Why and How to Ditch Dairy

 Facts on Dairy:

  1. We do not need it for calcium, vitamin D, protein, etc. There are much healthier foods that contain adequate doses of these nutrients but without the steroids, hormones, chemicals, medications, saturated fat, cholesterol, and unthinkable animal suffering that goes into dairy’s production.
  2. The dairy industry is perhaps one of the most pervasive powerful, and creative forces to be reckoned with as they inundate the USDA’s dietary guideline decisions, are marketed to children directly, provide education to healthcare professionals directly and indirectly, fund massive research for intended, untruthful results, and have clever, compelling ad campaigns everywhere that makes us believe milk is a power food and critical to our health. It is absolutely not.
  3. Find calcium in plant milks, leafy green vegetables (kale is better absorbed than dairy…see study below), broccoli, unhulled sesame seeds, tahini, calcium-set tofu, oranges, beans, dried figs, fortified juice, and blackstrap molasses.
  4. Vitamin D is best derived from the sun but can be found in fortified plant milks and many people require supplements, regardless of type of diet, intake and sun exposure (see below).
  5. Find protein in legumes, nuts, seeds, quinoa, whole grains, leafy green veggies….all plant foods (see yesterday’s post).
  6. Ditch dairy by replacing it with plant versions, commit to a 3- to 4-week period to completely stop consuming it. That will get rid of the addictive nature of it.

Resources:

 

 

To Your Health Flash Sale!

What do you get when you combine provocative, fascinating, and exclusive interviews with the most extraordinary pioneers of plant-based nutrition all in one documentary? To Your Health! In less than an hour, To Your Health features the compelling, life-changing wisdom of Drs. Neal Barnard, T. Colin Campbell, Joel Fuhrman, John McDougall, Caldwell Esselstyn, Pam Popper, Alan Goldhamer, as well as Brendan Brazier, Mike Anderson, and Chef AJ. We toured the East Coast and California to bring you the best of the best, to share a visit with rescued farm animals at Farm Sanctuary, delicious plant-based cuisine, and much, much more. This infotainment documentary is originally from 2011 and we are having a flash sale to sell off the remaining few copies we have left. Get them while supplies last and share in the exciting Journey of the Plant-Based World….

Order your copy while you can here

Carbs

Question for the What Would Julieanna Do? Q&A:

Aren’t carbs bad?

Answer:

Related Links:

Harvard School of Public Health on Carbohydrates

CDC on Carbohydrates 

Simple vs. Complex Carbs from The Complete Idiot’s Guide to Plant-Based Nutrition

Dr. McDougall on Carbohydrates

Dr. McDougall on the Paleo Diet

Dr. T. Colin Campbell’s opinion on a low-carb diet

Mayo Clinic: Benefits of Fiber

The Plant-Based Food Guide Pyramid and Plate

If you have questions for me, ask them below or tweet them to me here!

5 Ways to Avoid Cardiovascular Disease Without Medication

Cardiovascular disease (CVD) is the number one killer of both men and women globally, killing approximately 17 million people each year, according to the World Health Organization. Recently, the American Heart Association and the American College of Cardiology released new guidelines for cardiac prevention guidelines, emphasizing the use of one of the most prescribed classes of medications – statins. However, statins have potentially serious and uncomfortable side effects like memory loss, liver damage, increased risk of type 2 diabetes, and muscle damage. But what about diet? Yes, diet…one of the most critical and often ignored components to heart and vascular health. Physicians like Dr. Dean Ornish and Dr. Caldwell Esselstyn have reversed heart disease with food. Bonus: there are no negative side effects to eating a heart-healthy diet. Instead, there are only benefits like weight management, healthy digestive function, and increased energy. Here are 5 easy ways to avoid cardiovascular disease without the harmful use of prescription medication:
  1. Make at least half of your diet fruits and vegetables. Nutrients found in raw and cooked produce provide a plethora of antioxidants that keep your immune system ready to fight against oxidation and inflammation…two hugely critical components that cause atherosclerosis and CVD.
  2. Minimize saturated fat intake. Saturated fats – found mostly in animal products (meat, poultry, fish, eggs, and dairy), but also in tropical plant oils (coconut, palm, and palm kernel) – promote atherosclerosis, clog arteries, and set the stage for elevated cholesterol levels and CVD.
  3. Eat a high-fiber diet. Fiber is your friend when it comes to lowering total and LDL- cholesterol levels, decreasing C-reactive protein levels (a marker for inflammation in the body), and the only foods high in fiber (plants) also come packaged along with blood vessel supportive antioxidants and phytochemicals. Base your diet on the Plant-Based Food Guide Pyramid and Plate with vegetables, fruits, whole grains, legumes, and a small dose of nuts and/or seeds for the most fiber-rich and nutritional bang for your caloric buck.
  4. Mind your (food-sources of) B vitamins to keep homocysteine levels in check. High homocysteine levels have (albeit controversially) been associated with increased risk of CVD. Eating plenty of whole plant foods, especially leafy greens, legumes, and seeds for folate, vitamin B6, and riboflavin, along with supplementing with vitamin B12 will help temper blood homocysteine levels.
  5. Exercise consistently. Your heart is a muscle that requires regular challenges to maintain and improve its efficiency and efficacy at pumping blood throughout your body. Move often in casual, informal ways in addition to committing to daily intense exercise. Walk, run, swim, bike, jump rope, dance, hit the cardio equipment at the gym. Just make it happen. Your heart and every other system in your body will thank you.

Juicing vs. Blending

Question for the What Would Julieanna Do? Q&A:

What’s better…juicing or blending?

Answer:


Related Links:

Long Live the Green Smoothie

Dreena Burton: Plant-Powered Kitchen’s Green Smoothies 101

FREE Shipping & Handling on a Vitamix Blender

AICR’s Foods That Fight Cancer

American Journal of Clinical Nutrition: Synergistic Health Benefits of Fruits and Vegetables

Beating Sugar Addiction

The average American consumes 22 teaspoons (355 calories worth) of sugar daily. Sugar is inflammatory, elevates triglycerides, blood sugar, and adrenaline. It promotes cancer growth, diabetes, excess weight and obesity, metabolic syndrome, gastrointestinal illnesses, premature aging, cardiovascular disease, depression, anxiety, tooth and gum decay, gout, and acne. Most importantly, it is physiologically addictive.

As a transformed cookie and candy junky and as someone who has worked with dozens, if not hundreds, of people professionally, I can tell you that stopping the cycle of sugar addiction is possible. Your taste buds are constantly regenerating, so you have a continuous opportunity to modify your diet and end cravings.

 

Here are the 5 steps to liberating yourself from sugar addiction:

1. Choose a three-week period where you can dedicate yourself to revolutionizing your diet. Enlist your loved ones as support and prepare activities and non-food rewards to indulge in during that period (especially the first week).

2. Completely eliminate the following ingredients from every food and beverage you consume:

      • refined sugars: white sugar, sugar in the raw, invert sugar, confectioners sugar, brown sugar, coconut sugar, date sugar, palm sugar, corn syrup, agave, cane juice, evaporated cane juice, high-fructose corn syrup
      • sugar alcohols: sorbitol, erythritol, maltitol, glycerol, mannitol, sorbital, xylitol
      • non-nutritive (non-caloric) sweeteners: sucralose, aspartame, neotame, acesulfame-K, neotame, saccharin, sucralose, stevia

3. Choose only whole food sweeteners like fruit and vegetable purees, dates, date paste*, date syrup, pure maple syrup and use fruit or whole food-sweetened desserts only.

4. Be physically active every day and get adequate sleep so your body is in fighting mode, strong and sharp to make healthful choices.

5. Eat a well-rounded, whole food, plant-based diet, limiting or eliminating all processed foods for optimal nutrient intake and to avoid addiction.

