A whole-foods, plant-based diet can cross over into many different types of lifestyles including

vegetarian, vegan or semi-vegetarian (flexitarian). Food is centered on fruits, vegetables, grains, legumes and tubers that are whole, unrefined, or minimally refined. Meat (including chicken and fish), dairy products and eggs, as well as highly refined foods like bleached flour, refined sugar, and oils should be minimized or excluded.

What you probably know about WFPB lifestyles…
You are less likely to develop heart disease, diabetes, strokes, breast cancer, colon cancer, prostate cancer and high blood pressure.


What you may NOT know about WFPB lifestyles:

  • You will have less body odor and bad breath – even morning breath
  • You will live longer
  • You will have increased energy – you just feel better
  • Your hair will be stronger, have more body and be shinier
  • Your nails will be stronger and longer
  • You will have less allergies and less food sensitivities
  • Your skin will be luminous
  • You will weigh less
  • You will reduce your risk of blindness from macular degeneration
  • You will reduce your risk of dementia (plant-based diets have a higher number of plant
  • compounds and antioxidants, which have been shown to slow the progression of Alzheimer’s disease and reverse cognitive deficits)
  • You will help the environment – A 70% reduction in greenhouse gas emissions and land use and 50% less water use could be achieved by shifting Western diet patterns to more sustainable, plant-based dietary patterns

What about not getting enough protein?

  • The largest mammals on earth eat only plants for protein – whales, elephants and gorillas
  • Tony Gonzalez, Venus Williams, Bode Miller, David Carter – elite athletes who are vegetarian
  • You need 0.36 grams of protein for every pound you weigh (150 lbs = 54 gr of protein/day)

“It’s too difficult to follow a WFPB lifestyle”:

  • It’s difficult dealing with heart disease, diabetes, hypertension, obesity or cancer just because of your lifestyle
  • It’s difficult to pay for medications, medical testing, ER visits, hospital stays, surgeries and doctor’s visits because of your lifestyle
  • It’s difficult to miss important life events with your family because of poor health due to your lifestyle
  • It’s difficult living in a world where the carbon footprint of a meat-lover’s diet is double that of a vegetarian diet

An example of one day of WFPB eating:

  • Breakfast: oatmeal with berries
  • Lunch: vegetable sushi on brown rice and a large salad
  • Dinner: spaghetti with olive oil, garlic and spinach, side of mushroom and tofu stir fry
  • Snacks: one apple, 3 clementines, celery and green peppers with guacamole
  • For your sweet tooth: strawberries dipped in melted dark chocolate



My medical practice in Philadelphia, Pa specializes in helping patients stay healthy. Schedule a meet and greet today to find out how you can improve your lifestyle and prevent disease.

Dr Vicki Bralow