Plant-Based Resources
I would start with watching the following three videos on hulu or Netflix:
Forks over Knives- http://www.hulu.com/watch/279734 Good solid research
Fat, Sick and Nearly Dead- http://www.hulu.com/watch/289122 Two men’s story about
becoming plant-based
Engine 2 Kitchen Rescue- http://www.hulu.com/watch/406563 The how to video
http://www.drfuhrman.com/ His book “Eat to Live” should be in every plant-based persons’ shelf. It
has a six week reboot in detail. If you want to get more detail of the incredible micronutrients
you must read his book “Super Immunity”. You may also catch him occasionally on PBS.
http://engine2diet.com/ Rip’s book engine 2 diet is on this website and is full of tips,
recipes and a 28 day challenge complete with daily menus.
http://engine2diet.com/usrfiles/files/28daytoolbox-e2approvedfoods.pdf
“My Beef with Meat” book by Rip Esselstyn
http://www.jointhereboot.com/
http://www.amazon.com/The-China-Study-Comprehensive-Implications/dp/1932100385 This book is
basically the founding research for the plant-based lifestyle. He also has a cookbook by the same name
http://www.heartattackproof.com/ Dr. Esselstyn’s website. You will remember from the Forks over
Knives. One of the founding fathers of the Plant-based lifestyle. I love his quote in the movie.
“Some people think this way of life is radical, but I think cracking open your chest and having
bypass surgery is radical” BTW, he is a cardiothoracic surgeon
http://www.mindbodygreen.com/0-952/PlantBased-Diet-for-Beginners-How-to-Get-Started.html
http://www.nealbarnard.org/ Another plant-based guru and his books are very concerned with the
micronutrients we eat and how it affects us, especially diabetics.
http://www.nomeatathlete.com/
Twitter is an awesome place to get tons of information. Even if you don’t have a twitter account it is
worth getting one just to receive these tweets especially recipes:
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Dr.Esselstyn @DrEsselstyn
Engine2Diet @Engine2Diet
Whole Planet @WholePlanet
Happy Herbivore @happyherbivore
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Forks Over Knives @ForksOverKnives
Healthy Eating @healthyeat101
Veg News @VegNews
Julieanna Hever @PlantDietitian
Dr. Fuhrman @DrFuhrman
Happy Cow @HappyCow
Matt Frazier @NoMeatAthlete
Finally the answer to the question of questions…But how do you get your protein:
https://www.dropbox.com/s/u4jx9efqxapc5p7/Screenshot%202014-01-21%2006.29.59%283%29.png
Dr. Fuhrman Super Immunity
Nutritarian
A person who recognizes their future health is directly linked to the micronutrient quality of their food
choices
G-BOMBS
Greens
Beans
Onions
Mushrooms
Berries
Seeds
Cruciferous Vegetables—cancer fighting food---force field for Star Trek Enterprise
*Bock Choy
*Broccoli
*Brussel Sprouts
*Cabbage
* Collards
*Kale
 Men who ate 3 servings of cruciferous vegetable a week decreased their chance of getting
prostrate cancer by 70%--women who ate cruciferous vegetables decreased their risk of breast
cancer by 65% even those who had a diagnosis of breast cancer
 Isothiocyanates (ITC)—removes carcinagines –when cruciferous greens are chopped or chewed
the enzymes are release (ITC)
 Eating beans 2 times a week decreased chance of colon cancer—prevents tumors from growing
 Onions—excellent against prostate cancer
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 Mushrooms—against cancer-has something in it that recognizes cancer cells in the body and is
able to kill them—also kills tumors-cuts off the supply of blood flow to cancer cells which kills
them—prevents breast cancer
 Berries-slow aging in the brain—
 Seeds-flax seeds; chia seeds
The Nutritarian Prescription
 Eat at least ½ cup of beans a day (You could soak and cook beans, but we go to Whole foods and
buy the low sodium beans (all kinds) in water
 Eat at last 3 fresh fruits a day
 Eat at least once ounce of raw nuts from raw seeds a day—(1 tablespoon of chia seeds, sesame,
flax, hemp); walnuts
 1 large salad a day
 Eat at least one large Double sized serving of steamed green vegetables daily
 Eat some mushrooms or mushrooms—1/2 cup of onion—a small amount of mushrooms
Simplify (In parenthesis what I eat to have energy for long workouts)
Breakfast: fresh fruit with long acting protein/fiber; I like Heritage flakes with Almond milk also (I eat
three pieces of Ezekiel toast with almond butter and chia)
0930: Fruit
Lunch: salad, beans on top, and more fruit (I add two pieces of plain toast)
1530 fruit, usually a banana for my afternoon workout
Dinner: Salad and two cooked vegetables (1 #), fruit dessert (I may add some brown organic rice to
dinner depending on workouts)
Foods You Should Buy Organic
Apples
Celery
Sweet Bell Peppers
Peaches
Strawberries
Nectarines (imported)
Grapes (imported)
Spinach
Cucumbers
Blueberries (domestic)
Potatoes
Salads and Greens
Cherries
Pears
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Foods You Don’t Have to Buy Organic
Papayas
Broccoli
Cabbage
Bananas
Kiwifruit
Sweet peas (frozen)
Asparagus
Mangoes
Pineapple
Sweet corn (frozen)
Avocados
Onions
Whether or not you buy organic, you can do your part to reduce pesticide residues on foods with the
following tips:
 Wash and scrub produce under streaming water to remove dirt, bacteria and surface pesticide
residues, even produce with inedible skins such as cantaloupe. Do not use soap.
