Healthy Meal Plans & Recipes

October 12, 2023 - Mediterranean diet high in polyphenols linked with slower biological aging - Co-authored Study
"...researchers in Israel conducted an 18-month randomized controlled trial in which 294 adults with abdominal obesity adhered to one of three dietary interventions: healthy dietary guidelines; a Mediterranean diet; and a Green Mediterranean diet with low consumption of meat and daily consumption of polyphenol-rich green tea and Mankai. Biological aging was assessed by examining DNA methylation, known as methylation age (mAge)—chemical changes to DNA that indicate aging in cells and tissues. The study found that adherence to the polyphenol-rich Green Mediterranean diet was associated with an 18-month reduction in mAge. This slowing of biological aging was driven mostly by the participants’ higher intake of polyphenols. The findings also indicated the effectiveness of both Mediterranean diets, with nine months of aging “saved” among those groups."

March 15, 2023 - Mediterranean diet reduces risk of heart disease, death in women - University of Sydney, Australia
”A University of Sydney-led review into the benefits of the Mediterranean diet in women has found women who followed a Mediterranean diet had up to 24 percent lower risk of heart disease and a 23 percent lower risk of death.”

March 8, 2023 - Mind and Mediterranean Diets Associated with Fewer Alzheimer’s Plaques and Tangles - American Academy of Neurology
"People who eat diets rich in green leafy vegetables as well as other vegetables, fruits, whole grains, olive oil, beans, nuts and fish may have fewer amyloid plaques and tau tangles in their brain—signs of Alzheimer’s disease—than people who do not consume such diets, according to a study published in the March 8, 2023..." Researchers “…examined how closely people followed the MIND and Mediterranean diets. While similar, the Mediterranean diet recommends vegetables, fruit, and three or more servings of fish per week while the MIND diet prioritizes green leafy vegetables like spinach, kale and collard greens along with other vegetables. The MIND diet also prioritizes berries over other fruit and recommends one or more servings of fish per week."

Oct. 11, 2023 - Research suggests gut microbiome plays a role in lifestyle’s effects on dementia risk - Baycrest’s Rotman Research Institute
Researchers "... reviewed all of the existing research on diet and exercise interventions that looked at both the microbiome and brain health." In one study involving 1200 older adults "Half of the participants were asked to follow a Mediterranean-style diet for 12 months, while the other half were not. Those in the Mediterranean diet group showed significant improvements in cognition. As well, those who followed the diet more closely had healthier microbiomes associated with better brain health."

Oct. 9, 2022 - Mediterranean diet improves immunotherapy response rates and progression-free survival in advanced melanoma, new study suggests - United European Gastroenterology
"A Mediterranean diet, containing mono-and polyunsaturated fats from olive oil, nuts and fish, polyphenols and fibre from vegetables, fruit, and wholegrains, was significantly associated with an improved response to immunotherapy drugs called Immune Checkpoint Inhibitors (ICIs). ICIs, which have been highly successful in treating melanoma, work by blocking immune system checkpoints, which then force the body’s own T-cells to attack cancers." Study researchers also found "... a Mediterranean diet was significantly associated with progression-free survival at 12 months."

July 20, 2021 - Diet may affect risk of sudden cardiac death - University of Alabama at Birmingham
Researchers examined study participant questionnaire responses identifying five dietary patterns and then calculated a score based based how closely their eating pattern followed a Mediterranean diet. "One [pattern], which they termed the “Southern” eating pattern, has large amounts of added fats, fried food, eggs, organ and processed meats, and sugar‐sweetened beverages. Other dietary patterns included a “sweets” pattern heavy on added sugar, a “convenience” pattern made mainly of ready-to-eat foods and take-out, a “plant-based” pattern,” and an “alcohol and salad” pattern.” Researchers found “Participants with a Southern dietary pattern had a 46% higher risk of sudden cardiac death than those with the lowest adherence. In contrast, people closely following the Mediterranean diet had a 26% lower risk of sudden cardiac death than others with the least adherence.”

May 5, 2021 - A Mediterranean diet might protect against memory loss and dementia - German Center for Neurodegenerative Diseases (DZNE)
Researchers used MRI Imaging along with neuropsychological testing, and also examined biomarker levels (measured values) for amyloid beta proteins and tau proteins of 226 subjects. Results found those following a Mediterranean-like dietary pattern with relatively more intake of vegetables, legumes, fruit, fish and less intake of dairy and red meat showed more favorable outcomes in study testing.

