- Forks Over Knives

Butternut Squash with Orange Glaze

Ellen Boeke — Fri, 29 Dec 2023 16:00:00 +0000

Not sure what to do with that extra butternut squash lying around? We’ve got you covered: Chop it into cubes, coat it in a tasty orange glaze, and then roast it to tender perfection. The citrusy marinade features garlic and allspice to bring some savory balance to the zesty fruit, while a dash of maple syrup complements the squash’s natural sweetness. Serve this as a side dish during the winter months when you’re craving something warm, bright, and nourishing. This butternut squash recipe would also be great to incorporate into grain bowls to add a yummy root veggie component!

For more inspiration, check out these tasty ideas:

Curried Butternut Squash and Cauliflower Stew
Butternut-Bulgur Chili
Butternut Squash Steak Supper
Or take a look at our full collection of butternut squash recipes

Yield: Makes 4 cups

Time: 55 minutes

1½ teaspoon orange zest
½ cup orange juice
1½ tablespoons pure maple syrup
1½ lb. butternut squash, peeled and cut into bite-size pieces (about 6 cups)
3 cloves garlic, minced
⅛ teaspoon ground allspice

Instructions

Preheat oven to 400°F. Line a rimmed baking sheet with foil or parchment paper.
In a large bowl stir together orange juice and zest, maple syrup, garlic, and allspice. Add squash; toss to coat. Spread evenly in prepared pan. Season with pepper. Cover loosely with foil and roast 30 minutes.
Uncover and roast 10 to 15 minutes more or until tender, stirring once or twice.

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Curried Sweet Potato Soup

Darshana Thacker Wendel — Thu, 28 Dec 2023 16:00:00 +0000

Velvety smooth and packed full of luscious flavor, this curried sweet potato soup is ideal for cozying up to on cold nights. Bell peppers and onion are roasted alongside the sweet potatoes to draw out their natural sweetness, and then all the veggies are tossed in a blender with curry powder, red pepper flakes, garlic, and apple cider vinegar for a touch of acidity. If you have a high-speed blender, you can heat the soup on your blender’s soup setting and skip reheating it in a pot. Once the soup is ready to serve, top each bowl with crunchy pumpkin seeds for some nice textural contrast, and dig in.

For more sweet potato soup recipes, check out these tasty ideas:

Yield: Makes 7 cups

Time: 65 minutes

2½ lb. sweet potatoes, peeled and cut into 2-inch wedges or chunks
2 large red bell peppers, cut into big chunks
1 medium yellow onion, cut into 2-inch wedges or pieces
6 cloves garlic
4 cups low-sodium vegetable broth
½ teaspoon curry powder
¼ to ½ teaspoon crushed red pepper
1½ teaspoon apple cider vinegar
Sea salt, to taste
1 tablespoon pumpkin seeds

Instructions

Preheat oven to 375°F. Line two baking sheets with parchment paper. Spread sweet potatoes, bell peppers, onion, and garlic on prepared baking sheets. Bake 40 minutes or until potatoes are tender.
Transfer baked vegetables to a blender; add broth. Cover and blend until smooth. (Blend in batches, if necessary.) Transfer to a large pot. Stir in curry powder and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes to blend flavors.
Stir in vinegar and season with salt. Top servings with pumpkin seeds and additional crushed red pepper.

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Khichdi (Spiced Lentil and Rice Porridge)

Juliana Hale — Thu, 28 Dec 2023 04:00:00 +0000

Khichdi is a traditional Indian dish that features a base of creamy lentils and rice laced with aromatic spices. The texture is similar to a thick pea soup, and our version includes bite-size chunks of potatoes, tomatoes, and peas to add some extra substance. A symphony of seasonings—including cumin, cinnamon, cardamom, and cayenne—strike the perfect balance between savory, sweet, and spicy, which means you could enjoy khichdi for breakfast just as easily as you could include it on the dinner table. Here, we add an extra layer of yum with a homemade cashew cream that adds a yogurt-like creaminess and subtle tang to the porridge. Feel free to top with red pepper flakes or fresh cilantro before you dig in!

