Welcome everybody thank you so much for
coming to our introduction plant-based eating my name is Linda, I work with Staff and Faculty Well-being and just a
couple of announcements before I introduce our speaker today: we have a couple of
programs coming up one of which my heart it’s the diabetes prevention program; we
have a new cohort starting in June and so if you know anyone who’s interested
or interested yourself be sure to go to wellbeing.ucdavis.edu Thank
you so much for coming… Rebekah Shulman is our presenter today and Rebekah will
tell you a little bit about herself, and Rebekah has worked with me for several years now Thank you Linda, hi everyone my name is Rebekah
I am a fourth year clinical nutrition student here so I’m about to graduate… this is a great
opportunity and I’m so thankful for it. So a little bit about me: my mom actually when
she moved out when she was 18 she became vegetarian, and then transitioned to veganism in her 20’s. My dad was also interested in veganism but didn’t know how to cook. So when they met it worked out well because my mom would cook for him. I’ve alternated between vegetarian and vegan for parts of my life but I’ve been dedicated to veganism for the past few years. So with this presentation I hope to increase awareness of plant-based diets…it’s really easy and there’s a lot of really
simple things you can do to at least increase the amount of plant-based foods
you’re eating. And I’m also targeting it more towards like tips I’ve learned and
techniques rather than just scientific information; that’s something that anyone
can look up. But I do include a little bit of facts about health claims in the
beginning . Just to start with some definitions, so plant-based basically means a lot of different definitions but in essence,
eating more plant-based foods and plant-based proteins and decreasing the
amount of animal products you’re eating. So you could either decrease the amount or
eliminated, that’s up to you. The clear indication between plant-based
and vegan is that vegan is more so a full lifestyle, so you wouldn’t be
purchasing like leather for example as well and not using honey. I
personally do eat honey but plant-based is more like a general term for just
reducing and it’s a little bit less strict. I think that word has gained
a lot more popularity recently just because the whole vegan word has had
like a negative connotation about it because some people in the community are
really like intense about, it not me, so plant-based has been a lot more
accepted recently. And then whole foods: I wanted to specify that the diet I’m
talking about is a whole foods plant based diet, so that means not foods that are super
processed with like added preservatives, sugar, excess oil,
stuff like that. There are some really great junk food accidentally vegan foods
but that’s not what I’m talking about just to clarify, although that stuff is great.
So speaking of this is what I mean by not whole foods, these are
accidentally vegan products and I enjoy all of them on like an occasion but all
these are not things I would consider like a healthy food, even like the Beyond Meat, I’m really happy to see that it’s everywhere which is really good but it’s not
something I would recommend eating like every day or every meal and more so
like special occasion food. So yeah I definitely
enjoy these foods in moderation. okay so Here are some of the great health
benefits of plant-based diets. The first one is disease prevention so one of the
studies I really like to mention is the China Study I don’t know if anyone’s
ever heard of it but it’s one of the largest comprehensive nutrition studies
ever conducted it was a 20 year long study followed 65 different rural
counties in China and there were six thousand five hundred participants and
they from the end of the study they had an 8000 different
statistically significant association between diet lifestyle and disease prevention so
they had a lot of different findings from the study but the major one I want
to talk about is they found plant based diets decrease your risk of various chronic
diseases including type 2 diabetes certain types of cancers or heart
disease obesity and a few other things that they mentioned so that’s really awesome
that there is a 20 year long study so we know the long-term effects and
then another really cool study done by the Cleveland Clinic, they actually started out with an 18 participant study but then the findings were so shocking that
they replicated it it with 200 participants and there’s been so many
more since then but from the 200 participants that were admitted to the
clinic with chronic heart disease they treated them with a whole-foods plant based diet
and at their four years checkup 93 percent of those that follow
the plant-based diets never had another serious part of it or mortality stroke
anything like that versus the people that did not adhere to the plant-based
diet 62 percent of those people did have
another event so to rephrase 7 percent of those that had a plant-based diet had an
event versus 62 percent that weren’t on the plant based diet and they even saw with
some people an actual reversal of their heart disease where their arteries
actually opened up more and had less plaque so those are really
awesome findings not only can we prevent disease with the diet but we can
actually see reversible with some of these effects and then another really great
benefit is having more energy so first reason for this that animal based foods are
