NEW: fully expanded and revised second edition is now available! This book was written to provide all of the guidance a person would need to understand how to eat and what to eat for optimal health and weight, healing, and prevention. This book is packed with practical tips from how to set up your kitchen to various meal ideas. Its foundation is based on holistic practices, and thus, it also helps people understand the broad nature of health, how to optimize our lifestyles, and understand the power of the mind in the creation of our health.

About The Book

Our present-day society offers more food choices, more medical support, and more nutrition resources than ever before, yet our human race is inflicted with more health and weight challenges than ever. The basic act of nourishing ourselves has become a complex task and we have turned the healing and preventative power of food against ourselves.

Healing & Prevention Through Nutrition takes the reader on a journey to reconnect with the most fundamental healing tool—our food. In a clear and concise manner, you will learn how to eat, what to eat, and why for optimal health, weight, and wellness. You will learn how to navigate the modern food and nutrition landscape and make the best choices for your wellbeing. The book presents the most important and up-to-date information about the unparalleled power of real, whole foods and nutrient density, as well as holistic living practices.

Offering an abundance of practical tips for optimal eating and living, the book is an indispensable resource that you can easily refer to often. You will walk away empowered and confident about the necessary steps you need to take to improve the quality of your life. Whether you are interested in weight loss, healing, prevention, or optimal health maintenance, you will be equipped with the right knowledge and resources for knowing how to make that happen. Begin the transformation to live your best life ever now!

Book Overview


Written by Dr. Elaine R. Ferguson, MD, bestselling author of Superhealing: Engaging Your Mind, Body, and Spirit to Create Optimal Health and Well-Being

Part 1 — How To Eat

Learn the foundation needed for optimal nutrition. Includes discussions on:

  • What does “health” and “healthy” really mean
  • Why the “everything in moderation paradigm” does not work for optimal health
  • Why is there so much nutritional confusion and contradiction
  • How to take accountability for your health
  • Why whole-food, plant-based is the vital foundation
  • What is the acid-alkaline balance and its importance
  • How to understand organic and its importance
  • What raw food entails and its importance

Part 2 — What To Eat

In this part learn what specific foods make up an optimally healthy diet. Specific topics include:

  • How to get the most of fruits and vegetables
  • Which vegetable must be the foundation of our diet for optimal health
  • How to understand what whole grain really means
  • Why beans and legumes are so powerful for our health
  • How to approach animal foods for optimal health
  • What drinks are part of optimal health
  • Why all water is not equal
  • What oils to use
  • What makes herbs and spices an essential part of the diet
  • What sweeteners to use for optimal health
  • Practical meal ideas for breakfast, lunch, dinner, snacks, and desserts

Part 3 — Beyond Food

In this part learn what other elements must be considered for optimal health. Specific topics include:

  • How to understand the world of supplements and which to use
  • How to understand the world of nutrition numbers and daily recommendations
  • What the numbers on a nutrition facts label really tell us
  • How to approach carbohydrates, fats, and protein in an optimal manner
  • What kitchen appliances will improve optimal meal preparation
  • What holistic lifestyle habits must be applied for optimal wellbeing
  • How societal mind patterns about nutrition can sabotage your wellbeing
  • What role the mind plays in the creation of our health or disease

Where to Buy

The paperback edition of the book is available at all Amazon online book stores around the world, along with many other selected book stores.

Kindle eBook edition can be read using the free Kindle Reading Apps for your computer or mobile device—like iPhone, iPad, Android, and more—and on all Kindle devices. Get your free Kindle Reading App here.

Also available on:

Second Edition Reviews, Testimonials & Videos

Book Intro Video

Reviews & Testimonials

Healing & Prevention Through Nutrition is a clarion call to nutritional and health empowerment. Evita is indeed a nutritional troubadour providing a laser-sharp guidance light of substantive evidence-based information, common sense, and ancient truths. This book will inform you, enlighten you, and empower you with the information and inspiration to take charge of your health and wellbeing through a holistic approach to optimal nutrition and living.

