Comments Off on FAQ | Last Update: April 4, 2013

Protective Diet

A one-page introduction to a Protective Diet and how it works.

Protective Diet is an oil-, sugar-, nut-, and additive-free whole food plant based diet and lifestyle. It’s designed to support, guide and nutritionally intervene to produce optimal health and protection for human life, animal welfare and the earth.

Julie Marie Christensen is the Creative Director, Oil-free Vegan Chef and Recipe Developer for the Protective Diet Test Kitchen, Director and Educator at Protective Diet Education, TV Chef on Health Local (a public access series focused on the elimination of childhood obesity), Plant-based Cooking Instructor for Humana Guidance Centers, Public Speaker, Creator of The 30 Day Whole Food Detox and Taste Bud Reprogram, The 50/50 PD Plate, 21 Meals to Mastery, Host of Protective Diet Mind & Body Retreat and PD One-Day Intensive.

PD-Ed has guided many students and their families with the application of a Protective Diet to reverse disease, reach their ideal body weight, and eliminate food addiction. Julie makes the application of a Protective Diet easy, rewarding, affordable and sustainable.

Julie Marie is certified in Plant Based Nutrition with eCornell and the T. Colin Campbell Foundation. Dr. Campbell, Dr. Mc Dougall and Dr. Esselstyn gave her the education and confidence to apply her cooking skills and ability to teach and inspire her students with a diet that is optimal for all humans, no matter what age or stage in life. She is best known for her ability to teach plant-based affordability, day to day application and her innovative easy to follow cooking techniques and comfort food favorite recipe remakes designed for the entire family. She surrounds herself with an ever-growing community of global support that is successful with this lifestyle and is excited for the opportunities to share and grow with Protective Diet.

Protective Diet is not just Mommy’s diet. It’s a diet and lifestyle for the entire family to achieve optimal health as a team.

Protective Diet is an information and recipe resource guide. It is the host of Protective Diet Education. It is an aide in transitioning to an oil-, sugar-, nut-, and additive-free whole foods plant based diet called a Protective Diet. A Protective Diet focuses on the promotion of the endothelium and the foundation of the immune system. This plan isn’t just for those new to a plant-based diet. It is also for the seasoned vegan, vegetarian, or flexitarian to improve the way they eat and live to successfully achieve optimal health, and to improve animal welfare and our environment. This site is for anyone interested in increasing their consumption of whole foods and kicking their sugar and processed food addictions to the curb. Even a vegan diet can consist of high fat, colorless, salt-filled, sugar-laden, processed food. Julie Marie makes the purest of healthy, nutrient-dense, plant-based eating fun, rewarding, affordable, familiar and delicious. The application of a Protective Diet is designed to eliminate food cravings and guide you to optimal health.

Warning: This eating plan will cause many healthy side effects, including, but not limited to: reaching your ideal body weight, lowering cholesterol, lowering blood pressure, clearing blockages, reversing type II diabetes, making you heart attack proof, eliminating food cravings, strengthening your immune system, increasing energy, eliminating constipation, stopping Candida, easing joint pain, reversing many autoimmune diseases, improving skin appearance, and attracting a healthy partner…just to name a few.

As a chef and cooking instructor, I have learned people are starving. They are starving for pure, clean, nutrient-dense food. Most people don’t know how to separate the good from the bad at the grocery store. Unfortunately, people are confused by all the sales-driven information they receive from the media. Do I need to eat a gluten-free diet and what is it? What is hydrogenated oil? Is high-fructose corn syrup okay in moderation? How do you get enough protein without eating meat? These commonly asked questions are raised because we, as a society, are so far from eating real food and there is much confusion about what is truly health promoting. I have spent the past eleven years studying nutrition and have learned how plants heal the body. I have learned most people don’t even know how much protein is appropriate to consume or how much they are currently consuming. I have also learned that most of America knows they aren’t eating what they should to maintain health and remain disease-free. They want to try, but don’t know where to start.

My goal is to provide this proven, effective and informative education program to support and guide everyone who wants vitality and to feel perfect within their body. I make it simple and cost-effective to adopt a Protective Diet. I will empower you with the ability to take control over your heath and future with your food choices. I offer one-on-one guidance, group workshops, phone coaching, live and interactive online weekly classes called Protective Diet Education or PD-Ed, cooking classes, support groups, live chats, and presentations followed up with company and community workshops. I hope you will enjoy my original, innovative recipes, application tips, cooking techniques and guidance videos to assist you with ultimate dietary consciousness.

Please visit the Personal Journey tab/page for my personal recovery and health history with before and after pictures. Use my experience along with the Protective Diet community’s experiences as a paved path and proven guide to optimal health. Use my knowledge and experience to shortcut adopting a plan that will simply map out how to reverse disease, reach your ideal body weight and never go to bed hungry. You will enjoy eating starches in abundance and never count a calorie or point again. Join our Protective Diet community and feel supported on your path to optimal health.

The best of health and protection from disease will be owned by those who eat an abundance of plants.

  • Marilyn Wood says:

    I have just heard about your website. I am always looking for good websites like yours. I have been on a vegetarian – vegan diet for a long time. I can’t wait to investigate your website to find more healthy recipes. I met Chef AJ when she was teaching one night at Whole Foods in Huntington Beach, CA. I was so amazed with her that I purchased her book and use it quite often. I also follow Jill Nussinow since I had a pressure cooker that I was scared to use. With her book I no longer have a fear of the pressure cooker.

  • MConnie Silva says:

    ON my way to a new beginning.

  • Mary Dagostino says:

    I’m so glad that I fell into something so great and so in line with how I think. Thank you.

  • Connie Silva says:

    I’m interested to get started on this beautiful and awesome program you have here, I found you from a posting on Facebook from my cousin Mary Avery, I want to start a new beginning on how to cook and eat right, I also want to feel more energize and have lots of energy. I’m interested and knowing where to begin and how?

    • Julie Marie says:

      Hi Connie,

      I love Maria! You are so blessed to have her in your life. They best way to get started is to enroll in PD-Ed and start watching the lessons. https://protectivediet.com/PD-Ed These classes are designed to give you the foundation of the plan and show you how to get started. They guide you and answer many questions. The live weekly classes offer support and interaction with myself and other people living this healthy lifestyle. Also join the Face Book support group called Protective Diet Living by clicking on the blue tab on the home page of Protectivediet.com Looking forward to your success and guiding you along this path to optimal health!

      Best of Health,
      Julie Marie

  • alina muresan says:

    Hi. What is your opinion about vitamin B12??? Do I need a supplement if I’m vegan ? Thanks a lot.

  • huclkengirl huclkengirl says:

    Yeah thank you for explaining that to me!:) I am always scared to add the salt but maybe I need to as I transition like you said! Thank you again for answering questions that I have! I am telling everyone I can about your site!

    Kristie Clark

  • huclkengirl huclkengirl says:

    I have already made many of your recipes and love them! I am super excited for you new site:) Thanks so much for all the information and making cooking fun! I do have a question about salt! How do you feel about it? I have always been told not to use it. That it is bad! I notice you do use sea salt in some recipes. Just wanting your opinion:) Thanks!

    Kristie Clark

    • Julie Marie says:

      It is always best to eliminate salt in our diet. The amount I use in my recipes is considered low sodium. When buying jarred or canned beans/tomatoes I always choose no salt added or cook my own. The majority of my recipes are using unprocessed whole food ingredients. I add the sea salt to make it palatable to someone transitioning
      from a standard diet. I have to make recipes that excite people with full flavors. As there taste buds grow accustom to whole clean unprocessed food the salt can be eliminated. Get the sugar, oil, nuts and animal products out first then you can cut back on the minimal salt that is used in my recipes. The salt in my diet is equivalent to about one potato chip a day. I hope this helps you to understand how low in sodium my recipes are compared to an average diet.

  • Leave a Reply

    For the majority of my adult life, I had struggled with food obsessions, food addictions, restricting calories, starving, binge eating, trend-dieting and obsessive exercise.  I was plagued with health problems, including but not limited to obesity, heart disease, migraines, sleep apnea, restless leg syndrome, acid reflux, planter fasciitis, chronic fatigue, acne, eczema, severe allergies, gallstones, gout, chronic inflammatory pain, constipation, depression and anxiety attacks.

    I started off my twenties not eating as a way to control my weight.  I was very slim and difficult to be around. I can remember my mother saying, “Lean is mean.” I think she was onto something. I thought it felt wonderful to control what I consumed or what I didn’t consume each day. This made me feel in control of something as I was going through changes in life as a young adult.

    Then I met a wonderful man and we married very young.  He was very aware of my obsession with food.  He was understanding and helped me to understand the importance of eating.  I began to gain weight. I was a healthy weight and eating normally by the time we married. Then I began the famous high-protein, low-carbohydrate diet. I stuck to this way of eating for a few years, but it was an off and on struggle because I loved carbohydrates and was restricting them.  Still in my 20s, I quickly packed on the pounds, and at 60 pounds heavier, I was diagnosed with acid reflux and medicated for depression and anxiety. I was given medication for pain, and for the anxiety attacks and depression for two years. The medication never provided any relief. I changed doctors and was told I needed my gallbladder removed. I was later told gallstones are a common side effect from eating a high-protein, high-fat diet that is low in carbohydrates. My body was taxed from all the fat I was consuming and formed gallstones as a result. Here I was: extreme dieting and bingeing, obese, suffering, in pain and needing surgery. I was up from a petite size six to a busting at the seams women’s size 22. I avoided all social engagements and was so depressed I distanced myself from my husband and soon divorced him. At the time, I wanted to run away from everything, including myself.

    A year later, still miserable, fat and gaining, I had to have my appendix removed. Not an easy process for an unhealthy girl who was also smoking. I thought it was helping with my weight loss. It’s ridiculous, but most people think smoking increases their metabolism. It doesn’t increase it enough to make up for the lack of exercise. I was too busy smoking and trying to catch my breath to workout. At this point, my weight had climbed an additional 35 pounds. I was up 95 pounds.

    I was then diagnosed with high cholesterol. I was told it was hereditary because my mother had it too. I went home and started investigating options on the Internet.  I found information stating that I could reverse heart disease with a diet completely free of cholesterol called a vegan diet. I was shocked to learn what I had been contributing to by buying and eating animal products. The torture and sinful practice of animal agriculture had me off all animal products the next day.  I was vegan from that day forward.

