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Kickstart your week with this healthy vegan meal plan recommended by a registered dietician – Insider – INSIDER

Nov, 25th 2020 7:57 pm, Article Recommended by Dr. J. Smith

According to the American Academy of Nutrition and Dietetics, well-planned vegan diets are healthy for people at all stages of life, including children and pregnant women.

"I recommend vegan or plant-based diets for anyone who wants to prevent or manage lifestyle diseases or who wants to optimize health," says Sujatha Rajaram, PhD, a professor with the Center for Nutrition, Healthy Lifestyle and Disease Prevention at Loma Linda University.

So if you're curious about going vegan, here's a 7-day meal plan as well as more information on what to know about the vegan diet both its benefits and downsides.

"B12 and vitamin D," are the most common nutritional deficiencies on a vegan diet, says Sharon Palmer, MSFS, RDN, who is a dietitian in private practice, author of "The Plant Powered Diet" and a vegan herself.

"The key to a healthy vegan diet is variety and balance," says Palmer. As a general rule, Palmer suggests the following foods to eat and drink on a vegan diet:

Eat often:

Eat in moderation:

Eat less often:

According to Palmer, here is an example of a healthy 7-day vegan meal plan. Adjust portion size to what best fits your daily caloric needs. A typical 2,000 calorie diet might include three full meals that are each 600 calories, and two snacks that are 100 calories each.

Day 1

Chickpea soup packs a flavorful protein punch and is a great option for dinner or lunch. Ben Monk/ Getty Images

Breakfast: Protein-rich, plant-based plain yogurt, such as those from Forager, Kite Hill and So Delicious, with berries and walnuts

Lunch: Tofu-kale-quinoa salad with vinaigrette

Dinner: Vegetable and chickpea stew with whole grain bread

Mid-morning snack: Fruit and nuts

Mid-afternoon snack: Vegetable-based smoothie, such as pumpkin or cucumber

Day 2

Avocado toast with tempeh is a quick and easy vegan lunch option for those on the go. Alexander Spatari/ Getty Images

Breakfast: Whole-wheat toast with mashed avocado and tempeh slices

Lunch: Greek vegetable salad topped with white beans and vinaigrette

Dinner: Seitan vegetable stir-fry with brown rice

Mid-morning snack: Whole grain flatbread with nut butter

Mid-afternoon snack: Fruit slices with nuts

Day 3

Tofu is a great substitute for eggs in the morning, especially in the form of a tasty scramble. Harald Walker / EyeEm/ Getty Images

Breakfast: Tofu scramble with spinach, tomato, and whole wheat bread

Lunch: Pasta cooked with bean, artichokes, kalamata olives, garlic, tomatoes, olive oil, and herbs

Dinner: Chana masala with brown rice

Mid-morning snack: Plant-based yogurt and fruit

Mid-afternoon snack: Fruit with nuts

Day 4

Veggie burgers are a filling and healthy choice to satisfy your cravings for a juicy burger. istetiana/ Getty Images

Breakfast: Whole-wheat toast with peanut butter, orange wedges

Lunch: Power bowl with quinoa, vegetables, edamame, and almonds

Dinner: Veggie burger with whole grain bun, lettuce, tomatoes, avocado, condiments

Mid-morning snack: Hummus with vegetables

Mid-afternoon snack: Fruit slices with nuts

Day 5

Smoothies are a great way to get lots of fruits and veggies into your diet. Add a nut butter for extra protein. Julia Murray / EyeEm/ Getty Images

Breakfast: Protein-rich plant-based yogurt with banana and sliced almonds

Lunch: Vegetable chili with whole-grain crackers

Dinner: Vegan chickpea vegetable paella

Mid-morning snack: Fruit and nut smoothie

Mid-afternoon snack: Apple slices with tahini

Day 6

Bananas and peanut butter are a filling snack. Peanut butter provides a lot of protein to keep you full longer. HelpingHandPhotos/ Getty Images

Breakfast: Breakfast burrito with corn tortilla, black beans, and sauted vegetables

Lunch: Greek pita with white beans and cucumber-tomato salad

Dinner: Thai tofu vegetable stir-fry with brown rice

Mid-morning snack: Peanut butter with banana

Mid-afternoon snack: Whole grain flatbread and pumpkin or sunflower seeds

Day 7

Oatmeal topped with nuts and fruit is another filling and satisfying dish. Oats are a great complex carb and the addition of nuts adds protein. Arx0nt/ Getty Images

Breakfast: Steel-cut oats with fruit, plant-based milk, and walnuts

Lunch: Black bean tacos with a side of roasted broccoli

Dinner: Polenta topped with roasted eggplant, mushroom, beans, and red pepper ragout

Mid-morning snack: Fruit and nut butter smoothie

Mid-afternoon snack: Trail mix

While they may seem similar, there are some key differences between the terms vegan, vegetarian, and plant-based:

The vegan diet is actually based from vegetarianism, which became popular amongst a large percentage of Hindus during India's Vedic period (c. 1500 c. 500 BCE). Then in the 1940s, a modified version of the diet was created by a group of non-dairy vegetarians, and the term "vegan" was coined.

The main dietary difference between vegetarians and vegans is the latter eat no animal products, including dairy, eggs, honey, and gelatin. Many vegans also avoid animal products to take a stand against animal cruelty and exploitation.

