videos · 2017-04-02 · changing my diet positive aspects of change: negative aspects of change:...

© Plant Based Lifestyles Ltd | 1VIDEOS

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INTRODUCTION

INTRODUCTION #1 - Welcome

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Key points

1. Welcome! You don’t need any prior knowledge to begin this course.2. People eat a plant-based diet for many reasons, including health improvements and

sustainable weight loss.3. You can make plant-based versions of your favourite foods.

We’ve made a video course because that’s what we feel is the best and most effective way for people to learn. No more sitting there reading a dusty textbook!

Our course is designed so that you can do it with a buddy. We recommend that you watch the videos with a buddy twice a week. You can discuss the accompanying handouts and support each other with this new lifestyle. It’s easier when you do it together!

Use the cookbook to look at new recipes and approaches to cooking. Try something new at least once a week! It’s a big learning curve at first, so stick with it.

Some of what’s included in the programme:

More info

Find a buddy to do this course with!Try one recipe from the cookbook.Print out the traffic light system (in colour if you can) and stick it to your fridge!

To do

• Eat: ∘ What to eat. ∘ How to plan your cooking. ∘ Kitchen appliances. ∘ How to replace animal products with healthy alternatives.

• Move: ∘ Gym training. ∘ How to get the most out of your exercise. ∘ How to plan a workout.

• Live: ∘ Basic medical information on why a plant-based lifestyle is healthy and important. – Including common diseases like heart disease and diabetes.

• Think: ∘ Techniques to sustain change. ∘ How to resolve conflicts. ∘ How best to discuss your lifestyle change with others.


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INTRODUCTION

RED = STOP

NEVER - FRIED ANIMAL FOODS - ANIMAL FOODS - Eggs - Dairy: cow’s milk, yoghurt & cheese - Meat: inc. fish & chicken - FATS: butter and margarine

LIMIT TO WEEKLY OR LESS - ALL OILS (including coconut and olive) - “FAKE MEATS”

YELLOW = CAUTION

LIMIT TO ONCE EVERY FEW DAYS - HIGH FAT FOODS - Tempeh / tofu - Avocado, olives, coconut cream - Nuts, seeds (flaxseed OK)

Alcohol, fizzy drink and diet drinks

LIMIT TO ONCE DAILY - Coffee - Oil-free plant-based milks - Refined flours - Dried fruit snacks / fruit juices

GREEN = EVERY DAY

STARCHES (COMPLEX CARBOHYDRATES) - Pasta, Rice, Beans, PotatoesFRUITS

VEGETABLES

SPICES AND HERBS

VITAMIN B12


Your notes

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INTRODUCTION

If you are making a change it needs to be compatible with the way you are already living. We don’t want you to wake up 2 hours earlier to go the gym, weigh all your food before you eat, and stop enjoying pizza. We want you to keep the same meals, the same meal routines, but just change the way you are preparing your food and the ingredients you use.

Make healthy versions of the food you like, to start with.

We want you to reflect on your low-hanging fruit - this means change the area where you have the most to gain, and any small change will cause improvements. It’s where you can start off and put in the least effort to get the most results, because early wins are important.

• For some people this might mean quitting smoking. For most non-smokers wanting to improve health and lose weight changing diet will be the low-hanging fruit.

• Diet is a low hanging fruit for almost everyone.• Increasing exercise can be good also.

A note on increasing exercise: It is hard to counteract a poor diet with exercise. Focus on changing your diet now, and when you are comfortable with your improved diet, then you can focus on exercise. Don’t take on too much at the moment!

INTRODUCTION #2 -Sustainable Change

1. Changes need to be compatible with the way you are already living your life.2. Pick the low-hanging fruit.

Key points

More info


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INTRODUCTION

CHANGING MY DIETPositive aspects of change:

Negative aspects of change:

NOT CHANGING MY DIETPositive aspects of change:

Negative aspects of change:

• What will improve on the plant-based lifestyle? ∘ Lose 1-2 pounds per week (an average for those who are overweight). ∘ Skin - get rid of acne and have a better complexion. ∘ Diabetes – Type II diabetes can be prevented, greatly improved, or reversed. – Type I can often decrease insulin usage by about 1/3 and still achieve better blood sugar control.

