For Fork's Sake: A Quick Guide to Healing Yourself and the Planet Through a Plant-Based Diet

by Rachael J. Brown

Finding meals that fit into your family’s busy schedule and budget? An impossible mystery. And convincing your kids to trade ice cream for Swiss chard or something vegan? Yeah, right! When you’re searching for a healthy diet to nourish your family, information overload and complicated steps can leave you overwhelmed instead of empowered.

Changing your family’s food, health, and life for the better doesn’t have to be drastic. Transition to healthier, happier Whole Food, Plant-Based, No Oil (WFPBNO) eating with help from a mom who’s done it.

Rachael J. Brown shares her family’s story, along with tried-and-true tips and tricks, to simplify the science of WFPBNO and jump-start the journey to better health for you, your family, and the planet. With this 10-day guide, say goodbye to the Standard American Diet (SAD) and start eating better, feeling better, and saving more money with a HAPPY (healthy and plant-powered—yay!) diet.

You’ll discover the following:
A complete 10-day breakdown to WFPBNO eating, with a plan that makes this healthy lifestyle easy.
Why HAPPY food is your secret weapon to prevent obesity, diabetes, high blood pressure, heart disease, and even cancer.
Simple strategies to help beginners avoid SAD pitfalls, like the fridge and cupboard cleanout.
Money-saving ideas and recipes, including delicious burger, enchilada, and mac and cheese variations both parents and children will love.
Tips to get everyone on board with WFPBNO—and how to respond to inevitable questions.
Healthier and happier is just 10 days away! Start a clean-eating journey to plant-power your way to better health for you, your family, and the planet.

Genres: Health, Nonfiction, Food, Self Help

168 pages, Paperback

First published September 13, 2022

About the author

Rachael J. Brown earned her plant-based nutrition certificate and food and sustainability certificate from the T. Colin Campbell Center for Nutrition Studies and eCornell. After being diagnosed with high cholesterol in her late 20s, she discovered The China Study and started exploring the science of nutrition. After she ate WFPBNO for just 17 days, her cholesterol dropped 50 points. That was the beginning of her family’s journey from the standard American diet (SAD) to a whole-food, plant-based, no-oil (WFPBNO) lifestyle.

A licensed practitioner of massage and the pain neutralization technique, Rachael is also a certified yoga and Pilates instructor and a spiritual director. She completed the 12-Day McDougall Program and has led corporate mindfulness seminars. She received her BA in geography from the University of Washington and has been an adjunct professor in nutrition and wellness.

Rachael belongs to the University of Washington Alumni Association, the T. Colin Campbell Center for Nutrition Studies' Whole Communities program, and Eat for the Earth, as well as Plantstrong and McDougall communities.

Rachael is happily married with two grown children. She lives in California, where she can usually be found trail running, rock climbing, cycling, and bikepacking with her husband. Learn more at www.forforkssakebook.com.

Reviews

[Peter Thomsen · Rating 5 out of 5]

A fun read with practical tips, recipes, and resources. I enjoyed the inspiring and witty voice of the author. This book provides a realistic, step-by-step approach to eating more plants and less oil. I wish I had this book in college when I began cooking for myself. The Mac-n-Not-Cheese recipe is a new favorite.

[Susanne · Rating 4 out of 5]

Excellent for people who are interested in plant based eating or just starting out. Plain, simple English and to the point.

[Corina M · Rating 5 out of 5]

“For Fork’s Sake” was an inspiring read by an author with a clear, concise, informative and often humorous voice. Ms. Brown sounds like that college professor who is also equal parts mom and wants to make sure you eat a good breakfast, and that breakfast is best if it consists of a whole-foods-plant-based-no-oil (WFPBNO) diet. The book brings home the point that the personal is political and our food choices have significant ramifications on the health of our bodies and our planet. I particularly liked the strategies, broken down into actionable steps. Ms. Brown’s helpful suggestions include ways to make easy oil replacements like always having yummy sauces on hand and ways to make quick deserts to satisfy cravings that we’d otherwise fulfill with poor choices. She also identifies easy stats to have on the read for when curious, yet uninformed, friends and family ask odd questions based on archaic assumptions spurred by bad food policy and the capitalist drive for the next fad. In a nutshell, this book was easy to read and highly informative with just the right mix of statistics, information, anecdotes, and humor. I’ve already recommended it and passed on copies to friends and family!

