7 Things that happen to your body when you go PLANT-BASED

 

POSTED ON JANUARY 12, 2016 IN WELLNESS

7 Things That Happen When You Stop Eating Meat

People go plant-based for lots of reasons. These include losing weight, feeling more energetic, reducing the risk of heart disease, decreasing the number of pills they take … there are dozens of great reasons! For even more inspiration, check out these other benefits you can expect when you go plant-based.

1. You’ll reduce inflammation in your body.

If you are eating meat, cheese, and highly processed foods, chances are you have elevated levels of inflammation in your body. While short-term inflammation (such as after an injury) is normal and necessary, inflammation that lasts for months or years is not. Chronic inflammation has been linked to the development of atherosclerosis, heart attacks, strokes, diabetes, and autoimmune diseases, among other conditions.

In contrast, plant-based diets are naturally anti-inflammatory, because they are high in fiber, antioxidants, and other phytonutrients, and much lower in inflammatory triggers like saturated fat and endotoxins (toxins released from bacteria commonly found in animal foods). Studies have shown that people who adopt plant-based diets can dramatically lower their level of C-reactive protein (CRP), an indicator of inflammation in the body.

2. Your blood cholesterol levels will plummet.

Elevated blood cholesterol is a key risk factor for heart disease and strokes, two of the leading killers in the United States. Saturated fat—primarily found in meat, poultry, cheese, and other animal products—is a major driver of our blood cholesterol levels. Cholesterol in our food also plays a role.

Studies consistently show that when people go plant based, their blood cholesterol levels drop by up to 35% . In many cases, the decrease is equal to that seen with drug therapy—with many positive side effects! People who require cholesterol-lowering drugs can further slash their cholesterol levels and cardiovascular risk by adopting a plant-based diet.

Whole-food, plant-based diets reduce blood cholesterol because they tend to be very low in saturated fat and they contain zero cholesterol. Moreover, plant-based diets are high in fiber, which further reduces blood cholesterol levels. Soy has also been shown to play a role in lowering cholesterol, for those who choose to include it.

3. You’ll give your microbiome a makeover.

The trillions of microorganisms living in our bodies are collectively called the microbiome. Increasingly, these microorganisms are recognized as crucial to our overall health: not only do they help us digest our food, but they produce critical nutrients, train our immune systems, turn genes on and off, keep our gut tissue healthy, and help protect us from cancer. Studies have also shown they play a role in obesity, diabetes, atherosclerosis, autoimmune disease, inflammatory bowel disease, and liver disease.

Plant foods help shape a healthy intestinal microbiome. The fiber in plant foods promotes the growth of “friendly” bacteria in our guts. On the other hand, fiber-poor diets (such as those that are high in dairy, eggs, and meat) can foster the growth of disease-promoting bacteria. Landmark studies have shown that when omnivores eat choline or carnitine (found in meat, poultry, seafood, eggs, and dairy), gut bacteria make a substance that is converted by our liver to a toxic product called TMAO. TMAO leads to worsening cholesterol plaques in our blood vessels and escalates the risk of heart attack and stroke.

Interestingly, people eating plant-based diets make little or no TMAO after a meat-containing meal, because they have a totally different gut microbiome. It takes only a few days for our gut bacterial patterns to change – the benefits of a plant-based diet start quickly!

4. You’ll change how your genes work.

Scientists have made the remarkable discovery that environmental and lifestyle factors can turn genes on and off. For example, the antioxidants and other nutrients we eat in whole plant foods can change gene expression to optimize how our cells repair damaged DNA. Research has also shown that lifestyle changes, including a plant-based diet, can decrease the expression of cancer genes in men with low-risk prostate cancer. We’ve even seen that a plant-based diet, along with other lifestyle changes, can lengthen our telomeres—the caps at the end of our chromosomes that help keep our DNA stable. This might mean that our cells and tissues age more slowly, since shortened telomeres are associated with aging and earlier death.

5. You’ll dramatically reduce your chances of getting type 2 diabetes.

An estimated 38% of Americans have prediabetes—a precursor to type 2 diabetes. Animal protein, especially red and processed meat, has been shown in study after study to increase the risk of type 2 diabetes. In the Adventist population, omnivores have double the rate of diabetes compared with vegans, even accounting for differences in body weight. In fact, in this population, eating meat once a week or more over a 17-year period increased the risk of diabetes by 74%! Similarly, in the Health Professionals Follow-up Study and Nurses Health Study, increasing red meat intake by more than just half a serving per day was associated with a 48% increased risk in diabetes over 4 years.