Elaine R. Ferguson, MD, author of Superhealing: Engaging Your Mind, Body, and Spirit to Create Optimal Health and Well-Being,

With the rise of chemical contamination, genetic manipulation, and corporate control of our food supply, nutritional literacy has become an essential survival skill. And there is no better resource to educate oneself than Evita Ochel’s smart, no-nonsense, easy-to-read guide to healthy eating. Healing & Prevention Through Nutrition teaches us about the relationships between diet and disease and how a lifestyle that incorporates natural, whole, unprocessed foods is the best medicine. Highly recommended!

Larry Malerba, DO, holistic physician and author of Green Medicine and Metaphysics & Medicine,

Healing & Prevention Through Nutrition shows us how to take charge of our own health outcomes without having to rely on doctors, drugs, surgeries, and wishful thinking. Based on cutting edge science and brimming with common sense, it gently guides us through the minefields of nutritional dogma and tainted research. If you follow Evita’s recommendations, you will grow happier, healthier, and a lot less confused.

Howard Jacobson, PhD, contributing author to WHOLE: Rethinking the Science of Nutrition and host of the Plant Yourself podcast at

I very HIGHLY RECOMMEND this book. There is no preaching and “have to’s”, it is just teaching at its best level and the science is definitely presented in an appropriate reading-comprehension style. The author wants the reader to know and understand: Food and eating are a whole person responsibility.

Patricia’s Wisdom: Read full review here

Evita I love your book! You make everything so simple, you give lists of all the foods so I can start eating greater variety, and you tell me approximately how much to eat each day so I am not guessing/confused. But my favorite part is how you are so very strict yourself but don’t impose it on me, you gently guide me to do what I can without telling me never or don’t.

Shaun D., WA, United States

With regards to your nutrition book, I honestly cannot say enough good things about it. It was wonderful to read through the first time, but it is even more wonderful to return to specific sections as I gradually find time to deepen my knowledge in specific areas of nutrition. I just love having a reliable, foundational source of nutrition with your book, and no other book has been as direct, simple, and to-the-point as yours. Your book provides such an excellent foundation that I really can’t see how any other nutrition book is necessary.

Mark M., ON, Canada

Evita Ochel is an inspiring teacher with a holistic approach towards healthy living. This book will help you uncover the unbiased truths about many areas of nutrition and lifestyle. The main focus of this book is on nutrition: the first part is on “How to Eat” and the second part is on “What to Eat”. Here, Evita presents very practical and valuable guidelines that are based on a whole-food, plant-based diet. She shows you how and why this can be an all-encompassing lifestyle approach to help us thrive and lead our healthiest and best life possible.

The final section “Beyond Food” effectively summarises some of Evita’s classes on Learn It Live that I’ve viewed such as the ones on protein, supplements and the sun. More specifically, Evita explains why there is so much misinformation about such topics in our society and how we can tackle this in a discerning manner to best help ourselves. The final 2 chapters have encouraged me to find out more about positive lifestyle choices relating to sleep, exercise, mindfulness and meditation.

I highly recommend this book and believe it can serve as an excellent reference and introduction to plant-based eating.

Adam H., Germany

First Edition Reviews, Testimonials & Videos

Book Intro Videos

Short video - provides a quick book overview:

Long video - provides a detailed book explanation from author:

Reviews & Testimonials

Healing & Prevention Through Nutrition is an outstanding book that cleared up some of the food areas that were still questionable. This well written book will explain each food group and what is unhealthy, and why we should be eating raw and natural foods for optimal health. I was able to take my eating habits up to the next level to achieve optimal health and give me a better chance of preventing the many ailments and diseases that we face today.

David Bower, Entrepreneur, Nutrition and Health Blogger

It has never been more important to understand the connection between the foods you put into your mouth and your overall health. Diabetes, obesity, heart disease and countless other diseases are rampant in our modern world. What do these diseases have in common? They are, in large part, the result of the food choices you make every day. Evita Ochel’s Healing & Prevention Through Nutrition is a small book with a powerful nutritional punch. Evita’s advice of low-calorie, high nutrition, plant-based, and low processed food is exactly what you need to get yourself on track to a healthier and more energetic you.

