How To Start A Plant Based Diet | Dr. Laurie Marbas

[@AbsolutelyJamaican]

Today is day 2 plant based. Pray for me everyone.

[@israels1inger]

We pray that you do good today. Just take it one spoonful at a time. Chew your food and drink water. You can do this! Amen.

[@lynnannhanks8519]

Checking in on you. How goes it now?

[@jameshall3351]

How is it goin

[@annwilliams6438]

Keep on keeping on…. Here is to your best health.

[@deannamikel6699]

Praying

[@Gngrcpl]

Stick with it everyone! It's worth it

[@gwenratner6200]

Can you share your experience?

[@KK-lg8uz]

@@gwenratner6200 I can help you out. its always the same. They start veganism, which means they basically quit ultra processed foods. They get short term results due to the junk food they stopped eating, and think its somehow the lack of animal products giving them the results. Then a few months down the road they start to experience mental health disorders and other negative health outcomes from malnourishment. At this point they either quit or continue to deteriorate even further because other vegans have convinced them that they "didnt do it correctly". We are not herbivores. Follow our natural human diet, eat animal based, avoid man-made plants as much as possible.

[@plutofffddd]

i'm not going to

[@Gngrcpl]

@@gwenratner6200 I’m off all meds and Geri better then I’ve felt since my 20’s

[@Gngrcpl]

@@KK-lg8uz lol not true in my case. I eat a well balanced whole food plant based diet. Going on 3 years now ✌️😎

[@Thewholefoodie]

My husband and I started our plant based eating today. We are doing this together and have been bringing down our meat consumption over the last year and today is day 1 for us. Glad to have found this.

[@DrLaurieMarbas]

Wonderful!

[@margotaylor6157]

How have you guys been going so far?? My husband and I are tossing the thought around abt starting… need to improve so many health issues

[@KK-lg8uz]

@@margotaylor6157 follow the carnivore diet. Veganism is a man-made diet, its not our natural diet, ask any nutritional anthropologist. Veganism will damage your health

[@marydecelle3896]

Hello !!! May I ask how you are doing with this diet and any updates you would like to share?

[@AwakenDawn78]

Plant-based "diet" is NOT a "diet". This is a LIFESTYLE, what I chose 32 years ago. It was one of the best decisions of my life.

[@JusticeGirl]

"Diet" is used here to describe what you're eating, not as a reference to losing weight.

[@kj_H65f]

I'm here for the diet knowledge. Some of us are new vegans and we're trying to learn.

[@opticalman6417]

its a big mistake thats what it is

[@carmelitamangubat2086]

I did 19 years 5 months now without any regret since my health issues were resolved May 1, 2005 until now without cheating NO more meds.

[@tilapiadave3234]

[@janetm2969]

Another interesting thing I found after being on a plant-based diet for a few months is that I would go into a grocery store and make a quick zip through aisles to the produce section, muttering along the way, 'not food, not food, not food' - until I came finally to the organic vegetable aisle! 😂

[@DrLaurieMarbas]

Ha! that's funny

[@r.s.7319]

@@DrLaurieMarbaslll

[@mandy5478]

Same here!! 😂

[@giulias.5104]

I switched to vegan eating 12 years ago, and went all in in one day, with some adjustments in the months who followed the decision. For me it was easy, I didn't missed meat. (It was easy because the way I felt after only few weeks of eating that way was so impressive, I was shocked! I felt like all the anxiety I carried in me for years was gone, and I was left with so much joy!). However, it took me then some time to completely abandon the grip certain confort/family food had on me (including pizza and cheese. I am Italian). What was also difficul was to maintain this way of eating alone, since there were not support or right informations around me at that time, and my family ridiculed me (Internet was just at its beginning, I wasn't aware of the WFPB doctors and scientific evidences, except for the China Study, and certain healthy literature like Ehret's Diet without mucus). Luckily the evidences in my body were enough for me to know that I was in the right track. Now the informations and scientific evidences are available to us all, and there are doctors and dietitians like this lovely woman, who are explaining how and why is good to eat a whole food plant based diet. This is helping a lot! For what it count, I never regretted making that choice, my life changed drastically that day (improved in so many significant ways!). Blessings to you all on this path. 🙏💚

[@jones2277]

my experience was the opposite. i tried it and only lasted 40 days. it gave me explosive diarrhea for two weeks straight, so bad i couldn't leave home, and i found it difficult to find enough food to consume while traveling. i hate rice and beans and that was all i had to eat in many places. and in some cases, i had nothing to eat. i also found that i overall, i overconsumed sugar, so the diet was still inflammatory. on the upside, i learned new recipes. lost a lot of weight while i was having diarrhea before it stabilized. and i learned that i really like oatmeal with almond milk and almond butter. i recently found out that almond milk is not sustainable.

[@memyselfandiamangel2006]

I resonate with the comfort/family food. Thank you for sharing your story. You reminded me that we are not on a linear journey and it sounds like you’re doing well!

[@avamiller2325]

Going to try🙏🏼

[@Sofiarivassculptor]

It is all about deciding

[@alx4animalss]

vegan FTA!

[@2075vj]

I filled several times on a plant-based diet. The challenge for me was cooking for my husband and myself he’s not plant-based so I found myself giving in but I’ve never eaten red meat or pork so that wasn’t a challenge but I was given to have us, a piece of chicken with the rice and vegetables that I made for him. But now I’m sorting back and what I’m doing is just having a Protein once a week for the next four weeks and then I will continue to eliminate it until I’m totally eating a full plant-based diet. I’m determined to make it this time. Thanks for the video.

