Eat to Live_ The Amazing Nutrie - Joel Fuhrman

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Weight The Sustained Rich Program
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Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss

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EAT TO LIVE
WELCOME
DEDICATION
FOREWORDBY MEHMET C. OZ, M.D.
INTRODUCTION
Dr. Fuhrman’s Health Equation
All the Information That You Need to Succeed
1. DIGGING OUR GRAVES WITH FORKS AND KNIVES
THE EFFECTS OF THE AMERICAN DIET, PART I
Case Study:Robert lost over sixty pounds and saved his life!
Health Complications of Obesity
Surgery for Weight Reduction and Its Risks
Dangerous Dieting
Killing the Next Generation
Drugs Are Not the Solution
Surprise! Lean People Live Longer
The Longer Your Waistline, the Shorter Your Lifeline
The Only Way to Significantly Increase Life Span
To Avoid Overeating on High-Calorie Foods, Fill Up on Nutrient-Rich Ones
What if I Have a Slow Metabolic Rate?
An Unprecedented Opportunity in Human History
2. OVERFED, YET MALNOURISHED
THE EFFECTS OF THE AMERICAN DIET, PART II
Case Study:Charlotte lost 130 pounds and reversed her heart disease and diabetes!
The Pros and Cons of Our “Natural Sweet Tooth”
Nutritional Lightweights: Pasta and White Bread
Compared with whole wheat, typical pasta and bread are missing:
Refined Foods Are Linked To:
Soil Depletion of Nutrients Is Not the Problem—Our Food Choices Are
Lester Traband’s Yearly Checkup
Enrichment with Nutrients Is a House Made of Straw
Not All Whole Wheat Products Are Equal
Fat and Refined Carbohydrates: Married to Your Waist
Our Oil-Rich Country, or From Your Lips Right to Your Hips
The Popularity of the Mediterranean Diet
The “Magic” of Fiber—A Critical Nutrient
Confusion in the Marketplace over the Role of Fiber
3. PHYTOCHEMICALS: NATURE’S “MAGIC” PILLS
Case Study:Julia lost over one hundred pounds and has turned her life around!
The American Diet: Designed for Disease
Nutritional Powerhouses: Plant Foods
Authorities Join the Unrefined-Plant-Food Bandwagon
The Phytochemical Revolution
You Cannot Buy Your Health in a Bottle—You Must Earn It!
Cancer Is Much More Preventable Than Treatable
Green Plant Foods vs. Animal Foods
Popeye Was Right—Greens Pack a Powerful Punch
The Secret of Extreme Longevity
Green Salad Is Less Than 100 Calories per Pound
Weighing Food and Trying to Eat Smaller Portions Is Futile
The Nutrient-Weight “Conflabulation”
The U.S. Department of Meat, Milk, and Cheese
The Food Pyramids That Will Turn You into a Mummy
4. THE DARK SIDE OF ANIMAL PROTEIN
Case Study:ReBecca lost over 320 pounds and found sound nutrition and restored energy!
How much do you know about nutrition? True or false?
The China Project
Heart Health—It’s Not Just Fat and Cholesterol
Understanding the Conflicting and Confusing Cancer Studies
Cancer Is a Fruit-and Vegetable-Deficiency Disease
A Vegetarian Diet Is No Guarantee of Good Health
How Much Longer Do Vegetarians Live?
The Breast and Prostate Cancer Mystery Unraveled
Understanding the Factors Involved in the Development of Cancer
Unraveling the Protein Myth
Cancers Associated with Increased Consumption of Animal Products56
Exercise Powerfully Reduces Cancer Risk
Increasing the Survival of Cancer Patients
Are Dairy Foods Protecting Us from Osteoporosis?
Dietary Factors That Induce Calcium Loss in the Urine70
The Best Foods for Bones: Fruits and Vegetables
Deadly Vitamin D Levels
Got Milk—Or Leave It?
5. NUTRITIONAL WISDOM MAKES YOU THIN
Case Study:Can you imagine losing 333 pounds? Scott realized that bariatric surgery was not a solution for him and, after much research, embraced Dr. Fuhrman’s Eat to Live diet.
Unrefined Carbohydrates Encourage Weight Loss
Understanding the Concept of Caloric Density
Foods That Make You Thin
Nutrient:Weight Ratios Are Misleading
Fats Are Essential
The Fat Dictionary
There’s Something Fishy about Fish Oils
Does Fish Prevent Heart Disease?
Extracted Oils—One Slick Customer
Is There an Increased Risk of Stroke from Low-Fat Diets?
Nuts and Seeds Protect against Cardiovascular Death
Eat Seeds and Nuts Instead of Oil for Healthy Weight Loss
Trans Fat: A Wolf in Sheep’s Clothing
The Fatty Conclusion
Giving Up the Myths about Protein—Like Changing Your Religion
Green Grass Made the Lion
How Much Protein Do We Need?
