That was the question after reading a new report from the Natural Resources Defense Council that exposes the fact that the meat industry in America is overusing antibiotics and putting unhealthy amounts of drugs into our food system.

The 14-page report, titled “Better Burgers: Why It’s High Time the U.S. Beef Industry Kicked Its Antibiotics Habit,” dives into a variety of topics concerning the misuse and overuse of antibiotics in cows and chickens intended for human consumption.

First, the report breaks down how beef “feedlots” — essentially the animals’ kibble– regularly contain “important antibiotics,” and create antibiotic-resistant bacteria that cause infections that are hard to treat, and death, in Americans. the overview of the study states that the problem is dire:

“Antibiotic resistance poses one of the gravest threats to our health. It undermines the efficacy of antibiotics, and therefore the ability to safely perform transplants, joint replacements, C-sections, dialysis, and other procedures requiring reliable drugs to treat the infections that often complicate them. Already, people in the United States experience at least 2.8 million infections caused by antibiotic-resistant bacteria each year, resulting in up to 162,044 deaths.”

Anything that weakens our ability to fight infection is dangerous

The farmers are aware of the issue, the report continues, since these drugs in the feed often make cattle sick, and meatpackers stay mum on their antibiotic use. In America, we also use antibiotics more frequently than in many other countries around the world, indicating that our standards for antibiotic use in animals need to be stricter so that when humans need the drugs, they work. How does the antibiotic from the animal get into our systems? It’s direct: When a cow is processed and becomes your steak or burger, the drugs are passed directly into humans in the meat.

“The problems with the overuse of antibiotics that are important to people is ingrained in the industry, and they have the power to change it, but it’s going to take leadership, and they haven’t been willing to take that on,” explains the report author David Wallinga, MD, a senior health advisor with NRDC, in a statement published on the Center for Infectious Disease Research and Policy website.

Antibiotic-resistant bacteria can spread to humans when they handle raw beef or consume undercooked meat, and farmers and farm workers can be exposed while working at the plants, putting them at increased risk. Additionally, people who live by feedlots, “downstream or downwind,” can be affected when the antibiotic-resistant bacteria is transported into the air, water, and soil, and subsequently inhaled, or ingested when we eat the food that grows in this soil.

For most of us, the risk from superbugs that are resistant to bacteria is highest when we buy and eat grocery store beef, though during COVID-19 the detrimental impacts these practices have on farmworkers and the communities that surround feedlots has also been clear.

This is especially disturbing since a high proportion of meat processing workers — upwards of 20,000 people, got sick inside the plants, causing major companies to close plants and meat shortages in mid to late May. And while COVID-19 is a virus, and not caused by bacteria, it’s the secondary complications — such as pneumonia and other infections are caused by bacterial infections and inflammation, and that’s where the overexposure to anti-biotics comes into play. If you are constantly bombarded with antibiotics, through meat, they stop working when actual infections take hold, and your body does not respond. That is how immunity is compromised.

The report calls out the poultry industry, where there have been marked improvements: It estimates (with some caveats) that the use of medically important antibiotics by the U.S. chicken industry has dropped around 73% from 2013 to 2017. Let this set the precedent for other animal farming industries to follow suit.

Overdosing Antibiotics in beef is not necessary and creates sicker cows and humans

At the end of the paper, Wallinga urges that action be taken to promote beef from cattle raised without the routine use of antibiotics. Additionally, he makes the plea that conventional beef producers rethink their antibiotic policies to act more responsibly, work with third-party certification programs to verify responsible antibiotic use protocols, and support the creation of national antibiotic use reduction targets and a nationwide system for keeping tabs on antibiotic use at farms. In conclusion, he also asks that the FDA and USDA do more to stop the unnecessary use of antibiotics in our food system.

In recent months amid the coronavirus outbreak, there’s been growing concern about consuming meat. In May, doctors warned consumers that coronavirus may be able to spread through meat products. Meanwhile, the meat industry could stand to take a blow to profits of some $20 billion, as more consumers choose plant-based substitutes. There’s also increasing concern that factory farms could cause another pandemic as more and more health experts and doctors urge people to go plant-based in light of the global health crisis.

For most people eating a plant-based diet, learning about the link between coronavirus and “Big Ag” and the rampant overuse of antibiotics in our nation’s beef system is enough to inspire us to convince our loved ones to stay away from meat for the foreseeable future. In order to be even more persuasive, forward this piece and the  Natural Resources Defense Council’s report to all the burger lovers in our lives. And throw a few more plant-based burgers on the grill this summer.

For how to go plant-based, check out The Beginner’s Guide to a Plant-Based Diet

The post Meat Industry Feeds Antibiotics to Cows, Making Us Vulnerable to Infections appeared first on The Beet.

Especially if you’re trying to lose weight, eating the right breakfast can hold the key to success, since a balanced early meal gives you the energy and nutrients after overnight fasting, to set you up for steady blood sugar and healthier food choices for the rest of the day.

But eating a superstar breakfast to help usher along weight loss isn’t always easy. Is a banana and almond butter enough? Is avocado toast with a side of fruit salad too much? What’s the best breakfast to power up your metabolism? Or to refuel up after an early morning workout?

For the answers, we reached out to Registered Dieticians to share their best plant-based morning meals to have if you’re trying to lose weight. Choose one and stick with it or rotate through these six healthy choices. For more recipe inspiration, check out The Beet’s library of over 1,000 plant-based recipes.

The Best Breakfasts for Weight Loss

1. Overnight Tropical Chia Coconut Pudding from Bansari Acharya, MA, RD at Foodlove.com 

How to make it: Mix one cup of unsweetened coconut milk (or any other unsweetened plant-based milk, or even water) with four tablespoons of chia seeds. For flavoring, you can add a splash of vanilla extract and, if you’d like, a sweetener of choice like agave syrup, at this stage and mix everything thoroughly. Place it in the fridge overnight to set. In the morning, top it off with fruits such as mango, kiwi, and pineapple and, for an added tropical kick, unsweetened coconut flakes. To switch this recipe up, you can also swap oats for chia seeds.

Why it helps with weight loss: “This breakfast recipe is excellent for those who are trying to lose weight as chia seeds are high in many vitamins, minerals, and protein, while also being low in calories,” says Acharya, also noting that they contain omega-3s, which are an essential fatty acid providing excellent benefits for your heart and brain.

“Furthermore, chia seeds are an excellent source of fiber, which helps in those trying to lose weight by improving digestion and reducing cholesterol.” Two tablespoons of chia seeds boast an impressive 11 grams of fiber and clock in at only 130 calories.

2. Spiced Chickpea-Avocado Toast from Amanda A. Kostro Miller, RD, LDN, who serves on the advisory board for Fitter Living 

How to make it: Place two tablespoons of roasted chickpeas (you can roast them the day before for swifter prep); check out our recipe here on one slice of whole-grain toast along with a quarter cup of mashed avocado. Add fresh herbs like basil or parsley and spices like red hot chile pepper flakes or sea salt as desired.

Why it helps with weight loss: “The chickpea avocado toast is not only vegan, but it’s full of protein, fat, and fiber to keep you totally satisfied for hours,” explains Kostro Miller. “One huge struggle for people trying to lose weight is feeling hungry between meals. This breakfast option uses a three-tiered approach to battling hunger: healthy avocado fat, plant-based protein, and fiber in every main ingredient.” It’s also the kind of thing you’ll come to crave every morning.

3. Banana-Cacao Fruit Smoothie from Jinan Banna, Ph.D., RD

How to make it: In a high-powered blender, add frozen fruits of your choice (we love frozen berries for all of their antioxidants!) along with a tablespoon of cacao nibs, half a banana, and half a cup of unsweetened soy milk or unsweetened plant-based milk of choice. Blend until smooth.

Why it helps with weight loss: “This recipe provides fiber, heart-healthy fat, and protein to help you stay full while trying to lose weight,” offers Banna. “It’s important to focus on foods that provide a sense of satisfaction and don’t have a lot of empty calories to leave you hungry again quickly.” To make this shake even more filling, add a tablespoon or two of your favorite nut butter.

