Entire Cardiology Journal Dedicated to Plant-Based Diets, "Healthy Diets", and Diabetes Prevention and Reversal

 

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. 

If you are involved in healthcare and eager to learn more, visit PlantritionProject.org!

 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 

It is a known fact that cardiovascular disease is the leading cause of premature death for individuals with diabetes. This is precisely why plant-based diets hold such significance. A whole-foods plant-based diet consisting of beans, whole grains, fruits, vegetables, and nuts, with limited or no processed foods and animal products, is a powerhouse for preventing and treating type 2 diabetes while simultaneously addressing cardiovascular disease, the primary cause of death in the US. 

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

- 1 clove garlic, minced

- 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:

- 1 medium peeled and diced yellow onion

- 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!

Superfood Sweet Potatoes, We Are What We Drink, Evening Walks and a Powerful Pinch of Pepper

 

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. 

A sweet potato is more than just a delicious addition to your plate; it's a nutritional powerhouse that can significantly boost your health. In Okinawa, where women enjoy some of the longest lifespans on the planet, sweet potatoes are a dietary staple. Here are some compelling reasons why you should make sweet potatoes a regular part of your meals: 

1. Nutrient-Rich and Affordable:  Sweet potatoes are renowned for offering exceptional nutritional value for their price. They are packed with essential vitamins, minerals, and fiber, making them one of the most cost-effective foods for promoting overall health 

2. Anticancer Properties:  Sweet potatoes contain a type of protein linked to anticancer effects. Incorporating them into your diet may help reduce the risk of certain types of cancer. 

3. Vibrant Colors for More Nutrients:  The brighter the color of the sweet potato, the higher its nutritional content. Purple sweet potatoes are considered exceptionally nutritious. 

4. Cooking Tips:  When preparing sweet potatoes, consider boiling or microwaving them. These methods help preserve the nutrients better than baking. And don't forget to eat the peel, as it contains valuable nutrients and fiber. 

5. Travel-Friendly:  Sweet potatoes are an excellent choice for on-the-go snacks during your travels. They stay well-cooked in containers and provide a satisfying alternative to the usual apples and oranges. 

6. Meatless Monday Inspiration:  As it's Meatless Monday, head over to nutritionfacts.org for a variety of sweet potato-based recipes that not only satisfy your taste buds but also boost your health. 

Transition Tuesday: Making Healthier Beverage Choices 

Transition Tuesday is all about reevaluating our beverage choices, which play a critical role in our overall health and longevity. Here are some key considerations: 

1. Alcohol Awareness:  Even small amounts of alcohol can have detrimental effects on our health. It damages DNA, causes oxidative stress, depresses the nervous system, and is associated with various cancers. Contrary to popular belief, the supposed heart benefits of moderate alcohol consumption are questionable at best. 

2. Sugary and Caffeinated Drinks:  Sugary and caffeinated drinks, often popular among young people, increase the risk of obesity and related health issues. Reducing their consumption can significantly improve your well-being. 

3. Dairy Dilemma: Dairy products have raised concerns from a health perspective. Transitioning to alternatives like almond milk, oat milk, or other plant-based options can reduce health risks associated with dairy consumption. 

Try It Out: Consider trying a three-week experiment of healthier beverage choices and see how it positively impacts your overall well-being. 

Optimal Timing for Exercise and Fat Metabolism 

Have you ever wondered when the best time to exercise is for effective fat metabolism? Research suggests that the timing of your workouts can make a difference: 

1. Fasted Exercise: Exercising in a completely fasted state, such as before breakfast, may be optimal for most individuals. This approach can help maximize fat metabolism. 

2. Post-Meal Exercise for Diabetics: If you're diabetic or pre-diabetic, consider exercising after meals. Studies have shown that exercising after dinner can reduce blood sugar spikes by up to 30%. Even a short 10-minute walk after a meal can make a significant difference. 

3. Timing Matters: To achieve the best blood sugar control, aim to start exercising about 30 minutes after beginning a meal. Ideally, the exercise session should last around an hour. If you must choose one meal to exercise after, consider making it for dinner. 

Make the Most of Your Evening: Why not take a relaxing walk this evening? It's a simple yet effective way to boost your health and well-being. 

Discovering the Forgotten Flavor: Spicy 

While most people can name the basic tastes, such as sweet, sour, salty, and bitter, there's another flavor that often goes overlooked: spicy. Embracing spicy foods can have remarkable benefits for your health: 

1. Lifespan Extension: Research suggests that regularly consuming spicy foods can lead to a 14% reduction in total mortality risk, meaning a lower risk of premature death. 

