Side Survival

“I skip to the ‘sides’ section of the menu and order three to six sides depending on whether I’m with my wife. We’ll get whatever is plant-based and healthy–carrots, potatoes, broccoli–and look for hidden sides on the menu, too. For example, we recently went to a restaurant and noticed that mushrooms accompanied the steak entree, so we asked the server to bring us a side of mushrooms. They were delicious!” —Shivam Joshi, MD, board-certified internal medicine physician at NYC Health + Hospitals/Bellevue and clinical assistant profession of medicine at NYU Grossman School of Medicine

Ask the Chef

“I’ve found that chefs welcome the chance to be creative in the kitchen to accommodate my palate and dietary preferences. I simply ask the chef to come up with something that features whole plant foods, skips added oil or incorporates it sparingly, and doesn’t have any added salt. Across every cuisine, an absolutely delicious dish can be created with whole grains, gorgeous vegetables, plump beans or hearty legumes, and herbs and spices. I’m rarely disappointed.” —Michael Greger, MD, author of How Not to Die and The How Not to Die Cookbook

Call Ahead

“Calling ahead makes your evening more enjoyable. You won’t have to worry about trying to explain your preferences to the waiter and holding things up for the others you are dining with. When there are limited options, I order a salad with as many toppings as possible – avocado, nuts, seeds, quinoa, chickpeas, sweet potato. I aim to add a starch and a protein to make the salad a complete meal. If I know that the add-ons will be very limited, I bring my own nuts and seeds to sprinkle on.” —Brenda Davis, registered dietitian and nutritionist, speaker, and co-author of Plant-Powered Protein

Go Global

“Try dining at restaurants with global flavors. Mexican, Thai, Indian, and Chinese restaurants tend to have plant-forward menus with lots of interesting flavors. Before going, it’s always helpful to look at the menu to give you a sense of what’s available so that you can be comfortable asking for special requests–like asking for veggies steamed with water instead of oil and brown rice instead of white. You don’t want to be in panic mode when the server is taking orders!” —Chef Katie Simmons, plant-based personal chef and creator of Plants-Rule

Customize Items and BYO

“I look at the menu and see if I can find something to satisfy my hunger, then I’ll ask to customize it. For example, I’ll order a side of corn tortillas to dip into salsa instead of fried chips, or a burrito—hold the chicken, cheese, and sour cream, and instead prepare it with black beans, rice, pico de gallo, steamed kale, guacamole, and caramelized onion. Sometimes I bring what I want, like a side of finely diced kale and homemade 3-2-1 salad dressing (3 Tbsp. balsamic vinegar + 2 Tbsp. Dijon mustard + 1 Tbsp. maple syrup).” —Rip Esselstyn, host of PLANTSTRONG podcast and author of The Engine 2 Diet and Plant-Strong

Know Your Go-To’s in Every Cuisine

“If I go to an Asian restaurant, steamed vegetables and brown rice with a little soy or hot sauce is enough for a flavorful meal–and often you can find steamed tofu, edamame, vegetable sushi or fresh vegetable rolls wrapped in rice paper. New York-style delis usually have vegan soups like lentil or pasta fagioli. Steakhouses always have baked potatoes, steamed vegetables, and salads, ordering the dressing on the side. Even many Wendy’s carry baked potatoes and steamed broccoli.” —Chef Darshana Thacker Wendel, author of Forks Over Knives: Flavor! and lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan

Keep It Simple

“My go-to order is salad, sweet potato fries, or rice and beans.” —Torre Washington, all-natural vegan bodybuilder and coach

Pros Share Their Favorite WFPB-Friendly Restaurants

Check out these restaurants and vegan dishes that have won over the hearts of even the most refined WFPB palates.

Handlebar in Chicago

“Handlebar in Chicago blew my mind when I first went vegan. I love their Black Bean Tostadas, Green Meanie Sandwich, and the Black Bean Maduro is out of this world. Plus, when you’re craving vegan cake or oatmeal cookie, their desserts are the perfect treat. It’s still one of the places I’ll take my non-vegan friends for an awesome meal.” —Chef Katie Simmons, plant-based personal chef and creator of Plants-Rule

Love.life in Los Angeles

“Love.life is a new Culver City restaurant with tons of delicious oil-free vegan dishes, including some salt-free, refined-sugar-free, and gluten-free options. It’s a must-visit for any WFPB eaters in the greater Los Angeles area.” —Courtney Davison, managing editor for Forks Over Knives

Star of Siam in Los Angeles

“Star of Siam in Los Angeles. They make vegan pho and we ask that they not put fried onions in it so that it is oil-free.” —Chef Darshana Thacker Wendel, author of Forks Over Knives: Flavor! and lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan

Luanne’s Wild Ginger in New York City

“One of my favorite places to go after work in Manhattan is Luanne’s Wild Ginger on Broome Street in Little Italy. My favorite dish is the Malaysian Curry. It’s hearty, delicious, and healthy!” —Shivam Joshi, MD, board-certified internal medicine physician at NYC Health + Hospitals/Bellevue and clinical assistant profession of medicine at NYU Grossman School of Medicine

Casa de Luz in Austin

“My favorite dining-out spot is Casa De Luz, a local macrobiotic community in Austin. I’ve been going to it since 1991. It has the cleanest SOS (sugar, oil, salt)-free plant-based food in the country, it’s affordable, and the ambience is second to none. Every meal starts with the soup of the day, followed by a salad plate and the main course, a combination of grains, beans, and vegetables, with fermented veggies and a spectacular array of sauces.”

—Rip Esselstyn, host of PLANTSTRONG podcast and author of The Engine 2 Diet and Plant-Strong

Araya’s Place in Seattle

“My all-time favorite is Araya’s Place in Seattle with its all-you-care-to-eat Thai buffet that is—are you ready?—all plant-based! What do I eat there? Everything. A favorite is tom yum soup packed with steamed broccoli.” —Michael Greger, MD, author of How Not to Die and The How Not to Die Cookbook

The post What WFPB Pros Order When Dining Out, Plus Restaurant Recs appeared first on Forks Over Knives.

