videos · 2017-04-02 · changing my diet positive aspects of change: negative aspects of change:...
TRANSCRIPT
© Plant Based Lifestyles Ltd | 1VIDEOS
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INTRODUCTION
INTRODUCTION #1 - Welcome
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Key points
1. Welcome! You don’t need any prior knowledge to begin this course.2. People eat a plant-based diet for many reasons, including health improvements and
sustainable weight loss.3. You can make plant-based versions of your favourite foods.
We’ve made a video course because that’s what we feel is the best and most effective way for people to learn. No more sitting there reading a dusty textbook!
Our course is designed so that you can do it with a buddy. We recommend that you watch the videos with a buddy twice a week. You can discuss the accompanying handouts and support each other with this new lifestyle. It’s easier when you do it together!
Use the cookbook to look at new recipes and approaches to cooking. Try something new at least once a week! It’s a big learning curve at first, so stick with it.
Some of what’s included in the programme:
More info
Find a buddy to do this course with!Try one recipe from the cookbook.Print out the traffic light system (in colour if you can) and stick it to your fridge!
To do
• Eat: ∘ What to eat. ∘ How to plan your cooking. ∘ Kitchen appliances. ∘ How to replace animal products with healthy alternatives.
• Move: ∘ Gym training. ∘ How to get the most out of your exercise. ∘ How to plan a workout.
• Live: ∘ Basic medical information on why a plant-based lifestyle is healthy and important. – Including common diseases like heart disease and diabetes.
• Think: ∘ Techniques to sustain change. ∘ How to resolve conflicts. ∘ How best to discuss your lifestyle change with others.
© Plant Based Lifestyles Ltd | 2VIDEOS
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INTRODUCTION
RED = STOP
NEVER - FRIED ANIMAL FOODS - ANIMAL FOODS - Eggs - Dairy: cow’s milk, yoghurt & cheese - Meat: inc. fish & chicken - FATS: butter and margarine
LIMIT TO WEEKLY OR LESS - ALL OILS (including coconut and olive) - “FAKE MEATS”
YELLOW = CAUTION
LIMIT TO ONCE EVERY FEW DAYS - HIGH FAT FOODS - Tempeh / tofu - Avocado, olives, coconut cream - Nuts, seeds (flaxseed OK)
Alcohol, fizzy drink and diet drinks
LIMIT TO ONCE DAILY - Coffee - Oil-free plant-based milks - Refined flours - Dried fruit snacks / fruit juices
GREEN = EVERY DAY
STARCHES (COMPLEX CARBOHYDRATES) - Pasta, Rice, Beans, PotatoesFRUITS
VEGETABLES
SPICES AND HERBS
VITAMIN B12
© Plant Based Lifestyles Ltd | 3VIDEOS
Your notes
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INTRODUCTION
If you are making a change it needs to be compatible with the way you are already living. We don’t want you to wake up 2 hours earlier to go the gym, weigh all your food before you eat, and stop enjoying pizza. We want you to keep the same meals, the same meal routines, but just change the way you are preparing your food and the ingredients you use.
Make healthy versions of the food you like, to start with.
We want you to reflect on your low-hanging fruit - this means change the area where you have the most to gain, and any small change will cause improvements. It’s where you can start off and put in the least effort to get the most results, because early wins are important.
• For some people this might mean quitting smoking. For most non-smokers wanting to improve health and lose weight changing diet will be the low-hanging fruit.
• Diet is a low hanging fruit for almost everyone.• Increasing exercise can be good also.
A note on increasing exercise: It is hard to counteract a poor diet with exercise. Focus on changing your diet now, and when you are comfortable with your improved diet, then you can focus on exercise. Don’t take on too much at the moment!
INTRODUCTION #2 -Sustainable Change
1. Changes need to be compatible with the way you are already living your life.2. Pick the low-hanging fruit.
Key points
More info
© Plant Based Lifestyles Ltd | 4VIDEOS
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INTRODUCTION
CHANGING MY DIETPositive aspects of change:
Negative aspects of change:
NOT CHANGING MY DIETPositive aspects of change:
Negative aspects of change:
• What will improve on the plant-based lifestyle? ∘ Lose 1-2 pounds per week (an average for those who are overweight). ∘ Skin - get rid of acne and have a better complexion. ∘ Diabetes – Type II diabetes can be prevented, greatly improved, or reversed. – Type I can often decrease insulin usage by about 1/3 and still achieve better blood sugar control.
