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.
Meet Charles Smith, a Mississippi native with an inspiring story of resilience and transformation. In this video, Charles shares his family's struggle with poor health, recounting the premature loss of his mother and older sisters in their 50s. Unfortunately, Charles's story is not unique, as Mississippi grapples with the lowest life expectancy in the United States and alarmingly high rates of heart disease, kidney disease, Alzheimer's disease, stroke, and cancer-related deaths.
But Charles didn't let adversity define him. He found hope and purpose through the "Food for Life" program by the Physicians Committee for Responsible Medicine. As a "Food for Life" instructor, he reached out to over 1500 individuals in his first year alone, spreading the message of health and wellness. His story is a testament to the power of faith and determination.
Unmasking the Silent Killer: Chronic Kidney Disease
Chronic kidney disease is silently wreaking havoc on countless lives in the United States, with its incidence steadily rising. Shockingly, 96% of those affected remain unaware of their condition until it's too late. The culprits? Our dietary choices, especially the excessive consumption of animal-based proteins.
The main problem lies in our dietary acid load, primarily stemming from the Standard American Diet rich in meats, eggs, and cheeses. However, hope lies in making simple yet impactful changes. Shifting towards a diet rich in fruits and vegetables can significantly reduce the acid load on our kidneys. In fact, research shows that adopting an egg-free vegetarian diet can lower the odds of developing chronic kidney disease by a remarkable 37%.
Transformation Tuesday: Taking Big Steps Towards Health
When it comes to
making lifestyle changes for better health, the mantra of "taking baby
steps" might not be as effective as we think. Surprisingly, making
significant changes can yield faster and more lasting results. When you
overhaul your habits, you witness substantial improvements that stick with you.
Consider this: By eliminating dairy and eggs from your diet for just a week, you'll see changes in your lab results. After two weeks, your body will feel the difference, and by the third week, you'll experience a newfound vitality that will motivate you to stay on this path. The key is to find support from like-minded individuals who are also committed to improving their health.
Renewed Hope: Reversing Kidney Disease with Plant-Based Eating
Imagine being diagnosed with kidney disease at age 44, despite taking five medications, steroids, and a powerful immunosuppressant, with no improvement in kidney function. Now, picture this same person transforming their life through plant-based eating, exercise, and a 60-pound weight loss.
This remarkable story serves as proof that a simple dietary shift, replacing animal-based protein with plant-based options, can lead to the reversal of kidney disease and a significant improvement in the quality of life.
The Weight of Wellness: Finding Your Healthy BMI
The impact of excess body fat on our health cannot be understated. Studies reveal that even a modest weight gain of 11 pounds from early adulthood through middle age significantly increases the risk of major chronic diseases. The healthiest weight range, associated with the longest lifespan, is a BMI between 20 and 22. Conversely, a BMI of 24.5 doubles the risk of heart disease compared to a BMI of 18.5.
Fix-It Friday: Greek Lentil and White Bean Soup for a Healthy Heart
As we observe National Cholesterol Education Month, we're excited to share a heart-healthy recipe: Greek Lentil and White Bean Soup with Olive and Tomato Gremolata. This savory dish combines the heartiness of beans and lentils with aromatic spices, making it perfect for lowering cholesterol. Here are the ingredients:
Ingredients:
* 2 teaspoons
lemon zest
* 2 to 3
tablespoons finely chopped fresh parsley
* 2 tablespoons
finely chopped kalamata or dry-cured olives
* 1 tomato,
finely chopped
* 1/2 cup diced
celery
* 4 teaspoons
dried oregano
* 1/2 teaspoon
allspice
* 1/8 teaspoon
ground cinnamon
* 1 1/4 teaspoons
iodized salt
* Freshly ground
black pepper, to taste
* 4 1/4 cups
water
* 1 cup dried red
lentils
* 3 cups cooked
white beans
* 1 garlic clove
* 1/4 cup freshly
squeezed lemon juice
Directions:
1. To prepare the
gremolata: In a small bowl, combine 1 teaspoon of lemon zest, parsley, olives,
and tomatoes. Stir thoroughly and set aside.
2. To prepare the
soup: In a soup pot over medium-high heat, combine the onion, celery, oregano,
allspice, cinnamon, salt, pepper, and 3 tablespoons of water. Stir, cover, and
cook for 5 to 6 minutes, stirring once.
3. Add the
lentils, 2 cups of the cooked white beans, and the remaining 4 cups of water.
Increase the heat to bring the mixture to a boil. Reduce the heat to low,
cover, and simmer for 20 minutes.
4. Turn off the
heat and use an immersion blender to puree until smooth (see Note if you do not
have an immersion blender). Stir in the remaining 1 cup cooked white beans and
grate the garlic into the soup. Add the lemon juice and an extra 1 teaspoon of zest
and stir. Taste and add additional salt and pepper if desired.
5. Top each bowl with a few teaspoons of the gremolata and serve.
Note: If you do not have an immersion blender, transfer to a regular blender and blend until smooth and creamy. Transfer in two batches if needed. Transfer back to the pot and follow the remaining directions.
Resources: NutritionFacts.org and PCRM.org for the recipes!
AND a blast from the past!