1. Close Windows and Doors

It may be tempting to let in fresh air, but the ripple effects from pesky pollen, which can settle into furniture, carpet, and bedding, overshadow any joy from springtime breezes. “The principal strategy of treating allergies is always avoidance, trying to limit what’s triggering the symptoms,” says Michael C. Hollie, MD, an allergy and asthma specialist in Chattanooga, Tennessee, and a board member of the T. Colin Campbell Center for Nutrition Studies. “If we can do that, then you don’t have to [turn to] medications.”

2. Clear Your Tracks

For pollen that sneaks in anyway, try an air purifier with a HEPA filter, which can remove 99.97% of airborne particles. In a study in Allergy & Asthma Proceedings researchers found that by using an air-filtration device in the bedroom, 77% of patients with ragweed allergies measured significant improvements in nasal symptoms, quality of life, and daytime sleepiness. Be sure to periodically change out the HEPA filter according to manufacturer guidelines.

3. Take Plenty of Showers

Any pollen lingering on your hair or clothes can spark symptoms. A quick fix is changing your clothes after spending time outdoors. But nonnegotiable is a nightly shower, with a thorough hair-washing, before climbing under the covers. “You don’t want to carry that pollen to bed with you and for it to get into your bedding,” says Hollie.

4. Rinse with a Nasal Wash

Saline washes flush pollen, mucus, and inflammatory mediators out of the nasal passages. “The majority of my patients get a lot of relief,” says Hollie. In fact, a meta-analysis of 10 studies in the American Journal of Rhinology & Allergy found a nearly 30% improvement in nasal symptoms and quality of life, and a 62% reduction in medicine use with regular nasal washing. For convenience try a premade solution (like NeilMed Sinus Rinse Kit or Arm & Hammer Simply Saline Allergy and Sinus), or make your own (see below).

Make Your Own Nasal Wash for Seasonal Allergies

Here’s how to make your own nasal/sinus wash at home to combat seasonal allergies, courtesy of the American Academy of Allergy, Asthma, and Immunology.

Ingredients

• 3 tsp. iodide-free salt (with no anti-caking agents or preservatives)
• 1 tsp. baking soda

Instructions

1. Mix together salt and baking soda. Store in an airtight container.
2. When ready to use it, dissolve 1 teaspoon of the mixture in 1 cup lukewarm boiled or distilled water. Administer using a clean nasal bulb, syringe, squeeze bottle, or neti pot.
3. Repeat daily as needed up to three times a day.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post 4 Drug-Free Ways to Fight Seasonal Allergies appeared first on Forks Over Knives.

Why Compost? The Environmental Benefits 

More than 40 percent of waste sent to landfills is compostable, according to EPA estimates. When you trash food scraps, paper products, and yard waste, nutrients that could be nourishing the soil instead sit in landfills. As this “garbage” decomposes without oxygen, it releases methane, trapping heat in the atmosphere. Composting doesn’t only mitigate climate change; it also replaces chemical fertilizers, prevents erosion, and bolsters crop quality. 

Compost is even richer when it comes from a kitchen built around a diversity of plants. “Variety of nutrients is a big benefit to compost,” says Jessica Bombar, a master composter with the Solana Center for Environmental Innovation in Encinitas, California. According to CompostNow, our Atlanta collection service, in two years, my family has diverted 900 pounds of waste and 100 pounds of methane.

Ways to Compost

Whether you live in a city high-rise or grow your own garden, there’s a composting option to fit your needs.

Easy Peasy: Collect and Donate Your Food Scraps 

This is as simple as curbside garbage pickup. Some parts of the country, like Boulder, Colorado, and the San Francisco Bay Area, offer municipal composting services. In other areas, for a monthly fee, you can sign up for a private weekly service. (Find one in your area at Compost Now.)

Some locations have options to donate finished compost to a farm or to deliver it back to your doorstep. Many farmers markets, community gardens, and local farms also welcome your bucket of food scraps. Cara Mangini, chef and author of The Vegetable Butcher, suggests leaving a bowl on your counter so it’s accessible during meal prep. You can also use an empty cereal box (they’re compostable!) or a pail lined with a compostable bag. Once It’s full, empty it into your collection bin. “It is so easy,” says Mangini, who’s also aboard advisor for Kids That Compost, a collective that facilitates curbside pickup throughout central Ohio and plans to expand to seven states in 2021.

Medium Effort: Make Your Own Compost 

Take food scrap collection one step further and compost at home. One of the most economical and kid-friendly methods (if you don’t mind the yuck factor) is a worm bin. You’ll need red wiggler worms and a covered pail with holes that you can leave under your sink, outside on a balcony or patio, or in your garage. Throw in pieces of moistened napkin, newspaper, or paper towel roll (aka “browns”) with your food scraps, and the worms will do the rest of the work. 

Not into crawlers? Head to gardening stores for composting tumblers, such as the well-rated FCMP Outdoor IM4000 Tumbling Composter. Keep it outside and give it a spin every few days, as aeration is vital to decomposition.

Dirty Work: Create an Outdoor Operation

Traditional backyard composting is inexpensive but requires more space and maintenance. You can buy a bin, request one from your waste service provider, or build your own. It’s a great option for those with grass trimmings, leaves, pine straw, and twigs to throw into the mix. Find a dry, shaded area of your yard where the bin can drain directly into the soil, allowing bacteria, fungi, and worms to enter the pile and play their part as nature’s decomposers. Some TLC is required: It’s important to layer the right ratio of browns to food scraps, turn weekly with a pitchfork, add moisture, and keep it covered to deter pests. Don’t worry though: There are lots of online how-tos to help you troubleshoot, and you may just find garden gloves feel like such a natural fit that you’re inspired to plant your own garden this spring!

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post A Complete Guide to Composting for Beginners appeared first on Forks Over Knives.

“When you make a choice between any two competing ingredients or meals, you’re making important choices that cascade through the global landscape,” says Gidon Eshel, PhD, a researcher who focuses on geophysics, climatology, and agricultural environmental efficiency at Bard College. From land use, to water supply, to greenhouse gas emissions, what you put on your plate has repercussions for the planet. Let’s compare the environmental impacts of meat and plant foods when it comes to each of these key issues. 

