Dr. Joel Fuhrman’s Nutritarian Diet

PBS is running an infomercial from Dr. Joel Fuhrman.  I liked the nutrient charts shown below.  So, I took a few excerpts about his diet from the Internet.

Dr. Joel Fuhrman, author of The Super Immunity Diet, provides a science-based nutrition formula to bolster your immunity so you can lose weight, boost energy and never have another sick day again.

Dr. Joel Fuhrman, a renowned physician and nutritional researcher, has penned several bestselling books on warding off every kind of illness (from the common cold to cancer) simply by changing the way we eat. His new book, The Super Immunity Diet, is based on his firmly held belief that food is medicine. His book relies on what he calls a “nutritarian” diet, based on foods with the highest nutrient per calorie density.

According to Dr. Fuhrman, most people’s immune systems are functioning at only around 50%. Science-based research shows that nutrient-dense foods packed with antioxidants have the power to double your immune system’s function so you can keep disease and illness at bay.

What’s more, as you age, toxins (from both the environment and your diet) build up in the body. By the time you hit your 40s, daily stress, hormonal shifts and years of toxic build-up create a scenario in which you can get sick easier and more often.

Dr. Fuhrman believes that his diet can help boost your immune system so that it’s functioning at 100% of its capacity. By eating nutrient-dense foods, you’ll scrub out and destroy toxins that cause illness, and help your body activate its own clean-up system to provide super immunity. You’ll renew your energy, lose weight, put an end to sick days and increase longevity. In fact, by creating a super immune system, Dr. Fuhrman believes men could live up to age 95, and women could live up to 100 years of age.

Dr. Fuhrman has studied the dietary habits of the longest-living populations around the world and found that they all have one thing in common: Nutrient-dense diets.

Here are Dr. Fuhrman’s 4 Key Rules:

1. Base Your Meals on Phytonutrient-Rich Foods

These are the foods with the most vitamins, minerals and phytochemicals (organic plant compounds such as antioxidants, including beta carotene, vitamin C, folic acid and vitamin E), and the least amount of calories. Phytonutrient-rich foods include colorful fruits and vegetables such as dark, leafy greens, tomatoes, peppers, and berries. Dark leafy greens contain lymphocytes that aid digestion. Berries, for instance, contain anthocyanins and bioflavonoids that protect the heart and ward off cancer.  

Many of the superfoods you are familiar with fall under the nutrient-dense category. See how some of your favorite foods fare on Dr. Fuhrman's index.

2. Eat Slow-Absorbing Foods

Avoid fast-absorbing foods such as saturated and trans fats, sugar and white flour. These “fast foods” create a high glucose response in the blood stream, spiking insulin, which promotes fat storage, weakens the immune system and increases your rick of cancer. By eating slow-absorbing foods, your body is able to properly absorb essential nutrients and use them to fight disease. Slow-absorbing foods include nuts, seeds and beans. The sterols and stanols in nuts and seeds actually help pull bad fats out of the body, allowing good fats to be absorbed to lower  “bad” LDL cholesterol, increase brain function and more.  

3. Use Meat As a Condiment

The prime building blocks of the nutritarian diet are plant-based foods. Too many animal products in the diet raises the hormone IGF-1, which acts similar to insulin by promoting more fat storage and tissue growth, tied to cancer. Cut back on your meat consumption so that it comprises only 10% of your diet. The best way to do this is to use meat as a “condiment” or flavor enhancer instead of as a main dish.

4. Add 10 More Chews to Every BiteChewing your food facilitates the release of important nutrients and releases powerful enzymes that protect our cells. The average person chews each bite of food as few as 15 times. Try adding 10 more chews to every bite. Studies show that people who chewed more often also consumed 10% less food.

Nutrient Density

Aggregate Nutrient Density Index (ANDI) is a score assigned to whole foods that contain the highest nutrients per calorie as Dr. Joel Fuhrman describes in his book, Eat For Health.