For more vegan lentil recipes, check out these tasty ideas:

Kale and Lentil Salad with Potatoes
Lentil and Spinach Soup
Harvest Vegetable Casserole with Lentils and Gravy
Or take a look at our collection of vegan lentil recipes

Yield: Makes 7 cups

Time: 60 minutes

¼ cup raw cashews, soaked 10 minutes in boiling water
½ teaspoon onion powder
½ teaspoon garlic powder
¼ to ½ cup unsweetened, unflavored plant-based milk
1 cup brown basmati rice
1 cup split mung beans or yellow split peas
1 cup chopped onion
1 cup chopped yellow bell pepper
½ teaspoons sea salt
½ teaspoon ground cumin
½ teaspoon ground turmeric
¼ teaspoon ground cardamom
¼ teaspoon ground cinnamon
⅛ teaspoon cayenne pepper
1 cup chopped russet potato
1 cup chopped roma tomatoes
½ cup frozen peas

Instructions

For Cashew Cream, in a small food processor combine the cashews, onion powder, and garlic powder. Pulse until finely ground. Gradually add the plant-based milk while processing until sauce is creamy. Set aside until ready to use.
Place rice and mung beans in a fine-mesh sieve. Rinse under cold water until water runs clear.
In a large saucepan cook onion and bell pepper over medium 3 minutes or until tender, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Stir in the next six ingredients (through cayenne pepper). Cook 1 minute more. Add rice and mung beans, potato, and 5 cups water. Bring to boiling; reduce heat. Cover and simmer 30 minutes.
Stir in tomatoes and peas. Cook 15 minutes more or until vegetables are tender and mixture is the consistency of porridge. Drizzle servings with Cashew Cream.

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How to Prevent and Treat Heartburn Without Medication, According to Gastro Docs

Dana Hudepohl — Tue, 26 Dec 2023 16:00:00 +0000

One in 3 Americans experience heartburn every single week, according to a survey published in the journal Gastroenterology, and many who take popular heartburn medications continue to have symptoms. Fortunately, medication isn’t the only remedy. “By adjusting diet and lifestyle, you can get to the root of the issue—and sometimes reverse it altogether,” says Vanessa Méndez, M.D., a triple board-certified gastroenterologist. Though heartburn is common, it’s not harmless. Ignoring it over time can lead to serious complications. Here’s what you need to know and how to take control.

What Causes Heartburn?

When you swallow food, it passes through your throat and esophagus. A ring of muscle fibers at the bottom of your esophagus, called the lower esophageal sphincter (LES), relaxes to let the food pass into your stomach. If the sphincter doesn’t seal back up properly, it can lead to acid reflux, where stomach acid leaks back into your esophagus. One of the most common symptoms of this acid backwash is a burning feeling in the upper abdominal area or chest.

How to Avoid It

Head off uncomfortable heartburn with these tips from gastroenterologists.

Time your meals.

Try to avoid eating right before high-intensity exercise like running or weightlifting, and at least two hours before going to bed. “Gravity is always at play, and as simple as it sounds, it plays a role in how food moves through the digestive system,” says Méndez. When you lie down flat at night, gravity works against you.

Slow down at mealtime, and stop eating when you’re full.

“For some people heartburn can be a rare, short-lived experience after a large overindulgent meal,” says gastroenterologist Sarina Pasricha, M.D., MSCR. Eating slowly and having smaller, more frequent meals may protect you against heartburn.

Avoid fatty foods.

Foods that are common in the standard American diet (SAD)—such as fried food, ultraprocessed foods, and high-fat meats and cheese—are common triggers. High fat content in foods increases the time food spends in the stomach, and the more time it spends in the stomach, the more opportunity the acid has to come back up. SAD foods can also contribute to weight gain, and abdominal fat is one of the biggest risk factors for heartburn, according to the American College of Gastroenterology.

Choose whole plant foods.

