Nutrition Upgrade

Week 5: Nutrition Upgrade

• Keep fresh veggies washed and prepped for easy snacking 

• Challenge yourself to eat 30 different varieties of fruits and veggies this week

• Blend leafy greens and mixed berries into breakfast smoothies and eat salads and cooked vegetables for lunch and dinner

• Avoid ultra processed foods and eat only whole grain carbs

• Examples: Whole grain bread, Ezekiel bread, corn, popcorn, corn tortillas, grits

• Only use olive oil or natural butter and don’t use margarine or vegetable oils (canola, peanut, etc.)

• Downsize your plate or use smaller plates to control portions

For more in-depth research and recipes, check our book recommendations:

How Not to Die by Richard Greger

How Not To Diet by Richard Greger

How Not to Age by Richard Greger

How Not to Diet Cookbook by Richard Greger

The Health Benefits of a Plant-Based Diet

A plant-based diet can prevent and even reverse conditions like heart disease, diabetes, cancer, and hypertension due to its rich nutrient profile, high fiber content, and anti-inflammatory properties. Here's how it works for each condition:

    1.   Heart Disease

   -   Cholesterol Reduction:   Plant-based diets are naturally low in saturated fats and cholesterol, which are major contributors to heart disease. By focusing on whole plant foods, you can significantly lower your LDL (bad) cholesterol levels, which reduces the risk of plaque buildup in the arteries.

   -   Improved Blood Vessel Health:   Foods like leafy greens, fruits, and nuts are rich in antioxidants and nitrates that help improve blood vessel function, reduce inflammation, and prevent the hardening of arteries.

   -   Blood Pressure Control:   Potassium-rich foods like bananas, sweet potatoes, and spinach help regulate blood pressure by balancing the effects of sodium in the body.

    2.   Diabetes

   -   Improved Insulin Sensitivity:   Whole grains, legumes, fruits, and vegetables are high in fiber, which slows down the absorption of sugar into the bloodstream. This helps stabilize blood sugar levels and improves insulin sensitivity, reducing the risk of Type 2 diabetes.

   -   Weight Management:   Plant-based diets are typically lower in calories and higher in fiber, which promotes weight loss and helps manage weight—a crucial factor in preventing and managing diabetes.

   -   Reduced Inflammation:   Chronic inflammation is linked to insulin resistance, a precursor to diabetes. The anti-inflammatory properties of plant-based foods help reduce this risk.

    3.   Cancer

   -   Antioxidant-Rich Foods:   Plant-based diets are abundant in antioxidants, which protect cells from oxidative damage that can lead to cancer. Foods like berries, cruciferous vegetables (broccoli, cauliflower), and green tea are particularly potent.

   -   Phytochemicals:   Compounds like flavonoids, carotenoids, and polyphenols found in plants have anti-cancer properties. They help prevent the growth of cancer cells and can even trigger apoptosis, the process of programmed cell death in cancer cells.

   -   Hormonal Balance:   Certain plant foods, such as flaxseeds and soy, contain phytoestrogens, which can help balance hormone levels and reduce the risk of hormone-related cancers like breast and prostate cancer.

    4.   Hypertension

   -   High Potassium and Magnesium Intake:   Many plant foods are rich in potassium and magnesium, which help relax blood vessels, improve blood flow, and reduce blood pressure. Foods like bananas, avocados, and leafy greens are excellent sources.

   -   Low Sodium Content:   A plant-based diet naturally tends to be lower in sodium, especially when it emphasizes whole, unprocessed foods. This helps in lowering blood pressure and reducing the risk of hypertension.

   -   Vasodilation:   Nitrate-rich vegetables like beets and leafy greens help widen blood vessels, improving blood flow and further reducing blood pressure.

      How These Mechanisms Work Together

The combination of reduced saturated fats, increased fiber, and a higher intake of essential vitamins, minerals, and phytonutrients helps address the root causes of these chronic conditions. For heart disease, the focus is on reducing cholesterol and inflammation, while for diabetes, it's about improving insulin sensitivity and stabilizing blood sugar levels. Cancer prevention is enhanced through antioxidant and phytochemical intake, and hypertension is managed through better blood vessel health and reduced sodium intake.

