EAT PLANTS FEEL WHOLE-a review

Even if you don’t have a chronic disease, this diet plan is worth considering as it can potentially prevent high blood pressure, diabetes, and heart disease. Before I read this book, I considered my eating habits healthy, but I discovered changes I can easily make for improvement. I think you will too.

EAT PLANTS FEEL WHOLE

Harness the healing power of plants and transform your health

By George E. Guthrie, MD, MPD, CDE

Note: I received a complimentary digital advance copy of this book from NetGalley in exchange for an honest review. This post does contain affiliate links. Thanks.

If you think a whole-food, plant-based diet is boring, bland, expensive, or difficult, you should read this book. George Guthrie, M.D. a Family Physician, also pursued extensive education in nutrition and lifestyle medicine.

Dr. Guthrie developed several lifestyle-change programs, including the Complete Health Improvement Project (CHIP), the Wellspring Diabetes Program, and AdventHealth’s CREATION Health program. He is active in the American College of Lifestyle Medicine and has served there as secretary-treasurer, president-elect, and president. 

Food can be addicting…some of us eat because it makes us feel better.

Dr. George Guthrie

Dr. Guthrie focuses on the major non-infectious diseases-obesity, diabetes, hypertension, and heart disease-those that we see daily in family medicine. He explains how evidence shows that these are chiefly due to SAD-the Standard American Diet.

Many people struggle with the same issues: mindless snacking, overeating, or consuming whatever is most convenient. Refined foods are designed to stimulate the pleasure centers in our brain and bring us back for more.

Dr. Guthrie

He explains in thorough but easy to understand language the components of nutrition beginning with the major categories-fats, carbohydrates, and protein. Then he reviews the micronutrients, that is vitamins and minerals. He made a point that we can get all of these we need from food, with supplements only needed in isolated cases.

blue berries, strawbeerries, and orange slices-Nutrition Facts
Source: National Heart, Lung, and Blood Institute; National Institutes of Health; U.S. Department of Health and Human Services.

He offers multiple examples of patients from his practice who transformed their health with this whole-food plant-based approach. (Using care to change details to protect confidentiality.) They lost weight, lowered blood pressure, glucose, and cholesterol with less or even no medication, and increased stamina.

This essential companion journal will help you track your journey to feeling whole. 

The book concludes with a detailed outline for the whole-food, plant-based eating plan, which he emphasizes is not just another version of a vegan or vegetarian diet, which he says are not necessarily healthy. Dr. Guthrie recommends using the 18-day QuickStart Plan.

The book concludes with easy-to-follow recipes. I appreciated that the ingredients are ones that you are likely to already have at home, or available to buy at a regular food store, without the need to seek out a specialty store or buy online.

Even if you don’t have a chronic disease, this diet plan is worth considering as it can potentially prevent high blood pressure, diabetes, and heart disease. Before I read this book, I considered my eating habits healthy, but I discovered changes I can easily make for improvement. I think you will too.

“PUBLISHER’S NOTE: This book is not intended to replace a one-on-one relationship with a qualified healthcare professional but as a sharing of knowledge and information from the research and experience of the author. You are advised and encouraged to consult with your healthcare professional in all matters relating to your health and the health of your family. “

This short e-cookbook is available to download free at Dr. Guthrie’s website

Plant-Powered Recipes to Help You Feel Whole

You may listen to Dr. Guthrie talk about plant based eating at this link to his library of podcasts-

Eat Plants Feel Whole

exploring the HEART of healthy eating

If this post or Dr. Guthrie’s book motivates you to make some eating changes, please comment or write to me, I’d love to know how you are exploring the heart of health.

I appreciate all of you who are following Watercress Words, and if you aren’t I invite you to join the wonderful people who are. You can meet some of them in the sidebar, where you can click on their image and visit their blogs. Use the form to get an email notification of new posts. Don’t worry, you won’t get anything else from me.

2 books stacked next to an apple

Dr Aletha

7 influential people who are changing-and saving-lives

I think we all have the power to be influential, for good or bad. Notice who’s following you and consider what they’re learning -and imitating-from your actions and attitudes.

Every year TIME magazine publishes an issue devoted to the world’s 100 most influential people. When I read through the list, I find many familiar names and many that I have never heard of.

TIME calls them “a community of leaders whose energy and commitment we hope inspires others to spring into action as well.

Each nominee is described by someone who knows them well and is often also worthy of being called influential, such as Dr. Anthony Fauci .

Entertainment and sports

The list includes people you might call celebrities-singers, actors, musicians, entertainers, athletes- who I suppose are often influential although I don’t understand why.

As much as I love the arts and sports, I find it odd that they would be the most influential. Certainly their work is, in many cases. Some of these were Scarlett Johansson, Lil Nas X, Tracee Ellis Ross, Kate Winslet, Billie Eilish, and Tom Brady. Simone Biles made the list, I think rightfully so.

Government and politics

Many government officials made the list as you would suppose, after all they run the world, don’t they? So here we have Joe Manchin, Liz Cheney, Xi Jinping, and of course the President and Vice President of the United States, Joe Biden and Kamala Harris.

Others in the political realm include Tucker Carlson and Donald Trump. I’ll also include the Duke and Duchess of Sussex, aka Harry and Meghan, although I don’t understand their current position in the British Monarchy.

Science and Technology

So from among their choices my favorites and the subject of this post are those whose work involves science, public health, medical research, and especially the management of the COVID-19 pandemic. I’ve picked 7, so that is 7% of the total.

Of course people in other disciplines addressed the crisis too, so if you include them it would actually be more than 7%, possibly 10-50%. Check out the list in the September 27, 2021 issue of TIME and see what you think.

