Eat It Later
Plan Summary
Avocado Seeds
Bragg Liquid Aminos

Food Synergy
Grain Free
Losing Weight
Ornish,Dean Pgm.

Super Foods
WFPB Res.&
Other Notes


Reverse Diabetes

Notes from Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs, by Neal D. Barnard, Bryanna Clark Grogan

If your experience with diabetes has been one of gradually escalating medication doses, ever-increasing weight, and increasing worry about the risk of complications, you will learn how to reverse those trends.

What we will zero in on is the type of food you eat. That has emerged as the critical factor, as you will soon see.

Unlike with medication treatments, the “side effects” of the menu change are good ones: weight loss, lower cholesterol levels, lower blood pressure, and increased energy.

Even when the disease has evolved to the point of serious complications, it is not too late for marked improvements to occur.

In a careful analysis that kept exercise and medication use constant, we found that the new diet controls blood sugar three times more effectively than the previous “best” diet. It also accelerates weight loss and controls cholesterol better than the old gold standard. Other investigators have shown that this kind of diet also has dramatic benefits for the heart and leads to a healthy drop in blood pressure.

We showed her how to change her diet. There were no limits on how much she could eat or on how many calories or grams of carbohydrates she could have. But we did ask her to make a major change in the type of food she chose.

And there was more—another benefit she had not anticipated. For years, she had had arthritis pain so severe she could not open a jar. After a few months of a new diet, she suddenly realized that her arthritis symptoms were completely gone.

this program is designed to help you understand the cause of diabetes and how to correct it to the fullest extent that diet and lifestyle changes possibly can.

Normal fasting blood glucose is less than 100 mg/dl

After a 2-hour glucose tolerance test, the value should be less than 140 mg/dl

Diabetes runs in families,


Hemoglobin is the pigment that gives color to your red blood cells and whose job it is to carry oxygen. What the A1c test actually measures is how much glucose has entered your red blood cells and become stuck to hemoglobin.

Diabetes medications can be lifesaving. They can reduce your blood sugar and, over the long run, cut your risk of complications. And if diet and lifestyle changes do not do the job, it is a serious mistake to forgo medications

diet and exercise can often be dramatically effective.

doctors are required to attend medical courses to maintain their hospital or university affiliations, and drug companies have cornered the medical education market.

You, the drug consumer, are stuck with the bill for all this. A typical diabetes pill contains a few cents’ worth of active medication, but the retail cost is heavily inflated by its manufacturer’s promotional expenses

The test strips cost about $1 each

reverse diabetes—to decrease blood sugar, medication doses, and the risk of complications—and using surprisingly simple diet changes.

switching to a healthier diet has a powerful influence on the workings of your cells,

professionals are likely to prescribe a diet that includes very little sugar. They will also ask you to limit starchy foods—such as bread, potatoes, rice, and pasta

Large population studies showed that diabetes was rare in Japan, China, Thailand, and other Asian countries. It was similarly rare in parts of Africa. People in countries where diabetes was uncommon were not following anything like a “diabetes diet.” They did not avoid carbohydrates; they ate starchy foods every day.

For a Japanese adult, a move to North America dramatically increased the risk of diabetes. Heart disease, obesity, and other problems

important point: Carbohydrates do not cause diabetes.

Meat, cheese, and other greasy foods are displacing rice and vegetables. As the Japanese diet has become Westernized, the prevalence of diabetes has exploded.

The inescapable fact is that the problem is not carbohydrates (that is, sugar and starch). The problem is in HOW the body processes them. If we can repair your body’s ability to absorb and use carbohydrates, not only can you enjoy healthy carbohydrate-rich foods without worry, but diabetes itself ought to improve—perhaps even go away.

Glucose cannot get into the cells, and it builds up in the bloodstream.

What if someone were to jam chewing gum into the lock? really nothing wrong with the lock except that it is now filled with gum. To make it work again, we need to clean it out.

The new approach to diabetes is based on cleaning out your biological locks. Our goal is to help your insulin “key” work the way it is supposed to.

We tested a diet that focused not on limiting carbohydrates but rather on getting as much fat off the plate as possible. We thought if we could do that, perhaps we could clean out the “lock” mechanism that opens the cell doors.

we put no limit on carbs at all. There was also no limit on portions.

for breakfast, they had to choose from old-fashioned oatmeal, half a cantaloupe, or whole grain toast.

We kept the use of vegetable oils as minimal as possible, too.

In just 12 weeks, the average participant had lost 16 pounds. Their fasting blood sugar had dropped 28 percent.

we designed another study. Once again, we zeroed in on animal fat and vegetable oils.

The results were quick and impressive. The vegetarian group participants lost about a pound per week; The tests showed that our participants were physically changing. their bodies’ cells were becoming more and more sensitive to insulin. improved by 24 percent.

The diet was vegan and was low in fat.

we encouraged everyone to be selective about the kinds of carbohydrates they ate. Instead of white bread, we encouraged them to choose rye or pumpernickel. Instead of baking potatoes, we favored sweet potatoes and yams.

After 14 weeks on the experimental diet, it was clear that the participants had a significant increase in their after-meal calorie burn; their after-meal calorie-burning speed increased by 16 percent.8 What was happening was that the diet had made their cells more sensitive to insulin’s action, so they were able to take in nutrients more quickly. Glucose got out of the blood and into the cells, where more of it could be burned up, so to speak. These calories are released as body heat rather than being stored as body fat.

the vegan diet was three times more effective. It had reduced A1c by 1.2 percentage points (the average person’s value fell from 8.0 to 6.8 percent during the 22-week study).

a 1-point drop in A1c for people with type 2 diabetes lowers the risk of eye or kidney complications by about 37 percent.

... "And I don’t get tired in the afternoon like I used to.” I have much more energy and really feel tremendous.”

Dean Ornish, MD, a low-fat, vegetarian diet. The patients’ coronary arteries, which had been blocked by years of poor diet, were actually starting to open again. The difference was clearly visible in 82 percent of the patients after 1 year.

same sort of diet change reduces blood pressure. Blood pressure is also reduced by the potassium in vegetables and fruits, and other characteristics of plant foods augment this benefit.

persistently high blood sugar can attack the blood vessels of your heart, eyes, kidneys, and legs.

A diet change that brings your blood sugar under control, brings your blood pressure down, and helps rejuvenate your arteries gives a measure of respite to the tiny blood vessels in your eyes. It does the same for the tiny vessels that make up the filtering unit in your kidneys, making it less likely that you will ever need dialysis. And of course, it works powerfully inside the heart.

each cell of the body is rather like a gummed-up lock.

if fat, called intramyocellular lipid, accumulates inside the cell, it interferes with insulin’s intracellular signaling process. Tiny organelles, called mitochondria, are supposed to burn fat, and their failure to keep up with the accumulating fat may be the origin of type 2 diabetes.

I should emphasize that the fat inside your cells is different from the fat around your waistline. Even if you are quite slim, you may still be accumulating fat within your muscle cells. just as young people who smoke are setting the stage for cancer decades later, young people who accumulate fat inside their muscle cells are paving the way for diabetes.

intramyocellular lipids (intra- means “inside,” myo-is “muscle,” and lipid is “fat”—literally, fat inside muscle cells). In type 2 diabetes, the problem appears to be too few mitochondria. the number of mitochondria you have depends on what you eat.

fat builds up quickly. Depending on the foods you eat, you can pack fat into your cells surprisingly rapidly.

The genes that produce mitochondria were in fact partially disabled. fatty foods—meat, eggs, nuts, or avocados

critically important point: The fat inside your cells is not a permanent fixture. If the influx of fat stops, the fat inside the cells dissipates, and when that happens, the cells start to regain their normal function.

In Part 2, you will see how to select foods to address this problem in the most powerful way possible. A Powerful New Menu. You will focus on what you eat, so how much you eat generally takes care of itself.

three guidelines. Set aside animal products. Keep vegetable oils to a minimum. Favor foods with a low glycemic index.

the fat you eat can rapidly increase the amount of fat in your cells. Exactly the opposite happens in people who avoid animal products. people following a vegan diet had 31 percent less intracellular fat. That means improved insulin sensitivity.

animal products are the only source of cholesterol in the diet, leaving them off your plate also eliminates all the cholesterol from your diet.

for breakfast, oatmeal with cinnamon or blueberries, half a cantaloupe, and some rye toast., veggie sausage or veggie bacon.

For lunch, veggie chili or hearty lentil soup. a veggie burger.

dinner spaghetti with tomato sauce and fresh basil. bean burrito (hold the cheese).

Chinese restaurant, many vegetable dishes on a bed of rice.

why eliminate chicken and fish?” the nutritional makeup of these foods may surprise you. They have significant amounts of fat and cholesterol, and they lack the fiber and healthy carbohydrate you need.

chicken fat.. Much of that fat is the “bad” form—saturated fat,

fish have fat, saturated fat. Some, such as shrimp and lobster, are much higher in cholesterol, ounce for ounce, than steak.

Omega-3 fats are reputed to reduce inflammation and block the formation of blood clots that could lead to heart attacks. There is increasing evidence, however, that omega-3s are no panacea.

meta-analysis found that whether omega-3 oils were consumed in fish or as supplements, they offered no significant protection against cardiovascular disease, cancer, or risk of death.

if you are looking to lose weight, it is important to note that “good fats” pack in just as many calories as “bad fats.”

animal protein can harm the kidneys, and protecting them is a key goal. Protein from plant sources is the way to go.

She started her day with oatmeal topped with cinnamon and fat-free vanilla soy milk. At midmorning, she liked to have a snack, usually fruit such as apples, bananas, raspberries, blueberries, grapes, or oranges. For lunch, she had a hearty vegan soup such as minestrone, vegetable soup, sweet potato soup, or chili, along with a salad made with spinach leaves; tomatoes; red, yellow, and orange bell peppers; kidney beans and chickpeas; and other ingredients. Her afternoon snack was often fruit, rye crackers, baked tortilla chips with salsa, or hummus and pita bread.

dinners were quick and easy: a veggie burger with frozen mixed vegetables, which she microwaved. or a bowl of bran cereal. A late-night fruit snack rounded things out.

Nancy preferred to keep it simple and started making a large pot of soup to eat all week.

Lunch or dinner was pasta or burritos along with fresh vegetables and fruits. Sometimes his taste called for salads, usually dressed up with beans, blood oranges, or other additions.

read labels

some of the biggest sources of fat are lurking in the dairy section. Milk, cheese, and ice cream.. fat-free varieties, a big load of lactose sugar.

Tabatchnick, McDougall’s, Health Valley, and Amy’s,

guidelines: You should follow them exactly, because even slight variations may affect your results.

Choose foods from plant sources. Avoid all animal products and keep vegetable oils to a bare minimum. Favor foods with a low glycemic index (GI).

New Four Food Groups Whole Grains: Legumes [Beans]; Vegetables: Fruits

Other Permitted Foods Fat-free salad dressings and other fat-free condiments, Coffee, Occasionally, alcoholic beverages

Rarely, sugar, nuts, seeds, dark chocolate (made without milk), full-fat soy products such as tofu, tempeh, soy cheese, etc.

Foods to Avoid Meats, poultry, fish, eggs (whites and yolks), and all dairy products (regular and fat-free), including milk, yogurt, cheese, ice cream, cream, sour cream, butter, etc. Added oils, such as margarine, salad dressings, mayonnaise, cooking oils, etc. Fried foods, such as potato chips, french fries, onion rings, doughnuts, etc. Avocados, olives, and peanut butter Refined foods and/or foods with a high glycemic index, such as white bread and white potatoes

The lowdown on dairy, Dairy fat. Cow’s milk derives, believe it or not, 49 percent of its calories from fat.

That 2% figure refers to fat content by weight, which is deceptive.. 2% milk, about 35 percent of calories come from nothing but fat. Most of it is saturated fat, the very kind that is linked to insulin resistance and raises cholesterol levels. Typical yogurt, ice cream, and sour cream products are high in fat, too. Cheese is loaded with it. Many brands derive about 70 percent of their calories from fat. When the fat is skimmed away, the predominant nutrient in milk is actually sugar—lactose

Dairy proteins appear to accelerate the gradual loss of kidney function that can occur in diabetes.

People who have migraines often report improvement when they avoid certain foods, and milk and other dairy products are often at the top of the list.

rheumatoid arthritis.

other health problems--cancer—The explanation appears to lie in hormonal effects caused by milk.

substitutes: soy milk, rice milk, almond milk, and many others. You will want to choose those lowest in fat and sugar.

After the age of weaning, the only beverage that is actually biologically required is water. Not soda, not juice, not milk—just pure water.


There are just two problems with eggs: the yolk and the white.

2. KEEP VEGETABLE OILS TO A MINIMUM Oils creep in everywhere, it seems: cooking oils, salad oils, vegetable oils used in baking and in snack foods.

You still want to keep all oils to a minimum. Here is why. First, as you know by now, all fats and oils are loaded with calories. vegetable oils are as fattening as lard. All fats and oils are in fact equally fattening.

Second, if your goal is to regain as much insulin sensitivity as possible, you will want to eliminate not only animal fats but also added vegetable oils. Cleaning the animal fat out of your cellular “locks” does no good if you are going to clog them with vegetable grease.

Fried foods.

Added oils. Typical salad dressings and margarines have lots of fat. Oils used as ingredients. Many packaged foods and sauces include significant amounts of oil. Oils used in sautéing.

Top salads with fat-free dressings, lemon juice, or balsamic vinegar.

Use nonstick pans.

Steam-fry onions, garlic, or vegetables in water or another cooking liquid

Steam vegetables.

Consider using cooking spray to dispense small traces of oil in place of poured oils.

Read package labels. Look for products with no more than 2 to 3 grams of fat per serving or with a percentage of calories from fat of below 10 percent.

olive oil.

They take an enormous number of olives, discard their fiber and pulp, and leave you with pure fat.

It still has more calories and saturated fat than your body is designed to process to maintain optimal health.

There are, of course, traces of natural vegetable oils in vegetables, fruits, beans, and grains, but you need not worry about them. Your body does need a tiny amount of fat, and plants provide it naturally.

A few plant foods, such as nuts, seeds, olives, avocados, and some soy products, are naturally high in oil. You will want to keep them to a minimum.


It is simply a number that indicates how rapidly any given food releases sugar into the bloodstream.

One example is white bread. In contrast, pumpernickel bread has a low GI. Its string of beads comes apart more slowly, passing into the bloodstream bit by bit. It has much less effect on your blood sugar.

the point of the glycemic index is to allow us to rate foods— to compare one against another—so we can choose the best ones.

A GI below 100 means the test food has less effect on blood sugar than glucose. A higher number means the food has a greater effect.

Two exceptions: watermelon and pineapple

Pasta is a low-GI food. Surprising, but true.

Pumpernickel and rye breads have a lower GI value,

Yams and sweet potatoes are low-GI foods in contrast to baking potatoes, which have a high GI.

Greasy meals today mean insulin resistance tomorrow.

It may surprise you to learn that pasta has a low GI. It does, particularly if it is served al dente, that is, not overcooked.

Even whole wheat bread, with shreds of fiber remaining, is easy pickings for digestive enzymes—they have no difficulty entering the air pockets and digesting the starch in the bread. Pasta is different. It is not made with yeast,

If you would like to look up the GI of individual foods, you can take a look at a Web site established at the University of Sydney in Australia: Just type in the name of the food, and all the testing results will appear.

Notes: Values of 55 or below are considered low, 56 to 69 are medium, and 70 and above are high.

These guidelines work together. Meeting one of them is not enough.

Just as a car performs dramatically better when it has the fuel it was designed for, your body performs far better when you give it the foods it needs.

Increased insulin sensitivity.

As you know by now, evidence shows that a diet change can have a quick and decisive influence on the amount of fat inside your cells. As the amount of fat drops, your cells become more and more sensitive to insulin, allowing your blood sugar to come down.

Easy weight control.

the diet you are beginning causes a weight loss of about 1 pound per week.

“How does this work?” you may ask. How can you lose weight if you are paying no attention at all to portion sizes, calories, and carbohydrates? There are three main reasons. First, the foods have very little fat, so you are eliminating the main source of unwanted calories.

Second, the vegetables, fruits, beans, and whole grains you are bringing into your diet give you a healthy dose of fiber, which is filling enough to turn off your appetite

Third, these foods cause a slight boost in your after-meal calorie burn.

Your arteries are starting to breathe a sigh of relief. The damage of diabetes is done to the arteries, for the most part, leading to problems in your heart, eyes, kidneys, and nerves.

Reversing symptoms.

21 people with type 2 diabetes, all of whom had painful neuropathy—the nerve symptoms that arise as the nerves show signs of damage. In just 2 weeks, 17 of the 21 reported complete cessation of their nerve symptoms, and the remaining 4 had noticeable improvements.

changes in the eye— exudates in the retina—that sometimes occur in diabetes start to improve or even disappear

Step 1: Build your diet from four healthy staples—whole grains, legumes, vegetables, and fruits.

a hearty sweet potato chowder, spinach lasagna, Cuban black beans and Spanish rice, or lentil and carrot soup. And there are endless other possibilities.

When selecting grains, let the glycemic index guide you.

The legume group includes the endless array of soy products, from veggie burgers to meatless hot dogs, tofu, tempeh, miso, and every conceivable kind of deli slice. Legumes are hearty, high-protein foods with a remarkably low GI. putting these healthy powerhouses front and center on your menu is a great way to drive down your weight, blood sugar, and cholesterol.

have two or even three different vegetables with your dinner. main exception is baking potatoes, so favor yams and sweet potatoes instead.

if you are on medications, you may need to avoid grapefruit. This citrus fruit inhibits intestinal enzymes that metabolize several medications. The grapefruit effect lasts for 24 hours or more, and in rare cases, the concentrations of drugs in the bloodstream can increase to toxic levels.

most of us tend to stick to our favorite meals. We may have eight or nine different dinners we like, and we pick from that repertoire night after night. All you need to do is to find eight or nine healthy meals that suit your tastes, and you are set.

identify meals that fit our criteria and appeal to you.

your taste buds have a memory of about 3 weeks

Step 4: Get to Know Transition Foods

soybeans into a frankfurter. veggie burgers, and veggie sausages. look and taste very much like the real thing, with zero animal fat and cholesterol.

Soy milk has arrived along with rice milk, almond milk, oat milk, and other

look at the labels.

Choose the vegan versions, and look for those that are lowest in fat.


potassium in veggies to lower blood pressure,

Let me offer a word of reassurance. If you choose your meals from a variety of whole grains, legumes, vegetables, and fruits and add any common daily multivitamin, you will have your bases covered. A healthy diet of beans, grains, vegetables, and fruits provides all the protein you need. In fact, you are better off

animal protein can be hard on the delicate tissues of the kidneys, the risks of calcium loss and kidney stones associated with animal protein.

milk’s benefits are, for the most part, a myth.

Women who drank three glasses of milk a day were just as likely to break a hip as women who never drank it.

only about one-third of milk’s calcium is absorbed by the body. The other two-thirds simply passes out with the wastes. In addition, milk contains animal protein and sodium, both of which tend to increase calcium loss through the kidneys.

you need some calcium in your diet, but it should come from healthful sources, namely green leafy vegetables and beans.


Iron is a double-edged sword. You need iron to build hemoglobin, which your red blood cells use to carry oxygen from your lungs to your body tissues. But too much iron can be toxic. It can increase the risk of heart problems and may even worsen insulin resistance. Iron encourages the production of unstable molecules called free radicals... are linked to heart disease, cancer, and even certain aspects of the aging process. The most healthful iron sources are the same foods that bring you calcium: beans and green leafy vegetables. They are rich in iron but carry it in a special form called non-heme iron. Your body easily absorbs this form when it’s in need of more iron, but the iron passes harmlessly out of the body when you have all you need.


Zinc plays important roles in immune function, wound healing, and many other biological functions, but as with iron, you can have too much of a good thing. The most healthful sources include legumes, nuts, and fortified breakfast cereals (e.g., Post Grape-Nuts, bran flakes, and granola).


Your body’s actual fat requirement is minuscule,

wrong kind—saturated fat, which boosts cholesterol and aggravates insulin resistance. Nuts, seeds, avocados, olives, and full-fat soy products are also high in fat. Although they are low in saturated fat, the overall amount is high, and you should limit these foods accordingly.

Vitamin B12. Your body uses vitamin B12 to keep nerves and blood cells healthy. The amount you need is extremely small. The most convenient source is any typical multivitamin. You will also find it in many fortified breakfast cereals, fortified soy milk, and other supplemented products.

Vitamin D.

Technically, vitamin D is not a vitamin at all. It’s actually a hormone produced by sunlight on your skin, which is then converted to its active forms as it passes through your liver and kidneys. Once activated, it helps you absorb calcium and helps protect your cells against cancer, among other functions.