Putting the RDAs into Perspective
6. BREAKING FREE OF FOOD ADDICTION
Case Study:Isabel lost eighty pounds and has kept it off for over four years!
An Important Discovery
Everybody You Know Is a Food Addict
Symptoms of Toxic Hunger
True Hunger or Toxic Hunger?
Symptoms of True Hunger
How to Achieve a State of True Hunger
You May Feel Poorly at First
Why Diets Fail
Are You Dying to Lose Weight?
Short-Term Benefits, Long-Term Dangers!
A Diet of Nutritional Excellence
What if all Americans:
Breaking Up Is Hard to Do
7. EAT TO LIVE TAKES ON DISEASE
Case Study:Ronnie was in a downward spiral of unhealthy eating, binge drinking, and depression. He started Eat to Live and gained a new life!
Food Is the Cure
Dietary-Caused Illnesses with High Prevalence
Predictable Disease Reversal Is the Rule, Not the Exception
An American Has an Avoidable Heart Attack Every 30 Seconds
Quick Quiz: Heart Disease
American Heart Association Recommendations Are Dangerous
WARNING: Do not merely comply with these overly permissive recommendations of the American Heart Association, or you will most likely die of a heart attack.
Dramatically Lower Your “Bad” Cholesterol without Drugs
Case Study:Cliff Johnston
Heart Attack Counterattack
Angioplasty and Bypass Surgery Can Be Avoided
Most of an Iceberg Is Hidden Underwater
Your Doctor Lied: You Do Have High Blood Pressure and High Cholesterol
Only You, Not Your Physician, Must Take Full Responsibility
Diabetes—The Consequence of Obesity
Insulin for Type II Diabetes Makes Things Worse
Don’t Merely Control Your Diabetes—Get Rid of It for Good
Advice for the Diabetic Patient
The Eat to Live Formula Lowers Triglycerides
Headaches, Hypoglycemia, and Hunger
Headache Sufferers Rejoice
Phase One Anti-Headache Diet with a Greater Than 90 Percent Cure Rate
Autoimmune Diseases and All the Rest
Diet Is the First Line of Defense
Diseases Resolve or Improve with Nutritional Excellence
8. YOUR PLAN FOR SUBSTANTIAL WEIGHT REDUCTION
Case Study:Emily lost one hundred pounds and took years off her body. In just two months, her blood pressure and cholesterol stats reflected healthy numbers.
The Six-Week Plan
Raw Vegetables (Including Salad)
Cooked Vegetables
Beans or Legumes
Fresh Fruit
EAT TO LIVE
Starchy Vegetables and Whole Grains
Nuts and Seeds
Spices, Herbs, and Condiments
Ten Easy Tips for Living with the Six-Week Plan
Onions Add Fast Flavor to Foods
Simplify, Simplify, Simplify
The Life Plan
The 90 Percent Rule
100 Calories of Low-Nutrient Foods Equals:
Going for Broke: Serious Health Conditions Require Serious Intervention
What if I Fall off the Diet?
Is This a Low-Calorie Diet?
How Do I Know How Many Calories I Should Eat?
What if My Family Does Not Want to Eat This Way?
What if I Don’t Go All the Way?
Focus on Your Actions, the Results Will Follow
Stay in Control by Setting a Goal
The Drug of Choice for Most Americans—Food!
9. SCULPTING OUR FUTURE IN THE KITCHEN
Case Study:Anthony lost 160 pounds, lowered his blood pressure, and no longer experiences migraines.
