HEALTH AND NUTRITION

"Let food be thy medicine" hippocrates

While we know that littering and polluting rivers and streams are bad, somehow we have accepted that polluting our own bodies is acceptable and ok, and the products we currently call food have no impact on our health or the environment.

This is just not true and until we wake up and realise that we, as individuals, have the power to bring back both health to our bodies and the environment.

Personal responsibility, as scary as it may seem at first, is the only way we can take back our health and the health of our planet.

OUR POWER IS AT THE END OF OUR KNIVE AND FORKs

Whole Food Plant Based is not the same as vegan

Important to note; Vegans with very low calorie intakes tend to have low intakes of  ALL  minerals and vitamins! 

People with low calories intakes regardless of diet, have low levels of many nutrients, this relates more to limited food consumption, insufficient variety, or a diet focused on refined foods, rather than a WFPB diet being insufficient! 

This way of eating is about building a daily diet that covers all aspect of human health, now lets get building!!

As vegan diets become increasingly popular, the range of fake ‘meat’ products available nowadays is greater than ever before.  While these products do not have any animal products in them, many are just as high in calories, fat and salt as their animal-based original. You can be an unhealthy vegan if you eat too many products.

These food like products can be useful for help people transition towards a whole food plant based way of eating, but are not ideal for long term health.

A whole food, plant-based diet is one that centres on whole, unrefined, and unprocessed foods. It’s made up of fruits, vegetables, whole grains, beans, legumes, nuts, and seeds.

Like a vegan diet, a whole food, plant-based diet excludes all meats, fish, dairy products, and eggs, however, it also steers clear of most refined and processed foods like refined white flours and grains, refined sugars and processed oils.

‘Whole food’ and ‘plant-based’ are terms typically used to describe something that is made from whole, plant foods that have not been refined into a products that needs a nutritional labels to ‘tell’ us what is in them. Nature’s already done the work!

This way of eat and living does away with counting macro’s, calories and worrying about if you’re getting enough vitamins and minerals, all the works been done.

Today we think we ‘know’ more about nutrition, but at the same time we are the unhealthiest and fattest that we have even been.

Something is wrong and is what we are eating.

Powers and I have been eating a whole food, plant-based diet since 2016 and we really feel the benefits, this way of living has both changed and saved our lives.

By basing your diet around plant-based whole foods, you are automatically upping your fibre, vitamins and mineral.

Fibre in it’s whole form is only found in plant-based foods, eating plants also greatly increasers the nutritional content of your diet, as whole foods are packed with vitamins, minerals and goodness and they come in there own packaging not needing labels.

They keep you fuller for longer, cost dramatically less than processed food, have less environmental impact, and help to lower the impact of animal suffering.

We now live, promote and educate people how to transition from the standard diet of eating animals products everyday toward a whole food plant based way of eating and living.

This way of living and eating will save your waist line, your health, and the environment.

LET ALL DIETS DIE, IF YOU WANT TO BE A WINNING IN A LOSING GAME YOU HAVE TO BE IN IT FOR THE LONG HAUL. 

DITCH THE DIETS LIVE THE WHOLE FOOD PLANT BASED WAY!

Powers and Christie-lee

 

Curious about a whole-food, plant-based diet (WFPB)? We are is here to help you get started.

The term “whole” in WFPB describes foods that are minimally processed. This includes as many whole grains, fruits, vegetables, and legumes as you want.

Many people eventually give up the “diet” label, in favour of “lifestyle.” Perhaps that’s because our popular notion of dieting has become so confusing.

A WFPB lifestyle is different. It’s not a short-term punishment charged by guilt. It’s not a set of complicated meal plans. It’s simply a return to whole foods, rich flavours, and natural health.

What do I eat?

It’s pretty simple: whole, unrefined, plant-based foods. Simple that’s it.

Why?

The benefits of a healthy lifestyle are enormous. When you adopt a whole food, plant-based lifestyle you can increase the odds that you will:

Lower risk of prostate, breast & other cancers

Prevent, even reverse, heart disease

Prevent & treat diabetes

Lose weight & have more energy

Live longer…

and much more

The cost to you? Simply changing your diet.

It has never been so easy or so relatively effortless to achieve such profound benefits.

What do you put on your plate…

Eat these in abundance.

Enjoy a wide range of whole, unrefined plants. The best news of all? You can eat when you’re hungry and eat until you’re full.