4. Almond Butter Toast with Berries from Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim: 30 Days to Permanent Weight Loss One Portion at a Time

How to make it: Spread one tablespoon of almond butter on a slice of Ezekiel bread after toasting (or eat it untoasted, if you prefer) and serve with one cup of blueberries. You can also swap whole wheat bread and peanut butter in this recipe. For a different flavor profile, serve with a sliced banana instead of blueberries.

Why it helps with weight loss: “This is a good breakfast if you’re trying to lose weight as it’s the perfect combo of being a good source of fiber, healthy plant-based protein, and good fat,” says Young. (Nut butters are loaded with heart-healthy monounsaturated fats.)  Blueberries are also rich in phytonutrients, good-for-you chemical compounds made by plants. “This recipe is also simple to make, especially if you’re in a rush.” That 10 a.m. Zoom call waits for no stragglers, dear readers.

5. Better-For-You PB&J from Robin Barrie, MS, RD, CDN, CSSD

How to make it: Make chia jam by combining 16 ounces of fresh or frozen raspberries (or any berry) with four tablespoons chia seeds, three tablespoons lemon juice, and one-to-three tablespoons maple syrup for sweetness (if the fruit is really sweet, use less) in a small saucepan on the stove at medium heat.

Stir frequently until the fruit defrosts or breaks apart and the ingredients begin to gel together (about five-to-seven minutes). Remove from heat and place in a glass container and allow to cool to room temperature. Enjoy right away or store in the fridge for a few hours or overnight for maximum seed expansion. Use for the next three-to-five days. When making your breakfast, slather the jam on an Ezekiel whole-grain English muffin and serve.

Why it helps with weight loss: “Ezekiel muffins have all-natural ingredients and are delish, while the chia seeds in the jam keep you feeling satiated,” notes Barrie. “Pick your favorite berry for the jam and try any type of nut butter you like! You will feel full for hours.” If you’re craving something sweet after dinner, this also makes an excellent healthy dessert.

6. English Muffin Tomato-and-Avocado sandwich from Jinan Banna, Ph.D., RD

How to make it: Pop a whole wheat English muffin in the toaster. Pour a drizzle of olive oil, sea salt, and pepper on each half, and add sliced tomatoes and avocados. A splash of balsamic vinegar adds a nice hint of acid.

Why it helps with weight loss: “This option is good for weight loss because of the content of fiber and heart-healthy fat,” offers Banna. “These nutrients help you to stay full to avoid overeating.” For more on how eating an avocado a day can help you burn fat and lose weight, read our article on “nature’s keto” here.

For more expert advice, check out The Beet’s Health & Nutrition articles. 

The post The 6 Best Breakfasts to Eat for Weight Loss, According to Nutritionists appeared first on The Beet.

Whether you’re simply doubling down on your efforts to stay plant-strong into the new year or totally new to the plant-based world, we’re here to help you ace all your healthy eating objectives, and beyond. Here are seven tips to reach those goals, from nutritionists who know.

How to Achieve Your New Year’s Resolutions

1. Set Realistic Goals

Taking on too much from the outset is going to set you up for failure, and between all those awesome Zoom yoga classes you’ve signed up for and those green smoothies you’ve been whipping up each morning, ain’t nobody got time to flop.

“To get started think of your overall goal (i.e., lose 10 pounds) and start with small steps that directly impact that goal such as drinking less soft drinks or doing more physical activity,” says Geiger, who stresses narrowing down on as realistic a goal as possible – that is, something that’s a bit of a challenge, but still within reach.

2. Identify What You Need to Succeed

“This seems simple but is a step that is often overlooked by many of the clients that I’ve worked with,” comments Sheri Vettel, RD, at the Institute for Integrative Nutrition based in New York City. (FYI: Vettel follows a primarily plant-forward diet, only consuming the occasional fatty fish for the omega 3-fatty acids.)

“For instance, if you’d like to begin eating more plant-based, reflect on what skills and tools you’ll need to ensure your success. This might include taking a [plant-based] cooking class, listening to plant-forward podcasts, or investing in a few new cookbooks or a new kitchen appliance.”

Better yet, check out The Beet’s Beginner’s Guide to a Plant-Based Diet and team up with us on the journey to better health today.

3. Hold Yourself Accountable

“For accountability, find a way you like to keep track of your progress. Use a journal, app, a friend, or join a Facebook group,” offers Geiger. “In whichever way you find motivation use that to your advantage this year.”

If you’re doing Veganuary, try putting a “V” with a circle around it on a wall calendar for every day you successfully stick to your plant-based eating plan. You’d be amazed at how much of a positive jolt seeing all those “V”s lined up will give you. So much so, you may very well decide to keep the party going into February.

4. Don’t Abandon Your Goal

Caved and ordered late-night pizza when you vowed to nix dairy? Skipped a day in your 30-day yoga challenge? Forgot to meditate yesterday? Don’t sweat it.

“Remember that not every day will be perfect and it’s about making positive changes overall,” offers Geiger. “If you feel you are losing motivation or lost track of your goal, reframe and focus and pick it back up where you left off. Don’t wait until tomorrow.” Just because you had that ‘za doesn’t mean tomorrow isn’t a new day to recommit to your resolution.

5. Center Your Goal Around Variety

If you’re looking to make the most of your New Year’s dreams, honing in on an objective that involves some variety may prove a welcome strategy. For Vettel, this ethos applies to the realm of meal planning: “Set a goal around variety to keep meals interesting! Place a comprehensive list of fruits and vegetables on your fridge or wherever it’s convenient for you,” Vettel suggests.

“Keep a tally next to each type of produce when you buy it and use this as a guide to purchase and prepare a variety of fruits and veggies each week.” We love that idea, and this concept of variety works beyond your plate, too. If you’re setting out to read more books, curling up with tomes in a host of different genres might help you make that goal stick.

If you’d like to exercise more (read: at all), mixing things up between yoga, pilates, weight lifting, cycling, jogging, and more, is likely to be more appealing and attainable than doing the same workout routine every day (at least when you’re new to exercise and looking to find the types that you like best).

6. Be Kind to Yourself

Especially during these turbulent and uncertain times, beating yourself up is a recipe for falling off the course.

“When we set a resolution, we are telling ourselves that we will or will not do something. This creates space for self-judgment when we feel that we’ve ‘fallen off the wagon.’ If there’s anything that the current pandemic has taught many of us, it’s that there is extreme importance in being gentle with and taking care of ourselves,” advises Vettel. “This extends well beyond the ideas of physical nourishment. If we find it emotionally difficult to maintain our resolutions around the foods we wish to put in our body, this takes away from the health benefits that we were trying to achieve in the first place.”

Another thing to keep in mind, says Vettel, is how your New Year’s resolution will affect your health holistically: “Be honest with yourself about what your resolution will mean for your health overall,” says Vettel. “If your resolution to avoid all processed foods or to workout daily will stress you out on days when you’re too busy to do so, consider re-working your resolution and finding something that will support your physical and emotional health instead.”

7. Journal

There’s a good reason there’s so much psychological research on the benefits of journaling, whether it’s on raising your self-esteem or helping with anxiety It’s also mighty effective when it comes to staying committed to your New Year’s resolutions. “I’ve found journaling to be extremely helpful whenever I set new goals for myself, as it becomes an honest reflection of my progress,” states Vettel.

“Whether it’s experimenting with a meditation practice, finding more space for the movement that I enjoy, or working on hydration, reflecting on what’s working and what isn’t has moved me toward success.”

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post 7 Tips to Crush Your New Year’s Goals, from Nutritionists appeared first on The Beet.

The study comes from researchers from Harvard T.H. Chan School of Public Health and was published in the journal Neurology. Titled “Quality of Plant-based Diet and Risk of Total, Ischemic, and Hemorrhagic Stroke,” the research revealed that a healthy, plant-based diet, focused on vegetables, leafy greens, whole grains, and beans, and containing lower levels of animal products and processed foods, as well as added sugars — was linked with a lower risk of stroke. Therefore, adopting a plant-based diet could help prevent stroke.

How to Prevent Stroke

“Our findings have important public health implications, suggesting that future nutrition policies to lower stroke risk should take the quality of food into consideration,” said first author Megu Baden, a postdoctoral fellow in the Department of Nutrition.

