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The Journal of Plant Based Health & Wellness

Issue #5, November, 2019

Message from the Editor

ʺWelcome to The Journal of Plant Based Health & Wellness! We are so pleased that you have decided to join

us on this exciting health journey!ʺ Rick McKeon

Our goal is to provide interesting and inspiring articles that ordinary people can easily understand and put to use in their daily lives. You donʹt need to be a medical professional or a trained scientist to benefit from the articles you find in this journal. Hereʹs what you will find in this monthʹs issue:

1. Feature Article: Sleep Apnea 2. Foods That Reduce Inflammation 3. Success Story by David Rivest 4. Recipe: Oatmeal with Flax meal, Cinnamon, and Fruit 5. Spices for Flavor and Health: Garlic. 6. Experts to Follow: Michael Klaper, M.D 7. Book Review: Food Over Medicine, Dr, Pam Popper 8. Video Review: Super Juice Me!, Jason Vale 9. Health & Wellness Retreats: Plant Strong Retreats with Rip Esselstyn.

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10. Health & Wellness Websites: Nutrition Facts, with Dr. Michael Greger

11. For Further Study and Certification: Plant-Based Nutrition Certification, eCornell

Mission Statement This monthly newsletter is provided absolutely free as a public service to help stem the rising tide of preventable chronic diseases. We are in the midst of a worldwide epidemic of diabetes, obesity, hypertension, dementia, heart disease and cancer. These dreadful illnesses can be prevented and even reversed by making a few simple diet and lifestyle changes! Our mission is to spread the word that the human body is an amazing self-healing machine! The conventional pharmaceutical paradigm of treating symptoms with drugs will soon give way to a new approach that promotes health by understanding the root causes of disease and curing people through diet and lifestyle changes. This may seem like an uphill battle against the entrenched industrial food producers and powerful pharmaceutical companies, but we really have no other choice. Current trends will not only result in massive human suffering; they will completely bankrupt the American medical system! Thatʹs what this journal is all about. If you remove the toxins and provide your body with healthy nutrients, it will naturally start to heal itself. By living a plant-based lifestyle combined with moderate exercise, stress reduction and detoxification, you will start to reverse all chronic illnesses and live an amazing pain free life. This has been demonstrated over and over again.

ʺHeal yourself and heal the planetʺ

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We would love to feature YOUR personal story!

Send your story together with a thumbnail image of yourself to rmckeon5@gmail.com

Note: By making this submission you are granting us permission to publish your image and your story.

FREE OFFER!

To start receiving this free monthly newsletter just sign up on our mailing list at

http://eepurl.com/gt1nv9

Disclaimer

I am not a medical doctor, and I am not offering medical advice.

In this journal I am just honestly sharing my personal experience and some of the things I have learned from those who are experts.

Before making any changes in your diet or exercise program, Consult with your healthcare professional.

My hope is that you will be inspired and motivated by Something you read here. I know thatʹs a high aspiration,

But that is what I hope for you!

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Feature Article: Sleep Apnea Part 1: Overview If you snore and are overweight, you probably have sleep apnea.

Sleep apnea is a serious condition where you stop breathing during the night. This leads to interrupted sleep, and can cause elevated hemoglobin levels, thickening of the blood, weight gain, heart attack, stroke, and a host of other serious conditions. Mild sleep apnea will cause you to stop breathing a few times per hour, but severe sleep apnea might cause you to stop breathing 40 - 50 times per hour! Figure 1 shows that I had a huge number of apnea events one night between 4:00 and 4:30 am.

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Figure 1: Major Apnea Events Around 4:15 am When you stop breathing, the oxygen level in your blood drops and your body thinks it need to produce more red blood cells, leading to thicker blood. If you think you may have sleep apnea it is best to have a sleep study done. Itʹs not a fun experience. I hardly slept all night because the sleep lab was not my familiar bedroom. Also, I was all tangled up in the wires and was worried about pulling the sensors off. Figure 2 shows some of the attached sensors. Besides monitoring your breathing and your blood oxygen levels, they record an EEG to know how long you were in the different sleep stages.

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Figure 2: All Hooked Up for the Sleep Study Sleep apnea affects approximately 20 million Americans - nearly one out of every 16 people. Sufferers are unable to achieve restful sleep, no matter how long they spend in bed. As a result, people with sleep apnea suffer from many negative health effects as a result of the strain on their body and mind. When left untreated, sleep apnea can significantly reduce a personʹs health and quality of life. There are several treatment options available including:

1. Surgery to remove excess tissue in the soft palate 2. Plastic retainers that you place in your mouth to force your jaw

forward (mandibular advancement appliance) 3. Removing the tonsils 4. CPAP therapy

Sleeping with a CPAP (Continuous Positive Airway Pressure) machine is the most common and most effective therapy.

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Part 2: What Are The Various Types of Sleep Apnea? There are three Types of sleep apnea:

1. Obstructive Sleep Apnea (OSA) is the most common form of sleep apnea, affecting about 18 million Americans and accounting for about 80% of sleep apnea cases. It is caused by a physical obstruction of the airway during sleep when the tissue in the back of the throat collapses. This makes it difficult or impossible for the sleeper to breathe, which in turn causes a partial awakening and disrupted sleep. This leads sufferers to snore loudly or make choking noises during sleep. This is a ʺmechanicalʺ problem where the tissue in the mouth and throat block the airway.

2. Central Sleep Apnea (CSA) occurs when the brain fails to signal the

body to breathe. CSA is a ʺneurologicalʺ problem.

3. Mixed Sleep Apnea (MSA) is a combination of obstructive sleep apnea and central sleep.

In this discussion we will focus on OSA. Regarding sleep breathing disorders, there are two different terms to be aware of: apnea and hypopnea.

1. An apnea event is when you stop breathing for 10 seconds or more. This will cause the oxygen saturation in your blood to drop.

2. A hypopnea event is when your airway doesnʹt actually collapse, but

narrows enough to restrict airflow and you struggle to breathe. A hypopnea event can also cause your blood oxygen level to drop.

AHI stands for Apnea/Hypopnea Index, and represents the average number of times per hour you either stopped or struggled to breath. AHI is

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used to categorize how severe your sleep apnea is. It can fall into four different categories:

1. 0 - 5 = normal 2. 5 - 15 = mild sleep apnea 3. 15 - 30 = moderate sleep apnea 4. >30 = severe sleep apnea

Part 3: What Factors Contribute to Sleep Apnea? Sleep apnea is more common in men, and risk tends to increase once someone has reached middle age. However, sleep apnea can be found in virtually anyone - people of any age, women, and children can all develop this disorder. Risk factors include:

1. Being overweight or obese: is one of the most significant risk factors. About 50% of people with obstructive sleep apnea are overweight. When fat accumulates around the upper airway, it can change the shape of the airway and make it more likely that the throat tissue will collapse during sleep

2. A large neck: This is another physical indicator, often used by

doctors to measure the likelihood that someone has sleep apnea. People with a neck circumference greater than 17 inches for men and 15 inches for women are considered at heightened risk for OSA.

3. A small jaw: People with small jaws have tongues that are seated

farther back in the mouth, increasing the probability of it falling into the airway.

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4. Large tonsils or adenoids: Particularly problematic in children, if the tonsils are large enough, they can actually obstruct the throat and cause sleep apnea.

5. High blood pressure and diabetes: Sleep apnea is often correlated to

these other health conditions.

6. Nasal congestion: Trouble breathing through the nose because of allergies or a deviated septum can make sleep apnea more likely.

7. Smoking: The inflammation and lung damage caused by smoking

means that smokers are significantly more likely to develop sleep apnea.

8. Drinking alcohol: Alcohol can cause the throat muscles to relax more

than usual.

9. Sleeping on your back: During back sleeping, gravity pulls the tongue back into the throat, reducing airflow.

Given these risk factors, itʹs easy to understand that you can reduce your risk of developing (or reduce the severity of) sleep apnea by maintaining a healthy weight, stopping smoking, getting sufficient exercise, sleeping on your side, and eating a healthy diet.