∘ Heart disease - atherosclerosis can be prevented and reversed. ∘ Cancer - Dr Ornish’s study showed reversal of early low-grade prostate cancer.
To do
1. The plant-based diet can prevent and reverse many different diseases.2. The plant-based diet supports sustainable weight loss.
INTRODUCTION #3 - Why would you live a plant-based lifestyle?
What does being healthy look and feel like to you?
To do
Key points
More info
© Plant Based Lifestyles Ltd | 5VIDEOS
Your notes
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INTRODUCTION
Most people want to lose weight when doing a plant-based diet, so weight is the main variable to measure.• Even if you just measure this, it’s better than nothing!• The more frequently you can measure it, the better (up to daily).• If you are measuring your weight, do it at the same time each day, wearing the same
clothes (generally), no shoes, and on the same scales.• Measure it every day or (at least) twice a week. • Write down your results.
A full measurement plan similar to what we’ve used previously for patients is on the next page. It won’t apply to everyone, but if you’re wanting to get the full experience, see your lab tests improve, and be guided when you are going off track, the information in the tests we’ve suggested can be very useful.
• There is no perfect time for change. Ask yourself: ∘ Do you want to be healthier? ∘ Can you imagine yourself being healthier in the future? ∘ Do you have time to commit to learning and preparing food? ∘ Can you see yourself continuing this lifestyle for years to come?
• The American Psychological Association suggests you focus on improving one area at a time.
∘ Is diet the area you think you should improve now?
Measurement plan
1. There is no perfect time for change.2. Focus on one area of change at a time.
INTRODUCTION #4 - Should I do the programme?Key points
More info
© Plant Based Lifestyles Ltd | 6VIDEOS
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INTRODUCTION
INTRODUCTION #4 - A full measurement plan - our approach
MeasurementsRoutine medical appointments Can measure these at home*
Time Visit? Review meds?
BSL Weight Height BMI BP HR Waist
Start Both GP and nurse
Yes X if diabetic X X X X Optional X
2 weeks GP Yes X if diabetic X X X X1 month Nurse Yes X if diabetic X X X X2 months Nurse Yes X if diabetic X X X X4 months GP As reqd As reqd X X X X
4 - 12 months As reqd12 months Both X X X X
0 - 2 weeks visits are as required, if a person has a diagnosis of diabetes then regular monitoring of blood sugar levels is essential
As reqd = As required | BSL = blood sugar level | BP = blood pressure | HR = hear rate | Waist = waist circumference
BMI = Body mass index, calculated from the weight (kg) divided by the [height (m) × height (cm)]. • E.g. 75 ÷ (1.8m × 1.8m) = 23.14 | (See BMI chart on next page)
*If you are going to measure at home, you’ll need a tape measure for your waist and a blood pressure machine.
Blood Tests (take this to your doctor or laboratory)Time Cholesterol HbA1c eGFR B12 CBC LFT Thyroid
Start X X X X X X X
2 weeks X X As reqd - - As reqd As reqd
1 month X - -
2 months X X X X X
4 months X X X X X
4 - 12 months As reqd As reqd As reqd As reqd As reqd
12 months X X X X X
Lipids = fat = Cholesterol test (all the same thing) | HbA1c = diabetes test | eGFR = kidney function | B12 = Vitamin B12 status | CBC = full blood count | LFT
= liver function test | Thyroid screen = tests thyroid gland functionUrine MMA can be used if the serum B12 (blood test) is in the lower-normal range.
