I’ve had several e-mails lately from people who are just embarking on Dr. Fuhrman’s Eat to Live plan. I love getting these types of messages and I always try to answer questions or provide support whenever possible. I realize that not everyone is convinced about the need to follow a vegetable-based plan such as Dr. Fuhrman’s, though, and some may also not understand my motivations.
I found this quote on Dr. Fuhrman’s site (link is here) where he describes why he eats this way: “I Eat To Live. Why? Because I enjoy eating lots of great tasting food that guarantees my favorable low cholesterol, freedom from heart disease, protection from cancer, and maintain my youthful vitality into my later years. I have learned that good health is your greatest wealth. That is why you should Eat To Live, too.”
That pretty much sums it up, don’t you think? Eat good food that supports disease prevention and quality of life as we age. Period.
For those of you who are wondering what “good food” encompasses on a plan that doesn’t use salt, oils or added sugars, here are some of my favorites.
I just updated my Anti-Cancer Green Breakfast Smoothie recipe (it can be found here) with a reduced number of dates and expanded instructions for preparation. I drink this every morning:
Lunch is generally a very large salad using romaine lettuce with lots of chopped, raw vegetables on top. I also add a small handful of raw nuts or seeds, some avocado and sometimes some microwaved frozen asparagus. The key is finding a dressing that is not oil-based because oils are fats with no micronutrients. Fat in the diet is certainly important, but I choose to use whole-food fats like avocados, nuts and seeds. I make sure that I always have an avocado or cashew-based dressing for my daily salads. One of my favorites is my Creamy Avocado Dressing which is just blended avocados with vinegar, garlic and onions.
Creamy Avocado Dressing – Makes 4-6 Servings
3 large ripe avocados
1/2 large white onion
2 garlic cloves
2 – 2 1/2 cups of white balsamic vinegar (I buy this at Trader Joe’s, but you can substitute any vinegar you like)
Combine ingredients in a high-speed blender and whirl until smooth. Store covered for up to 5 days in the refrigerator. Dressing will thicken as it sits.
As I said, I use this dressing on my lunch salad nearly every day. Sometimes I get all crazy and make a dressing with beans and tahini. My Protein-Packed Lemony Salad Dressing recipe is a good example (link is here). This photo is a good example of the size of my lunch salad.
I need to have “dessert” after lunch and dinner which is almost always fruit-based. My favorite after-lunch treat is to blend one-half of a frozen banana with homemade almond milk, another half cup of frozen fruit like strawberries or peaches, one serving of leafy greens like raw kale and a dash of vanilla extract. It is surprisingly satisfying.
Dinner in my household varies. I try to make a bean and vegetable blended soup at least once a week. Last week, you’ll recall I made a beet-based version (recipe is here) that I really enjoyed:
I also love to make bean or tofu burgers or other types of stews with leafy greens. My after-dinner dessert is almost always fresh fruit of some kind. I try to eat dinner around 6 p.m. so I stop eating a good three hours before bedtime.
So that’s it, an outline of how I eat. I’ve been following Dr. Fuhrman’s plan for about a year and a half now and it’s provided me with a very easy way to lose excess weight, maintain a healthy weight and feel nourished, healthy and satisfied.
Check out my recipe page (found here) for my complete list of recipes categorized by meal. I also wanted to note that while Dr. Fuhrman’s plan allows for up to 10% of the diet to include animal-based foods, I am 100% plant-based. I recently updated my FAQ page as well with answers to some miscellaneous questions about gluten and other stuff, too (see it here).
Got more questions? Shoot me an e-mail at carrie on firstname.lastname@example.org or leave a comment. I love hearing from people who read my blog, it is the most rewarding aspect of what I do here.