Plant-Based Foods
Here are some answers to the most common questions about plant-based diets (yes, you can get enough protein!), answered with help from Dr. Katherine Chavez of the Raby Institute.
What can I expect from including more nutrient-dense foods into my diet?
You should notice increased energy, improved bowel function, weight loss, and more radiant skin immediately, while long-term effects include reduced risk of chronic diseases — including diabetes, cancer, heart disease and obesity — and a slowing of the aging process.
Do I need to infuse my plant-based diet with vitamins or other supplements?
While a plant-based diet includes larger amounts of vitamins, minerals, and plant pigments, it's safe to add magnesium and a quality fish oil to your routine, too. If you’re undergoing a detox or cleanse, you can enhance detoxification with an herbal formula. Overall, we advise consulting a naturopath or integrative doctor for recommendations tailored to you.
If I switch to a plant-based diet, will I be getting enough vitamins/minerals/fats/etc?
Eliminating animal products from your diet does provide a few challenges. But it's not as many as you may think — and there are solutions:
Protein
The most common misconception of a meat-free diet is that you'll be lacking in protein. But protein should ring in around 10-35% of your daily caloric intake, or around 45 grams daily for women (71 grams for expectant and breastfeeding mothers) and 56 grams for men — levels that are entirely possible to achieve with a plant-based diet.
Plenty of plant-based foods are sources of complete protein, including quinoa, soy, hemp seeds, buckwheat, chia, and spirulina. Foods such as corn, barley, seeds, nuts, oats, rye, and wheat are incomplete proteins, but when combined with foods rich in methionine (such as beans), they become complete.
Omega-3 Fatty Acids
Plant foods like flaxseeds, walnuts, and algae are excellent sources of ALA omega-3 fatty acids. It's because the body can convert them into EPA and DHA omega-3 fatty acids — the ones that are commonly found in meat, milk and eggs. However, conversion tops out between 3% and 6%. That's why we recommend plenty of flax and walnuts, plus a 1000 mg algae-based EPA and DHA supplement
Iron
Plenty of plant foods — including pumpkin seeds, blackstrap molasses, beans, and spinach — are rich in iron. Unfortunately, this type of iron is not well-absorbed by the body. To remedy this, reach for iron-filled plant foods that are heavy in vitamin C, such as peppers, guava, thyme, parsley, kale, kiwi, broccoli, Brussels sprouts, mustard greens, papaya, strawberries, and oranges.
B12
This essential vitamin is found almost exclusively in animal foods. While vegetarians can get their daily dose of B12 through egg yolks, nutritional yeast, and Kombucha, it’s nearly impossible for vegans to get the recommended dose through food. That’s why B12 supplements are vital for vegans, and recommended for vegetarians.
Calcium
Don't even worry about this one — plant foods are rich in calcium AND easier to absorb than dairy-based calcium. Reach for seaweeds, leafy green vegetables, nuts and seeds.
If I'm eating whole and plant-based foods, do I need to be counting carbs or calories?
Counting calories or carbs is one way to evaluate your diet and health. But eating a nutrient-rich diet means that consumption of calories, fat, and carbs decreases dramatically.
The average diet should contain about 20-35% fat — but remember that all fats are not created equal. Saturated fats from animal products and fried foods are more detrimental, but healthy fats from plant foods such as nuts, seeds, olive oil, avocados, and coconut, plus wild cold-water fish like salmon, sardines, herring and anchovies, are super good for your mind and body.
Cleanses
If you're new to cleanses or a dedicated plant-based meal plan, you're bound to have questions. Here are a few of the most common ones, answered with help from Dr. Katherine Chavez from the Raby Institute, which has helped to craft our healthful, effective programs.
Why do a Raby Institute/Owen + Alchemy cleanse? What about a meal?
Cleanses are a chance to step out of normal food routines to effectively evaluate how your diet affects your health and habits. While doing a cleanse, you'll also increase your nutrient intake while reducing consumption of foods that tax the body's detoxification systems.
What about a meal?
For so many people, diet is the biggest modifiable change they can make to alter their health. But we get it — finding time to prepare nutritious meals can be a challenge. So Owen + Alchemy teamed up with the Raby Institute to create nutrient-dense, delicious foods that can be delivered. Meals can be tailored to include all necessary daily nutrients, or added to a well-balanced diet.
