Empowered Kitchen

Recommended References and Readings

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- https://www.commonwealthfund.org/publications/issue-briefs/2023/oct/high-us-health-care-spending-where-is-it-all-going
- https://www.cms.gov/data-research/statistics-trends-and-reports/national-health-expenditure-data/nhe-fact-sheet
- https://www.healthaffairs.org/doi/10.1377/hlthaff.2025.01683
- https://www.commonwealthfund.org/publications/issue-briefs/2023/oct/high-us-health-care-spending-where-is-it-all-going
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- https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/energy-density/
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- Academy of Nutrition and Dietetics. Vegetarian Diets. https://www.eatright.org/health/wellness/vegetarian-and-plant-based
- Physicians Committee for Responsible Medicine (PCRM). What Is a Whole‑Food, Plant‑Based Diet? https://www.pcrm.org‍ ‍
- https://www.pcrm.org/news/news-releases/nearly-90-us-adults-believe-inaccurately-its-important-eat-animal-products-get
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- Fan Y, Wang M, Li Z, Jiang H, Shi J, Shi X, Liu S, Zhao J, Kong L, Zhang W, Ma L. Intake of Soy, Soy Isoflavones and Soy Protein and Risk of Cancer Incidence and Mortality. Frontiers in Nutrition. 2022;9. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.847421

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- Rice S, Whitehead SA. Phytoestrogens and breast cancer—promoters or protectors? Endocrine-Related Cancer. 2006;13(4):995-1015. https://doi.org/10.1677/erc.1.01159

- Zhang FF, Haslam DE, Terry MB, Knight JA, Andrulis IL, Daly MB, Buys SS, John EM. Dietary isoflavone intake and all-cause mortality in breast cancer survivors: The Breast Cancer Family Registry. Cancer. 2017 Jun 1;123(11):2070-2079. doi:10.1002/cncr.30615.

- https://www.pcrm.org/good-nutrition/nutrition-information/soy-and-health

Part 1 - Your Awareness Toolkit

Part 2 - Your Knowledge Toolkit

- http://dietaryguidelines.gov/
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- Garvin, E. C., Cannuscio, C. C., & Branas, C. C. (2013). Greening vacant lots to reduce violent crime: A randomised controlled trial. Injury Prevention, 19(3), 198–203. https://doi.org/10.1136/injuryprev-2012-040439
- Hartwig, K. A., & Mason, M. (2016). Community gardens for refugee and immigrant communities as a means of health promotion. Journal of Community Health, 41(6), 1153–1159. https://doi.org/10.1007/s10900-016-0193-z
- Hume, C., Kalamkarian, A., Grieger, J. A., D'Onise, K., & Smithers, L. G. (2022). Community gardens and their effects on diet, health, psychosocial and community outcomes: A systematic review. BMC Public Health, 22, 1244. https://doi.org/10.1186/s12889-022-13591-1
- MacKenzie, A. (2016, March 1). Beyond food: Community gardens as places of connection and empowerment. Project for Public Spaces. https://www.pps.org/article/beyond-food-community-gardens-as-places-of-connection-and-empowerment
- Mason, M., & Witt, J. (2019). What gardens grow: Outcomes from home and community gardens supported by community-based food justice organizations. International Journal of Environmental Research and Public Health, 16(4), 655. https://pmc.ncbi.nlm.nih.gov/articles/PMC6372235/
- Schukoske, J. E. (2000). Community development through gardening: State and local policies transforming urban open space. Legislation and Public Policy, 3, 351–392.
- Donley, N. (2019). The USA lags behind other agricultural nations in banning harmful pesticides. Environmental health: a global access science source, 18(1), 44. https://doi.org/10.1186/s12940-019-0488-0
- Organic Farming Research Foundation. Organic for Climate. https://ofrf.org/organicforclimate/
- Rahman, A., Baharlouei, P., Koh, E. H. Y., Pirvu, D. G., Rehmani, R., Arcos, M., & Puri, S. (2024). A Comprehensive Analysis of Organic Food: Evaluating Nutritional Value and Impact on Human Health. Foods (Basel, Switzerland), 13(2), 208. https://doi.org/10.3390/foods13020208
- USDA Agricultural Marketing Service. (2019). Organic Standards. https://www.ams.usda.gov/grades-standards/organic-standards
- Asami, D. K., Hong, Y. J., Barrett, D. M., & Mitchell, A. E. (2003). Comparison of the total phenolic and ascorbic acid content of freeze-dried and air-dried marionberry, strawberry, and corn grown using conventional, organic, and sustainable agricultural practices. Journal of Agricultural and Food Chemistry, 51(5), 1237–1241.
- Montgomery, D. R., & Biklé, A. (2022). What your food ate: How to heal our land and reclaim our health. W. W. Norton & Company.
- Montgomery, D. R., Biklé, A., Archuleta, R., Brown, P., & Jordan, J. (2022). Soil health and nutrient density: Preliminary comparison of regenerative and conventional farming. PeerJ, 10, e12848. https://doi.org/10.7717/peerj.12848
- Smith, S. E., & Read, D. J. (2008). Mycorrhizal symbiosis (3rd ed.). Academic Press.
- USDA Natural Resources Conservation Service. (n.d.). Soil health. U.S. Department of Agriculture. https://www.nrcs.usda.gov/conservation-basics/natural-resource-concerns/soils/soil-health
- Wood, S. A., & Baudron, F. (2018). Soil organic matter underlies crop nutritional quality and productivity in smallholder agriculture. Soil and Tillage Research, 180, 34–43. https://doi.org/10.1016/j.still.2018.02.011
- Davis, D. R., Epp, M. D., & Riordan, H. D. (2004). Changes in USDA food composition data for 43 garden crops, 1950 to 1999. Journal of the American College of Nutrition, 23(6), 669–682.
- https://www.science.org/doi/10.1126/science.aaq0216 (Accessed May 23, 2026)

