Practical guide to a Whole Food Plant-Based Diet
The plant-based diet is a mystery to many, and whoever decides to switch to this diet may have a lot of questions such as where to get all the protein, is fruit healthy, what to eat for different meals, where to find plant-based recipes, and so on. In this guide, you will find the answers to all these and many other questions that will hopefully allow you to successfully transition to a Whole Food Plant-Based Diet and start living a significantly healthier life.
As soon as you open your eyes and get out of bed, drink a glass of water, then do your morning routine whether it be meditation, yoga, stretching, running, or something else, and only after you finish your morning routine, turn on your phone because if you turn your phone on immediately after waking up and start your day by reading news and messages you become a reactor, you forfeit your inborn ability to create the tempo of your day, and you let your day start by reacting to other people’s creations.
Is a whole food plant-based diet the same thing as a vegan diet?
It could be the same, but it could also be different. Vegan food means food which does not contain animal products, but it does not automatically mean healthy food. It is possible to eat foods which are considered vegan food, but aren’t healthy.
A whole food plant-based diet, a proper plant-based diet, and a proper vegan diet are all terms for one same diet which is based on whole plants such as fruits, vegetables, legumes, whole grains, nuts, and green leafy vegetables and as little as possible on refined plant-based foods, and it excludes meat, eggs, and dairy products. For more information, check out the article What is truly health food and what is the difference between a vegetarian, vegan, and a whole food plant-based diet.
Is it all or nothing?
The purpose of nutrition is not competition, but rather optimal health and prosperity, and for this reason we should be aware that our option is not only to give up everything or nothing. The important thing is the foundation and to daily strive to consume foods that are based more on a whole food plant-based diet and less on refined plant foods.
Once you finish your morning ritual, eat a bowl of porridge with fruits. Vegetables are welcome as well. In the article How to make a delicious plant-based breakfast in 3 minutes, you can visually see how to make porridge and examples of ingredients that could be used.
Is it healthy to drink smoothies?
The digestive process beings in the mouth when the food that you chew mixes with the anaerobic bacteria found on your tongue and this is how your body receives information about the food that you are starting to eat. When you chew food, the fiber inside fruits and vegetables can do its job and control how fast the carbohydrates, in other words sugar, enter your blood stream.
Look to make your daily diet based more on whole fruits and vegetables, however, if blending will enable you to consume less unhealthy food and more fruits and vegetables than usual and if you wish to consume them on a daily basis then be careful not to drink them instantly, but sip on them little by little for about 15 minutes using a straw. Why? Because the structure of fiber in blended fruits and vegetables is damaged and this allows the sugar to enter your blood stream much faster than when you eat whole fruits and vegetables.
Should I drink freshly squeezed fruit juice?
When you eat a whole fruit you get sugar that is attached to fiber, but when you drink a glass of a freshly squeezed fruit juice you consume sugar deprived of all fiber and phytonutrients that are attached to the fiber, and that’s not just sugar of one fruit, but much more because it takes several fruits to make one glass of fruit juice. How does all that work? Find out in detail in the article What is fiber and what are its practical functions? Understand what freshly squeezed fruit juice does to the body and look to consume it as little as possible or none at all.
Which green leafy vegetables should I eat?
Green leafy vegetables are an excellent source of nitrates, iron, calcium, and protein. Yes, protein! Most of the green leafy vegetables are made up of between 35 to 50 percent protein, but since they are low in calories, you can’t count solely on them for protein because in that case you’d have to eat several kilograms a day.
Green leafy vegetables that can be eaten are kale, broccoli, collard greens, spinach, celery, rucola, etc. Lettuce is not as nutritional as the foods mentions, but it’s better than nothing so go right on. If anything, look to eat at least a fistful of green leafy vegetables every day.
Should I only eat whole fruits or are dry fruits okay as well?
Eat whole fruits. Dry fruits are deprived of their entire juice content and because of that, the volume of one dry fruit is much smaller than a whole fruit. Nature has intelligently designed every whole fruit so that the ratio of the volume to sugar is always in balance. When you become full after eating a whole fruit, you know that you consumed as much sugar as nature has intended to be consumed with that fruit.