For their research, scientists crunched numbers presented in health data from 209,508 women and men in the Nurses’ Health Study, Nurses’ Health Study II, and Health Professionals Follow-Up Study, who did not have cardiovascular disease or cancer when they began participating in the research. Researchers tracked them for more than 25 years and study participants completed diet questionnaires every two to four years.

Eating Plant-Based Could Lower Stroke Risk

Ultimately, the researchers found that a healthy plant-based diet was not only associated with a 10 percent lower overall stroke risk but was also linked to a modest reduction in risk of ischemic stroke, the most common type of stroke, which occurs when blood flow to the brain is blocked. Worth noting: Scientists found no association found between a healthy plant-based diet and reduced risk of hemorrhagic stroke,  a type of stroke which happens when an artery in the brain leaks blood or ruptures.

“Many individuals have been increasing the amount of plant-based components in their diet,” said Kathryn Rexrode, associate professor of medicine at Brigham and Women’s Hospital and co-author of the paper, in the same media statement. “These results show that higher intake of healthy plant-based foods may help reduce long-term stroke risk and that it is still important to pay attention to diet quality of plant-based diets.”

Experts not involved with this study are also encouraged by these findings as evidence of all the amazing things going plant-based does for your health beyond reducing your stroke risk.

Stroke Risk May be Lower for Vegans and Vegetarians

Nicole Harkin, MD, FACC, a preventive cardiologist and founder of Whole Heart Cardiology further breaks down the findings: “This study analyzed a very large number of participants and found that those consuming a healthy, plant-based diet had a 10 percent reduced risk of stroke. A prior study showed a possible increased risk of a specific type of stroke called hemorrhagic stroke, in which there is bleeding in the brain, in vegetarians and vegans,” she said.

“This has not been shown previously and this study further supports prior trials demonstrating a reduced risk of stroke overall in those consuming a healthy, plant-based diet (and no sign of increased risk of hemorrhagic stroke). Vegan and vegetarians who are consuming a healthy diet with limited processed plant-based foods should feel reassured that they are at low risk for cardiovascular disease, including stroke.”

Since this study was epidemiologic, i.e., researchers follow and analyze participants but don’t change any variables in an experimental setting, it can only indicate a correlation between a healthy plant-based diet and reduced stroke risk, and not a causal link. “While they do their best to account for differences between groups, there is always the possibility of residual differences, other than the behavior being studied, that can explain the findings. This is why we look for consistency across studies and use large numbers of people,” added Harkin.

Despite any potential shortcomings of epidemiologic studies, Harkin is nevertheless pleased by the results. “Plant-based and plant-predominant diets have been found in numerous studies to lower cholesterol, blood pressure, insulin resistance, and cardiovascular disease. Given that stroke risk is closely related to all of these conditions, it is not surprising that the risk of stroke would be lower with a healthy, plant-based diet,” she offered. Her suggestion for taking these findings out into the real world and your dining room table? “Focus on a diet high in vegetables, fruits, whole grains, legumes, nuts, and seeds, and try to minimize processed food, this includes junk food, where possible!”

And even if you don’t have heart disease, taking control of your cardiovascular health right now is key. As Dr. Cooke recently explained to The Beet, if you eat junk food and high-animal-fat foods, your blood vessels respond by constricting, and the endothelial cells become sticky, catching fat and other cells that lead to plaque — needless to say this isn’t good — and you’ll face an increased risk of stroke and heart attack risk in the years to come, along with dementia, cancer, and other chronic diseases that occur when you don’t eat healthy throughout your lifetime.

Bottom Line: Eating a Plant-Based Diet Can Help Lower Stroke Risk

On that note, pass the plant-based chili, please.

The Top 20 Veggies with the Most Protein

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Peas

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8g Calcium – 43.2 mg

3. Corn

Fresh corn is a great source of energy for those who like to stay active. Protein isn’t all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equals Protein – 5.4g Calories – 177 Carbs – 123g Fiber – 4.6g Calcium – 4.9mg

4. Artichoke Hearts

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein – 4.8g Calories – 89 Carbs – 20g Fiber – 14.4g Calcium – 35.2mg

5. Asparagus

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein – 4.4g Calories – 39.6 Carbs – 7.4g Fiber – 3.6g Calcium – 41.4mg

6. Brussel Sprouts

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein – 4g Calories – 56.2 Carbs – 40g Fiber – 4g Calcium – 56.2mg

7. Broccoli

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein – 3.8g Calories – 54.6Carbs – 11.2g Fiber – 5.2g Calcium – 62.4mg

8. Mustard Greens

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein – 3.2 g Calories – 21 Carbs – 2.9g Fiber – 2.8g Calcium – 104mg

9. Avocado

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn’t just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein – 3.0 g Calories – 240 Carbs – 12.8 g Fiber – 10.1g Calcium – 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. 1 cup (chopped) equals Protein – 2.9g Calories – 92.4 Carbs – 21.3g Fiber – 2.9g Calcium – 46.2mg

11. Beets

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein – 2.8 g Calories – 74.8 Carbs – 17g Fiber – 3.4g Calcium – 27.2mg

12. Oyster Mushrooms

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein – 2.8g Calories – 37 Carbs – 5.6g Fiber – 2.0g Calcium – 2.6mg

13. Bok Choy

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means “white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein – 2.7 g Calories – 20.4 Carbs – 3.1g Fiber – 1.7g Calcium – 158mg

14. Green Beans

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein – 1.8 g Calories – 31 Carbs – 7 g Fiber – 2.7 g Calcium – 37 mg

15. Cauliflower

The most nutritious way to consume cauliflower is steamed. Don’t get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein – 2.2g Calories – 28.6 Carbs – 5.4g Fiber – 2.8g Calcium – 19.8mg

16. Turnip

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein – 1.6g Calories – 28.8 Carbs – 6.3g Fiber – 5.0g Calcium – 197mg

17. Alfalfa Sprouts

Alfalfa sprouts might be little but they sure are powerful. Plus they’re quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein – 1.3 g Calories – 8 Carbs – 0.7 g Fiber – 0.6 g Calcium – 10.6 mg

18. Tomatoes

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein – 1.3g Calories – 26.8 Carbs – 5.8g Fiber – 1.8g Calcium – 14.9mg

19. Zucchini

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn’t high in calories is that it is made up of 95% water. 1 cup equals Protein – 1.2g Calories – 28.8 Carbs – 7.1g Fiber – 2.5g Calcium – 23.4 mg

20. Spinach

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equals Protein – 0.9g Calories – 6.4 Carbs – 1.0 g Fiber – 0.6g Calcium – 27.7 mg

The post Eating Plant-Based Can Reduce Your Stroke Risk, Study Shows appeared first on The Beet.

Of course, if like most dads, he also never wants you to pay a lot for stuff that ultimately hits his bottom line (if like most of us you still get a little help from the top), we found the best gifts at the most reasonable prices that show you care a lot even if you didn’t spend a lot.

Here are 15 Father’s Day gifts that help you celebrate your favorite dad, or the father figure in your life. He’s the guy who made you get up and dust yourself off when you fell off your bike, or taught you how to skate, ski, or snowboard. He is also the guy who had your back when you needed it most (and reminded you that the betches in high school never amounted to a hill of beans). Dad is the guy who, ultimately, helped make you who you are. Let him know you really, really appreciate him.

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1. Hourglass Water Bottle

For the dad who shirks apps and tech innovations, here’s a product he can get behind: A 32-ounce glass water bottle that helps you track your water intake between 9 a.m. to 5 p.m. to ensure you get your two liters worth (so he’ll use the Hourglass twice to hit the daily goal of eight glasses of water a day). It’s as easy as keeping the water level lined up with the current time on the….Grandfather clock.

Treat dad to the Hourglass Water Bottle, for $29.

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 2. HyperVolt Body Massage Gun 

Everyone wanted these for the holidays and though they were on the list, at that time the $500 price tag just seemed too steep. Now there are really great ones at lower prices and no question, this will be a hit with the Dad who carried you on his shoulders and now has more aches and pains. The HyperVolt works great boasts a silent multi-speed massager and comes with interchangeable heads to get into every sore muscle, neck, or joint that needs a little extra TLC. and a rechargeable lithium battery.

