Plant-Based Resources

Share a great recipe or restaurant, ask a question about how to cook something, or mention a good ingredient substitute or packaged food.

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Re: Plant-Based Resources

Postby MikeyG » Tue Dec 16, 2014 11:10 pm

It's all in my original comment (https://www.facebook.com/michael.govaer ... 6202127873 [or viewtopic.php?p=474531#p474531 ])
... where I outlined the diet/lifestyle guidelines that have been repeatedly demonstrated to make our immune systems 8x more effective at fighting illness, while also reducing all our risks of chronic disease and disability, including mental health diseases like dementia and alzheimer's disease.

As we are all mortal, and therefore terminal, however, "exits" may not have been the right word. We are on a one-way trip with a definite ending. However, brightening the trip, by lengthening our health span, or the time in our lives that we are healthy and vibrant, and lengthening the trip, as the maximum possible human lifespan is expected to be around 120, are both definitely possible, and proven to be possible, by following the simple, evidence-based guidelines I shared.
So yes, we can "exit" from the "long, dark tunnel," and get back to the enjoyable journey of our lives, as has been repeatedly demonstrated in the preponderance of peer-reviewed, scientific evidence surrounding the diet/lifestyle guidelines.

From Jeff Novick, MS, RD, on how following the guidelines/recommendations:
" would prevent and reverse over 90% of CVD, DB, Stroke and about 70% of lifestyle related cancers." [https://www.drmcdougall.com/forums/viewtopic.php?p=457049#p457049]

and also provides all the benefits to lifespan maximization that are seen in studies on Calorie Restriction with Optimal Nutrition (CRON):

"One main point I see coming through all of it is that as long as CR is practiced and ON is met (and their definition of ON is basically meeting most RDA/DRI's and keeping the bad stuff low), the program works. ...
I think the overwhelming body of evidence to date (over 75 years) shows CR, when properly implemented is an effective strategy for both good health and long life in humans. " [https://www.drmcdougall.com/forums/viewtopic.php?p=334197#p334197]

As I mentioned, I think this information is crucial in preventing us from feeling like helpless victims in the face of illness and disability, and instead allowing us to realize that there are very real, evidence-based solutions for us to consider. In this case, the diet/lifestyle guidelines have no negative side effects, so there are no negatives to weigh against the potential benefits, which is a common problem we see in most health interventions, like drugs or surgery. In addition, these guidelines provide the best prevention, treatment and potential reversal of all our diseases, disabilities, and risk factors simultaneously.

Jeff Novick, MS, RD:
" As Dr McDougall sometimes says to the participants in the 10-Day Program, "I can teach you to windsurf, but I can't teach you to love the water." In other words, if you don't love the water, it will be hard to be a windsurfer. Likewise, we can teach them everything they need to know about diet and lifestyle to get well and live a long healthy life, but we can't teach anyone to love themselves enough to want this and to want to do what it takes to do it. That has to come from within.

If you stop and listen to people around us, especially those in the age group of 45-75, which should be their golden years, their whole lives are made up of going to all their different doctors, pharmacies, taking medications, having surgeries, etc., etc., and/or conversations about all of the above, which new fad diet they are on, which new miracle supplement(s) they are taking and all their aches and pains. So, the question is, if we actually remove all of that from their lives, what will they do with their lives.

As I always like to say to people,

(Simplicity: The Key to Health!)
viewtopic.php?f=22&t=8179&p=59310#p59310

a long time ago a mentor of mine said to me, "we follow this way of life, not for it to become our life but for it to give us back our life." So, in other words, the purpose of following this way of life is not to spend all day discussing whether strawberries are better than blueberries, inventing new recipes, discussing every breaking headline about health, arguing with anyone who may disagree with us, spending all day in the kitchen or at the gym but to now have the time and energy to go and do the things we love to do and/or always wanted to do.

Go live and enjoy your life." (viewtopic.php?p=457064#p457064)

Please let me know if I can be of additional support :)
MikeyG
 
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Re: Plant-Based Resources

Postby MikeyG » Tue Dec 16, 2014 11:12 pm

[X] and [Y], thanks for the insight.

I am a little confused though, especially due to the mention of "healthy lifestyle," and what seems to be [Y]'s skepticism about the value of evidence-based vaccinations for the prevention of infectious disease.

