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The Journal of Plant Based Health & Wellness

Issue #6, December, 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. Happy holidays and best wishes for the New Year! We are planning lots of interesting articles for 2020 including: Organs and Systems of the Human Body; Simplifying Medical Terminology; Plant-Based Nutrition Facts; Emotions and Health - The Biochemical Connection; Plant-Based Living and the Environment; Epigenetics; Meditation and Visualization; Autoimmune Diseases; The Gut Microbiome; Reducing Toxicity; Liver Health; Mitochondria; Eating Raw, and many more. Your suggestions are always welcome, and your personal success stories are also welcome. This monthʹs issue includes an interesting health quiz that draws from the first five issues. Let me know how you did.

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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

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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: Health Quiz Letʹs wrap up the year with an interesting little 30-question health quiz. This is just for fun, but it will help summarize what we have learned in the first five issues of the newsletter. After each question I list the issue number and page number where you can find the answer. Of course the articles in this newsletter only present an overview of each topic, and there are many sources of information regarding plant-based living; but letʹs have some fun and see what we have learned. If you have missed any of the back issues, they are archived at https://www.rickmckeon.com/plantbasedjournal.html Iʹm always pleased to hear your comments and suggestions. Send me an email at mailto:rmckeon5@gmail.com 1. What are some good plant sources of protein? (Issue #3, p. 9)) 2. What is A1C and how does it differ from the standard glucose test? At what point are you considered diabetic? (Issue #2, p. 24) 3. What is sleep apnea? (Issue #5, p. 4) 4. Should vegetarians supplement with vitamin B-12 or vitamin D? (Issue #3, p. 10) 5. What does TSH stand for? Where in the body is it produced, and what is its function? (Issue #2, p. 22) 6. Regarding thyroxin, what is the difference between T3 and T4? (Issue #2, p. 23) 7. What does the term ʺwhole foodsʺ really mean? (Issue #3, p. 12)

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8. What does an elevated neutrophil count indicate? (Issue #2, p. 12) 9. What are some good plant sources for calcium? (Issue #3, p. 10) 10. What is the normal range for red blood cell count? What is it called when your red blood cell count is too low? (Issue #2, p. 8) 11. What does mg/dL stand for? (Issue #2, p. 6) 12. What are some foods that help to lower blood pressure? (Issue #1, p. 36) 13. What foods that help boost your immune system? (Issue #3, p. 60) 14. What are the risk factors for sleep apnea? (Issue #5, p. 8) 15. When considering purchasing prepackaged food, what is the first thing you should look for on the package? (Issue #3, p. 15) 16. What are the three types of sleep apnea? (Issue #5, p. 7) 17. What does eGFR stand for, and what eGFR level puts you in the category of Stage 3 kidney failure? (Issue #2, p. 18) 18. What would cause a personʹs urine to be green? (Issue #4, p. 6) 19. What would cause red blood cells in the urine? (Issue #4, p. 11) 20. What are the ʺdirty dozenʺ and the ʺclean fifteenʺ? (Issue #3, p. 21) 21. What are the health benefits of regular exercise? (Issue #3, p. 35) 22. What is the difference between ʺconventionalʺ and ʺorganicʺ produce? (Issue #3, p. 19)

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23. What are some causes of white blood cells in the urine? (Issue #4, p. 15) 24. What are some keys for effective motivation? (Issue #1, p. 4-29) 25. What does SAD stand for, and why is it important? (Issue #3, p. 5) 26. What are the three broad categories of urinalyses? (Issue #4, p. 5) 27. What are four important keys to radiant health? (Issue #3, p. 4-60) 28. What is the reference range for urine specific gravity? (Issue #4, p. 9) 29. What would cause there to be protein in the urine? (Issue #4, p. 11) 30. In UA microscopy what does high-powered field mean? (Issue #4, p. 14)

Success Story: David Rivest

I Reversed My Diabetes in 5 Months on a Plant-Based Diet

By David Rivest, March 04, 2019

When his diabetes took a turn for the worse, longtime chef and self-professed cheese addict David Rivest challenged himself to go plant-based for a month. Five months later, heʹs still plant-based, and off of his diabetes meds.