April 14, 2021 - Mediterranean diet with lean beef may lower risk factors for heart disease - Penn State University
In this small randomized control study, each participant tried 3 different versions of a Mediterranean diet, which included varying amounts of lean or extra-lean beef (.50 oz, 2.5 oz, or 5.5 oz each day), along with the control diet labeled as the “average American diet, which included 2.5 oz of beef. Each diet period was four weeks with a one week break between each diet period, and blood samples were drawn at the beginning of the study as well as after each diet period. Results found that participants all had lower LDL cholesterol (the bad kind) following the 3 beef versions of the Mediterranean diet periods compared to the control diet. “But while the total numbers of LDL particles were reduced following all three Mediterranean diet periods, they were only significantly decreased when following those periods that included 0.5 or 2.5 ounces of beef a day compared to the [control] average American diet.”

Feb. 10, 2021 - Mediterranean diet linked to thinking skills - The University of Edinburgh
Researchers “… tested the thinking skills of more than 500 people aged 79 and without dementia. Participants completed tests of problem solving, thinking speed, memory, and word knowledge, as well as a questionnaire about their eating habits during the previous year." The study found "...that, in general, people who most closely adhered to a Mediterranean diet had the highest cognitive function scores, even when accounting for childhood IQ, smoking, physical activity and health factors."

Jan. 13, 2021 - MIND and Mediterranean diets associated with later onset of Parkinson’s disease - University of British Columbia, Canada
"In a study of 176 participants, researchers looked at adherence to these types of diets, characterized by reduced meat intake and a focus on vegetables, fruits, whole grains and healthy fats, and the age of PD onset. They found that close adherence to these diets coincided with later onset of PD in women of up to 17.4 years, and 8.4 years in men." Dr. Silke Appel-Cresswell from the Division of Neurology in the UBC Faculty of Medicine, stated “There is a lack of medications to prevent or delay Parkinson’s disease yet we are optimistic that this new evidence suggests nutrition could potentially delay onset of the disease.”

Dec. 4, 2020 - The Mediterranean Diet Reduces the Risk of Having Another Heart Attack - University of Córdoba, Spain
Study involved 1002 patients with heart disease. "During the study, half of the patients were told to follow a Mediterranean diet, based on using plenty of virgin olive oil, eating fruit and vegetables every day, and having three servings of legumes, three of fish and three of nuts a week.” The other half of the study group was told to follow a low-fat diet. "We observed that the Mediterranean diet model induced better endothelial function, meaning that the arteries were more flexible in adapting to different situations in which greater blood flow is required. "Researchers found for the "...first time that the benefits of following a Mediterranean diet have been shown among patients with heart disease, helping them to reduce the likelihood of having another heart attack."

Nov. 19, 2020 - Mediterranean diet tied to 30 percent risk reduction for diabetes in Women's Health Study - Brigham and Women’s Hospital
Researchers examining the outcomes for more than 25,000 participants in the Women's Health Study, reported that women who adhered to a more Mediterranean-like diet had a 30 percent lower rate of type 2 diabetes than women who did not. "The team examined several biomarkers to look for biological explanations for these results, finding key mechanisms including insulin resistance, body mass index, lipoprotein metabolism and inflammation."

June 15, 2020 - Mediterranean, plant-based diets reduce heart disease risk up to 21%
"Adults with higher levels of adherence to the Mediterranean diet -- fish- and plant-based meals inspired by Greek and Italian cuisine -- or one of three other plant-based diets had a 14 percent to 21 percent lower risk for cardiovascular disease, depending on the diet and how closely they stuck to it, researchers said."

March 8, 2023 - Mind and Mediterranean Diets Associated with Fewer Alzheimer’s Plaques and Tangles - American Academy of Neurology
"People who eat diets rich in green leafy vegetables as well as other vegetables, fruits, whole grains, olive oil, beans, nuts and fish may have fewer amyloid plaques and tau tangles in their brain—signs of Alzheimer’s disease—than people who do not consume such diets, according to a study published in the March 8, 2023..." Researchers “…examined how closely people followed the MIND and Mediterranean diets. While similar, the Mediterranean diet recommends vegetables, fruit, and three or more servings of fish per week while the MIND diet prioritizes green leafy vegetables like spinach, kale and collard greens along with other vegetables. The MIND diet also prioritizes berries over other fruit and recommends one or more servings of fish per week."

