Plants are God's "perfect" food, and vegetables rank at the top of the list for the healthiest of plants. Studies have shown that a plant-based diet can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, sense of well-being, and daily functioning. As researched by Dr. Campbell in the Cornell University China Study, the ideal diet should be at least 90% plant-based foods and less than 10% animal-based foods. If you're concerned about not getting enough protein through a plant-based diet, don't be. All plants contain protein. They also contain lots of antioxidants that can neutralize cancer-causing free radicals, phytonutrients, and fiber. Fiber, which is not found in animal meat, is important for keeping the colon healthy, for reducing the risk of colon cancer, and reducing blood-glucose intake, thereby reducing the risk of insulin resistance, metabolic syndrome, and heart disease. Fiber lowers cholesterol while binding to toxins and excess hormones, removing them from the body. Another benefit of a plant-based diet is that plants do not contain dietary cholesterol, and they do not cause inflammation unless they are GMO (genetically modified organisms), or if one has a food allergy.
Fruits, like vegetables, contain a large number of naturally occurring vitamins, minerals, fiber, and plant phytochemicals such as antioxidants, flavonoids, carotenoids. Fruits nourish and protect the body with powerful, natural medicinal activity. The fiber and enzymes found in raw fruit are excellent for helping with digestion, preventing and relieving constipation. Fruit is low in sodium and can also benefit many people wanting to lose weight. Research shows that the benefits of eating fruit include a lower risk of chronic disease. High fruit intake has been shown to reduce the risk of cardiovascular disease and some cancer types. The American Heart Association recommends no more than 6 teaspoons of added sugars for women and no more than 9 teaspoons per day for men.* These guidelines do not apply to naturally occurring sugars in fruits and vegetables since they come with essential nutrients.
Nuts are rich in healthy fats, high quality protein, dietary fiber, minerals, vitamins, antioxidants, and phytosterols. Phytosterols are cholesterol-like molecules but unlike animal cholesterol, are minimally absorbed from the small intestine. Nuts have powerful health benefits and have been long associated with heart health. Nuts are high in magnesium, and walnuts are especially high in a flavonoid called ellagic acid. Both magnesium and ellagic acid significantly reduce atherosclerosis (hardening of the arteries). Nuts are also high in zinc which reduces the risk of stroke. In terms of antioxidant content, walnuts and pecans far exceed peanuts, pistachios, cashews, almonds, brazil, pine, macadamia, and hazelnuts. The total antioxidant activity of 100 g of walnuts (about 25) was equivalent to that of 8067 mg of vitamin C. Nuts can be difficult to digest because they contain enzyme inhibitors. They are also high in phytic acid which can block absorption of minerals. Soaking nuts helps to neutralize the phytic acid. After they've soaked, drain the nuts and either dehydrate or roast them on a cookie sheet in a warm oven at the lowest heat - about 115º F. Learn more on how to soak, dehydrate or dry nuts/seeds in an oven.
Fruits, like vegetables, contain a large number of naturally occurring vitamins, minerals, fiber, and plant phytochemicals such as antioxidants, flavonoids, carotenoids. Fruits nourish and protect the body with powerful, natural medicinal activity. The fiber and enzymes found in raw fruit are excellent for helping with digestion, preventing and relieving constipation. Fruit is low in sodium and can also benefit many people wanting to lose weight. Research shows that the benefits of eating fruit include a lower risk of chronic disease. High fruit intake has been shown to reduce the risk of cardiovascular disease and some cancer types. The American Heart Association recommends no more than 6 teaspoons of added sugars for women and no more than 9 teaspoons per day for men.* These guidelines do not apply to naturally occurring sugars in fruits and vegetables since they come with essential nutrients.
