Let's Talk Whole-Food, Plant-Based: A Quick and Simple Guide to Eating for Cancer and Chronic Disease Prevention

In the realm of nutrition, there’s an overwhelming abundance of information, leaving many of us scratching our heads about what truly constitutes a healthy diet. Our busy lives lead us to convenience foods that are quick, our local stores and restaurants don't always have healthy options, and our social activities and networks don't prioritize healthy food. However, all of us have been touched by someone with cancer or other chronic health conditions which can be caused and perpetuated by poor diet. While we understand there can be many factors to these health risks, we like to focus where we have some control. So we are advocating for straightforward talk on nutrient dense, whole-food, plant-based eating to prevent and reverse disease. Together we can make small changes that become impactful over time.

While we want to keep this blog light, we also know it's important to have well researched facts. "A Look at Plant Based Diets" from Missouri Medicine is a quick and easy overview of the benefits of a whole-foods, plant-based diet and references other research if you want to dig in a bit.

Below we will lay out a practical, simple guide to integrating more whole foods and locally grown produce into your meals. Let’s dive into the joy of healthy eating together, shall we?

Understanding Whole-Food, Plant-Based Eating

First things first, what does whole-food, plant-based (WFPB) even mean? At its core, it refers to a diet centered around whole, minimally processed plant foods—think fruits, vegetables, whole grains, nuts, and seeds. It doesn’t mean you have to go completely vegan or vegetarian (unless that’s your jam!). Rather, it's about increasing the proportion of whole grains and plant foods on your plate.

Why focus on WFPB eating? Research has shown that a diet rich in fruits and vegetables can have a profound impact on our health, particularly in reducing the risk of prostate, breast and other cancers. It can prevent and reverse heart disease and diabetes. Plus it will help maintain a healthy body weight which increases energy and activity levels. All of these can lead to longer and higher quality life! By incorporating more plant foods, we fill our plates with antioxidants, vitamins, and minerals that nourish our bodies and help keep diseases at bay.

The Wholesome Benefits of Whole-Foods, Plant-Based Eating

So, now that we know why, let's make a simple plan about what to include in your meals and want to avoid. We want to keep it simple so here are some overarching ideas to keep in mind as you make food choices. Further down, we get more specific on foods but these key points will get you started in the right direction.

Simple Ingredients

WFPB are foods that are unprocessed or minimally processed, retaining their natural state. By focusing on whole foods, we eliminate a plethora of additives, preservatives, and unhealthy fats commonly found in processed food. Plus, whole foods are packed with fiber, which supports digestive health and keeps us feeling full and satisfied. An easy filter before you buy or consume food, is to check the label if a food item has lots of extra ingredients or not. The more ingredients, especially ones you don't find in your home kitchen or can't pronounce, the more you should avoid the food.

Healthy Farm Practices

When possible choose USDA Certified Organic or Regenerative Organic to reduce exposure to harmful chemicals used in food production. The Environmental Working Group has guidance on the "Dirty Dozen" and "Clean Fifteen" to help you know foods that are more or less prone to chemical uptake. We also advocate for buying direct from farmers so you know the processes they use and can be sure you are getting the freshest, healthiest food possible. Many small farms follow organic certification requirements but due to cost and paperwork requirements choose not to certify. Regenerative organic farming practices are springing up everywhere, focusing on sustainability and soil health. These practices not only yield healthier crops but also contribute to the resilience of our food systems. Finally, a focus on soil health through regenerative organic practices increases the micronutrients in the soil which translate to more nutrients in our food.

Locally Grown

One of the best steps you can take in your journey toward healthy eating is prioritizing locally grown foods. Not only does this support local farmers and economies, but it also means your food is fresher, retains more nutrients, and often offers more quality for the price! You can find local farmers’ markets in your area that are brimming with fresh produce just waiting to grace your kitchen table. Or check out farms that offer Community Supported Agriculture, a pre paid subscription to fresh fruits, vegetables or meats. You can also purchase direct from farms using our handy list! Added bonus-you will meet some pretty awesome people!

Choose your proteins wisely

Not all proteins are packaged the same so it's good to pay attention to the additional nutrient values, like fat, fiber and sodium. Soy, beans and legumes that include beneficial fiber can be a great source of protein as are many vegetables. Lean meat, poultry and fish can also be good sources in moderation, especially if grown with practices that enhance nutrition like pasture grazing, variety of diet, and forgoing hormones or antibiotics.

A vibrant display of whole foods showcasing a range of colors and textures.

Getting down to details

We know some people like more details than basic guidelines (where are all my fellow Type A's?), so we have a great list of what to prioritize and what to avoid from The Center for Nutrition Studies.

