The Journal of Plant Based Health & Wellness

The Journal of Plant Based Health & Wellness Issue #8, February, 2020

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. This month we have:

1. Feature Article: Hypertension 2. Success Story: Owen Fall 3. Recipe: Stuffed Acorn Squash 4. Spices for Flavor and Health: Black Pepper 5. Experts to Follow: Michael Greger, M.D. 6. Book Review: The Complete Idiotʹs guide to Eating Raw 7. Video Review: What the Health 8. Retreats and Conferences: Holistic Holiday at Sea 9. Websites: World Health Organization 10. Certification Programs: Center of Excellence, Vegan Nutritionist Diploma Course

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, powerful pharmaceutical companies, and the politicians who benefit from these 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 management 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

We would love to feature YOUR personal story! Send your story together with a thumbnail image of yourself to [email protected] Note: By making this submission you are granting us permission to publish your image and your story.

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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!

Feature Article: Hypertension

Part 1: Overview

A blood pressure measurement consists of two numbers:

1. The higher number (systolic) represents the pressure when he heart contracts. 2. The lower number (diastolic) represents the pressure when the heart relaxes between beats.

The numbers represent the pressure that would be created by a column of mercury that many millimeters tall (mm Hg).

Table 1 shows how various blood pressure levels are categorized. If you search the Internet, you will find that different organizations categorize these levels somewhat differently. I took the numbers for Table 1 from the American Heart Associationʹs book To Your Health: A Guide to Heart-Smart Living (2001). My primary care physician is happy when my systolic pressure is under 140.

Systolic (mm Hg) Diastolic (mm Hg) Category Less than 120 Less than 80 Ideal 120 - 129 80 - 85 Normal 130 - 139 85 - 89 Prehypertension 140 - 159 90 - 99 Stage 1 Hypertension 160 - 179 100 - 109 Stage 2 Hypertension 180 or higher 110 or higher Hypertensive Crisis

Table 1 Blood Pressure Categories

Keeping your blood pressure in the normal range is very important. If your blood pressure is too high you are at risk for stroke, kidney failure and heart failure.

About 75 million American adults (32%) suffer from high blood pressure; thatʹs 1 in every 3 adults.

Approximately 59 million American adults are pre-hypertensive, their blood pressure numbers are higher than normal, but not yet in the high blood pressure range.

Only about half (54%) of people with high blood pressure have their condition under control.

High blood pressure was a primary or contributing cause of death for more than 410,000 Americans in 2014. Thatʹs more than 1,100 deaths each day.

High blood pressure costs the nation $48.6 billion each year. This total includes the cost of health care services, medications to treat high blood pressure, and missed days of work.

The number one reason for non-compliance with taking blood pressure medication is the side effects that people experience. I personally have experienced dangerous side effects from several different drugs, so I decided that I needed to bring my blood pressure down through diet and lifestyle change.

Speaking of side effects, one time I went to the emergency room because my tongue and throat were swollen. They kept me there until the swelling started going down just in case they needed to stick a tube down my throat. My tongue was sore for a couple of weeks after that episode!

Part 2: Foods That Help Lower Blood Pressure

ʺThis is an important topic to me. My blood pressure has been dangerously high for a long time. My primary care physician has tried several different drugs and combinations of drugs. Just when a new drug appeared to be working I would develop an allergic reaction to it. When your tongue and throat swell up, it is a scary and painful experience!

Your goal should be to eventually ʹLet your food be your medicineʹ

as Hippocrates said, and not need to take any drugs. BUT, donʹt just quit your blood pressure medication without consulting with your health care professionalʺ

I have watched several documentaries where obese people went on a plant- based diet and were able to get off all of their meds. Many of them lost weight, but were still obese (weʹre talking up near 300 lbs), so I think you donʹt have to reach any certain weight to have normal blood pressure. I think their amazing success was due to their diet. Of course, I want to get down to my ideal weight, but it appears that a person can be overweight and still have normal blood pressure.

Want to reduce your salt intake? If you are eating the SAD diet about 80% of your salt intake comes from processed, prepackaged foods. Just cutting out these highly processed foods will dramatically reduce your salt intake!

Here are some foods that will help lower your blood pressure.

Foods that help to lower blood pressure include green leafy vegetables, carrots, blueberries, oatmeal, nuts and seeds, garlic, turmeric, cinnamon, black pepper, ginger, apples, bananas, tomatoes, avocado, bell peppers, beets, figs, and potatoes. If you have hypertension, try introducing more of these foods into your diet and see if it helps.

Part 3: Lifestyle Changes That Lower Blood Pressure Naturally

We can dramatically affect our blood pressure through the lifestyle choices we make each day. Here are some healthy choices:

1. Exercise Regularly: Exercise alters the structure of arteries, decreases arterial stiffness, and regulates the autonomic nervous system.

2. Eat a healthy diet: One of the most recognized diets for reducing or maintaining a healthy blood pressure is a whole food, plant-based diet consisting of fruits, vegetables, nuts, seeds, legumes (beans) and whole grains. Eliminate highly processed foods and fast foods.

