Whole-Food Plant-Based

Going Whole Food Plant-Based

More than 40 percent of Americans—including both millennials and consumers older than 55—actively seek food products with the clean-label designation, according to a recent poll conducted by Charleston|Orwig, a Hartland, Wisconsin-based strategic communications agency that serves brands across the food system.

Charleston|Orwig worked with two research partners, Maeve Webster of Menu Matters and Confidential Consumer, to poll 500 Americans about their perceptions and food buying preferences related to clean food labels.

While almost half of Americans have no tie to the clean label concept, the poll found that about 41 percent of Americans look for clean-label products with some regularity. Not surprisingly, almost half of those purchasers are millennials under the age of 35. However, a more unexpected finding reveals 30 percent of individuals who purchase clean labels with some regularity are actually older than 55.

“Interest in clean food labels does not skew more heavily young or old, but reflects how informed consumers are about healthy eating and what drives them to purchase clean labels,” says Mark Gale, CEO of Charleston|Orwig.
While there is no single agreed-upon definition of what “clean” actually means, Gale says today’s younger consumers who purchase products with clean labels tend to do so far more often for emotional or moral reasons than their older counterparts. For example, while they respond to claims of general health benefits touted in many clean-label claims, millennials also believe clean label products are better for the environment.

On the other hand, older Americans are more focused on health and have disposable income which makes them an important demographic target for food companies. This older group indicates higher agreement with clean-label drivers, such as not trusting unrecognizable ingredients, wariness of artificial additives, and a strong desire for easy-to-understand labels overall.

Gale points out that these findings corroborate other studies that show a high interest in health-related topics by mature consumers 55 and over. For example, this older demographic is curious about functional foods, a category of better-for-you foods that deliver—or claim to deliver—specific benefits such as better sleep, faster recovery from workouts or greater mental acuity.
Other studies commissioned by Charleston|Orwig also show high interest overall in food labels. Findings include a full two-thirds of Americans who say food labels are very important, while 71 percent of consumers indicate they want to see nutritional information that is easy to read. Gale believes this presents a great opportunity for the food system to communicate.

“There’s evidence to support that healthy eating is not a fad but a fundamental trend,” said Gale. “People now know, and care, about what the cow ate that made the milk that made the yogurt that is in their breakfast parfaits. And no matter where you are in the value chain, from farmer to processor to manufacturer to retailer to restaurant, food is under greater scrutiny than ever.

Combine this with the recognition that ingredients matter, sometimes as much as the finished product, and it’s reasonable to predict that the percentage of the population looking for clean is likely to grow.”
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Eating meat is a hypothesis by disgraced Scientist Justus Von Liebig in 1803, meat is literally the biggest contributor to Heart disease (number one killer in the US) and health ailments such as dementia, rashes, cancer, strokes etc.

Meat (Beef/Chicken/Dairy/Processed) protein is: NUE5Cg, Endotoxins, Heme Iron and creates Plaque Formation around the arteries Coronery causing Heat decease. 75% increase of increased death from all causes 400%-500 increase from Prostrate/Colon/Brain/Breast Cancer as well as Type 2 Diabetes.

Meat - specific Toxins
Oxidized Cholesterol (atherosclerosis) + Protein fats
Reactive Aldehydes: Malondialdehyde, Glyoxal, Acrolein (Metagenic)
Nue5Gc - Pro-Inflammatory Silica Acid
Endotoxins - Heat Stable!
TMAO from carnitine metabolism
Carcinogenic heterocyclic amines
IGF-1 elevated from Animal Protein
Heme Iron - Strokes/Cancers
Bio-Concentrated pesticides, Herbicides, Heavy metals, Hormones and Antibiotics

By being Plant Based adds is: TMAO and Optimize the Microbiome (Gut - the 2nd Brain that feeds the 1st Brain) the only diet to reverse Cononery Heart Disease

The article on the beet.com on what happens to our bodies when we go plant based and so I thought I would expound on this further and dig into the research! So according to the medical literature here's what can happen top your body after 1 Hour, 1 Day, 1 Week, 1 Month and 1 Year after switching to a whole food plant based diet!

