How To: Plant Based Eating in Boise, Idaho
1. “How Not To Die” by Dr. Michael Greger, MD 2015
“From the physician behind the wildly popular NutritionFacts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of disease-related death.
The vast majority of premature deaths can be prevented through simple changes in diet and lifestyle. In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America-heart disease, various cancers, diabetes, Parkinson’s, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to live healthier lives.
The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The fifteen leading causes of death claim the lives of 1.6 million Americans annually. This doesn’t have to be the case. By following Dr. Greger’s advice, all of it backed up by strong scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer.
History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks.
In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger’s Daily Dozen -a checklist of the twelve foods we should consume every day.Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor’s orders are just what we need to live longer, healthier lives.” 673 pages
I read this book after I read Bredesen’s “End of Alzheimers” and bought a copy after I was only part way thru the library copy. It is brilliantly organized and a frequent reference volume. Part 1 (thru page 251) is organized by disease. Part 2 (thru page 404) is organized by food groups. Citations run from page 413 to 545. ( I love citations). Dr. Greger has an app, the Daily Dozen as well as a current and powerful website nutritionfacts.org. He is a data-miner, speaker and advocate for shifting away from food that makes us sick to food that brings us health.
2. “The China Study:The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss and Long-Term Health” by Dr. T. Colin Campbell, PhD and Thomas Campbell 2006
“The science is clear. The results are unmistakable. You can dramatically reduce your risk of cancer, heart disease, and diabetes just by changing your diet.
More than thirty years ago, nutrition researcher T. Colin Campbell and his team at Cornell, in partnership with teams in China and England, embarked upon the China Study, the most comprehensive study ever undertaken of the relationship between diet and the risk of developing disease. What they found when combined with findings in Colin’s laboratory, opened their eyes to the dangers of a diet high in animal protein and the unparalleled health benefits of a whole foods, plant-based diet.
In 2005, Colin and his son Tom, now a physician, shared those findings with the world in The China Study, hailed as one of the most important books about diet and health ever written.
Featuring brand new content, this heavily expanded edition of Colin and Tom’s groundbreaking book includes the latest undeniable evidence of the power of a plant-based diet, plus updated information about the changing medical system and how patients stand to benefit from a surging interest in plant-based nutrition.
The China Study presents a clear and concise message of hope as it dispels a multitude of health myths and misinformation. The basic message is clear. The key to a long, healthy life lies in three things: breakfast, lunch and dinner.” 417 pages
This was also a book I got from my local library, and purchased it while I was still reading it. It is also arranged in a logical way. Part 1 details the China Study with all the science charts I like, thru page 69. Part 2 details the diseases, thru page 203. Part 3 is the “Good Nutrition Guide” about how to eat, thru page 248. The final part deals with “Why Haven’t You Heard This Before?” and the reductionist ideology that research, science and academia function under, instead of Wholism. This is a topic of merit covered in his recent book, “Whole”.
3. “Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, and Nutrition-Based Cure” by Dr. Caldwell B. Esselstyn, Jr., MD 2007
“Prevent and Reverse Heart Disease challenges conventional cardiology by posing a compelling, revolutionary idea-that we can, in fact, abolish the heart disease epidemic in this country by changing our diets. Drawing on the groundbreaking results of his twenty-year nutritional study, Dr. Caldwell B. Esselstyn, Jr., a former surgeon, researcher, and clinician at the Cleveland Clinic, convincingly argues that a plant-based, oil-free diet can not only prevent and stop the progression of heart disease, but also reverse its effects.
Furthermore, it can eliminate the need for expensive and invasive surgical interventions, such as bypass and stents, no matter how far the disease has progressed. Dr. Esselstyn began his research with a group of patients who joined his study after traditional medical procedures to treat their advanced heart disease had failed. Within months of following a plant-based, oil-free diet, their angina symptoms eased, their cholesterol levels dropped significantly, and they experienced a marked improvement in blood flow to the heart. Twenty years later, the majority of Dr. Esselstyn’s patients continue to follow his program and remain heart-attack proof.
