Monday, December 19, 2016

Meatless Meatballs! AND Homemade Italian Seasoning!

My hubby used to love meatball sandwiches, and so we make MEATLESS MEATBALLS! They're great for a sandwich or with pasta! I've used lentils for "meat" in Tricky Traditional Lasagna, Tamale Pie, and Easy Lentil Tacos. This time I used TEMPEH (more on it's awesomeness in another post). For now, I'll just say it's the HEALTHIEST way to eat beans!

Also, all ingredients are on Dr Greger's Daily Dozen! (6 ingredients = 6 checkmarks!) Here is a cool animated summary of How Not to Die.

Meatless Meatballs

2 packages of tempeh (photo of package below)
1 c walnuts
2 Tbsp Italian seasoning**
1 c ground flaxseed
1 c whole wheat bread crumbs*
2 c warm tempeh water

Cook tempeh by steaming for 10 min or drop in boiling water for 5 min (reserve water for mixing with other ingredients). In food processor, blend tempeh, walnuts, and Italian seasoning. In mixing bowl, combine all ingredients, and prepare balls.*** Bake on cookie sheet for 30-50 min at 375 degrees. Top with sauce and enjoy! We love sandwiches and of course with pasta and marinara!

Check out this awesome idea for pasta! Zuchini swap with a peeler! (And this makes it even faster! A coming soon!)

*Manischewitz Whole Grain Matzo Meal has just ONE ingredient (in photo below on left).

** Homemade Organic Italian Seasoning
1/2 c basil
1/2 c oregano
1/4 c marjorom
1/4 c garlic
1/4 c thyme
1/4 c rosemary
1/4 c black pepper
1/8 c crushed red pepper

Combine in large shaker container (I use old spice mix containers), and store in cool, dry place.

***Avoid "food hands" by mixing and preparing balls from outside a gallon sized resealable plastic bag! Transfer tempeh mixture, remaining dry ingredients, and water (all ingredients) into a large resealable bag. Seal, shake the bag, and blend everything together. Prepare balls from outside bag, and drop each ball onto cookie sheet. Cook and enjoy!

While meatless meatballs are cooking, prepare pasta, and enjoy!

For now, read more on tempeh here from Vegan Coach

Healthy Girl's Kitchen (Wendy Solganik) and Chef AJ make some lovely, raw marinara sauce (fun video, and the marinara recipe begins at about minute 51: healthiest marinara!)

Though, we are now eating our healthier versions, we have enjoyed these: Trader Joe's Meatless Meatballs (I didn't read the article, but there is a pic of the product and the nutrition label at the bottom, so you can check them looks like a cool spot to check out TJ products :)

Coming soon: tempeh introduction, some yummy tempeh sandwiches, my spiralizer!, a sodium/oil-reducing marinara sauce trick, and more!

PS - I'm teaching some classes (Let Food Be Thy Medicine and Sports Nutrition: Fueling Your Young Athlete) in January, email me if you're interested!

Saturday, November 26, 2016

Sugar-Free Cranberry Sauce!

Thanksgiving is one of my favorite days. Imagine - one special day for all Americans to really appreciate all that we have and spend time together with our loved ones. Here are 7 Awesome Benefits of Gratitude!

Plus, the food is the bomb! I can't get enough! Thanksgiving seems to be a meal when even the picky, veggie-haters have a favorite veggie or two on their plate, and aren't the colors lovely!

Tangy Cranberry Sauce is perfect for the holidays, or any time!
Stock your freezer with cranberries now, to enjoy all winter long!

Tangy Sugar-Free Cranberry Sauce

Tangy Cranberry Sauce
3-4 cups cranberries
1 orange
1/2 c (10 pieces) pitted dates
1/2 a cinnamon stick

Prepare the zest of half an orange. I do this by cutting away only the orange layer of the peel*. Cut the orange up in wedges**. Combine dates, orange wedges, peel, and half of the berries (or all) in food processor until desired consistency. Wrap processor rim with a towel, in case juice leaks out. At this point, you can be finished, with a very tasty, crunchy, raw cranberry sauce (shown in bottom middle photo).

