2012
Kick Start Your Health
Retreat
248 lbs.
168/108
503 triglyc
.
248 Chol
Living on the
edge
 Gout
 Aches and Pains in my
joints: knees & shoulders
 Rapid heart rate
 Exhausted & fatigued
 Pain in my liver area
 Frequent headaches
 ED…. 
 Giving up the things I
love….hiking, kayaking..
191 lbs
120/75
141 triglyc.
173 Chol.
I have begun my journey to better health
Standard American Diet
(SAD)
Digging our graves with our forks and knives







Burgers & Fries: Fast Food Nation
Soda & Energy Drinks: sugar, sugar & more sugar
Snack food: chips …. etc. Sodium intake has sky rocketed
Candy & Deserts: snickers, ice cream, cakes, cookies…
Processed Foods: mac & cheese culture
White flour & sugar: pastries/ donuts…. refined carbs
Less than 5% of calories come from fruits & veggies
American’s are addicted to junk food creating the perfect
environment for our modern day diseases.
Fast Food Nation
Engineered / Processed
Foods
In the last 20 years, we have increased sugar consumption
in the U.S. 26 pounds to 135 lbs. of sugar per person per
year! Prior to the turn of this century (1887-1890), the
average consumption was only 5 lbs. per person per year!
Raises insulin levels, suppresses immune system, raises
triglycerides plus a whole host of other problems which
lead to obesity, heart disease, kidney disease, diabetes….
To name a few from a very long list.
The standard American diet (SAD):
promotes chronic disease and suppresses immune function
Processed foods: Oil, Sweets,
Refined Grains
Meats, Eggs, Dairy, Fish
Unrefined Plant Food: Fruit,
Vegetables, Beans,
Nuts, Seeds
Whole Grains
Copyright © 2011 Joel Fuhrman, M.D.
The American Toxic Diet can attack anyone from anywhere
Why do we need a health revolution in America?
 American Adults with at least one risk factor for heart disease:
82%
 American Adults taking at least one medication in any week:
81%
 American Adults who are overweight:
69%
 American Adults who are obese:
35%
 American Youth (6-19) who are overweight:
35%
 American Adults with dangerously high cholesterol:
50%
 Americans who die in car accidents show atherosclerosis:
90%
Results of the Standard American Diet
Heart Attacks & Strokes kill 51% of Americans
 (1) Heart disease: killing 41% of Americans; "Women's death rate from heart disease






is eight time higher than their death rate from breast cancer."
(2) Obesity: ...over 75% of Americans are overweight, and one-third of the adult
population is obese. Obese / Overweight children are sky rocketing.: nearly 30% are
obese.
(3) Diabetes; In the last 10 years incidence of diabetes increased 38%. Over 9% of
American adults (25 million) are diabetic and 35% have pre diabetes.
(4) Common Cancers: Breast, Prostate, Large Bowel (Colon and Rectal) "Roughly
half a million Americans this year (2005) will go to the doctor's office and be told that
they have" one of these three cancers - representing 40% of all new cancer patients.
5) Autoimmune Diseases: "There are 400,000 Americans who are victims of multiple
sclerosis, and millions more with other autoimmune diseases."
(6) Wide-Ranging Effects: Bone, Kidney, Eye and Brain Diseases:
Osteoporosis is epidemic in America as are Kidney stones. "Macular degeneration is
the leading cause of... blindness among people over age sixty-five. Over 1.6 million
American suffer from this disease.
What role does diet & lifestyle play in all of this?
Leading causes of death in America









