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Carbohydrates – Yes Even the Potato!

Plant-Based Myths: CarbohydratesSimple-Carbohydrates Empty Calories Simple carbs are refined, processed carbohydrate foods that have had all or most of their naturalnutrients and fiber removed, except for the simple carbohydrate—thus they are called “empty calories. Most baked goods, white breads, white pastas, snack foods, candies, soft drinks and non-diet softdrinks fit into this category. Bleached, enriched wheat flour and white sugar - along with an array ofartificial flavorings, colorings, and preservatives are the most common ingredients used to make 'badcarb' foods. The goal is to limit or avoid your intake of simple carbs and increase you starch (complexcarbohydrates). So, whenever possible you want to choose ‘Good Carbohydrates’ and try to avoidrefined and processed foods.

Plant-Based Myths: CarbohydratesStarches are Comfort FoodJust think of starches as comfort food, and everyone usually has a favorite comfort food. With astarched-based diet you can have these same comfort foods you like but made without the meat ordairy but still have the same great flavors. Such foods as: a spinach lasagna, minestrone soup,bean and rice burrito, a pot roast without the roast, mashed potatoes and gravy with roastedvegetables and corn, and homemade three bean chili and much, much more.

Plant-Based Myths: Carbohydrates (Starch) Starch is Clean FuelStarches are very low in fat (1% to 8% of their calories)Contains no cholesterolDo not grow human pathogens (salmonella, E. Coli, etc.) – come from animalsources or cross-contiminationDo not store poisonous chemicals like DDT, methyl mercury Starch is Complete NutritionStarches are plentiful in protein ( 6% to 28% of their calories)Contains a proper array of vitamins and mineralsFull of dietary fiberVery energy satisfying “comfort food” (fills you up)

Plant-Based Myths: CarbohydratesAll large populations of trim, healthy people, throughout verifiable human history, have obtained thebulk of their calories from starch. Here are some examples:Caloric Engines of Human CivilizationBarley– Middle East for 11,000 yearsCorn (maize) – North, Central, and South America for 7,000 yearsLegumes– Americas, Asia, and Europe for 6,000 yearsMillet– Africa for 6,000 yearsOats– Middle East for 11,000 yearsPotatoes– South America (Andes) for 13,000 yearsSweet Potatoes – South America and Caribbean for 5,000 yearsRice– Asia for more than 10,000 yearsRye– Asia for 5,000 yearsWheat– Near East for 10,000 years

Blue ZonesBlue Zones is a concept used to identify a demographic and/or geographicarea of the world where people live measurably longer lives.In these “Blue Zones” they found that people reach age 100 at rates 10 timesgreater than in the United States. Their diet is over 90% whole foods, plantbased.

Blue ZonesDan Buettner is a National Geographic Fellow and New York Times best-selling author.He wrote about Blue Zones in 2005 for National Geographic and has written a couple ofbooks about them. In his research he actually visited all the Blue Zones and spent timeand lived with the people in these blue zones and offers an explanation, based onempirical data, historical data and first hand observations, as to why these populationslive healthier and longer lives.Dan Buettner identifies longevity hotspots or Blue Zones in: Okinawa (Japan) Sardinia (Italy) Nicoya (Costa Rica) Icaria (Greece) Loma Linda, California among the Seventh-day Adventists

Blue ZonesBlue Zones Average Diet1: Plant slant – over 90% plants and plant productsHigh Carb Diet - 65% carbohydrates, 20% fat, 15% proteinFish and eggs 2-3 times per weekMeat 5 times per monthDaily handful of nutsDaily cup of beansWater, tea, coffee and wine (evening)1. Dan Buettner, Author, longevity expert and National Geographic Explorer, Lessons for Living Longer From the PeopleWho've Lived the Longest

Blue Zones Okinawans: The island of Okinawa, in Japan, is the best place on earth for healthy aging. TheOkinawans have: Diet consists mostly of sweet potatoes, rice, vegetables, some fish and no dairy products More people over 100 years old per 100,000 population than anywhere else in the world The lowest death rates from cancer, heart disease and stroke (the top three killers in theUS) The highest life expectancy for both males and females over 65 Females in Okinawa have the highest life expectancy in all age groups Seventh-Day Adventists are strict vegetarians, who consume mainly grains, legumes, fruits, andvegetables, and as a result have a lower incidence of heart disease and colon cancercompared to the general population.

Nutrients in PlantsWhat About Vitamins and Minerals ?

