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Eat Seasonal Local Produce To Boost Nutrition Intake and Save Money Doing It!

“Locally and in season generally costs less than eating imported and out-of-season produce. This is because, typically, if produce demands can be met by local farmers, much of the transportation costs are cut out. If food needs to be imported from other regions of the country and the world to meet demand, however, prices increase. 

For example, one study found that cantaloupe costs 36% less in peak season than in the off-season.”

Here is a guide to seasonal produce!

https://www.afpafitness.com/blog/the-complete-guide-to-seasonal-produce-for-nutrition-health-and-wellness-coaches

And here is a great blog as it relates to the benefits of consuming local and seasonal produce! It also includes if you can’t make this happen and how you can approach it. Enjoy!

https://www.afpafitness.com/blog/the-science-and-benefits-of-consuming-locally-seasonal-produce

Articles from Outside Sources, Blogs

How you can help your brain through exercise and info on how cholesterol impacts the brain.

A bubble bath of endorphins, dopamine, BDNF for our brain when we exercise?

I think we all have been in a place where we’re supposed to get our butt off the couch to work out, but we just don’t want to. But when we fall back on discipline to get it done anyway, we always feel better. But did you know there is some science behind why we feel better afterwards? Apart from just because “we did it”? Did you know that you might actually be helping your brain? Improving learning capabilities and better help manage emotions?

Science has emerged greatly on this subject and there is still so much more research to do. But every time we move our body and get our heart rate up creating good blood flow… it’s like giving your brain an amazing bubble bath of neurochemicals!  We start releasing dopamine, endorphins, growth factors and probably one of the most important is BDNF! Brain-derived neurotrophic factors stimulate neurogenesis! You’ve probably heard about neuroplasticity (new connections/rewire), well neurogenesis is the process where we make new brain cells!

“Perhaps the most impressive success story connecting exercise to improved brain function is the Learning Readiness Physical Education Program, founded as the Zero Hour PE program at Naperville Central High School in Chicago in the 1990s (5). The original purpose of the program was to examine whether working out before school would improve a student’s learning capacity in the classroom. Since the program’s inception and through its evolution, students in this school district now rank among the fittest and smartest in the nation.

In fact, this district’s eighth graders have outperformed the US national average on the Trends in International Math and Science Study (TIMMS), even beating out many students in China, Japan and Singapore who have traditionally outranked American students. So what is going on?” Check out this blog from NASM https://blog.nasm.org/fitness/boosting-brain-fitness-understanding-brain-exercise-connection 

Okay, so how much exercise do you need to start up the whirlpool and get those bubbles going to nourish the brain? From the same blog as noted above, they reiterated the following – 

“Low-to-moderate intensities of cardio stimulate increases BDNF, but little increases in IGF-1. By comparison, moderate-to-vigorous intensities of cardio (> 65% of VO2max) increases levels of BDNF, VEGF, FGF-2, IGF-1, and even human growth hormone (HGH) which contributes to building brain mass. Resistance training performed two times a week also demonstrates increases in BDNF, VEGF, FGF-2, IGF-1 and HGH. Exercising daily versus on alternate days results in greater increase in BDNF (150% v. 124%), but levels become equal after about four weeks of training (10). Exercise also improves the efficiency of our BBB and promotes greater balance between many of our brain’s neurotransmitters like serotonin, dopamine, norepinephrine, glutamate and GABA, which will positively affect moods and cognition. Although much research points towards 30-minutes of exercise, two to three times a week, John Ratey, author of Spark and A User’s Guide to the Brain (3, 11), cites that just eight to twelve minutes a day of exercise that evokes a sweat and labored-breathing (i.e., approximately 60% of maximum heart rate or higher) is adequate to demonstrate increase in many of these compounds like BDNF.”

