Finally someone is saying carbs should be present in your diet. I am 53 and i need to lose belly fat and 10kg. I am still in search of a healthy way of eating
I'm thrilled to have found you as well. I am 56 year old nurse, I went plant-based about 2 months ago. Having a harder time sticking with it now that we're so busy and not going out to get fresh produce as much. Excited to hear and see more of your videos! Thank you
So glad to have found you. I have been following some other whole food planted based people, but all on the young side. I love that this is more for us mature women. I have been eating (or at least trying to) whole food plant based for about a year and feeling 100 percent better. Definitely can do better so looking forward to more of your videos.
Loved loved loved this video!!!! I'm 51 and just committed to a whole food plant based, vegan diet. I love smoothies in the morning, but the oil and caffeine are my issues. I have not lost weight and I suspect neither are doing me favors.
I just found you today and I'm so glad. You're right up my alley! :) I'm 57 and trying to live/eat as healthy as I can. You are truly beautiful! Thanks so much.
You make so much sense to me and you are a great communicator. I look forward to following your sage advice. A little late to the party, but I am a fast learner😊
Incredible! Informative. I so appreciate this. I learned so much. I love nuts, but never knew what the chia seeds and that type of seeds were for. Also, thought soy was bad, but learned differently here. Also appreciate the lesson on how to customize smoothies to get exactly what I need and that it can contain over 50%of my nutrients for the day. Everything you said was helpful. Great video. Thank you.
I love your personality! I'm tweaking my eating habits all the time to be as healthy as possible. I'm 57 yrs of age and while I'm pretty good I could be even better. Thank you!
Berries and apples and pears as you indicate, would absolutely clobber my blood sugars as I have type 1 diabetes. An apple has over 30g of carbohydrates. I am all for whole foods, particularly leafy greens, but a carbohydrate based diet would up the amount of insulin I have to take which then would increase fat storage.
Hi Sophie. Your an inspiration to all women. I am a 45 year old female and I'm gaining belly fat. I eat healthy and work out but I get confused what to eat. Some say detox excess estrogen and others say increase progesterone or eat foods high in estrogen and others say no due to breast cancer and so on. What should we eat to balance hormones. And what about flax seeds. I also eat a carrot a day as I read it detoxes excess estrogen. Thankyou.
Ooooh you guys ask such great questions - I think I need to do a video on eating for hormone health. I'm not a doctor, but I will say that you want to detox excess estrogen for sure. And yes to increasing progesterone. It's the balance ratio between these 2 hormones that's important.
Glad I came upon your channel. I’m 52, have been a Pescatarian for over 35 years. Have a 14 & 11 year old, they still eat meat, have them figure it out on their own. ☺️😎🙄
I am quite caffeine-sensitive, but I do enjoy a little boost from a cold brew green tea. At night, I put a loose organic Sencha green tea in a tea basket in a mason jar with 2 cups of filtered water and some grated fresh ginger. In the morning, I simply remove the tea basket and add ½ tsp of fresh lemon juice, stir and enjoy. I love the lemon and ginger with the green tea...It is so refreshing! What is your favorite loose green tea? :)
Thank you Sophie, you are a wealth of knowledge. When you mentioned cooking with oil and I too cook daily, you mentioned you sauté in broth vs. oil. That is Brilliant!! Thank you for sharing that with us. You’re so genuine. Thank you so much.
Thank you Sophie, this was so helpful! Please can I ask , since being whole food plant based have you had any issues with your teeth ? I have been 80% whole food plant based for the last two years and recently had problems (previously my teeth had been very stable) .Any advice would be appreciated as I feel very strongly that a whole food plant based diet is the way forward ( particularly after reading " The China Study " by T Colin Campbell ) but am worried it could be having a negative effect on my teeth. Looking forward to hearing your comment on this, thank you ! x
Soy products are not necessarily a myth. It depends on the person. Soy causes me to have hot flashes and night sweats. I discovered this in my early 40s when I was drinking soy milk. As soon as I stopped, the hot flashes and night sweats disappeared. I experimented with edamame as well. Same results. Some people are sensitive to soy. Others may not be.
