3 ways to eat plant-based when you don't want to cook and food tastes boring.

I was inspired by a friend for today's blog.  Dr. Swann Adams (our amazing Scientific Adviser) had a tough week sticking with her plant-based diet.  If you remember, Dr. Swann recently reversed her type II diabetes (hellz yea!) and she wants to keep it that way.  But this week was a tough one for Swann...   

The reason I'm inspired by Swann though, is not because she struggled this week (although I admire her openness in sharing it because we all struggle). 

I'm inspired by how Swann looked those challenges in the eyes and kicked their asses.  She stayed on track with her plant-based diet, and amongst her challenges, she even lost another 1.5 pounds.  In a week.  

And no, she didn't just stop eating to do it.  She continued eating plant-based, without portion control.  In addition to her HbA1c reverting to a normal level, Dr. Swann has now lost 28 pounds in 17 weeks.  Let me get a "hellz yeah sister Swann!"   

How did Dr. Swann stick with it when she didn't feel like cooking and her meals just weren't appetizing?  That's exactly what I'm sharing with you today -- 3 ways to eat plant-based when you don't want to cook and food tastes boring.  

Swann didn't stay on track and continue to improve her health by luck.  She put the work in, made the effort and we want to share those tools with you today.

3 ways to eat plant-based when you don't want to cook and food tastes boring
 

1.  Have a friend or family member cook for your kids (or you).

Swann did.  Her mom is well aware of Swann's dietary needs and how important making long-term plant-based changes is for Swann (she attended our Take It Back training and learned the recommendations for herself).  So, when Swann needed a break in the kitchen, she asked for help (it's a lot easier to get help if you ask for it.  This is an important skill to have).  Her mom cooked for her kids so she could rest easy.

This is another reason why it's so important to tell friends and family about your vegan diet changes.  They can help you!  Even if you don't have supportive family, make a pact with a friend to help one another.  They can cook for you (or your kids) and you'll always be there for them when they're in need.

2.  Have a professional cook you healthy, vegan meals.

Swann did.  She asked Erik and I to make her a tray of lasagna and meatballs.  Did we?  Absolutely!  Erik's the Executive Chef for Trisha's Healthy Table so he knows how to make healthy, plant-based taste dang delicious.  And Swann agreed...

"I had the lasagna last night and I went to bed singing sweet Erik praises.  Man that man can cook!"

If you're in South Carolina, you can get our healthy meals to-go in your kitchen now too!  We're offering meals to-go on pre-sale until Tuesday, September 20th.  Some are already sold-out and there's only 7 days left to get them in 2016!  Click here to learn more about Trisha's Healthy Table meals.

3.  Use freezer or pre-packaged food.

Unfortunately, restaurant food is generally not that healthy.  But, if you intentionally cook large batches when you do cook, you can freeze the left-overs.  Then, when you don't want to cook, just eat your frozen meals.

You should also keep the house stocked with packaged foods that do make the cut.  Dr. McDougall foods, Engine 2 and more offer boxed soups, veggie burgers, cereals, breads and more.  Keep the house stocked with good food, pre-packaged food and keep the junk out (you're more likely to be vulnerable to junk food when life is tougher).  Then, it may just be a matter of microwaving soup to get good food in your belly when cooking is out of the picture.

Take Control Now Question  

When do you feel like eating plant-based is really hard?  How do you overcome these challenges?

Click 'comment' below to share your thoughts.

It's not easy for most of us to take care of our health the way we need to. Life gets busy, and sticking to a new, plant-base diet can be challenging amongst career, kids, family and endless amounts of fried and junk food bombarding us at every turn.  If you know someone who wants to eat plant-based to improve their health and has trouble doing it, consider forwarding this email to them.  Hopefully it will help.

