vegetarian

Food For Life – Supplying the Place of Meat

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The place of meat should be supplied with wholesome foods that are inexpensive. In this matter very much depends on the cook. With care and skill, dishes may be prepared that will be both nutritious and appetizing, and will, to a great degree, take the place of flesh food.

“In all cases educate the conscience, enlist the will, supply good, wholesome food, and the change will be readily made, and the demand for flesh will soon cease.

“Is it not time that all should aim to dispense with flesh foods? How can those who are seeking to become pure, refined, and holy, that they may have the companionship of heavenly angels, continue to use as food anything that has so harmful an effect on soul and body? How can they take the life of God’s creatures that they may consume the flesh as a luxury? Let them, rather, return to the wholesome and delicious food given to man in the beginning, and themselves practice, and teach their children to practice, mercy toward the dumb creatures that God has made and has placed under our dominion.

“Not all who profess to believe in dietetic reform are really reformers. With many persons the reform consists merely in discarding certain unwholesome foods. They do not understand clearly the principles of health, and their tables, still loaded with harmful dainties, are far from being an example of Christian temperance and moderation.

“Another class, in their desire to set a right example, go to the opposite extreme. Some are unable to obtain the most desirable foods, and, instead of using such things as would best supply the lack, they adopt an impoverished diet. Their food does not supply the elements needed to make good blood. Their health suffers, their usefulness is impaired, and their example tells against, rather than in favor of, reform in diet.

“Others think that since health requires a simple diet, there need be little care in the selection or the preparation of food. Some restrict themselves to a very meager diet, not having sufficient variety to supply the needs of the system, and they suffer in consequence.

“Those who have but a partial understanding of the principles of reform are often the most rigid, not only in carrying out their views themselves, but in urging them on their families and their neighbors. The effect of their mistaken reforms, as seen in their own ill-health, and their efforts to force their views upon others, give many a false idea of dietetic reform, and lead them to reject it altogether.

“Those who understand the laws of health and who are governed by principle, will shun the extremes, both of indulgence and of restriction. Their diet is chosen, not for the mere gratification of appetite, but for the upbuilding of the body. They seek to preserve every power in the best condition for highest service to God and man. The appetite is under the control of reason and conscience, and they are rewarded with health of body and mind. While they do not urge their views offensively upon others, their example is a testimony in favor of right principles. These persons have a wide influence for good.” The Ministry of Healing, 317–319.

Food for Life – Transitioning to a Vegetarian or Vegan Diet

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Change to a vegan diet should be done with study, care, and thought. If people change too quickly, before they know how to cook nutritional, tasteful food, there is a danger that the change may be short lived. It is also important that diet reform be ongoing as more information is learned. It may be very difficult if too much information is given all at once and the person cannot incorporate the knowledge into healthful living. Ellen White made the following comments in regard to diet reform and change:

“Let the diet reform be progressive.” Testimonies, vol. 7, 135.

“When flesh food is discarded, its place should be supplied with a variety of grains, nuts, vegetables, and fruits, that will be both nourishing and appetizing.” Child Guidance, 384.

“Some, after adopting a vegetarian diet, return to the use of flesh meat. This is foolish, indeed, and reveals a lack of knowledge of how to provide proper food in the place of meat.

“Cooking schools, conducted by wise instructors, are to be held in America and in other lands.” Counsels on Diet and Foods, 469.

“Nuts and nut foods are coming largely into use to take the place of flesh meats. With nuts may be combined grains, fruits, and some roots, to make foods that are healthful and nourishing. Care should be taken, however, not to use too large a portion of nuts. Those who realize ill effects from the use of nut foods may find the difficulty removed by attending to this precaution.” Ibid., 363, 364.

“Three years ago a letter came to me, saying, ‘I cannot eat the nut foods; my stomach cannot take care of them.’ Then there were several recipes presented before me; one was that there must be other ingredients combined with the nuts, which would harmonize with them, and not use such a large proportion. One-tenth to one-sixth part of nuts would be sufficient, according to combination. We tried this, and with success.” Ibid., 273.

“Olives may be so prepared as to be eaten with good results at every meal. . . . When properly prepared, olives, like nuts, supply the place of butter and flesh meats. The oil, as eaten in the olive, is far preferable to animal oil or fat. It serves as a laxative. Its use will be found beneficial to consumptives, and it is healing to an inflamed, irritated stomach.” Ibid., 349, 350.

Restoring the Temple – Vegetarian Foods

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And God said, Behold, I have given you every herb bearing seed, which [is] upon the face of all the earth, and every tree, in the which [is] the fruit of a tree yielding seed; to you it shall be for meat.” Genesis 1:29.

World-renowned figures as diverse as philosophers Plato and Nietzsche, political leaders Benjamin Franklin and Gandhi, and pop icons Paul McCartney and Bob Marley have all advocated a vegetarian diet. Science is also on the side of vegetarianism. Multitudes of studies have demonstrated the remarkable health benefits of a vegetarian diet.

Vegetarian is defined as avoiding all animal flesh, including fish and poultry. Vegetarians who avoid flesh, but do eat animal products such as cheese, milk, and eggs, are ovo-lacto-vegetarians (ovo = egg; lacto = milk, cheese, etc.). The ranks of those who abstain from all animal products are rapidly growing; these people are referred to as pure vegetarians or vegans. Scientific research shows that health benefits increase as the amount of food from animal sources in the diet decreases, so vegan diets are the healthiest overall.

Preventing Cancer

Vegetarian diets—naturally low in saturated fat, high in fiber, and replete with cancer-protective phytochemicals—help to prevent cancer. Large studies in England and Germany have shown that vegetarians are about 40 percent less likely to develop cancer compared to meat-eaters.1-3 In the United States, studies of Seventh-day Adventists have shown significant reductions in cancer risk among those who avoided meat.4, 5 Sim-
ilarly, breast cancer rates are dramatically lower in nations, such as China, that follow plant-based diets.6 Interestingly, Japanese women who follow Western-style, meat-based diets are eight times more likely to develop breast cancer than women who follow a more traditional plant-based diet.7 Meat and dairy products contribute to many forms of cancer, including cancer of the colon, breast, ovaries, and prostate.

