Fortunately, more and more physicians are recognizing the health benefits of plant-based nutrition, and a growing number are making it a central part of their practice. If you’re apprehensive about broaching the subject with your doctor, read on for some expert tips to make sure you get the support you need—plus a roundup of databases to connect with plant-based health care providers around the country.

Tell Your Doc You’re Assuming Responsibility for Your Health

“When physicians hear this, which they rarely do, they get excited and they’re more open to a conversation,” says Scott Stoll, MD, board-certified specialist in physical medicine and rehabilitation in Bethlehem, Pennsylvania, and co-founder of the Plantrician Project. Make sure you come armed with resources, like a list of documentaries that have inspired you or evidence-based reviews such as the official position paper on plant-based diets from the world’s largest organization of nutrition professionals, the Academy of Nutrition and Dietetics.

Avoid Asking Doctors About Their Own Dietary Choices

“Most physicians will think this is taking it too much to the personal level, which could make them feel defensive,” McMacken says.

Switch Doctors if You Run into a Brick Wall

If you’re encountering skepticism and pushback from a doctor who’s not convinced about the benefits of a WFPB diet, move on. “You’re in control of your health, and you need to find a physician who respects and honors your choice,” Stoll says.

Search Online Plant-Based Doctor Directories

So where should you start looking for a plant-based doctor? For starters, if you’re not already involved in the Forks Over Knives Official Plant-Based Community on Facebook (or a local group focused on plant-based eating), the time to join is now. The support you’ll get from these groups is tremendous, and you can often ask members who live in your area if they have recommendations.

You can also tap online directories. While many of them allow you to search by your location, you can also find experts who are licensed to practice telehealth medicine in certain states.

Here are four to keep on your radar.

Plantrician Providers

Formerly known as Plant-Based Docs, the Plantrician Project’s free search tool lets you search for plant-based health care providers globally. “We want to serve as a bridge between people looking for health care professionals who are passionate about plant-based nutrition and lifestyle medicine,” says Stoll, a co-founder of the site. The registry includes not only medical doctors but also a variety of other health experts, including physical therapists, exercise physiologists, and health coaches.

Physicians Committee for Responsible Medicine (PCRM)

The Physicians Committee for Responsible Medicine’s Find a Doctor database is an easy way to find help around the world, and you start by answering whether you’re looking for a local provider or somebody who offers telehealth services. You’ll then be directed to provide more specific information to narrow your search.

Love.Life

Founded in part by co-founder of Whole Foods and plant-based advocate John Mackey, Love.Life is an online-based practice made up exclusively of providers board-certified in lifestyle and functional medicine. It doesn’t matter where you live in the United States, as telehealth is the name of the game here, and your search will yield specific practitioners who are licensed in your state. Some even practice internationally.

Kaiser Permanente

This health care organization deserves credit for advocating a plant-based diet for everybody, staff and patients included. In fact, many of its medical centers run a 21-Day Plant-Strong Challenge in which all staff are encouraged to try a WFPB diet during that time. All of this means that you’re more likely to find a pro-plant-based doctor at this organization than others. To find Kaiser Permanente physicians near you, browse its doctor directory.

Team Up with a Plant-based Dietitian or Health Coach

Other professionals who can help you optimize your health on a plant-based diet include dietitians and health coaches. “While they’re not physicians, they can help educate you about making changes, especially if your doctor isn’t familiar with this eating plan,” McMacken says. Plantrician Providers database includes such professionals, and the Physicians Committee recently launched its Preferred Dietitian Referral, a database that allows you to search specifically for US-based dietitians who have expertise in plant-based nutrition. You’ll find experts who can meet in person as well as those who provide telehealth services.

Share Your Success

Whether you’re meeting with a doctor for the first or the 50th time, make sure you share how good you feel on a WFPB diet. “This can be a potentially great opportunity to influence somebody who directly sees your results over time,” says Stoll, who adds that he’s met many physicians whose interest in plant-based nutrition was sparked by their patients’ transformations.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Is Your Doctor Vegan-Friendly? How to Find a Plant-Based Doctor appeared first on Forks Over Knives.

Fiona Oakes has completed marathons on every continent, setting four world records along the way. The world-class British runner does it all for one purpose: to encourage people to eat plants. Forks Over Knives spoke with Oakes about her early involvement in animal welfare, why she took up running marathons with no previous experience, and how her passion for a vegan lifestyle fuels her athletic pursuits.

You changed your diet when you were young. Why?

Fiona Oakes: I stopped eating meat at 3 and became vegan when I was 6. I had never heard the word vegan, but I was completely aligned with and passionate about the concept of a cruelty-free lifestyle, where nothing and no one suffers on my behalf. My mother was supportive— my father and grandparents, far less so. In their defense, this was back in the 1970s, when there was no literature, research, or role models available to describe what veganism actually meant. The issue came to a head when I had orthopedic knee surgery as a teen [to remove a tumor], and medical professionals [likened] my veganism to an eating disorder. My mother was accused of child abuse for consenting to it. Her argument was that the real cruelty would be to force a child so committed to something to turn away from it because of pressure from others. My mother has always been so supportive, and I am so blessed that she is still at my side to this day.

