Easy To Make Mini Pumpkin Pies (Dairy & Gluten Free)

Dairy-free Mini Pumpkin Pies are the perfect vegan dessert recipe for a cancer free lifestyle diet. Because it’s so easy to make, it is also a fantastic last minute dessert recipe. This recipe is so easy that you can whip it up right before dinner, and then pull it out of the refrigerator when it’s time for dessert.

Don’t forget always use organic ingredients when possible.

What you need:

For the base:

  • 1 cup almonds
  • 1/2 cup medjool dates
  • 1 spoons cocoa powder
  • 1/4 cup water

For the puree:

  • 1.5 cup pumpkin puree
  • 10 spoons maple syrup (pure)

What to do:

  1. Blend the base ingredients in a strong blender. It’s good to first add the water to the blender and on top of it all the rest.
  2. Blend the pumpkin puree with the maple syrup in a small bowl.
  3. Lay the base in a cupcake liners and add the pumpkin puree on top.

Enjoy!

To get more of these great recipes visit Neeva’s website  The Innergy

Plant-Based Diets and Cellular Stress Defenses

Plant Based Diet Fpr Protection Against CancerBy: Micheal Greger, MD, Director of Public Health and Animal Agriculture at the Humane Society of the United States.

The traditional model of how fruits and vegetables protect against cancer is that their antioxidants prevent the buildup of free radicals (also known as reactive oxygen species) which would otherwise go on to damage our cellular DNA, membranes, etc, which can lead to the transformation of healthy cells into damaged, diseased, or dying cells. But in that landmark 2003 kiwifruit study, we learned that there’s a second pathway as well. Phytonutrients actually modulate gene expression and can increase our cellular defenses such that even if there is some damage to our DNA our cells may recover instead of being irreparably lost.

The kiwi study look at one of those defenses, one DNA repair enzyme, but there are many. Many ways our cells repair our DNA—we don’t mess around when it comes to protecting our genes. So question number 1, what affect does kiwifruit consumption have on all these other defences, and question number 2, what if we branch out and test multiple fruits and vegetables at the same time?

You’ll remember that there did not seem to be a dose response with the kiwis. As far as this DNA repair enzyme was concerned, you were either eating kiwis or not, it didn’t really matter how many. But man cannot live on kiwis alone. What if you did a mix of fruits and veggies? Could you break through that ceiling?

Now studies are expensive, particularly if the kiwi people withhold funding because you have the audacity to test other fruit. So they wanted to make this study count. So when they designed their plant portfolio they went all out. Check it out. Green tea. Rosehip juice, Berries, berries, berries, berries, berries, berries, berries, berries, pomegranate, dark blue grapes, brussel sproinds, broccoli, red cabbage, kale, blue potatoes, dark chocolate walnuts rosemary oregano. This study, is making me hungry.

I don’t know if anyone noticed but this is that same amazing research group that blessed the world with that study of thousands of different foods. So they knew what they were doing.

OK long story short: “Plant-based diets can prevent development of several chronic age-related diseases,” blah blah blah we know that. This is what they did: three groups, the antioxidants-to-the-teeth group, compared to a 3 kiwi a day group, compared to control. Tool blood from everyone, and for then for the first time ever reported did this microarray analysis where you can measure the effects of a plant-based diet on expression of hundreds of different genes at a time. The first to investigate the influences of healthy diets on gene expression in whole blood.

The kiwi group was able to significant regulate not just one gene as I showed in the 2003 study but a total of 5. Meanwhile the very berry group significantly regulated 5 times more, 25 genes. Conclusion: The observed changes in the blood cell gene expression profiles suggest that the beneficial effects of a plant-based diet on human health may be mediated through optimization of defence processes.

Doctor’s Note

This is the final video of a three-part series about the latest discoveries on kiwi fruit. See also yesterday’s NutritionFacts.org video-of-the-day Kiwifruit and DNA Repair and Kiwifruit for Irritable Bowel Syndrome. The results of this follow-up study support the previous work on the importance of dietary diversity that I profiled in Apples and Oranges and Garden Variety Anti-Inflammation. The study of thousands of foods I mention is referring to Antioxidant Content of 3,139 Foods, and Antioxidant Power of Plant Foods Versus Animal Foods. Note this study is measuring so-called “epigenetic” changes, meaning differential gene expression. Just because we have a certain set of genes doesn’t mean you can’t turn them on and off with changes in your diet. See Mitochondrial Theory of Aging and Convergence of Evidence and the other thousand plus nutrition and health topics I address.

