It Begins
The story behind the blog.
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Whole-Food, Plant-Based Day 7
Whole-Food, Plant-Based Day 7: Plant-Based and Whole-Food, Plant-Based do not mean the same thing. On a plant-based diet, I can still eat Oreos, Impossible meat, chips, etc. Being on a whole-food, plant-based diet means only eating real food without any other ingredients. This means no oil. Yikes! Let’s see why.
Research: The Esselstyn family is very against oils, and here is why: “NO OIL! Not even olive oil, which goes against a lot of other advice out there about so-called good fats. The reality is that oils are extremely low in terms of nutritive value. They contain no fiber, no minerals and are 100% fat calories. Both the mono unsaturated and saturated fat contained in oils is harmful to the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. It doesn’t matter whether it’s olive oil, corn oil, coconut oil, canola oil, or any other kind. Avoid ALL oil.”
That endothelium is what you want to keep healthy to prevent heart disease.
Resource: Dr. Cladwell Esselstyn https://www.dresselstyn.com/site/
Food Tip: Okay, so how do you cook foods without oil? Won’t they just burn. What about roasting vegetables? What about dressings? I have turned to The Whole-Food, Plant-Based Cooking Show to learn new techniques. When I see a recipe, I now know ways I can remove the oil and get a great-tasting result. At first this was all kind of intimidating, but now I feel like I’ve upped my chef skills and I’m excited about how I can become even more comfortable with experience.
How to Cook Without Oil: https://plantbasedcookingshow.com/2020/05/10/oil-free-vegan-cooking-tips/
Simple Dressing: https://eatplant-based.com/oil-free-salad-dressing/
“Crack” Dressing: https://plantbasedcookingshow.com/plant-based-cooking-made-easy-volume-1/ (featured in the salad image)
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Whole-Food, Plant-Based Day 6
Whole-Food, Plant-Based Day 6: One of my friends first introduced me to Dr. Greger last summer. I’ve read part of his How Not to Die book and watched several videos where he breaks down studies into a way someone without a Ph. D. can understand.
Research: We know plant-based foods have so many benefits, and one that is pretty exciting is their ability to improve moods and fight depression. In short, many plants have an enzyme called monoamine oxidase. This enzyme helps to keep a balance of serotonin, dopamine, and norepinephrine in your neurotransmitters. This enzyme is often used in antidepressants to do the exact same thing. Perhaps eating some berries and kale might help as well.
Resource: Nutrition Facts Website https://youtu.be/NxXm6RhGEAY
Recipe: I’ve got a double dose of recipes today. I had some leftover cilantro-lime rice and made some crispy pan-fried sesame tofu to put on top. Check out the recipes if you are interested!
Cilantro-Lime Rice-https://nourishplate.com/instant-pot-cilantro-lime-rice/
Crispy Pan-Fried Sesame Tofu-https://choosingchia.com/crispy-pan-fried-sesame-tofu/
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Whole-Food, Plant-Based Day 5
Whole-Food, Plant-Based Day 5: Podcasts can be such a powerful tool for learning and growth. The Plantstrong podcast is one of my favorites when it comes to WFPB. Rip Esselstyn is the son of Dr. Caldwell Esselstyn (who is at the foundation of this movement). At this moment, there are 199 episodes. This seemed daunting to me at first, but I decided to just save the ones that stood out to me and go from there.
Research: I can’t even provide just one fact because I have learned so much on every level: cardiac, mental health, cancer, longevity, recipes, new cooking techniques, kitchen gadgets, etc. I think the episode that really started to hit me was the episode with Adam Sud that focused on a plantstrong diet for addiction recovery. It really got me thinking about how much mental health relies on our diet. That is probably the part that has been the most life-changing for me. I feel different when I eat natural foods that I have put together. I can tell the difference when I eat junk-food vegan.
