So…What SHOULD I Eat?

Dr. Fuhrman’s Prescription for Improving and Maintaining Great Health

  • Dr. Fuhrman’s food pyramid is based on his principles of the health equation Health = Nutrients / Calories (H=N/C).
  • At least 90% of the daily diet should be comprised of whole plant foods that naturally contain health-promoting phytochemicals.*
  • The pyramid promotes foods that are richest in micronutrients and benefit health and longevity.
Nutritarian Checklist

Download a printable PDF version
of the Nutritarian Checklist to help you
keep on track every day.

In a portion controlled (calorie counting) diet it is likely that the body will not get adequate fiber or micronutrients. The body will have a compounded sensation of hunger and cravings which for most is simply overwhelming. It invariably results in people either being unable to lose weight or unable to keep the weight off and eventually gaining it back. The biochemistry and physiology behind food cravings are more thoroughly explained in Dr. Fuhrman’s books and lectures, but without a thorough understanding of these principles weight loss attempts are typically doomed to fail.


Are you striving to adopt a Nutritarian diet to extend lifespan and reverse and prevent disease?
Here are 5 basic rules that may help you:

  1. Consume a large green salad every day, and put some raw onion and shredded cruciferous veggies on top.
  2. Eat at least a 1/2 cup of beans or lentils each day, in a soup, stew, or top of a salad or in another dish.
  3. Eat at least 3 fresh fruits a day, especially berries, pomegranate, cherries, plums, and oranges.
  4. Eat at least 1 ounce of raw seeds and nuts daily, utilizing some chia seeds, flax seeds and walnuts.
  5. Consume a double-sized serving of steamed greens daily, and utilize mushrooms and onions in your dishes.

Healthy Thanksgiving Recipes

Everyone always asks what I eat for Thanksgiving.  While my husband does make the Turkey and Gravy for family members, I look forward to the 6 delicious side dishes filled with different kinds of vegetables, all which boost immunity, nourish your body, help your skin to radiate and, as always, are much lower in fat and calories than comparable dishes!


1 Zucchini, chopped

2 Summer Squash, chopped

½ Onion, chopped

1 Bell Pepper, chopped

2 Tomatoes

Tomato Sauce

In a frying pan with 1/3 cup of water or veggie broth, add sliced veggies.  Cook for approximately 10 minutes, depending on how soft you like your veggies.  Place in dish and top with your favorite tomato sauce.

Thanksgiving Salad 




2 Cups Walnuts

1 1/2Cups Dried Cherries

1 Cup Croutons

4 White Mushrooms, chopped

Apple/Cranberry Stuffing

1 Package Bread Strips

1 Green apple, chopped

1/4 Onion, minced

3 Stalks Celery, chopped

1 Cup Cranberries, (Soaked for 20 minutes in veggie broth)

In a frying pan, add vegetable broth to apple, onion, celery and cranberries.  Cover and cook on low for 10 minutes.  In a separate pot, add bread strips and cook according to instructions.  After 10 minutes, transfer the ingredients from the frying pan into the pot, stir, and serve.

Mashed Potatoes

6-8 Potatoes, peeled and chopped

1 1/2 Cups Soy or Almond Milk

2 Tablespoons Salt, or to taste

1/4 Cup Butter

Simmer chopped potatoes in a pot until soft, about 20 minutes.  Transfer to a mixing bowl and add rest of ingredients.  Whip until fluffy!

Sweet Potato Casserole

3-4 Sweet Potatoes

1 Orange, Zested and squeezed

1/2 Cup Almond or Soy Milk

1 Teaspoon Agave Syrup

1/2 Teaspoon Cinnamon

Topping –  1/2 Cup Granola, 1/4 Cup Brown Sugar, 2 Tablespoons Butter, 1 Tablespoon Agave, 1/2 Cup crushed Walnuts

Bake Sweet Potatoes on 350 for 40 minutes, making sure to poke with a fork and wrap in foil.  In the meantime, stir all of the ingredients for the topping together in a small size bowl.  When potatoes are done, cut into 2 inch squares and peel skin off.  Transfer potatoes to a Medium Sized Casserole dish, add the topping, and bake at 350 for 30 minutes.

