Eat More Plants:Plant-Based Nutrition

September 2021

Thelma Blew, MS, RD, CDCESPlant-Based Nutrition Certificate, Completed July 2021

T. Colin Campbell Center for Nutrition Studies and eCornell

The information in this presentation is for general education purposes only.

Please discuss your specific health care needs with your medical provider.

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Objectives

• Define which foods count as plants on your plate

• Identify why you want to increase your plant intake

• Strategize how to make small, lasting changes to increase your daily plant intake

• Set one goal to work toward over the next month involving some type of plant-based food

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What is the definition of a "Plant"?

noun: plant; plural noun: plants

• A living organism of the kind exemplified by trees, shrubs, herbs, grasses, ferns, and mosses, typically growing in a permanent site, absorbing water and inorganic substances through its roots, and synthesizing nutrients in its leaves by photosynthesis using the green pigment chlorophyll.

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Plants? I Know What You Might Be Thinking!

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We eat more plants than you realize...still most Americans do not eat plants daily.

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Let's Broaden Our Scope and Open Our Minds

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This Photo by Unknown author is licensed under CC BY-NC-ND.

Plants, What Do We Think Of?

• Vegetables

1) Starchy such as potatoes, corn, peas, winter squash, rice, beans, legumes

2) Non-starchy includes asparagus, beets, broccoli, Brussel sprouts, cabbage, carrots, celery, cauliflower, cucumber, eggplant, greens of all kinds, green beans, wax beans, mushrooms, onions, peppers of all kinds, radishes, summer squash, tomatoes, turnips

• Fruits

• Nuts

• Seeds

• Whole grains

• Teas

• Herbs/Spices

• Chocolate

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This Photo by Unknown author is licensed under CC BY-NC-ND.

Why Should You Eat More Plants?

1. To avoid disability and death

• Heart disease

• Cancer

• Stroke

• Alzheimer's disease

• Diabetes

• Kidney disease

2. To decrease need for medications

3. To improve quality of life

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This Photo by Unknown author is licensed under CC BY-SA.

This Photo by Unknown author is licensed under CC BY-SA.

Let food be thy medicine. And medicine be thy food.

-Hippocrates

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Exsalus Food Continuum

Reference: Pulde A, Lederman M. Keep it Simple, Keep it Whole: Your Guide to Optimum Health. Los Angeles, CA: Exsalus Health & Wellness Center. 2009.

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Surround Yourself With Positive People and Activities

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How Can You Eat More Plants?

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Aim for at least 2-3 plant foods at each mealAim

Choose 2-3 recipes that are plant based that you already likeChoose

Consider planning a week of menus before shopping with plants at least 2 meals per day

Consider

How Can You Eat More Plants?

S A I NT LUKE ’ S HE A LT H S Y S T E M 18Try Try batch cooking

Consider Consider joining a Community Supported Agriculture (CSA)

Create Create a master shopping list

Explore Explore menu planning tools

Try Try vegetarian restaurants

What is Batch Cooking?

Make A Large Pot Of SoupSoup

Make A Big Pot Of ChiliChili

Make A "Burger Of The Week"Sandwich

Cook A Large Batch Of GrainsGrains

Cook A Large Batch Of BeansBeans

A Bunch Of PotatoesBake

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Let's use quinoa—as an example for batch cooking....

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Monday

Stir fry quinoa in a skillet with low sodium soy sauce and veggies. Top with sesame seeds.

Tuesday

For taco night, use quinoa as a base in a corn tortilla with beans and veggies.

Wednesday

Instead of pasta with marinara sauce, try quinoa.

Thursday

Warm quinoa with veggie broth, frozen peas, and carrots for a "quinoa pilaf" side.

Friday

Breakfast of warm quinoa, unsweetened almond milk, cinnamon, fresh fruit, and ground flaxseed.

Vegetarian Restaurants & Applications

HappyCow.net Vegan restaurant finder

PaprikaApp.com Recipe manager app

HappyHerbivore.com Meal planning

Forksmealplanner.com Meal planner application

NomeatAthlete.com Meal planning

Lighter.world Meal planning

Anylist.com Grocery list and recipe organizer

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How To Stock Your Pantry & Refrigerator

Plant-Based Grocery List

Fresh produce, fruits, and vegetables

Beans and legumes

Nuts, seeds, and dried fruits

Frozen foods without added fat or sauces

Breads, whole grains, whole grain flours

Whole wheat pasta, brown rice, quinoa, barley, millet, teff....

Breakfast cereals

Plant-based "milks"

Tomato and pasta sauces

Flavor boosters

Substitutes for meat and cheese

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Community Supported Agriculture (CSA)

• For over 25 years, Community Supported Agriculture (CSA) has become a popular way for consumers to buy local, seasonal food directly from a farmer.

