Full on Plants Coaching

Why choose a good diet, when you can choose BEST? Adding to the wealth of data already in existence, research results published this week indicate that plant-based diets can offer protective health benefits and help lower cancer risk. In addition, eating vegan has the best health outcomes*, with plant-based and vegetarian following behind.

A new study indicates that vegans saw the greatest benefit, with up to a 24% lower cancer risk overall. The strongest reductions were seen in stomach, lymphoma and colorectal cancers. Vegetarians have a 12% lower overall cancer risk compared to those who eat meat.

The study is titled "Longitudinal associations between vegetarian dietary habits and site-specific cancer risk in the Adventist Health Study-2," published in The American Journal of Clinical Nutrition in 2024. It analysed data from over 79,000 participants, primarily Seventh-day Adventists, and found that vegans had a 24% lower risk of all cancers compared to non-vegetarians. Specific reductions were noted for prostate cancer in younger men, as well as for colorectal, stomach, and lymphoma cancers.

*A vegan diet/way of eating is most effective when given thought, preparation and planning. If curious or unsure seek nutrition advice before adopting it.




Study link: https://ajcn.nutrition.org/article/S0002-9165%2825%2900328-4/fulltext?utm_source=chatgpt.com

All of these dishes can be eaten at any time of day.

What you eat for breakfast, lunch, dinner and in between is down to your personal preference. There are no rules. The important thing is to eat mindfully. That means thinking about what combination you are putting on your plate to get a great balance of plant-based nutrients throughout the day. Is it going to satisfy you? Is it going to be filling enough to last you through? Is it nutritionally sound (not perfect)? Will you enjoy it? Is it enough?

The photo on the left is a cafe all day vegan breakfast. Yum.

The other two photos are from home. I love loaded open sandwiches and heap on whatever I have on hand. The top right has slices on plain hard tofu (it's tasteless) underneath which I included because I wanted it to be filling. Throw on a dollop of kimchi (I love it) and my premade combo of nuts, seeds, ground flax and chia, and coconut flakes can go on anything for a fibre, mineral and Omega 3 boost. There's Vegemite too for the salty B12 kick.

What have you enjoyed eating?

Occasionally I get the urge to buy a big bunch of celery with leaves. I'm not a big fan of cooked celery however I do like the satisfying crunch of celery when eaten raw and the added bonus of the beneficial fibre content. It's so common to discard the leaves (or compost them), however, use them to make this delicious green pesto/dip/sauce.

ALL of the measurements I've used in my recipe can be adjusted to suit your taste, so you can use my recipe as a blueprint. Also, you could include basil and parsley and cashews instead of walnuts. Play with it. It's so delicious, you'll eat it on its own!

Celery leaves are rich in vitamins and minerals such as vitamin A, calcium and iron along with iron and fibre.

For breakfast, lunch or dinner. Mashed avocado, beetroot hummus, sourdough, fresh cress and lemon and a sprinkle of dukkah. Satisfying, filling and wholesome.

Vitamin C aids absorption of iron so a sq**rt of fresh lemon on your food is a great way to add it. Then drop the lemon wedge in a cup of water and drink. Keep refilling the water.

At 50+ it’s so important to increase your protein intake to support muscle mass, maintenance and repair. As plant-based eaters we need to eat a variety of plant foods to meet our protein requirements. My muscle-booster smoothie, with plain yogurt and/or silken tofu is an easy way to get that boost. Magnesium helps maintain nerve and muscle function and supports the immune system. RDI for magnesium is 420mg for men and 320mg for women.

Want to know more about meeting your all your nutrition requirements on a plant-based or vegan diet? Happy to talk about it. Let's connect,

Eating is for pleasure not just for nutrition.

When you eat a wide range of nutritious plant-based foods, and are mindful of what's on your plate, you will meet all your nutritional needs*. Take time to enjoy some indulgences too. Finding the balance is key. Here's a selection of my meals over the last couple of months.

What's been on your plate?

* All basic nutritional needs can be met at all ages, eating a well-planned, appropriate and nutritious plant-based diet.

Carbohydrates! Surprised by the size of the orange quadrant?* It's common for people to think they should be avoided but carbs are your body and brain's preferred go to for fuel.

Not all carbohydrates are created equal. Aim for carbohydrates from nutrient dense, unrefined foods such as wholemeal bread, brown rice, oats, beans, chickpeas, lentils and fruits and vegetables.
Because unrefined carbohydrates are minimally processed, they're packed with vitamins, minerals, protein and gut-friendly fibre.

These types of carbs will also keep you feeling full for longer as they take longer to digest due to that fibre content compared to refined foods like white bread, white rice and white pasta, cakes and biscuits that disappear in your gut like candy floss.

*Denotes the recommended daily intake (RDI) and is not recommended for all.

Happy plant based Christmas. It is possible!

Easy go-to meal. Load half your plate with veggies, that's the recommendation. Today I made pan roasted root and soft veggies (potato,sweet potato, carrot whole, brussel sprouts, mushrooms) any combination you have, basted with a little olive oil, balsamic vinegar, turmeric and cumin. Prick the root veggies. Bake for 30-40mins in a fan assisted oven. Turn once. Steam your greens! The lentil pie was bought from Yulli's Brews and was delicious.