DAIRY-FREE MILK OPTIONS • Almond milk - slight nutty flavor, rather thin and watery • Cashew milk - rich and creamy • Coconut milk - also rich and creamy, definite coconut flavor • Rice milk - pretty plain, pretty watery
GLUTEN-FREE GRAINS • Choose millet over tapioca when possible (millet contains more nutrients and has a better glycemic index than tapioca which does not have much nutritional value) • Almond flour wraps/crackers/baked goods are especially tasty • Lentil & chick pea pastas are great options -- they are delicious and hold their shape well -- plus they give you a little bit of protein. Rice pastas taste good, but tend to be mushier and fall apart. Gluten-free pasta typically cooks in a shorter amount of time than it says on the box!
WHAT TO CHOOSE WHEN EATING OUT • Pass on the bread or tell the server you don't need it at all if you don't even want it at the table. • Opt for any veggies and/or protein (meat, fish, poultry). If anything comes in a sauce or a marinade, make sure it isn't thickened with flour. • Rice is a great side dish. • Choose oil & vinegar for the dressing on your salad. • Anything fried (like french fries) is typically fried in the same oil as fried, breaded items (like chicken tenders), so they are cross-contaminated and should be avoided. Fried foods aren't good for you, anyway! • Hamburgers are fine without the bun -- load them up with guacamole, onions, tomatoes, etc. and enjoy! Many places will serve them in a lettuce wrap. • Mexican food can be a great option as most of it is corn-based. Just be sure to ask for your dish without cheese. • Asian food is almost always cooked in soy sauce, which contains gluten. Call ahead to see if they offer any gluten-free options.
In order of most importance: • Every colorful raw non-starchy vegetable - for lunch, dinner and snacks • Sprouts (all kinds) in salads and shakes • Organic leafy greens, salad greens, baby greens. At least twice a day • Cooked vegetables • Organic berries, melon, pears, apples, kiwi and other lower glycemic index fruit, Max 2 cups/day • Non-Gluten grains: Any unrefined rice, millet, quinoa, corn (non-GMO or organic only), steel cut oatmeal • Lentils and chick peas, peas, mung beans, adzuki beans. Organic minimally processed soy • Nuts: organic, raw, soaked, nut butters and nut milks: all kinds. Rotate every 3 days • Seeds: organic, raw, soaked or sprouted: chia, hemp, flax, sesame, pumpkin, sunflower • Other healthy fats: all olives, avocado, nut oils and olive oil, coconut oil and coconut milk
---If you insist on meat try to avoid high fatty meats like pork---
• Wild salmon, organic chicken or turkey, in small amounts: 1 small/serving a day max or better 1-2/week, or none for the first 30 days
• For the 30 days, have a plant based dairy free protein smoothie every mornings with 1/2 cup frozen berries, (total fruit 1 cup max) and organic spinach and/or other greens, See Recipes.
• Drink filtered water, spring water, herbal and non-caffeine teas (hot and cold). You can add lemon or lime or ginger or mint leaves; a small splash of fresh pomegranate or black cherry or other organic juice to filtered water or sparkling spring water or use the Emergence electrolyte sports powder in water when you sauna or do athletics.
• If you need sweet, stick with stevia–fresh liquid (not reconstituted) or xylitol, or a little raw honey, maple syrup crystals, or dates
• You MAY have non-GMO soy and corn if they agree with you. If unsure or have severe GI symtoms, avoid these also for 30 days
Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes, and high blood pressure. Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks. Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health. Studies have shown plant-based eating 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.
Amidst nutrition facts, ingredients lists, and dietary claims on food packages, “organic” might appear as one more piece of information to decipher when shopping for foods. So understanding what “organic” really means can help shoppers make informed choices during their next visit to the store or farmers’ market.
USDA certified organic foods are grown and processed according to federal guidelines addressing, among many factors, soil quality, animal raising practices, pest and weed control, and use of additives. Organic producers rely on natural substances and physical, mechanical, or biologically based farming methods to the fullest extent possible.
