Earth, Plants & Power

04/07/2026

Soup season never ends in my book. 🍜 I made this creamy vegetable soup this weekend, and it was a hit. It's hearty, chock-full of veggies, and made creamy with cashews. Definitely a keeper! 🌱 💪 (Recipe in the comments)

04/03/2026

“Dietary patterns higher in plant-based foods and lower in animal products have been associated with lower coronary heart disease risk and more favorable coronary heart disease risk factors and metabolome profiles.” -American Heart Association 🌱 💪

American Heart Association bucks Trump administration line to suggest prioritizing plant-based protein over meat

03/28/2026

Now that spring has sprung & the temps are rising, I’m cooling down & fueling up with this delicious Orange Julius Smoothie! 🍊 It’s one of Hank’s favorite recovery drinks after diving practice.
Throw in a blender:
Ice
1/2 cup plant-based milk
1/3 cup OJ
1/2 frozen banana 🍌
1/4 cup Greek yogurt
Scoop of vanilla protein powder
Sq**rt or two of honey or agave syrup
1 tsp each of flax, chia, & h**p seeds for additional protein, fiber, & omega 3’s
Add water to desired consistency.
Blend & enjoy! 🌱 💪

03/15/2026

Scrumptious Vegan Monster Cookies! 🍪 Eating a couple before I head out for a snowy run.
Recipe in the comments. 🌱 💪

03/08/2026

I’m nuts over nuts! 🥜
I try to incorporate raw, unsalted ones (especially walnuts) into my diet daily.
Why??
Nuts:
Reduce inflammation & oxidative stress.
Improve blood sugar control.
Support a healthy gut.
Aid in brain health. 🧠
Provide a source of protein & healthy fats.
May reduce the risk of cardiovascular events, especially stroke.
For a deeper dive into the Predimed study and for a couple of recipes see the comments. 🌱 💪

03/01/2026

Eat plants, fight cancer!
Case in point, my lifelong meat & potatoes dad switched to whole food plant based eating last February to keep multiple myeloma at bay. He was diagnosed with smoldering multiple myeloma in 2017. He was fortunate to be enrolled in a trial at Dana Farber in Boston, and went through 2 years of treatment (including chemo.) While there is no cure for multiple myeloma, we were thrilled that he was considered in remission afterwards.
But over the past couple of years his m-spike (a blood marker for the disease) was creeping up again. I did some research & came across a trial at Memorial Sloan Kettering in NYC. Their Nutrivention Study has been investigating how whole food/plant-based eating & supplements like omega-3’s, flax seed, & curcumin can slow the progression of multiple myeloma, & they’re seeing VERY promising results.
This convinced my dad to jump on the plant based bandwagon. His m-spike is holding steady so far, he’s lost weight, chronic back pain is alleviated, and after having a quadruple bypass in 2023, we know this way of eating supports his ticker best. ❤️
While he will have to fight this awful blood cancer from returning for the rest of his life, my dad has the power of plants on his side! 🌱 💪

Study shows lower risk for multiple myeloma as well as pancreatic, prostate, breast and kidney cancers

02/10/2026

Grateful to my mom & dad for sharing this piece from PBS with me. I’m a plant-based geek so I immediately purchased the book. Thought I’d share in case anyone else is interested…
🌱 💪

In his new book “Meat,” Bruce Friedrich argues that the way we produce meat is unsustainable — for the climate, the planet and public health — and that the solution isn’t eating less of it, but making it differently. From lab-grown meat to plant-based alternatives, he says a food revolutio...

02/01/2026

You can’t beat baby bok choy! 🥬
I made this tofu soba noodle dish last night & it was a winner! 😋
Bok choy benefits:
-A cruciferous veggie containing potential anti-cancer compounds glucosinolates & isothiocyanates.
-Contains calcium, vitamin K, phosphorus, & magnesium for bone health. 🦴
-Folate & B6 helps prevent the build up of homocysteine which damages blood vessels & increase risk of heart disease & stroke. ❤️
-Terrific source of vitamin A & beta carotene for eye health. 👁️
Recipe & articles in the comment section. 🌱 💪

01/23/2026

FIBER is the new protein!
Everyone obsesses over protein, while FIBER is often ignored.
In one of the largest reviews of its kind, researchers analyzed 33 meta-analyses covering 38 health outcomes & over 17 million people. They found “a clear, significant link between higher fiber intake and lower disease risk. There was also evidence for lower rates of all-cause mortality, coronary heart disease, and ovarian cancer.” (See the study in the comments.)
And guess what?? THERE IS NO FIBER IN MEAT, POULTRY, FISH, DAIRY, or EGGS. It’s only found in fruit, veggies, whole grains, nuts, & legumes.
At least 25-35 grams of fiber is recommended daily, but it’s estimated that only 5% of people reach that.
Fiber benefits:
Increases satiety if you’re struggling with weight management.
Lowers LDL cholesterol. ❤️
Reduces inflammation.
Improves gut heath.
Helps regulate blood sugar.
🌱 💪

01/11/2026

Some whole food plant based meals over the past week or so that keep our active family fueled for running, lifting, hiking, & diving. 🌱 💪
The almond butter brownies are insanely good. If you see a recipe you’d like let me know & I’ll post it. 😊
Almond Butter Brownies
Tofu Scramble
Mushroom Chowder
Naked Burrito Bowl with Quorn Chiqin Fillets
Thai Style Skillet Wide Rice Noodle Stir Fry
General Tso’s Soy Curls
Creamy White Beans with Kale & Wild Rice
Fudgy White Bean Blondies

01/06/2026

Plants for the win, once again!
“5 cups of fruits & vegetables per day equals better sleep” according to a University of Chicago study. Fruits & veggies help regulate blood sugar & reduce inflammation, while vitamin K can induce relaxation by lowering cortisol. A favorite nighttime snack of mine is a kiwi & tart cherry juice which provide natural melatonin & tryptophan. (An additional benefit of cherry juice is beautiful skin because of its antioxidants & it boosts collagen.) 😴 🌱 💪

Recent research links this food group to fewer wake-ups during the night and a 16 percent improvement in sleep quality

12/30/2025

11 YEARS??? A study following 960 older adults for roughly 5 years revealed that those who ate 1.3 servings of leafy greens daily showed significantly less cognitive decline than those who didn’t eat any. “The difference was large enough to resemble turning back the brain aging clock by more than a decade!!”
Why? Vitamin K, lutein, & folate in leafy greens work synergistically to protect the brain.
To stay energized & nourished during a typical day of weight training, running, & walking a bunch of pups, I eat a big ol’ salad for lunch. Greens, broccoli, cauliflower, radishes, carrots, cucumber, beets, pumpkin or sunflower seeds, avocado, sesame tahini dressing, topped with tempeh, tofu, beans, or Quorn chiqen fillets for protein. 🌱 💪
For a deeper dive, see the articles in the comments.