Five Benefits of a Plant-Based Diet
Food is a powerful tool—especially when it comes to your health. Research has shown that eating a plant-based diet has the ability to vastly improve health and well-being. Plant-based foods contain the vitamins, minerals, phytonutrients, and antioxidants that your body needs for strength, energy, and zest—all while protecting you from disease. Don’t be tricked into thinking a plate of grains, legumes and veggies is plain, boring, or mundane. In fact, you can take any dish from your favorite restaurant and turn it into a delicious plant-based meal. Learning more about what “plant-based” really means and trying new veggie-filled recipes will help you experience the mental and physical benefits of plant-based eating for yourself. Here are five reasons why you should consider eating a plant-based diet—as well as a few of recipes to help you kickstart healthy habits. What is a Plant-Based Diet? “Plant-based” is an umbrella term that is often used interchangeably with vegan, but these terms do not actually mean the same thing. Veganism means that a person does not consume any animal products, including dairy, eggs, meat, or fish. Alternatively, vegetarianism – sometimes confused with veganism – means abstaining from fish and meat, though people may consume dairy products or eggs. A plant-based diet means that your meals mostly consist of plants: fruits, vegetables, grains, legumes, nuts, and seeds. It may also incorporate high-quality animal protein, such as grass-fed beef or pasture-raised eggs. Think of a plant-based diet as one consisting of whole, minimally processed foods coming from nature. Going plant-based does not mean you need to completely stop consuming animal products. Think of committing to a plant-based diet as shifting towards more nutritional balance. If you’re a meat lover, you can still consume animal products! Adding more plants into most diets, and achieving more balance via added fiber, vitamins and minerals, can still offer many advantages. In fact, the more plant-based foods you consume, the healthier you will be. Have you ever heard of Blue Zones? “Blue Zones” refers to geographic areas where people have lower rates of chronic disease, and more overall longevity, than other areas. Some Blue Zones include Japan, Sardinia, Costa Rica, and Icaria (an island in Greece). One thing common to a Blue Zone is that inhabitants primarily eat a 95% plant-based diet rich in legumes, whole grains, vegetables, nuts, and seeds—all of which reduce the risk of death. Plant-Based Diets: Why Try It? The benefits of a plant-based diet are extensive. Studies have shown that eating a plant-based diet reduces your risk of obesity, heart disease, diabetes, and cancer. Need more reasons to try a plant-based diet? Take a look at all the things trying to go more plant-based” can do for your quality of life. 1. Aids in Weight Loss The research is clear—plant-based eaters tend to be thinner and lower in body mass than those who eat a diet high in inflammatory foods such as meat, dairy, and processed foods. Plant-based diets are helpful in weight loss because they contain an abundance of foods that are high in fiber, which slows digestion and keeps you full and satisfied for longer. These foods also tend to be lower in calories and higher in nutrients, which promote good gut health. A healthy gut results in a strong immune system and even increases the secretion of mood-boosting hormones. When you’re happy and healthy, you’re more likely to make empowered eating choices, move your body regularly and participate in other healthy activities—all of which not only keep you healthy but also have a positive impact on your waistline. 2. Balances Blood Sugar The foods that you eat directly impact insulin resistance. Consuming whole foods that are low on the glycemic index—such as nuts, seeds, and healthy fats—keeps your blood sugar balanced. This helps you stay satiated longer and reduces sugar cravings. According to the National Library of Medicine, a vegetarian diet is associated with a substantial reduction in diabetes incidence. Dr. Michael Greger, physician and author of How Not to Die, often advocates for lowering the risk of chronic disease through a whole-food, plant-based diet. He furthers the findings of the study by explaining that a plant-based diet could even reverse diabetes. 