The Most Important Choice You Make Each

Day Is What You Put In Your Mouth !

Whole Food Plant Based diets are for everyone Let the
science guide your food choices:-

Weight Loss

Chronic Disease Prevention and Reversal

(heart disease, diabetes, hypertension, cholesterol,
cancer, autoimmunity, arthritis, et cetera)
Longevity

Health & Happiness

We are sick!
CDC: 7 of 10 deaths are due to chronic disease, more than 80% are preventable

Over 1/3 of American children are overweight/obese and over 2/3 adults

By 2030 50% of Americans will be diabetic/pre-diabetic, adult-onset diabetes had to be
renamed recently because for the first time in known history children have it

1 in 3 deaths are from a single disease. The #1 cause of death is heart disease and the
number one cause of disability is stroke 10 year olds now have rising cholesterol and
aortic fatty streaks, 18 year olds have visible plaques. 1/3 of adults over 20 have
hypertension and high cholesterol

#2 is cancer and #3 is prescription medication. In 100 years death rate from heart
disease and cancer combined has grown from 18% to 63%

50% of Americans take pharmaceuticals ($1,000/yr) and 90% by retirement age. 5% of

the worlds population take 50% of the worlds pharmaceuticals

So if this is preventable how to avoid cancer, heart disease, diabetes, arthritis, kidney
disease, osteoporosis, dementia and doctors overprescription?
Why all this chronic poor health?

We were told deficiencies,

then toxicities
and then genes

However,

70-80% of chronic disease is lifestyle related and

preventable!
Its the food - Dr. John McDougall
 Macronutrients include - fats
- proteins
- carbohydrates
- (fiber)

Institute of Medicine (IOM) department of the National

Academy of Science

recommends :-

0% saturated fat with no upper limit

0% trans fat with no upper limit
0% cholesterol with no upper limit

50 g protein (80 kg adult)


Nutr Rev.2011 May;69(5):270-8. doi: 10.1111/j.1753-
4887.2011.00389.x.

Tolerable upper intake levels for trans fat, saturated fat,

and cholesterol.
Trumbo PR1,Shimakawa T.
Author information

Abstract
Tolerable upper intake levels (ULs) set by the Institute of Medicine
(IOM) are important, in part because they are used for estimating
the percentage of the population at potential risk of adverse
effects from excessive nutrient intake. The IOM did not set ULs for
trans fat, saturated fat, and cholesterol because any intake level
above 0% of energy increased LDL cholesterol concentration and
these three food components are unavoidable in ordinary diets.
The purpose of the analysis presented in this review was to
evaluate clinical trial and prospective observational data that were
not previously considered for setting a UL with the aim of
determining whether the current UL model could be used for
saturated fat, trans fat, and cholesterol. The results of this analysis
confirm the limitations of the risk assessment model for setting
 PCRM Physicians Committee for
Responsible Medicine

Standard American
Diet

14% PCRM 4 food groups

51% Processed

26% Animal plus Dairy

Sugar gets stored in muscle cells as glycogen (600g)
Sugar and rice cause insulin sensitivity and cure diabetes!

Fat gets stored in adipose cells as fat

Protein and fat cause insulin resistance and cause diabetes
Both have been strongly associated with type 1 and 2

 RICE
DIET
white rice
fruit juice
sugar
Mike Wilson: (450 lbs to 185) Ive gone from 25 prescriptions
a day, diabetic injections, and terrible arthritis, to no pills, no
medicines, no arthritis pain, and normal blood sugar levels. I
used to have all the fat diseases, to name a few: severe
diabetes, arthritis, gout, sleep apnea, insomnia, back pain, neck
pain, congestive heart failure, my heart stopped, and all this
drmcdougall.com
Have you eaten
rice?
Yellow Emperors Classic 200 BC

'Humanity receives qi through grains.

Grains enter the Stomach and are

transmitted by the Lung.

The organs all use [this] received qi.

