Enjoying a Plant-Based Diet

One of the most powerful steps you can take to improve your health, boost energy levels and reduce your impact on our environment, is to move to a plant-based diet. Many scientists praise the health benefits of transitioning towards a plant-based diet over meat and processed foods. Moving in this direction can help achieve better health and easier weight management while enjoying a variety of delicious meals. And living in Michigan, many resources for locally grown vegetables and fruits are available right here in our community.

The best part, you don’t have to completely change your diet to make a difference. Start off by making adjustments to some of your favorite recipes. Try adding rice, beans or other hearty vegetables in place of meat in a soup or casserole recipe. Substituting plant-based milk alternative in your recipes and for daily use is just one small way you can have an affect. As you become more accustomed to these changes, you’ll find plant-based meals can be just as delicious, healthier and have less impact on our planet.

View the presentation by Dr. Bob Breakey on Plant-Based Health from AFFEW’s November 12, 2020 VIRTUAL Annual Meeting.

Dr. Bob Breakey’s Eight Keys to Health and Success

Eat for Health | Choose abundant vegetables, whole grains, fruits and all types of beans, along with some nuts and seeds (including 2 TBSP of ground flax seeds) daily. Minimize, and ideally eliminate, animal foods – meat, dairy and eggs — and minimize refined sugar, oils and other processed foods. Fill your pantry with health supporting foods and make a conscious choice to eat when you are hungry and to choose foods with both great taste and great nutritional value.

Drink Water | Water is our natural beverage and thirst quencher and makes up about 70% of our bodies. Beverages with caffeine, alcohol, sugar, fat and/or a host of artificial ingredients slow you down, interfere with sleep cycles, increase the risk for obesity and should be enjoyed only on occasion.

Avoid Cow’s Milk | Cow’s milk and its associated foods: Cheese, yogurt and ice cream, are derived from “nature’s perfect food for baby cows” and are a totally unnatural component of human nutrition. No other mammal drinks milk after infancy, and most of the world’s human population has “lactose intolerance” meaning they get diarrhea and bloating right away if they drink milk. Cow’s milk is more than half fat, high in saturated fat and cholesterol and most of the rest (70%) is sugar. Milk proteins contribute to allergy, autoimmune disease, chronic kidney disease, mucus production, acne, osteoporosis and the promotion of breast, colon and prostate cancers. Cow’s milk always contains bovine estrogen and is nearly always contaminated with antibiotics, growth stimulants, bovine leukemia virus, pus cells and environmental toxins. Many other non-dairy alternatives are now readily available (i.e. soy, rice, coconut, cashew, flax or almond “milks”, cheeses, yogurts and ice creams). Calcium needs are easily obtained by eating “beans and greens”.

Eat Fiber | Health supporting whole foods contain dietary fiber. Avoid white bread, white rice and white pasta that are just metabolized quickly to sugar once they hit your digestive system. Whole grains like oats, brown rice, and whole grain breads, pastas and cereals are much more slowly digested providing consistent energy for your cells and abundant additional nutrients. They also support healthy bowel bacteria that help with hormone balance, detoxification of several toxins, overall colon health and immune function. Eat a broad variety of whole plant foods for the greatest effect and lower your risk of diabetes, heart disease and several cancers. Think “fiber in every bite” with plenty of vegetables, fruits, beans and whole grains while avoiding animal and processed foods that are devoid of fiber.

Be Active | Walk, run, dance, swim, jump, cycle, skate, ski, lift or whatever else gets you moving. Play and make it fun! Make daily physical activity a regular part of your routine and aim for 150 minutes of moderate exercise per week (think an average of 30 minutes 5 days/ week). Choose activities you enjoy that help you stay with your plan. Use stairs instead of elevators, park further away when you drive, and whenever you get the chance, “take the scenic route” under your own power.