However, when you eat dry fruits, you can eat a lot more and thereby consume much more sugar than is naturally intended in one meal. One simple example is that you need about five whole plums to become full, while on the other hand, it might take you up to 15 dried plums to achieve satiety and this amount of fruits is too much sugar to eat in one portion.
If you sometimes want to make some dessert or are going hiking or mountain climbing where you won’t have access to stores to purchase food from and where the food that you bring along needs to last you for a week then in that case bring and eat dry fruits. Otherwise, dry fruits are also often candid with sugar which is not bound to fiber and that is one more reason to eat whole fruits.
Should I eat nuts?
Yes. Nuts are so healthy, full of vitamins, antioxidants, fiber, and all the fats in nuts are not only healthy, but they make it easier for your body to absorb the nutrients of all other foods you consume. Eat a handful of nuts every day.
Should I eat eggs because many people claim that eggs are very healthy and have a complete protein?
Of all food products, eggs contain the most cholesterol. Eggs are so unhealthy and harmful that whoever eats three or more eggs a week significantly increases the accumulation of plaque in their carotid arteries that lead to the brain. This plaque clogs arteries for years and the more plaque accumulates the greater the chance of stroke, heart attack, or death.
As for proteins, all the protein you get from eggs you can get directly from plants and that is without the numerous harmful things you get when you eat eggs. Protein that is obtained from eggs comes with many bad consequences which you can find out about in the following videos: Eggs and cigarettes in atherosclerosis, Eggs and arterial function, How the egg board designs misleading studies.
Which type of bread should I eat?
Eat whole grain bread made from whole grains and without yeast or with as least yeast as possible. Kernels of all whole grains on this planet contain three components: germ, bran, and endosperm. The germ contains protein, B vitamins, minerals and healthy fats. The bran contains antioxidants, B vitamins, fiber and iron. The endosperm contains mostly just carbohydrates which is practically just sugar.
White flour, just like white rice, is devoid of the bran and the germ, which means it is devoid of fiber and practically all nutrients. Since it is devoid of fiber, when eaten, pastry made of white flour easily passes through the digestive system and goes directly into the blood vessels causing a rapid increase in blood sugar levels which can lead to damaging internal organs such as the pancreas, kidneys, nerves, and eyes.
Which foods are considered grains?
What is the real cost of food?
The real cost of food is not just how much you pay for it upfront, but how much you pay for it overall – health, money, energy, and time. While some healthy food costs you more money upfront in the store, it will likely not cost you anything later in life, while some unhealthy food might cost you less money upfront in the store, but cost more health, damage to organs, time wasted due to a lack of energy and due to headaches, and money for doctor visits and medication later in life.
Isn’t healthy food or plant-based food more expensive than meat and junk food?
No. Take for example hazelnuts, one of the most expensive plants, which cost around 10 euros per kilogram and meat which costs about 5 euros per kilogram. For one serving, you need 350 grams of meat. Let’s say you only eat meat once a day, this means that meat costs you 1.75 euros a day or 52.50 euros a month. For one day you need 30 grams (20 pieces) of hazelnuts which means that eating hazelnuts costs you 0.30 euros a day or 9 euros a month. Now that was an example with one of the most expensive things from the plant world. Everything else costs a lot less.
Raw beans cost about 3 euros per kilogram. One kilogram of raw beans yield three kilograms of cooked beans. For one meal, you need 200 grams of beans which comes out to cost you 0.20 euros a day or 6 euros a month. Not only does truly healthy food cost less, it costs several times less than unhealthy foods.
Which types of legumes should I eat?
Eat beans, lentils, chickpeas, string beans, soybeans, peanuts, etc. Chickpeas and peanuts are usually considered as nuts, but are actually legumes. You can make your own legumes or buy canned beans at the store. If you use canned beans, rinse them well because they are full of sodium. Eat legumes every day with as many meals as possible.
All nutrients on our planet come either from the sun or from the soil. You get Vitamin D when the sun’s rays touch your skin. All other nutrients – vitamins, minerals, and others – come from the soil. There are no other sources. The Sun and Mother Earth.
Should I take supplements along with eating fruits and vegetables?
Get all your nutrients, except for Vitamin B12 which we will talk about later, directly from whole fruits and vegetables and do not replace fruits and vegetables with supplements. Supplements are unnatural, full of risk and consequences, and the isolated nutrients in supplements do not function the same way as nutrients that naturally packed in whole fruits and vegetables. If you lack some nutrient, it is a sign that tells you to correct something in your lifestyle and diet and doesn’t mean continue living and eating unhealthy and patch things up with supplements.
