Читать книгу The Greenprint - Marco Borges - Страница 10
ОглавлениеPeople need to eat whole-food plant foods, primarily . . . whole grains, fruits, vegetables, nuts and seeds. That diet supports our lives. We ought to live to be ninety or one hundred without getting any diseases.
—JOHN MACKEY, cofounder of Whole Foods Market and American business leader
YOU’VE HEARD IT YOUR ENTIRE LIFE: ‘Eat your vegetables’. Whoever said it may not have known exactly why, but that didn’t make them wrong. You know why? Plants are life! That’s why this is Law #1. Allow me to remind you: eat more vegetables, and eat more vegetables while you’re at it.
Add fruits, beans, legumes, seeds, nuts and whole grains, and the wide-ranging plant world, can easily make up your entire diet. Plants offer us such an amazing array of foods that there’s bound to be something even the biggest vegetable sceptic can love.
A plant-based diet can revitalise your body and your health in ways you may not think are possible. The results of the Holy Name study prove this: your LDL cholesterol can drop, perhaps by as much as 19 per cent, as it did in the study. You’ll lose inches from all over your body. Remember, the plant-based eaters in the study lost on average 3.5 kilos in just twenty-two days. They also reduced their blood pressure and improved their digestion, among other amazing improvements.
One of those plant-based eaters was Bridget, director of medical records at Holy Name Medical Center. She was happy that she had been randomly selected to be in the plant-based group of our study. She was not a vegan, though she’s an avowed animal lover and concerned about the ethics of animal agriculture – so much so that she and her husband take in all sorts of animals, from rabbits to goats to sheep and any animal that has been abandoned. ‘Our goal is to give animals a good life,’ she explained, and Bridget and her husband accomplish this mission on their farm.
Bridget’s results from participating in the twenty-two-day study were surprising. Patchy skin problems cleared up. Her hair began to shine. She dropped 3 kilos. She felt better and had more zip. ‘I never, ever felt hungry. I was always satisfied,’ she said. ‘Anything that pushes that shift to eat less animal products rather than more is good.’
The proof is in the change in her vital measurements, which astonished Bridget. Prior to the study, her vitals were:
Triglycerides: 125
Cholesterol: 230
LDL: 136
Weight: 156
Body Mass Index (BMI): 30.4
After twenty-two days, take a look at what happened to Bridget:
Triglycerides: 104
Cholesterol: 219
LDL: 122
Weight: 149
BMI: 29.1
‘I’ve thought more about the food I eat than I ever have before, and I care about what I’m putting in my body,’ Bridget concluded.
To me, ‘Eat more plants’ is a pretty simple law to follow. My family and I enjoy a 100 per cent plant-based diet, which studies have found to be the only diet in the world that can prevent, arrest and, in many cases, reverse heart disease. We also know that it’s a cruelty-free way to live that is as good for the planet as it is for us. I have one simple guideline: I don’t eat anything produced from or by something that has a face. This means no chicken, turkey, cows, pigs, sheep or fish of any kind. This also means I don’t eat dairy foods, including milk, cheese or butter, and I don’t eat eggs. I don’t use mayonnaise or honey, either.
One of the questions I’m asked most frequently is, ‘What do you eat?’ The answer is that I eat anything, as long as it doesn’t originate from an animal. I eat vegetables, fruits, beans, legumes, grains, seeds and nuts, and no, I never feel sluggish or weak, and I always get enough protein.
Of course, that’s the big question you get when you stop eating meat: ‘How do you get enough protein?’ Honestly, we are all eating more protein than we could ever need. We are not protein-deficient, and don’t let anyone or any source tell you otherwise. There are plenty of studies that prove this beyond a shadow of a doubt. In fact, studies have shown that the more animal protein we eat, the sicker we will get.
I HAVE ONE SIMPLE GUIDELINE:
“I DON’T EAT ANYTHING PRODUCED FROM OR BY SOMETHING THAT HAS A FACE.
THIS MEANS NO CHICKEN, TURKEY, COWS, PIGS, SHEEP OR FISH OF ANY KIND.
The average daily requirement of protein is 46 grams for women and 56 grams for men. Scientists at Loma Linda University in California conducted the largest study in history of nutrient profiles of vegetarians, vegans and non-vegetarians. It put to rest once and for all the perennial question, ‘Do vegetarians and vegans get enough protein?’ The study followed more than seventy thousand adults for close to six years and calculated their intake of protein, along with other major nutrients such as vitamins and minerals.
