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Your diet is crucial for your health…

• He who takes medicine and neglects to diet wastes the skill of his doctors. Chinese Proverb
• Let food be thy medicine and medicine be thy food. Hippocrates
• If diet is wrong, medicine is of no use. If diet is correct, medicine is of no need.  Ancient Ayurvedic proverb
• You pray for good health and a body that will be strong in old age. Good — but your rich foods block the gods’ answer and tie Jupiter’s hands. Persius
• I have spent my career in research and teaching unraveling the complex mystery of why health eludes some and embraces others, and I now know that food primarily determines the outcome. T. Colin Campbell
• No disease that can be treated by diet should be treated with any other means. Maimonides
• Whatsoever was the father of disease, an ill diet was the mother. Proverb
• Health,  Food,  Losing weight,  Vegetarianism,  Food cravings,  The body,  Body image

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… for you are what you eat

• At the most basic, obvious, and literal level, we are what we eat. Food provides the materials for the construction of our body’s architecture. Food becomes us. Dr. Alejandro Junger
• Tell me what you eat, and I will tell you what you are. Anthelme Brillat-Savarin
• If you put junk food in your body, your body will turn to junk. Goldie Hawn
• Garbage in garbage out. George Fuechsel
• How do you build up your bank account? By putting something in it everyday. Your health account is no different. What I do today, I am wearing tomorrow. If I put inferior foods in my body today, I’m going to be inferior tomorrow, it’s that simple. Jack Lalanne
• We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are. Adelle Davis

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Don’t dig your grave with your teeth

• Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies and lack of physical exercise. Mike Adams
• Don’t dig your grave with your own knife and fork. English Proverb
• As for food, half of my friends have dug their graves with their teeth. Chauncey M. Depew

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To live well, you need to eat properly

• Fuel your body with premium fuel and it will provide you with the strength and stamina to live well. Cheryl Richardson
• One cannot think well, love well, sleep well, if one has not dined well. Virginia Woolf
• One should eat to live, not live to eat. Benjamin Franklin

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Eating healthily is a virtuous cycle

• It’s a universal truth: when you are fit and healthy, you crave the good-quality foods that maintain that state. Dr. Alejandro Junger

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Eat foods close to their natural state

• As a general rule of thumb: the closer we eat foods to their natural state, the healthier the food. Joel Fuhrman, M.D
• The recommendations coming from the published literature are so simple that I can share them in one sentence: eat a whole foods, plant-based diet, while minimizing the consumption of refined foods, added salt and added fats. T. Colin Campbell
• Remember, the longer the ingredients label, the further away the food is from nature and therefore the less healthy it is. Frank Lipman, M.D.
• As a general rule, the less that has been done to your food, the better its return will be. Brendan Brazier
• Seeds and nuts are the best high-fat foods. Joel Fuhrman, M.D.
• My philosophy is: nature has done just fine, giving us a plethora of extraordinary and delicious foods, so why mess with it? Frank Lipman, M.D.

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Make vegetables and fruit your main course

• I tell my patients to put a big sign on their refrigerator that says THE SALAD IS THE MAIN DISH. Joel Fuhrman, M.D
• Instead of considering adding protective fruits, vegetables, beans, seeds, and nuts to our disease- causing diet, we must make these foods the main focus of the diet itself. Joel Fuhrman, M.D.
• If you base your diet around eating 70-80% raw plant food, you will feel amazing. Sean Phillips
• You can close the cover of this book and put it away right now as long as you can incorporate this crucial dietary change into your life: consume high levels of fruits, green vegetables, and beans. Joel Fuhrman, M.D.
• 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. Joel Fuhrman, M.D
• Though they live in very different parts of the world, the traditional diets of all three of these extraordinarily healthy societies are very low in calories by modern standards. In all three cases, protein and fat are almost entirely of vegetable origin. And all three depend entirely on natural foods rather than processed and manufactured ones. John Robbins
• I recommend six fresh fruits and eight total servings of vegetables per day, including two servings of cruciferous vegetables (at least one raw). Consuming a large variety of these ITC- rich cruciferous vegetables within an overall nutrient- dense diet can provide a profound level of protection against infection and cancer. Joel Fuhrman, M.D.
• Top super foods for super immunity: Kale/collards/mustard greens, Mushrooms, Arugula/watercress, Green lettuce and cabbage, Berries (all types), Broccoli and brussels sprouts, Seeds (flax, chia, sesame, Carrots and tomatoes, Onions and garlic. Joel Fuhrman, M.D.
• Following a strict vegetarian diet is not as important as eating a diet rich in fruits and vegetables. A vegetarian whose diet is mainly refined grains, cold breakfast cereals, processed health-food- store products, vegetarian fast foods, white rice, and pasta will be worse off than a person who eats a little chicken or eggs, for example, but consumes a large amount of fruits, vegetables, and beans. Joel Fuhrman, M.D
• In spite of the enormous amount of confusing and contradictory information that regularly floods the world of nutrition, the basics are simple. Most people would be much better off consuming less meat, milk, sugar, chemicalized, artificial junk food, alcohol, caffeine and tobacco and increasing their consumption of water, whole grains and vegetables, especially dark leafy greens. Joshua Rosenthal
• Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet. Albert Einstein
• Eat food. Not too much. Mostly plants. Michael Pollan