Harvard studies that included tens of thousands of women and men have shown that regular meat consumption increases colon cancer risk by roughly 300 percent.8, 9 High-fat diets also encourage the body’s production of estrogens, in particular, estradiol. Increased levels of this sex hormone have been linked to breast cancer. A recent report noted that the rate of breast cancer among premenopausal women who ate the most animal (but not vegetable) fat was one-third higher than that of women who ate the least animal fat.10 A separate study from Cambridge University also linked diets high in saturated fat to breast cancer.11 One study linked dairy products to an increased risk of ovarian cancer. The process of breaking down the lactose (milk sugar) into galactose evidently damages the ovaries.12 Daily meat consumption triples the risk of prostate enlargement. Regular milk consumption doubles the risk and failure to consume vegetables regularly nearly quadruples the risk.13

Vegetarians avoid the animal fat linked to cancer and get abundant fiber, vitamins, and phytochemicals that help to prevent cancer. In addition, blood analysis of vegetarians reveals a higher level of “natural killer cells,” specialized white blood cells that attack cancer cells.14

Beating Heart Disease

Vegetarian diets also help prevent heart disease. Animal products are the main source of saturated fat and the only source of cholesterol in the diet. Vegetarians avoid these risky products. Additionally, fiber helps reduce cholesterol levels15 and animal products contain no fiber. When individuals switch to a high-fiber, low-fat diet their serum cholesterol levels often drop dramatically.16, 17 Studies have demonstrated that a low-fat, high-fiber, vegetarian or vegan diet combined with stress reduction techniques, smoking cessation, and exercise, or combined with prudent drug intervention, could actually reverse atherosclerosis—hardening of the arteries.18, 19 Heart diets that include lean meat, dairy products, and chicken are much less effective, usually only slowing the process of atherosclerosis.

©2007 Physicians Committee for Responsible Medicine; all rights reserved. Reprinted by permission.

To be continued …

References

  1. Thorogood M, Mann J, Appleby P, McPherson K. Risk of death from cancer and ischaemic heart disease in meat and non-meat eaters. Br Med J 1994;308:1667-70.
  2. Chang-Claude J, Frentzel-Beyme R, Eilber U. Mortality patterns of German vegetarians after 11 years of follow-up. Epidemiology 1992;3:395-401.
  3. Chang-Claude J, Frentzel-Beyme R. Dietary and lifestyle determinants of mortality among German vegetarians. Int J Epidemiol 1993;22:228-36.
  4. Phillips RL. Role of lifestyle and dietary habits in risk of cancer among Seventh-day Adventists. Cancer Res (Suppl) 1975;35:3513-22.
    5. Barnard ND, Nicholson A, Howard JL. The medical costs attributable to meat consumption. Prev Med 1995; 24:646-55.
    6. Campbell, TC, Chen J. Diet and chronic degenerative diseases: Perspectives from China. Am J Clin Nutr 1994;59:1153S–61S.
    7. Trichopoulos D, Yen S, Brown J, Cole P, MacMahon B. The effect of westernization on urine estrogens, frequency of ovulation, and breast cancer risks: a study in ethnic Chinese women in the Orient and in the U.S.A. Cancer 1984;53:187-92.
  5. Giovannucci E, Rimm EB, Stampfer MJ, Colditz GA, Ascherio A, Willett WC. Intake of fat, meat, and fiber in relation to risk of colon cancer in men. Cancer Res 1994;54:2390-7.
  6. Willett WC, Stampfer MJ, Colditz GA, Rosner BA, Speizer FE. Relation of meat, fat, and fiber intake to the risk of colon cancer in a prospective study among women. N Engl J Med 1990;323:1664-72.
  7. Cho E, Speigelman D, Hunter DJ, Chen WY, Stampfer MJ, Colditz GA, Willett WC. Premenopausal fat intake and risk of breast cancer. J Natl Cancer Inst 2003;95:1079-85.
  8. Bingham SA, Luben R, Welch A, Wareham N, Khaw KT, Day N. Are imprecise methods obscuring a relation between fat and breast cancer? Lancet 2003;362:212-4.
  9. Cramer DW, Harlow BL, Willett WC. Galactose consumption and metabolism in relation to the risk of ovarian cancer. Lancet 1989;2:66-71.
  10. Araki H, Watanabe H, Mishina T, Nakao M. High-risk group for benign prostatic hypertrophy. Prostate 1983;4:253-64.
    14. Malter M, Schriever G, Eilber U. Natural killer cells, vitamins, and other blood components of vegetarian and omnivorous men. Nutr Cancer 1989;12:271-8.
  11. Sacks FM, Castelli WP, Donner A, Kass EH. Plasma lipids and lipoproteins in vegetarians and controls. N Engl J Med 1975;292:1148-52.
    16. Barnard RJ, Inkeles SB. Effects of an intensive diet and exercise program on lipids in postmenopausal women. Women’s Health Issues 1999;9:155-61.
  12. Barnard ND, Scialli AR, Bertron P, Hurlock D, Edmonds K, Talev L. Effectiveness of a low-fat vegetarian diet in altering serum lipids in healthy premenopausal women. Am J Cardiol. 2000;85:969-72.
    18. Ornish D, Brown SE, Scherwitz LW. Can lifestyle changes reverse coronary heart disease? Lancet 1990;336:129-33.
    19. Esselstyn CB Jr, Ellis SG, Medendorp SV, Crowe TD. A strategy to arrest and reverse coronary artery disease: a 5-year longitudinal study of a single physician’s practice. J Fam Pract. 1995;41:560-8.

Restoring the Temple – Vegetarian Foods, Powerful for Health Part II

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World-renowned figures as diverse as philosophers Plato and Nietzsche, political leaders Benjamin Franklin and Gandhi, and pop icons Paul McCartney and Bob Marley have all advocated a vegetarian diet. Science is also on the side of vegetarianism. Multitudes of studies have demonstrated the remarkable health benefits of a vegetarian diet.

“Vegetarian” is defined as avoiding all animal flesh, including fish and poultry. Vegetarians who avoid flesh, but do eat animal products such as cheese, milk, and eggs, are ovo-lacto-vegetarians (ovo = egg; lacto = milk, cheese, etc.). The ranks of those who abstain from all animal products are rapidly growing; these people are referred to as pure vegetarians or vegans. Scientific research shows that health benefits increase as the amount of food from animal sources in the diet decreases, so vegan diets are the healthiest overall.

Preventing Cancer

Vegetarian diets—naturally low in saturated fat, high in fiber, and replete with cancer-protective phytochemicals—help to prevent cancer. Large studies in England and Germany have shown that vegetarians are about 40 percent less likely to develop cancer compared to meat-eaters.1-3 In the United States, studies of Seventh-day Adventists have shown significant reductions in cancer risk among those who avoided meat.4,5 Similarly, breast cancer rates are dramatically lower in nations, such as China, that follow plant-based diets.6 Interestingly, Japanese women who follow Western-style, meat-based diets are eight times more likely to develop breast cancer than women who follow a more traditional plant-based diet.7 Meat and dairy products contribute to many forms of cancer, including cancer of the colon, breast, ovaries, and prostate.

