Dr Furhman recommends a diet rich in micro-nutrients and fiber, highlighted with foods such as
colorful plant foods, greens, beans, onions, mushrooms, berries and seeds. His acronym for these

GREENS – Contains only 100 calories per pound. They give sustenance , minerals, vitamins and
energy and often have more proteins than meat. They supply a large amount of fiber that aids
digestive organs and less stress for the heart. Just be careful to wash well if not grown organically.

BERRIES – Include eating a cup of fresh berries everyday in your diet. You can choose from a wide
variety of coloful berries: blueberries, strawberries, raspberries, blackberries and indian
gooseberries. They are linked to reducing risks of diabetes, cancer and dementia. They are also
richer in vitamin C than oranges, lemons and limes. They are more fibrous and less acidic in
nature. They taste great in shakes and good as a drink or desert.

ONIONS – Eat everyday. Use with your minced garlic and tomatoes to saute all other foods. Use
olive oil or coconut oil for your saute. You may eat raw with your greens as garnishing and give a
flavorful kick to any meat dish. You can also add daily to your omelette. Onions and scallions
contain organosulfate compounds, which target cancer cells.

MUSHROOMS – Magic Mushrooms, just the size of the thumb of cooked edible mushrooms everyday
can lower risk of breast cancer for women by 64%, according to a study done. The antibiotics
penicillin and streptomycin were derived from fungi and mushrooms can treat ordinary skin
diseases to pandemic disease AIDS. Scientific studies will be discussed in later journals.
Beans – In the research study by Dr. Joel Furhman, he said that eating half a cup of beans
everyday also reduced the risk of cancer for men and women. This was published in a research
material in Nurses Health Study.”

SEEDS – The category includes flax, hemp, chia and sunflower seeds as well as nuts. Both seeds
and nute supply micronutrients, including plant sterols that reduce cholesterol levels and fight heart
disease. Eat an ounce a day of nuts and seeds. Combine with your salads or shakes.

Dr. Joel Furhman, a researcher, board-certified physician in the United States and a New York
Times best-selling author has spent two decades studying the science of nutrition. In his practice

and in his best selling books, he takes a food-based approach to obesity and chronic disease. His
works show that by starting on a plant nutrient rich diet, the signs of aging can be reversed and
cognitive functions improved, even after years of eating a “Standard American Diet.”

Written by: Lourdes Hizon – Guevara

Book: EAT FOR LIFE : The Breakthrough Nutrient-Rich Program for Longevity, Disease Reversal,
and Sustained weight Loss . By Joel Fuhrman, MD

Coach Joseph G, B Sports Science UP Diliman, BS Real Estate Management,Health Optimization