“Whole plant foods are packed with fiber that is digested further down the intestinal tract, putting less strain on the stomach,” says Mendez. “This results in a decreased release of gastric enzymes and acid.” A study of people with acid reflux who consumed a plant-based diet with high amounts of fiber showed a 63% reduction of symptoms in six weeks. A WFPB lifestyle can also keep weight in check. “Weight loss can also significantly help with heartburn symptoms,” says Pasricha.

Keep a food journal.

Do you get heartburn after eating spicy food? Or after consuming acidic foods, like citrus or tomato sauce? Do you see a pattern after consuming other common triggers including alcohol, carbonated or caffeinated drinks, or medications such as ibuprofen? By listening to your body’s signals, you can find clues and change your approach.

How to Treat Heartburn

When heartburn strikes, try these natural remedies for quick relief.

Take a deep breath.

In a small randomized controlled trial published in Gastroenterology, people with gastric reflux who were instructed to use deep diaphragmatic breathing for 30 minutes after each meal decreased the amount of acid reaching their esophagus after a meal by half.

Avoid peppermint.

Many people associate peppermint with soothing an upset stomach, but it has the opposite effect on heartburn. Peppermint can relax the LES and worsen reflux symptoms, says Pasricha.

Drink soy milk.

Plant-based milk, especially soy because of its higher level of protein, can help neutralize any acid that makes its way up, says Will Bulsiewicz, MD MSCI, a board certified gastroenterologist and author of The Fiber Fueled Cookbook.

Work with gravity.

Using a pillow wedge to elevate your head at least 6 inches can invite the assistance of gravity at bedtime.

If It Keeps Happening

If you have heartburn more than twice a week, you may have gastroesophageal reflux disease (GERD). This repetitive acid reflux, over time, can damage the esophagus and lead to serious health problems, including Barrett’s esophagus (a precancerous condition). Other signs of GERD include regurgitation, sore throat, sour or dry mouth, trouble swallowing, dental erosion, laryngitis, the feeling of food caught in the throat, and asthma. If you have these symptoms, it’s important to see your doctor.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post How to Prevent and Treat Heartburn Without Medication, According to Gastro Docs appeared first on Forks Over Knives.

The Most-Loved Forks Over Knives Recipes of 2023

Megan Edwards — Fri, 22 Dec 2023 18:28:23 +0000

As 2023 draws to a close, we’re proud to reflect back on another year of whole-food, plant-based meals for the books. Here at FOK, our mission is to provide accessible, flavorful, and healthy plant-based recipes that help prevent chronic disease and support your well-being from the inside out. We’ve rounded up our most-loved snacks, main courses, and desserts from the past 12 months for a culinary celebration of our thriving community. From perfectly portioned mini casseroles to drool-worthy finger foods and to vegan twists on classic desserts, this list is a great showcase of the versatility—and deliciousness—of a WFPB diet. Enjoy!

The post The Most-Loved Forks Over Knives Recipes of 2023 appeared first on Forks Over Knives.

I Took 40 Points Off My Cholesterol in Just 3 Weeks on a Plant-Based Diet

Julia Dunaway — Thu, 21 Dec 2023 17:21:14 +0000

Growing up, I ate a lot of standard American fare. My mother, who was Japanese, was a fantastic cook, gardener, and artist, and sometimes she would make dishes that she grew up with or food from other types of cuisines, but most nights it was fried chicken, beef stew, or spaghetti.

When I was 10, my father was concerned that I seemed heavier than the other girls in my class. My parents put me on a diet that was all about counting calories. I stayed on some type of weight-loss diet for the next 50 years. It never really worked. I’d deprive myself, lose some weight, then binge and gain it back. I always felt hungry.

I joined the military when I was 19 and remained fairly healthy throughout my 30 years of service. I always carried some extra pounds, but I was never obese. I stayed physically active (with four kids, I was always on the go) and tried to follow a Mediterranean diet.

Cardiovascular Troubles

In my 40s, I was diagnosed with high cholesterol, and my doctor warned me that I’d need to start taking medication if I didn’t make some lifestyle changes, but I more or less shrugged it off.

