WHOLE FOODS – WHOLE HEALTH

Let’s talk about food today. I will touch on the topic of whole foods, a plant-based diet in this article, its benefits, and how we can make the first steps and incorporate more healthy foods into our diets.

Learn the Lingo

Let’s start by reviewing some definitions.

Whole food describes natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients.

Plant-based means food that comes from plants and doesn’t contain animal ingredients such as meat, milk, eggs, or honey.

A whole-foods, plant-based diet is a lifestyle that is based on eating mostly plants. It excludes or drastically reduces animal products (meat, dairy, eggs) and processed, highly refined foods (bleached flours, refined sugars, and oils).

The term vegan describes a lifestyle that excludes, as far as possible, all animal products for food, clothing, or any other purpose. This includes but is not limited to meat, fish, dairy, eggs, and honey.

Vegetarian is a more widely known lifestyle and excludes foods that consist of, or have been produced with the aid of products composed of, or created from any part of the body of a living or dead animal. This includes meat, poultry, fish, or insects. Vegetarians typically eat dairy and eggs.

An omnivore is a person that eats food of both plant and animal origin. A carnivore follows a lifestyle that includes consuming meat.

Expand Your Palate

You may be thinking that a whole-foods, plant-based diet is going to be hard work or boring and that avoiding animal ingredients limits your options – Think again!
This is your opportunity to become a more innovative and healthy cook. As you try and work with new ingredients, you’ll gain a deeper appreciation for food. Think of this experience as a flavor adventure! Food allows you to travel and experience a variety of cuisines from your own home. Sure if you cook the same veggies the same way day after day, you’ll get bored. The same is true with any food. Trying a plant-based, whole-food diet is your opportunity to explore and expand your palate.

Why Plant-Based?

A ton of research has been done providing excellent scientific evidence that many chronic diseases can be controlled, reduced, or even reversed by moving to a whole-food, plant-based diet. A book called The China Study noted as the most comprehensive study of nutrition ever shows that a plant-based diet can reduce the risk of type 2 diabetes, heart disease, certain types of cancer, and other significant illnesses. These are pretty big claims! The research done in The China Study has been the landmark for many other studies since, reporting more significant fitness payoffs, more energy, reduced inflammation, and better health outcomes.

Three categories of plant-based benefits have been identified:

EASY WEIGHT MANAGEMENT: People who eat a plant-based diet tend to be leaner than those who don’t, and the diet makes it easy to lose weight and keep it off—without counting calories.
DISEASE PREVENTION: Whole-food, plant-based eating can prevent, halt, or even reverse chronic diseases, including heart disease and type 2 diabetes.
A LIGHTER ENVIRONMENTAL FOOTPRINT: A plant-based diet places much less stress on the environment.

“What you find at the end of your fork is more powerful than anything you’ll find at the bottom of a pill bottle.” 

Dr. Mark Hyman

Let’s go over some of the disease prevention benefits in more detail:

A Healthy Heart
One of the most well-known benefits of a whole-food, plant-based diet is increased heart health. Did you know that a plant-based diet is the ONLY diet proven to prevent and reverse heart disease? No other diet can make that claim. Researchers have been studying the benefits of plant-based diets since the 1980s. Recent research, presented during the 2017 American Heart Association’s Scientific Sessions, revealed that plant-based diets could reduce the risk of heart failure by 42 percent among people with no history of heart disease. Another study found that participants who consumed a plant-based diet even showed a reversal of coronary artery disease. Protective factors are attributed to both the quality and types of foods consumed. For example, a study published in the Journal of American College of Cardiology found that among 200,000 participants who followed a healthy plant-based diet rich in vegetables, fruits, whole grains, legumes, and nuts had a significantly lower risk of developing heart disease than those following non-plant-based diets. It’s important to note that the study also found that unhealthy plant-based diets that included sugary drinks, fruit juices, and refined grains were associated with a slightly increased risk of heart disease.

