We are ready to roll this Fall 2022!

Dr. Jamis is excited to host various enlightening health classes this October, from lectures to food preparation and film showing. Check out the class descriptions below and how you can register for these events to reserve your seat.

HOW TO ROLL MY SUSHI

October 7, 2022 12nn-1:30 pm

Many people associate sushi with a raw fish or seafood element, which often includes these, but not always. In this class, Dr. Jamis will teach you how to replace some inflammatory ingredients typically used in sushi with anti-inflammatory foods that promote the body's healing. You will learn how to roll your sushi. Very informative nutrition education will precede this class. Come and join us! You will have fun with the group in preparing your healthy plant-based sushi.

FILM SHOWING: Forks over Knives

October 14, 2022 1:00 pm

Forks Over Knives investigates the profound claim that most, if not all, of chronic diseases such as diabetes, hypertension, and heart disease can be controlled or even reversed. The idea of food as medicine is put to the test. The film follows everyday Americans with chronic conditions as they seek to reduce their dependence on medications and learn to use a whole-food, plant-based diet to regain control over their health and lives.

OSTEOPOROSIS: NOT A CALCIUM DEFICIENCY DISEASE

October 21, 2022 12nn- 1:30 pm

What comes to your mind when you hear the word "osteoporosis"? Is it the lack of calcium intake? Is it part of the aging process? Is it hereditary? Whatever notions you have, Dr. Jamis will try to explain what osteoporosis is and debunk myths and misconceptions you might have. This class will present new scientific information to understand that osteoporosis is not what you thought it to be.

Venue for all classes will be at Chaparral - Havasupai-Maricopa Room in Sun City Grand - 19781 N Remington Dr, Surprise, AZ 85374

To register, please call (623) 546-7470 and look for Allison Courtis (for non-Sun City Grand residents)

Have You Tried These Plant-Based Meat Substitutes?

Many of us grew up eating beef, lamb, pork, chicken, veal, fish and seafood, and other kinds of meat. We had enjoyed eating meat in different ways of preparation and cooking -- steak, grilled, braised, stewed, etc.

However, since we’ve been advocating the whole-food plant-based diet, the first question that probably entered your mind is how to “plantify” meat. You might be concerned with finding plant-based substitutions for your old favorite meat recipes.

Going on a whole-food, plant-based diet does not mean you have to sacrifice the dishes you love. Almost anything you used to eat can be made with plant-based ingredients – even meaty dishes like burgers, meatballs, and Buffalo wings. It would just take imagination and creativity on your part to achieve this.

Below are different ways on how you could prepare a whole-food plant-based meal without harming a single animal. But first, let me tell you why we love to eat meat in the first place.

Why We Eat Meat

Humans are generally omnivorous, meaning we feed on both plants and animals for sustenance.

However, historians and zooarchaeologists say that millions of years ago, the hominis --- a term used to refer to the extinct members of the human race --- ate only plants and fruits. Based on their studies, our early ancestors were scavengers by nature, not hunters. So while they had stronger jaws and larger teeth than modern man, their digestive systems were designed for digesting plant matter, not raw meat.

However, as the climate changed and temperature rose, the forest shrank and plants became scarce. These environmental conditions forced the early humans to find another source of energy. By using the tools originally designed to help them dig tubers and crack open nuts, our ancestors pre-process animal flesh so they could chew and digest easier. Once they shifted to occasional meat eating, it didn’t take long to make it a part of their diet.

The modern human brain is far larger than that of other primates and three times the size of the predecessors of the Homo species. But those big brains come at a cost. They require energy to operate. Studies say our brains consume twenty percent of our body’s total energy and meat played a role in this.

Then, when humans began cooking meat, it became even easier to digest quickly and efficiently, and capture those calories to feed our growing brains. The earliest evidence of humans cooking food dates back about eight hundred thousand years ago.

Today, we crave meat because our brains are still wired to seek out energy-dense sources of protein. But we also crave meat because of its cultural significance in our lives. Cultures across the globe consume meat differently. Also, wealth plays a role in meat consumption. Industrialized countries consume an average of more than 220 pounds of meat per person per year, while the poorest nations consume an average of less than 22 pounds per person.

Enter Meat Substitutes

I’ve mentioned in a previous blog that religion plays a role in our diet. People following religious dietary rules led to the development of meat substitutes. Tofu and wheat gluten are associated with Buddhist cuisine in Asia. Meat substitutes were also popular in Medieval Europe during the Lenten season when eating meat is forbidden.