Conserving Land 

One of the most straightforward reasons that a plant-based diet is better for the environment is simply that it’s more efficient. Eating plants—instead of eating animals who eat plants—cuts out the enormous environmental burden that goes along with animal agriculture. Raising animals for food “introduces a major extra step of waste relative to the efficiency of us just eating the plant foods directly,” says David L. Katz, MD, MPH, FACPM, FACP, FACLM, co-author with Mark Bittman of How to Eat. “If you just eat the plants, you cut out the middleman.”

Pastures for Livestock

In the United States, 415 million acres, or 18 percent of all U.S. land, is dedicated as permanent pastures to raise livestock, according to research by Christopher Gardner, PhD, who studies human nutrition and food systems at Stanford University. 

Livestock production is the single largest driver of habitat loss, according to research from Florida International University published in 2015 in the journal Science of the Total Environment. In the Amazon, where the rainforest plays an integral role in regulating the world’s oxygen and carbon cycles, cattle ranching accounts for 80 percent of deforestation rates.

Land Used to Grow Crops for Animal Feed

In addition to the land needed for the animals themselves, there’s also the vast amount of land needed to produce crops to feed the animals. In fact, the majority of cropland in the United States is not used to produce food that people will eat but to produce crops that animals will eat. Between 2000 and 2010, 80 percent of the plant proteins produced in the United States were allocated to animal feed, either domestically or abroad. 

Is Soy Destroying the Amazon Rainforest?

You may have heard claims that soy production is destroying the Amazon rainforest. It’s true that soy production has been a leading cause of deforestation in Brazil, but the culprit behind the crisis is a demand for cheap livestock feed worldwide. “Various reports estimate that 70–90% of the world’s soy crop is used to feed livestock and fish, and only 7% is consumed by humans,” Scott Stoll, MD, explains. Learn more here.

Lifting the Burden on the Water Supply

Water is one of the earth’s most precious resources, and tackling water scarcity begins with eating a plant-based diet.

Water Use

There are a variety of reasons why plant-based foods are generally more water-efficient than animal foods. Nearly half of the water consumption in the United States goes toward raising livestock. Drinking water for the animals is only a small portion of the water used: It takes copious amounts of water to produce crops that will go into their feed. A pound of beef can take 1,800 to 4,000 gallons of water to produce. According to the Water Footprint Network, the average water footprint per gram of protein of beef is six times larger than for legumes. 

Water Pollution

Not only does animal agriculture require excessive amounts of water, it also interrupts our waterways. Grazing cattle accelerate soil erosion, choking off streams and wetlands. Excrement from industrial farmed animals can spill over and contaminate surrounding streams, rivers, lakes and ponds, making their way into the groundwater. “It’s a huge problem to manage the volume of waste produced at a factory farm,” says Katz. 

Fertilizers, fuel, and pesticides used to farm crops for animal feed can also contaminate the water supply. When excess nitrogen runoff from fertilizers reaches waterways, it can stimulate the growth of algae. As the algae decomposes it depletes oxygen in the water, leading to dead zones and mass die-offs of marine life.

Reducing Greenhouse Gas Emissions

A 2017 study in the journal Climatic Change found that if every American substituted beans for beef, our country could achieve somewhere between 46 and 74 percent of the greenhouse gas reduction targets set in the Paris Agreement. “The ‘beans for beef’ scenario offers significant climate change mitigation,” wrote the study authors.

Methane

In animal agriculture, the biggest contributors of greenhouse gases are cows, responsible for 65 percent of the livestock sector’s emissions. The climate-altering carbon emissions associated with a single gram of protein from beef are at least 7.5 times higher than those associated with a gram of protein from plant sources, according to a 2019 review in the journal Nutrition Reviews.

Because cattle are ruminants, they ferment their food in a chamber of their stomach during digestion. The process produces methane, a greenhouse gas roughly 30 times more powerful than carbon dioxide. This methane then gets released into the air, along with nitrous oxide and carbon dioxide via cow belches and flatulence. These emissions absorb radiation from the sun and can trap heat in the atmosphere, contributing to climate change. Even stored manure releases methane.

Carbon Dioxide Double Whammy

Trees release carbon dioxide when they’re cut down. Deforestation accounts for about 10 percent of carbon dioxide emissions worldwide, and cattle ranching makes up an estimated 80 percent of deforestation. 

Is Beef from Grass-Fed Cows Better for Environmental Sustainability?

Contrary to popular belief, purchasing meat from grass-fed cattle is not an eco-friendly choice. Clearing land for cattle ranching destroys natural ecosystems and biodiversity. Additionally, because cattle use energy to convert grass into protein, about 10 times the amount of land is needed to produce an equal amount of beef than needed to produce grain, according to the Yale School of Forestry and Environmental Studies’ Global Forest Atlas. 

Additionally, grass-fed cows release even more methane than those raised on grains. “Since grazing animals eat mostly cellulose-rich roughage while their feedlot counterparts eat mostly simple sugars whose digestion requires no rumination, the grazing animals emit two to four times as much methane,” writes Eshel.

What About Seafood?

The commercial fishing industry is the single biggest contributor of plastic in our oceans, with discarded fishing nets alone making up roughly 46 percent of the infamous Great Pacific Garbage Patch.  The industry is also depleting our oceans of marine life, including mammals, killing more than 300,000 dolphins and whales annually as by catch. Learn more here: 5 Key Takeaways from the Viral New Netflix Documentary ‘Seaspiracy’.

Making Your Plant-Based Diet the Most Eco-Friendly

Living a plant-based lifestyle is a win for environmental sustainability. To make an even bigger impact, choose whole, unprocessed foods that are sourced locally when local conditions permit. Shop for seasonal produce in biodegradable, compostable packaging—or better yet, no packaging at all. And aim to reduce food waste by shopping strategically and using what you have. 

The post How Does Following a Vegan Diet Help the Environment? appeared first on Forks Over Knives.

• Heart Attack vs. Cardiac Arrest
• Symptoms of a Heart Attack
• Symptoms of Cardiac Arrest
• Risk Factors and Causes
• Prevention
• Foods to Avoid
• Foods to Eat
• Stories of Survival

Heart Attack vs. Cardiac Arrest

While both heart attack and cardiac arrest impact the heart muscle and are life-threatening, the terms describe different underlying mechanisms. 

