Forks over Knives documentary - watch on campus here:
- View the movie (for BGSU faculty, staff, and students, courtesy of private donations and funding from the Center for Health and Wellness Across the Lifespan)
Whole foods, plant-based diet
Research has documented that adopting a whole-foods, plant-based diet is a reliable and effective way to lose weight, lower your cholesterol, and reduce your risk for many diseases including cancer, heart disease, and diabetes. The word "diet" is used to mean your characteristic way of eating over the long term, rather than a short-term change in what you eat in order to achieve some short-term goal. This is a long-term plan. The main characteristics of this diet are eating whole foods (like brown rice and whole wheat bread) instead of processed foods (like white rice, white bread, corn syrup, and refined sugar), and eating plant-based foods (like vegetables, fruits, grains, nuts, and beans) rather than animal-based foods (like meat, fish, cheese, eggs, and milk). Our crash course
fills in some details, but is no substitute for detailed reading of more authoritative sources.
Try eating this way for one month. We will help you with recipes and encouragement. Have your cholesterol and weight checked before you begin and at the end of the month and add your results to our Results page
. In just a month you should start to see some benefits. BGSU faculty, staff, and students can get blood work done easily and at low expense, see the Results page
for details. This wiki is an effort initiated and pursued by BGSU faculty and staff for the purpose of improving the health and well-being of BGSU faculty, staff, and dependents. We have been working with BGSU Recreation and Wellness. Because BGSU is self-insured, improving the health of its members should result in decreased insurance costs, but this would only be another pleasant side effect.
There are many vegan recipes online which follow these guidelines. Not all vegetarian recipes are oriented toward whole foods, and not all are strictly plant based. We have collected recipes and cookbooks that we like at this link
Finding plant-based whole foods at BGSU and in Bowling Green
has some information about whole foods, plant-based eating at BGSU.
Videos (ordered by relevance)
- 2015-08-03 "Food as Medicine: Preventing and Treating the Most Common Diseases with Diet" by Dr. Michael Greger reviews nutrition research from the last year on the connection between diet and diseases like cancer and heart disease. You will learn a ton from this video. Also check out his web page, nutritionfacts.org
- 2013-07-15, "More than an apple a day" by Dr. Michael Greger reviews recent research on the most common causes of illness and how to avoid them, including drinking water, exercising, nutritional yeast, but most of all, about plant-based diets. Avoiding animal fat seems to help MS. Age-matched study between the US and places where people eat plant-based diets, where the heart disease rate is 100 times less! The question is not whether or not to eat healthy to prevent heart disease, but whether you want to eat to reverse the heart disease you already have. The FDA prevents advertising eggs as being healthy, nutritious, or safe! Meats are high in methionine, which is necessary for cancer tumor growth, but plants are low in it.
- 2010-05-17, TED talk by William Li, "Can we eat to starve cancer?" about slowing the development of blood vessels that allow tumors to grow by eating a range of tasty foods. The whole video is good to watch. Also see the associated website. See a list of helpful foods here.
- 2012-08-23, Three long videos called "The men who made us fat" about how our foods have changed over the last few decades. Part 1. Part 2. Part 3.
- 2009-07-30, Robert Lustig, "Sugar: The bitter truth on the many, many reasons to reduce the amount of sugar that we eat.
- 2010-11-05, Janet Bruno, "Three important facts about protein" and a few myths about protein. Get 5% of your calories from protein, plant protein is better than animal protein because of sulfur content, you won't die from lack of protein. Overconsumption of protein causes problems.
- 2012-01-09, TEDx talk by Caldwell Esselstyn, "Making heart attacks history" about Dr. Esselstyn's success with treating heart patients who could not be helped by surgery
- 2012-06-19, TEDMED talk by Mark Hyman, on the importance of community in encouraging good health. A really good talk about how to help people improve their health.
- 2011-06-20, Polished video by Michael Klaper, "The Dangers of the Standard American Diet" about the diseases associated with the standard American diet. At 7:20 into the video, he talks about milk, calcium and osteoporosis.
- 2013-09-23, Video by Michael Greger, "Heart disease begins in childhood" about evidence for the beginning signs of hardening arteries in children.
- 2011-10-22, Video by Michael Klaper, "Food that kills" about fat and animal products in our diet. Amazing pictures of blood vials and arteries full of fat. Also discusses calcium loss.
- 2012-08-31, Talk by William Harris to the Vegetarian Society of Hawaii, "Be your own nutritionist" which reduces dietary guidelines to a few simple rules. Watch their other videos here.