Each of these whole foods is given a score based on the equation H=N/C, which is that the health of a food is equal to the nutrients it delivers per calorie. Each ANDI score is based on a possible score of 1,000-0, with 1,000 being the most nutrient dense and 0 being the least nutrient dense. Kale,Mustard greens, Collard Greens, andWatercress all receive a score of 1,000 using the H=N/C equation, while foods like meat,seafood, and dairy products receive scores below 50 and are not considered by Dr. Fuhrman to be healthy. Fuhrman argues in his book that a nutrient dense diet can prevent or even reverse diseases and also might reverse obesity.

Nutrient Density NUTRITARIAN FOOD PYRAMID Dr. Fuhrman's food pyramid is based on his principles of the health equation Health = Nutrients / Calories (H=N/C) 90% of the daily diet should be comprised of nutrient rich plant foods (high ANDI score) with health-promoting phytochemicals. The pyramid promotes foods that are richest in micronutrients and benefit health and longevity. Nutrient Density is a critical concept in devising and recommending dietary and nutritional advice to patients and to the public. Not merely vitamins and minerals, but adequate consumption of phytochemicals is essential for proper functioning of the immune system and to enable our body’s detoxification and cellular repair mechanisms that protect us from chronic diseases.  Nutritional science in the last twenty years has demonstrated that colorful plant foods contain a huge assortment of protective compounds, most of which still remain unnamed. Only by eating an assortment of nutrient-rich natural foods can we access these protective compounds and prevent the common diseases that afflict Americans. Our modern, low-nutrient eating style has led to an overweight population, the majority of whom develop diseases of nutritional ignorance, causing our medical costs to spiral out of control. To guide people toward the most nutrient dense foods, I developed a 0-100 scale of micronutrient scores called the Nutrient Density Line, which ranks categories of foods based on their ratio of nutrients to calories. Because phytochemicals are largely unnamed and unmeasured, these rankings underestimate the healthful properties of colorful natural plant foods compared to processed foods and animal products. One thing we do know is that the foods that contain the highest amount of known nutrients are the same foods that contain the most unknown nutrients too. So even though these rankings may not consider the phytochemical number sufficiently they are still a reasonable measurement of phytochemical content. Keep in mind that nutrient density scoring is not the only factor that determines good health. For example, if we only ate foods with a high nutrient density score our diet would be too low in fat. So we have to pick some foods with lower nutrient density scores (but preferably the healthier ones) to include in our high nutrient diet. Additionally, if a slim or highly physically active individual ate only the highest nutrient foods they would become so full from all of the fiber and nutrients that they would not be able to meet their caloric needs, and they would eventually become too thin. This of course gives you a hint at the secret to permanent weight control – eat the greatest quantity of the foods with the highest micronutrient scores, and lesser amounts of foods with lower scores.

Dr. Fuhrman's Micronutrient Scores

Secret Henry VIII Portrait Discovered

This clip is from Britain's Secret Homes.  As far as the "hidden" portrait of Satan claim, the face of Jesus in the screen door stories are more believable. 

BBC Four’s ‘Burton And Taylor’

The BBC has released the first official image (see below) for its upcoming drama Burton and Taylor, which is set to air on BBC Four in the UK and BBC America in the US later this year.

A 90 minute one-off drama, Burton and Taylor is a biopic about Richard Burton and Liz Taylor which documents their ill-fated appearance in a 1983 revival of Noel Coward’s stage play, Private Lives. The drama was written by William Ivory. BBC Drama Productions are producing the one-off in association with BBC America, which stars Dominic West as Burton and Helena Bonham Carter as Taylor. William Hope (Marple) and newcomer Isabella Brazier-Jones also star. The drama is being directed by Richard Laxton.

Chocolate Can Make You Thinner: 1 or 2 Dark Chocolate With 60 to 70 Percent Cocoa

Chocolate often gets a bad rap for being fatty and full of sugar, but in moderation, chocolate that's high in cocoa can have a positive effect on metabolism.

THE GIST

- Compounds in chocolate may alter metabolism, reducing the fraction of calories that turn to fat.

- Go for dark chocolate with 60 to 70 percent cocoa.

