Friday Favorites: Are Weight-Loss Supplements Safe and Effective? Only 2 out of 12 supplement companies were found to have products that were even accurately labeled. Are there any safe and effective dietary supplements for weight loss? The video sources, transcript, and doctor's notes are available at https://see.nf/41BSTAO  #HowNotToDie #NutritionFactsOrg #LifestyleMedicine #DailyDozen #DailyDozenChallenge #HowNotToDiet #plantbased #plantbaseddiet #WeightLossSupplement #WeightLossSupplements #FDA #FDAApproved #FDAApprovedIngredients #FDAApprovedProduct #Metabolife #Ephedra #HerbalSupplement #HerbalSupplements #wfpb #wfpbDiet #wfpbWeightLoss #wfpbLifestyle #wfpbRecipes #wfpbLife #WholeFoodPlantBased #WholeFoodPlantBasedDiet #WholeFoodPlantBasedLifestyle

This Cauliflower Power Salad from Dusty (@DBStanczyk) & Erin (@ErinStanczyk) of EatMoveRest.com is the perfect side dish to your plant-powered picnics and BBQs. It’s packed with cruciferous vegetables, which may prevent DNA damage and the spreading of metastatic cancer, activate defenses against pathogens and pollutants, help to prevent lymphoma, boost our liver detox enzymes, target breast cancer stem cells, and reduce the risk of prostate cancer progression. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables. Learn more on NutritionFacts.org at https://bit.ly/3OcfWz8. Ingredients: 1 large head of cauliflower 1 large head of broccoli 2 medium carrots 1 cup shredded red cabbage 1 cup shelled frozen edamame, thawed  ¼ cup Umami Sauce, or to taste Instructions: Break the cauliflower into individual florets and pulse in a food processor until it has a rice-like consistency. (Avoid over-processing.) Add to a large mixing bowl. Repeat the step above with the broccoli, then add it to the bowl with the cauliflower rice.  Shred the carrots using a peeler or in a food processor with a “shredding” blade attachment. Add to the mixing bowl, along with the shredded red cabbage.   Place the shelled frozen edamame in a strainer and thaw by running them under hot water. Add to the mixing bowl. Pour the Umami Sauce over the vegetables in the mixing bowl. Stir gently until all of the veggies are evenly coated. Add additional Umami Sauce to taste, serve, and enjoy. Serves 6 Note: This salad is best eaten right after it’s been prepared, but it will keep in the refrigerator for a day or two in a tightly sealed container. *To access the link, click the link in our bio and then select this image. #DailyDozenRecipe #DailyDozenRecipes #NutritionFactsOrg #HowNotToDie #HowNotToDiet #LifestyleMedicine #NutritionFacts #DailyDozen #DailyDozenChallenge #EatMorePlants #PlantBasedDiet #PlantBasedNutrition #PlantBasedEating #PlantBasedRecipes #cruciferousvegetables #BroccoliRecipes #CauliflowerRecipes #SummerSalads #SideSalads #PlantBasedBBQ

Ginger is most famous for its role in preventing and alleviating nausea and vomiting. Learn more about its benefits for migraines and menstrual cycles at http://bit.ly/2JJqKAk.⁠ ⁠ *To access the links, click the link in our bio and then select this image.⁠ #HowNotToDie #DailyDozen #DailyDozenChallenge #NutritionFactsOrg ⁠ #wholefoodplantbased #PlantBased #PlantBasedHealth #PlantBasedEating #PoweredByPlants #PlantPowered #FueledByPlants #PlantBasedLifestyle #PlantBasedNutrition #EatMorePlants #peoplewithperiods #HealthyMenstruation #menstruation #MenstrualCycle #PeriodPain #GingerPowder #GingerRoot #MotionSickness #MorningSickness #GingerBenefits

Better to Exercise Before or After Meals for Weight Loss and Blood Sugar Control? If people burn more fat on the days they exercise before eating, rather than afterwards, why doesn’t this translate into more weight loss? The video sources, transcript, and doctor's notes are available at https://see.nf/43KOZYA If you missed the previous video, see "The Best Time to Exercise for Weight Loss" at https://see.nf/42T3FV4.  #HowNotToDie #NutritionFactsOrg #LifestyleMedicine #DailyDozen #DailyDozenChallenge #HowNotToDiet #plantbased #plantbaseddiet #ExerciseRoutine #ExerciseScience #ExerciseTips #Exercisedaily #ExerciseTime #ExerciseBenefits #ExercisePlan #ExerciseTiming #ExerciseforWeightLoss #FastedWorkout #FastedWorkouts #FastingTips #FastingDiet #MorningWorkouts #MorningWorkoutMotivation #BloodSugar #BloodSugarBalance #BloodSugarControl