Why would meat cause type 2 diabetes? Several reasons: animal fat, animal-based (heme) iron, and nitrate preservatives in meat have been found to damage pancreatic cells, worsen inflammation, cause weight gain, and impair the way our insulin functions.

You will dramatically lessen your chances of getting type 2 diabetes by leaving animal products off of your plate and eating a diet based in whole plant foods. This is especially true if you eat whole grains, which are highly protective against type 2 diabetes. You read that right: carbs actually protect you from diabetes! Also, a plant-based diet can improve or even reverse your diabetes if you’ve already been diagnosed.

6. You’ll get the right amount—and the right type—of protein.

The average omnivore in the US gets more than 1.5 times the optimal amount of protein, most of it from animal sources.

Contrary to popular perception, this excess protein does not make us stronger or leaner. Excess protein is stored as fat or turned into waste, and animal protein is a major cause of weight gainheart diseasediabetesinflammation, and cancer.

On the other hand, the protein found in whole plant foods protects us from many chronic diseases. There is no need to track protein intake or use protein supplements with plant-based diets; if you are meeting your daily calorie needs, you will get plenty of protein. The longest-lived people on Earth, those living in the “Blue Zones,” get about 10% of their calories from protein, compared with the US average of 15-20%.

7. You’ll make a huge impact on the health of our planet and its inhabitants.

Animal agriculture is extremely destructive to the planet. It is the single largest contributor to greenhouse gas emissions, and is a leading cause of land and water use, deforestation, wildlife destruction, and species extinction. About 2,000 gallons of water are needed to produce just one pound of beef in the U.S. Our oceans are rapidly becoming depleted of fish; by some estimates, oceans may be fishless by 2048. The current food system, based on meat and dairy production, also contributes to world hunger—the majority of crops grown worldwide go toward feeding livestock, not feeding people.

Equally important, animals raised for food are sentient beings who suffer, whether raised in industrial factory farms or in farms labeled “humane.” Eating a plant-based diet helps us lead a more compassionate life. After all, being healthy is not just about the food we eat; it’s also about our consciousness—our awareness of how our choices affect the planet and all of those with whom we share it.

Avocado Baked Burritos Recipe

White Bean & Avocado Baked Burritos

Guys, I am SO darn excited to share these White Bean and Avocado Baked Burritos with you today. I teased you with them a couple of days ago on Instagram and Facebook and have been itching to post them here on Ceara’s Kitchen since.

White Bean & Avocado Baked Burritos recipe

I don’t mean to toot my own horn or anything but these White Bean and Avocado Baked Burritos are darn good.

I usually eat avocado cold (like in guacamole) but warm avocado is where it is AT y’all. These Vegan Baked Burritos are stuffed with a hearty bean, mushroom and corn filling PLUS chopped avocado and cilantro. They are then wrapped tightly, snuggled up beside each other in the casserole dish and smothered in tomato sauce.

bean and avocado

Fresh from the oven, my partner J (who hardly swears!) took one bite of these White Bean and Avocado Baked Burritos and said “Holy S)@!” these are good.

I’ll take that as a good sign any day.  ;) #BestReactionEver

ceara s kitchen

And if there wasn’t enough avocado stuffed inside these Baked Burritos, I smothered them with my Creamy Zesty Avocado Lime Dressing. If you are using the dressing on top (which I’d definitively recommend), make sure to add a couple extra tablespoons of water to the dressing so you can easily pour it over freshly baked burritos straight out of the oven.

This recipe is a bit more involved than let’s say my typical dinner recipes (you know how I love my One Pot Meals) but the results are worth it. This recipe makes 12 baked burritos. You could half the recipe to make less but I love making enough so we have some leftovers as well for during the week. I love making these Baked Burritos on a Sunday and enjoying the leftovers for lunch on Monday. I may or may not have eaten these cold for lunch over the next two days. Soooooooo good. #EatHappyLiveHappy