- 2012-07-01, TEDx talk by Julieanna Hever, "Plant based nutrition"
- 2012-12-04, TEDx talk by Rip Esselstyn, a firefighter and triathelete, on plant-strong diets and the Engine2Diet program
- 2012-11-02, TEDx talk by John McDougall, "The food we were born to eat" about starch-based diets (as opposed to carnivorous diets) and his success with helping his patients become healthy
- Amazing animated map showing obesity rates in the US from 1985 to 2010. (It's at the bottom of the page.)
Forks over knives
There is both a book and a movie about whole foods, plant-based diets. The book has good recipes.
- View the movie Forks Over Knives(for BGSU faculty, staff, and students, courtesy of private donations and funding from the Center for Health and Wellness Across the Lifespan)
- Very positive review of the movie by Roger Ebert
- amazonCustomer reviews of the book are useful.
- amazonCustomer reviews of the movie are also useful.
- If you enjoyed the Forks Over Knives documentary and are interested in learning more, check out a "Farms 2 Forks" weekend immersion in which participants have the opportunity to get an in-depth education regarding the content of the documentary. Doctor Caldwell Esselstyn and various others will facilitate presentations and more. There is an Immersion outside of Chicago this summer. Click here to learn more.
The China Study
Book by T. Colin Campbell
, Jacob Gould Schurman Professor Emeritus of Nutritional Biochemistry at Cornell University
, and his son, Thomas M. Campbell II. BenBella Books, Inc. 2006.
- amazonThe customer reviews are always interesting to read.
- wikipedia Brief rundown of the book itself.
- Google booksYou can preview a fixed number of pages of the book.
- References by chapter to research articlesThe book has over 600 references to research literature.
- China-Cornell-Oxford project is the name of the collaboration that did the original China Study, which looked at disease and diet in 65 counties across China. The original publication is this manuscript: Chen J, Campbell TC, Li J, Peto R. Diet, Life-style and Mortality in China. Oxford University Press, 1991, but it is hard to find in print at the moment. There appears to be a continuing study, which has produced a full report here at this web page, with dates like 2003 and 2006.
T. Colin Campbell Foundation
A clearinghouse of information related to whole foods, plant-based diets.
Other books on diet and health
- Whole: Rethinking the Science of Nutrition, by Colin Campbell. 2013. amazon Have a look at the amazon comments to get an idea what the book concentrates on.
- Eat to Live, by Joel Fuhrman. 2011. This is a very engaging and readable book along the same lines as other books listed here. It looks like a good book to give to a friend. It has a section of recipes. amazon Google books preview of 2005 edition
- Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure, by Caldwell Esselstyn. 20 patients with a history of heart disease, for whom the heart doctors could do no more, went on a whole foods, plant-based diet with no added oils or nuts and dramatically improved their heart disease and had no further heart problems over 10 years. amazon Google books
- The Ultimate pH Solution by Michelle Schoffro Cook. The Ultimate pH Solution provides readers with a simple way to understand the delicate pH balance in the human body and how an alkalizing, plant-based diet can lead to a healthier and more vibrant life.
Research articles on whole foods, plant-based diets
- 2018-02-22 "The Key to Weight Loss Is Diet Quality, Not Quantity, a New Study Finds" Eat healthy foods, avoid processed foods, no need to count calories. link
- 2018-01-01 "Fiber Is Good for You. Now Scientists May Know Why." The good bacteria in your gut work better if they get a steady supply of fiber. link
- 2017-06-12 "Zesty Zucchini? Indulgently Named Veggies More Appealing" What you call a veggie dish in a cafeteria affects who takes it. link
- 2017-05-08 "Why Everything We Know About Salt May Be Wrong" Eating salt may make you hungrier, not thirstier, and other surprises. link
- 2017-02-23 "For a longer life, researchers say eat this many fruits and veggies per day" suggests 10 servings a day, not just 5. link
- 2016-12-01 "Castro’s Cuba: A public health phenomenon in the ’90s showed the benefits of national weight loss" about food scarcity and Cuba and reductions in diabetes and heart disease. Evidence of the connection between diet and disease. link
- 2016-05-02 "After ‘The Biggest Loser,’ Their Bodies Fought to Regain Weight" about people who lost hundreds of pounds but then regained them due to the body's strong efforts to get back to a previous weight. link
- 2016-01-04 "Sugar in Western diets can increase the risk of cancer according to new study" link