Click here to learn more about the HyperVolt Body Massage Gun, for $159.

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3. ClassPass Gift Card, gift cards in any amount

We know, we know, your dear pop is waiting with bated breath for that amazing moment when he can return to his yoga studio or spin maestros. Until then, let him choose from 50,000+ virtual classes a week—including boxing, HIIT, yoga, and more—that he can enjoy from the safety at home, or if he’s lucky, on a yoga mat in the backyard.

Check out ClassPass Gift Cards, and pick your favorite for dad. 

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4. Rich Roll’s Finding Ultra book, Revised and Updated Edition

This book is the perfect gift for the dad who needs inspiration, and it may just change his life. Rich Roll is an ironman and plant-based advocate with a podcast and a following among macho athletes and weekend warriors alike. It wasn’t always the case. On the night before he turned forty, Roll was fifty pounds overweight and unable to climb the stairs without stopping.

He changed his diet to a plant-based one and began daily training, and morphed in just months from couch potato to endurance athlete. Finding Ultra recounts his journey to the start of the most elite Ultra Man competition, where athletes cover 320 miles of swimming, biking, and running. He then did the EPIC5—five Ironman-distance triathlons in less than a week, each on a different Hawaiian island. Tell Dad you just want him to run a 5K with you.

Rich Roll’s Finding Ultra, Revised and Updated Edition, in paperback $13.95.

5. Partake Brewing 5-Pack,  $18

Just because dad doesn’t drink or is trying to be more health-conscious doesn’t mean he can’t enjoy a cold brew. Treat him to Partake’s award-winning craft non-alcoholic beer. Between the IPA, Pale Ale, Blonde Ale, Red Ale, and Stout he’ll have as hard a time picking favorites as he does between children. Made with all-natural, anti-inflammatory ingredients, sit back, relax, clink cans, and catch up with your old man over a drink you can feel good about.

Check out the Partake Brewing 5-Pack, for $18. Cheers to that!

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6. Aventon Electric Level Commuter Bike 

With gas prices already through the roof, Dad may want to consider bike commuting. Or at least doing some of his errands on two wheels. And while just about every type of e-bike exists (mountain, road, commuting and hauling kids or other stuff) this bike was named by Bicycling Magazine as the best all around e-bike for any possible use case, and it’s a growing field of competitors, so that should tell you something.

This relatively quiet bike comes with a built in rack, so Dad can carry everything he needs for his midtown meeting or Saturday pickle ball match. It’s not an inexpensive gift, rounding up to 18 Benjamins, but hey, Dad’s worth it!

Aventon Electric Level Commuter Bike, $1,799.

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7. SmartBox Vegan Box

Sometimes, a man just wants to watch last season’s baseball game, crack open a cold one, and snack. Either buy this tasty collection of bites as a one-time gift or a recurring subscription for a time frame of your choice. Either choose the pre-set vegan box with popcorn, fruit crisps, cookies, and more or curate your own plant-based selection based on dad’s palate.

Check out the SmartBox Vegan Box for $39.99, or sign up dad for a subscription.  

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8. Cubii Pro

For the fella that loves squeezing a workout in whenever he can (hello, dad who’s addicted to his exercise bike desk!), the first smart compact elliptical machine lets dad sneak some cardio activity in while at the kitchen table, sitting on the couch, or at his desk. Using the Cubii mobile app he can also track his workout progress (strides, steps, calories, distance, and time logged) as well as compete with other users on the app. Family elliptical challenge, anyone?

Learn more about the Cubii Pro, for $349.

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9. Flex Disc

Jazz up dear pater’s workout routine with these easy-to-use, versatile tools that help with balance and activate many muscle groups in the body. He’ll be thanking you big time as he sees his strength, flexibility, and balance improve.

Check out the Flex Disc; $79 for one Flex Disc, $99 for set of two mini Flex Discs

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10. Headspace

Give your favorite fella the joy of meditation with the motivation his Fitbit provides him with—stats, gentle nudges, and a never-ending quest to beat his best. With categories from stress to relationships, sleep to SOS, there’s no shortage of tracks to cue up on this comprehensive meditation app that also includes “sleep casts,” animations, kids programming, and more. Heck, he can even kill two birds with one stone and do any of several walking meditations on Headspace and log steps while he tunes into his surroundings and inner experience.

Check out Headspace; $69.99/year (first two weeks free).

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11. Bed of Nails Acupressure Mat

Help your dad alleviate stress and muscle tension with this acupressure mat, available for purchase in a variety of colors. Ideal for those grappling with anxiety or can’t calm down before bed, acupressure mats have also been proven effective in muscle pain relief and management. Resting on the nails is said to release pain blockers, such as oxytocin and endorphins, so it’s helpful for chronic back and arthritic pain, along with general tension. Another great option? The Bed of Nails Acupressure Pillow, (currently $60.23) a man’s best mate in the Battle Against Neck Pain, besides Yoga with Adriene for neck and shoulder relief

Check out the Bed of Nails Acupressure Mat for $79.95.

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12. Mosaic Foods. Meal Delivery Service.

Want to help dad eat healthier? He’s going to love it when he finds out you signed him up for a subscription to Mosaic Foods. You can choose vegan or vegetarian meal plans, from a vast menu of delicious tasting entrees and now smoothies! Mosaic is the closest thing to having a private chef, with fresh-tasting meals ready in minutes. Just unwrap it and stick it into the microwave. Founded by two guys named Matt and Sam who wanted to offer farm-to-table fresh food to busy professionals, Mosaic is like having your own small-batch food delivery at the ready. Now national, Mosaic still delivers that small-batch taste.

Check out all the options for fresh meal delivery service at Mosaic’s website.

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13. Hydrow Interactive Rowing Machine

The latest at home workout machine is a new, improved rowing experience called Hydrow. The smooth, sleek machine is just the start of the fun, since Hydrow offers 1:1 coaching, live streamed classes with a screen that makes the rower feel like they are sculling along their favorite river, and a library of thousands of workouts to choose from.  Your lucky dad (and anyone else in the house who wants to try rowing as a sport) will think this is way cooler than a Peloton.

Rowing, or sculling involves a full body motion. You are poised on a sliding seat that requires you to push your legs down and away from anchored foot positions, while your upper body engages to pull the handle into your stomach. The proper stroke involves your legs, butt, abs, back, shoulders, arms and hands – and uses about 86 percent of the body’s major muscle groups in any given workout.

Shop Hydrow’s website here. A Hydrow machine costs $2,495.

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14. 1-800-Flowers Pilea Peperomioides Plant, $59.99

He may long be off the hook from changing your diapers, but that doesn’t mean your father doesn’t have the urge to nurture something of his own. This handsome plant is easy-to-care-for and purifies the air and will be a welcome addition to any table or countertop. Want to gift this Pilea Peperomioides houseplant (also known as the UFO plant because of its saucer-shaped leaves) a companion plant? Try the Snake Plant (Sansevieria) for  $49.99.

Check out 1-800-Flowers Pilea Peperomioides Plant starting at $59.99.

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15. Fluid Stance Balance Board for his Standing Desk

Make every Zoom call into a core workout by adding this balance board to his home office. He can pretend he’s snowboarding or surfing while keeping his balance and not get that backache and chair fatigue from hours of rolling calls and returning emails. This board makes work a little more fun.

Then use it as a game and time yourself to see who can stay upright longer without tipping down to one side. It actually energizes you as you stand, and builds core and length strength as you get better at balancing.  The $249 Level is a great option for the price.

Check out the Fluid Stance Balance Board for his Standing Desk for $249.

The post 15 Father’s Day Gifts for the Fitness and Wellness-Loving Dad appeared first on The Beet.

“Plant foods are a great way to stay healthy and glowing this fall and holiday season,” says registered dietitian Lauren O’Connor, MS, RDN, author of Healthy Cooking for One Cookbook. “Truth be told, we should always be loading up on nature’s perfect eats.”

She adds that incorporating a wide variety of plant foods into your lifestyle will not only bring color and complexity of taste to your holidays but also add “a diversity of immune-boosting, health-promoting nutrients.”

11 fall foods to fight infection, avoid weight gain and have more energy

1. Hardy Greens

“Hardy greens like collards and kale start popping up at the farmers market this time of year,” says Marisa Moore, MBA, RDN, LD, culinary and integrative dietitian at MarisaMoore.com. “They taste better in the cooler weather but are brimming with vitamin A, vitamin K, folate, and vitamin C. Collards are particularly high in vitamin K, which is known for its essential role in blood clotting and maintaining bone health.”

In fact, according to a 2021 study, one cup of leafy greens a day helps build muscle strength; you don’t have to tell us twice to toss up that kale salad.

2. Walnuts

Love walnuts? Us too, and there’s good reason to eat them regularly, especially if you follow a plant-based diet. “One of my favorite fall foods is walnuts because they’re such a great addition to so many seasonal recipes, such as plant-based chili, pumpkin-spiced overnight oats, and seasonal roasted veggies.

Walnuts are the only nut with an excellent source of omega-3 alpha-linolenic acid (ALA), a nutrient that can be lacking in a vegan diet. The omega-3 family includes ALAs as well as EPA and DHA, which are found in fatty fish. If you’re not eating fish, it’s even more important to eat foods like walnuts because ALA converts to the omega-3 fatty acids found in fish,” says Samantha Cassetty, MS, RD, nutrition and wellness expert and co-author of Sugar Shock.

“In a small study among people with low omega-3 intake, eating two servings of walnuts per day led to a significant increase in total omega-3 fatty acids in participants’ plasma. Meanwhile, other research suggests that ALA may be as effective in reducing the risk of heart disease as the omega-3s derived from marine sources. So, it’s really crucial for vegans to add ALA-rich foods, like walnuts, to meals and snacks.”

3. Sharon Fruit

“I love Sharon fruit, a type of persimmon (often labeled a ‘fuyu’ persimmon), but not the acorn-shaped ones that have to get really soft to be eaten without puckering your mouth,” shares Keith-Thomas Ayoob, EdD, RD, FAND, Associate Clinical Professor Emeritus, Department of Pediatrics, at the Albert Einstein College of Medicine, and founder of Cut to the Chase Nutrition. Ayoob describes ‘em as sweet with a hint of cinnamon and nutmeg.

“This study found that fruit intake decreases during fall and winter, and that’s probably due in part to the more limited variety of fresh fruit,” he continues, adding that Sharon fruit is loaded with potassium, vitamin C, fiber, and antioxidants like beta-carotene. In addition to eating them raw, try slicing them and tossing them into salads or your favorite plant-based yogurt.

4. Brussels Sprouts

“Brussels Sprouts add a great texture to [meals],” comments O’Connor. “ Grilled up in garlic or baked to perfection with a drizzle of oil and a touch of sea salt, these cruciferous bites add nutritional density to your meals,” she says, adding that the glucosinate compounds in Brussels Sprouts have been linked to decreased cancer risk.

These days, we’re loving this sweet and spicy Brussels sprouts recipe.

5. Butternut Squash

Roasted Butternut Seasoned in Garam Masala With Homemade  Naan, here we come.

“Butternut squash provides a sweet and satisfying addition to your fall meals. High levels of carotenoids impart benefits for heart health, immunity, and anti-inflammatory properties, says O’Connor, pointing to this study. “And did you know, Carotenoids may be helpful in the absorption of iron? That’s good news for those who suffer from anemia.” For more on how to get enough iron on a plant-based diet, check out our guide here.

Riffing on O’Connor, Moore adds that winter squashes such as Butternut squash are loaded with vitamin A “and research suggests that yellow and orange vegetables might help reduce the risk of heart disease.” As far as cooking it? “I usually keep the prep simple by roasting the squash or adding it to soup or stew,” Moore says.

6. Mushrooms

“Though you can find mushrooms year-round, their peak growing season is fall through winter. Meanwhile, they’re an ideal fall food since they can be a valuable source of vitamin D, especially if you’re exclusively plant-based. Vitamin D is considered the sunshine vitamin because when your skin is exposed to the sun, it activates vitamin D production in your body. However, during the fall, the days get shorter, so you get less sunlight. That makes it even more important to get vitamin D through foods,” explains  Cassetty. “And for vegans, mushrooms are the best source of this nutrient outside of fortified foods. That’s because, like your skin, mushrooms synthesize vitamin D when exposed to sunlight or sunlamps.”

“Plus, mushrooms have antiviral and antibacterial properties along with immune-supporting nutrients, including selenium, so they’re a perfect addition to your fall menu when cold and flu activity ramps up,” she further notes. Which reminds us, add some of these plant-based foods to your fall food shopping list, too, in order to boost your immune system and fight sickness.

7. Oranges

“Oranges are a fall/winter fruit, and they can really pick up the slack in fruit consumption that fades during colder weather,” says Ayoob. “Whole oranges are great, but this is one time I’m a fan of the juice, and the commercially prepared juice: hesperidin is a powerful antioxidant that helps prevent cell damage. It’s found mostly in the pith and peel of citrus fruits. Commercial squeezing is far more powerful and gets more of the hesperidin out of the pith and peel and into the juice.” Ayoob recommends consuming four-to-eight ounces of OJ daily.

FYI: Make sure you’re drinking 100% orange juice and not an “orange drink” or a juice that is blended with other ingredients and potentially added sugars, Ayoob cautions.

8. Grapes

Moore says she’ll definitely be loading up on grapes this fall. “Grapes may support a healthy heart by promoting relaxation of blood vessels for healthy blood flow and function. Heart-healthy grapes of all colors are great on their own — just rinse and add them to your fall or holiday table,” she says. “Snack on them fresh or add grapes to all kinds of recipes from salads and salsas to sweet and savory appetizers to round out a snack board.”

Try this weight-loss-friendly combo of edamame and grapes for an easy and satiating snack.

9. Apples

Whether you’re picking them at an orchard, buying them at the farmers’ market, or grabbing them at the supermarket, this is a great addition to your diet, in the fall, and year-round. “Apples are rich in quercetin, a flavonoid with potent antioxidant and anti-inflammatory effects that is also thought to have potential protective effects against heart disease. Much of the quercetin and other phytonutrients in apples are concentrated in the peel, so leave it on if possible,” advises Charlotte Martin, MS, RD, author of The Plant-Forward Solution: Reboot Your Diet, Lose Weight & Build Lifelong Health by Eating More Plants & Less Meat.

“Apples also contain pectin, a type of soluble fiber that can support digestive health by promoting regularity and functioning as a prebiotic, feeding good gut bacteria, and encouraging their production of health-promoting metabolites known as short-chain fatty acids.”

10. Beans

‘Tis the season for soups and stews and chili galore. “They’re the most underappreciated item in the food supply.  Just half a cup of pinto beans four times per week has been shown to lower LDL-cholesterol 19 points, with the majority of that being the LDL (‘bad’) cholesterol,” offers Ayoob. “This research was done with canned pinto beans, so you don’t have to start from scratch with dry beans to get these great results,” he elaborates, adding that it’s not only pinto beans that are good for you.

“Swap in your favorite beans, like chickpeas, which are another go-to of mine and are always in my pantry.  Plus, I love the versatility of beans — I add them to salads, soups, stews, and you can add them at the last minute,” he adds, pointing to his family’s very easy hummus recipe.

11. Cranberries

“These ruby red gems provide a tart-sweet addition to your holiday/festive dishes and are a great addition to a harvest bowl or autumn casserole. And a little goes a long way,” says O’Connor. “True, most cranberry dishes are sweetened and dried cranberries have added sugars to some extent, but according to current research, consumption of cranberries may extend beyond gut health to cardiovascular benefits including improved lipid profile and (particularly in juiced form) a reduction in blood pressure.”

Also, you may be surprised, but snacking on a handful of cranberries raw is actually a nice, picker-up snack. Or, add them to your favorite overnight oats recipe or stir them into oatmeal right before serving.

The post 11 Fall Foods to Fight Infection, Boost Energy, Prevent Weight Gain, from RDs appeared first on The Beet.

