Month: March 2021

Whether you are traveling to foreign countries or searching for a local restaurant the HappyCow App and website are the single best resource to use.

The app does cost $3.99 but the cost is justified.  We have used it in Europe and found great restaurants not listed in guidebooks or blogs.

One can search by Vegan, Vegetarian, or Veg Options (meaning has both veg/vegan and meat/dairy).  There are clear ratings and descriptions with business hours that seem to be up to date.

There are free apps, as well, but I would go straight to HappyCow.  It is well worth it!

Like any topic now, there are an overwhelming number of online resources somehow related to health and plant based diets.  We have found the following sources useful.

We have looked on Facebook, Twitter and Instagram as well.  All the organizations below have a presence on these forums too.  I find there is too much on social media to wade through to get to useful information.  Especially if you follow groups, you end up seeing hundreds of posts a day that, while nice, do not really provide any information. 

Medical and Technical Information:

Nutritionfacts.org is Dr. Michael Greger’s site.  Dr. Greger is the author of How Not to Die and How Not to Diet and now, How to Survive a Pandemic.  His books are packed with great reviews of scientific research on what is good for you and what is not.

This site has his free videos and articles.  This is really a great place to start any research.  If you only look at one site for scientific evidence-based guidance, I’d recommend this site.

Center_for_Nutrition_Studies is T. Colin Campbell’s site.  Dr. Campbell, from Cornell,  is the author of The China Study, the largest study on the effect of diet on health.  In addition to technical articles there is a great Guide for Living a Plant Based life The_Guide.  There is also a Cornell run Plant Based Nutrition certificate program, if you want to get deep into the topic.  If you don’t want to endure the scientific, technical aspects, just jump to The Guide (link above).

Plant Based Websites:

Of the general, plant based websites, Forks Over Knives may be the best.  Their Beginner’s Guide at Beginners_Guide is a great starting resource.  Lots of current information, recipes and hints.

Vegan.com is another comprehensive source of information at Vegan.com.

The site has a lot of basic vegan information.  Instead of one guide for going plant based, they have several guides on various topics.

Lastly, “Veg News” at  Veg_News has all sorts of news and recipes.  They have a hard copy magazine, as well.

Psychobiotics are microbes (probiotics) that can affect (improve) your mood or depression and possibly more.  There is a growing understanding that your gut health can affect your mental state.

Psychology_Today describes a link between “leaky gut” where one’s natural system breaks down and allows toxins and bacteria to enter the blood system potentially increasing depression, anxiety and other issues. 

Several articles on the topic refer to the “gut-brain axis”, meaning there is a relationship between your gut and how you think and feel.  The effects go both ways, meaning your gut health can impact your mood and your mood can impact your gut health.

Their recommendation is essentially to “consume more fibers and fermented foods and avoid refined sugars and junk foods”.  The objective is to nourish your gut lining.

Researchers have identified certain probiotics that seem to help with stress and other mental health issues and it seems prebiotics also can help.  This, being a new area of research, will undoubtedly have more developments in the near future.  It is pretty exciting to read that you can improve your mental state by improving your gut health!

If your have severe mental health issues consult medical professionals.  Many of them will know little nothing of this gut-brain link, so you may need to search for someone who has followed this research.  Also, be aware that the studies so far have been limited.

It will sound a little odd to hear the main side effect of a, in this case, psychobiotic protocol is an improvement in one’s digestive health.  

For anyone who wants to go (way) deeper into this, the National Institute of Health’s Library has a wealth of scientific papers, at Psychobiotics_NIH . 

Both probiotics and prebiotics are hot topics now, but many people may not be familiar with the differences or how to incorporate them into a healthy, plant based diet. This post will give you some things you need to know to improve your microbiome or “gut health”.

A recurring theme here at Plants Be With You is that your microbiome is critical to your health and well being and that your diet has a huge impact on how you feel. There has been a saying for longer than I have been alive that “You are what you eat” and more true today “You are what your microbiome eats”.  It certainly applies here.

Probiotics are better known, probably due to the many supplements we’ve all seen in health stores for years. They are live bacteria that add to the healthy microbes already working in your digestive system. This is a case where more good bacteria is always better.

Probiotics can be obtained through supplements, but is more effective found in:

• Yogurt
• Kefir, and plant based, fermented foods such as
• Sauerkraut
• Kimchi
• Kombucha
• Tempeh and Miso (fermented soy products), and
• Pickles (watch the added sugar).

Probiotic supplements contain live organisms and there is an overwhelming array of options, some marketed for specific conditions. If you have a medical condition that warrants considering supplements, consider consulting with a registered dietician.

Prebiotics are plant based fibers that help the healthy bacteria in your stomach to grow. The good news here is that while there are supplements, there is a long list of fruits and vegetables that contain these complex carbohydrates. They are not digested so they pass through to become food for microbes and bacteria.

A very partial list of foods with prebiotics is:

• Dandelion greens
• Jerusalem Artichoke
• Garlic
• Onions
• Leeks
• Asparagus
• Bananas
• Barley & Oats
• Apples
• Cocoa
• Flaxseeds (needs to be ground up)
• Wheat bran (the outer shell of the whole wheat grain)
• Seaweed
• Walnuts
• Lentils
• Yams.

There is something for everyone on this list and there are more options.

We hope this summary of Probiotics and Prebiotics has been helpful and given you a list of this to incorporate into meals without adding a lot of complexity in you life. Again, if you have a serious medical condition, please consider working with a registered dietician or other medical professional.

