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Your Personal Nutrition Prescription™

Letter From Dr. Joel Fuhrman, M.D. Eat Right America - Nutrition Prescription Report

Dear bbbb,

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Letter From Dr. Joel Fuhrman, M.D. Dear bbbb, You have taken an important step to reach your goal ! Eat Right America’s Nutrition Prescription™ will give you the information and practical tools you need to make real and lasting change in your weight and health. Have you ever been on a diet, losing and gaining the same 10, 20 or 30 pounds? Research says that 95% of all weight lost on a “fad diet” is regained. The biggest problem with most diets is that you are asked to deprive yourself – portion control, low carbs, fewer calories, etc. Deprivation never works and your food cravings return with a vengeance! This unfortunately is the basis of the ‘yoyo’ dieting industry. We want you to know that it’s not that you have failed a diet; it’s that the system (diets, magic pills, surgeries, etc.) has failed you. Our core principle, based on my 20 years of experience with 10,000 patients plus over 20,000 nutrition studies, is that a properly nourished body will seek its ideal weight. So instead of ‘dieting’,we want to show you the foods that provide the nutrition your body needs. The body has an incredible ability to heal itself and get back in balance when you feed it what it needs. It’s that simple! Your body is like a supercomputer that never makes a mistake; feed it right and it will keep you fit, lean and healthy. The Nutrition Prescription™ is designed to show you how to eat right for your body’s individual needs. In this journey, our biggest wish for you is to once again learn to listen to your body and trust the wisdom it provides. In doing so, you WILL achieve your ideal weight and health. We thank you for making an investment in your own health. Your desire to succeed and the personalized support we provide are the foundation for you to achieve a healthy weight and a long, happy life. To Your Success,

Joel Fuhrman M.D Chief Medical Officer, Eat Right America

About Nutrition Prescription™ Eat Right America’s Nutrition Prescription™ is a personalized nutrition assessment and eating plan designed to help you reach your ideal weight and health. Over the last 20 years, Dr. Joel Fuhrman, M.D. successfully treated nearly 10,000 patients using nutritional methods. His approach is science and factbased – he has reviewed over 20,000 medical research studies on the effects of nutrition on weight, health and longevity. As one of the nation’s leading experts in the field of nutrition, Dr. Fuhrman developed a unique system for diagnosing his patients’ true health and customizing nutritional programs to help them lose weight and prevent and/or reverse chronic diseases like heart disease and diabetes. The Nutritional Prescription™ automates Dr. Fuhrman’s unique process of diagnosing his patients and treating them using nutritional methods. Your personalized Nutrition Prescription™ has three specific areas which give you the necessary information and direction to eat you way to great health: Eat Right Americal- Nutrition Prescription Report Page 2 / 63 Personal Nutrition Assessment outlining precisely whether you are consuming enough of the nutrientrich foods your body needs.

Chief Medical Officer, Eat Right America

About Nutrition Prescription™ Eat Right America’s Nutrition Prescription™ is a personalized nutrition assessment and eating plan designed to help you reach your ideal weight and health. Over the last 20 years, Dr. Joel Fuhrman, M.D. successfully treated nearly 10,000 patients using nutritional methods. His approach is science and factbased – he has reviewed over 20,000 medical research studies on the effects of nutrition on weight, health and longevity. As one of the nation’s leading experts in the field of nutrition, Dr. Fuhrman developed a unique system for diagnosing his patients’ true health and customizing nutritional programs to help them lose weight and prevent and/or reverse chronic diseases like heart disease and diabetes. The Nutritional Prescription™ automates Dr. Fuhrman’s unique process of diagnosing his patients and treating them using nutritional methods. Your personalized Nutrition Prescription™ has three specific areas which give you the necessary information and direction to eat you way to great health: l Personal Nutrition Assessment outlining precisely whether you are consuming enough of the nutrientrich foods your body needs. l Health Risk Evaluation outlining your risks for developing chronic diseases such as diabetes, cancer and heart disease based on your eating habits, family history and lifestyle l Personalized Eating Plan outlining specific types and quantities of foods you should consume in order to lose weight or prevent/reverse disease.

Sections of Your Personal Plan

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Sections of Your Personal Plan

I. The Nutritarian Lifestyle a. Becoming a Nutritarian b. Nutritarian Diet and Weight Loss c. Ten Principles to Becoming a Nutritarian II. A Quick Personal Assessment III. You Are What You Ate So Who Are You? IV. Areas of Concern V. Overall Diet and Lifestyle Reccomendations VI. Your Recommended MANDI and Eating Plan VII. Recommended Shopping list VIII. Getting Started – 40 Day Plan IX. Purchasing Guidelines X. Helpful Tips XI. ANDI and MANDI: Commonly Eaten Foods XII. Disease WriteUps a. Current Health Conditions b. Adult Disease WriteUps – Detailed Reports c. Children Disease WriteUps – Detailed Reports XIII. About Eat Right America XIV. References

I. The Nutritarian Lifestyle a. Becoming A Nutritarian What is happening to our health? Eat Right America - Nutrition Prescription Report

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Losing weight is not just about looking good. It can be a matter of life and death. Over 65% of our country is either overweight or obese. Last year alone, 400,000 Americans died from obesity and diseases such as

I. The Nutritarian Lifestyle a. Becoming A Nutritarian What is happening to our health? Losing weight is not just about looking good. It can be a matter of life and death. Over 65% of our country is either overweight or obese. Last year alone, 400,000 Americans died from obesity and diseases such as heart disease, stroke and diabetes that develop as a result of being overweight. Being overweight is the number one reason why people age faster than they should and die sooner than they should. We are trained to believe that heart disease, cancer and diabetes are a normal part of the aging process. It’s not! It is perfectly normal to live a healthy life, without disease, until the day you die. Surgeries and pills, to date, has been America’s answer to our increasing weight and health problems. The most heartbreaking prediction, made by the Centers for Disease Control, is that this generation of children will be the first not to live as long as their parents. Why do we have so many health problems? The answer lies in the foods we eat. What is wrong with what we are eating? 100 years ago, less than 3% of people died of chronic illnesses like heart disease, strokes, cancer and diabetes. Today, 60% of Americans die of heart disease and strokes and 38% die of cancer. But there is hope. Once we know what’s making us sick, we can begin to take the simple steps needed to get better. Today, over 60% of the Standard American Diet (or SAD) is made up of highcalorie processed foods such as cereals, snack bars, oil, white flour products and soft drinks. 25% of our calories come from rich animal foods such as meat, milk and cheese. Only 10% of our diet comes from healthy fruits, vegetables, beans, nuts and seeds; half of those calories come from potatoes, mostly in the form of fries and chips. You are what you eat – and when we eat unhealthy foods, our quality of life suffers. This dangerously low intake of healthy foods (fruits, vegetables, beans, nuts and seeds) is making us gain weight and our bodies less resistant to diseases such as heart disease, cancer, diabetes and stroke. Not eating healthy also makes us more prone to frequent colds and infections because our body is simply not given the tools to fight off illness and disease. Even though Americans on average consume twice the number of calories our bodies need, 95% of us do not get our basic daily requirement of nutrients. This is why America has been called ‘an overfed, undernourished nation”. We eat too many (empty) calories but we are not nourishing our bodies. The body needs important nutrients to function properly and to maintain a healthy weight. The Standard American Diet does not provide the body with what it needs to be lean, fit and healthy. We eat lots and lots of food, but our body is still hungry! Unhealthy foods (or junk food) make us crave more unhealthy food. That is why most of us who go on diets fail. Diets do not teach people how to eat right, but how to ‘cheat’ the body with certain foods, fewer calories, smaller portions, pills, etc. Breaking the body’s craving to unhealthy foods is the ONLY way to lose weight permanently and be truly healthy. So how can you start the process of losing weight and getting healthy? Becoming Lean, Fit and Vibrantly Healthy The good news is that the body is incredibly forgiving. Feed it right and you will see amazing results. But what is eating right all about? The best thing for your body is to be a Nutritarian! We coined this term to describe someone who eats only the most nutritious items in each food group. Nutritarians: Eat Right America - Nutrition Prescription Report Page 5 / 63 l l

Eat lots of healthy foods such as green vegetables, fruits, beans, nuts and seeds. Eat fewer animal products and choose the healthiest options in this food group.

So how can you start the process of losing weight and getting healthy? Becoming Lean, Fit and Vibrantly Healthy The good news is that the body is incredibly forgiving. Feed it right and you will see amazing results. But what is eating right all about? The best thing for your body is to be a Nutritarian! We coined this term to describe someone who eats only the most nutritious items in each food group. Nutritarians: l l l

Eat lots of healthy foods such as green vegetables, fruits, beans, nuts and seeds. Eat fewer animal products and choose the healthiest options in this food group. Eat almost no sugar, sweeteners, white flour, refined oils and processed foods.

Foods that are naturally rich in nutrients are vegetables, fruits, beans, nuts and seeds. Packaged food has many artificial ingredients and can be unnatural, highly processed and very unhealthy. We realize unhealthy foods can be very appealing and hard to resist. Please be patient with yourself as you start to eat right. As you switch your eating to healthy foods, you will lose your cravings for unhealthy foods and learn to eat when you are truly hungry. The best thing is your body will learn to love fresh fruits and vegetables because they taste so great and satisfying. So we have mentioned that healthy foods generally come from plants – vegetables, fruit, beans, nuts and seeds. Eat Right America’s Nutrition Prescription™ created a way to rank how healthy a food is by how nutritious it is, given its calories. When you focus on eating foods that are most nutritious given their calories, you give your body all the ingredients it needs to keep you young, vibrantly health and at an ideal weight. The very best foods are dark leafy green vegetables which ironically are the number one food missing from the American diet. ‘Lowfat’ or ‘lowcarb’ diets may help you lose weight, but the weight always returns. The only proven and safe way to lose weight permanently is to focus on getting the most nutrients from the foods you eat. Once you do that, you will never overeat since you will be properly nourishing your body. Here is a brief overview of why vegetables, fruit, beans, nuts and seeds are so good for you. The key is to get a wide variety of these foods into your eating habits. We will get specific later on in this report on how much of each food you really need, based on your responses on the Nutrition Prescription™.

Foods Green Vegetables

Benefits l l l l

Prevents cancer, heart disease, diabetes Boosts the immune system Increases energy Helps body get rid of toxins

Eat Right America - Nutrition Prescription Report

Fruit

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Satisfies our natural sweet tooth Protects against cancer and heart disease

Foods Green Vegetables

Benefits l l l l

Fruit

Satisfies our natural sweet tooth Protects against cancer and heart disease Promotes brain health

Slows down the aging process

Great source of protein Reduces sugar cravings Rich in fiber; feel full longer Very economical

l l

Beans

l l l

Nuts and Seeds

Prevents cancer, heart disease, diabetes Boosts the immune system Increases energy Helps body get rid of toxins

l l l l

Lowers cholesterol Reduces risk of heart attack Slows down the aging process Protects against heart disease, cancer and diabetes

Becoming a Nutritarian is all about empowering you with the knowledge and support you need to once again get back in touch with the natural wisdom of your body.

b. Nutritarian Plan and Weight Loss Bad Foods, Weight Gain and Disease Processed and refined foods are stripped off nature’s goodness and are not real food. The fiber and minerals are removed so these foods are absorbed very quickly, causing major sugar spikes in the blood stream. But sugar cannot remain in the blood for too long because it is toxic. To remove the sugar, the pancreas is forced to pump out insulin faster to help the sugar get into the cells. Insulin is an important hormone that converts sugar (glucose) into energy needed for every day life. Without insulin, sugar builds up in the blood, which can have devastating consequences such as kidney damage. But insulin also promotes storage of fat on the body and encourages your fat cells to swell. This starts the vicious cycle – when your fat cells start to swell, the body becomes resistant to insulin and the pancreas has to pump out more insulin to remove sugar from the blood. This excess insulin in turn causes the body to store fat and causes even more insulin production and weight gain. Excess weight, especially around the midsection, interferes with insulin’s effectiveness causing the pancreas to pump out more insulin. Over time, two things can happen: l l

Pancreas becomes “tired” and quality and/or quantity of insulin suffers. The insulin receptors that exist in each cell are less receptive to the insulin produced.

This will over time lead to Type 2 Diabetes which in turn has many consequences. A diabetic is three times more likely to die of heart disease than a nondiabetic. Diabetes is also linked to many other health problems such as kidney damage, vision loss and depression. Excess weight is not just a cosmetic issue. Being overweight has farreaching health consequences such as diabetes, heart disease, hypertension and stroke. The $50 billion diet industry was created to address the desire of most Americans to lose weight. But do diets really work? Why Diets Fail Understanding True Hunger Many diets fail because they focus on calories. ‘Calories’ is only one of the four dimensions of Hunger. We focus on all four dimensions of hunger so you will eat only what your body needs and lose your cravings for sugar and fatty foods and in turn you will achieve effective and permanent weight loss. The four dimensions of hunger are: VOLUME – Food that are rich in nutrients per calorie also tend to be rich in fiber. When you eat these foods, they physically fill up your stomach, leaving you less room for foods that don’t nourish you. l NUTRIENTS – You must consume enough nutrients in your food for your body to meet its biological need to thrive. Even if you have adequate volume, if it is from lownutrient food, your body will be “malnourished” and you will feel you require more food to properly nourish your body. l CALORIES – You will be driven to overeat on calories unless the other dimensions of hunger are addressed. The only way to not overconsume calories is to ensure you have enough volume and nutrients so your body can feel satisfied. l ADDICTIONS – You must break yourself of your addictions to foods that don’t serve your body. The good news is that addictions can be broken once you start to properly feed your body with high nutrient foods. What foods satisfy all four dimensions of hunger and therefore promote effective and permanent weight loss? l

Eating and Weight Loss Eat Right America - Nutrition Prescription Report

The most important principle for you to remember:

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Eating and Weight Loss The most important principle for you to remember:

The eating style that will make you the most healthy and youthful is the same one that will help you lose weight! The four high nutrient key food groups that will help you reach your weight loss goals are: l l l l

Vegetables – Mostly Dark Leafy Green – Frozen or Fresh Fruit – Fresh – Not Fruit Juice Beans – Dried or Canned – Unsalted Nuts and Seeds – Raw – Not Oils

Food Group

Role in Weight Loss

Raw Vegetables (e.g. greens, carrots, red peppers, cucumbers, sprouts, etc.)

Fills you up with nutrients and fiber so you are not hungry and don’t overeat

Dark Leafy Greens

Rich in fiber and nutrients so you are satisfied

Fruit

Satisfies the sweet tooth so you don’t binge on white sugar which is just empty calories

Beans

High in protein, beans stabilize blood sugar, blunt your desire for sweets and prevent midafternoon food cravings

Nuts and Seeds

Rich in critical nutrients and fibers and have onequarter the calories of an equal amount of oil.

Eat Right America - Nutrition Prescription Report

calories of an equal amount of oil.

c. Ten Principles to Becoming a Nutritarian If it wasn’t food 100 years ago, lay off it today! 100 years ago, less than 3% of people died of chronic illnesses. Today it’s over 90%. Over 50% of an average American’s diet is processed foods — manufactured products void of nutrition and vitamins. Processed foods are also laden with salt and both saturated and trans fat which promote many dietrelated chronic illnesses. H=N/C — America’s New Health Equation — Health is directly related to the amount of Nutrients you get for each Calorie. The more “nutrientdense” a food, the more powerful it is. The most nutrientdense foods are fruits and vegetables, especially dark leafy greens which are the foods most missing in modern diets. Spinach provides twice the nutrient density of Broccoli and 10 times the nutrient density of potatoes. Strawberries are eight times more nutritious than bananas per calorie. Nutrientdense foods contain vital nutrients, vitamin and minerals essential for preventing disease, boosting immunity, detoxifying the body and delivering permanent weight loss. Nutrition IS the Prescription! Heart Disease, Type II Diabetes, Hypertension and many other conditions are directly related to diet such as having too much fat, sodium or sugar. The body has an incredible ability to heal itself when properly nourished and when we reduce the toxic foods we eat. Patients on insulin for years have been known to become medicationfree in just a matter of weeks. If you want to lose weight — DON’T DIET! 95% of all weight lost on a “fad diet” is regained. These diets are focused on reducing carbohydrates, fats or protein as this is where calories come from. While they may produce shortterm weight loss, the diet cannot be maintained and therefore the weight returns. The only proven strategy for permanent weight loss is to consume sufficient nutrients and fiber. This strategy will blunt your desires for non nutritious foods, food cravings and overeating. Where’s the Beef? For years, the USDA Food Pyramid has suggested we consume beef and other animal products in order to get our protein. The problem is beef is high in calories and cholesterol. The USDA suggests approximately 604 calories of beef per day. In fact, Broccoli has twice as much protein per calorie than Sirloin Steak. Think about it… cows are vegan, as are gorillas and horses. Think Greens for health and for building lean muscles. Popeye had it Right! An average cow produces 25 times more milk per year than just fifty years ago. Are cows getting bigger? Sure we all need calcium for strong bones, but calcium is just a small part of the story, hundreds of other nutrients are also needed for healthy bones and vegetables intake is the best predictor of healthy bones, not dairy. Green vegetables provide more calcium than milk without all of the calories (146 per cup), fats, cholesterol or hormones. Beans, seeds and nuts are better sources of calcium. Watch the Olive Oil! One tablespoon of olive oil has 120 calories. Onequarter cup has 500 calories. Healthy salads are definitely a way of life for people who want to lose weight or improve health. However, many of the benefits of a salad are lost when the calorie count is increased tenfold with oil. Flavored vinegars and nutbased dressings are definitely the way to go. Nuts and seeds, not oil, have shown dramatic protection against heart disease. We need to get more of our fats from these wholesome foods and less from processed oils. If health came in a bottle — we’d all be healthy! Natural, whole, plantbased foods are highly complex. It may never be possible to extract the precise symphony of nutrients found in fruits and vegetables and place it in a pill. So don’t rely on pills and supplements to get your primary nutrition. SixADay...Not The Way! I’m sure you have all heard it’s better to eat six small meals a day. That is absolutely incorrect. The digestive track needs rest in order to properly digest food and to burn it off. Also, detoxification is much more efficient when the body is not digesting food. Eating when hungry means eating three meals a day. Let Your Body Decide! Nobody wants to hear that they have to give up all their favorite foods like pizza and ice cream. But wouldn’t it be nice if over time your body actually preferred healthy foods over damaging ones. It’s a medical fact that the body can change its taste buds in as little as fourteen days. As you consume larger and larger portions of healthpromoting foods, your appetite for lownutrient foods decreases and you gradually lose your addiction to sugar and fats. When this occurs, you have mastered eating for health!

Eat Right America - Nutrition Prescription Report

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addiction to sugar and fats. When this occurs, you have mastered eating for health!

YOUR PERSONAL NUTRIENT ASSESSMENT

II. A Quick Personal Assessment Your Nutrition Prescription™ Score is a summary view of your health risk in terms of longevity and vitality in later life. Two biggest risk factors are excess weight and nutritional lifestyle. Offsetting these individual risk factors are the benefits of a high nutrient diet as well as exercise and select vitamins and supplements in reducing overall health risk. After analyzing your survey results, we have determined your Nutrition Prescription™ to be 6.3 out of 10. In conclusion, your overall health risk assessment and healthy life expectancy is Good. You have incorporated some important and beneficial Eat Right America - Nutrition Prescription Report lifestyle habits. You could do even better, but people in this category generally live over the age of 85.

Your Nutrition Prescription Score: Page 11 / 63 6.3

II. A Quick Personal Assessment Your Nutrition Prescription™ Score is a summary view of your health risk in terms of longevity and vitality in later life. Two biggest risk factors are excess weight and nutritional lifestyle. Offsetting these individual risk factors are the benefits of a high nutrient diet as well as exercise and select vitamins and supplements in reducing overall health risk. After analyzing your survey results, we have determined your Nutrition Prescription™ to be 6.3 out of 10. In conclusion, your overall health risk assessment and healthy life expectancy is Good. You have incorporated some important and beneficial lifestyle habits. You could do even better, but people in this category generally live over the age of 85.

Your Nutrition Prescription Score: 6.3

Below is a summary of your key measures: Weight

Eating Assessment

Current weight: 225

Ideal Weight: 145

Weight Loss Goal: 80

14% Processed Foods

lbs.

3% Meat and Dairy

Health Risks

Your Solution

83% Healthy Fruits and

Heart Disease: Moderate

Current* MANDI: 95

Vegetables

Hemorrhagic Stroke: Not at

Proposed* MANDI:

Risk

BMI 37.4

95.25

Ischemic Stroke: Moderate

Diabetes: Very High

Cancer: High

Osteoporosis: Moderate

* See Section V, Overall Recommendations, for more information on MANDI.

Your diet compared to the Standard American Diet Standard American Diet

Your Diet

Fruits / Vegetables

Meat / Dairy

Processed Foods

The above charts compare your diet to the Standard American Diet. People who eat the Standard American Diet consume about 12% Fruits and Vegetables with the rest comprised of Meat, Dairy, Processed and Refined foods, which are low in nutrients and high in calories.

Eat Right America - Nutrition Prescription Report

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YOUR PERSONAL HEALTH RISK EVALUATION

III. You Are What You Ate — So Who Are You? Results for: bbbb, Age: 42 on: 7/24/2009 Keep in mind that the risks mentioned below are for diseases that typically present themselves after the age of 60, so this does not mean that you are at significantly high risk at your present age. However it is even more of a tragedy when someone suffers a lifealtering medical event at your age, so even though the risks described here may be more significant when you are older, it is important you make changes in your lifestyle now. Making lifestyle improvements now will significantly lower your later life risks and most often these changes made at an older age are not as effective compared to those made earlier in life.

Risk Factors Heart attacks, strokes and cancers are the big three when it comes to premature death and premature disability in Eat Right America - Nutrition Prescription Report Page 13 / 63 America. However, modern science has found that we can dramatically lower and even eliminate such risks through proper diet, exercise and other beneficial lifestyle changes. The purpose of this report is to help you identify your

Risk Factors Heart attacks, strokes and cancers are the big three when it comes to premature death and premature disability in America. However, modern science has found that we can dramatically lower and even eliminate such risks through proper diet, exercise and other beneficial lifestyle changes. The purpose of this report is to help you identify your risks and modify your lifestyle choices. This will allow you to add many pleasurable and productive years to your life. The next section will delineate some of your risks and the last section will give you specific guidelines on exactly what you need to do to reduce those risks and potentially save your life.

Weight Even though losing weight is not your goal, it still would benefit your long term health and longevity if you lost some weight. Ideally you should lose about 80 pounds.

Risk of Heart Attack The data suggested you have a moderate risk of heart attack. By making some small changes to your diet and lifestyle, this moderate risk could be removed giving you the potential to add many quality years to your life.

