I am so glad to have fellow dietitian and plant-based advocate, Lisa J. Lane, CSA, CCWS® RDN, stop by my blog today. Lisa is a Phoenix-based financial planner, corporate wellness specialist and author with a background as a registered dietitian nutritionist. She is a passionate promoter of financial health as a bridge leading directly to better physical and mental health. Lisa is also an effective communicator who embraces the role of model and spokesperson by living a healthy plant-based lifestyle. Featured prominently in her writings, presentations and speeches are how health and wealth intersect and impact each other. Her book, 21 Days to Wealth, Well-Being, and Abundance Now!Financial Planning for a Healthier Life, is available now. Continue reading to learn more about Lisa’s work and her top tips for how to enjoy a balanced lifestyle.
How do you integrate financial and physical health as a dietitian—in your work and as a philosophy?
I have an unusual background in that I worked for 18 years as a clinical dietitian before making the change to financial planning. I currently work in the fields of financial planning and worksite wellness.
My philosophy about health and wealth are intertwined with my work. I invest in my health daily so I can have a sharp mind that produces work that thrills and satisfies me and fills my cup (or accounts) to overflowing. My good health speaks volumes about my passion for wellness. I don’t just teach and espouse wellness, I live it.
I picture a see saw because so often our wealth may be increasing, but at the expense of our health. Ideally you want to be balanced and have adequate amounts of both.
What are some of the most important lessons people can learn about being physically and financially sound? Can you give us a few tips?
-Taking care of your health is one of your smartest financial planning moves. Keeping healthcare expenses low means there’s more money to meet your cash flow and savings needs. On the flip side, addressing your financial needs and wants will go a long way towards enhancing your well-being.
-Whenever possible downshift. Do I really need that new or bigger or more expensive: house, car, trip, college education? There are always cheaper alternatives and options.
-Track your expenses to get a clear picture of where and how much you spend. Use software such as Quicken, The Mint (Quicken’s free version https://www.mint.com/), an excel spreadsheet, or paper and pencil.
-I used to say save at least 10% for retirement in a tax deferred and/or Roth IRA account. Since many of us may have 30-year retirement spans or greater, 15% is more like it. Find work you love and keep going.
-Disagreements over money is still one of the leading causes of divorce. Learn how to speak to your partner about finances in a calm and rational way. Then teach your kids those same lessons.
-Get educated about basics: debt management, all manner and types of insurances, college funding, retirement planning, estate planning. Our book is designed to answer many of these foundational-type questions. For your personal situation it’s worth it to have a few discussions with a credentialed financial planner, someone with the CFP® designation.
-At all costs, get your zzz’s. It’s so important we devoted a chapter in our book to the unconscious state known as slumber. Getting enough sleep is key to achieving any degree of health and wealth.
How does plant-based nutrition boost one’s physical well-being?
It’s given me tremendous energy, lightness and clarity. My plan of eating is called whole foods plant-based, meaning I have meals made up of real foods such as fruits, veggies, beans, grains, nuts and seeds, and some soy products. I have not been trying to lose weight, but a by-product has been I now weigh what I did in junior high school and I enjoy excellent health.
As an expert speaker, please give us a few of your best tips for communicating better in groups.
I would say I’m a more polished, practiced speaker now that I have 2 ½ years’ experience in Toastmasters International, a world-wide group that promotes public speaking and leadership. My suggestions are:
-Make a tape while you are speaking in public. Do you use filler words such as: ah, um, so, you know? Learn to eliminate them.
-Vary your speaking voice so you do not sound monotone. I heard a physician speak recently, but had a hard time paying attention because her voice had no inflection or variety.
-Pauses are very effective ways to get your audience’s attention. It’s fine to take a breath while speaking. One of my early habits was to speak in one long run-on sentence. I had to learn to speak as if there are periods at the end of sentences–because there are.
-Use your stage to move around and include gestures. Being glued to one spot is tiring for your audience.
-Make eye contact with some of your listeners.
Give us a glimpse of your own daily habits for physical health. What does a typical day of eating and wellness look like for you?
