October 19, 2018 Dr. Neal Barnard
Burger King just confirmed that meat and cheese don’t just cause nightmare diseases—they actually cause nightmares. The fast-food chain just launched its Nightmare King sandwich, which it says is “clinically proven to induce nightmares.”
The company says it conducted a scientific study over 10 nights with 100 participants who ate the Nightmare King—a quarter pound of beef, a chicken fillet, cheese, bacon, mayonnaise, and onions on a green sesame seed bun—before they went to bed. Nightmares increased after eating the sandwich.
Of course, nightmares aren’t as scary another sleep-related consequence of fatty animal products: sleep apnea, which can be caused by obesity and is linked to high blood pressure, type 2 diabetes, and other health conditions. A recent study found that participants who consumed high-fat diets experienced more severe sleep apnea compared to those who consumed diets with less fat. More than two servings of dairy a day and processed meat intake also worsened symptoms.
But rest easy, a plant-based diet can provide sweet dreams. One study found that diets rich in fiber and low in saturated fat can lead to deeper, more restorative sleep. It’s not uncommon for people who have improved their diets to report that they feel energized during the day and sleep better at night. When reporter Jere Downs traded greasy burgers and fries for green smoothies and chickpea sandwiches on a vegan challenge, she reported that her “sleep is deep and uninterrupted. My eyes pop open at 6 a.m.”
So nix the Nightmare King and try our Good Night’s Sleep Garbanzo Bean Burger instead.
Leaving meat, dairy, and the other drivers in the dust, vegan racing phenomenon Lewis Hamilton is racing his way toward another Formula One World Title!
Hamilton started a vegan diet in September 2017 after watching What the Health, a documentary about the detrimental health effects of meat and dairy products. After adopting a plant-based diet, Hamilton not only started to feel better, but he was racing better than ever!
“I feel the best I have ever felt in my 32 years, energy is super high, can lift more weight in the gym, skin is in better condition, feel light, never bloated, feel fresh. … Am disgusted by what’s in the foods I used to eat such as meat,” he wrote on Instagram.
Hamilton joins a growing number of athletes who are fueling their performances with a vegan diet. A plant-based diet, which emphasizes whole grains, fruits, vegetables, and legumes, provides healthy complex carbohydrate for energy, balanced with the protein and fat the body needs for training sessions and competition.
Guest post by Lee Crosby, R.D.
In 2010, my doctor found some suspicious spots in my left breast. A biopsy showed they weren’t cancer, but that I had a higher risk for cancer down the road. My doctor also found a “thickened” area in my right breast she wanted to keep an eye on.
I was only 30 years old, so that got my attention! I was determined to do everything I could to reduce my future risk. While no eating pattern gives 100 percent protection against cancer, I was impressed by research showing that plant-based diets cut cancer risk. I also took up exercise. And all was well for many months.
Then I fell off the wagon. It’s a long story, but I stopped exercising and went back to eating meat. And that "thickened" area they’d been following—which had been stable when I was plant-based. It doubled in size in just four months of eating meat.
Within a week, I was under the knife having a lumpectomy. The results came back “atypical,” or one step before cancer.
Needless to say, I got right back to eating a plant-based diet! I even went back to school to become a registered dietitian, having personally experienced the power of nutrition. It’s been four years since my last surgery, and so far all reports are clear.
While having breast issues was stressful, I’m grateful for the knowledge I’ve gained about reducing breast cancer risk, and I try to pass it along as useful tips for my family, friends, and patients. While research is still developing in the field of diet and disease prevention, this much I know for sure: Wearing a pink ribbon to raise awareness of breast cancer is good, but doing what we can to reduce our risk of getting the disease or having a recurrence is even better.