bean and avocado

5.0 from 2 reviews
WHITE BEAN AND AVOCADO BAKED BURRITOS
PREP TIME
COOK TIME
TOTAL TIME
These White Bean and Avocado Baked Burritos make the perfect dinner – stuffed with white bean, mushrooms, corn + lots of avocado! This recipe makes enough for a family of 4 and for lunch the next day. Feel free to half the recipe if you are serving this to a smaller crowd.
Author: Ceara
Recipe type: Main
Cuisine: Mexican
Serves: 12 tortilla wraps.
INGREDIENTS
Rice
  • 1½ cups brown rice
  • ½ tsp vegetable bouillon
Burrito Filling
  • ½ cup vegetable broth for sauteing
  • 5 cloves garlic, diced
  • 1½ cups white onion, chopped (2 medium)
  • 1 tsp cumin
  • 7 cups mushrooms, chopped
  • 1 red pepper, 1 yellow pepper, 1 green pepper
  • 1-2 jalapeno peppers
  • 1 sprig fresh cilantro, chopped
  • 3 heaping cups white beans
  • ½ cup tomato sauce
  • ¼ cup nutritional yeast*
  • Sea Salt and Pepper
  • 1½ cups corn
Tomato Sauce
  • 3 cups plain tomato sauce
  • 1½ tsp garlic powder
  • 1½ tbsp cane sugar
  • 2 sprigs fresh cilantro, chopped
  • ½ tsp cumin
For the Burritos
  • Handful fresh cilantro, chopped
  • 3 avocados, chopped
  • 12 large tortilla wraps
Garnish
DIRECTIONS
  1. Preheat: Oven to 350F/180C. Lightly spray two casserole dishes (9×13 and 8×8 – or whatever large casserole dishes you have on hand) with a bit of oil (so the burritos don’t stick to the pan when baking).
  2. Rice: Prepare the rice while making the burrito filling. Boil and simmer the brown rice and vegetable bouillon in water 1¾ cup water (you might need to use a bit more or less water depending on the brown rice you use).
  3. Burrito Filling: In a large pot, over medium-high heat, saute the garlic and onions with cumin in a couple splashes of vegetable broth for a couple of minutes.
  4. Add the mushrooms and peppers (seeds in the jalapenos if you like it spicy!). Saute for 5-7 minutes until the mushrooms and peppers are lightly cooked. Add splashes of vegetable broth when necessary so the vegetables don’t stick to the pan.
  5. Add the fresh cilantro and white beans. Saute for 2 minutes. Stir in the tomato sauce and nutritional yeast. Add sea salt and pepper to taste.
  6. Turn off the heat and blend ⅓ of the mixture. Stir in the corn.
  7. Tomato Sauce: Stir together tomato sauce, garlic powder, cane sugar, cumin and fresh cilantro.
  8. Assemble the Burritos: Lay the tortilla wrap on a plate. Stuff with ½ cup of the Burrito Filling, ¼ heaping cup of brown rice, small handful of chopped avocado and a few pieces of cilantro. Roll the tortillas and place them in the casserole dish seam down. Continue filling, rolling and placing the tortillas in the pan until all the tortilla wraps are used up. They can be tightly squeezed together in the pan (see photo). Use any additional rice and bean mixture for a salad the next day. Cover with the tomato sauce mixture.
  9. Bake: Bake for 25 minutes uncovered. Garnish with Creamy Zesty Avocado Lime Dressing, fresh cilantro and green onion.
NOTES
1) Use 2 jalapeno peppers (some seeds left in) if you want these burritos spicier. I use one jalapeno (seeds out) when making this for family.
2) I like this recipe with nutritional yeast because it gives the filling a “cheesy” taste. Leave it out if you do not desire a cheesy taste
3) Use gluten free tortilla wraps if you need this recipe to be gluten free.

Top 10 Natural Antibiotics Hiding In Your Kitchen

Top 10 Natural Antibiotics Hiding In Your Kitchen

Top 10 Natural Antibiotics Hiding In Your Kitchen


Hippocrates said, “Let your food be your medicine, and your medicine be your food.” Never is this more true than providing what your body needs to fight infection.

Over the last several decades, over-use of antibiotics has reached an all-time high. The result has been drug-resistant bacteria and “superbugs” that evolve faster than scientists can figure out how to fight them. A future where bacteria are at the top of the food chain is not unheard of.

Long before there were pharmaceutical antibiotics – developed in the 1940s, there were foods and herbs that helped guard against infection and disease on a daily basis. Many of these natural defenders are still in use today with holistic healers around the globe.

These natural antibiotics are available to you right now!

Instead of waiting until you get sick or discover that drugs don’t work on whatever strain of virus or disease you have, you can start building up your immune system in advance.