We have a wealth of peer-reviewed, published, scientific evidence suggesting that following a healthy diet/lifestyle can prevent, treat, and potentially reverse many chronic diseases. The WHO estimates that if we all followed the bare minimum requirements for diet/lifestyle we could likely prevent 60% of the chronic, diet/lifestyle related morbidity/mortality that the developed world faces. I just shared an extensive post about that here: https://www.facebook.com/michael.govaer ... 5480863133 [or viewtopic.php?p=474530#p474530 ]

However, on the infectious disease front, while following the optimal recommendations that Jeff Novick, MS, RD and John McDougall MD recommend has been shown to increase immune function by nearly 8x when compared to the Standard American Diet, while reducing our risk of autoimmune diseases, and may allow us to more effectively fight off infectious diseases that we acquire, I don't think that does much to help prevent the spread of these diseases through populations, especially in preventing the spread to those of us with compromised immune systems or who may not be able to be vaccinated. (Here's more on the immune boost of diet/lifestyle: https://www.facebook.com/michael.govaer ... 8979102793 [or viewtopic.php?p=474532#p474532 ])

Thus, while vaccines and public health improvements, like improved
sanitation, have been found to be extremely important to preventing disease, I think we should probably be a little hesitant to extend the benefits of diet/lifestyle to infectious disease prevention, especially if we think it can serve as a replacement for following the peer-reviewed, published, evidence-based recommendations for vaccination against infectious diseases. Especially when that same preponderance of peer-reviewed evidence does not exist for diet/lifestyle and the prevention of infectious disease.

The consensus among those in the diet/lifestyle medicine field seems to be that while we should always look to diet/lifestyle as the most important aspect of disease prevention, especially with the non-infectious diseases that create the most mortality/morbidity in the developed world, we would be foolish to overlook the incredible value that evidence-based vaccinations have for improving public health. (http://nutritionfacts.org/video/why-mig ... -999234616)

Also, here's John McDougall MD's take on vaccines: https://www.drmcdougall.com/2014/11/30/ ... -vaccines/

However, as that linked comment and Dr. McDougall suggest, not all vaccines have the same evidence-based effectiveness, so I would agree that it is worthwhile to be just as evidence-based in our recommendations for vaccinations and we are in our recommendations for diet/lifestyle interventions for chronic diseases, especially when diet/lifestyle often is side-effect-free, far less costly, and often far more effective than pharmaceutical or surgical interventions.

Evidence-based vaccination for infectious disease seems to provide similar benefits to preventing the significant costs to a society in dealing with the morbidity/mortality of preventable infectious diseases.

Thanks for the amazing discussion. I hope you both, and anyone else reading this, are having a wonderful day :)
MikeyG
 
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Re: Plant-Based Resources

Postby MikeyG » Sun Feb 22, 2015 7:21 pm

"Thanks for sharing that story, and I am glad that the situation seems to have resolved well for your friend.

That seems to more closely resemble the "molecular mimicry" process that appears to occur with other autoimmune issues. It seems it's not as much a factor of being "too healthy," but of our immune systems reacting to foreign proteins, particularly animal proteins, that closely resemble our native proteins, which are subsequently attacked.

More on molecular mimicry, for anyone interested, can be found here:
- https://www.drmcdougall.com/health/educ ... arthritis/
- Other examples of molecular mimicry and autommune diseases that seem to resolve with appropriate dietary treatment, and can likely be prevented through a following a healthy diet (and lifestyle) to begin with: https://www.drmcdougall.com/misc/2014nl ... ncases.htm

I hope you find the information at least as worthwhile as I have, and that everyone reading this is having a wonderful day. :) "
---
The propensity for molecular mimicry seems to be largely random, from what I have read, so you never know when, or if, it may happen.

I think it is valuable to know the mechanism, however, and what seems to be a very effective method of prevention and treatment, through adoption of a healthy diet, and limiting or eliminating what seem the be the major risk factors, such as animal products and antibiotics, which are both known to irritate the gut lining and promote the permeability of foreign, typically animal, proteins that seems to precedes the molecular mimicry observed in autoimmune diseases.

Here's a primer I put together recently about what exactly makes for an evidence-based, optimal diet/lifestyle.

Primer of Jeff Novick, MS, RD's Recommendations for a Healthy Diet/Lifestyle:
viewtopic.php?p=474530#p474530

A common misconception is that a vegan diet is required for optimal health. The research does not indicate that is the case, as you can see from the link. However, the evidence *does* indicate that discretionary calories obtained from sources other than minimally processed, low-fat, fruits, vegetables (starchy and non-starchy), whole grains, and legumes without added salt/sodium, sugars/sweeteners, or fats/oils can be no more than 5% of total calories consumed. Beyond that value, health risk starts to increase significantly.

It is estimated that less that 1% of the population meets the minimum requirements for a healthy diet/lifestyle, and this number has not changed significantly in the past 30 years, despite our best efforts: viewtopic.php?p=447858#p447858

Thus, it is likely that despite your friend's best efforts, his diet/lifestyle was probably not, and still is not, as healthy as it could be to adequately prevent, treat and reverse disease and/or disability.

Diet has also been found to be more important to health and longevity than exercise. In fact, evidence indicates that exercise can actually enhance the harms caused by an unhealthy diet, as exercise puts an unhealthy system under additional stress and encourages greater consumption of the unhealthy diet to meet a higher caloric need.

