AAAH Water and Health

Whole food plant based Eating

For optimal nutrition and weight loss, Dr. Roe recommends Whole Food Plant-Based eating habits while limiting oils, processed flour, and sugars. This program was designed over 45 years ago by Dr. John McDougall. Effortless weight-loss without feeling deprived or hungry.

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What to eat:

50% starches (whole, not processed)

50% veggies (FRESH OR FROZEN, PREFERRED)

White Potatoes

Mashed Potatoes

Shredded Potatoes

Diced Potatoes

Sweet Potatoes

White Rice

Brown Rice

Wild Rice

Lentils

Beans

Corn (occasionally)

Oats

Groats

Quinoa

50% veggies (FRESH OR FROZEN, PREFERRED)

Spinach
Kale
Broccoli
Cauliflower
Lettuce
Tomatoes
Yellow Bell Peppers
Red Bell Peppers
Onions
Garlic
Etc...
veggies veggies veggies

Two fruit Servings daily (apples and berries preferred)

Breakfast and Lunch Examples

Breakfast Examples

1) Oatmeal with Cinnamon, topped with banana or berries

(Optional: 1 Tbsp Chlorophyll = 2.2 LBS of juiced greens)

2) Grits with frozen organic blue berries, banana, and plant milk;

or make them savory with water sauteed mushrooms, greens, etc.

3) Pancakes made from blended sweet potato and oatmeal. Top with banana. Serve with fresh cranberry juice or plant milk.

4) Hashbrowns smothered in grilled onions and zucchini, topped with salsa.

Use only a little water or veggie broth to cook, NO OIL.

5) Potato Pancakes covered with salsa.

ALL made with NO meat, NO eggs, NO dairy, NO oil.

Lunch Examples

Breakfast Examples

1) Cubby Fries (airfried) served with Roasted Green Beans & Broccoli.

(The fatter the slices the more moisture it retains, keeping you full longer)

2) Cucumber, Tomato Sandwich in GF lentil tortilla, topped with sauerkraut, and smeared with horseradish Mustard!

3) Baked Potato Smothered in Salsa with side salad.

4) Refried Bean Burrito on Ezekiel tortilla, topped with colorful bell peppers, green onions, and hot sauce.

5) Rice Sushi Roll filled with thinly sliced vegetables, shredded ginger, wasabi, wrapped in seaweed, dipped in gluten free soy sauce.

Homework for new clients and group members:

Video

Dr. Caldwell Esselstyn - REVERSE & PREVENT HEART DISEASE - NO OIL!!!

A well-known Cardiovascular Surgeon who has taught a Whole Food Plant-Based No Oil (WFPB NO) way of eating for over 45 years to reverse and prevent heart disease from mind to severe. It truly works.

Dr. John mCdougall - no meat - part 1

Dr. McDougall is the Author of The Starch Solution teaching a plant-based lifestyle he has used to prevent and reverse DISease of all kinds for his patients for the past 40+ years for better health.

dr. john mcdougall - no meat - part 2

The discussion continues regarding healthy lifestyles created by consuming satisfying meals centered around Whole Food Starches like potatoes, rice, beans, lentils, oats, etc. Cheaper on the budget and better for the environment.

Video

WHY EATING EVEN A LITTLE FAT CAUSES SPIKES IN DIETARY SUGARS, CREATING DIABETES

This may sound just the opposite of what you are used to hearing. We're not selling anything; we're merely teaching you how to eat and be healthy.

Video

cALORIE DENSITY

Dr. John McDougall demonstrating the huge calorie difference between plant-based eating and

traditional diets of meat and dairy.

sugar & salt are not the enemy

Dr. John McDougall dispels the myth that sugar and salt are to root of all dietary evils. They are NOT, as this brief 2022 video explains.

