Reasons to sign-up for Trisha's "7 Day Healthy Eating Challenge--Plant-Based Style" from the Academy of Nutrition and Dietetics

The Academy of Nutrition and Dietetics releases an evidence-based position paper about vegetarian diets every few years.  Today I share a few exciting statements from The Academy regarding plant-based eating from their 2009 position paper (1).  

Here's what you'll learn from watching today's video...

• what chronic diseases vegetarian diets have shown to improve or reduce the risk of according to the evidence compared to meat-based diets.  
• if you have to complement proteins if you're not eating meat.  
• if vegan eaters do better or worse in certain health and nutrient outcomes compared to vegetarians and omnivores.

Watch the video to learn what the Academy of Nutrition and Dietetics thinks about eating plant-based.  Once you've watched the video, be sure to answer today's Take Control Question below.  

Here's a few quotes from The Academy's position paper on vegetarian diets...

“It is the position of the American Dietetic Association that appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the lifecycle, including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.”

The authors continue...

"Vegetarian diets are often associated with a number of health advantages, including lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels, and lower risk of hypertension and type 2 diabetes.

Vegetarians tend to have a lower body mass index (BMI) and lower overall cancer rates. Vegetarian diets tend to be lower in saturated fat and cholesterol, and have higher levels of dietary fiber, magnesium and potassium, vitamins C and E, folate, carotenoids, flavonoids, and other phytochemicals."

What does the Academy have to say about protein and plant-based, vegan diets?.....

"Protein Plant protein can meet protein requirements when a variety of plant foods is consumed and energy needs are met. Research indicates that an assortment of plant foods eaten over the course of a day can provide all essential amino acids... thus, complementary proteins do not need to be consumed at the same meal."

The paper also stated that "a vegetarian diet is associated with a lower risk of death from ischemic heart disease" and that one study found that "the incidence of ischemic heart disease was estimated to be 24% lower in lifelong vegetarians and 57% lower in lifelong vegans compared to meat eaters."

If you think you'd like to try eating a healthy, plant-based, vegetarian or vegan diet but aren't sure how to get started or just need a restart to get back on track, considering joining my free "7 Day Healthy Eating Challenge -- Plant-Based Style."  Here's what you'll get for joining...

• 35 free recipes,
• a meal plan,
• two free webinars where you can ask me, Nutritionist, Trisha Mandes, MPHN anything about eating a healthy, plant-based diet and
• 7 days of tips and inspirational emails.  

Sign-up at www.THTchallenge.com and once you do, please ask 3 friends to do it with you.  Email them the sign-up link www.THTchallenge.com

Now I'd love to hear from you.  Answer today's Take Control Now Question and click 'comment' below to share your thoughts.

Take Control Now Question

What stereotypes or negative thoughts do you or did you have about eating vegetarian that may prevent you from trying to eat healthier?

Sources:

1. Craig, WJ. and Mangels, AR. 2009. Position of the American Dietetic Association: vegetarian diets. J Am Diet Association, Jul:109(7):1266-82. 

Smoothies: Three Things to Watch Out For

Smoothies can be a great way to eat more fruits and veggies but I don't recommend drinking them with reckless abandon.  And here's three reasons why...

1.  Smoothies aren't a panacea for good health (for two reasons).

Smoothies can be a great addition to a healthy, plant-based or vegan diet, but they can also trick you.  Here's two different ways...

One - when you blend up your food, the blender is actually doing some of the pre-digesting of the food for you.  This makes it easier to consume more calories without feeling as full.  

For example, if you were to drink a smoothie made of 2 bananas, 1 cup of frozen cherries, a half cup of almond milk, 5 dates and 1 tablespoon of cocoa powder (that's an awesome smoothie that I love by the way), you could fit all of that food into just one glass.

(There's a little left-over.  This is a small mason jar.  This is would all fit into a pint glass).

Same amount of food as the smoothie on the left but you actually have more food to eat when it's whole.

If you were to eat 2 bananas, 1 cup of cherries, 5 dates and a half cup of almond milk whole (not blended), you're going to feel more bulk in your stomach.  This will make you feel fuller.  

When you physically munch of food (versus sipping it through a straw), your insides are going to have to burn more calories to actually digest the food as well.  

Eating the whole fruit is more likely to fill you up than eating it blended.  however, it's the same amount of calories.

Two - if you ate the standard American diet and did nothing but drank a smoothie everyday, yes that's better than not, but it's unlikely you'll experience any tangible health benefits from it.

You're more likely to fit into those old clothes you love in the back of your closet by eating whole, plant-based meals 80% of the week and not drinking smoothies.

However, if drinking healthy, vegan smoothies is going to help you eat healthier throughout the rest of the day, then that's freakin' awesome.  Drink 'em up!  Just avoid these types of smoothies...

