The End of Dieting Quotes

“The three irrefutable facts about health and foods are these: Vegetables, beans, seeds, fruits, and nuts are good for you. Excessive amounts of meat or animal products cause disease. Eliminating refined carbohydrates will aid in sustainable weight loss and overall health.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Once or twice a week, make a giant pot of vegetable bean soup and use that soup for several days to limit cooking chores.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Oil gets absorbed efficiently and quickly and converted almost instantly into body fat. Even olive oil, coconut oil, and soybean oil. When fat calories are absorbed so rapidly in such a large bolus, they cannot all be utilized for energy, so they are rapidly stored as body fat, something Americans have in large supply. Excess body fat increases the likelihood of cancer. Vegetable”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Superior nutrition is the most powerful medicine; pharmacological medicine is comparably close to worthless—especially because a drug prescription gives people tacit permission to continue the same disease-causing diet that caused their problems in the first place.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Black Cherry Sorbet Serves: 3 3 cups frozen sweet black cherries 1 cup vanilla soy, hemp, or almond milk 1 ripe banana, frozen ½ cup walnuts 3 Medjool or 6 Deglet Noor dates, pitted Blend all ingredients in a high-powered blender.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Sunny Bean Burgers Serves: 2 ¼ cup sunflower seeds 2 cups cooked kidney or pinto beans, or canned no-salt-added or low-sodium kidney or pinto beans, drained ½ cup minced onion 2 tablespoons low-sodium ketchup 1 tablespoon old-fashioned rolled oats ½ teaspoon chili powder Preheat oven to 350 ° F. Lightly oil a baking sheet with a little olive oil on a paper towel. Chop sunflower seeds in a food processor or with a hand chopper. Mash beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in remaining ingredients and form into six patties. Place patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to reform the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes. Note: If desired, you can cook these on a grill.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Sunny Bean Burgers Serves: 2 ¼ cup sunflower seeds 2 cups cooked kidney or pinto beans, or canned no-salt-added or low-sodium kidney or pinto beans, drained ½ cup minced onion 2 tablespoons low-sodium ketchup 1 tablespoon old-fashioned rolled oats ½ teaspoon chili powder Preheat oven to 350 ° F. Lightly oil a baking sheet with a little olive oil on a paper towel. Chop sunflower seeds in a food processor or with a hand chopper. Mash beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in remaining ingredients and form into six patties. Place patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to reform the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Easy Avocado Dressing Serves: 4 2 avocados 1 lime, juiced 1 clove garlic, minced ¼ cup minced onion 2 tablespoons nutritional yeast ⅛ teaspoon cayenne pepper or more to taste ¼ cup water Place all ingredients in a high-powered blender or food processor and puree until smooth. Add additional water if needed to adjust consistency.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“So though we should maintain adequate intake of DHA, B12, zinc, iodine, and Vitamin D, we should also be aware that taking too much can also be harmful.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Since both too little and too much iodine can have a negative effect on thyroid function, taking 150 micrograms a day is sufficient and protective.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Supplementation with a low dose of zinc, 10 to 15 milligrams, seems wise.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Therefore, vitamin B12 supplementation beyond what is found in a nutritarian diet is necessary.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“In my experience, 2000 IU is an appropriate dose that most consistently brings most people into the favorable range for 25-hydroxy vitamin D on their blood test.