Healthy E-book Complimentary

8/6/2019 Healthy E-book Complimentary

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E a t i n g R u l E sFind Good Health At Te End o Your Fork Healthy

by C hRistianna P iERCE , ma , Rd


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To all the brave, forward-thinking individuals who are following

or who are about to follow a plant-based diet:

this books for you!

Disclaimer: This book is not intended as a substitute for the medical advice of health careprofessionals. The reader should regularly consult a health care professional in all mattersrelating to his or her health and particularly with respect to any symptoms that may requirediagnosis or medical attention.

C h R i s t i a n n a P i E R C E , m a , R d

Copyright 2011 by Christianna Pierce. All rights reserved.

Design by Upcycled Love z
http://upcycledlove.com/http://upcycledlove.com/


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Table of Contents Introduction 4

Chapter 1: Myth-Busting and Cool FactsAbout Plant-Powered Eating 11

Chapter 2: Healthy Food Rules for Optimal Health 23

1 Follow the Healthy Food Pyramid 242 Eat whole food 263 Avoid highly processed food 284 Dont use oil or fat 305 Eat nuts and seeds in moderation 326 Balance your Omega fats 347 Dont eat animals or their secretions 368 Dont stress about protein 409 Eat more starch/complex

carbohydrates 4410 Eat fewer re ned carbohydrates 4611 Enjoy both types of ber 4812 Resistant starch 5013 Feel happier with carbohydrates 5114 Eat the rainbow 5315 Mix your greens 5616 Eat a variety of plant foods 5917 Eat for strong bones 6018 Take supplements only as needed 62

19 Dont count calories 6620 Know your BMI 6821 Drink non-dairy milk 6922 Eat your breakfast 7123 Choose organic 7324 Consider the anti-angiogenic foods 76

25 Drink green tea 7726 Plan ahead for travel 7927 Try new foods 8128 Appreciate the global impact of

your food choices 8229 Understand your motivation 8430 De ne and visualize success 8531 Balance cost and convenience 8732 Appreciate the paradox of choice 8933 Be aware of The Pleasure Trap 9234 Chew your food thoroughly 9335 Eat with mindfulness and gratitude 3536 Eat when youre hungry,

stop when youre full 9737 Eat with joy 99

Chapter 3: Helpful Resources 102

Appendix 106

Credits and Acknowledgements 108


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We live in a time when we have easy access to the greatestamount of nutritional information ever available. With theclick of a mouse, we can read scienti c journals with thelatest research ndings, order a new book about healthyeating, or read a blog post discussing speci c nutritionalissues. Talk shows and radio shows frequently feature guestsspeaking on various aspects of nutrition. Popular magazinesand newspapers invariably have a health section devoted to

sharing nutritional information.

But this ease of access is a double-edged sword , because thesheer volume of material available makes it very challengingto wade through the information and separate the truths fromhalf-truths and outright lies.

Consequently, many of us are more confused than ever.

Should we eat like our Paleolithic ancestors or our agrarianforefathers? Is a high-protein diet life-saving or cancer-causing? Should we eat more carbohydrates or less? Whatabout sh oil? Vitamin D? Organic versus non-organic food?


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Its enough to make us give up in frustration and continueour same dietary habits. After all, if those that claim to beexperts can have opposing opinions, how can any of usmake well-informed choices?

But it doesnt have to be this complicated. In my career asa dietitian, I have seen diet fads come and go. I have alsolearned to separate the truths from the untruths by lookingat the scienti c research and speaking to unbiased andproperly credentialed experts in the eld.

And something Ive noticed in the past ve years isan explosion of information supporting the nutritionalsuperiority of a whole-food, plant-based diet. For instance,the groundbreaking book, The China Study , co-authoredby T. Colin Campbell, PhD, highlights the research ndingsfrom the most reputable scienti c journals showing that:

heart disease can be reversed solely withdiet

consumption of dairy products can increasethe risk of prostate cancer

breast cancer is a ected by hormone levels

in the blood, which are determined by thefood we eat

diabetic patients can discontinue theirmedication by making dietary changes

a healthy diet can prevent kidney stones


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Similarly, John McDougall, MD, has written several booksdemonstrating the health-promoting aspects of a low-fat,starch-based diet. In The McDougall Plan , he reminds usthat when we take away the factors that make us sick and

provide the lifestyle and diet that support our health (i.e.,a starch-based, health-supporting diet), we quickly beginto recover. This is because the body, when given the rightconditions, has an innate ability to heal itself.

More recently, Caldwell B. Esselstyn Jr., MD, has writtenPrevent and Reverse Heart Disease . He convincinglydemonstrates that plant-based, oil-free nutrition can bothprevent and reverse the progression of heart disease.

Dr. Neal Barnard has focused his attention on diabetes.In Dr. Neal Barnards Program for Reversing Diabetes ,he shows how it is possible to repair insulin functionand reverse type 2 diabetes by following a diet based onvegetables, fruits, whole grains, and legumes.


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And nally, author Michael Pollan has brought the wholeconcept of food and health into the forefront of mainstreamculture with several popular books, including his latest,Food Rules: An Eaters Manual . This book of 64 simple rulesis based on Pollans succinct admonition to Eat food. Nottoo much. Mostly plants. I love the clarity and brevity of this dietary prescription.

In light of current dietary research, however, I wouldlike to take it to the next level. I would revise the dietaryprescription to read, Eat whole food. Mostly starch. Only

plants.

By following these three simple guidelines, you will be wellon your way to health, happiness and your optimal weight.

And yet, even the simplest guidelines can use someelaboration.

And so, with great appreciation for the nutrition megastarswho have written on the subject of whole-food, plant-basednutrition, and a tip of the hat to Michael Pollan for makingthe idea of food rules palatable, I offer you my suggestionsin response to the plea, Please tell me what I should eat!

In Chapter 1, we do some myth-busting and present somecool facts that support a whole-foods, plant-based diet.

In Chapter 2, I share my Healthy Eating Rules . These rulesare supplemented with lots of practical suggestions anduseful sidebars to help you get started.

In Chapter 3, I share some of my favorite resources withyou. These include a reference book list, a cookbook list,and useful websites.


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This book is written for the person who has become awareof the bene ts of eating a plant-based diet but wonderswhat to do next. For many people, switching to a plant-based diet presents a radical shift and is fraught withuncertainty. My goal in writing this book is to answer yourquestions and set your mind at ease regarding the safetyand ef cacy of following a whole food, plant-centered diet.This book is the answer to the question: Now what?

h o w t o R E a d t h i s b o o k


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I suggest you read Chapter 1 completely, and then readthrough the healthy eating rules in Section 2 accordingto your particular interests. While each of the rules isimportant, some may be more relevant to your situation atthis time than others. Feel free to learn and apply what youcan right now, and come back to the other rules when youare willing and able to. Keep in mind the most fundamentalrule of all:

small dietary changes result in small health bene tslarge dietary changes result in large health bene ts

And nally, dont be overwhelmed by the science. I haveincluded a fair share of scienti c research that supports thebasic eating rules. You can skip the science portions (therewill be clear Science Alert! tags) and simply read the rules.At the very minimum, follow the Healthy Food Pyramidin Rule 1 and you will be well on your way to a healthy,plant-based diet.

Lets get started!


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Chapter One m y t h - b u s t i n g a n d C o o l F a C t s a b o u t

P l a n t - P o w E R E d E a t i n g

. ,


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Lets be frank. If you were to ask the typical American todescribe his or her impression of a vegan, you might getreplies like wimpy, unhealthy, on the fringe, weird, and crunchy. This misperception of vegans and peoplefollowing a plant-based diet continues to pervade oursociety. It is likely a throwback to the sixties and seventieswhen the back-to-nature hippie earth-mama culture wasin its prime. As a vegetarian who lived through that time,wore Birkenstocks, and had a peasant-style dress that wasliterally belted with a rope, I can con rm that yes, therewere a lot of unhealthy vegetarians. We were so busy

combining proteins (unnecessarily, as it turned out) andsoaking beans and getting back to nature that we let ourimage become tainted by popular culture. Its also worthnoting that there were, and still are, powerful corporateinterests that viewed the growth of vegetarianism as a realthreat and propagated the negative stereotypes.

But veganism has experienced a major makeover in thelast ve years. The face of the pasty-faced, stringy-hairedvegan has been replaced by the power suit of multi-millionaires and the trophies of world-class athletes.

Vegans are wimpy.

Smart people choose a plant-based diet.So do super athletes and remen.

Myth #1

Fact


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Business and Entertainment mavens include:Las Vegas casino resort/real-estate developer SteveWynn ; magazine editor, publisher, and real estatebillionaire Mort Zuckerman; co-founder of hip-hoplabel Def Jam, Russell Simmons ; former-President BillClinton; Ford Executive Chairman of the Board BillFord, Twitter co-founder Biz Stone, venture capitalistJoi Ito, Whole Foods Market Chief Executive Of cerJohn Mackey; motivational leader Tony Robbins;singer-songwriter musician Moby; actress/author AliciaSilverstone; and television host Ellen Degeneres.

