With a lot of great health and fitness benefits, honey should be a common staple in people’s daily diets. Other than its great taste, it has numerous benefits for our bodies, immune systems, weight, and energy which you may not be aware of.

Honey is a source of a variety of vitamins, minerals and amino acids. The main vitamins it provides are niacin, riboflavin and pantothetic acid, and the main minerals are calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. Importantly, the amount of these substances in honey varies depending on its floral source, just as its color and taste vary.

On top of this, what are the main health benefits of honey?

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Trail mix is a favorite fall time snack of mine. Fun to take on hikes and picnics, it always hits the spot. Try mixing some seasonal seeds in your favorite nut mix to stay healthy this season. Here is a simple recipe with remarkable immune boosting powers.

Sunflower Seeds: Rich in vitamin E, magnesium and selenium, sunflower seeds are high in phytosterols which are known cholesterol reducers.

Pumpkin Seeds: Carve that cute Halloween pumpkin and, save those seeds to roast for snacks! Pumpkin seeds are abundant in proteins and vitamins. They contain L-tryptophan, a compound that prevents and treats depression. Nutrient rich pumpkin seeds contain zinc, magnesium, boron phytosterols, carotenoids, omega-3 fats, manganese, phosphorus, iron, and copper. They are also proven to be anti-inflammatory.

Raisins: Raisins are amazingly good for you, especially if they’re organic raisins. Raisins are rich in calcium, vitamin C, iron, b-vitamins, oleanolic acid, and catechin, a phenolic antioxidant effective for prevention of tumors and colon cancer. Raisins are also a known high fiber snack. The healthiest raisins are sulphite-free and organic.

If you are thinking about going vegetarian, here is a list of things that should help you to actually do it,… and to stick to it once you’ve started.

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In a possible solution to a marine chemistry mystery that has puzzled scientists for several decades, researchers have now calculated the contribution of teleost fish (bony fish) to marine carbonate (CO3) concentrations. They estimate that such fish secrete up to 15% of the ocean’s carbonate production, through their intestines, or guts (these are conservative estimates; the more liberal estimates show up to 45%).

This is important because sea water is saturated with calcium ions (Ca+2), which must be combined with carbonates to form the shells (as in bi-valves like clams and scallops) and habitat structures (as in gastropods, like conchs, and coral communities) made of Calcium carbonate (CaCO3). CaCO3 is a “neutral” (non ionic/reactive) and stable compound (within normal ocean ph ranges), and, with its plentiful constituent ions (Ca2+ and CO3-), it is an ideal material for marine creatures to utilize in constructing their shells and skeletons.

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Summer is upon us. The plants are in full bloom, and the sun feels great on your skin. The longer days give you more energy. There are barbecues, beaches and pool parties with your name written all over them! Since you will be spending all that time soaking up the sun, there a few facts you may be happy to know about sunlight and the healing powers of Vitamin D. Vitamin D has gone on for years as the single most underrated nutrient and only recently did it begin to get it’s moment in the spotlight. Research is showing that Vitamin D is known to help prevent osteoporosis, depression, prostrate and breast cancer and even affects diabetes and obesity. If that is not enough to get you to throw your bikini on, maybe these facts from  “The Healing Power of Sunlight and Vitamin D-an exclusive interview with Dr. Michael Holick”, by Mike Adams will help persuade you.

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This superfood can be found in most grocery stores all year round, but is truly in season from the middle of winter to the first part of spring.   During this time it tastes its best, and is most widely available.

Kale, (along with its relatives such as Brussels sprouts, collard greens, and cabbage) is full nutrients such as vitamins A, C, and E, fiber, calcium, manganese, and loaded with sulfur containing phytonutrients which have been shown to protect against many kinds of cancer including breast and ovarian.

Try adding kale to soups, casseroles, and salads… or whip up a batch of crunchy kale chips.  They make a great guilt free snack the whole family will enjoy!

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Wellness Formula is a blend of healing ingredients,

The immune system is our guardian angel if you will, it heals us with unconditional love, responds quickly to outside influences, and protects the body in microscopic, unconsciously controlled ways. When illness attacks hit, there is a way to consciously address these problems to support your natural healing system. The answer is Wellness Formula. It works very well when allergies or colds strike, and when we encounter extreme conditions and need a boost.

A key benefit of the daily wellness vitamins are increased and sustained antioxidant defense.

