SOUPS AND CHOWDERS (UPDATED DASH DIET RECIPES)

Mexican Chicken Tortilla Soup

foodnetwork.com

Every country has its own version of chicken soup. Here is the Mexican rendition, chunky with vegetables and chicken and topped with crunchy baked tortilla strips.

MAKES 8 SERVINGS

Baked Tortilla Strips

Olive oil in a pump sprayer

3 (6-inch) corn tortillas, cut into strips about ½ inch wide and 1 inch long

Soup

1 tablespoon olive oil

1½ pounds boneless, skinless chicken thighs, excess fat trimmed, cut into bite-sized pieces

1 medium yellow onion, chopped

1 medium red bell pepper, cored and cut into ½-inch dice

1 large zucchini, trimmed and cut into ½-inch dice

2 cloves garlic, minced

1 jalapeño, seeded and finely chopped

3 cups Homemade Chicken Broth (here) or canned low-sodium chicken broth

3 cups water

1 (14.5-ounce) can no-salt-added diced tomatoes with juice, undrained

1 cup fresh or thawed frozen corn kernels

2 tablespoons chopped fresh cilantro, plus more for serving

Lime wedges, for serving

To make the tortilla strips: Preheat the oven to 400°F. Spray a rimmed baking sheet with oil. Spread the tortilla strips on the baking sheet and spray with oil. Bake, stirring occasionally, until crisp and golden brown, 7 to 10 minutes. Let cool.

To make the soup: Heat the oil in a large pot over medium-high heat. In two batches, add the chicken and cook, stirring occasionally, until lightly browned, about 6 minutes. Add the onion, red pepper, zucchini, garlic, and jalapeño and reduce the heat to medium. Cook, stirring occasionally, until the onion softens, about 5 minutes.

Stir in the broth, scraping up the browned bits in the bottom of the pot with a wooden spoon. Stir in the water and tomatoes with their juice and bring to a boil over high heat. Reduce the heat to medium-low. Simmer until the chicken is opaque in the center when pierced with the tip of a sharp knife, about 35 minutes. During the last 5 minutes, stir in the corn and the 2 tablespoons cilantro.

Ladle into soup bowls and sprinkle each serving with about 1 tablespoon of tortilla chips and additional cilantro. Serve hot with the lime wedges for squeezing into the soup as desired.

NUTRITIONAL ANALYSIS

(1 serving: 1¼ cups) 194 calories, 19 g protein, 16 g carbohydrates, 10 g fat, 3 g fiber, 66 mg cholesterol, 387 mg sodium, 297 mg potassium. Food groups: 1 whole grain, 3 ounces meat, ½ vegetable.

Chicken and Spring Vegetable Soup

mysingaporekitchen.com

Asparagus, peas, and leeks are the vegetables that give this chicken soup a lighter profile than other versions. Finish off each serving with a dollop of sour cream—just a tablespoon will do a lot to enrich the soup.

MAKES 8 SERVINGS

1 tablespoon olive oil

1½ pounds boneless, skinless chicken thighs, excess fat trimmed, cut into bite-sized pieces

1 large leek, white and pale green parts only, chopped (1 cup)

1 quart Homemade Chicken Broth (here) or canned low-sodium chicken broth

1 quart water

2 large red-skinned potatoes, scrubbed but unpeeled, cut into ½-inch pieces

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

1 pound asparagus, woody stems discarded, cut into 1-inch lengths

1 cup thawed frozen peas

8 tablespoons light sour cream, for serving

Heat the oil in a pot over medium-high heat. In two batches, add the chicken and cook, stirring occasionally, until lightly browned, about 6 minutes. Transfer to a plate.

Add the leek to the pot and cook, stirring occasionally, until softened, about 3 minutes. Add the broth and stir, loosening the browned bits in the bottom of the pot with a wooden spoon. Return the chicken to the pot, then stir in the water, potatoes, salt, and pepper and bring to a boil over high heat, skimming off any foam that rises to the surface.

Reduce the heat to medium-low. Simmer until the chicken is tender and opaque when pierced with the tip of a sharp knife, about 40 minutes. During the last 5 minutes, stir in the asparagus and peas.

Ladle into soup bowls, top each serving with 1 tablespoon of sour cream, and serve hot.

NUTRITIONAL ANALYSIS

(1 serving: 1¼ cups) 222 calories, 23 g protein, 17 g carbohydrates, 7 g fat, 3 g fiber, 75 mg cholesterol, 400 mg sodium, 725 mg potassium. Food groups: 3 ounces meat, 1 starchy vegetable, ½ vegetable.

Old-Fashioned Chicken and Brown Rice Soup

tammysrecipes.com

Nothing beats homemade chicken soup, but there are a couple of tricks to making a truly satisfying pot. First, use chicken thighs, as chicken breast tends to toughen and dry out with long simmering. Also, the rice should be cooked separately. If cooked directly in the soup, it will soak up too much of the broth and make a very thick soup. (This is true if you want to substitute noodles for the rice, too.) Boiling the brown rice like pasta takes a lot of the guesswork out of the process.

