Whole Food Plant-Based 'Mostly'

‘What To Do With Mostly and Plant-Based Eating’?

(‘Whole Food Plant Based Mostly’)

This paper will discuss some select issues about the boundaries of plant-based food consumption; there is no attempt here to be exhaustive in our comments.

In lifestyle Medicine we are taught to align ourselves with healthy food consumption in the form of a whole food plant-based. (WFPB) eating regimen. Specifically, the Lifestyle Medicine approach includes a mostly whole foods plant-based diet. So, this paper elaborates a bit about food choices that are outside the realm of whole plant food, both processed foods and animal-based foods that may or may not be consumed as part of the suggested eating style. We believe in a plant-strong eating regimen.

We know a good deal about unhealthy plant foods that are typically highly processed and unhealthy; a doughnut that contains processed wheat flour, sugar from beets, and some vegetable oil could be considered a vegan food because most all of the contents are from plant foods

What is frequently left up in the air is the issue of what if any animal-based foods or processed foods could be acceptable in this whole food plant-based eating regimen, and the amounts of these foods. Dr. Fuhrman offers us some specificity in this regard with his 90% rule” wherein food consumption should aim toward at least 90% unrefined plant food; then, processed food and animal-based foods would make up not more than 10% of total caloric intake. There is precedent for this in the Blue Zone people groups where some folks consume fish with some regularity and also goat’s milk. What do I think about this issue? Well, it is likely that when we consume 90% or more of our food and drink as powerfully healthy, disease preventive plant-based foods, that then we are insulated from the negative impact of an Oreo or 2 ounces of beef. Also, it is likely that there are biological individual differences in one’s tolerance for this sort of plan. Now, it seems to me that when we purposefully build into our eating regimen consumption of unhealthy foods, that we communicate something very important, that the Oreo and beef are an essential aspect of our eating, even though we have many decades of research indicating that they are unhealthy foods. Also, this is the sort of recommendation, that we can consume approximately 10% of our calories as unhealthy foods, that sets us up for slippage, consuming any amount, excessive amounts of these unhealthy foods. Let us remember that Oreos are designed to be addictive, to have specific amounts of fat, sodium, sugar, and flavorings to be addictive. So, one Oreo quickly becomes two. It reminds me of another cultural boundary violation, where we are hesitant to be clear about what is healthy and what is not. It would follow in my mind that we be crystal clear in saying that consumption of any of these addictive foods can pose risk, even if it is only 200 calories of our 2,000-calorie daily eating. The slippery slope is a real phenomenon. Then, if an individual lacks the resilience, conviction or psychological hardiness to abide by an ideal eating regimen, so be it. Let’s call it what it is instead of building into the formula something that can be confusing and unhealthy. And, let’s remember that part of the formula to counter food cravings is the availability of tasty, healthy plant-based recipes. Regularly consuming small amounts of unhealthy foods may simply act to continue food craving and food addiction, and the expectation of these unhealthy morsels.

Yes, yes, there are risks in becoming a rigid absolutist. One of the risks is that some consumers may just ignore the entire plan if they can’t have their pork chop regularly. And, it needs to be said that we fully recognize that eating several unhealthy meals per year may not result in any negative consequences because of the issues discussed above, that the overwhelming amount of healthy food likelyinsulates us against negative consequences. And, note that three or four unhealthy meals a year it is quite a different food consumption pattern than consuming small amounts of unhealthy stuff daily.

We hear a lot of references to low fat dairy products, fat-free yogurt, cooked egg whites, fish and etc. as acceptable alternative foods. We live in a culture in which some physicians and even some dietitians continue to recommend consumption of fish and poultry. Which are the least harmful animal-based foods and plant-based processed foods? Here we find ourselves in the middle of a quandary, an issue where there is not a consensus in the applicable research and where persistent toxic marketing initiatives push us toward a double bacon cheeseburger deluxe.

It is my view that we do ourselves a great disservice if we ignore the critical research findings of the five Blue Zone people groups. These people had an extended health span, living a long time without disease. And, their dietary practices were one of several lifestyle factors that led to this very positive outcome. All of these important lifestyle factors act together in a synergistic way to provide us optimal health.

