Have you ever been curious of what a vegan plant-based diet is? Or maybe you already live that way but want to optimize your nutrition! We are going to go over the main obstacles many people have and misconceptions!
[1:21] Quote of the week: “People eat meat and think they will become as strong as an ox forgetting that the ox eats grass.” -Pino Caruso
Many people think you cannot become strong and healthy on a plant-based diet, but today we are going to show you 5 ways that you can!
Receive your complementary Plant-Based Nutrition Guide by Dr. Michelle Green DC at https://www.enhanceyourhealth.net/plantbasedguide
Main Points:
What is a plant-based diet? [2:06]
A plant—based diet (aka vegan diet) is eating all foods except animal products. That means no meat, dairy, eggs or anything that comes from an animals. There are also vegetarians that don’t eat meat but eat eggs and milk. Lacto-vegetarians which don’t eat meat or eggs but consume dairy and then ovo-vegetarians which don’t eat meat or dairy but eat eggs. I know that is a lot of information but all you have to know is that you can have a balanced diet with a plant-based diet and cutting out animal products and we will go over some basics in today’s episodes.
My Story of how I went vegan [2:44]
Benefits of A Plant-Based Diet [5:32]
There are many reasons why someone might choose a plant-based diet. However, we are going to break it down into three of the most popular reasons. One could choose a plant-based lifestyle for their own health, the environment or because of they don’t want to support an industry that tortures animals.
There are many reasons to go plant based and health reasons is a huge one.
Many studies showing a decreased risk of cardiovascular disease, obesity, many cancers, type 2 diabetes and hypertension. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
Animal Products such as red meat and dairy are inflammatory
5 Ways to Better Your Plant-Based Nutrition and things to pay attention to [7:16]
Now as I said in my story, you are going to have to relearn what you know about food. If you are like me, you were raised eating meat so it will take some learning time to transition to a more plant-based diet.
Protein [7:42]
Protein is just amino acids.
Non-essential Amino Acids are proteins that your body makes on its own. You do not have to get these from your diet.
Essential Amino acids are proteins that your body cannot make on its own and you need to get them from your diet. There are 9 of them.
Complete proteins vs. Incomplete proteins
Complete Proteins are foods that contain all your essential amino acids
For example, quinoa, Ezekiel bread, hemp seeds, chia seeds, spirulina, nutritional yeast, and soy products
There are a lot of misconceptions about soy being bad for you but it is not as bad as the media portrays it. Enjoy it in moderation and there are studies that show the benefits.
A study about Soy: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793271/
Incomplete Proteins are foods that contain some of the essential amino acids, however you can combine different foods, within the same meal or throughout the day, to get all your essential amino acids
Beans and rice
Hummus and pita
Nut butter and whole wheat bread
Iron [11:53]
Iron deficiency affects 25% of people
Cook with cast iron pots and pans to increase iron intake
Iron-rich foods include leafy greens, kale, spinach, swiss chard, lentils and beans
To increase absorption:
pair your iron-rich foods with vitamin C rich foods such as strawberries or bell peppers
Avoid eating your iron-rich foods in the same meal as your Calcium rich foods such as broccoli or soy products, as it will decrease iron absorption
Avoid drinking tea and coffees during meals with iron rich food as it will decrease iron absorption
B12 [14:52]
B12 was once prevalent in produce and natural water supplies. Due to modern sanitation, we no longer gain B12 from these sources. Therefor
