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LIVING A PLANT BASED LIFESTYLE AND DEBUNKING THE MYTHS
How to Live a Healthy Lifestyle andObtain Optimal Health Thru Nutrition
Jerry Casados, NTPFounder of Plant-Based Nutrition and Lifestyle
www.PlantBasedNutritionLifestyle.com
About Me
• NTP Diploma from Nutrition Therapy Institute, Denver
• Certificate in Plant-Based Nutrition from Cornell University and The T. Colin Campbell Foundation
• Certified Instructor for Dr. McDougall’s Starch Solution—a scientifically based program successfully used by Dr. John McDougall for over forty years to help patients regain their lost health and appearances
Jerry Casados, Nutrition Therapy Practitioner (NTP)
My Health Journey
Why I Changed to a Whole Food, Plant-Based Diet
2002
▪ Diagnosed: Heart Disease (High Cholesterol, High Blood Pressure)
▪ Medications: Lipitor (cholesterol) and 3 blood pressure medications
My Health Journey
February 2007
▪ EBT Heart Scans (2002 & 2007) - showed progression of heart disease
from 2002-2007
▪ Nuclear Stress Test (2007) – showed coronary artery calcification
▪ My Physician & Cardiologist Recommendation: angiogram
▪ I Declined Recommendation for the Angiogram Procedure
My Health Journey
Why decline the Angiogram?
Reason: Learned information in the past
Knowledge is Power
Definition of Knowledge: Awareness or familiarity gained by experience of a fact or
situation.
When we educate ourselves, we learn new things that we were previously unaware
of. This gives us the ability to make better decisions, come up with more evolved and
intelligent thoughts, improve the lives of ourselves and those around us, and thus
makes us more valuable people overall.
Oatmeal AngiogramVS
Decided on lifestyle approach instead
Followed The McDougall’s Program : 12 Days to
Dynamic Health
(book by Dr. John McDougall, M.D.*)
My Health Journey
June 2007 - Attended Dr. McDougall 10-day Live-In Program
▪ Off medications (June 2007)
▪ Lost 4 pounds, cholesterol and BP normal
▪ Other participants in 10-day program had similar results:
✓ Average weight loss was 3.1 pounds while eating unrestricted amounts
of food
✓ Average cholesterol reduction was 22 mg/dL
✓ An average decrease of 18/11 mmHg in blood pressure in patients with
hypertension (140/90 or greater)
✓ Nearly 90% of patients were able to get off blood pressure and diabetic
medications
March 2007▪ Started a whole food, plant-based diet for 30 days
▪ Biomarkers improved (cholesterol -20 and BP dropped) - still on meds
▪ Lost 8 pounds
▪ Doctor said, “Keep up the good work!”
My Health Journey
Today
▪ Reversing heart disease
▪ Regained my health
▪ 35 pounds lighter
▪ Maintaining a consistent weight (my setpoint)
▪ Cholesterol below normal & BP normal
▪ Dr. McDougall: My mentor and hero
▪ Proud to be a ‘Star McDougaller’
▪ Enjoying my new career as a nutritionist helping people develop a healthy lifestyle
and seeing the remarkable results they achieve in their overall health and well-
being. It truly is gratifying to see that people can take control of their health.
Lifestyle Choices
• Do Lifestyle Choices Matter?
• What makes up a healthy lifestyle?
What is a Healthy Lifestyle?
Diet / Nutrition Relieve Stress
MovementLove and Support
Plant-Based Diet Meditation, Yoga, Walking…
Family, Friends,
CommunityWalking, Biking, Yoga … Just
Move!
Lifestyle and Nutrition
▪ Nutrition is an important component of a healthy lifestyle.
▪ The food choices you make affect your weight, how your body functions, your overall health and well-being.
▪ The food we eat has one of greatest effects on determining the quality and length of our lives.
Lifestyle Matters !
Lifestyle and Nutrition
✓ Do you want to feel better with more energy?
