October 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
Eating Raw Versus Cooked

Eating lots of raw foods is a key feature of an anti-cancer diet style and a long life. A well-balanced diet must also include cooked foods for added benefit. By including steamed vegetables and soups you are able to significantly increase the nutrient diversity and density of your diet.

While some nutrients are lost with conservative cooking like steaming or low temperature cooking, many nutrients are made more absorbable. Furthermore, by cooking vegetables we are able to comfortably eat, chew, and digest more of them. We are made up of what we assimilate. Meaning that if the food is not efficiently broken down and absorbed, nutrients will be lost. A diet with only raw vegetables will not be as nutrient-rich as one that also includes some conservatively cooked vegetables.

Baking, frying, barbecuing and other high heat cooking methods that brown and damage food form acrylamides, which are carcinogenic. Browning and other high heat cooking methods should be avoided. However, cooking techniques like steaming vegetables, stewing foods in a pressure cooker and soup making, do not have these drawbacks and offer many advantages that should not be overlooked. Read more . . .

- Joel Fuhrman, M.D.
October Menu

Fall Harvest Menu

Chickpea Veggie Salad

Garden Vegetables with Spaghetti Squash

Greens and Quinoa Supreme

Hot & Healthy Apple Crisp

Food for Thought
My top ten ways to protect against breast cancer:
  1. Do not drink alcohol.
  2. Do not smoke.
  3. Do not take estrogen.
  4. Have babies and nurse them for two years each.
  5. Avoid dietary carcinogens, which are predominantly found in fatty fish and dairy fat.
  6. Eat a high-nutrient, vegetable-based diet as described in my book, Eat To Live. Green vegetables are the most powerful anti-breast cancer food. Take note that a vegetarian diet does not show protection against breast cancer as much as a diet rich in green vegetables, berries, and seeds. It is the phytochemical nutrient density and diversity of the diet that offers the most dramatic protection against cancer, not merely the avoidance of meat or fat.
  7. Take a multivitamin to assure nutritional completeness and take at least 100mg of DHA daily.
  8. Use one tablespoon of ground flax seeds daily.
  9. Donít grill or fry foods. Steaming vegetables or making vegetable soups should be the major extent of cooking.
  10. Exercise at least three hours a week and maintain a lean body with little body fat.

Read more in Dr. Fuhrmanís Healthy Times Newsletter, Issue #13 May 2004.

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

October's Member Teleconference:

'Common Infections and Antibiotics'
Date: Wednesday, October 25, 2006
Time: 12:30 pm EDT
(SeeDr. Fuhrman's Online Member Center for details)

Recipe of the Month
Garden Vegetables with Spaghetti Squash

It's fall harvest time, so we can take advantage of an abundance of end-of-the-season produce such as spaghetti squash, zucchini, kale, swiss chard, tomatoes, and apples.

Our October menu is full of delicious Eat to Live recipes, using a variety of nutrient dense vegetables and fruit. Have fun making the Chickpea Veggie Salad, experimenting with many different types of veggies, but always use chickpeas and brown rice as the base. The Garden Vegetables with Spaghetti Squash may be served on a bed of romaine lettuce or placed back in the hollowed out spaghetti squash bowls. We have taken the standard apple crisp and remade it, using date sugar and applesauce rather than brown sugar and butter. You won't feel guilty about eating this dessert, and we know that you'll love the taste! Enjoy making our fall harvest menu, and don't forget that this is the time of year to have great fun with friends and family, picking apples and pumpkins!


Dear Dr. Fuhrman,

I am forever indebted to my sister for encouraging me to see you. Your recommendations and the brilliant education that you have given me since I contacted you four months ago when I was diagnosed with grade 2, stage 4, non-hodgkins lymphoma, have helped me to miraculously begin reversing the progress of the disease with no medical intervention whatsoever! You have masterminded my recovery, and I owe my happiness to you. You can imagine that I feel wonderful because the CAT scan that I took last week at Sloan Kettering Memorial Hospital showed no tumors except the small original one which has shrunk in size. In addition, having dropped over 40 pounds in this period of time, I am also feeling extremely energetic and healthier in many ways as the toxic substances continue to leave my body and as I build a protective environment within. It is no wonder that all of my vital readings indicate that I am in terrific shape, from my cholesterol, to my blood pressure, to my chemical make-up. At 58 years old, that's quite nice to know. It is also great to be slim and agile. Obviously, I will continue to follow the special diet that you designed for me. I will also e-mail you the results of these recent tests that were administered in the next week, I will contact you in the coming weeks. Once again, THANK YOU! THANK YOU! THANK YOU!

Sincerely, Irene

Read more success stories Click Here

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