Thursday, June 23, 2011

A Brilliant and Consise Eat to Live Summary

As a result of having my story featured last week on Choosing Raw, I was contacted by Susan V, the brilliant and dedicated mind behind the Fat Free Vegan Empire. Susan clued me into the fact that there is a very active Yahoo Group of people discussing Dr. Fuhrman's Eat to Live. Just go to and do a search for Eat-2-Live if you are interested in joining an online support group. Remember, surrounding yourself with like minded people is key to Plant-strong success, in my opinion, and this type of group absolutely fits the bill.

It was in the Eat-2-Live group that I came upon the following summary of Dr. Fuhrman's "diet". It was posted by Michelle Golden, one of the members, and I asked her if it was okay to repost on HGK. Michelle said that credit really goes to Eat to Live Chapter 8, so I know that I have read this information at least a few times before.

But guess what? I NEEDED this reminder. In fact, I can see now that I need this reminder every few weeks, not months, because I go pretty off track as time goes by. This time, I am going to print these guidelines and hang them in my kitchen where I can refer to them more often!

Dietary Guidelines from "Eat to Live", by Dr. Joel Fuhrman

Unlimited Foods (Strive for 1 pound raw and 1 pound cooked vegetables daily):
(1) Raw vegetables, especially leafy greens.
(2) Cooked vegetables, especially leafy greens and other green vegetables.
(3) Beans, bean sprouts, and tofu. 1 cup daily, or more.
(4) Fresh fruits. 4 per day, or more.

Limited Foods: The starchy vegetables or whole grains can be eliminated, if you want, but it is very important to eat your healthy fats every day.
(1) 0-2 servings of starchy vegetables or whole grains. (1 serving is one cup.) Have 0 or 1 serving if you are trying to lose weight. If you are at your ideal weight, you can eat more than one daily serving of starchy vegetables, as long as you don't start gaining weight! Starchy vegetables or whole grains include: white potatoes, sweet potatoes, butternut and acorn squash, corn, whole grain bread, pasta and cereal, and whole grains such as brown rice, bulgur, barley, etc.
(2) 1-2 ounces of raw nuts and seeds daily. 1 oz. is best if trying to lose weight.
(3) 1 tablespoon ground flax seed daily.
(4) 1-2 ounces of avocado daily. 1 oz. is best if trying to lose weight.

Off-Limits (totally eliminate these foods if you want to lose weight):
(1) Animal foods, including dairy. You can eat them if you are at your ideal weight, but no more than 12 ounces per week. Dairy products should be low-fat.
(2) Dried fruit and fruit juices. Might use a tiny amount for flavoring.
(3) Added fats and oils.
(4) Avoid between-meal snacks.
(5) Avoid processed foods and high sodium foods.

Only eat when you are hungry. Only eat until satiation.

Your aim is to have your diet be at least 90% unrefined plant food daily.

Salad is the main dish! Have 2 big salads a day. Salad is defined as any raw vegetables.

The goal of one pound each, raw and cooked vegetables, is just that: a goal. More important is to strive for that goal but only eat until satisfied, not until stuffed.

Eat a variety of fruits, greens, and vegetables for a variety of nutrients.

Leafy greens are KING! They have 10 times the nutrition of other foods.

Soups are filling and nourishing, especially with greens in them.

Avoid caffeinated beverages.

Exercise daily.

What are your strategies for staying on track with your food?

Do you ever find yourself unintentionally going off track for long periods of time only to be brought back by some reminder?

Have you established a reminder system for yourself?


Kelly said...

LOVE this reminder! I need to print it out and post it on my fridge! Yes, I do find myself getting off track..usually not completely or like a SAD, but enough that I don't lose weight like I want/need to.

Wendy (Healthy Girl) said...

Same here Kelly, same here!

heather g said...

THANK YOU WENDY! Printing as soon as I finish typing.

babsbeau said...

THANK YOU, THANK YOU for posting this. I bought the Eat To Live books and was immediately overwhelmed with info and the calculation points system (or whatever it was).

This is something I can really USE. I so want this to be my way of eating - just having a hard time with consistency.

v said...

Fantastic, this list is going on hot pink paper in my purse so I can refer to it when I grocery shop, go out, or just need a reminder. Wendy--Thank you for the valuable support YOU provide.

Anonymous said...

I log my food daily as a reminder and see how quickly the calories of starches/grains add up. I try to limit to sweet potato. Purchasing a Vitamixer was key. I have 3 cups of baby spinach, banana &and flax for a breakfast smoothie. I also save the parts of bell pepper that I used to throw away. Every few days when I have two or three stem/pith/seed pieces, I'll make homemade V-8 and add garbanzos or black beans and 1/3 jar of Green Mountain Gringo Salsa & fresh lemon to intensify flavor. For dessert, frozen fruits & stevia become sorbets.

Eating Beautiful said...

You said it Kelly - this is going up on the fridge.

Anonymous said...

Wendy, thank you for the simple facts. i do have a question though regarding oats. I have not limited the quatity since they are so good for me. But this reminder says they should be limited to 1 serving. What gives?

Wendy (Healthy Girl) said...

Anon-I'll take an educated guess--Oatmeal is a high calorie food, although very healthy. As are the other grains. The unlimited foods are all low calorie, heatlhy foods. The limited foods are healthy but high calorie, so they MUST be limited in order to maintain a healthy weight (unless you are a pro athlete or runner I would imagine). The off limit foods are both high calorie and non-nutritive.

Hope that helps! Limit your oatmeal to a serving a day if you want to maintain a low weight . . .

Penina @ Feed Your Roots said...

Dr. Fuhrman is great! My family and I have followed his guidelines and have seen amazing results. Thanks for this reminder!

jansiemoo said...

@babsbeau: it sounds like you are talking about the Mandi and Andi systems, found in Eat For Health. Eat To Live keeps it super easy, EFH allows you a more gradual change. They're both awesome, and ETL is as simple as what Wendy posted- no counting. :)
Also, there's a really helpful group on of Eat To Live-ers. They've been very supportive as well. I will definately check out the yahoo group, too. Thanks for the post.

Ruthie said...

LOVE this reminder! I am printing right now and this will be post on my fridge! Love all notes.
Thank You Wendy.

Amy said...

I just received my copy of ETL yesterday in the mail, am busy absorbing all the information and excited to get started! I will definitely check out the yahoo group. Thanks for the info!

Kelly said...

Thank you Wendy. I took the plant based challenge from the FOK's movie (though I cheated a couple of times). I'm wanting to continue thought I didn't lose much weight. I needed some guidelines on a daily eating regime and I think this is just the ticket! As a matter of fact, I was just going to email you to ask what you used. I'm gonna rent ETL from the library for more help. Thanks again.

Anonymous said...

Well u look good in both pics, but honestly I thought u looked better in the 1st one.

Anonymous said...

I started etll in early may 2015 weighing 390 pounds. On my 5 ft 3 in frame 3months later adhering to the plan I weigh 328lb feeling great I am a believer :-)

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