Your Risk

not at risk

moderate risk

high risk

very high risk

Risk of Stroke There are two types of strokes, ischemic/embolic strokes and hemorrhagic strokes. They are very different and have different causations. Ischemic strokes have risk factors similar to heart attacks and likewise are caused by clots. Hemorrhagic strokes are not as common, are caused by bleeding, but can be more devastating. Your risk of ischemic stroke is moderate, while your risk of hemorrhagic stroke is not significant. hemorrhagic stroke Risk

ischemic stroke Risk

not at risk

moderate risk

high risk

very high risk

Risk of Developing Diabetes Diabetes can have devastating health consequences. Diabetes is a serious disease, marked by higher than normal Eat Right America - Nutrition Prescription Report Page 14 / 63 levels of glucose (sugar) in the blood. Diabetes affects about 135 million people worldwide and the number of sufferers has been increasing steadily in the West due in part to a rise in obesity.

not at risk

moderate risk

high risk

very high risk

Risk of Developing Diabetes Diabetes can have devastating health consequences. Diabetes is a serious disease, marked by higher than normal levels of glucose (sugar) in the blood. Diabetes affects about 135 million people worldwide and the number of sufferers has been increasing steadily in the West due in part to a rise in obesity. Diabetes is: l l l l

The fourth leading cause of death in developed countries The leading cause of adult blindness The leading cause of limb amputation The leading cause of end stage kidney failure

Diabetes significantly accelerates the buildup of plaque inside our blood vessels (atherosclerosis) leading to heart attacks. Your risk of developing diabetes is very high or you may already have diabetes. Your Risk

not at risk

moderate risk

high risk

very high risk

Risk of Developing Cancer Our scientifically advanced society is suffering from the highest rate of cancer ever noted in human history, and it is much higher than other parts of the world that are not as technologically advanced. Since 1999, cancer has surpassed heart disease to become the leading cause of ageadjusted mortality for Americans younger than 85. The slight reduction of cancerrelated deaths in the last 25 years has been largely the result of a decrease in lung cancer deaths due to a reduction in smoking cigarettes over this time frame. In spite of over a hundred billion dollars invested in cancer research, development of drug chemotherapy, and screening and detection techniques, we are losing the war on cancer. Mortality rates have stayed remarkable steady for most cancers. Most people still think that cancer is unavoidable and when we get sick, doctors and drug companies will save us. Unfortunately, this is a myth too. Chemotherapy has contributed to the progress against cancer deaths in fast growing cancers, such as leukemia, lymphoma, testicular cancer and other childhood cancers, such as osteogenic sarcoma, but for the major cancers affecting most adult Americans, the socalled "benefits" of chemotherapy add less than one year of diseasefree life to those treated. Real progress in the war against cancer is not going to be made by more billions added to drug research, but by improvements born from understanding the causes of cancer and preventive action. We know today that diet and environment are the major avenues to reduce cancer rates. Nutritional excellence coupled with exercise can powerfully reduce one's risk of cancer and the right food or the wrong food can make a huge difference in creating or avoiding the tragedy of cancer. Your data indicated you have a high risk of developing cancer and that changes in your diet and lifestyle are strongly indicated to reduce this risk. Your Risk

not at risk

moderate risk

high risk

very high risk

Osteoporosis Management Assessment Eat Right America - Nutrition Prescription Report

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Osteoporosis is clearly a major problem in our modern world. For example a woman's chance of having a osteoporosis related fracture today is 10 times greater than being diagnosed with breast cancer and 5 times more

not at risk

moderate risk

high risk

very high risk

Osteoporosis Management Assessment Osteoporosis is clearly a major problem in our modern world. For example a woman's chance of having a osteoporosis related fracture today is 10 times greater than being diagnosed with breast cancer and 5 times more likely than having a heart attack. Now is the time to protect yourself, it is never too early to start. There is a lot you can do to make sure it is not you who suffers with a hip fracture or painful spinal compression fracture. Exercise, Vitamin D adequacy and the proper diet are your major weapons. Green vegetables supply bone saving nutrients. Too much salt, meat, caffeine and processed foods can weaken your bones. Even though you already have osteoporosis, the information you supplied demonstrated that your lifestyle is moderately effective for this condition, but more can be done to potentially lower your risk of the advancement of this condition. More guidance will be given below. Osteoporosis management assessment

very poor

poor

good

excellent

Later Life Quality Score In conclusion, your overall health risk assessment and healthy life expectancy is Good. You have incorporated some important and beneficial lifestyle habits. You could do even better, but people in this category generally live over the age of 85.

Later Life Quality Score: 6.3

very poor

poor

average

good

excellent

IV. Areas of Concern Your answers indicate that you can significantly decrease your risk of heart attack, stroke, diabetes, cancer, and osteoporosis, by reducing your intake of: oily food Risks Affected: heart attack, diabetes, and cancer Oils are calorically dense and provide almost no nutrients. Moderate to heavy use is associated with increased weight and acceleration of chronic disease.10 Avoid fried foods. Instead of using oil, sauté foods in a small amount of water or juice like pineapple or tomato. Replace oils in salad dressings and dips by blending in raw nuts and seeds. sweets/rich desserts Risks Affected: heart attack, diabetes, cancer, and osteoporosis Low nutrient density refined foods are missing the beneficial antioxidants and phytonutrients our bodies need. A diet lacking in these beneficial substances cannot help us fight free radical cellular damage that leads to cancer and premature aging. Refined high sugar foods contribute to obesity and also cause high levels of Advanced Glycation Endproducts (A.G.E’s). These byproducts of sugarprotein reactions can lead to diabetes and its complications.11 12 13 Commercially baked products may also be high in trans fats which raise cholesterol levels.Switch to naturally sweet fruit, both fresh and frozen, to make great tasting dessert and snacks. refined grains Risks Affected: heart attack, stroke, diabetes, and cancer Eat Right America - Nutrition Prescription Report Page 16 / 63 Refined grains are milled which removes fiber and valuable micronutrients. Refined grain foods increase dietary glycemic load which has been associated with increased risk of type 2 diabetes and impaired control of blood glucose.18 19 Refined grains have been stripped of the nutrients associated with cardiovascular and cancer risk

very poor

poor

average

good

excellent

IV. Areas of Concern Your answers indicate that you can significantly decrease your risk of heart attack, stroke, diabetes, cancer, and osteoporosis, by reducing your intake of: oily food Risks Affected: heart attack, diabetes, and cancer Oils are calorically dense and provide almost no nutrients. Moderate to heavy use is associated with increased weight and acceleration of chronic disease.10 Avoid fried foods. Instead of using oil, sauté foods in a small amount of water or juice like pineapple or tomato. Replace oils in salad dressings and dips by blending in raw nuts and seeds. sweets/rich desserts Risks Affected: heart attack, diabetes, cancer, and osteoporosis Low nutrient density refined foods are missing the beneficial antioxidants and phytonutrients our bodies need. A diet lacking in these beneficial substances cannot help us fight free radical cellular damage that leads to cancer and premature aging. Refined high sugar foods contribute to obesity and also cause high levels of Advanced Glycation Endproducts (A.G.E’s). These byproducts of sugarprotein reactions can lead to diabetes and its complications.11 12 13 Commercially baked products may also be high in trans fats which raise cholesterol levels.Switch to naturally sweet fruit, both fresh and frozen, to make great tasting dessert and snacks. refined grains Risks Affected: heart attack, stroke, diabetes, and cancer Refined grains are milled which removes fiber and valuable micronutrients. Refined grain foods increase dietary glycemic load which has been associated with increased risk of type 2 diabetes and impaired control of blood glucose.18 19 Refined grains have been stripped of the nutrients associated with cardiovascular and cancer risk reduction. Whole grains include barley, brown rice, wild rice, oats, buckwheat, quinoa, flaxseed and whole wheat (wheat berries). When buying prepared food items, look for products that list whole grain as the first ingredient.

Eat Right America - Nutrition Prescription Report

YOUR PERSONAL NUTRITION PRESCRIPTION

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berries). When buying prepared food items, look for products that list whole grain as the first ingredient.

YOUR PERSONAL NUTRITION PRESCRIPTION

V. Overall Diet and Lifestyle Recommendations Based on your assessment results, you should make the following positive changes in your diet and lifestyle to improve your health and longevity: Omega3 fatty acid (DHA) supplementation is recommended. A large body of scientific research suggests that higher dietary omega 3 fatty acid intakes are associated with reductions in cardiovascular risk. Deficiencies of DHA may increase vulnerability to depression and are thought to contribute to the late life occurrence of mental deficits associated with aging. Alzheimer's sufferers have been found to have lower DHA levels than healthy adults of the same age.24 Vitamin D is a critical nutrient, not just for one's bones, but for general protection against heart disease and cancer. Interestingly, the most uptodate nutritional science reveals that about half of all Americans are deficient in Vitamin D. You should increase your Vitamin D intake, by taking a separate Vitamin D supplement. The amount of Vitamin D in a multi is not sufficient for you — an additional 400800 IU is strongly recommended.26 Do vigorous exercises to strengthen your back and legs for added protection. Reducing salt intake, reducing caffeine consumption, eating more green vegetables, taking adequate Vitamin D and the right type of exercise designed to strengthen the legs and back are all important to prevent osteoporosis. They are also important for your health in general. The amount of strength exercise you do each week was inadequate. Focus more on those exercises that strengthen your legs as they are the largest muscle groups in the body therefore offer the most metabolic benefit. You should also do more cardiovascular training. This includes walking, jogging, jumping jacks, and other activities that elevate your heart rate for a sustained period. Remember, you can walk up and down a stair case during breaks at work or when at home.

VI. Your Recommended MANDI and Eating Plan Since diet can play such a critical role in our long term health and longevity, Dr. Fuhrman has developed a scoring system called MANDI (Menu Aggregate Nutrient Density Index) to help you choose a health promoting diet rich in micronutrients(vitamins, minerals and nutrients found mostly in plant foods). The MANDI system assigns point values to specific serving sizes of individual foods and recipes. A food receives a MANDI score based on its nutrient density; the sum of its vitamins, minerals and phytonutrients. A daily MANDI score of 60 should be your minimum daily requirement. To maximize disease reversal and longevity, shoot for a higher MANDI score... 60, 75, 90, even 100. As you get closer and closer to 100, your health will continue to improve and your risk of life threatening illness will decrease. Since it is advisable for you to lose weight, increasing your consumption of vegetables, which have a high MANDI score is the most effective and proven way to lose weight and keep it off permanently. Learning how to make great tasting salads and vegetable dishes is the secret here to longterm success. You should also include other high nutrient dense foods like fruit and beans and legumes to your daily menu. Avoid processed and refined foods; they have little nutritional value, are likely to contain undesirable ingredients and are calorically dense. Overall, the micronutrient quality of your diet was excellent. Your current MANDI score is 95. Keep up the good work, but remember that the cruciferous family of vegetables such as cabbage, kale, broccoli, watercress, arugula, bok choy, collards, have been shown to have the most dramatic effects at protecting against cancer. your current MANDI range

Eat Right America - Nutrition Prescription Report

Standard American Diet

100

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100

Standard American Diet

The following is a prescription for how you can meet your MANDI requirements for the day. We have listed the Top 10 foods in each high nutrient category. The foods at the top of the list are the most nutrient dense in that food category, so the more of those foods you eat, the quicker you will reach your MANDI goal.

Suggested daily nutrition prescriptions

Mandi Goal: 100

Cooked Green Vegetables

Raw Green Vegetables

Colorful Non Starchy Vegetables

Average MANDI/ Serving = 20

Average MANDI/Serving= 10

Average MANDI/Serving = 7

1.5 cups Collard Greens

5 cups raw spinach (salad)

8 ounce Carrot Juice

1.5 cups Mustard Greens

1 cup Bean/Broccoli Sprouts

1.5 cups Cabbage

1.5 cups Kale

5 cups romaine lettuce

1.5 cups Red Pepper

1.5 cups Turnip Greens

5 cups arugula

1.5 cups Carrots

1.5 cups Spinach

8 ounce vegetable juice

1.5 cups Cauliflower

1.5 cups Bok Choy

1.5 cups raw Broccoli

2 cups Tomato

2 cups Brussels Sprouts

3 cups watercress

½ cup Tomato Sauce

1.5 cups Swiss Chard

1.5 cups green pepper

1.5 cups Beets

2 cups Broccoli

5 cups mixed salad greens

1.5 cups Mushrooms

1 Zucchini

1.5 cups Snow Peas

7 Radishes

3 serving Fruit

4 servings

Beans

Nuts and Seeds

Average MANDI/Serving = 4

Average MANDI/Serving = 3 Page 20 / 63

1.5 cups Strawberries

1 cup Lentils

¼ cup Brazil Nuts

3 Plums

1 cup Edamame

¼ cup Sunflower Seeds

Average MANDI/Serving= 5 Eat Right America - Nutrition Prescription Report

Suggested daily nutrition prescriptions

Mandi Goal: 100

Cooked Green Vegetables

Raw Green Vegetables

Colorful Non Starchy Vegetables

Average MANDI/ Serving = 20

Average MANDI/Serving= 10

Average MANDI/Serving = 7

1.5 cups Collard Greens

5 cups raw spinach (salad)

8 ounce Carrot Juice

1.5 cups Mustard Greens

1 cup Bean/Broccoli Sprouts

1.5 cups Cabbage

1.5 cups Kale

5 cups romaine lettuce

1.5 cups Red Pepper

1.5 cups Turnip Greens

5 cups arugula

1.5 cups Carrots

1.5 cups Spinach

8 ounce vegetable juice

1.5 cups Cauliflower

1.5 cups Bok Choy

1.5 cups raw Broccoli

2 cups Tomato

2 cups Brussels Sprouts

3 cups watercress

½ cup Tomato Sauce

1.5 cups Swiss Chard

1.5 cups green pepper

1.5 cups Beets

2 cups Broccoli

5 cups mixed salad greens

1.5 cups Mushrooms

1 Zucchini

1.5 cups Snow Peas

7 Radishes

3 serving

4 servings

Fruit

Beans

Nuts and Seeds

Average MANDI/Serving= 5

Average MANDI/Serving = 4

Average MANDI/Serving = 3

1.5 cups Strawberries

1 cup Lentils

¼ cup Brazil Nuts

3 Plums

1 cup Edamame

¼ cup Sunflower Seeds

1.5 cups Blueberries

1 cup Adzuki Beans

¼ cup Sesame Seeds

1.5 cups Raspberries

1 cup Black Beans

¼ cup Pumpkin Seeds

4 ounces Pomegranate Juice

1 cup Kidney Beans

¼ cup Pecans

2 cups Cantaloupe

1 cup Split Peas

¼ cup Walnuts

2 Kiwis

1 cup Soybeans

2 T Tahini Butter

2.5 cups Watermelon

1 cup Chickpeas

¼ cup Pistachios

1 Orange

1 cup White Beans

¼ cup Almonds

1.5 cups Cherries

4 oz Tofu

2 T Flax Seeds

4 servings l

1 servings

1 serving

Calorie Goal: Less than 2000/day for a Male and 1500/day for a Female. Calories per day could differ depending on circumstances: male vs. female, performance athlete, minor vs. extensive weight loss

Overall Eating Guidelines: ¡

Eat at least four fresh fruits daily, especially berries

Eat plenty of nonstarchy vegetables, especially dark leafy greens – salad at lunch, raw vegetables with dip (e.g. hummus) before dinner, raw and cooked greens at dinner

Eat a bowl of vegetablebean soup or a vegetablebean casserole or stew daily (Eat for Health: Book 2 recipes)

Chew all food well

Remove or greatly reduce intake of processed foods and animal products, especially red meat and cheese

Use nutbased (not oilbased) salad dressings found in Eat for Health: Book Two

Do not use animal products more than one serving every other day.

Eliminate white flour and white sugar from your diet.

Eliminate or reduce your consumption of fish to no more than once per week

Engage in physical activity four times per week

Eat Right America - Nutrition Prescription Report ¡

Make a diet, shopping and exercise plan at the beginning of the week

Eat a blended salad or vegetable juice at least 3 times per week

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4 servings l

1 servings

1 serving

Calorie Goal: Less than 2000/day for a Male and 1500/day for a Female. Calories per day could differ depending on circumstances: male vs. female, performance athlete, minor vs. extensive weight loss

Overall Eating Guidelines: ¡

Eat at least four fresh fruits daily, especially berries

Eat plenty of nonstarchy vegetables, especially dark leafy greens – salad at lunch, raw vegetables with dip (e.g. hummus) before dinner, raw and cooked greens at dinner

Eat a bowl of vegetablebean soup or a vegetablebean casserole or stew daily (Eat for Health: Book 2 recipes)

Chew all food well

Remove or greatly reduce intake of processed foods and animal products, especially red meat and cheese

Use nutbased (not oilbased) salad dressings found in Eat for Health: Book Two

Do not use animal products more than one serving every other day.

Eliminate white flour and white sugar from your diet.

Eliminate or reduce your consumption of fish to no more than once per week

Engage in physical activity four times per week

Make a diet, shopping and exercise plan at the beginning of the week

Eat a blended salad or vegetable juice at least 3 times per week

Go to Phase 4 Menus in Eat for Health: Book Two and enjoy highnutrient cuisine n

Cooking Concepts: Juicing, vegetable smoothies (blended salads)

Animal Products: 2 servings/week. Animal Products include: dairy, eggs cheese, meats, fish

Sodium: 900mg/day. The amount of sodium allowed includes that which is naturally occurring in foods (approximately 700mg) plus what is added

Whole Grains/Starchy Vegetables: 7/week. Whole Grains are actual grains such as brown rice, quinoa and oatmeal. Processed foods such as whole grain bread, cereal and pasta are less desirable. Starchy Vegetables include: corn, white potatoes, sweet potatoes, squash, carrots and parsnips

Fats/Oils: Minimal use of olive oil or replaceable substitute. Olive Oil substitutes include: nondairy spreads without trans fats and hydrogenated oil such as Earth Balance, Smart Balance and Spectrum

Beverage: Water, fresh squeezed juice, herbal teas

Breakfast

Day 1

BananaCashew Lettuce

Day 2

Wrap* l

Oatmeal and Fruit

Day 3

Chocolate Smoothie*

Mixed greens, avocado,

Compote*

Lowsodium vegetable juice

Lunch

Vegetable Garbanzo

Wrap* l

Broccoli Vinaigrette*

Mango

Raw vegetables(broccoli, red pepper)

and tomatoes with low

Tahini Dressing/Dip*

fat, lowsalt dressing

(save leftover for dinner

Roasted Vegetable Pizza*

salad)

Apple

Raw vegetables (carrots,

Speedy Vegetable and Bean Soup* (Leftover from Day 1 dinner.)

Dinner

Grapes

Tossed Salad with Dijon

Mixed Greens

Pistachio Dressing*

Tahini Dressing/Dip*

Speedy Vegetable and

Thai Vegetable Curry*.

Fresh fruit (Note: Freeze

Eat Right America - Nutrition Prescription Report

Bean Soup* (Save leftover for Day Two

bananas for Mixed Berry

lunch.)

Freeze for dinner on Day

red pepper, broccoli) l

Caesar Salad Dressing/Dip*

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Southwestern Chicken* (Vegetarian substitute—

Day 1

Breakfast

BananaCashew Lettuce

Day 2

Wrap* l

Oatmeal and Fruit

Day 3

Chocolate Smoothie*

Mixed greens, avocado,

Compote*

Lowsodium vegetable juice

Lunch

Vegetable Garbanzo

Wrap* l

Broccoli Vinaigrette*

Mango

Raw vegetables(broccoli, red pepper)

and tomatoes with low

Tahini Dressing/Dip*

fat, lowsalt dressing

(save leftover for dinner

Roasted Vegetable Pizza*

salad)

Apple

Raw vegetables (carrots,

Speedy Vegetable and Bean Soup* (Leftover from Day 1 dinner.)

Dinner

Grapes

Tossed Salad with Dijon

Mixed Greens

Pistachio Dressing*

Tahini Dressing/Dip*

Speedy Vegetable and

Thai Vegetable Curry*.

Bean Soup* (Save

Fresh fruit (Note: Freeze

red pepper, broccoli) l

Dressing/Dip*

leftover for Day Two

bananas for Mixed Berry

lunch.)

Freeze for dinner on Day

(Vegetarian substitute—

Strawberries, blueberries

Three.)

Quick Vegetable Bean

and banana l

Caesar Salad

Strawberry Dressing*

Southwestern Chicken*

Medley*) l

Cauliflower Spinach

(Note: Soak Fruit

Mashed “Potatoes”*

Compote overnight for

(ALTERNATIVE… Steamed

breakfast on Day Two.)

