A holistic approach to nutrition
BoxerBrawler
Posts: 2,032 Member
For the past few months I've been studying holistic nutrition. More specifically, a 100% whole food plant sourced nutrition plan. I don't like to call it Vegan because let's face it... anyone can deep-fat fry some green beans and call it vegan!
I have eliminated all animal sourced products (meat, fish, dairy, eggs) and everything processed or with added (un-natural sugars) from my diet. I didn't take baby steps, I just got up on Monday morning and started my journey. It began as a 30 day challenge to myself. Being a licensed nutritionist I feel that it's extremely important to personally experience different nutrition plans, exercises, foods, fads, and do thorough research on diets and supplements. How can I possibly council and advise people on their nutrition if I haven't experienced it myself right?
When I say research I don't mean that I use Google or WebMD either, I read legitimate text books and publications by renowned doctors and pharmacists. I read medical journals and white papers.
Of course I make my own determination based on the information presented to me and I keep in mind the source e.g., anything backed by a profitable organization, big pharma or any conglomerate that has ties to government, media or lobbyists I only take with a grain of salt. There are billions of dollars being made (and to be made) out there in the nutrition industry. Ads and fads are presented to us fast and furiously through a variety of media channels and most people get to a point where they just throw their hands up in the air out of sheer confusion, and give up, and buy into all of these products. Anyway, I digress...
For the past 26 days I have following a 100% clean and plant based diet. I have been critically studying the food labels of each item I purchase... honestly it's much easier to just buy whole foods with no label. By the third day into this plan I had lost several LBs, sounds fishy I know, but I attribute that to water weight, toxins and most likely inflammation that I was unaware of even having. I have my own set of numbers and measurements as proof to myself but have no scientific data to provide.
I am not going to go into detail here but I've experienced the following improvements. This is unbiased as I made sure not to read anything about what to expect as I didn't want a placebo effect.
Increased energy, increased clarity - thought process, no stiffness or aches or pains, increased range of motion, increased flexibility, decreased appetite (most likely because vegetables have a lot of fiber and water), taste... I feel as if it's the first time in my life I have ever tasted food. The simplest and most plain thing, like a slice of raw cucumber, is absolutely the best thing I've ever tasted, all food tastes like this now. My portion sizes have increased but my calorie counts have decrease. More bang for the buck. My grocery bill went down because I am not buying meats or many things in bags or boxes. I absolutely sleep like a baby and when I wake up I feel truly refreshed and energized. My mind is clear and my stress level has decreased, I have no cravings or wants or needs for any specific type of food or sugar or sweets or carbs or anything of the kind. All day long my body feels sustained and satisfied. I don't experience any bloat what so ever after eating and I don't have to play tricks on myself like drinking a bunch of water to fill up before a meal.
I kept tracking my macro's for a while but soon realized that by the end of each day the numbers just worked themselves out. I no longer had to plan which proteins, fats or carbs I needed to consume to hit my numbers.
I learned that while yes, my carbs went up (obviously), that vegetable and plant based carbs make me feel amazing... clean, effective and efficient fuel for my body, my muscles and my brain!
So that's it for now.
My 30 days is up this coming Tuesday and I have no intention on going back to my original nutrition plan. I would strongly encourage anyone looking for a change to give this a try, even if only for a few days.
And no, I am not posting this for selfish reasons, I just thought I'd share my personal journey. I sincerely hope it can help someone who might be looking for a change to their routine. In the land of confusion (internet resources), it's sometimes helpful to hear a first hand account. Just because it worked and is working for me doesn't mean it will work for everyone and it hasn't been super-easy, but it's been worth it.
Thanks for reading.
I have eliminated all animal sourced products (meat, fish, dairy, eggs) and everything processed or with added (un-natural sugars) from my diet. I didn't take baby steps, I just got up on Monday morning and started my journey. It began as a 30 day challenge to myself. Being a licensed nutritionist I feel that it's extremely important to personally experience different nutrition plans, exercises, foods, fads, and do thorough research on diets and supplements. How can I possibly council and advise people on their nutrition if I haven't experienced it myself right?