    It was amazing! The pounds were falling off me. I thought God was rewarding me for not contributing to the sin of animal agriculture. I quit smoking and joined the gym. I became obsessed with exercise and struggled to shed the last of my excess body fat.  I continued to maintain an overweight BMI. I was torturing myself in the gym everyday and even hired a personal trainer.  I became obsessed with nutrition and studied everything I could find to increase the nutrients in my vegan diet. Unfortunately, my weight was increasing and creeping back up quickly.  All this exercise made me hungry and on edge. I was always in need of a snack, feeling shaky or thinking about food. I came across a plant-based diet book that promoted eating a volume of non-starch vegetables.  I followed the six-week program and shed 19 pounds.  This plan allowed for nuts, but limited whole grains to one cup a day. This diet left me feeling unsatisfied, restricted and cold. I could not sustain this way of eating long term as I was still craving food.  The meal options were not exciting and left me longing for familiar food favorites. I gained all the lost weight back quickly once I started eating a standard vegan diet again.

    I spent daily hours in the gym to maintain what I would describe my figure as one veggie burger away from being considered fat and a five-day juice cleanse away from comfortably sliding into my tight fitting jeans. This was my decade of weight management torture.  I spent countless hours trying to find an outfit that would fit and hid my love for full fat vegan salad dressings, nuts, guacamole and chips.  I would avoid getting together with friends and special events with photos due to depression and anxiety caused by my ever-fluctuating weight on the vegan diet that I wanted everyone to adopt for the love of animals.  My career was developing as a vegan lifestyle coach.  I tried my best to represent health on the outside but I was personally struggling daily to find the ideal diet that would satisfy my foodie taste buds and allow me to achieve my ideal body weight and optimal health without restriction and excessive hunger-inducing exercise.  I was well into my 30s and couldn’t take much more of this daily self-abusive torture in the attempt to find my way as a healthy vegan.

    I started working as a plant-based food coach, assisting clients to lose weight.  At that time, my best friend Christa died of a heart attack at age 40. I was devastated to have lost her to a dietary disease while trying what I thought was my best to influence her dietary consciousness.  I then realized there is much more to health than being slim. I got serious and focused on optimal health, disease reversal and protection of the immune system.  This was when I discovered Dr. Esselstyn and learned all about our endothelial cells.

    This completely shifted my focus to eating for protection and promotion of my immune system. I even took it a few steps further than what science was suggesting at the time. I eliminated all forms of sugar, coffee and food additives to eliminate food cravings and mood imbalance.  Sugars, coffee and additives, along with oils, animal products, high fat plant-based foods such as nuts, coconut and avocados, and refined, processed foods were out of my diet, kitchen and recipe development. I quit the gym due to lack of time. At the same time, I had fallen in love with Jerry Christensen.  Jerry, an endurance athlete on his 4,450th mile of a solo bike tour across America, joined me on this program he called dietary consciousness that we later named the Protective Diet.  He was intrigued by the nutritional science and endothelial promotion, along with all of the delicious meals I was creating.  Although Jerry was already an athlete, he trimmed down to a very lean body fat percentage in the first few weeks.  I on the other hand didn’t drop a pound until the start of my fifth week.  It was discouraging at first, watching his excitement and success without experiencing the same, even though I was eating exactly the same meals as he was.  I focused on the science and knew I had to keep on nourishing my body with this clean diet of protection that was improving my entire system and which was going to eliminate food cravings.  I knew obesity could not exist along with optimal health, so I continued on.

    Then it happened! I was out shopping, pushing a grocery cart and it seemed as if my pants became longer.  I thought, did I shrink?  I raced home and jumped on the scale to find I was down ten pounds overnight.  Moving forward with practical studies coaching others on a PD, I noticed this common trend of body fat falling off in clusters.  It was so common that we nicknamed it BCS (Baggy Clothes Syndrome).  It was a drop in weight unlike any of us had experienced with any other diet program. It continued to happen in clusters throughout weight loss experiences on a Protective Diet. This had me encouraging the students I was teaching to limit weigh-ins to once a month and not to expect an even loss week by week.

    After experiencing such consistent success thought my community of students and my own personal experience reversing disease and eliminating obesity, I went on to confidently develop systems to make this diet and lifestyle easy and enjoyable.  Using my cooking skills, I remade all of my favorite comfort foods and every ethnic recipe I could learn to please and excite students from around the world.  A Protective Diet allowed me to finally achieve my ideal body weight, eliminate cravings, and end all my meals with total satisfaction, and it was doing the same for anyone I could reach and inspire.

    Sometimes I pinch myself to see whether this is a dream. I no longer had to waste time at the gym, count calories, measure portions, and I ate until I was full and satisfied while I easily achieved optimal health and maintained a slim figure without struggle. At last, I was no longer a fat struggling vegan. I was creating protection for all animals, my own health and the environment, while attracting attention with appealing recipes, kitchen systems, joyful lifestyle practices and a slim and healthy appearance.  My suggestions to adopt a Protective Diet became more exciting and finally appealing to others.  I shared what I was simply cooking and eating to look and feel fantastic in an online educational guidance program called Protective Diet Education, or PD-Ed for short. For years I had been teaching a local community in Chicago and Jerry saw the opportunity to share my classes with the world.  His ideas were ahead of the times, and from the broadcast of my local cooking and application classes, we developed PD-Ed.  We were a bit ahead of video broadcast technology at that time, but it has since advanced with our needs. We are now able to connect and interact with anyone interested in taking control of their health path with the guidance and application of a Protective Diet.

    I have personally eliminated heart disease, the number one killer of humans.  I eliminated this, along with all the other aliments listed above that were labeled hereditary.  I did it with the change in my hereditary diet.

    In March of 2016, I was diagnosed with the second leading killer of humans, malignant cancer.  Doctors think this is a brain tumor believed to have been with me and growing since childhood.  Going against the advice of the oncology department, my first and only medical procedure was a brain biopsy.  For most, this diagnosis would be a life-changing experience filled with debilitating, life-threatening medical treatments.  I returned home from the hospital with an overwhelming feeling of gratitude and confidence that I was already eating a diet of protection and not having to figure out what to eat to boost and protect my immune system.  I glanced down at my plate and said to Jerry, “There isn’t anything I would change here.  We already eat a diet to promote optimal health, and I’m going to experience cancer like a boss.”

    I encourage you to eat and live proactively. This way you will have already built an ideal defensive team with endothelial promotion.  The proactive diet and lifestyle I made a priority has eliminated the stress and fear associated with a malignant cancer diagnosis.

    Julie Marie Christensen is the Creative Director, Oil-free Vegan Chef and Recipe Developer for the Protective Diet Test Kitchen, Director and Educator at Protective Diet Education, former TV Chef on Health Local (a public access series focused on the elimination of childhood obesity), former Plant-based Cooking Instructor for Humana Guidance Centers, Public Speaker, Creator of The30-Day Whole Food Detox and Taste Bud Reprogram, The 50/50 PD Plate and 21 Meals to Mastery.

    Julie Marie applies her whole food plant-based cooking skills and ability to teach and inspire her students with a diet that is optimal for all humans, no matter what age or stage in life. She is best known for her ability to teach plant-based affordability, day-to-day application systems, and her innovative, easy to follow cooking techniques and comfort food favorite recipe remakes designed for the entire family. She surrounds herself with an ever-growing community of global support that is successful with this lifestyle and is excited for the opportunity to share and grow with Protective Diet. It’s a diet and lifestyle for the entire family to achieve optimal health as a team. PD-Ed programming has guided many students and their families with the application of a Protective Diet to reverse disease, reach their ideal body weight, and eliminate food addiction. Julie makes the application of a Protective Diet easy, rewarding, affordable, sustainable and fun for everyone.

    Julie Marie is certified in Plant Based Nutrition with eCornell and the T. Colin Campbell Foundation. Dr. Campbell, Dr. Mc Dougall and Dr. Esselstyn gave her the education and confidence to apply her cooking skills and ability to teach and inspire her students with a diet that is optimal for all humans no matter what age or stage in life. She is best known for her ability to teach plant-based affordability, day to day application and her innovative easy to follow cooking techniques and comfort food favorite recipe remakes designed for the entire family. She surrounds herself with an ever-growing community of global support that is successful with this lifestyle and is excited for the opportunities to share and grow with Protective Diet.

    Protective Diet is not just Mommy’s diet. It’s a diet and lifestyle for the entire family to achieve optimal health as a team.

  • Kendra McDermott says:

    Hi Julie,

    I saw you on Dr. Mondo’s show Last night. Thank you for sharing your story, it really resonated with me! I’m still new on my plant based journey and look forward to using your site as a resource!


  • lmcleod lmcleod says:

    Thanks for sharing your story, Julie. It is amazing how far you’ve come after the spiral you were experiencing. It is inspiring!

  • viplee says:

    I like the sharing and hope I can start losing and living healthier.

  • Eric von Eckartsberg says:

    Great to find your recipes and read about your journey. I started eating this way almost 7 years ago now, and haven’t looked back. Every once in a while I get into a rut and need to put some new rotations into the weekly meal plan, and I’m glad I found your site. So far these have been some of the better recipes I’ve found on the various whole foods plant-based sites. Thanks for sharing!

  • Debbie Egbert says:

    I have been watching my friend Kristie Clark rave about your site for weeks now and my health just keeps getting worse. I have struggled with chronic fatigue and constipation for years and now have been diagnosed with a very painful fibromyalgia. The doctors say that is a sleep disorder which makes sense to me now as I do not sleep more that 2-4 hours at a time overnight. I, too, watched Forks Over Knives with Drs. Campbell and Esselstyn and realized that they were on the right path but I did not have the time to research, plan and prepare what I should eat. I am so glad that you have done all of the preliminary work for me. I will plan to start today, following your recipes and hopefully shed the remaining pounds (about another 20 since I have already lost 45 through going gluten free and realize the disappearance of the myriad of symptoms that I have now. It has seemed like each time I would get something cleared up, it would manifest as a new problem. I can see that a whole food/whole body approach is the only way that I will ever be truly well. Looking forward to being a part of this community.

  • Natalie Santiago says:

    Hi julie. i am ready. i am shuddering, thinking I won’t have my favorite snack sunflower seeds again. How did/do you deal with the I.cant.have mentality sorry i am typing via phone and it wont allow many punctuations nor many capitals lol

    • Julie Marie says:

      You will be learning and adding so many more exciting health serving foods to your diet you won’t notice the seeds are out of your routine after a week. Once you understand the foundation of endothelial health and promotion you won’t want to eat foods with saturated fats any longer. These break down our protective cells along with sugar, oils, artificial sweeteners and food additives. The foods you will learn to choose and prepare will serve your body and become attractive to you. The ones that cause breakdown and disfunction will become unattractive. I can’t wait for you to get started!

