Why Superfoods Suck

I still remember browsing for spices in the grocery store 2 years ago when I overheard a concerned and overweight couple (mid 50s).  They were searching for turmeric.  I over heard them say "we hear it's really good for you" to the market employee as they painfully walked down the aisle.  

Studies have been done on turmeric and its effect on diabetes.  I assumed the couple was struggling with their health and were hoping turmeric was going to help them feel better. Unfortunately, the advertising of superfoods such as turmeric, Maca Powder and goji berries etc. can be quite misleading and here's why...

If you're unhealthy or overweight and all you do is add a superfood to your regular diet, it's highly unlikely that any physical positive change are going to come from that, especially if you're eating the standard American diet (SAD!).  What is for certain however, is that if your whole diet shifts away from one that is mostly made of processed, refined foods and animal foods (like most Americans eat), to a diet comprised of at least 90% whole, plant foods, you're health is going to improve significantly and quickly.

For example, if all you do is add a tsp of turmeric to your diet or a tbsp of maca powder, that's not going to cut it compared to eating fruit and oatmeal every morning, veggie pasta with bread and a salad for lunch and a rice and bean burrito with salsa and guacamole for dinner.  And for dessert?  Yes of course, banana ice-cream! 

You could lose 1-3 pounds per week and reduce or eliminate cholesterol medication, blood pressure medication, insulin and other medications within one month by switching the totality of your diet to a whole foods, plant-based diet without superfoods!  

I'm not trying to say these individual superfoods aren't high in nutrition and aren't very healthy… they are!  And if you're eating them, don't stop!  It's not the superfoods themselves that I don't like, but the concept of superfoods is what sucks, or rather, what's misleading.  

Many people believe these superfoods will save them.  Superfoods are another 'magic bullet', reductionist, solution to a wholistic (yes, purposely spelled with a 'w') problem - the entire American diet. 

Take Control Now

What did you learn from this episode?  Have you ever been sucked into the 'superfood' trap?

Share your thoughts in the comments section below.  Thanks for watching (or reading!).  See you next Tuesday!

5 Ways to Save Grocery Money on a Vegan Diet

People claim eating a healthy, plant-based diet is more expensive and thus a reason you might shy away from it.  Or maybe you use this as an excuse?  

Well no longer can you use money as an excuse for not eating a healthy, whole foods, plant-based diet. Why not?  Because here's 5 ways you'll actually save money on your groceries by not just eating healthier, but by losing 1-3 pounds a week AND reducing medications! (1,2,3).  Permanent weight-loss and medication reduction are highly likely when you fully adhere to a whole foods, plant-based diet for the long-term.

5 Ways to Save Grocery Money on a Vegan Diet

1. Buy beans, rice, pasta and potatoes as your staples.

Why?  Because they're cheaper per pound, they're more filling so you eat less calories throughout the day AND they're healthier for you than animal and refined foods!  

For example, Julieanna Hever, MS aka the Plant-Based Dietician, shared the below graphic with plant and animal food price differences on her blog describing additional ways to save money on a plant-based diet.  

                                                                 Graphic from www.plantbaseddietician.com

2. Don't buy organic.

Don't get me wrong, I love organic foods.  I work full-time on Spring Hill Organic vegetable farm in Albany, Oregon and I love eating our organic produce daily.  I'm thankful I don't work with pesticides or insecticides and that my surrounding ecosystem on the farm isn't threatened either.

However, severe heart disease and type II diabetes have been reversed on a whole food, plant-based diet without the food being organic or GMO free.  The Environmental Working Group (EWG) also states "the health benefits of a diet rich in fruits and vegetables outweigh risks of pesticide exposure" (4).

You can opt to buy the dirtiest produce as organic and the least sprayed produce as inorganic as a way to save money on fruits and veggies.  Check out the cleanest and dirtiest fruits and veggies on the EWG's dirty dozen list here.

3. Don't buy refined junk food.

It's not just animal foods that are more expensive, refined junk food is too!  

Take Kettle Potato chips for example.  Around $2.72 per 5 oz. bag, these chips cost you about $8.16 per pound!  That's more expensive than most organic veggies!  Plus potato chips are dreadful for you.  Don't eat them.  Eat a baked potato with salsa instead!

