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Help with a mostly plant based, GF, low fat diet?



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DIETITIANBECKY
Posts: 26,437
7/1/13 1:33 P

I would ask the doctor for some specific meal plans that meet the nutrition goals you were given. You should be able to obtain 2-3 weeks worth of ideas. Ask the doctor for some GF options that are available in your area, local grocery stores and specialty stores. The doctor should have these resources available.

Becky



HEIDI257
Posts: 55
7/1/13 11:17 A

I appreciate your concern. She is a real doctor (so are Naturopaths). The test was to be taken as a grain of salt to possibly help point me in the right direction (knew I would find it interesting). It does site scientific reliability and the exact genes associated with each decison. For example, it doesn't think I am at an increased risk for diabets (which would, I am sure, lend itself to low carb). It compares the Med Diet, balanced (which is more 30/30/40), low carb, and low fat. Since I have experimented with paleo ish and low carb, this resonated and just makes sense.

But, yes, it is the gluten free vegan part that gets a little dicey. Again, she does advocate fish. The mostly plant diet is based on my tendency/family predisposition for LDL.

I don't think that that the FDA guilelines are the best for everyone at all so I like to look at alternatives. Autoimmune issues are often a mystery for the medical field and a lot of alternative diets seem to really help them.

Again, thanks!



ANARIE
Posts: 12,348
7/1/13 10:09 A

I'm seeing some red flags here. Is this doctor an MD, or is this a chiropractor or naturopath?

I could be wrong, but I'm pretty sure that we're about thirty years away from genetic testing being able to identify dietary recommendations for an individual. They can diagnose specific diseases, but there's no genetic "type" that influences nutrition that can be identified with the technology we have right now.

I don't know about this particular company, but I know there was one "personalized nutrition by genetic testing" company that was exposed as a scam; reporters sent the same sample under different names and addresses and got different information back. So then they sent a sample from a dog and got the same information as for one of the previous human samples.That company was selling supplements (which, when they were analyzed, turned out to be all the same.) Were you asked to buy vitamins related to the result of the test? If so, that's a red flag. The only information I've been able to find about Pathways Genomics is that they were selling a home testing kit that was ruled illegal:
www.genomicslawreport.com/index.php/2010/0
5/13/fda-puts-the-brakes-on-pathway-wa
lgreens-pairing-whats-next-for-dtc/

That's why I asked whether the doctor is an MD. This sounds very much more like a chiropractor thing, and they're not supposed to give nutritional instructions in most states.

And the diet recommendations you got are very generic, not "low fat" at all. 50-55 carbs, 20-25 fat and 20-25 protein is basically the same as the SparkPeople guidelines, which are basically the same as the American Dietetics Association, which are basically the same as the USDA. It's just an old-fashioned balanced diet. Lean poultry, fish, and whole grains (and of course lots of green veggies) are the recommended base diet for anyone who doesn't have allergies to one of them. Some diets recommend less carbs and more fat, but those would be "high fat" or "low carb" while yours is average-- it's exactly what any doctor or dietitian would tell you as a first step before they even see you, the thing you should do while waiting for tests or results to see if you're in some way different from average. Is there anything in that 32-page report that really explains a connection between YOUR specific genome test and the recommendations you've been given? The company that was doing the "personalized supplements" sent out a huge report, too, but it was basically just a chapter out of a genetics textbook. They would change the colors of the cover (and the colors of the supplement bottles) according to what genes they said you had, but what was inside was the same for everyone and didn't really have anything to do with what they said they'd tested.

I just think it would be a really, really good idea to run this Pathways Genomics test past another MD or a Registered or Licensed Dietitian (in this case, find one yourself rather than taking a referral from your doctor,) and/or do some research yourself in sources other than the ones your doctor has given you. It just doesn't sound like it's really on the level, and the combination of vegan and gluten free is going to be difficult to achieve. You may be complicating your life unnecessarily, and worse yet you may be concentrating on the wrong thing and making your condition worse.

That said, can't argue with 50-55/20-25/20-25. It's a good place to start; it just doesn't really have anything to do with your genes.



