Whole Food Plant-Based for Health

Whole Food Plant-Based for Health My mission is to provide the education, tools and resources you need to transition to, and enjoy, a Whole Food Plant-Based way of eating.

Plant-Based Nutrition Certificate, Completed (August, 2020), T. Colin Campbell Center for Nutrition Studies and eCornell.

Here are some great tips too help identify “ultra-processed” foods.
01/03/2024

Here are some great tips too help identify “ultra-processed” foods.

Ultra-processed foods have been linked with a litany of health problems. Here’s a guide for identifying them.

Walking after eating provides significant benefits in blood sugar control. WFPB eating plus some exercise for the win!
11/27/2023

Walking after eating provides significant benefits in blood sugar control. WFPB eating plus some exercise for the win!

A new paper suggests that it takes far less exercise than was previously thought to lower blood sugar after eating.

Akiva Gersh, the Vegan Rabbi, is making sure vegan soldiers have vegan food.
10/20/2023

Akiva Gersh, the Vegan Rabbi, is making sure vegan soldiers have vegan food.

Akiva Gersh, known as the Vegan Rabbi, is spearheading an initiative to distribute fresh, healthy, kosher vegan meals for IDF soldiers on the front lines.

Gmar chatima tovah! May you be inscribed in the Book of Life! For those fasting, I hope you have a meaningful fast.
09/24/2023

Gmar chatima tovah! May you be inscribed in the Book of Life! For those fasting, I hope you have a meaningful fast.

Make sure you Are eating your fruits and veggies!
08/29/2023

Make sure you Are eating your fruits and veggies!

“Produce prescriptions” are part of a growing effort in health care to provide food as medicine to potentially prevent chronic health conditions.

08/04/2023
All fats are not created equal.
07/25/2023

All fats are not created equal.

07/25/2023

Potato phobia is as big as fruit phobia. You can enjoy and eat both A cold baked white potato is a great food for the gut. A cold baked sweet potato is the perfect grab n go sweet treat. Just don’t load them with butter and sour cream. Leave nature alone.

05/13/2023

Let’s examine the impact of the high fat, low carb diet on the gut microbiome, and the health implications of long-term ketogenic diets. If you want a healthy gut microbiome, and all the benefits that flow from it, the solution is simple: Eat More Plants.

05/06/2023

The following excerpt comes from Dr. Campbell’s Whole: Rethinking the Science of Nutrition, released 10 years ago. It explores how reductionist measures in nutrition fail to account for the variability of natural processes.

05/05/2023

Advice almost 1000 years ago. Still rings true. Diet and lifestyle first.

04/26/2023

WASHINGTON, D.C.—Consume minimally processed plant foods and minimize consumption of red and processed meat to manage diabetes, advises the Diabetes and Nutrition Study Group of the European Association for the Study of Diabetes in new recommendations published in the journal Diabetologia. Very-lo...

Do you have high cholesterol? A WFPB diet can lower cholesterol without the side effects of medications. Statins may inc...
04/15/2023

Do you have high cholesterol? A WFPB diet can lower cholesterol without the side effects of medications. Statins may increase diabetes risk; a WFPB diet lowers your diabetes risk.

Statins, drugs which are used to lower cholesterol, appear to contribute to diabetes risk, according to a review paper published in the European Journal of Pharmacology.

If you eat a wide variety of fruits, vegetables, grains, and legumes, and you consume enough calories for a healthy diet...
03/30/2023

If you eat a wide variety of fruits, vegetables, grains, and legumes, and you consume enough calories for a healthy diet, it is extremely rare to consume too little protein. Did you know that most people overestimate the amount of protein they need to consume?

02/16/2023

It’s surprising there is so much fuss in the United States about getting enough protein when less than 3 percent of adults don’t make the cut. (Presumably folks on extreme calorie-restricted diets who just aren’t eating enough food, period.) Indeed, 97 percent of Americans do get enough protein.

There is a nutrient, though, for which 97 percent of Americans are deficient. Less than 3 percent of Americans get the recommended minimum adequate intake of fiber. So, the question isn’t where do you get your protein? but where do you get your fiber?

Fiber is found in whole, unrefined plant foods, such as beans, fruits, whole grains, and vegetables. Although fruits and vegetables contain fiber, many of them are also made up of about 90 percent water. Therefore, the fiber superstars are legumes—beans, split peas, chickpeas, and lentils—and whole grains. And, it turns out that legumes and whole grains also contain plant-based proteins.

Watch the video "Do Vegetarians Get Enough Protein?" at http://bit.ly/2nXTcX9 and "Is Fiber an Effective Anti-Inflammatory?" at https://bit.ly/3gVFH2D to learn more.

Eating flax seeds may reduce your blood pressure!
02/16/2023

Eating flax seeds may reduce your blood pressure!

Extraordinary results reported in a rare example of a double-blinded, placebo-controlled, randomized trial of a dietary intervention (flaxseeds) to combat one of our leading killers, high blood…

Statehood for eating more veggies.
01/17/2023

Statehood for eating more veggies.

No need to overhaul your life to incorporate more vegetables into your diet — simply toss them into what you are already making.