Harvard studies that included tens of thousands of women and men have shown that regular meat consumption increases colon cancer risk by roughly 300 percent.8,9 High-fat diets also encourage the body’s production of estrogens, in particular, estradiol. Increased levels of this sex hormone have been linked to breast cancer. A recent report noted that the rate of breast cancer among premenopausal women who ate the most animal (but not vegetable) fat was one-third higher than that of women who ate the least animal fat.10 A separate study from Cambridge University also linked diets high in saturated fat to breast cancer.11 One study linked dairy products to an increased risk of ovarian cancer. The process of breaking down the lactose (milk sugar) into galactose evidently damages the ovaries.12 Daily meat consumption triples the risk of prostate enlargement. Regular milk consumption doubles the risk, and failure to consume vegetables regularly nearly quadruples the risk.13

Vegetarians avoid the animal fat linked to cancer and get abundant fiber, vitamins, and phytochemicals that help to prevent cancer. In addition, blood analysis of vegetarians reveals a higher level of “natural killer cells,” specialized white blood cells that attack cancer cells.14

Beating Heart Disease

Vegetarian diets also help prevent heart disease. Animal products are the main source of saturated fat and the only source of cholesterol in the diet. Vegetarians avoid these risky products. Additionally, fiber helps reduce cholesterol levels15 and animal products contain no fiber. When individuals switch to a high-fiber, low-fat diet their serum cholesterol levels often drop dramatically.16,17 Studies have demonstrated that a low-fat, high-fiber, vegetarian or vegan diet combined with stress reduction techniques, smoking cessation, and exercise, or combined with prudent drug intervention, could actually reverse atherosclerosis—hardening of the arteries.18,19 Heart diets that include lean meat, dairy products, and chicken are much less effective, usually only slowing the process of atherosclerosis.

Lowering Blood Pressure

In the early 1900s, nutritionists noted that people who ate no meat had lower blood pressure.20 They also discovered that vegetarian diets could, within two weeks, significantly reduce a person’s blood pressure.21 These results were evident regardless of the sodium levels in the vegetarian diets. People who follow vegetarian diets typically have lower blood pressure.22-24 No one knows exactly why vegetarian diets work so well, but probably cutting out meat, dairy products, and added fats reduces the blood’s viscosity (or “thickness”) which, in turn, brings down blood pressure.25 Plant products are generally lower in fat and sodium and have no cholesterol at all. Vegetables and fruits are also rich in potassium, which helps lower blood pressure.

Preventing and Reversing Diabetes

Non-insulin-dependent (adult-onset) diabetes can be better controlled and sometimes even eliminated through a low-fat, vegetarian diet along with regular exercise.26 Such a diet, low in fat and high in fiber and complex carbohydrates, allows insulin to work more effectively. The diabetic person can more easily regulate glucose levels. While a vegetarian diet cannot eliminate the need for insulin in people with type 1 (insulin-dependent) diabetes, it can often reduce the amounts of insulin used. Some scientists believe that insulin-dependent diabetes may be caused by an auto-immune reaction to dairy proteins.27,28

Gallstones, Kidney Stones, and Osteoporosis

Vegetarian diets have been shown to reduce one’s chances of forming kidney stones and gallstones. Diets that are high in protein, especially animal protein, tend to cause the body to excrete more calcium, oxalate, and uric acid. These three substances are the main components of urinary tract stones. British researchers have advised that persons with a tendency to form kidney stones should follow a vegetarian diet.29 The American Academy of Family Physicians notes that high animal protein intake is largely responsible for the high prevalence of kidney stones in the United States and other developed countries and recommends protein restriction for the prevention of recurrent kidney stones.30

Similarly, high-cholesterol, high-fat diets—the typical meat-based diet—are implicated in the formation of gallstones. The consumption of meaty diets, compared to vegetarian diets, has been shown to nearly double the risk of gallstones in women.31

For many of the same reasons, vegetarians are at a lower risk for osteoporosis. Since animal products force calcium out of the body, eating meat can promote bone loss. In nations with mainly vegetable diets (and without dairy product consumption), osteoporosis is less common than in the United States, even when calcium intake is also less than in the United States.32 Calcium is important, but there is no need to get calcium from dairy products. . . .

Asthma

A 1985 Swedish study demonstrated that individuals with asthma practicing a vegan diet for a full year have a marked decrease in the need for medications and in the frequency and severity of asthma attacks. Twenty-two of the 24 subjects reported improvement by the end of the year.33

Common Concerns

Some people still worry about whether a vegetarian diet can provide all essential nutrients. However, it is very easy to have a well-balanced diet with vegetarian foods, since these foods provide plenty of protein. Careful combining of foods is not necessary. Any normal variety of plant foods provides more than enough protein for the body’s needs. Although there is somewhat less protein in a vegetarian diet than a meat-eater’s diet, this is actually an advantage. Excess protein has been linked to kidney stones, osteoporosis, and possibly heart disease and some cancers. A diet focused on beans, whole grains, and vegetables contains adequate amounts of protein without the “overdose” most meat-eaters get.

Calcium is easy to find in a vegetarian diet. Many dark green leafy vegetables and beans are loaded with calcium, and some orange juices, non-dairy “milks,” and cereals are calcium-fortified. Iron is plentiful in whole grains, beans, and fruits.

Vitamin B12

Vitamin B12 is a genuine issue for vegans, although very easy to deal with. Found mainly in animal products, small amounts may be found in plant products due to bacterial contamination.34, 35 However, these plant and fermented foods, such as spirulina, sea vegetables, tempeh, and miso, do not provide an active and reliable source,36 so vitamin B12 must be obtained elsewhere in the diet. Regular intake of vitamin B12 is important to meet nutritional needs. Good sources include all common multiple vitamins (including vegetarian vitamins), fortified cereals, nutritional yeast, and fortified soymilk. It is especially important for pregnant women, breast-feeding mothers, and children to get enough vitamin B12.

Special Concerns: Pregnancy, Infants, and Children

During pregnancy, nutritional needs increase. The American Dietetic Association has found vegan diets adequate for fulfilling nutritional needs during pregnancy, but pregnant women and nursing mothers should supplement their diets with vitamins B12 and D.36 Most doctors also recommend that pregnant women supplement their diet with iron and folic acid, although vegetarians normally consume more folic acid than meat-eaters.

Vegetarian women have a lower incidence of pre-eclampsia in pregnancy and significantly more pure breast milk. Analyses of vegetarians’ breast milk show that the levels of environmental contaminants in their milk are much lower than in non-vegetarians.37 Studies have also shown that in families with a history of food allergies, when women abstain from allergenic foods, including milk, meat, and fish, during pregnancy, they are less likely to pass allergies onto the infant.38 Mothers who drink milk pass cow antibodies along to their nursing infants through their breast milk. These antibodies can cause colic.

