Forks Over Knives

Have you ever considered a plant based diet… or thought about its effects on your life and reversing disease? This weekend I went to see a documentary movie called, “Forks Over Knives.” The title pretty much explains itself…stating that we, as consumers should follow more of a plant based diet that requires only forks instead of the meat based diet that requires knives.

The documentary was very interesting because it interviewed patients from all realms—ranging from the diagnosis of coronary artery disease, hypertension, high cholesterol, diabetes, or who were overweight or obese. Many of these patients were following a heavy meat, high fat dairy and high sugar intake (mostly from refined carbohydrates, sweets, and energy drinks or soda as their #1 energy source).

Despite the difference in diagnoses, what did all of these patients have in common? They all had low energy levels for most of the day, felt fatigued and were on multiple medications to manage their symptoms or prevent worsening of their disease. The Board Certified Cardiologists in the documentary (more specifically Dr. Esselstyn)  coached their patients to follow a healthy lifestyle including a plant based diet, incorporate an exercise regimen and cut out the refined sugars, fried foods, excess salt and processed foods. They provided close monitoring and a strong support system. The patients were true examples of how following this healthy lifestyle can change your life. All of the patients had high success rates of weight loss, lowered blood sugar, lowered blood pressure and cholesterol and much lower inflammation (measured by a lab called CRP—C reactive protein). The best part of it all, they went OFF almost all of their medications, which saves them money and proved their bodies are working more efficiently now. They felt better and were excited about this new found energy.


IMG_1697Your first question might be, how do you get enough protein on this diet?? There are many plant based proteins such as tofu, beans, lentils, nuts, seeds, quinoa, and the combination of rice and beans. You can also add a plant based protein supplement such as Raw Protein, made by Garden of Life. Your body is able to absorb, digest and metabolize these nutrients more efficiently than meat and heavy dairy products (excessive intakes of cheese, full fat milk or ice cream). Because of all the fiber in the plant based foods, you will feel full more easily which prevents you from overeating and progressively gaining weight.

I would definitely recommend this movie to anyone who is at risk of any health diseases, who is already diagnosed, or who is just interested in learning more about their health and diet. Medication are NOT the only answer to treat your symptoms. You can reverse some, if not most of the damage done by changing your diet and fitness regimen. It is all about making the right CHOICES, when they are presented to you. We face thousands of choices everyday. No one is perfect, so don’t worry about that little nibble of chocolate you just ate (as long as it was >70% cocoa for highest antioxidant value… haha… just kidding). But, YES sweets can fit into your diet in moderation.

FaceShotI am here to give you the tools you need to live a healthier life and coach you every step of the way! To learn more about healthy eating, fitness training or reversing disease schedule an appointment with Courtney Walberg, Registered Dietitian, Certified Personal Trainer and Founder of Nutrition For Body And Mind.