- Try to stop after just a bite or two.

In a study that may seen like a dream come true, researchers have found that people who regularly eat chocolate tend to be thinner than people who don't eat chocolate at all.

Scientists still do not, unfortunately, endorse snacking on enormous piles of candy bars or massive bowls of chocolate ice cream. Nevertheless, the study adds to growing evidence that chocolate contains compounds that, in moderate doses, may alter metabolism, boost the energy efficiency of cells, and reduce the fraction of calories consumed that get deposited as fat.

PHOTOS: Art of Chocolate: A Short, Sweet History

Eventually, the research may lead to obesity drugs that isolate chocolate's benefits in the pill form. In the meantime, the findings suggest that a square of chocolate after dinner most nights could help counter bulging waistlines.

"The presumption has always been that because chocolate is full of pesky calories and eaten as a sweet, that it would be associated with higher BMI," or body mass index, said Beatrice Golomb, an internal medicine doctor who studies oxidative stress and other topics at the University of California, San Diego.

"This is not a randomized trial and we shouldn't necessarily make recommendations from it, but for now, people can feel less guilty about moderate chocolate consumption," she added. "It does make me feel less guilty about telling my patients that chocolate is my favorite vegetable."

People have been tuned in to the health benefits of chocolate for at least 5,000 years, said Francisco Villarreal, a cardiology expert who is also a professor of medicine at UCSD but was not affiliated with the new study.

NEWS: Another Reason To Eat More Chocolate

The plant that produces chocolate beans, called Theobroma cacao, translates to "food of the gods." The Aztecs and Mayans used its beans both as money and as a treatment for a variety of diseases. And ancient warriors consumed cocoa to increase their strength.

In modern times, researchers have linked chocolate consumption to a bunch of good health outcomes, including lower risk of cardiovascular disease, lower blood pressure, lower levels of bad cholesterol along with higher levels of good cholesterol, and increased sensitivity to insulin, which helps maintain steady blood sugar levels.

With its relatively high fat and sugar content, though, chocolate has long been considered a fattening and sinful pleasure. To test that assumption, Golomb and colleagues surveyed more than 1,000 healthy adults, whose BMIs ranged from 17 to 50. Below 18 is underweight. Above 25 is overweight. And above 30 is obese.

Among the questions in the diet-focused survey, one asked, "How many times a week do you consume chocolate?" Those who answered with five or more had BMIs that were, on average, a full point lower than people who said they didn't eat any chocolate, the researchers report today in the journal Archives of Internal Medicine.

ANALYSIS: Chocolate Supply Threatened by Cocoa Crisis

Enthusiastic chocolate-eaters didn't exercise more than chocolate-avoiders, nor was their educational history or presumed socioeconomic status any different. And people who ate more chocolate actually ate more calories overall.

Along with other research, Golomb said, these findings suggest that something in chocolate is helping people process calories more efficiently.

The secret may be epicatechin, a naturally occurring compound in cocoa beans that has been linked to impressive health and exercise benefits in experimental settings. In one of Villareal's studies, for example, mice ran 50 percent farther after consuming a relatively small amount of epicatechin.

In another study, which included just five people with heart failure and diabetes, Villareal's team found that epicatechin restored severely damaged mitochondria, the cell's energy factories.

NEWS: Chocolate Genome Mapped

One theory for how chocolate works its magic is that cocoa compounds strengthen and increase the number of mitochondria in cells, and that these effects are independent of any antioxidant activity that chocolate might have. In Golomb's view, cells that are stressed send messages telling the body to turn calories into fat. But chocolate reduces stress on cells, which can then use their extra mitochondria to burn calories instead.

Unfortunately for chocolate lovers everywhere, more is not necessarily better. In fact, Villareal said, according to his research -- both published and yet to be published -- the ideal dose of epicatechin comes in serving of five grams of chocolate, which is about the size of a single Hershey's Kiss. Consuming more than that can cancel out chocolate's potential benefits.

"When you eat a little bit too much, the effects just simply disappear," he said. "This is a very unique sweet point for peak effects."

