Busting Plant-Based Diet Myths -

A lot of people have different ideas of what it means to follow a plant-based or mostly plant-based diet. I hear it all the time and have for most of my life, but where do these ideas come from, and are they true?

In this blog, I'll explore some of the common misconceptions around vegan diets, and what the research actually says!

Ready? Let's go!

Plant-Based Diet Myths -

Myth: Plant-based diets don’t provide enough protein 💪🏻

Truth: Protein deficiency in the US is not common and most Americans eat 1.5X the protein they need on a traditional western diet. High protein diets may impose a metabolic burden on the bones, kidneys, and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease and cancer due to intakes of saturated fat and cholesterol. (1) Most people need 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. (2)

On a plant-based diet this can look like this:

Breakfast: 15 grams protein

1/2 cup rolled oats - 6 grams of protein

2 tablespoons hemp seeds - 6 grams of protein

1 tablespoon chia seeds - 2 grams protein

1/3 cup blueberries - 1 gram protein

Lunch: 24 grams protein

2 cups spinach - 1 gram protein

4 ounces tofu - 19 grams protein

1/4 cup Shredded carrots -.5 grams protein

10 cherry tomatoes - 1.5 grams protein

1/2 cup cucumber slices - 1 gram protein

1 tablespoon hummus - 1 gram protein

Dinner: 15 grams protein

3 oz whole wheat pasta - 12 grams of protein

1/2 cup broccoli - 1 gram protein

1/2 cup zucchini - 1 gram protein

1/2 cup tomato sauce - 1 gram protein

Snack: 12 grams protein

Honeycrisp apple - 2 grams protein

2 tablespoons almond butter - 8 grams protein

2 squares dark chocolate - 2 grams protein

Total: 66 grams protein

I've said it before - PLANTS HAVE PROTEIN. As you can see, getting enough protein on a plant-based diet is pretty easy when choosing balanced, whole foods. This is also a very simple example and does not include things like chickpea pasta or other sources of added protein like powders.

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Myth: You need dairy for calcium and strong bones 🦴

Truth: Cow’s milk is not the only or even best source of calcium available and this has been pushed a lot by the dairy industry, but excess calcium can actually increase your risk of prostate or ovarian cancer. (3) While dairy also often contains more calcium than their plant counterparts, their absorption rate is around 30%, so 100 grams of calcium on a label actually equals about 30 grams your body will be able to use. Plant calcium is absorbed at 50% so 100 grams of bok choy calcium gives 50 grams to your body.

Lots of plants like leafy greens, nuts, edamame, tofu and are packed with calcium, and many plant milks, yogurts, and cereals are fortified with calcium. Vitamin D also increases calcium absorption and can be found in many of these plant foods or taken in supplement form.

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Myth: Plant-based diets result in nutrient deficiency 😵‍💫

Truth: A healthy plant-based diet filled with a variety of Whole Foods provides an abundance of nutrients needed. There is very little evidence to support that any diet, with sufficient calories, is more likely to be deficient in any nutrient. Let's break itdown some of the most common ones.

Iron & zinc: Those following a plant-based diet may have lower iron stores, but are not more likely to be iron deficient. Iron & zinc are both less bioavailable in plant foods, but there is little evidence to show this functionally has any impact on those not consuming animal products. (4)

Vitamin B12 - This one has some truth to it, B12 is not typically found in plant-based foods, but is found in nutritional yeast, soy products, seaweed, and many fortified plant-based foods like cereals and non-dairy milks. Some vegans will need to supplement with B12 or a b complex which is fairly easy to obtain. Given that 16% of meat-eaters are B12 deficient, making an argument that just eating animals foods will avoid deficiency, isn't necessarily sound.

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Myth: Vegan = Healthy 🌱

Truth: A lot of processed foods are vegan including Oreos, Fritos, and Sour Patch Kids. Simply cutting out animal products doesn’t ensure a balanced diet if you aren't mindful of what you're choosing. But it's nice to know you don't have to give up some of these classics just because you don't eat animal products ;)

Also, those who aren't used to eating plant-based might have a hard time knowing which foods to choose to feel full and can often end up snacking more on some of these options. Need help? Shoot me an email, I'd love to help create a balanced, plant-based meal plan for you!

Have you heard these? Which is the most surprising? Let me know in the comments!

Sources:

1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045293/#:~:text=Extra%20protein%20is%20not%20used,or%20even%20cancer%20%5B31%5D.

2) https://www.sclhealth.org/blog/2019/07/how-much-protein-is-simply-too-much/#:~:text=According%20to%20the%20Dietary%20Reference,should%20eat%20about%2046%20grams.

3) https://www.hsph.harvard.edu/nutritionsource/calcium/

4) https://academic.oup.com/ajcn/article/78/3/633S/4690005?login=true

Eat the Rainbow! 🌈

I talk a lot about eating the rainbow with my clients - why? It's the the easiest way to make sure you get a variety of nutrients, plenty of fiber, have more energy, feel better and have better digestion, not to mention its a lot of fun! It's so easy, in fact, in school I even created a program for grade school kids on how to eat more plants which included a rainbow chart. If kids can do it - so can you!

Each color brings unique nutrients, so shoot to get at least a new color every day or the whole rainbow each day, whatever works for you. It’s good to know most plants also provide fiber and antioxidants to support better gut health and overall immunity so you can't go wrong with any of the choices on this list!

