Ask Keri: Should I Cook My Veggies or Eat Them Raw?

Keri says: Here’s the deal: Just eat them! Whether they’re cooked or raw, all veggies are fair game. No need to overthink it. The truth is, most people aren’t hitting their daily veggie goals, so if you’re getting them in—no matter how you prep them—you’re doing your body a huge favor! High veggie consumption is associated with: That said, there’s actually a little science that breaks down the differences in benefits. Scientists believe that you do, in fact, get more calories from the same amount of food when it’s cooked, as opposed to raw. The way we measure calories doesn’t factor in the energy your body uses to digest food. This is known as the thermic effect of food (TEF), the amount of energy it takes for your body to digest, absorb, and metabolize the food you eat. So, when you cook your food, you’re doing part of the job for your body. Translation? Your body has less work to do and burns slightly fewer calories. On the flip side, with raw foods, your body has to work harder, which means you actually burn off some of the calories while digesting. Cool, right? Is it true that cooked vegetables offer lesser nutritional value than raw vegetables? Some science has shown that water soluble vitamins like B and C may be lost when vegetables are cooked. The largest amount of vitamin loss was found in veggies that had been boiled.  On the other hand, antioxidant availability may actually go up in some cooked veggies. Research shows that cooking some of your veggies actually increases levels of certain antioxidants such as beta-carotene in carrots and lycopene in tomatoes (the amount of vitamin C however is shown to go down). This is why you may have heard that cooked tomatoes or tomato sauce was better for you than eating them on your salad.  So, the net net of it all? Veggies are veggies whether you eat them cooked, or raw. You can rest easy if you enjoy your veggies roasted over raw and feel free to consume the “extra” unknown calories in cooked veggies (there’s not enough of them to count). Personally, I’m all about mixing it up, because when you prep them in different ways, you’ll end up eating more! So get your veggies in beginning at breakfast and straight through to dinner and don’t stress about the prep method (as long of course they are not sitting in a pool of butter or cheese.) (Image: Unsplash)

