Lara Smith - Undo It! Diet Cookbook

Undo It Diet Cookbook: Quick and Easy

Plant-Based Diet Recipes to help you reverse diabetes, Fight Cancer, heart disease, weight gain, and even the aging process itself .

by Lara Smith

978-1-950171-71-2

Copyright 2019 by: Lara Smith

All rights reserved. This book or any portion thereof may not be re-produced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.

Disclaimer:

PLEASE NOTE: This cookbook was not written, endorsed or approved by Dean Ornish M.D . or Ballantine Books. The author of this cookbook is a firm believer in the Undo it Diet and is passionate about sharing her unique and tasty recipes with the world.

The information provided in this book is designed to provide helpful information on the subjects discussed. The publisher and author are not responsible for any specific health or allergy needs that may require medical supervision and are not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the information in this book.

Introduction

Managing Weight, Heart Disease, And Diabetes

A

mericans eat what might be called an all-consuming diet. Together, we represent over 40 billion pounds of protoplasm that each day needs to be fed over 1 billion pounds and 1 trillion calories of food. Our agricultural system consumes enormous quantities of fuel, fertilizers, and pesticides to produce the grains, meat and poultry, and fruits and vegetables that feed a nation of Over 300 million people. It consumes enormous tracts of land and quantities of waternot only for growing food for people, but also for producing food for livestock. And ultimately it consumes the consumer: Diet-related diseases account for hundreds of thousands of premature deaths each year.

Over the years Study has shown that people on the plant-based diet have lower cholesterol levels, less hyper- tension and diabetes, and a lower rate of obesity than meat-eaters. So it seems logical that a plant-based diet is good therapy for the chronic conditions that are all too common among Americans today.

And the research suggests that this may very well be the casethat going vegan can be a smart approach to managing high cholesterol, diabetes, and high blood pressure. To put these benefits to work for you and your family, it helps to know just which aspects of this diet are most beneficial.

Benefits Of Plant Based Diets For Managing Cardiovascular Disease

C ardiovascular disease (CVD) refers to conditions that involve narrowed or blocked blood vessels, raising risk for heart attack and stroke.

CVD is sometimes used interchangeably with the term heart disease.

There has been much discussion of late in the media and among research experts challenging the long-held belief that saturated fats raise the risk for heart disease.1,2 Extensive analyses have shown that replacing saturated fat in the diet with refined carbohydrates doesnt lower heart disease risk; it increases it. This has led to the suggestion that the real problem is refined carbohydrates, not saturated fat.

Actually, the problem is probably both refined carbohydrates and saturated fat. We know from a large body of research that replacing saturated fat with healthier fatspoly- and monounsaturated ones reduces blood-cholesterol levels and is associated with a lower risk for heart disease.3 Similar benefits occur when saturated fat is replaced with carbohydrates from whole, unrefined plant foods. Its not a matter of giving up carbs or fats; its a matter of choosing the right ones.

In theory, you could eat a high saturated fat diet by loading up on coconut and palm oil, but the reality is that switching to a diet based on plant foods is pretty much guaranteed to substantially lower your saturated fat intake. Those on a plant based diet eat much less saturated fat than meat-eaters and, they have lower levels of total blood cholesterol and, more importantly, of LDL-cholesterol. This is the bad cholesterol that is responsible for increased deposits of plaque in the arteries, which causes them to narrow and even become blocked. Narrowed arteries also cause an increase in blood pressure, and high blood pressure in turn can damage arteriesa vicious and potentially life-threatening cycle.

In addition to their lower saturated fat intake, vegans enjoy other advantages thanks to their diet:

Vegans tend to have lower blood pressure, putting them at a reduced risk for a heart attack or stroke.

Vegans are likely to eat more soy foods than omnivores, and there is evidence suggesting that compounds in soy help make blood vessels more elastica factor that reduces the risk for atherosclerosis. Soy protein may also lower blood-cholesterol levels.

Plant foods are high in antioxidants, which may prevent cholesterol deposits from forming in the arteries, although not all research supports this theory.

Nuts, which often play an important role in Plant-based diets, are linked to a reduced risk for heart disease.

Benefits Of A Plant-Based Diets For Controlling Type-2 Diabetes

T ype-1 diabetes is an autoimmune disorder in which the pancreas doesnt produce enough (or any) insulin. Without insulin, blood glucose cant get into cells, and the cells starve. People with this disease require lifelong insulin therapy. But by far the more prevalent type of diabetes is type 2, in which enough insulin is produced, but the cells become resistant to it.

Being overweight and inactive raises the risk for type-2 diabetes. The disease is on the rise not only among Americans but also among people in developing countries because they are adopting American-style eating habits, including more fatty animal foods and refined carbohydrates.