Give The Body You Have A
Fighting Chance
Susan Merrick2012
TCOAAge Well Live Well
Give the Body a Fighting Chance
• Age Well Live Well – Austin Ambassador
• 20 – year volunteer with aging & disability
• Diagnosed “Pre-Everything” at 50
• Mom & Grandmother died of Alzheimer’s
• Spent 5 years reading about reversing illnesses
• Turned my health around with this formula
Health = Nutrients/Calories Consumed (www.drfuhrman.com)
• Good intentions? Or another layer of pavement on the road to illness?
• Todd Whitthorne’s compelling 2011 TCOA message – Tools for health
Give The Body A Fighting Chance
You Can Be Thin
and Unhealthy
Give The Body A Fighting Chance
Are You Kidding Me!
(
-- Susan Darr (Merrick), circa
2003
(fresh from
40-Lb loss /Atkins’ & South Beach)
Give the Body a Fighting Chance
Healthy to 100
To Live
Give the Body a Fighting ChanceTo
Reverse & Prevent Degenerative Diseases
Prevent & Reverse
Heart Disease by
Caldwell Esselstyn,
MD
Dr. Neal Bernard’s
Program for
Reversing Diabetes
Beating
Alzheimer’s
by Tom Warren
Healing the Gerson Way,
by Charlotte Gerson
Overcoming Thyroid
Disorders by David
Brownstein, MD
(Fibromyalgia, Graves,
Hashimoto’s,
Hypo/Hyper Thyroid
Disorders & 54 more
(Headaches, Diabetes,
Lupus & Stage IV
Cancers)
Give The Body A Fighting
ChanceAgainst Fad Diets & Studies
It matters how we trim down.
The fuel the body’s cells need
causes
healthy, natural weight loss.
Fad Diets Do Not They lack needed
phytonutrient calories
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Diet pills?
Bottled/canned smoothies/shakes?
Appetite suppressants?
Food deprivation?
Beef, pork, poultry, fish, cheese, milk, ice
cream?
Processed foods?
The Standard American Diet?
Atkins/South Beach/Red Wine/Chocolate
Give the Body a Fighting
ChanceNEW START to Age WellLive Well
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Live Healthy to 100
Live with Disease
Resources In
Resources Out
Give the Body a Fighting
ChanceNEW START - Nutrition
•
Reverse Disease with Nutrition
Health = Nutrients/Calories
• Macro-nutrients in both animal & plants
• Protein
• Fat
• Carbohydrate
• Micro-nutrient-dense foods = plants
• Vitamins
• Minerals
• Enzymes
• Phytonutrients (Thousands work
• Antioxidants
• Bioflavonoids
• Carotenoids
Give the Body a Fighting
ChanceNEW START - Nutrition
Live Healthy to 100
Produce/Alkaline/True Hunger
Spinach = more protein/calorie than meat,
fish, eggs, cheese
Complete protein is in all plants packaged
with fiber and phytonutrients
Live with Disease
Products/Acidic/Toxic Hunger
Animal = cancer & heart & gut diseases
Animal = got its protein by eating plants
Animal protein is packaged with saturated fat,
cholesterol, arachidonic acid and leads to
degenerative diseases, including dementia
Avocado, walnuts, seeds = Omega 3s body
makes EPA & DHA from
Cheese = highest saturated fat / calorie
Oils = harden & produce free-radicals & lead to
degenerative diseases, including dementia
Complex carbohydrates densely packed
with phytonutrients
Enriched flour + sugar = devoid of nutrients =
inflammation = degenerative diseases, including
dementia
Resources In
Resources Out
Give the Body a Fighting
ChanceNEW START - Nutrition
Tool 2: Health = Nutrients/Calories
Consumed
1.
2.
3.
4.