3. Decreases Risk of Cardiovascular Disease In the past, some studies have surmised that our genetics alter our risk of death from heart disease. Yet a migrant study shows that it is actually diet and lifestyle which play more of a role. According to a study led by Dr. T. Colin Campbell, Professor Emeritus of Nutritional Biochemistry at Cornell University, chronic disease is much less prevalent in those eating a plant-based diet. Additional studies have also shown the benefits of plant-based diets for your heart. Dr. Dean Ornish, the President and Founder of the non-profit Preventive Medicine Research Institute, highlighted how heart disease could be reversed using proper nutrition. According to the Journal of the American Heart Association, plant-based diets are also associated with lower incidences of cardiovascular disease and mortality. Plant-based foods—which are often not processed—contain loads of fiber and very little saturated fats and cholesterol, which is a winning combination of nutrients for heart health. 4. Improves Sleep A good night’s sleep is refreshing and important for your daily success and overall health. Plants have high levels of sleep-inducing nutrients such as fiber, isoflavones, and phytonutrients, helping to bring you some peace when your head hits the pillow. Getting a majority of your protein intake from meat can be taxing on the digestive system, which can impact your sleep. Plant-based foods also can contain tryptophan and melatonin, which are known to aid in good sleep. Plus, if you struggle with achy muscles or sleep apena, the anti-inflammatory benefits of going plant-based could help you catch more zzz’s. 5. Supports Brain Health Some people think that a decline in brain health is an inevitable part of aging, but that doesn’t have to be the case. Research has shown that there is a direct correlation between healthy food and lifestyle choices,
How to Prepare Jackfruit and Cook With This Tasty Meatless Protein Option
If you’re trying to become more plant-based, jackfruit may be the meatless Monday hero you are looking for! Similar to tofu, its neutral flavor can make it a blank canvas for a wide range of sauces and ingredients. The texture also allows it to take on the same flavor profile as many meat dishes. Jackfruit has a pretty impressive nutrient profile to boot—so let’s take a look! Jackfruit Nutrition Facts One cup of sliced, raw jackfruit provides about 150 calories, 3 grams of protein, 38 grams of carbohydrates, and 1 gram of fat. Jackfruit is an excellent source of vitamin C (about 25% of recommended daily value) and potassium (about 16% of daily value), as well as a fairly good amount of vitamin A, magnesium, copper and manganese. How to Prepare Jackfruit Large and in charge, jackfruit can seem overwhelming at first glance. It’s prickly on the outside and can get as heavy at 120 pounds! Once the hard exterior is cracked open, you’ll find dark yellow, fleshy pods on the inside. Reminiscent of chestnuts, these pods can be eaten as is, but are definitely more palatable when cooked. When unripe and green in color, jackfruit is remarkably similar in texture to chicken, making it a great plant-based substitute for meat. The ripe fruit tastes better in sweet dishes, or when added to yogurt or oatmeal. When working with the jackfruit, it is best to use plastic gloves and cover your counter with parchment paper as things can get sticky. Jackfruit has a natural latex (sap) that can get stuck on your hands and requires some effort to remove it later on. Step-by-Step Instructions for Preparing Jackfruit: Step 1: Thoroughly wash jackfruit and place onto a parchment-lined cutting board. Cut off both ends of the fruit. Step 2: Slice fruit vertically, cutting in half through the core. Slice each half into quarters. Step 3: Stand each quarter on the flat side and slice away the white, sturdy and fibrous core. Repeat with remaining quarters and discard core. Slice each quarter into 3- to 4-inch wedges to easily work through the next steps. Step 4: To get to the yellow edible fruit pods, use your hands to pull the pod away from the white fibers, completely removing it from the rind. You may want to coat your fingers in coconut oil to manage the sticky sap. Step 5: Remove the seeds inside the pod by splitting it along its natural seams. Remove seeds and reserve for roasting or boiling, if desired. Step 6: Boil pods for 20-30 minutes, season and serve. When cooked, the flavor and texture is reminiscent of potatoes! You can also purchase canned jackfruit if tackling the whole fresh version seems overwhelming! Join the Movement With These Tasty Jackfruit Recipes Ready to start testing out this vegan and vegetarian staple in recipes? We have a few delicious options to get you jumping on the jackfruit bandwagon. Vegan BBQ Pulled Jackfruit (Image: Alphafoodie) This recipe from Alpha Foodie uses fresh jackfruit (not canned) for a fresh take on pulled pork that you can add to a variety of meat-free dishes. Add it to tacos, sandwiches … and even pizzas! Tropical Jackfruit Salsa (Image: The Fresh Market) The Fresh Market grocery chain created this ridiculously good recipe that pairs jackfruit with pineapple, cucumber and red pepper for a refreshing salsa to pair with crispy tortilla or plantain chips. Beer-Braised Jackfruit Enchiladas (Image: Home-cooked Roots) Thanks in large part to the Instant Pot, this recipe by Home Cooked Roots is packed with flavor. Pressure cooking the jackfruit in a beer broth with green chiles and spices delivers a juicy jackfruit that’s a perfect base for this enchilada dish. Just top with your favorite salsa (maybe a certain tropical fruit salsa, or a salsa verde of your choice,) cilantro, and a little cheese and sour cream (vegan or dairy) for a delicious new entree that might join your regular rotation! (Image: Shutterstock)
