Vegetarian, Vegan & Raw Foods
WHAT’S ON YOUR PLATE?

Judy Rienzi RN, MS

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As evidence mounts in favor of plant-based diets, it becomes increasingly clear that in order to prevent disease, Americans must change their dietary habits. “According to the World Health Federation, over 70 percent of all deaths in the US are diet related.” (Susan Silberstein, PhD; Hungry for Health) How did we get to such a state?

One of the best seminars I’ve heard was given by Douglas Lisle, PhD, coauthor of the book The Pleasure Trap. The Industrial Revolution began just a little over 200 years ago. As a result, processing of food and food packaging changed the face of the American plate. “By the late twentieth century, the average American could obtain a tasty meal high in sugar, fat and salt in exchange for a few minutes’ wages without ever setting foot outside of his or her car”. These foods are cheap, fast and tasty, tantalizing our taste buds and making them extremely addictive.

We no longer forage for food, but our hunter/gatherer instinct directs us to seek out dense, high calorie foods. Supermarkets, fast food drive through, and restaurants abound. Food is everywhere. Most Americans eat out a few nights a week, and the family meal is becoming a thing of the past. When asked, most people, especially children, will tell you fruits and vegetables “just don’t taste good”.

We lived off the land for thousands of years. In just a short amount of time, we changed our culture. “But one to two centuries are a mere drop in the proverbial evolutionary bucket-hardly enough time for our genes to adapt to this dramatic departure from long established dietary patterns”. (Susan Silberstein PhD; Hungry for Health). These changes in dietary habits contributed to the development of chronic diseases such as cancer, heart disease, diabetes, arthritis and osteoporosis, to name a few.

There is no doubt that a diet high in fruits and vegetables can prevent and combat chronic illness. In the fight against cancer, Johns Hopkins University recently published a newsletter that states: “A diet of 80% fresh vegetables and juice, whole grains, seeds, nuts and fruit help put the body into an alkaline environment. Eat some raw vegetables 2-3 times a day”. It goes on to recommend avoiding red meat, milk, and sugar. Other organizations support this finding. Dr. Osborne, who co-authored the Strang Cancer Prevention Cookbook, estimates as many as 30% of cancer deaths are related to poor diet. The American Institute for Cancer Research and the Center for Advancement in Cancer Education both agree and advocate a move toward a plant based diet.

Dr. Dean Ornish and Dr. Caldwell Esselstyne, Jr. have documented the most successful heart disease reversal programs using a plant based, vegan diet, low in fat. On the prevention side, high fruit and vegetable consumption increases antioxidant and vitamin levels in the blood, which decreases homocystein, a risk factor for heart disease.(Samman et al,2003.Journal of Nutrition)

What makes these plant foods so powerful? Phytonutrients, or plant chemicals, vary with each plant. But eating a variety of these greens gives you antioxidants, bioflavanoids, indoles, enzymes, chlorophyll, and much more. For example, the cruciferous family of vegetables such as broccoli, kale, collards, cauliflower and brussel sprouts, contain indoles which have powerful anti-cancer properties.Chlorophyll is a wound healer and blood builder. The increase in amount of fiber a diet rich in fruit and vegetables give, helps rid the body of excess hormones.Raw food diets have become popular recently. Proponents of raw foods claim cooking destroys the natural occurring enzymes in foods which are vital to good health. Typically, this diet is an uncooked, vegan diet

Our food choices are influenced by our culture, religion, and social environment. The decision to change a lifestyle is not easy. Many health professionals will disagree with such “extreme” diet methods, claiming they are unhealthy. In the late 90’s, the American Dietetic Association issued a position statement on vegetarian diets. Planned properly, vegetarian diets can meet the nutritional requirements necessary to support good health. Consult with a nutritionist before changing your diet, especially if you decide on a vegan or raw diet. Just as there are many unhealthy foods, there are many unhealthy vegetarian foods. And if you are living with a chronic illness, always consult with your physician.

The debate about what constitutes a healthy diet is still on. But one thing that is not being debated, is our need for fruits and vegetables. Perhaps it takes more time to plan and prepare, but the rewards are well worth it. I often hear people tell me they don’t have time for wellness. We can take the time now or we can spend our time and money later in life, in physician’s offices and on prescription medications.

The choice is yours.

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