3 ways to lose weight when you've plateaud on a plant-based diet

Ever feel like you're doing everything right, by the book, but you're still not losing weight?

You're eating plant-based, feeling better (which is awesome), but the scale hasn't budged and you need it to.  You know you're on the right path but wonder "what am I doing wrong?"  

My friend Kathy feels this way and maybe you do too.  She had this to say commenting on Dr. Brie's interview from last week...

“I’ve been eating plant-based for almost 7 months. A friend and I began together and it’s been a lot of fun sharing recipes and texting pics of what we ate that day. I feel great on this eating plan. I’m post menopausal and even though I’ve been following this diet for 7 months I can’t seem to lose weight. Help!”

— Kathy, Take Control Tuesday friend

Even if you're not post menopausal it can be really frustrating knowing you're on the right path, but not getting the health results you want or expected.  And I've been there.  Multiple times and I know how to get through it.  

To help Kathy, today I'm sharing 3 ways to lose weight when you've plateaued on a plant-based diet whether you're post menopausal or not.

3 ways to lose weight when you've plateaued on a plant-based diet

1.  Make sure you're doing the diet right.  

There's many ways to do plant-based wrong or half-right.  Wrong or half-right won't get you the best results.  Here's an example of doing a plant-based diet wrong:  

Eating a junk-food vegan diet.  Tortilla chips (50%-ish fat), fries, vegan cookies etc. don't contain animal products, but that doesn't mean they're good for you.  Especially on a regular basis. At best, they're treats to be saved for special occasions.

Just because a diet is called plant-based or vegan doesn't mean it's good for you.

You must eat whole plant foods 90-100% of the time.  This includes fruits, veggies, whole-grains, legumes (beans, peas, lentils) and the optional nuts and seeds.  Refined foods (vegetable oils, white flour products and sugar) and animal products are not whole plant foods and should be avoided.  

Another example is eating high-fat plant food such as avocados, coconut, olives, nuts and seeds at every meal or as snacks.  Eating peanut butter out of the jar or peanut butter toast every morning instead of something more filling with less calories like oatmeal and fresh fruit can also prevent weight-loss (see point number two).  

Bottom line:  Learn how to do the diet right.  

Good news is, you're in the perfect place for that.  Sign-up for email updates above and you'll be the first to know when my free 'doing the diet right' crash course comes out in the next 2 weeks.  Or, learn from John McDougall, MD or Pam Popper, PhD, ND.  These are my top two teachers for doing the diet right.

2.  Eat high-fat plant foods as condiments or don't eat them at all.

People love avocados.  I do.  And that's partly because of the high amount of fat that's in them.

By design, fat tastes good so we'd eat it when we were hunter and gatherers.  At that time we needed the extra calories that fat provides because we never knew when we'd get more calories and needed any calories we could get to survive.  

The reason we need to be cautious of high-fat food is because fat has 5 extra calories per gram compared to a gram of carbohydrate or protein.  Carbohydrate and protein both have 4 calories per gram, while fat has 9 calories per gram.  Same quantity, but more calories in fat.  

For example, nuts can be great for your health.  But, if you casually snack through just one cup of almonds throughout the day, that's 838 calories (1).  They're very calorie dense which means their small volume of food is packed with more calories.  Compare that to one cup of a baked sweet potato (same amount) which is only 184 calories (2).  Plus it's really filling so you're more likely to stop eating instead of continually snacking.    

Bottom line:  nuts and seeds should be used as condiments, not snacks to enjoy to their health benefits and flavor, without overdosing on calories.  Or, simply omit high-fat plant foods completely.  

 

3.  Increase the intensity, duration and frequency of your exercise and stick to it!

Most people I've worked with have more trouble sticking to a long-term and challenging exercise regiment than changing their diet.  Once you've hit a weight-loss plateau, it's time to ramp up your exercise.  

You need to continuously increase...

• the intensity (how hard you're working),
• the duration (how long you're exercising for) and or
• the frequency (often you're working out)

for fitness to improve and weight loss to be encouraged.

The optimal goal is 5-6 days a week of exercising in your target heart rate for 45-60 minutes a day.

For post-menopausal women especially, hot yoga is a great way to reach that goal.  If you're in Columbia, SC, try Bikram Yoga or Yoga Masala.  I've been to them both.  Contact me if you want my opinion.

Now I'd love to hear from you.  Share your thoughts by clicking 'comment' below and answer...

Take Control Now Question

Which of these 3 tips do you need to implement the most and why?  

What's going to be the hardest part about getting started?

I can't wait to hear from you in the comments.