How to Make Avocados Ripen Faster

One thing you don’t love so much? Having to deal with a rock-hard avocado when your guac hankering calls or your sad piece of toast lands on your plate, ready for its favorite mate. That explains why we were thrilled to see this easy tip from Women’s Health on how to ripen avocados so they’re always ready to roll when you need one. “Collect your apples, tomatoes, melons, and ripe bananas and put them in the produce drawer of your fridge. Snuggle your avocado into the middle of the group and let them all sit in there for a day or two,” writes the article’s author Madeline Howard. “Then, when you finally need it, open up your fridge and you’ll have…the world’s most perfect avocado!”

The reason this works is thanks to a naturally occurring gas that bananas, melons, apples, and the like produce, which accelerates the ripening of food in its proximity. Since avocados are so-called ethylene sensitive foods and fruits and veggies like the aforementioned are ethylene producers, storing them near each other helps quicken ripening. Worth noting: If you want to avoid food waste, make sure you also aren’t storing fruits or veggies that are ethylene sensitive nearby, except for this explicit purpose.

Brown Bag it

In lieu of storing your avocados in the fridge, you can also put them in a paper bag with a banana or apple (according to the California Avocado Board you should avoid using newer varieties like Gala or Fiji that have been bred to ripen slowly and produce less ethylene) to help them ripen more quickly.

Of course, you’ll still have to utilize this technique a day or two in advance of when you plan on using your avocado, but considering the answer to when you want an avocado is “always,” we’re pretty sure it can’t hurt to always have a backstage avocado ready to report for business.

The post This Tip Will Ripen Your Avocados Faster for On-Demand Guac Tonight! appeared first on The Beet.

The best news? By going vegan, you’re likely already saving big without even trying, as animal products from the seafood counter to the butcher to fancy cheese can cost a pretty penny. To help you out even more — and, we confess, steal a few ideas for ourselves — we reached out to nutritionists for their best tips to slash costs at the supermarket.

How to Save Money on Healthy Food at Your Grocery Store

1. Make a list of your staple foods in every food group

“These are foods that you cook with often, are not very expensive, and that you enjoy. These are often foods that are minimally processed, can be purchased in bulk / larger quantities, and are not very expensive,” advises Lisa Hugh, a Registered Dietitian and Food Sensitivity Expert.

For instance, in the grains/complex carbs category, these might be foods like potatoes, brown rice, and barley. In the vegetable department, this might be frozen mixed vegetables, fresh cabbage, tomatoes, and cucumbers. Once you’ve established your staple foods across categories, do some time comparison shopping to determine which stores or online grocers sell them for the best price and shop accordingly.

2. Opt for naturally low-cost vegan foods

This goes hand-in-hand with the advice above. “Many foods that are naturally vegan are also some of the most affordable foods too. Think legumes, whole grains, veggies, and fruit,” shares Bri Bell, RD, Frugal Minimalist Kitchen. “A plant-based diet starts to add up when we’re relying on a lot of ready-made vegan food substitutes for animal products like faux meats, cheeses, and butter. When making your staples category, try to group products like vegan ice cream, plant-based meat, and other pricy vegan foods into a “splurge” category, and allow yourself one or two items a week.

3. Shop the generic brand

“My favorite trick is skipping the name brands and going for the no-name or the store brand. I find that these tend to be the cheapest and tend to be on higher or lower shelves not on eye-level, offers Mitchelle Wright, RDN, “You have to remember that when you are buying name brands you are actually paying for advertising, commercials, product testing and so much more.” Trust us, when you dig into those fully loaded black bean nachos or vegan enchiladas, you’ll never be able to tell if the beans were budget buys or designers.

4. Shop at a local Asian produce market

Consider Asian markets in your area as a great way to load up on tasty, affordable vegan fare. “They have excellent prices on fresh produce as well as some pantry staples such as rice noodles and tofu. A week’s worth of fresh produce works out to be about $20-$30 per person there, compared to easily over $60 at a regular grocery store,” says Bell.

Crispy tofu with spicy brown sauce and mango salsa for dinner? Ah, we’re so glad you suggested it.

5. Turn your freezer into a money-saver

Raise your hand if you had to toss that fancy tempeh because you didn’t get to it by its expiration date or you watched that beautiful bag of arugula wilt in your fridge  We’re raising our hand and we’re not proud. “You can freeze a lot of things. I hear from my patients all the time that they end up wasting a lot of food, especially produce because it starts to go bad before they use it,” says Hugh. “If fresh food is on the verge of going bad I freeze it in a hurry.” In addition to fresh fruits and veggies, rice, beans, soups, stews, sauces, and more also freeze well.

Currently, Hugh tells The Beet she has the following in her freezer: Fresh cilantro, fresh thyme, red onion, and a bag of shredded cabbage/coleslaw mix. “Most things can be frozen in reusable plastic containers, ziplock bags, or even the bag they came in (coleslaw mix, baby carrots, spinach/baby spinach), she shares. Sturdier herbs like rosemary and thyme can be frozen as is while softer herbs like basil and parsley in oil or water in ice cube trays.

6. Grow your own herbs and more

A windowsill is all you need for fresh herbs and even other fresh veggies like mushrooms. And if you have a yard, get planting to keep more green in both your wallet and also the table. “We grow scallions, thyme, and mint in our garden,” says Hugh. “We don’t have a lot of time for gardening but these are pretty easy to maintain and are really enjoyable.”

7. Consider buying your pantry staples online

This isn’t true for all markets, but for many people, purchasing pantry items from tomato paste to vegetable stock may be most affordable when you shop online. “From experience, buying vegan nonperishable grocery items online not only saves me money but also time,” says Wright. “I do this for most of my non-perishable vegan products. The essence is these companies can buy larger quantities of a particular product, thus it is usually less expensive and it is delivered straight to my doorstep.”

For more accredited advice, visit The Beet’s Ask the Expert articles. 

The post 7 Ways to Save Money on Your Plant-Based Grocery List and Eat Healthy appeared first on The Beet.

So, enjoy a sliced apple or blueberries, mango with your breakfast, or an orange as a snack, as they all contain fiber and antioxidants, but skip apple juice or OJ which has had its fiber removed.

“The purpose of the study was to examine correlations between intake of fruit and a measure of glucose tolerance and insulin sensitivity,” explained Rachel McBryan, RD and a member of the Dietitians of Canada. “Fruit intake was measured via a food frequency questionnaire, asking how often they had consumed fruit in the past 12 months, including fruit juice and 10 types of fruit.” In total, the researchers looked at the habits of 7,675 participants in Australia’s Diabetes, Obesity, and Lifestyle Study.

Is Fruit Sugar Bad for You?

“We found people who consumed around 2 servings of fruit per day had a 36 percent lower risk of developing type 2 diabetes over the next five years than those who consumed less than half a serving of fruit per day,” said study author Nicola Bondonno, Ph.D., of Edith Cowan University’s Institute for Nutrition Research in Perth, Australia, quoted in Science Daily. “We did not see the same patterns for fruit juice. These findings indicate that a healthy diet and lifestyle which includes the consumption of whole fruits is a great strategy to lower your diabetes risk.”

As for which fruits may be best for your health in relation to diabetes risk, the data revealed some clear winners. The data revealed that the most commonly consumed fruit were apples, then bananas, and then oranges. “Total fruit consumption was inversely associated with insulin levels,” Bondonno wrote. “Apples were particularly inversely correlated with insulin.” All the more reason to eat an apple a day.

“After a five-year follow-up, it was found that there were lower instances of diabetes for those who consumed moderate to high intakes of fruit,” said McBryan. Despite fruit containing natural sugars, they still have significantly beneficial effects on insulin levels.

Eating Fruit is Associated With Lower Insulin Levels

A previous study published in the Journal of Diabetes Investigation revealed similar results, specifically looking at fruit and vegetables’ effects on insulin levels and type 2 diabetes risk. This study found that eating vegetables and fruits high in complex carbs such as berries, green leafy vegetables, yellow vegetables, and cruciferous vegetables, all helped lower the risk of type 2 diabetes.

