Eating to Live on the Outside: Leaf Vegetarian Restaurant

It’s Friday! Time for your favorite, Eating to Live on the Outside! This week, via the powers of the internet, we’re heading to Leaf in Boulder, Colorado. And, it looks pretty good. Lots of veggie food!

Leaf is a vegetarian restaurant, which is always a good start, so after much contemplation. Here’s a list of things I’d consider ordering.

Persian Sambusa

  • Butternut squash, caramelized onions and dried fruit chutney; sounds cool, chutney is always fun!

Thai Spring Roll

  • Rice noodle, carrot, Romaine lettuce, bean sprouts, basil, cilantro and peanut dipping sauce; the noodles are iffy, but I deal with it.

Chopped Market Salad

  • Hearts of Romaine, red bell peppers, grape tomatoes, red onion, pumpkin seeds, sunflower seeds and tahini vinaigrette; I like it, but with dressing on the side.

Papaya Salad

  • Green papaya, shredded carrot, tomato, fresh basil, roasted peanuts and spicy chili dressing; this type of salad is one of my favorite things, ever!

Falafel in Pita

  • Chickpea croquettes, black hummus, cucumber, lettuce tomato, red onion and tahini sauce; I’d get the dressing on the side here too.

Mushroom Burger

  • Portabella mushrooms, walnuts, onions, herbs, tomato, onion, provolone and remoulade; looks okay, but I’d ditch the remoulade.

Butternut Squash Tower

  • Butternut squash, roasted eggplant, caramelized onions, collard greens, grilled green apple, and cranberry-cashew cream; the cream is obviously nut-based, so I dig it!

Jamaican Jerk Tempeh

  • Tempeh, forbidden black rice, coconut, coconut plantain sauce, sautéed greens and fruit salsa; I’m not a big tempeh guy, but I can’t pass on the greens, even if they are sautéed.

Tomato Napoleon (Raw)

  • Heirloom tomatoes, zucchini, pine nut ricotta, sundried tomato sauce and mizuna; raw stuff always intrigues me, sounds cool!

Okay, my favorite is the Papaya Salad, whenever I see it on a menu, I have to order it! The Chopped Market Salad is cool too. Overall, I think Leaf works! Plenty of Fuhrman-friendly options and not a lot of grief, can't beat that!

Alright, it’s your turn! Check out Leaf’s menu and let me know how you handle Eating to Live on the Outside. Just drop a comment. I'm waiting. 

Image credit: Leaf Vegetarian Restaurant

Salads Should Be Your Best Friend!

Hundreds of population studies show that raw vegetable consumption offers strong protection against cancer.1 The National Cancer Institute recently reported on over 300 different studies that all showed the same basic information: if consumed in large enough quantities, vegetables and fruits protect against all types of cancers, and raw vegetables have the most powerful anticancer properties of all foods.2 However, less than one in 100 Americans consumes enough calories from raw vegetables to ensure this defense! I encourage my patients to eat two salads each day (or one salad and one green smoothie, which is discussed later in this chapter), and a glass of freshly squeezed vegetable juice whenever possible. To help you remember the importance of raw vegetables, put a big sign on your refrigerator that says, “The Salad is the Main Dish.”

The word salad here means any vegetable eaten raw or uncooked. Fresh fruit, unsulfured dried fruits, canned beans, and a delicious dressing can be added to it. Eating a huge, delicious salad is the secret to successful weight control and a long healthy life.

This health makeover program encourages you to eat raw vegetables in unlimited quantities, but think big. Since they have a negative caloric effect, the more you eat, the more weight you will lose. Raw foods also have a faster transit time through the digestive tract, resulting in more weight loss than their cooked counterparts. The objective is to eat as many raw vegetables as possible, with the goal of one-pound daily. An easy way to accomplish this is to eat a salad at the beginning of your lunch, and then have some raw vegetables with dip before dinner. This could be an entire head of lettuce with one or two tomatoes and some shredded peppers, beets, or carrots. Or, you could have cucumber and shredded cabbage with shredded apples and raisins, or raw broccoli, cherry tomatoes, and snow pea pods with a delicious humus or salsa dip. The possibilities are endless, and Book Two details many ways for you to reach this goal. Though it may seem daunting, it is far from impossible to consume one pound of raw vegetables, especially if it is split between two meals. Believe it or not, an entire pound is less than 100 calories of food.

My long-time advice to eat a large amount of raw vegetables—a.k.a. a salad—before lunch and dinner has been tested by the medical community. Researchers used a crossover design to track the calories consumed by the same people when they ate salads as an additional first course at a meal and when they didn’t. The research showed that consuming salads reduces meal-calorie intake and is an effective strategy for weight control.3 Raw vegetables are not only for weight control, they also promote superior health in general.