OR: combine mixture, remaining berries, and a cup or so of water in a sauce pan. Bring to a boil, then lower heat, and simmer to desired consistency, around 30 min. It's delicious when hot! And lovely cool. Enjoy it any way you like!

*You can use extra orange peel for Orange Almond Biscotti Laraballs!
**I've cut the orange using lots of the white part, and I've done it cutting away most of the white. Both ways are delicious, latter is sweeter. Note that the white parts of citrus fruits provide significant cancer-protection.

Sauce in left corner has been cooked, sauce in bottom, middle photo is Raw Tangy Cranberry Sauce.

Don't you just love Thanksgiving leftovers?!

Friday, November 11, 2016

Sugar-Free Lemonade!

The temperatures are going to be dropping all day here in Cleveland, so this is an odd post, but I'm sharing anyway!

Wait, I can tie this drink into health for cooler days, and healthier ways! Citrus fruits have been found to decrease blood pressure, reduce stroke risk, and increase overall blood flow, including to the brain!

This is why you may have heard about consuming citrus for an energy burst of concentration and focus!

Also, increased blood flow means better body warming in the cold. In fact, when women whose fingers and toes are especially sensitive to the cold, consumed OJ, their bodies responded 50% better to cold, as well as significantly improved post-cold rewarming responses.

APPLICATION: have some Healthy Lemonade before going out for a long winters run or before building a snowman! You'll stay warmer outside, and warm back up faster when you go back inside.

We've been eating so many Lemon Bar flavored Laraballs, which require the zest of a lemon, leaving a fresh lemon waiting for use.

Lemon Bar Larabars

Lemon Bar Larabars

Hence, Sugar-Free Lemonade!

1 lemon, thinly sliced, first remove just the yellow part of the lemon peel (use yellow slivers of peel to make above snack recipe!)
1 large, ripe banana
1 c ice water, fill measuring cup with ice, then water
1-2 Tbsp pomegranate arils (optional)

Blend all ingredients until smooth and enjoy! I use my Blendtec and it's done in a jiffy (similar to Vitamix). For a regular blender, it'll take a bit longer. Add pomegranate to make pink lemonade!

So refreshing after a great workout!

Sugar and artificial sweetener free Lemonade

My baby boy's has plans as president:

"If I were president, my meetings would be good food meetings, and I would teech people to eat [healthy]."

Wednesday, October 26, 2016

Superman Pose: What Builds Confidence Builds Health!

Superman Pose

Physiologic changes that occur as a result of holding poses such as "the superman pose" are LOWERED CORTISOL and INCREASED TESTOSTERONE. These are wonderful changes that also occur as a result of stress reduction, and result in a list of health benefits! Therefore, I am sharing the results to help you improve your health, and you may also find a boost in your self confidence along the way!

The TED talk called "Your Body Language Shapes Who You Are" by Amy Cuddy describes her research as a way of promoting confidence and career success, useful for interview or presentation preparation.

Before you even get to the video, take TWO minutes now to STRIKE A POSE, and improve your health!

 Click Here to Watch!
Link to Amy Cuddy's video is above

Abnormally low levels of testosterone can lead to decreased physical endurance and memory capacity, loss of libido, drop in sperm count, loss of bone density, obesity, and depression.

High cortisol levels increase your risk for heart attack, decrease immunity, and more. Cortisol is in fact called a "stress hormone", so you can imagine decreasing your levels would be helpful.

You can bring down your cortisol levels by not consuming meat, as well as prevent the meat-induced reduction in testosterone that normally occurs after eating meat.

Dr Greger and have a recent video that discusses these hormonal responses to diet, which affect everyone and are especially powerful for pregnant women whose diets affect their children's response to stress long after they are out of the womb.