Vitamins and Minerals in PlantsVitamins Most Americans eating the Standard American Diet (SAD) are vitamin and mineral deficient becauseof the food (animal-based) they eat. That is why many take supplements to fill the real or perceiveddeficiency. Whole food plants have all the nutrients that the human body requires: carbohydrates, protein, fat,vitamins, minerals, fiber, and sufficient calories. So, there should be no need to add supplementswhen following a whole food plant-based diet. The two vitamins that are not produced by plants are vitamins D and B12. You can get vitamin D insome fortified cereals or from sunlight, and *B12 you can get from a supplement.*It is recommended that if you follow a plant-based diet for more than 3 years, or if you are pregnant ornursing, take five micrograms of vitamin B12 each day to ensure that they are getting an adequatesupply of the vitamin. (Both vitamins are stored in your tissues for long periods of time.)

VitaminsSome examples of good food sources for vitamins that will help you get the proper nutritional balance:VitaminAB6B12*CDEKSome Good Food SourcesCarrots, sweet potatoes, red pepper, spinach, kale, watercress, mangoes,apricots, broccoli, apples, fortified cereals, and oatmealSpinach, red bell peppers, turnip greens, garlic, cauliflower, mustard greens,banana, celery, cabbage, crimini mushrooms, asparagus, broccoli, kale,tomato, carrotsSea weed, animal-based foods (not a recommended source)Red bell peppers, parsley, broccoli, cauliflower, strawberries, romaine lettuce,lemon juice, mustard greens, Brussel sprouts, kale, papaya, kiwifruit,cantaloupe, oranges, cabbage, tomato, asparagus, cucumbers, fennel,pineapple, sweet potato, baked potato, cornSunlight, fortified cerealsSpinach, kale, mustard greens, collard greens, red bell peppers, tomato,brussel sprouts, olives, blueberries, broccoli, almonds, turnip greensSpinach, kale, mustard greens, asparagus, green beans, collard greens, redbell peppers, tomato, brussel sprouts, kidney beans, strawberries, avocado

Vitamins and Minerals in PlantsMineralsMinerals are another group of nutrients (along with vitamins) needed by the body. They have two generalbody functions: to regulate body processes, and to give the body structure.Such as: Blood Clotting, Heartbeat Maintenance of the internal pressure of body fluids Nerve responses The transport of oxygen from the lungs to the tissuesEven though they make up only a small percentage of your body—about 4 percent of your body weight –minerals are essential to life.

Vitamins and Minerals in PlantsSome examples of good food sources for minerals that will help you get the proper nutritional orusPotassiumSeleniumSodiumThiaminZincSome Good Food SourcesBasil, broccoli, collard greens, kale, kelp, cinnamon, swiss chard, cabbage,summer squash, green beans, garlic, asparagus, oranges, romaine lettuceDark green leafy vegetables, dried beans and peas, spinach, tofu, wheatgerm, whole-grain breads, iron-fortified cereal, nuts, raisinsWhole grains, legumes, kale, celery, green beans, spinach, nuts, seeds,tomato, eggplant, beets, quinoaKale, mustard greens, spinach, chard, romaine lettuce, strawberries,pineapple, maple syrup, brown rice, legumes, grapesBroccoli, asparagus, bran, corn, legumes, lentils whole grains, nuts,seeds, wheat germSweet potato, banana, baked potato, wheat germ, kidney beans, spinach,bell pepper, strawberries, tomatoes, broccoli, eggplantBrown rice, spinach, garlic, tofu, oats, asparagus, cabbage, cornSalt, sea salt, celery, beetsRomaine lettuce, asparagus, spinach, eggplant, mustard greens, brusselsprouts, celery, red bell pepper, carrot, broccoli, legumesWhole grains, legumes, nuts, seeds, lentils, mushrooms, oats, wholegrains

What is Calorie Density? How much energy (calories) is provided per unit measure of food. Usually expressedas calories per pound.Example: 1 lb. of vegetables 100 calories (approx.)1 lb. of ground beef 1000 calories (approx.) Calorie dense foods, (high in calorie density) such as fat (animal based foods) andrefined sugars, provide many calories in a small amount of food. Foods with low calorie density -- fruits, vegetables -- provide fewer total calories andgreater nutrition in a larger volume of food.All Calories Are Not Equal!

Principles of Calorie DensitySatiety1) High in Water2) High in Fiber3) High in NutrientsBulk

Principles of Calorie DensityAll Calories Are Not Equal!FATPROTEIN1 gram 9 calories1 gram 4 caloriesCARBOHYDATE1 gram 4 caloriesExamplePotato : 50 grams carbohydrate x 4 200 caloriesMeat: 50 grams of fat x 9 450 calories

Calorie Density Calorie density really is a common-sense approach to sound nutrition and isthe cornerstone of good health. It is the simplest way to lose and/or manage your weight for life: more food for fewer calories and is easy to understand and follow. by following a few simple principles, you will increase the amount offood on your plate while decreasing your overall caloric intake, allwithout ever having to go hungry. At the same time, you will be optimizing your overall nutrient intake(vitamins, minerals, fiber, protein, essential fats, etc.). Studies have shown that diets based on low calorie density foods tend to behealthier and more effective for weight management.