Foods to prioritize:

Whole Grains & Ancient Grains

amaranth, barley, brown rice, bulgur, farro, millet, quinoa, sorghum, steel cut and rolled oats, teff, wheat berries, whole wheat, wild rice

Legumes (dried or canned with minimal salt)

adzuki beans, black beans, black-eyed peas, chickpeas, fava beans, green beans, kidney beans, lentils, lima beans, mung beans, peas, pinto beans, soybeans

Greens (fresh or frozen)

arugula, bok choy, chards, cilantro, collards, kale, lettuces, parsley, spinach

Roots

beets, carrots, daikon, garlic, ginger, leeks, onions, potatoes (all colors), radishes, turnips

Other veggies

asparagus, Brussels sprouts, cauliflower, celery, mushrooms, peppers, sea vegetables, squash, tomatoes, zucchini

Fruit (fresh or frozen)

apples, apricots, bananas, berries, cherries, grapes, kiwi, mangoes, melons, papayas, pineapple, plums

Omega 3 Rich Seeds

chia seeds, flaxseed

Spices (all spices)

Minimally Processed Whole Soy Products

edamame, miso, tempeh, tofu

Beverages

Water (filtered), decaffeinated coffee, green tea, herbal teas, unsweetened plant-based milk substitutes

Foods to eat in Moderation

Nuts

almonds, cashews, nut butters, pistachios, walnuts

Coconut

low-fat coconut milk, raw coconut, unsweetened shreds or chips

Avocado

Seeds (except omega 3 sources)

pumpkin, sesame, sunflower

Dried Fruit

organic and without added sugars or oils

Added Sweeteners

maple syrup, date syrup, molasses, honey

Beverages

caffeinated coffee and high-caffeine tea (without added sugar)

Foods to limit

Meat

fish, lamb, pork, poultry, processed meat, red meat, seafood

Dairy

butter, buttermilk, cheese, cottage cheese, cream, half and half, ice cream, milk, yogurt

Eggs

chicken, duck, ostrich, quail

Processed Plant Fragments

(these oftentimes include vegan replacement foods)

Added Fats

margarine, oils (including olive and coconut)

Refined Sugar

barley malt, beet sugar, brown sugar, cane juice crystals, confectioners’ sugar (powdered sugar), corn syrup, fructose, white sugar

Refined Grains

white flour (including in pastas, bread, snack foods), white rice

Protein Isolates

isolated soy protein or soy protein isolate, pea protein isolate

Ultra-Processed Foods (Foods with additives, artificial colors, stabilizers)

*These are often packaged and drastically modified from their original state (think Twinkies, Oreos, potato chips, and other “junk foods”). If you’re not sure whether you are eating an ultra-processed food, read the label and ask yourself whether you recognize the ingredients.

Beverages

soda, fruit juice (even 100% pure fruit juice), sports drinks, energy drinks, alcohol

Stay Motivated on Your Journey

Transitioning to a plant-based, whole foods diet doesn’t happen overnight. Start small by introducing one new recipe or ingredient each week. Explore local farmers’ markets, join a community gardening group, or connect with others who share your passion for healthy eating.

Keep a food journal to track your meals and how they make you feel—this can help solidify your connection to the foods that nourish you.

Also, think of “healthy eating” less as a restriction and more as a joyful exploration of nutrients. The benefits aren’t just physical; they can also lead to a newfound appreciation for food and its ability to heal and nourish us. Many cultures prioritize plant based eating so look to them for inspiration-think Meditteranean, Indian, Japanese, Thai-and have fun exploring new flavor combinations and foods.

Conclusion

In a world filled with diet fads and confusing information, let’s simplify things. A plant-based, whole foods diet offers a straightforward approach to healthier eating and possibly even cancer prevention. By focusing on locally grown options and enjoying the richness of whole foods, we empower ourselves to make choices that benefit our health and the health of the planet.

So, are you ready to embrace a more vibrant and balanced way of eating? Let's keep the conversation going and inspire each other with delicious recipes, ideas, and tips along the way! We'll get you started with this list of easy recipes from Eating Well.

Here’s to good health and tasty, plant-based meals!

Starting from Seed-How to Grow Your Own Vegetables

Starting garden plants from seed can be satisfying way to grow food, herbs and flowers. Below we will go through the steps to have a successful start, but first, why should you start from seed and what are some of the draw backs?

Reasons to grow your own vegetables from seed:

• Quality of care-you know how the plant was treated from soil, fertilizer, container type and more.

• Choose your varieties of plants-you can often find more interesting varieties if you are willing to start from seed.

• Control over the type of seed-Is it heirloom, open pollinated, non-GMO or organic?

• You can start growing early to get a head start on your garden.

• Lower cost-you can buy a packet of seeds for the price of one start at the store. This is often best if you are doing some scale (share with friends!)

