The Whole Foods Plant Based Diet… and Life Style

Dr. Haider’s – Whole Foods Plant Based Diet

Please read this diet over a couple of times it contains lots of information. 

And this diet must be followed exactly for great results. 

This great diet and lifestyle is amazingly healing – I lost 40 lbs, my arthritis of 40 years disappeared, my kidney disease disappeared, my high blood pressure disappeared, my back pain of 40 years disappeared (I have 2 fused vertebrae and 3 totally collapsed disks in my back and I used to crawl from the bedroom to the car screaming in pain to go to the emergency room for a pain shot), and I no longer take any medications, I sleep like I baby now, I no longer have aches and pains of any kind, my prostate problems disappeared…this all happened in 3 weeks with no change in exercise, I have always exercised but it was not working for me… I was heavy. And as Dr. Gerson, Dean Ornish, Dr. Campbell, and others have said in many ways… there is nothing the body can’t heal with the right food… and I believe that with all my heart and soul– I am living proof.

And we have an alkaline based system made to eat plants, beans, and some grains. We are not like dogs, cats, lions, bears which all have acid based systems which work well for eating meat. Also as we get older our buffering system for balancing out too much acid in our body starts to decline and thus we have disease start if we eat animal based protein and processed foods. Whole Foods Plant Based Diets are the Way to go for great health–Dr. Paul Haider

See my photo…

OK – Here we go –  The Whole Foods/Plant Based Diet and Lifestyle

This diet must be followed exactly to reap great benefit.

Please read this diet 2 or 3 times it contains lots of information

Water – First of all you need to drink a lot of water – at least 8 to 10 glasses of water a day – I recommend at least 1/2 liter in the morning and 1/2 liter in the afternoon and more. – Drink Reverse Osmosis Water… You can buy these machines at any home repair center for very little money, it’s the best water, even kidney doctors recommend this water for their patients. This is what we drink at home, most water has lots of toxins in it, so please get this device and filter your water.

Green Juice

This is Vital – Green Juice – Drink at least 2 – 8 oz glasses of green alkalizing juice each day – Kale, Cabbage, Cucumbers, Swiss Chard, Lots of Carrots, Turnip Greens, Beet Greens, and any other kind of green leafy veggie you can find. Alkalizing keeps inflammation away! Also, include carrots, carrots are amazingly healthy and contain powerful healing nutrients. Also, green apple is great to add for sweetness. If you have kidney disease or liver disease then increase the green juices from 2 glasses up to 4 to 6 glasses daily they are very healing.

If you have some disease process going on… then I recommend drinking 1 glass of this great juice every hour during the day. Do this for 2 to 3 weeks… and then tapper back to the recommendations above.

Eat Raw Food for Long Life – Raw food is full of vital energy and live enzymes. All cooked food loses 100% of all live enzymes and up to 75% of all nutrients. And live raw food also contains packets of photometric light that the plant stores within and this energy brought into the cells of our body–this is science now saying this. There are thousands of people who have healed themselves of cancer, kidney disease, and more with live raw foods. It’s important to eat at least 80 to 90% raw organic food.

This is Vital – Chlorella – Take 3,000 mg of Chlorella daily, you can buy chlorella in 1,000 mg tablets – it’s a green alga that contains over 60 different nutrients and all the essential and none essential proteins…  it will do your body good –  Any brand will do… buy the tablets they come in 1,000 mg tablets… take tablets 3 daily. See link to Amazon for this supplement –

Optional but important for optimal health – Activated Charcoal – Take 2 – 250 mg capsules of activated charcoal weekly. Activated charcoal is another good detoxing agent. See link to this supplement on –

Optional but important for optimal health – Marshmallow Root – Take 2 – 500 mg capsules of marshmallow root weekly. Marshmallow root is a great soothing agent for all the mucous membranes. See link to this herb on –


Optional but important for optimal health – Take D3 – Take 1 – 2000 IU soft gel capsules of D3 three times a week – Most people do not get out in the sun enough and D3 is needed for great health, good mood, and for regulation of hormones. See link to Amazon for this supplement –

Optional but important for optimal health – Quercetin – A Powerful Antioxidant – Take 500 mg – twice a day for 3 months when first starting this diet. And then take 500 mg once a week after that. If a person has cancer then take 1000 mg twice a day. If a person has kidney disease take this supplement only once a week… 500 mg. See Link to Amazon for this supplement –

This is Vital – B-12–The Daily requirement for B12 is 2.4 micrograms and that tiny amount is higher than people need because it accounts for people who don’t absorb B12 well. On a vegan diet… like my diet, you can get that much B12 from a vitamin supplement or a tablespoon of nutritional yeast or a serving of fortified tofu… so for sure taking one B- Complex caplet will give you all the B-12 you need. – Take one B-Complex Vitamin Daily – See link to Amazon for this supplement –

Miracle 2000

This is Vital – Vitamins – It was found in ongoing research that our foods are losing their vitamins. In fact, in a recent article in Scientific American, it was shown that our foods do not contain as many vitamins as they did in the past. In fact, they are 33% lower in vitamins.- Wow! One liquid vitamin formula I like is “Miracle 2,000” which can be found at any good health food store. And you can find Miracle 2000 on and many health food stores also carry this vitamin supplement. Take as directed on the bottle.  See link to this vitamin on –

Also, see article in Scientific American about our fruits and veggies declining in vitamins because our soils are depleted – See Link

Circadian Rhythms – Get up at 6 AM – Go to bed at 10 PM. You need to reset your circadian rhythms. You have two little cells that flash on and off every second in every organ of your body and especially your heart. And they know when you should be sleeping and when you should be up and awake. – If you go against this way of living it shortens your life span… listen to your body.


