Numerous Health Benefits of Adopting a Plant-Based Diet – Julieanna Hever, M.S., R.D., C.P.T.

Numerous Health Benefits of Adopting a Plant-Based Diet – Julieanna Hever, M.S., R.D., C.P.T.

Dive into the transformative power of whole plant foods with Julieanna Hever, M.S., R.D., C.P.T., as she unravels the secrets to sustainable weight management and disease reversal. Discover how a diet rich in vegetables, fruits, whole grains, legumes, mushrooms, nuts, seeds, herbs, and spices is not just about living longer, but thriving with vitality. Beyond just what to eat, learn the art of listening to your body, understanding true hunger, and practicing intentional satiety. Are you ready to revolutionize your health? #PlantBasedHealing #SustainableWellness #MindfulEating

00:00 Benefits of a Plant-Based Diet
01:19 Implementing a Plant-Based Diet
01:36 Nutritional Guidelines and Personalization
02:57 Importance of Vegetables and Fungi
03:57 Nutritional Benefits of Fruits, Legumes, Nuts, and Seeds
04:55 Hunger and Satiety – Understanding Your Body
07:14 Challenges of Achieving Satiety and Weight Loss
08:48 Strategies for Controlling Eating Habits
11:09 Rejecting Calorie Counting and Macronutrient Focus
12:01 Diverse Diets and Health
14:14 Meal Timing and Frequency
17:31 Importance of Fasted State and Circadian Rhythms
18:38 Caloric Density and Food Volume
21:45 Monotony in Diet and Decision Fatigue

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Now of course I recommend eating plants there’s a million ways to lose weight there’s so many ways to lose weight and there’s lots of healthy ways to eat to lose weight but I think the healthiest way is to focus your diet on whole plant foods and so let’s talk about what that

Looks like well why a plant-based diet well a plant-based diet is the only diet that has ever been shown to actually reverse Advanced stage uh cardiovascular disease and type 2 diabetes it’s also associated with lower BMI and body fat lower overall mortality mortality from quickly it happens that quickly

Usually um it’s also associated with sustainable weight management reduced incidence of hypertension hyper lipidemia and hypoglycemia reduce risk of certain Cancers and obesity inflammatory markers I always love to say that a plant-based diet supports living longer not just living longer what does that mean a whole food

Plant-based diet I want you to eat a diet based on vegetables fruits whole grains legumes mushrooms nut seeds herbs and spices in infin tasty combinations there is no limit to how much deliciousness you can create with these core Health promoting nutrient-dense ingredients so what does that mean even

More specifically well I have to make General guidelines because I talk to public audiences and I make memes like this that I share with the world and I publish in books and um medical journals and stuff like that and so I always say that this is just a guideline it’s just

A sample just look at it but like like for instance I at 53 and 3/4 at 120 pounds don’t have the same nutritional needs as my 6’1 lineman football playing sun right so but this is for the general public so just use this as a guideline

But I developed the six daily threes as a pneumonic to determine which foods you should prioritize every day because there’s that long list of vegetables fruits so great the whole list but these are the foods that are unique nutritionally by the way if you go to my website plantbased dietician dcom all of

These memes are on there it’s with a full-on explanation so you can look at the fine print you could zoom in and look at all the little details but just a brief overview these six food groups you want to aim for about three servings a day and even though it sounds like a

Lot it’s not and I’ve done the math many many times in different different ways you still have a lot of wiggle room for a lot of different foods and adding more of whatever you want so this is just a a core like think about this as like your

Core to get all the nutrition you need the first group is leafy green and cruciferous vegetables and sometimes those overlap but those are probably the most health promoting the least calorically dense foods on the planet they’re amazing amazing amazing eat them as much as you can as much as you want

Raw and cooked one serving is one cook raw or one half cup cooked the other category is all the other colored veggies like the Reds the oranges the yellows I used to have mushrooms in there but I’ve since learned and changed it because mushrooms are so extraordinary and they’re not vegetables