One day in 2007, I was working out at the gym when my head started pounding. I went to the hospital. The doctors found a tumor on the left atrium of my heart, and I had to undergo open-heart surgery. The experience made me more health-conscious, especially in light of my family history of heart disease, kidney disease, and Type 2 diabetes. After being discharged from the hospital, I thought, “I need to do something.” Still, I didn’t do anything for quite a while.

Discovering Plant-Based Cooking

I’d always loved cooking and dreamed of becoming a professional chef, and in 2008, while still on active duty, I enrolled in culinary school. After graduating, I started my chef business and began teaching cooking classes.

In 2017, the Blue Zones Project was looking for chefs to lead plant-based cooking demos in my town of Fort Worth, Texas. I’d read The Okinawa Program and The Blue Zones years earlier and always had it in the back of my mind that I should try eating more plant-based, so I applied and was chosen to be a local chef in the project. I led cooking demos at various businesses, churches, and schools—but I wasn’t ready to adopt a 100% plant-based diet myself just yet.

A Turning Point During the Pandemic

In February 2020, a lipid panel showed that I had a total cholesterol level of 211, LDL of 125, and triglycerides in the 190s. Soon after that, the pandemic hit, and I gained more weight while stuck at home. I felt terrible.

That’s when I read How Not to Diet by Michael Greger, MD, and learned about his Daily Dozen: a checklist of healthy foods to try to eat every day, including beans, berries, greens, whole grains, and other whole plant foods, while also exercising daily and drinking plenty of water.

I decided to eat nothing but those healthy plant foods for 21 days, and I started exercising 45 minutes a day. I was pleasantly surprised that once I started eating oil-free, whole-food, plant-based (WFPB), I didn’t feel hungry all the time.

Results in 3 Weeks

In just three weeks on a plant-based diet, my total cholesterol dropped by 40 points, my LDL dropped by 25 points, and my triglycerides dropped by 80 points. I also lost a few pounds. After seeing those results, I decided to stick with the WFPB way of eating.

Since going all in on WFPB, I’ve lost 30 pounds—and, more importantly, I’ve kept the weight off. I walk 5 miles daily and lift weights two hours a week. I’m 69 years old, and I have no aches, pains, or any of the other problems that often plague people in my age group. I enjoy cooking every day and coming up with creative new plant-based dishes, which I share on YouTube. I feel like I’ve cracked the code for how to lose weight, keep it off, and keep myself in good health, and my purpose in life is to help others do the same.

My Tips for Success in Going WFPB

Over the past few years, I’ve helped many people make the transition to WFPB. These are my best tips for getting started and sticking with it.

1. Learn to cook.

Restaurant meals and prepackaged meals from the grocery store are often too salty and fatty. The WFPB way of eating is much easier and more enjoyable if you prepare your own food, using seasonal produce and fresh herbs and spices for flavor.

2. Keep it simple.

I like to give people five core recipes that can easily be customized and transformed into other dishes: Think bean chili, veggie burgers, Asian noodles, miso soup with vegetables and tofu, and beans and rice.

3. Find 2 or 3 breakfasts you love.

Try out several, such as hot oatmeal, steel-cut oats, overnight oats, savory grain bowls, sprouted whole grain toast with nut butter, and smoothies with greens.

4. Be willing to stand alone.

Buy-in from family and friends is wonderful, but if you’re the only one you know following the plant-based way of eating, it’s still possible to succeed. Be positive about your choices, not apologetic. Do what you need to do even when it’s difficult.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post I Took 40 Points Off My Cholesterol in Just 3 Weeks on a Plant-Based Diet appeared first on Forks Over Knives.

Creamy Sweet Potato Pudding

Ellen Boeke — Thu, 21 Dec 2023 17:19:06 +0000

The secret to creating a silky smooth sweet potato pudding? Ripe avocado. The creamy green fruit adds luscious texture to the potatoes, and any avocado flavor is masked by caramel-like dates and sweet vanilla extract. Sweet and spicy pecans add a pleasant crunch to this heavenly dessert, while a pinch of sea salt on each serving really makes the flavors pop. Dig into this produce-packed pudding when you’re craving an indulgent treat without all the unhealthy ingredients.

