I 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.
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:
- Eat a raw green salad everyday
- Eat a serving of cooked greens with mushrooms and onions daily.
- Make sure you take sufficient Vitamin D to assure adequacy.
- Exercise regularly
- 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
- 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.