A famous quote by Dr. Kim Williams says it all. “I don't mind dying, I just don't want it to be my fault.” Tough love, right there. Our lifestyle choices create the biggest impact on our longevity, our healthspan, and on our overall satisfaction with life. Here are just a few food facts that you may find useful in your quest for better health.
The science supporting a plant-based diet for personal health, planetary health and animal justice is irrefutable. International reports estimate that a global shift to plant-based eating could prevent 1 in 5 deaths each year…that's 11 million lives saved.
A plant-based diet can reduce the risk of heart disease by 25%, type 2 diabetes by up to 50%, and high blood pressure by 60%.
The Ornish Program for Reversing Heart Disease has been paid for by Medicare since 2010 based on the strength of evidence showing its ability to halt the progression of coronary heart disease.
Humans are omnivores. We can choose to eat meat, dairy and eggs but these foods are not essential to survival. There are no nutrients in animal foods that cannot be obtained from whole plant foods (perhaps with the exception of B12 but many meat-eaters are deficient so supplementation is advised for everyone).
The longest living people on the planet, those in the Blue Zones, eat at least 85% plant-based with beans being the cornerstone of their diet.
It costs less to eat a plant-based diet even though many of us believe the opposite to be true.
Meat consumption increases the risk of chronic disease and contributes to oxidative stress, inflammation, unhealthy gut microbiome, elevated cholesterol and growth hormone levels (IGF-1). This includes grass-fed, organic meat.
Many believe that animal-derived protein is superior to plant-based proteins but studies show this to be false. Many people eat too much protein and this may contribute to chronic illness and cancers.
Animal agriculture, in particular meat production, can cause pollution, greenhouse gas emissions, biodiversity loss, disease, and significant consumption of land, food, and water.
I could go on and on…the research is clear. Eating more plants is good for our bodies, our planet and for the animals. As you reflect on this information, what comes up for you? What would need to be true for you to move toward eating more plants? How can you get out of your own head and the judgemental thoughts that may be coming up regarding changing your diet? Now that you know, how will you proceed? Will you continue to eat the way you always have, ignoring the truths stated above? Will you consider what small changes you can make to impact your health and well-being? These are questions I do not expect answers for. What I hope to achieve by asking them, though, is that YOU will answer them honestly for yourself. Now that you know, can you shift your habits even a little bit in the direction of better health for yourself and for your family?
Eat All The Colors!
The most colorful foods provide us with the micronutrients that bring us the best health. Also known as phytonutrients as they are only found in plants such as vegetables, fruit, whole grain products and legumes. Phytonutrients also strengthen a plant's immune system. They protect the plant from threats in their natural environment such as disease and excessive sun. When humans eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects.
Speaking of phytonutrients....did you know that green vegetables are some of the healthiest foods you can eat? Spinach, broccoli, collard, green peas, Swiss chard, parsley, watercress, green beans, Brussel's sprouts, sugar snap peas, and Chinese cabbage have properties that can prevent blood clotting, prevent macular degeneration (eye disease), strength your immune system and lower blood pressure! Food is medicine.
You've heard the term "Eat the Rainbow"...it comes from all the healthy benefits of the colorful fruits and vegetables available. Yellow/orange foods include cantaloupe, carrots, sweet potatoes, squash, citrus fruits, corn, peaches, mango and pineapple. These foods provide anti-oxidant effects and can fight germs and bacteria while improving our immunity. Some have anti-tumor properties and can protect against UV damage from the sun and help protect against cancer. Yes, food IS medicine!
What about red foods? Foods like tomatoes, watermelon, pomegranates, raspberries, red cabbage, cherries and cranberries promote protective enzymes in the liver and have antiseptic properties. They, too, have anti-cancer properties and improve immunity. Have I mentioned that food is medicine?
The deepest color fruits and veggies are often the ones with the greatest health value! Blueberries, blackberries, purple sweet potatoes, beets, strawberries, grapes, eggplant, purple kale and more are packed with anti-oxidants (these are what fight off oxidative damage to our blood vessels). They can promote detoxification and reduce our risk of disease.