Use my suggested staple foods in #1 (pasta, beans, rice, potatoes) as snacks instead of refined junk foods and not only will you save money, you'll save 100s of calories as well!  My favorite snacks are baked sweet potatoes or yams which run about $1.49 per pound.

4.  Don't buy oil.

This includes extra virgin olive oil and coconut oil.  Not only is oil weight-promoting (it's 120 calories per tablespoon, the most calorie dense food on the planet and 100% fat) but severe heart disease was reversed without oil in the diet (1,2).  

Learn '5 Reasons Why Oil isn't a Health Food' and 'How to Sauté without Oil' on these episodes of Take Control Tuesdays. 

5. Save money on medication and health care.

When you adopt and adhere to a whole foods, plant-based diet, it's likely you'll prevent going on medication, eliminate the amount of meds you're on or, get off of them completely!  What a huge money saver that is!

You're likely to relieve yourself from colds, acne, low energy, arthritis, cancer, type II diabetes, erectile dysfunction and the list goes on! (5).  Now this, will save you money!

Take Control Now

What's the greatest insight you learned from today's episode?  What's a different way you save money on groceries by eating healthier?

Answer in the comments section below.

References

1. Ornish, D et al. Intensive lifestyle changes for reversal of coronary heart disease. JAMA. 1998 Dec 16;280(23):2001-7.
2. Esselstyn CB Jr., Updating a 12-year experience with arrest and reversal therapy for coronary heart disease (an overdue requiem for palliative cardiology). Am J Cardiol. 1999 Aug 1;84(3):339-41, A8.

3. Decreases in dietary glycemic index are related to weight loss among individuals following therapeutic diets for type 2 diabetes, J Nutr. 2011 Aug;141(8):1469-74. 

4. The Environmental Working Group, Shopper's Guide to Pesticide Produce. Accessed online September 2014.

5. Campbell, TC. 'Whole. Rethinking the Science of Nutrition' 2013. Ben Bella Books, Dallas, Texas.

Whole-Grains 101 -- All You Need to Know

I have a question for YOU... are you eating enough whole-grains?  Most likely not.  Less than 1/3 of Americans are (1, 2, 3), so today I bring you 'Whole-Grains 101' -- who's eating them (and who's not); what whole-grains actually are; examples; recipes; and how to identify them on food labels.  All in under 9 minutes. 

It's recommended that Americans eat 3-5 servings of whole-grains a day (1, 2, 3).  The USDA says 'make half your grains whole' (5).  How many Americans are eating at least this measly amount?

Percentage of Americans achieving the whole-grain recommendation:

1.5% of children

4.3% of adolescents

4.8% of adults

6.4% >50 years (1, 2, 3)

This is horrible!  My recommendations are to make all of your grains whole and save refined grain products for treats or special occasions.

I'm not telling you never to eat a white flour cracker or slice of white bread ever again, but you should get these foods out of your house.   Stop buying and eating them regularly.  Instead, save them for special occasions when you have no other option.  Your waist line will thank you for it!

How much fiber are Americans eating?  

According to the National Health Interview Survey of 2000, the average American eats half of the recommended intake of fiber (4).  

This is horrible news my friends.  We are sliding down a slippery slop in the U.S. when it comes to diet.  Statistically, you are most likely either not eating enough whole-grains, fiber or both!  If you want to avoid the common chronic diseases that plague Americans (and the rest of most of the world) then you need to get educated and change your diet.

What is a whole-grain?

A whole-grain is a grain you can cook and eat directly from a garden.  It contains all of its original parts -- the bran, the germ and the endosperm.  When eaten 'whole' you're eating all of these part's vitamins, macronutrients, phytonutrients and fiber.  Each part has a different nutrient content, but how these pieces interact together is important too.  

Whole-grains can also be called 'intact' grains because again, all of the grain's original parts are well, intact.

What is a refined-grain?

When we eat refined grains, we are eating grains whose bran, germ and endosperm have been separated.  With white or 'wheat' (same thing) bread, you're just eating the endosperm.  You aren't getting the fiber and most of the nutrients.  You're eating empty calories that promote obesity and degenerative disease.  You have to overeat on these foods in order to feel full, because the nutrition has been removed.  Refined foods fool your satiety and stretch receptors, causing most people to gain weight.