This can been seen in the higher mortality observed in extreme exercisers when compared to more sedentary individuals:
viewtopic.php?p=481794#p481794

The statement about his father's lifestyle is largely irrelevant to his health, however. As we can see from the "Triage" article linked in my primer post, such a deception is a significant issue in preventing people from adopting health-promoting habits, as I identified by the WHO:

"“ My grandfather smoked and was overweight and he lived to 96”.
Answer: In any population, there will be a certain number of people who do not demonstrate the typical patterns seen in the vast majority. For chronic diseases, there are two major types: 1) people with many chronic disease risk factors, who nonetheless live a healthy and long life; 2) people with no or few chronic disease risk factors, who nonetheless develop chronic disease and/or die from complications at a young age.

These people undeniably exist, but they are rare. The vast majority of chronic disease can be traced back to the common risk factors, and can be prevented by eliminating these risks."
(http://www.jeffnovick.com/RD/Articles/E ... _Ugly.html)

Additionally, in most cases, diet and environment are far more important than genetics. A "family history" of disease seems to be more a factor of dietary practices being passed down to our descendants, as opposed to our genes:

" Poor lifestyle choices run in families."
viewtopic.php?p=471276#p471276

"Human Genes are Turned On and Off by Diet"
https://www.drmcdougall.com/misc/2013nl ... netics.htm

I hope you find the information at least as worthwhile as I have Please have a wonderful day. :)
MikeyG
 
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Eating for Health and Affordability; "Moderation" and Health

Postby MikeyG » Wed Mar 23, 2016 11:47 am

Eating for Health and Affordability; "Moderation" and Health; Why the Foods that are Sold Reflect Demand, not Health

"A full day of healthy eating, in ~10 minutes, for less than $5, that fulfills all our nutrient requirements while minimizing our health risks:
"A Day In The Life
viewtopic.php?p=445707#p445707
[An example of a sample day following the guidelines, showcasing the ease of implementation of the dietary principles to obtain all our dietary needs while minimizing all dietary risk factors.]
["As explained in the discussion on my SNAP meals, the above recipes take no more than 10 minutes, have 5 or less ingredients, are based on foods one can get anywhere, involve virtually no prep, clean up or waste and can be done for under $5/day per person. " - Novick]"

... and the rationale behind it:

The Healthy Eating Placemat: A Visual Guide To Healthy Eating
[Included with the "The Ultimate Guide To Free Calorie Density Resources "]
viewtopic.php?p=500426#p500426
[Outlines the diet/lifestyle recommendations and their application]

The Real Dirty Dozen: The 12 Deadliest Dietary & Lifestyle Factors & What You Can Do About Them
viewtopic.php?p=441210#p441210
[Outlines the rationale for the diet/lifestyle recommendations]"

"A diet that is (1) based predominately on a variety of minimally processed fruits, vegetables, starchy vegetables, roots/tubers, whole grains and legumes and (2) low in fat, saturated fat, calorie density, and (3) low in added sugars, oils and salt, has been documented to prevent and/or reverse disease - even for those who are seriously ill - in many published studies over the last 60 years. The results from these studies, which use differing specific diets in them, documents the importance and the effectiveness of this overall dietary pattern over any one specific version of this diet. This dietary pattern is commonly referred to as the Whole Food, Plant-Based Low/No SOS diet or simply the WFPB SOS or just WFPB."
The Continuum of Health: An Integrated Approach to Whole Food, Plant-Based Diets
(http://www.jeffnovick.com/RD/Articles/E ... _Pt_1.html)

Plant Based Diets & Optimal Health: Going All The Way?
http://www.jeffnovick.com/RD/Articles/E ... e_Way.html

Also, from Jeff Novick, MS, RD:
"The Myth of Moderation Pt 1: Do All Foods Really Fit?"
http://www.jeffnovick.com/RD/Articles/E ... y_Fit.html

"The Myth of Moderation Pt 2: The Impact of “Just A Little Oil!”"
http://www.jeffnovick.com/RD/Articles/E ... _Oil!.html

"The Myth of Moderation Pt 3: Is Your Diet
Exceptional?"
http://www.jeffnovick.com/RD/Articles/E ... ional.html

The Myth of Moderation Pt 4 - The Current American Diet: The Bad
https://www.facebook.com/media/set/?set ... 124&type=3

"The American diet is like an addiction for many and we live in a toxic society where this diet is *so* ingrained in *so* many aspects of this culture. How can a low fat,plant based, whole food, low/no SOS person, let alone such a business like a restaurant, survive, let alone thrive right now in the current culture unless it somehow compromises its position (which we often see)? Oh I know, the Wynn casino's have to have vegan options. Well, first, that is not making them all 100% vegan but just offering some options, and, as you and I know, I can't eat in most vegan restaurants as the food may be vegan, but it is not healthy. I think if he made them all 100% vegan menu's, they would not have succeeded.

