7 Simple Steps to Superior Health


My husband and I are in Boston this week, so I’ve decided to repost some oldie but goodie posts while I’m away. I look forward to catching up with everyone when I get home. Have a beautiful week!

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.”

Image courtesy of Constantly Healthy.

About celestedimilla

Hey there. I’m Celeste, California girl, writer, psychotherapist and burgeoning plant-based foodie.
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18 Responses to 7 Simple Steps to Superior Health

  1. Wardie Ward says:

    Thanks for posting these 7 steps, Celeste. I have a lot of respect for Dr. Fuhrman and his recommendations.
    But why not make it an even 10 steps? 8) Stop drinking coffee 9) Stop drinking alcohol and 10) walk an hour a day .
    ‘The hill may seem impossible to climb, but once you breathe the air and see the view from the top, you will never return to the bottom’. (wardie ward, 2013)

    • Hey there Wardie! I agree with you, coffee, alcohol and walking would be GREAT additions to this list (as well as drinking lots of water as Tracy recommends). I kept the steps to the recommendations Fuhrman recommended in Eat to Live in this post. Love your hill quote Wardie!! Celeste 🙂

  2. tsipprelle says:

    #8: Drink lots of water! 🙂 Chronic dehydration is the cause of many health ailments. Food Matters just did a write up on it which I found interesting. Thanks for this post- FABULOUS! 🙂

    • Hey Tracy! Yes, you are so right – water is vital!! I’m on vacation right now, and I don’t always drink enough water when I’m out of my routine. I’m so glad you left this comment – I’m going to go get me a glass of H20!! Hope you’re having a great week chica! Celeste 🙂

  3. Where in Boston? I work in Boston but live outside the city.

  4. Sophie33 says:

    What you say here, is all true! 🙂 A great list to great health! x

    • Hey there Sophie!! All these tips have sure worked for my husband and me. We look and feel so much better once we adopted these. Thanks for reading – I’ll catch up with your blog when I get home from my Boston trip. Celeste 🙂

  5. Lorrie Wenzler says:

    I like the list but am not willing to up diary. I’m trying to let go of meat a little at a time. Love beans and legumes. Eat lots of raw fruit plus lots of cooked and raw veggies.

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