Your Environment Matters | Avoid poisons and contaminants in your body by not smoking anything. Also, avoid even second or third hand smoke or tobacco exposure of any kind. Avoid other “recreational drugs”—they are a “dead end”. Choose foods low on the food chain and eat organic when practical. Use a good solid carbon water filter for clean drinking water and limit the use of pesticides and other toxins in your home environment.

Sleep Well | Plan time for 7 to 8 hours of sleep per night and develop good sleep hygiene habits: Develop a “wind down routine” an hour before bedtime with relaxing activities (no TV or Internet), a regular rising time each day, avoid caffeine, nicotine & alcohol, use your bed for sleeping only, limit naps and control your sleeping environment. With a good restful night’s sleep, you will enjoy more energy, improved concentration and better overall health.

Make Time to Relax & Play! | Stress is a part of life, but you can manage and harness it for the good by finding balance, prioritizing your responsibilities, setting and writing down challenging but attainable goals and making time for whatever form of adventurous play and/or peaceful relaxation that will help you to optimize your enjoyment. Make time for laughter, love and being with friends, family and others who share these same goals!

Download more Lifestyle Medicine Resources from Dr. Bob Breakey on Plant Based Health.

Below are links to a variety of plant-based recipes and more information on this healthy lifestyle.

Websites

Books

  • “How Not to Die” Michael Greger MD
  • “How Not to Diet” Michael Greger, MD
  • “How to Survive a Pandemic” Michael Greger, MD 
  • “Reversing Diabetes” Neal Barnard, MD
  • “Forks Over Knives Plan” Alona Pulde and Matthew Lederman
  • “Eat to Live” Joel Fuhrman, MD
  • “The Pleasure Trap” Douglas Lisle, PhD
  • “The Cheese Trap” Neal Barnard, MD
  • “The Whole Heart Solution” Joel Kahan, MD
  • “Whole” T. Colin Campbell, PhD
  • “Prevent and Reverse Heart Disease”- Caldwell Esselstyn, MD
  • “The Starch Solution” John McDougall, MD
  • “Empty Medicine Cabinet” Dustin Rudolph, PharmD
  • “Proteinaholic” Garth Davis, MD
  • “The End of Diabetes” Joel Fuhrman, MD
  • “Fiber Fueled” Will Bulsiewicz, MD

Do you have a link to a favorite plant-based recipe or website you’d like to share? Fill out the form below and we’ll post it after review.




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    Community Pride

    AFFEW and the City of Ludington are inviting Families (people that live in the same household) to help out with a few projects. Please practice social distancing and mask wearing. Post a picture of your family on AFFEW’s Facebook page after your project is done! Thanks for helping our Community! 

    Garlic Mustard Pulling at Cartier Park

    Each spring, large patches of Garlic Mustard pop up near the the dog park and by the gazebo in Cartier Park. You can help eliminate this invasive species by pulling and properly disposing of it.

    Bring water, gloves and wear long pants, long sleeved shirt and closed toed shoes. Pull garlic mustard from the ground, by the stem, trying to get all the roots out. Place the garlic mustard plants into a doubled plastic garbage bag. Note:  If the garlic mustard plants have seeds on them, try to keep the seed on the plant and in the bag!! Place the double bagged garbage bags in the garbage cans at the park or in your own garbage can at home. Visit the Midwest Invasive Species Network (NISIN) for more information on Garlic Mustard.

    Pick-up Trash Around Town and the Beach

    Ludington is renown for its great hometown atmosphere and beautiful beaches. Pitch in and make a difference in our community! Wear gloves for your protection and bring a plastic grocery or garbage bag. Walk around town or at the beach and pick up garbage only.  Be careful about glass and/or syringes. No need to collect organic matter, (sticks, dead fish, feathers, leaves, etc.) Thank you for helping keep our community beautiful!

    Don’t forget to post a group photo on AFFEW’s Facebook Page of your amazing accomplishments!

