Rochester Lifestyle Medicine

Resources

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Rochester Lifestyle Medicine – Teaching skills, not selling products….

Table of Contents

Section Page

Books 3-4

Cookbooks 5-6

Cooking Videos 6

Websites 6-8

Calculators 8

Body Monitors 8 Guidelines 9

Apps 9-10

Movies 10

Local Resources 10-11

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Rochester Lifestyle Medicine – Teaching skills, not selling products….

Books

General Nutrition

How Not to Die – Michael Greger, MD

The China Study – T. Colin Campbell, PhD and Thomas Campbell, MD

Forks over Knives: The Plant-Based Way to Health – edited by Gene Stone, 2011

The McDougall Plan (1983) or The McDougall Program (1990) – John McDougall, MD

4Leaf Guide to Vibrant Health – Kerry Graff, MD and J. Morris Hicks

The China Study Solution {previously published as The Campbell Plan) – Thomas Campbell, MD and T.

Colin Campbell, PhD

Becoming Vegan – Brenda Davis, RD and Vesanto Melina, MSc, RD

Engine 2 Diet – Rip Esselstyn

The Engine 2 Seven-Day Rescue Diet: Eat Plants, Lose Weight, Save your Health – Rip Esselstyn

In Defense of Food – Michael Pollan

Cardiovascular Disease

Prevent and Reverse Heart Disease – Caldwell Esselstyn, Jr, MD

Dean Ornish’s Program for Reversing Heart Disease – Dean Ornish, MD

Diabetes

Defeating Diabetes by Brenda Davis, RD and Tom Barnard, MD

Dr. Neal Barnard’s Program for Reversing Diabetes – Neal Barnard, MD

Cancer

The Cancer Survivor’s Guide: Foods that Help You Fight Back – Neal Barnard, MD

Gastrointestinal diseases / Microbiome

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The Microbiome Solution: A Radical New Way to Heal your Body from the Inside Out – Robynne

Chutkan, MD

Gutbliss: A 10-Day Plan to Ban Bloat, Flush Toxins, and Dump Your Digestive Baggage – Robynne

Chutkan, MD

Cognition

The Alzheimer’s Solution – Dean Sherzai, MD, PhD and Ayesha Sherzai, MD

Power Foods for the Brain: and Effective 3-2tep Plan to Protect your Mind and Strengthen your Memory

– Neal Barnard, MD

Healthy Aging

Healthy at 100: The Scientifically Proven Secrets of the World's Healthiest and Longest-Lived Peoples –

John Robbins

Younger Next Year - Chris Crowley and Henry S. Lodge, MD

Triumphs of Experience – George E. Vaillant, MD

Lifestyle

The Blue Zones, Second Edition: 9 Lessons for Living Longer From the People Who've Lived the Longest –

Dan Buettner

Live More: Happy. Scientifically proven ways to lift your mood and your life – Darren Morton, PhD

Mindfulness

Wherever You Go, There You Are - Jon Kabat-Zinn, PhD

Environment

Healthy Eating, Healthy World – J. Morris Hicks

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How modern culture tricks our Paleolithic brain

The Pleasure Trap – Doug Lisle, PhD

Exercise

Exercise & Physical Activity; Your Everyday Guide from the NIA – Go4Life

Walking with Peety: The Dog Who Saved My Life – Eric O’Grey

Exercise for Better Bones – Margaret Martin

Yoga for Better Bones – Margaret Martin

Strenghthen Your Core – Margaret Martin

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Rochester Lifestyle Medicine – Teaching skills, not selling products….

