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HOW TO USE THIS COURSE
Introduction + JOIN Support Group
Welcome + Week One Guidelines by Dr. Achyuthan Eswar
Week 2 - How to Meet all your Micro and Macro Nutritional Requirements by Dr. Achyuthan Eswar
Week 3 - Eliminating Unhealthy Foods & Overcoming Cravings
Week 4 - Physical Fitness and its Importance in Lifestyle Medicine
BONUS Video: Connect with Nature For Achieving Inner Peace
LIVE CLASS
Upcoming Live Session
LIVE Q&A with Dr. Achyuthan Eswar, 2:30 PM, SUN, 05 Feb 2023
Recording of Last Q&A with Dr. Achyuthan Eswar
Recording of Last Q&A with Dr. Achyuthan Eswar
Recording of Past Live Class: 10 Steps to Reverse Diabetes with Dr. Achyuthan Eswar
1 Masterclass Introduction
Welcome to the Plant Based Diet Masterclass
Course Objectives
Course Orientation
Introducing Dr. Achyuthan Eswar
Day 1 Meal Plan
QUIZ: 1 MasterClass Introduction
2 Benefits of Plant-based Diets
Heart Disease Starts in Childhood
From Sick Care to Health Care
Day 2 Meal Plan
QUIZ: 2 Benefits of Plant-Based Diets
3 What is Whole Food Plant Based Diet?
What is Whole Food Plant Based Diet?
How to Achieve & Preserve Health?
The Natural Diet Game
Origins of Whole Food Plant Based Diet
What to Eat & What Not to Eat?
Planning Your Kitchen Farmacy
Day 3 Meal Plan
QUIZ: 3 What is Whole Food Plant-Based Diet?
4 Whole Foods vs Processed Foods
Dr. Greger's Traffic Light Food System
Top Sources of Processed Food
What is Processed Food?
War Over Electrons: How do Free Radicals & Antioxidants work?
White Rice vs Brown Rice
What are Phytochemicals?
SImple vs Complex Carbohydrates
Rice & Wheat
The Healthiest Grains
Sugar, Jaggery & Honey
The Healthiest Sweeteners
Upgrade to Whole Food Sweeteners
Refined Oil vs Cold Pressed Oil
The Healthiest Oils
Upgrade to the Healthiest Fats
Day 4 Meal Plan
5 Animal Foods & Alternatives
Human vs Animal: What sets us apart?
The Story of When I Almost Chased a Chicken
Where Does Our Food Come From?
Dairy Myths
Why was Ghee Important?
Ahimsa: First Step of Yoga
What is Veganism? Should you become Vegan? (coming soon)
Harmful Effects of Meat
Meat Replacements
Health Effects of Eggs
Egg Replacements
Health Effects of Dairy
Dairy Replacements
Day 5 Meal Plan
6 Health Benefits of Whole Plant Foods
Health Benefits of Fruits (coming soon)
Health Benefits of Vegetables (coming soon)
Health Benefits of Nuts (coming soon)
Health Benefits of Pulses and Legumes (coming soon)
Health Benefits of Whole Grains (coming soon)
Health Benefits of Herbs & Spices (coming soon)
Special Appearance: Health Benefits of Mushrooms (coming soon)
Day 6 Meal Plan
7 Recalibrating Your Taste Buds
Healthy Food Versus Tasty Food
Listening to Our Tongue - Mindful Eating
Mindful Eating
Salt, Sweet and Fat: Why Do We Love Them?
How to Reset Taste Buds?
How To Avoid Evening Cravings
Exploring Natural Tastes
Day 7 Meal Plan
8 Identifying Healthy Foods
Answering "Is This Healthy?"
Two-step Formula to Identify Healthy Foods
Exceptions to the Rule
Day 8 Meal Plan
9 Using Calorie Density in Your Favour
Calorie Density Spectrum
Cell Structure & Nutrition: Intact vs Ground Foods
Day 9 Meal Plan
10 Plant-based Cooking Basics
Raw or Cooked - Which is Healthier?