While starting your own seeds has many benefits, it's does take some work and consideration. There are supplies you will need, space to grow, time commitment to care for the seeds and some other complications like making sure you have good air flow, light and prevent mold growth. Read on for tips on making your garden grow from seeds!

How to start seeds

1. Choosing Seeds to start

• Select seeds based on your climate and growing conditions.

• Consider the type of plants you want to grow (vegetables, flowers, herbs). Grow things you like to eat, provide beauty or compliment your kitchen.

• Check for seed viability and expiration dates.

• Learn if it's a plant that likes to be started indoors or should be direct sown once the weather has warmed.

2. Gather Supplies

• Seed trays or pots. This can be done on a budget if you are creative with your containers. Think reused egg cartons, toilet paper rolls, yogurt containers, etc.

• Seed starting mix (light, well-draining soil).

• Labels for marking plant varieties

• Watering can or spray bottle

• Plastic wrap or humidity dome (optional)

3. Prepare the Seed Starting Mix

• Moisten the seed starting mix before filling trays or pots.

• Fill containers, leaving about 1/2 inch of space at the top.

• Lightly tamp down the soil to remove air pockets.

4. Planting Seeds

• Follow the seed packet instructions for planting depth.

• Place seeds in the soil and cover lightly with soil mix.

• Label each container with the plant name and date of planting.

• Not sure when to plant your seeds so they will be ready at the right time? Check out this handy guide or get more sophisticated with this calculator.

5. Watering

• Water gently to avoid displacing seeds.

• Keep the soil consistently moist but not soggy.

• Use a spray bottle for delicate seedlings.

6. Providing Light

• Place seedlings in a bright location with at least 12-16 hours of light per day.

• Consider using grow lights if natural light is insufficient.

• Rotate trays to ensure even light exposure.

7. Temperature and Humidity

• Maintain a warm temperature (65°F to 75°F) for optimal germination.

• Use a humidity dome to retain moisture until seeds germinate. This can be as simple as the top of a clear soda bottle over a pot or plastic food wrap over a container.

• Remove the dome once seedlings emerge to prevent mold.

8. Thinning Seedlings

• Once seedlings develop true leaves, thin them to prevent overcrowding.

• Remove weaker seedlings, leaving the strongest ones to grow.

9. Transplanting

• When seedlings have a few sets of true leaves, they are ready to be transplanted.

• Harden off seedlings by gradually exposing them to outdoor conditions.

• Transplant into larger pots or directly into the garden once the danger of frost has passed. Find your last frost date here. But be sure to watch your forecast at that time too!

10. Maintenance

• Continue to water and provide light as needed.

• Fertilize with a diluted liquid fertilizer every few weeks.

• Monitor for pests and diseases, taking action as necessary.

Starting plants from seed can be a rewarding experience that allows you to grow a variety of plants tailored to your preferences. By following these steps, you can successfully nurture your seedlings from germination to transplanting. Let us know how it goes!

Additional Resources

Here are some additional resources that you may find useful as well:

Seed Savers Exchange-Decorah, Iowa dedicated to heirloom and open pollinated seeds

Johnny's Selected Seeds-many organic and interesting varieties

ISU Extension-Seed starting guide with many refrernce materials

Hoksey Native Seeds-Native prairie seeds from Lynnville, Iowa

Garden Variety Podcast-Iowa Public Radio show and podcast on all things gardening

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Inaugural Event: "Forks over Knives" Film Screening

We are excited to kick off our first public event with a screening of "Forks over Knives" at the Knoxville Public Library on February 4 with doors at 5pm and film starting at 5:30. Since Mint 'N More got new life this last fall with it's first employee, we have been working hard to define the vision and plan our actions. While farming and creating sustainable agriculture is a long process, we also wanted to have some quick action to show progress and get our community involved. It's clear that we first needed to work on building our community of eaters so we launched Mindful Nourishment Matters as our public advocacy operation. Of course, everyone eats in some way or another but our goal is to develop a larger community of eaters who value locally-grown, chemical-free food produced in a way that adds back to our land and ecosystem. But before you can do that, you have to disrupt thinking a bit. Modern convenience and the never ending demands of life make it too easy to pull through the drive-thru and get something fast or grab a pre-made meal at the local grocery.

So to kick off the year and introduce ourselves, why not host a night out, serve some locally grown snacks and show a film that, while a bit controversial, will spur conversation about eating habits and how they affect our health. As people in IT say, bad data in, bad data out. It's the same with what we put in our bodies.

"Forks Over Knives" sparks discussions primarily around the idea that a whole-food, plant-based diet can significantly improve health and potentially reverse chronic diseases like heart disease, diabetes, and cancer. The film asserts we can prevent going under the proverbial "knife" if we pay attention to what's on our fork.

We are excited to see who else wants to engage in the conversation around better health, learn more about agricultural practices that enrich instead of extract, and join us in improving our community economically and environmentally. See you at the show!