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What about vitamin D?Vitamin D is needed to absorb calcium. Vitamin D is provided by direct sunlight on the skin.Anything in between the sun and the skin—includingclothes, windows, sunscreen, and even city pollution—will hamper the absorption of vitamin D. A half hour in direct sunlight every day is the best wayto get vitamin D. Vitamin D can be stored in the body. In urban areas all over the world, vitamin D deficiency isextremely common. Learn more about vitamin D.What about iron and anemia?A vegan diet will not make you anaemic. Non-vegetarians, vegetarians, and vegans can all sufferfrom iron deficiency. Iron is a mineral that is found in soil. Plants are a goodsource of iron—that’s  where  cows,  goats, and otheranimals get their iron. Milk, tea, coffee, and calcium supplements impede theabsorption of iron. Anaemia can also be a result of excess bleeding,bleeding disorders, and parasites. In addition to iron, you need folic acid, which comeslargely from green leafy vegetables.12

What about omega 3?Your omega 3 and omega 6 levels should be in balance. Refinedoils contain a lot of omega 6; therefore, people who consumethem may need to take omega 3 supplements.Only plants make omega 3. Fish may have omega 3 because fisheat plants. You do not need fish to get your omega 3; you canget it from plants. Rich sources of omega 3 include pumpkinseeds, walnuts, soy, sesame seeds, flax seeds, and green leafyvegetables.What about vitamin B12?Vitamin B12 is the only vitamin that is deficient in a whole food,plant-based diet today because only bacteria produce vitaminB12. Because of our super-hygienic lifestyles,  we  don’t  getenough vitamin B12. In addition, vitamin B12 absorption isfurther diminished by alcohol intake, microwaves, mobilephones, and mobile phone towers.It’s  important  that  you  get  vitamin  B12  from  supplements(injections or tablets). Learn more about vitamin B12.Do I need to take supplements?Have your vitamin B12 and vitamin D levels checked. They arelikely to be low if you are not already taking supplements. Iflow, you should supplement these vitamins. View moreinformation on how to check and supplement these vitamins: Vitamin B12 Vitamin D13

What about soy?Eating soy in moderation is not harmful. Soy beans are rich in protein. Unlike animal protein, soyalso contains fibre and no cholesterol. It is also anexcellent source of antioxidants, phytochemicals, andnutrients that keep your cholesterol level down. Avoid genetically-modified (GM) soy (and other GMfood). At present, GM soy is not grown in India or mostof Europe, but it is widespread in the United States andcan be found in imported soy products. 90 percent of the soy grown in the world is fed toanimals raised for food. Anyone who consumes animalproducts is very likely to be consuming a lot of soyindirectly. Soy is just a bean. A little soy will do no harm. Like soy, broccoli, nuts, seeds, whole grains, berries,fruit, vegetables, and sprouts also containphytoestrogens. These are not harmful. Learn more about soy.What about children?Children thrive on a vegan diet. A carefully-planned, whole food, vegan diet can meet allof  a  child’s  nutritional requirements after weaning. By setting an example yourself and teaching yourchildren to make healthy food choices, you will also begiving them a lifetime of good eating habits—and goodhealth!14

Because of the higher vitamin and mineral content ofplant-based food, vegan children are likely to havehigher intelligence quotients.What about athletes?A vegan diet is ideal for athletes. Excess protein causes the breakdown of muscles andbones. Many Olympic-level athletes are vegan. For example,Olympic track and field champion Carl Lewis achievedhis best results after he switched to a vegan diet!Where can I get organic and whole, plant-based food?Find a list of city directories, online organic stores, and veganproducts in India, as well as tips on eating out and other usefulinformation about how to get started on a vegan diet on thecity directories page of the SHARAN website.What else is important besides nutrition for health? Plenty of fresh outdoor air Exposure to sunlight Adequate water Regular exercise Adequate rest at the correct time Relaxation Healthy relationships and attitudes Respect for yourself and others Gratitude and benevolence Avoidance of harmful and addictive substances15

Where can I learn more?We recommend the following books: The China Study by T. Colin Campbell, PhD (about theeffects of animal proteins on our bodies) The McDougall Plan by John McDougall, M.D. (abouthow to stay healthy) Eat to Live by Joel Fuhrman, M.D. (about how to stayhealthy) The RAVE Diet & Lifestyle by Mike Anderson (abouthealth, eating, and beyond) Prevent and Reverse Heart Disease by CaldwellEsselstyn, M.D. Dr. Neal  Barnard’s  Program  for  Reversing  Diabetes byNeal Barnard, M.D. There is a Cure for Diabetes by Gabriel Cousens, M.DView more recommended books and resources.Where can I get more support?SHARAN has various ways to support you in your quest forhealth. We conduct a variety of talks, seminars, workshops, andcooking classes in different cities. It’s important to staycurrent with the latest knowledge. You can alsoorganize these for your community, group, orcorporation. Email SHARAN to get information or checkthe SHARAN website for schedules.16