Rajaram says that many studies show that vegan and plant-based eating can improve health. Major health benefits include:

Weight control: The types of foods that vegans eat, including fruits, vegetables, whole grains, nuts, seeds, and legumes, are high in fiber and health-protective phytonutrients. Rajaram says eating plant foods that are nutrient-dense can help increase satiety or fullness and can even lead to weight loss. A 2013 study found that a group following a vegan diet for 18 weeks lost about 9.5 pounds whereas the control group lost less than a pound. Research also shows that plant-based diets help prevent and help manage type 2 diabetes.

Lower cholesterol and blood pressure: If your cholesterol or blood pressure is too high, you may be at risk for heart disease . Studies show that a vegan diet could help. A 2017 review analyzed 49 studies comparing plant-based diets with omnivorous diets to test their effects on blood cholesterol. While vegetarian diets lowered total cholesterol, LDL, and HDL levels compared to omnivorous diets, those who followed vegan diets saw the greatest reduction in lipid levels. In addition, a 2020 analysis of studies found that plant-based diets lower blood pressure.

Longevity: All of the health benefits of a vegan diet, including weight control and lower cholesterol and blood pressure, also lead to a lower risk of dying from heart disease, according to a 2019 study. Research has also shown that vegan diets may even lead to a reduction in the risk of getting cancer.

"There are two ways that a vegan diet can be unhealthy," says Rajaram. "One way is by eating processed foods, like potato chips and soda. They are plant-based but are not 'whole foods,' which make up a healthy vegan diet. The second way a vegan diet can be unhealthy is to not get the appropriate nutrients your body needs, even if you're eating a whole-food-based vegan diet."

The best way to tackle these challenges is to work with a registered dietitian, says Rajaram, especially if you've never eaten a primarily plant-based diet.

Here are some ways Palmer helps clients incorporate important nutrients like B12 and vitamin D into their meal plans:

While people new to a vegan diet are often concerned about whether or not they'll get enough protein, Palmer says (and research confirms) that a well-planned vegan diet provides adequate protein.

"If you have severe food allergies, such as to soy, tree nuts, or gluten, you may have difficulty following a vegan diet," says Palmer. Similarly, she says, if you have digestive conditions that are triggered by high fiber consumption, you may have difficulty with a plant-based diet.

On a practical level, you may experience some difficulties making vegan food.

Yet finding vegan ingredients is easier than ever. "We're so lucky that today you can find vegan food alternatives, like veggie burgers, vegan butter, and plant-based milks, at your local supermarket," says Palmer. Many items require little or no cooking or additional preparation, she says.

For a family that doesn't embrace vegan eating, "try modifying family favorite recipes, like lasagna, or start meatless Mondays and make a veggie pizza," says Palmer. Not all of Palmer's family members are vegan, and sometimes they grill their own piece of fish or chicken to accompany plant-based foods.

Choosing a vegan diet is a great way to maximize your chances of leading a long and healthy life. Today you can often find vegan foods and alternatives at your local supermarket.

A great way to start is to try eating a healthy, fulfilling vegan diet for one week. Try following a vegan meal plan that offers plenty of plant proteins, whole grains, fruits, vegetables, beans, legumes, nuts, seeds, and fortified plant-based milk.

"If you're not ready to become a vegan, taking even small steps toward whole plant-food eating is beneficial," says Rajaram. "Even just deciding not to eat red or processed meat will help you begin to see more health benefits."

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Kickstart your week with this healthy vegan meal plan recommended by a registered dietician - Insider - INSIDER

I gave up veganism and the science says other midlifers should too –

Nov, 25th 2020 7:57 pm, Article Recommended by Dr. J. Smith

If your GP prescribed a diet which carried twice your current risk of breaking a bone, would you happily stock up on the ingredients? Or might you wonder why on earth anyone would adopt an eating regime that requires specialist shopping and NASA levels of nutritional knowledge, whilst threatening a skeleton as brittle as winter twigs?

This week, research was published suggesting that vegans are at almost twice the risk of broken bones as meat-eaters. As yet, its unclear whether thats because vegan diets tend to lack calcium and protein, or due to the fact that vegans tend to be thinnerand have less padding to break their fall. The long-term study also began in 1993, when vegan products were less available and unfortified now, an entire industry is dedicated to adding supplements to animal-free products and the average vegan has a full supermarket aisle, rather than a dusty Tupperware stack, to choose from.

Still, to follow the science, its increasingly apparent that a vegan diet isnt necessarily healthy, unless its meticulously planned to include fortified foods and milks, added vitamins and bonus omega-3 capsules. Yes, it can help to stave off certain cancers and heart disease, but it can also cause weak bones, exhaustion, anaemia and severe vitamin B deficiencya factor in dementia.

I know all this because for three years I was a committed vegan. I was editing a vegan food magazine, and had access to all the nutritional information out there. But I was also busy, and failed to eat like a celebrity with a dedicated macrobiotic chef and a nutritional analysis app. As a result, I developed a severe nickel allergyand permanent exhaustion.

As a peri-menopausal woman, my diet was doing me no goodand, after a headmistress-y lecture from one of the many specialists I visited in search of a diagnosis, I introduced sustainable fish and dairy again. Even a pescatarian diet carries a 25 per cent higher risk of broken bones, according to the study, but as a bleeding heart animal lover who doesnt want to destroy the planet (and went vegetarian in 2005), reverting to a full meat diet feels impossible. Increasingly, however, purely for health reasons, Im wondering if I should.

Yet despite the ongoing scientific studies suggesting that pure veganism is not the nutritional holy grail, one look at social media suggests that if, we all turned vegan overnight, not only would the planet immediately be saved butwed all live to be powerfully bendy centenarians on a rainbow diet of grains and vegetables.

