Eastern Physical & Lifestyle Medicine

09/03/2026

Eating plants is cheap and easy. Here is the formula for a low calorie density bowl:

Start with a starch:
Potatoes, Rice, Whole Grain Pasta or another whole grain.

Add a filling plant protein
Beans, Tofu, or Lentils

Add lots of Produce:
Brocolli, Onions, Peppers, Greens, Carrots, Cabbage, Tomatoes, etc.

Add a delicious low calorie sauce:
Nutritional yeast, low sodium soy sauce, salsa, seasonings, hummus, low calorie BBQ sauce, or marinara.

This is a delicious and inexpensive meal!

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09/03/2026

Plant based nachos on potato slices! Low calorie density and delicious

09/03/2026

One egg has more cholesterol than a Big Mac. Skip eating eggs. Try oatmeal!

08/21/2026

Beans, Rice and Potatoes are the cheapest foods at the grocery store! These foods are low calorie and healthy.

Food costs have been rising across the country—and for many households, support systems that can offer a bit of relief have been paused.

08/21/2026

Plant-based diets encourage healthful weight control in two ways. First, because foods from plant sources are generally high in fiber and low in fat, they have low energy density (fewer calories per gram of food). Second, low-fat vegan diets increase after-meal energy expenditure—an increased calorie “burn” after meals.

Reach a Healthy Weight With a Plant-Based Diet

08/06/2026

Dairy products include anything made with milk: milk, cheese, yogourt, ice cream. These products all contain lactose.

Lactose intolerance is very common globally, affecting roughly 65 to 70 percent of all people worldwide. The condition happens when your small intestine stops making enough lactase, the enzyme needed to digest the sugar found in milk and dairy products.

Lactose intolerance rates by Group and Ethnicity:
East Asian populations: Up to 90% to 100% experience it.
West African, African American, and American Indian populations: Roughly 65% to 80% are affected.
Hispanic populations: About 50% to 80% experience it.

Signs and Common Effects of Lactose Intolerance
Stomach cramps and pain
Tummy bloating and heavy gas
Diarrhea or loose stools
Nausea starting 30 minutes to two hours after eating dairy

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08/06/2026

"Per evolutionary biologist Daniel Lieberman, hunter-gatherers ate a diverse, seasonal mix of wild plants, meat, fish, and honey. He notes that their diets varied by region, debunking strict "Paleo" myths: meat typically made up only 20% to 30% of tropical diets, while high-fiber plants, tubers, and carbs provided the rest."

Anyone that continues to believe that meat should be the majority of the diet- this is not correct. Even the hunter gatherers ate potatoes and beans as the main staple of their diet.

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08/05/2026

Avoid consuming too much protein for better health!

Power Up With Plant-Based Protein

08/01/2026

This lentil loaf is one of my favorites! So easy

PREP TIME: 15 MINS COOK TIME: 40 MINS TOTAL TIME: 55 MINS YIELDS: 9-12 SERVINGS NUTRITIONAL INFO: 1 OF 12 SERVINGS CALORIES: 264 FAT: 2 PROTEIN: 14 CARBS: 49 INGREDIENTS 4 cans brown lentils (drained and rinsed) 2 cups bread crumbs (regular or gluten free) 1 can corn 1 cup diced onion 1 cup

08/01/2026

Kiki is a great resource, her recipes are on the website

Get Inspired Start Your Own Journey I used to be almost 70 lbs overweight despite my best efforts to be healthy. I was riddled with a host of health problems that continually worsened over time. Switching to a plant based diet allowed my body to heal and let go of all the extra