These foods and herbs haven’t lost their ability to fight bacteria. Bugs do not become immune or resistant to them. From hundreds of years ago to our modern time, what worked then still works today.

They are known as “astringent” foods – they naturally cleanse your blood without harmful side effects or upsetting the delicate balance of good bacteria in your body.

Top Ten Natural Antibiotics

1. Garlic

Raw garlic when crushed or chewed contains a compound called allicin – which has similar properties to penicillin.

This superfood member of the onion family is antibiotic, anti-inflammatory, anti-viral, anti-parasitic, anti-fungal, and antioxidant (mopping up free radicals that have been proven to cause cancer).

For more than seven millennia, it has been used internally and externally to treat mild illness to serious diseases.

Everything from inflammation to colds to serious infections is minimized and/or obliterated with the addition of garlic and for those who don’t enjoy the taste, there are supplements as well. Check into “aged” garlic supplements for the best results.

Garlic is not only potent, it contains a host of vitamins, nutrients, and minerals that are beneficial to total body wellness. Not to mention the cost is pennies in comparison to doctor visits and prescriptions!

2. Honey

Ancient Romans used honey on the battlefield to treat wounds and prevent infection.

Civilizations all over the world continue to consider honey one of the best natural antibiotics, antimicrobials, anti-inflammatories, and antiseptics known to man after thousands of years.

New Zealand’s Manuka honey has been proven to have the highest levels of antioxidants and curative powers.

An enzyme found in honey releases hydrogen peroxide. This process helps your body fight infection and prevents the growth of bacteria. Soothing to the digestive system, honey removes toxins from the blood and helps your liver operate more efficiently.

A great boost to the immune system, consider combining honey with cinnamon to strengthen your white blood cells! Raw, organic honey is the best option since most pasteurization methods kills the antioxidant effects.

3. Cabbage

There are sulfur compounds found in cabbage – a member of the cruciferous family that includes broccoli and kale – that have been shown effective as cancer fighters.

What many people don’t realize is how much vitamin C is found in cabbage. One cup provides 75% of what you need every day.

Naturally antibacterial, eating shredded raw cabbage in your salad, as a side dish in the form of slaw, or drinking fresh cabbage juice (with honey added to sweeten) is an excellent way to improve digestion, prevent disease, and even manage your weight!

Inflammation: Your Body’s Hidden Enemy

Inflammation is the secret enemy inside your body. It can lead to heart disease, diabetes and even Alzheimer’s! In our new report, you’ll learn the five best foods to kill inflammation before it spreads. Become a Health Wire today, and get our free report: “Extinguish Inflammation With These 5 Foods.”

4. Grapefruit Seed Extract (GSE)

The Journal of Alternative and Complementary Medicine published a study that found grapefruit seed extract (GSE) effective against more than 800 forms of viruses and bacteria, more than a hundred strains of fungus, and many parasites.

High in many antioxidants, GSE boosts immunity, alkalizes the body naturally, and aids in digestion by improving your beneficial gut flora.

5. Raw Apple Cider Vinegar (ACV)

The far-reaching benefits of daily doses of apple cider vinegar (ACV) include antibiotic and antiseptic properties, naturally alkalizing your system, and can aid you in everything from managing your weight to lowering cholesterol and your risk of cancer.

A chemical-free astringent, ACV can be used topically to disinfect and sterilize.

6. Extra Virgin Coconut Oil

There is not enough that can be said for the benefits of coconut oil. It has naturally occurring anti-fungal and anti-microbial properties and is packed with antioxidants you can’t find anywhere else in nature.

Use it to boost your immune system, balance thyroid, cholesterol, and blood sugar levels, and even improve brain function. Safe to use internally and externally, coconut oil is one of the most versatile and unique gifts from Mother Nature.

Stir a spoonful into your morning coffee for added energy and a clearer head all day.

7. Echinacea

With similar effects to garlic, Echinacea is well tolerated and able to stimulate the immune system by naturally boosting infection fighters in your blood stream. Native to North America, Echinacea has been used for centuries in tribal medicine to treat pain and sickness.

Unlike garlic, this antibacterial, anti-fungal, anti-viral solution is generally used at the first signs of illness and should not be taken for more than ten days. It is available in liquid and capsule form.

8. Fermented Foods

Probiotics are one of the most incredible discoveries in the last decade. They work to boost and preserve the natural gut flora (good bacteria) found in your digestive system.

