Holistic Habits by Cheryl A. Mothes, Ph.D. Natural Health Nutrition Counselor
Content is a daily radio script from my KHIS radio
spot - tune in at 6:15 (CST) every morning to Justin and Meredith’s morning
show on 89.9 FM.
Last week, I had the privilege of attending the Plant-based Nutrition Healthcare Conference, where hundreds of physicians, dietitians, and clinicians gathered to explore the latest research on nutrition and health. To top it off, my go-to resource, Dr. Michael Greger, the author of "How Not to Die," graced the event as a key speaker! Here is a delightful photo of him, holding a sweet potato, reminding us of all to embrace the power of plant-based nutrition.
The Power of Plant-Based Nutrition
It is no longer surprising that entire issues of cardiology journals are dedicated not only to nutrition but specifically to plant-based diets. The benefits of plant-based nutrition continue to accumulate, but the challenge lies in overcoming cultural habits and the marketing of unhealthy foods.
Transitioning to a plant-based diet can be life-changing and is often touted as the single most important yet underutilized opportunity to combat the epidemic of obesity and diabetes. Let me share a recent case from a medical journal: a 60-year-old man experienced severe chest pain after walking just half a block. He switched from his diet of skinless chicken, fish, and low-fat dairy, which he believed to be healthy, to a whole food plant-based diet. In just a few weeks, he witnessed a remarkable reversal of his condition, eliminating the need for medications or surgery.
It is disheartening to think that 30 years ago, a study already proved that heart disease could be reversed in 82 percent of patients without drugs or surgery. The leading killer of our loved ones is a reversible condition. So, I ask you this Meatless Monday – how bad do you want to feel good?
Transition Tuesday: Your Journey to a Healthier You
Transition Tuesday is here, and yesterday, we discussed the profound potential of reversing coronary artery disease through a plant-based diet. But did you know it can also reverse congestive heart failure, diabetes, and many other conditions that are, in fact, a result of our lifestyle choices rather than genetics or disease?
Many Americans believe they are eating healthily by choosing low-fat dairy, chicken, and fish, with the occasional indulgence in red meat. However, they may not realize the extent to which their arteries are clogged, or how much sugar and salt they are consuming. The consequences are all too familiar: heart attacks, diabetes diagnoses, limited mobility, multiple medications, and battles with cancer or cognitive issues. Remember, we are what we eat. Before your next meal, have an honest conversation with yourself about the trade-offs between what you eat today and the potential damage you face tomorrow.
Plant-Based Nutrition: A Powerful Weapon Against Diabetes
Diabetes has become a global pandemic, serving as a major underlying cause of heart attacks, strokes, blindness, kidney failure, chronic wounds, and disability. The good news is that diets emphasizing beans, whole grains, vegetables, fruits, nuts, and seeds while discouraging animal products are exceptionally effective in preventing type 2 diabetes. Furthermore, these diets are associated with significantly lower rates of obesity, hypertension, cardiovascular mortality, and cancer.
Vegetarian diets also improve blood sugar control, and on a plant-based diet, you can eat to your heart's content, with a focus on food quality rather than quantity. The added bonus? Weight loss! So, plantify your plates this wonderful Wednesday to live longer and live stronger!
Your Plate Has Power: Fighting Heart Disease with Plant-Based Nutrition
With this dietary approach, you can reduce your risk of obesity, high blood pressure, high cholesterol, and cancer—the second leading cause of death. So, what's not to love? Your plate holds the power to transform your health. For more information, visit NutritionFacts.org!
Fix-It Friday Recipe: Spiced Eggplant Stuffed Peppers
Ingredients:
- 2 large eggplants
- 1 28-ounce can of no-salt-added whole peeled
tomatoes
- 2 ½ tsp ground cumin
- 1 ¼ tsp ground coriander
- 1 ¼ tsp paprika
- 1 15-ounce can of chickpeas, rinsed and drained
- 1 cup finely chopped onion
- 3 cloves garlic, chopped
- 6 medium yellow peppers
Directions:
1. Preheat the oven to 400 degrees. Prick both
eggplants several times with a fork and place them on a rimmed baking sheet.
Roast for 30 minutes or until soft. Allow them to cool for about 15 minutes.
Reduce the oven temperature to 375 degrees.
2. Drain the liquid from the canned tomatoes into the
bottom of a 3-quart baking dish. Add minced garlic, 1/12 tsp of cumin, and ¼
tsp each of paprika and coriander. Mix well.
3. Coarsely chop the drained tomatoes and spread half
of them in the baking dish. Place the remaining tomatoes in a medium bowl.
4. Peel and coarsely chop the roasted eggplants. Add
eggplant, chickpeas, onion, and chopped garlic to the bowl with the tomatoes.
