Thomas Campbell - The Campbell Plan

PRAISE FOR THE CAMPBELL PLAN

With this most worthy companion book to The China Study, Dr. Thomas Campbell is once again a superb guide on our journey to optimum health. What will strike the reader most is Dr. Campbells admirable balance between confidence and humility. When hes not yet sure, he tells us why. When he is sure, he not only explains why, but also shows us how. Dont miss it.

Douglas J. Lisle, PhD, coauthor of The Pleasure Trap

The Campbell Plan is a terrific adjunct to The China Study and will ensure that your path toward better health is not only easy but truly enjoyable!

Alona Pulde, MD, and Matthew Lederman, MD, authors of The Forks Over Knives Plan and founders of Transition to Health Center

The Campbell Plan is a clear, concise, and thorough strategy for anyone who wants to take their health to the moon following the principles of a whole-foods, plant-based diet. Who better to guide the way than Dr. Tom Campbell!!

Rip Esselstyn, #1 New York Times bestselling author of The Engine 2 Diet and My Beef with Meat

Dr. Tom Campbell expertly and creatively blends evidence-based recommendations and practical information in The Campbell Plan. I urge you to read this book to put the remarkable benefits of building your meals from fruits, vegetables, grains, and legumes into action. Your body (and doctor) will applaud you.

Amy Joy Lanou, PhD, chair and associate professor, Department of Health and Wellness, University of North Carolina, Asheville

The groundbreaking research of the original China Study helped usher in a revolution in thinking; today, the global scientific community recognizes the clear connection between healthy diets and lower risk for many cancers.

Marilyn Gentry, president, World Cancer Research Fund International

I was thrilled to read Dr. Tom Campbells new book, The Campbell Plan, which transforms the scientific insights of his previous groundbreaking book, The China Study, into an easy-to-understand-and-apply approach to getting and staying healthy! This book will be mandatory reading for all of our patients.

Alan Goldhamer, DC, director, TrueNorth Health Center, Santa Monica, California

Reading The Campbell Plan puts you in the presence of a caring, experienced family physician who powerfully reveals the Standard American Diet as the chief culprit in our major disease epidemics: obesity, diabetes, high blood pressure, heart attack and stroke, and many cancers and autoimmune diseases. This is one doctors appointment you will enjoyand benefit from all your life. Highly recommended!

Michael Klaper, MD, staff physician, TrueNorth Health Center, Santa Monica, California

As the evidence on smoking and health became clear in the 1960s, doctors led the way by quitting smoking in record numbers. Over time its become a standard of care to advise smokers to quit. As the evidence on a whole-food plant-based diet accumulates, more and more doctors and health-care providers will improve their diets and help their patients to do so as well. This book is a breath of fresh air.

Gary A. Giovino, PhD, MS, professor and chair, Department of Community Health and Health Behavior, University at Buffalo, SUNY

This book is a wonderful and helpful sequel to The China Study. Tom Campbell summarizes the research demonstrating the health benefits of a whole-food, plant-based diet (why we should change our diet) and then provides very practical advice on how to adopt such a diet, even including menu plans, recipes, and shopping lists. I highly recommend The Campbell Plan to health professionals, patients, and the general public.

Thomas L. Campbell, MD, chair, Department of Family Medicine, University of Rochester School of Medicine (no relation to the author)

This book is intended as a reference volume only, not as a medical manual. The information given here is designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, we urge you to seek competent medical help.

Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author or publisher, nor does mention of specific companies, organizations, or authorities imply that they endorse this book, its author, or the publisher.

Internet addresses and telephone numbers given in this book were accurate at the time it went to press.

2015 by Thomas Campbell, MD

The China Study is a registered trademark of T. Colin Campbell and Thomas M. Campbell II.

All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the publisher.

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Printed in the United States of America

Recipes are reprinted with permission from the following sources:

Erin Campbell

Karen Campbell

StraightUpFood (http://www.straightupfood.com/blog/) by Cathy Fisher

The China Study Cookbook, 2013 by LeAnne Campbell

Better Than Vegan, 2013 by Del Sroufe and Glen Merzer

Everyday Happy Herbivore, 2011 by Lindsay S. Nixon

FatFree Vegan Kitchen (http://blog.fatfreevegan.com/) by Susan Voisin

Prevent and Reverse Heart Disease: The Revolutionary Scientifically Proven, Nutrition-Based Cure by Caldwell B. Esselstyn Jr., 2007 by Caldwell B. Esselstyn Jr., M.D. Used by permission of Avery Publishing, an imprint of Penguin Group (USA) LLC.

Book design by Carol Angstadt

Infographics by Sandy Freeman

Library of Congress Cataloging-in-Publication Data is on file with the publisher.

ISBN-13: 9781623364106

eISBN: 9781623362744

Distributed to the trade by Macmillan

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For Erin, my favorite;
For Mom and Dad, the kindest revolutionaries Ive ever known;
And for the patients everywhere looking to take control of their health

CONTENTS

FOREWORD

I ve presented hundreds of diet and health lectures over the last 20 to 30 years, mostly concerning the exceptional health benefits of a whole-food, plant-based (WFPB) dietary lifestyle. The world of diet and health is littered with claims and counterclaims, but a tipping point for the WFPB idea is beginning to peer above the din. Interest in this extraordinary way of achieving health is gaining unprecedented momentum. Many are wondering why they have not heard this before, while others are anxious to get started, wanting to know how best to do it. As this interest grows, questions naturally arise about the supporting evidence, in part because this idea challenges long-held, almost sacred assumptions and practices.