About 4 years ago, I was working with someone in this movement and we were discussing this issue. They were convinced that given the right information and support, this is a "no-brainer" and any intelligent person would get it,. I said, it is not that easy. In fact, do the experiment. Pick 30 of your friends or people you know who you consider smart/intelligent. Give them a copy of the China Study (or your favorite WFPB Book) and a copy of FOK (or your favorite DVD). Or invite them all over for a showing of it and give them all their own copies of both. Then do the experiment, let them all know, you are willing to help them in anyway possible to incorporate what they have learned for the next 30 days. Be willing to do anything to help them, cook, shop, go out to eat, etc. 100% support. Out of the 30, how many do you think would even try to do it? Of those, how many would finish the 30 days? Of those, how many would be doing it in 6 months, let alone a year (even with your help)?

He agreed and thought it was a "no-brainer."

We all know what happened. Most were not even interested and of those who were, none of them finished the 30 days.

I am not arguing against succeeding, I am arguing that in order to succeed, we have to understand the map to get there, the process it will take and the challenges we face, otherwise, it will fail."
viewtopic.php?p=447218#p447218

"This is why I say that the single most important issue to the success of this movement to the individual and to the population is not whether the program works or not, but how to create a culture and an environment that supports these changes so they can be replicable, applicable and sustainable in the world. Otherwise, there is no way this will ever become anything more than a program for those few who are really motivated to do it."
(viewtopic.php?p=470779#p470779)

... and another from John McDougall MD:
The 2015 Dietary Guidelines Are Intended to Confuse the Public and the Press
https://www.drmcdougall.com/misc/2016nl ... elines.htm
MikeyG
 
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Re: Plant-Based Resources

Postby geo » Fri Mar 25, 2016 8:41 pm

Thanks Mikey for continueing these summaries. I for one appreciate them...just dont wait another year to keep us posted :nod:
geo

My 1 year Journal McDougalling and results Testimonial
My March 2013 Star McDougaller Story
Some Random Thoughts on Successful McDougalling
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Re: Plant-Based Resources

Postby MikeyG » Thu May 05, 2016 4:45 pm

""While I'm not familiar with the study, I think it's important that we keep some things in mind whenever we see a "breaking new study:"

Particularly:
""Many non-scientists are confused and dismayed by the constantly changing advice that comes from medical and other researchers on various issues. One week, coffee causes cancer; the next, it prevents it. Where should we set the LDL threshold for taking statins to prevent cardiovascular disease? Does the radiation from cell phones cause brain tumors?"

"A number of empirical studies show that 80-90% of the claims coming from supposedly scientific studies in major journals fail to replicate. This is scandalous, and the problem is only likely to become worse with the proliferation of “predatory publishers” of many open-access journals."

"Researchers may tinker with their experimental design until they get the result they want."

"Given the incentives to publish research findings quickly — whether they are reproducible or not — and the ease of getting them into print, the disincentives to performing replication studies, and the general lack of interest in this subject from publishers and editors, it is difficult to be optimistic about reversing current trends and making science more reliable.""
(from a discussion on "The Importance of Evidence," led by Jeff Novick, MS, RD, found here:
viewtopic.php?p=421908#p421908 )

In addition, we have at least 60 years of research that shows that a low-fat, plant-based diet is an optimal diet for human health, including human mental health:
The Continuum of Health: An Integrated Approach To
Whole Food, Plant-Based Diets
Pt 1 -The Evidence
Jeff Novick, MS, RD
(http://www.jeffnovick.com/RD/Articles/E ... _Pt_1.html)

So until we have 60+ years of peer-reviewed, published, scientific evidence coming to a different conclusion, I think it's pretty clear what the evidence supports.

On the mental health front, we have a number of studies refuting the anti-veg*n study:
"A study published in the British Journal of Psychiatry
analyzed the dietary patterns and risk of depression in 3,486
participants over a five-year period. Individuals eating whole
foods reported fewer symptoms of depression compared to
those who ate mostly processed foods.2
Additionally, when
comparing a vegetarian versus omnivorous diet, vegetarians
reported more positive moods than meat eaters, according to
a study published in Nutrition Journal.
3"
(http://www.pcrm.org/sites/default/files ... d-mood.pdf)

I think it is also important to consider that a veg*n diet only describes what someone is not eating, not what they are eating instead. Thus, the vast majority of veg*ns are likely not following the optimal diet outlined by the evidence, and thus, will not experience all the benefits associated with such a diet. However, as we can see from the research, even less optimal veg*n diets are usually associated with greater health benefits when compared to similar omnivorous diets.

It's just when someone goes veg*n, and replaces animal products with fats, highly processed foods, and oils that they can actually create a diet that is less healthy than their previous omnivorous diet, and they see their health decline as a result. No surprise there, as less healthy diets usually result in poorer health outcomes.