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On Sept. 28, 2018, I learned that my diabetes was out of control. My doctor told me that my A1C level, a measure of average blood sugar, was 9.5. (An A1C level of 6.5 or higher is considered diabetic.) He had previously raised my metformin (a drug for treating high blood sugar) dosage three times, to no avail. This time, he prescribed glipizide in addition and told me that I should prepare to start taking insulin. I weighed 240 pounds, and I was also taking blood pressure and cholesterol medication. I went home feeling scared and mad - scared because I knew that my health was going downhill and mad because my doctor wasnʹt fixing it. Not wanting to go on insulin, I started to do research to see if I had any alternatives. It wasnʹt long before I found out that people were actually reversing their type-2 diabetes through diet and exercise. I watched the entire iThrive series and was motivated to try a whole-food, plant-based diet for 30 days. I also found Mastering Diabetes and started following their educational series and mentorship program. Then I discovered Forks Over Knives and began using the recipe app and website to retrain myself. I had an addiction to cheese that was harder to quit than tobacco. And being a chef of more than 30 years, there were many lifelong cooking habits that I had to unlearn. But Iʹve always truly loved cooking and expressing myself through preparing meals, and I decided to view my new diet as a fun challenge. I began searching the web for whole-food, plant-based recipes and used them as inspiration. I took liberties to reflect my taste preferences but adhered to the WFPB rules. The results Iʹve experienced since going whole-food, plant-based have been amazing. I have lost 61 pounds. My last A1C reading was 6.0. My total cholesterol is 117. My blood pressure is 117/66. I am off all medications!

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My family was supportive from the beginning, but they were especially supportive the day I destroyed all the prescription drugs I was taking. I have since added my wife, two of my daughters, and my twin grandsons to the program. They are all enjoying the WFPB lifestyle and the great recipes from Forks Over Knives and realizing amazing results. I also prepare WFPB meals for seven other family members daily, and they are all experiencing significant health benefits, as well. The ʺNo-Tunaʺ Salad Sandwich was my first go-to WFPB meal. I could eat that every day. Yesterday I made my first millet loaf, and itʹs in the top 10 of my favorite recipes so far. Ninety percent of my meal ideas have come from Fork Over Knives. I have the app and every issue of the magazine, and I live on the website. I started this as a 30-day challenge, and now Iʹm hooked. There is no turning back. My taste buds have adapted. My body has responded. My overall health has peaked, and Iʹm on the edge of totally reversing my type-2 diabetes.

Foods That Stimulate Fat Burning If you adopt a whole foods, plant based diet you will naturally start to reach your ideal weight without being hungry all the time or counting calories. Itʹs simple.

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Foods that stimulate fat burning include turmeric, tomatoes, kale, broccoli, avocado, nuts, chia seeds, cinnamon, chili peppers, apples, celery, and oats.

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Recipe: Vegan Chili Burger

Have some chili left over from last nightʹs dinner? Make a chiliburger with a whole-wheat bun. Spread the bun with some avocado to make it rich and creamy. For even more taste, sprinkle on a little nutritional yeast.

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Spices for Flavor and Health: Ginger

Ginger is one of the most therapeutic herbs for preventing and even reversing a wide range of ailments. It is a tasty herb to include in juices, smoothies, and cooked dishes. Ginger has anti-inflammatory, blood pressure lowering, and cholesterol lowering properties. Ginger root is a powerful medicinal herb that has been used for centuries. It belongs to the same plant family as turmeric. Herbalists around the world prized ginger during the days of the early spice trade, when it was first exported from India and Southern Asia into Europe. It can help in relieving nausea, aiding digestion, soothing cramps, improving circulation, and in detoxifying the body. It also helps to prevent heart disease, stroke, lung cancer, diarrhea and diabetes.

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Experts to Follow: Laurie Marbas, M.D.