@@sallypaulinska5720 in my case I need loose tummy and through walking and although doing different abs I try to burn extra calories but I am cutting carbohydrates and fats more as Sophia suggested too! Cleaned my flat for 6 hrs! Had a great arm and shoulder workout!
You have an awesome demeanor. I am a pescatarian, but eat mainly a vegetarian "diet" for the last 6 years. I am an endomorph and I lost almost 80 pounds over a few years and this eating lifestyle, combined with exercise and eating more protein rich foods, helped a lot. I did uncover that I am allergic to whey protein this year, where I wasn't before, so that has changed my protein options ( i.e. no more whey/casein powder, Greek yogurt or cottage cheese). Thanks for the video.
This was a terrific video! I am 50 yrs old and this is all great information for me. I also love your video on high protein vegan meal prep. I love it because they look terrific and super easy. I need more of those type of recipes as I have M.E./CFS and easy meals like that are great and I've been trying to work on getting my protein up. Is that 31 day challenge just for new plant based eaters. I've been vegan for over 10 yrs
Hey Kathy - thanks for your comment. Well done you for being vegan for 10 years. The Plant-Based challenge is for both oldies and newbies. If you want to change things up a bit and get a refresher, it might be fun for you to do!
Thank you for this information. My question is, let's say you have a smoothie for breakfast, grain-bowl for lunch, what would your typical dinner look like?
You are a smart lady, with all of the good and accurate information (i know this as i am a serial researcher, albeit a procrastinating self saboteur). Good video. 💕
I tried having a smoothie a day but didn’t feel satisfied and didn’t enjoy it at all. I’ve always hated the texture of blended fruits and greens, but have no issue eating them in a salad form. I eat 2 salads everyday (for lunch and dinner) and eat one fruit serving a day. Also, simple carbs make me feel horrible. I do much better when I keep my carbs intake as low as possible. I do eat a portion of lean meat with my salads or vegetables and that is what works best for me.
Yes SIMPLE carbs are not recommended for anyone. They make most people feel terrible because they spike blood sugar. Fine if you don't enjoy smoothies - not everyone does!
Great video! I love your food videos and recipes. I've been vegetarian over 25 years and plant based the last 10 years. Can you talk about your fitness and exercise routine? I turned 55 this year and it gets harder every year to keep extra pounds off.
great post - interesting about the .36 g protein x body weight (or ideal body weight), I always found it difficult to get in the amount of protein recommended by others with regards to preserving or adding muscle to the body is much higher and I am not able to get that protein in usually somewhere in the 150g per day.
This is such a great video. I've realized I'm in peri-menopause and at 45 things are changing. I've plant based for 4-5 years now but these tips are very helpful to get my nutrition dialed back in. I love the idea of a smoothie for breakfast. Thanks for the info. Looking forward to watching and learning more.
Such amazing research and information. Thank you for dispelling the tofu/soy myth. I have disagreed with a colleague regarding watermelon and diabetes. I eat the whole fruit and know it is amazing for lycopene but lowish in fiber. So is it a bad fruit?
I am a 56 year old, trying to lose the last 12kg. I have been considering trying plant based whole food and try to eliminate meets because of health reasons. The passed few days I have eaten nuts, legumes and lentils instead meet, chicken or fish but my gastritis has become worse. What should I do?
Hi Sophie! LOVED this video, very inspiring and informative. Was wondering if you would ever consider doing one on Bone Health for women, what supplements are most effective, calcium - which form?, exercise, and any other wellness tips to promote strong bones.
I've been on keto for years and am considering plant based now that I am over 50 and want to know how to transition with eating more carbs, especially beans, with the least stomach discomfort. I've always eaten lots of leafy greens and vegs, but my concern is the beans and such. Is there something I can take or eat so I don't get cramping and bloating?
Sophie thank you for sharing all your insights and experience with us! What's your thoughts on eating at night? When do you usually stop eating for the day? Thank you!
I have an intermittent fasting video coming out this wednesday - make sure you're subscribed and click on the gray bell icon so you'll be notified when it goes live!
great video, lots of info. I am just starting to go through peri menopause and noticed my little buddha belly growing. Have to get it under control before it gets out of control. TX for your videos.
