Tag Archives: Diet

Why does Weight Loss Matter to You?

high-triglyceridesSeveral years back, I began to notice a disturbing trend in my life and the lives of the people I cared about. In increasing numbers, the people I loved were complaining of low energy, poor digestion, weight gain, diabetes, arthritis, and dozens of other major and minor ailments.

My efforts to help make a difference in their lives and their health led me down a fascinating, fulfilling and challenging path. It’s not a laughing matter that a friend who was obviously heading for a health disaster would argue with me about a proven method of weight loss and overall health. To sit with someone at dinner and watch them eat bread rolls with lots of butter right after a heart attack or stroke is shocking.

I started out trying to work out a healthy diet for myself that showed fast results. I did find it, but others, having not done the research wouldn’t adopt it as their way of life.

Thus this educational series to help one and all transform to a healthy lifestyle full of fun and vigor. I learned about the benefits of a lifestyle that emphasizes raw, enzyme-rich food.

If all this lifestyle did was remove the worry of having a sudden heart attack or stroke then it is well worth investigating. This is your choice. Please comment for or against what I have to say. Contact me via FaceBook if you want to explore this any further.

Triglycerides are an important measure of heart health. Here’s why triglycerides matter — and what to do if your triglycerides are too high.

If you’ve been keeping an eye on your blood pressure and cholesterol levels, there’s something else you might need to monitor: your triglycerides. Having a high level of triglycerides, a type of fat (lipid) in your blood, can increase your risk of heart disease. However, the same lifestyle choices that promote overall health can help lower your triglycerides, too.

What are triglycerides?

Triglycerides are a type of fat (lipid) found in your blood. When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. The triglycerides are stored in your fat cells. Later, hormones release triglycerides for energy between meals. If you regularly eat more calories than you burn, particularly “easy” calories like carbohydrates and fats, you may have high triglycerides.

What’s considered normal?

A simple blood test can reveal whether your triglycerides fall into a healthy range.

  • Normal — Less than 150 milligrams per deciliter (mg/dL)
  • Borderline high — 150 to 199 mg/dL
  • High — 200 to 499 mg/dL
  • Very high — 500 mg/dL

The American Heart Association (AHA) recommends that a triglyceride level of 100 mg/dL or lower is considered “optimal.” The AHA says this optimal level would improve your heart health. However, the AHA doesn’t recommend drug treatment to reach this level. Instead, for those trying to lower their triglycerides to this level, lifestyle changes such as diet, weight loss and physical activity are encouraged. That’s because triglycerides usually respond well to dietary and lifestyle changes.

Your doctor will usually check for high triglycerides as part of a cholesterol test (sometimes called a lipid panel or lipid profile). You’ll have to fast for nine to 12 hours before blood can be drawn for an accurate triglyceride measurement.

What’s the difference between triglycerides and cholesterol?

Triglycerides and cholesterol are separate types of lipids that circulate in your blood. Triglycerides store unused calories and provide your body with energy, and cholesterol is used to build cells and certain hormones. Because triglycerides and cholesterol can’t dissolve in blood, they circulate throughout your body with the help of proteins that transport the lipids (lipoproteins).

Why do high triglycerides matter?

Although it’s unclear how, high triglycerides may contribute to hardening of the arteries or thickening of the artery walls (atherosclerosis) — which increases the risk of stroke, heart attack and heart disease.

High triglycerides are often a sign of other conditions that increase the risk of heart disease and stroke as well, including obesity and metabolic syndrome — a cluster of conditions that includes too much fat around the waist, high blood pressure, high triglycerides, high blood sugar and abnormal cholesterol levels.

Sometimes high triglycerides are a sign of poorly controlled type 2 diabetes, low levels of thyroid hormones (hypothyroidism), liver or kidney disease, or rare genetic conditions that affect how your body converts fat to energy. High triglycerides could also be a side effect of taking medications such as beta blockers, birth control pills, diuretics, steroids or the breast cancer drug tamoxifen.

What’s the best way to lower triglycerides?

Healthy lifestyle choices are key.