✓ Do you want to improve, stabilize, or even reverse a chronic condition
such as heart disease, high cholesterol, diabetes, or high blood
pressure?
✓ Do you want to lose weight?
✓ Would you like to take fewer medications?
✓ Are you open to changing your diet if it could really improve your health?
If the answer is “YES" to any of these questions, then a whole food, plant-based lifestyle (diet) may be for you.
What are some of the health benefits of a plant-based diet?
✓ Lower cholesterol, blood pressure, and blood sugar
✓ Prevent and Reverse heart disease
✓ Prevent and Reverse Type 2 Diabetes
✓ Healthier weight and weight loss
✓ Lower risk of cancer
✓ May slow the progression of certain types of cancer
✓ Improved symptoms of rheumatoid arthritis
✓ Fewer medications
✓ Lower food costs
✓ Good for the environment
✓ Improved Digestion and Bowel Movement
✓ Much more …
Best of all, a plant-based diet can be a tasty and enjoyable way to eat!
What is a low-fat, whole food, plant-based diet?➢ A whole-food, plant-based diet is centered on whole, unrefined plants.
➢ It’s a diet based on fruits, vegetables, tubers (all potatoes) and starchy vegetables, whole
grains, and legumes.
➢ It excludes of all animal foods, including red meat, poultry, dairy products, eggs, and fish –
all of which provide toxic levels of fat, cholesterol, protein and, very often, infectious agents
and harmful chemicals.
➢ Also, ALL oils are excluded from the diet, including olive oil, safflower oil, coconut oil and
corn oil. Oils, which are nothing more than liquid fat, increase body fat stores (weight gain),
has been shown to depress immune function, and can contribute to most common chronic
diseases. In a recent study1, scientists found that heating up vegetable oils led to the
release of high concentrations of chemicals called aldehydes, which have been linked to
illnesses including cancer, heart disease and dementia.
➢ You can add of plenty of spices to enhance the flavor of food and use simple sugars and salt
sparingly.1. Martin Grootveld, a professor of bioanalytical chemistry and chemical pathology, Study: Cooking with vegetable oils releases toxic cancer-
causing chemicals
What are the New Food Groups?FOOD GROUP Examples of Food Choices
Starches • Potatoes, sweet potatoes, yams
• Whole grains, such as brown rice, barley,
oatmeal, wheat, quinoa, corn and millet
• Legumes (beans (all types), peas, and lentils)
• Squashes, such as acorn, butternut, buttercup,
summer squashes, and pumpkin
Non-Starchy Vegetables • Carrots, collard greens, bok choy, broccoli,
Brussels sprout, cauliflower, celery, eggplant,
green beans, kale, onions, spinach, lettuce, garlic,
leeks, zucchini, celery
Fruit – all types • Apples, Oranges, Peaches, Passion fruit, Papaya,
Mango, Kiwifruit, Grapes, Cherries, Blueberries,
Strawberries, Cantaloupe, Pineapples, Bananas,
Blueberries
The foundation of the diet is based-on
starchy vegetables and grains, which will
be the centerpiece of your meals, with the
addition of fresh or frozen yellow, green
and orange vegetables and fruits.
Chart shows the food groups for a plant-
based or starch-based diet.
The New Food Groups: Nutrition Profile
▪ These foods are scientifically proven to provide optimal, balanced nutrition, and
therefore are ideal for all human beings
▪ Because of their high complex-carbohydrate content and low-fat content, they
are also ideal weight-loss foods
▪ Also, these foods contain immune-boosting antioxidants
Only plants have these antioxidant vitamins such as C, E, and beta carotene.
Animal foods are either exceedingly low or devoid of the antioxidants.
63%25%
10%
2%
Added Fats & Oils, Sugars,
Refined Grains, Fast Food
Meat, Dairy, Eggs, Fish, Poultry,
Seafood.
