A Quick Introduction and Guide to a Whole-Food Plant-Based (WFPB) Lifestyle

The WFPB lifestyle is NOT a diet. It is a lifestyle which promotes better health, greater energy, and a deeper connection with the way humans chose to nourish themselves. It has been proven to be better for humans, the animals and the planet.

Studies show that a WFPB diet can help prevent or manage or reverse chronic conditions like heart disease, type 2 diabetes, hypertension, autoimmune diseases, obesity, adult on-set diabetes, certain types of cancer, dementia and a host of other ailments linked to diet including impotence.

Side Benefit: "If adopted and fully and completely adhered to you will never again have to count calories or worry about your weight". Dr Esselstyn

Whole Food Plant Based Defined:
Think from the garden not the farm or factory.

No animals (nothing with a momma), including sea animals.
No animal by products
No processed foods
Limit sugar, oil and salt

WFPB focuses on optimal health and whole nutrient dense foods. It emphasizes eating minimally processed, whole plant foods such as fruits and vegetables, whole grains, nuts and seeds.

Embrace the delight of all fruits and veggies, grains, nuts and seeds in as close to their original state as possible. Note: Calorie Density is important to consider if weight is an issue. Think nuts and avocados vs kale and lettuce.

A few quick comments from professionals who have influenced me along the way.

Dr. Caldwell Esselstyn, a surgeon, clinician and researcher at the Cleveland Clinic. " My message is clear and absolute: coronary artery disease does not have to exist, and if it does. it need not progress". "Prevent and Reverse Heart Disease"
Listen to a presentation by Dr. Esselstyn here:
https://www.google.com/search?q=dr+esselstyn+youtube

Dr T Colin Campbell, is a biochemist and a pioneering nutrition scientist and professor emeritus at Cornell University. Recently retired and founder of the global community, T Colin Campbell Center for Nutrition Studies. His groundbreaking work advocating for a WFPB lifestyle as a means to prevent and even reverse chronic diseases has inspired millions to rethink their relationship with food and embrace the power of plants for optimal health.

Dr Campbell: "I propose to do nothing less than redefine what we think of as good nutrition. The provocative results of my four decades of experimental research, including the findings from a 27 year laboratory program, prove that eating right can save your life". "The China Study"

These two gents are now 90+. They and their families have chosen to follow their research for 40+ years. Their personal results are astounding and the good news, achievable. They are my inspiration.

Here are some select tools, guides and resources which have definitely influenced my journey toward being WFPB.

Books that dive deeper!

Prevent And Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure

AMERICAN WEST BOOKS The China Study Revised Expanded Edition, 1 EA

How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

For Fork's Sake: A Quick Guide to Healing Yourself and the Planet Through a Plant-Based Diet

NOTE: There are many books regarding nutrition. The above have motivated me in my journey. I am happy to refer others. The book "For Forks Sake" is a wonderful, user-friendly, practical step by step guide to embracing the WFPB lifestyle.

Documentaries to inspire your journey (WATCH THESE)
Forks over Knives
The Game Changers
What the Health
You are What You Eat: A Twin Experiment (Stanford University)

Where do you get your protein? The same place many animals do including but not limited to cows, chickens and pigs. These animals consume plants and synthesize the amino acids from the proteins in those plants. When humans eat meat, they are indirectly consuming the protein that originally came from the plants that the animals ate. So by eating plant foods directly one can "cut out the middleman" and still meet protein requirements efficiently. There are 40 + animals that go directly to the source, elephants, gorillas, hippos, etc..

NOTE: All plants contain protein, in varying amounts. Legumes, soy, whole grains, nuts and seeds are rich sources, while even vegetables provide some. Here is a short list , spinach, broccoli, kale, brussel sprouts, asparagus, artichokes, mushrooms, collard greens, mustard greens, watercress.

Eating a variety of plant foods ensures all essential amino acids, making plant-based diets fully capable of meeting protein needs.

More about protein by Dr. Chris Gardener. Stanford. Watch on YouTube.

There is so much to unpack regarding WFPB eating. I will offer this red flag, BEWARE OF PROCESSED FOODS and products labeled VEGAN. Best to stick to foods without labels.

Closing from Dr Dean Ornish, M.D.
President and Director
Preventive Medicine Research Institute
University of California
San Francisco, California

"One of the surprising findings in our study is that, for many people, it is easier to make BIG changes in diet and lifestyle than to make only moderate ones. Although this goes against conventional wisdom, we found it to be true. When people make only moderate changes in diet and life-style, they have the worst of both worlds. They have the sense of deprivation because they are not able to eat and do everything they want, but they are not making changes big enough to make them feel much better or to have much effect on their weight, their cholesterol, or their health. On the other hand, when people make comprehensive changes in their diet and lifestyle, they begin to feel so much better, so quickly that the choices become clear, and for many people, worth making". Dean Ornish

However: If all you can do today is take one step, then take one step. The biggest wins are made up of the smallest steps.

THE KEY IS CONSISTENCY AND PERSEVERANCE.

Let's Continue the Conversation at Your Convenience.

Suzanne Meinhardt
beachmom@gmail.com
408-406-8322 TEXT ONLY