| Some people worry that a plant-based diet may not provide enough protein and iron. The fact is, says Dr. Leslie Lytle, that those of us over 19 years of age need only 0.8 grams of protein for every kilogram (2.2 pounds) of our weight, which for most of us would amount to only 50 to 80 grams (1.8 to 2.8 ounces) of protein daily.
"Our bodies can't store protein," she says. "Extra protein gets converted to calories, and if not needed for activity or to maintain our bodies, it eventually becomes fat. While we don't need a lot of protein in our diets, we should eat some protein at every meal. |
| Like the people in most other Blue Zones, Nicoyans ate the emblematic low-calorie, low-fat, plant-based diet, rich in legumes. But unlike other Blue Zones, the Nicoyan diet featured portions of corn tortillas at almost every meal and huge quantities of tropical fruit. Sweet lemon {Citrus limetta), orange {Citrus sinensis), and a banana variety are the most common fruits throughout most of the year in Nicoya. Mata's explanation of nixtamale seems to explain the connection between maize and longevity, but how do fruits contribute to longevity? |
| One of the key discoveries of the AHS-1 survey was that approximately half of the Adventists were vegetarians or rarely ate meat, which gave Fraser and Butler a solid demographic foundation to look at the advantages of a plant-based diet. "We learned that nonvegetarian Adventists had about twice the risk of heart disease as vegetarian Adventists," Fraser said, "particularly men but also younger and middle-aged women."
Back in the late 1980s and early 1990s, that finding was relatively controversial. |
| Older Okinawans have eaten a plant-based diet most of their lives. Their meals of stir-fried vegetables, sweet potatoes, and tofu are high in nutrients and low in calories. Goya, with its antioxidants and compounds that lower blood sugar, is of particular interest. While centenarian Okinawans do eat some pork, it is traditionally reserved only for infrequent ceremonial occasions and taken only in small amounts.
Get gardening.
Almost all Okinawan centenarians grow or once grew a garden. |
Mike Adams, the Health Ranger
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 And if you really want to be healthy, eat a plant-based diet for life. But that's another article altogether... |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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 In general, a plant-based diet, or at least one that is largely centered on vegetables, is a super way to manage your hunger and your weight as well as promote your long-term health. Every conscious step you take to eating healthy foods is a plus and helps you to feel in control. When you're in control, you succeed!
The SuperFoodsRx Salads. Salads can be a terrific selection to promote weight loss. The trick is to choose the right kind of salads and, most especially, the right kind of salad dressings. |
Ann M. Coulston and Carol J. Boushey
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 Make a plant-based diet the focus of dietary guidance.
?Ban required watching of commercials for foods high in energy, fat, or sugar on school television programs (for example, Channel One).
?Declare and organize an annual National "No-TV" Week.
?Require and fund daily physical education and sports programs in primary and secondary schools, extending the school day if necessary.
?Develop culturally relevant obesity prevention campaigns for high-risk and low-income Americans.
? |
| These compounds are not found in animal products and, similar to carotenoids, may be useful markers of a plant-based diet [31]. Lignans provide an example of how using dietary constituents as biomarkers requires an understanding of the metabolism of the compounds. Lignans in plant foods are altered by intestinal microflora, so that the specific compounds, enterodiol and enterolactone, monitored in plasma or urine are actually bacterial metabolites. |
Elaine Magee
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 By eating small portions of meat and dairy as part of a mostly plant-based diet, says the AICR. I'll do you one better: Because dairy products contain the highest natural level of CLA among all dietary sources, how about we include a couple of servings of lower-fat dairy every day? Several other health programs already recommend this, including the DASH (Dietary Approaches to Stop Hypertension) diet for reducing heart disease and for osteoporosis prevention.
Folic acid (folate). |
| Johanna Lampe, PhD, RD, a researcher at the Fred Hutchinson Cancer Research Center, Seattle, believes it's most prudent for breast cancer survivors to use only moderate amounts of soy foods, eating them several times a week as part of a healthy plant-based diet. The ACS seconds that advice and also advises breast cancer survivors to avoid more concentrated sources of soy, such as soy-containing pills or powders or supplements containing isolated or concentrated isoflavones. |
| Almost all of the shortfalls identified by this survey can be corrected by eating a balanced, mostly plant-based diet," notes AICR nutrition advisor Karen Collins, MS, RD, CDN.