Researchers recommend eating dark chocolate with between 60 and 70 percent cocoa. The brand doesn't matter, but pick kinds with cocoa butter instead of hydrogenated fats. And as hard as it may be to stop, just a bite or two is probably ideal.

Frances Barber as Bette Davis & Mark Gatiss as Joan Crawford in Psychobitches

I can't find any videos from Playhouse Presents on the Internet, and it isn't being sold on Amazon.  Too bad. It looks like a great show.

Mark Gatiss stars as Joan Crawford and Frances Barber as Bette Davis in this clip from Sky Arts' new dark comedy Psychobitches, which features famous women from history in the therapist's chair (or, in this case, waiting room). Playhouse Presents … Psychobitches begins on 30 May at 9pm on Sky Arts 1 HD.

Are You a Metabolic Farmer or a Hunter? The Answer Is Your Key to Weight Loss

We’ve all heard the impassioned arguments about the best way to lose weight being waged between the low-carb camp and the low-fat camp. Which side is right? There is no one-size-fits-all answer because success depends on an individual’s metabolic type, according to Mark Liponis, MD, author of The Hunter/Farmer Diet Solution. The premise is that, once you figure out which metabolic type you are and match your dietary strategies to that type, it’s much easier to lose weight and keep it off—without suffering from hunger pangs or cravings.

I called Dr. Liponis, who is also the corporate medical director for Canyon Ranch, to discuss this concept for this special double-length report. He explained that some people, whom he calls “Hunters,” are genetically programmed to feel and function best on a protein-based, low-carb diet. In contrast, “Farmers” are genetically programmed to do best on a grain-based, low-fat diet. Most women are Farmers, Dr. Liponis said, primarily due to the metabolic effects of estrogen. However: Some women are born Hunters (myself included)—and it’s not uncommon for a woman to become a Hunter after menopause when estrogen slacks off and her metabolism changes.

Compelling research in support of the Hunter/Farmer concept comes from a Stanford University study, which showed an enormous variation in the amount of weight gained or lost by different people following the same diets. DNA analysis revealed that people with so-called “low-carb genes” lost two-and-a-half times as much weight on a low-carb diet as people without those genes…while those with “low-fat genes” lost substantially more on a low-fat diet than people without such genes.

To tell whether you’re a Hunter or a Farmer: Consider these simple clues…

Body shape. Farmers are pear-shaped, gaining fat in the buttocks, hips and thighs. Hunters are apple-shaped, carrying more visceral fat in the belly.

Hunger patterns. If you frequently feel hungry and get weak or sleepy if you don’t eat every few hours, you’re likely a Farmer. If you can go without food for long stretches without feeling terribly hungry but get fatigued when you overeat, you’re a Hunter.

Cravings. Farmers can take or leave sweets…but Hunters generally crave sugary treats.

“The most significant difference between these two metabolic types is that Farmers tend to be insulin sensitive and Hunters tend to be insulin resistant,” Dr. Liponis said. Insulin is a hormone that allows our cells to soak up glucose (sugar) from the bloodstream for use as energy. For Farmers, just a small amount of insulin is enough to reduce blood glucose levels substantially, which is why Farmers are prone to hypoglycemia (low blood sugar). But for Hunters, it takes more insulin to produce the same glucose-lowering effect, so their blood sugar stays relatively high.

SMART FOOD STRATEGIES FOR FARMERS

To counteract low blood sugar, Farmers need a steady supply of carbohydrates—which in turn will sustain energy, keep hunger at bay and make it much easier to keep weight under control. Best…

Adopt a primarily grain-based diet. Whole grains provide complex carbs that stabilize blood glucose. The major portion of your diet should consist of whole-grain foods such as barley, brown rice, multigrain breads and cereals, oats, quinoa, whole-grain couscous and whole-wheat pasta. In addition, eat other healthful complex carbs from vegetables, legumes and fruits.