How did you get into running?

FO: I started around 2002. I had been concentrating all my efforts on the Tower Hill Stables Animal Sanctuary; I started that in 1993, and it remains my priority and passion today, with around 500 rescued animals. But after a few years, I realized that [there was a limit to the number] of animals I could help by providing a loving forever home. So I was trying to find a way to get the vegan message into the mainstream. Then “marathon” became the buzzword, after Paula Radcliffe ran a world’s-best marathon time in London [in 2002]. Doing a marathon could offer the credentials I needed to prove that as a vegan, you could not only survive but thrive in the most brutal of endurance events. I didn’t know if I would be able to run with my knee condition, but two years later, I qualified to line up with Radcliffe on the elite start of the London Marathon.

What achievement are you most proud of?

FO: Co-founding the Vegan Runners Club. My main aim through running has been to promote veganism, and when I realized I would have an opportunity to get high profile, positive publicity by wearing “Vegan” on my vest during races, another runner and I decided to start Vegan Runners in 2004. It’s not only a running club but also a worldwide community of passionate animal advocates who are ambassadors for plant-based living.

What are your future goals for running?

FO: I want to keep running to show people what is possible. That even one person might see what I have done—and continue to do—on a completely plant-based diet and consider following suit is the biggest prize my sport could offer me.

Fiona Oakes’ Record-Breaking Career

Despite losing her right kneecap to a tumor as a teen, Fiona Oakes has established herself as one of the greatest distance runners of our time. Here’s a timeline of her record-breaking career.

• 2002 – Takes up running.
• 2007 – Sets course records for the Halstead Marathon and Ruska Marathon.
• 2011 – Sets a course record for the Dartmoor Vale Marathon.
• 2012 – Completes the 150-mile ultra-marathon Marathon des Sables.
• 2013 – Wins the Antarctic Ice Marathon, setting a course record, and the North Pole Marathon. Completes a marathon on every continent, earning three Guinness World Records in the process.
• 2014 – Completes the Marathon des Sables for a second time.
• 2015 – Undertakes a personal challenge of running a marathon a day for seven consecutive days, each on a different continent. She completes six. Bad weather prevents her plane from landing in Antarctica, forcing her to forgo the seventh.
• 2017 – Completes her third Marathon des Sables.
• 2018 – Sets a Guinness World Record at the Midnight Sun Marathon for the fastest half-marathon run in an animal costume. Running for Good—a documentary about Oakes’ life and career, directed by Keegan Kuhn of What the Health and Cowspiracy—premieres.
• 2020 – After the Marathon des Sables is postponed due to the COVID-19 pandemic, Oakes runs the 150-mile distance at home.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Vegan Athlete Fiona Oakes on Her Remarkable Journey from Orthopedic Surgery to World-Record Marathons appeared first on Forks Over Knives.

So which is it? Here’s what you need to know about soy:

• Health Benefits
• Soy and Breast Cancer Risk
• Can Men Eat Soy?
• Are Some Soy Products Healthier Than Others?

What Is Soy?

Soybeans are a type of legume that humans have cultivated and eaten for at least 7,000 years. A nutrient-dense food, soybeans are rich in fiber, protein, B vitamins, magnesium, and potassium. Soybeans are used to make a variety of products, from healthful, minimally processed foods such as soy milk and tofu to less-healthy versions like soy oils and protein isolates. (More on that below.)

Health Benefits

“Soy can make an important contribution to a healthy diet,” says Mark Messina, PhD, a former program director with the National Cancer Institute who now serves as executive director at the Soy Nutrition Institute. While there are thousands of studies about soy—and enough that you can cherry-pick the ones you want to support any message—the preponderance of evidence demonstrates a range of health benefits associated with consuming the legume. “Soy can make an important contribution to a healthy diet,” Messina says.

Soy and Heart Health

Research suggests that soy may be protective against heart disease. A study published in 2020 in the American Heart Association’s journal Circulation examined data from more than 200,000 people and found that those who ate at least one serving of tofu per week were 18% less likely to develop heart disease than people who rarely ate tofu, even after adjusting for other contributing factors such as overall diet quality and body mass index. “Other human trials and animal studies of isoflavones, tofu, and cardiovascular risk markers also have indicated positive effects, so people with an elevated risk of developing heart disease should evaluate their diets,” said lead author Qi Sun, MD, a researcher at Harvard T.H. Chan School of Public Health, upon the release of the study.

Soy is also free from artery-clogging cholesterol, and studies have shown that soy foods can lower cholesterol. In one study from the Journal of Nutrition, soy lowered cholesterol levels by 3–4%.

In addition to soy’s direct benefits on heart health, Messina notes that adding more soy foods into the diet has the effect of “crowding out” foods higher in saturated fat such as meat and dairy, which is another way that eating more soy can lead to lower cholesterol.