The degree of risk involved in consuming any number of animal-based foods or plant-based processed foods appears to be on a continuum; the health risk posed by poultry and processed red meat is significant, while the risk of three or four low fat ginger cookies may be minimal. Of course, the degree of risk varies with frequency of consumption and the amount consumed.

We recommend against getting into a posture of eating in an unhealthy way because you are taking medications like statins or antihypertensive meds, because medications cannot protect you from the toxic effect of unhealthy foods.

Since the Blue Zone people consumed some animal-based foods like fish and goat’s milk; we do not want to ignore this precedent. So, this prompts us to make some recommendations about eating small amounts outside of the safe zone, but with caveats.

** 1) We must add a caveat here for senior citizens who have a life-long pattern of consuming the standard American diet., those over approximately 60 years of age. Obviously, this group of seniors are at risk for immune system compromise and therefore for chronic disease onset. They have accumulated over many decades, toxins from many sources that contribute to inflammatory disease and compromised immunity. If this special group opts to consume 5 to 10% of calories as these potentially unhealthy food products, we recommend that they visit their doctor twice a year for a medical evaluation including lab tests, so that there can be medical intervention if necessary.

2) A second caveat involves anyone with a chronic disease, whether that be diabetes, cancer, heart disease, inflammatory arthritis, dementia, obesity, high blood pressure or related conditions. This group also should have medical follow-up periodically if they are consuming these somewhat risky foods that may predispose them to a number of medical conditions. In my opinion it is risky business for people with active chronic disease to consume dairy products, meat products, or excessive sugar. The same applies to those who have had a chronic disease that is now in remission. There may well be exceptions to this guideline as there are oncologists who recommended consumption of select fish in order to increase protein intake.

3) Children are another special group because dairy products can result in numerous medical complications.

Therapeutic use of food supplements, nutraceuticals containing micronutrients is an important elaboration of this topic but, is beyond the scope of this paper.

Neither will we elaborate on the therapeutic use of smoothies, blended fruits and vegetables that might be hugely beneficial in disease prevention and disease reversal.

Some Main Points:

·       This is clearly a controversial topic with multidimensional and complex components

·       A core issue involves whether or not patients with chronic disease should be venturing out into the processed food and animal-based food neighborhood at all. Is there any advantage in consuming fish if you are being treated for active cancer or moderate to severe heart disease?

·       We know that children, the elderly, and athletes may have needs for increased protein. Can these animal-based products play a productive role in our eating without compromising our health? Are there healthy protein supplements? It’s interesting to consider pea protein versus whey protein.

·       The further we venture out into the processed food arena, the more likely it is that we will continue our sugar addiction and weight management issues.

·       Our cooking skills are a factor here in terms of the possibility of consuming excessive oils; how much is too much?

·       Food supplements are more popular now than ever before in human history; I recently met a lady who was consuming 23 different nutritional supplements every day. In America folks have this fixed idea that food supplements and medications are essential to good health. I would challenge that concept and take the position that most people can be quite healthy consuming only whole plant foods and plenty of clean water and perhaps green tea. The caveat here is that plant-based eaters need to be consuming a vitamin B 12 supplement and need to assure that their vitamin D levels are within normal limits.

·       It is imperative that all of us who are plant-based people have a certain level of skill in food selection and food preparation so that we can regularly consume a variety of delicious food. Note that healthy plant-based products are not hyper palatable like an Oreo cookie or a  Butterfinger candy bar. So, part of this plant-based lifestyle has to do with acclimating to new tastes and using healthy herbs and spices.

·       Some authorities recommend that plant-based aficionados not consume more than 10% of their food as processed food or animal -based food.

·       It is important to note that the Blue Zone people groups may consume some animal-based milk or some fish, and some of these folks lived to be centenarians who do not contract chronic diseases. How do I make sense of this? Well, it is quite likely that when we consume our very healthy plant-based foods, that we are then somewhat insulated from any toxic effects from the animal- based and/or processed foods; that is to say that the approximately 100,000 phytonutrients, including fiber, is protective within some range of consumption. Another issue that may be operative here is that a larger synergy is operative that may include other aspects of lifestyle like sleep quality, level of stress, use of food supplements, activity level and so on.