Worldclass athletes include:Ex-NBA starJohn Salley; Atlanta Falcons tight endTony Gonzalez ; ultramarathoner Scott Jurek; formerNational Hockey League forward Georges Laraque; professional Ironman triathlete Brendan Brazier; legendary South African golfer Gary Player; and WorldHeavyweight boxing champion Mike Tyson.

FiremenRip Esselstyn is a champion triathlete and formerre ghter who has single-handedly dispelled thenotion of the plant-eating weakling. He has excelledin these rigorous physical endeavors while eatingan entirely plant-strong diet. He also helped severalre ghters in his Austin rehouse adopt, and thriveon, a plant-based diet. I highly recommend his book,The Engine 2 Diet , as a terri c guide to getting started.

As you can see from this list of whos who in the world

of nance, entertainment, and world-class athletics,a plant-based diet is not for wimps. Rather, it is thediet of choice among smart, strong, forward-thinkingpeople who know that this diet will give them thenutritional edge and put them at the top of their game.


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Carbohydrates are attening.

Carbohydrates are NOT attening.

Myth #2

Fact

Lets just dispel the notion that carbohydrates are fatteningonce and for all. Carbohydrates and proteins are equallycaloric, each supplying 4 calories per gram. In comparison,caloric-dense fat supplies 9 calories per gram and alcoholprovides 7 calories per gram.

Carbohydrates are not fattening. Its the fat and sugar

typically added to the carbs that do the damage. Forinstance, a bowl of multi-grain oaty-circles breakfast cerealwith no added sugar contains 82 calories and 4.5 gramstotal sugar.The same serving size of yogurt-covered oaty-circles contains 120 calories and 10 grams of total sugar.That represents 46% more calories and twice as muchsugar in the same amount of cereal.


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Whole grains, dried beans, fruits and vegetables arenot inherently fattening. We get into trouble withthe double-whammy of 1) re ning the grains andstripping away the healthy nutrients in the ber andgerm of the grain, and 2) adding all sorts of sugar,fat and salt to carbohydrate-rich foods.

As another example, consider the potato. A simplebaked potato is full of vitamins, minerals, starchand ber. A typical baking spud weighs 173 grams,

contains 160 calories, has less than 1 gram of totalfat and is extremely lling. In contrast, a similarportion of potato chips (173 grams or 6 ounces) has922 calories and contains 62 grams of fat, of which7.5 grams are saturated. The chips have 476% morecalories and 6,000% (yes, you read that right) morefat than the potato.

Dietary studies support the fact that carbohydratesare not fattening. A cross-sectional survey of 4,451adults in Canada showed that the slimmest peopleate the most carbohydrates (fruits, vegetables andwhole grains) and the heaviest people ate thefewest carbohydrates. Clearly, carbohydrates arenot inherently fattening.


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Our bodies require animal protein,

and the more the better.

Our bodies do not need animal proteinand too much is not healthy.

Myth #3

Fact

To better understand the issue of protein, its helpful toknow a few protein basics. Protein is made up of chainsof 20 different amino acids that are joined together in avariety of different sequences. These amino acids are likethe 26 letters of the alphabet that can be combined into allof the words of our language. The 20 amino acids can be

arranged into millions of different proteins for the body touse.

Our bodies can produce most of the 20 amino acids butthere are 9 amino acids that we cannot synthesize. Theseare referred to as essential amino acids , and we must getthem from our food.

When we eat protein-containing foods, digestive enzymesbreak the bonds between the amino acids. The amino acidsare absorbed into the bloodstream. They then enter theindividual cells, where they are reassembled into whateverproteins are needed by the body.

The key point here is that once the protein is digested(broken into the individual amino acids) the body does notknow or care where the essential amino acids came from.For example, the amino acid methionine from a plant isindistinguishable from the methionine coming from animaltissue.


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In the early days of nutritional science, it was mistakenlythought that foods had to be carefully combined at eachmeal in order to proved adequate, complete protein. Thismyth has long since been dispelled and it is now knownthat food combining is not necessary.

A second key point is that excess dietary protein cannot bestored. If more protein is ingested than the body requires,the liver and kidneys break it down. Some of the protein isused as energy, and the remainder is stored as fat. There isno reason to eat more protein than the body needs.

In fact, too much protein has negative health effects. When excess dietary protein is broken down, the resultingamino acids increase the acidity of our bloodstream andneed to be buffered. To counter the increased acidity, thebody pulls acid-buffering calcium out of the bones tobuffer the acid and maintain the proper pH of the blood.Consuming excess protein from any source, plant or

animal, is not desirable. I will talk more about this in thefollowing Rules.

The nal word on plant protein comes from the AmericanDietetic Association, a group known for its conservativestance on nutrition. The 2009 American DieteticAssociations Position Paper on Vegetarian Diets states:

Plant protein can meet requirements when a variety of plant foods is consumed and energy needs are met.Research indicates that an assortment of plant foodseaten over the course of a day can provide all essential amino acids and ensure adequate nitrogen retentionand use in healthy adults, thus complementary proteins

do not need to be consumed at the same meal.


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Modern diseases have unrelated causes.

We are sufering rom one disease (the disease o over-nutrition)that mani ests in a variety o diferent orms.

Myth #4

Fact

Heart disease. Breast cancer. Stroke. Diabetes. Obesity.Prostate cancer. Colon cancer. This list reads like a laundrylist of our nations current health woes. And what do all of these conditions have in common? The answer is diet. Infact, it is safe to say that these are different manifestationsof the same condition: the disease of af uence. They areall the result of a diet high in fat, re ned carbohydratesand calories and low in complex carbohydrates, ber and

micronutrients.

Just as these diseases are caused by the same bad diet,they can all be turned around by the same good diet. A whole food, plant-centered diet has been shown toprevent, suspend and in many cases, cure, these chronic,degenerative diseases. How great is that?


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Olive oil is a health ood.

The bene ts o olive oil have been greatly overstated.

Myth #5

Fact

Olive oil is a highly processed food. To make olive oil,olives are pressed in a machine. The pulp and the berare discarded, leaving 100% fat. This fat is a re nedfood, isolated from the carbohydrate, protein, andphytochemicals that are found in the olives natural state.

In addition to being separated from healthy foodcomponents, olive oil is as high in calories as any other fat.It contains 9 calories per gram. (In contrast, carbohydratescontain 4 calories per gram). To put this in visual terms,consider the following. One tablespoon of olive oilcontains the same amount of fat (around 14 grams) as oneentire cup of olives. Which do you think would be morelling?


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While olive oil does contain a high percentage of monounsaturated fat, which has little or no effect onserum cholesterol, its still 100% fat. Furthermore, olive oilcontains a hefty amount of saturated fat (about 13%), whichincreases cholesterol and worsens insulin resistance.

You may be familiar with the Mediterranean diet thatadvocates the use of olive oil as part of a healthy diet. A

closer look at the data shows that the Mediterranean diet ishealthy in spite of , not because of, olive oil. It is a healthydiet because of its emphasis on fruits and vegetables anddecreased emphasis on meat and dairy products.

And, heres the kicker: In the original study that initiatedthe whole Mediterranean diet craze, known as the Lyonstudy, researchers actually measured canola oil, not olive

oil. In short, the purported bene ts of olive oil have beenover-hyped and under-proven. So, skip the olive oil andfocus on eating whole, unprocessed food.


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Poor eating is due to a lack o will power.

Lack o will power is not the problem.

Myth #6

Fact

The reason you crave foods when you are on a typicallow-carb, high-protein diet is that you are not meeting thenutritional needs of the cells of your body. No amount of will power can overcome natures design for the brain torun on glucose for energy. You can cut out all the carbs youwant, and your brain will still call out for them. Your brainknows you need carbs, and so does your body.

We are hardwired to seek foods high in caloric density.High-caloric-density foods offered survival advantages tothe thousands of generations of humanity that preceded us,and nding high-energy foods was a good thing. But now,for the rst time in history, our problem is that we haveaccess to too much food, rather than too little.


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In short, the problem is not too little food, its toomuch. And too much of the wrong kinds of food. Didyou know that the fast food industry spent $4.2 billionin marketing in 2009? That huge amount of moneyis spent in the hope of enticing you to buy foodsnotoriously high in fat, sodium, and re ned sugar.

So, dont be too hard on yourself. There are a lot of evolutionary, social and cultural forces in uencing yourfood choices today. Recognize what you are up againstand resolve to make the best choices you can. And it ismy hope that the information in this book can help youmake the wisest, best-informed choices possible.

Having dispelled some myths, lets look at the simple

things you can do to maximize your health.


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Follow the Healthy Food Pyramid 1

The Healthy Food Pyramid makesplant-centered eating as easy as1-2-3-4-5.

