Eat to Live Cookbook: 200 Delicious Nutrient-Rich Recipes for Fast and Sustained Weight Loss, Reversing Disease, and Lifelong Health (Anglais) Relié – 8 octobre 2013
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Présentation de l'éditeur
- Do you want to eat delicious food that allows you to lose weight and keep it off permanently without hunger or deprivation?
- Do you want to throw away your medications and recover from chronic illnesses such as heart disease, high blood pressure, and diabetes?
- Do you want to maintain your good health, live longer, and enjoy life to the fullest?
If you said yes to any of these, then the Eat to Live Cookbook is for you.
Through his #1 New York Times bestselling book Eat to Live, Joel Fuhrman, M.D., has helped millions of readers worldwide discover the most effective, healthy, and proven path to permanent weight loss.
Now the Eat to Live Cookbook makes this revolutionary approach easier than ever before. Filled with nutritious, delicious, and easy-to-prepare recipes for every occasion, the Eat to Live Cookbook shows you how to follow Dr. Fuhrman's life-changing program as you eat your way to incredible health.
Biographie de l'auteur
Joel Fuhrman, M.D., is a board-certified family physician and nutritional researcher who specializes in preventing and reversing disease through nutritional and natural methods. Dr. Fuhrman is the research director of the Nutritional Research Foundation. He is the author of several books, including the New York Times bestsellers Eat to Live, Eat to Live Cookbook, Super Immunity, and The End of Diabetes.
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If you aren't familiar with what Dr. Fuhrman teaches, there is a enough instruction in the book to get a good overview. I didn't begin to eat greens regularly until 3 years ago when I started following the Eat to Live plan. Now, they are a normal part of my diet and I don't think twice about it - I wish I had THIS cookbook in 2009!
There are a couple of points that should be emphasized. First, he clearly explains that it's better to add vegetables and fruits to your diet than to be overly focused about organic/GMO/etc... Not that these are unimportant, but if cost or availability is a concern, eating regular versions of these vegetables is far better than skipping. He points out that most science studies cited for health benefits used conventional varieties of vegetables and fruits. There is an excellent guide on which produce is most likely to have pesticides and it can help you focus limited budgets where it will be most healthful. All the recipes for diabetes and metabolic disorder are clearly marked.
Next, he and the 6 guest chefs created guides on how to select the best vegetables, etc... These are throughout the book, so if you don't know what to look for our how to make the perfect selection, there's help doing it along with many other tips and tricks. These are sprinkled within the recipes and most are set apart from the text in green highlight or boxes. As well, if you don't know how to sauté with water or prepare an artichoke, it's here in easy to follow directions. He even has a guide to spices!
One helpful hint if you're not accustomed to eating fresh vegetables daily - start slow when shopping. Until you get the flow of fresh greens and vegetables, buying too much at one time will result in too much ending in the compost pile or disposal. Once you get the hang of it, you'll have a good feel for when and what to buy and you are in and out of the grocery store with just a few things. If you spread that out with some of the recipes made of staples, or soups and stews which can be stored/frozen, you're never far from a great tasting healthful meal.
There are suggestions on additions if you aren't eating a vegan diet, which may not be as healthful, but will be welcomed for mixed-diet households. Dr Fuhrman encourages people to eliminate the calorie dense animal food, but he doesn't beat people up with it. I choose the plant-versions, because that's what I prefer.
Finally, his AMAZING approach to making dressings deserves noting. This is the single item that allowed me to fully convert to eating this way. They are delicious and EASY to make. Once you make one or two examples, you can literally make unlimited sauces and dressings with his easy to understand 4-ingredient approach. I know others have "complained" a bit by him promoting his ingredients, but he always offers alternatives in the recipes that can be found at your local grocery store. Many of his items are available here on amazon if you'd rather buy than make. That being said, anyone can make dressings fresh in just a few minutes and if you keep just a few key ingredients in the house, you're always ready to go! Remember, they aren't just for salads.
I'm grateful to him on many levels - health and weight, but equally important is he is a fantastic man with an unrelenting drive and passion to help people get better using nothing but food. It works if you follow it.
In the past, getting started has been the biggest obstacle for most people and this cookbook is definitely a big help.
Here's the thing ... this is NOT a diet. This is getting back to the basics, which is that everyone should be eating natural foods to begin with, and eating the right amounts. That's it. With world population explosion and industrialization, processed food has inundated us and left us with health problems (because all the nutrients are stripped out -- now there's an entire "supplement" section in the grocery store as a result), while at the same time alienating us from what it's like to eat whole natural foods in the first place. That's precisely what this book aims to reacquaint you with. Nutrition is paramount, because like the adage says, "you are what you eat". If you eat processed foods, you are NOT GETTING all the nutrients and building blocks your body needs to repair itself.
Look: Eating natural foods is a pain in the ass, quite simply... you have to BUY a lot of food (fruits and vegetables don't have much calories, so you have to eat large volumes). And to be quite frank, these recipes require a lot of TIME to make. I have made many of the recipes, and while they ARE delicious, I found them too time-consuming to make, and some of the ingredients are expensive and/or obscure. So over time, I just altered the recipe a bit or came up with my own, or just threw stuff together that I knew I was craving. And I still reaped major benefits.