Research has proven that a balanced gut is one of the keys to overall wellness and cancer prevention.

These good bacteria are so critical to your health that doctors now recommend a probiotic while their patients are on prescription antibiotics.

Fermented foods are packed with antioxidants and microorganisms that your body processes far better than supplements.

Unpasteurized sauerkraut, apple cider vinegar, raw pickles, probiotic yogurt, and kim chi (a Korean cabbage dish) are excellent ways to improve the balance in your intestines.

9. Colloidal Silver

A natural antibiotic, colloidal silver is a mixture of silver particles suspended in fluid that have been used for centuries.

This treatment is temporary since too much silver – a heavy metal – can be toxic. However, it disables the enzyme that single-cell bacteria require to multiply. Deprived of their oxygen supply, the bacteria and viruses are destroyed without damage to you.

10. Oil of Oregano and Other Herbs

Continued medical research has shown that many tried and true herbal remedies work as well today as they did hundreds of years ago.

Essential oils created from herbs long determined to be beneficial to human health are rapidly becoming holistic medicine’s go-to item. Mediterranean countries are the home of many of the most powerful, including oregano.

Oil of oregano is considered anti-microbial, antibacterial, anti-parasitic, anti-viral, and anti-fungal.

It can be used internally and externally in the treatment of wounds, respiratory problems, digestive upset, and even the common cold.

Packed with antioxidants known as phenols and flavonoids, it heals but also strengthens your immune system.

The natural antibiotic properties of many herbs are only now being analyzed and confirmed by scientists around the world.

They represent natural alternatives to boost your immunity and add an excellent variety to your food preparation.

Allspice, thyme, cinnamon, basil, rosemary, turmeric, cayenne, chili peppers, cloves, ginger, anise, mustard seed, and fennel are just a few natural herbs you should consider adding to your daily diet. Some are available in essential oils that increase their healing power.

Prescribed antibiotics kill all bacteria – both the good and the bad – leaving your body stripped of its natural ability to fight infection and ward off illness.

You are designed to heal yourself in most cases. By adding these natural food medicines to your life, you can actively work to keep your body healthy and in balance.

*Post courtesy of Dr. Keith Scott-Mumby, Allergy Detective. He is a founding member of the British Society for Nutrition, Allergy and Environmental Medicine. You can read more at his website.

New Year’s Resolutions

Stuck on ideas for a New Year’s Resolution?  Listen to this podcast and you are sure to be inspired!  It’s a compilation of the highlights of 2015 from some amazingly insightful and knowledgeable individuals. Many of whom are considered thought leaders in their field. So much to learn… I plant to re-listen to this several times throughout 2016 for constant reminders. Highly recommend during a car ride or workout :)

Click here to listen:  http://www.richroll.com/podcast/best-of-2015-part-1/

 

THE BEST OF 2015 – PART 1

00:002:02:38

This is the time of year to pause. It’s the time of year for reflection. For gratitude. And for giving back.

So let’s do all those things. Welcome to the third annual Best of the RRP Anthology — our way of taking a moment to reflect on the year, express gratitude and give thanks for taking this journey with us.

I pride myself on bringing a wide variety of personalities, opinions and attitudes to the show. When I look back over 2015, it’s amazing how many incredibly dynamic conversations and perspectives I was honored to share. Second listens brought new insights. Another reminder that this show is a gift that just keeps giving.

For long-time listeners, this and the following episode will bring certain insights back into the forefront of your consciousness as you contemplate your new year’s trajectory. If you’re new to the show, then these episodes will definitely inspire you to peruse the catalog and listen in full to some of the guests and or episodes you may have missed. Links to the full episodes excerpted in this anthology are enumerated below.

What a stunning year. Thank you. I appreciate you. Here’s to an extraordinary 2016 — the year we manifest our greatest dreams into reality. Join me, and let’s do this thing together.

Peace + Plants,

RR-SIGNATURE-FOR-WEB 110

Listen & Subscribe oniTunes|Soundcloud|Stitcher

 

 

Discount on Nutrition Classes at eCornell!

I took the Plant-Based Nutrition Certificate through eCornell a few years ago and it was one of the best things I have ever done!   I HIGHLY recommended these classes for anyone wanting to learn more about nutrition/health/wellness. Take advantage of the discount! The information and knowledge you gain is life-changing and will set you on a good path!

15% Off Online Courses

Expires Thursday, December 31, 2015