Meditation – First thing in the morning after going to the bathroom sit down and concentrate on your breathing – breathing in and out, if you find a thought coming into your head, say to yourself “I will get to that later and go back to your breathing”. Do this for 30 Minutes, this gives the mind/body a rest. Even during sleep, your mind is not resting it’s dreaming and working things out. Meditation turns off the mind for a little while, and meditation takes practice and surrender to the process. Even Dr. Dean Ornish recommends Meditation, and Meditation has nothing to do with Religion, it’s about healing. We now know that people who meditate have good genes expressed and bad genes are shut off and not expressed- Wow – Amazing Stuff! Meditate for 30 minutes first thing in the Morning and in the evening for 30 Minutes. – It will do your body good.

I recommend either taking a Free 10 Day Vipassana Meditation Retreat even the food and lodging is free or learning TM. Either one will work.

See Links – to find a retreat near you… or a TM teacher near you.

Vipassana Retreats –

TM Meditation –

This Diet is all about “No Added Sugar, Salt, and Fats– and No Animal Protein Which Causes Inflammation which results in Disease”

We have thousands of studies showing that Animal Protein causes disease

Study – Component in Animal Products Linked to Heart Disease

Choline, a nutrient found in meat and fish, may increase the risk for heart disease, according to a study published in Circulation. Eight participants who followed a vegetarian or vegan diet and 10 participants who followed an omnivorous diet took choline supplements for two months. Blood work from both groups showed elevated levels of trimethylamine N-oxide (TMAO) and increased platelet activation, both results associated with blood clotting. The participants who followed a vegan or vegetarian diet had lower levels of choline at the start, suggesting a diet with lower levels of nutrients linked to increased TMAO levels may provide a preventive effect.

Zhu W, Wang Z, Tang WHW, Hazen SL. Gut microbe-generated trimethylamine N-oxide from dietary choline is prothrombotic in subjects. Circulation. 2017;135:1671-1673.

Study – Plant-Based Diets Lower Risk for Type 2 Diabetes

A plant-based diet lowers risk for type 2 diabetes, according to a study published in PLoS Medicine. Researchers followed more than 200,000 participants from the Nurse’s Health Study 1 and 2 and the Health Professionals Follow-Up Study and assessed their diets and type 2 diabetes incidence rates. Those who consumed the most plant-based foods, including whole grains, fruits, vegetables, and legumes, lowered their risk for type 2 diabetes when compared to those who consumed animal products such as dairy, eggs, and meat. Researchers attribute the protective effect of this diet to increased fiber intake, antioxidants, and reduced saturated fat intake.

Satija A, Bhupathiraju SN, Rimm EB, et al. Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: results from three prospective cohort studies. PLoS Med. 2016;13:e1002039.

Article in Huffington Post – Vegan Diets Hugely Helpful Against Cancer 

See Link – 

Protein Needs 

Here are the numbers: An average women needs about 46 grams of protein per day; the average man about 56. If a person were to eat nothing but broccoli for a day, a 2,000-calorie diet would provide a whopping 146 grams of protein. Yes, green vegetables are loaded with protein. A person eating only lentils would get even more—2,000 calories’ worth of lentils pack 157 grams. Of course, no one would eat only broccoli or only lentils, and it is much better to combine foods—beans, grains, vegetables, and fruits—to get complete nutrition. The point is that plant-based foods clearly provide abundant protein.- From Physicians Committee for Responsible Medicine 

Study – Plant-Based Diets Lower Cholesterol

Vegetarian, especially vegan, diets reduce cholesterol levels, according to a review and meta-analysis authored by Physician Committee researchers and published in Nutrition Reviews. Researchers reviewed 49 observational and intervention studies that compared vegetarian and vegan diets with omnivorous diets and their effects on plasma lipids. Vegetarian diets lowered total cholesterol levels as well as LDL and HDL levels when compared to omnivorous diets. The greatest benefit on lipid levels was seen in those who followed vegan diets. Plant-based diets typically reduce body weight and saturated fat intake, which may benefit cholesterol management. These findings support previous associations of decreased cholesterol levels and vegetarian, especially vegan, diets.

Yokoyama Y, Levin SM, Barnard ND. Association between plant-based diets and plasma lipids: a systematic review and meta-analysis. Nutr Rev. Published online August 21, 2017.

See this articleOur Kidney Disease and High Cholesterol Disappeared on a Plant Based Diet –

Another Study – Vegan Diets Benefit Heart Health

A vegan diet demonstrates the ability to prevent and treat heart failure, according to a case study and short literature review in the Journal of Geriatric Cardiology. In a new special issue of the journal entitled “A Plant-Based Diet and Cardiovascular Disease,” researchers describe a case study where a 79-year-old man with heart disease refused the commonly recommended bypass and valve replacement surgery and opted to adopt a whole-foods, plant-based diet instead. After two months, his heart failure symptoms had improved; his weight fell into a healthy range; his total cholesterol, LDL, and triglycerides fell from 201 to 137 mg/dL, 105 to 67 mg/dL, and 112 to 96 mg/dL, respectively. The authors further explore the body of evidence showing such diets are beneficial for heart disease patients.

Choi EY, Allen K, McDonnough M, Massera D, Ostfeld RJ. A plant-based diet and heart failure: case report and literature review. J Geriatr Cardiol. 2017;14:375-378.

Another Study – Diabetes Risk Increases with Meat Intake

Meat consumption is associated with risk for developing type 2 diabetes, according to a new study published in the American Journal of Epidemiology. Researchers followed the diets and disease risk of 63,257 participants from the Singapore Chinese Health Study and found that those who consumed the most red meat (e.g., pork, beef, lamb), poultry, and fish had an increased risk for type 2 diabetes by 23, 15, and 7 percent, respectively, compared with those who consumed the least. In a separate analysis, the authors found that as heme iron increased, so did the risk for diabetes. Other studies have published similar findings, including the Adventist Health Study-2, which showed that as more animal products, such as red meat and fish, are included in the diet, increase for diabetes risk follows.

Talaei M, Wang Y, Yuan J, Pan A, Koh W. Meat, dietary heme Iron, and risk of type 2 diabetes mellitus: the Singapore Chinese Health Study. Am J Epid. Published online August 22, 2017. Available at: Accessed September 14, 2017.

