I became interested in plant-based nutrition during high school. Although I was raised eating a conventional omnivorous fare, I was intrigued by the idea that a person could actually survive without causing pain, suffering and death of animals. In university, I gravitated to plant-based nutrition for term reports and other projects, and I started to learn how to prepare foods such as lentils and tofu. My first job was as a community nutritionist in Northern Ontario. The tipping point for me was an interaction with a friend in 1989. This was someone who you would least expect would inspire such a culinary shift. On a rather ordinary day, this friend called to see if he could drop by for coffee before heading out deer hunting. Although my response was positive, I immediately began trying think of something I could say to make him think twice about shooting another deer. After the usual trivialities, I asked him what it was that made him want to hunt. I asked him if killing made him feel like more of a man. His response was swift: “Just because you don’t have the guts to pull the trigger does not mean you are not responsible for the trigger being pulled every time you buy a piece of meat camouflaged in cellophane in the grocery store. You are simply paying someone to do the dirty work for you; at least the deer I eat has had a life. I doubt very much you can say the same for the animals on your plate.” I was silenced, because I knew deep down inside he was absolutely right. At that moment I vowed to take responsibility for the food I was purchasing, and find out about the lives of the animals I was eating. I was tormented by what I discovered and I could no longer partake with a clear conscience. I considered leaving the profession of dietetics, as animal products were foundational to our food guides and nutrition recommendations, but decided if I didn’t stay and try to change things, who would? I went on to co-author my first book in 1994 (Becoming Vegetarian), and have written 8 books since. The latest are Becoming Raw (2010) Becoming Vegan: Express Edition (2013) and Becoming Vegan: Comprehensive Edition (2014) (soon-to-be released).
What do you believe are the biggest obstacles people face when switching to a vegan diet?
I think the biggest barriers are fear of giving up favorite foods and having to eat less tasty replacements, and being socially and culturally isolated as a result of dietary choices. One way to overcome the “taste” barriers is to transition slowly, learning to replace favorite foods with even tastier options. For example, banana-mango-pineapple “ice cream” makes an even tastier dessert than regular dairy ice cream. Look for plant-based versions of family favorites – tacos, spaghetti, pizza, shepherd’s pie, tamale pie, burgers, stews, curries, etc. In social situations, bring enough food for everyone to enjoy. When you share delicious, fun food, it opens social doors instead of closing them. When you make something that is really special, share it with colleagues and friends. Get together with like-minded individuals – check out the support that is available in your community and beyond.
Can you share a few tips about adopting a healthy plant-based diet?
Yes. It is important to replace animal-based foods with plant-foods that are nutritionally appropriate. For example, replace meat with protein, iron and zinc-rich plant foods such as beans, tofu, tempeh and veggie meats. Replace dairy products with fortified non-dairy alternatives and other calcium-rich plant foods. Make your focus whole plant foods – vegetables, fruits, legumes, whole grains, nuts and seeds. Aim for at least 9 or 10 servings of colorful vegetables and fruits each day. Be sure to include fortified foods and/or supplements to ensure sufficient vitamin B12. Learn from the masters – people around the world who have been plant-based for centuries. These populations know how to make beans, tofu and other plant-based foods delicious and nutritious. Finally, be creative, and have fun with your food.
Can you tell us about the diabetes intervention research you are currently conducting in Majuro?
Absolutely. Majuro is an atoll about 2300 miles SW of Hawaii. It is a part of the Republic of The Marshall Islands (RMI). RMI has one of the highest rates of diabetes in the world, with an estimated 50% of adults 35 years or more having diabetes, and likely 90-95% of adults having diabetes or pre-diabetes. Seventy years ago, diabetes was practically unheard of in this area. People were slim and physically active and lived off the land. They were physically active, eating only plants, fish, and other animal products on special occasions. Today people lived mainly white rice and meat (often canned meat) washed down with sugary drinks such as Luau (the first ingredient of which is high-fructose corn syrup). A favorite among children is Ramen noodles with Koolaid powder sprinkled on top. To be quite honest, it would be difficult to design a diet that would induce diabetes more effectively than the diet the Marshallese people have adopted.
In 2006, I was invited to participate in a diabetes lifestyle intervention research project, which compared an intensive lifestyle program with usual care for type 2 diabetes. The project was overseen by an SDA medical mission team called Canvasback Missions, who partnered with the RMI Ministry of Health and Loma Linda University. Canvasback had been providing medical assistance to the area for about 25 years. The intervention program was based on plant-based eating, exercise and health education. The research involved 5 overlapping cohorts. Results were impressive with average drops in blood glucose about 75 mg/dL in the first 2 weeks and about 50 mg/dL by 12 weeks. At 12 weeks HbA1c was down by 2 points, on average. Participants who really stuck with the program often were able to get off medications. Although the funding has run out, and the research is complete, we are continuing our work there and moving into the schools to educate children. One of the biggest hurdles in the RMI is the lack of fresh produce – generally it is expensive and of poor quality. We put a lot of emphasis on gardening. This past February (2014), our team brought 172 earth boxes to Ebeye – one of the smaller outer islands. This island has a population of over 15,000 people (half of whom are under 18 years of age), but is only 0.12 square miles in area, so there is very little land for gardening. We did mini interventions on both Ebeye and Majuro (2 weeks each), and the response was simply amazing.