Salad is the main dish. Eat it first at lunch & dinner
Eat at least 4 fresh fruits daily
Variety of raw greens & vegetables is spice of life
For 6 weeks, limit high-starch whole foods to 1-cup/day
(corn on cob, sweet potato, brown rice)
5. Eat at least a cup of beans or legumes every day
6. For 6 weeks, eliminate animal & dairy products
7. Have a tablespoon of ground flax seed a day
8. Eat an ounce of raw nuts & seeds a day in salad
9. Mushrooms with beans & soups & salads
10. Keep it simple
Give the Body a Fighting
ChanceNutrition – How we cook/eat
matters
Live Healthy to 100
Live with Disease
Steam/blanch in H2O two min
Browned meats = acrylamides
Soak beans, legumes, grains
Baked = acrylamides
Heat vegetables to 112 degrees
Fried = acrylamides
Heat soups to 112 degrees
Grilled = acrylamides
Roasted = acrylamides
True hunger
BBQ’d = acrylamides
Water-based cooking at low heat
preserves enzymes, etc.
Oil-based cooking hardens the
oils & produces free radicals
Chew until liquid
Chomp, chomp, swallow
Resources In
Resources Out
Give the Body a Fighting
ChanceNEW START to Age WellLive Well
Nutrition
Live Healthy to 100
Live with Disease
Produce/Alkaline/True Hunger
Products/Acidic/Toxic Hunger
Resources In
Resources Out
E=?
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Give the Body a Fighting Chance
NEW START - Exercise
Give the Body a Fighting
ChanceNEW START to Age WellLive Well
Nutrition
Exercise
Live Healthy to 100
Live with Disease
Produce/Alkaline/True Hunger
Products/Acidic/Toxic Hunger
Active
Sedentary
W=?
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T
A
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Resources In
Resources Out
Give the Body a Fighting Chance
NEW START - Water
Live Healthy to 100
Live with Disease
Water 8-10 glasses/meats
Alcohol (even red wine)
Water 4 to 5 glasses/plants
Coffee
Add H2O if exercising
Milk (cow, soy)
Add H2O if out in heat
Juice (bottle, can, carton)
Add H2O if stressed
Powdered drinks
Add H2O if up all night
Soda
Add H2O if eat “treat”
Sports drinks
Add H2O if sick, hurt, meds
Tea
Resources In
Resources Out
Give the Body a Fighting Chance
NEW START - Water
Live Healthy to 100
Live with Disease
Body = 75% water
Allergies & Asthma (lungs)
Bowel moves 30 min/eat
Constipation
Heart, lungs, blood moves
Edema, Congestive Heart
Pain free
Fibromyalgia pain
Healthy gut (unless SAD)
Gastrointestinal diseases
Pain free
Headaches, Migraines
Pain free
Joint pain. inflammation
Brain = 85% water
Seizure
Resources In
Resources Out
Give the Body a Fighting
ChanceNEW START to Age WellLive Well
Nutrition
Exercise
Water
Live Healthy to 100
Live with Disease
Produce/Alkaline/True Hunger
Products/Acidic/Toxic Hunger
Active
Sedentary
Energy
Inflammation
S=?
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Resources In
Resources Out
Give the Body a Fighting Chance
NEW START - Sunshine
•
20 minutes of morning sunlight /day
To make Vitamin D-3 from cholesterol in skin
•
Or plant-based Vitamin D-3 supplement
www.drfuhrman.com
Give the Body a Fighting
ChanceNEW START
Nutrition
Exercise
Water
Sunshine
Live Healthy to 100
Live with Disease
Produce/Alkaline/True Hunger
Products/Acidic/Toxic Hunger
Active
Sedentary
Energy
Inflammation
Vitamin D3
Depression
T=?