- 2015-11-16 "Eating by your biological clock" about the importance of eating breakfast and eating your carbohydrates and calories earlier in the day to take advantage of a better insulin response then. link
- 2015-10-23 "How Salad Can Make Us Fat" about the licensing effect whereby making a healthy choice, or planning to make a healthy choice later, appears to release people to make unhealthy choices now. link
- 2015-08-14 "What Eating 40 Teaspoons of Sugar a Day Can Do to You" is about a movie made in Australia where a guy switches from eating real foods to eating "healthy" foods that have lots of added sugar; not ice cream and candy bars. He immediately gained weight and had issues. link link to the movie which is called "That Sugar Film"
- 2015-08-10 "7 Amazing Things that Happen to Your Body When You Give Up Soda" explains the downsides of drinking both sugary and sugar-free (diet) sodas. A must read. link
- 2015-05-12 "Brain health effects of Mediterranean diet confirmed by new study" about a mid-sized experimental study. link link to research article
- 2015-04-28 Heart disease risk calculator. link
- 2015-03-28 "How Google Employees Cut 3 Million Calories From Their Diets" about simple ways to reduce consumption without taking anything away, like just hiding the sweets while leaving the fruit out in the open. link
- 2015-03-24 "How obesity became a disease" and how doctors stand to gain from this. link
- 2014-09-18 "Drinking Diet Soda and Not Losing Weight? Blame Your Gut Bacteria" about a study on the effects of artificial sweeteners on our gut bacteria. link link to research article
- 2014-08-06 "Advice from a vegan cardiologist" about Kim Williams, president-elect of the American College of Cardiology, and the response to what he wrote. link Read his advice here.
- 2014-06-13 "Threat Grows From Liver Illness Tied to Obesity" and the only treatment is to change your diet, which even people with the disease find hard to do. link
- 2014-06-07 "In Pitching Veggies to Kids, Less Is More" about how to get kids to eat the foods they should. Surprising! link
- 2014-05-16 "Always Hungry? Here’s Why" has a new view on the relationship between diet and obesity, in short, that eating refined carbohydrates stimulates the production of insulin which causes more energy to be stored as fat, which in turn causes us to eat more to get more energy. If the authors' hunch is correct, this is another reason to move away from refined carbohydrates, as one does on a whole food diet. link link to research article
- 2014-04-07 "Eating Beans Helps Lower Bad Cholesterol" from LiveScience link
- 2014-03-05 "Diets high in meat, eggs and dairy could be as harmful to health as smoking" from the Guardian. link Research article link
- 2013-09-13 "How and Why to Rid Sugar From Your Diet" about the book about the 56 names for sugar and how to avoid them. link
- 2013-05-09 "Study: Fish oil doesn't help prevent heart attacks" at least in those who are already taking medicines like statins. link
- 2013-03-02 "Experts Want More Studies of Diet’s Role for the Heart" after the Spanish Mediterranean diet study came out, see below. link
- 2013-02-27 "It’s the Sugar, Folks" about the ever-clearer connection between eating sugar and getting diabetes. link link to research article
- 2013-02-26 "When Diet Meets Delicious" about how tasty the Mediterranean diet is. link
- 2013-02-25 "Mediterranean Diet Shown to Ward Off Heart Attack and Stroke" is about a major Spanish study showing surprisingly strong effects. link link to research article
- 2013-02-20 "The Extraordinary Science of Addictive Junk Food" is a long excerpt from a new book called Salt Sugar Fat: How the Food Giants Hooked Us link to article
- 2013-02-04 "Low Heart Disease Risk for Vegetarians" cites a large-scale study of people on vegetarian and non-vegetarian diets. link Research article link
- 2013-01-21 "Berries Lower Heart Attack Risk in Women" besides being delicious. link
- 2013-01-16 "Reality Check: 5 Risks of a Raw Vegan Diet" from Scientific American. You can learn a bit about the science behind cooking and nutrition. link
- 2013-01-14 "How to go vegan" with advice about what to buy first and how to pace yourself. It can be done! link
- 2012-12-27 "Too young to have a heart attack" by a 48-year-old woman who had one. Has some references to diet, as do the comments. A good reminder to take care of yourself! link
- 2012-12-25 "One in 12 in military has clogged heart arteries" which is an improvement over the Korean and Vietnam numbers, referred to in Forks Over Knives link
- 2012-10-29 "Carrots enjoy a spike in popularity" about how restaurants are using more varieties of carrots link
- 2012-10-29 "As Diets Change in Greece, Obesity Becomes Growing Problem" about the 'nutrition transition' that many countries are going through, and it's not good for them. link