The Amazing Artichoke: How to Steam Them, Cook With Them and Much More

Spring is just around the corner, and that means one thing: Delicious spring veggies are going to be showing up in produce aisles very soon. One of my all-time favorite spring veggies is the artichoke. Why do I love artichokes so much? Read on to find out. Health Benefits of Artichokes Artichokes have a unique flavor that works well in many recipes (and you know you love them in dips!) But there are numerous health benefits to artichokes as well. They are low in fat and calories but rich in vitamins, minerals, antioxidants and fiber. They have been popular for their ability to lower cholesterol, improve digestion and boost heart, brain and liver health. Artichokes also contain a powerhouse flavonoid called luteolin, which protects the brain—particularly from brain fog—while increasing memory, fighting inflammation and free radicals, and preventing cholesterol formation. Artichoke leaf extract encourages your body to process cholesterol more efficiently, leading to lower overall levels. It also helps prevent plaque deposits in your arteries, thus helping in the fight against heart disease. (The battle is real!) It’s no wonder that artichokes are native to the Mediterranean region and a staple of the uber-healthy Mediterranean diet. I’ve even highlighted them in my book, “The O2 Diet”, because artichokes are not only healthy but they’re delicious and fun to eat. Yes, artichokes can be intimidating with their prickly thorns, spiky leaves and fibrous, hairy choke. But once you learn how to work with them, you’ll be hooked. I promise. Below, watch my quick tutorial on how to steam them if you want to eat them in their most wholesome state. 10 Simple Steps to Steaming an Artichoke View this post on Instagram A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) Step-by-Step Guide to Steaming an Artichoke 1. Pick an artichoke with tight leaves that feels dense. 2. Rinse it thoroughly in cold water. 3. Cut the tips of its leaves (or bracts) off and trim the remaining leaves. 4. Rub lemon across the trimmed top to reduce oxidation. 5. Cut the artichoke stem so 1 inch remains. 6. Place it in a steamer and bring the water to a boil. Steam for approximately 30 minutes. 7. Remove artichoke from steam and appreciate its amazingness! 8. Peel off the outer leaves. 9. Eat the artichoke by scraping the leaves between your teeth. 10. Peel off the soft baby leaves and cut off the fuzzy part (choke). Enjoy! Fun Facts About Artichokes They’re a thistle: Artichokes aren’t technically vegetables, but rather the edible flower buds of a plant in the thistle family. They’re harvested before the plant’s flowers come into bloom. It’s called a choke for a reason: To get to the edible parts of an artichoke, which are the heart and inner leaves (technically called bracts), you first have to strip away the intimidating, inedible parts. This includes the outer leaves (or bract) and the choke, which is the hairy, throat-clogging portion of the plant that buds into a flower if left to mature. A small town in California is the artichoke capital of the world: Castroville in California’s Monterey County not only grows most of the state’s artichokes, but it’s also home to the annual Castroville Artichoke Festival. The fest has been going on since 1960, but has gotten so big in recent years that it had to be moved out of the town to a nearby convention center. Now that I’ve given you a lot of reasons to love artichokes, read on for some artichoke recipes I love. Eat More Artichokes Artichokes can be eaten raw, steamed, baked, roasted, grilled or fried, and their flavor evolves with each iteration. Here are a few delicious recipes featuring the delicious, nutrient-dense and underrated … artichoke! Roasted Artichoke Hearts You can roast them with just a little extra-virgin olive oil, salt, and pepper for a crispy touch. They work as a side dish on their own or as a topper on salads, a flavor enhancer in a spinach artichoke pasta or even in an artichoke soup. Hearts of Palm and Artichoke Salad Hearts of palm and artichokes are the perfect burst of spring flavors in a salad and the antidote for when you’re just tired of the same old kale and spinach salads. Veggie variety not only prevents you from getting bored of your healthy diet, it’s also important to ensure you’re getting in a wide range of nutrients. Stuffed Chicken Breast With Lemon-Artichoke Pesto Artichoke pairs really well with chicken and it plays a starring role in this recipe. Followed by walnuts, fresh basil and antioxidant-rich garlic. It’s a far cry from the standard stuffed chicken of cordon bleu fame, which is typically stuffed with ham and cheese, then breaded and covered with a thick, creamy sauce. The only similarity between that and our recipe is the stuffed chicken. Chicken with artichoke might not be traditional like cordon bleu, but something tells us the French would still approve. (Images: Shutterstock)

Are Foods High in Lectin Actually Bad For You?

