9 P L A N T - B A S E D I N G R E D I E N T S

A COMPREHENSIVE GUIDE WITH SERVING RECOMMENDATIONS

VOL. 1BRENDAJOHNSONMD.COM

P R O V E N T O R E D U C E S Y M P T O M S O FC H R O N I C I L L N E S S

THE 9 ESSENTIALS

1

What if you could be on your way to better health in just a few weeks?By adapting a whole foods, plant-based diet, studies show that you canstart reversing the effects of chronic illness, such as cardiovasculardisease, type 2 diabetes, high blood pressure, and other diseases, in lessthan a month. Here are 9 essential provisions to start including inyour diet right now. By focusing your attention on these amazingfoods, you’ll start to move away from a diet high in processed foodsand animal products to a diet concentrated in nutrients...real nutrition!I have adopted this list from the recommendations from such leadersin the field of Lifestyle Medicine as Michael Gregor MD, Dean OrnishMD, Joel Fuhrman MD, Caldwell Esselstyn MD, T Colin Campbell MD,and Pam Popper ND, PhD. These ingredients are easily found at yourlocal farmers’ market, produce stand, and the bulk section of any majorgrocery store. Enjoy!

FROM THE AUTHOR

~ Brenda Johnson MD

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01

04

GREENS

© Brenda Johnson MD | All rights reserved www.brendajohnsonmd.com | info@brendajohnsonmd.com

02 CRUCIFEROUSVEGETABLES

03 VEGETABLES

BEANS 05 BERRIES 06 OTHER FRUITS

THE ESSENTIALS

07 08 09FLAX SEEDS NUTS & SEEDS WHOLE GRAINS

THE 9 ESSENTIALS

01

These are the most nutrient dense foods you can eat. They containpowerful antioxidants and phytochemicals that help prevent cancer,decrease risk of heart attack and stroke, and prolong life. They arealso high in protein and fiber, as well as vitamins and minerals. Greaterintake of leafy greens decreases your risk of developing type 2diabetes.

GREENSKALE, CHARD, ARUGULA, SPINACH, BEET GREENS, DANDELION

GREENS, ROMAINE, BOK CHOY, BRUSSELS SPROUTS, ETC.

BENEFITS:

One serving equals 1 cup of raw greens or ½ cup of cooked greens.Absorption of the micronutrients increases if you eat with somehealthy fats, like a few nuts, seeds, or a few slices of avocado.

If you are on the blood thinner, warfarin (Coumadin), greens canreverse the anticoagulant effects, causing blood to clot more easily.Before adding more greens to your diet, consult with your physician.

RECOMMENDED SERVINGS PER DAY: 2

CAUTION:

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THE 9 ESSENTIALS

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These nutritional powerhouses contain compounds (phytochemicals)that can prevent and treat cancer. High in fiber, protein, minerals andvitamins, they also increase resistance to infectious diseases, and mayeven aid in the treatment of autism spectrum disorders.

CRUCIFEROUS VEGETABLESCAULIFLOWER, BROCCOLI, BRUSSELS SPROUTS, CABBAGE, BOKCHOY, ARUGULA, KALE, RADISHES, COLLARD GREENS, FRESH

HORSERADISH, ETC.

BENEFITS:

At least 3 per week. One serving equals ½ cup chopped veggies, ¼ cupbrussels sprouts or 1 Tbsp fresh horseradish. The protectivemechanisms are most effective if these vegetables are either eaten rawor if chopped or blended before cooking, and then only cooked lightly.

RECOMMENDED SERVINGS PER DAY: 1

THE 9 ESSENTIALS

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Each vegetable has it’s own unique health properties, so try to varyyour intake to take advantage. Mushrooms may protect againstinfectious diseases, as well as cancer. Onions also help prevent cancer.Other colorful vegetables, like carrots, have anticancer properties, aswell. Still others can improve different aspects of brain function(memory, visual-spatial skills). Remember, variety is key!

