Whole Health Dietitian
Plant-based Living
"Some people think plant-based diet, whole foods diet is extreme. Half a million people a year will have their chests opened up and a vein taken from their leg and sewn onto their coronary artery. Some people would call that extreme." -Caldwell Esselstyn
If you are considering changing to more of a plant-based diet, let me speak for your health, the environment, and the animals and say ‘thank you’!
There has been a global rise with those going vegan and more people are discovering the true health benefits associated with this change as well as the positive impacts on our environment. It’s a good time to start doing more of a plant-based diet. There are more vegan restaurants and options available today than ever before and it’s continuing to increase. Not to mention more social media accounts (like this one) with many yummy recipes, making it fun to try this lifestyle.
If you’re considering going more plant-based but you aren’t sure if it’s worth it, see some of the jaw dropping statistics below that might help encourage you. I would also encourage you to watch this video:
Research reveals that when a person chooses to follow a more plant-based diet they find it may treat, improve, or reverse the following: , Obesity, Heart disease, High blood pressure, Type 2 diabetes, Digestive problems
Inflammation, Pain and low energy. Following a plant-based diet may also provide beneficial results in the treatment for cancer and kidney disease
Here are some profound statistics associated with going more plant-based:
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Decreases risk of diabetes by 62%
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It's shown to reverse heart disease (#1 killer) -72% in the Caldwell study and 82% decreased arterial blockages
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It can lower risk of heart attack by 32% and heart disease by 10-29%.
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Evidence suggests that plant-based diets may reduce the risk of coronary heart disease events by an estimated 40% and the risk of cerebral vascular disease events by 29%.
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Reduces the risk of developing metabolic syndrome and type 2 diabetes by ~50%
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World CA research/American Institute for CA research states that you can reduce risk of CA as well other diseases. It can decrease risk of prostate cancer by 35% and overall cancer by 18%.
A whole-food, plant-based diet is centered on whole, unrefined, or minimally refined plants. It’s a diet based on fruits, vegetables, whole grains, and legumes; and it excludes or minimizes meat, dairy products, and eggs, as well as highly refined foods (from forksoverknives.org). Adapting a plant-based lifestyle would be the best decision you can make benefiting your health and the environment!
One of the main concerns with going plant-based is the possible nutritional risks associated. By limiting certain food groups, we are at a higher risk for being deficient in certain vitamins and minerals. However, this is nothing we can’t tackle. In the beginning, it takes a little effort and planning to make sure you’re getting what your body needs, but with a little practice and knowledge you can do it! My pocket guide will give you everything you'll need to know in order to be a healthy plant-based eater. This guide is for adults, children have specific needs.
Important thoughts
-The average meat-eater consumes approximately 100 animals every year; by forgoing meat, you save that many.
-“If you think you’re too small to have an impact, try going to bed with a mosquito in the room.” --Anita Koddick
-“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.” — Albert Einstein
“The most ethical diet just so happens to be the most environmentally sound diet and just so happens to be the healthiest.”
“By eating meat we share the responsibility of climate change, the destruction of our forests, and the poisoning of our air and water". ― Thích Nhất Hạnh
"The time will come when men such as I will look upon the murder of animals as they now look upon the murder of men.”
― Leonardo Da Vinci
Order my book
What's included in the book:
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The health and environmental benefits of adapting a plant-based diet
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The risk for deficiencies and how to get enough nutrients
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How many servings are needed for each food group
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Protein alternatives
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Nutrition tips
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How to plan meals -making it easy
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Sample meal plan for 1 month
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Recipes and shopping list
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References and resources