Perhaps you’ve come across an eating plan that advises you to consume fewer foods high in lectins. Before you begin eliminating them from your diet, here’s some information on lectins, their impact on your health and the foods that contain the highest amounts. What Are Lectins? Lectins are proteins that bind to carb molecules and are found in the majority of plant-based foods. In fact, approximately 30% of our food contains lectins, according to the peer-reviewed journal Alternative Therapies in Health and Medicine. As their primary function, lectins play a role in protecting plants against external pathogens, such as fungi, viruses and other microorganisms. Are Lectins Bad For You? There are many different kinds of lectins and, for the most part, they’re pretty harmless. However, certain lectins are considered toxic or anti-nutritional, which means they interfere with the absorption of nutrients. (I know, it sounds like something you do not want in your body!) Here’s the reason: Active lectins, or lectins in their natural state, can interfere with the digestion process since the body can’t break them down. Therefore, they can mess with the regeneration of cells that protect the lining in the gut which may allow bacteria and toxins to slip through the gut into the bloodstream. As a result, this gut imbalance can cause gastrointestinal issues (think cramping, bloating, possibly leaky gut syndrome). It may also trigger an immune response, leading to inflammation, which is the process at the root of countless diseases. Furthermore, too many lectins can prevent the body from absorbing essential nutrients such as protein and minerals, including iron, calcium, phosphorus and zinc. Why Trendy Diets Want You to Avoid Lectins This explains why some trendy eating plans promote a lectin-free diet. Steven Gundry, MD, the author of The Plant Paradox and creator of the Gundry Diet, claims that avoiding foods with lectin can lead to weight loss, overall wellness and the prevention of chronic diseases. And followers of the Paleo Diet say you should cut foods that contain lectins from your diet altogether. It’s important to note that there is little to no research that backs up the theory that humans shouldn’t eat lectins. A review of the evidence published in the journal Nature states, “In their whole and cooked form, there is currently no strong evidence from human trials to support the claim that lectin-rich foods consistently cause inflammation, intestinal permeability, or nutrient absorption issues in the general population.” The Good News About Lectins All we really know for sure is that eating high-lectin foods in excess can cause GI distress, but this is true for many healthy foods and is unique to each person. Plus, lectins may have some serious healing properties. Researchers, in fact, are studying how plant lectins may be used in treating digestive system cancers, i.e. colon, liver and stomach. And here’s more good news: You can greatly reduce the amount of lectins in your meals by simply not eating lectin-rich foods raw. (In most cases, you wouldn’t want the raw version anyway!) “More importantly, by reducing lectins, you can still continue to eat high-lectin foods which are filled with powerful nutrients that you don’t want to miss out on,” says Nutritious Life founder Keri Glassman, MS, RD, CDN. “Remember that almost any food causes sensitivity in some percentage of the population, so you need to weigh the negatives versus the positives when making smart food choices,” says Keri. “Of course, you should eat lectins in minimal amounts if you are particularly sensitive to them.” Here, we list seven foods that contain the highest amounts of lectins, highlight their health benefits and point out how to prevent any potential negative side effects of lectins. 7 Foods High in Lectins and How to Minimize Their Effect Legumes Health Benefits This low-fat, cholesterol-free, plant-based food provides the body with protein, carbs and fiber. It’s also packed with multiple nutrients, including folate, iron, copper, zinc, magnesium and B vitamins. Antioxidant-rich beans and legumes are shown to improve gut health, reduce inflammation, manage blood sugar levels and help the body fight off disease and aging. Lectins Alert Beans and lentils top the list, especially soybeans and raw kidney beans (which contain the lectin phytohemagglutinin). Consuming high amounts can cause nausea, vomiting and/or diarrhea in some people. Luckily, most of us don’t eat these foods raw, but it’s worth noting that you should soak raw beans overnight before eating. Also fermenting, sprouting and/or cooking (even pressure cooking) legumes will turn them into a gut-friendly food. And FYI: Canned beans are already low in lectins since they soak in a liquid. Wheat Health Benefits Fiber-rich whole wheat contains calcium, magnesium, phosphorus, potassium and folate. This can help control blood sugar levels, aid in digestion, lower risk of heart disease and keep you regular. Lectins Alert Raw wheat (such as some forms of unprocessed wheat germ like muesli) is loaded with lectins, so those with an ultra-sensitive GI tract may want to skip the wheat germ. Whole wheat products ( such as pasta, bread and flour) contain fewer lectins since these foods have already been cooked. One study found that lectin levels were “undetectable” in cooked whole wheat pasta. Quinoa Health Benefits Quinoa is gluten-free and a complete plant protein (meaning it contains all nine essential amino acids the body cannot produce on its own). Though technically a seed, quinoa is classified as a whole grain due to a similar method of preparation and nutrient profile. Quinoa is packed with manganese, phosphorus, magnesium and folate and is linked with a lower risk of heart disease. Lectins Alert Quinoa isn’t eaten raw, so any processing (cooking, fermenting, soaking) does the trick in removing or greatly reducing lectins. Eggplant Health Benefits This high-fiber vegetable contains antioxidants, vitamin B6, vitamin C and potassium, making it a heart-healthy food. It’s also rich in antioxidants lutein and zeaxanthin, which are essential for maintaining eye health. Lectins Alert This nightshade contains the compound glycoalkaloid, which has pro-inflammatory properties in some people

Vegan Snacks to Pack For the Perfect Road Trip

With the arrival of spring and warmer weather, road trip season has officially begun! Interstate car travel is great, but it can be hard to eat healthfully along the way—a self-care task that can be even harder for vegans. In addition to relying on apps such as Happy Cow to find vegan-friendly restaurants, it’s key to be well stocked before you even hit the road. That’s why we’ve assembled this vegan-approved list of nutrient-dense and (mostly) unrefined snacks to enjoy while you drive past amber waves of grain and purple mountain majesties. Let’s get ready to hit the road! Ready-to-Go Vegan Road Trip Snacks Carrots, celery and apples Of course it’s essential to eat some actual fruits and vegetables every day that you’re traveling! For your road trip, why not pack the ones that are easiest to transport and eat? Some fruits and veggies aren’t as easy to enjoy while driving (berries, peaches, and salads can all get messy), but carrots, celery and apples are basically ready to roll. Bonus: These firm snacks provide a toothbrush-like effect when you bite into them, which is always welcome when you’re spending the day in the car. Peanut butter The tried-and-true go-to snack. Use it for dipping your celery or carrot stick into, or schmear it on crackers. And it doesn’t have to be peanut butter — pick whichever nut butter you like best. When on the go, we especially like single-serve nut butter packets like Justin’s or RX Bar. For reference, almond butter and peanut butter are both high in protein and healthy fats. Hummus The ages-old blend of chickpeas and tahini is a handy and healthy food for eating with fresh veggies, crackers or chips. It’s best to keep refrigerated, but don’t sweat it: If you’re a hummus lover facing many hours in the car, you can probably power through a small container before the day is done—or pack it away in your handy road trip cooler. Dried fruit Dried fruits are easy to eat wherever you are. If you prefer your snacks more crunchy than chewy, look for freeze-dried fruit, which has a longer shelf life and contains no sulfur dioxide (which isn’t always true of heat-dried fruit). Nuts Always a healthy choice, as long as you buy them without too much added salt (or sugar). You also want to make sure to avoid any unhealthy refined oils that can be found in some processed nuts. Energy Bars (Image: Protein Puck) Energy bars are a natural choice for road trip snacks, but not all of them are vegan. Here’s a couple of brands you can choose from for vegan options. Both vegan and gluten-free, hearty Protein Pucks (so named because of their circular shape) definitely fill you up. Depending on how hungry you are, you can easily split one puck between two people. Each one of the four flavors is nut-butter based, then packed with other delicious ingredients (e.g., cocoa and cinnamon; coconut, flax and dates). Worth noting: Some Protein Pucks have a decent amount of added sugar (5-6 grams per serving) and might not be the best choice if you’re looking for a snack with no added sugar. Popular and gluten free, Larabars are made mostly with fruits and nuts. Not all of the flavors are vegan, but many are, including several with vegan-certified chocolate. The 100% plant-based options include banana bread, apple pie, carrot cake and cocoa coconut chew—all delicious. Salty Snacks (Image: Bienna Snacks) Skip the chips and reach for Biena Chickpea Snacks, a popular vegan treat that never skimps on the crunch or taste but still packs plenty of protein and fiber into one serving. The six different flavors of Biena roasted chickpeas include sea salt, habanero and honey roasted. Rhythm Superfoods Kale Chips are vegan, organic and gluten-free. They’re also packed with simple ingredients (kale, sunflower seeds, carrot, apple cider vinegar and lemon juice among them) and 5 grams of protein per serving to help fuel your day. (See below for some simple DIY kale and beet chip recipes.) If you’re looking for some healthy crunch, you can’t beat Mary’s Gone Crackers seed crackers, which are minimally processed, non-GMO, gluten-free and organic. All of their products are also vegan with the exception of Kookies, which are made with sustainably sourced honey. Olives The perfect complement to your salty snacks is olives, a favorite on-the-go treat for Nutritious Life founder Keri Glassman. Briny, bitter olives are high in vitamin E,  powerful antioxidants and heart-healthy oil. “I love to reduce olives in wine to add a little kick. I also add a bit of dried rosemary or thyme for herbal tones,” says Keri. “If you don’t have time for the reduction, at least grab a package of olives at the market and you’ll still get all their important health perks.” Chocolate bars Well, we need at least one sweeter indulgence, and what better option than chocolate? If you prefer milk, then you do you! That said, dark chocolate wins the nutrition war between the two choices. Milk chocolate tends to be higher in sugar; it’s definitely lower in its percentage of cacao, which is where the nutrition lies. Pro tip: The higher the cacao number, the more fiber, minerals and antioxidants you’ll enjoy. DIY Vegan Snacks to Prepare Ahead of Time Homemade vegan muffins Who doesn’t love a good muffin? If you’ve got time to bake a day or two before you leave, do it yourself. You can go traditionally sweet, as with this chocolate gingerbread muffin (enriched with protein powder), or opt for a more savory, high-protein corn muffin. Trail mix Few delicious snacks are as easy to prepare as your own version of trail mix. The best part is: You decide exactly which ingredients you want to include! Of course, it’s a good idea to use mostly unsulfured dried fruit and unsalted nuts. But if you hate raisins? Skip ’em! Love coconut? Add it! Don’t forget other yummy options, like sunflower seeds. Here’s a

