The 4-Hour Body Part 55

Answer: Either extensive whole foods, which requires prep time, or powdered protein, which requires budget.

The whole-food options will be covered in the case studies, though you'll see some soy products creep in. For supplementation, the most consistently recommended protein powders among vegan athletes are: Sun Warrior Chocolate Brown Rice Protein (rice protein)Pure Advantage Pea Protein Isolate (pea protein)Nitro Fusion Plant Fusion (rice, pea, and artichoke protein) I have also confirmed each of these as non-vomit-inducing when blended with 12 tablespoons of almond b.u.t.ter and either ice water, almond milk, or coconut milk.

WHAT CAN I EAT AS A VEGAN WHILE TRAVELING?.

Answer: If we mean whole meals, the easiest is Mexican or Thai food, just as on the Slow-Carb Diet.

Vegans opting for Mexican would order a number of sides like black beans (no lard), steamed veggies, and extra guacamole (this is fat- and calorie-rich and not to be neglected), either eaten alone or with corn tortillas. I suggest avoiding wheat, as do the world-cla.s.s vegan athletes I interviewed.

If caught in a bind with nothing but McDonald's and Pizza Hut in sight, a bag of 50+ raw almonds can sustain you for 10 or so hours until you find something more substantial. These can be found at almost all gas stations and airport magazine stores.

Worst-case scenario, choose mild hunger over breaking your rules.

WHAT SUPPLEMENTS SHOULD I USE?.

Answer: For essential insurance against serious health issues, ensure the following:13 [image]

My additional recommendations: [image]

The most important caveat of all: we can only identify deficiencies, and therefore supplementation, for things that scientists have isolated.

See the conclusion of the next chapter next chapter for important warnings related to this. for important warnings related to this.

The Case Studies For each case study, I'll extract the most salient lessons and include both weekly grocery lists and, in athletic examples, go-to staple meals.

Marque Boseman (male)-Vegetarian (male)-VegetarianAthletics: Noncompet.i.tive athleteObjective: Fat-loss using the Slow-Carb DietWeight: 189 pounds (220 pounds prior to diet)Height: 57Weekly food cost: $60Weekly food complexity: LowScott Jurek (male)-Vegan (male)-VeganAthletics: World-cla.s.s ultraendurance runnerObjective: EnduranceWeight: 165 poundsHeight: 62Weekly food and supplement cost: $400500Weekly food complexity: High________

Dr. John Berardi (male)-Omnivore (tested veganism for 28 days) (male)-Omnivore (tested veganism for 28 days)Athletics: Pro- and Olympic-level athletic coach, PhD in physiologyObjective: StrengthWeight: 187 poundsHeight: 59Weekly food cost: $80Weekly supplement cost: $60Weekly food complexity: Moderate The following case studies are not included in this chapter, sadly, due to s.p.a.ce restraints, but they can be found at www.fourhourbody.com/vegan-athletes.

Steph Davis (female)-Vegan (female)-VeganAthletics: World-cla.s.s rock-climberObjective: EnduranceHeight: 55Weight: 117 poundsWeekly food cost: $6080Mike Mahler (male)-Vegan (male)-VeganAthletics: Strength athleteObjective: Strength and metabolic conditioningHeight: 60Weight: 197 poundsWeekly food cost: $100125 (plus $60 in supplements) Marque Boseman Marque Boseman lost 31 pounds on the Slow-Carb Diet (13+ in the first month) while consuming no meat, and he has since moved to veganism.

Here is his basic profile:35-year-old software engineerMarried, one daughter, one son on the wayStarted at 220 pounds and 33% bodyfatEnded at 189 pounds and 25% bodyfatIn just under three months, he lost 31 pounds, 26 pounds of which was fat.He ran three miles, four days a week.His cholesterol dropped from 220 to 160.

MARQUE'S GROCERY LIST Marque spent just $60 per week on groceries, and his list requires 1015 minutes of shopping:

Large cartons of egg whites and/or tofu/milk/veggie protein powder. I tried to get around 19 grams of protein per meal.About 2 bags of black beans and/or chick peas and/or lentils. (Cheaper than canned.) 34 large bags frozen veggiesA jar of natural peanut b.u.t.ter no sugar added, or bulk nuts (easy way to supplement fats)Flaxseed oil and/or olive oil and/or guacamoleTahini (combine with chick peas and make hummus, good with the veggies)Salsa (All natural and no sugar. Make it if you have the time. I put this on my eggs when I got bored.) Exact portions aren't important, as adjustments will get you to your exact quant.i.ties by week three:

People may buy too little or too much the first week or two, but by week three they will know how much they need.