MAKES 8 SERVINGS

⅔cup brown rice

1 tablespoon canola oil

1½ pounds boneless, skinless chicken thighs, excess fat trimmed, cut into bite-sized pieces

2 medium leeks, white and pale green parts only, chopped and well rinsed (2 cups), or 1 large yellow onion, chopped

2 medium carrots, cut into ½-inch dice

2 large celery ribs, cut into ½-inch dice

1 quart Homemade Chicken Broth (here) or canned low-sodium chicken broth

2 cups water

2 tablespoons finely chopped fresh parsley

1 teaspoon kosher salt

½ teaspoon freshly ground black pepper

¼ teaspoon dried thyme

1 bay leaf

Bring a medium saucepan of lightly salted water to a boil over high heat. Add the rice and reduce the heat to medium-low. Cook at a low boil until the rice is tender, about 40 minutes. Drain in a wire sieve, rinse under cold water, and set aside.

Meanwhile, heat the oil in a large pot over medium-high heat. In two batches, add the chicken and cook, stirring occasionally, until lightly browned, about 6 minutes. Transfer to a plate.

Add the leeks, carrots, and celery to the pot. Reduce the heat to medium and cover. Cook, occasionally uncovering and stirring with a wooden spoon, loosening the browned bits in the bottom of the pot with the spoon, until the vegetables soften, about 5 minutes. Return the chicken to the pot. Add the broth and water and bring to a boil over high heat, skimming off any foam that rises to the surface. Stir in the parsley, salt, pepper, thyme, and bay leaf. Return the heat to medium-low and simmer, uncovered, until the chicken is tender and opaque when pierced with the tip of a sharp knife, about 40 minutes.

Stir in the brown rice and cook until heated through, about 5 minutes. Discard the bay leaf. Ladle into bowls and serve hot.

NUTRITIONAL ANALYSIS

(1 serving: 1¼ cups) 208 calories, 20 g protein, 18 g carbohydrates, 6 g fat, 2 g fiber, 71 mg cholesterol, 540 mg sodium, 475 mg potassium. Food groups: 1 whole grain, 3 ounces meat, ½ vegetable.

Copyright ©Marla Heller MS,RD –Originally appeared in The Everyday DASH Diet Cookbook by Marla Heller MS,RD

DASH DIET RECIPES (BREAKFASTS UPDATED)

Apple and Spice Oatmeal

fitnwellmommy.com

If you like oatmeal in the morning, your allowance of 1 ounce (dry, by weight) won’t look like much in your cereal bowl. With the addition of an apple to add bulk and flavor, you will have a substantial breakfast sure to keep you going until lunchtime. And believe the good stuff you’ve heard about oatmeal: This recipe will contribute 2 grams of soluble fiber to your daily intake, which helps to lower cholesterol.

MAKES 1 SERVING

1 sweet apple, such as Gala or Golden Delicious, peeled, cored, and cut into ½-inch dice

⅔ cup water

⅓ cup old-fashioned (rolled) oats

Pinch of ground cinnamon

Pinch of freshly grated nutmeg

A few grains of kosher salt

½ cup fat-free milk, for serving

In a small saucepan, combine the apple, water, oats, cinnamon, nutmeg, and salt. Bring to a boil over medium heat, reduce the heat to low, and cover. Simmer until the oats are tender, about 4 minutes.

To microwave: In a 1-quart microwave-safe bowl, combine the apple, water, oats, cinnamon, nutmeg, and salt. Cover tightly with plastic wrap and microwave on high power until the oats are tender, about 4 minutes. Uncover carefully, stir, and let stand for 1 minute.

Transfer the oatmeal to a bowl, pour in the milk, and serve.

NUTRITIONAL ANALYSIS

(1 serving without milk) 190 calories, 5 g protein, 39 g carbohydrates, 2.5 g fat, 5 g fiber, 0 mg cholesterol, 1 mg sodium, 243 mg potassium. Food groups: 1½ whole grains, 1 fruit.

(1 serving with milk) 230 calories, 9 g protein, 45 g carbohydrates, 2.5 g fat, 5 g fiber, 5 mg cholesterol, 51 mg sodium, 433 mg potassium. Food groups: 1½ whole grains, 1 fruit, ½ dairy.

Make It Your Way Granola

perfectlyedible.com

There are a lot of good things about granola, but commercial versions are often fat-and-calorie bombs. It is fun and simple to make granola at home with reduced amounts of fat and sugar. This recipe includes raisins and dates as natural sources of sweetness, and you can personalize your serving by adding a tablespoon of chopped nuts or sunflower seeds, according to your eating plan for the day.

MAKES 5 CUPS, 10 SERVINGS

¼ cup packed light brown sugar

2 tablespoons water

1 tablespoon vegetable oil

1 teaspoon ground cinnamon

1 teaspoon maple flavoring or vanilla extract

4 cups old-fashioned (rolled) oats

1 cup dark raisins

½ cup chopped dates

½ cup fat-free milk, for serving

Preheat the oven to 300°F.

In a large bowl, whisk together the brown sugar, water, oil, cinnamon, and maple flavoring until the sugar is dissolved. Add the oats and mix until lightly coated. Spread evenly on a large rimmed baking sheet.