Will Going Vegan Guarantee Weight Loss?

Beyoncé, Zac Efron, Serena Williams—these are just a few of many celebrities you’ll find touting how a vegan diet transformed their health and helped them shed pounds. Can you be-like-Beyoncé and lose weight from a vegan diet, too?  Possibly. Following a vegan diet means you cut out all animal products including meat, fish, eggs, and dairy. As a result, vegans rely entirely on plant-based foods including fresh fruits and vegetables, legumes, nuts and seeds, and grains. This means there’s a good chance you’re swapping out high-calorie foods like red meat or cheese for nutrient dense fiber rich whole foods, which may  naturally lead to weight loss. A 2016 meta-analysis of randomized controlled trials found individuals assigned to a vegan diet had the highest rate of weight loss compared to non-vegetarian diet groups.  Here’s the catch: There are still plenty of high-calorie not-so-healthy vegan foods that will probably hinder your weight loss efforts if you load up on them. A diet of bagels, Oreos, and french fries may be vegan, but it’s not the path to greater health or to shedding pounds. Plus, many vegan alternatives to meats or sweets are still sneakily high in calories, saturated fat, refined carbs,  and sugars. They also often contain unhealthy fillers and additives. Vegan or not, eating a diet that is as high in whole real foods as possible always wins. A vegan diet can also be lacking in certain essential nutrients if you’re not responsible. Vitamin B12 is almost solely found in animal products, so vegans should consider taking a vitamin B12 supplement and incorporating fortified foods into their diet. Other harder-to-find nutrients in plant-based foods include calcium, iron, vitamin D and omega-3 fatty acids. Avoiding all animal products can be pretty restrictive for some, so you’ll also want to make sure you’re not cutting too many calories or falling into a cycle of yo-yo dieting.  The good news: A vegan diet can boost your health and lead to weight loss when done correctly. If you’re interested in trying a vegan diet to slim down, just be sure to follow a few guidelines: Prioritize veggies You can thank fiber rich veggies for much of the vegan diet’s weight loss benefits. Vegetables are low in calories and high in nutrients and filling fiber, so piling your plate with these nutrient dense foods will keep hunger at bay while providing disease-fighting compounds. Don’t worry, there’s no need to eat salads on repeat. Check out these hearty, delicious plant-based meals for some inspiration.  Watch your portions Weight loss is not as simple as calories in, calories out, but you’ll still need to watch your portions if slimming down is your goal. Even nutritious plant-based foods like nuts and avocados can lead to weight gain if consumed in excess. Use this hunger hack while you enjoy that black bean burger and sweet potatoes fries. Eat your protein If you’re hoping to build some muscle too, then you’ll want to make sure you’re not missing out on this important macronutrient. Plus, protein will help keep you satisfied for longer so you’re not always running to the kitchen or tempted by vegan sweets. Try plant-based proteins like legumes, whole grains, tofu, tempeh, or protein powder. In a rush? Grab one of these vegan protein bars. Skip vegan treats and processed foods Just because it’s vegan, doesn’t mean it’s healthy. The extensive vegan options now lining grocery store aisles make plant-based diets easier to follow, but many are still overly processed and far from their natural whole food state that is associated with the vegan diet’s health benefits. Keep it simple and the long ingredient lists to a minimum. If you do need a sweet treat, try these vegan ones instead.  The Bottom Line Simply switching to a vegan diet won’t automatically improve your health or make the weight melt off. That being said, it’s likely you’ll notice weight loss if following a plant-based diet means eating more nutritious whole foods and less high calorie animal products and refined carbohydrates. You’ll still need to follow some healthy eating habits if slimming down is the goal, so a vegan diet isn’t your only answer to weight loss. (photo: Shutterstock)

