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14. Nutrition II

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Your Fate Is on Your Plate





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Nutrition―Part II



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The Perfect Diet

Can’t eat beef: Mad Cow.

Can’t eat chicken: Bird flu.

Can’t eat eggs: Cholesterol.

Can’t eat fish: Heavy metals in the water have poisoned their flesh.




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Can’t eat pork: Not kosher.

Can’t eat fruits and vegetables: Insecticides and herbicides.

Hmm . . . guess that leaves chocolate!



In June 2011 the United States Department of Agriculture launched a new health initiative called “MyPlate.” At a time when more than one-third of children and more than two-thirds of adults in the US are overweight or obese, the new program gives more emphasis to fruits and vegetables and less emphasis to grains. MyPlate also recommends small serving sizes. But vegetables and fruits need to be bigger servings. One of the greatest health problems is insufficient consumption of the nutrient-rich foods that help the body heal itself. So eat more, not less, of low-calorie veggies and high-fiber food.


The Agriculture Department is using the easily understood icon of a plate divided into four parts, instead of the food pyramid promoted in 2005. MyPlate is divided into these four sections—fruit is the smallest, vegetables are the biggest, with protein and grains in smaller but equal amounts. You don’t have to count calories with this full plate plan.


The unveiling of the new program was done by First Lady Michelle Obama, leader of the national campaign for healthier diets and more physical exercise called “Let’s Move.” Beside her were the Surgeon General and the Secretary of Agriculture of the US.  Although government programs often lag behind health research because of the influence of special interest groups and affected industries, these trends are in the right direction, focusing on whole plant food, particularly vegetables, fruits, and whole grains (it can include beans, nuts, and seeds).


The previous program had failed to differentiate between refined and whole grains. By promoting six to eleven servings a day of bread, cereal, rice, and pasta, it was actually promoting obesity.


The story of changing one’s plate

Tom, a man in his fifties, wasn’t feeling good and had gone to the Emergency Room several times with heart problems and chest pain. Tests showed that he had advanced pre-diabetes, high cholesterol, and high blood pressure.


He attended a diabetes management seminar and learned that between 50 percent and 70 percent of all new cases of diabetes could be eliminated if weight were optimal and that a regular exercise program could eliminate 30–50 percent of new diabetes. In other words, about 90 percent of all new cases of diabetes are preventable. Tom carefully followed the nutritional recommendations, eating whole foods, lots of veggies, and a light evening meal. He got into gear and lowered his weight from 307 pounds to 215 pounds. Tom walked forty-five minutes a day, rain or shine.


Now his 6-foot 5-inch frame feels great, he has no excess body fat, and his blood sugars are normal. His friends have commented, “Tom, you look awesome! You look ten years younger!” Tom no longer needs any medication, as his blood sugars, cholesterol, and blood pressure are now optimal. He not only cured himself of those conditions but is now healthier than most men thirty years younger than he is.


Living a well-balanced, positive, and healthy life is all about choices. We need to get our diets under control and make sure that we’re maintaining a healthy weight. But attention to weight isn’t enough. Some people are able to remain slim even on a nutritionally meager diet that is both deficient in many critical nutrients and consists of unhealthy types of fat, sugar, and processed foods. While they may not be overweight or obviously unhealthy, these poor choices can contribute to illness later in life. Change in our lifestyle happens when we take personal responsibility for our choices—we take ownership of our health and future.


The China Study

Today there is abundant research on nutrition. Some of the finest research is the China Study, called by the New York Times “the most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease . . . the ‘grand Prix of Epidemiology.’ ”[1]




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The China Study Dr. T. Colin Campbell

  • … “the most comprehensive large study ever undertaken of the relationship between diet and the risk of developing disease”




The China Study was conducted by Cornell University, partnering with Oxford University and the Chinese Academy of Preventive Medicine, under the leadership of T. Colin Campbell.[2] Study subjects were 6,500 rural Chinese people who tended to live in the same ways in the same place with the same diet for their entire lives.


The traditional rural Chinese diet was largely rice, vegetables, and soybeans. With this and their outdoor farm living, the Chinese subjects reached considerable longevity and enjoyed good health. Interestingly, the American MyPlate guidelines of 2011 are a movement back toward some of the world’s traditional diets.


Comparison of traditional Chinese diet and Western diet

According to the China Study, the Chinese eat 20 percent more calories than Americans, but Americans are 25 percent fatter. The Chinese eat a lot of rice and consume twice as much starch as Americans but only one-third of the fat. Traditional Chinese eat one-third less protein, but only 7 percent of it is animal protein, as opposed to 70 percent of US protein consumption coming from animal sources. For the Chinese, 10 percent to 20 percent of their calories come from fat. They also get more exercise.


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The Chinese as compared to Americans

  • Consume less calcium and have less osteoporosis


  • Eat less animal based food and suffer less degenerative diseases





We should mention that with the industrial boom and movement to the cities going on in China, health in that country is a rapidly changing picture. Diets are becoming more Western in China, and people are becoming less fit and more obese. Traditionally, the Chinese could profitably eat more starch than the Americans because they got more exercise.


Today in the US, people aren’t exercising sufficiently, and more than 50 percent of those over forty years of age have pre-diabetes or diabetes. Effective treatment for this would call for largely eliminating refined starches, going easy on whole carbohydrates, and, of course, exercising more.


The China Study found that Chinese teenage girls reached puberty three to six years later than their American counterparts.[3] Early puberty presents various health and societal problems. Teenage girls can be distracted into premature sex, dealing with hormones of sexuality at a time when they are not emotionally ready and when they should be focusing on school, not on having a family. The causes of early puberty include excess protein, obesity that tends to stimulate hormones, and may include the growth hormones that meat suppliers add to their animal feed. Resulting risk factors are substantially increased risks of breast cancer, heart disease, and infertility.


Common sense in eating

In a world abounding with thousands of research papers on nutrition, let’s look for a common-sense approach and search for nutrition fundamentals that have been shown in large populations to improve longevity and minimize disease risk. Applying such an approach and using such principles can tend toward having first-class diets and reducing skyrocketing health-care costs.


Picture the New You that you really want to be. How do you look? Can your mind’s eye see the trim figure, the firm step? If you are a senior, can you hear acquaintances remarking that you’re looking young and vibrant? Do you see someone with energy, serving God, meeting the needs of others? What simple steps in your nutrition, exercise, and lifestyle can you take to actually become the person you dream of being?


Seven points of a first-class diet

You can feel fit and really enjoy delicious food when you choose to follow a first-class diet. Consider these seven points:


  1.  Eat more vegetables and fruit



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 Eat more vegetables and fruit



      The MyPlate initiative in the US is characterized by a greater emphasis on vegetables and fruits. Non-starchy vegetables and fruits ideally make up a generous half of our plate. Go for the unrefined, unprocessed, natural fruits and vegetables. Eat them raw in luscious salads or as lightly steamed vegetables. Vary them from meal to meal. Every cell in your body will love you for the abundant nutrients. The rainbow colors on your plate show they are packed with minerals and vitamins and have healing power. It will please your palate!


      Sweet, succulent fresh fruit like blueberries, mangoes, pineapples, peaches, nectarines, papayas, grapes, strawberries, and apples are satisfying. Try some new vegetables like bok choy or crunchy jicama. In tropical areas, the general rule is to cook vegetables in order to avoid danger from parasites. If fresh fruits are eaten in the tropics, care should also be taken against parasites.


  1. Eat incredible edible fiber



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Fiber, the Incredible Edible

Is Like a Broom:

  • Cleans intestinal tract
  • Shortens transit time of food
  • Lowers cancer risk
  • Cures constipation





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  • Encourages slower release of nutrients into blood stream stabilizing blood sugar
  • Has no calories, but helps us feel full




You don’t need to go on a starvation diet! Fiber will help you feel full. Refinement of food has robbed us of fiber. Insoluble fibers help us by holding water like a sponge, contributing to the health of the gastrointestinal tract, protecting against the risk of colon cancer, and helping balance hormones.


Another great effect of fiber is its ability to stabilize blood sugar. It encourages a slower release of nutrients into the bloodstream. This can help both hypoglycemics and diabetics. Where can you find more dietary fiber?



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Rich sources of fiber include:

  • Fruits, especially berries
  • Veggies—artichoke, peas, greens, broccoli
  • Beans and legumes
  • Whole grains—wheat, oatmeal, brown rice

Surprise! Animal products contain no fiber. Plants are not only fiber-full but they are bursting with vitamins, minerals, and antioxidants. Also, juice usually doesn’t have fiber. Don’t drink your fruit!





