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The 10% Solution For A Healthy Life, Chapter 8: The Mind-Body Connection

March 6, 2002


I understand that stress plays an important role in the development of disease.

It is an important issue, although not a simple one.

The 10% Solution For A Healthy Life, Chapter 9: The Kurzweil Challenge–Ten Easy Steps

March 6, 2002

The Challenge

Suppose I would like to give this life-style a try, but am not quite sure that I’m ready to make a lifetime commitment. What do I do?

I would suggest taking the Kurzweil Challenge. Trying a diet that follows the guidelines of the 10% solution for a single meal, or a day, or even a week, does not represent a fair trial. If you have grown up on the Western “civilized” diet, then you need to allow sufficient time for your tastes to change. Otherwise, you will gain a false impression of what this life-style feels like.

The 10% Solution For A Healthy Life, Chapter 10: The Second Fountain

March 6, 2002

Caloric Restriction

There is one issue I would like to discuss separately, which is calorie restriction. There is a recent body of research that strongly suggests we have the ability to slow down aging-to extend both life and youthfulness-through calorie reduction.

Why do you separate this discussion from the chapters that discuss nutritional issues?

The 10% Solution For A Healthy Life, Chapter 11: The Kurzweil Challenge to Society

March 6, 2002

The Challenge

It would be useful if our society externally reinforced healthy habits rather than destructive ones.

Yes it would, and I have some ideas along those lines.

Yes, I’ll bet you do. Another ten-point program?

The 10% Solution For A Healthy Life, Chapter 12: The Ten-Minute Guide to the 10% Solution

March 6, 2002

This chapter gathers together in a single concise guide all of the principles of the 10% solution. While much of this material has been presented earlier in this book, it is organized here for the purpose of providing a brief yet thorough reference.

1. What It Is

The 10% solution is a nutrition, exercise, and life-style program designed to maximize both the enjoyment of life and longevity. Through extensive medical and health research, the dietary and health principles have been shown to dramatically reduce the likelihood of developing major diseases that account for at least two-thirds of all deaths in the United States and other Western societies. The 10% solution also addresses the principal health risks of the Japanese diet and life-style. Other benefits include an immediate beneficial impact on health and well-being.

The 10% Solution For A Healthy Life, Chapter 13: How to Eat Revisited

March 6, 2002


The best way to become nutritionally conscious is to read food labels when available. In addition, appendix 2 provides the nutritional content of common foods.

There are many breakfast foods that are consistent with the 10% solution. Here is a sample.


The cereals below are low in fat, cholesterol, sugar, and sodium. Some of the cereals have more fiber content than others.

The 10% Solution For A Healthy Life, Chapter 14

March 6, 2002

Quick-and-Lean Cuisine from the Kurzweil Kitchen

The problem with most cookbooks, of course, is that they reflect the high-fat, high-cholesterol, high-sodium, high-sugar, and low-fiber orientation of the Western diet. Japanese cuisine is far superior in terms of fat and cholesterol content, but is very excessive in sodium. There are a number of excellent cookbooks that comply with the guidelines of the 10% solution, some of which I have included here.

Many of the recipes in the books below meet the 10 percent-fat from calories guideline. Most are also low-sodium and low-sugar. Most of these books also provide nutritional information, including fat, sodium, cholesterol, and calories. Note that not all of the recipes in these books are sufficiently low in fat, so look at the grams of fat in the nutritional analysis that accompanies many of these recipes.

The 10% Solution For A Healthy Life, Chapter 15: Ranking the Killers: How to Save a Million American Lives a Year

March 6, 2002

-Jeremiah Stamler, “Population Studies,” in Nutrition, Lipids and Coronary Heart Disease, ed. R Levy, et al.

1. Overview

In reviewing the eating and dying patterns of different societies, we find two basic patterns. The poor nations of the world cannot afford the high-fat “refined” foods characteristic of the wealthier nations and, thus, eat a diet that tends to be high in starch (complex carbohydrates) and fiber and low in fat and cholesterol. Heart disease, diabetes, and various forms of cancer (colon-rectal, breast, ovarian, and others) are very rare in these societies. Individuals in such societies also cannot afford medical care and proper food storage. The primary causes of death are, therefore, infectious diseases. If salt and pickling are commonly used to preserve foods, then stomach cancer may also be high. These are the diseases of poverty

The 10% Solution For A Healthy Life, Appendix 1

March 6, 2002

Reference Notes


1. W. B. Kannel W. P. Castelli, and T. Gordon, “Cholesterol in the Prediction of Atherosclerotic Disease. New Perspectives Based on the Framingham Study, “Annals of Internal Medicine 90 (Jan. 1979): 85-91.

T. Gordon et al., “Diabetes, Blood lipids, and the Role of Obesity in Coronary Heart Disease Risk for Women: The Framingham Study,” Annals of Internal Medicine 87 (Oct 1970:393-97. One of the first conclusions of The Framingham Study is that the risk of coronary heart disease is “strikingly related to the serum total cholesterol level. Within so-called normal limits, risk has been found to mount over a fivefold range.”

The 10% Solution For A Healthy Life, Appendix 2

March 6, 2002

Nutritional Content of Food

(Tables adapted bona Food Values of Portions Commonly Used, 15th edition by jean A. T. Pennington and Helen Nichols Church. Copyright © 1989 by Jean A. T. Pennington. Copyright © 1980, 1985 by Helen Nichols Church and Jean A. T. Pennington. Reprinted by permission of Harper Collins Publishers, Inc.)

Please note that blank spaces in the following nutritional guide denote lack of information. Do not assume that missing values are zero.

The 10% Solution For A Healthy Life, Appendix 3

March 6, 2002

Charts for the Kurzweil Challenge

The Kurzweil Challenge is a ten-step program that enables you to try out the principles of the 10% solution on a trial basis, to determine for yourself the impact it can have on your immediate health, cholesterol levels. weight, and sense of well-being. It also allows you to test the assertion that your tastes and attitudes toward food can change. The Kurzweil Challenge is described in chapter 9.

The 10% Solution For A Healthy Life, Appendix 4

March 6, 2002

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The 10% Solution For A Healthy Life, Glossary

March 6, 2002

Adrenaline: also known as epinephrine. A hormone secreted by the adrenal gland during stressful situations. Adrenaline stimulates the heart and nervous system, preparing the body for action. Muscles contract, blood pressure and heart beat increase, and the immune and digestive systems shutdown.

Adult-onset diabetes: see Type II diabetes mellitus.

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