LivelongLifestyle
The WHOLE FOOD PLANT BASED DIET PLAN
I recommend a low triglyceride diet and maintaining a healthy weight.
Below are some of the food items that raise triglyceride levels and should be
AVOIDED
· C - cheese (and other sources of dairy fats whole milk, ice cream, whole fat yogurt)
· A - animal fats (ground meat, deli meats, fried foods)
· G - get it away from home (high-fat meals either prepackaged or restaurant)
· E - eat extra amounts of high-fat commercial products including candy and pastries, processed chips and crackers .
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6 weeks WFPBD (whole foods plant based diet) recommended
Repeat labs in 3-6 weeks FASTING to see the changes by diet therapy and
5-6 days per week exercise.
WHOLE FOOD PLANT BASED LIFESTYLE
STEP 1: FIND OUT WHY you want to do this. Gain Knowledge.
Please consider reading the book: How Not to Die by Michael Greger.
--Documentaries Recommended:
Forks Over Knives
What the Health
-- Website for quick 20 min bursts of info: www.foodswell.com/ted-talks/
-- Find a few TED TALKS that sound interesting to you.
Rip Esselstyn: slaying the 5 headed Western chronic disease dragon
Dr. Joel Fuhrman: family physician focused on "nutritarian diet"
Dr. William Li - diet for cancer fighting and prevention
WEBSITES for Whole Foods, Plant-Based Nutrition:
(information and recipes)
---pcrm.org
---plantbasedcookingshow on youtube
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Healthier Life, Healthier Weight, Prevention of Diseases
For the BEST health, you can possibly have, take the 14 day or 28 day challenge!
STEP 2: Nutrition TO DO:
1) Increase the amount of SALAD and VEGETABLES you eat! (at least 5 servings every day!)
-Kale -Spinach (lots of calcium)
-Romaine Lettuce -Carrots
-Whole corn
-Onion
2) Increase the amount LEGUMES (beans)! (2-3 servings a day)
-Pinto -Soy
-Black -Lentil
-Lima -Garbanzo – hummus
3) Increase the amount of WHOLE FRUITS! (at least 5 servings a day!)
-apples -oranges
-bananas -mangos
-berries (blackberry, cranberry, raspberry, blueberry, Strawberry)
-cucumber -tomato
-jalapeno -Avocado (great source of omega-3)
-Watermelon -Pineapple
4) Eat about a handful of raw nuts a day, best one's are:
-Cashews
-Almonds
-Walnuts (have omega-3s)
5) Sprinkle some seeds on your salad or into your vegetable stir-fry
-Sesame, chia, hemp
-FLAX seeds (great source of omega-3) ground into a powder
6) SPICE up your food with NATURAL Spices (not salt)!
-Garlic -Pepper -smoked paprika
-Cilantro -Turmeric
-Parsley -Ginger
7) Drink PLENTY of water!
-distilled or otherwise purified water is best, same recommendation 8 ounce glasses, 8 glasses a day (that = 64 ounces = close to 2 LITERS of water a day at minimum)
STEP 3:
LIMIT or ELMINATE these foods:
Note: Animal products have cholesterol, so best to limit or eliminate them
1) LIMIT or ELIMINATE - Red Meat, chicken, eggs / cheeses
-If you want to keep meat in your diet, 4-6ounces of cold-water fish (like salmon) 2-3 times a week is acceptable
-limiting dairy products and cheese will also help reduce cholesterol
-calcium and vitamins can be found in the veggies above
2) LIMIT BREAD and TORTILLAS
-for the purposes of health, Bread = Sugar
-especially eliminate WHITE Bread, Cakes, Cookies, anything made with Dough, Pastries
3) LIMIT Processed foods
-pretty much anything in a can, box, or bag with more than 4 ingredients listed is almost always unhealthy!
-if you don't know what the ingredient is, don't eat the food!
4) Do NOT drink your calories
-that is, no soda, juice, sweeteners, etc
-drink WATER
-or dilute juice with 80% water , or carbonated water