Why go to a Plant Based Diet?
While going to a plant based diet is definitely no cure all for healing any disease however, it is something that is both SIMPLE and CHEAP to initiate!
Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. These foods include:
• Nuts & Seeds
• Whole Grains
• Beans & Legumes
• Coffee, Tea, Dark Chocolate!
------ Cholesterol levels are increased by meat and fatty foods, especially red meat. Vegetarian diets are low in saturated fats, calories, sodium, and higher in fiber compared to meat while being cleaner sources of protein.
- Our bodies have a much easier time digesting and processing plants compared to meat. Meat contains complex proteins, ammonia, and nitrates that plants do not have. Red meat of note is more difficult for our body to digest and is a known carcinogen that causes colon cancer.
The Diet is Mostly Plants based BUT Does not Mean Entirely Vegetarian or Vegan
Who will Benefit from this Diet?
Those with chronic diseases like:
• Heart Disease
• High Blood Pressure
• ObesityNot only does it help treat these diseases but it can help PREVENT diseases like cancer and stroke.
How do I start?
- Go veggie at breakfast (think fruit and oatmeal or an omelet with veggies and light cheese)
- Shop for plants first instead of going to the meat or seafood section
- Try ethnic flair: Some cultures know how to do vegetarian meals right like Middle Eastern and Indian cuisine that use rich spices to add flavor.
- Get cooking: Plan at least one night a week to try a new vegetarian recipe.
- Keep your pantry full of plant options like nuts, fruits, trail mix, chocolate and seeds.
- Convert your favorite dishes: Turn your favorite meat-based recipes veggie for an easy dinner solution. Take the ground beef out of your spaghetti and replace it with mushrooms and onions.
- Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
- Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
- Bean burritos
- Vegetarian chili
- Peanut butter sandwich
- Veggie stir-fry
- Hummus pita sandwich
Simple Meal Plan Ideas to Start:
1. Oatmeal with walnuts, banana, and a sprinkle of nutmeg
1. Greek salad (kale, carrots, cheese, black olives and onions) with fresh pita bread
1.Potato hash with caramelized onions and peppers
2. Breakfast wrap: Fill a whole-wheat tortilla with scrambled egg, black beans, peppers, onions, cheddar jack cheese, and salsa.
2. Tomato basil soup, whole-grain bread like rye or whole wheat
2. Whole-wheat pasta with cannellini onions and mushrooms, and a Italian salad
3. Whole-wheat English muffin topped with avocado
3. Vegetarian pizza topped with mozzarella cheese, tomatoes, onions and peppers.
3. Vegetarian chili
Dr. CHRISTIAN-JEVON BRAMWELL MD
Christian Bramwell, MD uses his own weight loss story as teaching for people struggling with their own weight through blogging, teaching, and writing. His mission in life is to promote health and education, that is why he has chosen to be a family physician and found his own nonprofit Project RAK based on education and empowerment.
NPI (Doctor proof number) - 1336632918 NPI Number: