Getting Started on a Whole-Food, Plant-Based Diet

Below are notes on commencing a whole-food, plant-based diet that is the most advantageous for losing weight and becoming healthy.

For some, this can be very daunting because it involves changes to shopping, cooking, eating out as well as family and community relationships.

A lot of life is about habits – once you change a habit then it becomes the new “normal”.

The good news is that there is no best diet for weight loss and a different best diet for blood pressure, heart disease, autoimmune diseases and other “diseases of affluence”. The food manufacturing industry are anxious to prove that this in not the case. Their goal is to have supermarket shelves with special foods for each condition.

Check out these links for inspiration which gives an idea of the possibilities.

The video shows Michael Greger’s inspiring story how his grandmother at the age of 65, was transformed from a critical ill patient. Confined to a wheelchair with crippling pain from angina, she was sent home by her doctors to die. Frances Greger was one of Nathan Pritikin’s “death door’s patients”.

After three weeks, she was not only out of her wheelchair but walking ten miles a day. – and she lived another 31 years.

Frances Greger – A Deaths Door’s Patient

John Robbins tells an incredible story of how the life of a commercial Pig Farmer was transformed in a most unexpected way.

The Pig Farmer

The China Study Solution is written by Colin Campbell’s son who is a medical doctor. It is a guide to getting started on changing dietary habits.

The following recipe books contain simple recipes to give you some ideas.

Much publicity is given to the longevity of the people of Japan and Okinawa (an archipelago that stretches from southern Japan to Taiwan). However, it is vegetarian Californian Seventh-day Adventists that have the longest lifespan and the highest levels of health on the planet.

The AHS-1 study showed that the average 30-year-old white vegan Californian Adventist male lives 9.5 years longer than the average 30-year-old white omnivore Californian Adventist male and with females living 6.1 years longer. ¹

Note that Californians are much healthier than the average American being in the top five states for longevity with an average life expectancy of 5-6 years greater than the Mississippi states.

Check out the Taiwanese Buddhist Study that shows just how little meat it takes to have a big impact on diabetes outcomes.

Everything in moderation is a near unanimous response by health professional, health support organisations and media commentators to solving our health crisis.

A Taiwanese Buddhist study ² with 4,384 participants compared type 2 diabetes outcomes for lacto-ovo-vegetarians compared with those who consumed meat. The meat-eating group ate only a very small amount of meat.

That tiny amount of meat increased the risk of diabetes 4 times for females and 2 times for males. Not an endorsement for moderation.

Websites

The following websites offer great information.

Nutrition Facts
Nutrition Studies
Dr John McDOugall
Physicians Committee for Responsible Medicine

Movies

The following Netflix movies are also informative.

Additional Reading

Last updated on Friday 13 December 2024 at 23:31 by administrators

1. Fraser, G. E. & Shavlik, D. J. (2001) Ten Years of Life – Is It a Matter of Choice? Archives of Internal Medicine. 161 (13), 1645–1652.
2. Chiu, T. H. T. et al. (2014) Taiwanese Vegetarians and Omnivores: Dietary Composition, Prevalence of Diabetes and IFG Marià Alemany (ed.). PLoS ONE. 9 (2), e88547.