The program intends to educate teachers nationwide who will become a primary change maker in this plant-based movement. In doing so, CATALYST is partnered with Office of the Basic Education Commission (OBEC), Ministry of Education in rolling out a 20-hours online national teacher training program in plant-based diet and a programmatic support for Meatless lunch at their school. After completion of 20 hours training and a proof of Meatless school lunch implementation at their schools, teachers will receive a certificate which may be used as part of a job promotion.

Thus far, we are providing training for at least 455 teachers throughout the country with about 320 schools ready to implement the plant-based lunch program in November 2021. We have received overwhelming interest from the Office of Basic Education and teachers from all over the country. CATALYST and OBEC are looking to train 400 more teachers and support about 200 more schools in plant-based lunch implementation.

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What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical. This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That’s when inflammation can become your enemy. Many major diseases that plague us—including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s—have been linked to chronic inflammation.

One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. “Many experimental studies have shown that components of foods or beverages may have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health.

Choose the right anti-inflammatory foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

The health risks of inflammatory foods

Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

“Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation,” Dr. Hu says. “It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn’t the sole driver. “Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake,” Dr. Hu says.

Benefits of anti-inflammatory foods

On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory diet

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” Dr. Hu says.

Cr. Harvard University
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

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Inflammation: Helpful, harmful, or both?

There are two types of inflammation: acute and chronic. Acute inflammation is the body’s protective response to an injury or infection. For example, acute inflammation occurs when you cut your finger. Your body dispatches white blood cells to protect the area. You may see some swelling and redness and feel pain, but this process is critical to preventing infection.

Chronic inflammation may be triggered when the body tries to rid itself of harmful substances such as toxins from smoking. Increased levels of chronic inflammation are also associated with excess fat, especially around the abdomen.

Low-grade chronic inflammation may damage blood vessels, arteries, nerves, and the intestines. It can eventually lead to chronic diseases including heart disease, diabetes, certain cancers, and some diseases of the bowel.

Can diet impact chronic inflammation?

Looking at markers of inflammation such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor alpha (TNF- α), researchers have found that diet can influence inflammation. There is also a great deal of evidence showing that diet impacts the risk of chronic disease, including heart disease and diabetes. Is inflammation the means by which diet influences disease risk?

Pro-inflammatory diets may increase risk of cardiovascular disease

A recent study published in the Journal of the American College of Cardiology (JACC) examined whether pro-inflammatory diets are associated with increased risk of cardiovascular disease (CVD). (CVD includes non-fatal and fatal heart attack, and fatal and non-fatal stroke.) The researchers assessed the diets of more than 200,000 women and men enrolled in the Nurses’ Health Study, the Nurses’ Health Study II, and the Health Professionals Follow-Up Study. The study participants had filled out food frequency questionnaires every four years for up to 32 years.

Results showed that those consuming the most pro-inflammatory diets had a 38% higher risk of developing CVD compared to those consuming the most anti-inflammatory diets. The associations were consistent in men and women, and remained significant even when other lifestyle factors and other potential contributors to inflammation such as obesity, diabetes, high blood pressure, and high cholesterol were taken into consideration.

This study also showed that pro-inflammatory diets were associated with a poor cholesterol profile. This finding was also seen in other another study, also published in JACC, which found that pro-inflammatory foods had a harmful effect on cholesterol levels while some anti-inflammatory foods had favorable effects.

What foods are pro-inflammatory and anti-inflammatory?

Foods with a higher pro-inflammatory potential are red meat, processed meat, and organ meat; refined carbohydrates such as white bread, white rice, and many desserts; and sweetened beverages including colas and sports drinks.

Foods that have a higher anti-inflammatory potential are green leafy vegetables like kale, collard greens, and spinach; dark yellow vegetables such as winter and summer squash and yellow peppers; whole grains such as wheat berries, quinoa, whole-grain bread, and oatmeal; and fruits, tea, coffee, and wine. These foods contain specific anti-inflammatory compounds such as carotenoids, flavonoids, vitamins, and fiber.

