Dr. Fuhrman’s Nutritarian One-Day Intensive
8 a.m to 5 p.m. Saturday, March 7. $149.99. Sonesta Gwinnett Place Atlanta, 1775 Pleasant Hill Road, Duluth. To register go to http://www.drfuhrman.com/events/default.aspx
Recipes
Orange Sesame Dressing
Serves: 3
Ingredients:
3 tablespoons unhulled sesame seeds, divided
1/4 cup raw cashew nuts or 1/8 cup raw cashew butter
2 navel oranges, peeled
2 tablespoons Dr. Fuhrman’s Blood Orange Vinegar or white wine vinegar
orange juice, if needed to adjust consistency
Instructions:
Toast the sesame seeds in a dry skillet over medium high heat for 3 minutes, mixing with a wooden spoon and shaking the pan frequently. In a high powered blender, combine 2 tablespoons of the sesame seeds, cashews, oranges and vinegar. If needed, orange juice can be added to adjust consistency.
Sprinkle remaining tablespoon of sesame seeds on top of salad.
Better Burgers
Serves: 8
Ingredients:
1 1/2 cups old fashioned rolled oats
1 cup ground walnuts
1 cup water
1/4 cup tomato paste
1/4 cup Dr. Fuhrman’s MatoZest or other no-salt seasoning blend, adjusted to taste
1 cup diced onion
3 cloves garlic, minced
6 cups finely minced mushrooms
2 teaspoons dried basil
1/2 teaspoon dried oregano
2 tablespoons minced fresh parsley
freshly ground pepper, to taste
2/3 cup frozen chopped spinach, thawed
Instructions:
Preheat oven to 350 degrees.
Combine rolled oats and ground walnuts in a bowl. Set aside.
In a small saucepan, whisk together water, tomato paste and MatoZest. Heat over medium high heat until boiling. Pour over rolled oats and walnuts. Stir well and set aside.
Heat 2 tablespoons water in a sauté pan and add onion and garlic. Sauté until onion is translucent. Add mushrooms, basil, oregano, parsley and black pepper and additional water if needed, to prevent sticking. Cover and cook for 5 minutes, or until mushrooms are tender.
In a large bowl, combine sautéed onions and mushrooms, rolled oat and walnut mixture and spinach. Stir well to combine. With wet hands, shape 1/3 cup of mixture into a well-formed burger. Place on a lightly oiled baking sheet and repeat with remaining mixture. Bake for 15 minutes. Turn burgers to bake the other side for another 15 minutes.
Remove from oven and cool slightly. Serve on small whole grain hamburger buns or whole grain pita bread halves. Top with thin sliced, raw red onion and a no-salt-added ketchup such as Dr. Fuhrman’s Ketchup.
Makes 8 burgers
Fudgy Black Bean Brownies
Serves: 12
Ingredients:
2 cups cooked or canned no-salt-added or low-sodium black beans, drained
10 pitted medjool dates or 1 1/4 cups domestic dates
2 tablespoons raw almond butter
1 teaspoon vanilla
1/2 cup natural, non-alkalized cocoa powder
1 tablespoon ground chia seed
Instructions:
Preheat oven to 200 degrees.
Combine the black beans, dates, almond butter and vanilla in a food processor or high-powered blender. Blend until smooth. Add the remaining ingredients and blend again. Spread into a very lightly oiled 8 x 8 inch baking pan. Bake for 1 1/2 hours. Cool completely. Cut into small squares.
Store in a covered container in the refrigerator up to one week.
Dr. Joel Fuhrman’s book, “Eat to Live” sold more than 1 million copies and inspired a mantra, a way of life. Some health-conscious people now say “eat to live,” to describe a diet rich in vegetables, beans, fruit and limited amounts of raw nuts and whole grains such as quinoa and brown rice.
Fuhrman, a board certified family physician, focuses on nutrition to help prevent, even reverse diseases, including diabetes and heart disease.
This widely respected health guru’s latest book — “The End of Dieting” ($26.99 Harper Collins) — encourages people to stop counting calories and eat copious amounts of the good-for-you foods, especially vegetables. What makes people overweight, he says, is consuming too many calories from fat, refined carbohydrates and processed foods.
The Atlanta Journal-Constitution recently interviewed Fuhrman, who will be in Atlanta on March 7 for a one-day seminar.
Q: What inspired you to write “The End of Dieting:”
A: There is so much confusion in the dieting arena and people are bombarded with false information and false claims about diets… After 25 years as a physician, I have seen people struggle to adopt diets, and I have seen people in my clinical practice lose weight and keep it off. We want to get people off the merry-go-round of diets. I am presenting an effective alternative based on eating more food — not less. And the secret is to eat more of the anti-cancer foods because the same foods that inhibit cancer growth also block the storage of fat on your body. This is a program not only about weight loss but living a long happy life.
Q: How should a person who is eating what you refer to as the Standard American Diet (S.A.D.) get started in changing the way they eat?
A: Get started by understanding vegetables are not optional and you cannot avoid medical tragedies if you are not eating vegetables - raw and cooked. Eat a large salad at least once a day. Everyone in this country has to do this. Put beans on top, add tomatoes and a cruciferous vegetable like cabbage. Second thing I want people to do is make a big pot of vegetable bean soup or a vegetarian chili and eat it throughout the week. And eat at least three pieces of fresh fruit a day — one with each meal.
Q: Do you recommend people eat very little meat or none at all?
A: It's a continuum. For people looking to reverse disease, such as heart disease, I recommend they eat no more than 5 percent of their calories from animal products (which includes meat, dairy and eggs). For people who want to maintain general health and prevent disease, I recommend they they limit calories from animal products to no more than 15 percent. The average American gets 30 percent of their calories from animal products.
Q: How much do you recommend a person exercise?
A: Most people who are morbidly obese don't feel well enough to exercise and they focus on the food to feel better. They are too sickly at first. Some people can only do five minutes, and if that's all you can do, I recommend three- to-five minutes of exercise, three times a day. Exercise should be something you should enjoy and be fun and the reason to stay healthy is to to enjoy an active life. You can play music and to walk in place or jump in place for one song. Exercising in place for one song can also be a good way to take a break from sitting at a desk. People shouldn't be sitting all day. I used to put a soup pot on my desk. I flipped it over and put my computer on top so I could work standing up. Now, all sorts of stand-up desks are available.
Q: When you are traveling, what kinds of snacks do you carry with you?
A: I always keep walnuts with me because they are the king of nuts. If I am going to the gym, I keep pine nuts and seeds in my bag. I travel simply, and it’s easy to go to the store and get things like oatmeal and fresh and frozen fruits and vegetables.
Q: When do you see people decide to stop dieting and embrace a long-term approach to healthy eating?
A: The people I see succeed have become experts in high-nutrient eating. They learn about the science of health, nutrition and weight loss. They read the books carefully. They take notes. If you are exposed to enough information, you almost can't not do it.