Over the last few years, the number of vegan recipe accounts has expanded like chia seeds in water (actually, they make a revolting gel, like slick frogspawn, despite featuring in every other recipe).

While some suggested dishes are carefully planned to include protein and vitamins, there are thousands where visual appeal is prioritized over any health benefits, with endless streams of Buddha bowls a collection of disparate grains, pulses and vegetables that have apparently achieved zen by not including meat or dairy.

Then theres ersatz vegan replicas of mainstream dishes, like tofu fish, eggless pancakes and whipped fake cream, facon sandwiches... few ever question whether a constant diet of either replacement foods or pure vegetables is healthy; the very fact of its moral goodnessis enough to garner strings of approving heart-emojis.

It would be fine if these were just useful suggestions for eating less meat (I am all for that). But many of the Insta-influencers promote themselves as nutritionists, dispensing well-meaning advice and health wisdom, which often directly contradicts qualified dietitians.

Its also a fact that most of these glowing chickpea-gobblers are under 35, and too young to feel the effects of any nutritional loss. For those of us chugging into our 50s, however, particularly women, a balanced diet has never been more vital, as menopause weakens muscles and thins bones.

When I consider what constitutes a good diet now, I often think of my grandma, who sailed through middle age slim and fit, and lived healthily to 87. Her post-war diet involved plenty of home-made chicken soup, daily fish or meat and veg, not many puddings and a gin and tonic every night. We dont yet know how the recent veganism boom will affect our health long-term, but as I age, Im inclined to listen to experts rather than a gorgeous 23-year-old grinning over a plate of roasted quinoa.

In my heart, Id love to be vegan again. But my body isnt so keen and increasingly, it seems that hoary old recommendationeverything in moderationis the best diet advice there is.

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I gave up veganism and the science says other midlifers should too -

Best meal kit delivery service: We review the best meal kits here – Medical News Today

Nov, 25th 2020 7:57 pm, Article Recommended by Dr. J. Smith

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

The best meal kits cater to people with different dietary requirements and preferences. There is now a wide range of meal kit delivery services available, so people with different dietary needs have more options if they struggle to find the time to plan and cook meals.

This article will look at several of the best meal kits, focusing on why they might suit people with particular health conditions and dietary preferences.

Meal kits are a subscription service where a company sends customers measured ingredients and a recipe. The idea is that the person follows the recipe and makes a homecooked meal without planning or shopping for groceries.

Companies that offer meal kits have a variety of plans. A person can select meals for the whole week or just a few days. Some allow for customization, such as choosing premium options or meals based on their dietary preferences.

People living with certain conditions, such as diabetes or gluten intolerance, or those who follow a specialized diet, such as Paleo or plant-based, will need a service that provides meals for that diet.

Please note, the writer has not tried these products. All information is research-based.

A person living with diabetes needs to manage their blood sugar levels carefully. What they eat plays an essential role in preventing blood sugar spikes and complications.

According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), a person living with diabetes should include the following foods in their diet:

Planning what to eat can be a challenge for some people living with diabetes. A meal delivery kit may help by providing planned and individually portioned diabetes-friendly meals.

Learn more about healthful foods for diabetes here.

BistroMD is a meal delivery service that specializes in creating custom diets, including the Diabetic Meal plan.

According to bistroMD, dietitians knowledgeable about diabetes plan all the meals, and chefs prepare them.

All meals on the bistroMD diabetic program contain 25 grams (g) or less of net carbohydrates.

A person can choose a full program plan, including meals for breakfast, lunch, and dinner for 5 or 7 days, or a lunch or dinner plan.

Bistro MD is available for purchase online.

People living with gluten intolerance follow a gluten-free diet or significantly reduce their intake of gluten. According to one review, while celiac disease only affects 1% of people in the United States, non-celiac gluten intolerance is much more common, affecting around 6% of people in the U.S.

Learn more about gluten-free foods here.

According to Green Chef, they are the first meal delivery service to have received certification from the Gluten Intolerance Groups Gluten-Free Food Service program (GFFS).

Although the company offer several dietary meal options, including Keto, Balanced Living, Plant-Powered, and Carb-Conscious, gluten-free options are only available on the Keto and Carb-Conscious plans. There is currently no vegetarian, gluten-free plan.

Green Chef have also received certification related to the use of organic produce from USDA organic and CCOF Organic.

Green Chef is available for purchase online.

When following a vegan diet, a person does not eat meat or other animal products, including milk, honey, and eggs. Their diet is entirely plant-based.

On the other hand, a vegetarian does not eat meat but still consumes animal products, including dairy products, such as cheese, milk, butter, and sometimes eggs.

According to Harvard Health, a plant-based diet has several potential health benefits.

These include reducing the risk of:

People following a plant-based diet need to be mindful of consuming all of the essential nutrients and ensure they are eating a wide variety of foods.

A plant-based diet that is high in processed foods can be unhealthful, which is why those following vegetarian and vegan diets need to eat mostly whole, nutrient-dense foods.

They may also need to supplement nutrients that may be missing from their diet, including:

People should talk to their doctor or dietitian before trying any restrictive diet, particularly if they live with any underlying health conditions.

Learn more about a vegan diet here.

Veestro is a meal delivery service that provides 100% plant-based meals. Their plant-based meals include gluten-free and high protein options.

A person can choose between 1030 meals from the A La Carte menu or leave it up to Veestro to select the meals with the Chefs Choice option.