What Is a Heart Attack?

A heart attack (myocardial infarction) is a problem with circulation. “A heart attack affects the plumbing of the heart,” explains Columbus Batiste, MD, chief of cardiology at Kaiser Permanente Riverside Medical Center. “The blood supply to the heart muscle is reduced or blocked, leading to damage to the heart muscle, but the heart keeps beating.” The more time that passes before blood flow is restored, the more damage occurs to the heart. Heart attacks can be fatal, but survival rates have markedly improved over the past few decades, thanks to increased prevention efforts and advancements in treatment.   

Complications that can arise after heart attacks include arrhythmias (abnormal heart rhythms), heart failure, sudden cardiac arrest, heart valve problems, and depression, according to the Cleveland Clinic. 

What Is Cardiac Arrest?

Sudden cardiac arrest is a problem with the heart’s electrical system, and it usually strikes without warning. “The heart suddenly stops beating or develops a chaotic beating and no blood is pumped to the rest of the body,” says Batiste. The mortality rate for out-of-hospital cardiac arrests is between 70 and 90 percent, according to the CDC. Survival is possible if treated within minutes using CPR, a defibrillator, or chest compressions, until emergency workers arrive. Survivors of cardiac arrest may have nerve or brain damage. 

Sometimes heart attacks can trigger cardiac arrest, but cardiac arrest does not cause heart attacks, says Batiste. 

Symptoms of a Heart Attack

The earliest sign of a heart attack might be recurrent chest pain or pressure that’s triggered by activity and relieved by rest, according to the Mayo Clinic. Symptoms often start slowly and persist for hours, days, or even weeks before a heart attack. The most common symptoms include:

• Pain or discomfort—that lasts for more than a few minutes or goes away and comes back—in the chest, jaw, neck, back, or abdomen, one or both arms or shoulders
• Breaking out in a cold sweat
• Nausea or vomiting
• Lightheadedness; feeling weak or faint
• Unusual or unexplained tiredness 
• Shortness of breath

About 1 in 5 heart attacks occur silently—i.e., without the person’s awareness—according to the Centers for Disease Control.

Symptoms of Cardiac Arrest

Sometimes cardiac arrest is preceded by chest discomfort, shortness of breath, weakness, or heart palpitations. However, typically there is no warning, so the first signs are drastic:

• Loss of responsiveness 
• Collapse
• No pulse or breathing 

For both heart attack and cardiac arrest, survival odds increase the faster that treatment can be administered. Call 911 immediately. Emergency medical services can begin treatment up to an hour sooner than if you drive to the ER, the American Heart Association notes.. Patients who arrive by ambulance usually receive faster treatment at the hospital.

Risk Factors and Causes

The main cause of heart attack is coronary artery disease. Over time, a buildup of fatty deposits, called plaques, narrow the arteries and impede blood flow to the heart. 

Cardiac arrest typically occurs in a heart that has been damaged by an existing condition, such as coronary heart disease or heart attack. Risk factors for sudden cardiac arrest include:

• High blood pressure
• High cholesterol
• Smoking 
• Diabetes
• Obesity
• Poor diet (see “Foods to Avoid,” below)
• Sedentary lifestyle
• Excessive alcohol use
• Recreational drug use

Preventing Heart Attack and Cardiac Arrest 

According to the Harvard School of Public Health, following a healthy lifestyle may prevent 80 percent of sudden cardiac deaths and 72 percent of premature deaths related to heart disease. “The core to lifestyle change includes what we eat, how we move, and how we rest,” says Batiste. “Each component is essential in achieving heart health and living our best lives.”

The American Heart Association developed seven metrics for heart health. In a study of more than 7,000 people, those who met five or more of these metrics lowered their risk of heart-related death by 88 percent compared with people who met none of these ideal metrics.

• Smoking cessation
• Achieving an ideal body weight
• Maintaining normal blood sugar
• Maintaining normal blood pressure
• Achieving an ideal lipid profile
• Exercise
• Eating a plant-based diet 

Exercise

Exercise strengthens the heart muscle and keeps the arteries flexible to help maintain healthy blood flow. Exercise lowers the risk of heart disease and contributing factors such as obesity, high blood pressure, high cholesterol, and diabetes. 

The American Heart Association recommends working up to at least 150 minutes a week of moderate-intensity aerobic activity (like walking) or 75 minutes of vigorous-intensity aerobic activity (like running). One study in The BMJ found that regular exercise of brisk walking correlated to an over 50 percent reduction in coronary events. Another study found that, compared with active patients, inactive coronary artery disease patients had 2.4-fold increased risk for sudden cardiac death.

Sleep

A study in the Journal of the American College of Cardiology found people who slept fewer than six hours a night had a 20 percent higher risk of heart attack than those who slept six to nine hours. “Taking time to rest and sleep is important to prevent heart attacks and strokes,” says Batiste. 

Foods to Avoid

Eating a diet high in saturated fats, trans fat, cholesterol, and sodium has been linked to heart disease. Research suggests that it is impactful to limit inflammatory foods (meats, fried foods, processed foods, sweets, and sugar-sweetened beverages). “What we eat matters,” says Batiste. In a 2021 study published in the Journal of the American Heart Association, people who ate a diet high in fats, fried foods, processed meats, and sugary drinks had a 46 percent increased risk of sudden cardiac death. 

Drinking too much alcohol can raise blood pressure levels and increase levels of triglycerides, which increase the risk for heart disease. The American Heart Association recommends that women have no more than one drink a day and men have no more than two drinks a day.

Foods to Eat

“Heart health starts with what you choose to put in your mouth,” says Batiste. “Choosing a whole-food, plant-based diet has been proven to improve heart health.” Build your plate around plant foods, including vegetables, whole grains, legumes, nuts, and seeds. 

In the Journal of the American Heart Association study cited above, those who ate a plant-heavy diet had a 26 percent lower risk of sudden cardiac death. Another 2021 study in the Journal of the American Heart Association, found that those who ate a plant-centered diet in young adulthood, between ages 18 and 30, were 52 percent less likely to develop cardiovascular disease during about 30 years of follow-up. 