 Remove the peel from fruits and vegetables.
 Remove the outer leaves of leafy vegetables.
 Trim visible fat and skin from meat and poultry because pesticide residues can collect in fat.
 Eat a variety of foods from different sources.
 Join a co-op farm that supports community agriculture.
Some Tips Robin and I have learned:
 If you have buy-in from another family member, the lifestyle is so much easier
 The words Organic and Vegan do not mean it is good for you
 Learn to read labels (Rip shows you how in Engine 2 Diet)Ingredients are listed by descending
order of volume (IOW, pay close attention to the first 3-5 ingredients)
 Never under any circumstance use a product that contains “High Fructose Corn Syrup” in it. If
you anything in your cupboards with it, throw it out. It is legal crack.
 We eat one huge salad and one medium salad a day. Our salads have as many vegetables we
can find, (especially the G Bombs and cruciferous vegetables) and some nuts with at least 2 cups
of greens (lettuce/kale/spinach).
 Costco is the only major chain that tests all of their produce for Salmonella. We buy usually buy
our greens, some fruit, peppers, tomatoes, and bread.
 We add ½ to 1 cup of beans to every salad we eat
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 I (not Robin) eat toast 1-2 times daily, usually with Almond Butter. The bread I use is either
Ezekiel or some other whole grain sprouted bread
 We buy our peanut butter and almond butter at Trader Joe’s. Look for almond butter made just
of Almonds or roasted almonds (no other additives) and the same with PB.
 When you buy organic soups, be careful of the Sodium content. We usually buy all of our beans
and soups with low sodium. For soup we like Imagine Soups from Whole Foods
 Hummus is good for you because it is made from chick peas, but look at the fat content. It
should never have more than 4 grams of fat per serving
 For an awesome wrap add anything you like with refried beans and hummus (easy and
delicious)
 We eat 4 servings of fresh fruit a day (blueberries are another super food, but brush your teeth
afterwards if you can because they stain quickly)
 If you are an athlete, Vega and Warrior Blend are great after workout supplements
 We bought a Vita Mix blender for smoothie and everything else. Cheapest at Costco, but not
available all year round
 Be careful about oils. You can use water/white wine/vegetable stock to sauté. Plus a lot of the
vegetables are so full of water you can sauté with no additives.