1.  Avoid smoothies with dairy products

Dairy is associated with asthma, allergies (1), type I diabetes (2), multiple sclerosis (3), acne (4) and it doesn't promote weight loss (5).  If the reason you're drinking a smoothie is for health, ditch the dairy.  

Use plant-milk or silken tofu for a healthy plant-based or vegan smoothie instead.  Silken tofu (not firm or regular tofu) is soft and creamy like yogurt and takes on the flavor of whatever you mix it with.  

2.  Avoid smoothies with added sugar.  Here's where you'll find them...

There's a good chance there may be added sugar in a smoothie when you buy it at a smoothie chain... fast food smoothies so to speak.  

I was in the Philadelphia airport a few weeks ago and stopped at smoothie and frozen yogurt place in the food court.  Sugar was listed as an ingredient in a lot of the smoothies.  So, I ordered one that didn't include sugar (who needs sugar if you're eating blended up pineapple and mango?).  

It just so happened that I watched the person make the smoothie (for no particular reason) and, she added sugar.  Argh!  So I kindly pointed out the listed ingredients and she made me a new one.   

It's common for "smoothie restaurants" to use added sugar.  Stick with sweeter fruits for a naturally sweet taste instead.

If you're making smoothies at home and won't it on the sweeter side, add dates (pick or cut them into pieces) or date paste.  Dates are incredibly sweet and they're packed with nutrition.

Take Control Now

Are you a smoothie drinker?  Why or why not?  If you have a great smoothie recipe, please share it by clicking 'comment' below.

References

1. Sackesen, C. et al., 2011. Cow's milk allergy as a global challenge. Curr Opin Allergy Clin immunol. Jun;11(3):243-8

2. Gerstein, H., 1994. Cow's milk exposure and type I diabetes mellitus. A critical overview of the clinical literature. Diabetes Care, Jan;17(1):13-9.

3. Malosse, D. 1992. Correlation between milk and dairy product consumption and multiple sclerosis prevalence: a worldwide study. Neuroepidemiology, 11(4-6):304-12.

4. Melnik, B. 2009. Milk consumption: aggravating factor of acne and promoter of chronic diseases of Western societies. J Dtsch Dermatol Ges. Apr;7(4):364-70

5. Lanou AJ and Barnard ND, 2008. Dairy and weight loss hypothesis: an evaluation of the clinical trials. Nutr Rev. May;66 (5): 272-9.

New study: weight-loss and plant-based, vegan diets

Can people really lose their belly jiggles without focusing on exercise, while eating until they're satisfied and full and without counting calories?

The answer is yes, and here's another new study, showing just that, using a whole-foods, plant-based and vegan diet (well they didn't analyze "belly jiggles" per say, but they did measure BMI, weight and waist circumference).

Watch the video below to learn about the results of the "Broad Study: A randomized controlled trial using a whole food plant-based diet in the community for obesity, ischemic heart disease or diabetes." 

Take Control Now Question

What's one new thing you learned from this video?  Any additional insights to add?

Comment by clicking 'comment' below.

5 freezer friendly plant-based meals

Freezing plant-based or healthy vegan dinners can make eating healthier easier.  When eating plant-based is easier, and done continually, it's more likely you'll feel less jiggle in your belly.

I love being able to pull out a home-made frozen meal on the nights I need lunch for the next day, but don't want to prep it.

I pop my frozen vegan dinner in the fridge and then by 12pm the next day, it's ready to be warmed in the microwave.

Whether for lunch, dinner or natural disaster, having healthy and delicious, home-made plant-based meals stocked in the freezer can make eating healthier much easier.

Here's 5 plant-based dinners that taste just as good as they did fresh once thawed using Trisha's Healthy Table dinners as an example (Trisha's Healthy Table (THT) sells prepared, plant-based dinners to-go in Columbia, SC to make eating healthy easier.   The chance to get a Spring-Summer, 2017 THT membership with discounted dinners ends on Friday, March 31st).

 

5 Freezer Friendly Plant-Based Meals

Using Trisha's Healthy Table dinners as examples

1.  Vegetable Lasagna

Trisha's Healthy Table makes lasagna using 100% whole wheat noodles, with roasted veggies, a "beef" marinara and a tofu-based ricotta cheese.  It's one of our member's favorites.  

Vegetable lasagna is perfect for freezing whether it's a four person serving or single size.  

All of Trisha's Healthy Table containers are freezer and microwave safe making it easier to freeze, thaw and eat.  You could use a glass tupperware container at home to do that too.

2.  Soups

I enjoy freezing and then reheating THT's cauliflower soup and lentil soup.  Add cashew sour cream and some nice hearty bread to cauliflower soup, and I have a yummy and refreshing meal.  The lentil soup is so filling, delicious and nutrient dense -- it's an awesome and easy meal to reheat as well.

