- The Facts:
More and more evidence is emerging that highlights the tremendous benefits of adopting a plant-based diet. This lifestyle can have a drastic impact on our environment, animal welfare and our health.
- Reflect On:
What small changes could you make in your diet today to protect yourself from easily preventable diseases? Why is it that we are so addicted to meat to begin with? Have you considered at least cutting down meat intake?
Whether it be from a place of compassion, growing concern for environmental sustainability or a more thorough understanding of what it really means to be healthy, one thing is clear — more and more people are cutting out or at least cutting back on meat and other animal products, and for good reason. Scientists from the University of Harvard have found that at least one-third of all early deaths could be prevented if everyone moved over to a vegetarian diet.
Dr. Walter Willett, professor of epidemiology and nutrition at Harvard Medical School says that the overwhelming evidence in regards to the benefits of a plant-based diet has been extremely underrated.
Figures from the Office for National Statistics suggest that around 24 percent or, 141,000 deaths each year in Britain were entirely preventable, the majority of those numbers were due to smoking, alcohol or obesity.
New figures from Harvard are now suggesting that at a minimum, 200,000 lives could be spared each year if people were to simply cut meat from their diets.
While speaking at the Unite to Cure Fourth International Vatican Conference in Vatican City, Dr. Willet said, “We have just been doing some calculations looking at the question of how much could we reduce mortality shifting towards a healthy, more plant-based diet, not necessarily totally vegan, and our estimates are about one-third of deaths could be prevented.
“That’s not even talking about physical activity or not smoking, and that’s all deaths, not just cancer deaths. That’s probably an underestimate as well as that doesn’t take into account the fact that obesity is important and we control for obesity.
“When we start to look at it we see that healthy diet is related to a lower risk of almost everything that we look at. Perhaps not too surprising because everything in the body is connected by the same underlying processes.”
Another speaker at the conference, British-born Professor, David Jenkins of the University of Toronto, credited with developing the glycemic index, which outlines how carbohydrates impact blood sugar, also told the conference that the benefits of a plant-based diet have been ‘undersold.’
According to Jenkins, humans would do better by following a “simiam” diet, similar to that of lowland gorillas who eat stems, leaves, vines, and fruits compared to the increasingly popular “paleo” diet, which cuts out carbohydrates and encourages regular consumption of meat.
Where’s The Science?
Dr. Jenkins and his team recently teamed up with The Bronx Zoo in New York and traveled to central Africa to research and record the feeding habits of gorillas.
After recreating the diet for humans, translating to 63 servings of fruit and vegetables a day, they observed a 35 percent fall in cholesterol in only two weeks, which is the equivalent of taking statins.
“That was quite dramatic,” he said, “We showed that there was no real difference between what we got with the diet and what we got with a statin.”
Statins are a prescription drug that is often prescribed by doctors to patients with high cholesterol in an attempt to stave off heart disease. Nearly 15.5 million people are currently eligible for statins equating most men over 60 and most women over 65. Because of side effects, many prefer not to or stop taking the drugs — what if the answer was much more simple the whole time?
According to Dr. Jenkins, “We’re saying you’ve got a choice, you can change your diet to therapeutically meaningful change or you can take a statin. Drug or diet.”
President of the Committee for Responsible Medicine has also stated that people need to wake up to the health benefits of a plant-based diet.
“I think we’re underestimating the effect,” he told delegates. “I think people imagine that a healthy diet has only a modest effect and a vegetarian diet might help you lose a little bit of weight. But when these diets are properly constructed I think they are enormously powerful.
“A low-fat vegan diet is better than any other diet I have ever seen for improving diabetes. With regards to inflammatory diseases like rheumatoid arthritis, we are seeing tremendous potential there too. Partly because of things we are avoiding and cholesterol but also because of the magical things that are in vegetables and fruits which just aren’t in spam.”
Not Sure If A Plant-Based Lifestyle Is Right For You?
Vegetarianism and veganism is no longer a fad or a hipster trend — the benefits, for our environment, to learn to live compassionately towards all beings and for our health are countless and evidence is only growing. With more and more plant-based alternatives, vegetarian restaurants, recipe blogs and a large growing community, it has never been easier to consider cutting back on meat and other animal products.
