If you're looking to incorporate more plant-based foods into your diet but have no idea where to start, Maya will go through 5 apps that can help you get started on a whole food plant-based diet. In this episode, you will lea...
If you're looking to incorporate more plant-based foods into your diet but have no idea where to start, Maya will go through 5 apps that can help you get started on a whole food plant-based diet.
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Still trying to figure out what to eat on a whole food plant-based diet? Do you think that we only eat salads and fruit? Stick around, because I am going to share with you 5 apps that I think should have so that you can eat more whole plant-based foods.
Friends, I’ve spent the last 2 weeks cooking up some of my favorite meals. After 6 years of living this way, I have figured out a system that works for me. One of my initial mistakes was collecting too many recipes. This cluttered my head and I did not know where to start. As a matter of fact, I still have this huge binder with around 200 pages of recipes that I collected from various websites.
If you recall in my previous solo episode 210, I mentioned that we are creatures of habit. We typically eat around 9 different meals. I mentioned the 3, 3, 3, approach which consists of finding 3 meals that you already consume which are already whole food plant-based, taking 3 meals which you can clean up and make plant-based and then adding 3 more meals that are fully plant-based. And there you will have 9 meals.
Today, I am going to give you 5 tools that can support you in adding more delicious plant-based meals to your repertoire of recipes. But don’t make the mistake that I made, do not try to collect too many recipes.
Before we move on to the apps, I want to share with you that Dr. Riz and I are headed to Midland, TX this Friday for an entire day of Food Is Medicine Conference on Saturday, August 6. For more details about this event visit episode 209 where I spoke with Valerie Acosta, the executive director of Healthy City. They are doing amazing job of keeping Midland, TX healthy. We hope to see you there. Dr. Scott Stoll, Dr. Jim Loomis and Dr. Brooke Goldner will be speaking at the event. And CME’s will be offered for health professionals.
Another event that is happening this weekend is with Dr. Sailesh Rao who will be holding an online program/convergence on August 6,7. One of the things you will find in this convergence is the screening of a film called The Land of Ahimsa. It is a film about the dairy industry in India. We learn about the cruel practices which leave cows stranded on the roads of India. We also learn about the damaging effects of consuming dairy on our bodies. Dr. Riz is in that film. He will make an appearance during the screening. So, he will be doubling up this weekend.
Finally, if you are a PlantPure pod leader, please send me a DM on instagram and type in pod leader to @maya_hls_podcast. We are organizing an online support class for pod leaders on August 27th and I would love to tell you about it. It is a FREE event with 5 classes on creating a stronger online presence to support your group and to spread your message.
Ok, let’s get started. So, I’ve said that lately I have spent a lot of time in the kitchen. Initially, I began to sample various recipes from several websites. Today, I have a binder with 30 of my favorite recipes. My binder/cookbook helps to meal plan. Every once in a while I will try something new. But I have a very busy schedule and do not always have time to experiment. But I will tell you that my recipes include cauliflower pizza, Mexican black bean salad, pasta fagioli, Zuppa toscana, mushroom polenta, vegetable stir fry, lasagna soup, chickpea barley soup, channa masala, Mexican posole, red lentil artichoke soup, enchilada casserole, and many more. Dr. Riz and I have our favorite meals that we enjoy together. We usually always start with a salad and then a meal. And we snack on fruit.
By the way, this week’s guest expert was registered dietitian John Massengale who is also a diabetes specialists. He said that if we were to look at all the 6 pillars of lifestyle medicine like a puzzle, food would be the largest piece. So, today we are focusing on food and how we can get more healthy food into our diets. There is such a thing as the lentil effect which is the ability of lentil consumption to blunt the sugar spike of foods consumed hours later at a subsequent meal. This is why you want to have legumes on a regular basis.
Okay, The first app that I want to recommend is Dr. Greger’s Daily Dozen. This is a FREE app and an extension of his book How Not To Die where he details the state of our health, chronic disease and the role certain foods play in the development of disease. This app answers the question, “What should I eat on a whole food plant-based diet”. The daily dozen are the 12 things that Dr. Greger recommend you consume and do daily to prevent and reverse disease. This includes daily exercise and water intake. If you would like a printable checklist that you can place on your fridge, message me on IG the words daily dozen @maya_hls_podcast. This is what I did until I internalized the list.
nutritionfacts.org is a non-commercial, non-profit, science-based public service provided by Dr. Greger. He has nearly a thousand videos on every aspect of healthy eating, with new videos and articles updated every day.
Second app that I think you should have on your mobile device is the Forks Over Knives app. I believe there is a one-time fee of $4.99 for the app or you can simple visit the website free of charge. But I love this app. This app is rich with recipes and helps in meal planning.
What about Omega-3s? Why should I avoid all oil? Do I need B12? Do I need to eat organic? What about organic, grass-fed animal products?
I sort of already mentioned this third app last week when I referenced PCRM’s
kickstart program. However, you will want the app for easy access to recipes. This app will support you on making a transition.
to get started on a plant-based diet: meal plans, recipes grocery lists, daily videos, nutrition tips, cooking demonstrations, and more.
Another favorite app is by my hero Dr. John McDougall. I believe his wife Mary McDougall was the first to create whole plant-based recipes years ago. Today, they offer tons of support. We also learn that Dr. McDougall’s 12-day programs have resumed once again. This is a 12 day program where you stay at a hotel, receive lectures and delicious meals so that you can truly see how you can live a full plant based lifestyle.
Finally, this last app will help you when you are traveling or if you are interested in dining out. My first year of being vegan, I used the app to find places in Hawaii and in Florida where we could eat. Those were the locations where we were traveling. Over time, I became a high contributor to this app. Everyday people like you and like me, upload photos and reviews when we find a whole food plant-based option at a restaurant. This is a way to encourage the restaurant to keep offering these options. This is also a way to support people who may want to eat at that restaurant. Even organizations can list themselves.
Next week my guest will be Dr. Alyssa Vela who will speak on mental health and health equity. She will be a speaker at the November Lifestyle Medicine Conference.