Here's a discussion on how veg*n diets can actually be less healthy if they are not evidence-based:
"When Vegan Is Not Enough!"
Jeff Novick, MS, RD
viewtopic.php?p=370901#p370901

Jeff Novick, MS, RD does an excellent job outlining this with his online resources, which are all available for free:
Here's his forum at Dr. John McDougall MD's website:
viewforum.php?f=22

I hope that helps. Please let me know if I can be of additional support. However, Jeff Novick, MS, RD's importance of evidence thread, which I linked earlier in this comment, is a great place to learn how to evaluate these studies ourselves, and better become our own expert for whenever we encounter a new "breaking health headline."""
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Re: Plant-Based Resources

Postby MikeyG » Thu May 05, 2016 4:50 pm

geo wrote:Thanks Mikey for continuing these summaries. I for one appreciate them...just dont wait another year to keep us posted :nod:


Thanks for the positive feedback, geo. Your dedication to sharing meaningful information on our forums was certainly inspirational for me, so thanks for setting a wonderful example for the rest of us.

These are mostly just reposted from discussions I have had on Facebook, since I would like to preserve the resource if it ever disappears from the Facebook platform.

I have been involved in some Facebook discussions where the owner of the wall, or the initiator of the thread, decides they no longer want to engage in the discussion, and choose to delete the thread, which deletes my contribution and my ability to access it to share it others. Thus, I've learned to try to keep a copy somewhere else ;)

Thanks, again, to you for all that you have done and continue to do to inspire our community to live healthier lives and to encourage those we love to do the same.

I hope you and everyone reading this are having an excellent day. :)
MikeyG
 
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Re: Plant-Based Resources

Postby MikeyG » Mon May 09, 2016 11:16 pm

" RE:
"Why You Can’t Lose Weight on a Diet
The problem isn’t willpower. It’s neuroscience.
You can’t — and shouldn’t — fight back.
(http://www.nytimes.com/2016/05/08/opini ... .html?_r=0)
----
This seems related to the set point theory of weight, which has
repeatedly been shown to be bogus.

Related to the recent Biggest Loser article suggesting that set point
is valuable:

"Why the weight loss study everyone has been sharing is misleading"
viewtopic.php?p=532451#p532451

" Q: Can someone eat so little that their metabolism slows, causing
their weight loss to stop?
Jeff Novick, MS, RD:
"No. If anyone thinks this is possible, then when they are in this
situation, just stop eating completely and see what happens. Based on this mistaken theory, they should not lose any weight as they will be lowering their caloric intake only further and the body should
"compensate" even more, yet we all know they will not only lose
weight, but continue to do so till they starve.

However, metabolism is relative to body mass, so if you lose weight, you will have less mass and a slightly less metabolism but relevant to the amount of mass. The principle of energy balance will still (and always) work. "
(For more, please see: viewtopic.php?p=92622#p92622)

"Yo-Yo dieting does not negatively effect metabolism. In fact, over
90% of those in the National Weight Control Registry, were long term yo-yo dieters who have now successfully lost and kept their weight off."
(For more, please see:
viewtopic.php?p=92722#p92722)

Optimum BMI (full thread)
"Conclusions: Low aerobic fitness in late adolescence is associated
with an increased risk of early death. Furthermore, the risk of early
death was higher in fit obese individuals than in unfit normal-weight
individuals.

Mass Media Article:
No, you CAN'T be fat and fit, say the experts: Doing lots of exercise while overweight 'does not prevent an early death' "
(viewtopic.php?p=519948#p519948)

[That conclusion is very important here, and affirms what the
preponderance of research has suggested. When we exclude individuals who are thin for other reasons (chemotherapy, terminal illness, substance abuse), it is always better to have a lower BMI. In many cases, as we can see here, it's better to have a lower BMI than to be "fit". So, no, exercise is not more important than BMI.]

Also mentioned by Novick: "Compliance on a Healthy Diet" [full thread]
viewtopic.php?p=454915#p454915
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Re: Plant-Based Resources

Postby MikeyG » Mon Jun 27, 2016 7:35 pm

"Dietary Reversal of Cancer

Since we know that an evidence-based, healthy diet actually allows the human body to be up to 8x more effective at fighting cancer than an unhealthy, or non-evidence-based diet, based on the results of Ornish's prostate cancer study below, that seems to be the first line of defense (or offense) against any form of cancer, including skin cancer.

Ornish has done studies showing the diet that Jeff Novick, MS, RD recommends can reverse prostate cancer:
viewtopic.php?p=432908#p432908

McDougall's clinical experience suggests that all cancers can be
reversed through following the diet that he and Novick recommend:
https://www.drmcdougall.com/misc/2015nl ... cancer.htm

TrueNorth Health Center, which uses the diet Novick recommends, recently published a study in the British Medical Journal showing definitive evidence of sustained reversal of advanced lymphoma, with lemon-sized tumors that demonstrated significant improvement after following their program, despite the tumors having not been as responsive to conventional treatment:
http://www.healthpromoting.com/learning ... -lymphoma-

Diet is often the *most effective* course of treatment for cancer, and often the best thing we can do to avoid cancer in the first place.