Principles of Calorie Density

Clinical Study Evidence

Lifestyle Heart Trial Lifestyle Heart Trial in 1990 28 heart diseased people and treatedthem with lifestyle changes only 20 heart diseased people with thestandard treatment plan suggested bydoctors for people with heart disease It was a randomized, controlled trial todetermine whether comprehensivelifestyle changes affect coronaryatherosclerosis after 1 year

Lifestyle Heart Trial - Program

Lifestyle Heart Trial - Results

Lifestyle Heart Trial1 Year Later

Clinical EvidenceOther studies have had similar results such as ones conducted by CaldwellEsselstyn Jr., MD and have repeated it (study) several times."If the truth be known coronary artery disease is a toothless paper tiger thatneed never, ever exist and if it does exist it need never, ever progress."– Dr. Caldwell Esselstyn, Jr., Author of the book "Prevent and Reverse HeartDisease".

Dietary Intervention StudyThe McDougall Program Cohort: The Largest Study of the Benefits from a Medical Dietary InterventionThe Nutrition Journal on October 14, 2014 published the results of 1,615 patients who attended theMcDougall Program in Santa Rosa, California.Important Medical Findings Achieved in Seven Days from Eating the McDougall Diet Average weight loss was 3.1 pounds while eating unrestricted amounts of food Average cholesterol reduction was 22 mg/dL An average decrease of 18/11 mmHg in blood pressure in patients with hypertension (140/90 or greater) Nearly 90% of patients were able to get off blood pressure and diabetic medicationsPlease note that the more overweight and unhealthy the persons were at the beginning of the program, themore favorable were their results were at the end. For example, when cholesterol began at over 240 mg/dL, thereduction seen was 39 mg/dL, whereas cholesterol levels at less than 150 mg/dL at the beginning experiencedan 8 mg/dL decrease in a week.

Why does Plant-Based Nutrition Heal?

Plant-Based Nutrition“Nutrition is a collective thing, a holistic idea that works in yourbody like a symphony providing nutrients packaged by nature ina single food.”T. Colin Campbell, PhD, Author of The China Study and Whole – Rethinking the Scienceof Nutrition

Plant-Based NutritionFor example, an apple, what is it about the apple that promoteshealth?Nutrients in apple: Vitamin C, vitamin K, vitamin B6, potassium, dietary fiber, andvitamin A And has smaller of amounts of many minerals like vitamin E,magnesium and a whole host of other nutrients And don’t forget all the antioxidant and phytochemicals, whichyou here about every day, how important they are in preventingchronic diseasesThe Whole is Greater Than the Sum of Its Parts!

Plant-Based NutritionSpontaneous Healing The body is always trying to heal and with a nutrient-dense diet with plant-based foods;the body repairs itself immediately even if you have any chronic disease such as heartdisease, or type-2 diabetes. For disease to progress, injury must outpace healing. Reversing disease is simply amatter of turning this scenario around. To be specific, stop the ongoing injury, which isusually self-induced. If you are healthy, you become even healthier and your body is using the nutrients toprevent any chronic disease in the future. Let the body heal itself with the right food!

2%10%Added Fats & Oils, Sugars,Refined Grains, Fast FoodMeat, Dairy, Eggs, Fish, Poultry,Seafood.Cholesterol, a PRIMARY sourceof saturated fat.88%25%63%

Optimal Diet

Optimal Diet - What’s Kind of Food Do You Eat?Steel Cut Irish OatmealPasta PrimaveraMock Tuna SaladBean & Corn EnchiladasHearty Vegetable StewCreamy Corn & PotatoChowder

Final Thoughts Empower yourself by being a good consumer when it comes toyour health be Informed. Even making small changes in your diet and lifestyle can make asignificant difference in your health and well being. Why wait for disease or diagnosis to change right now the coolthing is that people are waking up. Trust the food! There are only good side effects!IT’S THE FOOD!

"Let food be thy medicine.Let medicine be thy food." Hippocrates THANK YOU!

Live a Healthy Lifestyle andObtain Optimal Health with Plant-Based Nutrition

Sep 03, 2019 · Certified Instructor for Dr. McDougall’s Starch Solution—a scientifically based program successfully used by Dr. John McDougall for over forty years to help patients regain their lost health and appear