Whole Grains

barley, brown rice, teff, millet, wild rice, quinoa, amaranth, steel cut and rolled oats, whole wheat

Lentils and Beans

Legumes (dried or canned with minimal salt)

adzuki, beans, black beans, black-eyed peas, chickpeas, fava beans, kidney beans, soybeans, green beans, peas, mung beans, lentils, lima beans, pinto beans, homemade veggie burgers

Greens (fresh or frozen)

kale, collards, spinach, lettuces, parsley, cilantro, chards, bok choy, arugula

Roots

all kinds of potatoes, onions, leeks, carrots, radishes, beets, garlic, ginger, turnips, daikon

Other Veggies

squash, celery, brussels sprouts, cauliflower, mushrooms, asparagus, peppers, tomatoes, zucchini, sea vegetables

Fruit (fresh or frozen)

apricots, apples, bananas, berries, cherries, melons, mangoes, papayas, pineapple, grapes, kiwi, plums

Omega 3 Rich Seeds

flaxseed, chia seed

Spices

all spices

Beverages

water, unsweetened plant “milks”, herbal teas, green tea, less coffee

Eat these sparingly.

Many of the foods in the “sparingly” list are healthy foods, for example, avocados and seeds have many valuable nutrients but are still high in calories and fat. So if weight loss is your goal you must limit these foods.

You must be careful to not fall into  swapping from fatty high calorie foods, like fats cheeses, dairy, and fatty meats, to these very healthy BUT still high in calories and fat foods, because they are still craving rich, fatty foods.

Nuts

peanuts, almonds, walnuts, cashews, and nut butters (a serving of almonds is 23, which equals 1 ounce, ¼ cup or about 1 handful)

Coconut

low-fat coconut milk, unsweetened shreds or chips, raw

Avocado

Seeds (except omega 3 sources)

sesame, pumpkin, sunflower

Dried Fruit

Added Sweeteners

maple syrup, date syrup, molasses

Minimally Processed Whole Soy Products

tofu, tempeh, miso

Beverages

caffeinated coffee and tea, alcohol

If purchasing a pre-packaged food product, be sure to carefully read what is in the package, box, or can. Note that product ingredients are listed in descending order, with the greatest amount by weight listed first. Purchase products with just a few recognisable plant-based ingredients. The less processed the better, we say 4 or 5 items NO more.

Avoid these foods.

The standard Western diet, is heavy on meat, dairy, white flour, sugar, and oil.

Imagine the standard fast food meal of a cheeseburger, fries, and a milkshake, or a “healthier” meal which might include chicken, rice, and broccoli with a cheese sauce, not to mention a protein bar for all the gym junkies.

Whether it is promoting the image of “healthy” or junk food meal, the Western diet relies heavily on animal foods and processed food like products, these are not foods they are products, stripped of their nutrients, then those chemical  nutrients are added back in measurable quantities, giving us the impression of health.

The consequences of the Western diet are epidemic levels of obesity, heart disease, cancer, pre diabetes and diabetes and the way we think of  health is more in term of disease and this way of living costing us our lives, both while we are alive and shorted lives.

Meat

fish, poultry, seafood, red meat, processed meat

Dairy

yogurt, milk, cheese, butter, half and half, cream, buttermilk

Eggs

chicken, duck, quail, ostrich

Plant Fragments (these oftentimes include vegan replacement foods)

Added Fats

oils*, margarine

*Oil, even the finest olive oil, is 100% fat, calorically-dense and nutrient-poor. These will still add to  vascular disease when over consumed. For those with known heart disease, even adding a little oil can have a negative impact on heart health.

Refined Sugar

white sugar, barley malt, beet sugar, brown rice syrup, brown sugar, cane juice crystals, cane sugar, corn & avaga syrup, confectioner’s sugar, fructose

Refined Grains

white flour, white rice, quick cook oats

Protein Isolates

soy protein isolate, pea protein isolate, seitan

Beverages

soda, fruit juice (even 100% pure fruit juice), sports drinks, energy drinks, heavy coffee drinking

WHOLE FOOD PLANT BASED COOKING RESOURCES

Whole Food, Plant-Based (WFPB) Resources

 

By: Jane Birch 

Resources supporting a whole food, plant-based diet are abundant. More than you’ll ever have time to fully explore is freely available on the Internet, but I recommend you include the following two items in your study, even if you have to purchase them.

