A 100% Upgrade to Your Health in Under 5 Minutes

Image for post
Image for post

I spent at least 50% of my time this week in my preventive cardiology clinic answering one of 2 questions from patients across the USA. The first question was “why have I never been told that I could improve my health by changing my diet?” and the second one was “it’s OK I have added meat and butter back into my diet since my heart attack, right?”. The lack of nutrition counseling in the current medical system (read more about this here) and the “keto craze” (read more about this here) are huge deficiencies that must be addressed by as many practitioners as possible. However there is no need to wait for your health care provider to get a Master’s in Nutrition. Here are 4 simple steps to start today and for the next month to see how your health can be upgraded 100%.

1) Study Recommended Food Plates World Wide

Image for post
Image for post

2) Watch the documentary Forks Over Knives

Image for post
Image for post

3) Master 3 Recipes

1. Overnight Oats with Chia (Breakfast)

Image for post
Image for post

2) Chickpea and Baby Beet Salad (Lunch)


3) 30-Minute Chili (Dinner)


4) Quality hydration

Drink filtered water, teas and black coffee in glass or stainless-steel containers and omit fruit juices and sodas (avoid sugar substitutes)

5) Stay a Student

These 4 steps are all you need for a complete health makeover starting today. However, staying a student from credible sources will keep you focused and provide you an online community to support you. Sign up for emails at www.forksoverknives.com, www.nutritionfacts.org, www.pbnsg.org, www.pcrm.org, and www.bluezones.com.

If you have the time, watch You Tubes that I publish and those by Dean Ornish, MD, Neal Barnard, MD, John McDougall, MD, Neal Barnard, MD, and those found on VegNews and Plant Based News.

That is all you need to start today on a new path and a 100% health upgrade in the next 30 days. The most important determinant for your health and longevity is the diet you choose, followed by absence of smoking and obtaining regular fitness and walking. My week in the clinic indicates to me that there is a huge need for simple steps. Good luck.

Written by

Professor of Cardiology, Summa cum Laude grad, Kahn Center for Longevity and GreenSpace Cafe. www.drjoelkahn.com @drjkahn. Author The Plant Based Solution NEW

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store