Prevent and Reverse Heart Disease explains the science behind these dramatic results, and offers readers the same simple, nutrition-based plan that has changed the lives of his patients forever. In addition, Dr. Esselstyn provides more than 150 delicious recipes that he and his wife, Ann Crile Esselstyn, have enjoyed for years and used with their patients. Clearly written and backed by irrefutable scientific evidence, startling photos of angiograms, and inspiring personal stories, Prevent and Reverse Heart Disease will empower readers to take charge of their heart health. It is a powerful call for a paradigm shift in heart-disease therapy.” 322 pages
This book is written by one of the key people featured in the documentary “Forks Over Knives”, the doctor who came to be referred to as ‘Dr. Sprouts’. My husband and I got to meet ‘Essy’ and his wife Anne and daughter Jane at the “Prevent and Reverse Heart Disease and Alzheimer’s Disease for Women” in March 2019. Their passion and love for humanity is palpable and Essy even calls people on the phone who reach out via email to discuss their cardiac conditions.
This book is a must for anyone who has the precursors for coronary artery disease or is already dealing with the disease.
4. “Eat To Live” by Dr. Joel Fuhrman, MD 2003
“Hailed a ‘medical breakthrough’ by Dr. Mehmet Oz, EAT TO LIVE offers a highly effective, scientifically proven way to lose weight quickly. The key to Dr. Joel Fuhrman’s revolutionary six-week plan is simple: health = nutrients / calories. When the ratio of nutrients to calories in the food you eat is high, you lose weight. The more nutrient-dense food you eat, the less you crave fat, sweets, and high-caloric foods.
EAT TO LIVE has been revised to include inspiring success stories from people who have used the program to lose shockingly large amounts of weight and recover from life-threatening illnesses; Dr. Fuhrman’s nutrient density index; up-to-date scientific research supporting the principles behind Dr. Fuhrman’s plan; new recipes and meal ideas; and much more. This easy-to-follow, nutritionally sound diet can help anyone shed pounds quickly-and keep them off.” 401 pages
As I generally take what Dr. Oz says with a grain of salt substitute, this is still an important book with good basic scientifically sound advice. It has a 6 week program that is inherently different than whole food plant based, but it has worked for many people to lose weight and make better dietary choices. I forgive the inclusion of smoothies in his plan, because the rest of the book is awesome! It includes lots of recipes and there is a companion book of more recipes, too.
5. “Whole: Rethinking the Science of Nutrition” by T. Colin Campbell, PhD with Howard Jacobson, PhD 2013
“What happens when you eat an apple? The answer is vastly more complex than you imagine.
Every apple contains thousands of antioxidants whose names, beyond a few like vitamin C, are unfamiliar to us, and each of these powerful chemicals has the potential to play an important role in supporting our health. They impact thousands upon thousands of metabolic reactions inside the human body. But calculating the specific influence of each of these chemicals isn’t nearly sufficient to explain the effect of the apple as a whole. Because almost every chemical can affect every other chemical, there is an almost infinite number of possible biological consequences.
And that’s just from an apple.
Nutritional science, long stuck in a reductionist mindset, is at the cusp of a revolution. The traditional “gold standard” of nutrition research has been to study one chemical at a time in an attempt to determine its particular impact on the human body. These sorts of studies are helpful to food companies trying to prove there is a chemical in milk or pre-packaged dinners that is ‘good’ for us, but they provide little insight into the complexity of what actually happens in our bodies or how those chemicals contribute to our health.
In The China Study, T. Colin Campbell (alongside his son, Thomas M. Campbell) revolutionized the way we think about our food with the evidence that a whole food, plant-based diet is the healthiest way to eat. Now, in Whole, he explains the science behind that evidence, the ways our current scientific paradigm ignores the fascinating complexity of the human body, and why, if we have such overwhelming evidence that everything we think we know about nutrition is wrong, our eating habits haven’t changed.
Whole is an eye-opening, paradigm-changing journey through cutting-edge thinking on nutrition, a scientific tour de force with powerful implications for our health and for our world.” 354 pages
I honestly think this is a book for everyone. Reductionism is found everywhere and it hamstrings real discovery and real breakthroughs. As with many things, reductionism appears to be driven by greed, ego and power, but complex problems will not be cured with such simplistic thinking. It is applicable to any area of academic study or entrepreneurial endeavor.
6. “The Alzheimer’s Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age” by Drs. Ayesha and Dean Sherzai. 2017.
“A revolutionary, proven program for reversing the symptoms of Alzheimer’s disease and cognitive decline from award winning neurologists and codirectors of the Brain Health and Alzheimer’s Prevention Program at Loma Linda University Medical Center.