Go ahead and eat every few hours. But don’t go overboard on the size of snacks—consume just enough food to restore blood sugar levels, Dr. Liponis said. An appropriate snack could be a quarter-cup of whole-grain cereal…one ounce of nuts…or a small glass of carrot juice.

Take more time for meals. Farmers tend to let themselves get so famished that when they finally do sit down for a meal, they gobble too much food, too fast. Focus on eating slowly, savoring each bite, and you’ll eat less overall.

Limit fatty foods. The Farmer metabolism has trouble turning fat into glucose, Dr. Liponis said. When you do consume high-fat foods, you tend to overindulge because—in a futile attempt to get the blood sugar lift it needs—your body keeps telling you to eat.To halt that cycle: Avoid high-fat foods such as bacon, bologna, butter, cream, fried foods, ice cream, margarine, potato chips, salami, sausage and shortening. It is OK to consume moderate amounts of healthful fats, such as those found in avocados, low-fat dairy foods, nuts, nut butters and olive oil.

Include lean protein in moderation. Eggs and poultry are low-fat proteins that the Farmer’s body can readily metabolize into glucose…fish and seafood also are good choices because they contain healthful omega-3 fats. Lean cuts of meats (beef, pork, lamb) are OK upon occasion, but generally red meat should be limited because it’s usually too fatty for Farmer types.

HOW HUNTERS CAN GET AND STAY SLIM

The low-fat, high-carb diet that helps many women keep their weight under control will only backfire if you have the type of metabolism that requires the opposite—a low-carb, high-protein approach. That’s because metabolic Hunters have problems metabolizing sugar and other foods that the body converts to sugar, such as grains, breads and starchy vegetables, Dr. Liponis said. This is why the grain-based diet that’s healthful for Farmers only pushes Hunters toward diabetes and obesity. What does help Hunters…

Build your diet around proteins. True, many high-protein foods (such as meat) also contain a fair amount of fat. But unlike a Farmer, a Hunter’s metabolism can handle fat pretty well—in fact, for a Hunter, a low-fat diet may actually lead to weight gain rather than weight loss. Best: Your diet should emphasize proteins such as dairy foods, eggs, fish, meat, nuts, poultry and soy products.

Go ahead and feast. Unlike Farmers, who need to graze throughout the day to keep their blood sugar from dipping too low, Hunters can go without food for many hours, having just one or two big meals per day and drawing on their abdominal fat for energy as needed. This is not a problem, Dr. Liponis said—provided you keep portion sizes under control.

Skip breakfast if you like. Dieters often are admonished to start the day with a substantial breakfast to provide energy and reduce the risk for overeating later. But this strategy can backfire for a Hunter, especially since so many grain-based breakfast foods are not ideal for your metabolic type. If you do want breakfast, eggs or other protein sources are a good choice. Don’t be afraid to have “dinner” for breakfast!

Limit carbs. Though you often crave sugar and other simple carbs, such as breads and pastas made with refined white flour, they cause your blood glucose levels to rise too high. So can foods you might think of as healthful—including corn, honey, rice milk, sports drinks and even whole-grain products.

Round out your diet with nonstarchy vegetables and a modest amount of fruit. Starchy veggies (parsnips, potatoes, squash, turnips) also keep a Hunter’s blood sugar too high, as do high-sugar fruit juices, dried fruits and bananas. Better: Nonstarchy vegetables (such as leafy greens)…high-fiber berries…beans and other legumes…and seeds. These are your best bets because their sugars are released relatively slowly into the bloodstream.

Remember: No matter how frustratingly ineffective your previous dieting attempts may have been, by making the appropriate Hunter or Farmer strategies a permanent part of your lifestyle, you can lose weight and keep it off—for good.

Source: Mark Liponis, MD, is the corporate medical director of Canyon Ranch, which has locations in Miami Beach, Tucson and Lenox, Massachusetts. He also is the author of The Hunter/Farmer Diet Solution (Hay House) and UltraLongevity (Little Brown), and coauthor with Dr. Mark Hyman of Ultraprevention (Scribner). www.CanyonRanch.com

Protein Recipes (Pancakes, Cookies & Cheesecake)