Hyla Cass
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 Decreased appetite, or increased appetite, for unhealthy foods that cause weight gain and replace healthy foods. Many drugs can reduce your intake of beneficial nutrients by reducing your appetite, as with the stimulant drug Ritalin (methylphenidate), often prescribed for children. Some antidepressant drugs also tend to reduce food intake. On the flip side, a drug can reduce your nutritional status by increasing your appetite for unhealthy foods and causing you to gain weight, but without good nourishment. |
Ron Garner
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 The unhealthy foods that used to taste good will no longer appeal to us as much. healthy foods that satisfy the body's requirements will become more and more appealing as time goes on. The flavors of quality foods are more satisfying to our taste buds than the tantalizing tastes of denatured and poor quality foods.
As the body becomes cleaner and more efficient, it becomes easier to feel its reactions when we eat unhealthy foods. We can sense and understand its system of communication with us. A simple example of this is indigestion, or heartburn. |
Hyla Cass, M.D.
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| Decreased appetite, or increased appetite, for unhealthy foods that cause weight gain and replace healthy foods. Many drugs can reduce your intake of beneficial nutrients by reducing your appetite, as with the stimulant drug Ritalin (methylphenidate), often prescribed for children. Some antidepressant drugs also tend to reduce food intake. On the flip side, a drug can reduce your nutritional status by increasing your appetite for unhealthy foods and causing you to gain weight, but without good nourishment. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 Here's how it works: Eat about three-quarters the amount of food you usually eat every day (using only healthy foods, now). You can do it by eyeballing, or literally filling your plate as usual, then taking away one-quarter of the meal and storing it for tomorrow. If you find this too difficult, reducing your calorie intake by even 15 percent will work, and if that is too challenging, then just eat healthy foods in the usual amount for you. (If you can't even do that, please reread the book.)
Why? |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 The study concluded: "It appears • more important to increase the number \ of healthy foods regularly consumed than to reduce the number of less healthy foods regularly consumed."1
SuperFoods Trump Willpower
What's the hardest thing about dieting? Most of us would agree: It's standing in front of the fridge or pantry at 10:00 p.m., starving, and giving in to a handful of cookies or a bowl of ice cream or a bag of chips. It's almost an out-of-body experience. You don't want to do it but you feel compelled to. Why? Because you're hungry. Or you think you're hungry. |
| It empowers you to choose healthy foods and has built-in and highly effective methods to convert you to the SuperFoods eating plan as a way of life.
SuperNutrient Power. Here's something that may surprise you: What you may think of as lack of willpower is often really lack of adequate, balanced nutrition. Most people don't realize the effect that chronic dieting has on their ability to make decisions. Most fad diets—or diets that are low in essential nutrients—make it nearly impossible for you to succeed in losing weight. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 And I've discovered a whole new world of tasty, healthy foods."
Hypoglycemia: "The Great Imitator"
Stephanie's story is not so unusual. Quite the opposite.
In fact, I believe, as do a number of experts, that reactive hypoglycemia is one of the most common and most misunderstood disorders in America today. For starters, many physicians assume that ailments such as mood swings, fatigue, and anxiety are manifestations of psychological problems. |
| Ludwig notes, "clearly, huge profits are to be made by providing healthy foods." it Since 1994, more than 5,000 people who've shed at least 30 pounds and kept it off for a year or longer have shared weight-loss secrets and strategies with the National Weight Control Registry (www.nwcr.ws). " 'Successful losers hardly ever skip breakfast; they eat better carbs, not processed grains, and they get an hour a day of physical activity," says NWCR cofounder James O. Hill, Ph.D.
¦ Sen. Tom Harkin (D-IA) has sponsored several bills to protect our nation's young from junk food marketers. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| So the FlexPlan will support you while you continue to lose weight eating healthy foods and enjoying an occasional "extra."
Your rate of weight loss on this phase of the diet will depend on you and your choices as there's a certain amount of flexibility built in. One SuperFoodsRx dieter, a 51-year-old middle school librarian, lost a total of 30 pounds and 4 inches from her waist after 10 weeks on the diet. Another woman, a 43-year-old mom, has enjoyed slower results. |
Michael Pollan
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 Serve smaller portions on smaller plates; serve food and beverages from small containers (even if this means repackaging things bought in jumbo sizes); leave detritus on the table— empty bottles, bones, and so forth—so you can see how much you've eaten or drunk; use glasses that are more vertical than horizontal (people tend to pour more into squat glasses); leave healthy foods in view, unhealthy ones out of view; leave serving bowls in the kitchen rather than on the table to discourage second helpings.