Green Bean Casserole 

5 Cups Sliced Green Beans, chopped in half, with ends cut off

4 Cups Vegetable Broth

1 Cup Panko Breadcrumbs

2 Tablespoons Coconut Oil

1/2 Onion, Chopped

5 Baby Bella Mushrooms, Chopped

1/4 Cup Almond or Soymilk

1 Garlic Clove, minced

2 Cups Dried Onions

1 Teaspoon Salt

1/4 Teaspoon Black Pepper

Boil the Green Bean In Veggie Broth for 20 minutes.  Saute the onions, garlic and mushrooms for 5 minutes. Then add the green beans.  Move the combination into a baking dish and pour in remainder of ingredients and spread evenly.  Bake about 15 minutes on 350.



No Body NEEDS Milk

No Body Needs Milk

Thanks to countless millions of dollars in advertising, almost everybody thinks they need milk.

Over the past several decades, cow’s milk and its byproducts have come to be seen as an essential part of the diet of most Americans. Milk and milk products such as cheese, yogurt, ice cream, whey, kefir and butter have been effectively promoted by the Unified Marketing Plan[1] with a budget in excess of $165 million a year. But this promotion hasn’t just been about advertising. Federal laws mandate that all schools will provide children with milk at each meal or face the loss of federal funds. Those responsible for this mandate have chosen to ignore the fact that up to 90 percent of African- American, 70 percent of Asian, and 15 percent of Caucasian children are unable to digest the sugar (lactose) in milk. Despite this and other controversies regarding health consequences, dairy consumption has steadily climbed since 1980. Half of all dairy consumption (per capita consumption currently exceeds 584 pounds per year) comes in the form of cheese, a super-concentrated form of health compromising saturated fat and salt. Of all the animals on the planet, people are the only creatures who routinely consume the milk products of other species. What has been assumed to be a beneficial practice is, in fact, more than merely questionable. The scientific evidence suggests that the consequences of this practice are devastating.[2] It appears likely that no other component in the modern diet causes more pain and suffering, including premature death and disability, than dairy products.

There is compelling scientific evidence that our consumption of dairy products is strongly associated with the following conditions:

  1. Childhood onset (type one) diabetes[3]
  2. Constipation[4]
  3. Otitus Media (ear infections)[5]
  4. Sinus congestion and Rhinitis[6]
  5. Skin problems including rashes, dermatitis, eczema, hives and acne[1]
  6. Asthma[8]
  7. Digestive disturbance (including irritable bowel syndrome and Crohn’s disease)[9]
  8. Arthritis and joint pain[10]
  9. Cancer (lymphoma, leukemia)[11]
  10. Obesity[12]

The Problems With Milk Are Numerous

  1. Milk proteins – All dairy products, especially low or non-fat dairy products, contain abundant quantities of milk proteins. Milk proteins are the most commonly implicated causal factor in promoting the diseases listed above.[13]
  2. Bacterial contamination – Dairy products are among the most common foods recalled by the FDA for contamination with bacteria such as salmonella, staphylococci, listeria, Ecoli 01573,and Mycobacterium paratuberculosis.[14] Pasteurization kills most of the bacteria found in milk;however, in doing so, it creates viral fragments that may also be health compromising.[15]
  3. Biological concentration of toxins - All animal products, including dairy products,biologically concentrate the various poisons, including pesticides and other environmental contaminants. The resulting meat or milk products have highly concentrated levels of these toxins.
  4. Hormones – In order to maximize milk production, dairy cows are routinely injected with recombinant bovine growth hormone (rbGH). This hormone dramatically increases milk production but also increases insulin-like growth factor-1 which has been shown to promote the growth of cancer cells.[16]
  5. Antibiotics – Large quantities of antibiotics are given to dairy cattle and may be contributing to the increasing problems of antibiotic resistant strains of bacteria.
  6. Gut leakage - Dairy proteins appear to be particularly well suited to stimulating inappropriate immunological reactions when they are absorbed through an inflamed intestinal mucosa, a process commonly called “gut leakage.” In vulnerable patients a variety of inflammatory processes are aggravated and may be associated with many of the disease processes listed above.[17]
  7. Environmental - The process of raising dairy cattle for milk and meat is a major user of fresh water and a leading contributor to both water and air pollution. Meat and dairy based diets are very hard on the environment.[18]
  8. Moral and ethical – Some people believe that the involuntary incarceration of sentient beings is morally repugnant and refuse to participate in a practice they consider immoral and unethical.


