Best whole foods diets books according to redditors
We found 132 Reddit comments discussing the best whole foods diets books. We ranked the 27 resulting products by number of redditors who mentioned them. Here are the top 20.
We found 132 Reddit comments discussing the best whole foods diets books. We ranked the 27 resulting products by number of redditors who mentioned them. Here are the top 20.
![Healing with Whole Foods: Asian Traditions and Modern Nutrition [HEALING W/WHOLE FOODS 3/E]](https://m.media-amazon.com/images/I/515sRrkxJIL.jpg)
Yes!!!! Like the other post says - unless you're an athlete protein isn't really a concern, assuming you eat a fairly balanced, healthy diet. If you are an athlete I can't recommend this book enough. Actually, all of his books are great.
I went vegan over 4 years ago and have never felt better or been healthier in my life! Plus it's nice to know that I'm doing my part to help animals and the planet. Here's a list of some other books/resources that have helped me immensely along the way, for anyone else who might be considering the transition:
Vegan for Life: Everything You Need to Know to Be Healthy and Fit on a Plant-Based Diet
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustained Weight Loss
The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet
Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure
Oh She Glows (Food Blog)
Keepin' It Kind (Food Blog)
It takes work and is difficult at first, like most things in life that are worthwhile, but I promise you that it is very, very rewarding once you understand that you have made the commitment to live in a healthy and kind way. :)
It helps to understand how your body works, which means learning how macros work. I posted these links in another thread recently, if you're up for some reading:
If you want some more reading on protein intake:
Bodybuilding.com has some updated information on DOMS:
The biggest difference I've seen in my own experience has been from going on a plant-based diet. I followed the Thrive Diet meal plan for awhile:
Moving from a Standard American Diet to a whole foods-based diet helped, and going from that to the vegan diet above had astounding results in many areas, primarily in recovery. My overall soreness was cut down to like less than a day; it was incredible. For me, however, that was a results-based diet, rather than a sustainable one, as I like to eat omnivore-style (meat, dairy, etc.).
But, if you're struggling with DOMS, try going on the Thrive Diet for a couple weeks & seeing how you feel & whether or not your recovery times improve. For me, the difference was night & day. I stopped hurting like same-day, it was insane. Eating real food brought that up to a day, and eating regular food turned it into a couple days. I can only speak to my own experiences in my own body, but recovery time was noticeably better the more I cleaned up my diet.
I wish I got the results of the plant-based diet while eating whatever I want, but I also have to balance "food happiness" in the equation. I settled on macros, particularly IIFYM, for my long-term sustainable dietary solution. I primarily cook my own meals, although I still eat out & eat junk food here & there, but I've found it to be a good balance for me in both feeling good & enjoying life.
If DOMS is a major concern for you, however, it's worth experimenting with your diet for a couple weeks & going strict on a planet-based diet. I do recommend the Thrive Diet menu in particular, because the author has put a lot of time, effort, and experimentation into it, and I've personally done it & gotten really fantastic results, so it's pretty much a turnkey set of recipes you can follow; try it for say two full weeks & then see how your DOMS is. Report back if you go that route!
I hope he recovers! Moreover, I hope he changes his diet so that he doesn't need further bypass operations. Maybe the work of Dr. Caldwell Esselstyn would convince him.
EDIT: Particularly the book: "Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn"
Yes, it is possible to make arterial plaques regress significantly by switching to a plant-based diet. See the scientific papers (and books which are easily read by laypeople) of Dr. Caldwell Esselstyn. Full of great references, and the books explain the science beautifully.
I've never heard that before! Give him all the meats! My sons favorite thing to suck on/naw on was Pulled Pork!
Those little gums can do a lot, no need to wait for molars!
My MIL wasn't on board with BLW (or anything that I do LOL) so I got this book and let her read it.
https://www.amazon.com/Baby-Led-Weaning-Cookbook-Recipes-Foods_and/dp/161519049X
You're not alone. Menstrual problems are extremely common in vegetarians, and so are mental health issues. There's plenty of stories similar to yours over at the WAPF, Let Them Eat Meat, and Beyond Vegetarianism. Personally, I gained a whopping 55lbs, developed B12 deficiency (despite taking 1000mcg of methylcobalamin per day), and ended up with a bunch of other nasty things. I'm proud to say that I've lost all of that weight plus seven pounds. (Who would've known a slice of bambi's mom could be so satisfying?)
So, a lot of people have clearly experienced health problems as a result of a vegn diet. Why does the ADA still insist that a "well-planned vegetarian diet" (a clear oxymoron) is healthy and even beneficial? [Seventh-Day Adventists and vegns have so much influence on the ADA to the point that it's rage-inducing.](http://letthemeatmeat.com/tagged/American-Dietetic-Association)
The Vegetarian Myth, The Mood Cure, The Meat Fix, The Ethical Butcher, The Whole Soy Story, and Defending Beef are all worth giving a read. Were you tested for B12, iron, zinc, Vitamin A, Vitamin D, magnesium, and/or iodine deficiency during your vegn years? If you quit recently, it's very likely that you're still deficient in some of these vitamins and will need to supplement for awhile. DHA and EPA are also very important due to how poorly ALA (such as that found in flaxseeds) converts to these essential nutrients.
I was vegan for nearly six years. No cheats. I always had my doubts about it, but getting to learn what other vegns look like was my last call. Just keep in mind that some lifelong meat-eaters will insist that a vegetarian diet is healthier. And some people are really mean.
You might want to take your mind off of your troubles by reading this book while you are recovering.
It is written by the cardiac surgeon who created the diet President Bill Clinton used to recover from his bypass operation.
Good Luck
Prevent and Reverse Heart Disease: by Dr. Caldwell B. Esselstyn Jr.
The majority of the western world actually eats too much protein, especially if they consume animal protein, which is the worst kind of protein you can get because it comes with a package full of bad things for your body.
I highly recommend MD Garth Davis's book Protein-aholic, here's a link to it.
You could show him Dr. Esselstyn's book Prevent and Reverse Heart Disease.
> Meat is the healthiest and most natural diet a human can have
Endurance athlete Rich Roll would beg to differ. As would NFL Lineman David Carter. As for myself, I've been vegan five years and I'm in tip-top shape. It's well documented that meat-laden diets contribute to heart disease, diabetes, and cancer.