Over 47 million people are currently living with Alzheimer’s disease worldwide. While all other major diseases are in decline, deaths from Alzheimer’s have increased radically. What you or your loved ones don’t yet know is that 90 percent of Alzheimer’s cases can be prevented.
Based on the largest clinical and observational study to date, neurologists and codirectors of the Brain Health and Alzheimer’s Prevention Program at Loma Linda University Medical Center, Drs. Dean and Ayesha Sherzai, offer in The Alzheimer’s Solution the first comprehensive program for preventing Alzheimer’s disease and improving cognitive function. Alzheimer’s disease isn’t a genetic inevitability, and a diagnosis does not need to come with a death sentence. Ninety percent of grandparents, parents, husbands, and wives can be spared. Ninety percent of us can avoid ever getting Alzheimer’s, and for the 10 percent with strong genetic risk for cognitive decline, the disease can be delayed by ten to fifteen years. This isn’t an estimate or wishful thinking; it’s a percentage based on rigorous science and the remarkable results the Sherzais have seen firsthand in their clinic.
This much-needed revolutionary book reveals how the brain is a living universe, directly influenced by nutrition, exercise, stress, sleep, and engagement. In other words: what you feed it, how you treat it, when you challenge it, and the ways in which you allow it to rest. These factors are the pillars of the groundbreaking program you’ll find in these pages, which features a personalized assessment for evaluating risk, a five-part program for prevention and symptom-reversal, and day-by-day guides for optimizing cognitive function. You can prevent Alzheimer’s disease from affecting you, your family, friends, and loved ones. Even with a diagnosis, you can reverse cognitive decline and add vibrant years to your life. The future of your brain is finally within your control.” 360 pages
I love, love, love this book and read it cover to cover just before meeting this couple in March of 2019. They were keynote speakers at the “Prevent and Reverse Heart Disease and Alzheimer’s Disease For Women” conference at the Cleveland Clinic. Their protocol, nicknamed NEURO, hits key lifestyle concerns that people at any age can implement, without lots of supplements or even knowledge. As they stated it, “We don’t push pills, even supplements, we push healthy food.” Neuro stands for Nutrition, Exercise,Unwind, Restore and Optimize. The nexus of their research is Loma Linda, California, the only blue zone in the United States. The Blue Zone criteria are:
- natural movement thru the day
- deep sense of purpose
- good stress management
- no overeating or late night eating
- plant-based diet
- socialize with friends and
- faith community.
A fabulous book for all of us, dealing with Alzheimers or not. This is a tidal wave of disease, preventable in most cases (with a few exceptions) that unstopped, has the potential to bankrupt families, societies and nations.
7. “Spark: The Revolutionary New Science of Exercise and the Brain” 2008
“A groundbreaking and fascinating investigation into the transformative effects of exercise on the brain, from the bestselling author and renowned psychiatrist John J. Ratey, MD.
Did you know you can beat stress, lift your mood, fight memory loss, sharpen your intellect, and function better than ever simply by elevating your heart rate and breaking a sweat? The evidence is incontrovertible: Aerobic exercise physically remodels our brains for peak performance.
In SPARK, John J. Ratey, M.D., embarks upon a fascinating and entertaining journey through the mind-body connection, presenting startling research to prove that exercise is truly our best defense against everything from depression to ADD to addiction to aggression to menopause to Alzheimer’s. Filled with amazing case studies (such as the revolutionary fitness program in Naperville, Illinois, which has put this school district of 19,000 kids first in the world of science test scores), SPARK is the first book to explore comprehensively the connection between exercise and the brain. It will change forever the way you think about your morning run—or, for that matter, simply the way you think.” 305 pages
Even though this book was printed in 2008, it feels current, with a great compilation of information about keeping the brain healthy with exercise. In an era when depression and other brain-associated conditions are treated with piles of pills, knowing how powerful exercise can be is valuable. Go sweat and workout, see if it doesn’t elevate your mood and cognition!
8. “Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs” by Dr. Neal Barnard 2006
“Before Dr. Barnard’s scientific breakthrough, most health professionals believed that once you developed diabetes, you were stuck with it—and could anticipate one health issue after another, from worsening eyesight and nerve symptoms to heart and kidney problems. But this simply is not true—Dr. Barnard has shown that it is often possible to improve insulin sensitivity and tackle type 2 diabetes by following his step-by-step plan, which includes a healthful vegan diet with plenty of recipes to get started, an exercise guide, advice about taking supplements and tracking progress, and troubleshooting tips.” 290 pages
9. “The Cheese Trap: How Breaking a Surprising Addiction Will Help You Lose Weight, Gain Energy, and Get Healthy” by Dr. Neal Barnard, MD 2017
“New York Times bestselling author Dr. Neal Barnard reveals the shocking truth about cheese-the dangerous addiction that is harming your health-and presents a radical program to lose weight and feel great.
We’ve been told that dairy does a body good, but the truth is that cheese can be dangerous. Loaded with calories, fat, and cholesterol, cheese can make you gain weight and leads to a host of health problems like high blood pressure and arthritis. Worse, it contains mild opiates that make it additive, triggering the same brain receptors as heroin and morphine. In THE CHEESE TRAP, Dr. Neal Barnard presents a comprehensive program to help readers break free of their cheese addiction so they can lose weight, boost energy, and improve their overall health. This easy-to-follow diet features a treasury of healthy recipes that will tame even the toughest cravings-from pizza, to lasagna, to ice cream and cheesecake.” 288 pages
10. “Forks Over Knives: The Plant-Based Way to Health” by Dr. T. Colin Campbell, PhD and Dr. Caldwell B. Esselstyn, MD 2011
“It may overturn most of the diet advice you’ve heard—but the experts behind Forks Over Knives aren’t afraid to make waves. In his book Prevent and Reverse Heart Disease, Dr. Caldwell Esselstyn explained that eating meat, dairy, and oils injures the lining of our blood vessels, causing heart disease, heart attack, or stroke. In The China Study, Dr. Colin Campbell revealed how cancer and other diseases skyrocket when eating meat and dairy is the norm—and plummet when a traditional plant-based diet persists. And more and more experts are adding their voices to the cause: There is nothing else you can do for your health that can match the benefits of a plant-based diet.
Now, as Forks Over Knives is introducing more people than ever before to the plant-based way to health, this accessible guide provides the information you need to adopt and maintain a plant-based diet. Features include:
Insights from the luminaries behind the film—Dr. Neal Barnard, Dr. John McDougall, The Engine 2 Diet author Rip Esselstyn, and many others
Success stories from converts to plant-based eating—like San’Dera Prude, who no longer needs to medicate her diabetes, has lost weight, and feels great!
The many benefits of a whole-foods, plant-based diet—for you, for animals and the environment, and for our future
A helpful primer on crafting a healthy diet rich in unprocessed fruits, vegetables, legumes, and whole grains, including tips on transitioning and essential kitchen tools
125 recipes from 25 champions of plant-based dining—from Blueberry Oat Breakfast Muffins and Sunny Orange Yam Bisque to Garlic Rosemary Polenta and Raspberry-Pear Crisp—delicious, healthy, and for every meal, every day.” 226 pages
11. “The Engine 2 Diet: The Texas Firefighters 28 Day Save Your Life Plan That Lowers Cholesterol and Burns Away the Pounds” by Rip Esselstyn 2016
“Lose weight, lower cholesterol, significantly reduce the risk of disease, and become physically fit–in just 4 weeks.
Professional athlete-turned-firefighter Rip Esselstyn is used to responding to emergencies. So, when he learned that some of his fellow Engine 2 firefighters in Austin, TX, were in dire physical condition-several had dangerously high cholesterol levels (the highest was 344!)-he sprang into action and created a life-saving plan for the firehouse. By following Rip’s program, everyone lost weight (some more than 20 lbs.), lowered their cholesterol (Mr. 344’s dropped to 196), and improved their overall health. Now, Rip outlines his proven plan in this book. With Rip as your expert coach and motivator, you’ll transform your body and lifestyle in a month. His plant-powered eating plan is based on a diet of whole foods, including whole grains, fresh fruits, vegetables, legumes, nuts, and seeds. This invaluable guide features: **Dozens of easy, mouthwatering recipes-from pancakes to pizza, Tex-Mex favorites to knockout chocolate desserts-that will keep you looking forward to every bite **Pantry-stocking tips will take the panic out of inevitable cravings and on-the-fly meals **Guidelines on menu choices that will allow you to eat out, wherever and whenever you want **Rip’s simple, firefighter-inspired exercise program that will boost your metabolism and melt your fat away.
Medically approved, easy-to-follow, and amazingly effective, this diet is designed for anyone who wants to make heroic strides in his or her health, weight, and well-being-all without heroic effort.