Cholesterol, a PRIMARY source
of saturated fat.88%
(SAD)
Source: Earth Save International
What does it take to make a 1 LB Hamburger?
What About the Environment?
What About the Environment?
Source: Cowspiracy
What About the Environment?
Methane gas from animal agriculture is responsible for 51
percent of greenhouse gas emissions, more than the combined
exhaust from all transportation.
Plant-Based Myths and Nutrients in Plants
▪ Debunking Plant-Based Diet Myths
▪ Do Plants Have Complete Nutrition?
Plant-Based Myths
Myth 1 - Plants don’t have enough protein - Where Do You Get Your Protein?
Plant-Based MythsMyth 1 - Plants don’t have enough protein - Where Do You Get Your Protein?
Protein is one of the most misunderstood and, consequently, most abused
substances in the food supply.
All plant foods contain protein and all the protein you need. Also, all plant
foods contain "complete proteins," meaning that they contain all the
"essential" amino acids, which are the building blocks of proteins. This
means that you will get all the protein – as well as all the amino acids – you
need on a diet composed exclusively of plant foods. Plants are the only foods
eaten by elephants, horses, and hippos, and all three have no trouble
growing all the muscle, bone, and tissue they need.
For example, broccoli contains 45% protein from its calories and beans
contains 9% to 30% depending on the variety.
Plant-Based MythsMyth 1 - Plants don’t have enough protein - Where Do You Get Your Protein?
Plant-Based Myths: Protein
Unlike fat, protein cannot be stored in the body!
Consumption of more than what the body needs:
1) Overworks the liver and kidneys and can cause accumulation of toxic protein
byproducts
2) The excess protein must be removed and finally eliminated through the kidneys as
part of the urine
3) These unneeded amino acid wastes (proteins):
▪ Can injure the structures of the kidneys
▪ Overtime, diets high in protein may promote the development of kidney stones
and other health issues such as bone loss, osteoporosis, kidney damage
Excess Protein Causes Diseases of Over-nutrition
Plant-Based Myths: Protein
Protein Intake Varies Worldwide
Protein (grams/day) *Protein % of Calories
Western Diet 100 – 160 15% - 35%
Rural Asia 40 – 60 8% - 14%
**McDougall Diet 30 - 80 7% - 15%
Low-Carb Diet 200 - 400 30% - 70%
*Calculations based on 2000 calories/day for adult
**The McDougall Program is the protocol I follow in my nutrition practice
Plant-Based Myths
All plant foods contain generous amounts of calcium. The most healthful
calcium sources are green leafy vegetables and legumes (beans). For
example, broccoli, brussels sprouts, collards, kale, mustard greens,
swiss chard, and other greens are loaded with highly absorbable calcium
and a host of other healthful nutrients. The exception is spinach, which
contains a large amount of calcium but tends to hold onto it very
tenaciously, so that you will absorb less of it.
Myth 2 - Where do I get my calcium?
One CupBrussels
SproutsKale Broccoli
Mustard
Greens
Orange
Juice
Whole
MilkSkim Milk
Gross Calcium 19 mg 94 mg 83 mg 128 mg 350 mg 291 mg 302 mg
Calcium Absorption 64.8 % 40.9 % 52.6 % 57.8 % 37 % 32.1 % 32.1 %
Calories 60 42 48 25 120 150 86
Calcium Absorption of Selected Foods1
1 - Weaver, Connie, "Dietary calcium: Adequacy of a vegetarian diet,", American Journal of Clinical Nutrition, 59-suppl, 1994, p1238S-41S
Plant-Based Myths: Calcium
Calcium
Plant-Based Myths
Carbohydrates - our primary source of energy for our body.