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Day 6 BREAKFAST Eat Your Greens Fruit Smoothie* One slice 100 percent whole grain or sprouted grain bread (see Table 18) with raw cashew or almond butter LUNCH Huge salad with assorted vegetables, beans, avocado, sliced red onion, and Walnut Vinaigrette Dressing* or bottled low-sodium/ no-oil dressing One fresh or frozen fruit DINNER Salad with assorted vegetables and leftover Walnut Vinaigrette Dressing* or bottled low-sodium/ no-oil dressing Easy Vegetable Pizza* Blueberry Banana Cobbler* or frozen blueberries with Vanilla Cream Topping*”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Day 5 BREAKFAST Banana Cashew Lettuce Wrap* LUNCH Huge salad with assorted vegetables and bottled low-sodium/ no-oil dressing, flavored vinegar, or Orange Sesame Dressing* Leftover White Bean and Kale Soup* or low-sodium purchased vegetable bean soup One fresh or frozen fruit. Try apples or peaches dipped in Ceylon cinnamon. Ceylon cinnamon doesn’t have the high levels of potentially liver-damaging coumarin that cassia cinnamon has. DINNER Raw vegetables with Super Simple Hummus* or bottled low-sodium/ no-oil dressing Portobellos and Beans* Fresh or frozen cooked spinach or other vegetable One fresh or frozen fruit. Try semi-defrosted frozen mango. It’s fantastic!”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Day 4 BREAKFAST Thawed frozen blueberries or strawberries mixed with currants, crushed walnuts, and raw sunflower seeds LUNCH 100 percent whole grain wrap or pita with mixed greens, tomato, avocado, sliced onion, and Russian Fig Dressing* or bottled low-sodium/ no-oil dressing (add 2 ounces of baked chicken or turkey if desired) One fresh fruit. Always keep some apples on hand, because they don’t get crushed when traveling with you. DINNER Salad with bottled low-sodium/ no-oil dressing White Bean and Kale Soup* or low-sodium purchased vegetable bean soup with added frozen vegetables Apple Surprise* or fresh or frozen fruit”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Day 3 BREAKFAST Overnight Oatmeal* with dried and fresh fruit One navel orange LUNCH Huge salad with assorted vegetables, pumpkin seeds, and bottled low-sodium/ no-oil dressing or flavored vinegar Leftover Black Bean Quinoa Soup* or low-sodium purchased vegetable bean soup One fresh or frozen fruit DINNER Raw vegetables with Super Simple Hummus* or bottled low-sodium/ no-oil dressing Sweet Potatoes Topped with Black Beans and Kale* Fresh or frozen fruit. Try frozen cherries; I love them left out of the freezer for just 15 to 20 minutes so they’re still a little frozen.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Day 2 BREAKFAST 2 pieces of fruit 1 ounce almonds (about 1/ 4 cup) LUNCH Huge salad with assorted vegetables, sliced scallions, boxed or canned beans, and Easy Avocado Dressing* or bottled low-sodium/ no-oil dressing One slice 100 percent whole grain or sprouted grain bread (see Table 18) One fresh or frozen fruit. Try defrosted frozen peaches sometime; just take them out of the freezer and place in the fridge the night before. They’re great! DINNER Salad with assorted vegetables, with leftover Easy Avocado Dressing* or bottled low-sodium/ no-oil dressing Black Bean Quinoa Soup* or low-sodium purchased vegetable bean soup with added frozen veggies Banana with low-sodium, natural peanut butter or raw cashew butter”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Week 1: Too Busy to Cook a Nutritarian Menu Day 1 BREAKFAST Oatmeal with blueberries and chia seeds. Combine 1/ 2 cup old-fashioned oats with 1 cup water or nondairy milk. Heat in microwave on high for 2 minutes, stir and microwave an additional minute. Stir in thawed frozen blueberries and chia seeds. One apple or banana LUNCH Huge salad with assorted vegetables, walnuts, and bottled low-sodium/ no-oil dressing Low-sodium purchased vegetable bean soup One fresh or frozen fruit DINNER Carrot and celery sticks, cherry tomatoes, raw cauliflower, and red pepper slices with bottled low-sodium/ no-oil dressing Sunny Bean Burgers* on 100 percent whole grain pita with tomato, red onion, sautéed mushrooms, and low-sodium ketchup Black Cherry Sorbet* or fresh or frozen fruit”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Remember to include different kinds of lettuce and greens, tomatoes, shredded onion, and at least one shredded raw cruciferous vegetable in your salad every day. For added veggies, choose from red and green bell peppers, cucumbers, carrots, bean sprouts, shredded red or green cabbage, chopped white and red onion, lightly sautéed mushrooms, lightly steamed and sliced zucchini, raw and lightly steamed beets and carrots, snow peas, broccoli, cauliflower, and radishes. Add different types of beans as well as some cooked vegetables for variety.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“I just blend a bag of frozen strawberries with a peeled navel orange and a squeeze of lemon.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Mix together a frozen banana, a few tablespoons of coconut flakes, two Medjool dates, and 2 teaspoons of cocoa powder—and just like that, you have a creamy chocolate ice cream.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Look for Ceylon cinnamon,”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Try fresh parsley, basil, dill, and cilantro instead of the dried versions to add fresh, distinct flavors to your dishes (the general rule of thumb is that 1 teaspoon of dried equals 1 tablespoon of fresh). The mild flavor of parsley complements many dishes. Incorporate it into your recipe or sprinkle it on top. Fresh basil is a staple of Italian cooking and shines when paired with tomatoes. Dill complements cucumbers, green beans, and other vegetable dishes. Oregano is wonderful sprinkled on salads, and cilantro adds distinctive flavor to Mexican dishes like salsa and chili as well as Asian recipes and curries. Add fresh herbs at the end of cooking for optimal flavor.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Heat a nonstick skillet until it’s very hot, add sliced onions, and stir them constantly until they are tender and translucent or just lightly browned. Be careful not to burn them. Add a teaspoon or two of water if desired. After the onions are cooked, add a splash of balsamic vinegar to enhance their sweetness.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“To toast nuts or seeds in the oven, arrange them in a single layer in a shallow baking pan in a 350 ° F oven for five to ten minutes, rotating them occasionally until they are very lightly browned. Sesame seeds can be toasted on the stove in an ungreased skillet just by shaking them in a hot pan for two to three minutes.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Roast peppers by placing them on a rimmed baking pan in a 375 ° F oven for fifty to sixty minutes, turning every twenty minutes, until the peppers are evenly browned and soft. Let them cool, and then peel them and remove the seeds.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Roast garlic. Roasted garlic is milder, richer, and sweeter than raw garlic. You can use it in salad dressings, dips, soups, and vegetable dishes. Roast unpeeled garlic in a 350 ° F oven for twenty-five minutes or until soft. When cool, remove the skins and add the paste to whatever you like. I recommend having a small glass jar of roasted garlic in the fridge at all times to mash into various dishes and dressings.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Tip for Preparing Broccoli Cut off the stems from the florets and cut them in quarters, lengthwise, first in half and then in half again. Steam the cut stems and florets for about thirteen minutes. Or, if you like the stems more tender, put them in the pot to steam for two minutes and then add the florets for thirteen minutes more.”
― Joel Fuhrman, The End of Dieting: How to Live for Life

“Tips for Preparing Artichokes To cook an artichoke, slice 1 inch off the tip. Cut off about ½ inch or less of the very bottom piece of the stem to expose the fresh green bottom, keeping the remaining stem attached. Then, using a large, sharp knife, slice the artichoke in half lengthwise. Once sliced in half, you can see the fuzzy inedible choke part. Use a small, pointed knife to cut a deep half-moon-shaped incision where the heart meets the choke. Scoop out and discard the fibrous and hairy choke from the center of each half. Place the artichoke in a steamer basket over several inches of water. Bring the water to a boil, cover, and steam for eighteen minutes. Set the artichoke aside until it’s cool enough to handle. To eat, peel off the outer leaves one at a time. Tightly grip the outer end of the leaf, place the opposite end in your mouth, and pull through your teeth to remove the soft, pulpy, delicious portion of the leaf. You can also scrape off the edible portion with a butter knife. Then you can eat it plain or prepare a healthful dip or dressing to use as a dip. Continue until all the leaves are removed. Cut the remaining heart into pieces and enjoy!”
― Joel Fuhrman, The End of Dieting: How to Live for Life