Bake, stirring occasionally and bringing the toasted edges in toward the center of the granola, until the oats are evenly crisp, about 40 minutes. Remove from the oven and stir in the raisins and dates. Let cool completely. Store in an airtight container for up to 2 weeks.

For each serving, scoop ½ cup of granola into a bowl and add milk.

NUTRITIONAL ANALYSIS

(1 serving: ½ cup granola without milk) 165 calories, 3 g protein, 35 g carbohydrates, 2.5 g fat, 3 g fiber, 0 mg cholesterol, 4 mg sodium, 250 mg potassium. Food groups: 2 whole grains, 1 fruit.

(1 serving: ½ cup granola with milk) 205 calories, 7 g protein, 41 g carbohydrates, 2.5 g fat, 3 g fiber, 5 mg cholesterol, 54 mg sodium, 440 mg potassium. Food groups: 2 whole grains, 1 fruit, ½ dairy.

michelleshealthybites.com

Open-Faced Breakfast Sandwich

Here’s a tasty fork-and-knife version of a breakfast sandwich that you will find with many more calories at a fast-food place. You will use only half of the English muffin, so save the other half for tomorrow’s breakfast or whirl it in a blender and freeze to use as bread crumbs in another recipe.

MAKES 1 SERVING

½ whole-wheat English muffin

1 slice reduced-fat (2% milk) Swiss cheese, torn into pieces to fit the muffin

Olive oil in a pump sprayer

½ cup seasoned liquid egg substitute

1½ teaspoons finely chopped scallion (green part only)

Toast the English muffin in an oven toaster or broiler. Turn off the toaster (or broiler). Top the muffin with the cheese pieces and let stand until the cheese is melted by the residual heat, about 30 seconds. Transfer to a plate.

Meanwhile, spray a small nonstick skillet with the oil and heat over medium heat. Add the egg substitute and cook until the edges are set, about 15 seconds. Using a heatproof spatula, lift the edges of the egg substitute so the uncooked liquid can flow underneath. Continue cooking, lifting the edges about every 15 seconds, until the egg mixture is set, about 1½ minutes total. Using the spatula, fold the edges of the egg mixture into the center to make a rough-shaped “patty” about 3 inches across.

Transfer the egg patty to the muffin and sprinkle with the scallion. Serve hot.

NUTRITIONAL ANALYSIS

(1 serving) 166 calories, 21 g protein, 17 g carbohydrates, 2 g fat, 2 g fiber, 8 mg cholesterol, 419 mg sodium, 370 mg potassium. Food groups: 1 whole grain, 2 ounces meat, 1 dairy.

NOTE: If you want to reduce sodium, use unseasoned egg whites; this will reduce the sodium by about 70 mg.

Variation

Bacon Breakfast Sandwich: Omit the Swiss cheese. Cook 1 slice reduced-sodium bacon according to the package directions in the skillet or in a microwave oven. Transfer to a chopping board and coarsely chop the bacon. Add to the skillet with the egg substitute.

NUTRITIONAL ANALYSIS

(1 serving) 203 calories, 20 g protein, 16 g carbohydrates, 7 g fat, 2 g fiber, 16 mg cholesterol, 506 mg sodium, 426 mg potassium. Food groups: 1 whole grain, 3 ounces meat, 1 fat.  

Swiss Cheese

I love 2% milk Swiss cheese and find it to be one of the creamier reduced-fat cheeses. For convenience, I buy packages of sliced reduced-fat (2% milk) Swiss cheese to use in sandwiches, salads (cut into strips and sprinkled on greens for added protein), and egg dishes. Even “regular” Swiss cheese has much less sodium than other varieties, but to keep your fat intake low, buy the reduced-fat version.

Tartine with Cream Cheese and Strawberries

eatlivetravelwrite.com

A tartine is an open-faced sandwich, and it is a staple of French café menus. It is becoming common at American cafés, too. Topped with healthful foods, it will keep you filled up and energized. If the berries are naturally sweet, you won’t need any sweetener, but you may add a drizzle of honey if you wish.

MAKES 1 SERVING

1 slice whole-grain bread

2 tablespoons spreadable fat-free cream cheese

2 large strawberries, hulled and sliced

1 teaspoon honey (optional)

Toast the bread in a toaster. Spread with the cream cheese, and top with the strawberries. Drizzle with the honey, if using.  

NUTRITIONAL ANALYSIS

(1 serving) 167 calories, 9 g protein, 27 g carbohydrates, 3 g fiber, 4 mg cholesterol, 370 mg sodium, 265 mg potassium. Food groups: 1 whole grain, 1 fruit, 1 dairy.

Variation

Blueberry and Almond Butter Tartine: Substitute 1 tablespoon almond butter and 2 tablespoons blueberries for the cream cheese and strawberries. Press the blueberries gently into the almond butter to adhere.

NUTRITIONAL ANALYSIS

(1 serving) 147 calories, 9 g protein, 26 mg carbohydrates, 1 g fat, 3 g fiber, 4 mg cholesterol, 339 mg sodium, 142 mg potassium. Food groups: 1 whole grain, ½ fruit, 1 nut.