How to Get Started

Take out a sheet of paper and jot down the headings “Breakfast,” “Lunch,” “Dinner,” and “Snacks.” You are about to make a 1-day menu. Simply write down foods you like that meet the three guidelines set out in the previous chapter. In a nutshell, we are choosing foods that are:


Low fat: reading labels, choose foods with no more than 2 to 3 grams of fat per serving.

Low glycemic index:

Certain foods have an especially low GI value: beans and other legumes, green leafy vegetables, most fruits, barley

Surprisingly, pasta has a low glycemic index, unlike other wheat products.

Hot cereals such as oatmeal or whole grain wheat cereal with cinnamon, raisins,

Cold cereals such as bran flakes with fat-free soy or rice milk and/or berries, peaches, or bananas Melon, cantaloupe, bananas, or any other fruit Rye or pumpernickel toast topped with cinnamon (no butter or margarine)

Veggie sausage Veggie bacon

Breakfast burritos filled with “refried” beans, lettuce, and tomato (no egg or cheese)

English baked beans

Oatmeal. removes cholesterol from your body. helps bring your blood sugar under control, and its high fiber content helps you lose weight. Choose old-fashioned oatmeal, not instant or 1-minute varieties. Unlike quick-cooking types, old-fashioned oats have intact grains. The more intact the grain, the lower the GI, and the longer the cereal keeps you satisfied. For an extra blood sugar–lowering effect, top your bowl with cinnamon

Breakfast burritos. No time for breakfast? Breakfast burritos to the rescue. You buy them frozen, pop them in the microwave, and in a couple of minutes, you have a hearty, healthy breakfast. Amy’s is a popular brand, with a variety of frozen burritos made with beans, tofu, tomatoes, and other ingredients.

Starchy or sugary foods naturally increase the production of serotonin—the same feel-good chemical that is boosted by antidepressants... the result is postbreakfast drowsiness. In fact, some people actually use starchy foods as a remedy for insomnia. A high-protein food blocks the serotonin-producing action, Any high-protein food will do: veggie sausage, veggie bacon, scrambled tofu, beans, or even a spoonful or two of chickpeas—the kind you’d normally throw on a salad.


Garden salad with fat-free dressing, lemon juice, or soy or teriyaki sauce Three-bean salad

Split-pea soup Hummus sandwich on rye bread with sliced tomato and cucumber


Angel hair pasta with tomato and mushroom sauce


Apples, oranges, bananas Pasta salad Black bean and corn salad Grain-based salad, such as noodles, couscous, bulgur, or rice

Soups Minestrone Mixed vegetable Mushroom barley

Black bean Vegetarian chili

Sandwiches/Wraps CLT: sliced cucumber, lettuce, and sliced tomato on rye bread with Dijon mustard

Sandwich made with fat-free meat alternatives such as veggie turkey, bologna, or pepperoni slices or barbecued seitan (wheat gluten), plus your favorite sandwich veggies on rye bread Black bean dip, bell pepper and tomato slices, and lettuce wrapped in a whole wheat tortilla Italian eggplant sub: baked eggplant slices, pizza sauce, and “sautéed” mushrooms on a whole grain sub roll Black bean and sweet potato burrito with corn and tomatoes

Extras Fresh fruit Chickpeas Cut-up vegetables


Add cucumber and tomato slices and by all means, chickpeas, kidney beans, or other legumes to your salad. They provide plenty of nutrition and are great at holding your blood sugar steady.

If you are looking for convenience, Manischewitz brand dried soup mixes are timesavers. Just add them to boiling water and let them simmer. If you like, add tomatoes, green chiles, or any frozen or fresh vegetables. Stir a tablespoon or two of nutritional yeast into each bowl for a savory touch. If you add extra carrots, tomatoes, frozen vegetables (e.g., broccoli, kale, cauliflower, or green beans), and spices, you will turn your soup into a stew.

Tabatchnick frozen soups offer generous servings of split pea, mushroom barley, and other flavors with simple ingredients and virtually no fat.

One caveat about prepared soups: choose lower-sodium brands. Aim to keep your total daily sodium intake to less than 2,000 milligrams.


A BLT made with veggie bacon, lettuce, tomato, and mustard is a great choice. My own keep-it-simple sandwich is a CLT, made on toasted rye bread with lettuce, sliced cucumber and tomato, sometimes a vegan deli slice or two, and topped with mustard.

Speaking of condiments, mustard is fat-free; make it your spread of choice. Most mayonnaise spreads are just the opposite—they are loaded with fat. One exception is Nasoya’s fat-free, vegan Nayonaise spread. Frozen meals.

Some favorites include vegan enchilada or burrito dinners and pizza or pasta dishes. Amy’s brand includes a full range of vegan selections.


Pasta marinara: Some commercial sauces are fine. Choose those lowest in fat and free of cheese and other animal products.

Favor whole grain pasta. Add some broccoli or spinach (prepared fresh or frozen), and you will be set.

Beans and rice: Try Cuban black beans with salsa, vegetarian baked beans, or fat-free “refried” beans.

Soft tacos: Start with a whole wheat tortilla and add beans, lettuce, tomato, and salsa.

Chili: Vegetarian boxed versions are fine.

Veggie lasagna: Use low-fat tofu to replace the ricotta and add layers of grilled veggies.

Rice pilaf, Spanish rice, or packaged rice dinners: Many commercial brands are fine, but omit the butter.

Fried rice and vegetables: Use a nonstick pan and season this meal with low-sodium soy sauce.

Fajitas: Lightly sauté sliced bell peppers, onion, and eggplant in a nonstick pan and add fajita seasonings.

Stew made with chunky vegetables in a savory sauce

Mushroom stroganoff

Ethnic foods are often great choices, These foods take advantage of the fact that plant-based diets are much more common in other countries than they are in North America.

If your idea of dinner is sending out for pizza, it can still be vegan and low in fat. Just ask for all-vegetable toppings, such as mushrooms, peppers, onions, sun-dried tomatoes, and capers. Hold the cheese and ask for extra tomato sauce instead. add veggie pepperoni or other deli slices [and vegan cheeses]


Fruits have a surprisingly low GI in most cases, and they are unbeatable for nutritional value. Keep apples, oranges, pears, bananas, and other fruits on hand. Some people like to keep a bowl of cantaloupe and melon chunks in the refrigerator

Instant soups

A simple sandwich of lettuce and sliced cucumber and tomato with mustard on rye bread will fill you up, with nothing to regret.

Three-bean salad will hold you until dinner.

Other simple snacks include bran cereal with soy milk, pumper-nickel or rye toast with jam, carrot sticks,

A Balanced Dinner

A good way to make sure your dinner is well balanced is to fill about a quarter of your plate with a legume dish. That means beans, peas, or lentils. You might choose baked beans, a bean burrito, or black-eyed peas, for example. These foods are rich in protein, soluble fiber, and minerals and have wonderfully low GIs. [tofu (which counts as a legume because it is made from soybeans)]

Next, fill another quarter of your plate with a starchy food such as brown rice, a yam, or pasta.

Finally, fill the remaining half of your plate with vegetables. Ideally, choose two different varieties

Add fruit for dessert,


Pencil in some breakfasts, lunches, dinners, and snacks for the next 7 days. It is fine to repeat items, use leftovers, or make your life easy in any way you can.

Remember, though, do not limit calories or skip meals.

answer, “les restes d’hier.” This sounds exotic until I explain that the phrase is actually French for “leftovers.”

Let’s Go Shopping

You will notice that prices for healthful foods vary widely.

Overall, vegetarian foods are less expensive than meaty or cheesy products. Beans, fresh and frozen vegetables, pasta, rice—these humble ingredients cost very little.

However, health food stores sometimes put premium prices on prepared products, which is true for nonvegetarian as well as healthy vegan items. You will soon sort out your best choices.

multivitamin. The best ones are iron free and vegetarian.


stock your shelves with a couple of cans of black beans (and a jar of salsa), fat-free “refried” beans, and any other varieties you see.

Frozen vegetables. Convenience is the word here. If you are the slightest bit pressed for time, you will be glad you have vegetables in your freezer that just need a little steaming. Nutritionally, frozen vegetables are equivalent to fresh. Look for broccoli, winter squash, petite brussels sprouts, carrots, cauliflower, and anything else you fancy.

Lentil soup. Lentils assert themselves in a hearty and healthful soup. Keep a can or two on hand.

Chickpeas in salads, soups, pasta sauces, and stir-fries. You can even eat them for breakfast. Keep a few cans on your shelf; the extra small cans with pop-top lids are especially convenient.

Toppings. Dijon mustard is great for sandwiches, and lemon juice or apple cider vinegar are great on green vegetables and salads.

Salsa was just made for beans, and fat-free dressings of any variety are handy, too.

Brown rice. Most people have never tasted a properly prepared bowl of rice. The trick is to select brown rice, toast it slightly, and cook it like pasta, using what may seem like too much water and draining away the excess at the end.

Spaghetti sauce. Take a few minutes to read labels on jars of marinara sauce to find varieties that exclude cheese and other animal products and keep oil to a minimum.

Meat substitutes.

Read the labels, though, and skip products with animal-derived ingredients or more than 2 to 3 grams of fat per serving.

Nutritional yeast dissolves into spaghetti sauces, stir-fries, casseroles, soups, and lots of other recipes, adding a subtle cheese-like taste.

What to Do with Unhealthy Foods?

That’s easy: Get rid of them.

do not keep tempting foods nearby. They present more of a temptation than you need.

Check the Label

There are two things you want to look for on product labels.

First, check the ingredient list to make sure there are no animal-derived ingredients. Common ones include milk solids, whey, casein (and various casein derivatives, such as sodium caseinate), egg products, and gelatin. Also be on the lookout for partially hydrogenated vegetable oils, which are as bad as saturated fat.

Next, check the Nutrition Facts. Ideally, a serving of a food will have no more than about 2 grams of fat and should have zero cholesterol. If the cholesterol content is anything other than zero, the product contains some animal-derived ingredient. Plants do not contain cholesterol.

My Meal Plans

Build your diet from four healthy staples—whole grains, legumes, vegetables, and fruits.
your taste buds have a memory of about 3 weeks
potassium in veggies to lower blood pressure,
One caveat about prepared soups: choose lower-sodium brands.

A Balanced Dinner - 1/4 legume, 1/4 starch, 1/2 veggies 2 or more kinds
Legumes = soy, beans, peas, or lentils. Starch = brown rice, a yam, WW/rye/pumpernickel bread, or pasta


A Balanced Dinner - 1/4 legume, 1/4 starch, 1/2 veggies 2 or more kinds
Legumes = soy, beans, peas, or lentils. Starch = brown rice, a yam, WW/rye/pumpernickel bread, or pasta


Oatmeal w/ fruit & cinnamon
Post Grape-Nuts w/ soymilk & fruit & cinnamon
BLT or ham sandw. on Ez. w/ mustard, onion or pico
CLT: sliced cucumber, lettuce, and sliced tomato on rye bread with Dijon mustard
Sandwich made with fat-free meat alternatives, plus your favorite sandwich veggies
WW tortilla with black bean dip or refried, lettuce, bells & tomato slices
Takatak w/ brn.Rice, fruit
Bean burrito, salad
-Italian eggplant sub: baked eggplant slices, pizza sauce, and “sautéed” mushrooms on a whole grain sub roll
-Rye or pumpernickel toast topped with cinnamon & vegan butter


Garden salad with fat-free dressing, lemon juice, or soy sauce, add garbanzos or blk beans, wasa?
Pasta marinara: low-fat sauce. Add some broccoli or spinach
Beans and rice, salad
Veg'n baked beans, wasa, salad
Veg'n baked beans w/ frankfurters, wasa, salad
Chili, onions or pico, bread or Wasa? Salad or veggies
Salad of pasta or corn or grain [fix ahead]
CLT: sliced cucumber, lettuce, and sliced tomato on rye bread with Dijon mustard
BLT or ham sandw. on Ez. w/ mustard, onion or pico
Soup with N.Yeast, wasa, veggies
Bean burrito, salad
Barracho beans,wasa crackers, pico/onion, salad
Field Roast Frankfurtercut into Bush's Baked Beans, Hot Mix Pickled Vegetables, bread or Wasas
Hot dogs: 2 breads, 2 FieldRoastFrankfurters, mustard, maybe relish
SaladGreensTomato--Salad Greens, 1 cup;Roma Tomato, 4 tomato medium;Vinegar Wine Red, 2 Tbs;Chives, raw, 1 tbsp chopped;Walden Farms - Amazin Mayo, 1 cup(s)= 73c

EAT OUT Ethnic foods:
Pizza low fatask for all-vegetable toppings, such as mushrooms, peppers, onions, sun-dried tomatoes, and capers. Hold the cheese and ask for extra tomato sauce instead.. add veggie pepperoni and vegan cheeses.
Fruit for dessert
-Pasta salad, -Corn salad, -Grain-based salad
-Cuban black beans with salsa
-Soft tacos: WW tortilla add fat-free “refried” beans, lettuce, tomato, and salsa.
-Fried rice and vegetables
-Rice pilaf, Spanish rice, or packaged rice dinners
-Fajitas: Lightly sauté sliced bell peppers, onion, and eggplant in a nonstick pan and add fajita seasonings.
-Stew made with chunky vegetables in a savory sauce
-Mushroom stroganoff


Fruits: apples, oranges, pears, bananas, melons, berries, et al.
Instant soups
sandwich of lettuce and sliced cucumber and tomato with mustard on rye bread
Three-bean salad
cereal with soy milk
pumper-nickel or rye toast with jam
carrot sticks

Takatak & brn.Rice
Veggie Drink: BlueberryConcentrate(1 tbsp);Celery3cup,Power Greens,RedBellPepper,Parsley,4ozLemonJ,Cabbage,Cuke

FROZEN, add veg or salad:

Amy's Black Bean Tamale Verde, 10.3 oz
Amy's Thai Red or Green Curry Amy's, 1 box
Amy's Gluten Free Garden Vegetable Lasagna 10.3 oz
Amy's Asian Noodle Stir Fry 10 oz
Amy's Light & Lean Soft Taco Fiesta 8 oz [brn.rice, blk.beans]
Amy's Gluten Free Non-Dairy Burrito Organic Beans & Rice 5.5 oz
Amy's light & lean Sweet & Sour Asian Noodle
TRY: Tabatchnick froz.Soups, Manischewitz DriedSoups, VeganBreakfastBurritos

Meal Plans

Daily target = 1800 cal less 20% = 1440.
Breakfast 370, lunch 350, Dinner 380, Snack 340

1 cup = 8 oz.; 1 oz = 2 tbsp or about 12 chips; 1 pint = 2 cups

BaconHalfSandw CO--3sl soy bacon, 1 ezekial, 1tbsp M.Whip= 255c
BarrachoBeansPotSld co Lunch--Taco Cabana Barracho Beans, 1.5 cup Heb - Potato Salad, 3 oz 6tbsp= 353c
BarrachoWasa C--2c barracho beans,1 wasa cracker,pico= 355cbr> BkPotCaramalizedOnionMushrm--Potatoes, Russet, flesh and skin, baked, 1 potato medium (2-1/4" to 3-1/4" dia.); Red Onion, 2 Cup, Chopped; Mushrooms, white, raw, 2 cup, pieces or slices= 231c
BkPotOnionBkBeans-- Potato, Russet, flesh and skin, baked; Red Onion, 1 Cup, Chopped; Bush's - Homestyle Baked Beans, 0.5 cup= 324
BkPotSalsaOnion--Potatoes, Russet, flesh and skin, baked; Red Onion, 1 Cup, Chopped; Pace - Salsa, 1 cup(s)= 264
BLT c breakfast--Miracle whip - Miracle Whip, 1 tbsp; Sweet Earth - Benevolent Bacon - Hickory & Sage, 3 slices; Ezekial - Bread, 1 slice= 255c
FrankBeansPickledVeg--Field Roast - Vegetarian Frankfurter, 1 sausage; Bush's - Vegetarian Baked Beans, 1/2 container; Mezzetta - California Hot Mix Pickled Vegetables, 10 pieces (32g)= 320c
FrankSandwMiracle CO--LightlifeFrank,1 Ezekial, 1tbsp Miracle= 170c<br> GrapenutsBerries C--1/2 cup grapenuts, 2c soymilk,1/3 frozBerries= 490c
LentilsRiceVeg--Annie Chun's™ - Sprouted Brown Sticky Rice, 1 Tray (180g);Bell Pepper, Red, 1 cup sliced;Diced Red Onion, 1 cup;Ground Cumin Seed, 1 tbsp;Lentils Canned No Added Salt #, 0.5 container= 482c
LentilSalad--Lentils - 1 Can drained; Raw - Bell Pepper, Red, 1 large; Cucumber - With peel, raw, 1 cup slices; Red Onion, 1 Cup, Chopped; H-E-B - Balsamic Vinegar of Modena, 2 tbsp= 219c
Nachos C--Doritos 11,1c cheese,Jalapenos= 585c
OatsAppleDates2-- Steel Cut Oats, 0.3 cup;Gala Apple, 1 medium apple;Date, Medjool 2 pitted (with skin)= 380c
OrnishPotatoBreakfast--Baked Potato Flesh & Skin 1 medium;Mixed Veggies 2 cup;Kal - Nutritional Yeast Flakes, 20 g= 389
OrnishPotato--Baked Potato Flesh & Skin 1 medium;Mixed Veggies - Frozen Vegetables Carrots, Broccoli & Califlower, 2 cup;Kal - Nutritional Yeast Flakes, 20 g= 389c<br> SaladbigWasa4Bleu--Salad CO, 1 serving(s);Walden Farms Calorie Free Salad Dressing - Blue Cheese, 2 Tbsp (30g);Wasa Cracker - Whole Grain, 4 Cracker= 302c
SaladGreensTomato--Salad Greens, 1 cup;Roma Tomato, 4 tomato medium;Vinegar Wine Red, 2 Tbs;Chives, raw, 1 tbsp chopped;Walden Farms - Amazin Mayo, 1 cup(s)= 73c
SandwF-amazin--Ezekial - Bread, 2 slice; Field Roast - Vegetarian Frankfurter, 1 sausage; Mt Olive - Kosher dill Pickle, 168 g (1 oz about 1/2 pickle); Walden Farms - Amazin Mayo, 2 Tbsp= 375
SpaghettiVegSauce--Spaghetti - Whole-wheat, cooked, 2 cupBirds Eye Steamfresh - Mixed Vegetables - Broccoli,Cauliflower & Carrots, 0.5 container (3 cs ea.); Vitacost - Certified Organic Roasted Garlic Pasta Sauce, 0.5 cup (125g)= 467
TakatakRiceBreakfast-- Annie Chun's™ - Sprouted Brown Sticky Rice, 1 Tray (180g); Tasty Bite - Mushroom Takatak, 1 Pack (5 oz.)= 530
VegDrinkCO--Fruit Fast - Blueberry Juice Concentrate, 4 oz.(1 tbsp);Celery, raw, 3 cup chopped;Central Market Organics - Power Greens, 16 ounce;Broccoli, raw, 1 cup chopped; Red Bell Pepper, Raw, 1 cup;Raw - Yellow Squash (Medium), 1 small (100g);Parsley - Raw, Organic, 4 ounce;Lemon juice, raw, 2 lemon;Cabbage, red, raw, 2 cup;Cucumber - With peel, raw, 100 g= 657/7= 94c
Wasa3salsa6Ttcherryj4oz--Smart Juice - Organic Tart Cherry 100% Juice, 4 fl oz.;Wasa Whole Wheat Crackers - Cracker, 3 slice;Pace - Salsa, 6 tbs= 245c

