Quik Q & A
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Nutrition Know-How
- Joining the Juicing Wagon?
- To Thrive or Survive - Which Would YOU Rather Do?
- The grass is rarely greener on the other side - with or without a chronic disease
- Quick Q & A: How does one eat out, stay oil-free and vegan?
- Quick Q & A: How do you avoid excessive insulin levels on a high carb plant-based diet?
- Get Skinny Mini! Strut Your Stuff in that Polka Dot Bikini!!
- Case Study: Detecting Food Sensitivities
- Quick Q & A: Nutrition for the kiddos!
- Plant-Based Options for Autoimmune (AI) Diseases
- How to Break a Fast and Detect Food Sensitivities - Without Getting Sick
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{ 61 comments… read them below or add one }
Hi Elisa,
Over the past week and a half I’ve started eating a vegan diet based on reading Dr. Fuhrman’s book “Fasting and Eating for Health” to see if it will help my Rheumatoid Arthritis. My question is: When switching over to a vegan diet, can you experience physical symptoms as a sort of withdrawal? I’ve been having a headache and some other bodily aches and pains since shortly after starting this and wonder if it could be related.
Thanks for your help!
Beth
Yes, you’re exactly right Beth. You are going through withdrawal which may result in symptoms such as headache, fatigue, body aches, irritability and agitation to name a few. This is a great sign! It means your body is responding to healthier foods and detoxing from your previous diet. Hang tough and it will pay off.
Hey Elisa,
I have been using coconut oil religiously lately. I put it in my hair, on my skin, I cook with it and I injest it by itself. I’ve read a few articles that its good for the digestive system, can help fight diseases, and can help promote weight loss. Also, the fats in it are good fats that your body quickly uses as energy ,so it doesn’t get stored in the body. I was wondering what your take on coconut oil was. Is injesting it really a good idea? Thank you!
~Britanny
External use of coconut oil is fine for softening skin/hair etc. externally, however I don’t recommend oil consumption. Use avocado, seeds and nuts as sources of fat. Coconut oil is rich in saturated fat and devoid of essential fatty acids so there’s really no need to consume it. If you enjoy the flavor use shredded coconut (the whole food form) on dessert or in fruit whips. Eating oil (which is processed) to promote weight loss will not result in weight loss. 1 Tbsp. of oil contains 120 empty calories that will jeopardize your results. Focus more on whole foods, fruits, veggies and less on oil in general.
Hi Elisa
A quick question for those who need to consider fish oil capsules for more direct access to EPA/DHA; do you consider Krill oil to be a better option with its omega 3′s bound to phospholipids
Many thanks
Tony
Hi Tony – Most people only need a very small amount of DHA/EPA, about 100 mg per day. I do not think it’s nutritionally critical whether it comes from fish oil or krill oil, provided both are from quality manufacturers and highly purified. I think the vegan DHA (from algae) is more sustainable AND environmental friendly. Now their is vegan EPA available too, which has been added to my favorite product of DHA Purity.
Hi Elisa!
I’m currently in my first year of university and I’m deciding between becoming a dietician or a Registered Holistic Nutritionist. Are they really that different? I always believed they had opposing food philosophies.
Thanks, love the site!
Laura R.
Hi Laura – Thanks for your kind feedback. I’ve fielded this question many times.
Yes, they are different in their food philosophies, but there is overlap. Registered Dietitians, on the whole, have a more recognizable credential to academic and government bodies, as well as employers. RDs receive a minimum of 5 years of education, including a 1-year clinical internship where they complete rotations in the clinical, community and food service/management sectors of nutrition. RDs are recognized by Medicare, receive their degrees from accredited universities across the country, are registered by the American Dietetic Association, and are licensed professionals in most states.