Bread in the DASH Diet

Did you know that bread is the number one source of sodium in the typical American diet? There is always a relatively high amount of sodium in bread, both commercial and homemade, because salt is needed to control yeast growth. (Without the salt to subdue it, the yeast would work too rapidly.)

Look carefully at bread labels to compare the sodium levels. You may like light or reduced-calorie bread, which is sliced thinner than usual and cuts sodium as well as calories. When you find a bread brand that you like, write down the name so you’ll remember it the next time you shop. Store the bread in the refrigerator or freezer to extend its freshness beyond the use-by date on the wrapper.

Broccoli and Pepper Jack Omelet

yelp.com

Practice makes perfect with omelets. Once you’ve mastered the technique, you will have a hot breakfast in a couple of minutes. Leftover vegetables from last night’s dinner, warmed briefly in the skillet or in a microwave before making the omelet, can be put to use in the morning to start the day. Here is a basic cheese omelet recipe with a few variations.

MAKES 1 SERVING

Olive oil in a pump sprayer

½ cup seasoned liquid egg substitute

1 slice reduced-fat (2% milk) pepper Jack cheese, torn into a few pieces

¼ cup cooked and chopped broccoli (thawed frozen broccoli is fine), warmed in a microwave

Spray a small nonstick skillet with oil and heat over medium heat. Add the egg substitute and cook until the edges are set, about 15 seconds. Using a heatproof spatula, lift the edges of the egg substitute so the uncooked liquid can flow underneath. Continue cooking, lifting the edges about every 15 seconds, until the omelet is set, about 1½ minutes total.

Remove from the heat. Scatter the cheese and broccoli over the top of the omelet. Tilt the pan slightly, and use the spatula to help the omelet fold over on itself into thirds. (The cheese will melt from the heat of the omelet.) Slide out onto a plate and serve.

NUTRITIONAL ANALYSIS

(1 serving) 145 calories, 18 g protein, 5 g carbohydrates, 4 g fat, 1 g fiber, 10 mg cholesterol, 381 mg sodium, 314 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.

NOTE: For severely restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium. 

Variation

Roasted Mushroom and Swiss Cheese Omelet: Substitute ¼ cup coarsely chopped Roasted Mushrooms with Thyme and Garlic (here) and reduced-fat (2% milk) Swiss cheese for the broccoli and pepper Jack.

NUTRITIONAL ANALYSIS

(1 serving) 116 calories, 20 g protein, 6 g carbohydrates, 6 g fat, 0 g fiber, 7 mg cholesterol, 413 mg sodium, 536 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.

NOTE: For restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium.

Variation

Spinach and Goat Cheese Omelet: Substitute 2 tablespoons chopped spinach (thawed frozen spinach is fine) and 2 tablespoons crumbled goat cheese for the broccoli and pepper Jack.

NUTRITIONAL ANALYSIS

(1 serving) 147 calories, 18 g protein, 4 g carbohydrates, 2 g fat, 1 g fiber, 2 mg cholesterol, 318 mg sodium, 262 mg potassium. Food groups: 2 ounces meat, 1 dairy, ½ vegetable.

NOTE: For restricted-sodium diets, use unseasoned egg whites for a savings of about 70 mg sodium.

Copyright ©Marla Heller MS,RD –Originally appeared in The Everyday DASH Diet Cookbook by Marla Heller MS,RD

WHAT IF I HAVE A SLOW METABOLIC RATE?

nsf.gov

Your body weight may be affected slightly by genetics, but that effect is not strong. Furthermore, I am convinced that inheriting a slow metabolic rate with a tendency to gain weight is not a flaw or defect but rather a genetic gift that can be taken advantage of. How is this possible? A slower metabolism is associated with a longer life span in all species of animals. It can be speculated  that if one lived sixty thousand or just a few hundred years ago, a slower metabolic rate might have increased our survival opportunity, since getting sufficient calories was difficult. For example, the majority of Pilgrims who arrived on our shores on the Mayflower died that first winter. They could not make or find enough food to eat, so only those with the genetic gift of a slow metabolic rate survived. As you can see, it is not always bad to have a slow metabolic rate. It can be good. Sure, it is bad in today’s environment of relentless eating and when consuming a high-calorie, low-nutrient diet. Sure, it will increase your risk of diabetes and heart disease and cancer, given today’s food-consumption patterns. However, if correct food choices are made to maintain a normal weight, the individual with a slower metabolism may age more slowly. Our body is like a machine. If we constantly run the machinery at high speed, it will wear out faster. Since animals with slower metabolic rates live longer, eating more calories, which drives up our metabolic rate, will cause us only to age faster. Contrary to what you may have heard and read in the past, our goal should be the opposite: to eat less, only as much as we need to maintain a slim and muscular weight, and no more, so as to keep our metabolic rate relatively slow. So stop worrying about your slower metabolic rate. A slower metabolic rate from dieting is not the primary cause of your weight problem. Keep these three important points in mind:

1.Resting metabolic rates do decline slightly during periods of lower caloric intake, but not enough to significantly inhibit weight loss. 