The only thing I don’t recommend from their blog is consider an alternative to the fish oil they recommend. The Medical community (especially Cardiologists) has started to change their stance on recommending fish oil as the ratio of saturated fats vs omegas is out of balance. The saturated fats are clogging up the arteries. Why is that important to know? Carotid arteries supply 80% of the blood flow to your brain (you can feel them on the sides of your neck) and the vertebral arteries supply 20% run up the spinal column up into the brain. Because the brain relies on only two sets of major arteries for its blood supply, it is very important that these arteries are healthy. Often, the underlying cause of a stroke is carotid arteries blocked with a fatty buildup, called plaque. It is imperative (literally) to have healthy cholesterol. And they are finding that about 50% of those with normal cholesterol levels, still have plaque build-up. A huge part is due to the high saturated and trans-fat consumption (processed foods, processed meats, dairy, vegetable oils, and egg yolks). Not all fats are created equal folks. A lot of people are just as confused about fats as they are carbohydrates. We absolutely need fats, just the right ones. Topic for a different day that I’m happy to help with. In the interim, 1 Tablespoon of Ground Flaxseed every day is excellent to get your omegas (essential). It’s actually a superstar superfood. Focus on avocados, nuts (like walnuts), seeds (like pumpkin and chia seeds) or an algae supplement! Amazing for brain power! All of the nutrients derived from fish can be obtained from plant sources without the mercury, dioxins, PCBS, microplastics, and other toxins, parasites, rancidity, and environmental degradation.

Another cool article if it’s of interest – https://dana.org/article/how-does-exercise-affect-the-brain/ 

Side notes as I had someone ask about olive oil. We know Whole foods are good; partial and processed foods are not. So, oil is not a whole food, it’s the fatty part of what was a whole food. So instead of olive oil, eat the olive. Instead of avocado oil, eat the avocado, instead of coconut oil, eat the coconut. You get the gist. Don’t be afraid of plant-food fats! WE NEED THEM! The fat from the whole food is good for us, just not when a factory processes it into just a concentrated fat. Plus, if you are watching your cholesterol and/or waistline, oil is extremely calorie dense, not nutrient dense surprisingly. Oil contains very little micronutrients with only (sometimes) a little bit of omega 3, but highly dense in saturated fats. Yes I am happy to discuss the Mediterranean diet too. It wasn’t the olive oil contributing to health…

Move your body folks! Increase your cognitive function, better memory, learn quicker, and boost your feel good chemicals!

Blogs

Increase Athletic Performance Plus More+ With This Tip!

🌱Looking for a natural energy drink to include in your day or before a workout to increase athletic performance? Read on 😃…

Drinking organic beetroot juice 1⁄2 cup (more is not better) about 2-3 hours before a workout has shown to assist with increased performance (additional tasty recipe below). With anecdotal evidence and supporting evidence that oxygenating our blood with vegetables such as beets do not only increase our athletic performance but may assist with decreasing our blood pressure, help circulation, boost energy, increase sexual function, increase oxygen to our brain for cognitive health, and much more.

Nitrates in veggies such as beets, spinach, garlic, arugula, celery, radishes, kale, etc. metabolize in the blood and tissue to form nitric oxide aka “NO”. Nitric oxide seems to be a key player in our whole central nervous system. “Potentially, there could be additional benefits for athletes as it may help to increase oxygen in contracting muscles, decrease (ATP) adenosine triphosphate cost during exercise, increase tolerance to long-term high-intensity exercise, and time to exhaustion.”

https://www.nsca.com/contentassets/889d7f41ffcf48ab8c30f209208f2d92/ptq1.1-beetroot-juice-supplementation.pdf 

Beetroot juice, garlic, spinach, and other foods high in nitrates help blood flow by dilating blood vessels along with having a natural ergogenic aid for athletes. This makes it easier for blood to move throughout the vessels of the body so that the heart does not have to pump as hard. Ironically, when we consume just one meal rich in saturated fats and oils such as from a Sausage-Egg McMuffin, our arteries have an immediate elevation in inflammation and within a few hours our arteries become virtually paralyzed and cuts down their ability to open. This makes it harder for our circulatory system to function optimally and likely you will feel sluggish. The body actually will release less nitric oxide.