actually acidic so it’s harder for a body to digest them so if anyone can
relate to that feeling of having a food coma or I heard the word “meat sweats” before
where if you eat a lot of meat you feel really like heavy and sweaty
when you’re eating plant-based food its digest a lot easier and so even if you
eat a big meal you’re not going to feel super sluggish and another reason for
this this plant-based foods are going to have a lot more nutrients as far as
vitamins and minerals go so especially things like B vitamins
are really great for energy and if you’re just taking a supplement you’re
not getting all the other components in the foods that help your body absorb it and
utilize it so getting those vitamins and minerals from Whole Foods is going to be
a lot better for overall energy and then the last health benefit is easier
weight management so there’s been studies done that people who are vegan
or plant-based have statistically lower BMI than people that aren’t or even if they’re
just vegetarian, vegans have the lowest BMI but within a healthy range
and this is most likely because the plant based diet it makes it really easy
to lose weight and or keep the weight off just because within the diet if
you’re eating Whole Foods you don’t feel restricted and you don’t have to worry
about like not eating and carbs or with like Keto diet or Atkins it’s not very
sustainable, and most people will feel really satisfied and nourish from that
and the last reason for this could be also that fiber in the diet
is really beneficial for our gut microbiome there’s been a lot of
research about the link with our gut microbiome and overall health it’s
definitely really good for immunity but also there’s been a lot of links shown
with obesity so for example there’s been a lot of studies with mice where they’ll
take the gut microbiome through the feces of lean mice and putting in an
obese mouse and then that mouse will actually lose a lot of weight
and not be obese anymore without any sort of diet intervention so
we know that there’s some sort of link with our gut microbiome and our risk for
obesity so definitely eating a lot of fibrous foods is really beneficial for a
gut microbiome and it have a link to weight management and immunity and many
other things Also,
if you have any questions feel free or comment field
“I’ve heard that word a lot… microbiome yeah so we have a lot of
bacteria in our intestines especially going towards the colon and that’s super important for digesting food and they thrive off of fibers and produce
short chain fatty-acids and so it helps create a gut barrier
to prevent like pathogens from entering your gut but everyone has a unique gut microbiome and it’s really beneficial it’s like a symbiotic
relationship with us and our gut microbiome “So it’s like our own inner environment
like our own tropical forest” exactly yeah we’re basically
the host of the microbes so they thrive off of the food we eat and we also benefit from
their protection in our body yes if anyone has questions feel
free and I’ll leave time at the end for questions as well there’s also been a lot of publicity
about environmental benefits of plant-based diets which is really awesome
because our planet is kind of dying and so we need to be trying our best to help
prevent that so one issue in animal-based food is they do produce
a lot of greenhouse gases which most people probably know about this image
here it shows some of relative greenhouse gas impact of various foods so at the top you see beef and then lamb crustaceans cheese pork, farmed fish poultry eggs and at the bottom here we have tofu beans and nuts
which produce very little greenhouse gases so that’s one benefit of eating
more plant-based foods is we’re reducing the greenhouse gases in addition animal foods
use a lot of water so for comparison a pound of beef uses 2000 to 8000
gallon, a gallon of cow’s milk uses almost 2000 gallons and that’s compared to a pound of tofu which only uses
302 gallons and that make sense because for animal products we
need to water the crops that we feed them with as well as like the facility itself so it
uses a lot more water and we could also use the grain for the animals to feed people instead as well as the water and then the last issue with
animal food is how habit deforestation and desertification so when they
create like I don’t know what the word is… pastures for animals those animals will
destroy the native vegetation and they cause the soils to become like basically
sterile or infertile so we can’t use it and also in certain areas when it’s
an unethical practice they’ll destroy like rainforest stuff like that I think
that’s more than other countries but we have like international trade so it
still affects us so those are just some of the things to keep in mind as far as
environmentally any questions on that? so here transitioning
on to a more positive note I wanted to show everyone just some ideas of things that you can eat that are plant-based So that’s by forks over knives, one of the many plant based resources out there All those recipes were completely vegan and if anything
strikes your fancy you can find all the recipes on the website but with
that so what can you eat? obviously you can eat fruits and vegetables everyone knows
that but you can also eat potatoes or sweet potatoes any sort of whole grain
beans and legumes so that would be like kidney beans garbanzo beans lentils etc
nuts and seeds, bread preferably whole grain bread and
then plant-based milk which has tofu is not fermented but tempeh is that’s
