How do I start the whole foods plant thing?

I have been asked this question a few times.  What’s the best way to start a whole foods based approach to nutrition.  The best idea that I have seen was recommended in the Engine 2 diet book.

http://health.usnews.com/best-diet/engine-2-diet

First week,  try to get breakfast right.  Second week, try to get lunch right.  Third week, start working on the dinners.

So for breakfast, why not try 1-2 cups of oatmeal, 1/2 of berries, 2 bananas and 1/2 cup of soy or almond milk.  If you want to get fancy, add 2 Tbsp of ground flax meal and some cinnamon to your oatmeal.  Done!  You are now on your way.

 

Soaking Walnuts – Are you nuts?

I had never heard the idea of freezing your nuts to extend shelf life.  Nuts once out of the shell do not have a very long shelf life – think weeks before they start to become rancid.  So now when I go to the big box store and buy nuts, in the freeze they go.

But what about soaking nuts?  Soaking makes them more beneficial to the body and increases the nutrition.  I have included two links below that discuss the topic in more detail.

https://nouveauraw.com/soaking-nuts-seeds-and-grains/walnuts-soaking-and-drying/

http://wellnessmama.com/59139/soaking-nuts-seeds/

So each week or so, I take a cupful from the freezer, soak them, dry them and replenish my stock.  Maybe this isn’t so nuts!

Hummus Hommus Healthy?

People trying to eat more plants find hummus an easy way to get in your three servings of beans a day.  However, store bought hummus isn’t really that good for you.

The link below shows us a typical food label from a hummus maker.  177 calories out of 140 is from fat or about 60%+.  It’s mostly from all the olive oil they add.  But olive oil is the problem.

http://www.myfitnesspal.com/food/calories/hannah-organic-singles-classic-hommus-net-carbs-hummus-291322493

However, if you follow a recipe like this one, you can have a fresh, healthy version for pennies.  Tip:  making it in a blender will require more liquid than a Cuisinart.  A Vitamix blender is a great tool for the job.

Tip:  If you eat out at a Mediterranean Restaurant, ask for the hummus without the extra olive oil they dress on top.  The dish will still be high in fat, but not as bad as adding another TBSP of oil.

Supplements

The only supplements that I can determine that are required on a plant based diets are B12 and EPA/DHA which source is lab grown algae.

B12

The cheapest way to get our B12 is probably one 2500 microgram sublingual, chewable, or liquid supplement of cyanocobalamin once a week.

http://nutritionfacts.org/video/cheapest-source-of-vitamin-b12/

Becareful, the kirkland version isn’t the right one.  Here is an explanation:

http://www.nutri-spec.net/articles/hfm-b12.html

Don’t buy me.

https://www.costco.com/Kirkland-Signature-Quick-Dissolve-B-12-5000-mcg.,-300-Tablets.product.100022642.html

  • Methylcobalamin Form of B-12 (this type of B-12 is not good)

http://nutritionfacts.org/video/should-vegans-take-dha-to-preserve-brain-function/

I buy this one.  It is a two year supply.  I have no affiliation with Swanson.

https://www.swansonvitamins.com/21st-century-high-potency-sublingual-vitamin-b-12-5000-mcg-110-tabs

DHA/EPA

I take this once a day.

https://www.swansonvitamins.com/i-health-inc-ovega-3-500-mg-60-veg-sgels

I am hungry. How can I find a healthy plant based place to eat quickly?

At most Wendy’s you can get 2 orders of salad (toss the cheese) and 2 baked potatoes for about $10.

https://find.wendys.com/

However, for something more interesting, this website and mobile app can help you find a place nearby.

https://www.happycow.net/

Another list of places I didn’t know about

http://www.onegreenplanet.org/vegan-food/vegan-options-at-popular-fast-food-chains/

Are all grains created equal?

Brenda Davis does a great job explaining a topic that can be confusing.  Bottom line – sprouted whole grains are the best.  I like sprouted buckwheat as part of a morning cereal.   It is fast, like in less than 48 hours.  I had no luck sprouting oat grouts.  I bought Bob Oat Groats http://www.bobsredmill.com/organic-whole-oat-groats.html. They are hulless.  “Hulless whole oats are available, but they may not sprout well. Choose oat groats still in the hull for best results” http://www.culturesforhealth.com/learn/sprouting/how-to-sprout-oat-groats/

Magic Foods

It seems that not all foods are created equal.  This will be a page that captures interesting foods that I uncover that have magic properties.  Right now this section is dominated by Dr. Greger.  If you don’t know who he is, soon you will.

Broccoli Sprouts – The magic ingredient is sulforaphane.  Say that 4 times fast.

https://examine.com/supplements/sulforaphane/

Turmeric (plus a little black pepper)

Goji Berries (called Amla powder) is cheap.

Wakame Seaweed