h Ithy U! 2, <2 "Wg? The Little WFPB Booklet Tips on How to Adopt a Whole Plant-Based Foods Diet Helping you take your life back with whole plant-based foods! se nt ae : Terri Quenzer, Ph.D. Phone: 619-922-0696 Email: Terri@Quenzer.net TerriQuenzer.com BeTheHealthyU.comi Why Consider a Whole Food Plant-Based (WFPB) Diet? + Have you gained weight and can’t seem to get rid of it, no matter what you do? + Have you dieted and lost weight, only to gain it all back, plus more? + Have you been told by your doctor that you are pre-diabetic or diabetic, and that you risk losing your vision, your limbs, and dying of heart disease? + Are you afraid that getting cancer is like catching a cold — everyone seems fo get it and you could get it too? + Do you just want to have more energy? Feel your best? If you answered “yes” to any of these questions, a whole food plant-based diet could be right for you. So why not give it a try. This booklet is loaded with tips that will help you make a seamless transition over to a whole food plant-based diet.What is a Whole Food Plant-Based Diet? Whole: foods in their original, natural form with no (or minimal) processing. Plant-Based: foods that are derived from plants, including vegetables, fruits, whole grains, beans and legumes, and nuts and seeds. A whole food plant-based diet is not really a diet. Rather it is a way of eating that is centered on an abundance of colorful and delicious foods derived from plants. Awholeé food plant-based diet does not include any meat, dairy, fish, poultry, or eggs. That's because there is mounting evidence that those foods, the cornerstone of our western diet, are the cause of most of our health problems, including obesity, high cholesterol, hypertension, diabetes, heart disease (our number 1 killer), and many cancers. What Are the Benefits of Trying a WFPB Diet? Here are a few very common benefits: + Effortless weight loss (no calorie counting or portion control) * Lower cholesterol in days + Normalized blood pressure in days + Normalized blood sugar in days or weeks + Increased energy + Better sleep ¢ Reduction or elimination of headaches, including migraines + Clear and vibrant skin + Reduced or eliminated inflammation - Lower dosages and often elimination of medications ¢ Erectile dysfunction completely disappears + Lower back pain disappearsWhole Plant-Based Food Groups Group Spinach, kale, broccoli, bok choy, collard Unlimited, at 1 cup raw greens, cauliflower, Swiss chard, Napa __ least 1 serving cabbage, Brussels sprouts, arugula, per day mustard greens, tumip greens, beet greens, cilantro, parsley, green cabbage, purple cabbage, leaf lettuce, Romaine lettuce Asparagus, carrots, green beans, celery, Unlimited, at % cup raw or eggplant, mushrooms, onions, garlic, least 5 cooked sugar snap peas, summer squash, bell servings per peppers (any color), hot peppers, day artichoke, cucumbers, tomatoes, zucchini Sweet potatoes, white potatoes, purple 2-4servings ‘%cup potatoes, butternut squash, spaghetti squash, acom squash, corn, green peas, cassava (yucca), plantains. Apples, oranges, bananas, berries, 2-4 servings 1 medium mangos, watermelon, cantaloupe, piece honeydew melon, papaya, grapes, kiwifruit, apricot, peaches, nectarines, 1 cup berries or pineapple, lemons, limes melon Whole Foods: Black beans, kidney 2-5 servings % Cup cooked beans, pinto beans, black-eyed peas, chickpeas (garbanzo beans), navy beans, great northem beans, adzuki beans, cannellini beans, edamame (green soy beans), green, red, or black lentils, green or yellow split peas, tofu, tempeh Whole Grains: brown rice, quinoa, steel 5-8 servings %cup cooked cut oats, rolled oats, barley, millet, whole grain wheat, buckwheat, rye, farro, teff, + sorghum, 4 cup dry cereal Processed whole grains: corm, whole a slice breed wheat, and whole grain tortillas; whole wheat, whole grain, quinoa, and brown 1 small tortilla rice pasta; sprouted grain bread and tortillasWalnuts, almonds, cashews, pecans, hazelnuts, brazil nuts, pistachios, sunflower seeds, flax seeds, chia seeds, pepitas (pumpkin seeds), peanuts (technically a legume), nut & seed butters (the nut or seed is the only ingredient); preferably raw and unsalted nuts and seeds Whole Foods: avocados, olives Processed Oils: extra virgin olive oil, coconut oil, flaxseed oil Unsweetened non-dairy