Getting That Plant Based Diet

Going green dietwise means eating more plants. Some may think this is a task but it's easy thanks to  a new advice/cookbook. Anyone can eat and live healthier with delicious dishes that revolve around more natural ingredients. 

How To Eat More Plants (Penguin Books UK 2022) was written by Dr Megan Rossi and it's a great how to along with being  a must have in every home chef's library.Dr. Rossi is an internationally known gut health specialist  She is also the founder of the Gut Health Clinic, and the creator of the health food company BIO&Me along with being a practicing nutrionist and dietitian. She gives case examples along with excellent advice to anyone thinking of switching to a meat free diet.There is are pages on gut metabolism explained in detail that are fascinating and explain how what we eat works with it.Another good thing is a chapter on how to read labels and to fully pore over the inredient lsits. Dr. Rossi also write about how to de-stress and sleep better. It could be "forest bathing" a walk through nature or cuddling up with someone special. There is also a FODMAP chart and guide for those who have some intestinal distress  along with a how healthy is your gut test. As with any cookbook there are guides on what legumes and grains to buy along with a shopping list with the right ingredients.

How are the recipes? Not all are plant based, surprisingly.There are chicken meatballs and orange glazed salmon along with smoked mackerel and Thai inspired fish cakes. Some recipes also have cheese in them as well. Most, though are veggie based.Dr, Rossi includes everything from breakfasts to packed lunches to even homemade probiotic sodas. There is a fiber filled breakfast wrap, filled with yogurt, tofu and avocado and spiked with a fiery wasabi. Her mushroom bacon looks yummy on toast, The dinner recipes are wonderful. There are many variations on stir-fry from Indian to Italian along with an Indonesian version. All The Greens Phyllo pie is a tasty, flaky pie filled with spinach green beans and feta. It'll make for a good dinner or even Sunday lunch. She includes packed lunches. These include a chunky veggie and feta frittata.It can be served hot or cold, perfect in a school or office lunch. She has reinvented chicken burgers that have whole grain  breadcrumbs and egg in them. Yes there are sweets too and with chocolate too. like her probiotic Rocky Road  bark and zucchini chocolate chip cookie. She has a lemon and ricotta cheesecake and a hidden veggie (!) ice cream that holds cabbage and baby spinach. Try her drink recipes like the ginger soda ro the frothy cashew latte.

How To Eat More Plants is the perfect advice and cookbook for those who want a healthier diet. There are some great tips. Better yet there are recipes that are delicious to make for better eating.

The Back Pain Relief Diet

Can what you eat solve that crippling lower back pain?Is giving up coffee and soda better than a heating pad? Could simply forgoing cake and other sweets alleviate aches more so than pain pills? The answer is yes, thanks to an eye opening new diet. Follow it and feel the difference.

Dr.  Todd Sinnett, a chiropractor and son of one wrote this  self help/ diet book.The Back Pain Relief Diet :The Undiscovered Key To Reducing Inflammation and Eliminating Pain (East End Press 2018) is a combination of medical advice and recipes, with patient testimonies sprinkled in between. Dr. Sinnett is the founder of Tru Whole Cure which is patient centric medical center where all sorts of ills from back pain to skin problems are treated through, diet, stress management and acupuncture. The doctor expertly dissects what causes back pain and it always returns to what we eat. He also believes gas and constipation contribute to it. (there's an interesting but vile chart of poop and what's considered healthy and unhealthy)There are chapters which are tests which should be take,There is also the diagnostic nutrition test -another must take to determine if eating habits should be changed.After the diagnostic , Dr. Sinnitt recommends one of four diets - The No More Back Pain Diet or The Paleo Plus Meal Plan, The FODMAPS Diet and The Digestive Rest diet. Following these and the recipes that go with them will help in bringing those with severe back pain a return to a normal, active life.