The Healthy Food Pyramid is a simple visual aidto help you plan your daily menu. Whole grainsand other complex carbohydrates (including rice,quinoa and potatoes) will provide the foundationfor your eating plan. On top of this, you will eat avariety of vegetables, especially leafy greens, andother richly colored veggies, such as carrots andsquash. Anti-oxidant rich fruits, such as blueberriesand nectarines, form the next level. At the nextlevel, at least two servings of beans and legumes,such as lentils, garbanzo beans and pinto beans,should be eaten each day. And nally, you shouldinclude one daily serving of nuts or seeds.


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Eat:

At least 5 servings of grains each day.

At least 4 servings of vegetables .

At least 3 servings of fruit .

At least 2 servings of beans and legumes .

1 serving of seeds or nuts .

Consider printing a copy of the HealthyFood Pyramid chart. Post it someplaceyou can readily see it, such as on yourrefrigerator.

(Please see Appendix for larger image).


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Eat whole ood 2

Eat food that is as close to its natural, unprocessed state as possible. Remember that the more prossessing a foodundergoes, the less its nutrient value. In order of nutrient

value, aim for foods in this order from best to worst : fresh,frozen, canned.


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Eat different parts of plantsTake the whole plant into account. Roots (e.g., potatoes,

beets and yams) are great sources of energy in theform of starch. Stems (e.g., celery) are rich in ber andmicronutrients. Leaves (e.g., kale and collard greens) arelled with antioxidants, vitamins and minerals. Fruits (e.g.,apples, cherries, and berries) are great sources of ber,bio avonoids, and other important phytochemicals. Nutsand seeds (e.g. pistachios, walnuts, and sun ower seeds)contain essential fatty acids, ber, minerals and protein.

Limit fake meats

Anytime you extract speci c nutrients from wholefood, you upset the natural nutritional balance thatexists in the whole food. This can have negativerepercussions. For instance, soy isolates, which areused to make soy-based meat substitutes, havebeen shown to raise Insulin-like Growth Factor 1(IGF-1), a powerful carcinogen that has been linkedto the development of colon cancer, prostatecancer, and premenopausal breast cancer.

You can identify the synthesized concentratedproteins on labels by the following words: textured vegetable protein (TVP), isolated soy protein,defatted soy our, organic textured soy our, soy

protein concentrates, and soy concentrates.

The healthier forms of soy include tempeh, tofu,miso, and edamame.


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Avoid highly processed ood 3

Highly processed food is typically high in sodium, fat(including saturated fat), sugar and calories. It can be foundon your grocers shelves and in fast food restaurants. Limityour intake of processed food and choose food made fromrecognizable, natural ingredients. A good rule of thumb isto skip anything containing ingredients that would not be

recognized by a person living 100 years ago.

Sodium content

Processed foods are notoriously high insodium. A helpful rule of thumb to keep yoursodium intake within healthy limits is: eat fewermg of sodium than the number of calories inparticular food. For instance, if a portion size

is listed as 300 calories, the desirable sodiumcontent would be less than 300 mg.


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Read labelsIt is good to begin reading food labels on packaged andprepared foods. Make special note of any items you cannotpronounce or cannot picture in your minds eye. Forexample, lets look at a Twinkie label. Among its severalprocessed and/or arti cial ingredients are:

Modi ed corn starch Glucose Leavenings (sodium acid pyrophosphate,

baking soda, monocalcium phosphate) Sweet Dairy Whey Soy Protein Isolate Calcium and Sodium Caseinate Soy Flour Salt Mono and diglycerides Polysorbate 60 Soy lecithin Cornstarch Cellulose Gum Sodium stearoyl lactylate Natural and Arti cial Flavors Sorbic acid (to retain freshness) Yellow 5 Red 40

Buyer, beware!


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Dont add oil or at 4

All vegetable oils are highly processed, re ned foods.They are extracted from plants (e.g., olives, corn, rapeseed,sun ower seeds, etc.) and they are isolated from thecarbohydrate, protein, and nutrients that are found in theplants natural state.

All oils are 100% fat. They are more than twice as caloricas carbohydrates and protein and are readily stored in thebodys fat cells. As Dr. John McDougall has said, The fatyou eat is the fat you wear.


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Oil damages arteriesResearcher and physician Caldwell Esselstyn, Jr., MDhas looked at the effects of diet in general and oliveoil in particular on the endothelium. He found that theendothelium was impaired by meals containing oliveoil. Olive oil causes damage to the endothelial lining of arteries, which in turn increases the risk of heart attacksand strokes.

There is no reason to incorporate re ned oil or fat intoyour healthy diet. You should avoid eating margarine,butter, mayonnaise, salad dressings and cooking oils. Thesefoods are fattening, disease-promoting, and unnecessary.

Micro-suggestionSaut your veggies in water or broth.

Did you know?

Your arteries are lined with a layer of cellscalled the endothelium. The risk of developingatherosclerosis, also known as hardeningof the arteries, is directly related to howwell the endothelium functions. And yourendothelium function is directly a ected bywhat you eat on a daily basis.

Several studies show that a high-fat meal,even unsaturated, can damage the liningof the arteries. This increases the risk of atherosclerosis.

High-fat meals are bad in the short-termfor the immediate damage they do to theendothelial lining of the arteries. They arebad in the long-term because they facilitatedevelopment of arterial blockages. Eat a low-fat diet and substitute carbohydrates for fats.


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Eat nuts and seeds

in moderation

Nutrient-dense nuts and seeds are rich sources of protein, Bvitamins, Vitamin E, dietary ber, plant sterols, and essentialminerals such as zinc, magnesium, phosphorus, potassium,copper, and selenium.

Research shows that consuming nuts as part of a healthydiet is associated with reduced risk of fatal heart diseaseand non-fatal heart attacks. In fact, a recent study found

that eating nuts (including peanuts) ve or more times perweek reduced heart disease by about 50%.

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Direct sources of EPA and DHAThe human body can convert ALA into EPA and DHA,although the conversion rate is not entirely known. For thisreason, a direct source of EPA and DHA such as micro-algae is sometimes recommended. Supplements madefrom the micro-algae are becoming increasingly availableonline and in healthy supermarkets. (Note: It should bementioned that recent evidence has raised a potential concern that large amounts of ALA could be harmful to theeyes over the long term.)

Foods high in linoleic acid (precursor to Omega-3):

Ground Flax seeds Walnuts Hemp seeds Chia seeds Leafy Greens

Micro-suggestionGround ax seeds make a great egg substitute in cooking

1 Tbsp ground ax seeds + 3 Tbsp water (or other liquid) = 1 egg

Did you know?

Fish get their omega-3 fats from micro-algaein the sea.

Fish oil is often contaminated with mercury.

The mercury contaminationin sh and sh oil may be so

extensive that some recent datasuggests that it may cancel out the bene ts of the omega 3s inthe sh.

~ Michael Greger, MD (lecture)

This is one more reason to skip the sh oil andget essential fats from plant sources.


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Dont eat animals or their secretions 7

The health bene ts of a whole-food, plant-based diet arewell documented. T. Colin Campbell, PhD, asserts, Thereare virtually no nutrients in animal-based foods that arenot better provided by plants.

The differences between animal foods andplant-based foods

Animal foods contain high levels of: fat

saturated fat cholesterol no dietary ber

Plant foods contain: zero cholesterol less saturated fat (except for tropical oils) plenty of soluble and insoluble dietary ber tens of thousands of health-promoting

phytonutrients


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Casein is problematicCasein (milk protein) consumption has been associatedwith an increased incidence of several autoimmunedisorders, including Type 1 diabetes and MS.Casein has also demonstrated carcinogenic effects inanimals. From The China Study :

What protein consistently and strongly promoted cancer? Casein, which makes up87% of cows milk protein, promoted all stages of the cancer process. What type of protein did not promote cancer, even at highlevels of intake? The safe proteins were from plants, including wheat and soy.

Toxic chemicals make their way into animal products

The ame-retardant chemical polybrominated diphenylether (PBDE) is ubiquitous in butter, sh, poultry, eggs,meat and dairy. This compound is associated withreproductive and developmental issues, cancer, and otherhealth problems.

Science Alert!

Dr. SpockAfter decades of promoting meat and milk productsfor children, highly respected pediatrician BenjaminSpock, MD had a complete change of heart in his lastedition of Dr. Benjamin Spocks Baby and Child Care . Herecommended children consume breast milk for the rstyear of life, followed by a dairy-free vegetarian diet after

the age of two. He stated, I no longer recommend dairyproducts after the age of 2 years. Other calcium sourcesoffer many advantages that dairy products do not have.

Reasons cited included the link between cows milk andan increase in childhood-onset diabetes; many children,particularly those of African and Asian ancestry, are lactoseintolerant and cannot digest lactose; dairy foods can impair

a childs ability to absorb iron and can cause loss of bloodfrom the digestive tract in small children and in olderchildren with allergies to cows milk; and milk productscan cause sensitivities in some children that manifest asrespiratory problems, eczema, constipation and middle earinfections.


