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Adopt a whole food plant based diet comprised of whole or minimally processed plants, primarily fruits, vegetables, whole grains, tubers and legumes. Eliminate or minimize animal-based foods such as meat (including chicken and fish), dairy and eggs as well as refined foods like bleached flour, refined sugar and oil.
Eat organic food whenever possible.
Eliminate GMO or “genetically modified organisms” foods. Check foods for the non-GMO certified label.
Eat a wide variety of organic vegetables and fruits.
Juice using organic vegetables and fruit as much as possible. Use 80-90% vegetables and 10-20% fruit.
Drink 1 to 2 oz. of wheatgrass juice daily.
Eliminate dairy products.
Replace dairy milk with organic non-dairy unsweetened milk such as almond milk.
Replace coffee cream and sugar with organic plant based milk (oat milk works great).
Plan & prepare meals and snacks in advance. Always have healthy food available.
Drink half of your body weight in ounces of purified water daily. Drink a variety of organic teas throughout the day.
Eliminate sugary coffee drinks, sport drinks and soda.
Eliminate all artificial sweeteners.
BASED ON THE RESEARCH OF DR. T COLIN CAMPBELL AND DR. CALDWELL ESSELSTYN, WE ADVOCATE A WHOLE-FOOD, PLANT-BASED DIET (see www.forksoverknives.com). THE PROGRAM IS BASED ON WHOLE, UNREFINED OR MINIMALLY PROCESSED PLANTS, PRIMARILY FRUITS, VEGETABLES, TUBERS, WHOLE GRAINS AND LEGUMES. IT EXCLUDES OR MINIMIZES ANIMAL BASED FOODS SUCH AS MEAT (INCLUDING CHICKEN AND FISH), DAIRY PRODUCTS AND EGGS, AS WELL AS HIGHLY REFINED FOODS LIKE BLEACHED FLOUR, REFINED SUGAR AND OIL.
Rich Roll is a man of many hats – a wellness advocate on behalf of plant-based nutrition; a writer; an entertainment attorney; and a husband and father of 4 children. But most of all, he is a passionate and inspirational ultra-endurance athlete.
ARE YOU FOLLOWING FOOD BABE?
YOU SHOULD BE!
Vani Hari, better known as the "Food Babe," investigates what is really in our food, how it is grown and what chemicals are used in production. She teaches us how to make right purchasing decisions in the grocery store so we can create a life long habit of choosing healthy food.
In the past few years she has gained so many followers and has become such a powerful vehicle for great change in our food industry. Click here for more info.