Six Serious Reasons to Just Ditch Dairy

Haven’t ditched dairy yet?

Here are 6 serious reasons to just do it:

 
ditch dairy1. As per Dr. Michael Klaper, the purpose of cow’s milk is to help a baby calf grow, grow, grow as fast as possible. Dairy is hormonally active…intentionally. But once we are full-sized adults, growth is not a positive thing…it inspires cancer growth and contributes to other health problems.
 
 
2. Upwards of 70% (or more) of the world’s population is lactose-intolerant. The fact that more people than not react with painful gastrointestinal symptoms upon consumption of dairy demonstrates the fact that the human body is not intended to consume it. Doctors and dietitians are now pushing the use of lactase enzymes and other symptom-relieving medications in order to ensure “adequate” intake of dairy products. Yet, if we have to force our bodies to accept something it doesn’t want, shouldn’t that be a sign that something is wrong?
 
3. You do not need dairy for healthy bones. There are excellent plant-sources of calcium that are alkalizing and support bone health. Broccoli, kale, bok choy, other leafy green veggies, sesame seeds, tahini, calcium-set tofu, almonds, aditch dairynd fortified plant milks/juices all have adequate amounts of calcium to meet daily requirements. In fact, calcium in kale is absorbed 30% better than from dairy!  
 
4. People are always concerned about the phytoestrogens in soy foods. Yet, dairy has estradiol, natural animal/human-based estrogen, which is 10,000 times more potent than environmental or phytoestrogens.
 
5. Dairy, particularly cheese, is the number one source of artery-clogging saturated fats in the diet. Remember, according to the American Heart Association, a heart-healthy diet contains no more than 5-6% of total calories from saturated fat, the amount found in a typical vegan diet.
 
ditch dairy6. There is a currently a wall o’ milks that are plant-based and delicious at your neighborhood grocer. Choose between almond milk, soy milk, hemp milk, oat milk, coconut milk, flax milk, rice milk, chocolate almond milk, horchata rice milk, vanilla soy milk, almond-coconut milk, and the hundreds of other varieties now available. Exciting, decadent, creative, and much healthier….dairy milk is indeed jealous! So jealous that Big Dairy recently approached the FDA to intervene and make it illegal for plant milks to be called “milk.” However, consumers are not buying plant-based milk because they’ve been tricked into believing they actually came from a cow. They’re buying plant milk because it’s healthier, cruelty-free, and easier on our planet.
 
Eat plants. Drink plants. For your health.

The post Six Serious Reasons to Just Ditch Dairy appeared first on Plant Based Dietitian.

Original Link

10 Best Articles of 2016

We’re proud of the work we did this year to help people live healthier, happier lives. Here’s a look at the most-read and most-shared stories and articles of this year. 1. 7 Things That Happen When You Stop Eating Meat... Read more

Original Link

Six Simple Tips to Stay Healthy Through the Holiday Season

Don’t Just Survive the Holidays. Thrive Through Them…

Still battling a post-Thanksgiving Tofurky trance? A mashed potato murk?  A pumpkin pie high? Instead of waiting for January to climb back up on the healthy wagon and out of the food fog, why not start now? Mitigate the mayhem of the season and bump up the body love fest with these 6 simple tips:

  1. Persist with fitness. It is all too easy to let your routine slip to the sidelines with traveling, festivities, and busier schedules that are typical this time of year. But that is why it is even more important to stay the course and squeeze it in. However you can, make it happen. Turn social gatherings into bonding fit fests by going for a walk or taking an exercise class together, or doing yoga in the living room before a meal or first thing in the morning. Social support is superb in stick-to-it-ness. Try literally entering your workout onto your calendar weeks (or at least days) ahead of time to ensure it happens.
  2. Start with fruits or veggies at every meal. Since fruits and veggies both offer the fewest calories per gram than any other foods and are high in satiating fiber, these are the ideal items to preferentiate at every meal. Studies have found that starting your meal with a piece of fruit, salad, or soup decreases overall caloric intake at a meal.
  3. Prioritize the 6 daily 3’s:
      • 3 servings of leafy green vegetables (1 serving equals 1 cup raw or 1/2 cup cooked and include options such as asparagus, bok choy, broccoli, cabbage, dandelion greens, green beans, kale, any type of lettuce, sea vegetables, etc.)
      • 3 servings of legumes (1 serving equals 1/2 cup of any bean, lentil, pea, or soy foods)
      • 3 servings of fruits (1 serving equals 1 medium piece or 1 cup)
      • 3 servings nuts and seeds (1 servings equals 1/2 ounce or 30 grams)
      • 3 servings other colored vegetables (1 serving equals 1/2 cup)
      • 3 servings exercise (1 serving equals 20 minutes of activity)

     

  4. Predict, plan, and prepare. Know where your next meal will be and make arrangements to have healthy options wherever that may be. Traveling? Here are some Healthy Travel Tips. Dining out? Here are my Top 5 Tips for Dining Out. Visiting friends or family? Ask to bring a wholesome dish or two for yourself and to share.
  5. Opt out instead of pushing portion control. Sometimes just saying “no” is so much easier. Otherwise, that first bite of hyperpalatable food stimulates the hormonal cascade that kicks in and seduces you into “just one more bite”…and “one last one”…and on and on down that rabbit hole.
  6. Discover and experiment with healthier indulgences. Swap date paste or pure maple syrup for sugar in recipes, try aquafaba instead of egg whites in meringue-like dishes or other egg substitutes in any type of recipe, and use fruit and vegetable purées instead of oil.

