Plant Based Food Coach Pittsburgh

11/03/2025

Yummy chickpea omelet from a homemade easy mix!

https://blog.fatfreevegan.com/2014/12/chickpea-omelet-mix.html

09/09/2025

Athletes are at significant risk for atherosclerosis and heart damage. Since athletes need to eat more food, the damage may stem from overstressing their hearts with saturated fat and cholesterol.

Plant-based diets, which are low in cholesterol and saturated fat, may contribute to improved performance, quicker recovery, and long-term health by lowering risk of chronic diseases, including heart disease.

Exercise increases the production of free radicals as we burn through energy. If left unchecked, these free radicals can cause DNA damage. Eating antioxidant-rich plant foods helps protect our bodies from these free radicals.

Researchers have observed DNA damage following ultra-marathon races, as well as after just five minutes of moderate or intense cycling. So, regardless of our athletic level, we can all benefit from eating more plants.

Those eating more plant-based diets may naturally be better able to counter exercise-induced oxidative stress due to the higher intake of antioxidant-rich foods.

Plant foods average 64 times more antioxidants than animal products like meat (including fish), eggs, and dairy. Additionally, animal protein can have a pro-oxidant effect. It’s not just about what we’re eating less of—saturated fat and cholesterol—but what we’re eating more of: the phytonutrients, which are found only in plants.

Long term, a plant-based diet can be beneficial for both endurance performance and health.
For more on how specific foods can enhance athletic performance and health, check out the our athletes topic page at nutritionfacts.org/topics/athletes

PMID: 30634559, 16336008, 15059637, 20839226, 20845212, 20096093

09/07/2025

08/12/2025

http://youtube.com/post/Ugkxd-Bh3DnNkreJYxGcllEofNuXxma-rlh9?si=IWUJXHtIgREyRT8c

We can lower the glycemic index of white potatoes by: 1) Precooking them and allowing them to chill before enjoying them cold or reheated https://bit.ly/3HxV...

07/29/2025

Who knew?

https://nutritionfacts.org/video/do-not-eat-pawpaws/?sfnsn=mo&fbclid=IwQ0xDSwL1o1tjbGNrAvWjSGV4dG4DYWVtAjExAAEebtC31XUASN-yt0d_xUfMOHpt2B7_yjEieQsuW1LqdfP6UFnRBTFSDHxsHmM_aem_-wouGmkPnSZ9ZLQYqZgW9A

Pawpaw fruits, like soursop, guanabana, sweetsop, sugar apple, cherimoya, and custard apple, contain neurotoxins that may cause a neurodegenerative disease.

05/30/2025

Variety. Variety. Variety!
How many plants can you put in your salad?

05/27/2025

Every year, physical inactivity may cause more than 10 million years of healthy life lost, but what we eat may account for nearly 20 times that amount. One of the most comprehensive and systematic analyses ever done, the Global Burden of Disease Study, found that the number one cause of death is an unhealthy diet.

Diet is considered to be the most important lifestyle factor when it comes to aging, healthspan, and lifespan. The good news is we can change how we eat.

Pioneering research from Nathan Pritikin, Dean Ornish, and Caldwell Esselstyn has shown that a plant-based diet may help arrest or even reverse the progression of heart disease in the majority of patients. Indeed, it’s the only diet that ever has.

When it comes to weight loss, there are two issues at play. First, exercise only works if we actually do it. Second, people tend to overestimate how many calories they actually burn during exercise. For example, a slice of pizza (about 300 calories) would require about an hour of brisk walking to burn it off—that's an hour a slice!

That said, the evidence supporting the overall health benefits of physical activity is overwhelming. Exercise may improve cognition, enhance mood, successfully treat depression, improve erectile function in men, and generally improve quality of life. It may work as well as drugs for patients with coronary heart disease, heart failure, and pre-diabetes, and exercise may work even better than some medications for stroke. Always consult your doctor before making any changes to your medication or exercise routine.

Regular aerobic exercise may also help lower risk of at least 35 different diseases, including heart disease, type 2 diabetes, and cancer. We should aim to include physical activity in our daily routine, but changing how we eat should be one of our main priorities.

Watch the video “Exercise Is Medicine” at see.nf/3XGSyNc and “The Exercise “Myth” for Weight Loss” at see.nf/47QkC3P to learn more.

How Not to Age is out now! See a sneak peak from the book at bit.ly/HNTAvideo
PMID: 32353572, 23245604, 30954305, 26876763, 29800598, 29382563, 25390301, 28708630, 28438770, 17846259, 29661646, 33044541, 26476429, 30640736
doi: 10.1123/japa.8.4.407

05/27/2025

Eating more fresh fruits and vegetables can help, too. Packaged and highly processed foods contain far more microplastics, and the particles can also be concentrated in fish and meat.

How can you minimize your exposure? How worried should you be about the health effects? And other questions, answered.

04/20/2025

Spring beauty!

04/16/2025

Know that Forks Over Knives (the company) has changed.

Forks Over Knives started with a groundbreaking film that promoted a low-fat, whole food plant-based, no-oil diet - featuring some of the most trusted doctor...

03/03/2025

General guidelines on food safety for packaged goods.

02/13/2025

https://youtu.be/YOE4nAUgLzY?si=Domxz5rWzo0cHTlp&sfnsn=mo

Is there a simple trick we can do to make white potatoes and even white bread healthier for us? Why do potatoes increase the risk of type 2 diabetes? Is ther...