{"id":1381796,"date":"2018-12-10T19:08:00","date_gmt":"2018-12-11T02:08:00","guid":{"rendered":"http:\/\/alwaysmountaintime.com\/kkch\/local-news\/doctors-tip-what-the-healthiest-diet-looks-like\/"},"modified":"2018-12-10T19:08:00","modified_gmt":"2018-12-11T02:08:00","slug":"doctors-tip-what-the-healthiest-diet-looks-like","status":"publish","type":"post","link":"https:\/\/alwaysmountaintime.com\/kkch\/local-news\/doctors-tip-what-the-healthiest-diet-looks-like\/","title":{"rendered":"Doctor\u2019s Tip: What the healthiest diet looks like"},"content":{"rendered":"

By Dr. Greg Feinsinger<\/a><\/span> Did you know that November was world vegan month? Over the past three years the percentage of vegans in the U.S. has risen from 1 to 6 percent, which is good news for the health of these people, for the health of the planet, and for our costly and broken health care system. Another bit of good news is that in 2019-20 the curriculum at the Colorado University School of Medicine will include learning about nutrition and the power of plants to prevent, treat and reverse disease.
\nLast week’s column discussed the science that supports a plant-based, whole (unprocessed) food diet, with no salt, sugar or added oil as being the healthiest. What does this diet look like?
\nWhat you should avoid (basically anything with a face, a mother or that poops):
\n\u2022 Meat, including chicken.
\n\u2022 Dairy, including cow’s milk, cheese and yogurt.
\n\u2022 Eggs
\n\u2022 Seafood.
\n\u2022 Oils, including coconut and olive (saut\u00e9 with water, veggie broth, wine, vinegar; make oil-free salad dressing; substitute ground flaxseed and\/or unsweetened apple sauce when a recipe calls for oil).
\n\u2022 Processed food including white bread, white rice, white pasta, white flour tortillas. (“The whiter your bread, the sooner you’re dead” \u2014 Joel Fuhrman, M.D.).
\n\u2022 Sugar (look at food labels \u2014 4 grams of sugar is a teaspoon).
\n\u2022 Salt (maximum healthy intake is less than 1,500 mg. a day \u2014 you get plenty with a plant-based diet w\/o adding salt).
\nWhat you should eat every day (See Dr. Greger’s daily dozen in “How Not to Die” for more details):
\n\u2022 Half of what you eat every day should be a variety of vegetables due to the fiber and health-promoting micronutrients veggies have \u2014 that animal products lack. “Eat the rainbow” \u2014 veggies with intense color are particularly beneficial (greens, red cabbage, red onions, carrots, tomatoes, carrots, yams, etc.). Include cruciferous vegetables (e.g. broccoli, cauliflower, cabbage, kale, bok choy, Brussels sprouts) \u2014 some should be eaten raw.
\n\u2022 Eat legumes every day \u2014 beans, chick peas or lentils.
\n\u2022 Herbs and spices daily, including the “wonder spice” turmeric (foods with intense flavor are also particularly healthful).
\n\u2022 Whole grains. Check food labels and make sure the total carb:fiber ratio of the product you’re buying is 5:1 or less (multiply the fiber number by five and if the result is the same or greater than the total carb number, that product has lots of fiber and whole grains).
\n\u2022 Eat fruit daily, but avoid fruit juice. Intense color is important here, too \u2014 so berries are particularly healthful.
\n\u2022 Eat a handful of raw, unsalted nuts every day. All nuts have good and bad fats \u2014 walnuts have the best ratio of good to bad, followed by almonds, pecans and peanuts (peanuts are technically not nuts but nutritionally are similar).
\n\u2022 Eats seeds with your salad, which help you absorb fat soluble vitamins from your greens, and which supply some healthy fats. Eat one to two tablespoons of ground flaxseeds daily. Your body converts the nuts and seeds to omega-3 \u2014 important for brain health.
\n\u2022 Take a …read more<\/a> <\/p>\n

Via:: Post Independent<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Did you know that November was world vegan month? Over the past three years the percentage of vegans in the U.S. has risen from 1 to 6 percent, which is good news for the health of these people, for the health of the planet, and for our costly and broken health care system. Another bit of good news is that in 2019-20 the curriculum at the Colorado University School of Medicine will include learning about nutrition and the power of plants to prevent, treat and reverse disease.
