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Home » Diet » Give a plant-based diet a try – Statesman Journal

Brittany Anas, Special to the Statesman Journal 2:01 p.m. PT March 17, 2017

Salem Mayor Chuck Bennett and Kaiser Permanente Health Coach Kara Lee shop for food for his plant-based diet.(Photo: Alex Milan Tracy)

Salem Mayor Chuck Bennett made a personal vow to try, for two weeks, a plant-based diet.

His motivation? Lose a little weight and adopt some healthier eating habits. So, over the course of 14 days, he gave up meat, processed foods and, for the most part, dairy. (Almond milk tasted funny in his tea and coffee, so his one cheat was a splash of milk here and there. If he had a do-over, he said, he would have bought soy milk, which he learned has similar consistency to cows milk).

Bennett, along with dozens of others who were curious about a plant-based lifestyle, took part in the challenge that was led by Kaiser Permanente Northwest. Scaling back on meat, processed foods, dairy and sugar and filling up instead with vegetables, whole grains and fruits has several health benefits, according to Kaiser Permanente Health Coach Kara Lee. The benefits, she said, include lowering your blood pressure, reducing your risk for heart disease and preventing cancer and diabetes.

The challenge included discussions on a Facebook group, the opportunity to pose questions about plant-based diets to Kaiser health coaches, as well as a Healthy Hour meet-up at LifeSource Natural Foods. Plus, during the challenge, participants shared recipes and tips. Among them: Its not impossible to do a Disney vacation on a plant-based diet, nutritional yeast is a delicious seasoning and nuts, seeds, beans, legumes and corn on the cob are among the many great plant-based protein sources.

In mayoral fashion, Bennett reported back at the end of the challenge. He lost 5 pounds as a result of the challenge, plus he learned how to incorporate more quinoa and vegetables in his meals.

But there were some surprises, too. Bennett said following the plant-based diet helped him sleep better and boosted his energy. He also thinks his tastebuds changed some too, because now sugary foods taste overly sweet and the hot Italian sausage he tried to indulge with at the end of the challenge was way too heavy.

Going forward, I plan to cut way back on meat and eat a lot more vegetables as a part of my basic diet, Bennett said. Ill also continue to avoid refined sugars and have minimal oils. I did this to rebalance my diet.

Using food as preventive medicine

Salem Mayor Chuck Bennett shops for food for his plant-based diet.(Photo: Alex Milan Tracy)

A plant-based diet differs some from a vegan diet. While both eschew animal-based proteins, including fish and eggs, and dairy, vegan diets also eliminate animal by-products such as honey. In a plant-based diet, honey is allowed and can be used as a unrefined sweetener. But, plant-based diets go beyond vegan diets by eliminating processed foods, added oils and refined sugars.

A few tricks Bennett picked up during his two-week experiment included flavoring his baked potato with salsa instead of butter before council meetings. He also discovered Walerys Pizza has a great salad bar. And, hes in the habit of eating oatmeal rather than eggs and bacon for breakfast.

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Even if you dont adopt a full-on plant-based diet, the American Heart Association recommends trying some flexitarian tactics, such as eating some meatless meals throughout the week. If youre craving a burger, the association suggests you swap it out for a grilled portabella mushroom burger. Other tips include eating less meat, choosing leaner cuts and limiting your red meat consumption for special occasions.

Eating meat can increase your risk of certain cancers. The World Health Organization in 2015, for instance, found that eating processed meats like hot dogs, ham and bacon can increase cancer risk, especially colon risk. Diets that are high in fatty, red meats also can raise cholesterol, increasing heart disease risks. Meanwhile, plant-based foods have potential to do the opposite, with antioxidants lowering everything from cancer risk to blood pressure.

Susan Corzilius, a family medicine doctor with Kaiser, was among the plant-based challenge participants. Prior to the challenge, she said, she ate a vegetarian diet about half of the time, with meals that typically included a salad, vegetable and protein source.

During the challenge, she made several plant-based dishes, like roasted cauliflower curry soup, vegetarian chili, a Mexican quinoa dish and curried chickpeas.

Going forward, I would prefer a vegetarian diet but understand the transition can be initially slow with others living in the home, she said.

In fact, thats a barrier for many looking to adopt a plant-based diet, according to a Kaiser Permanente Northwest health survey of 315 Salem-area residents. The survey, which was released last month, found that 41 percent of women and 25 percent of men were concerned not everyone in their family would enjoy plant-based meals.

The biggest takeaway for Bennett was just how important planning is, to make sure restaurants have plant-based menu options available and to ensure he had his pantry and refrigerator stocked with healthy staples.

Its all about conscious eating, Bennett said. Getting enough protein isnt the biggest challenge. The biggest challenge is pre-planning your meals.

Salem Mayor Chuck Bennett and Kaiser Permanente Health Coach Kara Lee shop for food for his plant-based diet.(Photo: Alex Milan Tracy)

Kara Lee of Kaiser Permanente addresses some of the most common questions about plant-based diets.

Q: What are some benefits to switching to a plant-based diet?

A: A plant-based diet can help people lower their blood sugar levels and prevent conditions such as cardiovascular disease and diabetes, Lee said. She also works with patients who have survived cancer and are in remission who switch to a plant-based diet to prevent recurrence. Eating a plant-based diet is also a great way to prevent, manage or reverse diabetes, she said. Also, some of her patients are already in optimal health but take on the diet to help maintain their overall health. Lee has also seen plant-based diets help curb a number of medical concerns including gastroesophageal reflux disease, or GERD, and irritable bowel syndrome. Many patients even say the diet boosts their energy and helps them sleep better.