The China Study
Forks Over Knives (also a great doc on Netflix)
>It's completely okay to kill animals in order to eat them
Hunting or raising your own food is one thing, but buying meat at the grocery store/restaurant that is sourced from a factory farm where animals are routinely maimed and kept in extreme confinement is an entirely different context.
>Virtually 100% of humanity agrees.
In the U.S. the vegan and vegetarian community is growing. Worldwide, vegetarians are on the rise.
> we should strive to be more humane in the way we keep and slaughter them.
I totally agree. But is "humane meat" really possible? First of all the idea of killing an animal "humanely" is an oxymoron. If you want to be humane, don't kill. But let's say we could give every animal a good life up until the moment of slaughter. While is an attractive idea, it's practically impossible. When we have 7 billion people to feed, animals will be treated as unfeeling commodities as long as they are part of the food system. "Humane meat" is an excuse to charge higher prices with little basis in reality.
It's universal that solids should only supplement breastmilk/formula at 4mo, so keep on keeping on. I mentioned in another comment recently that from about 6mo to 1yr or daughter was eating 3 solid meals a day on top of a full 32oz of breastmilk/formula diet!? Cray.
It's pretty common for babies to battle the boob around 4mo, especially if they're distracted by all the new sensory developments they're going through. If you want to keep breastfeeding, do try to power through and it will get better. Head over to r/breastfeeding and you'll find a lot of common posts about stuff like this.
Poo: c'est la vie, you have to roll with a changing poo schedule. Our daughter would sometimes do one every morning, or two a day, or one every 4 days... you just need to roll with the changes as best you can. PS they make prune pouches, so you can give baby some solids AND help constipation!
We tried Baby Led Weaning and really liked it. For meal planning, you just plan for the whole family rather than just baby. Head over to r/BabyLedWeaning if that interests you. I can also highly recommend this Baby Led Weaning Cookbook. It lays out some really helpful ground rules and steps and stages for baby, plus great recipes.
Kevin Bass, Evelyn CarbSane, Mic the Vegan, maybe Christopher Gardner. I like looking at presentations for different medical professional gatherings. Most still represent a very anti keto style. Nina Teicholz has been disinvited from an event because others didn’t want to be associated with her.
Anti-Keto/Contrarian Viewpoints
No risk of getting malnourished! In fact, people on the standard western diet usually present with more deficiencies than vegans. Main thing to worry about (at least relative to a standard western diet) is b12, which omnivores get because animals are injected with synthetic B12. I would recommend this brand because there are no additives, and because it contains both adenosylcobalamin and methylcobalamin. The dose they recommend is pretty high, so if you take half of that dose (.5 mL, which is comparable to other brands) it should last you 60 doses, or about $15 per month.
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As for blogs, I would recommend:
Of those, probably the most kid friendly is Anthony William's blog. He has a book Life Changing Foods that just came out as well that is full of great vegan recipes.
This book is very good (you can find it used for a few bucks too which is good) https://www.amazon.com/Foods-That-Fight-Pain-Revolutionary/dp/0609804367 Foods that Fight Pain by Dr. Neal Barnard.
The book ultimately advocates for whole-foods plant-based diet as that will help for large number of conditions as this is the most anti-inflammatory way to eat. So you don't have to buy anything as you can just go to somewhere like http://ForksOverKnives.com/recipes and cook right out of there for free. But if you're like me and enjoy reading about how it all works, then it's a good read.
WFPB diets are particularly successful at alleviating rheumatoid arthritis, but I'm not sure about ankylosing spondylitis arthritis, but it seems like you should expect some benefits according to Dr. John McDougall http://www.wholefoodsplantbasedhealth.com.au/tag/arthritis/
Good luck!
> "takeaway meals", "bought sweets"
This has nothing to do with carbs. You're eating shitty processed food.
> carbs like french fries
You mean food literally engulfed and soaked with fat?
> I know that being a raw fruitarian for a while brought havoc to my system and I became borderline anorexic and hypoglycemic (possibly due to under-eating).
If you get hypoglycemic on a diet consisting mostly of sugar you're SEVERELY undereating and it has nothing to do with the macros or type of food you're eating. You're going from starving yourself to binging on fat. How about actually eat enough calories from fruits/vegetables/grains/beans/nuts/seeds without needlessly trying to complicate things for yourself?
http://www.amazon.com/The-China-Study-Comprehensive-Implications/dp/1932100660
http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002
http://www.amazon.com/Neal-Barnards-Program-Reversing-Diabetes/dp/1594868107
http://www.amazon.com/The-UltraMind-Solution-Broken-Healing/dp/0743570480
http://www.amazon.com/The-Starch-Solution-Regain-Health/dp/1623360277
You can find these books online for free if you don't have the money as well. They have some clinical data and information which will help you understand what's healthy. You don't have to read all of it, but I highly suggest looking in that direction.
I like The Vegan Table for American food.
Quick Vegetarian Dishes has a variety of recipes from around the world. Not one uses tofu or fake meat. (One note: The recipes use Australian measurements, which are slightly different than American. It only really matters if you're baking, though, and even then, it is easy to adjust for.)
For Indian food, Lord Krishna's Cuisine: The Art of Indian Vegetarian Cooking seems to have hundreds of great recipes in it, but not a single one with fake meats or tofu.
I have all three of these, and have really enjoyed the recipes. Happy cooking!
This is the absolute bible on the subject:
https://www.amazon.de/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002
Forks over Knives is also a good resource, as is anything by Dr McDougall (The Starch Solution, The McDougall Plan) and Dr Greger (How not do die).
All the best!
Part of growing up is getting used to the idea that what you choose for yourself, who you are, and how you live your life, are not always going to be understood and accepted by others. That is especially difficult when those people are ones we love and respect.
Try to have a good understanding of what you need to be healthy and strong through adolescence. Talk about it with your mom, so she doesn't get freaked out when your grandfather calls with his concerns. See if you can have a consult with a dietician/nutritionist, who can talk to you about making sure you're getting what you need. Then you or your mom can reassure your grandfather that you have consulted a profession on the matter.
If you grandfather is a reader, maybe get him a copy of one of the plant based nutrition books. If he like documentaries, then maybe you can get him a copy of one that looks at plant based diets. Or, even better, get the book/video for yourself, read it, then loan it to him so you can discuss it.
Finally, if you are struggling with depression talk to your doctor. Be proactive about doing what is necessary to be healthy. Depression that is treated (not necessarily w/ medication) in adolescence is less likely to re-occur throughout adulthood.