Plant-based diets help people improve their weight, cholesterol, and blood pressure and lower the risk of diabetes—all of which lower the risk of heart attack and cardiac arrest. “A journey to a better you begins with the first bite,” says Batiste. “It doesn’t matter how you start—1 percent or 100 percent—just start. If you really want heart health, it has to become your North Star.”  

Stories of Survival

Read on for inspirational firsthand accounts from people who survived cardiac arrest or heart attack, made lifestyle adjustments, and improved their health overall. 

• The Heart Attack That Could Have Killed Me Made Me Stronger
• After Heart Attack, I’m Thriving on a Plant-Based Diet
• I Went Vegan After Cardiac Arrest Nearly Killed Me
• I Fully Recovered From a Heart Attack in 3 Months of Eating Plants
• Post Heart Attack, Living It Up at 84 on a Plant-Based Diet
• How This Doctor Reversed Heart Disease After a Heart Attack at 40
• From Heart Attack to Healthy Heart in Two Years With No Meds
• After a Heart Attack, I Changed My Diet, Shocked My Cardiologist, and Avoided Bypass Surgery
• Barely Survived a Massive Heart Attack … I Never Want Another One!

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post What’s the Difference Between Heart Attack and Cardiac Arrest? appeared first on Forks Over Knives.

If you’ve reaped the rewards of a whole-food, plant-based (WFPB) lifestyle, it’s natural to want to share the information with your family and anyone else you care about—especially if they’re dealing with a chronic condition like heart disease, type 2 diabetes, or an autoimmune disorder. But food and health can be sensitive topics, and people may respond defensively. So how do you give it your best shot? Here are some things that work, and others that don’t, according to FOK readers and plant-based experts.

Don’t: Preach

No matter the health situation your loved one is dealing with, it’s important to resist the urge to proselytize. “You have this potentially life-changing information, but it really has to be dosed out in the right amounts and at the right time to be effective,” says Brian Wendel, founder of Forks Over Knives. “In fact, too much at the wrong time and place will be counterproductive.” 

Amy Swoope, 50, lost 30 pounds after switching to a WFPB lifestyle. But she bit her tongue and refrained from getting defensive when her mom mockingly declared she could never give up meat the way her daughter had. A few months later, out of the blue Swoope received a text from her mom asking, “What is that diet you’re on again?” After a doctor visit, her mom had learned that her weight, cholesterol, and blood sugar were too high. Suddenly she was ready for her daughter’s advice. “As ancient wisdom says: When the student is ready, the teacher will appear,” Swoope says. “I shared books, web pages, and WFPB recipe apps.”

Don’t: Rush It

Waiting for an invitation to share what you’ve learned may feel like withholding valuable information, but you’re actually helping just by being a living, breathing success story. “The key is to plant the seed, teach by example, and wait for the questions,” says Betty Whetzel, 63, who has inspired six friends to go plant-based since she and her husband collectively lost more than 150 pounds and normalized their bloodwork on a plant-based diet.

“I brought black bean brownies to a community potluck, and I blew people’s minds when I told them what was in them. They scarfed them down and asked for the recipe.”

When friends do ask for information, keep in mind that you don’t want to overwhelm them with all-or-nothing directives or turn them off with a self-righteous tone. “So many people come from a place where their doctors aren’t telling them there’s anything wrong with their nutrition, and they’ve grown up eating a certain way their whole life,” says Monica Aggarwal, MD, FACC, a cardiologist and co-author of Body on Fire: How Inflammation Triggers Chronic Illness.

“Come to the conversation with humility.” And what if there is no change at all? Just let go and keep living your own healthy example. “No matter how much you want it for someone else, just accept where they are,” says Wendel, who went plant-based eight years before his dad decided to follow suit. “Otherwise, you risk damaging the relationship, which won’t benefit anyone’s health in the long run.”

Do: Share a Book

Share a book that influenced you. Neal Barnard, MD, president of the Physicians Committee for Responsible Medicine, offers his tried-and-true strategy to motivate people to actually crack that book open: Flag a few interesting pages with Post-it notes, and add a note on the cover explaining that the flagged pages made you think of them.

Do: Check In (Periodically)

“Give them time and space, but let them know you’re there,” says Doug Schmidt, a heart attack survivor who co-founded with his wife, Shari, The Good Life Challenge, a 10-day program introducing the WFPB lifestyle that has reached more than 11,000 participants. Sharing a favorite new plant-based recipe every once in a while is a good way to check in without being pushy. 

Do: Share Your Story

Open up about how plant-based eating helped you, then promise to follow up with an email with resources. Keep the email simple, linking to three helpful articles from credible sources on the specific health subject, suggests Wendel.

Do: Foster Community

It’s helpful to connect plant-curious people with a quality support system by sharing your favorite WFPB doctors and chefs to follow on social media or inviting them to join a WFPB online community, such as the Forks Over Knives Official Plant-Based Group on Facebook.

Do: Celebrate Small Wins

Be your loved ones’ biggest cheerleader, and celebrate any healthy changes they try out—even the smallest changes, like observing meatless Mondays or trying a new plant-based food or restaurant. Every little step they take toward better health is a big deal. 

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post How to Encourage Loved Ones to Go Plant-Based: 7 Dos and Don’ts appeared first on Forks Over Knives.

Here are Johnsey Burke’s herb-growing picks and tips, plus our suggestions for everyday kitchen uses.

1. Chives

The easiest, most forgiving herb to grow, chives can flourish in almost any soil no matter if you under- or overwater.

Growing Tips

The easiest way to get started is to buy a chive plant, which you can do for the same price as prepackaged fresh chives from your grocery store, says Johnsey Burke. Shop at a store with locally sourced plants so that the chives are adapted to your climate and conditions. Plant in full sun if you can, though chives will also thrive in partial shade. To produce the most leaves, pinch off flower buds as they appear. 

Everyday Uses

With their mild oniony and garlicky flavor, chives work well as a fresh addition to cold soups like gazpacho, veggie sandwiches, potatoes, tofu scrambles, sauces, dips, or salad dressings.