- Data Page: Land use per 100 grams of protein”. Our World in Data (2026). Data adapted from Poore and Nemecek. Retrieved from https://archive.ourworldindata.org/20260525-085035/grapher/land-use-protein-poore.html [online resource] (archived on May 25, 2026). (Accessed May 23, 2026)
- Hannah Ritchie, Pablo Rosado, Max Roser. Environmental Impacts of Food Production. Our World in Data. 2022. https://ourworldindata.org/environmental-impacts-of-food (Accessed May 23, 2026).
- Poore J, Nemecek T. Reducing food's environmental impacts through producers and consumers. Science. 2018;360(6392):987-992.
- FAO. The State of the World's Land and Water Resources for Food and Agriculture (SOLAW): Managing Systems at Risk. Food and Agriculture Organization of the United Nations; 2011.
- Bar-On YM, Phillips R, Milo R. The biomass distribution on Earth. Proc Natl Acad Sci U S A. 2018;115(25):6506-6511.
- Hannah Ritchie (2023) - “How many animals are factory-farmed?” Published online at OurWorldinData.org. Retrieved from: 'https://archive.ourworldindata.org/20260112-092708/how-many-animals-are-factory-farmed.html' [Online Resource] (archived on January 12, 2026). (Archived Jan 12, 2026; Accessed May 23, 2026).
- https://www.epa.gov/npdes/animal-feeding-operations-afos (Accessed May 23, 2026).
- Max Roser (2023) - “How many animals get slaughtered every day?” Published online at OurWorldinData.org. Retrieved from: 'https://archive.ourworldindata.org/20251125-173858/how-many-animals-get-slaughtered-every-day.html' [Online Resource] (archived on November 25, 2025). (Archived Nov 25, 2025; Accessed May 23, 2026).
Edwards, C. (2023, August 31). Cutting Federal Farm Subsidies. CATO Institute. https://www.cato.org/briefing-paper/cutting-federal-farm-subsidies

Farm Action. (2025, April 14). Rethinking Tariffs: Let’s Talk About What’s Really Happening with Ag Trade. https://farmaction.us/rethinking-tariffs-lets-talk-about-whats-really-happening-with-ag-trade/

USDA National Agricultural Statistics Service. (2022). Census of Agriculture. https://www.nass.usda.gov/AgCensus/

