“YOUR FATE IS ON YOUR PLATE”

Nutrition―Part II

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“YOUR FATE IS ON YOUR PLATE”
Nutrition―Part II

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The Perfect Diet
Can’t eat beef: Mad Cow.
Can’t eat chicken: Bird flu.
Can’t eat eggs: Cholesterol.
Can’t eat fish: Heavy metals in the water have
poisoned their flesh.

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Can’t eat pork: Not kosher.
Can’t eat fruits and vegetables: Insecticides and
herbicides.
Hmm . . . guess that leaves chocolate!

We don’t know who was the author of the quote, or if he survived. Who knows? Maybe
he succumbed from eating too much chocolate! But really, the proper attitude toward
nutrition is to look at it from the point of view of what you do eat instead of being about
what you don’t eat. Like so many of the factors of a well-balanced, positive life, good
nutrition is all about choices.

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In order to live a positive and healthy life, we have to get our diets under control and
make sure we’re maintaining a healthy weight. But attention to weight isn’t enough.
Some people are able to remain slim even on a nutritionally meager diet made up of far
too much fat, sugar, and processed foods. While they may not be overweight or obviously
unhealthy, these poor choices can contribute to illness later in life.

Diet Recommendations
Eat more good fats and fewer bad fats.

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“Good” fats ─Use moderately
• Avocados, almonds, walnuts
• Extra virgin olive oil
• Canola oil
• Soft margarines
• Polyunsaturated fats –liquid at room
temperature

Extra virgin olive oil is the best fat. It is primarily a mono-saturated fat. Canola oil is also
good. Margarine soft at room temperature is better for you than butter. Look for brands
such as “Smart Balance” that have little, if any, hydrogenated fats.

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“Bad” fats ─Use cautiously
• Trans fats are found in:
-Hydrogenated vegetable oil
-Many margarines, shortening
• Saturated fats are solid at room temperature

Saturated fats tend to be hard at room temperature. They are found in animal fat.
Coconut and palm oils technically are saturated but they tend to behave like unsaturated
fats. Saturated fates tend to raise cholesterol levels and should be avoided as much as
possible. Polyunsaturated fats tend to be liquid at room temperature. They do not raise
cholesterol nearly as much as animal fats. Watch out for trans fats, found in hydrogenated
vegetable oils and shortening. They raise cholesterol and may encourage cancer and
inflammation. French fries, pastries, cookies, corn chips and crackers often contain trans
fats.

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Animal Products and Fat
Meat, eggs, and dairy products contribute all the
cholesterol and half the fat in the American diet.

Dairy products are also a major source of fat. Of the fat in dairy products, two-thirds is
saturated, making full fat dairy products higher in saturated fat than meat. They
contribute the major source of the cholesterol and half the fat in the average American
diet.

Eat more Omega-3 fatty acids

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Omega-3 Fatty Acids
• Found in walnuts. green leafy veggies, canola oil
• Flaxseeds & flaxseed oil are rich in Omega-3
Fatty Acids. They help lower blood cholesterol
and triglyceride levels and reduce incidence of
breast, colon & prostate cancers

Try to introduce as many Omega-3 fatty acids into your diet as possible. These are
contained in foods such as flax seed, walnuts, green leafy vegetables, and canola oil.
Omega-3 fatty acids help lower blood cholesterol and triglyceride levels and reduce
incidence of breast, colon, and prostate cancers.1

Eat more fiber

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Fiber, the Incredible Edible
Is Like a Broom:
• Cleans intestinal tract
• Shortens transit time of food
• Lowers cancer risk
• Cures constipation

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The widespread refinement of food has robbed us of fiber, an incredible nutrient.
Insoluble fibers hold water like a sponge and make our stools more bulky. They act like
brooms in our intestinal tract to keep things moving along. This shortens transit time and
gives less time for carcinogens to have contact with the intestinal wall, lowering the risk
of colon cancer. Insoluble fiber, found in the bran portion of whole grains, cures
constipation, curtails hemorrhoids, and balances hormones. Many women with
menopausal issues have found flax seed to be a big help.