Approach to Healthy Cooking
Unlearning & Relearning Healthy Cooking Methods
Enzyme Preservation Secrets
Healthy South Indian Cooking in 9 Minutes
Healthy North Indian Cooking in 8 Minutes
How To Make Healthy Exotic Dishes At Home
Day 10 Meal Plan
11 Why Tadka?
The Story of Tadka (coming soon)
How to do Dry Tadka (coming soon)
Day 11 Meal Plan
12 Cooking Vessels
Which is the Best Cooking Vessel?
Upgrade Your Cooking Vessels
Day 12 Meal Plan
13 Cooking Method
Which is the Best Cooking Method? (coming soon)
Day 13 Meal Plan
14 Cravings
How To Avoid Evening Cravings?
Why do we get cravings? (coming soon)
Identifying Triggers & Solutions (coming soon)
Day 14 Meal Plan
15 Complete Plant-based Nutrition
Changing Perspective from Nutrients to Foods (coming soon)
Minimum Daily Quantities (coming soon)
Dr. Greger's Daily Dozen Checklist (coming soon)
Daily Dozen Mastery (coming soon)
Day 15 Meal Plan
16 Deficiencies
Nutrients of Concern (coming soon)
Vitamin B12 (coming soon)
Vitamin D (coming soon)
Day 16 Meal Plan
17 Plant-based Fitness
Why Exercise Daily? (coming soon)
Food for Fitness (coming soon)
Where Do You Get Your Protein From? (coming soon)
Plant Calcium for Strong Bones (coming soon)
Day 17 Meal Plan
18 Mental Peace
Why Meditate Everyday? (coming soon)
Why Connect with Nature Every Day? (coming soon)
The Truth About Satvik, Rajasik, & Tamasik Foods (coming soon)
Food That Makes You Happy! (coming soon)
Day 18 Meal Plan
19 Plant-based Travelling
Packing Your Travel Kit (coming soon)
No-Cook Travel Food Ideas (coming soon)
Finding Vegan / Plant Based Restaurants (coming soon)
How to Order at Restaurants (coming soon)
Day 19 Meal Plan
20 Family & Friends
Plant Based Nutrition for Children
Plant Based Nutrition for Pregnant and Lactating Women (coming soon)
Plant Based Nutrition for Senior Citizens (coming soon)
How to Get Children to Eat Their Fruits & Vegetables? (coming soon)
Communicating to Friends & Family (coming soon)
Day 20 Meal Plan
21 Feasts for Special Occasions
Sankranti / Pongal Tips & Recipes (coming soon)
Diwali Tips & Recipes (coming soon)
Christmas Tips & Recipes (coming soon)
Navratri Tips & Recipes (coming soon)
Ganesh Chaturti Tips & Recipes (coming soon)
Krishna Jayanthi Tips & Recipes (coming soon)
Ekadashi Tips & Recipes (coming soon)
Day 21 Meal Plan
22 Disease Reversal with Plant Based Diet
Plant Based Diet for Diabetes
High Blood Pressure Management with a Plant Based Diet (coming soon)
High Cholesterol Management with a Plant Based Diet (coming soon)
Achieving Ideal Weight with a Plant Based Diet - Secret to Eat More, Weight Less (coming soon)
Gaining Weight With Plant Based Diet (coming soon)
Treating Asthma With a Plant Based Diet (coming soon)
Treating Autoimmune Diseases with a Plant Based Diet (coming soon)
Treating PCOS With a Plant Based Diet (coming soon)
Treating Depression With a Plant Based Diet (coming soon)
Treating Autism Spectrum Disorder with a Plant Based Diet (coming soon)
23 Course Wrap Up
How Affordable is a Plant Based Diet? (coming soon)
Wrapping Things Up (coming soon)
Resources (coming soon)