HEALTH + WELLNESS
intake of processed foods and low
animal protein intake have significant
reductions in all forms of cancer,
diabetes and heart disease. Individuals
living in these areas lived longer and
were generally free of chronic disease.
When these individuals move to Western countries and adopt a high meat
intake—rates of cancer, especially breast,
colon and prostate—increase drastically.
Vegetables and fruits contain more
fiber, but more importantly they supply the body with phytonutrients.
These natural chemicals are considered
nature’s medications and have significant anti-oxidant properties. In vitro
studies have actually shown anticancer properties demonstrated by these
natural compounds. The bad news
is they cannot be produced or boxed
up. The only way to get these powerful agents is through whole foods and
diets rich in fruits, vegetables, legumes
and whole grains.
In How Not to Die, Michael Greger, MD
laboriously reviews the most current
scientific research in nutrition and
applies the findings to the top killers in the US. The data doesn’t lie.
When patients implemented dietary
changes, many of these disease states
were either prevented, reversed or
improved. He goes on to make recommendations to incorporate the changes
into day-to-day living to give patients
a path to health improvement. The
transition to a whole foods, plantbased diet cannot happen overnight.
The aim should be small, deliberate
changes that can be introduced slowly.
There is no perfection to this diet, but
there are some core principles individuals should aim to adopt:
1. Aim to make 90 to 95 percent of
your diet plant-based. That means
you should get the majority of your
calories from fruits, vegetables,
legumes and whole grains.
2. Eliminate all processed foods from
your diet. As Michael Pollan says,
“If it grows on a plant you can eat
it. If it was produced in a plant
avoid it.” That means no sodas and
a significant reduction in foods that
are boxed and bagged.
3. Consume meat in smaller amounts
or aim to eat meatless than three
times a week. Purchase grass fed,
organic meats and choose leaner
cuts. Even better, replace two to
three of your meats with fish.
4. Reduce or eliminate dairy, especially
dairy that is high in animal fat.
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