Plant Based Diet Coaches Near Me

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FAQs:

What is a Plant-Based Diet?

Plant-based, or plant-forward, diets focus on foods that come mostly from plants. In addition to fruits and vegetables, plant-based diets usually include lots of nuts, seeds, whole grains, oils, legumes, beans, herbs, and spices. They tend to avoid processed foods and animal products like red meat, poultry, fish, eggs, and dairy.

Is a Plant-Based Diet Healthy? 

Yes. A plant-based diet is considered to be nutrient-dense and packed with fiber, healthy fats, protein, vitamins, and minerals. It is a very healthy way of eating and can meet all of your nutrient needs. 

Can a Plant Based Diet Cure Hypothyroidism?

There are a few plant foods that may lower thyroid hormone, as they contain natural plant chemicals called goitrogens. Some research suggests these chemicals may reduce thyroid hormone when consumed in excess. Goitrogens are found in cruciferous vegetables such as broccoli, kale, cabbage, cauliflower and Brussels sprouts. Another plant food that may contribute to thyroid toxicity is soy.

Although there is some evidence that these foods may lower thyroid hormone, there is not enough conclusive evidence to suggest that you should avoid these healthy vegetables. The research is simply lacking.

In addition, cruciferous vegetables such as broccoli and kale provide so many positive health benefits that it may be more of a negative to avoid them! For example, a cup of cooked broccoli is an excellent source of vitamin C and folate, which may play a role in cancer prevention.

Another group of plants that people with hypothyroidism are often concerned about is the nightshade category. Nightshade vegetables have the plant chemical solanine and include tomatoes, potatoes, eggplant and bell peppers. There is no evidence that you should remove nightshades from your diet if you have hypothyroidism. However, there is some limited evidence of a link between nightshades and possible joint inflammation or aches and pains in susceptible individuals. This research is not conclusive.

Can You Get Collagen from a Plant Based Diet?

Instead of being sourced from animals, collagen can now be made by using genetically modified yeast and bacteria. Researchers have found that the bacteria P. pastoris, in particular, is the most effective and commonly used for genetically engineering high-quality collagen. To produce collagen, four human genes that code for collagen are added to the genetic structure of the microbes. Once the genes are in place, the yeast or bacteria then start to produce building blocks of human collagen. Pepsin, a digestive enzyme, is added to help structure the building blocks into collagen molecules with the exact structure of human collagen. Once this process is complete, you have yourself vegan collagen!

Is a Plant Based Diet Good for Your Liver?

One study shows that you can actually reverse liver cancer by reducing the amount of animal protein you ingest. A whole food plant-based diet is best for keeping your liver healthy and happy. Plant-based foods like coffee, ginger, oatmeal, broccoli can all help to cleanse the liver, and keep it detoxified.

How Long Does it Take for a Plant Based Diet to Lower Blood Pressure?

Just ten days of eating a plant-based diet consisting of fruits, vegetables, whole grains, and legumes can reduce blood pressure by 10 mmHg or more and allow medications to be reduced. Some people might even be able to cut their meds within a few days, or weeks, under doctor supervision. If, however, you take more time gradually ramping up to 100 percent plant-based approach, changes will take longer. The one caveat? If you eat a diet of processed ‘junk’ food, even if it's vegan, your blood pressure may not respond at all. Add in regular exercises such as walking, swimming or biking, and you'll see your results kick in even faster.

How Long Does it Take to Lose Weight on a Plant-Based Diet?

Studies have shown that a vegan diet can reduce your weight by an average of 5.6 pounds in 18 weeks, or less or more than a third of a pound per week! In theory, you can lose up to 63 pounds in a year. However, the amount you lose depends on several factors.

Can a Plant Based Diet Reverse Heart Disease?

Pioneering studies by Dean Ornish, MD, Caldwell Esselstyn Jr., MD, and others have shown that a low-fat, plant-based diet, combined with regular exercise and a healthy overall lifestyle, can prevent, delay, and even reverse heart disease and other cardiovascular events. Dr. Ornish’s landmark study tested the effects of a plant-based diet on participants with moderate to severe heart disease. There were no surgeries or stents—just simple diet and lifestyle changes. Within weeks, 90 percent of chest pain diminished. After just one month, blood flow to the heart improved. After a year, even severely blocked arteries had reopened.

Is a Plant Based Diet Vegan?