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Vegetables and fruit have been shown to reduce cancer, heart attacks and cancer

• 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. Joel Fuhrman, M.D.
• 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. Joel Fuhrman, M.D.
• A 20 percent increase in cruciferous vegetable intake corresponds to a 40 percent decrease in cancer rates. In other words, if you simply have 3 servings of kale/broccoli/cabbage/collards/cauliflower/turnips per week you can cut your risk of cancer IN HALF. Joel Fuhrman, M.D.
• Populations that eat a lifelong diet of mostly plant foods have almost no cancer, heart attacks and heart disease. If this is true, that would mean that cancer, heart disease and chronic illness are fruit and vegetable deficiency diseases. Get these living foods in your body and you may not have to worry about dying of one of these dire diseases. Arthur Schopenhauer
• If I told you there was a little purple pill proven to reduce your risk of cancer by a whopping 41% (cutting your risk of cancer almost in half), would you take it? Men who ate three servings of vegetables (broccoli, cauliflower, etc.) a week had a 41% reduced risk of prostate cancer than those who didn’t. There’s your pill—and you don’t even have to visit (or pay) your doctor or your pharmacist. I could literally spend the rest of this book quoting you study after study showing how fruits and vegetables ward off all kinds of diseases and illnesses. J. Michael Zenn
• People who ate the most animal based foods got the most chronic disease… People who ate the most plant- based foods were the healthiest and tended to avoid chronic disease. T. Colin Campbell
• According to the Framingham Study, for every three additional servings of fruits and vegetables you eat a day, the risk of stroke is reduced by 22 percent. Rip Esselstyn

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Vegetables have been shown to increase longevity

• 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. Joel Fuhrman, M.D
• Leafy greens, the most nutrient-rich foods on the planet, were the best predictor of extreme longevity. Joel Fuhrman, M.D.

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Vegetables are extremely nutrient rich and contain more protein than you might think

• 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. Joel Fuhrman, M.D.
• 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. Joel Fuhrman
• Which food do you think has more protein? A serving of 100 calories of sirloin steak or 100 calories of broccoli? If you chose steak you would be wrong. Broccoli has twice as much protein as sirloin steak. What do you think has more calcium, milk or turnip greens? You probably can guess by now—yes, it’s the turnip greens. J. Michael Zenn
• Not only will get all the protein you need, for the first time in your life, you won’t suffer from an excess of it. Ample amounts of protein are thriving in whole, natural plant-based foods. For example, spinach is 51 percent protein; mushrooms, 35 percent; beans, 26 percent; oatmeal, 16 percent; whole wheat pasta, 15 percent; corn, 12 percent; and potatoes, 11 percent. J. Michael Zenn
• Calorie for calorie, the most nutrient-dense foods are plants, not animals. After all, plants are the mother source of all calories and all nutrients for all creatures, whereas animal- based foods are essentially plant foods recycled into an unhealthy package. Rip Esselstyn