Maternal Diet May Affect Stress Response in Children

Please note that along with each video, there is a link to "View Transcript" of the video, as well as a complete list of "Sources Cited". I adore this organization!

Friday, September 30, 2016

Quick and Creamy Kale Couscous Gets 9 Check Marks off Dr Greger's Daily Dozen!

Quick and Creamy Kale Couscous is super easy, nutritious, and delicious! Prepare the dish in 5 minutes and enjoy it all week!

Quick and Creamy Kale Couscous gets 9 Check Marks off Dr Greger's Daily Dozen!
Quick and Creamy Kale Couscous

1 cup whole wheat couscous
2 handfuls kale, ripped, stems removed
1/4 cup walnuts, broken in small pieces
1/4 cup flaxseed, ground
6 dates, pitted, chopped
1 cup black beans, in juice
3 Roma tomatoes, chopped
tsp black pepper
1/2 lemon, squeezed
balsamic vinegar (optional)

Start with dry couscous in your serving bowl. Cover couscous in bowling water, top with kale, cover, and let sit for at least 3 minutes (this will cook the couscous!). Chop dates and tomatoes. Combine all ingredients, and enjoy!

Serve with a side of blueberries and a glass of water, and follow your meal with a brisk walk for a dozen check marks from Dr Michael Greger's Daily Dozen!

I'll also share here, one of Dr Greger's newest videos, which by the way made me cry! Tears of complete admiration and gratitude for all that Dr Greger and his nutritional research team do for the health of the world!

Wednesday, August 10, 2016

Egg-Less Egg Sandwiches! Save Time AND Your Health!

Among the many benefits of a plant based diet (prevention and treatment of heart disease and cancer and the good of the environment, just to name a few), is the fact that in some cases you will SAVE TIME! So try this! Imagine making egg salad without having to cook and peel hard-boiled eggs!

Egg-Less Egg Salad Sandwich
1 package firm tofu, drained
1-2 Tbsp mustard
2-3 Tbsp vegan mayo*
3-4 celery stalks, chopped
1-2 tsp pepper
1-2 tsp turmeric
salt (optional)

1-2 tomatoes, sliced
whole wheat bread (I used this awesome bread, Eureka Organic Grainiac, that we just found at our bread outlet!)

Eureka Organic has some sugar, but no strange chemicals and a good bit of fiber :)

Squeeze tofu block between two plates to remove excess water. Crumble tofu and mix with celery, mustard, mayo, and spices. We enjoy our "egg" salad topped with tomato slices on toasted whole wheat bread, and hope you do too!

That's it! No cooking, pulling out or cleaning a food processor, peeling egg shells, and could even skip measuring! I sure love the simplicity here!

*You can make mayo guessed it --tofu! Here is a mayo recipe (I might use dates instead of maple syrup, and skip the salt)

My kids don't eat eggs because they know all about their harmful health effects. So, I called this a "tofu sandwich" to get them to try it! We're 50/50 so far for the kids liking it, one gave it a yay, and another gave it a nay, but I love it! I've eaten 2.5 sandwiches today! No need to worry about counting though, when we're making healthy choices :)

Harmful Effects of Eggs (bottom of this post)
5 Reasons to Make Your Meat Portion Small
Plant-Based Diets are Powerful

Tuesday, July 5, 2016

A Life Connected (Inspirational video on healthy eating and living for ourselves and the planet)

A Life Connected from is a gentle, brief (10-min) video about all the wonderful reasons to choose to eat fewer (or none!) animal foods (meat, fish, and dairy). For our health. For the planet. For the animals :)

A Life Connected brought to you by

POWERFUL choices can be made by EVERYONE EVERYDAY!

This video provides powerful statistics about the effect that each of us can have on the environment by the choices we make (how much water we save by not drinking milk or eating meat, acreage of rain forest each person can save by the choices we make, and more.

