You might remember Dr. Fuhrman as one of our plantiest Guest Editors from a year or two back. We're obsessed with his philosophy of "nutrient dense" diets and reference his way of analyzing foods every time we cook in and order out (it's all about those G.B.O.M.B.S.)
The author of several NYT bestsellers, including the new classic, Eat to Live, Dr. Fuhrman is a top thought-leader in the natural health space and every time we speak with him, we learn something new.
Below, the doctor lays out for us a day full of recipes based on his everyday diet. We're loving the look of these eggplant fries and are handing out copies of his new The End of Heart Disease to just about everyone we know with a history of health issues in that area. Walk through Dr. Fuhrman's daily food plan and pick up a few valuable tips...
Breakfast
Menu: Swiss Cherry Oatmeal
Why: Steel-cut oats are rich in cholesterol-lowering soluble fiber, and low in glycemic load. Atherosclerosis (the buildup of plaque in the arteries) is accelerated by inflammation, and cherry phytochemicals have a unique anti-inflammatory effect; in human subjects, eating cherries was found to reduce inflammatory markers, such as C-reactive protein (CRP). In numerous human trials, adding flaxseeds to the diet has been found to lower systolic and diastolic blood pressure. [olists num=1]
Lunch
Menu: Cabbage, apple, and poppy seed slaw + Cuban black bean soup + garlic "mashed potatoes"
Why: This meal provides a double dose of cruciferous vegetables: cabbage in the slaw and cauliflower in the “potatoes.” In addition to having cancer fighting properties, cruciferous vegetable phytochemicals also contribute to blood vessel health by helping to prevent binding of inflammatory cells to the vessel wall, and inhibiting inflammatory gene expression and oxidative stress. Not surprisingly, regularly eating cruciferous vegetables is associated with lower risk of death from cardiovascular disease. Beans are an excellent carbohydrate source; they are low glycemic and are also high in soluble fiber, which helps the body dispose of cholesterol.[olists num=2]
Dinner
Menu: Better burgers + crispy baked eggplant fries + salad of romaine, arugula, red onion, and tomatoes with creamy Italian dressing + strawberries with almond chocolate dip for dessert
Why: Eating for heart health doesn’t mean you have to give up burgers – it’s easy to make your own nutrient-rich mushroom burgers. This meal features plenty of nuts: walnuts in the burgers, cashews in salad dressing, and almonds in the chocolate dip. Eating nuts and seeds regularly is an important and extensively studied heart-healthy habit, linked to a 35 percent reduction in heart disease risk, not to mention a lower risk of death from all causes. Cooked tomatoes, in the tomato paste and marinara sauce, are rich in the carotenoid lycopene; higher blood lycopene is associated with a reduction in risk of heart attack and stroke. For dessert, berry and cocoa flavonoids are associated with lower blood pressure. [olists num=3]
The post What One of Our Favorite Doctors Is Eating Daily (It’s Not What You Think) appeared first on The Chalkboard.
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