How to Transition from a SAD (Standard American Diet) to WFPB (Whole Food Plant Based)
Many people would like to eat healthier, but just don’t know quite how to implement those changes in their lives. Personally, I think it is best to take it in stages and establish that new habit before moving on to the next, unless you have been diagnosed with a chronic disease that needs immediate proactive attention. For instance, if it is high cholesterol, most doctors will give you 6 months to heal naturally before giving medication. But if you are facing a life-threatening diagnosis you will need to follow a more aggressive program. I will outline the stages that I believe are achievable in these manageable chunks below for those who are seeking a lifestyle change. If you need more aggressive treatment, see the link below for my post on treating chronic disease naturally.
And there is also the age-old controversy of what diet is healthy? The conclusion I base my opinion on is both from my personal experience, self-experimentation and blood test results; and from researching information from various experts whose plans are healing people. Many of those resources, I listed in my previous post:
If you are tired of being sick or want to fuel your body in a defensive way to avoid illness, then this information will be valuable for you. We see our parents aging with diabetes, cancer, and dementia. We do not have to accept this to be inevitable for us too! Doctors like Brooke Goldner are reversing chronic disease like lupus, Chris Wark cured his own cancer naturally 19 years ago, and the Gerson Clinic is taking cancer patients who have tried everything else already and are still having much success in complete healing. Imagine if you adopt these healing methods before it gets that far?
Chronic disease includes a large umbrella of illnesses like diabetes, Alzheimer’s disease, heart disease, lupus, rheumatoid arthritis, cancer, even bipolar disease and many more. According to the information on CDC’s website which was updated September 1, 2022, 6 in 10 Americans suffer with one chronic illness and 4 in 10 have 2 or more! It often starts innocently enough with eczema, high blood pressure or high cholesterol. This is your sign that inflammation is rising in your body! Now is the time to act, not when it progresses into 2 or 3 more diseases. Most, if not all, of these can be reversed by nutrition and lifestyle changes.
I was fortunate to be diagnosed with high cholesterol 7 years ago, because it spurred me into action. I had developed allergies and my thyroid was becoming a concern to my doctor as well. I had spent the last 3 ½ years studying as a full-time student and working full-time. I neglected my health by eating whatever was quick and easy (processed foods) and the only exercise I did was walking my dog (according to my personal trainer – that’s only good for the dog). I knew what cholesterol lowering drugs could do to my cellular health, so I asked for some time to bring it down naturally. Six months later after implementing Dr. Mercola’s Fat for Fuel plan and beginning my exercise regimen, my cholesterol was 50 points lower, my thyroid was completely normal and my obese waist was shrinking. I also had more energy and clarity and I felt empowered that I could take control of my health with a few changes!
The important difference between the plan outlined in Fat for Fuel and a traditional ketogenic diet is that the MMT (Mitochondrial Metabolic Therapy) is designed to optimize your mitochondrial health by keeping insulin levels in check and preventing the mTOR pathway from being activated from too much protein, and most ketogenic plans are geared to reduce carbohydrate intake so that you are in a state of ketosis and begin burning fat instead of sugar. Both plans reduce your sugar intake, which will lead to weight loss and possible symptom or disease reversal, but if your protein levels are too high and the mTOR is activated, the body’s function of repairing cellular damage is turned OFF! As Dr. Joseph Mercola explains in his book, Fat for Fuel (2017) “…cancer and nearly all other chronic diseases are caused by defective metabolic processes in your mitochondria.” If you want to achieve a healthier status and keep it that way, addressing your cellular health is key.
Upon further research, I have learned how inflammatory meat and dairy products are to our systems. That’s why I think it is important to eventually eliminate these products as well. Higher levels of inflammation signal disease development or presence. A good way to track this is with a blood test, HS-CRP (High Sensitivity C-reactive protein), which measures the general levels of inflammation in your body. Dr. Mercola says that below 0.7 mg/L is ideal. I have tracked my levels for 7 years now and stay consistently below that marker and remain disease and medication free. I would highly recommend you read the entire book because it is full of information that explains the whole process.