We conduct potlucks, lunch meetings, and informalevents to help you connect, share results or difficulties,and get your questions answered. We conduct holidays and retreats to help you reversediseases and relax. We create the right environment forhealth, learning, healing, and reconnecting to yourselfand nature. We offer phone and face-to-face consultations to helpyou reach your goal. If you cannot come to ourseminars, it’s still possible to reverse diseases. If youhave attended a seminar, we can help you movefurther, reduce medications, and guide you with anindividualized diet plan. Email SHARAN forconsultations. We offer news, announcements, and recipes throughour social media pages (make sure you follow us!):FacebookPinterestTwitterYouTube17

ImplementationTo reverse any disease, follow these six steps.Step 1: Get testedGet yourself checked so that you know the whole picture. Havethe following measurements and tests done: Height Weight Blood pressure Complete blood count (CBC) with erythrocytesedimentation rate (ESR) Liver function tests Kidney function tests Lipid profile Thyroid function tests Vitamin B12, homocysteine, and vitamin D Fasting blood sugar (FBS) Postprandial blood sugar (PPBS) and glycatedhemoglobin (HbA1c) (if you have diabetes) Routine stool (if relevant) Routine urine (if relevant) Electrocardiography (ECG) (if relevant)18

Step 2: Prepare1. Prepare a chart to track your progress. This chart will bea record from which you can learn and change asneeded, and will be helpful to you and your doctor. Youcan use the sample progress chart on page 20 of thisbooklet or create your own. Your chart should includeyour: Blood pressure level (weekly, daily, or several timesa day, depending on your condition) Blood sugar level (weekly, daily, or several times aday, depending on your condition) Weight (weekly) Medications and supplements (daily) Food intake (daily so that, in the long run, you canmonitor whether anything you eat does not agreewith you) Exercise (daily)19

20DateBPFBSSample progress chartPPBSWeightFoodMedsExerciseNotes

2. Shop for whole, plant-based food. You can use thekitchen replacement chart on page 24 of this booklet.3. If needed, learn some new whole, plant-based foodrecipes. See the sample recipes section on page 31 ofthis booklet.4. Plan your menu for the next seven days. Make sure youhave all the ingredients you’ll need, except maybe freshfruit and vegetables that you can buy as needed.5. Read the information in the Try Vegan section of theSHARAN website.Step 3: Implement1. Start eating a 100 percent whole food, plant-based diet(or as much as you possibly can).2. If your vitamin B12 level is low, start taking injections ororal supplements. Learn more about vitamin B12.3. If your vitamin D level is low, spend additional time indirect sunlight or, if you live in a polluted city, takesupplements. Learn more about vitamin D.Step 4: Monitor your results1. Every day, fill in your progress chart with your diet,exercise, medications and herbal remedies, bloodpressure level, blood sugar level, and any unusualsymptoms. See the sample progress chart on page 20 ofthis booklet.2. Add your weight to your progress chart every week.3. Note in RED all your episodes of low blood sugar (lessthan 80 mg/dL or 4.5 mmol/l) and low blood pressure21

(less than 120/80). Start monitoring your blood sugarlevel from day one as the change in diet worksimmediately in some people and low blood sugarepisodes (hypoglycemia) can happen right away.Symptoms of hypoglycemia include nervousness,sweating, intense hunger, trembling, weakness,palpitations, and trouble speaking. Keep somethingsweet like dates or raisins readily available in case youhave a hypoglycemic episode (it can happen in the nighttoo). Symptoms of low blood pressure includeweakness, faintness, and lightness.4. Reduce your medications as soon as you improve. Youmay need guidance to reduce your medications. Askyour doctor or a SHARAN doctor for advice. If  you’rediabetic, reduce your medications when your fastingblood sugar level falls below 100 or you have ahypoglycemic episode. If you have no access toguidance, cut medications very slowly, checkingconstantly. If you are on insulin, cut down your insulinunits one or two at a time. If you are on medications,you can halve the  dose  of  one  of  them.  It’s safest to cutthe medication that you started last if you have no help.If you are taking blood pressure medications, keepchecking your blood pressure and cut medications tokeep it in an acceptable range.Step 5: Get tested againAfter three months, repeat relevant lab tests in accordancewith advice from your doctor or a SHARAN doctor.22