The Summer Produce You Should be Stocking Up on Right Now
Our typical summer activities look a little different this year. Beach visits, big backyard barbecues and vacations have been put on hold (sigh). But that doesn’t mean we can’t enjoy our seasonal treats (we’re looking at you, popsicles!). From watermelon and cherries to zucchini and tomatoes—your local market is a rainbow of delicious colors (and we love them all!). Eating produce in peak season means you are getting the most nutrients, and if you’re buying them locally, even better! Studies have shown that the fruits and veggies locally grown have higher levels of vitamins and nutrients because they haven’t suffered a nutritional breakdown that transportation and processing can cause. That bag of spinach in your fridge could have lost up to 90 percent of its nutrient content by the time it hits your table. Whether you hit up your local farmers market or grocery store, there’s an abundance of seasonal options loaded with healthy benefits. To get you started, here’s a list of our top picks to steam, grill and blend all summer long. APRICOTS A highly nutritive fruit containing vitamins A and E, and the compounds beta-carotene, lutein and zeaxanthin all shown to promote eye health. Sweet and tart, apricots can be enjoyed fresh or dried. I like to add them to dinner and top chicken or steak. For a trip to the savory side, turn to this Chickpea Tagine recipe. BLUEBERRIES We all know blueberries are a powerhouse superfood. High in fiber and antioxidants, the nutrients they contain can neutralize the free radicals known to cause cellular damage that may lead to premature aging or the development of disease. Add them to a parfait for a gorgeous and good-for-you breakfast or even to a grain side dish. CHERRIES Available at their peak from late June through August, cherries are another antioxidant rich, deeply colored fruit brimming with fiber, potassium and vitamin C. High in polyphenols, cherries have anti-inflammatory properties that may reduce the risk of chronic conditions like heart disease and diabetes. Don’t set aside cherries for dessert. Incorporate the juicy fruit right into dinner by tossing some onto a yummy salad. WATERMELON A refreshing summer staple, watermelon is one of the most hydrating foods there is. Also, high in lycopene and vitamin C, watermelon benefits brain health and its nutrients may delay the onset and progression of Alzheimer’s disease. Try Watermelon Pizza for a fun snack. BEETS Loaded with vitamins and minerals, beets contain a high concentration of dietary nitrates, compounds that convert to nitric oxide in the body which dilates blood vessels. This results in a blood pressure lowering effect helping to reduce the risk of heart attack and stroke. Step out of your cooking comfort zone by making this Beet Bourguignon and Pilaf dish. CUCUMBERS Packed with water and soluble fiber (eat the peel!) cucumbers also contain flavonoids and tannins, compounds especially effective at preventing free radical damage. A known powerhouse in the beauty industry, cucumbers have cooling and anti-inflammatory benefits when used topically over the eyes or in a face mask. Pair this Cucumber Feta Greek Yogurt Dip with some kale chips at your next snack sesh. It’s fresher and lighter than those heavy, packaged dips found on the store shelves. TOMATOES Technically a fruit from the nightshade family, we treat tomatoes as vegetables in our preparation and consumption of them. A great source of vitamin C, potassium, folate and vitamin K, tomatoes consist mostly of simple sugars and insoluble fiber. Switch up your typical leafy green salad to this Tomato Cucumber & Mint Salad. ZUCCHINI Zucchini is one of the most versatile of veggies. You can grill, blend or bake it in a variety of ways. It contributes to good gut health via soluble fiber which acts as a prebiotic that feeds the good bacteria living in your gut and may reduce the symptoms of some gut disorders such as IBS, Crohn’s disease and ulcerative colitis. It also works well in this Sweet Potato Zucchini Bread. (Image: Shutterstock)
Diets Decoded: The Mediterranean Diet