Soluble fiber, found especially in beans, oats, and fruits, helps prevent cholesterol from building up in the blood by binding it in the intestines and then expelling it with every bowel movement. It may help you lose those extra pounds as well.


  1. Eat more Omega-3 fatty acids


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Omega-3 Fatty Acids

  • Found in walnuts. green leafy veggies, canola oil
  • Flaxseeds & flaxseed oil are rich in Omega-3 Fatty Acids. They help lower blood cholesterol and triglyceride levels and reduce incidence of breast, colon & prostate cancers





John reports, “My dad died of a heart attack at age seventy, and there have been heart issues on both sides of the family. My uncle John, for whom I was named, died of a heart attack. At this writing I’m seventy-nine. In spite of some bad coronary genes, I’m intent on turning them off by my lifestyle choices.”


Would you like to cut down your risk of heart attack and be able to enjoy your grandchildren and maybe great-grandchildren? Eat foods high in Omega-3 fats like chia seeds, flax seeds, walnuts, and lots of green leafy vegetables. Omega-3 fatty acids help lower blood cholesterol and triglyceride levels; ward off strokes and cardiovascular problems; and even reduce incidence rates of breast, colon, and prostate cancers.[4] Bring on the Omega-3s!



  1. Eat moderately of “good” fats



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“Good” fats ─Use moderately

      •    Avocados, almonds, walnuts

  • Extra virgin olive oil
  • Canola oil
  • Soft margarines
  • Polyunsaturated fats –liquid at room temperature






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“Good” fats ─Use moderately

  • Avocados, almonds, walnuts
  • Extra virgin olive oil
  • Extra virgin coconut oil; this is a healthy form of saturated fat that may especially benefit brain health.

Polyunsaturated fats; they tend to be liquid at room temperature. They do not raise cholesterol nearly as much as animal fats. These fats are best taken through avocados, walnuts, and other natural sources. Limit their use if they are in oil form.





  1.  Avoid “bad” fats


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“Bad” fats ─Use cautiously

  • Trans-fats are found in hydrogenated and partially-hydrogenated vegetable oil,  margarines,  shortening
  • Saturated fats are solid at room temperature.




Did you know saturated fats are found in animal fat, especially red beef, pork, and sandwich meat slices? Meat and dairy products contribute all the cholesterol and half the fat in the American diet. Of the fat in dairy products, two-thirds is saturated, making full-fat dairy products higher in saturated fat than meat. Bad fats raise cholesterol and may encourage cancer and inflammation.


  1. Eat your ideal protein intake



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Eat Your Ideal Protein Intake






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Too little protein intake damages health. Around the world, insufficient protein intake is the basis for severe health problems, especially in children.


Adequate protein intake is essential for healthy child development. Eating whole grains, beans, and a variety of nuts and seeds provides the right amount of protein. More important, these foods provide the healthiest forms of protein.




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 Mother’s milk is best for babies.



Mother’s milk has the right kind and amount of protein, calories, and nutrients that the baby needs. Mother’s milk improves the baby’s immune system and has untold other benefits. As toddlers grow, they will sometimes favor drinking over eating. Excess calories from milk or juice may reduce eating nutritious foods that may result in low blood levels of iron. Encourage healthful food choices and teach young children to enjoy water when they are thirsty. For young children, follow the advice of your pediatrician or doctor.[5]



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Too much protein intake also damages health. Many people believe the myth that more protein is better. But did you know that eating too much protein can impair your health and rob calcium from your bones?




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Excess Protein & Bone Fracture

The Harvard Nurses’ Health Study of 78,000 nurses showed that increased milk drinking correlates with increased bone fracture rate.



A comparison of African Americans, who get more than 1000 mg of calcium daily, to black South Africans, whose intake is only 196 mg, revealed African Americans had nine times the hip fracture rate. Rural Chinese with half the calcium intake of Americans have only one-fifth of the bone fracture rate.


Most Americans eat two to three times as much protein as they need. Milk, though high in calcium, is also high in protein. Cheese consumption has doubled in the past twenty-five years in the US. Seventy-five percent of all the saturated fat in the American diet comes from cheese.


Cheese is high in protein and sodium. Excess protein and sodium cause kidneys to excrete calcium that is robbed from the bones and may contribute to osteoporosis. Reducing excessive animal protein and sodium may help protect calcium levels in the bones.


