80/10/10 Diet: Balancing Your Health, Your Weight, and Your Life One Luscious Bite at a Time. Food Chart

376 Pages·2010·8.256 MB·English

by  Graham, Douglas N

Praise for The Diet
"Dr. Graham is wise, insightful, and a leading-edge thinker. Read, savor,
and use his brilliance, and I hope it serves you as well as it has me."
Victor Hansen, coauthor of the
Chicken Soup for the Soul series of books
"For people who want to create balance in their lives and reach and sustain
the level of health they deserve, I highly recommend this book."
Mac, The "Naked" Vegan,
radio talk show host and live-food chef
"Dr. 80/10/10 diet has literally saved my life! By putting his advice
into practice, I have recovered from serious illness and attained a level of
health I never dreamed possible. If you desire the tools necessary to create a
permanent and life-changing level of health, look no further than this
Neese, Santa Barbara, CA
"When I stick with Dr. Graham's 80/10/10 diet program, I am full of energy
and vitality. I am able to live life to the fullest and enjoy every moment. As an
added bonus, I start to lose extra weight and I feel healthy. I don't want for
anything when I can eat all the strawberries and watermelon that I desire."
author Up Running!
"I have been following Dr. Graham's 80/10/10 diet and lifestyle for seven
years, and it is the best thing I have ever done. His program has allowed me to
fine tune my eating habits so that I'm functioning at my best. For me, the
benefits of this lifestyle include high energy, disappearance of all ailments,
cessation of depression, more patience, a reverence for life, and much more."
Orlando, author Raw eBook
am so grateful to Dr. D. for introducing me to the 80/10/10 diet! I just
started working out for the first time in many years, and I am having the
most amazing results! My energy is skyrocketing, and I am feeling better
than I've felt in my entire life." Donnellan, Hartford, Connecticut
"The 80/10/10 diet as explained and advocated by Dr. Graham in his book,
is in my opinion, the greatest breakthrough ever made in the field of
nutrition. Read it, study it, and apply it as if your life depended on
because it does." Patenaude,
author Raw Secrets
"With Doug Graham's 80/10/10 program, I have begun to experience levels
of health I never dreamed of. My energy is soaring, my endurance has
increased considerably, and my regularity is better than it's been at any
point in my life. Another added perk is enjoying my food and each subtle
nuance of taste, texture and feel so much more than I ever have! I say this
with enthusiasm: You are just right on, Doug!"
Pahoa, Hawaii
"Armed with data drawn from the latest scientific research, Dr. Graham
convincingly makes the case that humans are essentially and
that we should all be living on a fruit-based diet. The 80/10/10 Diet is a
courageous, thoroughly researched work. In a field that is beset by
hucksters and charlatans, this new book establishes Dr. Graham as the
undisputed voice of authority and wisdom." Berry, author of
Food for the Vegetarianism and the World's Religions
and historical advisor to the North American Vegetarian Society
"I struggled with weight control and high serum lipids for years. Dr.
diet has helped me reduce weight, fat, and serum lipids to
desired levels. I am running faster and feeling better at age 52 than I did years
ago. It feels so good to be in control, and I enjoy every bite of the food!"
MS, RN
"Following Dr. Graham's 80/10/10 diet program has given me the energy,
beauty, and strength that I have been looking for all of my 54 years, along
with the joy of eating foods that appeal to all of my senses. I'm able to run
now instead of just walk, something I never thought I'd be able to do.
People tell me I look like a teenager. I know I'm treating my body and mind
in the best way, while doing the same for our precious Earth. I am blessed
to have found this way of eating, and I wish the same for others."
Sonoma, California
The Diet
Balancing
Your Weight, and Life
One Luscious Bite at a Time
Dr. Douglas N. Graham
The 80/10/10 Diet
Copyright 2006 Douglas N. DC
The author will assert his intellectual property rights to the fullest extent of the law. No part of
this book may be reproduced or transmitted in any form or by any means, electronic or
mechanical, including photocopying, recording or by any information storage and retrieval
system without written permission from the author, except for the inclusion of brief quotations
for review or reference purposes. Inquiries regarding requests to reprint all or part of this book
may be sent to: [email protected]
80/10/10, 811, and 811RV are trademarks of Douglas N. Graham.
Trademark Statement
Since my graduation from chiropractic college in have performed considerable research
and have lectured extensively on the subjects of health, diet, and athletics to tens of thousands
of people in the United States and around the world. The essence of my life's work has been
summed up in the related phrases 80/10/10 and and their corresponding shorthand
811 and 811RV. While 80/10/10 originally referred to a nutritional ratio, followers of my work
know that it has come to mean much more. Over the decades, I have to imbue the
80/10/10 concept with the additional meanings of adequate sleep, exercise, positive outlook on
life, and many other health-promoting factors. As a result, I am formally asserting trademark
rights to 80/10/10, 80/10/10RV, and in order to maintain the high standards they
have come to represent in the public mind and to protect the public's association of these
concepts with me and my work. I hope everyone in the health/nutrition field will honor and
respect these marks, using them only when licensed or authorized or, if without specific
authorization, with proper acknowledgment and notice in accordance with law and custom.
— Douglas N. Graham, DC
Disclaimer: The information presented in The 80/10/10 Diet is not intended to replace the
advice of my medical doctor or other health care professional with whom you consult.
Published by:
FoodnSport Press
609 N. Jade Drive
Key Largo, FL 33037 U.S.A.
Printed in the United States of America
Logo design by Janie Gardener
10 9 8 7 6 5 4 3 21
Publisher's
(Provided by Quality Books, Inc.)
Graham, Douglas N.
The 80/10/10 balancing your health, your weight, and
your life one luscious bite at a time by Douglas N. Graham
foreword by Ruth Heidrich.
p. cm.
Includes bibliographical references.
978-1-893831-24-7
1-893831-24-8
1. High-carbohydrate diet. 2. Low-fat diet. Raw foods.
4. Nutrition. I. Title. II. Title: Eighty ten ten diet. III. Title: Balancing
your health, your weight, and your life one luscious bite at a time.
2006
QBI06-600292
Dedication
With fondest respect,
I dedicate this book to my friend and mentor,
the late T. Fry.
When I gave the eulogy at Terry's memorial service, I promised that his
memory would live on. My life, and this book, are testaments to that
intention. May his work continue to influence people for the better until
living healthfully becomes a normal and natural part of every person's life.
Also by Douglas N. Graham
Grain Damage
Nutrition and Athletic Performance
Perpetual Health Calendar
The High Energy Diet Recipe Guide