Is the Mediterranean Diet healthy? We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets.) However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you one by one so you can figure out which (if any) is right for you. We’ll explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life (with recipe suggestions). The One-Liner The Mediterranean Diet is inspired by the traditional diets of people who live around the Mediterranean Sea, particularly in Greece and Southern Italy. It emphasizes plant-based foods like fruits and vegetables, whole grains, and legumes, plenty of extra-virgin olive oil, and fresh fish. True followers focus on eating seasonally (although depending on where you live, the seasonal foods available may not exactly be those that are available near the Mediterranean). How you eat also matters: preferably with friends and family while enjoying red wine and each other’s company. RELATED: Olive Oil vs. Coconut Oil: Which is Healthier? What You Eat Tons of fresh veggies, some fruit, whole grains like brown rice, beans, and nuts. Fish and chicken are key, especially flavored with fresh herbs and spices. Dairy is included occasionally—in the form of fresh cheeses and yogurt—as are eggs. While pasta is a staple, it’s usually consumed in small portions at the start of a meal and freshly prepared. Picture a vibrant Greek salad with greens, juicy tomatoes, cucumbers, and feta tossed in EVOO and herbs and topped with a piece of grilled chicken or fish. RELATED: 7 Healthy Chicken Dinners That Actually Aren’t Boring What You Don’t Eat You generally stay away from processed, packaged foods made with added sugar or refined grains and oils. Red meat is limited to an occasional option (i.e. a few times a month), and you stick to olive oil in lieu of other cooking fats like butter and canola oil. Pros and Cons The basics of this diet mirror the basic principles of good nutrition: whole foods, tons of veggies, and healthy fats. (Win, win, win!) Its health benefits are also the most well-documented (of ALL diets, seriously) by research studies. It’s particularly powerful when it comes to heart health. It’s been linked to lowering heart disease risk factors like high LDL cholesterol levels and high blood sugar and to reducing heart attacks and death from heart disease. The diet may also protect your brain as you age. Bonus: the Mediterranean Diet recognizes the importance of enjoying meals (and a really nice bottle of red) with family and friends, which comes with additional mental health benefits. The only potential con is that it may be hard to recreate while trying to eat locally depending on where you live, and some of the benefits may stem from the broader Mediterranean lifestyle. (In other words, if you can move to a gorgeous, remote Greek island, we highly recommend it.) You can also overdo it: it’s easy to go a little overboard on portion size when picking at olives and cheese while sipping red wine. 3 Mediterranean Diet-Approved Recipes Broccoli Rabe Pesto Hummus Salmon and Feta Omelet with Asparagus Cucumber Feta Greek Yogurt Dip Next Up: Is the Paleo Diet healthy?
The Most Unexpected Way to Serve Sweet Potatoes
Sweet potatoes are a healthy staple that land on your grocery list regularly. You’ve roasted, mashed, and baked them, but have you used them in cupcakes? Yes, sweet potato desserts are actually delicious and can be amazingly healthy. You’ve already ditched all-purpose flour and begun baking with healthier flours, but maybe it’s time for you serve the tasty tubers in a whole new way? Solana Nolfo, NLC, is here to help. Nolfo is a star holistic health coach and baker who’s a graduate of The Nutrition School and is also certified by The Institute for Integrative Nutrition. She dreamed up the recipe for these Chocolate Sweet Potato Cupcakes, which also happen to be gluten-free (in case your mother-in-law has celiac disease, naturally) and are packed with other nutritious ingredients. Sweet Potato Dessert To Shake Up Your Baking Routine While the sweet potatoes provide powerful antioxidants like beta carotene, you’ll get servings of healthy fats from both the coconut oil and almond flour. Not to mention the presence of cacao, that magical food linked to cardiovascular health, stress relief, and so much more. Of course, you can keep all that to yourself if your family is really just interested in biting into and savoring the sweet, gooey goodness. They won’t even know you’ve baked a health boost into their sweet potato dessert. You may also want to keep this one on hand for your gluten-free girlfriend’s upcoming birthday (just add candles). Get the recipe here, and learn more about getting Nutritious Life Certified like Nolfo, here. Just imagine all of the desserts you could end up adding sweet potatoes to.
