5 Simple Rules For Super Immunity!

Dr Joel FuhrmanI am a long time fan of the books written by Dr. Joel Fuhrman.  I remember being introduced to his first book, Disease Proof Your Child, by a neighbor who was extremely healthy. This book teaches parents how to feed your kids the best food and by doing so, avoiding childhood illnesses like ear infections, colds, fevers, etc.

One thing about Dr. Fuhrman’s books that some find tough, is to eat the way he recommends is overwhelming and difficult.  I see it differently however. As a “glass half full” kinda gal, I see small things I can add and incorporate into my families diet, while not stressing about the things we should eliminate and avoid.

What I love about Dr. Fuhrman’s philosophy is his focus on micronutrients.  Most of the world is fixated on the proper macronutrients you should be eating (how much fat, carbs, protein). Dr. Fuhrman focuses on the micronutrients you should be eating.  Dr. Fuhrman created a scale to determine the nutrient density of a food.(calories divided by the amount of nutrients in a food).  From these calculations,  he determined the foods with the highest micronutrient density as follows:

  • Greens to be highest!!  (Mustard Greens, Collard Greens, Turnip Greens, Kale, watercress, Brussels sprouts, spinach, etc.)
  • Berries and fruits to be the second highest in nutrients.
  • Beans and nuts to be third.

Dr. Fuhrman teaches, this simple hierarchy of healthy food should be the base of our daily eating patterns. Rather than seeming too hard to follow, this list actually gives me guidance. I worry less about what my kids shouldn’t be eating, and more about what they should be eating.Super Immunity

Dr. Fuhrman has a new book called Super Immunity, The Essential Nutrition Guide for Boosting Your Body’s Defenses to Live Longer, Stronger, and Disease Free,and I couldn’t  be more excited!  This book has loads of research and real life stories of people who have overcome disease and illness through a superior, highly nutritious diet.

Dr. Fuhrman has 5 simple rules for a powerful immune system. They include:

  1. Eat a raw green salad everyday
  2. Eat a serving of cooked greens with mushrooms and onions daily.
  3. Make sure you take sufficient Vitamin D to assure adequacy.
  4. Exercise regularly
  5. Avoid all processed foods.

I love this book! Today’s generation is getting sicker and sicker!  If more people ate a diet higher in vital nutrients we would have less sick days, need less drugs, and spend less money on health care!

This book includes advice, recipes, a list of the top 30 super foods, and a two week meal plan.  The first recipe I want to make in this book are these:

Go Berry Breakfast Bars

serves 8

  • 1 ripe banana
  • 1 cup old fashioned rolled oats
  • 1 cup frozen blueberries, thawed
  • 1/4 cup raisins
  • 1/8 cup pomegranate juice
  • 2 tablespoons finely chopped dates
  • 1 tablespoon chopped walnuts
  • 1 tablespoon goji berries
  • 1 tablespoon raw sunflower seeds
  • 2 tablespoons ground flax seeds

Preheat oven to 350 degrees F. Mash peeled banana in a large bowl. Add remaining ingredients and mix thoroughly  Lightly wipe an 8X8 inch baking pan with a small amount of olive oil.  Spread mixture in pan. Bake for 25 minutes. Cool on wire rack and cut into bars. Refrigerate any leftover bars.

written by
Amy Roskelley

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Cindy says:

I LOVE your website! The information you share, recipes, recommendations, etc!! As a newly certified Nutrition and Wellness Consultant (and also a Mom AND a Mimi) , I find your reader-friendly information, related helpful links, etc are so on point! I’m hooked! Thank you!

Thank you for such great feedback and such a kind compliment Cindy!

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Elizabeth says:

Great book and recipe, too!

[…] in the middle of reading for a second time, Dr. Fuhrman’s book, Super Immunity.  He says “Phytochemicals (found in fruits and vegetables) have been found to play protective […]

love the recipe for the bars! Would love to win this book. Just heard about Dr Furhman a couple weeks ago when a friend sent me a small amount of his bone and joint supplements that she still had form her own supply, after finding out I have a break in my leg that isn’t healing. Glad to have learned about him and this giveaway for his book. It would greatly benefit my grandchildren!
CathyB pbprojecthope at yahoodotcom

trish says:

I love your idea of using what you can incorporate and not letting the other stuff stress you out. The way I ate was important to me before, but now that I have a baby, it’s especially important! No need to enter me in the giveaway.

