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REAL FOOD FOR REAL HEALTH

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DETOURING DISEASES

Our top killers; cancer and heart disease, along with escalating rates of obesity, diabetes, digestive and auto-immune disorders,

chronic inflammation and more are related to our diet and lifestyle. Nutritional wisdom is imperative in avoiding/overcoming

debilitating heath issues and deadly diseases. Common conventional approaches to treat these diseases have long been

ineffective in reducing the risks, lowering the continuing diagnosis nor decreasing the numbers of deaths that result. Disease

prevention, treatment and even reversal is proven and achieved with medical experts such as Dr Caldwell Esselstyn, Dr Joel

Furhman, Dr Colin Campbell, Dr Neal Barnard, Dr McDougall and Dr Mark Hyman. Discover the amazing route to detouring

diseases with doctor’s intent on preventing and reversing diseases with long standing peer reviewed medically proven results.

The World Health Organization reports that cardiovascular diseases are the top causes of deaths

internationally. “At least 80% of premature deaths from cardiovascular heart diseases and strokes could be

prevented through a healthy diet, regular physical activity and avoiding use of tobacco.”

Research from numerous peer reviewed Medical studies:

! You can virtually eliminate your risk of heart disease, by enjoying a Nutrient

Rich diet and an active lifestyle.

! Blood cholesterol is a predictor not only of heart disease risk, also of cancer.

! Type I diabetes, a devastating disease that strikes young children, is strongly

linked to cow’s milk consumption

! Bone health is strongly associated with the ratio of vegetable to animal

protein intake

! Eye diseases commonly associated with old age, including cataracts and

macular degeneration, have been convincingly linked to diet.

! Bone health is strongly associated with the ratio of vegetable to animal

protein intake.

! Several studies have shown that type 2 diabetes can be reversed in patients

simply by changing their diet to a high-fiber, unrefined, largely plant-based diet.

! So many studies have so consistently shown that dairy intake is linked to

prostate cancer that Harvard researchers have said that a high dairy intake is one of

the most consistent dietary predictors for prostate cancer in the published literature.

THE CHINA STUDY - Dr T Colin Campbell and Thomas M. Campbell II

By adopting a nutrient rich diet and an active lifestyle, the risks for several diseases are reduced

at the same time. The China-Oxford-Cornell Diet and Health Project discovered that certain

diseases cluster together in the same geographic regions, populations, and individuals.

" This evidence supports the hypothesis that diseases that cluster together may have a

common cause.

" The same conditions that foster diabetes also foster coronary heart disease.

" In rural China, many of the Diseases of Affluence were associated with higher blood

cholesterol levels, which again were strongly associated with dietary patterns.

" Extensive research from other studies and other settings support the finding that one

type of diet and lifestyle (a nutrient-poor diet and sedentary lifestyle) is associated with

many of our leading killers in the same way.

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REAL FOOD FOR REAL HEALTH

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“The comprehensiveness of the China Study is second to none. The Cornell, Oxford, and

China researchers examined and compared 367 variables, meaning that the complex network

of food, health, and environment was studied in a most comprehensive way.” Dr Joel Furhman

Some TOP FINDINGS from The China Study: Blood cholesterol is a predictor not only of heart disease risk, but also of cancer.

" Diet is strongly linked to blood cholesterol levels.

" The best foods for disease prevention: unrefined, plant-based foods.

Over four decades ago, the famous Framingham Heart Study conclusively found that high

blood cholesterol levels were a predictor of heart disease.

The China-Oxford-Cornell Diet and Health Project researchers found that blood cholesterol,

was also linked to various cancers. This suggests that blood cholesterol is not just a predictor of

heart disease, but cancer as well.

This association was observed for relatively low total cholesterol levels (90-170 mg/dL), which

were much lower than generally found in Western populations. Researchers found dietary choices strongly associated with blood cholesterol levels.

" As intakes of plant foods increased, blood cholesterol levels went down,

" As intakes of animal foods increased, blood cholesterol levels went up.