‘Want to be as strong as a Texas firefighter? Or as healthy as a professional triathlete? Then follow the wonderful advice of Rip Esselstyn, who is both. His book can save your life–whether you’re a man or a woman. Highly recommended!’ -Dean Ornish, M.D., Founder and President, Preventive Medicine Research Institute, Clinical Professor of Medicine, U of California SF, author, Dr. Dean Ornish’s Program for Reversing Heart Disease” 260 pages
This is a great handbook for starting this way of eating. And as Essy and Anne and Jane explained, Rip tends towards ‘Plant Strong’ and the rest of the family is ‘Plant Pure’.
12. “Undo It!: How Simple Lifestyle Changes Can Reverse Most Chronic Diseases” by Dr. Dean and Ann Ornish 2019
“ NATIONAL BESTSELLER • Fight cancer, diabetes, heart disease, weight gain, and even the aging process itself with one simple, scientifically proven plan to reverse disease—as well as prevent and reduce symptoms—from the world-renowned pioneer of lifestyle medicine.
Dean Ornish, M.D., has directed revolutionary research proving, for the first time, that lifestyle changes can often reverse—undo!—the progression of many of the most common and costly chronic diseases and even begin reversing aging at a cellular level.
Medicare and many insurance companies now cover Dr. Ornish’s lifestyle medicine program for reversing chronic disease because it consistently achieves bigger changes in lifestyle, better clinical outcomes, larger cost savings, and greater adherence than have ever been reported—based on forty years of research published in the leading peer-reviewed medical and scientific journals.
Now, in this landmark book, he and Anne Ornish present a simple yet powerful new unifying theory explaining why these same lifestyle changes can reverse so many different chronic diseases and how quickly these benefits occur. They describe what it is, why it works, and how you can do it:
• Eat well: a whole foods, plant-based diet naturally low in fat and sugar and high in flavor. The “Ornish diet” has been rated “#1 for Heart Health” by U.S. News & World Report every year from 2011 to 2017.
• Move more: moderate exercise such as walking
• Stress less: including meditation and gentle yoga practices
• Love more: how love and intimacy transform loneliness into healing
With seventy recipes, easy-to-follow meal plans, tips for stocking your kitchen and eating out, recommended exercises, stress-reduction advice, and inspiring patient stories of life-transforming benefits—for example, several people improved so much after only nine weeks they were able to avoid a heart transplant—Undo It! empowers readers with new hope and new choices.” 498 pages
A new book from pioneers in all things healthy with diet, it includes a ton a recipes and great advice!
13. “Power Foods for the Brain: An Effective 3-Step Plan to Protect Your Mind and Strengthen Your Memory” by Dr. Neal Barnard 2013
“Everyone knows good nutrition supports your overall health, but few realize that certain foods-power foods-can protect your brain and optimize its function, and even dramatically reduce your risk of Alzheimer’s Disease. Now, New York Times bestselling author, clinical researcher and health advocate Dr. Neal Barnard has gathered the most up-to-date research and created a groundbreaking program that can strengthen your memory and protect your brain’s health.
In this effective 3-step plan Dr. Barnard reveals which foods to increase in your diet and which to avoid, and shows you specific exercises and supplements that can make a difference. It will not only help boost brain health, but it can also reduce your risk of Alzheimer’s disease, stroke, and other less serious malfunctions such as low energy, poor sleep patterns, irritability, and lack of focus. You’ll discover:
The best foods to increase cognitive function
Dairy products and meats-the dangers they may pose to your memory
The surprising roles alcohol and caffeine play in Alzheimer’s risk
The latest research on toxic metals, like aluminum found in cookware, soda cans, and common antacids.
Plus a detailed menu plan, recipes and time-saving kitchen tips” 278 Pages
I have only skimmed this book, but it is on my reading list. Dr. Barnard is someone I trust and anything he puts out there is worth a read or a listen.
14. “The Vegan Starter Kit: Everything You Need to Know About Plant-Based Eating” by Dr. Neal Barnard 2018
“Leading medical authority Neal Barnard, MD, FACC, shows you how to put the power of a vegan diet to work with an easy, step-by-step approach.
Many are looking to adopt a more healthful diet but may have questions, like: How do I plan a vegan meal? Is protein an issue? How do I make it work if I don’t cook? Which are the best choices at restaurants?
