Heart-Centered Humans for Animals' Rights and Protection

HARP for Animals​

PHYTOCHEMICALS, only 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

DAIRY products include plant-sourced milks (soy, almond, cashew, and many others), and many varieties of plant-based cheeses, creams, 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: Earth Balance® has an extensive line of delicious spreads which are perfect replacements for butter. 
These are available in most supermarkets and health food stores.
EGG REPLACEMENTS for cooking and baking: 
Chart by OrdinaryVegan.com and NourishGently.com.
BEEF, CHICKEN, TURKEY, PORK & FISH: Plant-based versions
are available in most grocery stores. 
Mercy for Animals'
​'humane meat' list.
 Some of the most popular brands include:

5 Myths About Building
a Healthy Vegetarian [vegan] Meal

Myth 1: Not enough protein
Truth: Yes, there is.

Myth 2: Strong bones need dairy.

Truth. No, they don't. 

Myth 3: Soy increases risk for breast cancer.

Truth: No, it does not.

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

Truth: Yes, a vegan diet meets nutritional
needs for all people, in all life stages.

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

Truth: No, it is not.

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
                                    • 
Beyond Meat

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

All proceeds from all book sales are donated to the 501c3 nonprofit charity NutritionFacts.org.  Among his numerous professional roles and accomplishments, Dr.Greger is the Director of Public Health at the Humane Society of the United States. 

Section heads are also links to pages.

​​  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.


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.

The Physician's Committee for Responsible Medicine [1] 
​provides comprehensive nutrition guidelines: 

                                     WHOLE GRAINS (≥ 5 servings): 
                                     
Rich in fiber, protein, healthy  
                                     carbohydrates, and many 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
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. http://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