5 = at least 50% raw (uncooked) fruits and vegetables.
7 = at least 70% whole vegan foods (raw fruits and vegetables plus some whole vegan foods)
9 = 90% vegan foods
Showing posts with label whole foods. Show all posts
Showing posts with label whole foods. Show all posts
Sunday, March 10, 2013
Monday, October 22, 2012
Benefits of a Whole Foods, Vegan Diet
Below is an amazing testimonial of a woman who recovered from cancer on a mostly raw, fully vegan lifestile.
Many studies have proven the power of a whole foods, plant based diet. I feel a lot of people don't find success on a whole-foods, plant based diet because of extra restrictions they add on. For example, "low carb," "low fat," "no oils," "fully raw," etc. All of these rules are not necessary, since a whole foods plant based diet is already quite difficult in a world full of processed foods.
The following pyramid was created by "Doctors Beyond Medicine," and highlights a good diet plan for a healthy diet.
Dr. T. Colin Campbell is a world famous scientist and author of "the China Study." He was born in 1934 and has been a vegan since 1990. In the following video he discusses the importance of a plant based diet in regards to overall human longevity.
In the following video, Dr. Dean Ornish discusses the positive effect a whole foods, plant based diet had on people fighting cancer.
Victoria Moran overcame many health problems and obesity by switching to a whole foods, plant based diet. In this video she provides some great insight as to beginning a plant based diet.
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Jay Kordich, "the Father of Juicing," says he beat a tumor in his bladder through juicing.
The next video is an amazing story of how Sarah Ramos claims to have reversed multiple sclerosis symptoms on a plant-based diet, with the help of plant based Doctor Brooke Goldner. Incidentally, Dr. Goldner has an amazing story as well, as she says she recovered from lupus on a plant based diet. This is especially incredible since she was given only six months to live by her doctor.
While many people thrive as whole food vegans, some don't because of deficiencies or other problems, and eventually add animal products back into their diets. If experiencing deficiencies even after supplementing with B12, Omega 3 DHA and vitamin D, free range eggs and grass fed yogurt are a good place to start.
However, I'm personally convinced that a whole foods vegan diet is possibly the healthiest diet for most people, as long as it is supplemented with B12, Omega 3 DHA and Vitamin D. I believe that a plant-based diet has undeniable benefits. Whether you choose to go vegan or mostly vegan, you will definitely appreciate the results!
Saturday, March 3, 2012
Affordable High Raw Pescatarian Dinner
In keeping with "Raw Until Dinner", my first two meals today consisted of 100% raw vegan foods. So for dinner I decided to have some cooked foods with my raw foods. This fits in with the "High Raw Diet", though every day may look different for different people!
Wild Caught Salmon - $1
Fresh Organic Carrot Juice - $1
Grapefruit - $0.75
Organic Salad with Organic Blue Cheese Dressing - $1
Total = $3.75
Fresh Organic Carrot Juice - $1
Grapefruit - $0.75
Organic Salad with Organic Blue Cheese Dressing - $1
Total = $3.75
Tuesday, August 16, 2011
Studies Confirm Power of a Plant Based Diet
'Let food be thy medicine and medicine be thy food'
(Hippocrates - Father of Medicine)
1) One very large international study has found that people eating a plant based diet live an average of 8 years longer than those eating a diet with a lot of animal products (Link 1)(Link 2).
2) "Combined data from the EPIC-Oxford cohort and the Oxford Vegetarian Study (including 31,470 meat-eaters, 8,516 fish-eaters, 18,096 vegetarians and 2,228 vegans) found that, compared with meat-eaters, vegetarians and vegans had around 50 per cent lower mortality from pancreatic cancer (Appleby et al., 2016). When they excluded those who changed diet group during the study (possibly reflecting the onset of illness), compared with regular meat-eaters, vegetarians and vegans had around 50-60 per cent lower mortality" (Link).
3) T. Colin Campbell is an American biochemist who specializes in the effects of nutrition on long-term health. He is the Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University, and the author of over 300 research papers. Campbell wrote the ground-breaking book called "The China Study," and he recommends a plant based diet that focuses mainly on whole foods (cooked and raw). Campbell says, "It’s not because we have data to show that 100 percent plant-based eating is better than 95 percent. But if someone has been diagnosed with cancer or heart disease, it’s smart to go ahead and do the whole thing. If I start saying you can have a little of this, a little of that, it allows them to deviate off course. Our taste preferences change. We tend to choose the foods we become accustomed to, and in part because we become addicted to them, dietary fat in particular" (Link).
Referencing the above study by T.Colin Campbell, former U.S. President Bill Clinton decided to eat a plant based diet after being confronted with heart disease (link).