© Plant Based Lifestyles Ltd | 7VIDEOS
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INTRODUCTIONBM
I Cha
rtW
eigh
t kilo
gram
s (k
g)
Height (cm)
4650
5458
6266
7074
7882
8690
9498
102
106
110
114
118
122
126
130
Height (feet)
140
2326
2830
3234
3638
4042
4446
4850
5254
5658
6062
6466
4' 7
"
142
2325
2729
3133
3537
3941
4345
4749
5153
5557
5961
6264
4' 8
"
144
2224
2628
3032
3436
3840
4143
4547
4951
5355
5759
6163
4' 9
"
146
2223
2527
2931
3335
3738
4042
4446
4850
5253
5557
5961
4' 9
"
148
2123
2526
2830
3234
3637
3941
4345
4748
5052
5456
5859
4' 1
0"
150
2022
2426
2829
3133
3536
3840
4244
4547
4951
5254
5658
4' 1
1"
152
2022
2325
2729
3032
3435
3739
4142
4446
4849
5153
5556
4' 1
2"
154
1921
2324
2628
3031
3335
3638
4041
4345
4648
5051
5355
5' 1
"
156
1921
2224
2527
2930
3234
3537
3940
4244
4547
4850
5253
5' 1
"
158
1820
2223
2526
2830
3133
3436
3839
4142
4446
4749
5052
5' 2
"
160
1820
2123
2426
2729
3032
3435
3738
4041
4345
4648
4951
5' 3
"
162
1819
2122
2425
2728
3031
3334
3637
3940
4243
4546
4850
5' 4
"
164
1719
2022
2325
2628
2930
3233
3536
3839
4142
4445
4748
5' 5
"
166
1718
2021
2224
2527
2830
3133
3436
3738
4041
4344
4647
5' 5
"
168
1618
1921
2223
2526
2829
3032
3335
3638
3940
4243
4546
5' 6
"
170
1617
1920
2123
2426
2728
3031
3334
3537
3839
4142
4445
5' 7
"
172
1617
1820
2122
2425
2628
2930
3233
3436
3739
4041
4344
5' 8
"
174
1517
1819
2022
2324
2627
2830
3132
3435
3638
3940
4243
5' 9
"
176
1516
1719
2021
2324
2526
2829
3032
3334
3637
3839
4142
5' 9
"
178
1516
1718
2021
2223
2526
2728
3031
3233
3536
3739
4041
5' 1
0"
180
1415
1718
1920
2223
2425
2728
2930
3133
3435
3638
3940
5' 1
1"
182
1415
1618
1920
2122
2425
2627
2830
3132
3334
3637
3839
5' 1
2"
184
1415
1617
1819
2122
2324
2527
2829
3031
3234
3536
3738
6'
186
1314
1617
1819
2021
2324
2526
2728
2931
3233
3435
3638
6' 1
"
188
1314
1516
1819
2021
2223
2425
2728
2930
3132
3335
3637
6' 2
"
190
1314
1516
1718
1920
2223
2425
2627
2829
3032
3334
3536
6' 3
"
192
1214
1516
1718
1920
2122
2324
2527
2829
3031
3233
3435
6' 4
"
194
1213
1415
1618
1920
2122
2324
2526
2728
2930
3132
3335
6' 4
"
196
1213
1415
1617
1819
2021
2223
2426
2728
2930
3132
3334
6' 5
"
198
1213
1415
1617
1819
2021
2223
2425
2627
2829
3031
3233
6' 6
"
200
1213
1415
1617
1819
2021
2223
2425
2627
2829
3031
3233
6' 7
"
101
110
119
128
137
146
154
163
172
181
190
198
207
216
225
234
243
251
260
269
278
287
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© Plant Based Lifestyles Ltd | 8VIDEOS
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INTRODUCTION
INTRODUCTION #4 - Simplified measurement sheet to track your results
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© Plant Based Lifestyles Ltd | 9VIDEOS
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INTRODUCTION
Your notes
Learning objectives
Vitamin B-12 is made by bacteria, including those in the soil. It is then eaten by animals and concentrated in their larger organs. People get B-12 from: the intestine (it’s just too late in the digestive tract to be absorbed), unwashed vegetables, and eating animal products. People generally have large stores of Vitamin B-12, so can go without supplementing for several years, but we don’t support this approach. We’ve seen some people become deficient in several months (who may have had borderline low stores prior to changing their diet). From a habit point of view; we would rather you get in the habit of eating an animal product free diet now, and taking the Vitamin B-12 everyday.
Meat-eaters can also become deficient in vitamin B-12, but people who are not eating animal products definitely need to get some from another reliable source.
B-12 can be supplemented orally or through an injection - both work well.