2.Resting metabolic rates return to normal soon after caloric intake is no longer restricted. The lowered metabolic rate does not stay low permanently and make future dieting more difficult.

3.A sudden lowering of the metabolic rate from dieting does not explain the weight gain/loss cycles experienced by many overweight people. These fluctuations in weight are primarily from going on and getting off diets. It is especially difficult to stay with a reduced-calorie diet when it never truly satisfies the individual’s biochemical need for nutrients, fiber, and phytochemicals.

Those with a genetic tendency to be overweight may actually have the genetic potential to outlive the rest of us. The key to their successful longevity lies in their choosing a nutrient-rich, fiber-rich, lower-calorie diet, as well as getting adequate physical activity. By adjusting the nutrient-per-calorie density of your diet to your metabolic rate, you can use your slow metabolism to your advantage. When you can maintain a normal weight in spite of a slow metabolism, you will be able to achieve significant longevity.

Copyright ©Joel Fuhrman MD –Originally appeared in Eat to Live by Joel Fuhrman MD

TO AVOID OVEREATING ON HIGH-CALORIE FOODS, FILL UP ON NUTRIENT RICH ONES!

mostpopulardiets.net

An important corollary to the principle of limiting high-calorie food is that the only way for a human being to safely achieve the benefits of caloric restriction while ensuring that the diet is nutritionally adequate is to avoid as much as possible those foods that are nutrient-poor. Indeed, this is the crucial consideration in deciding what to eat. We need to eat foods with adequate nutrients so we won’t need to consume excess “empty” calories to reach our nutritional requirements. Eating foods that are rich in nutrients and fiber, and low in calories, “fills us up,” so to speak, thus preventing us from overeating. To grasp why this works, let us look at how the brain controls our dietary drive. A complicated system of chemoreceptors in the nerves lining the digestive tract carefully monitor the calorie and nutrient density of every mouthful and send such information to the hypothalamus in the brain, which controls dietary drive. There are also stretch receptors in the stomach to signal satiety by detecting the volume of food eaten, not the weight of the food. If you are not filled up with nutrients and fiber, the brain will send out signals telling you to eat more food, or overeat.

In fact, if you consume sufficient nutrients and fiber, you will become biochemically filled (nutrients) and mechanically filled (fiber), and your desire to consume calories will be blunted or turned down. One key factor that determines whether you will be overweight is your failure to consume sufficient fiber and nutrients. This has been illustrated in scientific studies. How does this work in practice? Let’s say we conduct a scientific experiment and observe a group of people by measuring the average number of calories they consumed at each dinner. Next, we give them a whole orange and a whole apple prior to dinner. The result would be that the participants would reduce their caloric intake, on the average, by the amount of calories in the fruit. Now, instead of giving them two fruits, give them the same amount of calories from fruit juice What will happen? They will eat the same amount of food as they did when they had nothing at the beginning of their meal. In other words, the juice did not reduce the calories consumed in the meal—instead, the juice became additional calories. This has been shown to occur with beer, soft drinks, and other sources of liquid calories. Liquid calories, without the fiber present in the whole food, have little effect in blunting our caloric drive. Studies show  that fruit juice and other sweet beverages lead to obesity in children as well. If you are serious about losing weight, don’t drink your fruit—eat it. Too much fiber and too many nutrients are removed during juicing, and many of the remaining nutrients are lost through processing, heat, and storage time. If you are not overweight, drinking freshly prepared juice is acceptable as long as it does not serve as a substitute for eating those fresh fruits and vegetables. There is no substitute for natural whole foods!

There is a tendency for many of us to want to believe in magic. People want to believe that in spite of our indiscretions and excesses, we can still maintain optimal health by taking a pill, powder, or other potion. However, this is a false hope, a hope that has been silenced by too much scientific evidence. There is no magic. There is no miracle weight-loss pill. There is only the natural world of law and order, of cause and effect. If you want optimal health and longevity, you must engage the cause. And if you want to lose fat weight safely, you must eat a diet of predominantly unrefined foods that are nutrient-and fiber-rich.

Copyright ©Joel Fuhrman MD –Originally appeared in Eat to Live by Joel Fuhrman MD

THE ONLY WAY TO SIGNIFICANTLY INCREASE LIFE SPAN

nutralegacy.com

The evidence for increasing one’s life span through dietary restriction is enormous and irrefutable. Reduced caloric intake is the only experimental technique to consistently extend maximum life span. This has been shown in all species tested, from insects and fish to rats and cats. There are so many hundreds of studies that only a small number are  referenced below.  