·       So, all things in moderation, including moderation or especially in moderation. I am not a fan of consuming all things in moderation because it gives the wrong message, that all things are permissible and tolerable. And that is just very likely untrue. This moderation issue sets us up for remaining habituated to a whole variety of processed foods and extending our food consumption to a somewhat regular consumption of animal-based foods. This is a particular potential stumbling block for those with active chronic disease, including obesity and cancer and heart disease, and diabetes.

·       So, if one would like to be a bit more precise about this whole issue, we may recommend regular consumption of 6-8 servings of whole plant foods every day that would include a lot of variety.

·       On the other hand, it must be emphasized that the amount of unhealthy foods consumed is a critical issue and, the frequency of that consumption it is also critically important. It appears that as we attempt to be specific about amounts and frequency, we enter into an amorphous issue area. We quickly get into issues involving the health of the immune system and whether these more unhealthy foods compromise the positive aspects of epigenetics, that is, the possibility that genes will be expressed to the benefit of our health and longevity.

·       Another important issue here has to do with food selection and food preparation because, we must be able to eat delicious home-cooked food every day. The average consumer, the cook in the house, must have these culinary skills.

·       Restaurants are a blessing and a curse; what percentage of us have a handle on the temptation issue especially if we are quite hungry and do not have a specific plan for eating in a given restaurant.?

·       Casein is the principal protein in animal products and it is linked to cancer cell growth.

·       Some would argue that it is overly restrictive and untenable to limit food consumption in any way; that this would interfere with the pleasurable aspects of eating. But when we make this sort of argument we need to remind ourselves of the holistic context that we are talking about; the disease epidemic is in some ways crippling our society and creating great misery in terms of mortality statistics, suffering related to chronic disease, and totally unacceptable levels of expense related to disease maintenance.

Meat and other animal-based foods:

·       The odds of obesity may increase by 18% for every 1% increase in calories from red meat, poultry, fish, or shellfish.

·       Animal protein intake in general has been associated with increased abdominal obesity and general obesity, even when researchers took into-account other dietary and lifestyle factors.

·       Regarding cholesterol, when people swapped beef, veal, and pork for chicken and fish there was no improvement in cholesterol levels.

·       Meat consumption appears to double the odds of school children becoming overweight, compared to plant proteins like beans.

·       Red and processed meats increase the risk for heart disease, stroke, breast cancer, colorectal cancer, advanced prostate cancer, pancreatic cancer, and type II diabetes. Probable mechanisms for this increased chronic disease risk include high levels of heme-iron, cholesterol, saturated fat, nitrates, nitrites, and sodium.

·       Discontinuing meat consumption can result in: reduced inflammation, lower cholesterol levels, a favorable microbiome makeover, genetic improvement, reduced vulnerability to type II diabetes, and consuming the right amount and the right type of protein.

·       Dr. Ornish points out that research from eight countries showed that dietary intake of meat and fat were associated with a highly significant increase in rheumatoid arthritis.

·       Much of the meat supply is contaminated with residual veterinary antibiotic drugs, pesticides and heavy metals.

·       Fried foods, cheese, meat and eggs are low nutrient density foods.

·       Frequent consumption of red meats, especially processed red meat like bacon, sausage and hotdogs, are strongly associated with increased higher diabetes risk.

·       Animal agriculture now feeds about 30,000,000 pounds of antibiotics to livestock every year. This raises concerns about antibiotic resistance.

·       Meat protein, including beef, fish, chicken, pork, causes almost exactly as much insulin to be released as pure sugar.

Researchers have linked processed meats to a higher risk of diabetes and cardiovascular disease.

It’s important to note this list of food groups that may have few healthy nutrients and/or may promote disease:

·       Sugar sweetened beverages

·       Processed meats

·       Fried foods

·       Processed snack foods with added salt, fat, sugar

·       Confections

·       High-fat dairy, especially with added salt and sugar

·       Red meats

·       Poultry

·       Eggs

·       Fish

·       Added fats and oils

·       Reduced fat dairy

·       Refined grains like white flour, white rice and white pasta

Poultry

·       Contains Advanced Glycation End Products (AGEs) that are harmful compounds that are formed when protein or fat combine with sugar in the bloodstream. They can  form in foods that have been exposed to high temperatures, such as during grilling, frying, or toasting.  High levels have been shown to cause oxidative stress and inflammation and have been linked to the development of many diseases, including diabetes, heart disease, kidney failure, and Alzheimer’s Disease, as well as premature aging.