« £AT SLOWLY. Not just so you'll be more likely to know when to stop. |
Mike Adams, the Health Ranger
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 If you think that health foods are more expensive than unhealthy foods, then you need to learn how to shop. healthy foods are far less expensive. In fact, when I went out and actually bought some brand-name foods just to take some photographs for another project I'm working on, I was amazed at how much it cost me to buy this stuff. I was buying breakfast cereals, dinner mixes, instant foods, soft drinks and all these other things. I had a shopping cart full of these, and it was like $200. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| If anything, why don't some celebrities willingly donate their time to make healthy foods "cool" and "hip" as they do when putting their weight behind valuable diabetes organizations?
We hereby challenge any and all big-name personalities to do just that.
Fighting for the Hearts and Tummies of the Next Generation
What most angers and horrifies us, along with nutrition experts, pediatricians, children's advocacy groups, and parents, is that many corporations go after our nation's young to inculcate brand loyalties for life. |
Bottom Line Health
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| They randomly assigned some people to also receive counseling to teach them how to keep food records, shop for healthy foods and how to stay away from all-you-can-eat buffets and fast-food restaurants.
Lead researcher Dr. |
Andreas Moritz
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 However, if healthy foods are offered to the children right from the beginning, they will soon let you know which foods are best for them.
VATA PACIFYING DIET
Favor: Warm foods and beverages; moderately heavy; added ghee, butter, oil; mostly high fluid-containing and nourishing foods; foods that have the sweet, sour and salty tastes.
The Vata type—influenced mainly by the elements of air and space—is naturally sensitive to foods that are light, dry and cold. Vata types lack the qualities of heavy, oily and hot that, when taken in the form of food and beverages, keep them balanced. |
Gabriel Cousens
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 In developed countries, "low-income" means poor access to healthy foods, the most affordable diet being one that actually creates a diabetic physiology?nutrient-poor foods high in calories from processed sugar and hydro-genated oils. These cheap calories come at a high price for the lower class, as seen in Figure 7.
? Less than $15,000
Income Level
Figure 7: Diagnosed with diabetes nationwide, 2003 (Source: U.S. Centers for Disease Control)
In England, as in the U.S., the poor are 2.5 times more likely to develop Type-2 diabetes than the general population, and 3. |
Mike Adams, the Health Ranger
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 Let's put some healthy foods in people's mouths. Let's visit the nursing homes around the country, look at their diets, and say, "No wonder these people are half-mad. Look at what they're being fed." Let's put some healthy foods into their diets.
Let's teach people about the real health potential of sunlight. Let's teach them that if you get sunlight on your skin, you can prevent prostate cancer, breast cancer, and type 2 diabetes. You can prevent osteoporosis, schizophrenia, mental depression, and many other diseases and disorders just by getting some natural sunlight. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| Push-up test (page 321):
Sit-up test (page 321):
Hand-grip test (page 322):
Breathing (heart and lung) test (page 322):
Hip-flexion test (page 322):
Eye test (page 257):
Balance test (page 273):
Restock your kitchen with healthy foods.
Pay Him
(T Do the Chi-gong Workout.
Call a high school friend you haven't talked with in years.
Pay Tew
I"!"! Do the YOU2 Workout.
[^J Write a thank-you note to your significant other or a parent, and tell them how much you appreciate the small things they do.
Pay Eleven
Take a break day from media and try some of our stress-reduction techniques. |
| Syrups (which are simple sugars)
ž Any non-whole grain, such as bleached or enriched flour; plus, anything with 4 or more grams of sugars per serving (unless it has a ton of nutritious ingredients to offset it)
Shop for healthy foods (see www.realage.com).
Shop for vitamins (listed in YOU Tool 5, pages 357-358) and calcium supplements. Specifically, buy calcium tablets that have at least 500 milligrams of calcium, 200 IU of vitamin D, and 150 milligrams of magnesium.
Detoxify your home and buy nontoxic products (see YOU Tool 6, page 359). |
| If you find this too difficult, reducing your calorie intake by even 15 percent will work, and if that is too challenging, then just eat healthy foods in the usual amount for you. (If you can't even do that, please reread the book.)
Why? We're not trying to deprive you and make you more uncomfortable than wet socks; we're trying to get you to feel what calorie restriction (the only proven senility eraser) feels like. It will be a little uncomfortable, but you'll do it for only three days. Drink as much water with lime or lemon juice or fresh brewed green tea as you want. |
Tori Hudson, N.D.
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 Books on nutrition and cooking also can be of help as you incorporate healthy foods into your diet. If you already eat a very healthy diet, then it is important to ensure that you are eating adequate amounts of food. If you are on a restricted diet or follow a specific dietary system, I advise you to seek the advice of a health-care practitioner knowledgeable in the area of nutrition. Generally this would be a licensed naturopathic physician or a nutritionist/dietitian. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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| But continue to eat nutrient-rich, calorie-poor healthy foods with ingredients that increase longevity. The key to success is making the process of preparing and eating healthy snacks and meals easy and automatic.
We want you to enjoy your breakfast, lunch, and snacks—but we also want you to get in the habit of automating them, so that you eat healthfully without having to labor over choices. What's automation? It means finding three or so breakfasts, lunches, and snacks (and dinners if you choose) that you like and eating one of them every day. |
Mike Adams, the Health Ranger
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 On the other hand, it shows that these people need parenting because they obviously don't have the wisdom to choose healthy foods on their own -- they're eating like their children would eat if they were locked in a candy store.
What's my take on all of this? Sadly, most people will eat whatever is available. So if you make unhealthy foods available, that's what they're going to eat, and if those foods cause cardiovascular disease, obesity, diabetes and other health disorders, then that's what you're going to see in the population. It's no coincidence that the U.S. |
Jack Challem
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 Eating healthy foods, however, will complete the nutritional circle of my four-step program.
As impressive as the benefits of supplements are, their full results are realized only when combined with dietary changes. Sound eating habits provide a strong foundation for optimal brain chemistry, whereas supplements strengthen specific biochemical processes that affect mood and behavior.
In this chapter, I describe my dietary guidelines, offer sample recipes, and outline a two-week menu plan. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Every conscious step you take to eating healthy foods is a plus and helps you to feel in control. When you're in control, you succeed!
The SuperFoodsRx Salads. Salads can be a terrific selection to promote weight loss. The trick is to choose the right kind of salads and, most especially, the right kind of salad dressings. The SuperFoodsRx Salads and dressings are perfect choices and, indeed, they're mandatory on the SlimDown. I recommend that you have a salad and/or soup every day. A salad is a reminder that you're honoring your body with a nutrient punch daily. |
Dr. Edward F. Group III, DC, ND, DACBN
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| A natural healthcare practitioner can likely provide this
For more information about healthy foods, see Chapter 6— The Colon Diet.
146 z
2 ofhype? o u z
How Does Soy Cause a Toxic Colon?
The reported health benefits and marketing of soy-based food products have led to significantly increased popularity worldwide. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| They've been chosen because they're generally healthy foods and they're in portion sizes that fall within caloric guidelines that will support continued weight loss and healthy weight management over the long run.
The FlexPlan Flexes You can choose any five Flexes to add any time in your week but preferably they should be planned so that you have no more than two in one day and no more than two in one meal. Why? Because you don't want to make the mistake of adding too much in one day and then finding yourself in an all-or-nothing frame of mind tomorrow. |
| You have to make an effort to burn calories and make an effort to eat reasonable amounts of healthy foods.
Of course we have to take personal responsibility for the aspects of our health that we can control. According to large-scale national research among adults ages 20-74 years, the prevalence of obesity increased from 15 percent in the late 1970s to 32.9 percent in the early 2000s. But pause and think for a minute: Why is it that we are seeing an obesity epidemic today, an eplidemic that has more than doubled \n a mere 3 decades? |
Caldwell B. Esselstyn, Jr., M.D.
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 And little by little, he learned to live with the diet, how to season healthy foods so that he grew to enjoy them. Shortly after I wrote the twelve-year follow-up report on my patients, Jim joined a charity event, bicycling from Cleveland to Toledo and back—a round-trip of approximately 225 miles. He was definitely overdoing the exercise, and sustained a cardiac arrest during the exertion. |
| Before you know it, healthy foods will be not what you ought to but what you want to eat.
As time goes by, salads with oily dressing and pizzas thick with cheese just don't seem appealing anymore. A handful of grapes or of sweet grape tomatoes becomes just as much of a treat as a cookie once was. Pizza without cheese or whole-grain bread topped with fresh, sliced peaches may well become among your very favorite things to eat.
As my husband already has stressed, it is attention to details that makes this program so powerful. |
David W. Grotto, RD, LDN
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 My goal, like hers, is to show you how to integrate healthy foods into your diet in a way that makes nutritious eating easy and delicious.
The Science of "Half Measures"
Small changes that don't involve a complete lifestyle or dietary overhaul can have a significant impact on the quality of your daily life. Simple life-affirming actions, such as walking a few extra steps, thinking positive thoughts, and incorporating a handful of optimal foods into the daily diet are just a few of the well-researched choices that we can all make to battle many of today's common health challenges. |
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