“Your tiny efforts each day will have a cumulative effect on your optimal health.”
STARTING YOUR JOURNEY
For the next four weeks, you'll review several nutrition-focused articles to help you achieve your health goals (always check your spam). They are the essential supplements to Dr. Fuhrman's book End of Dieting! As you read the book, you might say "This guy is nuts....there's no way I can follow this plan!". Remember our main goal: To understand how we can operate optimally. We'll learn what our body truly needs and then we'll determine what we can get away with (our body's sensitivity to different foods). If you're patient and don't mind experimenting with your diet a bit, you'll definitely lose weight and improve your health and the way you feel every day!
When you start the next section of the plan, 1. Read the article and 2. Complete the "Human Scientist Activities" section at the end (if you haven't already). While the homework is never required, it is always expected :) Let's be honest, though, you're an adult, and I can't make you do anything you don't want to. But.......If you've been frustrated with your poor health, or how you feel, then let's figure this out together. Become a human scientist! The more I know about you, the better. Make the next four weeks life-changing! Do the work!
Alright....you're about to be brainwashed slowly.....just give in (your body will thank you!). Here is an introduction to Dr. Fuhrman’s approach. We’ll figure out what you can get away with later!
THE NUTRITARIAN DIET
Achieve sustainable weight loss, optimal health, and enhanced longevity by fueling your body with delicious, high-nutrient foods.
The most essential life skill is to learn how to take the best care of ourselves—nutritionally, physically, and emotionally—and that is what the Nutritarian diet is all about. Joel Fuhrman, M.D., a board-certified family physician with over 25 years of experience practicing nutritional medicine, has created an eating plan that incorporates the latest advances in nutritional science to empower you to reach your ideal weight and reverse chronic diseases, such as heart disease, diabetes, auto-immune diseases, migraines and even early stages of some cancers.
Dr. Fuhrman coined the term “Nutritarian” to describe a diet that is nutrient-dense and plant-rich and includes anti-cancer superfoods, which also facilitate weight loss. These foods supply both the right amount of macronutrients (protein, fat, and carbohydrates) and the vital micronutrients (vitamins, phytochemicals and minerals) that unleash the body’s incredible power to heal itself and slow the aging process, giving the body renewed vitality.
Who doesn’t love a little color on their whole food plant-based plate?? / Photo: Karolina Grabowska
BENEFITS OF THE NUTRITARIAN DIET
-No more calorie counting
-No more feeling hungry between meals
-Eating delicious, satisfying foods that have anti-cancer properties
-Reversing heart disease, diabetes, and most autoimmune diseases
-Detoxifying your body and overcoming food cravings
-Feeling great and enjoying increased energy
The Nutritarian diet uses no gimmicks or fads. There’s no yo-yo dieting. You’ll achieve your ideal weight while maintaining excellent muscle and bone mass for the rest of your life. This will pay incredible dividends in your life, and in the lives of those you love.
REVERSE DISEASE
Harness your body’s tremendous power to heal itself through proper nutrition. You don’t have to live with a debilitating, chronic disease—the Nutritarian diet allows you to take control of your health destiny through superior nutrition. You’ll eat a nutrient-dense, plant-rich diet of vegetables, fruit, beans, nuts, and seeds, with the option of including a small amount of animal products.
DESIGNED TO HEAL
The Nutritarian diet is designed to help you reach your ideal weight as your body heals. And, as your body and palate adjust to the Nutritarian eating style, you’ll lose your cravings for unhealthy and disease-promoting foods such as sugar, salt, white flour, oil and processed foods.
By following the Nutritarian eating style, you will:
-Feel your energy levels soar as you detox from unhealthful, addictive foods
-Reverse high blood pressure, high cholesterol, headaches, indigestion, acne, asthma and chronic fatigue syndrome
-Protect yourself against heart disease, stroke, dementia, osteoporosis and cancer
-Don’t assume that excellent health and ideal weight are the result of genetics or luck. The reality is that our health is largely tied to our dietary choices. The Nutritarian diet can help you achieve optimal health.
Refilling your plant-based baskets with a new plan!! // Photo by Sarah Chai
LOSE BODY FAT
Achieve sustainable body fat loss while enjoying delicious and nourishing foods. Conventional diets force you to count calories and live in a constant state of deprivation. That’s why the Nutritarian diet is a game-changer: it’s the only diet designed to help you lose weight as you eat larger quantities of nutrient-dense, plant-rich (and delicious) foods. You’ll not only feel satisfied – you’ll also feel more invigorated as the weight drops off, your overall health improves and your energy levels increase.
YOUR JOURNEY BEGINS HERE
Based on the latest scientific literature, and his own experience helping thousands of people successfully recover their health and transform their lives, Dr. Fuhrman designed this program which:
-Does not involve any calorie counting
-Does not require consuming a completely vegan or vegetarian diet.
-Is instrumental in reversing many chronic health problems
-Provides the key to overcoming food addiction
-Puts an end to “yo-yo” dieting and the health dangers that go along with it
-Outlines a diet plan with foods that you will come to prefer
-Helps you feel and look younger
-Helps protect against certain types of cancer
-May add healthy years to your life
When you follow the Nutritarian diet, you can eat until you feel satisfied and, over time, your appetite for empty-calorie foods will decrease. You’ll feel great and give your body the tools it needs to fight and reverse chronic disease.
A little garlic will heightened your culinary experience. / Photo: Karolina Grabowska
ACTIVITY SECTION
It's time to focus on the trends and patterns of you! With this being said, I need a little data:
1. Journal: Please complete 3 days of a food journal. Write down what you specifically ate with the time and general amounts (no calories). Be honest-I won't judge! I want to help you find the right substitutes or modify wherever needed.
2. Goals: To increase accountability, I'm asking you to email 3 specific goals. Always keep last month's goals in mind. Did you reach your goals? Why or why not? What would you have done differently? Were the goals realistic?
Please take two minutes to respond to this-it will guide your programs and behaviors for the next 4 weeks. The more specific, the better. The greater focus for you, the more likely you'll reach your larger goals.
Dietary Goal:
IE: 1 soda per week, 4 glasses of wine per week, 1 cheat meal per week, 50% veggies with every meal
Fitness Goal:
IE: 4 days of exercise, walk 12,000 steps per day, perform a perfect lunge, perform a pullup
Life Goal:
IE: Don't work over the weekend, Take a breath whenever I'm stressed, Spend more time with my spouse