Registered Holistic Nutritionists (RHNs) are professionals who receive their degrees or certifications from a limited number of universities or schools in the US (or Canada). These programs are not well regulated, and can be anywhere from 3 months to 4 years in length. These schools are not all accredited by the US Department of Education. They are registered by the Holistic Nutrition Credentialing Board, and can be members of the National Association of Nutrition Professionals. Most Joint-Commission accredited hospitals will not employ RHNs. RHNs are not recognized by Medicare, they are not recognized by the U.S. Dept. of Labor, and are not licensed professionals.
Practically, I would imagine it would be easier to gain secure employment as an RD versus a RHN. RDs often work in healthcare, government or food service companies, with salaries, benefits, etc… while RHNs often work independently.
Now that is not to say that both professionals do not contribute worthwhile information, or that either one is the ‘right’ nutrition professional. It depends on the goals of the student or patient. Speaking generally, RDs focus more on science and evidence-based nutrition, while RHN’s will focus on basic applied nutrition with holistic concepts – which is a very young science, and thus, not yet completely accepted by other health professionals.
Personally, I do not see the two as being mutually exclusive and I recognize valuable concepts in each. This is obviously a rather complicated topic, but this has already become a lengthy response so I’m going to bring it to an end! I hope that helps to answer your question.
Attended lectureX2 of Dr.Joel Furhman about eating healthy and and exercizing..Joined Gym -work at it 3 or 4 time a wk for 2 wks. 45 min at a time and eat lots of his recommended salads…..Lost about 8 lbs in those two week.I feel great.. My signs of diabetes is disappearing quickly..Am I missing something?????Thanks
Nice work Walt! I can definitely offer many more nutritional tips, plus additional diabetes considerations. If you would like some personal feedback in a quick and affordable manner, consider calling me with this option.
Hi Elisa-
What a wise path you chose to wellness! I’ve been on the wellness path for along time now-diagnosed with Fibro 14 years ago and MS type neuro symptoms 5 years ago. No diagnosis by neurologists-but chronic lyme according to the rogue lyme docs. I’ve been on a furhman like diet for 6 months. Prior to that all organic/local/gluten free etc etc. I have had some improvements and some new symptoms as well. In all doing better, but no miracles and my recent bloodwork shows low hemoglobin and hematocrit. I’ve had historically low ferritin my entire life, even when eating red meat but never low hemoglobin. Any thoughts? What have you seen for hemoglobin and iron levels on this type of diet? My WBC was low before and remains low. Also curious what you’ve seen with people with muscle and neurlogical autoimune issues on this type of diet. Thank you!
Hi Selma! Happy to have you on a similar path. Check out this post for some iron info. Here’s another useful link: http://vndpg.org/articles/Iron-and-Zinc-Bioavailability-in-Vegetarian-Nutrition.php. It’s hard for me to give specific advice without more information. As for muscle/neuro issues in regards to a WFPB diet, I’ve seen both improve significantly first-hand.
Hi! I am a vegetarian dietitian]. I will be doing a presentation at work for other dietitians about vegetarian and vegan diets [mainly vegetarian]. I have the “vegan for life” book which by dietitians and is great. But, I WISH there was a meta analyses of all vegetarian studies which is peer reviewed – which could give me specific facts. Any references for me???? Also, the ADA, BDA etc, they have a statement on vegs diets – but not exact guidelines. Like, some sources say maybe the protein guidelines for vegans should be higher as non animal protein is harder to digest. Iron….is it a little higher of a requirement for vegs??? I wish they would start to consider vegs in dietary guidelines. Wow. So not 3 sentences. Sorry!
Hello fellow veg RD! Def check out VNDP.
Another question. How do/did you inspire people to change their diet and lifestyles?? It’s very easy when people are motivated and come to you. But when they are referred to you, but not motivated…. Damn. Ain’t easy! Any tips?
Educate, educate, educate!!!
one more question-just saw your 3 sentence limit! sorry for the last post! How do you consume enough calories on your autoimmune type diet– smoothie, salad, cooked greens/veggies for dinner, more fruit. I am on a similar diet but include starchy veggies ad dinner i.e potatoes, wintersqash etc and lots of fruit to maintain my bodyweight at around 111lbs.
