Martin - The Plant-Forward Solution: Reboot Your Diet, Lose Weight & Build Lifelong Health by Eating More Plants & Less Meat

First published in 2021 by Victory Belt Publishing Inc.

Copyright 2021 Charlotte Martin

All rights reserved

No part of this publication may be reproduced or distributed in any form or by any means, electronic or mechanical, or stored in a database or retrieval system, without prior written permission from the publisher.

ISBN-13: 978-1-628604-34-4

The information included in this book is for educational purposes only. It is not intended or implied to be a substitute for professional medical advice. The reader should always consult their healthcare provider to determine the appropriateness of the information for their own situation or if they have any questions regarding a medical condition or treatment plan. Reading the information in this book does not constitute a physician-patient relationship. The statements in this book have not been evaluated by the Food and Drug Administration. The products or supplements in this book are not intended to diagnose, treat, cure, or prevent any disease. The authors and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained in this book.

Cover and author photos by Maddie Kaye Photography

Cover design by Kat Lannom

Interior design by Kat Lannom and Justin-Aaron Velasco

Printed in Canada

TC 0121

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For my parents, Lisa and Jean-Paul, who encouraged me to appreciate nutritious foods from a very young age (even when I resisted), and for my mm Paulette, who inspired me in the kitchen.

And for the reader who considers beans to be nothing more than a musical fruit, may this book persuade you to see them as magical.

CONTENTS

INTRODUCTION

Currently, Im a practicing dietitian, but before that I was a Paleo dieter turned carbophobe turned vegetarian and everything in between, so Ive both seen and lived it all. (Well, I havent tried the keto diet, but trust me, there is no FOMO happening here.) You can call me a glutton for punishment, I suppose. I lived in the extremes, constantly chasing after the solution to some iteration of the question what should I eat?!

What should I eat for optimal healthto feel my best and live a long and vibrant life?

At first I was wondering what I should eat to continue to fit into my (low-rise, acid wash) jeans from high school. But, over time, my question (thankfully) matured into what should I eat for optimal healthto feel my best and live a long and vibrant life? It then evolved into a question of what should WE eat as I started working with clients who were desperately asking me that same question. It took me many years to find a sound answer. As a fresh-out-of-school (and very naive) dietitian, I continued to be easily influenced by the people who were shilling the latest and greatest nutrition nonsense, much to my regret now. It wasnt until I furthered my education and learned from and interacted with seasoned experts in my field who lived by a motto of fact over fad that I was able to silence the noise and champion fact over fad myself.

We have decades of nutrition research at our disposal, and although nutrition research is not perfect, its certainly not insignificant. You see, there is a basic and uncomplicated answer to that question (read: what the heck should I/you/we eat?) that a wealth of evidence supports and that most experts and leading authorities in the controversial and increasingly confusing world of nutrition and health now agree on. (When I say experts, Im not referring to the self-proclaimed ones on your social media feed.) And while there is noas the clich goesone-size-fits-all approach to eating when you get down to the nitty-gritty details, one general solution can and should be applied by most people. It isnt one of the extreme eating practices that have become so commonplace that they might as well be embedded into our DNA. Its not eliminating grains, its not eating very low-carb, its not eating super high fat, its not eating all meat, and its not eating no meat at all. The answer doesnt require you to eliminate anything really, nor does it require supplements or tonics.

The answer? Just eat more plants. Not necessarily plants onlyjust a lot more of them. If you are here to lose weight, improve overall health, or both, plants are the answer. And not because one dietitian (me) said so or because your neighbors cousin said shes thriving on a plant-based diet but for the numerous evidence-based reasons discussed in this book. The science youre about to dive headfirst into behind the power of plants is equally as convincing as it is fascinating and exciting.

Now, let me be clearrebooting your diet in any capacity is no walk in the park. If it were, Id be out of a job, and this book wouldnt exist. But seeing as how helping you do so is my job, Ive put my all into ensuring your transition to a plant-forward lifestyle is as seamless and enjoyable as possible. I left no stone unturned and no questions unanswered when it came to writing this book. SeriouslyI even included a myth-busting section that addresses common myths and misconceptions surrounding certain plant foods and plant-centric eating so that you can start your plant-forward journey with a clear conscience and open mind. I wholeheartedly believe in this approach, and Im confident that if you read through all of the easy-to-digest science in Part 1 and give at least some of the 28-day reset and (delicious) recipes in this book a try, you will, too. So, without further ado, lets start with the basics!

CHAPTER 1:

THE BASICS

Diets rich in plants have long been touted for their health benefits. In fact, eating more nutrient-dense plant foods seems to be one of the only things most experts and leading authorities in the controversial and increasingly confusing world of nutrition and health can agree on. If youve picked up this book because you want to lose weight or improve gut, heart, and/or overall health, plants are your silver bullet.