Eat Your Greens with Dr. Black | From nutrition to everyday habits—health made doable

Text Dr. Black your questions or comments.

Plant-based diets are often perceived as being more expensive, but this is not necessarily true. Contrary to popular belief, plant-based meals don't have to drain our wallet. In this small byte episode, we’ll talk about how to ditch the expensive junk in favor of affordable plant-based meals that will suit every budget.

Here's what you'll learn in this episode:

• How to plan a weekly menu that maximizes value and minimizes waste
• How to navigate the grocery store with an eye towards savings
• Choosing the best protein and produce
• and other helpful tips to keep the food bill down.

I also give some examples of my favorite inexpensive plant-based meals.
As a bonus, I'm including links to a few yummy recipes below. 
Enjoy!

From My Bowl Easy Vegan Granola
Minimalist Baker Sweet Potato Chickpea Buddha Bowl
Cookie & Kate Pinto Posole 

Here's the journal article on the cost of a conventional diet vs. a low-fat vegan diet:
 
Kahleova H, Sutton M, Maracine C, et al. Vegan diet and food costs among adults with overweight: a secondary analysis of a randomized clinical trial. JAMA Netw Open. 2023;6(9):e2332106. doi:10.1001/jamanetworkopen.2023.32106

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

This episode features an interview with local chef and restaurant owner Andrew Silver of Fresco in San Marcos. The conversation starts with Silver's backstory, his journey from Massachusetts to Texas, and how he started in the restaurant industry. He talks about his restaurant's focus on healthy, uniquely flavored food and the overall philosophy of his business based on sincerity, hospitality, and adherence to high-quality food standards. Silver also discusses his dishes, specifically their plant-based offerings, and touches upon the challenges of incorporating more plant-based proteins in his menu. The importance of supporting local businesses was highlighted, and the conversation wraps up with a new promotion they are running - 'Kids eat Free Saturdays'!

Check out Fresco's Menu at www.frescoeats.com

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

In this episode, Dr. Black takes a New Year's dive into the world of fad diets, dissecting the common New Year's resolution to 'get healthier'. She discusses many popular diets, including the keto diet, paleo diet, and the carnivore diet, presenting their advantages and risks backed by scientific evidence. She also explores the history of dieting, highlighting some bizarre diets from the past. She concludes by debunking certain myths about nutrition and endorsing a balanced, whole food plant-based diet as the most beneficial for long-term health.

Links to journal articles and other scientific references mentioned in the episode:

Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake

Burn: new research blows the lid off how we really burn calories, lose weight, and stay healthy by Herman Pontzer

 Low-carbohydrate diets and all-cause mortality: a systematic review and meta-analysis of observational studies

Low-carbohydrate diets and all-cause and cause-specific mortality: Two cohort Studies

 Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis

A Mediterranean Diet and Low-Fat Vegan Diet to Improve Body Weight and Cardiometabolic Risk Factors: A Randomized, Cross-over Trial

Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

In this 'Small Byte' episode of 'Eat Your Greens with Dr. Black', pediatrician Dr. Angela Black gives tips, tricks and hacks for maintaining a healthy, plant-based diet during the holiday season. She emphasizes the importance of planning, goal setting, and flexibility in managing holiday eating habits, and encourages involving children in the planning process. Her advice includes learning to eat mindfully, reducing stress, incorporating physical activity, and developing new, healthier traditions. She also discusses ways to handle the common challenges of overindulgence and temptation during the holiday season. Throughout, she underscores the importance of maintaining health goals while still enjoying festivities

Links to items discussed in this episode
 
Get 20% off your subscription to the Plan To Eat meal planning app:
https://app.plantoeat.com/ref/b5ced3ef58

Fahlo: Animal Tracking Bracelets

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

In the inaugural episode of the 'Eat Your Greens with Dr. Black' podcast, Dr. Black introduces herself, her motivation to start the podcast and her passion for pediatric health and nutrition. She also shares her journey in medical school and a few clinical experiences. 

The episode includes discussions with Corridor Primary Care colleagues Dr. Nikki Hartman and Dr. Michelle Miller, who share their own experiences and advice on dealing with picky eaters, family meal planning, breastfeeding, and addressing challenges surrounding childhood obesity and food insecurity. 

The podcast aims to educate listeners on the benefits of a plant-based diet and healthy lifestyle habits for overall health and disease prevention, specifically targeting families with children.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

This episode is the second of a two-part series examining the overall health of the US population and how what we eat can have a huge impact on our health, for good or bad.

In the first episode, I defined what the Standard American Diet is - how we are choosing processed convenience foods over more nutrient-dense fruits, veggies, and grains - and how it is affecting our health. We learned the difference between minimally processed and ultra-processed foods and examined the many ways that ultra-processed foods harm our own health and the environment.

Today, in part two, I discuss what a whole food plant-based diet is and count down the top 10 health benefits of eating more whole plant foods. Last, I offer tips on how to start making healthy changes to your diet that will have big impact on your overall health.

Links to scholarly articles:
Article on “anti-nutrients”

Nutrient Intake in Plant Based vs. Meat Based Diet

Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults

Health Benefits and Side Effects of Short-Chain Fatty Acids

MIND Diet Slows Cognitive Decline with Aging

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

This episode is the first of a two-part series examining the overall health of the US population and how what we eat can have a huge impact on our health, for good or bad.