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Part 4: Sleep Apnea Glossary of Terms There are hundreds of technical terms associated with the study and treatment of sleep apnea. Because this article is intended for the interested layperson, we will include only the important ones. A-Flex Inspiration is when you breathe in, and exhalation is when you breathe out. A-Flex is an algorithm for adjusting CPAP pressure during the later stage of inspiration and during exhalation to improve patient comfort based on a user-defined gain setting. AHI Apnea/Hypopnea Index. This is the average number of apnea and hypopnea events that occurred per hour while the CPAP machine was in use. Itʹs amazing how so much information can be obtained from simple air pressure measurements! Figure 3 shows my AHI at 3.69, which is considered ʺtreated.ʺ This number should typically be below 5. Notice the scale at the bottom represents the time of night when these events occurred.

Figure 3: Apnea/Hypopnea Index

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Apnea An apnea is detected when there is an 80% reduction in airflow from a baseline for at least 10 seconds. During the apnea, the CPAP machine delivers one or more pressure test pulses. The device evaluates the response of the patient to the test pulse(s) and assesses whether the apnea has occurred while the patient has a clear airway or an obstructed airway. The airway is determined to be clear if the pressure test pulse generates a significant amount of flow; otherwise the airway is determined to be obstructed. Auto-CPAP Continuous Positive Airway Pressure (CPAP) that automatically adjusts (titrates) the pressure up and down based on the varying requirements of the patient. AVAPS Average Volume Assured Pressure Support therapy mode Average AHI The average AHI (Apnea/Hypopnea Index) is the total number of apneas and hypopneas that occurred during sleep divided by the number of therapy hours. Average Hours of Use The total number of hours the patient received therapy divided by the total days of use. Average Time in Large Leak Per Day Displays the average amount of time the patient spent with excessive air leakage that will compromise therapy. This could be the result of poor mask fitting.

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Bi-Flex A small amount of pressure relief (levels of 1, 2, or 3) applied during the latter stages of inspiration and during active exhalation. My prescription for normal pressure is 10 cm H2O. Bi-Level Two different positive pressure levels (IPAP/EPAP). The dual pressure levels provide a more natural means of delivering pressure support therapy to the patient resulting in improved patient comfort. The pressure toggles between an inspiratory and an expiratory pressure during spontaneous breathing. BPM Breaths per Minute, or beats per minute in the context of Heart Rate/Pulse oximetry. C-Flex A small amount of pressure relief applied during active exhalation (the beginning part of exhalation). cm H2O Measurement unit of pressure (centimeters of water). Compliance The consistency and accuracy with which a patient follows the regimen prescribed by a physician or other health professional. Compliance Graph Provides a view of the patientʹs therapy usage and the patientʹs compliance. CPAP Continuous Positive Airway Pressure

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CSR Short for Cheyne-Stokes Respiration Daily Events Per Hour Number of events per hour for one night of therapy. Desaturation An indication that the patientʹs measured SPO2 (pulse oxygen saturation) is reduced by 3% or more. Diagnostic RDI Diagnostic Respiratory Disturbance Index. The total number of breathing events divided by the total sleep time without therapy. DME Distributor of Durable Medical Equipment EPAP Expiratory Positive Airway Pressure Exhaled Tidal Volume The amount of air passing out of the lungs for each breath. FL Flow Limitation is a partial obstruction of the airway as detected by a change in the shape of the flow signal. Flow Limitation Index Changes in flow limitation are recorded as events. The Flow Limitation Index is calculated by the total number of flow limitation events per night divided by the hours of use. Note: The average is calculated by taking the total number of events divided by the number of therapy days. This can be used to indicate if there has been a significant degradation in the flow