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Raw is best

• Food that has not been heated above about 118 degrees Fahrenheit is considered to be raw. High- temperature cooking and processing of food destroys the enzymes and nutrients that allow the food to be efficiently digested. Therefore, before the body can make use of cooked food, it must produce enzymes to aid in the digestion process. That takes work—an energy draw that creates a nominal amount of stress. Brendan Brazier

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Reduce your intake of refined and processed foods

• A good rule is to avoid anything that is “white,” such as sugar, white flour, white pasta, white potato, or white rice. Remember this rhyme: “The whiter the bread, the sooner you’re dead.” Joel Fuhrman, M.D.
• The combination of processed foods and animal products should comprise less than 10 percent of your total caloric intake; go beyond that and you start to pay a significant price in health issues. Joel Fuhrman, M.D.
• Americans currently consume a staggering 50 percent of their calories from refined and processed food. Rip Esselstyn
• You want cancer? Heart disease? Diabetes? Then eat a lot of processed foods with very little nutrient density and a whole lot of calories. Joel Fuhrman, M.D.
• If it came from a plant, eat it; if it was made in a plant, don’t. Michael Pollan
• Don’t eat anything your great-great grandmother wouldn’t recognize as food. There are a great many food- like items in the supermarket your ancestors wouldn’t recognize as food (Go- Gurt? Breakfast-cereal bars? Nondairy creamer?); stay away from these. Michael Pollan

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Reduce your intake of animal products

• Nutrients from all animal foods grew tumours, while nutrients from all plant foods shrank tumours. In yet further tests, it was found that casein, the primary protein in all dairy products, was the most aggressive cancer promoter of all. Mike Anderson
• I think of dairy products as meat, only in a liquid, cream or solid form. After all, they contain just as many concentrated, disease- promoting, and nutritionally compromised calories. Rip Esselstyn
• So be proactive. Eat a whole food, nutrient rich, plant-based diet. Never allow the building blocks of stroke and heart disease—artery-clogging saturated fat, dietary cholesterol, and acidic animal protein—into your body. Rip Esselstyn
• Vegetarianism

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Reduce your intake of sugar

• Sugar can suppress the immune system. Sugar feeds cancer cells and has been linked to breast, ovarian, prostate, and rectal cancer. Sugar can weaken eyesight and cause premature skin aging. Sugar can cause premature aging in general and increase your risk of Alzheimer’s disease. Sugar can cause autoimmune disease, arthritis, asthma, heart disease, migraines, and multiple sclerosis. Nancy Appleton

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Be highly selective with protein

• I have heard one doctor call high-protein, high fat, low-carbohydrate diets “make-yourself- sick” diets, and I think that’s an appropriate moniker. You can also lose weight by undergoing chemotherapy or starting a heroin addiction, but I wouldn’t recommend those, either.  Colin Campbell
• Plant protein did not promote cancer growth, even at the higher levels of intake. What did? The animal protein. T. Colin Campbell
• In fact, dietary protein proved to be so powerful in its effect that we could turn on and turn off cancer growth simply by changing the level consumed. T. Colin Campbell

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Taking supplements doesn’t compensate for an unhealthy diet

• Supplements alone cannot offer optimal protection against disease and that you cannot make an unhealthy diet into a healthy one by consuming supplements. Joel Fuhrman, M.D.
• Diet is the essential key to all successful healing. Without a proper balanced diet, the effectiveness of herbal treatment is very limited. Michael Tierra

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Medicine cannot undo the long-term defects of a bad diet

Medicines cannot drug away the cellular defects that develop in response to improper nutrition throughout life. Joel Fuhrman, M.D.

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Having said all this, there is no need to be obsessive about diet

• Since I’m not very much into the rules, this diet has only one rule. And even that rule is flexible. The rule is that 90% of the time you eat what is healthy for you, and 10% of the time you eat whatever you feel like eating. Joshua Rosenthal
• What some call health, if purchased by perpetual anxiety about diet, isn’t much better than tedious disease. George Dennison Prentice
• To safeguard one’s health at the cost of too strict a diet is a tiresome illness indeed. François de la Rochefoucauld

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Have regular meals

• Feed the beast. Glucose depletion can turn the most charming companion into a monster. The old advice about eating a good breakfast applies all day long, particularly on days when you’re physically or mentally stressed. If you have a test, an important meeting, or a vital project, don’t take it on without glucose. Don’t get into an argument with your boss four hours after lunch. Don’t thrash out serious problems with your partner just before dinner. Roy Baumeister

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Drink plenty of water

• Considering the proven impact of water on human health, it amazes me that people remain so unaware and uneducated about this subject. They spend most of their lives dehydrated, needlessly suffering from low energy, cravings and symptoms, not realizing they could feel much better by merely drinking more water. Joshua Rosenthal
• Drink at least ten 8-ounce glasses of water daily to stay properly hydrated. For an athlete, a 1% drop in hydration can reduce performance output by as much as 20%. For the average person dehydration increases the accumulation of toxins in the body, stunts metabolism, increases risk of cancer and accelerates the aging process. In a dehydrated state the mind and body do not operate at optimal levels. Shawn Phillips
• Drink fresh water regularly. Water flushes the system and keeps your body fresh and clean. J. Goldwag
• Water

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Don’t eat more than you need to

• The more you eat, the less flavour; the less you eat, the more flavor. Chinese Proverb
• To avoid sickness, eat less; to prolong life worry less. Weng Chu Hui
• To lengthen thy Life, lessen thy meals. Benjamin Franklin
• In general, mankind, since the improvement in cookery, eats twice as much as nature requires. Benjamin Franklin
• The spirit cannot endure the body when overfed, but, if underfed, the body cannot endure the spirit. St Frances de Sales
• I am a better person when I have less on my plate. Elizabeth Gilbert
• Gluttony is the source of all our infirmities and the fountain of all our diseases. As fire extinguished by an excess of fuel, so is the natural health of the body destroyed by an intemperate diet. Robert Burton
• More die in the United States of too much food than of too little. John Kenneth Galbraith
• Gluttony is an emotional escape, a sign something is eating us. Peter De Vries
• Obesity is a mental state, a disease brought on by boredom and disappointment. Cyril Connolly
• To lengthen your life, shorten your meals. Proverb
• They are sick that surfeit with too much, as they that starve with nothing. William Shakespeare
• Moderation

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Savour your food and be present

• Better to eat a dry crust of bread with peace of mind than have a banquet in a house full of trouble. Proverbs
• When walking, walk. When eating, eat. Zen Proverb
• Be present when you’re eating, and be mindful of the way you talk about food when you’re not. Amanda Owen
• Eating is more pleasurable when it is a multi-sensory experience. Use your eyes and notice what is on your plate. Smell the aroma. Chew slowly so you can appreciate the flavors and experience the textures. Amanda Owen
• Eat mindfully. Give thanks for your food. Chew each bite. Pause in between bites. Tess Marshall
• There are some people who eat an orange but don’t really eat it. They eat their sorrow, fear, anger, past, and future. Thich Nhat Hanh
• Mindfulness,  Presence

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A healthy diet consists of more than what is on your plate

• Primary food is more than what is on your plate. Healthy relationships, regular physical activity, a fulfilling career and a spiritual practice can fill your soul and satisfy your hunger for life. When primary food is balanced and satiating, your life feeds you, making what you eat secondary. Joshua Rosenthal
• If you are not getting the primary food you need, eating all the food in the world won’t satisfy your hunger. Joshua Rosenthal
• What one relishes, nourishes. Benjamin Franklin
• Invent your world. Surround yourself with people, colour, sounds, and work that nourish you. SARK
• Love, peace, joy and harmony are the best vitamins in the universe. Philip Arnold

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Feed your mind a healthy diet too

• The mind grows by what it feeds on. Josiah Gilbert Holland
• Wouldn’t it be wonderful if our mind growled like our stomach does when it is hungry? Zig Ziglar
• Cultivation to the mind is as necessary as food to the body. Marcus Tullius Cicero
• If you would make your mind strong, you must give it strong food. Reuen Thomas
• A house is not a home unless it contains food and fire for the mind as well as the body. Benjamin Franklin
• The unfed mind devours itself. Gore Vidal
• You should be as careful about what you put into your mind as about what you put into your mouth. Your mind is a machine. When you ingest a piece of information, your mind goes to work, chewing on it, digesting it, and then converting it into a thought. When good stuff goes into your mind, good thoughts emerge. People who maintain purposeful mind diets of positive stimuli think healthy thoughts. Tim Sanders
• Feed your mind with mental protein, not mental candy. Read, listen to and watch positive, uplifting material. Brian Tracy
• The mind