Stir in the remaining cumin, paprika, and coriander.
5. Cut off the tops of the yellow peppers and set them
aside. Remove the seeds and membranes, then spoon the eggplant mixture into the
peppers.
6. Place the stuffed peppers in the baking dish and
bake for 30 minutes. Then, place the tops on the peppers and bake for another
30 minutes.
7. Serve warm with the pan sauce on the side. Enjoy your healthy, plant-based meal!
The Impact of Lifestyle Choices on Longevity
Let's delve into some fascinating statistics concerning behaviors that either shorten or extend our lives:
- Diets high in processed meats, such as bacon, ham, hot dogs, lunch meat, and sausage, may contribute to over 100,000 deaths annually due to heart disease, cancer, and diabetes. Consuming just one serving daily shaves approximately two years off your life.
- Being 11 pounds overweight reduces our lifespan as much as smoking two cigarettes a day or drinking two beers.
- Interestingly, eating one burger is equivalent to subtracting 30 minutes from your life, the same as smoking two cigarettes after lunch. Next time, perhaps you will consider a bean burrito over a burger!
On the other side, there are behaviors that can extend your life. For instance, every 20 minutes of daily exercise adds an hour to your life. Additionally, consuming five or more servings of fruits and vegetables daily can add four years to the lifespan of men and three years to that of women. Make your Meatless Monday marvelous!
The Wonders of Fiber: Your Gut's Best Friend
Fiber, a topic that is more exciting than you might
think, plays a crucial role in supporting
the release of beneficial compounds by our gut bacteria, which exert broad anti-inflammatory effects. Surprisingly, thousands of patients were studied, and it was discovered that even a diet with the minimum recommended fiber intake can reduce the risk of developing moderate or severe knee pain.
But that is not all! High-fiber diets are associated with a 23% lower risk of death from cardiovascular disease, a 17% lower risk of death from cancer, and a 23% lower overall mortality rate. Fill your plate with fiber-rich foods like beans, broccoli, berries, whole grains, apples, dried fruits, and nuts to enhance your health. Have a terrific Tuesday!
A Cautionary Tale: The Impact of Meat Consumption on Health
A European study has revealed that the cancer risk associated with meat consumption is so high that children should consume it no more than five times a month. Beyond the nutritional concerns, toxins may also play a significant role. In the US, meat, particularly chicken, is contaminated with flame-retardant chemicals to a far greater extent than in Japan and other countries. Those on plant-based diets may have only one-third of the dioxin levels compared to others.
Interestingly, when individuals switched to diets excluding meat and eggs, they experienced a substantial reduction in toxic heavy metals. Notably, organic meat provided minimal benefits in terms of carcinogenic contaminants compared to conventional meat. Reducing your meat consumption can help you lead a longer and healthier life. Have a wonderful Wednesday!
The Bitter Truth About Non-Caloric Sweeteners
Emerging research sheds light on non-caloric sweeteners, including aspartame, stevia, and monk fruit. While these sweeteners may reduce sugar consumption by 16 teaspoons daily, average blood sugar levels remain unchanged. Surprisingly, individuals who consumed diet drinks tended to eat more during their next meal compared to those who had regular beverages.
When it comes to calorie intake, blood sugar levels,
and insulin spikes, non-caloric sweeteners are just as detrimental as sugar.
True sweetness shines when it comes from nature's own candy – fruits!
Fix-It Friday Recipe: Fall Harvest Vegetable Chowder
Ingredients:
- 3 large, diced celery stalks
- 2 diced medium carrots
- 6 cups of vegetable broth
- 2 diced small zucchinis
- 2 diced small, sweet potatoes
- 4 bay leaves
- 2 tablespoons thyme
- Kernels from 4 ears of sweet corn
- 4 cups packed spinach leaves
Directions:
1. Place the onion, celery, carrots, and 1/2 cup of
vegetable stock in a large pot. Sauté over medium-high heat for 6 to 8 minutes
until the onion is clear.
2. Add the zucchini, sweet potatoes, bay leaves,
thyme, and remaining broth. Bring to a boil over high heat.
3. Reduce the heat to low and simmer for 20 minutes or
until the veggies are tender.
4. Add half of the corn and cook for 10 minutes, then
remove the bay leaves.
5. Allow it to cool, then puree it in a blender. Put
it back in the pot with the remaining corn and spinach leaves and cook for 5
more minutes.
6. Stir well and serve hot on this Fix-It Friday! For more recipes, check out the Forks Over Knives Cookbook.
Embrace the power of plant-based nutrition and make
informed choices for your health and longevity.
Your
journey to a healthier you starts today!
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