Lose Weight by Following These Kitchen Rules by Dr. Joel Fuhrman
On a recent episode of The Dr. Oz Show, Dr. Oz brings back his most popular special guest—Dr. Joel Fuhrman, whose advice has helped thousands of women lose weight and reverse disease via his kitchen must-haves and rules for staying healthy.
“Dr. Joel Fuhrman is back and for the time he’s revealing what he does to stay healthy and how you can too. He’s going to tell us how he shops, what he cooks and rules he lives by,” says Dr. Oz as he begins his show by revealing Dr. Fuhrman’s top two kitchen must-haves and four kitchen rules listed below:
Kitchen Must-Have #1: A Juicer
Dr. Fuhrman tells viewers that one of his most important kitchen must-haves is a juicer that he uses not only for well...extracting juice from fruit for a healthy drink, but also as part of his soup prep. A juicer he says is great for making a vegetable base liquid for vegetable soup that he likes to make a large pot of on a weekend to get him through the following week. His recommendation is to buy the large bags of carrots and celery that you can buy in bulk at some grocery stores and run the entire lot through your juicer―not just once―but twice to extract all of the liquid nutrients until all is left is the dry pulp.
Vegetable soup is one of the most highly recommended pre-meal dishes to eat before every meal that Dr. Oz has recommended numerous times for helping people to feel fuller, eat less and lose more weight.
Kitchen Must-Have #2: A Blender
While most kitchens have a blender on hand to make healthy smoothies using berries and no-fat yogurt, what few people realize is that a blender is a kitchen must-have for also making healthy low or no-fat salad dressings.
Dr. Fuhrman tells viewers that although he recommends that people eat a lot of salad for weight loss that they have to avoid the fat-heavy dressings that go directly to the waist. His recommendation is to make your own healthy salad dressing by blending nuts and seeds like cashews and sesame seeds in place of oil, and then add orange slices from 2 navel oranges, a wedge of lemon and some apple cider vinegar.
“It tastes great! Throw in on a salad and you’ll have a healthy dressing for a healthy salad,” says Dr. Fuhrman. “There are a million different recipes you can make of delicious salad dressings by utilizing the disease-protective effects of nuts and seeds instead of oil.”
Kitchen Rule #1: Get protein from vegetables
“What most people don’t realize is that plant foods are high in protein,” says Dr. Fuhrman who tells viewers that many non-meat foods such as 2 cups of broccoli provides up to 10 grams of protein. Other examples include one cup of spinach and one cup of chickpeas, which provides 7 and 15 grams of protein respectively.
The added benefit of getting your protein from vegetables rather than other plant foods such as nuts is that the fiber from vegetables will lower your cholesterol. Dr. Oz points out that the fiber from the vegetables soaks up the cholesterol from your meal, preventing it from being absorbed by the intestine as it is then passed through the digestive system. Dr. Fuhrman adds that cholesterol your body makes that is in the bloodstream is also removed because some of it naturally makes its way to the digestive tract and is then bound to the fiber rather than being resorbed.
Kitchen Rule #2: Eat meat only every other day
“It’s not just the fat and saturated fats from meat, but the meat proteins here that produces hormones,” says Dr. Fuhrman who tells viewers that meat proteins can increase hormone levels that in turn increases your blood pressure. Dr. Fuhrman recommends limiting your meat intake to 1-3 ounces of fish or lean meat every other day, making the in-between days your vegetarian days.
Kitchen Rule #3: Eat slowly digestible starch
“When you eat lentils and peas and beans and barley, the slowly digestible starch in them feeds the glucose into your bloodstream over many hours,” says Dr. Fuhrman explaining that this in turn prevents spikes in blood sugar from occurring and raising your insulin to abnormally high levels. High insulin levels are what cause much of the fat buildup that deposits itself around the waist and leads to excessive belly fat.
Kitchen Rule #4: You have to eat dessert every day
Dr. Fuhrman recommends eating a dessert every day after your last meal because it leads to reducing your craving for sugar that could turn into a binge of overeating as you try to satiate your cravings. However, his admonition is that it has to be a healthy dessert that tastes sweet, but is low in calories.
His recommendation is to try his “no-cook apple, carrot, beet pie” with a non-flour crust. Rather than using a typical flour crust, Dr. Fuhrman recommends making one that consists of 1 cup of almonds, 1/3 cup of ground oatmeal, 1 cup of pitted dates, 2 tablespoons of ground chia seeds and ¼ cup of water. After the pie crust “dough” ingredients are mixed and kneaded into a ball, it is then pressed into a pie pan to form the pie crust.
The next step is to make a filling consisting of 1 cup of dried unsulfured apples soaked in 1/2cup of sweet wine, 3 grated apples, 1/3 cup of raisins, ¼ cup of walnuts, 1/2 cup of coconut and 1 and ½ cups of shredded carrots and beets. The filling is mixed and then pressed into the crust, after which it is covered with a plate and placed in the refrigerator for 2 hours.
The last step is making an “ice cream” topping consisting of 2 frozen bananas, ½ ounce of walnuts and 1/3 cup of vanilla soy milk that is blended to the consistency of normal ice cream and then added as a topping to the chilled apple carrot beet pie.
For more health and weight loss advice from Dr. Fuhrman, click on the links to two articles about 5 diet disasters smart women make and why Dr. Fuhrman does not agree with the popular Weight Watcher weight loss program.
Image Source: Courtesy of PhotoBucket
Reference: The Dr. Oz Show