Hi. I love yr videos. It's just what I needed, good info. I am going to get the 3 hormone blood test straight away. I am a 57 menopausal woman. I am from the uk who now lives in Ethiopia as a nurse. I am frustrated bcoz i cant get some of the foods and grains which i am use to what you mentioned. I use to be in the fitness industry as a instructor, Personal trainer, holistic therapist, pilates instructor, everything to do with health, plus a nurse. Two months ago, I isolated for 2wks being around people who had covid (I did not no at the time). I stopped my workout regime for that time, to take a break from everything, now my weight has increased, lost my mojo, can't seem to get back on track. Not much food variety in Ethiopia. Every thing I eat bloats me now. I tied all the time. Help!! 😔
Resend research is questioning B12 check vegsource. There learning there are issues. 25 year old vegan stopped taking b12. Please check it out.. let me know. Thanks
Thank you. I did your challange this spring. 🥰 love your tips and tricks. I have fibromyalgi and I got exema and it helped me to go glutenfree and vegan. 🥰
Marina, that is wonderful. May I suggest adding meditation to your daily regiment. Maybe consider the Virtual At Home Retreat coming up in October, where I teach you this (don't know if you already did this or not). On this "retreat", we go totally gluten-free, plant-based for 21 days, but there's also the stress reduction of simple daily yoga and meditation, which may be helpful for your painful conditions. You are doing so well:-)
Great video Sophie thank you. I did your last challenge and it is very good for someone starting outt as plant based. I need to learn more as I am almost 2 and 1/2 years plant based now. You are wonderful xx
That is the greatest compliment. Sometimes I worry I talk too much, and it's just so important to me that I get the info out in a way that's easy to understand. So, you made my day!
Sophie I just came across your videos - they are chock full of truly helpful info. I have a question - I LOVE coffee. I need one cup a day with my creamer and I use 1 tsp honey in it. Is it possible to drink coffee and well, I guess, make it somehow healthier to set off the bad effects of it? Thank you!
Hello:) new to your channel and am absolutely thrilled to have found you! Thank you for sharing all of your excellent knowledge. During the winter months, it is difficult for me to have a cold smoothie (which really is the only way for me to enjoy them). Do you have any suggestions for a warm daily substitute? A quick soup w fruit after...? Thank you again for sharing and of course, your kind and generous personality 😀
Hi Audra - great question! And you are so right. In fact, I plan another video on what I eat for breakfast, and I will include "winter options". In the meantime, warm oats, quinoa porridge etc, which I load with blueberries, flax, amla powder etc. You can't get your greens into that, but you can eat plenty of gently cooked dark leafy greens later in the day. Also, you might want to consider a warming breakfast, and then a smoothie later in the day (on cold days).
I never get into the myth that soya is bad for a woman. Asians for example the Japanese eat soya products daily as well as most asian populations and they have lower rates of cancers. And recently vegan doctors like Dr Davis and Dr Joel Fuhrman all recommend soya products especially in the form of whole form. I am 55 years old, still have my periods, no hot flashes or perimenopausal discomforts and I weight 95 lbs and flat tummy and eat mostly whole food plant based. And I do eat carbs in the whole form, especially potatoes and whole grains rice mixture which is available in most asian supermarkets which are a mixture of oat groats, millet, sprouted brown rice, barley, etc. Soak overnight and cook them like rice. Leave them overnight in the fridge after cool for the resistant starch.
You are clearly a woman after my own heart. Agree with everything you say. And look at you - 55 and in great health. So glad you have all this important information.
Thank you very much Sophie ! One quick question, would you still recommend vitamin B12 supplement if you already supplement with spirulina and chlorella tablets on a daily basis ? Thanks ! Marianne
Yes I would, but I also recommend not to have too much Spirulina. Stick with chlorella as this contains the usable form of B12. Try to see my video on best green supplements where I compare spirulina and chlorella.
Hi, Sophie I too recently found your wonderful videos and I have also just discovered Dr. Brooke Goldner and I saw the episode on the super green smoothie you two did together. I do not eat breakfast but have been having a high vegan protein smoothie in the mornings as I am trying at the age of 54 to go Plant-Based, is it ok to purchase a product for example like 'Organifi' Green Juice powder supplement? Different Health gurus have products they are saying cover all your nutrients required for the day without having to drink a lot of Green Juices etc. Would you agree or disagree with that? I have an autoimmune disease and would love to change my health and of course, lose weight. Thank you you are incredibly inspiring and informative, I love your lovely energy.