▪ They supply 4 calories per gram, the same as protein. Fat has
more than twice as many calories (9 per gram)
▪ Plus, there is abundance of fiber in complex-carbohydrates, and
fiber has no calories, because it isn’t absorbed by the body
Myth 3 - Complex-Carbohydrates (Starches) – Don’t Make You Fat
Plant-Based Myths: Carbohydrates
• The science shows after eating, the complex carbohydrates found in starches, such as rice or beans,
are digested into simple sugars in the intestine and then absorbed into the bloodstream where they
are transported to the cells in the body in order to provide for energy. These long chains of glucose or
sugar must be broken down inside your intestine before they can be used as fuel.
▪ The process of digesting these complex sugars is slow and methodical, providing a steady stream of
fuel pumped into your bloodstream as long-lasting energy. This is what keeps your energy levels high
through-out the day.
• Carbohydrates (sugars) consumed in excess of the body’s daily needs can be stored as glycogen in the
muscles and liver. The total storage capacity for glycogen is about two pounds.
• Carbohydrates (complex) consumed in excess of our need and beyond our limited storage capacity are
not readily stored as body fat. Instead, these excess carbohydrate calories are burned off as heat (a
process known as facultative dietary thermogenesis) or used in physical movements not associated
with exercise.
Carbohydrates – Yes Even the Potato!
Plant-Based Myths: Carbohydrates
Simple-Carbohydrates = Empty Calories
• Simple carbs are refined, processed carbohydrate foods that have had all or most of their natural
nutrients and fiber removed, except for the simple carbohydrate—thus they are called “empty calories.
• Most baked goods, white breads, white pastas, snack foods, candies, soft drinks and non-diet soft
drinks fit into this category. Bleached, enriched wheat flour and white sugar - along with an array of
artificial flavorings, colorings, and preservatives are the most common ingredients used to make 'bad
carb' foods.
• The goal is to limit or avoid your intake of simple carbs and increase you starch (complex
carbohydrates). So, whenever possible you want to choose ‘Good Carbohydrates’ and try to avoid
refined and processed foods.
Plant-Based Myths: CarbohydratesStarches are Comfort Food
Just think of starches as comfort food, and everyone usually has a favorite comfort food. With a
starched-based diet you can have these same comfort foods you like but made without the meat or
dairy but still have the same great flavors. Such foods as: a spinach lasagna, minestrone soup,
bean and rice burrito, a pot roast without the roast, mashed potatoes and gravy with roasted
vegetables and corn, and homemade three bean chili and much, much more...
Plant-Based Myths: Carbohydrates (Starch)
Starch is Clean Fuel
✓ Starches are very low in fat (1% to 8% of their calories)
✓ Contains no cholesterol
✓ Do not grow human pathogens (salmonella, E. Coli, etc.) – come from animal
sources or cross-contimination
✓ Do not store poisonous chemicals like DDT, methyl mercury
Starch is Complete Nutrition
✓ Starches are plentiful in protein ( 6% to 28% of their calories)
✓ Contains a proper array of vitamins and minerals
✓ Full of dietary fiber
✓ Very energy satisfying “comfort food” (fills you up)
Plant-Based Myths: CarbohydratesAll large populations of trim, healthy people, throughout verifiable human history, have obtained the
bulk of their calories from starch. Here are some examples:
Barley – Middle East for 11,000 years
Corn (maize) – North, Central, and South America for 7,000 years
Legumes – Americas, Asia, and Europe for 6,000 years
Millet – Africa for 6,000 years
Oats – Middle East for 11,000 years
Potatoes – South America (Andes) for 13,000 years
Sweet Potatoes – South America and Caribbean for 5,000 years
Rice – Asia for more than 10,000 years
Rye – Asia for 5,000 years
Wheat – Near East for 10,000 years
Caloric Engines of Human Civilization
Blue Zones
Blue Zones is a concept used to identify a demographic and/or geographic
area of the world where people live measurably longer lives.
In these “Blue Zones” they found that people reach age 100 at rates 10 times
greater than in the United States. Their diet is over 90% whole foods, plant-
based.
Blue Zones
Dan Buettner is a National Geographic Fellow and New York Times best-selling author.
