Lifestrong Health

As part of a whole food plantbased diet regular nut intake is linked to better health outcomes..easy 🤩

There is compelling evidence to recommend eating nuts at least three times a week to maximize your chances of living longer and healthier lives. Raw nuts are preferred over salted or toasted ones, and whole or chopped nuts over nut butters.

Interventional trials have shown that eating nuts improves artery function, and nuts may also improve blood sugar control, lower cholesterol, suppress inflammation, reduce oxidative stress, and feed our friendly gut flora. Watch the video "Do the Health Benefits of Peanut Butter Include Longevity?" at https://bit.ly/3EgQ7sF to learn more.

My Daily Dozen recommends at least one serving of nuts or other seeds every day. A quarter cup of nuts is considered a serving. Learn more about the Daily Dozen at https://bit.ly/3axjw2x.

An educated approach to nutrition 😋

This University of Toronto café has adopted an all-vegan menu in celebration of Veganuary The University of Toronto has been inspired by global initiative Vegnauary to promote vegan living by bringing plant-based food onto campus.

This year, 2024, EBE is hosting a series of webinars with The Esselstyn Foundation. These will be free for anyone to attend. Subjects of the webinars are:
* Reversal of Cardio Vascular Disease with nutrition: Fact or Fiction.
* Benefits of Plant-based eating above and below the belt.
* Mind, Mood and Food.
* Getting the men you love off meat.
* Oats, Flats and Bowls: A plant-based cooking demonstration.
* Choice Architecture: Setting up your home for healtheir food choices.
* Plant-based on a budget.

Details for the first webinar will follow in the next day or so, and how you can sign up.

Sometimes we forget that building a fundamentally healthy body needs good food too..

Being a teenager is all about growth and development, and what we put into our bodies plays a crucial role. 🌱

𝐇𝐞𝐫𝐞'𝐬 𝐰𝐡𝐲 𝐩𝐥𝐚𝐧𝐭-𝐩𝐨𝐰𝐞𝐫𝐞𝐝 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞 𝐢𝐬 𝐛𝐞𝐬𝐭 𝐟𝐨𝐫 𝐭𝐞𝐞𝐧𝐬:

1️⃣ Say goodbye to acne struggles! Ditching dairy is a game-changer for skin health. Studies show that eliminating dairy can reduce acne breakouts.

2️⃣ Boosting brain-power with antioxidants! A diet rich in antioxidants from colourful fruits and veggies helps improve cognitive function. Hello, sharper focus and better memory (and better test scores)!

3️⃣ Fortifying the immune system! A plant-based diet is packed with nutrients like vitamins, minerals, and antioxidants that strengthen the immune system naturally.

Embracing a plant-powered lifestyle will be a delicious adventure for any teen as it’s filled with incredible benefits. Reducing processed foods and saturated fats can only lead to good health in their future too!

Has your teen tried incorporating more plant-based goodness into their life? Share your experiences below! 💚

Find out more about whole food plant-based nutrition through our life stages on our website:
https://www.doctorsfornutrition.org/clinicians-students/wfpb-across-life-stages/

“Soy can be considered a first line treatment for menopausal symptoms such as hot flashes and night sweats”..and there are further evidence based health benefits from soy too

Estrogen hormone therapy may result in a 30 to 40 percent net reduction in hot flash frequency and severity (along with a host of possible side effects), but what about food we can eat instead of a pill to pop? More than a dozen randomized, double-blind, placebo-controlled trials have been performed on soy isoflavones and found that the equivalent of about two servings of soy foods a day reduces hot flash frequency by about 20 percent more than placebo and hot flash severity by about 25 percent more.

Soy isoflavones have also been shown to improve other menopausal concerns, including vaginal dryness, bone loss, memory, and cognitive functions more generally, as well as depression.
And, two randomized controlled trials found that reduced-fat plant-based diets with a daily half-cup serving of cooked whole soybeans can reduce the number of serious hot flashes by 84 to 88 percent within 12 weeks. Overall, most people randomized to the plant-based group ended up free of moderate-to-severe hot flashes, compared to about 95 percent still suffering in the control group.

The bottom line, wrote one consensus panel of experts, is that soy can be considered a first-line treatment for menopausal symptoms of hot flashes and night sweats. Additionally, soy foods can lower LDL cholesterol, which may explain the lower associated cardiovascular disease risk. Soy eaters are also less likely to get breast cancer, prostate cancer, colorectal cancer, and lung cancer.

Healthiest choices of soy foods include edamame, cooked soybeans, tempeh, tofu, and unsweetened soy milk.

How does soy food compare to estrogen hormone therapy? I cover all of that and more in the video “Soy Foods for Menopause Hot Flash Symptoms” at https://see.nf/isoflavones.

A great opportunity to hear the evidence from the horses mouth and ask questions from our personal ,unique Kiwi perspective .Sign up and support both yourself and EBE NZ to better health 👏

This year, 2024, EBE is hosting a series of webinars with The Esselstyn Foundation. These will be free for anyone to attend. Subjects of the webinars are:
* Reversal of Cardio Vascular Disease with nutrition: Fact or Fiction.
* Benefits of Plant-based eating above and below the belt.
* Mind, Mood and Food.
* Getting the men you love off meat.
* Oats, Flats and Bowls: A plant-based cooking demonstration.
* Choice Architecture: Setting up your home for healtheir food choices.
* Plant-based on a budget.

Details for the first webinar will follow in the next day or so, and how you can sign up.

Good news for anyone struggling with high blood sugars or diabeties.Adjusting the food you eat is in your control

A new randomized crossover trial looked at the effect of a vegan diet compared to an omnivorous diet in 30 healthy, older adult, the Physicians Committee for Responsible Medicine recently noted.

When the participants ate the vegan diet, they had significantly lower insulin levels and improved insulin resistance compared to the omnivorous diet.

The vegan diet also resulted in significantly lower blood sugars and markers of inflammation, all within just 48 hours.[1] Previous research has also shown rapid improvements in insulin sensitivity with vegan diets.[2]

References
1. Döschner L, Schulze K, Göger L, et al. Effects of a short-term vegan challenge in older adults on metabolic and inflammatory parameters-a randomized controlled crossover study. Mol Nutr Food Res. 2024:e2300623. doi:10.1002/mnfr.202300623

2.Campbell TM, Campbell EK, Attia J, et al. The acute effects of a DASH diet and whole food, plant-based diet on insulin requirements and related cardiometabolic markers in individuals with insulin-treated type 2 diabetes. Diabetes Res Clin Pract. 2023;202:110814. doi:10.1016/j.diabres.2023.110814

food

If you or someone you love is fighting this issue ,you may want to know this…

💔🍽️ Urgent research alert! 📚💔

Did you know that the food we eat can have a significant impact on our risk of developing cervical cancer? 🌿❤️ Recent studies have uncovered a strong relationship between diet and this devastating disease. 🌟

A groundbreaking research published in PubMed sheds light on the importance of a healthful diet in preventing cervical cancer. 🌱✨

According to the study, adopting a diet rich in fruits, vegetables, whole grains, and lean proteins can significantly reduce the risk of cervical cancer. 🥦🍇🍳 By incorporating these nutrient-rich foods into our daily meals, we can take a proactive step towards protecting ourselves. 🌿💪

On the flip side, this study also highlights the adverse effects of consuming processed meats, sugary snacks, and high-fat foods, which are associated with an increased risk of cervical cancer. 🚫🍔🍩

So, let's take control of our health and make mindful food choices! 🌱🍅 It's time to nourish our bodies and reduce our risk of this devastating disease. 💚

Remember, small changes can have a big impact! Start by filling your plate with colorful fruits and veggies, whole grains, and lean proteins. Your body will thank you! 🌈💚

Check out the links below to delve deeper into this crucial research and learn more about how your diet influences your risk of cervical cancer. Together, let's fight against this disease and promote a healthier future! 🌿❤️

https://pubmed.ncbi.nlm.nih.gov/37415218/
https://www.medicalnewstoday.com/articles/does-diet-influence-cervical-cancer-risk -to-get-more-of
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9348217/
https://viva.org.uk/health/healthy-vegan-diet/why-veganism-is-healthy/diet-and-cancer/cervix-cancer/

True👍

New insights from the UK Biobank data reveal that a healthful plant-based diet is associated with lower type 2 diabetes risk via improved metabolic state and organ function.

A plant-based diet isn't just about body fat and blood sugar—it's linked to lower type 2 diabetes mellitus (T2DM) risk through improved kidney and liver function, plus reduced inflammation.

Embracing a high-quality plant-based diet, with lots of fruits, veggies, nuts, legumes, whole grains, tea, and coffee, could be a key move for preventing T2DM.

The study involved over 11,00 participants of which 2628 developed T2DM over 12 years of follow-up. Researchers concluded that "Healthful plant-based diets may protect against T2DM via lower body fatness, but also via normoglycaemia, lower basal inflammation as well as improved kidney and liver function."