As for my personal experience ... I lost too much weight when I followed this diet exactly. Honestly. I am naturally thin anyway, but I had about 10 pounds to lose, and I lost them within a month. I also personally found that the amount of fat and protein in these recipes really wasn't enough for me. The author mentions that naturally thin people may need more fat than this diet suggests, and I definitely found that to be true. I'm sorry, but his recommendation of everyone only having a handful of nuts a day as far as fat content goes?? Nope. I'm female, 6'1" 165 pounds and I can tell you I need more fat content than that. In the beginning, I lost the weight quickly, but I was in the kitchen cooking WAY too often, and with too MUCH food to eat, meanwhile I wasn't really getting enough calories. So this diet will absolutely work, but over time you will fine-tune it to what your body really needs. It won't be the exact same for everyone. The important thing is that you do not diverge and eat processed food (sugar, pasta, bread, meat, dairy). As long as you do that, you're winning. The key here is replacing your bad habit processed food with a natural food. (Think: sweet tooth? Go for dates or dried figs instead of candy). It really is that simple... just be patient though.
If you're not into cooking, then start with recipes that look delicious and EASY (think: desserts) and make those. The author explains well how to find and prepare the more rare/obscure ingredients. A lot of these recipes also call for using food processors... again, if you're not into cooking, then there will be a learning curve here. I personally rarely go through that much effort to make these recipes, but by far the most important thing I have taken away from this book is that I simply must eat natural foods, not processed foods. As soon as I start diverging from that, I notice I start putting on weight. My body feels a bit more clogged, if that makes any sense.
While I don't make these recipes regularly, I have taken away some major good habits: I eat huge amounts of steamed vegetables every night. And I've been doing this for over 2 years now, so I am NOT doing it because I feel like I have to in order to be healthy. I do it because it truly tastes good, and I actually CRAVE a large, large plate of steamed kale or cabbage or green beans, dipped in tahini, with a side of plain canned beans, and some avocado or something. (You see? I don't follow the recipes, but I still eat very healthily, and what's better is that I eat exactly what I am craving). I get the luxury of eating huge dinners with very, very little calories.
There have been some noticeable results since then... I've only had a cold once in the last few years. My hands and feet are no longer cold (I suspect better circulation). I'm still the same healthy weight. All my blood work is excellent, even though I eat large amounts of fat. Family that hadn't seen me in years were very surprised at how "different" and "healthy" I looked. Just sayin.
Give the recipes a try, and just try to stick to non-processed food. It may take a while, but it's by far one of the best investments you could ever possibly make.
In the preface, he lays out the foundation for the recipes: foods to eat every day, foods to avoid, quantities to take and how to prepare or cook those foods. A lot of the emphasis is on green leafy vegetables and beans - and so the recipes do contain a lot of those ingredients. His suggestion is to avoid foods like breads, animal-derived products such as meats and dairy, and of course sugary foods and soda. Most of the recipes have a base of what he calls G-Bombs - Greens, Beans, Onions, Mushrooms, Berries, Seeds. He also rates foods based upon their nutritional value per calorie. Finally, he gives recommendations on food shopping, preparation, herbs, organic product, etc.
The recipes are of a great variety and interest but quite a few have already been published by Fuhrman. Worrisome for me is that I don't live in a major metropolitan center where a lot of exotic or less common fruits/vegetables/greens are available. I've been unable to find several ingredients: some ingredients are only available here in season. Fortunately there aren't too many exotic ingredients - the recipes stick to the staples outlined in Furhman's good food index.
One big issue for me, and definitely a minus, is that several of the recipes call for premade items sold on Furhman's website. I don't understand why a recipe would include a premade ingredient that could only be bought from the author - especially one as important as the flavoring. His book states that the recipes for those premade seasonings are available online but I haven't found them so they aren't really freely available as stated in the book (I believe you can get them if you pay him more money for a subscription). And those products are extremely expensive - which makes this whole book feel like a ponzi scheme disguised as recipes to get you to his website and buy his products. I would have trusted the book a lot more if the recipe for those 'zests' (which add the important flavoring) and such were in the book as well. If we paid for a book of recipes, why not truly give us all the ingredients needed without having to go to his website and buy more pre-made products to get the taste as intended? I know I can randomly substitute - but how would I know what works best without knowing how the recipe was intended to taste in the first place? If I just made my own recipes, I'd not need the book?
In any event, it all read well and I know Eat To Live has been a great solution for so many. but I think I'll be avoiding his website, which feels just a little too slick with all its upsell pushing. I shouldn't have to buy additional products, available only in one place (especially if only the author's website), just to complete a recipe. Reviewed from an ARC.
Recipes that I have made in the past that are included in the book and have been serious winners are the Mediterranean Kale and Bean Saute and Dr. Fuhrman's Healthy Chocolate Cake. I'm looking forward to trying each and every recipe from this book and blogging my journey at healthygirlskitchen.com.