  • Joe Adams says:

    I’m inspired by your story. I’m an internal medicine physician and 6-year vegan. My diet has been very healthy, especially for the last few years, with occasional slips (even ice-cream! – I’m the only healthy eater in my family). Over time my slips have gotten fewer and fewer, and now extremely rare. I recently embarked on an even healthier diet by giving up sodium, caffeine, cutting way back on bread (and hope to do away with that soon) and eating way more green leafy vegetables. In part I’m motivated to treat my osteoporisis which I inherited. I’m getting a new baseline DEXA scan to see what these recent changes will do for me. I maintain a website of healthy, easy, delicious vegan recipes also: http://www.NutritionAsMedicine.org. The idea of the site is to include only recipes that have been multiply tested, tried & true, and *reliably* delicious. I think you have beat me to it – I certainly hope so. Can’t wait to try your recipes! – Dr. Joe

    • Julie Marie says:

      Hi Dr. Joe,

      Congrats on your healthy lifestyle! Looks like a great recourse site you have created. Let me know if you’d like to feature one of my recipes. Protective Diet hosts only my original recipes for endothelial promotion. Let us know if you try them by leaving a review. Thanks!

  • April Barbee says:

    This is wonderful Julie. I am trying my best to go through this journey as well. It is kinda of hard though living with a husband who eats meat and does not believe in what you believe. But I am trying. I will definitely be following you and trying out your recipes.

    I am just curious though. Why did you decide to go one step further and give up sugar AND nuts too?

    • huclkengirl huclkengirl says:

      Hi April,

      I have the same issues with my husband and family! I have been doing this for 3 weeks now and it was way easier than I thought it would be. I just use the weekends to cook stuff for me and prepare salad dressings. Sometimes one recipe lasts me 3 days so you are not having to cook a lot. I just eat my steel cut oats for breakfast and cook those for 2 days at a time! Good luck on your journey you can do it;)

      Kristie Clark

  • stoumi stoumi says:

    Great journey, Julie! Glad to read another success story that will help inspire others to question their diet and change their way of eating.

  • Lori Williamson says:

    I am so happy for you. You are yet another beautiful example of how much can be accomplished by taking control of our health with a plant-based diet. I hope to follow in your shoes as I lose these last 42 pounds (down 108 so far). Thanks for sharing your story.

  • huclkengirl huclkengirl says:

    I thought I would add instead of waiting until Monday to Start I am starting now:)

    Kristie Clark

  • huclkengirl huclkengirl says:

    I am super inspired by your journey and excited to start my own! Most of the time I just dreamed about doing this and being healthy. I just didn’t think it was possible! Thank you for all the awesome recipes and advice! It is affordable and actually possible! It really is a dream come true:)

    Kristie Clark

    • Julie Marie says:

      It is my pleasure! With your excited, eager and awesome attitude toward this transition all you can do is succeed! I’m thrilled to witness your journey to optimum health. It is amazing when someone understands the rewards ahead of them and doesn’t see any sacrifices. This is a powerful way to think and live by. You’ve got the power of seeing the reward that is guaranteed in your very near future. I love it!!!

  • Leave a Reply

    This page explains what the Protective Diet is and why you should adopt it

    A diet rich in whole plant foods, free of all animal products, saturated fats, oils, nuts, avocado, concentrated sugars, artificial sweeteners and food additives is the most protective diet we can consume. I teach and practice the application of this diet to reverse and eliminate the risk and fear of disease. Following this plan, along with reducing stress in our life, we can protect ourselves from disease, reverse disease, eliminate obesity, balance our mood, increase our energy level and lift our spirit. I call it a Protective Diet because of the protection we are creating inside our bodies along with protection for animals and our planet.

    The Protective Diet was developed over a decade of studying nutritional research, formal education, practical studies and testing along with countless development hours in the Protective Diet Test Kitchen to perfect food satisfaction. The driving force was to create a way to reverse my own personal struggle with disease and obesity that was sustainable, affordable and enjoyable. If you would like to learn more about my successful journey to optimal health, click on Julie Marie in the FAQ menu.

    We have a lining of cells that are called the Endothelium. They form a single cell deep protective wall that runs for miles throughout all blood and lymph vessels in our body. Disease begins with dysfunction in these cells. We can eliminate the risk of disease and reverse disease by promoting these cells and their ability to protect us. The best way to do this is to adopt a Protective Diet, eliminate stress and don’t smoke or expose yourself to second hand smoke. Consuming a diet of whole plant based foods rich in greens and whole grains will super powerhouse your endothelial cells.

    This plan will boost your immune system and keep you well when others around you are ill. It will make you heart attack proof, as said and proven by my mentor Dr. Esselstyn. No matter what you’ve been told about hereditary disease such as heart disease, diabetes, auto immune disease or obesity, do not give in and give up. You can change your health path and you are in control of your wellness. You can prevent and reverse disease with Nutritional Intervention and the daily application of a Protective Diet. If you choose to take the path of illness and disease, it is your choice not your destiny.

    Protective Diet delivers the message from dedicated doctors and scientists who bring us the science behind this diet plan and lifestyle. They have proven it time and time again to be effective against disease and to easily and naturally eliminate obesity. Protective Diet Education guides you through the day-to-day application to make this diet and lifestyle easy and effective. I will show you how to simplify pantry stocking and cut your food cost in half. The lessons will excite you about cooking meals that serve your health. I will guide you through kitchen set-up for maximum efficiency and support you though the transition. I’m thrilled to have the information to base my recipes and guidance from Dr. Colin Campbell, Dr. Esselstyn and Dr. McDougall’s decades of practice and research in the prevention and reversal of disease.

    I have taken it a step further, incorporating what science and my practical studies have proven to eliminate food addiction, cravings and develop a healthy relationship with food. This eating and lifestyle plan is so simple yet extremely effective it is criminal that it is not the practice of everyday medicine. I’m excited to educate and help all those who are ready to stop taking a diagnosis as their destiny. Protective Diet has a global reach to educate the world to take charge of their health path with Nutritional Intervention and the daily application of this diet and lifestyle. We have the ability to eliminate heart disease, inflammatory diseases and the premature death and suffering of humans. Our program is educating families how to shop, prepare food, and implement this lifestyle full-time. Many people are aware of this plan but can’t seem to figure out how to apply it with ease. Protective Diet will guide you and support you down the proven paved path to optimal health.

  • Didusch says:

    I’ve been a member for over 2 months, but I still can’t find the 30 day detox. Very frustrating. I want to get started. I am at a plateau and have been for over a year, although I do follow a plant based diet. Will somebody please tell me where to find the 30 day detox?

    • Julie Marie says:

      The Guide to Optimal Health is under the services tab. Here’s a link to take you there: https://protectivediet.com/guide-to-optimal-health
      This guide is filled with green links you may click on to take you to suggested lessons to start the 30 Day Detox and Taste Bud Reprogram.

      Have you been attending classes or the Live Coaching Hour?
      I am there to answer questions and assist you personally 2.5 hours a week. The schedule for live classes and chats is under the top yellow tab labeled Schedule.

      Are you part of our support group? This group will offer 24 hour assistance with any challenges.
      Here’s the link:

  • Renee Hope says:

    Hi! I am wondering about how this diet may help with infertility, PCOS, thyroid function, cystic acne, autoimmune disorders and hormonal imbalance? I have seen conflicting information about animal protein, legumes, and corn products as well. Also, my Dr. is recommending a diet high in protein to improve egg quality. I also have diminished ovarian reserve. I am determined to combat all of my health issues in order to conceive. Hoping desparately that this will help!!!

    • Julie Marie says:

      Renee, A Protective Diet is based on science to be the ideal diet for optimal health. Diets high in animal protein have been shown to increase cancer cell growth and increase the aging process. Cystic acne is one I personally suffered with before adopting a PD, along with many of my students. See the testimonials page and Veronica’s before and after photos. Her skin is glowing and beautiful example of what an ideal diet can do on the outside. Corn is a whole grain and legumes promote optimal health. Animal proteins, oils, additives and sugars will cause imbalance and inflammation. Inflammation promotes auto immune diseases. I highly recommend this anti-inflammatory diet long term for optimal health. Have you join our face book support group? You can discuss this with others who have eliminated the challenges you are speaking of. Best of health to you!

    • Renee Hope says:

      Hi again. I am also gluten free. Will I know which recipes to avoid or modify?

      • Julie Marie says:

        We are currently upgrading the site and the new format will have a GF category. Many are GF or have alternatives in the notes. We hope to have them separated in a month or two with the new site.

  • amreinhardt says:

    What about pregnancy? What information do you have about this diet working for pregnancy?

  • Sandy Sprunger says:

    I just found your website. I have been vegan since April of 2013. I have lost thirty pounds,but have been stuck for the last three months at the same weight. I have watched a few of the videos. I believe I am eating to much vegan junk . I like what you have to say. Anyway., what video should I start with to really understand your plan? Thanks

    • Julie Marie says:

      Hi Sandy,
      Start with the first video on PD-Ed. Go tho the bottom of the class list and click on archives. If you watch or listen to them in order it will give you the best foundation. Also join the support group on face book https://protectivediet.com/PDL I am active in this group and there is a great deal of support from very successful students who have been living this lifestyle. Welcome and I’m looking forward to interacting with you in PD-ED and hearing about your results. Don’t forget to take a before picture. Results are typical and they happen fast!

  • Kathy Shoulders says:

    sorry that was suppose to be mention not ion. you answered me question. Thank you!

  • Kathy Shoulders says:

    You meant ion bread. What kind of bread do you suggest?

  • Kristina Demers says:

    Hi… Is there some type of guidelines for how many greens, fruits, grains we should be eating??

    • Julie Marie says:

      There are no restrictions on grains, fruits and veggies. I suggest as your body becomes accustomed to fiber start increasing the veggies. I shoot for half of my plate vegetables and the other half starch. Eat until you are nicely full and satisfied.

  • Leave a Reply

    This page explains why you don’t have to be afraid of carbs

    On this plan I never go to bed hungry. Sometimes I have to pinch myself to check whether I’m dreaming. Eating starches was hard for me to comprehend after years of starving myself and restricting carbohydrates with my never successful attempts to maintain my weight. Now that I understand nutritional science and how the body utilizes nutrients, I am able to see the good from the bad when it comes to food choices. I can eat potatoes, whole grain pasta, rice, and fresh corn tortillas until I’m full and satisfied every day for the rest of my slim and healthy life. I never count points, calories, or measure portion sizes. This is one of the most difficult concepts for my students to grasp.