You can virtually eliminate your risk of heart disease, by enjoying a Nutrient Rich diet and

an active lifestyle. In some populations in China, heart disease is practically nonexistent. This is

reflected in the unusually low blood cholesterol levels in rural China, which were linked in a

highly significant way with dietary patterns. Intake of even small amounts of animal-based foods was linked

to higher blood cholesterol levels, and intake of plant-based foods was linked to lower blood cholesterol levels.

Range of Blood Cholesterol Levels in Rural China and the United States

Type I diabetes, a devastating disease that strikes young children, is strongly linked to cow’s

milk consumption and premature weaning. For infants, the best food is human breast milk. Eye diseases commonly associated with old age, including cataracts and macular

degeneration, have been convincingly linked to diet. Specifically, the antioxidants found in fruits and

vegetables protect against these diseases. The best foods for your eyes: dark, green, leafy vegetables like spinach. Bone health is strongly associated with the ratio of vegetable to animal protein intake.

Populations that consume mostly plant- foods and lead more physically active lifestyles have

much lower rates of hip fracture than we do in America.

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REAL FOOD FOR REAL HEALTH

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Several studies have shown that type 2 diabetes, an increasingly urgent epidemic in

America, can be reversed in patients simply by changing their diet to a high-fiber, unrefined,

largely plant-based diet; in other words, a nutrient-rich diet.

Many studies have so consistently shown that dairy intake is linked to prostate cancer

that Harvard researchers have said that a high dairy intake is one of the most consistent

dietary predictors for prostate cancer in the published literature. Dr. Dean Ornish, founder, president and director of the Preventive Medicine Research institute

and Dr. Caldwell Esselstyn, Jr., a highly acclaimed surgeon from the Cleveland Clinic, the

number one ranked heart disease treatment institution in the country, have conducted

intervention studies on Americans with advanced heart disease and actually documented

significant disease reversal by using dietary change as a primary treatment.

The diet they used was a whole, predominantly whole plant foods diet. 1

Harvard School of Public Health Nutrition - www.hsph.edu (an excerpt from their site)

Five tips following the Healthy Eating Pyramid

1. Start with exercise. A healthy diet is built on a base of regular exercise, which keeps calories in

balance and weight in check. Read five quick tips for staying active and getting to your healthy weight,

and a dozen ideas for fitting exercise into your life.

2. Focus on food, not grams. The Healthy Eating Pyramid doesn’t worry about specific servings or

grams of food, so neither should you. It’s a simple, general guide to how you should eat when you eat.

3. Go with plants. Eating a plant-based diet is healthiest. Choose plenty of vegetables, fruits, whole

grains, and healthy fats, like olive and canola oil. Check out these delicious healthy recipes that bring the

Healthy Eating Pyramid into your kitchen.

4. Cut way back on American staples. Red meat and processed meat, refined grains, potatoes, sugary

drinks, and salty snacks are part of American culture, and are really unhealthy. Go for a plant-based diet

rich in non-starchy vegetables, fruits, and whole grains. If you eat meat, fish and poultry are better

choices.

5. Take a multivitamin, and maybe have a drink. Taking a multivitamin can be a good nutrition

insurance policy. Moderate drinking for many people can have real health benefits, but it's not for

everyone. Those who don’t drink shouldn’t feel that they need to start. Read about balancing alcohol's

risks and benefits.

TOP FIVE FOODS YOU CAN’T LIVE WITHOUT www.pcrm.org

1. Beans and lentils add heartiness to soups, stews, chili, and other recipes. They’re loaded

with cancer-fighting fiber and healthy plant proteins.

2. Broccoli and other cruciferous vegetables such as kale, cauliflower, collard greens and

Brussels sprouts contain potent cancer-fighting compounds and have been shown to help

rid the body of excess hormones.

3. Berries such as blueberries and blackberries are full of powerful antioxidants that help

stop free radical damage which can otherwise lead to cancer.