They also offer a weight-loss plan, which involves choosing 3 meals a day for 5 or 7 days.

Veestro is available for purchase online.

The paleo diet focuses on a person eating whole foods. The diet stresses the importance of only eating foods that were available to humans during the Stone Age. This means that processed foods, including healthful options such as tofu, are not part of the diet.

According to some research, a paleo diet may be low in calcium. However, a well-planned paleo diet rich in whole, nutrient-dense foods and fiber-rich vegetables can be a healthful choice.

People should talk to their doctor or dietitian before trying any restrictive diet, particularly if they live with any underlying health conditions.

Learn more about the paleo diet here.

Like other meal kits, Trifecta take the stress and guesswork out of meal planning and offer plans that contain 57 days worth of meals with the option of 14 meals per day that can include breakfast.

Triftecta claim that their produce is seasonal, ethical, sustainable, and organic.

The Trifecta Paleo kit is available here.

Meal kit delivery services help people reduce the amount of time spent on meal planning and grocery shopping, without compromising on healthful, tasty home-made meals. The best type depends on a persons needs and will accommodate specific dietary requirements.

Several companies offer specialized meal kits suitable for people living with underlying health conditions, such as gluten intolerance or diabetes.

People following a plant-based diet or who want to try a few plant-based meals a week may find specialized meal kits beneficial.

A person should talk to their doctor before switching to a new dietary plan, particularly if they have any underlying health conditions.

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Best meal kit delivery service: We review the best meal kits here - Medical News Today

Vegan Cam Newton Reveals His Plant-Based Thanksgiving Menu – The Beet

Nov, 25th 2020 7:57 pm, Article Recommended by Dr. J. Smith

For anyonescrambling to figure out what to eat on Thanksgiving, look to New England Patriots Quarterback, Cam Newton for inspiration. Newton revealed what heis eating for hissecond vegan and turkey-less Thanksgiving on the sports radio show, The Greg Hill Show.

Newtontalked toradio personalities Greg Hill, Danielle Murr, and Jermaine Wiggins on the morning show about the Patriots'disappointing lossagainst the Houston Texans. After talking about the upset, the hosts turned to the subject of Newton's favorite vegandishesfor Thanksgiving.

Newtonis planning on having various dishes influenced by the Gullah Geechee culture, which include descendants of enslaved West Africans who live in coastal areas and islands in North Carolina, South Carolina, Georgia, and Florida. and makingthese dishes vegan with plant-based meat alternatives.

My family is kind of Geechie when it comes to having rice with everything. My family does great red rice with sausage but you can kind of transform that with either Beyond or Impossible meat instead of sausage and mac and cheese- I found a way to do that, too, said Newton.

When it comes to Thanksgiving sides, Newton doesn't have to make change his traditional recipes to fit his lifestyle. There will be some alternative meals for sure. Everything that you probably have for your Thanksgiving, I can still do outside of like turkey You got stuffing and youve got collard greens, said Newton.

Newton first went vegan in 2019 after suffering an injury to his shoulder, which he had surgery on. He made the switch to a vegan diet with the goal ofrecovering faster from injuries but ended uploving the way he felt and stuck with it. He told ESPN, he felt "like a rookie again" at the age of 31 while eating a vegan diet.

This past July, Newton teamed up with PETA in an ad totell the world that you don't have to eat animal products to be built like an NFL superstar. The tagline: Built Like a Vegan, shows Newton in a heroic pose."I've seen such a remarkable change in the way my body responds to the food that I eat," Newton told PETA.

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Vegan Cam Newton Reveals His Plant-Based Thanksgiving Menu - The Beet

Impossible Burgers Arent Healthy, And Thats The Whole Point – Gizmodo Australia

Nov, 25th 2020 7:57 pm, Article Recommended by Dr. J. Smith

When you go to a restaurant and order a hamburger, do you think to yourself, Ah, yes, this meal will be so nutritious? Or do you try to ignore the kilojoule count while thinking, I want the greasy sandwich that will taste so good but make me feel so bad?

Im guessing its closer to the latter. So why is it suddenly a big deal that plant-based burgers, designed to mimic the flavour and texture of beef hamburgers while potentially being better for the planet, arent that healthy?

You might have noticed that nutritionists and the meat industry are dunking on increasingly popular plant-based burgers, such as the Impossible Burger and the Beyond Burger, because they arent healthier than beef burgers.

But that isnt the point. If youre wanting a nutritious, heart-healthy meal, you can and should eat vegetables and whole grains and fruits and all the other stuff that everyone knows they should be eating.

The goal of taking on a vegetarian or vegan diet, or even just eating less meat, is to support animal welfare and to choose foods whose production contributes less to global warming. A vegetarian diet is not necessarily healthier than an omnivorous diet, and thats OK.

The nutritional status of the Impossible Burger doesnt matter, because, like a regular hamburger, its a treat. You shouldnt eat an Impossible Burger every day, just like you shouldnt eat a hamburger every day.

Plant-based food, a hip new name for vegan food (often venture capital-funded vegan food), is having a moment. Companies are attempting to mimic the flavour and texture of your favourite meat, milk and egg-based products using plant-based fats and proteins.

Among the most hyped of these plant-based foods is the Impossible Burger, a soy protein-based patty thats pink on the inside thanks to an iron-containing, plant-derived molecule. Impossible Burger meat is available in many US grocery stores now.

Some online pseudo-scientists, animal rights activists and the creators of the What The Health documentary have used various techniques to try to convince people that plant-based diets are innately healthier than diets that include meat.