Step 6: Take the next stepsBy adopting a whole food, plant-based diet, you may have seen100 percent results or a partial result. A partial result meansyou have reduced your medication dosage, but are still takingone or more medications. You may need further guidance froma SHARAN doctor, who will fine-tune your diet and lifestylebased on your health status. It is important to understand thatto maintain positive results, you need to maintain the new diet.If available in your city, join SHARAN support group meetings toget inspired and hear and share experiences with others. Youcan also like the SHARAN India Facebook page and join theStaying Vegan with SHARAN Facebook group and other groupsto ask questions, get help reversing your disease, and beinspired by the results of others. Come back for our potlucks,lunch meetings, or even repeat or join more SHARAN seminars.You’ll  learn something new each time, which will help you go tothe next level.Remember: Your health is now in your hands! Anyone can gethealthy again with a few simple steps.23

Make Your Food DeliciousLearn how to cook delicious, whole, plant-based food.Kitchen replacement chartThe following table lists common animal-based, refined, andprocessed food/ingredients and suggested replacements.Food/ingredientReplacement optionsButterAlmond butter, avocado, cashew butter,peanut butter, and sesame butter (as aspread)ButtermilkButtermilk made from plant-basedcurd/yoghurt (view our soy buttermilk recipe)Canned and frozenfoodFresh alternatives whenever possibleCheeseCheese made from plant-based sources suchas nuts, seeds, and legumes and nutritionalyeast flakes (view our non-dairy cheeserecipes)Chocolate (milk)Cocoa powder or dark chocolateCreamCashew or other nut butters mixed withwater and ground (view our plant-basedcream recipes)Curd/yoghurtCurd/yoghurt made from plant-based milksuch as soy and peanutEggsMany different options, depending on the use(view our egg replacers)Fried foodOil-free baked or roasted alternatives24

Food/ingredientReplacement optionsGheeNuts, seeds, and legumes such as cashews,coconut, peanuts, and sesame seedsIce creamIce cream made with plant-based milk or fruitand no sugarKhakraOil-free ambil khakraMayonnaiseCashew mayonnaise (oil-free) (view ourrecipe on page 48)Meat and seafoodSoy nuggets and flakes, tofu, beans, readymade  meat  replacers  (e.g.,  Fry’s  burgers),  andraw jackfruitMilkMilk made from plant-based sources such asalmonds, coconut, corn, oats, peanuts, rice,sesame seeds, and soyOilNuts, seeds, and legumes such as cashews,coconut, peanuts, and sesame seedsPaneerTofu  or  “soy  paneer”  and  tofu  marinated  incashew creamReady-madecerealsMuesli made with whole flakes, nuts, anddried fruit and roasted, whole-grain daliassuch as wheat, barley, maize, millet,amaranth, and rolled oats (not quick-cooking)Salad dressingOil-free salad dressing and chutneySalt (iodized)Himalayan, rock, or sea saltSoft drinksWater, lime juice with water, fruit smoothie,etc.Sugar, honey, andartificialsweetenersDried fruit such as dates and raisins (ideally)and jaggery, raw/unrefined sugar, or palmsugar (rarely)25

Food/ingredientReplacement optionsTea and coffeeHomemade herbal infusions from herbs andspices, ready-made herbal teas, and barley orsoy coffeeWhite flour (maida)and breadFlour and bread (e.g., chapatis and rotis)made from whole wheat (atta) or otherwhole grains like millet (e.g., jowar, bajra, andnachni/ragi), brown rice, and spelt (mostwheat breads in the market containemulsifiers and fat)White riceWhole, unpolished rice such as brown or redriceMeal ideasGet whole, plant-based food ideas for every meal.Breakfast ideasBreakfast ideas include: Fresh fruit Green smoothie Oil-free whole dalia or millet upma with addedvegetables Bhaidku (Indian-style porridge) Oat porridge (use old-fashioned, whole oats or steel-cutoats, not the quick-cooking ones) Muesli Idli, dosa, or uttapam made with whole rice or milletand whole urad daal and served with coconut chutney26

