Obesity Reversal -

Get FREE plant-based recipes Here and Here
Order plant based meals shipped to you! It’s as simple as 1 2, 3, 4 !
Click on each starter kit below and see which one resonates with you and follow it to get started today!: Plant Pure Nation Jump Start Kits Plant-Based Diet – A Healthier Way to Eat (Kaiser Permenante) Vegetarian Starter Kit Plant-Base Nutrition Quick Start Guide
Eat out at and have a plant-based meal once or twice this week if desired. HappyCow – Mobile Apps net
Get a cook book with recipes you like The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes by LeAnne Campbell, PhD or Forks Over Knives Cookbook and Plan
Take an online plant-based cooking course: Culinary-Rx.com or Forks Over Knives Online Cooking Course
Shop for and eat whole plant food only – vegetables (starchy and non-starchy), fruit, whole “intact” grains, beans/legumes, nuts and seeds (no dairy, eggs, poultry, meat, fish) or add only 1 palm full or less of animal food per day to your whole food plant-based diet for 1 month as you make your transition to a diabetes reversal diet of only whole, unprocessed, no oil added, plant food.
Avoid adding oils or consuming processed foods with added oils to them (you may use 2 tablespoons of extra virgin olive oil daily for 1 month as you move towards a total diabetes reversal diet then go on no added oils).
Avoid processed foods in general, especially processed grains or carbohydrates (baked goods, crackers, chips, muffins, breads). Eat whole grains in their cooked whole “intact” state and eat them “in a bowl.”
Eat 1/2 – 1 cup of cooked beans daily (can get precooked in a can)
Nuts/seeds – 1 palm full per day raw.
Good fats IN FOODS can be consumed daily – avocados (1/2 avocado), raw nuts (< palm full) and seeds, olives, greens, 2-3 tablespoons of flax seed or chia seeds daily is encouraged. (If you want to reduce insulin resistance quick hold the nuts and avocados until your blood sugar starts to drop).
Have a large green salad daily and/or 32-64 oz 75%/25% packed greens/fruit smoothie with ¼-1/2 cup flax seed or chia, and/or steamed or lightly cooked/boiled vegetables (5-6 cups per day at least).
3 or more whole fruits per day – 1 serving or half cup at least is berries daily.
You are encouraged to use as many different herbs and spices as you desire. If you have high blood pressure don’t add salt.
Or do “Kirk’s 21 Day Healthy Living Program” – 1 month (or less) to transition to a whole food plant-based diet – START HERE)

For personal coaching sessions with Kirk Hamilton PA-C on applying an Obesity Reversal Program Click Here