During the late 19th century and first half of the 20th century, interest in meat substitutes increased, especially from vegetarians searching for alternatives to meat protein for ethical reasons. Food shortages during the two World Wars caused regular meat eaters to be confronted with the same problem of finding meat substitutes.

Today, owing to the global demand for sustainable diets, concern over global warming, and major investments by food companies, there is an increase in awareness and market demand for meat substitutes.

However, meat analogue companies, who have been developing meat substitutes in laboratories and mass producing them, have been criticized for the production and marketing of their products. Dieticians claimed that these laboratory-made meat substitutes are not necessarily healthier than meat due to their highly processed nature.

I advise you to stay away from these meat substitute products since they are processed with isolated proteins and probably loaded with oils which may be hard for you to digest.

Types of Meat Substitutes

If you really feel the need for a chewy meat-like texture, there are some substitutions that offer some degree of texture but with none of the problems associated with meat but have all the green light healthiness of whole plant foods.

Jackfruit

Jackfruit is a fruit, quite expensive but has a very meat-like texture once cooked. It can stand in for meat in savory dishes like pulled pork, corned beef, or shredded chicken. You can buy it raw or in a can. Jackfruit has a very slight sweet taste but is perfect for barbecue sandwiches, stir-fries, or any dish that uses beef, chicken, or pork.

Just separate the yellow flesh and the seeds and save the seeds for another recipe. In a pan, water sauté onion, garlic, and jackfruit. Season it with salt, pepper and other seasonings like cumin, chili powder, paprika, cayenne pepper, Worcestershire sauce, and liquid smoke. Add vegetable stock and simmer the jackfruit mixture for 45 minutes. After simmering, spread them on a baking sheet and bake them for 1½ hours at 350°F. Spread some vegan barbeque sauce on top and bake them for another 15 minutes. Serve this like how you serve barbeque pulled pork.

Mushrooms

Mushrooms can substitute grilled meats, burgers, and steaks. Marinating a Portabello mushroom in balsamic vinegar and then grilling it makes a nice steak.

Or in a pan with water, cook minced mushrooms until water evaporates. Then sauté it with onion and garlic. Transfer the mixture in a bowl and add breadcrumbs, oats, herbs like parsley, oregano, rosemary, and thyme. Season with salt and pepper or add cayenne pepper for spice. In a separate bowl, prepare an egg substitute which is done by mixing ground flaxseed and water (at 1:3 ratio) and let it sit for 10 minutes. Add the ground flaxseed mixture to the mushroom mixture to act as a binder and mix well. Cover and refrigerate for at least two hours or overnight. Once chilled, form into balls and line them on a baking sheet. Bake them for 20 minutes at 375°F but turn them over halfway so that they brown evenly. Serve them like how you serve meatballs.

Eggplant

You may not know it, but an eggplant can be a delicious alternative for meat in this recipe.

In a pan with water, sauté an eggplant cut into cubes with skin on. Then add vegetable broth as needed until eggplant is cooked. Transfer to a food processor. In another pan with water, sauté onion, garlic, and celery. Transfer into the food processor and pulse until eggplant and aromatics are blended. Transfer the eggplant mixture into a bowl and add breadcrumbs and herbs like parsley, basil, and oregano. Season with salt and pepper. In a separate bowl, prepare an egg substitute by mixing ground flaxseed and water (at 1:3 ratio) and let it sit for 10 minutes. Add the ground flaxseed mixture to act as a binder. Mix well and form into balls and lay them all on a baking sheet. Bake them for 20 minutes at 375°F, turning them over halfway through so they can brown evenly. Once baked, serve them as you would do to regular meatballs.

Tofu

Originally from China, tofu is made from curdled soy milk. Soy milk is a liquid extract from ground cooked soybeans. The curds are then drained and processed into a block. Tofu is tasteless on its own, but it can absorb whatever flavors it is cooked or marinated in. They crumble easily making it good for salads, meat substitutes, or in stir fry.

Crumble a block of extra firm tofu in a bowl. Season it with soy sauce, tomato sauce, chili powder, garlic powder, cumin, and pepper and mix them well. Grease a baking sheet with olive oil and spread the crumbled tofu on it. Bake it for 20 minutes at 400°F. Give it a little stir after 10 minutes so it can brown evenly. Try serving this as taco meat.