Cancer
Research suggests that following a plant-based diet may reduce your risk of certain types of cancer. There are two important factors to know when discussing cancer. First, cancer cells thrive in a high-sugar environment. When the cells are starved (by reducing sugar), they cannot flourish. Second, while DNA can play a role in the risk of developing cancer, diet, lifestyle, and environmental factors are modifiable conditions that also contribute. Vegetarian diets are associated with a significantly lower risk of gastrointestinal and colorectal cancer. Did you know that the American Cancer Society recommends that cancer survivors follow plant-based diets that are high in fruits, vegetables, and unrefined grains while at the same time being low in red and processed meats, refined grains, and sugars? Research has shown that plant-based diets positively affect survival in cancers of the: breast, colon, prostate, and skin (melanoma). A whole-foods, plant-based diet can help reduce inflammation, boost your immune system, and decrease body weight, all of which are attributed to reducing cancer risks.

Diabetes Prevention
Adopting a whole-foods, plant-based diet may be a useful tool in managing and reducing your risk of developing diabetes. Countless studies have examined the effects of diet and diabetes. The results are promising! Take a look: A study of more than 200,000 people, published in a peer-reviewed weekly medical journal, found that those who adhered to a healthy plant-based eating pattern had a 34% lower risk of developing diabetes than those who followed unhealthy, non-plant-based diets. Similarly, a study published in Diabetes Care demonstrated that plant-based diets were associated with nearly a 50% reduction in the risk of type 2 diabetes compared to non-vegetarian diets. There’s also good news for people with diabetes, a study published in Cardiovascular Diagnosis & Therapy found plant-based diets have been shown to improve blood sugar control in people with diabetes.

A Plant-Based Diet and Your Brain 
Plant-based eating is associated with many health benefits, and the brain is no exception! Plant-based diets appear to influence both mental health and cognitive function positively. Higher levels of antioxidants in the blood from plant sources have been associated with a significantly lower risk of depression, and lower suicide rates. In both cross-sectional and interventional studies, vegetarians showed fewer symptoms of depression, anxiety, stress, and mood disturbance than omnivores. The higher levels of antioxidants are also attributed to slowing the progression of Alzheimer’s disease and reversing cognitive deficits. Countless studies report an association between higher intakes of fruits and vegetables and a reduction in cognitive decline. A meta-analysis, which is a review of several different studies of a similar subject, found that eating more fruits and vegetables led to a 20% reduction in the risk of developing cognitive impairment or dementia. The analysis reviewed nine studies including over 31,000 people.

The benefits are pretty astonishing, right? I could go on all day sharing scientifically-backed benefits of whole foods and plant-based eating, but I think you get the picture.

Foods Galore

Switching to a plant-based diet is a lifestyle change that can be intimidating at first. Instead of focusing on what you shouldn’t eat or foods to avoid, it’s more effective to start including more of the good stuff.

Here’s a quick overview of the major food categories you’ll enjoy on a plant-based diet, with examples:
FRUITS: any type of fruit including apples, bananas, grapes, strawberries, citrus fruits, etc.
VEGETABLES: plenty of veggies including peppers, corn, avocados, lettuce, spinach, kale, peas, collards, etc.
TUBERS: root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets, etc.
WHOLE GRAINS: grains, cereals, and other starches in their whole form, such as quinoa, brown rice, millet, whole wheat, oats, barley, etc. Even popcorn is a whole grain.
LEGUMES: beans of any kind, plus lentils, pulses, and similar ingredients.
Don’t worry. There’s so much more than I listed above.

Health Goals

• Success in any aspect of life comes down to setting a goal.
• Here are some tips for establishing an achievable goal for yourself:
• Become aware of a need.
• Envision the outcome.
• Set the intention.
• Focus on the goal.
• Take action to achieve the goal.
• Have faith that if you set the intention, focus, and take action, you will reach your goal or the outcome that is best.

You may want to start big and then create stepping stones (smaller goals) to achieve the big picture goal.
For example, where do you want your health to be in 10 years from now? This is your big-picture goal. From here you’ll create smaller goals that will enable you to reach your ultimate goal.