Vegetarian children also have high nutritional needs, but these are met within a vegetarian diet. A vegetarian menu is life extending. As young children, vegetarians may grow more gradually, reach puberty somewhat later, and live substantially longer than do meat-eaters. . . .

Further Reading

For more information on vegetarian diets, PCRM recommends:

  • Breaking the Food Seduction, by Neal Barnard, M.D.
  • Foods That Fight Pain, by Neal Barnard, M.D.
  • Eat Right, Live Longer, by Neal Barnard, M.D.
  • Food for Life, by Neal Barnard, M.D.
  • The McDougall Plan, by John McDougall, M.D.
  • Dr. Dean Ornish’s Program for Reversing Heart Disease, by Dean Ornish, M.D.

[Editor’s Note: We also recommend reading Counsels on Diet and Foods and Counsels on Health by Ellen G. White.]

References

  1. Salie F. Influence of vegetarian food on blood pressure. Med Klin 1930;26:929-31.
  2. Donaldson AN. The relation of protein foods to hypertension. Calif West Med 1926;24:328-31.
  3. Rouse IL, Beilin LJ. Editorial review: vegetarian diet and blood pressure. J Hypertension 1984;2:231-40.
  4. Lindahl O, Lindwall L, Spangberg A, Stenram A, Ockerman PA. A vegan regimen with reduced medication in the treatment of hypertension. Br J Nutr 1984;52:11-20.
  5. Appleby PN, Davey GK, Key TJ. Hypertension and blood pressure among meat eaters, fish eaters, vegetarians and vegans in EPIC-Oxford. Public Health Nutr 2002;5:645-54.
  6. Ernst E, Pietsch L, Matrai A, Eisenberg J. Blood rheology in vegetarians. Br J Nutr 1986;56:555-60.
  7. Nicholson AS, Sklar M, Barnard ND, et al. Toward improved management of NIDDM: A randomized, controlled, pilot intervention using a low-fat, vegetarian diet. Prev Med 1999;29:87-91.
  8. Scott FW. Cow milk and insulin-dependent diabetes mellitus: is there a relationship? Am J Clin Nutr 1990;51:489-91.
  9. Karjalainen J, Martin JM, Knip M, et al. A bovine albumin peptide as a possible trigger of insulin-dependent diabetes mellitus. N Engl J Med 1992;327:302-7.
  10. Robertson WG, Peacock M, Heyburn PJ. Should recurrent calcium oxalate stone formers become vegetarians? Br J Urol 1979;51:427-31.
  11. Goldfarb DS, Coe FL. Prevention of Recurrent Nephrolithiasis. Am Fam Physician 1999;60:2269–76.
  12. Pixley F, Wilson D, McPherson K, Mann J. Effect of vegetarianism on development of gall stones in women. Br Med J (Clin Res Ed) 1985;291:11-2.
  13. Hegsted DM. Calcium and osteoporosis. J Nutr 1986;116:2316-9.
  14. Lindahl O, Lindwall L, Spangberg A, Stenram A, Ockerman PA. Vegan regimen with reduced medication in the treatment of bronchial asthma. J Asthma 1985;22:45-55.
  15. Herbert V. Vitamin B-12: plant sources, requirements, and assay. Am J Clin Nutr 1988;48:852-8.
  16. Rauma A, Torronen R, Hanninen O, Mykkanen H. Vitamin B-12 status of long-term adherents of a strict uncooked vegan diet (“living food diet”) is compromised. J Nutr 1995;125:2511-5.
  17. Position of the American Dietetic Association: vegetarian diets. J Amer Diet Assoc 2003;103(6):748-765.
  18. Hergenrather J, Hlady G, Wallace B, Savage E. Pollutants in breast milk of vegetarians (letter). N Engl J Med 1981;304:792.
  19. Allergies in infants are linked to mother’s diets. New York Times, 30 August 1990.

©2007 Physicians Committee for Responsible Medicine; all rights reserved. Reprinted by permission.

Health – Deadly Meats

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Adventism is a faith known for health reform. A particular way which this is exhibited is in the vegetarian diet that is practiced. This is not an arbitrary decision; rather a conscious and informed practice based on results of scientific research, daily evidence, and a desire to best maintain the most amazing and efficient machines God created, our bodies.

“Beef; it’s what’s for dinner!” Every American has heard this line. And most Americans salivate at the thought. Yet, at the same time we see headlines like, “Meat Consumption Linked to Cancer,” “Mad Cow Killer,” and “Is your Steak at Stake?” proclaiming the dangers of meat-eating. Headlines such as these have been seen everywhere from the New York Times to Science Daily to the Health Journal, and first began appearing in the New York Times in the mid-1800s. In contrast, if you were to Google “vegetables and cancer” the results speak only of the preventative properties of vegetables toward cancer and other health issues, and of the healthfulness of vegetarianism. What is it about these two different classes of diet that makes one potentially deadly and the other a possible agent in reversing the effects of the former?

The make-up of our bodies is primarily protein; hair skin, blood, muscle, and organs are all protein. The protein in our bodies is made up of 20 different amino acids which are essential to the maintenance of our systems. Of these 20, we naturally produce only 9, the rest of which must be obtained through adequate nutrition. When we partake of one serving of animal protein, we are getting more than seven times the amount of protein we need; whereas, in plant protein the concentration in a serving is the recommended amount for the needs of the human body to be fulfilled. What does the body do with the excess protein? It is processed through the kidneys and returned to the body in stored energy that we know as “fat.” It is quite understandable, then, why America is the obese capital of the world!

Obesity carries with it serious health problems. The first and foremost issue is the likelihood of an obese person to develop diabetes. Someone with such a surplus of weight is three times more likely to develop this disease, which also raises the risk of coronary heart disease (CHD), strokes, osteoarthritis, gallstones, and sleep apnea.

When we eat protein, our bodies break down the protein and convert it into a form that is constructive: amino acids. These amino acids then are specialized and sent to the different parts of the body where they are needed. Yet, when there is an excess of amino acids, the body is forced to excrete the extra through the kidneys. Each amino acid strain must be neutralized before the kidneys can do this. The neutralization is done by calcium. Once the calcium is processed through the kidneys, our bodies get rid of both the extra amino acids and the calcium through urination. The calcium for this process comes from the bloodstream forcing the body to then tap into the bone’s stores of calcium, thus depleting the bone density. This is especially dangerous for women. It has been found that women who partake regularly of meat have lost 35% of their bone density by the age of 65.