Chapter 18
Wudang
Mountain (taoist)
Shaolin

Temple
(buddhist)
 Chinas Health Ministry 2016 Nutritional
Guidelines

The Chinese government has outlined a plan to

reduce its citizens meat consumption by 50%
 What Did Ancient Egyptians
Really Eat?
Comparing carbon atoms among
mummies reveals vegetarian
diets

45 mummies were tested, 13C remains largely

constant from 5500 to 2000BP and indicates
very low C4-intake. Barley and wheat were
major foods and no fish!

Journal of Archaeological Science

Volume 46, June 2014, Pages 114124
 Lets take a further step back

researchers in 2014 discovered a large number of seeds used in farming

at a site known as Ohalo II, on the Sea of Galilee, in Israel, from 23,000
years ago. Most of these seeds had scars, a mark that distinguishes
domesticated species, and a large number of plant specimens were
retrieved, with more than 140 species identified, including cereal grains
such as emmer, barley and oats

7500 BC Crops of rice, millet, legumes and other crops (Bangladesh,

Pakistan and India)

350,000 plant species, 80,000 edible, 7,000 cultivated!

 Researchers from George Washington University and the Smithsonian
Institution have discovered evidence to debunk the theory that
Neandertals disappearance was caused in part by a deficient dietone
that lacked variety and was overly reliant on meat. After discovering
starch granules from plant food trapped in the dental calculus on 40-
thousand-year-old Neandertal teeth, the scientists believe that
Neandertals ate a wide variety of plants and included cooked grains as
part of a more sophisticated, diverse diet similar to early modern humans.

peas, barley and wheat

Writing in the journalNature, Dobney and an international team of colleagues describe

how they analysed ancient DNA from microbes and food debris preserved in the
dental tartar, or calculus, of three Neanderthals dating from 42,000 to 50,000 years
ago. The difference was further backed up by DNA-based analysis of the diversity and
make-up of microbial communities that had lived in the Neanderthals mouths.

Neanderthals from El Sidrn showed no evidence of meat eating instead they appear
to have survived on a mixture of forest moss, pine nuts and a mushroom known as
split gill.
 History of Vegetarianism

Hippocrates, Pythagoras, Socrates, Plutarch

Genesis & Daniel, church fathers: Origen, Eusebius
Buddhists, Taoists, Hindus, Jains
Gladiators barley-men
Confucius
Da Vinci, Benjamin Franklin, Einstein, Tesla
WWII
Clinton
Carl Lewis, Edwin Moses, Dave Scott, Williams, Kendrick Farris,
European powerlifting champion and
Germanys strongest man, US boxing team captain

In 2006, 150,000 vegans in the UK. Today there are more than 540,000
350% increase

In 2009, 1% of the population was vegan. Today it is 2.5%

Are vegetarian diets sustainable, safe, satisfying?

One dietary group in the US is within normal BMI. Vegans,

the 2.5%

331 to 165 Two years

Cholesterol: 192 to 140
mgdL
 Normal, Necessary, Nice

I don't understand why asking people to eat

a well-balanced, vegetarian diet is
considered drastic, while it is medically conservative to cut
people open Dean Ornish

Animal protein and fat is implicated in many cancers

T. Colin Campbell studied protein for an entire scientific career and his crowning achievement
was directing the largest study of nutrition ever The China Study

Casein is the most significant carcinogen ever studied!

Populations that eat this way (<2% animal) have
longevity, live independently and avoid medications

Blue Zones: Okinawa Japan, Ecuador,

Sardinia, Italy, Loma Linda CA, Central Africa,
Northern Mexico, Papua New Guinea
Clinical trials show disease reversal : reversing cancer, heart disease,
diabetes, hypertension, high cholesterol and obesity

T. Colin Campbell WFPB (means no animal, oil, sugar/processed food)

Dr. Caldwell Esselstyn CVD 21 year study and 200 over 3.5 yrs (2
events)