They can be healthier, but they are not innately healthier. A conscious diet that includes a diverse array of vegetables and whole grains with some dairy, eggs, chicken, fish and even the occasional hamburger, while generally minimising added sugar and processed foods, is much healthier than a vegan diet of super-processed veggie burgers, Oreos and McDonalds french fries.

The point of a plant-based diet isnt to live a healthy life, though of course you can live healthily as a vegan. The point is to reduce your impact on the environment, to fight the overuse of antibiotics in livestock raising, and to promote animal welfare more generally.

And indeed, if you read the Impossible Foods mission statement, you wont find much about the innate healthfulness of the hamburger (other than the same word, nutritious, you might find on a box of sugary cereal) because again, the burgers nutrition is not the point.

Youll find plenty about their core goal: To drastically reduce humanitys destructive impact on the global environment by completely replacing the use of animals as a food production technology.

Ill admit that the Beyond Burger includes some health food buzzwords in its marketing, but I also think that the Beyond Burger smells like cat piss.

Livestock raising accounts for 15 per cent of the worlds greenhouse gas emissions, more than half of which is due to cattle. We treat animals the same way we treat petrol, and slaughter them in ways that plenty of people consider to be inhumane. These plant-based meats are meant to offset that.

Why are people trying to recreate hamburgers and chicken nuggets instead of just selling carrots and broccoli? Ive hung out with enough Silicon Valley startup vegantrepreneurs to know that their overarching goal is to convert more people to plant-based lifestyles for animal rights and tenuously environmental purposes.

They think that the way to do this is to recreate whatever people are already eating, often with a weird stereotype of a guy in a pickup truck from Alabama in mind as their target audience. Im not sure if it actually works for converting people to alternative burgers.

But I can say that I personally have started to try out a vegetarian lifestyle (again, for animal rights and tenuously environmental reasons), and sometimes I just want to shove a greasy, salty, tomato sauce-slathered disk-on-a-bun into my pie hole and feel like a piece of crap all night. The Impossible and Beyond burgers let me do that.

You should not be eating these burgers daily. The entire point of plant-based burgers is to let meat-avoiding people occasionally indulge in the same garbage as everyone else and to give a reasonable meat facsimile to folks interested in dabbling in vegetarianism. Or maybe you can love eating meat and also happen to love the taste of some of these alt-burgers.

Regardless of your motivation, you know you should be eating a salad and youre choosing to eat something decadent instead.

Im not promoting the Impossible Burger. I dont think venture capital-funded fake meat is the solution to the capitalist problem that giant agribusinesses would like to continue to make money at the expense of the environment. I think the solution is a radical rethinking of the entire food production system.

But at least there are companies trying to do something.

So, no. The Impossible Burger and the Beyond Burger are not healthier than hamburgers. This should not be a surprise and it should not dissuade you from trying one if you feel like it. Try to distance vegetarian and vegan diets from healthy lifestyles in your mind if you want to be healthy, remove heavily processed foods and added sugar from your diet and spend 30 minutes a day exercising.

But Earth is in the midst of an environmental catastrophe, and we should all be focusing on ways to lessen our impact through the decisions we make.

This article was originally published 22/9/19.

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Impossible Burgers Arent Healthy, And Thats The Whole Point - Gizmodo Australia

Doctors Tell U.K Government Going Vegan Can Reduce Severity Of COVID-19 – Plant Based News

Nov, 25th 2020 7:57 pm, Article Recommended by Dr. J. Smith

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A group of clinical experts has told the U.K government going vegan can reduce the severity of COVID-19.

15 top doctors have written an open letter to the government. It advises that a plant-based diet is an effective way of fighting health issues such as obesity, T2 diabetes, and heart disease. These are all major risk factors for COVID-19.

The letter has been signed by experts such as Emanuel Goldman, Dr. Shireen Kassam, and Professor Richard Kock.

The Government is set to ban junk food adverts before 9 pm and end buy-one-get-one-free promotions, the letter reads.

These are positive steps. But, the Governments health strategy roundly fails to mention possibly the single biggest thing as Britons we can do to tackle the obesity crisis.

Going vegan is one of the simplest, cheapest things Britons can do to slash the risk of becoming seriously ill with COVID-19. Now more than ever before its time to embrace the benefits of a plant-based diet before its too late.

The clinicians are also backing the #slashtheriskcampaign created by vegan charity Viva!.

The campaign will see billboards across the country making clear the stark health benefits of a plant-based diet..

Juliet Gellatley is the director of Viva!. In a statement sent toPBN, she said: Today some of Britain and Americas top clinicians are delivering a very clear message.

A healthy vegan diet can help you lose weight, reverse Type 2 diabetes and protect heart health, reducing your risk of severe Covid-19.

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Doctors Tell U.K Government Going Vegan Can Reduce Severity Of COVID-19 - Plant Based News

From The Whole Enchilada Casserole to Cinnamon Crumble Coffee Cake: Our Top Eight Vegan Recipes of the Day! – One Green Planet

Nov, 25th 2020 7:57 pm, Article Recommended by Dr. J. Smith

Ready, set, recipes! Here are our just published, fresh-out-the-mill recipes in one convenient place! These are the top vegan recipes of the day, and are now a part of the thousands of recipes on ourFood Monster App! Our newest recipes include enchilada casserole and coffee cake, so if youre looking for something new and delicious, these recipes are it!

We also highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based and allergy-friendly recipe resource to help you get healthy! And, dont forget to check out ourPopular Trends Archives!