Video

Dr. Roe, The Starch Lady's Meet & Eat Luncheon, Episode 11, Closed Captioned

Joyanne Dignazio Wargo was our special Mystery Guest Speaker today! What an ABSOLUTE inspiration!!! She has lost over 150 pounds following Dr. John McDougall's Starch Solution / Maximum Weight Loss dietary lifestyle. She also walks EVERY DAY in rain, sleet, snow, or blistering heat. She has walked every single day WITHOUT FAIL since December 2016!!! NO days off, just PURE dedication, and commitment. Truly inspiring!!!

Whole Food Success Story

Pamela jh story

So, here is my Whole Foods Plant Based story:

I was a little short for my weight all my childhood. All my adult life, I have been 70-110+ pounds overweight. My autoimmune disorders were exasperated by my weight.

So, I had weight loss surgery.
Way before goal, I started gaining again. I also had what we thought were complications.

So, I had surgery again, still had issues, AND started gaining again way before goal. What on earth?

I knew about Dr John McDougall’s way of eating. I had watched Forks Over Knives. I believed that it worked and was the healthiest way of eating.

So, I got serious.
And I got serious results!

My fasting sugar became normal.
My blood pressure became wonderful.
My cholesterol became “heart attack proof.”
My pulse is good.
My blood numbers (minerals and vitamins) are great.
And I’ve been between 127 and 130 for almost two years now.
Most importantly, now I can chase my kids and enjoy being a mom in a way I’ve never been able to before.

This picture was a maintenance picture I took for accountability a few months ago. I am going to stay as healthy as I can. Diabetes, heart disease, even some autoimmune issues are in remission as long as I eat a nutrient dense, very low fat, plant-based diet.

Pics: 242 pounds and 127 pounds

Pamela JH

Video

EAT MORE WEIGH LESS, 300 CALORIE FILLING MEALS!

EAT MORE WEIGH LESS, EVERYDAY FOOD SWAPS #3

Video

This is High Carb Hannah's Lentil Loaf recipe that I use to make everything from lentil "meatballs" to "hamburger" patties WITHOUT ANY MEAT!!!

Bread Substitute

Did I share my new fav "bread" substitute?

Lentil Tortillas:

Just two ingredients for versatility or you can add spices to add specific flavors (savory or sweet)

Shared by: Aline Machado Deerfield, of the McDougall Starch Solution Facebook group.

Thank you Aline a million times and then repeat!

Shortened Instructions:

First, rinse 1 cup of lentils (any color) under cold water, and then combine with 2 cups of water in a bowl. Cover lightly (I used a paper plate over the bowl). Let soak on counter 6 to 12 hours. (Or, up to 48 hours in the fridge.)
Blend smooth.
I added Braggs Salt Free Seasoning (great herb with Rosemary flavor).
Grill on dry, nonstick pan until done enough to lift and flip.
As Aline promised, they were crunchy on outside, but ohhhhh so chewy on the inside!
BETTER than flour OR corn tortillas!!!

The first time I made these I served them with organic Spit Pea Soup I cooked all day on low in the Crock Pot. I didn't want to make a separate salad AND I wanted to be sure my hubby ate a big salad with all the starch I was serving up for dinner; soooooo I took two full organic salad bags (one Kale and Spinach, the other Cabbage & Carrot) blended them smoothie smooth with a cup of water and stirred an entire pitcher full of greens into the pea soup (making the soup about 50/50). Using the submersion blender, I creamed everything together for a thick, smooth, tasty, pea soup!

Video

BECOME OBSESSED WITH MUNG BEAN PROTEIN AND FIBER GOODNESS FOR SOUPS, BREAD, EVEN EGG REPLACEMENTS!

Video

I'll become a healthier ME!
I'll become a healthier ME!
I'll become a healthier ME!

Start with one small type of exercise per day. Everyone has time for a 30 second Plank. A plank will engage every inch of your body and tighten loose flabby skin, strengthen your core, and releases endorphins in your brain when you check it off your "to do" list! Here is the proper way to do a plank. (It's only 42 seconds long. You've GOT this!).

Take charge. Get healthy!

Dr. Roe

The Starch Lady

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