2013 is the Year of Plant-Based! US News ranked the 11 best plant-based diets, which includes vegan, vegetarian, macrobiotic, raw, and more. I was interviewed by Angela Haupt on Tuesday, January 8th, 2013 about what it means to eat a whole food, plant-based diet. Here is the recording of our US News Google Hangout interview about Best Diets 2013:
Notes on the why’s and how’s of Whole Food, Plant-Based Diets:
WFPB Google Hangout with US News
Benefits:
Reduced risk for multiple cancers (colorectal, breast, prostate, stomach)
Reduced risk for cardiovascular disease
Improved blood glucose control
Improved athletic performance and recovery
Increased energy
Vast minimization on global degradation: less CO2, deforestation, desertification, improved air and water quality…
More food availability
Sample day:
Breakfasts–
Banana blueberry pancakes with pure maple syrup
Oatmeal with berries and walnuts
Rice pudding with raisins made with almond, coconut, or soy milk
Green smoothie-Spicy Tropical Green Smoothie or Chocolate Chip Mint Smoothie
Lunches–
Bean, rice, and veggie burrito with guacamole and pico de gallo
Pad Thai with Thai Corn Chowder
Vegetarian and avocado sushi rolls with sunumono and miso soup
Dinners–
BBQ Tofu Wings with celery sticks dipped in veg ranch dressing
Hearty Lentil Chili with Whole Grain Corn Muffins
Coconut curry or tofu stirfry with brown rice or quinoa
Falafel with hummus, pita, and cucumber/tomato salad
We only need about 10% kcal from protein
All amino acids available in plants
Plant-based superstars-beans, lentils, peas, nuts, soy products, quinoa, leafy greens
Protein doesn’t equal flesh, it’s a macronutrient, available in all foods
Calcium intake doesn’t equal optimal bone health
Absorption matters
Bone health is multifactorial- exercise is #1, vites D, K, phosphorus, magnesium, protein matter too
Plant-based calcium all-stars- almonds, book choy, broccoli, greens, tofu, plant milks, fortified juice
Avoid dairy because: hormones, steroids, antibiotics, saturated fatty acids, cholesterol; links to acne, type 1 DM, iron-deficiency anemia
Supps:
Only B12
Unless deficient in something else (vit D global epidemic of deficiency)
Challenges:
Social…explaining to family, friends, loved ones; dealing with school, sports, and party situations
Accessibility sometimes, though improving dramatically and rapidly
Getting started:
Thinking from the positive-“what do I get to try” instead of “what do I have to give up”
Consider it a fun challenge
Explore and experiment…bazillions of cookbooks, websites, blogs now accessible for new recipes; farmer’s markets and increasingly plant-friendly options at markets and restaurants
This Post Has 10 Comments
I am reading the book The China Study and am sure that a whole food plant based diet is the way to better health but at 65 I'm not sure the best way to start since. i hate tocook after40 yrs of having to cook
It makes sense. The Challenge is the transition, bad habits die hard.
21 days is all it takes to change a habit and adjust your taste buds. I recommend making the transition slowly, one meal at a time and to not be hard on yourself if you take a step backwards. Travel your journey as it is best for you!
Never too late to start, Diane!!! Never! Add life to your years and years to your life!
Great 1,2,3's on how to get started.. all the meals are good lookin.. Thanks
Cannabis does what most of these plants do all together, if used properly. A good nutricien and diet of herbs ,fruit and vegetables is curing or replacing more and more in the mental health area too. 😉
I read the books Nourshing Traditions & the China Study & I have been a vegetarian for over 9 years (trying to go vegan). I feed my mest eating family only pastured chickens that we raise ourselves as well as the eggs & grass fed beef & elk & bison as well as wild game that they hunt. I feel that with the info ive been given I am doing the right thing.
Julieanna Hever I cured my pcos doing 30 days raw 801010 its hard but a the end of the day when I found out I cured it, I cried. Saying no to ppl and eating separate from fam is worth it in the end <3
un cook with raw foods ! LOL plus a lot of asian places have soooo much vegan food prepared
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