4 Superfoods You Should Definitely Be Eating
When you hear the word superfoods, your mind probably goes right to kale and blueberries, right? Well it’s time for some other “new” superfoods to make it to your Instagram feed. I recently shared four of my faves with Rachael Ray, and you may want to add them to your repertoire of nutritional superheros in place of your old worn out go-tos. Because let’s face it, you can never have enough superfoods on your plate! 4 Superfoods You Should Definitely Be Eating Matcha: Use this bright green powder to replace your morning coffee. Matcha is made from whole tea leaves that are ground into powder form. Since you’re consuming the whole tea leaf (versus steeping and dumping a tea bag) matcha provides you with a super dose of antioxidants – 10 times the amount of traditional green tea. The high levels of both ECGC (a type of catechin) and polyphenols will provide you with anti inflammatory benefits, may improve your blood pressure and play a role in cardiovascular health. Matcha contains caffeine as well the amino acid known as l-theanine. This combination will help to improve your mental alertness and help you focus without the 3:00 p.m. crash you usually get from downing your daily dose of java. Add this powder to warm almond milk to replace your morning latte, blend with Greek yogurt, add to smoothies or even sprinkle on popcorn. Ghee: Use this to replace traditional butter. Ghee is a type of clarified butter that you’re definitely going to want to add to your grocery list. This creamy spread has more short and medium chain fatty acids than traditional butter. What does this mean for your bod? The calories from these fats are burned faster so the energy the ghee provides is more quickly utilized. These healthy fats also benefit your gastrointestinal health and ghee also has more vitamin A, D, and E than the traditional stuff, meaning it can help repair damaged skin, improve your vision, and even help balance your hormones. Use ghee anywhere you would typically use butter. Swipe a teaspoon on a slice of Ezekial toast in the morning, or drizzle a tablespoon over veggies before roasting. The higher smoke point makes it safe to cook at high temps, too. Black Rice: Toss the white stuff, and go for this instead. Slightly lower in calories and higher in protein, white rice pales in nutritional value (and color) compared to its darker rice counterpart. It’s packed with antioxidants called anthocyanins (this is what gives it the dark color) that have been shown to reduce your risk of cardiovascular disease and can improve cognitive function and mental decline. Use black rice to replace white or brown rice. Top a cup of black rice with beans, diced tomatoes, roasted corn, avocado, and grilled peppers to make a super fast and nutrient-packed burrito bowl. Chickpea Flour: This flour could be the new whole wheat. Made of nothing more than simply ground chickpeas, this flour is versatile, wheat free, gluten-free, high in protein, and a wallet friendly option compared to other gluten free flours (I’m looking at you, almond flour). So you can try chickpea flour if gluten makes your stomach turn, or even simply to keep you fuller longer after meals, thanks to its high protein content. Commonly known as ‘socca,’ this chickpea flour crepe recipe is simple, healthy and delicious and the perfect vehicle to be topped with veggies and enjoyed (or try it sweet by adding a little vanilla and cinnamon to your batter).
The Formula for Healthy Smoothie Recipes
People are always asking me for healthy smoothie recipes. And of course, there are MILLIONS of combinations you can throw together with whatever you have in your kitchen at the time, and there are so many delicious recipes out there to try! But I have a go to formula that is perfect for adjusting to your liking. It’s simple, quick, and satisfying. Perfect to sit and enjoy with your morning coffee, to sip on your way to work, or even to enjoy post workout to refuel after a good sweat sesh. Test it out and see what works best for you! Prefer almond milk over hemp? A lover of green veggies? Or are you a more of the banana berry smoothie type? This formula is completely customizable, and in no time everyone will be going to YOU for healthy smoothie recipes! The Formula for Healthy Smoothie Recipes