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Comparing cheddar cheese, sausage andpinto beansPeople often think that eating cheese is healthier thaneating meat. To de ate this misperception, consider thefollowing facts:

Cheddar cheese has nearly twice as muchsaturated fat as sausage.

Cheddar cheese derives 47% of its caloriesfrom saturated fat.

Sausage derives 27.8% of its calories fromsaturated fat.

I am not, of course, advocating eating sausage instead of cheese. I am just pointing out that cheese, too, is a veryhigh-fat food and should be avoided.

To put this in perspective, consider the fact that:

Pinto beans derive less than .01% of calories from saturated fat.


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Dr. Neil Barnard has discovered that when milk proteinis digested in the human gut, it behaves di erentlythan other proteins. Rather than breaking down intoindividual amino acids, it breaks into short strings of 4-7 amino acids. These short chains are biologicallyactive and exert a mild narcotic action. Scientists referto these as casein-derived morphine-like compounds,or casomorphins. Some scientists have speculated that

people become addicted to cheese because of thenarcotic e ects of casomorphins.

I cant count the number of people who have said tome, I could never give up cheese! I used to say thatmyself. But once I gave up dairy, including cheese, Ifound myself feeling better than ever.

One thing that helped me give up eating cheese wasto visualize the pus that is found in dairy products. Yes,

its true, there are signi cant amounts of somaticcells (pus) in milk. The dairy industry recognizes thisand operates under strict guidelines to maintain anacceptable pus count in dairy products. As for me, Ind the acceptable levels of dietary pus to be, umm,zero. But, I digress.

It might help to realize there is an addictive type

of quality to cheese, and realize that giving it upmay be somewhat di cult at rst, but will getmuch easier with the passage of a little time. Itsalso helpful to remember the healthy bene tsof giving up cheese, including lower cholesterol,decreased weight, and better complexion. Finally,take advantage of the many delicious cheese saucerecipes that are quick and easy to make. For a great

collection of these recipes, I highly recommend JoStepaniaks The Ultimate Uncheese Cookbook (seeResources).

The drug-like appeal of cheese (opioid effect)

yz


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Dont stress about protein8

Its quite easy to get adequate protein from plant sources.The rule of thumb is this: If you are eating adequate

calories to maintain your proper body weight and you areeating whole, unre ned, plant-based foods, you are most likely meeting your protein needs. Furthermore, as you willsee in the sidebar, careful combining of plant foods is notnecessary to ensure adequate intake of protein.

Problems may arise, however, if you are consuming too fewcalories (due to poverty, illness-induced lack of appetite,

an eating disorder such as anorexia nervosa) or if you areeating insuf cient amounts of higher-protein plant foods(due to high intake of junk food; too much emphasis onfruit and salads; avoiding beans and legumes for anyreason). To restate, you need to eat a variety of whole,plant-based foods, with enough calories to maintain yourideal body weight, to get suf cient dietary protein.


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Protein requirementsHaving said that, there is a surprising lack of consensus onthe exact amount of protein we need. For instance, in 1974the World Health Organization (WHO) recommendedthat we get 5% of our calories from protein . In 2003, theWHO changed the recommendation to 10-15% of our

calories come from protein. The 2002 report of the Instituteof Medicine recommends 10-35% of calories come fromprotein. Stated in another way, it recommends 0.8 gramsper kilogram of body weight for adults, with slightly higheramounts during pregnancy.

Faced with so many con icting recommendations, I wasdelighted when I had the opportunity to discuss proteinrequirements with The China Study co-author T. ColinCampbell, PhD. I asked him what percentage of ourcalories should come from protein. Without hesitation, hereplied, Ten percent. Thats rock solid. He went on to

explain that in 1943 the Food and Nutrition Board of theInstitute of Medicine determined that we need 5-6% of ourcalories from protein. They gave it a safety margin of twostandard deviations, bringing the recommendation to 10%.In a similar fashion, todays FDA Of ce of Food Labelingbases its Daily Reference Value (DRV) for protein on aprotein intake of 10% of calories.

Science Alert!


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Protein content of various foodsTo put this in perspective, human milk derives 5.6% of its calories from protein. Human milk allows a babyto double in size while consuming only that food. It is

unlikely that our protein requirements in adulthood,when we are nished growing, would be much higherthan this.

It is not dif cult to get plenty of protein from plants.Here are some common foods and their percentage of calories from protein:

celery: 17% romaine lettuce: 24% almonds: 15% broccoli: 27% spinach: 39% cooked oatmeal: 14% sun ower seeds: 15% pinto beans, cooked: 25% cantaloupe: 9%

mushrooms: 56% mustard greens: 41% onions: 9% potatoes: 18% spinach: 50% turnip greens: 20% watercress: 84% zucchini: 30%


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ExampleTo see how this would play out in your diet, consider that

if you consumed 2,000 calories of broccoli, you would get135 grams of protein. If you consumed 2,000 calories of cooked oatmeal, you would get 71 grams of protein. Of course, I am not suggesting you get all of your nutrientsfrom any single food. Rather, I am demonstrating how easyit is to get plenty of protein by eating plants and wholefoods.

Too much protein is not a good thingToo much protein is hard on your body. It stresses theliver, kidneys and bones. High-protein animal foods inparticular are usually also high in saturated fat. Eating largeamounts of high-fat foods for a sustained period raises therisk of coronary heart disease, diabetes, stroke and severaltypes of cancer. Furthermore, people who cant use excessprotein effectively may be at higher risk of kidney and liverdisorders, and osteoporosis.

Moreover, excess protein signi cantly increases Insulin-likeGrowth Factor-1 (IGF-1), which stimulates cell growth. Thiscan stimulate cancer, acne and aging.

Did you know?

Limiting amino acidsWhile the myth of combining protein at everymeal has been debunked, it is still a good ideato eat a variety of beans, whole grains, fruitsand vegetables every day. All plants contain all

9 of the essential amino acids. But they occurin di erent ratios. This is why it is important toconsume a variety of beans and whole grainson a regular basis. The amino acids do not needto be consumed at the same meal, however.In other words, you dont need to worry aboutcombining your proteins at one sitting. On theother hand, dont rely on one subset of foods

to the exclusion of others or your chances of missing essential nutrients increases.


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Eat more starch/complex carbohydrates 9

Complex carbohydrates should form the foundation of your plant-centered diet. Whole foods containing complexcarbohydrates are associated with lower caloric intake,lower risk of obesity, and decreased risk of diabetes andcardiovascular disease. These foods are naturally low in fat,

high in dietary ber, and contain no cholesterol. Duringdigestion, complex carbohydrates (or starch) are brokendown into glucose for the body to use for its energy needs.When you supply your body with adequate energy in thisway, you are less likely to crave sugars and fats becauseyou are meeting your energy needs with clean-burning,non-fattening fuel.

Furthermore, the dietary ber found in whole,carbohydrate-rich foods helps your stomach feel full morequickly than a low- ber meal. This feeling of fullness resultsin fewer calories being consumed at mealtime.

Additionally, plants containing complex carbohydratescontain a variety of substances with bene cial properties.These compounds include phytoestrogens, plant sterols,lignin, and antioxidants. These substances have been foundto prevent and/or inhibit the growth of cancer, improveglucose control and insulin resistance, and reduce obesity.


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Examples of complex carbohydrates

Whole Grains: amaranth, barley, brown rice,bulgur (cracked wheat), oat, millet, quinoa, rye,spelt, teff, triticale, wheat berries

Legumes: lentils (brown, orange, French); beans (adzuki, black (turtle), black-eyed peas, garbanzo,great northern, kidney, lima, navy, pink, pinto);peas (split green, split yellow, whole green)

Starchy vegetables: roots (white potatoes, sweetpotatoes, yams, rutabaga, parsnips, taro); wintersquashes (acorn, butternut, hubbard, pumpkin,spaghetti squash); corn

Watch this:

If you want to see the e ects of a high-fat, high-protein, low-complex-carbohydrate diet, youneed look no further than the documentary lm,Supersize Me. In this lm, Morgan Spurlock eats onlyfood from McDonalds for 30 straight days. You canwitness the physical and emotional deterioration of this once vibrant, healthy man into an overweight,unhealthy, unhappy shell of his former self.
http://en.wikipedia.org/wiki/Super_Size_Mehttp://en.wikipedia.org/wiki/Super_Size_Mehttp://en.wikipedia.org/wiki/Super_Size_Me


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Eat ewer refned carbs 10

Re ned carbohydrates can be either simple (such aswhite sugar, brown sugar and syrups) or complex (suchas white our and white rice and foods made from

these products). These foods are nutritionally emptyand should be reduced or eliminated in a health-promoting, plant-powered diet. With few exceptions(such as cauli ower, rutabagas, turnips, and potatoes),white food is empty food.

White sugar contains empty calories and addsno nutritional value to a meal. Sugary foods aredangerous, not just because they increase the risk of obesity, but because they displace healthy foods in thediet. High intake of sugar, particularly fructose (whichis found in white table sugar and high-fructose cornsyrup) contributes to obesity, insulin resistance, type 2diabetes, hypertension and tooth decay.