Produce can be called organic if it’s certified to have grown on soil that had no prohibited substances applied for three years prior to harvest. Prohibited substances include most synthetic fertilizers and pesticides. In instances when a grower has to use a synthetic substance to achieve a specific purpose, the substance must first be approved according to criteria that examine its effects on human health and the environment (see other considerations in “Organic 101: Allowed and Prohibited Substances”).
As for organic meat, regulations require that animals are raised in living conditions accommodating their natural behaviors (like the ability to graze on pasture), fed 100% organic feed and forage, and not administered antibiotics or hormones.
When it comes to processed, multi-ingredient foods, the USDA organic standards specify additional considerations. Regulations prohibit organically processed foods from containing artificial preservatives, colors, or flavors and require that their ingredients are organic, with some minor exceptions. For example, processed organic foods may contain some approved non-agricultural ingredients, like enzymes in yogurt, pectin in fruit jams, or baking soda in baked goods.
When packaged products indicate they are “made with organic [specific ingredient or food group],” this means they contain at least 70% organically produced ingredients. The remaining non-organic ingredients are produced without using prohibited practices (genetic engineering, for example) but can include substances that would not otherwise be allowed in 100% organic products. “Made with organic” products will not bear the USDA organic seal, but, as with all other organic products, must still identify the USDA-accredited certifier. You can look for the identity of the certifier on a packaged product for verification that the organic product meets USDA’s organic standards.
As with all organic foods, none of it is grown or handled using genetically modified organisms, which the organic standards expressly prohibit (see “Organic 101: What Organic Farming (and Processing) Doesn’t Allow”).
Becoming familiar with the USDA organic label and understanding its claims empower consumers to make informed decisions about the food they purchase. While there are many marketing claims that add value to foods, consumers can be assured that USDA organic products are verified organic at all steps between the farm and the store.
Plant-based recipes that will help
you feel healthy, energized, improve your sleep, manage stress levels, maintain healthy weight
AND STILL ENJOY delicious food that provide us with maximum benefit and have minimum impact on the planet.
For the Cashew Lemon Frosting
1 1/2 cups cashews
Juice from 1 lemon
2 tablespoons liquid coconut oil
2 tablespoons coconut nectar
1 teaspoon vanilla powder
Water, as needed
For the Carrot Cake
3 large carrots, peeled and chopped into small chunks
1 1/2 cups oats
2 cups dates
1/2 cup dried coconut
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Optional: add vanilla Complete
To make the frosting: blend all ingredients in your high speed blender until smooth, adding water as needed. Put in the refrigerator.
To make the cake: process the oats into flour in your food processor then throw the rest of the ingredients in the food processor and process until it all begins to stick together.
Assembly: press half the cake mixture into a small spring form pan (mine is about 4 inches). Gently take this out and put on a plate, then put in the freezer until it's solid. Do the same to the remaining half of the cake mixture. Spread about 1/3 of the frosting onto the top of one of the cake layers. Put it in the freezer until the layer of frosting is hard. Place on the other cake layer and frost the entire thing, I let it set in the refrigerator overnight.
Walnut Taco Meat (4 serves)
To appreciate the benefits of carbs, it’s first important to understand how carbs work in the body.
First, the human body is smart; whenever we cut an important nutrient from our diet, our bodies have to work to make up for the difference. This is one reason so many people eat fat-free and wonder why they gain weight, or cut protein and wonder why they lose muscle mass. When it comes to carbs, they not only cause you to lose energy, but can also reduce the ability of your muscles to create lean muscle tissue.
Muscle cells require not just protein and vital fats to function and perform, but they also require carbs to one, propel energy, and two, to recover and rebuild those muscle tissues, which are torn down during exercise. Have you ever looked at a body builder's diet? They do not cut these healthy sources of carbs out, and that’s on purpose. Brown rice, oats, quinoa, sweet potatoes, squash, and other quality carbs are commonly eaten among athletes and bodybuilders because of the way these foods build lean muscle mass and even cut fat from the body! The fibers these foods contain aren’t the only reason either.