the main difference and I included a picture it kind of comes in a big block but
you can basically use any sort of flavoring with it and it kind of has
like a umami like nutty flavor and has probiotics in it which is great and then
seitan another one people don’t know about it
wheat gluten and it’s super high in protein it’s like one of the highest
sources of protein of plant based foods that once again it’ll take on whatever flavor
you want and then also mock-meats and cheeses they have a lot of really great
ones in the market right now I do want to clarify that should be more moderation
just because it is more processed and usually more expensive so I kind of
pick and choose but it is a really great option if you are like trying to
transition or you want to treat yourself okay so building a plant based plate so
top right corner this is the my plate by the USDA you can definitely follow that
if you want to I crossed out the dairy obviously and I would replace that with
healthy fat so the main components are going to be grains or starches so quinoa
brown rice whole grain bread or like potatoes sweet potatoes those all going to
be great sources of carbohydrates and then plant-based protein which I will talk about in a
little bit fruits veggies one or the other whatever you like and then fats
and garnishes so you could have like sprinkle nuts and seeds on, avocado or guacamole you can do like a tahini drizzle or sort of dressing any sort of salad
dressing adding hot sauce different spices and flavoring sauerkraut is
really good it’s like a if you don’t know it’s like fermented cabbage and
that’s really good for probiotics nutritional yeast is one of my favorites
it’s like a powdery kind of like a cheese replacement and
you can sprinkle that on your food and it has actually a lot of protein and it’s
usually fortified with a lot of vitamins you can actually get at Trader Joe’s
which is really cool so you guys should all try it it’s really good I got a lot
of my housemates on board to eat that so those are the main component and
then here’s some examples of what your plate could looks like the one in the
middle more so looks like that my plate it’s kind of usually called a
Buddha Bowl but you have your grain your protein with the chickpeas
your greens and then a healthy fat with avocado
plus dressing and some black sesame seed accents on there and then
but it doesn’t have to look like that so there’s a stuffed sweet potato with beans and you could have vegetables on the side there is a vegan pizza where they used a
like cheese alternative on there you can make a big stew and have like your
protein and your carbohydrates vegetables inside the stew that’s one of my
favorite techniques I just throw everything in a pot and it’s
really easy especially in winter so a big question that people asked about plant-based diets is how do you get enough protein people think that plant-based sources of
protein aren’t as good as animal bases because it’s not actually a complete
protein so what that means is animal-based foods will have all nine
essential amino acids that we have consumed them in our diet and there’s
only two plant foods that have that which is soy and quinoa however it actually is
totally unnecessary to eat all nine in one specific food you can eat like
different foods throughout the day or throughout every couple days in your body will
utilize what it needs to you don’t have to eat it all at once so if you’re eating a variety of
protein sources you can easily get all nine essential amino acids for example
pairing beans and rice you’ll cover all your bases there so it’s really not
something anyone has to worry about but just some examples of some really high
protein sources seitan has 21 grams this is per serving you can find a lot
of vegan protein powders meat alternatives beans and lentils have 7 to 9 grams
per half cup I really like bean pasta it’s usually made of like chickpeas
black beans lentils and it feels like you’re eating pasta and has a lot of protein and edamame
tofu and tempeh and then people also don’t think about that vegetables have
protein too so if you’re eating a lot of vegetables
which you would be it really does add up so all of these may have like 4 to 5
grams per one cup I believe so that also really add up throughout the day also
whole grains have protein so quinoa has the most with 8 grams but also like
buckwheat millet rolled oats even have proteins and then nuts and seeds, hemp seeds have 10 grams per 3 tablespoons and that’s also a great source of healthy fats
so do chia seeds and peanut butter has 8 grams per 2 tablespoons and
if you want to know more information about protein needs and different sources I
found this really good resource and I really like what she has to say about
it and I’ll also share these slides with
everyone if you can refer back to it ok so some more tips for building a plate
recipes are really great resource you can if you have a favorite recipe like
for example you really like lasagna you can search vegan lasagna and you’ll
get like at least like 30 results for different recipes
so definitely recipes are your best friends with coming up with new ideas
for what to eat, also fake meats and cheese’s I guess not fake, but you know,
alternatives as substitutions could be helpful so if you have a recipe you really
like it may be like pasta with sausage in it you could find them some
really good plant based sausages out there and you can substitute that in once again
more so in moderation but it could be a really great tool and then also reframe
