Get Healthy

An easy way to eat satisfying, high-fiber meals and stay motivated

De: Christopher Crennen

Narrado por: Virtual Voice

PROTECT YOURSELF FROM THE DISEASES MOST LIKELY TO KILL YOU

An emerging consensus of nutritional experts advocate a high-fiber, whole-food, plant-based (WFPB) diet for protection against heart disease, high blood pressure, obesity, type 2 diabetes, many cancers and many other deadly diseases. Only a WFPB diet has successfully reversed atherosclerotic plaque in coronary arteries in humans. Dean Ornish MD, Michael Greger MD, Joel Fuhrman MD, Neal Barnard MD, Caldwell Esselstyn Jr. MD, John McDougall MD, the American College of Lifestyle Medicine, Kaiser Permanente and many others advocate a WFPB diet as the optimal diet for excellent health and permanent weight loss. Why doesn’t everyone eat a WFPB diet? The federal and state governments of the United States (and other industrialized democracies) do not allow health insurance companies to charge unhealthy people more based on risk. This prohibition has become widespread since the adoption of Medicare and Medicaid in 1965. The unintended results have been skyrocketing healthcare costs and epidemics of obesity, type 2 diabetes and chronic disease. You can protect yourself from many chronic diseases by adopting a WFPB diet. An amazing 60% of American calories are from added fats and oils, refined grains and added sugars. Processed foods and animal foods have little or no fiber. Whole plant foods (vegetables, fruit, whole grains, nuts and seeds) are high in fiber. The secret of healthy, permanent weight loss is simple: Eat more fiber. Get Healthy offers a motivational program and a radically simple way to prepare healthy meals. These make adopting a WFPB diet much easier. HOW TO STAY MOTIVATED Our thoughts make our habits, then our habits make us. Effective motivational strategies are the missing ingredient in many diet programs. Get Healthy provides a practical way to change your thinking. There is a rich literature of audiobooks, videos and books on the benefits of a WFPB diet that is readily available from the internet, libraries and bookstores. A sustained program of listening, watching and reading provides positive reinforcement to make a healthy diet your normal way of eating. Get Healthy contains many links and references to short videos, audiobooks and books. Get Healthy should be read slowly and repeatedly. Links and references should be followed. This provides a program of positive reinforcement for the benefits of a WFPB diet. In addition to using audiobooks, videos and books, other strategies are discussed: a free online food journal to track calories and nutrients; regular medical tests and checkups; hypnosis and aversion therapy (a quick, effective way to change behavior); competitive online weight loss betting; a popular, low-cost weight-loss club called TOPS, widely available in the U.S. and Canada; coffee and tea to alleviate hunger between meals; recommended books to change habits; and strategies recommended by the National Weight Control Registry. QUICK CONVENIENT MEALS Get Healthy offers a way to prepare and clean up healthy meals that is radically quick and simple compared to the time-consuming recipes recommended in some books. The meals rely on a microwave oven and frozen foods. Frozen vegetables come cut and washed, last a long time without spoiling, have little waste, and are often more economical and nutritious than fresh. A cup, bowl and spoon are the only utensils needed for most meals. Scoops are kept with many ingredients for quick measuring and assembly. The cooking methods and sample recipes described in the book have been used by the author for almost 10 years. Meals take only a few minutes to assemble, a few minutes to heat in the microwave and a few minutes to wash the dishes. By relying on simple utensils, frozen vegetables and a microwave, a healthy diet with no added fats, sugars or refined grains can be as quick and convenient as the modern diet of processed foods.