Tonstad S, Butler T, Yan R, Fraser GE. Type of vegetarian diet, body weight and prevalence of type 2 diabetes. Diabetes Care. 2009;32:791-796.

Another Study – Vegan Diets Reduce Inflammation

Vegetarian diets reduce inflammation, according to a review published in Public Health Nutrition. Researchers reviewed 18 prior studies, finding that individuals who followed a vegetarian diet for at least two years lowered their serum levels of C-reactive protein, a biomarker of inflammation, compared with those who did not follow a vegetarian diet. Researchers suspect the credit goes to phytosterols and dietary fiber found in the fruits, vegetables, whole grains, and legumes.

Haghighatdoost F, Bellissimo N, de Zepetnek JOT, Rouhani MH. Association of vegetarian diet with inflammatory biomarkers: a systematic review and meta-analysis of observational studies. Public Health Nutr. 2017;1-9.

Another Study – Vegetarian Diets Reduce High Blood Pressure

Vegetarian diets protect against hypertension, according to a study published in the Journal of Hypertension. Researchers compared hypertension rates for 4,109 participants who followed vegetarian or nonvegetarian diets. Those who followed a vegetarian diet had a 34 percent lower risk for hypertension when compared to nonvegetarians. These findings remained significant after adjusting for obesity, insulin resistance, and inflammation. Researchers call on clinicians to prescribe vegetarian diets to prevent hypertension and prehypertension. A previously published meta-analysis found that consuming vegetarian diets is associated with lower blood pressure.

Chuang SY, Chiu TH, Lee CY, et al. Vegetarian diet reduces the risk of hypertension independent of abdominal obesity and inflammation: a prospective study. J Hypertens. Published online August 10, 2016

Another Study – Plant-Based Diets Lower Risk for Type 2 Diabetes

A plant-based diet lowers risk for type 2 diabetes, according to a study published in PLoS Medicine. Researchers followed more than 200,000 participants from the Nurse’s Health Study 1 and 2 and the Health Professionals Follow-Up Study and assessed their diets and type 2 diabetes incidence rates. Those who consumed the most plant-based foods, including whole grains, fruits, vegetables, and legumes, lowered their risk for type 2 diabetes when compared to those who consumed animal products such as dairy, eggs, and meat. Researchers attribute the protective effect of this diet to increased fiber intake, antioxidants, and reduced saturated fat intake.

Satija A, Bhupathiraju SN, Rimm EB, et al. Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: results from three prospective cohort studies. PLoS Med. 2016;13:e1002039.

Another Study – Animal Products Increase Risk for Heart Attack and Stroke

Trimethylamine N-oxide (TMAO), a molecule produced during digestion of red meat, eggs, and dairy products, increases the risk for a fatal heart attack or stroke, according to a study published in European Heart Journal. Researchers monitored TMAO levels for 530 participants and tracked the number of cardiac events. Those with elevated TMAO levels increased their risk for heart attacks or strokes and increased their risk of death from these events. Researchers suggest dietary interventions may mitigate these risks by reducing TMAO levels.

Li XS, Obeid S, Klingenberg R, et al. Gutmicrobiota-dependent trimethylamine N-oxide in acute coronary syndromes: a prognostic marker for incident cardiovascular events beyond traditional risk factors. Eur Heart J. Published online January 11, 2017.

Another Study – Meat Increases Risk for Alzheimer’s Disease

Diet may be the most important risk factor for Alzheimer’s disease risk, according to research published in the Journal of the American College of Nutrition. The author used dietary data from 10 countries and several other studies on diet and Alzheimer’s disease and assessed disease risk for several dietary factors. Consumption of meat increased disease risk the most, followed by eggs and high-fat dairy, while high intakes of fruits, vegetables, and grains reduced the risk for Alzheimer’s disease. Possible mechanisms include increased intakes of metal ions, such as copper, and saturated fat, both prevalent in meat.

Grant WB. Using multi country ecological and observational studies to determine dietary risk factors for Alzheimer’s disease. J Am Coll Nutr. Published online July 25, 2016.

Another Study–Dairy and Other Animal Fat Increases Risk for Heart Disease

Replacing animal fats with plant-based foods decreases your risk for heart disease, according to a study published online in the American Journal of Clinical Nutrition. Researchers followed 222,234 participants from the Health Professionals Follow-Up Study and the Nurses’ Health Study I and II and monitored dietary fat intake and cardiovascular disease incidence rates. The results showed that replacing 5 percent of dairy fat with an equal amount of vegetable and polyunsaturated fats decreased heart disease risk by 10 percent and 24 percent, respectively. Researchers also observed a 28, 34, and 16 percent lowered risk for cardiovascular disease, coronary heart disease, and stroke, respectively, when participants replaced dairy fat with whole grains.

Chen M, Li Y, Sun Q, et al. Dairy fat and risk of cardiovascular disease in 3 cohorts of US adults. Am J Clin Nutr. Published online August 24, 2016.  

Another Study – Veggies Won’t Undo the Risk of Eating Meat 

High fruit and vegetable intake will not counterbalance the increased risk for heart disease caused by eating meat, according to a study published in the American Journal of Clinical Nutrition. Researchers followed 74,645 participants from the Swedish Mammography Cohort and the Cohort of Swedish Men studies and monitored diet and mortality due to heart disease. Those who consumed the highest amounts of red meat increased their risk of dying from heart disease by 29 percent when compared to those who consumed the least. The risks remained consistent when coupled with various fruit and vegetable intakes. High fruit and vegetable intake could not prevent meat-related deaths.

Bellavia A, Stilling F, Wolk A. High red meat intake and all-cause cardiovascular and cancer mortality: is the risk modified by fruit and vegetable intake? Am J Clin Nutr. Published online August 24, 2016.