Table of Contents
Foreword
Preface xii
A Tribute to Fry
Acknowledgments
Introduction 1
Chapter Determining Our True Dietary Nature 14
Chapter 2. Meeting Fruit Concerns Head-On 29
Chapter 3. Raw Ultimate Health 51
Chapter 4. Understanding the Caloronutrient Ratio 68
Chapter 5. Carbohydrate: 80% Minimum 79
Chapter 6. Protein: Maximum 99
Chapter 7. Fat: 10% Maximum 110
Chapter 8. The Big Surprise: Raw Fooders Average Fat! 128
Chapter 9. Stabilizing Body Weight
Chapter 10. Overcoming the Challenges of Going Raw
Chapter 11. 80/10/10 in Practice 162
Appendix A. Sample Menu Plans
Appendix B. Frequently Asked Questions 232
Appendix Personal Success Stories with 80/10/10 264
Appendix D. Resources for Diet Analysis 330
About the Author 339
Endnotes 340
Sidebars and Tables
Nearly One-Third of the Calories in the U.S. Diet Come from Junk Food... 1
What Americans Eat 2
The Blind Men and the Elephant 5
Your Doctor Cannot Help Here 9
Fundamental Elements of Health
Humans vs. Carnivores 16
Glycemic Load
Three-Stage Journey Through the Body 32
High-Fat, Diets Raise Insulin Levels 33
Acid-Alkaline Balance 46
Postulates 52
Definition of "Denature 56
The Law Dual Effect 62
Criteria for Selecting the Foods 64
Long-Lived Cultures Eat High Carbs, Low Fat 69
Pros and Cons of the "Percentage of Calories Model 72
Measuring Percentage by Volume vs. Calories 75
Fuel vs. Energy 80
The Deadly Low-Carb Craze 83
Grains: Downfall 87
Excitotoxins Enhance Flavor While Poisoning Our Foods 91
Fruit As a Staple: An Idea Whose Time Has Come 95
No Extra Protein Required for Physical Activity 102
Protein Content of Common Foods
Calculating Your Protein Intake 107
Typical Fat Content of Selected Foods
How Can 2% Milk Be 35% Fat?
EFA Content of Various Whole Foods (grams)
Do We Need Acid from Virgin Coconut Oil? 120
Ratio 121
Oils ... Empty Calories at Best, Carcinogenic Junk Food at Worst 125
Low-Fat Cooked vs. High-Fat Raw 132
Fat in Nut Loaf vs. Ground Beef.
Fat in Raw vs. Traditional Crackers 134
Fat in Raw vs. Traditional Pie 135
Coconut Facts
How to Make a High-Fat Green Salad 137
Salad, 2: The Low-Fat Alternative 138
Fatty Fruits at a Glance 139
An Actual "Low-Fat" Raw-Food Day (45% fat) 140
Body Fat Recommendations for Men and Women 145
Physiological Effects of Dehydration
Emotional Eating
Monomeals: Eating One Food at a Time
Actual Stories Transition to 80/10/10 163
Average Caloronutrient Ratios by Food Category
Calorie Comparison: 8 Ounces of Selected Foods
Seasonal Availability of Selected Fruits 73
Portion Equivalents: Sweet Fruits (1 lb.) 174
Portion Equivalents: Vegetables (1 lb.) 175
Portion Equivalents: Overt Fats (specified below) 175
Another One Bites the Dust 242
The Myth of the 258
Trying to Replicate the Numbers? 335
Macronutrients in Common Plant Foods 338
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