[@adaiyah-zerahbahtyahudah7860]

Dr! I found you! You serviced me on Doctor on Demand and you told me what to do. Then I couldnt find you after that. Thank you for all that you do. You helped me with my bp. You told me: 1 green salad a day 1 palm full of walnuts Incorporate beans, greens, nuts and seeds. No added salt And exercise

[@BirnestBoyd]

Raw vegetables nuts and seeds

[@T-R3kz]

I’m 52 years old with high blood pressure for 3 years. I’ve heard about whole food plant base meals and how great it is. I want to try this , but it’s so hard to start. After watching this video, I think I have somewhat a clue of how to start it off. This video was helpful. Thank you!

[@carmadefries3729]

I’m also 52 and had high BP, high cholesterol, and triglycerides, as well as high A1C. I started WFPB a few years ago and still dabble with one vegan junk food meal weekly. I lost my extra 40 lbs and all my numbers are within normal limits now. I also seem to finally have MS stopped. I hope you’re kicking plant butt!! 💚

[@vforveegan]

Hey, how’s your journey going!

[@JusticeGirl]

Two months ago, I was in the hospital with VERY high blood pressure. I immediately changed my diet to eating only organic fruits and vegetables, very low sodium (I never add salt to anything I'm eating), no sugar, no caffeine, no oils, no meats, no dairy, and absolutely no processed foods. I eat three times a day and only drink filtered water. After two months, I've lost 30 pounds and I feel amazing! My blood pressure averages 100/80 and I'm weaning off of blood pressure medication (Carvedilol and Losartin).

[@LongevityDiva]

It’s so great to see more people embrace the power of plant-based Whole Foods It’s life changing. Glad to find your channel ❤ I jumped right in and never looked back. I find it also less expensive to eat this way. Sooo many benefits. ❤

[@DrLaurieMarbas]

Welcome aboard!

[@plutofffddd]

not me

[@georgewilson7808]

I suffered from metabolic syndrome (obesity, high cholesterol, high triglycerides, and high blood sugar). I went whole food plant based no sugar oil or salt and I lost 65 pounds, all my conditions greatly improved, my gums stopped bleeding, and erections and energy returned. I used to have an appetite that was never satisfied; whole foods cured it. I no longer use a sleep apnea machine. Finally, the food is cheap-Beans, lentils, sprouted flour-less bread, rice, potatoes and seasonal apples. Also, I save money by not having to buy pills or visit the Doctor. I am thankful to all the vegans who suffered attacks to reveal the truth to me.

[@DrLaurieMarbas]

❤️

[@MusicByDamienA]

Recently learned I have high cholesterol and started looking into diets, this seems like the best move for me.

[@georgewilson7808]

@@MusicByDamienA You can do it!

[@MusicByDamienA]

@@georgewilson7808 thanks for the support :)

[@jojackson1573]

Avocado is a great replacement for egg in salad and sandwiches. Salt ..or black salt ...and pepper. Gorgeous with pickled beetroot !

[@DrLaurieMarbas]

YEs!

[@maggieruiz6944]

I started a plant base vegan diet 2 weeks ago. I had a chronic back pain! I got an x ray, did blood works, and no doctor could have told me what was wrong. Within 3 days of starting , I was relieved of my back pain. Unbelievable you would say! Try it, what's there to lose other than a toxic inside!

[@DrLaurieMarbas]

Wonderful you are feeling better already

[@deborahs8941]

I am new to a plant based diet. I learned a lot on this video. Thank you. The reason I am giving up my old way of eating because my doctor told me that I have plaque in my arteries

[@maxolivia4911]

Day 4 for me. I was a junk food vegan for two years during my 20's but gave it up during a stressful period of my life. I'm finally ready to recommit. 4 days in and ready to go

[@vforveegan]

Checking in! How’s the journey going?😊

[@mygolfballsannoy]

How is it going?

[@janetsharpe7071]

I’m really grateful you made this video thank you as we’ve just tried a week of vegan plant based eating. We’re both in our 70’s and want to live healthier after having breast cancer and my husband in heart failure and on 13 tablets every morning. I’m struggling though as seem to be contradicting advice from doctors on extra virgin olive oils about helping to clean arteries. My own granddaughter is a doctor and family seem to not be excited like us to try switching to this healthier lifestyle. Will continue with your videos for inspiration.

[@janetwest2934]

Brilliant Video, I'm 55, I was Vegetarian for over 40 years, than dabbled with plantbased on and off, 😊 My problem is crisps 😢 I love them. So after watching this I just need to just do it and ditch them....thankyou.

[@leisaisme]

Get corn tortillas with no oil. Cut then into 1/4s. Mist with water or lime juice & sprinkle salt or whatever seasoning you want. Place them on parchment lined baking sheet & bake or air fry until desired crispiness. Sorry I don't have the ideal time worked out yet cuz I often forget to look when I put them in the oven. I use oven cuz I usually have 2 baking sheets & make a lot at once. 350 for about 15 minutes. I used to make these with oil (as most recipes call for) & struggled forever at how to make salt stick. Then...the misting with water or lime juice. I do the same for oven 'fries'.

[@sheeralim8020]

I would start by prepping all my groceries, chopping them and storing them in containers in the fridge. This is a life-saver when I'm busy and don't want to do a lot of meal prep during the week. Reach in the fridge, pick your containers, steam them or stir-fry, or even eat them raw. Just be sure to make them really colorful and add those herbs and spices! This way of eating is not a deprivation diet--you learn how to make all kinds of wonderful dishes and since it's veg, fruits, grains, nuts and seeds, you really CAN eat as much as you want. I've never been hungry on WFPB. I lost 35 lbs and actually enjoyed it, unlike every other diet I have been on in my life.

[@DrLaurieMarbas]

Congratulations!

[@BrandyPalmer-c3p]

I am new to a plant based diet. I learned a lot on this video. Thank you. The reason I am giving up my old way of eating because my doctor told me that I have plaque in my arteries

[@DrLaurieMarbas]

You got this!

[@carmencrews-hart7792]

Thanks to my brother for sharing this with me. I'm ready for a healthy change.

[@DrLaurieMarbas]

Awesome!!

[@ThatGuy-dj3qr]

Dr. Marbas is a living example of the benefits of a WFPB diet. She doesn't seem to age. One would never guess that she is the mother of adult children.

[@sueme1954]

She looks at least ten years younger in an interview she did two years ago.

[@sueme1954]

The wonder of screen filters.

[@Diligent712]

OMG! I've been struggling with going wfpb and your video has been and eye opener! Thank you for your simply, peaceful and encouraging video!! 😊

[@susanfabrican2244]

I think it’s very important to show people step-by-step, meal by meal how easy it is! Most people don’t realize that the majority of their diet is probably already accidentally Plantbased. 🌱💞

[@DrLaurieMarbas]

true

[@plutofffddd]

yuck

[@LeafyConversations]

I have been eating plant based for almost a year now, but I do eat chicken breast once in a while. I also eat protein bars as they keep my blood sugar stable during the night verses fruit, beans etc. I guess I am more in the 85% category plant-based eater. My A1C dropped from 6.8 to 6.1 in 8 months. I have never been that low! It’s good to have found you.

[@DrLaurieMarbas]

So glad to have you here and congratulations! Keep going green!

[@leonieduplessis4467]

Dr Laurie you fantastic can't believe you in your 50 with a nearly a qualified daughter thats a dr. I am 5 years now plantbased and just done it now 🐌 time

[@DrLaurieMarbas]

Wow, thank you! I'm 53 now and daughter is just about to finish her family medicine residency next summer.

[@johncuccinello4642]

I’m gonna slowly roll into this. Thank god for my good friend who is a therapist had made a friendly suggestion do to some of my issues that this might be right for me. Any change is good change and I’m excited to follow and learn as I go

[@Welovearearugs]

I'm just starting a plant-based diet. I'm recovering from kidney cancer, and want to do everything I can. Where do you stand on eating chicken and fish? Thanks!

[@DrLaurieMarbas]

A plant based diet is devoid of ALL animal based foods. I have not eaten any animal products in 12 years. :)

[@happyvegancouple]

Perfect! Dr. Marbas, I went on your channel to see if there was a video I could show my class as we're winding up our 12 weeks of learning plant-based nutrition and this video is just perfect! A nice summary for what they've been learning and now ready to get it going! Thanks much for all you do!

[@DrLaurieMarbas]

You’re welcome

[@ceciliasanchez9500]

This it's the first video I watch about plant based diet because in my weight lose journey (-46LB) I noticed my body felt with more energy/full/lose easier weight the days I just don't felt like eating meat and you're totally right it's easy make plant based Mexican food (i made black beans and quinoa tostada today) and I can tell you it's because the origins of Mexican food it's so rich in plants base. A little of history Europeans taught prehispanic to have animals to eat them.

[@georgewilson7808]

22 sets of twins tried both vegan and meat diets. Researchers at Stanford University studied the twins' cardiovascular health. After eight weeks following their respective diets, the twin siblings who ate a vegan diet had lost more weight, reduced their LDL, or "bad" cholesterol, and experienced lower insulin levels, according to the study's findings. "The findings from this trial suggest that a healthy plant-based diet offers a significant protective cardiometabolic advantage compared with a healthy omnivorous diet," the study's authors wrote. The study was published Nov. 30 in the journal JAMA Network Open.

[@DrLaurieMarbas]

yep

[@glenfordlewis3340]

Hey Doctor Marbas so I’m a 59 year old male in great shape love ❤ your videos. I’m typing slowly transitioning to plants base diet but sometimes have a had time finding ways to balance my meal to get my energy up any suggestions. Keep up the great work. Thanks

[@geno5169]

I’m on thyroid and migraine meds ! Plus i just had A/ fib 2 weeks ago. Thank y so much showing us and explaining how to start this new life stile of plant based

[@beverlytoves9630]

I'm a few months new to WFPB and feel awesome. I'm so gladvto have found your channel as I have much to learn especially about cooking delicious meals.

[@Zobeida-ep2ku]

Dear Dr. Laurie Barbas, you spoke clearly & I had only managed to remember only about the third of your explanation, in my humble opinion it would have been easier for MYSELF if there was some kind of demonstration, personally I would have found it a lot easier! Thanks for sharing!

[@lindavestal8139]

Great help--have been evolving to WFPB over the past few months and am now oil & sugar free, still working on weaning off added salt.

