Caring For Yourself

Food and nutrition research can be confusing. Some studies claim a food or nutrient is healthy while others say the opposite.

Some experts (almost always those profiting off a supplement or product they are selling) promote diets that are at odds with the data (Dr. Atkins is a prime example). 

This creates confusion in the consumer and can lead to a situation where people throw up their hands and say: 'Everything in moderation.'

This is dangerous outcome, especially when the Standard American Diet (or SAD) is leading to the world's highest rates of obesity and chronic diseases like hypertension, type 2 diabetes and heart disease. 

When we look at the OVERALL BODY OF EVIDENCE around food and nutrition, including Dan Buettner's work in the Blue Zones-Secrets of the World's Healthiest People, the data/science becomes quite clear. 

 

 




 

 

 

 

 

The fact it may also be effective in preventing, treating, and arresting other leading killers seems to make the case for plant-based eating simply overwhelming.

For more information, please check out our research page.

We have many resources listed on this site, but to get you started on learning more about your health, I highly recommend the following: 

Films:

  • Forks Over Knives 

  • What the Health 

  • Gamechangers 

Books: 

  • The China Study: The most comprehensive study of nutrition ever conducted  

Websites/Podcasts: 

Below are a few facts from the medical literature that you might find interesting. 

Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole plant foods. If that’s all a whole-food, plant-based diet could do—reverse our number-one killer—shouldn’t that be the default diet until proven otherwise?

 Cancer

 

Approximately 63% of all deaths globally are due to non-communicable chronic diseases and conditions, such as certain cancers, cardiovascular disease, obesity, and diabetes type 2, says the World Health Organization. Poor diets are major contributory factors in all of them.

Obesity and Chronic Disease 

A plant-based diet is more likely to produce good health and to reduce sharply the risk of heart problems, cancer, diabetes, osteoporosis, gallstones, and kidney disease.  ~Dr. T. Colin Campbell

Thyroid

Autoimmune Diseases, Arthritis and Pain 
 

  • A 2015 study found that people eating a whole-food, plant-based diet significantly decreased their osteoarthritis pain—in just two weeks. By the end of the six-week study, they reported more energy and better physical functioning.
     

  • The most pro-inflammatory foods are: 1. Milk proteins (especially casein and lactalbumin) in dairy products – including whey, buttermilk solids, skim milk solids, “calcium caseinate,” “sodium caseinate,” all milk-derived cheeses, yogurt, ice cream, chocolate, etc., 2. 'Chicken protein' – including the “light meat” and “dark meat,” as well as egg whites.
     

Osteoporosis 

  • Animal protein, by acidifying the blood, tends to leach calcium from the bones and lead to its excretion in the urine. Women with higher meat intake (> or = 5 servings per week) have been shown to have a significantly increased risk for forearm fracture compared to women eating meat less than once per week (American Journal of Epidemiology).
     

  • Dietary protein increases urinary calcium losses and has been associated with higher rates of hip fracture in cross-cultural studies.
     

  • Vegan diet did not have adverse effect on bone loss and fracture. High intakes of animal protein and animal lipid were negatively associated with bone loss (European Journal of Clinical Nutrition). 
     

  • The Harvard Nurses’ Health study examined whether higher intakes of milk can reduce the risk of osteoporotic fractures. The study observed over 75,000 women for 12 years and concluded that increasing milk consumption did not confer a protective effect against hip or forearm fracture. In fact, the 1997 study found that an increased calcium intake from dairy foods was associated with a higher risk of fracture. 
     

  • Increases in dairy or total dietary calcium intake did not reliably increase bone mineral density or reduce fracture rate in children or adolescents, leading researchers in the British Medical Journal to suggest that guidelines for calcium intake should be revised. Dairy products do not have a clinically relevant impact on bone health in youth and have several negative effects including contributing to the epidemics of obesity and chronic disease. 

Alzheimer's and Healthy Aging 

  • Following the standard Western Diet with large amounts of meat is strongly associated with Alzheimer’s disease prevalence while high consumption of fruits, vegetables, grains, legumes and low-fat dairy is linked to a reduced risk for Alzheimer’s. William B. Grant, who authored the study in the Journal of the American College of Nutrition states that residents of the United States are at particular risk of Alzheimer's because of our diet, and that “reducing meat consumption could significantly reduce the risk of Alzheimer’s disease as well as of several cancers, diabetes mellitus type 2, stroke, and, likely, chronic kidney disease.

Microbiome and Gut Health 
 

  • High-fiber vegan diets promote healthful and stable gut bacteria, according to a review published in Frontiers in Nutrition. Increased intake of fiber and other plant components associated with plant-based diets increase the growth of beneficial bacteria that reduce inflammation and cardiovascular disease risk. Fiber also increases short-chain fatty acids linked to improved immunity and improved intestinal function. These conclusions indicate that diet contributes to healthful microbiome diversity more than any other factor, and a plant-based diet is the most effective means to ensure optimal gut health.
     

  • Research shows that 16 weeks of a vegan diet can boost the gut microbiome, helping with weight loss and overall health. A healthy microbiome is a diverse microbiome. A plant-based diet is the best way to achieve this.
     

  • A study published in the Journal of the American College of Cardiology reports that a reduced intake of animal-based foods and a diet based on plants can result in a lower risk of coronary heart disease (CHD) by influencing the gut microbiome pattern to favor beneficial species.

 

If you are interested in improving your health, a whole-food plant-based diet is for you! 

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