Marque explains his approach to tweaking the boilerplate Slow-Carb Diet:

The insight that helped me adapt the slow-carb diet to vegetarianism came from using DailyBurn (www.dailyburn.com) to track my food.After a few days of entering my food, I noticed that my nutrient ratios, calculated on DailyBurn, were 40:30:30 (carbs:protein:fats). My wife has always been big on the Zone Diet, so I recognized the ratio right away as identical. I was. .h.i.tting this ratio daily just by following your instructions, but eating only egg whites for my protein. As long as I reduced my carb intake from beans and vegetables, to account for the additional carbs I took in with soy products and dairy, my ratios were the same and I continued to lose weight.In other words: all of the protein sources in your original version are what I would refer to as "isolated" protein sources (chicken breast, fish, etc.) that contain almost no carbs. It's hard to find whole foods "isolated" protein sources as a vegetarian, so when I adapted this diet for vegetarianism, I thought of all the carbs in the protein-containing dairy or soy products as counting towards a total carb limit. I then subtracted veggies and legumes accordingly. For every 9 grams of carbs I got from a protein or fat source, I ate 9 grams of carb less from vegetable and legume sources. This helped me keep my ratios on track without much effort. The simplest solution to this problem is to avoid dairy and soy altogether, which I did for the most part.One might ask: why didn't I just switch to the Zone Diet? I didn't switch because the slow-carb diet as described by you is simpler and doesn't allow for "less favorable" foods which give less favorable results. It keeps things simple and is easier to follow. If I had just one last tip for following the slow-carb diet as a vegetarian, it would be simple: eat extra good fats. Since you are missing fats from animal-based protein sources, you need to supplement with flaxseed oil, olive oil, and nuts. 0.51 tablespoon twice a day did it for me. If I didn't supplement fats, I felt tired and mentally off.I have since become a vegan and removed soy from my diet completely. Currently my main source of isolated protein is pea and rice protein powders, my favorite being Plant Fusion by Nitro Fusion.

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Mike Mahler does not fit the vegan stereotype.

He's trained athletes like former UFC champion Frank Shamrock, he can one-arm military press a 97-pound kettlebell 10 times, and can one-arm kettlebell s.n.a.t.c.h a 105-pound kettlebell 17 times with each arm. This is at a lean bodyweight of 197 pounds.

He makes his own protein bars, and the following is his favorite recipe: 4 scoops of vanilla Sunwarrior Protein Powder (60 grams of high-quality protein and iron)2 tbsp almond b.u.t.ter (good protein, fat, and magnesium)1 tbsp cashew nut b.u.t.ter3 tbsp flax powder (contains omega-3 and fiber; increases ratio of good estrogens to bad)1 tbsp Maca (plant sterols, hormone support) cup walnuts cup Goji berries (high in vitamin A, vitamin C, and iron)2 tbsp pumpkin pie spice (loaded with healthy spices)1 tsp stevia1 cups water Preheat oven to 425. Mix everything in a bowl with a spoon until a thick paste forms. Divide into eight parts, then shape into cookies. Place on cookie sheets and bake for 15 minutes.

Total Nutrition Profile (all eight cookies) Protein: 79 g Carbohydrates: 63 g Fat: 30 g [image]

MARQUE'S FAVORITE MEALS AND STAPLE MEALS There is no need to complicate things:

One thing that has helped me a lot was to let go of the distinction between breakfast foods and "other meal" foods.My most frequent meal was eggs with salsa, some beans, probably some hummus, and some nuts. Often eggs were replaced by protein powder, salsa replaced by mixed veggies, and nuts replaced by flax seed oil. I tried to keep it really simple.

Choose a few meals and repeat. Simple wins.

Scott Jurek Scott Jurek is a veritable demi-G.o.d in the sport of ultramarathoning, which involves races of more than marathon length. He has won the 100-mile Western States Endurance Run an incredible seven consecutive times, twice won the Badwater Ultramarathon, described as "the world's toughest race," and also holds the American record for 24-hour running, in which he logged 165.705 miles to beat Rae Clark's 20-year-old record.