Cookbooks

There are very many plant-based cookbooks out there, and more all the time. You may want to limit

your purchases to No-Oil cookbooks (see below). However, if you run across other plant-based/vegan

cookbooks (or websites, or recipes) which are not oil free or no-oil, you can still use them for recipe

ideas. A guide for you to use in adapting plant-based recipes to be oil-free can be found at

roclifemed.com

General Plant-based

Plant Power and Vegan Soups and Hearty Stews for All Seasons- Nava Atlas

Supermarket Vegan- Donna Klein

The Oh She Glows Cookbook- Angela Liddon

Isa Does It, and Vegan with a Vengeance- Isa Chandra Moskowitz

The Happy Herbivore Cookbook and any other Happy Herbivore titles- Lindsay Nixon

One-Dish Vegan, Robin Robertson’s Vegan Without Borders and Vegan Planet- Robin Robertson

Quick-Fix Vegetarian (recipes are vegan), Quick-Fix Vegan, and More Quick-Fix Vegan by Robin

Robertson

But I Could Never Go Vegan! – Kristy Turner

Cookbooks for Families

No Oil Cookbooks

Note: Books with “China Study,” “Engine 2” “Forks Over Knives” and “PlantPure Nation” in the title are

whole-food plant-based, i.e. oil free, though they may use plant foods that are naturally high in fat such

as nuts and avocados.

The China Study All-Star Collection – LeAnne Campbell and T. Colin Campbell, PhD

The China Study Cookbook – LeAnne CampbellThe China Study Cookbook – LeAnne Campbell (available in revised and expanded etdition, June 2018)

The China Study Quick & Easy Cookbook - Del Sroufe and LeAnne Campbell

The China Study Solution (previously published as The Campbell Plan – Thomas Campbell Dr. Neal

Barnard’s Cookbook for Reversing Diabetes – Recipes by Dreena Burton (2018)

The Engine 2 Cookbook b - y Rip Esselstyn and Jane Esselstyn

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The Engine 2 Seven-Day Rescue Diet -by Rip Esselstyn

The Forks Over Knives Cookbook – Del Sroufe and Isa Chandra Moskowitz

The Forks Over Knives Plan – Alona Pulde, MD and Matthew Lederman, MD

Forks over Knives: The Plant-Based Way to Health – edited by Gene Stone, 2011

The PlantPure Kitchen - Kim Campbell

The PlantPure Nation Cookbook – Kim Campbell

The Prevent and Reverse Heart Disease Cookbook – Ann Crile Esselstyn and Jane Esselstyn

Cookbooks for Families

(Again, the Forks Over Knives and China Study books are oil free)

But My Family Would Never Eat Vegan- Kristy Turner

The China Study Family Cookbook- Del Sroufe and LeAnne Campbell

Forks Over Knives Family- Alone Pulde, MD and Matthew Lederman, MD

The Help Yourself Cookbook for Kids: 60+ Easy Plant-Based Recipes- Ruby Roth

Plant-Powered Families- Dreena Burton

Cooking Videos

The 10 Best Vegan Cooking Channels on Youtube:

http://www.onegreenplanet.org/vegan-food/the-10-best-vegan-cooking-channels-on-youtube/

20 Vegan Cooking Channels to follow on Youtube:

http://www.theveganjunction.com/20-vegan-cooking-channels-to-follow-on-youtube/

The Whole Food Plant Based Cooking Show (plantbasedcookingshow.com and Youtube)

Jane Esselstyn on Youtube

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Also (if you can get past the name) suprememastertv

http://suprememastertv.com/en1/be-vegan/be-vegan-01.php

Websites

https://rochesterlifestylemedicine.com/ - Learn about local resources and programs available at

Rochester Lifestyle Medicine, including information about the CHIP program, Club CHIP, Ted and Carol

Barnett’s “Eating for Happiness and Health” course, and Lifestyle as Medicine lecture series.

www.lighter.world - A website that identifies recipes, builds shopping lists, and learns your preferences

to recommend new meals.

https://lighter.rouxbe.com/ - on-line cooking school. Culinary Rx is an online instructional cooking and

nutrition course that empowers students through their transition to a healthier, whole food, plant-

based way of living.

https://nutritionfacts.org/ - Michael Greger’s website. Hundreds of useful videos on just about any

topic you can imagine related to health. Well referenced, so that you can look at the original scientific

papers that he bases his presentations on.

www.forksoverknives.com – Lots of useful advice on transitioning to a plant-based diet, including meal

planning, and many easy plant-based, oil-free recipes.

https://www.plantpurenation.com/ - Discussion of the movie (PlantPure Nation – can be downloaded

from site); with pre-packaged meals for sale, as well as recipes.

http://www.dresselstyn.com/site/ - Dr. Esselstyn’s website, including his papers, links to his books, and

many videos.

https://www.theplantbasedlife.com/- Learn how to transition to healthy eating no matter where you

are today. Full of great recipes and articles.

https://www.veganhealth.org/- This is a very comprehensive online encyclopedia of nutrition topics.

https://www.pcrm.org/- (Physicians Committee) More than 12,000 physicians, dieticians and scientists

share their knowledge and expertise about nutrition, the latest research and medical advances.