Sept. 20, 2021 - MIND Diet Linked to Better Cognitive Performance - Rush University Medical Center
“We found that a higher MIND diet score was associated with better memory and thinking skills independently of Alzheimer's disease pathology and other common age-related brain pathologies. The diet seemed to have a protective capacity and may contribute to cognitive resilience in the elderly.”

May 24,2021 - Researchers show a diet designed to lower blood pressure [DASH] also improved other factors in cardiac health
"Analyzing blood samples from clinical trial participants adhering to strict dietary regimens, the team showed that a diet proven to lower elevated blood pressure, known as the DASH diet, reduces inflammation. The findings, published in the Journal of the American College of Cardiology, also showed that the DASH diet, alone or in conjunction with a low-sodium diet, reduces heart injury and strain."

May 10, 2019 - Following DASH diet can reduce heart failure risk in people under 75.
"The observational study of more than 4,500 people showed that those individuals under 75 who most closely adhered to the DASH (Dietary Approaches to Stop Hypertension) diet had a significantly lower risk of developing heart failure than those whose eating habits were least in keeping with the diet."

5 benefits of a plant-based diet - MD Anderson Cancer Center
"Eating plant-based does not mean you can’t eat meat. It means your meals are mostly plants: vegetables, whole grains and fruits. Beans, seeds and nuts are also included."

What is a Plant-Forward Diet?
Certified Executive Chef & Assoc. VP of Yale University Hospitality Rafi Taherian
Yale Experts Explain a Plant-Forward Diet - Read the blog post or watch the 2 min. video version that discusses how “A plant-forward diet is one that prioritizes and celebrates minimally processed plant-based foods, but is not restricted to them. The key components of a plant-forward diet include legumes, whole grains, local and seasonal vegetables and produce, nuts and oils, herbs and spices, and a yes, even a small quantity of responsibly produced animal protein.”

Plant-Based Life Foundation - pblife.org
This non-profit foundation, started by Dr. Rosane Oliveira, DVM, PhD “… educates and empowers people to live happier and healthier lives through positive habit change that includes the adoption of a plant-centered diet and the development of daily wellness practices. Science is at the core of everything we do."
Check out their RECIPE page for plant-based meal inspiration and find answers to your questions on incorporating soy into your diet in Calming the Soy Storm.

The Plant-Based Life Collections blog series contains 6 groups of related articles to answer some common questions.

• Get Started Collection- "Gives you all the information you need if you’re thinking about transitioning to a plant-based diet"

• Eat More Carbs Collection - "Digs deep into the REAL truth about carbs (which ones to
  avoid and which ones to welcome into your diet)"

• Trim the Fat Collection - "Explores the role that fat plays in a whole food, plant-based diet."

• Choose Plant Protein Collection - "Answers one of our most frequently asked questions"

• Reduce SOS Collection - "Tackles the issue of Sugar, Oil, and Salt"

• Create Healthy Habits Collection - “Will show you how you can change your life forever,
  one habit at a time.”

ForksOverKnives.com
Created by a community of chefs, authors, doctors, and other health professionals.
”Forks Over Knives empowers people to live healthier lives by changing the way the world understands nutrition. We provide the tools and resources to make a plant-based lifestyle easy and enjoyable.”
Plant-Based Primer: The Beginner’s Guide to Starting a Plant-Based Diet
The Forks Over Knives Diet
Forks Over Knives Recipe App ($4.99 in the Apple App store & Google Play) - Offers more than 400 whole-food, plant-based dishes

MORE VEGGIE RESOUCES

Oct. 23 - Plant-Based Diet Leads to Greater Reduction in Harmful Dietary Advanced Glycation End-Products [AGEs] Than Diet With Meat and Dairy - Physicians Committee for Responsible Medicine
"AGEs are compounds that are formed in the bloodstream when proteins or fats combine with glucose. AGEs cause inflammation and oxidative stress, which eventually lead to chronic diseases, including type 2 diabetes and cardiovascular disease.
AGEs may be ingested through the diet, and animal products are generally higher in AGEs than plant foods. AGEs are also formed during normal metabolism and are formed at an increased rate when a person has metabolic syndrome—high blood sugar, high cholesterol, high blood pressure, and insulin resistance.
”Researchers found “Eating a plant-based diet reduces inflammatory dietary advanced glycation end-products (AGEs) by 79%,…”

