Do And Undo Diet: Flexibility For Your Lifestyle

The Do and Undo Diet Plan is based on the Ornish Lifestyle Medicine program, which is scientifically proven to prevent and reverse the progression of many chronic diseases. The program is based on four pillars: Eat Well, Move More, Stress Less, and Love More. The diet component focuses on a whole foods, plant-based diet that is naturally low in fat and sugar. It has been rated the number one diet for heart health for seven consecutive years. The Ornish program also includes moderate exercise, meditation and yoga, and building strong psychosocial support networks.

Eat well: a whole foods, plant-based diet

A whole-foods, plant-based diet is a great way to improve your health, boost your energy levels, and prevent chronic diseases. It is also a more environmentally friendly way of eating.

A whole-foods, plant-based diet is based on a few simple principles:

• "Whole foods": Natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients.
• "Plant-based": Food that comes from plants and is free of animal ingredients such as meat, milk, eggs, or honey.

Foods to Eat

A whole-foods, plant-based diet includes a variety of nutritious foods, such as:

• Fruits: Any type of fruit, including apples, bananas, grapes, strawberries, citrus fruits, berries, cherries, etc.
• Vegetables: Plenty of veggies, including peppers, corn, lettuce, spinach, kale, peas, collards, tomatoes, broccoli, etc.
• Tubers: Starchy root vegetables like potatoes, sweet potatoes, yams, and cassava.
• Whole grains: Grains, cereals, and other starches in their whole form, such as quinoa, brown rice, whole wheat, oats, barley, farro, etc.
• Legumes: Beans, lentils, pulses, peas, chickpeas, and more.
• Healthy fats: Avocados, olive oil, unsweetened coconut, etc.
• Seeds, nuts and nut butters: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
• Plant-based proteins: Tofu, tempeh, and plant-based protein powders with no added sugar or artificial ingredients.

Foods to Avoid or Minimise

To follow a whole-foods, plant-based diet, it's best to avoid or minimise the following foods:

• Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.
• Added sugars and sweets: Table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc.
• Refined grains: White rice, white pasta, white bread, bagels, etc.
• Processed and convenience foods: Chips, crackers, cereal bars, frozen dinners, etc.
• Processed vegan-friendly foods: Plant-based meats, faux cheeses, vegan butters, etc.
• Artificial sweeteners: Equal, Splenda, Sweet’N Low, etc.
• Processed animal products: Bacon, lunch meats, sausage, beef jerky, etc.

Sample Meal Plan

• Breakfast: Oatmeal made with coconut milk, topped with berries, coconut, and walnuts.
• Lunch: Large salad with fresh vegetables, chickpeas, avocado, pumpkin seeds, and goat cheese.
• Dinner: Butternut squash curry.
• Breakfast: Full-fat plain yogurt topped with sliced strawberries, unsweetened coconut, and pumpkin seeds.
• Lunch: Meatless chili.
• Dinner: Sweet potato and black bean tacos.
• Breakfast: Smoothie made with unsweetened coconut milk, berries, peanut butter, and plant-based protein powder.
• Lunch: Hummus and veggie wrap.
• Dinner: Zucchini noodles with pesto and chicken meatballs.

Tips for Success

Transitioning to a whole-foods, plant-based diet doesn't have to be challenging. Here are some tips to help you succeed:

• Plan your meals: Take inventory of what you already have, write down your meals for the week, and make a grocery list.
• Think about your time: Choose meals that you can prepare when you're short on time, and save more complex recipes for when you have more time.
• Use leftovers: Make larger meals and enjoy the leftovers on busy days.
• Buy a mix of fresh, frozen, and shelf-stable items: Eat your fresh foods first and stock your freezer and pantry with items you can eat later.
• Shop outside the grocery store: Farmers markets and farm stands can be great options for finding fresh produce at a discount.
• Read the sales flyer: Keep an eye out for mid-week sales flyers to find good deals on healthy foods.
• Join your store's loyalty program: Most grocery stores offer special offers and discounts for loyalty program members.

Benefits of a Whole-Foods, Plant-Based Diet

Adopting a whole-foods, plant-based diet can provide numerous benefits for your health and the environment:

• Weight management: Plant-based diets tend to be lower in calories and higher in fibre, making it easier to manage your weight.
• Disease prevention: Whole-food, plant-based eating can prevent, halt, and in some cases, reverse chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
• Improved energy levels: Eating whole, plant-based foods can boost your energy levels and overall health.
• Environmental benefits: Plant-based diets reduce the impact on the environment, requiring less land and water usage and lowering greenhouse gas emissions.