In addition to the issue of high protein concentration, the meat the average American consumes in a day contains over 75% of the daily caloric recommendation, most of which are calories from fat! Meat also consists of high levels of saturated fat and low-density lipoproteins (LDL), also known as “bad cholesterol”. Saturated fat by itself contains cholesterol, but there is additional cholesterol in meat that is not a part of the strains of saturated fat. Our bodies naturally produce cholesterol in the very limited quantities that we need. Additional amounts, however, are responsible for the clogging and hardening of the arteries. This often leads to issues with heart disease, obesity, strokes, heart attacks, cancer, diabetes, and more. A diet consisting of raw vegetation lacks the necessary properties to induce these physiological issues. Cholesterol is found only in animal products. The Journal for the American Medical Association (JAMA) has stated that a vegetarian diet can prevent 97% of coronary occlusions, or blocked arteries.

In the book The China Study, T. Colin Campbell compares the diet, health statistics (i.e. cholesterol level, blood pressure, mortality rate, etc.), and diseases of China and the United States. The results of this study were astounding! Blood cholesterol levels have been thought by traditional medicine to be dangerously low at 150mg/dl. This was being proclaimed in a country ranked as one of the highest in cancer and heart disease mortality rates. China, on the other hand has an average cholesterol level of 127 mg/dl (America’s average is 215!), and the mortality rate due to the “western diseases” dropped by nearly 70%. What made these findings far more provocative was another study conducted by W. Haenszel and M. Kurihara that tracked the Japanese immigrants to America. This study found that those immigrants who adopted the dietary patterns of the Americans also assumed the health risks of their new geographical area. The implication here is quite strong that these diseases are not caused primarily by genetics, which the western world likes to think, but rather a result of diet and lifestyle. Congress summarized a compilation of these studies and found that only 2–3% of these diseases, particularly cancer, are attributed to genes.

There are ample studies that have proven over and over again that meat consumption is linked with heart disease and cancer. Some of these “studies” have been unintentional. During World War I, Denmark’s supply of meat was cut off. In seeing that one pound of meat is equal to 15 pounds of grain, the government decided to open their grain stores to the people. Not only did the people survive just fine on this diet, they thrived! The death rate dropped 34% from all causes. These results have been repeated throughout history. Whenever there has been a shortage of meat supply, the health of those affected has increased and the disease rate has fallen dramatically. And to drive the point home a little harder, the rate of death and disease rose once again once the supply of meat was restored.

The controlled studies have come to the same conclusion. Caldwell B. Esselstyn M.D. conducted a study of 18 patients who had experienced 48 cardiac events collectively. He placed them on a vegetarian diet low in cholesterol and reviewed the results over a 12 year period. Among those who were placed on this diet, only one patient, who was non-cooperative with the diet, suffered another cardiac event. In those patients who followed the diet, Esselstyn found that the more closely a patient followed the prescribed program, the better off they were.

According to the JAMA, acidity levels in the body causes 97% of the health issues that we encounter, cancer being a leading disease. A meat based diet is a main cause for the high acidity level in the human body. One of the body’s highest priorities is to maintain a healthy pH balance in the blood. The pH range is very narrow; between 7.35 and 7.45. If the pH level in the body goes below 7.355, the body begins to lose its proper function. Cell production is slowed, energy production in the cells lessens, and the body’s ability to absorb nutrients and minerals is hindered. The effects of this may be somewhat subtle at first and easy to blame on other causes; however, left unattended, the consequences could turn severe. Fatigue, depression, headaches, sleep depravation, lack of energy, lack of concentration, achiness, and increased illness are just some of the short-term effects. If the body’s pH remains acidic over a period of time, Crohn’s Disease, colitis, arthritis, kidney stones, heart disease, Alzheimer’s, diabetes, cancer, and a myriad of other diseases come into play.

Here is where we see the link between cancer and the consumption of flesh meat. Meat has a natural pH ranging from 4.0 to 5.0, although, to help tenderize the flesh, a lower pH is artificially induced, bringing the acidity level as low as 2.5. Dieticians recommend four parts alkali to one part acid in our diet. An appropriate acidic level for consumption is not below 6.0! When our bodies ingest this amount of acidity, the cell production is slowed down significantly and the new cells often are mutated. In addition to this, the reparation of cells is dangerously inhibited. Cancer occurs when there is an interruption in the cell’s natural process. If a newly developing cell splits before it has all the information required to function properly, these cells may not die when they are supposed to and duplicate when they should not. They also may not have received the information that dictates with what part of the body they belong, which allows them to travel to places where they are not needed and can be harmful. This is what forms tumors.

The fact of the matter is that cancerous cells are anaerobic, meaning that they survive without oxygen, and they are acidic, which means that they thrive in a low pH. This means that cancer cells cannot survive in an alkaline environment! Different parts of our body, out of necessity, vary in their pH balance. Yet, every part is affected by what we put into our bodies. The nutrients that we ingest, along with the toxins and acids, are transported through our bloodstream. So the entire body is fed through our blood. Whatever is in the bloodstream is carried to every portion of the body and distributed, toxins and all. If the blood is acidic, the entire body will be also. By maintaining a diet that is primarily alkaline, we can take our health into our own hands.

Through diet and a healthy life style we can take a responsible stance with our health and prevent the top five leading causes of death in our country: heart disease, cancer, medical care, stroke, and chronic lower respiratory diseases (in order from greatest to least). God has blessed us through His provision of the means to maintain the health of our bodies, and the necessary remedies to heal them. While we are just now figuring this out, Ellen White wrote on this very matter: “While He [Christ] did not give countenance to drug medication, He sanctioned the use of simple and natural remedies.” Counsels on Health, 30. “By the use of poisonous drugs, many bring upon themselves lifelong illness, and many lives are lost that might be saved by the use of natural methods of healing. The poisons contained in many so-called remedies create habits and appetites that mean ruin to both soul and body. … The use of natural remedies requires an amount of care and effort that many are not willing to give. Nature’s process of healing and upbuilding is gradual, and to the impatient it seems slow. The surrender of hurtful indulgences requires sacrifice. But in the end it will be found that nature, untrammeled, does her work wisely and well. Those who persevere in obedience to her laws will reap the reward in health of body and health of mind.” The Ministry of Healing, 127, 128. “Our Saviour is the restorer of the moral image of God in man. He has supplied in the natural world remedies for the ills of man, that His followers may have life, and that they may have it more abundantly. We can with safety discard the concoctions which man has used in the past. The Lord has provided antidotes for disease in simple plants, and these can be used by faith, with no denial of faith; for by using the blessings provided by God for our benefit we are cooperating with Him. We can use water and sunshine and the herbs which He has caused to grow for healing maladies brought on by indiscretion or accident.” Selected Messages, Book 2, 289.

Alicia Freedman works at Steps to Life as a part of the LandMarks team. She can be reached by e-mail at: landmarks@stepstolife.org.

Health – Too Much of a Good Thing

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“Satan well knows the material with which he has to deal in the human heart. He knows—for he has studied with fiendish intensity for thousands of years—the points most easily assailed in every character; and through successive generations he has wrought to overthrow the strongest men.” The Adventist Home, 326.