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Most of all, feed your soul

• A single day spent doing things which fail to nourish the soul is a day stolen, mutilated, and discarded in the gutter of destiny. Michel Faber
• The soul, like the body, lives by what it feeds on. Josiah Gilbert Holland
• The most important boundary you can set is the time to nourish your spirit. The few minutes a day you take to feed your soul is your strongest investment in your happiness. Do whatever it takes to inspire yourself and stay in a creative consciousness. Choose a time each day to connect with your inner being and do not compromise it. Alan Cohen
• When you recover or discover something that nourishes your soul and brings joy, care enough about yourself to make room for it in your life. Jean Shinoda Bolen
• The soul

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Rather establish healthy eating habits than diet, for dieting usually achieves very little in the long run …

• I’m almost convinced that dieting is totally useless. Cris Slentz
• A diet is a plan, generally hopeless, for reducing your weight, which tests your will power but does little for your waistline. Herbert B. Prochnow
• Losing weight

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… as the jokes prove

• I’ve been on a constant diet for the last two decades. I’ve lost a total of 789 pounds. BY all accounts, I should be hanging from a charm bracelet. Erma Bombeck
• The second day of a diet is always easier than the first. By the second day you’re off it. Jackie Gleason
• I’ve been on a diet for two weeks and all I’ve lost is fourteen days. Totie Fields
• Probably nothing in the world arouses more false hopes than the first four hours of a diet. Dan Bennett
• I went on a diet, swore off drinking and heavy eating, and in fourteen days I lost two weeks. Joe E. Lewis
• At the end of every diet, the path curves back to the trough. Mason Cooley
• Dieting is wishful shrinking.
• I have gained and lost the same ten pounds so many times over and over again my cellulite must have déjà vu. Jane Wagner
• I’m on a 90-day wonder diet. Thus far, I’ve lost 45 days.

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Losing weight can go too far in the opposite direction

• If nature had intended our skeletons to be visible it would have put them on the outside of our bodies. Elmer Rice
• Strong is the new skinny

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• I don’t like spinach, and I’m glad I don’t, because if I liked it I’d eat it, and I just hate it. Clarence Darrow
• I personally stay away from all health foods. At my age I need all the preservatives I can get! George Burns
• Never eat more than you can lift. Miss Piggy
• Only Irish coffee provides in a single glass all four essential food groups: alcohol, caffeine, sugar and fat. Aex Levine
• We lived for days on nothing but food and water. C. Fields
• Your body is a temple, not a drive-through.
• As for butter versus margarine, I trust cows more than chemists. Joan Gussow
• A well balanced diet is a hamburger in each hand.
• Food is an important part of a balanced diet. Fran Lebowitz
• Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie. Jim Davis
• Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon. Doug Larson
• Red meat is not bad for you. Now blue-green meat, that’s bad for you!  Tommy Smothers
• They claim red meat is bad for you. But I never saw a sick-looking tiger.  Chi Chi Rodriguez
• It’s not food if it arrived through the window of your car. Michael Pollan
• Eat right, exercise regularly, die anyway.
• Don’t eat it if you can’t pronounce the ingredients.
• Dieting is the only game where you win when you lose! Karl Lagerfeld
• The only time to eat diet food is while you’re waiting for the steak to cook. Julia Child
• I’m not overweight. I’m just 9 inches too short.  Shelley Winters
• Forget love – I’d rather fall in chocolate! Sandra J. Dykes
• The biggest seller is cookbooks and the second is diet books – how not to eat what you’ve just learned how to cook. Andy Rooney
• My doctor told me to stop having intimate dinners for four. Unless there are three other people. Orson Welles
• A balanced diet is a cookie in each hand.
• I’ve decided that perhaps I’m bulimic and just keep forgetting to purge. Paula Poundstone
• In the Middle Ages, they had guillotines, stretch racks, whips and chains. Nowadays, we have a much more effective torture device called the bathroom scale.  Stephen Phillips
• We’re the country that has more food to eat than any other country in the world, and with more diets to keep us from eating it.

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