I’d love to hear from you!
Please tell me about yourself and what brought you to this site. Let me know if you have any suggestions or advice. Feel free to ask questions! You can email me at birchbox [at] gmail [dot] com.
If you have a story or advice you are willing to share on this site, click “Share Your Story”
Subscribe to the newsletter
You’ll be inspired and motivated by each new story of Latter-day Saints receiving the blessings of the Word of Wisdom by adopting a whole food, plant-based diet.
I’m new to WFPB, have been transitioning for over two months now, feel like this is an answer to prayers for my husband and me. I would like to be added to the private Facebook group if possible. Thank you so much!
So great to hear, Margaret! I recommend two Facebook groups which anyone can join on Facebook:
Word of Wisdom Health Challenge (this is where I post my messages)
Discovering the Word of Wisdom Support Group (this is a discussion group; it is private so people outside the group can not view the posts)
Hello Jane, i would appreciate being part of the facebook group. I am already careful with my diet, but I am interested in everything you have to teach me. I want to grow most of my own veggies this year.
Thank you so much,
Karren
Hi Karen! So glad you want to join us on Facebook. I have added you to the group [anyone can add themselves by clicking on the links in my comment above to Margaret]. I look forward to getting to know you better! I’m sure you’ll have much to teach me as well. Jane
Hi Jane,
I loved your book! Thank you so much for your hard work, your research and insights.
I have read your articles on Meridian magazine. I believe what you say, but I have a problem. I am severely allergic to most plant based foods. It is easier to tell you what I can eat. I can eat beans, and peanuts. I can eat veggies if they have been canned, and fruits if they have been canned. To eat them fresh causes hives, and swelling of my throat. I can eat whole wheat bread that I grind myself. I’m allergic to the Casine in dairy products, but if I go easy, I can get away with cheese and one glass of milk a day. I love barley and do fine on it. A few weeks ago, I tried brown rice, and felt like my insides were being ripped apart. Many spices cause an allergic reaction, especially the spices associated with sweet things, like cinnamon.
I’m discouraged. I really do understand how to eat, but I can’t without severe repercussions. I’m diabetic, 5′ 1″ and weigh 245lbs. I eat very little junk food, and never drink pop.
Is there any advice you can give me?
Karen Evans
Karen: I have great news for you! You can be totally successful on this diet with just the foods you can eat. The following whole foods are wonderful on this diet: beans, canned fruits and veggies, whole wheat bread you make yourself, and barley. Dairy is not part of this diet, so you can drop that out, along with all meat and eggs and any processed foods you may be eating. To lose weight, use peanuts very sparingly, if at all. Beans and barley are both good for calories, and they are less calorie dense than whole wheat bread and so more conducive to weight loss, though whole wheat bread is also a good food.
Do you think you could eat a diet with just the foods you mentioned above that you can tolerate? If so, you stand a good chance of losing the weight and reversing your diabetes. In fact, if you seriously embrace this diet, you need to be careful because your insulin levels will change so dramatically you may need to quickly adjust your medication. For a good WFPB on diabetes, see: Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs.
What questions to you have? I will email this to you also!
Hi Jane, I am perplexed and need some direction. I am WFPB but a newbie! My question is: Some have told me that oil is to be avoided. However, many WFPB recipes use LOTS OF OIL!! Am I misunderstanding this? Thanks for your response.
Hi Pat! So glad you have begun the WFPB journey! Oils are not whole foods, so they are not part of a whole food, plant-based diet. Any recipe that contains “lots of oils” is NOT WFPB. Vegan foods may or may not contain oils, but vegan is not the same thing as WFPB. Vegan is simply no animal foods. WFPB is no animals foods and all whole foods. To learn more about the harmful effects of oils, please study some of the resources here: https://goo.gl/9sAonN. If there are other ways I can help, just let me know!! I wish you the very best on your journey. Please join the Facebook support group!
Thanks Jane for your response and all of your wisdom and assistance to the rest of us who continue to wonder about things…. another question: I cannot find popcorn snacking as a topic. Popcorn is a whole food, can we use it and how? Thanks for your response.
Hi Pat! Yes popcorn (without any added oil) is WFPB. Just note that it is much more calorie dense than cooked corn, so it is easy to consume a lot of calories quickly. I hope this is helpful! Jane
Erik, This is Rod Forbush. My email is rodneysrollers@hotmail.com. We need to get in touch please.