Is meat eating necessary for muscle strength?




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A common myth is that eating meat gives strength



A common myth is that eating meat gives strength. Are there prominent vegetarian athletes? Running great Bart Yasso is a vegetarian. Scott Jurek, who holds the American ultramarathoner record of 165 miles run in twenty-four hours, is a vegan. “Brendan Brazier is a vegan pro Ironman triathlete.”[6] Matt Frazier says that he “became a much stronger runner almost immediately after switching to a vegetarian diet.”[7]


How can we achieve the goal of adequate protein intake?

The traditional diets of many countries are plant based and provided sufficient protein. The Orient enjoyed rice and soybean-based foods. Prominent foods in Mexico were corn tortillas and beans; in Brazil, rice and beans; in parts of Africa, white corn, legumes, and wild greens. Eastern Europe relished potatoes and cabbage, while the Middle East consumed millet, sorghum, dates, red lentils, and curry. Consider increasing traditional foods of your homeland or explore foods from cultures around the world.




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Legumes and beans are excellent sources of protein. Legumes include lentils, garbanzos, and black-eyed and split peas. Beans offer a bonanza of variety: pinto, kidney, lima, navy red, pink, white, speckled, and black. Nuts and seeds will please your palate—sunflower seeds, pumpkin seeds, walnuts, almonds, peanuts, pecans, Brazil nuts, and pistachios. Because they are concentrated, seven or eight walnut halves or almonds a day are sufficient. Vary your intake of nuts and seeds.


  1. Consider choosing a plant-based diet

The benefits of being vegetarian are great. Believe it or not, vegetarians tend to have stronger bones than meat eaters. Vegetable sources of calcium include green leafy vegetables, beans, and tofu. Eskimos, who typically consume 2000 mg of calcium/day largely because they eat soft fish bones, have the world’s highest hip fracture rate. This could be related to excess protein in fish.[8]


President Clinton’s diet

Former President of the United States Bill Clinton was interviewed on CNN about his diet. He lost twenty-four pounds in a guided program to avoid another coronary blockage and to prepare for his daughter Chelsea’s wedding.[9]


Interviewer: “How did you lose so much weight? What kind of diet are you on?”


President: “Well, the short answer is, I went on essentially a plant-based diet. I live on beans, legumes, vegetables, fruit. I drink a protein supplement every morning. No dairy. I drink almond milk mixed in with fruit and a protein powder. So I get the protein for the day when I start the day out.


“And it changed my whole metabolism, and I lost 24 pounds, and I got back to basically what I weighed in high school. But I did it for a different reason. I mean, I wanted to lose a little weight. But I never dreamed this would happen. I did it because, after I had this stent put in, I realized that, even though it happens quite often after you have bypass, you lose the veins, because they’re thinner and weaker than arteries. The truth is that it clogged up, which means that the cholesterol was still causing buildup in my vein that was part of my bypass. And thank God I can take the stents. I don’t want it to happen again.


“So I did all this research. And I saw that 82 percent of the people since 1986 who have gone on a plant-based [diet], no dairy, no meat, no chicken or turkey. I eat very little fish. Once in a while I'll have a little fish. Not often. If you can do it, 82 percent of the people who have done that have begun to heal themselves. Their arterial blockage cleans up. The calcium deposit in their heart breaks up.


“This movement has been led by a doctor named Caldwell Esselstyn [of] “the Cleveland Clinic. Dean Ornish who you know out in California. The doctors Campbell, father and son, who wrote ‘The China Study’ and a handful of others. But we now have 25 years of evidence.


“And so I thought, since I needed to lose a little weight for Chelsea’s wedding, I'll become part of the experiment. I'll see if I can be one of those that have a self-clearing mechanism. We’ll see.


Interviewer: “I hope you’re healthy for many years and get to see grandchildren for many years as well.”


President: “Me too. That’s really the big deal . . .”