milks including almond, soy, oat, cashew, rice, coconut (use sparingly); nut-based cheeses 1-2 servings 1 ounce (% cup) nuts & seeds 2 tablespoons nut butters 0-2 servings ‘“%avocado 8 large olives 1 teaspoon oil 0-2 servings 4 cup milk 1 ounce cheese _ EEHow to Make Your Favorite Foods Plant- Based Breakfast Cereal (hot or cold) with almond milk or other nondairy milk, banana, raisins or blueberries, and cinnamon Ezekiel cinnamon raisin toast Bagel with hummus, avocado, or jam Papeakes or waffles without egg. Try topping with fresh Tui Scrambled tofu Veggie bacon or sausage Roasted potatoes or sweet potatoes Coffee with soy milk or caconut milk Soy latte with soy milk Lunch or Dinner Veggie deli slices or roasted veggies an whole wheat bread with hummus, avocado, lettuce, and tomato Soy milk yogurt or coconut milk yogurt Vegetable soup or minestrone (read the label for meat broth) Veggie, bean, garden, or portobello mushroom burger (no cheese) with hummus, avocado, lettuce, and tomato Bean and rice taco or burrito without the cheese Bean or vegetable chili with avocado instead of cheese Veggie pizza, no cheese, extra veggies and sauce Spaghetti with marinara sauce and chunky veggies, or pasta primavera Veagie fajitas with beans, rice, and guacamole (no cheese or sour cream) Salad with greens, chopped veggies, beans, quinoa, seeds, avocado, raisins, olives, and a dairy-free vinaigrette (no cheese)Substitutions Substitutions for Meat Beans and Legumes ‘ofu Versatile, fast, easy, and a great source of calcium. You can cook tofu or Includes lentils & dried peas. So versatile & an excellent source of protein and calcium! Add to burritos, soups, salads, pasta sauces, or | serve with cooked greens over brown rice, quinoa, or barley. eat it straight out of the package. Tofu is a fairly tasteless curd made from soy beans and will take on the flavor of whatever it's been cooked with Soft and Silken tofu has a texture similar to Greek yogurt and is good in dips, creamy sauces, and creamy desserts. Firm tofu holds its shape & is good for stir fries, soups, scrambles, and crumbled like ground beef. Tempeh Pronounced “tem-pay”. Fermented soy beans sold in packaged “cakes” alongside tofu and other meat substitutes. Tempeh is bland and can be flavored by simmering in a marinade for 30 minutes before using in a meal. Can be sliced, seasoned, & sautéed or baked, or crumbled & prepared in ways similar to crumbled ground beef. Seitan | Pronounced “say-tan”. Made from vital gluten, the protein portion of wheat. Avoid seitan if you have Celiac’s disease or are gluten-intolerant. Seitan is made from a dense elastic dough that when cooked and sliced, has a meat-like texture. You can purchase seitan in the meat substitute section in health food stores and many regular grocery stores. Use seitan as you would meat sliced from a roast, either with a gravy or sauce, ona sandwich, in a salad, tossed into a stir fry, or in a tomato-based sauce over pasta Veggie Burgers A great meatless substitute for burgers, these are made from vegetables or beans with grains or potatoes and often seeds and seasonings. Watch out for ones made with egg or other dairy. Portobello Mushrooms Also a great meatless substitute for burgers with their meaty texture and flavor or sliced and added to soups, sauces, and stir fries. For the best burgers, marinate in a balsamic-based marinade and grill or bakeSubstitutions for Dairy Milk ream and Creamer Yogurt Non-dairy milks: almond milk, soy milk, oat milk, cashew milk, hemp milk, rice milk, and coconut milk (high in saturated fat) are available in health food stores and major grocery stores. These milks are delicious & come sweetened or unsweetened, with or without vanilla. Unsweetened, non-vanilla milks are great in savory dishes. lon-dairy milk (see above), soy creamer, coconut creamer, cashew cream, pureed silken tofu, soy sour cream, pureed beans, mashed potatoes, soy whipping cream Many great yogurts made from soy milk, coconut milk, almond milk or other non- dairy milk are available in health food stores and most major grocery stores Cheese Alterna- tives Non-dairy versions of cheeses such as. cheddar and mozzarella are available in most stores. Daiya is one of the tastier brands. These are made with oil & high in fat. Nut- and tofu-based cream cheeses are available in