In many cases, these dietary changes not only prevent the onset of these diseases but also can reverse them by allowing the body to heal and repair itself. For instance, patients with heart disease have shown significant improvements, and even reversal, of arterial blockages through a strict plant-based diet combined with lifestyle changes like exercise and stress reduction.

The Risks of Processed and Animal-Based Foods

Processed and animal-based foods can pose several health risks due to their nutrient content and the way they are typically produced. Here’s a breakdown of the key risks associated with these types of foods:

1. Increased Risk of Chronic Diseases

   -   Heart Disease:   Processed and animal-based foods are often high in saturated fats, trans fats, and cholesterol, which can raise LDL (bad) cholesterol levels and contribute to the buildup of plaque in arteries, leading to heart disease and stroke.

   -   Type 2 Diabetes:   Diets high in processed meats (like bacon, sausage, and hot dogs) and refined carbohydrates (such as white bread and sugary snacks) can lead to insulin resistance, a precursor to Type 2 diabetes. These foods are often low in fiber and can cause rapid spikes in blood sugar levels.

   -   Cancer:   Processed meats have been classified as carcinogenic by the World Health Organization (WHO). The preservatives and chemicals used in processing, such as nitrates, can increase the risk of colorectal and other cancers. Red meats (like beef and pork) are also associated with a higher risk of certain cancers, including colorectal and prostate cancer.

    2.   Obesity and Weight Gain

   -   High Calorie Density:   Processed foods, especially those high in sugars and unhealthy fats, tend to be calorie-dense but low in nutrients. This can lead to overeating and weight gain, which are risk factors for numerous chronic conditions.

   -   Low Satiety:   Foods high in refined sugars and fats often lack fiber and protein, which means they do not keep you full for long. This can lead to overeating and increased calorie intake, contributing to obesity.

    3.   Inflammation and Oxidative Stress

   -   Pro-inflammatory Diet:   Animal-based foods, especially red and processed meats, can promote inflammation in the body. Chronic inflammation is a known contributor to many diseases, including heart disease, diabetes, and cancer.

   -   Oxidative Stress:   Processed foods are often low in antioxidants and high in harmful chemicals like advanced glycation end products (AGEs), which can increase oxidative stress in the body. Oxidative stress damages cells and tissues, contributing to aging and disease.

    4.   Impact on Gut Health

   -   Disruption of Gut Microbiota:   Diets high in processed foods and low in fiber can negatively impact the gut microbiome, leading to dysbiosis (an imbalance of gut bacteria). This can contribute to digestive issues, weakened immune function, and an increased risk of chronic diseases.

   -   Low Fiber Content:   Animal-based foods contain no dietary fiber, which is essential for maintaining a healthy gut. Fiber helps promote regular bowel movements, supports beneficial gut bacteria, and reduces the risk of colorectal cancer.

    5.   Hormonal Imbalances

   -   Hormones in Animal Products:   Many animal-based foods, particularly those from conventionally raised livestock, may contain hormones that can disrupt your body's natural hormone balance. This can potentially lead to issues like reproductive health problems and an increased risk of hormone-related cancers.

   -   Insulin Resistance:   Diets high in refined sugars and processed foods can lead to insulin resistance, which is a major factor in the development of Type 2 diabetes and metabolic syndrome.

    6.   Environmental Toxins and Additives

   -   Chemical Additives:   Processed foods often contain additives like preservatives, artificial colors, and flavor enhancers that can have negative health effects. Some of these additives have been linked to hyperactivity in children, allergic reactions, and other health issues.

   -   Contaminants in Animal Products:   Animal-based foods, particularly fish and meats, can contain environmental toxins such as mercury, dioxins, and antibiotics. These substances can accumulate in the body over time, leading to various health problems.

    7.   Increased Risk of Hypertension

   -   High Sodium Content:   Many processed foods are loaded with salt, which is used as a preservative and flavor enhancer. Excessive sodium intake can lead to high blood pressure (hypertension), increasing the risk of heart disease and stroke.