[@DrLaurieMarbas]

You got this!

[@maryellenbunce7751]

Oh my gosh I’m so thankful I found this video. I have been WFPB for over a year now and doing great but when I have a friend who needs information sometimes it’s hard to help them get started and this is such a great video. Thank you so much

[@lilybphotoprops]

I'm really excited - and, unsure and nervous - about giving this a try. I've been thinking about doing so for a long time but have continually come up with excuses or sabatoged myself. I have to remember: just because my husband is not on board doesn't mean I can't do this for myself. ❤

[@traceybaucom5755]

I went vegan for the animals and for my health 8 years ago at 58 years old. The absolute BEST thing I ever did. You will never regret it. Keep learning!

[@leem200]

I was the only one who was plant base in the house for years. All grew up and left and now my husband is fully on board. We are older and it is the best thing I ever did. Went off and high blood pressure came back and other problems. Going back on it. I feel so much better plant based. I had two adults move in and got tired of cooking two meals. With teenagers in the house, I would make plant based, then add meat as a side. Offered cheese as a side. I recommend cooking meat and freezing. Then defrost and warm in microwave for spouse.

[@lilybphotoprops]

@@leem200 well, my husband has recently been diagnosed with high cholesterol. I think he's going to be much more on board now. 😊

[@Chopsyochops]

When your husband sees how healthy and happy you are he’ll become curious and start trying your meals. Mine is now eating mostly plant based with exception to his habit food of meat sandwiches, cookie and a glass of coke at lunch.

[@Chopsyochops]

Ps I’ve just dropped my cholesterol by 22% in 3 weeks of being plant based.

[@AngeleBeaudin]

Your positivity is infectious. Thanks for spreading good vibes!

[@DrLaurieMarbas]

You are so welcome!

[@plantmade5444]

This video is a fantastic guide for anyone looking to start a plant-based diet! The step-by-step tips and practical advice you provided make the transition seem so much more manageable. Kudos to you how you emphasized the importance of variety and planning meals to ensure a balanced and nutritious plant-based lifestyle. It's reassuring to know that making the switch doesn't have to be overwhelming. Excited to embark on this journey armed with your insights! Thanks for sharing these valuable tips!

[@DrLaurieMarbas]

You're so welcome!

[@viridianacarreon7203]

Today marks 3wks 4 days since Ive been following the life style of a Proper Vegan. After the 3rd day, I noticed I slept better felt super lighter, and my clothes feels comfortable. I wasn't to much of a meat eater, but was a 100% dairy person. My 2 to 3 lattes per day, eggs daily, bacon on the weekends, cheeses/butters/creams, rice, breads, tortillas, beans, lentils, fruits, and vegetables daily. Meats not very often, too expensive to buy a high quality meat. Thank you for this video. I had a difficult time choosing the best oil to use yesterday at Safeway. Since I have Organic Olive Oil already, I bought Canola oil. Thanks for mentioning the problem with oil. Are frozen items better than fresh ones?🤔. What about the plastic they are stored in? Im not a fan of frozen items because I can taste the plastic everytime I buy frozen items like fruits and vegetables, and Im very careful with reading their expiration dates, and always buy local items because of the traveling items go through before they get to the stores. Can you recommend a brand?

[@DrLaurieMarbas]

Frozen foods are flash frozen at the time they are picked so are likely more nutritious that items that have traveled an extensive distance to your local store. I personally use the organic 365 from Whole Foods.

[@viridianacarreon7203]

@@DrLaurieMarbas Thank you for the prompt response. I usually shop at Grocery Outlet and Trader Joe's, which are 2miles away from home. Whole Foods is 10miles away, but I do go sometimes, and I will definitely try your recommendation😉

[@nnnnbeennnnbee]

Excellent information,and well explained 🥦🥬🌽🥕🍌🍓🍊🙏🏽🙏🏽🙏🏽God Bless you

[@IrisSerber]

Great video. I will be 81 and need to get my glucose and insulin numbers down.

[@DrLaurieMarbas]

Blood sugars respond very well to a plant based diet.

[@jtb9037]

I have had kidney stone surgery recently and I am prone to getting kidney stones therefore I have to be careful of my oxalate intake. Foods such as spinach almonds and some other nuts and some of the vegetables also brown rice, black rice, and beans are really high in oxalates and cause kidney stones. I am a single man and I'm not very good at cooking so meal preparation is not my strong point. It is easy to heat up some chicken wings in a microwave. What does a plant-based diet look like for someone like me ? Explain that and be sure to name foods

[@DrLaurieMarbas]