A
R
T
Resources In
Resources Out
Give the Body a Fighting Chance
NEW START - Temperance
Trash the Toxins:
• Alcohol
• Smoking
• Drugs/Antibiotics
• SAD
Eating Out/Glutamates
Pizza, Pasta, Baked Goods
Sugar/Sweeteners/Sodas
Animal, Oils, Cheese
Herbicides/Pesticides
Give the Brain a Fighting
ChanceBy
Avoiding
Glutamates
MSG
Hydrolyzed
Vegetable Protein
Hydrolyzed Protein
Hydrolyzed Plant
Protein
Plant Protein Extract
Sodium Caseinate
Calcium Caseinate
Yeast Extract
Textured Protein
Autolyzed Yeast
HydrolyzedOat Flour
Malt Extract
Malt Flavoring
Bouillon
Broth
Stock
Flavoring
Natural Flavoring
Natural Beef/Chicken Flavoring
Seasoning
Spices
Carrageenan
Enzymes
Soy Protein Concentrate
Soy Protein Isolate
Whey Protein Concentrate
Proyease enzymes
L-cysteine
Aspartame / Neotame
Give the Brain a Fighting ChanceBy
Avoiding Packaged Foods & Eating Out
Fruit-, nut-,
seed- &
vegetablebased :
•Meals
•Dishes
•Soups
•Salad
dressings
•Sauces
•Chutney
•& more
Give the Body a Fighting
ChanceNEW START to Age WellLive Well
Nutrition
Exercise
Water
Sunshine
Temperance
Live Healthy to 100
Live with Disease
Produce/Alkaline/True Hunger
Products/Acidic/Toxic Hunger
Active
Sedentary
Energy
Inflammation
Vitamin D3
Depression
Detoxed
Toxic Load
A=?
R
T
Resources In
Resources Out
Give the Body a Fighting Chance
NEW START - Air
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Oxygen to every cell
Fresh morning air
Daily deep breathing exercise
Away from vehicle exhaust & ozone action days
Annual field burning or prairie fires
Air fresheners?
Perfumed products?
Noxious fumes?
Give the Body a Fighting
ChanceNEW START
Live Healthy to 100
Nutrition
Exercise
Water
Sunshine
Temperance
Air
Produce/Alkaline/True Hunger
Live with Disease
Products/Acidic/Toxic Hunger
Active
Sedentary
Energy
Inflammation
Vitamin D3
Depression
Detoxed
Toxic Load
Oxygenated
Oxygen-deprived
R=?
T
Resources In
Resources Out
Give the Body a Fighting Chance
NEW START - Rest
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8 hours
5-to-20-minute naps v. caffeine
Cellular repair cycle 10 pm to 2 am
Give the Body a Fighting
ChanceNEW START
Live Healthy to 100
Nutrition
Exercise
Water
Sunshine
Temperance
Air
Rest
T= ?
Produce/Alkaline/True Hunger
Live with Disease
Products/Acidic/Toxic Hunger
Active
Sedentary
Energy
Inflammation
Vitamin D3
Depression
Detoxed
Toxic Load
Oxygenated
Oxygen-deprived
Repair Cycle
Waste Accumulation
Resources In
Resources Out
Give the Body a Fighting Chance
NEW START - Trust
Trust your Maker to have provided
the fuel our bodies need
“Let thy food be thy medicine &
medicine thy food”
-- Hippocrates
Give the Body a Fighting
ChanceNEW START
Live Healthy to 100
Nutrition
Exercise
Water
Sunshine
Temperance
Air
Rest
Trust
Produce/Alkaline/True Hunger
Live with Disease
Products/Acidic/Toxic Hunger
Active
Sedentary
Energy
Inflammation
Vitamin D3
Poor absorption
Detoxed
Toxic Load
Oxygenated
Oxygen-deprived
Repair Cycle
Waste Accumulation
Attitude of Gratitude
Stress
Resources In
Resources Out
Highest in Protein/Calorie?
Animal Protien or . . .
. . . Plant
Protien?
Which Has Free-Radical-Forming
Acrylamides?
Animal Protein or
. . . or , , , ,
. . . Plant
Protein?
Give the Body a Fighting ChanceAgainst
Sugar & Salt
Living/dead? Food/toxic? Add/deplete reserves? Health/illness?
Give The Body A Fighting Chance
Against
Processed Grains
Living/dead? Food/toxic? Add/deplete reserves? Health/illness?
Give The Body A Fighting Chance Against
Dairy
Living/dead? Food/toxic? Add/deplete reserves? Health/illness?
Standard American
Diet Menu
BBQ
Cheeseburger, fries, shake
Fried chicken, mashed
Pasta
Pizza
Chinese Takeout
Beer, wine, margarita, soda,
coffee, milk or tea
Pudding, ice cream, cake, pie,
cookies, brownies
Living/dead? Food/toxic? Add/deplete reserves? Health/illness?