∘ Heart disease - atherosclerosis can be prevented and reversed. ∘ Cancer - Dr Ornish’s study showed reversal of early low-grade prostate cancer.

To do

1. The plant-based diet can prevent and reverse many different diseases.2. The plant-based diet supports sustainable weight loss.

INTRODUCTION #3 - Why would you live a plant-based lifestyle?

What does being healthy look and feel like to you?

To do

Key points

More info


Your notes

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INTRODUCTION

Most people want to lose weight when doing a plant-based diet, so weight is the main variable to measure.• Even if you just measure this, it’s better than nothing!• The more frequently you can measure it, the better (up to daily).• If you are measuring your weight, do it at the same time each day, wearing the same

clothes (generally), no shoes, and on the same scales.• Measure it every day or (at least) twice a week. • Write down your results.

A full measurement plan similar to what we’ve used previously for patients is on the next page. It won’t apply to everyone, but if you’re wanting to get the full experience, see your lab tests improve, and be guided when you are going off track, the information in the tests we’ve suggested can be very useful.

• There is no perfect time for change. Ask yourself: ∘ Do you want to be healthier? ∘ Can you imagine yourself being healthier in the future? ∘ Do you have time to commit to learning and preparing food? ∘ Can you see yourself continuing this lifestyle for years to come?

• The American Psychological Association suggests you focus on improving one area at a time.

∘ Is diet the area you think you should improve now?

Measurement plan

1. There is no perfect time for change.2. Focus on one area of change at a time.

INTRODUCTION #4 - Should I do the programme?Key points

More info


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INTRODUCTION

INTRODUCTION #4 - A full measurement plan - our approach

MeasurementsRoutine medical appointments Can measure these at home*

Time Visit? Review meds?

BSL Weight Height BMI BP HR Waist

Start Both GP and nurse

Yes X if diabetic X X X X Optional X

2 weeks GP Yes X if diabetic X X X X1 month Nurse Yes X if diabetic X X X X2 months Nurse Yes X if diabetic X X X X4 months GP As reqd As reqd X X X X

4 - 12 months As reqd12 months Both X X X X

0 - 2 weeks visits are as required, if a person has a diagnosis of diabetes then regular monitoring of blood sugar levels is essential

As reqd = As required | BSL = blood sugar level | BP = blood pressure | HR = hear rate | Waist = waist circumference

BMI = Body mass index, calculated from the weight (kg) divided by the [height (m) × height (cm)]. • E.g. 75 ÷ (1.8m × 1.8m) = 23.14 | (See BMI chart on next page)

*If you are going to measure at home, you’ll need a tape measure for your waist and a blood pressure machine.

Blood Tests (take this to your doctor or laboratory)Time Cholesterol HbA1c eGFR B12 CBC LFT Thyroid

Start X X X X X X X

2 weeks X X As reqd - - As reqd As reqd

1 month X - -

2 months X X X X X

4 months X X X X X

4 - 12 months As reqd As reqd As reqd As reqd As reqd

12 months X X X X X

Lipids = fat = Cholesterol test (all the same thing) | HbA1c = diabetes test | eGFR = kidney function | B12 = Vitamin B12 status | CBC = full blood count | LFT

= liver function test | Thyroid screen = tests thyroid gland functionUrine MMA can be used if the serum B12 (blood test) is in the lower-normal range.


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INTRODUCTIONBM

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INTRODUCTION

INTRODUCTION #4 - Simplified measurement sheet to track your results

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INTRODUCTION

Your notes

Learning objectives

Vitamin B-12 is made by bacteria, including those in the soil. It is then eaten by animals and concentrated in their larger organs. People get B-12 from: the intestine (it’s just too late in the digestive tract to be absorbed), unwashed vegetables, and eating animal products. People generally have large stores of Vitamin B-12, so can go without supplementing for several years, but we don’t support this approach. We’ve seen some people become deficient in several months (who may have had borderline low stores prior to changing their diet). From a habit point of view; we would rather you get in the habit of eating an animal product free diet now, and taking the Vitamin B-12 everyday.

Meat-eaters can also become deficient in vitamin B-12, but people who are not eating animal products definitely need to get some from another reliable source.