Prioritizing Mental Health: It's More Than Just Physical Well-Being
During National Mental Health Awareness Week, we must remember that mental health is just as crucial as physical health. Our mental state significantly affects our overall well-being, and managing stress and emotions plays a vital role in our health journey.
Choosing a diet rich in plant-based foods not only benefits us physically but also emotionally. Research shows that those following plant-based diets experience fewer negative emotions compared to meat-eaters. So, consider embarking on a meatless journey to see how it positively impacts your mental health.
Harnessing the Power of Food: Gut Health and Immunity
Our immune system, responsible for defending our body against illnesses, is closely linked to the health of our gut. Surprisingly, 70% of our immune cells reside in our gut, constantly working to protect us.
To boost your immunity, focus on consuming a diverse diet rich in plant-based foods. Aim for at least 30 different whole foods per week, and prioritize nutrients like Vitamins A, D, C, E, B6, and B12, as well as minerals, fiber, and phytochemicals. Foods like walnuts, garlic, sun-exposed mushrooms, tofu, carrots, oranges, chia seeds, broccoli, and turmeric are excellent choices.
Superior Ways to Age: The Role of a Whole Food, Plant-Based Diet
Aging gracefully doesn't mean adding years to your life but adding life to your years. Healthy aging involves developing and maintaining functional abilities that contribute to well-being in later life.
A whole-food, plant-based diet emerges as the ideal approach to healthy aging. Research indicates that a higher intake of vegetable protein leads to fewer deficits in functional impairment, better mental health, and vitality, and reduced use of health services. So, make it a marvelous Meatless Monday and prioritize plant-based eating for a longer, stronger life.
The Whole Food, Plant-Based Difference
While the term "vegan" defines what a person doesn't eat (animal products), a "whole food, plant-based" diet encompasses everything they eat. It emphasizes whole, unprocessed foods that prevent and even reverse chronic diseases while eliminating harmful carcinogens and toxins.
This dietary approach allows us to savor the abundance of natural foods that promote longevity and vitality without adding or subtracting anything from them. So, embrace the power of whole food, and plant-based eating to enhance your health and well-being.
Weighing the Risks: Tobacco and Marijuana's Impact on Lung Health
New research
unveils startling insights into the impact of smoking on lung health.
Surprisingly, the damage caused by marijuana use can be comparable to that of
tobacco, even though marijuana users smoke significantly fewer cigarettes.
The key lies in the way these substances are smoked. Marijuana smokers tend to inhale more deeply and hold the smoke longer, leading to more tar deposits in the lungs. Therefore, even occasional marijuana use can result in significant airway injury, equivalent to smoking multiple cigarettes daily. Neither habit aligns with a healthy lifestyle.
Guardians of Our Well-Being: Strengthening Immunity Through Gut Health
Our immune system's strength is intricately connected to the health of our gut. Astonishingly, 70% of immune cells reside in our gut, where they work tirelessly to protect us.
To bolster your immunity, focus on maintaining a diverse plant-based diet. Aim to consume at least 30 different whole foods each week, as these provide essential nutrients like Vitamins A, D, C, E, B6, and B12, as well as minerals, fiber, and phytochemicals. Incorporate foods such as walnuts, garlic, sun-exposed mushrooms, tofu, carrots, oranges, chia seeds, broccoli, and turmeric, which promote gut health and overall well-being.
Fix-It Friday
Delight: Roasted Cauliflower Steaks
For a quick and
delightful side dish, try Roasted Cauliflower Steaks. Here are the ingredients:
Ingredients:
* 1 head of cauliflower
* Balsamic
vinegar or liquid aminos
* Nutritional yeast
Directions:
1. Cut the core
out of a head of cauliflower, then cut it into long, flat slices.
2. Place them
flat on a lined pan and drizzle the slices with balsamic vinegar or spray with
liquid aminos, followed by a sprinkle of nutritional yeast.
3. Bake for 25 or 30 minutes until the cauliflower is browned and crispy. Liquid aminos are like soy sauce, and nutritional yeast looks like flaked cheese - you can find them at almost all grocery stores!
Prioritizing Mental Health: Awareness and Support
During National Mental Health Awareness Week, it's crucial to foster awareness not only of our own mental well-being but also of those around us. In these challenging times, stress, burnout, and overwhelm have become all too common.
To support mental health, remember to be present, reflect before reacting, and foster open conversations about tough emotions. Seek help and resources when needed and listen to those who are struggling. We are here to support one another, as God intended.
Harnessing Antioxidant Power: Food for a Better Mood
Free radicals, those unstable molecules responsible for tissue damage and aging, may also play a significant role in various mental health disorders. Fortunately, we can combat them with antioxidant-rich foods—primarily fruits and vegetables.
It's important to note that relying on antioxidant supplements or fortified drinks falls short. Food sources of antioxidants are linked to improved mood and mental health. Select foods like blueberries, raspberries, kale, pecans, strawberries, artichokes, and greens to enhance your mood and overall well-being.
Plantify Your Plate for Health and Happiness
As we wrap up another inspiring week, remember that your dietary choices have a profound impact on your health and well-being. By adopting a plant-based approach to eating, you not only nourish your body but also support your mental health, strengthen your immunity, and promote longevity.
So, let's plantify our plates and embrace the journey to health and happiness. Have a fantastic weekend, everyone!
No comments:
Post a Comment