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© 2017 Sherlock TruHealth. Created with Wix.com, assistance by Katlin Leonard. All Rights Reserved. 

Food for Life classes and education and all content on this website are not intended to diagnose, treat, prevent, or cure any disease or condition. It should not take the place of advice, treatment and or diagnosis of a qualified licensed medical professional. Please consult with your physician when making dramatic changes to your diet.

 

The goal of Sherlock TruHealth is to help people consider the delicious, energizing, health-promoting whole foods, plant-based diet for health, the environment and a world with less cruelty. ​The importance of lifestyle factors to short- and long-term health is convincing in the body of research literature, and the ability of food to harm your health and keep you sick, or promote your health and keep you thriving, is clear. Let me know if you have any questions, or if I can help you meet your individual health goals or those of your workplace. 

Classes are continually being formed at various venues, so check back often, or email me at sherlocktruhealth@outlook.com to be put on my email list.

Classes, workshops, Lunch & Learns, conference, gourmet dinner, meetups, Plant Pure community group. Wow, things are happening in Omaha! Check them out below. 

Food for Life: Kickstart Your Health with Plant-Based Nutrition  

5-week class series 

Tuesdays beginning Tuesday, October 29, 6 p.m. - 8 p.m., ending Tuesday, November 26th

 Location: My home. Cost: $150 for 5-wk class, plus $10 for each week attended

This class is like a dinner party every week for 5 weeks! The series is based on scientific studies favoring whole grains, legumes, vegetables and fruits which can help prevent or control diabetes, cardiovascular disease, blood pressure, other chronic diseases, greatly lower risk for cancer, as well as improving energy and mood.  Food is medicine. We will focus on delicious, nutrient-dense foods, not limiting quantity. Samples provided each week and the final week is a delicious and fun plant-based potluck. This class is the most popular one I teach, receives very positive reviews from attendees, and gets the most dramatic results. The class always fills. Due to the small class of this class, please register by emailing me at sherlocktruhealth@outlook.com 

Food for Life: One Day Workshop

One-Day Workshop

Sunday, November 10th, 10 a.m. - 3:00 p.m.

Location: Natural Grocers Omaha Central, 7831 Dodge Street, Omaha 

Costs: $89

Two ways to register: via Eventbrite https://www.eventbrite.com/e/food-for-life-the-power-of-plant-based-food-one-day-workshop-tickets-71228031961

or email me at sherlocktruheath@outlook.com, and make payment via Venmo or check

If taking a 5-week class series is not practical for you, set aside a day to attend this workshop on taking steps to transition to, or simply incorporating more plant-based foods into your diet. Learn how whole plant-based foods low in fat and sugar fight chronic disease and keep you feeling your best without counting calories or measuring portions. This is a hands-on workshop where the attendees make my easiest, quickest, and most delicious nutrient-dense meals that we then share for lunch! You will leave with great information, motivation, inspiration and instructions for at least 10 new menu items into incorporate into your meal rotation. We'll also learn about dining out, meal prep, great products, food storage tips, and of course all the benefits of whole plant foods for short- and long-term health. Light breakfast and buffet lunch provided! It's my best single event. Bring a friend for a fun day focused of learning, fun and food!  Email melissa.sherlock@outlook.com if interested.

FREE Plant Powered Omaha Monthly Meetings

Monthly community interest group 

Next meeting is Sunday, October 27; noon - 1:30    
Location: 7020 Cass St., Omaha. Click here for info and to sign up: 
https://www.meetup.com/Plant-Powered-Omaha/events/265657281/
This group was formed as one of hundreds of community groups after the documentary Plant Pure Nation. Meetings are held monthly to learn together about all the benefits of a whole food plant-based lifestyle and have a sense of community. We have different presentations and speakers, and all learn from each other. For instance, in July, we had Dr. William Schleiffer, UNMC Cardiologist and Plant Powered Omaha member as a guest speaker, accompanied by his plant-based wife, Mary, and two young daughters. We always have plant-based food too or potlucks!
Sign up for the Meetup so you find out about all meetings and register for them so we know how many are coming. https://www.meetup.com/Plant-Powered-Omaha/