I’ve switched to exercising in the morning. I do yoga 3 times/week, walk 45 minutes once/week and hike 90 minutes once/week. My yoga class provides stretching, heart and muscle toning along with balance movement. Since I’ve practiced for 10 years I also find it gives me peace and serenity as do my other forms of activity.
My typical first meal of the day is fresh fruit with raw oatmeal, cinnamon and spices + nuts such as walnuts or almonds. I never thought it would work, but it keeps my hunger at bay until the next meal.
Lunch is a one-pound salad with homemade dressing. It took at least 6 months to figure out something cost and time efficient as well as satisfying. I laid out specific instructions how to create this salad in our book.
Last meal of the day is a soup with a side of veggies or a stir-fried dish such as cauliflower rice or tofu + rice + veggies.
If I’m still hungry I’ll have more fruit or a small handful of nuts.
Can you share your favorite tips for those wanting to move more to a plant-based diet?
–Google the term “Meatless Monday” to get lots of ideas for how to begin leaning towards more plants.
–Attend a plant-based cooking demo or find videos on-line. The Physician’s Committee for Responsible Medicine https://www.pcrm.org/ has a 21-day vegan kickstart program which can teach you the basics.
–Borrow my ideas. Read and read some more. Many familiar meals and recipes can be tweaked to become plant-based: burritos with rice and beans, pasta with marinara and greens, veggie chili with beans, all types of soups, hummus with salad and pita. Be willing to try a new food.
-Consider fruit as a focal point for a meal and add a grain to it such as berries with quinoa. Top with nuts, seeds and shredded coconut.
What are 5 plant-based foods that you simply cannot live without?
Oatmeal, regular mixed with steel cut, has become a staple for me. I eat it raw with fruit, make overnight oats or occasionally cook it. I also use it in my coconut almond energy bars (recipe included). It’s cheap, shelf-stable and versatile.
Beans of all types. I eat them daily in my salad, put them in soups or grind them into hummus.
Nuts of all types. My favorites are walnuts, almonds and pecans. They are portable healthy fats with protein so I always carry a small bag with me to nibble on if I’m hungry. I have a few spoonfuls at my first meal of the day to provide staying power.
Tofu is a low cost versatile protein. I use extra firm in my stir fry recipe and soft in my homemade salad dressing (recipe included). Soy milk is something I enjoy in my coffee. It turns it into a latte.
Fruit. Before becoming plant-based I never ate fruit. Now it’s a must-have. I change with the seasons so I’m never bored. I also keep a stash of fruit in the freezer. In Phoenix we have loads of citrus producing trees in the winter, it’s something I look forward to.
I regularly made a traditional balsamic vinaigrette dressing that was delicious, but loaded with olive oil. I’ve adapted that recipe and substituted tofu, which is very low in fat, for the oil. The tofu gives this dressing a velvety texture while letting the other flavors blend and shine. Everyone who tastes it loves it. This is now my basic salad dressing and goes well with our big salads featured in our book 21 Days to Wealth, Well-Being, and Abundance Now! Financial Planning for a Healthier Life. The cost of this homemade dressing is about $1/16 oz.
Ingredients
Scale
1⁄2 cup balsamic vinegar
1 block soft tofu, drained (14 oz. size)
1–2 tablespoons olive oil, optional
1 tablespoon Dijon mustard
2 tablespoons soy sauce or Bragg’s Amino Acids, gluten-free
½ –1 teaspoon crushed red pepper flakes
2–4 garlic cloves, peeled
Fresh black pepper or large pinch cayenne pepper
Water, as needed
2–3 teaspoons agave, honey or equivalent amount sweetener (optional)
1⁄4 teaspoon salt (optional)
Instructions
Whip all ingredients in a blender or food processor until smooth and creamy. If dressing is too thick add a little water.
Pour into container and chill; it will continue to thicken.
Notes
*For this and any other dressing: if it seems too thin add ½–1 tsp xantham gum to thicken it while blending, it’s a tasteless white powder with essentially zero calories. This item is sold online or at Sprout’s or Whole Foods. It’s about $12 for a small bag (2 cups) of Bob’s Red Mill xantham gum, but that will last a very long time. It thickens salad dressings in about 30 seconds and keeps the ingredients emulsified.
Loading...