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Hi Everyone!

When I decided to go plant-based 4-1/2 years ago, I hated cooking. Although it took some time, I  slowly turned into a cook, and now really enjoy it (though not every day!) It saves a lot of money and I eat far healthier and more varied meals.

Whether you cook or not, read "What Type of Eater Are You?" below, for ideas on how to fit plant-based eating into your life.

Dr. Allen was featured this Monday on the More Show, Las Vegas' Fox morning TV show! He talked about the health effects of the change to Daylight Savings Time. Check out the video clip here.

Enjoy the newsletter and our spring-like weather!


Warm regards,

Stans Slaats
 
Plant-Based Nutrition Specialist
Dr. Allen Wellness & Medical Center
sslaats@doctorallenwellness.com
702-754-4900

Upcoming Events

 
Plant-Based Eaters Meeting

March 22, 6 to 8 PM
Join this fun meeting where we share experiences on plant-based eating, even if you are just curious!
 


Free Q&A on Opioid Dependence
 
April 5, 6 to 7 PM
Healthy refreshments will be served.
 


Dr. Allen's In-Depth Weight Loss Class
 
April 19, from 6 to 9 PM
$25 per person. The class will include a cooking demo and tasting. You take home the lecture notes and recipe.

 

For more information or to reserve your spot, please call us at 702-754-4900.

For additional upcoming events, please check our website.

What Type of Eater Are You??
by Stans Slaats
 
You've decided to give a whole foods, plant-based (WFPB) diet without oil a try, but how do you translate that into a meal?

Changing to a plant-based diet can be intimidating for a number of reasons. I used to eat out frequently or ate packaged foods, because I did not enjoy cooking. Of course, the more home-cooked food you eat, the healthier you will be, so it pays to cook at home. For many reasons, that doesn’t work for everyone. No matter which real-life situation below best describes you, here are some suggestions:
 
  1. I’m willing to give it a try, but I don’t know where to start!
Start by participating in a challenge, which will give you the help and motivation you need. Engine 2 has a free 7-Day Challenge. For a longer version (better, in my opinion), check out Physician’s Committee for Responsible Medicine’s 21-Day Kickstart. PlantPure even has a 21-Day Standard Jumpstart and 21-Day Premium Jumpstart, where they deliver everything to you, including the food, cookbook, DVD, and more! 
 
  1. I want to clear the bad foods out of my kitchen and stock it with healthy foods.
Watch the Engine 2 Kitchen Rescue on Netflix or Amazon and get the unhealthy food out of your house, so you won’t be tempted. Watch Plant-Based Kitchen Makeover videos on YouTube. There are five videos and they only take a few minutes each.
 
  1. I can cook, but I don’t have time.
Try Purple Carrot. They deliver the pre-measured ingredients and recipes and you cook them. Watch how Mary McDougall uses convenience foods like precooked rice, canned beans, and frozen vegetables to make simple meals, inexpensive meals that don’t require a lot of time.
 
  1. I like to cook, and want to explore recipes at my leisure (without having to pay for them)
The public library has lots of WFPB cookbooks. Remember that “vegan” is not what you are looking for! Use the keywords “whole foods, plant-based, oil free” in your search to find the best books or websites. Even then, check that recipes do not use oil. And every day, there are more websites dedicated to the WFPB lifestyle. Here are just a few:
  1. Engine 2: http://engine2diet.com/recipes/
  2. Dr. McDougall has thousands of recipes: https://www.drmcdougall.com/health/education/recipes/
  3. Happy Herbivore has easy recipes: http://happyherbivore.com/recipes/
  4. T. Colin Campbell Center for Nutrition Studies: http://nutritionstudies.org/recipes/
  5. Forks over Knives: http://www.forksoverknives.com/recipes/
  6. Fat Free Vegan Recipes: http://fatfreevegan.com/
  7. Fat Free Vegan Kitchen: http://blog.fatfreevegan.com/
  8. Straight Up Food: http://www.straightupfood.com/blog/recipe-index/
  9. Plant-Based Katie: http://www.plantbasedkatie.com/project/recipes/
  10. Dreena Burton’s Plant-Powered Kitchen: http://plantpoweredkitchen.com/recipe-page/
 
  1. I hate to cook and I’m on a small budget
Food costs are lower for plant-based eaters, although the real savings come from lower medical expenses. Check out these articles that give you tips on how to stock your pantry on a budget, plus meal suggestions and recipes:
Plant-Based Food Guide: How to Eat Well on a Budget
Plant-Based on a Budget: How I Ate Well on $5 a Day
Cheap or Expensive? The REAL Truth about Plant-Based Diets
 
  1. I cook, but I need someone to help me plan menus.
Check out healthy recipe programs, such as Lighter or Happy Herbivore’s Meal Mentor, or Forks Meal Planner. These programs give you weekly menus and shopping lists. They show you how to efficiently batch-prep food on the weekend, so your meals are ready for your busy week. They all have free trial periods.
 
  1. I cook, but I need inspiration once I’m at the grocery store!
Check out the Forks over Knives and Dr. McDougall Mobile Cookbook apps. For $4.99, you get hundreds of recipes with photos, ingredients, and shopping lists.
 
  1. I would like to become an accomplished plant-based cook
Think about taking the Food over Knives on-line cooking course by Rouxbe. Over a 3-month period, it will teach you lots of basic techniques, and give you lots of recipes. I took this course; it’s a lot of fun and I learned a lot. My knife skills really improved, which makes cooking faster and much more fun! Note: wait until this class goes on sale, which happens periodically.
 
  1. I hate to cook, so I'd like to order prepared meals.
There are more and more meal delivery services that will ship WFPB meals right to your door. Check out PlantPure Food, Forks over Knives, or Kitchen Therapy
 
  1. I travel a lot, so I need to find healthy dining options when I’m out of town.
When I traveled for work every week, the first thing I would do after landing, was hit the supermarket for fresh fruit and healthy breakfast items. That way, I could avoid the unhealthy hotel breakfasts.

I found dinner options using the $3.99 HappyCow App to find vegan, vegetarian, and veg-friendly restaurants and stores around the world. You can also use Yelp, Open Table, and similar apps, using the search term vegetarian or vegan. Remember that doesn’t necessarily mean WFPB and oil-free, but it’s a great place to start!

Feel free to ask waiters to prepare new combinations of vegetables, beans, rice, etc. that are already on the menu as part of other meals. Even in the tiniest towns, you can manage to make it work. Tell them that your doctor has you on strict “no-oil” orders, or that you are allergic to oil, otherwise, they will often use oil anyway. Don’t be afraid to send it back if it’s not prepared the way you asked!
 
  1. AND, if you've read this far, but you are not yet ready to dive in 100 %
Dr. Craig McDougall offers this recommendation: “Add around 1,000 calories of legumes, whole grains, and starchy vegetables to your everyday routine. These starchy foods keep you full and satisfied, so you’ll naturally eat less of the animal products and processed foods that are making you sick.”
 

Cherry Chocolate Chip Bliss Balls
 
These chocolate chip treats are delicious and easy to make. They should be a special treat (so don't go overboard), but they are far better for you than traditional cookies or candy bars.

They store well, so they are ideal for lunch box treats, quick snacks, potlucks, and picnics. 
Check out this Forks over Knives recipe here.
 

Dr. Allen was recently featured on the DocPreneur Podcast.

Listen to the interview, during which he talks about his own health journey and participating in the Hollywood documentary "Eating You Alive".

 
Apricot Blossoms
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