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Hi Everyone!

It looks like we finally have a cooler weekend ahead of us! With less heat in the kitchen, I look forward to doing some cooking to top up my frozen meal supply. If you need some inspiration, check out "If I Go Plant-Based, What Will I Eat?" below. There are so many great recipes to be found online. The next paragraph has lots of ways to find recipe websites you may not be familiar with. 

For those newsletter subscribers who are new to plant-based eating, here is some basic info:

Enjoy the newsletter and the cooler weekend!

Warm regards,

Stans Slaats
Plant-Based Nutrition Specialist
Dr. Allen Wellness & Medical Center

Upcoming Events

Plant-Based Eaters Meeting (free)
September 27, 6 to 7 PM
Join this fun meeting where we share experiences in plant-based eating, even if you are just curious!

For more information or to let us know you're joining us, please call 702-754-4900.

For additional upcoming events, please check our website.
Our Smell on a Plant-Based Diet

by Stans Slaats
Worried that eating plant-based may make you less attractive to the opposite sex, perhaps from the side effects of onion, garlic, beans and such? Actually, the opposite appears to be true: numerous studies show that plant-based eaters smell better to others, and for a variety of reasons.

When you no longer consume animal foods, the noxious odor of sulfur-containing amino acid breakdown products (far more common in meat) decreases greatly. Much of the offensive odor of flatus (farts) is caused by tiny amounts of these sulfur-containing gases. But these offenders don’t all leave the body in the form of farts; they are also absorbed back into the blood stream and leave the body in our breath, sweat, and our urine.

Although beans get a bad rap, a 2011 study showed that your body quickly adjusts to eating more beans. Thirty-five percent of bean-eating subjects reported increased flatulence during the first week, but that dropped rapidly to 15% by the 3rd week, 5% by the 5th week, and only 3% by the 8th week. If beans still bother you, Dr. McDougall suggests sprouting them as a way to dramatically decrease the sugars (raffinose and stachyose) that result in the production of gas.

Dairy is another gas-causing culprit, even in those of us who are not lactose-intolerant. Dr. Michael Greger has an interesting post on what makes our farts smelly, if you want to get to the "bottom" of things.

What about the smell of our skin and sweat? NPR reports on a new Australian study that showed women preferred the body odor of men who ate a non-meat diet. Scientists believe sweat can signal the state of our health to potential mates and that's why plant eaters are the winners.

As you adopt a plant-based diet, your gut bacterial population will change in many beneficial ways. The species that are most health-promoting thrive on eating all those plants, the increased fiber, and even beans. Those species that are harmful die off, because they are no longer being fed their preferred (animal) foods. Your body adjusts quite nicely as a result. As an added bonus, this change in gut bacteria is an important reason why you soon no longer crave those foods you thought you could never live without.
We really are what we eat…. Or, perhaps more accurately, we are what our gut bacteria eat.


If I Go Plant-Based, What Will I Eat?

Patients often ask this question... They are afraid they'll only be able to eat tofu and wheat grass (cardboard and grass clippings).

Nothing could be further from the truth! I eat a far greater variety of foods now than I ever did before going plant-based! I love what I eat and will never go back to eating animal products. I feel too good!

The number of whole foods, plant-based, no added oil recipes on the internet (and elsewhere) is huge and growing all the time. Just search for "whole foods, plant-based, oil-free recipes" and you will find a treasure trove.

One plant-based future RD (registered dietitian) shares her daily meal ideas on Instagram. Clicking through her colorful photos is a great way to see some examples of plant-based meals. Many photos include recipes. Click here to get some inspiration.

No-Oil Falafel

This recipe is from the above Instagram page. Elle Fricke writes: "If you haven’t made your own falafel, you need to try it! It’s super easy and way healthier than the deep-fried kind you can get in a restaurant. I like it in pita bread with tomato, onion, lettuce and hummus!"
3 cups Chickpeas 
1 cup Chopped White Onion
2 teaspoons Garlic Powder 
1 cup Parsley Leaves
1 cup Cilantro Leaves
2 cups Leafy Greens
2 tsp Turmeric (or Cumin, depending on your seasoning preference)
1/2 cup Flour

Combine ingredients in a food processor, and blend until smooth. Spoon onto baking sheets and bake at 400F for 20 minutes, flipping once halfway through cooking.

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