Whole Food Plant Based No Oil Gourmet Dinner- REGISTRATION CLOSED

An evening of live jazz music, fun and delicious food!
Friday, October 18, 2019, 6 p.m. - 9 p.m., $65.00

Location: Founders One Nine, 1915 Jackson St, Omaha 

 

In what I believe is the first event of its kind in Omaha, Sherlock TruHealth is hosting a gourmet dinner, Esselstyn-style, meaning whole food plant-based AND no oil. Food is Medicine meets special night out!  Join us the evening before the exciting Healthy for a Lifetime conference on October 19th.

Held at the beautiful event venue of Founders One Nine, this creative dinner is designed by my friend and Omaha's most talented chef, Jeff Snow of Catering Creations. A special jazz performance by the Janet Staley quintet with Omaha all star Jazz players: Ron Cooley, Mark Luebbe, Greg Ahl and Jorge Nila.

Social hour begins at 6:00 with a delicious dinner and special guests! While it is not necessarily difficult to find plant-based food in Omaha, it is impossible to be treated to a whole buffet made with no oil! Come mingle, share, enjoy food, be inspired. Please join us for a great start to an incredible health-focused weekend in Omaha with this one-of-a-kind dinner event!

Register here

Healthy for a Lifetime One-Day Conference REGISTRATION CLOSED

Educational Community Conference 
Saturday, October 19, 2019, 9 a.m. - 5 p.m., $49.50 includes lunch & parking!

Location: CHI Health Center Omaha Conference Center, 455 N 10th St, Omaha

 

Do not miss this! Coming up quickly! This event is offered by non-profit, Lifestyle Health Alliance. Generous corporate and private underwriting allows a very low registration fee, helping to remove barriers to attend.  A full day of national and internationally recognized speakers on the topic of Food as Medicine and health across the lifespan. The keynote speaker the legendary  Dr. Caldwell Esselstyn! Other great speakers too, like Cyrus Khambatta, PhD and Dr. Saray Stancic, producer of the film, Code Blue: Redefining the Practice of Medicine, and even an ex-Husker who is now fully plant-based. Yours truly will provide a food demo. Registrants are coming from 21 states, including New York, California and Alaska. You don't want to miss this! You likely will never be able to see a lineup like this for the cost. We are so fortunate to have these speakers visit Omaha. Sign up to receive updates on the conference website, check out the speaker lineup, and register today!  

https://www.healthyforalifetime.org/index.html

Also see the Facebook page and Twitter account for Healthy For a Lifetime

 

Free Forks Over Knives Meetup Group

Various times and places around the Omaha area 

https://www.meetup.com/Omaha-Forks-Over-Knives-Group/

Meet up with others for plant-based food at restaurants in Omaha. Sign up to the Meetup group to receive email notifications of gatherings.

Individualized Coaching

Scheduling at your convenience 

I coach people individually to assist them in moving to a plant-based diet, or to incorporate more plant-based foods into their meals. Goal-setting, grocery tours, samples, cooking, recipes and lots of guidance from my 10 years of being plant-based may all be a part of the journey. It's to help you achieve what you wish. For more information, see Services.  

Corporate Food for Life Lunch & Learns / Health Fairs

Scheduling now through Fall and Winter

Location: Your company or organization

I am participating in Health Fairs and conducting Lunch & Learn classes at Omaha organizations regarding the many benefits of incorporating more whole, plant-based foods into the diet. My 1-hr presentation has been very well received at organizations like Mutual of Omaha, American National Bank, CQuence Health, Nebraska Humane Society, Interpublic Group, Methodist Health, Creighton University, First National Bank, Seldin Company and others.  I will also work with your organization to provide a plant-based lunch to complement a Lunch & Learn talk, or do a food demo for an additional fee.  If you work at an organization or know of one that cares about the health and productivity of their employees and would be interested, please let me know. Email sherlocktruhealth@outlook.com 

 

 

Recipe of the Month: 

Melissa’s 7-Layer Dip and Mexican Wraps

See more on my Facebook page, Sherlock TruHealth 

This recipe is easy, quick & so delicious. We eat the wraps weekly in our house. The dip is great to take to any kind of potluck or game party. People love it and don’t even realize there is no meat or dairy because it’s just so good!

