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Introduction
Whether you want to transition to a plant-based lifestyle permanently, or simply integrate
healthier plant-based habits into your life, I can help you transition into your Sustainable
Self.
What is the Sustainable Self Program?
The Sustainable Self Program assists you in transitioning to a healthier plant-based
lifestyle that is sustainable in the long-term. With the personal guidance of Doctor Paul, a
registered chiropractor and plant-based lifestyle coach, you will embark on a step-by-step
12 week program which will provide you with all of the key tools to ensure a successful
transition to your Sustainable Self.
Step-by-Step Program
The Step-by-Step Program comprises 3 phases, namely:
 Interactive Phase
 Response Phase
 Alkaline Phase
Interactive Phase
The Interactive Phase is the most challenging phase of the program and aims to educate
the client on various aspects of living a plant-based lifestyle and to provide the client with
a personalized easy-to-follow program. This phase is interactive as the client is assessed
weekly for 4 weeks during one-on-one consultations with Doctor Paul to objectively
determine the client’s current health status. This then enables both the client and coach
to tailor the program according to the client’s goals.

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The Interactive Phase includes the following:
 Litmus paper testing
 Blood pressure testing
 Blood glucose testing
 Body fat testing
 Referral for a “Nutrient Profile” blood test (B12, Iron etc.)
 Health Questionnaire
 Food diary
 FAQ and Information Sheet
 Introduction to documentaries and social media content
 Intensive education
 Book recommendations
 Recipes
 One-on-one shopping session with Dr. Paul
 Weekly Factsheet
 Tailored Exercise Program
Response Phase
The response phase is an 8 week period where your response to your new lifestyle is
carefully monitored in order to ensure your health and success.
This is the phase where we fine tune the eating program and tailor it to suit your lifestyle.
Although there are certain fundamentals, like excluding/limiting animal products, there are
still a variety of approaches and each client will prefer different things. The aim is to make
it as easy for the client to stick to it by determining what they prefer and build the lifestyle
around that. As many people don’t get exposed to many of the foods in this program there
will be some trial and error initially until we find foods that work for you.

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Program Basics
•The aim is to transition to a diet consisting predominately of plant foods, including whole
grains and whole-grain products (such as potatoes, rice, pasta, tortillas, and whole-grain
bread), and a wide assortment of vegetables and fruit.
•The key is to exclude/limit animal foods, including red meat, poultry, dairy products, eggs,
and fish – all of which provide toxic levels of fat, cholesterol, protein and, very often,
infectious agents and harmful chemicals. At the very least, we need to decrease the
frequency at which these foods are consumed.
•The exclusion of all oils including olive oil, sunflower oil, and coconut oil. Oils are nothing
more than liquid fats that increase obesity, which in turn, depresses immune function and
contributes to the most common chronic diseases.
•Use spices and small amounts of sugar and salt to enhance the flavor of food.
•Exercise as simple as a daily walk to more advanced exercises depending on the client.
Just a few weeks to Profound and Lasting Change
The dietary and lifestyle habits above may sound challenging at first, but taken step by
step it will become a way of life that is so natural you won’t believe how easy it is.
Your body is meant to be healthy and it shouldn’t need drugs or surgery except in times of
emergency. Why then do we see so many people dependent on these interventions? The
answer is this: all too often it’s the food we eat that is making us sick.
Our blood, arteries, and cells are not designed to function under so much fat and
cholesterol. Our intestines are not designed to function in the absence of fiber. Our