3.  Meatballs and Sauce

Many plant-based meatballs freeze excellently.  Freeze home-made marinara sauce in a separate container.  Once both are reheated, you can add them to pasta or to hotdog buns to make "meatball subs."

4.  Chili and cornbread

Chili freezes really well and maybe to your surprise, cornbread does too!  To freeze cornbread, tightly wrap it in foil (don't forget to date it) and then place in a sealed ziplock bag or tupperware container.  They store well for 3 months.  To eat, heat in the oven at 350 degrees until warmed through.

5.  Enchiladas

At THT we love layering enchiladas like lasagna and calling it... enchilasagna!  I've frozen this dinner multiple times and it comes out perfect.  Whether you're eating THT's enchilasagna or one you've made yourself, this is one of my freezer favorites.

If you're in Columbia, SC and are interested in having Trisha's Healthy Table cook you dang delicious plant-based dinners, Friday at 11 pm EST is the last day to become a Trisha's Healthy Table member and get discounted dinners for Spring and Summer 2017. 

Now it's time to hear from you.  Answer today's Take Control Now Question...

Take Control Now Question

What are your top three favorite meals to freeze and why?

Answer by clicking 'comment' below.

3 steps to successfully eat plant-based on Thanksgiving

Thanksgiving and the holidays in general can be a challenging time to eat a healthy, plant-based diet.  Especially if you just started improving your diet this way.  What we don’t want to happen is that you throw your hands up and say screw it from Thanksgiving Day to January 1st amongst all the holiday gatherings and unhealthy food.  

So today I’m sharing with you 3 critical steps you need to take in order to successfully and enjoyably eat plant-based over Thanksgiving.  

STEP 1:  Set a realistic goal for what you want to eat on Thanksgiving and write it down multiple times, multiple places.  

Do you want to eat vegan on Thanksgiving and not worry about oil or the amount of high-fat plant foods you eat?  Maybe allowing yourself to eat vegan treats that have oil or high fat plant foods in them, will save you from eating butter laden pies.  

Maybe you’re still transitioning to eating plant-based and you want at least 75% of your meal to be tasty and healthy, plant-based.

Or, maybe you want to eat the healthiest and most delicious meal of your life on Thanksgiving day.  

Whatever your goal is, you have to be very specific about what that goal is and how long you’ll stick to it.  More importantly, you have to write your goal down AND tell other people.  

Saying your goal in your head and only to yourself will make it less likely you’ll actually achieve it, than if you write it in your planner, take a photo of it and save it as your lock screen on your phone AND tell your husband and your kids your goal.  Get specific and get very real with what you want.

STEP 2.  Tell your host your dietary needs.

This is a crucial step.  Don’t skip it.  

If you don’t tell your Thanksgiving host what your food needs are, one of two shitty things will happen...

1.  They’ll cook something you don’t want to eat and you'll eat it to be nice or out of guilt.  In this scenario, you've compromised what you really wanted to eat for Thanksgiving and your goals.

2.  They've cooked you something and you tell them you can't eat it.  In this scenario, you'll piss the host off and now instead of finally getting to sit down with a glad of red wine and enjoy the holiday, they'll scatter around the kitchen trying to figure out what they can feed you.  

If you're nervous or not sure how to tell your host about your dietary needs on Thanksgiving, here's a script to help you...

“Hey (name).  I want to give you a heads up about my dietary needs for Thanksgiving.  I’ve recently started eating plant-based meals and it’s important for me and my health that I stick with it during Thanksgiving.  On Thanksgiving day, I’m avoiding all meat and dairy.  I’m more than happy to bring a dish to share and a meal for myself, so you don’t have to worry about it.  Thanks for understanding and I’m really looking forward to seeing you.”

STEP 3.  Have food for yourself to eat.

Whether you make it, you buy it or the host cooks it, know what you’re eating and where it’s coming from before you sit down at the dinner table.  If you don’t have a plan, there’s a good chance you won’t have enough to eat and then you'll say screw it and eat anything on the table (lol I've been there!).  

If you’re in Columbia, South Carolina, my husband, Chef Erik is cooking plant-based Thanksgiving menu items you can buy at our new healthy meals to-go service, Trisha’s Healthy Table.  And yes, it's open to the public.  If you’re interested, please sign-up for email updates at www.TrishasHealthyTable.com  The menu will be posted and emailed in the next 2 days.  You can buy oyster mushroom gravy, cinnamon kale salad, roasted butternut squash soup, green bean casserole and apple pie.

Now I want to hear from you.  I want you to take action now on the information you just learned. Here’s what I want you to do….

Take Control Now

Give yourself 5 minutes and think about what you want for yourself on Thanksgiving day.  What’s the healthiest way you can eat and still enjoy Thanksgiving?  Who will you tell your goal to once you've decided?  Write your goal and who you’ll tell it to as a comment in the blog.