For more inspiration, check out these tasty ideas:

Yield: Makes 3 cups

Time: 4 hours 25 minutes

1 10-oz. purple sweet potato, peeled and coarsely chopped
1 ripe avocado, halved, seeded, and peeled
¾ to 1 cup unsweetened, unflavored plant-based milk
6 Medjool dates, pitted and soaked
1 teaspoon pure vanilla extract
Pinch sea salt
3 tablespoons whole or broken pecans
2 teaspoons pure cane sugar
Pinch cayenne pepper (optional)
Flaky sea salt, to taste

Instructions

Place potato pieces in a steamer basket in a large saucepan. Add water to saucepan to just below basket. Bring to boiling. Steam, covered, 7 minutes or until very tender. Transfer to a food processor and let cool.
Add the next five ingredients (through pinch salt) to food processor. Process until smooth, adding more milk if needed to reach desired consistency. Spoon into six 4-oz. serving dishes. Cover and chill at least 4 hours.
Meanwhile, place pecans in a dry small skillet. Sprinkle with sugar and cayenne (if using). Heat over medium 5 minutes or until sugar melts and coats nuts, stirring occasionally. Transfer to a parchment-lined plate. Sprinkle lightly with flaky salt. Let cool.
Sprinkle pudding with glazed pecans.

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Jasmine Rice Bowls with Glazed Eggplant and Oyster Mushrooms

Juliana Hale — Wed, 20 Dec 2023 18:24:53 +0000

These produce-packed rice bowls are hearty, healthy, and full of flavor. It all starts by creating a savory-sweet glaze of mirin, soy sauce, miso, ginger, and maple syrup to coat the eggplant and oyster mushrooms. Once the veggies have been infused with the Asian-inspired sauce, hot jasmine rice and chewy edamame are stirred into the pan to form the base of the grain bowls. All that’s left to do is top each serving with your favorite raw veggies, such as carrots, radishes, and cucumbers, and sprinkle with cilantro for an herbal garnish. This recipe calls for cashews as a topping, but feel free to omit if you are nut-free. The tantalizing combination of saucy, cooked ingredients with crunchy, fresh produce is an absolute winner and ensures this meal is a worthy addition to your regular recipe rotation.

Tip: If you want more moisture in these bowls, stop cooking the eggplant mixture while there is still just a little liquid in the skillet.

For more vegan eggplant recipes, check out these tasty ideas:

Grilled Chinese Eggplant with Spiced Vinegar Sauce
Roasted Eggplant Gyros with Watermelon Rind Pickles
Thai Basil Eggplant
Or take a look at our full collection of eggplant recipes

Yield: Makes 4 bowls

Time: 35 minutes

2 tablespoons mirin (sweet rice wine)
2 tablespoons reduced-sodium tamari or soy sauce
1 tablespoon pure maple syrup
1 tablespoon red miso paste or tahini
1½ teaspoons grated fresh ginger
¼ teaspoon crushed red pepper
1 medium eggplant, peeled and cut into 1-inch cubes
8 oz. fresh oyster mushrooms, stems removed, caps halved or quartered, or enoki mushrooms, divided into small clusters
4 cups hot cooked brown jasmine rice
1 cup frozen shelled edamame, cooked according to package directions
¼ of an English cucumber, cut into ribbons with a vegetable peeler
½ cup matchstick-cut carrot or thinly sliced radishes
¼ cup fresh cilantro leaves or bias-sliced scallions
¼ cup dry-roasted cashews, coarsely chopped

Instructions

In an extra-large skillet stir together the first six ingredients (through crushed red pepper) and 2 tablespoons water. Bring to boiling; reduce heat to medium. Add eggplant and mushrooms. Cook and stir until all sauce is absorbed and any excess liquid from the vegetables evaporates. Remove from heat. Stir in rice and edamame.
Spoon rice mixture into bowls. Arrange the cucumber, carrot, cilantro, and cashews in bowls with rice mixture.