health food stores and online. Excellent versions can often be found at farmers. markets and street fairs. Nutritional yeast comes in powders or flakes, has a cheesy, nutty flavor, and can be added to sauces or sprinkled over foods. Mixed with coarsely ground pecans, almonds, & a sprinkle of salt, it makes a great parmesan-like cheese. Nutritional yeast is available in health Ice Cream Butter | food stores and online. Many great ice creams made from soy milk, coconut milk, almond milk or other non-dairy milk are available in health food stores and most major grocery stores. Non-hydrogenated, dairy-tree margarine or spreads such as Earth Balance and Spectrum. These made from oil & high in fat. Available in most stores. Mayo- nnaise Egg-free and dairy-free, also called vegan mayonnaises such as Vegenaise & Earth Balance. Major labels such as Hellmann’s also have egg- & dairy-free versions. Available in most stores. Substitutions for 1 Egg 1 tablespoon ground flaxseed +3 tablespoons water or other liquid 1 tablespoon ground chia seeds + 3 tablespoons water or other liquid % ripe banana, mashed % cup unsweetened applesauce % cup canned pumpkin or squash % cup silken tofu, puréed 1% teaspoon Ener-G egg replacer + 2 tablespoons water 2 tablespoons mashed white or sweet potatoes 2 tablespoons instant mashed potato flakes 2 tablespoons tomato paste 1 tablespoon agar-agar +4 tablespoons boiling water 1 teaspoon baking soda +1 tablespoon vinegar for fluffier baked goodsA Few Plant-Based Staples Tamari = Braggs Aminos = soy sauce: soy sauce is made from soy beans and wheat whereas tamari and Braggs are made from only soy beans. Tamari and Braggs are slightly more viscous than soy sauce and a little more flavorful. You can find Tamari and Braggs in health food stores and now in many major grocery stores. Nutritional yeast: comes in powders or flakes and has a cheesy, nutty flavor. Great in sauces, burritos, tacos, sandwiches, or over scrambled tofu. Try it in pesto. You can find nutritional yeast in the supplement section of health food stores. Hummus: made from chickpeas, you can find hummus plain and in all sorts of great flavors. Hummus is great as a spread on toast, bagels, and sandwiches, or as a dip. Be sure to read the label — sometimes they sneak in mayonnaise, yogurt, or milk to make it creamier. Ground flaxseeds: buy the whole seeds, grind them yourself in a coffee grinder, then immediately store in the freezer in a sealed container, otherwise they quickly oxidize and lose their nutritional value. Not only are these a great source of healthy omega-3 fatty acids (1-2 tablespoons/day) that are great sprinkled over cereal, soups, and salads, they make great egg replacers by processing or blending together one tablespoon of ground flax seeds with three tablespoons of water per egg. You can find whole flaxseeds in packages and in the bulk section of health food stores and many major grocery stores as well as Trader Joe’s. Getting Started Decide you are going to try it! Take it one or a few meals at a time. Don’t worry about what you will or will not eat a week, month, year, or several years from now. Start with foods you know and like that have no meat, dairy, fish, or eggs. Maybe pasta with veggies, a bean and rice burrito, or even a peanut butter and jelly sandwich. Use the charts provided to help you make your favorite foods plant-based.Meal Planning Here are some ideas for meals to help get you started. You can find amazing plant-based recipes available for free on the internet as well as in cookbooks (see the reference section) to help you prepare the food ideas listed here. Breakfast Ideas * Cold Cereal with nondairy milk walnuts, bananas and/or berries (fresh or frozen). e Whole grain (hot) cereals such oats, brown rice, quinoa, barley, millet, wheat berries, and others with cinnamon, chia seeds, nuts, and fresh fruit. « Fresh fruit that are in season. « Whole wheat or whole grain toast with hummus, avocado, or a nut butter (nuts are only ingredient). e Buckwheat pancakes or waffles (see egg & milk substitutes) topped with slivered almonds and fruit. * Scrambled tofu. « Soy chorizo scrambled with tofu or beans and veggies such as mushrooms, broccoli, corn, and/or spinach. « Veggie sausage or bacon, although processed, allow you skip all the saturated fat and