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Forks Over Knives

Forks Over Knives Summer 2018

Forks Over Knives, a feature film released in 2011, helped launch the concept of a whole-food, plant-based lifestyle as a path to vibrant health and wellness. This all-new special issue, How to Eat Plant-Based, is the ultimate beginner’s guide to plant-based eating. Whether you’re ready to jump in or still thinking about adopting a whole-food, plant-based diet, you’ll learn how to take charge of your health via what you put on your plate. A WFPB diet is not about deprivation; rather, it’s about enjoying healthier versions of foods you already love. Let our tips, tricks, delicious recipes, and real-life success stories inspire you to make plant-based eating your way of life!

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Paese:
United States
Lingua:
English
Editore:
Meredith Corporation
Frequenza:
One-off
COMPRA NUMERO
8,66 €(VAT inclusa)

in questo numero

1 minuti
contributors

Alona Pulde, M.D., and Matthew Lederman, M.D. Drs. Pulde and Lederman created the medical program used in the Forks Over Knives documentary and all Whole Foods Market Medical & Wellness centers. They also co-authored The New York Times best-selling The Forks Over Knives Plan and The Whole Foods Diet: The Lifesaving Plan for Health and Longevity. Sharon Palmer, RDN Sharon Palmer is an award-winning registered dietitian, recipe developer, editor, blogger, and author of The Plant-Powered Diet and Plant-Powered for Life. A nationally recognized plant-based nutrition expert, she lives outside of Los Angeles with her husband and two sons. Darshana Thacker Darshana Thacker is chef and culinary project manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, Darshana is the recipe author for Forks Over Knives Family and recipe contributor…

2 minuti
healthy eating made easy

YOU’LL LIKELY EAT MORE FOOD, NOT LESS Whole or minimally processed plant foods are dense in nutrients, not calories. As you adjust to this new way of eating, you may find yourself feeling a little hungry shortly after a meal. Pay attention to your body’s signals, and eat more food if you’re hungry! Over time, you’ll reach a point where you know how much to eat to be comfortably satiated. SAY NO TO OILS Vegetable oils may be healthier than butter, but that doesn’t make them health foods. Unlike the whole foods from which they’re pressed (olives, nuts, avocados, etc.), oils are highly refined and dense with calories, not nutrients. Eat the olives, nuts, and avocados instead. We will show you how to make salad dressings, sauté, and fry without a drop of…

1 minuti
shopping cheat sheet

STOCK UP ON THESE PRODUCE • Assorted fresh vegetables (salad greens, tomatoes, carrots, celery, broccoli, and bell peppers) • Potatoes and sweet potatoes • Onions, garlic, and ginger • Assorted fresh fruits (bananas, apples, oranges, grapes, berries, and pears) • Fresh herbs you enjoy (cilantro, parsley, and dill) • Frozen fruits and veggies (berries, mangoes, corn, peas, artichoke hearts, spinach, and kale) • Avocados* PANTRY STAPLES • Whole grains (brown rice, oats, quinoa, farro, wheat berries, barley, and millet) • Whole grain pastas • Rice cakes and brown rice crackers • Beans (dried or canned lentils, pinto beans, black beans, cannellini beans, and edamame) • Canned or jarred tomatoes • Applesauce (unsweetened) • Vegetable broth • Dried herbs and spices • Whole nuts and seeds (almonds, peanuts, cashews, sesame seeds, chia seeds)* • Plant milks (rice, almond, oat, cashew, hemp, or soy)* • Whole grain flours, breads, and tortillas* • Medjool…

3 minuti
q and a

Q) Is a completely plant-based diet safe for young children? A) A growing body of research supports well-planned vegan diets for kids of all ages. One of these is the 2016 position paper on vegetarian diets from the Academy of Nutrition and Dietetics, which states that vegan diets “are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.” Furthermore, children raised vegan tend to grow up leaner, healthier, and with longer life expectancies. Just be sure they get a vitamin B12 supplement. —Lauren Panoff, MPH, RD Q) Why isn’t fish on the WFPB menu? A) Many people equate eating fish with doing something good for their health. However, most fish are contaminated with things like mercury (which can cause neurologic problems), along with other…

3 minuti
6 things that happen when you stop eating dairy

1 LOWER CANCER RISK Several studies have found an association between dairy foods and elevated risk for hormone-sensitive cancers. According to a 2017 study published in Current Developments in Nutrition, eating cheese was shown to increase breast cancer risk while eating yogurt reduced that risk. High-fat dairy has been linked to higher risk of mortality after a breast cancer diagnosis, according to a 2014 study. Drinkers of whole milk had a significantly higher mortality risk from prostate cancer, a 2016 study found. And three or more daily servings of milk appeared to slightly increase the risk for ovarian cancer in a 2016 analysis. Cow’s milk, even if it’s labeled “organic” or “no hormones added,” contains hormones such as estrogen and progesterone, which are naturally produced by cows, says Houston physician Sofia Pineda Ochoa, MD. Casein,…

6 minuti
taco party!

GRILLED CORN ON THE COB WITH CHIPOTLE-LIME RUB The spicy-tart rub pairs well with the tender kernels; you’ll never miss butter. Makes 6 ears of corn Ready in 1 hr. 40 min. 6 ears of corn with husks¼ cup lime juice1 tsp. ground chipotle chile pepper½ tsp. garlic powder¼ tsp. salt 1. Peel back corn husks, but do not remove. Remove silks; rinse corn. Fold husks back around corn and tie with 100% cotton kitchen string to hold closed. Soak corn in enough water to cover 1 to 2 hours; drain. 2. Grill corn, covered, over medium 30 to 35 minutes or until kernels are tender, turning once. Meanwhile, in a small bowl combine remaining ingredients. 3. Remove string from corn and pull back husks. Tie husks with string to hold open. Brush corn with lime juice…