Jack Challem
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 The reason is simple: fresh foods are almost always more nutritious than processed, refined, and packaged foods. fresh foods are also much better than processed, packaged foods for improving blood sugar and weight.
You may, however, find it difficult to completely avoid the convenience of prepackaged processed foods. So how do you navigate between packaged foods that are nutritionally acceptable and those that are not?
Before you go food shopping again, it's essential that you learn how to read and decipher the information found on food labels. |
| If you eat mostly fresh foods, you'll avoid most of the bad oils. (Revisit Practical Guideline #5.)
FOUNDATION FOR HEALTHY EATING HABITS
Five Essential Daily Habits
1. Eat breakfast
2. Eat at regular times
3. Eat slowly and enjoy your food
4. Eat smaller portions
5. Choose your snacks carefully
Six Food-Philosophy Principles for Positive Eating Habits
1. Be mindful of what you eat
2. Eat a diversity of foods
3. Opt for fresh foods
4. Don't take food for granted
5. Don't assume anything about the food you buy
6. |
| The reason is simple: fresh foods are almost always more nutritious than processed, refined, and packaged foods. fresh foods are also much better than processed, packaged foods for improving blood sugar and weight.
You may, however, find it difficult to completely avoid the convenience of prepackaged processed foods. So how do you navigate between packaged foods that are nutritionally acceptable and those that are not?
Before you go food shopping again, it's essential that you learn how to read and decipher the information found on food labels. |
Jack Challem
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 Such feelings typically result from having to cook for other people, making uninspired meals, or simply being too rushed or tired to enjoy the experience of preparing fresh foods.
I believe the situation has been made worse by overprocessed convenience and fast foods, which have dulled our palates to what good food really tastes like. As a result, eating becomes an exercise in quickly satisfying our hunger instead of turning on our senses of sight, smell, and taste.
There is (at least to me) a boring sameness when it comes to the greasy smell and taste of fast foods. |
Mike Adams, the Health Ranger
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 Mandating the killing of fresh foods would certainly be an effective way to accelerate the diseasification and death of the population. It's also a great cover story: "We're killing all your food to HELP you! Because we care!"
I suspect, however, that the real explanation here is nothing more complicated than mass incompetence by the ABC, USDA, FDA and just about every government agency with 3 or 4 letters. Real knowledge about the nutritional value of living foods remains disturbingly rare. |
J. Douglas Bremner
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 After initial behavioral testing and diagnosis, all of the children were fed a diet of whole, fresh foods with no artificial food colorings or chemical preservatives for one week, after which their behavior improved significantly. The next week the researchers continued the whole-food diet but also gave the children capsules containing a mixture of artificial colorings, the preservative benzoate, or nothing. The behavior of the children who consumed the artificial colors or the preservative was substantially worse than when they were eating only the whole-food diet. |
Michael Pollan
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 But the common denominator of good health, he concluded, was to eat a traditional diet consisting of fresh foods from animals and plants grown on soils that were themselves rich in nutrients.
Price paid special attention to the quality of animal-based foods and its link to what those animals ate. He compared the vitamin content of butter produced from cows grazing on spring grass to that of animals on winter forages; not only were levels of vitamins A and D much higher in the yellower butter of the pastured animals but the health of the people who subsisted on those animals was better too. |
Ray D. Strand
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 A generation or two ago, people ate more whole, fresh foods that contain significantly more antioxidants than today's diet does. But as a result of the tremendous increase in the toxins in our environment today, along with the depleted nutrients we receive from our highly processed foods, our scale is out of balance—in favor of the silver coins (free radicals).
We need to add nutritional supplements to the balance in order to provide the level of antioxidants our bodies need. In fact we want the brass weights to tip the scale in its favor because then we won't have oxidative stress. |
| Overcooking, delay in preparing fresh foods, and freezing foods are some of the reasons our foods lose nutritional value. For example:
• Fresh salads and cut vegetables and fruits lose more than 40 to 50 percent of their value if they sit for more than three hours.
• Vitamin C is vulnerable to both heat and cold, and prolonged storage depletes it.
• The preparation of food significantly decreases folic acid.
• Freezing meats can destroy more than 50 percent of the B vitamins.6
We began with depleted nutrients in our soils, which NPK fertilizers made worse. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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 Using fresh foods (usually seasonal), bold flavors, and no refined sugar, Chef Bobo introduced Calhoun's 650 students to nutritious meals, where desserts are relegated to a minor, once-a-week role and served in 1.5 ounce tasting cups. "We want them to understand that fruit is dessert," says the teacher at New York City's French Culinary Institute, a catering business owner and former chef for Yankees player Derek Jeter.