They are funy I always thought they were fungi too but they are funy and they are so extraordinary for your health that I gave them their own category so all the other Reds oranges and yellows and then mushrooms are a separate category uh when I’ve looked at the research on this

And and interviewed the experts on this the going um recommendation is three different species per week I try to eat them almost every day I have I’m actually drinking mushroom tea right now I have mushrooms all the time because they are so incredible for your immune function especially and then the other

Categories fruits and then what half a cup or one piece is one serving and then legumes so any Bean peas lentils hummus should be a food group soy foods like tofu and Tempe are wonderful sources for your legumes aim for one to one and a half cups a day and the last category

Are nuts and seeds there’s a wide array of nutrients that nutrients that are very unique in nuts and seeds like L Arginine and lots of vitamin E and all these wonderful things that you really can’t find elsewhere so the there’s an abundance of literature showing one to

Two ounces of nuts and seeds a day have a lot of cardiometabolic benefits weight management benefits it’s just a really good thing to have and so I like to use those in like dressings and sauces to make our vegetables even more delicious because food is basically just a

Delivery system for sauce and why not have a nutritious a nutrient-dense sauce or dressing so that’s what I use it for that’s how I get the nuts and seasoning every day all right so that’s a plant-based diet the next part of systematizing is hunger and satiety this is not as easy as it

Sounds I like to use a scale of one to 10 so one being completely empty you haven’t eaten in a day or so you’re completely empty everything sounds delicious and I’ll talk a little bit more about that in a second but the 10 is like you’ve had Thanksgiving meal and

Then you had an extra serving of pumpkin pie and you are bold over stuffed to capacity and then some so that’s like one to 10 now I can’t tell you what that’s like because it’s all subjective and it’s all how you feel so I have my clients practice this like literally

Within during the day like before a meal during a meal after a meal when you’re driving whatever certain times a day just close your eyes touch your stomach maybe stand up at usually helps to and just go what number am I at and you learn you know thyself that’s the key to

All of this know your body get in touch with what you don’t know it’s kind of exciting and there’s so much more to learn and it’s a practice in a journey so learn where you are on the scale of 1 to 10 because it really helps especially

When it comes to satiety because I do have an amazing hack for managing hunger which we’re going to talk about in a little bit so you use that scale here it says 0 to 10 you could use 0 to 10 or 1 to 10 just it’s a subjective thing that you

Really want to get comfortable with and familiar with I use this thing called the celery stick test here’s what that means I have videos on this if you want more on this but I just think this is so helpful it helps me so you know when you’re like that full after that meal

And someone says oh what do you want for breakfast and you’re you don’t want to think about food like I don’t want to talk about food like I have my my grandma she rest in peace we were eating breakfast and she was talking about lunch and we’re eating lunch and she’s

Talking about dinner I’m like oh my gosh can’t we just eat this one meal and it was like you just don’t want to think about food when you’re that full on the flip side the hungrier you get the more delicious everything sounds right if you’re like oh what should I eat and

Then like you’re getting hungry and hungry and everything sounds start sound really amazing so I love celery I really do but it’s not something I really crave unless I’m super hungry and I’ve actually put this to the test many times especially like I’m on an airplane I’m

Like I have celery when am I really hungry and if a celery stick sounds delicious you know you’re hungry because a lot of people don’t know what true hunger really feels like you know it’s not the growling it’s not the the hangry that the you know the that stuff that’s

Not hunger that’s usually detoxification or digestive stuff it’s not true hunger so I like to use the celery stick test as a gauge now I’ve had people write to me and say well I really hate celery all the time it never sounds good okay so use an apple instead it’s just a gauge

For how hungry are you the other side of that is the satiety side and I will honestly say I think this is the most challenging thing of all of everything I say is can you can you be done now when do you know that you’re satiated because look let me

Just say this at the getg go there’s nothing fun or exciting or sexy or entertaining about losing weight you have to create a deficit all of those weight loss pills and those now those shots those zic and the semog glues they work by making you so nauseous that you