A few more points about the value of a plant-based diet:

  • Non-vegetarians consume 300–500 mg/cholesterol per day, lacto-ovo vegetarians who use dairy and eggs, l50–300 mg, and vegans who use no meat, dairy, or eggs consume 0 mg. Vegetarians have 14 percent lower cholesterol levels than the average in the US population,[10]
  • A 1999 meta-analysis of five studies comparing vegetarian and non-vegetarian mortality rates in Western countries found that the mortality rate due to ischemic heart disease was 26 percent lower among vegans compared to regular meat eaters.[11]
  • According to TIME magazine, “In regions where . . . meat is scarce, coronary vascular disease is unknown.”[12]
  • Dr. William Castelli worked with the Framingham Health Study, in cooperation with the National Heart, Lung and Blood Institute.[13] Castelli said, “Vegetarians have the best diet; they have the lowest rates of coronary heart disease of any group in the country.”[14]



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“Vegetarians have the best diet; they have the lowest rates of coronary heart disease of any group in the country.”




  •  “Some people scoff at vegetarians, but they have only 40 percent of our cancer rate. On average they outlive other men by about six years now.”[15]
  • Vegetarian childrens’ IQs averaged 17 points higher than the average for American children—116 vs. 99.[16] Possible reasons for this include that vegetarianism gives greater cognitive advantage, and that smarter, better informed people are becoming vegetarian.

Dr. Dean Ornish has demonstrated the reversal of coronary heart disease by diet. Almost 80 percent of his patients with severe coronary vascular disease can avoid bypass or angioplasty. On the American Heart Association Diet, only one-sixth of patients achieved noticeable reversal of atherosclerosis.[17] Twenty-eight percent actually increased their arterial blockage in five years.[18] With Ornish’s program, three-fourths of the patients achieved reversal and enjoyed an 8-percent reduction in blockage.[19]

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If I eat right, can I lower my Blood Pressure?

  • Meat eaters have 3 times the incidence of high blood pressure as compared to vegetarians, and 13 times as much very high blood pressure.






  • Many people with high blood pressure can substantially improve by switching to a plant-based diet.

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Some people scoff at vegetarians, but they have only 40% of our cancer rate.  On average they outlive other men by about six years now.



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  • There is virtually no high blood pressure among seniors in countries eating a low-fat, plant-based diet.
  • People with high blood pressure are 7 times more likely to have a stroke and 4 times more likely to have a heart attack.




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Albert Einstein was a vegetarian.  He said--

“Nothing will benefit human health and increase the chances for survival of life on earth as much as the evolution to a vegetarian diet.”



  • Dr. Campbell in the China Study reports, “We now have a deep and broad range of evidence showing that a whole foods, plant-based diet is best for the heart…[It ] is best for cancer. . . [It] is best for diabetes and autoimmune diseases. . . [It] is best for our kidneys, bones, eyes and brains.”[20]
  • Research shows the vegetarian advantage goes far beyond just lowering cholesterol and cancer rates. Vegetarians have less high blood pressure, colon disease, diabetes, gallstones, kidney disease, obesity, and less risk for virtually all diseases.
  • Being a vegetarian can also help to save our planet. A United Nations report states that 30 percent of earth’s ice-free land is devoted to livestock and 33 percent of all the globe’s arable land. Twenty vegans can feed themselves off the land used to produce food for one meat eater. We are told that the world is running out of fresh water. It takes 4,000 gallons a day to feed a meat eater, 1,000 gallons a day to feed a lacto-ovo vegetarian, but only 300 gallons a day to feed a total vegetarian.[21]  The United Nations bulletin for World Water Day 2012 states “1 kilo of beef . . . consumes 15,000 liters of water while 1 kilo of wheat ‘drinks up’ 1,500 liters.”[22]
  • A plant-based diet with gentle exercise tends to reduce arthritis and arthritic pain.


Clearly, there are many benefits to a vegetarian diet. But even a vegan, totally plant-based diet can be unhealthy. Lest vegetarians feel too smug about the superiority of their diets, they should realize that if they consume mostly refined starches and lots of rich foods and desserts, they are probably worse off than those who consume some fish, organic white meat of chicken or turkey, and eat an unrefined, mostly plant-based diet. Of course, why limit your healing potential? Many of us are now going for the optimal diet that focuses on the vast array of wonderful whole plant foods while eliminating animal-based foods.


One step at a time


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Be Adventurous!

Choose the best!



Achieving the right diet is a matter of experimenting and learning. Shifting to a better diet should be progressive. If you eat meat, choose range-fed animals instead of those confined. The US and some other countries have feed that contains dried blood, bone meal, and processed poultry excreta. If you have always been a meat craver, you can start by reducing the portions in half. An eight-ounce piece of meat contains up to one-quarter cup of fat.