SCOTT'S GROCERY LIST Get ready to enter the mother lode. Scott's leave-no-stone-unturned approach is a sharp contrast to Marque's minimalism.

I had one of my unsuspecting researchers, Charlie Hoehn, head off to Whole Foods to gather the list and time himself, from entering the store to leaving the store.

He arrived at Whole Foods at 3:38 P.M P.M. and left at 6:20 P.M P.M. for a total time of: 2 hours, 42 minutes. 2 hours, 42 minutes. This was, of course, a first-time expedition, and Charlie had to search for everything. To account for this, I had him review locations within the store the following day and then repeat the drill the day thereafter. This was, of course, a first-time expedition, and Charlie had to search for everything. To account for this, I had him review locations within the store the following day and then repeat the drill the day thereafter.

For the second round of timing, Charlie rearranged all of the items on the list into groups based on areas of the store (to cut down on walking back and forth), and he had a friend tag along to read the list and check off items. Charlie's job was pure speed.

Sprinting around the store behind the cart like a kid on a Nickelodeon shopping spree, he cut the total time in the store down to 1 hour. 1 hour.

The total cost, regardless of time, was $541.09 $541.09.

Some of the items (supplements, protein powder) would be used over several weeks, so I also had Charlie determine the weekly cost for these items based on number of servings. This shaves off $121.83, giving you a new weekly total of $419.26 $419.26.

Scott's weekly shopping list is below, along with the subst.i.tute items Charlie bought (bolded) when he couldn't find them at Whole Foods. Keep in mind that this list is for a peak training period, when Scott would be consuming 5,0006,000 calories/day at approximately 6070% carbohydrate, 2030% fat, and 1520% protein. Feel free to skim, as the list is three pages long: [image]

This 30-inch receipt represents one week of food in the life of ultra-runner Scott Jurek. It is compared here to Charlie's free-range black schnauzer, which was also bought at Whole Foods for a BBQ later that evening.