This refreshing Mango-Raspberry Chia Pudding, adapted from The How Not to Diet Cookbook, can be made with different fruits to suit your own taste or what is in season. The secret to unlocking the benefits of chia seeds may be grinding them up. Watch the video “Do Chia Seeds Help with Belly Fat?” at https://bit.ly/3MrNYOe to learn more. Ingredients: 1 cup fresh or thawed frozen raspberries 1 cup fresh or thawed frozen diced mango ¼ cup ground chia seeds Optional Toppings: diced mango fresh raspberries unshelled sunflower seeds pepitas Instructions: In a high-powered blender, combine the raspberries and mango with ½ cup of water and blend until smooth. Add the ground chia seeds and stir until evenly distributed. Pour the pudding into two dessert bowls or glass jars. Cover and refrigerate for 8 hours or overnight. Serve as is or topped with garnish of choice. Note: For an even creamier texture, blend the ground chia with the fruit and water.  *To access the link, click the link in our bio and then select this image. #DailyDozenRecipe #DailyDozenRecipes #NutritionFactsOrg #HowNotToDie #HowNotToDiet #LifestyleMedicine #NutritionFacts #DailyDozen #DailyDozenChallenge #EatMorePlants #PlantBasedDiet #PlantBasedNutrition #PlantBasedEating #PlantBasedRecipes #PlantBasedDesserts #MangoRecipes #ChiaRecipes #SummerDesserts #EatMoreFruit #FruitRecipes #ChiaSeeds #RaspberryRecipes

The longest-living populations in the world not only have social support and engagement, and exercise daily, but, nutritionally, they all center their diets around plant foods, reserving meat mostly for special occasions. Watch the video "Do Flexitarians Live Longer?" to http://bit.ly/2OkZKsG learn more.⁠ ⁠ *To access the link, click the link in our bio and then select this image.⁠ ⁠ #HowNotToDie #HowNotToDiet #DailyDozen #DailyDozenChallenge #EatMorePlants #PlantBasedRecipes #PlantBased #PlantBasedEating #PlantPowered #EatBeans #BeansAndGreens #PlantProtein #PlantBasedDiet #PlantBasedCooking #PoweredByPlants #WholeFoods #WFPB #HealthyEating #HealthyLiving #LifestyleMedicine #PlantBasedFoods #PlantbasedLiving #NutritionFactsOrg⁠ #lifestylemedicine #HeartHealth #Longevity

The Best Time to Exercise for Weight Loss Burn off significantly more body fat exercising before meals, rather than after them. The video sources, transcript, and doctor's notes are available at https://see.nf/42T3FV4 Stay tuned for "Better to Exercise Before or After Meals for Weight Loss and Blood Sugar Control?," coming up next.   #HowNotToDie #NutritionFactsOrg #LifestyleMedicine #DailyDozen #DailyDozenChallenge #HowNotToDiet #plantbased #plantbaseddiet #ExerciseRoutine #ExerciseScience #ExerciseTips #Exercisedaily #ExerciseTime #ExerciseBenefits #ExercisePlan #ExerciseTiming #ExerciseforWeightLoss #FastedWorkout #FastedWorkouts #FastingTips #FastingDiet #MorningWorkouts #MorningWorkoutMotivation

Vitamin B12 is not made by plants or animals, but by microbes that blanket the earth. In today’s sanitized, modern world, the water supply is commonly chlorinated to kill off any bacteria. So, while we don’t get much B12 in the water anymore, we don’t get much cholera, either, which is a good thing!⁠ ⁠ A regular, reliable source of vitamin B12 is critical for anyone eating a plant-based diet. Though deficiency for those starting out with adequate stores may take years to develop, the results of B12 deficiency can be devastating, with cases reported of paralysis, psychosis, blindness, and even death.⁠ ⁠ Dr. Greger has updated his recommendation for B12 supplementation, now suggesting at least 2,000 mcg (µg) cyanocobalamin once each week, ideally as a chewable, sublingual, or liquid supplement taken on an empty stomach, or at least 50 mcg daily of supplemental cyanocobalamin. (You needn’t worry about taking too much.) You can also do servings of B12-fortified foods three times a day (at each meal), each containing at least 190 percent of the Daily Value listed on the nutrition facts label. (Based on the new labeling mandated to start January 1, 2020, the target is 4.5 mcg three times a day.) Note that those over age 65 essentially have only one option: taking 1,000 mcg a day.⁠ ⁠ For more on vitamin B12, check out these videos:⁠ “Vegetarians and Stroke Risk Factors—Vitamin B12 & Homocysteine?” at https://bit.ly/3gyVrIh⁠ ⁠ “The Optimal Vitamin B12 Dosage for Adults” at https://bit.ly/3kVuhyO⁠ ⁠ “The Symptoms of Vitamin B12 Deficiency” at https://bit.ly/3h2KnnO⁠ ⁠ #DailyDozenChallenge #HowNotToDie #LifestyleMedicine #NutritionFactsOrg⁠ #Plantbased #eatmoreplants #hownottodiecookbook #plantbasedlifestyle #plantbasedliving #eatplants #beansandgreens #plantbaseddiet #plantbasedfood #DailyDozen #poweredbyplants #wholefoods #wholefoodsplantbased #wfpb #plantpower #plantstrong #b12 #b12supplement #veganhealth #plantbasednutrition #vegetarian #poweredbyplants