OK, I'm signed up for a cleanse. What should I eat the day or two before?
No need to do anything crazy, just ensure your diet contains plenty of plant foods, fiber, and healthy fats, and go easy on simple carbohydrates and processed and artificial foods.
What should I eat the day or two after?
Upon completion, you'll be starting with a blank slate, so it's the perfect opportunity to evaluate how different foods affect your system. We recommend slowly reintroducing foods one at a time, starting with foods that are less likely to be problematic (think salmon and eggs) while waiting to introduce problematic foods like dairy and gluten. Your body will let you know what's working and what's not.
Will I have any detox symptoms?
Symptoms of detoxification are common, but don't always occur. Common symptoms include food cravings, irritability, headaches, bad breath, body odor, changes in bowel function, gas and bloating. Rest assured, these symptoms don't last long, and are usually remedied with increased water consumption and time.
What about light-headedness?
Anything is possible, but this isn't likely.
Will I be consuming a safe amount of calories?
On a juice cleanse, your calorie intake will be limited, which is why we don't recommend cleansing for more than 5 days without a doctor's supervision. However, the plant-based meal plan provides sufficient calories.
Will I get enough protein on a juice cleanse?
Our nut milks are the only source of complete protein on our cleanses — but this is healthy for a 1-3 day cleanse. Longer cleanses require larger amounts of protein.
Can I exercise while on a cleanse or meal plan?
Yes! In fact, we encourage it. Combining a nutrient-rich diet with physical activity will increase the benefits of both. But keep in mind that there is such a thing as too much physical activity. Your body interprets this as a stressor, which can slow metabolism and increase the stress hormone cortisol.
Can I expect to lose weight on a Raby/O+A cleanse or meal plan?
Remember that weight is one of the markers of a healthy body. So those who have weight to lose are likely to do so on a plant-based diet or cleanse. Eating nutrient-filled foods allows the body to function properly and thus maintain a healthy weight.
So if I lose weight, will I gain it back after the cleanse or meal plan?
One of the best parts of doing a healthy meal plan or cleanse is the chance to let your body and mind feel what it's like to be fueled by a nutritious diet. Being familiar with this feeling helps to make it obvious when foods are reintroduced and they don't work for your body. Weight gain is a clue that your body doesn't function with certain foods.
Can I follow a Raby/O+A meal plan or cleanse if I'm pregnant or nursing?
Yes. However, when it comes to pregnancy and nursing, it's very important to get adequate amounts of fat, protein, calories, and iron, which can be harder to get from a solely plant-based diet. We recommend working with an integrative doctor to craft a plan that works for you.
What if I'm on antibiotics?
Yes, but we recommend increasing your plant-based protein intake, as protein is crucial for helping your immune system fight off infections. On the flip side, you'll find plenty of other nutrients necessary for immune support, like vitamins A and C, in a plant-based regimen. Also, because antibiotics destroy powerful, health-promoting microorganisms alongside the infectious ones, we recommend infusing your diet with probiotics and cultured foods, like miso, Kombucha, kimchi, sauerkraut, and dairy or non-dairy yogurts.
What if I have diabetes?
Yes. Plant-based diets are greatly beneficial to diabetics. Just be sure to select more vegetable-based juices and foods, rather than fruit-based options due to the sugar content.
What if I'm on blood thinners?
Yes, but carefully. Consistency is key here, as you'll want a consistent amount of vitamin K, which is necessary for blood clotting. While vitamin K is abundant in plant-based foods, problems with clotting can arise when you consume a high amount one day, and less another day. Fortunately, medications can be adjusted — consult your physician for assistance.
What if I have candida?
An infection with the yeast species candida often results in sugar and simple carb cravings, because yeasts need these to sustain themselves. So it's important to reduce sugar in all forms — even good sugars, like the kinds found in juice. Focus instead on proteins, fats, and vegetables that are complex carbohydrates, and avoid fruits, simple sugars, and simple carbs like corn and grains.
Are Raby/O+A clenses and meal plans safe for children?
A plant-based diet is safe, and provides adequate protein and fat, for all ages. But because children need more protein and fat than adults (depending on size, the recommended protein dose is 13-52 grams, while fat should ring in between 30% and 40% of caloric intake), juice cleanses aren't recommended for young ones.