In THE VEGAN STARTER KIT Dr. Neal Barnard, perhaps the world’s most respected authority on vegan diets, answers your questions and gives you everything you need to put vegan power to work. You’ll learn how to ensure complete nutrition, and get quick-reference charts for calcium sources, tips for modifying your favorite recipes, and examples of quick and easy meals. Everything you need for permanent weight control and dramatically better health is presented.
THE VEGAN STARTER KIT also includes information on healthy eating in childhood, pregnancy, and other stages of life, and a complete set of basic meals, holiday feasts, snacks, among many other features.” 143 pages
Again, on my reading list, especially as we move towards our first holiday season eating this way. More recipes, more hacks, more fun.
15. “Proteinaholic: How Our Obsession with Meat Is Killing Us and What We Can Do About It” by Dr. Garth Davis MD and Dr. Howard Jacobson, PhD 2015
“An acclaimed surgeon specializing in weight loss delivers a paradigm-shifting examination of the diet and health industry’s focus on protein, explaining why it is detrimental to our health, and can prevent us from losing weight.
Whether you are seeing a doctor, nutritionist, or a trainer, all of them advise to eat more protein. Foods, drinks, and supplements are loaded with extra protein. Many people use protein for weight control, to gain or lose pounds, while others believe it gives them more energy and is essential for a longer, healthier life. Now, Dr. Garth Davis, an expert in weight loss asks, “Is all this protein making us healthier?”
The answer, he emphatically argues, is NO. Too much protein is actually making us sick, fat, and tired, according to Dr. Davis. If you are getting adequate calories in your diet, there is no such thing as protein deficiency. The healthiest countries in the world eat far less protein than we do and yet we have an entire nation on a protein binge getting sicker by the day.
As a surgeon treating obese patients, Dr. Davis was frustrated by the ever-increasing number of sick and overweight patients, but it wasn’t until his own health scare that he realized he could do something about it. Combining cutting-edge research, with his hands-on patient experience and his years dedicated to analyzing studies of the world’s longest-lived populations, this explosive, groundbreaking book reveals the truth about the dangers of protein and shares a proven approach to weight loss, health, and longevity.” 381 pages
16. “The Healthiest Diet on the Planet: Why the Foods You Love – Pizza, Pancakes, Potatoes, Pasta, and More – Are the Solution to Preventing Disease and Looking and Feeling Your Best” by Dr. John McDougall, MD. 2016
“The bestselling author and internationally celebrated physician and expert on nutrition offers an appealing, approachable health solution—eat the foods you love to lose weight and get healthy.
For years, we’ve been told that a healthy diet is heavy on meat, poultry, and fish, and avoids carbohydrates, particularly foods high in starch—empty calories harmful to our bodies.
But what if everything we’ve heard was backwards?
High in calories and cholesterol, animal fats and proteins too often leave you hungry and lead to overeating and weight gain. They are often the root causes of a host of avoidable health problems—from indigestion, ulcers, and constipation to obesity, diabetes, heart disease, and cancer. On the other hand, complex carbohydrates like whole grains, legumes, tubers, and other starches provide your body with essential proteins and nutrients that satisfy the appetite while simultaneously fighting illness. But Americans eat far too few calories from carbohydrates—only about forty percent, according to Dr. John McDougall, internationally renowned expert on nutrition and health, featured on the documentary Forks Over Knives.
The Healthiest Diet on the Planet helps us reclaim our health by enjoying nutritious starches, vegetables, and fruits. McDougall takes on the propaganda machines pushing dangerous, high-fat fad diets and cuts through the smoke and mirrors of the diet industry. He offers a clear, proven guide to what we should and shouldn’t eat to prevent disease, slow the aging process, improve our physical fitness, be kind to the environment, and be our most attractive selves.
Featuring two dozen color photos and mouth-watering, easy-to-follow recipes for buckwheat pancakes, breakfast tortillas, baked potato skins, rainbow risotto, red lentil soup, green enchiladas, dairy-free lasagna and pizza, and more, The Healthiest Diet on the Planet will help you look great, feel better, and forever change the way you think about health and nutrition.” 286 pages
17. “The Starch Solution” by Dr. John McDougall, MD 2012
“A bestselling author’s groundbreaking eating plan that challenges the notion that starch is unhealthy.
From Atkins to Dukan, the fear-mongering about carbs over the past few decades has reached a fever pitch; the mere mention of a starch-heavy food is enough to trigger a cavalcade of shame and longing.