Examples of whole-grain foods

• Corn (including corn meal + popcorn)
• Barley
• Rice (wild rice, red, brown)
• Millet
• Oats
• Wheat (spelt, farro, kamut, durum, bulgur, cracked wheat, wheat berries)
• Triticale (hybrid of rye and wheat)
• Rye
• Teff
• Sorghum (also called milo)

Pseudo-grains that are considered whole-grains

• Amaranth
• Quinoa
• Buckwheat

How to Identify Whole-Grains on Food Packages

Now, you won't have to worry about this if you just buy whole-grains in bulk.  Like brown rice for example.  But when you're buying processed products (different than refined), here's what to look for to know if the product is really a whole-grain.  

1.  Check the ingredient list.  Never believe anything on the front of a food package.   

2.  The word 'whole' must be in-front of the grain word for it to truly be a whole-grain.  For example, 'whole wheat' or 'whole barley.'  These words also used... rolled, cracked, stone ground, 100% durum wheat or sprouted.  For more info on determining what words are used for specific grains, click here.

3.  Checking the fiber content can help you gauge if the product is 100% whole-grain.  Check for at least 3g of fiber per serving.

Caution:  Some products will have the first ingredient listed as a whole-grain, but the rest of the ingredients won't be.  Or, the fiber intake will be high, but only because bran has been added to the food.  Always read the ingredient list.  

'Trisha Approved' Whole-Grain Recipes

• 'Quinoa Curry Bowl' -- less than 30 minutes to make.  Thank you Cathy Fisher!
• 'Polenta Pizza' -- again, thank you Cathy Fisher, your recipes are awesome!
• 'Tabouli' -- uses bulgur or cracked wheat.  Delicious!  

Here is a link to list of recipes that use rice and whole-grains.  Not every recipe is 'Trisha approved' but most are great.  

Congratulations... you've just completed Whole-Grains 101.  Now, I want you to ask yourself this question and reflect on your intake of whole-grains. Answer in the comments section below.  

Take Control Now

How many servings of 100% whole-grains did you eat yesterday?  How many servings of refined grains did you eat?  Which are you eating more of?  

Sources

1. O’Neil CE, Nicklas TA, Zanovec M, Cho S. Whole grain consumption is associated with diet quality and nutrient intake in adults: the National Health and Nutrition Examination Survey (NHANES) 1999- 2004. J Am Diet Assoc 2010;110:1461–8.

2. O’Neil CE, Zanovec M, Cho SS, Nicklas TA. Whole grain and fiber consumption are associated with lower body weight measures in US. adults: National Health and Nutrition Examination Survey 1999-2004. Nutr Res 2010;30:815–22.

3. Susan S Cho, Lu Qi, George C Fahey Jr, and David M Klurfeld. Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity, and cardiovascular disease. Am J Clin Nutr 2013;98:594–619

4. Thompson FE, Midthune D, Subar AF, McNeel T, Berrigan D, Kipnis V. Dietary intake estimates in the National Health Interview Survey, 2000: methodology, results, and interpretation. J Am Diet Assoc 2005;105: 352–63.

5. USDA. How many grain foods are needed daily?  Choose My Plate.  Accessed online March 2014 here.  

Why Plants are Better for Your Bones Than Dairy

Since we were children we’ve always heard -- "drink milk, it’s good for your bones."

We’re told this because milk has calcium and our bones need calcium.

And it’s true that our bones need calcium.  But milk and dairy products aren’t the only foods with calcium.  

In fact, there are healthier foods that have calcium (as well as a host of the other vitamins and minerals).

For example,

• 1 cup of garbanzo beans = 80 mg of calcium (1)
• 1 cup of kale = 24 mg of calcium (2)
• 1 cup of broccoli = 43 mg of calcium (3)
• 1 cup of raw carrots = 42mg of calcium (4)
• 1 cup of brown rice = 20 mg of calcium (5)

Even a banana has calcium!

• 1 medium banana = 6 mg of calcium (6)

Well how much calcium is in 1 cup of milk?

• 1 cup of non-fat milk = 299 mg (7)
• 1 cup of almond milk = 451 mg of calcium (8)

You get more calcium from drinking almond milk than from low-fat milk!

As well as having calcium, whole plant foods are smarter and safer choices for these 3 reasons...

1.  Whole plant foods contain fiber; they’re naturally low in calories and fat; contain zero cholesterol and they’re abundant antioxidants and all of the different vitamins and minerals our bones need. 

So with plants, you’ll get more bang for your buck compared to dairy.  You won’t only get calcium, but you’ll get a wealth of regenerative nutrients that are good for your whole body, not just your bones.

2.  Dairy products, on the other hand, don’t have fiber, contain cholesterol are naturally higher in fat, and they’re high in animal protein which negatively affects bones, despite containing calcium.

3.  You don’t need as much calcium as think you think. 

The World Health Organization (WHO) has written extensively on what they the calcium paradox (9).  That is, countries in the world where calcium intake is low, osteoporosis (appropriately defined as hip fracture rate rates) are the lowest in the world and in affluent countries where calcium intake is highest, the rate of hip fractures is highest (9). Countries with the highest calcium intakes have the most osteoporosis and fractures. 

In fact, a study published in the British Medical Journal looking at over 61,000 Swedish women for 19 years, found that people who consumed more than 1,137 mg of calcium per day had higher rates of hip fractures compared to people consuming less calcium (10).

Another study published in the Archives of Pediatrics and Adolescent Medicine, found adolescent girls consuming the most dairy products and calcium had more than double the risk of stress fractures versus the girls consuming less calcium and dairy (11).

In light of this evidence, the WHO states that only 400-500 mg of of calcium are needed to prevent osteoporosis .

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There’s one thing I want you to remember from today’s Take Control Tuesday article and it's this...

Whole plants foods have calcium and you don’t need dairy to fulfill your calcium needs.     

Now it’s time for you to put this information into action because it’s useless if you don’t do anything with it.  

To help you do that, I want you to answer this Take Control Now question and share your comment on my website (below), on YouTube or Facebook.

Take Control Now Question

How can you substitute 1 serving of dairy products with 1 serving of whole plant foods in your diet?  What are your ideas?  

And if you liked this video, which I hope that you did, please 'like' it by clicking the like or thumbs up button and show me some love!

References

1.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Garbanzo beans. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/4771?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=garbanzo+beans

2. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Kale. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/3018?fg=&man=&lfacet=&count=&max=25&sort=&qlookup=kale&offset=&format=Full&new=&measureby=

3. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Broccoli. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/2908?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=broccoli

4.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, carrot. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/2937?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=carrot

5. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Brown rice. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/6456?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=brown+rice

6.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Banana, Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/2208?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=banana

7. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, non-fat milk. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/134

8.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, almond milk. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/4161?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=almond+milk

9.  World Health Organization, Diet and Physical Activity Recommendations, accessed online September, 2014 at: http://www.who.int/dietphysicalactivity/publications/trs916/en/gsfao_osteo.pdf

10.  Warensjo E, Byberg L, Melhus H, et al. Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study. BMJ. 2011;342:d1473.

11.  Sonneville KR, Gordon CM, Kocher MS, Pierce LM, Ramappa A, Field AE. Vitamin D, Calcium, and Dairy Intakes and Stress Fractures Among Female Adolescents. Arch Pediatr Adolesc Med. Published ahead of print March 5, 2012.

What to do if you fall off the diet wagon

In March I featured a story about a woman, Faith Clemente, who lost 20 pounds in 7 weeks.  How did she do it?  She simply signed up for my email updates and received a free resource guide instantly in her inbox.  This guide has the best books, movies and recipe websites for adopting a health promoting, plant-based diet.  

Faith Clemente, Mother of 2, Legal Secretary, Newberg, OR

Faith utilized these resources.  She read the books, watched the movies and learned about a whole foods, plant-based diet.  She implemented what she learned and began losing about 3 pounds per week all while raising 2 kids and working as a legal secretary.

How is Faith doing now?  

Today I update you on Faith's progress and give you 3 take-home points for adopting and maintaining a plant-based diet, including what to do if you fall off the wagon, inspired by Faith's story.

Here's what Faith has to say now...

“(Two months later) I pretty much went back to eating the way I grew up eating. Meat, dairy, milk, processed food etc. I gained (back) a few pounds but what I noticed the most was I felt icky. I didn’t have energy after work or even enough to get me through work. My skin broke out with acne really bad, and I just didn’t feel vibrant. My mood wasn’t bright anymore. I was not as patient with my kids and I even snapped at my husband. ”

Lesson #1.

Most people 'fall off the wagon' during their transition to a whole foods, plant-based diet, like Faith did at some point.  This is OKAY.  