cholesterol. They're great flavor enhancers. e Breakfast burrito with scrambled tofu, soy chorizo or beans, brown rice, and salsa in a flour tortilla (preferably a whole wheat or whole grain flour tortilla) or enjoy over corn tortillas (breakfast tacos). « Fruit smoothie — blend together your favorite fresh and/or frozen fruits with some nondairy milk and green it up with a handful of spinach, kale, or other greens! Breakfast burrito Cereal with fruit & Buckwheat pancakes with tofu & veggies nuts with fruitMeal Planning (Cont’d) Lunch and Dinner Ideas e Soups are easy to make, delicious, and satisfying, there are many great plant-based soups such as minestrone, lentil soup, tomato soup, mushroom-barley soup, bean soup, potato soup, and roasted butternut squash soup. e Salads with greens such as romaine lettuce, spinach, arugula, and/or kale and a variety of cut vegetables, a generous serving of beans (your favorite kind) and quinoa for a satisfying meal. Dress with balsamic vinegar and a splash of fresh lemon or lime juice. Skip the cheese and dairy-based creamy dressings e Sandwiches and Wraps begin with whole grain bread, tortilla, or collard green that's been dipped into boiling water for about 10-15 seconds. Add flavorful spreads such as hummus, mustard, fresh avocado, or olive tapenades, fillings such as veggie or bean burgers, portobello mushrooms, raw veggies, roasted veggies chickpea salad, meatless deli slices (made with meat substitutes), veggie hot dogs, veggie sausages, or veggie meatballs. Plant-based soups and saladsA variety of plant-based sandwiches, wraps, and burgers.Meal Planning (Cont’d) Lunch and Dinner Ideas « Pizza with no cheese, extra sauce and extra veggies. Have it with a traditional marinara sauce or a no-cheese pesto sauce. « Pasta — top whole wheat or whole grain pasta with a basic red marinara sauce, a roasted red pepper sauce, no-cheese pesto sauce, or nut-based creamy sauce. Add veggies and herbs to any sauce. The veggies can be cooked down in the sauce or roasted, sautéed, or steamed and then added to the sauce. e Beans, any kind you like, cooked or canned, can be added to soups and salads, or served with rice or other whole grains in burritos, tacos, or serve with greens over whole grains. e Whole Grains such a brown rice, quinoa, barley, oats, millet, wheat berries, and others go hand-in-hand with beans, and make tasty, satisfying additions when added to soups, salads, and sandwiches. They also make great cereals and porridges.Eating Out in Restaurants To avoid animal-based food and minimize oil, ask lots of questions and be clear about what you want and what you don't want. Don’t assume something is vegan just because there's no visible meat or cheese. There’s often hidden animal-based ingredients that you have to ask about, including: e Eggs cooked/baked into veggie & bean burgers, bread, pasta, batter, and baked goods. « Foods cooked or baked with butter or cheese. e Butter smeared on bread, a bun, or a potato before it’s toasted or baked. « Mayonnaise or mayonnaise-based spreads smeared inside buns. Lard in beans. Chicken, beef, or fish broth in a veggie or bean soup. Parmesan cheese in a vinaigrette. Mayonnaise in hummus or guacamole. Ask to have foods cooked with water instead of oil if possible. Order dressings and sauces on the side to use less and prevent unwanted surprises.Eating Out in Restaurants (Cont'd) Finding Good Plant-Based Food e Vegan-only restaurants — e.g., Veggie Grill or Native Foods Cafe. Beware of oil and processed, refined ingredients. e Do-It-Yourself (DIY) restaurants — build your own burritos, tacos, sandwiches, salads, or pizzas by selecting only the ingredients you want from a wide variety of veggies, beans, and other plant-based (e.g. Chipotle Mexican Grill, most sandwich shops and salad bars, and pizza joints (e.g. Pieology, Blaze Pizza)). e Skip the meat, cheese, sour cream, and mayo e Add guacamole, fresh avocado, or extra sauce and veggies. e Go for whole wheat or whole grain tortillas (also corn), bread, and crust when available. e Make your own fresh salad dressings with balsamic vinegar and/or a squeeze of fresh lemon or lime. e Conventional restaurants often offer great salads, pasta dishes, pizzas, sandwiches, veggie appetizers, and veggie side dishes. Make sure they leave off the meat, cheese, eggs, butter, mayo, and