For some context, please check out my associated blog posts: Kiwi Fruit for Irritable Bowel Syndrome and How Tumors Use Meat to Grow

Michael Greger M.D.About Michael Greger M.D.:

Michael Greger, M.D., is a physician, author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous “meat defamation” trial. Currently Dr. Greger proudly serves as the Director of Public Health and Animal Agriculture at the Humane Society of the United States.

Paleo Diets May Negate Benefits of Exercise

Paleo Diet May Negate Benefits of ExerciseBy:Michael Greger M.D.

Much of the low carb and paleo reasoning revolve around insulin. To quote one random blogger, “carbohydrates increase insulin, the root of all evil when it comes to dieting and health.” So because carbs increase insulin we should stick mostly to meat, which is fat and protein—no carbs, so no increase in insulin, right? Wrong. We’ve known for half a century that if you give someone just a steak, no carbs, no sugar, no starch, and their insulin goes up. Carbs make your insulin go up, but so does protein.

In 1997 an insulin index of foods was published, ranking 38 foods on which stimulates higher insulin levels. What do you think causes a larger insulin spike, a large apple and all its sugar, a cup of oatmeal packed with carbs, a cup and a half of white flour pasta, a big bunless burger—no carbs at all, or half of a salmon fillet. The answer is the meat.

They only looked at beef and fish, but subsequent data showed that that there’s no significant difference between the insulin spike from beef, versus chicken or pork—they’re all just as high. Thus, protein- and fat-rich foods may induce substantial insulin secretion. In fact meat protein causes as much insulin release as pure sugar.

So based on their own framework, if they really believed insulin in the root of all evil, then low carbers and paleo folks would be eating big bowls of spaghetti day in and day out before they’d ever touch meat.

Yes, having hyperinsulinemia, too high levels of insulin in the blood, like type 2 diabetics have, is not a good thing, and may increase cancer by like 10%. But if low carb and paleo people stuck to their own theory, it it’s all about insulin, they would be out telling everyone to go vegetarian, as vegetarians have significantly lower insulin levels even at the same weight. It’s true for ovolactovegetarians. It’s true for lactovegetarians and vegans. Meateaters have up to 50% higher insulin levels.

Put someone on a vegan diet- man, woman, young, old, skinny or fat, and you can significantly bring their insulin levels down within just 3 weeks. And then just by adding egg whites back to the diet, you can boost insulin production 60% within 4 days.

What if you take people and add carbohydrates, double their carbohydrate intake, you can bring their insulin levels down. Why? Because they weren’t feeding people jellybeans and sugar cookies, they were feeding people whole plant foods, lots of whole grains, beans, fruits, and vegetables.

What if you put someone on a very-low carb diet, like an Atkins diet? Low carb advocates assumed that it would lower insulin levels. Dr. Westman is the new Dr. Atkins after the old Dr. Atkins died overweight with, according to the Medical Examiner, a history of heart attack, congestive heart failure and hypertension. But Dr. Westman was wrong. No significant drop in insulin levels on very low carb diets. What they got is a significant rise in their LDL cholesterol levels, the #1 risk factor for our #1 killer, heart disease.

Atkins is an easy target though. No matter how many new, new, extra new Atkins diets that come out, it’s still old news. What about paleo? The paleo movement gets a lot of things right. They tell people to ditch dairy and doughnuts, eat lots of fruits, nuts and vegetables, and cut out a lot of processed junk. But this new study’s pretty scary. Took a bunch young healthy folks put them on a Paleolithic diet along with a Crossfit-based, high-intensity circuit training exercise program. Now if you lose enough weight exercising you can temporarily drop your cholesterol levels no matter what you eat. You can see that with stomach stapling surgery, tuberculosis, chemo, a cocaine habit—just losing weight by any means can lower cholesterol, which makes these results all the more troubling. Ten weeks of hard core workouts and weight loss, and LDL cholesterol still went up. And it was even worse for those who started out the healthiest. Those starting out with excellent LDLs, under 70 had a 20% elevation in LDL, and their HDL dropped. Exercise is supposed to boost your good cholesterol, not lower it. The Paleo diet’s deleterious impact on blood fats was not only significant, but substantial enough to counteract the improvements commonly seen with improved fitness and body composition. Exercise is supposed to make things better. Put people instead on a plant-based diet and a modest exercise program—mostly just walking-based, and within 3 weeks can drop their bad cholesterol 20%, and their insulin levels 30%, despite a 75-80% carbohydrate diet whereas the paleo diets appeared to negate the positive effects of exercise.

Michael Greger, M.D., is a physician, author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous “meat defamation” trial. Currently Dr. Greger proudly serves as the Director of Public Health and Animal Agriculture at the Humane Society of the United States.

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