Contains information on the 21 day kickstart program.

https://www.vrg.org/- (Vegetarian Resource Group) A very comprehensive collection of topics ranging

from nutrition and recipes to the environmental impact of vegetarian and veganism.

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Rochester Lifestyle Medicine – Teaching skills, not selling products….

https://4leafprogram.com/ - (Four Leaf Program) A comprehensive website that describes the 4 Leaf

Survey and how it can be used to track how much of your diet comes from whole plants. Has a

downloadable survey. Also discusses the 4Leaf Guide to Vibrant Health and how you can purchase it.

http://plantricianproject.org/ - targeted toward clinicians, with resources for teaching about plant-based

nutrition.

https://smokefree.gov/tools-tips/speak-expert - 1-800-QUITNOW - All states have quit lines with

counselors who are trained specifically to help smokers quit. Call this number to connect directly to your

state’s quit line. Hours of operation and services vary from state to state.

http://www.health.gov/paguidelines - Website for the 2008 Physical Activity Guidelines for Americans

with resources, fact sheets, and toolkits for consumers and professionals.

https://www.hhs.gov/fitness/index.html - President’s Council on Fitness, Sports & Nutrition features

online resources and fitness challenge.

http://www.cdc.gov/physicalactivity - CDC Physical Activity information includes topics for consumers

and health professionals.

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan - We Can! Ways to Enhance Children’s

Activity & Nutrition offers resources for consumers (parents and kids) and health professionals.

http://www.mayoclinic.com/health/fitness/MY00396 - Mayo Clinic Fitness page offering links to a

variety of informational articles and videos.

http://www.acsm.org/access-public-information/newsletters/fit-society-page - The ACSM Fit Society

Page® is a quarterly e-newsletter on a variety of health and fitness topics; archives are available for

download. Articles are based on the latest scientific evidence and written in a user-friendly style.

http://exerciseismedicine.org - Exercise Is Medicine offers a variety of tools for health professionals,

fitness professionals, and consumers including toolkits and fact sheets.

http://sites.google.com/site/compendiumofphysicalactivities/ - 2011 Compendium of Physical Activities

provides information on types and intensities (METs) of physical activities across a spectrum of

categories.

https://melioguide.com/ - Margaret Martin is a Physiotherapist, Personal Trainer, strength and

conditioning specialist, Yoga instructor, and an expert in osteoporosis exercise. Several sections with

videos, on topics such as exercising with osteoporosis, optimal posture, core exercises, joint health,

aging well, and better sleep.

http://todayiwill.com - Today I Will, a website from The Cooper Institute, features goal setting,

resources and tools for change.

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Rochester Lifestyle Medicine – Teaching skills, not selling products….

https://share.kaiserpermanente.org/wp-content/uploads/2015/10/The-Plant-Based-Diet-booklet.pdf - a

useful discussion from Kaiser Permanente, describing a whole-food, plant based diet, and practical tips

on transitioning to WFPB eating.

Cooking and Recipe Websites

These cooking sites are oil-free:

CearasKitchen

Eatplant-based.com

engine2diet.com

blog.fatfreevegan.com (Susan Voisin)

happyherbivore.com

nutritionstudies.org

pcrm.org/recipes

sustainablediet.com

These cooking sites are plant-based but not oil-free. You can find a guide to use in adapting plant-

based recipes to be oil-free at roclifemed.com

Bestofvegan.com

CearasKitchen.com

ChooseVeg.com

Colleenpatrickgoudreau.com

Cowgirlsandcollardgreens.co

m

Deliciouslyella.com

FatFreeVegan.comDreenabur

ton.com

Findingvegan.com

Ilovevegan.com (Kathy

Patalsky)