1. Forks Over Knives. This documentary is the best short introduction to a WFPB diet. It is widely available through Netflix, Amazon, and possibly your local public library. Don’t miss it! (I also highly recommend The Forks Over Knives Plan for a step-by-step transition guide.)

2. The China Study by T. Colin Campbell and Thomas Campbell. This is the best book for understanding the power of this diet. Campbell does not include practical advice or recipes, but he presents the main scientific facts in a compelling way, backing every assertion with appropriate references. It may be available at your local library, but I encourage you to purchase the book. It is inexpensive and well worth the cost. Be sure to get the “revised and expanded edition.” See Amazon.

If you are LDS, you will want to watch my Word of Wisdom video. See also my book (I don’t pocket any earnings from it!): Discovering the Word of Wisdom. This book presents the evidence for a whole food, plant-based diet through an exploration of the Word of Wisdom. You can also read my articles on Meridian Magazine.

WFPB Websites and Related Resources

Due to the generosity of many WFPB experts, there is plenty of information freely available on the Internet. Below, I highlight a few favorite websites, especially from the long-time heavyweights in this field, but you can find plenty more if you look. I also describe a few more books and other resources featured on these sites.

Dr. John A. McDougall, MD — drmcdougall.com

Dr. McDougall has been promoting a WFPB diet (which he calls a “starch-based” diet) longer than anyone on this list. His website is a treasure trove. It contains a huge variety of useful information, helpfully organized by topic. He provides a free program, free videos, excellent newsletters, hundreds of recipes, and a huge, very active, discussion board. He also sells very useful books, DVDs, seminars, and short-term live-in programs, but the basic information is entirely free (and completely adequate for achieving success). You can also find many more videos by Dr. McDougall on YouTube.

I also recommend Dr. McDougall’s latest book, co-written with his wife, Mary McDougall, The Starch Solution: Eat the Foods You Love, Regain Your Health, and Lose the Weight for Good! (2012). It is the culmination of over 40 years of experience and contains much of the knowledge he and Mary have gained over the years through research, interactions with thousands of patients, and spreading the word about a low fat, starch-based diet through books, seminars, and other presentations. But frankly, all of McDougall’s books contain the exact same message. He has not needed to change his advice because it is really that simple.

Dr. Caldwell B. Esselstyn, Jr., MD — dresselstyn.com

This site features Dr. Esselstyn’s excellent book Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure (2008). The book is well worth reading; if you would prefer not to make a purchase, there is plenty of free information on his site (see Articles & Studies). You can also find many more videos by Dr. Esselstyn on YouTube. He is a great presenter, so be sure to watch at least one! Here is Dr. Esselstyn’s TED Talk, “Making Heart Attacks History.”

Dr. Esselstyn has worked with hundreds of patients, and he has documented the power of a WFPB diet to stop and reverse the progression of heart disease. He presents the medical evidence for abstaining from free oils in a clear, understandable fashion that will convince even the most reluctant readers of the importance of taking care of their endothelial lining.

Forks Over Knives — forksoverknives.com

This growing website, based on the documentary with the same name, is worth subscribing to so you get free emails when it is updated. It contains great personal stories, good advice, and wonderful recipes. If you are new to this diet, I highly recommend The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet (2014). It will tell you all you need to know to be success and help you transition step-by-step. I also recommend the Forks Over Knives cookbooks.

T. Colin Campbell, PhD — nutritionstudies.org — thechinastudy.com

Colin Campbell is the author of the must-read book The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health (2006, 2016). See also his excellent new book, Whole: Rethinking the Science of Nutrition (2013). For people who really want to dive into the science behind a WFPB diet, consider enrolling in his Certificate in Plant-Based Nutrition course offered through the T. Colin Campbell Foundation and eCornell.

Jeff Novick, MS, RD — jeffnovick.com — www.facebook.com/JeffNovickRD

Jeff Novick is an extraordinary teacher. You can check out clips from some of his presentations online, but his DVDs are worth purchasing. His Fast Food DVDs take you through the process of making quick, delicious, and nutritious food in ten minutes or less with items you can store in your pantry and freezer. In his series on weight loss and nutrition, he draws on his expertise as a plant-based dietician to help you sort fact from fiction in a world full of contradictory dietary advice.

Jeff moderates many of the discussion boards on Dr. McDougall’s site, drmcdougall.com/forums, which makes these even more valuable. Also check out his Facebook page for a steady stream of news and good advice.