By including foods that form into nitric oxide, it acts as an anti-inflammatory, antioxidant, and where it naturally works as a vasodilator (opens those pipes throughout the body) it can assist with increase sexual function/arousal in both men & women. Think about how Viagra works (through nitric oxide pathways). Ladies, nitric oxide helps us too. Interestingly enough, Viagra was originally designed for a heart medication, but they found, well you know the rest… Any who, this molecule “NO”, you could literally do a deep dive study on. There is so much neat info on it. For example, NO can help regulate enzymes to assist with digestion. Even some Statins I understand can upregulate an enzyme that boosts nitric oxide. Even think about what nitroglycerin converts to…

Nitric oxide is important in more ways than one! In the medical world, and naturally! Okay, okay… I digress… Our arteries need all the veggies folks! What is good for our brain, is good for our heart, our muscles, reproductive organs, and more! So, fuel the body well with those veggies! #eattherainbow

Check out https://draxe.com/nutrition/beetroot-juice/ as Dr. Axe discusses other valuable benefits, along with how to choose beets, how to prepare them, and some possible risks certain individuals may need to be aware of before trying it. Of course, the YUMMY recipe!  https://draxe.com/recipes/sweet-beet-juice/

Tip – You’ve probably heard me say “take some conscious big, long breaths in through the nose and out through the mouth”. Our nose makes NO (our mouth does not), so when we breathe deeply in through our nose – the NO helps to dilate our bronchioles (our airways) to help get more oxygen into your lungs! P.S. The father of nitric oxide is Dr. Louis Ignarro. Look him up, absolutely outstanding!

Disclaimer: This information is for general wellness and general nutrition-related information/education which is not a substitute for medical care. One should speak to their medical provider before starting or continuing any dietary changes to ensure one’s safety. Remember to listen to your body. Individual needs vary.

AJ's Recipes

Does Plant-Based Protein Powder Stack Up?

Are you someone that cannot consume dairy (whey or casein protein), or simply looking for a plant-based protein powder, but not sure how it all stacks up? Even though we should try to focus on mostly consuming nutritious whole foods, sometimes on the occasion a post-workout protein smoothie may be in order if one is short on time.

What are some of the experts saying?

It appears that leucine (one of the BCAA) is the key amino acid for stimulating muscle protein synthesis. 

“many nutrition researchers now believe that the leucine content in any given protein intake is the rate-limiting factor in terms of maximizing muscle protein synthesis within the capacity of skeletal muscle, rather than simply the total amount of protein ingested”. (1)

Let us look at rice protein for an example.

“rice is an intermediate-speed leucine-poor protein, though the rise in leucine in the bloodstream appears quickly after consumption of rice protein; large doses of rice effectively stimulated muscle protein synthesis to the same extent as a higher-quality protein when matched for leucine content (63). Therefore, the leucine content of the protein, and possibly the speed of leucine delivery, appears to be the determining factor for acute changes in maximal stimulation of muscle protein synthesis.” (2)

The NSCA is referring to a study that goes on to say, “the purpose of this study was to investigate the effects of higher doses of rice protein compared to equally high doses of whey protein on skeletal muscle hypertrophy, lean body mass, strength and power when given following 8 weeks of periodized RT in those individuals with previous RT experience.” And they found no difference between the whey protein group and the rice protein group. (3)

There is your answer! Just remember, more is not always better!

It is important to be careful and check any supplement(s) to ensure they do not encompass harmful preservatives, artificial dyes, and other things that may hinder the muscles and/or the rest of the body systems. This may not be favored by all, but I tend to gravitate towards the Organic NutriBiotic Raw Rice Plain Protein. It is naturally Gluten-Free, Non-GMO, No Pesticides, Herbicides, or PCBs. Rice protein such as this is easily digestible with high-quality occurring amino acids including the important BCAA. One could try a post-workout smoothie including – Rice protein, Oatmeal, Ground Flaxseed, Chia Seeds, Kale, Spinach, Banana, and lots of Berries!

Protein from rice? How does that work?