   -   Processed Meat:   The high salt content in processed meats like sausages, bacon, and deli meats contributes significantly to daily sodium intake, often exceeding recommended levels.

Foods that Reduce Inflammation

A variety of foods have been shown to help reduce inflammation in the body. Here’s a comprehensive list, categorized by type:

Fruits:

- Berries (blueberries, strawberries, raspberries, blackberries)

- Cherries

- Oranges

- Pineapple

- Apples

Vegetables:

- Leafy Greens (spinach, kale, Swiss chard, collard greens)

- Broccoli

- Brussels Sprouts

- Beets

- Peppers (especially red bell peppers)

- Tomatoes

Nuts and Seeds

- Almonds

- Walnuts

- Chia Seeds

- Flaxseeds

- Hemp Seeds

Healthy Fats

- Olive Oil (extra virgin, cold pressed)

- Avocados

- Fatty Fish (salmon, mackerel, sardines, trout)

Whole Grains:

- Quinoa

- Brown Rice

- Steel Cut Oats

- Barley

- Whole Grain Wheat Bread

Legumes

- Beans (black beans, kidney beans, chickpeas)

- Lentils

- Peas

Herbs and Spices:

- Turmeric (curcumin)

- Ginger

- Garlic

- Cinnamon

- Rosemary

- Thyme

Beverages:

- Green Tea

- Matcha

Other:

- Dark Chocolate (70% cocoa or higher)

- Bone Broth or Bone Broth Pills

Sample Recipes

1. Berry Smoothie Bowl

Ingredients:

- 1 cup frozen blueberries

- 1/2 cup frozen strawberries

- 1 banana

- 1/2 cup unsweetened almond milk (or any plant-based milk)

- 1 tbsp chia seeds

- 1 tbsp honey (optional)

- Fresh berries and a handful of granola for topping

Instructions:

1. In a blender, combine frozen blueberries, frozen strawberries, banana, almond milk, and chia seeds. Blend until smooth.

2. Pour into a bowl and top with fresh berries and granola.

3. Drizzle with honey if desired.

2. Salmon with Turmeric and Garlic

Ingredients:

- 4 salmon fillets

- 2 tbsp olive oil

- 1 tsp ground turmeric

- 2 cloves garlic, minced

- Salt and pepper to taste

- Lemon wedges for serving

Instructions:

1. Preheat oven to 375°F (190°C).

2. Rub the salmon fillets with olive oil, turmeric, garlic, salt, and pepper.

3. Place salmon on a baking sheet lined with parchment paper.

4. Bake for 15-20 minutes or until the salmon flakes easily with a fork.

5. Serve with lemon wedges.

3. Quinoa Salad with Avocado and Kale

Ingredients:

- 1 cup quinoa

- 2 cups water

- 2 cups chopped kale

- 1 avocado, diced

- 1/2 cup cherry tomatoes, halved

- 1/4 cup chopped almonds

- 1/4 cup crumbled feta cheese (optional)

- 2 tbsp olive oil

- 1 tbsp lemon juice

- Salt and pepper to taste

Instructions:

1. Rinse quinoa under cold water. Combine with water in a pot and bring to a boil.

2. Reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is cooked and water is absorbed.

3. Let quinoa cool. In a large bowl, combine quinoa, kale, avocado, cherry tomatoes, almonds, and feta cheese.

4. Drizzle with olive oil and lemon juice. Season with salt and pepper.

5. Toss to combine and serve.

4. Ginger and Turmeric Tea

Ingredients:

- 2 cups water

- 1 tbsp fresh ginger, sliced

- 1 tsp ground turmeric

- 1-2 tsp honey (optional)

- Lemon slices for garnish

Instructions:

1. Boil water in a pot. Add ginger slices and ground turmeric.

2. Reduce heat and simmer for 10 minutes.

3. Strain the tea into cups. Stir in honey if using.

4. Garnish with lemon slices and enjoy warm.