The Beet Article
https://thebeet.com/how-long-does-it-... 

Studies;
Meal modulation of circulating interleukin 18 and adiponectin concentrations in healthy subjects and in patients with type 2 diabetes mellitus
https://www.ncbi.nlm.nih.gov/pubmed/1... 

A Plant-Based Meal Stimulates Incretin and Insulin Secretion More Than an Energy- and Macronutrient-Matched Standard Meal in Type 2 Diabetes: A Randomized Crossover Study
https://www.mdpi.com/2072-6643/11/3/486 

Portfolio Dietary Pattern and Cardiovascular Disease: A Systematic Review and Meta-analysis of Controlled Trials
https://pubmed.ncbi.nlm.nih.gov/29807... 

Adapting lifestyle habits can quickly lower blood pressure
https://www.eurekalert.org/pub_releas... 

The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity
https://pubmed.ncbi.nlm.nih.gov/16164... 

Toward improved management of NIDDM: A randomized, controlled, pilot intervention using a lowfat, vegetarian diet
https://pubmed.ncbi.nlm.nih.gov/10446... 

A Whole-Food Plant-Based Diet Reversed Angina without Medications or Procedures
https://www.ncbi.nlm.nih.gov/pmc/arti... 

Plant Based diet can reverse Strokes:
https://plantpoweredyouth.org/blogs/2019/2/16/preventing-and-reversing-stroke-with-a-whole-food-plant-based-diet 

Erectile Dysfunction - Prevention and Treatment with a Plant-Based Diet
https://juniperpublishers.com/jojun/p... 

Mediterranean diet improves sexual function in women with the metabolic syndrome
https://pubmed.ncbi.nlm.nih.gov/17673... 

The Science of Fasting - https://www.youtube.com/watch?v=WgLJ_dfKy1E 

Angina rapidly improved with a plant-based diet and returned after resuming a Western diet
https://www.ncbi.nlm.nih.gov/pmc/arti... 

Evaluation of an 8-Week Vegan Diet on Plasma Trimethylamine-N-Oxide and Postchallenge Glucose in Adults with Dysglycemia or Obesity
https://academic.oup.com/jn/article/1... 

Cancer Killers:
EBC-46 - (the Australian Blushwood berry, not the Drug) - https://www.snopes.com/fact-check/scientists-find-australian-berry-can-cure-cancer-48-hours/  
Cats Claw - a native Amazon plant - https://pubmed.ncbi.nlm.nih.gov/25495394/ 
Turkey Tail Mushrooms - https://www.healthline.com/health/cancer/turkey-tail-mushroom-cancer  
Mushrooms that Kill Cancer - https://www.youtube.com/watch?v=VdYfvsdm_WE 
Fasting - https://www.youtube.com/watch?v=s2ssYtWT5bY&t=80s 

Reversing Dementia
https://pubmed.ncbi.nlm.nih.gov/38849944/ 
https://pmc.ncbi.nlm.nih.gov/articles/PMC9738978/ 
https://nutritionfacts.org/video/can-alzheimers-disease-be-reversed-with-a-plant-based-diet/ 

Reversing Aging;
Urolithin-A
Pomingranite
WalNuts
Berries
Supplement - MitoPure by Timeline Nutrition

Rejuvenating the Thymus - https://www.lifespan.io/news/rejuvenating-the-thymus/  This is the longevity whitepaper

Why Cows Milk and Eggs are bad for you:
Milk - https://www.youtube.com/watch?v=FeoQwMJhzFg  - Dr Neal Barnard (Guru)
Eggs - https://www.youtube.com/watch?v=NB8akgk-aFQ  - Dr Neal Barnard (Guru)

Must watch Documentaries:
Game Changers - (Netflix) or https://gamechangersmovie.com/cast/#  
What the Health - (Amazon Prime)
Forks over Knives - (Amazon Prime)
Milked - https://milked.film 