The best proof that you can give your grandfather that a vegetarian diet is good for you, is to be healthy and happy.
How Not to Die; Forks Over Knives or the FOK Video -- check you local library for copies
Knowledge is power. Take an infant CPR class, read up on BLW and the best starter foods.
We started with super overcooked veggies that were easily picked up (finger sized) but just melted in their mouth (carrots, broccoli, sweet potato, etc). Then added easily smooshed fruits. Just place on their tray and let them pick it up and put in their mouth.
My favourite reference book is Born to eat: https://www.amazon.ca/Born-Eat-Whole-Healthy-Foods/dp/1510719997
It has so many ideas of the next types of foods to try and to know when they're ready for that next step.
Rediculous cover design but my naturopath gave me this when I was diagnosed:
Why Do I Still Have Thyroid Symptoms? when My Lab Tests Are Normal: a Revolutionary Breakthrough in Understanding Hashimoto's Disease and Hypothyroidism by Datis Kharrazian
It has great references towards self help, learning about your body, and really focusing on food and what you put in it then listening to how your body responds.
Speaking of food, there are cookbooks to help get over the humps of refocusing nutrition:
The Whole 30
Hashimotos 4-week plan
Hope this helps, thanks for asking the question.
I don't really have advice on your original post, but I used to be just like you when it came to cooking. Cooking for me consisted of throwing a piece of chicken on my George Foreman grill until it was burnt (no salmonella for me!) and eating raw vegetables because they required no cooking.
There is so, so SO much info out there on how to cook. If you love watching videos, look up videos on YouTube. If you love reading, invest in some cookbooks. If you have a friend who loves to cook and does it well, ask him/her for some basic lessons.
Aside from my boyfriend who loves to cook (thankfully), I've learned the majority of my cooking skills through some great cookbooks. The Whole30 book has so many great beginner tips and delicious, obviously healthy recipes; even when I'm not doing Whole30, I constantly refer to this book for recipes! If you're a science/chemistry person, The Food Lab is pretty amazing.
I think a lot of people get scared of cooking because YES it can totally be daunting and time-consuming and hard! But it doesn't have to be. You don't need to make gourmet meals for yourself every night; just figure out some flavor profiles you love and recipes that are easy.
Keep offering the foods she doesn't like, they often change their minds. Also, there is a cookbook to the baby led weaning bandwagon. I bought it and it gives the tl:dr version and then on to recipes! Offer her little bits of what you are eating, show her how good it is!
http://www.amazon.com/gp/aw/d/161519049X
Way to go! Don't stress over the label - my "where I stand" on so many issues changed daily for about a month straight and still sees some mild changes as I learn more.
Obviously everyone here hopes you do find yourself fitting with the vegan label, so if you run into problems or issues or just need support, I hope you'll reach out.
If you're into it, I recommend Proteinaholic as a pretty thorough health resource and 101 reasons to go vegan & Alex Hershaft for the ethical aspect. Obviously there are countless other options, but these ones all left a strong impact on me.
First, I would love to say that I am very impressed. You have made great progress! The amount of making from scratch and DIY-ing is incredible!
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I would like to give a different perspective and some logistics of ZW.
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It is important to note that the term zero waste wasn’t supposed to be referred to as a lifestyle, it was meant as a structure for businesses. It is also important to note that we don’t live in a circular economy, we live in a linear economy; so there isn’t a way to create absolutely zero waste. https://www.reddit.com/r/ZeroWaste/comments/bsxixk/aim_for_a_circular_economy/?utm_source=share&utm_medium=ios_app
Zero waste is about finding ways to reduce your waste and be mindful of your choices and impact on the world. :) This includes the brands and companies you support such as amazon or lush cosmetics. Greenwashing is also something that is important to watch out for! The concepts of Refusing, Reducing, Reusing, Recycling and Rotting in that order help achieve a low-waste lifestyle.
Starting Kit and concept of the term “zero waste” not possible: https://www.youtube.com/watch?v=MD9KKUjwzdk&t=330s
Low-waste journey mistakes and zero waste concepts: https://www.youtube.com/watch?v=R48k1W3QGVs
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In Bea Johnson’s book, Zero Waste Home she talks about her first few experiences with DIY things. She started taking up making butter, cheese, etc. She explained that she took zero waste too far, in that all of her DIY activities were very restrictive and time consuming. It gave less time to spend going biking, spending time with family, etc.
Living in this way can be unsustainable, in the sense that some will most likely stop being zero waste because they associate it with so much work and time commitments. People are more likely to stick to zero waste if it is more convenient. Try finding a deli counter that allows you to bring your own container, buy cheese or meat there. Find a bakery that allows you to slip your fresh bread into a cloth pillowcase instead of a plastic bag. Buy yogurt in a larger container and spoon out smaller portions into storage containers for lunches. Etc, etc, etc.
What I am trying to say is, it is possible to cut out the more extremes without letting go of the zero waste lifestyle. Everyone is on a life journey that should be exciting, rewarding, fun and fulfilling! Take time to figure out what you want from life and allow zero waste to intertwine with your life, not take it over. :)
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Some other grocery-related links:
Food waste:
https://www.wastewiseproductsinc.com/blog/food-waste/food-waste-an-economic-and-environmental-problem/
Reduce food waste https://www.youtube.com/watch?v=6uRTimUpNr0 - Sustainably Vegan
Homemade broth: https://www.reddit.com/r/soup/comments/bwxpit/homemade_broth_has_so_many_advantages_reduce_food/?utm_source=share&utm_medium=web2x
Try downloading an app that suggests meals based on what you have in your kitchen like this one: https://www.reddit.com/r/ZeroWaste/comments/c8s6yl/i_found_an_app_called_plant_jammer_where_you_can/?utm_source=share&utm_medium=ios_app
Yoplait Glass yogurt: https://www.wideopeneats.com/general-mills-fresh-yoplait-yogurt-design-is-a-new-path-for-the-brand/
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Here are some bulk-store locators:
https://zerowastehome.com/2013/04/16/our-bulk-locator-app-is-ou/
https://www.litterless.com/wheretoshop
https://zerowastenerd.com/us-bulk-locations/
Shopping without access to bulk:
https://www.youtube.com/watch?v=D4lqZJ-oZBM - Shelbizleee
https://www.youtube.com/watch?v=zaPX2ZtPBjI - Sustainably Vegan
https://www.youtube.com/watch?v=5oO0eHutLjw - Sedona Christina
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Pick your own farms: https://www.pickyourown.org
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The 5 R’s are the best way to navigate a low-waste journey: https://zerowastehome.com/2011/09/28/how-to-get-started/
In case you are looking for more, I’ll link a few YouTube channels that have good zero waste information :)
Shelbizzlee: *highly recommend* https://m.youtube.com/user/Shelbizleee
Sustainably Vegan: *highly recommend* https://www.youtube.com/channel/UCkq2gEWE-i647M71bh7zDxA
Sedona Christina: https://www.youtube.com/user/720tanner
Blue Ollis: https://m.youtube.com/user/SophsChoices
Eco Boost: https://www.youtube.com/channel/UC3pE1IqHqbdf3vqtaALL4nA
*Note: You don’t have to agree with all the influencer’s values and opinions to watch or support their channel. There is a lot of good content to be found on these channels! :)
It's worthwhile to educate yourself on different styles and alternative concepts to find the right compromise for your lifestyle. You'll probably find a solution for one person that is an impossibility for another; keep that in mind as you travel on your journey!
