The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet
336
The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet
336Hardcover
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Overview
The trailblazing film Forks Over Knives helped spark a medical and nutritional revolution. Backed by scientific research, the film’s doctors and expert researchers made a radical but convincing case that modern diseases can be prevented and often reversed by leaving meat, dairy, and highly refined foods off the plate, and adopting a whole-food, plant-based diet instead…and people listened.
Now, for the first time, The Forks Over Knives Plan shows you how to put this life-saving (and delicious) diet into practice in your own life. This easy-to-follow, meal-by-meal makeover is the approach Doctors Alona Pulde and Matthew Lederman (featured in the documentary) use every day in their nutritional health practice—a clear, simple plan that focuses on hearty comfort foods and does not involve portion control or worrying about obtaining single nutrients like protein and calcium.
Week 1 you’ll begin with breakfast and learn how to stock your refrigerator to help support this new way of eating.
Week 2 you’ll move on to lunch and learn the basics of meal planning to keep yourself on track.
Week 3 you’ll reimagine dinner and find out how to combat cravings.
Week 4 you’ll master all the tricks and tips you’ll need for the long haul, including how to eat on the go and how to snack healthily.
You’ll also get 100 simple, tasty recipes to keep you on the right track, beautiful photographs, and advice throughout the book from people just like you. Find out why physicians, athletes, fitness professionals, and others all over the world are overhauling what they eat—and feeling better than even before. Whether you’re already a convert and just want a dietary reboot, or you’re trying a plant-based diet for the first time, The Forks Over Knives Plan makes it easier than ever to transition to this healthiest way of eating…and to maintain it for life.
Product Details
| ISBN-13: | 9781476753294 |
|---|---|
| Publisher: | Atria Books |
| Publication date: | 09/16/2014 |
| Series: | Forks Over Knives |
| Pages: | 336 |
| Product dimensions: | 9.20(w) x 7.40(h) x 1.20(d) |
About the Author
Matthew Lederman, MD, is a board-certified internal medicine physician specializing in nutrition and lifestyle medicine. He lectures for the eCornell T. Colin Campbell Certificate Program in Plant Based Nutrition and appeared in the films Healing Cancer From the Inside Out and Forks Over Knives. Along with Alona Pulde, he cofounded Transition to Health: Medical, Nutrition, and Wellness Center and coauthored Keep It Simple, Keep It Whole and The Forks Over Knives Plan.
Read an Excerpt
In the spring of 2009, we received a very interesting phone call. On the line was Brian Wendel, who said he was making a film on the power to prevent and treat chronic disease with a whole-food, plant-based diet. He turned to us because we were running our medical practice using this diet as a primary treatment. Brian wanted to show an audience how patients suffering from serious chronic conditions can, with relative ease and in a short time, turn around their difficult situations and achieve true health and vitality—just by eating well. Given our experience and training in lifestyle medicine, we were confident in this approach. We knew the power of this way of eating and were eager to help in whatever way we could to introduce its significant promise to a wide audience. And so without hesitation, we agreed. The film Forks Over Knives was released in theaters and on home video in 2011. The responses of audiences worldwide surpassed our best hopes for its reach and influence.
The food-as-medicine concept is now reaching millions of people and the movement is growing stronger each day. The movement’s popularity is driven by one important factor: The lifestyle works! More and more people are learning that a diet based in fruits, vegetables, tubers, whole grains, and legumes intervene makes all the difference when it comes to achieving good health . . . and the word is spreading in a big way.
Nearly five years after our involvement in the documentary, we are thrilled to have teamed up with Forks Over Knives again—this time to provide this four-week transition guide. In this book, we bring you the specifics of the Forks Over Knives philosophy and guide you through an A-to-Z transition so you can live the whole-food, plant-based way for a lifetime. Among other things, we detail what a whole-food, plant-based diet is and is not—and you’ll see that this means you will be living on food that is not only healthy, but also hearty and satisfying. We show you how to survive and thrive on the foods you love—like pancakes, burritos, mashed potatoes, and lasagna—and at the same time, get all the nutrition you need.
People seek dietary changes for various reasons, whether it’s to become healthier, lose weight, improve athletic performance, or just feel better. Regardless of the reasons for wanting a change, you are probably looking for a better result than you are getting now. Many diets fail because they tend to be nothing more than variations of the Standard American Diet. That is, they basically require a reshuffling of the same animal-based foods—oftentimes in order to meet target goals for certain individual nutrients, such as protein, calcium, or omega-3. They also tend to follow similar principles, such as counting calories or even purchasing supplements from the diet’s author.
On the other hand, when you adopt the Forks Over Knives way of living, you will be trying something completely different. You will not be eating for single nutrients, counting calories, or buying supplements from us. Instead, you will simply focus on eating the whole, plant-based foods you enjoy. Though the food you’ll eat is neither unfamiliar nor exotic, the composition of your plate of food will change substantially—so much so, in fact, that the lifestyle achieves something unlike anything else out there.
The hallmark of the whole-food, plant-based lifestyle is its unique ability to prevent, halt, and even treat chronic illness, such as heart disease and type 2 diabetes. The changes it can bring to your life are often rapid and measurable.
Table of Contents
Foreword Dean Ornish ix
Part I Eating the Forks Over Knives Way
Chapter 1 What Is the Forks Over Knives Plan-and Why Will It Work for Me? 3
Chapter 2 Let Food Be Thy Medicine: The Science Behind a Whole-Food, Plant-Based Diet 15
Chapter 3 The Forks Over Knives Lifestyle: How Can Eating More Lead to Weight Loss and Better Health? 25
Part II Welcome to Your Four-Week Transits
Chapter 4 Week One: The Forks Over Knives Breakfast 53
Chapter 5 Week Two: The Forks Over Knives Lunch 77
Chapter 6 Week Three: The Forks Over Knives Dinner 97
Chapter 7 Week Four: Fine-Tuning Your Lifestyle 115
Conclusions You're on Your Way! 135
Part III The Recipes
Breakfast 141
Wraps, Roll-Ups, and Burgers 154
Side Dishes and Salads 175
Soups and Stews 190
Casseroles 213
Pasta and Noodles 235
Amazing Grains 245
Sauces, Dips, Dressings, and Salsas 258
Desserts 275
Acknowledgments 289
Resources 291
Notes 295
Index 309