Jena says:

I’m such a huge fan of Dr. Furhman! I’m so excited for his new book. I hope I win it!!

Erin says:

I’d love to read a copy of this. The granola bars sound yummy.

Shari says:

I love Dr Furhman! I use his Eat to Live book all the time. We rarely use anything processed anymore – and lots of fruits & veg at our house now. (thanks to our CSA!) I would love to win the new book. 🙂

CM says:

I’m so happy I found your blog! So much great info! And I would love to win this book!

Angie says:

I’ve read two of Dr. Furhman’s books and would LOVE to read this one! Hope I win!

Staci A says:

I would love to read this! It sounds like a great resource!

Vennesa says:

I am loving this book! (I’m not finished with it yet.) So cool that you get to give it away with Dr Furhman!

Julie says:

Amy I would love the book! As a pharmacist in the hospital setting I am exposed to all kinds of things that can make people sick. I truly believe that a strong immune system is our best defense and that eating the right foods makes a big difference. I am going to make those breakfast bars this weekend! Thank you so much for this website — I have used so many of your ideas.

Prasanna says:

Just looked up the health benefits of goji berry.It’s amazing. Thank you for sharing.

Christy says:

Great Article. I will be sharing his book with patients in our office.

I would love to win this book! And I’ll definitely try this recipe. Thanks!

susan says:

I’d love a copy of this book!

Missy says:

This is soooo what i need, want, and have been looking for my family right now. I would love to read this book!

Brooke says:

Wow, that sounds interesting and helpful. Would love the chance to read it.

Emily C. says:

I haven’t converted my family to green smoothies yet so other suggestions would be great. Thanks for the great giveaway!

Kim says:

I hope to win the book — sounds like a great read. Thank you!

This book looks right up my alley! I’ll have to try that recipe, too.

rachel says:

me! let us know how those bars turn out!

Alyse says:

Very interesting! Crossing my fingers!

Jessica says:

I would love to win this book and thus also have it in our local HMN library!

I’m the only one in my family that will eat mushrooms though, and not really willingly… but maybe if I had some recipes. I’m intrigued by the fact
that mushrooms are on the menu daily
I do also love the idea of adding IN healthy things. It works much better for me to think that way then to get overwhelmed and do nothing.


Sarah says:

Would love to read this book!

arianna says:

The recipes are the biggest help, so hard to know what to make.

brandi says:

Just put this book on my wish list, but I would love to win one!

April says:

This book sounds great! And thank you for including the recipe. I must try it soon! Thanks again!

Deb B says:

This books sounds very interesting. We are already a low processed food, low refined sugar family, but I would love to know more about making the next steps. Thanks

Dawn says:

I have my fingers and toes crossed!! I dread the winter just because my kids are ALWAYS sick. We need alot of help (:

Kerry Oppenheim says:

This book sounds like the perfect companion to our family’s journey of eating healthier and adding more greens to our diets.

I’m so glad you found the book to be helpful! Thanks for being a part of the tour.

Catherine says:

This book looks so so good! Having a book filled with inspiration for healthy eating and real life stories that i can learn from, woot!

Sarah says:

I’m loving the idea of making food my medicine!

Courtney says:

This book looks amazing!

Hilary Richards says:

I would love to read this book.

kay says:

sounds like an interesting book! i’d love to read it.

Jaye says:

I eat most of the things on his list. Does the Dr. give advice as to how to get my picky 2-year old to eat her veggies, let alone the leafy green kind???

April B says:

I would love to read this book. I am always looking for ways to improve my kids immune system.

Sara K says:

I would be really curious to read this.

Laura N says:

This book looks like one I need. Here’s to hoping that I win it!!

Alex says:

Wow, this book seems like an amazing read! What a great give away : )

Alina says:

We took some of his books from the library and we enjoyed reading them. Very nice giveaway!

Becky says:

sounds like an awesome book! I like your approach as well and strive to do that for our family! I actually have all the ingredients for the recipe you posted (all but the juice) so I may try it w/ orange/apple juice instead. Looks yummy!

Melody Nunn says:

Sounds like a good read. We are working to make adjustments to our diet in our household, so this book would probably go a long way in helping us know what direction to take. Thanks for posting about it!

Katie says:

I think this is a book I need to read!

Leslie says:

I am so glad to have read this post. I would love to win a copy of this book. boosting immunity has been a major quest for me. I am super excited about these books!