Try thisA better choice is date sugar,molasses, or raw coconutcrystals.


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Twinkie, revisited

Ingredients on labels are listed in descending orderof weight (from most to least). Also, sugar can belisted in many di erent forms, including corn syrup,high-fructose corn syrup, fruit juice concentrate,maltose, dextrose, sucrose, honey, and maple syrup.Lets revisit our Twinkie example. The rst eightingredients are:

Enriched bleached wheat our Sugar Water Corn syrup High fructose corn syrup Partially hydrogenated vegetable

and/or animal shortening (soybean,cottonseed and/or canola oil, beef fat)

Whole eggs

Dextrose

From this list, four of the ingredients (sugar, cornsyrup, high fructose corn syrup, and dextrose) areeach a di erent form of sugar.


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Enjoy both types o fber 11

Dietary ber refers to the structural part of plants thatcannot be digested by humans. There are two primary typesof dietary ber: insoluble ber (which does not dissolvein water) and soluble ber (which does dissolve in water).Notably, animal products do not contain a single gramof dietary ber. The US National Academy of Sciencescurrently recommends a daily intake of 20-35 grams of dietary ber per day. A medium-sized sweet potato, for

example, contains 4 grams of dietary ber.


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Insoluble FiberFoods containing insoluble ber promote the movementof material through your digestive system and alleviateconstipation. Insoluble ber acts like a scrubby spongescooting the unwanted waste material and toxins out of your system.

Good sources of insoluble ber include: whole grains,wheat bran, nuts, whole ax seeds, celery, cauli ower,green beans, zucchini and fruits with their skin.

Soluble FiberFoods containing soluble ber have been shown to lowerserum cholesterol levels and increase feelings of fullness.Soluble ber also reduces the in ammation associatedwith obesity-related diseases and strengthens the immunesystem.

Good sources of soluble ber include: beans and otherlegumes (kidney beans, chickpeas, navy beans, pintobeans, etc.), oats, barley, broccoli, carrots, Jerusalemartichokes, sweet potatoes, winter squash, plums, berries,apples, pears, and prunes.

Fiber Facts

Beans and legumes

In addition to being great sources of dietary ber,beans and legumes are also good sources of protein, iron, calcium, zinc, B vitamins, and othernutrients that may prevent cancer and heartdisease. They help you feel full and can help youlose weight.


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Resistant starch12

Resistant starch is a type of ber that resists digestionin the small intestine. It passes into the large intestineand is fermented by the friendly bacteria living there.This fermentation process produces a short-chain fattyacid called butyrate. Butyrate is important for its anti-in ammatory and anti-carcinogenic bene ts. It also helpsblock the bodys ability to burn carbohydrates so that itturns to burning fat as an alternative.

Resistant starch is a prebiotic, (e.g., a food source for thefriendly bacteria in your gut) and strengthens the immunesystem. Resistant starch helps shut off the hunger signalsin your brain, so you eat less. It also lowers the pH insidethe colon, which blocks the absorption of cancer-causing

agents and increases the absorption of calcium.

In short, resistant starch increases satiety (a feeling of fullness), boosts immunity, promotes weight loss, lowerscholesterol and triglyceride concentrations, improvesinsulin sensitivity, and helps prevent cancer.

Sources of resistant starch

Resistant starch is found in whole grains, beansand legumes, and unripe bananas. It is alsoformed in starchy foods such as potatoes,

white rice, and pasta after they are cooked andthen cooled.

Science Alert!


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Feel happier

with carbohydrates

13

Scienti c research has determined that the food we eathas a direct impact on how good we feel. Protein andcarbohydrates are particularly important in this regard. And,as we shall see, tryptophan plays an especially importantrole in mood determination.

Science Alert!


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Neurotransmitters and foodSerotonin is the feel-good neurotransmitter that decreasesappetite and increases your sense of well being. It is thesame chemical that is boosted by antidepressants such asZoloft and Prozac.

Serotonin is made from the amino acid tryptophan .One of the ways to increase the levels of tryptophan(and subsequently, serotonin) in the brain is by eatingcarbohydrates. Carbohydrates cause a release of insulin,which selectively invites tryptophans competing aminoacids into the bodys cells. This leaves tryptophan free toenter the brain and be converted to serotonin.

Science Alert!

In other words, eating a high-carbohydrate meal after consuming protein will facilitate a sense of calmness and relaxation. Its not all in your head. This is one reason somepeople are drawn toward eating carbohydrates duringtimes of stress. The carbs can function as a natural calmingagent. Just be sure to eat complex carbohydrates rather thanre ned carbohydrates whenever possible.


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Eat the rainbow14

The word phytochemical comes from the Greekword phyto , which means plant. Phytochemicals are

naturally occurring, health-promoting chemicals thatare found only in plants. It is easy to recognize thepresence of phytochemicals in plants because they areresponsible for giving plants their beautiful colors.

S i Al t!


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Plants contain tens of thousands ofphytonutrientsThere are thousands and thousands of phytonutrientsfound in plants. For instance, you may be familiar with acarotenoid called beta-carotene, the pigment that gives acarrot its orange color. But did you know that beta-carotene

is one of over six hundred different carotenoids? This familyof antioxidants also includes:

alpha-carotene lycopene lutein zeaxanthin beta-cryptoxanthin

Beyond the carotenoids, there are phenolics (e.g.,avonoids and tannins), alkaloids, isothiocynanates,indoles and allytic sulfur compounds. I point this out togive you an appreciation of the vast array of phytonutrientsin your food and to demonstrate why taking a vitaminsupplement with only one or two of these phytonutrients isnot suf cient.

Science Alert!

Benefits of phytochemicalsEating a variety of colorful phytochemical-rich fruitsand vegetables is associated with a lower risk of cancerand heart disease . Phytochemicals may function asantioxidants , protect and regenerate essential nutrients ,and work to deactivate cancer-causing substances , such as

free radicals. They also have antifungal and antimicrobial properties.

Another reason to eat whole foodsPhytochemicals, vitamins, minerals, and ber worksynergistically in whole foods to promote health andlower disease risk. For this reason, it is best to obtainphytochemicals from whole foods, such as fruits and

vegetables, rather than from supplements.

Aim for 5 colorsThink of the rainbow when you are planning your meal.Aim for at least ve different colors at each meal: Red,orange, yellow, green, blue, brown, purple and white (aslong as its a white vegetable and not white our. And FruityLoopy Cereal Os dont count, either!)


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Plants have the unique ability to transformsunlight into stored energy. In this process,called photosynthesis, specialized plant cells takemolecules of carbon dioxide and water and turnthem into carbohydrates.

Hemoglobin and chlorophyll are nearly

identicalHemoglobin is the portion of your red blood cellsthat carries oxygen to all the cells of your body.

Chlorophyll is the part of plant cells thatmanufactures energy (carbohydrates). Thesetwo molecules are almost identical, excepthemoglobin has an iron molecule in its center,and chlorophyll has a magnesium molecule in itscenter. To me, this indicates a wonderful harmonybetween the animal world and the plant world.

Magnesium is found in green vegetables(chlorophyll=green), nuts, seeds, legumes, andunprocessed grains.

Photosynthesis


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Mix your greens 15

It is important to vary your consumption of leafy greenvegetables . For one, this keeps you from getting tiredof the same old greens every day. Additionally, eatinga wide number of greens provides you with the richvariety of phytochemicals, vitamins, and minerals foundin the different plants. And nally, it is possible to gettoo much of a good thing. I point this out because someleafy greens contain high amounts of oxalic acid oroxalates.

Oxalates are naturally occurring compounds thatdecrease absorption of calcium, iron and magnesiumand may lead to the formation of kidney stones insusceptible individuals. The three leafy greens with thehighest oxalate content are spinach, Swiss chard, and beet greens.

Im not saying you should not eat spinach, of course;you just shouldnt eat it every day. Rotate your greens and enjoy a wide variety of these nutrient-rich foods.Leafy greens are excellent sources of iron, calcium,magnesium, potassium, dietary ber, beta-carotene,folate, and vitamin K. They also provide cancer-ghting avonoids and carotenoids as well as cataract-preventing lutein and zeaxanthin.

The best leafy greens

In my opinion, one of the very best greens is kale .And there are several varieties of kale, including greenkale, red kale, and my personal favorite, lacinato kale.Other low to medium-oxalate greens include bokchoy, dandelion greens, mustard greens (which aretoo peppery for green smoothies, but excellent whensteamed), and collard greens.


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All leafy greens are good. They are true nutritionpowerhouses. My point is that 1) you should rotate yourgreens as much as possible and 2) any greens are betterthan no greens!

Oxalate content of greens

High-oxalate foods: spinach swiss chard beet greens

Low to medium-oxalate foods: kale collard greens bok choy dandelion greens mustard greens


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This sauce is my secret to palatable greens. I make it nearlyevery morning and serve it over steamed kale or otherleafy greens. It takes minutes to prepare, contains nearlya full days supply of omega-3 fats, and tastes delicious onsteamed leafy greens, broccoli, cauli ower and Brusselssprouts. If you think you dont like leafy greens, try toppingthem with this sauce, and see if you dont become a hugefan of leafy green vegetables!