  • Lose weight If you’re overweight, losing 5 to 10 pounds can help lower your triglycerides. Motivate yourself by focusing on the benefits of losing weight, such as more energy and improved health.
  • Cut back on calories. Remember that extra calories are converted to triglycerides and stored as fat. Reducing your calories will reduce triglycerides.
  • Avoid sugary and refined foods. Simple carbohydrates, such as sugar and foods made with white flour, can increase triglycerides.
  • Limit the cholesterol in your diet. Aim for no more than 300 milligrams (mg) of cholesterol a day — or less than 200 mg if you have heart disease. Avoid the most concentrated sources of cholesterol, including meats high in saturated fat, egg yolks and whole milk products.
  • Choose healthier fats. Trade saturated fat found in meats for healthier monounsaturated fat found in plants, such as olive, peanut and canola oils. Substitute fish high in omega-3 fatty acids — such as mackerel and salmon — for red meat.
  • Eliminate trans fat. Trans fat can be found in some fried foods and commercial baked products, such as cookies, crackers and snack cakes. But don’t rely on packages that label their foods as free of trans fat. In the United States, if a food contains less than 0.5 grams of trans fat a serving, it can be labeled trans fat-free. Even though those amounts seem small, they can add up quickly if you eat a lot of foods containing small amounts of trans fat. Instead, read the ingredients list. You can tell that a food has trans fat in it if it contains partially hydrogenated oil.
  • Limit how much alcohol you drink. Alcohol is high in calories and sugar and has a particularly potent effect on triglycerides. Even small amounts of alcohol can raise triglyceride levels.
  • Exercise regularly. Aim for at least 30 minutes of physical activity on most or all days of the week. Regular exercise can boost “good” cholesterol while lowering “bad” cholesterol and triglycerides. Take a brisk daily walk, swim laps or join an exercise group. If you don’t have time to exercise for 30 minutes, try squeezing it in 10 minutes at a time. Take a short walk, climb the stairs at work, or try some situps or pushups as you watch television.

It’s also important to control diabetes and high blood pressure if you have high triglycerides and one of these conditions.

Niacin. Niacin, sometimes called nicotinic acid, can lower your triglycerides and your “bad” cholesterol (low-density lipoprotein, or LDL, cholesterol).


Paul Turnbull, Purpose Consultant


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To be Obese or not to be, that is the question

Picture this scenario: It’s January 2013 and you’re recalling that last year you vowed to lose 30 lbs in the coming year. You start out with a fad diet and lose the 30 lbs in 30 days eating only 500 calories a day. Now you feel it’s OK to cheat a little and start to drink specialty coffees and the sugar in them sets your body to craving more sweets. You give in and you go on a gradual binge and gain back the 30 lbs plus 10. You’re worse off now than a year earlier. Plus you start beating up on yourself for being such a weakling and a quitter. Fortunately it’s 2012 and you still have a chance to change your way of eating so that by 2013 you’ve lost 30 lbs for real and can keep it off.

Your purpose is to find the right combination of foods that stop the cravings, make you feel full and allow you to lose weight at a gradual pace over the year.

Your goal is to go to the grocery store and stock up on nutritious foods that can promote health, protect you against disease and cause weight reduction.  Although you have the best of intentions, as soon as you slip into the cookie aisle, temptations run wild and unhealthy thoughts cascade into your mind producing a dreamy state of ecstasy. Fortunately for you, you had told your wife of your intentions and she grabs you and shakes you back to the present before you can consume any of the delights that would ruin all your well set plans.

Here’s why you can’t let those temptations destroy your future good health:

“In the quest for the American Dream, we have fallen into a nutritional nightmare. With our fast paced lives, who has time anymore to prepare food?  The American kitchen is now a microwave. Our kid’s dinning table is now the back seat of our cars and home cooking has been replaced with convenience meals. Farm fresh has been replaced with flash frozen and 10,000 preservatives. The #1 eaten vegetable in America is now French fries. Friends we don’t eat foods anymore. We eat merchandise. The degrading of the American eating habit is a major contributor to poor health and the resulting consequences. Add unheard of levels of stress and anxiety, a lack of exercise and sleep and now you have a recipe for disaster, the American health disaster.” Dr. Richard Schulze.

