November 2006 - Issue: 8

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.

Dr. Fuhrman's Tip of the Month

Preventing and Treating Osteoporosis

Osteoporosis was once considered a rare disorder that affected only older women and was mainly diagnosed after a fall and subsequent fracture. Today, it has been elevated to a condition that threatens the majority of post menopausal women in this country. In addition, a new term, osteopenia is being used to describe patients who are at risk of developing osteoporosis. Prescription drugs like Fosamax are now routinely prescribed to counteract bone loss. Is all the alarm justified? Are these drugs necessary and safe or can Osteoporosis be prevented or reversed by using superior nutrition and a healthy lifestyle?

Bone loss is a natural process. We are continuously losing and regaining bone all the time. Our bones are complicated living tissue, not just hard shells which support us. About 5-10% of all bone tissue is turned over each year, and new bone is stronger and more flexible than old bone. Exercise and physical stress promote the rebuilding process even when you are older. Bone strength, muscle strength and flexibility, which result from exercise, are more important then bone density. Denser, hard bone may actually be more fragile.

Once you have basic understanding of how our bones work, you can begin to see that drugs like Fosamax do little to prevent fractures. Fosamax works by inhibiting bone loss or resorption, but if resorption is delayed, then so is new bone formation. Fosomax does not promote the production of healthy new bone. While thinning bones render the body prone to fracture, it is the gradual erosion of lean muscle and ensuing frailty, which leads to the falls.

Loss of muscle tissue and loss of bone tissue speak to the lack of exercise in our population. This can not be remedied with drugs. In addition, our preoccupation with calcium also distracts people from fixing other, more important factors.

Healthy bones store about 99% of the body's calcium, but calcium alone isn't enough. A variety of other nutrients are needed for bone health. Our American diets have plenty of available calcium, and we still have osteoporosis. Vitamin D is crucial to moving calcium from the small intestine into the bloodstream, in conjunction with other nutrients. The real health risk for bone fractures is vitamin D deficiency, not low bone density or lack of calcium.

Osteoporosis is a preventable and reversible condition. I recommend a combination of a balanced high nutrient diet along with high quality supplementation and exercise. My Osteo-Sun is designed specifically for protection and therapy for osteoporosis, providing the extra vitamin D needed along with silica for stronger bones, hair and nails and just the right dose of calcium and magnesium. A vitamin D supplement is especially critical for those that don't get regular sun exposure.

Daily exercise with weight training at least twice a week is also vital for healthy bones. Bones are kept healthy with use. Research studies show a weighted vest is an effective therapy to strengthen bones. Women can wear a excercise with a weighted vest in addition to their regular activity and exercise routine. My Weighted Vest for Osteoporosis is a recommended way to increase weight bearing exercise. This vest is specifically designed with the weights positioned high enough to weight the spine in the most balanced and effective fashion for the prevention and treatment of osteoporosis and osteopenia.

- Joel Fuhrman, M.D.

November Menu

Thanksgiving Feast Menu
Three Greens Salad with Fruit and Nuts & Creamy Apple Pumpkin Dressing

Creamy Curry Pumpkin Soup

Mashed Red Potatoes w/ Mushroom Wine Sauce

Sweet Potatoes w/ Apples and Walnuts

Acorn Squash w/ Apples and Pecans

Green Beans Almondine

Thanksgiving Non-Meat Loaf or Stuffing

Delicious Guilt-Free Pumpkin Pie

Pumpkin-Pineapple Cookies

Dr. Fuhrman's Online Members Support Center offers hundreds of delicious, nutrient-dense recipes and menu ideas. Member Benefits
Food for Thought

Why are hip fractures and osteoporosis more frequent in populations with high dairy product consumption and high calcium intakes? Epidemiologic studies have linked osteoporosis not to low calcium intake but instead to nutritional factors that cause excessive calcium loss in the urine. These factors include animal protein, salt, caffeine, refined sugar, alcohol and nicotine.1

Animal protein ingestion results in a heavy acid load in the blood. This sets off a series of reactions where calcium is released from the bones to help neutralize the acid. Plant foods, although some may be high in protein, are not acid forming. Green vegetables, beans, tofu, sesame seeds and even oranges contain lots of usable calcium without the problems associated with excess animal products.

[1] Eat To Live, p 88 reference [69].

Recipe of the Month

Delicious Guilt-Free Pumpkin Pie

We know that it's a tradition to eat turkey on Thanksgiving, and it's okay to keep a little tradition on your plate if you are sure to load up on some of our healthier, nutrient dense dishes. In the Eat To Live tradition, fill-up on wholesome vegetable, nut, seed and fruit dishes, and you'll be less inclined to overindulge on the unhealthy options. If you are looking for something new, instead of turkey or as a healthy, delicious alternative to stuffing, try our Thanksgiving Non-Meat Loaf! There are many different types of festive nutrient rich dishes to serve. We've selected a few recipes for our menu, but there are many other variations including Sweet Potatoe Pudding and Stuffing Stuffed Pumpkin in our member center recipe guide. Of course, no Thanksgiving would be complete without pumpkin pie. We've created a guilt free recipe for a Pumpkin Pie that is really yummy! For children (young & old alike) who prefer cookies to the pie, we've included Pumpkin-Pineapple Cookies. We wish you a blessed Thanksgiving as you count your many blessings, including learning about how to Eat To Live!


Dear Dr. Fuhrman

I recently had some heart issues, and the result was two stents being inserted in one artery. I'm sure that you get these e-mails about how great the Eat To Live program is, but I have to tell my story. After buying the book Cholesterol Protection for Life on your website, I began the program on October 4th. On October 19th, I had blood work done, because I am one of those who has been on Zocor for ten years and have tried to control my diet with low fat foods, etc. I have never been able to get my cholesterol down even with Zocor and the low fat diet. Imagine my shock when I received my results. They were as follows: Triglycerides 129; cholesterol 136; HDL 40; and the oh so important LDL was 70!!! After this short period of time!! I wish I had found your book 10 years ago and avoided the heart problems I just went through!

I just had to my first follow up after the stents were put in. I showed the blood work results to my cardiologist who said, 'fantastic job,' but you must keep it up. He has me scheduled for another nuclear stress test in February 2007, so I am exercising, doing 1.75 miles on the treadmill every day and staying with the Eat To Live diet to keep my cholesterol down where it is now.

I am so thankful for the information that I have learned and continue to learn from your book. I will soon buy some of the other books. It truly is sad that doctors do not discuss with patients the heart health problems that come if they don't get high cholesterol under control when it is first noticed. I felt confident that the Zocor would keep things under control, and it did not! Thank you so much Dr. Fuhrman!

Mike Springer

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What's Cooking at Dr. Fuhrman's?
Dr. Fuhrman's supplements have just gone all VEGAN!!

In response to customer requests we have changed Dr. Fuhrman's Osteo-Sun to an all Vegan formula. The new formula now utilizes vitamin D2 (ergocalciferol) obtained only from plant sources.

Now for a limited time, save when you purchase Dr. Fuhrman's Osteo-Sun*

Buy 1 and get the 2nd 50% off!

* Offer valid through December 15th. Can not be combined with any other discounts.

Coming Soon! Just in time for the holidays, The Greatest Diet on Earth II on DVD.

November's Member Teleconference:

'Fasting / Caloric Restriction / Life Extension'
Date: Thrusday, November 30, 2006
Time: 9:00 pm EDT
(SeeDr. Fuhrman's Online Member Center for details)

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.

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