Weekly Shopping List
7 Days of Vegetarian Meal Plans
(For Aggressive Weight Loss)
Day One
Day Two
Day Three
Day Four
Day Five
Day Six
Day Seven
7 Days of Nonvegetarian Meal Plans
(Less Strict for Moderate Weight Loss)
Day One
Day Two
Day Three
Day Four
Day Five
Day Six
Day Seven
The Eat to Live Recipes
Smoothies and Blended Salads
Breakfast
Dips, Dressings, and Sauces
Salads
Soups and Stews
Main Dishes
Desserts
Cook to Live
Soups and Stews
Salad Dressings and Dips
Smoothies
Cooking Beans
Water Sautéing
The Eat to Live Recipes
Smoothies and Blended Salads
BLENDED MANGO SALAD
CHOCOLATE SMOOTHIE
CREAMY FRUIT AND BERRY SMOOTHIE
EAT YOUR GREENS FRUIT SMOOTHIE
Breakfast
BANANA-CASHEW LETTUCE WRAP
BLUE APPLE-NUT OATMEAL
QUICK BANANA BREAKFAST TO GO
Dips, Dressings, and Sauces
APPLE PIE DRESSING
BALSAMIC VINAIGRETTE
BLACK BEAN HUMMUS
CAESAR SALAD DRESSING/DIP
CREAMY BLUEBERRY DRESSING
DIJON DATE DRESSING/DIP
HEALTHY THOUSAND ISLAND DRESSING
HERBED WHITE BEAN HUMMUS
RED LENTIL SAUCE
MANGO SALSA
SESAME GINGER SAUCE
SIMPLE GUACAMOLE
TOFU RANCH DRESSING/DIP
Salads
ASPARAGUS SHIITAKE SALAD WITH CREAMY SESAME DRESSING
For the Creamy Sesame Dressing:
For the salad:
BLACK BEAN MANGO SALAD
SOUTHERN-STYLE MIXED GREENS
WALNUT-PEAR GREEN SALAD
Soups and Stews
BLACK FOREST CREAM OF MUSHROOM SOUP
DR. FUHRMAN’S FAMOUS ANTI-CANCER SOUP
GOLDEN AUSTRIAN CAULIFLOWER CREAM SOUP
HIGH CRUCIFEROUS VEGETABLE STEW
LISA’S LOVELY LENTIL STEW
TOMATO BISQUE
Main Dishes
ASIAN VEGETABLE STIR FRY
For the sauce:
For the vegetables:
BEAN ENCHILADAS
BLACK BEAN LETTUCE BUNDLES
CHARD AND VEGETABLE MEDLEY
COLLARDS AND CARROTS WITH RAISINS
EASY THREE-BEAN VEGETABLE CHILI
EASY VEGETABLE PIZZA
EGGPLANT ROLL-UPS
GREAT GREENS
KALE WITH CASHEW CREAM SAUCE
NO-MEAT BALLS
NO-PASTA VEGETABLE LASAGNA
For the lasagna “noodles”:
For the tofu “ricotta”:
For the vegetables:
PITA STUFFED WITH GREENS AND RUSSIAN FIG DRESSING
PORTOBELLO–RED PEPPER PITA
For the tahini spread:
SIMPLE BEAN BURGERS
SPINACH AND BRUSSELS SPROUTS MARINARA
THAI VEGETABLE CURRY
VEGETABLE BEAN BURRITO
VEGETABLE OMELET
Desserts
ALMOND CHOCOLATE DIP
BANANA WALNUT ICE CREAM
CANTALOUPE SLUSH
CARA’S APPLE STRUDEL
CHOCOLATE CHERRY ICE CREAM
JENNA’S PEACH FREEZE
YUMMY BANANA-OAT BARS
10. FREQUENTLY ASKED QUESTIONS
Should I take vitamins and other nutritional supplements?
Could restricting my intake of animal products or eating a strict vegetarian diet cause me to develop vitamin deficiencies?
What about supplements or herbs to help me lose weight?
What about drugs for weight loss?
Can’t I eat chocolate, ice cream, or other junk food ever again?
Is exercise essential for success in weight loss, and what type of exercise is best?
Are there other strategies for success in the weight-loss arena?
Is a vegetarian or vegan diet healthier than a diet that contains a small amount of animal products?
Is a high-nutrient, low-calorie diet the best one for everyone?
I don’t drink six to eight glasses of water daily. Is that bad?
How do you modify your recommendations about superior nutrition and disease prevention for children or those not needing to lose weight?
Is it dangerous to eat more fruits and vegetables because of the increased consumption of pesticides? Do I have to buy organic?
My doctor noted that my complexion had turned yellowish and told me to cut back on foods containing carotene, such as mangoes, carrots, and sweet potatoes.
What about the argument about our ancestors being hunter-gatherers who ate lots of meat?
I know you do not recommend butter or margarine, so what do we put on bread and vegetables?
Are soy products and soybeans a healthy food to eat?
How much salt is permissible on this nutritional program?
What about coffee?
How much alcohol is permissible?
I feel best when I eat a high-protein diet, with plenty of animal products. Does that mean these recommendations to eat a plant-based diet are not for me?
Do you recommend low-calorie or no-calorie sweeteners?
Do you recommend agave nectar as a sweetener?
I eat out frequently, which makes sticking with this plan very difficult. How can I make the transition easier?
Do you think everyone will eventually embrace this way of eating?
ACKNOWLEDGMENTS
GLOSSARY
NOTES
Table of Contents
ALSO BY JOEL FUHRMAN, M.D.
WHAT EXPERTS SAY ABOUT EAT TO LIVE
EAT TO LIVE
EAT TO LIVE
COPYRIGHT
FRONT COVER IMAGE

Eat to Live_ The Amazing Nutrie - Joel Fuhrman

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