US News Best Diets 2013 Google Hangout Interview

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2013 is the Year of Plant-Based! US News ranked the 11 best plant-based diets, which includes vegan, vegetarian, macrobiotic, raw, and more. I was interviewed by Angela Haupt on Tuesday, January 8th, 2013 about what it means to eat a whole food, plant-based diet. Here is the recording of our US News Google Hangout interview about Best Diets 2013:

Notes on the why’s and how’s of Whole Food, Plant-Based Diets:

WFPB Google Hangout with US News

Benefits:

Reduced risk for multiple cancers (colorectal, breast, prostate, stomach)

Reduced risk for cardiovascular disease

Reversal of atherosclerosis

Reduction in blood pressure

Improved blood glucose control

Reversal of type 2 DM

Decreased body fat, weight

Improved athletic performance and recovery

Increased energy

Vast minimization on global degradation: less CO2, deforestation, desertification, improved air and water quality

More food availability

Minimizing cruelty to animals

 

Sample day:

Breakfasts

Banana blueberry pancakes with pure maple syrup

Oatmeal with berries and walnuts

Rice pudding with raisins made with almond, coconut, or soy milk

Green smoothie-Spicy Tropical Green Smoothie or Chocolate Chip Mint Smoothie

 

Lunches

Bean, rice, and veggie burrito with guacamole and pico de gallo

Noritos!

Pad Thai with Thai Corn Chowder

Vegetarian and avocado sushi rolls with sunumono and miso soup

 

Dinners

BBQ Tofu Wings with celery sticks dipped in veg ranch dressing

Hearty Lentil Chili with Whole Grain Corn Muffins

Coconut curry or tofu stirfry with brown rice or quinoa

Falafel with hummus, pita, and cucumber/tomato salad

 

Protein:

We only need about 10% kcal from protein

All amino acids available in plants

Plant-based superstars-beans,  lentils, peas, nuts, soy products, quinoa, leafy greens

Protein doesn’t equal flesh, it’s a macronutrient, available in all foods

 

Bones:

Calcium intake doesn’t equal optimal bone health

Absorption matters

Bone health is multifactorial- exercise is #1, vites D, K, phosphorus, magnesium, protein matter too

Plant-based calcium all-stars- almonds, book choy, broccoli, greens, tofu, plant milks, fortified juice

Avoid dairy because: hormones, steroids, antibiotics, saturated fatty acids, cholesterol; links to acne, type 1 DM, iron-deficiency anemia

 

Supps:

Only B12

Unless deficient in something else (vit D global epidemic of deficiency)

 

Challenges:

Social…explaining to family, friends, loved ones; dealing with school, sports, and party situations

Accessibility sometimes, though improving dramatically and rapidly

 

Getting started:

Thinking from the positive-“what do I get to try” instead of “what do I have to give up”

Consider it a fun challenge

Explore and experiment…bazillions of cookbooks, websites, blogs now accessible for new recipes; farmer’s markets and increasingly plant-friendly options at markets and restaurants

This Post Has 10 Comments

  1. Diane Smith

    I am reading the book The China Study and am sure that a whole food plant based diet is the way to better health but at 65 I'm not sure the best way to start since. i hate tocook after40 yrs of having to cook

  2. Bruno E. Santos

    It makes sense. The Challenge is the transition, bad habits die hard.

  3. Julieanna Hever

    21 days is all it takes to change a habit and adjust your taste buds. I recommend making the transition slowly, one meal at a time and to not be hard on yourself if you take a step backwards. Travel your journey as it is best for you!

  4. Julieanna Hever

    Never too late to start, Diane!!! Never! Add life to your years and years to your life!

  5. Darnell Neely

    Great 1,2,3's on how to get started.. all the meals are good lookin.. Thanks

  6. Jan F Verlinde

    Cannabis does what most of these plants do all together, if used properly. A good nutricien and diet of herbs ,fruit and vegetables is curing or replacing more and more in the mental health area too. 😉

  7. Catherine Reiter

    I read the books Nourshing Traditions & the China Study & I have been a vegetarian for over 9 years (trying to go vegan). I feed my mest eating family only pastured chickens that we raise ourselves as well as the eggs & grass fed beef & elk & bison as well as wild game that they hunt. I feel that with the info ive been given I am doing the right thing.

  8. Teniah Marderosian

    Julieanna Hever I cured my pcos doing 30 days raw 801010 its hard but a the end of the day when I found out I cured it, I cried. Saying no to ppl and eating separate from fam is worth it in the end <3

  9. Teniah Marderosian

    un cook with raw foods ! LOL plus a lot of asian places have soooo much vegan food prepared

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