r/upcycling is also a nice sub for repurposing things.
r/minimalism is a good sub and topic for assessing your belongings and future purchases.
/r/EthicalFashion offers resources on sustainable-wearing materials and ethical textile production that can help you make informed decisions about the items your purchase and wear. There's also information about sustainable care and cleaning of different fabrics.
Books:
Try checking books about reducing waste. Sustainable Home is good for beginners. Zero waste home, by Bea Johnson is amazing book!
The Hands-On Home is less zero waste and more seasonality and sustainability focused, which is divided into seasons and has recipes for cooking, preserving and home cleaning during each of those seasons. The author is based in the Pacific Northwest.
I am a beginner as well, but I will share the books I'm working my way through. They are not necessarily all beginner books as they range from general overviews to very thorough reference manuals. I hope you find something on the list that helps.
Most have Kindle samples you can download if you use Amazon.
Between Heaven and Earth: A Guide to Chinese Medicine https://www.amazon.com/dp/B00F8FA6ZG/
The Web That Has No Weaver: Understanding Chinese Medicine https://www.amazon.com/dp/B00XAZ625E/
The New Chinese Medicine Handbook https://www.amazon.com/dp/B0179ZS8R0/
The Spark in the Machine: How the Science of Acupuncture Explains the Mysteries of Western Medicine
https://www.amazon.com/dp/B00ICS8MIE/
The Healer Within: Using Traditional Chinese Techniques To Release Your Body's Own Medicine Movement Massage Meditation Breathing https://www.amazon.com/dp/B00D184QVW/
Optimal Healing: A Guide to Traditional Chinese Medicine https://www.amazon.com/dp/0979948495/
Healing With Whole Foods: Asian Traditions and Modern Nutrition (3rd Edition) https://www.amazon.com/dp/1556434308/
Recipes for Self Healing https://www.amazon.com/dp/0952464020/
The Ancient Wisdom of the Chinese Tonic Herbs https://www.amazon.com/dp/0446675067/
The Way of Qigong: The Art and Science of Chinese Energy Healing https://www.amazon.com/dp/0345421094/
Fundamentals of Chinese Medicine: Zhong Yi Xue Ji Chu (Paradigm title) https://www.amazon.com/dp/0912111445/
Secrets of Self-Healing: Harness Nature's Power to Heal Common Ailments, Boost Your Vitality,and Achieve Optimum Wellness https://www.amazon.com/dp/B000ZJY5X4/
The Acupuncture Handbook: How Acupuncture Works and How it Can Help You https://www.amazon.com/dp/B00GW4MG3W/
The Chinese Way to Healing: Many Paths to Wholeness https://www.amazon.com/dp/0595399509/
Acupuncture Points Handbook: A Patient's Guide to the Locations and Functions of over 400 Acupuncture Points https://www.amazon.com/dp/B07D35N6SJ/
The Root of Chinese Qigong: Secrets of Health, Longevity, & Enlightenment https://www.amazon.com/dp/B01FIICLXC/
Chinese Medical Herbology & Pharmacology https://www.amazon.com/dp/0974063509/
Chinese Herbal Medicine: Materia Medica, Third Edition https://www.amazon.com/dp/0939616424/
Finally, here's a few books by Mantak Chia that are profound, enlightening, vulgar, dangerous, or just aweful, depending on who you ask. I haven't read any of them but they made my list for some reason just to check out. I have a feeling he's an author people very much either like or dislike:
Chi Self-Massage: The Taoist Way of Rejuvenation https://www.amazon.com/dp/1594771103/
Awaken Healing Through the Tao: The Taoist Secret of Circulating Internal Power https://www.amazon.com/dp/B01NGTUSV4/
Awaken Healing Light of the Tao https://www.amazon.com/dp/0935621466/
Healing Light of the Tao: Foundational Practices to Awaken Chi Energy https://www.amazon.com/dp/B004J4WM6S/
I get swollen joints (hands, knees especially) , stiffness, random pains, and plantar fasciitis from Hashimotos. It happens exclusively due to my immune system being triggered. For a long time I just thought people had random pain but then once I got it under control I realized it only happens when my immune symptoms are triggered. Depending on the trigger I get different symptoms... for example gluten and dairy cause the stuff listed above but I'll also get really spacey and forgetful and then get bout of depression within 48 hours. Almost all of my triggers are food triggers and I have way more than most people so I had to do a lot of trial and error to figure out what was causing me problems.
If you feel inspired to attempt some different elimination diets here are a few to consider:
Also I can't recommend enough a good doctor or dietitian/nutritionist who will help you with vitamin deficiencies and elimination diets.
Do your share of the work, plus some. Even if you think you’re doing “half” the work....do some more. It is often the case that dads don’t do as much work when it comes to parenting (yes, this is a stereotype but is often based in reality), but one advantage of twins is that you each can be holding one or changing one, etc. I know that when my wife and I looked at each other and saw a baby in each other’s arms, it was clear that we were BOTH working, not just her.
With that said, anytime she had both (tandem nursing, for example) I made sure I was cleaning the house or cooking food.