Part 3 - Your Culinary Rx Toolkit

- Campbell, T. Colin (2005). The China Study. Benbella Books.
- Campbell, T. Colin and Parpia, B. and Chen, J. (1998). Diet, lifestyle, and the etiology of coronary artery disease: the Cornell China Study. American Journal of Cardiology, 82.
- Lachat, C. et al. (2012). Public Health Nutrition.
- Drewnowski, A., & Fulgoni, V. (2014). The American Journal of Clinical Nutrition.
- https://www.nature.com/articles/s41467-023-37457-1 - Accessed May 14, 2026
- https://www.ewg.org/foodnews/ Accessed May 14, 2026
- https://publichealth.jhu.edu/2025/what-are-ultra-processed-foods - Accessed May 14, 2026
- https://www.ifpsglobal.com/plu-codes - Accessed May 14, 2026
- https://www.fda.gov/food/consumers/food-loss-and-waste - Accessed May 14, 2026
- https://www.fda.gov/consumers/consumer-updates/are-you-storing-food-safely - Accessed May 14, 2026
- Ardisson Korat, A. V., Glenn, A. J., Sun, Q., Willett, W. C., Hu, F. B., & Laden, F. (2024).
- Dietary plant-to-animal protein ratio and risk of cardiovascular disease, coronary artery disease, and stroke: Results from 3 prospective cohorts of US adults. The American Journal of Clinical Nutrition, 120(6), 1210–1219. doi.org
- Probiotics in Tempeh. (2024). nitewall.com. https://nitewall.com/2024/10/probiotics-in-tempeh/
- Lüdecke, Tina (2025). Meat was not on the menu for human ancestor Australopithecus. Science, 367.
- Srour B, Fezeu LK, Kesse-Guyot E, et al. Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study (NutriNet-Santé). BMJ. 2019 May 29;365:l1451
- Preston JM, Iversen J, Hufnagel A, et al. Effect of ultra-processed food consumption on male reproductive and metabolic health. Cell Metab. 2025 Oct 7;37(10):1950-1960
- https://publichealth.jhu.edu/2025/the-evidence-behind-seed-oils-health-effects
- https://med.stanford.edu/news/insights/2025/03/5-things-to-know-about-the-effects-of-seed-oils-on-health.html
- https://www.forksoverknives.com/wellness/the-great-oil-debate-experts-weigh-in-on-health-impact-of-plant-oils/

Part 4 - Your Planet-Saving Toolkit

- https://www.ipbes.net/global-assessment
- https://www.worldbank.org/en/topic/indigenouspeoples
- https://www.un.org/development/desa/indigenouspeoples/wp-content/uploads/sites/19/2018/11/UNDRIP_E_web.pdf
- Hannah Ritchie (2020) - “You want to reduce the carbon footprint of your food? Focus on what you eat, not whether your food is local” Published online at OurWorldinData.org. Retrieved from: 'https://archive.ourworldindata.org/20251125-173858/food-choice-vs-eating-local.html' [Online Resource] (archived on November 25, 2025) - Accessed May 11, 2026.
-Poore, J., & Nemecek, T. (2018). Reducing food’s environmental impacts through producers and consumers. Science, 360(6392), 987-992.
-Rockström J, Thilsted S, Willett W et al.
-The EAT–Lancet Commission on healthy, sustainable, and just food
-The Lancet, 2025; 406, 1625-1700
- Crowther et al. (2015). Mapping tree density at a global scale. Nature. doi:10.1038/nature14967
- https://onetreeplanted.org/pages/tree-facts - Accessed May 11, 2026
- Hannah Ritchie and Max Roser (2019) - “Half of the world’s habitable land is used for agriculture” Published online at OurWorldinData.org. Retrieved from: 'https://archive.ourworldindata.org/20251125-173858/global-land-for-agriculture.html' [Online Resource] (archived on November 25, 2025). - Accessed May 11, 2026.
- https://www.fisheries.noaa.gov/national/habitat-conservation/shallow-coral-reef-habitat - Accessed May 16, 2026
- https://coralreefwatch.noaa.gov/satellite/research/coral_bleaching_report.php - Accessed May 16, 2026
- https://coralvita.co/coral-cafe/why-coral-reefs-are-so-important/ - Accessed May 16, 2026
- https://www.iss-foundation.org/ - Accessed May 9, 2026.
- https://www.doc.govt.nz/nature/habitats/marine/threats-facing-our-oceans/ - Accessed May 24, 2026.
- https://www.nationalgeographic.com/environment/article/critical-issues-overfishing - Accessed May 24, 2026
- https://www.fao.org/newsroom/detail/fao-report-global-fisheries-and-aquaculture-production-reaches-a-new-record-high/en - Accessed May 24, 2026.
- https://envirocenter.yale.edu/posts/2023-10-01-the-push-to-reform-fisheries-subsidies - Accessed May 24, 2026.
- https://www.pbs.org/newshour/world/wto-global-agreement-aimed-at-reducing-overfishing-takes-effect-3-years-after-its-adoption - Accessed May 24 2026.
- https://www.montereybayaquarium.org/change-impact/how-to-choose-sustainable-seafood/seafood-guides - Accessed May 24, 2026.
- FAO. 2021. Assessment of agricultural plastics and their sustainability—A call for action. Rome. https://doi.org/10.4060/cb7856en
- OECD. (2022, February 22). Global Plastics Outlook. https://www.oecd.org/en/publications/global-plastics-outlook_de747aef-en.html
- Lachat, C. et al. (2012). Public Health Nutrition.
- Hall, K. D. et al. (2009). PLoS ONE
- Farmer x Foodie. "Homegrown vs. Store-Bought Produce: Nutritional Differences." Farmer x Foodie, farmerxfoodie.com/homegrown-vs-store-bought-produce-nutritional-differences. Accessed 2024.