There are more plant based milk, cheese, butter and yogurt alternatives every month. Oh and don’t forget other dairy options, such as cream cheese, ice cream, whipped cream, etc. One thing to note is that plant based alternatives are still more expensive. Some very rough (California) grocery store pricing is given below, just to give you an idea of the difference.

Milk has been easy to replace with many almond, soy, oat, rice and combination alternatives. Just keep trying brands until you find what you like. Oat “milk” is much thinner as is soy or rice than an almond or cashew based beverage. If in doubt, try the Califia (Califia) brand almond (in Costco and many other stores) or oat beverage. Trader Joe’s has a nice almond, cashew & macadamia nut beverage as well. Again, the options are almost limitless now. Remember that a lot of these drinks are sweetened! Organic milk is around $4.99 for 64 oz., while Califia Almondmilk is $3.99 for 48 oz.

Cheeses have been a little harder to duplicate. Both the range of tastes and melting capability have been hard to replicate. Miyoko’s Creamery has some sliced options that are very good, as well as some cream cheese alternatives (Miyoko’s). There are many options, so this may take some trial and error before you settle on brands you like. You are not going to match some of the exotic cheeses from Europe and if you are partial to Velveeta, we can’t help you here.

Butter alternatives have increased rapidly, as well. If in doubt, try Miyoko’s. Costco has 2 packs. Some of the bigger companies are getting into plant-based spreads. I recommend trying the smaller brands first. Miyoko’s 8oz butter spread is $6.99 vs organic butter around $5.99-$6.99 for 16 oz. Earth Balance ($4.99 for 15 oz.) and Kite Hill have some great options, as well.
Forager yogurt ($4.94 for 24 oz vs $3.99-5.49 for 32 oz organic whole milk yogurt). I often see the Forager brand at Costco.

Sales of plant based dairy and egg alternatives is expect to be $5.2Billion, up from $4.3B in 2020 according to Packaged_Facts, a market research firm. Just the dairy market, not including eggs, in 2024 is expected to be around $1Trillion worldwide, so we have a long, long way to go.

The National Institute of Health (NIH) defines the microbiome this way:

“The microbiome is the collection of all microbes, such as bacteria, fungi, viruses, and their genes, that naturally live on our bodies and inside us. Although microbes require a microscope to see them, they contribute to human health and wellness in many ways. They protect us against pathogens, help our immune system develop, and enable us to digest food to produce energy. Some microbes alter environmental chemicals in ways that make them more toxic, while others act as a buffer and make environmental chemicals less toxic.

The critical role of the microbiome is not surprising when considering that there are as many microbes as there are human cells in the body.  The human microbiome is diverse and each body site – for example, the gut, skin, and oral and nasal cavities – is home to a unique community of microbes.  A person’s core microbiome is formed in the first few years of life, but can change over time in response to different factors including diet, medications, and a variety of environmental exposures.

Differences in the microbiome may lead to different health effects from environmental exposures and may also help determine individual susceptibility to certain illnesses. Environmental exposures can also disrupt a person’s microbiome in ways that could increase the likelihood of developing conditions such as diabetes, obesity, cardiovascular diseases, allergies, and inflammatory bowel disease.”

The microbiome, which I’d never heard of until a few years ago, is now getting a lot of attention as doctors and scientists learn that it not only affects stomach issues such as acid reflux, irritable bowel and other digestive disorders, related only to what one eats and drinks.  It is being shown that stress and anxiety (stress leads to more stomach issues and stomach issues lead to more stress) and a variety of environmental issues are inter-related, as well.

Of course, what we eat and drink has a huge affect on our microbiome or “gut health” and a whole new medical and naturopath industry has been created as a result of the health issues people are having.  Fortunately, we are hearing that many people have been able to switch their diets, weaning themselves off of highly processed foods and in many cases moving to a plant based diet.

If you have a serious stomach health issue, please see a medical professional to help you sort through the myriad of information, but don’t think you have to accept a lifetime of taking traditional pills.

I was suffering from frequent bouts with acid reflux, to the point of having an endoscopy to check the damage to my esophagus and starting a prescription for a common acid reflux drug.  I was concerned with the long-term affects of the drug and didn’t really want to take any meds anyway, so I am fortunate to have (easily) weaned myself off of the drugs and endoscopies, through a plant based diet.  I didn’t eat too much in the way of processed foods, except those darn deserts, but I did eat a bit too much on occasion and sometimes snacked too late at night.  It seemed I got the acid reflux after the “best” meals.  It was probably the great sauces and the 3^rd helpings of meat that got me.  I have not had to become a ‘hard core vegan’ to kick acid reflux, meaning we still eat meat or dairy when we travel or eat at a friend’s house, but then I can’t say I miss meat or cheese either.  There are too many great plant based alternatives out there.

There are a couple of things that can give you some temporary relief:

1. Try not to eat to close to bedtime.  This is what got me in trouble.
2. If you have reflux now or have a rich meal coming up, instead of pills, drink a Kombucha.  Kombucha is a fermented tea so, if you don’t like caffeine, try GT’s ( GTs ) Kombucha.  We love it.
3. Other fermented foods such as sauerkraut, kimchi may help

It pains me to mention this, but the experts always recommend cutting out alcohol.  Since I have not done this, I guess I can’t tell you how well that works.

The science of the microbiome, or gut health, is very extensive and complex.  We will bring you more information as we learn more.