dairy-based sauces and spreads. e Ethnic restaurants offer a variety of flavorful veggie-bean- based dishes that are often served with rice (preferably brown) or noodles (preferably brown rice, quinoa, or whole wheat). e Avoid foods cooked with dairy, fish sauces and animal- based broths. So many choices, including Italian, Mexican, Asian, Indian, and Ethiopian restaurants. e Sushi restaurants offer outstanding veggie rolls, avocado rolls, and cucumber rolls, with ginger, soy sauce, and wasabi, and don't forget the edamame and seaweed salad. Ask for miso soup without bonito (fish flavoring). Go to happycow.net to search for vegan and vegan-friendly restaurants near you. And don't forget to tip your servers well.Will | Get Enough Nutrients? Protein. We need protein to build and repair all tissues and to make hormones and enzymes. The daily requirement for protein is 0.36 grams of protein per pound of body weight, which is equivalent to ~ 8-10% of total daily calories, assuming enough calories are consumed. All WFPB foods, with the exception of most fruit have at least 8-10% of their calories coming from protein. Most leafy green and cruciferous vegetables get 30-50% of their calories from protein! Most other vegetables are on the low end and get around 15% of their calories from protein (still greater than 10%). There are exceptions such as zucchini, with nearly 30%, portobello mushrooms with nearly 40%, and white mushrooms with 56% of their calories from protein! Most whole grains, nuts, and seeds also have around 15% of their calories from protein. If you consume a WFPB diet with minimum oil and refined food, you can easily meet your daily protein needs. Calcium. We need calcium for strong bones and teeth, and for proper function of our heart, muscles, and nerves. Calcium from WFPB foods is absorbed and retained better than from other sources. While all WFPB foods have calcium, beans, tofu, broccoli, bok choy, and other leafy green vegetables are especially good sources of calcium. Fortified cereals and non-dairy milk are also good sources of calcium. Iron. We need iron to help transport oxygen in our blood to all our tissues and organs. Many plant-based foods are rich in iren including beans, lentils, cooked oats, whole wheat bread, nuts and seeds, and kale. Some cereals are fortified with iron, such as Cream of Wheat. The form of iron in plant-based foods makes it harder for us to absorb. Eating foods that are high in vitamin C such as citrus fruits. (oranges, limes, lemons), kiwifruit, red peppers, tomatoes, broccoli, and bok choy enhance absorption of iron.Zinc. We need zinc to help with our immune system, wound healing, and blood sugar control. Excellent plant- based sources of zine include whole grains, tofu, tempeh, beans, peas, lentils, nuts, seeds, and fortified breakfast cereals. Phytates are compounds in plant-based foods that interfere with absorption of zinc. Absorption can be increased by soaking beans, grains, and seeds for several hours before cooking. Sprouting grains and beans also increases absorption. Vitamin B12. We need vitamin B12 for proper nerve function and to make red blood cells. Vitamin B12 is produced in animals by bacteria that they ingest from soil, and we get vitamin B12 in our diet by eating animals. Plant-based foods are deficient in vitamin B12 because the soils they are grown in are deficient in the bacteria that produces vitamin B12. The best way to get vitamin B12 on a plant-based diet is by taking a supplement. The RDA for vitamin B12 is 2.4 micrograms per day. Some experts recommend taking a 1,000 microgram supplement 1-2 times per week. Vitamin D3. We need vitamin D to help us absorb calcium and for proper function of our muscles, nerves, and immune system. Most foods are deficient in vitamin D, regardless of the source. Vitamin D is often called the “sunshine vitamin’ because our skin produces it when exposed to direct sunlight. Most people don’t get enough sun exposure and are deficient in vitamin D, regardless of their diet. Supplementation of 1,000 — 2,000 IU vitamin D3 daily is recommended by some experts when sufficient vitamin D production by direct exposure to sunlight is not possible. Omega-3 Fatty Acids. Omega-3 fatty acids lower the risk of heart disease and help the immune system and brain. Plant-based