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Veggie Jambalaya with Black-Eyed Peas

Mary Margaret Chappell — Wed, 20 Dec 2023 18:21:23 +0000

This rich black-eyed pea jambalaya, which includes the base ingredient “holy trinity” of onion, bell pepper, and celery, is Creole cooking with a vegan twist. Spicy Cajun seasoning, savory tomato paste, and smoky paprika create a luscious trifecta of flavors that will tingle your taste buds with every bite. Brown rice adds extra substance to the hearty legumes, ensuring the final result is a nutrient-packed meal that will stick to your stomach. If you want to turn the heat up a notch, feel free to include a drizzle of your favorite hot sauce. Serve this scrumptious stew topped with sliced scallions and with a side of vegan cornbread for a full-on Southern feast.

For more inspiration, check out these tasty ideas:

Classic Vegan Cornbread
Tempeh BBQ Sandwiches with Pineapple Slaw
Stove-Top Vegan Macaroni and Cheese
Or take a look at our full collection of vegan Southern recipes

Yield: Makes 9½ cups

Time: 70 minutes

1⅓ cups dry brown rice
1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
½ cup no-salt-added tomato paste
2 tablespoons salt-free Cajun seasoning
2 15-oz. cans no-salt-added black- eyed peas, rinsed and drained
2 14.5-oz. cans no-salt-added diced tomatoes, undrained
2 cups low-sodium vegetable broth
½ teaspoon smoked paprika
Sea salt, to taste
Freshly ground black pepper, to taste
¼ cup sliced scallions
¼ cup chopped fresh parsley
Hot pepper sauce (optional)

Instructions

In a large saucepan combine rice and 4 cups water. Bring to boiling; reduce heat. Cover and simmer 30 minutes or until rice is nearly tender.
Meanwhile, in a large pot cook onion, bell pepper, and celery over medium 5 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add tomato paste and Cajun seasoning; cook and stir 1 minute. Add black-eyed peas, tomatoes, broth, and paprika. Bring to boiling; reduce heat. Simmer, uncovered, 30 minutes. Drain any water from the rice; add rice to vegetables. Cook 15 minutes more or until jambalaya is thick. Season with salt and black pepper. Sprinkle with scallions and parsley. If desired, serve with hot sauce.

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Our Most-Shared Success Stories of 2023

Courtney Davison — Tue, 19 Dec 2023 21:49:56 +0000

There’s no shortage of scientific research illustrating the benefits of whole-food, plant-based diets, but there’s something even more compelling about hearing directly from people who have put this knowledge into practice. That’s probably why success stories—firsthand accounts from people who have changed their diets and changed their lives—are consistently among the most popular posts on our website.

To offer inspiration as we head into 2024, we’ve rounded up the 10 most-shared success stories of the past year. Read on for inspiring testimonials written by people who have lost weight, reversed diabetes and heart disease, and experienced other remarkable health transformations after adopting a whole-food, plant-based diet.

On a High-Carb Diet, I Reversed Type 2 Diabetes and High Cholesterol

In 2019, Kim Jarchow adopted a low-carb, high-protein diet in an effort to lose weight and manage Type 2 diabetes. But she ended up driving up her cholesterol instead. “My doctor wanted to put me on a statin for cholesterol and metformin for diabetes. I knew there had to be a better way,” writes Jarchow. She discovered the WFPB lifestyle and decided to give it a try. “Within just five weeks, my total cholesterol dropped 60 points. … Within six months it dropped to 184, and my A1C dropped from 7.1 to 5.9, all without medication.” Read more.

Oil-Free and Thriving: Restored to Health on a Whole-Food, Plant-Based Diet

Mary McCoy was a vegan who thought she was in fairly good health. But after an annual physical in 2021 revealed that she had high cholesterol and prediabetes, she was forced to rethink things. “After that, I cut out all oils, and started learning more about whole-food, plant-based cooking,” writes McCoy. “By that summer, I’d lost 30 pounds!” Read more.

