, nutrient rich foods, also known as “nutrient dense” foods.

According to Dr. Joel Fuhrman’s Healthy Times Newsletter No. 32, antioxidants work within the body to locate free radicals and destroy them so that they are harmless. Some of the best antioxidants are available in cruciferous vegetables, and these foods contain phytochemicals that fight the free radicals and actually activate an antioxidant control system within the body that are fueled by these essential nutrients. 

On the other hand, getting antioxidants from a supplement will fight the free radicals one at a time, but the control system is not activated to continue fighting. Sometimes those supplements may cause even more problems, because they create more free radicals within the body. So, the best source of antioxidants is from nutrient rich foods.

The Best Sources of Antioxidants

Some people mistakenly think that they can improve their health by simply taking a supplement or drinking a high quality juice each day. So, they take their supplement in the morning, and then proceed to go about their day eating any kind of unhealthy junk food products that they want. This practice is not beneficial; you will not have health you can count on, if you choose to follow this pattern!

These unhealthy, refined foods are loaded with harmful chemicals, preservatives, and additives. No amount of “super-juice” can make up for the damage that is caused by these products. Additionally, there are so many types of antioxidants that are available in nutrient rich foods, making it virtually, no actually “completely” impossible to get all of the nutrients that you need in a single supplement.

Instead of looking for a supplement to improve your health, your best option is to eat more nutrient rich foods rich in antioxidants and other phytochemicals. Some of the best types of food to eat are the fruits and vegetables that are bright in color. For example, here are a few fruits and vegetables that will provide your body with a good source of antioxidants: any type of green leafy vegetable, berries, bell peppers, oranges, broccoli, carrots, tomatoes, cantaloupe, etc.

Including fresh fruits and vegetables with every meal will protect your health, and provide your body with the nutrients that it needs to fight the free radicals and prevent disease. Remember that every little bit helps, so start eating more fruits and vegetables throughout the day to improve your overall health.

Here at NutrientRich.com you are learning that it's not just a matter of adding more antioxidant rich foods to your diet on top of the typical SAD (standard American diet) foods most people eat, but that for maximum health which yields all the benefits many hear about but never come close to experiencing, you develop an eating plan that is "90% or More Plant-Based Nutrient Rich!"

Talk about getting lots of antioxidants; these foods need to make up the majority of what you eat.

That's how you stay healthy!

First, on Friday the US Government (I know that can’t possible sound that exciting), is getting rid of the old food pyramid and taking a significant “step” towards Nutrient Rich eating, by addressing the obesity epidemic. This is significant, so it’s worth a blog post. Tomorrow, they are introducing “The Plate”. Read more here.

Second, if you want to discover what healthy eating really looks like and sounds like, on Saturday, you can tune into 3 Steps to Incredible Health with Joel Fuhrman M.D. This is going to be a real momentum builder in this country towards making the switch to nutrient rich healthy eating.

3 STEPS TO INCREDIBLE HEALTH! with Joel Fuhrman, MD is a sixty-minute PBS pledge program that directly addresses the crisis of obesity and chronic disease plaguing America.

Over 65% of Americans are overweight or obese – and that number is growing just like our waistlines!

Dr. Fuhrman will offer a healthy, effective, and scientifically proven plan for shedding weight quickly and reclaiming the vitality and good health we all deserve.
Support Public Television and Dr. Fuhrman.

Click here to see a clip of the upcoming PBS special.

By making a donation during Dr. Fuhrman’s pledge program on PBS, as a gift, you will receive an exclusive Dr. Fuhrman “Incredible Health” combo package – not available anywhere else!* if you are a current member.

Not yet a member of Dr. Fuhrman.com?
Click here.

Be sure to tune in and tell your friends.

By watching 3 STEPS TO INCREDIBLE HEALTH! with Joel Fuhrman, MD on PBS you are helping educate America with Dr Fuhrman’s message. Support your local PBS station by phoning in during an airing and making a pledge.

Be sure to check local listings!

Premiering June 4, 2011
3 STEPS TO INCREDIBLE HEALTH!
with JOEL FUHRMAN, M.D.
on public television stations across America
(check local listings)

“I believe in PBS and I hope you do too. Public television’s very existence is in serious jeopardy from Washington lobbyists and lawmakers. I hope many of you will be able to support PBS with a pledge for my program “3 Steps to Incredible Health!”. Your involvement and support will help our mission of bringing INCREDIBLE HEALTH to every single American AND enable PBS stations to survive in these difficult times. Thank you.”

- Joel Fuhrman, M.D.

3 STEPS TO INCREDIBLE HEALTH! with Joel Fuhrman, MD is a sixty-minute PBS pledge program that directly addresses the crisis of obesity and chronic disease plaguing America.

Over 65% of Americans are overweight or obese – and that number is growing just like our waistlines!

Dr. Fuhrman will offer a healthy, effective, and scientifically proven plan for shedding weight quickly and reclaiming the vitality and good health we all deserve. watch program clip
Support Public Television and Dr. Fuhrman.

By making a donation during Dr. Fuhrman’s pledge program on PBS, as a gift, you will receive an exclusive Dr. Fuhrman “Incredible Health” combo package
– not available anywhere else!*

Be sure to tune in and tell your friends.

By watching 3 STEPS TO INCREDIBLE HEALTH! with Joel Fuhrman, MD
on PBS you are helping educate America with Dr Fuhrman’s message.
Support your local PBS station by phoning in during an airing and making a pledge.

Check local listings by following these easy steps:

1. Go to www.pbs.org

4. Use the Program Search field and enter Joel Fuhrman to find the scheduled broadcast dates and times of 3 Steps to Incredible Health!.

If the site has no Program Search, browse their A-Z Program Guide for 3 Steps to Incredible Health! with Joel Fuhrman, M.D., click on the link to find the broadcast dates and times.

*Look for additional emails from us and stay tuned to DrFuhrman.com for more details
about the PBS program, the “Incredible Health” combo, and an exclusive offer to
Dr. Fuhrman’s Members from Dr. Fuhrman himself!

Two things happened this month that caused me to rethink my diet, supplement regimen, and disease-prevention strategy. First, I read Michael Pollan’s latest book, Food Rules: An Eater’s Manual (Penguin, December 2009), which wasn’t so much surprising as confirming of his stance taken in his other nutritional tomes, In Defense of Food: An Eater’s Manifesto (Penguin, 2009) and The Omnivore’s Dilemma: A Natural History of Four Meals (Penguin, 2007). In short, Pollan believes the standard American diet is woefully deficient in vegetables–not lean proteins, not low-fat dairy products, not healthy whole grains–and thereby void of important vitamins, minerals, and other micronutrients. Our dietary shortage of vegetables and other plant-based foods is the reason why rates of “Western” diseases–cancer, Type 2 diabetes, obesity, and cardiovascular disease–are significantly higher today than they were when people ate more plants, say 100, or even 50, years ago.

But what upsets me, a relatively “healthy” eater whose diet is made up of mostly lean animal proteins, couscous, nutty breads from Whole Foods, Greek yogurt, and that must-have weekly bag of wild-rice sesame sticks, is that, in his advocacy of a plant-based diet, Pollan isn’t just talking about a side of broccoli with dinner every night. As he says: “Eat food. Mostly plants. Not too much.” And by mostly plants, he doesn’t mean mostly chicken and rice, with an accompanying half cup of green beans.

And this is the same point Joel Fuhrman, MD, author of Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (Gift of Health Press, 2008), tried to hammer home during an in-person interview yesterday. To live your best, lose weight, and help prevent cancer and other common “American” diseases, you have to eat micronutrients, found mostly in leafy green vegetables, and not submit your body to a toxic digestive cycle that ebbs between food addictions and empty calories on a tide of animal products, flours, sugars, salts, and other non-plant-based products.

While such a dietary approach may seem restrictive at first, it makes complete sense when you do the reading–or in my case, the listening–and Whole Foods Market is so taken with Fuhrman’s philosophy that the store has installed the doctor’s Aggregate Nutrient Density Index (ANDI) in all its markets to teach customers the micronutrient-to-calorie ratio of many common foods. (For example, kale has the highest ANDI rating of 1,000, while chicken breast rings in at a disappointing 27.)

But don’t just take my word on the vegetable imperative: Do the reading yourself. Pollan’s book is 112 short, easy-to read pages. And soon, Whole Foods Market will start selling Dr. Fuhrman’s literature and self-analysis software for a slight $19.99–the package allows consumers to input their daily diet and family history to discover their own micronutrient deficiencies and nutrition-based disease risks. And in the meantime, what do you think: Can we save America’s healthcare crisis if people just simply ate more, or mostly, vegetables?