  1.  Dairy Management Inc.
  3.  Work Group on Cow’s Milk Protein and Diabetes Mellitus. Infant feeding practices and their possible relationship to the etiology of diabetes mellitus. Pediatrics 94:752, 1994.
  4.  Iacono G. Intolerance of cow’s milk and chronic constipation in children. N Engl J Med. 1998 Oct 15;339(16):1100-4.
  5.  Juntti H. Cow’s milk allergy is associated with recurrent otitis media during childhood. Acta Otolaryngol. 1999;119(8):867-73.
  6.  Tikkanen S. Status of children with cow’s milk allergy in infancy by 10 years of age. Acta Paediatr. 2000 Oct;89(10):1174-80.
  8.  Oranje AP. Natural course of cow’s milk allergy in childhood atopic eczema/dermatitis syndrome. Ann Allergy Asthma Immunol. 2002 Dec;89(6 Suppl 1):52-5.
  9.  Bahna S. Allergies to Milk. Grune and Stratton, New York.
  11.  Johnson J. Molecular biology and pathogenesis of the human T-cell leukaemia/lymphotropic virus Type-1 (HTLV-1). Int J Exp Pathol. 2001 Jun;82(3):135-47.
  12.  Barr SI. Effects of increased consumption of fluid milk on energy and nutrient intake, body weight, and cardiovascular risk factors in healthy older adults. J Am Diet Assoc. 2000 Jul;100(7):810-7.
  13.  Campbell, TC. The China Study.
  14.  Lund BM. Pasteurization of milk and the heat resistance of Mycobacterium avium subsp. paratuberculosis: a critical review of the data. Int J Food Microbiol. 2002 Jul 25;77(1-2):135-45.
  15.  Nuotio L. Eradication of enzootic bovine leukosis from Finland. Prev Vet Med. 2003 May 30;59(1-2):43-9.
  16.  Holmes MD. Dietary correlates of plasma insulin-like growth factor I and insulin-like growth factor binding protein 3 concentrations. Cancer Epidemiol Biomarkers Prev. 2002 Sep;11(9):852-61.
  17.  Bahna, S. Allergies to Milk. Grune and Stratton, New York.
  18.  Robbins, J. Diet for a New America.


Happy Halloween!

Do you ever feel guilty at Halloween handing out complete junk to little kids? I know I do. I would totally hand out apples…if I didn’t want to keep them from being thrown at me by disappointed children ;)
I just discovered UNREAL candy unjunked – no artificial ingredients, no hydrogenated oils, no corn syrup, no preservatives, and no GMOs! Not that this is to be considered “healthy”, but at least it’s a better alternative to what I was handing out before. I bought in bulk at BJs! The peanut butter cups and chocolate caramel peanut nougat bars taste better and fresher too!

To learn more about them or to order, visit their site at  Available at large store like Target, Giant, and BJs!


Pumpkin Seeds

Carving a pumpkin? Don’t throw those seeds out! Did you know pumpkin seeds are high in protein, reduce inflammation, prevent kidney stones, are high in zinc and more! Simply rinse and place them on a cookie sheet with a sprinkle of sea salt and a spritz of coconut oil. Bake at 350 for 5-10 minutes. Yum!