Love and Leafy Greens,

Trish

Interview with Plant-Based Nutrition Researcher, Dr. Brie Turner-McGrievy

While doing research for my Master's degree in Finland, I kept reading one woman's plant-based nutrition studies over and over again.  She was doing such cool and meaningful research -- showing weight loss, improved health, increased energy and more, can happen from diet alone. 

And even better (you know I love this part) -- there was no requirement to count calories or eat less to get these amazing results.  And even better still, these results were significantly better than our National agencies' recommendations they were being compared too.  Very impressive.

So, I looked her up -- Brie Turner-McGrievy, PhD, RD at the University of South Carolina, and told myself to reach out to her.  Seven months after "email USC researcher" was religiously scribbled on my to do list, I finally emailed her.  And it was truly was perfect timing.  If it weren't for that email I wouldn't be in South Carolina launching Trisha's Table Meals in just a few weeks.

I'm delighted to share with you my interview with Dr. Brie today.  She's had an invaluable impact on my life and my work.  

She holds a PhD in Nutrition, is a Registered Dietician and she knows what she's talking about when it comes to nutrition and health.  Especially plant-based nutrition.

In today's interview, I ask her many of your top nutrition questions.  Especially around protein and other topics including diets for menopause and the number one step you can take to improve your health.  

Once you've listened to the interview be sure to scroll down and answer today's Take Control Now Question that Dr. Brie and I made together.  Until then, here's her Spicy Black Bean and Tomatoes recipe.

Spicy Black Beans and Tomatoes

• By: Brie Turner-McGrievy, PhD, RD,
• Source: NutritionMD.org/recipes
• Makes 4 1-cup servings

Serve over brown rice or couscous, scoop up with baked tortilla chips, or wrap up in a tortilla.

1/4 cup vegetable broth
1/2 cup chopped onion
2 garlic cloves, minced
2 14.5-ounce cans diced tomatoes, drained
2 tablespoons canned chopped green chilies
2 15-ounce cans black beans, drained and rinsed
1 tablespoon chopped fresh cilantro or parsley
1/2 teaspoon ground cumin
1/2 teaspoon crushed red pepper
1/4 teaspoon chili powder 

Heat broth in non-stick skillet over medium-high heat. Add onion and garlic. Sauté until tender. Add tomatoes and chilies. Reduce heat and cook uncovered 6 to 8 minutes or until mixture is slightly thickened, stirring occasionally. Stir in beans, cilantro or parsley, cumin, crushed red pepper, and chili powder. Cover and cook 5 minutes or until thoroughly heated.

Per 1-cup serving

Calories: 254
Fat: 1.3 g
Saturated Fat: 0.3 g
Calories from Fat: 4.5%
Cholesterol: 0 mg
Protein: 14.7 g
Carbohydrates: 49 g
Sugar: 10.6 g
Fiber: 11.6 g
Sodium: 902 mg
Calcium: 177 mg
Iron: 5.9 mg
Vitamin C: 23.1 mg
Beta Carotene: 269 mcg
Vitamin E: 1.8 mg

Source: Brie Turner-McGrievy, M.S., R.D.

Take Control Now Questions

1.  What's the hardest part about eating a plant-based or healthier diet for the long-term?
2.  What challenges do you face sticking with it?

Answer by clicking 'comment' below.

How USC professor lost 17 lbs in 8 weeks without eating less. An inspirational interview.

Have you ever struggled with your weight?  If so, I want you to keep reading.  And if you haven't, I still want you to keep reading because this is just that good.  

About 8 weeks ago, I had the honor of helping someone who was just diagnosed with type II diabetes.  At age 44.  She has a loving husband, an 8 year old daughter McCullough and a 9 year old son, Thompson.  She has a very successful and rewarding career in academia.  Case in point -- she has a lot to lose and is way too young for diabetes.

Swann Adams, PhD, the Assistant Director of the Cancer Prevention and Control Program at the University of South Carolina, is this amazing person.  She's an Associate Professor in the College of Nursing and the School of Public Health.  She's been published in the American Journal of Preventive Medicine, The American Journal of Public Health, Women's Health Issues and many more (like I said, successful.  This woman is like a super hero).   

But if you asked Swann, there was always one area of her life where she felt like a failure. Her health and more specifically, her weight.  Until now.

Swann had been on and off Weight Watchers for 20 years.  She was even prescribed amphetamines from her doctor to help her with her weight.  After no success, Swann accepted her body and her weight.  She thought this was just her body type.  Wrong.  

When Swann came to see me, she wasn't trying to lose weight (she was confident there was no way she could).  Her concern -- improving or reversing her diabetes diagnosis.  

Seven weeks later, where is she?

