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Whole-Food Vegan Diet
The Flavors Factor offers readers a truly nourishing whole-food, plant-based lifestyle that helps them avoid the pitfalls of junk-food veganism. Why was this an important book for you to write?
I noticed that many compassionate people were making ethical choices for animals without realizing they could also dramatically improve their own health. I understand that many weren’t concerned about their diet beforehand, so naturally continued on the same path with vegan equivalents, and that’s where I thought the book could make a difference. It’s written primarily for vegans who need a little encouragement to take advantage of these nourishing foods and to show that replacing their favorite meals with plant-based alternatives needn’t feel restrictive. Their decisions can help animals and benefit themselves; that’s a genuine win-win!
The eight food groups that make up “The Flavors Factor” give the book a clear structure. How did you develop that framework, and why those eight categories?
I came up with the idea of a structure within a structure. The external structure is the LEAD framework, which guides the reader from learning about the foods to designing their own meals with them. The eight categories encompass all the plant foods that are needed to thrive on a whole-food vegan diet. Then it suddenly occurred to me that they could all come together in the word FLAVORS, bringing the best of vegan and whole food plant-based together into one memorable foundation. The foundation is the internal structure and the basis of The Flavors Factor. I didn’t want the book to be just a cookbook, and the recipes included are purely examples, as the possibilities are truly infinite!
You share personal memories, including your childhood in Scotland. How did your own experiences with food shape your philosophy about eating well?
Looking back, I never connected food with health as a child, and Scotland’s not known for healthier dietary choices overall. We cooked everything in an enormous block of fat that was solid at room temperature, and then poured the melted fat from the sausages over the mashed potatoes, and it tasted great! My dad would then spread butter exactly 1/2 inch thick on each slice of bread. Some childhood experiences left me with a lifelong dislike of hospitals, which led me to look for ways to keep out of them, and researching how to eat well grew naturally from that. It led me to the whole-food vegan diet that I have followed and enjoyed for the last thirty years.
Looking back on the journey of writing this book, what has surprised you most about the conversations it has sparked with readers interested in healthier, more sustainable eating?
What surprised me most was how open people were. Even readers who weren’t vegan told me they wanted to eat more whole plant foods once they saw the approach wasn’t about perfection or restriction. Many also appreciated separating the nutritional aspect of eating from the ethical one, as it made the ideas easier to understand and apply. Of course, diet is only one part of a healthy lifestyle, and I still think “How to Avoid Getting Hit by a Bus” is the most unexpected chapter heading in a nutrition book!
Author Links: GoodReads | Amazon
Most people going vegan feel confident about the why, but not all are certain about the how. Cutting out animal products is only part of the picture.
A whole food plant-based approach is what actually determines whether your diet is balanced, nourishing, and sustainable long-term.
Whether you’re already vegan or simply exploring plant-based nutrition, getting it right from the start matters.
Well-intentioned choices don’t always add up to meals that support your well-being. You need a clear path and a solid structure.The Flavors Factor provides that structure
This book distinguishes between highly processed “junk-food vegan” traps and the whole plant foods that have sustained healthy populations for thousands of years. It explores their history, culinary traditions, and evidence-based health benefits, while offering a practical system for turning that knowledge into everyday meals.
At the heart of the book is The Flavors Foundation, an elegant solution for understanding which whole plant foods to eat, why they work together, and how to make them genuinely delicious and sustainable in everyday life.
The Experience section turns that understanding into action:
56 whole-food plant-based recipes built around familiar breakfasts, lunches, and dinners.
8 guided 7-Day Experiences that turn familiar meals into new plant-based favourites.
13 plant-based cheeses, sauces, and spreads that make whole foods deeply satisfying.
Evidence-informed nutrition science, explained in plain language.This is not a restrictive plan.
It is not a short-term reset.
It provides the clarity and direction needed to build a plant-based diet you can trust and enjoy for life.No extremes. No noise. No guesswork.
Overwhelming Evidence
In Search of the Optimal Human Diet is a deeply researched guide built around the conviction that a plant-based diet is the clearest answer to meeting our nutritional needs. What did you hope to contribute to the conversation about nutrition that other books have not?