    We have been brainwashed into thinking that carbs are the enemy when it comes to weight loss. The media began grouping processed, packaged, and refined foods together with starch based plant foods. Yes, donuts, cookies, and sugar-covered treats are carbohydrates. For some unknown reason there is no longer a separation between health-promoting, whole grains and these nutrient-poor refined foods. Antioxidant rich fruit was even labeled as an unhealthy food because of its high carbohydrate value. Big thanks to the countless personal trainers and the Zone Diet. Carrots were off limits due to being high in sugar and carbohydrates. Then the potato was the problem. The Atkins Diet was all the rage and it gave people the approval to eat a diet rich in fat and protein. Carbs were off limits. I can remember my first introduction to a high protein low carb diet. My older sisters were at a party and they snacked on chunks of cheese, sausage and celery. No carrots or bread for them. I joined them a few years later and adopted the plan. I managed to increase my cholesterol, develop gallstones, and gain weight on a plan I couldn’t sustain. Even with all the ill health developing from this low-carb plan, America still feared the carb. This low carbohydrate trend is still going on with the new diet trends of The Paleolithic Diet and the books Wheat Belly and Grain Brain.

    Why do so many people believe in these nutritional misconceptions? If you look at countries where the main supply of calories is corn, rice, potatoes or wheat you will find health. These communities are fit, trim and disease free. If we look at how a complex carbohydrate is used in the body, it will explain the fear away. Carbohydrates are used to regulate our body temperature, supply us with energy, and are not easily stored as fat. Complex carbohydrates contain fiber. Fiber is essential for optimum health. Whole plant based foods that are often categorized as carbohydrates also provide us with a perfect amount of protein and fat.

    For example, let us review the potato. It has developed a poor reputation in modern diets, including diets designed for diabetes maintenance. Unfortunately it isn’t the potato that is the problem. It is all the junk people are putting on the potato or the oil they fry them in that is causing weight gain. The butter, cheese and bacon are the problem, not the potato.

    Let’s look at a medium baked white potato with the skin on. It’s a satisfyingly delicious 130 calories, 3 grams of protein, double that of fiber and full of vitamins, including a great source of vitamin C. It has twice the amount of fiber found in broccoli. I can’t believe the potato has been put on a diet don’t list for so long. Potatoes can also promote serotonin production. This is one of the reasons we feel so satisfied after eating potatoes. The same goes for whole grain bread, pasta and rice.

    When my students are given the go-ahead to eat complex carbohydrates, they are often hesitant. I have to insist they try it for 30 days. They are always amazed at the sustainable weight loss, increased energy and satisfaction from eating a diet rich in whole grains and starches. They never go to bed hungry and neither should you. Check out Protective Diet recipes featuring starches. Enter the word potato, rice or pasta in the search box and start eating. Learn to easily make deliciously satisfying recipes with the support of Protective Diet recipes and cooking videos.Adding starch based complex carbohydrates back into your diet is a life changer. I can’t wait to hear about your experience and success while eating high-energy starch based plant foods that promote fat loss and optimum health.

  • Teri Mahl says:

    I have been eating plantt-based now for about 70 days. I am Type 2 diabetic but seemed to manage really well with eating oatmeals, whole grains and potatoes. Untel the other day! All of a sudden my blood sugar spiked and I freaked out. I have lost about 15 lbs since starting this but now I have beene questioning the white potato. I did some research on Neal Barnard’s book Reversing Diabetes and he says that eating those foods that have a low glycemic index are best for diabetics. I think that might be my problem so I am going to stay away for the white potato for awhile. I log everything I eat each day and this seems to be the only thing that is spiking my blood sugars. I would be in heaven if I could reverse my diabetes and live a “normal” life once again. I am very active. Exerciase 4-5 days a week and am outdoors quite a bit, weather permitting. Thanks, Teri

    • Julie Marie says:

      Dear Teri!

      You are on your way! I have a couple trouble shooting questions for you. Are you eating nuts, nut butters or seed butters? Are you eating any oils of any kind? Are you eating avocado or coconut?
      Fats can block insulin reception as I’m sure you know from Dr. Barnard. Sometimes these fat sources get overlooked when adopting a whole foods plant-based diet to reverse diabetes.

  • judy becerra says:

    What about the high glycemic index of white potatoes? Won’t eating them spike blood sugar?

    • Julie Marie says:

      Judy, If you are challenged with diabetes and struggling to regulate your blood sugar you may want to reach for sweet potatoes over regular. If you do not have diabetes it is never an issue. Many people have reversed type 2 Diabetes on a Protective Diet while including white, red and yellow potatoes. They are loaded with fiber. When fats such as nuts, oils, and animal products are included in the diet the regulation of blood sugar for diabetics is near impossible. Cut the fats and eat the potatoes to achieve optimal health.

  • Doug Lerner says:

    I lost 40 kg in about a year and a half on the Ornish heart-reversal program, which is basically vegan + no nuts + no oils. But it has been creeping back. I think too much whole grains were part of the problem. I started making my own brown rice, and I would find myself having great urges to eat it. And grains are enormously calorific.

    So my feeling right now (and I’d love to be proven wrong) is that while it might work for the first 700 days or so, after a while all those calories in grains become a limitation on losing more weight and can even cause rebounds.


    • Julie Marie says:

      Hi Doug,
      Congratulations on your weight loss. I’m sorry to hear it is creeping back. I have had a great deal of personal experience with this. It wasn’t until I found a sustainable way to eat and stop restricting complex carbohydrates such as whole grains that my weight loss became permanent. I restricted grains for years and this would cause me to go off plan and eat high fat and sugar foods such as cookies and frosting. I would go all week counting calories and measuring out a cup of brown rice per meal, feeling deprived and hungry. Then boom! I was eating totally off plan sweets and fats.
      It wasn’t until I studied plant based nutrition and science taught me carbohydrates are not readily stored as fat. This is not what our body is designed to do. We can eat and eat whole grains without counting of calories and reach and maintain our ideal body weight with out struggle. This is a sustainable way of eating. I have designed recipes to celebrate this way of eating. It is effective long term because going off plan to eat sugar and fat filled cookies doesn’t call us after eliminating sugar addiction. We are satisfied every meal by eating until we are full of nutrient dense health promoting foods free of addictive sugar, fat, food additives and animal products. The fat we eat is readily and easily stored as fat. This is proven in science. Unfortunately we point the finger at the wrong food source, in your case rice as the problem. My guess from many years experience coaching others, you might be slipping in treats of fat or sugar because your low-carb and calorie counting plan isn’t satisfying and sustainable. I haven’t yet met a person who follows a Protective Diet 100% long term and doesn’t reach their ideal body weight and maintain it with ease. The key is sustainable practice. No plan works that isn’t followed. The key is finding a plan that promotes optimal health, is deliciously satisfying, produces results, is affordable and is scientifically proven. A protective Diet is all of these wonderful things. Please watch the sample PD-Ed video. This program is designed to give you support and guidance along with the latest findings in nutrition science. Oh and the recipes and food are what keeps people on track and coming back for more!
      I think I remember communicating with you last year. Are you in Japan? I’m glad to hear from you again and I hope I can help you eliminate the struggle.
      Best of Health,
      Julie Marie

  • karen harris says:

    Hi Julie,
    Thanks for the response. Yes, eating rice and potatoes definitely goes against all that we’ve been taught over the last 15-20 years and it’s difficult to get your mind wrapped around a new way of eating to lose weight. I will read the fearing carbs section again to make sure I understand everything. It will be interesting (and exciting!) if I can get the numbers to go down on the scale.
    Have a great weekend!

  • karen harris says:

    Hi Kristie,
    Thanks for the response and encouragement, and congratulations on the amazing weight loss and eating healthy for the last five months! I wish I had found Julie’s site earlier as I just returned from working in Chicago for three months and it would have been great to attend one of her classes. I’ll keep plugging along and see if I can gather the courage to increase complex carbs in my diet…I am so freaked about seeing even a pound increase on the scale. On the positive side, adding more grains and potatoes might convince my husband to try this way of eating. He just had 3 stents placed in one artery that was blocked 100% and he still has another one blocked 90%.

    Have a great week Kristie!

    • Julie Marie says:

      Hi Karen,
      I’m sorry we missed meeting when you were in Chicago! Please read over the fearing carbs section again. They will not be stored as fat. You as well as everyone else has been brain washed that carbs make us fat. This is the farthest from the truth. Fat is easily converted into fat. Increase your consumption of potatoes and brown rice to start off. The potato is loaded with fiber, vitamins and carbohydrates used for energy. The key here is absolutely no fats, oils, nuts, sugars, animal products or processed foods. Trust in it and give it a try. I am available for phone consultations to get you on track and give you a better understanding of a Protective Diet.
      Best of Health,
      Julie Marie

    • huclkengirl huclkengirl says:

      Wow this way of eating would definitely be life changing for your husband! I can understand I was scared at first about carbs! I remember talking to Julie and she said it was the to good to be true mind set! It took me a while to believe! And when I believed for a while I doubted again..lol It is just the way our minds work! We have to teach ourselves to think differently:) Keep in touch and let me know how its going! Have a great day:)

      Kristie Clark

  • karen harris says:

    The idea of not restricting complex carbs is fantastic but I’m skeptical that it would work for me. I’ve watched Forks over Knives, I’ve read the Engine 2 Diet, I’ve read Eat to Live and, in fact, I have been plant based for the last 12 days, no oil, no animal products, small amounts of whole grains daily (Eziekel Bread, 1/2 cup of farro in my kale salad, oatmeal, etc.) no pasta, no sugar and I haven’t lost a single pound so it doesn’t make sense that adding more grains would cause me to lose weight.

    Kristie – I’m so glad that you’re feeling great. How much weight have you lost in a month?


    • huclkengirl huclkengirl says:

      Karen, I have been doing protective diet for 5 months. I have been averaging 10 lbs a month. Now I would go 3 weeks and loose nothing and out of nowhere I would loose a bunch. Give it a try for at least 30 days it’s life changing;)

  • huclkengirl huclkengirl says:

    When I first decided to do this I was a little worried! I didn’t want to put my time into something to just get disappointed again! I just have tried a lot of diets and they ended up failing! Or should I say I could not stick with them long term! After finding the site and trying the recipes for a few months (and liking them) I decided to jump into it and trust what Julie was writing on the site! I was ready to do it to:) I won’t lie about two weeks later I did question it because I couldn’t believe it was actually happen. I even asked Julie should I cut back on the potatoes or the pasta? She said NO of course not:) She brought me back to reality:) If you are thinking about trying it do it!! I am almost a month in and feeling better than ever! It is like a dream come true!

    Kristie Clark

  • Leave a Reply

    This page explains the health effects of nut consumption

    Yes, I said lose the nuts! They are, on average, ⅓ saturated fat. Avocados and coconut as well are high in saturated fat. You will read many articles that say the fats in nuts, avocados and coconut are healthy fat. I’ve heard people quote research funded by the avocado and nut industries that state that these fats are essential to life. Cholesterol and saturated fat are, in fact, essential to life. It should come as no shock, though, that just as our bodies produce all the cholesterol we need, so do we produce all the saturated fat we need. The consumption of dietary saturated fat is taxing on the body and contributes to disease and dysfunction of endothelial cells.

