Eat to Live

“Do not say you will give it a try. Do not try; instead, make a commitment to do it right.

When you get married, does the religious figure or justice of the peace ask, “Do you swear to give this person a try?” When people tell me they will give it a try, I say don’t bother, you have already decided to fail. It takes more than a try to quit addictions it takes a commitment. A commitment is a promise that you stick with, no matter what.

Without that commitment, you are doomed to fail. Give yourself the chance to really succeed this time. If you commit to just six weeks on this program, you will change your life forever and turning back becomes much more difficult.

Make a clear choice between success and failure. It takes only three simple steps. One, buy the book; two, read the book; three, make the commitment.”

“These results sound fantastic, and they are—but they are also true and predictable on my program. The key to this extraordinary diet is a simple formula: H = N/C.

Health = Nutrients/Calories

Your health is predicted by
your nutrient intake divided by your intake of calories.

H = N/C is a concept I call the nutrient-density of your diet. Food supplies us with both nutrients and calories (energy). All calories come from only three elements: carbohydrates, fats, and proteins. Nutrients are derived from noncaloric food factors—including vitamins, mineral, fibers, and phytochemicals. These noncaloric nutrients are vitally important for health. Your key to permanent weight loss is to eat predominantly those foods that have a high proportion of nutrients (noncaloric food factors) to calories (carbohydrates, fats, and proteins). In physics a key formula is Einstein’s E = mc2. In nutrition the key formula is H = N/C.

Every food can be evaluated using this formula. Once you begin to learn which foods make the grade—by having a high proportion of nutrients to calories—you are on your way to lifelong weight control and improved health.”

“You wouldn’t let your children sit around the table smoking cigars and drinking whisky, because it is not socially acceptable, but it is fine to let them consume cola, fries cooked in trans fat, and a cheeseburger regularly. Many children consume doughnuts, cookies, cupcakes, and candy on a daily basis. It is difficult for parents to understand the insidious, slow destruction of their child’s genetic potential and the foundation for serious illness that is being built by the consumption of these foods.”

“There is no longer any question about the importance of fruits and vegetables in our diet. The greater the quantity and assortment of fruits and vegetables consumed, the lower the incidence of heart attacks, strokes, and cancer. There is still some controversy about which foods cause which cancers and whether certain types of fat are the culprits with certain cancers, but there’s one thing we know for sure: raw vegetables and fresh fruits have powerful anti-cancer agents.”

“Phytochemicals, or plant-derived chemicals, occur naturally in plants (phyto means “plant”). These nutrients, which scientists are just starting to discover and name, have tremendously beneficial effects on human physiology. The effects of our not consuming sufficient amounts of them are even more astounding–premature death from cancer and atherosclerosis.

Eating a wide variety of raw and conservatively cooked foods (such as steamed vegetables) is the only way we can ensure that we get a sufficient amount of these essential health-supporting elements. Taking vitamin and mineral supplements or adding some vitamins to processed foods will not prevent the diseases associated with eating a diet containing a low percentage of calories from whole natural foods.

Scientists cannot formulate into pills nutrients that have not been discovered!”

“Now, which food has more protein–broccoli or steak? You were wrong if you thought steak.

Steak has only 5.4 grams of protein per 100 calories and broccoli has 11.2 grams, almost twice as much.”

“Interestingly, there is one food that scientific research has shown has a strong positive association with increased longevity in humans. So which food do you think that is?

The answer is raw, leafy greens, normally referred to as salad. Leafy greens such as romaine lettuce, kale, collards, Swiss chard, and spinach are the most nutrient-dense of all foods.

Most vegetables contain more nutrients per calorie than any other food and are rich in all necessary amino acids. For example, romaine lettuce, which gets 18 percent of its calories from fat and almost 50 percent of its calories from protein, is a rich powerhouse with hundreds of cancer-fighting phytonutrients that protect us from a variety of threatening illnesses. Being healthy and owning a disease-resistant body is not luck; it is earned.”

“I tell my patients to put a big sign on their refrigerator that says THE SALAD IS THE MAIN DISH.

The word salad here means any vegetable eaten raw or uncooked, e.g., a bowl of cold pasta in olive oil with a token vegetable is not a salad. I encourage my patients to eat to two huge salads a day, with the goal of consuming an entire head of romaine or other green lettuce daily. I suggest that you go and make the sign and tape it to your fridge right now–and then come back. If you plan on doing it later, you may forget. If you learn one practical habit from this book, let it be this one.”

“Let’s not argue whether it is all right to eat a little bit of animal foods or not, and thereby miss the point that cannot be contradicted or disagreed with:

Whether you eat a vegetarian diet or include a small amount of animal foods, for optimal health you must receive the majority of your calories from unrefined plant food. It is the largest quantity of unrefined plant food that grants the greatest protection against developing serious disease.”

“So, instead of searching for weight-loss gimmicks and tricks, try to adopt a resolution to be healthy first. Focusing on your health, and not your weight, will eventually result in achieving successful long-term weight loss. Eating a healthy diet, one that is rich in an assortment of natural plant fibers, will help you crave less and feel satisfied without overeating. All diet plans fail because they cater to modern American tastes, which include too much processed foods or animal products to be healthy.

Stop measuring portions and trying to follow complicated formulas. Instead, eat as many vegetables, beans, and fresh fruits as possible, and less of everything else. Any other program is an insult to your intelligence.”