While there is no shortage of books on nutrition, I have noticed in my personal life as well as in popular media that most laypeople don’t know the basic chemical composition of the essential nutrients—proteins, carbohydrates, lipids, vitamins, and minerals—leaving them without the requisite knowledge to comprehend the complex metabolic pathways by which our bodies assimilate food. In Search of the Optimal Human Diet bridges that gap by exploring the history of nutritional science from the discovery of nutrients to breaking the biochemical codes of metabolic process. In so doing, readers learn how metabolites from digesting plant foods lead to vibrant health, while metabolites from digesting animal foods lead to degenerative diseases. I have read dozens of books on diet and nutrition, but I have yet to find one that presents the evidence in this easily digestible format that breaks down this complex subject matter into small, bite-sized pieces.
Were there moments in the history of nutrition that changed your own thinking about science?
Yes. In the first two decades after World War II, evidence was mounting from observational studies that people living in the US and Western Europe, where animal-centric diets were the norm, had much higher rates of heart disease, diabetes, and cancers than people living in Asia, Africa, and Eastern Europe, where plant-based diets were the norm. It was during this crucial period, under extreme pressure from the powerful animal products industries, that the mainstream medical establishment made the conscious decision to treat degenerative diseases with drugs and surgeries rather than prevention through diet and nutrition. This sad episode in the history of nutrition taught me that science is often manipulated by special interests for their own purposes, so it became incumbent upon me to verify the independence of my sources.
How do you respond to readers who agree with your goals but question whether one dietary pattern fits everyone?
We humans, are great apes, and our physiology is very similar to our close great ape relatives: chimpanzees, bonobos, gorillas, and orangutans. These species are all herbivores; no one would suggest they have subgroups that need meat or dairy to be healthy. So why is it then that of all the great apes, only humans don’t fit one dietary pattern? The overwhelming evidence from literally thousands of observational, interventional, and pathological studies has shown that Homo sapiens as a species thrive on a diet of whole plant foods and succumb to degenerative diseases on an animal-centric diet. Of course, this isn’t to say that there is one plant-based diet that fits all. There are many people who have allergies to various plant foods, and they should definitely avoid those foods. Fortunately, there is so much variety in the plant kingdom that everyone can build their own plant-based diet that is both nutritious and delicious.
What is one thing you hope readers take away from In Search of the Optimal Human Diet?
This is an easy one: Think of a plant-based diet not as an exercise in self-deprivation, but rather as an opportunity for self-empowerment. You can be the master of your own health.
Author Links: NetGalley | Website
Nutritional Science
In Search of the Optimal Human Diet gives readers a history of nutritional science that treats nutrition as a developing scientific story rather than a set of trendy rules. How has your own experience with diet influenced the conclusions in the book?
My own experience with a whole-food, plant-based diet has conformed to the findings of nutritional science. While my father, who ate an animal-centric diet died of a massive heart attack at age 51, I show no evidence of heart disease at age 73, and I still lead a physically active life. When I observe my peers who eat an animal-centric diet many of them suffer from late-stage degenerative diseases. My personal experience does not constitute scientific proof, but it has definitely reinforced my confidence that I’m on the right track.
What types of evidence—epidemiological, clinical, or mechanistic—do you find most compelling?
What I find most compelling is that in the study of nutritional science, all three of these evidence-based branches of scientific inquiry have reached the same conclusion: humans thrive on a whole-food, plant-based diet and succumb to degenerative diseases on an animal-centric diet. The fact that these three different approaches to the study of nutritional science corroborate each other makes an extremely powerful case for the efficacy of a whole-food, plant-based diet.
How should readers think about sugar, salt, and processed food within your model?
As I have demonstrated in my book, a whole-food, plant-based diet is the optimal human diet. While sugar and many processed foods are plant-based, they are not whole foods. This is important because whole plant foods contain many nutrients, including fiber, that are extracted from processed foods. In effect, processed foods supply nutrient-poor calories that replace the nutrient-rich calories found in whole plant foods. Salt is a mineral compound of sodium and chloride. Sodium and chloride are essential nutrients, but we get enough of them from whole plant foods and don’t need to supplement with table salt. Excess salt in the diet is a risk factor for high blood pressure. Most people get the essential mineral iodine from iodized salt, but seaweed is a healthier option.