The World Health Organization has determined that dietary factors account for at least 30 percent of all cancers in Western countries and up to 20 percent in developing countries. The consumption of high-fat foods such as meat, dairy products, fried foods, and even vegetable oils causes a woman’s body to make more estrogens, which encourage cancer cell growth in the breast and other organs that are sensitive to female sex hormones. But taking these three steps can help you reduce your risk:
Beta-carotene, a type of carotenoid and cancer-fighting antioxidant, is a colorful pigment found in orange and red fruits and vegetables. The Institute of Medicine recommends women consume 3 to 6 milligrams of beta-carotene each day. Beta-carotene inhibits oxidation and protects the body from free radicals, which can damage the cells and lead to cancer and other chronic illnesses. Recipe: Zippy Yams and Bok Choy
Cruciferous vegetables—including arugula, Brussels sprouts, and cauliflower—are packed with phytochemicals called indoles and isothiocyanates, which may help reduce breast cancer risk by decreasing the production of “bad” estrogen (16-alpha-OHE) while increasing levels of “good” estrogen (2-OHE). Recipe: Kale and Mango Salad
3. Try Meatless Mondays or Eliminating Meat
The high fat content of meat and dairy products increases hormone production, increasing the risk of hormone-related cancers such as breast and prostate cancer. Meat also contains animal protein, saturated fat, and, in some cases, carcinogenic compounds such as heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH) formed during the processing or cooking of meat. Recipe: Tempeh Sloppy Joes
The Philadelphia Flyers just introduced Gritty, the hockey team’s new hot-dog-loving mascot. Well, I have some news for Gritty: Hot dogs don’t love you back. So skip Flyers Dollar Dog Night to protect yourself from colorectal cancer.
Hockey is no place for hot dogs. The World Health Organization says hot dogs and other processed meat—like pepperoni, bacon, and deli meat—are “carcinogenic to humans” and major contributors to colorectal cancer. In fact, eating just one hot dog a day can increase cancer risk by 18 percent. The World Cancer Research Fund (WCRF) and the American Institute for Cancer Research (AIRC) agree and say that “the evidence on processed meat and cancer is clear-cut.”
Gritty’s hot dog habit also sends a dangerous message to his younger fans, who are at greater risk of colorectal cancer than earlier generations. The American Cancer Society says that high consumption of processed meat and low consumption of fruits, vegetables, and other dietary fiber are contributing risk factors.
So let’s encourage Gritty and his fans to stick it to colorectal cancer by dropping the hot dogs.
Middle-aged adults are being especially hard hit by heart disease, according to the Centers for Disease Control and Prevention. So it just launched Million Hearts to help prevent a million heart attacks and strokes by 2022. The initiative encourages people to eat a heart-healthy diet, get physically active, and quit smoking. Good advice. But the CDC’s Million Hearts Initiative should be clear that the heart-healthiest diet is a plant-based diet.
The CDC says that about 16 million heart attacks, strokes, and related events could happen by 2022, but that 80 of premature heart disease and strokes are preventable by focusing on what it calls the ABCS of heart health: Aspirin use when appropriate, Blood pressure control, Cholesterol management, and Smoking cessation.
Well, research shows that eating more fruits, vegetables, grains, and beans, and avoiding meat, dairy products, and eggs—which are packed with saturated fat and cholesterol—is the best prescription for blood pressure control and cholesterol management.
In fact, my colleagues and I recently published a scientific review in Progress in Cardiovascular Diseases that looked at multiple clinical trials and observational studies and found that a plant-based diet:
- Reduces the risk of death from cardiovascular disease by 40 percent.
- Reduces the risk of coronary heart disease by 40 percent.
- Fully or partially opens blocked arteries in up to 91 percent of patients.
- Reduces the risk of hypertension by 34 percent.
- Is associated with 29 mg/dL and 23 mg/dL lower total cholesterol and LDL-C levels, respectively, compared with non-vegetarian diets.
Of course, plenty of other research shows similar benefits. So if the CDC wants to help prevent 1 million heart attacks by 2022, a plant-based diet is good medicine.
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Burger King Study Confirms Meat Is a Nightmare - October 19, 2018
Vegan Formula One Driver Lewis Hamilton Races to Fifth World Title - October 17, 2018
Three Ways to Reduce Breast Cancer Risk - September 30, 2018
Philadelphia Flyers Mascot Should Drop the Hot Dogs to Fight Cancer - September 25, 2018
CDC Should Prescribe Plant-Based Diet for Middle-Aged Hearts - September 10, 2018