your mind we’re just thinking about dishes where meat isn’t the star so rather than
thinking of like the traditional like American meal where it’s like a big
steak and mashed potatoes and creamed peas think about like other sorts of
dishes where it’s not centered around the meat some things like stir fries or
burritos to anything where it’s not just like the big pieces of meat so
that can help you come up with new ideas and then supplement so supplements are really
tricky because every person’s really different but these are the main ones that I
would recommend for anyone who’s eating plant-based or even djust anyone in
general b12 it’s the main one it’s actually
recommended for everyone over the age of 50 because we decrease our ability to
absorb it from food as we age and it’s actually a nutrient of concern for the
entire population but especially with plant based foods because it doesn’t come
about naturally actually traditionally it was in the soil bacteria and so we
were able to get it for plant foods but with our current like farming practices we
wash away all that soil so we’re not getting it from plant food so that’s
something to supplement if you are eating a plant-based diet
if you also be found supplemented in plant-based milk and breakfast cereals
and also nutritional yeast has it but yeah that’s recommended also when
you buy it look at what percentage it is on the back it’s usually something
ridiculous like six thousand or ten thousand percent of your daily needs and
although it is a water soluble vitamin our body will store it actually so I
only take one like once a week and you don’t need to be taking every
day it”s a waste of your money but that’s recommended for everyone so go ahead and
pick one of those up and then also vitamin D but that’s another nutrient of concern for the entire population but it’s usually fortified in like dairy
milk so it’s something to consider if you want to get it from the sunshine you
can just get unprotected sun
exposure so no sunscreen on for 20 minutes and that will cover your vitamin
D requirement but if it’s winter time you work in an office or you have sensitive skin
you can take a supplement for that and then the last one is omega-3
so a lot of people already are taking like a fish oil supplement but actually
the fish get it from algae so I wanted to mention that there are like vegan
algae omega-3 supplements available and Omega threes are really great for
general cognitive function, skin, immunity lots of different things and
also you can get it from flax Chia and walnuts however there is some research
that the conversion rate from the form in those plants to the form that we utilize
in our body is kind of low so if you’re concerned about that and you want to
cover all your bases I’d recommend just getting sort of algae
base supplement. “Is there a daily recommendation for that?” yeah so I did research on that
and the daily recommendation is kind of like controversial I guess
it’s not something that you need to take every day but if you want to just like
boost your like overall health and take it daily but there’s no like general
rule for it’s not like one of those things that FDA has said
oh this how much you need per day I don’t think am i right okay yes
ya just take as much you want to take so how to start first eat more fruits and vegetables
that’s just something that everyone should be doing no matter what it’s a
really big problem in our society but just eating more fruits and vegetables in
general is a great thing you can do for your health and then going along with
that if you fill your plate up more with plant-based foods you’ll have less room
for the other foods so if you fill you plate was like a lot of fruits and
veggies whole grains and then have a little bit of the animal foods that’s a
great way to transition or just reduce how much you’re eating in general also
starting with just one meal a week or one day a week doing a meatless Monday
even just trying one meal that has less animal products will help to reduce
the amount that you’re eating and also help you transition, also meal
prepping and planning ahead is really is important too so I really like to like
roast a big batch of vegetables at the beginning of the week so I can just you
know eat it as the week progresses or I also I buy like pre-cut pre-washed
produce from Trader Joe’s I really don’t want to keep doing that because
they use a lot of plastic but if you have time if you could like pre-cut pre-wash all your produce it’ll definitely help you eat more of it throughout the week or else it’s going sit in the fridge and also planning ahead unfortunately this is a
reality of people that want to eat plant-based right now it’s getting a lot
better but if you’re going to an event and it’s something that is important to
you to eat like a plant-based diet you might have to like ask them what they
have or you might have to bring your own food or eat before and that’s totally optional
depending on how strict you want to be with it but sometimes if you want to be eating the
plant-based foods you are going to have to like plan ahead for that I’m so used
to it that I don’t really like think about it anymore and also in our
society people are actually understanding that people have different
dietary restrictions so like I’m in a sorority with like 150 girls and I
think there’s five of us that are vegan so at pretty much every event there’s
options for us which is really great the next thing getting support from family and