Someone finally talking sense about plant based way of life and not these fad diets. Thank you Sophie, I have been vegan for years and am 50. I have started following you on IG.
💚 I like the protein bowls but I am wondering if you use lettuce as a base for lunch? Or do you add it in the 2 cups of the morning smoothie? I have had to rearrange my greens and I found it difficult to put it in the smoothie. It is better now but at first it seemed not what I liked in the morning time. Do you do any changes seasonally when it comes to smoothie making?
I sometimes add lettuce and leafy greens to the bowls, and sometimes pop them in my smoothie. It depends on the season. And yes, I tend to favor more fruit smoothies in the Summer, and go with a hearty and warm breakfast and a smaller smoothie in the winter.
Love all your videos! Question: I am vegan and I take a vegan multi-vitamin daily and recently read that taking supplements (everything but B12) is toxic to your body. This came from a very famous vegan MD. Also, is taking any supplement with acidic foods (berries) depleting the B12? Thank you!
Hmmmm - I'm not a doc, so maybe this MD knows better than I. But I don't always recommend a multi, because I like to target what I need specifically. I do know that it's important to take a B complex and/or B12 that is the Methyl form because some of us have a gene mutation whereby we cannot process B vitamins as we should. I believe the B that I mention in the description is methyl form. As for eating with acidic foods, not sure what that means. It could refer to foods such as coffee and grapefruit. Would need more specifics to answer your question. Hope this helps!
Thank you Sophie for your helpful video. Please make a video on Histamine Intolerance. Low histamine diet and the causes of high histamine. All the best.
Sophie, this is great information but I was wondering what is the plant based protein powder that you recommend, I have seen so many, a lot have sugars. Please let me know. All the best, A
Vitamin D is more important for calcium absorption and not magnesium . Also you need to sprout any seeds and nuts as they contain anti nutrients that will bind with any minerals you are likely to get from plants. You admit here that a plant based diet is nutrient deficient since you need to supplement with B12. Plant based can also mean the inclusion of fish and eggs in the diet as many of the studies that refer to plant based groups included these animal products.
Yes - you are correct. And yes, some do like to include fish and eggs, which is fine. My only caveat as a nutritionist is that if you need to bring your cholesterol down, it's better to avoid eggs. Also, eat smaller fish because larger fish such as Ahi tuna, swordfish etc can contain a lot of pollutants and heavy metals.
Sophie Uliano Hi Sophie. I have seen a lot of studies here on TH-cam by qualified medical doctors starting to debunk the cholesterol theory. There is no proof from a RCT or clinical study that cholesterol CAUSES heart disease. It is important to make the distinction between ASSOCIATION and CAUSATION. Please research this further because the cholesterol theory has been disproven. Look at the recent information provided by Dr. Paul Mason presented during this years ‘Low Carb Down Under’ conference meeting. It is very easy to get stuck in other people’s theories on cholesterol and heart disease. It’s important to stay open minded about evidence that is received from randomised clinical trials rather than ASSOCIATIVE studies that don’t prove CAUSATION. If you are a stickler for details then you should at least be open to evidence based studies on cholesterol and heart disease even if you choose not to adopt those diets.
@@rudolphleroux47 Thanks for your comment. I follow the evidence based science closely. Here are some studies for you. It's a huge subject. But dietary cholesterol isn't just associated with heart disease, but also with several cancers www.ncbi.nlm.nih.gov/pubmed/21543628 www.ncbi.nlm.nih.gov/pubmed/90870 www.ncbi.nlm.nih.gov/pubmed/26959738 And as for saturated fat and CVD - I think this Presidential Advisory from the American Heart Association puts the special interests groups and their funded studies to rest www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510
This is so depressing for me as I was whole food plant based for years and finally became supplemented vegan for nearly one year but it was during this time that I started to gain weight and develop symptoms that I ignored . I'm now looking after my elderly mother and my diet has changed somewhat and I have recently been diagnosed with fatty liver. Having investigated symptoms this disease began when my diet was really good , in fact, pretty much as described in this video so where on earth do I go from here?