In this first episode, I take a look at what the USDA's Dietary Guidelines for Americans has to say about what we here in the US and other western countries eat on a regular basis. I define what the Standard American Diet is - how we are choosing processed convenience foods over more nutrient-dense fruits, veggies, and grains - and how it is affecting our health. We learn the difference between minimally processed and ultra-processed foods and examine the many ways that ultra-processed foods harm our own health and the environment.

In part two, I move from diagnosing the patient (the entire population of the US!) to prescribing the treatment. I will explain what a whole food plant-based diet is and count down the top 10 reasons to incorporate more whole plant foods into your diet. Last, I will offer tips on how to start making healthy changes to your diet that will have big impact on your overall health.

Links to journal articles and other scientific resources mentioned in the episode:

• Article on Processed Foods and Health from Harvard School of Public Health 
• Household availability of ultra-processed foods and obesity in nineteen European countries
• Consumption of ultra-processed foods and health status: a systematic review and meta-analysis
• https://www.dietaryguidelines.gov
• https://www.cdc.gov/heartdisease/facts.htm
• https://pubmed.ncbi.nlm.nih.gov/35189261/
• https://www.cdc.gov/obesity/index.html
• https://www.statista.com/statistics/ 
• NIH.gov Risks of Red Meat
• Milk, dietary calcium, and bone fractures in women: a 12-year prospective study.
• Egg Consumption and Risk of Heart Failure
• Journal of Heart Failure, September 2023
• Practical Solutions to Reduce the Burden of Stroke

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

When I talk with families in the office about healthy eating, one of the most common things I hear from parents is that they genuinely want to feed their kids right, but they’re just too busy.

In episode two of Eat Your Greens with Dr. Black, I share some of the tips that I have learned from 20 years of conversations with parents and my own experience as a full-time working mom that busy families can use to avoid resorting to fast food.
 
You will learn how to plan ahead and stay organized by using technology like a meal planning app, reduce time spent on grocery shopping, how to put meal prep to work, and how to avoid the drive-through on those extra busy days.
 
Get 20% off your subscription to the Plan To Eat meal planning app:
https://app.plantoeat.com/ref/b5ced3ef58    

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

I want to tell you a little more about what you can expect with the Eat Your Greens with Dr. Black Podcast. If you want to improve your own health, and the health of your family, this is the podcast for you - and let me be clear - that describes every single family I have encountered in my 20+ years of practicing pediatrics.

I went into healthcare because I genuinely want to help people. But let's face it, there are only so many patients I can see in a day. I know that parents have lots of questions about the best way to feed their children. People want to improve their diet and overall health, but the media is full of mixed messages about how to do that. 

Over the course of my career, I’ve seen the rates of eating disorders sky-rocket – particularly since the pandemic. At the same time, I’m diagnosing more and more kids with high cholesterol, pre-diabetes, and actual full-blown diabetes. It is clear something is gravely wrong.

I can’t fix healthcare, but I can change how I practice healthcare. I can add my voice to the growing movement of doctors who see an urgent need to tackle some of the challenges we face today. And I can be a part of that movement toward change.

That's why I'm motivated start a podcast. I want to help as many people as I can feed their family right, get little kids off to the best start possible, and help teens and parents achieve their health goals.

Eat Your Greens with Dr. Black is dedicated to fostering healthy habits for families with children of all ages. Starting later this year, you’re going to get episodes that bust myths about popular fad diets, delve into what a healthy diet actually looks like, and reveal secrets about how to manage your grocery budget without resorting to the dollar menu at the fast-food drive through.  I’ll be sitting down with other pediatricians to have frank conversations about current challenges in healthcare, interview experts in the field of health and nutrition, and even visit some local restaurants where they are serving up healthy plant-based meals.

I hope you’ll join me in exploring how a plant-predominant diet can help you and your family.

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!

Text Dr. Black your questions or comments.

Eat Your Greens with Dr. Black is a new podcast all about the power of a plant-based diet, where we talk about current trends in infant and child feeding, bust myths about fad diets, and dive deep into how to give kids the best chance at a lifetime of health free of the chronic diseases that often plague adults. 

This exciting new podcast is hosted by a board-certified pediatrician with over 20 years of experience.  It offers an opportunity for families like yours to get answers to their questions in a convenient easy to access format so you can feel confident that you are giving your kids the best chance at lifelong health.

 Eat Your Greens with Dr. Black will launch this fall and will air every other week with a mix of informative monologues and insightful interviews with plant-based chefs, real parents, and experts in the field of child nutrition and pediatrics. 

Be sure to subscribe to the Health Made Doable newsletter for new podcast episodes, practical resources, and doable tips to help you build healthier habits that fit your real life. 

A great way to support the show is to rate it leave a review on your favorite podcast app. Even better - share it with a friend!

For resources related to a plant-based diet or if you struggle to afford healthy food for your family, please go to eatgreenswithdrblack.com/resources.

For questions and comments, please shoot me an email at [email protected].

I am happy to answer general questions related to the information presented on this podcast.  Be advised that I will never offer specific medical advice via this website, even if your child is an established patient in my practice. If you have concerns about your child’s health or growth, please contact their doctor.

Thanks for listening and don't forget to Eat Your Greens!