muito bom dr fuhrman first for women article052013

8/12/2019 MUITO BOM DR FUHRMAN First for Women Article052013

1/6

Doctors choice

W

ith summer fast approach-ing, many of us are consid-

ering slashing calories tospeed up our slimdown. But were notexcited by the prospect of enduring themood swings, fatigue and cravings thatcrash dieting causes. Plus, the very factthat were contemplating the strategyagainproves what study after study hasshown: Women who lose weight withdrastic diets regain the pounds almostas quickly as they lost them. And newresearch reveals why: Calorie cuttersfeel hungrier and more food-obsessed

for monthsafter their diets end.Given such drawbacks, its not sur-prising that doctors typically shuncrash diets. So when Mehmet Oz,M.D., announced on a 2012 episodeofThe Dr. Oz Show,Im unveilingthe only crash diet with my seal ofapprovalyou can eat all you want andstill lose weight! we at FIRST were abit surprised. And when he named JoelFuhrman, M.D., as the expert behindthe plan, our interest deepened. Afterall, Dr. Fuhrman is an Ivy League graduate who has published his researchin medical journals and helped count-less women optimize their well-beingwith bestselling books like Eat to Liveand his latest,The End of Diabetes.Hes hardly the fad diet sort.

So we waited to see if women couldreally lose 10 pounds in 7 days with-out struggleand if those poundswould stay off or rebound back. Nowwere pleased to report that the real-life

octors choiceoctors choiceoctors choiceweight-loss discovery

Women are dropping up to20 lbs in 7 days. The side effects?Amazing energy, enhancedbrainpower and vibrant health.Thats why this is the first crashdiet Dr. Oz has ever approved

Rapid weight losscanbe healthy

Joel Fuhrman, M.D., has discussed the healing

powers of his diet on several episodes of The

Dr. Oz Show.Dr. Oz is such a believer, he named

Fuhrman the definitive expert on weight loss.


2/6

nutrients from the food weve eaten areput to use, and fat burning occurs.At least, thats whats supposedto

happenbut all too often, it doesnt.The reason: The processed f lour,sugar and fats that dominate our foodsupply lack repair phase nutrientsplus, these same foods trigger the pro-duction of cellular toxins that hindermetabolism. After we eat these foods,the body tries to use their nutrients tofix the damage the foods themselves

caused. But the nutrients arent there.The result: We experienceclassic detox symptoms: Weget tired, weak, headachy andcranky within hours aftereating, Dr. Fuhrman says.But the body knows a fast wayto ease the discomfortitsends eat now signals.Eating pulls the body outof the repair phase and backinto the building phase, so we

feel better for a time. But its afleeting fix because were simply eatingmore nutrient-poor foods. When thebody tries to process these foods, symp-toms return and the cycle continues.

Whats more, when metabolism isstuck in the building phase, it cant fullydetox and repair. This creates a toxicbacklog, which the body deals with byretaining fluid (to dilute toxins), andstoring fat (to pack those toxins away).

When you fill up on nutrient-densefoods, the body can repair itself, saysDr. Fuhrman. And when you stop eat-ing these superfoods, you dont feel ill,so those eat now signals arent sentand you automatically eat less. Plus,since youre not stuck in the buildingphase of metabolism, fat burning anddetoxification will finally occur.

Defeating toxic hunger does

more than zip off pounds, says

Joel Fuhrman, M.D.it prevents

(and reverses!) high cholesterol,

hypertension, diabetes and heart

disease. Here, 3 food categories

that deliver the perks.

The more raw veg-

gies you eat, the less

you will desire of

everything else, says

Dr. Fuhrman, who

suggests having a

raw-veggie salad at the

start of each meal.

Green veggies are naturally low

in calories and packed with vita-

mins, minerals and other healing

nutrients that cleanse

your cells, protect

against cancer and

inhibit fat storage,

notes Dr. Fuhrman.

Onions, bell peppers, eggplant, m

rooms, cauliflower and tomatoes

add variety and flavor to mealsp

theyre high in anti-inflammatory

compounds that ward off weight g

diabetes and heart disease.

Works better thanLap-Band surgery!crash diet

results are in, and the plan has farexceeded its promised perksonewoman lost 20 pounds in 7 days!

Happy slimmers rave that the plan isso easy to follow, they stick with it aftertheir crash week ends. Those womenhave trimmed 100-plus pounds, andinstead of suffering crash-diet effectslike fatigue, theyve enjoyed vibrantenergy, sunny moods and remark-able health improvements. Im off allmy meds by just eating healthy, said

one dieter on DoctorOz.com. Addedanother: [I] reversedmy onset of diabe-tes, arthritis and myasthma is all but goneas well. Finally, some-one has it right.