1 cup = 8 oz.; 1 oz = 2 tbsp or about 12 chips; 1 pint = 2 cups

Bacon Sweet Earth, Hickory & Sage Smoked Seitan 2 Slices, 90 calories
Barracho beans Taco Cabana 1 cup 140 cal [1/2 pint]
Bean and Cheese Taco Generic - MM 1 Taco, 204 calories
Bread Ezekial, 1 slice, 80 calories
Breakfast Taco - Potato & Egg Taco Cabana, 1 taco, 210 calories
Cantaloupe 1 whole, 200 calories
Cantaloupe Cubes Fresh, 1 cup 160g, 54 calories
Cashew Nuts Small Handful, 25 g, 146 calories
Cashew nuts, dry roasted, with salt added 1 cup, halves and whole, 786 calories
Cheese Enchilada Plate Taco Cabana 1270 cal.
Cheese enchilada plate Generic MM 860 cal --1/2 save for later, no tortillas
Chips Potato - Original Ruffles, 1 oz (28 g/About 12 chips), 160 calories
Dip Artichoke HEB, 2 ounces 1/4 cup, 50 calories
Dip Spinach Heb, 2 TBSP, 110 calories
Doritos Lay's, 11 chips, 140 calories
Grapes Red Seedless Red Dragon Grapes, 1 cup, 101 calories
Guacamole Chalupa W/Beans, Lettuce, Tomato, & Cheese Taco Cabana, 1 chalupa, 340 calories
Miracle Whip Miracle whip, 1 tbsp, 40 calories
Miracle Whip, Light Kraft, 15 g (1tbsp), 20 calories
Pico De Gallo Taco Cabana, 1 oz., 5 calories
Pico De Gallo Fresh Homemade, 4 Tbsp, 33 calories
Pico De Gallo Generic - Homemade MM 0.5 cup, 34 calories
Pistachios - Dry Roasted W/ Sea Salt Shelled Heb, 0.25 cup, 170 calories
Pistachios Dry Roasted With Sea Salt Heb, 28 g (49 kernels w/o shells, 1/4 cup), 182 calories
Potato Salad Heb, 4 oz [1/2 cup], 190 calories
Spaghetti Sauce Tomato Basil Heb, 0.5 cup, 30 calories
Spaghetti Sauce Mezzetta Putanesca Sauce, 0.5 cup, 110 calories
Spaghetti Sauce Marinara Heb, 0.25 cup, 35 calories
Tortilla Flour Taco Cabana, 1 tortilla, 120 calories
Watermelon Seedless Cubes Heb, 0.5 Cup, 25 calories


Amy's Cheese Tamale Verde, 1 entree, 400 calories
Amy's Black Bean Tamale Verde, 10.3 oz, 340 calories
Shredded Cheddar Cheese Heb Sharp Cheddar Shredded Cheese, 0.333 cup, 110 calories
Amy's Two Cheese Enchiladas Frozen Cheese Enchilada&... 1 pc, 240 calories
Cheese Enchilada Beans Corn Tomato Amys Dinner, 1 dinner, 370 calories
Cheese Enchiladas Whole Meal Zz-amy's, 1 serving, 370 calories
Queso Enchilada Dinner 11 Oz. El Charrito, 1 dinner, 340 calories
Thai Red Curry Amy's, 1 box, 420 calories

Ala Carte:

Potato Salad Heb, 4 oz [1/2 cup], 190 calories
Doritos Lay's, 11 chips, 140 calories
Shredded Cheddar Cheese Heb Sharp Cheddar Shredded Cheese, 0.333 cup, 110 calories
Slaw Kfc, 1 cup, 180 calories
Watermelon 5 cubes= Seedless Watermelon Cubes Heb, 0.5 Cup x 2, 50 calories
VegDrinkBeg-- Cauliflower - Raw, 1 cup; Celery, raw, 2 cup chopped; Kale, raw, 220 gram; Fruit Fast - Blueberry Juice Concentrate, 4 oz.(1 tbsp); Lemon juice, raw, 1 lemon= 455
VegDrinkCO--Fruit Fast - Blueberry Juice Concentrate, 4 oz.(1 tbsp);Celery, raw, 3 cup chopped;Central Market Organics - Power Greens, 16 ounce;Broccoli, raw, 1 cup chopped; Red Bell Pepper, Raw, 1 cup;Raw - Yellow Squash (Medium), 1 small (100g);Parsley - Raw, Organic, 4 ounce;Lemon juice, raw, 2 lemon;Cabbage, red, raw, 2 cup;Cucumber - With peel, raw, 100 g= 657/7= 94c
SaladbigWasa4Bleu--Salad CO, 1 serving(s);Walden Farms Calorie Free Salad Dressing - Blue Cheese, 2 Tbsp (30g);Wasa Cracker - Whole Grain, 4 Cracker= 302c
Nachos C--Doritos 11,1c cheese,Jalapenos= 585c

1 cup = 8 oz.; 1 oz = 2 tbsp or about 12 chips; 1 pint = 2 cups


Cashews, 10 g (x7 small handful), 15 calories
ChipsDips--Chile Con Queso Dip Heb, 2 TBSP, 60 calories; Texas Dippers Corn Chips Heb, 10 chips (28g), 160 calories = 220
Watermelon 5 cubes= Seedless Watermelon Cubes Heb, 0.5 Cup x 2, 50 calories
Pistachios Heb, 0.5 cup w/shells, 170 calories
Doritos Lay's, 11 chips, 140 calories
Dark Chocolate With Cranberries and Almonds Bar Endangered Species, 0.5 bar, 210 calories
Maraschino Cherries Heb, 1 cherry (7g), 10 calories
VegDrinkBeg-- Cauliflower - Raw, 1 cup; Celery, raw, 2 cup chopped; Kale, raw, 220 gram; Fruit Fast - Blueberry Juice Concentrate, 4 oz.(1 tbsp); Lemon juice, raw, 1 lemon= 455
VegDrinkCO--Fruit Fast - Blueberry Juice Concentrate, 4 oz.(1 tbsp);Celery, raw, 3 cup chopped;Central Market Organics - Power Greens, 16 ounce;Broccoli, raw, 1 cup chopped; Red Bell Pepper, Raw, 1 cup;Raw - Yellow Squash (Medium), 1 small (100g);Parsley - Raw, Organic, 4 ounce;Lemon juice, raw, 2 lemon;Cabbage, red, raw, 2 cup;Cucumber - With peel, raw, 100 g= 657/7= 94c
Wasa3salsa6Ttcherryj4oz--Smart Juice - Organic Tart Cherry 100% Juice, 4 fl oz.;Wasa Whole Wheat Crackers - Cracker, 3 slice;Pace - Salsa, 6 tbs= 245c
TomatoSaladGreens--Salad Greens, 1 cup;Roma Tomato, 4 tomato medium;Vinegar Wine Red, 2 Tbs;Chives, raw, 1 tbsp chopped;Walden Farms - Amazin Mayo, 1 cup(s)= 73c
Chili Cheese Corn Chips Heb, 1 oz. - 30 chips, 160 calories


Cheese Enchilada Dinner Tamollys, 1 plate, 770 calories Mama Marjies
Flour Tortilla Taco Cabana, 1 tortilla, 120 calories

WFPB Plan Summary

FOODS I EAT: squashes, root vegetables, corn, dark green, red & yellow vegetables (mostly raw), whole grains, spices, some limited legumes & fruit.

FOODS I LIMIT: legumes to 1 cup per day (too much protein), fruits 1 serving or less per day (too much fructose, stimulates insulin production & appetite), alcohol 2 drinks (89 grams ea.) per week (too many calories, stimulates appetite), coffee 1 cup in morning (raises blood pressure & cholesterol, causes dry mouth along with almost all the heart medications I take).

FOODS I AVOID COMPLETELY: no meat, poultry, fish. No dairy products, cheeses or eggs. No added oils and fats ("not one drop" -Esselstyn), no nuts, seeds, avocados, olives, soy bean products (all too high in fats). No dried fruit, fruit juices (too high in simple sugars), and no flour products (too processed). No processed or fast foods. No SALT, in cooking or on top--causes high blood pressure, heart disease, congestive heart failure, loss of calcium, and edema, autoimmune disease.

EXERCISE and much more active lifestyle (housework & errands) every day. Start with calisthenics / weight lifting on alternate days Best and safest exercise is sustained walking (take your dog!). Stretch 20 minutes. Exercise should be moderate and sustained.

GOALS: reduce medications, lose weight, lower cholesterol, eliminate claudication in legs (PAD), reduce insulin injections, lower blood pressure, reverse heart disease (Esselstyn) & bradycardia. Cardiologist note on reducing meds: "Antihypertensive medication will have to be lowered in dosage... because you stop consuming salt, meats, and saturated fat... Weekly blood pressure checks [at home] are adequate to assess the need to reduce dosage... diuretics used to treat hypertension cause an elevation of cholesterol, blood sugar, uric acid and triglyceride levels, which are factors associated with an increased risk of heart attacks" (McDougall, 207-8).

Began transition 12/02/14. I am losing weight (30 lbs. so far), needing less insulin, lowering BP. Have to urinate more often. Constipation eliminated. Having problem with excessive gas. Feeling better and stronger, but no change in ability to walk or stand yet. Needing much less sleep [7 hrs, vs 15 before].

Blood test 2/10/15. A1c = 6.1, Cholesterol = 102. BP = 124/60, Urine is protein free. Dr. Uy says I may eliminate Tricor.


Campbell, T. Colin. The China Study: The Most Comprehensive Study of Nutrition Ever Conducted And the Startling Implications for Diet, Weight Loss, And Long-term Health. NY: BenBella, 2006.

Esselstyn, Caldwell B. Jr.. Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure. NY: Avery, 2008. (We talked by phone-basing regimen on this)

McDougall, John A. The McDougall Program for Maximum Weight Loss. NY: Dutton, 1994. -----. The McDougall Program for a Healthy Heart. NY: Plume, 1998.

(for more on WFPB rationale see my website:

Bragg Liquid Aminos:

Protein and sodium... a soy sauce alternative

Bragg Liquid Aminos a Certified NON-GMO liquid protein concentrate, derived from healthy soybeans, that contains the following Essential and Non-essential Amino Acids in naturally occurring amounts:

16 Amino Acids

Aspartic Acid
Glutamic Acid

Great on Salads & Dressings, Soups, Veggies, Rice & Beans, Tofu, Wok & Stir-frys, Tempeh, Casseroles, Potatoes, Meats, Poultry, Fish, Jerky, Popcorn, Gravies & Sauces, Macrobiotics.

Bragg Liquid Aminos has a small amount of naturally occurring sodium. No table salt is added. If less sodium is desired use a 6 oz. Bragg's spray bottle and dilute with 1/3 distilled water or to taste and then either add in or spray on food. Also, Bragg does not add any MSG to its liquid amino products. However, MSG is found naturally occurring in many foods, such as mushrooms, tomatoes, parmesan cheese, and soybeans. Since Bragg Liquid Aminos is made from soybeans, there can be some very small amounts of naturally occurring MSG.

1 - What are Amino Acids?

Amino Acids are the building blocks of all our organs and tissues. They are also the building blocks from which different food proteins are constructed. When we eat a protein food, such as meat or soybeans, the natural hydrochloric acid in the stomach digests the protein, releasing the Amino Acids. They are the link between the food we eat and assimilation for our body tissue. Lack of adequate Amino Acids may make it impossible for the vitamins and minerals to perform their specific duties.

5 - Is it OK for a person on a low-salt or sodium diet to use Liquid Aminos?

It is OK for an individual on a low-salt or sodium diet to have small amounts of the Liquid Aminos (just a few teaspoons) a day for seasoning. Bragg Liquid Aminos are not recommended for persons on no-salt or sodium diets.

What's the Deal With Liquid Amino Acids? There are 20 standard amino acids that our bodies need to function normally. Twelve amino acids are manufactured by the human body, and eight, called essential amino acids, must come from our diets. You need all 20 amino acids because they are the building blocks of our organs and tissues. In order to obtain the essential amino acids your body doesn't make on its own, you need to consume protein.

Vegetarians or vegans can get all their amino acids by eating complete proteins — a vegetarian protein source plus a whole grain (such as rice and beans). Braggs advertises itself as a great vegetarian source for amino acids, but on closer inspection you find that it only offers 16 of the 20 amino acids. Could it be that the liquid form is healthier or easier for the body to process?

Fit's Tip: While Braggs does function as a gluten-free alternative to soy sauce, which often contains wheat, it shouldn't be thought of as a low-sodium replacement for it. One teaspoon of soy sauce contains 177 mg of sodium, and the same amount of Bragg Liquid Aminos contains 280 mg.

Benefits of Bragg Liquid Soy Seasoning Made of only soybeans that have not been genetically modified and water,

Other Notes

Get Out of the Medical Business: A Primary Goal of the McDougall Program

Surprising Things That Can Damage Your Liver sugar, MSG, comfrey, herbal supplements, obesity (If you’re carrying around extra weight, fat can also build up in your liver cells, which can lead to NAFLD. It can make the liver swell. Over time, hardened scar tissue can replace healthy tissue (a condition doctors call cirrhosis). People who are overweight or obese, middle-aged, or have diabetes are at highest risk of NAFLD. There’s no cure, but eating well and exercise can sometimes reverse the disease.), too much Vitamin A, unsterile tattoos, soft drinks (zero or sugared), antidepressants (It’s rare, but some antidepressants can harm your liver, even if you take them for only a few days. In some cases, the damage can be deadly. Older people or anyone taking a lot of other meds are at higher risk because their liver may be damaged already. If you’re taking antidepressants, talk with your doctor to make sure you’re on the smallest dose you need. Make sure you know the symptoms of liver illness to watch for.), trans fats.

Could Veganism End World Hunger? The World Health Organization calls malnutrition "the silent emergency", and says it is a factor in at least half the 10.4 million child deaths which occur every year.

If you’re concerned about animal rights, water conservation, clean air and health then you may already be on the road to becoming vegan – so why not take five minutes and find out how veganism could end world hunger?

There is more than enough food being produced to feed everyone in the world twice over.

The problem is, our meat-based diet means that land, water, and other resources that could be used to grow food for human beings are being used to grow crops for farmed animals instead.

70% of U.S. grain production is fed to livestock.

One-third of the world's fish catch is fed directly to livestock.

In cycling our grain through livestock, we waste 90% of its protein and 96% of its calories.

An acre of cereal can produce five times more protein than an acre devoted to meat production. Legumes [beans] can produce ten times as much.

"Those who consume livestock products and fish are competing directly with those who need grain for food." (Lester Brown, president of Worldwatch)

The truth can no longer be dodged. Livestock farming gobbles up agricultural land, water and energy that could be far more efficiently devoted to growing food for people.

The cost of an 8 ounce steak will fill 45 to 50 bowls with cooked cereal grains.

Livestock now outnumber humans by almost three to one. In the last 40 years, the number of cattle has doubled and the fowl population has trebled.

The meat and dairy industry is also putting a huge strain on our water supply.. it is unsustainable.

"The American fast food diet and the meat-eating habits of the wealthy around the world support a world food system that diverts food resources from the hungry" [Dr. Waldo Bello].

It would take just 40 million tons of food to eliminate most world hunger, yet a staggering 760 million tons of grain will be used to feed farmed animals this year.

An individual can make a huge difference. They can stop supporting the meat, fish, egg and dairy industries. They can become vegan.

In the U.S., 64% of cropland produces feed for animals, while only 2% grows fruit and vegetables.

It takes about 300 gallons of water per day to produce food for a vegan, and more than 4,000 gallons of water per day to produce food for a meat-eater.

Fact: You save more water by not eating a pound of beef than you do by not showering for an entire year.

Veganism is about wanting something better.. for the future of our children and the world as a whole.

Veganism is about making the world we live in a better place for people and animals alike.

Diet and Global Warming If one takes the threat of global warming seriously, the most powerful personal step you can take may well be choosing a vegetarian diet.



Nutritional Goals Target
Net Calories Consumed* / Day 1,930 Calories / Day
Carbs / Day 241.0 g
Fat / Day 64.0 g
Protein / Day 97.0 g
*Net calories consumed = total calories consumed - exercise calories burned. So the more you exercise, the more you can eat!

Fitness Goals Target

Calories Burned / Week 2,280 Calories / Week
Workouts / Week 7 workouts
Minutes / Workout 30 minutes
If you follow this plan...
Your projected weight loss is 1.5 lbs/week
You should lose 7.5 lbs by May 4

Calorie Counters et al.

Cron-o-Meter Cron-o-meter lets you easily keep track of your diet, exercises and body weight. It offers very exact serving sizes and a good exercise database.

You can also tell Cron-o-meter if you’re following a specific diet, such as the paleo diet, low-carb diet or a low-fat vegetarian diet. This changes the macronutrient recommendations.

The food diary is very simple and user-friendly. Below it, there is a bar chart showing the breakdown of carbs, fat and protein for that day, along with total calories consumed.

Cron-o-meter is particularly useful for tracking micronutrients like vitamins and minerals.

It offers a Gold upgrade for less than $3 per month that includes no ads, advanced analysis and some extra features.


Very easy to use.
You can sync data from health devices to the app and import weight, body fat percentage, sleep and activities.
It tracks all micronutrients, such as vitamins, minerals and trace elements.


Cron-o-meter does not divide the food diary into meals.
You can only add a home cooked recipe on the website, not the app. However, the meal will be available in the app after that.
It does not have a social community of users.

My Fitness Pal #1 MyFitnessPal is one of the most popular calorie counters right now.

It tracks your weight and calculates a recommended daily calorie intake. It also contains a well-designed food diary and an exercise log.

The homepage provides a clear picture of how many calories you’ve consumed during the day. It also shows how much of your recommended intake remains, as well as how many calories you’ve burned by exercising.

If you’re using a fitness tracking device, MyFitnessPal can likely sync with it and then include the data in the exercise log.

The app tracks your progress towards your goals and offers chat forums with fellow users. These include conversations, recipes, tips and personal success stories.

MyFitnessPal’s nutrition database is huge, containing over five million foods. You can also create custom foods and dishes, or download recipes from the internet.

It even saves your favorite meals, so you can log those quickly.

Each day is presented as a pie chart, showing the breakdown of carbs, protein and fat. You can also write a note for the day, such as how the day went or how you were feeling.

MyFitnessPal does offer a free version. However, some of the features can only be accessed in the premium version, which is $49.99 per year.


MyFitnessPal has the largest database available in a diet tracker, and it includes many restaurant foods.
It can download recipes from the internet and calculate the calorie content of each serving.
You can “quick add” calories if you don’t have the time to add details about a certain meal.

Most of the foods are uploaded by other users, so they may not be entirely accurate. There may also be multiple entries for the same product.
Serving sizes in the database may be hard to edit, creating difficulties if your serving was smaller or larger than the one listed.

The Five Best Calorie Counters

Fat Secret FatSecret is a free calorie counter. It includes a food diary, nutrition database, healthy recipes, exercise log, weight chart and journal.

The homepage shows total calorie intake as well as the breakdown of carbs, protein and fat. This is shown both for the day and for each meal.

FatSecret offers a monthly summary view, which shows total calories consumed each day and total averages for each month. This feature may be very convenient to track your overall progress.

This calorie counter is very user-friendly. It also includes a chat community where users can swap success stories and get tips, recipes and more.

Their website is full of information and tips, as well as articles on a variety of topics.

Cons: The interface is rather cluttered and confusing.

My Calorie Counter

SparkPeople Sparkpeople is another full-featured calorie counter that tracks nutrition, activities, goals and progress.

The food diary is relatively easy to use. If you tend to eat the same thing often, you can copy and paste that entry into multiple days.

At the bottom of each day’s entry, you can see the total calories, carbs, fats and protein. There is also an option to view the data as a pie chart.

Recipes are very easy to add, and the app is equipped with a barcode scanner so you can easily register packaged foods.

SparkPeople’s site has a massive community. There are lots of resources, including recipes, health news, exercise demos and articles by health and wellness experts.

The free version has one of the biggest food and nutrition databases on the web, but you have to upgrade your account to gain access to many of the other features.


The website is full of resources on a variety of topics.


The site may be overwhelming for new users since it contains so much information.
The content is spread over several apps, which are based on different forums, for example one for pregnant women and another for recipes.
Users sometimes have trouble logging foods in the app.

xx Lose It Lose It! is another health tracker that includes an easy-to-use food diary and exercise log. You can also connect a pedometer or other fitness device.

Based on your weight, height, age and goals, Lose It! provides a personalized recommendation for calorie intake. It then tracks your calories on the homepage.

It has a comprehensive food database, and an icon representing each food entry. The food diary is simple, user-friendly and it is very easy to add new foods.

Additionally, the Lose It! app has a barcode scanner for packaged foods. Commonly eaten foods are saved for quick entry later on.

Lose It! keeps a daily and weekly total, and presents weight changes on a graph.

They also have an active chat community and a tab called “challenges.” Here, you can participate in challenges or make your own.

With a premium membership, which is $39.99 a year, you can set more goals, log additional information and get some extra features.


Lose It! has a food database complete with popular restaurants, grocery stores and brand name foods, all of which are verified by their team of experts.
The app lets you set reminders to log your meals and snacks.


It is hard to log home-cooked meals and calculate their nutritional value.
The app can be hard to navigate.
LoseIt! doesn’t track micronutrients (vitamins and minerals).

How Many Calories Per Day? To Lose weight: 2405; Lose weight Fast: 1804

Authority Nutrition An evidence-based approach

7 Proven Ways to Lose Weight on Autopilot (Without Counting Calories) “Eat less, move more.”

Drink More Cold Water--Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.

Mixing up your exercise routine and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.

Lift Heavy Things--Muscle is more metabolically active than fat and building muscle can help increase your metabolism.

