I’ve received many questions about eating a plant-based diet, any my healthy plant-based weight loss. a few personal questions, and my thoughts on a few different topics. I answer a few personal questions, including my age, height, and weight. I also share my thoughts on a few different topics, including alcohol, being oil free or SOS free, Dr. Goldner’s protocol and more!
HOW OLD ARE YOU?
35 – I’ll be 36 this summer
HOW TALL ARE YOU?
5 foot 7 and a half (171.45 cm)
HOW MUCH DO YOU WEIGH?
I weigh between 135-140 pounds (61-63.5 kg)
ARE YOU SOS FREE (SALT, OIL, SUGAR FREE)?
SALT – I don’t use salt while cooking and I don’t use the salt shaker often. However, I love hot sauce, so I do consume quite a bit of sodium that way. I try to get salt and sugar free condiments when possible, but still purchase items with salt and sugar in them from time to time.
OIL – I don’t keep oil in the house and I am oil free day to day. I will occasionally have a restaurant meal or vegan treat that might have oil in it.
SUGAR – I don’t keep sugar in the house, but I do use natural sweeteners like date syrup and maple syrup. (Date syrup is preferable – it’s just dates and water blended.) As mentioned above, I do I try to get salt and sugar free condiments when possible, but still purchase items with salt and sugar in them from time to time.
If you’re looking for SOS free condiments and dressings, you can make your own sauces at home. Check out some of our printable sauce recipes here (mostly SOS free): https://plantfitmeg.com/category/sauces-dressings/
A company that also makes sugar free (and mostly oil free) sauces is Good Food for Good. They also use organic ingredients. Most of their products are oil free, but always double-check labels to be sure. We love the ketchup and bbq sauce.
WHY OIL FREE?
Oils are extremely calorie dense and most plant-based doctors advise against consuming oils. When I consulted with a plant-based doctor, she advised me to be wary of oils and minimize them as much as possible.
Some more information about oils:
- Dr Greger – https://nutritionfacts.org/topics/oils/
- Dr Esselstyn – https://www.dresselstyn.com/site/faq/
- Jeff Novick RD – https://jeffnovick.com/RD/Articles/Entries/2011/3/6_The_Myth_of_Moderation_Pt_2__The_Impact_of_Just_A_Little_Oil!.html
- Julieanna Hever RD – https://plantbaseddietitian.com/avoiding-oils/
Please note that different plant-based health professionals may have slightly different recommendations when it comes to oils – extra virgin olive oil (EVOO) in particular. Some say NO OIL. Some say EVOO is a yellow light food or that it is ok in moderation. I recommend consulting with a plant-based health professional to discuss your individual needs and/or doing your own research.
THOUGHTS ON ALCOHOL?
I don’t drink alcohol very often. Alcohol is not health promoting, so I generally avoid it. That being said, I do have a drink a handful of times per year. Alcohol is also empty calories, so it can lead to difficulties with weight management. My husband, Chris found that when he reduced the amount he was drinking, he was able to lose weight much more easily.
More on alcohol:
- Dr. Greger – https://nutritionfacts.org/?s=alcohol
- Dr. Thomas Campbell – https://nutritionstudies.org/alcohol-16-reasons-to-rethink-your-drink/
THOUGHTS ON INTERMITTENT FASTING?
I don’t do intermittent fasting or time-restricted feeding. I find what works best for me is to tune into my hunger and fullness cues as much as possible. I eat when I’m hungry and stop when I’m full. That being said, there can be benefits to intermittent fasting and some people love to do it. If you love it and it works for you, I think that’s awesome. You should continue to listen to your body and do what works for you!
More on intermittent fasting:
- Dr. Greger – https://nutritionfacts.org/?s=intermittent+fasting
HOW TO START A FITNESS ROUTINE – RUNNING IN PARTICULAR?
- start slow – use an interval timer to start with 30 seconds of running and 1 minute of walking
- gradually increase the intervals over time (1 minute to 1 minute, 2 minutes to 1 minute etc…)
- try to get out for a run 2-3 days per week to find a rhythm and gain momentum
- track your progress to stay motivated
- fuel your runs – drink enough water and eat enough to fuel yourself before and after a run
- warm up and cool down
DO YOU EAT HIGH FAT PLANT FOODS?
Yes. I eat ground flax and/or chia seeds daily for omega-3s. Otherwise, I don’t make higher fat plant foods a focus of my daily diet, but I do consume avocados, guacamole, nuts, and nut butters from time to time. I don’t typically snack on nuts, but I sometimes use them in recipes. I also love natural peanut butter, so I like to have it on whole wheat toast or in our chocolate peanut butter energy balls from time to time.
It should be noted that in the beginning of my health and weight loss journey, I ate high fat plant foods more often. I ate natural peanut butter on toast a couple days a week and had nuts and dates for snacks. I was still able to make progress since I was coming from a heavily processed standard American diet. Eating higher fat plant foods can hinder your weight loss progress, but they can also be a healthy part of a whole food plant-based diet. Do what works for you!
HOW LONG DID YOU DO DR. GOLDNER’S PROTOCOL? WHAT DID YOU EAT?
I followed Dr. Goldner’s protocol for about 2 months. I often had a green smoothie in the morning, a salad with salsa and guacamole at lunch time, and zucchini noodles with raw marinara sauce. I did try other salad dressings over time and even had a raw Thanksgiving with raw stuffing and raw apple pie. I drank coffee in the beginning, but gradually lost a taste for coffee and stopped drinking it for a while. Then I gradually reincorporated cooked foods. I now eat a Whole Food Plant-Based (WFPB) oil free diet – vegetables, fruit, legumes, whole grains, nuts, seeds, and spices. I have eliminated animal products and avoid processed foods as much as possible.
If you’d like more information about my weight loss, you can check out: Weight Loss FAQ, and How We Lost Over 100 lbs. Remember that there are many ways to eat a healthy whole food plant-based diet. Experiment and find what works best for you based on where you’re coming from and what your goals are.
If you have more questions, feel free to ask in the comments below. I’ll be happy to answer your questions or write another frequently asked questions blog post for you.