May 2007 - Issue: #14

WHAT'S COOKING is a monthly bulletin to keep you informed about the healing power of food, great new recipes, individual success stories, and the latest from Dr. Fuhrman guiding you on the path to optimal health.
Tip of the Month
Omega-3's and You

The American diet is unquestionably low in omega-3 fats. Omega-3 fats are healthy fats that reduce inflammation, inhibit cancer development, and protect our blood vessels.

Fish is most commonly thought of as the primary source of omega-3's and plant sources are often overlooked. Although it is true that fish does contain omega-3 fats, we have to be concerned with the toxins in them, and plant sources are a better and safer choice.

Flaxseed is the food with the highest concentration of these essential fatty acids. Besides being a super source of omega-3 fats, flaxseeds also contain very high levels of unique phytochemicals, called lignans, that powerfully inhibit prostate, breast, and colon cancer. If that's not enough, they also contain the most health-benefiting type of fiber, in the form of mucilage, which lubricates and eases bowel movements and promotes lower cholesterol levels.

Keep in mind that these protective nutrients and lignans are not present in significant quantities in flaxseed oil, only in the whole seed. Unfortunately, the whole seeds are tiny and difficult to chew, and they pass through the body undigested, causing their beneficial nutrients to be lost. The solution is to grind the whole seeds before eating. Ground flaxseed is also susceptible to rancidity. Store the ground flaxseed in the freezer to maintain stability of the fats before using. If you buy ground flaxseed, remember to store it in the freezer after you've opened the vacuum-sealed package.

Ground flaxseed goes great sprinkled on fresh salad, blended into smoothies, and mixed with oatmeal. This works especially well if you're trying to incorporate some omega-3s into your children's diet. You'll also find ground flaxseed in our Date Nut Pop'ems -- another tasty way to get your omega-3s!

Read more about Omega-3s and DHA in Dr. Fuhrman's Healthy Times Newsletters:

November 2006 "Oil, Fats & Obesity"
March 2003 "Fatty Acids and Fish Oil"

Get all the facts about Nuts and Seeds in Dr. Fuhrman's latest newsletter -- March 2007
Berries: Nutritional All-Stars

Fruit is a very natural part of our diet. Fruit consumption has been shown to offer strong protection against certain cancers, especially oral and esophageal, lung, prostate, and pancreatic cancer.1 Thankfully, our natural sweet tooth directs us to those foods ideally "designed" for us - fruit.

The good news is that our sweet tooth will never get bored. Most supermarkets produce sections have plenty of fruit to choose from. But, believe it or not some fruits are actually better than others. For example, berries of all types are nutrient dense all-stars. Specifically, blueberries and strawberries are great choices packed with antioxidants and vitamins.

Like all other foods, the calories in berries come from its macro nutrients--carbohydrates, fat, and protein. These berries are both low in calories and fat, but it is the micronutrient (vitamin, mineral, and phtyochemical) content that packs the most impressive wallop.

One and a half cups of blueberries contain 120 calories with a nutrient density score of 130. Blueberries are packed with tannins, anthocyanins that have been linked to prevention--and even reversal--of age related mental decline and anti-cancer effects. The same serving of strawberries contains 69 calories with a nutrient density scoreof 212! Strawberries are naturally high in fiber, vitamin C, folate and antioxidants. Ounce for ounce strawberries have more vitamin C than citrus fruit. Foods rich in vitamin C have been linked to a reduction in the risk of certain cancers. is a critical concept that I have created to develop dietary recommendations for my patients and to the public.

Be aware that although strawberries are high on the nutrient scale they are also one of the most pesticide contaminated foods. Washing with plain water removes 25-50 percent of the pesticide residue. This is one of the foods that I recommend buying organic.

Keep in mind, every study done to date on the consumption of food and its relation to cancer has shown that the more fruits and vegetables people eat, the less cancer and heart disease they have. All these studies were done on people eating conventionally grown, not organic, produce. So, clearly, the benefit of conventional produce outweighs any hypothetical risk.

So, the next time you're strolling the produce section--don't be shy! Stock up on plenty of berries, your body will thank you for it.

1. Hebert, J.R., J. Landon, and D. R. Miller. 1993. Consumption of meat and fruit in relation to oral and esophageal cancer: a cross-national study. Nutr. Cancer. 19 (2): 169-79; Fraser, G.E. 1999. Association between diet and cancer, ischemic heart disease, and all-cause mortality in non-Hispanic white California Seventh-Day Adventists. Am. J. Clin. Nutr. 70 (3): 532-38S; Block, G., B. Patterson, and A. Subar. 1992. Fruit, vegetable, and cancer prevention: a review of the epidemiological evidence. Nutr. Cancer 18 (1): 1-29.

Dr. Fuhrman Live on Voice America

Join Dr. Fuhrman LIVE every Wednesday, 11am - 12pm EST as he hosts his own talk show, Nutritional Wisdom with Joel Fuhrman, M.D. Visit our events page for details.

Tune in each and every Wednesday to hear Dr. Fuhrman discuss vital health topics, speak with people about their success, and offer great recipes ideas. Logon to listen: and call-in to ask Dr. Fuhrman your own health-related questions or share your comments: 1-866-472-5788.

If you miss a show, visit Voice America to hear all previously aired programs.

May's Menu

Dr. Fuhrman's Online Members Support Center offers hundreds of delicious, nutrient-dense recipes and menu ideas. Member Benefits
Menu of the Month

Now that spring is in the air and summer is around the corner, we thought we would share some delicious recipes well-suited for outdoor picnics and BBQs. These are healthier, great-tasting versions of some of the more common summertime fare.

Your friends and family will enjoy the flavor of the VeggiSun Rice Burgers, which combine crunchy nutritious sunflower seeds (a great protein source), assorted vegetables, and brown rice. The Crunchy Broccoli Slaw is a fast and easy summer side-dish. You will be amazed at how you can enjoy low sodium potato salad -- our Chived Bean and Potato Salad jazzes up the traditional dish with the addition of beans, chives, and other veggies and spices! Here's a tip: when using dried beans soak them overnight and cook until soft (usually takes 1-2 hours), beans that are not cooked thoroughly are more difficult to digest.

To complete our menu, we brought back our Banana Flag Cake -- a must for every patriotic celebration.


Dear Dr. Fuhrman,

I started your diet five months ago after many years of being a vegetarian but consuming dairy. I had been suffering chronic migraine headaches and had tried a variety of treatments to no avail. I had also been on medication for asthma for over 20 years. I was skeptical that a dietary change could make such a difference when I believed I was doing pretty well already.

I am writing to say that within a few months I have lost nearly all headaches, am totally cured of asthma, and lost 20 pounds. Last night I hosted a potluck dinner for 14 people serving vegan fare and we had a great time. I have started giving your book, Eat to Live, as gifts to my family and friends. Thanks for your encouragement and valuable work in the field of health and nutrition! I am spreading the word and enjoying my new eating and lifestyle!

-Larry M.

Read more success stories Click Here.

If you would like to inspire others with your success, pleasevisit our website and submit your story online.

What's Cooking at Dr. Fuhrman's?
Dr. Fuhrman's Date Nut Pop'ems come in three flavors: original, cinnamon & chocolate. Try them all -- a great-tasting source of Omega-3s!

For a limited time, save 20% when you purchase 2 one pound containers of the same flavor.

Buy 2 Pop'ems and get 20% off!**

**Offer valid through May 31st. Can not be combined with any other discounts.

Member Teleconference:
Title: "Weight Loss Tips"
Date: June, 19th 2007
Time: 9:00 pm EST
(See Dr. Fuhrman's Member Center for details)

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