Bridge to Wellness
February: Use plant power to fuel your body
by Sophia Speroff, MPH, RD
What is plant-based eating?
A vegan diet is entirely plant-based; it excludes meat, fish, dairy, and eggs. Vegetarians also eat a plant-based diet but may include dairy and eggs. A flexitarian sometimes eats meat, poultry, or fish but mostly sticks to plant foods. “Plant forward” is a style of eating that emphasizes plant-based foods but is not limited to them.
Benefits of plant-based meals
Eating more plant-based foods, including fruits, vegetables, and whole grains, has been found to improve heart health. Whether you’re considering eating less meat or giving it up entirely, benefits are clear: reduced risk of cardiovascular disease, lowering cholesterol and blood pressure, and improved overall well-being. Many studies found that eating more fruits and vegetables daily—specifically blueberries, apples, pears, grapes, citrus fruits, and leafy greens—had a beneficial impact on blood pressure and cardiovascular disease; in fact, the more veggies eaten, the greater the risk reduction.
Meat and processed meats are often loaded with cholesterol, saturated fat, and sodium, which contributes to poor heart health.
Vegetables, fruits, beans, and legumes tend to be lower in calories and higher in fiber, which help you feel full. Additionally, they lower blood pressure and LDL (bad) cholesterol, reduce risk of diabetes, and help maintain a healthy weight, which can lower your risk of heart disease.
Make good choices
A meatless meal doesn’t automatically translate to a healthier meal. Make sure meat isn’t replaced with highly processed meat substitutes, refined carbohydrates, or deep-fried veggies. It’s possible to benefit by solely reducing consumption of animal foods and adding high-quality, nutrient-dense plant-based foods. Even if you’ve eaten a poor diet half your life, adding plant foods as an adult can reduce risk.
Making the change
A moderate change to protect your heart, such as reducing animal food intake by one serving per day and replacing it with legumes or nuts as your protein source, can have a positive impact on your health. Focus on eating more plants and healthier animal products and reducing intake of processed foods by trying the following:
- Make a weekly meal plan.Plan incremental changes. If you eat a vegetable with dinner, add a second serving by adding fruit to breakfast. Once established, add a third serving, maybe a salad at lunch. When planning dinner meals each week, experiment with one meatless meal option.
- Get creative with prep and recipes.Search for some enticing vegetarian recipes that are easy to prepare. Mix up a smoothie, simmer some soup, or toss a salad.
- Sneak them in.Sneak extra veggies into salads and soups; add berries to whole-grain breakfast cereals and snacks. Try replacing white rice or bread with brown rice or whole-grain bread.
Think plant forward to protect your heart. Bon appetite!
Upcoming SAWC and wellness-related Community events:
- Open Air Market of Stockbridge holds monthly winter markets on the second Saturday each month through April at the Presbyterian Church in Stockbridge, 11am-2pm. Variety of local food and goods available for purchase.
- Check out free, on-demand WAVE shuttle bus to Chelsea. For more information or to make a reservation: 734-475-9494. org
- Stockbridge Community Outreach Fresh Food Distribution for anyone who needs food—no registration required. Just show up: Jeruel Baptist Church parking lot, second Monday each month, 4-5pm. Curbside pick-up. For information: 517-851-7285.
- For fitness info check out the Stockbridge Wellness Center: https://www.stockbridgewellness.org/, 517-851-4486
- Find info, resources, and connections at https://www.onebigconnection.org/
5 Healthy Towns Foundation’s newest endeavor—helping nonprofits in the five towns of Stockbridge, Chelsea, Grass Lake, Manchester and Dexter get the word out about their services and events and connecting you with information you need about mental health, housing, physical fitness and more. (To add your group’s info to the site, email matt@5healthytowns.org.)
Sources:
The right plant based diet for you (health.harvard.edu)
The power of a plant-based diet for heart health (mayoclinic.org)
The Power of Plant-Based Eating (heart.org)
This column is sponsored by the Stockbridge Area Wellness Coalition (SAWC). Sophia Speroff is a Registered Dietitian (RD) of 10 years with her master’s in public health, currently working at St Joseph Mercy Hospital in Chelsea as a community RD. She has an athletic and competitive side, staying active training for triathlons and half marathons. In her free time, Sophia likes to hike, folk dance and garden.
