The plant based nurse

My family's excellent adventure to better health!

Day 10, Fall 2014 28 day Engine 2 challenge, What works for you?

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I read an interesting post today on facebook from Jessica Morris Bowen, one of Dr. John McDougall’s Star McDougallers who was diagnosed 3 years ago with stage 3 breast cancer. You can read her story or watch her video about how she has transformed her health with plant based eating at :


Jessica reposted a discussion by Jeff Novick, a registered dietitian who works with Dr. McDougall and is often asked about what he eats . I really liked what Jeff said and here is an excerpt:”There is no one answer to this and my past experience is that when I do give my personal specific information, it is often used in the wrong ways. For example, I am often challenged as why I would recommend foods I do not consume myself and/or the opposite. Or people try to follow what I eat to the “T” instead of trying to find out what works for them.
What works for me, works for me, and may not work for anyone else. What matters most is finding what works for you, within the principles and guidelines.
In general, I recommend and consume a low fat, high fiber diet based on unrefined unprocessed plant foods (fruits, vegetables, starchy vegetables, intact whole grains, legumes) that are low in calorie density, high in nutrient density and high in satiety.” (

I sometimes get hung up on details and I like what Jeff said about what matters is finding what works for you, within the principles and guidelines of a low fat, high fiber diet based on unrefined, unprocessed plant foods. We are all in a different place in our journeys to better health through the power of plants and my line may be different than yours. For me, I draw the line at animal products. I feel so strongly that they contribute to chronic disease that I choose not to eat any animal based foods. However, I have not given up all sugars and will sometimes compromise if a dish in a restaurant has some added oil. I find that I keep tweaking and changing the details as I move toward a diet that is unprocessed and full of whole foods that are nutrient rich. I learn something new almost daily and continue to have fun discovering new foods and flavors.

Have fun as you discover what works for you!

Breakfast- Fruity oats with blueberries, bananas, raisins, grape nuts and almond milk

Back to basics

Snack- banana

Lunch- Leftover Thai soup, quinoa tabbouleh, grapes

Lunch in the car

Snack- gala apple

Supper- Salad with 3-2-1 dressing, leftover 3 bean chili and a jalapeno salsa corn muffin and chocolate blackberry mango parfait.Recipes for muffins and parfait in the Prevent and Reverse Heart Disease cookbook by Ann and Jane Esselstyn.

muffins going in the oven

A surprise in every bite

Chili and muffin

Parfait 2

Author: theplantbasednurse

An RN with a passion for the plant based lifestyle. Plant based eating saved my marriage, strengthened my family, improved our health, and is a blast!

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