·       Poultry, mainly chicken, in the EPIC Study is associated with three times the weight gain compared to red meat like beef. Compared to those who ate no chicken at all, those who consumed even less than an ounce of chicken daily had a significantly greater increase in their body mass indexes (BMI).

·       The USDA determined that children consuming an average serving of chicken could be ingesting in excess of the daily limit of dioxins. Heavy metals are concentrated in fish and chicken.

·       U.S. chickens are about 10 to 20 times more contaminated with flame retardant chemicals than in other countries.

·       High concentrations of phthalates, another class of plastics that are associated with obesity, have been consistently found in poultry.

·       The only fresh food found contaminated with BPA was sliced turkey. Bisphenol A (BPA) is found in the hard plastic bottles many people use every day, and in some  other products. It can imitate the body's hormones, and it can interfere with the production, secretion, transport, action, function, and elimination of natural hormones. And, BPA was found to accelerate the formation of new fat cells.

Fish

·       Dr. T Colin Campbell provides support for the contention that fish may prevent some aspects of heart disease, but ultimately has no effect on mortality from heart disease or even heart attack risk.

·       But the interesting thing about this process, says Dr. Manson, is that the more red meat you eat, the more meat-eating bacteria your body produces in your gut. Exposure to red meat changes the gut flora. “It essentially grows more microbes that can metabolize meat, “In humans, recent clinical studies evidence a positive correlation between elevated plasma levels of TMAO and an increased risk for major adverse cardiovascular events. A direct correlation between increased TMAO levels and neurological disorders has been also hypothesized. TMAO originates from bad bacteria in our gut when we consume a lot of choline in certain energy drinks, eggs and carnitine in meat; TMAO is also found in fish, and poultry.

·       As noted above heavy metals are concentrated in fish and chicken …

·       Salmon has more cholesterol per 100 calories than beef, pork, or chicken

·       All fish and shellfish are contaminated with potentially dangerous environmental chemicals, including mercury

·       And, the fish that provide the highest concentrations of healthy EPA and DHA, healthy fatty acids, are the same ones with the highest mercury levels. The health risks from mercury include damage to the heart, kidneys, the immune system, and the nervous system.

·       In addition to mercury, fish and fish oil contain other toxins that promote cancer and have damaging effects on the reproductive system. Given this information, it would appear that seafood would present a significant risk for children.

·       Fish and seafood had no significant association with risk of diabetes

·       If you decide to consume fish it is probably best to avoid farm raised fish because of increased level of toxins.

·       Research results are somewhat mixed regarding weather fish presents us with a healthy food or not. Research results that are covered in the popular media often recommended consumption of fish like salmon or sardines. Our recommendation is that if you decide to include fish in your healthy eating plan, that you limit this to once a week and consume a moderate portion.

·       The increase in fish farming raises the issue of antibiotics; it can take as much as a half-pound of antibiotics to produce just 1 pound of salmon. Researchers have found that most of the samples of common seafood in the United States tested positive for trace amounts of antibiotics.

·       Micro plastics: these plastic particles in the waters accumulate toxic compounds from the water, then, moves them, along with any chemicals originally in the plastic, into marine life, concentrating up the food chain and eventually ending up on our plates. As these particles travel through our bodies, they may then release any absorbed pollutants some of which play a role in the obesity epidemic. Children, pregnant women, and breast-feeding women may be especially vulnerable to these toxic effects.

·       Fish are not associated with lower inflammatory disease mortality like nuts are. This is probably because the benefits of the omega-3 fatty acids in fish is likely offset by industrial toxins that now contaminate much of the aquatic food chain.

·       Organotins: These are compounds that have hormonal disrupting effects and they activate the process of creating new fat cells known as adipocytes. Once activated they also recruit connective tissue stem cells to turn into new fat cells. We are exposed to these organotins through food, mainly from fish and other seafood.