So how will Satan attempt to overthrow God’s people in the very last days? There are a multitude of methods that he is using: “Satan sees that his time is short. He has set all his agencies at work that men may be deceived, deluded, occupied and entranced, until the day of probation shall be ended, and the door of mercy be forever shut.” The Desire of Ages, 636. “As the time draws near for Christ to be revealed in the clouds of Heaven, Satan’s temptations will be brought to bear with greater power upon those who keep God’s commandments, for he knows that his time is short.” The Review and Herald, January 28, 1875. [Emphasis added.]

What are these agencies? One of them is appetite: “The victims of a depraved appetite, goaded on by Satan’s continual temptations, will seek indulgence at the expense of health and even life, and will go to the bar of God as self-murderers. Many have so long allowed habit to master them that they have become slaves to appetite.” Confrontation, 77. “Appetite and passion, the love of the world, and presumptuous sins were the great branches of evil out of which every species of crime, violence, and corruption grew.” Ibid., 47.

“The controlling power of appetite will prove the ruin of thousands, who, if they had conquered on this point, would have had the moral power to gain the victory over every other temptation. But those who are slaves to appetite will fail of perfecting Christian character. The continual transgression of man for over six thousand years has brought sickness, pain, and death as its fruit. And as we draw near the close of time, Satan’s temptations to indulge appetite will be more powerful, and more difficult to resist.” Christian Temperance and Bible Hygiene, 154.

“The gratification of unnatural appetite led to the sins that caused the destruction of Sodom and Gomorrah. God ascribes the fall of Babylon to her gluttony and drunkenness. Indulgence of appetite and passion was the foundation of all their sins.” Ibid., 43.

In this article we will only look at one small aspect of the appetite temptation. Satan cannot force you to sin. God has not given him that power. Satan could not force Eve or Adam to sin; he had to entice them, to persuade them to do it. In the same way, Satan cannot force you to eat anything. He has to entice you to do it. In order for Satan to destroy you through your appetite, he has to persuade you to eat in a way that will destroy you. How can he do this? By making the food that is going to destroy your brain and body taste good. As we will see, it is possible to get too much of a good thing.

The Human Brain

Small molecules contained in the food that we eat are utilized by the brain as neurotransmitters. There is a delicate balance in the brain between excitatory transmitters and inhibitory transmitters. If this balance is upset, serious disorders of the nervous system can result. Today we are using tons of substances in our food that act as excitatory transmitters in the brain. These substances were completely unknown and therefore did not generally exist in their purified form 100 years ago.

In 1908, a chemist in Tokyo isolated the chemical in Kombu (a seaweed that the Japanese had used for generations to enhance the flavor of their recipes). He found to his surprise that the mysterious flavor-enhancing substance in this food was a simple salt or ester of glutamic acid—an amino acid widely distributed in plant and animal protein. This was so exciting that by 1909 this chemist and a friend of his formed a company to manufacture this taste enhancer in the form of monosodium glutamate. By 1933 the Japanese were using over 10 million pounds of this taste enhancer every year. During World War 11 American soldiers obtained some food rations from Japanese soldier prisoners. They were surprised that the Japanese soldiers’ rations were so much more delicious than their own. The reason was that MSG (monosodium glutamate), the flavor enhancer, had been added to the Japanese rations, but the Americans did not have MSG added to their rations.

It did not take long for the American food industry to see the financial boom that could result from the use of this substance. It could also be used to enhance the flavor of some new cheap foods that we were developing which did not taste very good unless some type of flavor enhancer was added.

The Vegetable Protein Industry

Adventists have long known that meat was not the best food. Although this could be discovered easily by reading the first few chapters of the Bible, Ellen White is very specific about this subject:

“Flesh was never the best food; but its use is now doubly objectionable, since disease in animals is so rapidly increasing. Those who use flesh foods little know what they are eating. Often if they could see the animals when living and know the quality of the meat they eat, they would turn from it with loathing. People are continually eating flesh that is filled with tuberculous and cancerous germs. Tuberculosis, cancer, and other fatal diseases are thus communicated.” The Ministry of Healing, 313.

“Again and again I have been shown that God is trying to lead us back, step by step, to His original design,—that man should subsist upon the natural products of the earth. Among those who are waiting for the coming of the Lord, meat-eating will eventually be done away; flesh will cease to form a part of their diet. We should ever keep this end in view, and endeavor to work steadily toward it.” Christian Temperance and Bible Hygiene, 119.

Because of this information, Adventists have long been interested in the vegetarian diet, but they were told up until the 1960s that they needed to be very careful to get enough protein if they adopted a vegetarian diet. We know today that this advice was wrong, but this type of thinking made Adventists very susceptible to the new foods being introduced by food technologists. We know today that many of the vegetarian foods introduced by the food industry during the last 100 years are just as dangerous and perhaps more dangerous than the more expensive animal foods that they replaced. (A good example of this would be margarine, but that is another subject.)

One of these new wonder foods adopted almost wholesale by the Adventist world was hydrolyzed vegetable protein (HVP). Here is a thumbnail sketch of how it is made. First, the vegetable products are boiled in sulfuric acid, and then it is neutralized in caustic soda, and then dried. It can be dried until a brown powder is all that remains. This powder does not have a good taste at all, so MSG is added to it, and we have a powder that we can add to all manner of protein dishes. If a person eats meat such as hamburger, the cost of the hamburger can be greatly decreased by adding some HVP—a true “extender.” However, we have discovered other flavor compounds today besides MSG (many of them). We can add other amino acids to this HVP that will make it taste like beef, and then it can be used in barbecue sauces and fast foods. We can add still other protein combinations that will make the HVP taste creamy, and then use it in soups and salad dressings and sauces.

When we chemically analyze these foods, we find out some alarming facts. First of all, we find some compounds that, when used in high concentrations, are powerful brain transmitters, so much so that they can accurately be called brain cell toxins. Examples of these would include glutamate, aspartate, and cysteic acid.

Over fifty years ago, in 1957, it was discovered in animal experiments that these substances can destroy the inner layer of the retina in the eye. This is part of the reason that the writer developed an interest in investigating this subject.

One segment of the population that is extremely susceptible to obtaining large amounts of these substances are the overweight. These people want to lose weight, but they want low calorie foods that taste good. Three of the main ingredients that give flavor to food are carbohydrate (sugar and starch), fat, and protein. If the food is a low calorie food (like lettuce and spinach), it does not taste all that scrumptious unless some type of food flavoring is added. Historically, the way that this is done is to add fat and sugar (think butter, cream, sugar or syrup, mayonnaise, sweet and sour sauce, etc.) But all these things add calories, so today we can make the food taste good with very little additional calories with our new flavor-enhancing compounds. Any time that you buy food, if you see one of the following ingredients on the label you can be almost certain that it contains one or more flavor-enhancing compounds: “hydrolyzed vegetable protein,” “vegetable protein,” “natural flavorings,” and/or “spices,” “glutamate,” “aspartate,” or “glutamine.”

