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Introduction Text I eat whole plant based foods but snack on so much processed junk that I negate my efforts. Last year I removed almost all processed foods for a month and my HS-CRP (marker for cardiovascular disease risk and inflammation), dropped from 2.69 to 2.0, but one thing led to another and I'm eating junk again. On a mission to be my healthiest and remain prescription drug free. Nutritional Goal: Minimize and eventually remove processed snacks. ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Health Goals: HS-CRP - marker for inflammation and cardiovascular disease 2.0 (goal under 2) 1 = low risk... 2-3 = med risk... Over 3 = high risk A1C- 5.3 (goal under 5) Glucose 101 = prediabetic (goal under 99) update 10/2019: A1C - 4.6, fasting glucose - 87 Total cholesterol 167 (goal under 160) Triglycerides 87 HDL 58 LDL 92 (goal under 60) update 10/2019: Total chol 156, triglyc 83, HDL 61, LDL 63 ~~~~~~~~~~~~~~~~~~~~~~~~~~~ Program: Whole foods plant based, no oil Exercise - at least 10 minutes a day Yoga - working up to every day

2019 Summer 5% challenge (Weight Warriors) - achieved 2019 Fall 5% challenge (Casual Travelers) - achieved



Switched to a vegetarian diet to minimize cholesterol and saturated fat (animal protein is loaded with both). Several years later, I quit a two pack a day smoking habit and eliminated trans fats (hydrogenated oils) meaning no more commercially bought pastries, donuts, pies, cakes, boxed crackers, cookies, margarine and also a two pot a day black coffee habit after surviving a heart attack. Eventually moved on to a vegan diet (no more dairy products - cheese, yogurt and ice cream), and finally transitioned to Whole Foods Plant Based No Oil (WFPBNO), after reading The China Study, watching Forks Over Knives, and numerous documentaries on the subject. I've completed a half marathon and stopped drinking soda, alcohol and store bought "juices". I've come far but my journey's just beginning.

From the standard american diet to plant based, I learned to cook differently, experimented w/new recipes, spices, foods, and retrained my palate. I have less chronic & joint pain, improved lab numbers, better complexion, take less naps, have a positive outlook on life and more importantly changed my thinking about our food & "health care" system. If anything, I want to leave you with this. YOU are in charge of your health. Your doctor is merely a partner. They are schooled in medicine and very little in nutrition. Prescription drugs hide symptoms, does nothing to cure and have been known to kill. Food can be medicinal and healing or poisonous and toxic. WHAT YOU EAT MATTERS! Empower yourself with knowledge. After all it's your body, your health and YOUR LIFE. Finally, be patient, stay focused and consistency, consistency, consistency! xx

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