Oil-free brown or red rice poha with vegetables Tofu akuri or scrambled tofu Whole-wheat khakhra or stuffed paratha withvegetables, chutney, and vegan curd Whole-grain bread or chapati with vegan spreads likehummus Sprout, moong, or other daals or besan chillas withvegetables and chutney Homemade baked beans on whole-grain bread orchapati Chapati or whole-grain bread with nut butter, avocado,or coconut coriander chutney Vegetable cutlets breaded with crushed peanutsReplace tea or coffee initially with green tea and later withherbal infusions/teas made out of mint (pudina), fennel (varialior saunf), cardamom (elaichi), ginger, black peppercorns,lemongrass, tulsi, lemon, etc. The teas made with fresh herbsdo not need to be boiled as they are infusions. Put the herbs ina mug, pour hot water over them, and let them steep for a fewminutes, according to your taste.Add your ideas:27

Lunch and dinner ideasIndian and non-Indian lunch and dinner ideas include:Indian meals Salad, katchumber, and kosambari Sprouts, sprout chaat, and sprout salad Oil-free Indian vegetable dishes (replace oil with seedsor nuts and cream with cashew paste) Daal, sprouts, and beans Plant-based curd and buttermilk Whole-wheat or millet rotis and whole rice or millet Stuffed, whole-wheat parathas Khichadi and kadhi Idli, dosa, masala dosa, or uttapam made with wholerice and served with oil-free sambhar and chutney Oil-free pudlas, chillas, or theplas with mixedvegetables like dhoodhi, cabbage, and methi servedwith plant-based yoghurt or chutney and subziNon-Indian meals Soup and whole-grain or lentil bread with veganspreads like hummus Soup and a toasted whole-wheat or lentil breadsandwich with chutney or vegan cheese andvegetables Baked vegetables and whole-grain toast Mexican bean burritos, enchiladas made with nocheese or vegan cheese, or baked tacos filled withvegan toppings28

Italian pasta with marinara sauce, pasta withvegetables, or minestrone soup Chinese soup, steamed whole rice or whole-grainnoodles with vegetables in Chinese sauce, and kimchi Lebanese salads, baked falafel, oil-free hummus, babaganoush, whole-wheat pita, and tahini Japanese salads, whole rice vegetable sushi, and misosoupAdd your ideas:29

Snack ideasSnack ideas include: Fresh fruit Green or fruit smoothies Nut and seed milk smoothies Chaats, sprout chaat, chhole chaat, and aalu chaat Unsalted nuts and roasted chickpeas (chana) Any of the breakfast ideas mentioned on page 26 Cucumber and tomato salad with peanuts, freshlygrated coconut, coriander, and lemon Steamed dhokla made with brown rice and urad daal,moong daal, mixed daal, or chola Oil-free khakhara Sprout bhel or bhel with baked sev and puri Oil-free roasted snacks or popcorn Vegetable sticks with nut butter, hummus, or other dipsand spreads made from beans, tofu, and vegetables Homemade granola bars or date and nut bars Whole-wheat or lentil bread sandwichesAdd your ideas:30

Sample recipesThese are just a sample of the large number of healthy veganrecipes that you can use. View more recipes.Dairy alternatives31Breakfast items36Salads40Soups49Main courses51Desserts59Dairy alternativesLearn how to make delicious, plant-based alternatives to dairyproducts like milk, yoghurt/curd, cheese, and butter.Soy milkMakes about 6 glassesIngredients 1 cup soy beans soaked in water overnight 1 date (optional) WaterMethodDrain and discard the soaking water from the soy beans.Grind the soy beans and optional date in the blender ormixer, making a smooth paste. Add water until you haveyour desired consistency. Boil the milk in a saucepan for31

20 minutes, stirring while it boils. Strain. (You can use thepulp/okara in other recipes like muesli cookies or cutlets.)Cool and serve or refrigerate. You can use therefrigerated milk for up to three days.Coconut milk and other nut and seed milkAlthough all types of plant-based milk is made in a similarmanner, coconut milk is not a whole food because itneeds to be sieved. However, you can make other typesof nut milk without sieving, which makes them a bitbetter than coconut milk. Choose the best type of plantbased milk for taste and suitability in the recipe.Makes ½–¾ of a litreIngredients 1 cup mature, freshly-grated coconut 2 cups warm waterMethodGrind the coconut and one cup of the warm water in agrinder or food processor. Strain the mixture

hypertension, heart disease, and obesity—are lifestyle diseases. In most cases, if you want to heal, you need to understand what part of your lifestyle is causing the disease, and then change it. Once the cause is removed, the body is free to heal. As long as the cause remains, disease reversal is difficult.