Healthy Eating 101 and The Nutrition Rainbow-get ALL your vitamins
American Medical Association recommends hospitals improve health by offering plant based meals.
Keto diet impact on health
Plant-based diet associated with lower requirements for calcium intake for bone health, compared with Westernized diets.
Need optimism? Eat more carotenoids.
Acne
NW Univ App shows dairy causes acne
Aging
NIH study “participants with a “Western-type” diet (characterized by high intakes of fried and sweet food, processed food and red meat, refined grains, and high-fat dairy products) had lower odds of ideal aging” (ideal aging defined as not dying and free of chronic conditions and high performance in physical, mental, and cognitive functioning tests).
Vegan “Ensure” recipe for the ill or elderly unable to consume adequate calories
Study shows vegetable and fruit heavy diet with reduced meat and dairy consumption results in not only longevity but is associated with a reduced risk of chronic diseases.
Study shows cellular aging which is a prognostic marker of ageing, disease, and premature morbidity decreases with vegan diet.
Study finds non-vegetarians experienced a 20 % higher mortality rate and had a diet that caused 29% more greenhouse gases than vegetarians.
Study: D-galactose, found mainly in dairy, in a dose equivalent to 1-2 glasses of milk/day is given to lab animals to accelerate aging and induce a shortened life span caused by oxidative stress damage, chronic inflammation, neurodegeneration, decreased immune response, and gene transcriptional changes.
Study: Fiber found ONLY in plants helps successful aging, defined as the absence of disability, depressive symptoms, cognitive impairment, respiratory symptoms, and chronic diseases (eg, cancer and coronary artery disease).
Autoimmune Disorders
Type 1 diabetes, MS, Crohn’s Disease, Arthritis-there are MANY disorders linked to cow’s milk.
B12
Advice to Dr’s & patients
Calcium
Best sources of plant based calcium graphic
Calcium or visit PCRM.org for more on bone protection. One woman’s victory over osteoporosis
Many green vegetables have calcium absorption rates >50% compared with about 32% for milk.
People do not realize that cows and female humans do not make calcium that therefore ends up in mammary secretions. PLANTS make calcium and cows ingest calcium when they eat plants. So milk is not a “good source” of calcium, PLANTS are.
Children
Position of the Academy of Nutrition and Dietetics and the American Dietetic Association: vegetarian diets-benefits ALL ages.
Danish study: Protein from animal sources, primarily meat products, consumed during pregnancy increases risk of overweight offspring.
Kid’s Dr’s site on healthy vegan kids!
Eczema
Testimonial on vegan diet clears eczema
Eyes
Bellevue, NE optometrist explains how a plant based diet can save your site here
Glaucoma-prevention with 3 servings of veggies a day – November 15, 2012 podcast here and how kale, spinach, carrots and peaches are particularly helpful-video here and a video here on how only plants are good sources
Study: Vegetarians were at 30% lower risk of cataract than were meat eaters, vegans 40% lower risk. Easy to understand analysis of study here.
How the Atkin’s Diet or high protein diets will kill you here
Inflammatory diseases
fibromyalgia- Dr. McDougall Aug 2007 interview of Robert Pritikin podcast at minute 27:
High cholesterol linked to increased joint & tendon inflammation
Iron
Great plant based iron sources; Advice to Dr’s & patients
Kidney Disease
Study: Food intake which burdens kidney function, like meat, should be limited in diabetics.
Study finds soy helps lower heart and kidney risk factors, lowering C-reactive Protein and improving kidney function indexes with 1-2 oz soy eaten per day.
Patients with chronic kidney disease who followed the Southern dietary pattern rich in fried foods, fatty foods and processed meat had the highest risk for death but plant based, the higher the plant intake the lower the mortality.
Study: Red meat increases risk for kidney failure. Nutrition book points out harm of animal protein on kidneys.
Adding more fruits & vegetables to your diet increases chance of chronic kidney disease survival.