Health Benefits of Flaxseed

Flaxseed—you may not know this, but it appears in so many of your favorite foods; in your morning cereal? Check! In your bread? Check! In your Beyond Burger? Check! So why is it everywhere? Sure, we’ve heard that seeds aren’t just for the birds (see what we did there?), but what exactly makes it such a popular superfood?   Read on to discover why health experts love this little seed and how to integrate it into your own recipes (plus some of our faves to try)! What is Flaxseed? Flaxseeds are harvested from flax plants called Linum Usitatissimum that were believed to have grown first in Egypt, but are now found all over the world. Since the fiber within the seeds is so strong, they were originally used to make clothing fibers before cotton came into play. Today, flaxseeds are more often added to our diets as a nutty-flavored, versatile ingredient. They’re sold in whole seed form, ground flaxseed (or flaxseed meal) and as flaxseed oil. You’ve probably seen them in breads, crackers, and perhaps as a binder in meatloaf or meatballs. Linen clothing is made from cellulose fibers that grow within flax plants, too. RELATED: How to Lower Heart Disease Risk, According to a Top Nutritionist (Including Eating More Flax!) The Health Benefits of Flaxseed  The American Heart Association has tapped flax as one of the top two seeds for your ticker—alongside chia. They’re a good source of alpha-linolenic acid (ALA), a type of unsaturated fatty acid that converts to omega-3 fatty acids generally found only in fish and a few other foods. They also offer a dose of cholesterol-lowering lignans, which are large groups of polyphenols that line some plant walls. (These may also help control blood pressure and reduce the risk for certain types of cancers.) An ample source of fiber, heart-healthy fats, and plant-based protein, a 2-tablespoon serving of flaxseeds contain the following nutritional information, according to the USDA’s Food Data Central database,  130 calories 10 grams of fat 4 grams of protein 7 grams of carbohydrates (including 7 grams of fiber) 8 percent of your daily recommended intake of iron 6 percent of your daily recommended intake of calcium Since flax contains so much protein per bite, it actually will contribute towards your daily protein quota. It’s worth noting, however, that you can overdo it. Since the itty-bitty seeds are so rich in healthy fats, they’re also fairly calorie-dense. All that fiber can do a number on your digestion as well if you’re not used to consuming your recommended 25 to 38 grams per day. Quick tip: Be sure to drink plenty of water with any high-fiber food, including flax, to help your body usher it through the digestive system more easily.  Supplementing your diet with flaxseed has been linked to a lighter body weight, smaller waist measurement, and lower body mass index (BMI)—perhaps due to all of that filling fiber and protein.   RELATED: 3 Edible Seeds That Make Awesome Snacks How to Use Flaxseed in Healthy Flaxseed Recipes Now that you’re well-versed on all of the health benefits of flaxseeds, let’s dish about how to add them to your menu. Since the body has a tough time breaking down the hard outer shell of whole flaxseeds, purchase them pre-ground (or grind the whole seeds yourself) to consume them for the biggest health boost. Note: Ground flaxseeds do spoil faster than whole seeds, so store them in the freezer to extend their lifespan from about a week to 2 months or so. Buy it: Spectrum Essentials Organic Ground Flaxseed ($8.63 for 24 ounces, amazon.com) If your body doesn’t respond well to consuming eggs, trade out the white and yolk of an egg in nearly any recipe with a “flax egg”. (Mix 1 tablespoon flax seeds with 2 ½ tablespoons of water, allow to soak for 5 minutes to thicken, then incorporate into recipes in place of one egg.) Beyond that, flaxseeds work brilliantly as an incognito addition to smoothies, bread recipes, waffle and pancake batters, oatmeal recipes, and even meat mixtures (think meatballs, meatloaf and burgers). Here are some of our fave healthy flaxseed recipes to try this week: (photo credit: Shutterstock)

