Plants First: A Physician's Guide to Wellness Through a Plant-Forward Diet

by Katie Takayasu

Have you heard that a plant-forward lifestyle is better for you, but you don’t know why you should make plant-based foods a bigger part of your diet? Or maybe you understand the why, but you’ve had trouble figuring out how to improve your vegetable intake. In Plants First , Dr. Katie Takayasu helps you understand the reasons for prioritizing plant-powered foods to clean up the hormonal cascades that cause cravings and leave you feeling sick and tired. She offers approachable science lessons that explain how a plant-forward diet can correct issues like inflammation and hormonal imbalances to help your body find its healthy weight and experience more restorative sleep. Then Dr. Katie explains how to make small, steady shifts in your lifestyle to calm and refresh your brain and body through her five-day plant-powered health reset, which will help tap into your body’s innate wisdom for natural detoxification. She explains how to stock your Kitchen Pharmacy with good foods and supplements for a plant-forward diet, and with her yummy, family-friendly recipes, you will start creating balance on your plate and move along the path to a healthier lifestyle.

Sample Recipes
• Almond Furikake Crusted Halibut with Roasted Vegetables, Black Rice and Coconut Lime Cream
• Ginger Mandarin Almond Cake with Chocolate Ganache
• Lavender Antioxidant Dream Milk
• Slow Cooker Apple Pie Oatmeal
• Roasted Chicken with Pears & Figs on Swiss Chard
• Thai Coconut Curry Noodle Soup Arugula, Lentil and Roasted Eggplant
• “Menstrual Health” Salad with Lemon Balsamic Dressing
• Kale & Quinoa Greek Salad
• Coriander & Flax Roasted Eggplant

Genres: Cookbooks

368 pages, Paperback

Published November 9, 2021

Reviews

[Zibby Owens]

The whole idea of Plants First is to understand inflammation in the body. It's easy to cause inflammation, especially with the wrong foods. This book is also about looking at integrative medicine, the process of seeing the whole person and treating not just things with drugs but treating the whole body. The author talks about looking at the foods we are putting in our bodies and the power food can have over our mood, stress, anxiety, digestive issues, fatigue, and all the feelings we have daily. The author has a pyramid on how we can avoid slipping into bad eating habits and can help us think about what we can add versus what we have to restrict.

The author shares many personal details in the beginning before she gives us the secrets to better health, living, wellness, eating, and balance. The way that we fuel our bodies with food really matters. It's that magical balance of fiber, fat, and protein, along with flavor.

To listen to my interview with the author, go to my podcast at:
https://www.momsdonthavetimetoreadboo...

[Tara Doherty]

“The preservation of health is easier than the cure of the disease” – BJ Palmer

Plants First, written by a practicing medical physician Dr. Katie Takayasu, is a comprehensive guide to living a healthy lifestyle. Dr. Takayasu completed a fellowship in Integrative Medicine, a specialty dedicated to managing multiple factors that affect our overall heath – including physical, emotional, environmental and spiritual. The book takes us through what inspired the author to go into her chosen profession, her own health journey in addition to well researched reasoning behind why we should choose plants first.

Trying to live a healthier lifestyle can be an overwhelming task, especially with all the information available, but this book helps put everything into perspective. Plants First makes adopting healthy habits achievable. Each chapter explains the reasoning behind limiting processed foods and incorporating wholesome, nutritious foods into our diet which is beneficial in reducing inflammation in the body. Throughout the book are small well explained segments covering essential topics like vitamins, minerals, gluten, intermittent fasting and hormonal imbalances to name just a few. An emphasis on physical activity and spirituality including meditation rounds out the overall health package. The secret gem of the author’s message is that these plant forward ideas can be introduced in a subtle manner which makes for an ability to maintain these habits for the long term. It is also refreshing to hear Dr. Katie talk about the “80/20” rule, giving us forgiveness for the 20% of time we don’t always make the healthiest choices. However, with the delicious recipe ideas in the book, it’s easy to stay on the 80% side.

I enthusiastically recommend this book to everyone who wants to learn how incorporate more vegetables and less processed food into their diet. This is a book that is past, present and future friendly. I will continue to use it as a health reference for years to come!

[Alison Dickinson]

Dr. Katie has created the ultimate resource for all people, including bacon lovers like myself, to truly find balance in life. She transcends the role of doctor and becomes a friend who shares her journey to wellness and guides you to bringing a deeper connection with your own wellness intuition. I personally consider myself blessed to have been a patient of hers for the past few years and am so thankful that everything I have learned from our appointments, her lectures I've attended and regular emails from Dr. Katie's Life Kitchen have found a permanent home in this stunning book. In a very thoughtful, organized, applicable manner, she builds the case for the importance of including more plants in our daily diet and equips us with the easy tips and tricks to make this goal manageable. The recipes are deliciously crafted and the photographs are gorgeous! But most importantly is how incredible you will feel when you eat these creations. Dr. Katie has a wealth of knowledge and life experience that she shares in such a unique manner, making this the perfect gift for yourself or anyone you care for because it will be the catalyst for change.

[Joshua Sawyer]

I’m rating this relatively lowly only because if you’ve read anything on plant forward diets, there’s nothing novel or earth shattering in this offering. While I appreciate her approach as far more holistic than that of many authors, incorporating the barest mention of exercise, sleep, spirituality and mindfulness… it felt like mere lip service to a well rounded lifestyle change. The points are well made, but the story feels like another “me too” take on a tale I’d already heard far too often.

[Ashling]

Gorgeous photos. Delicious recipes. Intuitive graphics and tips along the way. This book is such a gift to those of us looking for someone who gets it and gets us! Dr. Katie makes living a plant forward lifestyle accessible. She shares the details of her journey as an integrative medicine doctor who found her calling by helping others achieve wellness with a focus on the whole self via sleep, nutrition, movement and meditation. I’m excited to cook my way through the book!

[Megan Hanning-Bean]

Love love love loved this book - can't say enough great things about it. It had such great wisdom on how to lead a health-forward life, without any of the shame that oftentimes comes from food-centered books.

[Jennifer Buchholz]

This is a beautiful book filled with common sense
Guidance to a healthy lifestyle. The recipes all sound so delicious also!

[Deborah Mayes]

Dr. Katie write in an easy to read, easy understand manner as if she's having a conversation with you.
Excellent information. I would recommend this book to others.

[Aparna]

This book is a wealth of knowledge! From delicious recipes to health tips to live and feel better, I get so much out of this book each time I read it. Highly recommend.

[Stephanie]

Plants First is a mouthwatering feast for the eyes, mind and soul. It is chock full of evidence based scientific information (including up-to-date journal citations) and practical guidance on the lifestyle pillars of food, joyful movement, stress reduction, sleep, connection. Doctor Katie models this living and openly shares her personal life experience with its ups and downs. She models a life of connection by acknowledging many wellness warriors in her circle. She provides inspiring delicious and healthy recipes for those who enjoy cooking and a delivery service for those who prefer otherwise. Reading the book is like perusing a beautiful magazine yet with the content of a well-vetted textbook, and having tea with a wise friend. Her tone is down to earth, approachable, kind, non-judgmental, and encouraging. Do yourself a favor and get the book for yourself and your loved ones. it is a book that I will return to time and time again.