Dr Fuhrman’s “Eat to Live” program focuses on a healthy lifestyle, mindset, and nutritarian way to live. Instead of dieting, choose a healthy lifestyle with meals packed full of optimal nutrients that not only increase your health, but also prevent disease and may even increase your life span.
Eating a whole, plant-based diet will increase your disease immunity, help to treat many chronic ailments, and let you live a longer, fuller life.
We are sharing Dr. Fuhrman’s Famous Anticancer Soup recipe, as it is also a great source of vitamins and minerals in fighting cancer and other chronic health conditions such as diabetes and heart disease. We are also sharing Dr. Fuhrman’s Chia Cookies, which are a great superfood snack.
Eat to Live
Part of the idea behind Dr. Fuhrman’s “Eat to Live” program is that what you eat enables you to live your life to its fullest by watching what you feed your body.
According to Dr. Fuhrman, many chronic diseases can be treated with plant-based nutritional intervention rather than pharmaceutical medications or even surgery.
Examples of these chronic diseases include high blood pressure, heart disease, and diabetes. Instead of treating the symptoms, look for the cause of the disease in the first place.
Maximizing nutritional value while minimizing calories in a plant-based diet can help you become more resistant to disease in the first place (prevention). Americans are well known for suffering an obesity epidemic, and many die from their “destructive nutritional extravagances,” according to Dr. Fuhrman.
Many studies are showing that high nutrient foods including fruits, vegetables, beans, nuts, and seeds contain important vitamins, phytochemicals, and minerals that help us fight disease and increase our immunity from disease.
Studies have shown certain nutrients are well known in their ability to fight disease. Other sources are still being determined. Regardless, we know that what you eat can greatly affect your health in a multitude of ways.
Dr. Fuhrman’s Health Equation
Nutrient rich foods are almost always low-calorie foods. Dr Fuhrman uses the following formula for his eating style:
H = N/C
Health = Nutrients/Calories
*This basically means your health is predicted by your nutrient intake divided by your caloric intake.
The nutritarian lifestyle entails-
- Eating nutrient dense, natural plant superfoods like veggies, fruits, nuts, beans, and seeds.
- Reducing or eliminating animal products with one or two servings a week maximum.
- Eliminating nutrient dense foods such as sugars, white flour, sweeteners, processed foods, and fast food.
Dr Fuhrman recommends following these daily guidelines:
1. A large salad.
2. At least one-half cup serving of beans or legumes in salad, soup, or another dish.
3. At least 3 fresh fruits.
4. At least 1 ounce of raw seeds or nuts (limit to 1 ounce if you are trying to lose weight).
5. At least 1 large double sized serving of cooked green veggies.
1. Red meat and all barbecued, processed, and cured meats.
2. Fried foods.
3. Full-fat dairy including ice cream, cheese, butter, whole milk, and 2% milk and margarine.
4. Sugar, soft drinks, and artificial sweeteners.
5. White rice and white flour products.
Dr. Fuhrman’s Famous Anticancer Soup
- 1 cup dried split peas and beans
- 4 cups water
- 6 to 10 medium zucchini
- 5 pounds carrots, juiced (5-6 cups juice)
- 2 bunches of celery, juiced (2 cups juice)
- 2 tbsp Dr. Fuhrman’s VegiZest
- 1 tsp Mrs. Dash no salt seasoning
- 4 medium onions, chopped
- 3 leek stalks, coarsely chopped
- 2 bunches kale, collard greens, or other greens (tough stems and center ribs removed)
- 1 cup raw cashews
- 2 ½ cups fresh mushrooms (shiitake, cremini, and/or white), chopped
- Place split peas, beans, and water in a very large pot over low heat.
- Bring to a boil, reduce heat, and simmer. Add the zucchini whole to the pot.
- Add the carrot juice, celery juice, VegiZest, and Mrs. Dash.
- Put the onions, leeks, and kale in a blender and blend with a little bit of the soup liquid. Pour this mixture into the soup pot.
- Remove the softened zucchini with tongs and blend them in the blender with the cashews until creamy. Pour this mixture back into the soup pot.
- Add the mushrooms and continue to simmer the beans until soft, about 2 hours total cooking time.
- Dr. Fuhrman notes it is vital to use freshly juiced organic carrots and celery to maximize the flavor of this soup.
Source: Dr. Fuhrman’s Eat to Live Cookbook
- Calories: 322
- Protien: 16 g
- Carbohydrates: 56 g
- Total Fat: 7.4 g
- Saturated Fat: 1.3 g
- Sodium: 130 mg
- Fiber: 12 g
- Beta-carotene: 24,498 ug
- Vitamin C: 165 mg
- Calcium: 236 mg
- Iron: 5.6 mg
- Folate: 174 ug
- Magnesium: 162 mg
- Zinc: 2.8 mg
- Selenium: 7.8 mg
Dr. Fuhrman’s Chia Cookies
Serving Size: 2 Doz. cookies
- 1 cup currants
- 2 cups finely ground rolled oats
- ½ cup dried, unsweetened, shredded coconut
- 1 Tbsp ground chia seeds
- 1 Tbsp whole chia seeds
- 1 tsp cinnamon
- 2 Tbsp raw almond butter
- ¾ cup unsweetened applesauce
- 1 tsp vanilla
- Preheat the oven to 200 degrees Fahrenheit.
- Soak ½ cup of the currants in ½ cup water for at least 1 hour.
- Combine the ground oats, coconut, remaining currants, ground and whole chia seeds, and cinnamon in a bowl.
- Place the almond butter, soaked currants and their soaking water, applesauce, and vanilla in a food processor. Blend until smooth, then add to the dry ingredients and mix well.
- Form cookies using 2 tsp of dough per cookie. Place on a baking sheet lightly wiped with oil or covered with parchment paper. Bake for 90 minutes to 2 hours.
For diabetics, weight loss, or metabolic syndrome diets, limit serving size to 1 cookie.
You can grind chia seeds in a high-powered blender or coffee grinder.
Source: Dr. Fuhrman’s Eat to Live Cookbook
Nutritional Info (per cookie):
- Calories: 79
- Protein: 2 g
- Carbohydrates: 13 g
- Total Fat: 2.8 g
- Saturated Fat: 0.9 g
- Sodium: 7 mg
- Fiber: 2 g
- Beta-Carotene: 4 ug
- Vitamin C: 1 mg
- Calcium: 20 mg
- Iron: 0.8 mg
- Folate: 7 ug
- Magnesium: 31 mg
- Zinc: 0.4 mg
- Selenium: 3.2 ug
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