𝗡𝗲𝘄 𝗖𝗼𝘂𝗿𝘀𝗲 𝗕𝗲𝗴𝗶𝗻𝗻𝗶𝗻𝗴 𝗝𝗮𝗻𝘂𝗮𝗿𝘆 𝟭𝟬!𝗙𝗼𝗼𝗱 𝗙𝗼𝗿 𝗟𝗶𝗳𝗲: 𝗞𝗶𝗰𝗸𝘀𝘁𝗮𝗿𝘁 𝗬𝗼𝘂𝗿 𝗛𝗲𝗮𝗹𝘁𝗵Based on the Physicians Committee’s successful 21-Da...
11/30/2022

𝗡𝗲𝘄 𝗖𝗼𝘂𝗿𝘀𝗲 𝗕𝗲𝗴𝗶𝗻𝗻𝗶𝗻𝗴 𝗝𝗮𝗻𝘂𝗮𝗿𝘆 𝟭𝟬!

𝗙𝗼𝗼𝗱 𝗙𝗼𝗿 𝗟𝗶𝗳𝗲: 𝗞𝗶𝗰𝗸𝘀𝘁𝗮𝗿𝘁 𝗬𝗼𝘂𝗿 𝗛𝗲𝗮𝗹𝘁𝗵
Based on the Physicians Committee’s successful 21-Day Vegan Kickstart book, this seven-class series guides participants on a journey toward healthy weight loss, healthy weight maintenance, and an overall healthful and sustainable diet. For some participants, this maybe the first time that food choice is prioritized over restricting food amounts as a guiding principle to support long-term health. This is a lifesaving learning experience bolstered by delicious plant-based recipes that help to lower cholesterol, control diabetes, lower blood pressure, and even boost energy and mood. Each class features a cooking demonstration, along with handouts of easy and affordable recipes participants can prepare at home.

𝗙𝗲𝗮𝘁𝘂𝗿𝗲𝗱 𝗖𝗹𝗮𝘀𝘀 𝗧𝗼𝗽𝗶𝗰𝘀 𝗜𝗻𝗰𝗹𝘂𝗱𝗲:
Power of Your Plate (Jan. 10, 2023)
Let’s Go! (Jan. 17, 2023)
Getting in Gear (Jan. 24, 2023)
Breaking the Food Seduction (Jan. 31, 2023)
Keys for Natural Appetite Control (Feb. 7, 2023)
Digestive Health (Feb. 21, 2023)
Healthy Blood Pressure (Feb. 28, 2023)

Cost: Full 7-class series is $150; Individual classes are $25

Based on the Physicians Committee for Responsible Medicine's successful 21-Day Vegan Kickstart program. Depending on one's perspective, the Kickstart is about losing weight, maintaining a healthy weight, or simply embracing an overall healthful diet.

I am thrilled to announce that I am now a licensed Food for Life Instructor.Food for Life is an award-winning nutrition ...
11/16/2022

I am thrilled to announce that I am now a licensed Food for Life Instructor.

Food for Life is an award-winning nutrition education and cooking class program that provides an innovative approach to diet-related chronic diseases. Since 2001, Food for Life has been a pioneer in delivering hands-on information about the direct role of plant-based nutrition in health and disease prevention to communities around the world. For more information visit www.coachlauriealtman.com/ffl

Lots of classes coming in 2023!

Carbs, carbs, carbs!
11/09/2022

Carbs, carbs, carbs!

Dan Buettner shared a post on Instagram: "Blue Zones diets are 90% to 100% plant-based and very-high in carbohydrates. About 65% carbs, but not simple carbs like muffins and cakes — complex carbs like beans, oatmeal, 100% whole-wheat bread, quinoa, barley, potatoes and sweet potatoes. Complex carb...

10/07/2022

All the talk of protein is much ado about nothing. Let me explain using this picture as an analogy from when I did Ironman in 2011.

I trained pretty hard for this race and i was very proud of my 12 hr time. Very respectable by any standards BUT in no way elite.

Now, that bike you see is an aero tri bike. The helmet is aerodynamic as are the wheels. The set up was pricey. Ridiculously pricey.

Looking at the science of aerodynamics my whole expensive set up probably got me maybe 1 minute faster time. While I am happy with my time I didn’t come even close to winning anything, and short of a jet pack or new genetics, there is no way I could even compete. To get to world championships in my age group I needed a 10 hr Ironman. That one minute saved was worthless and my aero set up, though it looked super cool, was really a waste of money.

That pretty much sums up my feelings on protein. In America everybody gets enough protein. On Simon Hill’s plant proof podcast there was an excellent discussion about the nuances of protein BUT it was pretty much accepted that everybody gets over the RDA.

Now if you think extra protein will make you lose weight, or gain muscle without exercising, you would be very wrong. Study after study has shown that just consuming more protein without exercise doesn’t do much.

What if you are an athlete? Well, that is where the bike analogy comes in. Studies do show a slight advantage between 1 mg/kg and 1.6 mg/kg BUT the advantages are really small. In some studies there is a small lean mass gain without strength gain. In some a very small strength gain. So small it would be hard to notice.

If you are an amateur athlete it is like my bike. Maybe a few seconds faster but is it worth it? If that minute means qualifying for Kona IM Championships, alright. For most that isn’t the case.

The problem I see is that people are stressing like crazy over protein. Overeating foods, buying shakes, getting bloated, and it just isn’t necessary.

The best thing you can do to improve your health is stop eating ultra-processed foods.
10/02/2022

The best thing you can do to improve your health is stop eating ultra-processed foods.

Ultra-processed foods are extra tasty concoctions that we eat every day. They are also linked with chronic diseases and a higher risk of early death.

Professional athletes thrive on a plant-based diet. What about you?
09/20/2022

Professional athletes thrive on a plant-based diet. What about you?

Relief pitcher Ryan Sherriff is upping his game with the help of a plant-based diet. Read our interview with Sherriff here.

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