2. Basil

A staple of Italian and Thai cooking, basil is the perfect starter herb from the Lamiaceae plant family, allowing you to master the basics of growing its cousins including rosemary, sage, thyme, lavender, marjoram, mint, and oregano.

Growing Tips

Since its plant family originated in the Mediterranean region, basil loves warm weather, sunshine, and sandy soil, says Johnsey Burke. Raised beds or containers allow for better drainage so that the soil doesn’t become drenched. Only water when the soil begins to feel dry, about once a week to keep it damp. (Yellowing leaves are a sign you’re overwatering). To stimulate growth, pinch off a third of the leaves weekly, right at the stem so the plant will create branches and produce more. 

Everyday Uses

• Add fresh basil leaves to pasta, pizzas, beans, grains, and soups.
• Top avocado toast with tomatoes, basil, and a balsamic reduction.
• Roll steamed corn on the cob in chopped basil.
• Make a salad dressing by blending 10 basil leaves with 8 strawberries, 6 dates, ¾ cup white balsamic vinegar, 1½ teaspoons lemon juice, 1 cup water, and salt and pepper to taste.
• For pesto, blend 2 cups basil leaves with ¼ cup pine nuts, 3 tablespoons lemon juice, 1 clove garlic, and salt and pepper to taste.

3. Mint

In the same family as basil, mint is a prolific grower that can prosper just about anywhere, and it’s the quintessential ingredient for summer salads, drinks and desserts.

Growing Tips

Mint spreads so readily that you’ll have to take precautions to prevent it from taking over. Even if you’re placing it in an outdoor bed, plant it solo in a pot and place the pot in the soil to maintain boundaries. Check periodically to ensure the roots don’t escape through the pot’s drainage holes into your soil. Or use mint as a groundcover in your yard by planting in partial or full sun, watering when the top inch of the soil begins to feel dry. 

Everyday Uses

• Mix fresh mint leaves into a Middle Eastern salad.
• Garnish your favorite fruit.
• Freeze with water in an ice tray to make minty-fresh ice cubes for iced tea.
• To make a mint slushie, crush 15 mint leaves with 6 cups of ice, juice from 2 limes, and 7 cups of seedless watermelon cubes.
• For a mint chocolate chip twist on nice cream, blend ¼ cup mint leaves with 3 sliced frozen bananas, 4 teaspoons cacao nibs, and ½ cup almond milk.

A perennial self-seeding plant, once you get oregano started it will last for years while adding zest to Mediterranean dishes, grilled vegetables, sauces, and dressings. 

4. Oregano

Growing Tips

Plant oregano seeds in full sun 8 to 10 inches apart along the edge of your landscape, sprinkle them into your flowerbed, or plant them in a container that is at least 1 foot wide and 1 foot deep. “Think about how plants grow in nature and how much is going on below the soil,” Johnsey Burke says. “They don’t like tiny, confined spaces.” Pick off brown or spotted leaves and snip off stems regularly to promote bushy growth

Everyday Uses

• Oregano mixes surprisingly well with citrus. Layer a plate of 3 peeled, sliced oranges with 2 tablespoons chopped oregano, ¼ cup chopped red onion, a drizzle of red wine vinegar, and salt and pepper to taste.
• Sprinkle on tomatoes, eggplant, zucchini, or a Greek salad with garbanzo beans.
• Use in recipes that call for dried oregano: Fresh oregano has a milder flavor than the dried oregano in your spice rack. Triple the amount of fresh when substituting for dried oregano, and wait to add the fresh leaves until the end of cooking since they don’t hold up to lengthy simmering.
• Dry some of your midsummer harvest, when oregano is most flavorful, by tying a bunch with twine, hanging it in a well-ventilated area away from sunlight for about 2 weeks, and storing it in an airtight container.

For more guidance in healthy cooking, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post The 4 Easiest Herbs to Grow at Home, According to a Garden Expert appeared first on Forks Over Knives.

Stroke is the fifth-leading cause of death and a leading cause of disability in the United States. Here, learn about the different kinds of strokes, what symptoms to recognize, and how to lower your risk. Stroke is a serious medical emergency. If you believe that you may be experiencing a stroke, call 911 immediately.

What Is a Stroke?

A stroke results when an artery supplying blood to the brain becomes blocked or ruptured. Without blood to provide oxygen and nutrients, brain cells begin to die. A stroke on the left side of the brain affects the right side of the body, and a stroke on the right side affects the left side of the body. According to the American Stroke Association, this damage to brain cells may lead to death or debilitating after-effects, such as:

• Neuropathic pain
• Problems with movement, speech, and language
• Trouble reading, writing, doing math, organizing, reasoning, and learning new information 
• A change in depth perception, the ability to recognize emotion in someone’s voice, the propensity for creativity
• Difficulties seeing or sleeping
• Trouble controlling bladder or bowels
• Fatigue and depression

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How Is a Stroke Different from a Heart Attack?

Both stroke and heart attack are caused by an interrupted blood supply. A heart attack occurs when there is a blockage in the artery leading to the heart; a stroke happens when there is a blockage or rupture of an artery, which interferes with blood flow to the brain. A stroke, sometimes called a brain attack, can even result from a blood clot that first forms in the chest, but, instead of blocking blood flow to the heart, breaks loose and travels through the bloodstream until it reaches an artery that supplies the brain but is too narrow to allow the clot to pass. Stroke and heart attack have many of the same risk factors and prevention strategies. (See “Causes and Risk Factors,” below.)

Types of Stroke

There are three main types of stroke: ischemic, hemorrhagic, and transient ischemic attack.

Symptoms of Stroke

The sooner you recognize signs that you may be having a stroke and seek medical care, the better the chance of survival and recovery. According to the Centers for Disease Control, stroke symptoms include:

• Sudden numbness or weakness in the face, arm, or leg, especially on one side of the body
• Sudden confusion, trouble speaking, or difficulty understanding speech
• Sudden trouble seeing in one or both eyes
• Sudden trouble walking, dizziness, loss of balance, or lack of coordination
• Sudden severe headache with no known cause

If you have any doubt, err on the side of caution and call an ambulance. The most effective treatments are available if the stroke is diagnosed within three hours of the first symptoms. The American Stroke Association recommends using the acronym F.A.S.T. to gauge whether a stroke might be occurring: 

F: Face drooping. Does one side of the face droop or feel numb? Ask the person to smile. Is the person’s smile uneven?