One way to do this is through SMART goal setting:
S – Specific
M – Measurable
A – Achievable
R – Rewarding
T – Timely

Remember, any goal worth achieving is a goal worth working toward!

Kitchen Prep

Once you have your goal planned out, you’ll want to prepare your kitchen to help keep you on track. This means removing or putting foods you’re trying to avoid out of sight. You can start by adding items on the DO list below and removing items on the DON’T list.

DO:
Greens
Fruits
Water
Lemon
Vitamins
Legumes
Nuts and seeds
Herbal teas

DON’T:
Sugar, sugar substitutes
Caffeine
Dairy
Meat
Processed foods
Soda

A well-stocked pantry will help you along your road to success. You may eventually also want to invest in a juicer, blender or immersion blender, and food dehydrator. These are nice-to-haves but not necessary for getting started. You will, however, want to invest in glass containers with lids to help you with food prep.

Shopping

Some people dread food shopping. Make it easier for yourself by meal planning and gathering a few recipes. Once you know what ingredients you’ll need you can make a list.

Expert Tips:

• Look for recipes with similar ingredients so you can buy for the week in bulk and limit prep time. When writing out your list, picture the grocery store.
• List out items per store department rather than by recipe to help you stay organized and get through the store faster.
• When shopping at a grocery store, stick to the perimeter of the store for healthier foods. The middle of the store contains all the processed packaged items that you want to avoid!
• To avoid getting bored with the same flavors and foods, expand your shopping to local and ethnic markets. Look for different seasonings to cook within ethnic markets to spice up recipes. You may even find products not offered in your regular grocery store.
• Attempt to purchase local produce. Local items will be fresher, may have less chemical exposure, and have a lower environmental impact.

Prep Time

Before you go shopping, make sure to give yourself time for food prep once you return home. Trust me; you’re a lot more likely to use all that produce if it’s ready to go when hunger strikes. Just make it a habit of washing and cutting EVERYTHING before putting it away. This will help cut down meal prep time. Our busy schedules prevent most of us from cooking fresh meals every day, but if the prep is done all you have to do is cook. This is where glass containers with lids will come in handy. Some foods can be cut and stored while others can be cooked and reheated. Produce will typically last up to 10 days in the refrigerator. Fresh herbs have a shorter lifespan. You can buy herb plants for your kitchen or mix herbs with a healthy oil to cook with later on.

Getting Started Tips

To make your transition as smooth as possible, here are a few helpful tips to get you started.
Start by eating more of the plant-based meals you already eat. Rice and beans, veggie stir-frys, and pasta with tomato sauce are already vegetarian. Sift through your current food routine and pick out a few meatless meals you already enjoy.

Shift the balance. When eating a meal you enjoy with meat, add more plant foods to the mix. You don’t have to give up your favorite animal foods immediately. If there are one or two meals, you don’t want to live without, start by cutting animal foods you don’t eat often.

Find other plant-based eaters! Either invite friends and family to join your journey or look for vegetarian meetup groups. When making changes in your life, it’s always easier when you involve others.

Some Tasty Recipes

Try these recipes from forksoverknives.com:

BURRITO BOWL

Ingredients:
Baked tortilla chips
2-4 cups cooked grains
2-4 cups cooked beans
2-4 cups chopped romaine lettuce or steamed kale
2-4 chopped tomatoes
1-2 chopped green onions
2 cups corn kernels
1 avocado, chopped
Fresh salsa

Check the recipe here.

EASY THAI NOODLES

Ingredients:

8 ounces brown rice noodles or other whole-grain noodles
3 tablespoons low-sodium soy sauce, or to taste 2 tablespoons brown rice syrup or maple syrup
2 tablespoons fresh lime juice (from 1 to 2 limes)
4 cloves garlic, minced
1 (12-ounce) package frozen Asian-style vegetables (about 3 cups)
1 cup mung bean sprouts
2 green onions, white and light green parts chopped
3 tablespoons chopped, roasted, unsalted peanuts
¼ cup chopped fresh cilantro
1 lime, cut into wedges

Check the recipe here.