2.8 oz Green Magma by Green Foods60 veg cap Udo's Choice Adult Probiotics by Flora Health30 veg cap Udo's Choice Super Bifido Plus by Flora Health (90 caps Nature's Way Primadophilus Bifidus) (90 caps Nature's Way Primadophilus Bifidus)2 cups raw organic almonds3 cups raw organic dates from The Date People (12 oz Whole Foods raw organic dates) (12 oz Whole Foods raw organic dates)30 oz Organic Hemp Protein + Fiber by Nutiva (2 16-oz Bob's Red Mill organic hemp protein) (2 16-oz Bob's Red Mill organic hemp protein)14 organic bananas2 bags frozen organic wild blueberries from Trader Joe's1 bag frozen organic strawberries from Trader Joe's1 bag frozen mango chunks from Trader Joe's1 bag frozen pineapple chunks from Trader Joe's1 bag frozen papaya chunks from Trader Joe's (They didn't have papaya, so I got one more bag of frozen mango chunks; all fruit bags are Whole Foods brand) (They didn't have papaya, so I got one more bag of frozen mango chunks; all fruit bags are Whole Foods brand)16 oz raw organic carob powder from Earth Circle lb raw organic shredded coconut bulk from Earth Circle (8 oz Let's Do...Organic! shredded unsweetened coconut) (8 oz Let's Do...Organic! shredded unsweetened coconut)14 oz Jarrow Fermented Soy Essence protein powder cup celtic sea salt bulk cup raw organic vanilla powder8 oz raw organic maca powder from Earth Circle17 oz Udo's Oil DHA 3-6-9 Blend by Flora Health17 oz Floradix Iron + Herbs by Flora Health5 So Delicious Coconut Milk Yogurt Plain by Turtle Mountain7 organic pink lady apples8 organic valencia oranges (Came in a bag of 12) (Came in a bag of 12)6 organic grapefruit7 organic pears16 oz raw agave nectar16 oz raw organic almond b.u.t.ter homemade with a Champion juicer (Just bought Whole Foods raw organic almond b.u.t.ter instead of making it with a juicer) (Just bought Whole Foods raw organic almond b.u.t.ter instead of making it with a juicer)1 loaf Ezekiel 4:9 cinnamon raisin bread by Food 4 Life16 oz raw organic walnuts (Got 12 oz) (Got 12 oz)2 lbs dried organic polenta bulk4 oz raw organic yerba mate bulk (Bought prepackaged tea bags) (Bought prepackaged tea bags)2 oz organic green tea bulk7 Clif C Bars1 lb organic quinoa bulk1 lb organic brown rice bulk lb organic dried pinto beans bulk (Bought 1 lb) (Bought 1 lb) lb organic dried red lentils lb organic dried french lentils3 pkgs tempeh30 oz raw nigari tofu by Wildwood (2 19-oz Denver Tofu) (2 19-oz Denver Tofu)1 lb organic Yukon or baby red potatoes2 bunches organic lacinato kale2 bunches organic arugula1 head organic romaine lettuce4 organic carrots2 organic yellow onions2 heads organic garlic2 organic red bell peppers1 head organic broccoli2 bunches organic collard greens2 organic avocadoes2 organic jalapenos6 organic roma tomatoes8 oz. organic buckwheat soba noodles by Eden Foods16 oz whole wheat noodles by BioNature1 cup nutritional yeast bulk8 oz organic Nama Shoyu6 oz organic miso paste by South Mountain (8 oz Miso Master organic) (8 oz Miso Master organic)16 oz extra-virgin cold-pressed organic olive oil by Bariani (17 oz Bella extra-virgin cold-pressed organic olive oil) (17 oz Bella extra-virgin cold-pressed organic olive oil)15 oz extra-virgin coconut oil by Nutiva8 oz organic unrefined sesame oil by Eden Foods (Whole Foods brand) (Whole Foods brand)4 bars organic dark chocolate in various flavors by Dagoba4 organic medium sweet potatoes lb raw organic pumpkin seeds bulk lb raw organic sunflower seeds bulk lb raw organic hemp seeds bulk1 pt Coconut Bliss Vanilla Island ice cream head organic cabbage2 lb container Clif Electrolyte Drink in Crisp Apple (2 16-oz Clif Quench Limeade) (2 16-oz Clif Quench Limeade)10 Clif Shot gels5 pkgs Clif Shot Blocks SCOTT'S FAVORITE MEALS AND STAPLE MEALS Breakfast or Post-Workout Recovery Blueberry Protein Power Shake1 banana fresh or frozen (peel, break into 2 pieces, and freeze overnight in freezer-proof container or bag) cup presoaked almonds (soak the almonds in water 34 hours or overnight)1 cup frozen or fresh blueberries2 cups water3 tbsp hemp protein powder3 tbsp Green Foods vegan protein powder4 to 6 dates or natural sweetener3 tbsp Udo's Oil DHA 3-6-9 Blend tsp sea salt tsp vanilla extract or raw vanilla powder Blend all ingredients in a blender until smooth. Serves 4.

Go Raw Carob Cashew Smoothie2 bananas fresh or frozen (peel, break into 2 pieces, and freeze overnight in freezer-proof container or bag) cup presoaked raw cashews (soak cashews in water 34 hours or overnight)2 cups water3 tbsp hemp protein powder cup raw carob powder3 tbsp Udo's Oil DHA 3-6-9 Blend tsp sea salt tsp raw vanilla powder Blend all ingredients in a blender until smooth. Serves 4.

Green Machine Pudding1 banana1 avocado2 apples2 pears3 tbsp spirulina Core apples and pears (leave peelings on). Pit and scoop out avocado. Blend all ingredients in high-powered blender like a Vitamix 12 minutes or until very smooth. Should have a pudding consistency. Serves 4.

Lunch Raw Dino Kale Salad1 large or 2 small bunches lacinato kale (also called black or dinosaur kale)1 small or large ripe avocado1 tsp sea saltjuice from 12 lemons or oranges cup raw pumpkin seeds (soaked in 1 cup of water, 46 hours)2 tomatoes, chopped*(for a bit of spice, but optional) Small pinch cayenne powder Wash and chop off ends of kale stocks (1 inch) and discard. Chop the rest of kale into 11-inch pieces and place in mixing bowl. Deseed, scoop out, and chop avocado. Add to kale along with sea salt and juice. Using a mixing spoon, ma.s.sage the ingredients for 5 minutes until the avocado, salt, and juice form a dressing and kale is fully covered. Add remaining ingredients and lightly mix. Salad can be served immediately or marinate for 12 hours at room temperature, allowing kale to absorb flavors. Serves 46.