Scientists have long known that mice that eat fewer calories live longer. Research has demonstrated the same effect in primates (i.e., you). A study published in the Proceedings of the National Academy of Sciences found that restricting calories by 30 percent significantly increased life span in monkeys. The experimental diet, while still providing adequate nourishment, slowed monkeys’ metabolism and reduced their body temperatures, changes similar to those in the long-lived thin mice. Decreased levels of triglycerides and increased HDL (the good) cholesterol were also observed. Studies over the years, on many different species of animals, have confirmed that those animals that were fed less lived longest. In fact, allowing an animal to eat as much food as it desires can reduce its life span by as much as one-half. High-nutrient, low-calorie eating results in dramatic increases in life span as well as prevention of chronic illnesses. From rodents to primates we see:  

1.Resistance to experimentally induced cancers

2.Protection from spontaneous and genetically predisposed cancers

3.A delay in the onset of late-life diseases

4.Nonappearance of atherosclerosis and diabetes

5.Lower cholesterol and triglycerides and increased HDL

6.Improved insulin sensitivity

7.Enhancement of the energy-conservation mechanism, including reduced body temperature

8. Reduction in oxidative stress

9.Reduction in parameters of cellular aging, including cellular congestion

10.Enhancement of cellular repair mechanisms, including DNA repair enzymes

11.Reduction in inflammatory response and immune cell proliferation

12. Improved defenses against environmental stresses

13.Suppression of the genetic alterations associated with aging

14.Protection of genes associated with removal of oxygen radicals

15. Inhibited production of metabolites that are potent cross-linking agents

16.Slowed metabolic rate

The link between thinness and longevity, and obesity and a shorter life span, is concrete. Another important consideration in other animal studies is that fat and protein restriction have an additional effect on lengthening life span. Apparently, higher fat and higher protein intake promotes hormone production, speeds up reproductive readiness and other indicators of aging, and promotes the growth of certain tumors. For example, excess protein intake has been shown to raise insulin-like growth factor (IGF-1) levels, which are linked to higher rates of prostate and breast cancer.

In the wide field of longevity research there is only one finding that has held up over the years: eating less prolongs life, as long as nutrient intake is adequate. All other longevity ideas are merely conjectural and unproven. Such theories include taking hormones such as estrogen, DHEA, growth hormones, and melatonin, as well as nutritional supplements.

So far, there is no solid evidence that supplying the body with any nutritional element over and above the level present in adequate amounts in a nutrient-dense diet will prolong life. This is in contrast to the overwhelming evidence regarding protein and caloric restriction.

This important and irrefutable finding is a crucial feature of the H = N/C equation. We all must recognize that if we are to reach the limit of the human life span, we must not overeat on high-calorie food. Eating empty-calorie food makes it impossible to achieve optimal health and maximize our genetic potential.

Copyright ©Joel Fuhrman MD –Originally appeared in Eat to Live by Joel Fuhrman MD

THE LONGER YOUR WAISTLINE, THE SHORTER YOUR LIFELINE

telegraph.co.uk

As a good rule of thumb: for optimal health and longevity, a man should not have more than one-half inch of skin that he can  pinch near his umbilicus (belly button) and a woman should not have more than one inch. Almost any fat on the body over this minimum is a health risk. If you have gained even as little as ten pounds since the age of eighteen or twenty, then you could be at significant increased risk for health problems such as heart disease, high blood pressure, and diabetes. The truth is that most people who think they are at the right weight still have too much fat on their body.       

A commonly used formula for determining ideal body weight follows:

  Women: Approximately ninety-five pounds for the first five feet of height and then four pounds for every inch thereafter.

          5'4"                                           96 + 16=111

          5’6”                                          96 + 24=119

 Men: Approximately 105 pounds for the first five feet of height and then five pounds for every inch thereafter. Therefore, a 5'10" male should weigh approximately 155 pounds.

All formulas that approximate ideal weights are only rough guides, since we all have different body types and bone structure.    

Body mass index (BMI) is used as a convenient indicator of overweight risk and is often used in medical investigations. BMI is calculated by dividing weight in kilograms by height in meters (squared). Another way to calculate BMI is to use this formula: A BMI over 24 is considered overweight and greater than 30, obese. However, it is just as easy for most of us merely to use waist circumference. I prefer waist circumference and abdominal fat measurements because BMI can be inaccurately high if the person is athletic and very muscular. Ideally, your BMI should be below, unless you lift weights and have considerable muscle mass. As an example, I am of average height and build (5'10" and 150 pounds) and my BMI is 21.5. My waist circumference is 30.5 inches. Waist circumference should be measured at the navel. The traditional view is that men who have a waist circumference over forty inches and women with one over thirty-five inches are significantly overweight with a high risk of health problems and heart attacks. Evidence suggests that abdominal fat measurement is a better predictor of risk than overall weight or size. Fat deposits around your waist are a greater health risk than extra fat in other places, such as the hips and thighs.

Copyright ©Joel Fuhrman MD –Originally appeared in Eat to Live by Joel Fuhrman MD

LEAN PEOPLE LIVE LONGER!