• Here are the basics: a farmer offers a certain number of "shares" to the public. Typically, the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (a membership or a subscription) and in return receive seasonal produce each week throughout the farming season.

SAINT LUKE’S HEALTH SYSTEM 24This Photo by Unknown author is licensed under CC BY-SA-NC.

This Photo by Unknown author is licensed under CC BY-NC.

Advantages for Consumers of CSA

• Eat ultra-fresh food, with all the flavor and vitamin benefits

• Get exposed to new vegetables and new ways of cooking

• Usually get to visit the farm at least once a season

• Find that kids typically favor food from "their" farm, even veggies they've never been known to eat

• Develop a relationship with the farmer who grows their food and learn more about how food is grown

• It's a simple enough idea, but its impact has been profound. Tens of thousands of families have joined CSAs, and in some areas of the country there is more demand than there are CSA farms to fill it. The government does not track CSAs, so there is no official count of how many CSAs there are in the U.S. LocalHarvest has the most comprehensive directory of CSA farms, with over 4,000 listed in our grassroots database.

• www.localharvest.org/csaSAINT LUKE’S HEALTH SYSTEM 25

This Photo by Unknown author is licensed under CC BY-NC.

Easy Meal Ideas

Overnight oatmeal

Baked potato

Whole grain pasta

Beans and greens tacos or quesadilla

Three bean (or more) chili soup

Power Bowls, much like Chipotle or Bibihop

Traditional salad

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This Photo by Unknown author is licensed under CC BY-SA-NC.

Diabetes Improvement & Plant-Based Diets

• Anderson JW, Ward K. High-carbohydrate, high-fiber diets for insulin-treated men with diabetes mellitus. Am J Clin Nutr. 1979;32(11):2312-2321. doi:10.1093/ajcn/32.11.2312

• Barnard ND, Cohen J, Jenkins DJ, et al. A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes Care. 2006;29(8):1777-1783. doi:10.2337/dc06-0606

• Barnard RJ, Lattimore L, Holly RG, Cherny S, Pritikin N. Response of non-insulin-dependent diabetic patients to an intensive program of diet and exercise. Diabetes Care. 1982;5(4):370-374. doi:10.2337/diacare.5.4.370

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Further Reading & Resources

• Neal Barnard, MD. Founder of Physicians Committee for Responsible Medicine www.PCRM.org and author of multiple books including Breaking the Food Seduction and The Cheese Trap.

• T. Colin Campbell, PhD. Author of The China Study, Professor Emeritus of Cornell University and founder of Center for Nutrition Studies at www.nutritionstudies.org

• Thomas Campbell, MD Co-author of The China Study and author of The Campbell Plan and The China Study Solution, researcher and educator.

• Caldwell Esselstyn, MD Founder of the Prevent & Reverse Heart Disease Program, www.dresselstyn.com and author of Prevent and Reverse Heart Disease.

• Forks Over Knives documentary, quarterly magazines, cookbooks and application meal planner, www.forksoverknives.org

• Rip Esselstyn Author of The Engine 2 Diet books and products at www.Engine2diet.com

• Joel Fuhrman, MD Author of Eat to Live, The End of Heart Disease and The End of Diabetes, www.drfuhrman.com

• Michael Greger, MD. Founder of www.nutritionfacts.org and author of How Not to Die and How Not to Diet.

• Doug Lisle, PhD. Author of The Pleasure Trap and Director of TrueNorth Health Center, www.healthpromoting.com

• John A. McDougall, MD Author of The McDougall Program, The Starch Solution and co-founder, chairman, and board member of San Francisco–based Dr. McDougall's Right Foods Inc. www.drmcdougall.com

• Dean Ornish, MD. Founder and President of Preventive Medicine Research Institute, author of multiple books such as Dr. Dean Ornish's Plan for Reversing Heart Disease; Eat More Weigh Less and Ornish Lifestyle Medicine at www.ornish.com

• Sharon Palmer, RDN. Author of Plant-Powered for Life and The Plant-Powered Diet; Dietitian for www.oldwayspt.org

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References

• Anderson, J. W., & Ward, K. (1979). High-carbohydrate, high-fiber diets for insulin-treated men with diabetes mellitus. The American journal of clinical nutrition, 32(11), 2312–2321. https://doi.org/10.1093/ajcn/32.11.2312

• Barnard, N. D., Cohen, J., Jenkins, D. J., Turner-McGrievy, G., Gloede, L., Jaster, B., Seidl, K., Green, A. A., & Talpers, S. (2006). A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes care, 29(8), 1777–1783. https://doi.org/10.2337/dc06-0606

