Healthy Eating is downright confusing!  There are many experts recommending diets such as the Keto Diet, Atkins Diet, Anti-Inflammatory Diet, Mediterranean Diet, South Beach Diet, Vegan Diet and the Raw Food Diet.  These diets often contradict each other, so it’s tough for Americans to know the best way to get good nutrition.

The China Study

I recently read The China Study by T. Colin Campbell and Thomas M. Campbell.  They conducted the most comprehensive study of nutrition ever conducted on the relationship between diet and disease.  Their conclusion is that you can reduce your risk, and in some cases reverse, many chronic diseases such as cancer, heart disease, and autoimmune disorders by eliminating or drastically reducing consumption of animal products such as meat and dairy.  They recommend eating whole plant-based foods (fruits and vegetables) and limited amounts of fish and refined carbohydrates.  While this way of eating sounds restrictive, their evidence for achieving good health made me want to:

  • Drink Water Before You Eat
  • Start With Small Portions
  • Rainbow Your Plate
  • Chill Before You Refill
  • Include Healthy Fats
  • Walk or Exercise Post Meal

You Are What You Eat

Recently, I began watching the Netflix series “You Are What You Eat.”  This series studies a carnivore diet compared to a vegan diet with identical twins.  The twins had to agree to participate with 100% compliance for 8 weeks.  They were randomly assigned either the carnivore or vegan diet.  The first few weeks, their meals were prepared and delivered to them.  The second few weeks, they were delivered the ingredients and recipes and prepared their own food.  The third few weeks, they planned, shopped for and prepared their own meals.  Investigators monitor their cardiovascular health, metabolic health and gut microbiome.  They give fecal and blood samples to study the results.

This documentary explains that many countries don’t consume dairy at all, or in very limited amounts, and that meat is a much lesser part of diets in other parts of the world.  It also chronicles the unsanitary and inhumane conditions that animals raised on CAFO’s endure, highlighting that they are given antibiotics to prevent disease (leading to disease-resistant illnesses in humans).  It’s no surprise that the conclusion of this study is that people live much healthier, disease-free lives with the elimination or reduction of animal products (meat, eggs and dairy).

The Mediterranean Diet       

My own doctor believes in everything in moderation.  She does not recommend eliminating any food group (other than trans fats and artificial sweeteners).  When I asked her about diet, she recommended eating a wide variety of foods including all colors (especially for fruits and vegetables).  Eating healthy fats, a large amount and variety of fruits and vegetables, and whole grains are the main focus of this diet.  It does include meat, dairy and wine, but in moderation.  Personally, I feel this is the eating plan I could stick with.  The other two feel restrictive, and while I think it could be good to restrict meat and dairy, it seems unsustainable for the long-term.

Healthy Eating Action Steps

In 2024, my plan is to add many more vegan recipes to my family’s rotation and increase our consumption of fruits and vegetables.  The key to success, is creating dishes that my family enjoys, so they are willing to continue.  While eating healthy can be confusing, I don’t think anyone would argue against adding more whole plant-based foods to your diet.  We are all on our own health journey, and should start with small steps that lead us in the direction we want to go.  My wish for you in 2024 is that you do your research, add some healthy foods to your menu, move your body daily, and enjoy quality time with family and friends.  Cheers to a Healthy, Happy 2024!

 

Hugs & Health – Michelle

 

**Disclaimer:  Please always consult your physician before beginning this or any exercise program.