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immune system is not designed to function without an abundant supply of plant-based
nutrients and phytochemicals.
With our cells drowning in fat, cholesterol, animal proteins and artificial chemicals, and
our immune system deprived of what it needs to maintain itself, it’s no wonder so many of
us get cancer, heart disease, high blood pressure, adult-onset diabetes, arthritis,
osteoporosis, and other age-related illnesses.
The body uses fat primarily for energy storage when no food or other immediate source of
fuel is available, and cholesterol is needed for many critical cellular functions, so both are
part of a normal, healthy body. Having said that, the body produces all the cholesterol it
needs; and as for fat, plants already contain adequate amounts and only plants make the
essential fatty acids your body needs to function. What’s more, plant foods never contain
cholesterol.
Vegetable Oils are Not Health Foods
Even poly and monounsaturated fats – found in large amounts in vegetable oils and fish –
have been shown to depress the immune system, increase bleeding and promote
cancers, especially those of the colon, prostate and breast. Because all fats are easily
stored by the body, too much dietary fat makes people overweight and lays the
foundation for a host of other problems like heart disease, cancer, and adult-onset
diabetes.
Nutrients
Nutrients are the raw materials your body needs to function properly and these can be
split into two types – the ones your body can make by itself and the ones it can derive only
from your food. The latter are called “essential” nutrients.

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There are 13 essential vitamins. Eleven are made in abundance by plants. The two that
are not produced by plants are vitamins D and B12, both of which are stored in your
tissues for long periods of time. You’ll get enough vitamin D with adequate exposure to
sunlight and B12 can be easily supplemented.
The Foods
The following foods are high enough in calories that they can serve as the main part of a
meal:
Whole Grains
• barley
• oats
• brown rice (white is ok)
• quinoa
• rye
• couscous (refined wheat)
• corn
• wild rice
• millet
Egg-Free Pastas
Pastas come in many shapes including spaghetti, macaroni, etc. Most of these are made
from highly refined flours and therefore should play a small role in your diet.
• Corn pasta (no wheat)
• Whole wheat pasta
• Durum wheat pasta

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Roots
• Sweet Potatoes
• White Potatoes
Squashes
• Butternut
• Pumpkin
• Gemsquash
Beans:
• Red Kidney
• Black
• Mung
• Fava (Broad)
• Garbanzo (Chick-Peas)
Lentils:
• Brown
• Red
• Green
Peas:
• split yellow
• split green
• whole green

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Don’t Eat: Possible substitutes:
Cow’s Milk (for cereal or
cooking)
Low-fat rice milk, fruit juice, water, use extra when cooking hot
cereal or pour over cold cereal
Cow’s Milk (as beverage) None; drink water, juice or herb tea
Butter None
Cheese There are some vegan cheeses available but mostly are highly
processed and not ideal
Yogurt None
Ice cream Pure fruit sorbet, frozen juice bars
Eggs (for baking) Egg Replacer
Eggs (for eating) None
Meat, poultry, fish Starchy vegetables, whole grains, pastas, and beans
Vegetable oils (for pans) None; use Teflon, Silverstone, or silicone-coated pots and pans
Vegetable oils
(in recipes)
None; omit oil or replace with water, mashed banana, or
applesauce for moisture
Milk Chocolate Dairy free chocolate
Colas and un-colas Mineral water or seltzer (flavored or plain)
Sweets (with Gelatin) Any sweet without gelatin (Jelly Tots)
Jelly Gelatin-free jelly

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Alkaline Phase
The Alkaline phase begins once your litmus paper testing indicates that you are in an
alkaline state. Once in this alkaline state, the aim is to either to further progress any
weight related goals via exercise modification and diet variation or to simply continue to
assist with the maintenance of a sustainable plant-based lifestyle. This maintenance will
all depend on the individual needs of the client.
Conclusion
You have stumbled upon a program that will probably be regarded by most as
controversial but this does not change the body of evidence that indicates that this
lifestyle is the primary line of defense against disease. Through the program, you will
learn why certain foods cause chaos in the body and how we have been led to believe
that the body requires these when it is definitely is not true.
I am very excited for you because my wife and I have been through this journey and we
have found an effortless lifestyle that not only ensures our health but allows us to eat guilt
free and with the knowledge that every bite helps us to become healthier, happier people.
Although the journey may not be easy for some, the results are inevitable and that in itself
is incredibly exciting.
Welcome to your Sustainable Self!