❤️ Red

These foods are packed with Vitamin A (beta carotene), vitamin C, manganese for eye and heart health and often have lycopene which may help fight cancer

Where to get them? Beets, tomatoes, bell peppers, raspberries, strawberries, rhubarb, apples, cherries

🧡 Orange

These foods are superstars known for their vitamin C, vitamin A and folate, calcium, potassium, and thiamine for immune health and eye health. Pair these with iron rich foods for better absorption

Where to get them? Oranges (duh), sweet potatoes, carrots, pumpkins, nectarines, peaches, bell peppers

💛 Yellow

Packed with B6 and potassium these fruits and veggies can help with muscle cramping and digestion and they're also rich in magnesium and vitamin A

Where to get them? Bananas, lemons, summer squash, bell peppers

💚 Green

Green veggies and fruit are a must have in any rainbow diet. They are packed with antioxidants, vitamin K, magnesium, nitrates, calcium and folate, essential for immune, cell and heart health

Where to get them? Leafy greens, celery, cucumber, broccoli, green beans, bok choy, asparagus

💙 Blue

Some of the prettiest, blue plants are rich in manganese and vitamins C and K for supporting immune support and bone health

Where to get them? Blueberries, blackberries, grapes, elderberries, blue cauliflower and carrots

💜Purple

Be a purple plant eater! These are packed with potassium, B vitamins and vitamin C, antioxidants to support healthy cholesterol and blood pressure. The purple color also means anthocyanins which help protect blood vessels and helps protect collagen

Where to get them? Plums, eggplants, grapes, cabbage

⚪️ White - Yes, white is in the plant rainbow :) These guys are full of riboflavin, vitamin C, vitamin D and selenium for inflammation. They also contain allicin, a compound that helps protect against heart disease and lowers LDL and increases HDL cholesterol.

Where to get them? Garlic, onion, cauliflower, leeks

It can be hard to find some of these in the winter, depending on where you are but, remember, canned and frozen foods are just as nutritious as their fresh counterparts, so make sure to hit up the frozen aisle too!

Can you get some added color in your diet? What color will you get today? Which one is your favorite?

Why You Should Be Strength Training

You probably know that strength training or resistance training has a lot of benefits, but it can be intimidating, especially if you haven't done it before. What exercises should I do? How do I know if I'm doing them properly? How much weight should I be lifting? Do I need to take rest days?

I get it, I used to be a cardio queen, I would run 4-5 days a week, cycle on the other days and throw in an occasional yoga. That worked well, in my 20's. I was lucky enough to not suffer any major injuries from overtraining but I noticed I didn't recover quite as easily or would feel sorer after a long run.

When I was in school for my degree in Nutrition & Exercise Science, I started learning about the benefits of strength training and how they actually impact day-to-day life. I got my personal training certification and started working with clients. Not only was I seeing changes in my clients, but I was programming for myself and seeing huge improvements in my balance, stamina during workouts, recovery, and self-confidence. I was hooked.

Strength training is great, especially for tracking progress. Progressively lifting heavier and heavier weights or being able to do more push-ups, hold a plank for longer, squat deeper, help you stay on track, and measure your progress.

Perhaps the biggest benefit for me has been in my daily life. Never did I imagine I'd be carrying around a 25lb weight with one arm for 15 minutes while cooking dinner. Or lifting said 25lb weight in a hiking backpack onto my back with one arm. Carrying that backpack with strong back muscles and legs on long hikes.

For me, motherhood has been the ultimate test of my strength training, and because I put in the time and energy, I can keep up with my active life and feel strong and powerful doing it. And flexing my biceps in the mirror from time to time doesn't hurt either.

If you need a few reasons to take the plunge, check out all these other benefits you can get from regular strength training. This doesn't have to be intimidating, you can start with bodyweight, you just need to work against some resistance.

If you're unsure or have any questions - get in touch! I'd love to create a unique program for you!

Top Reasons to Strength Train

1. Stronger bones - Strength training puts a unique and positive stress on bones by stressing the muscles involved. This can help increase bone density in the long run and prevent fractures later in life.

2. Increase your metabolism - While cardio is great for many reasons, strength training is great for building more muscle. More muscle has the ability to increase your metabolism unlike cardiovascular exercise, and will help you burn more fat, even at rest.

3. Sleep better - All exercise, including strength training has been shown to increase sleep quality in participants. Exercising each day should make it easier to snooze once you hit the sheets at night.

4. Make your heart happy - Along with cardiovascular exercise, strength training has been shown to have benefits for the heart including lowering blood pressure.

5. Get out some stress - Lifting weights and throwing around heavy stuff can be extremely therapeutic and often shown to alleviate stress and anxiety for those who participated on a regular basis.

6. Live Longer - Strength training has been shown to reduce the risk of cardiovascular disease and those who gained more overall strength were more likely to live longer and live independently.

7. Do everyday things easier - Strength training makes it easier to lift that heavy box, carry the groceries into the house in one trip and even simply get up from a seated position. Being stronger will translate to all areas of your life.

8. Improve your balance - Since strength training continues to challenge the body in new ways and develop essential core strength, you will see better balance in all your exercises and in your daily activities.

Are you ready to get started? Fitness is available for everyone, you'll never regret taking the first step, so get out there. You might surprise yourself at what you're capable of.