Layer 1: BEANS. Be sure you get fat-free, vegetarian refried beans. Some have lard! The only ingredients should be beans and salt. I like the ones at Trader Joe’s. Scoop the refried beans into a bowl, and add a little unsweetened non-dairy milk to think a bit and make them creamy but still firm. Stir in any of the following to season, but really taco seasoning is all you need:  
taco seasoning, granulated garlic, cayenne, chipotle or adobo powder, ground cumin (any or all of these seasonings as you like).
Spread bean mixture in a casserole dish or on a platter. I like to use a Pyrex pie plate.
Layer 2: AVOCADO. You can mash them up, dice them or use prepared guacamole. Spread over the beans and smooth a bit.
Layer 3: SALSA. It’s best to use a thicker salsa so your dip doesn’t get too watery. This goes over the avocado to keep it from turning brown.
Layer 4:  LETTUCE.  I always use Romaine, and shred it very finely to cover the salsa.
Layer 5:  TOMATO.  I like to use sliced or halved grape or cherry tomatoes, or any drier tomato like roma, diced and drained a little.
Layer 6:  RED ONION. Add a layer of diced red onion in the amount you like.
Layer 7:  BLACK OLIVES. Sliced black olives, or we like Kalamata
Bonus Layer 8:  Red Bell pepper.  I always add diced bell pepper for extra nutrition
Optional Add-ins: Finely chopped jalepeno (or jarred, sliced jalepeno), organic corn, cilantro

Serve this dip with cucumber slices or carrot or red bell pepper sticks for the healthiest low-fat option—it’s delicious with cucumber slices! You can of course also serve with tortilla chips—buy the healthiest ones you can find, or you can make your own by cutting 100% whole wheat or corn tortillas into triangles, brush with a little lime juice and salt and bake in the oven until crisp.

If there is any left over, cover and refrigerate, then for an easy meal, put a big spoonful in a 100% whole wheat tortilla or organic corn tortilla, heat and eat as a Mexican wrap! Will last in the fridge for a couple days for easy, quick meals.

 

 

For news of my events and classes, recipes, testimonials, inspiration and information on studies, please check out my Facebook page at Sherlock TruHealth 

Find me on Instagram at Sherlock TruHealth 

To receive emails with news of my events and classes, please email me at sherlocktruhealth@outlook.com

 

What is a whole foods plant-based (WFPB) diet?

 

A whole food plant-based diet is a diet based on minimally processed, nutrient-dense foods from plants, including vegetables, whole grains, nuts, seeds, legumes (beans, peas & lentils) and fruits, but with no animal products like meat, fish, dairy, eggs. Processed or highly refined foods like bleached flour, refined sugar, and oil are minimized. This diet is typically chosen for health or because of its positive impact on the environment. It can be considered a high carb, low fat way of eating and has been shown to prevent, treat and even reverse chronic disease such as heart disease and diabetes. This is the way of eating promoted by Sherlock TruHealth

How does that compare to a "vegan" diet?"

A vegan diet includes no animal products, but may include unhealthy, processed or fried foods and oils. Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to animals for food, clothing, medical testing or any other purpose. 

How about a vegetarian diet?

Generally, a vegetarian diet excludes meat. Lacto-ovo vegetarians eat dairy and eggs. "Lacto" means milk." "Ovo" means eggs. A pescatarian adds fish to a vegetarian diet.

And the Paleo or Ketogenic diet?

The paleo diet consists of foods that can be hunted or fished like meat, organ meat and seafood and foods that can be gathered like eggs, fruits, vegetables, mushrooms, nuts, seeds, herbs, and spices.  It has in common with a whole foods plant-based diet, an emphasis on fruits and vegetables, with little to no oil and sugar, but it restricts carbohydrates. It is considered a high protein, low carb diet. The Ketogenic diet is a way of eating that promotes the metabolic formation of ketone bodies by causing the body to use fat (rather than carbohydrate) as its principal energy source. It's referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF). A keto diet consists of 80% fat and little to no carbohydrates. Staples are fish, meat, eggs, dairy, oils, and green vegetables. Pasta, rice and other grains, potatoes, and fruits are strictly prohibited.