Why do people who are an exclusively plant-based diet have to supplement with vitamin B12?
Vitamin B12 is not produced by animals or humans, but microorganisms inside the guts of animals and humans. Water and plants that are fertilized with natural animal or human manure contain traces of vitamin B12. This is how humans used to obtain vitamin B12, but that’s no longer the case because we live in a different, industrialized environment with chemicals and because of this you have to obtain vitamin B12 some other way. You can get it in three different ways.
One way is to grow your own organic food with animal or your own manure without any chemicals and the fruits and vegetables will contain the naturally required amount of Vitamin B12. Another way is to eat food that is fortified with vitamin B12. And the third way that Vitamin B12 can be obtained is through supplements. That’s the way I get my Vitamin B12. I consume one 2500 microgram/mcg/μg vitamin B12 pill once a week and this costs me less than 10 euros a year. And that’s the only supplement I take. Thus, vitamin B12 is not a problem of a plant-based diet, but rather a problem of modern society.
What are Omega-3 and 6 fatty acids and what is ALA, EPA, and DHA?
Your body can produce all kinds of fatty acids except two which play an important role in your health and which you have to obtain through food. Those two fatty acids are Omega-6 which is pro-inflammatory and Omega-3 which is anti-inflammatory. Both Omega-6 and Omega-3 are essential for maintaining health in our body.
The three types of Omega-3 fatty acids are ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Your brain and body need Omega-3 fatty acids in an EPA and DHA form. How does one get them? Plants contain Omega-3 fatty acids in ALA form which you eat and then your body converts it to EPA and DHA.
The goal is to strive towards the theoretically ideal ratio of consumed amounts of Omega-3 and Omega-6 which is 1:1 because a huge dis-balance such as 1:16 which often happens in diets rich with animal products leads to inflammatory conditions. Plants that are rich in Omega-3 fatty acids are flax seeds, chia seeds, walnuts, and green leafy vegetables. One to two tablespoons of ground flax seeds, handful of greens, and a couple of walnuts from day to day.
For lunch you can combine grains and legumes and have a salad as a side. For example, you can make whole grain rice with beans and have it with a rich mixed salad or make pasta with vegetables, lentil soup, quinoa with vegetables, sweet potatoes, and so on.
How do I obtain the required amount of protein through fruits and vegetables only?
All fruits and vegetables contain all essential amino acids which means that you get complete protein from every fruit and vegetable. For people whose daily diet centers around a whole food plant-based diet, it is impossible to become protein deficient. For more information about plant protein, read the article What is the difference between plant and animal protein.
How should organize myself when it comes to preparing food when I switch to a plant-based diet?
One of the key things when you switch to a plant-based diet is batch cooking certain foods in advance for a couple days. In order to make that easy, organization and planning in advance is needed. Planning can not only save time and money but also give you a great flexibility when it comes to preparing food.
The key foods that should always be available in your fridge are grains and legume because they form the foundation of a daily whole food plant-based diet. How can this be achieved? Every time you prepare grains or legumes, you invest an hour or more of your time and since you are already investing that much time, maximize its use by preparing an amount that will last you for 3-5 days each time you cook. And this way, you’ll always have some grain or legume at disposal in your fridge with which you can make make main meals, salads, sandwiches, and similar.
Should I use oil during cooking or eating?
Oil is the most caloric food on the planet and is made of 100% pure fat which is isolated and deprived of most of its nutrients. Just one tablespoon of oil contains a whopping 120 calories of pure fat. Every oil including olive oil is harmful to the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease.
Where can I find plant-based food recipes?
You can find thousands of plant-based recipes for breakfast, lunch, dinner, and snacks on the website NutritionStudies, websiteRouxbe, book How not to Die Cookbook and many other websites and books around the world.
What should I eat before intensive sports activity?
Nitrates, which are found in large amounts in beets and green leafy vegetables, dilate your arteries and help oxygenated blood get to your muscles. Nitrates also enable your body to extract more energy from this oxygen – this is something never before thought possible. Beets increase your physical endurance while using less oxygen. In other words, beets enable your body to produce energy in a significantly more efficient way.