    All of the vitamins found in nuts and avocados can be found in other low-fat plant based foods. These expensive high-fat foods are not the best plant based food choices. Marketing and studies funded by the dried fruit and nut industry are misleading consumers. Most studies that feature the addition of nuts resulting in health improvements and weight loss fail to share that the test subject added a handful of nuts per day and eliminated a king-sized candy bar or large bag of potato chips. This addition of nuts to a standard diet is not going to have you achieving your weight loss goals. It is not going to assist you to reverse disease or achieve optimal health. If a person practicing a Protective Diet added a handful of raw organic nuts to their already healthy low-fat diet, weight gain, reduced insulin reception and cravings for high fat foods would quickly re-emerge.  All that was accomplished removing high fat foods to reprogram our taste bud reception would be undone and our fat receptors would lose their new found sensitivity to fats.

    When our goal is to reverse inflammatory disease, heart disease, diabetes or obesity, nuts should be removed completely. When I have a student who can’t achieve their goals with a Protective Diet, I always find out about their secret stash of nuts. Do yourself the greatest honor and make this a successful practice by following the proven paved path of a Protective Diet free of nuts, avocados and coconut. At first it seems difficult, but the results are far more rewarding than eating any or all of these foods. Ask anyone of our successful members if it was worth it.

    Always remember that our bodies are miraculous. All the nutrients we need are provided with an oil-, sugar- and nut-free, whole food, plant-based diet. This diet gives our body everything it needs to function perfectly. It also provides a diet that promotes health and endothelial function. Nuts, nut butters and avocados are pleasure traps. We are drawn to them due to their caloric density. This is human nature. We were conditioned for survival and this draws us to high fat foods. Unfortunately, modern life has us spending most of our days sedentary. It is hard for me and my students to keep nuts in our homes without being drawn to eating them. I call peanut butter crack for women. We can’t stop, or are haunted by the jar calling us for a quick spoonful. Toss it out or feed the squirrels. Don’t tempt yourself with something that can cause a delay in disease reversal, greatly contribute to obesity, stimulate food cravings while holding you back from complete taste bud re-programing and meal satisfaction on a low-fat diet.

  • Michele says:

    While I agree with you that nuts are not healthful in large amounts, my calculations do not show that ANY nut is close to 33% in saturated fat. The highest, Cashews, are 18% saturated fat and all the other nuts are lower than that.

    And, when I added in almonds to my diet, my cholesterol went from 150ml where it had been for the past 5 years up to 175ml and when I switched out eh almonds for 5 walnuts a day for the month following that test, I got my results back and my cholesterol was 146ml again.


  • Melissa Hardy says:

    Conflicting reports about the value of nuts, here is a great website for information concerning nuts. Read and make your own decision.

    • Julie Marie says:

      Hi Melissa, Nuts are a valuable addition to a standard American diet. They are rich in nutrients and antioxidants missing from an average diet. When we are practicing a diet that is as clean and nutrient dense as a Protective Diet they become the worst addition in our diet due to high fat content. Most of these studies are based on adding nuts to an average diet. In this case it will generally cut out a snack bag of fried chips or candy. This will offer an improvement in health due to the reduction in junk food consumption and increase in vitamins found in nuts. Those same vitamins offered by nut can be found in other fruits and vegetable minus the high fat content. The fat in nuts can block insulin reception in diabetics, progress GI issues, increase LDL, promote inflammation and obesity. The fat in nuts also causes fat cravings and will mess with Protective Diet taste bud reprogramming. We have fat receptors in our taste buds that search for fats. Studies have shown them to subside after only two weeks off foods containing high fat contents. Nuts are not essential to reaching optimal health. Especially for someone practicing a low fat clean whole foods plant based diet such as a PD.

  • Theodore Bunston says:


    By the way, B12 isn’t a vegan weakness. Even grass fed ruminants need cobalt/B12 supplements these days. The only reason meat eaters are less likely to need B12 supplements is because the animals they’re eating have already taken the supplement on their behalf.

  • Theodore Bunston says:


    Interesting points. My criticisms are as follows:

    1) Evidence that vegans may be low in omega 3 generally has little relevance to this type of diet which contains healthy amounts of greens and chia seeds and no free oils.
    2) Grains really aren’t that high in omega 6. Nuts are actually much higher in omega 6 than grains.
    3) The need for vegans to take extra DHA is not yet proven, especially for vegans eating this kind of diet. But even if it was, it has little to do with this issue because nuts aren’t a source of DHA.
    4) The protective effect of nuts with regard to arrythmia, scd and cancer seems convincing, but the fact is that in most if not all of those studies, nuts were replacing animal products or refined carbohydrates. None of those studies showed whether adding nuts to a Julie Marie type of diet (rich in greens, beans and chia seeds) would provide any extra benefit.
    5) When it comes to arrythmia and scd I personally would be more worried about calcium supplements, and what concerns me is that both veganhealth and Dr Fuhrman encourage the use of calcium supplements. Although Dr Fuhrman to his credit has recently reduced the amount of calcium in Osteo-sun.
    6) Dr Mike Roizen of the Cleveland Clinic posits that the very low fat nature of the Esselstyn diet acts as a kind of magnet, drawing the fat out of the arterial plaques. So whilst nuts might be good for a prevention diet, it may well be necessary to severely restrict or eliminate them on a reversal diet, and I’m guessing that most people on Julie Marie’s plan are on the reversal end of the spectrum. The fact that no-one has yet managed to do a heart disease reversal study using a nut-heavy diet does seem to support Dr Roizen’s theory.
    7) In the nurses health study, beans were found to be more cardio-protective than nuts.
    8) Fats may help with nutrient absorption but as Jeff Novick says: where is the evidence that more absorption is necessarily better (for people eating this type of diet). And if you were worried about it, you could just eat more of the food that contains those nutrients.
    9) The Okinawans seemed to do OK with very little nut intake.
    10) The True North people seem to be OK with Chef AJ not eating any nuts.

    Disclosure: I believe nuts are very healthy and eat about 5 or 6 ounces of nuts per day myself. I’m just not convinced that people eating Julie Marie’s type of diet are in as much danger as veganhealth or Dr Fuhrman would have us believe.

  • Paul Borst says:


    Thanks agree to disagree. http://www.veganhealth.org/articles/omega3#SumBenCon Plenty of evidence vegans are low in Omega 3s generally. Grains are high in Omega 6 oils which exacerbates the problem. Nuts and seeds are the only whole food in the plant kingdom that have a balance of omega 3s except for maybe purslane which is high in oxalic acid. https://www.drfuhrman.com/library/what_vegans_may_be_missing-DHA.aspx Taking higher levels of ALA and some direct source of DHA/EPA (algae supplements) and limiting too much omega 6 from your diet is the only way to achieve this type of health. Some nuts such as walnuts are good sources of ALA but all nuts are associated with a reduced risk of heart arrythmias and sudden cardiac death. In addition, many nuts esp walnuts, peacans, and almonds are powerfully protective against cancer. http://nutritionfacts.org/video/which-nut-fights-cancer-better/ Pistachios have the highest source of phytosterols that women need to help with hot flashes in menopause and fighting breast cancer. When you skip to the bottom line, even plant based doctors and RDs who favor restricting them like Novick, McDougall, Popper, Esselstyn still allow up to an ounce a day which isn’t that different than Fuhrman. Even Julie uses chia seeds. Noone favoring plant based favors getting rid of nuts and seeds entirely. My son is allergic to tree nuts. So for Jason I have no choice. But I make sure he makes up what he is missing in other plant based foods, such as hemp seeds, chia seed and flax seed. Low fat has it’s limits too. You cannot cut fat too low without missing out on nutrients and jeaprodizing your health. Agree to disagree. Paul p.s. agree about nuts & zinc/b-12. Mentioned those as other vegan weaknesses, not something nuts can address.

  • Theodore Bunston says:

    Paul, as a fan of nuts I’d love to agree with you, but there’s simply no evidence that people following this type of diet would be deficient in omega 3 or have an unfavourable omega 6/3 ratio. Most nuts aren’t a good source of omega 3 anyway. As for the other so called “weak spots” you mentioned, grains, beans and chia seeds are all perfectly good sources of zinc. Nuts aren’t going to help with vitamin D or B12. I’m not sure why you mentioned the latter two in this context.

  • Paul Borst says:

    I found a mistake in my prior email, should have said “a limit isn’t better than a ban”.

  • Paul Borst says:

    Agree to disagree. Eliminating nuts and seeds, both whole foods, is likely to contribute to the low Omega 3 blood levels many vegans and plant based eaters suffer.

    I do not see why a limit (e.g. one tablespoon per day) isn’t better than a limit esp when empirically vegans are often so low in blood level Omega 3’s .

    Chia seed as a thickener will certainly provide it. But if someone decides to use say corn starch or xanthan gum as a thickener, then the benefit is lost.

    We do need to keep aware of our weak spots and not deny them. Omega 3’s, Vitamin D, Vitamin B12, zinc, all need to have reliable plant based sources or supplements. Removing nuts & seeds indiscriminately increases the risk of Omega 3 deficiency.

  • Kristina Demers says:

    are seeds different? I notice you have recipes for chia seeds. I am wondering about using tahini in a recipe for kale chips, and also making flax seed crackers. Wondering if you only use chia seeds… if they are different in some way… and if they are limited?

    • Julie Marie says:

      I only use Chai seeds as a way to thicken salad dressing or pudding. I’m not using them as a dietary supplement. As with this plan no supplements are needed. Tahini is a seed butter. It contains saturated fat as well as 19 grams of fat per serving. It doesn’t fit into the Protective Diet guidelines. On occasion I will sprinkle a teaspoon of whole sesame seeds over an Asian dish to make for a better presentation as a garnish. This amount of seeds is acceptable.

  • Kristina Demers says:

    That is exactly how I’m feeling without grains. It is hard to think of giving up nuts and avacados though. Do you treat yourself to them or never eat again? I will keep looking through your recipes. Not sure if you have a recipe for ice cream substitute. I have like fun using brazil nuts due to being very creamy… I know fruit sorbets can work… but just wondering about that vanilla type flavored ice cream that you cover with a chocolate sauce 🙂

    • Julie Marie says:

      I live by example and never eat nuts or anything that contains saturated fat or sugar. I also studied the effects saturated fat, sugar and animal products have on our protective cells called endothelium. Once I learned the negative effects I was done with consuming anything that would break these cells down. This is the foundation of the protective diet Endothelium promotion. This is what keeps my students on track. They imagine the cells flourishing and would never eat anything to disrupt this protective cell wall. Weight loss and reaching your ideal body weight without a struggle is just one of the many side effects of eating a Protective Diet.