The maker Source Naturals provides a nice overview on how to befriend your immune system with this formula and explains the benefits of the blend:

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However, I don’t like the use of these terms when referring to non-animal-based foods for a number of reasons. By all calculations, meat, dairy, and eggs are superior in no way – not in terms of health, not in terms of taste, and certainly not in terms of ethics. And if we step back for a moment, we’d see that animal foods are actually the alternatives to plant foods, and we’d remember that cow’s milk is actually a substitute for human milk.

ANIMAL PRODUCTS REPLACE PLANT FOODS

When animals were first herded and domesticated for human consumption, about 9,000-10,000 years ago, they essentially became the alternatives to plant foods. Plant foods were the foundation of the human diet for a long, long time - long before people started domesticating non-human animals. (READ: Plant foods were the foundation. I’m not saying humans didn’t eat "meat" at all.) Fast forward thousands of years to our own "modern" culture. With millions of dollars, the animal exploitation industries convinced people they need to consume the flesh and secretions of animals, and fruits, vegetables, beans, mushrooms, nuts, seeds, herbs, and spices were pushed off to the sidelines and sold as garnish, and meat, dairy, and eggs, with their powerful lobbies on Capitol Hill, enjoyed government support, subsidies, and protection.

Thanks to the dairy industry, whose government-sponsored advertisements pose as public service announcements, humans are continually sold the idea that we need cows’ milk to be healthy. This stuff is sold as if it contains some magical formula designed just for human bodies. The truth is it is a perfect formula, designed just for growing babies — bovine babies, that is.

HERDING ANIMALS - DUPING HUMANS

Cattle are herd animals, which means they are easy to control because they move together and stay together. In other words, "cattle" meet certain requirements that make it easy for humans to contain them. Let’s not kid ourselves into believing that humans struck nutritional gold when they started drinking cows’ milk. Cows’ milk — just like soda — is a commercial product that is sold to the public by the dairy industry that has billions of dollars behind it in advertising and enjoys government protection from false advertising laws.* Whether it’s cow’s milk, goat’s milk, sheep’s milk, buffalo’s milk, rat’s milk, or dog’s milk, it is totally unnecessary for human survival and health.

Not only are we the only animal that drinks another animal’s milk, we are the only animal that drinks it into adulthood. All female mammals produce milk for the same reason: to feed and nourish their offspring. At a certain age, depending on the mammal, the infant is able to move onto solid food and is weaned off of the mother’s milk — every mammal, that is, except humans.

Despite the fact that humans don’t continue drinking human milk after being weaned, we’re told we have to drink cows’ milk. And despite the fact that calves naturally stop drinking cows’ milk after they’re weaned, humans have been duped into believing that they must drink it as adults. Our own physiology supports the cessation of milk-drinking in that - at about time time when we should be weaned off of breast milk - our bodies stop producing lactase, the enzyme that enables us to digest lactose, the sugar that’s in mammalian milk. One of the reasons the majority of the world population suffers from lactose intolerance is because we’re not able to digest it. Drinking milk - human or otherwise - into adulthood makes absolutely no sense, but it makes really good business and very good money.

TAKING BACK THE WORD

The dairy industry has made attempts to own the word "milk" and stop non-dairy milk companies from using the word; they loathe the use of the word "milk" in any other context outside of that which refers to the stuff they take from cows and sell to humans. (Perhaps they would prefer human women to say "breast beverage" instead of "breast milk.") Besides referring to the fluid that a female produces when she is lactating, the word "milk" also refers to the liquid extracted from various plants, whether they are nuts, grains, seeds, or fruits. Many of these milks have been around for thousands of years in different parts of the world. The milk from these plants are hardly "alternatives." Rather, they stand on their own as delicious and much healthier choices for human consumption.

SOY
Soy milk originated in China, a region where the soybean was native and used as food long before the existence of written records. Later on, the soybean and soybean foods were transplanted to Japan. Soy milk is reputed to have been discovered and developed in the Han Dynasty in China about 164 B.C. Cow’s milk is definitely the "alternative" to soy milk, particularly in the East. Sadly and ironically, however, the consuption of cow’s milk now exceeds that of soy milk in Japan. The advertising arms of the North American dairy industry reach far and wide.