Neither supplements nor steroids can do what beets could do – beets are simply natural steroids – so when you find yourself at a food market, say, “Howdy neighbor, how much for ’em steroids?” For a maximum athletic performance, eat three raw beets with a diameter of about 7.5 cm two to three hours before an intensive sports activity. Half an hour to an hour before a sports activity, eat a banana or a couple dates. And always remember to drink fluids throughout the day.
Should I salt foods during cooking or eating?
Salt is a necessary nutrient, but all vegetables, within themselves, have a sufficient amount of salt for human needs. People have lived without salt for millions of years until they discovered that salt extends the shelf life of food. Only then, at the expense of health, they started adding salt to all foods in order to extend its shelf life. Nowadays, other than being used for extending shelf life, salt is also used to improve taste, but improving taste does not come without consequences.
If you have a normal blood pressure and you then eat a salty meal, your blood pressure will significantly increase in the next three hours compared to if you ate an unsalted meal. This rise in blood pressure happens to most people in the world, but there are exceptions, people whose blood pressure is resistant to the effects of salt. However, salt suppresses the arterial function of even those people whose blood pressure is resistant to the effects of salt. Only minutes after you eat a salty meal, the arterial function gets suppressed and the blood flow gets significantly reduced. In terms of physical activity this means less blood flow, less oxygen, worse performance.
If you salt your food, excess water gets retained in your body and your body reacts to that by raising your blood pressure to expel the excess salt and fluids from your system. This means your kidneys are working excessively and getting damaged because they are constantly overloaded with the task of filtering excess salt and water.
Like we said, salt improves taste and this is something that nobody wants to give up, but the good news is that taste can be improved using various combinations of spices, sauces, and acids such as lemon which, like salt, breaks down cellular walls and enables the flavors of fruits and vegetables to be stronger.
When you eat outside your home or any type of product besides whole fruits and vegetables, it is almost impossible to avoid salt, but if you don’t want to stop salting your food at home then at least look to keep it below 2,3 mg a day per person, which translates to a pinch of salt.
Is there salt in meat?
Yes! Meat is sold by weight and salt retains water. If you pump meat flesh with salt water and let it sit for a while, it then soaks up all the water due to the salt. This can be done to increase profits by almost 20%. Since meat is sold by weight, that means 20% more profits with a minimum cost of cheap salt.
We know that eating salty foods makes us thirsty and this is the reason why many places offer free salty snacks to their customers. Which food has the most salt? Chicken. The industry that produces chicken injects chicken carcasses with salt water in order to artificially increase their weight and on top of that they still call it 100% natural.
How do I get used to unsalted food?
It only takes up to four weeks to get your taste buds to change and return to their natural innate state. When the taste buds return to their innate state, unsalted foods will become tastier. You will more easily taste the flavors and nuances of different foods. You’ll notice that you are now more sensitive to salty foods. And when you’re in a restaurant, if you feel the need to, you can always ask for your food not to be salted and, in most cases, the restaurant chef will fulfill your request. Instead of salt you can use a million other things to increase flavor such as lemon, pepper, onion, thyme, turmeric, rosemary, marjoram, basil, parsley, and so on.
Are hummus and falafel healthy foods?
Both hummus and falafel are processed foods whose main ingredient is chickpeas and chickpeas are legumes, which is something you should consume every day. How healthy hummus and falafel are depends on how they are made. Even though both can be made to be tasty without oil and salt, they are usually made with oil and salt and come with a pita bread made out of white flour. Because of this, be aware of how much of your daily diet comes from this food and look to eat them with salads or whole grain bread.
Does it matter which fruits and vegetables I eat?
Yes! Fruits and vegetables are classified by their nutrients, antioxidants, and calories. Some plants are richer than others so it is important to eat high quality plants. The more pigment a fruit or vegetable has, the more antioxidants it has. For example, red cabbage is more nutritious than green cabbage. Brown rice is much more nutritious than white rice because it contains the germ, bran, and endosperm.
Why is the sweet potato considered the king of vegetables?
Sweet potatoes contain so many nutrients that they are considered to be the most nutritious vegetables in the world. They are so nutritious that even NASA has chosen it for its future space missions. The peel of a sweet potato contains ten times the amount of antioxidants than the rest of the potato so make sure you always eat the peel.