3. Maintain a healthy weight: Healthy weight is defined as a body mass index (BMI) under 25. I will explain BMI in a little more detail in the next section.

4. Breathe deeply: Slow deep breathing has long been used in yoga, meditation, and relaxation practices to promote health, including healthy blood pressure. Breath in, hold it for a short while, and then breath out slowly. A breathing rate below 10 breaths per minute is considered therapeutic. Note: keep checking https://www.pbhw.site/ I hope to have a relaxing audio file up soon that you can use to lower your breathing rate.

5. Get enough sleep

6. Restrict alcohol intake. Thatʹs a fancy way of saying, ʺDonʹt drink too much.ʺ If you are alcoholic, you should quit altogether.

Part 4: Body Mass Index (BMI) and Percent Body Fat

4.1 Body Mass Index

Everyone is unique in terms of musculature, bone size, gender and age, but there is a simple rule of thumb regarding healthy weight for any individual. Itʹs called ʺBody Mass Index.ʺ

ʺIn my opinion there is a big difference between the arbitrary BMI number and a personʹs actual health based on body composition and other factors, but it is a good starting point and a quick rule of thumb.ʺ

The body mass index relates a persons weight and height. It is determined by dividing weight by the square of height. This results in the following formulas for pounds or kilograms.

When using pounds and inches, we need to use a correction factor of 703. So the formulas are:

1. Using pounds and inches: [weight (lb) / (height in inches)2] x 703 2. Using kilograms and meters: weight (kg) / (height in meters)2

For example: A person who is 5ʹ 4ʺ and weighs 140 pounds:

BMI = (140 / 642) x 703 BMI = 24

Table 1 summarizes the BMI categories.

BMI CATEGORY Less than 18.5 Underweight 18.5 - 25 Normal weight 25 - 30 Overweight 30 - 40 Obese 40 or greater Morbidly Obese

Table 1 BMI Categories

If you donʹt like doing math, you can use Table 2 or Table 3 to find your BMI.

Height (in) Weight (lb) 58 91 96 100105 110 115 119 124 129 59 94 99 104109 114 119 124 128 133 60 97 102107 112 118 123 128 133 138 61 100 106 111 116 122 127 132 137 143 62 104 109 115 120 126 131 136 142 147 63 107 113 118 124 130 135 141 146 152 64 110 116 122 128 134 140 145 151 157 65 114 120 126 132 138 144 150 156 162 66 118 124 130 136 142 148 155 161 167 67 121 127 134 140 146 153 159 166 172 68 125 131 138 144 151 158 164 171 177 69 128 135 142 149 155 162 169 176 182 70 132 139 146 153 160 167 174 181 188 71 136 143 150 157 165 172 179 186 193 72 140 147 154 162 169 177 184 191 199 73 144 151 159 166 174 182 189 197 204 74 148 155 163 171 179 186 194 202 210 75 152 160 168 176 184 192 200 208 216 76 156 164 172 180 189 197 205 213 221 BMI 19 20 21 22 23 24 25 26 27 Normal Weight Overweight

Table 2 BMI Chart

Height (in) Weight (lb) 58 134 138 143 148 153 158 162 167 172 59 138 143 148 153 158 163 168 173 178 60 143 148 153 158 163 168 174 179 184 61 148 153 158 164 169 174 180 185 190 62 153 158 164 169 175 180 186 191 196 63 158 163 169 175 180 186 191 197 202 64 163 169 174 180 186 192 197 204 209 65 168 174 180 186 192 198 204 210 215 66 173 179 186 192 198 204 210 216 222 67 178 185 191 198 204 211 217 223 228 68 184 190 197 203 210 216 223 230 235 69 189 196 203 209 216 223 230 236 242 70 195 202 209 216 222 229 236 243 248 71 200 208 215 222 229 236 243 250 255 72 206 213 221 228 235 242 250 258 263 73 212 219 227 235 242 250 257 265 270 74 218 225 233 241 249 256 264 272 277 75 224 232 240 248 256 264 272 279 284 76 230 238 246 254 263 271 279 287 292 BMI 28 29 30 31 32 33 34 35 36 Overweight Obese

Table 3 BMI Chart (cont.)

4.2 Body Fat Percentage

BMI is a handy measurement, but it doesnʹt take into account body composition - especially body fat percentage. Figure 1 shows the fancy scale that I purchased called ʺBody Composition Monitor.ʺ It is a BIA machine (see definition below) that measures or computes the following:

1. Body fat percentage 2. Body water percentage 3. Viscera fat 4. Bone mass 5. Muscle mass 6. Physique rating 7. Metabolic age

Figure 1 Body Composition Monitor

4.2.1 Determining Body Fat Percentage

Body fat can be measured in several different ways. The four most common methods are:

1. Hydrodensitometry is based on weighing a person in air and then again while immersed in water. These two values together with the amount of water displaced can be used to determine the personʹs specific gravity and percent body fat. 2. Calipers measure skin fold thickness to determine the amount of fat under the skin. 3. DEXA (dual energy x-ray absorptiometry) uses low-dose x-rays to measure bone and soft tissue mass. This is the ʺgold standardʺ but it requires expensive equipment and a trained technician to interpret the results. 4. BIA (bioelectrical impedance analysis) passes a low level current through the body. The signal passes much faster through lean muscle than fat because muscle contains 70-75% of the bodyʹs water and fat contains almost no water. This is the simple and inexpensive circuit that is built into my scales.

