The 22-day Revolution: The Plant-based Program That Will Transform Your Body, Reset Your Habits, and Change Your Life - Softcover
Inhaltsangabe
THE NEW YORK TIMES BESTSELLER
Now in paperback—the groundbreaking vegan program designed to transform your mental, emotional, and physical health in just 22 days.
Founded on the principle that it takes 21 days to make or break a habit, The 22-Day Revolution is a plant-based diet designed to create lifelong habits to lead a healthier lifestyle, to lose weight, or to reverse serious health concerns, including high cholesterol, heart disease, high blood pressure, and diabetes.
Exercise physiologist Marco Borges has spent years helping his exclusive list of high-profile clients permanently change their lives and bodies—including Jay-Z, Jennifer Lopez, Pharrell Williams, Gloria Estefan, Shakira, and Beyoncé, who is such a supporter that she partnered with Borges to launch 22 Days Nutrition, his plant-based home-delivery meal service.
Inside, you’ll find motivating strategies, tips for staying the course, delicious recipes, and a detailed 22-day meal plan, all designed to help you live the life you want, not just the one you have.
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Über die Autorin bzw. den Autor
Marco Borges is an exercise physiologist, founder of 22 Days Nutrition, author, and plant-based living advocate. Passionate about guiding people to develop healthier lifestyles, he has spent the last 20 years as a lifestyle coach and touring the world empowering others with tools for ultimate wellness. He is also the author ofPower Moves: The Four Motions To Transform Your Body For Life. He lives in Miami with his wife and their three sons.
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FOREWORD
by BEYONCÉ
I WAS BORN AND RAISED in Houston, and if there’s one thing we love in Texas, it’s good food. Food has always been at the heart of my family, and it played a big role in my upbringing. We celebrated, bonded, commiserated, and loved one another through food—and not necessarily the healthy kind. Our hometown favorites were fried chicken, fajita tacos, BBQ burgers, BBQ ribs, fried shrimp, and po’boy sandwiches. Growing up, I was always on the move and didn’t always make the right choices when it came to food and may have even developed some habits around it that were silently sabotaging my health as I grew older.After having my daughter, I made a conscious effort to regain control of my health and my body. But I didn’t want to do a crash diet. I was a mom now. I needed to change my ways and set an example for my child. So I turned to no one other than my good friend and fitness and nutrition confidant, Marco Borges. I’ve worked with him for years to keep me on-track, motivated, and ahead of the health game. Yet, as much as I follow and trust his advice, when I would hear him talk about the amazing benefits of a plant-based lifestyle, I would think, that sounds amazing. I would love to experience those benefits, and while I can incorporate those good foods into my life, I knew I could never eat that way. I love food too much. Something needed to happen for me to come around. I needed to be ready.
A year later (around November 2013), my husband and I decided we wanted to try a completely plant-based diet with Marco. I had lost my pregnancy weight with his help, through an exercise-and-nutrition program, and was ready for another challenge. I decided I wanted to take a more proactive role in my health, and knowing all the amazing benefits, I knew this was the one. I was ready.
And so the journey began that helped me get into the best shape of my life. Little did I know the long-lasting effects it would have. I thought, like with most diets, I would feel deprived and hate food, that I would miss out on restaurants and celebrations, that I would get headaches and be irritable, etc. I was wrong about all of that. It took a few days to adjust, but what I discovered was increased energy, better sleep, weight loss, improved digestion, clarity, and an incredibly positive feeling for my actions and the effects it would have on those around me and the environment. I couldn’t believe how much of our health we can control with food. And that Icould still love food but this time it would love me back (like the walnut tacos you’ll find in here, oh my!!). We even celebrated my husband’s birthday with an all-vegan party. I can still see the reaction on our friend’s faces. Some were extremely excited while others had some reservations, but in the end, we all enjoyed it immensely. My greatest discovery was that I would benefit from the best gift I could give myself and my family—my health.
I’m sharing my experience because I want the best for everyone, and I would like for anyone who thinks that this isn’t for them, even though they may know of the incredible benefits, that theycan do it. You deserve to give yourself the best life you can. Empowerment starts within you and your decisions. You can control the quality of your life with the food you eat. The truth is that if a Houston-born foodie like me can do it, you can too—you just need to try it for 22 days.
—Beyoncé
INTRODUCTION
I WELCOME THIS OPPORTUNITY TO write the introduction to this important book, as awareness is the first step in healing.
For almost four decades, my colleagues and I at the nonprofit Preventive Medicine Research Institute and the University of California, San Francisco have conducted clinical research proving the many benefits of comprehensive lifestyle changes. These include:
• a whole-foods, plant-based diet (naturally low in fat and refined carbohydrates) like the one described in this book;
• stress-management techniques (including yoga and meditation);
• moderate exercise (such as walking); and
• social support and community (love and intimacy).
In short—eat well, move more, stress less, and love more.
Many people tend to think of advances in medicine as high-tech and expensive, such as a new drug, laser, or surgical procedure. We often have a hard time believing that something as simple as comprehensive lifestyle changes can make such a powerful difference in our lives—but they often do.
In our research, we’ve used high-tech, expensive, state-of-the-art scientific measures to prove the power of these simple, low-tech, and low-cost interventions. These randomized controlled trials and other studies have been published in the leading peer-reviewed medical and scientific journals.
In addition to preventing many chronic diseases, these comprehensive lifestyle changes can oftenreverse the progression of these illnesses.
We proved, for the first time, that lifestyle changes alone can reverse the progression of even severe coronary heart disease. There was even more reversal after five years than after one year and 2.5 times fewer cardiac events. We also found that these lifestyle changes can reverse type 2 diabetes and may slow, stop, or even reverse the progression of early-stage prostate cancer.
Changing lifestyle actually changes your genes—turning on genes that keep you healthy, and turning off genes that promote heart disease, prostate cancer, breast cancer, and diabetes—more than five hundred genes in only three months. People often say, “Oh, it’s all in my genes. There’s not much I can do about it.” But there is. Knowing that changing lifestyle changes our genes is often very motivating—not to blame, but to empower. Our genes are a predisposition, but our genes are not our fate.
Our latest research found that these diet and lifestyle changes may even lengthen telomeres, the ends of your chromosomes that control aging. As your telomeres get longer, your life gets longer. This was the first controlled study showing that any intervention may begin to reverse aging on a cellular level by lengthening telomeres. And the more people adhered to these lifestyle recommendations, the longer their telomeres became.
This is a different approach to personalized medicine. It’s not like there was one set of dietary recommendations for reversing heart disease, a different one for reversing diabetes, and yet another for changing your genes or lengthening your telomeres. In all of our studies, people were asked to consume a whole-foods, plant-based diet like the one described in this book. It’s as though your body knows how to personalize the medicine it needs if you give it the right raw materials in your diet and lifestyle.
It’s not all or nothing. In all of our studies, we found that the more people changed their diets and lifestyles, the more they improved and the better they felt—at any age. If you indulge yourself one day, eat healthier the next.
These lifestyle changes are part of the most influential trend in medicine today—what is known as “Lifestyle Medicine,” which is lifestyle astreatment as well as prevention.
And what’s good for you is good for our planet. To the degree we transition toward a whole-foods, plant-based diet, it not only makes a difference in our own lives; it also makes a difference in the lives of many others across the globe.
The crises in global warming, health-care costs, and energy resources can...
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