It sounds too goodto be true, we know,so we asked Dr.Fuhrman to explainhow his plan works.

The key, he says, liesin eliminating toxic hunger, whichhe calls the driving force behindAmerican epidemics of weight gain,heart disease and diabetes.

Hunger turns toxic when the stan-dard American diet deprives us of crit-ical nutrients that support metabolismand assist in cellular detoxification andrepair, says Dr. Fuhrman. To under-stand how it works, its key to look atthe two phases of healthy metabolism:The first is the anabolic or buildingphase, he says. Its when were eat-ing and digesting food, and giving thebody the nutrients it needs to thrive.When digestion stops, we move to thecatabolicphase. This is the repairphase, when cellular repair and elimi-nation of toxins is enhanced. Its when

orks better thannutriti

How toxic hungerdrives weight gain

The 1-2-3 secret tslimming success

The certain cure fortoxic hunger

All raw veggies1

All cooked greens2

These6 superfood3

Energy revs

Brain fog clears

20 lbs melt away!

In 7 days

In 7 monthsCholesterol drops

Diabetes reverses

90 lbs melt away

gies you eat the lesseverything else says

raw-veggie salad at the

ll raw veggies

nutrients that cleanse

notes Dr. Fuhrman.

Turn for your fastestandhealthiest!

slimdown ever


3/6

Unlike crash diets of old, this is a no-starvation plan. You dont need tocount calories or eat thimble-size por-

tions, promises Joel Fuhrman, M.D.,who says you should simply aim toget 90 percent of your calories fromnutrient-dense whole foods. (The other10 percent can be higher in caloriesand lower in nutrients, such as meats,fish, nuts and whole grains.) Sincethe foods that are most nutrient-denseare also lower in calories, you can eatas much as you want, he adds. In fact,the moreyou eat, the more youll lose.Here, a few more strategies to help

ensure your fastest slimdown ever:

HAVE A MEGA-ENERGY BREAKFAST

Enjoy low-sugar fruits(like blueberries, rasp-berries, blackberries,strawberries, papaya,kiwi, pomegranate,oranges and greenapples); some raw oats

32 Firstfor women 6/10/13

weight-loss discovery

(limit to 12cup); a few walnuts, and atablespoon of ground flax or chia. Aneasy way to get the mix: Toss together

apple slices, flaxseed, crushed wal-nuts, a sprinkle of raw oats and cin-namon. Or whip up a smoothie withfruit, leafy greens, 12cup of unsweet-ened almond milk and f laxseed.

CRUNCH AT LUNCH

Lunch should featurea large salad withlots of raw veggies,some beans, and nutsor seeds. You can also

enjoy soup and fresh fruitsweetoptions like mango, banana andpeach are fine because the high-fibersalad will help balance blood sugar.

VEGGIE-LOAD AT DINNER

Start with a salad or raw veggies withsalsa or hummus. And have a largeplate of steamed greens (like stringbeans, bok choy, kale, broccoli or

zucchini) with your meal.For starch, favor beans.Theyre high in proteinand fiber and dont raiseblood sugar to the extent

that potatoes and rice do;plus, the body uses beans toform butyrate,a fatty acid that assists infat burning. You can have a small pieceof protein, but Dr. Fuhrman notes thatyoull get plenty from your veggiessome are up to 40 percent protein!

DONT FORGET DESSERT!

Enjoy a bowl of freshfruit or whip frozenfruit in a high-powered

blender for a sorbet.

LIMIT THE FAT PACKERS

Sweetened drinks (including artifi-cially sweetened) should be avoided, asshould refined flour products (bread,white rice, processed cold cereals),most dairy (milk, yogurt cheese, but-ter) and red meat. Nonfat dairy prod-ucts such as yogurt and kefir can be

EAT YOUR FILL ENJOY IN MODERATION LIMIT/AVOID

So simple, so effective

ENJOY IN MODER TIONNJOY IN MODER TION T YOUR FILL ENJOY IN MODER TIONNJOY IN MODER TION

green veggies

non-green,non-starchy veggies

beans/legumes

fresh fruit

starchy veggies

whole grains

raw nuts,seeds

fishfat-freedairy

wildmeatsand fowl

redmeat

sweet

Foods at the upper end of this graph are

considered the gold standard for health and

weight lossyou can eat as much of these

foods as you want. You can also enjoy the

foods that fall in the middle of the graph. But

those that fall toward the end of the graph

should be limited or avoided for best results.

The bestand worstfoods for weight loss


4/6

SARONG:1WORLDSARONGS.VEGGIEDINNERANDG

REENSMOOTHIESTILLS:ISTOCKPHOTO.OTHERSTILLS:FOTOLIA

It worked for me

I lost 120 poundsin 6 months!