Recipes:
GameChangers - https://gamechangersmovie.com/food/  
Dr McDougall - https://www.drmcdougall.com/cuisines/entrees/page/2/  
Plant Strong - https://plantstrong.com/#norebro-custom-6201b0c67c21d0 

Waynes Recipes - https://www.dropbox.com/scl/fo/wyrjzxk0zczmks97iywlq/AKSs_VAPx9LWsPDGfKr-WJY?rlkey=4ik9mw72yt6y8a0a0ty16o60y&e=1&st=shzmy9b7&dl=0

YouTube Channels Recipes
Derek Sarno (Wicked Kitchen) https://www.youtube.com/@DerekSarnoChef/videos 
Earthy Goodness - https://www.youtube.com/@EarthyGoodnessKitchen/videos

To shop for meat/cheese/diary alternatives.
Lions Main Mushroom/Soy-less Tofu - https://bigmountainfoods.com/ 
Plant X - https://plantx.com 
Plant based butter (and other goodies) Miyoko’s - https://miyokos.com 
Plant based Egg - https://www.ju.st 
Plant based Meatballs/Patties/Fish/Chicken - https://www.gardein.com  
Best healthy chicken alternative: Daring Original 'Chicken' Pieces
Best healthy meat alternative: JADA's Porkless Mix
Best healthy milk alternative: Good Karma Foods Unsweetened Plantmilk
Best healthy plant-based burger: Nabati Foods Plant-based Chick'n Burger
Best healthy plant-based breakfast: Folded JUST Egg
Best healthy plant-based cheese: Good Foods Plant-Based Queso Dip
Best healthy plant-based dessert: SAMBAZON Blueberry Açaí Smoothie Pops
Best healthy plant-based hot dog: Very Good Butchers Very Good Dog
Best healthy plant-based meal: Loma Linda Ultimate Chili
Best healthy plant-based snack: White Chedda Outstanding Puffs
Best healthy yogurt alternative: Silk Greek Style Coconutmilk Yogurt Alternative