This means you will burn more calories each day, even at rest.

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss

Bottom Line: Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

5. Stand up More--Sitting too much is bad for your health

Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain.

In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories.

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk.

Bottom Line: Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.

5 Tips to Having High Energy All Day Long The most common complaint I hear from people is that they are exhausted or have low energy. Fortunately, there are some simple ways you can give your energy a significant boost.

1. Give Your Mitochondria a Boost

Coenzyme Q10 is a naturally-occurring substance in our bodies and in some foods that is necessary to provide energy to our cells. Inside our cells there is a micro-sized energy manufacturing facility known as the mitochondria. Mitochondria depend on CoQ10, as it is also called, to boost energy for every cellular function, including brain functions. Unfortunately, this nutrient can become depleted as we age or experience health issues. Coenzyme Q10 is primarily found in legumes, nuts, fish and poultry.

2. Eat Every 2 to 3 Hours

When we’re busy, rushed or on-the-go, it’s easy to skip meals or go long periods of time between meals—the worst thing you can do for your energy levels. To keep energy high you need to prevent blood sugar spikes and drops since the resulting cascade of hormones causes an energy roller coaster ride. You may feel fine one minute and then exhausted the next. The best and easiest way to maintain balanced blood sugar levels is to eat every two or three hours. It doesn’t need to be a lot of food; just a snack will do. But, you must be consistent.

3. Eat zinc-rich foods

The mineral zinc is involved in dozens of chemical reactions linked to energy creation in the body, so ensuring your diet has enough zinc is critical to experience an energy boost. Zinc is also necessary for healthy blood, bones, brain, heart, liver and muscles, so if you’re lacking this vital nutrient, you can experience a wide range of deficiency symptoms. Some signs of a zinc deficiency include: acne, brittle nails, infertility, frequent colds or flu, low sperm count, or slow hair or nail growth. Zinc is also essential to prostate health.

Eat zinc-rich foods like sprouts, pumpkin seeds, onions, sunflower seeds, nuts, leafy greens, beets, carrots or peas frequently throughout the day.

4. To B or Not to B

There are many vitamins found within the B-Complex, including B1, B2, niacin, pantothenic acid, B6, folic acid, B12, B13, B15, B17, choline, inositol, biotin and PABA. It’s not necessary to remember all of their names, but it is important to ensure adequate B vitamin intake to experience more energy. B vitamins are essential for energy production. And, the more stressful your life is, the more your body depletes these vital nutrients. Additionally, if you suffer from seasonal allergies, that’s an additional stressor to your body. Because B vitamins are not manufactured or stored by the body, it’s imperative to get B vitamin-rich foods every day.

Some of the best food sources of these nutrients include: brown rice, root vegetables, pumpkin seeds, citrus fruits, strawberries, cantaloupe, kale, green vegetables and legumes. For an added boost, take a B complex supplement (50 or 100 mg) once or twice a day. Keeping your gut healthy is also essential to proper nutrient absorption.

5. Ensure that every meal or snack has some protein in it

While many diet programs would have you believe that protein equals meat, the reality is that meat takes a lot of energy to digest and tends to sit in the digestive tract for many hours. There are many other excellent sources of protein, including: pumpkin seeds, sunflower seeds, legumes like chickpeas or lentils, avocado, nuts like raw walnuts or almonds and coconut milk.

The protein causes a consistent release of energy over time and helps to avoid the blood sugar energy crashes most people experience. Did you notice that pumpkin seeds and legumes keep showing up in the foods that help boost energy? When you need a quick energy boost, these foods will help supply numerous vital nutrients.

Calories Burned Per Minute of Exercise By Weight

Calorie Count colby21/D-7&


Calories Burned Calculator

Fortunately, there are simple ways to burn more calories and boost your weight loss. Here, learn about five simple ways to increase your calorie burn and jump start your weight loss! You will be off and running in that new body in no time. Sip a Cup of Coffee to Drop Weight
Your morning cup of java could actually aid your weight loss efforts. According to the results of a 1990 study in the American Journal of Clinical Nutrition, caffeine consumption can increase calorie burn. A second study, published in a 1994 edition of the International Journal of Obesity, found that the consumption of 200 milligrams of caffeine increased calorie burn by 6.7 percent during a three hour period.

Spice Things up for Weight Loss
You could increase your calorie burn by drizzling some hot sauce on your food. Hot sauce is made from hot peppers, which contain a spice called capsaicin. According to a 2012 study in the journal Chemical Senses, capsaicin increases both calorie burn and fat burn.

Get up and Move to Burn Calories
Fidgeting could increase your calorie burn and speed up your weight loss. In 1986, researchers for the Journal of Clinical Investigation found that fidgeting was a large contributor to daily calorie burn. In fact, this type of movement resulted in a calorie burn ranging from 100 to 800 calories per day! Tap your foot to the music on the radio while sitting in the office, or get up and walk back and forth while talking on the phone.

Calories Burned Results

Activity ~~~ Calories Burned

Brush teeth ~~~ 17
Washing dishes ~~~ 26
Standing ~~~ 27
Situps / crunches - moderate ~~~ 31
Walking 2 mph ~~~ 32
Laundry ~~~ 49
Putting away Groceries ~~~ 92
Stretching ~~~ 128
Driving 30 min. ~~~ 146
Reading 1hr ~~~ 146
Calisthenics / exercise - moderate ~~~ 156
Showering ~~~ 195
Clearing light brush, thinning garden ~~~ 229
Cooking 39 min ~~~ 238

Total Calories Burned ~~~ 1,558

Drugs Which Impede weight loss

drugs which interfere with weight loss:

Medications used to treat type 2 diabetes--insulin [worst]
Beta-blockers (prescribed for high blood pressure, and some heart conditions)
Hypertension drugs
Anti-arthritis drugs
Nonsteroidal aniti-inflammatory drugs (NSAIDs) including aspirin, ibuprofen (Advil, Motrin). naproxen (Aleve, Naprosyn)

Lose Weight by Reviewing Your Medications

Insulin injections, especially at higher doses, are probably the worst obstacle for weight loss. There are three ways to reduce your need for insulin:

A. Eat less carbs, which makes it a easier to lose weight. The less carbs you eat the less insulin you need. Remember to lower your doses if you can.

B. If this isn’t enough, treatment with Metformin tablets (at a dose of 2 grams – 3 grams/day) can decrease the need for insulin (at least for type 2 diabetics).

C. If this is not enough to get off insulin (again, for type 2 diabetics) you could try newer promising drugs like Victoza or Byetta. These reduce the need for insulin and cause weight loss.

Cortisone as an oral drug is another common culprit (e.g. Prednisolone). Cortisone often causes weight gain in the long run, especially at higher doses (e.g. more than 5 mg Prednisolone per day). Unfortunately cortisone is often an essential medicine for those who are prescribed it, but the dose should be adjusted frequently so you don’t take more than you need. Asthma inhalers and other local cortisone treatments, like creams or nose sprays, hardly affect weight.

Neuroleptics/antipsychotic drugs, can often encourage weight gain. Especially newer drugs like Zyprexa (Olanzapine).

Some antidepressant medications can cause weight gain, especially the older tricyclic antidepressants (TCAs) such as Tryptizol, Saroten, and Clomipramine; as well as newer drugs such as Remeron (Mirtazapine). Lithium (for manic-depressive disorder) often leads to weight gain. The most common antidepressants known as SSRI’s (for example Citalopram and Sertraline) usually don’t impact weight significantly.

Blood pressure medicine, in the form of beta blockers can cause weight gain. These drugs include: Seloken, Metoprolol and Atenolol.

Allergy medicines called antihistamines can cause weight gain, especially at high doses. Cortisone is even worse (see above).

What prescription medications and OTC drugs can slow weight loss?

Pharmaceuticals that can interfere with weight loss include estrogens in hormone replacement therapies and birth control pills; many antidepressants; insulin and insulin-stimulating drugs; anti-arthritis drugs (including steroids); diuretics; and beta blockers.

Caution: Do not discontinue or reduce the dosage of any drugs without medical consultation.

Over-the-counter (OTC) drugs that can slow weight loss:>

Nonsteroidal aniti-inflammatory drugs (NSAIDs) including aspirin, ibuprofen (Advil, Motrin). naproxen (Aleve, Naprosyn) and ketoprofen (Orudis) cause water retention and may block fat burning. Other OTC drugs can also interfere with weight loss.

Recommendation: For pain relief, use acetaminophen (Tylenol or Panadol), which is not a NSAID. Your physician may be able to suggest additional alternative aniti-inflammatory remedies.

Antipsychotic drugs, for example, may increase appetite as well as lower the metabolic rate Beta-blockers are thought to lower a person's metabolic rate by about 80 calories a day

"Weight gain is a very troublesome -- and unpredictable -- side effect of certain medications," says Arthur Frank, MD, director of the George Washington University Weight Management Program. "You can experience a substantial weight gain if you're sensitive to that particular medication."

But if you're gaining weight on one medication, your doctor may be able to help you find a similar drug that won't have the same effect. For example, an older class of antidepressants known as tricyclics may cause weight gain, while a newer class of depression medication called SSRIs (selective serotonin reuptake inhibitors) usually doesn't, says Fujioka. SSRIs include Celexa, Lexapro, Prozac, Paxil, and Zoloft.

A medical condition -- or medication -- may be to blame.

"If you haven't been able to lose weight and you can't understand why, you need to determine whether there's a medical condition underlying your weight problem," says Peter LePort, MD, director of the Smart Dimensions Bariatric Program at Orange Coast Memorial Medical Center in California. "You need to cure that problem first before you can address the weight issue."

Hypothyroidism . If your thyroid is underactive, your body may not produce enough thyroid hormone to help burn stored fat. As a result, your metabolism is slower and you will store more fat than you burn -- especially if you're not physically active.

Syndrome X. Also called insulin resistance or hyperinsulinemia (high insulin levels), syndrome X goes hand-in-hand with weight gain. Syndrome X is a cluster of health conditions thought to be rooted in insulin resistance. When your body is resistant to the hormone insulin, other hormones that help control your metabolism don't work as well.

drinking alcohol in moderate to excessive amounts can sabotage your efforts to lose weight. Alcohol (including beer and wine) is a refined carbohydrate, similar to sugar, candy, and white flour. Besides adding calories, alcohol may raise blood sugar and insulin levels, which can contribute to weight gain.


The benefit of added chromium for diabetes has been studied and debated for several years. Several studies report that chromium supplements may improve diabetes control. Chromium is needed to make glucose tolerance factor, which helps insulin improve its action.


Several types of plants are referred to as ginseng, but most studies of ginseng and diabetes have used American ginseng. Those studies have shown some sugar-lowering effects in fasting and after-meal blood sugar levels as well as in A1c levels (average blood sugar levels over a three-month period). .. the amount of sugar-lowering compound in ginseng plants varies widely.


Although the relationship between magnesium and diabetes has been studied for decades, it is not yet fully understood. Studies show that a deficiency in magnesium may worsen blood sugar control in type 2 diabetes. Scientists say that a deficiency of magnesium interrupts insulin secretion in the pancreas and increases insulin resistance in the body's tissues. Evidence suggests that a deficiency of magnesium may contribute to certain diabetes complications. A recent analysis showed that people with higher dietary intakes of magnesium (through consumption of whole grains, nuts, and green leafy vegetables) had a decreased risk of type 2 diabetes.


Vanadium is a compound found in tiny amounts in plants and animals. Early studies showed that vanadium normalized blood sugar levels in animals with type 1 and type 2 diabetes. A recent study found that when people with diabetes were given vanadium, they developed a modest increase in insulin sensitivity and were able to decrease their insulin requirements.

What Plant Foods Are Used for Diabetes Treatment?

The following plant foods are sometimes used for diabetes treatment, particularly for those with type 2 diabetes.

Brewer's yeast
Broccoli and other related greens
Fenugreek seeds

Some revealing new studies show that certain plant foods -- cinnamon, cloves, and coffee -- may actually aid in fighting inflammation and help insulin, the hormone that helps controls blood sugar. Studies have shown that cinnamon extracts can improve sugar metabolism, triggering insulin release, which also affects cholesterolmetabolism.

Clove oil extracts (eugenol) have been found to improve the function of insulin and to lower glucose, total cholesterol, LDL, and triglycerides.

Recent findings indicate that an unknown compound in coffee (not caffeine) may enhance insulin sensitivity and reduce the risk of developing type 2 diabetes.

Still, the scientific evidence thus far does not support the role of garlic, ginger, ginseng, hawthorn, or nettle in benefiting blood sugar control in people with diabetes.

The following plant foods are sometimes used for diabetes treatment, particularly for those with type 2 diabetes.

Garcinia cambogia (hydroxycitric acid)
Momordica charantia (Chinese bitter melon)
Sauropus androgynus (sweet leaf bush)
Aristolochic acid

Chitosan is derived from seashells and has the ability to bind to fat and prevent its absorption. Although it is said to facilitate weight loss, available studies thus far have not been encouraging.

Germander, Momordica charantia, Sauropus androgynus, and aristolochic acid have been associated with liver disease, pulmonary disease, and kidney disease.

The other so-called "obesity remedies" listed have not been rigorously studied, and those that been reviewed have yielded disappointing results.

Also, a recent survey of herbal preparations for obesity found that many preparations contained lead or arsenic and other toxic metals.

Select brands of natural products carefully. Only purchase brands that list the herb's common and scientific name, the name and address of the manufacturer, a batch and lot number, expiration date, dosage guidelines, and potential side effects.

To Learn More About Alternative Therapies for Diabetes Treatment

To learn more about alternative therapies for diabetes treatment, contact the National Center for Complementary and Alternative Medicine Clearinghouse

Additional Information on Complementary and Alternative Medical Therapies for Diabetes

The National Diabetes Information Clearinghouse collects resource information on diabetes for the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) Reference Collection. The NIDDK Reference Collection is a service of the National Institutes of Health.

Following the Wheat Belly lifestyle of wheat and grain elimination results in weight loss in the majority of people in short order.

But there are exceptions. The exceptions should not be interpreted to mean that this lifestyle does not work; it should initiate a search for why the weight loss effect of wheat and grain elimination is being blocked. Iodine deficiency, for example, is a common cause for failed weight loss, no matter how perfect your diet and how much you exercise.

Another common cause for failed weight loss are prescription drugs and a few over-the-counter drugs. Among the common drugs that will block your ability to lose weight, even allowing weight gain, are:

Beta blockers—metoprolol, atenolol, carvedilol, and propranolol
Antidepressants—amitryptiline (Elavil), nortryptyline (Pamelor), doxepin, paroxetine (Paxil), and trazodone, and others
Steroids such as prednisone
Antihistamines—diphenhydramine (Benadryl), fexofenadine (Allegra), cetirizine (Zyrtec), cyproheptadine (Periactin) and others
Lyrica for fibromyalgia and pain
Valproic acid (Depakote) for seizures
Actos and Avandia for pre-diabetes and diabetes
Insulin—Injectable insulin can be responsible not just for failed weight loss, but astounding quantities of weight gain.

Drugs as common as antihistamines for allergies, or beta blockers for high blood pressure, will therefore completely booby-trap any effort at weight loss. The problem is not the diet; the problem is that you are exposed to a drug that blocks the physiologic capacity to lose weight. The solution is therefore not reducing calories, or more exercise, or going back to grains, but to get rid of the drug.

Medications That May Contribute to Weight Gain

Several medications can work against weight loss, slowing the rate of weight loss or contributing to a plateau.

Boosting metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several things. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40.

Build Muscle: Your body constantly burns calories, even when you're doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. After a session of strength training, muscles are activated all over your body, raising your average daily metabolic rate.

Step Up Your Workout: Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer rise in resting metabolic rate than low- or moderate-intensity workouts.

Fuel Up With Water: Your body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. Also, snack on fresh fruits and vegetables, which naturally contain water, rather than pretzels or chips.

Snack Smart: Eating more often can help you lose weight. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at mealtime.

Spice Up Your Meals: Spicy foods have natural chemicals that can kick your metabolism into a higher gear. Cooking foods with a tablespoon of chopped red or green chili pepper can boost your metabolic rate. The effect is probably temporary, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red pepper flakes.

Power Up With Protein: Your body burns many more calories digesting protein than it does eating fat or carbohydrates. As part of a balanced diet, replacing some carbs with lean, protein-rich foods can boost metabolism at mealtime. Good sources of protein include tofu, nuts, beans.

Sip Some Black Coffee: If you're a coffee drinker, you probably enjoy the energy and concentration perks. Taken in moderation, one of coffee's benefits may be a short-term rise in your metabolic rate. Caffeine can help you feel less tired and even increase your endurance while you exercise.

Recharge With Green Tea: Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple of hours. Research suggests that drinking 2 to 4 cups of either tea may push the body to burn 17% more calories during moderately intense exercise for a short time.

Avoid Crash Diets: Crash diets -- those involving eating fewer than 1,200 (if you're a woman) or 1,800 (if you're a man) calories a day -- are bad for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds, that comes at the expense of good nutrition. Plus, it backfires, since you can lose muscle, which in turn slows your metabolism. The final result is your body burns fewer calories and gains weight faster than before the diet.

Losing Weight

10 Best Foods to Eat to Lose Weight avocado, lentils, chia seeds, spinach, cucumber, almonds, kefir, lemons, rooibos tea. Many tips and info.. mine later.

Why 'Eat Less, Move More' Doesn’t Work The standard advice for weight loss isn’t much help when it comes to the “how.” Here’s what we know about eating -- and moving -- right. By Brenda Goodman, MA, Reviewed by Brunilda Nazario, MD on January 04, 2016

But what if you're doing everything the same as you always do, and your weight still goes up? It's time to delve a little deeper into what else might be going on.

Lack of Sleep-- involves what's going on in your body when you're sleep-deprived. Changes in hormone levels increase hunger and appetite and also make you feel not as full after eating.

Stress--When life's demands get too intense, our bodies go into survival mode. Cortisol, the "stress hormone," is secreted, which causes an increase in appetite. And of course, we may reach for high-calorie comfort foods in times of stress as well. This combination is a perfect breeding ground for weight gain.

Antidepressants--An unfortunate side effect from some antidepressants is weight gain.

Steroids--Anti-inflammatory steroid medications like prednisone are notorious for causing weight gain. Fluid retention and increased appetite are the main reasons. Some people may also see a temporary change in where their body holds fat while taking steroids -- to places like the face, the belly, or the back of the neck. If you've taken steroids for more than a week, don't stop them abruptly. That can lead to serious problems.

Drugs That May Cause Weight Gain--Several other prescription drugs are linked to weight gain. The list includes antipsychotic drugs (used to treat disorders like schizophrenia and bipolar disorder), along with medications to treat migraines, seizures, high blood pressure, and diabetes.

Hypothyroidism--If your thyroid (the butterfly-shaped gland in the front of your neck) is not making enough thyroid hormone, you're probably feeling tired, weak, and cold, and gaining weight. Without enough thyroid hormone, your metabolism slows, making weight gain more likely. Even a thyroid functioning at the lower end of the normal range might cause weight gain. Treating hypothyroidism with medication may reverse some of the weight gain.

If You Do Gain Weight ... Remember that if the weight gain is just from water retention, it's not permanent weight or fat. Once you're done taking the drug or your condition is under control, the puffiness from fluid retention may ease. Stick to a lower-sodium diet in the meantime.

Learn if the weight gain is from a decrease in metabolism -- from either a medical condition or medication. And if so, take the time to participate in metabolism-raising activities. Get moving!

Super Foods

5 Superfoods You're Probably Not Eating


What has more protein than yogurt, more calcium than milk, more B vitamins than peanuts, more potassium than bananas, and more vitamin A than carrots? Moringa.

People in Africa and Asia have long known the health properties of moringa, a tree whose seed pods taste like a sweeter version of green beans and whose leaves have a peppery flavor. "In India, we call moringa the drumstick tree, for its long, drumstick-like seed pods," writes Maanvi Singh on "It's easy to come by in Mumbai, where I grew up. My mother would use the young, tender pods to make this amazing lentil stew called sambhar."

Packed with protein and phytochemicals (compounds that may reduce the risk of chronic disease), moringa also has all eight essential amino acids. And while there’s also compelling evidence that moringa can help diabetes and function as an anti-carcinogen, Singh points out that the current research is preliminary.

Still, the plant punches way above its weight in nutrients. "Milligram for milligram, it outperforms many of the classic sources of vitamins and minerals by multiples, such as 25 times the amount of iron as spinach or seven times the amount of vitamin C as oranges,” writes Jonathon Engles, a food writer and eco-gardener who first discovered it in Guatemala, where it is being used to fight malnutrition.