STUDY LINK
https://www.sciencedirect.com/science/article/abs/pii/S1262363623000812?via%3Dihub

If you are hesitant to start making healthy nutritional changes ,this might be for you

We know that transitioning to a whole food plant-based (WFPB) diet and lifestyle is one of the most powerful things we can do for our health. There is continuously growing scientific evidence that many of the chronic illnesses we deal with can be controlled, prevented, and even reversed with a healthy plant-based diet. In this article, former President of the American College of Lifestyle Medicine, Dr. George Guthrie, shares his tips on how to transition your diet using either the fast method or the slow method.
"As I think back over my practice and the recommendations I’ve made over the years, I remember a couple who came to me for help. The husband had just been diagnosed with type 2 diabetes.
I shared with them the direction they could go based on the DiRECT trial; the information was presented pleasantly and with the realistic hope of reversal but in strict terms: 'This is how you make it go away.' They seemed to respond to the explanation and, with the online resources they were given, embraced the stringent process.
When I saw them again in six weeks, they had gone wholeheartedly into a 100 percent plant-based diet, and the husband’s early diabetes was no longer evident. Because he started early, the reversal was easier than it would have been if he had already experienced significant secondary problems.
Other people I’ve seen were afraid to move in. They were hesitant, saying things like, 'Yes, I know that’s supposed to be better, but I still like this [food] and will not give it up.' It may be helpful to look at your own character and that of your family and say, 'How do I really want to go about this?'”
HOW TO GET STARTED: https://eatplant-based.com/how-to-start-a-plant-based-diet/

Undoubtedly the quality of those extra years matters ,and with healthy lifestyle choices the odds are improved for this too

A paper published in the American Journal of Clinical Nutrition has further confirmed the astounding impact that lifestyle can have on human mortality.

Lifestyle medicine has been proposed as a way to address the root causes of chronic disease and their associated health care costs. This study aimed to estimate mortality risk and longevity associated with individual lifestyle factors and comprehensive lifestyle therapy.

In a recent LinkedIn post Dr Shireen Kassam says this new paper shines a light on the huge power of healthy habits.

The study included 276,132 veterans (mostly male) in the US from the Million Veteran Program. Data on 8 healthy lifestyle factors were available at baseline. 1) Whole-food, plant-predominant eating pattern assessed using the healthful plant-based diet index, never smoking, never drinking or typically no more than 4 drinks in a day, avoiding other risky substances particularly opioids, restorative sleep (7-9hrs per day), managing stress (using health questionnaire), meeting physical activity guidelines and social connections.

During the follow up period, 34,247 deaths were recorded. The analysis showed that each healthy habit was associated with a significant reduction in premature mortality, ranging from 5-56% risk reduction. Lifestyle factors were responsible for 64% of the risk of dying, with the greatest negative impact coming from physical inactivity, ever smoking, and an eating pattern not consistent with whole-foods or primarily plant-based.

At the age of 40, participants with 8 healthy lifestyle factors had a life expectancy of 47 years. In contrast, those with no healthy habits only lived another 25 years. This benefit held true even after adjusting for social determinants of health. Thus, healthy habits added more than 20 years extra to life expectancy!

Reference: Impact of 8 lifestyle factors on mortality and life expectancy among United States veterans: The Million Veteran Program. Am J Clin Nutr. 2024 Jan;119(1):127-135. doi: 10.1016/j.ajcnut.2023.10.032

Those who adopt the healthy lifestyle patterns also have many more disease free years and feel great while they're doing it too!

Those currently undergoing cancer treatment may want to know that a whole foods plantbased diet can provide a high fibre diet and this contributes to improved outcomes

Preliminary findings from work published in the 𝙅𝙤𝙪𝙧𝙣𝙖𝙡 𝙤𝙛 𝘾𝙡𝙞𝙣𝙞𝙘𝙖𝙡 𝙊𝙣𝙘𝙤𝙡𝙤𝙜𝙮 indicate that a high-fibre diet, from fruits, vegetables, whole grains and legumes, may boost the effectiveness of cancer immunotherapies.

As the immune system is heavily influenced by bacteria that live in the gut, the gut microbiome could influence how well patients respond to immunotherapy.

A pilot study has shown that there may be a link between high-fibre diets and survival of patients with bladder cancer who were treated with immunotherapy. More research is needed but diet, along with standard therapy, may be beneficial for those with cancer.

To read more head to:
DOI: 10.1200/JCO.2023.41.16_suppl.4598

Enjoy a happy and fulfilling Christmas wherever you are and whatever you do 👌💖

Dr Martyn Williamson and his wife Liz are generally strict followers of the WFPB diet, but in his Christmas message that we publish on Whole Food Living today, he points out that there are times when you may be forced to compromise - especially when things are beyond your control.