Resource: Plantstrong Podcast https://www.plantstrongpodcast.com/
Food Tip: I fail when I am not prepared and have junk food on hand. That has led me to do a pantry overhaul. Although I want to make good choices, I sometimes pick convenience and availability first. Here are some pantry staples I’ve tried to keep on hand to help me make better choices.
Grains:
Brown Basmati Rice
Quinoa
Cous Cous
Farro
Barley
Polenta
Ramen Noodles
Pasta
Rolled Oats
Old-Fashioned Oats
Legumes:
Red Lentils
French Lentils
Black Beans
Canned Beans
Canned Chickpeas (Garbanzo Beans)
Nuts/Seeds:
Flaxseed
Chia Seeds
Hemp Heart Seeds
Sesame Seeds
Cashews
Walnuts
Pine Nuts
Canned Items:
Coconut Milk
Tomato Paste
Crushed Tomatoes
Other:
Miso Paste
Nutritional Yeast
Vegetable Broth
Tahini
I’ll get into spices, fridge staples, and freezer staples in a later post.
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Whole-Food, Plant-Based Day 4
Whole-Food, Plant-Based Day 4: I’ve gone down a rabbit hole of documentaries and podcasts over the past few months. One that took some digesting for me was Forks Over Knives. This documentary is packed with so much science and research that it has converted a lot of people to move towards this lifestyle.
Research: “It’s estimated that only one to two percent of cancers develop solely from our genes. The other 98% is because of what we do to ourselves to develop it.” I’d always thought cancer was more hereditary, but so much of it is based on our diet. It isn’t just meat to blame either. Dairy is a big offender here too.
Resource: Forks Over Knives (Tubi) https://www.forksoverknives.com/the-film/
Food Tip: Cheese was one of the hardest things for me to give up. As with everything else I’ve found on this journey, there are great substitutions. I’m not talking vegan cheese from the store, but more whole-food, plant-based options. My two favorites are nutritional yeast and cashews. When I first heard of nutritional yeast, I thought it was kind of strange, but it is so good. Some people sprinkle it on the popcorn. I use it for sauces, dressings, and so much more. It is a good source of protein, B vitamins, and other minerals. I also like to use cashews chopped in a high speed blender. This can be added to dressings instead of oil or to sauces for rich creaminess. You can also combine the two to make something like a parmesan “cheese” for pizza.
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Whole-Food, Plant-Based Day 3
Whole-Food, Plant-Based Day 3: I just finished reading Dr. B’s Fiber Fueled yesterday and this book was awesome for learning about how our gut microbiome is responsible for so much. Did you know that meat, dairy, and eggs provide no fiber? Read the research from him below on how you can make your gut biome a happy home.
Research: “Our gut microbiome is home to trillions of bacteria, and these tiny residents play a crucial role in our overall health. From supporting digestion, our immune system, metabolism, even mood and brain health, they’re the unsung heroes of our bodies!
So, why is plant diversity key to a thriving gut microbiome?
1. Variety is the spice of life
: Different plant foods contain various types of fibers, which serve as fuel for diverse gut bacteria. Feeding a wide array of bacteria helps maintain a balanced, resilient gut ecosystem.2. Nutrient Powerhouse
: A diverse plant-based diet provides an abundance of vitamins, minerals, and phytonutrients that support not just our gut health, but our overall well-being.3. Crowd control
: Consuming a range of plant foods encourages the growth of beneficial bacteria, helping to keep the not-so-friendly bacteria in check.”Resource: Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome by Dr. Will Bulsiewicz
Recipe: Seriously the Best Tofu Scramble-Eggs and cheese were probably the hardest for me to let go of. How would I create the Saturday breakfast I loved of cheesy scrambled eggs? Where there is a will, there is a way, and this way is so good. I did not like tofu when I first started this journey, but as Dr. B says, your tastebuds will come along for the ride. My tastes have completely changed, and I am so open to new flavors and textures now. Here is the recipe that is even Jim Reece approved!
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