This is the impact we can have!

* WE CAN Feed ourselves and every hungry person on the planet
* WE CAN Stop the #1 polluter of water and the #1 waster of water
*WE CAN End deforestation, replenish the deep woods of the north, and save our disappearing rain forests!
* WE CAN Return our oceans to underwater thriving worlds!

Watch with an open heart and share with those you love.

I had an opportunity to first see this wonderful video in May at CLE VegFest. Click here for more on the life of a vegan.

Sunday, July 3, 2016

Amazing Cotton Candy Grapes!

Organic Cotton Candy Grapes
These gems are freakishly fun! We found these cotton candy grapes when we were on vacation in North Carolina shopping at an Earth Fare grocery store.

My daughter ran over with them and I explained to her that "cotton candy grapes" probably just means they are really sweet. When we tasted them, I was in shock!

They taste exactly like cotton candy! It's as if they must be injected with some made-made super-sweet syrup, but in a playful, delicious way because they organic!!

We even found and enjoyed cotton candy grapes when we returned to Ohio! We shared them at the Cleveland Cavs Championship Parade, wahooo! Go CAVS!

Organic Cotton Candy Grapes

Here are a few companies who grow them: Grapery and Divine Flavor

What an amazing time in Cleveland! Go Cavs!

Tuesday, May 3, 2016

Veganism and Cleveland VegFest!

We often talk about the health aspects of eating a plant-based diet. Today we will learn more about the powerful implications and benefits that result from veganism (100% plant-based eating and living) as we hear from Jen Jaden. In today’s interview, Jen gives some wonderful insight into the vegan lifestyle, provides alarming statistics, shares a personal journey, offers helpful advice, and communicates her excitement for an amazing, FREE, event coming up this weekend, in Cleveland,Ohio – VegFest! Jen Kaden is one of the founding board members of the Cleveland Vegan Society, which hosts the Cleveland VegFest, and now serves as the organization's Speakers Chair.  She also serves as president of the Cleveland Animal Rights Alliance. Jen has been vegan for 12 years and is a dedicated advocate for peace and nonviolence towards all beings.

An Insightful Interview from Jen Kaden

"Conscious Living, Compassionate Choices" -- I just love this! Please briefly describe the vegan lifestyle as if readers knew nothing about it. How do you categorize veganism (a diet, a lifestyle, a religion, etc)? Please explain.
"Veganism is an ethic of non-violence and non-participation where individuals live in a way that excludes all forms of animal use and exploitation. Veganism encompasses the food we eat but goes far beyond that by considering animal use in all forms such as entertainment, vivisection, clothing, transportation, etc.   At its core, it's about living by the golden rule:  Treat others as you would want to be treated, and extending that ethic of compassion beyond our own species."  

Is the vegan community becoming more open to people making more vegan choices? What is your best advice for those interested in changing their eating habits to a more animal-free diet species?  

"It’s very exciting to see more and more people making vegan choices!  There's an explosion of new vegan foods and products on the market and the demand is definitely growing.  For those interested in transitioning to fewer animal products in their diet, I'd first highly recommend they join us at the ClevelandVegFest on May 7th. They will have the opportunity to get a crash course on vegan living from multiple experts in the field, as well as see and sample vegan food and vegan products that are available to the vegan consumer.  Second, I would encourage them to initially look at what they're currently eating and begin replacing the animal products with plant-based versions of the same foods.  For example... with dairy there's such a variety in plant-based products with new milks, creamers, yogurts, ice creams and cheeses coming on the market all the time.  So much more variety than the animal-based versions actually!  There's soy, almond, coconut, hemp, cashew, hazelnut, flax, oat, rice, macadamia nut.... the list keeps growing.  Also, finding community with others of like mind is an important way to gain support and encouragement which will reinforce these new behaviors."

Please tell me about how, why, and when you became vegan? What challenges did/do you face as a vegan?