Another Study – Healthy Gut from Eating Plants Prevents Chronic Diseases

A diet high in fiber from plant-based foods can enhance the activity and composition of the gut microbiota. According to a recent article published in Practical Diabetology, a diet high in whole grains, legumes, fruits, and vegetables can reduce inflammation and prevent obesity and diabetes by enhancing the growth of healthy bacteria. A diet high in fat and animal products can lead to overgrowth of bacteria that cause inflammation and increase the risk of diabetes and certain types of cancer. Other healthy lifestyles choices such as exercising, getting enough sleep, and managing stress can also help. However, most experts agree that nutrition plays the most prominent role in improving gut health.

Jardine M. The relationship between microbiota and the environment, nutrition and metabolic disease. Pract Diabetol. 2017;36:6-14.

We now have thousands of studies showing animal protein and fat causes disease 

Another Study – Eating Meat Increases the Risk of Chronic Disease 

Red and processed meats increase risk for heart disease, cancer, and other chronic illnesses, according to a review published in the Journal of Internal Medicine. Researchers examined the correlation between disease risk and meat consumption in six cohort studies. Consumption of 100 grams of red meat per day increased the risk for stroke and for breast cancer, death from heart disease, colorectal cancer, and advanced prostate cancer by 11, 15, 17, and 19 percent, respectively. At 50 grams per day, processed meats increased the risk for several chronic diseases including colorectal cancer, pancreatic cancer, death from heart disease, and diabetes by 18, 19, 24, and 32, respectively. Possible mechanisms include high levels of heme iron, cholesterol, saturated fatty acids, nitrates and nitrites, and sodium found in red and processed meat products. Researchers suggest policies mirror several European initiatives to curb the environmental and human health hazards of rising global meat intake through revised dietary guidelines.

Wolk A. Potential health hazards of eating red meat. J Intern Med. Published online September 6, 2016.

More –The Academy of Nutrition and Dietetics Publishes Stance on Vegan and Vegetarian Diets

Vegetarian and vegan diets are healthful, may prevent and treat chronic diseases, and are better for the environment, according to the Academy of Nutrition and Dietetics, the world’s largest organization of nutrition professionals. Researchers updated the 2009 position paper on vegetarian diets and concluded that not only are vegetarian and vegan diets appropriate for all stages of the life cycle (pregnancy, infancy, childhood, etc.), but they also help reduce the risk for heart disease, high blood pressure, type 2 diabetes, stroke, obesity, and some types of cancer. The updated position paper presents a section on environmental issues which concludes plant-based diets are more sustainable and less damaging to the environment.

Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. J Acad Nutr Diet. 2016;116:1970-1980.

Dr. Bernard on Preventing Prostate Cancer 

Protect Against Prostate Cancer – Dr. Barnard –

Metastatic prostate cancer cases are on the rise—up 72 percent in men ages 55 to 69 years old in the last decade—according to a new study in the journal Prostate Cancer and Prostatic Diseases. Dietary changes can help reduce prostate cancer risk and prevent its progression if diagnosed. Here are a few simple steps men should take today:

1. Ditch Dairy.
A meta-analysis published in the American Journal of Clinical Nutrition found that total dairy product, total milk, low-fat milk, cheese, and dietary calcium intakes were associated with an increased risk for prostate cancer. According to a study published in the International Journal of Cancer, men who consumed three or more servings of dairy products a day had a 141 percent higher risk of death due to prostate cancer compared to those who consumed less than one serving. Both high- and low-fat dairy products were associated with increased mortality.
Learn more at

2. Eliminate eggs.

A Harvard study found that men diagnosed with prostate cancer who ate the most eggs had a two-fold increased risk of cancer progression.

3. Protect with plants.

A plant-based diet can protect against prostate cancer. In a recent study, researchers compared several dietary patterns and cancer incidence rates for 26,346 participants. Men who followed a vegan diet experienced a 35 percent lower prostate cancer risk than those following a nonvegetarian, lacto-ovo-vegetarian, pescovegetarian, or semi-vegetarian diet.

Lycopene, part of the carotenoid family, is a pigment that helps give red fruits and vegetables their color and it’s also one of the free radical-fighting antioxidants. In the Health Professionals Follow-up Study, the authors concluded that consumption of tomato-based foods may be linked to a reduced risk of prostate cancer.

Another Study – Red Meat Linked to Kidney Failure

Red meat increases your risk for kidney failure, according to a study published online in the Journal of the American Society of Nephrology. Researchers assessed data from 63,257 participants as part of the Singapore Chinese Health Study and tracked diet and kidney failure. Those who consumed the most protein from red meat increased their risk for end-stage kidney disease. Results showed that replacing a single serving of red meat with another source of protein, such as soy products or legumes, cut the risk for disease by over 60 percent. These findings support previous research that suggests diets high in processed meats increase the risk of disease and mortality.

Lew QLJ, Jafar TH, Koh HWL, et al. Red meat intake and risk of ESRD. J Am Soc Nephrol. Published online July 14, 2016.

We have thousands of studies showing that animal protein of any kind including red meat, beef, lamb, chicken, turkey, fish, seafood, milk, cheese, eggs, and anything else causes disease and death!!! 

Article by Dr. Campbell MD – Animal Protein Linked to Death 

See Link –

Article – My Aging Parents Shocking Health Improvements Through Food – Great!!! 

See Link

Also with this diet a person should eat “Low Glycemic Index Foods” – See Link to list of foods –

Now we have thousands upon thousands of scientific studies showing that Plant-Based Diets can prevent Heart Attacks and Reverse Heart Disease, Prevent Cardiovascular Disease in General, Prevent Strokes, Prevent Cancer and some studies show it can Reverse Cancer. And Plant-Based Diets can Prevent and Heal Erectile Dysfunction, Lower Blood Pressure to Normal, Lower Cholesterol, Lower Triglycerides, Prevent and Heal Prostate Disease, Help Heal Kidney Disease, End Inflammation, Prevent and Heal Arthritis, and the list goes on and on.