“A larger intake of fruits and vegetables, specifically berries, leafy green vegetables, yellow vegetables, and cruciferous vegetables is associated with a decrease in the incidence of type 2 diabetes,” said McBryan. “Increased fruit and vegetable consumption has also been linked to a decrease in other chronic diseases including cardiovascular disease, cancers, and strokes,” she continued. This is partly due to the protective role that fruit and vegetables can have on the body thanks to the abundance of flavonoids, polyphenols, and antioxidant properties they contain, which can help to combat oxidative stress.

“These foods contain a plethora of fiber, which can help increase satiety and therefore reduce the consumption of more dense foods, reducing the risk of being overweight/obese which is a risk factor for type 2 diabetes,” she further noted.

As McBryan pointed out, the new study published in The Journal of Clinical Endocrinology & Metabolism has its limitations, in this case, including a lack of accounting for why people’s intakes of fruit were low and the inability to rule out other factors. “Additionally, the people in the study were most likely from a higher socioeconomic class than those who did not respond to the survey,” she conjectured. “Those who followed up with the study were most likely healthier than those who did not.”

Bottom Line: Eat fruit without hesitation, and aim for at least two servings a day.

And don’t shy away from carb-containing vegetables either. “Fruit can be great as a snack in the morning or evening because it can help to curb a sweet craving,” suggested McBryan. On a hot day, try frozen grapes for a cold and satisfying snack.

The 13 Best Foods to Boost Your Immune System to Fight Off COVID-19 Symptoms

Here are the best foods to eat on repeat, to boost immunity and fight inflammation. And stay off the red meat.

1. Citrus for Your Cells and Healing

Your body does not produce vitamin C, which means you need to get it daily to have enough to create healthy collagen (the building blocks for your skin and healing).The recommended daily amount to shoot for is 65 to 90 milligrams a day, which is the equivalent of one small glass of orange juice or eating a whole grapefruit. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to get your fill.

2. Red Peppers to Pump Up Skin and Boost Immunity with Twice the Amount of Vitamin C as an Orange Has

Want even more vitamin C, add red bell peppers to your salad or pasta sauce. One medium-sized red bell pepper contains 152 milligrams of vitamin C, or enough to fulfill your RDA. Peppers are also a great source of beta carotene, a precursor of vitamin A (retinol). How much beta carotene do you need a day: You should try to get 75 to 180 micrograms a day which is the equivalent of one medium bell pepper a day. But a red pepper has more than two and a half times your RDA for vitamin C so eat them all winter long.

3. Broccoli, But Eat It Nearly Raw, to get the Most Nutrients Out of It!

Broccoli may be the most super of superfoods on the planet. It’s rich in vitamins A and C as well as E. The phytochemicals in it are great for arming and strengthening your immune system.How much lutein should you eat in a day: There is no RDA for lutein, but experts say get at least 6 milligrams.

4. Garlic, Eaten By the Clove

Garlic isn’t just a great flavor-enhancer, it’s essential for your health. Garlic’s immune-boosting properties are tied to its sulfur-containing compounds, such as allicin. Allicin is thought to improve your immune cells’ ability to fight off colds and flu, and viruses of all kinds. (Smelling more garlic on the subway? It could be smart coronavirus management.) Garlic also has anti-microbial and anti-viral properties thought to fight off infections. How much should you eat in a day: The optimal amount of garlic to eat is more than most of us can fathom: Two to three cloves a day. While that may not be doable, realistically, some people take garlic supplements to get 300-mg dried garlic in a powdered tablet.

5. Ginger is a Power Player for Immunity and Digestion

Ginger is another ingredient that has super properties when it comes to fighting off illness. It has been shown to decrease inflammation, which can help if you get swollen glands or a sore throat or any inflammatory ailment. Gingerol, the main bioactive compound in ginger, is a relative of capsaicin, and is responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant benefits.How much should you eat a day: Most recommendations land on 3–4 grams of ginger extract a day, or up to four cups of ginger tea, but no more than 1 gram a day if you are pregnant. Some studies have linked high dosages to an increased risk of miscarriage.

6. Spinach, Wilted, Not Steamed (Also Kale and Dark Leafy Greens of All Kinds)

Spinach is not only packed with vitamin C but also antioxidants and beta carotene, both of which give your immune system the healthy boost it needs to fight off invaders. Don’t overcook your spinach, since the more it’s cooked the less active the antioxidants will be. If you eat it raw or lightly steamed you’ll keep more of the nutrients intact.How much should you eat a day: Aim for 1 cup fresh spinach or 1/2 cup cooked per day, but this is the right moment to try the raw or slightly wilted approach. Order warm or wilted spinach salad when you go out, or make it yourself with olive oil, pine nuts, and vegan parm.

7. Almonds for the Win, Pop Them Like Candy

Vitamin E in almonds will help ward off colds and flu and is key to your immune system humming along. It’s a fat-soluble molecule, meaning it requires the presence of fat to be absorbed, so nuts are the perfect package for E to make it into your system.How much should you eat in a day: A half-cup serving, or 46 whole, shelled almonds, provides almost 100 percent of your RDA of vitamin E. Almonds are great for you but they don’t come with a “free” pass, since 1/4 cup is a serving and has 162 calories, so double that for your RDA and you’re eating about 325 calories. Throw them into smoothies instead.

8. Turmeric to Fight Inflammation, Put it In Your Tea or Smoothie

This highly pigmented spice is known for its anti-inflammatory qualities. How it helps immunity? It decreases exercise-induced muscle damage. Tumeric bolsters the immune system by stimulating antibody formation and people with auto-immune diseases are told by their doctors to take 500 mg of curcumin daily to reduce inflammation and stave off soreness.How much should you eat in a day: Try adding extra Tumeric to your diet during periods of stress or during flu season. Or take 500-2,000 mg of curcumin to help fight inflammation and power up your immune system.

9. Green Tea by the Gallon, Skip the Coffee and Sip this Instead

Green tea has high levels of EGCG, (epigallocatechin gallate) a hard-working antioxidant that is known to boost immune function. Green tea is steamed so the EGCG is still active when you drink it.Green tea also contains L-theanine, an anti-oxidant which appears to help in the production of T-cells in your body, the killer  L-theanine may aid in the production of germ-fighting compounds in your T-cells.How much green tea should you drink in a day: The optimal amount is three to five cups in a day, but most people won’t get to that level. Any amount is better than nothing. Swap out a usual beverage daily for green tea could improve your health.

10. Papaya, The Tropical Healer to Keep You Vacation-Healthy All Year Round

Papaya delivers over twice your recommended daily amount of vitamin C in one fruit. It also contains an enzyme called papain that has anti-inflammatory effects — and inflammation is one factor in most illnesses, so avoiding it can help your body fight off bacterial infections like sinusitis.Papayas contain potassium, vitamin B, and folate, which is a powerful cell rebuilder. Exactly how folic acid works to build immunity is linked to its role in protein synthesis, and researchers think that any mechanism in which cells proliferate can be affected (which is why it’s critical for pregnant women). People who are folate-deficient have compromised immune systems.How much folate should you eat a day: Whether you are pregnant or not, folate (vitamin B9) is a great vitamin to keep your cells healthy and strong. The recommendation is 400 micrograms a day, or get it from legumes, spinach, papayas, and avocados.

11. Kiwis, a Vitamin Powerhouse

Kiwis are full of folate, vitamin K, vitamin C, and potassium. These vitamins in combination work in the body to build healthy cells, fight infection and keep your immune system humming along. Vitamin K deficiency is rare but when people don’t have enough they suffer from weak bones and compromised immune systems. The inflammation system in the body is also dependent on vitamin K, especially your killer T cells that mobilize and fight cancer and other diseases.How much should you eat in a day: Vitamin K is one of the unsung heroes of the body. Women should get 90 micrograms a day, and men should have 120 micrograms.

12. Sunflower seeds to sprinkle on salads or eat by themselves

Sunflower seeds are especially healthy since they provide phosphorus, magnesium and vitamin B-6 as well as vitamin E. Your immune system needs vitamin E to function at full throttle. You can also get vitamin E from avocados and spinach and broccoli.How much should you eat in a day: Anywhere from 1 ounce (30 grams) per day to a healthy handful is considered healthy, but because they are high in sodium you might want to refrain from eating the entire bag. The raw seeds have 204 calories per quarter cup.