Most importantly, embrace this special time of year and savor the love that comes from taking care of yourself psychologically, emotionally, and spiritually as well as physically…

Wishing you a very healthy, happy holiday season!

The post Six Simple Tips to Stay Healthy Through the Holiday Season appeared first on Plant Based Dietitian.

Original Link

Two New Papers Putting the Power of Plant-Based Diets in the Spotlight

The Power of Plant-Based Diets Validated Once Again in Recent Research

According to abundant scientific support, plant-based diets have consistently been associated with not only significant health advantages, but also nutrient adequacy. Despite headlines blaring out messages of deficiency and danger, the evidence continues to show otherwise.

Two brand new compelling papers were published expressing the safety, adequacy, and powerful health benefits of eating plants…

First, The Academy of Nutrition and Dietetics, the leading organization for nutrition experts, Registered Dietitians, updated their Position Paper on Vegetarian Diets. Here is the abstract:

papers

 

Here is the link for the position paper to share with your physicians and other healthcare practitioners, friends or family, or anyone concerned about a plant-based diet, which is actually the most health-promoting, disease-fighting, sustainable, nutrient-dense way of eating possible.

Secondly, this revolutionary new paper authored by Ray Cronise, BS, Andrew Bremer, MD, Ph.D., and David Sinclair, Ph.D. shows why plant-based diets are optimal for health and weight management.

papers

 

This Food Triangle is a tool to understand the energy density of different diet schemes:

  • Western diets are “bottom feeders,” consuming combinations of the most energy-dense foods: meat and potatoes, fish and chips, pasta and meat sauce, burger and fries.
  • Paleo diets, on the left side of the triangle minimize energy from starch, which is why they may lose weight initially (while still missing out on critical nutrients found in plant foods such as beans and whole grains).
  • Vegan diets, on the right side of the triangle, omit the energy-dense animal products and focus on nutrient-dense, disease-fighting whole plant foods. When leaving out oils, sugars, salts, and flours, this offers the most nutritional bang for the caloric buck with all the ingredients for easy weight management and long-term health.

This paper is disruptive as the authors debunk deeply ingrained myths, clarifying that:

  • Nutrition is not an emergency.
  • Our metabolisms are not broken.
  • Using the terms “carbs, fats, and proteins” is confusing.
  • Our obesity epidemic is due to chronic overnutrition.
  • You simply cannot out-exercise your diet.

Both of these articles validate all we know about the benefits of eating plants. It is simply the most health-promoting, disease-fighting, nutrient-dense diet and it is ideal for people across the lifespan.
Here is more information on how to implement a plant-based diet, The Physician’s Guide to Plant-Based Diets for healthcare practitioners, and sample meal plans with hundreds of recipes.

The post Two New Papers Putting the Power of Plant-Based Diets in the Spotlight appeared first on Plant Based Dietitian.

Original Link

10 Kid-Friendly Snacks You Can Make in 5 Minutes

As busy parents, it’s easy to always feel like we’re in a rush. Children are also growing fast and can seem hungry all the time. For both adults and children, it’s easier to make bad choices when we’re hungry, so... Read more

Original Link

What is the Healthiest Diet on the Planet?

Excerpted from “The Healthiest Diet on the Planet” by Dr. John McDougall and Mary McDougall. The Healthiest Diet on the Planet offers a scientifically based alternative that immediately helps you lose weight, feel better, protects you against life-threatening disease, and... Read more

Original Link

What Acclaimed Author of How Not to Die Wants Us to Eat to Avoid an Early Death

In the nutrition world, Dr. Michael Greger is best-known for reviewing dozens of scientific studies every day and publishing daily videos about the latest in nutrition research. It’s a huge job, and Greger has taken it upon himself to be... Read more

Original Link

Meals That Heal: My Journey from Cancer Patient to Plant-Based Chef and Teacher

My early childhood memories include vivid memories of food: the smell and sizzle of bologna on a hot skillet, the oozy cheesiness of Velveeta, and the fluffy softness of white bread. I won’t tell you the other horrific things we... Read more

Original Link

The Plantrician Project: Educating Doctors and Nurses to Use Nutrition as Medicine

Have you asked your doctor questions about nutrition and diet? Did your doctor discuss with you the importance of good nutrition? Probably not. Most doctors don’t have the training or education to effectively discuss nutrition with their patients. To bridge... Read more

Original Link

It Doesn’t Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less

In this previous post filled with meal plans and hundreds of wholesome recipes, there leaves no question that there are infinite delectable dish options on a plant-based diet. The other crucial part of this lifestyle is that eating this way does not have to be challenging. At all. In fact, it can be super simple. With a sprinkle of creativity and a twist of courage, you can whip up a meal that is healthy, delicious, quick, low in cost, and (yes!) made with five ingredients or less!

