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