Minimizing the intake of meat is one of the best health decisions one can make to live healthier and longer.* Animal proteins are extremely pro-inflammatory and have little to no antioxidants, no phytonutrients, and no fiber. At one time in history, animals ate grass, were wild and very lean making a healthier type of meat; but even then we were told not to eat meat in excess.(Proverbs 23:20). Meat intake should be kept at a bare minimum, consumed not more than two to three times a week. Never eat rare meat. Meat should be cooked on low heat as searing or grilling at high heat generates toxic byproducts known as heterocyclic amines. The highest quality of meat should be purchased, meaning grass-fed and antibiotic-free. Grass-fed animal protein has lower omega-6 (pro-inflammatory fatty acids), less cholesterol, and fewer calories. All animal fats are saturated fats and are especially harmful if not grass-fed. This is because animal fats accumulate toxins from the environment such as industrial chemicals, pesticides, herbicides, and mercury. Today, the average American consumes about one pound of animal protein per day, the majority of which is factory-farmed, corn-fed and exposed to hormones and antibiotics. When eating meat, one should consume large amounts of vegetables and fruits to help minimize the toxic effects of iron and excitotoxins found especially in red meat. Meats, especially if they are grilled, overcooked, or eaten without vegetables, significantly increase the risk of several cancers. The regular consumption of meat is associated with a 65 percent increase in colon cancer, a 65 percent increase in ovarian cancer, and a doubling of bladder cancer rates. Avoiding animal protein is one of the easiest ways to improve one's health through diet and makes the biggest impact on all the important health markers - it decreases inflammation, cholesterol, and other unwanted hormones as well as reducing the amount of antibiotics and chemicals in our diet.
In regard to eating fish, dangerous chemicals have been dumped into our oceans and rivers now making them contaminated. When fish is to be consumed, be sure to purchase fish that is low in mercury and has been wild-caught versus farmed-raised. Wild-caught fish have higher levels of omega-3 (anti-inflammatory fatty acids), higher protein content, and lower fat content. Higher intake of omega-3 has been associated with dramatic reductions in cardiac deaths, ischemic strokes, cancers, arthritic pain, and disability as well as acting as a powerful protectant for the brain. Farm-raised fish have higher levels of omega-6 (pro-inflammatory fatty acids), lower protein content, and higher fat content.
Almond Oil - Almond oil contains healthy omega-3 fatty acids and is great for all sorts of cooking. It has a clean and neutral flavor with a high smoke point of about 495°F.
Avacado Oil - Extra virgin avocado oil exhibits effects similar to those of olive oil. It is highly valued by the food industry for the beneficial effects of its monounsaturated fatty acid, oleic acid, which accounts for almost 80 percent of the total fatty acids. It has a high smoke point of 400°F making it extremely adaptable in the kitchen for anything from sautéing to stir-fry, baking to salads. Research suggests avocado oil has an antioxidant extra potent benefit in being able to enter mitochondria where our energy production is made.*
Butter, Grass-Fed - Grass-fed butter, preferably organic, is notably higher in many nutrients. It is significantly richer in fatty acids and fat-soluble vitamins than butter from cows that are fed a grain-based diet. Milk (and therefore butter) from cows that have been grass-fed are shown from research to contain higher conjugated linoleic acid, a seriously healthy immune booster and disease fighter. It is best to use grass-fed butter for baking and cooking at lower temperatures.
Ghee (Clarified Butter), Grass-Fed - Ghee, preferably organic, has a unique nutrition profile without containing lactose or casein. Unlike the dangerous saturated long-chain fatty acids, ghee is rich in short-chain and medium-chain fatty acids and butyrate. The body metabolizes these fats in a different manner than long-chain fatty acids; therefore, short-chain and medium chains are not associated with cardiovascular disease. Ghee has a higher smoke point than butter so ghee is more stable at high heat.*
Coconut Oil/Butter - Virgin coconut oil (preferably organic), like breast-milk, is rich in lauric acid which boosts immunity and destroys harmful bacteria, viruses, as well as the Candida Albicans yeast. Coconut oil contains high concentrations of medium-chain fatty acids (MCTs) which are burned for energy and not stored as fats. This type of saturated fat is considered an important building block of every cell in the human body, and can actually reduce cholesterol and heart disease. Coconut oil reduces the risk of cancer, and it is found to be beneficial in patients with Alzheimer's dementia. Coconut oil is an excellent fat to cook with because it does not produce harmful by-products like most common cooking oils, and is a good oil for high-heat cooking (high smoke point of about 450°F). * * * *
Coconut Milk/Cream - Full-fat, unsweetened coconut milk or coconut cream concentrate, preferably organic. Coconut milk/cream have many of the same benefits as coconut oil while also providing a source of electrolytes, necessary fatty acids, and important minerals needed to maintain blood volume, regulate heart health, and prevent dehydration or diarrhea. Coconut milk nourishes the digestive lining due to its electrolytes and healthy fats, improving gut health and preventing conditions like IBS. Caution though, portion control is important considering the calorie count of coconut milk.*
Fish Oil - Fish oil is a polyunsaturated oil, but it is unlike the polyunsaturated vegetable oils such as corn, safflower, sunflower, peanut, canola, and soybean which are the inflammatory omega-6 oils. Fish oil is high in anti-inflammatory omega-3 which reduces atherosclerosis risk, improves immunity, improves blood flow, fights depression, and is essential for normal brain function. This type of oil is extracted from fish, especially the larger cold-water, ocean fish, or from algae. It is not to be used for cooking but a high-quality fish oil can be taken as a supplement. Fish oil should not be used with blood-thinning medications.