Chef Bobo began by first tossing out sugar-filled ketchup, which was "the only way many kids knew how to eat foods. |
J. Douglas Bremner
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| In fact, there is no evidence to support the claim that vitamin C in pills or in fresh foods prevents colds. The best that can be said is that vitamin C reduces symptoms by 23% and may decrease the length of time you suffer from cold symptoms by about a day. The fact that vitamin C continues to be touted for the prevention of colds can only be attributed to the incredible marketing ability of the vitamin and supplement industry and the ability of the American public to suspend disbelief. |
Jack Challem
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| When we spend less time cooking, we're also less likely to teach our children how to cook or appreciate fresh foods. In this way, the impact of today's pressures will affect subsequent generations.
One hundred years ago, people cooked nearly all their meals at home from scratch. Our dependence on prepared foods has increased significantly, and from the 1980s through the present, the consumption of fast foods (e.g., McDonald's and Burger King) and convenience foods (e.g., microwave meals, breakfast bars) has grown at an astonishing rate, supplanting home-cooked meals. |
J. Douglas Bremner
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| Today's modern food-distribution system and the availability of a wide range of fresh foods throughout the year mean dietary deprivation is no longer an issue in this country. Except for a few isolated cases of people who can't absorb their food, we haven't seen mass cases of vitamin deficiency in this country since the pilgrims washed ashore. We've just been frightened or overly excited by vitamin manufacturers, the processed-food industry, and their supporters in the government into thinking we can benefit from supplements. We don't. |
David W. Grotto, RD, LDN
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 Home Remedies
Getting vitamin C from fresh foods in the treatment of sinus infections is a plus, and broccoli, rich in C, along with other foods (like berries and citrus fruits), is eaten to both treat and prevent sinus problems. Used as a base of various juice blends, broccoli has long been advocated for relieving symptoms of herpes outbreaks. Now some scientists believe they may have found out why. |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 Some of the SuperFoods are fresh foods that should be purchased on a regular basis. But don't think you must be running to the market constantly. If it's difficult to get fresh produce, or if certain choices are out of season in your area, in many instances you'll be able to substitute frozen and canned foods. And of course you'll be buying foods you like! One of the great appeals of the SuperFoods concept is that each SuperFood has sidekicks that give you a range of choices. Unlike many diets, you aren't locked in to particular foods; you'll have a delicious range of choices. |
Bill Sardi
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 Dietary supplements are often devalued or belittled while fresh foods are widely promoted. In some instances, herbal extracts are unfairly characterized as potentially toxic. Devotees of dietary supplements often believe pharmaceutical companies may be behind these anti-supplement sentiments. But in fact, as revealed in this report, it is often food companies that exert their influence over researchers and public health authorities to continually disparage dietary supplements. Plant extract dietary supplements offer health benefits that simply cannot be achieved with foods. |
Andreas Moritz
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 This gut feeling senses a healing effect from pure, fresh foods, healing herbs and other natural remedies. An herb from the Himalayan mountains or a piece of ginger is more likely to trigger a placebo response in us than the synthetic fat Olestra or a pharmaceutical drug used to reduce blood pressure. Natural things are naturally pleasing to the body and mind.
A naturopath has become a symbol for natural healing. Even if his methods may not be very effective, the symbol may still be powerful enough to trigger a good placebo response. |
| All this and more is what we know to be diabetes, an acquired illness that can easily be avoided and even reversed by eating a natural diet consisting of natural, fresh foods that nature so generously provides for us. The idea that we can create better foods than nature is a fallacy that has turned into a weapon of mass destruction.
The Unfolding Drama of the Diabetes Syndrome
When sugar becomes trapped and begins to increase in the bloodstream, eating sugar at this point can be life-threatening. Not having enough glucose reaching the cells and organs of the body can also be fatal. |
Donna Jackson Nakazawa
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 What fresh foods we do consume—unless organic—are sprayed liberally with pesticides and fungicides. Nonorganic poultry and meats are packed with hormones and antibiotics, not to mention often full of PCBs, mercury, and other chemicals that accumulate up the food chain in the cows, pigs, lambs, and chickens we consume. Processed meats are preserved with nitrates. Patient studies show that higher intake of nitrates and nitrites is associated with a higher risk of developing type 1 diabetes. |
Steven V. Joyal
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 Focus on eating fresh foods and foods cooked without exposure to intense, dry heat to limit your exposure to glycotoxins. (Please note: lengthy cooking times with intense heat, such as dry-heat oven temperatures of 400°F or more, greatly increase glycotoxin formation in food.)
?Include several servings of foods rich in soluble fiber and/ or omega-3 fatty acids every day. These foods include cold-water fish, walnuts, whole flaxseed, barley, oatmeal, and yams.
? |
Dr. Edward F. Group III, DC, ND, DACBN
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| This product is rich in essential and z non-essential amino acids and flavors meals well, o u • When you are dining out, try ordering fresh foods or order x
X homemade foods and specifically request No Salt!