• Barnard, R. J., Lattimore, L., Holly, R. G., Cherny, S., & Pritikin, N. (1982). Response of non-insulin-dependent diabetic patients to an intensive program of diet and exercise. Diabetes care, 5(4), 370–374. https://doi.org/10.2337/diacare.5.4.370

• Barnard, R. J., Gonzalez, J. H., Liva, M. E., & Ngo, T. H. (2006). Effects of a low-fat, high-fiber diet and exercise program on breast cancer risk factors in vivo and tumor cell growth and apoptosis in vitro. Nutrition and cancer, 55(1), 28–34. https://doi.org/10.1207/s15327914nc5501_4

• Campbell T. (2017). A plant-based diet and stroke. Journal of geriatric cardiology : JGC, 14(5), 321–326. https://doi.org/10.11909/j.issn.1671-5411.2017.05.010

• Esselstyn, C. B., Jr, Gendy, G., Doyle, J., Golubic, M., & Roizen, M. F. (2014). A way to reverse CAD?. The Journal of family practice, 63(7), 356–364b.

• Joshi, S., McMacken, M., & Kalantar-Zadeh, K. (2021). Plant-Based Diets for Kidney Disease: A Guide for Clinicians. American journal of kidney diseases : the official journal of the National Kidney Foundation, 77(2), 287–296. https://doi.org/10.1053/j.ajkd.2020.10.003

• Ornish, D., Scherwitz, L. W., Billings, J. H., Brown, S. E., Gould, K. L., Merritt, T. A., Sparler, S., Armstrong, W. T., Ports, T. A., Kirkeeide, R. L., Hogeboom, C., & Brand, R. J. (1998). Intensive lifestyle changes for reversal of coronary heart disease. JAMA, 280(23), 2001–2007. https://doi.org/10.1001/jama.280.23.2001

• Ornish, D., Weidner, G., Fair, W. R., Marlin, R., Pettengill, E. B., Raisin, C. J., Dunn-Emke, S., Crutchfield, L., Jacobs, F. N., Barnard, R. J., Aronson, W. J., McCormac, P., McKnight, D. J., Fein, J. D., Dnistrian, A. M., Weinstein, J., Ngo, T. H., Mendell, N. R., & Carroll, P. R. (2005). Intensive lifestyle changes may affect the progression of prostate cancer. The Journal of urology, 174(3), 1065–1070. https://doi.org/10.1097/01.ju.0000169487.49018.73

• Sherzai, D., & Sherzai, A. (2019). Preventing Alzheimer's: Our Most Urgent Health Care Priority. American journal of lifestyle medicine, 13(5), 451–461. https://doi.org/10.1177/1559827619843465

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Resources

Saint Luke’s Diabetes Centers

We offer:• Individualized diabetes education, on site or virtual visit

Centralized locations• Saint Luke’s Hospital of Kansas City

• Saint Luke’s North Hospital

• Saint Luke’s South Hospital

• Saint Luke’s East Hospital

• Hedrick Medical Center

Schedule an appointment• 816-932-2707 (referral required)

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Saint Luke’s Primary CareKANSAS

Blue Valley

913-323-8830

Cushing

913-651-6565

Mission Farms

913-317-7990

Southridge

913-317-3200

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MISSOURI

Barry Road

816-880-6100

Blue Springs

816-347-4600

East

816-347-5600

Independence

816-251-5200

Lee’s Summit

816-347-5100

Parkville

816-569-1506

Platte City

816-858-7050

Plaza

816-932-3100

Shoal Creek

816-437-8161

Smithville

816-532-3999

Additional Resources

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Saint Luke’s Community Resource Hub

saintlukesresources.org

COVID-19 Vaccine Information

• For more information on the COVID-19 vaccine, please visit our website.

• saintlukeskc.org/covid-19/vaccine

• This offers the most up-to-date information we have on the vaccine, its availability and distribution.

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Saint Luke’s Employees Diabetes Benefit Program

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Earn your incentive ̶ Complete consent form to enroll and complete the post-webinar survey

saintlukeskc.org/DiabetesBenefitProgram

Email questions about benefit program to: DiabetesBenefitProgram@saintlukeskc.org

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Questions?

Q&A

• Q: Thoughts on Morning Star soy products?A: Morning Star soy products would fall in the “Plant Based Junk Food” or

B- on the Exsalus food continuum. So, using these products sparingly and instead choosing more whole plant food closer to its natural state. They make a very wide variety of products so please consider asking your Registered Dietitian when you see them.

• Q: Can you share refrigeration/freezer limits? A: Please refer to www.stilltasty.com website, browse foods by category

and select the category and you will be given an alphabetical list of foods. Then select the food you are wondering about and it will give you both refrigeration and freezer limits.

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