7 Simple Steps to Superior Health


Want to lose weight? Dramatically reduce your risk for cancer heart disease and a host of other diseases? Enjoy superior health? Live a long, healthy life? You can find answers to all these questions in Joel Fuhrman’s Eat to Live.

Don’t have time to read? No worries – here’s Fuhrman’s main points in a nutshell.

7 Simple Steps to Superior Health

  1. Eat lots of raw fruits and veggies. Fuhrman says that, “Diets with little raw foods are not ideal. As the amount of raw fruits and vegetables are increased in a person’s diet, weight loss and blood pressure are lowered effortlessly.” He also says that, “Consuming a significant quantity of raw foods is essential for superior health.” And make sure that a lot of your raw veggies are leafy greens since research has consistently shown they are associated with a long life.
  2. Eat beans or legumes everyday. “Legume or bean intake, says Fuhrman, “is an important variable in the promotion of long life.” Among other benefits, they protect against reproductive cancers, such as breast and prostate cancer.
  3. Eat at least 4 servings of fresh fruit a day. Fruits have a strong correlation with longevity in humans, so Fuhrman encourages his patients to eat at least four fresh fruits per day.
  4. Avoid drinking fruit juice. Fuhrman says that, “too much fiber and too many nutrients are removed during juicing, and many of the remaining nutrients are lost through processing, heat, and storage time. He also warns that, “liquid calories, without the fiber present in the whole food, have little effect in blunting our caloric drive.” He notes, however; that freshly squeezed juice is okay for those not needing to lose weight so long as it doesn’t serve as a substitute for eating fresh fruits and vegetables.
  5. Eliminate meat and dairy from your diet. According to Fuhrman, “more than 3,500 scientific studies involving more than 15,000 research scientists report a relationship between consumption of meats, poultry, eggs and dairy products and the incidence of heart disease, cancer, kidney failure, constipation, gallstones and hemorrhoids, just to name a few health problems.
  6. Get your fats from whole foods. Fuhrman notes that, “Americans consume large quantities of oil, a refined food processed at high temperatures. When oils are subject to heat, the chemical structure of the essential fatty acids is changed to create toxic derivatives known as lipid peroxides and other toxic and potentially cancer-causing by-products.” Thus it is better to consume fats the way nature intended, from whole foods like flaxseeds, avocados and nuts. Fuhrman recommends eating a tablespoon of ground flaxseeds everyday and up to an ounce of nuts and seeds per day.
  7. Eat lots of mushrooms. Fuhrman says that mushrooms “contain a variety of powerful phytochemicals and have been linked to decreased risk of chronic diseases, especially cancer.”

Interested in more info? Here’s some links:)

Milk…It Does a Body Bad!
What is a Plant-Strong Diet?
Forks Over Knives
Engine 2 Diet
Plant-Based Diet for Beginners: How to Get Started
Forks Over Knives – the Revelation
Your #1 Step Towards a Plant-Based Diet
Benefits of a Plant-Based Diet – Some of Them!

Image courtesy of artemisphoto / http://www.freedigitalphotos.net

About celestedimilla

Hey there. I’m Celeste, California girl, writer, psychotherapist and burgeoning plant-based foodie.
This entry was posted in Health, Plant-Based Diet and tagged , , , , , , , , , , , , , . Bookmark the permalink.

9 Responses to 7 Simple Steps to Superior Health

  1. tsipprelle says:

    Excellent article! I follow most of Dr. Fuhrman’s advice religiously, but I admit I start to feel weak without sufficient protein to master the miles I log each week for training. I do eat lots of beans but find that I need more, so I do consume fish ( salmon once or twice a week). 🙂
    In health and happiness, Tracy

    • Thanks for your kind words Tracy! You train hard girl, and it sounds like you listen to your body to determine what’s right for you. I’m certain that you eat much healthier than I do! I try hard to follow Fuhrman’s advice, but I’m not perfect. I’m curious, have you ever read Rich Roll’s ‘Finding ultra’? I think you might like it. It’s about an unhealthy middle aged guy who turns his life around and becomes one of the fittest men in the world. Here’s a link if you’re interested: http://www.findingultra.com/

  2. Stacey says:

    Thanks for the summary! I haven’t read Eat to Live (it’s on my list) but this summary is exactly why my husband and I are changing our diets. The info about beans/legumes and mushrooms is interesting.
    P.S. I’ve made the hummus from the Engine 2 Diet and it is awesome!

    • Hi Stacey! Although I’ve been on a plant-based diet for a year, I still learned some stuff from ‘Eat to Live’. The info about beans and mushrooms were the two biggies! I like to continue exposing myself to new plant-based diet information because not only do I learn new things, but it also keeps me motivated to stick to the diet. It sounds like you’re having fun finding healthy places to eat at in Florida. Keep on blogging – your blog is great!

  3. Flo says:

    I’m posting this to my Facebook page: https://www.facebook.com/100PerksOfHavingCancerPlus100HealthTips
    Very informative!

    • Hi Flo! Thank you for posting my post on Facebook – I really appreciate that! I used to put my blog posts on my Facebook page, but my friends and family just ignored them. Maybe I should still post them anyway – it would be worth it if I could inspire even one person to adopt a plant-based diet. People keep telling me that I should get people following my blog to follow me on Facebook too. I know this is what a lot of people do, but I just haven’t done this yet. Maybe one of these days. Anyway, I’m blabbering here, so I’ll stop now.

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