Nepali Wanderer

Introduction:

The saying goes, “An apple a day keeps the doctor away.” But nowadays, it seems the reverse could hold true — “A doctor a day keeps an apple away.” Don’t quote me on this; it’s the author’s remark, who happens to be a …. doctor. The point here is the importance of discerning what to eat and not blindly trusting anyone.

Just as it is in the book, let’s divide the summary into two parts: first, diseases and specific foods that aid, and second, an overall guide to good food choices.

Part I: Diseases and Food to Tackle Them With

Chapter 1: Heart Disease – The Not-So-Heartwarming Tale:

Let’s start with the infamous heart disease, the ultimate heartbreaker. Ah, and the notorious plaque formation and clogged arteries. To avoid this “delightful” condition, you need to steer clear of cholesterol-laden foods. So, if you want to keep your ticker ticking, you better stock up on veggie stuff. Kale smoothies for breakfast, broccoli sandwiches for lunch, and a side of greens for dinner. Bon appétit!

Chapter 2: Lung Disease – A Breath of Fresh Vegetables:

You know what they say: “Eat your greens and breathe easy.” Apparently, cruciferous vegetables and turmeric hold the key to healthy lungs. But that’s not all, my friend. Quitting smoking is a no-brainer. And here’s a fun fact: if you want to protect your lungs from frying (yes, you heard that right), try to avoid deep-fried foods.

Chapter 3: Brain Disease – Fiber and Saffron to Keep Your Marbles:

You don’t want your brain to go on a vacation without you, do you? Well, fear not because fiber is here to save the day! Get your daily dose of whole grains and watch those arteries remain unclogged, just like a well-oiled machine. And don’t forget the power of antioxidants, citrus fruits, and saffron.

Chapter 4: Digestive Cancer – A Berry Good Defense:

Let’s talk about everyone’s favorite topic: your digestive system. To keep those pesky cancers at bay, turmeric, phytates, and berries are your best buddies. Oh, and fiber, of course. Just make sure to avoid meats that like to linger in your colon for way too long. Remember, the quicker, the better!

Chapter 5: Infectious Diseases – The Power of Kale and Onions:

Boosting your immunity is the name of the game, and what better way to do it than with the superhero duo of kale and broccoli? Add some beets, onions, and garlic to the mix, and you’ll be a fortress against all those pesky germs. And hey, don’t forget about sanitation and meticulous hand washing.

Chapter 6: Diabetes – From Carb Confusion to Fat Frenzy:

Time to talk about the dreaded D word. Obviously, diabetes (what else?) But here’s a plot twist. Unlike some books that scream “too much carb is the enemy”, this one’s again blaming too much fat. So, more about this in my final takeaway section below. As for the author’s TLDR: go for a whole-food, plant-based diet.

Chapter 7: High Blood Pressure – Salt, Sugar, and a Splash of Hibiscus:

Say goodbye to salt and sugar if you want to keep your blood pressure in check. Instead, say hello to hibiscus tea, beetroot, and flaxseeds. But wait, there’s more! Load up on a whole-food, plant-based diet, and your blood pressure will be dancing to a lower beat in no time.

Chapter 8: Liver Disease – Goodbye Alcohol, Hello Coffee (Seriously!):

If you want your liver to party like it’s 1999, it’s time to bid farewell to alcohol. But don’t worry, coffee has your back. Yes, you heard that right. Apparently, that magical bean can help your liver stay in tip-top shape. Berries and plants also make the guest list because let’s face it, nobody likes a party-pooper liver!

Chapter 9: Blood Cancer – Poultry, Plants, and Citrus:

To keep blood cancer at bay, it’s time to reduce your poultry exposure. Fill that void with a plant-based diet, and don’t forget the citrus fruits. They’re like little soldiers fighting off those cancer cells. And for an extra kick, sprinkle some curcumin (aka turmeric) on top. It’s a zesty defense strategy!

Chapter 10: Kidney Disease – The Acid vs. Base Showdown:

It’s time to play a game of acid versus base, where your kidneys are the star players. Acid-inducing foods? Bad news. Base-inducing foods? Your kidneys’ best friends. Quick, someone call the pH police! So, do your kidneys a favor and research this acid-base stuff. Your urine will thank you!

Chapter 11: Breast Cancer – Sleep Good, Embrace Flaxseeds:

Ladies, listen up! If you want to keep breast cancer at bay, it’s time to catch some z’s and let the melatonin work its magic. Exercise, flaxseeds, apples, and mushrooms also get top billing in this breast cancer prevention show.

Chapter 12: Mental Health – Spices, Coffee, and Green Goodness:

It’s time to spice up your life and your mental health. Turmeric, coffee, green leafy vegetables, fruits, and exercise are your secret weapons against the blues. So, sip that spicy latte, munch on some kale, and get ready to shake off those mental cobwebs.

Chapter 13: Prostate Cancer – Subtract Milk and Meat, Add More Plants:

Gentlemen, listen up! Milk, milk, milk — yeah, it’s not doing your prostate any favors. So, it’s time to rethink your dairy intake and opt for more plant-based goodness. Oh, and chicken? Maybe not so much. Instead, load up on those green superheroes and keep that prostate in tip-top shape. Your future self will thank you!

Chapter 14: Parkinson’s Disease – Berries, Tea, Coffee (Again!):

When it comes to Parkinson’s disease, it’s all about the trifecta of berries, tea, and coffee. So, start your day with a berry smoothie, sip on some tea, and indulge in a cup of coffee. Your brain will be doing the happy dance!

Chapter 15: Iatrogenic – It’s Time to Spice Up Your Life!

Last but not least, we have the grand finale: iatrogenic diseases. To avoid becoming a victim of these conditions caused by medical treatment, it’s time to spice things up. Cumin, turmeric, paprika, chili powder — go wild! And don’t forget the whole food part; supplements just won’t cut it.

Now, coming into the second half.

Part II: Eating for Immortality (Sort of)

Now that we’ve covered how not to die, let’s talk about what to eat in general. It’s like a buffet of life-extending options, minus those tablets and supplements.

Chapter 1: Daily Dozen – It’s a Game of 33%:

To stay on top of your dietary game, aim for a balanced mix of whole grains, legumes, and vegetables—each accounting for 33%. And don’t forget your fruits, berries, nuts, herbs, and spices. It’s a daily challenge fit for a foodie warrior!

Chapter 2: Beans – The Protein-Vegetable Combo:

Beans, beans, the magical fruit — they’re the best of both worlds! Packed with protein and all the veggie goodness, they deserve a spot on your plate every day.

Chapter 3: Berries – Nature’s Sweet Treats:

Move over, candy bars! Berries are nature’s delicious answer to your sweet tooth. Packed with antioxidants, they’re like little warriors fighting off free radicals. So, grab a handful of these colorful treats and let your taste buds party!

Chapter 4: Other Fruits – Mix It Up:

While berries steal the show, don’t forget about their fruity cousins. Mix it up with apples, oranges, and whatever else catches your eye at the farmer’s market. Variety is the spice of life, after all!

Chapter 5: Cruciferous Vegetables – The Real Green Powerhouses:

Broccoli, cabbage, and their cruciferous gang are the superheroes of the veggie world. They’re like the Avengers, but with more fiber and vitamins. So, embrace the crunch and let these green powerhouses save the day, one bite at a time!

Chapter 6: Greens – Popeye’s Favorites:

Spinach, kale — Popeye knew what he was talking about! These leafy wonders are packed with nutrients, and they’ll have you flexing your muscles in no time. So, channel your inner spinach-loving sailor and let those greens work their magic!

Chapter 7: Other Vegetables – Cooked Carrots and Beet Adventures:

While the greens take the spotlight, don’t forget about the supporting cast of other veggies. Cooked carrots, roasted beet — these culinary delights will add some pizzazz to your plate. It’s time to get adventurous and see what other veggie wonders await!

Chapter 8: Flaxseed – Grounded Goodness:

Incorporate flaxseed into your diet, but make sure it’s in grounded form. Sprinkle it on your morning oats or mix it into a smoothie. This tiny seed packs a nutritional punch and adds a delightful crunch!

Chapter 9: Nuts and Seeds – Crack Open the Goodness:

Nuts and seeds are your daily companions on this journey of health and hilarity. Walnuts, pistachios, almonds — they all bring their unique flavors and healthy fats to the party. So, crack open a nutty delight and let the good times roll!

Chapter 10: Herbs and Spices – The Flavors of Life:

Herbs and spices are like the comedy duo of the culinary world — they bring flavor and laughter to your plate. Turmeric, amla, ginger, cardamom, cinnamon, cloves — they’re all part of the tasty cast. So, spice up your life and let your taste buds dance!

Chapter 11: Whole Grains – Brown Rice or Quinoa, the Choice is Yours:

Every day calls for a serving of whole grains. Brown rice or quinoa — pick your grainy partner in crime. They’re packed with fiber and nutrients, and they’ll keep you energized throughout the day. It’s a win-win!

Chapter 12: Beverages – Hydrate with Tea and Water:

Don’t forget to hydrate! Tea, especially green tea, is a delightful choice. And good old water — well, it’s the elixir of life. So, sip your way to health and stay hydrated, my friend!

Conclusion:

And there you have it — a fun guide on how not to die (not literally, obviously!) Life is short, but it can be a whole lot happier when you’re healthy. So, eat your way to good health, and enjoy the ride! 

Final takeaway:

As you might have gathered by now, the entire book can be summed up in one line: “Whole Food Plant-Based Diet.” Obviously, I’m not here to convert you into a full-fledged vegan, as I still enjoy my eggs, fish, and meat (although I’ve cut down on the meat a bit.) But the point is to experiment with the insights from the book and fearlessly move towards obviously good stuff (like adding more veggies and whole foods.) And as I always suggest, keep exploring, hear out both camps, play around with your choices (no need for extreme measures), and find what works best for you.