    • Kristina Demers says:

      I should add that I have tried to kinda follow the eat-to-live diet but struggle with the grain part… and also not binging on nuts/avacados…

      • Julie Marie says:

        Grains fuel or body for energy to regulate our body temperature. Most people who try Eat to Live can’t sustain it due to the one cup limit of grains or starches. Most people complain of feeling cold and hungry. The nut consumption is not as satisfying to most as a big bowl of mashed potatoes and Mushroom Gravy or my Cheezy Scalloped Potatoes. Nut and avocado consumption is hard to moderate to a small amount. These creamy high in saturated fat foods are pleasure traps. Get them out of the house and go buy a 10 pound bag of potatoes! You will feel happy, satisfied, nourished and loose weight!

  • Rachel Shepherd says:

    Hi! I’m brand new to your site. After reading Eat To Live I’m surprised to see your ‘Lose the nuts’ section as he advocates a bit of avocado or nuts on a daily basis. I may try this and see if it can help me lose weight more quickly. I’m not addicted to nuts so its not a problem. Thank you for all of your info!!

    • Julie Marie says:

      On the Eat to Live plan your grains/starches are limited to 1 cup per day. By removing the nuts you can enjoy more satisfying and filling foods like grains and starches. I also found restricting to only 1 cup left me and my students unsatisfied and feeling cold all the time. Complex carbohydrates give us energy to regulate our body temperature. This makes eating a plant based diet easier to sustain and more successful for weight loss. Also as you read nuts contain saturated fats as do oils. Saturated fat breaks down our endothelial cells. Our bodies need our endothelium to be healthy to offer optimum protection from disease.

  • newhopeden says:

    Yes this is definitely my pleasure trap! First it started with peanut butter and I thought when I was making my own with no added oil, salt, or sugar that it was good for me, but I continued to binge on it. Then I switched to the healthier peanut free nut butters. But like you said, it didn’t really matter what kind of nut it was I would over eat on it! So I’m very sad to say I won’t be keeping nut butters in the house anymore. I have lots of recipes though that call for them, like no bake energy bites, sunflower butter bites, and a bunch more so I guess I’ll need to throw those recipes out! Sigh, I think I’m coming down from my sugar addiction and am in mourning for all of my sweet things. It’s been about 2 weeks give or take since I have eliminated ALL forms of sugar. It’s rough, not gonna lie!!!

    • Julie Marie says:

      I have consistently had my students share that when they removed sugars they were drawn to nut butters. I experienced this myself. It must be the concentrated calories we are drawn to. I don’t have any nut butters in my house and when transitioning I recommend tossing them. If you have any excess fat to loose this is the trick. No nuts, no sugar and no oil. Also I’ve found when students with diabetes toss the nuts/nut butters their sugars regulate.

  • Leave a Reply

    This page explains the health effects of oil consumption

    All oils consist of saturated fat. For example, let’s break down America’s touted health food — olive oil. It is advertised as heart healthy, but is it really? Each tablespoon of olive oil consists of 120 fat calories, zero vitamins, and contains 13% saturated fat. It has no benefit to the human body. It has less saturated fat than butter, so it is considered a healthier choice. The oil has negative effects on the body. Saturated fat increases blood cholesterol levels, promotes excess body fat, and breaks down endothelial cells. Most people are not aware that saturated fat is found in all oils. The industries promoting these products have done a fantastic job of convincing us we need these empty fat calories to survive.

    We do need fats to process the nutrients found in our food. These fats are present in perfect amounts every time we consume whole, plant-based foods. For example, corn, in its whole form, ground into cornmeal or corn flour has fat, fiber, protein, complex carbohydrates, vitamin A, and iron. It has the perfect amount of fat needed by our body to absorb all the nutrients in the corn. All whole foods are designed this way. From brown rice to beans, they are complete with every nutrient we need. When corn is processed into corn oil, all of the fat is extracted from the kernel and the beneficial fiber, protein, carbohydrates, and vitamins are left behind. We are now consuming an isolated nutrient that is 100% pure fat. When we add isolated nutrients like fat to our automatically perfectly balanced whole food, plant-based diet, it causes an imbalance. This imbalance is an increase in fats and saturated fat that is not found in a natural diet ideal for humans or any animal.

    Additionally, oils create an acidic environment in the body. Our bodies are designed to be alkaline, and adding extracted foods or nutrients causes an imbalance. Lucky for us, our bodies are highly complex and amazing. Our system will automatically correct this imbalance for the majority of our lifetime; however, this constant correction is very taxing on the body. This in turn causes side effects such as inflammation and disease and weight gain due to the consumption of empty fat calories. The number one killer of humans is heart disease, and it is due to the consumption of saturated fats and the breakdown of our endothelium.

    We have all been trained to cook with oils. That’s how our mothers did it and so did we. I will teach you how to eliminate the oils from your diet without losing any flavor. All you will lose is excess body fat and risk of disease. Watch this technique video to learn my Dry Browning Technique that cuts all the fat and includes all the flavor of golden browned onions.

  • charlene myers charlene myers says:

    Will this lifestyle help reverse diseases such as rheumatoid arthritis and ulcerative colitis.
    I have released over 200 pounds on my own i have about 50 left i think.i don’t know I’m not weighing.

    I rarely used much oil except dressings.but I love the sour cream dream.i play with seasonings and use it for dips sauces dressings
    The nuts is a little harder.but it’s worth a shot if I could use my left arm again without pain.i can’t even put a necklace on or put my hair in a pony tail so I’m looking forward to seeing how this lifestyle works.

    I’m meat free except fish and seafood. But thsts rare that I have it.

    Anyway just wondered about my ra and UC ra especially.

    Thanks for a great site.

  • Sara says:

    Technically, oils are not devoid of ALL nutrients. Vitamin E is a vitamin commonly found in oils. However, I agree that oils should be severely reduced or eliminated in the diet if possible. They are unnecessary and don’t contribute any nutrition that couldn’t be obtained from a whole food.

  • bettyjoggs says:

    Thank you so much. I have been a vegan for awhile just not the type that Dr. Esselstyn with the no oil, nuts just a little if no heart trouble, no coconut and other things. This is the first video that I saw with you with browning onions with no oil. Then I came to your site and I am in love. When I get a job I will be paying monthly for the premium to get everything.
    I am 59 years old and have been following a vegan diet going on 3 years which makes this so much easier to start. However have wanted to do the things that Dr. Esselstyn implemented. This week I have started and about 90 percent. Next week I will be 100 percent.
    I know people worry about gaining weight however my worry is losing so I know I got to eat enough veggies to stop that. Thanks again for all your great recipes. I am going to do the potatoes on parchment paper…Yummy. I am really fortune that my hubby supports me and basically eat what I eat.

    • Julie Marie says:

      Wonderful Betty! Happy New Year!
      I wish you all the best on your job search and join us in class when you can. I share many tips to help you save time and money to make this lifestyle sustainable. To keep the weight on just keep snacking and start with a big breakfast! Make the baked tortilla chips recipe and Frosty‘s after dinner. There’s many snacks to choose from. Enjoy larger portions of starches, such as pasta dishes, potatoes and rice. I’m happy to hear you have a supportive husband.

  • Leave a Reply

    Answering the frequently asked question: “How do I get my protein?”

    This nutrient is necessary and ideal when it makes up 8 to 10% of your caloric intake. This amount happens naturally when consuming a whole food, plant-based diet. Protein is present in all foods, including whole grains, beans, fruits and vegetables. When they are consumed in whole natural form, we get all the protein our body needs to repair and grow new cells.

    Protein has been made into a super-nutrient by media sabotage of other nutrients. The media has convinced the masses that carbohydrates make you fat and should be consumed sparingly. They have told us to consume a low-fat diet to avoid obesity and heart disease. Well, what nutrient are we left with? Protein! It must be good for us. It repairs and grows cells in the body. People then began consuming more protein than other nutrients and created an imbalance. They added animal proteins because they were believed to be the ideal source. It is true that animal protein is the closest form of protein to human protein and is used efficiently by the body to create growth. We also know that it promotes too much growth. Animal protein promotes the growth of cells we wish to keep from growing, such as cancer cells. It can cause cells to mature faster and, in turn, hasten the aging process. I don’t know about you, but I want the slowest form of cell growth and aging happening in my body.

    Dairy protein exposure in infants has been directly correlated with the onset of Type 1 Diabetes. A protein found in dairy, casein, has also been shown to turn on cancer cell growth. Protein in the form of animal flesh is loaded with saturated fat and cholesterol.

    I can hear you asking….What about Fish? Fish has the highest rate of pesticides of anything we can consume on our planet. This is because of all of the runoff of industry contaminates, fertilizers and pesticides from farming grains to feed our country’s livestock. Fish, like chicken, is animal muscle tissue, and all contain cholesterol, plus a toxic amount of contaminates. A Protective Diet also focuses on the protection of animals and our environment alongside of human health. If we continue fishing practices, farmed or wild caught, ocean biologists predict the seas will be empty by 2050. This will affect our entire ecosystem and change the world as we know it within our lifetime and our children’s lifetime.

    Plant protein is the cleanest form for proper cell repair and healthy growth when consumed in whole foods. Isolated protein such as protein powders are taxing on our livers, are out of balance in a healthy diet, and can cause unhealthy growth. Eating a whole food, plant-based diet will naturally provide all the usable clean protein the human body requires without the need to count grams.

    Leave a Reply

    This page explains the health effects of sugar consumption

    I find sugar to be one of the worst ingredients in the human diet. It has been connected to multiple diseases and now it is linked to causing heart disease. It breaks down the endothelium, our body’s most important protective barrier. Sugar has been found to be more addictive than cocaine in laboratory studies. When laboratory rats were given a choice between cocaine and sugar, the majority chose sugar. It causes mood swings, irritability and lethargy.

    I decided to eliminate all sugars from my diet. My main source of sugar was vanilla soy milk. At the time, I enjoyed about eight ounces of this sweet creamy soy milk in my morning coffee. I began making my coffee with plain, unsweetened soy milk. I found I was only drinking about ¼ cup before abandoning it on the counter. I would notice with amazement as I walked back to the kitchen at lunchtime that I wasn’t drinking my coffee. I thought I was hooked on the caffeine. This went on for a week or so until I stopped making it all together. I didn’t experience headaches from caffeine withdrawal. I was confused until I realized it was the sugar in the soy milk I was addicted to. The first thing I had every morning was sugar in soy milk camouflage.