ʺLaurie Marbas, M.D., MBA is a board certified family and lifestyle

medicine physician and has been using food as medicine since 2012. She is the

Senior Managing Editor for the International Journal of Disease

Reversal and Prevention. She received her dual degrees (MD and MBA) from Texas Tech University Health Sciences

Center School of Medicine and TTU School of Business.ʺ

To learn more about Laurie Marbas visit her Twitter account at https://twitter.com/lauriemarbas or her Facebook page at https://www.facebook.com/lmarbas Laurie was awarded the Texas Tech University School of Medicine Gold Headed Cane Award. The Gold Headed Cane is a symbol for excellence in the art of medicine and the care of patients. She is also a USAF veteran, wife, mother of three grown children, podcast host, author, speaker and avid runner.

She has utilized a whole foods plant-based diet with her patients for the past six years in rural Colorado. Dr. Marbas is the former medical director for Dr. Fuhrmanʹs Health Oasis in Boca Raton, Florida, and is the host of the How to Health podcast and website that has online self guided classes for individuals who want to transition to a whole foods plant based diet. She is also working with Chef Martin Oswald on a new project called Doc and Chef, bringing flavor to health.

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Book Review: The Vegan Starter Kit, Neal Barnard, M.D.`

The Vegan Starter Kit: Everything You Need to Know About Plant-

Based Eating Neal D. Barnard, MD, FACC

ISBN 978-1-5387-4740-7

The Vegan Starter Kit is a practical guide that makes plant-based eating easy and fun. Dr. Neal Barnard is one of my all-time favorite health docs. He is a pioneer and early promoter of how diet and lifestyle changes can improve your health. He founded the non-profit research and advocacy organization Physicianʹs Committee for Responsible Medicine (PCRM) way back in 1985. Today, this committee is comprised of over 12,000 physicians and 150,000 members, with the purpose of promoting higher standards of ethics and effectiveness in medical research.

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This little book is easy to understand, and easy to implement in your day-to-day life. In this book Dr. Barnard shows you how to put the power of a vegan diet to work with an easy, step-by-step approach. Many are looking to adopt a more healthful diet but have questions like, ʺHow do I plan a vegan meal? Is protein an issue? How do I make it work if I donʹt cook? Which are the best choices at restaurants?ʺ In The Vegan Starter Kit Dr. Barnard answers your questions and gives you everything you need to put vegan power to work. Youʹll learn how to ensure complete nutrition, and get quick-reference charts for calcium sources, tips for modifying your favorite recipes, and examples of quick and easy meals. This book contains everything you need for permanent weight control and dramatically better health.

Highly recommended!

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Video Review: The Marshall Plan

ʺIn a small town in the heart of Texas cattle country, Mayor Ed Smith had prostate cancer. Ed decided to forego conventional treatment, and instead

adopted a strictly plant-based, whole foods diet. Soon thereafter he returned for his follow-up check. The doctors, his family,

and his community, were stunned to find that his cancer had vanished. Then he and his wife embarked on a mission to educate and help the citizens of their town to also adopt the lifestyle and become healthier.

And it worked!ʺ

A group of citizens in Marshall volunteered to change their diet and have their biometric medical markers tested before and after several weeks on the plan. Many were pleasantly surprised to find that problems such as high cholesterol, diabetes, obesity and more were very positively affected by simply changing their diet in ways that provide delicious, healthy, easy to prepare, easy to enjoy foods. Some were able to safely get completely OFF medications and reduce toxic side effects from being on drugs. And they felt great!

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Retreats: The Juicy Oasis with Jason Vale

http:/www.juicyoasis.com My first introduction to Jason Vale was through his video documentary SuperJuiceMe! I was so moved by this film. It 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!

