Julieanna Hever - Plant-Based Nutrition

No one likes a know-it-all. Most of us realize theres no such thinghow could there be? The world is far too complicated for someone to understand everything there is to know. So when you come across a know-it-all, you smile to yourself as they ramble on because you know better.

You understand that the quest for knowledge is a never-ending one, and youre okay with that. You have no desire to know everything, just the next thing. You know what you dont know, youre confident enough to admit it, and youre motivated to do something about it.

At Idiots Guides , we, too, know what we dont know, and we make it our business to find out. We find really smart people who are experts in their fields and then we roll up our sleeves and get to work, asking lots of questions and thinking long and hard about how best to pass along their knowledge to you in the easiest, most-accessible way possible.

After all, thats our promiseto make whatever you want to learn As Easy as It Gets. That means giving you a well-organized design that seamlessly and effortlessly guides you from page to page, topic to topic. It means controlling the pace youre asked to absorb new information not too much at once but just what you need to know right now. It means giving you a clear progression from easy to more difficult. It means giving you more instructional steps wherever necessary to really explain the details. And it means giving you fewer words and more illustrations wherever its better to show rather than tell.

So here you are, at the start of something new. The next chapter in your quest. It can be an intimidating place to be, but youve been here before and so have we. Clear your mind and turn the page. By the end of this book, you wont be a know-it-all, but your world will be a little less complicated than it was before. And well be sure your journey is as easy as it gets.

Mike Sanders
Publisher, Idiots Guides

Publisher: Mike Sanders

Associate Publisher: Billy Fields

Development Editor: Monica Stone

Cover Designer: Lindsay Dobbs

Book Designer: William Thomas

Compositor: Ayanna Lacey

Proofreader: Lisa Starnes

Indexer: Brad Herriman

PRODUCTION, LONDON

Senior Digital Producer: Miguel Cunha

DIGITAL OPERATIONS, DELHI

Head of Digital Operations: Manjari Hooda

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Editor: Etika Kapil

Operations Coordinator: Md Tauhid Nasir

First American Edition, 2018
Published in the United States by DK Publishing
6081 E. 82nd Street, Indianapolis, Indiana 46250

Copyright 2018 Dorling Kindersley Limited
A Penguin Random House Company
001-308593-January/2018

All rights reserved. Without limiting the rights under the copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of the copyright owner.

Published in the United States by Dorling Kindersley Limited.

IDIOTS GUIDES and Design are trademarks of Penguin Random House LLC

ISBN: 9781465470201
Library of Congress Catalog Card Number: 2017945450

This digital edition published 2017
eISBN: 9781465475480

Note: This publication contains the opinions and ideas of its author(s). It is intended to provide helpful and informative material on the subject matter covered. It is sold with the understanding that the author(s) and publisher are not engaged in rendering professional services in the book. If the reader requires personal assistance or advice, a competent professional should be consulted. The author(s) and publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

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Printed and bound in the United States of America

This book is dedicated to our collective precious plantlings: Maya, Ben, Alexia, Erin, and Danner.

Our research has shown that a whole foods plant-based diet, when combined with moderate exercise, stress management, and love/intimacy, can often reverse the progression of a wide variety of chronic conditions. These include coronary heart disease, type 2 diabetes, high blood pressure, obesity, early-stage prostate cancer, and even the aging process at a cellular level . Idiots Guide: Plant-Based Nutrition, Second Edition, shows you howhighly recommended.

Dean Ornish, M.D., Founder & President, Preventive Medicine Research Institute, Clinical Professor of Medicine, UCSF www.ornish.com

Foreword

A plant-based diet saved my life!

Is that too dramatic? Who cares? The question that matters is Is it true? Its shocking how little of an exaggeration that opening sentence is. It may even be an understatement.

A couple years ago I was over 335 pounds and even at six feet seven, thats fat. I was dying of fat. I couldnt go upstairs without panting. I kept ending up in the hospital. I was on more drugs than Keith Richards during the recording of Their Satanic Majesties Request different drugs of course, mine werent funand I still had blood pressure like UK voltage. My team of doctors couldnt get it under control. They strongly suggested a stomach sleeve. I was dying from eating like an idiot. I was dying from eating like an American.

CrayRay, as I call Ray Cronisehes been my good friend for over 20 years so Ive earned naming rightsshowed up at exactly the right time and told me everything youre about to read in this book. How did CrayRay save my life? He didnt pull me out of sharknado quicksand full of burning bears with handguns. Pulling me out immediate danger would have saved me for a moment. What he did was better: CrayRay saved me for the rest of my life. I could still get hit by a meteor covered with blue-ringed octopuses, but the smart moneywe Vegas locals always go with the smart money; we own the casinosfigures a plant-based diet added years, maybe decades, to my life. Most importantly, its changed the quality of my life.

I used to think that I was Penn, and Penn lived in my body. I thought there was a mind that was me and a body that I lived in. Thats nonsense. CrayRay got me eating right, and it became very clear that my body is me. When I was fat I didnt think I was depressed, but now that Im skinnyyeah, I can use that word; wouldnt you like to?I feel like a different, better person. Im so much happier the way I am now that the way Fat Penn felt seems like a twentieth-century 12-tone German opera. Im an old dad with two wonderful preteens, and when I was fat, I had to force myself to enjoy playing with my children. I no longer need to push. Its easy. Its natural. Now my children have better than Vegas house odds of having a living dad into their adulthood. Thats way better than pushing me out of the way of a falling safe. Yeah, CrayRay did more than save my life. He made it more worth saving.