RICE
If you’ve ever been to a traditional Mexican restaurant, you’ve had the pleasure of imbibing Horchata, a delicious sweet beverage made primarily of rice, sugar, and cinnamon – and often almonds. The Mexican Horchata is based on the Spanish Horchata de Chufa, which was traditionally made from a grassy plant called the Chufa or tiger nut and has its origin in ancient Egypt and Sudan.

NUT
Almond milk – by far my favorite! – was used widely in the Middle Ages in regions stretching from the Iberian Peninsula to East Asia. It was prized for its high protein content and its ability to keep better than milk from animals, which soured if it wasn’t used right away. Milk derived from other nuts also has a long history, including that of walnut, cashews, peanuts, macadamia, and hazelnuts.

COCONUT
The milk of the young coconut is referred to as coconut water or coconut juice and is absolutely delicious and drunk as a beverage. It’s been a popular drink in the tropics since the discovery of the coconut palm tree! (Early Sanskrit writings reveal that the people of India were using coconuts as a staple for food.) It’s naturally fat-free and low in calories with high nutrition content. (Coconut milk is the thick sweet, milky white substance derived from the meat of a mature coconut and is often used for cooking and not for drinking.)

FOLLOWING THE COWS’ LEAD

The bottom line is we have no nutritional requirement for the milk of another animal. Though we have nutritional requirements for nutrients such as calcium, we can do what the cows do and get our minerals from the green leafy stuff that grows in the ground. That news, however, hasn’t quite made its way to our living rooms and classrooms. The kale growers don’t seem to have the money for multi-million-dollar ad campaigns (got kale?); the chard lobby has yet to be formed; and the broccoli farmers just haven’t gotten around to producing glossy marketing materials (I mean - "educational" materials) for young children in school to compete with those that the dairy industry have been supplying to teachers for decades. Get them while they’re young, and you’ve got them for life.

Though humans have been drinking the milk of animals for thousands of years, there is enough evidence now to support the detrimental effects it has on our bodies. Just because we’re in the habit of doing something doesn’t mean we should continue. Just because we can do something doesn’t mean we should.

(*The California Milk Advisory Board was sued by animal advocates and organizations for falsely representing the condition and treatment of dairy cows in the state. Because the California Milk Advistory Board is the marketing arm of the California Department of Agriculture and thus a government agency, it is exempt from false-advertising laws. The case was thrown out, but not before the judge acknowledged that California cows "probably aren’t happy and that if the ads implying that they were happy had been made by a private individual, false-advertising laws might apply.")

*Listen to my podcast episode on my favorite non-dairy milks

Luckily for me, I love communicating - through talking (just ask my husband), writing (is anybody reading this?), and other means - and I never get tired of expressing the joy that comes from living a life that reflects compassion, kindness, and non-violence toward others. I am amazed, however, at the questions that arise in people once they encounter a “vegan.” Questions are great; don't get me wrong. But, it's as if people don't start thinking about health, nutrition, and animal rights until someone says the word "vegan” or even “vegetarian."

Despite the very real health concerns associated with the human consumption of animal fat, animal protein, and animal's milk, how many of us express genuine concern for our friends, coworkers, and family members as we watch them eat this stuff several times a day? How many of us have asked fellow meat-eaters where they're getting their fiber, complex carbohydrates, magnesium, potassium, folate, vitamin A, phytochemicals, and antioxidants, such as vitamin C and vitamin E — nutrients that people are truly deficient in. These nutrient deficiencies are not because people are eating too many vegetables; it's because they're not eating enough!

As a group, vegans tend to eat more vegetables than non-vegetarians. Yes, there are some junk-food vegans, but that doesn’t mean there’s something wrong with veganism in and of itself; rather it’s a comment on the fact that whether you’re a non-vegetarian or a vegan, there are healthy and unhealthy habits within the entire spectrum. But the general perception that nutrient deficiencies exist in a plant-based diet and not in a meat-based is not only false, it completely ignores the fact that Americans are simply in the worse health they’ve ever been. The population of vegetarians in North America is under 5%, so when we read the studies about increasing rates of heart disease, stroke, cancer, diabetes, etc., we’re reading about non-vegetarians – not vegans.