4) At 1:15 in the following video, Deborah Kotz from US News and World Report says that the Adventist church has one of the healthiest diets, and therefore one of the longest life expectancies. "It's pretty accepted now in the medical community - with all of the scientific research that's been looking at Adventists - that they live longer than their peers." On their website, the Adventist church recommends "A generous use of whole grains, vegetables and fruits; and a moderate use of low fat dairy products (or nutritional equivalent alternatives), legumes, and nuts; a very limited use of foods high in saturated fat, cholesterol, sugar, and salt; abstinence from tobacco, alcohol, and coffee, tea, and other caffeinated beverages."
5) "A few years ago, scientists identified five groups of long-lived elderly people (aged 70 and older) – Japanese in Japan, Swedes in Sweden, Anglo-Celtic people in Australia, and Greeks in both Greece and Australia – and observed them for the next seven years, tracking their health status and food choices among nine different categories: vegetables, legumes, fruits, nuts, cereals, dairy products, meat, fish, and monounsaturated fats. A total of 785 elderly people were followed.
The researchers found that legumes were the most important dietary predictor of survival among the elderly, “regardless of their ethnicity,” they wrote. For every 20-gram increase in daily legume intake (20 grams is about three-quarters of an ounce), 'there is a 7 to 8% reduction in mortality hazard ratio.'" (Link)
6) According to the US National Cancer Institute, "People whose diets are rich in plant foods such as fruits and vegetables have a lower risk of getting cancers of the mouth, pharynx, larynx, esophagus, stomach, lung, and there is some suggested evidence for a lower risk of cancers of the colon, pancreas, and prostate. They are also less likely to get diabetes, heart disease, and hypertension. A diet high in fruits and vegetables helps to reduce calorie intake and may help to control weight. To help prevent these cancers and other chronic diseases, experts recommend 4 to 13 servings of fruits and vegetables daily, depending on energy needs. This includes 2 to 5 servings of fruits and 2 to 8 servings of vegetables, with special emphasis on dark-green and orange vegetables and legumes" (Link).
7) "An interesting new study...found that avoiding meat, fish and poultry leads to more frequent reports of positive mood. The researchers, from Benedictine University in Illinois and Arizona State University, noted that in general, vegetarians report better mood than omnivores (those whose diets include meat, fish and poultry)" (Link).
8) The following is from Dr. Oz's website: "Red meat is still linked to an increased risk of heart disease, but it’s not just from the fat. New research points to a substance found in red meat called L-carnitine. This new research suggests that L-carnitine, either from red meat or taken in supplement form, poses a threat to your heart" (link).
9) This is from NBCnews.com: "A startling study shows men who have the highest levels of these compounds [from fish oil] – the kinds found in fish but not in vegetable sources -- have a higher risk of prostate cancer. Men with the very highest levels had a 71 percent higher risk of high-grade prostate cancer – the kind most likely to spread and kill, they report in the Journal of the National Cancer Institute" (Link).
10) Another in-depth 500-participant survey of those eating a raw food diet included people who followed an 80 to 90% raw foods diet for 2 years. Those reporting “a lot” of stress in life after transitioning to live foods dropped from 56% to 20%. 81% felt they had developed emotionally “quite a bit” or “tremendously”. Also of great significance was the reduction in the number of respondents reporting chronic fatigue (from 16% to 3.6%), candida (from 21% to 5%), depression (from 27% to 7%), anxiety (from 22% to 8%), weak immune system (from 17% to 0.2%), hypoglycemia (from 15% to 2.6%), fibromyalgia (from 5.6% to 1.5%), osteoarthritis (from 4.8% to 2.8%), and cancer (from 2.7% to 0.4%) (link).
Referencing the above study by T.Colin Campbell, former U.S. President Bill Clinton decided to eat a plant based diet after being confronted with heart disease (link).
4) At 1:15 in the following video, Deborah Kotz from US News and World Report says that the Adventist church has one of the healthiest diets, and therefore one of the longest life expectancies. "It's pretty accepted now in the medical community - with all of the scientific research that's been looking at Adventists - that they live longer than their peers." On their website, the Adventist church recommends "A generous use of whole grains, vegetables and fruits; and a moderate use of low fat dairy products (or nutritional equivalent alternatives), legumes, and nuts; a very limited use of foods high in saturated fat, cholesterol, sugar, and salt; abstinence from tobacco, alcohol, and coffee, tea, and other caffeinated beverages."