When I say research I don't mean that I use Google or WebMD either, I read legitimate text books and publications by renowned doctors and pharmacists. I read medical journals and white papers.
Of course I make my own determination based on the information presented to me and I keep in mind the source e.g., anything backed by a profitable organization, big pharma or any conglomerate that has ties to government, media or lobbyists I only take with a grain of salt. There are billions of dollars being made (and to be made) out there in the nutrition industry. Ads and fads are presented to us fast and furiously through a variety of media channels and most people get to a point where they just throw their hands up in the air out of sheer confusion, and give up, and buy into all of these products. Anyway, I digress...
For the past 26 days I have following a 100% clean and plant based diet. I have been critically studying the food labels of each item I purchase... honestly it's much easier to just buy whole foods with no label. By the third day into this plan I had lost several LBs, sounds fishy I know, but I attribute that to water weight, toxins and most likely inflammation that I was unaware of even having. I have my own set of numbers and measurements as proof to myself but have no scientific data to provide.
I am not going to go into detail here but I've experienced the following improvements. This is unbiased as I made sure not to read anything about what to expect as I didn't want a placebo effect.
Increased energy, increased clarity - thought process, no stiffness or aches or pains, increased range of motion, increased flexibility, decreased appetite (most likely because vegetables have a lot of fiber and water), taste... I feel as if it's the first time in my life I have ever tasted food. The simplest and most plain thing, like a slice of raw cucumber, is absolutely the best thing I've ever tasted, all food tastes like this now. My portion sizes have increased but my calorie counts have decrease. More bang for the buck. My grocery bill went down because I am not buying meats or many things in bags or boxes. I absolutely sleep like a baby and when I wake up I feel truly refreshed and energized. My mind is clear and my stress level has decreased, I have no cravings or wants or needs for any specific type of food or sugar or sweets or carbs or anything of the kind. All day long my body feels sustained and satisfied. I don't experience any bloat what so ever after eating and I don't have to play tricks on myself like drinking a bunch of water to fill up before a meal.
I kept tracking my macro's for a while but soon realized that by the end of each day the numbers just worked themselves out. I no longer had to plan which proteins, fats or carbs I needed to consume to hit my numbers.
I learned that while yes, my carbs went up (obviously), that vegetable and plant based carbs make me feel amazing... clean, effective and efficient fuel for my body, my muscles and my brain!
So that's it for now.
My 30 days is up this coming Tuesday and I have no intention on going back to my original nutrition plan. I would strongly encourage anyone looking for a change to give this a try, even if only for a few days.
And no, I am not posting this for selfish reasons, I just thought I'd share my personal journey. I sincerely hope it can help someone who might be looking for a change to their routine. In the land of confusion (internet resources), it's sometimes helpful to hear a first hand account. Just because it worked and is working for me doesn't mean it will work for everyone and it hasn't been super-easy, but it's been worth it.
Thanks for reading.
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Replies
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Glad you found something that worked for you! It's always good to experiment with your diet and see what really works for each individual person.
That being said, could you put a few paragraph breaks in this? Pleeease?0 -
LOL- educated people always showing off..
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I'm glad it worked for you, but I'll stick to eating meat along with my veggies and grains.0
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I am not saying it works for everyone. It just worked for me and I wanted to share in hopes that maybe it would help someone else.0
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Can I ask what "toxins" you got rid of (specific names please)? Also, what inflammation did you have? How did you reach that conclusion?0
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Glad you found something that worked for you! It's always good to experiment with your diet and see what really works for each individual person.
That being said, could you put a few paragraph breaks in this? Pleeease?
Done! Sorry I didn't do it in the first place. I just had all of these thoughts and wanted to get them out lol!
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Michael190lbs wrote: »LOL- educated people always showing off..
Yeah, that's a real productive comment added to what could be a good informative discussion. Thanks for your input.0 -
Can I ask what "toxins" you got rid of (specific names please)? Also, what inflammation did you have? How did you reach that conclusion?