Swann has lost about 18 pounds in 7 weeks without eating less.  No carb counting, no calorie counting.  And, her blood sugars are now in the pre-diabetic range.

Swann had this to say celebrating her son Thompson's 9th birthday a few weeks ago...

“For the first time in forever, I felt confident walking around in my bathing suit. I still have a long way to go but just the 15 pounds gone, and how easy it was, makes me believe for the first time that it’s possible to change my appearance. I almost got tears in my eyes I felt so good and positive.”

Today, I'm thrilled to share with you my very first Take Control Tuesday interview (above)... a very personal interview with Swann (and oh yes, we had a blast too.  And we have bloopers at the end of the video to prove it). 

Swann shares some pretty amazing insights (and advice for you) that you won't want to miss....

“This is a way to stop the critical voice in your head that tells you it’s your fault that you’re so fat. It gives you the tools to be able to be in control, take the shame away and to be happy.”

Swann is happy for many reasons, but one of them (and I am right there with her!), is because improved health and weight loss are possible without eating less food.  It's simply replacing foods that promote weight gain and disease, with those that promote health and weight loss that are filling.

For example, here's one of Swann's health promoting and weight-loss promoting meals, a "cheesy meatball" sub.   

The meatballs are made using oats, brown rice, lentils instead of beef and added it to are a bunch of different herbs and spices that have a similar taste and texture as regular meatballs.  It's topped with an onion and pepper marinara sauce, and the whole wheat buns (yes, it's okay to eat wheat and gluten) are lined with mustard and relish.  And the cheese!?  This is one of Swann's favorite recipes.  And I've made it.  It's SO good.  It's a cheese sauce made from cauliflower! Swann also loves it on her whole grain grits in the morning.  Check out this recipe...

---

Cheesy Cauliflower Sauce

Source: Fat Free Vegan Kitchen (all of her recipes are great!)
Ingredients

• 2 cups water
• 2 heaping cups small cauliflower florets
• 1 teaspoon granulated onion powder
• 2 cloves garlic, peeled, or 1/2 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon dry mustard
• 1/8 teaspoon turmeric
• 1/4 cup nutritional yeast
• 1 tablespoon mellow white miso or soy-free chickpea miso or a little salt
• 1 tablespoon cornstarch or potato starch
• 1/2 tablespoon lemon juice
• salt to taste

Instructions

Bring the water to a boil in a medium saucepan. Add the cauliflower, onion powder, garlic, paprika, mustard, and turmeric. Cover tightly and reduce the heat to very low. Simmer until the cauliflower is so tender that it easily comes apart when poked with a fork, about 15-20 minutes.

Carefully transfer the contents of the saucepan to a blender. Add all remaining ingredients. Cover and blend, starting on low and increasing the speed until you’re at the highest setting. (Be careful–hot foods can “erupt.”) Blend until you have a completely smooth sauce.

Pour the sauce back into the saucepan, add salt to taste if you like, and heat until it begins to bubble, stirring occasionally. Allow it to cook and thicken for at least another 2 minutes. Serve hot.

---

Swann and I have a Take Control Now challenge for you, to help you implement what you learned on the blog.  Here's what we want you to do...

1.  Try the above cheesy cauliflower recipe.  What day will you make it?  Once you've made it, report back.  What did you think!?

2.  Share some encouragement with Swann.  Tell us what you learned from her story or any other insights from listening to our interview.

Click "comments" below to share your voice.

Love and Leafy Greens,

Trish

P.S. The audio and video quality of today's video is not the best.  But, we did the best with what we have.  And, the content is just that good that it's not worth passing up.

How to make coconut infused quinoa

Erik and I were recently interviewed by The State newspaper in Columbia, SC.  Why?  To share with the world how we're working on creating your dream dinner and health help solution right here in Columbia, SC -- Trisha's Table, Healthy Meals To Go (want to know more?  Click here).

For the article, which comes out tomorrow, we were asked to include a recipe.  Instead of choosing an intensive recipe that Erik spends hours on in the kitchen, we thought we'd share something simple, versatile and quick that you could easily replicate at home (we know you're busy and cooking can be a bi-atch sometimes.  Again, Trisha's Table, here we come!).  

One reason this recipe is awesome is because you can make a batch and then use it to make a more exciting breakfast, lunch or dinner.  In the notes below, I share breakfast and dinner quinoa ideas so be sure to scroll down.