Both of them enjoy tramping at this time of year and for Martyn, there's a special value in being out in nature.

This year, they were faced with something completely unexpected, and you can find out more about it by clicking on the following link.

https://wholefoodliving.life/wfl-holiday-message-dr-martyn-williamson-compromise-fun-and-adventure/

A new prospective cohort study published in 𝘿𝙞𝙖𝙗𝙚𝙩𝙚𝙨 & 𝙈𝙚𝙩𝙖𝙗𝙤𝙡𝙞𝙨𝙢 has shown that a healthful plant-based diet is associated with lower type 2 diabetes risk via improved metabolic state and organ function.

According to the paper, a healthy plant-based diet with plenty of fresh fruit and vegetables and whole-grain products reduces the risk of diabetes by 24%. This reduction is also seen in the presence of a genetic predisposition and other diabetes risk factors such as obesity, advanced age or a lack of physical activity.

Unhealthy plant-based diets however, with a high proportion of sweets, refined grains and sugary drinks, are associated with an increased risk of type 2 diabetes.

To read the full study head to DOI: 10.1016/j.diabet.2023.101499

Festive season is upon us. Here are some lovely recipes to enjoy and stay healthy.
📸 Look at this post on Facebook
https://www.facebook.com/share/CHN1SCzySFp11Yd7/?mibextid=TrneLp

🎄✨ 'Tis the season for joyful gatherings and delectable eats! 🌟🍴 This Christmas, spread the love with wholesome and delicious Whole Food Plant-Based (WFPB) recipes that'll dazzle your loved ones. 🎁

💚🌟 Share the gift of health and joy this holiday season with these delightful WFPB recipes. From our table to yours, Merry Christmas! 🎅🎁

https://wholefoodliving.life/?s=christmas

For a small collection of Christmas recipe ideas. As we grow over the coming year, pulling in the recipes from our previous magazine issues, more will become available, so be sure to bookmark us and keep coming back.

Great to see research coming from New Zealand supporting the use of a whole food plantbased diet to treat and reverse chronic disease 🤩

A literature review by a New Zealand medical student has uncovered a convincing body of proof that plant-based diets can be used in the clinical treatment of several well-recognised lifestyle diseases.

Joshua Thomas spent most of his summer holiday doing an eSearch on currently published research regarding the impact of plant-based diets and whether they could be applied in general health care.

His worldwide search clearly shows that a wealth of high-quality research exists in this field but, until now, it has never been gathered in one place.

Click on the link below for more information on his findings.

https://wholefoodliving.life/esearch-confirms-the-value-of-plant-based-eating-in-disease-treatment/

Wholefood plant based meals should be a riot of colour on the plate ..don’t hold back !include one new vegetable or fruit each month,your gut bacteria will respond with more variety of type and this supports optimal health 🤩

WFPB eating is all about variety. Generally, advocates of this form of eating encourage people to ’follow the rainbow’ so that you consume as many nutrients as possible. Of course, the real challenge is breaking old habits, and that part takes time.

Ideally, you should aim to consume up to 30 different plants a week. This increases the likelihood of obtaining a wide spectrum of essential nutrients. Fruits, vegetables, legumes, whole grains, nuts, and seeds are all excellent sources of vitamins, minerals, antioxidants, and phytochemicals that play a crucial role in supporting various bodily functions.

The more diverse your plant intake, the more likely you are to get a broad range of nutrients that are vital for optimal health.

https://wholefoodliving.life/more-plants-please-try-for-30-a-week/

A great opportunity to learn about WFPB nutrition, how it works, how it offers the possibility of reversing ischaemic heart disease and more.

In 2024 EBE are excited to announce a webinar series we are hosting with The Esselstyn Foundation.
These webinars will be every 2 months, packed full of helpful information regarding WFPB lifestyle.
Head over to our website and join our mailing list to get all the info, or make sure you like our page to stay up to date on the dates, times and topics.
https://www.ebe.nz/2024-esselstyn-foundation-series

Helpful chart to quickly see the differences between these ways of eating .Wholefood ,plantbased describes entirely what is eaten,whereas the terms Vegan ,vegetarian and Plant based describe only what is NOT eaten ,so can include a wide range including processed foods .To maximise health benefits the evidence supports eating as close to wholefood,plantbased as possible ,especially important if you have a chronic illness or disease condition

💥 Here's a handy reference tool for those wanting to understand the main set of differences between vegetarian, vegan, predominantly plant based and whole food plant based dietary patterns. 💥

There is already a high percentage of people choosing to eat a predominantly Plant Based diet, but will occasionally still include the odd bit of meat, fish, eggs or dairy, making this group neither Vegetarian or Vegan. A Whole Food Plant Based diet however, is exclusively plants, but also promotes the reduction and/or exclusion of oils, sugar and salt and processed foods from their diet - making this group different from Vegans.