Asparagus) l

Mixed Berry Freeze* (need frozen bananas) or fresh fruit

* Recipes Included

Recipes for Your 3Day Sample Plan Banana Cashew Lettuce Wrap INGREDIENTS 4 tablespoons raw cashew butter 12 romaine lettuce leaves 2 bananas, thinly sliced DIRECTIONS Spread cashew butter on lettuce leaf (1 teaspoon per leaf) Lay banana slices on cashew butter and wrap lettuce around. Serves: 2 — Prep Time: 5 minutes One Serving Contains: CALORIES 311.9; PROTEIN 8.3g; CARBOHYDRATE 39.5g; FAT 16.5g; SODIUM 14.9mg

Vegetable Garbanzo Wrap/Dip Eat Right America - Nutrition Prescription Report INGREDIENTS 1 large tomato, chopped 1 avocado, chopped

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Vegetable Garbanzo Wrap/Dip INGREDIENTS 1 large tomato, chopped 1 avocado, chopped 1 cucumber, chopped 4 leaves romaine lettuce, shredded 1 15ounce can garbanzo beans (low or no salt), drained and mashed 2 tablespoons fruit flavored vinegar 4 whole grain tortillas 1/2 tablespoon raw sesame tahini DIRECTIONS Toss vegetables with garbanzo beans and vinegar. Warm a whole grain tortilla, spread a thin coating of tahini on it, and roll with the vegetable/bean mixture. Serves: 4 — Prep Time: 20 minutes One Serving Contains: CALORIES 555.8; PROTEIN 20.7g; CARBOHYDRATE 84.8g; FAT 16.9g; SODIUM 364.4mg

Broccoli Vinaigrette INGREDIENTS 1 large bunch broccoli 1/4 cup seasoned rice vinegar 1 tablespoon Dr. Fuhrman’s VegiZest 2 teaspoons Dijon mustard 2 large cloves garlic, pressed or minced DIRECTIONS Chop broccoli into bitesized florets. Peel stems and slice them into 1∕4 inchthick strips. Steam florets and stems for 8 minutes, or until just tender. While the broccoli is steaming, whisk remaining ingredients in large bowl. Add broccoli and toss to mix. Serves: 2 — Prep Time: 15 minutes One Serving Contains: CALORIES 110.7; PROTEIN 7.6g; CARBOHYDRATE 19g; FAT 0.9g; SODIUM 216.9mg

Tossed Salad with Dijon Pistachio Dressing INGREDIENTS INGREDIENTS DIJON PISTACHIO DRESSING 2/3 cup water 1/2 cup pistachio nuts, unsalted, preferably raw 2 tablespoons lemon juice 1 tablespoon ground flax seeds Eat Right America - Nutrition Prescription Report 2 teaspoons Dr. Fuhrman’s VegiZest 1 teaspoon Dijon mustard 1/2 teaspoon Bragg Liquid Aminos or low sodium soy sauce

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1/2 cup pistachio nuts, unsalted, preferably raw 2 tablespoons lemon juice 1 tablespoon ground flax seeds 2 teaspoons Dr. Fuhrman’s VegiZest 1 teaspoon Dijon mustard 1/2 teaspoon Bragg Liquid Aminos or low sodium soy sauce 1/4 teaspoon garlic powder 2 deglet noor dates or 1 medjool date (optional) INGREDIENTS SALAD 10 ounces (about 10 cups) mixed greens 1 medium tomato, chopped or handful of cherry tomatoes, halved 1 carrot, grated 1/2 medium cucumber, halved and thinly sliced 1/2 small red onion, chopped DIRECTIONS Blend dressing ingredients in high powered blender until smooth and creamy. Combine salad ingredients and toss with dressing. Serves: 2 — Prep Time: 20 minutes One Serving Contains: CALORIES 318; PROTEIN 13.8g; CARBOHYDRATE 37.7g; FAT 16.4g; SODIUM 181.7mg

Speedy Vegetables and Beans Soup INGREDIENTS 1 pound frozen Asian vegetables 1 pound frozen broccoli florets 1 pound frozen mixed vegetables 1 pound frozen collard greens 2 cups frozen corn 1 cup frozen onions 7 cups carrot juice 3 cups water 1 1/2 cups sundried tomatoes, snipped in half 1 cup adzuki beans, low or no salt, including some bean liquid 1 cup red beans, low or no salt, including some bean liquid 2 15ounce cans lentils, low or no salt 4 cloves garlic, chopped 4 tablespoons Dr. Fuhrman’s VegiZest or other no salt seasoning 1 tablespoon Spike, no salt 2 teaspoons chili powder 8 ounces organic baby spinach or coarsely chopped organic spinach DIRECTIONS In a large soup pot combine all ingredients, except the fresh spinach. Cover and simmer for 1 hour, stirring occasionally. Add more water if a thinner soup is desired. Turn off heat and stir in spinach to wilt. Serves: 10 — Prep Time: 15 minutes One Serving Contains: CALORIES 370.8; PROTEIN 21.8g; CARBOHYDRATE 74.6g; FAT 2.1g; SODIUM 340.3mg

Strawberry Dressing/Sauce INGREDIENTS 1/2 bag frozen strawberries, thawed or 1 pint fresh organic strawberries 1/2 cup vanilla soy milk 1 tablespoon date sugar, or 2 dates DIRECTIONS Blend all ingredients together in a high powered blender. May be served over banana/fruit “ice cream”, a fruit salad, or with a salad or steamed vegetables. Serves: 3 — Prep Time: 5 minutes

Eat Right America - Nutrition Prescription Report One Serving Contains: CALORIES 62.9; PROTEIN 2.3g; CARBOHYDRATE 13g; FAT 0.9g; SODIUM 23.6mg

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Blend all ingredients together in a high powered blender. May be served over banana/fruit “ice cream”, a fruit salad, or with a salad or steamed vegetables. Serves: 3 — Prep Time: 5 minutes One Serving Contains: CALORIES 62.9; PROTEIN 2.3g; CARBOHYDRATE 13g; FAT 0.9g; SODIUM 23.6mg

Oatmeal and Fruit Compote INGREDIENTS fresh fruits, chopped raisins or other dried fruits, chopped soy milk, orange juice or pomegranate juice, to cover for soaking 1 cup old fashioned rolled oats DIRECTIONS To make fruit compote: Combine the fresh and dried fruits in a glass jar along with some soy milk or juice for soaking. Cover and refrigerate overnight. In the morning, prepare rolled oats according to directions on package. Add fruit compote to the oatmeal. Serves: 2 — Prep Time: 15 minutes One Serving Contains: CALORIES 245.2; PROTEIN 10.2g; CARBOHYDRATE 51.5g; FAT 3.3g; SODIUM 4.1mg

Tahini Dressing/Dip INGREDIENTS 1 cup water 1/2 cup raw tahini (pureed sesame seeds) 1/2 cup raw tahini (pureed sesame seeds) 1/4 cup fresh lemon juice 1 tablespoon Dr. Fuhrman’s VegiZest 1 teaspoon Bragg Liquid Aminos or low sodium soy sauce (optional) 68 pitted dates, to taste 1/2 medium banana 1 clove garlic, chopped DIRECTIONS Blend all ingredients together in a high powered blender until smooth and creamy. Serves: 4 — Prep Time: 6 minutes One Serving Contains: CALORIES 229.9; PROTEIN 6.5g; CARBOHYDRATE 23.2g; FAT 14.5g; SODIUM 94.9mg

Thai Vegetable Curry INGREDIENTS 4 cups brown rice or quinoa, cooked 4 cloves garlic, finely chopped 2 tablespoons peeled and finely chopped fresh ginger 2 tablespoons chopped fresh mint 2 tablespoons chopped fresh basil 2 tablespoons chopped fresh cilantro 2 cups carrot juice 1 red bell pepper, thinly sliced 1 large eggplant, peeled, if desired & cut into 1 inch cubes 2 cups green beans, cut in 2 inch lengths 3 cups sliced shiitake mushrooms, stems removed 1 small can bamboo shoots 2 tablespoons Dr. Fuhrman’s VegiZest or other no salt seasoning 1/2 teaspoon curry powder 3 tablespoons chunky peanut butter, natural unsalted 2 pounds tofu, cut into 1/4 inch thick slices 1/2 cup light coconut milk 2 cups watercress leaves, divided Eat Right America - Nutrition Prescription Report 1/2 cup chopped raw cashews mint, basil, cilantro unchopped (for garnish, if desired)

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3 tablespoons chunky peanut butter, natural unsalted 2 pounds tofu, cut into 1/4 inch thick slices 1/2 cup light coconut milk 2 cups watercress leaves, divided 1/2 cup chopped raw cashews mint, basil, cilantro unchopped (for garnish, if desired) DIRECTIONS Cook brown rice or quinoa according to package directions and set aside until ready to serve. Add remaining ingredients (except for peanut butter, tofu, coconut milk, 1 cup of the watercress and cashews) to wok or large skillet. Bring to a boil and simmer covered, stirring occasionally, until all vegetables are tender. Mix in peanut butter. Add tofu, simmer and toss until hot. Add coconut milk and heat through. Serve on rice or quinoa. Top with the remaining cup of watercress and cashews. Serves: 8 — Prep Time: 40 minutes One Serving Contains: CALORIES 397.6; PROTEIN 13.5g; CARBOHYDRATE 60.9g; FAT 13.5g; SODIUM 51.2mg

Chocolate Smoothie INGREDIENTS 5 ounces organic baby spinach 2 cups frozen blueberries 1/2 cup soy milk 1 medium banana 2 medjool dates or 4 deglet noor dates 2 tablespoons Dr. Fuhrman’s Cocoa Powder or other natural cocoa powder 1 tablespoon ground flax seeds DIRECTIONS Blend all ingredients together in a high powered blender until smooth and creamy. Serves: 2 — Prep Time: 5 minutes One Serving Contains: CALORIES 276.2; PROTEIN 8.1g; CARBOHYDRATE 58.8g; FAT 4.8g; SODIUM 93.4mg

Roasted Vegetable Pizza INGREDIENTS 2 cups broccoli florets 1 large red bell pepper, sliced 1 inch thick 1 large Portobello mushroom, sliced 1/2 inch thick 1 teaspoon garlic powder 1/2 teaspoon Bragg Liquid Aminos or low sodium soy sauce 1 tablespoon balsamic vinegar 1 teaspoon Mrs. Dash seasoning or Spike no salt seasoning 5 ounces organic baby spinach 2 whole grain tortillas 1/2 cup pasta sauce, no or low salt 2 ounces soy cheese or skimmilk cheese, grated DIRECTIONS Preheat oven to 350 degrees. Toss broccoli, bell peppers, and mushrooms with garlic powder, liquid aminos, balsamic vinegar, and seasoning. Roast seasoned vegetables on a cookie sheet for 30 minutes, turning occasionally and mounding to keep from drying out. Steam spinach until just wilted. Remove vegetables when done and preheat oven to 450 degrees. Spread a thin layer of pasta sauce on tortilla, sprinkle soy cheese, and distribute roasted vegetables and spinach on top. Bake for approximately 7 minutes or until cheese is melted and tortilla is lightly brown around edges. Serve over brown rice, if desired. Serves: 2 — Prep Time: 25 minutes One Serving Contains: CALORIES 235.1; PROTEIN 13.5g; CARBOHYDRATE 35.8g; FAT 5.7g; SODIUM 362.9mg

Caesar Salad Dressing/Dip Eat Right America - Nutrition Prescription Report INGREDIENTS 3 cloves garlic, roasted*

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Serves: 2 — Prep Time: 25 minutes One Serving Contains: CALORIES 235.1; PROTEIN 13.5g; CARBOHYDRATE 35.8g; FAT 5.7g; SODIUM 362.9mg

Caesar Salad Dressing/Dip INGREDIENTS 3 cloves garlic, roasted* 1/2 cup soy milk 1/4 cup raw cashew butter 1 tablespoon fresh lemon juice 1 tablespoon nutritional yeast (optional) 1 1/2 teaspoons Dijon mustard dash black pepper DIRECTIONS Roast garlic. Remove skins and blend with the rest of the ingredients in a high powered blender until creamy and smooth. Serves: 3 — Prep Time: 8 minutes One Serving Contains: CALORIES 154.3; PROTEIN 5.7g; CARBOHYDRATE 9.3g; FAT 11.3g; SODIUM 85.8mg

Southwestern Chicken INGREDIENTS 1 cup salsa, low sodium 1 cup black beans or red kidney beans, low or no sodium 1 cup fresh or frozen sweet corn 2 tablespoons fresh chopped cilantro 2 skinless, boneless chicken breasts DIRECTIONS Preheat oven to 350 degrees. Mix salsa, beans, corn, and cilantro together. Spoon 1/2 of the salsa mixture over the chicken and marinade for at least one hour. Bake chicken for 30 minutes or until cooked through. Slice the chicken breasts and top with remaining salsa mixture. Serves: 4 — Prep Time: 15 minutes One Serving Contains: CALORIES 240.7; PROTEIN 33.3g; CARBOHYDRATE 22.9g; FAT 2.1g; SODIUM 468.2mg

Quick Vegetable Bean Medley INGREDIENTS 1 head broccoli, small florets, with peeled and sliced 1/2 inch thick stems 1 red bell pepper, thinly sliced 8 cloves garlic, chopped 1/2 pound shiitake mushrooms, sliced 2 15ounce cans red beans, no salt, drained 1/3 cup water 1 tablespoon Dr. Fuhrman’s VegiZest, or other no salt seasoning 1/3 cup sunflower seeds, lightly toasted DIRECTIONS In large pan, place all ingredients except the sunflower seeds. Sauté about 10 minutes or until broccoli is just tender. Toss in cooking juice and top with sunflower seeds. Serves: 4 — Prep Time: 15 minutes One Serving Contains: CALORIES 413.1; PROTEIN 27.5g; CARBOHYDRATE 64.9g; FAT 8.2g; SODIUM 55.8mg

Cauliflower, Spinach Mashed “Potatoes” INGREDIENTS 6 cups cauliflower florets, fresh or frozen 6 cloves garlic, sliced 10 ounces fresh organic spinach or organic baby spinach 1/2 cup raw cashew butter Eat Right America - Nutrition Prescription Report soy milk, if needed to thin 2 tablespoons Dr. Fuhrman’s VegiZest, or to taste 1/4 teaspoon nutmeg

Page 28 / 63

6 cups cauliflower florets, fresh or frozen 6 cloves garlic, sliced 10 ounces fresh organic spinach or organic baby spinach 1/2 cup raw cashew butter soy milk, if needed to thin 2 tablespoons Dr. Fuhrman’s VegiZest, or to taste 1/4 teaspoon nutmeg DIRECTIONS Steam cauliflower and garlic about 8 to 10 minutes or until tender. Drain and press out as much water as possible in strainer. Place spinach in steamer, steam until just wilted and set aside. Process cauliflower, garlic, and cashew butter in a food processor with “S” blade in place until creamy and smooth. Check the consistency. If it is too thick, add a small amount of soy milk, process some more and check again. Add VegiZest and nutmeg, adjusting to taste. Mix pureed cauliflower with wilted spinach. Serve hot or warm. Serves: 4 — Prep Time: 25 minutes One Serving Contains: CALORIES 166.6; PROTEIN 9.1g; CARBOHYDRATE 18.6g; FAT 8.5g; SODIUM 124.2mg

Mixed Berry Freeze INGREDIENTS 1/4 cup soy milk or almond milk 1/2 ripe banana, frozen* 1 10ounce package of frozen mixed berries 2 tablespoons ground flax seeds DIRECTIONS Place the soy milk in a food processor, with the S blade in place (or use a high powered blender). Turn the machine on and drop in small slices of frozen banana, one by one. Add the berries and mix. Place in serving bowls and top with flax seeds. Serves: 2 — Prep Time: 10 minutes One Serving Contains: CALORIES 140.2; PROTEIN 3.5g; CARBOHYDRATE 25.3g; FAT 4.2g; SODIUM 21mg

VII. Recommended Shopping List Keep a good assortment of healthy food in the house. The key to success is having the right kinds of food available to prevent being tempted by the wrong foods. We suggest the following items:

Canned Beans – chickpeas, red kidney beans

Fresh greens – great as a bed for salad

Frozen Vegetables – peas, artichokes, asparagus, broccoli, etc.

Lots of lowsugar fruits – strawberries, kiwis, oranges, grapefruits, melons, apples, lemons

Vinegars of your choice (will replace oil as salad dressings)

Fresh vegetables to be eaten raw – carrots, celery, peppers, tomatoes, mushrooms, lettuce, snow pea pods, avocado

Lots of fresh vegetables for cooking – eggplant, mushrooms, tomatoes, cabbage, broccoli, string beans, kale, spinach, onions, garlic cloves

Ingredients for homemade soup – celery, dill, parsley, carrots, leeks, zucchini, dried beans

Dehydrated vegetables and mild (saltfree) seasonings that taste great sprinkled on salad or added to soups or vegetable dishes.

Lowcalorie salad dressings and dips (such as salsa and hummus made without oil)

Ground flaxseed and other raw nuts and seeds such as walnuts, almonds, pumpkin seeds and sunflower

Eat Right America - Nutrition Prescription Report

seeds.

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One Serving Contains: CALORIES 140.2; PROTEIN 3.5g; CARBOHYDRATE 25.3g; FAT 4.2g; SODIUM 21mg

Canned Beans – chickpeas, red kidney beans

Fresh greens – great as a bed for salad

Frozen Vegetables – peas, artichokes, asparagus, broccoli, etc.

Lots of lowsugar fruits – strawberries, kiwis, oranges, grapefruits, melons, apples, lemons

Vinegars of your choice (will replace oil as salad dressings)

Fresh vegetables to be eaten raw – carrots, celery, peppers, tomatoes, mushrooms, lettuce, snow pea pods, avocado Lots of fresh vegetables for cooking – eggplant, mushrooms, tomatoes, cabbage, broccoli, string beans, kale,

spinach, onions, garlic cloves l

Ingredients for homemade soup – celery, dill, parsley, carrots, leeks, zucchini, dried beans

Dehydrated vegetables and mild (saltfree) seasonings that taste great sprinkled on salad or added to soups or vegetable dishes.

Lowcalorie salad dressings and dips (such as salsa and hummus made without oil)

Ground flaxseed and other raw nuts and seeds such as walnuts, almonds, pumpkin seeds and sunflower seeds.

Quick Guide to Reading Labels: l

Food labels list ingredients in descending order. What’s first on the ingredient list is present in the highest quantity. Do not purchase foods that contain flour or sweeteners in the first four ingredients or that contain any hydrogenated (trans) fat, or chemical additives. Avoid foods that have more than 200 mg sodium per serving

VIII. Getting Started – 40 Day Plan Now that you have received your recommended MANDI with some eating guidelines and menu plans, you may be asking “This is all great, but how do I get started? What do I do right now?” We have created a 40day plan that provides specific action steps you can take daily to becoming a Nutritarian – preferring the most nutritious foods in EVERY food group. – if you are going to have bread, eat whole grains 100 percent and not white bread; eat peas and carrots instead of white rice; if you want an apple, eat an apple and not drink apple juice. There are FIVE key points to remember so these action steps will make sense: Most important principle is H = N/C where you strive to MAKE EVERY BITE COUNT by consuming foods which have the most nutrients per calorie. Dark leafy greens top the list so they are ESSENTIAL in your eating. l Most healthpromoting foods are: (nonstarchy) vegetables, fruits, beans, nuts and seeds. These plant based foods contain an abundance of vitamins, minerals and other nutrients essential to maximize immune function, help you achieve your ideal weight. They also not just prevent disease, but fuel the body’s miraculous Eat Right America - Nutrition Prescription Report selfrepair mechanisms that can enable people to, reverse dietrelated diseases such as heart disease and diabetes. Page 30 / 63 l This is not a vegan or vegetarian diet. However, it is important to select the most nutritious food in every food group, e.g. chicken is twice as nutritious as beef. But kale is 40 times more nutritious than chicken, on a per calorie l

Most important principle is H = N/C where you strive to MAKE EVERY BITE COUNT by consuming foods which have the most nutrients per calorie. Dark leafy greens top the list so they are ESSENTIAL in your eating. Most healthpromoting foods are: (nonstarchy) vegetables, fruits, beans, nuts and seeds. These plant based foods contain an abundance of vitamins, minerals and other nutrients essential to maximize immune function, help you achieve your ideal weight. They also not just prevent disease, but fuel the body’s miraculous selfrepair mechanisms that can enable people to, reverse dietrelated diseases such as heart disease and diabetes. This is not a vegan or vegetarian diet. However, it is important to select the most nutritious food in every food group, e.g. chicken is twice as nutritious as beef. But kale is 40 times more nutritious than chicken, on a per calorie basis without as much fats, hormones and cholesterol. So it’s important to balance your decisions based on the foods that serve your body best. For excellent health most people need to reduce the amount of animal products consumed to allow for sufficient intake of nutrientrich plant foods. Think twice about ‘junk food’ (e.g. chips and cookies) and ‘white food’ (e.g. white bread, flour and sugar). These foods are laden with salt, sugar and unhealthy oils. Salt is the biggest culprit in causing high blood pressure and leading to heart attacks and stokes. Sugar is not just empty calories; it is stripped of all the necessary vitamins, minerals and enzymes. For your body to process it, it strips your body’s own reserves of vitamins, minerals and enzymes. And, high glycemic sweeteners are linked to not just diabetes, but to higher rates of cancer. The focus in on what you should eat, not what you cannot eat. Once you start eating healthpromoting foods, your cravings for nonnutritious foods such as sugar and caffeine will diminish since you will be giving your body what it needs to be properly nourished and fully energized. If you are looking to lose weight, you must eat…health promoting foods which fill you up and are rich in nutrients and fiber.

Before you start the 40 day plan, tap into your motivation, make the commitment and find a ‘buddy’ that will support you and celebrate in your success and keep you on track: l

Ask yourself THREE questions: ¡ What are your weight and health goals?Be specific! ¡ Why do you want to achieve these goals?Go deep! ¡ What would it mean to you if you achieved your goals?Emotions are key! Find someone in your life that will support you in your goals, celebrate your success and hold you accountable.

We have FIVE major themes for you to follow over the next 40 days as you begin your journey to becoming a Nutritarian: l

l l

Day 0: Shop and prepare your kitchen to easily incorporate vegetables (especially greens), fruits and beans in your every day eating. Day 1 to Day 10: Start the process of adding healthpromoting foods to your way of eating. Day 11 to Day 20: Continue to add in healthpromoting foods and reduce your intake of animal foods (meat, fish, dairy and eggs) and grains/starchy vegetables without a sense that you are depriving yourself. Day 21 to Day 30: Challenge conventional myths we have been told such as benefits of milk, olive oil, snacking, meat protein, etc. and see how your body feels. Day 31 to Day 40: Overcome cravings for processed foods, sugar and caffeine.

40 Day Plan

Action Steps Clean our your pantry/kitchen and remove/hide foods that don’t serve you:

Eat Right America - Nutrition Prescription Report l Remove foods that have more than 200 mg sodium per serving l

Day 0

Page 31 / 63

Remove foods that have flour or sweeteners (e.g. sugar, high fructose corn syrup, etc.) in the first five ingredients listed. Remove foods that have words you cannot pronounce in the first five ingredients listed.

Day 31 to Day 40: Overcome cravings for processed foods, sugar and caffeine.

40 Day Plan

Action Steps Clean our your pantry/kitchen and remove/hide foods that don’t serve you: l l

Day 0

l l

Remove foods that have more than 200 mg sodium per serving Remove foods that have flour or sweeteners (e.g. sugar, high fructose corn syrup, etc.) in the first five ingredients listed. Remove foods that have words you cannot pronounce in the first five ingredients listed. Go shopping! Use Recommended Shopping List provided in this report, as a start: Keep lots of frozen fruits and prewashed vegetables at home. If you can, invest in a highpowered blender such as VitaMix.

Wake up Day 1 and make a fruit smoothie with ground flaxseed. Let this be a daily habit from this point on:

Day 1

Smoothies are a great way to start your day. A simple recipe could be: ¡ Frozen berries (strawberries, blueberries, etc.) available at Costco or other club stores, 1 tablespoon flaxseed, soy milk,hemp milk, almond milk and a 1 banana all mixed in a powerful blender. Later on, you can experiment with making other fruit and vegetable smoothies to increase your intake of healthpromoting foods. From this point on, have a salad every day: l l

Days 23

At first, have a salad before a meal (dinner). Later, salad can replace one of your meals. For now, it’s not about removing foods your like, so if you like chicken, have it on a bed of steamed greens as well as a nice raw salad. Keep it creative and fun – change the greens, change the toppings. Experiment and see what you/your body likes best. One easy salad to make is lettuce and tomatoes with a vinaigrette dressing and some highly nutritious beans. Beans stabilize your blood sugar and keep you very satisfied.