friends so this is a really great tool if you are cooking for other people if
you could like educate your family on why it’s important to you to eat more
plant based and get them on board for at least like a meatless Monday that’ll be a good
tool because I totally understand that you don’t want to cook something
separate for yourself and your whole family so definitely getting support
from your peers also like you could have some sort of like cooking event with
your friends or go try out a new vegan restaurant stuff like that it could be
like fun and social for sure and then the last thing is to make small
changes in your current meals if you can just switch out one ingredient like
maybe get a dairy-free creamer instead of half and half or you know try out the next
time you go to Blaze pizza try out the vegan cheese instead of the regular
one there’s really small things you can do
just to like slowly transition or at least just decrease and that’s kind of
what this picture is showing so the vegan diet is going to have the biggest
reduction in carbon emissions with an average reduction of 45% but even
vegetarian or partially replacing meat with plants or even replacing the red
meats with other meats will have a reduction so there’s a lot of different
things you can do and all of it will make a difference okay so we got a lot
of questions ahead of time so I want to speak about those so someone asks what
are foods and nutrition strategies for maintaining healthy ferritin and iron
levels while on a plant based diet so iron is actually really
plentiful in plant based foods, I included an image of some of the best sources and
a comparison to the traditional meat source we think of so based on
calories spinach, collared greens, lentils broccoli and chickpeas all have more iron
for 100 calories than a steak would so it’s kind of a misconception that iron isn’t
plentiful in the vegan diet and also if you’re worried about it eating it
with vitamin C’s dramatically increases the absorption by like six fold or
something so and the good thing about plant based sources is a lot of them
have vitamin C already so you’re going to be absorbing a lot of that and if you
are worried about having anemia symptoms include like fatigue, hair loss
stuff like that getting sick a lot you can always go to your doctor and get
your iron levels tested and at that point they can prescribe you a
supplement to get your scores up but iron supplementation isn’t really
recommended for just the general population and I was doing research and
vegetarians are no more likely to be anemic than an omnivorous person so you really
don’t have to worry about getting iron deficient if you’re eating a variety of
plant foods you should be okay and if you’re worried just go to your doctor, the
next question how do you say nourished throughout the day and not feel hungry so I actually
find the opposite with plant-based eating just because it has so much fiber and
also it’s really you get a lot of volume for your calories which is cool but you
can eat a ton of plant foods and whole grains potatoes and really fill up your
stomach for not as many calories as you would with animals foods or for processed
foods so this image here four hundred calories of meat verses four hundred
calories of vegetables my point is vegetables are going to fill
up your stomach a lot more but in addition a mistake to make is not
pairing that with healthy fats and proteins so if you eat like high volume
meals with lots of fruits and veggies but then also with healthy fats and
proteins that can keep you really full and satisfied so you shouldn’t be feeling
like malnourished or like hungry really on this diet and then someone asks about
time commitment and cost analysis definitely it shouldn’t take any more
time than a regular diet if anything it could take you less time because you
don’t have to worry about cooking meat thoroughly but it’s really up to you
if you follow those great recipes it’ll probably take some time to make but it’s
no different than any other recipes and the cost really depends on what you buy so if you buy the basics which would be like beans vegetables whole grain
that’s like some of the cheapest foods you can buy if you want to get like the
fancy meats and cheeses it will be more expensive but I don’t
even think it’s more expensive than regular meat and cheese
so what I do personally just cuz I have like a college budget I’ll take out like a
couple of different special items based on what’s on sale at the co-op or
whatever and that will be like my little treat for the week but you can add more
if you want to okay someone also asked about meal planning and cooking for a
family so I personally don’t really need the meal plan because I’m really in tune
with like what I like to eat and how much I eat so hopefully like long-term you won’t need
to be using resources for this but definitely originally there’s so many
great resources online that I found this one log this is about eating plant based on
a budget which is really cool you can pick out a one person plan a two people
or a family plan and they’ll give you four weeks of recipes they give you an
entire grocery list and step by step instructions on how to make each meal so it’s super
easy there’s a ton of different resources like this if you want ideas
for meal planning or ideas for meals to make for an entire families that will
please everyone there’s so many resources online for that and someone asked for
recipe resources I really like Pinterest because it’s really visually appealing
and you can organize to make different boards say like oh this is
great for like a dinner party or for this event or dinners in general
whatever you want to do and a really cool function they just added is you can
actually filter the recipes by like your dietary restriction so you can sort it
by vegan recipes and so it only will give you vegan stuff and is also super pretty to
look at but you can also just google search and there’s a ton of
recipes on there too as I said earlier if you wanted a specific recipe you
can search that and there’s a lot of different results ok the next question how to be
plant-based at restaurant or parties so what I usually do is I’ll searching
in restaurant on either Google or Yelp when I search on Yelp this is in downtown
Davis there’s clearly a ton of different results and at that point if there’s a place I
want to go to I’ll click on it and they’ll either have their menu like
in the pictures or they’ll have a link to their online website and then I’ll
check the menu and just make sure that there’s something on there or if there’s
something that can be modified I just like make sure before I go there so
that’s one really good tool that I use also HappyCow.net that’s vegan
specific like Yelp sort of so it’s not going to be as comprehensive as far as
all the different options but the ones on there do have a lot of really
good options but that’s more up to like the user to upload the reviews on to
there so it’s going to be like less popular and I really like that one also
especially if you’re in an area where there’s not going to be a lot of vegan
options and in Davis we’re really lucky but if you’re
traveling for example anything that’s like an ethnic food is going to be your
best option so anything Mexican, Thai
Chinese what else Mediterranean Indian yeah that was the other one Indian
all the places are most likely going to have a vegan option or at least some
plant-based option for everyone so I really like to use that Google is your
best friend in general you can search any sort of chain restaurants with vegan
in the titles and they will tell you what is vegan there so if you’re going
to Wendy’s just search vegan Wendy’s and they’ll be articles
about what you can get there that’s vegan or how you modify it so I’m like
not the type… I don’t really like to ask people but there’s a lot of
times they don’t know so I’ll usually like look it up on my phone ahead of
time and that’s how I know what’s vegan there and also asking so I’ve only
had a few experiences where people didn’t know with vegan was or weren’t
willing to like check for me but in general there anywhere go you can ask them
what options they have or how to modify something and they’ll be willing to
either they’ll either know already or they’ll be willing to check for you
and check the ingredients for example at Thai Canteen there are
certain dishes that aren’t vegan but they will make it vegan for you so
if I want to get like the Pad Ki Mau they’ll just change the sauce for me to one
that doesn’t have like fish in it and so it’s a really easy thing you can just
ask them and a lot of times they’ll know what you’re talking about and make adjustments for you okay last question how do I successfully maintain a plant
base diet so the biggest thing I can tell you is don’t think of it as diet because it’s
not meant to be like your typical diet where feel restricted and you might get like the keto flu and you can’t eat out anymore it’s totally up to you how strict you want to be so if you just wanted to do meatless Monday or just want to
eat more fruits vegetables that’s totally up to you like for me personally
I identify as vegan but I do eat honey and like I own a pair Birkenstocks like
there are small things that I’ve done throughout the years years but it’s a secret so don’t tell the vegan police it’s silly that there’s these labels
that you have to be like 100% or nothing it’s totally up to you how far you want
to take it and it’s actually been really helpful for people with like eating
disorders which I thought was really interesting because within the diet you
don’t feel restricted you know that you’re eating really like healthy foods it’s
also really helpful for people that have a history of yo-yo dieting where you go on
some really strict diet and lose a bunch of weight and then you just like rebound because
it’s actually very sustainable and you know that you’re eating really healthy
food you don’t have to worry about the calories or the portioning as much
just because you can eat a lot more intuitively processed food they’re
designed to override our natural hunger and make us eat more so
like if you’re really full you can still eat a big bowl of ice creams because it
doesn’t matter but if you’re eating like healthy foods you’re not going to want
an apple if you’re like already stuffed you’re not gonna want baby carrots
so it’s helpful for eating just like really intuitive like being in tune with your natural hunger, just eat till you’re satisfied there’s a lot of fiber a lot
of volume and so it’s been very helpful for people to like lose weight maintain
weight recover from eating disorders a diet that is not really a
diet but more so a lifestyle and it’s very sustainable and empowering for a lot of
people ok does anyone have any questions or comment about anything? yes “This is a question about alternative or mock meat I think you’re saying, eat that in moderation or special cases because it’s processed, so that sounds kind of like…well eat whole