NON STARCHY & STARCHYVEGETABLES

ONIONS, MUSHROOMS, PEPPERS, CORN, SEA VEGETABLES,SUMMER SQUASH, CARROTS, ASPARAGUS, SWEET POTATOES,

YAMS, WINTER SQUASH (SPAGHETTI, KABOCHA, ACORN,DELICATA, BUTTERNUT, OTHER POTATOES (COLORED, IF

POSSIBLE).

BENEFITS:

One serving equals ½ cup raw or cooked non-leafy vegetables,RECOMMENDED SERVINGS PER DAY: 2

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THE 9 ESSENTIALS

04

Beans are high in protein, zinc, iron, magnesium, potassium, and fiber.They lower blood sugar, even during the meal following the meal inwhich they were ingested (the “second meal” effect)! They also helpprevent cancer (the American Institute for Cancer Researchrecommends eating whole grains and/or legumes with every meal) .Antioxidant effects are high, as well. Soy beans have been found tolower, not raise the risk of breast cancer, as well as increase breastcancer survival, once diagnosed. Daily intake of chickpeas has beenshown to lower total cholesterol by 20% in 5 months.

BEANSBLACK, NAVY, GREAT NORTHERN, CANNELLINI, PINTO, KIDNEY,

GARBANZO, LENTILS, SPLIT PEAS, TEMPEH, EDAMAME (SOYBEANS), ENGLISH PEAS, ETC.

BENEFITS:

One serving equals ½ cup cooked whole beans or ¼ cup hummus orbean dip (no oil), or 1 cup of fresh peas or sprouted lentils.

RECOMMENDED SERVINGS PER DAY: 2-3

THE 9 ESSENTIALS

05/06

Anthocyanins, the pigments that give berriestheir bright colors, may help prevent and treatfatty liver disease, an emerging conditionassociated with obesity, that can result incirrhosis. Flavonoids from berries have alsobeen shown to decrease cardiovascular diseasemortality. These colorful chemicals arepowerful antioxidants, concentrated in berries,which also appear to help prevent maculardegeneration, as well as breast cancer.

BERRIESBLUEBERRIES, STRAWBERRIES,BLACKBERRIES, CHERRIES, CONCORDGRAPES, ACAI, GOGI, ETC.

BENEFITS:

One serving equals ½ cup fresh or frozen or ¼cup dried fruit.

RECOMMENDED SERVINGS: 1

OTHERFRUITS

APPLES, MELONS, CITRUS, STONE FRUITS LIKE PEACHES ANDPLUMS, BANANAS, PINEAPPLES, DATES, FIGS, MANGOS,

PAPAYA, ETC.

Did you know that the lack of fruit in the American diet may be one ofthe biggest contributors to our leading cause of death and disability,which is the Standard American Diet (SAD)? The ingestion of theequivalent of an apple a day can lower LDL cholesterol 24% within 6months. Whereas fruit juice (with little nutrient density) can lead toobesity and disease in children, whole fruit consumption can actuallybe protective against the development of type 2 diabetes (with fruitjuice increasing the risk). Citrus can repair your DNA and decreaseyour risk of breast cancer.

BENEFITS:

RECOMMENDED SERVINGS PER DAY: 1One serving equals 1 medium-sized fruit, 1 cup chopped,or ¼ cup dried fruit.

THE 9 ESSENTIALS

07/08

Flax seeds are one of the best sources of omega-3 fatty acids, as well asbeing high in fiber. A deficient intake of omega-3’s in comparison toomega-6’s can contribute to heart disease, stroke, and possibly cancers.Just the addition of daily flax to your diet can decrease systolic bloodpressure by 15 points (and diastolic blood pressure by 7 points), better thanthe effect of many antihypertensive drugs. They have also been found tolower triglyceride levels and blood sugar. Intake of flax lignans decreasespostmenopausal breast cancer risk and make breast cancer already thereless aggressive. Flax appears to slow the growth of prostate cancer, as wellas decrease progression to prostate cancer in men with pre-cancerouslesions.

