Recommended Reading
Neal Barnard”s Program for Reversing Diabetes
Healthy Eating Adventure participants resolve “pre diabetes” and they improve and reverse diabetes with whole foods plant based meals. Read about the research and science.
Tackle diabetes and its complications for good with this newly updated edition of Dr. Neal Barnard’s groundbreaking program.
Revised and updated, this latest edition of Dr. Barnard’s groundbreaking book features a new preface, updates to diagnostic and monitoring standards, recent research studies, and fresh success stories of people who have eliminated their diabetes by following this life-changing plan.
Before Dr. Barnard’s scientific breakthrough, most health professionals believed that once you developed diabetes, you were stuck with it—and could anticipate one health issue after another, from worsening eyesight and nerve symptoms to heart and kidney problems. But this simply is not true—Dr. Barnard has shown that it is often possible to improve insulin sensitivity and tackle type 2 diabetes by following his step-by-step plan, which includes a healthful vegan diet with plenty of recipes to get started, an exercise guide, advice about taking supplements and tracking progress, and troubleshooting tips.
This nationally bestselling book explains the shocking new science (but long suspected) of how hormones are wreaking havoc on the body, and the delicious solution that improves health, reduces pain, and even helps to shed weight. At our Adventures the weight comes off without even noticing – this book explains how. At our Penn National 2020 HEA – a participant noted “for the first time ever, I had a pain free menstrual cycle.”
Hidden in everyday foods are the causes of a surprising range of health problems: infertility, menstrual cramps, weight gain, hair loss, breast and prostate cancer, hot flashes, and much more. All of these conditions have one thing in common: they are fueled by hormones that are hiding in foods or are influenced by the foods we eat.
Your Body in Balance provides step-by-step guidance for understanding what’s at the root of your suffering-and what you can do to feel better fast. Few people realize that a simple food prescription can help you tackle all these and more by gently restoring your hormone balance, with benefits rivaling medications. Neal Barnard, MD, a leading authority on nutrition and health, offers insight into how dietary changes can alleviate years of stress, pain, and illness. What’s more, he also provides delicious and easy-to-make hormone-balancing recipes, including:
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Cauliflower Buffalo Chowder
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Kung Pao Lettuce Wraps
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Butternut Breakfast Tacos
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Mediterranean Croquettes
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Apple Pie Nachos
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Brownie Batter Hummus
Your Body in Balance gives new hope for people struggling with health issues. Thousands of people have already reclaimed their lives and their health through the strategic dietary changes described in this book. Whether you’re looking to treat a specific ailment or are in search of better overall health, Dr. Neal Barnard provides an easy pathway toward pain relief, weight control, and a lifetime of good health.
Foods That Fight Pain
Did you know that ginger can prevent migraines and that coffee sometimes cures them? Did you know that rice can calm your digestion, that sugar can make you more sensitive to pain, that evening primrose can ease the symptoms of arthritis? I’ve used this resource for years, and shared its valuable information with many patients. HEA Adventurers often report resolution of painful joints, general aches, migraines even menstrual cramps!
Drawing on new and little-known research from prestigious medical centers around the world, Neal Barnard, M.D., author of Eat Right, Live Longer and Food for Life, shows readers how they can soothe everyday ailments and cure chronic pain by using common foods, traditional supplements, and herbs.
Dr. Barnard reveals which foods regularly contribute to pain and how to avoid them. He guides the reader to specific pain-safe foods that are high in nutrition but don’t upset the body’s natural balance, as well as foods that actively soothe pain by improving blood circulation, relieving inflammation, and balancing hormones. Complete with delicious recipes, Foods That Fight Pain is a revolutionary approach to healing that will transform your life.
Could your breakfast or lunch be harming your memory?
Are you missing out on the foods that could prevent Alzheimer’s disease?
Everyone knows good nutrition supports your overall health, but few realize that certain foods-power foods-can protect your brain and optimize its function, and even dramatically reduce your risk of Alzheimer’s Disease. Now, New York Times bestselling author, clinical researcher and health advocate Dr. Neal Barnard has gathered the most up-to-date research and created a groundbreaking program that can strengthen your memory and protect your brain’s health.
In this effective 3-step plan Dr. Barnard reveals which foods to increase in your diet and which to avoid, and shows you specific exercises and supplements that can make a difference. It will not only help boost brain health, but it can also reduce your risk of Alzheimer’s disease, stroke, and other less serious malfunctions such as low energy, poor sleep patterns, irritability, and lack of focus. You’ll discover:
The best foods to increase cognitive function
Dairy products and meats-the dangers they may pose to your memory
The surprising roles alcohol and caffeine play in Alzheimer’s risk
The latest research on toxic metals, like aluminum found in cookware, soda cans, and common antacids.
Plus a detailed menu plan, recipes and time-saving kitchen tips.
The moment I met Ann Esselstyn when she and Dr. Esselstyn came to Mercersburg to present at a Healthy Eating Adventure kick off, I knew she was a creative dynamo! Watching her demonstrate using kale, cooking without oil, reading labels, making healthy choices, one knows that she has a depth of knowledge and a breadth of experience.