5 Foods To Reduce Your Breast Cancer Risk

A healthy diet is only one of several factors that can affect the immune system.  And according to Dr. William Li, the choices we make when it comes to food are incredibly important for preventing, treating, and even potentially reversing cancer.  The world renowned physician and scientist believes it is possible to starve cancer with the foods we put into our bodies.  His work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases including cancer, diabetes, blindness, heart disease and obesity—with a huge focus on food. In his book, Eat to Beat Disease: The New Science of How Your Body can Heal Itself, Dr. Li shares the exact foods that we can eat for disease prevention.   “Each of us has an enormous opportunity to take charge of our lives using food to transform our health. More than one hundred foods can enhance your body’s ability to starve cancer and keep cancer tumors small and harmless,” Dr. Li explains. “Food is a powerful resource for cancer prevention.” His research found 40 percent of all cancer could be prevented with diet and lifestyle modifications.  Breast cancer is the most common cancer in women—affecting 1 in 8 women in America in their lifetime.  In honor of Breast Cancer Awareness Month, we sat down with Dr. Li to find out the best foods to eat to stave off the disease. Here’s his top 5: Dr. Li’s 5 Foods To Reduce Breast Cancer Risk Soy It’s time to put to bed the myth that soy is dangerous for breast cancer. Soy contains genistein which starves breast cancer cells by cutting off their blood supply. Women who eat 15 grams of soy protein per day (the amount found in 2 cups of soymilk), were found to have improved survival from breast cancer according to the Shanghai Breast Cancer Survival Study. There is a caveat here, the benefits are for real, unprocessed soy. Stay away from processed soy products including meat alternatives and ingredients like soy protein isolate found in many foods. Also, soy is one of top GMO foods so go for organic when possible.  Pro-tip: Add some tofu to a veggie stir fry. Oily Fish (such as salmon, hake, mackerel) Marine omega-3 fatty acids support immunity to fight breast cancer. According to a recent study, women who ate one serving of fish per day had a 26 percent reduction in risk of breast cancer. For the people who don’t like salmon, the good news is that there are many fish that have even more omega-3’s. Higher levels are found in hake, yellowtail, sea bass—and for shellfish lovers, even Manila clams. Watch out for oily fish that are high up on the food chain, like swordfish and tuna, since they can contain high levels of toxic mercury.   Pro-tip: never deep fry–the healthy oil is already in the fish! Legumes Beans and lentils contain bioactives such as quercetin, kaempferol, and myricetin that have cancer fighting effects. The Nurses Health Study II showed women who ate one cup of legumes per week had a 24 percent reduced risk of breast cancer.  Pro-tip: Soaking beans overnight can lower their gas producing effects. Green Tea  Tea is one of the most popular beverages in the world and contains the cancer fighting polyphenol, EGCG. The Shanghai Women’s Health Study followed 69,000 women and found that those who drank tea at least 3 times per week had a 37 percent reduction in the risk for colon cancer, compared to women who didn’t drink green tea. Another study from British cancer researchers showed that matcha green tea could kill breast cancer stem cells.   Pro-tip: If you use tea bags, make sure you dunk them up and down a few times to extract as much EGCG in the tea. Dunking helps squeeze the EGCG out of the leaves and into the drink, yielding a more potent healthy tea than having the bags sit on the bottom of the cup.  Coffee  Coffee beans contain two bioactive compounds, chlorogenic and caffeic acid, which help your own DNA fight cancer. They unleash a tumor suppressor gene called RARB2 which, in the lab, thwarts the ability of breast cancer cells to grow.  Pro-tip: Don’t add artificial sweeteners to your coffee—they can harm your gut microbiome, which you want to keep healthy since it helps control your cancer fighting immune defenses. (photo credit: Shutterstock)

What Is a Plant-Based Diet, Really?

