The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet
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(Published in hardcover as The Campbell Plan) In 2005, T. Colin Campbell, PhD, and Thomas Campbell, MD, co-authored The China Study, in which they detailed the groundbreaking research results showing that a whole-food, plant-based diet has the potential to prevent and reverse many chronic diseases. The China Study became a worldwide phenomenon, selling more than a million copies and inspiring countless readers to reinvigorate their health by making better food choices.
like to change? Fill in the blank: “In 1 year, with regard to my health, I would like to ___________ .” I want you to answer these questions seriously. I’m hoping that doing so will invigorate you, because even asking and answering the questions will inspire your own hopes. Of course, there are also plenty of barriers to success. We all know this. How many times have we started a diet and succeeded for a while, only to put the weight back on in the next few months? How many times have we joined
the most convincing scientific results to date in my mind have come from trials in which patients with heart disease avoid every last drop of added oil along with fish, meat, and dairy. These studies have demonstrated the most significant reversals of heart disease ever shown.44–47 Taken together with the other evidence that added oils, even plant oils, actually damage the cardiovascular system, it seems that the enthusiasm for olive oil and canola oil in the popular press is seriously misguided.
risk of preeclampsia.8 Higher intake of eggs and also cholesterol (found only in animal foods) have been linked to a higher risk of gestational diabetes (diabetes during pregnancy).9 Healthy plant-based diets provide more magnesium, and therefore actually lead to fewer leg cramps in the third trimester.10 Does all this mean we know with exact certainty what the perfect diet is? Unfortunately not. But certainly a healthy whole-food, plant-based diet is safe and loaded with the beneficial vitamins
has become. The story shouldn’t be that folic acid deficiency causes birth defects, it should be that plant-food deficiency causes birth defects! Folate is found almost exclusively in plant foods (exceptions include animal livers and eggs). It is recommended that adults consume 400 micrograms of folate (600 micrograms if you are pregnant) daily. The table here shows a list of common plant foods and their folate content. Beans are particularly rich in folate. Green vegetables are also good
agave nectar, or mustard as needed or desired. Chill until ready to use. TIP: • In a pinch, or for soy-free, substitute plain (preferably unsweetened) vegan yogurt for mayo in recipes. MAKES 1 CUP HEARTY EVERYTHING SALAD ERIN CAMPBELL Preparation Time: 60 minutes, including rice cooking time This salad is called the Everything Salad because it has everything, including hearty grains and beans. This is not the dainty rabbit salad consisting primarily of leaves that has you hungry in 45