YOU MUST GET REGULAR VITAMIN B-12 FROM A SUPPLEMENT OR RELIABLY FORTIFIED SOURCE
Supplement = Most guidelines say you need just 2.4 micrograms a day, but some more recent research suggests it’s probably more like 7 micrograms daily.• Usually the lowest dose to purchase is 50mcg, and this seems to be enough for most
people, so take this daily if you are otherwise well. ∘ To cover those who absorb it poorly (elderly, history of pernicious anaemia, or if you want to take a higher dose): 250mg daily can be taken orally, or 2500mcg once a week. ∘ Test according to either our schedule, or the suggestion of your GP. ∘ You can increase to 1000mcg daily (with no recognised negative side effects) if you are getting low. ∘ Fortified foods = Not as reliable, but a tasty addition to the diet, e.g. Nutritional yeast.
How are you going to regularly get enough vitamin B-12?
INTRODUCTION #5 - B-12
1. It is essential to supplement B-12.
© Plant Based Lifestyles Ltd | 10VIDEOS
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INTRODUCTION
Your notes
Learning objectives
You will not be missing out on anything!
We are primed to think about deficiency because of our evolution. In prehistoric days we sought out sources of fat, salt, and sugar to survive, so we are programmed to think about things in terms of deficiencies. See the excellent book “The Pleasure Trap” by Doug Lisle and Alan Goldhamer for more information and a detailed explanation.
Position of the Academy of Nutrition and Dietetics: Vegetarian Diets
“It is the position of the Academy of Nutrition and Dietetics that appropriately plannedvegetarian, including vegan, diets are healthful, nutritionally adequate, and may providehealth benefits for the prevention and treatment of certain diseases. These diets areappropriate for all stages of the life cycle, including pregnancy, lactation, infancy,childhood, adolescence, older adulthood, and for athletes.”
See the next page for a breakdown of the nutrients in different types of dietary approaches.
Takeaway points
INTRODUCTION #6 - Will I be missing out on anything?
1. No!2. Protein deficiencies are unheard of in the western world.3. A plant-based diet will make you feel satiated and full of energy.
© Plant Based Lifestyles Ltd | 11VIDEOS
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INTRODUCTION
IT MATTERS WHERE YOU GET YOUR NUTRITION
Obtaining enough energy from different diets:
INTRODUCTION #6 - Will I be missing out on anything?
• Energy intake is for a sedentary, average sized adult for one day (10 000 kJ): ∘ WFPB food comprised: Canned chickpeas, boiled sweetcorn, raw green peas, peaches, cooked kale, pita bread ∘ Junkfood vegan: Potato chips, dark chocolate, cooked spaghetti, oreo cookies, fried tofu ∘ Meat lovers: Grilled lean beef, trimmed to 1/8” fat, scrambled egg, roast chicken, milk, smoked salmon
The Meat Lovers diet is higher in protein - but this is not a good thing, despite what many believe!
Credit: Dr Thomas Campbell (The Campbell Plan pp.28) for inspiration for this approach.
*Please note: we don’t necessarily agree with all of the Australia/NZ recommendations, but they are there as a reference. The figures provided are Recommended intake (RDI - where available) or adequate intake (AI) for non-pregnant adults approx 20 years of age.
http://www.health.govt.nz/publication/nutrient-reference-values-australia-and-new-zealand
Whole Plants Meat Lovers Vegan Junk male* female*
Nutrient, g
Protein 112 254 34 64 46
Total lipid (fat) 28 130 126 no limit no limit
- Saturated fat 4 48 34
- Cholesterol (mg) 0 1460 2
Carbohydrate 482 40 266 no limit no limit
Fiber, total dietary 108 0 28 30 28
Minerals, mg
Calcium, Ca 1374 1196 784 1000 1000
Iron, Fe 32 16 28 8 18
Magnesium, Mg 796 296 452 400 310
Potassium, K 7910 3318 2294 3800 2800
Sodium, Na 1726 3828 1108 460-920 460-920
Zinc, Zn 18 22 10 14 8
Vitamins
Vitamin C (mg) 872 12 28 45 55
Niacin (B-3) (mg) 38 48 8 16 14
Vitamin B-6 (mg) 4 2 0 1.3 1.3
Folate (DFEs) 832 158 110 400 400
Vitamin B-12 (µg) 0 24 0 2.4 2.4
Vitamin A (µg) 60600 1027 24.6 900 700
Vitamin D (µg) 0 3040 0 80 80
Vitamin K (IU) 11800 16 20 no limit no limit
© Plant Based Lifestyles Ltd | 12VIDEOS
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INTRODUCTION
Your notes
Check under each video for references and links as we go, and see what the experts have to say for yourself!