·       Consuming low mercury content fish is a complex option because of fat content, toxins, a large insulin reaction, toxic microplastics and organotins.

·       High fish consumption may increase maternal cortisol levels that may result in higher blood cortisol levels in their sons and daughters.

·       Consuming fish oil may reduce inflammatory markers in those with chronic disease.

·       Fish contains hormone disrupting chemicals including DDT that is a presumed human obesogen, an obesity causing chemical.

Dairy Products

·        All yogurt contains dairy products that contain cholesterol and our ideal situation is to consume zero cholesterol in our diet.

·        In addition to cholesterol, dairy products contain saturated fat, sodium, estrogens and lactose.

·        These ingredients can predispose to Type 1 Diabetes, certain cancers, constipation, ear infections, sinus congestion, asthma, irritable bowel syndrome and weight gain.

·       It Is best for children not to consume dairy products because of reflux disease and other hypersensitivity reactions.

·       So, as I write this on December 23, 2019, I received an email from the Physicians Committee For Responsible Medicine (PCRM) outlining an important research article that documents further the toxicity of dairy products. In the referenced study in question, the author documents that those who consumed the most dairy products had the highest risk for total mortality, cardiovascular mortality, and cancer mortality. Clearly, consumption of dairy products as they are made available to us in this modern society, poses and unmistakable health risk!

·       So, the better choice would be to consume a dairy-free yogurt alternative that is made with soy or almonds.

·      So, eating traditional dairy containing yogurt, cheese, milk, ice cream and the like are complex and problematic.

·       High concentrations of pthalates have been found in some dairy products. Phthalates are a family of industrial chemicals used to soften PVC plastic and as solvents in cosmetics and other consumer products; can damage the liver, kidneys, lungs, and reproductive system, particularly the developing testes — according to animal studies.

Eggs:

·       Egg white consists primarily of about 90% water into which about 10% proteins (including albumins, mucoproteins, and globulins) are dissolved. Unlike the yolk, which is high in lipids (fats), egg white contains almost no fat, and carbohydrate content is less than 1%. They are quite high in protein.

·       The most efficient way to consume egg whites might be to boil the eggs, peel off the shells after cooking in some water and vinegar, and make a sandwich on a whole grain bun with sliced, cooked egg whites, sliced tomato, and some sliced red onion and seasonings such as black pepper and garlic powder. A variation to add nutrients and flavor might be to make a healthy vinaigrette out of balsamic vinegar, whole grain mustard, and puréed garlic, and drizzle this on the sandwich.

·       We do not recommend consuming the whole egg because of the cholesterol content, even considering that there are some healthy nutrients in the whole egg. An egg white contains fewer calories than a whole egg. It is also lower in protein, cholesterol, fat, vitamins, and minerals. The protein in egg whites is a whole protein, containing all nine essential amino acids.

·       On the negative side, adding some cooked egg whites to a plant-based diet may cause a dramatic rise in insulin output, as much as 60% increase within just four days. So, adding animal-based foods adds complexity to the food processing environment.

·       We do not recommend consuming raw egg whites because of the risk of allergies, salmonella poisoning and reduced biotin absorption.

·       It is important to note that animal protein in general is problematic. So, it follows that both the amount of consumption and the frequency of consumption of animal-based products are significant issues.  As we explore the literature, it is obvious that there are inconsistencies, contradictions and some degree of misinformation about what foods are most healthy and should be consumed. A healthy diet should include a wide variety of foods. it should be predominantly plant-based and high in fruits and vegetables, whole grains, nuts and beans.

·       Historically, eggs have been under scrutiny because of the high cholesterol in the yolk. However, eggs are rich in beneficial nutrients such as vitamins A and D, the antioxidants lutein and zeaxanthin, as well as iron and protein.

·       It is of note that in March 2019 a new observational study of more than 29,000 men and women found that for each additional 300 milligrams of dietary cholesterol per day, that there was a significant association with higher risk of cardiovascular disease. For each additional half an egg daily, the risk of cardiovascular disease and early death was higher by 6% and 8% respectively.

