Plant-Based Life: Your Complete Guide to Great Food, Radiant Health, Boundless Energy, and a Better Body - Softcover

Karlsen, Micaela Cook

 
9780814437070: Plant-Based Life: Your Complete Guide to Great Food, Radiant Health, Boundless Energy, and a Better Body
Softcover
ISBN 10: 0814437079 ISBN 13: 9780814437070
Verlag: HarperCollins Leadership, 2018

Inhaltsangabe

More people than ever are eating a whole-food, plant-based diet. Studies show that it is better for our bodies and better for the planet, but it isn't always easy.

Whether you're taking your first steps on this path to wellness or recommitting yourself to success, author Micaela Cook Karlsen clearly maps the way. Her program enables you to set your own pace and stay the course--without relying on willpower.

Drawing on personal experience and the latest research, A Plant-Based Life reveals how to:

  • Find and sustain your motivation
  • Gradually add more whole, plant foods into your diet
  • Break old food addictions and establish new habits
  • Translate favorite recipes to create delicious, nourishing meals
  • Reshape your food environment (at home, at work, and on the go) to make healthy eating a no-brainer
  • Cultivate relationships that celebrate and support your new lifestyle

Especially valuable are directions for navigating roadblocks. You'll find strategies for getting family members on board and for allaying friends' concerns about your food choices with evidence-based nutrition information. Take advantage of shopping tips, pantry lists, menu plans, and more than 100 mouth watering recipes, with contributions from plant-based leaders.

If your goal is a healthier, more energized life, make A Plant-Based Life your personal GPS. The journey will be more satisfying than you ever imagined.

Die Inhaltsangabe kann sich auf eine andere Ausgabe dieses Titels beziehen.

Über die Autorin bzw. den Autor

Dr. Micaela Karlsen serves as Director of the Lifestyle Medicine Economic Research Consortium from the American College of Lifestyle Medicine and the Lifestyle Medicine Institute, as well as co-investigator on the Adhering to Dietary Approaches for Personal Taste (ADAPT) Study from Tufts University. She is also Adjunct Faculty for the University of New England Master’ Programs in Applied Nutrition and Global Public Health. Dr. Karlsen is the author of A Plant-Based Life and a contributor to the New York Times bestseller Forks Over Knives: The Plant-Based Way to Health. She created and maintains PlantBasedResearch.org, an online library of original, peer-reviewed research studies relevant to plant-based nutrition, as well as SustainableDiet.com, a 3-month transition program for supporting successful and permanent transitions to plant-based diets. Her expertise is in dietary patterns, plant-based nutrition and nutritional adequacy, and predictors of successful behavior change. She holds a PhD in Nutritional Epidemiology from the Tufts Friedman School of Nutrition Science and Policy and a Masters degree in Human Nutrition from the Johns Hopkins School of Public Health.

Von der hinteren Coverseite

Committing to a whole food, plant-based diet is easier, and more delicious, than ever. A Plant-Based Life guides you each step of the way as you slowly replace animal products and processed food with healthier choices that replenish your energy and boost well-being.

Filled with the latest nutritional research—and the motivation and life hacks you need to effortlessly maintain new habits—A Plant-Based Life provides:

Strategies for training yourself to prefer plant-based foods—more effective than will-power for sticking with a plan • Guidelines for creating food environments at home, at work, and on the go that guarantee success • Tips for building a community of supporters • Shopping suggestions, menu plans, and more

Featuring more than 100 tasty recipes, including contributions by Ann Crile Esselstyn, Cathy Fisher, Chef AJ, Del Sroufe, Kathy Pollard, Kris Carr, Matthew Kenney, Julieanne Hever, R.D., and others, A Plant-Based Life is your companion on the journey to a healthier body and more sustainable lifestyle.

Advance Praise for A Plant-Based Life:

“A Plant-Based Life is a must-read, step-by-step guide for anyone ready to take their diet to the next level of healthy eating. While the science is clear on the benefits of whole, plant foods, the path to change is still challenging for many people. Whether you are starting plant-based eating for the first time, or you’ve hit a plateau and need a little support, this book provides a roadmap to success and a rock-star lineup of recipes. Micaela Karlsen tackles the obstacles we all face eating well in the modern world one-by-one with powerful and intriguing research on motivation, willpower, and the food environment to make a plant-based lifestyle easy to maintain.” — Dr. Michael Greger, New York Times bestselling author of How Not to Die and founder of NutritionFacts.org

“A Plant-Based Life is an excellent guide to make plant-based eating easy and sustainable.”— Brian Wendel, President and Founder of Forks Over Knives