Rip Esselstyn — engine2diet.com

Rip is Caldwell Esselstyn’s son. His book, The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds (2009) is a great read and is especially good for the young adult population (see also his second book, The Beef With Meat (2013). The website keeps it simple with essential basic facts and recipes and links to additional resources. Whereas Dr. Esselstyn’s diet is considered “plant perfect,” geared especially toward those who are recovering from heart-related events, Rip’s advice is “plant strong” and will appeal to those in relatively good health who are looking for more energy and better performance.

Neal D. Barnard, MD —pcrm.orgnealbarnard.org

Dr. Barnard is the Founder and President of the Physicians Committee for Responsible Medicine (PCRM). He is a long-time advocate of a WFPB diet and also a strong proponent of protecting animals. His many books are all very well-written and useful. The PCRM website includes well-organized research on various topics, breaking news, and recipes.

VegSource.com

This site, ably run by Jeff and Sabrina Nelson, links to a lot of useful resources. This site does not shy away from controversy, and you can find all kinds of interesting things here.

Dr. Michael Greger, MD — nutritionfacts.org

Dr. Greger does an amazing job of summarizing and sharing peer-reviewed research data in an entertaining, useful way. His book is well-written and does a great job of summarizing the evidence that supports a plant-based approach to all the major chronic disease: How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease.

Dr. Greger is best known for the amazing short videos he creates to summarize the current research in nutrition. Unfortunately, because most academic research is so reductionist, it is hard to interpret, and even with these helpful videos you’ll find some contradictory advice. Most of his videos are very short, but I HIGHLY recommend his year-in-review videos:

PlantPure Nation — plantpurepods.com

PlantPure is a new grassroots community linking people all over the world who want to eat a WFPB diet. You can join (or create!) a community in your own local area! I have a POD called “Fans of the Word of Wisdom.” It is based in Provo, Utah, but anyone can join.

Dr. Joel Fuhrman, M.D. — drfuhrman.comdiseaseproof.com

Dr. Fuhrman provides some good, solid information. His forum is only available to paid subscribers, and he sells a lot of things from his website. I’d stick with the free stuff. His book, Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss, is a best seller and has been highly influential in converting people to a WFPB diet.

Dr. Dean Ornish, M.D. — ornishspectrum.com

Dr. Dean Ornish is a well-respected researcher who has done a great deal to bring plant-based, low-fat diets to the consciousness of America. His recent approach, The Spectrum, provides a lot more flexibility in terms of how strict people want to be with the diet aspect of the program, including allowing some animal foods. This certainly appeals to some people who don’t feel they can go 100 percent or who want to get there more gradually.

Facebook Sites & Support Groups

I have two Facebook groups. Join either or both groups to see the posts in your Facebook feed). I usually post new items to the first group.

Of course, most of the experts have their own Facebook pages. If you love Facebook, you’ll want to check out all of them:

Other helpful Facebook Groups

The WFPB Mormon Map

Want to find other Mormons in your geographic area interested in a WFPB diet? Add your name to the WFPB Mormon Map so that others can find you and you can find others. This site is public, but only those who have the URL can find it, so it is also fairly private (it does not show up on search engines).

More WFPB Books

Here are some of the best WFPB books: Recommended Books for a Whole Food Plant-Based Diet (Note: Amazon discontinued Listmainia in 2014, so I am not longer able to add to this list.)

Certification Programs by WFPB Experts

Note: These are excellent programs, but they are costly and time-consuming. If you can’t afford the cost or the time commitment within a limited time frame, you can get a similar educational experience through your own intense study of the books and website resources by WFPB experts on this page.

Plant-based Podcasts & Videos

  • Plant Yourself podcast by Howard Jacobson (co-author with T. Colin Campbell of Whole). He interviews very interesting experts and others with experience. Not all are about plant-based eating (but even the other topics are usually very interesting). See my favorite episodes here.
  • Meal Mentor podcast by Lindsay S. Nixon (the Happy Herbivore). These are average people who have had success on the diet.
  • Live with Dr. McDougall. A weekly webinar with Dr. John McDougall or a guest. (Note, you can convert these to an audio file: start the video, click on the YouTube logo to see same video in YouTube, then paste the YouTube URL into ListenToYouTube.com).

Note: these are a great many WFPB videos on YouTube. Type the name of your favorite WFPB expert into the search bar. See more podcasts here: WFPB Podcasts

More WFPB Food Resources

Last updated: November 26, 2016