Novick's recommendations for diet and lifestyle:

The Healthy Eating Placemat: A Visual Guide To Healthy Eating
[Included with the "The Ultimate Guide To Free Calorie Density Resources "]
viewtopic.php?p=500426#p500426
[Outlines the diet/lifestyle recommendations and their application]

The Real Dirty Dozen: The 12 Deadliest Dietary & Lifestyle Factors & What You Can Do About Them
viewtopic.php?p=441210#p441210
[Outlines the rationale for the diet/lifestyle recommendations]

Novick Recipes and Meal Template:
- "A Day in the Life"
viewtopic.php?p=445707#p445707
[An example of a sample day following the guidelines, showcasing the
ease of implementation of the dietary principles to obtain all our
dietary needs while minimizing all dietary risk factors.]
["As explained in the discussion on my SNAP meals, the above recipes
take no more than 10 minutes, have 5 or less ingredients, are based on
foods one can get anywhere, involve virtually no prep, clean up or
waste and can be done for under $5/day per person. " - Novick]
- A Simple Nutritious & Affordable Plan (SNAP)
http://www.drmcdougall.com/forums/viewtopic.php?t=10519
- Quick Recipes (With Pictures)
http://www.drmcdougall.com/forums/viewtopic.php?t=7168
- Simple, Easy & Starch Based
viewtopic.php?f=22&t=15014

Healthy Cooking Made Easy: How to Succeed Without Really Trying! - By Jeff Novick, MS, RD
https://web.archive.org/save/_embed/htt ... t_3-13.pdf

---
Nutrition & Health FAQ: Answers To The Most Asked Questions
by Jeff Novick, MS, RD
viewtopic.php?f=22&t=37233
---
Hot Topics - Jeff Novick, MS, RD
viewtopic.php?f=22&t=7828
---
Can You Really Eat as Much as You Want? - Jeff Novick, MS, RD
viewtopic.php?f=22&t=27333

The Healthiest Eating Pattern:
"A diet that is (1) based predominantly on a variety of minimally
processed fruits, vegetables, starchy vegetables, roots/tubers, whole grains and legumes and (2) low in fat, saturated fat, calorie density, and (3) low in added sugars, oils and salt, has been documented to prevent and/or reverse disease - even for those who are seriously ill - in many published studies over the last 60 years. The results from these studies, which use differing specific diets in them, documents the importance and the effectiveness of this overall dietary pattern over any one specific version of this diet. This dietary pattern is commonly referred to as the Whole Food, Plant-Based Low/No SOS diet or simply the WFPB SOS or just WFPB."
(http://jeffnovick.com/RD/Articles/Entri ... _Pt_1.html)

I hope that helps. Please let me know if I can be of additional support."
Last edited by MikeyG on Thu Aug 17, 2017 2:50 pm, edited 2 times in total.
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Re: Plant-Based Resources

Postby MikeyG » Sat Jul 30, 2016 3:08 pm

"Here's the primer about how to eat correctly to prevent, treat, and
reverse our major chronic diseases (heart disease, cancer,
hypertension, autoimmune disease, etc.), by Jeff Novick, MS, RD:

The Healthy Eating Placemat: A Visual Guide To Healthy Eating
[Included with the "The Ultimate Guide To Free Calorie Density Resources "]
viewtopic.php?p=500426#p500426
[Outlines the diet/lifestyle recommendations and their application]

The Real Dirty Dozen: The 12 Deadliest Dietary & Lifestyle Factors &
What You Can Do About Them
viewtopic.php?p=441210#p441210
[Outlines the rationale for the diet/lifestyle recommendations]

A Day In The Life
viewtopic.php?p=445707#p445707
[An example of a sample day following the guidelines, showcasing the
ease of implementation of the dietary principles to obtain all our
dietary needs while minimizing all dietary risk factors.]
["As explained in the discussion on my SNAP meals, the above recipes
take no more than 10 minutes, have 5 or less ingredients, are based on
foods one can get anywhere, involve virtually no prep, clean up or
waste and can be done for under $5/day per person. " - Novick]

- A Simple Nutritious & Affordable Plan (SNAP)
http://www.drmcdougall.com/forums/viewtopic.php?t=10519
- Quick Recipes (With Pictures)
http://www.drmcdougall.com/forums/viewtopic.php?t=7168
- Simple, Easy & Starch Based
viewtopic.php?f=22&t=15014

Healthy Cooking Made Easy: How to Succeed Without Really Trying! - By Jeff Novick, MS, RD
https://web.archive.org/save/_embed/htt ... t_3-13.pdf

---
Nutrition & Health FAQ: Answers To The Most Asked Questions
by Jeff Novick, MS, RD
viewtopic.php?f=22&t=37233
---
Hot Topics - Jeff Novick, MS, RD
viewtopic.php?f=22&t=7828
---
Can You Really Eat as Much as You Want? - Jeff Novick, MS, RD
viewtopic.php?f=22&t=27333