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signal, resulting in a pressure increase. This value is only reported on auto pressure machines. Hours of Usage Shows patterns of use displayed by date. Hypopnea An hypopnea is indicated if there is approximately 40% reduction in airflow for a duration of between 10 and 60 seconds, compared to the average airflow over an extended period of several minutes. Following a reduction in airflow, the therapy device must see two recovery breaths in order to label the event as a potential hypopnea. (Respironics detection is 40% reduction and ResMed detection is 50% reduction) Hypopnea Index The Hypopnea Index is calculated by the total number of hypopnea events per night divided by the hours of use. IPAP Inspiratory Positive Airway Pressure Leak The amount of air leakage in the patient circuit. LL Large Leak LPM or L/min Liters per Minute MaP Minutes at Pressure

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NRAH Index Non-Responsive Apnea/Hypopnea Index. A non-responsive apnea/hypopnea flag is generated when a patient has apneas and or hypopneas that do not respond to increased pressure from a pressure therapy device. It is detected when the patient has at least 2 apneas and/or hypopneas, the pressure level of the therapy device increases at least 3 cm H2O, and the patient continues to have apneas and/or hypopneas. Total Events / Total Session Hours = Index. Obstructive Apnea Obstructive Apnea (OA) is a temporary cessation of airflow caused by a collapse of the airway either full or partial without an accompanying cessation of respiratory effort. Obstructive Apnea Index The Obstructive Apnea Index is calculated by the total number of Obstructive Apnea events per night divided by the hours of use. OSA Obstructive Sleep Apnea PB Periodic Breathing is a Respironics data feature defined as a persistent waning and waxing breathing pattern, which repeats itself between 30 and 100 seconds. The nadir of the breathing pattern is characterized by at least a 40% reduction in airflow from an established baseline flow. The pattern must be present for several minutes before it can be identified as periodic breathing. No therapy adjustments are made in response to periodic breathing. Patient-Triggered Breaths Breaths initiated by the patient.

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Peak Average Pressure The largest average CPAP Pressure in the date range. Pressure Pulses Small test probes or puffs of air to help the machine decide if the apnea event is obstructive in nature or clear airway in nature. This number can vary widely and is of no real critical consequence to therapy. Pressure Support Difference between IPAP and EPAP pressure on bi-level machines. Ramp During ramp time, a patient starts therapy at a pressure lower than the prescription. The pressure is incrementally increased over time while the patient is falling asleep. Ramp Time The time over which the pressure increases from the initial low-value, to the prescription value. RERA Respiratory Event Related Arousal. A sequence of breaths characterized by increasing respiratory effort leading to an arousal from sleep, but which does not meet the criteria for an apnea or hypopnea. RDI Respiratory Disturbance Index REMstar Auto Flags Measurements recorded in 30 second intervals for the following measures: NR = Non-Responsive Apnea/Hypopnea event; OA = Obstructive Apnea event; H = Hypopnea event; FL = Flow Limitation event; S = Snoring event; AHI = Apnea/Hypopnea Index.

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RR Respiration Rate Frequency of breathing, expressed as the number of breaths per minute. S/T Spontaneous/Timed therapy mode. SD Card An SD Card (Secure Digital Card) is an integrated circuit housed in a compact, rugged plastic enclosure. SD Cards are designed to store data and to enable the transfer of data between devices equipped with SD Card slots. Session A length of time in which therapy has been delivered with breaks lasting no more than one hour. Sigh A breath that is delivered every 100 mandatory or assisted breaths at 150% of the normal volume. Sleep Therapy Flags Measurements recorded in 30 second intervals for the following measures: OA = Obstructive Apnea event; H = Hypopnea event; S = Snoring event; AHI = Apnea/Hypopnea Index. Snore A loud upper airway breathing sound during sleep, without episodes of apnea. Vibratory snore is detected when a specific frequency is detected during the inspiratory portion of the patientʹs breath. Vibratory snore is disabled at pressures greater than 16 cm H2O.