According to this landmark study, non-vegetarians get way more protein than they need, and so does everyone else. On average, vegans and vegetarians get 70 per cent more protein than they even require, and 97 per cent of all Americans get enough protein.
So no one is really lacking protein. But there is another nutrient that 97 per cent of Americans are deficient in: fibre. A fibre deficiency contributes to all sorts of life-threatening illnesses, from obesity to heart disease to diabetes to cancer. This nutrient is something we should be concerned about, not protein! (More on fibre in Law #3.)
We typically think of protein as coming from animal products. But the best sources of proteins are plant-based: beans, whole grains, nuts and seeds. Even vegetables like spinach have protein. When you eat a well-rounded, varied, plant-based diet, you get all the protein you need.
So – let’s stop obsessing over protein as the ‘cure’ for obesity, overweight, diabetes and other diseases. Let’s start obsessing instead – in a positive way – about eating enough food that grows from the ground or in trees.
Plants top the diets that protect against heart disease, stroke, cancer, high blood pressure, cataracts and macular degeneration. Cancer is often chalked up to bad genes. But according to Colin Campbell, Professor Emeritus at Cornell University and author of The China Study, ‘This is not about genes. Cancer is a function of nutrition.’ In fact, he has called the component of cow’s milk known as casein ‘the most relevant chemical carcinogen ever identified.’ Another plant-based advocate, Dr Caldwell Esselstyn, makes equally unequivocal statements about heart disease: ‘Heart disease need never exist. It is a food-borne illness’.
Clearly, science and growing numbers of scientists support plant-based eating. Research shows that both high blood pressure and high blood sugar – risk factors for diabetes, cardiovascular disease and stroke – begin to fall and normalise within just a week of starting a plant-based diet.
You don’t need to eat animals to get nutrients besides protein, either. You can obtain all the carbohydrates, fats, vitamins and minerals you need from plants, too.
Think about it: where did the nutrition in the animals you have been eating come from? Plants! Plants are the original source of all nutrients. Nutrient-rich plant-based meals will make you leaner and, in the long run, healthier. You will feel great, with your body buzzing with energy and nutrition. Life will become so much easier. Developing the habit of eating plants gives you the energy, strength and health to deal with life successfully – the energy to live your life in a positive, kind and compassionate way, and to make the right choices for yourself, so you can be the healthiest version of yourself, inside and out. What are those choices? Take a look.
BEANS AND LEGUMES When it comes to plant-based sources of protein, you can’t go wrong with a few beans. Or lentils – 75 grams of cooked lentils can provide a whopping 18 grams of protein. Other great sources include black beans, kidney beans and chickpeas, but truly, the options are endless when it comes to beans and legumes. Look for unique beans at your speciality foods store or the farmers’ market. Eating beans or legumes in combination with grains is the easiest way to get all the essential amino acids – the vital tissue-building blocks in protein – in one sitting.
GREEN VEGGIES I am very pro green vegetables. I eat a lot of them, because they are a source of all sorts of healthy vitamins and minerals, as well as fibre. If it’s hard to find a place on your plate for plants, I say put them in your glass. Make a green smoothie every day. It takes five minutes and tastes good, too. Even my children request them. Use whatever fresh fruit and veggies inspire you: spinach, kale or chard, banana, berries or pear. Add the liquid of your choice – I use water (no calories and non-dairy), but you could try almond milk. The possibilities are endless – your smoothie will taste different every time but will always be nutritious.
COLOURFUL VEGGIES Vibrantly coloured vegetables are more than just beautiful; they contain life-enriching phytochemicals. These chemicals provide flavour, colour, scent and valuable nutrients such as antioxidants and anti-inflammatories, which guard against many diseases, including diabetes, cancer and heart disease. The more colours, the better.
FRUIT Eating just a small amount of fruit daily can reduce heart disease risk and improve health. According to an article published in the New England Journal of Medicine in 2016, researchers in China followed more than half a million people for seven years. They found that about 100 grams of fresh fruit daily was enough to lower risk of heart attack and stroke. Apples, peaches, pears, berries and other fruits all contain valuable heart-protective nutrients.
NUTS AND SEEDS Both are terrific protein sources. Just 35 grams of almonds contains 8 grams of protein, while 2 tablespoons of almond butter contains 7 grams. Pecans, walnuts, pistachios and cashews are also great choices. When it comes to seeds, look for sunflower, pumpkin, hemp, chia seeds and flaxseeds. Full of healthy fats and protein, these make great snacks, as well as additions to salads and side dishes. Be sure to keep an eye on your serving size of nuts and seeds, however, as they do pack a lot of calories.
