book review, Heath, Nutritarian

The END of Heart Disease

Heart Disease

Hello Dear Readers,

You know by now that reading books on cooking and nutrition is one of my passions and reading Dr. Joel Fuhrman’s books is a must.  I own a copy of one of his first works on the Nutritarian plan, Eat to Live – The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss.  Basically Dr. Fuhrman advocates eating a primarily vegan diet with minor servings of animal products (if you must): beans, greens, cruciferous vegetables, fruits, small grain servings, nuts and seeds.

“Nutritional excellence, which involves eating plenty of vegetables, fruits, and beans, does not have to exclude all animal products, but it has to be very rich in high-nutrient plant foods (which should make up well over 80 % of your calorie intake.) No more than 10 % of your total calories should come from animal foods.”

Dr. Fuhrman’s plan is very strict and to be honest, it’s difficult for me to follow. I use it as more of a guide to eating a healthier diet.  In the last few years, with all the new books being published I had strayed away from Eat to Live.  For example, I recently I told you about The Stash Plan  But Dr. Fuhrman’s new book, The End of Heart Disease – The Eat to LIve Plan To Prevent and Reverse Heart Disease has inspired me again.

This book is written to prevent and heal heart disease, which is the leading cause of death in the US. Dr. Fuhrman believes 90 % of heart disease related deaths are preventable simply by taking care of yourself. Eating a diet based on plants and vegetables with a strong emphasis on nuts and seeds can make all the difference.

If you have one take away from this: eat a daily serving of walnuts, hemp, chia, or flax seeds. Walnuts, in particular, have the ability to increase your life span, reduce cardiovascular deaths, remove cholesterol from the body, lower LDL cholesterol and triglycerides, prevent aging in the brain cells and enhance brain viability.  Amazing right? What pill can do all that?

This book is not an easy read for the lay person; it took me some time, and I continue to refer back to it for the little tips like the one I just gave you on walnuts, but it’s worth the effort. Dr. Fuhrman includes plenty of recipes, as well as a special plan for those sick with heart disease or who are very over weight and need immediate help to begin healing.  The End of Heart Disease includes the latest scientific research to support Dr. Fuhrman’s belief that you can not only prevent, but actually heal and reverse heart disease.  He can’t do it for you, but he can show you how.



Dr. Joel Fuhrman, M.D.

eateat 2



book review, Cookbook Review

Comfort Food Makeovers

comfort food

Hello Dear Reader,

I want to buy this cookbook! Granted, I love cookbooks, any kind of cookbook: church, rotary, vegetarian, BBQ, cakes, whatever. And I always enjoy reading them just for fun. But when one comes along I actually want to use: that’s the one I’m going to buy.

The first time my soon-to-be sweetie made me his ‘favorite dish’ I was horrified:

  •   1 can un-drained corn
  •   2 cups white rice
  •   1 stick butter
  •    God knows how much salt

I tried not to balk-to Sweetie, it was a childhood favorite. Since the rice & corn obviously meant so much to him I ate it, but like his version of Red Beans and Rice, I have considerably lightened up his ‘just like my grandma made it’ home recipes. The poor guy continues to fall victim to my desire to cook delicious Southern recipes without all the extra fat, sugar, and white stuff.

This cookbook, by the editors of America’s Test Kitchen fits the bill. It’s got the great comfort foods we love, but the meals are lightened up in such an inspired way, you’d never guess. Really. The editors even state as much in the introduction to Comfort Food Makeover: All Your Favorites Made Lighter,

If you think ‘recipe makeovers’ means tofu lasagna or carob-chip cookies, think again- our recipes had to taste good and stay as true to the original as possible. If a revamped recipe didn’t hew closely to the full-fat original and didn’t cut it with our taster, then that dish didn’t make it into the book. Period.’

Think Crab Rangoon, General Tso’s Chicken, and Philly Cheesesteaks. Think Mac and Cheese and Chicken Pot Pie. Think New York Cheesecake and Tiramisu.  How do they do it?

Well they’ve made smart switches: baking not frying of course, but they’ve added things like panko bread crumbs to keep the crunch. In the Tiramisu recipe for example, it’s been lightened from 530 calories to 350 calories simply by switching out the high fat mascarpone for light cottage cheese, and 1/3 less fat cream cheese (Neufchatel). When you whip them in your blender or food processor the texture becomes similar to mascarpone. And it’s good Tiramisu. Promise.

Comfort Food Makeovers includes plenty of the ‘goodies’ you get from the America’s Test Kitchen shows like top makeover techniques, and product brand testing as well as tips for calculating nutritional information for each recipe. But read it for the eats. Grab a copy Dear Reader, and make your own delicious, healthier comfort food!

3 daises

Reviewer: Leigh

leigh 2

imagesimagesKUWRDRBNamericas test 2americas test kitchen


Comfort Food Makeovers – All Your Favorites Made Lighter
By the Editors at America’s Test Kitchen
Photography by Daniel J. van Ackere
Additional Photography by Carl Tremblay

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Cookbook Review

Eat Clean, Stay Lean

eat clean

I have always been attracted to cookbooks, cooking, and baking. And I have always wanted to be a healthier cook. Unfortunately I’m a southern girl, used to southern foods so I always gravitate back in some way or other to old cooking styles. Lately though, in the last year, my husband was diagnosed with cancer. Since that time I‘ve worked hard to get us both on a healthier diet: off sugar, and on lots of fruits and veg, as well as eating clean.

Eating clean (organic, no chemicals) is not easy but I really like the design and format of Eat Clean, Stay Lean: 300 Real Foods and Recipes for Lifelong Health and Lasting Weight Loss. It was easy to read and seemed to make the choice to ‘eat clean’ more manageable, and doable. The book is bright and colorful with simple options for healthy food choices in a visual guide format. In this book foods are rated as not clean, clean and cleanest, so you see at a glance which foods are healthier and select the best food for your family.

The book begins with a discussion of what clean eating consists of, the benefits of whole foods, and the basics of clean eating: stop counting calories, focus on whole foods, eat organic as much as possible, choose clean packaged foods, and includes a chapter on other options for clean foods like farmers’ markets, co-ops, CSAs (community supported agriculture), and growing your own. The book goes on to talk about clean snacking, clean food storage, tricks for eating clean anywhere, and clean beauty products.

Within each section of Eat Clean, Stay Lean suggested recipes are included, allowing you to create simple home-cooked meals fast. Some recipes are what you would expect like smoothies, vinaigrettes, and soups but the book also includes fun recipes like spiced peach butter and whole milk ricotta. The book covers fruits and veggies, proteins, grains, spreads, snacks, condiments, treats, beverages, pantry staples and cooking styles.

Eat Clean, Stay Lean isn’t comprehensive, but because I found the book by Prevention Magazine a great way to get started on a healthier lifestyle, I give it 3 Daisies!

Reviewed by Leigh

Rating:  daisy 4daisy 4daisy 4

Eat Clean, Stay Lean: 300 Real Foods and Recipes for Lifelong health and Lasting Weight Loss
The Editors of Prevention
ISBN 9781623365295
Tags: cooking, food & wine, healing; general health & Fitness; Diet & Nutrition; Nutrition health & Fitness; Diet & Nutrition, Weight Loss
About the Author: Prevention is a leading ‘healthy lifestyle brand in the US with a total readership of 8.7 million in print and more than 6 million online’.