Other random things/books that helped us, not necessarily twin-related:
Baby Led Weaning
Unconditional Parenting
I went to one AA meeting when I first got clean and never went back. I understand people have found support and success in it but to me, personally, I felt it only increased the stigma of drug addicts as these broken hopeless people barely hanging on by a thread. It's an outdated system that relies on little science or attempting to progress the participants and relies more on holding people in place and focusing on the past. Instead I just worked towards becoming a normal person. Here are some of the resources I used:
r/Fitness - Getting Started: Exercise is probably the #1 thing that will aid you in recovering. It can help your brain learn to produce normal quantities of dopamine again as well as improve your heath, mood, well being and confidence.
Meetup: You can use this site to find people in your area with similar interests. I found a hiking group and a D&D group on here which I still regularly join.
Craigslist: Same as above - look for groups, activities, volunteer work, whatever.
Diet
This will be the other major player in your recovery. Understanding your diet will allow you to improve your health,mood, energy, and help recover whatever damage the drugs may have done to your body.
How Not To Die Cookbook
Life Changing Foods
The Plant Paradox
Power Foods For The Brain
Mental Health
Understand whats going on inside your head and how to deal with it is also an important step to not only recovery but enjoying life as a whole.
Feeling Good: The New Mood Therapy
The Emotional Life Of Your Brain
Furiously Happy
The Science of Enlightenment: How Meditation Works
Educational
If you are like me you probably felt like a dumbass when you first got clean. I think retraining your brain on learning, relearning things you may have forgot after long term drug use, and just learning new things in general will all help you in recovery. Knowledge is power and the more you learn the more confident in yourself and future learning tasks you become.
Illegal Drugs: A Complete Guide to their History, Chemistry, Use, and Abuse
Why Nations Fails
Ideas: A History of Thought and Invention, from Fire to Freud
The Modern Mind: An Intellectual History of the 20th Century
Thinking, Fast and Slow
The Financial Peace Planner: A Step-by-Step Guide to Restoring Your Family's Financial Health
Continued Education / Skills Development
EdX: Take tons of free college courses.
Udemy: Tons of onine courses ranging from writing to marketing to design, all kinds of stuff.
Cybrary: Teach yourself everything from IT to Network Security skills
Khan Academy: Refresh on pretty much anything from highschool/early college.
There are many more resources available these are just ones I myself have used over the past couple years of fixing my life. Remember you don't have to let your past be a monkey on your back throughout the future. There are plenty of resources available now-a-days to take matters into your own hands.
*Disclaimer: I am not here to argue about anyone's personal feelings on AA**
I'd start with Esselstyn's book.
Then take a look at Engine 2 Diet. He actually has a new book out too: My Beef with Beef - though I haven't read this one yet.
Lastly, check out Colin Cambell's China Study.
Also anything by Neal Barnard & John MacDougall. All these and other related books are available at libraries!
My Beef With Meat
The Starch Solution
Prevent and Reverse Heart Disease
There's also Thrive by Brendan Brazier, an elite athlete. He has a few books out on vegan nutrition for athletes, but the basic premise is that you can eat as much of these foods as you want to fuel your body and your exercise and you shouldn't gain weight! (Within reason though probably 😊) He's also the creator of Vega products!
Coming soon to a bookstore near you!
Do you mean The Whole Soy Story? Seems like an interesting read.
Sounds kind of like Colleen Patrick Goudreau's The Vegan Table, which I got for Christmas last year. I love it.
The wiki in the sidebar is a great starting place, and if you're on mobile, check the pinned post at the top of the subreddit to get there!
I've been checking out a ton of books from my library about reducing waste, and I'd say Sustainable Home has been my favorite so far for beginners. I think it covers the breadth of the home and gives a lot of ideas, though this is going off of my checking that book out a couple months ago. I guess I would call myself "intermediate" zero waste, so most of the suggestions were things I'd already done, but the book also had some good ideas for me and was a nice reminder of the things I've already accomplished in changing.
My other favorite, which is less zero waste and more just seasonality and sustainability focused, is The Hands-On Home, which is divided into seasons and has recipes for cooking, preserving and home cleaning during each of those seasons. The author is based in the Pacific Northwest like I am, so I really like that her kind of "seasonal" is the same as mine since that does vary by location of course. I've been making her laundry soap recipe since 2017 and not only has it not let me down yet, it costs me maybe 2 or 3 cents to run a load, which is absolutely mind boggling to me. (Note though that I don't have hard water where I live, so I know that it wouldn't work for everyone!) Also, her recipe for a grime cutting cleaner works very well even on my stove (I cook a lot so it gets gnarly), which was a very welcome surprise. As I mentioned, the book itself isn't exactly about zero waste, but it does have recipes for cleaning supplies that keep me from having to buy spray bottles which is awesome!
We did BLW - I recommend the website and the cookbook. There's even a subreddit.
We started with toast, and carrots. Like previous poster stated I would take a CPR class, hubby and I did for peace of mind but luckily never have had to use it. It was really wonderful -- she ate everything, going to restaurants was easy. She would be happy with steamed broccoli but make sure when you order to ask for plain veggies - a lot of places add stuff.
Does anyone have opinions about Ramiel Nagel's books?
amazon.com/Cure-Tooth-Decay-Cavities-Nutrition-ebook/dp/B004GB0JIM/
amazon.com/Cure-Gum-Disease-Naturally-Periodontal-ebook/dp/B00VO5ZAVE/
They come across as very alternative medicine ish, but also have a lot of citations. It appears that Nagel died at a young age, possibly from cancer, never a good look for a health guru. This Amazon reviewer thinks it was because he was consuming the wrong brand of cod liver oil. (supposedly you can check for rancidity by biting a capsule open)
I like how I can pick and choose from mainstream and alternative medicine and come up with quasi-coherent, semi evidence backed health strategies for myself. Each system has major flaws but they end up canceling each other out somewhat. Just takes a lot of time.
I would try a reset your adrenal health. Stop drinking coffee, eating dairy and meats. Those foods have caffeine, adrenaline, epinepherine, hormones ect that stimulate your adrenal glands much like drugs would. Try and clean your body and mind together. Maybe try switching your meals to healthy fruits and juices in the morning and plant based for lunch at least.
I have found this made things easier on me. I drink alot of herbal teas like Tulsi (adaptogenic), nettle, roiboos ect. They can help rid the toxicity and acids addictions of this nature can store up in your lymphatic system. Because porn is much like drugs you can treat it like a full on detox...think of it as an adventure and segway into a new focus like healthy living. Food is very connected to spiritual health...but not just any food....fruits being at the pinnacle and the vegtables. Fruits are highly alkalizing and astringent to your body...which means they PULL toxcin and removes wastes and negativity from your cells.