If it is too drastic for you to just cut out these products altogether, that’s fine in the short term. By starting small, perhaps by making one day a week a meatless day, be it Meatless Monday, or some other day, you can begin to get a feel for plant-based recipes and meals that could be a nice segue for your transition. From there, you may want to consider something called Reducetarianism, which is pretty much what it sounds, drastically lowering your consumption of meat and other animal products. Often when people think about adopting a plant-based diet they start to think of all of the things that they will no longer be able to have.
Well, fortunately, this isn’t an all-or-nothing type of scenario; by significantly lowering your consumption of these products you are still making a huge difference. You can eat a primarily plant-based diet and eat your grass-fed, ethically raised steak, too — if that’s your thing.
These rules aren’t set in stone, play around with it, start incorporating more fruits and veggies, taking days off meat, find what works best for you and your lifestyle! You may find that the less meat you are eating the more in tune with your body you are and the easier it is to see what makes you feel good and what doesn’t.
Have you recently made the transition to a plant-based diet? We’d love to get the discussion going over at the CE Community on Facebook.
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Boy or Girl – Baby Gender Selection Issues
Some parents have the possibility to opt for gender selection; however, being able to decide whether to have a baby boy or girl is a controversial issue.
Many couples expecting a baby do not think it’s a big issue whether they have a boy or a girl; however there are several medical, social, and personal reasons that could influence parents to recur to some form of gender selection.
Like many other controversial practices, the legality of gender selection, also known as sex selection, varies from country to country.
The Legality of Baby Gender Selection
The United States has perhaps some of the most relaxed laws regarding baby gender selection in the world. Most European countries and Australia, on the other hand, have bans on sex selection and only allow it for medical reasons. For example, if a parent is a carrier of a mutation or gene with more chances of manifesting itself in a certain gender, baby gender selection is valid. However, if parents simply wish to balance the ratio of boys and girls in their family, they are not allowed to recur to sex selection.
This has generated a form of medical tourism in which couples from countries where gender selection is illegal, like the UK, travel to the US in order to be able to choose whether to have a baby boy or girl.
On the other hand, sex selection is illegal in the two most populated countries on Earth, China and India. In these countries, baby gender selection has been performed clandestinely for many years and for reasons other than family balancing or avoiding genetic diseases. In these societies, having a baby boy is preferred mainly for cultural and economic reasons. Parents believe that boys have better chances of earning income and eventually support them when they reach an old age.
Methods of Baby Gender Selection
There are two major types of gender selection methods: the first one is called sperm sorting, and involves separating X-chromosome sperm from Y-chromosome sperm by flow cytometry, a purification technique in which chromosomes are suspended in a stream of sperm and identified by an electronic detector before being separated. Intra-uterine insemination or in-vitro fertilization can then be performed with the enriched sperm. The success rates for this method vary from 80% to 93%.
The other method, called pre-implantation genetic diagnosis, consists in generating several embryos through in-vitro fertilization, which are then genetically tested to determine a baby’s gender. The chosen embryos can then be implanted. This method has a success rate of almost 100%; however, it can be quite expensive, costing up to $15,000.
Issues Regarding Baby Gender Selection
While there are few objections against baby gender selection when it is performed for medical reasons, it has become a highly controversial issue when it is used for balancing the number of boys or girls in families. Some people raise the obvious ethical question of whether people who opt for gender selection are “playing God” by manipulating whether to have a baby boy or girl. Others believe that new parents will raise a baby more appropriately if he or she belongs to their preferred gender.
Gender Imbalance Caused by Baby Gender Selection
Gender selection has caused demographic concern in China and India since it has contributed to generate a gender imbalance in the populations of those countries. In some regions of China, for example, the sex ratio for newborns is 118:100, boys to girls. This phenomenon has in turn been associated with social problems such as an increase in violence and prostitution.