“Adopting a plant-based diet is often a journey, and Micaela’s book provides an accessible, step-by-step approach that every reader can embrace. In addition to wonderful guidance, A Plant-Based Life offers an array of delicious, healthful recipes. This book is an asset for anyone interested in learning more about the benefits of plant-based eating and how to achieve a lifestyle change that will last.”— Neal Barnard, M.D., President of Physicians Committee for Responsible Medicine

“Micaela Karlsen’s A Plant-Based Life offers the crucial next step in maintaining the healthiest lifestyle possible. This is a gorgeously comprehensive approach to overcoming common obstacles to lifelong wellness. Karlsen offers user-friendly, scientifically-demonstrated solutions and strategies to making a wholesome, health-promoting plant-based diet fantastically simple and sustainable. Plus, the recipe collection is creative and filled with deliciousness! I am grateful to have this wonderful and practical resource to offer my clients.” — Julieanna Hever, MS, RD, CPT, author of The Vegiterranean Diet and The Complete Idiot’s Guide to Plant-Based Nutrition

“A Plant-Based Life is a superb guide to your journey toward better health and wellness. Micaela Karlsen beautifully highlights and explains every stepping stone you need for success. Reading this book will give you all the tools you need — but more importantly, it will also give you the confidence to go out and get the vibrant health and life you deserve.” — Douglas J. Lisle, Ph.D., co-author of The Pleasure Trap

Micaela Cook Karlsen, MSPH, is one of the founding employees of the T. Colin Campbell Center for Nutrition Studies and its former Executive Director. A contributor to the New York Times bestseller Forks Over Knives, she is a member of the advisory board for the Plant-Based Nutrition Healthcare Conference and founder of www.PlantBasedResearch.org and SustainableDiet.com.

Auszug. © Genehmigter Nachdruck. Alle Rechte vorbehalten.

A Plant-Based Life

Your Complete Guide to Great Food, Radiant Health, Boundless Energy, and a Better Body

By Micaela Cook Karlsen

AMACOM

Copyright © 2016 Micaela Cook Karlsen
All rights reserved.
ISBN: 978-0-8144-3707-0

Contents

Foreword by T. Colin Campbell, xv, 
Preface, xvii, 
INTRODUCTION, 1, 
HOW TO USE THIS BOOK, 5, 
PART 1 FIVE STEPS TO GREAT FOOD AND RADIANT HEALTH: making a plant-based diet easy and sustainable, 19, 
STEP ONE: FIND YOUR MOTIVATING FORCE: gathering food for the mind, 21, 
STEP TWO: ADD PLANT-BASED FOODS TO YOUR DIET: welcoming new friends, 41, 
STEP THREE: CHOOSE HEALTH OVER HABIT: letting go of the foods that no longer serve you, 75, 
STEP FOUR: MAKE YOUR FOOD ENVIRONMENT MATCH YOUR BIOLOGY: creating the context that guarantees success, 103, 
STEP FIVE: CULTIVATE CONNECTION FOR THE LONG HAUL: making your diet socially sustainable, 127, 
PART 2 ONGOING SUCCESS: keeping up the momentum, 145, 
RECIPES FOR EVERYONE, 147, 
BREAKFAST/BRUNCH, 
SNACKS, 
APPETIZERS, 
SOUPS, 
SALADS AND SIDES, 
SAUCES, SPREADS, AND DRESSINGS, 
QUICK BITES, 
MAIN MEALS, 
TREATS, 
ONGOING SUPPORT RESOURCES, 291, 
Acknowledgments, 301, 
Recipe Contributors, 303, 
Notes, 311, 
Index, 325, 
Free Sample Chapter from No Sweat by Michelle Segar, 325, 
About Amacom, 325,


CHAPTER 1

STEP ONE

FIND YOUR MOTIVATING FORCE

gathering food for the mind

* * *


YOU NAME IT, I pretty much had it," Gary told me, as he leaned back and mused about his old life. "I'd had one bypass surgery and was facing another. I was really heavy — like 70 pounds heavier than now. I felt sluggish all the time and I was on these fiber drinks because I was so constipated. Plus, I was taking pills for my blood pressure and my cholesterol. My doctor said I was prediabetic. I didn't sleep well but I wasn't really ever awake either. I felt like it was the beginning of the end of my life, even though I was supposed to be looking forward to my retirement."