This is good news .What we eat every day impacts our health.Lets make it add value to life and thrive

At the 2022 Plant Based Nutrition Healthcare conference, Belinda Davis RD stated:

“Well-designed, plant-exclusive or plant-predominant diets are the highest quality diets.

"They’re the diets that will protect us from the chronic diseases that are killing 70 per cent of our population.

“They are nutritionally adequate at every stage of the life cycle. But, I think the number one, or the bigger reason to choose plant-based is really about the benefits plant-based diets provide beyond ourselves. There is no one more powerful step that any human being can take towards the preservation of this planet than choosing a plant-based diet.

“In a study of the proceedings of the National Academy of Sciences in 2016, they said if everybody followed the dietary guidelines of eating less meat and more fruits and vegetables, we would reduce carbon emissions by 2050 by 29 per cent, but we would reduce them by 70 per cent if we all ate vegan."

Full article - https://wholefoodliving.life/plant-based-nutrition-from-birth-to-senior-years/

We think everyone suffering chronic disease should be shown the evidence of what eating awhole food,plantbased diet can do to improve ,and sometimes reverse their condition .Then it’s their choice to act on this or not ,in the current medical model this is rarely the case and pills and procedures are offered as the only treatment options .Hope is missing from our medical care 😔

At EBE, our mission is to enhance the possibility of recovery from chronic diseases.
What we teach and share has the potential to significantly impact the health landscape in New Zealand.
Creating the opportunity for individuals to overcome these challenges through our efforts will likely yield greater outcomes for their health than any new drug could achieve.

An attitude of gratitude is not the natural state of our culture and thus must be carefully “farmed” in the soil of our minds.

Like a farmer planting and tending a field to produce a harvest, we too must diligently and consistently plant the seeds of practiced gratitude.

Then, the seeds are watered with habits like a daily gratitude journal/lists, thank you notes, ending a meeting with appreciation, and pausing before a meal with thanks to recognize the blessing of a full plate of healthy food.

Adhering to just four simple lifestyle factors can have a strong impact on the prevention of chronic diseases: not smoking, maintaining a healthy body weight, getting a half hour of daily exercise, and eating more healthfully—defined as consuming more fruits, veggies, and whole grains, and less meat.

For some cancers, like colon cancer, our number two cancer killer, up to 71 percent of cases appear to be preventable through a similar portfolio of simple diet and lifestyle changes.
What happens when we put cancer on a plant-based diet?

Watch the video "How Not to Die from Cancer" at https://bit.ly/3hSsYB5 to find out, and learn more about cancer prevention at https://bit.ly/2VvRJdT.

A case study, published in the 𝙄𝙣𝙩𝙚𝙧𝙣𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙅𝙤𝙪𝙧𝙣𝙖𝙡 𝙤𝙛 𝘿𝙞𝙨𝙚𝙖𝙨𝙚 𝙍𝙚𝙫𝙚𝙧𝙨𝙖𝙡 𝙖𝙣𝙙 𝙋𝙧𝙚𝙫𝙚𝙣𝙩𝙞𝙤𝙣, has shown reversal of type 2 diabetes with a whole food plant-based dietary intervention.

The patient in the study agreed to follow a customised whole food plant-based diet for an intervention period of 90 days. Ultra-processed food was strictly prohibited. Animal food, dairy products, and oils were also removed from the diet as these are associated with increased prevalence of metabolic disorders.

In this case report, the authors observed a significant difference in blood glucose readings before and after the dietary intervention.

This suggests that nutritional intervention can be a tool for management and potential reversal of type 2 diabetes.

After completion of the study the patient stated “I suggest a whole food plant-based diet to everyone to reverse diabetes instead of lifelong medications”.

To read the full study visit: doi.org/10.22230/ijdrp.2023v5n2a397

This story illustrates why we recommend embracing a plant based diet for heart disease.

Never Too Late: Reversing My Heart Disease on a WFPB Diet at 80 - Center for Nutrition Studies Al Schmidt shows you’re never too old to make changes to reverse heart disease. Although it was a bumpy road getting there, Al has found he loves eating plant-based — for the results and the taste of it!