ETLNOW
SparkPoints: (3,334)
Fitness Minutes: (0)
Posts: 147
7/1/13 9:33 A

At the Eat To Live team, a new Six Week Plan thread has just begun for July. It may be more restrictive than you are looking to do, but it may be a resource for you as you're considering going more plant based.
Consider stopping by to visit us!





RENATARUNS
SparkPoints: (3,557)
Fitness Minutes: (2,155)
Posts: 1,105
7/1/13 9:18 A

Asian food is usually pretty good for people who have to avoid wheat or dairy, because it just plain doesn't contain any to begin with. And meat can often be reduced or replaced.



JUSTEATREALFOOD
Posts: 1,073
7/1/13 9:00 A

I am GF because of a gluten sensitivity and I know how tough that can be at times. I get most of my carbs from vegetables with the bulk of my calories coming from fat. Assuming you are not going to be eating a lot of GF bread substitutes you will need to eat a lot of nutrient dense vegetable carbs to make up the bulk of your calories. Sweet potatoes, legumes, buckwheat, squash, root vegetables, quinoa and brown rice.

ETA: Vegan and paleo cookbooks and websites will probably be helpful. I have this book and has amazing recipes with a picture for each. www.goodreads.com/book/show/4729838-1000-v
egetarian-recipes-from-around-the-worl
d


Best to you,
April

Edited by: JUSTEATREALFOOD at: 7/1/2013 (09:05)


CMCOLE
Posts: 2,667
7/1/13 7:31 A

I'm pretty sure I'd be stressed, too - having to eliminate ALL those things at once.

I hope your doctor has referred you to a RD for help with menu planning



WHATKATHYSAYS
Posts: 52
7/1/13 6:51 A

One of my favorite meals is fresh veggies and hummus- all plants and gluten free! Sometimes I add a little feta cheese to my hummus for a treat, too.



AZULVIOLETA6
SparkPoints: (52,513)
Fitness Minutes: (63,718)
Posts: 2,606
6/30/13 11:59 P

That sounds like a very difficult diet to achieve. It's also very different from what I have to eat, so I don't have a lot of suggestions for you.

However, one thing that you might look into as a non-processed convenience food is making your own salad-in-a-jar. The basic principle is to chop up a bunch of salad ahead of time and store it in Mason jars. You put the heavier things (cherry tomatoes, garbanzos, etc.) and the dressing on the bottom layer and the lighter things (spinach, lettuce) towards the top. These keep very well in the fridge for as long as a week and are great if you are in a hurry or need something portable. I usually add meat or home-canned tuna on top. I originally found the idea on Pinterest.



HEIDI257
Posts: 55
6/30/13 11:50 P

Thanks so much, will def check out your blog!




ETLNOW
SparkPoints: (3,334)
Fitness Minutes: (0)
Posts: 147
6/30/13 11:41 P

There are a few plans that you might be interested in looking into: Dr Furhman has created Eat to Live ( weight loss focus ) and Eat for Health both based on plant based plans, he calls it Nutritarian eating. Maybe you've seen him on PBS during fund raising week in your area. Eat for Health is focused on healthy choices with 90% plant based and some animal protein. There's an Eat to Live Team on Spark. Dr F is at www.drfuhrman.com. you'll find some recipes there. Stop by my blog, tonight I posted a recipe of a steamed vegetable mix that your family might enjoy over quinoa (gf). Some good vegan recipes are at www.fatfreevegan.com.
Much health and happiness to you.



HEIDI257
Posts: 55
6/30/13 11:34 P

Thanks so much. I think I just feel overwhelmed now. I have no problem with the low fat, no processed food part. I had sorta done gluten free before, but that lent itself to more animal meat and more low carb. It is also hard for me to give up sprouted bread for the low fiber GF stuff. I think your advice is spot on. I like vegan meals so will just have to experiment with more of them. I don't want to have to make multiple meals at night for the rest of the family. Slowly, I will wean off meat. Still not certain I will give up all chicken and poultry though. Ughh...



WILLOWYGIRL
SparkPoints: (5,251)
Fitness Minutes: (15,978)
Posts: 103
6/30/13 11:30 P

I would suggest talking to a RD as said below. (I might also get a second opinion in terms of the doctor tbh)

or if you want to do this on your own, start with small steps. First cut out the gluten, and find a way of cooking that works. Then the meat, and replace that with beans, legumes, etc. Then learn how to cook low fat. I really think small steps are the only way a person could incorporate all of those dietary needs into a livable diet without RD advice.