"I went vegan 12 years ago after reading the book "Vegan: The New Ethics of Eating".  I had been gradually moving towards being vegetarian during the decade prior to that out of a general sense that something pretty awful must happen to an animal for them to be turned into food.  But it wasn't until I read that book that I understood how the egg and dairy industries operated and decided I could no longer support such violence and harm to animals.  I had been consuming organic dairy and free range eggs and believing the feel-good package labels and that all was good for the animals.  We're taught to believe that dairy cows just naturally produce all this milk that is ours for the taking.  I never realized that just like other mammals, they have to be impregnated in order to lactate.  Dairy cows are forcibly impregnated every year and male offspring have the misfortune of becoming veal calves.  The females often end up becoming dairy cows themselves.  Dairy cows can live 20+ years but are slaughtered at 4-5 years of age when their productivity declines.  That's where most hamburger meat comes from in our country.  And with the egg industry, I never understood that chickens are selectively bred either to grow very quickly for meat production, or to produce large quantities of eggs.  The males born of the egg-laying variety have no use because they don't grow fast enough to be profitable for meat production and they don't lay eggs.  So they are killed right after birth by horrific, industry standard methods that entail being ground up alive or suffocated to death.  This happens to 250 million male chicks each year in the U.S. alone.  The female hens then are slaughtered once their egg productivity begins to decline.  There's no retirement plan for animals in these "by-product" industries. Just an extended period of suffering followed by a gruesome death." 

We love numbers. Do you have any interesting stats to share (locally, worldwide, hypothetically, etc)?
  • "Animal agriculture contributes 51% of the greenhouse gas emissions that cause climate change.
  • Close to half of all water used in the U.S. goes to the production of animals for food.
  • The leading causes of rainforest destruction are livestock and feed crops.  Animal agriculture is responsible for 90% of Amazon destruction.
  • Ten thousand years ago, 99% of the earth's biomass consisted of wild animals. Today, humans and the animals that we raise as food make up 98% of the biomass.
  • 90% of fish and other ocean life have perished in the last 100 years.   By the year 2048, all major fisheries will have collapsed if current trends continue.  Our global ocean ecosystems are breaking down and quickly losing biodiversity.  When we kill the oceans, we kill ourselves.
  • Shrimp trawlers discard as much as 85 percent of their catch, making shrimp arguably the most environmentally destructive fish flesh a person can consume.
  • 90-95% of our exposure to dioxins (the most toxic chemicals known to exist) are found in our food supply and almost entirely from animal products (according to the World Health Organization).  The most important thing we can do to reduce our exposure is switching to a plant-based diet."

The Vegfest is coming up on May 7th at the Convention Center! I saw a life changing lecture by Dr Rich Oppenlander in Santa Rosa, CA this February, so I am so excited to see him on the speaker lineup! ! Dr Caldwell Esselstyn was also lecturing at the class I attended, and did a wonderful job as well! We are so lucky to have him here in Cleveland, Ohio! Finally, while he wasn't a lecturer, I heard great things about the motivation of Rich Roll! So, besides awesome speakers, what will be happening at the event (activities for children and adults, vendors, etc)? What part of the day are you most looking forward to?

"We're very excited for our city's third VegFest to be expanding into the brand new, state-of-the-art Cleveland Convention Center!  Cleveland VegFest, presented by the Cleveland VeganSociety and Jakprints, for sure has an incredible line-up of speakers this year but there are also vegan food demonstrations taking place throughout the day, yoga in the morning and a wide array of vendors in our Cruelty-Free Marketplace.  We'll also have films screening throughout the day including one of my favorites, Peaceable Kingdom: The Journey Home and a special screening of Cowspiracy: The Sustainability Secret in the evening with a panel discussion.  Plus 36 food vendors with a huge variety of delicious vegan offerings is quite a draw too!  The full schedule of events taking place is available in our program which is accessible on-line and in print at the VegFest."