Building a protein-rich breakfast on a plant-based diet is a piece of cake! (Okay, not really since we’re not going to have cake for breakfast, but I’m glad I caught your attention.) Hopefully you’re aware that a variety of plants are packed with protein, but if not, I’d like to show you how to start your day out on the right foot witdh a protein-packed, plant-based meal. No bacon, eggs, (or gut-disturbing dairy) needed, whatsoever!
The importance of protein is essential to your health, as most of you know. It regulates metabolism, the nervous system, supports the skeletal system, and helps to regulate your blood sugar. But not all proteins are the same, and more isn't always better. Animal protein increases the work that the body has to do to break down those proteins, which puts a great deal of stress on the kidneys and liver. Dr. T. Colin Campbell, author of the China Study, also found animal-based proteins to be a leading cause to the development of cancer. So it’s best to start your day out with a little high-quality plant-based protein-rich meal, which will help prevent blood sugar swings by regulating insulin, and jump start your metabolism for the day without harming your body.
Researchers have shown that a more plant-based diet may help prevent, treat, or reverse some of our leading causes of death, including heart disease, type 2 diabetes and high blood pressure. Interventional studies of plant-based diets have shown, for example, 90 percent reductions in angina attacks within just a few weeks. Plant-based diet intervention groups have reported greater diet satisfaction than control groups, as well as improved digestion, increased energy, and better sleep, and significant improvement in their physical functioning, general health, vitality, and mental health. Studies have shown plant-based eating 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.
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? 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.
Health experts advise everyone – men and women, young and old – that grains are a healthy necessity in every diet, and that it’s important to eat at least half our grains as “whole grains.”
With this easy to use tool all you have to do is select foods/ingredients that you want to be included or excluded (e.g., if you are lactose intolerant/ food allergies) and it will provide you with a list of recipes meeting your criteria.
One Green Planet is a platform for the growing compassionate and eco-conscious generation.
amazing recipes that provide us with maximum benefit and have minimum impact on the planet.
RecipeSource is one of the oldest recipe sites on the Internet. We've organized our recipes into two major groups - recipes primarily identified with an ethnic cuisine are broken down by region and ethnic group, while other recipes are categorized by the type of dish.
Go Dairy Free!
It’s so creamy! It tastes way better than store bought and costs less! It’s a cinch to make! Homemade almond milk is the best!
Browse and search hundreds of delicious, easy-to-prepare recipes for a whole-food, plant-based diet. All of our recipes are developed, tested, and perfected by professional chefs. Each printable recipe includes ingredient lists, simple instructions, and tips to make plant-based cooking a joy. New recipes are added each week.
When you spend money at locally owned businesses, your dollar is reinvested in your community three times more than if that money has been spent at a national chain. Taste the local difference.
Good health starts with good habits, like eating wholesome foods. And with Tower Garden, you can easily grow your own fresh, nutrient-rich food
Whether you are growing vegetables, herbs, fruit, lettuces, flowers, or microgreens; guaranteed to work amazingly well on Tower Garden aeroponic systems and all other hydroponic systems.
These seedlings are grown in coco coir, made from the coconut husk.
Located near Ann Arbor, Michigan, our seeds are adapted to the Great Lakes region, Midwest, and beyond.
• Heirloom • Sustainably Grown
Community Supported Agriculture consists of a community of individuals who pledge support to a farm operation so that the farmland becomes, either legally or spiritually, the community's farm, with the growers and consumers providing mutual support and sharing the risks and benefits of food production.
The mission of the Bionutrient Food Association is to increase quality in the food supply. We understand that economic viability is an issue in the agricultural community, and so educating growers in the logistics of creating healthier soil ecosystems will result in greater yields from healthier plants that will effectively reduces the cost of production. if growers understand how to produce healthier food, and consumers have the ability to make purchasing decisions based on quality, then there will be a shift in the decisions that buyers, wholesalers, and retailers make regarding where they source the food they deal in.