Research:
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(10) GBD 2017 Diet Collaborators. Health effects of dietary risks in 195 countries, 1990-2017: A systematic analysis for the Global Burden of Disease Study 2019. Lancet. 2019 Apr;393(10184):1958-72.
(11) Mokdad AH, Ballestros K, Echko M, et al. The State of US Health, 1990-2016: Burden of Diseases, Injuries, and Risk Factors Among US States. JAMA. 2018 Apr;319(14):1444-72.
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(13) Ong EK, Glantz SA. Tobacco industry efforts subverting International Agency for Research on Cancer’s second-hand smoke study. Lancet. 2000 Apr;355:1253-9.
(14) Moodie R, Stuckler D, Monteiro C, Sheron N, Neal B, Thamarangsi T, Lincoln P, Casswell S. Profits and pandemics: prevention of harmful effects of tobacco, alcohol, and ultra-processed food and drink industries. Lancet. 2013 Feb;381(9867):670-9.
(15) Jackler RK, Ayoub NF. ‘Addressed to you not as a smoker… but as a doctor’: doctor‐targeted cigarette advertisements in JAMA. Addiction. 2018 Jul;113(7):1345-63.
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(17) Fabbri A, Holland TJ, Bero LA. Food industry sponsorship of academic research: investigating commercial bias in the research agenda. Pub Health Nutr. 2018 Dec;21(18):3422-30.
(18) Das P, Samarasekera U. The story of GBD 2010: a “super-human” effort. Lancet. 2012 Dec;380(9859):2067-70.
(19) Darmadi-Blackberry I, Wahlqvist ML, Kouris-Blazos A, Steen B, Lukito W, Horie Y, Horie K. Legumes: the most important dietary predictor of survival in older people of different ethnicities. Asia Pac J Clin Nutr. 2004 Feb;13(2):217-20.
(20) Lim SS, Vos T, Flaxman AD, et al. A comparative risk assessment of burden of disease and injury attributable to 67 risk factors and risk factor clusters in 21 regions, 1990-2010: a systematic analysis for the Global Burden of Disease Study 2010. Lancet. 2012 Dec;380(9859):2224-60.
(21) International Agency for Research on Cancer, World Health Organization. Q&A on the carcinogenicity of the consumption of red meat and processed meat. 2015.
(22) Rohrmann S, Linseisen J, Jakobsen MU, Overvad K, Raaschou-Nielsen O, et al. Consumption of meat and dairy and lymphoma risk in the European Prospective Investigation into Cancer and Nutrition. Int J Cancer. 2011 Feb;128(3):623-34.
(23) Keum N, Lee DH, Marchand N, Oh H, Liu H, Aune D, Greenwood DC, Giovannucci EL. Egg intake and cancers of the breast, ovary and prostate: a dose-response meta-analysis of prospective observational studies. Br J Nutr. 2015 Oct 14;114(7):1099-107.
(24) Levine ME, Suarez JA, Brandhorst S, Balasubramanian P, Cheng CW, Madia F, Fontana L, Mirisola MG, Guevara-Aguirre J, Wan J, Passarino G, Kennedy BK, Wei M, Cohen P, Crimmins EM, Longo VD. Low protein intake is associated with a major reduction in IGF-1, cancer, and overall mortality in the 65 and younger but not older population. Cell Metab. 2014 Mar;19(3):407-17.
(25) Le LT, Sabaté J. Beyond Meatless, the Health Effects of Vegan Diets: Findings from the Adventist Cohorts. Nutrients. 2014 Jun;6(6):2131-47.
(26) American Cancer Society. Cancer Facts & Figures 2019. Atlanta: American Cancer Society; 2019.
(27) Visconti R, Grieco D. New insights on oxidative stress in cancer. Curr Opin Drug Discov Devel. 2009 Mar;12(2):240-5.
(28) Hever J, Cronise RJ. Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease. J Geriatr Cardiol. 2017 May;14(5):355-68.
(29) Carlsen MH, Halvorsen BL, Holte K, Bøhn SK, Dragland S, Sampson L, Willey C, Senoo H, Umezono Y, Sanada C, Barikmo I, Berhe N, Willett WC, Phillips KM, Jacobs DR Jr, Blomhoff R. The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide. Nutr J. 2010 Jan;9:3.
(30) Centers for Disease Control and Prevention, National Center for Health Statistics. Multiple Cause of Death 1999-2015 on CDC WONDER Online Database, released December 2016. Data are from the Multiple Cause of Death Files, 1999-2015, as compiled from data provided by the 57 vital statistics jurisdictions through the Vital Statistics Cooperative Program.