A: Arm weakness. Is one arm weak or numb? Ask the person to raise both arms. Does one arm drift downward?

S: Speech difficulty. Is speech slurred?

T: Time to call 911. If any of the above symptoms are present, call 911.

Causes and Risk Factors

Many of the mechanisms that lead to heart disease also can lead to a stroke. The following factors increase the risk of a stroke.

• Cardiovascular disease, including heart failure, heart defects, heart infection, or irregular heart rhythm, such as atrial fibrillation
• High blood pressure. Hypertension causes a two- to four-fold increase in the risk of stroke before age 80, according to the National Institutes of Health. 
• High cholesterol
• Diabetes
• Smoking. Smoking has been linked to fatty buildup in the carotid artery, which is the main neck artery supplying blood to the brain; blockage in this artery is the main cause of stroke in Americans. Smoking also thickens blood and makes it more likely to clot.
• Being overweight or obese
• Being physically inactive
• Heavy or binge drinking or use of illegal drugs such as cocaine and methamphetamine
• Obstructive sleep apnea
• Personal or family history of stroke, heart attack, or TIA
• COVID-19. A large study of nearly 20,000 people age 65 and older found that the risk for ischemic stroke in patients with COVID-19 was significantly higher the first three days after the infection (compared with the control period of seven days before a COVID-19 diagnosis or 28 days afterward).

Preventing a Stroke

The most critical step you can take in preventing stroke is controlling blood pressure. Other important steps you can take to lower your risk of stroke:

• Maintain a healthy weight.
• Control cholesterol.
• Treat atrial fibrillation (an irregular heartbeat that can lead to blood clots).
• Keep blood sugar in a healthy range, as diabetes compromises blood vessels.
• Quit smoking.
• If you drink, drink in moderation. Heavy alcohol consumption increases the risk of high blood pressure, ischemic strokes, and hemorrhagic strokes.
• Exercise: The American Stroke Association recommends at least 40 minutes of moderate to vigorous aerobic exercise three or four days a week.
• Eat a healthy diet. Limit animal products and highly processed foods containing saturated fat, trans fat, and cholesterol, since they promote a buildup of cholesterol and plaque in the arteries, which increases the risk of strokes. Cut back on foods containing high levels of sodium to help keep blood pressure in check.

Can a Plant-Based Diet Help Prevent Stroke?

A 2021 study out of Harvard found that healthy plant-based diets—rich in foods such as leafy greens, whole grains, and beans, and low in foods such as refined grains and added sugars—may lower overall stroke risk by up to 10 percent compared with lower-quality diets. The researchers analyzed health data from more than 200,000 people who were followed for more than 25 years and completed diet questionnaires every two to four years.

Additionally, scientific studies have linked diets rich in whole plant foods to reduced rates of hypertension, obesity, cardiovascular disease, and diabetes, all of which are contributing factors for stroke.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Understanding Types of Strokes and How to Prevent Them appeared first on Forks Over Knives.

Dr. Shivam Joshi: Classic Fruit and Nut Combo

“I keep it simple. My favorite go-to snacks are fruits or nuts. They’re nature’s prepackaged snacks—ready to go! I love berries, mandarin oranges, and bananas. I may eat two or three bananas for a single snack. I buy nuts, like cashews, walnuts, and almonds, that are roasted and unsalted, and I sometimes make my own trail mix.” —Shivam Joshi, MD, board-certified internal medicine physician at NYC Health + Hospitals/Bellevue and clinical assistant professor of medicine at NYU Grossman School of Medicine

Chef Darshana Thacker: Plant-Based Bhel

“One of my favorite snacks is an adaptation of bhel, a crunchy-savory snack from my childhood in India. First you chop up or coarsely mash a steamed russet potato—it can be warm or cold, and I always keep some on hand. Chop up 1 medium tomato, 1 Persian cucumber, and 2 tablespoons onion or scallions. Crumble three brown rice cakes over the top. Add ¼ cup chopped cilantro, 1 to 2 tablespoons lemon juice, and a dash of your favorite hot sauce. Toss it like a salad and eat it right away, before the puffed rice gets soggy.” —Darshana Thacker, Forks Over Knives culinary projects manager and author of Forks Over Knives: Flavor! 

Cathy Fisher: Crunchy Roasted Garbanzo Beans

“Crunchy roasted garbanzo beans remind me of the Corn Nuts that I loved as a kid. Drain 3 cups canned or home-cooked garbanzo beans, and gently pat dry with a paper towel. Place in a bowl, add 2 teaspoons each of paprika and granulated onion and garlic, and lightly toss. Or flavor any way you like. (I sometimes use curry powder for a change of pace.) Roast on a parchment-lined baking sheet for 40 minutes at 375°F. Turn the oven off and leave garbanzos inside for an hour to fully crisp. Store in an airtight container.” —Cathy Fisher, author of the Straight Up Food cookbook and creator of straightupfood.com

Ashley Madden: Almond Butter and Fruit

“My easiest go-to snack is a tablespoon of almond butter smeared on a banana or an apple— nutritious, no cleanup, and great after a workout.” —Ashley Madden, BSc(Pharm), CHN, ACPR, author of The Plant-Based Cookbook and creator of riseshinecook.ca

Chef Katie Simmons: Cucumber Boats

“Perfect for picnics or entertaining guests, Cucumber Boats come together super quickly and have a great crunch. I’ll grab a pack of Persian cucumbers, cut them in half long-ways, and use a spoon to scoop out the center. Then fill with oil-free baba ghanoush (the Oasis brand is really good), or you can use oil-free hummus or guacamole. Top with some crunchy radish slices and a dash of smoked salt—so good! And if you don’t like the spicy bite of radish, you can substitute sliced mushrooms, sliced celery, or halved grape tomatoes.” —Katie Simmons, personal chef and creator of plants-rule.com