Make fruit a part of your life every day, beyond smoothies:

Days 46

l l

Try the smoothie recipes in this report as well as ones found in Eat for Health, Book 2. If you do not like smoothies, still have several servings of fruit in the morning with oatmeal (not instant).

Increase the amount of vegetables you eat, in addition to your daily salad: l

Days 78 l l

Again, it’s not about depriving yourself. If you like pizza, get it with lots of vegetables on it and one half the cheese. Have plenty of raw vegetables with healthy homemade or storebought salad dressings or dips, before lunch and dinner. Use Recipes or Purchasing Guidelines (for readymade foods) provided in this report. Easy way to add vegetables: Add frozen spinach to any lowsodium store bought soup. Greens are best; add variety with nongreen vegetable options: eggplant, peppers, onions and mushrooms. Limit starchy vegetables such as white potatoes and white rice which are less nutritious.

Add beans, raw nuts and seeds to round out the list of healthpromoting foods: l

Days 910

l l

Day 10 Milestone

40 Day Plan

Easiest way to add beans is to open a can of unsalted beans and add them to a bed of greens or lowsodium canned soups. Raw nuts and seeds are much healthier than oils. Eat a handful (or 1oz.) of nuts or seeds a day. Sprinkle it on your salad or you can make seed/nutbased dressings found in Recipes in this report or Eat for Health Book 2. You are eating fruit every morning You are eating a salad a day – experiment and make it work for you You are adding (non starchy) vegetables to your lifestyle, at your own pace – both steamed green vegetables as well as vegetables with healthy dips. You are finding easy ways to add beans to your eating.

Action Steps Begin to reduce your intake of animal foods (meat, dairy, fish, eggs):

l Pace yourself; if you eat animal foods three times a day, cut back to just once a day and Eat Right America - Nutrition Prescription Report Page 32 / 63 Days 1112 eventually 1 time every other day by the end of the 40 Day Plan l As you nourish your body with healthpromoting foods which you started in the first 10 days, you will find your desire for animal foods diminish over time.

40 Day Plan

You are finding easy ways to add beans to your eating.

Action Steps Begin to reduce your intake of animal foods (meat, dairy, fish, eggs): l

Days 1112 l

Pace yourself; if you eat animal foods three times a day, cut back to just once a day and eventually 1 time every other day by the end of the 40 Day Plan As you nourish your body with healthpromoting foods which you started in the first 10 days, you will find your desire for animal foods diminish over time.

Reduce the amount of grains and starchy vegetables to no more than 2 times a day, by the end of the 40 Day Plan: l

Days 1314 l

While whole grain foods (e.g. bread, pasta, brown rice, etc.) are better than white varieties, they do not pack the same nutrients as other healthpromoting foods such as greens, fruit and beans. Similarly, white potatoes are not as nutrient dense as acorn squash, peas, carrots and corn. Never forget greens are the nutrient king. Also make dishes with those high nutrient, non green, non starchy vegetables such as eggplant, onions, mushrooms and peppers.

Switch from cheese, red meat and hot dogs to white meat (turkey, chicken), fish, egg whites and low fat dairy: Days 1516

As you slowly reduce your intake of animal foods, choose healthier options which are lower in fat and cholesterol.

Increase your intake of cooked green vegetables: l

Days 1718

In addition to a salad every day, have cooked greens as well (in the same meal, or in a different meal occasion) In terms of cooked greens, you can start with frozen varieties and then transition to fresh dark leafy greens such as kale and collard greens when you are ready to experiment with the recipes provided in this report or Eat for Health Book 2.

Have fruit, fruit, fruit – your fountain of youth.(If diabetes is a concern, consume lowsugar fruits such as green apples, kiwis and berries.): l

Days 1920

l l

Day 20 Milestone

l l l

40 Day Plan

Have fresh fruit for breakfast, in a smoothie, as is or in a mixed fruit salad with other fruits and even raw veggies such as celery and cucumber. Have fruit for dessert after your lunch (which could be a salad with beans on top and maybe even some veggie bean soup); the beans will help prevent the midafternoon slump when most of us reach for a nonnutritive snack. Have fruit or fruit sorbet for dessert after dinner, brush your teeth and be done for the day You are eating a salad a day plus other cooked and raw vegetables and beans. You are eating fruit after meals. You are reducing your intake of meat, eggs and dairy. You are switching to healthier animal food options. You are eating some raw nuts and seeds every day

Action Steps If you are a big milk drinker, experiment cutting back at your own pace: l

Days 2123

C o w’s milk can be difficult to digest and lead to skin and digestive problems While calcium is important, you get all the calcium you need in beans, greens and seeds , which are loaded with antioxidants and phytochemicals important for protecting you health and supporting bone strength. Hormones and antibiotics in milk are also a consideration.

Cut back on olive oil and use less oil in your cooking. By the end of 40 days, you should be using 1 tablespoon of olive oil a day or less: All oil, even olive oil, has 120 calories per tablespoon where calories and weight can pile on fast. l If you consume a salad with olive oil, you could easily be adding 300400 extra calories Eat Right America - Nutrition Prescription Report without even being aware of it. Page 33 / 63 Days 2425 l Fats are important for the body, but you should get them from flaxseed, raw nuts, seeds and avocados – not oils. Seeds and nuts offer dramatically protective against heart disease. l

40 Day Plan

You are eating some raw nuts and seeds every day

Action Steps If you are a big milk drinker, experiment cutting back at your own pace: l

Days 2123

Cut back on olive oil and use less oil in your cooking. By the end of 40 days, you should be using 1 tablespoon of olive oil a day or less: l

Days 2425

All oil, even olive oil, has 120 calories per tablespoon where calories and weight can pile on fast. If you consume a salad with olive oil, you could easily be adding 300400 extra calories without even being aware of it. Fats are important for the body, but you should get them from flaxseed, raw nuts, seeds and avocados – not oils. Seeds and nuts offer dramatically protective against heart disease. Try water sautéing instead of cooking with oil. Water sautéing is simple and great with stirfrys. To water sauté, heat a skillet on high heat. When water sputters when dropped in the pan, you are ready to water sauté. Use small amounts of water initially and add more water to the skillet or pan when necessary until vegetables are tender.

Don’t snack (unless you are an athlete) and eat enough to last you between meals: l

Days 2628

The digestive tract needs to rest between meals so the body can enhance repair and rid itself of waste. Snacking does not allow your body to tap into your true hunger signals when nature’s foods taste great. It is virtually impossible to lose weight permanently if you are constantly eating. Frequent eating is most often overeating.

Change the focus of your meal from meat to vegetables: l

Days 2930

l l l

Day 30 Milestone

l l

40 Day Plan

When having an animal product at a meal, have mostly vegetables with it, not bread or pasta. Over time, increase the amount of vegetables you are eating and decrease the amount of meat you eat (which will happen automatically as you fill up on the nutrients and fiber in vegetables). Green vegetables are very high in protein so you can rest assured you are getting your protein needs through greens, beans, nuts and seeds. You are regularly eating a salad every day. You are regularly eating fruit after meals. You are consuming less milk and oil; maybe you are tried water sautéing when cooking You are snacking less that you used to. When eating meat, you are consuming healthier options and eating more vegetables and less meat.

Action Steps Cut back on caffeine in the form of tea, coffee and diet sodas. Go at a pace that works for you. If possible, get to no more than a 1 cup of coffee/tea by the end of the 40 Day Plan: l

Days 3133

Days 3538

Caffeine is a stimulant; too much coffee/caffeine can create many serious problems such as anxiety, irregular heart beat and digestive problems. The best way to overcome reliance on caffeine is to get more sleep and to continue to properly nourish the body with healthpromoting foods. When you crave coffee, try drinking water, fresh squeezed juice (not too much, given calories) and green or herbal teas.

Use processed foods (e.g sweets, white flour and chips) very occasionally because they are Eat Right America - Nutrition Prescription empty calories and deplete the body’s own resources: Report Page 34 / 63

Days 3940

Now that you are nourishing yourself, your cravings for these foods should start to diminish. Maybe you want something crunchy, reach for an apple instead of chips.

vegetables and less meat.

40 Day Plan

Action Steps Cut back on caffeine in the form of tea, coffee and diet sodas. Go at a pace that works for you. If possible, get to no more than a 1 cup of coffee/tea by the end of the 40 Day Plan: l

Days 3133

Days 3538

Beans and raw nuts and seeds should help you stabilize your blood sugar cravings.Break the habit/ritual of eating sugar (e.g. after dinner cookie) by calling a friend, talking a walk, etc. Close the kitchen after dinner. Use processed foods (e.g sweets, white flour and chips) very occasionally because they are empty calories and deplete the body’s own resources:

Days 3940

Now that you are nourishing yourself, your cravings for these foods should start to diminish. Maybe you want something crunchy, reach for an apple instead of chips.

If you buy a lot of readymade foods, do not buy foods/seasonings/soups that contain more than 200 mg per serving. l

Day 40 Milestone

l l

You are regularly eating a salad every day as well as additional raw and cooked vegetables. You are regularly eating fruit after every meal and/or starting your day off with a smoothie. You regularly consume beans (1/2 to 1 cup), raw nuts and seeds (1 oz. or handful). You are consuming no more than 1 tablespoon of oil a day. You are eating no more than one serving of animal food (white meat, fish, egg white and fish) a da and hopefully even less. (A serving is no bigger than size of your fist.) You are eating grains/starchy vegetables no more than 2 times a day. You are drinking no more than 1 cup of coffee/tea a day or move towards that goal.

The 40 Day Plan is intended to get you on your way to becoming a Nutritarian. As you become more comfortable with the eating suggestions provided, please experiment with additional ways to take your health to the next level such as green juices, blended salads, soups and stews.

IX. Purchasing Guidelines Here are some guidelines for purchasing ready made salad dressings, soups, tomato products and beans. Prepared commercial foods are typically high in salt (sodium), so read the label carefully. Some products that meet these guidelines are listed. If they can’t be found in your local supermarket or health food store, most of these companies have online stores where you can order their products. I. SALAD DRESSINGS: General Guidelines per 2 Tablespoon serving: Less than 200 mg of Sodium

Calories

Sodium

Annie’s Naturals:

Low Fat Mustard Vinaigrette Low Fat Raspberry Vinaigrette

45 35

200 75

A Perfect Pear

Ginger Pear Salad Dressing

Consorzio

Mango Dressing Raspberry and Balsamic Dressing Strawberry Balsamic

30 30 20

10 0 0

30 10 10 15 15

105 180 160 85 190

35 40

180 200

Honey Mustard Spicy Mexican Kozlowski Farms Zesty Herb Raspberry Poppy Sesame Seed Eat Right America - Nutrition Prescription Report Fat Free Raspberry Vinaigrette Fat Free Honey Dijon

Page 35 / 63

Calories

Sodium

Annie’s Naturals:

Low Fat Mustard Vinaigrette Low Fat Raspberry Vinaigrette

45 35

200 75

A Perfect Pear

Ginger Pear Salad Dressing

Consorzio

Mango Dressing Raspberry and Balsamic Dressing Strawberry Balsamic

30 30 20

10 0 0

Kozlowski Farms

Honey Mustard Spicy Mexican Zesty Herb Raspberry Poppy Sesame Seed

30 10 10 15 15

105 180 160 85 190

Maple Grove Farms

Fat Free Raspberry Vinaigrette Fat Free Honey Dijon Fat Free Balsamic Vinaigrette Fat Free Cranberry Vinaigrette Fat Free Poppy Seed Fat Free Lime Basil Vinaigrette Fat Free Wasabi Dijon Fat Free Vidalia

35 40 5 20 40 25 35 20

180 200 160 180 80 90 200 140

Tres Classic

Grand Garlic Caesar Lemon Dijon Cabernet Herb Honey Dijon Red Raspberry Tomato Herb French

5 10 5 16 20 20 15

95 60 100 0 110 0 5

Walden Farms

Thousand Island Red Wine Vinaigrette Classic French Russian

0 0 0 0

190 190 180 190

II. SOUPS: General Guidelines per 1 Cup of soup: Less than 200 mg of Sodium

Calories

Sodium

Pacific Natural Foods

Low Sodium Organic Veg Broth

140

Imagine

Low Sodium Organic Veg Broth

140

Health Valley Soup (no salt added, organic)

Black Bean Lentil Minestrone Tomato Vegetable Mushroom Barley Potato Leek Split Pea

130 100 70 80 80 70 70 110

25 25 45 35 40 25 45 115

III. BEANS: Eat Right America - Nutrition Prescription Report General Guidelines for a ½ cup serving: Less than 200 mg of Sodium

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Calories

Sodium

Split Pea

110

115

III. BEANS: General Guidelines for a ½ cup serving: Less than 200 mg of Sodium

Calories

Sodium

Eden Foods Organic No Salt Added

Adzuki Beans Black Beans Black Eyed Peas Cannellini Beans Garbanzo Beans Kidney Beans Pinto Beans

110 110 90 100 130 100 110

10 150 25 40 30 15 15

Westbrae Organic

Organic Black Beans Great Northern Beans Kidney Beans Lentils Pinto Beans Red Beans

100 100 100 100 100 100

140 140 140 150 140 140

IV. TOMATO/PASTA SAUCE: General Guidelines for a ½ cup serving: Less than 200 mg of Sodium

Calories

Sodium

Walnut Acres

Low Sodium Tomato & Basil

Eden Foods

No Salt Added Spaghetti Sauce

Enrico’s

Traditional with No Salt

Millina’s

Organic Low Sodium Tomato & Basil

Francesco Rinaldi

Grandma’s Favorites, Traditional No Salt added

V. SPICES AND SEASONINGS: l l l l l

Spike, no salt VegeBase by Vogue Mrs. Dash Nutritional Yeast – gives a nutty, cheesy flavor; can be used as an alternative to parmesean cheese Braggs Liquid Aminos – all purpose seasoning derived from soy beans; can be used as an alternative to soy sauce (still contains same amount of sodium as low sodium soy sauce (600 mg per tablespoon) so limit use to ½ teaspoon/serving)

VI. AVAILABLE AT www.eatrightamerica.com : l

Raw Nut Butters ¡ Raw Cashew Butter ¡ Raw Almond Butter Flavored Vinegar ¡ Spicy Pecan ¡ Riesling Raisin ¡ Blood Orange ¡ Black Fig ¡ D’Anjou Pear Spices ¡ Dr. Fuhrman’s VegiZest

X. Helpful Tips Keep a good assortment of healthy food in the house. The key to success is having the right kinds of food available to prevent being tempted by the wrong foods. We suggest the following items:

Put a sign on your refrigerator that says “The Salad is the Main Dish”

Plan your weekly menu to be sure you always have access to the right foods.

Eat Right America - Nutrition Prescription Report

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Prepare enough of one dish so you have leftovers for a few days.

Invest in a powerful blender to bring variety to the ways you can incorporate more fruits and vegetables to

Dr. Fuhrman’s VegiZest

Put a sign on your refrigerator that says “The Salad is the Main Dish”

Plan your weekly menu to be sure you always have access to the right foods.

Prepare enough of one dish so you have leftovers for a few days.

Invest in a powerful blender to bring variety to the ways you can incorporate more fruits and vegetables to your lifestyle.

Eat your salad first. Eat a salad or raw veggies with a dip to start both lunch and dinner.

Keep lots of frozen fruits and prewashed vegetables in the home.

Get rid of all the unhealthy food in your kitchen (e.g. sweets, processed foods, saltladen foods, etc.) to avoid unnecessary temptation.

Have cooked greens or soups with greens at every lunch and dinner.

Don’t eat after 8:00pm.

Cook soups & stews. It is less timeconsuming & retains most of the vegetable’s nutrients.

Lowsodium prepared canned soup & frozen vegetables can be used to cut cooking time.

Water sauté instead of cooking with oil which contains 120 calories per tablespoon.

Explore the four “S”s: Smoothies, (homemade) Soups, Salads and Sorbets.

Have a fruit sorbet or fruit dessert after dinner and then clean the kitchen, clean your teeth and end eating for the day.

Do not eat restaurant or storebought soups as they are usually very high in sodium.

When eating out, find a restaurant with some healthy options.

Order multiple healthy side dishes.

Skip the bread and butter/olive oil.

Order salad with dressing on the side.

Create simple meal plans: ¡

Breakfast: fresh fruit

Lunch: salad, beans on top and more fruit

Dinner: salad and two nonstarchy cooked vegetables. Have fruit for dessert.

XI. ANDI and MANDI: Commonly Eaten Foods Foods evaluated by our Nutritional Scoring System get two numbers: an ANDI Nutrient Score and a MANDI Point Value. Both scores give you information on how nutrients are in the food, per calorie. ANDI scores help you understand and compare which foods are most healthy. MANDI takes into account the serving size of a food so you develop your daily meal plans and recipes. As an example, Kale’s ANDI is 1000. One serving of Kale will give you a MANDI of 25 towards your daily MANDI goal (which could be anywhere from 50 to 100, depending on your needs) ANDI stands for Aggregate Nutrient Density Index. The “ANDI” Nutrient Score is a rating system that scores foods on a scale of 01000. It is based on how many nutrients the food has per calorie. The most nutrient dense foods score 1000; all other foods are then scored relative to them. Kale, a drak leafy green, scores 1000 while Coke scores 0.5. MANDI stands for Menu Aggregate Nutrient Density Index. The “MANDI” Point System uses “ANDI” Scores and is based on specific serving sizes of individual foods and recipes. It allows you to rate your daily menus. Using a simple equation, the ANDI, and the calories per serving, we calculate the “MANDI”. Vegetables

ANDI

Serving Size

MANDI

Mustard Greens, cooked

1000

1.5 cups

25.0

Watercress, raw

1000

3 cups

17.0

Kale, cooked

1000

1.5 cups

25.0

Turnip Greens, cooked

1000

1.5 cups

25.0

Collard Greens, cooked

1000

1.5 cups

33.0

Bok Choy, cooked

824

1.5 cups

20.6

Spinach, raw

739

5 cups

18.5

Spinach, cooked

697

1.5 cups

23.0

Brussels Sprouts

672

2 cups

27.6

Swiss Chard, cooked

670

1.5 cups

16.8

Arugula, raw

560

5 cups

9.5

Radish

554

6 items

9.4

Bean Sprouts

444

1 cup

11.1

Red Pepper

420

1.5 cups

10.5

Cabbage, raw

420

1.5 cups

10.5

Romaine

389

5 cups

9.7

Broccoli, raw

376

1.5 cups

9.4

Vegetable Juice

367

8 oz

9.2

Boston Lettuce

353

5 cups

8.8

Carrot Juice

344

1 cup

14.1

Broccoli, cooked

342

2 cups

14.0

Dandelion Greens, cooked

329

1.5 cups

8.2

Escarole, raw

322

3 cups

5.5

Cauliflower

285

1.5 cups

7.4

Green Pepper

258

1.5 cups

6.5

Tomato Sauce

248

½ cup

6.2

Artichoke

244

2 items

12.0

Carrots, raw

240

1.5 cups

7.9

Salsa

236

¼ cup

5.9

234

2 cups

7.7

Zucchini

222

2.5 cups (1 item)

5.6

Tomato, diced

164

2 cups

5.4

Eat Right America - Nutrition Prescription Report Asparagus

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Carrots, raw

240

1.5 cups

7.9

Salsa

236

¼ cup

5.9

Asparagus

234

2 cups

7.7

Zucchini

222

2.5 cups (1 item)

5.6

Tomato, diced

164

2 cups

5.4

Butternut Squash

159

1.5 cups

7.8

Celery

135

1.5 cups

2.3

Mushrooms

134

1.5 cups

2.3

Iceberg Lettuce

110

5 cups

2.8

Beets

1.5 cups

4.0

Eggplant

2 cups

3.2

Sweet Potato

1 cups

5.3

Green Peas

1.5 cups

4.1

Cucumber

1 item

1.2

Onions

1 cup

1.2

Potato

1.5 cups

1.7

Corn

1.5 cups

1.6

Fruit

ANDI

Serving Size

MANDI

Strawberries

212

1.5 cups

7.0

Pomegranate Juice

193

4 oz

6.4

Plums

158

3 items

6.5

Raspberries

145

1.5 cups

6.0

Blueberries

130

1.5 cups

6.4

Orange

109

1 item

3.6

Grapefruit

102

1.5 cups

5.0

Cantaloupe

100

2 cups

4.1

Kiwi

2 items

Watermelon

2.5 cups

3.7

Orange Juice

8 oz

3.5

Apple

1 item

2.5

Peach

2 items

2.4

Cherries

1.5 cups

3.3

Pineapple

1.5 cups

2.6

Apricots

4 items

2.1

Mango

1 item

2.5

Prunes

¼ cup

1.9

Pears

1 item

1.9

Honeydew Melon

2 cups

2.2

Avocado

half

2.6

Grapes

1.5 cups

1.3

Banana

1 item

1.2

Figs

¼ cup

1.2

Dates

¼ cup

0.9

Raisins

240

¼ cup

0.7

Eat Right America - Nutrition Prescription Report

Nuts Brazil Nuts

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ANDI 116

Serving Size ¼ cup

MANDI 6.9

Dates

¼ cup

0.9

Raisins

240

¼ cup

0.7

Nuts

ANDI

Serving Size

MANDI

Brazil Nuts

116

¼ cup

6.9

Sunflower Seeds

¼ cup

2.5

Flax Seeds

2 T

1.8

Sesame Seeds

¼ cup

2.4

Pecans

¼ cup

1.8

Pumpkin Seeds

¼ cup

1.9

Tahini Butter

2 T

1.7

Walnuts

¼ cup

1.6

Pistachios

¼ cup

1.6

Almonds

¼ cup

1.5

Peanuts

¼ cup

1.1

Peanut Butter

2 T

1.0

Cashews

¼ cup

0.8

Cashew Butter

2 T

0.7

Pine Nuts

¼ cup

0.6

Macadamias

¼ cup

0.6

Beans

ANDI

Serving Size

MANDI

Tofu

4 oz

2.8

Lentils

1 cup

4.0

Black Beans

1 cup

3.4

Edamame

1 cup

3.7

Adzuki Beans

1 cup

3.6

Kidney Beans

5.6

1 cup

3.3

Soybeans

1 cup

3.1

Chick Peas

1 cup

3.1

Soy Burgers

1 item

2.2

Soy Milk

8 oz

2.2

Soy Cheese

½ cup

1.5

Grains

ANDI

Serving Size

MANDI

Oats, cooked

1 cup

2.6

Brown Rice, cooked

1 cup

2.4

Sprouted Grain Bread

1 slice

5.5

Barley, cooked

1 cup

1.7

Whole Wheat Bread

1 slice

0.8

Quinoa, cooked

1 cup

1.2

Whole Wheat Pasta, cooked

2 cups

1.3

White Pasta, cooked

2 cups

1.3

White Bread

1 slice

0.9

Bagel, whole grain

1 item

1.0

1 cup

0.7

White Rice, cooked Eat Right America - Nutrition Prescription Report

Fish

ANDI

Serving Size

MANDI

Page 41 / 63

White Bread

1 slice

0.9

Bagel, whole grain

1 item

1.0

White Rice, cooked

1 cup

0.7

Fish

ANDI

Serving Size

MANDI

Yellowfin Tuna

3 oz

1.9

Flounder/Sole

3 oz

0.7

Salmon

3 oz

1.9

Swordfish

3 oz

1.9

Shrimp

3 oz

1.3

Canned Tuna, in water

3 oz

1.5

Cod

3 oz

1.0

Dairy

ANDI

Serving Size

MANDI

Skim Milk

8 oz

1.4

Plain Yogurt, low fat

1 cup

1.4

Feta Cheese

2 oz

1.2

Whole Milk

8 oz

1.0

Cottage Cheese, low fat

1 cup

1.0

Fruit Yogurt, low fat

1 cup

0.9

Cheddar Cheese

2 oz

0.7

American Cheese

2 oz

0.6

Vanilla Ice Cream

1 cup

0.6

Vanilla Frozen Yogurt

1 cup

0.6

Cream Cheese

4 tablespoons

0.2

Eggs / Meat

ANDI

Serving Size

MANDI

Deli Turkey Breast

3 oz (3 slices)

