Food Scoring Guide: You Are What You Eat!

If you need to lose weight, grasp the concept that being overweight has mostly to do with what you eat, not how much you eat. This is because micronutrient fulfillment (getting your fill of vitamins, minerals, phytochemicals, and fiber) blunts the drive to consume calories. Eating primarily high-nutrient foods is nothing like being on a “diet” (where you try to eat less). First of all, you will be eating hearty portions of (low-calorie) food. But most importantly, high-nutrient foods are so nutritionally satisfying that you simply will have less desire for the high-calorie, low-nutrient foods that put the weight on in the first place.

I hope it is clear that I am not advocating that you eat primarily high-nutrient foods for a period of time to lose weight and then go back to your old eating habits. I am advocating that you eat primarily high-nutrient foods from now on. The common practice of losing weight for a temporary period of time and then gaining it back is of no benefit to your health. Good health is dependent on maintaining a stable lighter weight for the rest of your life. The means you should not diet. What you should do is learn to eat a nutrient-rich diet, which automatically reset your weight to a lower point permanently.
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Shelly - February 26, 2008 2:47 PM

Yup. I am a nurse, and you would think that my nurse and doctor colleagues would easily understand that a nutrient-rich diet is the only way to maintain a healthy weight and prevent the diseases that we see devastate lives on a daily basis. But you would be wrong! The latest thing at lunch time are those 100 calorie packs of cookies/candy/crackers. My friends are constantly looking for the newest of these "foods" (if they can be called foods). Of course, everyone thinks I'm an oddball for not eating these great discoveries, but I'm just about the only nurse on the unit who is at an ideal body weight and is on no BP, diabetes or heart meds. Go figure!


Art Konstantino - February 27, 2008 11:19 AM

Since I found this today, Wednesday the 27th of Feb., I will share with you what we ate last night. I am 5'8" 128lbs and feel fantastic. My wife is 5'5" 105lbs and she feels fantastic. I am 53 and she is 45. For dinner around 8PM, we each had 8oz of pinto beans and kidney beans mixed with 1 lb of cooked collards and 1 lb of broccoli meaning we had a 2 and 1/2 lb meal each. There was no oils or butter in the meal. I make my own seasoning mix with about 15 herbs and sprinkle it over our food and it is delicious. We snacked on 2oz of pistacios about 2 hrs after dinner. We each had 1 & 1/2 lbs of sliced Fugi apples mixed with oranges sprinkled with organic 3% cinnamon at around 12PM for our breakfast/lunch.

We pretty much eat two times a day as far as sit down meals go. We eat nuts such as walnuts, brazils, cashews, peanuts, pistacios, sunflower seeds and a bunch more. We eat 2-4 oz a day if we eat these proteins. There are days when we eat no seeds or nuts. But we do eat good size(2 lbs each) salads with a variety of goodies almost every day. Yes, I weigh my food on a professional Toledo Scale. It does not take long. The main point is the nutrient density of all the food we eat. The food weight is important for me to keep us lean and strong.

You are right Shelly, people in the medical establishment are unaware of the food health connection because they are taught to be in the fix it mode when it comes to practicing medicine. That is why many doctors and nurses die in their 60's and 70's. With nurses like you sharing the good news that it does not have to be this way, we will make our country a healthier and happier place to be one day. Watch for a book called "How do healthy super-centurians eat and live?" It will cover all the vegan principles of Dr. Fuhrman in areas around the world where people live healthy productive lives well past 100. I like to tell people that have hit 80, "the best is yet to come!" They may laugh, but many do agree. Good job Dr. Fuhrman and Shelly!

Gerry Pugliese - February 27, 2008 11:35 AM

Hey Shelly and Art-

Great comments by both of you, I am passing them along to the Fuhrman's.

Thanks for reading!


Art Konstantino - February 5, 2009 12:54 AM

Hello again!
Thanks Gerry for your care!
It is almost 1 year since I wrote this comment. I am shocked that people still do not get it!
I have a 57 year young guy that came to my business with months to live because of a damaged liver. He moved to a mostly raw with water stir sauteed vegees and grens. He is now doing pretty good. His Doctor says there is NO SIGN of liver damage!!!! Well, this excited me. His son got on board with his family with nutrients and got the junk out of the house and they are eating lots of produce. They are not perfect as far as the meat and fats go according to the Fuhrman plan goes, but they are doing and looking much better! He and his wife is getting ready to pop out number 5 or 6 child. They are happier now that they are healthier on a nutrient rich diet.
Now here is another guy that is 64 years of age. His Doctor said that he needed a new heart transplant. He supposedly had a blockage to his heart. The number was 80 percent. Now he is less than 40 percent. He has lost close to 30 pounds. He is now about 370 pounds. His wife has lost 20 plus pounds. Moral for these two is that even if they don't like the way I personally eat, they are eating according to the guidelines posted by Dr. Fuhrman and Dr. McDougall. They are better off no matter how anyone looks at it.
Here is one more quick one. 65 year young woman with Leukemia Lymphoma. I encouraged her to do more smoothies and eat more vegetables and to stop the meat and unhealthy foods. She had 3 tumors from this disease. She started my recommendations and started taking and herbal cleansing drink as well and all 3 little tumors are completely gone. She is happy and 3 years later, she is still free of any tumors.

I suppose I should tell you what we ate today. Breakfast drink was 12 ounces of warm green tea with stevia green leaf. Then I mixed 2 large apples, 3 large bartlett pears, 30 tablets of wheat grass, 1/4 teaspoon of 3% oil cinnamon, 1" of raw ginger root and 16 ounces of distilled water and mixed it in our Vita-Mix. We each had 1 quart to drink and we felt great for 4 hours. Then we had 30 roasted almonds each. Then some raw sunflower seeds with organic Flame Raisins as a snack. Then more tea 1 hour later. Finally we came home and I made 1 pound of blackeyed peas mixed with 1 pound of curley mustard greens(hot), 1 pound mixed frozen vegetables, 1 pound of diced organic canned tomatoes by Hunts, 1 whole small onion with spices(sage, parsely, oregano, pinch of salt, cayenne pepper, Mexican Paprika).
This was all cooked. It was very delicious. We each had 2 pounds of food and felt very satisfied and nourished. Later, we had 2 bananas. My wife had hers without bread. I had mine plain on one slice of bread per banana(like a hot dog). Sometimes, I use cinnamon on this treat a well. Then we sip on water before bed. That's it folks! We feel great! We are the same weight as 1 year ago. Never give up the mastery of being and living a healthy life! It IS a 24 hour a day proposition, but, it IS worth it! Good Luck! Art Konstantino 2-4-2009

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