He wrote about Blue Zones in 2005 for National Geographic and has written a couple of
books about them. In his research he actually visited all the Blue Zones and spent time
and lived with the people in these blue zones and offers an explanation, based on
empirical data, historical data and first hand observations, as to why these populations
live healthier and longer lives.
Dan Buettner identifies longevity hotspots or Blue Zones in:
▪ Okinawa (Japan)
▪ Sardinia (Italy)
▪ Nicoya (Costa Rica)
▪ Icaria (Greece)
▪ Loma Linda, California among the Seventh-day Adventists
Blue Zones
Blue Zones Average Diet1:
• Plant slant – over 90% plants and plant products
• High Carb Diet - 65% carbohydrates, 20% fat, 15% protein
• Fish and eggs 2-3 times per week
• Meat 5 times per month
• Daily handful of nuts
• Daily cup of beans
• Water, tea, coffee and wine (evening)
1. Dan Buettner, Author, longevity expert and National Geographic Explorer, Lessons for Living Longer From the People Who've Lived the Longest
Blue Zones
➢ Okinawans: The island of Okinawa, in Japan, is the best place on earth for healthy aging. The
Okinawans have:
▪ Diet consists mostly of sweet potatoes, rice, vegetables, some fish and no dairy products
▪ More people over 100 years old per 100,000 population than anywhere else in the world
▪ The lowest death rates from cancer, heart disease and stroke (the top three killers in the
US)
▪ The highest life expectancy for both males and females over 65
▪ Females in Okinawa have the highest life expectancy in all age groups
➢ Seventh-Day Adventists are strict vegetarians, who consume mainly grains, legumes, fruits, and
vegetables, and as a result have a lower incidence of heart disease and colon cancer
compared to the general population.
Nutrients in Plants
What About Vitamins and Minerals ?
Vitamins and Minerals in Plants
Vitamins
▪ Most Americans eating the Standard American Diet (SAD) are vitamin and mineral deficient because
of the food (animal-based) they eat. That is why many take supplements to fill the real or perceived
deficiency.
▪ Whole food plants have all the nutrients that the human body requires: carbohydrates, protein, fat,
vitamins, minerals, fiber, and sufficient calories. So, there should be no need to add supplements
when following a whole food plant-based diet.
▪ The two vitamins that are not produced by plants are vitamins D and B12. You can get vitamin D in
some fortified cereals or from sunlight, and *B12 you can get from a supplement.
*It is recommended that if you follow a plant-based diet for more than 3 years, or if you are pregnant or
nursing, take five micrograms of vitamin B12 each day to ensure that they are getting an adequate
supply of the vitamin. (Both vitamins are stored in your tissues for long periods of time.)
VitaminsSome examples of good food sources for vitamins that will help you get the proper nutritional balance:
Vitamin Some Good Food Sources
A Carrots, sweet potatoes, red pepper, spinach, kale, watercress, mangoes,
apricots, broccoli, apples, fortified cereals, and oatmeal
B6 Spinach, red bell peppers, turnip greens, garlic, cauliflower, mustard greens,
banana, celery, cabbage, crimini mushrooms, asparagus, broccoli, kale,
tomato, carrots
B12* Sea weed, animal-based foods (not a recommended source)
C Red bell peppers, parsley, broccoli, cauliflower, strawberries, romaine lettuce,
lemon juice, mustard greens, Brussel sprouts, kale, papaya, kiwifruit,
cantaloupe, oranges, cabbage, tomato, asparagus, cucumbers, fennel,
pineapple, sweet potato, baked potato, corn
D Sunlight, fortified cereals
E Spinach, kale, mustard greens, collard greens, red bell peppers, tomato,
brussel sprouts, olives, blueberries, broccoli, almonds, turnip greens
K Spinach, kale, mustard greens, asparagus, green beans, collard greens, red
bell peppers, tomato, brussel sprouts, kidney beans, strawberries, avocado
Vitamins and Minerals in Plants
Minerals
Minerals are another group of nutrients (along with vitamins) needed by the body. They have two general
body functions: to regulate body processes, and to give the body structure.