Thanks!
Those are key components but whole grains, nuts/seeds, beans, legumes, squash, etc… are all included on a WFPB diet as well. I weigh 110 and maintain just fine. If you sign up for my mailing list, you’ll get a feel for what I emphasize fairly quickly.
Hives since June, sometimes really bad – disappear during the day, reappear at night – not environmental – tried elimination diet once, no help – I follow E2L – antihistamines help sometimes, sometimes not. Blood revealed chronic urticaria. Tried acupuncture, no help. Going nuts – any ideas? 5’7, 119.5 pounds this morning.
Susan have you had any food testing done? There are many options out there, but here’s one you might start with since it targets many foods and spices used on ETL: http://meridianvalleylab.com/food-allergy-testing/extended-foods-a-panel/
I am in my mid 40′s. What combinition of fruits and veggies will benifit me most for long lasting energy by way of juice ing? And the same for cleansing.
Thanks for your help,
Musa Krigger
Green juices and smoothies are best because they’re loaded with nutrients, but not overly sweet. I suggest a 1:3 ratio of fruit to non-sweet veggies (1 fruit: 3 non-starchy veggies.) Carrots would be considered a sweet vegetable because they have a higher glycemix index. Use these rules and you’ll keep your blood sugar more even keeled while obtaining all the benefits.
I read both posts about dealing with rheumatoid arthritis….trust me on this one…..YOU are on the correct path….I’ve been there….stay the course!!!
Thanks for sharing Paul! I’d love to feature your experience in an interview on my blog sometime if you’re ever interested. Email me
elisa@eaturveggies.com
Hi Elisa,
I’m still following a vegan diet for my Rheumatoid Arthritis, and it’s been 2.5 months. What is your experience (with yourself or with clients) of alcohol and sugary fruits (bananas, pineapples, mangoes, dates) provoking symptoms in people with autoimmune disorders?
Thanks,
Beth
Beth, the vegan aspect is helpful in reducing inflammation in the body, which is crucial for any disease. However, there are other pro-inflammatory foods such as sugar, alcohol and processed foods to consider as well. This is why vegan junk food is not helpful. It’s vital to consume high nutrient whole foods instead. Sweet foods with a high glycemic index, such as banana, pineapples, mangoes and dates, should be kept to a minimum in order to reduce inflammation in your body. I personally have trouble with pineapple (mouth ulcers) and any alcohol (migraines, mouth ulcers, flares). Continue to fine tune your diet and you’ll continue to make improvements overall.
What fruits and veggies are the highest in vitamin D and C? I was recently diagnosed with Lupus early this month and have also discovered that i am anemic as well. I caught a cold on Friday and having been trying to fight it still by not taking any cold medicine since i didn’t want it to mix with my medication. Is there a chart that says what fruits and veggies have what type of vitamins in them?
Hi Danielle – sorry to hear about your lupus diagnosis, you’ve come to the right place! Vitamin D is not found in food, you must obtain that from the sun and supplementation. I suggest taking 2,000 IU D3 daily. Vitamin C is in many fruits and veggies so it’s best to eat a variety of these whole foods. I suggest making green smoothies and fresh juice to help get over your cold quicker. Rich sources of vitamin C are listed here and peacounter.com is a useful tool as well.
I’d like to do an elimination diet to treat my lupus nephritis, but I’ve been told that I shouldn’t start with a fast due to the meds I’m on. How should I start the diet – what should I eat and not eat – and how long should I do it before slowly adding one food at a time? I’m currently vegan, gluten-free, processed food free, and I avoid oil, but I still feel occasional slight burning on the sides of my legs and in my ankles. Thanks!!
Hi Bianca – check out this post for information about an elimination diet. I suggest a permanent diet and lifestyle change to manage and potentially reverse your lupus nephritis. Definitely check out my GLOW program if you want guided and educated through this process.