“NO-TUNA” SALAD SANDWICH

For the salad:
1 (15-ounce) can of chickpeas, rinsed and drained
3 tablespoons tahini
1 teaspoon Dijon or spicy brown mustard
1 tablespoon maple syrup or agave nectar
¼ cup diced red onion
¼ cup diced celery
¼ cup diced pickle
1 teaspoon capers, drained and loosely chopped Healthy pinch of each sea salt and black pepper
1 tablespoon roasted unsalted sunflower seeds (optional)
For serving:
8 slices of whole-wheat bread
Dijon or spicy brown mustard
Romaine lettuce
Tomato, sliced
Red onion, sliced

Check the recipe here.

A Word On Supplements

Getting your nutritional needs from supplements may be tempting. However, supplements aren’t intended to be a food substitute because they can’t replicate all of the nutrients and benefits of whole foods.
Depending on your situation and your eating habits, dietary supplements may or may not be worth the expense. But there are some essential ones worth considering, like Vitamin D, B12, Magnesium, Omega 3, and maybe some probiotics. The list can go on but it really depends on every individual and their lifestyle.

Whole foods offer three main benefits over dietary supplements:
GREATER NUTRITION: Whole foods are complex, containing a variety of the micronutrients your body needs.
ESSENTIAL FIBER: Whole foods, such as whole grains, fruits, vegetables, and legumes, provide dietary fiber which is necessary for a healthy diet.
PROTECTIVE SUBSTANCES: Whole foods contain other substances necessary for good health, for example, naturally occurring elements called phytochemicals and antioxidants can be found in fruits and vegetables.

Stay Motivated

As you continue your switch to a whole-foods, plant-based diet make sure to check in with your goals. This will help keep you motivated. You may find your goals change over time- that’s okay! You can adapt to them. The key is staying motivated.
There are several documentaries that you can watch to get more information about plant-based diets, including Forks Over Knives, which looks at the relationship between plant-based diets and managing disease. The Forks Over Knives website also contains many valuable resources related to plant-based diets.

Books I found useful:

• How Not To Die by Michael Greger
• The China Study by T. Colin Campbell
• The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health by Emeran Mayer
• A Plant-Based Life: Your Complete Guide to Great Food, Radiant Health, Boundless Energy, and a Better Body by Micaela Karlsen
• The Omnivore’s Dilemma: A Natural History of Four Meals by Michael Pollan

Meatless Monday is an excellent resource for information and recipes: https://www.meatlessmonday.com/ https://www.supercook.com/#/recipes

Useful apps:
Food Monster
Kitchen Stories

While we can’t control our genetics, many lifestyle factors within our control contribute to our state of health. Diet is considered the most significant contributing factor to chronic illness.
I know switching to a more whole-foods and more plant-based diet can seem daunting. What I have learned along the way is that diet and health are not ‘a one size fits’ all issue, and bringing changes to our lives can be stressful and overwhelming. Just take it one step at a time and don’t forget what personally motivates you to stay on this path.

Let’s work together on transitioning to a whole-foods, plant-based lifestyle for better health!

If you feel stuck, not knowing what direction to go and what steps to take to bring more health into your everyday life, and you would benefit from some support, don’t hesitate to get in touch and reach out to book a 20min discovery call.

You can read more about my services here.

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Hugs,

Below are also all the resources used to create this article for you:
• https://youtu.be/xnKaOL2IBPY
• https://www.healthline.com/nutrition/plant-based-diet-guide#benefits
• https://www.ncbi.nlm.nih.gov/pubmed/28728684
• https://www.virtua.org/articles/prevent-and-reverse-heart-disease-with-a-plant-based-diet
• https://www.forksoverknives.com/science-says-about-diet-and-cancer/#gs.Z9BZpNuO
• https://www.piedmont.org/living-better/can-a-plant-based-diet-help-prevent-cancer
• https://thetruthaboutcancer.com/plant-based-keto-diet/
• https://www.ncbi.nlm.nih.gov/pubmed/27299701
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4221319/
• http://www.onegreenplanet.org/natural-health/how-plant-based-diet-rejuvenates-brain/