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Real-life healthy dinners (for real people with real busy lives)

November 29, 2017


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Royce Hull
December 4, 2017

What bp reading is appropriate for a person who has a level of 55 gfr and is stage 3 for kidney disease .

Royce Hull
December 4, 2017

What level of Blood Presure is appropriate for a person who has stage 3 and a gfr 55 kidney disease

December 2, 2017

Some excellent recipes, what a shame you are in favour of killing spiders, as they are beneficial to us by eating small insects and bugs in our homes and they end up as a meal for small birds.

Kathy McKee
December 1, 2017

Thanks for the helpful suggestions for those of use who do not have the time or expertise to read all the latest scientific studies and who like ordinary, real food. I appreciate your real life, practical suggestions and am glad to say we’ve moved towards dinner salads consisting of mostly vegetables and a little added protein (although ours is fish or chicken). Next step is to figure out lunch! Any suggestions are welcome.

December 1, 2017

You can put spiders outside instead of killing them.

Laurel Kirchner
December 1, 2017

Given the amount of research on the dangers of consuming soy, I am surprised you recommend using a soy-based meat substitute.

Monique Tello, MD, MPH
December 1, 2017

Hi Laurel, I presume you’re referring to early concerns about soy isoflavones, which are plant estrogens, and that they may have adverse biological effects on the body. Upon reviewing the primary scientific literature on soy and cancer/ thyroid disease risk (published peer-reviewed articles on Pubmed through November 2017), as well as our frequently referenced online medical textbook Uptodate, I am reassured. There has been quite a lot of solid research on this topic, and science has concluded, at this point, that soy poses no health risk to the vast majority of individuals. The biggest risks are to those with allergy to soy and soy products. Generally, there may be benefits, especially in reduction in risk of breast and prostate cancer, though seems more research is needed.
There are numerous articles and reviews, here is one citation and summary for you to review:
Nutrients. 2016 Nov 24;8(12). pii: E754.
Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature.
Messina M1.
Author information
Soyfoods have long been recognized as sources of high-quality protein and healthful fat, but over the past 25 years these foods have been rigorously investigated for their role in chronic disease prevention and treatment. There is evidence, for example, that they reduce risk of coronary heart disease and breast and prostate cancer. In addition, soy alleviates hot flashes and may favorably affect renal function, alleviate depressive symptoms and improve skin health. Much of the focus on soyfoods is because they are uniquely-rich sources of isoflavones. Isoflavones are classified as both phytoestrogens and selective estrogen receptor modulators. Despite the many proposed benefits, the presence of isoflavones has led to concerns that soy may exert untoward effects in some individuals. However, these concerns are based primarily on animal studies, whereas the human research supports the safety and benefits of soyfoods. In support of safety is the recent conclusion of the European Food Safety Authority that isoflavones do not adversely affect the breast, thyroid or uterus of postmenopausal women. This review covers each of the major research areas involving soy focusing primarily on the clinical and epidemiologic research. Background information on Asian soy intake, isoflavones, and nutrient content is also provided

Dave Drake
December 1, 2017

This menu is certainly better than the usual western diet that is loaded with salt, fat and sugar. However, the inclusion of cheeses of all kinds along with olive oil is not considered “healthy” by most diet researchers who know what those two ingredients can do to your heart and, if you are male, to your prostate gland. So, to get real healthy look into the cookbook…”Forks over Knives”. It has plenty of great tasting, easy to prepare, whole food type dishes. And you will really be helping your body!

Monique Tello, MD, MPH
December 1, 2017

I love Forks Over Knives, as well as their recipes! I also love olive oil and cheese. I think if one uses small amounts of olive oil (or other healthier oil) for sauteing, and some cheese for sprinkling, with the bulk of the diet being vegetable matter, one will be just fine.

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