Thanks! I had previously read that post, which is why I was asking how I should do it if I’m not coming off a fast, since that post describes the process of reintroducing foods, but not the process prior to that if you don’t do a total fast. I agree and have been making this a total lifestyle change, as I have been following Fuhrman for the last 2 years and McDougall more recently (I use their cookbooks, etc.) and I have seen really great results. They both have minor differences in their elimination diets so I was curious to see what you recommended as far as what foods to eat and not eat and for how long before introducing the other foods one by one.
Bianca – Even though that post discusses coming off a fast, you would still follow the same recommendations that are listed there. You want to reduce your diet to the wild rice, squash, stewed greens and green beans as described. If you find you have questions along the way, don’t hesitate to give me a buzz on Tipmeet Talk. I’d be more than happy to guide you through the process as needed!
Oh I see. Thanks!
I’m interested in a healthy vegetarian/ vegan plan that can work within the guidelines of my food addiction food plan. No sugar, no flour. Would like to reduce blood pressure, chol, and inflammation. Also heal liver, enzyme levels high.
Hi Lee – Great news! I can help you with all those aspect of your diet/lifestyle. Definitely consider working with me here, so we can get you all squared away.
Just watched Fat, Sick & Nearly Dead (LOVED IT!)… can I safely juice fast while breastfeeding? Thank you Elisa!
I would suggest saving lengthy juice fasts for post-breastfeeding but you could do a brief 1 day cleanse in the meantime. Any longer and I would recommend supervision. I suggest starting with a short cleanse anyways. The beauty of juicing is that you consume many nutrients, so your breast milk will have plenty of nourishment for your baby. You might even find that your breast milk comes in fuller. If it goes well, you can always repeat again. Call me on Tipmeet Talk and we can discuss more specifics such as supplementation, cleanse prep, and easing back to solids.
Hey Elisa, I’m trying to track down a recipe for creamed Kale and garbanzo beans that I was pretty sure I saw on your site… but I can’t find it!?! Maybe it was a contributor… I’m not sure. It was recently though… do you have any idea what I am talking about! : )
Thanks,
Melissa
Here it is! Festive Kale & Chickpea Medley with Cashew Sauce. FYI, you can access recipes by using the “Start Here” tab on the navigation bar. Hope that helps!!
Thanks! That is it!!! Guess my eyes weren’t working yesterday… I looked all over the site for it. Can’t wait to try it! : )
Melissa
No worries, I went: start here -> recipes -> dinner to locate it. Enjoy!!
is it fine to eat plain brown rice cakes or are they harmful?i eat a strict nutrient dense diet(Eat T Live/ Mcdougall hybrid) of lots of dark leafy greens,salads,huge variety of non starchy veg,legumes,fruit,squash .organic plain unsalted brown rice cakes are my treat but i eat them daily. no weight to lose .i am lean and petite,avid exerciser.
Organic brown rice cakes are fine, choose as few ingredients as possible. It sounds like you’re making great choices overall.
Would you reccomend earning Dr. Colin’s Certificate in Plant Based Nutrition to a lay person as a starting point interested in pursing a career in nutrition ? Thank you.
Yes and no. The certification is useful to a lay person, but I recommend a degree in nutrition for pursuing a career. There’s too many people out there practicing based on brief certifications alone, which adds to the perpetual confusion of deciphering accurate nutrition information. With that said, the cert is worth taking to ensure that nutrition is indeed a field you want to pursue at a more advanced level.
What is your personal medication, vitamin, & supplement routine?
Hi Alyssa – What an interesting question! I should do a post on this on more detail, but here’s my brief answer:
-No daily meds
-0.5-1.5 mg prednisone currently for chilblains on fingers and toes (during winter only)
-60 mg Allegra as needed (environmental allergies)
-Supplements
-MVI with iodine, zinc, B12, minimal calcium and no folate, copper or iron
-2,000 IU vitamin D3 daily
-0.5 mg DHA daily
-probiotic daily
what are the foods a person should avoid if they are on dialysis?
