Let cook for 3 minutes and flip. My Simple Recipes Thank you for your understanding. Add tomatoes, oats, potato, curry powder, garlic powder and garam masala and continue to mash together, changing to stirring with a spoon, until keff are incorporated. I also learned how to make veggie burgers in novck flavor combinations from 5 staple ingredients—again, no trip to the grocery store necessary.
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His approach to healthy eating made so much sense to me, and he was an important source of education for me as I went on to receive a certificate in plant-based nutrition from Cornell University. About Jeff Novick For those of you unfamiliar with Jeff, he is a dietitian and nutritionist.
With over 29 years of experience in nutrition, health, fitness and natural living, he offers expert health advice distilled into powerful, easy-to-understand language on a variety of current topics. His insightful and humorous approach to nutrition and health has helped thousands worldwide myself included make the transition to healthy living. Jeff holds both undergraduate and graduate degrees from Indiana State University in nutrition with minors in Exercise Science.
I spoke with him via phone, in between his work with Dr. John McDougall at day live in program. Enjoy this special interview! How do you define plant-centered eating? Also, one could follow a plant-centered, plant-based, whole-foods, low-fat or vegan diet that is not healthy. So, instead, I teach principles and guidelines of healthy eating. Now, if there were ten of us in the room, we could each implement these pillars slightly differently and still each have a healthy diet and great health results.
What foods do you recommend that people incorporate into their diets? These should make up most if not all of our daily calories.
I recommend that people start right where they are and just keep adding in more of these each day. It gives us back our health and energy so we can do the things in life we really love to do. And, if you buy any frozen or canned foods, you might as well be eating bacon and cheeseburgers. We need to have compassion, not only for the animals and the environment, but also for our fellow humans, particularly in the way we treat each other, especially those who may not follow the exact same dietary pattern we do.
What would you say are some of the immediate benefits of incorporating plant-based food into your life? When you give the body the healthiest foods, you begin to notice a difference rather quickly.
People begin to feel much better, more clear-headed; less tired and have more energy throughout the day. What we see from a medical perspective is that elevated blood sugar and blood pressure normalize quickly and we often see the need to reduce their medications for blood sugar diabetes and blood pressure heart conditions in as little as hours.
We see weight loss, too, about five to seven pounds on average in the first week. This is not a crash diet or about dieting or food restriction but a way of eating the healthiest foods for life. What are some of the long-term benefits of eating a healthy diet? In the beginning, people are enthusiastic because they start seeing benefits so quickly. What we can measure is a quick reduction in biomarkers and a dramatic reduction or elimination of medication.
For those who are able to stick with the lifestyle, we see the prevention and treatment of disease along with the reversal of disease even in those who are seriously ill. So the body resets itself to its natural state of health when eating plant-based foods? There are many problems with the American diet today that need to be addressed so just pick one and start there. From my perspective, we can start with the two most important ones.
Doing more of the first one helps us to cut back on the second one. Make breakfast a bowl of oatmeal and fruit every day, or make a few dinners a week a healthy bean, rice and veggies dish, or both. So it sounds like your advice is to find simple ways to start eating more plant- based food. The best way to do this is by simply filling your plate with more of the healthiest foods and eating them first, because as you do that, you will naturally eat less of the unhealthy foods.
Your overall caloric intake will also go down naturally just by eating more of the healthiest foods first. For example, by eating a healthy salad, a bowl of soup or an apple before your meal, your overall caloric intake goes down. You use a lot of this idea of common sense. How do you apply that to eating? I like to show people that there is not only a scientific basis for this but also an intuitive common sense to it.
It hits you at a deep, intuitive gut level. We see what the problem really is and how we have been fooled and are fooling ourselves about our diets and health. It gives us the opportunity to step back, see the reality of where we are, what the problem is and what a healthy diet is and can do for us. Then once people start making the changes, their bodies respond in kind and they feel great.
What are the most common obstacles that people face when starting to eat a health and plant-centered diet? It is important for people to know how difficult this is if they are going to be successful at it and, without a doubt, there are two big challenges.
The first is the macro world we live in. We are surrounded by an abundance of inexpensive calorie-rich, super-sized, junk food that is ubiquitous in our environment and available 24 hours, everywhere. The example I use to explain how difficult this is going to be to the participants in the residential programs when they go home is for them to imagine that they just went through day treatment for alcohol addiction.
Going back home is the equivalent of sending them home to a bar. And not just any bar, but a bar during happy hour on Super Bowl Sunday.
This is the equivalent to the toxic food environment we live in. What makes it even harder is not just all the unhealthy food we are surround by, but that there are so many products that are advertised as healthy, which are not healthy at all. The second obstacle is at the micro level of our family and friends. The good news is there has never been more information about how to eat healthfully. So I tell people, just focus on eating a healthy diet for you, and to do it for six months, without telling anyone.
Every day will be a new challenge and you have to figure out how to get through that. If after six months you are successful and still doing this, then perhaps you have a solid enough of a foundation and experience to begin to share it when appropriate.
You look great! What emotions should people be prepared for when transitioning to eating a plant-based diet? You mean outside of the feeling of losing all their friends and never getting invited to dinner again? Eating this way is going to be challenging; there are going to be both social and family challenges. Keep any conversation about food casual and civil and not a debate or argument.
You do not have to even discuss your diet or defend your food choices. Redirect the conversation. By the way, how are your kids? This is really about attraction rather than promotion. One of the most personal experiences people have is the food they eat. So be sure to have compassion for them and stay focused on your own plate. You have a long journey to go and are just getting started. What is it that keeps you motivated and excited to do this work after all these years? On a personal level, I really love doing what I do.
I love the food, I feel great and I love staying fit and healthy. I feel like I have the greatest and most rewarding job in the world. There are two things. First, keep it simple. This includes your food, recipes, meals and even exercise. Start where you are and begin to move forward. Second, be willing to put your health needs first and foremost.
What are some of your main takeaways from what Jeff shared? In the comments, tell me what made an impression on you and how you might consider integrating some of his ideas into your eating rhythm.
Quick, Easy, Cheap Plant-Based Meal Recipes from Jeff Novick
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