Sharon Kleyne, host of the Sharon Kleyne Hour Power of Water syndicated radio talk show, recently interviewed Julieanna Hever about health, nutrition and vegan diets. Hever is a dietician and author of The Complete Idiot's Guide to Plant-Based Nutrition. Sharon Kleyne noted that a properly designed vegan diet can help you lose weight, reverse many diseases and get you off of medication. Hever agreed, adding that many people are leery of vegan diets because few plant-based foods contain complete protein, like meat does. However, meat contains far too much fat. Hever's recommended diet includes mostly whole plant foods and contains no meat or dairy products and no manufactured or processed foods such as potato chips, candy bars or fruit rollups. Sharon reminded listeners that water is the most important nutrient for life and health. She recommends eight to ten glasses per day of pure water (not coffee, soda or juice). For the last several decades, Hever explained, there has been a trend in the food processing industry to strip foods of their nutrients and replace them with refined sugar, white flour, fat and synthetic vitamins. Sharon added that Winston Kao, a former guest of the Sharon Kleyne Hour Power of Water, believes that even plant-based whole foods are less nutritious today than they once were. Locally grown, in-season organic foods, from heritage seeds, are an improvement but still less nutritious than the same food grown 100 years ago. Hever contends that with education and correct nutrition choices, you can obtain complete protein and adequate nutrition with a modern whole food vegan diet. Such a diet is still far superior to a diet of processed, synthetic and high fat foods. She notes that there is plenty of protein in leafy green vegetables and that raw sunflower seeds and wheat germ do, in fact, contain complete protein. Vegetables also contain beneficial fiber and water. Hever enjoys green smoothies, made from leafy greens, flaxseed, fruit and water, and green juice, made with kale, cucumber, apple and ginger. She says that with a well designed plant-based diet, there is no need to count calories or worry about protein. Frozen fruits and vegetables, according to Hever, are better than canned fruits and vegetables and may be substituted if fresh vegetables are inconvenient. Locally grown, in-season and organic is ideal but again, it is permissible to substitute what is convenient and feasible. Emphasis should be on whole grains, legumes and vegetables. Nuts and seeds are highly variable. Flax and hemp seeds are extremely nutritious and there is no tendency to overeat. Walnuts are excellent and can be eaten raw but can also be overeaten. However, many nuts are roasted and salted which is not good. Sunflower seeds are very nutritious (more so if they're raw), and sesame seeds are outstanding in small quantities. Bread should be eaten cautiously because of a tendency of mass-producing bakeries to use processed white flour. Even many “health” breads or whole wheat breads contain mostly white flour. These breads are low in nutrition, high in gluten and high in calories. Even the very best breads, with no white flour, should not be overeaten. Hever cites a study in which 20 participants went on a plant based diet for 30 days. Compliance was 100%, all lost weight and many were able to go off their medications. Anyone can do it, she says. For lunch: soup or salad. Indian, Japanese or Mexican. Whole corn, rice (preferably brown) and beans. For dinner: Simple meals, similar to lunches but with more pots and casseroles. Lots of color usually equals lots of flavor. BM