Move more: moderate exercise

The NHS recommends that adults do at least 150 minutes of moderate aerobic activity each week, in addition to strength exercises on two or more days. Moderate aerobic activity includes activities such as cycling or brisk walking.

If you're looking to lose weight, combining physical activity with dietary changes is more effective than diet alone. Exercise helps you burn more calories than you take in, which is key to weight loss. It also has the added benefit of boosting your mental health, making it easier to stick to your plan.

• Find an exercise you enjoy: Choosing an activity you enjoy makes you more likely to stick with it in the long term. Walking, running, or cycling outdoors can be a great way to get some fresh air while you work out. Online yoga, pilates, or dance classes are also great options for increasing flexibility and getting your heart rate up.
• Exercise with a friend: Working out with a friend is a wonderful way to stay motivated and have fun. Arrange a walking coffee date or try a new exercise class together.
• Set realistic goals: It's easier to stick to an exercise routine if you know why you're doing it. Set a realistic goal, such as a distance you want to run, walk or cycle, or a healthy weight you want to reach. Write it down and refer back to it often to stay motivated.
• Start slowly: If you've been inactive, gradually add more movement into your days. You can start with a 30-minute walk or bike ride and slowly increase the intensity and duration over time.
• Create a workout plan: Include a mix of aerobic activities and strength training in your routine. Aerobic exercises condition your heart and circulatory system, while strength training helps maintain muscle mass. Some examples of aerobic activities are hiking, swimming, and dancing. For strength training, you can use your body weight with exercises like push-ups, sit-ups, and planks.
• Fuel your body: Base your post-exercise meals on starchy carbs and lean sources of protein to aid in recovery and muscle repair. Eat carbs within 30-60 minutes of exercising, as this is when your muscles are most receptive. Include polyunsaturated fats like avocado and olive oil in your diet to reduce inflammation and aid recovery.

Stress less: learn techniques to relax

While a healthy diet is important, it's also crucial to manage stress levels to support your overall health and well-being. Here are some techniques to help you relax and de-stress:

Deep Breathing

Focus on taking long, slow, deep breaths, also known as abdominal or belly breathing. This simple yet powerful technique can be practised almost anywhere and provides a quick way to get your stress levels under control. Place one hand on your chest and the other on your stomach. Breathe in through your nose, noticing how the hand on your stomach rises. Then, exhale through your mouth, pushing out the air while contracting your abdominal muscles. Continue this pattern, inhaling and exhaling slowly and mindfully.

Progressive Muscle Relaxation

This technique involves systematically tensing and relaxing different muscle groups in your body. Starting with your feet, work your way up. Tense the muscles in your right foot by squeezing tightly for a count of 10, then relax and notice the tension flowing away. Stay in this relaxed state for a moment, breathing deeply. Move on to your left foot and repeat. As you move up through your body, focus on only tensing the intended muscle groups. This practice helps you become familiar with what tension and complete relaxation feel like, allowing you to recognise and release muscular tension associated with stress.

Body Scan Meditation

Lie on your back with your legs uncrossed and arms relaxed at your sides. Focus on your breathing until you start to feel relaxed. Then, shift your attention to your toes and notice any sensations you feel. Imagine each deep breath flowing to that part of your body. After a few moments, move your focus to your sole and repeat this process as you work your way up through your body. This meditation helps you become more aware of the various parts of your body and enhances your mind-body connection.

Mindfulness Meditation

Find a quiet place where you won't be disturbed. Sit comfortably with your back straight and close your eyes. Focus your attention on your breathing or choose a meaningful word to repeat throughout the meditation. If distracting thoughts arise, gently bring your attention back to your point of focus without judgement. Mindfulness meditation helps you stay grounded in the present moment, rather than worrying about the past or future.

Rhythmic Movement and Mindful Exercise

Engage in rhythmic exercises such as walking, running, or resistance training. Add a mindfulness component by focusing on the sensations in your limbs and how your breathing complements your movement. For example, if you're walking, pay attention to the feeling of your feet touching the ground and the wind against your face. This practice helps you stay grounded in the present moment and can be a powerful stress reliever.

Yoga, Tai Chi, and Qigong

Yoga involves a combination of moving and stationary poses paired with deep breathing. It reduces anxiety and stress while improving flexibility, strength, balance, and stamina. Tai chi and qigong are also excellent options, involving slow, flowing body movements that keep your attention on the present moment, leading to a relaxed state. These ancient practices offer physical and mental benefits, enhancing flexibility, balance, and mental focus.