Source: The Whole Enchilada Casserole

All the warm, comforting flavors of enchiladas, layered up with jalapeo queso, topped with vegan cheese and baked until golden and bubbling. Were talking tangy, spicy, smoky, cheesy, not super authentic but ultra delicious! This The Whole Enchilada Casserole by Melanie McDonald takes a little time and involves a few stepsbut its all super easysuch as turning on the oven, pressing a button on the blender and assembling your tasty, lasagna-esque layers like a boss. You can even make the queso, the enchilada sauce and the filling up to three days in advance. Then put it all together at a later date or assemble the whole thing, cover tightly and pop it in the fridge or freezer for another day.

Source: Pumpkin Spice Protein Balls

These Pumpkin Spice Protein Balls by Vicky Coates are Autumn Snack Heaven. The perfect combination of pumpkin, nut butter, protein powder, and seeds in one little healthy powerhouse ball. They are Gluten Free and Vegan.

Source: Cinnamon Crumble Coffee Cake

This Cinnamon Crumble Coffee Cake by Kristen Genton is absolutely fantastic! Not too dense, not too sweet, just the right touch of cinnamon, crumbly, and perfect for any time of the day.

Source: Date-Sweetened Peanut Butter Freezer Fudge

Imagine a fudgy bite, perfectly sweetened with dates and lightly salty from the peanut butter. Then top that with melted chocolate for the most delicious chocolate peanut butter flavor combination. This Date-Sweetened Peanut Butter Freezer Fudge by Caroline Doucet the ultimate sweet and salty dessert. The cacao butter gives it a rich, fudgy texture that doesnt harden completely when frozen.

Source: Cozy Pumpkin Porridge

This protein and fiber-rich pumpkin porridge is a perfect autumnal breakfast to keep you warm and your tummy satisfied for longer. Plus, this Cozy Pumpkin Porridge by Tania Pilcher is vegan and gluten-free.

Source: Pomegranate Beet Citrus Smoothie With Mint and Ginger

This Pomegranate Beet Citrus Smoothie With Mint and Ginger by Viktoria Radichkova loaded with antioxidants, and vitamins, spiced with mint and ginger, this smoothie is detoxifying and immune boosting. The smoothie is loaded with fresh citrus flavors, and it tastes bright and refreshing due to the mint, and ginger.

Source: Cucumber Tomato Salad with Creamy Garlic Dressing

This Cucumber Tomato Salad with Creamy Garlic Dressing by Kristina Humphreys features crunchy cucumbers, salty greens, and juicy cherry tomatoes are diced together in this light and refreshing salad. Tossed with a generous amount of Creamy Garlic Dressing, each vegetable is covered in the savory and flavorful sauce. Vegetables diced into tiny pieces are much more enjoyable to eat, plus they get completely covered in the dressing and absorb all its amazing flavors.

Source: Quick High-Protein Vegetable Stir-Fry

This Quick High-Protein Vegetable Stir-Fry by Laura Grosch is an easy dinner idea to upcycle leftover veggies and refuel after a workout. The high protein content comes from edamame pasta.

For those of you interested in eating more plant-based, we highly recommend downloading theFood Monster App with over 15,000 delicious recipes. It is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about theenvironmentalandhealth benefitsof aplant-based diet.

Here are some great resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to theOne Green Planet Newsletter!Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content. Please considersupporting us by donating!

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From The Whole Enchilada Casserole to Cinnamon Crumble Coffee Cake: Our Top Eight Vegan Recipes of the Day! - One Green Planet

10 Quick and Great Reasons To Go Vegetarian – Longevity LIVE – Longevity LIVE

Nov, 25th 2020 7:57 pm, Article Recommended by Dr. J. Smith

Way back when being vegetarian was being the odd one out but now, as the movement has grown in popularity, its easier than ever to go veggie! Everywhere you go nowadays, theres a vegetarian or even vegan option to accommodate those who dont eat meat. Vegetarianism has been endorsed by celebrities from Morrissey to Natalie Portman, and more doctors than ever before are advocating for vegetarianism as the healthy choice.

It used to be that eating meat was necessary for survival. As we live in an age where meat is a commodity, consuming it is now a lifestyle choice rather than a necessity. Its also often an unhealthy lifestyle choice, contributing to health issues like obesity and heart disease.

We also live in an era of increasing animal rights and environmental concerns, wherein eschewing meat is crucial for adhering to better morals. So, whether you are turning to vegetarianism because of an animal rights movement, or simply because you want to get healthier, the benefits of going vegetarian are numerous. Its never been easier, or tastier!

Numerous studies have shown that those who eat a plant-based lifestyle live longer. One such study, in the British Medical Journal, found that vegetarians live longer than meat-eaters by an average of six years! This is because the health benefits of being veggie are huge vegetarian diets are usually rich in fiber, nutrients, antioxidants, vitamins, and minerals, which all strengthen the immune system and slow down the aging process. It can also reverse many diseases.

Heart disease is the number 1 cause of death in many societies today, and vegetarian diets are naturally lower in saturated fats and cholesterol (which cause heart disease). As well as having a lower risk of heart disease, a vegetarian diet can actually reverse coronary heart disease!

There is some evidence to suggest that vegetarians have a lower rate of cancer than others who eat meat. Meat consumption, particularly red meat, has consistently been linked to cancer as it is a carcinogenic. Eating your fruits and veggies has never been easier, or better for you!

Obesity is an epidemic sweeping the Western world, and owes to a lifestyle that does not favor health supersize meals, BBQs, and stress-eating. Simply changing our diets to one more plant-based can have huge effects on the risk of obesity, actually lowering the chance of becoming obese by 43%!