Q: How much protein do men and women need, and what are some good plant-based sources of protein?

A: Calculations for how much protein you need is based on an individuals body weight, Lee said. But, a good baseline is about 46+ grams per day for women and 56+ grams per day for men. You can get 12 grams of protein in cup of chia seeds and 5 grams of protein in cup of walnuts. A cup of cooked lentils packs 18 grams of protein and the same amount of black beans has 15 grams of protein. When it comes to grains, 1 cup of cooked whole-wheat couscous has 6 grams of protein and the same amount of quinoa has anywhere from 5 to 8 grams of protein. As far as veggies go, corn on the cob, potatoes with their skin, oyster mushrooms, collard greens, peas, artichoke, broccoli and brussel sprouts are your best protein bets.

Q: What are some good plant-based calcium sources since cheese and milk arent considered plant based?

A: A good indicator if a veggie is loaded with calcium is its green (the darker, the better) and leafy, Lee said. Collards, broccoli, brussel sprouts and kale are all great green sources of calcium. Other plant-based sources high in calcium include beans, figs, raisins, navel oranges, butternut squash and sweet potatoes. If youre looking for a calcium-fortified plant-based milk, some options include unsweetened almond, coconut, soy, rice and hemp milks, Lee said. If youre transitioning off of animal-based milk, try soy milk, she said. The color and consistency are somewhat similar to cows milk.

Q: Can people expect to lose weight on a plant-based diet?

A: The short answer, yes, depending on how much you embrace a whole-foods plant-based diet. Youre naturally reducing foods in your diet that are high in fat, calories, refined sugars, sodium and processed foods, which will help you lose weight, Lee said. But weight loss is different for every person. This isnt a quick fix diet, Lee said. This is a lifestyle way of eating.

Q: What are some mistakes that you see people making when they switch to a plant-based diet?

A: Over the years, people have been conditioned to eliminate carbohydrates from their diets, Lee said. But theres a big difference between those simple carbs (ahem, Cheetos!) and complex carbs, like sweet potatoes. Your body actually needs those complex carbs, which fuel our bodies and provide energy. The lesson here? Dont fear good carbs! Baked potatoes, sweet potatoes, as well as red lentil, black bean or whole grain pastas can all be part of a balanced, plant-based diet when you eat them in moderation, Lee said.

Q: What are some great plant-based snacks?

A: Grab some fruit for a sweet, satiating snack, Lee said. Or, you can go for some veggies like celery, carrots or broccoli dipped in oil-free hummus. Another idea? Whole grain toast with avocado and tomato, she said. During your next movie night, enjoy some popcorn without the butter. Pop the whole grain on the stove or microwave, rather than going for the packaged microwaved popcorn, Lee said. To give your snack some flavor, take a look at your spices, including nutritional yeast, and get creative. Some lime juice, lime zest, chili powder and cumin can give your popcorn a burst of citrus and spicy kick, for example.

Q: What are some staples you should have in your pantry?

A: When it comes to dried foods, Lee suggested stocking up on lentils and no-sodium or low-sodium beans, as well as brown, black or wild rice, quinoa and whole-grain pastas. Low-sodium veggie broth is a good staple to help make soups and stir-frys, she said. Also, stock up on fruits and vegetables fresh or frozen.

Great Grain Burger(Photo: Kaiser Permanente)

Good news, burger lovers! If you want to try a plant-based diet, you can still enjoy a burger night.

These patties are stuffed with veggies and whole grains, including brown rice and bulgur. For those new to the plant-based lifestyle, bulgur is a great pantry staple. Not only can it be used to make these tasty burgers, but its also a main ingredient in tabbouleh, and you can mix into your salads to up the fiber content. Thats because bulgur is a belly-filling fiber, clocking in at a remarkable 8 grams per cup.

Ingredients

cup uncooked brown rice

cup uncooked bulgur

1 tablespoon salt-free seasoning blend

teaspoon poultry seasoning

2 cups water

2 cups finely chopped mushrooms

cup old fashioned oats

1 cup shredded vegan mozzarella cheese

cup reduced fat vegan cheddar cheese

cup finely chopped onion

cup tofu cottage cheese

cup egg substitute

2 tablespoons minced fresh parsley

1 teaspoon salt

teaspoon dried basil

teaspoon celery seed

3 teaspoons canola oil divided

12 sandwich rolls (optional). You can also use lettuce leaves for buns.

Lettuce leaves and tomato slices, optional

Directions

In a saucepan, combine the rice, bulgur, seasoning blend. poultry seasoning and water; bring to a boil. Reduce heat: cover and simmer for 30 minutes or until rice is tender. Remove from the heat; cool completely. Transfer to a bowl; cover and refrigerate until chilled.

In a large bowl, combine the mushrooms, oats, vegan mozzarella cheese, vegan cheddar cheese and onion. In a food processor, process cottage cheese and egg substitute until smooth; add to the mushroom mixture. Stir in the parsley, salt, basil, celery seed and chilled rice mixture. Shape 1/2 cupfulls into patties.

In a large nonstick skillet, cook four patties in 1 teaspoon oil 5 minutes on each side or until lightly browned and crisp. Repeat with remaining patties and oil. Serve on rolls with lettuce and tomato slices. Enjoy!

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Give a plant-based diet a try - Statesman Journal

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Home » Diet » Give a plant-based diet a try – Statesman Journal