Well, “NutriBiotic Rice protein is produced by means of a unique enzyme process. A proprietary blend of organic plant enzymes is used to separate the fiber and carbohydrates from the protein portion of the whole grain, sprouted brown rice. Low temperatures used during the processing prevent denaturing of the amino acids. NO CHEMICALS are used at any time.” (4)

Enjoy!

References:

  • NSCA’s (National Strength and Conditioning Association) the fourth edition of Essentials of Strength Training and Conditioning textbook; 238
  • NSCA’s (National Strength and Conditioning Association) the fourth edition of Essentials of Strength Training and Conditioning textbook; 212
  • PubMed: Nutrition Journal 2013; 12: 86 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/
  • Rice Protein: NutriBiotic.com 
Blogs

Edible Food Parts You Never Knew You Could Eat!

For example, Kiwi’s – The funny fuzzy skin of a kiwi fruit is completely edible. And it contains triple the amount of fiber as the fruit itself and provides more Vitamin C! Did you know that eating Kiwis can help improve sleep quality? Plus, did you know that eating a kiwi a day may help expedite the common cold?

When our dietary quality goes up, our immune system follows!

Want to learn more. Read this article from Dr. Axe, it’s kind of cool!

Edible Food Parts You Never Knew You Could Eat
Articles from Outside Sources

75 Hard Update – Day 24

Day 24: I’m surprised how I’m feeling about it. 

Since I’m me. I go by my own rules. I’m following the listed to-do’s and have maintained this 75 Hard with my own twist (I didn’t take the ‘hard’ out, just different) and it hasn’t been hard per se, because of how I’m looking at it. Perspective and mindset are everything. I’m digging it. But here’s the thing, I’m a Coach, I’m comfortable with who I am, I know how to scale my intensity and recovery practices to make this work. I can see where this would be hard for folks that don’t necessarily have that gauge or don’t have the flexibility in their schedules like I do. Nor do I have kiddos to chase, so I have a few hurdles already out of my way. 

I read his book in the first few days and it was pretty decent. The 75 hard podcast didn’t fire me up as I’d hoped, but I could see how it could others. He’s a cool dude for sure. Still wanted to give it a whirl. For his book, I don’t necessarily agree with everything he says or does (especially nutrition), but it’s rare that I agree with everyone on everything. So that is nothing new. However, I can appreciate differences and that is what makes it interesting. I could understand his perspectives on things for him personally because of where he was coming from, so I can respect that. Plus, this really helped him. He did a good job shedding light on “why” he chose those pillars. After reading his book, it’s obvious he has worked his ass off in many components of his life, so major kudos to him (not just in his personal fitness/wellness journey). Seems like a respectable human. I do like the list he put forth and could see how reading the book before doing 75 Hard could be helpful to some that want to try it. I could see where some people may love it, and it may not be right for others.

One of the things I adjusted was “read 10 pages every day”. To me that is easy, so to up the ante, in addition to reading, I’ve asked myself to share on social media a story or post that I think could be valuable and hopefully helpful to others in our world at least once a week. Just trying to do my part, ya know? I’m not necessarily dieting, just no crap. I’m focusing on how I can best fuel my body to make it the most optimal healthy machine. I’m not even missing my mid-week Margarita, ha! So no alcohol, no problem, it will only help my performance. Another one that is easy, I typically drink a gallon of water a day anyway, I just had to measure it a couple times just to make sure. With extra physical activity, you tend to consume more water naturally, so that works. Where I’m training more, this was a good time to transition into hypertrophy. And I love that I go outside everyday for something, a nature walk, kiting, running, whatever. Movement is medicine, I’m not mad about it. So, keeping the daily checklist in check, it’s all good! 

So that’s my update! 

Blogs

Ginger for Muscle Aches and Pains?

And More!

Most of us have heard of how ginger can assist with nausea and an upset stomach. But what about ginger’s anti-inflammatory properties that help soothe sore muscles after a hard workout?