WHOLE GRAINS The latest USDA Dietary Guidelines for Americans noted that most people eat enough grains, but not enough whole grains. The whole grain has the most bang for the bite, including higher nutritional value and more flavour. Nutrients vary by grain type, but generally whole grains are rich in fibre, iron, potassium, magnesium, calcium and B and E vitamins. A 2016 study in the journal Circulation reported that at least three servings of whole grains daily was associated with a 20 per cent lower risk of death from all causes, and a 25 per cent lower risk of death from cardiovascular disease. My favourites are whole-grain brown rice, quinoa and porridge oats.
Quinoa (often classified and thought of as a grain, but actually a seed), in particular, is a great option and also lets you bump up your protein intake. There are 8 grams of complete protein (containing all the essential amino acids) in 185 grams of cooked quinoa, and if you combine it with other protein-rich foods, you’ll quickly reach your recommended daily protein intake while also providing your body with lots of essential nutrients.
VEGAN PROTEIN POWDER For a quick protein pick-me-up, you can’t go wrong with a good plant-based protein powder. Have it in a smoothie as a quick and healthy breakfast or afternoon boost. You can even combine protein powder with some of your favourite recipes like brownies, muffins and pancakes to ensure your meals are protein-packed. Look for USDA-certified organic protein powders with clean and simple ingredient profiles.
PLANT FATS Be sure to eat delicious plant-based fats such as nut butters and avocados. Good fats slow the absorption of carbohydrates, help prevent disease and provide important nutrients. Fats also help you feel full longer. They’re great for energy, and you can add a tablespoon or two of them to your green smoothies.
EAT LESS JUNK
Let’s pause here to consider the second part of this law: eat less of everything else.
‘And what is “everything else”?’ I hear you asking. Well, for one thing, it’s junk food, and I’m sure you know exactly what that is: it’s foods with questionable nutritional value laced with sugar and salt. It’s soft drinks and other sugary beverages. It’s highly processed, packaged food engineered with lab-produced flavours designed to be irresistible. It’s the fast food sold on every corner of every town. You know it when you see it. When you do, don’t eat it.
A lot of junk is filled with additives and artificial flavours, too. They trick your taste buds so much that they get confused when you eat real food because you’re so used to chemicals. But when you remove artificially flavoured foods from your diet, something magical happens. After a few days, your taste buds begin to function as they should. Suddenly you experience what an orange or carrot really tastes like. Or an apple, or a mango. You rediscover what sweet is really supposed to taste like.
Also under the heading of ‘everything else’ are animal-based foods, such as meat and cheese. That massive study I mentioned on see here also compared the diets of those in the study who eventually died and those who did not. Vegetarians and vegans had a lower risk of death than non-vegetarians. The point is that eating too much animal-based food just might cut your life short. Why risk that? When you follow this law, you will enjoy powerful results. As your new eating habits start to settle in, you will feel better and better – and learn that you actually love eating more fruits and vegetables on a regular basis. In fact, you will feel amazing, and you will begin to crave fresh, delicious plant foods.
You will notice this difference almost immediately. You will feel better and be healthier, and this will make you happier. Your amazing energy will come from those plants. When plants grow, the sun shines, energy is absorbed from the air and through the soil, and nature’s chemistry turns light into food that gives you energy – pure, natural, healing energy that will change the way you live in the world.
YOUR GREENPRINT
by Following Law #1
You will become thinner, live longer, and be healthier – a point established by our Holy Name study, as well as the USDA’s Dietary Guidelines, which state that vegetarian eating patterns, including vegan diets, may boost health by preventing obesity, slashing the risk of cardiovascular disease and lowering total mortality.
THE PLANT-BASED DISTINCTION
Many people don’t understand the differences between a vegetarian diet, a vegan diet and a 100 per cent plant-based diet.
VEGETARIAN
Eats milk and eggs, grains and vegetables, but doesn’t eat meat, poultry or fish. There are variants of the vegetarian diet: ovo-lacto vegetarians eat eggs, dairy and honey while excluding meat, fish and poultry. Lacto-vegetarians exclude eggs, meat, fish and poultry, but eat dairy and honey. Pesco-vegetarians eat fish, but not the flesh of other animals. And ovo-vegetarians eat eggs but exclude dairy from their diets.
VEGAN
Doesn’t eat meat, poultry, fish, milk, eggs or honey. Eats grains, vegetables, fruit and, often, overprocessed vegan foods.
PLANT-BASED
Eats 100 per cent plants – grains, vegetables and fruits. Doesn’t eat meat, poultry, fish, milk, eggs, honey or processed vegan foods.
