David Kater is delighted to bring you Handbook to Higher Health Consciousness. The timing couldn’t be better. We will see millions of people transition to plant-based eating over the next few years. This book is a comprehensive guide on how to make that transition and thrive. In this book, you will discover:
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How to save money
How to save time
Dealing with challenges
How to sustain your healthy lifestyle
Over 160 recipes and templates
How to cook recipe free
Online resources for every stage of the journey: apps, blogs, books, etc.
Why eat a plant-based diet?
Raising your health consciousness
In-depth nutrition information
Nutrition essentials
Daily food choices
How to start your transition
Kitchen preparation
Shopping for nutrition
Praise For
Handbook to Higher Health Consciousness
How to Transition to Plant-Based Eating to Heal Yourself and the Planet
By David A. Kater
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This book is the perfect place to dive in. In Handbook to Higher Health Consciousness, David Kater takes readers on a step-by-step journey toward good health. As an educator and communicator who has taken this same journey himself, David will expertly guide you through the process, offering practical advice and words of encouragement along the way.
– Neal Barnard, M.D., PCRM.org
David Kater has written a thoughtful indictment of the status quo, and an illumining road map that can guide many people to a better future. Read it, apply it, and thrive!
– Ocean Robbins, CEO, The Food Revolution Network
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There’s a food revolution underway with a rising awareness about the consequences of our food choices. The Handbook to Higher Health Consciousness is a beacon of helpful information that cuts through the fog and noise to provide you science-based facts about nutrition while raising awareness about how our food choices impact our health, the environment, and animal welfare. Complete with recipes from Tracy Childs, a leading Physicians Committee for Responsible Medicine Food for Life Instructor, it’s everything you need to know to live plant-strong and thrive!
– Liz Gary, Founder, New Options Food Group
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Moving to a plant-based diet is a journey. And like most adventures, you need a guide who has successfully traveled the path before you. In this comprehensive book, David takes you by the hand and walks you through the entire process. I'm happy the concept of recipe-free cooking has found a spot in this indispensable handbook, because it plays a pivotal role in moving away from processed meat and dairy substitutes. Instead, you'll learn to create meals based on whole foods, saving you time and money while keeping your taste buds happy and your tummy satisfied. Enjoy the journey!
– Patty "Sassy" Knutson, VeganCoach.com
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More Praise
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This is a fantastic book for transitioning to WFPB eating style! It has all the info on the why, plus tons of info on the how.
Of course, there are Tracy's wonderful recipes - plus she even included how to cook from templates rather than recipes, and how to cook many basics from scratch. I appreciated the many other helpful tips that I wish I had known when I started out, such as how to organize the kitchen, how to save time & money, how to deal with family who are not eating this way, how to deal with cravings, dining out, etc.
I'm amazed at the amount of information in this one book. There is a huge resource section plus reference notes and two indexes - a general one plus a recipe index, which really makes finding recipes quick & easy. I'm delighted that I bought one for myself.
– Jean Myers, BSN, MS, Director of Food Solutions, Switch Healthcare
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TABLE OF CONTENTS
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ABOUT THE AUTHOR
ABOUT TRACY CHILDS
ACKNOWLEDGEMENTS
FOREWORD
PREFACE
INTRODUCTION
CHAPTER 1: WHY EAT A PLANT-BASED DIET?
CHAPTER 2: HIGHER HEALTH CONSCIOUSNESS
CHAPTER 3: NUTRITION AND HEALTH
CHAPTER 4: DAILY HEALTH
CHAPTER 5: MAKING THE TRANSITION
CHAPTER 6: ESTABLISHING A SUSTAINABLE PLANT-BASED LIFESTYLE
CHAPTER 7: RECIPE-FREE COOKING
CHAPTER 8: RECIPES AND FOOD TEMPLATES
CHAPTER 9: RESOURCES
REFERENCE CITATIONS
GENERAL INDEX
RECIPE INDEX
FOREWORD
Congratulations! If you’ve opened this book, that probably means that you’re thinking about giving a plant- based diet a try. It’s a decision more and more people are making. We’re seeing doctors prescribe a plant- based diet to their patients to prevent and reverse chronic diseases and other health problems. We’re seeing top athletes, from the world of tennis to the NBA and NFL, choose plant-based diets to boost their recovery times and reduce inflammation. We’re seeing leading scientists and policymakers dropping the meat and dairy to fight climate change.
Regardless of what first sparked your interest in a plant-based diet, you’ve made a wonderful choice. But now you might be wondering: What next? Where do I start? This book is the perfect place to dive in.
In Handbook to Higher Health Consciousness, David Kater takes readers on a step-by-step journey toward good health. As an educator and communicator who has taken this same journey himself, David will expertly guide you through the process, offering practical advice and words of encouragement along the way. You’ll learn the basics, from navigating the grocery store to restocking your pantry. You’ll learn the answers to all your questions: Can I get enough protein? What about calcium? And inevitably, as with any change in life, when obstacles arise, you’ll learn to work through them, as David helps you navigate food cravings, social situations, and more.
The Handbook also contains more than 160 wonderful recipes that are worth the price of admission alone. In the book’s recipe section, David teams up with certified Food for Life instructor Tracy Childs, who has helped countless people in her community transform their health through her nutrition and cooking classes. Now she’s sharing her secrets with you. Whether you’re a beginner or experienced cook, the Handbook meets you where you are. The book offers step-by-step recipes, but it also features creative “templates” that teach you to pair foods and experiment with new flavors to build salads, smoothies, and more. And if you’re brave enough, David will even teach you how to cook without any recipes at all.
As you start experimenting with these recipes, you’ll notice a few things. First, you’ll realize how good they taste. And soon after, you’ll notice how good you feel. Eating this way will boost your energy and elevate your health.
For three decades now, my colleagues at the Physicians Committee for Responsible Medicine and I have put these foods to the test and proven their power in our clinical research studies. We’ve seen the power of these foods to lower blood pressure and cut cholesterol. We’ve seen them tackle arthritis, hormone problems, and digestive problems. We’ve tested the effects of a plant-based diet on folks with type 2 diabetes and found that the pounds soon start to melt away, blood sugar begins to stabilize, and, in many cases, the need for medication is eventually reduced or completely eliminated. We’ve seen countless participants completely transform their lives.
And now it’s your turn. I wish you the very best on your journey and encourage you to jump in, explore this book, test drive these recipes, and reap the benefits!
– Neal Barnard, M.D., PCRM.org