Can’t eat or if you go and have those surgeries the gastric bypass with the B the banding those make your stomach so small that you can’t eat basically no matter how you look at it the twinkie diet they calculate the calories the only way to lose weight is to create a

Deficit you’re not breaking your metabolism metabolism scals with weight you have to create a deficit to lose weight so can you stop now so you want to eat just enough you want to eat the right foods and you want to eat when is just enough so that to me takes the most

Practice but again put on that magnifying glass and really tune into that scale so that you really understand and learn yourself and then breaking the seal this is the most powerful tool I have in my armamentarium at least for myself and a lot of my clients say the same thing I

Don’t know about you but if I have one French fry I have all the french fries and if I go to a restaurant I have one bite of that bread in that basket there will never be enough baskets of bread to satisfy that desire for bread like I

Will never get enough pizza if I have a bite of a vegan pizza with all the veggies and whatever I will not have enough Pizza I just want pizza pizza pizza so I know and even if it’s a healthy broccoli I know that if I’m not

Eating right now even if I have this happened to me last week I made this delicious mushroom dish for the next day wasn’t my time to eat because I do this time restricted I’m very careful about it because it makes me feel good and sleep better and I was like I just want

To taste it because it looks so good it was a new recipe and I had one bite and there was it was gone done so I always tell myself what I tell myself is don’t break the seal just don’t break the seal that first bite it will never be the

Last fight for me know thyself if that works for you just tell yourself don’t break the seal it just helps to kind of have these little on Liners in your head and then that for the satiety the one above that is can I stop now like if I’m

Eating because I love to eat how many of you love to eat by the way the only reason I really don’t like Zoom conferences is because I don’t get to see your hands and feel your energy but anyway hopefully you’re at home and if you if you like to eat raise your hand

For me and we are all people all of us that love to eat once you start it’s really hard to stop right you want it tastes good you could hide that full feeling right it’s really easy to do that if you really like something it tastes good there’s always room for

Dessert that’s where that comes from so I play this game with myself I’m like okay can I stop now and so I will literally I’ll literally try to when I have my bowl of food I will have it in my eyeballs and then I will take a I’ll

Eat half of it slowly mindfully as much as I can and then I say can I be done now and usually I need a minute or so to distract to stop from the hand to mouth thing and I put my food aside maybe I’ll check a message or go through my

Instagram or something for a minute and then I go okay can I be done now and if no I will keep going and I will repeat that and if I can I know I’m better off to just put that away and save it for later so those are the kind of things I

Kind of work with for Hunger satiety and then monotony we’re going to talk about monotony I already okay so that’s don’t break the seal I kind of went through this already so keep calm and don’t break the seal this is what I tell myself every day okay again like I said I’m a

Heretical dietitian that doesn’t count calculate measure way I think all of that stuff is so counterproductive stressful unhelpful and especially when it comes to things like counting calories and macronutrients I call this macro confusion there is really no reason for us in 2023 to be utilizing macronutrients biochemistry terms to

Talk about food we need to bring this conversation back to food why I’ll tell you a lot of reasons why first of all there is no ideal ratio of protein carbs and fat that’s been found never it’s not done we know that diets like the o owan diet very lowfat

Diet very high carbohydrate diet very healthy one of the healthiest populations in the world ever but then on the flip side you’ve got the Mediterranean diet a very well moderately high fat diet you would consider a higher fat diet can be very healthy so what does that mean the other

Thing is oh my goodness there was an article in the 2018 Lancet Journal that concluded and made the headlines a low carb diet and a high carb diet increased mortality what does that even mean what do you do with that information like literally what do you do with that information the

Thing that makes it so confusing for everyone from the lay person to the health care professional and the researcher the nutrition researchers at the right there dealing with it every day is that um kiten from crab shells and cotton and paper and sugar refined sugar and lentils and legumes and brown rice

And fruit those are all considered carbs but they are completely different we can’t metabolize most of those right and some we metabolize they all metabolize differently it really doesn’t matter and when we look at the research when these scientists are looking at the research they’re basically extracting