Choose something better. Be patient with yourself and others, but be intentional and keep moving forward to improve your diet. Dietary goals are usually not reached in a single bound. But take courage; you can head in the right direction and begin to cut your risk factors for cancer, heart problems, diabetes, arthritis, and a host of other diseases. You may be adding years to your life and life to your years. Once the cook at your house learns a few exciting ethnic plant-based recipes, you may say, “This food tastes so good, I don’t even crave animal products any more! I think I would rather get my food firsthand than secondhand.” Go to bookstores to select vegetarian cookbooks or search the Internet for tasty recipes. Ask vegetarian friends for their favorite dishes.




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Plant-based how-tos and healthful hints

Want to try a plant-based diet—or to cut down on the amount of meat products you eat?

  • Begin by adding more green and leafy vegetables and fresh fruit.
  • Increase legumes and beans.
  • Cut serving sizes and times that you eat meat.
  • Reduce cheese and whole milk. Use non-fat dairy milk and try soy, almond, or rice milk.
  • Reduce sugar and rich desserts.
  • Switch to whole-grain breads and cereals.
  • Choose to drink water instead of sugary drinks, tea, or coffee.
  • If your family is in serious financial difficulties, remember that unprocessed, local foods may provide the highest nutritional value for the least cost. In addition, perhaps a small garden can improve your family’s nutrition.
  • Research sprouting seeds indoors, including alfalfa, broccoli, radish, mung bean, or sunflower. These can be grown indoors, in small spaces, in all types of weather.
  • Increase your daily exercise—fifteen minutes, thirty minutes, and if you’re a real go-getter, see if you can get it up to an hour a day.


After a month, evaluate. Are you feeling better? Can you think better? Are you sleeping better? Are you losing weight? Fine-tune your program according to the feedback that your body is giving you.


Listen up! If you want to live a long healthy life and avoid health risks, remember, Your fate is on your plate! It is not only the fate of the genes we have inherited from our great-grandparents and parents. It’s about our lifestyle choices that turn those genes on or off. We ourselves largely determine the length and quality of our lives.


Our bodies were actually designed to live forever! Really! When God formed human beings at creation, He made them with the immortality gene. That’s right, if this gene were turned on in you and me today, we would live forever! But our average lifespan is well under one hundred years. So obviously our immortality gene is turned off. But in the beginning this gene was activated when Adam and Eve consumed fruit from the Tree of Life in the Garden of Eden. The good news is that we will all have the opportunity to eat of this fruit some day in the future. For now, God has given us certain foods that help to minimize the health loss caused by the lack of access to this “healing” fruit. Did you know that the original diet at creation did not contain vegetables? Vegetables were added to our diets as a way to restore, in small part, what we were missing from the Tree of Life.  Vegetables, especially green and colorful ones, are indispensable sources of vitamins, minerals, and plant-based chemicals that turn on the good genes and turn off the bad genes. Until we once again have access to the Tree of Life, make sure you eat abundantly from God’s super supplement—vegetables.


Turning life around with a plant-based diet and exercise

Dr. Wes Youngberg shares the following incident that happened to him when he was a medical missionary on the island of Guam:


On a Saturday afternoon I was called to the hospital to the bedside of a seriously ill firefighter who was near death with kidney failure brought on as a complication of diabetes. I was not surprised, since 50 percent of end-stage kidney disease is caused by poorly controlled blood sugars. As I looked at his chart, my heart was touched when I realized that John, the patient, was forty-five years old at that time—in fact I was just a month and a half older than he was—and he seemed to be dying. His primary care physician who accompanied me at his bedside made clear to the patient that this was his opportunity—possibly his last opportunity—to make a major change. I told him, “John, you can actually reverse this if you really, really want to.” He agreed and enrolled in our Intensive Lifestyle Medicine outpatient program. At the start of each session we screened blood sugar and blood pressure and recorded each patient’s weight. This was always followed with forty-five minutes of group exercise.


We completely controlled John’s food intake for two weeks with a plant-based diet, and John did his part by faithfully following the daily exercise routines. Within two weeks, he was off his 100 units of insulin. His blood sugars had come completely into range, from being above 400 to being consistently under 110 before meals and under 140 two hours after meals. Although it was not our primary goal to get him off his medications, within the same two weeks he was able to get off all his blood pressure medication and insulin and he was down to a half dose of cholesterol medication. He needed this because so much inflammation had occurred during years of run-away blood sugars and his lack of attention to diet and exercise. He was off dialysis. John continued his six-month outpatient program and now rejoices in a new life of energy and vitality.