They are disrupters, fixers, doers, iconoclasts, problem solvers -people who in a year of crisis have leaped into the fray.

Edward Felsenthal, Editor-in-chief

Adi Utarini-public health researcher

The World Health Organization calls Dengue fever, caused by a mosquito-borne virus that infects almost 400 million people world wide, one of the greatest threats to world health,

Adi Utarini developed a technique to render these mosquitoes harmless by inoculating them with Wolbachia, a harmless bacteria that blocks mosquitoes from transmitting dengue with a bite.

“Utarini has survived dengue twice. However, dengue may not survive her”

Melinda French Gates
courtesy of CDC.GOV

Barney Graham-physician-scientist

Barney Graham has researched and designed vaccines for decades, by understanding how viruses and human cells interact. His work on viral proteins led to the development of many of the COVID-19 vaccines used now.

“A thought leader in vaccine design and pandemic preparedness, Dr. Graham has helped save millions of lives and altered the course of the COVID-19 pandemic.

Dr. Anthony Fauci
electron microscope image of a 2019-nCoV isolate
Transmission electron microscopic image of an isolate from the first U.S. case of COVID-19, formerly known as 2019-nCoV. The spherical viral particles, colorized blue, contain cross-sections through the viral genome, seen as black dots. credit Hannah A Bullock; Azaibi Tamin, public domain

Lidia Morawska-physicist

Lidia Morawska recognized the importance of aerosol transmission in the spread of the COVID virus. She gathered the data and convinced scientists and public health authorities to change how we measure and lessen our risk of contracting the virus.

“Her advocacy helped change practices from schools to workplaces, making these environments safer for people around the world.”

Scott Gottlieb
Should I increase ventilation in a room to reduce spread of COVID-19?
reduce a

John Nkengasong -virologist

As founding director of the Africa Centres for Disease Control and Prevention, John Nkengasong has helped save lives during the pandemic. His work led to improved testing, better provision of COVID-19 tools, especially vaccines, and a more transparent approach to sharing data by all African countries.

Nkengasong is a modern-day African hero. Expect to see him charting the course both in Africa and globally.

Ngozi Okonjo-Iweala
Novel Coronavirus SARS-CoV-2 Spike Protein

3D print of a spike protein of SARS-CoV-2—also known as 2019-nCoV, the virus that causes COVID-19—in front of a 3D print of a SARS-CoV-2 virus particle. The spike protein (foreground) enables the virus to enter and infect human cells. On the virus model, the virus surface (blue) is covered with spike proteins (red) that enable the virus to enter and infect human cells.
 
3dprint.nih.gov/
 
Credit: NIH

Katalin Kariko-biochemist

Katalin Kariko, a senior VP, at BioNTech, began studying RNA when no one else considered it promising. But her research led to the idea of using mRNA (messenger RNA) in vaccines, and their use in developing the Pfizer-BioNTech and Moderna COVID-19 vaccines. This technology has potential application for other vaccines as well as treating autoimmune disorders.

“I admire her dogged pursuit of an idea she was passionate about, and her willingness to collaborate with others.She inspires us with her creativity, persistence, and commitment.”

Jennifer Doudna
How mRNA Vaccines Work?CDC

Rochelle Walensky-clinician-investigator

During her time at Harvard University, Rochelle Walensky made numerous important research contributions to controlling HIV infection. As director of the CDC she again confronts another major public health challenge , COVID-19, leading in its management and addressing health equity and other serious public health issues.

“Dr. Walensky’s calm courage and proven track record of respecting science are restoring the CDC’s prominence in leading us through this pandemic.”

Julie Geberding
CDC is committed to achieving health equity

Dolly Parton- living legend

Although I question why celebrities are on the list, for Dolly Parton I make an exception, because I don’t consider her a celebrity. I think of her as champion of the underdog, being somewhat of an underdog herself. From humble beginnings in rural Tennessee in a large, poor but loving family she used her talent and hard work to achieve a remarkable career in music, movies, and business.

Imagination Library with Dolly Parton
AT DOLLY PARTON’S STAMPEDE, BRANSON, MISSOURI (PHOTO BY DR ALETHA)

She established the Imagination Library to provide free books to millions of children. Last year she donated $1 million to help fund the develop the COVID-19 vaccine. And she publicly received a “shot in her arm” to encourage others to be vaccinated.

Have you ever met anyone who doesn’t love Dolly Parton? I never have. She’s my role model because of her steadfast morals and values.”

Miley Cyrus
update December 4, 2021

This year People magazine named Dolly Parton one of its People of the Year, calling her “the Queen of Country”, an American icon, one of the most prolific songwriters of our time.” She says,

I ask God every day to let Him shine through me. He’s given me that gift to be able to talk to them(her fans) , and I’m very careful with it. And people don’t really come to see me be me-they come to see me be them, the parts of me they can relate to.

People magazine, December 13, 2021

We all have an opportunity to help create a better world..we can choose to be among those who pick up the phone and run toward the struggle.

Edward Felsenthal

exploring the HEART of health

So what do you think about these choices or others on the list from TIME? Are there other people you would have included? I think we all have the power to be influential, for good or bad. Notice who’s following you and consider what they’re learning -and imitating-from your actions and attitudes.

I appreciate all of you who are following Watercress Words, and if you aren’t I invite you to join the wonderful people who are. You can meet some of them in the sidebar, where you can click on their image and visit their blogs. Use the form to get an email notification of new posts. Don’t worry, you won’t get anything else from me.

drawing of a notebook, earbuds, coffee, pens

Dr Aletha

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