Sneak peak from Cowspiracy

"My favorite thing about VegFest is seeing the excitement rapidly growing in our community to learn about vegan issues.  People come to Cleveland from Canada, surrounding states and beyond for this event and it's fantastic to see the positive energy it generates!  VegFest is the perfect opportunity for anyone who's at all interested in healthy eating, environmental issues, social justice and animal ethics to learn and experience so much in one day... all for free!"

What is the single most important thing you hope readers will take away from this interview? What action would you like readers to take?

"I hope that readers become curious to learn more about how their choices each day have an incredible impact on the world.  Most people don't want to think that they're paying someone to harm animals on their behalf but these industries are about supply and demand, so our choices do in fact have that power.  When we stop to think about the life or death impact our daily decisions have, and shift to making choices in alignment with an ethic of compassion, it's a good feeling.  And it's what our world urgently needs."

Jen Kaden is one of the founding board members of the Cleveland Vegan Society, which hosts the Cleveland VegFest, and now serves as the organization's Speakers Chair.  She also serves as president of the Cleveland Animal Rights Alliance. Jen has been vegan for 12 years and is a dedicated advocate for peace and nonviolence towards all beings.

Thank you, thank you, thank you, Jen, for your passion and valuable information. Hopefully more people than ever will take advantage of the opportunity to learn about and get motivated for change at this year’s VegVest!

Please visit these helpful links!

Tuesday, March 15, 2016

Top 10 Reasons to Konmari Your Home!

A New Organization Method!

Konmari Technique to Tidying and Simplifying is ROCKING my world! My sister-in-law introduced the book/technique to me, and since then, it's been love at first sight! I am totally addicted! Did I say that the other day about the hot sauce too?

It's called The Life-Changing Magic of Tidying Up by Marie KondoThank you, Marie Kondo, for your brilliance!

 Photo from Amy Christie who writes her blog:
This Heart of Mine

(she has a lovely post about the book/technique)

Top 10 Reasons to Konmari Your Home

#1 My feelings during and after each step are AMAZING; I feel completely wonderful, peaceful, light, energized, focused, productive, motivated, really! 

#2 I agree that the process is in fact, life-changing! It's a perfect name for her technique and her writing describes it all so beautifully. Perhaps, I will get into the process and hows in another post. As I am getting organized, I am finding new and exciting ideas and energy for my passion of nutrition and health! My mind seems clearer to do what it really wants to, what it might in an ideal world, free from too much busy-ness. (See also 10 Tips and Tricks to Simplify Your Life)

#3 My progress rubs off on others most important in my life, without me pushing. Though, I will say that I am actively teaching my children all about this technique.

#4 It's fun to get dressed in the morning, put away my laundry, pack for a trip, or decide what to wear for a special occasion. A new experience for me!

#5 I have a greater respect and care for our things. For example, I have a dress I like, but it didn't fit me just right. Each time I wore it, I would fleetingly wish it wasn't so low cut. After reading this book, I took action by asking my dear mother-in-law to sew it for me, and ta-da! Now, I wear it and feel perfectly comfortable :) Marie Kondo teaches us to repair items we love, rather than just discard, and purchase new. She gives an example of replacing a missing button on a coat you love. So it's not just about getting rid of everything.

#6 It is such a joy to give away lovely items that have already served their purpose in our home. How fun to give gifts! Note: please be careful to only give others things that you think they might really want. We don't want to add to other people's stuff.

#7 (similar to #5I feel urges to decorate and repair my home, and make it just right for our family. This isn't something about which I've ever been much concerned. It's just a quiet, new feeling, related to appreciating and caring for my home. We all love our home very much right now; still, it's fun to imagine making it just right. I realize that I can make it an even more special place for my family. I am avoiding the word "perfect", but I suppose I am aiming for "perfect FOR US". 