    Whole fruit is the only source of natural sugar designed for human consumption. Isolated or concentrated sugar is not natural in our diet. Eating fruits in their whole food form is ideal, whereas juices are not. Whole fruit is complete with fiber to slow down the absorption of fruit’s natural sugar in our system. Juices remove the fiber from the whole food, disrupting the fiber and allowing sugar to be rapidly absorbed in our system. Sugar in liquid form such as soda pop, pure maple syrup, agave nectar, and juices are not health promoting choices. Not even organic pomegranate juice comes home in my grocery tote. Have you ever had a pomegranate? It is full of seeds encased and surrounded with little burst of juice. When consumed in its whole form, the fiber of the seeds is present. This slows down the digestion and slows down how much you have time to consume. It’s brilliant how nature grew things in perfect form for us to consume.

    Unfortunately we started to blend, process and concentrate all of these perfect foods. We made an orange go from a healthy snack to a glass of five oranges with the fiber removed. Let’s just call that glass of juice a sugar and calorie overload. If your teeth fell out and you’re on a liquid diet, it is acceptable to blend your food. If you are underweight and want to pack on a few pounds and can’t be bothered with eating, juice and blend up your food.

    I’ve had many overweight students who were making smoothies for breakfast. They felt they were doing something wonderful for their bodies. They looked at it as fruit, but never looked at it as sabotage to their calorie budget and sugar overload on the first meal of the day. Some of them drank their smoothie alongside a bowl of oatmeal covered with dried fruit and nuts. Let’s break it down. Are you going to do a triathlon after breakfast or will you be driving to work? How much caloric energy do you need? The average fruit smoothie I was finding in food journals contained 424 calories and 50.6 grams of sugar. Typical ingredients included : One whole banana (105 calories and 14.4 grams of sugar), 1 cup frozen blueberries (84 calories and 14.7 grams of sugar), 1 cup vanilla soy milk (100 calories and 8 grams of sugar), three dates (60 calories and 13.5 grams of sugar) and 2Tbs flax seeds (75 calories). We compared their smoothie with a 7.5-ounce can of Coca-cola, which has 25 grams of sugar and 90 calories. The smoothie will set you up for an unproductive day, in terms of reaching your health goals. No right-minded person on a diet with a goal of shedding unwanted body fat would drink a coke for breakfast. This smoothie is double that in sugar, more than four times that in calories, but is camouflaged with fruit. Eat your fruit; don’t blend it. When you eat whole fruit, you will feel full longer and it will be less taxing on your liver. If you drink a smoothie, you will likely need a mid morning snack. The example of the smoothie provided is actually an example of a somewhat simple smoothie. I have found some to include fruit-sweetened yogurt, raw honey, and agave nectar. Agave is liquid sugar and is no healthier than honey and maple syrup. I have even seen a smoothie at the store that is ready-made sweetened with cane sugar. Cane sugar is sugar. Along with honey–raw or not, agave–organic or not, or coconut sugar, it all acts the same in your body as sugar.

    My goal is to help you understand which foods are health promoting, and which foods are not. There are many products that are labeled and marketed as “healthy” that are not. You are not to blame if you are confused by marketing and product packaging. These products are basing their health factor on being a better choice than most other choices; however, they’re often still poor choices. If a cereal bar says “healthy”, it is because it is better than a candy bar. It doesn’t take much reduction in sugar to allow this labeling. It is also allowed to contain many food additives, chemicals, artificial sweeteners and colorings. We can’t put an end to this major problem in advertising, so I will teach you how to stop relying on packaged foods. You need not worry about ingredients and labeling any longer. You will save money and time spent trying to find healthy packaged choices. They do not exist, so stop looking for treats and bars that are healthy. I’m here to sort it all out, break it down and give you the knowledge and education to gain perfect health.

  • Cherie Miller says:

    What about making own almond milk? Of course it is made with almonds so is it not recommended?

  • Tara Bernier says:

    I have a friend who is battling cancer and he uses xylitol in place of sugar. What is it and is it safe or pd approved?

  • Paul Borst says:

    Depending on the recipe, you may need a sweetener to balance other flavors… salty, sour, spicy, pungent, astringent, umami, etc. In that case we still need the healthiest sweetener available. Date sugar is a whole food, just ground up dates… used in moderation. I use erythritol and xylitol (two non-caloric natural sweeteners) to sweeten my hibiscus drink that has lemon or lime, hibiscus and ginger. so sour, pungent. No guilt.

  • Susan Newborn says:

    So will the sweetness of Stevia cause less of a craving?

  • Susan Newborn says:

    Hi Julie,
    Why no dried fruit in moderation like a dates or some raisin cooked with an apple in my morning oatmeal?

    • Julie Marie says:

      Dried fruit is very sweet compared to regular fruit. We are reprogramming the taste buds to recognize the natural sweetness in fresh fruit and even vegetables. The dried fruit can also cause cravings for sugar. Most people don’t eat dried fruit in moderation and many dried fruits contain added sugars and food additives.

  • Victoria Dollenmaier Victoria Dollenmaier says:

    Thanks for the info!!

  • Victoria Dollenmaier Victoria Dollenmaier says:

    Question Jules, I notice you add liquid stevia to some of your recipes? Isn’t that like sugar cane or agave or other natural sweeteners?? And what’s your take on the powdered form of Stevia? Thank you.

    • Julie Marie says:

      Stevia is a plant that looks much like mint. The leaves are used to make an extract like vanilla. There are no sugars in this extract, but it adds a sweet flavor. I suggest using the liquid version to avoid the additives in the powdered version. Trader Joes carries one that is organic and at the best price on the market. I also use now brand which is organic and priced well. Whole Foods doesn’t currently offer an organic version and the price on there’s is higher than these two options.

  • huclkengirl huclkengirl says:

    I never thought in a million years I would say this but I don’t crave sugar anymore! I do want the yummy frostys and chia seed pudding on protective diet. They satisfy me though! My 13 year old son told me he would stop eating sugar if I would keep making him the frostys:) I love hearing that:) Never going back:) I know if I can do it so can you!

    Kristie Clark

  • newhopeden says:

    I’m about at the 2 week mark now. I still crave it but it’s not as bad as the first week and you’re right I have noticed being able to taste things better. Like, I never used to like blueberries, but I had some this morning and couldn’t get over how sweet they were! It is amazing how many products have oil, sugar, and salt. I’ve started using the rule that everything I buy has to have 5 ingredients or less. So many times today I put it back because the 3rd or 4th ingredient was some form of sugar!

  • huclkengirl huclkengirl says:

    What is your suggestion if you are addicted to sugar? Going cold turkey? I have a big sweet tooth and I crave it everyday! There are days I am fine and don’t give in but there are days I do! I think about it a lot:) Same with Peanut Butter! Is there anything that you can think of that helps with the transition? Thanks

    Kristie Clark

    • Kristie,
      I can totally relate. In the past, I have used plant based meal plans that include sugar and it keeps me addicted. I would also be addicted to the vanilla plant based milks!

    • Julie Marie says:

      Do it cold turkey. The students of my workshop go with out oil, sugar, nuts and animal products cold turkey. The end of the second week they are over the cravings. If you keep introducing a taste here and there you will still crave sugar. Including agave, maple syrup, coconut sugar or what ever sugar in camouflage they produce next. These will all leave you craving more sugar. After a month you are home free! Just don’t slip it in. You’ll mess with those taste buds and have to start over. Fruit and even romaine lettuce will taste sweet to you by the 3rd week. Go for it! Thanks for the question and I’m here for support.

  • Leave a Reply

    The differences between The Protective Diet and other low-fat plant based diet plans and why it’s so effective.

    The differences between The Protective Diet and other low-fat plant based diet plans are:
    • Physical cravings are eliminated by removing all forms of sugar (including dried fruit), food additives, coffee, juice and all animal products
    • Taste buds are reprogrammed with the elimination of extracted fats in the diet such as oils
    • Whole plant based foods high in saturated fats such nuts, nut butters, avocado, coconut and seeds (except for chia seeds for thickening purposes) are removed
    • Physical food addiction is eliminated in the first 30 days with abstinence
    • After the 30 Day Detox and Taste Bud Reprogram is complete, our taste bud receptors are not searching for the missing fats
    • Natural food satisfaction is improved, making this plan an enjoyable, maintainable delicious lifestyle
    • We can then truly address eating to satisfy hunger without cravings and addiction driving us to over-consume food
    • After 30 days our major challenges of food addiction are behind us
    • It becomes easy to stay on track
    • We are eating to satisfy hunger rather than to satisfy cravings
    • New skills are developed to manage this diet and lifestyle
    • The Guide to Optimal Health outlines three focus levels to hone your practice all the way to optimal health (the guide is located in the Services menu).
    Protective Diet recipes are based on comfort food favorites for the entire family to enjoy. They aren’t just boring steamed veggies with rice or big pots of hot water and vegetables called soup. I’m offering you familiar food favorites so you never have to cheat. The recipes are sure to please simple young palettes and foodies alike. Protective Diet incorporates authentic global cuisine, uniting kitchens of the world with healthy worldly options. The program and recipes are designed to encourage those new to the kitchen along with master chefs who want to improve with innovative healthy cooking techniques.

    I designed this plan incorporating the science behind a whole foods plant based diet proven to reverse and protects us from disease. I then took it a few steps further to eliminate cravings, make us feel incredible, and satisfy our love of good food with delicious and easy to follow recipes. Protective Diet incorporates lifestyle coaching, a community of support and a step-by-step guide to make this practice enjoyable and fun while quickly reaching all our health goals.

    The Protective Diet allows us to eat when we are hungry and stop when we are full and satisfied. This may sound simple, but it is something that is nearly impossible to do when we are eating foods loaded with additives, sugars, and fats that cause us to confuse cravings or withdrawal with hunger. We never limit grains or starches. Once we accomplish the first 30 days, we move forward improving our health with the PD 50/50 Balanced Plate Practice. We then can move on to mastering our practice with a 21 Meals to Mastery Challenge. This third and final step is optional and focuses on mindful eating to accelerate weight loss or eliminate those last few pounds of body fat. It will reduce food costs and time spent preparing meals.

    Join the free support group Protective Diet Living and meet many people enjoying the lifestyle and health benefits of a Protective Diet. Start taking action today by enrolling in PD-Ed. You are just 30 days away from a slimmer, healthier you.

  • sharen says:

    I have been watching your videos, reading, printing recipes & reading testimonials all day today. I paid the $29 to subscribe to your program, but I don’t know where to go to get started on the 30 day detox program. What do I do now? Thanks, Shari

    • Julie Marie says:

      Watch this navigational video guide to getting stated

      then start with archived lesson #1. All archived lessons are located in the archives found on the PD-Ed page underneath the classroom section.
      Let me know if you have any further questions.

  • Jean Blair Blair says:

    Need help in logging on. I registered, but then when I went to log on it said, “the email you entered does not belong to any account. So then I tried re-signing up and that didn’t work either because it said that my email and password was already in use or belonged to someone else implying that I was registered. I was trying to sign up for free support group Protective Diet Living. Help.