Carolyn Abbott, same here. But eating slabs of meat is disgusting! Fruit (fructose) goes straight to the liver and can easily cause NAFLD, just like vodka. The lack of heme protein causes anemia according to the deep dive science.... my iron was 8!!!!! Terrible!! Industrial soy is a xenoestrogen.... What helped me get Uber Healthy (according to my extensive lab work at my Functional Med doctor) was a Reduced Carb Pescatarian lifestyle with plenty of Little Neck Clams for iron and non starchy vegetables. So.... Seafood/non Mercury Fish + most veggies except the starchy ones like beans/potatoes/rice + pseudo grains + garnish sized amount of berries but only a few days a week (40grams per serving)+ Plant Oils like Avocado/Coconut/Olive oils lightly heated or cold. Raw nuts/seeds in garnish sized amounts as roasting degrades nutrients. + fermented foods daily like pili nut yogurt, coconut yogurt, low sugar Kombucha, sauerkraut for gut health. No dairy. No real or fake sweeteners. No pasta, rice, bread, cereal grains aka LivestockFeed. No industrial seed oils. If you eat red meat, avoid CAFO meat and buy grass-finished meat. Also, research which foods BLOCK iron absorption like coffee and spinach and take your hydrolyzed Bovine Iron pill four hours apart from the blockers. Check out these two youtube videos .....th-cam.com/video/M32tpjByKWY/w-d-xo.html...................... th-cam.com/video/AgSjlQIlwIo/w-d-xo.html.....
Fantastic question. That's why it's not an exact science. Go with your current weight, and let's work on you getting your weight down to where you want it to be.
Finally someone is saying carbs should be present in your diet. I am 53 and i need to lose belly fat and 10kg. I am still in search of a healthy way of eating
I'm thrilled to have found you as well. I am 56 year old nurse, I went plant-based about 2 months ago. Having a harder time sticking with it now that we're so busy and not going out to get fresh produce as much. Excited to hear and see more of your videos! Thank you
Am 56 am very lazy lost my husband 1 years ago and it's take a hold on me ,l need to take care of me but l don't have the energy r strength
So glad to have found you. I have been following some other whole food planted based people, but all on the young side. I love that this is more for us mature women. I have been eating (or at least trying to) whole food plant based for about a year and feeling 100 percent better. Definitely can do better so looking forward to more of your videos.
❤ Happy I found someone that is in my age group. The information is awesome
Loved loved loved this video!!!! I'm 51 and just committed to a whole food plant based, vegan diet. I love smoothies in the morning, but the oil and caffeine are my issues. I have not lost weight and I suspect neither are doing me favors.
I just found you today and I'm so glad. You're right up my alley! :) I'm 57 and trying to live/eat as healthy as I can. You are truly beautiful! Thanks so much.
Pam - welcome! So glad you joined the tribe:-)
You make so much sense to me and you are a great communicator. I look forward to following your sage advice. A little late to the party, but I am a fast learner😊
Yes, this video was long, and so so good! I’m so grateful I stumbled on your channel!! God bless you and thank you for sharing!!!
Incredible! Informative. I so appreciate this. I learned so much. I love nuts, but never knew what the chia seeds and that type of seeds were for. Also, thought soy was bad, but learned differently here. Also appreciate the lesson on how to customize smoothies to get exactly what I need and that it can contain over 50%of my nutrients for the day. Everything you said was helpful. Great video. Thank you.
I love your personality! I'm tweaking my eating habits all the time to be as healthy as possible. I'm 57 yrs of age and while I'm pretty good I could be even better. Thank you!
Wonderful. Welcome to my channel!
Berries and apples and pears as you indicate, would absolutely clobber my blood sugars as I have type 1 diabetes. An apple has over 30g of carbohydrates. I am all for whole foods, particularly leafy greens, but a carbohydrate based diet would up the amount of insulin I have to take which then would increase fat storage.
Look into "Mastering Diabetes". Great info for you! 🙂
Then do the green smoothie with a small amount of berries.
Hi Sophie. Your an inspiration to all women. I am a 45 year old female and I'm gaining belly fat. I eat healthy and work out but I get confused what to eat. Some say detox excess estrogen and others say increase progesterone or eat foods high in estrogen and others say no due to breast cancer and so on. What should we eat to balance hormones. And what about flax seeds. I also eat a carrot a day as I read it detoxes excess estrogen. Thankyou.