Heart Disease
Cancer (Malignant Neoplasms)
Medical Care
Stroke
Respiratory Disease
Accidents
Diabetes Mellitus
Influenza & Pneumonia
Alzheimer’s Disease
710,716 per yr.
553,091
225,400
167,661
122,091
97,900
69,301
65,313
49,558
Hospitals and Doctors: 3rd Leading cause of
death behind Heart Disease and Cancer
DEATHS PER YEAR:
12,000 -----UNNECESSARY SURGERY
7,000 -----MEDICATION ERRORS IN HOSPITALS
20,000 ----OTHER ERRORS IN HOSPITALS
80,000 ----INFECTIONS IN HOSPITALS
106,000 ---NON-ERROR, NEGATIVE EFFECTS OF DRUGS
THESE TOTAL TO 225,000 DEATHS PER YEAR FROM
IATROGENIC CAUSES
Journal American Medical Association Vol 28
Let food by thy medicine
Hippocrates the father of Medicine
Sacred Temple
A finely
designed
machine
Our body is gift
 Nerve impulses to and from the brain travel as fast as 170 miles
per hour.
 The human body is estimated to have 60,000 miles of blood
vessels.
 Scientists have counted over 500 different liver functions
 Your nose can remember 50,000 different scents
 You use 200 muscles to take one step
 10-50 Trillion cells make up the human body
 Every day an adult body produces 300 billion new cells
So much to live for





God
Our Communities
Our families and extended families
Our children
Our grand children
What state will I be in….
5 years….10 years….20 years….30yrs ?
Will I have the physical capacity to invest fully
and in a vibrant way?
Balance and Alignment
 God experiences the world through each us
 God designed the perfect diet for humans.
 Humans have always eaten natural foods except for
the past 80 years.
 Perfect storm for bad health:




Fast Food & Processed foods + empty calories
Toxic food leading to food addictions
Sedentary lifestyle
Disease of excess
Center
Plate
Good Fat
Vitamins
Minerals
Loaded with
Vitamins
Minerals
Phytonutrients
Love crafted by God
All foods are NOT created equal
Great source of
Protein
Resistant Starch
Fiber
Make every bite count
Salad is the main dish
Fruit is dessert
1800-2200 calories
ANDI List
H=N/C
Some Recommendation
to getting started






Salad … main course: healthy salad dressing
4 fruits each day / not juice
Eat a variety of greens: raw and cooked (lightly steamed)
High starch foods: whole grains, beans, corn, potatoes
Beans are a powerhouse of health
Cut back on animal products: meat & dairy which are
loaded with fat.
 Omega 3s from flax seed and walnuts
 Nuts and seeds are healthy fats
 Mushrooms, Onions and cruciferous greens are key to
combating cancer
Let’s Take Control of our Health
 Just say NO to Fast Foods & Processed Foods and Yes to all things
that come directly from the earth. Unrefined foods are best.
 Let’s stay away from doctors and hospitals whenever possible!
 Your doctor does NOT understand nutrition
 Creating a healthy vision of yourself and life: What is your goal?
 Healthy Food eating style….not a diet




Eat nutrient dense foods
Eliminating all empty calorie & toxic foods
Eliminate toxic snacking / move to healthy snacking
Calorie reduction has consistently shown to extend one’s quality of life
 Exercise everyday 20-30 mins. Do something that gets your heart
pumping!
 Mental Work: Tell a good story about your future….
Doctors who believe:
“Let food by thy medicine”
 Dr Fuhrman
 Dr McDougall
 Dr Barnard
 Dr Campbell
 Dr Esselstein
 Dr Ornish
 Food Inc
 Kickstart with Dr. Barnard
 China Study
 Eat for Health
 Fire Engine Diet
 Fat, Sick & Nearly Dead
Important markers for
CHD and Strokes
 Weight: overall burden on the body: BMI
 Blood Pressure: measures plaque build up: Below 120/80
 Cholesterol: LDL (below 100), HDL (higher than 40) , ratio /
over all fat lipid count which our body primarily makes. We
don’t need it from food!
 Triglycerides: measures fat in cells: 75-100
 CRP: c-reactive protein / measures inflammation
 Homocysteine: Thickening of blood by excess animal
protein. Below 10 is desirable
 Vitamin D: above 40 is ideal
We are Blessed!
 Educational material abounds
 So many healthy foods are now available
to us from all over the world
 Many have gone before us: it is possible
 Join forces with other like minded people
 Baby steps are the key: start deciding to
move in a healthy direction with every bite.