The recent JACC study findings are consistent with other research that identifies certain dietary patterns that are associated with lower inflammation and reduced risk of CVD. These include the Mediterranean diet, which emphasizes many anti-inflammatory foods and limits pro-inflammatory foods such as red meat and refined carbohydrates.

The bottom line: limit pro-inflammatory foods and eat more anti-inflammatory foods

The data suggest a prudent approach of both limiting pro-inflammatory foods and adopting an anti-inflammatory diet may provide an effective strategy for CVD prevention.

Below are some practical ways to get more anti-inflammatory foods in your diet.

Cr. Katherine D. McManus, MS, RD, LDN Contributor
https://www.health.harvard.edu/blog/do-pro-inflammatory-diets-harm-our-health-and-can-anti-inflammatory-diets-help-2020122321624

The post Do pro-inflammatory diets harm our health? And can anti-inflammatory diets help? appeared first on Catalyst.

Mediterranean and vegetarian diets

What is the evidence that plant-based eating patterns are healthy? Much nutrition research has examined plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often.

The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.

Vegetarian diets have also been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.

Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B₁₂) to ensure they receive all the nutrients required.

Vegetarian diet variety

Vegetarian diets come in lots of shapes and sizes, and you should choose the version that works best for you.

• Semi-vegetarian or flexitarian includes eggs, dairy foods, and occasionally meat, poultry, fish, and seafood.
• Pescatarian includes eggs, dairy foods, fish, and seafood, but no meat or poultry.
• Vegetarian (sometimes referred to as lacto-ovo vegetarian) includes eggs and dairy foods, but no meat, poultry, fish, or seafood.
• Vegan includes no animal foods.

8 ways to get started with a plant-based diet

Here are some tips to help you get started on a plant-based diet.

1. Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
2. Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
3. Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.
4. Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
5. Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
6. Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
7. Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
8. Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.

Inspiration for plant-based eating throughout the day

Over time, eating a plant-based diet will become second nature. Here are some ideas to get you started.

Breakfast:

• Rolled oats with walnuts, banana, and a sprinkle of cinnamon.
• Breakfast wrap: Fill a whole-wheat tortilla with scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa.
• Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries.

Lunch:

• Greek salad: Chopped mixed greens with fresh tomato, Kalamata olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar. Whole-wheat pita on the side, fresh melon for dessert.
• Tomato basil soup, whole-grain crackers with tabbouleh, and an apple.
• Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom. Fresh strawberries for dessert.

Dinner:

• Grilled vegetable kabobs with grilled tofu, and a quinoa and spinach salad.
• Whole-wheat pasta with cannellini beans and peas, and a romaine salad with cherry tomatoes, dressed with extra virgin olive oil and balsamic vinegar.
• Vegetarian chili with a spinach-orzo salad.

Cr. Katherine D. McManus, MS, RD, LDN Contributor
https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760

The post What is a plant-based diet and why should you try it? appeared first on Catalyst.

การกินอาหารจากพืชไม่ส่งผลต่อระดับฮอร์โมนเพศชายเทสโทสเตอร์โรน: คุณผู้ชายบางคนมีความกังวลหรือความเชื่อว่าการกินอาหารจากพืชเพื่อสุขภาพนั้นจะรบกวนความเป็นชายของคุณ โดยทำให้ฮอร์โมนเพศชายที่ชื่อว่า เทสโทสเตอร์โรนต่ำได้ แต่จากการศึกษาในผู้ชายอเมริกันจำนวน 191 คนใน national health and nutrition examination survey (NHANES) ที่ประเทศสหรัฐอเมริกาพบว่า ผู้ชายที่กินอาหารจากพืช (Plant-based diet) นั้นไม่ได้ทำให้ระดับฮอร์โมนเทสโทสเตอร์โรนต่ำเลย ดังนั้นคุณผู้ชายที่ต้องการกินอาหารดีๆ อร่อย ๆ อันมีสีสันแบบอาหารจากพืช ก็ไม่ต้องกังวลกันอีกแล้วนะครับ และที่สำคัญคือ การจะมีโฮร์โมนเพศชายในระดับที่เหมาะสมนั้นไม่จำเป็นต้องกินเนื้อ นม ไข่เลย รู้อย่างนี้ก็เฮกันรัว ๆ เนอะ 

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