2. The Power of Pepper:  Surprisingly, black or chili pepper consumption provides a lifespan extension like turmeric, even at just a pinch a day. Combining black pepper with turmeric can boost its health benefits by an astonishing 2000%. 

Add a Pinch of Pepper: By simply adding a pinch of black pepper to your meals, you're enhancing your health while enjoying a burst of flavor. 

Fix-It Friday: Cheezy Kidney Bean and Rice Casserole 

It's Fix-It Friday, and we have a delicious recipe for you to try: Cheezy Kidney Bean and Rice Casserole. Here's how to make it: 

Ingredients: 

- 1 medium yellow onion, halved lengthwise and sliced into ¼-inch-thick strips

- 4 cups thinly sliced fresh mushrooms

- 1 tablespoon minced fresh garlic

- 1 teaspoon dried oregano, crushed

- 2 cups unsweetened plant milk, such as almond or rice milk

- ¼ cup oat flour

- 3 tablespoons nutritional yeast

- Pinch of ground turmeric

- 1/8 teaspoon freshly ground black pepper

- 6 cups cooked brown rice

- 1 ½ 15-ounce cans kidney beans, rinsed and drained

- 2 cups 1/2-inch broccoli florets

- 2 tablespoons lemon juice or cider vinegar

- 1/3 cup chopped fresh dill

 Instructions: 

1. Preheat the oven to 400 degrees.

 2. Heat a large skillet over high heat and add onion, mushrooms, garlic, and oregano. Cook for 10 minutes, stirring frequently and adding water as needed to prevent sticking.

 3. For the sauce, in a medium bowl, combine the next six ingredients (plant milk through pepper) and 1 cup of water, mixing well.

 4. In a large bowl, combine the cooked vegetables, rice, beans, and broccoli. Add the sauce and lemon juice. Reserve 1 tablespoon of dill for garnish and stir the remaining dill into the vegetable mixture.

 5. Spread the mixture evenly in a 3-quart baking dish and bake for 30 minutes. Garnish with the reserved dill and serve.

 Enjoy your Cheezy Kidney Bean and Rice Casserole on this Fix-It Friday!

 From the archives:

 As we revisit some valuable insights from the past, let's take a moment to reflect on certain behaviors that can either lengthen or shorten our lives:

Behaviors That Shorten Lives:

 - Diets high in processed meats like bacon, ham, hot dogs, lunch meat, and sausage are associated with over 100,000 annual deaths due to heart disease, cancer, and diabetes. Consuming just one serving a day can age you by two years.

 - Being 11 pounds overweight can reduce your lifespan as much as smoking two cigarettes a day or drinking two beers.

 - A single burger can take away 30 minutes from your life, equivalent to smoking two cigarettes after lunch.

 Behaviors That Extend Lives:

 - Regular exercise, even just 20 minutes a day, can add an hour to your life every time you work out.

 - Consuming five or more servings of

  Fruit and vegetables daily can add several years to your lifespan.

 Marvelous Meatless Monday:

 Today's message is clear: let's embrace behaviors that promote longevity and well-being. Have a marvelous Meatless Monday!

 The Remarkable Benefits of Fiber

 Fiber is a fascinating topic in nutrition, as it has the power to influence various aspects of our health. Consider the following findings:

 - Consuming the minimum recommended amount of fiber is associated with a lower risk of developing moderate or severe knee pain.

 - Higher fiber intake can reduce the risk of developing osteoarthritis.

 - Those who consume the most fiber experience a 23% lower mortality rate from cardiovascular disease, a 17% lower mortality rate from cancer, and a 23% lower overall mortality rate.

 High-Fiber Foods to Embrace:

 Include these high-fiber foods in your diet to promote better health: beans, broccoli, berries, whole grains, apples, dried fruits, and nuts. A high-fiber diet can help you live a longer, healthier life. Have a terrific Tuesday!

 Reducing Meat Consumption for a Longer, Stronger Life

 Research from Europe reveals that limiting meat consumption to five times a month may be a prudent choice for children due to the associated cancer risk. Additionally, toxins found in meat, such as flame-retardant chemicals in chicken, can contribute to health issues.

 Opting for plant-based diets can significantly reduce exposure to toxic substances. Transitioning away from meat and eggs has been shown to lead to a significant decrease in toxic heavy metals in the body. Notably, organic meat doesn't offer significant advantages over conventional meat when it comes to carcinogenic contaminants.

 Eating less meat can enhance longevity and overall well-being. Have a wonderful Wednesday!

 Insights on Non-Caloric Sweeteners

 Recent research sheds light on the use of non-caloric sweeteners, such as aspartame, stevia, and monk fruit. While these sweeteners may help reduce sugar intake by about 16 teaspoons per day, they do not necessarily lead to better blood sugar control.