Free-Easy-Vegan-

Recipes.com

IIsachandra.com

KeepinitItKind.com (Kristy

Turner)

Minimalistbaker.com

Mywholefoodlife.com

(Melissa King)

OhSheGlows.com (Angela

Liddon)

Picklesnhoney.com

PlantPoweredKitchen.com

RRobinrobertson.com

Thefullhelping.com

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TheVegan8.com

Thugkitchen.comCrew.com

TryVeg.com

VeganChef.com (Beverly

Lynn Bennett)

VeganCooking.com

VeganCookingwithLove.com

Vegancrew.org

Veganricha.com

VeganOutreach.org/vegan-

food/

VeggiesDontBite.com

(Sophia DeSantis)

VegKitchen.com (Nava Atlas)

VegWeb.com

Wellvegan.com (Katie

Koteen)

ZsusVeganPantry.com (Zsu

Dever)

Calculators:

https://www.nhlbi.nih.gov/- BMI: (Body Mass Index) is a weight-to-height ratio, calculated by dividing

one's weight in kilograms by the square of one's height in meters and used as an indicator of obesity and

underweight.

Body Monitors

Pedometers – Pedometers, or step counters, are a low cost monitoring and goal setting tool that can be

used to help track daily activity and setting goals for adding steps into one’s day.

Electronic Activity Monitors with Software - Wearable devices (e.g., Fitbit, bodybugg) detect activity

using advanced movement sensors. Users can connect monitors to a computer to upload data, and

many devices have software for nutrition tracking and mobile apps for added functionality. These

monitors give useful feedback for tracking your progress.

Heart Rate Monitors - Standard HR monitors use a chest strap transmitter and receiver wrist watch to

monitor heart rate during physical activity. HR can be used to estimate calories burned during exercise.

Advanced versions may include additional features.

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Guidelines:

https://www.health.gov/- National Guideline for Physical Activity, provides recommendations on how

everyone can improve their health through regular physical activity.

Apps

Michael Greger’s Daily Dozen- This app details the healthiest foods and how many servings of each we

should try to check off every day.

Lose It! – This is a fun and effective way to lose weight by setting your goals, and keeping track of the

foods you eat. You can access info on lots of different foods, including restaurant foods and packaged

foods. Free.

Cronometer – Another free app that allows you to track your intake and monitor weight over time.

YouAte – A free app that encourages mindful eating, using photography.

Forks over Knives- Access to over 300 plant based recipes, with new ones added each week. This app

also features a personalized shopping list.

MapMyRun – Tracker and maps. Creates maps for a walk or run, and tracks your miles, duration, pace,

elevation, calories burned, and route traveled. Provides listings of running trails, clubs, races etc, with

info for cities across the country and across the world.

Headspace – An app that teaches mindfulness and meditation. First 10 days free.

(*The following apps are currently for iphone and ipad products. They may become available for other

devices*)

*21 Day Vegan Quickstart- Aims to provide a foundation of knowledge, awareness and inspiration to

help jumpstart your journey to health.

*Oh She Glows- Based on Angela Liddon’s cookbooks, this app allows you to develop and enhance your

culinary expertise with access to over 100+ recipes with step-by-step food preparation directions. New

recipes are added weekly. ($1.99)

*Happy Cow- Help vegans and vegetarians discover local plant-based eateries in their area. ($3.99)

*Vegan Amino for: Veganism- An encouraging support network to help vegans meet like minded people

to share ideas, resources and lifestyle hacks.

*Do Eat Raw- Unlock a wealth of knowledge and information about over 300 of the most popular raw

foods consumed today, complete with easy “no cook” recipes. ($.99)

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Rochester Lifestyle Medicine – Teaching skills, not selling products….

*Food Monster- The most full featured and comprehensive database of over 8,000+ delicious, peer

reviewed vegan recipes. App is free to download and enjoy with few limitations, signing up for $1.99

month gives full access.

*gonutss- Vegan Translator- Learn the origins and meanings of vegan terms to help you flourish in a

plant-based lifestyle.

