Curious about Whole Foods Plant-Based Eating?

Image by M4rtine from Pixabay

One of my early introductions to whole foods plant-based (WFPB) eating was through a documentary on Netflix entitled Forks and Knives. The film, created by Brian Wendell and first released in 2011, explores the premise of food as medicine and suggests that by changing our nutrition, it can be a powerful way to live longer, help the environment, and reduce the risk of getting sick.

The documentary follows the personal journeys of Dr. T. Colin Campbell, a nutritional biochemist from Cornell University, and Dr. Caldwell Esselstyn, a former top surgeon at the world-renowned Cleveland Clinic.  

Dr. Campbell at the T. Colin Campbell Centre for Nutrition describes WFPB eating as eliminating the “diet” label and thinking of it more as a “lifestyle” choice. He further suggests that is not about eating restrictive and complicated meal plans, deprivation, binging and guilt but simply a “return to whole foods, rich flavors, and natural health.”

What can I eat?

In a nutshell: whole (minimally processed), unrefined, plant-based foods:

In abundance

• Fruit
• Vegetables
• Tubers and starchy vegetables
• Whole grains
• Legumes
• Greens
• Omega 3 rich seeds
• Spices

In Moderation:

• whole nuts
• seeds (except omega 3 sources)
• coconut and avocado
• dried fruit
• natural sweeteners
• tempeh and tofu
• whole grain flours and breads
• plant-based milks

Avoid or Minimize:

• meat, poultry and seafood
• dairy products
• eggs
• refined sweeteners
• refined grains
• refined sugars
• bleached flours and white bread, pasta and rice

What are the benefits?

The proposed benefits of this type of WFPB lifestyle can be significant and may include:

• Weight management: reduces need to count calories since plant based foods tend to contain mostly fiber and water creating a feeling of fullness while consuming few calories
• Disease prevention: may lower the risk of some cancers and prevent, halt, or even reverse chronic diseases, including heart disease and type 2 diabetes
• Lighter environmental footprint: reduces stress on the environment

Will I need Supplements?

The main essential nutrient missing from a WFPB diet is B12.  Although this can be found in some fortified foods such as plant-based milks, the best source is a B12 supplement.

What is the difference between a WFPB Diet and a Vegan Diet?

The main difference between a WFPB and a vegan diet is that a vegan diet avoids all forms of animal products or exploitation, however, it is not necessarily a diet that focuses on whole plant foods. It may include refined and processed foods whereas WFPB eliminates or minimizes these as well as animal products.

How do I get Started?

If contemplating a WFPB lifestyle, check out Dr. T. Colin Campbell’s  Three-Day Meal Plan for some ideas on what your meals might look like!

To access these sites and more, please see

Resources

“Does the Mummy mind?”

Image by David Mark from Pixabay

“Does the Mummy mind?”

My four-year old nephew understood that meat came from animals and posed this question in response to being told that the family were having beef for dinner. It is a poignant question and not one with an easy answer.  

My nephew has been a vegetarian by choice his entire life. As an adult, I only ate meat occasionally, however, was raised on the notion that meat and dairy were part of a healthy balanced diet.  It has only been in recent years, that I have started to question this premise and take a greater interest in the food I eat.

In addition, I have often struggled to maintain a balance with food in relation to what might be considered healthy and the pleasure of a treat. Having explored many different diets over the years, deprivation always seemed to be the underlying premise of them all.

My first insight into the whole foods plant-based concept was through Deliciously Ella. From there, I came across Kris Carr who followed a similar diet after being diagnosed with inoperable cancer.  If the diet was considered healthy for someone with cancer, then I felt it should do well for me!

Little did I know that within a few months I would receive my own cancer diagnosis: Renal Cell Carcinoma.  Fortunately it was discovered at an early stage and after a partial nephrectomy I was given the all clear.  Wake up calls can come in many forms and for me, the adage “we are what we eat” began to ring true.

Since then, I have explored the world of whole foods, plant-based eating from many mediums including blogs, books, documentaries and articles. I find it a fascinating topic and the more information I gather, the more I am convinced this choice benefits not only my own health but also the health of the environment and planet.

For the first time in my life, I feel I have struck a balance and can honestly say I have never eaten so well. My goal with the Dragon’s Picnic is to share what I learn along the way and, even if it helps only one other person to break the diet cycle and discover an enjoyable and healthy alternative to traditional eating, it will serve its purpose.

In closing, we will probably never really know if the Mummy minds, but perhaps the question today is for each of us to ask ourselves, “how much do we mind”?

(This post can also be found in About)