 In fact, those who consume non-caloric sweeteners may eat more during their next meal compared to those who consume regular sugary beverages. From calorie intake, blood sugar level, and insulin response perspective, non-caloric sweeteners are on par with sugar.

 The conclusion is that sweetness is best when it comes from nature's sources, like fruit.

 Fix-It Friday: Fall Harvest Vegetable Chowder

 It's Fix-It Friday, and what better way to celebrate fall than with a hearty Fall Harvest Vegetable Chowder? Here's the recipe: 

Ingredients:

- 1 medium peeled and diced yellow onion

- 3 large, diced celery stalks

- 2 diced medium carrots

- 6 cups of vegetable broth

- 2 diced small zucchini

- 2 diced small, sweet potatoes

- 4 bay leaves

- 2 tablespoons thyme

- Kernels from 4 ears of sweet corn

- 4 cups packed spinach leaves

 Instructions:

 1. In a large pot, sauté the onion, celery, carrots, and 1/2 cup of vegetable stock over medium-high heat for 6 to 8 minutes until the onion is clear.

 2. Add the zucchini, sweet potatoes, bay leaves, thyme, and the 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 an additional 10 minutes. Remove the bay leaves.

 5. Allow the soup to cool, then puree it in a blender. Return it to the pot with the remaining corn and spinach leaves and cook for 5 more minutes.

 6. Stir well and serve hot. Enjoy your Fall Harvest Vegetable Chowder on this Fix-It Friday! 

Simplifying Nutrition with "Food Rules"

 In a world where nutrition advice can be overwhelming, Michael Pollan's book "Food Rules" simplifies healthy eating. Two indisputable facts connect diet and health:

 1. The Western Diet: A diet high in processed foods, meat, added fat, sugar, and refined grains (the standard American diet) consistently leads to various diseases.

 2. Traditional Diets: Non-Western, more traditional diets are associated with better health outcomes and a reduced risk of disease.

 Switching from the standard American diet to a healthier one can result in remarkable improvements in overall health. On this Meatless Monday, make a conscious effort to replace processed foods, fats, sugar, and refined grains with whole, real foods.

 Embracing Food Simplicity

 In his book "Food Rules," Michael Pollan offers simple guidelines for healthy eating. Here are some key principles:

 1. Eat Real Food: Avoid processed foods that lack nutrients and may contain toxins. If your great-grandmother wouldn't recognize it as food, skip it.

 2. Beware of Breakfast Cereals: Avoid cereals that change the color of milk. Many cereals are high in sugar and can contribute to health issues.

 3. Avoid "Lite," "Low-Fat," and "Nonfat" Products: These products often contain added sugars and are not as healthy as they may seem.

 4. Simplify Your Plate: Shop the peripheries of the supermarket or opt for farmer's markets. Choose foods with short shelf lives and those that have been cooked by humans.

 5. Embrace Plant Foods: Focus on plant-based foods, especially leafy greens, and consume a variety of colorful fruits and vegetables.

By following these rules, you can simplify your diet and promote better health. Have a terrific Tuesday!

 More Food Rules for Health

 Continuing with Michael Pollan's "Food Rules," here are additional guidelines to help you make healthier food choices:

 1. Avoid Foods with Too Many Ingredients: Choose foods with minimal ingredients, as they tend to be less processed and healthier.

 2. Skip Products with Unpronounceable Ingredients: If you can't pronounce the ingredients on a label, it's a sign that the food may not be the healthiest choice.

 3. Beware of "Lite," "Low-Fat," and "Nonfat" Labels: These labels often indicate that the product has added sugars or other unhealthy additives.

 4. Trust Your Instincts: Buy foods that you believe your great-grandmother would recognize as real food.

5. Try Wild Foods: Explore wild foods like lambs’ quarters and purslane, which are highly nutritious wild greens.

 6. Embrace Fermented Foods: Include fermented foods like sauerkraut, soy sauce, kimchi, and tempeh in your diet. These probiotic-rich options support gut health and boost your immune system.

 7. The 80% Rule: Practice eating less by stopping before you feel full, snacking less, and eating more slowly. This simple rule can have profound health benefits.

 By incorporating these food rules into your lifestyle, you can simplify your eating habits and enjoy better health. Have a fantastic Friday!

 Resource: "Food Rules, An Eater's Manual" by Michael Pollan

 Note: This content provides information and guidance based on Michael Pollan's book "Food Rules." Always consult with a healthcare professional or registered dietitian for personalized dietary advice.