Take a quick listen to this 62-second clip from Dr. Mike Clark, Chief Science Advisor and Founder/Previous CEO of the National Academy of Sports Medicine (NASM) who succinctly shares more on how we can do so! https://www.youtube.com/watch?v=gEGx5OdOIn0 . It’s worth the watch!

Plus, ginger can be supportive in many other regards! Ladies, ginger can also be helpful for easing menstrual pain; likely as effective as some of the over-the-counter options.

Check out this article from Dr. Josh Axe as it relates to the 12 benefits of Ginger for our body and brain!

12 Major Benefits of Ginger for the Body and Brain

Enjoy!

Good energy and good health to you! Stay cool, don’t forget to breathe, love yourself, move that body, and eat well!

Blogs

Low Back Pain connected to Nutrition?

Do you or know someone that has Low Back Pain, but findings have been inconclusive? Not really sure why it hurts?

This could be something contributing to it. Listen to these super quick clips below…

And try not to be uninterested by the clip titles, and here is why...

They are finding out now that half of patients even with “ideal cholesterol” with no symptoms of any sorts have underlying risks that effect not just the heart, but our brain (stroke, Alzheimer’s), and sexual disfunction (ED)…It’s all connected, and this is why I want people to know about how circulation can affect the back creating pain. It can be a big deal. They are finding by the age of 49 years, 97% of discs showed at least Grade II degeneration for those eating the SAD.

And yes, there are ways to help this! Just a side note – I have even read pieces of autopsy reports from so-called healthy skinny marathon runners who have dropped dead of a heart attack (RIP)… I’ll post an article about people having so-called normal cholesterol levels contributing to underlying heart and other organ risks below the video clips if it’s of interest.

1.) https://youtu.be/Ndqn2cQ1t5w

2.) https://youtu.be/vG44nMXpTrQ

https://www.cardiosmart.org/news/2017/12/half-of-patients-with-ideal-cholesterol-have-underlying-heart-risks.

There are some really great books out there that can help steer folks in the right direction. Even our local Cardiology Center includes a program that is helping people reverse heart disease (which help our other organs) with just certain lifestyle practices. If you want a couple books to read, message me and I’ll shoot you some names. If you need other resources, let me know. I want people to have good quality of life man! Like anything, reach out to your doctor, review these clips from Dr. Greger with them.

P.S. Did you know that having low Vit D may also be a contributor to LBP? Have you checked your levels lately with your doc?

Blogs

The Tarahumara Indians Natural Energy Drink

Iskiate (IS-kee-ah-tay) or as we call it here Chia Fresca

If you need a pick-me-up, read on about the magic of Chia seeds!

Chia Seeds– Chia is the ancient Mayan word for “strength”! This powerful seed is great for energy along with encompassing some of the richest plant-based omegas (healthy fats). They are also packed full of antioxidants, minerals, vitamins, dietary fiber, and are a complete source of protein. Chia seeds are excellent for boosting energy and supporting exercise performance! In the book “Born to Run” the author talks about a Northwest Mexican tribe (Tarahumara Indians) as super athletes, who may be some of the world’s greatest long-distance runners who literally run hundreds of miles at a time “for fun”. It was their diet that they were interested in to understand what fueled them. Come to find out, one of the things that they consumed before running is a drink called “iskiate”, in which the author referred to as the “10,000-year-old-Redbull”. It included- water, chia seeds, and lemon or lime. These days it’s also often known as Chia Fresca.

Ingredients:

  • 10-12 oz of water
  • 1-2 Tbsp dry chia seeds
  • A few teaspoons of freshly squeezed lemon or lime juice
  • Raw honey or maple syrup (optional)

Stir the chia seeds into the water; let them sit for about five minutes. The more it sits, the more gel-like the seeds and water become. If you don’t like the gel-like texture, you can hide these ingredients easily into a strawberry smoothie, etc.! P.S. I always drink with a straw to help keep the acidity off my teeth and gums. I usually start my morning off with this even before coffee and/or tea. You may find you may not need coffee or tea… how dare I say that, lol!

Fueling our body with natural ingredients will help our human engines in the most optimal way. Most common commercialized energy drinks contain processed sugars, artificial flavors, and ingredients which we should try to avoid as they can hinder our overall health.

For example: Celsius I think is the new craze for an energy drink, as it states that it is “packed with 7 essential vitamins, no high fructose corn syrup, no aspartame, no preservatives, and/or no artificial colors or flavors”. That is a great start, but they still managed to keep sucralose in there as their non-sugar sweetener. A new study published in the JAMA (one of the largest to-date to examine how the brain responds to sucralose) … which is an artificial sweetener found in Splenda, by the way … “Sucralose was found to increase activity in the regions of the brain responsible for food cravings and there was an overall decrease in the hormones that help the body feel full”. In general, artificial sweeteners were first used as insecticides and most metabolism to formaldehyde in our body.  Not only that, but it can also trick our body’s response and may increase our insulin by 20%. They may also increase issues with migraines, fibromyalgia, ulcerative colitis, and more… Just a heads up!

*I also have a sports electrolyte drink that I’ll share some time for those hot long days!

AJ's Recipes

Hot Cocoa alternative (Carob)

A chocolate alternative for those prone to Acne, Migraines, and Digestive Issues…

I am obsessed with this hot creamy chocolate-y tasting hello to my soul delectable drink.

Well at least to my taste buds, may not be for everyone! LOL

I have been playing around with a recipe to get a healthier-type version of hot cocoa but without some of the ingredients that bother me. This is not actually chocolate at all! This recipe is made with Carob! Carob is a bean from the legume family, yes beans!The Carob evergreen tree is native to the Mediterranean region and the Middle East. Stay with me, don’t knock it until you try it. LOL!! Seriously!!! And there are some health benefits!

Why would I do that? For me personally, I’m prone to acne breakouts and have found that even dairy-free, cane-sugar free chocolate still breaks me out! So….. I have found my alternative so I can still enjoy some of my favorite treats with ingredients that will work for me!

Carob may also be a good alternative for those that have digestive issues or have been told to steer away from chocolate due to the caffeine and/or tyramine, a compound found in chocolate that can trigger migraines!

You can use carob powder and carob chips the same way as you would chocolate in almost all recipes!

Carob is:

  • Caffeine-free
  • Tyramine-free (a compound found in chocolate that can trigger migraines)  
  • High fiber
  • Contains Antioxidants
  • Gluten-free
  • Naturally sweet, not bitter in which can satisfy one’s sugar cravings naturally.  
  • A delectable way to still enjoy one’s favorite sweet treats with fewer calories, fat, and sugar.

 Random fact: If you happen to drop a piece on the floor and your dog comes rushing over like a vacuum cleaner – according to the ASPCA, it is non-toxic to dogs and cats.

Recipe: Place all ingredients in a pot over med-high heat, whisk all together. Whisk frequently until you have it to the warm/hot temperature you wish. Enjoy! This serving will fill a large mug or two small mugs.

·         1 heaping TBS Organic Carob Powder (found on Amazon and sometimes Natural Food stores)

·         1 TBS Organic Maine Maple Syrup

·         1 ¾ Cup Organic Chobani Extra Creamy Oat Milk (found at Hannafords/Shaws)

·         1 Dash Organic Cayenne Pepper (I know, but it gives it that chocolate burn) trust me! LOL

·         2 Dashes Organic Cinnamon

Optional: Top off with Coconut Whipped Cream and Cinnamon sprinkles!

AJ's Recipes

Lentil Mushroom Mashed Potatoes

Prepare Potatoes:

Wash, and cut into quarters. Peeling optional.

Bring a pot of lightly salted water to a boil. Add potatoes, ensuring enough water to cover potatoes and cook until tender, about 15 minutes.

Drain, and Mash.

Add Oat or Flaxseed Milk to potatoes (usually no more than a 1/2- 1 Cup depending on the desired consistency of your liking).

Add Garlic Powder, Himalayan Salt, and Black Pepper as needed. Certainly, lightly on salt.

Sprinkle finished mashed potatoes with Parsley.

