3. DR. JOHNS’S PROGRAM OUTLINE

Emphasizes [Centerpiece Foods- eat as much as you like😊]:

  • Vegetables -High Volume of Leafy Greens, Broccoli, Red Peppers, etc.
  • Fruit- Your choice.
  • Beans [Legumes]- Garbanzos, Black, Pinto, Edamame, Kidney Beans, Tempeh, etc.
  • Intact Whole Grains– Brown Rice, Farro, Buckwheat Groats, Wheat Berries, Oat Groats and others
  • Carbohydrates– like Sweet Potato, Beans, Fruit, and Intact Whole Grains
  • Seeds– like ground Flax and Chia seeds

Limits (eating “reasonable amounts”)

  • Tree Nuts– like raw Walnuts, Almonds, and Pistachios- see # below
  • Sweeteners– like Date Paste, Molasses, Maple Syrup and Fruit Juice. All used as flavorings only
  • Plant Foods High in Oil– like Avocado Tahini, Almond and Peanut Butter
  • Alcohol- small quantity
  • Meat Substitutes- like Impossible Meats, Tofurkey. Less than 8% of food.
  • Weighing Yourself- acts to falsely encourage or to undermine our focus (see note ## below)

Avoid (Strongly Discouraged)

  • Pressed Oils- like Olive, Canola, and Sunflower Oils from the bottle
  • Meat– Including Chicken, Fish, and Beef
  • Dairy– Cheese, Butter, Milk, and Yogurt
  • Refined Sugar- White or Brown Sugar, High Fructose and/or Corn Sweetener
  • Eggs– Chicken, Duck, Quail, Turkey, and Ostrich 😊
  • Calorie Counting and Weighing our Food [Read essay “Why we Don’t Count Calories.” In Client Read Second folder]

Supplements

For All on our Plant- Based Program- B12, Omega 3s (Flaxseed, DHA)
For Most- Vitamin D; Iodide
For Some [with Bone Fragility]- Calcium                                                                                            

# Nuts: Nuts are part of our nutritional program. They contain Omega 3s, phytonutrients and antioxidants we need for healing and disease prevention. However, they are higher in oil (fat); therefore, they are not a stand-alone snack, or a meal in themselves. They are eaten in small amounts in, and with, other foods.

## Weighing Yourself: It is an inaccurate guidepost at best

  • Water balance can cause weight fluctuations of 2 to 3 lbs. in any 24 hour period.
  • Unremitting adherence to Dr John’s Plant-Based nutrition guidelines adjusts your weight to the ideal (BMI about 23 to 24) over a few months- …months not days 😊.

Weigh yourself once each month. It is sufficient. Every 2 weeks is acceptable