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Entries in health (7)


How fiber feeds your gut microbiome, no yogurt needed

Dietary fiber is often described as the stuff we eat that we can't digest. But that all depends on what you mean by we. Fiber feeds our gut microbiome, the bacteria that live in our digestive tracts that help us extract nutrients from food.

five types of dried beans

You don't need to eat yogurt to have a healthy, balanced system. You need to eat a lot of fiber. That means eating the Fabulous Five: vegetables, fruit, whole grains, nuts, and seeds. Meat, fish, eggs, and dairy products don't have any fiber.

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The People's Summit: Bernie Sanders, Divest Your Plate!

I'm thrilled to be going to the People's Summit in Chicago next week. Today, the organizers gave us a chance to submit a question to Senator Bernie Sanders, who will be the keynote speaker on Saturday. Here's what I wrote:

Dear Senator Sanders, our diet feeds climate change, high health care costs, and personal misery. According to the United Nations, animal agriculture is the largest source of greenhouse gases. Few Americans eat enough fruits and vegetables to ward off preventable cases of cancer, heart disease, diabetes, and early death. What steps would you take to change our agricultural subsidies, public food purchases, and nutrition education to move Americans toward a more plant-based diet?

This question seems more important than ever now that the United States has shamefully pulled out of the Paris Climate Accords. If our government won't work with the rest of the world to avert environmental disaster, then it's up to us. We can make a real difference by voting with our forks.

Divest Your Plate: Local, Organic, Plants, Fair Labor, Less Waste

My Dream Answer

Here's an answer that would have me dancing in the aisle at the People's Summit. Bernie, please feel free to use it. Everyone else, please share.

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Healthy Menu Plan for 10 Servings of Fruit or Vegetables

Eating 10 servings of fruit and vegetables a day can help you live longer, says a major study. When I shared the good news, some of you asked "How can I eat 10 servings a day?" "How can I afford to eat that much fruit and vegetables?" This typical Cook for Good menu costs only $8.57 per person for three meals plus a snack using organic ingredients. You can make all but the salad ahead on Sunday to fuel your Meatless Monday. You'll have plenty extra to fuel the rest of the week too.

How big is a serving of vegetables or fruit?

The Imperial College of London's study defined a serving as 80 grams of fruit or vegetables. That's just under 3 ounces. All 10 servings would weigh 800 grams or 28 ounces. According to the USDA, a 6-inch banana would be one serving and a 9-inch one would be two servings. Beans do double duty, with each serving counting as a vegetable and as a protein.

Menu for 10 Servings of Fruit or Vegetables

Breakfast (1.5 servings)

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One Thing I'd Change in 2015: Let's Save the World by Eating Plants

I'm honored to be the guest blogger today on I was asked what change I'd most like to see in 2015. My response starts like this:

I’m dreaming of a world in which shared meals for groups and businesses welcome everyone to the table with plants. Eating plants instead of meat and other animal products will help slow climate change with minimal personal effort or inconvenience.

Take a minute to read the whole post, then come back for the seven recipes below. They will help make your life more delicious, healthy, and welcoming.

Click here to read Saving the World by Eating Plants Together

Seven Sharable Recipe to Get You Started

  • Cuban Black Beans - Reader Amy B serves this on rice. Her family calls it "yum bowls"!

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7 wildly affordable tiny habits for health and happiness

At a recent class on mindful eating, the instructor suggested we watch B.J. Fogg's TED Talk on Tiny Habits. It's so good that I'll wait while you watch it yourself.

So easy and so powerful! Trigger a new habit by ...

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