She and her daughter Jane Esselstyn share this in their knew cook book — full of tasty easy recipes, inspiring photos, helpful “how to tips” and continued commentary on what are whole food plant based choices and why. Ann and Jane combined there “plant based energy” to produce this cook book of recipes that are tried and true on her family, Dr. Esselstyn’s patients and as the menu for large conventions!
Thank you Jane and Ann for your thorough and beautiful contribution to the world of whole foods plant based eating.
Thank you Ann for bringing your energy, smile and encouraging knowledge to Mercersburg and surrounding communities!
Ann Esselstyn sharing kale tips
Prevent and Reverse Heart Disease – Cornerstone HEA Resource
Healthy Eating Adventure was developed based on the research and remarkable outcomes in Dr. Caldwell Esselstyn’s Prevent and Reverse Heart Disease. Participants in HEA follow these recommendations and experience a broad range of health benefits in less than 28 days.
Based on the groundbreaking results of his twenty-year nutritional study, this book illustrates that a plant-based, oil-free diet can not only prevent the progression of heart disease but can also reverse its effects. Dr. Esselstyn is an internationally known surgeon, researcher and former clinician at the Cleveland Clinic.
The proof lies in the incredible outcomes for patients who have followed Dr. Esselstyn’s program, including a number of patients in his original study who had been told by their cardiologists that they had less than a year to live. Within months of starting the program, all Dr. Esselstyn’s patients began to improve dramatically, and twenty years later, they remain free of symptoms.
Complete with more than 150 delicious recipes perfect for a plant-based diet, the national bestseller Prevent and Reverse Heart Disease explains the science behind the simple plan that has drastically changed the lives of heart disease patients forever. It will empower readers and give them the tools to take control of their heart health.
Dr. Esselstyn presenting with Dr. George at 2011 Healthy Eating Adventure kick off
What happens when you eat an apple? The answer is vastly more complex than you imagine.
Every apple contains thousands of antioxidants whose names, beyond a few like vitamin C, are unfamiliar to us, and each of these powerful chemicals has the potential to play an important role in supporting our health. They impact thousands upon thousands of metabolic reactions inside the human body. But calculating the specific influence of each of these chemicals isn’t nearly sufficient to explain the effect of the apple as a whole. Because almost every chemical can affect every other chemical, there is an infinite number of possible biological consequences.
And that’s just from an apple.
Nutritional science, long stuck in a reductionist mindset, is at the cusp of a revolution. The traditional “gold standard” of nutrition research has been to study one chemical at a time in an attempt to determine its particular impact on the human body. These sorts of studies are helpful to food companies trying to prove there is a chemical in milk or pre-packaged dinners that is “good” for us, but they provide little insight into the complexity of what actually happens in our bodies or how those chemicals contribute to our health.In The China Study, T. Colin Campbell (alongside his son, Thomas M. Campbell) revolutionized the way we think about our food with the evidence that a whole food, plant-based diet is the healthiest way to eat. Now, in Whole, he explains the science behind that evidence, the ways our current scientific paradigm ignores the
fascinating complexity of the human body, and why, if we have such overwhelming evidence that everything we think we know about nutrition is wrong, our eating habits haven’t changed. Whole is an eye-opening, paradigm-changing journey through cutting-edge thinking on nutrition, a scientific tour de force with powerful implications for our health and for our world.
From the physician behind the wildly popular website NutritionFacts.org, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can prevent and reverse many of the causes of disease-related death.
The vast majority of premature deaths can be prevented through simple changes in diet and lifestyle. In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America-heart disease, various cancers, diabetes, Parkinson’s, high blood pressure, and more-and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches, freeing us to live healthier lives.
The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The fifteen leading causes of death claim the lives of 1.6 million Americans annually. This doesn’t have to be the case. By following Dr. Greger’s advice, all of it backed up by strong scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer.
History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks.
In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger’s Daily Dozen -a checklist of the twelve foods we should consume every day. Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor’s orders are just what we need to live longer, healthier lives.
Proteinaholic: How Our Obsession with Meat Is Killing Us and What We Can Do About It
An acclaimed surgeon specializing in weight loss delivers a paradigm-shifting examination of the diet and health industry’s focus on protein, explaining why it is detrimental to our health, and can prevent us from losing weight.
Whether you are seeing a doctor, nutritionist, or a trainer, all of them advise to eat more protein. Foods, drinks, and supplements are loaded with extra protein. Many people use protein for weight control, to gain or lose pounds, while others believe it gives them more energy and is essential for a longer, healthier life. Now, Dr. Garth Davis, an expert in weight loss asks, “Is all this protein making us healthier?”
The answer, he emphatically argues, is NO. Too much protein is actually making us sick, fat, and tired, according to Dr. Davis. If you are getting adequate calories in your diet, there is no such thing as protein deficiency. The healthiest countries in the world eat far less protein than we do and yet we have an entire nation on a protein binge getting sicker by the day.
As a surgeon treating obese patients, Dr. Davis was frustrated by the ever-increasing number of sick and overweight patients, but it wasn’t until his own health scare that he realized he could do something about it. Combining cutting-edge research, with his hands-on patient experience and his years dedicated to analyzing studies of the world’s longest-lived populations, this explosive, groundbreaking book reveals the truth about the dangers of protein and shares a proven approach to weight loss, health, and longevity.