As Susan Weinick began the walkfrom her car to her desk, a familiar

thought ran through her mind: Is this

the day someone will have to call

my family to tell them I had a heart

attack in the parking lot and died?

Susan had good reason for her

fearshed battled hypertension

for years and had just been diag-

nosed with diabetes. Her doctors

said weight loss was a must, but

diets failed her. I worked in a

hospital surgery unit and wasbigger than the patients who

came in for gastric bypass,

says Susan, who was hesitant

to have the operation despite

being told by her colleagues

that it was the only answer.

Susan finally relented and

had Lap-Band surgery, but

when she started to gainweight,

she had the procedure reversed.

Desperate for results, Susan

started reading a book by Joel

Fuhrman, M.D., and for the first

time in a long time, she felt hope-

ful, so she decided to dive in.

One week later, Susan had shed

10 pounds, and the hunger, crav-

ings and anxiety that used to plague

her were gone. Within a month, her

blood was no longer testing posi-

tive for diabetes. And in six

months, shed lost 120 pounds

and was able to stop taking

hypertension meds.

Two years later, Susan

is down 220 pounds and

enjoying a long list of perks.

I look younger and have a

ridiculous amount of energy,

she shares. Plus, her hike into

work is no longer a struggle.

She enthuses, Now I can

hike to the top of mountains!

Turn for the mealtime strategiesthat guarantee success!

t worked for menutriti

enjoyed once or twice a week, but theycan easily be replaced in recipes withalmond milk or other nondairy alter-natives, says Dr. Fuhrman.

MAKE MEAT A CONDIMENTThe plan allows for two servings offish or white meat per week, but somedieters break up their servings so theycan enjoy fish and meat more often.Many people feel more satisfied whenthey have a small amount of theiranimal-product allotment divided upas a condiment to f lavor dishes, Dr.Fuhrman explains. Instead of eatingone 4-oz. serving a week, they split itover more meals. You can achieve good

results with a small amount of animalproducts, like 1 oz. of turkey, shrimp orchicken, in soups, stews or stir-fries.

WATCH FOR FIBER OVERLOAD

Increasing your raw-fiber intaketoo quickly can cause bloat, gas andslightly loose stools, so Dr. Fuhrmanadvises scaling back on raw veggies atthe first sign of GI distress and opt-ing for cooked veggies instead. Oncesymptoms abate, gradually reintro-

duce raw veggies. And be sure to chewthem thoroughlybreaking food intosmaller pieces eases the work the guthas to do. Also, cut back on portionsizes of beans if gas becomes an issue.

CONSIDER THISTIME-SAVING TOOL

A high-powered blender will makewhipping up soups, smoothies and sor-bets a breeze. And while top-reviewedbrands like Blendtec and Vitamix arepricey, users say these models outlastbargain blenders by years. Plus, wefound several cost-saving strategies:Reconditioned Vitamix models start at$329 at Vitamix.com, and come with a5-year warranty. And Blendtec offersa payment plan that lets you spreadthe $454 cost over 3 months. Or checkprices on sites like Costo.com andBedBathAndBeyond.com, then Googlecoupon codes and the retailer namefor deals. One FIRST staffer scored abrand-new Blendtec for $320 this way!

THEN:380lbs

I lost 120 poundsin 6 months As Susan Weinick began the walkfrom her car to her desk a familiarthought ran through her mind: Is thisthe day someone will have to callmy family to tell them I had a heartattack in the parking lot and diedSusan had good reason for herfearshed battled hypertensionfor years and had just been diag-nosed with diabetes. Her doctorssaid weight loss was a must butdiets failed her. I worked in ahospital surgery unit and wasbigger than the patients whocame in for gastric bypass says Susan who was hesitantto have the operation despitebeing told by her colleaguesthat it was the only answer.Susan finally relented andhad Lap-Band surgery butgainweightainweightainshe had the procedure reversed.Desperate for results Susanstarted reading a book by JoelFuhrman M.D. and for the firsttime in a long time she felt hope-ful so she decided to dive in.One week later Susan had shed10 pounds and the hunger crav-ings and anxiety that used to plagueher were gone. Within a month herblood was no longer testing posi-tive for diabetes. And in sixmonths shed lost 120 poundsand was able to stop taking

Two years later Susanis down 220 pounds andenjoying a long list of perks.I look younger and have aridiculous amount of energy she shares. Plus her hike into

nutritiutritiutritiutritiutritiutritiutritiutritiutriti

blood was no longer testing posi-months shed lost 120 pounds Susan Weinick,

Whitehouse

Station, NJ

Height: 5'5"

NOW:160 lb

Susanlost

220lb


5/6

The beauty of this

plan is that you

have countless

options,so you wont

suffer from diet bore-

dom. For lots of meal

inspiration, check out

our 216 ways charts.