June 25, 2022 - Research Shows Plant-Based Diets Are Better Than Ketogenic Diets for Cancer Risk and Long-Term Health - Memorial Sloan Kettering Cancer Center
Hematologic oncologist Urvi Shah and Medical oncologist Neil Iyengar recently conducted a review of studies that examine the relationship between diet and cancer, focusing on two popular diets — a whole foods, plant-based diet and the keto diet.

April 8, 2022 - New study reveals that healthy plant-based diets are associated with a lower risk of developing diabetes - Journal of the European Association for the Study of Diabetes
New research published in Diabetologia (the journal of the European Association for the Study of Diabetes [EASD]) finds that the consumption of healthy plant-based foods, including fruits, vegetables, nuts, coffee, and legumes, is associated with a lower risk of developing type 2 diabetes (T2D) in generally healthy people and support their role in diabetes prevention.

April 4, 2022 - Vegan Diet Eases Arthritis Pain, Finds New Study - Physicians Committee for Responsible Medicine
"During the study, 44 adults previously diagnosed with rheumatoid arthritis were assigned to one of two groups for 16 weeks. The first group followed a vegan diet for four weeks, with the elimination of additional foods for three weeks, then reintroduction of the eliminated foods individually over nine weeks. No meals were provided, and participants handled their own food preparation and purchases, with guidance from the research team. The second group followed an unrestricted diet but were asked to take a daily placebo capsule, which had no effect in the study. Then the groups switched diets for 16 weeks." According to study findings, “In addition to reductions in pain and swelling, body weight decreased by about 14 pounds on average on the vegan diet, compared with a gain of about 2 pounds on the placebo diet. There were also greater reductions in total, LDL, and HDL cholesterol during the vegan phase.

Aug. 4, 2021 - Eating a plant-based diet at any age may lower cardiovascular risk - Journal of the American Heart Association
Two research studies were published in the Journal of the American Heart Association. "One found eating a plant-centered diet in young adulthood lowered the risk in middle age for heart attack, stroke, heart failure and several other cardiovascular conditions. A second found eating plant-based foods that lower cholesterol levels reduced the risk of heart disease in postmenopausal women.
While the research underscores the importance of eating more fruits and vegetables, it doesn't suggest strict vegetarianism is necessary to reap heart-healthy benefits."

March 10, 2021 - Healthy plant-based diet associated with lower stroke risk - Harvard T.H. Chan School of Public Health
Researchers "... found that healthy plant-based diets—defined as rich in foods such as leafy greens, whole grains, and beans, and including lower levels of foods like refined grains, potatoes, and added sugars—may lower overall stroke risk by up to 10%."

Jan. 11, 2021 - Plant-based diet may feed key gut microbes - Mass General Hospital
"A diet rich in healthy and plant-based foods is linked with the presence and abundance of certain gut microbes that are also associated with a lower risk of developing conditions such as obesity, Type 2 diabetes, and cardiovascular disease, according to recent results from a large-scale international study..."

Nov. 30, 2020 - Plant-Based Diet Ramps Up Metabolism, According to New Study - Physicians Committee for Responsible Medicine
This new randomized control trial involved participants who were overweight without history of diabetes. One group followed a plant-based diet and the other made no changes to their diet. "The plant-based group increased after-meal calorie burn by 18.7%, on average, after 16 weeks. The control group’s after-meal burn did not change significantly." The plant-based group also had reduced total and LDL cholesterol as well as reduced fat inside the liver and muscle cells.

Eatright.org - Academy of Nutrition and Dietetics
Explore Food and Health articles along with Recipes developed by registered dietitian nutritionists. Below is a sample of topics they offer.
Cooking Tips
Nutrition Panels and Food Labels - "There is valuable information on Nutrition Facts panels and food labels. Learn what to look for to make healthful food and beverage choices."
Food Groups - “Learn about each food group, including healthful choices, preparation tips and the role each food group plays in your health.”