Wash your vegetables and put them in the steamer. In thetime it takes to steam the veggies, you can make this sauce.

Super-Omega Sauce1 Tablespoon ground ax seeds1/8 teaspoon chia seeds1/2 tablespoon nutritional yeast1/4 teaspoon Braggs Liquid Aminos

2-3 tablespoons water, depending on desired thicknessMethod: Place all ingredients in a small bowl. Blend with aspoon. Serve immediately over steamed greens.

Note: You can substitute 1 tablespoon hemp seeds for the ax seeds. Reduce water to 1 tablespoon and prepare as above.

Super-Omega Sauce Recipe


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Eat a variety o plant oods 16

In addition to eating a wide variety of greens, you shouldalso eat a wide variety of plant foods in general. There arecountless health bene ts from the consumption of fruitsand vegetables. Some of these include: lowering the riskof developing cancers, cardiovascular disease, cataracts,age-related macular degeneration, diabetes and centralneurodegenerative diseases.

Eating a wide variety of plant foods is both fun andnutritious. Challenge yourself to try new foods and discovernew favorites along the way. This prevents food boredomfrom setting in, ensures an adequate intake of essentialnutrients, and adds to your dining experience.

Magnesium

New research from Brigham and WomensHospital and Harvard Medical Schoolsays increased intakes of magnesium-richfoods are associated with a reduced risk of sudden cardiac death.

Good dietary sources of magnesiuminclude green, leafy vegetables, starches,grains and nuts.


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Eat or

strong bones

17

Heres an interesting fact: the countries withthe highest dairy intake (including the US,

Sweden, and England) have the highest ratesof hip fractures and osteoporosis .

On the other hand, countries with the lowestconsumption of dairy (including China and

Japan) have the lowest rates of hip fracturesand osteoporosis.

Science Alert!


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High intake of animal protein leads to bonelossHigh intake of animal protein is also associated withgreater bone loss . This is because consumption of animalprotein creates an acid load in the blood. When protein,which is made up of amino acids, is digested, the aminoacids lower the pH of the blood. The body operates within

a very narrow pH range, and will neutralize the acidic loadby pulling calcium from the bones. Several populationstudies show populations that eat diets high in animalprotein have greater rates of osteoporosis.

Benefits of leafy greensLeafy green vegetables are high in minerals such ascalcium, magnesium, and potassium. Leafy greens help

the blood remain slightly alkaline, while also providingsuf cient calcium to prevent osteoporosis.

Get your calcium from plants

You can meet your calcium needs by eating leafygreen vegetables and beans. If you are lookingfor a boost, you will nd plenty in forti ed orange juice and forti ed non-dairy milks. According to theUS Institute of Medicine, the amount of calciumneeded ranges, based on age, from 700 to 1,300milligrams per day.

Calcium absorption

While there is somewhat less calciumin broccoli than in milk, the absorption fractionthe percentage that your body can actually useis higher for broccoli and nearly all other greensthan for milk. There is one exception:

Spinach is high in calcium, but theabsorption fraction is very low.

~ Neal Barnard, MD

Science Alert!


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ake supplements only as needed 18

Eating a variety of whole foods on a plant-based dietenables you to obtain all of the nutrients that you need forhealth and vitality. The two possible exceptions are vitaminB12 and vitamin D.

Vitamin B12Vitamin B12 is a water-soluble vitamin that is importantfor metabolism in every cell of the body. It helps in theproduction of red blood cells and in the maintenance of the central nervous system. It is critically important tohave a reliable source of Vitamin B12 in the diet becauseVitamin B12 de ciency can potentially cause severe andirreversible damage to the brain and nervous system.Vitamin B12 can be obtained by taking supplements oreating forti ed breakfast cereals or forti ed non-dairymilk. The recommended daily intake is 10 micrograms.Another option is to take a large dose (2,000 mcg) of B12sublingually (under the tongue) once a week.


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Vitamin D

Vitamin D is actually a hormone that is created by theaction of sunlight on the skin. It is converted to its activeform as it passes though the liver and kidneys. VitaminD helps the body absorb calcium and also regulatesthe concentration of calcium and phosphorous in thebloodstream. It plays a vital role in the production andmaintenance of healthy bones and teeth. Ongoing researchcontinues to demonstrate the important role of VitaminD in a variety of conditions. For instance, low vitamin Dlevels have been linked with cancer, multiple sclerosis,bromyalgia, rheumatoid arthritis, and diabetes.

If you do not get regular sun exposure, you may need totake Vitamin D supplements. Recommendations of optimalintake vary. The latest ndings from the US Institute ofMedicine suggest most Americans and Canadians up toage 70 need no more than 600 international units (IUs) of vitamin D per day to maintain health, and those 71 andolder may need as much as 800 IUs. This study states 4000IU as the maximum upper daily intake level.

Vitamin D supplements

There are two forms of vitamin Dsupplements. Vitamin D3 (cholecalciferol

comes from animal sources, such as fattysh or even sheeps wool!) and Vitamin D2(ergocalciferol) is vegan and usually obtainedfrom yeast. Both forms of vitamin D have beenshown to be equally e ective in maintainingcirculating concentrations of vitamin D(25-hydroxyvitamin D) in the blood.

Science Alert!


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Other nutrients to be aware ofIronIron forms the central portion of the hemoglobinmolecule, which carries oxygen in the blood. It isimportant to consume adequate iron to prevent iron-de cient anemia.

Dark leafy greens and beans are excellent sources of dietary iron. These iron-rich foods contain iron in aspecial form called non-heme iron. Your body is able to

easily absorb this form when it needs more iron. It canalso let this form of iron pass harmlessly out of the bodywhen you have all the iron you need.

You can increase the amount of non-heme ironabsorption by eating vitamin C-rich foods at the samemeal that you eat foods that are high in iron. Forinstance, 25 mg of vitamin C doubles the amount of iron

absorbed; 50 mg of vitamin C increases iron absorption3-6 times. On the other hand, certain tannin-containingfoods, including coffee and tea, reduce iron absorption.These items should not be consumed at the same time asmeals that are high in iron.


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ZincZinc is an important trace mineral needed for the

proper functioning of the bodys immune system.It plays a role in wound healing, cell division, cellgrowth, and the breakdown of carbohydrates. It is alsorequired for the senses of taste and smell.

Zinc is found in legumes, seeds, nuts and wholegrains. Soaking nuts, seeds and whole grains for a fewhours signi cantly increases the amount of zinc weare able to absorb from these foods.

IodineIodine is a trace mineral needed for the productionof thyroid hormone. It is important to make sureyou have a reliable source of iodine in your diet.Iodized table salt is the primary source of iodinein a Western diet. Sea vegetables (seaweed) areanother good source. If you are not consuming tablesalt or seaweed, you may need to supplement. Therecommended daily allowance is 150 mcg.


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Dont count calories 19

Counting calories is time consuming, ineffective, ofteninaccurate, and completely unnecessary.

When you eat a whole-food, no-added oil, plant-centereddiet, youll be eating real foods that are nutrient-denseand ber-rich.You wont add oil to your food, and youll

limit your seeds and nuts to about 1 ounce/day. Because of the very nature of the plan, you will likely get full beforeyou can overeat. You do not need to keep track of yourcalories. In fact, you do not need to keep track of anymacronutrients or micronutrients (other than Vitamin B12and Vitamin D).


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Remember the Healthy-food PyramidSimply follow the suggestions in the Healthy-Food pyramidand your body should nd its optimal weight. Remember,there are 5 food groups, with a simple 1-2-3-4-5 number of

recommended daily servings:

1 serving/day Nuts and Seeds2 servings/day Legumes 3 servings/day Fruit 4 servings/day Vegetables 5 servings/day Whole Grains

Getting enough sleep aids inweight control

Getting adequate sleep can decreaseyour appetite. This is due to the fact thatsleep debt increases blood levels of theappetite-stimulating hormone gherkinand reduces levels of satiety-causingleptin. Try to get enough sleep so that youfeel rested, refreshed and less hungry.

Science Alert!


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Know your BMI 20

One of the easiest ways to assess your tness is to measureyour body mass index (BMI). This number compares yourheight to your weight and can be used to measure yourbody fat and health risk.

A high BMI (body weight in kilograms/height in meterssquared) is associated with increased mortality fromcardiovascular disease and certain cancers. A recent studypublished concluded that in white adults, overweightand obesity (and possibly underweight) are associatedwith increased all-cause mortality. The lowest mortality isgenerally associated with a BMI of 20.0 to 24.9.

ExerciseEating a whole-food, plant-based diet is an excellent wayto lower your BMI. Another way to lower your BMI is toexercise. Find something you love and commit to doingit 4-5 times/week. Get your heart pumping and bloodowing. Move it!