sources of omega-3 fatty acids include ground flaxseeds, chia seeds, and walnuts. Experts recommend 1- 2 tablespoons of flaxseeds (ground) or chia seeds daily. These can be added to smoothies or sprinkled over cereal, soup, Salads, and pasta.Resources Websites BeTheHealthyU.com FatFreeVegan.com ForksOverKnives.com PCRM.org NutritionFacts.org 21DaykKickstart.org Engine2Diet.com OhSheGlows.com DrMcDougall.com Books The China Study, T. Colin Campbell, PhD and Thomas M. Campbell Il, MD. Comprehensive study of the effects of both animal- and plant based foods on health. Campbell details the link between nuirition and chronic degenerative diseases. Whole: Rethinking the Science of Nutrition, T. Colin Campbell, PhD and Howard Jacobson, PhD. Why the food, pharmaceutical, and healthcare industries want to keep us sick and how we can make ourselves healthy. Prevent and Reverse Heart Disease, Caldwell B. Esselstyn Jr., MD. Challenges conventional cardiology with the scientifically proven nutrition-based cure for heart disease: a whole food plant-based diet. Eat to Live, Joel Fuhrman, MD. Fuhrman takes a nutrient-packed, healthful approach to nutrition for permanent weight loss and optimal health. 21-Day Weight Loss Kickstart, Neal D. Barnard, MD. Lose weight, gain health, and feel great in only 21 days by trying a whole food plant-based diet. The Pleasure Trap: Mastering the Hidden Force that Undermines Health & Happiness, Douglas J. Lisle and Alan Goldhamer. Learn why it's not our fault that we're fat and sick, and how to easily get thi and healthy. The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds, Rip Esselstyn. All without counting calories or going hungry with Rip’s whole food plant-strong approach to nutrition.The Complete Idiot's Guide to Plant-Based Nutrition, Julieanna Hever, MS, RD, CPT. Learn why and how to live a plant-based lifestyle Fast Food Nation, Eric Schlosser. Eye-opening Jook at the consequences of the convenience of fast food on the standard American diet, our health, our waistlines, other cultures, and the environment. Cookbooks The Prevent and Reverse Heart Disease Cookbook, Ann Crile Esselstyn and Jane Esselstyn Vegan Bowls, Zsu Dever Quick-Fix Vegan, Robin Robertson The China Study Cookbook, Leanne Campbell, Ph.D. Oh She Glows Cookbook, Angela Glidden (also OhSheGlows.com) Documentaries Fat, Sick, and Nearly Dead Forks Over Knives Forks Over Knives Extended Interviews Food Matters Hungry for Change Killer at Large: Why Obesity is America's Greatest Threat The Engine 2 Kitchen Rescue VegucatedTalk to your Doctor If you try a WFPB diet, be sure to let your doctor know about your change in diet, especially if you are taking any medication. The positive health changes you are about to experience could impact the dosages of your medication(s), even in as little as 7 days! As a result, your medication may become too strong and your doctor could have to reduce your dosage or possibly even eliminate a medication. If you are taking any kind of blood-thinning medication such as Coumadin or warfarin, you can enjoy the leafy green vegetables as long as you notify your doctor so that your doctor can adjust your dosage accordingly. About the Author Terri is passionate about helping others take their life back with the power of plant- based nutrition! Terri coaches and teaches the nuts and bolts of a plant-based diet, including how to cook delicious and satisfying plant-based foods as well as the science behind the nutrition to make plant- based choices simple and fun. She has helped transform the lives of many people by helping them lose weight, lower cholesterol, normalize blood pressure and blood sugar, and reduce or completely eliminate medications, all with plant-based nutrition. And she can do the same for you. Terri's background includes a Ph.D. in Chemistry from the University of New Mexico, a Certificate in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies and Cornell University, a Professional Certificate in Plant-Based Cooking from Rouxbe Cooking School, and a Certificate of Completion of a one-year Health Coach Training Program from Hilton Johnson Productions. Terri lives and teaches her online programs from her home in Encinitas, CA. Visit Terri at www.BeTheHealthyU.com and www.TerriQuenzer.com, and be sure to sign up for her newsletter.