What misconceptions do you hope this book helps correct?
There are many, but here are two:
1) One common misconception is that humans need lots of protein in our diet to be strong and healthy. This misconception stems from experiments conducted over a century ago on rats. Since then, interventional studies on actual humans have shown conclusively that our protein requirements are actually quite modest and easily met with a whole-food, plant-based diet; indeed, studies have shown that animal protein in the diet is a risk factor for heart disease and cancer. And yet, this high-protein myth persists to this day.
2) Another common misconception is that nutritional science is inconclusive and that the evidence from scientific studies is often contradictory. This misconception has been manufactured by the animal products and processed food industries. They have used their immense financial resources to fund research designed to produce results favorable to them. These biased studies are then fed to laypeople in expensive public relations campaigns to confuse the issue. Meanwhile, research conducted by independent, objective scientists is often suppressed in the popular media. Among truly independent researchers, the science is pointing in one direction: toward the efficacy of a whole-food, plant-based diet to treat and prevent chronic degenerative diseases.
Author Links: NetGalley | Website
Reclaiming My Story
The Same 20 is a candid, detailed, and emotionally resonant guide for anyone who is tired of losing and gaining the same 20 pounds over and over, offering readers a buffet of dieting strategies. Why was this an important book for you to write?
Because I lived the cycle, I now help people break.
The Same 20 wasn’t just a concept, it was my reality.
The same 20 pounds lost and regained.
The same 20 promises made every Monday.
The same 20 thoughts of negative self-talk and “I’ll be better tomorrow.”
Writing this book was my way of reclaiming my story and offering others a way off of the diet roller coaster.
I didn’t want to write a “how-to” manual filled with shame and restriction.
I wanted to write a permission slip to eat, to rest, to reset based on your individual needs – without starting over.
This book exists because no one told me that consistency could be gentle.
That is has very little to do with what you put in your mouth and everything to do with mindset.
That results could come without punishment.
And that freedom was possible – without being perfect.
What were some ideas that were important for you to share in this book?
One of the core ideas I wanted to share is this:
You’re not broken – your approach is.
Struggles with food, weight, or habits aren’t about willpower, they’re about mindset.
Most people are stuck in the same all-or-nothing cycle: the same 20 pounds, the same thought loops, the same emotional patterns.
That’s what The Same 20 is really about.
I wrote this book to offer something different- not perfection, but permission:
Permission to show up imperfectly.
To start small.
To make progress without pressure.
To stop chasing discipline and start building self-trust.
Because sustainable change doesn’t come from shame or restriction, it comes from learning to love and care for yourself, even when it’s messy.
I also wanted to challenge the “clean eating” and “grind harder” narratives we’ve been sold. Those extremes don’t teach self-trust, they teach burnout.
This book is about rewriting the script from “I’ll start over Monday” to “I know how to keep going, because I believe I’m worth it.”
That’s the shift that sets you free.
What is one thing that people point out after reading your book that surprises you?
What surprises me most, and moves me every time, is how many people say,
“I felt like you were writing about me.”
They thought they were the only one restarting every Monday, negotiating with food all day, or feeling shame after slipping.
What they respond to first isn’t the strategy, it’s the relief.
The relief of being seen.
The relief that this isn’t just about food, it’s about mindset.
The relief of finally having words for something they’ve carried alone for years.
And most of all, the permission to stop being so hard on themselves.
That reaction always reminds me just how isolating this cycle can feel, and how powerful it is when someone finally realizes they’re not alone. I didn’t expect that kind of emotional connection to be the first thing readers mention, but it tells me this book is doing exactly what I hoped it would: Breaking shame before it breaks us.
What is one thing that you hope readers take away from The Same 20?
The Same 20 isn’t about quick fixes.
It’s about mindset & finding a sustainable way of life that works for you.
So many people are sold the idea that they’re broken, that with enough discipline, weight loss, or motivation, they’ll finally be worthy.
But what they actually need is a shift:
From fixing themselves to caring for themselves.
This book is about rewriting the story.
It’s not about a number on the scale, it’s about honoring your body as the vessel for your life.
Progress doesn’t come from perfection. It comes from patterns– small, consistent choices rooted in self-respect, not punishment.