In some of my previous articles on diet and health I’ve told you what I’ve done to lose weight and keep it off. I’m still following this way of eating and I only fluctuate a pound or two above or below my ideal weight. I continue to exercise daily in case I miss a day. I even went into a lot of preparation of the food I was eating and enjoyed it more and more. However for those who are just starting out a full change is not likely to happen. So here is my latest recommendation. Buy a bottle of Dr. Schulze’s SuperFood Plus and start out gradually with on tablespoon in the morning per his instructions just before you start your workout, then work up to a two tablespoon dose. Now you’ve got all your needed vitamins, minerals and the best concentrated protein for the day. Of course, drink lots of water. You’ll get the energy you need out of doing this.

Then simply start dropping those bad processed foods out of your diet and adding nutritious foods. If you cheat, don’t cheat two days in a row or only do it once a week.

Here’s some guidelines:

1. Colorful fruits and vegetables:  Red, green, orange, yellow and purple—more color means more variety of healthful nutrients and disease fighting compounds, such as antioxidants.  Studies show that consuming 5-10 servings of fruits and vegetables a day can help prevent and fight many diseases such as obesity, cancer and heart disease.  Try berries, apples, oranges, leafy greens, carrots, squash, sweet potato and peppers.

2. Complex carbohydrates: 100% whole grain, whole wheat, oat bran, rye, spelt and kamut (organic kamut is absolutely delicious and very nutritious for you. A member of the wheat family, kamut is considered the “high energy grain” because it contains 40% more protein than the national average for wheat) are complex carbohydrates that provide your body with the energy, B vitamins and fiber it needs.  Look for breads, cereals, pastas and crackers that say “good source of fiber” or “high fiber”.  Avoid simple carbohydrates such as white breads, crackers and other products made from white flour, which are stripped of their nutrients and fiber and are not a good source of nutrition.

3. Legumes:  Beans, peas and lentils are highly nutritious foods that are a good source of cholesterol-lowering soluble fiber. Legumes rank low on the Glycemic Index scale helping regulate blood sugar levels by producing less insulin.  Legumes also provide useful protein, iron and B vitamins for those eating vegetarian diets. Try adding kidney beans, chickpeas or soybeans to salads, wraps, soups and pasta. If you experience gas from eating beans, soak the beans overnight and drink plenty of water.

Paul Turnbull


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Early Lifestyle Changes

Nutrition research shows that optimal health and health habits – or the lack thereof – originate early in life. Conditions such as osteoporosis, hypertension, cardiovascular disease, type 2 diabetes and obesity – all traditionally associated with adulthood – are “down aging,” appearing in early childhood and adolescence.

Research connecting lifestyle and diet to future chronic disease risk, and outlining ways that health professionals can intervene and facilitate health-promoting habits early in life are an absolute necessity if we are going to help the younger generations. Such action is critical if we are to avoid a potential medical meltdown of health care resources as chronic diseases take their toll earlier in life.

Within the context of setting the stage for risk of chronic disease, the conventional wisdom that pregnant women eat for two takes on additional meaning. For example:

–  Maternal calcium intake has been linked to lower blood pressure in children, potentially helping to prevent hypertension in the next generation.

–  Twin offspring of mothers supplemented with calcium had lower cardiovascular risk factors (triacylglycerol, total cholesterol and LDL cholesterol) at age 9 years than other children.

– Calcium’s (and vitamin D’s) role in bone health and the development of osteoporosis later in life is well known. Optimizing bone deposition before age 18 is especially important in females.

– Maternal overweight and obesity not only contribute to complications during pregnancy, but also increase the risk of obesity in infants. Research on children born to overweight mothers showed that by age 4, weight, body mass index (BMI) and lean body mass were significantly greater and by age 6, weight and fat mass were greater than those born to lean mothers.

Over the past 30 years, the prevalence of obesity has more than doubled for preschool-aged children and adolescents aged 12-19, and it has more than tripled for children aged 6-11. This evolving childhood obesity epidemic is linked to increased risk of type 2 diabetes. In the past referred to as “adult-onset,” type 2 diabetes now commonly occurs in the adolescent and teen years; cases in children as young as 4 have even occurred. One study found that for each adolescent diagnosed with type 2 diabetes, there were 10 others with impaired fasting glucose. Researchers expect pre-pubescent type 2 diabetes rates to soar as the population becomes increasingly overweight. African American, Hispanic/Latino and American Indian children who are obese and have a family history of type 2 diabetes are at especially high risk.