Such as:
• Blood Clotting, Heartbeat
• Maintenance of the internal pressure of body fluids
• Nerve responses
• The transport of oxygen from the lungs to the tissues
Even though they make up only a small percentage of your body—about 4 percent of your body weight –
minerals are essential to life.
Vitamins and Minerals in Plants
Mineral Some Good Food Sources
Calcium Basil, broccoli, collard greens, kale, kelp, cinnamon, swiss chard, cabbage,
summer squash, green beans, garlic, asparagus, oranges, romaine lettuce
Iron Dark green leafy vegetables, dried beans and peas, spinach, tofu, wheat
germ, whole-grain breads, iron-fortified cereal, nuts, raisins
Magnesium Whole grains, legumes, kale, celery, green beans, spinach, nuts, seeds,
tomato, eggplant, beets, quinoa
Manganese Kale, mustard greens, spinach, chard, romaine lettuce, strawberries,
pineapple, maple syrup, brown rice, legumes, grapes
Phosphorus Broccoli, asparagus, bran, corn, legumes, lentils whole grains, nuts,
seeds, wheat germ
Potassium Sweet potato, banana, baked potato, wheat germ, kidney beans, spinach,
bell pepper, strawberries, tomatoes, broccoli, eggplant
Selenium Brown rice, spinach, garlic, tofu, oats, asparagus, cabbage, corn
Sodium Salt, sea salt, celery, beets
Thiamin Romaine lettuce, asparagus, spinach, eggplant, mustard greens, brussel
sprouts, celery, red bell pepper, carrot, broccoli, legumes
Zinc Whole grains, legumes, nuts, seeds, lentils, mushrooms, oats, whole
grains
Some examples of good food sources for minerals that will help you get the proper nutritional balance:
What is Calorie Density?
• How much energy (calories) is provided per unit measure of food. Usually expressed
as calories per pound.
Example: 1 lb. of vegetables = 100 calories (approx.)
1 lb. of ground beef = 1000 calories (approx.)
• Calorie dense foods, (high in calorie density) such as fat (animal based foods) and
refined sugars, provide many calories in a small amount of food.
• Foods with low calorie density -- fruits, vegetables -- provide fewer total calories and
greater nutrition in a larger volume of food.
All Calories Are Not Equal!
Principles of Calorie Density
1) High in Water
2) High in Fiber
3) High in Nutrients
Satiety
Bulk
Principles of Calorie Density
All Calories Are Not Equal!
FAT 1 gram = 9 calories
PROTEIN 1 gram = 4 calories
CARBOHYDATE 1 gram = 4 calories
Example
Potato : 50 grams carbohydrate x 4 = 200 calories
Meat: 50 grams of fat x 9 = 450 calories
Calorie Density
▪ Calorie density really is a common-sense approach to sound nutrition and is
the cornerstone of good health.
▪ It is the simplest way to lose and/or manage your weight for life:
✓ more food for fewer calories and is easy to understand and follow.
✓ by following a few simple principles, you will increase the amount of
food on your plate while decreasing your overall caloric intake, all
without ever having to go hungry.
✓ At the same time, you will be optimizing your overall nutrient intake
(vitamins, minerals, fiber, protein, essential fats, etc.).
▪ Studies have shown that diets based on low calorie density foods tend to be
healthier and more effective for weight management.
Principles of Calorie Density
Clinical Study Evidence
Lifestyle Heart Trial
• Lifestyle Heart Trial in 1990
• 28 heart diseased people and treated
them with lifestyle changes only
• 20 heart diseased people with the
standard treatment plan suggested by
doctors for people with heart disease
• It was a randomized, controlled trial to
determine whether comprehensive
lifestyle changes affect coronary
atherosclerosis after 1 year
Lifestyle Heart Trial - Program
Lifestyle Heart Trial - Results
Lifestyle Heart Trial
1 Year Later
Clinical Evidence
Other studies have had similar results such as ones conducted by Caldwell
Esselstyn Jr., MD and have repeated it (study) several times.