Is a plant-based diet the same thing as a vegan diet? Both meal plans have made headlines for their health benefits in recent years and while they are similar, there are some key differences: Vegan diets eliminate all animal products, while plant-based diets do not necessarily eliminate animal products, but focus on eating mostly plants, such as fruits, vegetables, nuts, seeds and whole grains.

Is a Plant-Based Diet More Affordable?

A study by Oxford University discovered that plant-based eating is actually the most affordable diet. It also found that a vegan diet reduced food costs by up to one-third due to the use of whole foods over meat and meat replacements. By simply swapping meat and processed vegan alternatives for more whole food equivalents, such as lentils and chickpeas (great in curries or stews), cooking becomes more cost-effective without sacrificing flavour. Consumers are beginning to realise that switching to a vegan lifestyle is a win-win for their own health, their wallet and the planet.

Benefits of Plant Based Diet

Here are health benefits of a plant-based lifestyle:

1. It’s Good for Your Heart

A plant-based diet has a number of benefits for heart health. Studies have shown that vegans have lower cholesterol and blood pressure levels, which can reduce the risk of heart disease. In fact, a study in the Journal of the American Heart Association found that plant-based diets may reduce the risk of dying from cardiovascular disease by 31 percent, and reduce the risk of developing it in the first place by 16 percent.

2. Plant-Based Diets May Prevent Type 2 Diabetes

By cutting out animal products, vegans tend to eat more fiber and fewer unhealthy fats than non-vegans. The diet is associated with a reduced risk of type 2 diabetes; a study found that 7.6 percent of non-vegetarians have type 2 diabetes, while only 2.9 percent of vegans develop the disease. 

3. There Is Evidence It May Reduce Cancer Risk

Studies have found that adopting a plant-based diet may lower the risk of certain types of cancers. Plant-based diets tend to be high in fiber, antioxidants, and phytochemicals, which may help reduce the risk of cancer. 

4. It Supports Brain Health

Studies have shown a reduced risk of dementia among those who consume a diet high in fruits and vegetables—just 100 more grams of produce per day (that’s about half a cup!) led to a 13 percent decrease in cognitive impairment in one study. Experts believe this is due to polyphenols in fruits, vegetables, and whole grains. These nutrients may slow the progression of dementia and even reverse cognitive decline. 

5. Plant Foods Reduce Inflammation

Inflammation is at the root of many chronic diseases, so it’s important to keep your levels in check—especially considering how modern foods, pollution, and even stress can trigger inflammation in our bodies. Plant-based diets are associated with reduced inflammation due to the antioxidants and anti-inflammatory compounds found in fruits, vegetables, legumes, nuts and seeds. These compounds can neutralize the inflammatory toxins from processed foods, pollution, and more.

6. It Boosts Your Immune System

The antioxidants found in plant foods can help boost your immune system and fight off germs and other microorganisms—in fact, some of the same antioxidants and phytochemicals that fight inflammation will also keep your immune system humming! A vegan diet full of healthy whole foods will give your immune system everything it needs to fight infection from bacteria and viruses.

7. Vegan Diets Are Higher in Fiber

Plant-based diets are naturally high in fiber, which has all kinds of health benefits—nope, it’s not just about keeping your digestive system on track! A diet high in fiber allows you to better absorb the nutrients in your food, so you can experience all of the benefits listed above. Studies show that fiber can lower cholesterol, stabilize blood sugar levels, and reduce the risk of colorectal cancer.

Cons of a Plant-Based Diet

The health risks associated with plant-based diets are due to the difficulty in meeting protein needs. And since animal products are a great source of protein and essential vitamins and minerals, it's easy to miss out on certain nutrients.

1. Potential Nutrient Deficiencies: Vegetarian and vegan diets need to pay extra attention to ensure they're getting enough protein, calcium, iron, and vitamin B12 in their diets. Iron and B12 are found in an optimal form in animal products, while dairy is an excellent source of calcium and vitamin D.

2. Difficult to Meet Protein Needs: Though plant-based foods do contain some protein, the amount is not often great enough to easily get you to your daily protein goals. And though most plant-based proteins are not complete proteins (with the exception of soy and quinoa), it's important to eat a variety of plant-based proteins throughout the day to reach essential amino acid needs.

3. Takes Much Planning: Successfully meeting daily nutrient requirements following a plant-based diet means you'll have to spend some time planning your meals and snacks. This can be tedious and time-consuming—which many people may not prioritize.