 When eating out always ask for the dressing (and cheese if you want) on the side and especially
ask for vegetables steamed naked. Most restaurants inundate everything with oils. Olive oil is
the most caloric food by the ounce, so use sparingly
 We shop at five stores to save money:
Costco: Greens; some fruit; some bread; frozen organic vegetable mix
Whole foods: breads, beans; salad dressings; pretzels; Raw protein mix
Trader Joes: Broccoli slaw; heritage flakes; sweet potatoes; bananas; avocados; assorted frozen
premade meals; peanut butter; almond butter; bread; hummus
Wal-Mart: Almond butter (unsweetened); lemons; limes; pomegranates
Food and Thought: Apples; cucumbers; sweet potatoes; raw cacoa powder; Sun Warrier protein
mix
28 DAY TOOLBOX: Engine 2 Diet Approved Foods
Pizza Crust
Boboli Whole wheat (not the best but easy to find)
Food for Life
Garden of Eatin’
Kabuli Whole-Wheat Pizza Crust
Nature’s Hi-lights, Brown Rice Pizza Crust
Phoenician bakery
Pita bread
Soups
Health Valley: Mild Three Bean Chili, Spicy Black Bean Chili
Imagine Natural Creations
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Pacific Natural Foods
Shari’s Bistro: Tomato with Roasted Garlic, Spicy French Green Lentil Soup
Whole Grains
Barley
Brown/Wild Rice
Kamut
Millet
Quinoa
Oats
Rye
Spelt
Wheat
Whole Wheat Couscous
Condiments
Balsamic Vinegar
Braggs Liquid Amino Acids
Brown/Raw sugar
Heinz/ Muir Glen Ketchup
Honey
Low Sodium Soy Sauce
Low Sodium Tamari
Mustard: Yellow, Dijon, Spicy
Red Wine Vinegar
Rice Vinegar
Spices
Basil
Cayenne pepper
Chili powder
Cracked pepper
Crushed red pepper flakes
Cumin
Curry powder
Garlic powder
Mrs. Dash
Onion Powder
Oregano
Paprika
Rosemary
Sage
Thyme
Tony Chachere’s Salt-Free Creole Seasoning
Crackers
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Wasa Crackers: Light rye, Multi-grain, Sourdough rye
Kawli: Golden Rye, Crispy Thin, 5 Grain
Ryvita: Dark rye, rye and oat bran, fruit crunch, and light rye
Hol-Grain crackers: brown rice
Manischewitz crackers: thin tea matzos
Edward and Sons Brown Rice snaps: vegetable, black sesame, tamari sesame, and tamari seaweed
(read ingredients because some add oil)
San-J cracker snaps: tamari rice, sesame brown rice
Cereals
Arrowhead Mill’s Puffed Millet
Arrowhead Mill’s Puffed Wheat
Bob’s Red Mill 10 Grain Hot Cereal
Bob’s Red Mill Malt-O-Meal
Bob’s Red Mill Oat Bran Hot Cereal
Bob’s Red Mill Creamy Wheat Hot Cereal
Bob’s Red Mill 8 Grain (Wheat-less) Hot Cereal
Bob’s Red Mill 10 Grain Hot Cereal
Bob’s Red Mill Creamy Rice Hot Cereal
Barbara’s Shredded Wheat
Bite Size Shredded Wheat
Cascadian Farms Purely O’s
Cascadian Farms Raisin Bran
Erewhon Raisin Bran
Ezekiel 4:9 Sprouted Whole Grain Cereals: Original, Almond
Familia Muesli
Grainfield’s Multigrain flakes
Grainfield’s Whole Grain Raisin Bran
Grape Nuts (NOT Grape Nut Flakes)
Heritage Heirloom Whole Grain Flakes
Kashi 7 Whole Grain Nuggets
Kashi Whole Grain Flakes
Kashi Whole Grain Honey Puffs
Nature’s Path Millet Rice Oat-Bran Flakes
Old Fashioned Oats
Shredded Wheat and Bran
Uncle Sam: Original, Berries-This brand is only $2.49 at trader Joe’s and about $2.80 at Walmart.
Pasta Sauce
Muir Glen: Mushroom Marinara, Portobello Marinara
Whole Foods Plain Tomato Sauce (canned)
Cooking Oil Substitute
Use spray dispenser to minimize use.
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Breads
Bagels/Buns
Alvarado St. Bakery
Bread
Ezekiel
Great Harvest Bread Company: Honey Whole Wheat
Pita Bread
Aladdin’s Pocket Pita Bread
Food for Life
Garden of Eatin’
Phoenician Bakery and Deli: Whole Wheat Pita Bread
Tortillas
Lahvash Fat Free Authentic Wraps
Pancake Mixes
Arrowhead Mills: Multigrain, Blue Corn, Buckwheat, Oat-Bran
Pasta Sauce
Muir Glen: Mushroom Marinara, Portobello Marinara
Whole Foods Plain Tomato Sauce (canned)
Whole Grain Pasta
Eden Organics: Udon, wheat/rice, buckwheat soba noodles, mugwort soba
Deboles
Hodgkin Mills
Lindburg
OrzoPutney Farms: Butternut Squash/Black Bean Ravioli
Rising Moon: Garlic and Basil Gnocchi
Vita Spelt
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