3 Reasons Why Potatoes are Amazing for Your Health

My boyfriend's mother use to ask me "Trisha, what could possibly be in a potato?" (she saw me eat A LOT of potatoes).  I would reminise about Kathi asking me this question while I constantly ate potatoes while living in Finland... (they eat A LOT of potatoes in Finland and they easily became my number 1 (and favorite) source of sustenance here). She wondered, as many others do, are there any beneficial nutritional properties in potatoes?    

So to answer your question Kathi, today I share with you '3 Reasons Why Potatoes are Amazing for Your Health.'

1.  Potatoes contain over 20 different vitamins and minerals.

What!?  Really!?  Yes, according to the USDA's nutrient database system, potatoes contain (1) ...

• calcium
• magnesium
• phosphorous
• potassium
• sodium
• vitamin C
• folate
• choline

and trace amounts of...

• iron
• zinc
• copper
• manganese
• selenium
• thiamin
• riboflavin
• pantothenic acid
• vitamin B-6
• vitamin E
• vitamin K

And this list doesn't include the antioxidants (2) or phytonutrients in potatoes that have additional health effects.  Potatoes are much more than just starch as many people assume.  Potatoes also contain all of the essential amino acids (protein) our bodies need and also contain fiber.

2.  What potatoes don't contain also makes them amazing

Potatoes are naturally very low in fat.  Less than 1% of a potato's calories comes from fat.  This is great news as Dr. McDougall commonly says, "the fat you eat is the fat you wear."

Likewise, potatoes don't contain dietary cholesterol or trans fat.  Yee-ha!

3.  Potatoes can help you lose weight  

This is true depending on the rest of your dietary pattern as well as what you're eating on-top of your potato.

Potatoes are very filling foods in part because of their starch and fiber content, as well as being naturally low in calories.  This makes is possible to lose weight while eating to satisfaction on potatoes.  Your stomach will feel full, and tell your brain "hey, it's time to stop eating" even though you didn't eat a lot of calories.   

Additionally, when you avoid putting butter, sour cream or other traditional animal-based toppings on your potato, you spare your waist-line and arteries additional added fat and cholesterol.  Instead of these unhealthy toppings, choose black bean or veggie soup, hummus, salsa or mustard as a baked potato topping instead.  

Hopefully this is great news for you hear... potatoes are good for you!  Not to mention they're delicious and highly satisfying.  

I'd love to hear your thoughts on this article by answering the below Take Control Now question or commenting on any other thoughts you have.  Thanks for reading and please share this article with your friends and family.  

Take Control Now

What's your favorite plant-based way to eat potatoes?  

If you traditionally eat potatoes with butter or sour cream, what's 1 plant-based topping you'd still enjoy on a baked potato?

References

1.  USDA Nutrient Database System. Potato, baked, flesh, without salt.  Accessed online June 24, 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/3138?fg=&man=&lfacet=&count=&max=&qlookup=&offset=&sort=&format=Full&reportfmt=other&rptfrm=&ndbno=&nutrient1=&nutrient2=&nutrient3=&subset=&totCount=&measureby=&_action_show=Apply+Changes&Qv=1&Q6006=1&Q6007=1.0

2. Bontempo P, Carafa V, Grassi R, Basile A, Tenore GC, Formisano C, Rigano D, Altucci L. Antioxidant, antimicrobial and anti-proliferative activities of Solanum tuberosum L. var. Vitelotte. Food Chem Toxicol. 2013 May;55:304-12. 

4 Ways to Prevent Cancer from the World Cancer Research Fund

Have you ever thought to yourself “jeeze Trisha’s nutrition recommendations seem a little bit extreme.”

I was having tea with a friend who is about to become a doctor.  She asked me “don´t you think a plant-based diet is a bit extreme?” as she washed down a piece of cake with a cup of coffee.

So, am I too "radical" with my diet?  

Well, my colleagues and I… Dr. John McDougall, Dr. Neal Barnard, T Colin Campbell, Dr. Pam Popper, Dr. Joel Fuhrman etc., we´re not the only ones recommending a plant-based diet.

The World Cancer Research Fund (the WCRF), also recommends a plant-based diet for the prevention of cancer.

The World Cancer Research Fund has a "special commitment to the most reliable science-based recommendations.”  They´re also publicly funded and independent of government.

So what does the World Cancer Research Fund recommend for the prevention of cancer?  Here are 4 of their recommendations.

WCRF'S Recommendations for Cancer Prevention

1.  Eat mostly foods of plant origin.

• Plant foods should be the center of every meal
• Whole grains and or legumes should be eaten with every meal

This is how you can ensure the 5 daily servings of fruits and vegetables the WCRF recommends, as well as the recommended 25 daily grams of fiber.

2.  Avoid foods that promote weight gain.

• Avoid calorie-dense foods
• Avoid sugary drinks including fruit juices
• Consume fast food sparingly, if at all

Calorie-dense foods that promote weight gain include oils, cheeses, meat, fast food and refined foods.

The report states that “diets with high levels of animal fats are often relatively high in energy, increasing the risk of weight gain.”  

3.  Limit and avoid meat

• Limit beef, pork, lamb, goat and avoid processed meats
• Avoid any meat that has been preserved via smoking, curing, salting or chemical preservation

4.  Be as lean as possible.

• Be as lean as possible while maintaining a health, normal weight

The report states that "maintenance of a healthy weight... may be one of the most important ways to protect against cancer.  This will also protect against a number of other common chronic diseases."

5.  Limit alcoholic drinks.

• Men - no more than two drinks/day if you drink
• Women - no more than one drink/day if you drink

"The evidence on cancer justifies a recommendation not to drink alcoholic drinks.  Based solely on the evidence on cancer, even small amounts of alcoholic drinks should be avoided."

6.  Aim to meet nutritional needs through diet alone, not supplements.  

"Dietary supplements are not recommended for cancer prevention.  The evidence shows that high-dose nutrient supplements can be protective or can cause cancer."

7.  Limit salt.

• "Limit consumption of processed foods with added salt to ensure an intake of less than 6 g (2.4 g sodium) a day."

"The strongest evidence on methods of food preservation, processing, and preparation shows that salt and salt preserved foods are probably a cause of stomach cancer, and that foods contaminated with aflatoxins are a cause of liver cancer."

When you eat a plant-based diet, you drastically reduce the amount of salt you are consuming by eliminating fast foods, refined foods and many animal products from your diet.  When you do this, you can add table salt to your food and still meet this recommendation (plus, you might make your veggie meals taste even better!).  

8.  Make physical activity a part of your daily life.

"Be moderately physically active, equivalent to brisk walking, for at least 30 minutes every day.  As fitness improves, aim for 60 minutes or more of moderate, or for 30 minutes or more of vigorous, physical activity every day.  Limit sedentary habits such as watching television." 

A Special Recommendation for Cancer Survivors

• Follow the recommendations for cancer prevention.

So there you have it, the World Cancer Research Fund´s recommendations to eat a plant-based.  They state that "people that eat some form of a vegetarian diet are at low risk of some diseases including cancer."

When my doctor friend asked me if I thought a plant-based diet was extreme, my response was I thought getting open heart surgery or extracting cancerous organs from my body from eating a Western diet, was more extreme than eating potatoes and salad every day, and the WCRF agrees.  

Now it´s time for you to put this information to use in your daily life.  To get you started, I want you to answer this Take Control Now question and put your answer in the comments section below this video.

When you're finished, please email/share this video and article to a friend or family member.  Have them sign-up for free email updates and they'll receive a FREE Healthy Diet Resource Guide delivered right away to their inbox.  

Take Control Now

Do you think eating a plant-based diet is too extreme?  What do you think of the WCRF's recommendations to eat a plant-based diet?

Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective. World Cancer Research Fund and the American Institute for Cancer Research. 2007.  Accessed online April 2014.