What we choose to eat is killing our planet and us, yet use of the word ‘sustainable’ is ubiquitous.
Explanation of this incongruity lies in the fact that sustainability efforts are rarely positioned to include food choice in an accurate manner. This is due to a number of influencing cultural, social, and political factors that disable our food production systems and limit our base of knowledge–falsely guiding us on a path of pseudo sustainability, while we devastate the ecosystems that support us, cause mass extinctions, and generate narrowing time lines that will ultimately jeopardize our very survival as a civilization.
Food Choice and Sustainability is a groundbreaking new book that anyone who cares about our future and that of other species should read–individuals, academic institutions, businesses, organizations, and policy makers. Categories of global depletion are detailed, widely held myths are debunked, critical disconnects are exposed, and profound solutions are offered.
Rip Esselstyn does it again as he prepares readers to prevent cancer, heart attacks, stroke and Type 2 Diabetes. All of this includes giving you stronger bones and avoiding dangerous carcinogens and contaminants with a plants based diet. Extra bonus? Losing weight, healthy skin, and clearer mind! A
#1 New York Times bestseller, originally published as My Beef with Meat, this version equips readers with the 36 most powerful facts that prove a plant-based diet can be life saving. He provides reader with 150 other reasons why plants rule, including 150 Engine 2 recipes, including 10 that are exclusive to this edition. Be prepared to eat well, be healthy, and live plant-strong!
What if one simple change could save you from heart disease, diabetes, and cancer? For decades, that question has fascinated a small circle of impassioned doctors and researchers’ and now, their life-changing research is making headlines in the hit documentary Forks Over Knives.
Now, as Forks Over Knives is introducing more people than ever before to the plant-based way to health, this accessible guide provides the information you need to adopt and maintain a plant-based diet.
Features include:
Insights from the luminaries behind the film – Dr. Neal Barnard, Dr. John McDougall, The Engine 2 Diet author Rip Esselstyn, and many others
Success stories from converts to plant-based eating, like Sanâ-Dera Prude, who no longer needs to medicate her diabetes, has lost weight, and feels great!
The many benefits of a whole-foods, plant-based diet for you, for animals and the environment, and for our future
A helpful primer on crafting a healthy diet rich in unprocessed fruits, vegetables, legumes, and whole grains, including tips on transitioning and essential kitchen tools
125 recipes from 25 champions of plant-based dining – from Blueberry Oat Breakfast Muffins and Sunny Orange Yam Bisque to Garlic Rosemary Polenta and Raspberry-Pear Crisp – delicious, healthy, and for every meal, every day.
Professional athlete-turned-firefighter Rip Esselstyn is used to responding to emergencies. So, when he learned that some of his fellow Engine 2 firefighters in Austin, TX, were in dire physical condition-several had dangerously high cholesterol levels (the highest was 344!)-he sprang into action and created a life-saving plan for the firehouse. By following Rip’s program, everyone lost weight (some more than 20 lbs.), lowered their cholesterol (Mr. 344’s dropped to 196), and improved their overall health. Now, Rip outlines his proven plan in this book. With Rip as your expert coach and motivator, you’ll transform your body and lifestyle in a month. His plant-powered eating plan is based on a diet of whole foods, including whole grains, fresh fruits, vegetables, legumes, nuts, and seeds.
This invaluable guide features:
Dozens of easy, mouthwatering recipes–from pancakes to pizza, Tex-Mex favorites to knockout chocolate desserts–that will keep you looking forward to every bite.
Pantry-stocking tips will take the panic out of inevitable cravings and on-the-fly meals.
Guidelines on menu choices that will allow you to eat out, wherever and whenever you want.
Rip’s simple, firefighter-inspired exercise program that will boost your metabolism and melt your fat away.
Be a Plant-Based Woman Warrior includes more than 125 recipes made for women on the go, from Apple Flax Flapjacks and Black Ramen Bowls, to Portobello Sliders with Green Goddess Sauce, to Mint Chip Outta Sight Brownies. And it includes big-flavored dinners like Sweet Potato and Cashew Ricotta Lasagna and Plant-Based Pad Thai, sure to tempt even the most reluctant vegetable-focused eaters. Full of life, captivating energy, and delicious food, this cookbook brings readers to the Esselstyn family table, where plants and joy are at the center.
At eighty-six and fifty-six, respectively, Ann and Jane are pictures of ageless health and vibrancy and spend their days hiking, doing yoga, gardening, cooking, and spreading the message that diet is the key to living a happy, strong, and disease-free life. Be a Plant-Based Woman Warrior explains how women everywhere can pass on this important legacy in their own families through the generations, and illuminates how plants powerfully support a woman’s body and mind. This cookbook is a call to action and a message of hope for any and all to be Plant-Based Women Warriors filled with vitality and in control of their own health.
WHAT IS AN ADVENTURE?
An Adventure is a community-based 28-day program that can kick-start you on a lifetime of healthier eating with a whole foods, plant based lifestyle.