Managing a plant-based diet while minimizing oxalate intake to prevent kidney stones can be challenging but is entirely possible with some planning. Here’s a guide to help you navigate this: Low-Oxalate Plant-Based Diet Protein Sources 1. Legumes (low oxalate): - Lentils: Versatile for soups and salads. - Peas: Fresh or frozen, great in soups and as side dishes. - Chickpeas: Use in hummus or roasted for snacks. 2. Grains (low oxalate): - Quinoa: A complete protein, easy to cook and use in salads or as a side. - Bulgur: Great for tabbouleh and easy to prepare. - Barley: Good for soups and salads. - White Rice: Lower in oxalates compared to brown rice. Vegetables - Cruciferous Vegetables: Low in oxalates. - Broccoli - Cauliflower - Cabbage - Other Low-Oxalate Vegetables: - Zucchini - Cucumbers - Bell Peppers - Mushrooms Fruits - Low-Oxalate Fruits: - Bananas - Melons (cantaloupe, honeydew) - Papayas - Apples (peeled) - Mangoes Dairy Alternatives - Calcium-Fortified Plant Milks (check labels to ensure they are low in oxalates): - Soy Milk - Rice Milk - Almond Milk (some sources suggest moderation) Nuts and Seeds - Low-Oxalate Options: - Pumpkin Seeds (in moderation) - Sunflower Seeds (in moderation) Healthy Fats - Avocados: Great on toast, in salads, or as guacamole. - Olive Oil: Use for cooking and salad dressings. Herbs and Spices - Herbs: Basil, parsley, dill, cilantro. - Spices: Turmeric, cumin, coriander. Sample Meal Ideas Breakfast - Overnight Oats: Made with oats (moderate in oxalates) and topped with low-oxalate fruits like bananas and melons. - Smoothie: Blend bananas, melons, and a handful of greens like kale (moderate in oxalates), using calcium-fortified plant milk. Lunch - Quinoa Salad: Mixed with chickpeas, cucumbers, bell peppers, and a lemon-olive oil dressing. - Lentil Soup: With carrots, celery, and tomatoes. Dinner - Stuffed Bell Peppers: Filled with quinoa, mushrooms, and zucchini. - Vegetable Stir-Fry: With broccoli, cauliflower, and tofu, served over white rice. Snacks - Hummus and Veggies: Carrot sticks, cucumber slices, and bell pepper strips. - Fruit Salad: Combining melons, apples, and mangoes. Convenience Tips - Pre-Cut Vegetables: Buy pre-cut or frozen vegetables to save time. - Ready-to-Eat Options: Look for low-oxalate soups and salads at the grocery store. - Batch Cooking: Prepare larger portions of meals like soups and quinoa salads to store in the fridge for easy access. A low-oxalate, plant-based diet requires careful selection of foods but can be nutritious and delicious. Focus on low-oxalate legumes, grains, vegetables, and fruits. Prepping meals in advance and using convenient, ready-to-eat options can help maintain this diet without much hassle. Always consult with a healthcare provider or a dietitian for personalized advice and to ensure you meet your nutritional needs while managing oxalate intake.

[@LUCYHODGES-lx2wc]

Thank You Dr. Marbas., this was an excellent video for me to watch and so very helpful. You definitely gave me many tools to kickstart

[@DrLaurieMarbas]

Glad it was helpful!

[@LUCYHODGES-lx2wc]

It was extremely helpful. Your calm and informative presentation was like no other. Thank You @@DrLaurieMarbas

[@StephanKhushf]

Thank you I am curious about plant based dieting... I'm more and more convinced of giving it a try.

[@SusanFlowers_]

Yes, that's me! Headed into it at full blast. Got rid of everything. Found out that I was hungry and tired. Then had to do mandatory OT and got worse at keeping up with the plant based eating. So I would do 80/20 & 60/40. I really enjoyed your video. I didn't know about some of the things that you were talking about. They were important points. I am so grateful. So if I don't win your gift, where do we find information on the course. Thank you for doing this video! It's very uplifting. Full of knowledge with grace and mercy. Thank you again.❤

[@DrLaurieMarbas]

@susansammi17 please check out drmarbas.com and the free courses.

[@nicolederoo]

We have turned plant based gradually. We finished our products that still had animal additives. I didn’t want to throw them out. That was too much of a waste. So now we are fully plant based. I find that you really have to like cooking and experimenting. If you don’t then even plant based food has tons of processed additives that you might not want. Breakfast can be out yoghurt with homemade granola containing for example oats, pecans, hazelnuts, dried apricots, flax seeds and agave syrup.

[@DrLaurieMarbas]

Thanks for sharing!

[@dianebradford6444]

I decided to go plant base 9 days ago...I unknowingly picked up the vegan frozen meat..glad you're here to teach me a better way..Im listening. Pls sent that 7day guide

[@DrLaurieMarbas]

Wonderful news! my website drmarbas.com has a ton of resources including 5 free courses and how to go plant based in 7 days.

[@eddydejagere3411]

I would also say , eat most things you can grow yourself. don't be lazy, start a garden and you can also grow a lot inside like mushrooms.I would only trust what i grow myself.

[@DrLaurieMarbas]

Glad you can do that!

[@graceb3007]

I'm 85 n want to stop taking so many supplements. Would like to start whole food based diet. Having recipes will help

[@DrLaurieMarbas]

You can do it!

[@yes350yes]

I live alone and need to start the plant based for health reasons. I often have oatmeal now so now problem there. For the last 3 months Ive been making a smoothie. with pineapple , kale , pomegranite, blueberries and watermelon. Figuring out the evening meal will be an issue for me. Watched your entire vid and no doubt will come back to it on occasion. Steve

[@yes350yes]

I will keep searching for more info , would be interested in making a stew of some kind , have looked at some but none have really grabbed me.