This is not to say that every vegan is in superior health to every non-vegetarian, but I do think it would behoove us all to shift our criticism of plant-based diets to the problems with our daily consumption of meat, dairy, and eggs. Of course, everyone should be concerned about getting proper nutrition, but we’ve become so obsessed with single nutrients that we make it all much more complicated than it needs to be. We’ve also been bombarded by slick, expensive marketing campaigns by those who have the most to gain by our consumption of animal flesh and secretions that we’ve lost sight of the fact that the nutrients we need are actually plant- (or bacteria-) based.

Let’s take a look at calcium, as an example. The dairy industry has convinced the public that in order to obtain and absorb calcium, we need to drink cow’s milk. (Goat’s and sheep’s milk are growing trends and touted as health food, and if you go to other places of the world, camel’s milk is considered manna from the gods. And it’s true – if you’re a baby camel.)

Calcium is a mineral found in the ground. While it’s true that cow’s milk contains a lot of calcium, it’s because cows eat grass. Grass – like all green-leafy plants, such as kale, chard, collard greens, mustard greens, and beet greens – contain high amounts of calcium. However, since most dairy cows are raised on dry lots and not given grass to graze on, their feed is supplemented with calcium. Their feed is supplemented to provide the calcium they’re not consuming, the females are continually impregnated in order to keep her lactating (her pregnancy is as long as that of a human), her babies are taken away and either killed immediately (if they’re male) or killed a few years later after a life of servitude (if they’re female) – all so humans can drink this “calcium-rich” fluid meant only to nourish the mammal’s offspring. Ethical concerns aside, just from a resource perspective alone, this is an incredibly wasteful process.

Not only do grown cattle stop drinking the milk of their mothers, humans also stop drinking human milk after they’re weaned and thriving on solid foods. In fact, there have been countless comedy sketches about how repulsed adult humans are at the notion of drinking human breast milk. If the marketing campaign for such milk were as large as that for the cow’s milk industry, perhaps things would be different. Humans have absolutely no nutritional requirement to drink the milk of another animal – whether that animal be hoofed or clawed; in fact, the link between cow’s milk and many preventable Western diseases, including diabetes and certain types of cancer is indisputable, such that we are actually harming ourselves with this seemingly innocuous secretion.

Humans do, however, have a nutritional requirement for calcium, but – in the case of Americans, at least, — though we drink more cow’s milk than any other nation, the average diet contains 40-50% of the recommended daily allowance. The best way to consume calcium is to go straight to the source, just like the cows do: to those dark green leafy vegetable I named above, as well as broccoli, beans, and seeds. It is the absence of calcium-rich plant foods as well as the presence of calcium-leeching animal protein in people’s diets that lead to such low calcium levels.

Another nutrient we obsess over is Omega 3 fatty acid, and most people identify fish as the primary source of this essential fat. Fish oil supplements are flying off the shelves, and people are eating more fish than ever. Aside from the considerations of the fish themselves and the fact that people are eating too man Omega 6 fatty acids from processed foods, there are definitely health concerns over the human consumption of these aquatic animals, not to mention the environmental concerns over how they’re “raised” or caught. Nearly all fish and shellfish contain traces of methylmercury, a toxin that’s poisonous to the brain and central nervous system. No fish is completely free of mercury and other pollutants, and the “fattier” and larger fish just absorb more of them. Like mercury, other pollutants, including PCBs, accumulate in fish and in the body tissues of people who eat fish regularly. These pollutants can remain in your body for decades, creating a higher risk of serious diseases, including cancer.

Though we would never drink polluted water, fish – where the toxins are the most concentrated – is one of the most polluted things we eat. In terms of Omega 3s, it’s true that the flesh of salmon contains high amounts of such Omega 3s as EPA and DHA, but it’s only because they’re eating the plants that contain these fats. Like the cows consuming the calcium from plants, fish eat phytoplankton and algae – the plant foods that contain these fats. Whereas you have the mercury contamination in the wild-caught salmon, you have an absence of Omega 3 fatty acids in farm-raised salmon, as well as a number of other considerations that have to do with “raising” animals in confinement. The bottom line is if the fish don’t get Omega 3s, the person eating the fish doesn’t get Omega 3s. Killing animals to get the nutrients that are contained by plants in the first place is – as in the case of dairy – unnecessary (and thus cruel) as well as terribly inefficient and wasteful.