Not only does soy directly lower cholesterol, it also appears beneficial in reducing blood pressure.

Soy and Cancer

Research involving human subjects (as opposed to other animals) suggests that soy does not increase the risk of cancer, and in fact, it may actually lower the risk of certain types of cancers. As Karen Collins, MS, RDN, CDN, FAND, of the American Institute for Cancer Research explains, “Population studies don’t link soy consumption with increased risk of any cancer, and limited evidence shows soy possibly protecting against lung cancer in people who have never smoked tobacco, and either no effect or decreased risk of prostate cancer.” A 2018 meta-analysis reviewed the available research on soy intake and prostate cancer and found that eating soy foods was associated with a significantly lower risk of prostate cancer. One 2009 study found that, when compared to men who ate the least amount of soy foods, men who ate the most soy had a 26% lower risk of prostate cancer.

There’s also good news on the breast cancer front. “Cultures that eat a lot of soy have lower risks of breast cancer,” says Sharon Palmer, MSFS, RDN, plant-based dietitian in Ojai, Calif., and author of California Vegan. “Because moderate intake of soy is not linked to a rise in breast cancer risk, all of the major cancer organizations have removed cautions of soy from their consensus statements.”

Why Do People Think Soy Can Raise Breast Cancer Risk?

One of the biggest myths about soy is that it can increase breast cancer risk. These concerns have stemmed from two observations, the first being that soy is a uniquely rich source of isoflavones, naturally occurring plant constituents that are classified as phytoestrogens, or plant estrogens. Secondly, in one mouse model, isoflavones stimulated the growth of tumors that respond to the hormone estrogen. That finding led some to believe that consuming soy can increase breast cancer risk.

However, Messina notes that this misconception misses some important points: Isoflavones differ from the hormone estrogen, and mice metabolize isoflavones differently than humans. Also, “clinical studies show neither soy foods nor isoflavones increase indicators of breast cancer risk,” he adds.

In fact, observational studies show that women who consume soy after a breast cancer diagnosis are less likely to die from their disease or even suffer recurrence. That’s why organizations including the American Cancer Society, American Institute for Cancer Research, and the World Cancer Research Fund International have concluded that women with breast cancer can safely consume soy.

Other Benefits

Soy may hold special benefits for women going through menopause, as studies show that soy can reduce menopausal side effects. According to a recent study published in the journal Menopause, women who ate a plant-based diet that included ½ cup of cooked soybeans daily experienced a 79% reduction in hot flashes.

A 2021 study published in the American Journal of Clinical Nutrition also shows that soy improves cerebral blood flow in older men and women, which could be important for memory. In the study, adults aged 60 to 70 went through two diet phases, one of which included eating 25.5 grams of soy protein (via soy nuts) daily for 16 weeks and another in which they didn’t eat soy for 16 weeks. Following MRI and numerous cognitive tests, researchers concluded that soy nut consumption improved their cerebral function.

Research is even underway to evaluate the potential of soy to reduce wrinkles. One study from the journal Phytotherapy Research found that phytoestrogens, such as those in soy, can help alleviate changes in the skin caused by aging. And soy protein has been shown to be as effective as animal protein for promoting gains in muscle mass and strength.

Longevity is another health benefit linked with soy intake. Tofu, which is made from soybeans and water, is a staple in the diet of the people of Okinawa, one of the world’s five Blue Zones—regions where people not only live the longest but also the healthiest. According to Dan Buettner’s book, The Blue Zones Solution, people in Okinawa eat eight times more tofu than Americans, and Buettner ranks it in his top longevity foods from the region

Can Men Eat Soy?

Men can–and should–eat soy. “Soy does not produce feminizing effects, so in other words, there’s no effect on testosterone, sperm/semen or gynecomastia,” says Messina. A study published in 2021 in the journal Reproductive Toxicity found that soy foods did not affect reproductive hormones such as testosterone in men, confirming findings of an earlier meta analysis published in Fertility and Sterility. And as mentioned above, some research has linked high intake of soy foods with a significant reduction in prostate cancer risk.

Are Some Soy Products Healthier Than Others?

Soy products can range from unprocessed to highly processed. For the maximum health benefits, focus mainly on soy products that are unprocessed or minimally processed. “The more whole the food, generally the better it is, as it retains all of the original nutrients in the plant food,” Palmer says.

So how might a soy pyramid look from the most healthy to least healthy soy foods? Follow this guide:

Unprocessed: Soya beans, edamame

Minimally processed: Soy milk, tofu, tempeh, soy nuts

Moderately processed: Miso, natto, soy yogurts

Highly processed: Extruded soy proteins (like soy protein isolate), soy oils and faux meats

How Much Soy Should You Eat?

Soybeans are a nutritious plant food associated with a host of health benefits, as discussed above, and you shouldn’t hesitate to consume it daily in its unprocessed form. While other forms like tofu and tempeh can also be part of a healthful plant-based diet, because they are processed, albeit minimally, Forks Over Knives recommends enjoying them in moderation. As a gauge, Palmer says that she consumes fortified soy milk daily and eats tofu or tempeh, edamame, and soy-based yogurt a few times a week.