2. Whole foods offer good fats. When you concentrate on eating whole foods, it becomes easier to cut bad-for-your-health fats (trans fats and saturated fats) from your diet because these fats are often added to processed foods and fast food. Likewise, emphasizing the good fats (omega-3s from fish and plants and monounsaturated fat from plants) should be a snap. (Well, maybe not a snap, but it'll be a little bit easier. |
Mike Adams, the Health Ranger
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 Many people reading this are already following a plant-based diet, but some of you who might be considering making the change probably aren't sure exactly how to do it.
Perhaps you want to merely reduce your consumption of red meat but not give it up completely yet, which is fine, since that's the way all of us ex-meat-eaters got into plant-based diets to begin with. Few people ate more meat than I did because I grew up in an environment where we had all the red meat we wanted at no charge (my grandfather was a cattle rancher). |
Wendy Bazilian, DRPH, MA, RD, Steven Pratt, MD, Kathy Matthews
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| Research has demonstrated that a plant-based diet can help manage weight. You'll be getting plenty of protein from yogurt, soy, beans, and eggs and enjoying the powerful benefits of vegetarian-style nutrition one day a week.1 We have lots of delicious Veggie Day recipes such as Fresh and Light Tacos or Four Bean Chili or Asian Broccoli Salad with Asian Inspired Red Pepper Dressing and Quinoa, or a simple Veggie Burger with a whole grain dinner roll piled high with SuperFoods Vegetables and a side soup or salad. |
Mike Adams, the Health Ranger
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 That's because a plant-based diet is an internal deodorizer. It's true: the chlorophyll and other phytonutrients will cleanse you from the inside out. Some of the best foods for that include parsley, cilantro, celery and all mint species. The aromatic herbs are also excellent: sage, rosemary, thyme, oregano, and so on.
As a sidebar to the body odor discussion, all the things that come out of your body are strong indicators of your current level of health, as well as what adjustments you need to make in order to be healthier. |
Mike Adams
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 Taking probiotics can help this, but switching to a plant-based diet with some live foods is the only sure way of restoring elimination function.
Consider how important these two functions are:
** If you can't digest, then you automatically violate principle #1 of the Unified Theory of Health—you can't get the nutrients into your body.
•* If you can't eliminate, then you automatically violate principle #2 of the Unified Theory of Health—you can't eliminate the toxins that harm your body.
That's why a colon detoxification process is absolutely crucial to achieving lasting health. |
| Shift to a plant-based diet, and eat more live foods (fresh, raw vegetables, fruits, nuts and seeds) every day.
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Boost your energy efficiency and flow with Tai Chi, Qi-Gong and acupuncture. Chinese medicine is invaluable in boosting energy flow.
If you have a desk job, get up every 30 minutes and move your body.
Engage in acts of expression: Artistic expression, dance, music, martial arts, sports, games or whatever makes you happy. Creativity is, indeed, related to health. |
| This is accomplished by increasing the antioxidants in your diet (this will work wonders in combating the premature aging of your cells), switching to more healthy, plant based fats (like avocado oils), reducing consumption of animal products, eliminating smoking, improving your mineral intake and switching to a largely plant-based diet.
Exercise is also important, but if exercise is not combined with a high-density nutrition regimen, exercise can actually accelerate aging. |
Textbook of Natural Medicine 2nd Edition Volume 1Michael T. Murray, ND
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| The health-promoting components of a plant-based diet
One of the key aspects of a predominantly plant-based diet is its high content of dietary fiber. This aspect is thoroughly discussed in Chapter 57. In addition, a predominantly plant-based diet is low in saturated fat, high in essential fatty acids, and high in antioxidant nutrients and phytochemicals. |
James F. Balch, M.D. and Mark Stengler, N.D.
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 Recommended Food
A whole-foods, plant-based diet (with! the addition of fish) has been shown to sweep away arterial plaque. Your meals should emphasize vegetables, fruits, and whole grains, with soy products, beans, and fish for protein. People who require a higher-protein diet can add more lean poultry to their menu.