Heather McDougall: Baby Potatoes with Dipping Sauce

“I’ve been eating cooked baby potatoes as a healthy go-to snack since I was a little girl when my mom always had them in the fridge. When I was little, I preferred ketchup for dipping, but my favorites now are hummus, salsa, or Dijon mustard. I make dozens of potatoes at a time so I always have them available to snack on. Season with salt and pepper, a spice blend, or nothing at all. Boil 10 minutes, or roast or air-fry at 400ºF for about 20 minutes. They are delicious warm, room temperature, or cold.” —Heather McDougall, CEO of The McDougall Program in Santa Rosa, California

Chef Del Sroufe: Sweet Potato Hummus Pockets 

“Sweet potato hummus is filling and full of flavor, and if you keep baked sweet potatoes on hand, then the recipe comes together in less than 10 minutes. Serve in a whole grain pita with sprouts and cucumber or as a dip for carrots, celery, cucumber, and red bell pepper. In a food processor, puree until creamy 4 cups peeled cooked sweet potatoes, 4 cloves garlic, 3 tablespoons lemon juice, ¼ cup tahini, 1 teaspoon ground cumin, and, if desired, 1½ teaspoon salt and ¼ teaspoon cayenne pepper. The sweetness of the potatoes makes you think you’re eating a dessert!” —Del Sroufe, plant-based chef and author of Forks Over Knives—The Cookbook and The China Study Family Cookbook

Dr. Columbus Batiste: Roasted Edamame

“I still have those moments of mindless snacking, but I’ve learned to replace chips and candy with healthier options. Apples and pears provide not only the crunch, but also the sweetness I received from candy. Roasted edamame provide the crunch and flavor I’m used to but are power-packed with nutrients: Mix edamame pods with ¼ cup nutritional yeast, 1 tablespoon lemon juice, and 1 teaspoon each paprika, onion powder, and chili powder. Bake at 375°F for 20 to 30 minutes, turning every 10 minutes.” —Columbus Batiste, MD, FACC, FSCAI, interventional cardiologist and medical director of Southern California Permanente Medical Group Regional Home Based Cardiac Rehab Program

Dreena Burton: Popcorn Trail Mix

“I developed this Popcorn Trail Mix for our girls to bring to school as a snack, so it doesn’t include nuts, but you can easily substitute nuts for the seeds if you like. In a large container (with an airtight lid), add 10 to 12 cups of air-popped popcorn and 2 cups of whole-grain cereal, such as oat-based O’s or wheat squares. Add ⅓ cup raw or roasted pumpkin seeds, ⅓ cup dried apple slices, ⅓ cup roasted garbanzo beans (Editor’s Note: see instructions below for roasting), ⅓ cup raisins, 2 tablespoons goji berries or dried cranberries, and 3 tablespoons dairy-free chocolate chips. Portion into baggies for lunches, and enjoy!”—From Plant-Powered Snacks by Dreena Burton, author of award-winning cookbook Dreena’s Kind Kitchen

Chef AJ: Air-Fried French Fries

“My favorite snack is air fries. Since I am a big fan of batch-cooking, I always have precooked potatoes and sweet potatoes on hand. I simply take one out from the fridge, cut it into wedges, and air-fry it at 400°F for 20 minutes. Super crunchy, filling, and satisfying!” —Chef AJ, culinary instructor, chef, professional speaker, and author of Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight 

Robby Barbaro: Lots of Fresh Fruits

“Growing up as a kid I used to love what I call ‘candy fruits’—strawberries covered in powdered sugar, mandarin oranges soaked in high fructose corn syrup. But now I’ve simplified my diet and discovered that natural, whole foods (like fruits) taste amazing all on their own! My go-to snack is portable fruit such as bananas, figs, grapes, cherries, blueberries, apples, raspberries, tangerines, blackberries, and strawberries—the list goes on! These are easy to find in just about any supermarket and don’t require preparation other than a quick wash and peel—not to mention they’re packed with water, fiber, vitamins, minerals, antioxidants, and phytochemicals to improve your metabolic health.” —Robby Barbaro, MPH, New York Times bestselling co-author of Mastering Diabetes

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post What Plant-Based Pros Like to Eat for Snacks appeared first on Forks Over Knives.

Can you describe your study?

Dr. Neal Barnard: We asked women ages 45 to 60 to eat a low-fat plant-based diet with a daily half-cup serving of whole soybeans for 12 weeks. The outcomes were striking. Overall, hot flashes dropped nearly 80 percent. But what was most important was moderate to severe hot flashes dropped by 84 percent—so on average from five or six a day to one. Sixty percent of the women stopped having moderate or severe hot flashes whatsoever. When you see studies of someone who takes an extract of soy isoflavones from the health food store, you only get about a 40 percent improvement. So this is a really big finding.

Why whole soybeans and not edamame?

NB: Soybeans contain isoflavones, which have a natural ability to knock out hot flashes. So you could use edamame, tofu, soy milk, or soy yogurt, but … edamame is a juvenile soybean. Mature whole soybeans have a substantially higher isoflavone content.

Would eating soybeans without a low-fat plant-based diet work?

NB: A plant-based diet supports healthy gut bacteria that convert isoflavones into their most powerful form, called equol, to really cool down hot flashes. Your average meat-eating American can eat soybeans all day long and get some benefit, but it won’t be the same.

Hot flashes usually taper off at some point. Do you recommend still eating soybeans?

NB: Menopause is a time when many women are also concerned about weight gain, heart problems, breast cancer risk, thyroid issues, and diabetes. A plant-based diet is powerful for all these things, and soybeans reduce cancer risk and cut down cholesterol. Your hormones control every aspect of your biology, and foods affect hormonal action. Our research participants felt their lives were transformed.

Try It at Home

Study participants were sent Laura Soybeans purchased from Amazon (you can also find soybeans at health food stores) and an Instant Pot. They were encouraged to batch-cook on Sundays and portion the soybeans into half-cup servings. “They would use them like pine nuts on a salad or add them to a soup,” Barnard says. “We also discovered if you bake [soaked soybeans] for 45 minutes, they roast up really nicely with a little spice … like dry-roasted peanuts.”

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Can a Daily Serving of Soybeans Dramatically Reduce Hot Flashes? Science Says Yes appeared first on Forks Over Knives.