When you add one of my delicious fruit, nut, or avocado-based dressings to the salad, the monounsaturated fats in the dressing increase the body’s ability to absorb the anti-cancer compounds in the raw vegetables.4 The synergistic combination of the raw vegetables and the healthy dressing makes the salad a health food superhero.

This is an excerpt from Dr. Fuhrman’s book Eat For Health.

1. Link LB, Potter JD. Raw versus cooked vegetables and cancer risk. Cancer Epidemiol Biomarkers Prev. 2004;13(9):1422-1435. Franceschi S, Parpinel M, La Vecchia C, et al. Role of different types of vegetables and fruit in the prevention of cancer of the colon, rectum, and breast. Epidemiology 1998;9(3):338-341. McEligot AJ, Rock CL, Shanks TG, et al. Comparison of serum carotenoid responses between women consuming vegetable juice and women consuming raw or cooked vegetables. Cancer Epidemiol Biomarkers Prev. 1999;8(3):227-231.

2. Key TJA, Thorogood M, Appleby PN, Burr ML. Dietary habits and mortality in 11,000 vegetarians and health conscious people: results of a 17-year follow up. BMJ 1996;313:775-779.

3. Rolls BJ, Roe LS, Meegns JS. Salad and satiety: energy density and portion size of a first-course salad affect energy intake at lunch. J Am Diet Assoc. 2004;104(10):1570-1576.

4. Unlu NZ, Bohn T, Clinton SK, Schwartz SJ. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr. 2005;135(3):431-436.

Image credit: Carey Tilden

Healthy Additions Summer Special!

Having a hard time sticking to your diet? Too busy to prepare healthy food?

I take pride in creating the healthiest and most nutritious products that also taste great. These nutrient-packed soups are hearty, filling, and full of flavor.

Not only are they health promoting, but a great way to jump start a weight loss program.

So if you are looking to slim down for the summer, keep these ready to heat and serve soups in the pantry. Incorporate them as a staple with your daily menu along with other fresh, seasonal fruit and vegetables.

Instead of eating out or picking up fattening, unhealthy commercial food, try this easy to follow, health and weight loss promoting menu plan. You'll be amazed by the results!

  • Breakfast: Green Smoothie or Fresh fruit with 1 oz. of nuts or seeds

Please visit DrFuhrman.com for recipe ideas.

 

Image credit: DrFuhrman.com

Futuristic Bending Robot Makes Salad

I’m a huge Futurama fan and I love salads. So this is the perfect combination! Watch my favorite character Bender Bending Rodriguez light-saber some potatoes, fart out black pepper and chop up an awesome salad:

 

 

Too bad Bender is a beer swilling cigar smoker. No worries, he still cracks me up. Hey, for more veggie animation, don’t forget Krypto the super dog battling the evil Eggplant King and Bunnicula the tomato draining vampire bunny.

Via Serious Eats.

Image credit: Comedy Central

I'll Admit It. I'm a Junk-Food Junkie from Way Back!

Editor's Note: This is a guest post from Jennifer McCann of Vegan Lunch Box and This Is Why You’re Thin and does NOT necessarily represent the opinions of DiseaseProof or Dr. Fuhrman.

Most of my life there was not a sugary, fat-filled food that didn't have my name on it. And even though I've had a lot of success on Eat To Live in the last few years, I've also continued to struggle with the emotional urge to keep eating my old favorites. Foods that, intellectually, I know are bad for my health, but that my mind still thinks of as friends.

Sometimes it's been so difficult. I've even felt like giving up on Dr. Fuhrman's plan altogether. So when his new book Eat For Health came out, I felt like his chapters on "Changing How You Think" were written just for me. That's exactly what I needed to do! During the time I spent reading the book and doing the exercises, I realized I could use this kind of daily mental training to work out my mind and reprogram my thinking, just like I use daily exercise to work out my body.

Dr. Fuhrman's book was one form of mental training for me. Other mental work outs include talking openly with my health-conscious friends, working with a wellness coach to set weekly goals, increasing and reinforcing my nutrition knowledge with books and DVDs and visiting inspirational websites.

Speaking of websites, the popular blog This Is Why You’re Fat has been getting a lot of press lately. If you haven't been there yet, people send in their craziest junk-food creations, like bacon-topped doughnuts or deep-fried pepperoni pizza, for us all to groan and laugh over. I think the blog really is funny, but in the past few weeks I’ve noticed that a lot of people talking about the site are saying the same thing:

"It’s so gross, but now I want some."

"Eww! Oh, I bet that tastes good."

"That’s a heart attack waiting to...mmmm, bacon."

Isn’t that interesting? At the same time that we’re appalled, these images are sinking into our little monkey minds and triggering cravings for these kinds of foods. Is this a form of mental training, but in reverse? Are those images, added to all the commercials and advertisements we see every day for unhealthy food, training our minds to keep asking for what we know we shouldn't eat namely salty, fatty, deep-fried, sugary and processed foods?

I started thinking, what if, instead of looking at images of junk food every day. We served ourselves up a daily helping of healthy images instead? Can healthy images inspire us to want what's best for us, make us crave colorful salads instead of fatty burgers or help us get to the gym?

So, I decided to create the antithesis of This Is Why You're Fat by starting a brand new blog called This Is Why You’re Thin!

I’m hoping encourage exercise and the consumption of healthy plant-based foods through fun, intriguing and beautiful images that will inspire us all. I’m looking for photos of fresh fruits and vegetables, beautiful bean soups or healthy salads, people running, climbing, swimming, stretching and smiling kids drinking smoothies and picking strawberries.

Please visit my new blog and find out how to contribute. I want to fill the pages with lots of Fuhrman-friendly, nutrient-dense cuisine!

Image credit: Aaron Landry

Eating to Live on the Outside: The Coup

It’s the weekend, so why are you reading a blog and not playing outside! Well, hurry up and read, then get outside. Today Eating to Live on the Outside is off to The Coup in Calgary, Alberta, Canada. Let’s hope I don’t get picked up by a Mountie.

Alright, after scanning the menu, I see the usual mix, some good stuff and some iffy stuff. Here’s a quick list of food I might order:

Organic Edamame Soybeans

  • Soybeans with Himalayan rock salt; I love edamame beans, but I’ll nix the salt.

The Green House Effect Salad

  • Chickpeas, sheep feta, toasted seeds, pea shoots, shredded carrot, beets, kalamata olives, organic greens and dressing; pass on the feta, I’m okay with the olives and the dressing is going on the side.

Peanut Satay Salad

  • Steamed broccoli, sautéed tofu, organic greens, rice vermicelli and peanut satay sauce; I’m okay with the vermicelli pasta and the sautéing, but again, sauce on the side.

Lotus Root Salad

  • Asian greens, lotus root, cherry tomatoes, ponzu sauce, toasted pine nuts and crusted tofu; no problems here, sounds pretty good.

El Taco

  • Naturally sweetened beans, avocado, shredded veggies, quinoa, salsa, grilled sprouted tortilla and sheep yogurt or soy yogurt; I’m alright on the tortilla, but I’ll skip both yogurts.

Kinoko Hot Pot

  • Seasonal veggies, lotus root, edamame, soba noodles and spicy nori mushroom sesame broth; not too bad.

Pseudo Sushi

  • Veggies and fruit rolled up in brown rice; I love sushi!

Field Trip

  • Organic greens, sesame date yam dip, curry cream cheese spread, edamame, curry cashew pesto, smoked tahini balsamic eggplant dip and foccacia and lavash; I’m dropping the cream cheese.

Organic Greens

  • Greens, pea shots, shredded carrot, beets, seeds and dressing; nice and simple!

Greek Goddess

  • Tomatos, sundried tomatoes, red pepper, spinach, red onion, capers, lentils sautéed in lemon tahini sauce, topped with kalamata olives and feta on brown basmati rice; no feta for me.

Wild Rose Stack

  • Fresh greens, pan seared portabella mushroom, smoked balsamic tahini, eggplant, quinoa, sautéed greens and shallots and tomatoes topped with sprouts and hemp oil; even with the oil it still looks tasty.

Kinoko Hot Pot

  • Veggies, lotus root, edamame, soba noodles in a spicy nori mushroom sesame broth; another good one.

Dragon Bowl

  • Steamed and fresh seasonal veggies, stir-fried tofu on organic brown basmati or quinoa topped with seeds and cilantro; I’d go with the quinoa.

Now, if I REALLY had to pick something. I’d go for either The Green House Effect Salad or the Dragon Bowl. Although, the sushi is hard to pass up, I love sushi, fish or veggie, especially octopus!

The Coup works. A lot of tasty looking healthy food, not bad for my first “trip” to Canada, but what do you think? Come on, help a brother out. Look at the menu and let me what you’d order. Can you do that, aye? Peace.

Image credit: The Coup