conscious eating


Founding member of the American


College of Lifestyle Medicine, international speaker and bestselling author Dr. Michael Greger, whose How Not to Die book now has a companion cookbook, is at the fore- front of the growing conscious eating for wellness movement. T e conclusions he’s drawn from his own practice are supported by the largest study to date on disease risk factors, the Global Burden of Disease, funded by the Bill and Melinda Gates Foundation. “T e number one cause of death and cause of disability in the United States is our diet. Genetics loads the gun, but lifestyle pulls the trigger. Genes are not our destiny,” Greger says.


Superior Superfoods


Nature’s Top Foods to Prevent and Reverse Disease by Marlaina Donato


H


eart disease and chronic illnesses like diabetes, Alzheimer’s and in- fl ammatory bowel disease are reach-


ing alarming rates in this country. According to the U.S. Centers for Disease Control and Prevention (CDC), 71 percent of all health- care spending in the U.S. goes toward treating people with multiple chronic conditions.


Plant-dominant diets have a profound


and universal eff ect on disease prevention, and oſt en pose the potential for reversal. Enlightened institutions like the Loma Linda University School of Medicine, in Loma Linda, California, are now off ering resident physi- cians specialized studies in lifestyle medicine based on therapeutic applications of diet.


Today’s 26 Top Superfoods


watercress Chinese cabbage chard beet greens spinach (cooked) chicory leaf lettuce


parsley Romaine lettuce collard greens turnip greens mustard greens endive chive


kale dandelion greens red pepper arugula broccoli pumpkin Brussels sprouts


scallion kohlrabi caulifl ower cabbage carrot


Source: Defi ning Powerhouse Fruits and Vegetables: A Nutrient Density Approach, a study led by Jennifer De Noia, Ph.D., in Preventing Chronic Disease, published by the U.S. Centers for Disease Control and Prevention.


Visit Dr. Michael Greger’s nonprofi t website NutritionFacts.org for free diet information. 8 Austin Edition AustinAwakenings.com


Big Changes Made Easier Eating superfoods slows infl ammation, a major factor in myriad health conditions, and fosters an internal environment that opposes cancer cells. According to Greger, incorporating nutrient-dense foods into our daily diet need not feel like a chore or sacrifi ce. “If you eat junk, not only are you feeding your precious body crummy fuel, but you’re missing out on choices that are health-promoting,” says Greger, whose free Dr. Greger’s Daily Dozen phone app helps make the switch easy and intriguing. “I’m a fan of techniques for getting


more plants on our plates,” says Greger. “Try using meat as more of a condiment or fl avoring. Find entrées you already like and make them more plant-friendly. For in- stance, try replacing the taco meat with lentils spiced with traditional taco seasonings.” Other helpful tips include tapping a


family member, friend or colleague eager to support healthy choices. It can be dif- fi cult to be the only one eating healthfully in any group, but having a support system can help make the transition easier.


Superfoods as Allies According to Jennifer Di Noia, Ph.D., of William Paterson University of New Jersey, in Wayne, superfoods have 17 nutrients in common that are critical to the prevention of chronic disease, based on fi ndings of the Food and Agriculture Organization of the United Nations and the Institute of Medicine. Phytochemicals are the body’s best


MinDof/Shutterstock.com


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32