By Karla Walsh Everyone from Kim Kardashian West to your next-door neighbor are buzzing about it. Nope, it’s not the latest blockbuster film or trendy fashion line—it’s a plant-based diet. And Google Search trends prove that the rest of America is interested, too. But what exactly is a plant-based diet…and how is it different from following a vegan or vegetarian diet? What is a plant-based diet? A plant-based diet means something different to different people, explains Jenna A. Werner, RD, creator of Happy Slim Healthy, but in general, a plant-based diet is a diet that is comprised mostly of foods derived from plants. “In other words, the menu is primarily made up of fruits, vegetables, grains, seeds, legumes, and some animal-based products,” she says. “Each plate is loaded with different colors.” RELATED: 7 Easy Plant-Based Dinners Your Family Will Love So, a plant-based diet can be interpreted as a vegan diet (a.k.a. no animals, eggs, dairy, or honey). But here’s the catch: Vegans who eat a ton of processed foods technically wouldn’t be plant-based. It’s really about what you’re adding to your diet, not what you’re taking away. “Many define a plant-based diet as ‘mostly plants,’ says Stephanie Schiff, RDN, a registered dietitian nutritionist at Huntington Hospital in Huntington, New York. “In this case, the diet is not necessarily even vegetarian.” For what it’s worth, that’s 100 percent our philosophy at Nutritious Life: fill your plate with a variety of fruits, vegetables, nuts, seeds, and legumes, but don’t deprive yourself of healthy animal products, either (see: dairy and grass-fed meat). What can (and can’t) you eat on a plant-based diet? Most view a plant-based diet as a whole foods plan, featuring:  Fruits Vegetables  Whole grains Nuts and seeds Plant-based oils Beans and legumes Plant-based proteins, such as tofu and tempeh Dairy (organic when possible) Meat (grass-fed when possible) Notably, a plant-based diet isn’t necessarily a vegan diet, so meat and dairy are on our list. But a plant-based eater generally abstains from anything artificial because processed foods are often loaded with sugar and sodium and low in vitamins and minerals. Meaning, you’d cut back on: Processed meats Fast food Packaged foods Refined grains “I always encourage my clients to add more fruits, vegetables, and plants to their diets,” Werner says. “More plants mean more nutrients—and more volume.” The health benefits of a plant-based diet Beyond the environmental impacts of eating less meat, numerous studies have linked plant-based diets with lower risk for chronic diseases including type 2 diabetes, heart disease, Alzheimer’s disease, and some cancers. The American Diabetes Association endorses a plant-based diet to control blood sugar and the American Heart Association says a mostly plants plan can reduce the likelihood of having a heart attack, stroke, or another form of cardiovascular disease. Plus, plant foods are full of fiber, which can increase feelings of fullness and prevent overeating. Is a vegan plant-based diet the healthiest of all?   “Some proponents and researchers would have you think so, but there isn’t a definitive answer yet as far as large-scale, evidence-based research is concerned,” Schiff says.  And again, whole foods are an important part of a plant-based diet. So, a lunch of Oreos, Fritos, and beer could be considered vegan, but it’s far from plant-based. Minimally-processed and whole foods are very nutritious, but processed, high-sodium choices begin to decrease the potential wellness wins of eating less meat.  “Check your nutrition labels,” Schiff recommends. “Some of those new meat-like plant-based burgers that look and taste like meat may pack a ton of sodium, and some processed vegetarian products can be full of chemicals. So be careful about what else is in the food you’re eating.”  RELATED: A Simple Guide to the 10 Most Popular Diets A sample plant-based diet menu Breakfast: Blueberry-Ginger Overnight Oats Snack: Chocolate-Cherry Smoothie Lunch: Cucumber Salad with Chickpea, Tomato, and Broccoli Rabe Dinner: Greek Vegetarian Pizza Dessert: Grain-Free Banana-Avocado Brownies The bottom line on the plant-based diet A plant-based diet embodies the Nutritious Life food philosophy perhaps more than any other “trend.” It’s balanced, sustainable, and flexible, all important things in a healthy, long-term diet. Werner believes that the best thing about a plant-based diet is that nothing is off-limits, and you can define what it means to you. “In my opinion, it’s not a ‘diet’ at all, just a great way to include more goodness in your food intake.” Both Werner and Schiff agree: Animal products need not be completely off-limits, but the more plants, the better. “You shouldn’t feel bad if you can’t go totally vegan or vegetarian, and can maybe make it as far as pescatarian, with only fish as your animal protein,” Schiff says. “It’s your diet and your life, and you have to be comfortable with it.”  RELATED: Why Dairy and Plant-Based Foods are Better Together (Photo: Shutterstock)