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.
I had great feedback on sharing last week's video - this week I will share a wonderful resource called "Running on Real Food". Here you go:
https://runningonrealfood.com/start-here/
A key insight Dr. Greger, author of “How Not to Die” and many other books based on research wants to emphasize is the concept that animal products are the ultimate processed food. Basically, all nutrition grows from the ground: seeds, sunlight, and soil. It is where all our vitamins, minerals, and proteins come from, including the essential amino acids. The only reason there are essential amino acids in steak is because the cow ate them from plants. Why not cut out the meat and get the nutrition directly and, in doing so, get all the phytonutrients and fiber that are lost when plants are processed through animals and none of the harmful effects of eating meat? It is Meatless Monday, y’all! Try it at your home, then add another day, then another to live longer and live stronger!
It is Transition Tuesday and we have mentioned that giving up dairy and processed meats are the two things you can do that will most impact how you feel, function, and live. Once you have given them up, try removing other meats like chicken, beef, pork, fish, and turkey. It also helps to get together with friends who are plant-based and share recipes, have potluck dinners, and go to restaurants together that have great alternatives to choose from. Very importantly, remember that you influence everyone around you. When you are eating out and they mention how you are eating and you tell them how much better you feel, you will make a difference in their lives - and what could be better? Have a terrific Tuesday everyone!
Studies show that vegan athletes have significantly superior aerobic capacity and endurance, lasting 25 percent longer on cycling tests – even though in the studies they were significantly older! There are potential reasons - higher muscle glycogen storage, antioxidant and anti-inflammatory properties of their diet, and superior aerobic capacity. It is so important to understand that athletes benefit from a vegan diet. The “No-meat Athlete” is a great book to explain more! Have a wonderful Wednesday everyone!
A study of diabetics who ate the same calories and exercised the same, but one group was vegetarian and the other was not, showed that vegetarians had better body weight. How is that possible when they are given the same number of calories? Just eating meat-free led to significantly more weight loss—about six pounds more, and more waist loss, lower cholesterol, and less superficial fat. But most importantly, significantly more visceral fat loss - that most dangerous, deep belly fat. They also had better control of their diabetes and better mental health, while more effectively improving their physical ļ¬tness. WOW!
Grilled Corn Succotash
Ingredients:
6 ears of cleaned sweet corn.
1 cup edamame
2 T lime juice
1 large red bell pepper, quartered.
1 leek, chopped.
2 cloves garlic, minced.
½ tsp paprika
½ cup slivered fresh basil
Small fresh basil leaves
Lime wedges
Directions:
Cook corn and edamame in boiling water for 3 minutes and drain. Combine 1 T of lime juice and 1 T of water. Brush over the cooked corn, bell pepper, and leeks. Grill, uncovered, over medium-high heat for about 10 minutes until lightly charred, turning as needed and brushing with additional lime juice mixture. Transfer to a cutting board and chop after cooling, cutting corn from the cobs. In a bowl combine corn, bell pepper, leek, edamame, garlic, and paprika. Stir in basil and 1 T lime juice. Sprinkle with basil leaves and serve with lime wedges and it is a party in your mouth on this fantastic Friday.
And here is your blast from the past!
We know that beans are SUPER powerful, plant-based proteins that are loaded with prebiotics and antioxidants, but which are the best ones for our health? The top five are pinto beans, black beans, small red beans (not the larger kidney beans), garbanzo beans, and in number 1 place are LENTILS! Lentils are perhaps the "best among all tested legumes for the development of a dietary supplement for promoting heart health and preventing cancers." Simply adding beans to a meal, including breakfast, slows down our stomach emptying so you feel fuller longer, and reduces oxidative stress and inflammatory responses, just to name a few benefits. When subjects were fed a cup of chickpeas daily for 3 weeks, bad gut bacteria were crowded out, and the good bacteria increased, allowing our gut microbiomes to be healthier! Add beans to your plantified plates and have a terrific Tuesday everyone!
Established in 1965, the IARC is the international agency for research on cancer. It aims to find preventive measures and to reduce the burden of and suffering from cancer. They classify carcinogens - those substances that cause cancer - into groups. For example, Group 1 carcinogens have sufficient research findings to be classified as "carcinogenic to humans." It is important to know that many tobacco compounds, alcoholic beverages, and processed meats are listed - because they cause cancer. What we drink and eat matters so much when it comes to cancer. Live longer and live stronger by avoiding tobacco, alcohol, and processed meats like ham, bacon, sausage, deli meats, hot dogs, and cold cuts. Have a wonderful Wednesday everybody!
In 2015 US Dietary guidelines advised eating less sugar… and the soda-funded "International Life Sciences Institute" sponsored a review which concluded that the guidelines were simply not trustworthy. It is an example of how opinions are biased due to industry funding, as it was paid for by companies like Coca-Cola, Hershey, Red Bull, and the makers of Oreos. And, the writers of the research swore they were not biased, but that turned out to be false… so they had to retract those statements. There were some bright spots – candy companies like the makers of Snickers, Skittles, and M&M’s broke ranks with the other food companies and denounced the paper. They knew that telling people to ignore guidelines to cut down on sugar made them all look bad. The best way to get your sugar is from nature's candy – a plethora of fruits that are sweet AND loaded with fiber and nutrition!
It is "Fix it Friday" and we are fixing our favorite veggie sandwich! Ikaria, Greece is one of the five Blue Zones in the world where people live longest and best, and their sourdough bread is a staple there. Start this sandwich off with two thick slices of the bread and drizzle olive oil on it, then toast it in the oven. Spread your favorite hummus on the untoasted side of the bread. Layer on thinly sliced tomato, avocado, and cucumber, a small handful of peeled and grated beet, a small handful of grated carrot, and your favorite greens like spinach or arugula, drizzle on balsamic vinegar and then add the other piece of toasted bread to the top. And welcome to raw beets! Beets contain nearly ALL the nutrients we need - loaded with vitamins and minerals and low in calories and fat. Slice up all the veggies, have a variety of greens, various bean, and hummus spreads, and let everyone make their own on this fantastic Friday!