How to determine your BMI

Simply visithttp://www.nhlbisupport.com/bmi/ and plug in your height in inches and yourweight in pounds.BMI gures

Underweight =


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Drink non-dairy milk 21

There are several delicious non-dairy milks to choosefrom. Experiment with different types until youdiscover one or two that you love. Some versions of non-dairy milk are lightly sweetened, while othersare not. I prefer the sweetened versions on breakfastcereal and the non-sweetened versions for use in

recipes such as mashed potatoes and salad dressings.Some non-dairy milks are forti ed with calcium,vitamin A and vitamin D, while others are unforti ed.Choose one that best meets your needs.

Examples of non-dairy milk include:

SoymilkAlmond milkRice milkHazelnut milkHemp milk

Oat milk


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Eat your break ast 22

Eating a nutritious breakfast is one of the best things youcan do to start your day off on a positive note. After severalhours of overnight fasting, it is important to eat in order toprovide energy for your brain and the rest of your body.A good breakfast sets the foundation for healthy eatingfor the rest of the day and offers many health advantages.For instance, a recent study showed that eating whole-grain breakfast cereals at least seven times per week wasassociated with a lower risk of heart failure. Another studyfound that people who ate breakfast weighed less thanpeople who skipped breakfast. And, nally, eating breakfasthas been shown to improve memory function.


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Eating breakfast does not have to be complicated.For example, choose a whole-grain cereal that youlove, toss in some fresh berries and top with non-dairy milk. Done! Adding fruit to your breakfast isa terri c way to boost your vitamin C intake, whichhelps your body absorb iron.

Discover green smoothiesOne of the greatest breakfast ideas to come downthe pike in recent memory is the invention of the green smoothie. A green smoothie is a fruitsmoothie made with non-dairy milk or waterand handfuls of leafy greens ! The addition of antioxidant-rich spinach or kale or beet greens orany other greens makes the traditional smoothie atrue nutritional powerhouse.

Basic Green Power Smoothie

Makes 1 hearty serving.

1 cup almond milk, soymilk, hempmilk, or other non-dairy milk

2 cups spinach (later you should mix

it up with Swiss chard, kale, bok choy,collard greens, dandelion greens and/ or beet greens)

1 ripe banana 1/2 cup blueberries 2 teaspoons whole axseed (optional) 4-5 ice cubes

Toss all ingredients into a high-speed blender, whirlfor a couple minutes, and pour into a tall glass.


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Choose organic 23

Organic foods have not been treated withsynthetic herbicides, pesticides or fertilizers. Theytaste better, are better for the environment , andare also safer for the farmers involved in growingour food. Eating organic foods is one importantway to decrease the toxic load on your body,both in the short term and over a lifetime.

Science Alert!


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Biomagnification andBioaccumulation of toxins

Pesticides, herbicides and other fat-soluble pollutantsincrease in concentration as you go up the food chain.This process is called biomagni cation . These toxins alsoaccumulate in the body over time (bioaccumulation) .Fat-soluble toxins are stored in the fat cells of animals. Infact, one measure of toxins in humans is to test levels of particular pollutants in human breast milk, since the breastmilk contains a high percentage of fat.

The Dirty DozenI realize it is not always possible to buy organic

produce. Fortunately, there are some fruits andvegetables that do not have to be organic to beacceptable. The Environmental Working Group hasidenti ed the top 12 vegetables and fruits most likelyto have the highest pesticide residues, as well as 15choices that typically carry a lower pesticide load.

Science Alert!
http://ewg.org/http://ewg.org/


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The Dirty Dozen - Buy Organic:Apples, Bell peppers, Blueberries, Celery, Cherries, Grapes,Kale, Nectarines, Peaches, Potatoes, Spinach, Strawberries

The Clean 15 - OK to Buy Non-Organic:Asparagus, Avocados, Cabbage, Cantaloupe, Eggplant,Grapefruit, Honeydew, Kiwifruit, Mangoes, Onions, Peas,Pineapples, Sweet corn, Sweet potatoes, Watermelon

Farmers Markets

Farmers markets are a wonderful source of fresh,often organic, locally grown produce. To nd afarmers market in your area, check out: http:// www.ams.usda.gov/AMSv1.0/farmersmarkets
http://www.ams.usda.gov/AMSv1.0/farmersmarketshttp://www.ams.usda.gov/AMSv1.0/farmersmarketshttp://www.ams.usda.gov/AMSv1.0/farmersmarketshttp://www.ams.usda.gov/AMSv1.0/farmersmarkets


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Consider anti-angiogenic oods Anti-angiogenic foods have been found to stop the spreadof cancer. These foods contain angiogenesis inhibitors thatstop the cancer from spreading by preventing tumors fromcreating new blood vessels. Without new blood vessels, thetumors cannot survive.

24


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25 Drink green tea

Green tea has been shown to have a host of healthbene ts . It contains polyphenolic compounds calledcatechins, which have anti-oxidative properties and mayplay a role in preventing cancer and cardiovasculardisease . Green tea has been shown to stabilize blood sugar,improve cholesterol levels, increase mental relaxation, andprevent tooth decay.

A new study shows drinking green tea with a meal providesa greater sense of satiety than the same meal provided withwater. In other words, you may feel fuller if you drink greentea with your meal, thereby eating less.

Note: Soymilk has been shown to block the bene ts of thephytonutrients in green tea. So, its best to drink green teawithout soymilk.


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Green tea and black teacome from the same plant

All tea comes from the same plant, Camellia sinensis ,which is a relative of the Camellia plant. Green tea isthe unfermented form of black tea. Many of the healthypolyphenols in green tea are destroyed in the oxidationprocess of making black tea. If you have a choice, opt forgreen tea over black tea.

Matcha TeaMatcha tea is a powdered version of the whole green tealeaf. I draw the analogy that matcha tea is to green tea aswhole wheat our is to wheat berries. In this regard, matchacontains even more antioxidants than brewed green tea, as

well as ber and chlorophyll.


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Plan ahead or travel

Travel can present challenges when it comes to healthyeating. The best solution is to be prepared with your ownsnacks. Good suggestions include:

Hummus, romaine lettuce and pita-breadsandwich. Pita bread travels well withoutgetting mushy, and the hummus is a goodsource of protein to keep your energy up.

Apple Carrot and celery sticks Banana Raw, unsalted almonds

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Airplane TravelWhen traveling by air, it is best to avoid the salty foods(e.g., peanuts, crackers, pretzels, and chips) handedout in the plane. Salt will make you retain water andchances are good that you will bloat enough as it isdue to changes in air pressure.

Meanwhile, hydrate! You should try to drink 8 ouncesof water for every hour of air travel. Drinking watercan help prevent puf ness, and you will get the addedbene t of stretching your legs as you make your way to

and from the restroom.

Happycow.net is a great resourcefor locating vegan-friendly, plant-based restaurants in di erent cities.
http://www.earthsave.org/http://www.earthsave.org/


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ry new oods

As you start eating a plant-based diet, you are beginninga journey of discovery. You will be introduced to manyinteresting foods you may have never seen, let alone eaten,before. This can be a wonderful time of exploration andexperimentation.

I encourage you to have fun with this aspect of eating. Trynew foods and new recipes and allow yourself to reallyembrace the wonderful variety of plants available to you.By doing so, you will cover your nutritional requirements

and you will never grow weary of a plant-based diet.

Join a CSA

A great way to try new foods is to join a CSA(Consumer Supported Agriculture). The CSA deliverslocal, seasonal food to you on a weekly basis. Thisexposes you to new vegetables you may have neverseen before.

Ill never forget the rst time my CSA deliveryincluded a celeriac root. It looked like a strange,brown knobby ball with all sorts of curly rootscoming o of it. I discovered that it tastes like celeryand o ers a delicious avor to soups and stews. Ithas become a staple in my winter menus. All thanksto the CSA!

To find a CSA near you, check out theLocal Harvest Website: http://www.localharvest.org/csa/

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http://www.nhlbisupport.com/http://www.nhlbisupport.com/http://www.nhlbisupport.com/http://www.nhlbisupport.com/


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Following a plant-based diet is one of the single mostimportant things you can do to ght global warming,prevent worker injury, and protect the lives of animals.

Animal protein uses more fossil fuel thanplant proteinIt takes more than 11 times as much fossil fuel to makeone calorie from animal protein as it does to make onecalorie from plant protein.

Appreciate the global impact o your

ood choices

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Animal farming causes more greenhousegases than carsAccording to a 2006 United Nations report, livestockare responsible for 18% of greenhouse gas emissions,a bigger share than all the cars, trucks, airplanes andships in the world, combined.

Killing animals is dangerous (not tomention cruel) workHuman Rights watch calls working in a slaughterhousethe most dangerous factory job in America. The USDepartment of Labors Bureau of Labor Statistics guresshow that nearly one in three slaughterhouse workerssuffers from illness or injury every year, compared to

one in 10 workers in other manufacturing jobs.