armandofitnessexpert.com

In the Nurses’ Health Study, researchers examined the association between body mass index and overall mortality and mortality from specific causes in more than 100,000 women. After limiting the analysis to nonsmokers, it was very clear that the longest-lived women were the leanest. The researchers concluded that the increasingly permissive U.S. weight guidelines are unjustified and potentially harmful. Dr. I-Min Lee, of the Harvard School of Public Health, said her twenty-seven-year study of 19,297 men found there was no such thing as being too thin. (Obviously, it is possible to be too thin; however, it is uncommon and usually called anorexia, but that is not the subject of this book.) Among men who never smoked, the lowest mortality occurred in the lightest fifth. Those who were in the thinnest 20 percent in the early 1960s were two and a half times less likely to have died of cardiovascular disease by 1988 than those in the heaviest fifth. Overall, the thinnest were two-thirds more likely to be alive in 1988 than the heaviest. Lee stated, “We observed a direct relationship between body weight and mortality. By that I mean that the thinnest fifth of men experienced the lowest mortality, and mortality increased progressively with heavier and heavier weight.” The point is not to judge your ideal weight by traditional weight-loss tables, which are based on Americans’ overweight averages. After carefully examining the twenty-five major studies available on the subject, I have found that the evidence indicates that optimal weight, as determined by who lives the longest, occurs at weights at least 10 percent below the average body-weight tables. Most weight-guideline charts still place the public at risk by reinforcing an unhealthy overweight standard. By my calculations, it is not merely 70 percent of Americans who are overweight, it is more like 85 percent. 

Copyright ©Joel Fuhrman MD –Originally appeared in Eat to Live by Joel Fuhrman MD

DRUGS ARE NOT THE SOLUTION

mydietmenuplan.com

New drugs are continually introduced that attempt to lessen the effects of our nation’s self-destructive eating behavior. Most often, our society treats disease after the degenerative illness has appeared, an illness that is the result of thirty to sixty years of nutritional self-abuse. Drug companies and researchers attempt to develop and market medications to stem the obesity epidemic. This approach will always be doomed to fail. The body will always pay a price for consuming medicines, which usually have toxic effects. The “side” effects are not the only toxic effect of medications. Doctors learn in their introductory pharmacology course in medical school that all medications are toxic to varying degrees, whether side effects are experienced or not. Pharmacology professors stress never to forget that. You cannot escape the immutable biological laws of cause and effect through ingesting medicinal substances. If we don’t make significant changes in the foods we choose to consume, taking drugs prescribed by physicians will not improve our health or extend our lives. If we wish true health protection, we need to remove the cause. We must stop abusing ourselves with disease-causing foods.

Copyright ©Joel Fuhrman MD –Originally appeared in Eat to Live by Joel Fuhrman MD

KILLING THE NEXT GENERATION!

i.telegraph.co.uk

This book may not appeal to individuals who are in denial about the dangers of their eating habits and those of their children. Many will do anything to continue their love affair with disease-causing foods and will sacrifice their health in the process. Many people prefer not to know about the dangers of their unhealthy diet because they think it will interfere with their eating pleasure. They are wrong. Healthy eating can result in even more pleasure. If you have to give up something you get pleasure from, your subconscious may prefer to ignore solid evidence or defend illogically held views. Many ferociously defend their unhealthy eating practices. Others just claim, “I already eat a healthy diet,” even though they do not. There is a general resistance to change. It would be much easier if healthful eating practices and the scientific importance of nutritional excellence were instilled in us as children. Unfortunately, children are eating more poorly today than ever before.         

Most Americans are not aware that the diet they feed their children guarantees a high cancer probability down the road. They don’t even contemplate that eating fast-food meals may be just as risky (or more so) as letting their children smoke cigarettes.   

The 1992 Bogalusa Heart Study confirmed the existence of fatty plaques and streaks (the beginning of atherosclerosis) in most children and teenagers!

You wouldn’t let your children sit around the table smoking cigars and drinking whiskey, because it is not socially acceptable, but it is fine to let them consume cola, fries cooked in trans fat, and a cheeseburger regularly. Many children eat doughnuts, cookies, cupcakes, and candy on a daily basis. It is difficult for parents to understand the insidious, slow destruction of their children’s genetic potential and the foundation for serious illness that is being built by the consumption of these foods. It would be unrealistic to feel optimistic about the health and well-being of the next generation when there is an unprecedented increase in the average weight of children in this country and record levels of childhood obesity. Most ominous were the results reported by the 1992 Bogalusa Heart Study, which studied autopsies performed on children killed in accidental deaths. The study confirmed the existence of fatty plaques and streaks (the beginning of atherosclerosis) in most children and teenagers! These researchers concluded: “These results emphasize the need for preventive cardiology in early life.” I guess “preventive cardiology” is a convoluted term that means eating healthfully.       

Another autopsy study appearing in the New England Journal of Medicine found that more than 85 percent of adults between the ages of twenty-one and thirty-nine already have atherosclerotic changes in their coronary arteries. Fatty streaks and fibrous plaques covered large areas of the coronary arteries. Everyone knows that junk foods are not healthy, but few understand their consequences—serious life-threatening illness. Clearly, the diets we consume as children have a powerful influence on our future health and eventual premature demise. There is considerable data to suggest that childhood diet has a greater impact on the later incidence of certain cancers than does a poor diet later in life. It is estimated that as many as 25 percent of schoolchildren today are obese. Early obesity sets the stage for adult obesity. An overweight child develops heart disease earlier in life. Mortality data suggests that being overweight during early adult life is more dangerous than a similar degree of heaviness later in adult life.

"Tsk, tsk, tsk.... this is really horrible. Better switch back to vegetables!"

