PHILOSOPHY

PLANTED

LIVING A PLANT-BASED LIFESTYLE

words: Shauna L. Nosler | photograph: Harriett Birrell & Griff Whalen

“There is no rule that if you eat plant based, you have to do it 100 percent of the time. That may work for some people, but not for others. Eating less animal products and processed foods, and more natural plant-based foods in any amount is a step in the right direction.” —Griff Whalen, NFL athlete

Plant-based diets aren’t anything new—even if the concept is trending in 2020. And yeah, yeah, yeah, I used the word “trend,” but make no mistake … while plant-based foods are popping up everywhere from fast-food restaurants to local farmers markets— and world-wide everyone from big-name celebrities to high-profile athletes to everyday people is exploring the plant-forward lifestyle—this movement (if you will) is much more than a trend. En vogue, yes, but a trend? Nah, it’s much more than that, and people everywhere (myself included) are starting to consider making the trend a permanent part of their lifestyle.

But just how do you begin to explore a plant-based diet? Where do you start, and for that matter, why?

Harriet Birrell—known to her many followers simply as Natural Harry—plant-forward lifestyle advocate and successful cookbook author, has more than a few practical reasons why a plant-based diet is good for your body, mind and soul.

From fashion designer to whole-food champion

“Lucky for me,” says Birrell of her upbringing, “we ate a very basic diet of whole foods. We had very few treats or rather, healthy and whole foods were considered treats to us. I grew up on my grandparents’ farm 40 minutes from the closest big town so we tended to not have access to local shops and restaurants so most of our diet was homemade goodness, from scratch.”

Vegan vs. Plant-Based

“Veganism,” according to the Vegan Society, is a way of living “which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose.” In other words, veganism isn’t just a diet, it’s a lifestyle. As for the diet part, vegans do not eat any animal products, including not just meats but also all dairy products eggs and even honey. And vegans, like those who follow a plant-based diet, eat a combination of fruits, vegetables, whole grains and legumes. However, a plant-based, or plant-focused, diet does not necessarily mean excluding all animal products, but generally speaking, those on this path do get 85–100 percent of their nutrition from plant products.

Natural Harry’s Essential Plant-Based Pantry

Activated buckwheat: made from buckwheat seeds, used in baking recipes Apple cider vinegar: a prebiotic vinegar used as a tonic; purchase brands that are raw Black bean spaghetti: tender and loaded with protein, great alternative to wheat-based pasta Cacao nibs: use instead of traditional chocolate chips, high in antioxidants Cacao powder: adds a smooth chocolate flavor to smoothies and more Chia seeds: high in omega-3s Chickpea flour: aka besan, great when used to bake pizza crusts, cakes and cookies Coconut aminos: made from fermented coconut blossom, similar to soy sauce but with lower sodium Coconut yogurt: made from cultured coconut milk Food-grade essential oils: look for orange and peppermint Kelp noodles: made from sea kelp, loaded with nutrients

Kimchi Kombucha Maple syrup Medjool dates Miso

Mung bean fettuccine: also known as cellophane noodles Nori: edible seaweed Nutritional yeast: an inactive yeast grown in molasses, it lends a “cheesy” flavor to recipes

Organic rolled oats Plant-based milk

Purple sweet potato: aka okinawan, tons of fiber and nutrient dense

Sauerkraut Smoked paprika

Tahini: paste from sesame seeds lends a nutty flavor to dishes Tamari: similar to soy sauce but with a smoother, thicker consistency

Tempeh Tofu

Vanilla powder: make sure the brand’s only ingredient is vanilla bean (no added sugar) Wakame: edible sea vegetable, great in salads and soups

But while she has always had a diet rich in whole foods with little to no processed food, she hasn’t always followed a 100 percent plant-based diet. Nor has she always been a shining example of what most would consider healthy.

“I really began to disregard my health,” says Birrell of the years she spent working in the fashion industry in Melbourne, Australia.

“The high-pressure, high-stress environment caused me to focus more on convenience foods rather than whole food,” she says. Eventually, the lifestyle got to her and she left her job and city life behind to travel for six months. When she returned home, she took a leap of faith and turned her attention to what she says was always her original passion: health and wellness. She enrolled in a 12-month online course at Integrative Nutrition. During that time she was quickly drawn to the organic, plant-based whole foods approach.