Following a vegetarian diet has been proven to make the dieter lose twice as much weight as a meat-eater. A vegetarian diet does wonders for the metabolism!

Global warming is rapidly increasing the likelihood of the end of life as we know it. By the mid-20th century, as global temperatures spike, rising sea levels, and climate crises will become the norm. You can help counter this by simply skipping the meat animal agriculture creates huge amounts of greenhouse gases, which contribute to climate change.

Whatever your stance on animal emotions, theres no denying that they feel pain like any other living creature, and factory farms are inhumane and outdated places of cruelty.

Whether its from not eating our lovely feathered and furred friends, or due to the lower levels of arachidonic acid in plant-based diets, being a vegetarian is great for your mental health!

Meat is full of bad bacteria hormones, herbicides, pesticides, and antibiotics. This is because theyre fed to animals like cows during the factory farming process, and become concentrated in

animal flesh.

Aside from meat costing more than your average veggie meal, youll save a bunch on healthcare costs in the future!

Katherine Rundell is a content writer at UKWritings and Academized.She enjoys hiking and traveling, as well as cooking delicious vegetarian food. Also, she blogs on the Boomessays website.

Continued here:
10 Quick and Great Reasons To Go Vegetarian - Longevity LIVE - Longevity LIVE

12 Seasonal Sweet Potato Recipes to Enjoy During the Holidays! – One Green Planet

Nov, 25th 2020 7:57 pm, Article Recommended by Dr. J. Smith

Sweet potatoes are wonderful year-round. However, there is something especially cozy about eating them during the holiday season. From sweet potato ice creams and cinnamon rolls to sweet potato curries and stews, this root vegetable is so versatile and delicious. If youre in the mood for sweet potatoes this season, weve got you covered. These 12 seasonal sweet potato recipes taste amazing and will get you into the holiday spirit!

We also highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy!

Source: Cinnamon Rolls with Sweet Potato Filling

A simple, plant-based, whole wheat cinnamon roll recipe filled with sweet potato and cinnamon filling. Sweetened with pure maple syrup. These Cinnamon Rolls with Sweet Potato Filling by Natalie Martin MS, RD and Lexie Staten MS, RDare amazing!

Source: Indian Spiced Sweet Potato Fries With Parsley Cashew Dip

These Indian Spiced Sweet Potato Fries With Parsley Cashew Dip by Crazy Vegan Kitchenare delicately seasoned with an Indian-inspired spice blend. Serve them along with the creamy parsley cashew dip to complement your favorite veggie burgers.

Source: Sweet Potato Chili

This Sweet Potato Chili by Marina Yanay-Triner is a delicious, easy and hearty vegan chili recipe.

Source: Herb Roasted Autumn Harvest Bowls

These Herb Roasted Autumn Harvest Bowls by Megan Calipari areeasy, delicious and so filling. Its full of a variety of textures and flavors, and its also great for meal prepping! Youll be obsessed with theseHerb Roasted Autumn Harvest Bowls!

Source: Sweet Potato Ice Cream

This Sweet Potato Ice Cream by Emily Brees is like a cousin to pumpkin pie. This creamy and decadent cashew-based ice cream is spicy and cool nobody would ever guess that it actually contains sweet potato! A topping of pecans complements the ice cream and if youre feeling it, add a dollop of coconut whipped cream.

Source: Sweet Potato and Lentil Patties

Another delicious veggie burger recipe is here. It has a tangier base thanks to the chives and great texture. This recipe also uses basic ingredients that you just might have sitting in your pantry waiting to be used. You have to try these Sweet Potato and Lentil Patties by Robin Browne!

Source: Indian Dosa with Spiced Sweet Potato

Authentic dosa pancakes are made by soaking, blending and fermenting black gram lentils (urad dal) and rice. So, this version is a take on dosa pancakes, which are wrapped around an aromatic spiced sweet potato and chickpea filling. You can serve these Indian Dosa with Spiced Sweet Potato by Jo Prattwith some mango chutney and coconut yogurt mixed with chopped coriander and lime juice, or raita.

Source: Gluten Free Sweet Potato Gnocchi With Homemade Sauce

This Gluten Free Sweet Potato Gnocchi With Homemade Sauce by Robin Browne is such a yum dinner to have on a cozy evening. This Gluten Free Gnocchi is healthy, filling, vegan and fun to make!

Source: Gluten Free Sweet Potato Power Cookies

These Gluten Free Sweet Potato Power Cookies by Ashley Smyczek are almost like bite-sized granola bars! Not only do they make the perfect snack, but you can even take them for breakfast on the go!

Source: Cheesy Broccoli, Quinoa, and White Bean Bake

This Cheesy Broccoli, Quinoa, and White Bean Bake by Allie Penneris a healthy vegan meal thats big on flavour and satisfaction factor!

Source: Smoky Sweet Potato Soup

This soup is smoky but not overly so, a little sweet but still savory, and super-satiating. Though the toasted bread is optional, a crusty slice of sourdough is the best choice to accompany this Smoky Sweet Potato Soup by Jackie Sobon!

Source: Cottage Pie

Good old family classic Cottage Pie by Tania Pilchermade vegan friendly and is a perfect family comfort food dish for a chilly day. Plus, its vegan, gluten & dairy-free!

