CREATION Life Acronym: A Look at Nutrition
By Dr. Adelaide Durkin, Nursing Professor
“The wise man should consider that health is the greatest of human blessings. Let food be your medicine.” -Hippocrates
“To eat is a necessity, but to eat intelligently is an art.” -La Rochefoucauld
August 27, 2024—Last academic year, we introduced the Holistic Health Corner by making a case for health promotion initiatives in the academic environment. We used the CREATION Life acronym to explore different dimensions of health using Biblical principles of health from the Creation narrative in Genesis 1-2 that are also supported by modern science.
The CREATION life acronym is broken down into:
C-Choice
R-Rest
A-Activity
O-Outlook
N-Nutrition
Today, as we welcome you into this academic year, we are looking at nutrition and its importance in obtaining holistic health. Genesis 1:29 -30 states:
“Then God said, ‘I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds in the sky and all the creatures that move along the ground—everything that has the breath of life in it—I give every green plant for food.’”
Making dietary choices that are closer to the one prescribed by the Creator has been shown to increase longevity, and help to prevent and reverse many conditions including the top conditions and risk factors contributing to morbidity and mortality in the United States including obesity, diabetes, and cardiovascular disease.1 Plant-based dietary choices (i.e. vegetarian diets) have been shown to increase longevity by 20% compared to those who were non-vegetarians. 2
An additional benefit of this dietary choice was a reduced emission by 22% of greenhouse gas compared to a nonvegetarian diet. 2 These are only two studies among hundreds that have shown that the Creator’s prescription is ideal and brings not only physical benefits but also positively impacts our mental health, since plant foods promote an effective production of serotonin. A healthy gut created by a healthy microbiome impacts how well we absorb nutrients and neural pathways affecting mood, appetite, and sleep.3
According to Clem & Barthel, there are many variations of a plant-based diet:
Vegetarian: Also known as ovo-lactovegetarian, this diet includes all plant-based foods, as well as allowing consumption of eggs and dairy.
Vegan: Includes no animal products.
Pescatarian: This is a largely vegetarian diet that also includes seafood.
Whole-foods, plant-based (WFPB): Extremely similar to a vegan diet, this diet eschews the ethical dilemma and focuses solely on the health aspect. High in fruit, vegetables, and whole grains while typically low in fat.
Flexetarian: This is a broad term used by those who primarily follow a vegetarian or plant-based diet, but allow for some meat, dairy, and seafood on occasion.
Many of us are convinced that it is best to increase consumption of fruits and vegetables, but we do not know how to get started. One of the perceived barriers is cost. It is true that food prices have increased overall. A few studies that looked at the cost of food have concluded that a switch to a plant-based choice saved 16% in grocery bills or minimally increased the cost (no more than $2 a day). This was true in studies in the United States and Europe. 4-6
No matter where we are in our food-choice journey, there is something we can improve. Here are some ideas on how to increase your plant-based food consumption 7 :
- Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors when choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.
- Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.
- Choose good fats. Fats in olive oil, olives, nuts, and nut butters, seeds, and avocados are particularly healthy choices. Oils are processed foods, so use them sparingly.
- Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.
- Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
- Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
- Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.
- Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.
Another way to inspire and support your desire to increase your plant-based consumption is to involve your family and friends or join events in the community that promote plant-based eating. Purchasing a plant-based cookbook, or looking up recipes online are other ways you can get inspired in this journey. During the first part of the summer semester, I taught a health promotion course where students selected a food documentary that highlights the benefits of a plant-based diet including “Forks over Knives,” “Eating You Alive,” “Game Changers,” “Code Blue,” and “Plant Wise,” among others.
Students also chose, created, modified, and prepared a plant-based recipe. They submitted their recipe and took a photo of their ingredients and the final product. These activities provided inspiration and ideas to students in the class on ways they can increase their consumption of fruits and vegetables. I will be sharing one of the recipes below with the permission of the student.
