Heart-Centered Humans for Animals' Rights and Protection

HARP for Animals​

SECTION HEADS ARE ALSO LINKS TO PAGES

PHYTOCHEMICALS and ANTIOXIDANTS, 
only found in plant foods, are substances which “prevent and treat many health conditions, including cancer, heart disease, diabetes, and high blood pressure.”[3]
VITAMIN B-12, the only nutrient not known to be in most plant foods, is made by bacteria found naturally
in soil, ingested by animals who graze. Nutrition experts recommend consuming B-12 through a supplement or fortified foods.[4] Banana peels, not typically included
​in the Western diet, contain vitamin B-12.[5]

Expand your culinary experiences with unlimited, nutritious, colorful varieties of food, flavors, and textures of plant foods.

The                  
​Power               
Plate,          
 pcrm.org

General Guidelines

​​  NUTRITION 

Plant Pure Nation is available on Netflix ​or at PlantPureNation.com

Dr. Joel Fuhrman is a physician, natural health expert, and New York Times best-selling author who promotes the "Nutritarian" diet. His health (longevity) equation
​H = N/C, (healthy life expectancy is proportional to lifetime intake of micronutrient diversity and quantity per calorie) has interested scientists the world over.
As an advocate of diets rich in a vast array of plant micronutrients per calorie, he has directed millions
​of people to eat an anti-cancer diet.

There are an estimated 20,000 species of (a) 
and 300,000 (b) edible
​ plants in the world.

More than an Apple a Day: Preventing Common Diseases

Plant foods provide an almost unlimited variety of choices, with plentiful
amounts of all nutrients: protein, carbohydrates, fats, vitamins, ​minerals 
​plus phytochemicals and antioxidants.

PlantPureNation.com:
​"This documentary film 
​tells the story of three people on a quest to spread the message of one of the most important health breakthroughs of all time.

ONE SERVING IS 1/2 CUP:​

                             WHOLE GRAINS (≥ 5 servings): 
                                     
Rich in fiber, protein, healthy  
                                     carbohydrates, and countless
​                                     vitamins and minerals, including
​                                     B-vitamins and zinc. 
 

LEGUMES / BEANS(≥ 2 servings): 
Excellent sources of protein, iron,
​calcium, zinc, B & C vitamins, and

many additional nutrients.

VEGETABLES (≥4 servings)and FRUITS(≥ 3 servings): 
Loaded with nutrients including vitamins ​A & C, beta-
carotene, riboflavin,iron, potassium, calcium, iron,
​protein, fiber, and other vital nutrients.

Cronometer
Nutrition Tracker
F​ree, comprehensive, ​easy.

References
(a) Plants for a Future. www.pfaf.org/user/AboutUs.aspx

​(b) Food and Agriculture Organization (FAO) of the U.S.  www.fao.org/docrep/007/y5609e/y5609e02.htm

1. The Physician's Committee for Responsible Medicine.  pcrm.org/sites/default/files/images/health/pplate/EveryMealPowerPlate.pdf

​2. Greger, M. (2015) nutritionfacts.org/?s=nuts+and+seeds

3. American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention. (2012). American Cancer Society. Antioxidents, p.19, Phytochemiclas, p.26. www.cancer.org/acs/groups/cid/documents/webcontent/002577-pdf.pdf
4. Greger, Michael (2011).
http://nutritionfacts.org/ 2011/09/12/dr-gregers-2011-optimum-nutrition-recommendations

5. Orwin, Jessica. (2015, Sep. 26) www.businessinsider.com/benefits-of-eating-banana-peels-2015-9

6. Eat Right. Academy of Nutrition and Dietetics. www.eatright.org/search?keyword=vegan+and+health


​PLANT-BASED ​DAIRY products include plant-sourced milks (soy, almond, cashew, and many others), and many varieties of plant-based cheeses, creams, sour cream, 
​ice cream, yogurt, butter, and any other dairy product
​you can think of!
• Daiya®has an ever-growing line of
plant-sourced dairy products including:
cheese slices and shreds, cream cheese,
pizzas, cheezecake, cheezy  mac,
​greek yogurt, dressings, and more.
Chao® cheesesby Field Roast®.
Miyoko's Kitchen® line of delicious
  cheeses will surprise and delight your taste buds!

                                 BUTTERY SPREAD:
Miyoko's European
                                 Cultureed Vegan Butter isby far the 
                                 best butter, ever!
 


Earth Balance® has an extensive line of delicious, buttery spreads. Available in many supermarkets and health food stores.
EGG REPLACEMENTS for cooking and baking: 
Chart by OrdinaryVegan.com and NourishGently.com.
PLANT-BASED OPTIONS TO REPLACE BEEF, CHICKEN, TURKEY, PORK & FISH: 
Available in most grocery and health food stores. 
Mercy for Animals'  'humane meat' list includes many popular brands:

5 Myths - Debunked by science:

Myth 1: Not enough protein

Myth 2: Strong bones need dairy.

Myth 3: Soy increases risk for breast cancer.

​Myth 4: Vegetarian [vegan] diets are not
appropriate for women, children, or athletes.

Myth 5: Just because something is vegetarian [vegan}, means it is healthy.

Website Link to Article


Dr. Greger's new book, "How Not to Die"   reveals the groundbreaking scientific evidence behind how to prevent and reverse many of the causes of the top
​15 causes of premature death and disability." ​ nutritionfacts.org/book

NUTS & SEEDS: Maybe a few ounces a day, just don't go overboard. Packed with protein, vitamins, minerals, and healthy fats.[2]
                           

Dr. Michael Greger meticulously and continuously searches the world's scholarly literature on clinical nutrition. He reviews the latest in cutting-edge research on a healthy diet and the most common medical conditions.

Please note the differences 
between vegetarian and vegan. 

 'Vegan' is an independent term, and not
a type ​of vegetarian. 'Vegan' means no use or commodification  of animals or sentient beings, whenever possible. 

'Vegetarian' is a type of omnivore, and based upon diet. There are various kinds of vegetarian diets; all include consumption of animal products, and requires the slaughter of animals when their usefulness declines.


​      History and Meaning of "Vegan."

"Boeuf Bourguignon" www.onegreenplanet.org/
​vegan-recipe/boeuf-bourguignon-vegetalien

​Vegan nutrition provides adequate,
and sometimes superior, health benefits
vs. ​obtaining nutrients from animal  products. Plant-based foods are appropriate for all stages of life, from infancy ​through advanced age. [6]
— Academy of Nutrition and Dietetics​

                                • Gardein
                                  • 
Field Roast

                                    • Tofurky 
                                    • 
Hampton Creek 
(Just Mayo,
                                    Just Cookie Dough, Dressings,
​                                   and Just Scramble egg).

​                            

Beyond Meat
The plant-based burgers
that look and tastes so
good you won't believe
they're wholesome
​and plant-sourced.

All proceeds from all book sales are donated to the 501c3 nonprofit charity NutritionFacts.org.  Dr.Greger is the Director of Public Health of the Humane Society of the United States.