I enjoyed your book, Discovering the Word of Wisdom, and your article about the “errant comma theory”.
my question, How did you feel about Elder Quentin Cook’s conference talk, October 2016, when he made this comment “While there are many examples of looking beyond the mark, a significant one in our day is extremism. Gospel extremism is when one elevates any gospel principle above other equally important principles and takes a position that is beyond or contrary to the teachings of Church leaders. One example is when one advocates for additions, changes, or primary emphasis to one part of the Word of Wisdom.”
Hi Don! Thanks for your kind words. I love Elder Cook’s conference address. His primary point seems to be about not looking beyond the Mark, and the Mark is Jesus Christ. This an important reminder that we should always keep front and central! Every part of the gospel needs to be subsumed under this one main focus. To elevate the Word of Wisdom or any commandment above the Savior is definitely to miss the Mark. We love the Word of Wisdom because it is counsel from our Savior. I also think it is important to make sure we distinguish between what Church leaders ask of us and our own opinions. I hope I have been careful in doing that. Church leaders consistently ask us to keep the Word Wisdom, to abstain from the prohibitions and to eat a healthy diet in keeping with the counsel in D&C 89. We are left to decide what that means. I share thoughts about what it might mean, and I remind others that what they decide is between them and the Lord. What are you thoughts on this?
What are your thoughts considering Dr. Gregers research on having a 1/4 cup of nuts every day?
I know you like what Dr. McDougall teaches, so I wonder what you think.
Thanks,
Elisa
Hi Elisa!
I don’t think the answer to this question is too important for most people, so I’d encourage you to do your own research, pray and make the decision that feels good for you.
I side with McDougall on this one.
Greger is very influenced by the research, and the research on nuts is mostly sponsored by the nut industry. It is too reductionistic for me to think that everyone needs 1/4 cup of nuts a day. You can find all the same essential nutrients in other low-fat plant foods. The fact is, most people in this world can’t even afford 1/4 cup of nuts a day, and I’m not sure the planet can even produce that for all the world’s population. I believe the ideal diet is one that is affordable for all God’s children, and that it is not so taxing on the earth’s resources. (Producing high fat foods are more resource intense and expensive).
Dr. Greger’s 1/4 cup nuts a day is not that much different from Dr. McDougall’s one ounce a day, but Greger thinks this is good for everyone and McDougall thinks an ounce at max and no need for any at all:
https://www.drmcdougall.com/misc/2009nl/nov/nuts.htm
Jane
Hi Jane!
I have always had an interest in the meaning of the “second part” of Section 89 since first studying it after joining the church in 1969. A book I believe called “Principle with a Promise: the Word of Wisdom” from the 1970’s has been very influential in our lives. About 8 years years ago my wife was introduced to Dr. Fuhrman’s “Eat to Live,” which we found consistent with Section 89 and which we try to follow. Recently, I came across your article in The Interpreter regarding the meaning of “in times of winter, or cold, or famine,” which has been really helpful in understanding Section 89 (thanks for that). I had also started reading “The China Study.” All this, of course, lead me to your wonderful book “Discovering the Word of Wisdom,” which I read on my Kindle. Now I need to give copies of it to my children and other friends. So, what is the price for 10 paperback copies?
Thank you your extensive research and documentation,
Graham MacLean
Hi Graham!
So great to hear from you and thanks for sharing some of your journey so far. I love learning about how others get to WFPB. I’m familiar with the books you cite. I love reading the different perspectives on the Word of Wisdom.
Thanks so much for wanting to share my book with others. I sure appreciate that. The list price is 11.95 for the paperback. I sell the book on my website for 15% off at http://discoveringthewordofwisdom.com/buy-book/
Here is what I have for volume pricing, if you pay by check:
10-19 copies for 25% off list price of $11.95 ($8.96 a book)
20+ copies for 30% off ($8.37 a book)
Volume shipping is free. Utah taxes apply in Utah.
So for 10 books NOT in Utah would total $89.60. In Utah, it would be $95.74.
Let me know what you’d like to do via email.
Jane
my husband and I are struggling with a number of different health issues. I have been reading a lot of health books and know we need to start. But I am having a hard time finding a cook book that uses basic things that you never used before. And I was also looking for the cookbook to have items from your storage so we won’t have to adjust when things go hard in the world.
do you know of any good ones I have bought a few cookbooks I was disappointed in.