Another segment of the population that we know today is extremely sensitive to these substances are infants, both born and unborn infants. The central nervous system of the infant (both born and unborn) is much more sensitive to these substances than an adult, and although it would be unethical to perform research experiments with these substances on human beings, extensive animal experiments with these substances have demonstrated a severe effect on the development of the brain in every species of animals tested. Many pregnant women are using large amounts of these substances with absolutely no awareness of what the possible results might be. Nobody actually knows what all the results of large use of these substances might be. Some scientists are afraid that these substances can lead to severe misdevelopment of the brain, resulting in learning disorders and serious psychological problems such as autism, hyperactive behavior, dyslexia, and uncontrollable anger. (Their fears are not based on armchair speculations, but on actual animal experiments.)

If we use large amounts of these substances in our diet, what could be the long term result? Nobody knows, but following are a list of disorders that some scientists are studying in relation to these flavor-enhancing compounds: Neural degenerative diseases such as Lou Gehrig’s disease, Parkinson’s disease, seizures, headaches, and Alzheimer’s disease.

Probably by now, if you are still reading this article, you are asking the question, How can I know which foods that I am eating are containing these flavor-enhancing compounds? Unfortunately, this is a difficult question to answer since these compounds are found extensively today in almost every type of processed food, but in the next paragraph an attempt will be made to list some of the most common foods where the health seeker will need to be careful.

Soy milk naturally contains much glutamate, but what could become too much of a good thing is if your soy milk has more glutamate added or if it has more hydrolyzed vegetable protein added. Kombu, miso, and soy sauce have MSG added. Sports supplements and weight loss products often contain Nutrasweet (which, of course, contains aspartate). So, one must not think that a product is harmless, just because he or she obtained it from a health food store, or because it is labeled as “organic.” Hopefully, the reader who is thinking analytically will conclude on his own that so-called health foods are not necessarily healthy and may be some of the most dangerous foods in his diet. The so-called “meat substitutes” or “meal analogs” commonly contain large amounts of these flavor-enhancing compounds. Any drink or diet food which has a sweet taste but contains little or no sugar—obviously there is something in the drink that gives it that sweet taste; if it is not sugar, it has to be a flavor enhancer of some type, (common ones are aspartamine or aspartate). For the person who is interested in health, a healthy skepticism of food flavoring agents in general, and especially food additives, is certainly in harmony with present scientific knowledge. Beef or chicken flavoring, extracts, “broth” and “stock” commonly contain MSG and often other flavor-enhancing compounds, and as stated at the beginning, the problem is not that the product itself is bad; many of these products occur naturally in nature and are essential for the body, but too much of a good thing can be dangerous, as hopefully you now understand. Any time the food that you are eating is described on the ingredient list as containing plant protein extracts or sodium caseinate or calcium caseinate or yeast extract or textured protein or autolyzed yeast or hydrolyzed oat flour or hydrolyzed plant protein, you should assume that it contains flavor enhancers. If you commonly eat in restaurants it is probably going to be impossible for you to avoid these things in your diet, and so it becomes even more important for you to see that your intake of these things is as close to zero as possible when you are preparing your own food.

For the reader who would like to study a more systematic and thorough approach to this subject, a book that the writer referred to for additional information for this article that the reader could purchase and study for himself is Excitotoxins: The Taste that Kills, by Russell L. Blaylock, M.D., published by Health Press, P.O. Drawer 1388, Santa Fe, NM 87504. ISBN 0-929173-14-7.

Food – The Optimal Diet

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In order to know what are the best foods, we must study God’s original plan for man’s diet. He who created man and who understands his needs appointed Adam his food. ‘Behold,’ He said, ‘I have given you every herb yielding seed, … and every tree, in which is the fruit of a tree yielding seed; to you it shall be for food.’ Genesis 1:29, A.R.V. Upon leaving Eden to gain his livelihood by tilling the earth under the curse of sin, man received permission to eat also ‘the herb of the field.’ Genesis 3:18.

“Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect that are not afforded by a more complex and stimulating diet.

“In order to maintain health, a sufficient supply of good, nourishing food is needed.

“If we plan wisely, that which is most conducive to health can be secured in almost every land. The various preparations of rice, wheat, corn, and oats are sent abroad everywhere, also beans, peas, and lentils. These, with native or imported fruits, and the variety of vegetables that grow in each locality, give an opportunity to select a dietary that is complete without the use of flesh meats.” Counsels for the Church, 221, 222.

When eating healthy is mentioned, many ideas come to mind. Some people think eating healthy involves foods that resemble twigs and taste like sawdust. Others think it is limited to just vegetables and fruits. You may be surprised to discover that the optimal diet is full of foods that taste good and are good for you.

The optimal diet has many reasonable benefits, including a longer life span and greater quality of health. The key to optimal diet is optimal nutrition. Consider the following slogans to help you know how to improve your nutrition.

Welcome whole grains—They are a good source of insoluble fiber, B vitamins, and complex carbohydrates.

Vote for vegetables—Deep-green and other deeply colored vegetables offer an array of disease-fighting nutrients and water-soluble vitamins.

Focus on fruit—Color-dense fruits contain impressive amounts of plant chemicals, vitamins, and minerals.

Load up on legumes—Legumes provide soluble fiber, protein, and B vitamins.

Power up with nuts and seeds—Nuts and seeds contain fat-soluble health fats such as omega-3, omega-6, vitamin E, and protein.

Eliminate meat and dairy—Simply put, meat-based diets are not as healthy as plant-based. In addition to soy milk, a variety of plant equivalents, from almond milk to rice cheese, are available.

For your optimal diet, each day choose a variety of foods from these food groups. For example, each week eat something from each food group: dark green, orange, legumes, starchy vegetables, and cruciferous vegetables. Also, instead of white rice, breads, and cereals that rob nutrients from the diet, choose from several of the whole grains, including whole-wheat, oatmeal, yellow cornmeal, brown or red rice, barley, whole rye, millet, quinoa, or teff.

Recipe – Veg Jambalaya

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1 Tbsp. canola oil

1 medium green pepper, chopped

1 medium onion, chopped

1 celery rib, chopped

3 garlic cloves, minced

2 cups water

1 can (8 ounces) tomato sauce

½ tsp. Italian seasoning

¼ tsp. salt

¼ tsp. crushed red pepper flakes

1/8 tsp. fennel seed, crushed

1 cup uncooked long grain rice

1 can (14 ½ ounces) diced tomatoes, undrained

1 can (17 ounces) butter beans, rinsed and drained

1 can (16 ounces) red beans, rinsed and drained

In a Dutch oven, heat oil over medium-high heat. Add the green pepper, onion and celery; cook and stir until tender. Add garlic, cook 1 minute longer. Add the water, tomatoes, tomato sauce and seasonings. Bring to a boil; stir in rice. Reduce heat; cover and simmer for 15-18 minutes or until liquid is absorbed and rice is tender. Stir in beans; heat through. Yield: 6 servings; 1 1/3 cups equals 281 calories, 3 g fat (trace saturated fat), 0 cholesterol, 796 mg sodium, 56 g carbohydrate, 9 g fiber, 11 g protein. Taste of home, February/March 2013.

Food – Think Differently

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Gone are the days when a vegetarian had to visit a strange smelling, brightly lit health food store to buy provisions. Now, any decent size market stocks soymilk, quinoa, veggie burgers and even seitan. Certainly there are more vegetarians than ever, but there are also a lot of people who want the benefits of a vegetarian diet but don’t want to commit to it 100 percent. As they discover how delicious vegetarian cuisine can be, they want to have their tofu and eat chicken, too. Some people simply give up beef and pork (these folks are sometimes labeled “pollotarians”). Others are vegetarian most of the time but break the rules for special occasions or when a serious craving hits.

For some time now, American meals have consisted of a main course—meat—accompanied by sides. The newly minted vegetarian may, at first, simply replace the center-of-the-plate meat with a veggie lasagna or tofu dog. …

Vegetarian meals work well as a series of individual dishes that complement each other without a single item stealing the show. Soup, salad and a crusty loaf of bread can be a filling and delightful dinner. A vegetable gratin or a colorful stir-fry could be the centerpiece for an elegant dinner. The possibilities are endless. …

There are more colorful options to choose with veggies, fruits and grains than you would ever find with meat. Variety is an important ingredient in any meal, especially a vegetarian one. Choosing a colorful array of foods doesn’t just look pretty; it provides a good range of vitamins, minerals and micronutrients. The colors can come in a series of smaller dishes—a green salad, cornbread, black beans and rice—or you can mix colorful vegetables in an Asian-style stir-fry or other main course.

Think out of the box when it comes to traditional dishes. A salad doesn’t have to be the standard lettuce with dressing. It can also be an exotic salad, sliced tomatoes with avocado or just an assortment of crisp raw veggies. Turn a favorite vegetable into a casserole or gratin to make it more filling. Resize an appetizer recipe and call it a main course (or vice versa). If you’ve got a taste for a popular meat-containing dish like lasagna or fajitas, indulge in it vegetarian style.

The Vegetarian Bible, Publications International, Ltd., Lincolnwood, Illinois, 2011, 5, 6.

Health – Practical Suggestions

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In 1863, through His chosen messenger, God gave health reform principles to the early Adventist church. Some of those principles seemed quite radical, but were, in time, proven scientifically to be accurate.

More than one hundred and fifty years later, based on endless scientific studies on what he saw work best in his patients, James L. Marcum, M.D. in his book, The Ultimate Prescription, M.D., Tyndale House Publishers, Inc. (2010), Carol Stream, Illinois, sets out a number of simple principles that if followed result in good health.

Practical Suggestions

  1. Eat a balanced diet with lots of fresh fruits, vegetables, nuts, whole grains, legumes, and seeds. This would include soy, rice, beans, and whole-grain pastas. Fad diets can be harmful.
  2. Drink more water, and avoid soft drinks. Stay away from anything that contains corn syrup.
  3. Avoid foods with a high fat content. These are basically fried foods, meats, French fries, cheese, eggs, margarine and butter, ice cream, doughnuts, cookies, gravy, potato chips, and so on. These are high in trans-saturated fats (trans fats), which cause all sorts of stress and chemical problems in the body.
  4. Sparingly use monounsaturated fats like olive oil and canola oil. You might learn how to leave them out completely. The body doesn’t process such fats. It stores them. I don’t have to tell you where.
  5. Reduce salt intake by diminishing your use of table salt and processed foods. Remember, too much salt can increase blood pressure, which can lead to cardiovascular disease, kidney disease, osteoporosis, and kidney stones. In fact, half the people on dialysis are there because of high blood pressure. Try Bragg Liquid Aminos instead of salt to enhance taste without loading your body down with sodium.
  6. Avoid eating only for pleasure. Eat when you are hungry; stop when you are full. Eat small portions slowly. By the way, foods high in fiber (plant-based foods) send a clear “I’m full” signal to the brain, which switches off the hunger sensation at just the right moment. Non-fiber foods (animal products and highly processed foods) do not. Something to think about!
  7. Eat most of your calories in the morning. Not hungry when you get up? Simply eat a smaller supper and nothing after seven in the evening. The chemical reactions that result from skipping breakfast make it very hard for you to make good food choices later in the day.
  8. Become a vegetarian. Even most animals are vegetarians. When you eat meat, you’re getting your calories secondhand. In addition, the diseases the animals might have, the steroids used to promote growth, and chemicals added to the animals’ foods are passed on to you. Animal products are also absolutely loaded with fat. “But I’ll just eat fish or only organic animal products,” many patients say. While this is certainly a step in the right direction, meat is meat, and we weren’t designed to process it in any form.
  9. Avoid processed foods and the chemical additives found in them. Here’s a simple rule: look for packaged foods with the fewest ingredients. Again, if you can’t pronounce an ingredient, you probably can’t digest it.
  10. Eliminate caffeine and alcohol from your diet. These are two powerful toxins that do much more harm than good.
  11. Be careful with supplements and herbs. Take the time to learn about them from a reliable source. Some herbs interfere with cardiac medications. It’s always best to get your nutritional needs from whole foods—foods as they were grown.
  12. Eat plenty of antioxidants. These amazing micronutrients have the incredible ability to fight the development and spread of cancer cells. Where do we find these antioxidants? In plant-based foods like fruits and legumes.
  13. Find foods with omega-3, -6, -9 fatty acids—the healthy fats. Again, choose plant-based foods—like flaxseed for omega-3. Grind flaxseed before adding it to your diet.

I hope you’re not overwhelmed after reading the list. Instead, I hope you’re encouraged. There is hope for you and your family. There is a plan you can follow to bypass the bypass, to reduce the risk of contracting cancer, to shield yourself from the diseases that are filling doctors’ offices and hospital beds.

Choose a couple of items from the list and try to follow those suggestions for a month. I guarantee you will feel better. Once those become habits, pick another suggestion from the list and work on it as well. After all, you only have one body and one life to live. You are in charge of your choices. When it comes to lifestyle diseases, you decide how sick—or how healthy—you want to be.