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• Encourages slower release of nutrients into
blood stream stabilizing blood sugar
• Has no calories, but helps us feel full

Another great effect of fiber is its ability to stabilize blood sugar. It encourages a slower
release of nutrients into the blood stream. This can help both hypoglycemics and
diabetics. Fiber contributes no calories, yet helps us feel full.

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Bring on the Fiber!
• Fruits, especially berries
• Beans and legumes
• Whole grains—wheat, oatmeal, brown rice
• Surprise! Animal products contain NO fiber.
Plants are rich sources

Soluble fiber, found especially in beans, oats, and fruits, pulls cholesterol out of the
intestinal tract. Juice may have some specific benefits, but one of the drawbacks is that it
removes fiber and condenses calories. Whole fruit is a better choice, particularly for those
desiring weight loss.

Animal products contain no fiber. But plants are rich sources. So bring on the fruits, —
especially berries—beans and legumes, and whole grains like wheat, oatmeal, and brown
rice. Not only are they fiber-full, but they’re also bursting with vitamins, minerals and
antioxidants.

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Limit your protein intake
Most Americans eat two to three times as much protein as they need. Milk, though high
in calcium, is also high in protein. Excess protein and sodium cause kidneys to excrete
calcium which is needed to prevent osteoporosis.

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Excess Protein & Bone Fracture
The Harvard Nurses’ Health Study of 78,000 nurses
showed that increased milk drinking correlates with
increased bone fracture rate.

While most of us assume that calcium gives us stronger bones, The Harvard Nurses’
Health Study of 78,000 nurses found the risk of hip fracture greater in those who drank
more milk.2 A comparison of African Americans, who get more than l000 mg of calcium
daily, to black South Africans, whose intake is only l96 mg, revealed African Americans
had nine times the hip fracture rate. Rural Chinese with half the calcium intake of
Americans have only one-fifth of the bone fracture rate.

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Mother’s Milk is best— other options
For young children, follow advice of your pediatrician.
Low or nonfat milk is preferable to whole milk.

For babies, mother’s milk is best. Mother’s milk improves the baby’s immune system.
For young children, follow the advice of your pediatrician or doctor.3

Cheese consumption has doubled in the past 25 years in the U.S. Cheese has more
saturated fat, hormones, and hormone promoting substances than any other food.

Consider becoming a vegetarian

The benefits of being vegetarian are great. Believe it or not, vegetarians have stronger
bones than meat eaters. Vegetable sources of calcium include green leafy vegetables,
beans, and tofu. Eskimos, who consume 2000 mg of calcium/day, largely because they

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eat soft fish bones, have the world’s highest hip fracture rate. This is probably because
they eat large amounts of fish protein.4

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The China Study Dr. T. Colin Campbell
 … “the most comprehensive large study ever
undertaken of the relationship between diet and
the risk of developing disease”

 Some startling findings:

Let’s look at the China Study, conducted by Cornell University under the leadership of T.
Collin Campbell, PhD.5 Study subjects were rural Chinese people who tended to live in
the same ways, in the same place, with the same diet for their entire lives. Though the
Chinese eat 20 percent more calories than Americans, Americans are 25 percent fatter.
The Chinese eat a lot of rice and consume two times the starch that Americans do, but
only one third the fat. They eat one third less protein, but only 7 percent of it is animal
protein, as opposed to 70 percent of U.S. protein consumption coming from animal
sources. For the Chinese, 10 to 20 percent of their calories come from fat. They get more
exercise.

The Chinese as Compared PowerPoint© Slide 14

to Americans The Chinese as compared to Americans
• Consume less calcium and have
• Consume less calcium and have less osteoporosis
less osteoporosis • Arrive at puberty 3-6 years later
• Arrive at puberty 3-6 years later
• Eat less animal based food and • Eat less animal based food and suffer less
suffer less degenerative diseases degenerative diseases

Most of the Chinese consume no dairy, and they get half the calcium of the American
diet; yet osteoporosis is uncommon. Teenage girls reach puberty 3 to 6 years later than
their American counterparts.

