Deceiving Headlines, Veggies For Women & A Natural Nightcap - Goodness Me!

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Deceiving Headlines, Veggies For Women & A Natural Nightcap

Topics Mentioned:

Introduction (00:00 – 05:16)

First Segment: Trending Topics

First Topic (05:17 – 14:05): Are vegan proteins better than meat proteins?

In a long-term study, researchers from California and France looked at whether protein from nuts and seeds might promote better heart health than protein from meat. Is this good news for vegans and bad news for people who like to make fun of them? Or do the findings leave our hosts with more questions to consider? Janet and Emily look beyond the headline to explain the study, and how the study itself is different from what the headlines might lead us to believe.

  • The study authors were specifically focusing on the proteins, not the vegan diet as a whole, and don’t specify what other factors were in play, e.g. were they processed meats? What other sources of protein were consumed? What was the rest of the diet like – clean and real? High in sugar? Supported by lots of vegetables?
  • Where might the ‘sweet spot’ be?

Link to articles: https://www.independent.co.uk/life-style/health-and-families/vegan-protein-healthier-nuts-seeds-meat-heart-disease-study-california-france-a8291506.html

Note that the ‘plant-based’ diet in this second report is actually not vegan, but more like a Mediterranean diet because it includes fish:

https://www.independent.co.uk/life-style/health-and-families/plant-based-diet-heart-failure-risk-reduce-scientists-eating-food-ingredients-a8054016.html

Link to Studies: https://academic.oup.com/ije/advance-article-abstract/doi/10.1093/ije/dyy030/4924399?redirectedFrom=fulltext

Not all plant-based diets come out on top, as there is a wide variation in the nutritional quality of plant foods. This study found the vegetarian diet increased heart problems:

http://www.onlinejacc.org/content/70/4/411?download=true&sso=1&sso_redirect_count=1&access_token

 

Second Topic (14:05 – 22:29): Can Vegetables Ward Off Heart Disease?

Research has shown that eating broccoli, cauliflower, cabbage, and Brussels sprouts can be particularly beneficial for elderly women, decreasing the likelihood of stroke and heart disease. They compared five categories of healthy vegetables in this study (hey! Healthy vs. healthy for a change!), and saw a positive correlation between cruciferous vegetables and corotid artery thickness. Is the study strong enough to make cruciferous vegetables a high priority in your diet? Janet and Emily talk about what these veggies can do for your body!

  • Emily’s favourite ways to prepare these vegetables include steamed broccoli with butter and salt and fermented cabbage products like sauerkraut. Her children love broccoli, but she has to sneak cabbage into their meals!
  • Janet loves pureeing cauliflower in soups to offset carbs brought in by things like lentils while adding some body to the dish; sautéing cabbage in butter with onions, garlic, and toasted sesame; and Brussels Sprouts! If you’re not a fan of the last veggie, a good way to prepare it is to cut them in half and sauté them, rather than boiling them until they’re mushy. You’ll find a great recipe in Janet’s book Share Goodness on page 32.

Link to article: https://www.theguardian.com/australia-news/2018/apr/05/eat-your-brussels-scientists-say-vegetable-provides-heart-benefits-to-older-women

Audience Questions

Second Segment: Audience Questions

Question (23:51 – 33:34): “I wanted to know how you make a Calm magnesium drink that tastes good for before bed. I need to get back to an early bed, early rise schedule - I have been on a couch watching Netflix and eating chips- and this has to get turned around. So getting back to a regular sleep schedule will be helpful I think.”

Natural Calm is a very absorbable form of magnesium citrate, and Janet recommends taking it in hot water while you’re settling down for bed. The flavoured powders are sweetened with Stevia, and taste good; it also comes Unflavoured for those who wish. You can liven up a cup of Unflavoured Natural Calm by squeezing a little lemon into it. Drink it on a daily basis to help with persistent issues that can be related to sleep and stress!

Other ways to help you relax before bed:

  • Melatonin
  • Don’t eat in the evening… but if you do, find evening snacks that won’t drive up cortisol levels before bedtime and disrupt your sleep. Some of Emily’s favourites include toasted pumpkin seeds, slices of raw cheese, naturally raised cured meats, and Edward & Sons Toasted Black Sesame crackers.
  • When we’re under stress, we can crave salt, which sends our brains the wrong message about the kind of snacks we need. We try to satisfy these cravings with junk food, but it’s important to ingest natural sources of clean salt. Adding a little salt to nuts and seeds can cut cravings, so add some olive oil and salt to toasted pumpkin seeds, for example.

Recipe (33:35 – 38:35): White Fish with Almond Flour Coating

Here is a simple, quick main dish that is tasty and healthy. The almond flour coating contributes monounsaturated fats, the same type as in olive oil. Though not as crispy as breaded fish, it is very flavourful and produces a tender result. I’m testing this out on my non-fish-loving husband tonight. Listen in next week to see what happens!

Combine the almond flour and seasonings in a shallow dish. Dip the fish filets in the almond mixture, patting lightly as needed to coat.

Over medium heat, add ghee to the pan. Sauté the fish about 5 minutes on the first side and 3-4 minutes on the second side, depending on thickness, until it flakes easily with a fork.