*Date Paste Recipe:

Ingredients:

1 cup pitted dates

2 cups unsweetened plant-based milk or water

Instructions:

1. Soak dates in liquid for several hours to soften. Add only enough liquid to cover dates so the paste is not too thin.

2. When dates appear flaky and swollen, pour off a little liquid. In a blender or food processor, process remaining liquid with dates for 1 or 2 minutes or until smooth, stopping to scrape down the sides as needed.

3. Serve immediately or store in an airtight container in the refrigerator for up to 5 days,

Resources:

A Guide to Vegan Sweeteners Plus 3 Tips to Keep Your Intake In Check

NutritionFacts.org’s Changing Our Taste Buds

USDA Sweeteners Resource

“Eat More Plants” Tee Shirt Campaign

You’ve been asking for tee shirts for years…and I have eagerly been working on coming up with (and scrapping) multiple ideas for what exactly to create. Finally, a solution popped into my message box. Teespring.com has helped me design a tee shirt that I am thrilled to offer and can officially test to see if you are as excited with it as I am…

Here they are…offered only for a limited time:

For just two weeks – from now until Monday, November 11th – you can order these limited edition “Eat More Plants” eco-friendly tees with the Plant-Based Plate, which are 50% organic cotton and 50% post-consumer P.E.T. recycled polyester…for just $20 each!

My goal is 50 shirts sold…

Please order now HERE if you want to tell your family, friends, and accidental passer-by’s to EAT MORE PLANTS!

Iron

Question for the What Would Julieanna Do? Q&A:

Do I have to worry about iron-deficiency anemia if I’m vegan?

Answer:

Related Links:

Iron in the Vegan Diet

Iron from VeganHealth.org

Academy of Nutrition and Dietetics Position Paper on Vegetarian Diets

Institute of Medicine DRI’s Elements

CDC Iron and Iron-Deficiency

If you have questions for me, ask them below or tweet them to me here!

Holy Kale

More Reasons to Eat More Kale: 

  • Kale is a cruciferous vegetable that contains glucosinolates that convert to isothiocyantes, powerful cancer-fighting phytochemicals that assist with detoxification.
  • Two of the approximately 45 flavonoids in kale are kaempferol and quercetin, which are anti-inflammatory, anti-oxidative, anti-hypertensive, and protect DNA.
  • Kale is an excellent source of absorbable calcium, providing 179 mg per cooked cup.
  • Just one cup of cooked kale has 88% the daily recommended intake of vitamin C.
  • Kale contains the powerful carotenoids, lutein and zeaxanthin, which protect eyes from macular degeneration and cataracts.
  • There is 121 mg alpha-linolenic (essential omega-3) fatty acids in 1 cup of raw kale. We need approximately 1.1-1.6 grams per day for anti-inflammatory effects and brain and cardiovascular health.
  • There is 2.2 grams plant protein per 33 calories (1 cup) of raw kale.
  • Kale, especially when steamed, helps bind cholesterol for excretion, thereby helping lower blood cholesterol levels.


How to cook kale in just a few short minutes in a Pressure Cooker on The Chef and The Dietitian

 

Resources:

Leafy Greens MOFO Interview with Vegan Mainstream

Let Them Eat Greens, a Leafy Green Tutorial by Dreena Burton

Becoming Raw by Brenda Davis and Vesanto Melina

World’s Healthiest Foods: Kale

VRG’s Calcium in the Vegan Diet

Kale Chips on The Chef and The Dietitian with Dr. T. Colin Campbell

 

Losing Weight on a Vegan Diet

Question for the What Would Julieanna Do? Q&A:

How do I lose weight on a vegan diet?

Answer:

Related Links:

Lose Those Last Sticky Pounds

A Guide to Vegan Sweeteners Plus 3 Tips to Keep Your Intake in Check

Sustainable Weight Loss

PCRM’s A Guide to Healthy Weight Loss 

Weight Control the Vegan Way by the Vegetarian Resource Group

NutritionFacts.org’s Changing Our Taste Buds

Great books on food addiction: