Our Hen House

Q&A with Vegan Dietitian and Author Julieanna Hever, and GIVEAWAY of “The Complete Idiot’s Guide to Plant-Based Nutrition”

Posted on 24. Feb, 2012 by Carrie Forrest in Reading the Animal, The Visiting Animal, To Your Health

Today we bring you an in-depth Q&A with registered dietitian, co-producer of the “infotainment” film To Your Health, and author of the new book, The Complete Idiot’s Guide to Plant-Based Nutrition, the fabulous Julieanna Hever. The synopsis of the book and subsequent interview was prepared and written by Our Hen House’s reviewer, and dietitian student Carrie Forrest (of Carrie on Vegan). We’re also going to give you the opportunity to win your own copy of this book (read on for details!).

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Q&A with Vegan Dietitian and Author Julieanna Hever, and GIVEAWAY of “The Complete Idiot’s Guide to Plant-Based Nutrition” 

by Carrie Forrest

"The Complete Idiot's Guide to Plant-Based Nutrition" by Julieanna Hever

As a career-changer to the field of nutrition, I’ve had to learn the science behind what we eat and how to stay healthy. When I became vegan in 2010, I then re-learned the basics, because vegan nutrition simply isn’t a focus at most universities.

While I’ve found many wonderful resources for learning about plant-based nutrition, I’m happy to discover a new book that meets the need for a straightforward, easy-to-manage, yet comprehensive guide on healthy, vegan nutrition. This book is The Complete Idiot’s Guide to Plant-Based Nutrition, and it is written by Julieanna Hever, M.D., R.D., C.P.T. – also known as “The Plant-Based Dietitian.”

The book starts off with a discussion of “The Benefits of a Plant-Based Diet,” including an overview of basic nutrition, plus truths and myths about healthy, vegan diets. Since I’m currently a graduate student in public health nutrition, and a future dietitian, I’ve certainly taken my share of nutrition classes. Still, even though I like to think I’m far from a “Complete Idiot,” I loved having all of the essential information compiled for easy reference. I even learned some new facts. For instance, did you know that resistant starch – found in beans, potatoes, slightly green bananas, split peas, barley, and brown rice – can help control blood sugar, lower cholesterol and reduce fat storage? And here’s some crucially important information – research has shown that supplemental folic acid is linked with risks for certain cancers, yet the natural food source, folate, does not pose any of these risks.

Moving along from the ‘whys’ to the ‘hows,’ the book’s second section, “Living a Plant-Based Life,” covers issues of weight management, common vegan nutrition myths and truths, tips on shopping for whole foods, the importance of exercise, and necessary supplements for a vegan diet. The third section is devoted to vegan nutrition for those with special dietary needs, including pregnant women, children, seniors, and athletes. Finally, The Complete Idiot’s Guide to Plant-Based Nutrition concludes with an entire section devoted to what we all care about the most – the grub! After explaining how to incorporate healthy, whole-food living into real life, Julieanna includes over 45 recipes to get you started, plus a week’s worth of meal plans.

Julieanna was kind enough to answer some questions about vegan nutrition, and balancing the demands of life while trying to eat healthfully. Be sure to keep reading for your chance to win a copy of the book!

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Carrie Forrest (for Our Hen House): Julieanna, first let me say what a huge fan I am of yours! I love the healthy cooking videos that you do with Chef AJ – “The Chef and The Dietitian.” The two of you make a fantastic team! In fact, the Hail to the Kale Salad you made in Episode 23 is one of my all-time favorite salads. It is so unbelievably delicious! Can you start by telling us some of the reasons you decided to write The Complete Idiot’s Guide to Plant-Based Nutrition, and how you think it is different from other vegan nutrition books?

Julieanna Hever

Julieanna Hever: Thank you so much, Carrie… I truly appreciate your support! As fate would have it, the book came to me. I had been wanting to write a book my entire adult life, but had not yet found the perfect outline. When I was approached about writing The Complete Idiot’s Guide to Plant-Based Nutrition, I was ecstatic, and jumped on the opportunity with everything I had in me! I put my heart and soul into this book because it was the perfect chance to help others see just how easy it is to eat this way, and, when doing so, to optimize your health, help prevent and even reverse chronic disease, and be compassionate at the same time.

My book is different from other vegan nutrition books because it focuses on whole food, plant-based eating…. I recommend eliminating animal products and also minimizing or eliminating processed foods. My book shows you exactly why and how to eat this way, including all of the fundamentals of human nutrition, plus chapters specifically on weight loss, exercise, feeding kids, eating during pregnancy, senior nutrition, and sports nutrition. It is very comprehensive, and also simple to understand and implement.

OHH: What is a typical day’s worth of food for you? Are there any foods or recipes that you are currently obsessed with?

JH: Although it sounds predictable, I truly am obsessed with leafy greens… I love them and want to consume them as often as possible! A typical day for me starts off with tea and soymilk. Then, I have some fruit. Sometimes I make a green smoothie or a green juice (love these too) for breakfast on the go.

Lunch is usually a huge salad with whatever leftovers I have from the previous night’s dinner thrown in on top. I have been really into sauerkraut lately, so I throw that in, too. One of my all-time favorite foods is hummus, and I am always experimenting with bean dip recipes. I eat it with everything. Basically, my lunch is a huge hodge-podge.

Dinner is typically more organized. The recipes in my book are literally the ones I make almost nightly… I love dishes based with lentils, rice, quinoa, pasta, or beans, and always with lots of veggies. My favorite flavors are Indian, Mexican, Thai, Mediterranean, and Japanese.

OHH: Do you have any tips for how to make healthy eating a priority in today’s busy environment? What do you say to someone who only has a limited time to shop for and prepare healthy meals?

JH: Most of us are crazy busy these days with very little time on our plate, but eating healthfully needs to be a priority if you want to sustain that accelerated pace. As a busy, full-time mom trying to also manage a career, I totally empathize with people concerned about finding the time. Healthful eating supports bountiful energy and a strong immune system, therefore increasing your productivity and efficiency. Thus, it is the ultimate investment you can make!

Here are my favorite time-saving tips:

• Dedicate one day a week to shopping at a farmer’s market, or wherever you typically pick up your produce. When you get home, wash your veggies and put them in separate bags in the fridge. Then, for the rest of the week, you can simply grab your veggies and make food prep quicker.
• Prepare your foods in bulk by planning to make leftovers.
• Keep a huge salad, pot of soup, and bean dip in the fridge that you make once a week for easy grabbing.
• Always have fresh fruit on your counters to remind you there is a nutritious snack within reach.
• Make your own raw trail mix and bars with dried fruit and nuts as a good travel food (like “Figamajigs” from my book).

OHH: I find that eating healthy on the road is the biggest challenge for me. I find myself overeating to compensate for being tired or stressed out while traveling. Do you have any suggestions for how I can overcome this problem?

JH: Traveling is the most challenging situation to be in when trying to ensure you are getting properly fueled. The key to success is planning where your meals will be, and to always carry nourishing options with you. Traveling by car is easy because you can pack a cooler filled with your favorite foods.

When flying, bring along a meal for the trip to keep you satiated until you get to your destination. I always bring a hearty to-go salad for plane trips. In situations where you are stuck at an airport surrounded by fast food, look for a place like Subway for a whole wheat sub filled with veggies and mustard, or Chipotle, where you can have a black bean veggie burrito with guac and salsa. I have been stuck in extremely limited situations, but have managed to always find at least something to satiate me until there are better options. Recently, in a small airport in Texas, the only thing I could eat on the entire menu was chips and salsa…but at least I wasn’t hungry anymore and could make it to my next stop, where I’d find something nutritious. Be sure to hydrate as well, regardless of where you are. Fatigue will be enhanced if you are dehydrated while traveling.

OHH: I enjoyed reading the foreword of your book, written by T. Colin Campbell, Ph.D. I noticed that he specifically encourages readers not to add oil to foods. As a dietitian, where do you stand on the oil controversy? Can someone who doesn’t need to lose weight include oils in their diet?

JH: I do recommend people curtail oil consumption in general. Oil is 100% pure fat with minimal nutrients when compared to the original source (i.e. the olives instead of the olive oil). Oil is a processed food, where the fibers and micronutrients are stripped away and all you are left with is the fat. Contrary to what many people have heard thanks to clever marketing, there is no health benefit to including oil in your diet.

If, however, you are at your ideal body weight and your cholesterol profile is healthy, a bit of oil included in a primarily whole diet is fine as a treat. The thing is, the omission of oil from most recipes is not even noticeable from a flavor or quality standpoint. So, why not just leave it out and save the excess calories and fat? There are plenty of delicious oil-free dressing recipes now available, and you can even find bottled ones at the grocery store now. And sautéing without oil is easy using vegetable broth, water, juices, coconut water, beer, or wine.

OHH: Can you tell us a little bit about your work with EarthSave, International, and what you are hoping to accomplish? What would you say to someone who wants to become an advocate for animal rights causes, but isn’t sure where to start?

JH: In the past year, we have taken EarthSave in a slightly different direction with a focus on Meals for Health. In our first trial run last spring, we took 21 participants through a physician-monitored, month-long, whole food, plant-based program. Together with some fabulous food coaches, inspiring lectures, exercise opportunities, shopping tours, and group support, all of the participants successfully completed the challenge.

They lost an average of 17 pounds, had an average reduction of prescription medications of 84%, and the cessation of multiple common chronic non-specific conditions (like constipation, heartburn, and migraines)! One woman went off her high blood pressure medication she had been on for 22 years prior to this experience within a couple weeks! Another woman was taken off of eight medications by the end of the challenge. Blood pressure and cholesterol levels significantly decreased, and the group and their families were exceedingly optimistic, energized, and committed to eating this way in the future. Our goals include having this written up in the scientific literature, creating a film documentation of the program, and the generation of a template usable by other groups nationwide.

For someone wanting to advocate for animal rights, I would recommend searching the web and asking your network of friends, family, and colleagues to help you find something that rings true to you. I consider myself somewhat of an undercover animal rights activist, since my expertise is health and nutrition. As I get people to decrease or omit animal products from their diet, they are not only making themselves healthier, they are also saving hundreds of animals a year! It’s a win-win situation, and that is the fire that motivates me! If you are starting out, check out all of the amazing organizations out there and consider your skills and talents; there is plenty of work to do on so many different fronts, everyone can easily find their perfect niche.

OHH: Totally agreed! And it’s particularly exciting to hear you say that, Julieanna, since the essence of Our Hen House is that there is indeed a niche for everyone who wants to change the world for animals, and we hope that the resources we provide daily can help people on their journeys! Are there any exciting new projects in the works for you that we should look out for?

JH: I am working away at a couple of new book proposals, and am busy lecturing, showing my film, To Your Health, and seeing clients around the country and beyond.

Thank you again, Julieanna Hever, for your incredible work, and for authoring this wonderful resource on vegan nutrition.

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For your chance to win a copy of Julieanna Hever’s book, The Complete Idiot’s Guide to Plant-Based Nutrition,  first follow Our Hen House on Twitter, then comment below with your own answer to the question: “What would you say to someone who wants to become an advocate for animal rights causes, but isn’t sure where to start?” BE SURE TO INCLUDE YOUR TWITTER HANDLE IN YOUR RESPONSE. A randomly-selected winner will be picked on Friday, March 2 at midnight EST (which is when the contest officially ends), and will be notified within one week via email. Good luck!