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Day Two
- 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
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