·       And, we need to be aware that that study does not show cause-and-effect; for individuals there may be considerable individual variation in the relationship between dietary cholesterol and heart disease. That is because of genetic and metabolic factors. Some people can eat a lot of eggs without seeing a significant rise in blood cholesterol levels

·       Eggs contain moderate amounts of healthy fat, mainly mono-unsaturated and polyunsaturated forms.

·       Cooked egg whites, at least in moderation, meaning one egg white 2-3 times a week, would seem to be mostly safe; but, remember the insulin spike.

Processed Foods

·       To some extent I put processed food in the same category as much of the fast food, both being a somewhat treacherous territory; both of these categories of food can confront us with the issue of temptation, food addiction and unhealthy ingredients that contribute to the disease epidemic.

·       So, another dilemma that we are faced with as we sometimes struggle to deal with the ‘mostly’ has to do with how much if any processed food to consume and which processed foods might we consume and why.

·       We now know that some processed food manufacturers load up the recipe with generous amounts of salt, sugar, and fat that, taken together, can be addictive or habituating, and contribute very significantly to the chronic disease burden. These foods are most often very high in calories and therefore contribute to obesity and tend to be inflammatory.

·       The ideal bread is homemade with your home ground wheat flour. The next best option is to consume Ezekiel bread or Genesis 1:29 bread, both of which contain healthy ingredients and plenty of fiber. They both meet the 5 to 1 Ratio Guideline: on the nutrition facts label, divide carbohydrates by dietary fiber. Ezekiel bread has 15 g of carbohydrates and 3 g of fiber; so, this yields a 5 to 1 ratio of 5.0. We are seeking at least a 5.0 result for grain-containing processed foods.

·       Soy-based processed foods:  we can now purchase all sorts of supposed  substitutes for animal-based products including hot dogs, cheese, tofurkey and etc. Be cautious here because these are highly processed foods that sometimes contain isolated soy protein or some variation of it. This soy concentrate increases IGF-I growth hormone and is found in all sorts of protein powders, power bars, cereals and in some soy milk. High levels of IGF-I is linked to the development of cancer of the breast, prostate, lung and colon. These products are highly processed and treated with acid and high heat. Also, be sure that the soy-based foods you consume are non-GMO and organic. For more information about soy, see my YouTube video titled ‘WW Soy PP Video’ and dated July 16, 2014. The YouTube channel is ‘William Zahler.’

·       The name of the game with these foods is hyper-palatability, super- stimulation, and compulsive as well as addictive consumption.

·       The processed food industry brings in more than $2 trillion annually.

·       This industry employs taste engineers who combine precisely the right amounts of sugar, salt, fat, and flavorings to activate the pleasure pathways in the brain that will facilitate addiction.

·       There’re are corrupting commercial influences everywhere you look in this process food industry. The American Academy of pediatrics has had a viscous relationship with Coke, Pepsi, and McDonald’s.

·       One estimate is that the global death toll from foods high in trans- fat, saturated fat, salt, and sugar is about 14 million lost lives annually.

·       The National Restaurant Association completely sidesteps any responsibility for these medical complications.

·       The truth is that there are easy, healthy, delicious, and satisfying meals that can help us to lose weight; but, we have to educate ourselves about them, purchase them, prepare them and eat them.

·       Obesity from these unhealthy foods is related to 20 different medical disorders!

·       The packaged food industry is happy to provide us with a variety of junk foods including low-fat junk, low carb junk, gluten free organic junk, and Paleo junk.

What’s to drink

·       Coffee has advantages and disadvantages, mostly advantages

·       Clean, filtered water is a superior drink

·       Green and white tea are superior beverages because of their phytonutrients and because they contain significantly less lead than older tea leaves like black tea and oolong tea.

·       Wine is consumed by many of the Blue Zone people groups and has dominant nutritional benefits; on the other hand, for many people alcoholic beverages have significant addictive potential and should not be consumed if the evidence of negative effects manifests themselves.