Hi Doreen,
Sorry for the delay, your question got lost in the shuffle of emails! You want to limit the amount of total protein, sodium, potassium and phosphorus in your meals to avoid over-stressing your kidneys. If you’re not already, you should definitely be working with a Registered Dietitian to guide you through this process while monitoring these nutrient values through routine lab work.
Hi Elisa, just had a quick question.. I am the mother of 5 month old twins whom I am currently breastfeeding. I am trying to follow your reccommendations but wonder if I should add more food at each meal?Also, I have hashimotos and I notice whenever I juice Kale for too long my goiter comes back. What should I do about this? thanks so much!
Hi Mindy,
Definitely up your food intake while breastfeeding for two. Make sure you’re consuming plenty of nuts, seeds, beans, whole grains and dark leafy grains. The first thing you should do in regards to the goiter, is to make sure that your iodine levels are adequate. When Iodine values are normalized, the cruciferous vegetables should be less of a problem – which we know are loaded with nutrients. I suggest taking a MVI with Iodine such as Dr. Fuhrman’s Gentle Care Formula (or Gentle Prenatal), which also ensures adequate B12 and zinc consumption.
What about people with blood clotting problems, who are not allowed to eat green leafy veggies or broccoli? What should they eat to get the best nutrients?
They should eat a variety of veggies, including greens, but it’s important to eat consistent amounts of greens when taking anti-clotting medications such as Coumadin. Ideally, by working with a professional to significantly enhance ones diet – it is possible to get off the Coumadin and then eat unlimited amounts of veggies. However, I don’t recommend this without working with a qualified professional who’s familiar with a plant-based diet style and willing to work with your physician to safely coordinate diet and medication modifications.
Hi Elisa,
Do you think a nutritarian diet could help for ulcerative colitis?
Thank you!
YES!!! In addition to a specific anti-inflammatory protocol, you could reap incredible outcomes!
Hi Elisa,
Do you have any recommendations for somebody who doesn’t like eating veggies as an adult (kind of embarrassing)? I was raised on poor foods and now trying very hard to make positive changes, but having a hard time “enjoying” what I eat too. Recently diagnosed with an AI condition and would love some tips to learning to eat well.
Hi Kristin – sorry to hear about your recent diagnosis. I commend your effort to make improvements in your diet. Unfortunately, there’s no way around it – you must learn to acquire a taste for veggies. The first step is to change your mindset from not liking them to wanting to enjoy them. Then continue to expose your palate to new foods repeatedly. It can take 20 different exposures until you acquire a taste. One way to learn how to do this is to blend greens and veggies into soups and smoothies until you learn to enjoy their flavor. Do this with a high powered blender such as a Vitamix for best results. Well wishes…
Hi Elisa,
I am looking to move away from cooking/sauteing with oil. I would appreciate suggestions to alternatives. I already use applesauce and ground flaxseed mixed with water as substitutes for oil in my baking, but I am looking for alternatives with main entrees. Thanks.
Hi Lorrie – There’s no need to cook with oil. Simply saute your veggies with water instead, they will caramelize just as they would with oil!! If you’re looking for additional flavor, use flavored vinegars. If headaches are an issue for you, avoid those with sulphites. My favorite is Secret’s Coconut Vinegar. You can check out one of my cooking demos where I share this technique here.
Is there any restaurants in the Atlanta area that follow your general ideas on healthy eating?
Hi Mike – restaurants are tough because they typically add more oil and salt then I recommend. However, I’ve been to Atlanta, GA and enjoyed some great plant-based food. Check out 1) this post where I share what/where I ate on that trip and 2) this Happy Cow Healthy Eating Guide tool which finds veg-friendly eateries based on location.
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