On the Go Hummus3 cups garbanzo beans3 tbsp tahini3 tbsp tamari3 cloves garlic cup lemon, lime, or orange juice tsp c.u.min cup water Process all ingredients except water in blender or food processor. Add a small amount of water at a time to keep ingredients moving in blender or processor, as needed. Great with tortillas or pita and laced with kalamata olives for trailside lunch on those long runs. For a great sandwich, add slices of red bell pepper, tomatoes, and choice of salad greens. Serves 68.

Dinner Dinner #1: Scott's Sweet Potatoes, Garlicky Greens, and Tempeh Sweet Potatoes4 sweet potatoes, sliced in wedges1 tbsp olive or canola oil1 tsp sea salt1 tsp paprika1 tsp rosemary Preheat oven to 375. Toss potatoes with oil and seasonings. Arrange on a preseasoned baking sheet. Bake for 2030 minutes until potatoes are cooked through and lightly browned.

Garlicky Greens1 tbsp olive oil2 cloves garlic, minced1 jalapeno pepper, deseeded and minced (optional)1 bunch kale, collards, or chard, deveined and coa.r.s.ely chopped tsp sea salt or tamari Preheat skillet and olive oil. Saute garlic and pepper for 12 minutes. Add greens and salt. Saute for 58 minutes. Serves 4.

Calories per serving: 230, carbs: 38 g, protein: 4 g, fat: 7 g Lime Tamari Tempeh1 812 oz. pkg tempeh tsp olive oiljuice of one lime or lemon12 tbsp shoyu or 2 tbsp miso mixed with cup water Preheat large skillet with oil over medium low to medium heat. Slice tempeh into strips. Add tempeh to skillet. Saute for 58 minutes on each side or until lightly browned. Turn heat to very low or off, squeeze lime over tempeh, and sprinkle tamari or shoyu and allow flavors to blend 25 minutes.

Dinner #2: Tempeh Tacos medium-size onion, chopped3 cloves garlic, minced1 jalapeno pepper, minced2 tbsp olive oil2 10-oz pkgs tempeh, diced into cubes4 tbsp Mexican seasoning1 tsp salt1 cup water cup chopped cilantro12 whole grain or corn tortillasany combination tomatoes, avocadoes, romaine lettuce, cilantro, bell peppers, and jalapenos for garnishes Saute onion, garlic, and jalapeno in olive oil until soft. Add diced tempeh and continue to saute for 2 minutes. Add seasoning, salt, and water. Cook the mixture 1025 minutes, until enough liquid evaporates that you're left with a thickened sauce. Just before serving, add cilantro and stir.

Heat tortillas over a griddle or wrapped in foil in the oven. Fill each tortilla with 23 tbsp tempeh mixture and your choice of garnishes. Serves 46.

__________.

So how does an omnivore adapt when they try to move to a PPBD? That's where the next chapter next chapter and Dr. John Berardi come in. It's also where we'll look at the dangers of PPBDs and my conclusions. and Dr. John Berardi come in. It's also where we'll look at the dangers of PPBDs and my conclusions.

TOOLS AND TRICKS.

None! You'll need to read the next chapter next chapter to get those. to get those.

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End of Chapter Notes 12. This a.s.sumes the plants are not coming primarily from monocrops like soy, wheat, and corn. I believe that industrial production of annual grains has done as much damage to the environment as factory farms, based on habitat destruction (and therefore species eradication) and carbon footprint data. This a.s.sumes the plants are not coming primarily from monocrops like soy, wheat, and corn. I believe that industrial production of annual grains has done as much damage to the environment as factory farms, based on habitat destruction (and therefore species eradication) and carbon footprint data.

13. How do you make vegetarians smarter? Have them take creatine. In one double-blind placebo- controlled study ( How do you make vegetarians smarter? Have them take creatine. In one double-blind placebo- controlled study (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/?tool=pmcenrez), 45 young-adult vegetarians were given 5 grams of creatine daily for 6 weeks, and the researchers concluded that "Creatine supplementation had a significant positive effect (p<0.0001) on="" both="" working="" memory="" (backward="" digit="" span)="" and="" intelligence="" (raven's="" advanced="" progressive="" matrices)."="" 2="" grams="" per="" day="" did="" not="" replicate="" these="" results="" in="" separate="">

THE MEATLESS MACHINE II.

A 28-Day Experiment John Berardi PhD specializes in exercise and nutrient biochemistry. He has published studies on subjects ranging from plant-based supplementation and probiotics to the effects of exercise on protein requirements.