Toxins such as added sugars that I may not have been aware of. We know that sugar goes by so many names. Hidden chemicals and binders (like wood pulp), that go by different names used in the processing of various foods.
The list is long but some names that come to mind are:
Pesticides like Diphenylamine, Thiabendazole, Pyrimethanil, Chlorantraniliprole, Acetamiprid, BHA (Butylated Hydroxyanisole) & BHT (Butylated Hydroxytoluene) These common processed food preservatives have been declared carcinogens by the International Agency for Research on Cancer. They’re also accused of disrupting hormones and impacting male fertility.
Recombinant Bovine Growth Hormone (rBGH/rBST)
Sodium Aluminum Sulphate and Potassium Aluminum Sulphate - Used in processed cheese products, baked goods, and microwave popcorn, among other packaged goods, these ingredients are linked to adverse reproductive, neurological, behavioral, and developmental effects.
Bisphenol-A (BPA) - Found in food and beverage can linings, this hormone-mimicker is suspected of promoting breast and prostate cancer, reproductive and behavioral problems, obesity, and diabetes.
Sodium Nitrite/Nitrate - Used in deli foods like processed meats, these preservatives are linked to many types of cancer. Beware of “uncured” and “no added nitrites/nitrates” products. They often use celery juice instead, which is high in nitrates.
Heterocyclic Amines - These carcinogens form when natural substances found in meats and fish react together in high temperatures like those found during grilling.
Acrylamide - Formed by cooking or frying starchy foods like potatoes and grains at high temperatures, acrylamide is a carcinogen.
Brominated Vegetable Oil - Used in fruit-flavored drinks and sodas, animal studies found high doses of this toxin led to reproductive and behavioral problems.
Dioxins - These highly toxic pollutants accumulate in fatty foods and are linked to cancer, liver damage, birth defects, and endocrine and immune disruption.
And of course GMOs
As for the inflammation I have no proof other than how I feel. My joints, muscles, etc. feel extremely flexible and don't need as much warming up prior to doing various exercises and activities. My movements seem fluid. Also since my goal is not to lose weight, something had to attribute to the weight loss. Other than water and toxins I am assuming there was additional water/inflammation build up in my joints.
Hope this helps.0 -
Is there anything in that list that you couldn't avoid and still eat animals?0
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I by and large eat a whole foods diet...I also consider meat, poultry, and fish to be whole foods.0
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cushman5279 wrote: »Can I ask what "toxins" you got rid of (specific names please)? Also, what inflammation did you have? How did you reach that conclusion?
Toxins such as added sugars that I may not have been aware of. We know that sugar goes by so many names. Hidden chemicals and binders (like wood pulp), that go by different names used in the processing of various foods.
The list is long but some names that come to mind are:
Pesticides like Diphenylamine, Thiabendazole, Pyrimethanil, Chlorantraniliprole, Acetamiprid, BHA (Butylated Hydroxyanisole) & BHT (Butylated Hydroxytoluene) These common processed food preservatives have been declared carcinogens by the International Agency for Research on Cancer. They’re also accused of disrupting hormones and impacting male fertility.
Recombinant Bovine Growth Hormone (rBGH/rBST)
Sodium Aluminum Sulphate and Potassium Aluminum Sulphate - Used in processed cheese products, baked goods, and microwave popcorn, among other packaged goods, these ingredients are linked to adverse reproductive, neurological, behavioral, and developmental effects.
Bisphenol-A (BPA) - Found in food and beverage can linings, this hormone-mimicker is suspected of promoting breast and prostate cancer, reproductive and behavioral problems, obesity, and diabetes.
Sodium Nitrite/Nitrate - Used in deli foods like processed meats, these preservatives are linked to many types of cancer. Beware of “uncured” and “no added nitrites/nitrates” products. They often use celery juice instead, which is high in nitrates.