In this case, too, we can cut out the middle man and go right to the source. Flax seeds are the most concentrated source of Omega 3 fatty acids, and they don’t contain mercury. They’re healthful, beautiful, easy to digest, and relatively inexpensive in terms of the bang you get for your buck. Buy the seeds whole in the bulk section of your natural foods store (brown or golden), and use a coffee grinder to grind them. When they’re whole, they can be stored in the cupboard, but once they’re ground, they need to be stored in the fridge or freezer. Stick them in a container, and add two teaspoons a day to your morning smoothie, oatmeal, cereal, salad, or soup. (Incidentally, if you don’t grind them before eating, you’ll find what an effective laxative they are.) Walnuts, hemp seeds, and chia seeds are also high in Omega 3s, or you can go straight to a DHA supplement.

Finally, it’s worth mentioning B12, since that’s often another nutrient people point out to demonstrate that humans need to eat animals to survive. It’s true that B12 is found primarily in meat and eggs, but this vitamin doesn’t occur in the flesh of living animals, so why is it so prevalent in meat and eggs? The reason is that B12 grows on bacteria. It’s not an animal-derived nutrient; it’s a bacteria-derived nutrient. There tends to be B12 on meat, because meat is – how shall I say this? – the flesh of once-living animals. I’m being tactful here; forensics experts on your favorite medical show say it more plainly than that.

Though we all used to consume some B12 from the ground when we ate our vegetables and thus ate some soil, we now scrub our veggies clean because we’re (justifiably) concerned about pesticides and toxins. We’re also depleting our soil of nutrients, decreasing the chances even more that we’ll consume B12 the old-fashioned way – through the soil. It’s important to note that B12 deficiency is present in vegans and non-vegans, alike, so we should all make it a priority to ensure we’re taking it regularly. Because of all of these factors, the best way to ensure we get B12 is to just take it as a supplement; it’s found in most multivitamins, and many cereals are fortified with it.

The point here is to demonstrate that far from being deficient in essential nutrients, plant-based diets are actually brimming with them. It’s simply inaccurate to say that we need to consume animals and their secretions to survive and thrive. Rather, we need essential nutrients, all of which exist in and are available to us through plants. The bottom line: your mom was right. Eat your vegetables!

Steamed Kale with Tahini Dressing

It’s safe to say that kale is the most nutrient-dense food on the planet. This calcium-rich vegetable is enhanced by the calcium-rich tahini, a paste/butter made from sesame seeds. Serves 2

Ingredients
1 bunch kale (curly, dinosaur, or Lacinato)
½ cup tahini
¼ cup (more or less) water
1 tablespoon fresh lemon juice
1 tablespoon nutritional yeast
1 teaspoon Bragg Liquid Aminos (or tamari soy sauce)
1 large pitted medjool date, chopped or 2 deglet noor dates
1-2 garlic cloves, chopped

Directions
Wash the kale well by submerging it in clean water a couple of times. Use a sharp knife to cut out the ribs of the kale and coarsely chop the leaves. Prepare the tahini dressing by blending all the dressing ingredients together. You can make it thicker and use it as a sandwich spread or thinner to use as a sauce, as with the kale. Pour over the kale, and enjoy!

Asparagus and Carrots with Walnut Dressing

You can use this dressing with other steamed vegetables (broccoli, kale, etc.), but I really love it with asparagus and carrots. It’s very simple but absolutely delicious and full of Omega-3-rich walnuts. Serves 4

Ingredients - Vegetables
10 asparagus spears, with thick ends removed
4 carrots, peeled and finely sliced into 1-inch matchsticks
1-2 teaspoons fresh lemon juice

Ingredients – Dressing
¼-½ cup walnuts
2 teaspoons white/light miso or 1 teaspoon red miso
2 tablespoons mirin
2 teaspoons tamari soy sauce
2 tablespoons white wine
2 tablespoons rice vinegar or any white vinegar

Directions

1. Steam the asparagus and carrots for 5-7 minutes, until softer but still crispy. Squeeze the lemon juice over the cooked veggies, and set aside.

2. Using a food processor, blend together the walnuts, miso, mirin, tamari, white wine, and rice vinegar.

3. In a large bowl, mix the carrots and asparagus with the dressing, and arrange on a serving plate.

What is Mirin?

Mirin is a kind of rice wine similar to sake, but with a lower alcohol content. It has a slightly sweet taste and is a common ingredient in teriyaki sauce.

More recipes can be found in our online cookbook.