If you can’t find moringa locally, buy it online, but be sure to look for the responsibly sourced, fair-trade variety. But the best option is simply to grow your own. If you live in USDA Hardiness Zones 9, 10 or 11, you can easily grow moringa trees. And next time you go camping, you might want to bring some dried moringa seeds with you: Just a few crushed up seeds can purify a bottle of contaminated water.

Moringa / Turmeric


In fact, turmeric latte (aka “Golden milk), a drink made of juiced turmeric root and nut milk that is fast becoming a cultish, healthy alternative to coffee, may be 2016’s drink of choice, notes Saba Imtiaz of the Guardian. She adds, "Turmeric lattes are now being sold at cafes from Sydney to San Francisco, and the drink is gaining fans in the UK.”

A member of the ginger family whose root is widely used as an ingredient in medicines, turmeric is a superfood that has many health properties. Since ancient times, turmeric has been used to fight inflammation, a power given to it by the compound curcumin, which has been found to inhibit several molecules that play a role in inflammation in human clinical trials.

It has also been used to treat a wide number of ailments, including arthritis, heartburn, ulcerative colitis, diarrhea, high cholesterol, headaches, bronchitis, fibromyalgia and depression. Curcumin may also help fight cancer, as its antioxidants may help prevent free radicals from damaging cellular DNA.

The fact that its wide-ranging health properties may be used as a potential treatment for a number of afflictions common to older people means that turmeric isn’t just a hipster fad. “Turmeric has potential as an ingredient in supplements and functional food and drink products, particularly within products aimed at the growing senior population,” says Stephanie Mattucci, a global food science analyst at Mintel.

propelled by an overwhelming growth in the body of science on its safety and efficacy." Generating more than $20 million in revenue in 2014, curcumin is the top-ranking natural herbal supplement. (As a dietary supplement, curcumin extracts are generally preferred, since in its raw state, turmeric has low bioavailability.)

Iced Turmeric Latte recipe


Native to the Great Lakes region and northeastern U.S., aronia (aka chokeberry) have been used in many food products, from jam, salsa and syrup to ice cream, beer and wine. But this dark, sour berry that has long been prized by Native Americans as a miracle fruit has emerged as a potent superfood.

The primary reason is its high anthocyanin content. A class of over 600 naturally occurring plant pigments, anthocyanins, a type of phytochemical, confer a dark red or purple color to many fruits and vegetables, such as purple berries, red grapes, eggplant and purple corn. There is a growing body of evidence of anthocyanins' wide-ranging health benefits.

"Based upon many cell-line studies, animal models, and human clinical trials, it has been suggested that anthocyanins possess anti-inflammatory and anti-carcinogenic activity, cardiovascular disease prevention, obesity control and diabetes alleviation properties, all of which are more or less associated with their potent antioxidant property," according to a 2010 Ohio State University study.

While anthocyanins are present in all those purple fruits and vegetables, none contain nearly as much as aronia. According to USDA figures, aronia has 2,147 milligrams of anthocyanin per 100 grams of berry. That outperforms the second-place elderberry (1,993 mg), as well as eggplant (750 mg), blackberries (353 mg), Concord grapes (192 mg) and red cabbage (113 mg).

If you live in USDA Hardiness Zone 3, you can grow your own and eat them right off the bush.

Aronia / Mung Beans

Mung Beans

A popular food in India, China and Southeast Asia, the mung bean has a nutty, sweet flavor that complements sweet and savory dishes. While they are packed with potassium, iron, magnesium and fiber, it's the protein content that is amazing: 24 percent. It's no surprise that they are popular, even for breakfast, in India, where 40 percent of the population is vegetarian.

While most other legumes lose their vitamin C content after cooking, mung beans retain most of it. Also, studies have shown that fermented mung bean extracts can help lower bad cholesterol levels and also blood sugar levels, which is good news for diabetics.

And there’s more: A 2012 study showed that mung beans have the ability to suppress the growth of cancer cells in the liver and cervix. A 2005 study revealed that mung beans have antifungal properties as well.

"Sprout mung beans overnight (using a simple sprouting vessel) and eat over rice,” suggests Rich Roll, a vegan athlete who Men’s Fitness Magazine dubbed one of the “25 Fittest Men in the World."

"Alternatively, you can make a broth with turmeric or even brew a coffee-like drink in a French press with nutritional yeast," he writes.

Avocado Seeds

What's the deal with eating avocado seeds? The video claims the seed is the most nutrient-dense part of the fruit, and that by drying it, chopping it up into pieces, and blending it, you are left with a powder-like substance that you can mix into smoothies or use for baking, adding an extra nutritional boost to your diet.

“I’m a huge avocado fan. I eat them daily, and recommend them to my clients, but I have reservations about eating the seeds,” she said. “While there is some research about beneficial compounds in the seed, the safety of ingesting it hasn’t been established, so the risks versus benefits aren’t fully known.”

The research on avocado seed consumption is very limited. In the studies that do exist, scientists conclude that additional research needs to be done to determine whether it’s safe or beneficial to eat them. Additionally, the existing studies have focused on the potential benefits of avocado seed extracts, rather than the consumption of the seed itself, and they provide information only on lab testing, not on clinical data.

Even the California Avocado Commission writes on its website that it does not recommend the consumption of the avocado pit: “The seed of an avocado contains elements that are not intended for human consumption.”


6 Surprising Foods You Don't Need to Refrigerate Jams and Jellies Don't Need to Go in the Fridge

Butter Does Not Go in the Fridge--Butter is mostly fat, with a very small amount of protein, not enough to support the growth of bacteria. Salted butter, by the way, has an even longer shelf life... Butter can go rancid if exposed to oxygen, light and heat, just like we talked about with peanut butter.

11 foods you should never refrigerate Learn which foods taste better and keep longer if kept at room temperature.

Bananas, tomatoes, potatoes, onions, garlic, avocadoes, bread, honey, coffee, basil, vinaigrette.


The 5 Most Dangerous Lies You’ve Been Told About Bread Is Bread Really the Staff of Life… or the Stuff of Disease? The (Definitive) Answer Below…

For most us, there are few foods more comforting than bread.

Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.

And that smell… few scents are quite as pleasant as fresh bread baking in the oven.

But there is a lot of confusion as to where bread fits into a healthy diet.

The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”

Of course, there are some who disagree…

Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”

And for a poison, we sure eat lots of it…

The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”

So, what is the truth about bread and wheat?

Lie #1 - Whole grains and whole wheat are an essential part of a healthy diet.

This is the biggest health scam ever perpetrated on the public!

Of course, this message comes to you from the same corporate interests and government health nannies who urged you to replace farm-fresh butter with heart stopping trans-fat (in the form of industrially-manufactured margarine).

The truth is that there is nothing “essential” about whole grains. In fact, they are among the unhealthiest foods you can consume.

Whole Grains Spike Your Blood Sugar

This triggers a cascade of inflammation and increases your risk for cancer, Alzheimer’s, heart disease, fatty liver and diabetes.

And it doesn’t make you look very good either…

High insulin levels promote the storage of “visceral” belly fat, which surrounds your organs and sends metabolic messages that promote disease.

High blood sugar also causes the formation of advanced glycation end-products (AGEs) – nasty little compounds that speed up the aging process and damage tissues (especially the skin, in the form of wrinkles and lost elasticity).

About 75% of the carbohydrates in wheat are in the form of amylopectin A – a compound that is unique in just how rapidly it is transformed into glucose.

This is why wheat spikes your blood sugar higher than almost all foods – even when the same number of carbohydrates is consumed!

And that’s not all this health-harming carb can do…

“Heart Healthy” Whole Wheat… Causes Heart Disease!

The medical establishment has greatly exaggerated the role of cholesterol in heart disease.

But there is one type of cholesterol closely linked to this killer – small dense LDL particles.

Many doctors believe it is the number one risk factor for heart disease in the U.S.

And guess what triggers these dangerous compounds to form more than any other food?

It is the amylopectin A found in wheat!

Are You High on Bread?
The Addictive Properties of Wheat

You’ve probably heard that sugar triggers the same pleasure centers in the brain as drugs of addiction. That’s why it can be so hard to “just say no” to sweet treats.

But wheat has drug-like properties even more powerful than sugar!

That’s because in addition to the rapid sugar rush wheat provides, it also produces specific compounds that bind to morphine receptors in the brain.

In addition to subtle euphoria, these opiates cause a repetitive cycle of cravings – for more grains!

It’s no wonder a study published in the journal Psychosomatic Medicine showed that people who eat wheat consume an average of 400 calories more per day.

Lie #2 - Gluten-free bread is healther

Most gluten-free breads, cereals, pastas, crackers and cookies use ingredients that are not much better (and in some cases, worse) than those made with wheat!

Like any processed junk food, these products usually contain chemical preservatives, soy protein, dough conditioners, industrial seed oils, corn and rice syrup… and often, GMOs.

And that’s not all, because…

The Ingredients in Most Gluten-Free Products Will
Also Send Your Blood Sugar Soaring!

Here’s what Dr. William Davis, author of Wheat Belly, has to say about these unhealthy alternatives…

“These powdered starches are among the few foods that increase blood sugar higher than even whole wheat. It means these foods trigger weight gain in the abdomen, increased blood sugars, insulin resistance, diabetes, cataracts, and arthritis. They are NOT healthy replacements for wheat.”

Take a look at how some common gluten-free foods impact your blood sugar…

Most people GAIN WEIGHT on a gluten-free diet. In fact, one study showed that 81% of people who adopted a gluten-free diet had gained weight after two years!

You should also know that…

Some Gluten-Free Products Contain 90 Times More
Arsenic Than the EPA Allows for Drinking Water!

Of course, you know that arsenic is a deadly poison

But you might not know that many gluten free baked goods contain potentially toxic levels of it!

Chronic arsenic exposure – even at very low levels – can lead to headaches, fatigue, brain fog and digestive issues… not to mention heart disease, cancer, respiratory illness and diabetes.

Keep this in mind the next time you hear that “gluten-free bread is healthier than bread made with wheat.”


Research shows that wheat can trigger a variety of autoimmune conditions (where the body attacks itself), including: type 1 diabetes, rheumatoid arthritis, and multiple sclerosis.

It can also cause chronic disease…

The Journal of the American Medical Association published a report showing that gluten sensitive people who still consume grains increase their risk of death up to 75%!

Bread Madness:
Don’t Destroy Your Brain with Grain

More than 50 years ago, doctors discovered that some mental patients made spontaneous recoveries when bread was not available to them.

The term “bread madness” was even coined to describe schizophrenia.

Recently, doctors at Duke University reported on a woman who had a 50-year history of delusions, hallucinations and suicide attempts. Within a week of stopping wheat, her symptoms disappeared!

If you (or someone you know) has ever suffered from depression… insomnia… anxiety… dementia… or nearly any other psychiatric or neurological condition – there’s a good chance a grain-free diet would help.


According to the NHS, eating reheated rice can cause food poisoning. They explain that the reheating itself is not the culprit; it actually has to do with how the rice was stored prior to reheating. Rice can sometimes contain spores of bacteria known as Bacillus cereus, which can cause food poisoning, and these spores can survive cooking. If rice is then left to sit at room temperature, the spores can grow into bacteria, which will multiply and could produce toxins that can cause vomiting and diarrhea.


Potatoes that have sat out at room temperature for several hours can not only lose their nutritional value, but they could also create the perfect conditions for botulism to grow. Uneaten potatoes should go directly to the fridge after cooking to help reduce the chances of this occurring.


Spinach is best eaten raw, but it's okay to cook it if you plan to eat all of it immediately afterward. However, when cooked spinach is reheated, the nitrates in it break down into nitrites, turning one of the healthiest foods into something that is potentially toxic and can negatively impact the uptake of oxygen in the blood.

Finally, keep in mind that microwaves are particularly risky because they do not heat food evenly.


Why Quinoa Is One of The World’s Healthiest Foods Quinoa is an ancient South American grain that was largely ignored for centuries.

Interestingly, it was only recently noticed by the rest of the world and hailed as a "superfood" due to its high nutritional content.

What Is Quinoa?

Quinoa (pronounced KEEN-wah) is the seed of the Chenopodium quinoa plant.

Botanically speaking, it's not a grain. However, it's often called a "pseudograin" because it's similar in nutrients and eaten the same way as cereal grains.

Quinoa was first grown for food 7,000 years ago in the Andes. The Incas called it "the mother grain" and believed it was sacred.

Although it's now grown around the world, the majority is still produced in Bolivia and Peru. It was largely unknown to the rest of the world until very recently.

Since then, it has experienced a huge surge in popularity because of its high nutrient content and health benefits. It is also easy to grow in a range of conditions.

In fact, the year 2013 was named "The International Year of Quinoa" by the UN because of its valuable qualities and potential to fight world hunger.

Quinoa is also popular because it's a gluten-free grain. This means people with celiac disease, wheat allergies or those who avoid gluten can consume it.

Types of Quinoa

There are more than 3,000 varieties of quinoa.

However, the most widely grown types are red, black and white. There is also a tricolor variety, which is a mixture of all three.

This is what the three types look like:


Quinoa can also be rolled into flakes or ground into flour, which can then be used for cooking and baking.

White quinoa is the most commonly consumed variety and is what you'll usually find at the store. Interestingly, the different types also have varying nutrient contents.

A study examining red, black and white quinoa found that while black quinoa has the lowest fat content, it has the highest omega-3 fatty acid and carotenoid contents (3).

Red and black quinoa also have nearly twice the vitamin E content of white quinoa.

The same study analyzed the antioxidant content of each type and found that the darker the color, the higher the antioxidant capacity.

Bottom line: use black quinoa.

Quinoa Is Loaded With Nutrients

This grain is also popular because it's very nutritious.

It's packed with vitamins and minerals and contains more protein, fiber and healthy fats than other grains.

Just one cup (185 grams) of cooked quinoa is a great source of the following nutrients:

  • Manganese: 58 percent of the RDI.
  • Magnesium: 30 percent of the RDI.
  • Phosphorous: 28 percent of the RDI.
  • Folate: 19 percent of the RDI.
  • Copper: 18 percent of the RDI.
  • Iron: 15 percent of the RDI.
  • Zinc: 13 percent of the RDI.
  • Thiamin: 13 percent of the RDI.
  • Riboflavin: 12 percent of the RDI.
  • Vitamin B6: 11 percent of the RDI.

The same cup provides only 220 calories, in addition to 8 grams of protein, 4 grams of fat and at least 5 grams of fiber.

Quinoa Contains Complete Proteins

Proteins are made of amino acids, which can either be made by your body or found in certain foods.

Nine of the amino acids are essential amino acids, meaning your body cannot produce them and you must get them from your diet.

Complete proteins contain all nine amino acids in significant amounts. While all animal sources of protein are complete, the majority of plant proteins are not. As a complete plant protein, quinoa is one of the exceptions.

This is one of its most unique qualities and makes it a very valuable source of protein, especially for someone whose diet is mostly plant-based.

While it's possible to get all of the essential amino acids from a plant-based diet, it does require eating a variety of plant-based proteins.

Quinoa is especially high in lysine, methionine and cysteine, which are some of the amino acids that plant foods are frequently low in.

It Contains Beneficial Plant Compounds

Quinoa is very high in beneficial plant compounds. Some examples are saponins, phenolic acids, flavonoids and betacyanins.

Many of these compounds may act as antioxidants, which means they can neutralize the free radicals that damage your body on the molecular level.

One study examined 10 types of grain from Peru. It found that quinoa had an antioxidant capacity of 86 percent, which was higher than all the other grains analyzed.

While all varieties of quinoa are high in antioxidants, the darkest seeds contain the highest amounts. This means black quinoa contains more antioxidants than white.

Also, sprouting the seeds can increase the antioxidant content even further.

However, a high antioxidant capacity in the lab does not necessarily translate to a higher antioxidant capacity in your body.

Nonetheless, one study found that consuming 25 grams (just under 1 oz) of quinoa daily increased levels of the important antioxidant glutathione by 7 percent.

This shows that it really can help your body fight oxidative damage from free radicals.

It May Improve Blood Sugar Control

Quinoa is considered to be a whole grain.

Several studies have linked whole grain intake to a reduced risk of type 2 diabetes and improved blood sugar control.

One large review found that consuming just 16 grams of fiber from whole grains per day was linked to a 33 percent lower risk of developing type 2 diabetes.

However, there aren't many studies on the specific health effects of quinoa.

Nonetheless, one rat study found that it could reverse some negative effects of a high-fructose diet, including high blood sugar.

This could be because it contains phytoecdysteroids, which have been shown to lower blood sugar in mice.

It also appears to contain compounds that inhibit alpha-glucosidase, one of the enzymes involved in digesting carbs. This could delay the breakdown of carbs, causing a slower release of glucose into the blood stream.

Quinoa's high fiber and protein content may also contribute to its positive effects on blood sugar. However, it is a grain and is still relatively high in carbs.

May Improve Metabolic Health

Quinoa is a good choice for people who have high blood lipids (cholesterol and triglycerides).

One study found that eating 50 grams (1.7 oz) daily for 6 weeks lowered total cholesterol, triglycerides and LDL cholesterol.

However, the effects were small and it lowered the levels of the "good" HDL cholesterol too.

Another study compared quinoa and corn flakes. It found that only quinoa significantly reduced triglycerides, total cholesterol and LDL cholesterol.

This is preliminary, but suggests quinoa could help improve metabolic health.

May Help Fight Inflammation

Chronic inflammation is involved in a wide range of diseases, from type 2 diabetes to cancer and heart disease.

Although studies have not shown consistent results, a diet high in antioxidants is thought to help fight inflammation in the body.

Quinoa appears to be very high in antioxidants, yet may help fight inflammation in other ways as well.

Saponins are one of the plant compounds found in quinoa. They give it a bitter taste and some people rinse or soak quinoa to try and remove this taste.

However, saponins also seem to have some positive effects. In addition to acting as antioxidants, they appear to have anti-inflammatory effects.

One study found that saponins could inhibit the production of pro-inflammatory compounds by 25–90 percent in isolated cells.

How to Eat Quinoa

Quinoa is very versatile and easy to prepare. It has a nutty flavor and a chewy, fluffy texture. You can cook it just like rice, with two parts liquid to one part quinoa.

Simply bring the water to a boil, then reduce the heat and let it simmer for about 15 minutes. Fluff and serve.

Try using broth instead of water or adding different seasonings for even more flavor.

Watch the video below for a demonstration of how to cook quinoa:


Quinoa can be used like any other grain. It can be served plain, as a side dish or incorporated into other recipes. Quinoa flour can also be used in baking.

Here's a list of some ways to enjoy quinoa:

  • Mix with chopped vegetables, served warm or cold.
  • Season and serve as a side dish.
  • Cook into breakfast cereal with bananas or blueberries.
  • Mix with veggies and stuff into bell peppers.
  • Add to chili.
  • Toss into a spinach or kale salad.

Dean Ornish Diet

The Ornish Diet you eat mostly fruits, vegetables, and grains – and very little fat.

Dean Ornish, MD, president and founder of the nonprofit Preventive Medicine Research Institute in Sausalito, Calif., was considered revolutionary in the early ’90s when he suggested that a basically vegetarian diet can reverse symptoms of heart disease. Plus, Ornish and his research team argued, a vegetarian diet coupled with exercise can reduce stress and help people lose weight.

Since that time, Ornish’s diet has caught on, winning such high-profile fans as former President Bill Clinton. Far from being a diet fad, many doctors and nutritionists now recommend this popular diet to people who need to lose weight and who may have heart conditions.

However, the Ornish Diet has a major drawback: It may be difficult for some people to follow, especially over the long-term. The popular diet is essentially a vegan diet, Weiner says, and people may find it hard to avoid all meats, chicken, fish, and egg yolks. Also, she says, the diet is extremely low in fats of all types, and it’s often fat that adds flavor to foods and makes people feel satiated.

The Ornish Diet:

  • Eat all the beans, legumes, fruits, grains, and vegetables you need to feel full.

  • Eat dairy low- or nonfat dairy products such as milk, cheese, and yogurt in moderation. Only 10 percent of your calories should come from fat.

  • Avoid meats (red and white), oils and products containing oils, including avocados, olives, nuts, seeds, full-fat dairy, and sugar.

  • Exercise for at least 30 minutes five times a week or 60 minutes three times a week.

  • Manage stress with yoga and meditation and by spending time with your loved ones.

  • Kick unhealthy habits such as smoking or drinking alcohol in excess.
  • Eat smaller meals more often to combat hunger, but be careful not to overeat because you’re eating more often.

The Ornish Diet helps you to lose weight and maintain heart health because you’re eating fewer calories and consuming less heart-damaging fat. “Fat is more than twice as calorie dense as carbohydrates," Weiner explains. "Fat has 9 calories per gram where carbohydrates and protein have only 4. So, if you lower your fat intake, you lower your calories. Also, it’s hard to overeat if your diet consists of mostly fresh fruits and vegetables and whole grains."

