January 16, 2024
Terminology
–Veganism is a social justice movement, not a diet, and means you avoid all meat, fish, poultry, or anything that has to do with animals, including leather, cosmetics, and honey.
–Whole Food Plant-Based eating means you avoid all meats, poultry, fish, eggs, and dairy. The plants you consume are minimally processed (not usually in a can, box, bag, or bottle that requires multiple ingredients to be listed.
–Vegetarians can be subdivided into Lacto-ovo vegetarians, who consume dairy products and eggs in addition to consuming plants, and Pescatarians, who eat veggies, fruit, and other plants but include fish.
–Omnivores pretty much eat everything: meat, poultry, fish, eggs, dairy, processed food, plant based food.
-The Standard American Diet should be avoided because of the high amount of processed food and high amounts of salt, sugar, and fat.
-More calories should come from consuming minimally processed plant-based food because they contain fiber and are replete with micronutrients.
-More consumption of whole foods that are plant-based should be the main goal. “Whole” means minimally processed: no list of added chemicals; usually has short shelf life; looks close to how it came out of the ground or off a limb or vine.
Why Plant-Based? Numerous reasons are presented. Several cardiologists, outspoken about plant-based eating were presented.
References:
Health Professionals Follow-Up Study
Studies | Adventist Health Study
A way to reverse CAD? – PubMed
Assignments:
- Get a journal and start writing. Start the day by listing 3-5 things you are grateful for. Trust me, it helps.
- Track what you eat this week and calculate your daily average intake of servings of minimally processed plants
- List 10-15 whole foods that you like (Purchase this weekend)
- Watch one or more of the following videos:
- What the health
- The Game Changers
- Live To Be 100: Secrets of the Blue Zones (2 episodes)
- No Netflix? (choose one from below)
- Watch Forks Over Knives Movie on YouTube
- Watch 2 videos on YouTube- The Exam Room with Chuck Carroll
- Watch 2 videos on You Tube- NutritionFacts.org (Dr. Michael Greger)
The Fearless Approach:
F– Plant-based eating (crucial)
E– Exercise (regularly)
A – Avoid toxins (alcohol, tobacco, processed food related)
R– Restorative sleep (adults should aim for 7-9 hours)
L– Lessening Stress (meditation, yoga, deep breathing)
E– Engage your mind (learn a new language or instrument)
S– Social Energy (working with others on projects)
S– Spiritual Connectivity (Mind, Body, Spirit for completeness)
Next Zoom Town Hall- January 23rd 2024 – “Conquering Cravings” and “Handling Pushback From Family and Friends” – Dr. R. Gupta
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