Heterocyclic Amines - These carcinogens form when natural substances found in meats and fish react together in high temperatures like those found during grilling.
Acrylamide - Formed by cooking or frying starchy foods like potatoes and grains at high temperatures, acrylamide is a carcinogen.
Brominated Vegetable Oil - Used in fruit-flavored drinks and sodas, animal studies found high doses of this toxin led to reproductive and behavioral problems.
Dioxins - These highly toxic pollutants accumulate in fatty foods and are linked to cancer, liver damage, birth defects, and endocrine and immune disruption.
And of course GMOs
As for the inflammation I have no proof other than how I feel. My joints, muscles, etc. feel extremely flexible and don't need as much warming up prior to doing various exercises and activities. My movements seem fluid. Also since my goal is not to lose weight, something had to attribute to the weight loss. Other than water and toxins I am assuming there was additional water/inflammation build up in my joints.
Hope this helps.
But how are you determining that your body build up any of those said toxins? Did you get blood work? Do you have any medical test?
Also, how or what did you do to establish a baseline to measure against? It's fairly well known that anytime someone actively makes changes in their diet for the better (more nutrient dense foods, etc..), there is a placebo effect involved too.
Congrats on finding something you like though.0 -
cushman5279 wrote: »Can I ask what "toxins" you got rid of (specific names please)? Also, what inflammation did you have? How did you reach that conclusion?
Toxins such as added sugars that I may not have been aware of. We know that sugar goes by so many names. Hidden chemicals and binders (like wood pulp), that go by different names used in the processing of various foods.
The list is long but some names that come to mind are:
Pesticides like Diphenylamine, Thiabendazole, Pyrimethanil, Chlorantraniliprole, Acetamiprid, BHA (Butylated Hydroxyanisole) & BHT (Butylated Hydroxytoluene) These common processed food preservatives have been declared carcinogens by the International Agency for Research on Cancer. They’re also accused of disrupting hormones and impacting male fertility.
Recombinant Bovine Growth Hormone (rBGH/rBST)
Sodium Aluminum Sulphate and Potassium Aluminum Sulphate - Used in processed cheese products, baked goods, and microwave popcorn, among other packaged goods, these ingredients are linked to adverse reproductive, neurological, behavioral, and developmental effects.
Bisphenol-A (BPA) - Found in food and beverage can linings, this hormone-mimicker is suspected of promoting breast and prostate cancer, reproductive and behavioral problems, obesity, and diabetes.
Sodium Nitrite/Nitrate - Used in deli foods like processed meats, these preservatives are linked to many types of cancer. Beware of “uncured” and “no added nitrites/nitrates” products. They often use celery juice instead, which is high in nitrates.
Heterocyclic Amines - These carcinogens form when natural substances found in meats and fish react together in high temperatures like those found during grilling.
Acrylamide - Formed by cooking or frying starchy foods like potatoes and grains at high temperatures, acrylamide is a carcinogen.
Brominated Vegetable Oil - Used in fruit-flavored drinks and sodas, animal studies found high doses of this toxin led to reproductive and behavioral problems.
Dioxins - These highly toxic pollutants accumulate in fatty foods and are linked to cancer, liver damage, birth defects, and endocrine and immune disruption.
And of course GMOs
As for the inflammation I have no proof other than how I feel. My joints, muscles, etc. feel extremely flexible and don't need as much warming up prior to doing various exercises and activities. My movements seem fluid. Also since my goal is not to lose weight, something had to attribute to the weight loss. Other than water and toxins I am assuming there was additional water/inflammation build up in my joints.
Hope this helps.
But how are you determining that your body build up any of those said toxins? Did you get blood work? Do you have any medical test?
Also, how or what did you do to establish a baseline to measure against? It's fairly well known that anytime someone actively makes changes in their diet for the better (more nutrient dense foods, etc..), there is a placebo effect involved too.
Congrats on finding something you like though.
Thanks!