Dr. Neal Barnard PCRM v Dr Atkins and v USDA Diabetes

Dr. Hans Diehl CHIP - 70,999 graduates and 31 published papers

Nathan Pritikin CVD

Dr. John McDougall 7 day program

Dr. Roy Swank MS 1000s patients over 35 years

Dr Walter Kempner Rice Diet

 The McDougall Program Cohort: The Largest Study of the
Benefits from a Medical Dietary Intervention
October 31, 2014
byJohn McDougall, MD

McDougall Diet

TheNutrition Journal on October 14, 2014 published the results of

1,615 patients who attended the McDougall 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
No Oil!
Anecdotally:-

acne
allergic reactions to food
alzheimers
anemia
arthritis
asthma
colitis, irritable bowel, crohns, diverticulitis, hemorrhoids, varicose veins, polyps, cancer
depression and anxiety
endometriosis and PCOS
fatigue
gallbladder disease
halitosis
headaches
hiatus hernia
hypoglycemia
kidney failure and nephritis
liver disease and hepatitis
lupus and autoimmune diseases
multiple sclerosis
thyroid
ulcers
J Am Diet Assoc.2009 Jul;109(7):1266-82.
Position of the American Dietetic Association: vegetarian diets.

Craig WJ1,Mangels AR;American Dietetic Association.

Author information

Abstract
It is the position of the American Dietetic Association that appropriately planned vegetarian diets,
including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide
health benefits in the prevention and treatment of certain diseases. Well-planned
vegetarian diets are appropriate for individuals during all stages of the life cycle, including
pregnancy, lactation, infancy, childhood, and adolescence, and for athletes. A vegetarian diet is
defined as one that does not include meat (including fowl) or seafood, or products containing those
foods. This article reviews the current data related to key nutrients for vegetarians including protein,
n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B-12. A vegetarian diet can meet
current recommendations for all of these nutrients. In some cases, supplements or fortified
foods can provide useful amounts of important nutrients. An evidence- based review showed that
vegetarian diets can be nutritionally adequate in pregnancy and result in positive maternal and
infant health outcomes. The results of an evidence-based review showed that a vegetarian diet is
associated with a lower risk of death from ischemic heart disease. Vegetarians also
appear to have lower low-density lipoprotein cholesterol levels, lower blood pressure,
and lower rates of hypertension and type 2 diabetes than nonvegetarians. Furthermore,
vegetarians tend to have a lower body mass index and lower overall cancer rates.
Features of a vegetarian diet that may reduce risk of chronic disease include lower
intakes of saturated fat and cholesterol and higher intakes of fruits, vegetables, whole
grains, nuts, soy products, fiber, and phytochemicals. The variability of dietary practices
among vegetarians makes individual assessment of dietary adequacy essential. In addition to
assessing dietary adequacy, food and nutrition professionals can also play key roles in educating
vegetarians about sources of specific nutrients, food purchase and preparation, and dietary
modifications to meet their needs.
Kaiser Permanente Nutritional Update for Physicians:
Plant-Based Diets
(the largest managed care organization in the US, 10 million members, 60 billion revenue)

Phillip J Tuso, MD;Mohamed H Ismail, MD;Benjamin P Ha, MD;Carole

Bartolotto, MA, RD

Intro:
The objective of this article is to present to physicians an update on plant-
based diets. Concerns about the rising cost of health care are being voiced
nationwide, even as unhealthy lifestyles are contributing to the spread of
obesity, diabetes, and cardiovascular disease. For these reasons, physicians
looking for cost-effective interventions to improve health outcomes are
becoming more involved in helping their patients adopt healthier lifestyles.
Healthy eating may be best achieved with a plant-based diet, which we
define as a regimen that encourages whole, plant-based foods and
discourages meats, dairy products, and eggs as well as all refined and
processed foods

Physicians (18,000!) should consider recommending a plant-based diet to

all their patients, especially those with high blood pressure, diabetes,
cardiovascular disease, or obesity.
to find ways to make plant-based diets
the new normal!
Conclusion: Further research is needed