It’s Never Too Late: How I Improved My Health at Age 80 with a WFPB Diet

Never a fan of veggies, Ardis Coffman wasn’t thrilled in 2018 when her daughter began preparing whole-food, plant-based dinners for them. But after Coffman, who had suffered from Type 2 diabetes and high blood pressure for decades, started seeing improvements to her blood sugar within two months of the WFPB dinner routine, she started incorporating WFPB breakfasts and lunches, too—and reaping major benefits. “Now I’m 85 and in better health than I was at 45,” writes Coffman. Read more.

I Beat Heart Disease and Lost 44 Pounds in 9 Months Without Portion Control

Wendy Swiger’s doctor was ready to prescribe medications to manage her cholesterol and prediabetes, but Swiger, already on blood-pressure medications, hoped to find another way. That’s when she dived in to a WFPB diet. “A month after starting this way of eating, I had my annual checkup,” writes Swiger. “My doctor was shocked, saying I’d had the largest drop in LDL cholesterol she had ever seen in her career that wasn’t due to medication.” Within that first month, her blood pressure had normalize, and she was no longer prediabetic. And that was just the beginning. Read more.

How I Transformed My Health in My 60s on a Plant-Based Diet

In 2017, an angiogram revealed a 100% blockage in Armando Alvarez’s right coronary artery. Not a candidate for bypass surgery or stents, he decided to try switching up his diet, first going vegetarian, then vegan and, eventually, whole-food, plant-based. “Soon afterward, the angina that I dealt with for 10 months finally stopped,” writes Alvarez. Read more.

I Switched to a Plant-Based Diet and Resolved My Chronic Pain, MS Symptoms, and Kidney Disease

When a 39-year-old Kimberly Eallonardo was diagnosed with kidney disease and told she’d need a transplant in six months, she was determined to do anything she could to restore her kidneys to health. That’s when a neighbor tipped her off to the benefits of a whole-food, plant-based diet. She was immediately ready to try it. “For me, it was a matter of life and death,” she writes. “Within six weeks of going WFPB, I experienced what my nephrologist called a spontaneous remission. Some would call it a miraculous recovery.” Read more.

From Sick and Tired to Happy and Healthy: My Whole-Food, Plant-Based Journey

Julie Tomlinson struggled with obesity for most of her adult life. She and her husband thought they’d tried every diet to lose weight, but then they came across the Forks Over Knives documentary and decided to go vegan. “After a year without animal products, we’d each lost 100 pounds,” writes Tomlinson. She and her husband then transitioned to a WFPB diet and experienced even more benefits. Read more.

Breaking the Cycle of Deprivation: I Lost Weight and Resolved Several Health Issues on a WFPB Diet

Years of yo-yo dieting left Shauné Hayes desperate for lasting change and struggling with a variety of health conditions, including high blood pressure, cholesterol and blood sugar; arthritis; and polycystic ovary syndrome (PCOS). In 2017, she started working with a health coach, who advised her to adopt a WFPB diet. Over the next three years, she lost 100 pounds; brought her cholesterol, blood sugar, and blood pressure down to healthy levels; and eliminated all PCOS symptoms. “Following a WFPB diet has significantly improved my quality of life overall,” she writes. Read more.

On an Oil-Free Plant-Based Diet, I’ve Normalized My Cholesterol and Improved My Eyesight

Prior to discovering the WFPB way of eating, Yolanda and Jim Breidenbaugh both suffered from heart disease. Jim had undergone quadruple bypass surgery, and Yolanda had very high cholesterol. After watching Forks Over Knives and reading The Starch Solution, they became convinced that going WFPB was the right move for their heart health. “We found ourselves reaping some health benefits within months,” writes Yolanda. “We both had more energy, and my cholesterol dropped to 147.” Read more.

After a Prostate Cancer Diagnosis Spurred Me to Go Plant-Based, I Feel Like the Energizer Bunny

Upon learning he had prostate cancer, Michael Andrus struggled with feelings of anxiety and hopelessness. “Things felt out of my control, which was a hard reality to face,” writes Andrus. Then his cousin recommended he read How Not to Die by Michael Greger, M.D. “It was the beginning of a dramatic change in my life.” Read more.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Our Most-Shared Success Stories of 2023 appeared first on Forks Over Knives.