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How to be healthy

To be healthy, you must eat healthfully. However, for most of us, there is an internal conflict – part of us wants to be healthy,
but another part seeks pleasure without regard for the consequences. Fear of change and of giving up unhealthy foods that you
like, and the temptation of unhealthful food choices can derail your best intentions. To establish a healthy diet, the key is to
learn and practice until you instinctually prefer healthy foods. These concepts are explained in more detail in my book Eat for
Health, which outlines a gradual process to preferring a health-promoting diet.

1. Understand food addiction

Understanding food addiction is crucial to being able to make dietary changes. You may know that your diet and your health
matter, but your brain doesn’t want you to change – your brain will always drive you to avoid discomfort, and because change to
a healthier diet creates both emotional anxiety and even physical discomfort (or withdrawal) your decision making may be
influenced by your brain’s subconscious desire to avoid this discomfort. Your primitive brain may be looking for excuses and
rationalizations to explain why making a significant diet change is too difficult or just not for you. Your brain can be your body’s
worst enemy. You have to learn about the addictive nature of processed foods and make a commitment to avoid them for a
period of time to break free of this addiction. The only way that works is to let no excuse stand in your way. There is a solution
for every potential obstacle.

2. Understand nutrient density - My dietary advice is unique, because I focus on quality, not quantity. The most important
nutritional concept is this: Health = Nutrients/Calories. For excellent health and life expectancy, focus on consuming more foods
with a high micronutrient to calorie ratio. Micronutrients are vitamins, minerals, and phytochemicals – they do not contain
calories, but they have vital functions in the body. High–nutrient foods come straight from nature – whole plant foods like
vegetables, fruit, seeds, and beans should be the basis of a healthy, anti-cancer diet. The nutritional discovery here is that
without adequate micronutrients, food cravings, discomfort, and the demand to over-consume calories can be overwhelming
and derail any effort to lose weight or eat healthfully.

You choose to Eat To Live because you have made the decision to maintain great health your entire life, to never suffer from a
heart attack, diabetes, cancer or dementia. You are not satisfied with merely reducing your risk a little. You have learned that
drugs, surgery and medical care are insufficient to protect you against a medical tragedy. You Eat To Live to avoid the need for
medicines, to avoid the need for medical intervention, to avoid invasive surgery, and to avoid the medical tragedies that are so
prevalent in our society. You decide to Eat To Live because you realize life is valuable and worth living fully, with your full mental
faculties and physical abilities maintained into your later years.

3. Change your mind - The brain also wants to avoid being different from others in your social circle. Ask yourself, and honestly
answer, “Am I engaged in eating behaviors that are detrimental to my health?” Also ask “Am I afraid to be different?” Unhealthy
eating is the norm, but you don’t have to follow the crowd. Be proud of yourself for being different than those practicing slow
suicide with food. Learn as much as you can to understand the benefits of eating right. Gaining knowledge helps to enable
behavioral changes – my readers and patients are successful because they become experts in nutrition as they follow my
program. Know that heart disease, diabetes, and even cancer are mainly results of poor diet and lifestyle choices, not the result
of aging. Once you truly know the powerful effects – both positive and negative – that food can have on your body, you will feel
empowered to eat healthfully and to stick with it.

4. Organize - The ability to make the right decision consistently requires planning. You need time to prepare and organize your
life so that you have good-tasting healthy foods around you at all times to lessen temptation. Creating a quick and simple weekly
schedule will help you organize and utilize your time more efficiently. Make shopping lists. Cook enough for multiple meals each
time, so that you do not have to cook every night. Make sure to leave room for exercise, recreation, and spending time with
family. The better you plan your schedule in advance, the easier it will be to adopt your new habits into your life. Also, take
advantage of time-saving foods like frozen vegetables and bagged salads.

5. Re-train your taste buds. - Like developing any new skill, it takes practice to begin to enjoy new foods – you may have to try it
10-15 times before you begin to really like it, especially if your taste has been desensitized by the intense sweets and overly
salted and processed foods that are the standard in the American diet. As you learn to enjoy the taste of healthy foods, your
desire for unhealthy food will continue to lessen. Try new and different produce, for example dishes made with artichokes or
exotic mushrooms, and experiment with different herbs, spices, and salt-free seasonings to create dishes that you love to eat.
You will find lots of terrific recipes in my book the Eat To Live Cookbook and my earlier book, Eat for Health.

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6. Embrace your natural sweet tooth - Our natural sweet tooth has a purpose – sweets from fresh fruits and sweet vegetables
provide us not just with carbohydrates for energy but also with a large assortment of phytochemicals and other substances that
prevent illness. Fruit makes the best dessert – for example, try blending up some frozen berries and bananas with a little hemp
milk and vanilla for a delicious and easy berry-banana ice cream.

7. Make the salad the main dish - Leafy greens are the foods with the highest nutrient to calorie ratio – eat at least one large
salad a day. My specialty is delicious, but healthful salad dressings that taste so good you will not only enjoy salads, but you will
want to lick the bottom of the bowl when you are done.

8. Avoid nutrient deficiencies and eat lots of anti-cancer foods - No one diet can supply the optimal amount of nutrients for
everyone, and individuals have different abilities to absorb certain nutrients. However, one of the most important deficiencies
to recognize is Vitamin D. Over half of the world’s population is deficient in vitamin D. Making sure no deficiencies are present
with a blood test and taking some extra vitamin D and omega-3 fatty acids is a wise choice. Also, use lots of onions, mushrooms,
and beans in your cooking as they have a powerful association with lower rates of breast and colon cancer.