Whole Foods Plant Based Shopping List

From eggs and bacon for breakfast to steak for dinner, animal products are the focus of most meals for many people. When switching to a plant-based diet, meals should center around plant-based foods.

If animal foods are eaten, they should be eaten in smaller quantities, with attention paid to the quality of the item. Foods like dairy, eggs, poultry, meat and seafood should be used more as a complement to a plant-based meal, not as the main focal point.

A whole-foods, plant-based shopping list:

1. Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc.

2. Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.

3. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc.

4. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.

5. Healthy fats: avocados, olive oil, unsweetened coconut, etc.

6. Legumes: peas, chickpeas, lentils, peanuts, black beans, etc.

7. Seeds, nuts and nut butters: almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.

8. Unsweetened plant-based milks: coconut milk, almond milk, cashew milk, etc.

9. Spices, herbs and seasonings: basil, rosemary, turmeric, curry, black pepper, salt, etc.

10. Condiments: salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.

11. Plant-based protein: tofu, tempeh, plant-based protein sources or powders with no added sugar or artificial ingredients

12. Beverages: coffee, tea, sparkling water, etc.

If supplementing your plant-based diet with animal products, choose quality products from grocery stores or, better yet, purchase them from local farms.

Examples of animal products that can be enjoyed in moderation include:

- eggs

- poultry

- beef

- pork

- seafood

- dairy products

While you can consume conventional animal products, some people may choose pasture-raised, grass-fed, wild-caught, or organic products for environmental reasons or personal preferences.

Foods to Avoid on a Plant Based Diet

The WFPB diet is a way of eating that focuses on consuming foods in their most natural form. This means that heavily processed foods are excluded.

When purchasing groceries, focus on fresh foods and, when purchasing foods with a label, aim for items with the fewest possible ingredients.

Foods to avoid:

1. Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.

2. Added sugars and sweets: table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc.

3. Refined grains: white rice, white pasta, white bread, bagels, etc.

4. Packaged and convenience foods: chips, crackers, cereal bars, frozen dinners, etc.

5. Processed vegan-friendly foods: plant-based meats like Tofurkey, faux cheeses, vegan butters, etc.

6. Artificial sweeteners: Equal, Splenda, Sweet’N Low, etc.

7. Processed animal products: bacon, lunch meats, sausage, beef jerky, etc.

How to Add Protein to Your Plant Based Diet

Instead of animal proteins, for example, you'll focus on plant-based protein sources, like beans, peas, lentils, and soy products (tofu, tempeh, and edamame), says Maciel. Nuts, seeds, and nut butters also deliver a healthy dose of protein, along with healthy fats. Heck, even whole grains provide a few grams of protein per serving.

Here are some easy ways you can add more protein to your plant-based diet:

1. Tofu: Super versatile tofu provides eight grams of protein per three ounce serving.

2. Tempeh: A cup of tempeh (made from fermented soybeans) contains 33 grams of protein.

3. Edamame: A cup of edamame contains 18 grams of protein.

4. Pea protein powders: Add protein powder into a morning smoothie or stir into a drink after an intense workout, since there's 15 g of protein in a scoop.

5. Lentils: A cup of cooked lentils in stew or a salad has a solid 18 grams of protein.

6. Chickpeas: A cup of chickpeas has 15 grams of protein.

7. Peanuts: An ounce of peanuts has 7 grams of protein.

8. Almonds: A cup of whole almonds has 30 grams of protein, along with a healthy dose of unsaturated fat.

9. Spirulina: A type of blue-green algae, spirulina has a gram of protein per teaspoon.

10. Quinoa: Though it counts as a grain, quinoa is actually a seed that contains eight grams of protein per cooked cup.

11. Chia seeds: A small sprinkling of chia seeds in a smoothie or on some plant-based yogurt can provide about 5 grams of protein.

12. Seitan: Seitan is a little more processed and not an option for gluten-free eaters, but it’s a complete protein, with 16 grams in a 3-ounce serving.

13. Ezekiel bread: A bread made from sprouted grains, Ezekiel bread is super easy to digest and has a whopping 5 grams of protein per slice.

How to Get Enough Calories on a Plant Based Diet

There are numerous advantages to eating a vegan diet. However, here is a preconception that eating only plant-based foods makes maintaining or increasing weight more difficult.

It may be difficult, but it is not impossible, which is why we are here to show you how to eat enough calories as a vegan. Increasing muscle mass on a plant-based diet does not have to be difficult. As with any diet, you must be mindful of what you eat and plan ahead of time. Here are some pointers to help you get enough calories as a vegan!

Plant-based foods with a high fat content include:

1. Nuts and seeds 

2. Olive oil 

3. Peanut Butter

4. Avocado 

5. Tahini

Sample Plant Based Diet Meal Plan

Transitioning to a whole-foods, plant-based diet doesn’t have to be challenging.

The following 1-week menu can help set you up for success. It includes a small number of animal products, but the extent to which you include animal foods in your diet is up to you.

Monday

Breakfast: oatmeal made with coconut milk topped with berries, coconut, and walnuts

Lunch: large salad topped with fresh vegetables, chickpeas, avocado, pumpkin seeds, and goat cheese

Dinner: butternut squash curry

Tuesday

Breakfast: full-fat plain yogurt topped with sliced strawberries, unsweetened coconut, and pumpkin seeds

Lunch: meatless chili

Dinner: sweet potato and black bean tacos

Wednesday

Breakfast: a smoothie made with unsweetened coconut milk, berries, peanut butter, and unsweetened plant-based protein powder

Lunch: hummus and veggie wrap

Dinner: zucchini noodles tossed in pesto with chicken meatballs

Thursday

Breakfast: savory oatmeal with avocado, salsa, and black beans

Lunch: quinoa, veggie, and feta salad

Dinner: grilled fish with roasted sweet potatoes and broccoli

Friday

Breakfast: tofu and vegetable frittata

Lunch: large salad topped with grilled shrimp

Dinner: roasted portobello fajitas

Saturday

Breakfast: blackberry, kale, cashew butter, and coconut protein smoothie

Lunch: vegetable, avocado, and brown rice sushi with a seaweed salad

Dinner: eggplant lasagna made with cheese and a large green salad

Sunday

Breakfast: vegetable omelet made with eggs

Lunch: roasted vegetable and tahini quinoa bowl

Dinner: black bean burgers served on a large salad with sliced avocado

As you can see, the idea of a whole-foods, plant-based diet is to use animal products sparingly. However, many people following WFPB diets eat more or fewer animal products depending on their specific dietary needs and preferences.

How to Begin a Plant Based Diet

Here are some ideas to get you on the right track:

1. Look for easy options. Many companies provide pre-made plant-based options that come either fresh or frozen. You can find plant-based pizzas, meat substitutes, pasta dishes, and other meals in your local grocery stores.

2. Invest in meal kits. There are meal delivery services that send pre-made meals or ingredients right to your doorstep. Many of these companies offer plant-based options as well. You can subscribe and choose what plant-based food you’d like to get. This can help you find new and delicious options that fit your lifestyle needs.

3. Fill up with vegetables. Cover half of your plate with vegetables for lunch and dinner. Choose plenty of colors when you decide on your veggies for the week. Snack on them with hummus, guacamole, or salsa.

4. Think differently about meat. Use meat as a side dish instead of your main course if you choose a plant-based diet that allows some animal products.

5. Cook a vegetarian meal at least once a week. If you’re new to plant-based diets, slowly add vegetarian meals into your lifestyle. Build these meals around a base of beans, vegetables, and whole grains.

6. Opt for good fats. Use healthier fats like olive oil, nuts, avocados, nut butters, olives, or even plant-based butter.

7. Use salad as a base. Start with greens like spinach or romaine lettuce. Add a variety of other vegetables and plant-based options like fresh herbs, peas, tofu, or beans.

8. Eat whole grains for breakfast. Start your day with quinoa, oatmeal, buckwheat, or barley. Add some nuts, seeds, and fresh fruit to make a tasty meal.

9. Eat fruit for dessert. A ripe mango, slice of melon, or a crisp apple can satisfy your sweet tooth.

10. Plan it out. Make a list of your favorite plant-based meals and prepare your grocery list ahead of time. This’ll make it easier to stick to your diet and save time.

Sources:

WebMD

Healthline

CUIMC

NP Thyroid

The Beet

Root Kitchen

Alyssa Fontaine

PCRM

Mama Sezz

Piedmont

Women’s Health

Jessica in the Kitchen

Very Well Fit

Cosmopolitan

 

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