[Skye · Rating 5 out of 5]

As they say KISS Keep It Simple Stupid! and this is the book for changing your life and health and navigating this transition from unhealthy meat eating to life thriving surviving plant lifestyle.

I dont know why there are still meat eaters in the world , i guess its the lack of education and luck they havent ever gotten sick .

but… if like me you were diagnosed with an incurable brain disease, or similar and want to feed your body back to life… this book is a win not only for you, your body, your health, your mind, animals, insects, bugs, the environment, the planet and last but not least even your finances. :) its literally a circle of life rather than death, slaughter and cancer at its simplest.

make the difference in the world for you and your loved ones , educate and lead by example.

This delightful read shares in laymans terms all the authors knowledge to make this perhaps daunting scary change and will champion you into living your best life when have you have finally come to the realisation that we are being poisoned literally with every mouthful from the supermarkets and that there is not much 'food' in our food.

Ive been on a plant based lifestyle for the last 6 years and its been a journey….. the first year was really hard transitioning but with this book you can learn and skip that time period and start thriving in a few weeks!

What you choose to fuel your body DOES make a difference but you dont have to believe me, try it for yourself…. This is THE book to get you off to a perfect plant based start .

im highly passionate about what you eat and saw what happened to me i thoroughly enjoyed this book you simpy cant go wrong . just make a start today , start where you are …. best book to begin .

[Ann · Rating 4 out of 5]

4.0 A friendly, easy to read book on the plant based lifestyle with references after each chapter. Beginner's guide on how to go plant based in a 10 day trial. What to eat, how to shop, a few recipes, ways to save money, options for eating out and tons of information.

Enjoyed the author sharing her family experiences with outsiders and how to talk with them as they offer their opinions. As a vegetarian for 10 years and plant based for the last 9 years I'm all too familiar.

My only complaint and confusion here is how the author uses the term whole food plant based no oil (WFPBNO) and the word vegan interchageably after explaining the differences between the two lifestyles in the beginning of the book. Nothing irritates me more that telling someone I'm WFPB and them referring to me as vegan. Totally different lifestyles.

But other than that, thought this was an enjoyable read. Would definitely recommend to anyone curious about eating better and interested in a healthier life.

[Jen · Rating 4 out of 5]

I often forget to add food and nutrition books here, often because they are more for reference than read straight through. However, I wanted to make sure to get this in with a recommendation for anyone considering a whole food plant based way of eating (as documented in The China Study, The Forks Over Knives doc, and by the Esselstyn family among others). This is clear, straightforward, written with a sense of humor and, most importantly, honest. It's not written by a celebrity or influencer, and the author has kids and a family that wasn't all on board with this way of eating. I have been eating this way for some time yet still found useful tips. Highly recommended as a great place to start for someone who wants ideas on how to get started and tips for various challenges along the way.

[Zach Brown · Rating 5 out of 5]

Humorous and Compelling!

I found myself re-motivated by the style and content of this book. Both the audiobook and the physical version are uniquely helpful. Hearing the author read in her own voice felt very personal and seeing the charts and visuals in the book stuck with me really well. I’ve been working to eat plant based for years now and this really gave me the boost I needed to move the needle more than I have in the last few years. The writing was a great blend of humor, facts/figures, motivation and fresh ideas! After reading the book I started following the author on Instagram as well. That has provided ongoing motivation and education, too. If there was only one book I could read and re-read on my journey to better health this would be it!

[Natasha Lantz · Rating 5 out of 5]

For Fork's Sake: A Quick Guide to Healing Yourself and the Planet Through a Plant-Based Diet is the ideal book to introduce those you care about to whole food, plant-based living in an accessible and non-judgmental way. This book reads like a letter from a good friend who gives great advice. Don't be fooled by how little time it takes to read this gem, it is packed with all the right information.

Rachael’s approach encourages curiosity, breaks through the confusion, and provides practical steps anyone can take to change their health, their family’s health, and the health of the planet.

I have added this book to my personal lending library as well as my "list of great gifts to give for any occasion."

[Marijo]

When I first began this book I thought, nope not for me, the beginning was full of social and climate reasons as to what the author thinks people should eat a plant-based diet. Specifically, she is writing about why she chooses to eat this way. But I kept on reading and the author continues with the reasons other than environmental and social, such as health and economic reasons. She gets real about how plant-based eating is not necessarily a weight loss diet and if your goal is weight loss, things that you should consider if switching to plant-based eating. After reading the entire book my only complaint was that this is the Kindle edition, and I would have preferred a traditional format. Once I read an electronic version of a book I rarely go back and reread portions.