Reducing your meat intake and eating more plant-based foods is known to help withchronic inflammation,heart health,mental wellbeing,fitness goals,nutritional needs,allergies,gut healthandmore!Dairy consumption also has been linked many health problems, includingacne,hormonal imbalance,cancer,prostate cancerand has manyside effects.

For those of you interested in eating more plant-based, we highly recommend downloading theFood Monster App with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about theenvironmentalandhealth benefitsof aplant-based diet.

Here are some great resources to get you started:

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to theOne Green Planet Newsletter!Lastly, being publicly-funded gives us a greater chance to continue providing you with high quality content. Please considersupporting usby donating!

More here:
12 Seasonal Sweet Potato Recipes to Enjoy During the Holidays! - One Green Planet

What Is the Endomorph Diet? What Can You Eat on the Endomorph Diet? –

Nov, 25th 2020 7:55 pm, Article Recommended by Dr. J. Smith

When everything seems to have a mysterious double-meaning, it probably comes as no surprise that we think our body shape might provide clues to what foods it wants you to it. For instance, if you've been told your body type is endomorph, you've probably wondered if there's a magical diet plan that will bust fat like none other. So is there? We asked nutrition and exercise experts to explain what the endomorph body type is and what the best diet is for an endomorphic person to follow.

Back in the 1940s, a psychologist and physician named William H. Sheldon created a new method of somatotyping, a.k.a. classifying human bodies into three different groups according to the way they look:

The theory is that everyone can be placed, neatly, into one of these generalized categories, but this is not always the case as many people display characteristic traits of multiple body types, says Chris Gagliardi, the Scientific Education Content Manager for the American Council on Exercise (ACE) and an ACE certified health coach and personal trainer. For example, he points out that someone with a "pear-shaped" body has a thin upper body and more fat around the thighs and hips, while someone with an "apple-shaped" body has more fat around the waist, but thin arms and legs. The idea of body types originated to compare body shape to personality and delinquent behaviors, says Gagliardi. More current methods of assessment involve looking at objective measurements such as the amount of fat mass and fat-free mass an individual has.

Since people with this body type are said to have higher levels of body fat, most diets for endomorphs revolve around eating protein and fats while limiting carbohydrates. I typically recommend to my clients a low-carb diet, but not a ketogenic one, as Ive found that most of the women I work with find it challenging to maintain a ketogenic diet for a long period of time, says Rachael Attard, a certified personal trainer and nutritionist and the creator of the 3 Steps to Lean Legs Program. She advises people with an endomorph body to focus on healthy whole-food sources of protein and fat such as fish, lean meat, eggs, beans, avocado, nuts, coconuts, and olive oil.

Endomorphs dont have to and probably shouldnt cut out carbs completely: Attard says vegetables, sweet potatoes, oats, berries, and legumes are all smart carbohydrate options. When it comes to carbs, I recommend eating your carbs after your workout as this is when your body uses them to replenish and build muscles, not store fat, she says. She even created a calculator to help clients figure out how many daily calories they should consume and what portion of them should come from proteins, fats, and carbohydrates according to the persons height, weight, age, body type, and activity level. However, the most important part is finding a regimen that works for you and your goals, that does not feel too restrictive or overwhelming, Attard explains. This is the only way to maintain a healthy body and lifestyle in the long run.

While a low-carb diet may work for some people with an endomorphic body, its not a surefire strategy that will work for everyone with that body type. Generally, the thought process for this kind of dietary pattern has revolved around altering macronutrient intake based on someone's body fat to muscle mass ratio, says Ryan D. Andrews, M.S., M.A., R.D., R.Y.T., C.S.C.S., principal nutritionist and adviser for Precision Nutrition. To say that there's robust scientific evidence supporting this dietary pattern as a way to improve public health would be misleading and inaccurate. Andrews says its possible that following an endomorph dietary pattern may help you reach your weight goals, but it could also distract you from addressing your foundational food-related behaviors. This body-type dieting creates rules and regulations that make day-to-day nutrition choices unnecessarily complicated and restrictive, which may lead to rebound overeating, a preoccupation with certain foods, and can even move someone further away from their goals, Andrews says. The most important nutritional behaviors include emphasizing a variety of minimally processed foods, eating plenty of plants, ensuring enough protein, eliminating nutrient deficiencies, noticing and responding to hunger and fullness cues, eating slowly, and staying hydrated with beverages that don't contain high amounts of added sugars.

It depends on what your goals are! My personal belief is that it is best to exercise, eat, lead a lifestyle, and adopt habits that will support goal attainment rather than trying to do what is best for your body type, says Gagliardi. A primary goal for many endomorphs is centered around weight loss or increasing fitness levels, but when it comes to exercising to reach these goals, it is important to start at a level that allows you to comfortably accomplish what you set out to do. Essentially, if you arent very active right now, its vital to start slowly and then build from there in order to avoid injury or burnout. If youre already active, youll have to intensify or change the exercises youre currently doing if you want to see changes on the scale.

First, keep in mind that the body type someone has is a by-product of many different factors including genetics, food choices and amounts, physical activity, stress, trauma, inequalities, sleep, job, social support, and the list goes on, says Andrews. The good part of that is that you shouldnt feel like the shape of your body is entirely your doing. The bad part of that is that youll likely have to make changes in several aspects of your life if you want to alter your body. But you can change it. You are not stuck with your body type, says Gagliardi. Because body type is based on physical characteristics this means it can be changed. He notes that those changes take time, consistency, hard work, and adjustments in your behavior, habits, and lifestylebut its possible.

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What Is the Endomorph Diet? What Can You Eat on the Endomorph Diet? -