WHAT IS A WHOLE-FOOD, PLANT-BASED DIET? 

A whole-food, plant-based diet lets you meet your nutritional needs by focusing on natural, minimally processed plant foods, and is based on the following principles:
  • Whole foods describe natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients.
  • Plant-based means food that comes from plants and doesn’t include animal ingredients such as meat, milk, eggs, or honey.
Definition courtesy of Forks over Knives - https://www.forksoverknives.com/​
Whole Food Plant Based (WFPB) Recipes - https://www.forksoverknives.com/recipes/​

AN EASY WAY TO START
DR. GREGER’S DAILY DOZEN CHECKLIST 

Within the daily dozen Dr. Greger recommends a minimum number of daily servings of beans (legumes), berries, other fruits, cruciferous vegetables, greens, other veggies, flaxseeds, nuts and seeds, herbs and spices, whole grains, beverages, and exercise. 
“What You Include in Your Diet is as Important
​as What You Exclude.” Dr. Dean Ornish​

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Cut Out the Processed Foods!
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"Heart Disease is a Disease of Choice.
​You decide what you eat; you decide whether you smoke; you decide how much exercise you get; you decide the lifestyle you follow."- Dr. J. Schaman

A GREAT START
A LOW FAT, MOSTLY VEGETARIAN DIET

Doing Something is Better than Nothing.
​Cutting down on Cholesterol and Fat is not new. In 1989, a landmark scientific study led by Dr. Dean Ornish, revealed that a stricter dietary approach, in conjunction with other methods including an aggressive exercise program, a stress management program, and group support, did result in not only arresting the atherosclerotic process, but REVERSING it.
On our Reversal Diet:
Carbohydrates – Complex Starches - Brown Rice, Potatoes, Beans
Cholesterol – Greatly Reduced - Minimal to no animal products - No Egg Yolk
Fat – Restricted to 10-15% of calorie intake per day. No processed foods or oils
Salt – Not restricted except patients with high blood pressure, heart failure, or kidney disease
Alcohol – Not Recommended otherwise one drink per day, not every day, you can’t save them up 😊.
Protein – Plant Based Sources, Lentils and Beans ​
What is the Mediterranean diet?
The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil. Learn more »
Many medical experts maintain that a diet without meat will be deficient in protein. This is simply not the case. The studies looking at vegetarian diets, that I have reviewed, all have concluded that vegetarians are generally healthier than meat eaters. It is necessary however, that vegetarians have adequate protein combinations. Some essential amino acids (building blocks of protein) are derived from legumes (e.g., beans) and others are derived from grains (e.g., rice). In order to have a complete protein meal, grains and legumes should be adequately combined in the daily meal plan. Dr. J. Schaman MD.
For more information on the Heart Reversal Program check out
Dr. John Schaman’s site https://www.schamanmd.com/heart-disease-reversal-program.html
What is the Healthiest Diet? – Dr. Michael Greger
https://nutritionfacts.org/
Daily Dozen Checklist – Nele Liivlaid https://www.nutriplanet.org/2020/07/dr-gregers-daily-dozen-checklist/
“Nutrition is the master key to human health.” - Dr. T. COLIN CAMPBELL, PHD
For more information check out Dr T. Colin Campbell’s site
https://nutritionstudies.org/whole-food-plant-based-diet-guide/
“What you include in your diet is as important as what you exclude” Dr. Dean Ornish
For more information, check out Dr. Dean Ornish’s site – https://www.ornish.com/proven-program/nutrition/
Whole Food Plant Based (WFPB) Recipes
https://www.forksoverknives.com/recipes/
Canada’s Food Guide - https://food-guide.canada.ca/en/ 

EAT LIKE YOUR LIFE DEPENDS ON IT!