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Marni Wasserman - Plant-Based Diet For Dummies

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Marni Wasserman Plant-Based Diet For Dummies
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Get healthy, lose weight, and feel great on a plant-based diet

The benefits of a plant-based diet have been publicized far and wide, and you can no longer deny ityoure fully ready to experience the health benefits of this lifestyle. Plant-Based Diet For Dummies has been created to help even the most stubborn carnivores adapt to and even learn to find joy in a plant-based diet. Besides providing useful tips, delicious recipes, and meal ideas, this lively resource discusses all you have to gain from adopting healthier eating habits, including a decreased risk for cancer, a lower risk of heart disease and stroke, a lower cholesterol count and blood pressure, and a lower risk, and prevention, of diabetes. A meat-free lifestyle has many benefits for your body, and author Marni Wasserman takes you on a journey of discovery into the exciting world of fruits, vegetables, and other nutrient-rich foods.

A plant-based diet, while similar to vegetarian and vegan diets, is different in that it allows an individual to experience the benefits of vegetarianism without focusing on the politics of a meat-free lifestyle. This book takes the mystery out of adopting better food habits and making better meal choices. It shows you how to stock your kitchen, cook fantastic meals, and discover the wealth of delicious ingredients at your fingertips.

  • Discusses how to improve energy, lower cholesterol, and protect the bodys cells, all through better diet options
  • Includes more than 40 mouthwatering recipes and sample menu plans
  • Gives specific advice and instructions for athletes, those battling illnesses, expectant parents, seniors, and children
  • Covers which plant foods are good sources of fat, protein, complex carbohydrates, and fiber

Get healthy, lose weight, and feel great on a plant-based diet.

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Plant-Based Diet For Dummies Published by John Wiley Sons Inc 111 River - photo 1

Plant-Based Diet For Dummies

Published by
John Wiley & Sons, Inc.
111 River Street
Hoboken, NJ 07030-5774
www.wiley.com

Copyright 2014 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions .

Trademarks: Wiley, For Dummies, the Dummies Man logo, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc., and may not be used without written permission. All other trademarks are the property of their respective owners. John Wiley & Sons, Inc., is not associated with any product or vendor mentioned in this book.

LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY : WHILE THE PUBLISHER AND AUTHOR HAVE USED THEIR BEST EFFORTS IN PREPARING THIS BOOK, THEY MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS BOOK AND SPECIFICALLY DISCLAIM ANY IMPLIED WARRANTIES OF MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE. NO WARRANTY MAY BE CREATED OR EXTENDED BY SALES REPRESENTATIVES OR WRITTEN SALES MATERIALS. THE ADVICE AND STRATEGIES CONTAINED HEREIN MAY NOT BE SUITABLE FOR YOUR SITUATION. YOU SHOULD CONSULT WITH A PROFESSIONAL WHERE APPROPRIATE. NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR DAMAGES ARISING HEREFROM.

For general information on our other products and services, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. For technical support, please visit www.wiley.com/techsupport .

Wiley publishes in a variety of print and electronic formats and by print-on-demand. Some material included with standard print versions of this book may not be included in e-books or in print-on-demand. If this book refers to media such as a CD or DVD that is not included in the version you purchased, you may download this material at http://booksupport.wiley.com . For more information about Wiley products, visit www.wiley.com .

Library of Congress Control Number: 2014930402

ISBN 978-1-118-83067-3 (pbk); ISBN 978-1-118-83068-0 (ebk); ISBN 978-1-118-83070-3 (ebk)

Manufactured in the United States of America

10 9 8 7 6 5 4 3 2 1

About the Author

Simply said, Marni Wassermans life is rooted in healthy eating. As a culinary nutritionist, health strategist, and owner of Torontos first plant-based food studio, Marni uses passion and experience to educate individuals on how to adopt a realistic plant-based diet that is both simple and delicious. She is dedicated to providing individuals with balanced, nutritious choices through organic, fresh, whole, and natural plant-based foods and other natural lifestyle modalities.

Marni is a graduate of the Institute of Holistic Nutrition in Toronto (where she is now on the faculty) and the Natural Gourmet Culinary School in New York, and she is the founder of Marni Wassermans Food Studio & Lifestyle Shop in Midtown Toronto. This is where she teaches her signature cooking classes and offers collaborative workshops and urban retreats. Her food studio is also a place where people can purchase sustainable superfoods and lifestyle products. It was recognized as one of Torontos top ten cooking schools in 2008.

As a prominent expert on health and nutrition, Marni writes a column called Nourish in Tonic Toronto magazine. She is also a contributor to the Huffington Post and Chatelaine Magazine and has made several TV appearances. Shes consulted with one of Torontos prominent hotels the Windsor Arms Hotel for vegan and vegetarian menus and participates in several speaking and cooking demonstrations throughout the year.

Marni is also the co-author of Fermenting For Dummies and several well-received e-books.

You can learn more about Marni by visiting her on Facebook ( marnisfoodstudio ), following her on Twitter ( @marniwasserman ), checking out her Pinterest page ( www.pinterest.com/fullynourished ), or visiting her website ( www.marniwasserman.com ).

Dedication

This book is dedicated to anyone who wants to adopt a healthier way of eating and living. This book is also for all those people who are looking to support and inspire themselves, friends, or family members to take on a plant-based diet.

Authors Acknowledgments

I would like to express thanks to the team at Wiley for asking me to be the author of Plant-Based Diet For Dummies. The core team with which Ive been working closely to make this book come to life includes Sarah Sypniewski, Dummifier; Vicki Adang, senior project editor; and Tracy Boggier, senior acquisitions editor. You have helped keep me going at every step along the way. In addition, I would like to acknowledge Ashley Petry, copy editor; Emily Nolan, recipe tester; and Tracey Eakin, technical editor, for making sure everything I wrote makes sense and looks and tastes good!

Publishers Acknowledgments

Contributor: Sarah Sypniewski

Senior Acquisitions Editor: Tracy Boggier

Senior Project Editor: Victoria M. Adang

Copy Editor: Ashley Petry

Technical Editor: Tracey A. Eakin ( www.traceyeakin.com )

Art Coordinator: Alicia B. South

Project Coordinator: Lauren Buroker

Illustrator: Elizabeth Kurtzman

Cover Image: iStockphoto.com/Albuquerque

Chapter 1

What Is a Plant-Based Diet?

In This Chapter

Picture 2 Getting familiar with the core of a plant-based diet

Picture 3 Understanding that this is more than a diet; its a lifestyle

Picture 4 Using simple ideas to start your plant-based diet today

The goal of a plant-based diet is to eat more plants. Sounds simple enough or maybe it doesnt. Eating nothing but plant-based foods is intimidating for a lot of people. Most of us are comfortable with our current way of eating and are unsure about what to do with plants: Which ones should you eat and when? Can you get full on plants alone? All kinds of questions and concerns come up, and I address some of the common questions in this chapter.

In this chapter, I also give you an overview of life on a plant-based diet. I outline what you will and wont eat. I explain how eating this way can benefit so many aspects of your life mainly your health. At the end of the day, its all about feeling better, looking better, and just being better, and this way of eating can do just that.

What Does Plant-Based Mean?

Eating a plant-based diet simply means eating more plants. No matter where you are, or what you eat right now, you can eat more plants (everyone can). Of course, my goal and the goal of this book is to get you to eat predominantly (and, ideally, exclusively) plant-based all the time, but youll likely have a transitional phase, and it starts with eating more of the stuff that the Earth has so deliciously and naturally provided us.

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