Study finds plant based diet for CKD patients reduces severity of hypertension, hyperphosphatemia, and metabolic acidosis.
Reproductive Health.
Study finds carotenoids and lycopene have a positive impact on semen quality. Conversely, a study found intake of full-fat dairy (cheese) was inversely related to (harms) sperm motility and morphology.
Study shows couples with higher cholesterol levels suffered prevented or delayed pregnancy.
Risks of high animal protein diets
Harvard study finds: “A score representing a low-carbohydrate diet high in animal protein and fat was positively associated with the risk of T2D in men.”
Medical dangers of low carb diet revealed
Cell Metabolism reports that animal protein causes premature death from cancer and diabetes
Author John Joseph “Meat is for ***”: I actually had Puerto Rican bodybuilders at this old-school gym in Alphabet City tell me that if Alpo dog food was good enough to make their pit bulls strong and aggressive, then it was good enough for them
Vegetables
Researchers analyzed 16 studies comprising over 1 million people and found that each serving of fruits & vegetables decreased the risk of dying by any cause by 5%.
Study of young adults finds consumption of 7-8 servings of fruit or vegetables predicted improvements in mood the next day.
Study finds the more vegetables omnivores eat and the less animals they eat the lower their rate of mortality.
Study found fiber and fruit intakes are associated with a strong reduction in total mortality reduction.
Vitamin D (really hormone D)
Sunshine is the best way for our body to MAKE vitamin D in the right dose!
Weight
For even MORE studies beyond what is below, see my other web site, sub4health.com at the very bottom of the weight loss tab
Study finds vegan diet more effective and easier and notes vegans have lower Type 2 diabetes and cancer rates (pdf pg 2).
We all know breast milk is made to put weight on babies. So not surprisingly, 8 week study finds a low dairy diet resulted in significant weight loss and reduction in waist and hip circumference.
Study of 71,751 participants consuming about 2000 calories per day found people who follow vegan diets weigh less and consume more protective nutrients. Levels of obesity increased as animal product intake increased.
Overweight or diabetic participants on 18 week vegan diet group lost an average of 10 pounds, lowered LDL cholesterol by 13 points, showed improved blood sugar control and increased the intake of protective nutrients.
U of Pittsburgh survey finds that people follow a vegetarian diet longer than calorie-restricted diets.
Study of African-American diets found those who consumed a vegetarian/vegan diet were 43% less likely to be obese.
Tips for healthy plant based foods that are higher in calories for desired weight gain
Research: For at least 2 years after bariatric surgery, patients continue to lose bone, even after their weight stabilizes.
Study finds accumulation of body fat in adulthood is related to cancers of the colon, kidney, and endometriumand postmenopausal breast cancer.
Study finds being overweight increases the risk for cancers of the oesophagus, colorectum, breast (postmenopausal), endometrium and kidney.
Study finds of five different dietary patterns a vegan diet leads to the most weight loss.
Study shows a low-fat, starch-based, vegan diet eaten without limit on the amount of calories consumed for 7 days results in median weight loss of 1.4 kg.
Study reviewed 5.24 million records and found 17 of 22 cancers were associated with higher body mass indexes. For example, as BMI increased, so did one’s risk for cancers of the uterus, gallbladder, kidney, cervix, thyroid, liver, colon, and ovary.
A review of 15 weigh loss studies revealed prescription of vegetarian diets was associated with a mean weight loss of 7.5 pounds.
Study compares obese with non-obese children and find obese children have elevated blood pressure, LDL cholesterol, and glucose, low HDL and enlarged left- and right-sided cardiac chambers and thicker left ventricular walls.
Study showed eating 1 daily serving of beans, chickpeas, lentils or peas can increase fullness (satiety), which leads to better weight management and weight loss.
Oreos are vegan, so why am I not losing weight? Suggestions here. And a video with 10 ideas how to cut the calories!