Blood pressure has increased steadily in children over the past decade, across all age and race/ethnic groups and in both genders. Clinical guidelines for ranges in blood pressure in children now include a “pre-hypertensive” range mirroring the revised categories for hypertension in adults. Diets rich in fruits and vegetables and low-fat dairy products such as the Dietary Approaches to Stop Hypertension (DASH) diet have had positive effects on blood pressure in adults – and research indicates a beneficial effect during childhood. Children who ate 4 or more daily servings of fruits and vegetables or 2 or more daily servings of dairy products during preschool years had smaller yearly.

The down-aging of chronic diseases and the identification of “pre-conditions” are relatively new phenomena. The impact on children, their family’s quality of life, and on our health care system is still to be felt. As health professionals we need to take a more proactive approach through early screening, intervention and referral when necessary to other disciplines to prevent these consequences.

What we have to promote is healthy food in appropriate portions coupled with appropriate levels of physical activity? We had hoped research would find a magic bullet but we aren’t even close to manipulating our basic genetic and metabolic mechanisms. The only way to achieve energy balance is through appropriate food choices and activity. We must make changes in our communities, worksites and schools to enable us to get in energy balance, but we cannot afford to wait for all the needed changes to take place.


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How to Become a Diabetic

An editor in a local newspaper stated that fat people are happier than other people. How does he know? Did he ever have to leave the top buttons of his shirt unfastened on account of his extra chins? Has the pressure from within against the waistband where the cell phone is located ever been so great in his case that he had to partially undress himself to make a call? Does he have to take the tailor’s word for it that his trousers need pressing? He does not. And that sort of a remark is only what might be expected from any person upward of seven feet tall and weighing about ninety-eight pounds with his heavy underwear on. I shall freely take his statements on the joys and ills of the thin. But when he undertakes to tell me that fat people are happier than thin people, it is only hearsay evidence with him and I decline to accept his statements unchallenged. He is going outside of his experience. He is, as you might say, no more than an innocent bystander. Whereas, I am a qualified authority.

I will admit that at one stage of my life, I regarded fleshiness as a desirable asset. The incident came about in this way. There was a circus showing in our town and a number of us proposed to attend it. It was one of those one-ring, one dollar circuses that used to go about over the country, and it is my present recollection that all of us had funds laid by sufficient to buy tickets; but if we could procure admission in the regular way we felt it would be a sinful waste of money to pay our way in.

With this idea in mind we went scouting round back of the main tent to a comparatively secluded spot, and there we found a place where the canvas side-wall lifted clear of the earth for a matter of four or five inches. We held an informal caucus to decide who should go first. The honor lay between two of us–between the present writer, who was reasonably skinny, and another boy, named Thompson, who was even skinnier. He won, as the saying is, on form. It was decided by practically a unanimous vote, he alone dissenting, that he should crawl under and see how the land lay inside. If everything was all right he would make it known by certain signals and we would then follow, one by one.

Two of us lifted the canvas very gently and this Thompson boy started to wriggle under. He was about halfway in when–zip!–like a flash he bodily vanished. He was gone, leaving only the marks where his toes had gouged the soil. Startled, we looked at one another. There was something peculiar about this. Here was a boy who had started into a circus tent in a highly cautious manner, and then finished the trip with undue and sudden reckless haste. It was more than peculiar–it bordered upon the uncanny. It was sinister. Without a word having been spoken we decided to go away from there.

Wearing expressions of intense unconcern and sterling innocence upon our young faces we did go away from there and drifted back in the general direction of the main entrance. We arrived just in time to meet our young friend coming out. He came hurriedly, using his hands and his feet both, his feet for traveling and his hands for rubbing purposes. Immediately behind him was a large, coarse man using language that stamped him as a man who had outgrown the spirit of youth and was preeminently out of touch with the ideals and aims of boyhood.

At that period it seemed to me and to the Thompson boy, who was moved to speak feelingly on the subject, and in fact to all of us, that excessive slimness might have its drawbacks. Since that time several of us have had occasion to change our minds. With the passage of years we have fleshed out, and now we know better. The last time I saw the Thompson boy he was known as Excess-Baggage Thompson. His figure in profile suggested a man carrying a roll-top desk in his arms and his face looked like a face that had refused to jell and was about to run down on his clothes. He spoke longingly of the days of his youth and wondered if the shape of his knees had changed much since the last time he saw them.

This thing of acquiring a tummy steals on one insidiously, like a thief in the night. You notice that you are plumping out a trifle and for the time being you feel a sort of small personal satisfaction in it. Your shirts fit you better. You love the slight strain upon the buttonholes. You admire the pleasant plunking sound suggestive of ripe watermelons when you pat yourself. Then a day comes when the autumn arrives and evening is at hand you take the dress-suit, which fit you so well, out of the closet where it has been hanging and undertake to back yourself into it. You are pained to learn that it is about three sizes too small. At first you are inclined to blame the suit for shrinking, but second thought convinces you that the fault lies elsewhere. It is you that have swollen, not the suit that has shrunk. The buttons that should adorn the front of the coat are now plainly visible from the rear.

You buy another dress-suit and next fall you have out-grown that one too. You pant like a lizard when you run to catch a car. You cross your legs and have to hold the crossed one on with both hands to keep your stomach from shoving it off in space. After a while you quit crossing them and are content with dawdling yourself on your own lap. You are fat! Dog-gone it–you are fat!

Of course you might diet in the same way that a woman diets. You know how a woman diets. She begins the day very resolutely, and if you are her husband you want to avoid irritating her or upsetting her, because hell hath no fury like a woman dieting. For breakfast she takes a swallow of coffee and half of a soda cracker. For luncheon she takes the other half of the cracker and leaves off the coffee. For dinner she orders everything on the menu except the date and the name of the proprietor. She does this in order to give her strength to go on with the treatment.

In summary here’s a fat man’s analysis of a fat man’s diet. What you eat is what you’ll wear. If you eat too many greasy foods, you’ll sweat grease. If you eat a lot of potatoes, you’ll look like Mr. Potato Head. Attending fast food restaurants means you will have fast fat accumulation. Drinking soda pop will kill you faster than cigarettes and if you have a soda and a cig five times a day to keep your energy up, you will die a slow death by consumption.

Diabetes for some is only a meal away. Foods do have a cumulative effect and then one day you can’t believe your eyes, you’ve gained 30 lbs. in three months, you’re short of breath and the breath you have is foul.

There is only one way to reverse this ever growing fat problem and that is to go on a totally raw diet for as long as it takes to reduce to a safe healthy weight. There’s a great video out on this entire subject at

Paul Turnbull




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Easy Weight Loss

basket of fruitDr. Harvey Fish, D.C. gave me a great health book entitled “Traci’s Transformational Health Principles” by Traci J. Sellers.

I followed just the one principle about fruit and lost 8 pounds in two months without even breaking a sweat! And the weight is staying off.

           “In some recent fad diets, fruit has had a lot of negative press, mostly because of its sugar/carbohydrate content or acidity. I would just like to confirm your suspicion that fruit is in fact good-for-you, and was all along.”
           “Advertising for new beverages now claim to have “less sugar than juice” Don’t be taken in… not all ‘sugars’ were created equal.”
              “The sugars found in fruit are in the form of sucrose and fructose and by the magic of the enzymes fruit contains, the moment you begin to chew it, these sugars are converted to glucose. This puts the sugars from fruit into a whole different category from other sugars. The #1 fuel for our bodies is glucose, and any other fuel we consume will be converted to glucose before the body uses it.”
“When we consume fruit, and get glucose that is bound up together with the minerals and vitamins, water, fiber and enzymes all together, then the glucose is used synergistically to nourish our cells, and doesn’t contribute to weight issues nor does it feed yeasts or Candida, nor does it acidify the bloodstream. When ripe, raw fruit is eaten, the enzymes in the fruit get those fruit sugars into the cells within a few minutes and there is no danger of any blood-sugar troubles.”
“In addition, even though a lot of fruits contain acid, as they are assimilated into the cells in their whole form, they actually have an overall alkalizing effect on the body, because they aid in the elimination of wastes that can cause an acidic condition.”
      “If you juice oranges, pasteurize the juice and drink the result, it will send your blood sugar levels soaring, will feed yeasts and Candida, and will acidify the bloodstream because the enzymes are not present.”

“So, the best kind of fruit to eat is: FRESH! Use it in its original state, as it came off the tree.”

 “No-Fruit Diets:I have had students who were on a specialty diet that prohibited fruit, to where the student felt unable to eat fruit without severe consequences. After learning how to consume fruit prudently, my students report having fabulous success with including fruit in their diet with no negative consequences, only benefits! Read on to learn about the prudent use of fruit.”


 Eat Your Fruit First

        “I have found reason enough to believe that this isn’t just a good suggestion, it is in fact vital to taking advantage of all fruit has to offer. The reason is because of some unique qualities of fruit.”

“Fruit not only eliminates itself, it digests itself! Of all the foods we have to use, fruit is the easiest to digest because it comes with everything it needs to break itself down. With no effort or energy from our body, raw fruit will break itself down completely.”
      Fruit Digests Itself When Consumed Prudently

      “It takes only about 20 minutes for fruit to pass through the stomach when it is consumed prudently, whereas other foods can take anywhere from 2 – 8 hours (depending on what is eaten). This is the trick to consuming fruit prudently: It needs to be eaten by itself on an empty stomach. Here’s why: heavier proteins and starches churning around in the stomach will most certainly interfere with the digestion of fruits that want to pass right through. The prolonged contact of the fruit with complex proteins causes them to begin to rot instead of digest, and prolonged contact with starches causes them to ferment. Marilu Henner, a favorite health author of mine, calls it turning your stomach into a cheap brewery. Kal and I joke sometimes about it because occasionally he likes to drink fruit juices after a meal. I accuse him of attempting to create his own micro-brewery. He’ll even feel the deleterious effects of doing so, reactions that are similar to drinking alcoholic beverages. The combination of fruit and starches or proteins can get bad enough to cause bloating and gas. Most people mistakenly blame it on the fruit, and claim that it doesn’t agree with them and gives them indigestion.”


         “I always cringe when I see people who are dieting and they use fruit as a dessert. It is not going to help the weight loss process, it will hamper it! When fruit is allowed to ferment the starches and rot the proteins in the stomach, the body often stores the undigested matter in the form of fat cells until it can deal with it later. One of the reasons the low carbohydrate diets are so successful for weight loss is that they keep people from eating fruit with other foods by removing it from the diet altogether. On the flip side, when fruit is consumed before other foods, the mild cleansing action it has will aid in the elimination of extra weight.”

         “I am of the opinion that fruit was created specifically for people, and that we need all of its benefits in order to move toward truly vibrant health. And, in order to take full advantage of all our fruit has to offer, it must be consumed by itself, on an empty stomach. I like to start my day with fresh fruit because I know my stomach is empty.”

       Traci J. Sellers, M.H.


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Raw Whole Food!

Fred at Army ExerciseI was reminded again last week why I eat a diet that contains mostly raw food. I was given a book by Traci Sellers called “Traci’s Traditional Health Principles. I read it from cover to cover and it confirmed that a person who eats a raw food diet can in most cases avoid the common diseases that are befalling the American public at an alarming rate.

Obesity in children and adults is skyrocketing! And I don’t know about you but several people I am close to have had major health conditions requiring surgery or in one case sudden death. Obviously they are responsible for the health of their own bodies but I obviously failed to truly inform them that the cause of their disease is in all likelihood coming from the food they eat.

I would enjoy receiving your comments on this subject and would like to hear your successes at weight loss or how you’ve maintained your health through diet, water and exercise.

My secret for the last three years is to eat a mostly raw food diet and stray from it only occasionally. My other secret is that I get my raw food from the WholeFood Farmacy( ), conveniently packaged and ready to eat.

Last year my friend Phil and I rode our motorcycles from Florida to Canada living on raw food and water that we carried in our saddlebags. We enjoyed the trip immensely and only went wrong out of boredom when we ate in restaurants once on the way up and once on the way back. Both times, even though we tried to eat healthy from the menu, we didn’t feel quite right afterwards and regretted eating commercially produced food.

I’ve maintained my weight for the last 3 years and I’ve had enough energy to keep me creative and active. My wife and I watched an old movie about “WoodStock” which happened in 1968 where a half million people attended this festival. What struck me while watching it was the fact that out of that many people, a cross section of American public, there wasn’t one fat or heavy person, in fact they were all skinny in comparison to today’s standards. And I’ve seen photos of classrooms from the 1800’s and every child and adult in the photos was skinny. That should tell you something about how our diet has changed in the last forty years.

Yours in Health,

Paul Turnbull (727) 445-7842

President, EP Management, Inc.

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Posted by on July 22, 2009 in Raw Food


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