Even many white and brown foods are super healthy! Onions, garlic, apples, cauliflower, rutabaga and parsnips promote liver enzyme activity and block cholesterol formation. They can reduce triglycerides and lower blood pressure. Onions and garlic are powerful cancer fighters.
Eating a rainbow of colorful foods is one way you can "stack the deck" in your favor against disease and early aging. Food is medicine. Feeding your body the highest nutrient foods is your best defense! What colors are you eating today?
Labor Day Health Tips
As we quickly approach the weekend that unofficially ends summer, let's not forget the value of making choices that lead us toward better health instead of away from it. Weekend celebrations can be a challenge. When we make a plan, we are setting ourselves up for having a great time and remaining in our zone of better health.
Planning your weekend activities may include a walk on the beach or a volleyball game with friends. Staying active is such a great strategy for good health. Our bodies were created to move…so move yo'self!
Food can be a challenge for those of us wanting to nourish ourselves in a way that promotes health. Making a plan is #1…map out your activities, your social connections and create a plan for what you will eat each day. Food prep is vital. Having your healthy food options available increases the likelihood that you will actually stay with your plan. Not having your foods readily accessible leads to what some may describe as a disaster. Going with the flow is a strategy that may take you in the opposite direction of a healthier you.
Hydration is a big deal especially if you are in the sun and being active throughout the weekend. Increasing your water intake over the weekend may also help you reduce or avoid excessive alcohol consumption. Herbal teas can be iced for a delicious alternative to plain water. There are a lot of canned beverages available now but watch for sugar and other additives as these can undermine your attempt to become healthier.
Stress is a huge concern so this Labor Day weekend consider ways to reduce your stress level. Being near the water is revitalizing for many of us. Just sitting outside can be so peaceful and rejuvenating. Sit with a young child and have a fun conversation. Absorb the joy and the excitement of being with children. Notice them and remember how you were when you were a kid. Those characteristics are still there. They may feel deeply buried under all the life stresses. You can recover that childhood joy and wonder. Give it a try. You may find it a fun experience.
Most of all, enjoy your time with family, friends and loved ones. Human connection is vital for good health. Give and get some hugs this coming weekend. Hold on just a moment longer than usual. Soak up some positive energy from those near you. Observe someone who exudes happiness and ease. Surround yourself with those people…it's contagious. Health and happiness can be yours. Pay attention.
What are we celebrating with Labor Day?
The contributions and achievements of the 167+ million men and women who are in the U.S. workforce.
Jackfruit has a meaty texture that soaks up flavors from an easy homemade barbecue sauce to make this classic-style sandwich. Shredded broccoli and mashed avocado make for a creamy, crunchy slaw.
Note: Some canned jackfruit can be full of sodium. Check labels and select the brand with the lowest amount of sodium, or look for frozen jackfruit and thaw before using.
Ingredients
½ of a small avocado, seeded and peeled
2 teaspoons lime juice
3 cups shredded broccoli slaw mix
¼ cup sliced scallions (green onions)
1⅓ cups no-salt-added tomato sauce
3 pitted whole dates
1½ teaspoons chili powder
2 cloves garlic
½ teaspoon smoked paprika
¼ teaspoon freshly ground black pepper
1 14-oz. can green jackfruit, rinsed, drained, and chopped
1 cup cooked farro
6 whole wheat hamburger buns, toasted
Instructions
For slaw, in a large bowl mash together avocado and lime juice. Add slaw mix and scallions; stir to combine. Cover and let stand while preparing filling.
For filling, in a blender combine the next six ingredients (through pepper). Cover and blend until smooth. Pour into a medium saucepan. Stir in jackfruit and farro. Cover and heat through over medium, stirring occasionally.
Spoon jackfruit mixture into buns. Top with slaw.
By Shelli McConnell, Aug 10, 2020 (Forks Over Knives)
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My Favorite Quotes
“The Gods created certain kinds of beings to replenish our bodies; they are the trees and the plants and the seeds.”
-Plato
Important Disclaimer
The content in this newsletter is intended for educational/informational purposes only. It is not intended to replace the advice of your health care professional.
