The Whole Foods Diet: The Lifesaving Plan for Health and Longevity

The Whole Foods Diet is a good book for some beginners who want to move to a whole food plant based diet (WFPB). There's a recommendation that 10% of calories can come from animal-based products although I think that's just to get people started into the WFPB diet and weaned off a high animal protein diet. It's probably expected that you'll potentially move out of the animal-based foods and into WFPB diet only. The book is full of testimonials from those who have lost weight and basically gotten healthier on a WFPB diet. The book is a bit repetitive if you've read any of Dr. Esselstyn's "preventing and reversing heart disease" work or The China Study book itself. That's ok though because it was a refresher for me.I bought this book partially because I have a number of "vegan" friends who eat a lot of processed junk or tend to overeat and wonder why they haven't lost weight. Also bought the book because I'm moving to eating less animal protein and thought that this book and its basics would be a great way to start. You can't eat as much food as you want on a WFPB diet because it's still "calories in and calories out" even if that's not what is stated. Stay away from the processed sugar such as sodas and candy and stick with fresh fruit -- in moderation, of course. I never thought that there are "hidden" calories in oils so not using them for cooking will help with weight loss. And you do need some exercise. You won't lose weight or get healthier by sitting around all day. Even if you just walk around your house or yard, that's better than planting yourself on the couch.Unlike some other reviewers, I didn't think that the recipes are "bland." First of all, once you start cutting out lots of processed foods which generally have too much salt and sugar anyway, your palate will eventually change and you won't miss the salt or sugar. I did that 15 years ago when I cut refined sugar, white flour products, and processed and fast foods out of my diet. In about three months, anything with the "usual" amount of salt or sugar just didn't taste good to me. I also didn't lose a lot of weight (I wasn't overweight) however my weight did shift around, I felt better, and slept better. I was cooking from scratch and didn't even buy premade marinara sauces or soups. Of course, now, I still have a diet that, in my opinion, still is high in animal protein and I want to move away from it.I already make the breakfast bowl with oatmeal, berries and nuts. For dinner and subsequently leftovers for lunch, I made the cream of cauliflower and white bean soup with garlic croutons. I didn't have "onion granules" or "garlic granules" so I just added more fresh onion and garlic to the soup and used fresh minced onion and garlic on the croutons. I'm sure that people who are starting out on this WFPB way of eating would think that the soup was very bland. I added some flavorful sauteed shiitake mushrooms and the soup was superb. Also I think the brand of vegetable broth that you use might play a role in the final flavoring. The soup tasted better when it sat in the fridge a day or two.I already make a version of the no-oil marinara sauce. This specific no-oil marinara recipe is very tasty (almost as good as mine) and I do recommend to use the fresh herbs. This recipe also freezes well.The garden-stuffed potato cacciatore was very tasty. I'm a big fan of stuffed potatoes already. The cashew sour cream recipe is pretty tasty. And again, no cheese sauce or dairy sour cream and that was just fine with me.Additionally, I tried the Austin Taco Bowl with Red Pepper Pico recipe with Avocado-Jalapeno Creme. It's pretty much like a taco or burrito bowl that you can get at popular Mexican restaurants but you control what ingredients are used. I'm not a fan of the vegan or faux cheeses and I didn't miss real cheese one bit in this recipe.The BEST part of the book for me: I like the pages showing how/what you can eat for meals in order to make breakfast/lunch/dinner bowls, wraps, salads, and smoothies. The LEAST FAVORITE part of the book for me: There were a few "preachy" areas about not eating animal protein when other parts of the book suggest some animal protein is okThe only reason I didn't give 5 stars was the confusing "don't eat animal protein" vs. "it's ok to eat some animal protein" views. I say pick one and push that one view next time.

Glad to see John Mackey, a vegan, support a whole-food, plant-based diet. He presents the best of research and testimonies of leaders in nutritional science, including Dr. Michael Greger, whom I have met a few times. My only concern with this book, is that Mackey may be trying to straddle both sides of plant-based eating and eating animal products, by stating the the best diet includes 10% or less of animal products.CORRECTION: Mountains of scientific evidence points to ZERO PERCENT ANIMAL PRODUCTS as being the healthiest. Even some of the experts he included in this book will say this, especially Dr. Greger. Humans have no need for animal products. Those with allergies to soy and nuts can still get all the protein needed from plant foods. PROTEIN SHOULD NEVER BE CONSIDERED A FOOD GROUP. Protein is one of the three macronutrients, along with fat and carbohydrate. Food quality is the issue, and a balance of food choices from food groups: vegetables, fruits, whole grains, legumes, nuts, and seeds.HOWEVER, If everyone in the U.S. who is not vegan, and the rest of the planet ate 10% or less animal products, and in the healthiest way possible, we would live in an extraordinarily different world. Once 10% or less is accomplished from animal-sourced foods, eliminating animal products would be an easy next step. Much of the environment that has been destroyed could return.MISSING FROM THIS BOOK ARE FACTS ABOUT ANIMAL AGRICULTURE AND THE ENVIRONMENT: Animal agriculture is responsible for over half of all environmental destruction. The best source for compilation of science on this is Cowspiracy.com/facts. A must-see film for anyone concerned about the environment streaming from Cowspiracy's website and on Netflix.MISSING ARE THE ETHICAL CONSIDERATIONS of turning sentient beings into commodities. There is absolutely no humane way to kill someone, to kill a feeling, thinking individual who has the will to live. Missing is the ethical nightmare of all the processes involved in raising animals for food, starting with artificial insemination (requires molestation) and ending with a most unkind fate, slaughter. ALL animal products are acquired by various forms of VIOLENCE.True, many diseases could very well disappear, and the incidence and prevalence of the major killers in the U.S. would dramatically decrease. Cardiologists would have to multi-task by including other forms of medicine in their practice. ***DISAPPOINTED*** that

This book really speaks to me. First, it makes healthy eating simple -- there are really only two rules: eat whole foods, and eat them from plant based sources as much as possible. The authors also acknowledge that simple isn't always easy-- there is so much processed stuff out there and so many different people telling you that different things are and aren't good for you, that it can all be a bit overwhelming. So when you feel overwhelmed, just eat whole foods, and eat them from plant based sources. I love that they address the science behind a lot of this without getting too technical, and that they admit that we don't really understand all there is to understand about food. But instead of focusing on what we don't know, why not focus on what we do? No one is going to tell you that eating a whole foods mostly plant based diet is bad for you, and how awesome is it to discover that you can eat as much as you want and your body will tell you its full. And the recipes actually taste really good!

excellent

El concepto de comidas enteras es muy bueno. Pero en aras de su ideología vegana, el autor sataniza demasiado la comida de origen animal, y las grasas sanas, como el aceite de oliva y hasta el aguacate. Me quedo con Jason Fung y David Perlmutter.

I cannot rate this book more highly, although I wish I could. It is a very fair analysis of the whole food movement and the first book, amongst a vast collection, that has made me really determined to go 90% whole food. I particularly like the fact that although the authors are 100% vegan themselves they show from scientific data of long lived populations around the world that 90% is probably the way to go. Ranks as highly as Dan Buettner's "Blue Zones" and is a fountain of fair, unbiased information.

I like that it promotes healthy living

Gran libro