“It just makes so much sense to me that whole is better than processed and variety, color and natural is vitality and sustenance.” And, she says, after committing to a 100 percent plantbased diet, she began to take heed of the changes to her body, mind and overall well-being.

“I noticed an increase in energy and clarity of mind,” she says. “I have always been a swimmer but [after following a strict plant-based diet] was able to swim much farther and faster without tiring. It’s like I have more oxygen in my blood... if that’s possible.” Along with physical changes, Birrell soon recognized a sensitivity to processed foods and says there is a big contrast between knowing what good health actually feels like and what it doesn’t.

Bottom line, feeling good is the main reason she says she chose to walk this path, and looking after herself on a cellular level so she can be her best version for the people she loves is why she continues. ⎕

Natural Harry’s top five tips for living a more plant-forward life

Interested in exploring a more plant-forward lifestyle? Here are a few tips to get you started • Arm yourself with the best recipes and books. Get in the kitchen and reteach yourself to cook plantbased whole foods.

• Only make meals you enjoy and that satiate you.

Make sure to eat enough whole-food, plant-based protein from beans, nuts, seeds, legumes and grains.

• Fill your fridge and pantry with plant-based wholefood ingredients and challenge yourself to use all of it.

• Put some music on and make mealtime cooking a therapeutic and fun experience. Enjoy it!

• Go at your own pace. If replacing just one meal a week to begin with is a good start for you, do that.

Yes. Yes it is according to some professional athletes and sports nutritionists alike.

Griff Whalen, former Indianapolis Colts wide receiver, knows a thing or two about fueling his body for prime performance. The professional athlete, who now follows a plant-based diet, says he’s stronger and more efficient both on and off the field than ever, but he hasn’t always been a plant-forward eater.

“Growing up my diet was pretty typical for middle-class Americans, which is another way of saying it was terrible. Especially as I gained more independence in high school and relied less on home-cooked meals. Almost everything I ate was heavily processed and oversaturated with sugar and fat.”

In college, Whalen says he gradually began to learn how important nutrition was and how large a role it plays in athletic performance and development.

“I started eating more natural foods, lean meats, more vegetables, but still to this day struggle with self-control when it comes to sugary foods. Personally, I feel that I ate so much sugar as a kid and in high school that I developed a strong addiction to it, and now I try to avoid it as much as possible, much like an alcoholic does with alcohol.”

Signed to the Colts in 2012, Whalen went on to play for other teams, including the Oakland Raiders, and it was during his time there that he met sports dietitian Rikki Keen MS, RD, CSSD, CSCS. In addition to working with the Raiders, Keen has worked with NFL veterans and draftees at ESPN’s “Wide World of Sports,” the USWNT (U.S. Women’s National Team) and currently serves as director of performance nutrition for the Orlando City Soccer Club.

“I work with individual athletes and teams on adequate fueling, hydration and supplementation, planning out menus, monitoring blood work, conducting body composition and pre- and post-nutrition for training and game days,” says Keen. And, she says, offering plant-based protein sources at each meal, which includes food sources, as well as supplement options, is key to building and maintaining the muscle needed for high-level performance.

“The nutrients we focus on around training are leucine, creatine and quality carbohydrates,” says Keen, as well as those derived from colorful fruits and vegetables, healthy fats, fortified B12 and calcium sources, and probiotics. And the vegan players says Keen—like current USWNT member Alex Morgan and former player and three-time Olympic gold medalist Heather Mitts—can obtain essential omega 3s from an algae-based supplement.

Want to know more about plant-based diets from a nutritional aspect and how it can help athletes (and average Joes) live a healthier life? Head over to our website and read the entire interview with NFL player Griff Whalen and sports nutritionist Rikki Keen. EdibleIndy.com Griff Whalen, former Indianapolis Colts wide receiver.

Rikki Keen’s go-to snack for those wanting to eat more plant-based foods:

“performance balls and frozen blueberry bowls, similar to acai bowls. Performance balls, aka energy bites, are so easy to make and you can change up the ingredients as you like. Ingredients include peanut butter, ground flax seed, rolled oats, vanilla extract, dark chocolate chips and honey. Bowls are always popular, as athletes (or non-athletes) can personalize toppings: berries, bananas, chia seeds, flax seed, peanut butter, coconut flakes, dark chocolate chips, and granola.”