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The Retreat This beautiful boutique retreat is miles from anywhere and a world away from ʺnormalʺ life. The retreat itself overlooks a magnificent wide flowing river and is located in the heart of a conservation area surrounded by deep forest and far-reaching mountains. It is hard to describe the beauty of this region, and we are extremely excited to have created something truly unique. Juicy Oasis is the ultimate boutique health and fitness retreat, providing an intimate, tranquil and luxurious environment in which to unwind, lose weight, get fit and indulge in health. Many people have asked what makes a Juice Master retreat so magical. Perhaps itʹs the ʺYing & Yangʺ combination of fitness, yoga, and all of the nutrition from our fresh juices that draws people from many parts of the world time and time again. Maybe itʹs the beautiful outside walks and runs, the education, the intimate nature where people make friends for life, the rebounding overlooking the river, the fitness sessions, the group games, the volleyball, the fact that people can lose up to 7 lbs in just 7 days. Who knows exactly what it is that makes it work so well? One thing is for sure though, whatever it is - it just works! There are just 19 rooms that are sold on a first come first served basis. Price Includes: The full 7-Day Programme Juices, Smoothies & Shots (ginger shots, not vaccinations) Daily Yoga Sessions Daily Fitness Sessions Rebounding Sessions Beach Volleyball Beautiful guided walks / Rambles / Runs (Nordic poles available) Full use of the Eden Spa & Gym Inside & Outside Hot Pools The Loft Sauna Indoor Cycling

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Cinema Juicing demonstrations And much, much, more. We also have a fabulous outdoor infinity pool which is not heated, but it makes the most amazing plunge pool after a hot sauna! We have wetsuits available all year round, so there is no excuse not to enjoy a beautiful swim, whatever the weather. The Experience During the week you will live exclusively on the finest freshly extracted juices and smoothies, all made from locally grown produce (where possible). The vast majority of people come to Juicy Oasis simply to drop some weight and catch some sun. They leave, however, feeling as though someone has totally re-charged them both mentally and physically, and they feel ready to take on the world. A Juice Master Mind & Body retreat is different to most detox weeks, and is designed to ʺrebootʺ every part of your life. The week is as action packed with activities as you want or as fully chilled as you are in the mood for. If you fancy working out for hours a day, you can. Equally if you fancy putting on your fluffy robe and relaxing in the spa all day - knock yourself out! Whilst not guaranteed, losing weight can be an added bonus during your stay at Juicy Oasis, but itʹs what you will gain from the whole experience that is difficult to put into words. Itʹs an opportunity to press pause on life back home and step out of the fast paced world and enjoy some ʺYOUʺ time. Our aim is that you leave with a newfound vigour for life, bundles of natural energy and a trimmer waistline. Although Jason will not always personally be there, you will be in the hands of his well-trained and dedicated team.

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The Facilities At Juicy O we have some awesome facilities to make your retreat experience as comfortable and as enjoyable as possible: Gym: We have a lovely little gym packed with a range of equipment including Life Fitness treadmills, cross trainer, multi-gym and bikes; a TRX punch bag; medicine balls, bench and free weights as well as yoga mats, foam rollers and hand weights. Hot Pools: We have a beautiful, large, mosaic indoor hot pool and a smaller outdoor hot tub - perfect for relaxing and a little bit of star gazing. Sauna: Our huge loft sauna is situated outside adjacent to the infinity pool with floor to ceiling glass windows, giving you fabulous views of the lake by day and the unpolluted skies at night. Infinity Swimming Pool: The pool offers a welcome cool relief when sunbathing gets too much or after a good session in the sauna or hot tub. (Please note, this pool is not heated.) Indoor Cycling: We have a designated cycling dome furnished with Stages indoor cycles (no cleats), otherwise known as ʺThe Worldʹs finest indoor cycling bikesʺ. These bikes are unlike most indoor bikes. They are really something special. Rebounding: We offer daily rebounding sessions on the whisper quiet, world famous Belicon rebounders. These trampolines use bungees instead of springs, so they offer an incredibly soft bounce with limited pressure on the joints and maximum enjoyment. Cinema: We show daily DVDʹs on the food and diet industry to get you inspired, educated and empowered.

