© 2015 | Doctor Paul Palmer

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Introduction

Whether you want to transition to a plant-based lifestyle permanently, or simply integrate healthier plant-based habits into your life, I can help you transition into your Sustainable Self.

What is the Sustainable Self Program?

The Sustainable Self Program assists you in transitioning to a healthier plant-based lifestyle that is sustainable in the long-term. With the personal guidance of Doctor Paul, a registered chiropractor and plant-based lifestyle coach, you will embark on a step-by-step 12 week program which will provide you with all of the key tools to ensure a successful transition to your Sustainable Self.

Step-by-Step Program

The Step-by-Step Program comprises 3 phases, namely:

Interactive Phase Response Phase Alkaline Phase

Interactive Phase

The Interactive Phase is the most challenging phase of the program and aims to educate the client on various aspects of living a plant-based lifestyle and to provide the client with a personalized easy-to-follow program. This phase is interactive as the client is assessed weekly for 4 weeks during one-on-one consultations with Doctor Paul to objectively determine the client’s current health status. This then enables both the client and coach to tailor the program according to the client’s goals.

© 2015 | Doctor Paul Palmer

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The Interactive Phase includes the following:

Litmus paper testing Blood pressure testing Blood glucose testing Body fat testing Referral for a “Nutrient Profile” blood test (B12, Iron etc.) Health Questionnaire Food diary FAQ and Information Sheet Introduction to documentaries and social media content Intensive education Book recommendations Recipes One-on-one shopping session with Dr. Paul Weekly Factsheet Tailored Exercise Program

Response Phase

The response phase is an 8 week period where your response to your new lifestyle is carefully monitored in order to ensure your health and success.

This is the phase where we fine tune the eating program and tailor it to suit your lifestyle. Although there are certain fundamentals, like excluding/limiting animal products, there are still a variety of approaches and each client will prefer different things. The aim is to make it as easy for the client to stick to it by determining what they prefer and build the lifestyle around that. As many people don’t get exposed to many of the foods in this program there will be some trial and error initially until we find foods that work for you.

© 2015 | Doctor Paul Palmer

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Program Basics

•The aim is to transition to a diet consisting predominately of plant foods, including whole grains and whole-grain products (such as potatoes, rice, pasta, tortillas, and whole-grain bread), and a wide assortment of vegetables and fruit.

•The key is to exclude/limit animal foods, including red meat, poultry, dairy products, eggs, and fish – all of which provide toxic levels of fat, cholesterol, protein and, very often, infectious agents and harmful chemicals. At the very least, we need to decrease the frequency at which these foods are consumed.

•The exclusion of all oils including olive oil, sunflower oil, and coconut oil. Oils are nothing more than liquid fats that increase obesity, which in turn, depresses immune function and contributes to the most common chronic diseases.

•Use spices and small amounts of sugar and salt to enhance the flavor of food.

•Exercise as simple as a daily walk to more advanced exercises depending on the client.

Just a few weeks to Profound and Lasting Change

The dietary and lifestyle habits above may sound challenging at first, but taken step by step it will become a way of life that is so natural you won’t believe how easy it is.

Your body is meant to be healthy and it shouldn’t need drugs or surgery except in times of emergency. Why then do we see so many people dependent on these interventions? The answer is this: all too often it’s the food we eat that is making us sick.

Our blood, arteries, and cells are not designed to function under so much fat and cholesterol. Our intestines are not designed to function in the absence of fiber. Our

© 2015 | Doctor Paul Palmer

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immune system is not designed to function without an abundant supply of plant-based nutrients and phytochemicals.

With our cells drowning in fat, cholesterol, animal proteins and artificial chemicals, and our immune system deprived of what it needs to maintain itself, it’s no wonder so many of us get cancer, heart disease, high blood pressure, adult-onset diabetes, arthritis, osteoporosis, and other age-related illnesses.