Love more: build psychosocial support networks

Connect with the MHPSS Network

The Mental Health and Psychosocial Support (MHPSS) Network is a great place to start when building psychosocial support networks. MHPSS is a global platform that connects people, networks, and organizations working in mental health and psychosocial support. It serves as an online community of practice for those in the field, allowing them to share resources, knowledge, and experiences.

Strengthen Family and Community Support Systems

Reviving and strengthening family and community support systems is crucial. This involves promoting positive coping mechanisms among individuals, families, and communities affected by displacement and other humanitarian emergencies. These support systems are essential for fostering social cohesion and empowering communities to protect and support themselves.

Facilitate Intersectoral Coordination

Ensure that emergency responses are safe, dignified, participatory, community-owned, and socially and culturally acceptable. This includes enabling people to attend to their own well-being and that of their loved ones. It is also important to facilitate coordination across sectors, such as health, education, and protection, to address MHPSS issues effectively.

Provide Clinical Mental Health Services

Layer 4 of the MHPSS pyramid focuses on providing clinical mental health and psychosocial services. These services are typically led by mental health professionals but can also be provided by trained and supervised general health workers. They are intended for individuals with severe symptoms or intolerable suffering that affects their ability to perform basic daily functions.

Integrate MHPSS in Community-Based Protection

Engage with community initiatives that promote mental health and psychosocial well-being. This includes cultural and religious activities, self-help groups, communal healing practices, and communal arts-based activities. Partner with these initiatives to strengthen their capacity to respond to MHPSS needs, such as by providing safe spaces and capacity-building in MHPSS.

Focus on Children and Adolescents

UNICEF emphasizes the importance of creating safe spaces for children and adolescents exposed to conflict, natural disasters, and other crises. These spaces provide regular, structured activities to help them develop skills to cope with crises, regulate their emotions, and form healthy relationships. This can be achieved through peer groups, recreational activities, sports, and life-skills training.

By following these steps, we can build strong psychosocial support networks that promote love, connection, and well-being for individuals, families, and communities.

Get guidance: consult a doctor or dietitian

Consulting a doctor or dietitian is a crucial step in achieving your health goals and maintaining a balanced diet. They can provide expert guidance and support tailored to your unique needs and circumstances. Here are some reasons why seeking professional help for your "do and undo diet plan" is essential:

• Personalised Guidance: Dietitians are experts in food and nutrition, qualified to provide medical nutrition therapy, dietary counselling, and nutrition education. They will tailor their recommendations based on your medical history, health conditions, allergies, dietary restrictions, and preferences. By understanding your health background, they can identify nutritional gaps or excessive intakes and develop a personalised nutrition plan to address your specific needs.
• Evidence-Based Approach: Registered dietitians base their advice on the latest scientific research and evidence-based guidelines. They can help you navigate through conflicting information on the internet by distinguishing between fads and reliable information. This ensures that you receive accurate and trustworthy guidance, which is essential for your well-being.
• Disease Management and Prevention: Dietitians play a critical role in managing and preventing various health conditions. They can develop specialised nutrition plans to help manage chronic conditions, such as diabetes, heart disease, or gastrointestinal disorders. By applying medical nutrition therapy (MNT), they can address specific medical conditions with tailored diets, portion control, and nutrient recommendations. Regular follow-up appointments allow them to assess your progress, address challenges, and provide ongoing support.
• Wellness Management: A registered dietitian can support you in preventing chronic diseases and maintaining a healthy weight. They can help set realistic goals, create balanced eating plans, and develop strategies for long-term weight maintenance. By addressing nutritional gaps and deficiencies, they can teach you sustainable, healthy eating habits that promote overall physical and mental well-being.
• Pre-and Post-Surgery Nutrition: If you're preparing for surgery or recovering, a dietitian can assess your nutritional status and develop an individualised plan. This includes addressing nutrient deficiencies, ensuring adequate calorie intake, and optimising hydration levels. Proper nutrition before surgery can enhance your body's ability to heal and improve surgical outcomes, while dietary modifications may be necessary after certain procedures, such as gastrointestinal surgery.
• Behavioural Counselling: Dietitians provide ongoing behavioural counselling and strategies to promote sustainable lifestyle changes. They consider various lifestyle factors, such as physical activity, sleep patterns, stress levels, and substance use, to develop a comprehensive plan for your well-being.

Remember, it is always advisable to consult a healthcare professional before making any drastic changes to your diet or starting a new eating plan. They will ensure that your chosen plan is safe and suitable for your individual needs. Additionally, they can provide valuable meal plans, recipes, and ongoing support to help you stay on track with your "do and undo diet plan."

Frequently asked questions