Through his company, Precision Nutrition, he has coached more than 50,000 clients in 100+ countries. In the last two winter Olympic games alone, Dr. Berardi's athletes collected more than 20 medals, and he's consulted for teams including the Cleveland Browns, Toronto Maple Leafs, Texas Longhorns, and the Canadian Olympic ski teams.

Individual athletes he's advised include: UFC welterweight champion Georges St. Pierre2006 Olympic cross-country skiing gold medalist Chandra Crawford2010 Olympic skeleton gold medalist Jon Montgomery2006 world rowing champion Jane Rumball2010 Olympic bobsled gold medalists Steve Holcomb and Steve Messler2009 Ironman Brazil winner Dede Griesbauer Berardi is also a meat-eater who decided to follow an almost 100% vegan diet for 28 days (January 12, 2009, to February 8, 2009) and attempt to gain muscular weight during it all.

It was an experiment many felt was destined to fail, and...

It succeeded.

He gained 7 pounds: 4.9 pounds of lean body ma.s.s and 2.1 pounds of fat.

Elegant Is Effective John consumed the same meals every day for 30 days: BEFORE BREAKFAST.

5 tablets BCAA (Biotest-5 g total) 2 capsules resveratrol (Biotest) 1 multivitamin (Genuine Health) 1 tablet vitamin D (Webber Naturals-1,000 IU total) 1 serving sublingual B-12 (Webber Naturals-1,000 mcg total) 500 ml (17 fluid ounces) water BREAKFAST.

3 whole eggs with 1 slice cheese (this was the exception; discussed later) 2 slices sprouted grain bread 1 cup vegetables 500 ml water 1 cup green tea 1 tsp Lorna Vanderhaeghe's Omega Vega (provides about 150 mg DHA) SNACK #1.

2 cups homemade granola (mix includes pumpkin seeds, unsweetened coconut, whole oats, almonds, pecans, cashews, pistachios, and dried fruit) 1 tbsp honey 1 cup unsweetened soy milk (So Nice brand) brand)14 LUNCH.

cup homemade hummus 2 whole wheat tortillas 1 cup veggies cup mixed beans (not canned) 1 sweet potato with cinnamon on top SNACK #2.

2 cups homemade granola (mix includes pumpkin seeds, unsweetened coconut, whole oats, almonds, pecans, cashews, pistachios, and dried fruit) 1 tbsp honey 1 cup unsweetened soy milk WORKOUT DRINK.

2 tsp BCAA (Xtreme Formulations-14 g total) 2 servings carbohydrate (Avant Labs-22 g total) 1,000 ml water AFTER WORKOUT.

1 cup mixed beans 1 cup quinoa (measured uncooked) 2 cups green veggies 2 cloves garlic 1 tbsp olive oil 1 tbsp garlic-chili flaxseed oil from Jarrow Formulas (Omega Nutrition) 1 tbsp curry powder 1 multivitamin (Genuine Health) 1 tablet vitamin D (Webber Naturals-1,000 IU total) BEDTIME SNACK.

2 scoops protein (Genuine Health Vegan) 1 scoop greens (Genuine Health Perfect Skin) Handful raw nuts 1 natural peanut b.u.t.ter and honey sandwich on 1 slice sprouted grain bread When Scientists Become Guinea Pigs As a trained scientist, John was able to pinpoint and explain the non-obvious, both physiologically and logistically.

First, an example of the former, fiber and lectin side effects:

High-calorie vegetarian meal plans are hard to digest. Diets high in plant foods contain a ton of fiber and lectins. Fiber is good for us in the right amount, but when fiber is consumed in excess, it prevents the digestion and absorption of other nutrients. It also upsets the stomach, leading to diarrhea, gas, and bloating.Furthermore, lectins can be problematic in and of themselves. Many people are lectin intolerant, and consumption leads to symptoms similar to lactose intolerance: ma.s.sive bloating, flatulence, and diarrhea. In fact, when I followed my plant-based diet, by the end of the day, my waist circ.u.mference, which is 32 inches upon rising, ballooned up to a full 42 inches. Not attractive, and very uncomfortable.

Second, a logistical example: the importance of "batching" food prep and preparing certain foods in bulk a few days or a week in advance. This helps prevent defaulting to vegetarian junk foods: