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How to Eat to Live: A Nutrient-Based Approach to Cleaning Up Your Diet
Which image below best fits your current eating habits?
Your answer to this question is most likely the best indicator of your future health, and could mean the difference between being healthy as you age, or being sick as you age.
If you answered "I live to eat," you're not alone. And that's why Dr. Joel Fuhrman has dedicated his life to educating the public about the dangers of the Standard American Diet (SAD).
Eat for Life: The Breakthrough Nutrient-Rich Program for Longevity, Disease Reversal, and Sustained Weight Loss, is the latest book by New York Times best-selling author Dr. Joel Fuhrman, and has become my Clean Eating Bible.
Eat for Life
In this book, Dr. Fuhrman discusses the components of the Nutritarian Diet, which focuses on consuming the most nutrient-dense foods on the planet, while cutting out high-calorie, low-nutrient foods like processed foods, oils, and sugar.
GBOMBS
Dr. Fuhrman refers to high-nutrient superfoods as GBOMBS (Greens, Beans, Onions, Mushrooms, Berries, and Seeds) and recommends that we eat these foods every day to prevent disease (especially cancer), strengthen the immune system, and increase our lifespan.
Even though it's not necessary to follow the Nutritarian Diet to practice a clean eating lifestyle, understanding the basic concepts of this diet gives you valuable knowledge that can help you make more informed decisions about what foods you choose to put in your body each and every day.
G = GREENS
Leafy greens are the most nutrient dense of all foods.
B = BEANS
Beans defend against diabetes and promote weight loss.
O = ONIONS
Onions benefit the cardiovascular and immune systems and help fight cancer.
M = MUSHROOMS
Eating (cooked) mushrooms regularly is associated with a decreased risk of certain cancers.
B = BERRIES
Blueberries, strawberries, and blackberries are superfoods.
S = SEEDS
Seeds (and nuts) contain healthy fats and are rich in micronutrients.
Protein in Beans vs Meat
Consuming an adequate amount of protein is necessary in order for the body to create and maintain cells that make up our muscles, organs, skin, bones, and cartilage. Without enough protein in our diet, the tissues would break down, resulting in muscle loss and decreased bone density, as well as a weakened immune system.
When it comes to the source of the protein, research clearly shows that consuming a high animal protein diet, particularly red and processed meats, has negative effects on our overall health and longevity; specifically, a higher risk of cancer and heart disease.
By contrast, in studies where plant protein and animal protein are compared with respect to mortality risk, consuming more plant protein and less animal protein is consistently linked to a longer life.
Scientific data indicates that consuming protein from nuts and seeds, in lieu of animal sources, reduces the risk of cardiovascular disease; similarly, protein derived from fiber-rich beans is linked to improvements in blood pressure, cholesterol, diabetes, body weight, and lifespan.
The good news is that just by replacing a small amount of animal protein with plant-based sources, you can significantly decrease your risk of disease.
Click Here to view the full article.
Whole Foods vs Processed Foods
When it comes to adopting a Clean Living mindset, one of your daily goals should be to increase your consumption of whole foods and decrease your consumption of processed foods.
Whole foods are foods that have not been processed (refined), or added to; they are as close to their natural form as possible. Examples of whole foods include fresh fruit and vegetables, nuts, seeds, and legumes, whole grains, meat, fish, and eggs.
Eating whole foods, especially plant foods such as G-BOMBS, ensures that you're getting the maximum amount of nutrients in the same proportions that are found in nature. In addition to nutrients, the antioxidants and fiber found in plant-based whole foods helps boost your immune system and prevent chronic disease.
Processed foods, on the other hand, have quite the opposite effect on your health. The ingredients in processed foods have been altered and fragmented, which strips away their nutritional value. A quick look at the label usually reveals added ingredients such as hydrogenated oils, artificial sweeteners, and high fructose corn syrup that add empty calories at the expense of nutritional value, thus compromising your body's cardiovascular, digestive, and immune system.
Examples of processed foods include snacks such as pretzels and potato chips, desserts such as cookies, cakes, and ice cream, sugary beverages such as soda and juices, and convenience foods such as such as hot dogs and microwave meals. And, of course, practically everything on the menu at fast food restaurants is highly processed!
For these reasons, processed foods should be avoided or strictly limited with a Clean Living Lifestyle.
High Vibrational Foods
Eating plant-based whole foods, like G-BOMBS (greens, beans, onions, mushrooms, berries, and seeds), not only makes you healthier on the inside, it also raises your vibrational frequency so you have more energy and feel better on the outside too!
It may seem overwhelming to eat all of these foods in one day; however, you'll be surprised how simple it can be, especially if you make the committment to eat a big salad every day. Load it up with raw and cooked veggies, fruit and/or berries (my favorite combo is blueberries and pineapple), beans (garbanzo, black, pinto, etc), and a handful of nuts or seeds (or use one of the nut/seed-based dressings below).