Simply choose items

from column A, B and

C and mix and match

for meals that deliver

a variety of slimming,

satisfying nutrients.

weight-loss discovery

Delicious ideas to make slimming easy!

34 Firstfor women 6/10/13

Each smoothie can contain a mix of greens, fruit (fresh or frozen)

and nuts/seeds (limit to 1 oz. total per day for fastest weight loss).You can also add ice, water, coconut water, soy milk, almond milk

or hemp milk to reach the desired texture. And be creativeadding

multiple options from each category will boost the nutrient value.

Load up your salads with leafy greens, assorted veggies and

a sprinkle of nuts or seeds (limit to 1 oz. total per day for fast-

est weight loss). And theres no need to stick to just three

ingredientsthe more of these superfoods you pile onto

your plate, the faster the weight will fall off your frame!

EnergizingSMOOTHIE

Fabulously-fillingSALAD Super-satisfyiSOUP

Spinach

Kale

Romaine lettuce

Broccoli florets

Watercress

Baby bok choy

Kale

Collard greens

Arugula

Swiss chard

Zucchini

Bell peppers

Onions

Carrots

Corn

Sunflower seeds

Sesame seeds

Flaxseeds

Chia seeds

Cashews

Garlic

Avocado

Stewed mushrooms

Beans

Fruit-flavored vinegar

Berries

Mango

Banana

Papaya

Apples

String beans

Onions/scallions

Shredded beets

Tomatoes

Bell peppers

GREENS

LEAFY GREENS VEGGIESSUPERFOODS SAVORY ADD-INS

FRUIT NUTS/SEEDS

A B C

A B C A

Great

forbreakfast

Deliciouswith

dinner!

Perfectforlunch!


6/6

nutriti

6/10/13 Firstfor women 3

Broccoli florets/broccolini

Spinach

Kale

Arugula

Swish chard

Black beans

Kidney beans

Pinto beans

ma/Butter beans

White beans

This is a beans-and-greens dietyou

want an abundance of veggies and beans

n your soup, says Joel Fuhrman, M.D.

ase recipe: Bring to a boil 2 cans (15 oz.

ach) no-salt beans; 4 cups veggies;

cups leafy greens; 2 cups carrot juice;

cup each water, prepared low-salt black

ean soup and tomatoes; 14cup cilantro

nd chili powder to taste. Simmer 20 min.

or variety, mix and match the picks below.

It worked for me

Im finally free tolive my life!

Felicia Ricks tried to squeeze intoher size-24 pants, feeling frustrated

that they had shrunk in the dryer.

But as she struggled to zip them

up, she admitted the truth: These

arent the kind of pants that shrink

when you dry thembut I cant go

up one more sizeI refuse!

Felicia knew her pants were the

least of her concerns. She avoided

seeing the doctor because she was

afraid to get high cholesterol read-

ings, and she worried shed needmedication for diabetes, like her

mother. But as much as she wanted

to change, she didnt know how.

That weekend, Felicia was

pointed in the right direction when

she saw a documentary called Eat to

Live with Joel Fuhrman, M.D. The

stuff he was saying about revers-

ing diseases by eating properly

Id never heard that before, she

recalls. It seemed revolutionary.

Felicia immediately took Dr.

Fuhrmans advice, and that week

her clothes began to feel loose. She

admits, It was difficult in the begin-

ning, battling the toxic hunger. But

after a couple weeks I didnt even

want unhealthy foods anymore.

Felicia stuck with the plan, and

her energy, mood and immunity

improvedshe hasnt been sick

since she started the

diet. Plus, her back pain

is history. I surprised

myselfI never thought

Id be here, shares

Felicia, who lost 161

pounds. These foods

really are like medicine.

For decades I was a

prisoner in my mind and

body, and this plan has

given me freedom!

BEANS LEAFY GREENS

B C

myself never thought

THEN:350lbsPHOTO,FELICIA:JOEPOLILLIO.H&M:DEB

ORAHENGELSMAN.STYLIST:BETHMOSNER.STILLS,CL

OCKWISEFROMLEFT:ISTOCKPHOTO(2);FOTOLIA

nutritiutritiutritiutritiutritiutritiutritiutritiutritiutritiutritiutritiutritiutritiutritiutritiutritiutriti

Felicia Ricks, 5

Newington, CTHeight: 5'9"

NOW:189 l

Felicialost

161lbs

muito bom dr fuhrman first for women article052013

Documents