I think I mentioned a couple of times that I have no scientific numbers in which to prove my claim here. I do have measurements and weight numbers and I know how I feel. I think I also mentioned that I avoided a lot of information so I would have that "Placebo effect". Maybe I wasn't specific enough. No, I did not have blood work and I get a set of baselines every Monday, but the baselines again involve measurements, strength, weight and body comp stats. I "Assume" I had some build up of toxins because as careful as I was I was still consuming a lot of the products that contain hidden chemicals and there's just no other way to explain the change I'm experiencing, the change in my numbers, the change in my senses. I know it doesn't mean much unless there is real proof behind it and I wish I could present you with a note from my MD but I can't so... again, I just wanted to share my personal experience, take it with a grain of salt. Thanks!
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cwolfman13 wrote: »I by and large eat a whole foods diet...I also consider meat, poultry, and fish to be whole foods.
Of course they are! Wild caught, grass fed, organic meat, poultry, fish, eggs are definitely whole foods! Just because I chose plant-based doesn't mean that I don't also agree whole food animal products are ok too.0 -
Need2Exerc1se wrote: »Is there anything in that list that you couldn't avoid and still eat animals?
I am sure there is! Just have to know what you're buying and where it was sourced from, how it was raised, what it was fed, etc. Even with plant foods it's important to know the source-seed and how/where it was grown. Nothing is a guarantee and it's hard to tell who is being honest about their method.0 -
I just really feel awesome and wanted to share the good vibes for a change instead of the struggles
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Thank you for sharing your story0
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cushman5279 wrote: »Need2Exerc1se wrote: »Is there anything in that list that you couldn't avoid and still eat animals?
I am sure there is! Just have to know what you're buying and where it was sourced from, how it was raised, what it was fed, etc. Even with plant foods it's important to know the source-seed and how/where it was grown. Nothing is a guarantee and it's hard to tell who is being honest about their method.
Unless of course you are the one raising it.
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cushman5279 wrote: »cwolfman13 wrote: »I by and large eat a whole foods diet...I also consider meat, poultry, and fish to be whole foods.
Of course they are! Wild caught, grass fed, organic meat, poultry, fish, eggs are definitely whole foods! Just because I chose plant-based doesn't mean that I don't also agree whole food animal products are ok too.
I doubt you'll ever find grass fed poultry/eggs. Some birds are herbivores but most raised for meat are not.0 -
Need2Exerc1se wrote: »cushman5279 wrote: »Need2Exerc1se wrote: »Is there anything in that list that you couldn't avoid and still eat animals?
I am sure there is! Just have to know what you're buying and where it was sourced from, how it was raised, what it was fed, etc. Even with plant foods it's important to know the source-seed and how/where it was grown. Nothing is a guarantee and it's hard to tell who is being honest about their method.
Unless of course you are the one raising it.
That's the BEST my brother has his own chickens and gets the BEST eggs ever! 0 -
Need2Exerc1se wrote: »cushman5279 wrote: »cwolfman13 wrote: »I by and large eat a whole foods diet...I also consider meat, poultry, and fish to be whole foods.
Of course they are! Wild caught, grass fed, organic meat, poultry, fish, eggs are definitely whole foods! Just because I chose plant-based doesn't mean that I don't also agree whole food animal products are ok too.
I doubt you'll ever find grass fed poultry/eggs. Some birds are herbivores but most raised for meat are not.
The search continues hahaha!0 -
Need2Exerc1se wrote: »cushman5279 wrote: »cwolfman13 wrote: »I by and large eat a whole foods diet...I also consider meat, poultry, and fish to be whole foods.
Of course they are! Wild caught, grass fed, organic meat, poultry, fish, eggs are definitely whole foods! Just because I chose plant-based doesn't mean that I don't also agree whole food animal products are ok too.
I doubt you'll ever find grass fed poultry/eggs. Some birds are herbivores but most raised for meat are not.
This.
The term you're looking for is "pastured"0 -
cushman5279 wrote: »Need2Exerc1se wrote: »cushman5279 wrote: »Need2Exerc1se wrote: »Is there anything in that list that you couldn't avoid and still eat animals?