Hi Nina:
I love what you are trying to do! I know this is possible, very possible. It just takes a little persistence and figuring out what works for you, and being patient enough while your taste buds change!
I’m afraid I’m no help on cookbooks! I use a simpler way to prepare foods, which may or more not be useful to you: WFPB Made Easy
Even though I’m not good at recommending cookbooks, there are many others who are. I encourage you to join the Facebook support group and ask your question there.
I wish I had a better answer for you. I’m happy to try my best with whatever question you have.
Best wishes!!
Jane
Hello, I have dabbled with many kinds of nutritional models, finally understanding that wfpb is closest to wow. In february I listened to the guys about Mastering Diabetes on youtube. Something about it just got to me, finally. I am 24 lbs lighter today. One thing they tallked about was omitting added fats. Came to think of it wow does not mention fats.
Thanks, Elisabeth!
I noticed the same thing myself! So glad you found that excellent website and that you are thriving on WFPB. Thanks for sharing your experience with me.
If you are interested, consider joining the Facebook support group where Latter-day Saints talk about the benefits of this way of eating and share recipes.
I wish you the very best!
Jane
Dr. Oz and Dr. Roizen just “seconded” your WofW advice on “meat sparingly” – “eating an additional 100 grams (about 3 ounces) of total meat or red meat daily increases your risk for developing Type 2 diabetes by 33% and 31%, respectively. And if you’re also eating 1.7 ounces a day of processed meat, your risk of diabetes increases by 46%.” Their advice: “there are many plant-based options — including quinoa, chia seeds, beans, legumes, nuts, and tofu — that can provide you with all the protein you need.”
Beautiful! Thanks for sharing. Lots of evidence supporting the value of a plant-based diet.
Hi Jane,
I love your FAQ answer to D&C 49! I think it would be helpful if you added a reference to the LDS Bible Dictionary definition of “meat”.
Thanks for the kind words, David! And thanks for pointing out the Bible Dictionary definition. I’m pretty sure I’ve never noticed that and no one has ever pointed it out. I’m not often surprised, so this is great. I’ve already updated the article!!
When I try to follow the WFPB Diet I have horrible smelly gas and my bowels are just mush not formed. Anything I read it says it takes time for your body to adjust. Well it goes on for months & months so I finally give up. I have tried enzymes, probiotics, etc. and it even makes the gas worse and my bowels more loose than they are where I can hardly make it to the bathroom. I love beans but it doesn’t seem to help my situation. Any ideas?
Hi Marcia: I’ve compiled all the best ideas here: http://discoveringthewordofwisdom.com/qas/transitioning-to-wfpb/. However, you have have tried all these already! By all means, you may be best off just avoiding foods that make you gassy and sticking to whole plant foods that you do better on! Even if you love beans, they may not be worth it. You can eat a very healthy WFPB diet with no beans (or other gas-producing foods). Best wishes!
My wife & I are primarily (90-99%) WFPBNO eaters. We are trying to decide whether to receive the COVID -19 vaccine. Your input is appreciated.
Hi Bill:
I can only share my opinion. Eating whole food, plant-based does not prevent one from getting COVID-19. The evidence suggests it will dramatically reduce symptoms and the probability of serious illness and death, but we can still get sick and importantly, we can still spread it to others, including those who are more vulnerable. We are losing 3,000-4,000 Americans every day. I feel we all need to do everything we can to stop the spread of the disease and end the pandemic. The only way that will happen is through mass vaccination.
There will be some who because of health issues can’t take the vaccine. Others will refuse out of prejudice. That means that it is all the more important that those of us who are willing and able get the vaccine.
I’m fairly confident that most (if not) all of the whole food, plant-based experts plan to get the vaccine and encourage their patients to do likewise.
I’m glad our Church leaders are leading the way through example:
https://www.ldsliving.com/After-First-Presidency-and-5-Apostles-receive-COVID-19-vaccination-statement-released-on-importance-of-vaccinations/s/93842
I plan to get the vaccine as soon as I’m eligible.
Thanks for asking!
Jane
Greetings Jane,
Thank you so much for your inspired work.
I’m concerned with some misinformation in the following article on the Church website.
https://www.churchofjesuschrist.org/study/ensign/1977/04/the-dos-in-the-word-of-wisdom?lang=eng
Please tell me what you think.