Is Soy Bad for the Environment?

You may have heard claims that soy production is destroying the Amazon rainforest. It’s true that soy production has been a leading cause of deforestation in Brazil, but the culprit behind the crisis is animal agriculture. “Various reports estimate that 70–90% of the world’s soy crop is used to feed livestock and fish, and only 7% is consumed by humans,” Scott Stoll, MD, says. Additionally, regulatory measures have helped curb the impact of soy on the Amazon. Stoll explains:

“In April 2006, Greenpeace intervened with a comprehensive report that exposed the devastating impact of the soy industry on one of the most important ecosystems in the world. The report led to the formation of a Soy Working Group and the creation of a soy moratorium agreement demanding companies not purchase soy from a supply chain involved in deforestation, uses slave labor, or threatens Indigenous lands. Through regular satellite monitoring and aerial surveillance, the Soy Working Group monitors the region for any new deforestation from soy production. Every year since its inception the soy moratorium has been reviewed and renewed. Today, soy is no longer seen as a major driver of deforestation in the Brazilian Amazon.”

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Is Soy Bad for You? Here’s What the Science Says appeared first on Forks Over Knives.

Neal Barnard’s BBQ Bean Tortas

“BBQ bean tortas are a quick and easy meal when I have little time for meal prep. You just need 8 corn tortillas or 4 toasted whole wheat hamburger buns; a 15-oz. can of low-sodium black beans, rinsed and drained; ½ cup each of barbecue sauce and chopped pineapple; 1 cup fresh salsa or diced tomato; and guacamole (optional). If using tortillas, preheat the oven to 375°F and bake them 5 to 10 minutes or until crisp. Warm beans with barbecue sauce. Then spoon onto tortillas or buns and top with pineapple, salsa, and guacamole.”—Neal Barnard, MD, FACC, president of the Physicians Committee for Responsible Medicine and author of Your Body in Balance: The New Science of Food, Hormones, and Health

Ian Cramer’s Burrito Bowl

“I reach for a rice bowl: warmed brown rice on a bed of spinach with black beans, salsa, and a quick avocado sauce made with avocado, garlic, lemon juice, and a bit of salt to taste. My trick for this is meal prep: Have starchy staples like brown rice, any kind of potato, quinoa, or other whole grain on hand week to week that you prep on Sundays.”—Ian Cramer, host of The Ian Cramer Podcast, endurance athlete, and public speaker

Joel Kahn’s Hearty Arugula Salad

“I love a giant arugula salad (I’m hooked on arugula) with some lupini beans, a few walnuts, a sprinkle of hemp hearts, sun-dried tomatoes, lemon juice, and balsamic vinegar.” —Joel Kahn, MD, founder of the Kahn Center for Cardiac Longevity in Bingham Farms, Michigan, and author of The Whole Heart Solution

Cory Warren’s Spicy Beans and Rice

“My go-to meal is rice and beans in the Instant Pot. Place a cup of dry brown rice at the bottom of the pot and pour in 1½ cups of water or veggie broth. Place a can of beans in an oven-safe bowl with 1 teaspoon each of paprika, garlic powder, oregano, cumin, and onion powder. Put the bowl on a rack on top of the rice. Cook for 22 minutes non low-pressure natural release, and you’ve got the best rice and beans ever. I can even take a shower and come back, and it’s ready for me and my family!”—Cory Warren, chief dad/founder of leangreendad.com

Shivam Joshi’s Mediterranean Veggie Sandwich

“I recently got into sandwiches, and one of my favorites is my Mediterranean sandwich. Just toast two slices of Dave’s Killer Bread and spread a low-calorie (equal or less than 40 calories per serving) hummus on one slice and guacamole on another slice. Layer kalamata olives, sliced tomatoes, roasted red pepper, fresh onions, cucumbers, and red leaf lettuce on one slice. Assemble and enjoy!”—Shivam Joshi, MD, board-certified internal medicine physician at NYC Health + Hospitals Bellevue and clinical assistant professor of medicine at New York University Grossman School of Medicine

Angie Sadeghi’s Tofu and Sautéed Veggie Salad

“When I get home from work, I’m usually tired so I make something quick that doesn’t involve

hours in the kitchen (I’d rather spend that time with my son). I grab a pack of sriracha tofu from Trader Joe’s, cut it into small cubes, and put it into an air fryer for 10 minutes. While that’s cooking, I take out a variety of frozen veggies, including broccoli, edamame, and bell pepper, and sauté for 5 minutes in a pan over high heat. I serve this on a bed of greens with a side of avocado and some oil-free avocado dressing from Whole Foods.”—Angie Sadeghi, MD, gastroenterologist in Newport Beach, California, and president/CEO of The Institute for Plant-Based Medicine

Cathy Fisher’s Bean Tostadas

“Because I usually have the ingredients on hand, my favorite quick meal is tostadas. I add canned black or pinto beans to cooked rice, but if I don’t have prepared rice, I’ll just heat the beans with a little chili powder and corn. I crisp my oil-free corn tortillas under the broiler. I also love shredded cabbage on my tostadas, and sometimes grated carrots, chopped onion, and cilantro—and of course, sliced avocado.”—Cathy Fisher, author of the Straight Up Food cookbook and creator of straightupfood.com

The post Plant-Based Pros Share Their Favorite Quick Vegan Dinner Ideas appeared first on Forks Over Knives.

