What is it? Whole food, plant based eating. Basically it’s a vegan diet but with the emphasis on whole foods, foods in their most complete state. Less processed, not stripped of goodness and nutrition. Why am I writing about it? Because I decided to embark on this eating plan for the month of March! I want to see how well I do avoiding all animal and seafood protein, all dairy, and eggs. I think you will be reading a lot more about this way of eating if you haven’t already.
There are many reasons people decide to forgo eating the produce of animals: Animal rights and protection from cruel mismanagement; a person’s own health; not liking the taste or texture of flesh; religious restrictions; and some more, I am sure. I have been reading many articles on why a plant based diet is better for human health, and I want to see for myself how it affects me, if at all. I am in good shape, with a good weight, ‘good’ blood levels, and overall good health. So I don’t look for a major shift in any of that. Yet, will I lose weight, which I do not want to do? Maybe I’ll gain weight, which would be ok (as long as not too much!). Will I feel less energetic, more tired? Will my occasional intestinal distress clear up? Will I feel hungry all the time or more satiated than on my present way of eating? Will it be a lot more work cooking and planning meals? I’ll post updates each week so you can see how it goes for me. A well-rounded plant based diet does require some planning to make sure one is getting a full complement of nutrients and sufficient calories – potato chips and soda make a ‘vegan’ diet but not a healthy one!
My eating plan this month will consist of many vegetables, whole grains, beans and pulses, seeds, nuts, and fruits. My last post was about raw food diets not being for me, so will have a mix of raw (salads) and cooked vegetables. I have a wide repertoire of recipes and there are thousands more available on the web. Most can be adapted to solely plant based. We eat a lot of meatless meals already, so my husband is accustomed to it. He is not fully on this ride with me, but agrees if he feels the need for meat, he can get it when we go out for dinner, about once a week. Probably the hardest thing for me to skip will be eggs – I don’t eat a lot of eggs but they can be a quick and satisfying meal or snack, so I will miss them. We are about 98% dairy free, with just the occasional buttermilk for a dressing or biscuits or maybe a little cheese now and then. So going 100% dairy free will not be tough for us. I do have some processed foods in my kitchen but not a lot and even those are minimally processed. Got to have a little convenience! Breakfast and lunch have not really changed for me. I usually have oatmeal and toast or a breakfast ‘cookie’ and fruit in the morning – I just switched to coconut oil or peanut butter in place of butter on my toast, for instance. Lunch is mostly meat-free anyway for me, consisting of leftovers or maybe a veggie patty from the freezer. I actually began the WFPB on 2/26 since Sunday starts my week of menu plans. So far our dinners have been:
- A salad of spinach and lettuce topped with red rice, sliced celery, shredded carrot, slivered almonds, dried cranberries, and vegan mayo mixed with curry powder and mango chutney
- A variation of Dr. Joel Fuhrman’s Tex-Mex salad of lettuce and cabbage, black beans, corn, tomatoes, onion with an avocado based dressing
- A veg-full soup with lentils and lots of spices
- A veggie stack plate from a local restaurant (pita stacked with hummus, beets, garbanzos, quinoa, more)
- Pasta with a fresh tomato sauce; sautéed broccoli leaves; sautéed asparagus
- Red rice and black bean filled corn tortillas, enchilada style, with homemade enchilada sauce; a broccoli salad with cherry tomatoes, avocado, and spring onion in a light lime dressing; and a roasted kale, fennel , and delicata squash dish
- Thai food from a local restaurant (Asian restaurants make eating veg easy!)
- Spring Lasagna from Mollie Katzen’s Heart of the Plate cookbook; side salad
- Roasted Beet and Spinach salad with walnuts
I am not stating everyone should give up all animal produce for all time. Humans are omnivores, meaning we can digest and assimilate food from animals and plants. Each person must decide for themselves. However, the way too much of our animal or fish protein is produced today makes the quality far inferior to the meat our grandparents ate. Factory farms where cattle, pigs, or chickens live in filthy, overcrowded conditions, are fed with feed not suitable for anyone’s consumption, and dosed with hormones and antibiotics whether needed or not and fish farms where the water is extremely contaminated, the fish are overcrowded, and again the feed is not suitable – these conditions are not how animals should live. The animals are stressed and therefore their flesh is of poor quality and reduced amounts of vitamin E, beta-carotene, omega-3 fatty acids, and CLA (conjugated linoleic acid). Plenty of studies point to improved health and lower risk of modern lifestyle diseases in people who eat plant based diets. Reductions in diabetes, obesity, and some heart disease are most often cited. Some people simply don’t like the look, smell, mouth-feel, and taste of meat. And some religions prohibit eating the produce of animals. Whatever your reasons, if you have thought about ‘going veg’ give it a try, it could be interesting. Commit to a reasonable length of time – no less than two weeks – and see how you feel. I’ll post updates on my progress as the month proceeds!