1.4

Chicken Breast

3 oz

1.3

London Broil

3 oz

1.4

Pork Loin

3 oz

1.4

Ground Beef

3 oz

1.2

Bologna

3 oz(3 slices)

0.8

Hot Dog, beef

1 item

0.4

Refined / Processed

ANDI

Serving Size

Milk Chocolate Bar

1 bar(43g)

1.2

Pizza

2 slices

1.2

Popcorn

4 cups

1.4

McDonalds Cheeseburger

1 item

1.4

Pretzels

10 items

0.8

Potato Chips

1 oz(10 items)

0.6

Saltine Crackers

5 items

0.4

Granola Bars, Chocolate Chip

1 items

0.4

McDonalds French Fries

medium bag

0.5

2 items

0.3

Corn Oil

1 Tablespoon

0.1

Olive Oil

1 Tablespoon

0.1

Sugar Cookies Eat Right America - Nutrition Prescription Report

MANDI

Page 42 / 63

Granola Bars, Chocolate Chip

1 items

0.4

McDonalds French Fries

medium bag

0.5

Sugar Cookies

2 items

0.3

Corn Oil

1 Tablespoon

0.1

Olive Oil

1 Tablespoon

0.1

Honey

1 Tablespoon

0.0

Cola

0.5

8 oz

0.0

XII. Disease WriteUps a. Current Health Conditions You have indicated that you have: Osteoporosis: Follow a good quality diet that contains calcium from easily absorbed plant sources such as green vegetables, beans and tofu. Take a vitamin D supplement if you do not get sun exposure throughout the year or if you avoid the sun or use sun block. Do vigorous exercise to strengthen your back and legs and consider using a weighted vest for added bone strength. Rheumatoid Arthritis: Focus on a high nutrient, vegan diet rich in green vegetables. Avoid animal products, wheat, salt and oil. Use a High Concentrate Fish Oil which contains EPA and DHA or plant derived DHA to provide extra long chain omega 3 fatty acids. Take a multivitamin/mineral plus additional vitamin D supplementation. Caution: This program is so effective at dropping your weight, blood pressure, and blood sugar that medication adjustments may be necessary so that you are not overmedicated. If your blood sugar or blood pressure improves dramatically and medications are not reduced or eliminated, it could be harmful to your health. Please consult your physician.

b. Adult Disease WriteUps Detail Reports ADULT ARTHRITIS I. Introduction: The most common type of arthritis is Osteoarthritis, a degenerative arthritis usually associated with poor nutrition and aging. This type of arthritis occurs as a result of inflammation and weakening of the joint capsule and cartilage lining the joints. Its primary symptoms include knee, back and hip pain, which can lead to surgical replacements. Although excess weight can accelerate its progression, a chief factor in the development of osteoarthritis is poor circulation to the microscopic blood vessels that carry oxygen and other nutrients to the joints.1 Rheumatoid arthritis is another form of arthritis and not as common as osteoarthritis. Rheumatoid arthritis is an autoimmune disease that usually occurs in symmetrical parts of the body, such as hands, wrists, knees and feet. It is not entirely understood why autoimmune diseases develop. A combination of factors such as bacterial overgrowth in the digestive tract, increased gut permeability, immune system hyperreactivity and retention of toxic metabolites that stimulate the immune response all play a role. II. Nutrition Prescription: Many of the principles below apply to anyone seeking nutritional excellence and disease prevention and reversal, with a few very specific to those for whom arthritis is a concern. A highnutrient, vegetablenutfruitbased diet. Green vegetables, fruit and beans should make up most of the diet e.g. salads, vegetablebean soups and steamed green vegetables dishes. The greater the quantity and assortment of fruits, vegetables, beans, seeds and nuts consumed, the lower the incidence of heart attacks, strokes, diabetes and cancer.2 Such foods provide protective factors such as fiber, antioxidants, folate, Eat Right America - Nutrition Prescription Report Page 43 / 63 bioflavonoids, and other phytochemicals that boosts the immune system and detoxify the body, repairing cellular damage.3 l One tablespoon of ground flax seeds daily, easily added to oatmeal, shakes and desserts. Flax seeds are rich in l

Honey

1 Tablespoon

0.0

Cola

0.5

8 oz

0.0

b. Adult Disease WriteUps Detail Reports ADULT ARTHRITIS I. Introduction: The most common type of arthritis is Osteoarthritis, a degenerative arthritis usually associated with poor nutrition and aging. This type of arthritis occurs as a result of inflammation and weakening of the joint capsule and cartilage lining the joints. Its primary symptoms include knee, back and hip pain, which can lead to surgical replacements. Although excess weight can accelerate its progression, a chief factor in the development of osteoarthritis is poor circulation to the microscopic blood vessels that carry oxygen and other nutrients to the joints.1 Rheumatoid arthritis is another form of arthritis and not as common as osteoarthritis. Rheumatoid arthritis is an autoimmune disease that usually occurs in symmetrical parts of the body, such as hands, wrists, knees and feet. It is not entirely understood why autoimmune diseases develop. A combination of factors such as bacterial overgrowth in the digestive tract, increased gut permeability, immune system hyperreactivity and retention of toxic metabolites that stimulate the immune response all play a role. II. Nutrition Prescription: Many of the principles below apply to anyone seeking nutritional excellence and disease prevention and reversal, with a few very specific to those for whom arthritis is a concern. A highnutrient, vegetablenutfruitbased diet. Green vegetables, fruit and beans should make up most of the diet e.g. salads, vegetablebean soups and steamed green vegetables dishes. The greater the quantity and assortment of fruits, vegetables, beans, seeds and nuts consumed, the lower the incidence of heart attacks, strokes, diabetes and cancer.2 Such foods provide protective factors such as fiber, antioxidants, folate, bioflavonoids, and other phytochemicals that boosts the immune system and detoxify the body, repairing cellular damage.3 l One tablespoon of ground flax seeds daily, easily added to oatmeal, shakes and desserts. Flax seeds are rich in lignans, minerals and vitamins as well as beneficial omega3 fats which promote brain and heart health.4 l DHA supplement, 100400 mg daily. DHA is essential for optimal brain and eye function.5 l Vitamin D, 10002000 IUs. Vitamin D is a critical nutrient, not just for one’s bones, but for general protection against heart disease, cancer, autoimmune and many other health problems.6 Fewer than 10% of calories should come from animal foods such as fish, white meat chicken and egg whites. l Eat Right America - Nutrition Prescription Report Page 44 / 63 Adopting a diet that is lower in animal protein and higher in vegetable protein, has been shown in the scientific literature to benefit patients many types of health problems.7 l

l l

DHA supplement, 100400 mg daily. DHA is essential for optimal brain and eye function.5 Vitamin D, 10002000 IUs. Vitamin D is a critical nutrient, not just for one’s bones, but for general protection against heart disease, cancer, autoimmune and many other health problems.6 Fewer than 10% of calories should come from animal foods such as fish, white meat chicken and egg whites. Adopting a diet that is lower in animal protein and higher in vegetable protein, has been shown in the scientific literature to benefit patients many types of health problems.7 No or little oil. Raw nuts and seeds are permitted, but only one ounce or less. Walnuts, in particular, are rich in beneficial omega3 fats which promote brain and heart health.8 1 tsp or 5 capsules of fish oil. Rich in EPA and DHA and particularly helpful for those with an autoimmune form of arthritis e.g. rheumatoid arthritis.9 A high quality probiotic. 70% of the immune system is located in the gastrointestinal (GI) tract. Probiotics aid digestion and prevent the growth of harmful bacteria.10 Use a mixture of favorable strains, including lactobacillus plantarum and lactobacillus acidophilus. No full dairy fat, saturated fat or trans fat e.g. butter, whole milk, cottage cheese and cheese. These foods raise cholesterol and promote cancer, heart disease and raise the toxic load in the body.11 No red meat, processed meats, luncheon meats and barbequed meat. No red meat, processed meats, luncheon meats and barbequed meat. These foods contain very high levels of saturated fat and trans fat which are heart disease and cancer promoters.12 Avoid processed foods. Processed foods are often devoid of any nutritional value and very high in salt and sugar. In addition, the baking or toasting of grains causes browning of food and formation of a hard crust which is rich in a toxin called acrylamide. Exercise regularly and consistently. Do it on a regimented schedule, preferably 30 minutes twice daily. Walking stairs in one of the greatest exercises for weight loss. Exercising strengthens the body, promotes weight loss and improves mood.13 A body that exercises burns more calories when not exercising (since muscles stay metabolically active).

III. Expected outcome: Osteoarthritis is reversible in early stages, but not if the disease has progressed for a long time. However, nutritional excellence can deliver the following outcomes: l l l

Reverse osteoarthris (if treated early) Reverse rheumatoid arthritis (autoimmune) Live without/with reduced pain; better quality of life

References 1. Ann Rheum Dis. 2001; 60(7):6609 (ISSN: 00034967) Barrera P; Joosten LA; den Broeder AA; van de Putte LB; van Riel PL; van den Berg WB Department of Rheumatology, University Hospital, Nijmegen, The Netherlands. p.barrera@reuma.azn.nl. 2. World Health Statistics Annual 19941998 Online Version, World Wide Web www.who.int/whosis. Food and Agriculture Organization of the United Nations, Statistical Database Food Balance Sheets, 19611999, Available On Line, www.fao.org. National Institute of Health, Global Cancer Rates, Cancer Death Rates Among 50 Countries, 1986 1999, Available OnLine, www.nih.gov. 3. Steinmetz KA, Potter JD. Vegetables, fruit and cancer. II Mechanisms. Cancer Causes Control. 1991;2(6):427442. 4. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570) 5. Sally A. Frautschy, MS, PhD, Greg M. Cole, PhD. DHA and Dementia: Preserving Cognition in the Aging Patient 6. Benefits and requirements of vitamin D for optimal health: a review. Altern Med Rev. 2005; 10(2):94111 (ISSN: 10895159). Grant WB, Holick MF. Sunlight Nutrition and Health Research Center (SUNARC), 2107 Van Ness Ave., Ste. 403B, San Francisco, CA 94109, USA. wgrant@sunarc.org. 7. Descovich GC, Ceredi C, Gaddi A, et al. Multicenter study of soybean protein diet for outpatient hyper cholesterolaemic patients. Lancet 1980;2(8197):709712. Carroll KK. Hypercholesterolemia and atherosclerosis: effects of dietary protein. Fed Proc 1982 41(11):27922796. Sirtori CR, Noseda G, Descovich GC. Studies on the use of a soybean protein diet for the management of human hyperlipoproteinemias. In: Gibney MJ, Kritchevsky D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atheroscleosis. New York: Liss, 1983; 135148. Sirtori CR, ZucchiDentone C, Sirtori M, et al. Cholesterollowering and HDLraising properties of lecithinated soy proteins in type II hyperlipidemic patients. Ann Nutr Metab 1985;29(6):348357. Gaddi A Ciarrocchi A, Matteucci A, et al. Dietary treatment for familial hypercholesterolemia—differential effects of dietary soy protein according to the apoprotein E phenotypes. Am J Clin Nutr 1991;53:11911196. Carroll KK. Dietary proteins and amino acids—their effects on cholesterol metabolism. In Gibney MJ, Kritchevshy D, eds. Animal and Vegetable Proteins in Lipid Metabolism and

Eat Right America - Nutrition Prescription Report

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Atherosclerosis. New York: Liss, 1983;917. Jenkins DJ, Kendall CW, Mehling CC, et al. Combined effect of vegetable protein (soy) and soluble fiber added to a standard cholesterollowering diet. Metabolism 1999;48(6):809816. Anderson JW, Johnstone BM, CookNewell ME. Metaanalysis of the effects of soy protein intake on serum lipids. N

II hyperlipidemic patients. Ann Nutr Metab 1985;29(6):348357. Gaddi A Ciarrocchi A, Matteucci A, et al. Dietary treatment for familial hypercholesterolemia—differential effects of dietary soy protein according to the apoprotein E phenotypes. Am J Clin Nutr 1991;53:11911196. Carroll KK. Dietary proteins and amino acids—their effects on cholesterol metabolism. In Gibney MJ, Kritchevshy D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atherosclerosis. New York: Liss, 1983;917. Jenkins DJ, Kendall CW, Mehling CC, et al. Combined effect of vegetable protein (soy) and soluble fiber added to a standard cholesterollowering diet. Metabolism 1999;48(6):809816. Anderson JW, Johnstone BM, CookNewell ME. Metaanalysis of the effects of soy protein intake on serum lipids. N Eng J Med 1995;333(5):276282. Satoh A, Hitomi M, Igarashi K. Effects of spinach leaf protein concentrate on the serum cholesterol and amino acid concentrations in rats fed a cholesterolfree diet. J Nutr Sci Vitaminol (Tokyo) 1995;41(5):563573. 8. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570) 9. J Rheumatol. Reduction of cardiovascular risk factors with longterm fish oil treatment in early rheumatoid arthritis. 2006; 33(10):19739 (ISSN: 0315162X) Cleland LG; Caughey GE; James MJ; Proudman SM. Rheumatology Unit, Royal Adelaide Hospital, North Terrace, Adelaide, Australia. lcleland@mail.rah.sa.gov.au 10. Beneficial effects of consumption of a dairy product containing two probiotic strains, Lactobacillus coryniformis CECT5711 and Lactobacillus gasseri CECT5714) Nutr Hosp. 2007; 22(4):496502 (ISSN: 02121611) LaraVilloslada F; Sierra S; Boza J; Xaus J; Olivares M. Departamento de Inmunología y Estudios preclinicos, Puleva Biotech, Granada, España. flara@pulevabiotech.es 11. Willett WC. Nutrition and cancer. Salud Publica Mex 1997;39(4):298309. Marks F, Furstenberger G, MullerDecker K. Metabolic targets of cancer chemoprevention: interruption of tumor development by inhibitors of arachidonic acid metabolism. Recent Results Cancer Res 1999;151:4567. Staessen L, De Bacquer D, De Henauw S, et al. Relation between fat intake and mortality: an ecological analysis in Belgium. Eur J Cancer Prev 1997;6(4):374381. Rose DP. Dietary fatty acids and prevention of hormoneresponsive cancer. Proc Soc Exp Biol Med 1997;216(2):224233. 12. Volk MG. An examination of the evidence supporting the association of dietary cholesterol and saturated fats with serum cholesterol and development of coronary heart disease. Altern Med Rev. 2007; 12(3):22845 (ISSN: 1089 5159) Charles Sturt University, Bathurst NSW, Australia. marion@cambridgehealth.com.au 13. Annesi JJ; Unruh JL. Relations of exercise, selfappraisal, mood changes and weight loss in obese women: testing propositions based on Baker and Brownell's (2000) model. Am J Med Sci. 2008; 335(3):198204 (ISSN: 00029629) YMCA of Metropolitan Atlanta, Atlanta, Georgia 30303, USA. jamesa@ymcaatlanta.org

ADULT AUTOIMMUNE: I. Introduction: Autoimmune diseases are caused by an inflammatory process regulated by our immune system. Autoimmunity is the failure of an organism to recognize its own constituent parts as self, which results in an immune response against its own cells and tissues. Examples of autoimmune diseases include: psoriasis, lupus, rheumatoid arthritis, fibromyalgia, inflammatory bowel disease, Crohn’s and ulcerative colitis. An aggressive nutritional approach to autoimmune illnesses should always be tried first when the disease is in its infancy. Logically, the more advanced the disease is and the more damage that has been done by the disease, the less likely the patient will respond. Modern drugs often contribute to the disability and misery of patients with an autoimmune illness and increase cancer risk.1 Studies show that the longterm outcome is poor after twenty years of taking such medication.2 Patients who use drugs that suppress the immune system forgo some protection that the immune system offers against infection and cancer.3 These individuals need a superior diet, even if they can’t stop all medications. II. Nutrition Prescription: Many of the principles below apply to anyone seeking nutritional excellence and disease prevention and reversal, with a few very specific to those for whom autoimmune illness is a concern. A highnutrient, vegetablenutfruitbased diet. Green vegetables, fruit and beans should make up most of the diet e.g. salads, vegetablebean soups and steamed green vegetables dishes. The greater the quantity and assortment of fruits, vegetables, beans, seeds and nuts consumed, the lower the incidence of heart attacks, strokes, diabetes and cancer.4 Such foods provide protective factors such as fiber, antioxidants, folate, bioflavonoids, and other phytochemicals that boosts the immune system and detoxify the body, repairing cellular damage.5 Eat a small salad before lunch and dinner and chew it well (digestive issues). This will enhance the digestibility of l Eat Right America - Nutrition Prescription Report Page 46 / 63 the food. Once the digestive track has healed, move to bigger salads at meal time and them with soups/cooked greens. l

l l

l l l

strokes, diabetes and cancer.4 Such foods provide protective factors such as fiber, antioxidants, folate, bioflavonoids, and other phytochemicals that boosts the immune system and detoxify the body, repairing cellular damage.5 Eat a small salad before lunch and dinner and chew it well (digestive issues). This will enhance the digestibility of the food. Once the digestive track has healed, move to bigger salads at meal time and them with soups/cooked greens. More cooked greens first (digestive issues). If dealing with a digestiverelated disorder such as IBS, Crohn’s, ulcerative colitis, start with mostly cooked vegetables. Have oatmeal and fruit at breakfast (digestive issues). No dairy, grains and very little fruit. This is the initial protocol for anyone who has all forms of inflammatory bowel diseases. Freshly squeezed vegetable, especially green, juices. A cup of juice delivers nutrients from a few pounds of vegetables and an effective way to increase nutrientdensity of a diet. Eat a high cruciferous diet. Phytochemicals called isothiocyanates (ITCs) are generated in broccoli and other vegetables when they are chewed. ITCs are highly effective in suppressing the growth of cancer cells and detoxifying the body and are achievable through dietary intake of cruciferous vegetables such as watercress and broccoli.6 Blended salads and soups (utilizing cooked leafy greens). This helps increase absorption of favorable phytochemical compounds which nourish and balance the body, bringing balance.7 One tablespoon of ground flax seeds daily, easily added to oatmeal, shakes and desserts. Flax seeds are rich in lignans, minerals and vitamins as well as beneficial omega3 fats which promote brain and heart health.8 DHA supplement, 100400 mg daily. DHA is essential for optimal brain and eye function.9 Multivitamin (digestive issues). Need extra B12, zinc and iodine. Vitamin D, 10002000 IUs. Vitamin D is a critical nutrient, not just for one’s bones, but for general protection against heart disease, cancer, autoimmune and many other health problems.10 Fewer than 10% of calories should come from animal foods such as fish, white meat chicken and egg whites. Adopting a diet that is lower in animal protein and higher in vegetable protein, has been shown in the scientific literature to benefit patients many types of health problems.11 No or little oil. Raw nuts and seeds are permitted, but only one ounce or less. Walnuts, in particular, are rich in beneficial omega3 fats which promote brain and heart health.12 1 tsp or 5 capsules of fish oil. Rich in EPA and DHA and particularly helpful for those with an autoimmune form of arthritis e.g. rheumatoid arthritis.13 During a flareup of e.g. colitis, up the dosage to 2 tsp of fish oil which will have an immunosuppressive effect. A high quality probiotic. 70% of the immune system is located in the gastrointestinal (GI) tract. Probiotics aid digestion and prevent the growth of harmful bacteria.14 Use a mixture of favorable strains, including lactobacillus plantarum and lactobacillus acidophilus. Wateronly fasting. Wateronly fasting is known to be an effective means of lessening the symptoms of autoimmune illnesses.15 One longfast of 1424 days or multiple short fasts of 37 days can be used as an adjunct to nutritional excellence (under the care of the physician). No full dairy fat, saturated fat or trans fat e.g. butter, whole milk, cottage cheese and cheese. These foods raise cholesterol and promote cancer, heart disease and raise the toxic load in the body.16 No red meat, processed meats, luncheon meats and barbequed meat. No red meat, processed meats, luncheon meats and barbequed meat. These foods contain very high levels of saturated fat and trans fat which are heart disease and cancer promoters.17 Avoid processed foods. Processed foods are often devoid of any nutritional value and very high in salt and sugar. In addition, the baking or toasting of grains causes browning of food and formation of a hard crust which is rich in a toxin called acrylamide. Exercise regularly and consistently. Do it on a regimented schedule, preferably 30 minutes twice daily. Walking stairs in one of the greatest exercises for weight loss. Exercising strengthens the body, promotes weight loss and improves mood.18 A body that exercises burns more calories when not exercising (since muscles stay metabolically active). Meditation and stress reduction counseling. Many digestive autoimmune diseases are triggered and/or worsened by stress.19

III. Expected outcome: Nutritional excellence can deliver the following outcomes: Reverse autoimmune condition; remove need for all medication. Live without/with reduced pain; better quality of life Eat RightlAmerica - Nutrition Prescription Report For those living with digestiverelated issues: l Reduced/No pain associated with eating l No constipation or diarrhea l l

Page 47 / 63

Nutritional excellence can deliver the following outcomes: l l l l l l

Reverse autoimmune condition; remove need for all medication. Live without/with reduced pain; better quality of life For those living with digestiverelated issues: Reduced/No pain associated with eating No constipation or diarrhea Normal digestive tract