Chef AJ is a force to be reckoned with. Since overcoming her own struggles with obesity and food addiction after adopting a whole-food, plant-based diet, she’s been on a mission to help others do the same, through public speaking engagements, multiple books (including The Secrets to Ultimate Weight Loss), and a steady stream of delicious and nutritious recipes. Today, the 61-year-old remains fiercely committed to the cause, hosting a daily talk show (Chef AJ LIVE) and organizing the annual Truth About Weight Loss Summit. We chatted with the Vegetarian Hall of Famer about her journey from junk-food vegan to whole-food, plant-based and her advice for others struggling with food addiction. 

Your own life experiences have inspired your work in helping others to lose weight. Can you share a bit about that?

Chef AJ: When you see the empty seats at my holiday table, you’ll understand why I’m so passionate about this. I’ve lost every family member except one, all of whom passed too young from preventable and reversible lifestyle diseases caused by their obesity. 

What started your vegan journey?

AJ: I was a freshman in college studying to become a veterinarian. Because I was on a work scholarship, I had to work for a veterinarian, who handed me a tank of live salamanders the first day and told me to cut their heads off. I didn’t want to do it, but because I was afraid that if I disobeyed I would lose my job and scholarship, I cut the head off one, and it was one of the worst experiences. That second, in 1977, I became an ethical vegan and promised God I would never harm one of His creatures again. I gave up all animals and became a junk-food vegan. I was basically living on Coke Slurpees and Dr. Pepper. Over time, I had to accept I was a sugar addict and needed to go somewhere to get off that drug, so I did.  

You advocate a low-fat, plant-exclusive diet free of added sugars, oils, flour, alcohol, and salt. Why do you recommend this particular form of plant-based diet? 

AJ: I focus on these substances because they fool the brain’s satiety mechanism and cause people to overeat. [Some of these ingredients] are extremely calorically dense. At 4,000 calories per pound, oil is the most calorically and nutritionally bereft food on the planet. I’ve always advocated doing the least-restrictive thing you can do that will get you the results you want, but for many people, [those substances] trigger an addictive response, and they can’t moderate their use of them. 

What benefits did you experience once you adopted a low-fat, plants-only diet, free of processed foods?

AJ: The benefits were immediate. My skin was clearer, as was my thinking, and I gained a calm brain, no longer a victim of the pleasure trap when I was constantly obsessing about food and eating. I love the food I eat, and it clearly loves me back, because it’s kept me at my trim, ideal body weight for over 10 years. 

Can you speak to the debate surrounding food addiction?

AJ: There are some medical doctors and clinicians who do not believe that food addiction is a real phenomenon, which makes it even harder for patients to seek treatment and find recovery. … But some people are vulnerable to the effects of highly processed and refined foods, and for these folks, it is very much like an addiction. In some ways it’s even harder to quit—because while no one needs to smoke cigarettes or drink alcohol, everyone does have to eat. And even people who are not overweight can suffer just as much from the inability to abstain from these foods.

What does a typical day of eating look like for you?

AJ: I wake up around 6 a.m. but don’t get hungry until noon. Lunch is often Hannah yams roasted, with a side of broccoli—and by side, I mean a pound. Dinner is focused on starches and vegetables. If I’m still hungry, I’ll have fruit for dessert. 

What’s the most important strategy for readers who want to lose weight or get healthy through plants-only eating?

AJ: You need to have a clean food environment in your house. Remember that if it’s in your house, it’s in your mouth. 

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

The post Catching up with Weight-Loss Warrior Chef AJ appeared first on Forks Over Knives.

Master the Concept of Calorie Density

“Calorie density” refers to the amount of calories per pound of a given food. Foods range from around 100 calories per pound (nonstarchy vegetables) to 4,000 calories per pound (oil).

“Understanding caloric density is not about counting calories, or memorizing how many calories are in a cup of rice or half a cup of blueberries,” says Chef AJ, California-based vegan chef and best-selling author of The Secrets to Ultimate Weight Loss. “When you change the average calorie density of the food you eat each day, you can literally consume twice as much food in terms of volume, yet take in half as many calories. As luck would have it, the healthiest, most nutrient-dense foods on the planet—whole plant foods—are also the most calorically dilute. By understanding and implementing calorie density, you really can eat more and weigh less.”

By focusing on low-calorie density foods that are a natural part of a whole-food, plant-based diet, you’ll get lots of nutritional bang for your buck. 