Tempeh

Originally from Indonesia, tempeh is made from fermented cooked soybeans and molded into a block. Sometimes, brown rice, quinoa, or flax seeds are added. Unlike tofu, tempeh has a natural nutty flavor and texture. You may flavor your own tempeh by soaking it in your favorite marinade.

Cut tempeh into cubes and place it in a bowl. Add cornstarch, paprika, minced garlic, minced ginger, sesame oil, soy sauce, and rice wine. Mix together and then cover and let it chill inside the refrigerator.

In a pan, dry fry the marinated tempeh until golden brown. In another pan, dry sauté minced garlic and minced ginger . Add red pepper flakes, tomato paste, vegetable broth, soy sauce, rice vinegar, honey, and slurry. A slurry is a mixture of water and cornstarch that is used to thicken sauces. Cook the sauce until thick then add the fried tempeh. Coat the tempeh with the sauce and sprinkle sesame. Do you think this recipe looks and tastes like General Tso’s chicken?

Seitan

Seitan (pronounced SAY-tan) is made from wheat. It is made by rinsing away the starch in the wheat dough, leaving just the high-protein gluten behind.

It is also called wheat gluten and similar to the look and texture of meat when it is cooked. That is why this is a popular meat substitute among vegans and vegetarians. Seitan has a savory taste close to Portobello mushroom. Once you peel it, it looks like peeled chicken. You can make your own seitan or you can buy them at grocery stores.

Pulses

A legume refers to any plant from the Fabaceae family that includes its leaves, stems, and pods. A pulse is the edible seed from a legume plant. Pulses include beans, lentils, and peas. For example, a pea pod is a legume, but the pea inside the pod is the pulse.

Lentils have always been a stand-in for meat since the beginning of veganism. Any variety of pulses, either ground or mashed, can be a great filling for things like burritos and sandwiches. They cook up quickly and are inexpensive. You won’t get the same texture as meat, but you will get a filling, nutritious meal.

In a saucepan, dry sauté chopped onions, sliced carrots, and chopped celery. Season with salt and pepper. Add red wine, minced garlic, diced tomatoes, tomato paste, and vegetable stock . Bring it to a boil. Add brown lentils and dried herbs like basil, oregano and rosemary. Add baking soda to cut the acidity and simmer for 40 minutes. Serve on top of any pasta a la Bolognese sauce.

Potatoes

Some say that potatoes can be used as meat substitutes. But most people agree that potatoes will make excellent extenders for any mixture.

Bulgur Wheat

The Old Testament mentions bulgur and the wheat was popular in the ancient Mediterranean region. Bulgur is an edible cereal grain made by boiling, drying, and grinding kernels of cracked wheat. The result is a firm grain that you can eat plain like rice or couscous, or an ingredient for soups, recipes, and baked goods. When cooked, it has a similar consistency to couscous or quinoa.

Nuts

Nuts are not vegetables but they can be used as a meat substitute which can provide “meatiness” in your cooking.

Grind walnuts in a food processor. Then add mushrooms and pulse until you have a rough walnut-mushroom mixture. In a pan, dry sauté the walnut-mushroom mixture. Add soy sauce and cumin and sauté a little bit more. Transfer the mixture in a bowl. Using the same pan, dry sauté minced onion and minced garlic. Season with salt and pepper. Add tomato paste and mix well. In a food processor, blend black beans and the tomato paste mixture. Once done, add it into the walnut-mushroom mixture. Add grated beets, cooked brown rice, vegan mayonnaise, vegan Worcestershire sauce, and liquid smoke. Mix everything well. Then add wheat gluten and mix well again. Form into burger patties. Grill them on a pan and brush with vegan barbecue sauce until brown on both sides. Serve as what you would do with hamburgers.

Conclusion

When you begin a whole-food, plant-based diet, you may feel like your choices are limited. But as you can see here with these plant-based substitutions, there are so many ways to keep your meals delicious and interesting, while fulfilling your meat cravings. Learning how to “plantify” a recipe could be fun and challenging. The more plant-based recipes you make, the more creative you will become. Soon you will be making delicious, satisfying meals that will satisfy your cravings, and before you know it, you will realize you don’t even miss the meat at all.

