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AAAH Water and Health

Whole food plant based Eating

For optimal nutrition and weight loss, Dr. Roe recommends Whole Food Plant-Based eating habits while limiting oils, processed flour, and sugars. This program was designed over 45 years ago by Dr. John McDougall. Effortless weight-loss without feeling deprived or hungry. 

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What to eat:

50% starches (whole, not processed)

50% veggies (FRESH OR FROZEN, PREFERRED)

50% veggies (FRESH OR FROZEN, PREFERRED)

White Potatoes 

Sweet Potatoes

White Rice

Brown Rice

Wild Rice

Lentils

Beans

Corn (occasionally)

Oats

50% veggies (FRESH OR FROZEN, PREFERRED)

50% veggies (FRESH OR FROZEN, PREFERRED)

50% veggies (FRESH OR FROZEN, PREFERRED)

Spinach
Kale
Broccoli
Cauliflower
Lettuce
Tomatoes
Yellow Bell Peppers
Red Bell Peppers
Onions
Garlic
Etc...
veggies veggies veggies


Two fruit Servings daily (apples and berries preferred)

Breakfast and Lunch Examples

Breakfast Examples

Breakfast Examples

Breakfast Examples

1) Oatmeal with Cinnamon, topped with banana and chlorophyll 

(1 Tbsp Chlorophyll = 2.2 lbs of juice greens)


2) Grits with frozen organic blue berries, and banana, and green chlorophyll rice milk.


3) Sweet Potato, Oatmeal, Banana Pancakes, and green chlorophyll rice milk.


4) Hashbrowns smothered in grilled onions and zucchini, topped with salsa.


5) Potato Pancakes covered with berries and date syrup.

Lunch Examples

Breakfast Examples

Breakfast Examples

1) French Fries (airfries) with Roasted Green Beans & Broccoli.


2) Cucumber, Tomato Sandwich on GF lentil tortilla, topped with sauerkraut, and smeared with horseradish Mustard!


3) Baked Potato Smothered in Salsa with side salad.


4) Refried Bean Burrito on Ezekiel tortilla, topped with colorful bell peppers, green onions, and hot sauce.


5) Sushi filled with thinly sliced vegetables, shredded ginger, wasabi, wrapped in sea weed, dipped in gluten free soy sauce.

HOW I LOST 70 LBS EATING A STARCH BASED DIET

Here's a great summary by a WFPB SOFA buddy on YouTube who maintains a 70 lb weight loss for 3 years without exercising! She summarizes what choices made her gain weight and how she overcame it. Great ten minute summary.

Whole Food Success Story

Pamela jh story

So, here is my Whole Foods Plant Based story:

I was a little short for my weight all my childhood. All my adult life, I have been 70-110+ pounds overweight. My autoimmune disorders were exasperated by my weight. 

So I had weight loss surgery.
Way before goal, I started gaining again. I also had what we thought were complications. 

So I had surgery again, still had issues, AND started gaining again way before goal. What on earth? 

I knew about Dr John McDougall’s way of eating. I had watched Forks Over Knives. I believed that it worked and was the healthiest way of eating. 

So I got serious.
And I got serious results!

My fasting sugar became normal.
My blood pressure became wonderful.
My cholesterol became “heart attack proof.”
My pulse is good.
My blood numbers (minerals and vitamins) are great.
And I’ve been between 127 and 130 for almost two years now.
Most importantly, now I can chase my kids and enjoy being a mom in a way I’ve never been able to before. 

This picture was a maintenance picture I took for accountability a few months ago. I am going to stay as healthy as I can. Diabetes, heart disease, even some autoimmune issues are in remission as long as I eat a nutrient dense, very low fat, plant based diet. 

Please scroll through my wall for plenty of recipes and some additional helpful information. 

Pics: 242 pounds and 127 pounds

Pamela JH

Pamela JH

Video

EAT MORE WEIGH LESS, 300 CALORIE FILLING MEALS!

EAT MORE WEIGH LESS, EVERYDAY FOOD SWAPS #3

Bread Substitute

Did I share my new fav "bread" substitute?

Lentil Tortillas:

Just two ingredients for versatility or you can add spices to add specific flavors (savory or sweet)

Shared by: Aline Machado Deerfield, of the McDougall Starch Solution Facebook group.

Thank you Aline a million times and then repeat!

Shortened Instructions:

  • First, rinse 1 cup of lentils (any color) under cold water, and then combine with 2 cups of water in a bowl. Cover lightly (I used a paper plate over the bowl). Let soak on counter 6 to 12 hours. (Or, up to 48 hours in the fridge.)
  • Blend smooth.
  • I added Braggs Salt Free Seasoning (great herb with Rosemary flavor).
  • Grill on dry, nonstick pan until done enough to lift and flip.
  • As Aline promised, they were crunchy on outside, but ohhhhh so chewy on the inside!
  • BETTER than flour OR corn tortillas!!!


The first time I made these I served them with organic Spit Pea Soup I cooked all day on low in the Crock Pot. I didn't want to make a separate salad AND I wanted to be sure my hubby ate a big salad with all the starch I was serving up for dinner; soooooo I took two full organic salad bags (one Kale and Spinach, the other Cabbage & Carrot) blended them smoothie smooth with a cup of water and stirred an entire pitcher full of greens into the pea soup (making the soup about 50/50). Using the submersion blender, I creamed everything together for a thick, smooth, tasty, pea soup!

Take charge. Get healthy!

Dr. Roe

The Starch Lady

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