Lifestyle medicine is as powerful or more powerful than medications. Please work with a qualified healthcare professional who can monitor your progress daily or weekly as you embark on your health journey. Your medications will need to be decreased.
Many web resources are available to help in your journey to health. I have organized them as Nutrition, Physical Activity, Emotional Wellness, Sleep, Smoking Cessation, Obesity or Combined-when the information falls into more than one category. I included a section on coaching videos and recipes that I have found helpful.
Nutrition
Nutrition Facts • nutrition videos by Dr. Michael Greger which are informative and entertaining
Canada's Food Guide • nutrition information that is plant-based
FoodData Central • nutritional content of foods
Academy of Nutrition and Dietetics • information on food, health and fitness
ADA Evidence Bases Library • evidence based information about nutrition
Self Nutrition Data • information about nutrition content of foods
Am I Hungry • information about mindful eating
Dr. Joel Fuhrman • a comprehensive website about nutrition
Physicians Committee for Responsible Medicine • nutrition information as well as "Jump Start" Programs
PlantPure Communities • information on where to find support groups for Whole-Food Plant-Based Eating
KIngston Whole-Food Plant-Based Group • Facebook Group dedicated to Whole-Food Plant-Based Eating in Kingston, ON, Canada
Out of the Doldrums • YouTube Channel devoted to the nutritional benefits of food
Nutrition Professor • Dr. Timaree Hagenburger, MPH, RD, EP-c website
Dr Caldwell Esselstyn • articles and podcasts about the power of whole-food, plant-based diet
Rip Esselstyn • a firefighters' perspective on a whole-food, plant-based diet
Vegetarian Society of Hawaii • Youtube videos about various aspects of nutrition
Center for Nutrition Studies • Dr. T. Colin Campbell was the lead researcher of "The China Study"
Vegan Health • An evidence-based website examining studies about minerals and vitamins
Plantrician Project Quick Start Guide Presentation • sign up to receive an amazing presentation about nutrition
How to Read A Nutrition Label • A resource from Baylor University in Texas, USA
Benefits of a Whole-Food Plant Based Diet • a short 6 minute video giving an overview of the benefits
Symptoms of Low Vitamin B12 • Dr. Greger explains that it is more than tingling fingers!
Heart Failure Reverses • case report of Heart Failure reversing with a plant-based diet!
Relapsing Polychondritis Reverses • a testimonial by a person who tried this diet, not scientific, but hopeful!
Physical Activity
Exercise is Medicine • information about exercise guidelines
National Physical Activity Plan • information about starting a physical activity plan
Motivation • a YouTube Video introducing Self-Determination Theory
Yoga • a YouTube Video summarizing the science behind yoga
Rediscover the Joy of Movement w/ Kelly McGonigal •a You Tube Video describing the importance in movement
Emotional Wellness
American Psychological Association • information about stress and emotional health
VIA Character Strengths • information about personal character strengths and how to leverage them for better results
Mindfulness On-Line • information about mindfulness based on Jon Kabat-Zinn's program
Yoga 4 the Rest of Us with Kathleen • trauma-sensitive yoga and mindfulness classes for the beginner
Sleep
American Sleep Association • information about how to get a good night sleep
Sleepwell • a not-for-profit resource from Dalhousie University
Dr. Matt Walker • a sleep researcher's TED Talk about how sleep helps immunity
Night Time Awakenings • solutions for waking up in the middle of the night
STOP BANG Questionnaire • Sleep Apnea questionnaire
Smoking CessATION
obesity
Obesity Canada • information about prevention and treatment of obesity
NIH Body Weight Planner • calories and weight loss calculator
Pennington Body Weight Loss Center • calories and weight loss calculator
Combined
AICR/WCRF • evidence-based lifestyle interventions to reduce cancer risk
American Cancer Society • information about quitting smoking, healthy eating, and physical activity
American Heat Association • a healthy living resources on quitting smoking, healthy eating, physical activity, sleep and
recipes
American Institute for Cancer Research • a "Reduce Your Risk of Cancer" tab which addresses nutrition, physical activity, and weight
Centers for Disease Control and Prevention • the National Diabetes Prevention Program
My Fitness Pal • information about exercise and nutrition
Lifestyle Facts • videos about all aspects of Lifestyle Medicine
Dr. John McDougall • comprehensive website about nutrition and lifestyle
Dr. Steven Lorme • Youtube Channel about nutrition and exercise
Dr. Dean Ornish • comprehensive website about nutrition and lifestyle
Pain • Youtube video that discusses different approaches to pain
Plant Proof Podcast • plant-based lifestyle podcast
The Power of Lifestyle Medicine • 11 minute clip explaining the life changing effect of lifestyle medicine
Atrial Fibrillation • 5 minute presentation how lifestyle medicine can prevent and treat this condition
Videos
code blue redefining the practice of medicine
Forks Over Knives
The Game Changers
This May Hurt - a different approach to chronic pain
CoACHING RESOURCES
recipes
VNutrtition and Wellnes • lemony pasta made in one pot!