A fantastic guide/books for this angle of attack to help with the side effects of the addiction is
The Detox Miracle Sourcebook: Raw Foods and Herbs for Complete Cellular Regeneration https://www.amazon.ca/dp/1935826190/ref=cm_sw_r_cp_apa_i_doURDbQ3KSVZS
Medical Medium Life-Changing Foods: Save Yourself and the Ones You Love with the Hidden Healing Powers of Fruits & Vegetables https://www.amazon.ca/dp/1401948324/ref=cm_sw_r_cp_apa_i_aqURDbSCV370W
It may sound hokey at first if this is new to you but trust me this is a great excuse to explore how to heal your whole body and mind holistically.
Body mind spirit. We have 2 lives and the second one begins when we realize we have only 1.
Go get well my friend...your poor body has experiences unnatural levels of stimulation and needs help to reset and defragment. This approach is the ONLY way to truly win IMO.
160g is far more than you need, your gym buddies might think otherwise but they are not using good science or data to back their beliefs and are in fact trashing their kidneys. i can give you some info on the science if you'd like, this is a good approachable mini-book on some of the information that cites all of its sources, and there's a book called Proteinaholic which has some great info about it too, more in-depth
Was is The Baby-Led Weaning Cookbook? I've heard good things about it. There's also a book called Baby-led Weaning by the same authors.
Start here, my friend, and welcome to the wonderful world of veganism and all of the health benefits that come with it :)
https://www.amazon.com/Forks-Over-Knives-Plant-Based-Health/dp/1615190457
PS. The transition is WAY easier than people make it out to be! With a little dedication and a little research you'll have no problems at all.
I like the BLW cookbook - it explains the basics succinctly and provides recipe examples: http://www.amazon.com/The-Baby-Led-Weaning-Cookbook-Foods-ebook/dp/B00BSGE330/
A great book recommendation is: The Whole30.
It goes into unhealthy food relationships and helps you on what To Eat. My wife and I read it 5 years ago and it changed our food lives.
In case you shop Amazon:
https://www.amazon.com/Whole30-30-Day-Guide-Health-Freedom/dp/0544609719/ref=asc_df_0544609719_nodl/?tag=hyprod-20&linkCode=df0&hvadid=312178271755&hvpos=1o1&hvnetw=g&hvrand=3499817873983818254&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9007743&hvtargid=pla-450195540651&psc=1&tag=&ref=&adgrpid=60258871377&hvpone=&hvptwo=&hvadid=312178271755&hvpos=1o1&hvnetw=g&hvrand=3499817873983818254&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9007743&hvtargid=pla-450195540651
In that case, I found the full Baby Led Weaning book to be way more than I'd ever read or need to read, but the Baby Led Weaning Cookbook had just the right amount of info plus some recipe ideas.
Have you seen Forks Over Knives? It's worth a watch. Also the companion recipe book is great for easy recipe ideas. http://www.amazon.com/Forks-Over-Knives-Plant-Based-Health/dp/1615190457/ref=sr_1_3?ie=UTF8&qid=1375836325&sr=8-3&keywords=Forks+over+knives
Yes there's a book. https://www.amazon.com/gp/aw/d/0544609719/ref=mp_s_a_1_3?ie=UTF8&qid=1518363803&sr=8-3&pi=AC_SX236_SY340_QL65&keywords=whole+30&dpPl=1&dpID=61WFjEDBktL&ref=plSrch
There's also a few cookbooks now too. Just put whole 30 into the Amazon search.
Absolutely. This is my first post trying to link something click here for the amazon link. Hopefully that works.
You basically eat fruits, vegetables, and meat. You cut out bread and grains, dairy and processed sugar for 30 days. It is a tad extreme for some people but if you are not a picky eater there are amazing recipes out there. I follow an instagram account called Nomnompaleo and she is amazing, her recipes are super tasty and got me through the harder days of the whole 30. I had already cut a lot of dairy so that part was easy for me, the sugar part was hard.
Hopefully I have explained it well enough. Pinterest is full of ideas and recipes and youtube and instagram have tons of amazing people doing the Whole 30 that support people trying it. I found that it really helped and I am planning to start one in the next few days. Just getting all of the food supplies ready.
If you have any more questions let me know :)
i recommend looking at this book
https://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002
and anything from Caldwell B Esselstyn on youtube.
Although it doesn't sound like you're doing baby led weaning (skipping purées and letting baby feed him/herself), I'd still recommend the baby led weaning cookbook (http://www.amazon.com/The-Baby-Led-Weaning-Cookbook-Recipes/dp/161519049X). I got mine at the library. It has a lot of simple and healthy meals that the baby can eat with you. Real food that adults would enjoy too. :)
I also recommend slow cookers, and freezing prepped slow cooker meals so you can just defrost the night before, and toss in the slow cooker in the morning.
When he starts reducing alcohol in his life, make sure to watch out for his diet. Many drug/alcohol issues can be partially managed with proper diet.
Essentially, brains with a certain chemistry are prone to addiction. A deficiency in natural endorphin production in the brain causes one to seek out foods that trigger endorphins, such as sugar, drugs, and alcohol. I cannot find the study I found years ago, but it showed a link between diet change and a higher proportion of successful rehabilitation.
I personally manage a genetic predisposition to alcoholism with proper diet and what is surely a mild substitute addiction to sugar. Potatoes are amazing at reducing sugar cravings. A box of instant mashed potatoes is always in my kitchen pantry. I tried to give up sugar cold turkey a few years ago, and went through some actual addiction symptoms, which were alleviated by a particular change in diet.
A possibly useful article: http://www.addictionsolutionsource.com/alcohol_addiction/alcohol-addiction-and-hypoglycemia
A fairly useful book: http://www.amazon.com/Sugar-Addicts-Total-Recovery-Program/dp/0345441338
Someone recommended The Vegan Table the other day. It looks super interesting. I posted this same question a few weeks ago (was hosting an early Thanksgiving) here. Good luck! Mine turned out awesome!
I would highly suggest reading The Whole Soy Story. In short, yes, there is massive evidence against soy for a host of reasons. For a bit of a primer on the book, you can read an interview with the author here. The article does plug a few supplements, and while I do like some of Biotest's supplements, be sure to approach their suggestions with a bit of caution.