As I read students’ thoughts about their experience in selecting and preparing a plant-based (with no animal product) recipe, it was clear how important it was for them to approach the assignment with a positive mindset.
Some students shared that they were challenged and admittedly dreaded the assignment at first, but as they involved their family members and framed the experience as “fun and adventurous,” instead of an unwelcomed change, they had lots of fun shopping, preparing, and eating their plant-based dish. Others were skeptical about trying new flavors and their ability to enjoy a new plant-based recipe. Students reported they were positively surprised by the experience and felt motivated to incorporate more plant foods into their diet and try new recipes they and their families would enjoy.
I hope this article encourages you to make small changes to incorporate more plant-based foods. Here is an easy recipe to start you on your journey. Be well!
Mediterranean Bowl
Submitted by Michelle McDonald, RN-to-BSN Nursing Student
Ingredients:
· 2 cups Quinoa (White, Tricolor, or Red)
· 1 can chickpeas
· 1 container hummus (garlic, classic, pepper, olive, or pine nut)
· 1 English cucumber
· 1 package cherry or grape tomatoes
· 1 jar kalamata olives and/or green olives
· 1 package vegan feta cheese
· 1 package fresh dill
· 1 small head romaine lettuce OR 1 small package baby spinach
· 1 bell pepper (red, orange, yellow, or green) (optional)
· 1 garlic clove (minced)
· 1 red onion (optional)
· 1 avocado (cubed)
· 1 bag pita chips
· Pure olive oil
Instructions:
· Cook quinoa according to package instructions (set aside keeping warm)
· Roast chickpeas, bell pepper, and minced garlic until brown, either in the oven or on the stovetop (set aside keeping warm)
· Crumble vegan feta cheese (set aside)
· Chop all vegetables to your liking (set aside)
· Make a bed of quinoa on a plate/in a bowl and top with garlic pepper chickpeas.
· Next, layer small dallops of hummus onto the quinoa (spread them out), followed by the vegan feta cheese, olives, and remaining vegetables
· Top with fresh dill and a drizzle of olive oil.
· Enjoy with some pita chips on the side
References
1 Clem, J., & Barthel, B. (2021). A Look at Plant-Based Diets. Missouri Medicine, 118(3), 233–238.
2 Soret S, Mejia A, Batech M, Jaceldo-Siegl K, Harwatt H, Sabaté J. Climate change mitigation and health effects of varied dietary patterns in real-life settings throughout North America. Am J Clin Nutr. 2014;100:490S–495S.
3 Selhub, E. (2022, September 18) Nutritional psychiatry: Your brain on food Harvard Health Blog https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
4.Hyder JA, Thomson CA, Natarajan L, Madlensky L, Pu M, Emond J, Kealey S, Rock CL, Flatt SW, & Pierce JP. (2009). Adopting a plant-based diet minimally increased food costs in WHEL Study. American Journal of Health Behavior, 33(5), 530–539. https://doi-org.proxy.kc.edu/10.5993/ajhb.33.5.6
5. Pais, D. F., Marques, A. C., & Fuinhas, J. A. (2022). The cost of healthier and more sustainable food choices: Do plant-based consumers spend more on food? Agricultural and food economics, 10(1), 18. https://doi.org/10.1186/s40100-022-00224-9
6. Physicians Committee for Responsible Medicine (2023, September 23) Eating a Vegan Diet Reduces Grocery Bill 16%, a Savings of More Than $500 a Year, Finds New Research https://www.pcrm.org/news/news-releases/eating-vegan-diet-reduces-grocery-bill-16-savings-more-500-year-finds-new
7 . McManus, K.D. (2024, March 28) What is a plant-based diet and why should you try it? What is a plant-based diet and why should you try it? –What is a plant-based diet and why should you try it? – Harvard Health https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760#:~:text=Plant-based%20diets%20offer%20all%20the%20necessary%20protein%2C%20fats%2C,to%20ensure%20they%20receive%20all%20the%20nutrients%20required
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