“Foods that are lower in calorie density (fruits, veggies, starchy vegetables, intact whole grains and legumes) are also higher in nutrient density,” says Jeff Novick, MS, RD. “Therefore, by following a diet lower in calorie density, one also automatically consumes a diet higher in nutrient density.”

Garth Davis, MD, medical director of Mission Weight Management Center in Asheville, North Carolina, and author of Proteinaholic, echoes the sentiment: “Natural, unprocessed foods are loaded with fiber and water, which make you feel full without delivering as many calories.” The one caveat has to do with oil. “Watch out with the oils, as people often take a perfectly good salad with low calorie density and then add a ton of oil-filled dressing that’s extremely calorie dense,” he adds. Which leads to our next tip…

Cut Out Added Oil

Most people who cut added oils find that weight slides off easily, even if they’ve been on a plateau. Why?

“Oil is the most calorie-dense food by volume,” says Micaela Karlsen, PhD, MSPH, director of the Lifestyle Medicine Economic Research Consortium in Ithaca, New York, and founder of SustainableDiet.com, a distance-based, three-month support program to help people transition to plant-based eating. 

One cup of oil contains almost 2,000 calories. One cup of brown rice has only about 130 calories. (Other plant foods, besides high-fat nuts and seeds, are similarly calorically low.) Another major strike against oil: Because it doesn’t contain fiber, it doesn’t contribute to satiety. 

All of Forks Over Knives’ recipes are designed without oil, and YouTube is packed with videos that can teach you how to sauté with vegetable broth, bake with applesauce or other substitutes, and make oil-free salad dressings with fruit, tofu, or nuts.

 Load Half Your Plate With Nonstarchy Veggies

 Turns out, Mom was right in telling you to eat your veggies. 

“Veggies aren’t only nutritional powerhouses but also the food group that’s lowest in calorie density,” says Chef AJ. “Full of fiber and water and averaging only 100 calories per pound, they fill you up without filling you out.” 

Veggies such as kale, cabbage, spinach, and lettuce are especially beneficial: A compound in dark green leafies called thylakoid can actually turn off your hunger switch and help fight cravings for unhealthy foods, while a pound of nonstarchy veggies has fewer calories than a tablespoon of olive oil. That’s why Chef AJ recommends making 50 percent of your meals nonstarchy veggies. Her favorites are Brussels sprouts and zucchini. For the other half of the plate, fill it with whole foods that will satisfy your hunger, such as grains, legumes, and/or starchy veggies.

Avoid Liquid Calories

Aside from avoiding oil, you should also avoid any calories that come in liquid form, if your goal is to lose weight. “Don’t drink your calories, especially in the form of sports drinks, sodas, other sweetened beverages, and alcohol,” says Michelle McMacken, MD, director of the NYC Health + Hospitals/Bellevue’s Plant-Based Lifestyle Medicine Program. “The calories in these drinks add up fast and don’t fill you up. And for weight loss, in my experience, eating whole fruit trumps drinking fruit juice. Water is the only beverage we actually need.”

Eat Lots of Fiber-Rich Foods

 One of the healthiest means for weight loss is adopting a lower-calorie, high-fiber, nutrient-rich diet, which means eating more whole, plant-based foods, says Alone Pulde, MD, family medicine physician in Carlsbad, California, and co-author of several books, including The Forks Over Knives Plan and Forks Over Knives Family. That’s why her go-to word is: add. 

“Add, add and add more whole, plant-based foods like fruits, vegetables, whole grains and legumes to every meal,” she says. Easier said than done? Nope, not when you think about combining these foods to create delicious meals like oatmeal with berries and roasted veggies with pasta. “The variety of foods you can include is limited only by your imagination,” she says.

Watch Out for Vegan Junk Foods

 Just because it’s plant-based doesn’t mean it’s healthy. “Many food companies are slapping the plant-based term on numerous foods that are often highly processed, dense in calories, and [low in] nutrients,” says Sharon Palmer, RDN, the Los Angeles–based Plant-Powered Dietitian and author of The Plant-Powered Diet and Plant-Powered for Life. This is true of plant-based burgers made by Impossible Foods and Beyond Meat. 

Your best bet is to stick as closely as you can to whole plant foods.  

Get Moving

Last but not least, make exercise part of your regular routine. Opt for physical activities you enjoy, as you’ll be more likely to stick to a program. Ideally, you’ll find an activity or a combination of activities that covers strength, endurance, balance, and flexibility. But don’t hesitate to simply start where you are. “If your time is severely limited or you are unable to undertake a dynamic program, it’s still always better to get out and do some activity—even if it’s just a short walk each day,” says Pulde. See No-Meat Athlete Matt Frazier’s 5 Tips for Adding Fitness to Your WFPB Lifestyle for more guidance.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

This article was originally published on Nov. 7, 2019, and has been updated. 