I am sure there is! Just have to know what you're buying and where it was sourced from, how it was raised, what it was fed, etc. Even with plant foods it's important to know the source-seed and how/where it was grown. Nothing is a guarantee and it's hard to tell who is being honest about their method.
Unless of course you are the one raising it.
That's the BEST my brother has his own chickens and gets the BEST eggs ever!
I like knowing where my eggs come from but honestly I can't tell a difference in taste from store bought.0 -
Thanks for sharing your experience.
Interesting you have an MMA avatar. There have been several fighters who've followed a plant-based diet and cited faster recovery from training, among other benefits. There is a boxer who is fighting this weekend (I believe) named Timothy Bradley who eats plant-based during training and his stamina is absolutely freakish. But then you have a boxer like Mayweather who is in a class by himself and re-fuels with Popeye's Chicken after training sessions.
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Back when you were tracking your macros at the beginning, what were they?0
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ClubSilencio wrote: »Thanks for sharing your experience.
Interesting you have an MMA avatar. There have been several fighters who've followed a plant-based diet and cited faster recovery from training, among other benefits. There is a boxer who is fighting this weekend (I believe) named Timothy Bradley who eats plant-based during training and his stamina is absolutely freakish. But then you have a boxer like Mayweather who is in a class by himself and re-fuels with Popeye's Chicken after training sessions.
Yeah there are a lot of boxers and fighters who follow a plant based diet. I think they get a lot of attention because everyone assumes you can't build or repair muscle without protein and no one understand how a plant based diet can provide protein and all of that. I can say that my stamina and even my agility is off the charts since I've been refueling with a plant based diet. Plus I mentioned that my range of motion and flexibility seems to have increased which is awesome for my kicking and reach! Yes, Mayweather is in a class all by himself! LOL! I think he eats Popeye's Chicken for the royalties! He's a business man before he's a fighter and I believe he'd eat anything for a contract! LOL!0 -
lemurcat12 wrote: »Back when you were tracking your macros at the beginning, what were they?
Carbs @ 40% (110g)
Fat @ 30% (20g)
Protein @ 30% (31g)0 -
cushman5279 wrote: »lemurcat12 wrote: »Back when you were tracking your macros at the beginning, what were they?
Carbs @ 40% (110g)
Fat @ 30% (20g)
Protein @ 30% (31g)
Wait... can I not math? That's only 744 kcal0 -
cushman5279 wrote: »Of course I make my own determination based on the information presented to me and I keep in mind the source e.g., anything backed by a profitable organization, big pharma or any conglomerate that has ties to government, media or lobbyists I only take with a grain of salt.
I hope you're taking everything else with a grain of salt as well. Some of the most-cited (by non-academics) studies are terrible. The China Study, for example, is some of the worst "science" available related to plant-based diets, and the data in the "study" actually shows exactly the opposite of what the authors claim.
It's entirely possible to be healthy on a plant-based diet. It's entirely possible to be healthy on an omnivorous diet. If health is your goal, then everything you're doing is pointless. If the ethics involved in using animals for food is what's driving you, then you're doing everything right.
Also, if epigeneticist Dr. Rhonda Patrick isn't among your sources, she should be.
Good luck.
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BecomingBane wrote: »cushman5279 wrote: »lemurcat12 wrote: »Back when you were tracking your macros at the beginning, what were they?
Carbs @ 40% (110g)
Fat @ 30% (20g)
Protein @ 30% (31g)
Wait... can I not math? That's only 744 kcal
The ratios are all kittened up too0 -
FunkyTobias wrote: »BecomingBane wrote: »cushman5279 wrote: »lemurcat12 wrote: »Back when you were tracking your macros at the beginning, what were they?
Carbs @ 40% (110g)
Fat @ 30% (20g)
Protein @ 30% (31g)
Wait... can I not math? That's only 744 kcal
The ratios are all kittened up too
Thanks. I though my brain had blown a gasket.0
This discussion has been closed.
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