B-12 can be supplemented orally or through an injection - both work well.

YOU MUST GET REGULAR VITAMIN B-12 FROM A SUPPLEMENT OR RELIABLY FORTIFIED SOURCE

Supplement = Most guidelines say you need just 2.4 micrograms a day, but some more recent research suggests it’s probably more like 7 micrograms daily.• Usually the lowest dose to purchase is 50mcg, and this seems to be enough for most

people, so take this daily if you are otherwise well. ∘ To cover those who absorb it poorly (elderly, history of pernicious anaemia, or if you want to take a higher dose): 250mg daily can be taken orally, or 2500mcg once a week. ∘ Test according to either our schedule, or the suggestion of your GP. ∘ You can increase to 1000mcg daily (with no recognised negative side effects) if you are getting low. ∘ Fortified foods = Not as reliable, but a tasty addition to the diet, e.g. Nutritional yeast.

How are you going to regularly get enough vitamin B-12?

INTRODUCTION #5 - B-12

1. It is essential to supplement B-12.


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INTRODUCTION

Your notes

Learning objectives

You will not be missing out on anything!

We are primed to think about deficiency because of our evolution. In prehistoric days we sought out sources of fat, salt, and sugar to survive, so we are programmed to think about things in terms of deficiencies. See the excellent book “The Pleasure Trap” by Doug Lisle and Alan Goldhamer for more information and a detailed explanation.

Position of the Academy of Nutrition and Dietetics: Vegetarian Diets

“It is the position of the Academy of Nutrition and Dietetics that appropriately plannedvegetarian, including vegan, diets are healthful, nutritionally adequate, and may providehealth benefits for the prevention and treatment of certain diseases. These diets areappropriate for all stages of the life cycle, including pregnancy, lactation, infancy,childhood, adolescence, older adulthood, and for athletes.”

See the next page for a breakdown of the nutrients in different types of dietary approaches.

Takeaway points

INTRODUCTION #6 - Will I be missing out on anything?

1. No!2. Protein deficiencies are unheard of in the western world.3. A plant-based diet will make you feel satiated and full of energy.


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INTRODUCTION

IT MATTERS WHERE YOU GET YOUR NUTRITION

Obtaining enough energy from different diets:

INTRODUCTION #6 - Will I be missing out on anything?

• Energy intake is for a sedentary, average sized adult for one day (10 000 kJ): ∘ WFPB food comprised: Canned chickpeas, boiled sweetcorn, raw green peas, peaches, cooked kale, pita bread ∘ Junkfood vegan: Potato chips, dark chocolate, cooked spaghetti, oreo cookies, fried tofu ∘ Meat lovers: Grilled lean beef, trimmed to 1/8” fat, scrambled egg, roast chicken, milk, smoked salmon

The Meat Lovers diet is higher in protein - but this is not a good thing, despite what many believe!

Credit: Dr Thomas Campbell (The Campbell Plan pp.28) for inspiration for this approach.

*Please note: we don’t necessarily agree with all of the Australia/NZ recommendations, but they are there as a reference. The figures provided are Recommended intake (RDI - where available) or adequate intake (AI) for non-pregnant adults approx 20 years of age.

http://www.health.govt.nz/publication/nutrient-reference-values-australia-and-new-zealand

Whole Plants Meat Lovers Vegan Junk male* female*

Nutrient, g

Protein 112 254 34 64 46

Total lipid (fat) 28 130 126 no limit no limit

- Saturated fat 4 48 34

- Cholesterol (mg) 0 1460 2

Carbohydrate 482 40 266 no limit no limit

Fiber, total dietary 108 0 28 30 28

Minerals, mg

Calcium, Ca 1374 1196 784 1000 1000

Iron, Fe 32 16 28 8 18

Magnesium, Mg 796 296 452 400 310

Potassium, K 7910 3318 2294 3800 2800

Sodium, Na 1726 3828 1108 460-920 460-920

Zinc, Zn 18 22 10 14 8

Vitamins

Vitamin C (mg) 872 12 28 45 55

Niacin (B-3) (mg) 38 48 8 16 14

Vitamin B-6 (mg) 4 2 0 1.3 1.3

Folate (DFEs) 832 158 110 400 400

Vitamin B-12 (µg) 0 24 0 2.4 2.4

Vitamin A (µg) 60600 1027 24.6 900 700

Vitamin D (µg) 0 3040 0 80 80

Vitamin K (IU) 11800 16 20 no limit no limit


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INTRODUCTION

Your notes

Check under each video for references and links as we go, and see what the experts have to say for yourself!

