Does Plant-Based Mean Vegan?

🌱 What does a ‘plant-based’ diet really mean?

I just saw this headline: “Evidence Suggests Plant-Based Diets Reduce Cancer Risk.”

But it turns out that plant-based means different things to different people (and to different researchers 🧐).

One recent study found that the healthy gut microbes in vegans also appeared in omnivores who ate more plant foods—meaning that eating more fruits and veggies makes a difference even without eliminating meat 🥩🥦

Plant-based diets can mean:

✨ vegan

✨ vegetarian

✨ omnivore

The most extensively researched plant-based diet is the Mediterranean Diet, which includes 🫒healthy fats like olive oil and nuts, 🐟moderate amounts of lean proteins like fish or poultry, 🥗and at least ⅔ of the plate coming from fruits, veggies, and plant foods.

So, why do plant-based diets reduce the risk of cancer?

It could be any of these things:

✔️ a healthier microbiome

✔️ lower inflammation and oxidative stress

✔️ better blood sugar regulation

✔️ fewer processed foods

The point is that ⭐️ food quality matters and you don’t need to be vegan to get the health-promoting benefits of a plant-based diet.

Are you tired of complicated and confusing nutrition information?

The truth is that the same basic principles will never change:

Our bodies crave whole and nutrient-dense foods.

This is the foundation we start from with all our patients, tailoring personalized plans based on each individual’s unique needs.

If you’re ready to finally understand what your body needs to feel good, head over to our website to schedule your first visit! 🌱

Why (and How) to ‘Eat the Rainbow’ 🌈

Did you know that the colors in fruits and veggies are a reflection of the unique phytonutrients and antioxidants they contain—and these compounds work hard to protect your health.

Here’s a quick guide to what those vibrant colors can do for you:

❤️ Red

Example: Tomatoes 🍅

Packed with lycopene, which supports the heart, prostate, and skin.

🧡 Orange

Example: Carrots 🥕

Full of beta-carotene, which converts to vitamin A for eye health.

💛Yellow

Example: Onions 🧅

Provides allicin, a compound that supports immune function.

💚 Green

Example: Spinach 🥬

Rich in chlorophyll, which supports detoxification and boosts energy.

💙 Blue/Purple

Example: Berries 🫐

Contain anthocyanins, powerful antioxidants that promote brain health.

Different colors = different phytonutrients = whole-body health.

You don’t need to eat all the colors in a single meal, but a great goal is to eat the rainbow over the course of each day.

Your energy, sleep, hormones, and metabolism will thank you.

What’s your favorite color to eat? Let me know with an emoji below 🌈

4 Easy Ways to Eat More Fruits & Veg

Raise your hand if you feel the activities are ramping up since getting back to school and work this fall?

It’s easy to use “busy” as an excuse to eat on the run or to make less healthy choices, but it doesn’t have to be that way.

Here are some tips to make sure you (and your loved ones) can be munching on fruits & veggies no matter your schedule.

1️⃣ Wash & Chop in Advance

Take a small block of time on Sunday (or each evening) to wash and chop veggies like peppers, carrots, and celery to store in the fridge. This makes it just as easy to grab those as it is to grab a snack from the pantry!

2️⃣ Set Fruit Front & Center

Place fruits that stay out on the counter, like apples, oranges, and bananas, in a bowl that stays front and center. That way when you or any of the kids pass through, they’ll be easy to grab.

3️⃣ Carry a Cooler Bag

Keep a small lunch box or cooler bag at the ready so you can throw in some chopped fruits and veggies to carry along on your errands, carpools, or park dates. This works when out and about by yourself or with kids.

4️⃣ Pack Lunch

Eating out for lunch often means fewer fruits and veggies. Packing your lunch is one of the surest ways to eat more produce through the middle part of your day. Plus, you’ll save time and money.

So much of habit formation has less to do with what’s going on in your brain and more to do with the environmental cues around you.

The reason these ideas ☝️work is because they leverage the power of your environment to make it just as easy to eat fruits and vegetables as it is to eat packaged or processed food.

Are you in?

Comment with your favorite fruit or veggie emoji! 🍓🥦🍉🥕

Don’t Miss This Superfood!

Can we talk for a quick sec about chard?

Don’t pass this beauty by in the produce section!

Coming from the same plant family as spinach and beets, chard is a green leafy vegetable and one of nature’s superfoods. 

Some call it Swiss chard (although it didn’t originate in Switzerland) or rainbow chard (because its stalks can be green, yellow, or bright pink). 

Here are some of its incredible health benefits:

🥬 Excellent source of vitamin K—for blood clotting and healthy bones

🥬 Good source of magnesium—for muscle relaxation and healthy blood pressure

🥬 Good source of vitamin C—to support body collagen and immune function

🥬 High in antioxidants—like beta carotene, lutein, and zeaxanthin 

Chard has a mild flavor and is delicious sauteed or boiled. Just remember that the stalks are much thicker than the leaves and require a bit more cooking time to soften up. 

Drop me a comment—do you have a favorite way to prepare chard?

#foodasmedicine #leafygreens #rainbowchard #nutritiontips