Lighter World • recipe ideas based on activity level and personal preferences
The Nutrition Professor • nutrition professor who has created recipe resource
Dr. John McDougall • recipes indexed for each part of a meal
Forks Over Knives • searchable recipe window
Brenda Davis • Canadian Dietitian
The Whole Food Plant Based Cooking Show • website devoted to whole-food plant-based cooking
The Food Pharmacy • YouTube Channel with a great rice and bean recipe
Chef AJ • a fun YouTube Channel of amazing recipe (check out the Chef and the Dietitian)
Whole Foods Plant Based Australia • a great resource for festive whole-food plant-based recipes
Gift of Health • traditional Newfoundland recipes that have been made healthier
Positive Relationships
The Seven Principles For Making Marriage Work • Dr. John Gottman is an evidence-based researcher
Hold Me Tight • Dr. Sue Johnson explains the Emotionally Focused Couple Therapy
Animal products affecting Health
Saturated Fats and Toxins in Fish •Fish may contain mercury, polychlorinated biphenyls (PCBs), chlordane, dioxins, and dichlorodiphenyltrichloroethane (DDT -Physician Committee for Responsible Medicine
Hazards of Barbeque Meat • Barbeque releases carcinogenic (cancer causing particles)
Cholesterol in a Double Quarter Pounder with Cheese • 145 mg of cholesterol
Low fat Milk Associated with Parkinson's Disease •39% increased risk when consuming >3 glasses of milk compared to <1 glass
Whole Milk Associated with Prostate Cancer •43% increased risk of Prostate Cancer
Dairy Products Associated with Coronary Heart • replacing 5% of dairy products with plants decreased risk of Coronary Heart
Disease and Stroke Disease by 11% and Stroke Risk by 8%
Hormones in Milk •Cow's milk contains prolactin, IGF-1, PGE2,PGF2α,Tromboxan A2, cortisol,
Testosterone, 5α-esteroids, Progesterone, Esterone, 17β-estradiol, Esteriol
Prostate Cancer •Increased risk of lethal prostate cancer with egg, red meat and poultry
Cancer Death • a meta-analysis showing increased risk of cancer death with dairy
Postmenopausal Breast Cancer and Milk • Increased risk with drinking cow's milk
Sugar Affects Health
High Glycemic Index Foods Associated with increased risk of colon and bladder cancer.-EPIC Study
Added Sugar Intake Associated with of Cardiovascular Disease. JAMA Study
Plant-Based Diet prevents disease
Preventing Type 2 Diabetes •34% Reduction
Prostate Cancer •70% Reduction in Low Grade Cancer
Omega6:3 •plants help produce a favourable ratio
Omega 6:3and Modern Diet • the ratio can be as high as 50:1
Environmental Working Group • Lists the Dirty Dozen and Clean 15 in regards to fruits and vegetables
Cost of Healthy Plant-Based Diet • $1.50/day more
Soy Helps Breast Cancer • evidence for a beneficial effect of soy with regards to breast cancer