References 1. Williams GM. Antitumor necrosis factoralpha therapy and potential cancer inhibition. Eur J Cancer Prev. 2008; 17 (2):16977 (ISSN: 14735709). Department of Pathology, New York Medical College, Valhalla, New York 10595, USA. Gary_Williams@NYMC.edu 2. KjeldsenKragh J, Hvatum M, Haugen M, Forre O, Scott H. Antibodies against dietary antigens in rheumatoid arthritis patents treated with fasting and a oneyear vegetarian diet. Clin Exp Rheumatol 1995;13(2):167172. 3. Scott D, Symmons DP, Coulton BL, Popert AJ. Longterm outcome of treating rheumatoid arthritis: results after 20 years. Lancet 1987;1(8542):11081111. 4. World Health Statistics Annual 19941998 Online Version, World Wide Web www.who.int/whosis. Food and Agriculture Organization of the United Nations, Statistical Database Food Balance Sheets, 19611999, Available On Line, www.fao.org. National Institute of Health, Global Cancer Rates, Cancer Death Rates Among 50 Countries, 1986 1999, Available OnLine, www.nih.gov. 5. Steinmetz KA, Potter JD. Vegetables, fruit and cancer. II Mechanisms. Cancer Causes Control. 1991;2(6):427442. 6. Tang L, Zhang Y. Dietary isothiocyanates inhibit the growth of human bladder carcinoma cells. J Nutr. 2004; 134 (8):200410 (ISSN: 00223166) Department of Chemoprevention, Roswell Park Cancer Institute, Buffalo, NY 14263, USA 7. Steinmetz KA, Potter JD. Vegetables, fruit and cancer. II Mechanisms. Cancer Causes Control. 1991;2(6):427442. 8. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570) 9. Sally A. Frautschy, MS, PhD, Greg M. Cole, PhD. DHA and Dementia: Preserving Cognition in the Aging Patient 10. Benefits and requirements of vitamin D for optimal health: a review. Altern Med Rev. 2005; 10(2):94111 (ISSN: 10895159). Grant WB, Holick MF. Sunlight Nutrition and Health Research Center (SUNARC), 2107 Van Ness Ave., Ste. 403B, San Francisco, CA 94109, USA. wgrant@sunarc.org. 11. Descovich GC, Ceredi C, Gaddi A, et al. Multicenter study of soybean protein diet for outpatient hyper cholesterolaemic patients. Lancet 1980;2(8197):709712. Carroll KK. Hypercholesterolemia and atherosclerosis: effects of dietary protein. Fed Proc 1982 41(11):27922796. Sirtori CR, Noseda G, Descovich GC. Studies on the use of a soybean protein diet for the management of human hyperlipoproteinemias. In: Gibney MJ, Kritchevsky D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atheroscleosis. New York: Liss, 1983; 135148. Sirtori CR, ZucchiDentone C, Sirtori M, et al. Cholesterollowering and HDLraising properties of lecithinated soy proteins in type II hyperlipidemic patients. Ann Nutr Metab 1985;29(6):348357. Gaddi A Ciarrocchi A, Matteucci A, et al. Dietary treatment for familial hypercholesterolemia—differential effects of dietary soy protein according to the apoprotein E phenotypes. Am J Clin Nutr 1991;53:11911196. Carroll KK. Dietary proteins and amino acids—their effects on cholesterol metabolism. In Gibney MJ, Kritchevshy D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atherosclerosis. New York: Liss, 1983;917. Jenkins DJ, Kendall CW, Mehling CC, et al. Combined effect of vegetable protein (soy) and soluble fiber added to a standard cholesterollowering diet. Metabolism 1999;48(6):809816. Anderson JW, Johnstone BM, CookNewell ME. Metaanalysis of the effects of soy protein intake on serum lipids. N Eng J Med 1995;333(5):276282. Satoh A, Hitomi M, Igarashi K. Effects of spinach leaf protein concentrate on the serum cholesterol and amino acid concentrations in rats fed a cholesterolfree diet. J Nutr Sci Vitaminol (Tokyo) 1995;41(5):563573. 12. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570) 13. J Rheumatol. Reduction of cardiovascular risk factors with longterm fish oil treatment in early rheumatoid arthritis. 2006; 33(10):19739 (ISSN: 0315162X) Cleland LG; Caughey GE; James MJ; Proudman SM. Rheumatology Unit, Royal Adelaide Hospital, North Terrace, Adelaide, Australia. lcleland@mail.rah.sa.gov.au 14. Beneficial effects of consumption of a dairy product containing two probiotic strains, Lactobacillus coryniformis CECT5711 and Lactobacillus gasseri CECT5714) Nutr Hosp. 2007; 22(4):496502 (ISSN: 02121611) LaraVilloslada F; Sierra S; Boza J; Xaus J; Olivares M. Departamento de Inmunología y Estudios preclinicos, Puleva Biotech, Granada, España. flara@pulevabiotech.es 15. Fuhrman J, Sarter B, Calabro DJ. Brief case reports of medically supervised, wateronly fasting associated with remission of autoimmune disease. Altern Ther Health Med. 2002; 8(4):112, 1101 (ISSN: 10786791) Hunterdon Medical Center, Flemington, NJ, USA 16. Willett WC. Nutrition and cancer. Salud Publica Mex 1997;39(4):298309. Marks F, Furstenberger G, MullerDecker K.

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Metabolic targets of cancer chemoprevention: interruption of tumor development by inhibitors of arachidonic acid metabolism. Recent Results Cancer Res 1999;151:4567. Staessen L, De Bacquer D, De Henauw S, et al. Relation

between fat intake and mortality: an ecological analysis in Belgium. Eur J Cancer Prev 1997;6(4):374381. Rose DP.

15. Fuhrman J, Sarter B, Calabro DJ. Brief case reports of medically supervised, wateronly fasting associated with remission of autoimmune disease. Altern Ther Health Med. 2002; 8(4):112, 1101 (ISSN: 10786791) Hunterdon Medical Center, Flemington, NJ, USA 16. Willett WC. Nutrition and cancer. Salud Publica Mex 1997;39(4):298309. Marks F, Furstenberger G, MullerDecker K. Metabolic targets of cancer chemoprevention: interruption of tumor development by inhibitors of arachidonic acid metabolism. Recent Results Cancer Res 1999;151:4567. Staessen L, De Bacquer D, De Henauw S, et al. Relation between fat intake and mortality: an ecological analysis in Belgium. Eur J Cancer Prev 1997;6(4):374381. Rose DP. Dietary fatty acids and prevention of hormoneresponsive cancer. Proc Soc Exp Biol Med 1997;216(2):224233. 17. Volk MG. An examination of the evidence supporting the association of dietary cholesterol and saturated fats with serum cholesterol and development of coronary heart disease. Altern Med Rev. 2007; 12(3):22845 (ISSN: 1089 5159) Charles Sturt University, Bathurst NSW, Australia. marion@cambridgehealth.com.au 18. Annesi JJ; Unruh JL. Relations of exercise, selfappraisal, mood changes and weight loss in obese women: testing propositions based on Baker and Brownell's (2000) model. Am J Med Sci. 2008; 335(3):198204 (ISSN: 00029629) YMCA of Metropolitan Atlanta, Atlanta, Georgia 30303, USA. jamesa@ymcaatlanta.org 19. Stojanovich L, Marisavljevich D. Stress as a trigger of autoimmune disease. Autoimmun Rev. 2008; 7(3):20913 (ISSN: 15689972) Bezhanijska Kosa University Medical Center, Belgrade University, Serbia. Ljudmila_Stojanovich@yahoo.com

ADULT OSTEOPEROSIS: I. Introduction: Osteoporosis is a silent disease of the bones that makes them weaken and prone to fracture. The disease is “silent” because there are no symptoms when you have osteoporosis, and the condition may come to one’s attention only after you break a bone. When you have osteoporosis, broken bones can occur even from a minor injury, such as a fall. The most common fractures occur at the spine, wrist and hip. Spine and hip fractures in particular may lead to chronic pain, longterm disability and even death. Getting enough exercise, vitamin D and calcium are the keys to strong bones and the prevention of osteoporosis.1 II. Nutrition Prescription: Dietary factors that induce calcium loss in urine are too much animal protein, salt, caffeine, refined sugar, alcohol, nicotine, aluminumcontaining antacids, drugs such as antibiotics, steroids, thyroid hormone and Vitamin A. Many of the principles below apply to anyone seeking nutritional excellence and disease prevention and reversal, with a few very specific to those for whom osteoporosis is a concern: A highnutrient, vegetablenutfruitbased diet. Green vegetables, fruit and beans should make up most of the diet e.g. salads, vegetablebean soups and steamed green vegetables dishes. The greater the quantity and assortment of fruits, vegetables, beans, seeds and nuts consumed, the lower the incidence of heart attacks, strokes, diabetes and cancer.2 Such foods provide protective factors such as fiber, antioxidants, folate, bioflavonoids, and other phytochemicals that boosts the immune system and detoxify the body, repairing cellular damage.3 l One tablespoon of ground flax seeds daily, easily added to oatmeal, shakes and desserts. Flax seeds are rich in lignans, minerals and vitamins as well as beneficial omega3 fats which promote brain and heart health.4 l DHA supplement, 100400 mg daily. DHA is essential for optimal brain and eye function.5 l Vitamin D, 10002000 IUs. Vitamin D is a critical nutrient, not just for one’s bones, but for general protection against heart disease, cancer, autoimmune and many other health problems.6 l A high quality probiotic. 70% of the immune system is located in the gastrointestinal (GI) tract. Probiotics aid digestion and prevent the growth of harmful bacteria.7 Use a mixture of favorable strains, including lactobacillus plantarum and lactobacillus acidophilus. l Fewer than 10% of calories should come from animal foods such as fish, white meat chicken and egg whites. Adopting a diet that is lower in animal protein and higher in vegetable protein, has been shown in the scientific literature to benefit patients many types of health problems.8 l No or little oil. Raw nuts and seeds are permitted, but only one ounce or less. Walnuts, in particular, are rich in beneficial omega3 fats which promote brain and heart health.9 l No full dairy fat, saturated fat or trans fat e.g. butter, whole milk, cottage cheese and cheese. These foods raise cholesterol and promote cancer, heart disease and raise the toxic load in the body.10 Eat Right America - Nutrition Prescription Report Page 49 / 63 l No red meat, processed meats, luncheon meats and barbequed meat. No red meat, processed meats, luncheon meats and barbequed meat. These foods contain very high levels of saturated fat and trans fat which are heart l

No or little oil. Raw nuts and seeds are permitted, but only one ounce or less. Walnuts, in particular, are rich in beneficial omega3 fats which promote brain and heart health.9 No full dairy fat, saturated fat or trans fat e.g. butter, whole milk, cottage cheese and cheese. These foods raise cholesterol and promote cancer, heart disease and raise the toxic load in the body.10 No red meat, processed meats, luncheon meats and barbequed meat. No red meat, processed meats, luncheon meats and barbequed meat. These foods contain very high levels of saturated fat and trans fat which are heart disease and cancer promoters.11 Avoid processed foods. Processed foods are often devoid of any nutritional value and very high in salt and sugar. In addition, the baking or toasting of grains causes browning of food and formation of a hard crust which is rich in a toxin called acrylamide. Avoid added salt, sugar and caffeine. Excess salt, sugar and caffeine consumption causes calcium to be released from the bones and is a contributor to osteoperosis.12 Exercise regularly and consistently. Do it on a regimented schedule, preferably 30 minutes twice daily. Walking stairs in one of the greatest exercises for weight loss. Exercising strengthens the body, promotes weight loss and improves mood.13 A body that exercises burns more calories when not exercising (since muscles stay metabolically active). Hip fractures are more closely related to thigh muscle strength than bone strength, because you have to fall first to have a fracture. Remember, bone is living tissue (like muscles are) that is in a constant state of regeneration, as old bone is removed and replaced by new bone. So just as your muscles grow stronger as you exercise them, bones too grow stronger with exercise. The more you do vigorous exercise, the stronger your muscle and bones will be and better your chance of preventing a fall that may cause an osteoporosisrelated fracture. Thigh strength is a very good predictor of one’s risk of developing osteoperosis.

III. Expected outcome: Osteoperosis is reversible in early stages, but not if the disease has progressed for a long time. However, nutritional excellence can deliver the following outcomes: l l

Reverse osteoperosis (if treated early) Live without/with reduced pain; better quality of life

References 1. Parsons LC. Osteoporosis: incidence, prevention, and treatment of the silent killer. Nurs Clin North Am. 2005; 40 (1):11933 (ISSN: 00296465) School of Nursing, Box 81, Middle Tennessee State University, Murfreesboro, TN 37132, USA. lparsons@mtsu.edu 2. World Health Statistics Annual 19941998 Online Version, World Wide Web www.who.int/whosis. Food and Agriculture Organization of the United Nations, Statistical Database Food Balance Sheets, 19611999, Available On Line, www.fao.org. National Institute of Health, Global Cancer Rates, Cancer Death Rates Among 50 Countries, 1986 1999, Available OnLine, www.nih.gov. 3. Steinmetz KA, Potter JD. Vegetables, fruit and cancer. II Mechanisms. Cancer Causes Control. 1991;2(6):427442. 4. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570) 5. Sally A. Frautschy, MS, PhD, Greg M. Cole, PhD. DHA and Dementia: Preserving Cognition in the Aging Patient 6. Benefits and requirements of vitamin D for optimal health: a review. Altern Med Rev. 2005; 10(2):94111 (ISSN: 10895159). Grant WB, Holick MF. Sunlight Nutrition and Health Research Center (SUNARC), 2107 Van Ness Ave., Ste. 403B, San Francisco, CA 94109, USA. wgrant@sunarc.org. 7. Beneficial effects of consumption of a dairy product containing two probiotic strains, Lactobacillus coryniformis CECT5711 and Lactobacillus gasseri CECT5714) Nutr Hosp. 2007; 22(4):496502 (ISSN: 02121611) LaraVilloslada F; Sierra S; Boza J; Xaus J; Olivares M. Departamento de Inmunología y Estudios preclinicos, Puleva Biotech, Granada, España. flara@pulevabiotech.es 8. Descovich GC, Ceredi C, Gaddi A, et al. Multicenter study of soybean protein diet for outpatient hyper cholesterolaemic patients. Lancet 1980;2(8197):709712. Carroll KK. Hypercholesterolemia and atherosclerosis: effects of dietary protein. Fed Proc 1982 41(11):27922796. Sirtori CR, Noseda G, Descovich GC. Studies on the use of a soybean protein diet for the management of human hyperlipoproteinemias. In: Gibney MJ, Kritchevsky D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atheroscleosis. New York: Liss, 1983; 135148. Sirtori CR, ZucchiDentone C, Sirtori M, et al. Cholesterollowering and HDLraising properties of lecithinated soy proteins in type II hyperlipidemic patients. Ann Nutr Metab 1985;29(6):348357. Gaddi A Ciarrocchi A, Matteucci A, et al. Dietary treatment for familial hypercholesterolemia—differential effects of dietary soy protein according to the apoprotein E phenotypes. Am J Clin Nutr 1991;53:11911196. Carroll KK. Dietary proteins and amino acids—their effects on cholesterol metabolism. In Gibney MJ, Kritchevshy D, eds. Animal and Vegetable Proteins in Lipid Metabolism and

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II hyperlipidemic patients. Ann Nutr Metab 1985;29(6):348357. Gaddi A Ciarrocchi A, Matteucci A, et al. Dietary treatment for familial hypercholesterolemia—differential effects of dietary soy protein according to the apoprotein E phenotypes. Am J Clin Nutr 1991;53:11911196. Carroll KK. Dietary proteins and amino acids—their effects on cholesterol metabolism. In Gibney MJ, Kritchevshy D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atherosclerosis. New York: Liss, 1983;917. Jenkins DJ, Kendall CW, Mehling CC, et al. Combined effect of vegetable protein (soy) and soluble fiber added to a standard cholesterollowering diet. Metabolism 1999;48(6):809816. Anderson JW, Johnstone BM, CookNewell ME. Metaanalysis of the effects of soy protein intake on serum lipids. N Eng J Med 1995;333(5):276282. Satoh A, Hitomi M, Igarashi K. Effects of spinach leaf protein concentrate on the serum cholesterol and amino acid concentrations in rats fed a cholesterolfree diet. J Nutr Sci Vitaminol (Tokyo) 1995;41(5):563573. 9. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570) 10. Willett WC. Nutrition and cancer. Salud Publica Mex 1997;39(4):298309. Marks F, Furstenberger G, MullerDecker K. Metabolic targets of cancer chemoprevention: interruption of tumor development by inhibitors of arachidonic acid metabolism. Recent Results Cancer Res 1999;151:4567. Staessen L, De Bacquer D, De Henauw S, et al. Relation between fat intake and mortality: an ecological analysis in Belgium. Eur J Cancer Prev 1997;6(4):374381. Rose DP. Dietary fatty acids and prevention of hormoneresponsive cancer. Proc Soc Exp Biol Med 1997;216(2):224233. 11. Volk MG. An examination of the evidence supporting the association of dietary cholesterol and saturated fats with serum cholesterol and development of coronary heart disease. Altern Med Rev. 2007; 12(3):22845 (ISSN: 1089 5159) Charles Sturt University, Bathurst NSW, Australia. marion@cambridgehealth.com.au 12. Graves AB, Rajaram I, Bowen JD, et al. Cognitive decline and Japanese culture in a cohort of older Japanese Americans in King County. WA: the Kame Project. 1999; 54(3):S154S161. 13. Annesi JJ; Unruh JL. Relations of exercise, selfappraisal, mood changes and weight loss in obese women: testing propositions based on Baker and Brownell's (2000) model. Am J Med Sci. 2008; 335(3):198204 (ISSN: 00029629) YMCA of Metropolitan Atlanta, Atlanta, Georgia 30303, USA. jamesa@ymcaatlanta.org.

YMCA of Metropolitan Atlanta, Atlanta, Georgia 30303, USA. jamesa@ymcaatlanta.org.

c. Children Disease writeups Detail Report KID ACNE: I. Introduction: Dermatologists in the past have insisted that food has nothing to do with acne. They were wrong. Now medical studies on diet and acne have shown important information linking it to certain dietary practices. Pertinent medical studies have shown a higher prevalence of acne in populations consuming a higher glycemic load of sweets and white flour products. This has been tested in human intervention trials and significant improvement occurred in acne patients who removed the offending foods.1 Diets rich in saturated fats, trans fats, milk and vegetable oils have also been shown to promote excess hormones that promote acne.2 When you eat for health, your body becomes more resistant to many diseases and you look better, feel better and live longer. II. Nutrition Prescription: Acne sufferers should avoid all dairy and foods with a high glycemic index. Many of the principles below apply to anyone seeking nutritional excellence and disease prevention and reversal, with a few very specific to those for whom acne is a concern. A highnutrient, vegetablenutfruitbased diet. Green vegetables, fruit and beans should make up most of the diet e.g. salads, vegetablebean soups and steamed green vegetables dishes. The greater the quantity and assortment of fruits, vegetables, beans, seeds and nuts consumed, the lower the incidence of heart attacks, strokes, diabetes and cancer.3 Such foods provide protective factors such as fiber, antioxidants, folate, bioflavonoids, and other phytochemicals that boosts the immune system and detoxify the body, repairing cellular damage.4 l One tablespoon of ground flax seeds daily, easily added to oatmeal, shakes and desserts. Flax seeds are rich in lignans, minerals and vitamins as well as beneficial omega3 fats which promote brain and heart health.5 l DHA supplement, 100400 mg daily. DHA is essential for optimal brain and eye function.6 l Vitamin D. Vitamin D is a critical nutrient, not just for one’s bones, but for general protection against heart disease, cancer, autoimmune and many other health problems.7 l A high quality probiotic. 70% of the immune system is located in the gastrointestinal (GI) tract. Probiotics aid digestion and prevent the growth of harmful bacteria. Use a mixture of favorable strains, including lactobacillus plantarum and lactobacillus acidophilus.8 l 1 fresh fruit per meal or 2 low sugar fruits per meal such as berries, kiwis and green apple. The best fruits lower sugar fruits – grapefruit, oranges, kiwis, strawberries and other berries, melons, green apples. l No dried fruit or fruit juices. Even condiments like ketchup and BBQ sauce are high in processed sugar and dangerous for diabetics. l No/little potatoes, bread and rice. Refined starches such as white bread and pasta are particularly harmful; avoid them completely. l Fewer than 10% of calories should come from animal foods such as fish, white meat chicken and egg whites. Adopting a diet that is lower in animal protein and higher in vegetable protein, has been shown in the scientific literature to benefit patients many types of health problems.9 l No or little oil. Raw nuts and seeds are permitted, at least one ounce or more. Walnuts, in particular, are rich in beneficial omega3 fats which promote brain and heart health.10 l No full dairy fat, saturated fat or trans fat e.g. butter, whole milk, cottage cheese and cheese. These foods raise cholesterol and promote cancer, heart disease and raise the toxic load in the body.11 l No red meat, processed meats, luncheon meats and barbequed meat. No red meat, processed meats, luncheon meats and barbequed meat. These foods contain very high levels of saturated fat and trans fat which are heart disease and cancer promoters.12 l Avoid processed foods. Processed foods are often devoid of any nutritional value and very high in salt and sugar. In addition, the baking or toasting of grains causes browning of food and formation of a hard crust which is rich in a toxin called acrylamide. l Exercise regularly and consistently. Do it on a regimented schedule, preferably 30 minutes twice daily. Walking stairs in one of the greatest exercises for weight loss. Exercising effectively builds muscle and reduces body Eat Right America - Nutrition Prescription Report Page 52 / 63 fat.13 A body that exercises burns more calories when not exercising (since muscles stay metabolically active). l

III. Expected outcome:

sugar. In addition, the baking or toasting of grains causes browning of food and formation of a hard crust which is rich in a toxin called acrylamide. Exercise regularly and consistently. Do it on a regimented schedule, preferably 30 minutes twice daily. Walking stairs in one of the greatest exercises for weight loss. Exercising effectively builds muscle and reduces body fat.13 A body that exercises burns more calories when not exercising (since muscles stay metabolically active).