This diet may sound limiting but it truly isn’t. The number one thing (most) people are worried about missing is cheese - so follow our suggestions in the Eat Section about replacing cheese and cheese sauce. You won’t miss these things once you change, because your tastebuds change!
1. We are citing other experts throughout this course.2. People’s taste buds change.
INTRODUCTION # 7- What do other people say about the plant-based diet?Key points
More info
© Plant Based Lifestyles Ltd | 13VIDEOS
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INTRODUCTION
Intro 11. Birch LL. Development of food preferences. Annu Rev Nutr. 1999;19:41–62.2. Dr McDougall has a similar traffic-light system (developed independently) which has more detail, and is great for educating kids. McDougall J. The Healthiest Diet on the Planet: Why the Foods You Love-Pizza, Pancakes, Potatoes, Pasta, and More-Are the Solution to Preventing Disease and Looking and Feeling Your Best. 1 edition. New York, NY: HarperOne; 2016. 224 p.
Intro 23. Willpower: http://www.apa.org/helpcenter/willpower.aspx 4. Willpower: Vohs KD, Baumeister RF, Schmeichel BJ, Twenge JM, Nelson NM, Tice DM. Making choices impairs subsequent self-control: a limited-resource account of decision making, self-regulation, and active initiative. J Pers Soc Psychol. 2008 May;94(5):883–98. Available at: http://www.apa.org/pubs/journals/releases/psp945883.pdf
Intro 35. Migraines: http://www.pcrm.org/health/health-topics/a-natural-approach-to-migraines6. Migraines: Bunner AE, Agarwal U, Gonzales JF, Valente F, Barnard ND. Nutrition intervention for migraine: a randomized crossover trial. J Headache Pain. 2014;15(1):69.7. Alzheimer’s: http://www.pcrm.org/health/health-topics/diet-and-alzheimers-disease8. Skin: https://www.youtube.com/watch?v=5Qdwn2itsgg Vegan twins and acne9. Ferdowsian HR, Levin S. Does diet really affect acne? Skin Therapy Lett. 2010 Mar;15(3):1–2, 5. - Skin10. Spencer EH, Ferdowsian HR, Barnard ND. Diet and acne: a review of the evidence. Int J Dermatol. 2009 Apr;48(4):339–47. - Skin
Intro 411. “Can you see yourself continuing this lifestyle for years to come?” is a question from Dr Doug Lisle.
Intro 512. Vitamin B-12: What Every Vegan Should Know About Vitamin B12 [Internet]. The Vegan Society. Available from: https://www.vegansociety.com/resources/nutrition-health/vitamins-minerals-and-nutrients/vitamin-b12-your-key-facts/what-every-vegan-should-know-about-vitamin-b1213. Vitamin B-12: Watanabe F, Yabuta Y, Bito T, Teng F. Vitamin B12-Containing Plant Food Sources for Vegetarians. Nutrients. 2014 May 5;6(5):1861–73.14. Vitamin B-12: Oh R, Brown DL. Vitamin B12 deficiency. Am Fam Physician. 2003 Mar 1;67(5):979–86.
Intro 615. Lisle DJ, Goldhamer A. The Pleasure Trap: Mastering the Hidden Force that Undermines Health & Happiness. 1 edition. Summertown, Tenn.: Healthy Living Publications; 2006. 225 p. 16. Cavemen liked fat salt, and sugar: Birch LL. Development of food preferences. Annu Rev Nutr. 1999;19:41–62. 17. Better functioning arteries: Esselstyn Jr. CB. Prevent and Reverse Heart Disease. Avery; 2007. 320 p. 18. Ultraendurance athlete, Rich Roll: Roll R. Finding Ultra. Harmony; 2012. 290 p.19. All numbers in the comparison tables were calculated based on nutrition information sheets available at https://ndb.nal.usda.gov/ndb/
INTRO REFERENCES