This diet may sound limiting but it truly isn’t. The number one thing (most) people are worried about missing is cheese - so follow our suggestions in the Eat Section about replacing cheese and cheese sauce. You won’t miss these things once you change, because your tastebuds change!

1. We are citing other experts throughout this course.2. People’s taste buds change.

INTRODUCTION # 7- What do other people say about the plant-based diet?Key points

More info


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INTRODUCTION

Intro 11. Birch LL. Development of food preferences. Annu Rev Nutr. 1999;19:41–62.2. Dr McDougall has a similar traffic-light system (developed independently) which has more detail, and is great for educating kids. McDougall J. The Healthiest Diet on the Planet: Why the Foods You Love-Pizza, Pancakes, Potatoes, Pasta, and More-Are the Solution to Preventing Disease and Looking and Feeling Your Best. 1 edition. New York, NY: HarperOne; 2016. 224 p.

Intro 23. Willpower: http://www.apa.org/helpcenter/willpower.aspx 4. Willpower: Vohs KD, Baumeister RF, Schmeichel BJ, Twenge JM, Nelson NM, Tice DM. Making choices impairs subsequent self-control: a limited-resource account of decision making, self-regulation, and active initiative. J Pers Soc Psychol. 2008 May;94(5):883–98. Available at: http://www.apa.org/pubs/journals/releases/psp945883.pdf

Intro 35. Migraines: http://www.pcrm.org/health/health-topics/a-natural-approach-to-migraines6. Migraines: Bunner AE, Agarwal U, Gonzales JF, Valente F, Barnard ND. Nutrition intervention for migraine: a randomized crossover trial. J Headache Pain. 2014;15(1):69.7. Alzheimer’s: http://www.pcrm.org/health/health-topics/diet-and-alzheimers-disease8. Skin: https://www.youtube.com/watch?v=5Qdwn2itsgg Vegan twins and acne9. Ferdowsian HR, Levin S. Does diet really affect acne? Skin Therapy Lett. 2010 Mar;15(3):1–2, 5. - Skin10. Spencer EH, Ferdowsian HR, Barnard ND. Diet and acne: a review of the evidence. Int J Dermatol. 2009 Apr;48(4):339–47. - Skin

Intro 411. “Can you see yourself continuing this lifestyle for years to come?” is a question from Dr Doug Lisle.

Intro 512. Vitamin B-12: What Every Vegan Should Know About Vitamin B12 [Internet]. The Vegan Society. Available from: https://www.vegansociety.com/resources/nutrition-health/vitamins-minerals-and-nutrients/vitamin-b12-your-key-facts/what-every-vegan-should-know-about-vitamin-b1213. Vitamin B-12: Watanabe F, Yabuta Y, Bito T, Teng F. Vitamin B12-Containing Plant Food Sources for Vegetarians. Nutrients. 2014 May 5;6(5):1861–73.14. Vitamin B-12: Oh R, Brown DL. Vitamin B12 deficiency. Am Fam Physician. 2003 Mar 1;67(5):979–86.

Intro 615. Lisle DJ, Goldhamer A. The Pleasure Trap: Mastering the Hidden Force that Undermines Health & Happiness. 1 edition. Summertown, Tenn.: Healthy Living Publications; 2006. 225 p. 16. Cavemen liked fat salt, and sugar: Birch LL. Development of food preferences. Annu Rev Nutr. 1999;19:41–62. 17. Better functioning arteries: Esselstyn Jr. CB. Prevent and Reverse Heart Disease. Avery; 2007. 320 p. 18. Ultraendurance athlete, Rich Roll: Roll R. Finding Ultra. Harmony; 2012. 290 p.19. All numbers in the comparison tables were calculated based on nutrition information sheets available at https://ndb.nal.usda.gov/ndb/

INTRO REFERENCES

videos · 2017-04-02 · changing my diet positive aspects of change: negative aspects of change:...

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