III. Expected outcome: Nutritional excellence can deliver the following outcomes: l l l

Acne will disappear within 3 months. Prevent later life cancers (acne is linked to increased risk of breast and prostate cancer) Improved selfesteem and quality of life

References 1. Smith RN, Mann NJ, Braue A, et al. The effects of highprotein, low glycemicload diet versus a conventional, high glycemicload diet on biochemical parameters associated with acne vulgaris: A randomized, investigatormasked, controlled trial. J Am Acad Dermatol 2007;57(2):24756. 2. Liepa GU, Sengupta A, Karsies D. Polycystic ovary syndrome (PCOS) and other androgen excessrelated conditions: can changes in dietary intake make a difference? Nutr Clin Pract. 2008; 23(1):6371. Adebamowo CA, Spielgelman D, Berke CS, et al. Milk consumption and acne in adolescent girls. Dermatol Online J. 2006;12(4):posted 7/11/2006. 3. World Health Statistics Annual 19941998 Online Version, World Wide Web www.who.int/whosis. Food and Agriculture Organization of the United Nations, Statistical Database Food Balance Sheets, 19611999, Available On Line, www.fao.org. National Institute of Health, Global Cancer Rates, Cancer Death Rates Among 50 Countries, 1986 1999, Available OnLine, www.nih.gov. 4. Steinmetz KA, Potter JD. Vegetables, fruit and cancer. II Mechanisms. Cancer Causes Control. 1991;2(6):427442. 5. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570), 6. Sally A. Frautschy, MS, PhD Greg M. Cole, PhD. DHA and Dementia: Preserving Cognition in the Aging Patient 7. Grant WB, Holick MF. Benefits and requirements of vitamin D for optimal health: a review. Altern Med Rev. 2005; 10 (2):94111 (ISSN: 10895159). Sunlight Nutrition and Health Research Center (SUNARC), 2107 Van Ness Ave., Ste. 403B, San Francisco, CA 94109, USA. wgrant@sunarc.org. 8. LaraVilloslada F, Sierra S, Boza J, Xaus J, Olivares M. Beneficial effects of consumption of a dairy product containing two probiotic strains, Lactobacillus coryniformis CECT5711 and Lactobacillus gasseri CECT5714. Nutr Hosp. 2007; 22 (4):496502 (ISSN: 02121611). Departamento de Inmunología y Estudios preclinicos, Puleva Biotech, Granada, España. flara@pulevabiotech.es 9. Descovich GC, Ceredi C, Gaddi A, et al. Multicenter study of soybean protein diet for outpatient hyper cholesterolaemic patients. Lancet 1980;2(8197):709712. Carroll KK. Hypercholesterolemia and atherosclerosis: effects of dietary protein. Fed Proc 1982 41(11):27922796. Sirtori CR, Noseda G, Descovich GC. Studies on the use of a soybean protein diet for the management of human hyperlipoproteinemias. In: Gibney MJ, Kritchevsky D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atheroscleosis. New York: Liss, 1983; 135148. Sirtori CR, ZucchiDentone C, Sirtori M, et al. Cholesterollowering and HDLraising properties of lecithinated soy proteins in type II hyperlipidemic patients. Ann Nutr Metab 1985;29(6):348357. Gaddi A Ciarrocchi A, Matteucci A, et al. Dietary treatment for familial hypercholesterolemia—differential effects of dietary soy protein according to the apoprotein E phenotypes. Am J Clin Nutr 1991;53:11911196. Carroll KK. Dietary proteins and amino acids—their effects on cholesterol metabolism. In Gibney MJ, Kritchevshy D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atherosclerosis. New York: Liss, 1983;917. Jenkins DJ, Kendall CW, Mehling CC, et al. Combined effect of vegetable protein (soy) and soluble fiber added to a standard cholesterollowering diet. Metabolism 1999;48(6):809816. Anderson JW, Johnstone BM, CookNewell ME. Metaanalysis of the effects of soy protein intake on serum lipids. N Eng J Med 1995;333(5):276282. Satoh A, Hitomi M, Igarashi K. Effects of spinach leaf protein concentrate on the serum cholesterol and amino acid concentrations in rats fed a cholesterolfree diet. J Nutr Sci Vitaminol (Tokyo) 1995;41(5):563573. 10. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570) 11. Willett WC. Nutrition and cancer. Salud Publica Mex 1997;39(4):298309. Marks F, Furstenberger G, MullerDecker K. Metabolic targets of cancer chemoprevention: interruption of tumor development by inhibitors of arachidonic acid metabolism. Recent Results Cancer Res 1999;151:4567. Staessen L, De Bacquer D, De Henauw S, et al. Relation between fat intake and mortality: an ecological analysis in Belgium. Eur J Cancer Prev 1997;6(4):374381. Rose DP. Dietary fatty acids and prevention of hormoneresponsive cancer. Proc Soc Exp Biol Med 1997;216(2):224233. 12. Volk MG. An examination of the evidence supporting the association of dietary cholesterol and saturated fats with serum cholesterol and development of coronary heart disease. Altern Med Rev. 2007; 12(3):22845 (ISSN: 1089

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5159) Charles Sturt University, Bathurst NSW, Australia. marion@cambridgehealth.com.au

Page 53 / 63

13. Relations of exercise, selfappraisal, mood changes and weight loss in obese women: testing propositions based on Baker and Brownell's (2000) model.

between fat intake and mortality: an ecological analysis in Belgium. Eur J Cancer Prev 1997;6(4):374381. Rose DP. Dietary fatty acids and prevention of hormoneresponsive cancer. Proc Soc Exp Biol Med 1997;216(2):224233. 12. Volk MG. An examination of the evidence supporting the association of dietary cholesterol and saturated fats with serum cholesterol and development of coronary heart disease. Altern Med Rev. 2007; 12(3):22845 (ISSN: 1089 5159) Charles Sturt University, Bathurst NSW, Australia. marion@cambridgehealth.com.au 13. Relations of exercise, selfappraisal, mood changes and weight loss in obese women: testing propositions based on Baker and Brownell's (2000) model.

KID ASTHMA AND ALLERGIES: I. Introduction: Allergies and asthma are often a reaction to inhaling irritating substances such as pollen and dust or may be triggered by infections, chemical irritants, exercise and even emotions. Genetics play a role, but not a major role. The occurrence of asthma and allergies is most often related to lifestyle and dietary patterns. Nutritional influences are powerfully linked in multiple scientific studies.1 When nutrient intake is low, the lung tissues can become overly sensitive to irritating stimuli. One important risk for development of allergies and asthma is lack of breastfeeding and high dietary ratio of omega6 fatty acids to omega3 fatty acids. Eating proteinrich and fatrich foods of animal origin – meat, cheese, fried food and saturated fat – is associated with a higher prevalence of both allergies and asthma.2 Eating high antioxidant and nutrientcontaining foods is related to lower occurrence of childhood allergies and asthma.3 The exciting new finding in human nutrition is that nutritional excellence can normalize an excessive inflammatory response. II. Nutrition Prescription: Many of the principles below apply to anyone seeking nutritional excellence and disease prevention and reversal, with a few very specific to those for whom asthma and allergies are concerns. A highnutrient, vegetablenutfruitbased diet. Green vegetables, fruit and beans should make up most of the diet e.g. salads, vegetablebean soups and steamed green vegetables dishes. The greater the quantity and assortment of fruits, vegetables, beans, seeds and nuts consumed, the lower the incidence of heart attacks, strokes, diabetes and cancer.4 Such foods provide protective factors such as fiber, antioxidants, folate, bioflavonoids, and other phytochemicals that boosts the immune system and detoxify the body, repairing cellular damage.5 l One tablespoon of ground flax seeds daily, easily added to oatmeal, shakes and desserts. Flax seeds are rich in lignans, minerals and vitamins as well as beneficial omega3 fats which promote brain and heart health.6 l DHA supplement, 100400 mg daily. DHA is essential for optimal brain and eye function.7 l Vitamin D. Vitamin D is a critical nutrient, not just for one’s bones, but for general protection against heart disease, cancer, autoimmune and many other health problems.8 l Multivitamin without vitamin A or isolated betacarotene. l Fewer than 10% of calories should come from animal foods such as fish, white meat chicken and egg whites. Adopting a diet that is lower in animal protein and higher in vegetable protein, has been shown in the scientific literature to benefit patients many types of health problems.9 l No or little oil. Raw nuts and seeds are permitted, at least one ounce or more. Walnuts, in particular, are rich in beneficial omega3 fats which promote brain and heart health.10 l A high quality probiotic. 70% of the immune system is located in the gastrointestinal (GI) tract. Probiotics aid digestion and prevent the growth of harmful bacteria. Use a mixture of favorable strains, including lactobacillus plantarum and lactobacillus acidophilus.11 l No full dairy fat, saturated fat or trans fat e.g. butter, whole milk, cottage cheese and cheese. These foods raise cholesterol and promote cancer, heart disease and raise the toxic load in the body.12 l No red meat, processed meats, luncheon meats and barbequed meat. No red meat, processed meats, luncheon meats and barbequed meat. These foods contain very high levels of saturated fat and trans fat which are heart disease and cancer promoters.13 l Avoid processed foods. Processed foods are often devoid of any nutritional value and very high in salt and sugar. In addition, the baking or toasting of grains causes browning of food and formation of a hard crust which is rich in a toxin called acrylamide. l Avoid gluten and/or casein. Some children also must avoid gluten (from wheat products) and/or casein (from dairy products), as they appear to be bothered by these frequently difficulttohandle dietary proteins. Exercise regularly and consistently. Do it on a regimented schedule, preferably 30 minutes twice daily. Walking l Eat Right America - Nutrition Prescription Report Page 54 / 63 stairs in one of the greatest exercises for weight loss. Exercising effectively builds muscle and reduces body fat.14 A body that exercises burns more calories when not exercising (since muscles stay metabolically active). l

is rich in a toxin called acrylamide. Avoid gluten and/or casein. Some children also must avoid gluten (from wheat products) and/or casein (from dairy products), as they appear to be bothered by these frequently difficulttohandle dietary proteins. Exercise regularly and consistently. Do it on a regimented schedule, preferably 30 minutes twice daily. Walking stairs in one of the greatest exercises for weight loss. Exercising effectively builds muscle and reduces body fat.14 A body that exercises burns more calories when not exercising (since muscles stay metabolically active).

III. Expected outcome: Nutritional excellence can deliver the following outcomes: l l l

Asthma and allergies will clear up anywhere from 3 months to 2 years. Reduce medications as early as 3 months; eliminate need to medication over time Improved level of comfort and quality of life for the child

References 1. Huang SL, Lin KC, Pan WH. Dietary factors associated with physiciandiagnosed asthma and allergic rhinitis in teenagers: analysis of the first Nutrition and Health Survey in Taiwan. Clin Exp Allergy 2001;31(2):259264. Denny SI, Thompson RL, Margetts BM. Dietary factors in the pathogenesis of asthma and chronic obstructive pulmonary disease. Curr Allergy Asthma Rep 2003;3(2):130136. 2. Mellis CM. Is asthma prevention possible with dietary manipulation? Med J Aust 2002;177 Suppl:S78S80. Farchi S, Forastiere F, Agabiti N, et al. Dietary factors associated with wheezing and allergic rhinitis in children. Eur Respir J 2003;22(5):772780. 3. Chatzi L, Torrent M, Romieu I, et al. Mediterranean diet in pregnancy is protective for wheeze and atopy in childhood. Thorax. 2008; 63(6):50713. Chatzi et al. Diet, wheeze and atrophy in school children in Menorca, Spain. Pediatric Allergy and Immunology 2007;18:480485. 4. World Health Statistics Annual 19941998 Online Version, World Wide Web www.who.int/whosis. Food and Agriculture Organization of the United Nations, Statistical Database Food Balance Sheets, 19611999, Available On Line, www.fao.org. National Institute of Health, Global Cancer Rates, Cancer Death Rates Among 50 Countries, 1986 1999, Available OnLine, www.nih.gov. 5. Steinmetz KA, Potter JD. Vegetables, fruit and cancer. II Mechanisms. Cancer Causes Control. 1991;2(6):427442. 6. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570), 7. Sally A. Frautschy, MS, PhD Greg M. Cole, PhD. DHA and Dementia: Preserving Cognition in the Aging Patient 8. Grant WB, Holick MF. Benefits and requirements of vitamin D for optimal health: a review. Altern Med Rev. 2005; 10 (2):94111 (ISSN: 10895159). Sunlight Nutrition and Health Research Center (SUNARC), 2107 Van Ness Ave., Ste. 403B, San Francisco, CA 94109, USA. wgrant@sunarc.org. 9. Descovich GC, Ceredi C, Gaddi A, et al. Multicenter study of soybean protein diet for outpatient hyper cholesterolaemic patients. Lancet 1980;2(8197):709712. Carroll KK. Hypercholesterolemia and atherosclerosis: effects of dietary protein. Fed Proc 1982 41(11):27922796. Sirtori CR, Noseda G, Descovich GC. Studies on the use of a soybean protein diet for the management of human hyperlipoproteinemias. In: Gibney MJ, Kritchevsky D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atheroscleosis. New York: Liss, 1983; 135148. Sirtori CR, ZucchiDentone C, Sirtori M, et al. Cholesterollowering and HDLraising properties of lecithinated soy proteins in type II hyperlipidemic patients. Ann Nutr Metab 1985;29(6):348357. Gaddi A Ciarrocchi A, Matteucci A, et al. Dietary treatment for familial hypercholesterolemia—differential effects of dietary soy protein according to the apoprotein E phenotypes. Am J Clin Nutr 1991;53:11911196. Carroll KK. Dietary proteins and amino acids—their effects on cholesterol metabolism. In Gibney MJ, Kritchevshy D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atherosclerosis. New York: Liss, 1983;917. Jenkins DJ, Kendall CW, Mehling CC, et al. Combined effect of vegetable protein (soy) and soluble fiber added to a standard cholesterollowering diet. Metabolism 1999;48(6):809816. Anderson JW, Johnstone BM, CookNewell ME. Metaanalysis of the effects of soy protein intake on serum lipids. N Eng J Med 1995;333(5):276282. Satoh A, Hitomi M, Igarashi K. Effects of spinach leaf protein concentrate on the serum cholesterol and amino acid concentrations in rats fed a cholesterolfree diet. J Nutr Sci Vitaminol (Tokyo) 1995;41(5):563573. 10. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570) 11. LaraVilloslada F, Sierra S, Boza J, Xaus J, Olivares M. Beneficial effects of consumption of a dairy product containing two probiotic strains, Lactobacillus coryniformis CECT5711 and Lactobacillus gasseri CECT5714. Nutr Hosp. 2007; 22 (4):496502 (ISSN: 02121611). Departamento de Inmunología y Estudios preclinicos, Puleva Biotech, Granada, España. flara@pulevabiotech.es 12. Willett WC. Nutrition and cancer. Salud Publica Mex 1997;39(4):298309. Marks F, Furstenberger G, MullerDecker K. Metabolic targets of cancer chemoprevention: interruption of tumor development by inhibitors of arachidonic acid

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metabolism. Recent Results Cancer Res 1999;151:4567. Staessen L, De Bacquer D, De Henauw S, et al. Relation

(4):496502 (ISSN: 02121611). Departamento de Inmunología y Estudios preclinicos, Puleva Biotech, Granada, España. flara@pulevabiotech.es 12. Willett WC. Nutrition and cancer. Salud Publica Mex 1997;39(4):298309. Marks F, Furstenberger G, MullerDecker K. Metabolic targets of cancer chemoprevention: interruption of tumor development by inhibitors of arachidonic acid metabolism. Recent Results Cancer Res 1999;151:4567. Staessen L, De Bacquer D, De Henauw S, et al. Relation between fat intake and mortality: an ecological analysis in Belgium. Eur J Cancer Prev 1997;6(4):374381. Rose DP. Dietary fatty acids and prevention of hormoneresponsive cancer. Proc Soc Exp Biol Med 1997;216(2):224233. 13. Volk MG. An examination of the evidence supporting the association of dietary cholesterol and saturated fats with serum cholesterol and development of coronary heart disease. Altern Med Rev. 2007; 12(3):22845 (ISSN: 1089 5159) Charles Sturt University, Bathurst NSW, Australia. marion@cambridgehealth.com.au 14. Relations of exercise, selfappraisal, mood changes and weight loss in obese women: testing propositions based on Baker and Brownell's (2000) model.

KID CONSTIPATION/DIGESTIVE DISTURBANCES: I. Introduction: Constipation, an irritable and painful bowel, and even hemorrhoids are not uncommon in childhood. We sometimes get warnings pretty early in life that our diet is not ideal for our health. Eating a healthier diet can not only stop painful bowel episodes and constipation, but it can ingrain good eating habits that can give you a lifetime of good health. Processed foods, sweets and refined grains unfortunately are not only constipating but they also support the growth of unfavorable bacteria and yeast forms in the digestive tract. The same vegetables and fruits linked to reduced incidence of bowel cancer have been shown to aid in the normal peristalsis of the bowel preventing constipation and abdominal discomfort.1 Plus, the specific types of foods and beverages most closely related to abdominal pain and irritable bowel syndromes (IBS symptoms) include milk, caffeine containing products, fast foods, fried foods, fatty foods, white bread, meats, gravies, cookies, crackers, pretzels, cakes, and other sweets.2 Eating a diet rich in vegetables, fruits, beans, nuts and seeds, not only gives us fiber, but the thousands of micronutrients needed for bowel health, feeling well, and a longhealthy life. II. Nutrition Prescription: Many of the principles below apply to anyone seeking nutritional excellence and disease prevention and reversal, with a few very specific to those for whom constipation/digestive disturbances is a concern. A highnutrient, vegetablenutfruitbased diet. Green vegetables, fruit and beans should make up most of the diet e.g. salads, vegetablebean soups and steamed green vegetables dishes. The greater the quantity and assortment of fruits, vegetables, beans, seeds and nuts consumed, the lower the incidence of heart attacks, strokes, diabetes and cancer.3 Such foods provide protective factors such as fiber, antioxidants, folate, bioflavonoids, and other phytochemicals that boosts the immune system and detoxify the body, repairing cellular damage.4 l Eat a small salad before lunch and dinner and chew it well (digestive issues). This will enhance the digestibility of the food. Once the digestive track has healed, move to bigger salads at meal time and them with soups/cooked greens. l More cooked greens first (digestive issues). If dealing with a digestiverelated disorder, start with mostly cooked vegetables. Have cooked greens with each meal. l Have oatmeal and fruit at breakfast. l No dairy, grains and very little fruit. This is the initial protocol for anyone who has all forms of inflammatory bowel diseases. l Blended salads and soups (utilizing cooked leafy greens). This helps increase absorption of favorable phytochemical compounds which nourish and balance the body, bringing balance.5 l One tablespoon of ground flax seeds daily, easily added to oatmeal, shakes and desserts. Flax seeds are rich in lignans, minerals and vitamins as well as beneficial omega3 fats which promote brain and heart health.6 l DHA supplement, 100400 mg daily. DHA is essential for optimal brain and eye function.7 l Multivitamin (digestive issues). Need extra B12, zinc and iodine. l Vitamin D. Vitamin D is a critical nutrient, not just for one’s bones, but for general protection against heart disease, cancer, autoimmune and many other health problems.8 l Fewer than 10% of calories should come from animal foods such as fish, white meat chicken and egg whites. Adopting a diet that is lower in animal protein and higher in vegetable protein, has been shown in the scientific Eat Right America - Nutrition Prescription Report Page 56 / 63 literature to benefit patients many types of health problems.9 l No or little oil. Raw nuts and seeds are permitted, at least one ounce or more. Walnuts, in particular, are rich in l

Vitamin D. Vitamin D is a critical nutrient, not just for one’s bones, but for general protection against heart disease, cancer, autoimmune and many other health problems.8 Fewer than 10% of calories should come from animal foods such as fish, white meat chicken and egg whites. Adopting a diet that is lower in animal protein and higher in vegetable protein, has been shown in the scientific literature to benefit patients many types of health problems.9 No or little oil. Raw nuts and seeds are permitted, at least one ounce or more. Walnuts, in particular, are rich in beneficial omega3 fats which promote brain and heart health.10 A high quality probiotic. 70% of the immune system is located in the gastrointestinal (GI) tract. Probiotics aid digestion and prevent the growth of harmful bacteria. Use a mixture of favorable strains, including lactobacillus plantarum and lactobacillus acidophilus.11 No full dairy fat, saturated fat or trans fat e.g. butter, whole milk, cottage cheese and cheese. These foods raise cholesterol and promote cancer, heart disease and raise the toxic load in the body.12 No red meat, processed meats, luncheon meats and barbequed meat. No red meat, processed meats, luncheon meats and barbequed meat. These foods contain very high levels of saturated fat and trans fat which are heart disease and cancer promoters.13 Avoid processed foods. Processed foods are often devoid of any nutritional value and very high in salt and sugar. In addition, the baking or toasting of grains causes browning of food and formation of a hard crust which is rich in a toxin called acrylamide. Avoid gluten and/or casein. Some children also must avoid gluten (from wheat products) and/or casein (from dairy products), as they appear to be bothered by these frequently difficulttohandle dietary proteins. Exercise regularly and consistently. Do it on a regimented schedule, preferably 30 minutes twice daily. Walking stairs in one of the greatest exercises for weight loss. Exercising effectively builds muscle and reduces body fat.14 A body that exercises burns more calories when not exercising (since muscles stay metabolically active).

III. Expected outcome: Nutritional excellence can deliver the following outcomes: l l l

Reduced/No pain associated with eating No constipation or diarrhea Normal digestive tract

References 1. Comas VA, Polanco AI, et al. Casecontrol study of risk factors associated with constipation. The FREI Study. An Pediatr (Barc)2005;62(4):3405. 2. MacDermott RP. Treatment of irritable bowel syndrome in outpatients with inflammatory bowel disease using a food and beverage intolerance, food and beverage avoidance diet. Inflamm Bowel Dis. 2007; 13(1):916 3. World Health Statistics Annual 19941998 Online Version, World Wide Web www.who.int/whosis. Food and Agriculture Organization of the United Nations, Statistical Database Food Balance Sheets, 19611999, Available On Line, www.fao.org. National Institute of Health, Global Cancer Rates, Cancer Death Rates Among 50 Countries, 1986 1999, Available OnLine, www.nih.gov. 4. Steinmetz KA, Potter JD. Vegetables, fruit and cancer. II Mechanisms. Cancer Causes Control. 1991;2(6):427442. 5. Steinmetz KA, Potter JD. Vegetables, fruit and cancer. II Mechanisms. Cancer Causes Control. 1991;2(6):427442. 6. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570), 7. Sally A. Frautschy, MS, PhD Greg M. Cole, PhD. DHA and Dementia: Preserving Cognition in the Aging Patient 8. Grant WB, Holick MF. Benefits and requirements of vitamin D for optimal health: a review. Altern Med Rev. 2005; 10 (2):94111 (ISSN: 10895159). Sunlight Nutrition and Health Research Center (SUNARC), 2107 Van Ness Ave., Ste. 403B, San Francisco, CA 94109, USA. wgrant@sunarc.org. 9. Descovich GC, Ceredi C, Gaddi A, et al. Multicenter study of soybean protein diet for outpatient hyper cholesterolaemic patients. Lancet 1980;2(8197):709712. Carroll KK. Hypercholesterolemia and atherosclerosis: effects of dietary protein. Fed Proc 1982 41(11):27922796. Sirtori CR, Noseda G, Descovich GC. Studies on the use of a soybean protein diet for the management of human hyperlipoproteinemias. In: Gibney MJ, Kritchevsky D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atheroscleosis. New York: Liss, 1983; 135148. Sirtori CR, ZucchiDentone C, Sirtori M, et al. Cholesterollowering and HDLraising properties of lecithinated soy proteins in type II hyperlipidemic patients. Ann Nutr Metab 1985;29(6):348357. Gaddi A Ciarrocchi A, Matteucci A, et al. Dietary treatment for familial hypercholesterolemia—differential effects of dietary soy protein according to the apoprotein E phenotypes. Am J Clin Nutr 1991;53:11911196. Carroll KK. Dietary proteins and amino acids—their effects on cholesterol metabolism. In Gibney MJ, Kritchevshy D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atherosclerosis. New York: Liss, 1983;917. Jenkins DJ, Kendall CW, Mehling CC, et al. Combined effect of vegetable

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protein (soy) and soluble fiber added to a standard cholesterollowering diet. Metabolism 1999;48(6):809816.