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The move comes after Eric Adams, former Brooklyn borough president and author of Healthy at Last, was sworn in as New York City mayor last month. Adams has been a vocal proponent of the health benefits of plant-based diets since 2016, when he reversed his type 2 diabetes after eliminating meat and dairy from his diet.  “Plant-based options in schools means healthy eating and healthy living, and improving the quality of life for thousands of New York City students,” Adams said in a statement. “I’m thrilled to see that all students will now have access to healthy foods that will prevent debilitating health conditions.”

The launch builds on the school system’s success with Meatless Mondays, which it introduced in 2019, and Meatless Fridays, which rolled out in April 2021. Vegan options like hummus and pretzels or PB&J have been available daily at NYC public schools since 2017. 

The Vegan Fridays initiative, however, takes the plant-based message a step further, as the entire menu features vegan food and stars a hot vegan entree. (Non-vegan options are available by request, including cow’s milk, which federal law requires public schools to offer at each meal.) Items offered last week on the first Vegan Friday, included veggie tacos and salsa, seasoned broccoli, and a carrot salad. 

Lifestyle medicine experts have welcomed the news. “Giving students more immune-boosting fruits, vegetables, grains, and beans is now more important—and will also help set them up for a lifetime of good health,” says Neal Barnard, MD, FACC, president of the Physicians Committee for Responsible Medicine.

Studies support the effectiveness of introducing kids to healthy habits early.  “The earlier in life that we can establish healthful eating habits, the better,” says Eugenia Gianos, MD, director of Cardiovascular Prevention for Northwell Health and director of Women’s Heart Health at Lenox Hill Hospital in New York City. “I see our young people struggle with [excess weight], obesity, and even diabetes at younger and younger ages. Research shows that plant-based diets help people achieve a healthy weight, so I applaud this positive step.” 

The New York City DOE posts menus several weeks ahead of time so parents and students can see what the schools are offering. Visit the NYCDOE website for more information.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

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Hosted by the Plant Based Foods Association, the conference featured more than 40 speakers ranging from plant-based chefs to food developers. The overriding message across the two-day event: Plant-based products have never been more popular. In her keynote address, Rachel Dreskin, CEO of PBFA, noted that plant-based food sales have increased 43 percent in the last two years. “I challenge you to find any industry that’s grown this much,” she said. 

Nil Zacharias, host of the Eat for the Planet podcast, moderated a panel with Dreskin and executives from Kroger and the food-service industry on the market’s growth. The panelists cited health and environmental concerns as major drivers behind the public’s growing interest in plant-based products. 

Unlike the debut conference in 2019—which was more consumer-facing, presenting health and nutrition information—this year’s show had a business-to-business focus, with an audience of retailers, food-service professionals, and suppliers. 

“We created the Plant Based World Conference and Expo to serve the movement,” says Benjamin Davis, the conference’s vice president. “The most effective way to do that is to aid brands in getting their products on shelves and menus to make the whole plant-based movement more accessible to people everywhere.” 

More than 3,000 attended the event, which took place Dec. 9–10, 2021, with all participants required to show proof of vaccination and wear masks. Each day began with a keynote address followed by presentations from leading chefs and food developers, including vegan restaurateur GW Chew (aka Chef Chew), who spoke about what motivates flexitarian consumers, and James Beard–award-winning chef Rocco DiSpirito, who spoke about turning meat eaters on to plant-based dishes. 

A highlight of the show, however, was the expo floor, where over 200 exhibitors displayed their latest plant-based creations as well as products that won’t be available until 2022, most offering free samples. 

The Plant Based World Conference and Expo will return to the Javits Center Sept. 8–9, 2022. 

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

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What prompted you to switch to a plant-based diet four years ago? 

Heather Mitts: Another couple [and] my husband and I were supposed to watch What the Health together. They went to bed; I stayed up to watch it. And I woke up the next morning plant-based.

What was it about the film that spoke to you?

HM: I was Paleo [at the time]—I was eating a lot of fruits and vegetables, plus [seafood and] organic, wild, grass-fed meats—and the film mentioned that dietary saturated fats from fatty meats cause the artery-clogging process known as atherosclerosis. That’s what got me to make the switch. 

Did you notice any changes after making the switch? 

HM: A little over two weeks in, I felt lethargic. I wasn’t sure how much longer I could push through, and then suddenly, the burst of energy kicked in. I’d never felt better in my life. I still work out six days a week—I was doing four to five days of CrossFit but am training for my first marathon, so I’ve been running a lot more lately—and I’m recovering quicker these days. 

How are you incorporating the plant-based message into your coaching?  

HM: I have an [online coaching platform] called Train Like Legends, which is a sport-specific strength and conditioning app for young female athletes. The app includes plant-based nutritional tips.

What made you decide to team up with Switch4Good?

HM: About two years ago, Dotsie [Bausch] approached me, and I learned a lot about its mission, her personal success story, and the goals of the organization. Since ditching dairy, I have noticed a positive change in my health and overall well-being, and I wanted to help educate others, athletes included, that dairy shouldn’t be considered a health food, because it’s highly inflammatory. Besides, it’s easier than ever to find a nondairy replacement for everything you love. 

Are you raising your three kids plant-based?