Peace and great joy,
William Earl Turner
Williameturner@gmail.com
https://youtube.com/user/naturalgardenllc
Hi William! Yes, I’m very familiar with this article from 1977. The good news is it promotes a diet that may be a bit better than most people eat, but is certainly not ideal, based on either the science or the actual wording of D&C 89. I think we can do better, but each person gets to choose what they feel is best. As for me and my house… 🙂 Take care! Jane
I gave a success story several years ago. About the same time my wife and I went to the McDougal 3 day class in Santa Rosa. It was like adding a turbo charger to where I was. I had already lost 50 pounds and had cured my heartburn and snoring but the additional insight to the food that you could prepare and three days of insight from a variety of speakers and I went away turning a new leaf. They talked about how tastebuds turned over after 4 months of adherence to staying under 650 calories per pound of the food you choose to eat. Sure enough my tastebuds did and we now find going to any restaurant less appealing than eating the items we prepare. I am down another 50 pounds and feeling even better. My wife really didn’t need to lose but she is down about 15 pounds and now feels like she wants to be down another 5-10 more. At 5’8″ and 139 and we are both in our mid to late 60’s that’s quite a change in perspective.
My question for you is this, what is the most effective way you have found to enlighten people in the church about the word of wisdom? Of all the people in the world the LDS should be open to the message but it seems to me we promote a diet that is so far from healthy and we have been doing so for decades. Is there a way to help. I would guess that in the ward I attend at least 60% are obese and 25% are overweight not to mention the illnesses that accompany being overweight. It is all so easily solved and the solution saves food dollars, medical dollars and pain.
Crazy!
Hi Jane,
I heard about your site about 3 years ago when I went vegan from a church friend in our Stake who was also vegan. I have always had a strong testimony of the church since I Joined in 1979. The reason I don’t eat meat is because of the horrors of the slaughter house. I was so saddened this year when SS was talking about D & C 89 and nobody ever talks about verse 13. Even in a church publication about the Word of Wisdom it didn’t mention verse. It has so upset me that this is never spoken about. Has anyone else felt this.
Hi Lynne! So good to get your comment. You are certainly NOT alone in feeling this way!! There are of course wards out there where v. 13 is mentioned. I taught that lesson this year, and we did talk about that verse (and others). Also, if you look closely, you’ll find that much of the more recent Church literature (in the last few years) on the Word of Wisdom OFTEN mentions more than just the usual prohibitions, and even mentions eating meat sparingly. I feel like this is a HUGE step in the right direction. Baby steps! Jane
What do you think of this “Desert Miracle Cold Pressed Polyphenol Rich Moroccan Olive Oil” I found on Amazon? You seem to not think much of olive oil, so I wonder if this broadens your perspective a little. I’ve been trying to read a bit about polyphenols, just bear with me as this is not a well-defined category. Wikipedia says “) olive oil polyphenols (5 mg of hydroxytyrosol and its derivatives (e.g. oleuropein complex and tyrosol) may “contribute to the protection of blood lipids from oxidative damage”, if consumed daily.[63][64]” Of course, I may tend to prefer KSM-66 supplements to “protect cells.”
I have not researched “Desert Miracle Cold Pressed Polyphenol Rich Moroccan Olive Oil” specifically, but I’ve done a lot of research on oils and olive oil. Polyphenols are very healthy for the body. The come from plant foods, many of which are very rich in polyphenols, including olives. You can see the amount of polyphenols in various plant foods, including olives, here: https://www.webmd.com/diet/foods-high-in-polyphenols.
Here are some of the questions I’d ask:
1. How many milligrams of polyphenols are in “Desert Miracle Cold Pressed Polyphenol Rich Moroccan Olive Oil”?
2. How does it compare to whole plant foods?
3. Is consuming the fat in olive oil worth the amount of polyphenols it contains when you can easily get polyphenols from various other plant foods without the drawback of adding unneeded fat to your diet?
Here is more on my research on olive oil, if you are interested: https://goo.gl/recibF
Best wishes!
Hi, Jane! We live in South Jordan now and wonder if you still have your potlucks.
Will you please include a search box on every page? It is so frustrating trying to navigate and find anything we are specifically searching for that are mentioned in the way of health problems and diseases mentioned in the many articles and the A-Z ones seriously need to be updated!