What Can You Eat – All Organic Veggies, All Organic Fruits, All Organic Roots, All Organic Greens, All Organic Beans, and a Few Organic Grains. (Grains are killing us… ditch the grains and be healthy)

All Organic VeggiesUnlimited 

All Organic Fruits – 4 to 6 Fruits Daily – Northern Fruits that grow in colder climates such as apples, oranges, peaches, etc… Especially if you have diabetes … if you don’t have diabetes you can have any fruit from around the world. 

All Organic None Starchy Roots – – Unlimited– Such as Carrots, Parsnips, Beets, and more… all the Roots Which are Not Starchy

Some Organic Starchy Roots – Such as Potatoes, Malanga, Cassava, and other roots… 1 Cup Daily or One Cup of the Recommended Grains – Either One, But Not Both. One exception is Taro or Yautia root which has a very low glycemic index of 20… you can have lots of taro. 

All Organic BeansUnlimited – Eat at least 8 oz of beans daily or more – Beans fill you up and make you feel satisfied – studies show this. And they also provide the fiber you need to keep away cancer and to build probiotics bacteria on your gut and thus boost up your immune system. 

Recommended Organic Grains – 1 1/2 Cup Daily or 1 1/2 Cup or Starchy Roots like Potatoes…. Not Both… one or the other.  

Typical Breakfast

Breakfast – Have breakfast in the morning before 8 AM with 1 and 1/2 cups of fruit – and 1/2 cup of almond milk or nut milk of any kind… and 1/2 cup of raw flattened oatmeal – rolled oats. Good old– old fashioned oats, but don’t cook it – use it raw and use honey or agave nectar or some other good sweetener – no chemicals.

Use any kind of fruit you want – papaya, apples, mangos, berries, strawberries, whatever makes your heart sing – all raw, the more different colors you eat the better.

A person can also use organic cooked buckwheat, cooked millet, cooked quinoa, cooked sorghum, and other none gluten grains — most of these have to be cooked but we are not consuming much of this for breakfast so it’s OK.

Lunch at Noon – Have an organic green salad for lunch, with lots of veggies, all raw. Cooked food is seen by the body as an invader so you want to eat at least 75% raw food – It’s healing.

Have lots of different colored foods in your salad such as: red, yellow, green, purple, all the colors of the rainbow in your beautiful salad, it’s healing. Colored veggies are full of antioxidants that are healing.

Drink Decaf Green Tea – Drink 3 small cups of green tea a day  – it’s full of polyphenols that are super healing. If you are a kidney disease person please do not drink any coffee, tea, or eat chocolate they are terrible on the kidneys.

Snacks – In between eat carrot sticks, any other veggie, and fruit of any kind as snacks – eat 4 snacks a day at 10AM, 2PM, 4PM, and 7PM. That’s 1/2 cup of any of fruit or veggie.

Mung Bean Soup

Dinner – Have dinner at 5 or 6 PM –  Dinner is a soup that you can make at home and it’s very healing. Make a soup of broccoli, cabbage, kale, swiss chard, turnip greens, been greens, and any other green that you like and add spices, no salt or very little salt, and use low sodium veggie stock.

Also add 4 cups of beans of your choice, such as pink beans, garbanzos, lentils, all of the beans are great. Don’t use canned foods, cook the beans yourself, canned foods are toxic with lots of chemicals in linings of the cans. You can eat as much of this soup as you like in the evening, within reason, up to 3 or 4 cups.

Also, 1 cup of organic brown rice or I cup of organic whole grain gluten free pasta can also be added to the diet – but only one cup per day. Organic Buckwheat, Quinoa, Brown Rice, Red Rice, Black Rice, Sorghum, Millet, Amaranth, Corn, Teff, and Oatmeal.

This photo depicts the balance needed – 1/4 Beans, 1/4 Grains and 1/2 Greens of Some Sort… this is a life-giving way of eating. 

**A person can also have other meals with great Whole Foods Plant Based Recipes – just google “Whole Foods Plant Based Recipes” and lots of yummy dishes will come up – remember no added fats, no added oils, vert little salt, no animal products of any kind and this means no beef, no lamb, no goat, no fish, no seafood, no chicken, no turkey, no milk, no cheese, no yogurt, and no eggs… if it walks, swims, or flies it’s not allowed… and easy on the avocados and olives. Also, no wheat, no spelt, no barley, and no rye they are all highly inflammatory.

Beans and Long Life – I did a study of all the societies around the world that live to be over 100 years old. And the only thing they have in common other than being plant based agrarian societies is that they all eat lots of beans – so if you want to live a long life – EAT LOTS OF BEANS.

Once a Week Treat – If you want something sweet once in a while have some Sorbet. Take frozen bananas and any other kind of fruit and blend them in a powerful blender… and you have a great sorbet. You can add the sweetener of choice if you like, see above.

Super Important – Remove – Remove the following from your life.

No Animal Products – No beef, no lamb, no chicken, no turkey, no fish, no seafood, no eggs, no cheese, no milk, no vegan or artificially made cheese, no yogurt.

No Added Oils – No added oils, no canned foods, no carrageenan–check your nut milk and other foods for this additive it’s toxic, no artificial flavors, no artificial sweeteners, no sugar, no artificial anything, no chemicals of any kind, no fruit juice eat the whole fruit, and if you don’t know what it is… don’t eat it. Add oils surround each cell and prevent insulin from getting in which creates diabetes… not good.

Other Things to Remove – No alcohol, no highly spiced food,  no fast food, no processed food of any kind… and if in doubt don’t eat it, chemicals are not good for the body.

Use Very Little Salt – We do need some salt but very little… cook all food without salt and add salt later if needed. You will get used to eating food without salt and you will come to love the flavor of food without salt.

No WheatNo wheat, no bread, no barley, no spelt, no rye – all of these are highly inflammatory. Grains are really not natural, early man did not go around picking little tiny bits of grain he picked fruits, nuts, dug up roots, ate leafy greens, enjoyed all the veggies he could find… this is what we ate for thousands of years. But now we have wheat and other grains that are full of the toxic chemicals like glycophytes, and up to 40 different chemicals. Watch the movie “What’s With Wheat” on Netflix and you will understand even more. Grains are not natural and are killing every single cell in our body and creating autoimmune disease– Not Good.