Things where it could be the same carbohydrate I did this if you could see this um this is in the chuno diet this little um I kind of compared 100 grams of baked potato to 100 grams of doughnut because they have um if you look at their carbohydrates they’re almost same

57 and 63 almost the same but look at the difference in calorie and the type of carbohydrate and the fiber and the starch and the sugar there’s a vast difference in their nutritional makeup and they act very differently in the body but when you’re studying nutrition and you’re coming up with conclusions

And recommendations based on these conclusions you’re using this information that is very very misleading so I tell people to forget protein carbs and fat let’s bring the conversation back to vegetables fruits whole grains legumes mushrooms nut seeds herbs and spices because everyone knows what that means everyone knows what a broccoli is

Everyone knows what a tesu is but nobody really knows what a carb is even the experts let’s talk about time so I talked to my clients about meal frequency how often you’re eating in the Day meal volume which we’ll talk about next and um meal repetition and we’ll

Talk about that next too but when you’re talking about how frequently you eat I’ve actually since refined my guidelines since I wrote this book actually instead of giving it a window I recommend people choose the times that they eat every day and usually most people land on Feeling Fabulous making

Life easier if they eat twice a day now here’s that hack I was telling you about well wait I’ll save the hack hold on hold on this is exciting I have my clients eat these meals and you try to do it at the same time every day that’s the hack but I’ll

Explain in a second and instead of setting a window the reason I’ve modified this is for anyone that binges and I’ve had a lot of a lot of recovering binge eaters come to me or I help them recover with binge eating because there’s a lot of Mythology out

There that if for instance you you avoid fat altogether you could eat as much as you want and that perpetuates binging and it also U makes people afraid to get those essential fats that we need in our diet so I’m not a proponent of that but if you a Bing

And you know that your time is up like you have a window from let’s say 12:00 to 5: and at 5:00 there’s no more food for the day you’re going to try to get in as much as you want as you can it’s like we try to gain the system not

Because we’re trying to do anything damaging to ourselves but that’s just human psychology right like the scarcity feeling that we get so um instead of that I just have people choose two times a day to eat some people really want three if they’re really athletic and

Just want to break it up like that some people do one I prefer to eat once a day I I can’t believe I could say that but it’s been I don’t know almost a decade I’ve been saying that it just I feel better I sleep better I don’t always do

It because I’m always socializing and so I usually have that second meal but a small meal um but most people land on two meals a day so think about it most people in general wake up they have a coffee with creamer and sugar in it then they have a doughnut and then or

Whatever the breakfast is and then it’s time for din a lunch three hours later and then they’re having a little bite at the in the office break room and then they’re having a snack and then they’re having dinner and it’s like non-stop from the time you’re up until the time

You go to sleep you’re eating not only that but if you look at this picture the first time the last swallow of the last bite that you eat at a meal it still takes four to six hours after that last swallow to finish the digestion and absorption process it’s very L uh labor

And energy lergy as I was going to say labor and energy intensive to digest and absorb the body has to take a lot of resources that’s why you get cramps when you’re swimming or walking after you eat because because your blood is all in the GI tract trying to get everything

Assembled and get rid of what it what doesn’t need and put away what it does need and break everything down it’s a big job so there’s a lot of benefit and the research on fasting and then this new emerging research on Tim restricted eating is extraordinarily promising we

Are better when we have time in the fasted state so that our body can take care of all of the really important metabolic house cleaning that it needs to take care of there’s so many things that body needs to do and digestion absorption tends to get in the way so

It’s really healthy not just for weight loss because we don’t know if this is that much more beneficial for weight loss than eating the calories throughout the day but it’s very healthy to give yourself time in the fasted State our bodies are so gorgeously extraordinarily connected to these

Rhythms C these circadian rhythms these daily Cycles monthly Cycles annual Cycles seasonal Cycles it is so beautiful how our bodies are linked in and they just know how to respond and know how to do things and here comes that hack I promised you ready you can train your body when to be

