Eating plant-based for general health vs. accelerated weight-loss

Today I'm sharing the difference between eating plant-based for general improved health vs. accelerated weight-loss.  Both healthy, plant-based variations of eating are supported by 5 pillars or principles.

In today's blog video, I share these 5 pillars.  Understanding these "5 plant-based pillars" can give you a better understanding of what eating healthy and plant-based truly is all about.

Once you've watched today's video, I'd love to know which of these plant-based pillars resonated with you the most.  Also, are you more concerned about your improving your overall health with a bonus of weight-loss thrown in or, are you more concerned about losing weight with a bonus of great health?  No one answer is right or wrong.  

Watch today's blog video here and then comment below the video.

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.

How to meet your daily fruit recommendation

Did you know that in South Carolina, the wonderful state where I live, that 91% of us aren’t eating the recommended amount of fruits and vegetables!? (CDC, 2011).  And it’s not just South Carolina my friends.  A 2014 CDC indicator report found that not one state meets the fruit and vegetable intake recommendations (CDC Indicator, 2013).  

So, last week I shared “how to eat the recommended amount of vegetables” and today I'm sharing “how to meet your daily fruit recommendation.”  So here we go.  The fruit serving recommendation is.... drum roll please...

According to the USDA, women ages 31 and over should eat at least 1.5 cups of fruit a day. This is what a cup and a half looks like.

For men ages 14 and older, the fruit recommended is 2 cups a day.  This is 2 cups...

Here’s what a cup of fruit looks like….

How do you know if you’re actually eating 1 cup or not in real life?

Don’t get too caught up in this.  But generally speaking, one medium size fruit will do the trick or 2 small handfuls.  Most importantly, make sure you’re just eating fruit at least twice a day and then, think more about how much you’re actually eating.

How can you make sure to eat the recommended amount of fruit every day?  

Always eat fruit at breakfast and as a daily dessert.  Starting your day with whole-grains and fruit will ensure you’re off on a good start to meet the recommendations.  

Here’s 3 ideas for how to eat fruit at breakfast:

1. Oats topped with fresh and dried fruit such fresh strawberries, banana and blueberries and dates.
2. Oats cooked with frozen fruit such as cherries and topped with dates (that’s fruit!) and other goodies such as cinnamon and walnuts.
3. Berry breakfast crisp

I don’t recommend eating just fruit for breakfast because it’s not very filling so it won’t keep you full very long.  Be sure to eat a Foundational Filling Food with your breakfast so you’ll have energy for the next 3-4 hours.  

As we discussed last week, we want to be sure our lunches and dinners are primarily vegetables (potatoes, corn, non-starchy veggies and beans) to ensure we actually eat our veggies.  Then, you can save your daily dessert for more fruit.

What is a daily dessert you might be wondering?  

A daily dessert is one that satisfies your sweet tooth, but is healthy enough to eat everyday.  If you’re ever unsure if a food or meal is a daily dessert or not, ask yourself “is this healthy enough to eat for breakfast?”  If it is, it’s a daily dessert.

Here’s 3 daily dessert ideas to help you meet your daily fruit recommendation:

1. Berry chocolate banana ice-cream
2. Microwaved baked apple
3. Apple-pineapple crisp

Now it’s time to make use of this knowledge and put it into action.  Here’s what I want you to do for today’s...

Take Control Action Challenge

Just as you did last week, I want you to write down everything you ate yesterday.  Then, tell me how many servings of fruit you ate during that 24 hours.  And, what’s one way you can make sure you eat the recommended fruit serving everyday?

Let me know by clicking ‘comment’ below.

Sources

DHEC, 2011.  South Carolina Obesity Burden Report, CDC.  Accessed online, May 2016 at:  https://www.scdhec.gov/Health/docs/Obesity%20Burden%20Report%202011.pdf

CDC Indicator report, 2013.  Accessed online May 2016 at: http://www.cdc.gov/nutrition/downloads/national-action-guide2013.pdf

USDA fruit and vegetable recommendations.  Accessed online, May 2016 at http://www.choosemyplate.gov/fruit