4.3 Body Fat Percentage Ranges

A certain amount of body fat is essential for health. It cushions the joints, protects internal organs, helps regulate body temperature, is involved in the manufacture of hormones, and acts as an energy reserve. The only problem today in America is that, because of our lifestyle and food choices, we are storing too much fat!

Table 4 summarize body fat categories for men and women. These categories vary somewhat by age, and different sources will cite different numbers, but these are fairly good rules of thumb.

Men (% fat) Women (% fat) Category 2-4% 10-12% Essential Fat 6-13% 13-20% Athletes 14-17% 21-24% Healthy 18-25% 25-31% Acceptable 26+% 32+% Obese

Table 4 Body Fat Percentage Categories

The problem with excessive body fat is that it is ʺmetabolically active.ʺ In other words, body fat is not just adipose tissue that just sits there doing nothing. Subcutaneous fat (lying just under the skin) produces estrogen. High levels of estrogen are not healthy. Especially in women, high estrogen levels promote breast lumps and fibroids. Intra-abdominal or visceral fat is the deeper fat that surrounds the organs. It is also metabolically active and produces inflammatory cytokines. These cytokines participate in all of the inflammatory processes in the body and block insulin receptors in the cells helping to promote diabetes.

Part 5: Supplements That Help Lower Blood Pressure

Vitamin D If youʹre looking for a natural remedy for high blood pressure and you havenʹt had your Vitamin D levels checked recently, now is the time. Itʹs likely you have a vitamin D deficiency and are in need of vitamin D supplements to help lower your blood pressure.

Vitamin D is produced by the skin when it comes in contact with ultraviolet B radiation from the sun. We also obtain Vitamin D through dietary sources, however, it is not widely found naturally in food sources and food fortification has been found to be largely inconsistent or inadequate as reliable sources.

While we rely on sun exposure primarily for our Vitamin D absorption, depending on where you live, the time and day and what you are wearing, you may not be getting as much as you need. In fact, it is estimated that 45- 70% of our population is deficient in Vitamin D.

Studies have shown that those with high vitamin D levels had lower blood pressure and therefore a reduced risk of hypertension. For every 10 percent increase in vitamin D levels, there was an 8 percent decrease in the risk of developing hypertension. The results are part of the data from a study known as D-CarDia, a large-scale study involving numerous centers in Europe and North America. The D-CarDia study ultimately aims to establish the causal role of low vitamin D on cardiovascular disease using genetic markers.

CoEnzyme Q10 CoEnzyme Q10 is primarily found in the mitochondria, which is responsible for converting energy into forms that the bodyʹs cells can utilize.

CoQ10ʹs main function is to help synthesize adenosine triphosphate, or ATP, a nucleotide necessary for many biological activities including the production of protein and muscle contraction. CoQ10 also acts as an antioxidant, helping the body neutralize free radicals, compounds that may be responsible for hastening the aging process and contributing to the onset of major health conditions such as cancer and cardiovascular disease.

According to the clinical trials the researchers analyzed, coenzyme Q10 has the potential to lower systolic blood pressure by up to 17 mm Hg and the diastolic blood pressure up to 10 mm Hg.

Coenzyme Q10 is often used as a supplement to help lower blood pressure, but according to the University of Maryland Medical Center, it may take up to 4 to 12 weeks before any positive effects may be seen.

Magnesium Magnesium helps regulate hundreds of body systems, including blood pressure, blood sugar, and muscle and nerve function.

We need magnesium to help blood vessels relax, and for energy production, bone development, and transporting calcium and potassium. Just like potassium, too much magnesium can be lost in urine due to diuretic use, leading to low magnesium levels.

Itʹs hard to get sufficient levels of this critical mineral in your diet, which is why you may want supplement. Magnesium helps regulate heart health, so itʹs best to take 400 mg of magnesium every day.

Note: Take magnesium after meals. If you have kidney problems, donʹt take supplemental magnesium without your doctorʹs approval.

Potassium Potassium: is a key mineral that the body relies on heavily to function properly. It helps to lower blood pressure by balancing out the negative effects of salt. Your kidneys help to control your blood pressure by controlling the amount of fluid stored in your body. The more fluid, the higher your blood pressure.

Foods that are rich in potassium are important in managing high blood pressure (HBP or hypertension) because potassium lessens the effects of sodium. The more potassium you eat, the more sodium you lose through urine. Potassium also helps to ease tension in your blood vessel walls, which helps further lower blood pressure.