Ooooh you guys ask such great questions - I think I need to do a video on eating for hormone health. I'm not a doctor, but I will say that you want to detox excess estrogen for sure. And yes to increasing progesterone. It's the balance ratio between these 2 hormones that's important.
Very informative!! Thank you so much.
Just found your video today and love it how you clearly have explained
Love it
Just found you today … this year I’m turning 60 … thank you for what you do … all the Loves ❤❤❤
Wow. So glad I found your videos. Really amazing!!!
Thank you Gina! I love that you're part of this community!!
Glad I came upon your channel. I’m 52, have been a Pescatarian for over 35 years.
Have a 14 & 11 year old, they still eat meat, have them figure it out on their own. ☺️😎🙄
@ThompsonSmith-cg4cd , Great, how about you?
Great video Sophie! I’ve started my pre-course and am learning so much!
Thank you so much for the information about soy. I am a 50 year old nurse and new vegan (2 weeks🙂) and I really appreciate your channel. Thank you.
So glad you are here!
I am quite caffeine-sensitive, but I do enjoy a little boost from a cold brew green tea. At night, I put a loose organic Sencha green tea in a tea basket in a mason jar with 2 cups of filtered water and some grated fresh ginger. In the morning, I simply remove the tea basket and add ½ tsp of fresh lemon juice, stir and enjoy. I love the lemon and ginger with the green tea...It is so refreshing! What is your favorite loose green tea? :)
Really good, helpful information. Thank you Sophia
THIS is EXACTLY what I have been searching for...thank you!!
Thank you Sophie, you are a wealth of knowledge. When you mentioned cooking with oil and I too cook daily, you mentioned you sauté in broth vs. oil. That is Brilliant!! Thank you for sharing that with us. You’re so genuine. Thank you so much.
Thank you,Sophie! I realize this is an older video but it was incredibly helpful and informative!!❤
Thank you Sophie, this was so helpful! Please can I ask , since being whole food plant based have you had any issues with your teeth ? I have been 80% whole food plant based for the last two years and recently had problems (previously my teeth had been very stable) .Any advice would be appreciated as I feel very strongly that a whole food plant based diet is the way forward ( particularly after reading " The China Study " by T Colin Campbell ) but am worried it could be having a negative effect on my teeth. Looking forward to hearing your comment on this, thank you ! x
Soy products are not necessarily a myth. It depends on the person. Soy causes me to have hot flashes and night sweats. I discovered this in my early 40s when I was drinking soy milk. As soon as I stopped, the hot flashes and night sweats disappeared. I experimented with edamame as well. Same results. Some people are sensitive to soy. Others may not be.
I appreciate your video. It had great advice filled with lots of wisdom and depth !
Thank You very great advice , 59 and everything is changing in my life right now , literally!
I am 59 and determined to make changes once and for all... I have slim limbs and blubber round the middle😩👍good luck!
@@sallypaulinska5720 in my case I need loose tummy and through walking and although doing different abs I try to burn extra calories but I am cutting carbohydrates and fats more as Sophia suggested too! Cleaned my flat for 6 hrs! Had a great arm and shoulder workout!
Such a great video!!! Almost 40 here so things are changing. Can’t seem to eat anything I want these days without gaining. Great tips!
You got this!
What do you think about a raw vegan diet ??
I am following this kind of diet but, my problem is, it can be restrictive?
Thank you Sophie! I am so glad I stumbled on here by chance.... 💞💞💞
Very informative and inspiring video...
Me too
You have an awesome demeanor. I am a pescatarian, but eat mainly a vegetarian "diet" for the last 6 years. I am an endomorph and I lost almost 80 pounds over a few years and this eating lifestyle, combined with exercise and eating more protein rich foods, helped a lot. I did uncover that I am allergic to whey protein this year, where I wasn't before, so that has changed my protein options ( i.e. no more whey/casein powder, Greek yogurt or cottage cheese). Thanks for the video.
Ahhhh - hello Ashley, thanks so much for sharing. And well done for the healthy weight-loss!