Grains You Can Eat – Organic Buckwheat, Quinoa, Brown Rice, Red Rice, Black Rice, Sorghum, Millet, Amaranth, Corn, Teff and Oatmeal… and some seeds such as Flax Seeds and Chia Seeds, Pumpkin Seeds, Watermelon Seeds.

Nuts – You can have 10 nuts daily – No More – they are full of fat.

No Nut Butters – They are Full of Fat.

Very Little Dried Fruit – Dried fruit contains a lot more sugar and you can eat a lot more dried fruit than you can fresh fruit… so keep dried fruit to a minimum. Plus fresh fruit contains live enzymes… thus fresh fruit is always the better choice.

No GMO Foods – All of these GMO Foods are highly inflammatory, they cause cancer and more. Lots of studies show that GMO food is toxic.

8 Myths About Being a Vegan Busted – See Link 

Super Important – Eat Organic – Eat organic – organic foods are not full of toxic compounds that are terrible for the body. One regular potato contains 6 cancer causing chemicals, 12 hormone disrupting chemicals and 12 more disease causing chemicals and some foods have up to 40  or more disease-causing chemicals in them – Not Good – Must Eat Organic!

See Article – Buying Organic Food on a Budget – See Link

Contract With Organic Farmer – If you google “Buy Direct from Organic Farmer” lots of organic farmers near you will come up that will deliver organic food to your door for less than the cost of regular food in the markets. There is no excuse for not eating organic!

Detoxing – The best way to detox all those terrible pesticides and herbicides and other chemicals out of your whole body is with Coffee Enemas. Even the prestigious Gerson Clinics use Coffee Enemas to cleanse the body of toxins – See Link to Article –

Protein – If you want to eat protein then eat Organic Tofu, Beans, Nuts, Seeds, all organic. You only need 5 or 6 % protein and that is exactly what you get on my diet.

Watch – Watch the movies “Forks Over Knives” and “Food Matters” – you will find them on the internet and Netflix.  Also watch the movie “Fat, Sick, and Nearly Dead” – very good. Also, watch the movies “Beautiful Truth” and “The Gerson Miracle” all of these movies have a lot to say about natural health and healing.

Exercise Every Day – walk – work up to 5 miles a day – if it’s hot outside walk in a mall where it’s cool. Or swim – work up to 5 miles swimming, or you could ride a bike or any other exercise that gets your heart pumping fast. You do have the time, you just have to make time and schedule exercise into your life every day.

You have to pump some iron if you want to have muscle…Take a look at these two guys who are vegans- Wow!!!

See Link-

See  Link –

See Link –

Have Fun – Get out and have fun, have a life with friends…. that’s important for good mood and mental clarity.

Garden – Start planting a garden, you need organic veggies, and working in a garden is very healing and healthy both for the mind and the body, people who garden live longer lives.

Community Garden – Start a community garden so everyone in the area can heal… that would be a great project.

Work Together With Your Community – Having people we can talk to and rely on is important. And the only way to do that is to get out and create loving friendships that last a lifetime. Being part of a loving community is very healing.

Create a Loving Family – I find it interesting, that hundreds of years ago the family was everything… and in some cultures it still is. Creating a loving family is important because we feel nurtured and cared for… and that sends messages to our mind/body and thus we heal.

Thinking Positive Thoughts – Think positive thoughts, the mind/body is one, and science has proven this now – it’s a fact.. what you think changes your body.

Laugh All the Time – Laughter is very healing and science has proven this too.

Forgive, Forgive, Forgive It’s Very Healing – Forgive, forget, and let go… that’s important! If you hold resentments and anger inside it can hurt your body with high blood pressure, cancer, and more… science has proven this too.

Have a Spiritual Practice – Those that have a spiritual way of being in the world are happier, more content, feel more at ease and peaceful. This means having a direct relationship with our Higher Power now matter what we call that power. Be it Jesus, or Buddha, or Nature, or anything else… that spiritual aspect of being alive is vitally important for great health and well being. And this has been studied in thousands of scientific studies.

Also watch the movies “PlantPure Nation”, “Forks Over Knives”, “Beautiful Truth”, and “The Gerson Miracle”, “What’s With Wheat” — they are all very powerful and uplifting movies about plant-based diets.

This is a Life Time Diet – This is a diet for your whole life, this is not a diet that a person goes on for a few weeks. As soon as a person goes off of this diet all the diseases will come back… this has been proven in many scientific studies.


“Let food be thy medicine, and thy medicine be thy food”

― Hippocrates

“All Disease Begins in the Gut”

– Hippocrates

“He that takes medicine and neglects diet, wastes the skill of the physician.”

– Chinese Proverb

“The doctor of the future will give no medication but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease. “

– Thomas Edison

“If the diet is wrong medicine is of no use if the diet is correct medicine is of no need.”

– Ancient Ayurvedic Medicine Quote from India

“I will use those dietary regimens which will benefit my patients according to my greatest ability and judgment.”

– Part of the Greek Hippocratic Oath

“Eat Well – Be Well”

– Dr. Paul Haider – Master Herbalist

Here I am today – Still feeling fantastic!!!


My Contact Info:

And if you have questions feel free to contact me.

My cell phone is (831) 869-9119 and I go to bed early so call early – I still have my CA number after being in Puerto Rico 17 years.

We are in EST Zone and I go to bed by 8 PM

My email address is – email is the best way to contact me… and I will answer right away.

Also, my Skype address is drpaulhaider   –  send me an invite so we can talk some time.

And my direct email is – Feel free to email me.

Testimonial for My Diet 

Thank you, Dr. Haider, I’m already on board with the whole food plant based lifestyle for almost 6 years now. 100% vegan. It’s clearly the only way of life for me. It’s simultaneously reversed and cured all of my health problems drug-free. I also eat lots of beans, greens, and all steamed vegetables, and all fruits.