I read the Barry Groves link. So you really buy into that? Gorilla eats leaves and somehow he twists that to meaning they eat a high fat diet? That goes against common sense. His website had it's HON code certification marked invalid. I can see why.
Please read this and comment if you have time:
http://www.diseaseproof.com/archives/diet-myths-the-misinformation-of-barry-groves-and-weston-price.html
Again, I quote from the JACN, ""Regardless of the diversity in scientific approach, evidence converges around the notion that diets associated with reduced risk of CVD, some cancers, diabetes, and several other chronic diseases are heavy in vegetables and fruit (therefore rich in phytonutrients and antioxidants) but reduced in meat, refined grains, saturated fat, sugar, salt, and full-fat dairy products."
How can you refute that? I urge you and anyone else who follows the Weston A Price diet to stop reading the Masterjohn, Minger, and other Paelo authors and get a different perspective from Esselytn, Fuhrman, McDougall :
http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002/ref=sr_1_2?ie=UTF8&qid=1322838099&sr=8-2
http://www.amazon.com/Eat-Live-Amazing-Nutrient-Rich-Sustained/dp/031612091X/ref=sr_1_1?s=books&ie=UTF8&qid=1322838196&sr=1-1
http://www.amazon.com/Healthy-100-Scientifically-Healthiest-Longest-Lived/dp/0345490118/ref=sr_1_1?s=books&ie=UTF8&qid=1322838272&sr=1-1
Sincerely, good luck with your diet and your health. I don't think we're going to change each other's minds on this but I enjoy the debate.
Looking at it, there appears to be a lot that could have changed since then. There's also a much newer version of the LE book here. Not that I know much about the LE book, other than the gist of the summary, but have you read Dr. Gundry's Diet Evolution? It seems to take the Atkins/Low-carb thing and run with it in a different way. He covers a number of supplements in the back part of the book, a lot of them overlap with what you'll find on fittit as well.
I have found the two following books to be very helpful on the subject...
The China Study
Prevent and Reverse Heart Disease
Dr. Caldwell Esselstyn has done amazing work in reversing Heart Disease in severely sick people. He has the arterial and vein scans to show exactly what his nutritional plan can do. Both books are must reads in my opinion.
The short answer, which I'm sure you already know, is to burn more energy through exercise than what you input from food & drink.
The long answer is, you need to learn about how food works, but more importantly (because it's harder) is to change your relationship to food a la the way Alan Carr teaches you to change your associations with cigarettes.
First up you need to create new habits, which is a bit like rolling a really big rock: it's really hard to move at first, but once you get it rolling, it's own momentum will do most of the work for you, making it easy.
Recognize that you need to be doing half an hour of exercise a day - regardless of whether you want to lose weight - just in order to be healthy. An easy way to start this is to just go for a half hour walk every day. In the morning, at night, at lunchtime - whenever, just make sure you move your entire body for half an hour, every single day. It's hard at first, but they say it takes 21 days to develop a habit, and after that it's natural.
Then you need to recognize that you can't do it by diet or exercise alone, you need both. If you want a drastic change in your body - you're going to need to make drastic changes in your lifestyle. Think of it as a system reboot for your body and mind, only this one will be even more awesome than Batman Begins.
Ween yourself off sugar - it's literally poisoning us. The Sugar Addict's Total Recovery Program is a good book to peruse in this regard. Cut out sodas and their 12 teaspoons of sugar in every can. I find sparkling water with a bit of lemon or lime really refreshing if you find water just too boring, or even do some sugarfree sodas sometimes (which are not healthy, but at least aren't full of empty calories if you want to lose weight) like Fresca.
Educate yourself about the state of food politics in the US, it will give you enormous insight into why you're in the state you're in today, as well as put you off a lot of the food and drinks that you may currently think of as 'normal' food. I began with Fast Food Nation by Eric Schlosser, and anything by Michael Pollan offers great advice and insight, probably the best of which is "Eat food, not too much, mostly plants". Most people in the first world eat too much sugar, salt, fat, meat and carbs, and that's why they're unhealthy. But there's really nothing you can't ever eat; just things that you should eat more often and less often.
Learn to cook basic at least three meals, eg stir fries, soup, some seafood. You never really know what's in the food you're eating unless you make it yourself, and cooking can be a very therapeutic exercise. If you live by yourself just make enough for two and hey presto, you've got leftovers for lunch.
But for the love of Reddit - don't diet. There is no such thing as a diet that works.
In terms of exercise, swimming is probably the best low-impact (in terms of stresses on your joints), yet high return thing you can do for your body (in terms of strengthening your aerobic, i.e. lung capacity, and burning calories). But it's not going to help you lose as much weight as going to the gym. The reason why is your metabolism. Building lean muscle mass increases your body's resting rate of metabolism so that you burn more calories even when you're not exercising. To do this you need to lift weights (known as anaerobic exercise) and eat lots of protein. For maximum returns in terms of burning calories and building muscle you'll want to do both aerobic and anaerobic exercise, and to get the best payoff from the aerobic exercise do it immediately after anaerobic exercise.
TL:DR In a nutshell: it's changing your habits and associations with food, and creating an exercise habit that becomes normal, not an effort, like a morning coffee or Friday afterwork drinks.
http://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002
Are nuts and avocados oils? NO! Oils are olive oil, vegetable oil, canola oil, etc. Dr. McDougall is not the only one to recommend no oils. Dr. Esselstyn, who has done extensive research on the prevention and reversal of heart disease also recommends no oils.
Nuts, seeds, and avocados are all okay on the diet in small amounts. It is only recommended not to overindulge, as they're very calorically dense and it can impede weight loss (if that's the goal).
John McDougall is a very respected vegan doctor, author, and personality.
I just finished reading the Starch Solution, and I would say it is pretty good info. I eat a whole foods plant based diet, which is the healthiest type of vegan diet. On r/vegan there's a lot of junk food vegans.
Yes to both. Here's a book on a cardiac program that uses a vegan diet to reverse heart disease.
As for the farting, as your microbiome/gut flora changes with your diet, you fart a bit less. It seems like a lot at the start though.
I think that having a poor diet going into this makes continuing the journey after 30 days much more difficult. The time spent cooking was intense but my SO and I made it work. I cooked dinner and the SO would prepare lunches for the following day. We always made enough food at dinner to bring leftovers for lunch the following day. It just requires preplanning and you have to be ready for that or you will fail.
