Nutrition

The American Dietetic Association has finally conceded—a vegetarian diet can supply all the necessary dietary ingredients to maintain health. The prestigious Mayo Clinic endorses a plant-based diet. More and more researchers, physicians and nutritionists are beginning to echo the same “Go plant-based!” Eating a wide variety of fruits, vegetables, grains, and nuts will prevent many diseases and cause others to disappear, largely through anti-inflammatory properties.

A plant-based diet assures one of getting the most antioxidants, fiber, vitamins, and minerals with the least amount of calories. Talk about eye-popping appeal to stimulate the appetite! Those brightly colored plant pigments of red, orange, yellow, blue, deep-green, have an added bonus – they fight disease! All of these beautiful pigments are abundant in health-giving phytochemicals!

Worried about Protein? Don’t be. It can be obtained from many sources other than risky, often disease-ridden meat. Peas and a variety of beans are excellent sources, especially when combined with a whole grain such as brown rice, whole wheat, oats or corn. Nuts are also rich in protein, but eat them sparingly. A cup of vegetarian baked beans has a whopping 12 grams of protein! Even vegetables such as broccoli and potatoes contain protein. A diet high in meat and cheese provides too much protein, which along with animal fat, stimulates atherosclerosis leading to heart disease. Large quantities of protein can also overwork the kidneys and produce kidney disease.

Carbohydrates contain the energy for every day optimum work performance. High carb foods are energy foods. However, eliminate the “bad carbs” – table sugar, refined grains like white rice and white flour, desserts, sweetened cereals, and pastries. Oust candies and soft drinks from the diet. Complex carbohydrates – “good carbs” – are the best. Good sources include potatoes, brown rice, whole grain breads and whole grain cereals.

Avoid bad fats. Lard, shortening, butter, fish, meat, poultry, margarine, fried foods, cream, mayonnaise and cheese are not needed and contain harmful fats. Avocado, olives, seeds, and nuts contain healthy fats. Omega 3 fats are very healthy – found in walnuts and ground flax seeds.

Fiber is like scrub brushes in our body to keep our digestive system clean and functioning well. Whole plant foods are high in fiber! Meats, milk products, and refined foods have no fiber and tend to clog the digestive system, leading to disease. Research has shown that a high fiber diet decreases the risk of many forms of cancer and heart attacks.

Sodium! Very salty foods such as meat products, pickles, canned foods, baked goods with baking soda or baking powder, and even many breakfast cereals promote high blood pressure and heart disease. Try to limit salt in your diet. A little salt is good.

What should I eat? Whole plant foods are bursting with nutrition! (Nutrient dense and calorie shy) Every day we should enjoy liberal portions of vegetables and fruit. Eat whole grains. Nothing is lost by refining and help prevent overeating and obesity as they are much more satisfying. Legumes and nuts replace meat and cheese.

Breakfast is the most important meal of the day! A good breakfast should contain the most calories of any meal. Choose foods high in protein and complex carbohydrates. Don’t forget the fruit. Try to eat a good lunch and a very light supper. This will give you energy for the day and a better night of rest.

Get started with our 10-day Kick-start.

Comments ( 31 ) Leave a Comment
  1. 1 Linda Apr 23, 2012, 12:51 AM PDT

    Please tell me more.

  2. 2 Josey Aug 9, 2012, 10:41 PM PDT

    I really enjoyed the video presentation.I learned alot.

  3. 3 Michelle Nov 4, 2012, 5:29 PM PST

    I was raised a vegetarian.  It wasn’t until I got married that I began having other “clean” meats, fish, poultry.  I recently have become very interested in the “BLOOD-TYPE DIET”.  I am A NEGATIVE blood type and having done extensive reading on the subject, it makes perfect sense to me!  My husband is B POSITIVE and a Type 2 Diabetic.  His blood type menu makes sense, for him, as well.  I have to admit it has been very perplexing for me, adjusting to this diet, since both of us can no longer have wheat;  BUT, we feel ALOT better!!  I AM ALLERGIC TO OATS AS WELL.  My Adventist Doctor told me, it is common for someone to become allergic to something if they had alot of it when they were young.  This was the case.

  4. 4 David Dec 8, 2012, 5:03 PM PST

    I am interested.  What does an 18 day program cost?

  5. 5 Renee Feb 3, 2013, 3:31 PM PST

    Thank you so very much for this site. I have tried 3 recipes today and WOW!! Do you have these resources in Spanish. I attend a spanish church w/my husband. we are health and temperance leaders and I need whatever I can find in Spanish. Thank you again for this beautiful resource. It is a blessing.

  6. 6 Claudette Feb 16, 2013, 4:47 AM PST

    how much does a 18 day program cost

  7. 7 Tobias Mar 17, 2013, 7:39 PM PDT

    Wow these recipes are great

  8. 8 Roger Mar 18, 2013, 9:17 PM PDT

    eating fish really a bad fat? i replace fish to meat. . instead eating meat i eat fish. . .  correct me pls

  9. 9 Millicent Jun 10, 2013, 1:40 PM PDT

    Please have these recipes in SPANISH

    Millicent            

  10. 10 Samuel Jul 1, 2013, 11:47 PM PDT

    The link to the 10-day Meal Plan leads to a 404 Page not found error :(

  11. 11 Richard Jul 2, 2013, 9:54 AM PDT

    The link to the 10-day recipes has been fixed.

  12. 12 Annemarie Jul 5, 2013, 12:37 AM PDT

    Do you have any free videos that are shorter, for audience with low reading level ?I am researching for an outreach in The Tenderloin in San Francisco.

  13. 13 Richard Jul 5, 2013, 10:21 AM PDT

  14. 14 Kathryn Jul 16, 2013, 12:40 PM PDT

    Are you supposed to pick one food choose from each (break,lunch,dinner) for each day? And what are the porportions.
        Thankyou Kathy

  15. 15 Ann Aug 27, 2013, 6:37 PM PDT

    What is the best way to prepare beans? A pressure
    cooker, crockpot, or on the stove. Does a pressure cooker loose some of the nutrients?
    Thank you,
    Ann

  16. 16 Margaret Oct 30, 2013, 4:54 AM PDT

    I have a new grandson 4 months, just went to doctors and doctor said he could start eating food, starting with rice cereal. Doctor was telling us how and when to introduce each type of food. When it came to the meat, I said he needs a vegaterian diet, the doctor said no he needs animal meat for his bones etc. The vegaterian diet was not good for a baby he will not get the right protein. Please commet on this.

  17. 17 Janet Nov 5, 2013, 12:58 PM PST

    I attended the 18 day program in 2009 and lost 30 lbs and then drifted back to some of my old habits. Can you send me the number to the book store. There is an item I want to order.

  18. 18 Terri Nov 10, 2013, 5:53 AM PST

    I would like to make a suggestion and I also have a question.

    Suggestion: a directory of food ingredients that are linked to related recipes.

    Question: I am looking for different spaghetti squash recipes. I usually make it like I would pasta spaghetti, however, I would like to try alternatives if any other recipes for that have been developed.

    I finally found recipes for quinoa, but only by accident. Thanks for all these delicious recipes. This helps me to have less meat, caffeine, and sugar in my diet.

  19. 19 Jason Apr 25, 2014, 7:48 AM PDT

    I like the website it gives good info and I miss Weimar I lived there

  20. 20 Angela May 25, 2014, 7:21 PM PDT

    Thank You for having this great information on Nutrition. Wish they would teach this in schools today! I took lots of notes and am working on changing my diet to vegan. Too bad it took my Autoimmune Disease to shake me up to eating better and the right foods!!!

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