Copyright ©Joel Fuhrman MD –Originally appeared in Eat to Live by Joel Fuhrman MD

DANGEROUS DIETING

mariarickerthong.com

In addition to undergoing extremely risky surgeries, Americans have been bombarded with a battery of gimmicky diets that promise to combat obesity. Almost all diets are ineffective. They don’t work, because no matter how much weight you lose when you are on a diet, you put it right back on when you go off. Measuring portions and trying to eat fewer calories, typically called “dieting,” almost never result in permanent weight loss and actually worsen the problem over time. Such “dieting” temporarily slows down your metabolic rate, so often more weight comes back than you lost. You wind up heavier than you were before you started dieting. This leads many to claim, “I’ve tried everything, and nothing works. It must be genetic. Who wouldn’t give  up?”

You may already know that the conventional “solution” to being overweight—low-calorie dieting—doesn’t work. But you may not know why. It is for this simple yet much overlooked reason: for the vast majority of people, being overweight is not caused by how much they eat but by what they eat. The idea that people get heavy because they consume a high volume of food is a myth. Eating large amounts of the right food is your key to success and is what makes this plan workable for the rest of your life. What makes many people over weight is not that they eat so much more but that they get a higher percentage of their calories from fat and refined carbohydrates, or mostly low-nutrient foods. This low-nutrient diet establishes a favorable cellular environment for disease to flourish.      

Regardless of your metabolism or genetics, you can achieve a normal weight once you start a high-nutrient diet style. Since the majority of all Americans are overweight, the problem is not primarily genetic. Though genes are an important ingredient, physical activity and food choices play a far more significant role. In studies on identical twins with the tendency to be overweight, scientists found that physical activity is the strongest environmental determinant of total body and central abdominal fat mass. Even those with a strong family history of obesity effectively lose weight with increased physical activity and appropriate dietary modification.

 Most of the time, the reason people are overweight is too little physical activity, in conjunction with a high-calorie, low-nutrient diet. Eating a diet with plenty of low-fiber, calorie-dense foods, such as oil and refined carbohydrates, is the main culprit. As long as you are eating fatty foods and refined carbohydrates, it is impossible to lose weight healthfully. In fact, this vicious combination of a sedentary lifestyle and eating typical “American” food (high-fat, low-fiber) is the primary reason we have such an incredibly overweight population.

Copyright ©Joel Fuhrman MD –Originally appeared in Eat to Live by Joel Fuhrman MD

THE EFFECTS OF THE AMERICAN DIET

newhealthalert.net

Americans have been among the first people worldwide to have the luxury of bombarding themselves with nutrient-deficient, high-calorie  food, often called empty-calorie or junk food. By “empty-calorie,” I mean food that is deficient in nutrients and fiber. More Americans than ever before are eating these high-calorie foods while remaining inactive—a dangerous combination.         

 The number one health problem in the United States is obesity, and if the current trend continues, by the year 2048 all adults  in the United States will be overweight or obese. The National Institutes of Health estimate that obesity is associated with a twofold increase in mortality, costing society more than $100 billion per year. This is especially discouraging for dieters because after spending so much money attempting to lose weight, 95 percent of   them gain all the weight back and then add on even more pounds within three years. This incredibly high failure rate holds true for the vast majority of weight-loss schemes, programs, and diets.

Obesity and its sequelae pose a serious challenge to physicians. Both primary-care physicians and obesity-treatment specialists fail to make an impact on the long-term health of most of their patients. Studies show that initial weight loss is followed by weight regain.     

  Those who genetically store fat more efficiently may have had a survival advantage thousands of years ago when food was scarce, or in a famine, but in today’s modern food pantry they are the ones with the survival disadvantage. People whose parents are  obese have a tenfold increased risk of being obese. On the other hand, obese families tend to have obese pets, which is obviously not genetic. So it is the combination of food choices, inactivity, and genetics that determines obesity. More important, one can’t change one’s genes, so blaming them doesn’t solve the problem. Rather than taking an honest look  at what causes obesity, Americans are still looking for a miraculous cure—a magic diet or some other effortless gimmick.      

  Obesity is not just a cosmetic issue—extra weight leads to an earlier death, as many studies confirm. Overweight individuals are more likely to die from all causes, including heart disease and cancer. Two-thirds of those withweight problems also have hypertension, diabetes, heart disease, or another obesity-related condition. It is a major cause of early mortality in the United States. Since dieting almost never works and the health risks of obesity are so life-threatening, more and more people are desperately turning to drugs and surgical procedures to lose weight.         

Health Complications of Obesity

               • Increased overall premature mortality           

               • Adult-onset diabetes       

               • Hypertension  

               • Degenerative arthritis           

               • Coronary artery disease

                • Cancer

               • Lipid disorders       

               • Obstructive sleep apnea            

               • Gallstones            

               • Fatty infiltration of liver             

               • Restrictive lung disease             

               • Gastrointestinal diseases     

      The results so many of my patients have achieved utilizing the Eat to Live guidelines over the past twenty years rival what achieved with surgical weight-reduction techniques, without the associated morbidity and mortality.

Copyright ©Joel Fuhrman MD –Originally appeared in Eat to Live by Joel Fuhrman MD