It seems like a logical solution for governments around the globe to legalize baby gender selection but to analyze the personal reasons why each couple intends to select a baby boy or girl. Gender selection for medical reasons should even be encouraged, since it could prevent serious genetic diseases such as cystic fibrosis, Huntington’s disease, and Haemophilia A. Balancing the gender ratio of a family should be accepted if by doing this, a healthy family environment is created. On the other hand, China and India have shown that baby gender selection as a result of a bias towards a particular gender can not only create a gender imbalance in the population, but contribute to social problems as well.
Organic Certification: What the USDA Organic Label Means
- The Facts:
Organic and natural labels mean different things, and various types of labels tells you what percentage of ingredients are actually organic. We'll explore what to look for.
- Reflect On:
Do you sometimes buy products thinking they are organic or fully natural based on their wording? Have you later found out that those products aren't natural or organic at all? Read labels more closely at grocery stores to be aware.
Don’t get conned by fraudulent claims of “natural” or “organic.” Learn what to look for, and why it’s important, to ensure you’re getting the quality you are paying for.
The industrial age of the 20th century brought about changing agricultural practices that have generated increasing alarm about the effects of these practices on the environment and health. The use of chemical fertilizers and pesticides, antibiotics, hormones, irradiated and genetically altered food and fiber products has created a groundswell of rightful concern. It has led to the growing demand for non-toxic, organic products that many are willing to pay a higher price for to ensure the healthful purity of food and clothing provided for their families.
With such profit opportunities, it’s little wonder that the lucrative organic product market has suffered abuse with so-called “organic” labels being fraudulently placed on products that have not earned the right. As a result of pressure from farming and consumer groups, legislation for the standardization of organic certification was introduced in the 1980s. It has been updated to include more vigorous enforcement and control methods since, with the current standards established in 2002 by the USDA.
The Standards of USDA Organic Certification
Specific standards must be met in order to legally claim a product as USDA certified organic. Organic producers must utilize methods that conserve water, maximize soil health, and reduce air pollution. The specific standards to earn USDA organic certification include:
• Free of synthetic chemicals such as insecticides, herbicides, fertilizers, hormones, antibiotics, and additives
• Free from irradiation and genetically modified organisms
• Agricultural products grown on land that has been free of prohibited substances for a period of three years
• Animals used for meat, eggs, milk or other animal products must be exclusively fed foods that are organically grown, may not be given antibiotics or hormones, and must have access to outdoors.
• Clean and sanitized harvesting and processing equipment throughout the process from harvest to finished, packaged product
• Detailed chain-of-handling records from the field through final sales
• Physical separation of certified organic products from non-organic products throughout the process of production
• Regular on-site inspections from USDA-approved inspectors to ensure compliance
Understanding the Certified Organic Label
Once the rigorous process of certification has been completed, organic producers may place the USDA certified organic seal on their products. Currently, there are four levels of certified organic products, with a specific definition of the percentage of organic ingredients the final products contains. They are as follows:
• 100% organic: all production methods and ingredients are USDA certified organic.
• Organic: at least 95% of the production methods and ingredients are USDA certified organic with remaining ingredients included on the National List of allowed ingredients.
• Made With Organic Ingredients: at least 70% of the ingredients are USDA certified organic with remaining ingredients included on the National List of allowed ingredients.
• No organic wording or seal: less than 70% of the ingredients are USDA certified organic and no claims may be made on the front or back of the product.
Manufacturers or producers who knowingly label a product “organic” when it does not meet the USDA standards are subject to fines up to $11,000 per violation.
Why Organic Certification is Important
When you see the official USDA organic certification seal on food, clothing, and bedding products, you can be assured that these products have met the meticulous standards required and are free of chemicals, toxins, antibiotics, and hormones. When you see the USDA certified organic label, you will understand the value of the higher priced organic products as compared to non-organically produced products.
With the current stringent organic certification requirements enforced by regular inspections from USDA accredited agents, the USDA certified organic label has great meaning and importance to the consumer. Look for the label to know that you are getting the quality you are paying for.
WHO Finds Global Lack Of Inactivity Rising Especially In Wealthier Countries — What You Can Do
- The Facts:
Inactivity is on the rise and it's the cause of a wide range of health concerns. Our population is only becoming more inactive, not less, and it's time to change that.