The Nutrition Source - Harvard T. H. Chan School of Public Health
"The Nutrition Source is a leading authority on food and nutrition knowledge, providing science-based guidance for healthy living."
This is an extensive library of great resources.
The Nutrition Source Update - Sign up for their free monthly e-newsletter "Filled with nutrition news and tips from Harvard experts—all designed to help you eat healthier.
Sample Content
Antioxidants - “Often used as a marketing buzzword, learn about the role of antioxidants beyond the hype, and some of the research on health and disease prevention.”
Healthy Eating Plate - "Create healthy, balanced meals using this visual guide as a blueprint."
Recipe Collection including The Great Muffin Makeover.
Kid’s Healthy Eating Plate - A resource guide you can download as well as a coloring sheet to help teach children the benefits of eating a healthy diet.

Mayo Clinic
What does it mean to eat clean?
What is coconut water and what's behind the hype? - Katherine Zeratsky, R.D., L.D., Mayo Clinic
Vitamin B12 - If you decide to follow a vegetarian or vegan diet, you need to be aware of your B12 intake.
Meatless meals: The benefits of eating less meat - ”You can eat healthfully without spending a lot. One way to achieve healthy savings is to serve meat less often.”
Nuts and your heart: Eating nuts for heart health
Does ground flaxseed have more health benefits than whole flaxseed?
Chart of high-fiber foods - See what plant-based foods can help boost your daily fiber intake of fiber.
Cooking oils: What's healthy and what's not - Learn the healthiest all-around oil, what’s best for stir-frying, sautéing, and for salad dressing.

Tufts University
What’s So Special About Cruciferous Vegetables?
The Power of Plant-Based Proteins
The Buzz about Nightshades - A discussion why this class of veggies is getting a bad rap.
Lutein for the Eyes (and the Brain) - Read about this plant’s phytochemical health-promoting properties and what food sources you can eat to gain the benefits!
Picking Pastas - The pasta aisle is full of new choices. Which are the best for health?

National Institutes of Health Special Issue on Healthy Eating - Collections of popular stories from past issues that have been reviewed and updated. Available in Spanish
* Plan Your Plate: Shifting to a Healthy Eating Style
* Sweet Stuff: How Sugars and Sweeteners Affect Your Health
* The Skinny on Fat: The Good, the Bad, and the Unknown
* The Salty Stuff: Salt, Blood Pressure, and Your Health
* Rough Up Your Diet: Fit More Fiber Into Your Day
* Better Nutrition Every Day: How to Choose Healthier Foods and Drinks

Loma Linda University Health
LIVE IT - In the Kitchen - Quick and easy meal video demos featuring healthy recipes.
LIVE IT Online Health Show - Each of the 14 episodes features a short video offering healthy lifestyle tips. 
Episode 8: Mediterranean Diet (video 2:43)
Episode 10: Vegetarian Diet (2:18) - "If  giving up meat entirely is too much, why not reconsider
how often you eat meat?"
Rainbow Phytochemicals - Learn which vegetables contain theses naturally occurring compounds thought to be responsible for the protective health benefits.

Probiotics and Prebiotics: Frequently Asked Questions
The Univ. of Wisconsin Integrative Health
If you are considering adding this supplement to your diet, their downloadable PDF file is
found under the “For Patients” section and offers beneficial information.

Plant-Based Life Foundation - pblife.org/recipes
".. empowers people to live happier and healthier lives through positive habit change that includes the adoption of a plant-centered diet..."

The Gourmet RD - thegourmetrd.com/recipes
Registered dietitian and chef, Julie Andrews makes "... your life easier and more enjoyable with simple, delicious and wholesome recipes."

The Roasted Root - theroastedroot.net/recipe-index
”A healthy recipe blog featuring gluten-free, refined sugar-free nutrient-dense meals and treats with options for paleo, Low-FODMAP vegetarian, and vegan diets.”

Vegetarian Times - vegetariantimes.com/vegan-vegetarian-recipes
Offers free access to plant-based recipes made with whole, unprocessed foods.

Very Well Fit - verywellfit.com/nutrition
Offering articles on nutrition along with cooking & meal prep ideas.https://kalejunkie.com/