eat to live

Because I am getting so many questions lately about how I eat the Nutritarian way and how to get started changing your lifestyle and your health, I thought I would make a separate tab with how I approach Dr. Fuhrman's 6-week plan to kick start weight loss and to greatly improve your health.  I suggest to all that you purchase Dr. Fuhrman's book Eat to Live to fully learn about the details of this the Nutritarian lifestyle and why it is the superior way of eating to gain excellent health.  If anyone has additional questions that I don't answer with the information below, please feel free to email me at amysnutritariankitchen@gmail.com

Dr. Fuhrman's 6-Week Eat to Live Program (The Rules Amy Follows)

  • Unlimited (relatively)
    • raw vegetables
      • eat in unlimited quantities
      • goal: 1 pound daily
      • includes, but not limited to
        • green lettuce, kale, collard greens, snow peas, bell peppers, raw peas, cucumbers, sprouts, carrots, tomatoes
    • steamed or cooked vegetables
      • emphasize green vegetables, as well as non-starchy vegetables
      • goal: 1 pound daily
      • includes, but not limited to
        • string beans, broccoli, artichokes, asparagus, zucchini, kale, collards, cabbage, brussels sprouts, bok choy, okra, swiss chard, turnip greens, escarole, beet greens, spinach, dandelion greens, broccoli raab, cauliflower, eggplant peppers, onions, mushrooms
      • especially include onions and mushrooms for their disease preventing and anti-cancer properties (the onion also adds a lot of flavor, and cooked mushrooms have a great texture)
    • beans or legumes
      • goal: 1 cup daily
      • eat some beans with every lunch (it slows digestion to keep you fuller longer)
      • includes, but not limited to
        • chickpeas, black-eyed peas, black beans, cowpeas, green peas, lima beans, pinto beans, lentils, red kidney beans, soybeans, cannelloni beans, pigeon beans, white beans, navy beans
    • Fresh fruit
      • goal: at least 4 daily
      • no fruit juice (except for salad dressings and cooking)
      • frozen fruit is ok, but avoid canned fruit (get unsweetened if you must)
      • dried fruits off limits for 6 weeks (dried fruits aren't bad for you, they are just more concentrated calories that can often be overeaten)
      • try exotic fruits, and a variety of fruit daily
      • includes, but not limited to:
        • apples, apricots, bananas, blackberries, blueberries, clementines, dates, figs, grapefruits, grapes, kumquats, mangoes, melons, nectarines, oranges, papayas, peaches, pears, persimmons, pineapples, plums, raspberries, starfruit, strawberries, tangerines, watermelon
  • Limited foods
    • whole grains and cooked starchy vegetables
      • goal: no more than 1 cup (1 serving) daily
      • includes, but not limited to
        • butternut squash, acorn squash, corn, potatoes, rice, cooked carrots, sweet potatoes, vegetables, cereals, quinoa, barley, oats, brown rice, yams, pumpkins
    • Raw nuts and seeds
      • goal: no more than 1 oz daily
      • eat only raw unroasted and unsalted nuts and seeds
      • includes, but not limited to
        • almonds, cashews, walnuts, pecans, hickory nuts, macadamias, pistachios, sesame seeds, pumpkin seeds, chia seeds, flaxseeds
    • Avocado
      • goal: no more than 2 oz daily
    • Ground flaxseed
      • goal: 1 Tbsp daily
      • had many added health benefits
  • Off limits
    • dairy products
      • including low- and non-fat diary
      • milk, cheese, yogurt, etc
    • animal products
      • including lean meats and fish
      • eggs, red meats, poultry, fish, shellfish
    • between-meal snacks- between meal snacks don't allow your body to leave the food digestive stage and enter the catabolic when toxins are removed from your body and fat is used as an energy source
    • no fruit juice or dried fruit
    • added oils
  • other tips
    • spices, herbs, and condiments
      • use all spices and herbs, except salt, sugar, and sugar replacements
      • pickled foods should be avoided
      • try for condiments that are low in sodium (<1 mg sodium per calorie)
    • eat only when you are truly hungry and not just feeling crappy from the catabolic detoxification stage
    • stop eating when you are no longer hungry
  • 10 summary tips for the six-week plan
    1. Remember, the salad is the main dish.  Eat it first at lunch and dinner.
    2. Eat as much fruit as you want, but at least four fresh fruits daily
    3. Variety is the spice of life, particularly when it comes to greens.
    4. Beware of the starchy vegetable, but eat starchy vegetables before grains.
    5. Eat beans or legumes every day.
    6. Eliminate animal and dairy products.
    7. Have a tablespoon of ground flaxseed every day.
    8. Consume nuts and seeds in limited amounts, no more than 1oz/day.
    9. Eat lots of mushrooms (as replacement for meat), and add onions to foods for fast flavor.
    10. Keep it simple
      • breakfast: fresh fruit
      • lunch: salad with beans, more fruit
      • dinner: salad with two cooked vegetables, fruit dessert
Below is a small version and a large version of the background that I often use for my computer when I am following the Six-week E2L Plan.  Please feel free to click and drag to use it yourself!