By following this process of elimination, I have remained healthy and happy. I look forward to my annual bloodwork and consultation with my doctor. He usually says, “Whatever you are doing, keep it up!” Don’t you want that for yourself too? Here is how to get started.
Transition to a Healthier You!
Nutrition Guide
Transition I:
· Eliminate all added sugars: coffee creamers, condiments, soft drinks, desserts, salad dressings, pickles, and sauces. Read the labels for hidden sugars! Just go cold turkey on this!
· Dump all of the processed foods
· Start having a high good fat breakfast in place of the usual bagel or cereal. Example: Avocado with hardboiled egg or a smoothie with mostly greens, flax or chia seeds, a handful of fruit and unsweetened almond milk or water. Use a high-powered blender like a VitaMix or BlendTec or grind the flax or chia seeds in a coffee grinder first for full nutrient benefit.
· Start replacing pasta and potatoes with vegetables as much as possible.
· Instead of two slices of bread on a sandwich, make it open-faced.
· Choose soups over pasta and green veggies over potatoes.
· Try to have a green smoothie daily. It is very filling and nutritious!
· Start making fat bombs for your go to energy boost. Recipe ideas: www.ruledme, www.ketogenic-diet-resource.com, www.ketodietapp.com (search fat bombs).
· Begin eliminating all of the foods not on the approved list from your pantry and fridge.
· Drink lots of water. Most people are dehydrated and constipated due to lack of water. Aim to drink a gallon per day to hydrate your cells and make elimination easier. This is essential for healing!
Transition II:
· Eliminate all breads, pastas and potatoes.
· Fill your plate or bowl with mostly raw veggies in all colors of the rainbow, add a clean source protein (grass-fed, free-range chicken or beef or wild caught fish like Salmon), and use herbs, lemon or lime juice or a home-made dressing or sauce for added flavor.
· Two easy dressings:
· Olive or avocado oil, apple cider vinegar or lemon juice, Dijon mustard, and herbs of your choice.
· 1 large avocado, 2 TBLS lemon juice, 1 TBLS Bragg’s aminos (or soy sauce), 1 TBLS Dijon mustard, 2 cloves garlic, and ¼ cup nutritional yeast. Blend altogether for a creamy dressing.
· Your meals should now be consisting of good, clean protein (consider this a supplement to your veggies – see how to calculate below), ¾ of the plate raw veggies, and good fats like avocado, olives, olive, coconut or avocado oil.
· Use coconut and avocado oil for cooking or roasting and olive oil at room temperature only!
Transition III:
· Eliminate all dairy products. This includes yogurt, ice cream, butter, cheese and eggs. There are plenty of alternatives available now made with almond, coconut, and cashew milks. Dairy products are highly inflammatory. Cow milk is only beneficial to baby cows. The hormone and antibiotic levels are terribly toxic to your body. You can find healthy substitutes! Goat cheese and eggs are the least harmful, so if you must indulge in dairy – these two are ok in moderation. Occasionally one needs to bake some goodies or have a pizza! There are healthy alternatives for these yummy things too!
· The majority of your nutrition should now be 65-75% raw veggies, 15-25% grass-fed, range-free or wild-caught protein and 15-20% healthy fats. Your cells are singing with gratitude for feeding them what they need to operate functionally. Now, instead of wasting energy on fighting inflammation all day, they can nourish and repair your body. The side effect will be a thinning waistline, better fitting clothes, and an abundance of energy to do the things you enjoy! Added bonus – facing a disease-free future or reversing disease or inflammation in your body.
Transition IV:
· If you want to go one step further with your health, you can eliminate animal protein. This is not necessary, if you are happy with your health goals. Animal protein is the second highest source of inflammation, next to dairy. Just keep your animal protein to less than 25% of your total intake or a supplement to your vegetable intake (1/2 chicken breast on a yummy salad). High levels of protein intake will reduce your body’s ability to get rid of damaged cells, which can lead to disease. You can easily get plenty of protein from vegetables, nuts, seeds, and legumes.
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Peace & Blessings,
Kathie