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Split Night A mode that enables the auto CPAP algorithm to be delayed by a pre-selectable time interval. Ti Duration of inspiration (the respiratory flow into the lungs), expressed in seconds (5 breath moving average). Ti Max Maximum inspiration time in seconds. Ti Min Minimum inspiration time in seconds. Tidal Volume The amount of air passing in and out of the lungs for each breath (mL). Total AHI The sum of the Apneas and Hypopneas divided by the number of therapy hours. VAPS Volume Assured Pressure Support, breath-by-breath correction towards a target tidal volume. Vibratory Snore (VS) Index The Vibratory Snore Index is the total number of vibratory snoring events per night divided by the hours of use. VTE Estimated average exhaled tidal volume.

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Part 5: Using SleepyHead Software

SleepyHead is free software that you can download from https://sleepyhead.jedimark.net/ It can read the SD card from several different CPAP brands, and gives an amazing array of colorful graphs and charts depicting your sleep statistics. Figure 4 shows a typical Daily Report.

Figure 4: Typical CPAP Report

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Success Story by David Rivest

Another HUGE Victory for Our Family!

About 4 1/2 years ago my wife Deborah suffered a heart attack. She was put on Brilinta ($1250/month), Lisinopril, Metoprolol, Atorvastatin, Isosorb Mono ER & Aspirin. She suffered with leg pains from the Statins so bad she could not walk some days and the Brilinta (blood thinner) was so powerful her arms and legs always were severely bruised to a point where she had to wear long sleeves and colored pantyhose to hide the ugliness. Three months ago she went off of the statins and BP medication. Originally she was told she would have to be on blood thinners for the rest of her life but the cardiologist promised heʹd take her off those also if she continued on her WFPB lifestyle and reached her weight goal and positive lab results.

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TODAY after less than 1 year eating WFPB and 47 lbs lighter, her cardiologist kept his promise and took her off of everything except the Metoprolol. He said her lab results were amazing and an EKG showed her heart is as if she never had the attack in the first place.

Foods That Reduce Inflammation Short-term inflammation promotes healing (like when you cut your finger and the swelling helps to seal the wound), but chronic inflammation contributes to chronic diseases. Foods that are highly processes and contain lots of fat and sugar will keep your cells and your joints inflamed. Foods that are high in antioxidants help to reduce inflammation.

Foods that help reduce inflammation include spinach, blueberries, cherries, avocado, walnuts, garlic, pineapple, green leafy vegetables and turmeric. Eat lots of these!

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Recipe: Oatmeal with Flax meal, Cinnamon, and Fruit

Oatmeal Oatmeal is loaded with fiber and

antioxidants. It helps to lower cholesterol and regulate blood sugar, protect against

cancer, boost the immune system, promotes sleep, and is gluten free. I like to add a

tablespoon of flax meal, some cinnamon, fruit, and berries. I could eat this every

morning! In fact, I usually do.

Spices for Health and Flavor: Garlic

Garlic Powder Garlic adds an excellent flavor to soups,

chili dishes, veggie pizza, and bean burritos. It helps to reduce LDL cholesterol and lower blood pressure. Most people like to cook with fresh garlic cloves, but I have

to admit I usually use garlic powder.

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Experts to Follow: Michael Klaper, M.D.

ʺDr. Michael Klaper is a gifted clinician, internationally recognized teacher, and sought-after speaker on

diet and health. He has practiced medicine for more than 40 years and is

a leading educator in applied plant-based nutrition and integrative

medicine.ʺ

To learn more about Dr. Michael Klaper visit his website at https://www.doctorklaper.com/ Dr. Klaper resolutely believes that proper nutrition - through a whole food, plant-based diet - and a balanced lifestyle are essential for health and, in many cases, can make the difference between healing an illness or merely treating its symptoms. He is the author of Vegan Nutrition; Pure & Simple (no longer in print) and has produced numerous health videos, webinars, and dozens of articles for both scientific journals and the popular press. As a source of inspiration advocating plant-based diets and the end of animal cruelty worldwide, Dr. Klaper contributed to the making of two PBS television programs, Food for Thought and the award-winning movie, Diet for a New America (based on the book of the same name). Dr. Klaper teaches that ʺHealth Comes From Healthy Livingʺ and he is dedicated to the healing and flourishing of all living beings and our planet.

