Anyone Can Do This
Anyone can learn to easily prepare and embrace a truly healthy, satisfying diet with the right kind of support, and with a few recipes and skills.
In 2012, Nutrition As Medicine began when a small group of people came together with the shared vision of helping those with “food borne illnesses” such as obesity, diabetes, heart disease & cancer transform their lives through healthy, delicious food.
What Can I Eat? (That I Love)
This website is a resource for people starting out on a whole-food plant-based diet wondering “What can I eat? You will find 100% of these tips & recipes to be truly delicious, easy, and completely healthy. Don’t waste time trying recipes that may turn out to be unappealing. Quality-control, testing & feedback avoids discouragement and ensures success for anyone.
Dramatic Health Benefits
Pills and surgery alone will not make you healthy and are not the answer to epidemics of diabetes, obesity, heart disease and cancer. A whole-food, plant-based diet can be dramatically effective at preventing, controlling, and in many cases reversing diabetes, heart disease and obesity. It can control or reverse hypertension, prevents about a third of all cancer, and significantly improves survival for many cancer survivors. It probably helps to prevent Alzheimer’s disease, and probably prevents or improves rheumatoid arthritis, multiple sclerosis, osteoporosis and other illnesses.
Peer Support - a Joyful Experience
All are invited to join our peer-support network, an important and joyful part of lifestyle change. And anyone can share recipes and ideas online.
You Don't Need to Be a Vegetarian
Many people want to try this gradually. You don’t have to give up any foods at all. Just discover and add some exciting new foods. Some people only switch to healthy plant-based breakfasts, then later to breakfasts & lunches, etc.
Once you learn some awesome recipes, consider going completely healthy for a 3 week trial period, preferably avoiding all meat (including poultry & fish), dairy, and most or all oils. This allows your taste-buds to wake-up so that you enjoy real food more and more. And you feel better. After three weeks: re-evaluate. (You will never want to go back). Alternatively, you can experience benefits just by increasing healthy foods and decreasing unhealthy ones.
No Wonder It’s So Hard to Lose Weight
Traditional obesity treatments have about a 5% long-term success rate according to the National Heart, Lung & Blood Institute. The “portion control” approach has not been effective except with expensive, high-intensity long-term counseling beyond the reach of most Americans. And even these treatments have poor results.
Traditional weight loss programs recommend diets like those promoted by the American Heart Association and American Diabetes Association which still include a lot of fat, animal products, and little fiber, making weight loss difficult.
Fat has more than twice the calories per gram as any other food, and fiber has none. We get most fat from dairy and animal products. Fiber only comes from plants.
Amazingly, nearly 40% of calories in the ‘standard American diet’ are from fat, mostly animal fat, and we get only a third of the fiber we should. No wonder it’s so hard to lose weight!
Chicken and fish are relatively high in fat, have the same amount of cholesterol as red meat, have few if any micronutrients, and have no fiber at all. Even baked white-meat chicken breast without the skin has the same amount of cholesterol as red meat, with 20% of calories coming from fat. 40% of calories in salmon come from fat.
The best epidemiologic evidence shows that even small amounts of meat & dairy are strongly associated with diabetes, heart disease, cancer & other illnesses. In populations that follow plant-based diets, heart disease, obesity & diabetes are rare, and cancer is much less common than in the West.
Also, animal food and dairy tend to be addicting, so it is easier to avoid them completely, rather than trying to go half-way.
"Don't Drink Your Milk"*
Milk protein (casein) is a cancer promoter (at least in the case of liver cancer), has been implicated in the development of type-I diabetes, and has never been shown to promote bone health. Populations with the highest dairy consumption have the highest fracture rates. Dairy is a major source of fat; one third of calories in "2%" milk come from fat, and most calories in fat-free milk come from sugar (lactose).
* (the title of a book by Frank Oski, M.D., former Chair of the Johns Hopkins Department of Pediatrics)