The researchers found that legumes were the most important dietary predictor of survival among the elderly, “regardless of their ethnicity,” they wrote. For every 20-gram increase in daily legume intake (20 grams is about three-quarters of an ounce), 'there is a 7 to 8% reduction in mortality hazard ratio.'" (Link)
6) According to the US National Cancer Institute, "People whose diets are rich in plant foods such as fruits and vegetables have a lower risk of getting cancers of the mouth, pharynx, larynx, esophagus, stomach, lung, and there is some suggested evidence for a lower risk of cancers of the colon, pancreas, and prostate. They are also less likely to get diabetes, heart disease, and hypertension. A diet high in fruits and vegetables helps to reduce calorie intake and may help to control weight. To help prevent these cancers and other chronic diseases, experts recommend 4 to 13 servings of fruits and vegetables daily, depending on energy needs. This includes 2 to 5 servings of fruits and 2 to 8 servings of vegetables, with special emphasis on dark-green and orange vegetables and legumes" (Link).
7) "An interesting new study...found that avoiding meat, fish and poultry leads to more frequent reports of positive mood. The researchers, from Benedictine University in Illinois and Arizona State University, noted that in general, vegetarians report better mood than omnivores (those whose diets include meat, fish and poultry)" (Link).
8) The following is from Dr. Oz's website: "Red meat is still linked to an increased risk of heart disease, but it’s not just from the fat. New research points to a substance found in red meat called L-carnitine. This new research suggests that L-carnitine, either from red meat or taken in supplement form, poses a threat to your heart" (link).
9) This is from NBCnews.com: "A startling study shows men who have the highest levels of these compounds [from fish oil] – the kinds found in fish but not in vegetable sources -- have a higher risk of prostate cancer. Men with the very highest levels had a 71 percent higher risk of high-grade prostate cancer – the kind most likely to spread and kill, they report in the Journal of the National Cancer Institute" (Link).
10) Another in-depth 500-participant survey of those eating a raw food diet included people who followed an 80 to 90% raw foods diet for 2 years. Those reporting “a lot” of stress in life after transitioning to live foods dropped from 56% to 20%. 81% felt they had developed emotionally “quite a bit” or “tremendously”. Also of great significance was the reduction in the number of respondents reporting chronic fatigue (from 16% to 3.6%), candida (from 21% to 5%), depression (from 27% to 7%), anxiety (from 22% to 8%), weak immune system (from 17% to 0.2%), hypoglycemia (from 15% to 2.6%), fibromyalgia (from 5.6% to 1.5%), osteoarthritis (from 4.8% to 2.8%), and cancer (from 2.7% to 0.4%) (link).
11) "One study of 141 American long-term (mean time 28 months) adherents to a raw foods diet found self-reported improvements in health and quality of life after adoption of the diet" (link)
12) In one study taken at the Department of Physiology, University of Kuopio, Finland, "quality of sleep and general health improved" for those following a vegan raw foods diet (Link).
13) One study confirmed that "Uncooked food can be seen as a useful adjunct to drugs in the treatment of allergic, rheumatic and infectious diseases" (link).
13) One study confirmed that "Uncooked food can be seen as a useful adjunct to drugs in the treatment of allergic, rheumatic and infectious diseases" (link).
14) "A large, cross-sectional study conducted by investigators at the University of Melbourne in Australia shows that...the Western diet was associated with a 50% increased likelihood of depression. 'Simply put, if you habitually eat a healthy diet that includes fruit, vegetables, whole grains, and high-quality lean meat, then you may cut your risk of depression and anxiety,' principal investigator Felice Jacka, PhD, told Medscape Psychiatry." (link)
15) A BBC News article reports that "Those who ate the most whole foods had a 26% lower risk of future depression than those who at the least whole foods. By contrast people with a diet high in processed food had a 58% higher risk of depression than those who ate very few processed foods."(link)
16) "A new study from England found that depressive feelings were more common among those who ate more processed foods, and less common in those with a diet consisting of 'whole foods' (i.e. fruits, vegetables, minimally processed grains)." (link)
16) "A new study from England found that depressive feelings were more common among those who ate more processed foods, and less common in those with a diet consisting of 'whole foods' (i.e. fruits, vegetables, minimally processed grains)." (link)
17) "It can be concluded that vegan diet had beneficial effects on fibromyalgia symptoms at least in the short run" (link).
18) According to another BBC News article, 9 volunteers who ate a raw vegan diet enjoyed "good energy levels and mood", lower cholesterol and lower blood pressures (link).
19) According to a recent BBC News article, "People who follow a raw food vegetarian diet are light in weight but healthy, according to US researchers" (link).
20) "According to Dr. Greger (nutritionfacts.org), prescription drugs are actually the 6th leading cause of death! (Most could be avoided on a nutrient-dense raw vegan diet.)." (link)
18) According to another BBC News article, 9 volunteers who ate a raw vegan diet enjoyed "good energy levels and mood", lower cholesterol and lower blood pressures (link).
19) According to a recent BBC News article, "People who follow a raw food vegetarian diet are light in weight but healthy, according to US researchers" (link).
20) "According to Dr. Greger (nutritionfacts.org), prescription drugs are actually the 6th leading cause of death! (Most could be avoided on a nutrient-dense raw vegan diet.)." (link)
Monday, July 25, 2011
Whole Foods Diet - Processed Foods Definition
Foods to Avoid (Processed Foods)
1) Processed Sugars
2) Fake Sugars (aspartame, etc.)
3) Fried Foods
4) Artificial additives (preservatives, flavors, colors, etc.)
5) Hydrogenated Oils
6) Avoid eating non-organic animal products such as dairy, eggs or meat. Many healthy people (Jay Kordich, Karen Calabrese, Markus Rothkranz, Matt Monarch, John Kohler) avoid all animal products.
7) Excess amounts of sodium and table salt
8) Pasteurized juice
9) Gluten (wheat) rich foods
Foods to Eat
Fruits
Raw sweet fruit (apples, oranges, bananas, mangoes, pineapples, etc.)
Freshly squeezed juice
Olives and extra virgin olive oil
Avocado
Red wine (small amounts with meals)
Coconut milk
Coconut oil (for cooking)
Organic apple cider vinegar (A great salad dressing)
Vegetables
Raw vegetables
Steamed or grilled vegetables
Vegetable soups
Legumes
Bean soups
Black beans
Kidney beans
Lentils
Tofu
Peanuts
Unsweetened soy milk
Starches (many people prefer avoiding gluten)
Oatmeal
Baked potatoes
Sweet Potatoes
Sprouted breads
Cooked brown or white rice
Buckwheat
Unsweetened rice milk
Quinoa
Millet
Animal Products
Raw Honey
Organic Cheese or Raw Milk Cheese
Organic, cage free eggs
Organic grass fed cow's or goat's milk - preferably raw
Wild caught fish (for non-vegetarians)
Organic Meats (for non-vegetarians) - Grass fed beef, chicken or turkey
Nuts and Seeds
Cashews, almonds, walnuts, macadamia, pistachios, sunflower seeds, etc.
Unsweetened almond milk
Organic peanut and almond butter
Other Foods
Green and Herbal Teas
Hummus
Guacamole
1) Processed Sugars
2) Fake Sugars (aspartame, etc.)
3) Fried Foods
4) Artificial additives (preservatives, flavors, colors, etc.)
5) Hydrogenated Oils
6) Avoid eating non-organic animal products such as dairy, eggs or meat. Many healthy people (Jay Kordich, Karen Calabrese, Markus Rothkranz, Matt Monarch, John Kohler) avoid all animal products.
7) Excess amounts of sodium and table salt
8) Pasteurized juice
9) Gluten (wheat) rich foods
Foods to Eat
Fruits
Raw sweet fruit (apples, oranges, bananas, mangoes, pineapples, etc.)
Freshly squeezed juice
Olives and extra virgin olive oil
Avocado
Red wine (small amounts with meals)
Coconut milk
Coconut oil (for cooking)
Organic apple cider vinegar (A great salad dressing)
Vegetables
Raw vegetables
Steamed or grilled vegetables
Vegetable soups
Legumes
Bean soups
Black beans
Kidney beans
Lentils
Tofu
Peanuts
Unsweetened soy milk
Starches (many people prefer avoiding gluten)
Oatmeal
Baked potatoes
Sweet Potatoes
Sprouted breads
Cooked brown or white rice
Buckwheat
Unsweetened rice milk
Quinoa
Millet
Animal Products
Raw Honey
Organic Cheese or Raw Milk Cheese
Organic, cage free eggs
Organic grass fed cow's or goat's milk - preferably raw
Wild caught fish (for non-vegetarians)
Organic Meats (for non-vegetarians) - Grass fed beef, chicken or turkey
Nuts and Seeds
Cashews, almonds, walnuts, macadamia, pistachios, sunflower seeds, etc.
Unsweetened almond milk
Organic peanut and almond butter
Other Foods
Green and Herbal Teas
Hummus
Guacamole
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Tuesday, April 5, 2011
Jack Lalanne - Stop being so Tired
This Jack Lallane video may be old, but the concept still remains true. In this video Lalanne discourages a diet of processed sugars, encouraging instead a diet that includes many raw fruits and vegetables and lean meats. Lallane also stressed the importance of exercising daily. Lallane, who died recently at the age of 96, was a great example of somebody who embodied what it means to live in health, vitality and happiness.
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