Thank you for making these videos 🙂

And I asked – Could I use your comment to inspire others and he replied.

Of course, you can Dr. Haider!

I can attest everything you say is correct, I’ve achieved the highest levels of physical fitness since switching to this lifestyle. I have an abundance of energy, I can run like the wind for countless miles, do so much exercise with so much intensity, and have built an amazing physique. You’ll never need to worry about your weight on the whole foods plant based (vegan) lifestyle. Your body will return to it’s natural size and shape. All of your health problems will simultaneously be washed away effortlessly. You won’t need any more medication, your food is your medicine, and it all taste’s amazing! Your body will go through an amazing healing and regenerative process. All the while helping to protect the environment, and bettering the well being of the animals. People please believe what Dr. Haider is promoting here. He has no ulterior motives, this is some of the most powerful information he’s spreading. You owe it to yourself to give this lifestyle a chance, it’s a way to show unconditional love to ones self, and your body only deserves the best!

Thank You, Dr. Haider!

Testimonial by Cold World – on Youtube


Testimonial for Whole Foods Plant Based Diet 

Thank you so much, Dr. Haider, for your great kindness and counsel.

I have some ginseng plants in my garden but I had a history of hypertensive urgency. After 4 months of eating plant-based foods, I had 120/80 in my last bp. Now, based on your advice, I have to set aside the idea of taking ginseng extract and to maintain fruits and vegetables. Thanks again. Thanks and Glory to the LORD GOD Almighty for His moral law and dietary law in Genesis 1:29 which teaches of fruits and vegetables as the meat for mankind in conjunction with His dietary law in the time of prophet Moses.

Thank you so much, Dr. Haider

Ed Sabino

Dr. Paul Haider – Master Herbalist and Spiritual Teacher for over 30 years, helping people to recover and feel healthy. You can also find Dr. Haider on FB under Dr. Paul Haider and at www.paulhaider.comfeel free to contact him anytime. 


Dr. Paul Haider, Master Herbalist, HH, Diet, Lifestyle, lose weight, lower blood pressure, no pills, no arthritis, no kidney disease, heal, feel great, love life, feel good,

About Dr. Paul Haider

Dr. Paul Haider has been a Spiritual Teacher and Master Herbalist for over 25 years. Dr. Haider helps those looking for healing and spiritual realization. Dr. Haider has over 3,000 articles about natural health and spirituality, a radio show, and writes for many magazines including OM Times Magazine. Dr. Paul Haider - Email – or call him at (831) 869-9119 EST. Websites – - and also on FB under Dr. Paul Haider
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29 Responses to The Whole Foods Plant Based Diet… and Life Style

  1. harold lidin says:

    Hi Paul its Harold, dr. Riera moved tos Florida after 14 Hrs in the clinica so nos is when iam looking into your lifestyle in my heart i know this is what i nerd . Tonight iam invited to pasta dinner god help me. Ja ja.

    • Have the salad Harold – All will be well – Balance is very important – you can find my book “Relax Into Success” on Amazon – You can do this diet – I know you can – Like everything in life it takes WILL POWER – Paul

  2. Maria Rivera says:

    Great website thank you

  3. Vege-tater says:

    Hi Dr Haider, I enjoy your videos on Youtube, thank-you. I just wanted to ask why you recommend against those grains? Unless you have celiac issues, all grains are healthy and NOT inflammatory, the science is quite clear that the opposite is true. In regards to this common misconception, information by authors with an agenda are notoriously deceiving. For ex:
    Dr Greger, who reports on all the latest science research shares this…

    • Hi-Vege-Tater – They all cause inflammation – and I have found they cause inflammation for me – and also all grains have been found to contain some roundup in them – even the organic ones because they are grown outside and the air and the water are contaminated. And more and more people are finding that they don’t get along with gluten — and if you look you will see that more than 50% of all research is false information – so we have to go with our own bodies and listen to our bodies and do what works best for our bodies as individuals– but if you look you will talk to more and more people who don’t get along with these grains – See Link to info –

      1/2 of All Medical Research False

      Here is the editor and chief of one of the most prestigious peer reviewed medical journals around saying that 1/2 of all the scientific medical research is false – Wow!

      See Link —

      “The case against science is straightforward: much of the scientific literature, perhaps half, may simply be untrue. Afflicted by studies with small sample sizes, tiny effects, invalid exploratory analyses, and flagrant conflicts of interest, together with an obsession for pursuing fashionable trends of dubious importance, science has taken a turn towards darkness.” (source)

      “It is simply no longer possible to believe much of the clinical research that is published, or to rely on the judgment of trusted physicians or authoritative medical guidelines. I take no pleasure in this conclusion, which I reached slowly and reluctantly over my two decades as an editor of the New England Journal of Medicine”

      Many Blessings to You – May God Hold You in his warm embrace for all eternity

      Dr. Haider

    • Basically science can no longer be trusted at all – I used to work in medical research – I know what it’s all about – not good – Many Blessings to You Vegetater – Dr. Haider

  4. Vonn says:

    Hello Dr Paul- Vonn here I’m suffering from 2 huge Fibroid Tumors and some small Fibroid tumors. And of course my OBGYN wanted to take my Uterus out but GOD cancelled my Surgery which would have been on Nov 6th 2015 Literally!!! I don’t have any children as of yet and yes I want them bad! I know of a lot of women that has had huge fibroid s and was completely healed and the fibroid s tumors disappeared naturally. What type of estrogen FREE diet and or foods could you suggest for me to eat please HELP!!!! Should I take Sour Soup Leaves I’m sure that will help shrink the tumors??

    Please Advise,

  5. mustafa mohammad says:

    thanks doctor it is amazing information, some people are spreading wrong information regarding chiraita.
    any way thanks


  6. Linda says:

    I know fish is high in Omega 3 and other sea foods like shrimp and octopus are good and have very low cholesterol levels.

    Why have you ruled them out as bad in this article?


    • Hi-Linda

      Because All Animal protein causes acid in the body and that acid causes inflammation and that inflammation causes disease – Cancer, Strokes, arthritis, diabetes and more.