Even with all these symptoms, it wasn't until the birth of Gary's grandson, a stern warning from his doctor, and the realization that he controlled his own health that he developed the impulse to try a plant-based path. Now, he says, his motivation grows stronger every day, as he keeps feeling better and better — especially when he thinks about all the medication he no longer takes. But it took a health crisis and the pressure to stay well for his grandchildren to get him started.

The motivation to change your diet because of a health issue doesn't always wait until you're older. My friend Pulin became a vegetarian at age eight and gave up all animal products at age seventeen. This translated to a tan-colored diet composed largely of peanut butter sandwiches, soymilk, and cereal, and it expanded to include the vegan junk food so readily available in the big cities he lived in as young adult. Pulin didn't regret his decision to go vegan, but the diet he was following pushed his cholesterol to 265 and his triglycerides to 795, even while he avoided animal foods. His doctor warned him that those were the first steps to an eventual heart attack, and he found himself facing taking statins in his early thirties.

Pulin was scared, but he turned his fear into action. After replacing the processed fake meats with whole plants and letting go of the vegan mayonnaise and fatty salad dressings, he found that his new diet was working.

A few weeks after we spoke, I got a text from Pulin that read: "Cholesterol 175, triglycerides 111" I felt so happy for him, knowing he had just set a new course for his life that avoided the slew of problems that Gary had faced. These sorts of results are common when people are motivated to switch to a whole food, plant-based diet, and they are possible for everyone. Provided, that is, that you are motivated, informed, and engaged.

In Step One, we will take a look at what you need to cultivate motivation, examine the health benefits of plant-based diets (which really serves to strengthen your motivation!), and discuss how to stay in touch with that feeling on a daily basis.


THE MOTIVATION EQUATION

Gary's and Pulin's stories emphasize the positive effects that plant-based eating can bring. Reading these stories can deepen your expectation of your own success. Keeping in mind or reminding yourself of the health benefits that can be derived from plant-based eating can also strengthen the value you ascribe to the diet.

Educators at the What Kids Can Do organization, a cutting-edge nonprofit based in Providence, Rhode Island, that develops materials to improve educational outcomes for children, use a concept they call the Motivation Equation. This equation links motivation with expectation and value. It's readily applied to adults and nutrition and is as follows:

Motivation = Value × Expectation of Success.

Motivation is the impulse moving you toward a goal, but you can't be motivated without both valuing the results and also expecting that those results are possible for you — and each one of these two elements increases the impact of the other.

Expectation of success creates belief in the potential outcome, and it comes from two sources: your emotions and your intellect. The stories in this book of people who've achieved good health and lasting dietary change will help you relate to dietary success on an emotional level. At the same time, knowing the scientific basis for the health benefits of plant-based diets will frame the nutrition recommendations and make it possible for you to understand how and why you can take charge of your health. Together, these two components work in concert to keep you motivated and charged. If you revisit Figure 1 on page 7, you'll see that not only do you need to be ready for change, you also need several other elements that we'll address here in Step One: motivation, expectation of success, nutrition knowledge, which we'll introduce in this step, and commitment.

We know you're interested and that you have some level of motivation, but you must also value success, and you'll find that even easier after reading about some of the documented health benefits that a plant-based diet can bring.


THE HEALTH BENEFITS OF A PLANT-BASED DIET

The scientific evidence that demonstrates and supports the benefits of a plant-based diet is growing all the time, and the most dramatic aspect is that the effects not only prevent people from getting sick but, for certain serious conditions, the food they eat can also make them well.

Making people well is not something that medication for chronic disease has ever accomplished, and perhaps it never will. This is not for lack of effort on the part of drug developers or doctors, but the medications for chronic disease manage symptoms rather than treat the cause of the illness. Many studies suggest that when you look at the rates of adherence for medication, they are pretty dismal — many patients struggle to take their prescriptions as directed, and quitting altogether is common! And who can blame them? Often, medications have side effects that make them feel worse, not better.

In contrast, many people who switch to a whole food, plant-based diet are highly motivated to continue because suddenly, perhaps for the first time in a long while, they feel good! For heart disease and type 2 diabetes, there are countless examples of individuals...

„Über diesen Titel“ kann sich auf eine andere Ausgabe dieses Titels beziehen.

Verlag
HarperCollins Leadership
Erscheinungsdatum
2018
Sprache
Englisch
ISBN 10 
0814437079
ISBN 13 
9780814437070
Einband
Taschenbuch
Anzahl der Seiten
352
Kontakt zum Hersteller
Nicht verfügbar
Verantwortliche Person
gpsr@libri.de
gpsr@libri.de

Friedensallee 273
Hamburg
22763
Deutschland