Most of us know people who are following a plant-based diet. They might call themselves flexitarians, vegetarians, plant strong, vegans, or nutritarians. Whatever the label, many of them are at healthy body weights. A recent study compared the body weights of meat eaters,  flexitarians (someone who eats meat once or twice a month but overall vegetarian), vegetarians (consuming dairy and eggs without any meats),and vegans (consuming no animal foods including no dairy or eggs). The weight standards in the study were as follows using BMI (body mass index):

• <25 is ideal weight
• 25-30 is overweight
• >30 is obese

For the five groups in the US, this study found that

• Average meat eaters had a BMI of 28.8 indicating overweight
• Average flexitarians had a BMI of 27.3 indicating overweight
• Full time vegetarians had a BMI of 25.7 indicating overweight
• Vegans had a BMI of 23. 6 indicating ideal body weight

The study notes that adding animal foods to the diet creates a 40 pound difference between meat eaters and vegans in body weight. Pretty significant difference. Also interesting is that even having meat just a few times per month can significantly increase body weight as seen in the difference between the flexitarians and the full time vegetarians.

But do vegans just eat less calories? Do they exercise more? In this study, the vegans were found to exercise less than the meat eaters yet weighed 40 pounds less. Another study found that calories are not significantly different with total plant-based diets compared with meat eaters.

So what is the secret? What factors are in plant foods that keep body weight in a healthy optimal level? What factors in animal foods cause increase weight? A 2009 study shows how 100% plant eaters could have an advantage: soy.

Fat cells were placed in a petri dish and soy isoflavones were added. As the soy concentration increased, the fat in the cells diminished. At 50 mcg of soy, fat uptake in the fat cells were almost completely fat free!

We saw this again in a study where dairy was replaced with soy. Belly fat significantly decreased in those with soy rather than dairy. Another study found that for every 10 g of meat added to the diet, there was corresponding increase in waist measurement.

So what are the isoflavone contents in foods?

• beef or chicken has 4 mcg
• veggie burgers have 4000 mcg
• dairy milk has 6 mcg
• soy milk has 6000 mcg

Here is at least one of the reasons for you know why skinny vegetarians and  plant protein eaters have flat bellies! Soy milk in your coffee anyone? Veggie burger for lunch?

Artificial blueberries or the real thing?

Would you believe that many food manufacturers tout artificial blueberries as the real thing? With all the health benefits associated with blueberries, it is unfortunate that food manufacturers are misleading consumers to think there are health benefits in their artificial blueberries. Whether food manufacturers do this in a direct way or not does not matter. They are providing a “blueberry” product that is made up of food colors, hydrogenated oils and corn syrup. Hardly health promoting nutrients! Check out this investigative video on whether the blueberry products in your cupboard are made up of artificial blueberries or the real thing.

So you like tomatillo salsa? How about taking tangy tomatillos and loading them with powerful and tasty vegetables and the wonderful texture of hominy and chickpeas?  Tomatillos with a few ingredients, make an excellent stew.

Tomatillo Stew with Hominy and Chickpeas

Comment: Jalapeño pepper may be subbed for Serrano’s.

Recipe grams: 2990.90g/105.5oz

Serves 6

498.48g/17.6oz per serving

Protein: 16%

Carbohydrates: 58%

Fat: 26%

Ingredients

1/2 cup pumpkin & squash seed, dried, kernels

1 lb tomatillo, raw

4 clove garlic, raw

2 pepper Serrano pepper, raw

4 cup garden vegetable broth

1 tbsp onion powder

1 tsp oregano, dried

1 lb collards, raw

1 cup mushroom, portabella, raw, diced

2 cup chickpeas, boiled, no added salt (garbanzo)

2 cup hominy, white

1 fruit lemon, raw, no peel, sections (2-3/8” dia)

1/4 cup coriander, raw (cilantro, chinese parsley)

Directions

Place peeled washed tomatillos in a microwaveable bowl. Cover and microwave on high for 8 minutes. Allow to sit for 2 minutes covered.

Meanwhile, place pumpkin seeds in dry skillet and toast over medium high for 3 minutes until lightly browned shaking the pan occasionally.

Place pumpkin seeds with cooked tomatillos into blender with garlic cloves and peppers. Blend til smooth. Add to large soup pot with vegetable broth, onion powder, oregano, chopped collards, mushrooms, drained chickpeas and hominy. Bring to a boil then

lower to simmer, cover, and cook 20 minutes (until collards are tender). Sqeeze juice of 1 lemon into soup.

Top with cilantro, chopped onion, avocado, jalepenos, hot sauce, tomatoes, lettuce, etc.

Nutrition Facts

Serving Size: 1 serving (498.5g)

Servings: 1

Calories 280 Calories from Fat 80

% Daily Value*

Total Fat 9g 13%

Saturated Fat 1.5g 7%

Trans Fat 0g

Cholesterol 0mg 0%

Sodium 770mg 32%

Total Carbohydrate 43g 14%

Dietary Fiber 12g 49%

Sugars 10g

Protein 12g

Vitamin A 110% Vitamin C 80%

Calcium 15% Iron 25%

*Percent Daily Values are based on a 2,000 calorie diet.

I was asked to do an interview on a recent passing of legislation to ban the sale kids meals that do not meet nutritional standards. I was asked to debate this issue of regulating the food industry with Bob Barr, former senator for Georgia who echoed the familiar rant that this is another way that the government is turning the US into a “nanny state.”

You can see my responses on this video:

Regulating the food industry

But on another note, it is interesting to consider whether regulating the food industry would allegedly prohibit freedom of choice, especially since this freedom never existed (or could exist) in the first place. In thinking about this issue and preparing for it I found this piece by an attorney stating that the issue of free choice in the context of food in any culture is an illusion and doesn’t really exist. Buchanan basically argues that our tastes and preferences for foods are shaped by the cultural norms and those norms are influenced by the interactions between government and the food industry. In fact, it will always be that government will have some say in food choices we have as they do this very day.  Buchanan states:

Therefore, when the government tries to change what people eat, it is not operating on a blank slate. Instead, people already face a busy marketplace of food messages. Thus, a person who objects to the government telling him what to do in this area of his life is, in essence, saying: “Don’t let Big Brother tell me what to eat. I do what the Pillsbury Dough Boy tells me.”

So it is not a question of government becoming more involved in food choices, it is a question of how they are involved. Regulating the food industry is already happening just in a different way. The current way that government is involved is not working. This is evident due to our current obesity and disease rates. Some of these grim statistics:

• One in three children born in the year 2000 will develop diabetes at some point in his or her life
• Overweight children today have the arteries of 45-year-olds
• One in five teens has an abnormal cholesterol level increasing their risk for the number 1 cause of death in the US, a totally preventable death

So if the current interactions between the government and the food industry have set the stage for all this suffering, disease and death, then the ways our government is regulating the food industry need to change.

Curry makes healthy food delicious

Look no further than the sumptuous flavors of Indian curry powder to make healthy ingredients into delicious eating. Here is a simple recipe that comes together extremely quickly especially with the help of a pressure cooker.

Curried Split Pea Soup with Squash, Greens and Apples

1 large onion

2 tbl freshly grated ginger

4 ribs of celery hearts, sliced

1 ½ pounds winter squash (like butternut, butternut, kabocha) peeled and chopped

2 cups split peas, yellow or green or red lentils

6 cups low sodium vegetable broth

4 cups shredded dark leafy greens (collard, kale, chard, spinach)

1 ½ tbl mild curry powder

1 tsp fennel seed

¾ tsp cinnamon

1 bay leaf

1 chopped jalapeño (optional)

1 apple, peeled and chopped

Saute ginger and onion in a little water for a few minutes in large soup pot. Add remaining ingredients except apple. Bring to boil, reduce heat to simmer, covered, until peas are soft about 30 minutes. Stir in apple. Or put all in a pressure cooker and cook at high pressure for about 13 minutes.

You never knew healthy food could be so delicious!

Nutrient-dense eating habits adopted by two women:

Here is a letter sent to me from a client who struggled with weight gain, high cholesterol, and sugar craving:

“I wanted to thank you so much for helping me with my eating habits.  I’ve realized that you truly are what you eat.

• My cholesterol has gone from 235 (HDL:69, LDL: 142) to 173 (HDL:58, LDL:84)!!!

• I’ve also lost 20 pounds since coming home in April, and

• I feel so healthy

I have to say, my sugar cravings are incredibly intense during my premenstrual time, and I’ve decided to not be so hard on myself and let myself eat desserts then. Once that time is over, I’m back on track, eating a small serving of dark chocolate every day as my treat and of course lots of the nutrient-dense foods we discussed.   I’m also at my healthiest weight since high school. Thanks again so much!

I also received this letter from a student that I helped during her first year in the nutrition program at her school:

“Growing up, I was slim and never had any health problems. During my freshman year in college, I decided to eliminate all animal products from my diet, however, I was still eating a lot of junk food and I just wasn’t healthy. Through my sophomore year, I continued to eat a diet filled with processed foods and continued to gain weight. It was not until my junior year of college that I had had enough. I applied Trulie’s idea of a nutrient dense diet to my life and things quickly began to change.

I Discovered Nutrient-Dense Eating:

• My weight went down
• My skin was clear and glowing
• I had energy after feeling sluggish for many years
• My horrible life-long allergies were completely non-existent

Now, as a nutrition student at Georgia State University, I am constantly trying to learn new things relating to health. Trulie has been extremely helpful and I have actually learned more from her than what they teach in school. Using what I’ve learned from her, I have reached optimum health.

• I can be busy from early morning until late at night and never run out of energy.
• I am always getting compliments on how healthy I look and people keep asking what my secret it. They never believe me when I tell them it’s from a nutrient-dense diet.

Interestingly enough, I learned that Trulie has a story very similar to mine. I really appreciate all the help Trulie has given me and would recommend her to anyone wanting to make a positive impact on their own health.”

Health starts with a decision

Joe Kramer makes the decision to get his health back and know what it is like to experience true hunger. He says he is looking forward to knowing what real hunger is and that he is eating for the nutrient reasons and not merely because it is “time.” True hunger can help him attain his ideal body weight and as a consequence, rid himself of the many ailments he complains of.

A skeptic makes peace with plant based nutrition

I received this note from a client regarding her diet make over:

I wanted to thank you for all your help earlier this year.  I recently went to the cardiologist for my 6 month check up and I wanted to let you know how things went.  My blood test came back better than expected.

• My cholesterol dropped 40 points to 185.
• LDL- 103,
• Triglyerides- 91,
• and HDL-64.

I couldn’t believe it.  I was hoping for a little improvement but this was so much better.  I also weigh 125 so I lost a total of 13 pounds and feel great.

Improving health with plant based nutrition

I told my doctor that I went to see you and really changed my diet to a more plant based one and really increased my weekly exercise to more cardio. He was really excited because he said he rarely sees such improvement so quickly with just diet and life style changes.

It is very strange because I used to love my sandwiches, but now I love my:

• salads and
• don’t miss the sandwiches.

I know I can even do better and I’m going to strive for that, now that I see what can happen. So I wanted to send you this note and thank you because you really helped me change my diet.  I don’t think I ever would have started to eat more plant based foods if I hadn’t gone to see you.  You can tell your other clients that

eating a plant based diet really does work.

I must admit, I was a little skeptical at first, but I believe it now and I have seen the results. I don’t think I will ever give up meat completely, but I certainly will keep eating

• more greens and
• vegetables and
• fruits

every day and limit meat to only a few times a week.  I’ve seen the difference it has made, so I can never go back to the way I was eating before and I don’t ever want to do that either.

Thank you so much again!  I hope you are doing well.

Why is it that people in other countries maintain an ideal weight from their early adulthood years until their death? Americans consistently gain weight from their younger years on creating an obese nation.  This weight gain is now happening at even younger ages. In some other countries where overweight and obesity is not a problem, people experience true hunger.

Is your hunger true or toxic?

True hunger is a sensation that is felt after eating a healthy plant-based diet and not constantly consuming rich and low-nutrient foods. Americans have learned to love high-calorie, low-nutrient foods and have continued to feed themselves even though they are not hungry.

Do you eat when you’re not truly hungry?

Americans have lost touch with what it feels like to be truly hungry and instead have depended on sudden urges, recreational eating, and visually appealing foods to make that decision for them. Some of these eating opportunities can include:

• Free samples at a grocery store
• Display cases full of sugar-filled pastries at your favorite coffee shop
• Attending a special occasion party or celebration where everyone is eating
• Being asked to try out a new recipe a friend made

Hunger can also be mistaken by the nauseated, achy feeling they get only a few hours after eating. But these symptoms are actually related to toxic hunger.

What is toxic hunger?

Dr. Fuhrman explains toxic hunger symptoms as:

• Headaches
• Fatigue
• Nausea
• Weakness
• Mental Confusion
• Abdominal and esophageal spasm
• Fluttering and cramping

Toxic hunger is not really hunger at all. It is the detoxification of our bodies’ tissues to eliminate all the toxins we have put in it. Shortly after eating a meal full of rich, nutrient-lacking foods, people experiencing toxic hunger will feel weak and shaky and will solve this problem the only way they know how: eating more rich foods. Think of toxic hunger as a withdrawal symptom from low-nutrient foods. One’s body becomes addicted and will not feel better until more unhealthy foods are consumed.

What is true hunger?

Unfortunately, most people do not regularly experience true hunger. If Americans started to eat more nutrient rich foods (beans, greens, fruits, nuts, and seeds), they would begin to feel true hunger, along with all the things that come with it such as no discomfort hours after eating, pleasure consuming healthier foods, and most importantly, maintaining a healthy weight.

Fennel and figs together in a salad

Fennel might be an intimidating vegetable since the shape is strange. Most people see fennel on high-end restaurant menus but fail to use it themselves. Here is an easy and tasty way to enjoy fennel with in-season figs in a summery salad. With just a few high flavor additions of basil and kalamata olives, this delicious dish is high on nutrients but still low on calories making it a healthful meal. Serve it over a dark leafy green like spinach for a great nutrient boost.