(31) Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL. Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Intern Med. 2016 Oct;176(10):1453-63.
(32) Tharrey M, Mariotti F, Mashchak A, Barbillion P, Delattre M, Fraser GE. Patterns of plant and animal protein intake are strongly associated with cardiovascular mortality: the Adventist Health Study-2 cohort. Int J Epid. 2018 Oct;47(5):1603-12.
(33) Erridge C, Attina T, Spickett CM, Webb DJ. A high-fat meal induces low-grade endotoxemia: evidence of a novel mechanism of postprandial inflammation. Am J Clin Nutr. 2007 Nov;86(5):1286-92.
(34) Yang W, Li B, Dong X, Zhang XQ, Zeng Y, Zhou JL, Tang YH, Xu JJ. Is heme iron intake associated with risk of coronary heart disease? A meta-analysis of prospective studies. Eur J Nutr. 2014 Mar;53(2):395-400.
(35) Young LR, Nestle M. Portion sizes and obesity: responses of fast-food companies. J Public Health Policy. 2007 Jul;28(2):238-48.
(36) Cross AJ, Harnly JM, Ferrucci LM, Risch A, Mayne ST, Sinha R. Developing a heme iron database for meats according to meat type, cooking method and doneness level. Food Nutr Sci. 2012 Jul;3(7):905-13.
(37) HealthLinkBC. Iron in Foods. Nutrition Series - Number 68d. Feb 2017.
(38) Leopold JA. Antioxidants and Coronary Artery Disease: From Pathophysiology to Preventive Therapy. Coron Artery Dis. 2015 Mar;26(2):176-83.
(39) Raubenheimer K, Bondonno C, Blekkenhorst L, Wagner KH, Peake JM, Neubauer O. Effects of dietary nitrate on inflammation and immune function, and implications for cardiovascular health. Nutr Rev. 2019 Aug;77(8):584-99.
(40) Satija A, Hu FB. Plant-based diets and cardiovascular health. Trends Cardiovasc Med. 2018 Oct;28(7):437-41.
(41) Kahleova H, Levin S, Barnard N. Cardio-Metabolic Benefits of Plant-Based Diets. Nutrients. 2017 Aug;9(8):848.
(42) Singh PN, Arthur KN, Orlich MJ, et al. Global epidemiology of obesity, vegetarian dietary patterns, and noncommunicable disease in Asian Indians. Am J Clin Nutr. 2014 Jul;100(1):359S-64S.
(43) Alwarith J, Kahleova H, Rembert E, Yonas W, Dort S, Calcagno M, Burgess N, Crosby L, Barnard D. Nutrition interventions in rheumatoid arthritis: The potential use of plant-based diets. A review. Front Nutr. 2019 Sep;6:141.
(44) Kadoch MA. Is the treatment of multiple sclerosis headed in the wrong direction? Can J Neurol Sci. 2012 May;39(3):405.
(45) Swank RL, Goodwin J. Review of MS patient survival on a Swank low saturated fat diet. Nutrition. 2003 Feb;19(2):161-2.
(46) Chiba M, Abe T, Tsuda H, et al. Lifestyle-related disease in Crohn's disease: relapse prevention by a semi-vegetarian diet. World J Gastroenterol. 2010 May;16(20):2484-95.
(47) Chiba M, Nakane K, Tsuji T, et al. Relapse Prevention in Ulcerative Colitis by Plant-Based Diet Through Educational Hospitalization: A Single-Group Trial. Perm J. 2018 Jun;22:17-167.
(48) Lindahl O, Lindwall L, Spångberg A, Stenram A, Ockerman PA. Vegan regimen with reduced medication in the treatment of bronchial asthma. J Asthma. 1985;22(1):45-55.
(49) Wood LG, Garg ML, Smart JM, Scott HA, Barker D, Gibson PG. Manipulating antioxidant intake in asthma: a randomized controlled trial. Am J Clin Nutr. 2012 Aug;96(3):534-43.
(50) Giem P, Beeson WL, Fraser GE. The incidence of dementia and intake of animal products: preliminary findings from the Adventist Health Study. Neuroepidemiology. 1993 May;12(1):28-36.
(51) Barnard ND, Bush AI, Ceccarelli A. Dietary and lifestyle guidelines for the prevention of Alzheimer's disease. Neurobiol Aging. 2014 Sep;35 Suppl 2:S74-8
(52) Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: plant-based diets. Perm J. 2013 Spring;17(2):61-6.
(53) Depression linked to gut bacteria - https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y