Flaxseed Oil - Cold-pressed and organic flaxseed oil is a rich source of healthy omega-3 fatty acids that are associated with healthier brains and hearts, better moods, decreased inflammation, reduce breast cancer mortality, protect against ovarian cancer and radiation toxicity, and contribute to having healthier skin and hair. Flaxseed oil must be kept in the refrigerator to retain freshness and ideally consumed within six to eight weeks after opening. It can be used in place of other oils for salad dressings and sauces. Flaxseed oil oxidizes rather quickly and should not be used in cooking; however, it can be added to foods after they have been heated. Flaxseed oil should not be used with blood-thinning medications, blood sugar-lowering medications, or cyclosporine therapy.* *
Hazelnut Oil - Hazelnut oil provides vitamin E and healthy monounsaturated fats. It should not be used for cooking, and it is best used within three to six months. Hazelnut oil is great to drizzle on just about any dish especially roasted or steamed vegetables.
Hemp Oil - Hemp oil is full of healthy fatty acids that may reduce risk of diabetes. It should not be heated but is great for use in dips and dressings.
MCT Oil - "MCTs" are medium-chain triglycerides, a healthy form of saturated fatty acids. Medium-chain fats are easier to digest than long-chain triglycerides found in many unhealthy saturated fats. MCT oil and MCTs in coconut oil are digested through our liver, which creates ketones that supply energy directly to our brain. Ketones are the preferred source of energy for your brain in people affected by Alzheimer's diabetes, Parkinson's and maybe even ALS. In these diseases, certain neurons have become insulin resistant or have lost the ability to efficiently utilize glucose. As a result, neurons die off. MCTs are smaller and can permeate our cell membranes easier and don't require bile or pancreatic enzymes to be digested. Coconut oil is one great source of MCTs as well as butter and palm oil. There are many health benefits from using MCT oil including improved cognitive function, increased energy, and experiencing better digestion. MCT oils have a high "smoke point", meaning they do not oxidize from heat easily and can withstand high temperatures.* *
Olive Oil - Extra-virgin olive oil, preferably organic, is a good vegetable oil which is extracted at a lower temperature in a press. This preserves the flavonoids in the olive, making the oil much healthier. Extra virgin olive oil is composed mostly of monounsaturated fatty acids, most notably oleic acid which fights free radical damage. Virgin olive oil contains more polyphenol antioxidants than the refined version. Olive oil is extremely heart-healthy and has been shown to significantly reduce the risk of atherosclerosis. Diets high in extra virgin olive oil, such as the Mediterranean Diet, are associated with lower incidence of atherosclerosis, cardiovascular disease, certain cancers as well as helping with weight loss and obesity. It is great drizzled over vegetables or as a salad dressing. Olive oil is good for low-heat sautéing but should not be used for high heat cooking. At temperatures over 200ºF, it can oxidize.
Palm Oil - Virgin palm oil (including red palm), preferably organic is another powerful inhibitor of atherosclerosis because it contains high concentration of medium-chain fatty acids as well as enhancing immunity and reducing the risk of cancer. Red palm oil contains a high content of carotenes, including lycopene, and numerous tocotrienols which are highly potent forms of vitamin E. Palm oil withstands high heat.
Walnut Oil - Walnut Oil is full of healthy omega-3 fatty acids and is great for baking, sauéting at low-to-medium heat, or drizzled cold on a salad.