Dr. Campbell reports, “We found a highly significant association between the
consumption of even small amounts of animal-based food and the increasing prevalence
of heart disease, cancer, and similar diseases. . . . The vast majority of all cancers,
coronary vascular diseases, and other forms of degenerative illness can be prevented
simply by adopting a plant-based diet.”

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A few more points about the value of vegetarianism:
 Vegetarians have l4 percent lower cholesterol levels than the average U.S.
population,6 and vegans, those who eat no animal products—no dairy, eggs, or
meat—, have 35 percent less risk.7 Non-vegetarians consume 300-500
mg/cholesterol/day, lacto-ovo vegetarians who use dairy and eggs l50 to 300mg,
and vegans who use no meat, dairy or eggs, 0.

 According to Time magazine, “In regions where . . . meat is scarce, coronary

vascular disease is unknown.”8

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“Vegetarians have the best diet; they have the lowest
rates of coronary heart disease of any group in the
country.”

 Dr. William Castelli, MD, worked with the Framingham Heart Study, in
cooperation with the National Heart, Lung, & Blood Institute.9 (Framingham is a
suburb of Boston.) Castelli said, “Vegetarians have the best diet; they have the
lowest rates of coronary heart disease of any group in the country.”10

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“Some people scoff at vegetarians, but they have only
40% of our cancer rate. On average they outlive
other men by about six years now.”

William Castelli, MD, in cooperation with the National Heart,

Lung, & Blood Institute

 Vegetarian kids’ IQs averaged 17 points higher than the average for American
children—ll6 vs. 99.11 Either vegetarianism gives greater cognitive advantage, or
smarter, better informed people are becoming vegetarian!

 Dr. Dean Ornish has demonstrated the reversal of coronary heart disease by diet.
Almost 80 percent of his patients with severe coronary vascular disease can avoid

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 bypass or angioplasty. On the American Heart Association Diet, only 1/6 of
patients achieved noticeable reversal of atherosclerosis.12 Twenty-eight percent
actually increased their arterial blockage in five years.13 With Ornish’s program,
three quarters of the patients achieved reversal and enjoyed an 8-percent reduction
in blockage.14

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If I eat right, can I lower my Blood Pressure?
• Meat eaters have 3 times the incidence of
high blood pressure as compared to
vegetarians.

 Meat eaters have almost three times the incidence of high blood pressure as
compared to vegetarians, and l3 times as much very high blood pressure.15

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Endnotes
?
Aileen Ludington & Hans Diehl, Health Power: Health by Choice, not by Chance (2001), p. 94.
2
Diane Feskanich et al., “Milk, Dietary Calcium, and Bone Fractures in Women: A 12-year Prospective
Study.” American Journal of Public Health 87, no. 6 (1997): 992-997.
3
The American Academy of Pediatricians recommends cow’s milk not be consumed by children their first
year of life.
4
R. B. Mazess, and W. Mather, “Bone Mineral Content of North Alaskan Eskimos,” American Journal of
Clinical Nutrition 27, no. 9 (1974): 916-925.
5
See The China Study, <http://www.thechinastudy.com/>.
6
Ken Resnicow et al, “Diet and Serum Lipids in Vegan Vegetarians: A Model for Risk Reduction.”
Journal of the American Dietetic Association 91, no. 4 (1991): 447-453; John Robbins, The Food
Revolution: How Your Diet Can Help Save Your Life and Our World. York Beach, Maine: Red
Wheel/Weiser, LLC, 2001.
7
Resnicow et al., 1991; Messina & Messina, 2004.
8
Time, March 26, 1984.
9
John Robbins, The food Revolution: How your diet can help save your life and our world (2001), p. 19;
http://health.enotes.com/public-health-encyclopedia/framingham-study
10
Robbins (2001): 19.
11
Johanna Dwyer, et al., “Mental Age and I.Q. of Predominantly Vegetarian Children.” Journal of the
American Dietetic Association 76, no. 2: 142.
12
Ornish et al., “Can Lifestyle Changes Reverse Coronary Heart Disease?” Lancet 336, no 8708 (1990):
129-134.
13
Dean Ornish et al., “Intensive Lifestyle Changes for Reversal of Coronary Heart Disease,” Journal of the
American Medical Association 280, no. 23 (1998): 2001-2007.
14
Ibid.

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• There is virtually no high blood
pressure among seniors in countries
• There is virtually no high blood pressure
eating a low-fat, plant-based diet. among seniors in countries eating a low-fat,
plant-based diet.
• People with high Blood Pressure are 7
• People with high blood pressure are 7 times
times more likely to have a stroke and more likely to have a stroke and 4 times more
4 times more likely to have a heart
attack.
likely to have a heart attack.

 Many people with high blood pressure can substantially improve by switching to a plant-based diet. Although more than 50 percent of U.S.

senior citizens have high blood pressure,16 there is virtually no high blood pressure among the seniors in countries eating a low-fat, plant-

based diet.17

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Albert Einstein was a vegetarian. He said--
“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 was a vegetarian who said—“Nothing will benefit human health
and increase the chances for survival of life on earth as much as the evolution to a
vegetarian diet.”18

 Research shows the vegetarian advantage goes far beyond just lowering
cholesterol and cancer rates. Vegetarians have less high blood pressure, colon
disease, diabetes, gallstones, kidney disease, obesity, and less risk for virtually all
diseases.

 Being a vegetarian can also help to save our planet. On average, it takes 3 ¼ acres
to supply food for one year for a meat eater, ½ acre for a lacto-ovo vegetarian,
and l/6 acre for a total vegetarian. Put another way, one acre feeds 20 times as
many people on a plant-based diet as one person on the standard American diet.

Clearly, there are many benefits to a vegetarian diet. But even a vegetarian diet can be
unhealthy. Lest vegetarians feel too smug about the superiority of their diets, they should
realize that if they consume mostly refined starches and lots of rich foods and desserts,
they are probably worse off than someone who consumes some organic white meat
chicken or turkey and eats a highly unrefined, low fat diet. . . .

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One Step at a Time
Achieving the right diet is a matter of experimenting and learning. Shifting to a better diet
should be progressive. In developed countries, if families find it difficult to avoid meat
entirely, they should at least consider the source of their meat. Range-fed animals tend to
be healthier than those who are confined and given feed which in some countries
(including the U.S.) contains dried blood, bone meal and processed poultry excreta. The
meat consumer may also want to consider reducing meat portions from 8 to 4 ounces. An
8-ounce piece of meat may contain ¼ cup of fat.

As we improve the quality of the food we eat, second-hand food, such as meat, and many
refined and processed foods will drop by the wayside, because we have found something
better. Avoid precipitous changes. Be patient with yourself and others, but be intentional
and keep moving forward to improve your diet.

Dietary goals are usually not reached in a single bound. But take heart; you can head in
the right direction and begin to cut your risk factors for cancer, heart problems, diabetes,
and a host of other diseases. You’re adding years to your life and life to your years. Once
the cook at your house learns a few more exciting ethnic plant-based recipes, you may
say, “This food tastes so good, I don’t even crave animal products any more! I think I
would rather get my food first hand, rather than second hand.” Many good bookstores
have vegetarian cook books which contain tasty recipes which will be of great benefit to
those wishing to make a lifestyle diet change. Ask vegetarian friends for favorite recipes.
You can Google on line “vegetarian recipes” and you will be surprised how good
vegetarian meals can be.

Vegetarian How-tos

15
O.Ophir et al., “Low Blood Pressure in Vegetarians: The Possible Role of Potassium,” American
Journal of Clinical Nutrition 37, no. 5: 75-762.
16
John A. McDougall and Mary A. McDougall. The McDougall Program: Twelve Days to Dynamic
Health. New York: Penguin Books, 1991, p. 213.
17
John Robbins, The food Revolution: How your diet can help save your life and our world (2001), p. 29.
18
John Robbins, Ibid., p. 85.