    • Hi Jean,

      Thanks for your comment. I am the administrator of the site and I’ll gladly help you.
      The good news is you are logged in as a free subscriber. Logging in grants you the ability to post comments and see any of the free recipes. To join the group simply click the floating blue “Support Group” button on the right. The private facebook group will open in a new window, then you click join.


  • Leave a Reply

    The only time a liquid diet is encouraged is for survival due to the inability to chew. If you can chew, please eat your food and do not drink it. When we chew fruit, the fiber is bound to the fructose, slowing down the absorption of sugars. The fiber fills us up with volume, signaling our full receptors – what I call our natural built-in calorie tracker. When fruit is blended, the fructose is separated from the fiber. This makes absorption rapid and can injure the liver and break down endothelial cells.

    If you are slim, you may have heard drinking blended fruit and vegetables is health promoting, but it is not. We need to chew our greens to begin the production of nitric oxide to promote our endothelium. If you or your children are struggling to maintain body fat, add more whole starch-based foods into the diet. We cover ideas to increase caloric intake with larger meal portions and having snacks readily available to maintain weight in Protective Diet Education classes.

    Erythritol is used in 9% of Protective Diet recipes. It is an optional addition to cut the bitter taste of cacao in Breakfast Brownies or soften the tang of vinegar in Sweet and Sour Tofu. It balances out a vinaigrette so perfectly and has everyone asking for a daily salad.

    Erythritol was introduced to a Protective Diet after Dr. Greger featured research studies showing it to be beneficial in the diet. It is proven to be an excellent sugar substitute that is rich in antioxidants, reducing free radical formation. Unlike other sugar alcohols, this one is digested and doesn’t cause gastrointestinal symptoms and headaches. It is free of sugar grams, eliminating cravings for more.

    It was almost too good to be true, and I felt like it was sent to me by angels to insure my success in practicing a diet free of sugar. When I dug a little deeper I found out it was first discovered in the 1800s and has been tested for safety throughout the years. It doesn’t cause cavities, or an inflammatory response in the body. No issues with preterm births, hypertension, brain disorders and it’s well tolerated. Erythritol is made from non-GMO corn. It has 70% of the sweetness of classic sugar and has no odd aftertaste. It even smells like sugar.

    After learning that Dr. Greger blended it up and gave it to his kids to sweeten natural herbal beverages, I felt comfortable using it in my health promoting personal diet. I tested it and tested it. I found I could eat BBQ sauce and brownies sweetened with it and stop at full. There wasn’t any draw to over-consume like my previous experiences with sweetening recipes with sugar, dates, honey, agave and maple syrup.

    Erythritol allowed for the creation of classic condiments such as Sweet & Spicy BBQ Sauce and Killer Ketch-up. This health promoting, non-toxic, low calorie sweetenerhas made life a little sweeter and dinner parties a lot more entertaining for my guests. I have found since the addition of this ingredient that months have passed without the thought of it. Although I do consume it in my vinaigrette salad dressings on a regular basis, the baked goods have lost their appeal. This has confirmed what the studies suggest as non-addictive. I have found since creating dressings using erythritol my daily salad satisfaction has increased. I’m not only getting the boost of antioxidants found in my salad, but I’m topping them off with more in Protective Diet’s perfectly balanced vinaigrettes.

    Stevia is not a suitable replacement for Erythritol
    For the best price and a discount on your first order use this link

    Watch Dr. Greger’s video reviewing studies and the benefits of Erythritol.

    Coffee is acidic in the body. It promotes inflammation, contributing to disease and endothelial breakdown. Coffee drinkers experience detoxification symptoms on a daily basis when the caffeine buzz starts to wear off; instead of going for another cup or two, we reach for snacks. This usually hits us hard in the late afternoon, sometime between lunch and dinner. This is when healthy diets that include coffee take a nosedive right into the candy bowl, vending machine or cookie jar. This emergency junk food binge then sends us into the evening feeling moody, miserable and challenged with raging cravings.

    Cut coffee out of your routine to balance your energy level and even your mood. A coffee free diet will eliminate dependency, cravings and the crash caused by daily detox. Join us in PD-Ed for tips and support to free yourself from what I call the Black Devil.

    A Protective Diet includes and suggests the inclusion of minimally processed soy ingredients. This includes and is limited to unsweetened plain soymilk, refrigerated water packed tofu, tempeh and Edamame. These ingredients are recommended for their phyto-chemical benefits and protection in the body. Epidemiological studies have found that soy protein may reduce the risk for cancers including breast, colon, and prostate. Studies in both men and women have shown that soy did not hinder reproduction. Please visit Physicians Committee For Responsible Medicine and read more about the health benefits of the inclusion of soy in the diet.


    Avoid all processed soy products and soy protein isolate. These extracted proteins are not a whole food and some evidence suggests it can promote cancer cells.

    The inclusion of soy doesn’t have adverse effects on the thyroid gland, but it may reduce the absorption of thyroid medication. Always avoid consuming soy at the same time as your thyroid medication. Consult your doctor or pharmacist for specific food and drug interactions and specific recommendations.

    90% of Protective Diet recipes are naturally gluten free or have a delicious gluten free option in the Notes section. This makes it easy for anyone challenged with celiac disease or gluten intolerance to practice a Protective Diet. The gluten free section on the site was added to make Protective Diet easier to navigate for those who consume a wheat free diet.

    A sustainable diet for optimal human health contains whole grain wheat. Whole wheat offers us the ability to make high fiber burger buns and classic pizza crust. Kids are able to enjoy whole grain healthy Protective Diet Pizza Puffs vs. the processed oil filled versions sold in your grocer’s freezer.

    When pizza is calling our name, we have many choices of crust including an oat crust option on the Mini Party Pizza recipe. When we remake classic recipes into health promoting recipes for Protective Diet, we always choose the best ingredients based on health impact, performance in a recipe and tradition. Cost of ingredients and resources are always considered along with options for those with ingredient intolerance. Each week when a fresh new recipe is posted our entire community has been considered. We try our best to create recipes with options for everyone. Some recipes can’t be perfected and recreated to replicate the original requested classic without the use of whole grain wheat. This has only been the case in 10% of all Protective Diet recipes.

    I do not suggest the practice of a wheat free or gluten free diet for achievement of optimal health and your ideal body weight. Our community has a history of these achievements with the inclusion of all whole gains and whole grain flours including wheat. Science has shown the removal of gluten to result in higher rates of diabetes and obesity. The committed practice of a Protective Diet results in fast positive health changes, but sustainability is key. A diet that eliminates flours and whole grains is unsustainable and will promote off-plan eating, feelings of deprivation and struggle. Eating a whole food plant based diet is sustainable, enjoyable and successful with the inclusion of whole grains and wheat. A Protective Diet is designed to be a long-term diet and lifestyle for the entire family to enjoy.

    The average weight loss with full-time practice of a Protective Diet is 10 pounds per month. I have witnessed as much at 31 pounds in a single month to a little as four pounds. The average is calculated to be 10 pounds per month until you achieve your ideal body weight.

    Sue lost a total of 80 pounds
    It took her 8 months to reach her goal
    She averaged 10 pounds of weight loss per month
    Sue’s weigh-ins ranged from 6 pounds in a month to 15 pounds in a month
    When Sue divided her 80 pound weight loss by the number of months she was practicing full time, she averaged 10 pounds of weight loss per month

    In practical studies of members practicing a Protective Diet, as it is designed and following through full time, we find they have achieved their ideal body weight at an average of 10 pounds lost per month. This is rarely an even 10-pound loss per monthly weigh-in, because weight loss tends to consistently fall off in clusters. This results in what I call Baggy Clothes Syndrome, or what our community endearingly refers to as BCS. BCS becomes most challenging at the end of the third month of practice.

    On your start day, take a before picture and weigh in, then put the scale away. Your next weigh-in should not be until one month has passed. Results happen fast, so don’t forget to take that before shot. I recommend taking a monthly photo in the same position and outfit. You will enjoy having these to track your progress. They will help you to wrap your mind around your accomplishments.

    Weighing more than monthly is not recommended. What if your body didn’t release weight until your first 30 days were complete, and then on the fifth week you dropped 20 pounds, but you quit early because of a premature weigh-in indicating that PD wasn’t working for you? I call this complete and total self-sabotage. This program is proven effective. You are not a specially designed human different from everyone in the community who has successfully achieved their goals. The only thing that can stop you from success is yourself. Follow through and weight loss along with internal healing will be a natural side effect of a Protective Diet.

    Track those results and stick to it. Write down your start date and mark down your weight loss goal, averaging a ten-pound monthly weight loss. If your goal is 50 pounds, put a star on your calendar five months from your start date. Follow the Guide to Optimal Health with the support of PD-ED and our community and expect BCS to be a welcomed challenge in just three months.

    Your age, history of difficult weight loss or thyroid disorder will not make weight loss challenging to achieve on a Protective Diet. Excess body fat is not a possibility when you are eating a diet for optimal health.

    Protective Diet-Ed is a live and interactive weekly webcast lesson about the application and benefits of a Protective Diet. Each week covers a different topic of discussion relating to an oil, sugar and nut free whole food plant based diet and lifestyle.

    Enroll in Protective Diet Education for access to premium recipes and course content

    Protective Diet-Ed is a live and interactive weekly webcast lesson about the application and benefits of a Protective Diet. Each week covers a different topic of discussion relating to an oil, sugar and nut free whole food plant based diet and lifestyle. The format allows you to ask live questions and interact with other students in the classroom. These interactive courses are designed to be affordable, help guide you, offer support and make this lifestyle successful, easy and rewarding. Learn the science, application, and tips and tricks to experience fast and sustainable results with nutritional intervention. Members receive access to online weekly classes, live question and answer, and exclusive new recipes reserved for PD-Ed students only. If you can’t tune in live on Tuesday at 8:00 pm CST, you may watch the recorded lesson at your leisure. You will have access to all archived classes for the duration of your membership. Julie Marie is looking forward to working with you and sharing all her proven effective tips and tricks to guide you to optimal health.

    Protective Diet
    The most comprehensive and sustainable plant-based application program available

    Program Enrollment Fee $100
    Monthly Premium Membership Dues $29.97
    Membership dues will be collected automatically every 30 days
    You may cancel your membership at any time
    To cancel click the unsubscribe button located at the bottom of the classroom page
    Protective Diet Education may qualify as a weight loss program covered by your Health Savings Account https://www.irs.gov/publications/p502/ar02.html#en_US_2014_publink1000179034
    Pre-existing diagnosis such as: obesity, hypertension or diabetes may be required

    Click here to create a free membership