Dr. Wes also reports: Recently a middle-aged woman came in to see me because her diabetes had gotten out of control. The patient determined she was going to follow a comprehensive program to improve her health. In addition to a plant-based diet and appropriate supplements, she added forty-five minutes of walking in the early morning and then thirty minutes of walking after both lunch and dinner. In just six weeks of following this program her fasting blood sugar came down from 195 to 105. She changed from being totally out of control to being in good control. During this time she lost twelve pounds and dropped her total cholesterol by fifty points. More important, she no longer had any sleep problems and she felt great.


Special banquet



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You are invited to a wonderful banquet in paradise.

“He brought me into His banqueting house, and his banner over me was love.”

Song of Solomon 2:4





Are you aware you have an invitation to a special banquet meal? The food will be the most delicious and nutritious, beyond what we could ever imagine! In Revelation 19:9 the angel said, “Blessed are those who are called to the marriage supper” that God is preparing as a welcome-home event for His faithful. For dessert we will all have the chance to eat fruit from the Tree of Life and finally reactivate our dormant immortality gene. You and your family are invited guests. Song of Solomon 2:4 says: “He brought me to the banqueting house, and his banner over me was love.” I wouldn’t want to miss that banquet for anything! Would you?


As we are preparing for the great banquet table in paradise, how important it is that we make good food choices now. We can choose a diet that can help us to live—live longer, healthier, happier, and holier. With what step would you like to begin your journey toward a more nutritious diet for you and your family? The longest journey begins with a single step.


Begin by beginning!


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Lord, my life and my health depend on You. Yet You give me the power of choice. I choose to exercise what You commanded, “Whether you eat or drink, or whatever you do, do all to the glory of God.” Help me to eat foods that will give me a strong body and a clear mind to serve others.





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 And when this earthly sojourn is over—when many will come from the East and the West, from the North and the South, and sit down at that glorious celebration feast in the kingdom of heaven—may I be present at that banquet table with You. Amen.










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  1. What impressed you about this chapter on nutrition? What do you consider to be a well-balanced diet in your life?





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  1. Were you surprised that President Clinton went on a plant-based diet? Why did he choose to make a change? Were those good reasons?





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  1. Have you ever tried a plant-based diet?  What was your experience?  How did it make you feel?  If lab tests were taken before and after, what changes were noted?





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Today in many countries there is an alarming increase in children’s obesity, especially in Western countries where fast food restaurants are available. What can be done to encourage children to eat more veggies and less fatty foods?



Personal Reflection



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Personal Reflection



  1. How am I doing regarding my use of: fiber, vegetables, fruits, nuts, seeds, and legumes?




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  1. What changes do I need to make in order to limit degenerative health risks?









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What dietary progress am I making?

r   I am getting sufficient fiber.   r I must increase my fiber intake.

r   I will increase the servings of vegetables and fruits in my diet.

r   I am going to start reading labels to make sure I don’t get too much of trans-fats.

r   I will make a study of healthy nutrition information and recipe books to improve my present diet.






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The proper attitude toward nutrition is to focus primarily on what you do eat instead of what you don’t eat.




Did you know? Some fruits, berries, veggies, and exercise have restorative healing properties:

  • Grapes and berries improve your memory.
  • Walnuts can improve brain function. Almonds are good for the heart.
  • Seventy-five percent of all the saturated fat in the American diet comes from cheese.
  • If you have high blood sugars, adding lemon juice to your salad can potentially lower the after-meal blood sugar about thirty points.
  • For people with elevated blood sugars and especially those with blood sugar spikes, light to moderate exercise after meals will further improve blood sugar levels. For every minute of moderate exercise after meals, blood sugars may come down one to three points. For example: twenty minutes of walking after eating could lower the after-meal blood sugar up to sixty points.
  • Blueberries have high levels of antioxidants and are good for atherosclerosis.
  • Raspberries protect from ulcerative colitis and colon cancer.
  • Garlic helps lower high blood pressure. Onions and garlic contain natural antibiotics.
  • Asparagus and cabbage help repair damaged cartilage and bones.
  • A daily dose of tomato paste is like a low dose of statins protecting against bad cholesterol and high blood pressure.
  • Sprouted seeds contain concentrated nutrition.