The Ornish Diet: Sample Menu

Breakfast: Whole-grain cereal with fat-free yogurt and orange juice

Lunch: Baked potatoes stuffed with fat-free cheese and spinach and broccoli; potato salad with fat-free dressing, or a green salad with fresh fruit

Dinner: Bread with tomatoes and capers, whole-meal pasta with vegetables, and peaches in wine for dessert

Drinks: Water, tea, coffee, skim milk, juices

Ornish Proven Program The Ornish diet can reverse heart disease, reverse diabetes, reverse prostate cancer, lose weight.

Eat Mostly Plants in Their Natural Form

Your calories are unrestricted unless you’re trying to lose weight. Small frequent meals spread throughout the day will help you to avoid hunger and keep your energy levels constant.

Portion control will assist you in reaching and maintaining a healthy body weight and controlling blood sugar levels. Non-fat dairy foods are included.

Limit Bad Carbs

Sugar is permitted in moderation, but not encouraged.

Alcohol, is allowed in limited amounts, but not encouraged. If consumed, enjoy one serving a day: 1.5 ounces liquor, 4 ounces wine or 12 ounces beer.

4 Grams a Day of Good Fat

Flax seed oil, nuts, seeds.

No more than 10% of calories are from fat. This is achieved by not adding any fats, oils, avocados, coconut and olives to a mostly plant-based diet. The 10% of calories from fat comes from fat that occurs naturally in grains, vegetables, fruit, beans, legumes, soy foods — and small amounts of nuts & seeds.

Nuts are allowed in small amounts. To maintain the low-fat goal of 10 % of calories from fat, servings sizes for nuts are limited since they are very concentrated in fat. An example of some servings for nuts are listed below... a good sources of heart-healthy omega 3s. Specific nuts(almonds, pistachios, walnuts, pecans, cashews, and peanuts) and seeds (especially flaxseeds, sunflower, and pumpkins seeds) that are rich in antioxidants and cardio-protective phytochemicals such as polyphenols

Example: 1 low-fat food serving (= 3 gm fat) equals:

  • 5 almonds
  • 9 pistachios
  • 1 whole walnut
  • 3 pecan halves
  • 2 cashews
  • 6 peanuts (no shell)
  • 2.5 tsp flax seeds, ground
  • 2 tsp chia seeds or sunflower seeds, shelled
  • 1.5 tsp pumpkin seeds

Three or less servings from low-fat foods or nuts can be included per day

(Low-fat foods such as packaged foods like veggie burgers, low fat whole-grain crackers or cereals that contain = 3 gm fat per serving. These low-fat foods may contain a minimum amount of added mostly unsaturated fat such as olive or canola oil. Low fat packaged foods are not encouraged, but are optional on occasion for convenience, and to maintain an enjoyable sustainable lifestyle.)

Eat Mostly Plant-Based Proteins

Tofu, tempeh, beans, legumes, non-fat cheese & yogurt


Our lifestyle medicine program encourages reducing the intake of stimulants such as caffeine in order to facilitate a more balanced, calm and peaceful way of living.

Up to 2 cups/day of green tea has been included for many years due to its high concentration of health-promoting and cell-protective antioxidant polyphenols, which have shown to improve cardiovascular health.

Black tea and coffee also contain these antioxidant polyphenols and other bioactive compounds providing cardio-protective benefits. Coffee and tea are optional if you are already drink coffee and able tolerate caffeine well. Coffee is limited to 1 cup or less of coffee or up to 2 cups decaf or up to 2 cups of black tea a day.

We are not encouraging people to begin drinking coffee or tea who are not already doing so, and those with arrhythmias, high blood pressure, anxiety, insomnia, gastro-esophageal reflux or who are caffeine-sensitive should continue to avoid it. Please consult with your physician if you have any concerns.

Proven Program simple choices; powerful results

When we become more aware of how powerfully our choices in diet and lifestyle affect us—for better and for worse—then we can make different ones.

When you make healthy choices, you feel better quickly. This allows us to connect the dots between what we do and how we feel. Feeling so much better, so quickly, re-frames the reason for changing from fear of dying to joy of living.


A list of Acid / Alkaline Forming Foods Human blood pH should be slightly alkaline ( 7.35 - 7.45 ). Below or above this range means symptoms and disease. A pH of 7.0 is neutral. A pH below 7.0 is acidic. A pH above 7.0 is alkaline.

An acidic pH can occur from, an acid forming diet, emotional stress, toxic overload, and/or immune reactions or any process that deprives the cells of oxygen and other nutrients. The body will try to compensate for acidic pH by using alkaline minerals. If the diet does not contain enough minerals to compensate, a build up of acids in the cells will occur.

An acidic balance will: decrease the body's ability to absorb minerals and other nutrients, decrease the energy production in the cells, decrease it's ability to repair damaged cells, decrease it's ability to detoxify heavy metals, make tumor cells thrive, and make it more susceptible to fatigue and illness. A blood pH of 6.9, which is only slightly acidic, can induce coma and death.

To maintain health, the diet should consist of 60% alkaline forming foods and 40% acid forming foods. To restore health, the diet should consist of 80% alkaline forming foods and 20% acid forming foods.

Generally, alkaline forming foods include: most fruits, green vegetables, peas, beans, lentils, spices, herbs and seasonings, and seeds and nuts.

Generally, acid forming foods include: meat, fish, poultry, eggs, grains, and legumes.

Alkaline-Acid Food Chart

Raw ACV is the only vinegar that is alkaline-forming to the body. All other vinegars (white, balsamic, red wine, etc) are acid-forming. For a health balanced pH, raw apple cider vinegar is one of the best things to add to your diet.

Acid-forming foods include most high-protein foods, such as meat, fish, eggs, and most legumes (beans and peas, except lentils, which are alkaline-forming). Sugar, coffee, alcohol, and most grains are also acid-forming. See a chart of acid-forming foods.

Food Synergy

Food Synergy [video] Combining certain foods together may be more beneficial then eating them separately.

Pills or tablets simply cannot mimic this balanced natural combination of phytochemicals present in fruit and vegetables.

Carrot and hummus.


Powerful and Proliferative: the Formidable Purslane What is considered a weed to some may be a powerful medicine to others. Valued in many cultures worldwide, this herbaceous succulent provides an array of vitamins, minerals, and antioxidants. It’s omega-3 content rivals any other green land plant and often grows almost uncontrollably.

Purslane is a creeping plant that forms an intricate branching mat over large areas of ground. With leaves that are round, green, and have a waxy appearance, purslane belongs to the succulent family. The round stem stays fairly close to the ground and varies in color. Once you are able to identify purslane, you will be surprised at its ability to thrive in some of the harshest growing conditions.

Perhaps its ability to thrive in stressful environments is part of what makes this plant so beneficial. Purslane contains an impressive amount of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. In fact, it ranks near the top for omega-3 concentration amongst the green leafy land plants. With the growing demand for omega-3 supplementation and a dwindling wild fish population, purslane offers an abundant and cheap alternative.

“One hundred grams of fresh purslane leaves (one serving) contain about 300-400 mg of 18:3w3 [alpha-linoleic acid]; 12.2 mg of alpha-tocopherol; 26.6 mg of ascorbic acid; 1.9 mg of beta-carotene; and 14.8 mg of glutathione. We confirm that purslane is a nutritious food rich in omega-3 fatty acids and antioxidants.” [Simopoulos AP, 1992]

Aside from omega-3s, this weedy warrior contains vitamins A, C, and E, magnesium, potassium, iron, manganese, and protein. With its nutrient-dense constitution, this plant can provide a plethora of health benefits.

Purslane is such a powerful antioxidant that it can protect against one of the most harmful substances to the liver, acetaminophen (one brand name is Tylenol). In a scientific study, ethanolic extracts of purslane were used to examine its protective effects on acetaminophen liver toxicity.

Why does this matter? Because acetaminophen is responsible for more fatalities annually than any pain reliever sold over-the-counter, and there are lots of them.

Additionally, there are many other scientifically-supported reasons to add this incredible edible to your diet. The side benefits of this proliferative plant include:

Completely removed BPA (and other phenolic endocrine disruptors) from water in 24 hours [Imai S, 2007]. Just one gram of purslane was used per 25 mL of water. Researchers even manipulated the temperature, pH, and concentration of BPA (same results were found for concentrations of BPA up to 5 times more than originally tested).

In an animal model, purslane was able to prevent gastric damage that was chemically induced by hydrochloric acid (HCl) or ethanol, both of which are very corrosive and painful gastric irritants. The protection by purslane was dose-dependent and the results were comparable to a commonly used anti-ulcer medication called sucralfate [Karimi G, 2004]. It’s unfortunate these results have to be replicated in animals when traditional use of purslane included treating gastrointestinal diseases.

Significantly decreased inflammation and pain when compared to the control, which was the prescription drug diclofenac sodium [Chan K, 2000].

Muscle relaxation which was attributed to its high potassium content [Habtemariam S, 1993].

Neuroprotection when mice cortices were exposed to hypoxic (low oxygen) conditions. The purslane extract increased the cell viability even under a greater than 50% reduction of normal atmospheric oxygen concentrations [Wang W, 2007].

Provided 83% improvement (either partial or total) in a clinical trial on patients with oral lichen planus (OLP). OLP is uncommon but a very painful chronic inflammatory disease that can cause sores, lesions, and blisters in the mouth, on the skin, or other mucous membranes of the body. According to a 2016 scientific review of 19 published studies on the association of HCV and OLP, people with HCV are more likely to suffer from OLP [Alaizari NA, 2016].

Purslane seeds significantly reduced abnormal uterine bleeding in 80% of the patients in a 2009 clinical study [Shobeiri SF, 2009].

A temporarily favorable effect on bronchodilation in patients with asthma. According to the study, “The onset of brochodilatory effect of extract was similar to that of theophylline beginning 60 min, but the effect of extract decline after 120 min after administration. In conclusion, the results of the present study showed that Portulaca oleracea has a relatively potent but transient bronchodilatory effect on asthmatic airways.” [Malek F, 2004].

Eat It Later

Quotes from Eat It Later: Mastering Self Control & The Slimming Power Of Postponement by Michael Alvear

Skinny all my life, I ate fat and sugar bombs with impunity, It all came crashing down in my late 20s when I started to gain weight. The chickens had come home to roost and they weren’t organic. They were vengeful.

Inspired by Walter Mischel’s iconic The Marshmallow Test, I developed my own delayed gratification techniques, which painlessly—and dramatically—reduced the volume of food I ate.

these strategies helped me do what few can: Eat whatever I want in moderate portions.

It’s a 3-step process—

Reframe your goals from weight loss to health enhancement,

Eliminate binge eating through desensitization and

Reduce the volume and frequency of problem food consumption through innovative delayed gratification techniques.

Now, 6'1" and 194 lbs. is not fat but it’s, well, two weeks away from it. I had a dream that I’d gotten so fat a cop told me that I could legally use the carpool lane, even when I travelled alone.

I went on every conceivable diet—Atkins,... They all worked. But the suffering, the deprivation, the constant vigilance and oh, my God, the math, THE MATH! I had to count those calories, weigh these products

Yes, I lost the weight but I was miserable and couldn’t sustain it.

Mike completely changed the way I looked at dieting. DIETS DON’T WORK. People almost always gain the weight back

What fascinated me about the research Mike showed me was not just how unanimous it was about what didn’t work, but about what did work.

It was always about one thing and one thing only: Moderation. Portion control.

Moderation is often more difficult than dieting.

According to Mike, the research was clear: The successful people didn’t have a food plan; they had an eating strategy.

eating strategies designed to neutralize recognized psychological roadblocks to weight loss.”

Mike sat me down and explained what would be involved. I followed his instructions to the letter and I was blown away by the results. I went from eating 16 Oreos at a sitting to 3 without any cravings for more.

I was so shocked at my success I begged Mike to tell me about all the research he came across and I used the information to build a simple program to lose weight. A program that didn’t require me to count calories, carbs or proteins. A program that didn’t require me to weigh my food or severely restrict my diet.

How did I do it? Through a series of psychological strategies that painlessly reduced urgent cravings, dramatically increased my ability to delay gratification, illuminated the mechanisms of self-control, and reframed my thinking around weight loss.

Through a series of psychological strategies that painlessly reduced urgent cravings, dramatically increased my ability to delay gratification, illuminated the mechanisms of self-control, and reframed my thinking around weight loss.

You’ve just never seen them applied to food. That amazing decrease of Oreo consumption from 16 to 3? The process is called ‘habituation,’ it is standard treatment for prescription drug addiction.

My ability to dramatically cut back meal portions without feeling cheated? It’s called ‘systematic desensitization.’ It is used to eliminate irrational fears and phobias.

My ability to resist temptation without that feeling of self-punishment or sacrifice? A well-known delayed gratification technique called “If-Then Implementation Planning.”

These methods are the gold standard for treating addictions and mastering self-control.

I took these proven approaches to self-control and modified them to reflect the unique physiological and psychological challenges to losing weight.

I named my approach, “The Scratch Plan.” Named mostly because I wanted to scratch the word “diet” from my vocabulary.

The Scratch Plan allowed me to lose weight easily. To be clear, easy doesn’t mean effortless. I put a lot of effort into it but there’s a difference between effortful and painful. I didn’t suffer. I didn’t obsess.

It didn’t hurt. I didn’t feel cheated.

it does require patience. This is not a quick fix diet book. You’re not going to lose 10 pounds in 10 minutes. It’s going to take time. LOTS of time. WAY more time than you’d like. The Scratch Plan is not for people motivated by urgency; it’s for people seeking permanence.

you’re not going to see results quickly. You also are much less likely to “eat your feelings.” Using food as a coping mechanism—eating to dull pain, frustration, anger, embarrassment, inadequacy, humiliation, or resentment presents a set of obstacles this book does not address.

I didn’t want to stop eating delicious foods (no matter how unhealthy); I wanted a way to control my eating so I could eat delicious foods AND lose/maintain my weight. I wanted moderation, not deprivation.

I wanted moderation, not deprivation. And so should you. Eating tasty food—whether it’s healthy fruit or an unhealthy basket of onion rings—is right up there with love and sex as Reasons To Live.

Moderation doesn’t mean eating tiny portions of whatever you want but leaving the table hungry. It means eating whatever you want but reducing the amount of food needed to make you feel full.

Moderation isn’t about sacrificing satiety; it’s about reducing the volume needed to reach satiety.

The secret to eating moderately is to make such gradual changes that your body doesn’t notice it.

you make tiny reductions that the body can’t react to (desensitization). You let your body acclimatize to the reduced level for a while (habituation). Once the reduced level becomes the body’s ‘new normal’ you start another round of reductions. You keep doing this until you hit your target.

You are going to permanently change the amount you eat, not what you eat.

my plan does not require you to eat or avoid any specific food

Improve Your Self Image. Not because you will lose weight—studies show that weight loss doesn’t improve body image.

You will see that the proper response to a fattening meal is to enjoy it, not to punish yourself for it. A Sense Of Inner Peace And Calm About Food. Ever notice how people on a diet are constantly anxious about food?

An Enhanced Sense Of Well-being. Food is so primal to our existence that your relationship to it reverberates in all aspects of your life. Food, or rather your relationship to it, can be a major life stressor.

studies showing diets have a 95% failure rate

Weight loss researchers have proved that dieting creates fat-promoting biological responses. The harder you try to reach your goal the harder your body fights back.

These strategies will not work without a fundamental change in your consciousness.

Dieting is about deprivation.. dieting elicits obesity-promoting biological responses. In other words, one of the fastest ways to gain more weight is to go on a diet.

your goal should be something that results in weight loss.

If you take weight loss off the table and concentrate on changing your eating strategies to reflect abundance and health instead of limitation and restriction you will attain a greater sense of well-being.

Once you attain moderation, weight loss is not just possible but inevitable.

What could I aim for that would result in weight loss? A better quality of life. Higher satisfaction around the things that food influences—energy, mood, attitude, contentment, optimism. I wanted to improve my physical and mental well-being. with well-being—aim for it and the ‘market’ responds with weight loss.

Did you know that people who use exercise as a tool to lose weight are far more likely to stop than people who use exercise to enhance well-being (and lose weight as a result)? That’s because dieters tend to look at exercise as a quick fix rather than a healthy activity

Set The Right Expectation. It’s going to take time. Not a little time. A LOT. One of the great themes you’ll see permeating this book is the idea of slow, gradual change.

Even the dog didn’t like my cooking. I’d give him a bite and he’d lick his butt to get the taste out of his mouth.

The Scratch Plan does not ask you to suffer but it does ask for your commitment. You will not succeed if you let your short-term desires get in the way of longer-term outcomes. Commit yourself to permanence and the urgency will recede.

Now That You’re Not On A Diet, Stop Acting Like You Are.

for now, it’s critical to shift from a restrictive consciousness of food (diet) to an unlimited one (well-being).

Say Goodbye To Punishing Or Rewarding Yourself With Food... typical of a dieter’s mentality: Tough it out with punishing foods and then reward yourself with an oasis of taste. There is no place for that type of thinking in the Scratch plan. There are no “rewards” in a consciousness of plenty.

food is not there to punish or reward you. It is there to sustain you. To nourish you. To make you whole.

Do not set a weight loss goal. That’s a diet mentality.

Your goal is to feel good

Your goal isn’t to lose weight—it’s to enhance your well-being. So if you want to check your progress, don’t step on a scale, ask yourself some crucial questions: Am I changing the way I eat without feeling deprived? Am I starting to eat less and less without any real suffering? Am I adding more healthy foods without feeling cheated? Am I seeing measurable progress in cutting back?

senior citizen was wondering if his wife had a hearing problem.

So one night, he stood behind her while she was sitting in her lounge chair. He spoke softly to her. “Honey, can you hear me?”

There was no response. He moved a little closer and said again, “Honey, can you hear me?”

Still, no response. Finally he moved right behind her and said, “Honey, can you hear me?”

She replied, “For the third time, YES!”

how in God’s pajamas you’re going to lose weight?

A consciousness of plenty applies to variety not volume.

eating a wide variety of foods—basically temper it by controlling the amount you eat along with the frequency with which you eat it.

variety and moderation are the keys to weight loss

The key to achieving portion control isn’t to go from large to small. It isn’t even to go from large to medium. It’s to go from large to a hair smaller than large. And from there to a hair smaller than that.

labels for this process: ‘Systematic desensitization’ and ‘habituation.’ You make tiny reductions that the body can’t react to (desensitization).

You let your body acclimatize to the reduced level for a while (habituation).

Once the reduced level becomes the body’s ‘new normal’ you start another round of reductions.

You keep doing this until you hit your target. And by the time you hit your target your body doesn’t know what hit it.

The body resists sudden, dramatic changes but adapts easily to small, almost imperceptible ones.

Systematic desensitization for food requires a sensible withdrawal schedule.

small incremental drops that your body can hardly perceive what you’re doing.

This was my first lesson in systematic desensitization: Know thy number. You can’t reduce your intake if you don’t know what you’re taking in.

Warning: Do Not Awaken The Body’s Fat-Producing Biological Responses. reduce the number of Oreos so slightly that my body would have a hard time perceiving the difference.

It wasn’t painful to deny myself the other two Oreos, just slightly uncomfortable. This was a key concept

Portion reduction does not require pain. Pain is the signal that you’ve cut your portions too much too soon.

“Why would I have a problem going from 14 to 12?”

Mike likened it to deep-sea divers descending to the ocean floor. “Once you descend to a new depth you must get your body used to the pressure or you’ll start getting the bends. It’s the same with reducing cravings,” he said. “You’re going to stay at 14 cookies to stabilize your body so that it sees 14 as the new normal.”

I told him it was about a 1 (a twinge of discomfort). Mike said as long as I was within the 1 to 3 range I should allow myself to eat the pile with the least amount of cookies. His rationale was simple: “Slightly uncomfortable is manageable.”

I was so elated I called Mike up and told him I was going to go down to four Oreos at my next feeding.

“Bad move,” he said. “Do NOT do that. Do you know what they call deep-sea divers who descend too quickly?” he asked. “DEAD IN THE WATER.”

descend slowly even if I felt okay with speeding it up.

Instead of dropping two cookies at a time, drop one.

Getting stuck on eight cookies illuminated a central premise about desensitization/habituation: When in pain, extend the habituation and slow the descent. Time is your friend; impatience is the enemy.

Sugar creates more craving for sugar. Conversely, the less you have it the less you want it.

It’s easy to do it with foods that come in standard sizes (cookies, candy, beverages, etc.) because they’re packaged in units that are easily measured.