    Invasive Species Program

    April – October | Last Tuesday of Each Month | 6:30 pm – 8:30 pm

    Due to Covid-19 we have postponed AFFEW group outings until July. Visit our Community Pride page for suggestions on how you and your household can work on projects on your own.

    Help treat and remove a variety of invasive plants species at Cartier Park. A discussion to help identify these plants will take place. Meet at the Ludington Central Bark Park at the end of Rath Ave. Bring water, gloves and wear long pants, long sleeved shirt and closed toed shoes. Event will be held in fair weather, and sometimes wraps up early, depending on site conditions.

     

    Household Hazardous Waste Day

    Saturday, August 15th | 9 am-1 pm

    Mason County Road Commission Building Scottville, Michigan

    On the 3rd Saturday in August, AFFEW partners with the Mason-Lake Conservation District to collect hazardous waste. We provide financial support through proceeds from our Native Plant Sale and volunteers for this important annual event. Participation for Mason County residents is free, $10 donation is recommended. Visit the Mason-Lake Conservation District’s website for a list of accepted items.

    Thank you to everyone who helped out to make it an overwhelming success!

    Native Plant Sale

    Saturday, June 13 * 9:30 am-12 pm

    Rotary Park, Ludington

    Thank you everyone for your support of AFFEW’s Native Plant Sale! It was a huge success again this year. We added just under 1000 native plants to our community! We’ll be back again next summer on June 12, 2021.

    Help protect our species by gardening with native plants! AFFEW will offer a variety of native plants for sale in early June. These important plant species provide nectar, pollen, and seeds that serve as food for insects, birds and animals. They also require minimal maintenance and the deep root system of native plants absorb more water than a traditional lawn.  AFFEW will partner with Birdsfoot Native Nursery to bring these amazing plants to YOU!

    On the day of the sale a variety of safety procedures will be observed to assure the safety of volunteers and attendees. The day will be split between preorders and those purchasing that day. All volunteers will wear face masks while working the event. Hand sanitizer will be available for volunteers and the public. Individuals attending the event are strongly encouraged to wear a face mask for their safety and that of others. Social distancing will be required throughout the event. Thank you for your understanding and support of these necessary safety procedures.

    Many Native Plants to choose from…

    Over 50 species of native plants will be available the day of our sale! Choose from shrubs, grasses and a large variety of beautiful flowers.

    The butterflies, birds and insects will appreciate you adding this to your landscape! We’ll have experts at the sale that can help you choose the right variety for your garden.

    Earth Day Celebration Goes VIRTUAL

    Due to our concerns for the safety of the public and volunteers during Covid-19, AFFEW’s board of directors have cancelled the April 18 Earth Day Celebration.

    Instead we have listed below several resources from organizations that will host virtual events to celebrate the 50th anniversary of Earth Day. We can still make a difference as we stay home and be safe! 

    Helpful websites to visit during this time:

     

    Movies:

    Webinars & Podcasts:

    Kids Websites & Podcasts:

    10 Things YOU can do to make a difference in your home today and every day!

    1. Clean up your neighborhood, remembering social distancing.
    2. Go through your clothes or “things” and really reflect on what you use, need.
    3. Donate or give to someone when able to.
    4. Recycle metal?
    5. Reduce your use of items! Try to reduce plastics.
    6. Bake or make food from scratch, DIY lotions, etc
    7. Start composting, planning a native plant or vegetable garden.
    8. Eat vegetarian at least once a week.
    9. Plant a tree or two! (Contact Julia Chambers for free native tree seedlings)
    10. Use “green” supplies.

    Invasive Species Program

    April – October * Last Tuesday of Each Month * 6:30 pm – 8:30 pm

    Help treat and remove a variety of invasive plants species at Cartier Park. A discussion to help identify these plants will take place. Meet at the Ludington Central Bark Park at the end of Rath Ave. Bring water, gloves and wear long pants, long sleeved shirt and closed toed shoes. Event will be held in fair weather, and sometimes wraps up early, depending on site conditions.