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ʺHealth is having a body that moves without pain, breathes without distress and allows us to perform the activities of life with complete presence and focused energy. Then, we can love fully and enjoy our lives to the fullest.ʺ Dr. Michael Klaper graduated from the University of Illinois College of Medicine in 1972. He served a medical internship at Vancouver General Hospital in British Columbia, Canada and received training in surgery, anesthesiology and orthopedics at the University of British Columbia Hospital in Vancouver. Additionally, he was trained in obstetrics at the University of California Hospital, San Francisco. As his medical career progressed, Dr. Klaper began to realize (true to what science is bearing out today) that many of the diseases his patients presented - clogged arteries (arteriosclerosis), high blood pressure (hypertension), obesity, adult-onset diabetes and even some forms of arthritis, asthma, and other significant illnesses - were made worse or actually caused by the high sugar, high fat, high salt, overly processed, animal product-based, Standard American Diet (S.A.D.). Dr. Klaper served as Director of the Institute of Nutrition Education and Research from 1992 through 2015, where he conducted a study that focused on people who ate a completely plant-based or vegan diet. He practiced acute care medicine in New Zealand for three years and from 2009 through 2018, served on staff at the TrueNorth Health Center, North Americaʹs premier nutritionally-based medical clinic that specializes in therapeutic fasting and health improvement through a whole food, plant-based diet. A member of the American College of Lifestyle Medicine, Dr. Klaper was a member of the American Medical Student Associationʹs Nutrition Task

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Force and currently serves on the Advisory Board for the Plantrician Project and the International Journal of Disease Reversal and Prevention. For over 10 years, Dr. Klaper hosted a popular medical information radio program ʺSounds of Healingʺ on WPFW in Washington, DC and KAOI on Maui, Hawaii. Together with PlantPure Communities Dr. Klaper has started the Moving Medicine Forward initiative in an attempt to introduce more nutritional education in medical schools and awaken tomorrowʹs young physicians to the power of plant-based healing.

ʺAll who seek to heal - patients and practitioners alike - must start with the reality that our daily food choices can either foster good health or spawn dangerous diseases. Yet, most Western-trained physicians practice medicine as if what our patients are eating has no effect upon the diseases they seek to cure. Why is the power of applied nutrition not being taught in medical schools to our young physicians?ʺ After a lengthy career in clinical medicine, Dr. Klaper together with PlantPure Communities (PPC) is bringing the revolutionary ideas of disease reversal through plant-based nutrition and lifestyle medicine to medical schools across the country! This initiative will change the way future doctors treat their patients, which will improve the health of future generations.

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The four aspects of the Initiative aimed to foster the nutritional awakening of Western medicine, include:

1. Research - to clarify the current and planned programs across the country, learning whatʹs working and whatʹs needed to make applied nutrition part of every medical school curriculum.

2. Creation of Medical School Nutrition Courses - to establish a core

curriculum to teach medical students about the power of nutrition to prevent and reverse disease.

3. Creation of Toolkits for Student Leaders - a collection of online

resources, insights and strategies to empower nutritionally aware students and encourage networking with like-minded professionals in their community and worldwide.

4. Dr. Klaperʹs live presentations at medical schools throughout North

America on the power of the patientʹs diet to either cause or reverse diseases and the promotion of Nutrition Interest Groups at each school, where the practical uses of applied nutrition are explored weekly through clinical rounds, Skype presentations, journal clubs, etc.

This Initiative is created through partnership with PlantPure Communities (PPC), the 501c3 nonprofit organization founded by Nelson Campbell, son of Dr. T. Colin Campbell author of The China Study. PPC will be providing administrative, organizational and strategic support to make these efforts even more effective. To learn more about Moving Medicine forward visit https://www.doctorklaper.com/moving-medicine-forward?reqp=1

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Book Review: Food Over Medicine, Dr. Pam Popper

Food Over Medicine Pamela A. Popper, PhD., N.D.