foods and plant-based but this is okay too
but just in moderation, so tell me a little bit more about mock meat and really should we stay away from it” I mean um I did want to talk about like
the health claims and studies that I mentioned are for like the whole foods diet it’s
not people that are just switching like the vegan chicken nuggets and the vegan cheese
it’s like specifically when you’re eating real food so I wanted to disclaim
that but as far as like the environmental impact
the fake meats are gonna have a lot less environmental impacts than real
meat or cheese and whatnot so I thought that it would be important to include
that just because if you’re worried about environmentally you can still
enjoy those foods and you’re helping the environment which is why it’s great that
there’s like the Beyond meat and all of that um and also I just have a
mindset that everything’s OK in moderation which i think is like the
right mindset so I eat it personally occasionally and I feel like I’m a
healthy person so I wanted to clarify that like anyone can eat those and
you’re still doing a lot of the planet and it’s probably still better for you
than like red meat most likely but it’s not something that I would consider like
a healthy food you should be eating for every meal if that make senses Does that
clarify? “Could you repeat again which foods have all nine essential amino acids?” Yeah so soy and quinoa both have all nine amino
acids but you can also pair things together so rice and beans will
complement each other and be a complete protein I’ve never worried about it but
some people are into pairing of foods but the main point is if you eat a varied diet you will get all of those nine essentials very easily. “I have a question: What about dessert? The cookies, cakes and pies when the holidays come around” Yeah I have a huge sweet tooth so I’m very into the desserts, there were a few clips on the video that I noticed, but in general, I think vegan baking is one of the easiest things, I’ve been doing it for forever, but You can use vegan butter that tastes exactly the same and is the same consistency so that’s a
really easy substitution if it doesn’t use oil also egg replacers
you can either get an a egg replacer which is potatoes starch I believe but you
can also use flaxseed or chia seeds and make a like chia egg using chia and
water um what else are animal ingredients those are the main ones
right milk there’s plant-based milk pretty much any recipe you can adapt and
make it vegan I really like the healthy vegan baked goods where you use
like dates which are really sweet dried fruit you can blend up the dates
and use it to make raw desserts, apple sauce is a good substitution mashed
bananas so you can make really decadent desserts but you can also make healthier
versions too it’s up to you one of the like foods that I usually
treat myself to as far as processed foods go, I’ll usually get like some like coconut
milk ice cream or like almond milk ice cream and that’s my little treat so that’s what I like because I really like ice cream but oh actually one thing I did want to
mention has anyone heard of banana ice cream? yeah okay this is like the most amazing
thing I’ve ever like experienced so you take frozen bananas and you blend them and
preferably a food processor or high speed blender with just like a dash of
almond milk or whatever milk you want and you could add like vanilla, cocoa
powder whatever blend it for a long time and it whips up into this like
soft-serve consistency and it’s literally just bananas so I eat that a lot when I’m at home because I don’t have a blender here but like my mom makes it like every
single night for us and it’s so good and it’s literally just fruit that’s a
really good dessert idea any other question or comments? “Another misconception too is that vegan is expensive there’s that perception that I have to buy other stuff, or I’m gonna have to buy more of something to equal the quantity to get the quality of… is that still an attitude that you think is still out there?” yeah I know people mention that
a lot to me and I just think it’s completely not factual because like the
basics of the vegan diet are the cheapest foods you can buy as I was saying earlier so
like like rice beans legumes vegetables if you’re getting them from the right
places are really affordable so I don’t find that in my experience if you want
to get a fancy product and I think because there’s a lot of publicity for
the fancy products people think that it’s a lot more expensive but that’s
completely optional so in my experience I don’t think I honestly think it’s
purchase because when I look at the prices of like the cheeses and meats
they’re a lot more expensive than the plant based foods so I think it’s like
really up to you want to spend more money but I don’t think that’s the case that it’s more
expensive at all but I definitely got that a lot yes “You can also try to eat in
season so the fruits and vegetables are a in season are gonna be a lot less expensive and you’ll get to try something you may have never even heard of before, so like joining a a CSA” Yeah that’s a really great tip I work for the UC Davis farmers market too and we’re always promoting local stuff so yeah definitely getting local is a really great tool and
it’s also better for the environment because the food has to travel less distance so
it’s benefit all around well thank you so much for listening I hope you learned
something If you have any comments or questions, feel free to email us