Sautee in a separate pan Mushrooms and Onion with desired spices of choice. Once cooked, add in 1-2 Cans of Organic Black Lentils (drained). Add Organic Corn if desired.

Mix and use mushrooms, onions, lentils, and corn mix for Potato topping.

Amounts vary, depending on how much, there is no wrong way of doing it. Just play around with your desired amounts.

Enjoy!

AJ's Recipes

Nutrition Studies Every Physician and Medical Student Should Read!

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8+ Striking Nutrition Studies Every Medical Student Should Read
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In the United States, dietary factors are the most important risk factors for disease, yet medical schools fail to provide adequate nutrition education. As a consequence, medical students graduate without the knowledge base or skills needed to address nutrition-related concerns in clinical practice.

In my experience, most medical students either vastly underestimate the health-promoting potential of plant-based nutrition or believe nutrition misinformation and misleading claims. Although the following studies don’t entirely fill the nutrition void in most medical education programs, they demonstrate the value of whole-food, plant-based (WFPB) nutrition in clinical practice.

1. A Way to Reverse Coronary Artery Disease
In this 2014 prospective cohort study, Caldwell Esselstyn, MD, and his team put 198 patients with cardiovascular disease on a WFPB diet. The researchers were interested in cardiac events and the degree of adherence to the nutritional intervention. Of the 198 participants, 177 were adherent (89 percent) and 21 were non-adherent (11 percent). Over a mean duration of 3.7 years, 13 of the 21 non-adherent patients experienced cardiac events, while only one of the 177 diet-adherent patients experienced a cardiac event (stroke). The results “confirm[ed] the capacity of WFPB nutrition to restore health in ‘there is nothing further we can do’ situations,” the study authors wrote. Researchers included a before-and-after arteriogram (right) of one participant’s coronary artery showing clear stenotic reversal.

2. The Lifestyle Heart Trial

In this trial, lifestyle medicine pioneer Dean Ornish, MD, and his team randomized 48 participants with coronary heart disease to either an intensive lifestyle change group (including a WFPB diet) or a usual-care control group. After five years, the lifestyle change group saw a significant reversal of coronary atherosclerosis, while the usual-care group saw a progression of their disease. Eighty-two percent of patients who followed the lifestyle change program had some level of regression of atherosclerosis, and there was a 90 percent reduction in reported angina during the first month of the program. Compared to the usual-care group, the lifestyle change group saw significantly fewer cardiac events and a 400 percent improvement in myocardial perfusion over the five-year follow-up period. Because the program helped patients safely avoid revascularization and other cardiac procedures, the calculated net savings of the program was nearly $30,000 per patient after just one year.

3. Treating Type 2 Diabetes
In this 74-week trial, Neal Barnard, MD, and his research team randomized 99 participants with type 2 diabetes to a low-fat, vegan diet or a diet following American Diabetes Association (ADA) guidelines. They found the low-fat, vegan diet to be significantly more effective than the ADA dietary guidelines at achieving glycemic control. After controlling for changes in medication, compared to the conventional group, the vegan group saw significantly greater reductions in glycated hemoglobin (HbA1c) values and LDL-cholesterol. The same group of researchers also found that patient adherence and acceptability of the low-fat, vegan diet protocol were comparable to conventional nutrition protocols, indicating no barrier to its use in medical nutrition therapy.

4. Lifestyle Versus Genetics
With genomics research and the age of personalized medicine on the horizon, the medical profession is looking for more answers and more advanced treatments for our ailments. However, to most effectively prevent and reverse disease, current research suggests we ground our hope in lifestyle medicine. In this special viewpoint in Science, Walter Willett, MD, DrPH, discusses what we know about the relative importance of genetic and lifestyle factors for disease prevention. Of note, large cohorts have shown that while our genes play only a tiny role in predicting disease, modest changes in lifestyle—including diet—may prevent more than 90 percent of type 2 diabetes, 80 percent of coronary heart disease, and 70 percent of colon cancer.

