|Plant Based Lunch = 2 c. salad: spinach, bok choy, beets, onions & chickpeas, 1 c. French green lentils spiced with cardamom, cumin & cinnamon, 1 c. quinoa with tomato & basil|
Imagine getting full after eating a little bag of carrots, or a small bowl of greens. Is that bad? Remember the last time you ate cookies, fried food, or Doritos, and you just couldn’t stop eating them? That’s because your your stomach’s fullness receptors aren’t activated until it’s filled up.
|Source: Dr. Joel Fuhrman, Eat for Health. Book One, 2008|
When I tell people I shop every Saturday at the farmers market, many react by saying they could not do the same because it is too expensive. Of course, if you just trade out all the meat and vegetables that you consume for organic ones, your grocery bill will go up. But it’s not just about trading out pesticide-ridden spinach for a locally and sustainable grown spinach. It’s about changing the way you eat in general.
|Calorie Comparison (from CDC)|
Short-term studies (mostly conducted over several days with limited food options) described in the following section indicate that feeling full is more likely to make a person stop eating than is the total caloric content of the food consumed. Many people believe that consuming high- calorie foods will make them feel full, but a study by Duncan and colleagues3 provided contrary evidence. In their study 20 obese and non-obese participants ate as much as they wanted over 5 days from a diet that alternated from low-energy-density to high-energy-density foods. On the low-energy-density diet, the participants felt full with just over half the calories (1570 kcal) they needed to feel full on the high-energy-density diet (3000 kcal). (Source: Can eating fruits and vegetables help people to manage their weight? Research to Practice Series No. 1).
|Plant Based Lunch...Eaten. (Too full to finish the lentils.)|