The main lesson we can learn from RMI is that diet and lifestyle are far more powerful tools for reversing diabetes than medication will ever be. Lifestyle-induced diseases are most effectively treated by lifestyle changes. Some people ask me if I think such a program could work at home. My answer is simple – if this program can work in the Marshall Islands, where the barriers are numerous, we have no excuses.
What are your “must have” foods?
I would pick a few favorites from each category of plant foods:
Vegetables – I have always loved them all, but dark greens, butternut squash, broccolini, beets, eggplant and mushrooms are all favorites.
Fruits – Blueberries, raspberries, peaches and plums top my list, though I love all fruit. While avocado is usually thought of as a vegetable, it is actually a fruit, and is another favorite food.
Legumes – I enjoy all legumes, but am especially fond of lentils, black beans and large white beans. I also love edamame and tofu.
Grains – Quinoa, kamut, barley, oat groats and wild rice are favorites. I sprout kamut or other grains for breakfast.
Nuts and seeds – hempseeds, flaxseeds, almonds and walnuts are my top choices.
What does your daily diet look like?
The following is really typical for me, although I do make traditional, cooked meals once or twice a week.
Breakfast
1 Big Bowl of Cereal:
1/4 cup sprouted grains (quinoa, kamut berries, barley, triticale, etc.)
1/4 cup cooked quinoa or oat groats
1/4 cup homemade raw granola (dehydrated)
1.5-2 cups of fruits (blueberries, raspberries, peaches, apples, kiwi, pears, plums, bananas, oranges, etc.)
1 Tbsp hemp seeds, ground flax seeds and chia seeds
1 Brazil nut
1.5 cups cup fortified non-dairy milk (if using almond milk, it is either homemade or fortified with hempseeds – I blend 3/4-1 cup of hempseeds with 2 quarts of almond milk)
Lunch
Spicy lentil soup
Raw vegetable/seed crackers (homemade)
Fermented almond cheese (homemade)
Tomato slices
Raw vegetables (e.g. broccoli, carrots, celery, peas)
Fresh fruit
Dinner
Large green salad (kale, romaine, wild greens, collards, etc.) with a variety of colorful vegetables, avocado, sprouts, edamame, beans tofu or tempeh and soaked and dehydrated nuts or seeds and steamed squash or yams.
Homemade tahini dressing
Dessert
Fruit “ice cream” – frozen fruit through Green Star juicer or in a Vitamix with peanuts or walnuts on top
Raw fruit pudding (e.g. blend one fresh apple, 3 figs, 1 frozen banana and cinnamon in a Vitamix- serves two)
Stuffed date or other raw treat (raw brownie or chocolate treat)
Beverages: water, herbal tea or soda water with a touch of fruit (blended)
¾ cup (180 ml) orange-ginger dressing or dressing of your choice
Seeds from 1 pomegranate fruit
1/2 cup dried cherries, or raisins, optional
Salt and pepper to taste
Orange Sesame Ginger Dressing
4 large dates, pitted
1 cup (250 ml) orange juice
2 tablespoons (30 ml) sesame tahini
2 tablespoons (30 ml) chopped or grated fresh ginger
2 tablespoons (30 ml) miso
2 tablespoons (30 ml) apple cider vinegar
2 tablespoons (30 ml) Nama Shoyu or tamari
2 teaspoons (10 ml) sesame oil, optional
Pinch cayenne or black pepper, to taste
Instructions
Salad
In a large bowl, mix carrots, beets, chives, parsley, pomegranate seeds, and walnuts.
Add salad dressing and stir until vegetables are thoroughly coated.
Add salt and pepper to taste.
Top with a sprig of parsley or walnuts.
Orange Sesame Ginger Dressing
Soak dates in 1/2 cup (125 ml) of the orange juice for one hour then place in a blender.
Add to the blender the tahini, ginger, dates, and miso and process until smooth.
Add remaining 1/2 cup (125 ml) of the orange juice, vinegar, Nama Shoyu, sesame oil (if using) and cayenne or pepper and process until smooth. Taste and adjust seasoning.
Add dressing to salad to taste and toss to combine. Allow the salad to marinate for at least 20 minutes before serving.
Thank you for your heavenly message of healthful eating. I am trying to transition to a plant based diet and your blog has totally converted me! Blessings to you and your family!
Thank you for your heavenly message of healthful eating. I am trying to transition to a plant based diet and your blog has totally converted me! Blessings to you and your family!