If you are not yet ready to go 100% on a whole-food plant-based diet or if you are interested to start, feel free to ask me how by scheduling a consultation. I will help and work with you to make changes at whatever pace you are comfortable with. There is also a health program that might suit your needs. Or if you want to hear from me talk more about Lifestyle Medicine, feel free to listen to the podcast or reach out by using the contact form below.

Sources:

Bath, Joe. n.d. “WFPB – Food Substitutions - Whole Food Plant Based Diet.” Whole Food Plant Based Diet. Accessed June 29, 2021.

Campbell, Kim. n.d. “Plant-Based Cooking 101: Substitutions for Oils, Butter, and Meat.” PlantPure Nation. Accessed June 29, 2021.

Center for Nutrition Studies. 2019. “Plant-Based Food Tips: Healthy Recipe Substitutions - Nutrition.” T. Collin Campbell Center for Nutrition Studies. May 24, 2019.

Parsons, Rhea. 2018. “10 Vegetables That Can Substitute for Meat.” One Green Planet. August 2, 2018.

Roos, Dave. 2019. “The Juicy History of Humans Eating Meat.” History. A&E Television Networks, LLC. May 8, 2019.

Smith, Diane. 2017. “Plant-Based Substitutions.” Plant-Based Cooking. June 19, 2017.

The “Eat by Color” Approach to Increase Fruit and Vegetable Intake

I mentioned on the podcast that among the six areas of focus in lifestyle medicine, nutrition is the first step towards lifestyle change. I have written an article about nutrition, particularly a whole-food, plant-based diet. In that article, I mentioned how to start and eat the colors of the rainbow.

In this article, I will discuss the food items that represent the colors of the rainbow and its benefits. This way, you will have an idea on your food choices and would be most likely to choose functional foods. Functional foods are dietary components that provide health benefits beyond basic nutrients.

Health Benefits

We have been taught since we were kids to eat fruits and vegetables because these foods contain not only vitamins and minerals but also phytonutrients. Phytonutrients are bioactive plant-derived compounds associated with positive health effects. Phytonutrients are pleiotropic, meaning they do have multiple effects on our cells’ structure and function. And because of this, phytonutrients are helpful in preventing chronic diseases.

Not only that, anti-inflammatory plant compounds like polyphenols and other phytochemicals help offset toxicity from pollutants.

Also, a study among 12,285 Australian adults showed an increased intake of fruits and vegetables had a favorable impact on their psychological well-being. Another study in New Zealand showed that those who ate more fruits and vegetables for more than thirteen consecutive days flourished in their daily lives with high levels of well-being, intense feelings of curiosity and creativity compared with adults who ate less fruits and vegetables.

And there are numerous studies that showed intake of fruits and vegetables is associated with reducing chronic disease risk. One of them is a study which introduced the term “phytochemical index” in 2004. Phytochemical index is the percent of dietary calories from foods rich in phytochemicals. A high phytochemical index shows favorable effects on preventing weight gain, along with improved lipid levels, and lowered risk of hypertension and breast cancer.

Low Phytonutrient Intake

However, even though we know that eating fruits and vegetables is a part of a healthy diet, people continue to have a low intake of these nutrients below the recommended dietary allowance called “phytonutrient gap”.

To visualize this phytonutrient gap, a study showed that eight out of ten Americans fall short of the recommended daily allowance for each color of phytonutrients especially the purple/blue foods. Another study showed that only nine percent of American adults met the recommended daily allowance for vegetables and only twelve percent met the recommended daily allowance for fruits.

The “Eat by Color” Approach to Increase Fruit and Vegetable Intake

Although eating recommended quantities of fruits and vegetables continues to be a challenge among most people, it is much easier to adopt a qualitative color approach rather than a quantitative serving approach.

The concept of eating by colors of the rainbow seems to be an effective strategy for people in improving their diet. It can also be implemented across all ages.

For easy reference and memory, each color is associated with some general related health benefits. Each color corresponds to foods, phytonutrient content, and benefits which were determined based on research publications.

Red Foods and Inflammation

Red foods are high in phytonutrients such as astaxanthin, lycopene, ascorbic acid (vitamin C), fisetin, and other classes of anthocyanins which exhibit anti-inflammatory properties and immune-modulating activities. Examples of red foods are cherries, tomatoes, red bell pepper, watermelon, grapefruit, apples, pomegranate, strawberries, cranberries, and raspberries.