As for sweets, I love them. Chocolate is something I will never give up. Find alternatives. My SO does apples with a little almond butter. I do pistachios (in moderation).
The best advice I can provide to someone is to read the book. It provides your with explanations as to why you are cutting out dairy, legumes, etc. but having lots of fats. Don't be intimidate by it. The books reads really well and the second half is full of recipes. Feel free to continue asking questions!!
I liked the Born to Eat book
Hey, I found it on my bookshelf (actually wife found it). The Sugar Addict's Total Recovery Program. https://www.amazon.com/Sugar-Addicts-Total-Recovery-Program/dp/0345441338
Baby Led Weaning Cookbook
This one: https://www.amazon.ca/Baby-Led-Weaning-Cookbook-Recipes-Foods_and/dp/161519049X/ref=sr_1_1?s=books&ie=UTF8&qid=1478569225&sr=1-1
i was told by a nutritionist/personal trainer friend (i was not a client, he had nothing to gain by telling me) that the human body doesn't absorb soy protein unless you do special fermenting stuff to it. also i will link what i just read: [proteins found in soy, may inhibit nonheme iron absorption. If you have iron deficiency or are at high risk of developing iron deficiency, you should avoid eating nonheme iron sources with soy protein.] (http://www.livestrong.com/article/490671-does-soy-protein-interfere-with-iron-absorption/)
let alone the isoflavones in soy that mimic estrogen in your body, which can make you gain weight and may contribute to your odds of getting breast cancer
TLDR: soy is really bad for you
There is an official baby led weaning cookbook. It has a good introduction that summarizes the whole official BLW book. Then it has lots of recipes. I used it alot for my first child since it helped me figure out what to add or remove to recipes to make them age appropriate. Here is a link to the book. https://www.amazon.com/Baby-Led-Weaning-Cookbook-Recipes-Foods_and/dp/161519049X
as i said, go to health food store that sell supplements and such. You will find a large assortment of kits. You can also consult Pritchard's
The Baby Led Weaning Cookbook by Gill Rapley is the one I suggest to people. http://www.amazon.com/Baby-Led-Weaning-Cookbook-Recipes-Foodsand/dp/161519049X/ref=sr_1_2?ie=UTF8&qid=1453462832&sr=8-2&keywords=Baby+led+weaning
I think it's the best resource and has a good summary of food types, sizes, and concerns about things like salt intake.
We did BLW with my son and will be doing it again with my daughter once she's ready for solids. I really like the BLW cookbook. It has a summary of the philosophy behind it, recipes which are pretty much regular food but with ideas for how to prepare it to accommodate baby's skill levels with handling food. It has a nice chart where you can look at what skills babies develop and what kinds of food are easy at that point in development and what foods will help challenge them to develop their skills further but won't be completely beyond their abilities.
>For instance even vegan Pat Baboumian consumes an excessive 400grams per day.
Yeah, 1,600 calories a day from protein. It sounds like he's gonna die early but that's typical for Gym rats. And it's completely f-in stupid. Human muscle is 76% water and 4% other, and only around 20% protein. That means 400 grams is enough to build 2kg a day.
But let's say due to daily protein losses, turnover, and basic inefficiencies, that only 1 in every 4 grams of protein gets used in muscle. That's still 0.5 kg of muscle a day. 365 lbs in a year. The most a person gains in a year is during the so-called beginner gains period, typically months 6-18 for serious beginners, and that's 20lbs natural. Past basic daily needs (RDA), at his weight calculated at 93 grams, the excess (307) is about 15x too much protein for simply building new muscle with a very generous quadruple growth margin. He could very easily just do 100-110 gram daily and do just as well if not better with recovery. And that would mean stopping the powder as he certainly goes over that with the food.
And this, along with drugs, is why gym bros die early. They can't basic math. A lot of protein that stresses the kidneys and gets peed out. As a bodybuilder, you want excess calories, and the protein will take care of itself if you're not on soda and oreos.
Foods that Fight Pain, written by Neal Barnard, M.D. (founder of Physicians for Responsible Medicine) goes into descriptive detail of pain and how it partly a result of food toxins and drug residues...
http://www.amazon.com/Foods-That-Fight-Pain-Revolutionary/dp/0609804367
I recommend The Guide to Baby Led Weaning or The Baby Led Weaning Cookbook. The recipes are great!
http://www.amazon.com/gp/aw/d/161519049X/ref=pd_aw_sims_1?pi=SY115
Also I would avoid chunks of apple. The texture makes them really "chokey". Grating apple until molars come in is best. Or bake them first.
Also check out infant CPR for choking on YouTube so you will know what to do if anything happens. It made me feel much more confident.
My MIL was dead against BLW and would yell "He's choking!" and freaking out... I let her spoon feed him when she babysat but she quickly came around and was soon bragging about how well he feeds himself and eats everything to all her friends.
Here are some links for the product in the above comment for different countries:
Link: [http://www.amazon.com/gp/aw/d/161519049X/ref=pd_aw_sims_1?pi=SY115
Also](http://www.amazon.com/gp/aw/d/161519049X/ref=pd_aw_sims_1?pi=SY115
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This bot is currently in testing so let me know what you think by voting (or commenting).
Here are the three books Pres Clinton sent to the author after the author had a heart attack in 2010:
Dr. Dean Ornish's Program for Reversing Heart Disease
Prevent and Reverse Heart Disease
by Caldwell B. Esselstyn Jr.
The China Study
by T. Colin Campbell et al
The short story is that it should be avoided. There's really no reason to consume soy and there are much better protein sources. The estrogen is really bad for you.
There's a book, The Whole Soy Story, that goes really deep in to it. You will never eat soy again once you read it. Referral free amazon link: http://www.amazon.com/Whole-Soy-Story-Americas-Favorite/dp/0967089751
Read The Whole Soy Story
If you're keen for a good read look into "the whole soy story" by Dr Kaayla Daniel - http://www.amazon.com/gp/aw/d/0967089751/ref=redir_mdp_mobile/175-2543616-5776600
It’s more about diet than cardio/weights. You should look into a lectin free diet. I went lectin free and I got ripped, 6 pack abs etc., and I do zero cardio
Read this
https://www.amazon.com/Dr-Gundrys-Diet-Evolution-Waistline/dp/0307352129
Preventive care costs 21 bucks: https://www.amazon.com/Prevent-Reverse-Heart-Disease-Nutrition-Based/dp/1583333002