To help you stay away from added oils and sugars in commercial salad dressings, make one of the delicious dressings below from Dr. Fuhrman's website or purchase one listed in the "Packaged Foods section below.
Packaged Foods
Eating clean does not have to mean you can't buy "packaged foods." To the contrary, there are quite a few healthy packaged foods (frozen, canned, and boxed) that are perfectly acceptable to consume on a Clean Living Diet.
Listed below are some of the healthier packaged foods you can buy, along with tips and suggestions on selecting options that have the most nutritional benefit. Most items are available on Amazon in the event you cannot find them at the grocery store.
Frozen Fruits and Vegetables
Choose plain frozen fruits and vegetables with no added ingredients. Be sure the contents are not frozen in a "block" as this may signal that they have been thawed and refrozen. Frozen mushrooms and kale are both great choices to keep in your freezer to add extra flavor and nutrients to soups and stews.
Bread
Choose varieties that are made from 100% whole-grain or sprouted-grain flours, and contain no added sweeteners or vegetable oils. Two healthy options are Dave's Killer Bread and Food for Life Sprouted Grains Bread (no-salt version is available)
Crackers
Look for crackers that are 100% whole grain and low in sodium with little to no added sugar (no more than 1-2 grams per serving). Two healthy options are Triscuit Original Crackers andCrunchMaster Multi-Grain Sea Salt crackers
Nut and Seed Butters
Choose nut and seed butters that contain only nuts/seeds or that have only a touch of added salt. Nuts naturally contain a small amount of sugar, so it's normal to see 1-2 grams of sugar on the label, but look for brands with no added sugar and, and no oils. Crazy Richards Creamy Peanut Butter, Kirkland Signature Organic Creamy Almond Butter, and Beyond the Equator 5 Seed Butter are all healthy choices.
Canned Beans
Canned beans are an excellent source of plant-based protein and fiber. Be sure to choose brands that are labeled as either no-salt or low-salt. Organic is preferred but not necessary.
Oats
Rolled, steel-cut and quick oats are all excellent sources of fiber, protein, vitamins, minerals and antioxidants. The main difference is cooking times, with steel-cut oats taking the longest to cook (15-30 minutes). Be sure to avoid "instant" oatmeal as it usually has added sugars and artificial flavors.
Pasta
Look for 100% whole wheat pasta or opt for a non-wheat alternative such as those made from lentils, edamame, and chickpeas. Bean-based pastas have twice the protein and more fiber than whole wheat pasta. Popular brands include Tolerant Organic (chickpea and lentil) and Seapoint Farms Organic Edamame Pasta.
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Nuts and Seeds
Raw nuts and seeds are healthier than the roasted types, and should be enjoyed on a daily basis (one to two ounces per day). If you do buy roasted nuts and seeds, be sure they are dry roasted and don't contain extra oils.
Tomatoes and Tomato Products
Canned tomato products are equally as healthy as the fresh versions; however, you need to be aware of added salt. Choose no-salt or low-salt versions and be sure the can is BPA-free (or choose glass or carton containers).
Salad Dressing
Many of the dressings available at the grocery store are high in calories and/or contain artificial sweeteners. A few of the healthier versions include Annie's Naturals Fat-Free Raspberry Balsamic or Mango Vinaigrette and Maple Grove Farms Balsamic Vinaigrette, Lime Basil, or Vidalia Onion. Dr. Fuhrman also has a line of healthy, delicious salad dressings available on his website @drfuhrman.com.
Dried Fruit
Look for brands with no preservatives (sulfites). If you have a sulfite sensitivity, even a small amount can cause serious health problems, such as breathing problems or even life-threatening allergy-like symptoms. Raisins are one of the only dried fruits that typically do not contain sulfites. Sulfite-free dried fruit can typically be found at Whole Foods, Trader Joe's, and online.
SOS Free Diet
If you'd like to take Clean Eating to the ultimate level, consider reducing or eliminating SALT, OIL, and SUGAR from your diet. As extreme as it sounds, if you're serious about taking care of your body and improving your chances of living a longer, healthier life, nutritional science proves than an SOS-free diet will help make this a reality.
Fastest Way to Detox
Despite what you may hear otherwise, there is no special drink or pill you can consume to rid your body of toxins. If there was, there wouldn't be so many people dying of cancer, heart attacks, and strokes. It's simply just not that easy and convenient.
However, if you want to get a jump-start on eliminating toxins from your body the right way, losing excess body weight, and taking your health back, I highly recommend Dr. Fuhrman's 10 in 20 Detox program. It is the quickest, safest and most effective way to get back on the right track and start living a cleaner life from the inside out.
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