FLAX SEEDSRAW, GROUND.

BENEFITS:

One serving equals 1 Tbsp. ground, raw flaxseeds.RECOMMENDED SERVINGS PER DAY: 1

NUTS & SEEDSWALNUTS (BEST OMEGA-3 SOURCE OF PECANS, CHIA SEEDS,

HEMP SEEDS, SESAME SEEDS, ETC.

Although high in calories, nuts and seedsdon’t appear to make you gain weight (ifyou limit your intake). Nuts increaselongevity, and decrease your risk ofdeath from heart disease, cancer, andrespiratory disease

BENEFITS:

RECOMMENDED SERVINGS: 1One serving equals ¼ cup nuts or seedsor 2 tablespoons nut or seed butter.

THE 9 ESSENTIALS

09

If you eat whole grains, you will live longer, independent of otherdietary or lifestyle factors. Consumption of whole grains also willreduce your risk of type 2 diabetes, obesity, and cardiovascular disease.Although the media is filled with claims that grains are inflammatory,the evidence is overwhelmingly to the contrary. Celiac disease is, ofcourse, the exception. If you wish to avoid gluten (since about 2% ofthe population may be gluten sensitive or have celiac disease), thenchoose grains other than wheat, barley, rye, or oats (only if the oats areprocessed in a facility that processes other gluten-containing grains,since oats technically do not contain gluten).

WHOLE GRAINSQUINOA, BROWN/RED/BLACK/PURPLE RICE, FARRO, TEFF, OATS,

WILD RICE, BARLEY, RYE, POPCORN, ETC. MAKE SURE TO GETYOUR GRAINS AS WHOLE AND UNPROCESSED AS POSSIBLE,

AND REACH FOR THE COLORFUL GRAINS (MOREANTIOXIDANTS). PROCESSED GRAINS (MOST FLOURS) HAVE

LOST MOST OF THEIR BENEFICIAL ELEMENTS.

BENEFITS:

One serving equals ½ cup hot cereal or cooked grains, pasta, or cornkernels, 1 cup cold cereal (whole grain), 1 tortilla or slice of bread(whole grain), ½ bagel or English muffin (whole grain), or 3 cupspopped popcorn.

RECOMMENDED SERVINGS PER DAY: 3

THE 9 ESSENTIALS

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My name is Dr. Brenda Johnson. I am a licensed, board certified InternalMedicine physician with 20 years’ experience caring for adult patients inprimary care outpatient and hospital settings.

A substantial part of my practice has been spent addressing chronic conditionslike type 2 diabetes, high blood pressure, coronary artery disease, and obesity.Like most doctors, I was trained to prescribe medications for these conditions,because medications can somewhat control them. However, pharmaceuticalscannot, for the most part, reverse these conditions. They cannot cure thedisease.

The good news is that lifestyle intervention can prevent, and, in many cases,arrest, or even reverse, chronic diseases. The past 4 years of my clinical practicehave been spent in aggressive pursuit of the knowledge of how to make thishappen. It turns out that the answer is incredibly simple: eat a whole foods,plant-based diet, exercise, don’t smoke, limit alcohol, try to get good sleep,reduce your stress, and seek out happiness. Sounds straightforward, but we allknow that changing ingrained habits can be hard: life gets in the way. This iswhere I can help. I have devoted my life’s work to helping empower people toheal themselves. Whether it’s through a small group class or individualconsultation, I welcome the opportunity to help you build your own path towellness.

Learn more by visiting my website or contacting me:

ABOUT ME

VIEW SITE

Follow me for creative recipe ideas at: Facebook.com/brendajohnsonmd/

BrendaJohnsonMD.com87 NW Shasta Pl, Bend OR 97703

(541) 550-3467info@brendajohnsonmd.com

SOURCES | NOTES

BRENDAJOHNSONMD.COM

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