HM: I cook plant-based meals at home during the week for my kids, who are 3, 5, and 7, and although my husband has a different school of thought, he has cut his meat consumption since watching Cowspiracy. We all are dairy-free, though. Kids are picky, which makes it harder, but I’ve found that introducing small portions with lots of sauces and salad dressings and being persistent is key. I don’t have a lot of snacks in my house, but I cut up fruit or veggies for them as snacks and lay them out. And whenever they say they’re hungry, I tell them to grab a piece of fruit. 

What are your favorite plant-based meals?  

HM: I love lentil dal, lentil lasagna, Buffalo-cauliflower tacos, chickpea tuna-less salad, sweet potato curry, veggie wraps with balsamic glaze, and falafel. I’m also a big smoothie fan.  

What message would you send to athletes about why they should consider plant-based eating?

HM: Everyone could benefit from more fruits and veggies in their lives. I wish I could have experienced this level of energy and the ability to recover quicker when I was playing soccer!  

What do you miss most about competing? 

HM: I miss playing, but I miss the camaraderie even more. The marathon I’m doing is merely to have a chance to be reunited with some of my former teammates.

Heather Mitts’ Tips for Going Plant-Based

Making the break from animal products and highly processed foods will be easier if you follow this advice from Mitts.

• Have a Game Plan: Rather than going it alone, Mitts recommends enlisting the help of a plant-based meal planner for at least the first month. “It can make the transition easier and offer inspiration,” she says.
• Anticipate Challenges: The standard American diet is loaded with added salt and refined sugar, and you may experience something like withdrawal after removing these unhealthy foods from your diet, but hang in there says Mitts, who experienced a major burst of energy in the third week after going plant-based.
• Dine Smart: If you plan to dine at a restaurant, call beforehand to make sure they have a whole-food, plant-based option for you. “A lot of times, I eat before [going to a restaurant], just in case,” Mitts says. She recommends having healthful snacks on hand as backup. 

Photo by Herald Post, CC 2.0

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You not only climb but also skydive and BASE jump. What is it about these sports that you love? 

Steph Davis: I love being outside and in high places. I also like being self-sufficient and taking care of myself in the wilderness, even while handling high-pressure situations. 

What are the physical requirements for rock climbing, and how do you train?

SD: It helps to have strong tendons, a good strength-to-weight ratio, and good flexibility. And if you’re interested in long routes and climbing in the mountains, you have to have a lot of endurance to hike uphill with a pack on for hours just to get to the climb. [You can train] by climbing outside, climbing in a gym, doing finger-specific training, bodyweight calisthenics, weight training, or gymnastics training. I also like to trail run a lot. 

What are some of the coolest climbs you’ve done? 

SD: I’ve free-climbed El Capitan three times. I have climbed new routes in the mountains in Argentina, Pakistan, Kyrgyzstan, and Baffin Island. I’ve also done a fair amount of free soloing (climbing alone without protective equipment) around the United States.

What turned you on to plant-based eating? 

SD: In 2001, I tried four different eating styles for three months each, trying to discover what would work best for me athletically. At the end of the year, I fasted for a week. When I started eating again, I gradually realized that all my cravings were for vegan foods, so I decided to go with it. That was a strange decision at the time (early aughts) because climbers were extremely negative about veganism, and no one thought it was good for climbing. I was surprised to discover that it worked well for me from an athletic standpoint, so I stayed with it. 

How has a plant-based diet given you a leg up in rock climbing?

SD: My eating system is about simple, whole foods, and I cook almost everything I eat from scratch. I even make my own soy milk. No matter what your sport is, if you put extremely high quality fuel into your body, you’re going to perform better and for a longer time span. Because sports are part of my life and I don’t have an endpoint in mind, I think a lot about longevity in my sports. The bonus? I never have to limit what I eat, I never gain weight, and I’m very healthy, which is the major advantage of the plant-based, whole-foods eating style. 

What does a typical day of eating look like for you?

SD: I’m not usually hungry first thing in the morning until I’ve gone for a run or hiked up a hill (I live in Moab, Utah), so it’s usually midmorning when I have actual breakfast—often fruit and Ezekiel toast with almond butter, or sometimes a tofu scramble with potatoes and broccoli, if I’m really hungry. During the day, I snack. I always keep quinoa, roasted sweet potatoes … kale salad, hummus, roasted pumpkin seeds, and white beans in the fridge so I can throw together a salad or just eat one of those things. If I’ll be out for the day, I’ll take them in a wrap or just grab some dried fruit and nuts. For dinner, I like roasted vegetables and tofu, brown rice pasta, veggie tacos, or lasagna.

Do you ever experience fear during climbs, and if so, what is your advice for navigating those feelings?

SD: [Climbing is] not a fast activity, so there’s a lot of time to get anxious about falling when you’re in a hard section of a climb. It’s really about building your confidence and comfort level gradually so that by the time you’re doing the big goal, it seems like a natural progression, rather than a terrifying leap. That’s the secret to doing impossible things.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path. To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer.

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