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Sand Beach Volleyball: For many the group volleyball can be the highlight of the day, offering a super opportunity for some group sport and healthy competition! Tennis Court: Enjoy some fun and games on the court (balls and rackets provided). Table Tennis: Fancy a bit of ping-pong? Weʹve got it covered! Spa and Colonic Hydrotherapy Other equipment: We also have Nordic walking poles, wetsuits, mountain bikes and weighted vests (for an added work-out during our daily walks). The Eden Spa: was designed to create a dark, quiet, relaxing sanctuary where you can just rest, unwind and switch off from everything. If you are looking for something really magical, why not climb into one of our ceiling mounted cocoons and rock yourself until you drift off into a beautiful slumber? If you want to rest in the warmth and magic of the spa but still take in the beautiful views of the lake, why not relax on a comfy lounger, which sit under the large floor to ceiling windows? Also we have beautiful therapy rooms, offering a range of treatments from gentle aromatherapy massage through to our amazing signature rainforest experience with our Italian designed ʺVichyʺ shower. If you are looking for a complete detox experience then why not pay a visit to our professional colonic hydrotherapist and discover for yourself the benefits of this unique treatment.

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Certification Programs: Food for Life Certified Instructor from the Physicians Committee for Responsible Medicine (PCRM)

https://www.pcrm.org/good-nutrition/plant-based-diets/ffl To learn more about plant-based health and wellness, there are several educational programs available. The ones mentioned in this newsletter offer certification upon completion. These programs not only provide valuable information to help you improve your own health; they provide the credentials necessary for you to be respected and taken seriously in the health and wellness space. If you want to be effective in spreading the message about the value of plant-based health and wellness, having one (or more) of these certifications will be helpful. You donʹt need to be an M.D., N.D, or a Ph.D. to effect change, but having some credentials will go a long ways towards people taking you seriously. If this is your passion, spend the time and money necessary to equip yourself with the science-based knowledge that people will respect and take seriously. Then you will be a powerful influence in peopleʹs lives.

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There are several excellent training courses and certification programs available for both in-person and online study. This month we will feature the PCRM Food for Life Certified Instructor program.

https://www.pcrm.org/good-nutrition/plant-based-diets/ffl Turn your passion into practice By becoming a Food for Life instructor, you will:

Turn your passion for plant-based nutrition into your work. You donʹt have to be a medical professional or a chef, but you do need to love delicious and healthful food. Lead your own community-based business supported by a national

nonprofit organization, the Physicians Committee. Receive a step-by-step curriculum to guide you through class

sessions. Connect and collaborate with a rapidly growing network of partners

and instructors who are passionate about health and nutrition. Make a difference in adultsʹ and kidsʹ lives through nutrition

education and cooking. Instructor Training

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What do you get with a Food for Life instructor training? At the training, you will:

Receive a copyright license authorization to teach the Physicians Committeeʹs award-winning Food for Life curricula that were designed by physicians, dietitians, and nurses. Each class curriculum includes evidence-based lesson plans, literature, recipes, video lectures, and class quizzes. Receive tips and techniques from experienced Food for Life

instructors and experience firsthand what a Food for Life nutrition and cooking series is like by watching a live class. Hear the latest research on plant-based nutrition for disease

prevention and survival from physicians, registered dietitians, and other health care professionals.

Benefits of being a Food for Life instructor Once trained, you will:

Be authorized to teach classes in your community as part of your own business. Earn extra income, pursue a passion project, or develop a new program at your current employer. Access an exclusive forum for Food for Life instructors and the

support team at Physicians Committee. Receive answers to questions on program, nutrition, and class topics for ongoing support. Access free premium cookware tools to carry out the cooking

demonstrations of the Food for Life classes (terms and conditions apply). Participate in monthly professional development via interactive

conference calls, webinars, and in-person conferences in Washington, D.C. Receive a subscription to Good Medicine, the Physicians Committeeʹs

quarterly magazine and subscriptions to e-resources, including the Food for Life Recipe of the Week, Food for Life e-newsletter, and Physicians Committee Online.

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Obtain registration in the Physicians Committeeʹs membership program of more than 150,000 health care professionals and concerned citizens dedicated to creating a healthier, more compassionate future.

Sign up for a Free Subscription to This Newsletter

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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.

For more information and a preview visit the book page at

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