Here are 50 – yes 50 (!) – oil-free, sugar-free, whole food, plant-based recipes that can be made with five or fewer ingredients from breakfast through dessert:

***Note: I did not count herbs, spices, or other seasonings in this roundup because those are optional and the easiest addition to anything, as it is just a dash or sprinkle here or there. I also excluded other optional ingredients or garnishes in the “five” for a few of these because they were too good not to be included and still just as simple as the rest…

1. Chocolate Crispy Fruit Squares from The Vegiterranean DietVegiterranean Crispy Fruit Squares_2

2. Green Chia Pudding by Veggies Save the Day

3. 3-Ingredient Vegan Pancakes by Green Evi

4. Easy Oil-Free Granola by Feasting on Fruit

5. BLT Savory Oatmeal (*Omit Oil*) by The Mostly Vegan

6. Instant Pot Buckwheat Porridge by Veggie Primer

5-ingredient-savory-oatmeal7. Raw Peanut Butter and Jelly Collard Wrap by Lauren Vacula

8. Glamping: Easy Power Muesli by Champagne Tastes

9. Perfect Pumpkin Pudding by Garden Fresh Foodie

10. Sweet Potato Toast by It Doesn’t Taste Like Chicken (*Top with oil-free hummus, mashed avocado, smashed banana, or nut butter*)

11. Lemon Vanilla Bean Rawnola by Feasting on Fruit

5-ingredient-carrot-soup12. Easy Vegan Carrot Soup by Contentedness Cooking

13. Kachumber Salad by Vegan Richa

14. 5-Minute Lentil Tomato Salad by The Garden Grazer

15. Basil Mustard Salad by Eating Vibrantly

16. Detox Broccoli Soup by Contentedness Cooking

5-ingredient-avocado-mash17. Chickpea Avocado Mash with Lemon by The Garden Grazer

18. Tuna-Less Tuna Salad by Rouxbe Online Professional Plant-Based Cooking School 

19. Warm Asian Bok Choy and Mushroom Salad by Carob Cherub

20. Creamy Tomato, Basil, & Rice Soup by Sprinkles & Saturdays

21. Simple Spaghetti Squash by VegAnnie

5-ingredient-thai-green-curry-meatballs22. Thai Green Curry Meatballs by Contentedness Cooking

23. Hummus Tortilla Pizzas by Dreena Burton

24. “Hungry Guy” Burgers by Jazzy Vegetarian

25. Quick Avocado Pasta by Green Evi

26. Crispy Baked Potato Wedges by Carob Cherub

5-ingredient-portobello-fries27. Oil-Free Baked Portobello Fries by Fat-Free Vegan

28. Smoky Spiraled Sweet Potato Fries by Strength & Sunshine

29. Perfectly Crispy Baked Tofu by VegAnnie

30. White Bean Artichoke Burgers by A Virtual Vegan

31. Tofu Sofritas by Rouxbe Online Professional Plant-Based Cooking School 

5-ingredient-rainbow-collard32. Rainbow Collard Wraps by Phruitful Dish

33. Spicy “Refried” Lentil Dip by Veggies Don’t Bite

34. Frijoles de Cabo by Fried Dandelions

35. Yellow Split Pea Dip (Greek Fava) by Veggies Don’t Bite

36. Jalapeño Hummus by My Plant-Based Family

37. Crock Pot Potato Soup…A Bowl Full of Comfort by My Plant-Based Family

Bowls of Red Lentil Ragu and Fresh Pesto Zoodles38. Blueberry Balsamic Mint Cauliflower Steaks by Athletic Avocado

39. Red Lentil Ragu with Zucchini and Fresh Basil by Garden Fresh Foodie

40. Oil-Free Vegan Avocado Pesto by Glue & Glitter

41. Sweet Potato and Ginger Soup by Sweets and Greens

42. Gluten-Free Baked Oat Bread from The Vegiterranean Diet

5-ingredient-truffles43. 2-Ingredient Blueberry Ice Cream by Vegan Heaven

44. Mango Coconut Ladoo by Vegan Richa

45. Baked Apples in Parchment by Jazzy Vegetarian

46. 5-Minute, 5-Ingredient Chocolate Gelato by Dreena Burton

47. Maple-Raisin-Date Truffles by Jazzy Vegetarian

5-ingredient-choc-ice-cream48. Mint Chip Brownie Homemade Lara Bars by Feasting on Fruit

49. Vegan Coconut Panna Cotta by Green Evi

50. 4-Ingredient Vegan Chocolate Ice Cream by The Vegan 8

 

easier

The post It Doesn’t Get Easier Than These 50 Whole Food Plant-Based Recipes with 5 Ingredients or Less appeared first on Plant Based Dietitian.

Original Link