Coconut Infused Quinoa

By Trisha’s Table, inspired by Chef Toby Leeuw 

• Total “I have to do something time”: 5 minutes
• Total cook time: 25 minutes
• Yields: 3 cups

Quinoa (pronounced keen-wah) is considered a whole-grain, but it’s actually a seed.  It tastes like rice, but nuttier, with a light, fluffy texture.  And best of all, you only have to put 5 minutes of work in for this yummy, breakfast, lunch or dinner staple.  Thank you quick dinner Gods!  Be sure to buy it pre-rinsed if you’re looking to save time feeding the fam.  Quinoa has a natural bitter coating so the birds don’t eat it.  If you don’t buy it pre-rinsed or rinse it yourself, your kids won’t eat it either.  But, if you follow this recipe, the kiddos might just flock for seconds.  And if they don’t, you’ll have tropical leftovers to eat with sliced bananas, dates and crushed walnuts for breakfast. 

Ingredients:

• 1 cup white quinoa rinsed
• 1 1/2 cups water
• 1/2 cup canned coconut milk or cream

Directions:  

Mix water and coconut milk in a medium pot using a mixing spoon or whisk.  Bring mixture to a boil.  Once boiling, add quinoa, stir 2 times then cover with the lid.  Immediately turn the stove setting to low (as low as it will go without turning it off).  Set the timer for 15 minutes.  Don’t lift the lid off the pot until the timer goes off.  If you do, you’ll release the heat.  Once the timer beeps, remove from heat, and let sit for another 5 minutes.  Remove the lid and “fluff” with a fork (scoop the bottom of the quinoa to the top a few times).  Serve and enjoy.  

Notes:

• Find canned coconut milk or cream in the Asian or international section of almost all grocery stores.
• This coconut infused quinoa also tastes great as a salad base or topping.  Try mixing it with spring mix, diced mango, pineapple or papaya and topping with a squeeze of fresh lime juice and cilantro for an edible garnish.
• You can always cook quinoa in water or veggie broth for an even healthier, low-fat meal ingredient.  Cooking it in veggie broth will give it more flavor and a different taste.  Try mixing it with baked sweet potato, and a black bean, onion and yellow pepper sauté, with sliced tomatoes and fresh corn.  Top it off with cashew sour cream and salsa and you’ll have yourself a deliciously, filling and healthy Trisha’s Table style meal. 

Let us know how it goes!  How did your quinoa come out?  What did you pair it with? Share your voice by clicking 'comment' below.

Garden Caesar Salad

By: Trisha’s Table, dressing inspired by www.OhSheGlows.com (her recipes are a-mazing!)

Take the best of a caesar salad (the dressing), healthify it, and mix it with the best of a garden salad (all those awesome veggies) and you have yourself a sure way of eatin’ a big ol’ bowl of veggies and loving every bite of it.  

• Total “I have to do something time”: 15 minutes
• Total cook time:  15 minutes

Cashew caesar ingredients (Makes about 1 cup)

• 1/2 cup raw cashews, soaked overnight or cooked in the microwave in a bowl of water for 2 minutes
• 1/4 cup water
• 1.5 tablespoon lemon juice
• 1/2 tablespoon Dijon mustard
• 1 small garlic clove
• 1/2 tablespoon Worcestershire sauce
• 2 teaspoons capers
• 1/2 teaspoon fine grain sea salt and pepper, or to taste

Salad ingredients

• 1 small bunch tuscan kale
• 2 small heads romaine lettuce
• 2 carrots sliced 
• 5 small vine ripe tomatoes (or any tomato) sliced
• 1/2 red onion thinly sliced

Crouton Ingredients

• 4 slices 100% whole grain-bread (the Ezekiel brand is my favorite)
• Italian seasoning
• Water, veggie broth or Bragg's Liquid Amino Acids (to help spices stick)

Instructions

Cut bread into equal sized crouton sized pieces.  Let sit outside for 2-3 hours until hard.  Once hard, turn oven to bake at 350 degrees.  Toss the croutons in a heavy amount of Italian spices in a large bowl.  Use Bragg's, a small amount of water or vegetable broth to help the spices stick.  Place in the oven for about 10 minutes or until brown and crispy.  

While croutons are cooking, prepare the dressing.  Combine all ingredients in a high powered blender and blend until very smooth and creamy (don't include the water the cashews were soaking in).

Prepare the salad ingredients.  Cut romaine and tuscan kale into equal sized squares.  Prep the remaining salad ingredients but cutting them in the shapes and sizes you want to eat them in.  

Place the salad ingredients and croutons into a large mixing bowl.  Begin to pour the dressing on.  Pour on small amounts, then toss using tongs until the salad is evenly coated.  Continue to add more dressing until you reach the desired amount of dressing.  Season to taste with salt and pepper.

Share your voice

Ever tried plant-based caesar salad before?  What did you think of the recipe?  Share your thoughts and insights by clicking 'comment' below.