For snacks, you can eat things such as fruits, sandwiches, and nuts. Strive to eat several whole fruits every day. Count a handful of berries as one piece of fruit. Fruits give you many things including energy and antioxidants.
What if I always feel hungry when I am on a plant-based diet?
It’s possible that you are not consuming enough calories. Most vegetables are low in calories so it is necessary that you center your daily diet around starchy vegetables such as whole grains, legumes, potatoes, and corn. You can learn more about how to get more energy from fruits and vegetables in the article You switched to a plant-based diet and you constantly feel hungry.
What if I eat five to ten fruits a day?
Fruits are very healthy and rich with nutrients, vitamins, antioxidants, and fibe. If you eat whole fruits then you are always getting fiber which serves like traffic controllers who regulate the flow of sugar. Sugar in whole fruits is bound to fibrous structures and this is the flawless work of mother nature. For more information on how fruits affect you and what would happen if you start eating 20 fruits a day, watch the video How much fruit is too much.
What is the cause of diabetes?
Fat is the cause of type 2 diabetes. The fat in the blood accumulates in the muscle cells creating toxic fat products and free radicals which block insulin. Fat prevents insulin from doing its job which is to open the doors of the muscle cells in order for energy to move from blood vessels into muscles.
For more information about that check out the video Reversing diabetes with food where people with diabetes stopped eating meat and all animal products like milk, eggs, and honey, and all processed foods such as sweets, soft drinks, white flour pastry, white rice, and white flour pasta and started exercising and eating beans, whole grains, green leafy vegetables, other vegetables, nuts, and fruit.
Does this mean I should stop eating chocolate?
Chocolate manipulates your dopamine reward system by artificially inducing your brain to produce large amounts of dopamine. This is why chocolate tastes so good and makes you feel like you are in heaven. It is not the chocolate itself that makes it taste so good. It is the high flood of dopamine released by your brain. For more information on how chocolate and dopamine truly function, read the article Why chocolate tastes so good.
Drink water, tea, and cocoa. Cocoa has more than 300 different chemical compounds and many antioxidants and this is why it’s called the food of the gods. You make cocoa by heating up water, pouring a teaspoon of raw cocoa powder, and drinking it. It will take up to four weeks for your taste buds to return their natural state and get used to raw cocoa with water. The tea with most antioxidants is hibiscus, followed by green tea.
What are antioxidants and what are free radicals?
Antioxidants are substances that protect your healthy cells from free radicals. Imagine antioxidants as bodyguards inside your body who protect you from diseases or free radicals. Free radicals are negatively charged molecules that lack an electron. Wanting to become neutral and have an even number of electrons, free radicals attack your healthy cells by stealing an electron from them, turning them into free radicals who then attack your other healthy cells and so on. This is a chain reaction which is called oxidative stress.
Your own body produces enough antioxidants to protect your body from normal amounts of free radicals, but what if you regularly get stressed or live in a polluted environment like most other people in urban environments today? Then you will need to help your body by daily consuming antioxidants through fruits and vegetables. At this day of age, you should be consuming a minimum of 11000 micro moles of antioxidants a day.
How many antioxidants are there in fruits, vegetables, and animal foods?
Thanks to to the by far largest study of antioxidants in history, we now know the amount of antioxidants in more than 3100 foods – fruits, vegetables, drinks, spices, herbs, supplements, and more. When compared to fruits and vegetables, animal foods has virtually no antioxidants. Fruits and vegetables on average contain 11570 micro moles of antioxidants per 100 grams while meat contains 180 micro moles of antioxidants per 100 grams. This means that fruits and vegetables have 64 times more antioxidant power than meat. While fruits and vegetables have a lot of antioxidants, berries – such as blueberries, blackberries, raspberries, strawberries and cherries – are the kings of antioxidants. Only 100 grams of blueberries have 5000 micro moles of antioxidants.
Should I drink cow’s milk or milk of any other animals?
Cow’s milk contains 33.6 grams of amino acids per liter and this milk is designed to get a small calf to quickly grow into a large cow. Human breast milk contains 8.5 grams of amino acids per liter. This means that when you drink cow’s milk, you consume four times more amino acids than nature intended for you. The following table from one research study shows the amount of amino acids in human milk and the milk of some other animals.