For example, if your problem food is potato chips (and really, whose isn’t?) then conducting a desensitization/habituation ‘descent’ will be more difficult. What are you going to do—count out potato chips? I think not.

The first rule of holes applies here—if you’re in one, stop digging.


buy a food scale,

Once you are completely sated, put the bag on the food scale and weigh it. Let’s say the bag weighed 13.5 oz. when you started and now it weighs 9.5 oz. Congratulations! You just found out how many potato chips you eat at a sitting—4 oz.—or four times the ordinary 1 oz. serving.

establish your baseline.

Here are the steps to desensitizing yourself

1) Pour 4 oz. Into Sandwich Bag #1. Place it on the counter.

2) Pour 4 oz. Into Sandwich Bag

3) Reduce The Number Of Chips In Bag #2. Take out about 10-15% worth of potato chips.

6) Eat If The Anxiety Is Low, Add If It’s High. Low? Mangia! High? Add a few more chips until you only feel mild discomfort.

7) Habituate. Stay at the reduced level of chips for the next few feedings until it becomes the new normal.

8) Desensitize. Start a new round of reductions using the same steps outlined above.

9) Keep Going Until You Hit Your Target.

Your target should never be zero—that would be deprivation. Your target should be moderation—around a 1 oz. serving.

Use a food scale. Make sure it’s sensitive enough to measure ounces.

Take 12-15% out of one of the bags.

Twelve percent of 4 oz. would be .48 oz. Make sure you weigh it to get an exact measurement.

How anxious are you about eating the smaller bag of potato chips versus the larger one?

Use a 1–10 scale, ten being the highest level of anxiety. If you’re above “3” put more chips in the smaller bag.

Pain is a signal that you’ve reduced too much.

And there you have it—your first potato chip reduction!

Eat. Enjoy. And follow this same process for the next round of reductions, always remembering that you want barely perceptible reductions throughout your “descent.”

When do you stop? When you’ve reached moderation,

Do not fall into the trap of trying to “eyeball” your portions. Systematic desensitization requires precision. It only works when you can mathematically measure your progress.

Estimates will sabotage your success because you will guess wrong.

It’s also important to make visual, side-by-side comparisons of your portions all the way through the desensitization process.

When it comes to food, the brain reacts more powerfully to sights than thoughts.

You will avoid the fight or flight response if your body can see the proposed reduction and react calmly to it.

If your body reacts negatively upon seeing the reduction in portion size do NOT try to rationalize or persuade yourself to go through with the desensitization. Simply increase the portion size.

I cannot stress this enough: You must be able to look at the size of your new portion and remain calm.

No one is timing you so don’t feel pressured that you must accomplish this goal by a certain date. In fact, assigning a date for completion will completely work against you.

I had a profound realization: Eating strategies are more important than food plans.

The biggest benefit to desensitization is an enhanced sense of well-being.

Another great benefit to systematic desensitization is that you never long for what you’ve eliminated.

I don’t miss the 24 ounces of coffee that I cut out from my morning ritual. I don’t walk around obsessing about the missing cookies or the absent caffeine.

What explains this absence of loss? Again, psychologists call it “habituation.” Desensitization done right habituates your body to the new normal.

In other words, I have the same sense of satisfaction eating three Oreos that I once had eating sixteen.

Habituation has its own benefits. Once I habituated to three Oreos I felt like my stomach literally shrank. Today, I am physically unable to eat 16 Oreos at a time.

make eating healthy foods a priority.

Stupidly simple rule. I consider a food to be healthy if it doesn’t: Come in a box. Need to be defrosted. Require a can opener.

Let’s stay with the lowly raw broccoli for a moment. I’m fairly neutral about the hardy green stuff but I eat it all the time because I’ve made it delicious for me. One day, I dipped some raw broccoli into my favorite fatty, sugary salad dressing

Raw broccoli [salad] with peanuts, cheese, and fatty, sugary salad dressing. To me, that’s a party! It’s a fusion between healthy and unhealthy that spells out “Nutrilicious.”

surveyed about a dozen fitness experts “What is the single best exercise for your body?”

one expert’s reply captivated me: “The best exercise is the one you’ll do.” Apply this to food. What good are the healthiest foods if you won’t eat them?

In an ancient monastery in a faraway place, a new monk arrived to join his brothers in copying books and scrolls in the monastery’s scriptorium. He was assigned as a scriptor on copies of books that had already been copied by hand.

One day he asked Father Florian (the Armarius of the Scriptorium), “Does not the copying by hand of other copies allow for chances of error? How do we know we are not copying the mistakes of someone else? Are they ever checked against the original?”

Fr. Florian was set back a bit by the obvious logical observation of this youthful monk. “A very good point, my son. I will take one of the latest books down to the vault and compare it against the original.”

Fr. Florian went down to the secured vault and began his verification.

After a day had passed, the monks began to worry and went down looking for the old priest. They were sure something must have happened.

As they approached the vault, they heard sobbing and crying. When they opened the door, they found Fr. Florian sobbing over the new copy and table. It was obvious to all that the poor man had been crying his heart out for a long time. “What is the problem, Reverend Father?” asked one of the monks.

“Oh, my Lord,” sobbed the priest, “The word is celebrate!”

moderation isn’t just about reducing the portion but decreasing the number of times you eat said portion.

the psychological strategy of delayed gratification.

The Marshmallow Test. His tests put preschoolers in a tough dilemma: Eat one marshmallow now or wait 15 minutes and have two.

Mischel calls self-control the “master aptitude underlying emotional intelligence, essential for constructing a fulfilling life.” In fact, the ability to delay immediate gratification for a better consequence in the future is strongly associated with success later in life.

“What if I replaced deprivation with postponement? What if I replaced NO with NOT YET?

The idea for Postponement Of The Goods is to:

Pause. Rate. Decide.

before you reach for any kind of food.

Pause. Take stock of the situation.

Rate. On a scale of 1 to 10, how would you rank your craving?

Decide. Base it on a pre-agreed intensity level that triggers a decision to eat the food.

For the sake of argument, let’s say it’s a “7.” Let’s see how this plays out…

If: The craving intensity is seven or higher… Then: Eat the food now.

If: The craving intensity is six or lower… Then: Postpone until the intensity is higher.

Notice that your options are not “eat” or “don’t eat.” They’re “eat” or “postpone.”

Think of your body as the child in The Marshmallow Test. You have to earn its trust by keeping your promise.

Imagine what kind of results Mischel would have gotten if the children doubted that delaying gratification would result in getting 2 marshmallows.

Mischel kept his word to the children; you keep yours to your body.

If the intensity of your craving for a problem meal hits a pre-agreed trigger, then you need to indulge. Every time. Not sometimes. Always.

This skill—-letting the intensity level of your cravings determine when you will eat high fat/high calorie foods—will, over time dramatically improve your ability to lose weight without going on a diet.

the reward isn’t more food; it’s a better experience of it.

Think about that. Are you more likely to enjoy a plate of spaghetti and meatballs (with lots of garlic bread!) when your craving is at a ‘2’ or a ‘10’?

You want a better experience of food? Pause. Rate. Decide.

Americans, eat an average of 63 donuts a year

Choose the trigger honestly by asking yourself two questions:

1. “How badly do I want this food?”

If you want it badly enough you should have it. Suffering is never an option.

This is what happens to me: I start obsessing about the food. I can’t get the thought of how it would taste out of my mind.

2. “Would I experience real pain if I deny myself this meal?”

pain markers I look for: I start getting upset at the thought of not having it. I start rationalizing why I should have it

‘7’ is the beginning point of all those thoughts and feelings.

Our goal is to postpone consumption of the goods with so little pain that it is eminently manageable.

No Never Means No. It Means Not Now.

Why Does Postponement Work?

“What part of no do you not understand!?”

“Honey, not tonight. How about tomorrow night?”

Rejection inflicts...terrible damage.

Postponement does not.

It is imperative to use some way of marking the intensity of the food you’re considering eating because it gives you the chance to avoid impulsive, no/low craving eating.

From here on out you should never put anything in your mouth without first knowing how badly you want it.

This is mindful eating.

Postponing The Goods will help you significantly reduce no/ low craving or mindless eating and binging.

rating your cravings gives you the opportunity to exercise choice; something that is probably lacking in your eating habits right now.

If you forget to rate the crave before you cave, do it afterwards.

Say Goodbye To Will Power Fatigue.

All delayed gratification techniques require some exercise of will power, which is often experienced as a limited, easily depleted resource. Like a bank account, Dieting is the best example of that.

Fortunately, you will never experience will power fatigue with Postponing the Goods because you will never experience unendurable pain.

You will never experience will power fatigue because there is nothing to be fatigued about. It’s a three-step, five-second, painfree process: Pause. Rate. Decide.

Impulse Control?

You ate the pizza even though it was considerably below your stated pain threshold. This happened a lot

Typically, it occurred when internal or environmental factors didn’t go my way. For instance, if I was starving and the hunger overwhelmed my mindfulness. Or if I was nervous or anxious and ate to calm or comfort myself. Or if I didn’t want to insult the host at a private dinner. Or if I wanted to join the fun of communal eating.

Reframe your actions from right/wrong to helpful/unhelpful.

is not a moral failure. It is an understandable reaction to internal or external pressure.

if you find yourself constantly and consistently having problems with impulse control there are a couple of things that will help.

dieter shifts her perspective from Now to Later by concentrating on how thin her waistline will get.

The traveler to well-being shifts it by concentrating on how much more pleasure she’s going to get out of food.

Again, eating a bowl of spaghetti and meatballs (with garlic bread!) is a lot more pleasurable at a ‘10’ than a ‘2.’

the focus on pleasure helps delay gratification?

Concentrate on how much more pleasure you’re going to get out of that pizza when the craving hits a seven, eight, nine or ten.

Contrast how you felt the last time you ate a pizza with a low craving to the last time you ate a pizza with a high craving.

Notice how much more flavorful the pizza was at the high craving. Remember how satisfied you felt?

Amp up the desire to experience that level of satisfaction again.

Ask yourself, “Am I willing to put off a mediocre experience now for an intense one later?” you are willing to delay “mediocre now” for “intense later”—then

The second way to put some order around impulse control is “psychological distancing.”

imagine it as framed and hanging on the wall. “You can’t eat a picture!”

help people “self-distance” from painful experiences like social rejection and heartbreak.

seeing things from your own perspective tends to recount and reactivate negative feelings while distancing yourself helps reappraise them.

Since you will only indulge with a craving of say, a seven or higher, you are going to cut out a significant portion of your current indulgences.

I know I cut mine by one third to two thirds, depending on the food. Think about that for a moment: you can cut out a third to two thirds of your problem foods not by deprivation but by postponement.

Bargaining For Higher Quality Crap

A lot of us eat tasty but crappy food. A great example is fast food—lots

Still, it’s crap. Tasty, but crap.

Say no to crap now so you can have higher-quality crap later.

Pause. Ask. Decide.

This is your second three-word mantra you need to repeat before you put anything in your mouth.

So don’t settle for crap even in junk food. If you’re going to eat a high carb/high fat snack or meal then by God, make it the highest quality, best possible tasting high fat/high carb food.

The idea is to train your body to like better quality foods even if they are fat and sugar bombs.

Hold out for high-quality food not as a reward, but as a way of showing unconditional love to yourself.

If you don’t Pause-Ask-Decide you are acting out of impulse rather than mindfulness.

Instead of feeling guilty that you ate the cake (that’s diet-think) ask yourself two simple questions: How tasty was the cake and how good do you feel after eating it?

But if the cake wasn’t tasty or satisfying then use that experience to inform your next decision.

Upon facing a temptation I often say to myself, “Remember the last time you ate a couple of boxed donuts from the gas station? You could taste the chemicals. Let’s skip it this time and get some fresh ones at Dunkin’ Donuts in a few days.”

As you first practice Bargaining For Higher Quality Crap, be sure to actually seek out a higher-quality alternative within the next 24 to 48 hours.

As you get better at this and as your body trusts your decisions to delay more and more you’ll be able to go longer and longer between indulgences.

it is simply remembering the three-step, five-second process: Pause. Ask. Decide.

The question is simple. “Am I willing to postpone eating this today for something better tomorrow?”

habits take time to build. Don’t beat yourself up

No matter how many times I say it I know that you are going to lapse into diet-think and consider NOT postponing for a higher-quality alternative as an abysmal failure.

Gently remind yourself that you’re not on a diet; you’re on a journey toward wellness.

A diet is a promise you break.

A journey to well-being is a direction you take.

No journey is a straight line

The real ‘failure’ is the deeply unsatisfying feeling of appeasing an urgent craving with mediocre food.

Be Demanding And Don’t Settle For Good Enough. You must demand higher-quality foods for yourself. Insist on them.

A Jewish grandmother and her grandson are at the beach. He’s playing in the water while she’s standing on the shore not wanting to get her feet wet, when all of a sudden a huge wave appears from nowhere and crashes directly onto the spot where the boy is wading.

The water recedes and the boy is no longer there. He was swept away.

The grandmother holds her hands to the sky, screams and cries: “Lord, how could you? Haven’t I been a wonderful grandmother?

Haven’t I been a wonderful mother?

Haven’t I kept a kosher home?

Haven’t I given to the B’nai B’rith?

Haven’t I lit candles every Friday night?

Haven’t I tried my very best to live a life that you would be proud of?”

A voice booms from the sky: “All right already!”

A few minutes later another huge wave appears out of nowhere and crashes on the beach.

As the water recedes, the boy is standing there. He is smiling and splashing around as if nothing had ever happened.

The voice booms again. “I have returned your grandson. Are you satisfied?”

The grandmother says, “He had a hat.”

If I’m going to eat unhealthy I am going to eat DELICIOUS unhealthy, dammit.

I reminded myself that I wasn’t on a diet—which I was on a journey to well-being, which will result in weight loss.

Once you get that mantra—and I mean really get it—your fears of gaining weight will melt away.

You will ask yourself, as I did, a common sense question: “Why am I using short-term results to measure a long-term strategy?”

It’s like expecting to double your money with a retirement account that’s three weeks old.

remember three things:

Cravings tend to fluctuate wildly.

the question remains—how do you manage high-rank cravings for problem foods that go on for weeks at a time?

do what I did—nothing.

Your second option is to use the systematic desensitization process so that at least you’re cutting the portions of problem foods.

Trust me, your problem isn’t going to be running from high-quality junk food; it’s going to be finding it.

you are not absolved from the obligation to pursue healthy foods. Not because it will help you lose weight (although it will) but because a strong, healthy body supports your well-being.

This is a BIG part of the overall plan.

You Are Not On A Diet.

Eating “bad but delicious” foods like fried chicken does not represent weakness. It is essential to the greater good. We celebrate it as part of our master plan for well-being.

you’re not seeing the bigger picture.

You’re also operating under the misguided notion that your body responds favorably to direct methods of losing weight. It doesn’t.

Science has proven over and over again that it’s almost impossible to keep the weight off with direct approaches like traditional dieting. Losing weight is not a simple affair.

Weight loss is not a gentle sloping hill that you can climb with flip-flops in a matter of hours.

It’s more like Annapurna, the world’s deadliest peak. You can’t do it in flip-flops. It’s going to take you months. You’re going to need a whole lot of equipment, a whole lot of training

It’s worth remembering that as you bargain for higher quality, better-tasting crap, you will eliminate the lower quality, bad tasting stuff.

Now do the math: if you eliminate a lot and add a little what does that leave you with? Weight loss.

But it is weight loss over time. Lots of time.

I strongly suggest you don’t try combining the two delayed gratification techniques until both have become such ingrained habits that, like brushing your teeth before bed, you do them without thinking (about 36 months).

now food has to jump through two hoops before it lands in my stomach—high craving and high quality.

my well-being advocate whispered, “Life’s too short to eat food the dog would find questionable.”

It’s important that you guarantee the later pleasure.

When I have an especially strong craving for fries but only questionable ones are available, I will say or think something like this: “I promise if I skip this mediocre crap I’ll take myself to a place that makes fries so good I’ll want to lick other people’s fingers.” Then I’ll actually think back to places that serve great fries and make up my mind to go there next time. The more detailed you make your postponement promise the easier it will be for you to delay.

The journey begins by applying a 3-step process—Reframe your goals from weight loss to health enhancement, Eliminate binge eating through desensitization and Reduce the volume and frequency of problem food consumption through innovative delayed gratification techniques.

I can boil the results of the Scratch Plan down to one word: Moderation.

It’s the key to losing/maintaining weight without going on a diet.

Moderation is essentially about volume control. Eat less volume lose more weight.

Moderation is simple: Eat what you want but only if you really want it and in reasonable portions.

Get Thinner With Skinner.

mindfulness—the ability to tell the difference between habit and hunger and to distinguish between a slight desire and a stronger one.

You simply condition your body to become full after consuming a smaller quantity of food.

Eating moderate portions rather than overly large ones will also make you feel better (it improves the digestive process) and gives you more energy.

Remember, you don’t need a food plan to lose weight; you need an eating strategy.

It means eating whatever you want but reducing the amount of food needed to make you feel full.


The Power of Habit, by Charles Duhigg. A worthy addition to the habit-forming shelf in your library.

Switch: How to Change Things When Change Is Hard, by Chip Heath A great tome on making everlasting changes.

Mindless Eating, by Brian Wansink. A profound book that had a huge impact on me.

The Food Lab, at Cornell University Simply the most compelling food research studies on the Internet.

True story. A missionary friend worried about the high pregnancy rate in a Kenyan village tried an experiment with condoms.

To start, she chose this one African woman who kept getting pregnant. My friend tells her about condoms. The woman stares blankly.

My friend shows her how to use it by unrolling it over a broomstick.

“Ahh!” The woman brightens up.

A few months later the woman’s pregnant again.

My friend says, “Didn’t you use the condoms?”

The woman says, “Yes. Every day I unrolled it over the broomstick before we made love.

The only way to avoid the boomerang effect of deprivation is to stop dieting.

The only way you can lose weight without sending your body into Defcon 5 mode is to make slow, gradual, almost imperceptible changes.

You can achieve instant results with a diet but they’re temporary.

You can achieve permanent results with the Scratch Plan but they’re gradual.

Choose permanence over immediacy.

Use Desensitization And Habituation To Stop Binging. The point isn’t to deprive yourself of pleasurable foods, it’s to eat them in moderate portions.

Use The Pleasure Principle To Reduce Intake Of “Bad” Foods. The point isn’t to “cut down.” That’s diet-speak. The point is to only eat high calorie foods when your craving for them is sky high.

Doing this will almost completely eliminate low-craving eating, which some scientists think makes up to 25% of our caloric intake.

No means you’re on a diet. Later means you’re waiting for a better time to enjoy the food.

Second helpings.

How do you handle them?

Call a time out. Postpone the decision to eat for 90 seconds. Look at your watch and say to yourself, “In 90 seconds I will rate my craving for that second piece of cake. And if it’s still banging at a ‘7’ or more I will eat it with pleasure.”

pet the dog or feed the cat. Don’t let the urgency of a craving throw you into immediacy.

You’re not on a diet but you are on a journey toward well-being.

Food impulsivity rarely enhances well-being.

Mindfulness does.

You’ll be amazed at how a minute and half can lower the craving by a couple of points—enough for you to delay consumption to the near future with mild disappointment rather than intolerable pain.

Take Smaller Mouthfuls It takes your stomach about 20 minutes to fully recognize satiety so it stands to reason that the slower you eat the better you’ll be at recognizing when you’re full.

The Delboeuf Illusion states that surroundings affect perceptions of size.

The same amount of food sitting on a big plate is going to seem much smaller than if it’s sitting on a small one.

Study after study at Cornell University’s Food Lab shows that you will feel far more satiated after eating the 8 oz of soup if it’s served in the smaller bowl.

The Delboeuf Illusion also applies to serving bowls. The bigger the bowl, the more food you’ll take.

The smaller the bowl, the less you’ll take.

And guess what? You’ll feel just as full in either case.

One study found that 77% more pasta was taken and 71% more was consumed when people served themselves from the large bowl as compared to a medium bowl.

Bottom line? Serve yourself from medium bowls and put the food in smaller bowls.

the average size of an American dinner plate has increased almost 23% since 1900.

Buy Taller Glasses. The Delboeuf Illusion also affects your drinking habits. When asked to pour equal amounts of a liquid into a short, wide glass and a tall, skinny one, studies show that even experienced bartenders poured too much into the short, wide glass.

That’s because we tend to overestimate vertical lengths and underestimate horizontal lengths.

This finding has obvious implications for anything that you drink too much of.

Want a milkshake? Pour it into a tall, thin glass. You’ll pour less, drink less and be just as satisfied as if you’d had more.

Do you really have a craving for that candy bar or does your mouth simply need to be stimulated? Everybody has an oral fixation of some kind.

