Healthy Living: The Whole Food Plant-Based Way
Whole Foods Lifestyle
Discover the best evidence-based information concerning a healthy lifestyle. Based on the whole foods philosophy of living.
ornish.com (or deanornish.com)
Forks Over Knives
What the Health
Game Changers (coming soon)
Eat to Live, Joel Fuhrman
How Not to Die, Michael Greger
Undo It! Dean and Anne Ornish
The Starch Solution, John McDougall
The China Study, T. Collin Campbell & Thomas Campbell
What to Eat and Why
There may be no more confusing matter than the issue of what to eat. Everyone has beliefs, opinions, surveys, and studies to back up their answer to the question of what to eat. But this presentation is not just about the what but why we eat that which we in the WFPB movement state.
Legumes: all the different kinds of beans including soybeans, split peas, chickpeas, and lentils. Serving: 3 1/2 cup servings a day! Can sub in a quarter cup of humus. There are 101 different types so go for it!
Benefits: Packed with fiber helping you feel full, weight reduction, improving blood sugar levels, insulin levels, cholesterol. They blunt the desire for sweets. They help reduce the risk of stroke, depression, heart disease, and colon cancer, and a major aid for dealing with constipation.
Arugula, spinach, swiss chard, kale, mustard greens, etc. They offer the most nutrition per calorie. A pound of greens holds a mere 100 calories! Antioxidant: suppress inflammation. The calcium in dark green leafy vegetables is more effectively absorbed by the body than that found in cow’s milk. Greens: appear to be protective against cataracts and macular degeneration; associated with increased physical attractiveness, reduced facial wrinkling, improved dental health, better immune system, and may reduce free radical DNA damage.
Berries are the healthiest fruits. Average nearly 10 times more antioxidants than other fruits and vegetables and exceed 50 times more than animal-based foods.
Protection against cancer, boost the immune system, guard the liver and brain, anti-cancer, massively good for brain health!
Harvard Study: people who eat more whole grains tend to live significantly longer lives independent of other measured dietary and lifestyle factors. Benefits: lower blood pressure, reduce the risk of heart disease, type 2 diabetes, obesity, and stroke.
Bok choy, broccoli, Brussel sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, radishes, turnips, and watercress. Benefits: good source of antioxidants, boost our liver’s detoxifying enzymes, less cognitive decline, appear to aid cancer prevention, reduced risk of prostate cancer progression, breast cancer recurrence, and bladder cancer. Broccoli may help reduce the spread of lung cancer cells.
One of the richest sources of essential omega-3 fatty acids and having around one hundred times more cancer-fighting lignans than other foods, have also been demonstrated to prove helpful against breast and prostate cancers; controlling cholesterol, triglyceride, and blood sugar levels; reducing inflammation; and successfully treating constipation.
Just one tablespoon a day is good. More will not hurt at all! Ground flax is key. Put it in about anything!
It took years for nearly 500 researchers from more than 300 institutions in 50 countries to develop the 2010 Global Burden of Disease Study, the largest analysis of risk factors for death and disease in history.
Reduce stroke risk and lower risk of dying prematurely from any cause! All nuts are good but walnuts lead due to highest antioxidant and omega-3 levels. They also beat out other nuts in vitro in terms of suppressing cancer cell growth.
One study found that a single serving of Brazil nuts has been shown to lower your cholesterol levels faster than statin drugs.
Your life span may be increased by two years by eating nuts regularly—one handful (or about a quarter of a cup) five or more days a week. Just that one simple and delicious act alone may extend your life.