"If the truth be known coronary artery disease is a toothless paper tiger that
need never, ever exist and if it does exist it need never, ever progress."
– Dr. Caldwell Esselstyn, Jr., Author of the book "Prevent and Reverse Heart
Disease".
Dietary Intervention Study
Important Medical Findings Achieved in Seven Days from Eating the McDougall Diet
• Average weight loss was 3.1 pounds while eating unrestricted amounts of food
• Average cholesterol reduction was 22 mg/dL
• An average decrease of 18/11 mmHg in blood pressure in patients with hypertension (140/90 or greater)
• Nearly 90% of patients were able to get off blood pressure and diabetic medications
Please note that the more overweight and unhealthy the persons were at the beginning of the program, the
more favorable were their results were at the end. For example, when cholesterol began at over 240 mg/dL, the
reduction seen was 39 mg/dL, whereas cholesterol levels at less than 150 mg/dL at the beginning experienced
an 8 mg/dL decrease in a week.
The McDougall Program Cohort: The Largest Study of the Benefits from a Medical Dietary Intervention
The Nutrition Journal on October 14, 2014 published the results of 1,615 patients who attended the
McDougall Program in Santa Rosa, California..
Why does Plant-Based Nutrition Heal?
Plant-Based Nutrition
“Nutrition is a collective thing, a holistic idea that works in your
body like a symphony providing nutrients packaged by nature in
a single food.”
T. Colin Campbell, PhD, Author of The China Study and Whole – Rethinking the Science
of Nutrition
Plant-Based NutritionFor example, an apple, what is it about the apple that promotes
health?
Nutrients in apple:
• Vitamin C, vitamin K, vitamin B6, potassium, dietary fiber, and
vitamin A
• And has smaller of amounts of many minerals like vitamin E,
magnesium and a whole host of other nutrients
• And don’t forget all the antioxidant and phytochemicals, which
you here about every day, how important they are in preventing
chronic diseases
The Whole is Greater Than the Sum of Its Parts!
Plant-Based Nutrition
▪ The body is always trying to heal and with a nutrient-dense diet with plant-based foods;
the body repairs itself immediately even if you have any chronic disease such as heart
disease, or type-2 diabetes.
▪ For disease to progress, injury must outpace healing. Reversing disease is simply a
matter of turning this scenario around. To be specific, stop the ongoing injury, which is
usually self-induced.
▪ If you are healthy, you become even healthier and your body is using the nutrients to
prevent any chronic disease in the future.
▪ Let the body heal itself with the right food!
Spontaneous Healing
63%25%
10%
2%
Added Fats & Oils, Sugars,
Refined Grains, Fast Food
Meat, Dairy, Eggs, Fish, Poultry,
Seafood.
Cholesterol, a PRIMARY source
of saturated fat.88%
Optimal Diet
Optimal Diet - What’s Kind of Food Do You Eat?
Steel Cut Irish Oatmeal Mock Tuna Salad Hearty Vegetable Stew
Pasta Primavera Bean & Corn Enchiladas Creamy Corn & Potato
Chowder
Final Thoughts▪ Empower yourself by being a good consumer when it comes to
your health…be Informed.
▪ Even making small changes in your diet and lifestyle can make a
significant difference in your health and well being.
▪ Why wait for disease or diagnosis to change…right now the cool thing is that people are waking up.
▪ Trust the food!
▪ There are only good side effects!
IT’S THE FOOD!
THANK YOU!
"Let food be thy medicine.
Let medicine be thy food."
~ Hippocrates ~
Live a Healthy Lifestyle and
Obtain Optimal Health with Plant-Based Nutrition