The Healthiest Eating Pattern:
"A diet that is (1) based predominantly on a variety of minimally
processed fruits, vegetables, starchy vegetables, roots/tubers, whole grains and legumes and (2) low in fat, saturated fat, calorie density, and (3) low in added sugars, oils and salt, has been documented to prevent and/or reverse disease - even for those who are seriously ill - in many published studies over the last 60 years. The results from these studies, which use differing specific diets in them, documents the importance and the effectiveness of this overall dietary pattern over any one specific version of this diet. This dietary pattern is commonly referred to as the Whole Food, Plant-Based Low/No SOS diet or simply the WFPB SOS or just WFPB."
(http://jeffnovick.com/RD/Articles/Entri ... _Pt_1.html
[Link broken as Jeff updates his website.])

(And my analysis for why I consider this to be the standard to adhere
to: viewtopic.php?p=474530#p474530
)

Based on McDougall's clinical experience and his analysis of the
research, diet seems to be far more effective at treating (and
reversing) heart disease and other chronic diseases than medications:

"Who Should Take Cholesterol-lowering Statins? Everyone or No One?"
https://www.drmcdougall.com/misc/2013nl/may/who.htm

However, if we're not willing to follow the dietary guidelines, and to
follow them strictly and consistently, then we have to settle for
standard medical care, which often does little to change the course of
chronic disease, and often increases our risk of death:

"Working with MDs"
https://www.drmcdougall.com/health/educ ... opics/mds/

"Get Out of the Medical Business: A Primary Goal of the McDougall Program"
https://www.drmcdougall.com/misc/2015nl/may/getout.htm

McDougall recently had an urgent medical issue, after hurting himself
in a fall, and chose *not* to pursue medical treatment because he was
concerned they would try to unnecessarily treat him for other issues:
https://www.drmcdougall.com/2016/05/31/ ... -surgeons/

His wife, Mary McDougall, had a digestive issue after going
to Costa Rica. After waiting a month for it to resolve, McDougall
decided to take her to see a doctor to confirm his diagnosis that the
issue would soon go away without intervention. The doctor confirmed
the diagnosis, but then tried to coerce McDougall's wife into an
unnecessary colonoscopy:
https://www.drmcdougall.com/misc/2010nl/aug/100800.pdf

McDougall ultimately recovered successfully from the fall, and his
wife recovered from her digestive issue. However, that a physician
would be so disinclined to enter the medical system seems like
encouragement enough to do everything we can to avoid it. Following a
healthy diet and lifestyle (without alcohol or tobacco), seems to be
the best way to do that."
Last edited by MikeyG on Tue Apr 09, 2019 5:47 pm, edited 1 time in total.
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Posts: 175
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Location: Salinas, CA

Re: Plant-Based Resources

Postby MikeyG » Fri Jun 09, 2017 1:56 am

Evidence-Based Dentistry
http://ebd.ada.org/en
MikeyG
 
Posts: 175
Joined: Tue May 06, 2008 4:01 pm
Location: Salinas, CA

Re: Plant-Based Resources

Postby MikeyG » Sat Jun 10, 2017 5:42 pm

=== Niacin Availability in Untreated Corn ===

Bulk, dried, whole corn kernels have been the least expensive starch I have found in my attempts to create a frugal, nutritionally adequate, starch-based diet.

I have routinely obtained 50 lb bags of dried whole corn kernels for ~$8-11 in two US states. (San Jose, CA and El Paso, TX). At these prices, I have found no other starch that offers a similar amount of calories, when fully cooked in water, as affordably. $0.16-$0.22/lb is very difficult to beat.

Russet potatoes, while often available for $0.20/lb, are not dried, and therefore we are paying for the water contained in the potatoes as well. 1 lb of raw russet potatoes is 358.66 calories, whereas 1 lb of dried yellow corn is 1657.1 calories. After cooking both fully in water, we obtain similar calories/lb, but for a fraction of the price/lb with dried corn, when fully cooked.

However, I was concerned about the potential for niacin issues in untreated corn. These concerns are apparently unfounded:

"Niacin. The alkaline treatment of maize has been reported to destroy its pellagragenic factor. Evidence from a large number of researchers has suggested that pellagra results from an imbalance of the essential amino acids, increasing the niacin requirement of the animal. This point has been extensively debated between those who claim that niacin in maize is bound and not available to the animal and those who favour the theory of improved amino acid balance induced by the alkaline-cooking process, as lime treatment results in release of the bound niacin. Pearson et al. (1957) have shown that boiling maize in water has the same effect (that is, it increases niacin availability). Bressani, Gómez-Brenes and Scrimshaw (1961) found that in vitro enzymatic digestion liberated all the niacin from raw maize as from tortillas and reached the conclusion that differences in amino acid balance rather than in bound niacin were responsible for the differences between raw and lime-processed maize in biological activity and pellagragenic action. Lime treatment of maize improves amino acid balance, as demonstrated by Cravioto et al. (1952) and Bressani and Scrimshaw (1958). Other workers have shown that experimental animals grow better when fed lime-treated rather than raw maize. Using cats which cannot convert tryptophan into niacin - Braham, Villareal and Bressani (1962) showed that niacin from raw and lime-treated maize was utilized to an equal extent, suggesting its availability is not affected by processing."
http://www.fao.org/docrep/T0395E/T0395E07.htm#Lime-treated%20maize%20(part%20II)