Dr. Scott Olson, ND, Naturopath, Author —

This is what REAL eating is all about. Finally a common-sense book to enlighten and inspire everyone towards making better food choices. Seeing beyond all the junk that masquerades as ‘food’ nowadays, you will understand the TRUTH of the cause of disease and then realize the power to ultimately control your health by what goes into your body. And to all the dieters out there…ditch every gimmick you’ve tried and toss the diet books. A must-read for anyone who wants to live the life that they have imagined—full of health and VITALITY.

Dr. Colette Szalay, DC, Chiropractor, ON, Canada

Evita does a remarkable job of having a conversation about health, not a dissertation. Evita shows us that healthy eating is not about food groups and daily allowances, it’s about clean eating and re-acknowledging the human relationship we have with food. Healing & Prevention Through Nutrition offers no agenda other than to provide practical nutrition tips and advice, and to remind us that health is our most valuable asset.

Dr. Alexander J. Rinehart, MS, DC, CCN , Certified Clinical Nutritionist & Chiropractor —

Healing & Prevention Through Nutrition changed my life. After 20 years of struggling with what, how & why I eat, along with body image, the advice contained within this book has freed me. Evita Ochel provides a simple roadmap that integrates mind, body and spirit considerations when it comes to holistic nutrition. By following her advice, looking and feeling my very best has never been easier.

Megan Bord, Author & Manifesting Coach —

Evita’s lifelong commitment and passion for natural health and wellness resonates in her words and every action in her life. Whether you’re reading this book or working with Evita one-on-one, if you follow her suggestions you’ll be guaranteed to see results! In this book, Evita returns the power of personal health back where it belongs—to you! With so much misinformation out there, this material finally offers honest, easy and detailed info to help you understand the right choices to make for any healthy goal—weight loss, healing foods, better energy, longevity. A must-have gift for anyone seriously interested in healing their body and making the right nutritional choices for themselves and their family for life!

Unity J. Schmidt, Energy Healer & Life Path Guide —

Thank you for writing this book. When an author writes a book, it’s amazing how you never know how many lives it will impact for the better. As a direct result of your book my family (husband and three sons) have completely changed our diets as directed by your book. We feel better mentally and physically and we use your book to teach our sons the facts on nutrition. Thank you sincerely for writing this book.

Tesheena Lowry, Author and Founder of

Tesheena’s review of Healing & Prevention Through Nutrition on The Autodidact Scholar

Healing and Prevention Through Nutrition is one of the best natural nutrition resources I have read. It teaches and reminds you of how to maintain health and prevent disease through food. Not only is it informative, easy to understand, and well laid out, but it is also truly inspirational. Evita makes eating for optimal health achievable for anyone and everyone and that’s what makes this book a must-read!

Allison Jorgens, B.Sc., P.H.Ec., Food Labels Specialist and author of “Read It With A Grain of Salt” —

Dear Evita, I just finished reading your book Healing & Prevention through Nutrition. What a remarkable book…well written and researched. An inspiration towards making better food choices and a big reminder that health is our most valuable asset. You’ve been my hero when it comes to healthy lifestyle and I really love your book. It really opened my eyes. I just wished I’d started paying attention to food choices a bit earlier in my life…but later is always better than never.

Metod, QC, Canada

I just wanted to say thank you because I never took the time to do so after reading your book. It helped me to understand what healthy eating actually means and how important it really is. There is so much useful, practical information to gain from it, for example: I never would have thought of joining a CSA food share program (actually, I didn’t even know they existed) until you mentioned them in your book. I looked into it and it seemed like a great idea so I signed up! I can now easily enjoy fresh organic and local eggs, veggies, and fruits by picking them up 2 minutes away from my house (how awesome is that?). Anyway, just wanted to say thank you and let you know how much you inspire me on a daily basis.

Antonia, ON, Canada

This book is awesome! In my opinion Evita Ochel did a fantastic job writing a book easy to understand, learn with and follow. Information of how to eat wholesome and balanced foods for folks learning as I am. I highly recommend this book. I am enjoying learning to eat a more plant based & alkaline diet and this book is the right size to fit in my purse so I can take it as I go shopping as lists of varied foods with in. I really like that towards the back of book many tables of ideas of meal plans with lists are provided. She shares ideas, the choice is ours as we eat. I am very happy with the book - thank you Evita for writing this.

Charlene Fellows, VT, United States