Power Point© Slide 39






Intentional Plan

Consider having a larger meal at breakfast or noon and something lighter in the evening. Record your healthy menu plan for this week, including veggies, fruits, whole grains, legumes, and nuts. Use a variety of foods.




Noon Meal

Evening Meal














































PowerPoint© Slide 40


Part II

The End





[1] . T. Colin Campbell and Thomas M. Campbell II,  The China Study (Dallas, Texas: BenBella Books, 2006) 7.

[2]. See T. Colin Campbell and Thomas M. Campbell II, “The China Study,”

[3] T. Colin Campbell and Thomas M. Campbell II, The China Study (Dallas, Texas: BenBella Books, 2006) 87.

[4]. Aileen Ludington and Hans Diehl, Health Power: Health by Choice, Not by Chance (Hagerstown, MD: Review and Herald, 2000), 94.

[5]. Diane Feskanich, Walter C. Willett, Meir J. Stampfer, and Graham A. Colditz, “Milk, Dietary Calcium, and Bone Fractures in Women: A 12-year Prospective Study.” American Journal of Public Health 87, no. 6 (June 1997): 992–997.

[6]. Matt Frazier, “The Vegetarian Athlete Diet,”

[7]. Ibid.

[8]. Richard B. Mazess and Warren Mather, “Bone Mineral Content of North Alaskan Eskimos,” American Journal of Clinical Nutrition 27, no. 9 (1974): 916–925.

[9]. President Bill Clinton, interview by Wolf Blitzer, The Situation Room, CNN, September 21, 2010,

[10]. Ken Resnicow, Jeanine Barone, Althea Engle, Sandra Miller, Nancy J. Haley, Diana Fleming, and Ernst Wynder, “Diet and Serum Lipids in Vegan Vegetarians: A Model for Risk Reduction,” Journal of the American Dietetic Association 91, no. 4 (June 1991): 447–453; John Robbins, The Food Revolution: How Your Diet Can Help Save Your Life and Our World (York Beach, ME: Red Wheel/Weiser, 2001), 20–21.

[11]. Key, T, et al. (September 1, 1999). "Mortality in vegetarians and nonvegetarians: detailed findings from a collaborative analysis of 5 prospective studies". American Journal of Clinical Nutrition 70 (3): 516S–524S. PMID 10479225. Retrieved 01-31-2008.

[12]. Claudia Wallis, “Hold the Eggs and Butter,” TIME, March 26, 1984.

[13]. Henry Blackburn, “Framingham Study,” Encyclopedia of Public Health,, 2002, Framingham is a suburb of Boston.

[14]. Robbins, The Food Revolution: How Your Diet Can Help Save Your Life and Our World. York Beach, Maine: Red Wheel/Weiser, LLC, 2001.

[15]. Ibid., 39.

[16]. J. T. Dwyer, L. G. Miller, N. L. Arduino, E. M. Andrew, W. H. Dietz Jr., J. C. Reed, H. B. Reed Jr., “Mental Age and I.Q. of Predominantly Vegetarian Children,” Journal of the American Dietetic Association 76, no. 2 (February 1980): 142.

[17]. Ornish et al., “Can Lifestyle Changes Reverse Coronary Heart Disease? The Lifestyle Heart Trial,” The Lancet 336, no 8708 (July 1990): 129–134.

[18]. D. Ornish, S. E. Brown, J. H. Billings, L. W. Scherwitz, W. T. Armstrong, T. A. Ports, S. M. McLanahan, R. L. Kirkeeide, K. L. Gould, R. J. Brand, “Intensive Lifestyle Changes for Reversal of Coronary Heart Disease,” Journal of the American Medical Association 280, no. 23 (1998): 2001–2007. doi:10.1016/0140-6736(90)91656-U.

[19]. Ibid.

[20]. T. Colin Campbell and Thomas M. Campbell II. The China Study (Dallas, Texas: BenBella Books, 2006) 348, 349.

[21]. Hans Diehl, “Diet & Ecology,” presentation at the Coronary Heart Improvement Program (CHIP) Summit, Loma Linda, Calif., Nov. 20, 2009. Video available from Adventist CHIP Association, 247 Peach Orchard Rd, Greeneville, TN 37745. See

[22]   Retrieved 03-21-2012.


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