Glen Merzer Benbella Books, Inc.

ISBN: 9781937856809

Nearly half of Americans take at least one prescription medicine, with almost a quarter taking three or more, as diseases such as diabetes, obesity, and dementia grow more prevalent than ever. The problem with medicating common ailments, such as high blood pressure or elevated cholesterol, is that drugs treat symptoms, and may even improve test results, without addressing the cause: diet. Overmedicated, overfed, and malnourished, most Americans fail to realize the answer to lower disease rates doesnʹt lie in more pills but in the foods we eat.

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With so much misleading nutritional information regarded as common knowledge, from ʺeverything in moderationʺ to ʺavoid carbs,ʺ the average American is ill equipped to recognize the deadly force of abundant, cheap, unhealthy food options that not only offer no nutritional benefits; they actually bring on disease. In Food Over Medicine, Pam Popper and Glen Merzer invite the reader into a conversation about the dire state of American health, the result of poor nutrition choices stemming from food politics and medical misinformation. But, more importantly, they share the key to getting and staying healthy for life. Backed by numerous scientific studies, Food Over Medicine details how dietary choices either build health or destroy it. Including recipes from Chef Del Sroufe, author of the best selling Forks Over Knives: The Cookbook and Better Than Vegan, Food Over Medicine reveals the power and practice of optimal nutrition in an accessible way. Reviews: ʺFood Over Medicine is brimming with useful information that is detailed yet easy to understand. The question and answer format is very effective. Itʹs the sort of book that everyone who cares about their health should read.ʺ

Lee Fulkerson, director of Forks Over Knives ʺVery few people, and even very few doctors, really understand how powerful nutrition can be in preventing and in treating most of the illnesses that afflict us today. Food Over Medicine is an outstanding resource for anyone wanting to maximize their health and minimize their dependence on Western medicine.ʺ

John Robbins, author of No Happy Cows and Diet for a New America

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ʺFood Over Medicine explains nutrition in an original, highly compelling way. A totally digestible, accessible approach to learning how to maintain or regain your health.ʺ

Rory Freedman, coauthor of Skinny Bitch

Video Review: SuperJuice Me! by Jason Vale

Jason Vale is one of my all-time heroes! I was so moved when I first saw the video documentary SuperJuiceMe!

This was a grand experiment to see what a 28-day juice fast could accomplish. He conducted lots of video interviews, and chose eight people with a total of 22 different illnesses to spend a month at his resort in Portugal. The experiment was to see what effect drinking only fresh fruit and vegetable juices could have on their serious health conditions. The results were amazing! A must watch documentary.

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Retreats: Plant Strong Retreats with Rip Esselstyn

For more information about these retreats visit https://2forksevents.com/ Rip Esselstyn offers three different Plant-Strong retreats.

1. Sedona Immersions in Sedona, AZ 2. Black Mountain Immersions in Black Mountain, NC 3. Camp Plant-Stock in Black Mountain, NC

Sedona Immersions, Sedona, AZ

Sedona, AZ

Surrounded by the majestic backdrop of Sedona, this awe-inspiring location is the perfect place for you to start or strengthen real behavioral change.

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Thousands of people have attended an Engine 2 Immersion and experienced what it feels like to truly thrive with a plant-strong lifestyle. Let us show you whatʹs possible.

Eat more healthfully. Engage in more physical activity. Get outside. Allow yourself the space to think. Push beyond your comfort zone. Take some personal inventory. Focused intently on you, our team will join you in reclaiming your health, wherever you are in the journey. We have assembled a tribe of plant-strong experts including doctors, nurses, researchers, mental health providers, outdoor enthusiasts, personal trainers, culinary experts, fitness instructors, and health coaches. We will teach you skills to surpass the physical and emotional barriers to change and to discover a renewed sense of self and purpose.