The body uses fat primarily for energy storage when no food or other immediate source of fuel is available, and cholesterol is needed for many critical cellular functions, so both are part of a normal, healthy body. Having said that, the body produces all the cholesterol it needs; and as for fat, plants already contain adequate amounts and only plants make the essential fatty acids your body needs to function. What’s more, plant foods never contain cholesterol.

Vegetable Oils are Not Health Foods

Even poly and monounsaturated fats – found in large amounts in vegetable oils and fish – have been shown to depress the immune system, increase bleeding and promote cancers, especially those of the colon, prostate and breast. Because all fats are easily stored by the body, too much dietary fat makes people overweight and lays the foundation for a host of other problems like heart disease, cancer, and adult-onset diabetes.

Nutrients

Nutrients are the raw materials your body needs to function properly and these can be split into two types – the ones your body can make by itself and the ones it can derive only from your food. The latter are called “essential” nutrients.

© 2015 | Doctor Paul Palmer

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There are 13 essential vitamins. Eleven are made in abundance by plants. The two that are not produced by plants are vitamins D and B12, both of which are stored in your tissues for long periods of time. You’ll get enough vitamin D with adequate exposure to sunlight and B12 can be easily supplemented.

The Foods

The following foods are high enough in calories that they can serve as the main part of a meal:

Whole Grains

• barley • oats • brown rice (white is ok) • quinoa • rye • couscous (refined wheat) • corn • wild rice • millet

Egg-Free Pastas

Pastas come in many shapes including spaghetti, macaroni, etc. Most of these are made from highly refined flours and therefore should play a small role in your diet.

• Corn pasta (no wheat) • Whole wheat pasta • Durum wheat pasta

© 2015 | Doctor Paul Palmer

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Roots

• Sweet Potatoes • White Potatoes

Squashes

• Butternut • Pumpkin • Gemsquash

Beans:

• Red Kidney • Black • Mung • Fava (Broad) • Garbanzo (Chick-Peas)

Lentils:

• Brown • Red • Green

Peas:

• split yellow • split green • whole green

© 2015 | Doctor Paul Palmer

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Don’t Eat: Possible substitutes:

Cow’s Milk (for cereal or cooking)

Low-fat rice milk, fruit juice, water, use extra when cooking hot cereal or pour over cold cereal

Cow’s Milk (as beverage) None; drink water, juice or herb tea

Butter None

Cheese There are some vegan cheeses available but mostly are highly processed and not ideal

Yogurt None

Ice cream Pure fruit sorbet, frozen juice bars

Eggs (for baking) Egg Replacer

Eggs (for eating) None

Meat, poultry, fish Starchy vegetables, whole grains, pastas, and beans

Vegetable oils (for pans) None; use Teflon, Silverstone, or silicone-coated pots and pans

Vegetable oils (in recipes)

None; omit oil or replace with water, mashed banana, or applesauce for moisture

Milk Chocolate Dairy free chocolate

Colas and un-colas Mineral water or seltzer (flavored or plain)

Sweets (with Gelatin) Any sweet without gelatin (Jelly Tots)

Jelly Gelatin-free jelly

© 2015 | Doctor Paul Palmer

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Alkaline Phase

The Alkaline phase begins once your litmus paper testing indicates that you are in an alkaline state. Once in this alkaline state, the aim is to either to further progress any weight related goals via exercise modification and diet variation or to simply continue to assist with the maintenance of a sustainable plant-based lifestyle. This maintenance will all depend on the individual needs of the client.

Conclusion

You have stumbled upon a program that will probably be regarded by most as controversial but this does not change the body of evidence that indicates that this lifestyle is the primary line of defense against disease. Through the program, you will learn why certain foods cause chaos in the body and how we have been led to believe that the body requires these when it is definitely is not true.

I am very excited for you because my wife and I have been through this journey and we have found an effortless lifestyle that not only ensures our health but allows us to eat guilt free and with the knowledge that every bite helps us to become healthier, happier people. Although the journey may not be easy for some, the results are inevitable and that in itself is incredibly exciting.

Welcome to your Sustainable Self!