\nLast week’s column discussed the science that supports a plant-based, whole (unprocessed) food diet, with no salt, sugar or added oil as being the healthiest. What does this diet look like?
\nWhat you should avoid (basically anything with a face, a mother or that poops):
\n\u2022 Meat, including chicken.
\n\u2022 Dairy, including cow’s milk, cheese and yogurt.
\n\u2022 Eggs
\n\u2022 Seafood.
\n\u2022 Oils, including coconut and olive (saut\u00e9 with water, veggie broth, wine, vinegar; make oil-free salad dressing; substitute ground flaxseed and\/or unsweetened apple sauce when a recipe calls for oil).
\n\u2022 Processed food including white bread, white rice, white pasta, white flour tortillas. (“The whiter your bread, the sooner you’re dead” \u2014 Joel Fuhrman, M.D.).
\n\u2022 Sugar (look at food labels \u2014 4 grams of sugar is a teaspoon).
\n\u2022 Salt (maximum healthy intake is less than 1,500 mg. a day \u2014 you get plenty with a plant-based diet w\/o adding salt).
\nWhat you should eat every day (See Dr. Greger’s daily dozen in “How Not to Die” for more details):
\n\u2022 Half of what you eat every day should be a variety of vegetables due to the fiber and health-promoting micronutrients veggies have \u2014 that animal products lack. “Eat the rainbow” \u2014 veggies with intense color are particularly beneficial (greens, red cabbage, red onions, carrots, tomatoes, carrots, yams, etc.). Include cruciferous vegetables (e.g. broccoli, cauliflower, cabbage, kale, bok choy, Brussels sprouts) \u2014 some should be eaten raw.
\n\u2022 Eat legumes every day \u2014 beans, chick peas or lentils.
\n\u2022 Herbs and spices daily, including the “wonder spice” turmeric (foods with intense flavor are also particularly healthful).
\n\u2022 Whole grains. Check food labels and make sure the total carb:fiber ratio of the product you’re buying is 5:1 or less (multiply the fiber number by five and if the result is the same or greater than the total carb number, that product has lots of fiber and whole grains).
\n\u2022 Eat fruit daily, but avoid fruit juice. Intense color is important here, too \u2014 so berries are particularly healthful.
\n\u2022 Eat a handful of raw, unsalted nuts every day. All nuts have good and bad fats \u2014 walnuts have the best ratio of good to bad, followed by almonds, pecans and peanuts (peanuts are technically not nuts but nutritionally are similar).
\n\u2022 Eats seeds with your salad, which help you absorb fat soluble vitamins from your greens, and which supply some healthy fats. Eat one to two tablespoons of ground flaxseeds daily. Your body converts the nuts and seeds to omega-3 \u2014 important for brain health.
\n\u2022 Take a …read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[112],"tags":[],"class_list":{"0":"post-1381796","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-local-news"},"acf":[],"publishpress_future_action":{"enabled":false,"date":"2026-08-07 00:47:41","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"distributor_meta":false,"distributor_terms":false,"distributor_media":false,"distributor_original_site_name":"KKCH - The Lift FM","distributor_original_site_url":"https:\/\/alwaysmountaintime.com\/kkch","push-errors":false,"_links":{"self":[{"href":"https:\/\/alwaysmountaintime.com\/kkch\/wp-json\/wp\/v2\/posts\/1381796","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/alwaysmountaintime.com\/kkch\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/alwaysmountaintime.com\/kkch\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/kkch\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/kkch\/wp-json\/wp\/v2\/comments?post=1381796"}],"version-history":[{"count":0,"href":"https:\/\/alwaysmountaintime.com\/kkch\/wp-json\/wp\/v2\/posts\/1381796\/revisions"}],"wp:attachment":[{"href":"https:\/\/alwaysmountaintime.com\/kkch\/wp-json\/wp\/v2\/media?parent=1381796"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/kkch\/wp-json\/wp\/v2\/categories?post=1381796"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/alwaysmountaintime.com\/kkch\/wp-json\/wp\/v2\/tags?post=1381796"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}