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Fueled by incredible plant-based buffets, youʹll experience a full menu of activities to enjoy, including hands-on cooking demos, restorative yoga, mindfulness, epic hiking on one of the countryʹs ʺTop 10 Most Scenic Trails,ʺ a stargazing tutorial, live music, plus a few other surprises. You WILL experience a change at this retreat - not just in how you feel, but in real, measurable results. Each guest will complete an in-depth medical questionnaire prior to arrival. Two biometric screenings will be conducted at your arrival and departure to demonstrate the powerful impact of plant-strong eating, daily exercise, and mindfulness. Weʹll measure your weight and blood pressure plus a full lipid panel and fasting glucose test to check your cholesterol levels and blood sugar. Physicians are available for personal consultations and to answer all your questions throughout the week. Black Mountain Immersions, NC

Black Mountain, NC

Immerse yourself in a transformational 5-day mountain retreat situated just outside Asheville,

North Carolina. Weʹll help you reset, recharge and refocus.

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Camp Plant-Stock, NC

Black Mountain, NC

Join us at Camp Plant-Stock, with on-site accommodations for every budget, plus food, activities and inspiration for

adults, couples and families!

Websites: NutritionFacts.org with Dr Michael Greger

https://nutritionfacts.org/ Whenever there is a new drug or surgical procedure, you can be assured that you or your doctor will probably hear about it because thereʹs a corporate budget driving its promotion. But what about advances in the field of nutrition? The reason we donʹt see ads on TV for broccoli is the same reason groundbreaking research on the power of foods and eating patterns to affect our health and longevity gets lost and buried in the medical literature - thereʹs no profit motive. It may not make anyone money, but what if our lives would profit?

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Did you know there are diets proven to not only prevent and treat but reverse our #1 killer, heart disease, along with other deadly diseases such as type 2 diabetes and high blood pressure? Yet doctors get little if any formal nutrition training in medical school, graduating without some of the most powerful tools available to stop the chronic diseases that remain our leading causes of death and disability. We believe that a significant part of the problem is that individuals who want to make the correct dietary choices for themselves and their families are faced with a deluge of confusing and conflicting nutritional advice. The goal of this website is to present you and your doctor with the results of the latest in peer-reviewed nutrition and health research, presented in a way that is easy to understand. NutritionFacts.org is a strictly non-commercial, science-based public service provided by Dr. Michael Greger, providing free updates on the latest in nutrition research via bite-sized videos. There are more than a thousand videos on nearly every aspect of healthy eating, with new videos and articles uploaded every day. NutritionFacts.org was launched with seed money and support by the Jesse & Julie Rasch Foundation. Incorporated as a 501c3 nonprofit charity, NutritionFacts.org now relies on individual donors to keep the site alive and thriving. NutritionFacts.org is a proud member of the True Health Initiative, a global voice for lifestyle as medicine.

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Certification Programs: Plant-Based Nutrition Certification

To find out more about this program visit https://nutritionstudies.org/courses/plant-based-nutrition/ The T. Colin Campbell Center for Nutrition Studies has partnered with renowned online education provider eCornell, to offer a revolutionary program to help you understand the importance of diet and nutrition for your life. In a few short weeks you will arm yourself with the knowledge you need to improve your overall health, learn new skills, or even inspire a career change. In our online, video-based courses, youʹll learn from over 20 leading experts on topics that include:

The science behind a plant-based diet The role nutrition plays in chronic disease How to implement whole food, plant-based meals The impact of food production on the environment Trend diets, including gluten-free, low-carb, paleo, keto, etc. How government and industry can affect dietary choices Common topics of concern to athletes such as protein consumption And much more!

eCornell, Cornell Universityʹs online learning platform, provides online professional and executive development to students around the world. They offer more than 60 award-winning professional certificate programs in a wide variety of disciplines.

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This program is:

100% online, work at your own pace Attentive and interactive learning team Science-based foundation A trusted credential

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The Plant Based Health & Wellness Book

If you have enjoyed this newsletter please consider purchasing a copy of the book Plant Based Health &

Wellness by Rick McKeon

For more information and a preview visit the book page at

https://www.rickmckeon.com/plantbasedbook.html