      And we have thousands of scientific articles showing this to be true.

      We have an alkaline based system – dogs, cats, lines, bears and all meat eaters have an acid based system – doesn’t work for us.

      Watch the Movies “Beautiful Truth” and “The Gerson Miracle” on-line – you can find it free to watch if you google them.

      Also the movie “Plant Pure Nation” and “Forks Over Knives” — Powerful

      We have the answer to preventing and healing almost all diseases by giving up all animal protein including milk, cheese, seafood, fish, lamb, chicken, turkey, beef, and all other forms of animal protein.

      This is science now

      And I have had thousands of people healed on this diet – it really works!!!

      Many Blessings My Friend

      Dr. Haider

  7. Ed Sabiño says:

    Thank you so much Doc for your great kindness and counsel.

    I have some ginseng plants in my garden but I had a history of hypertensive urgency. After 4 months of eating plant-based foods, I had 120/80 in my last bp. Now, based on your advice, I have to set aside the idea of taking ginseng extract and to maintain fruits and vegetables. Thanks again. Thanks and Glory to the LORD GOD Almighty for His moral law and dietary law in Genesis 1:29 which teaches of fruits and vegetables as the meat for mankind in conjunction with His dietary law in the time of prophet Moses.

    Thank you so much! 💖

  8. Suvarna says:

    Sir I am great full to you

    • mickel lynch says:

      Was trying to find out which brand to buy in the serrapeptase because there’s is lot of fake company out there

      • I find all brands to be good – I buy from lots of places on-line such as,,, GNC,, Amazon, eBay, and hundreds more and I find they are all the same. Save money buy according to price—Many Blessings My Friend – Dr. Haider

  9. Unnerved in Oregon says:

    Hi Dr Haider! Just ran across your work…I have had weight gain, elevated BP and now nuerapathy and SI issues as well as as not caring for myself well in a long while while grieving a loss….any herbs for the nerve pain….both feet and numbness in 3rd toes both sides. Any other recommendations? Love what I have read about you:) Thank you! Unnerved in Oregon

    • Hi-U

      First of all, you more than likely have diabetes that is causing your nerve pain… see my diet which will turn this around.

      Also, see this article below for the nerve pain

      Healing Nerve Pain Naturally

      And the Stress and Nerve Pain Connection – See link

      On my diet you will become extremely healthy – but you will have to follow my diet exactly and for the rest of your life.

      Many Blessings My Friend

      Dr. Haider

      See 2 Super Important Links

      Whole Foods Plant Based Diet and Lifestyle

      This diet must be followed exactly – OK

      Read this diet over slowly a couple of times it contains lots of information

      See Link

      Also, see this – Why Animal Protein is Killing Us – See Link –

      ***This information is meant to get you started… so you can do more research on your own… dig a little deeper and find what works for you. This article is for educational purposes only, I strongly recommend that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.. this article not meant to be a scientific analysis in any way, shape, or form.

      Sending Light, Love, and Healing Prayers Your Way

      Dr. Haider

      Let me know how you are doing in 30 days – if you follow my diet exactly

      Healthy Gut from Eating Plants Prevents Chronic Diseases

      A diet high in fiber from plant-based foods can enhance the activity and composition of the gut microbiota. According to a recent article published in Practical Diabetology, a diet high in whole grains, legumes, fruits, and vegetables can reduce inflammation and prevent obesity and diabetes by enhancing the growth of healthy bacteria. A diet high in fat and animal products can lead to overgrowth of bacteria that cause inflammation and increase the risk of diabetes and certain types of cancer. Other healthy lifestyles choices such as exercising, getting enough sleep, and managing stress can also help. However, most experts agree that nutrition plays the most prominent role in improving gut health.

      Jardine M. The relationship between microbiota and the environment, nutrition and metabolic disease. Pract Diabetol. 2017;36:6-14.


      All my work I do for Free but your donations are greatly appreciated

      *** Your Donations are Greatly Appreciated – Donate to Dr. Haider the following link can be used to make a donation with a credit card or debit card –

      And you can make a small or large monthly donation on patreon see link – and where it says $1 a month you can change that to whatever amount you like. — I thank you in advance… Dr. Haider

      Most people make a donation of $50 to $100 US dollars — but that’s up to you

      Or you can mail a check to me via

      Dr. Paul Haider

      P. O. Box 363284

      San Juan, PR


      Or you can WesternUnion a Donation to me – under my name to here in San Juan

      I want to thank you in advance for your donation

      – Dr. Haider

  10. John Sams. says:

    Dr Haider I am confused. You call this a raw food diet but you suggest a soup for dinner. Soups have to be cooked. You also say to eat many beans. I have eaten raw green beans, but I have to cook my pintos. Can you straighten me on this? Thank you in advance.
    PS. I hope you have survived the hurricane and are doing well.

    • Hi- John

      I recommend eating 85% raw food that is a Raw breakfast- raw morning snacks- Raw lunch and raw afternoon snacks and then have a hot meal in the evening that will give you 85% raw you need to eat a lot of beans and Greens – we have a huge disaster here in Puerto Rico 70,000 people displaced some people missing -some towns never heard of so far– most stores closed– trees down- no cell service Hardly – I have to go roaming around looking for it – it will be months before we get electricity back – please do not reply – I don’t know when I can get back to you – just pray my friend just pray – Many Blessings My Friend- Dr Haider

  11. Marlene Taylor says:

    Hi Doc, I have read in your article where you advice no oil. What about coconut oil? Is also bad for you

  12. Paul says:

    Hi Dr Paul
    Thanks for your video about the All In One herbal supplement you discused in the video. Please tell me the name of the supplement and where to buy it from. Your help is sincerely appreciated.
    Thanks again.

    • If you are referring to Chlorella you can buy it every where and the same goes for Miacle 2000 Vitamin Supplement… But Those are not important… my diet is the important thing… Many Blessings My Friend… Dr Haider

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