Movies

Forks over Knives- This film explains how most, if not all, of the degenerative diseases that afflict us can

be controlled, or even reversed, by rejecting our present menu of animal-based and processed foods.

PlantPure Nation- This documentary tells the story of three people on a quest to spread the message of

one of the most important health breakthroughs of all time. What they learn along the way doesn’t sit

well with industry lobbyists.

Fat, Sick and Nearly Dead- Follow one man on his journey to save his own life. One hundred pounds

overweight, loaded up on steroids and suffering from a debilitating auto-immune disease, Joe Cross is at

the end of his rope and the end of his hope.

Cowspiracy- Follows the shocking, yet humorous, journey of an aspiring environmentalist (Kip Andersen)

as he daringly seeks to find the real solution to the most pressing environmental and true path to

sustainability.

Eating You Alive - The connection between American dietary habits and the rise of chronic diseases.

Gripping interviews with both patients and doctors, with discussion of environmental as well as health

impacts of diet.

What the Health- A follow up film from the creator of Cowspiracy, Kip Andersen uncovers possibly the

largest health secret of our time and the collusion between industry, government, pharmaceutical and

health organizations keeping this information from us.

Stronger Bones, Stronger Body – 35 minute workout videos to build better posture, balance, strength,

and flexibility.

Local Resources – Rochester, NY

Grocery Stores

Lori’s Natural

Foods

Wegman’s Hart’s Grocery Trader Joe’s Abundance

Food Co-Op

Restaurants (Vegan, not completely oil free)whole-foods, plant-based)

Kind Crepes

(Mendon)

The Natural

OasisThe ]The Red

Fern

Voula’s

Natural Oasis

The Owl House

Restaurants (vegan-friendly, not completely plant-based or oil free)

Hettie’s Delites (at the Rochester Public Market)

The Owl House

Voula’s

Prepared food

Lori’s Natural Foods Kitchen Verde - Tel 585-406-5903

https://www.kitchen-verde.com/

Physical Therapy

Genesee Valley Physical Therapy

Groups

Rochester Area Vegan Society – Run by Ted and Carol Barnett for the past 25 years. Monthly meetings

are held the third Sunday of the month at the Brighton Town Park Lodge, on 777 Westfall Rd, Rochester,

NY. Meetings combine a potluck vegan meal and lecture. There is an oil-free vegan group that meets

bi-monthly. More info is available here: https://rochesterveg.org/ To receive regular updates and

meeting notices, send your request to rochesterveg@gmail.com

Rochester Vegan Life – Regular support group meetings for discussion, instruction and support . To

receive notifications of meetings and events, contact rocveganlife@gmail.com

Rochester Oasis – Rochester Chapter of Oasis. “Oasis is a national education organization dedicated to

enriching the lives of mature adults. Offering challenging programs in the arts, humanities, health,

Commented [FS1]: Add contact info for each, and would list sequentially

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Rochester Lifestyle Medicine – Teaching skills, not selling products….

technology and volunteer service, Oasis creates opportunities for people to continue their personal

growth and serve their communities.”

Classes

“A Plant-Based Diet: Eating for Happiness and Health” – 6 sessions. Taught by Ted Barnett, MD, FACLM

and Carol Barnett, PhD, JD. Includes food samples and recipes. Health professionals can receive CME

credit.

“A Plant-Based Diet: Eating for Happiness and Health” – 6 sessions. Taught by Ted Barnett, MD and

Carol Barnett. Includes food samples and recipes. Health professionals can receive CME credit.

Events

Rochester VegFest: Annual early aturmnautumn event that brings speakers, food and other vendors,

non-profit information booths, and other family-friendly and earth-friendly activities together in a

celebration of all things veg. Visit rocvegfest.org

Lifestyle as Medicine Lecture Series – monthly lecture series at sponsored by Rochester Lifestyle

Medicine, featuring nationally known speakers, and covering topics important to lifestyle medicine.

Previous speakers have included Dr. Michael Greger, Dr. Caldwell Esselstyn, and Dr. Neal Barnard. More

information is available at Rochesterlifestylemedicine.com.