- 2012-10-24 "The island where people forget to die" about pockets of long-lived people who eat well and have good social structure. link
- 2012-10-19 "A simple fix for farming" about how to rotate crops and use much less pesticides. link
- 2012-10-17 "Get Up. Get Out. Don’t Sit." Two new studies make a convincing case that sitting too much will shorten your life. link
- 2012-10-12 "Whole Foods Market trials color-coded labels to guide healthier choices (but animal products are off the menu)" link
- 2012-10-05 "No Appetite for Good-for-You School Lunches" kids just throw them away link
- 2012-10-05 "Planning for Retirement? Don’t Forget Health Care Costs" to motivate you to eat healthier food link
- 2012-10-01 For World Vegetarian Day, see a list of celebrities who are vegetarian or vegan link
- 2012-09-25 "Is Alzheimer’s Type 3 Diabetes?" about the relationship between insulin and brain function link
- 2012-09-23 "One salt lick, coming up" about super-high salt content in restaurant dishes link
- 2012-09-22 "Eating for health, not weight" by Dean Ornish, about the optimal diet link
- 2012-09-10 "Door to Door in the Heartland, Preaching Healthy Living" about government programs link
- 2012-09-09 "Why Fathers Really Matter" about the effect that a man's health can have on his future children, through "epigenetics" link
- 2012-09-08 "Simple treatments, ignored" about the importance of controlling high blood pressure and why it isn't happening link
- 2012-09-05 "The Benefits of Middle-Age Fitness" suggesting that it's a good time to start exercising link
- 2012-09-03 "Farm use of antibiotics defies scrutiny" about the use of antibiotics on animals, impact on humans, and how little we know link
- 2012-08-29 "College Students: Serve Us Real Food, Please" on where college dining halls buy their food link
- 2012-08-27 "Changing our tune on exercise" about a better way to promote exercise, as an "elixir of life" link
- 2012-08-24 "Debunking the hunter-gatherer workout" says present-day obesity is not primarily from lack of exercise link
- 2012-08-24 "Employing dieticians pays off for supermarkets" whose customers have more complicated dietary needs these days link
- 2012-08-13 "Study Links Healthier Weight in Children With Strict Laws on School Snacks" in the New York Times link
- 2012-08-01 "Dieting vs. Exercise for Weight Loss" reviews studies on how hard it is to lose weight by exercising, from the New York Times link Hunter-gatherer study Energy balance study
- 2012-07-24 "Me, Give Up Meat? Vegan Diets Surging in Popularity: The pros (and a few cons) of choosing a vegan diet." from US News and World Report link
- 2012-07-24 "More on milk" follows up on the article from 2012-07-07 with reader comments on how various ailments disappeared when they cut out milk. link
- 2012-07-09 "Sitting Ourselves to Death? Study Says Cutting Couch and TV Time Could Bump Up Life Expectancy" . link open access research article
- 2012-07-07 "Got Milk? You Don’t Need It" New York Times opinion blog. link
- 2012-07-02 "High-Protein Diet Is Linked to Heart Risks" from the New York Times. link open access research article
- 2012-06-26 "Which Diet Works?" about replacing processed carbohydrates with whole grains, vegetables, and fruits, from the New York Times. link
- 2012-06-21 "Diabetes and healthy eating" from the Cleveland Clinic. link
- 2012-05-16 Philip Wollen speech on animal rights, diet and health, and the environment link
- 2012-04-10 "To heal, first eat" about doctors learning to cook healthy food, in the New York Times. link
- 2012-04-04 "Some veggies improve breast cancer survival: study" a short news article about a recent study of Chinese women. link
- 2012-03-20 "Is a calorie a calorie?" in the New York Times, about the definition and meaning of calories and impact on weight loss. link Interview with the authors of Why Calories Count
- 2012-03-12 "Red Meat Consumption Increases Risk of Early Death" from Scientific American, reporting on a study in Archives of Internal Medicine. link
- 2012-01-18 "The Evidence for a Vegan Diet" from the Atlantic. link
- 2011-08-22 'The 'heart attack proof' diet? about Caldwell Esselstyn. link
- 2011-08-18 From omnivore to vegan: The dietary education of Bill Clinton. link
- 2011-08-02 "The last heart attack" Sanjay Gupta interviews President Clinton and others. link to interview with Clinton link to full video
- 2011-04-06 "Alzheimer's: Diabetes of the Brain?" link
- 2007-09-16 "Do We Really Know What Makes Us Healthy?" by Gary Taubes, about the many interesting limitations of the observational studies on which much nutritional advice is based. link
- 2002-07-07 "What if it's all been a big fat lie?" by Gary Taubes, about low-carb diets, the effect of carbohydrates on insulin and hunger, and heart disease. link