Highly reactive molecules known z s free radicals are closely linked to heart disease. Foods that contain antioxidants will help prevent damage caused by free radicals, so eat a wide variety of fruits and vegetables every day. |
Mary-Ann Shearer
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 Within three days of changing to a totally raw plant-based diet, 60 percent of the symptoms had disappeared! Within a week he was driving his car, and I just received an e-mail stating he has never felt this good in his entire life! He is also one of the people we interview in one of our Digimags. A week later I received another call, this time a seventeen-year-old with the same problem—unable to get out of bed. It seems that a generation of junk-food diets is resulting in these strange conditions. The chickens have come home to roost and the results are quite frightening. |
| A 75-80 percent alkaline-forming, plant-based diet will do this. If fuel cannot be converted into energy it will be stored and weight problems will result. If you follow the five Perfect Health steps, you will easily have an 80 percent alkaline-forming diet. ffzart Association h/ar-ns o^Risfc in /f/bb-PwUin Oi^ts
"Despite their popularity, high-protein diets aren't making good on their promise of long-term weight loss," says a new scientific advisory from the American Heart Association. Moreover, the AHA says the diets are a health risk for people who stay on them beyond short periods of time. |
Mike Adams
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| In terms of the nutritional therapies for menstrual disorders, it is essentially the same as for many other disorders, which is to avoid processed foods that strip your body of vitamins and minerals and consume more of a plant-based diet, high in superfoods, and supplement with high-density nutritional supplements on a regular basis.
It's also worth noting that menstrual disorders are typically worsened by excitotoxins such as MSG, and they may often be helped by the external use of progesterone creams. |
Mike Adams
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 But I also believe that a bit of animal fat is probably a healthy thing if consumed in very small quantities and as part of a plant-based diet. However, unless it's organic, free-range or kosher, I wouldn't touch it. |
Mike Adams
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| Stick with a plant-based diet and be sure to drink plenty of blended cucumber juice, which is one of my favorite remedies for treating joint pain or inflammation.
I also recommend eating lots of berries and healthy oils on a regular basis. Just switching to healthy oils—meaning the omega-3 oils found in fish oil, cod liver oil, flaxseeds and Chia seeds—can sometimes make a near-miraculous difference in the level of comfort for joints. |
Michele Simon
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 Center for Informed Food Choices
My own organization, which promotes a whole-foods, plant-based diet and educates about the politics of food; sign up for the blog update. www.informedeating.org
Center for Science in the Public Interest
For decades, CSPI has been pushing for stronger nutrition policies. www.cspinet.org
CHOICE: Citizens for Healthy Options in Children's Education
Provides numerous resources to promote plant-based meals in schools. www.choiceusa.net
Commercial Alert
Works to minimize the impact of commercialism, especially on children's health. www.commercialalert. |
| I can tell you that I have chosen to eat a mostly organic, whole-food (unprocessed), plant-based diet as a way of making my own political statement. I also believe that eating this way is optimum for my health, as well as that of the planet, and results in the least harm to animals and workers—all values that resonate with me. (And I happen to enjoy how I eat immensely.) But I also recognize that most people lack access to affordable and sustainable alternatives to industrialized food. The sad fact is that the way I eat is beyond the reach of much of the world's population. |
| Rather, I promote a whole foods, plant-based diet; there are plenty of vegan foods that don't fit that "agenda." But of course, CCF's smear rhetoric prefers to pass over a term like whole foods. The loaded word vegan is much better suited to its tar and feathering purposes, given its association, in some circles, with extremism and radical-fringe "lunacy" (thanks in large part to the hard work of CCF's well-oiled PR machine and others like it).
CCF maintains a long hit parade of food cops operating under supposed "hidden agendas. |
by Michael Murray, N.D. and Joseph Pizzorno, N.D.
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| This position is supported also by a tremendous amount of evidence showing that deviating from a predominantly plant-based diet is a major factor in the development of heart disease, cancer, strokes, arthritis, and many other chronic degenerative diseases. It is now the recommendation of many health and medical organizations that the human diet should focus primarily on plant-based foods, comprising vegetables, fruits, grains, legumes, nuts, and seeds.
The evidence supporting diet's role in chronic degenerative diseases is substantial. |
Mike Adams, the Health Ranger
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| But the bottom line on red meat is that there is an increasing body of evidence supporting the notion that you can prevent cancer by pursuing a plant-based diet. If you want to be healthy, it's time to join the vegetarians. Maybe even join the vegans, if you have the courage.
Think about limiting or eliminating your consumption of red meat and instead nourish your body with the phytonutrients, phytochemicals, vitamins, minerals and even the living energy of plants. That's how you'll be the healthiest you can be. |
Mike Adams, the Health Ranger
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 So be sure to drink a lot of water, try to shift to fresh fruits and vegetables or a plant-based diet while you're taking this product, and just recognize that any negative emotions or sick feelings that you might get are the result of the fecal matter you've been storing up in your body for a long time.
This also helps explain why another Amazon Herb Company product -- Digestazon -- is so helpful for people. It helps reduce the buildup of undigested fecal matter in your large intestine by encouraging proper and complete digestion of the foods you consume. |
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