[@leisaisme]

@@yes350yes I make a veggie soup that is really more of a stew. It's a simple no-recipe thing with a ton of variations depending on what I have on hand. Start with heating your pot (I use a 5 qt) & then toss in chopped onion & crushed garlic. Let it sit (no stirring) til it begins to brown then stir & add a teaspoon or 2 of water if necessary. Add coursely chopped celery, carrot, potato, mushroom & whatever else you like (bag of frozen peas, lima beans, canned beans, cabbage, etc) & cover with water, tomato juice or vegetable broth/stock. Oh also we love lots of chunky tomatoes (from whole canned when fresh are not available) I have also added a dumpling at times made with just whole wheat flour, applesauce, salt & plant milk . I make a basic dough & roll it out then cut with pizza cutter to desired size. If you like a 'beefy' flavor add a splash of Bragg's aminos. I often add a splash of miso or tamari just for that 'kick'. Also Mrs. Dash, fresh herbs, parsley, whatever you like for seasoning. A lot of tasting is required. lol

[@georgewilson7808]

Beans! FOOD HABITS IN LATER LIFE STUDY was undertaken among five cohorts in Japan, Sweden, Greece and Australia. Legumes were found to be the most important dietary predictor of survival in older people of different ethnicities. The results showed that for every 20 grams (one ounce) increase in daily legumes intake there was an 8% reduction in the risk of death. This study shows that no matter what your ethnic background or where you live, eat more legumes to live longer, especially as you age. Of all the food groups including meat, legumes alone had consistent and statistically significant results.

[@DrLaurieMarbas]

Yes!

[@cmj5281]

Thank you for sharing this information. I follow wfpb most of the time. I pray for Gods kingdom when- Jeremiah 29:5 ‘Build houses and live in them. Plant gardens and eat their fruit.

[@comysarr]

Finally somebody helpful, not selling things🎉🎉🎉🎉

[@melindahayes3728]

Just found your videos. Thank you so much for sharing. I just started this journey I'm on day 3. You've answered questions I had. Can't wait to watch all of your other videos.

[@margaretm.7079]

I am interested in how to use a ratio between the different vegetables, seeds, fruit. Then a diet, what is good for breakfast, lunch, dinner, snack. A planned menu, I can follow for at least a month, then I could be on my own. Best to drink? This is the information I need.

[@lesliekrill1]

I have been following a whole food plant based diet since October 2022. I still eat Tofurky, vegan cheese slices, veggie hot dogs, Boca burgers and veggie cream cheese. Also wheat thins and sometimes tortilla chips. I enjoy these things so don’t know how to stop eating them on a regular basis. Any suggestions?

[@sharit7970]

Personally I have some of those things on occasion, and they taste good. I have some veggie burgers in the freezer as a back up, for a quick meal. I bet what might help is if you had a few more recipes in your repertoire that you really like. For example, I have a good, easy breakfast patty recipe, carrot dog recipe, etc; so I don't really miss the prepackaged stuff. Another thing; for me anyway; I like vegan cheese, but when I read the ingredients, a lot of them are mostly coconut oil; and I don't want to be eating much of that. That stops me from buying it. Honest, I really don't miss it. Hope this helps : )

[@jgrysiak6566]

Must go through the fat withdrawal, then u won't crave them anymore.

[@hoagelectronicsproductdesi56]

A great video! My wife and I are moving towards this getting educated about how to begin this journey. Thank you!

[@davidtawes9880]

Thank you for the excellent video! What would you suggest for breakfast that contains 30 grams of protein for someone intrigued in starting vegan lifestyle and the 30/30/30 protocol? We'll have to check out the social video you mentioned because we will both need support! Woohoo!

[@DrLaurieMarbas]

I have some videos on high protein plant options which could be helpful.

[@PropheticCoachTheresa]

Dr. Marbas, the question I have is moreso from a practitioner point of view, if that's ok. When working with patients to help them transition to a WPB diet, taking into account everyone is unique and their health/lifestyle/family demands are as well, is there though one thing that is helpful to everyone to do, one foundational action, that starts them off in the right direction the most effectively? I know here you mentioned take on breakfast first. Would you say that's it? Thank you, God bless!

[@DrLaurieMarbas]

Hi Theresa. That is a great question and honestly everyone has a different habit that will propel them to sustain lifestyle changes. First start with something they want to do. Next, break that down into something very small and manageable (like eating oatmeal every day for breakfast). Then, celebrate the fact that it happened each and every time. For example, someone wants to stretch daily. So they start with a simple downward dog for 30 seconds after they get out of bed and to celebrate they put a big smiley face on a calendar. All behavior requires a prompt, motivation, and the ability to do it. Start with that in mind and you will almost always be able to see change.

[@PropheticCoachTheresa]

Wow that's awesome, thank you! Makes so much sense. You are a great doctor to not only support your patients in this way but to even care. Thank you!

[@ruthwright6247]

THANK YOU SOOO MUCH ! I FOUND THIS VIDEO TO BE VERY HELPFUL. APPRECIATE THE INFO!

[@DrLaurieMarbas]

You are welcome. I have more free information on my website. drmarbas.com

[@vincentpatitucci1018]

Im happy to hear someone else say what i been telling people, eating healthy is not expensive. I bought bananas for a little over a buck and, I seen a snicker bar for like 2$ and change.

[@DrLaurieMarbas]

Yep

[@sunrise77ful]

So glad I found you! Ready to start plant based diet.. How do you stir fry without oils?

[@DrLaurieMarbas]

With water or vegetable broth. Lots of videos on the internet how to cook oil free.

[@jolenelockhart1009]

I am from Santa Fe New Mexico, and I was wondering if I can fry my corn tortillas

[@DrLaurieMarbas]

I would airfry but not deep fry with oil.

[@queenshay]

Day 1 of my plant based diet lol. Wish me luck and pray for me!!

[@DrLaurieMarbas]

You got this!

[@queenshay]

@@DrLaurieMarbas thank you for the encouragement!!! 🤗🤗🤗

[@filipinoamericanvlogger7449]

Thank you for the info. Can I use olive oil to add to a plant-based diet? I'm so stressed because I love to eat fish and meat but I must change my diet because of my health issue.

[@bluesky973]

Not if you want to lose weight.

[@carriemasters4184]

Thank you so much for all of your information. I wasn't sure how to start, but now I understand to just take it one meal time at a time. Excellent!

[@geno5169]

I’m all in with this plant based ! I usually two meals.after my fast.my first on is at 11

[@Oatmalya]

Hello dr. Laurie . THX for your information , but is the plant based diet like the vegan diet ?

[@DrLaurieMarbas]

Yes, it is to a degree. Basically a plant based diet avoids all the processed foods that a "vegan" diet could contain.

[@KapoleloKekana]

Hello I am new to this diet and I am hopeful that I will get back to my normal health. Forward with wfpb ❤❤

[@margotaylor6157]

Very helpful Dr. Laurie!!

[@DrLaurieMarbas]

Glad it was helpful!

[@iamabideinitastjohn1567]

Hello this is two years later, does the offer still apply? I will start fresh tomorrow. I’m a newbie to plant based and subbed to this channel. Thank you.

[@DrLaurieMarbas]

Awesome! Welcome. The course is free at drmarbas.com

[@kimberlymozie]

Thanks I'm ready to go plant based diet.

[@TheWaterlou25]

I just started a plant-based diet and I've had to re-learn how to cook. I still have no idea how to cook with buckwheat, sorghum, millet, and all these other whole grains. I'm overwhelmed but I'll get there

[@DrLaurieMarbas]

One step at a time.

[@UntilxThexSunxDies]

30 days from now I'll be vegetarian again in a much more sustainable way. Last time I did it I was given hospital good the whole month and it wasn't great because I didn't learn how to cook it. I know one great vegan recipe, and it blew my mind.

[@jenniferbattista7806]

So happy to have found you. I've got a thyroid problem and I'm ready to fix it quick. Thanks so much for the information and leads. :)

[@geno5169]

I’ve been thyroid meds for years too plus migraines meds. I wan to try plant. I just bought organic protein powder for ex protein

[@geno5169]

I’ve been taking thyroid medicine for years too.

[@sjtsnow]

Try a meat based diet💯

[@jgrysiak6566]

​, u are Low Iodine

[@catherineanderson-xz8sj]

Thank you God bless great video 🙏🙏🙏🙏

[@beautifulsouljmco2973]

Whats the benefits of plant based diet pls

[@margarettownsley9500]

Hi can you please advise me the best oil to use and how much should I add to cooking if I really need to use some oil thank you for your help I appreciate your videos

[@DrLaurieMarbas]

Hi, I do not recommend oil. You can saute in water or broth. Check videos that discuss oil free cooking.

[@margarettownsley9500]

@@DrLaurieMarbas thank you I’ve recently been prescribed statins I’m trying to find a healthier alternative to most things

[@CapricornSunSagRisingLibraMoon]

There is nothing wrong with consuming some olive oil even with a plant based diet. I am not talking about saturating food in olive oil but use common sense. The body needs some oil to avoid gallbladder disease, pancreatic problems, dry skin, hair and nails. The gallbladder and pancreas has enzymes specifically designed to breakdown fatty substances in the body but when there is zero fat those enzymes could harden and crystalize inside the gallbladder ducts causing gallbladder and/or pancreatic disease. I know because I had to conduct research after my son was hospitalized and almost died from this condition. Getting all 9 essential amino acids is another issue when you give up animal products so having a balance plant-based diet that includes this is vital to your health.

[@sharonkeating8378]

Can you get those same fats from avocado oil?

[@Sugarintl]

Oil didn’t exist till some 10,000 years ago. How did humans survive then?

[@racheltoby9648]

Thank you..I gotta say the thoughts in my mind made me decide to become plant base. I noticed I was throwing A LOT of food away. I WAS feeling sluggish, TIRED, unable to focus, THE HEADACHES were enough to either change my diet or die, I got food poisoning twice at fast food places. I was either bloated, had diarrhea, or constipation. I wanted a better me in personality. The change is hard because now I have to take time to care enough to prepare my food. It's been about 2 months and my change is beginning. I almost feel a little more spiritual 😇👣🙏💜💜👍I cook for my fur babies their diets are next 🐾🐾🐾🐕🐈‍⬛🦮

[@tinalouttit9543]

Question, My husband and I have been on the plant base diet since the beginning of the year. My husband is doing great and losing times weight. But He's still craving steak, hamburgers... The other problem is, he likes very few vegetables. He is expanding his taste buds Slightly. Can you suggest something for me to try to satisfy his desire of meat?. He is very texture oriented eater. Thank you

[@janetm2969]

Make some black bean walnut burgers for him 😊

[@Magnulus76]

It takes time for your microbiome to adapt- whole grains in particular can be problematic for somebody who hasn't eaten alot of them before, because they often contain rough, insoluble fiber which can cause bloating and constipation. Fruits and root vegetables are very good to have in the diet to supply calories, because they have a better balance of fiber and carbohydrates.

[@kerynl.sanchez9891]

Thanks! I’m not a fan of lentils or peas!

[@ettareid9140]

Thank you for the information about starting a plant base diet, I need to lose weight and become more healthy,l eat salad and vegetables but its hard for me to get away from chicken and fish.

[@abhayagarwal5097]

Thinking of chicken and fish as humans that deserve to live and not spend a life of abuse and exploitation will definitely help in looking for plant based alternatives and/or trying to mimick the flavour. I mean there are ppl that have been vegan for decades even when internet wasn't there. Just researching about veganism should tell you enough you need to know.

[@joanngonzalez4200]

Thank you! I’ve been PB years ago but need a refresher….good info

[@DrLaurieMarbas]

Glad it was helpful!

[@Magjes]

Great video thanks, I do like plant based eating.

[@adelhernandez4838]

Very helpful! Thank you for explaining the process so well!

[@truthdaisy2098]

Wow, very helpful information for first timer getting started.

[@DrLaurieMarbas]

Glad you enjoyed it!

[@whengchuang9418]

doc what oil you are using ? thanks❤

[@DrLaurieMarbas]

Hi, I don't use any oil.

[@serenity1ism]

My wife and just began the plant based way and we love it. The question is my wife had bariatric surgery and needs extra protein for her body. Do you have any suggestions how we could supplement her meal plan Tom Darr

[@amy2770]

There's protein in almost every veg, lentils beans tofu and quinoa is actually protein.

[@mikajla100]

This was very helpful, thank you.

[@FernandoSanchez-su6bf]

I love the way you explain everything ❤❤

[@DrLaurieMarbas]

Thank you so much 😀

[@clibornk]

My Microbiome is completely off. I have IBS-D and I think I have a Alpha Gal Allergy. Red Meat Pork Eggs and Gluten set me off. I think plant based in my best option.

[@sharit7970]

Look up Dr. Will Bulsiewicz; he's a plant based GI doc and has written a couple of books.

[@traumainducing3529]

What stores can I shop at that aren’t full of the processed foods? Should I go to a Whole Foods market?

[@DrLaurieMarbas]

Most grocery stores will have a produce section, cans of beans, dried beans, dried grains, etc. That is what you need to get started.

[@Inmate533]

I’d like to start a WFPB diet, but I want to make sure I’m getting all the nutrition I need. Are there any meal plans / books that you recommend?

[@DrLaurieMarbas]

There are a ton of books but I did a workshop with an ebook explaining everything. www.drmarbas.com/copy-of-workshop-recordings

[@jenniferjones8280]

Thanks for the inspiration, looking forward to making it wrk

[@DrLaurieMarbas]

You got this!

[@bryanalicea5270]

That was really helpful! Today is my first day trying a plant based diet. I haven't had any vegetables since I was a kid and now I'm 24. Any advice?

[@lauriemarbas4096]

Yes! HealthyHumanRevolution.com has awesome sources, especially the 7 day course which literally teaches you everything you need to know to transition to a healthy plant based diet.

[@DrLaurieMarbas]

Hi Bryan we have tons of resources about getting started on our website. healthyhumanrevolution.com

[@tjvincenzi3695]

Eat for health not for taste

[@sueme1954]

Expect stones.

[@wakeupsee]

@@tjvincenzi3695 I agree but it’s tuff to do constantly no?

[@jazzzzmm]

Love your video! Quick question…when talking rice/pasta is regular pasta and rice ok or should I be sticking with brown rice and whole wheat pasta? Thanks!

[@cr528]

I started 3 weeks ago but im doing 90% plant & still a tiny bit of meat & dairy. Inm shocked on how much better i feel already. Have diabetes & fatty liver 😮

[@DrLaurieMarbas]

Wonderful to hear this! Time to go all in!

[@ldjunkey1222]

How do I plan my whole food plant based meals to ensure I don’t experience severe gas?

[@DrLaurieMarbas]

Experiencing gas when transitioning to a plant-based diet is common, but there are several strategies to reduce it: 1. Gradual Transition: Introduce high-fiber foods gradually to allow your digestive system to adapt. Start with smaller portions and increase them over time. 2. Soak and Cook Legumes: Soaking beans and lentils before cooking can help reduce their gas-producing compounds. Cooking them thoroughly also aids digestion. 3. Choose Low-Gas Foods: Opt for less gas-producing vegetables like zucchini, spinach, and carrots. Gradually introduce higher-fiber foods like broccoli, cauliflower, and Brussels sprouts. 4. Chew Thoroughly: Chewing food thoroughly aids digestion and reduces the amount of air swallowed, which can contribute to gas. 5. Stay Hydrated: Drinking plenty of water helps move fiber through your digestive system, preventing constipation and reducing gas. 6. Probiotics: Incorporating probiotic-rich foods like yogurt (plant-based options available) or taking probiotic supplements can promote a healthy gut microbiome, aiding digestion. 7. Ginger and Peppermint: Consuming ginger or peppermint tea can help alleviate gas and bloating. 8. Avoid Carbonated Beverages: Carbonated drinks can introduce extra gas into your digestive system, exacerbating the problem. 9. Identify Food Sensitivities: Keep a food diary to identify specific foods that may cause gas and adjust your diet accordingly.