[Charley Best · Rating 5 out of 5]

I thought the title was really good, but once I began reading Day 1 through Day 10 it became clear that the book is a terrific approach to making healthy change happen. Practical, informative and full of important references. It is an implementation guide to transition to a whole food plant based diet and improved health. The "Macaroni and not cheese" recipe will be a popular favourite in your home. For fork's sake read this book and improve your health!

[Sandi Rex · Rating 5 out of 5]

3-2-1 GO...Read This Wonder!
If you are looking to enter or re-enter the world of plant base eating, this book will point you in the right direction and get you thinking big. I'm always looking for just another idea to keep me motivated and enjoying scrumptious plant-based meals. The author is light and her tips 'To Live For!'
Put this title on your list and/or gift it to the next someone asking you for more plant-based wisdom.

[Margaret Nelson · Rating 5 out of 5]

This is a well written, well documented, easy to read book. I really enjoyed the personal touches - the author's own experiences and those of her family as they tried to adjust to a whole foods/plant based/no oil lifestyle make the book much more appealing than just dry facts. Brown is very enthusiastic, and has lots of very practical suggestions for implementing this new way of eating.

[Ginger · Rating 5 out of 5]

If you are looking for ways to lessen your carbon footprint and your impact on climate warming, look no further! For Fork’s Sake provides a straightforward strategy for reducing or totally eliminating our dependence on animal products, thereby reducing carbon emissions and improving the health of our planet. Brown’s book inspired me to take the next step toward a healthier lifestyle.

[Joy · Rating 5 out of 5]

Very informative. My husband and I just started a plant based health program with his dietician and this book was very helpful in supporting us. Lots of information and ideas written in an easy to read, enjoyable way. I am using it as a resource and will look back at it for meal ideas and recipes. I wish I had started eating like this earlier!

[Mindi Broughton · Rating 5 out of 5]

Rachael Brown has a simple approach and in her book she teaches us why we should all eat HAPPY foods. I enjoyed reading about her personal stories and how she is navigating a plant powered life. This is the perfect read for someone who is wondering about a healthier way to eat while living a "greener" lifestyle. This book has inspired me to make some favorable changes.

[Hanna Smith · Rating 2 out of 5]

Good information but not very memorable. Came off as cheesy and a bit preachy. One of the pieces of advice was buy a “STROKES SUCK!” shirt which would help get the message across of why you choose to eat plant based. A bit cringe. I preferred the messaging in this book in podcast form, it was much more palatable for me personally. However, the Mac and cheese recipe in this book is a 10/10.

[Meghan · Rating 3 out of 5]

Very interesting concept to add more veggies, less meat, less packaged foods to your diet. Quick read, but would required additional resources and planning to do. Also, many of the tips and tricks seemed to take the joy from cooking or eating.

[Yue · Rating 3 out of 5]

I'm not vegan and still won't be vegan after this but the book gave good reminders on how to eat healthy. Always have healthy snacks around and have the courage to throw away unhealthy food at home as step 1 of eating healthier.

[Chris · Rating 3 out of 5]

Very informative.
Not 'preachy'
Easy to read.
Thank you for the kindle copy.

[Edna Caluza · Rating 5 out of 5]

As the mother of 3 vegetarian daughters..this was a wonderful book to read. Thank you.

[Pam · Rating 5 out of 5]

A quick guide

The shortest and most comprehensive “why” and “how to” book I’ve read about plant based eating.
Read it, y’all! It could save your life!

[Karen Mayes · Rating 3 out of 5]

It is more for introducing families to plant-based diet. My kids are grown up and away from home, but the book is a good refresher anyway.

[Nicole · Rating 5 out of 5]

This is a voluntary review of a free book I received.
Excellent book! I've been following a plant based way of eating for 4.5 years, so a lot of this information wasn't really all that new to me. It was nice to see all the numbers laid out in the environmental impact the meat industry has versus going plant based.
The health benefits have been proven over and over. You can't cut all risk, but if you can minimize risk, why not take that chance?
Not a lot of recipes in here (and she stated that as well), but the ones in here sound delicious and I'm looking forward to making the Longevity Soup!

[Bookgrrl · Rating 1 out of 5]

Really basic info that can be compiled from less than an hour on the internet (and save yourself $7.99). Seriously, the author just quotes from a lot of other books.