Orange Foods and Reproductive Health

Orange foods share common properties with the red ones with respect to their antioxidant properties. The main difference is the carotenoids associated with orange such as beta-carotene and beta-cryptoxanthin. These carotenoids exhibit endocrine-regulating activities and have a role in fertility.

Also, a 3-year study in more than a thousand men and women showed that greater intake of dietary carotenoids in orange foods was associated with reduced risk of insulin resistance.

Examples of orange foods are carrots, pumpkin, sweet potatoes, squash, and cantaloupe.

Yellow Foods and Digestion

Yellow foods contain bioflavonoids that benefit the gastrointestinal tract and digestion. Various soluble, insoluble, and prebiotic fibers found in these foods impede the release of simple carbohydrates into the bloodstream thereby lowering the glycemic index. These foods may also provide the raw materials required as an energy substrate to be used by the gut microbiome.

Examples of yellow foods are ginger, mangoes, pineapples, bananas, and citrus fruits like lemons.

Green Foods and Cardiovascular Health

Green foods contain vitamin K, folate, magnesium, potassium, and naturally occurring nitrates and folates that benefit our cardiovascular health. Green leafy vegetables are also abundant in polyphenols which may differentially affect cardiometabolic risk factors. Leafy greens (such as spinach, watercress, celery, chervil, lettuce, and rocket) and cruciferous vegetables (such as cauliflower, broccoli, and kale) are just examples of green foods. Research shows that cardiovascular disease risk could be reduced by 15.8% with “almost everyday” consumption of green leafy vegetables.

Blue-Purple Foods and Cognition

Blue-purple foods contain polyphenols, flavonoids, procyanidins, flavonols, and phenolic acids that assist with learning, cognition, memory, and mood. Flavonoids contribute to the maintenance of proper brain function and blood flow. Blueberries, blackberries, red grapes, red wine, and purple yams are just examples of blue-purple foods.

Other Colors

Although this article advocates to eat the colors of the rainbow, it doesn’t mean that we disregard other colors like brown and white. In fact, there are healthy brown and white foods available around us.

Brown Foods

Brown foods contain potassium, fiber, beta-glucans, lignans, and epigallocatechin gallate which may reduce the risk of coronary heart disease and some types of cancer and maintain a healthy digestive tract. Examples of brown foods are whole wheat breads, cereals, bran, oats, barley and rye.

White Foods

White foods contain glucosinolates, polyphenols, protein, fiber, B vitamins, potassium and iron. Glucosinolates provide protection against cancer. Polyphenols play an important role in managing inflammation. Examples of white foods are turnips, jicama, garlic, onion, and white beans.

Practical Ways to Get More Colorful Fruits and Vegetables

Counting colors rather than servings or calories may be more effective to engage in long-term lifestyle change. You could track your “eating by color” by creating check boxes each time you fulfill a daily requirement.

As mentioned in my previous article, one way to start a whole-food, plant-based diet is to build a meal around salads. Try incorporating each color in a salad and see if this works for you. Also, why not try adding one new fruit or vegetable every week to expand your choices?

Another way to promote higher intake of fruits and vegetables is to eat more meals at home rather than eat out. Although there are vegan, vegetarian, or farm-to-table restaurants in cities, most of them are rare in other areas. Not only will you adhere more to a whole-food plant-based diet eating at home, you will also be sure that your food is safely prepared.

Conclusion

Eating fruits and vegetables has numerous benefits. However, most people continue to consume less fruits and vegetables than what is recommended. That is why it is important to encourage more people to eat more of these foods. One way to do this is to associate each color with health benefits, rather than counting calories or any index. This way, people would not only remember and could relate easily to the health properties of fruits and vegetables but also sample a variety of foods in the process.

So the next time you pick any one of the fruits and vegetables, remember that it is not only bursting with color and flavor, but also contains phytonutrients that improve your health.

If you are not yet ready to go 100% on a whole-food plant-based diet or if you are interested to start, feel free to schedule a consultation. I will help and work with you to make changes at whatever pace you are comfortable with. There is a health program that might suit your needs. Or if you want to hear from me talk about Lifestyle Medicine, feel free to listen to the podcast or reach out by using the contact form below.

Source:

Minich, Deanna M. 2019. “A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for ‘Eating the Rainbow.’” Journal of Nutrition and Metabolism 2019 (no data): 1–19.