In a study of 68 Gladiators in Ephesus (Turkey) found that the Gladiators were Plant Based (5,00 bones analized) for quicker recovery regarding human Health nicked maned HordearII

Don't believe me:
1) Conan McGregor (Meat eater) beaten by Nate Diaz (plant-based eater) in the Greatest upset in UFC History
2) Scott Jurek (planted based) wins 100 HardRock 100 Mile race, 135 mile BadWater ultra Marathon and Western States Marathon 7 x an the fastest Appellation trail finisher
3) Dotsie Bausch )plant Based) - 8 x US National Cycling Champion and oldest Female to stand on an Olympian Medal Podium
4) Farris Kenkrick was the only US Weightlifter in 2016 Olympics, broke 2 x US Record and won Pan Pacific Games
5) Patrick Baboumian holds the strongest front-hold, Keg Lift and Log Lift - 4 World records

Diary:
"The protein in cow's milk (casein) is actually turning on cancer. It's dramatic. The protein level required to turn on cancer, was in excess of the amount we need. It's the amount in excess that turns on cancer." (Dr. Colin Campbell) "Milk is completely unnecessary. There's calcium in milk, the problem is everything that goes along with it - you can get in a much healthier form of calcium somewhere else." (Dr. Neal Barnard) "The medical establishment's view on milk is really changing but starting a couple of decades ago people started becoming concerned. So the view has gone from positive to something you need to be very cautious about." (Dr. Neal Barnard)

Foods to heal the body

Brain: Walnuts, Omega
Stomach: Ginger
Testes: Figs
Heart: Tomatoes, Prunes, Potatoes
Kidneys: Kidney beans
Breast: Citrus
Lungs: Grapes, Brocoli
Pancreas: Sweet Potatoes
Uterus: Avocados
Bowels: Prunes

For Plant Based Protein

Meat Substitutes
Per 3 oz serving (~85 g)
1. Pea Pro. Crumbles*: 22 g
2. Seitan: 21 g
3. Tempeh*: 18 g
4. Soy Curls*: 14 g
5. Tofu (Super Firm)*: 13-14 g
6. TVP*: 13 g
7. Tofu (Extra Firm)*: 8-9 g
8. Tofu (Firm)*: 7-8 g

Legumes/Pulses
Per ½ cup (cooked)
1. Edamame*: 9-10 g
2. Lentils: 7-9 g
3. Black Beans: 7-8 g
4. Kidney Beans: 7-8 g
5. Cannellini Beans: 7-8 g
6. Navy Beans: 7-8 g
7. Lima Beans: 7-8 g
8. Chickpeas: 6-7 g
9. Pinto Beans: 6-7 g

Nuts
Per ¼ cup (~85 g)
1. Peanuts: 7 g
2. Almonds: 6 g
3. Pistachios: 6 g
4. Cashews: 5 g
5. Walnuts: 4 g
6. Hazelnuts: 4 g
7. Brazil Nuts: 4 g
8. Pecans: 4 g
9. Macadamia Nuts: 2 g

Seeds
Per 2 tbsp (~15 g)
1. Hemp Seeds*: 6-7 g
2. Pumpkin (Pepitas): 4-5 g
3. Chia Seeds*: 4-5 g
4. Flax Seeds: 4 g
5. Sunflower Seeds: 3 g

Grains
Per ½ cup (cooked)
1. Farro: 5-7 g
2. Buckwheat*: 5-6 g
3. Rolled Oats (uncooked): 5-6 g
4. Quinoa*: 4 g
5. Wild Rice: 3-4 g
6. Couscous: 3 g
7. Millet: 3 g
8. Rice (white, brown): 2-3 g
9. Barley: 2 g

Breads & Pastas
Pasta (per 1 cup, cooked); Bread (per 1 slice)
1. Chickpea Pasta: 11-12 g
2. Whole Grain Pasta: 8 g
3. White Pasta: 7 g
4. Sprouted Gr. Bread*: 5 g
5. Whole Grain Bread: 4-5 g

Nut Butters & Spreads
Per 2 tbsp (~32 g)
1. Peanut Butter: 7-8 g
2. Almond Butter: 7 g
3. Tahini: 6-7 g
4. Cashew Butter: 5-6 g
5. Hummus: 2 g

Plant-Based Milks
Per 8 oz (1 cup)
1. Pea Milk: 8 g
2. Soy Milk*: 7-8 g

Mushrooms
Per 1 cup (raw, ~85 g)
1. Oyster Mushrooms: 3 g
2. Cremini/P'bello: 2 g
3. Lion's Mane: 2 g
4. Shiitake: 1-2 g

Powders & Mix-Ins
Serving sizes below
1. Nutr. Yeast (2 tbsp)*: 5-8 g
2. Spirulina (1 tsp)*: 2 g