The chapters with the recipes are preceded with a chapter on super foods.These are crucial in the healing process and there  foods that everyone loves such as avocados, dark chocolate and sweet potatoes to name a few. Dr. Sinnett does enlist the help of nutritionists , Willow Jarosh and Stephanie Clarke for the Paleo Plus meal plan. Are the recipes easy? Yes. even novice chefs can follow them  and have good results. The FODMAP one  is probably  the most restrictive. The recipes are still delicious, with a brown rice French toast with blueberries. There's also a delicious sounding Chopped Spinach Salad with Avocado and Tuna that  also has carrot,cucumber and tomatoes in it. The Paleo Plus diet is full of  flavorful recipes such as balsamic and herb roasted chicken with quinoa and cauliflower. Since it is a Paleo diet it does have a bone broth, but it's also loaded with sweet potato. cremini mushrooms and broccoli florets with carrots. Those on the diets shouldn't feel deprived of fun treats. There's  chia pudding with all sorts of fruits and flavoring added as well as the dark chocolate-coconut vegan truffle. The last is just a dark chocolate  bar chopped up and combined with two tablespoons of full fat coconut milk  rolled into balls. They're then rolled in cocoa powder. They can be used as a treat or in hot cocoa.

The Back Pain Relief Diet is a definite must have for those who suffer chronic back pain. Reading it and changing diets will more of a help than relying on addictive opiates.Buy it today and start on the path to a no pain life.

The FODMAP Diet - The Tricks And Treats Of It

Many people are afraid to eat. because of the consequences. They're plagued by stomach aches, gas and those awful runs to the bathroom. Most likely they need the FODMAP diet, a semi specific list of foods that either relieve or aggravate the stomach and intestines.

The FODMAP diet is relatively new, first coming about in 2005 from a hypothesis  paper. The paper stated that a collective reduction in the dietary intake of  all indigestible or slowly absorbed short chained carbohydrates would minimize stretching of the intestinal wall. This was proposed to reduce stimulation to the gut's nervous system. The low FODMAP diet was first formulated by a research team at Monash University in Melbourne, Australia to help people suffering from irritable bowel syndrome or IBS. What does FODMAP stand for? Fermentable, oligosaccherides, disaccherides, monosaccherides and polyols or sugar alcohol. Any one of these or all may cause such annoying and debilitating problems of increased gas, bloating, flatulence and abdominal pain. Other symptoms, according to Dr. Martin Storr,who wrote FODMAP Navigator (Digesta Press), are frequent stools
Diarrhea and constipation.It may even worsen pre-existing conditions too. Dr. Storr's book is an excellent guide because it lists every kind of food and even additives as low or high. It will definitely help those suffering navigate through groceries and farmer's markets.

What can be eaten? Most fruits which can be turned into delicious breakfast salads.They are bananas, cantaloupe,papaya, pineapple and strawberries. Some veggies are good such as broccoli and carrots, olives and red and yellow bell peppers. Tomatoes are low and can be made into stomach soothing salads and sauces. What are huge taboos are soy products as well as dairy and gluten filled baked goods. Those who have problems should stridently avoid soy burgers as well as regular and soy lattes. Luckily there are almond and rice milks that can be used  to both a tasty drink and in cooking and baking. They can also be used in making homemade ice cream too. Tempeh and hard tofu are fine.  Meat lovers will breathe a  huge sigh of relief. The big three: beef, chicken and ham are fine as are turkey, lamb  and even bacon and eggs.  Rice is another perfect food and people can sub in rice crackers and flour for regular wheat products. Gluten is another culprit, so switch over for gluten free breads, rolls and pasta. Cakes and cookies are also responsible for stomach discomfort so sub in fruits and baked goods made with a mix of rice flour and tapioca starch. Plain cocoa is non confrontational  so you can make chocolate goodies such as cupcakes. Also many companies such as Pillsbury have gluten free mixes and doughs,

FODMAP is a great guide for those who suffer from a variety of discomforts. It s' easy to switch over and start eating without any worries.It's the first step in having a life without any problems.