Anderson JW, Johnstone BM, CookNewell ME. Metaanalysis of the effects of soy protein intake on serum lipids. N Eng J Med 1995;333(5):276282. Satoh A, Hitomi M, Igarashi K. Effects of spinach leaf protein concentrate on the

treatment for familial hypercholesterolemia—differential effects of dietary soy protein according to the apoprotein E phenotypes. Am J Clin Nutr 1991;53:11911196. Carroll KK. Dietary proteins and amino acids—their effects on cholesterol metabolism. In Gibney MJ, Kritchevshy D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atherosclerosis. New York: Liss, 1983;917. Jenkins DJ, Kendall CW, Mehling CC, et al. Combined effect of vegetable protein (soy) and soluble fiber added to a standard cholesterollowering diet. Metabolism 1999;48(6):809816. Anderson JW, Johnstone BM, CookNewell ME. Metaanalysis of the effects of soy protein intake on serum lipids. N Eng J Med 1995;333(5):276282. Satoh A, Hitomi M, Igarashi K. Effects of spinach leaf protein concentrate on the serum cholesterol and amino acid concentrations in rats fed a cholesterolfree diet. J Nutr Sci Vitaminol (Tokyo) 1995;41(5):563573. 10. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570) 11. LaraVilloslada F, Sierra S, Boza J, Xaus J, Olivares M. Beneficial effects of consumption of a dairy product containing two probiotic strains, Lactobacillus coryniformis CECT5711 and Lactobacillus gasseri CECT5714. Nutr Hosp. 2007; 22 (4):496502 (ISSN: 02121611). Departamento de Inmunología y Estudios preclinicos, Puleva Biotech, Granada, España. flara@pulevabiotech.es 12. Willett WC. Nutrition and cancer. Salud Publica Mex 1997;39(4):298309. Marks F, Furstenberger G, MullerDecker K. Metabolic targets of cancer chemoprevention: interruption of tumor development by inhibitors of arachidonic acid metabolism. Recent Results Cancer Res 1999;151:4567. Staessen L, De Bacquer D, De Henauw S, et al. Relation between fat intake and mortality: an ecological analysis in Belgium. Eur J Cancer Prev 1997;6(4):374381. Rose DP. Dietary fatty acids and prevention of hormoneresponsive cancer. Proc Soc Exp Biol Med 1997;216(2):224233. 13. Volk MG. An examination of the evidence supporting the association of dietary cholesterol and saturated fats with serum cholesterol and development of coronary heart disease. Altern Med Rev. 2007; 12(3):22845 (ISSN: 1089 5159) Charles Sturt University, Bathurst NSW, Australia. marion@cambridgehealth.com.au 14. Relations of exercise, selfappraisal, mood changes and weight loss in obese women: testing propositions based on Baker and Brownell's (2000) model.

KID FREQUENT ILLNESSES AND INFECTIONS: I. Introduction: The most effective tool we have to protect ourselves against the potential damaging effects of influenza and other infections is nutritional excellence. It has also been demonstrated that when diets are low in consumption of green and yellow vegetables, (rich in carotenoids) viral illnesses take a more serious form.1 Multiple micronutrients including lutein, lycopene, folic acid, bioflavoinoids, riboflavin, zinc, selenium, and many others have immunomodulating functions. That means they influence the susceptibility of a person to infections and the course and outcome of such infections. Viruses are able to assume a more dangerous form and new more severe infections are more likely to emerge when nutritional deficiencies are present in the person. A healthy diet should include: at least four fresh fruits a day, four servings of vegetables a day, of which at least two are green vegetables, some raw nuts and seeds. Poor diet also sets the stage for us to be hit hard by microbial illnesses such ear infections. II. Nutrition Prescription: Many of the principles below apply to anyone seeking nutritional excellence and disease prevention and reversal, with a few very specific to those for whom frequent illnesses and infections are areas of concern: A highnutrient, vegetablenutfruitbased diet. Green vegetables, fruit and beans should make up most of the diet e.g. salads, vegetablebean soups and steamed green vegetables dishes. The greater the quantity and assortment of fruits, vegetables, beans, seeds and nuts consumed, the lower the incidence of heart attacks, strokes, diabetes and cancer.2 Such foods provide protective factors such as fiber, antioxidants, folate, bioflavonoids, and other phytochemicals that boosts the immune system and detoxify the body, repairing cellular damage.3 l One tablespoon of ground flax seeds daily, easily added to oatmeal, shakes and desserts. Flax seeds are rich in lignans, minerals and vitamins as well as beneficial omega3 fats which promote brain and heart health.4 l DHA supplement, 100400 mg daily. DHA is essential for optimal brain and eye function.5 l Vitamin D. Vitamin D is a critical nutrient, not just for one’s bones, but for general protection against heart disease, cancer, autoimmune and many other health problems.6 l Fewer than 10% of calories should come from animal foods such as fish, white meat chicken and egg whites. Adopting a diet that is lower in animal protein and higher in vegetable protein, has been shown in the scientific literature to benefit patients many types of health problems.7 No or little oil. Raw nuts and seeds are permitted, at least one ounce or more. Walnuts, in particular, are rich in l Eat Right America - Nutrition Prescription Report Page 58 / 63 beneficial omega3 fats which promote brain and heart health.8 l A high quality probiotic. 70% of the immune system is located in the gastrointestinal (GI) tract. Probiotics aid l

Fewer than 10% of calories should come from animal foods such as fish, white meat chicken and egg whites. Adopting a diet that is lower in animal protein and higher in vegetable protein, has been shown in the scientific literature to benefit patients many types of health problems.7 No or little oil. Raw nuts and seeds are permitted, at least one ounce or more. Walnuts, in particular, are rich in beneficial omega3 fats which promote brain and heart health.8 A high quality probiotic. 70% of the immune system is located in the gastrointestinal (GI) tract. Probiotics aid digestion and prevent the growth of harmful bacteria. Use a mixture of favorable strains, including lactobacillus plantarum and lactobacillus acidophilus.9 No full dairy fat, saturated fat or trans fat e.g. butter, whole milk, cottage cheese and cheese. These foods raise cholesterol and promote cancer, heart disease and raise the toxic load in the body.10 No red meat, processed meats, luncheon meats and barbequed meat. No red meat, processed meats, luncheon meats and barbequed meat. These foods contain very high levels of saturated fat and trans fat which are heart disease and cancer promoters.11 Avoid processed foods. Processed foods are often devoid of any nutritional value and very high in salt and sugar. In addition, the baking or toasting of grains causes browning of food and formation of a hard crust which is rich in a toxin called acrylamide. Exercise regularly and consistently. Do it on a regimented schedule, preferably 30 minutes twice daily. Walking stairs in one of the greatest exercises for weight loss. Exercising effectively builds muscle and reduces body fat.12 A body that exercises burns more calories when not exercising (since muscles stay metabolically active).

III. Expected outcome: Nutritional excellence can deliver the following outcomes: l l l

Not get sick often/at all (given strong immune system) Recover quickly from illnesses, given strong immune system Illnesses do not progress to more serious complications.

References 1. Beck MA, Levander OA. Dietary oxidative stress and the potentiation of viral infection. Annu Rev Nutr 1998;18:93 116. Beck MA. Antioxidants and viral infections: host immune response and viral pathogenicity. J Am Coll Nutr 2001 Oct;20 (5 Suppl):384S388S; discussion 396S397S. 2. World Health Statistics Annual 19941998 Online Version, World Wide Web www.who.int/whosis. Food and Agriculture Organization of the United Nations, Statistical Database Food Balance Sheets, 19611999, Available On Line, www.fao.org. National Institute of Health, Global Cancer Rates, Cancer Death Rates Among 50 Countries, 1986 1999, Available OnLine, www.nih.gov. 3. Steinmetz KA, Potter JD. Vegetables, fruit and cancer. II Mechanisms. Cancer Causes Control. 1991;2(6):427442. 4. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570), 5. Sally A. Frautschy, MS, PhD Greg M. Cole, PhD. DHA and Dementia: Preserving Cognition in the Aging Patient 6. Grant WB, Holick MF. Benefits and requirements of vitamin D for optimal health: a review. Altern Med Rev. 2005; 10 (2):94111 (ISSN: 10895159). Sunlight Nutrition and Health Research Center (SUNARC), 2107 Van Ness Ave., Ste. 403B, San Francisco, CA 94109, USA. wgrant@sunarc.org. 7. Descovich GC, Ceredi C, Gaddi A, et al. Multicenter study of soybean protein diet for outpatient hyper cholesterolaemic patients. Lancet 1980;2(8197):709712. Carroll KK. Hypercholesterolemia and atherosclerosis: effects of dietary protein. Fed Proc 1982 41(11):27922796. Sirtori CR, Noseda G, Descovich GC. Studies on the use of a soybean protein diet for the management of human hyperlipoproteinemias. In: Gibney MJ, Kritchevsky D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atheroscleosis. New York: Liss, 1983; 135148. Sirtori CR, ZucchiDentone C, Sirtori M, et al. Cholesterollowering and HDLraising properties of lecithinated soy proteins in type II hyperlipidemic patients. Ann Nutr Metab 1985;29(6):348357. Gaddi A Ciarrocchi A, Matteucci A, et al. Dietary treatment for familial hypercholesterolemia—differential effects of dietary soy protein according to the apoprotein E phenotypes. Am J Clin Nutr 1991;53:11911196. Carroll KK. Dietary proteins and amino acids—their effects on cholesterol metabolism. In Gibney MJ, Kritchevshy D, eds. Animal and Vegetable Proteins in Lipid Metabolism and Atherosclerosis. New York: Liss, 1983;917. Jenkins DJ, Kendall CW, Mehling CC, et al. Combined effect of vegetable protein (soy) and soluble fiber added to a standard cholesterollowering diet. Metabolism 1999;48(6):809816. Anderson JW, Johnstone BM, CookNewell ME. Metaanalysis of the effects of soy protein intake on serum lipids. N Eng J Med 1995;333(5):276282. Satoh A, Hitomi M, Igarashi K. Effects of spinach leaf protein concentrate on the serum cholesterol and amino acid concentrations in rats fed a cholesterolfree diet. J Nutr Sci Vitaminol (Tokyo) 1995;41(5):563573. 8. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570)

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9. LaraVilloslada F, Sierra S, Boza J, Xaus J, Olivares M. Beneficial effects of consumption of a dairy product containing two probiotic strains, Lactobacillus coryniformis CECT5711 and Lactobacillus gasseri CECT5714. Nutr Hosp. 2007; 22 (4):496502 (ISSN: 02121611). Departamento de Inmunología y Estudios preclinicos, Puleva Biotech, Granada,

Eng J Med 1995;333(5):276282. Satoh A, Hitomi M, Igarashi K. Effects of spinach leaf protein concentrate on the serum cholesterol and amino acid concentrations in rats fed a cholesterolfree diet. J Nutr Sci Vitaminol (Tokyo) 1995;41(5):563573. 8. Ruxton C. Health benefits of omega3 fatty acids. Nurs Stand. 2004; 18(48):3842 (ISSN: 00296570) 9. LaraVilloslada F, Sierra S, Boza J, Xaus J, Olivares M. Beneficial effects of consumption of a dairy product containing two probiotic strains, Lactobacillus coryniformis CECT5711 and Lactobacillus gasseri CECT5714. Nutr Hosp. 2007; 22 (4):496502 (ISSN: 02121611). Departamento de Inmunología y Estudios preclinicos, Puleva Biotech, Granada, España. flara@pulevabiotech.es 10. Willett WC. Nutrition and cancer. Salud Publica Mex 1997;39(4):298309. Marks F, Furstenberger G, MullerDecker K. Metabolic targets of cancer chemoprevention: interruption of tumor development by inhibitors of arachidonic acid metabolism. Recent Results Cancer Res 1999;151:4567. Staessen L, De Bacquer D, De Henauw S, et al. Relation between fat intake and mortality: an ecological analysis in Belgium. Eur J Cancer Prev 1997;6(4):374381. Rose DP. Dietary fatty acids and prevention of hormoneresponsive cancer. Proc Soc Exp Biol Med 1997;216(2):224233. 11. Volk MG. An examination of the evidence supporting the association of dietary cholesterol and saturated fats with serum cholesterol and development of coronary heart disease. Altern Med Rev. 2007; 12(3):22845 (ISSN: 1089 5159) Charles Sturt University, Bathurst NSW, Australia. marion@cambridgehealth.com.au 12. Relations of exercise, selfappraisal, mood changes and weight loss in obese women: testing propositions based on Baker and Brownell's (2000) model.

XIII. About Eat Right America™ Eat Right America! l l l

l l l l

America is the heaviest nation on the face of the earth. 35% of Americans are obese – including 9MM children. 200MM Americans have a diet related chronic illness like heart disease, diabetes or hypertension – including 19% of our children. 51% of Americans take at least one daily medication – that includes our kids. 70% of Children over twelve are showing signs of heart disease. The CDC predicts this generation of children will not live as long as their parents. All the healthcare reform in the world will not improve these devastating statistics.

The solution to America’s healthcare crisis can be summed up in three words: Eat Right America – pure and simple. America is an allyoucaneat buffet, but we are selecting all the wrong items. The standard America diet now consists of 63% processed foods, 25% fatty meats and dairy and only 12% healthy fruits and vegetables. While Americans consume nearly twice the calories we require on a daily basis, the USDA now estimates less than 5% of Americans get the minimum daily requirement of nutrition. Imagine that: America, with all its wealth and overweight people, is an undernourished nation. Eat Right America’s mission is to provide the Motivation, Education, Direction and Support every American needs to eat their way to ideal health and weight – America’s New M.E.D.S. To that cause, Eat Right America has created the nation’s premiere personal nutrition assessment and eating plan. Our online survey will identify precisely where each person is nutrient deficient and then prescribe a daily eating style that will incorporate the right foods for that person. Eat Right America has also created a social network where likeminded people with similar needs can communicate with and support each other. Eat Right America is a cause and not just a company. The Eat Right America Foundation has been created to conduct research in the area of childhood dietrelated chronic illnesses. Begin Your Comeback – Today! God Bless and Be Well.

Kevin J. Leville CEO and Founder Eat Right America - Nutrition Prescription Report

Other relevant studies for physicians

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Baker and Brownell's (2000) model.

XIII. About Eat Right America™ Eat Right America! l l l

l l l l

Kevin J. Leville CEO and Founder

Other relevant studies for physicians The effects of a plantbased diet on plasma lipids in hypercholesterolemic adults: a randomized trial. Annals of Internal Medicine (2005). This study showed that when two diets have the same amount of fat and saturated fat, it is the one with the higher amount of highnutrient plant material that gives the best results for cholesterol lowering and other measurable disease risks. Here is the conclusion: Previous national dietary guidelines primarily emphasized avoiding saturated fat and cholesterol; as a result, the guidelines probably underestimated the potential LDL cholesterollowering effect of diet. In this study, emphasis on including nutrientdense plantbased foods, consistent with recently revised national guidelines, increased the total and LDL cholesterollowering effect of a lowfat diet. The combination of high fruit and vegetable and low saturated fat intakes is more protective against mortality in aging men than is either alone: the Baltimore Longitudinal Study of Aging. The Journal of Nutrition (2005). This study showed that reducing saturated fat intake is helpful in reducing heart disease deaths, but in terms of the potential to reduce death from all causes it is not as effective as diets that are high in fresh vegetables and fruits. The study showed, however, that when there is a low saturated fat intake and a higher intake of vegetables, fruits and beans, the benefits are dramatic. Over an 18 year followup of more than 501 initially healthy men, these researchers found that when both parameters were met, men consuming more than five servings of fruits and vegetables per day, and getting less than 12 percent of calories from saturated fat, were 76 percent less likely to die of heart disease and 31 percent less likely to die from allcause mortality (meaning all causes of death). The study stated: These findings demonstrate that the combination of both behaviors is more protective than either alone, suggesting that their beneficial effects are mediated by different mechanisms. Plantbased foods and prevention of cardiovascular disease: an overview. American Journal of Clinical Nutrition (2003). The study concluded: Evidence from prospective cohort studies indicates that a high consumption of plantbased foods such as fruit and vegetables, nuts, and whole grains is associated with a significantly lower risk of coronary artery disease and stroke. The protective effects of these foods are probably mediated through multiple beneficial nutrients contained in these foods, including antioxidant vitamins, minerals, phytochemicals, fiber, and plant proteins. In dietary practice, healthy plantbased diets do not necessarily have to be low in fat. Instead, these diets should include unsaturated fats as the predominant form of dietary fat such as nuts. Such diets, which also have many other health benefits, deserve more emphasis in dietary recommendations to prevent chronic diseases.

Am J Cardiol. 1998. 82(10B): 18T21T. 7. Nurminen M. Nittymen L. Korpela R. Vapaatalo H. Coffee, Caffeine and Blood Pressure: a critical review. 1999. Eur J

other health benefits, deserve more emphasis in dietary recommendations to prevent chronic diseases.

XIV. References 1. Alcohol use: Why Moderation is Key. Mayo Foundation for Medical Education and Research. http://www.mayoclinic.com/health/alcohol/SC00024. Date accessed 8/27/08. 2. Chan J, Meir J, Ma J, Gann P, et al. Dairy Products, Calcium, and Prostate Cancer Risk in the Physican's Health Study; 2001; 74(4): 549554. 3. Larsson SC, Orsini N, Wolk A. Milk, Milk Products and Lactose Intake and Ovarian Cancer Risk: A metanalysis of epidemiological studies. Int J Cancer; 2006; 118(2): 43141. 4. Cho E, Spiegelman D, Hunter D, et al. Premenopausal Fat Intake and Risk of Breast Cancer; 2003; J Nat Cancer Inst; 2003; 95(14) 10791085. 5. Campbell, T. C. Junshi C. Diet and chronic degenerative diseases: perspective from China; Am J Clin Nutr; 1994; 59(5 supp.) 115361S. 6. Campbell TC. Parpia B. Chen J. Diet, Lifestyle and the etiology of coronary artery disease: The Cornell China Study; Am J Cardiol. 1998. 82(10B): 18T21T. 7. Nurminen M. Nittymen L. Korpela R. Vapaatalo H. Coffee, Caffeine and Blood Pressure: a critical review. 1999. Eur J Clin Nutr. 53(11): 83139. 8. Cooper C. Atkinson EJ. Wahner HW et al. Is Coffeine consumption a risk factor for Osteoporosis? 1992. J Bone Miner Res 7(4): 46571. 9. Cross A. Leitzmann M. Mitchell G. Hollenbeck A. et al. A Prospective Study of Red and Processed Meat Intake in Relation to Cancer Risk; 2007; PLosMed. 4(12):e 345. 10. Frankel S. Gunnell D. Peters T. et al. Childhood energy intake and adult mortality from cancer: The Boyd Orr Cohort Study; 1998; British Med J 316 (7130): 499504. 11. He K. Hu F. Colditz G. Manson J. et al. Changes in intake of fruits and vegetables in relation to risk of obesity and weight gain among middle aged women; Int J Obesity; 2004; 28: 15691574. 12. Ames B. Micronutrient Deficiencies: A Major Cause of DNA Damage. 1999. Annals NY Acad Sci. 889:87106. 13. Pepa M. Uribarri J. Vlasara H. Glucose, Advanced Glycation End Products, and Diabetic Complications: What is new and what works. Clinical Diabetes. 2003. 21: 186187. 14. Dickenson B. Havas S. Reducing the Population Burden of Cardiovascular Disease by Reducing Sodium Intake; Arc Int Med. 2007; 167(14): 14601468. 15. Cook N. Cutler J. Obarzanek E. Buring J. et al. Long Term Effects of dietary sodium reduction on cardiovascular disease outcomes: observational follow up of the trials of hypertension prevention (TOHP); BMJ; 2007; 334:885892. 16. Heaney R. Role of Dietary Sodium in Osteoporosis. J Am Coll Nutr; 2006; 25(3): 271S276S. 17. Tsugane S. Sasazuki S. Diet and the Risk of Gastric Cancer; Gastic Cancer; 2007; 10(2): 7583. 18. Jenkins D. Kendall C. Marchie A et al. Type 2 Diabetes and the Vegetarian Diet; The American Journal of Clinical Nutrtion; 2003; 78(suppl):610S6S. 19. Van Dam R. Rimm E. Willett W. Stampfer M Hu F. Dietary Patterns and Risk for Type 2 Diabetes Mellitus in US Men; Ann Int Med; 2002; 136(2):201209. 20. Quit Smoking; Mayo Foundation for Medical Education and Research; http://www.mayoclinic.com/health/quit smoking/QS99999; Date accessed 8/28/08. 21. Steinmetz K. Potter J. Vegetables, Fruit and Cancer Prevention: A Review. J Am Diet Assoc; 1996; 96(10) 1027 22. Hu F. Stampfer M. Nut Consumption and Risk of Coronary Heart Disease: A review of epidemiologic Evidence; Curr Ather Re; 1999; 1(3):204209. 23. Keck A. Finley J. Cruciferous Vegetables: Cancer Protective Mechanisms of Glucosinolate Hydrolysis Products and Selemium. Integ Cancer Ther; 2004; 3(1) 512. 24. Omega 3 Fatty Acids and Health; Office of Dietary Supplements; National Institutes of Health; http://ods.od.nih.gov. date accessed: 8/28/08. 25. Hu F. Stampfer M. Nut Consumption and Risk of Coronary Heart Disease: A review of epidemiologic Evidence; Curr Ather Re; 1990; 1(3): 204209. 26. Vitamin D; Linus Pauling Micronutrient Information Center; Oregan State University;

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