#8 Long lost library books that have been found! We've certainly come across other treasures, but library books definitely come to mind :)

#9 (related to #8) The enjoyment of playing games and other activities with my kids. We're freshly aware of games and activities we had forgotten about. We have space to play, and we have fun activities stored front and center, and easily accessible.

#10 I love the gratitude mindset that Marie Kondo emphasizes. We always thank God for the fun and functionality we got out of the item we might be giving away. Marie Kondo explains how each item serves a purpose. Gifts served their purpose when a loved one gave them to us. Something we purchased that was expensive or a bargain doesn't mean we need to keep it forever. We can learn lessons from each item that we pass on, and she has many lovely examples. (Goodness of Gratitude: 7 Awesome Benefits of Gratitude)

#11 An extra! Another cool thing about this method is that Marie Kondo says you only have to go through this process once. My clothing, the first category, looks 99% the way it looked when I organized it 3 months ago! I describe it like a puzzle, and I just put things back right in their space. You know the saying "a place for everything", well each item I wear now has a specific place it belongs.

#12 Last one! In the book, she gives very exact steps. In particular, I appreciate her providing an exact order of what to tidy first. I love not having to decide what to do next, instead moving on to the next category that Marie suggests without having to make that decision.

 Thanks for this lovely photo, Amy Christie of This Heart of Mine blog!
(she has a lovely post about the book/technique)

Comments: Have you tried this? Other effective methods and tips you'd like to share?

Sunday, March 6, 2016

New Nutrition Guidelines!

I have been anxiously waiting a whole year for this final document! The day after a lawsuit from Physicians Committee for Responsible Medicine, the guidelines were finally published! Thank you, PCRM!

2015-2020 Dietary Guidelines for Americans have a few exciting changes:

1) The guidelines recommend that all Americans consume as little cholesterol as possible. Since cholesterol is only found in animal foods, this is a wonderful piece of advice for those promoting a whole foods, plant based way of eating!

2) Boys and men are warned to consume less protein. Should I repeat this? Males should eat less protein! Since men and boys get most of their protein from meat, this sounds like another impressive recommendation to eat fewer animal foods. It should be a relief as well, since this population is always especially worried that they aren't getting enough. 

3) Among the still present dairy recommendation (boo!), soy milk is listed within the category (yay!). I really owe you, my readers, an article about this. For now, I will leave you with one aspect, bone health. Among people across the world, taking into account many studies (meta analysis), the people in countries who consume the least amount of dairy, experience the fewest fractures. There are countries all in between that follow the same relationship, as dairy consumption rises, so too does bone fracture! The people in countries who consume the most dairy have the highest rates of bone fracture.

I was going to give you a visual of this, but instead I will just show you a Google image search for "milk intake and hip fracture". Notice all the lines are going up and to the right, whether the studies are looking at calcium intake, dairy intake, or animal protein, as these intakes increase, fracture rates increase. In summary, the less dairy you consume, the lower your risk of bone fracture.

Along these lines, it's a good time to share:
Trans Fat Ban in US ...this is separate from the guidelines, however, related, and super-noteworthy! The FDA decided in June 2015 that based on all the nutrition research available, trans fat is not safe for human consumption. It has therefore been taken off the Generally Regarded As Safe (GRAS) list, and so may not be added to processed foods. I couldn't find any new information regarding this ban which occurred in June, but I am hopeful that companies are in the process of bettering their products so that they will be safer to eat. Wahoo!

Here are is a post about trans fat. Among the myraid of reasons to avoid meat (here are two posts: 5 reasons! and Plant Based is Powerful!, it must be noted that there are actually trans fats in animal fat, so once trans fat is out of processed foods, the only way to get it completely out of your diet, is to eliminate animal foods from your diet.

Stay tuned! I will be sharing more and more with you about all that I learned at a life-changing course I attended in February 2016 (McDougall Advanced Study Weekend). I just end by sharing my impression from deep in my heart that my totally unreal experience that will inspire me forever! With time, you all will no doubt benefit as well!


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