The broad body of research supports a Whole Foods Plant-Based diet as the best for long-term health

Who promotes a whole foods plant-based diet?

 

The Cleveland Clinic, a world premier hospital for heart disease treatment, recommends a plant-based diet. 

Kaiser Permanente, one of the largest health insurers, advocates for a plant-based diet. Why? Because it's good for business.  It keeps people alive and healthy. 

The American College of Lifestyle Medicine (ACLM) is the professional medical association for physicians, medical professionals, allied health professionals and those with professional careers devoted to advancing the mission of lifestyle medicine, including a whole foods plant-based diet.

Several prominent physicians and researchers promote a whole foods plant-based diet such as Dr. Dean Ornish, Dr. Caldwell Esselstyn, Dr. T. Colin Campbell, Dr. John McDugall, Dr. Neal Barnard, Dr. Michael Gregor, Dr. Kim Williams and others. 

Actuaries for Sustainable Healthcare, an international association of actuaries dedicated to achieving long-term sustainability of health care financing systems through the use of whole food plant-based nutrition. 

American Diabetes Association (ADA) in its 2017 Standards of Medical Care in Diabetes, the American Diabetes Association maintains that a plant-based eating pattern is an effective option for type 2 diabetes management and encourages clinicians to always include education on lifestyle management.

American Heart Association states on their website that eating a mostly plant-based diet was associated with a 42 percent reduced risk of developing heart failure among people without diagnosed heart disease or heart failure, and states: “The AHA strongly endorses the consumption of diets that include a wide variety of fruits and vegetables throughout the day, both as meals and snacks. Fruits and vegetables are high in nutrients and fiber and relatively low in calories and hence have a high nutrient density.”

American Institute for Cancer Research (AICR) suggests that no single food or food component can protect you against cancer by itself. But research shows that a diet filled with a variety of vegetables, fruits, whole grains, beans and other plant foods helps lower risk for many cancers.

American Medical Association (AMA) has called on U.S. hospitals to improve the health of patients, staff and visitors by offering plant-based meals and meals that are low in fat, sodium and added sugars, eliminating processed meats, and providing and promoting healthful beverages. They have also passed a resolution recommending healthier foods in the Supplemental Nutrition Assistance Program (SNAP), formerly known as Food Stamps, because economically disadvantaged patients are at the highest risk for diabetes, obesity and other serious problems. 

American Public Health Association (APHA) has called on federal food assistance programs to emphasize vegetables, fruits, legumes, grains, and nondairy vegetarian foods.

 

Institute of Medicine of the National Academies in its 2009 report, School Meals: Building Blocks for Healthy Children, recommends that the USDA adopt standards for menu planning, including increasing the amount and variety of fruits, vegetables, and whole grains.

Academy of Nutrition and Dietetics (formerly the American Dietetic Association): “It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention recommends eating a healthy diet, with an emphasis on plant foods and limiting processed and red meat, eating at least 2 ½ cups of vegetables and fruits each day, choosing whole-grain breads, pasta, and cereals (such as barely and oats) over those made from refined grains, choosing vegetables, whole fruits, and other low-calorie foods instead of calorie-dense foods. 

Physicians Committee for Responsible Medicine,  a national nonprofit organization representing 12,000 physician members and more than 150,000 lay members actively promote a plant-based diet, and have worked with more than 100 hospitals and health care providers to also support a plant-based diet. 

From the book by Michael Gregor, How Not to Die: 

After Dr. Ornish proved that heart disease could be reversed without drugs or surgery, he thought that his studies would have a meaningful effect on the practice of mainstream medicine. After all, he effectively found a cure for our number one killer! But he was mistaken--not about his critically important findings regarding diet and disease reversal, but about how much influence the business of medicine has on the practice of medicine. In his words, Dr. Ornish "realized reimbursement is a much more powerful determinant of medical practice than research."

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