Recommendations and Comments

Remember, these recommendations are for the 5 to 10% of dietary calories that are in addition to multiple servings of great whole plant food. It is very likely that if you learn to cook diverse, tasty plant foods, you will not have cravings for a lot of unhealthy meat or overly processed plant foods. An example of an appetite satisfying dish might be white potato salad made with diced celery, a few olives, roasted red bell pepper, white potatoes with the peelings left on if possible, some diced pickle, and a dressing made with mustard, eggless mayonnaise, salt-and-pepper, puréed garlic and just a bit of balsamic vinegar. If you are diabetic or prediabetic you may want to skip the white potatoes and instead make a wonderful bean salad with similar ingredients.

 You may want to include the following foods in your 5 to 10% of non-whole plant foods in your eating regimen:

·       Nondairy yogurt, but not from coconut products which are quite high in fat

·       Cooked egg whites

·       Wild harvested salmon

·       If you want to include a small amount of chicken meat in an otherwise very healthy soup, that might contain organic vegetable broth, freshly chopped tomatoes, kale, cabbage, onions, carrots, garlic, celery, turmeric, pepper, curry seasoning, ginger, cardamom and other healthy seasonings of your choice. That could be considered an acceptable dish. Although, properly seasoned, the small amount of chicken would not be needed.

·       Note that infrequent isolated somewhat unhealthy meals, for example on a birthday or major holidays, for most people will probably not result in adverse medical issues. It is what we do on a daily basis that is very important.

We know with a high level of confidence that a whole, unprocessed plant food eating regimen offers us increased health span. The research evidence of this is decades long and exhaustive. The more we depart from this by eating animal-based foods or processed foods/Fast Food, the more we distance ourselves from optimal health. So, we do well to learn the ins and outs of food selection, food preparation, and the details about a varied consumption pattern. We recommend avoiding fad diets. We look at a Whole Food Plant-Based (WFPB) eating plan not as a diet, but rather as a lifelong way of managing our food consumption that can lead to optimal longevity without chronic disease. And, be aware that as we suggest these guidelines, it is in the context of an epidemic of disease in the United States that is often triggered by inflammatory processes and compromised immunity.

Also, and importantly, we do not want to leave the impression here that food consumption is the only lifestyle issue that is important. Clearly, one’s exposure to a variety of environmental toxins, physical activity level, level of stress, sleep quality, quality of relationships, and consumption of harmful substances are among the many lifestyle factors that can act in a synergistic way to determine our health outcomes and influence epigenetic processes.

It is my hope that dietitians, other allied health professionals and physicians can come together on these issues and offer their patients guidance that will help to enhance their vitality, and their physical and emotional well- being.

References

·   Davis, Brenda: ‘Diabetes essentials, the diet and lifestyle guide,’ Book Publishing Company, 2019.

·       Ding M, Li J, Qi L, et al: ‘Associations of dairy intake with risk of mortality in women and men: three prospective cohort studies.’ BMJ. 2019;27:367:l6204. 

 

·       Fuhrman, Joel: ‘Eat To Live,’ Little brown and Company, 2003

·       Fuhrman, Joel: ‘Fast food genocide, Harper Collins books, 2017.

·       Greger, Michael and Stone, Gene: ‘ How Not to Die,’ Flatiron Books, 2015.

 

·       Greger, Michael: ‘How not to Diet, ‘ Flatiron Books, 2019.

·       Kelly, John and Shull, Jeni: ‘Foundations of Lifestyle Medicine,’ American College of lifestyle Medicine, 2019.

·  Manson, JoAnn E: ‘Red Meat TMAO and Your Heart,’ Published Online, Sept 2019.

·       Ornish, Dean and Ornish, Anne: ‘Undo It, how simple lifestyle changes can reverse most chronic diseases, Ballantine books 2019.

·       Weil, Andrew: ‘ Dr.  Andrew Weil’s Self-healing, creating natural health for your body and mind-2019Aannual Addition’ Five T2 Ventures, 2019.

 

·       Zahler, William A: ‘Synergy and the Dynamics of Lifestyle Change’, Create Space and KDP, published January 2019.

·       Zahler, William: ‘www.lifestyle– interventions.com, “Optimal Nutrition Guidelines,”2018, online.

·       Zahler, William” YouTube channel: ‘William Zahler’

William Zahler, MSW, DipACLM

December 2019