If I don’t drink cow’s milk or other dairy products, where do I get my calcium from?
All nutrients, except vitamin D, come from the soil. All the calcium in a cow’s milk is obtained through the plants that a cow has eaten and those plants obtain their calcium from the soil through their roots. Do not use a cow and its milk as the middleman for your calcium, get your calcium from the main source – earth and plants.
Calcium is found in all fruits and vegetables. So, instead of dairy products, consume green leafy vegetables such as kale, broccoli, and collard greens, beans, nuts, sunflower and pumpkin seeds, and fruits.
Walk every day, run, do yoga, swim, or participate in some other sports. Use your launch breaks to do some physical activity like walking, swimming, or yoga. If you have the opportunity, ground yourself every day, this can be achieved by walking barefoot on the ground or swimming. Our feet have 200000 nerve endings that our body uses to communicate with the earth or ground that we walk on.
The earth also heals you by supplying you with its infinite number of electrons, in a similar way the antioxidants in fruits and vegetables do. If you have a garden, work in it barefoot. If you’re in a park, walk barefoot on the ground. If you are next to a sea, an ocean, or a lake, shove your feet in the sand or in the water. Every time you ground yourself your body becomes flooded with electrons that neutralize free radicals who attack your immune system and cause diseases.
For dinner, you can eat a mixed salad whose foundation is green leafy vegetables. You could also eat leftovers from lunch. It all depends on you how hungry you are, how physically active you are, your metabolism, and what food fits your personal needs for the last meal of the day. As you experiment, you will gain a sense for it and know whether only a rich salad suits you for dinner or whether you could eat something else.
What if I’m out in the city and don’t have much food choices ?
If you eat green leafy vegetables, beans, other vegetables, nuts, whole grains, and fruits on a daily basis then a piece of a vegan cake, vegan pizza, a croissant, or risotto with white rice cannot do you much harm, but you will notice the difference soon after you eat them. All in all, when you are out in the city, you can order a risotto with vegetables, a salad, or tell the waiter, “Give me a pasta with all the vegetables you have in kitchen” in almost every restaurant.
Google Trends shows a tremendous rise in the worldwide demand for vegan restaurants, in other words restaurants that offer plant-based food, so with time there will be more and more plant-based choices available when you are out in the city.
How can I get used to an exclusively plant-based, vegan diet when I love meat?
After a month on an exclusively plant-based diet, your brain will realize the fact that the reason you start feeling better is because you are only eating fruits and vegetables. When your brain realizes this, the structure of your brain cells and neurons will become restructured. When it becomes restructured, you will start secreting saliva in your mouth at the sight of fruits and vegetables. From then on, you will constantly have the desire to eat fruits and vegetables while meat and its smell will no longer attract you.
Where can I find vegan restaurants and shops that sell plant-based food?
You can find them on the HappyCow website which has a large database of vegan restaurants and shops selling plant-based food around the world.
Look to shut off all electronics about an hour before going to sleep and slowly start preparing for a good night’s sleep. Electronics and light inhibit the production of melatonin. Melatonin is a chemical that your body starts to secrete in the evening and which lets your body know that it’s nighttime and time for you to sleep. Turn off all the lights, shut off your router if it’s in the same room where you sleep, close the window curtains if some streetlight is beaming into your room, and turn off or move the electronics away from your bed.
Where can I find out more about plant-based food?
What do I get if I stop eating meat and dairy products?
- You sympathize with yourself because you enable yourself to have a much better quality of life and to live longer
- You sympathize with animals and prevent their exploitation
- You sympathize with other people because you pollute the planet drastically less
- You are healthier, have shinier skin, your body recovers significantly faster, you feel lighter and your mind is clear during the day
- You have a high level of energy throughout the day and a multi fold improvement in physical and sports performance and endurance
- You contribute towards the sustainability of our planet because the production of meat and raising of livestock is responsible for 18% of the global greenhouse emissions
What else can I do besides eating fruits and vegetables?
A healthy diet is only one of the elements of a healthy life. For a healthy life, a person needs other elements as well, elements such as physical activity, gratitude, forgiveness, love, and stress management. Laugh and make someone laugh every day. Look for positive things in all situations and people. Become the master of your own mind and learn how to manage stress. Don’t blame, but if you ever do, then also forgive. And walk, swim, run, climb, jump, dance…