Which foods, which nutrients?
United States Department of Agriculture
Agricultural Research Service
USDA Food Composition Databases
The Physicians Committee is dedicated to saving and improving human and animal lives through plant-based diets and ethical and effective scientific research.
The Mediterranean Diet is the Best Overall and Easiest to Follow in 2019, according to U.S. News & World ReportHeritage. The traditional food of our ancestors may make a guest appearance at a holiday or birthday, but for daily nourishment, we’ve come to favor modern eating habits over cultural ones.
The traditional food of our ancestors may make a guest appearance at a holiday or birthday, but for daily nourishment, we’ve come to favor modern eating habits over cultural ones.
If doctors can eliminate some of our leading killers by treating the underlying causes of chronic disease better than nearly any other medical intervention, why don’t more doctors do it?
NSF National Sanitation Foundation
If you are concerned about the contents of your vitamins, minerals, herbs, botanicals, protein bars or other supplements, you’re not alone. Whether you have questions about how these products are regulated, the scope and benefits of certification or how to read a supplement label, you can find useful information here to help you make an educated decision when shopping for dietary supplements, vitamins, sports supplements or other nutritional products.
The Linus Pauling Institute's Micronutrient Information Center is a source for scientifically accurate information regarding the roles of vitamins, minerals, phytochemicals (plant chemicals that may affect health), and other dietary factors, including some food and beverages, in preventing disease and promoting health. All of the nutrients and dietary factors included in the Micronutrient Information Center may be obtained from the diet, but many are also available as dietary supplements.
How to DETOX SAFELY, heal your cells, and jumpstart your health
Genetic Roulette 10 minute remix -
THE GAMBLE OF OUR LIVES
The Environmental Working Group’s mission is to empower people to live healthier lives in a healthier environment. With breakthrough research and education, we drive consumer choice and civic action.
Do you know what's in your tap water? What about your shampoo? What’s lurking in the cleaners underneath your sink? What pesticides are on your food? How about the farms, fracking wells and factories in your local area? Do you know what safeguards they use to protect your water, soil, air and your kids? Which large agribusinesses get your tax dollars and why? What are GMOs? What do they do to our land and water?
12 Hormone-Altering Chemicals and How to Avoid Them
There is no end to the tricks that endocrine disruptors can play on our bodies: increasing production of certain hormones; decreasing production of others; imitating hormones; turning one hormone into another; interfering with hormone signaling; telling cells to die prematurely; competing with essential nutrients; binding to essential hormones; accumulating in organs that produce hormones.
Here are 12 of the worst hormone disruptors, how they do their dirty deeds, and some tips on how to avoid them...
Where we live, eat, work, and play profoundly influences our health.
The Collaborative on Health and the Environment (CHE) cultivates a learning community based on the latest, evidence-based science to share knowledge and resources, and improve individual and collective health.
CHE is focused on how environmental risks can impact human health. By informing and connecting affected and interested groups, CHE hopes to build a groundswell of demand for prevention-focused behaviors and policies, as well as economic and legal structures that protect public health.
Every day, thousands of parents turn to Healthy Child for practical, credible advice for creating healthier homes. And once those parents are confidently on their journey, we arm them with tools and inspiration to educate others. It’s a domino effect building one of the most important movements in history.
chemicals of concern
The Campaign for Safe Cosmetics coalition, a project of Breast Cancer Prevention Partners (formerly the Breast Cancer Fund) works to protect the health of consumers, workers and the environment through public education and engagement, corporate accountability and sustainability campaigns and legislative advocacy designed to eliminate dangerous chemicals linked to adverse health impacts from cosmetics and personal care products.
How safe is your tap water?
Since 2010, water utilities' testing has found pollutants in Americans' tap water, according to an EWG drinking water quality analysis of 30 million state water records.