You can really see it in smokers. It’s not just about the nicotine—it’s about having something in their mouths.

Many a quitter has discovered that the stimulation of chewing (usually gum) is one of the best ways to manage their oral fixation.

eat a fruit like an apricot or a peach, then suck on the pits for the next half hour.

Notes from Books


Cheese Trap, Neal Bernard, MD

Toppings for Veggies:

Nutritional Yeast
Liquid Aminos... combines well with nutritional yeast
Herbamare seasoned salt
Plant-based parmesan

Sandwich Fillings:

Field Roast Chao [fermented tofu] not at HEB;

Ingredients: Filtered water, coconut oil, modified corn and potato starch, potato starch, fermented chao tofu (soybeans, water, salt, sesame oil, calcium sulfate), sea salt, natural flavor, olive extract (antioxidant used as a preservative) and beta carotene. Gluten free

Avail. at Whole Foods, Central Market, & Larder, 136 E Grayson St [8 miles]

Daiya, tapioca base avail. at HEB;

I rated earlier as only acceptable cheese at HEB.

Gluten and soy free

No fat, no cholesterol, 90 kcal.

INGREDIENTS: Filtered water, tapioca flour, expeller pressed non-GMO canola and/or safflower oil, coconut oil, pea protein, salt, inactive yeast, vegan natural flavours, vegetable glycerin, xanthan gum, yeast extract, citric acid (vegan, for flavour), annatto (for colour), titanium dioxide (a naturally occurring mineral).

Avail. at Natural Grocers, Sprouts, Whole Foods

Tofutti, soy base. Cream cheese avail. at HEB.





Follow Your Heart. Cream cheese & var. slices avail. at HEB.

Teese. Not at HEB.

Smart Beat American Flavor Healthy Fat Free Non Dairy Slices. Not at HEB

Go Veggie, some have casein--read labels. At HEB [cheddar shreds, pea protein]

Parmesan Alternatives:

Go Veggie, very processed
Parma! n.yeast, nuts, & salt. Not at HEB.

Artisanal Cheeses:

Kite Hill, almond milk base

Miyoko's Kitchen [also dairy-free butter]

Treeline, cashew base

Dr. Cow, cashews/macadamia/Brazil nuts base

Punk Rawk Labs, cashew base

Heidi Ho, cashew/hazelnut base

Vegan Cheese is Better Than Ever: Try These 11 Brands Here are 11 brands (in no particular order) that will make you forget all about dairy cheese. Be sure to visit their web sites for more information including where to purchase them.

1. Field Roast [a vegan coconut cheese alternative. The cheese is a collaboration of a Greek cheese maker, a family in Taiwan who makes Chao, a traditionally fermented soybean curd
2. Tofutti
3. Daiya< [changed the game of vegan cheeses]br> 4. Go Veggie!
5. Follow Your Heart [and the one everyone is talking about, Provolone]
6. Treeline Cheese [makes Soft French-Style Nut Cheeses which are tangy, creamy and spreadable.]
7. Kite Hill [Kite Hill also makes ravioli entrees with whipped ricotta and fresh garlic with the sautéed flavors of mushrooms or spinach in handmade dough]
8. Punk Rawk Labs [an all-women owned company]
9. Miyoko’s Kitchen [From delicate and creamy to pungent and hard, Miyoko offers a wide range of flavors and textures]
10. Heidi Ho [Creamy Chia Cheeze which is perfect for mac and cheese or pouring over veggies. Spicy Chia Cheeze packs a punch with a four pepper blend you’ll want on your nachos or enchiladas. The Smoky Chia Cheeze is great for pizza, spinach artichoke dip or fettucine Alfredo. Heidi Ho also makes Ne Chevre Pure which is a live culture cashew cheeze that tastes like goat cheese – without the goat – and Ne Chevre Lava which has a layer of crushed hazelnut and black lava salt for a salty, nutty kick.]
11. Vtopian Artisan Cheeses [with organic ingredients and probiotic cultures. Vtopian makes 15 types]


Kite Hill cheese. Whole Foods only

Kite Hill

Miyoko's Kitchen cheese [also dairy-free butter]

Myoko's Kitchen

Miyoko’s Kitchen ships to all 50 U.S. states and only on Mondays, Tuesdays and Wednesdays via FedEx 2-Day ground and FedEx 2-Day Express. You can get your order the same week if you place it by 10 am PST on Wednesday; orders placed after 10 am will be shipped the following week.

Treeline cheese. spreads at Natural Grocers;

Treeline Tree Nut Cheese

Avail. at Whole Foods Quarry

Field Roast Cheese. Chao slices at Ctrl. Mkt.; Whole Foods;

Field Roast Chao avail. at Whole Foods & Central Mkt.

Field Roast

Daiya cheese. HEB; cream cheese & yogurt at Ctrl. Mkt.; Whole Foods;

Daiya Foods

Tofutti cheese. Cream cheese avail. at HEB. Ricotta, cream cheese and sour cream at Ctrl. Mkt.

Tofutti Brands

Teese cheese. Discontinued retail products; only service restaurants

Smart Beat cheese. Whole Foods;

Smart Beat cheese slices Cleveland area markets

Go Veggie cheese, some have casein--read labels. HEB [cheddar shreds, pea protein];

American slices at Ctrl. Mkt.; Whole Foods;

Go Veggie Foods

Shreds, parmesan, bars, cream cheese

Parma! cheese. Natural Grocers; Whole Foods

Parma! vegan parmesan

Store; order from them

Parma! Garlicky Green
Better Than Bacon Parma!
Parma! Original
Chipotle Cayenne Parma!

Dr. Cow cheese. Whole Foods;

Dr. Cow Tree Nut Cheese

Butters and biscotti can be bought direct from them; free shipping

Punk Rawk Labs cheese.

Punk Rawk Labs dairy free nutmilk cheeses

Shishito Gold Mustard also. Minnesota based

Direct order pricey gift packs $50 range.

Heidi Ho cheese. Whole Foods;

Heidi Ho Organics Facebook

Shop at Vegan Essentials online store located in Waukesha, Wisconsin.

Vtopian Artisan Cheeses.

Vtopian Artisan Cheeses

Shop at Vegan Essentials online store located in Waukesha, Wisconsin.

Trader Joe's [TJ's]
350 East Basse Road [Quarry], SAT
Hours 8AM - 9PM (Mon-Sun)

5.65 miles.. south on 281, exit Basse


High Bionutrient Crop Production with Dan Kittredge Part 1 Living Web Farms Massachusetts. Taste tells you what is really good for you. keyline systems?


Tzatziki peeled, sliced cucumbers, yogurt, dill, and salt and pepper

GREEK CUCUMBER SALAD cukes, red onion, salt, dill, red wine vinegar, olive oil, greek yogurt, oregano, garlic, lemon

Simple Cucumber Onion Salad 2 medium cucumbers, 1 large onion, cut into thin slices, 1 cup plain yogurt (Greek, regular, soy, coconut – all work!), 1/4 cup white vinegar, 1 teaspoon fresh dill, Salt and pepper, to taste

Indian Cucumber and Yogurt Salad: Cucumber Raita 2 cups plain whole milk or low-fat yogurt, 2 cups grated English or Persian cucumber (unpeeled), 1 clove garlic, minced, 4 sprigs fresh mint, leaves only, minced finely, 1 teaspoon kosher salt, 2 tablespoons golden raisins, Freshly ground black pepper

Cucumber Dill Yogurt Salad 4 medium-small organic cucumbers (4 cups chopped), 1 cup organic whole milk yoghurt (preferably Greek or a rich creamy yogurt), 1 small bunch of fresh dill (about 1/4 cup chopped), 1 medium garlic clove, crushed or minced (optional), 1/2 tsp sea salt, A dash of black pepper

cucumber yogurt raita salad 1 cup (227 grams) plain, full-fat yogurt, 1 garlic clove, peeled, 1-inch piece of fresh ginger, peeled, 1/4 teaspoon granulated sugar, Juice of half a lemon (about 2 tablespoons), 1 tablespoon minced mild or hot fresh chile (I used a jalapeno), 1 teaspoon cumin seeds, black or yellow mustard seeds or nigella seeds (I used black mustard seeds), 2 tablespoons chopped mint leaves, divided, 2 tablespoons chopped cilantro leaves, divided, Kosher salt to taste

YOGURT AND CUCUMBER SALAD (TZATZIKI OR CACIK) 2 English cucumbers, peeled, seeded, and shredded, Kosher salt 3 cups plain nonfat yogurt, 2 tablespoons white wine vinegar, 2 cloves garlic, peeled and finely chopped, 2 tablespoons dried mint 12 to 14 leaves fresh mint, thinly sliced, Freshly ground black pepper

Grain Free

{Our Grain-Free Month} What We Ate What you must do is completely turn your back on grains. Don’t stress yourself trying to recreate bread, lasagna, cereal, and other favorites with grain substitutes. This will be expensive and a lot of effort.

replace the potatoes (not GAPS legal!) with creamed cauliflower (delicious!). Make sure you slather those veggies with butter, add a small side of sauerkraut

squash fries, creamed cauliflower & gravy, Spaghetti Squash with Meatsauce and Parmesan, lettuce wraps

15 Days of Delicious Grain-Free, Sugar-Free Meals download many recipes

Grain Free Living: MEAL PLANNING Lentil Stew. Spinach and Ricotta Pie w/ salad, Taco Night!! roast butternut pumpkin (butternut squash) cubes and sliced zucchini with some mozzarella. Roast Sweet Potato, Ground Beef Tacos with Lettuce Wraps, Spaghetti Bolognaise (pasta made from vegetable strips), Vegetable and Bean Soup with Lemon and Mint, eggs on a bed of pan-fried mushrooms and grilled tomato’s with lots of herbs,

Smoothies are another fast nutritious way to start the day. Start with your milk of choice: coconut milk is a favourite but you can also use almond, goat or any other milk you like (if you are using store-bought soy or almond milk check the label carefully to make sure there are no hidden grains) and then add berries, banana, chia seeds, eggs, quality protein powder, whatever you like/your body likes.

Salad Wraps made from a favourite crepe/pancake/flatbread recipe of choice filled with avocado, sliced cucumber, capsicum, rocket, baby english spinach leaves, tomato. Season with sea salt and pepper or a drizzle of vinaigrette dressing. You can add any left over roast meat or chicken, or cook up sliced mushrooms and onion and make a warm mushroom and salad wrap. Options are endless.

My absolute preferred choice would be making up a huge salad using a quality protein such as tuna, chicken, roast meat, salmon (tinned or smoked) or beans. Meal tastes completely different by varying the protein source and details like dressing, capers, finely sliced red onion, shallots, salad leaves, herbs. You could do this option every day of the week and have a different meal each time.

Make your own dressing as commerical ones nearly always have hidden grains.

Make enough dinner to have leftovers for lunch the next day.

One of the advantages of being grain-free is that you don’t need to be scared of (healthy) fats so adding olive oil, coconut oil or cream, ghee or butter to meals is another way of making you feel satisfied and full.

onegreenplanet: Plant-Based Weekly Meal Plan By Diet: GRAIN-FREE MENU Avocado Salad, JUMBowl Salad, Roasted Veggies, Avocado Chili Salad, Spiced Indian Tempeh with Vegetables, Roasted Root Veggies, Chili Garlic Potatoes and Cauliflower with Turmeric, Raw Sweet Potato Salad, Eggplant, Onion, and Tomato Stew, Roasted Eggplant With Cashew Cream and Pomegranates,

MOMables: Grain Free Meal Plans

Grain-Free Meal Plans Recipes for 3 Meals a Day, 7 Days a Week + Grocery lists, prep instructions, and more

"You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win." - Zig Ziglar

Amazing looking meal planner for $6/month.

My Big Fat Grain Free Life I have discovered that it is easier to have variety in your meals and save money on groceries when you plan ahead. Meal planning is something that can help you save time in the kitchen. I have scoured Pinterest and the web for the best FREE Meal Planning Resources for you! You will find FREE printables for: grocery lists, pantry inventories, and meal planning... Lots and lots of prep aids

Meal Plans: Ditch the Grains with this Grain-Free 5 Day Meal Plan Meal 1 (Breakfast): Eggs scrambled with spinach, mushrooms, peppers, and onion, side of lentils, and fresh berries – 2 yellows, 1 red, 1 green, 1 purple

Meal 3 (Lunch M/W/F): Tuna Salad with Artichokes (recipe on page 38 of the guide), made with red peppers, lettuce, sunflower seeds, oregano, olive oil, and lemon juice, baked sweet potato, and an apple – 1 green, 1 red, 1 orange, 2 tsp., 1 yellow, 1 purple

Meal 4 (Snack M/W/F): Raw pecans with berries – 1 blue, 1 purple
Meal 4 (Snack T/Th): Raw cashews with a red apple – 1 blue, 1 purple

Meal 5 (Dinner: T/Th): Baked cod and Brussels sprouts cooked in 2 tsp. olive oil – 1 red, 1 green, 2 tsp. Extra Side: Baby carrots, cucumbers, and bell peppers (1 green)

14 DAY GRAIN-FREE MEAL PLAN Meatloaf [3 lbs. ground turkey, 2 tbsp. chili powder, 9 tbsp. chia gel (or 3 eggs, beaten), 3 tbsp. parsley, chopped, 1 tbsp. tomato juice, 3 cloves garlic, minced, 1/2 onion, diced, 1 celery stalk, diced, 1/2 green pepper, diced--Sauté veggies, combine all ingredients, place in oiled loaf pan. Bake at 375° for 45-60 mins.

Spaghetti squash with vegetable stir-fry and a green salad.

Chicken fajita lettuce wraps with guacamole.

Spaghetti squash with spaghetti sauce.

Mexican vegetables (lots of red/green bell peppers) with salsa and guacamole.

7 day grain-free meal plan Grains cause inflammation, allergies and compromise gut lining. Going grain free is not the solution for everyone, but it has helped many people overcome digestive and other health issues. It is worth a try.

The biggest problem with going grain-free is not knowing what to eat and how to cook without grains. Grains are an easy, filling option but when digestion is weak, they are hard to break down and can exacerbate digestive problems and bacterial imbalance in the gut.

Warning: Some people with IBS can’t tolerate onions, garlic, yogurt, fruit, eggs or cruciferous veggies like kale, broccoli and cauliflower. Test your tolerance of these foods by removing them for a week or two and then adding them back in to see how you feel.

Breakfast: Hard boiled egg with avocado, diced tomatoes and diced cucumbers with garlic powder and yogurt dressing. Add parsley to your salad for liver cleansing action.

Lunch: Salad with greens of your choice (some ideas: mache, romaine, arugala, spring greens mix) and a piece of broiled salmon or other protein.

Dressings: Lemon and olive oil, yogurt with garlic, or apple cider vinegar, sesame oil with salt, fresh garlic, and fresh basil.

Dinner: Chicken [tofu] marinated in red miso paste, chopped red onion, olive oil, paprika and cumin. Then baked or sauteed. Plantains sauteed in coconut oil with garlic powder. Cauliflower rice made by grating cauliflower with a cheese grater, tossing with olive oil and baking at 360 for 40 minutes.

Breakfast: Green smoothie with chopped kale leaves, coconut water, a ripened banana or two, and your favorite berries. I use frozen blueberries and frozen mango.

Lunch: Left overs from dinner are always a good lunch option.
Here’s another one. Roasted spaghetti squash, sauteed in olive oil and garlic for more flavor and to evaporate extra water. Top with cilantro pesto. So good and good for you. Pesto recipe here. [2 cups unsalted raw pumpkin seeds, 6 tablespoons extra-virgin olive oil, divided, 1/2 teaspoon fine sea salt, 2 tablespoons lemon juice, 3 garlic cloves, smashed, 1 cup coarsely chopped fresh cilantro, 4 (6-ounce) or 1 (1 1/2-pound) salmon fillets, skin on, 1/4 teaspoon fine sea salt, 1/4 teaspoon ground black pepper--Prepare pesto (can be made up to 3 days ahead): Preheat the oven to 375°F. Toss pumpkin seeds with 2 tablespoons of the oil and salt. Roast until lightly browned, 10 to 15 minutes. Allow to cool. Combine cooled seeds in a food processor with 1/4 cup water, lemon juice, garlic, cilantro and remaining 4 tablespoons oil. Pulse until mixture forms a coarse paste. Season with salt and pepper... Prepare a grill or grill pan for medium heat cooking. Place salmon skin-side down on a work surface and spread tops of fillets with pesto mixture. Let rest for 15 to 30 minutes. Grill skin-side down with grill lid closed until cooked through, about 10 minutes. Transfer to a serving platter.]

Dinner: Lamb meatballs with paprika, garlic, dried oregano and cumin. Just shape ground lamb into tiny balls and saute without overcooking. / Sauteed arugala in coconut oil with onion and garlic. / Broccoli slaw (precut in a bag and available in many supermarkets) and if you can’t find it use shredded cabbage. Mix shredded veggies with 3 eggs per pound of veggies. I added cherries tomatoes and chopped garlic and baked in the oven for 35 minutes at 375 degrees.

Breakfast: Poached or baked pear. Or fresh or frozen sauteed fruit. I love to saute seasonal fruit. Apples, persimmons, strawberries, mango and blueberries are so yummy when heated. You can saute in coconut oil, add cinnamon and fresh herbs like thyme, cilantro, rosemary or basil. You can serve this over plain yogurt or eat with pumpkin seeds sprinkled on top.

Lunch: Options for going out to lunch.
Japanese: Miso soup, sashimi with sliced avocado and shredded daikon radish.
Thai or Indian: Coconut-based veggie and protein curry without rice.
Mexican: Guacamole with chicken, beef or pork with salsa and shredded lettuce.
American: Salad with shrimp, fish, beef, etc. Vinaigrette dressing.

Breakfast: Pumpkin smoothie. Coconut milk, pumpkin pulp (fresh or canned), pumpkin seeds, 2-3 bananas. Almond butter is optional. Yogurt is optional.

Lunch: Hamburger or lamb burger wrapped in a romaine lettuce with avocado, tomato slice, red onion, a thin layer of arugala and grapeseed oil Vegenaise. Serve with a side of stir fried veggies or if you want to get crazy, baked sweet potato fries.

Dinner: This sweet and salty combination is so tasty, you’ll have to try it to see. My favorite kind of sweet potato to use is the yellow fleshed ones that are not as sweet as the orange fleshed ones. [Bake sweet potatoes and peel. Top with tuna marinara sauce. [To make sauce combine sugar-free marinara sauce (Puttanesca is great) with can of tuna packed in olive oil. Or make your own marinara with crushed tomatoes, sauteed garlic and onion in lots of olive oil, and oregano.]

Breakfast: Scrambled eggs with sugar-free smoked salmon or natural meat sausage (natural means it is minimally processed). [No, meatless is best -CG]

Lunch: Egg salad with vegenaise and lettuce on Paleo bread. Paleo bread is made with coconut flour, apple cider vinegar and eggs. You can buy loaves online and freeze the extra ones OR make your own with this recipe. [missing online]

Dinner: Roasted butternut, kabocha or acorn squash (or pumpkin) mixed with coconut milk and Indian or Thai curry spices. You can buy these spice combination in the ethnic section of your supermarket. This can be a soup or boiled down into a thicker curry sauce for fish, chicken or meat. Garnish with cilantro.

Breakfast: Click link for Paleo pancake recipe. Combine coconut flour (can use almond flour instead) with coconut milk and eggs to make these. Serve with sausage or sauteed/fresh fruit.

Dinner: Cabbage and sausage stir fry. Saute some onions and add in shredded cabbage. Saute until semi soft and add in sliced sausage. Any sausage will do, lamb, pork or chicken. cabbage&sausage You can add in a touch of sugar-free marinara sauce for extra flavor. Salt and serve. Mix in frozen peas for a pop of color.


Food Sources of Phosphorus

Information About Phosphorus

Phosphorus is a mineral that is part of every cell in your body. It is found mainly in your bones and teeth.

Phosphorus works with calcium and other nutrients to build healthy bones and teeth.

Phosphorus also helps maintain normal acid/base balance, supports growth, and is involved with the storage and use of energy.

How Much Phosphorus Should I Aim For?

Men and Women 71 and Older... Aim for an intake of 700 milligrams (mg)/day, Stay below 3000 mg/day

Phosphorus is found in high amounts in protein foods such as milk and milk products and meat and alternatives, such as beans, lentils and nuts. Grains, especially whole grains provide phosphorus. Phosporus is found in smaller amounts in vegetables and fruit.

Also soybeans, edamame, soy drinks, meatless fish sticks, luncheon slices, beans, lentils, tofu. Eggs have medium amt., nuts and seeds pretty high.

Send comments to, Colby Glass, MLIS, Professor Emeritus