It doesn't mean you're failure, a screw-up or that you can't do this.  It simply means you have to try again.  Don't put yourself down, just start eating plant-based again.  With each try, it gets easier and easier until eventually, you eat this way everyday for years. 

Going back on the diet should be even easier this time too, because you've most likely already experienced the benefits from a plant-based diet.  Your energy has most likely increased, you've lost weight, your complexion improves and your bowels are flowing smoothly, some of which Faith experienced (see her full story here).  

Then, after reverting to your old eating habits, you fill sick and 'icky' as Faith put it, further motivating you to eat well again and hop back on the plant-based eating wagon.

Faith continues… 

“I’ve learned that if I eat plant based 100 percent I lose weight. If i eat plant based most of the time I maintain and not gain anything.

So as of Monday I have started eating whole food plant based 24/7. And have lost 2 lbs in 4 days.”

Lesson #2

The greatest health benefits come from greatest diet adherence.

The more compliant you are, the greater and quicker results you will experience.  

As Dr. Pam frequently explains, getting results from a plant-based diet is like opening a combination lock.  If you know 2 of the 3 numbers, the lock won't open.  If you eat the diet 75% of the time, you won't experience optimal health.  If you know all 3 lock numbers in the right combination, the lock opens.  Likewise, if you eat a plant-based diet everyday like both Dr. Popper and I recommend, the lock will open, and you'll experience the health results you want.

Just as Faith said, when she eats plant-based 100%, she loses weight.  When treats and other foods creep into her diet she maintains her current weight or gains the weight back.

Research supports this too.  Dr. Dean Ornish found a correlation between dietary adherence and percent diameter stenosis (the "clogged-up-ness" of arteries) in a 5 year study.  The tertile of participants with the greatest level of adherence experienced the most disease reversal and the tertile adhering least, halted the progression of the disease, but did not reverse it (P = 0.04) (1).  

(I write about this more in my Master's thesis published here).  

It's great to hear that Faith is continuing forward on her plant-based journal and although she fell off the wagon for a bit, now she's back on and continuing forward.  

What are some things you can do to help you get back on track and reduce the likelihood of falling off the wagon again?

This brings me to lesson number 3... 

Lesson #3

Get support.

Seriously.  Research shows people who get support when adopting and maintaining a new diet are more successful than those who don't (to the point that you may not become successful at all).  

A study by Neal Barnard, MD and team found that at both 1 and 2 years after adopting a plant-based diet, the group that had support lost significantly more weight than those who were unsupported (2).

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As a plant-based Food Coach and nutrition educator, I am your #1 cheerleader for helping you maintain and plant-based diet and perfect the diet to get the results you want.

One great way you can get support, is to set-up a monthly appointment with me via phone, Skype or in person.  These appointments are equally or even more important than you going to your doctor regularly to discuss your medication.  Take your health seriously, learn how to change your diet and keep it that way.  Get support now.  

These appointments will hold you more accountable to your diet.  I'll review a 5 day food journal of yours each month and we'll discuss your progress and problems.  Likewise, I'll be honest with you and let you know where you need to improve to get the results that you want (while having a fun :).  

If you're interested in a monthly coaching session with me (I'd love to meet you!), click here.  Or, see how I've already helped others achieve their goals, here.  

And if you're in Oregon...

Get a dose of support from me at Love Yoga on September 14th for my 'How to Lose 1-3 Pounds Per Week' event (with taste-tests!).  Pre-registration is required seating is limited to just 25 seats.

Now I'd love to hear from you.  Answer today's Take Control Now question and support yourself and others by creating a community with comments.

Take Control Now

Have you ever 'fallen off the diet wagon?'  How did you get back on? 

Please share your thoughts by clicking 'comments' at the end of this page.

References

1. Ornish, D., Scherwitx, L., Billings, J., Gould, L., Merritt, T., Sparler, S., Armstrong, W., Ports, T., Kirkeeide, R., Hogeboom, C. & Brand, R. 1998, "Intensive lifestyle changes for reversal of coronary heart disease", The Journal of the American Medical Association, vol. 230, no. 23, pp. 2001.

2. Turner-McGrievy, G.M., Barnard, N.D. & Scialli, A.R. 2007, "A two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet", Obesity, vol. 15, no. 9, pp. 2276-2281.