- Reflect On:
There are many factors of our modern world that make us less active. Our jobs, driving rather than walking/biking, too much screen time. What can you do differently to bring more activity into your life? What story stops you from starting?
The World Health Organization (WHO) estimates that more than a quarter of the entire population on this planet are not getting enough physical exercise, this number has barely improved since 2001. There are many factors that contribute to this, but just how much damage are we doing by failing to be active?
The lack of physical exercise raises the risk of many health problems, such as heart disease, type-2 diabetes and various types of cancers.
Interestingly, according to their study published in The Lancet Global Health, higher income countries, such as the UK, were among the least active population. Women were also found to be more sedentary throughout the world, excluding two regions in Asia.
The study looked at self-reported data on activity levels from 358 population based surveys covering 168 countries and included 1.9 million people.
The populations of higher income countries, which include the UK and USA showed an increase in the proportion of inactive people and had actually risen from 32% in 2001 to 37% in 2016, in the lower income countries it remained at 16%.
Those who were classified as inactive did less than 150 minutes of moderate exercise and around 75 minutes of intense activity per week.
It was found that women were less active than men overall, except for in South and Central Asia, the Middle East, North Africa and higher-income Western countries. The authors believe that this was caused by a few different factors including extra childcare duties and cultural perspectives that may have made it more difficult for them to exercise.
Why More Inactivity In Wealthier Countries?
According to the researchers, in the wealthier countries, many of the jobs have transitioned to more office or desk jobs, meaning a more sedentary type of lifestyle. On top of that much of the population of these countries drive automobiles or take public transit to and from work which in many cases accounts for a lot of their time.
In the lower income countries, many of the jobs require the people to be more active, are physically demanding and people often have to walk to and from their jobs.
The WHO has had a goal to reduce the global levels of inactivity by 10% by 2025, the authors of the study feel that at the rate we are currently going, this target will be missed.
Lead author of the study, Dr. Regina Guthold said, “Unlike other major global health risks, levels of insufficient physical activity are not falling worldwide, on average, and over a quarter of all adults are not reaching the recommended levels of physical activity for good health.”
Regions with increasing levels of insufficient physical activity are a major concern for public health and the prevention and control of non-communicable diseases.”
Co-author, Dr. Fiona Bull added, “Addressing these inequalities in physical activity levels between men and women will be critical to achieving global activity targets and will require interventions to promote and improve women’s access to opportunities that are safe, affordable and culturally acceptable.”
According to the WHO,
Exercise guidelines for 19- to 64-year-olds
- at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week
- strength exercises on two or more days a week that work all the major muscles
- break up long periods of sitting with light activity
What is moderate aerobic activity?
- Walking fast, water aerobics, riding a bike on level ground or with a few hills, doubles tennis, pushing a lawn mower, hiking, skateboarding, rollerblading, volleyball, basketball
What counts as vigorous activity?
- Jogging or running, swimming fast, riding a bike fast or on hills, singles tennis, football, rugby, skipping rope, hockey, aerobics, gymnastics, martial arts
What activities strengthen muscles?
- lifting weights, working with resistance bands, doing exercises that use your own body weight, such as push-ups and sit-ups, heavy gardening, such as digging and shovelling, yoga
What activities are both aerobic and muscle-strengthening?
- circuit training, aerobics, running, football, rugby, netball, hockey
I was surprised to see that the WHO didn’t touch on inactivity due to too much screen time — watching television, Netflix, Facebook scrolling, messaging, texting, browsing etc. Certainly, the increase in screen time plays a roll with the amount of inactivity, especially in the higher income countries. If you are someone who spends too much time staring at a screen, then it is important to consider the above information. Can you limit your screen time and replace it with something active? Or would you consider jumping rope, or rebounding while watching the television? Our health is our greatest wealth and having awareness about an issue is the first way to create change and take responsibility for our lives.
Could you walk or bike to work instead of drive? What about trying a new sport? Could you commit to adding a few hours each week of physical activity? These small decisions could have a profound impact on your health, longevity and overall well-being.
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