4. Carrots and other orange-colored fruits and vegetables such as sweet potatoes, mango,

cantaloupe, pumpkin, and squash are incredible sources of beta-carotene, which is crucial

for cancer prevention and survival. Just 1 large carrot a day helps you meet your daily

requirement!

5. Whole grains such as brown rice, quinoa, oats, and millet are rich sources of fiber and B

vitamins, essential for health. Plus, they’re loaded with complex carbohydrates to keep you

full and help you avoid unhealthy snacking.

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ANDREW WEIL’S PHYTONUTRIENTS LIST:

To get maximum natural protection against age-related diseases (including cardiovascular

disease, cancer, and neurodegenerative disease) as well as against environmental toxicity, eat

a variety of fruits, vegetables and mushrooms.

• Choose fruits and vegetables from all parts of the color spectrum, especially berries,

tomatoes, orange and yellow fruits, and dark leafy greens.

• Choose organic produce whenever possible. Learn which conventionally grown crops

are most likely to carry pesticide residues and avoid them.

• Eat cruciferous (cabbage-family) vegetables regularly.

• Include soy foods in your diet.

• Drink tea instead of coffee, especially good quality white, green or oolong tea.

• If you drink alcohol, use red wine preferentially.

• Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent).

CHOOSING BETTER PROTEINS:

1. Mix it up. Well planned plant based diets provide enough protein for healthy people. Eating a variety of

foods will ensure that you get all of the amino acids you need.

2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat.

Steer clear of fatty meats and use whole-milk dairy products sparingly. For more information on saturated

fat, read "Fats and Cholesterol: Out with the Bad, In with the Good."

3. Limit red meat—and avoid processed meat. Research suggests that people who eat more than 18

ounces a week of red meat have a higher risk of colon cancer. Make red meat—beef, pork, lamb—only

an occasional part of your diet, if you eat it at all. Skip the processed stuff—bacon, hot dogs, and deli

meats—it’s also been linked to higher cancer risk.

4. Eat soy in moderation. Tofu and other soy foods (non-GMO/organic) are an excellent red meat

alternative. In some cultures, tofu and soy foods are a protein staple, and we don’t suggest any change.

But if you haven't grown up eating lots of soy, there's no reason to go overboard: Two to 4 servings a

week is a good target; eating more than that likely won't offer any health benefits and we can’t be sure

that there is no harm. And stay away from supplements that contain concentrated soy protein or extracts,

such as isoflavones, as we just don't know the long term effects. Read more about soy and health.

5. Balance carbs and protein. Cutting back on highly processed carbohydrates and increasing protein

improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart

attack, stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off

hunger. pangs. For tips on how to choose high quality carbs, check out the Carbohydrates section of The Nutrition Source.

References and Resources – handout and power point:

! Physician’s Committee for Responsible Medicine www.pcrm.org / www.thecancerproject.org

! American Institute for Cancer Research http://www.aicr.org/

! National Cancer Institute http://www.cancer.gov/

! The Cancer Project http://www.cancerproject.org/

! The China Study Dr Colin Campbell / http://www.tcolincampbell.org/

! Dr Esselstyn - http://www.heartattackproof.com/ http://www.youtube.com/watch?v=AYTf0z_zVs0

! Dietary Supplements for Support During Cancer http://www.supplementwatch.com

! Centers for Disease Control and Prevention www.cdc.gov

! Natural News – Health Ranger www.naturalnews.com and www.foodmatters.com

! Dr Joel Fuhrman www.Nutrientrich.com

! Eating – The Rave Diet Dr Esselstyn, Dr John McDougal, Dr T Colin Campbell

! Harvard School of Public Health www.hsph.harvard.edu.com

! John Robbins johnrobbins.info/blog Dr Joel Fuhrman www.NutrientRich.com

! Dr Greger www.nutritionfacts.org

! www.whfoods.com / www.vsh.org / www.vrg.org / www.foodmatters.tv / www.hungryforchange.tv

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