That said, it is doable. I have been vegetarian for a long time (I occasionally take a break and eat fish etc. when I feel like Im needing protein) and I've learned how to cook without too much added fat. I think the low fat comes into play more when you are eating a lot of prepackaged or restaurant foods. When you are cooking at home, as long as you arent cooking with lard etc, its pretty easy to be light on the fats.

Good luck

Edited by: WILLOWYGIRL at: 6/30/2013 (23:31)


HEIDI257
Posts: 55
6/30/13 10:00 P

My doctor (very cutting edge) is very much into genetic testing. I am at a very healthy weight now, but always watching it (used to be overweight). I have high cholesterol, but that also seems to be a genetic predisposition for me per testing. My body just makes a lot of cholesterol. Lots of good, but lots of bad. In addition, she did a new test by Pathways Genomics that tells you the "best"diet for you based on your DNA. Sounds hokey, I know, but it is a 32 page report that is very interesting. It said to eat low fat for me...50-55% carbs, 20-25% Fat and 20-25% Protein. That totally resonates with my intuition and how I know my body. That recommends lean poultry and fish with whole grains (do-able), but my doctor wants me to take it a step further and be on a mostly plant based diet (think Joel Fuhrman Eat to Live). However, I recently tested as having the genetic genes for Celiac making it, in her option, like a loaded gun where I need to control my enviornment to prevent getting it. I DON''T have Celiac, but I was diagnosed with a small autoimmune related issue and my cousin has Celiac. So, my doctor thinks that gluten will effect me in a negative way.



LBSPOERL
Posts: 1,094
6/30/13 9:52 P

Why do you need to be low-fat, and is there a certain kind of fat that they want to see lower?? What is the range or maximum that they want you to take in a day for fat? I'm gluten free myself, and while I actually do better with higher levels of fat, it is possible to eat what they want you to. Just about any produce (avocados are high in fat though) with protein alternatives (quinoa, black beans, amaranth, millet - all are gluten free and have great levels of protein!), egg whites - mixing and matching any and all of these will give you a plethora of options to choose from! It doesn't hurt to do some processed gluten free stuff to supplement, but not as a means for the basis of meals all the time. If you'd like, I can go through my collection of things and pull together recipes for you! Send me a message and I'll be happy to help out further. :D



JUSTEATREALFOOD
Posts: 1,073
6/30/13 9:30 P

That's a tough one. Seeing an RD is probably a good idea. If you don't mind my asking why did your Dr put you on this diet?

It sounds to me like you should be eating lots of vegetables and fruit. Most quick options for meals are going to lack food quality unfortunately, that's the trade off, quality for convenience. Can you just make regular healthy meals with lots of vegetable options and meat for your whole family. Then you can eat the vegetables and a small amount of meat and the rest of the family can eat what they'd like?

I have some questions for you.

How much fat? How many grams a day? What kinds of fats?

How much protein? How many grams a day?

Edited by: JUSTEATREALFOOD at: 7/1/2013 (08:42)


DRAGONCHILDE
SparkPoints: (56,306)
Fitness Minutes: (14,204)
Posts: 9,583
6/30/13 8:49 P

I would ask your doctor for a referral to a registered dietician. I am assuming that he has medical reasons for you to be on this diet, and a dietician is educated enough to be able to design a meal plan around your needs. We can provide general recommendations, but it's hard to meet really specific criteria. :)



HEIDI257
Posts: 55
6/30/13 7:26 P

So, my doctor wants me to go to more of a plant based diet (only eating fish and small amounts of skinless poultry, but very small) that is LOW FAT based on recent testing (have tried low carb, but not good for me). Problem is that I also need to be gluten free. A lot of the vegan recipes, rely on wheat or are higher in fat. I am hesitant to use a lot of processed gluten free stuff, but do need some quick options and meals to prepare as we have small children, very busy, etc. I also want calorie counts and "real" food that isn't too "weird" that my family won't even consider.

Can anyone give me meal ideas, good recipe books with calorie counts, etc.? Stressed!



 
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