5. Sick Individuals and Sick Populations
In a landmark 2001 paper published in the International Journal of Epidemiology, Geoffrey Rose, MD, helps explain why nutrition studies often underestimate the role of diet in disease: because they can’t detect homogenous exposures. As an example, Dr. Rose uses serum cholesterol and development of heart disease. If we conduct an observational study in a population where almost everyone has high serum cholesterol, we will fail to detect serum cholesterol as an important risk factor for heart disease. Instead, we will pick up what makes individuals more susceptible to heart disease given high serum cholesterol status, such as genetic or other lifestyle factors. The same is true in nutrition studies. Most of them fail to detect nutritional risk factors in health outcomes because the Standard American Diet is nearly ubiquitous. Only in sufficiently large studies or studies that include relatively strict interventions (e.g., a WFPB diet) do we begin to see the profound effect nutrition has on health.

6. Water Fasting and Plant-Based Eating for Hypertension
In this single-arm, interventional study, 174 patients with hypertension did an average 10- or 11-day, water-only fast followed by a six- or seven-day WFPB refeeding period with no added sugar, oil, or salt. Almost 90 percent of patients achieved blood pressure less than 140/90 mmHG, and those with the most severe hypertension had an average reduction in blood pressure of 60/17 mmHg. All patients on blood pressure medications were off those medications by the end of the protocol. This treatment protocol shows water-only fasting and subsequent WFPB diet is a safe and highly effective treatment for hypertension. Notably, blood pressure continued to decrease during the refeeding period, suggesting the sustainability of this intervention in normalizing blood pressure.

7. Lifestyle Changes and Progression of Prostate Cancer
In this trial, 97 men with prostate cancer were randomized to an intensive lifestyle change group (including a WFPB diet) or a usual care control group. After a year, the lifestyle group serum prostate specific antigen (PSA) concentration, one of the most useful indicators of prostate cancer, had decreased an average of 4 percent, while average PSA levels in the usual care group increased 6 percent. Furthermore, serum taken from participants in the lifestyle group was almost eight times as powerful at inhibiting the growth of prostatic cancer cells in vitro compared to the usual care group. The researchers found a dose-response relationship: the degree of adherence to the recommended lifestyle changes was correlated with the changes in serum PSA and cancer cell growth inhibition.

8. The Adventist Health Studies
These studies include large prospective cohort studies on Seventh-Day Adventists, a population with an unusually high proportion of strict vegetarians in an otherwise homogenous group. These studies have produced some remarkable findings: Compared to nonvegetarian diets, vegan diets were associated with half the risk of type 2 diabetes and about 7-point lower systolic and diastolic blood pressure, after controlling for relevant variables including BMI. This suggests that veganism was protective for these conditions beyond its association with lower body mass. Furthermore, compared to nonvegetarians, vegans had significantly fewer chronic diseases, were on fewer medications, had fewer allergies, and reported less health service use (hospitalizations, surgeries, etc.).

Evidence is Mounting
Although these studies are compelling, medical students know to look for consistency in the literature. Rest assured, hundreds of systematic reviews and meta-analyses provide evidence for even the most skeptical medical students and physicians. From lowering blood cholesterol, body weight, and inflammation to protecting against heart disease, cancer, and diabetes, systematic reviews and meta-analyses have consistently shown the benefits of plant-based nutrition.

Plant-Based Resources for Medical Students and Physicians
There are many resources available online to learn more. The American College of Lifestyle Medicine is the professional medical association devoted to the cause of lifestyle medicine and helps address the need for education and certification in the field. The Physicians Committee for Responsible Medicine provides great resources for physicians interested in making nutrition central to their practice. The T. Colin Campbell Center for Nutrition Studies partnered with eCornell to offer a Plant-Based Nutrition Certificate that will help you gain a deeper understanding of optimal health, and even counts for continuing education credits. Lastly, PlantBasedResearch.org is an online narrative review of over 700 peer-reviewed research articles related to plant-based nutrition. The site allows users to search and sort by research topic, study design, keywords, or other variables.

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