The Simple Way to Lose Weight and Reverse Illness - Using a Whole-Food

Good information and follow-through from "The China Study." Some parts are wordy, but the chapters end with a section called "The Bottom Line," which really summed things up well. I had a lot of health questions answered, and this research really rings true to me. I love the 2-week kick-start plan - I needed something exactly laid out to begin my journey! My favorite recipe so far is the sweet potato enchiladas - so delicious! I feel like a whole-food plant-based diet is not only very doable, but the food is tasting so good that I do not feel deprived at all. I actually think my taste buds and cravings are changing - preferring fresh wholesome food. Knowing the "why's makes this way of eating highly desirable for optimum health.

Very thoughtful and well referenced book. This runs the gamut from highlighting the watershed that was the china study, to outlining the challenges in the SAD, to easy directions toward adopting a whole-foods, plants-based diet, as well as insights into maintaining it from a psychological perspective. I found this latter portion particularly helpful, as going whole-foods, plants based is difficult long term. Campbell addresses the "little" things, such as social gatherings and reactionary people. Another section I found helpful was Campbell's take on the latest diet trends, from Paleo and Gluten-Free, to Non-GMO and Organic.

Campbell, however, adopts a very colloquial tone throughout his book, which I found distracting and not too serious. I don't think I've seen a book littered with so many exclamation points, and Campbell is no stranger to hyperbole, which is inappropriate in a scientific book. Campbell is liberal in his use of references, and while he does note some competitive claims, he does so in a haphazard and sometimes unbalanced manner (e.g., there are ad hominem attacks on authors rather than their work, and while he criticizes some scientific studies on the opposite side of his theses, his references are often to studies in 20 years old and published in non-prestigious journals).

Nevertheless, I found his thesis compelling (i.e., to adopt a whole-foods, plants-based diet to secure a healthier waistline and lifeline), much of his advice useful, and some of the recipes reasonable and tasty.

If you're familiar with Dr. Joel Fuhrman's Eat To Live body of work, this is a very similar piece. One can think of it as Fuhrman lite, as there is less science in the body of the text (although, again, copious references), and more practical tips about how to go about being vegan, essentially.

As a family physician and coauthor of The China Study, Dr. Thomas Campbell is eminently credible in showing the power of a whole foods, plant-based diet in transforming your health. He takes the gentle approach of putting you in control, so you would not feel pushed to make a change you are not ready for. The Campbell Plan has three main characters. One is Dr. Campbell himself, the second is science, and third is food in its many forms.

Dr. Campbell shares personal anecdotes, some amusing and the last one heart-breaking, throughout his book. I especially enjoyed the glimpses of his early years and what it was like to grow up in the Campbell family.

Science is the foundation of the whole foods, plant-based diet that Dr. Campbell recommends. Several chapters address controversies in nutrition, from wheat and soy to fish and supplements, and more. The Campbell Plan describes the evidence from published studies on both sides of an issue before giving bottom line advice in an understandable manner.

Finally, there's the food. The Campbell Plan offers a detailed description of a two week trial - or experiment, as Dr. Campbell suggests you think of it - with a whole foods, plant-based diet. You can feel confident shopping for new foods with the shopping list and meal plan that the book provides. The 55 recipes included are simple to prepare, aimed at busy people who want an enjoyable meal without hassles.

The Campbell Plan by Dr. Thomas Campbell is one of the best health books you can buy. Dr. Campbell is the son on T. Colin Campbell the author of The China Study, which details a large health study of rural China and has been highly influential in health and nutrition circles. Dr. Campbell’s book is not a “diet” as much as it is a healthy eating plan, which focuses on whole-foods and is plant-based. His basic premise is that what you eat has a profound effect on your health. He begins by defining three four groups: animal products, processed plant fragments and whole plants. The latter are the best items to consume with processed plant fragments as the worst. His ideal diet is mostly whole plant foods with limited amounts of the other two. He does not give percentages but it is clear that whole plant foods should be stressed. Moderation, Dr. Campbell says, does not work. He compares free-range and traditionally raised beef and organic and traditionally grown spinach. The argument that free-range beef is healthier than traditionally raised beef, he says, is the wrong one. As he shows either type of spinach is much healthier than both types of beef. He looks at the Mediterranean and Paleo diets and notes their limitations.

Success in changing a habit is based on the “self-determination” theory of success. This theory has three points:
1. Autonomy. You need to feel you are in control of your choices;
2. Competence. You need to have the skills and capability to achieve your goals;
3. Relatedness. You need to be close to the important people in your life who will care about your success.

Dr. Campbell also makes judgments about some common nutritional practices.

1. Taking fish oil supplements does no good. Have a tablespoon of ground flaxseed or chia seeds daily instead.
2. Eat fish in moderation—3-6 ounces a week
3. There are no significant nutrient differences between organic and conventionally grown food that is likely to be of any health significance.
4. Taking a multi vitamin daily is a waste of money
5. Calcium supplements are not necessary
6. You can get all the vitamin D you need from 5-30 minutes of exposure to the sun twice a week.
7. Exercise is also important for health—about 150 minutes of moderate exercise per week is good.
8. People who restrict their emotions tend to eat more unhealthy food such as ice cream.
9. Reducing pesticide consumption by eating an all organic diet does not lead to improved health outcomes.
10. It is uncertain whether or not GMO foods are harmful.
11. People who do not eat animal products do need to take a vitamin B12

My brother had congestive heart failure, and we thought he was going to die. After converting to this new way of eating, he is now a miracle man and doesn't even need meds or surgery. After that, I read The China Study, The Campbell Plan and How Not to Die, and I am now a very happy whole-food vegan who has more energy and who has lost 20 lbs. without even trying in the first two months of eating delicious food and a lot of it. I always thought I couldn't live without meat, dairy or sugar, but this has been a true lifesaver for me. I highly recommend all three of these books. You can get great vegan and vegetarian recipes online. I've even learned to cook (which I'm actually finding fun) and bought one of those food saver machines so all I have to do is pull a package out of the freezer for lunch or dinner. I cook on the weekends and freeze so that I have about six different food choices in the freezer at all times. Kale chips are actually a delicious snack you can make! And spinach/mushroom lasagna with whole wheat pasta is out of this world. Eat your way to great health. I am.

Ordered Audiobook instead of real book by mistake ... this product wasn't marked as well as it should have been. "See Inside" marking is what reall threw me - you shouldn't have that on audiobooks. PLUS you don't get the recipes!! Disappointed I had to send back.