5 Doctor-Approved Ways To Upgrade Your Health With Plant-Based Food


3 Minutes Read

Integrating whole foods into your diet can improve your health (Photo: Adobe. Do not use without permission) - Media Credit:

I spent at least 50 percent of my time this week in my preventive cardiology clinic answering one of two questions from patients across the USA. 

The first question was ‘why have I never been told that I could improve my health by changing my diet?’ and the second one was ‘it’s OK I have added meat and butter back into my diet since my heart attack, right?’. 

The lack of nutrition counseling in the current medical system (read more about this here) and the ‘keto craze’ (read more about this here) are huge deficiencies that must be addressed by as many practitioners as possible. 

However, there is no need to wait for your health care provider to get a Master’s in Nutrition. Here are simple steps to start today and for the next month to see how your health can be upgraded 100 percent.

I have written before on the universal agreement about recommended food choices as represented by ‘food plates’. 

Study the food plates suggested by the USDA, Harvard School of Public Health, Government of Canada and others. Since 2011 there is unity that guides rational food selections for optimal health.

2) Watch the documentary Forks Over Knives

Since 2011, the documentary Forks Over Knives has been educating and inspiring the public to connect their food choices and their health and has been a catalyst for change for so many. 

I have had hundreds of patients walk out of my clinic with a copy of the DVD or a note to watch it on demand. 

Once you have viewed the movie, visit the website for the amazing collections of inspiring stories of healing, educational pieces, and recipes. There is a meal planner you can use for advanced kitchen success.

3) Master 3 recipes

You need to eat. And simplicity and flavor will win the day as you make changes. You do not need to attend culinary school to plan for success. 

Here are three recipes you can master today and repeat daily for an instant upgrade.

1. Breakfast – Overnight Oats with Chia

To fuel you through a busy week, check out this easy and healthy overnight oats recipe. It’s a breakfast of champions…

2. Lunch – Chickpea and Baby Beet Salad 

Quick-pickled red onions are the star of this salad, which features a colorful medley of baby greens, chickpeas, and cooked beets

3. Dinner – 30-Minute Chili 

This easy vegan chili recipe is for those occasions, when delicious and fast are both the order of the day

4) Hydrate yourself with quality drinks

Drink filtered water, teas and black coffee in glass or stainless-steel containers and omit fruit juices and sodas (avoid sugar substitutes).

5) Stay a Student

These 4 steps are all you need for a complete health makeover starting today. 

However, a fifth step – staying a student from credible sources will keep you focused and provide you with an online community to support you. 

Sign up for emails at www.forksoverknives.com, www.nutritionfacts.org, www.pbnsg.org, www.pcrm.org, and www.bluezones.com.

If you have the time, watch You Tubes that I publish and those by Dean Ornish, MD, Neal Barnard, MD, John McDougall, MD, Neal Barnard, MD, and those found on VegNews and Plant Based News.

That is all you need to start today on a new path and a 100 percent health upgrade in the next 30 days. The most important determinant for your health and longevity is the diet you choose, followed by the absence of smoking and obtaining regular fitness and walking. My week in the clinic indicates to me that there is a huge need for simple steps. Good luck.

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