I hope that helps :)

---
6/11/17 Edit:
More peer-reviewed, published articles suggesting that pellagra stems from refined corn, which seems similar to beriberi's association with refined brown rice:

"Pellagra and niacin: Pellagra was unknown prior to the introduction of maize into Europe from the New World. In the 18th century, Casàl and Frapolli described the clinical features of pellagra in Europe, and linked it with poverty and subsistence on nutritionally marginal corn-based diets. In the United States, pellagra became epidemic among poor Southerners in the early 20th century, in part because of economically-driven reliance on monotonous, nutritionally inadequate diets, combined with new manufacturing methods that removed vitamins from processed grain."
https://www.ncbi.nlm.nih.gov/pubmed/19892133

"Retrospectively, a change in the method of milling cornmeal, degermination, which began shortly after 1900, probably accounted for the appearance of the epidemic; such a process was suggested at the time, but the suggestion was ignored."
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2589605/

[1913] Hypothesis that pellagra was due to milling practices:
http://onlinelibrary.wiley.com/doi/10.1 ... 1/abstract

"Cereal-based diets are the main source of energy and nutrients in developing countries. Cereal products, such as maize, are typically low in MN, and milling reduces them further if the germ and hull are removed.
...

B vitamins: thiamin (B1), riboflavin (B2), niacin (B3), and pyridoxine (B6)

These water-soluble vitamins are found in similar foods, so their deficiencies are likely to co-occur. The B vitamins are needed primarily in carbohydrate metabolism and neural function and are often linked in specific pathways. The milling of cereal grains removes almost all of these vitamins. In many countries, flour enrichment with thiamin, niacin, and riboflavin is widely practiced."
http://onlinelibrary.wiley.com/doi/10.1 ... 12310/full

---

"Amino acids. Bressani and Scrimshaw (1958) carried out studies using in vitro enzymatic digestions with pepsin, trypsin and pancreatic. At the end of the pepsin digestion, the amount of alpha-amino nitrogen as a percentage of total digested nitrogen was twice as high from tortilla (43.1 percent) as from maize (21.4 percent) and levels of histidine, isoleucine, leucine, lysine methionine, phenylalanine, threonine and tryptophan were higher from the tortilla hydrolysate than from maize, suggesting a faster release from the proteins. These authors proposed that the difference in rate of release could derive from the significant decrease in the solubility of the prolamine protein fraction in tortillas, as compared with maize. Serna-Saldivar et al. (1987), however, working with ileum-cannulated pigs, found that at this level in the intestinal tract the digestibility of most of the essential amino acids was somewhat higher from water-cooked maize than from limecooked maize. Digestibility of the protein decreased slightly, possibly because of the heat treatment involved (Bressani et al., 1990). Other researchers have suggested that during maize processing, hydrophobic interactions, protein denaturation and cross-linking of proteins are probably responsible for changes in the solubility of these components, which could affect amino acid release during enzymatic digestion.

Niacin. The alkaline treatment of maize has been reported to destroy its pellagragenic factor. Evidence from a large number of researchers has suggested that pellagra results from an imbalance of the essential amino acids, increasing the niacin requirement of the animal. This point has been extensively debated between those who claim that niacin in maize is bound and not available to the animal and those who favour the theory of improved amino acid balance induced by the alkaline-cooking process, as lime treatment results in release of the bound niacin. Pearson et al. (1957) have shown that boiling maize in water has the same effect (that is, it increases niacin availability). Bressani, Gómez-Brenes and Scrimshaw (1961) found that in vitro enzymatic digestion liberated all the niacin from raw maize as from tortillas and reached the conclusion that differences in amino acid balance rather than in bound niacin were responsible for the differences between raw and lime-processed maize in biological activity and pellagragenic action. Lime treatment of maize improves amino acid balance, as demonstrated by Cravioto et al. (1952) and Bressani and Scrimshaw (1958). Other workers have shown that experimental animals grow better when fed lime-treated rather than raw maize. Using cats which cannot convert tryptophan into niacin - Braham, Villareal and Bressani (1962) showed that niacin from raw and lime-treated maize was utilized to an equal extent, suggesting its availability is not affected by processing." - FAO: "Lime-treated maize" [https://web.archive.org/web/20180328215333/http://www.fao.org/docrep/T0395E/T0395E07.htm]
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Posts: 175
Joined: Tue May 06, 2008 4:01 pm
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