13. Miso, Soup or Paste to Add to Your Soups and Salad Dressings

The nutrients in miso — which is a soybean paste that has been fermented with salt and a koji starter — boosts immune system function by delivering healthy probiotics to the gut, making your microbiome healthier. How does Miso benefit your immune system?  It is a “sirt” food, which are foods that contain high levels of ‘sirtuins’ or proteins that regulate cells and activate metabolism. A diet high in sirts is believed to lead to weight loss, increased wellness and longevity.How much should you eat in a day? Researchers believe that consuming one bowl of miso soup per day, as is the tradition in Japan, lowers the risks of breast cancer. Other than its high sodium content there is no reason to stay away from miso with all its varied health benefits. We say cheers to that.

The post Avoiding Fruit to Keep Blood Sugar Low? Here’s an Expert’s Take appeared first on The Beet.

Why Should Men Ditch Meat?

1. Quitting meat is good for your heart health.

“As men age, their bodies will naturally begin to store fat around the midsection of their abdomen,” says Trista K. Best, MPH, RD, LDN, at Balance One, referencing this study. “This location of fat can lead to a higher risk of heart disease and stroke. The fat contained in meat, saturated fat, along with physical inactivity and other lifestyle choices will increase the fat stored in this area.”

Elaborating on that, Michelle Routhenstein, MS, RD, CDE, CDN, Cardiology Dietitian, author of The Truly Easy Heart Healthy cookbook, chimes in,  “A recent study showed that higher red meat was associated with smaller ventricles, poorer heart function, and stiffer arteries, which are all markers of poor heart health. The reason why this may be is that red meat contains high concentrations of saturated fat and TMAO production which stiffens arteries and promotes dangerous plaque formation, which leads to narrowing of the arteries and future cardiac events.” Yikes, we’ll pass on that.

2. Meat can increase your risk of cancer.

Another convincing reason for men to cut down or eliminate meat? No lesser organization than the World Health Organization has categorized red meat as a class 1 carcinogen, of the same level as smoking cigarettes. Read this to dad: The WHO states: “Consumption of processed meat is “carcinogenic to humans,” and that consumption of red meat is “probably carcinogenic to humans. Skip the dogs and opt for meatless choices this Father’s Day.

A recent study out of the UK found: You can lower your cancer risk by 14 percent just by ditching meat. (And while he’s at it, help him wean off milk since dairy consumption raises risk of prostate cancer by 60 percent, according to another scientific review out of Loma Linda University in California). But start with meat, since that’s a win against all diseases.

“According to a study published in Nutrients, red and processed meat consumption was linked to a higher risk of gastric cancer, which men are more prone to get than women,” says Brittany Lubeck, MS, RD, and consultant for Oh So Spotless. Need more proof that plant-based is the way to go, read this article on how to eat to lower your cancer risk, according to a Harvard study (spoiler: it’s a healthy plant-based diet).

3. You don’t need to worry about breaking up with meat impacting your testosterone levels.

If dad has heard that eating vegan can influence his testosterone levels, think again. “Men no longer need to worry about a plant-based diet decreasing their testosterone levels because that theory has been proven as untrue,” shares Lubeck, citing this study on the association between plant-based content in diet and testosterone levels in U.S. adults.

4. Ditching meat basically reduces your risk of a lengthy list of health conditions.

It’s not just heart disease and cancer risk that meat consumption affects…but also diabetes and obesity. “Contrary to popular opinion, men need to watch their meat consumption to avoid over-eating saturated fat that can put them at higher risk for heart disease, diabetes, and certain cancers,” says Lubeck. “Plus, a plant-based diet has been found to reduce instances of metabolic syndrome, obesity, and coronary heart disease.”

Further elaborating on that, Best adds, “a vegan diet reduces risk of metabolic syndrome in men, as well as women. One study shows that the mortality rate for stroke was 22 percent lower in men who followed a plant-based vegan diet.”

Research has also found that a mostly plant-based diet may reduce the risk of dementia, too. Some doctors are even urging their clients to go plant-based to reduce their risk of getting sick from coronavirus.

5. It’s just not that cool.

For your health. For the animals. For the planet. Eating all that meat is partly a societal thing, unfortunately. “Meat and men seem to go hand-in-hand. One study by the University of Hawaii at Manoa found that men who felt anxious about the status of their maleness chose to eat more meat in order to restore their masculinity,” explains Lubeck. Just like smoking was once “hip,” meat and barbecue culture has a certain association with manliness, even though there is no shortage of incredible vegan bodybuilders and athletes who thrive on a plant-based diet.

Besides, instead of harping on the meat = manliness factor, how about reflecting on some sobering stats with that platter of meat: “Men would greatly benefit from limiting their meat consumption because of the research-backed science that shows high red meat consumption is associated with an increased risk of heart disease. “[In a study published last year by Al-Shaar et al.] for every additional serving of red meat per day, it increased coronary heart disease by 12 percent!” That heaping platter of ribs doesn’t look so good anymore, huh?

Bonus: If your dad goes against the grain and embraces a plant-based or mostly plant-based lifestyle, he may inspire those in his circle to do the same. (Read: Uncle John.)

Tips for Helping Dad To Stop Eating Meat

1. Start slow.

“Going plant-based doesn’t have to be done cold turkey. This is a change that is sustainable only if the individual is completely on-board and convinced of the benefits,” shares Best, highlighting research that shows that healthy plant-based diets are associated with lower risk of all causes of mortality in U.S. adults.

“This is why I recommend weaning yourself off of meat slowly,” she continues. Best recommends eating plant-based one day a week for a whole week followed by two days the next week. “He can do this until he is at a full week or if he feels it is becoming easier he can go for more days at a time until he reaches his goal,” says Best.

2. Reframe the way you look at the plate.

A little creativity at mealtime goes a long way. “Instead of the meat being the center of the meal, view it as the side dish. Then [tell your dad to] consider taking a poll of how much red meat [he is] eating in an average week, and set a realistic expectation to slowly titrate back,” suggests Routhenstein. “It may be easier to swap red meat for grilled chicken or even dark chicken breast initially. Focus on the plants first by filling up your plate with vegetables in a fun way — grilling the vegetables, using a seasoning blend you would use on the red meat on the vegetables instead, or trying different plant favorites from varying cuisines.”

3. Try the “divide it in half” tip.

Routhenstein says if dad is used to eating two red meat burgers at a barbecue, it may be helpful to have one red meat burger and then one grilled black bean burger or vegetables. Following this rule of thumb might help make adapting to a more plant-based way of eating easier for your favorite fella. “Or if [he is] making a homemade burger, bulk it up with cauliflower rice, frozen spinach, spices, and mushrooms which will add more plants, but also cut back on the actual red meat consumed.”

4. Befriend plant-based protein sources.

“Some options for men looking to substitute meat with plant-based protein include tofu or other soy products, beans, lentils, quinoa, and nuts,” says Lubeck, adding that a veggie burger or Impossible Burger are other options (as is the Beyond Burger and other similar products), but she cautions people to watch out for the saturated fat in some of those. “Adding a delicious fruit and vegetable smoothie with a scoop of protein powder to your day is a great way to meet daily protein goals when cutting back on meat,” she adds.

5. Eat more vegetables.

But make them taste amazing. “Eating more vegetables is easier than it sounds. If you are already a grill master, you can cook your vegetables on the grill,” says Lubeck. “Veggies can be added to skewers or straight to the grill top. Some vegetables that are especially good when cooked on the grill are zucchini and other squashes, onions, bell peppers, and mushrooms.”

6. Get dad to try new recipes.

Whether it’s buying him a plant-based cookbook or, better yet, cooking with him in person, this is a great way to help make the shift to meat-free living easier. “Trying a new plant-based recipe on a weekly basis will allow him to discover new foods he didn’t know he liked and rule out others,” shares Best, adding that after keeping this up for a month or two, he’ll have a whole roster of plant-based recipes he enjoys. “I recommend one of these recipes be a meat alternative for the grill, like mushroom caps.” (Fellas just love their grilling.)

The post Help Dad Ditch Meat: 5 Reasons He Should and 6 Tips to Make It Happen appeared first on The Beet.