I want readers to walk away knowing this:
You don’t have to earn rest.
You don’t need to undo joy.
You are already worth the effort -even on the messy days.
Because when you shift the question from
“How do I fix myself?” to “How can I take care of myself?” that’s when everything changes.
That’s the real freedom.
And that’s what I hope The Same 20 helps people find.
Author Links: Website | Instagram | YouTube
Dieting is often compared to riding a roller coaster as you gain and lose the same 20 pounds over and over again. If you’re ready to get off the roller coaster and never look back, The Same 20 can help you choose the right diet to achieve that goal.
Registered dietitian nutritionist Michelle Johnson has tried dozens of diets, sparing you the stress of doing so. In The Same 20, Michelle explains why you lose and gain and gain and lose weight and what affect this has on your physical and mental health.
She then reveals how nine popular diets can lead to weight loss. Do you like the idea of eating what you want, but don’t feel the need to eat around the clock? Try intermittent fasting. Want to eat well and help the planet at the same time? Maybe a flexitarian diet or vegetarian lifestyle is for you. Need to cut bad stuff out of your diet? Try the no-sugar or alkaline diet for better health.
The Same 20 offers menus, pros and cons, special considerations, and grocery lists for each diet. You’ll also get encouragement and advice for choosing a diet you can maintain over time to get the weight off and, most importantly, keep it off while still meeting your health and wellness goals, having fun, and enjoying the journey.
In The Same 20, you discover
* How you wind up on the dieting roller coaster and the impact it has on your body
* How to identify your personal motivation, also known as your “why”
* How to decode diets, enabling you to select the best nutrition path for your life and weight goals
* How to get off the diet roller coaster and stay off
The Same 20 is all about personalizing your diet journey and providing you with the confidence to rip up your ticket to the weight-loss roller coaster once and for all!
The Imperfect Vegan: Making a difference on a (mostly) plant-based diet
In an age where understanding varied perspectives is paramount, Cat White’s The Imperfect Vegan delves deep into her personal transition to veganism. The book meticulously outlines her motivations, particularly highlighting the environmental repercussions of the animal industry. White emphasizes the essentiality of consumer decisions in our ongoing battle against climate change, suggesting that opting for a vegan or plant-based diet can substantially diminish the demand for animal products. Furthermore, she reassures readers that while the quest for sustainability is desirable, absolute perfection isn’t the goal—every effort plays a part in sculpting a greener future.
White’s narrative is immediately captivating with its accessible and conversational style. Readers are swiftly drawn into her world through anecdotes and reflections, establishing a genuine connection. Despite broaching intricate subjects like the ramifications of climate change and the extensive footprint of the animal industry, she crafts her message in a digestible format suitable for a broad readership. Factual data supports her articulate delivery, ensuring a firm grounding for her perspectives. Organized thoughtfully into distinctive sections, readers can easily trace the evolution of White’s insights.
Interspersed with humor and self-aware commentary, the book successfully balances gravity with levity. White’s candid admission of her own vegan journey’s imperfections strikes a chord, especially with those grappling with their own challenges and aspirations within veganism.
The Imperfect Vegan is an indispensable guide, weaving together personal anecdotes, ecological consciousness, and actionable advice. It’s an ideal read for those curious about embracing veganism both for planetary health and personal wellness. Rather than prescribing perfection, White encourages meaningful contributions and practical steps toward a sustainable lifestyle. Topics, including making informed food selections, deciphering scientific data, and transitioning smoothly to a plant-based diet, equip readers with tools for change.
Recognizing the pressing need to address our climate’s precarious state, White’s narrative serves as a clarion call for action. She amplifies each individual’s pivotal role in reducing the appetite for animal-derived products and champions the collective pursuit of mitigating climate change effects. The Imperfect Vegan is both enlightening and empowering, reinforcing the mantra that every small step matters in this global endeavor.
Pages: 306 | ASIN : B0CKLG3PBK
Reclaim The Rebel
Reclaim The Rebel is a no-nonsense self-help book that will leave you feeling energized as the author’s charisma and advice leaves you feeling like change is possible. This enlightening book contains a lot of great information, but what I like most is how it’s all backed up by science and the authors personal experiences. This is all designed to help readers achieve the best version of themself. In this book author Lizzy Cangro zooms in on the problems that keep us away from loving our body unconditionally. She writes with so much honesty and kindness that it’s heartening and infectious. Her writing is simple and easy to understand, and more importantly it is so relatable. Congro lays out each topic perfectly – as readers you don’t feel lost and can keep track of everything.