• For extra flavor, try using fresh herbs, or lemon or lime juice instead of table salt.
• Cleanse your colon regularly to prevent constipation caused by table salt's dehydrating effects.
See the Resources section at the end of this book for additional product and purchasing information.
How Does Monosodium Glutamate (MSG) Cause a Toxic Colon? |
Michael Pollan
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| And you're better off eating whole fresh foods rather than processed food products. That's what I mean by the recommendation to "eat food," which is not quite as simple as it sounds. For while it used to be that food was all you could eat, today there are thousands of other edible foodlike substances in the supermarket. These novel products of food science often come in packages elaborately festooned with health claims, which brings me to another, somewhat counterintuitive, piece of advice: If you're concerned about your health, you should probably avoid products that make health claims. Why? |
Jack Challem
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| You'll have to eat fresh foods or minimally processed frozen foods (such as cooking frozen chicken breasts or steaming frozen vegetables).
Avoid eating microwave meals, most other packaged foods, and anything from fast-food restaurants. If you are overweight or discover that you are especially sensitive to sugars and carbohydrates, you may have to eliminate nearly all starchy and carb-containing foods. You might be able to eat small amounts of brown rice, however, if the rice is buffered by protein and high-fiber vegetables. |
Andreas Moritz
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 Their diet consists only of pure, fresh foods. Thankfully, you don't need to live in remote areas of the world to be healthy. In fact, it is very normal, for example, to have completely clean blood vessels at age 100 or older (see Figure 14).
Figure 14: Clean artery of a centinarian woman
By cleansing our body and giving it the best possible treatment, we can all raise our quality of life to a high level of energy and vitality, which is the natural state of health that every human being deserves. |
Gabriel Cousens
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 This economic reality of high-priced fresh foods is going to encourage you to frequent farmer's markets, co-ops, and locally grown foods where the costs are much lower for higher-quality foods because the prices are not controlled by agribusiness, which tends to push the high-calorie junk foods.
Buying local food straight from the farmer puts you in closer touch with the origin of the food, cuts a significant portion of the time and money spent transporting and "selling" the food, saves you money, and places more dollars in the pocket of those who produce your food. |
J. Douglas Bremner
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| When you shop, stay on the periphery of your supermarket, where the fresh foods are found. Then look for fresh, whole food—organic when possible—not processed food filled with additives and chemicals. Eat lots of wild-caught fish. Once or twice a week replace beef with beans. Take a walk in the sunshine (vitamin D) every day for at least thirty minutes. Don't drink beverages with added sugar.
Specific diets may promote weight loss as well as good health. The Mediterranean diet is healthy and nutritious, lowers cholesterol, reduces heart attacks, lengthens your life, and tastes good. |
Jack Challem
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| As a general rule, fresh foods improve blood sugar and support weight loss. In contrast, processed and refined foods are usually altered in ways that raise your risk of developing prediabetes and becoming overweight. Some of the specific foods we recommend can improve your blood-sugar levels and curb your appetite within hours, such as between breakfast and lunch! We are not exaggerating—the effect has been demonstrated many times in scientific studies.
Specifically, boosting your consumption of high-quality protein and fiber is central to reducing your blood-sugar levels and appetite. |
| Eating healthier foods to prevent or reverse prediabetes and to slim down means cooking more fresh foods from scratch and being very selective about what you order in restaurants. (We'll discuss eating out in chapter 9.)
We have already listed many foods that you're better off avoiding. We now want to reintroduce you to the idea of a food palette, which Jack described in his book Feed Your Genes Right. To explain, artists use a palette to mix colors of paints. Our food palette has a similar purpose: to provide an assortment of foods that you can combine in the kitchen. |
| Although fresh foods are best, it is all right to keep some frozen fish, chicken, and veggies in the freezer.
• Use your first Sunday as a food-preparation and cooking day. Food prep and cooking can and should be enjoyable and relaxing activities, so don't rush things. If you start in the morning, dice some veggies (such as red bell peppers and scallions) to include with scrambled eggs. Place extras in plastic storage containers, and use the diced peppers and scallions as toppings on salads. |
Connie Bennett, C.H.H.C. with Stephen T. Sinatra, M.D.
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| Offer fresh foods. Stock your cabinets and refrigerator with fruits and vegetables instead of chips and cookies, recommends Dr. Rapp. Give your children such healthy, tasty snacks as apples, oranges, and nuts, or celery with sugarfree almond butter or peanut butter. "Give them healthy alternatives like sweet potatoes," suggests Dr. Appleton. "Whatever you do, don't resort to nagging or scare tactics, both of which can backfire."
1 Freeze fruit. "You can actually change your kids' taste buds by not giving them sugary sweet sodas. |
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