In The Starch Solution, bestselling diet doctor and board-certified internist John A. McDougall, MD, and his kitchen-savvy wife, Mary, turn the notion that starch is bad for you on its head. The Starch Solution is based on a simple swap: fueling your body primarily with carbohydrates rather than proteins and fats. This will help you lose weight and prevent a variety of ills.
Fad diets come and go, but Dr. McDougall has been a proponent of the plant-based diet for decades, and his medical credibility is unassailable. He is one of the mainstay experts cited in the bestselling and now seminal China Study—called the “Grand Prix of epidemiology” by the New York Times. But what The China Study lacks is a plan.
Dr. McDougall grounds The Starch Solution in rigorous scientific fact and research, giving readers easy tools to implement these changes into their lifestyle with a 7-Day Quick Start Plan and 100 delicious recipes. This book includes testimonials from among the hundreds Dr. McDougall has received, including people who have lost more than 125 pounds in mere months as well as patients who have conquered lifethreatening illnesses such as diabetes and cardiac ailments.” 368 pages
18. “The Vegiterranian Diet” by Julieanna Hever MS, RD 2014
“The Mediterranean diet has been the gold standard dietary pattern for decades, and with good reason: it has been linked with lowered risks of cardiovascular disease, cancer, diabetes, and Alzheimer’s. Now, Julieanna Hever takes the Med to a whole new level! By focusing on whole-plant foods that promote long-term wellness and ideal weight management, you can reap the benefits of the most researched and beloved diet—made even healthier. The Vegiterranean Diet offers:
- comprehensive nutrition info
- shopping lists with everyday ingredients
- more than 40 delicious, budget-friendly recipes
- flexible meal plans (great for families, too!)
- strategies for overall health” 288 pages
19. “The Secrets to Ultimate Weight Loss: A Revolutionary Approach to Conquer Cravings, Overcome Food Addiction, and Lose Weight Without Going Hungry” by Chef AJ
“Chef AJ’s larger than life personality will smooth the path to the diet you must follow to enjoy the health and happiness you deserve. Her personal and professional experiences have earned her the right to be considered the world expert on “Making the Change.”—John McDougall, MD, cofounder of the McDougall Program
In her new book, plant-based diet expert Chef AJ provides you with not only tips and techniques to begin your weight-loss journey but also the secrets to tasty homemade dishes that will fill you up without adding on the pounds.
Chef AJ is here to prove to you that eating healthy doesn’t have to be hard. With The Secrets to Ultimate Weight Loss,she covers:
- the ways her own weight-loss journey inspired her professional career,
- the most important steps to get started on your own goals,
- the seven c’s to weight-loss success,
- the invaluable concept of calorie density,
- the keys to overcoming the most common and frustrating challenges, and
- the dozens of delicious recipes that help you lose weight and still love what you eat.
From oven-roasted ratatouille to the best no-bean burgers around, Chef AJ shows you how satisfying and slimming a plant-based weight-loss plan can be.” 326 pages
20. “The End Of Alzheimers” by Dr. Dale Bredesen, 2017.
“In this paradigm shifting book, Dr. Bredesen offers real hope to anyone looking to prevent and even reverse Alzheimer’s disease and cognitive decline.”
Taking insights gleaned from over 40 years in medicine, Dr. Bredesen has authored a groundbreaking guide to prevent and reverse Alzheimer’s Disease that fundamentally changes how we understand cognitive decline.
Revealing that Alzheimer’s disease is not one condition, as it is currently treated, but rather three distinct conditions, The End of Alzheimer’s outlines 36 metabolic factors (micronutrients, hormone levels, sleep) that can trigger ‘downsizing’ in the brain. The protocol shows us how to rebalance these factors using lifestyle modifications. It’s the perfect primer for educating yourself on what your ReCode Report will reveal.” 316 pages
I list this book last, even though it was the first book I read on this ‘What is Alzheimers?” journey. I would still recommend it, just for the depth and width of his study and experience. After my own experiences with my folks, and other family members and friends, I think to rely on supplements too heavily may not be the best course of action. At least for me and my family. To eat whole foods, that are plant based, is the best chemical route, in my opinion. This was further reinforced by reading “Whole” by T. Colin Campbell and keeping abreast of the work and research of Drs. Dean and Ayesha Sherzai. This is still a book I would recommend to everyone, regardless of your age and your genetics.