This book is a fantastic resource for anyone that is struggling with self-acceptance. It will give you the tools you need to reclaim your power and live an authentic life with confidence. Cangro uses simple yet powerful words and quickly gets to the core of each topic without unnecessary filler. As a reader who is more interested in enhancing the quality of life both physically and mentally, I am impressed with Cangro’s reader-centric approach to writing.
Reclaim the Rebel is filled with actionable information, real life examples and exercises for readers to quiet their inner negative self-talk while practicing self-love. Everyone talks about self-love these days, however reading this book feels different and empowering. There were times throughout the book that I felt like Cangro was telling my story and guiding me personally. I had so many aha moments! Another positive aspect of this book is the length of each chapter. Each chapter is concise yet fulfilling, there are no long diatribes on how to life your life, just real advice for real readers trying to live a real life.
Reclaim The Rebel: 12 Rebellious Acts to Achieve Unconditional Love for Your Body is relatable, empowering and filled with pragmatic advice that readers can put to use right away to balance their physical health and mental health. This book has the potential to change your life, and is certainly one of the most engaging self-help books I’ve read this year.
Pages: 127 | ASIN: B09KB62YYX
We “Flipped The Script”
Food As A Prescription is a handbook for those that wish to alter their diet due to food allergies or for anti-inflammatory health benefits. Why was this an important book for you to write?
When you go through a traumatic experience and come out better on the other side it is quite significant. It makes you want to shout about that experience from the rooftops so others who are suffering in similar ways know they are not alone and that there is a light at the end of the tunnel. That said, changing something as fundamental as your diet can be overwhelming, but it doesn’t have to be. Food As A Prescription eliminates the confusion and guesswork of evolving into a “restrictive” diet. We wrote this book to enlighten and empower others, as well as ensure they find a path to success as they embark on their own journey.
What is a common misconception you feel people have about food allergies?
The most common misconception is that nothing will ever taste good again and that it will be impossible to go out and enjoy life the way you did prior to changing your diet. While there are always challenges in life, nothing could be further from the truth. We have personally found all sorts of new ways to approach food that not only allow us to eat within our parameters, but also introduced us to wonderful new things to enjoy. People typically concentrate on what they can NOT eat, but we “flipped the script” to concentrate on what we CAN eat. These common misconceptions eventually led us to create LOCA Foods Inc, where we provide foods free from gluten, dairy, soy, and corn, yet they are still amazing in flavor and texture. Our company motto is “All We Do is Delicious”!
What do you hope is one thing readers take away from your book?
Mindset matters! While modern medicine is great at setting bones, it still takes a predominantly generalized approach to most health and wellness. If you are struggling to be heard, some of our best advice is to never give up and always be your own advocate.
What is the next book that you are working on and when will it be available?
Our next book, All We Do is Delicious, is a cookbook which will focus on delicious recipes free from gluten, soy, corn, and/or dairy. At the moment we are currently focused on getting our online bakery up and running smoothly. We plan for All We Do is Delicious to be available before the end of 2023. You can follow us online via Facebook and Instagram (@LOCAFoodinc), where we will announce updates for the book, or visit our website, LOCAfoodsinc.com, to get a handful of our favorite recipes for free right now.
Author Links: GoodReads | Twitter | Facebook | Website
Have you or a loved one been prescribed a dietary change because of autoimmune issues, skin irritations, or digestive complications? Or, do you simply want to live an anti-inflammatory lifestyle?
Making changes in something as fundamental and important as your diet can be overwhelming, but it does NOT have to be!
Food As A Prescription is THE perfect guide for those who need to change their diet for a healthier life! This best-selling handbook will enlighten, empower, and support you on your gluten-free, soy-free, corn-free, and/or dairy-free journey. Filled with tips, tricks, recipes, and recommendations. Food As A Prescription, will help you focus on what you’ll gain in life and help you eliminate the stress of living with modern-day food allergies.