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Understand your motivation

Before adopting a new way of eating, it is very helpful topause and think about your motivation . I mention thisbecause there will be times when you are tempted tochoose unhealthy foods, and in those moments of snapdecision, it is helpful to remember why you are makingthese changes in the rst place. Behavioral scientists knowthat having a solid motivation for change is a good way toensure success.

So, go ahead, take a moment and ponder your reasons for

changing your diet. If its helpful, consider writing themdown. The clearer your motivation, the more likely youwill be to stick with your healthy eating plan.

Common motivations forfollowing a plant-centered diet

1. To lose weight

2. To control blood sugar and/or get o of bloodglucose medication

3. To lower cholesterol and/or to get o of cholesterol-lowering medication

4. To feel more energetic5. To be alive to enjoy future grandchildren (this

was one of President Bill Clintons motivations)6. To prevent cancer7. To support animal well-being8. To minimize your carbon footprint

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Defne and visualize success

A helpful way to maintain your motivation is to visualizeyour success. Imagine yourself looking and feeling exactlylike you want to. See yourself achieving your goals andfeeling terri c. If you are trying to lose weight, you mightvisualize your perfect new out t. In your minds eye, seehow terri c you look and imagine how good it feels to wearsuch a beautiful out t in total comfort and delight.

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If your goal is to get off of a particular medication, youmight visualize yourself watching your physician tear upyour prescription for that medicine. Feel the joy and senseof accomplishment this creates.

If you are thinking way into the future toward possiblegrandchildren, imagine yourself at a park, pushing a sweetlittle grandchild on a swing. Allow yourself to feel the joyand love you would be experiencing. Feel it in your verybones, and enjoy the feeling .


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Sidestep temptationAnd in those moments when you feel tempted to gooff the plan, try to stop for a moment and visualize or

recapture what it was that was motivating you to eathealthy in the rst place. Try to recapture that sensationof joy and delight, and recall how wonderful you feel inyour imagined scenario. Pausing and remembering maybe just what it takes to help you avoid eating somethingyou may later regret.


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Balance cost and convenience

There is a trade-off between ease of preparationand cost. The more canned and frozen foodsyou use, the higher the cost but the greater theconvenience. Conversely, cooking beans andrice from scratch, for example, really lowers thecost per serving, but takes more time than usingcanned products. Everybody has a different optimal

balance between cost and convenience. With a littleexperimentation, you will quickly nd what worksbest within your time and budgetary constraints.

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Try This:The use of canned and frozen goods candramatically cut down on meal preparation time.One of my favorite convenience foods is frozen

brown rice. Readily available in the frozen foodsection of most markets, frozen brown rice comesin portion-controlled, ready-to-microwave plasticbags. It takes three minutes to cook and can beready before your veggies are nished steaming!

Kitchen gadgets

Eating meals at home can really minimize yourfood bill. A few kitchen gadgets and appliances areespecially useful in the plant-based kitchen. Theyinclude:

sharp, high-quality knife cutting board glass jars with tight- tting lids colander non-stick griddle non-stick saut pan lemon juicer vegetable steamer high-speed blender food processor

electric pressure cooker


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Appreciate the paradox o choice

We often think that the freedom to choose is theultimate luxury and that the more choices we have,the happier we will be. In reality, beyond a certainpoint, we actually are happier when we have somelimits to our choices.

This is particularly relevant when it comes to diet.By setting rules for yourself, your life is greatlysimpli ed. For instance, when you go groceryshopping, you dont have to agonize over whether

the free-range organic lean chicken or the organiclow-fat cottage cheese is a better choice. Becausethe answer is: neither .

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When you eat a whole-food, plant-based diet, youautomatically limit the majority of unhealthy food

choices. This allows you to choose healthy fruits,vegetables, grains and nuts without having aninternal dialogue about the pros and cons of eachitem you put into your shopping basket or order froma menu.

The Paradox of ChoiceThese ideas are thoughtfully examined in Barry

Schwartzs book, The Paradox of Choice: Why Moreis Less. Schwartz contends that we make a mistakewhen we equate liberty directly with choice. We donot increase freedom by increasing the number of options available. Rather, by limiting our choices,we make the most of our freedoms by learning tomake good choices about the things that matter,while at the same time unburdening ourselves fromtoo much concern about the things that dont.

In other words, we free our minds from the tyrannyof small decisions and have time to consider the bigthings in greater depth.


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Limitations are not deprivationsI think the mistake many people make is to assume thatby giving things up, they will feel deprived. I believe theopposite to be true. For example, when I counsel people onmaking plant-based dietary choices, I emphasize that theremay be some initial discomfort in giving up meat, poultry,sh, and dairy. But after a few days or weeks, the initialdiscomfort is replaced by a heightened feeling of health andwell-being. The initial feeling of deprivation is replaced byfeelings of contentment and satisfaction.

In short, limitations are not the same as deprivations .

So, embrace the healthy limitations of plant-centered

eating, and use the extra time you save to do something funor worthwhile!


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Be aware o the pleasure trap 33

Evolutionary psychology demonstrates that we aremotivated to seek pleasure and avoid pain with the leastamount of energy expenditure. This behavior served us wellwhen food was scarce and death by starvation was a veryreal possibility.

In modern America, we nd ourselves faced with verydifferent circumstances. We can eat a high-fat, salty, andsweet meal (e.g., a big fat hamburger, side of fries andsuper-sized, cardio-plugging milkshake) without even

Book suggestion

The Pleasure Trap by Douglas J. Lisle andAlan Goldhamer is a fascinating book thatlooks at this concept in more detail.

stepping out of the car. In other words, we can seek pleasure(tasty food, at least to some) and avoid pain (end the feeling of hunger) with a minimal expenditure of energy.

But, and here is the big BUT, just because we can dosomething doesnt mean we should . The behavior strategies

that served us well in bygone times do not serve us welltoday. We need to nd ways to overcome our tendency to eatcalorically dense food with the minimal expenditure of energy.Eating a healthy, plant-based diet is one good way to do this.


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Chew your ood

thoroughly

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The digestive process begins in your mouth when your foodis mixed with the digestive enzymes in your saliva. If yougulp your food too quickly, you skip this important step of digestion, resulting in less satisfaction, more calories, and,most likely, indigestion. Chewing food thoroughly also takestime, and since it takes about 20 minutes for your brainto register a full stomach, this helps you eat less and feelfuller.

AmylaseAmylase is a starch-digesting enzyme found in the salivaand in pancreatic juice. Amylase breaks apart the alpha-linkages between glucose molecules, freeing up the glucoseto be used by the cells of the body.

Science Alert!


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Here is an easy way to picture this process: Think of the glucose molecules in starch as the individual cars in a long

train. The alpha-linkages between the glucose moleculesare like the connectors between train cars. Amylase is like agiant wrench that uncouples the individual cars (or glucosemolecules) from each other.

Interestingly, people in populations with a high-starch diettend to have more amylase genes than those with low-starch diets. And chimpanzees have very few amylase

genes. It is quite possible that adopting a starch-based dietwas a signi cant event in human evolution.

Fast food is designedto slide down easily

Fast food has been speci cally designed torequire less chewing than unprocessed foodso that it can be chewed and swallowedmore quickly. This results in the consumptionof more calories with less awareness. And,I might add, less satisfaction. What is the

solution? Eating real food with awareness.


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Eat with mind ulness and gratitude 35

Eating with mindfulness and gratitude can help you feelconnected to all the labor and effort involved in gettingyour food to your plate. This, in turn, can help youappreciate your good fortune in being able to eat healthy,whole food when so much of the world goes hungry. Eatingmindfully also allows you to slow down and savor yourfood, increasing the enjoyment of the meal and helping yourealize when you have had enough, making it less likelythat you will overeat.


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Try this: Eat with all of your senses

Start by looking at your food and really noticing the color,texture and shape. Then, consider closing your eyesfor a moment, especially at the rst bite, to focus yourawareness on the taste and smells of your food. Allowyourself to name the avors you are experiencing, (salty,chocolaty, sage-like, tangy, etc.).

Notice the aroma of the food and let any associations

come to your mind. The part of the brain that processessmells is the same area that processes memories. Next,notice any sound of your food. Is it crunchy? Crisp?

Finally, notice the texture and temperature of your food.Is it lumpy? Smooth? Granulated? Brittle? Mushy? Hot?Cold? Lukewarm?

By really paying attention to your food, your enjoymentof your meal will dramatically increase.


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Eat when youre hungry,stop when youre ull

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It is mainly the volume of food, rather than number of calories, that determines how full you feel. Healthy foodssuch as whole grains, fruits and vegetables are naturallyhigh in ber and water and low in fat, so you feel full beforeyou can eat too many calories.

Foods with higher water and ber content tend tomake you feel full faster. Having soup as a rst courseresults in fewer total calories eaten at that meal. This wasdemonstrated in a 2007 study at Penn State University.When participants in the study ate a rst course of soupbefore a lunch entree, they reduced their total calorie intakeat lunch (soup + entre) by 20%, compared to when theydid not eat soup.


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