14 - Getting Started with Plant-Based Eating w/ Rosemary Logue
Thanks for tuning in to another episode of the Slim & Satisfied podcast with me, Dafna Chazin. In today’s episode, I sat down with Rosemary Logue, a registered dietitian with over 30 years of experience with nutrition and wellness. She works in the weight loss industry and participates in the Ornish Lifestyle Medicine Program to reverse heart disease. She and I discuss one of her fortes, plant-based eating.
What is Plant-based Eating? What are the benefits?
It’s simple, really—eat more plants! This means consuming fruits, vegetables, and whole grains in their most natural state. We should be filling up 75% of our plate with these things. Rosemary breaks down some of the benefits of a plant-based diet:
- It can prevent (or even reverse) heart disease
- Reduce the risk of cancers associated with hormone imbalance
- Lower blood pressure
- Lower lipid profiles
- It can improve overall emotional wellbeing
In addition to these benefits, eating a plant-based diet can help push out other unhealthy foods. As Rosemary says, no one got here because they ate too many vegetables. Animal products can disrupt our digestive health and cause an imbalance in the bacteria of our gut. Women tend to deal with these issues especially. By eating a plant-based diet, some places in the world even see less infertility and hormone-related issues.
How to get started
Rosemary shares some tips on how to get started eating a plant-based diet.
- Add bulk to your meals with whole grains and legumes. This will also add protein and fiber, adding to your fullness.
- Try using “bowls” as meals. Fill up a bowl with healthy, non-starchy vegetables and use animal products as more of a condiment.
- Take time to shop and prepare your food. Carve out that time every week and start to include it in your routine.
- Lower the cost of fresh produce by going to misfit vegetable websites and have them delivered every week.
- Just eat more plants!
The Ornish Lifestyle
Rosemary explains that the Ornish lifestyle isn’t only your diet, it’s the amount you exercise, how well you manage stress, and how much support you feel. For people with heart disease specifically, the lifestyle is able to hone in on fat, as the diet is less than 10% fat. But even if you don’t have heart disease, you can still feel the benefits of moderation.
What you’ll learn in this podcast
In today’s episode, Rosemary shares with us some insight and information regarding plant-based eating, its benefits, and how to get started. She also gives some tips on how to eat more plants while still consuming all the nutrients our bodies need to function properly.
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