Hungry so you can mitigate hunger if you choose the two or three or whatever times or one time a day that you’re going to eat and you stick to it every single day now I know this is not so easy for everyone you have to plan a

Little bit but if you could just keep 15minute window every day the same time you will not be hungry it takes about three days four days some people takes a full week to get used to it but try it if you don’t believe me it’s so powerful

And all my clients by the end of their journey and I’ve work with clients for if they have to lose 10 pounds or if they have to lose 50 pounds I’ve worked with everyone in between and and before and after that and no matter how long

You’re going for this uh most people at the end of this love eating twice a day it just becomes so much easier less cleanup less preparation less um all of it it just makes life simpler and so they end up sticking it two times a day

Too so just pick the same times and watch I eat at 11:00 a.m. every day by 10: a.m. I’m really hungry I’m really hungry but I’m fine the rest of the day so then I drink I drink tea I’m always sipping my tea I have coffee in the

Morning I drink water sparkly water you could drink anything without calorie and stay in that fasted State it’s really quite powerful okay let’s talk about volume you’ve probably heard in this conference a lot of talk about calories density and that’s one of the benefits of a whole food plant-based diet most of

Those food groups especially namely the vegetables the fruits the whole grains the legumes and the herbs and spices are very low calorie density nuts and seeds and are not so much right they’re a little bit more dense but we’re only having one to two ounces of them a day

Anyway so it’s very easy to push on those stretch receptors and feel satiety with whole plant foods and if you just think about it every time you take a food and you start taking things apart by the way all of these images are on my website so visit me at plant-based

San.com and you can read more about this stuff if you’re interested um if you take something for instance like a grape let’s say you take out the water now you’ve got a raisin so it’s more concentrated and then let’s say you take out the fiber and you end up with grape

Juice now it’s just goes right through you right and it’s the same calorie or more calories it’s more concentrated and it’s less fiber and less satiety so that’s why you want to stick to the wholest version possible that’s why we say Whole Food plant-based not just

Plant base which is the term that Dr T call and Campbell brilliantly coined many years ago so here’s four ways to use caloric density in a practical logistical sense that I talked about in the book volumize you know you’re Plumping up your meals with more veggies and mushrooms and

Fruits because those are very low calorie density so you get all that volume without the calorie maximize you make those Foods the main attraction like a stuffed mushroom or you know a salad or um whatever just a way to like however you can make those low density

Foods which is pretty much almost all my recipes the main ingredients are these low calor like vegetable forward vegetable heavy mushroom heavy that kind of thing and then prioritize you’re minimizing the foods with a high caloric density right so the nuts and seeds become your dressing or sauce or you

Know if you’re having tofur Tempe just becomes a little bit of the the little the little centerpiece right the little just we’re minimizing it but we’re including them because of the nutrition and all those other things but they’re not the main star and then recognizing

Is going back to honing in on hunger and satiety because when those stretch receptors are triggered by the volume by the fiber really uh it tells your brain that it’s full and there is a little lag time between that feeling getting to your brain so you want to give yourself

Eat slowly Che things that we all need reminding of time and time again and then monotony this is not a nutrition thing it’s kind of an anti- dietition thing really because we’re always about like eat variety but variety is really important important for the long term

And for health long term but well first of all most of us are creatures of habit anyway and we mostly eat the same Foods anyway everyone like anyone around I just ask anyone most of us stick to the same meals the same Foods over and over and over again but there’s something

Magical for weight loss to hone in on monotony and here’s why Brian wanting’s work has been really interesting and he’s basically concluded that we make about 200 food decisions a day Okay so should I have breakfast should I put cream in my coffee should I all the should I have

At Eminem all the 200 decisions a day that’s a lot of mental space the second thing is if you’ve ever gone through your social media feed and you’re looking and all of a sudden all these Foods pop up and oh it just plants that little seat in the back of your brain

Like oh that looks good oh I can make that oh I can veganize that oh how would I it just you start thinking about food and the more you think about food the harder it is to be in a Deficit N