- GardenTech. "Garden-to-Table Goodness and Nutrition." GardenTech, www.gardentech.com/blog/gardening-and-healthy-living/garden-to-table-goodness-and-nutrition. Accessed 2024.

- Lee, Sung Koo, and Adel A. Kader. "Preharvest and Postharvest Factors Influencing Vitamin C Content of Horticultural Crops." Postharvest Biology and Technology, vol. 20, no. 3, 2000, pp. 207–220.

- Northwest Horticultural Council. "Controlled Atmosphere Storage." Northwest Horticultural Council, nwhort.org/controlled-atmosphere-storage. Accessed 2024.

- University of Maine Cooperative Extension. "Controlled Atmosphere Storage." Cooperative Extension: Tree Fruits, extension.umaine.edu/fruit/harvest-and-storage-of-tree-fruits/controlled-atmosphere-storage. Accessed 2024.

Recommended References and Readings

How did America's health get so sick?

How does the USA's health ranks against other countries?

How does the USA's health expenditures compare against other countries?

What are processed and ultra-processed foods and how does it affect our health?

A word about food addiction and hyperpalatable foods

What is the difference between caloric density vs nutritional density?

What is the difference between whole-food plant based vs vegetarian vs vegan?

What is the difference between protein from animals vs plants?

What is the difference between carnivore vs keto vs paleo? Any real science to its health benefits?

What about plant-based alternatives? Are they a good substitute for meat?

Myth-busting: We need protein from meat

Myth-busting: Isn't "white" meat better than "red" meat?

Myth-busting: Do carbohydrates cause you to gain weight?

Myth-busting: Doesn't sugar cause diabetes?

Myth-busting: I have a strong family history of chronic disease, does it matter what I eat?

Myth-busting: Transitioning to plants is expensive, time-consuming, and difficult

Myth-busting: Doesn't soy cause cancer?

Which nutrients do we not get enough of?

Is WFPB complete nutrition?

What about sources of calcium and iron in WFPB? Don't I need them from animals?

Doesn't cow's milk do a body good?

How does plant-based eating affect my weight?

How does plant-based eating affect my cholesterol levels?

How does plant-based eating affect my blood vessels?

How does plant-based eating affect inflammation & immune health?

How does plant-based eating affect my gut health & immune health?

How does plant-based eating affect my gut health and mental health?

Can plant-based eating affect longevity?

Is chronic disease reversal/remission possible?

If I am bodybuilder, athlete or a weekend warrior, will I get enough nutrition from just plants?

If I am physically active, how does plants stack against animal foods for fuel and energy?

A word about seafood as an omega source

A word about seafood sustainability and its effects

A quick word about microplastics and the food supply

A word about food deserts and food access, why do they matter?

How does community and/or urban gardening affect communities?

What's the deal with organic vs non-organic?

What does soil health have to do with produce health?

Land use from animal vs vegetable agriculture so far?

What are the environmental impacts of food and agriculture?

What are the current negative effects from factory farms?

What is the future outlook of agriculture?

Tips for Success for transitioning to a WFPB lifestyle

Tips for Saving Time

Tips for Success in the Supermarket

Tips for Success in the Freezer/Fridge

Tips for adapting to other cultures/traditions

Your Go-To substitutes for Meat

A word about SOS-Free and seed oils, how do I navigate between these two?

Food and Indigenous Ancestry

Drawing down carbon with food

Replanting trees and deforestation

Replanting coral reefs

Reducing our ocean footprint

Reducing our use of plastic

Cooking more and eating out less

Growing Your Garden

Empowered Kitchen