Mandy says:

While my son seemed to inherit my husband’s good immune system, I am sick constantly! The doctors keep telling me that it is because my son is young and in daycare–he brings the germs home, but I am the one that gets sick from them. I’m not totally sure I buy that, but I will do just about anything to boost my immunity at this point!

Stephanie says:

Slowly making changes in my family to eat better! After two years the gold fish and ritz crackers have been replaced with fruit 🙂

Jenny says:

My son will eat greens in smoothies if they have enough fruit and we give them fun names :-). He hates cooked greens though, but he’ll eat a raw salad right out of our CSA box with a little olive oil and balsamic, so overall I am pretty lucky!

Nolwenn says:

We are currently reviewing and shifting the way we eat. And as parents of 2 it is sometimes hard to know what is actually good and what is not.
I would love to win the book.

Thank you.

Angel says:

I would love to have a chance to read this book also they do not have it in our library i have read disease proof your child and eat for live and they both have changed my life i am a mother of 4 children and im greatful for the for the info to save my family !

Katie S. says:

My 1 yr. old was born with a serious heart defect so I am determined to keep him as healthy as possible! Having a child with heart problems made me realize that what I feed him now will foster heathly eating and living habits for him long term and this will make a huge impact on his health for the rest of his life! I was so excited to find this blog and this book would be a great to have!

Amy says:

Mary: I have never found goji berries! I would probably leave them out. It only had 1 tablespoon anyway. Or, I’d add 1 tablespoon of a different berry.

Anne-Marie A says:

sounds like a great book. the recipe looks yummy. wonder if i could find all the ingredients to try it.

Kim A. says:

I would love love love this book! Thanks!

Donna says:

I would love to read this book! (Thanks for your blog! You inspire me!)

Mary says:

I have never heard of goji berries. Do you have to buy those at a health food store? Sounds like a good book.

Natalie says:

Thanks for this great post…sounds like a great book and I would love to read it! Great steps to optimum health for our kids and ourselves…plus I wish people wouldn’t get overwhelmed by the big picture when every little step is a step in the right direction!

Fenella says:

With 3 sick kids in the house today, this is just what I need!

Lindsay says:

I learned a lot from reading Eat to Live and surely would reap the same benefit from this book.

Angie says:

Having spent the weekend with massive colds for the entire family this is very timely! Avoiding ALL processed foods is tough but we’re getting better at it:)

Sara says:

This book sounds exactly like what my family needs!

cathy says:

The berry bar recipe looks fantastic. I like that it’s a cooked bar and not raw. Cooked means my kids might actually eat it! Raw bars…not so much. 🙂

Cat says:

I’d love to read this!

Ana says:

Wow, this sounds like a great book. I like to eat healthy and try my best to give my child the best foods possible. I would love to read this book! I will look into his other books too!

Elissa says:

My baby is not eating solid foods yet, but when he does, I want to be knowledgeable about what’s best to feed him! Sounds like a wonderful book!

Savanna H. says:

Would LOVE to win a copy!!!

Emily G says:

Oh, I’d love this book. And I’m definitely getting the ingredients for those breakfast bars on the next grocery trip.

Carlyn says:

I would love to read this book! I love learning more about healthy living. I’m going to look into his other books, too

Amanda says:

I would love to have this book. I strive to feed my kids as healthy as I can.

Erica says:

This sounds like a book I need to read! Thanks for the giveaway 😉

Robyn says:

Fabulous now to get my kids to like onions and mushrooms. It is true though. We spend all this
Money on health care when a few simple changes can reap huge rewards.

Valerie Odom says:

Would LOVE this book!!!

Riitta says:

Thanks for this post, I’ll try the bar recipe… And I want the book 😉

Donna says:

My kids totally need this, thanks for sharing

Catherine says:

My 3 tear old is the pickiest eater! Please enter me to win a copy of this great book.

Carrie Wibright says:

Love this! Thanks for sharing!

Jess Frisch says:

With a world of sluggish, sick, irritable kids this sounds like a great plan to turn lives around for the better- looks like a great read!

Ann says:

Please enter me, my kids are always sick, although they love to eat “healthy”. I must be doing something wrong?

Mary says:

This sounds like a great book! I would love to read it.

Heather says:

I saw Dr. Fuhrman speak at the IIN Fall Conference in NYC the weekend before last…he is amazing and on the money! Thrilled that you like him too 🙂

Healthy, Happy Eaters.
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Join over 100k + subscribers and get family-friendly recipes, picky-eater strategies, lunch-packing tips and more, delivered each week to your inbox.