Increasing potassium through diet is recommended in adults with blood pressure above 120/80 who are otherwise healthy. Potassium can be harmful in patients with kidney disease, any condition that affects how the body handles potassium or those who take certain medications. The decision of whether to take excess potassium should be discussed with your doctor.

French Maritime Bark Extract A University of Arizona study documented a 50% reduced need for blood pressure medication in diabetic participants taking 125 mg of French Maritime Bark Extract per day. Interestingly, there was a 23.7 mg/dL drop in blood sugar and 0.8% reduction in hemoglobin A1c (a measure of long- term blood sugar control). Another study demonstrated a reduced need for calcium blocker medication in participants given 100 mg per day.

Omega-3 Fatty Acids Omega-3 Fatty Acids EPA and DHA reduce blood pressure as effectively as lifestyle changes such as exercising more, cutting back on salt, or limiting alcohol, according to a recent meta-analysis published in American Journal of Hypertension.

The analysis found that hypertensive study participants who received the Omega 3ʹs DHA and EPA had an average decrease in systolic pressure (the top number in the reading) of 4.51 mm Hg, while diastolic pressure fell an average of 3.05 mm Hg, compared to the placebo group. An excellent plant-based source of Omega-3 fatty acids is flax meal. If you purchase flax seeds, it is important to mill them up into flax meal, otherwise they typically pass right through your system.

Part 6: Sleep Apnea and Hypertension

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, hypertension, 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!

Many people have sleep apnea and are not aware of it. If you think you may be suffering from sleep apnea it would be prudent to get tested at a sleep lab. Continuous Positive Airway Pressure (CPAP) machines help to keep the airway open and are an effective treatment for obstructive sleep apnea (OSA).

Part 7: Conclusion

There are many diet and lifestyle changes you can make to lower your blood pressure naturally, and it is so much easier today with all the new information that is available. Ensure that whatever steps you are taking to help yourself lower blood pressure is shared with your physician. Always consult with him/her when you are making changes and never stop taking your medication without supervision. Quitting your meds abruptly will typically cause a spike in hypertension.

Success Story: Owen Fall

Feb 2019. Shirt size is 4XL Nov 2019. Shirt size 2XL

Part 1: Summary

18 May 2019 went vegan.

31 May 2019 stage 3 kidney disease cured, high cholesterol down to normal.

01 July 2019 ALT liver function test, which was high, has returned to normal.

10 July 2019 last of 5 cardiologist visits and the doctor said I was now low risk heart attack down from medium risk 6 weeks earlier. He didn’t want to see me anymore. Not taking medication for blood pressure, joint pain, depression or kidney disease anymore.

16 Nov 2019 did 4km hike at Purling Brook Falls, 109m descent into gorge and back up again. Back in May I couldn’t walk 50m without chest tightness and shortness of breath, as in risk of heart attack.

18 Nov 2019 At 6 months since going vegan had blood test and all results still improving.

22 Nov 2019 bought same brand shirt as I was wearing 6 months ago. Then I was wearing 4XL and now 2XL.

Part 2: My Story

I am 52 years old now and was born in Tasmania, Australia. I left Tasmania when I joined the Air Force in the 90s. After having back and knee injuries in the Air Force I was medically discharged and worked in IT for a dozen years until I permanently retired in 2013. At the time I suffered from depression, had knee pain and full back pain from 2 car accidents. My health further deteriorated as I was sedentary and I was later to discover a very poor diet. I tried Keto for many years and it did not help. I was constantly going to a physiologists. I started to get kidney stone episodes in 2008 and this developed into kidney disease. Eventually stage 3 kidney disease in early 2019.

Over the course of the previous years I began getting symptoms of impending heart disease being shortness of breath, palpations, anxiety attacks, chest tightness, numbness in extremities and even on occasion pain in the chest. My wife, Sarom, and I were out having lunch in mid May 2019 and I had an episode of shortness of breath and chest tightness and she took me to the doctor for ECG and then off to cardiologist a couple of weeks later.

It was about this time Sarom did mention that I did look a bit jaundice, later we found out that my liver function test was outside normal range.

Today (3rd June 2019) I saw my doctorʹs jaw hit the floor. He had never seen someone go from stage three kidney disease to normal overnight. I have been stage two for over three years now. Also my cholesterol went from bad to normal at the same time. In the last three weeks I have also lost 7kg without trying. I have also stopped taking my pain meds and my blood pressure has come down.

I am a Seventh Day Adventist, the largest group of vegans/vegetarians on the planet. I have not been able to conform to that side of the church partly due to the fact that it is difficult to change your diet unless your partner is willing. My wife, Sarom, and I were at a friend’s house on 18 May 2019 when my friend showed Sarom the “What The Health” video while I sorted out our friendʹs computer issues. Sarom showed me the video that night, twice, and we went vegan instantly.

Two weeks later (3rd June) I was at bible study and of course excited about the video and going vegan and Vlad, the group leader, asked me to take the lesson that night. So, as you might guess, I ended the night with the big reveal of my blood test results. They went nuts.

Further to my story is the reason for getting the blood test. I saw a cardiologist the previous Thursday due to ongoing chest tightness and shortness of breath. He was about to prescribe cholesterol medication due to a blood test that was two years old. I hadn’t told him I had just gone vegan but did say I had stopped eating bacon on a daily basis and wanted to check my cholesterol level before taking medication and I asked him to do the kidney function tests as well. The doctor on Monday checked the cholesterol level first, I was hoping it was improved but was pleasantly surprised with the all OK result. Then seeing the kidney results and the “all clear” result, OMG, I was not prepared at all so like the doctor my jaw hit the floor as well.

Going VEGAN is the best thing that has happened to us ever...... Recipe: Stuffed Acorn Squash

This simple and delicious dish is healthy and easy to prepare. Acorn squash has amazing phytochemicals, antioxidants, and loads of fiber. Plus it is delicious!

Ingredients (of course you can substitute your favorite stir fry veggies for the stuffing):

1. Acorn squash 2. Mushrooms 3. Onions 4. Baby bell peppers 5. Brown and wild rice 6. Spices: Salt (pink Himalayan salt), black Pepper, turmeric, garlic powder, cayenne pepper, or any of your favorite spices.

If you intend to eat the skin, start by scrubbing the acorn squash with a stiff brush under running water. Then cut it in half and remove the seeds. Donʹt just throw the seeds away. They are great eaten raw, in a smoothie, or roasted and salted as a snack.

Place the acorn squash halves in a backing dish and bake at 400 degrees Fahrenheit for an hour.

Chop up all the veggies.

Then stir-fry.

After an hour of baking, test the acorn squash by poking it with a fork. It should be soft to the touch.

Now weʹre ready to plate it up and add the stuffing!

Spices for Flavor and Health: Black Pepper

Black Pepper

Black pepper is one of those spices that we use all the time. What do you find on most restaurant tables? Of course, salt and pepper shakers. We use it to enhance flavor, but we donʹt usually think about its health benefits. It can aid in weight loss, helps treats asthma and nasal congestion. It also reduces the risk of cancer, heart disease and liver disease. Black pepper is a rich source of minerals like potassium, calcium, magnesium, phosphorus, sodium, and vitamins such as thiamin, riboflavin, niacin, and vitamin B-6.

Did you know that black, white and green peppercorns are the same berry? They taste very different from one another, but itʹs true! They all come from an evergreen vine called Piper nigrum, native to Indiaʹs Malabar Coast. Black and green peppercorns are harvested before the berries ripen. Black pepper is dried in the sun and the green berries are pickled. White peppercorns are picked when the berries are fully ripe. The outer husk is removed to reveal the grayish white berry within, which is then dried. Who knew so many seasonings could come from a single plant?

From McCormick Spices 101 here: https://www.mccormick.com/articles/mccormick/flavor-story-pure- ground-black- pepper?&utm_source=bing&utm_medium=cpc&utm_campaign=Superiorit y_NB_Article_Exact&utm_term=health%20benefits%20of%20black%20pep per&utm_content=Ground%20Black%20Pepper&gclid

Experts to Follow: Michael Greger, M.D.

Michael Greger, MD, FACLM

ʺMichael Greger is a physician, New York Times best-selling author, and internationally recognized professional speaker on a number of important public health issues.ʺ

To learn more about Dr. Greger and his work visit https://www.nutritionfacts.org/

Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, among countless other symposia and institutions; testified before Congress; has appeared on shows such as The Colbert Report and The Dr. Oz Show; and was invited as an expert witness in defense of Oprah Winfrey at the infamous ʺmeat defamationʺ trial. In 2017, he was honored with the ACLM Lifestyle Medicine Trailblazer Award.

Dr. Gregerʹs most recent scientific publications in the American Journal of Preventive Medicine, Critical Reviews in Microbiology, Family and Community Health, and the International Journal of Food Safety, Nutrition, and Public Health explore the public health implications of industrialized animal agriculture.

Dr. Greger is also licensed as a general practitioner specializing in clinical nutrition and is a founding member and Fellow of the American College of Lifestyle Medicine. He was featured on the Healthy Living Channel promoting his latest nutrition DVDs and was honored to teach part of Dr. T. Colin Campbellʹs esteemed nutrition course at Cornell University. Dr. Gregerʹs nutrition work can be found at NutritionFacts.org, which is a registered 501(c)3 nonprofit charity.

He is the author of Bird Flu: A Virus of Our Own Hatching and Carbophobia: The Scary Truth Behind Americaʹs Low Carb Craze. Both of his latest books, How Not to Die and the How Not to Die Cookbook, became instant New York Times Best Sellers.

Book Review: The Complete Idiot's Guide to Eating Raw

The Complete Idiotʹs Guide to Eating Raw: A Fresh Approach to Eating Well with Over 150 Delicious Recipes,

Mark Reinfeld, Bo Rinaldi, and Jennifer Murray, Alpha Books, 2008, ISBN 978-1-59257-771-2.

This book explains the benefits of raw foods over cooked foods and has over 150 recipes. It also describes the techniques involved in raw food preparation.

ʺOf all the living creatures on this planet we are the only ones that cook our food.ʺ

A large percentage of my diet is raw food. Eating raw is simple; you just put it in the blender or juicer, or eat it as is. But more importantly, raw food is live food. The enzymes and nutrients are still intact. Cooking destroys virtually 100% of the enzymes and a high percentage of the vitamins and protein.

Enzymes are kind of mysterious, at least to me. They are considered the ʺspark of lifeʺ and looked on as ʺhelpersʺ because they are catalysts for virtually every function that takes place in the human body.

Most nutritionists consider 1160F as the temperature at which enzymes are destroyed. Therefore soups that are heated until they are just warm to the touch or foods that are dehydrated are still considered raw.

Raw foods are naturally high in fiber, moisture, and nutrients. Therefore they are great for weight loss and preventing chronic diseases such as heart disease, diabetes, and cancer.

ʺBelieve it or not, there are recorded cases of people who went on a whole foods, plant-based diet to try and regain some strength before a heart transplant, and made such amazing progress that they didnʹt need the heart transplant!ʺ

Fiber is not only helpful in keeping us regular and removing toxins; it also feeds the good bacteria in our gut. These bacteria produce many beneficial compounds like neurotransmitters that keep your brain happy.

Video Review: Before the Flood

ʺIf you could know the truth about the threat of climate change - would you want to know?ʺ

https://www.beforetheflood.com/

Before the Flood, presented by National Geographic, features Leonardo DiCaprio on a journey as a United Nations Messenger of Peace, traveling to five continents and the Arctic to witness climate change firsthand. He goes on expeditions with scientists uncovering the reality of climate change and meets with political leaders fighting against inaction. He also discovers a calculated disinformation campaign orchestrated by powerful special interests working to confuse the public about the urgency of the growing climate crisis. With unprecedented access to thought leaders around the world, DiCaprio searches for hope in a rising tide of catastrophic news.

From Academy Award winning filmmaker Fisher Stevens and Academy Award winning actor, environmental activist and U.N. Messenger of Peace Leonardo DiCaprio, Before the Flood presents a riveting account of the dramatic changes now occurring around the world due to climate change, as well as the actions we as individuals and as a society can take to prevent the disruption of life on our planet. Beyond the steps we can take as individuals, the film urges viewers to push their elected officials in supporting the use of alternative energy sources such as solar and wind power. ʺWe need everyone to demand bold action from their political leaders and to elect representatives who have their best interests at heart, not the interests of corporations to perpetuate a cycle of greed and destruction,ʺ says DiCaprio. ʺThis documentary shows how interconnected the fate of all humanity is - but also the power we all possess as individuals to build a better future for our planet.ʺ

Retreats: Holistic Holiday at Sea

https://www.holisticholidayatsea.com/

Established in 2004, Holistic Holiday at Sea is a vegan travel company with an international reputation for offering unique cruise experiences that combine exploration and relaxation with a passion for the plant-based lifestyle.

The company operates from Miami, Florida, and foremost considers themselves an educational company creating public awareness about the important roles that diet, nutrition, and lifestyle play in the maintenance of health and prevention of disease. With immersive adventures to beautiful and exotic places, the companyʹs meticulously crafted vacations promote healing from within.

The vision of Holistic Holiday at Sea is to help people help themselves by offering holistic methods for achieving health and spiritual well-being and by offering financial support to other organizations that share their goals.

Holistic Holiday at Sea events have included classes or lectures on various alternative health practices such as diet, cooking, acupuncture, shiatsu, homeopathy, Oriental medicine, massage, acupressure, and spiritual practices such as Qigong, yoga, and meditation. Events are accentuated with specially-prepared vegan meals in an atmosphere of learning and relaxation.

The signature cruise program has been attended by thousands of participants and continually features nationally known and respected speakers. Notable speaker partners include:

• Neal Barnard, M.D., author of Power Foods for the Brain • T. Colin Campbell, Ph.D, plant-based research scientist and author of The China Study • Caldwell B. Esselstyn, M.D., restorative cardiovascular health authority • Joel Fuhrman, M.D., nutritional medicine expert • Michael Greger, M.D., nutrition expert • Michael Klaper, M.D., plant-based fasting authority and radio personality • Yogi Amrit Desai, yoga pioneer • Rich Roll, ultra endurance athlete • Colleen Patrick-Goudreau, vegan author and speaker • Isa Chandra Moskowitz, author of The Veganomicon • Michio Kushi, macrobiotics pioneer • Marilu Henner, actress and vegan • Jessica Porter, author of The Hip Chickʹs Guide to Macrobiotics • Joan Borysenko, best-selling author and speaker • Bryant Terry, vegan chef and cookbook author • And many, many more!

Websites: World Health Organization (WHO)

https://www.who.int/

WHO, as the directing and coordinating authority on international health within the United Nations system, adheres to the UN values of integrity, professionalism and respect for diversity.

The values of the WHO workforce furthermore reflect the principles of human rights, universality and equity established in WHOʹs Constitution as well as the ethical standards of the Organization.

These values are inspired by the WHO vision of a world in which all peoples attain the highest possible level of health, and our mission to promote health, keep the world safe and serve the vulnerable, with measurable impact for people at country level. We are individually and collectively committed to put these values into practice. WHO works worldwide to promote health, keep the world safe, and serve the vulnerable.

Our goal is to ensure that a billion more people have universal health coverage, to protect a billion more people from health emergencies, and provide a further billion people with better health and well-being.

Key Facts Climate change affects the social and environmental determinants of health - clean air, safe drinking water, sufficient food and secure shelter.

Between 2030 and 2050, climate change is expected to cause approximately 250,000 additional deaths per year, from malnutrition, malaria, diarrhea and heat stress.

The direct damage costs to health (i.e. excluding costs in health- determining sectors such as agriculture and water and sanitation), is estimated to be between USD 2-4 billion/year by 2030.

Areas with weak health infrastructure - mostly in developing countries - will be the least able to cope without assistance to prepare and respond.

Reducing emissions of greenhouse gases through better transport, food and energy-use choices can result in improved health, particularly through reduced air pollution. (Emphasis ours).

Climate Change Over the last 50 years, human activities - particularly the burning of fossil fuels - have released sufficient quantities of carbon dioxide and other greenhouse gases to trap additional heat in the lower atmosphere and affect the global climate.

In the last 130 years, the world has warmed by approximately 0.85 C. Each of the last 3 decades has been successively warmer than any preceding decade since 1850 [1].

Sea levels are rising, glaciers are melting and precipitation patterns are changing. Extreme weather events are becoming more intense and frequent.

What is the impact of climate change on health? Although global warming may bring some localized benefits, such as fewer winter deaths in temperate climates and increased food production in certain areas, the overall health effects of a changing climate are likely to be overwhelmingly negative. Climate change affects the social and environmental determinants of health - clean air, safe drinking water, sufficient food and secure shelter.

Extreme heat Extreme high air temperatures contribute directly to deaths from cardiovascular and respiratory disease, particularly among elderly people. In the heat wave of summer 2003 in Europe for example, more than 70,000 excess deaths were recorded [2].

High temperatures also raise the levels of ozone and other pollutants in the air that exacerbate cardiovascular and respiratory disease.

Pollen and other aeroallergen levels are also higher in extreme heat. These can trigger asthma, which affects around 300 million people. Ongoing temperature increases are expected to increase this burden.

Natural disasters and variable rainfall patterns Globally, the number of reported weather-related natural disasters has more than tripled since the 1960s. Every year, these disasters result in over 60,000 deaths, mainly in developing countries.

Rising sea levels and increasingly extreme weather events will destroy homes, medical facilities and other essential services. More than half of the worldʹs population lives within 60 km of the sea. People may be forced to move, which in turn heightens the risk of a range of health effects, from mental disorders to communicable diseases.

Increasingly variable rainfall patterns are likely to affect the supply of fresh water. A lack of safe water can compromise hygiene and increase the risk of diarrhea disease, which kills over 500,000 children aged 5 years and under every year. In extreme cases, water scarcity leads to drought and famine. By the late 21st century, climate change is likely to increase the frequency and intensity of drought at regional and global scale [1].

Floods are also increasing in frequency and intensity, and the frequency and intensity of extreme precipitation is expected to continue to increase throughout the current century [1]. Floods contaminate freshwater supplies, heighten the risk of water-borne diseases, and create breeding grounds for disease-carrying insects such as mosquitoes. They also cause drownings and physical injuries, damage homes and disrupt the supply of medical and health services.

Rising temperatures and variable precipitation are likely to decrease the production of staple foods in many of the poorest regions. This will increase the prevalence of malnutrition and undernutrition, which currently cause 3.1 million deaths every year.

Patterns of infection Climatic conditions strongly affect water-borne diseases and diseases transmitted through insects, snails or other cold-blooded animals.

Changes in climate are likely to lengthen the transmission seasons of important vector-borne diseases and to alter their geographic range. For example, climate change is projected to widen significantly the area of China where the snail-borne disease schistosomiasis occurs [3].

Malaria is strongly influenced by climate. Transmitted by Anopheles mosquitoes, malaria kills over 400,000 people every year - mainly African children under 5 years old. The Aedes mosquito vector of dengue is also highly sensitive to climate conditions, and studies suggest that climate change is likely to continue to increase exposure to dengue.

WHO response Many policies and individual choices have the potential to reduce greenhouse gas emissions and produce major health co-benefits. For example, cleaner energy systems, and promoting the safe use of public transportation and active movement - such as cycling or walking as alternatives to using private vehicles - could reduce carbon emissions, and cut the burden of household air pollution, which causes some 4.3 million deaths per year, and ambient air pollution, which causes about 3 million deaths every year.

In 2015, the WHO Executive Board endorsed a new work plan on climate change and health. This includes:

• Partnerships: to coordinate with partner agencies within the UN system, and ensure that health is properly represented in the climate change agenda. • Awareness raising: to provide and disseminate information on the threats that climate change presents to human health, and opportunities to promote health while cutting carbon emissions. • Science and evidence: to coordinate reviews of the scientific evidence on the links between climate change and health, and develop a global research agenda. • Support for implementation of the public health response to climate change: to assist countries to build capacity to reduce health vulnerability to climate change, and promote health while reducing carbon emissions.

References

[1] IPCC, 2014: Summary for Policymakers. In: Climate Change 2014: Mitigation of Climate Change. Contribution of Working Group III to the Fifth Assessment Report of the Intergovernmental Panel on Climate Change [Edenhofer, O., R. Pichs-Madruga, Y. Sokona, E. Farahani, S. Kadner, K. Seyboth, A. Adler, I. Baum, S. Brunner, P. Eickemeier, B. Kriemann, J. Savolainen, S. Schl”mer, C. von Stechow, T. Zwickel and J.C. Minx (eds.)]. Cambridge University Press, Cambridge, United Kingdom and New York, NY, USA.

[2] Death toll exceeded 70,000 in Europe during the summer of 2003. Robine JM, Cheung SL, Le Roy S, Van Oyen H, Griffiths C, Michel JP, et al. C R Biol. 2008;331(2):171-8.

[3] Potential impact of climate change on schistosomiasis transmission in China. Zhou XN, Yang GJ, Yang K, Wang XH, Hong QB, Sun LP, et al. Am J Trop Med Hyg. 2008;78(2):188-94.

Certification Programs: Center of Excellence

https://www.centreofexcellence.com/shop/vegetarian-vegan-nutritionist- diploma-course/

Vegetarian and Vegan Nutritionist Diploma Course 10 Modules

• Online study • Tutor support • No time limit for completing your course • 150 hours of study

What Will You Learn?

The Vegetarian and Vegan Nutritionist Diploma Course is packed full of information about nutrition and how you can use this knowledge to help clients reach their specific goals. Follow this course and youʹll learn how to assess clients and create individual, tailored treatment plans that provide real results.

Although vegetarianism and veganism are becoming more common, there is still confusion about what they are and about other types of vegetarian and vegan diets. The Vegetarian and Vegan Nutritionist Diploma Course clears confusion by talking through these various types of diet, the reasons one might choose to follow them and a brief history of how they came about.

One of the reasons that people choose a vegetarian or vegan diet, is the health benefits. There has been a massive amount of research into this area and we provide you with information on how they can improve health and increase protection from disease. Along with the benefit, the course also addresses the myths and concerns surrounding vegetarian and vegan diets - in particular, the ever-present protein argument. Youʹll uncover the truths that debunk these myths and learn about the nutrients you need for a healthy body.

Studying the Vegetarian and Vegan Nutritionist Diploma Course, youʹll be taken through the different food groups, nutrients, superfoods, vitamins and minerals and how to incorporate these when creating a vegetarian or vegan diet plan that promotes wellness and health in your life or your clientsʹ lives. Additionally, youʹll learn how to help your clients or yourself transition from meat-eating into vegetarianism or veganism.

Youʹll become well acquainted with the client assessment process - learning to get to grips with their health, history, goals for nutritional therapy, and the ways in which you can help them, as well as taking on other considerations, such as their stage of life and fitness goals. Youʹll also gain an understanding of specific client types and their individual needs, such as those who are pregnant, children, and bodybuilders. You will be taken through creating a treatment plan, including detoxing, meal planning, and food diaries. Through this knowledge, you will ensure customer satisfaction by providing tailored plans that will help clients to meet their specific goals. To see this process more clearly outlined, the course provides case studies of specific client needs and how they were met.

With the Vegetarian and Vegan Nutritionist Diploma Course, youʹll explore the best practices to follow as a nutritionist when treating clients and the business aspect of the role, such as deciding on your service offerings, marketing and keeping on top of finances and administration.

Who Would Benefit from This Course?

Primarily, the Vegetarian and Vegan Nutritionist Diploma Course is aimed at those who wish to use the knowledge gained from the course to set up their own business as a nutritionist working in this specialist area. Similarly, the information contained within the course can be used by existing nutritionists, to add extra services to their practice.

The course is also of great benefit to existing vegans and vegetarians or those who wish to better understand their diets and how to get the nutrients they need to keep good health. Likewise, meat-eaters who are considering changing their diet will uncover the answers to their questions and learn how to easily transition to a vegan or vegetarian diet.

Accreditations

The Vegetarian and Vegan Nutritionist Diploma Course will take you up to 150 hours to complete working from home. There is no time limit for completing this course; it can be studied in your own time at your own pace.

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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.pbhw.site/plantbasedbook.html

What medical experts are saying about Plant Based Health & Wellness.

ʺHi Rick, Congratulations on your book. It looks great, and Iʹm sure it will help many people!!!ʺ Neal Barnard, M.D. Physicians Committee for Responsible Medicine

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