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://nutritionfacts.org/daily-dozen/.⁠ ⁠ *To access the links, click the link in our bio and then select this image.⁠ #HowNotToDie #HowNotToDiet #HowNotToAge #NutritionFactsOrg #LifestyleMedicine #DailyDozen #DrGregersDailyDozen #NutsAndSeeds #PlantBased #PlantBasedNutrition #FruitsAndVegetables #EatMorePlants #HighFiberDiet #EatYourGreens #EatMoreFruit #WholeGrains #Cashews #Almonds #Walnuts #pumpkinseeds #HeartHealthy #HealthyHeart #GutHealth

Delayed-onset muscle soreness, the discomfort that starts the day after a particularly grueling workout, is caused by micro-tears in the muscle that lead to inflammation. Watermelon may be beneficial for reducing the pain.⁠ ⁠ Cherries may also play a role in reducing muscle soreness—thought to be because of their anti-inflammatory flavonoid nutrients. Interestingly, while the absorption of these phytonutrients can help with exercise, exercise may help with the absorption of these phytonutrients. Exercise may change the activity of the good bacteria in our gut, which then boosts the bioavailability of the nutrients we consume.⁠ ⁠ Watch the video "Watermelon for Sore Muscle Relief" at http://bit.ly/2qaxXiu to learn more.⁠ ⁠ *To access the link, click the link in our bio and then select this image.⁠ ⁠ #HowNotToDie #HowNotToDiet #DailyDozen #DailyDozenChallenge #NutritionFactsOrg #LifestyleMedicine #EatMoreFruit #SportsNutrition #PlantBasedNutrition #wfpb #wfpbNutrition #EatFruitsAndVeggies #HealthyEatingHabits #EatMoreFruitsAndVeggies #FueledByPlants #ExerciseForHealth #ExerciseNutrition #ExerciseForLife #Watermelons #MuscleSoreness #MuscleSorenessRelief #SummerFruit #WatermelonSeason

Friday Favorites: Cut the Calorie-Rich-And-Processed Foods We have an uncanny ability to pick out the subtle distinctions in calorie density of foods, but only within the natural range. The video sources, transcript, and doctor's notes are available at https://see.nf/3M64YIL  #HowNotToDie #NutritionFactsOrg #LifestyleMedicine #DailyDozen #DailyDozenChallenge #HowNotToDiet #plantbased #plantbaseddiet #ProcessedFood #ProcessedFoods #ProcessedFoodAddiction #HighCalorie #HighCalories #HighCalorieDiet #HighCalorieFood #HighCalorieFoods #HighCalorieSnack #CalorieDense #CalorieDenseFood #CalorieDenseFoods #WhiteRice #WhiteFlour #WhiteBread

This Simple Salsa a delicious condiment that is chock full of lycopene, the powerful antioxidant pigment that makes tomatoes red and has many benefits, including helping gingivitis and periodontitis. See the video “Best Food for Periodontal Disease and Gingivitis” at https://bit.ly/41Foi5l to learn more. Pair with your meals or homemade tortilla chips. This fresh salsa recipe comes from Ángela (@angelagranavarela), our Spanish Translations Manager. Ingredients 9 vine tomatoes (about 7½ cups chopped tomatoes) 1 serrano pepper 1 medium yellow bell pepper ½ medium red onion 1 garlic clove juice of ½ fresh lemon pinch of black pepper 1 teaspoon date syrup (optional) cilantro, to taste (optional) Instructions: Roughly chop all ingredients and transfer to a food processor. Process until salsa is mostly smooth, leaving a bit of texture. Add salsa to a pot and cook on medium heat for 15 minutes. Let cool in the pan and then move to the fridge to chill and set before serving. **To make homemade tortilla chips, cut corn tortillas into triangular pieces. Place the tortillas on a lined baking sheet. Bake at 350F for about 15-20 minutes. The chips will crisp up a bit more as they cool. Store leftovers in an airtight container. #HowNotToDie #DailyDozenRecipes #EatMorePlants #DailyDozen #SimpleSalsa #HomemadeSalsa #PlantBasedRecipes #HowNotToDiet #SummerRecipes #TomatoRecipes #EatMoreVeggies #EasySnacks #HealthySnacks #TacoNight #PlantBasedNutrition #NutritionFactsOrg #EatPlants