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Be Adventurous!
Choose the best!

If you’d like to try being a vegetarian—or at the very least, cut down on the amount of
meat products you eat—begin by progressively increasing green and leafy vegetables and
fresh fruit, while cutting down on red meat. Next cut back on cheese and whole milk. Use
non-fat dairy milk and experiment with soy milk. As you phase down on animal protein,
increase your eating of legumes and beans. Go easy on sugar and rich desserts. At the
same time increase your daily exercise—15 minutes, 30 minutes, and if you’re a real go-
getter see if you can get it up to an hour. Try drinking water instead of soft drinks, tea,
and coffee. After a month, evaluate. Are you feeling better? Can you think better? Are
you sleeping better? Are you losing weight? Fine tune your program according to the
feedback that your body is giving you.

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Sweet, succulent fresh fruit like blueberries, peaches, nectarines, papayas, mangoes,
grapes, strawberries, apples . . . are so satisfying, just as God gave them. Try some new
vegetables like bok choy or a crunchy jicama. Put a rainbow on your plate of colorful,
crisp veggies. It will please your palate! Try lots of different legumes like lentils and
garbanzos for protein. Beans offer a bonanza of variety: pintos, kidney, lima, navy, red,
pink, white, speckled, and black. Don’t forget black-eye and split peas. Be sure to include
nuts and seeds. Switch to whole-grain breads and cereals most of the time. Soy milk is a
good option.

Take advantage of vegetarian cooking classes that come your way. Seasoned cooks can
help you create a more caring kitchen.

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Remember a healthy diet is balanced with a mixture of all the foods God has provided for
His creation. The variety satisfies all the body’s needs for carbohydrates, minerals,
vitamins, proteins, fats and amino acids.

Special Banquet

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You are invited to a wonderful banquet in
paradise.
“He brought me into His banqueting house, and his
banner over me was love.”
Song of Solomon 2:4

Are you aware you have an invitation to a special banquet meal? The food will be the
most delicious and nutritious beyond what we could ever imagine! In Revelation 19:9 the
angel said that those are blessed who are invited to the great supper that God is preparing
as a welcome home to His faithful. You and your family are invited guests. Song of
Solomon 2:4 says: “He brought me into His banqueting house, and His banner over me
was love.”

As we are preparing for the great banquet table in paradise, how important it is that we
make good choices so that we may live a life of quality and longevity meeting our
family’s nutritional needs and reach out to help others who are less fortunate than we.
Are you ready to take steps toward choosing the appropriate nutritious diet for you and
your family? With what step would you like to begin? The longest journey begins with a
single step.

Prayer:
Oh Jesus, our lives and our health depend on You. Yet You give us the power of choice.
We choose to exercise what You commanded us, “Whether you eat or drink, or whatever
you do, do all to the glory of God.” Help us to eat foods which will give us strong bodies
and clear minds to serve others. And when this earthly sojourn is over—when many will
come from the East and the West, from the North and the South, and sit down to that
glorious celebration feast in the kingdom of heaven, may all present here today, be
present at that banquet table with You, Amen.

BREAKOUT TIME

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PowerPoint© Slide 23
Group Discussion
1. What impressed you about this presentation?
What do you consider to be a well-balanced
diet in your life?

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2. Have you ever tried a vegetarian diet? Share
your experiences. How did it make you feel?

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Personal Reflection
1. Evaluate your diet regarding the use of
trans fat, sufficient calcium and fiber.

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2. If you want to make a change in your diet for
health or environmental reasons, what first
steps are you impressed to take?

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“YOUR FATE IS ON YOUR PLATE”
Part II
The End

HANDOUTS

Intentional Plan
Consider having a heavier meal at breakfast or noon and something lighter in the
evening.
My food choices for one week of a vegetarian diet are: Write 2 or 3 main foods for each
meal. Make them varied.

DAY BREAKFAST NOON MEAL EVENING MEAL

SUNDAY

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 MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

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