Amazing information 😁
Hi Sophie do you know anything about lectins and how they may wreak havoc or cause further auto immunity in people with auto immune disease?
Thanks for sharing. Great content.
Love your video’s!
This was a terrific video! I am 50 yrs old and this is all great information for me. I also love your video on high protein vegan meal prep. I love it because they look terrific and super easy. I need more of those type of recipes as I have M.E./CFS and easy meals like that are great and I've been trying to work on getting my protein up. Is that 31 day challenge just for new plant based eaters. I've been vegan for over 10 yrs
Hey Kathy - thanks for your comment. Well done you for being vegan for 10 years. The Plant-Based challenge is for both oldies and newbies. If you want to change things up a bit and get a refresher, it might be fun for you to do!
Thanks
Do you eat potatoes at all?
Thank you for this information. My question is, let's say you have a smoothie for breakfast, grain-bowl for lunch, what would your typical dinner look like?
You are a smart lady, with all of the good and accurate information (i know this as i am a serial researcher, albeit a procrastinating self saboteur). Good video. 💕
Glad it was helpful!
Great Video ❤️ thanks for Sharing ❤️
I tried having a smoothie a day but didn’t feel satisfied and didn’t enjoy it at all. I’ve always hated the texture of blended fruits and greens, but have no issue eating them in a salad form. I eat 2 salads everyday (for lunch and dinner) and eat one fruit serving a day. Also, simple carbs make me feel horrible. I do much better when I keep my carbs intake as low as possible. I do eat a portion of lean meat with my salads or vegetables and that is what works best for me.
Yes SIMPLE carbs are not recommended for anyone. They make most people feel terrible because they spike blood sugar. Fine if you don't enjoy smoothies - not everyone does!
Great video! I love your food videos and recipes. I've been vegetarian over 25 years and plant based the last 10 years. Can you talk about your fitness and exercise routine? I turned 55 this year and it gets harder every year to keep extra pounds off.
Yes Eileen - so many have asked for this. Videos on its way.
great post - interesting about the .36 g protein x body weight (or ideal body weight), I always found it difficult to get in the amount of protein recommended by others with regards to preserving or adding muscle to the body is much higher and I am not able to get that protein in usually somewhere in the 150g per day.
This is such a great video. I've realized I'm in peri-menopause and at 45 things are changing. I've plant based for 4-5 years now but these tips are very helpful to get my nutrition dialed back in. I love the idea of a smoothie for breakfast. Thanks for the info. Looking forward to watching and learning more.
Thank you again Sophie! Great information! You're a great speaker and I love listening to you! Lots of love xx
Really long and really helpful! Thank you!
Such amazing research and information. Thank you for dispelling the tofu/soy myth. I have disagreed with a colleague regarding watermelon and diabetes. I eat the whole fruit and know it is amazing for lycopene but lowish in fiber. So is it a bad fruit?
Nooooooo - watermelon is not a "bad" fruit at all.
Very sensible tips. I am almost there, about to 80 percent vegan! It does work! Thanks very much for these tips that truly are effective!
Tips at 7:25 🥗
Thank you!!!!!
What is Amla powder and why do you use it? This is the first time I've heard of it.
What are your thoughts about plant based protein shakes?
I am a 56 year old, trying to lose the last 12kg. I have been considering trying plant based whole food and try to eliminate meets because of health reasons. The passed few days I have eaten nuts, legumes and lentils instead meet, chicken or fish but my gastritis has become worse. What should I do?
Thank you for your informative tips.
Hi Sophie! LOVED this video, very inspiring and informative. Was wondering if you would ever consider doing one on Bone Health for women, what supplements are most effective, calcium - which form?, exercise, and any other wellness tips to promote strong bones.
Katharine - what a fantastic idea. And such an important topic. Consider it done.
What are your thoughts on collagen? I put it in my smoothie in the morning.
Sophie, you are a true blessing! 😊🙏
Great video
Great video!! Thanks for the info.
Excellent video Sophie!!
Thanks Donna :-)
Love your channel! Aren't fruits very high in sugar? so many mixed messages about fruit !
check the glycemic index. Green apples are better than green grapes, etc.
I've been on keto for years and am considering plant based now that I am over 50 and want to know how to transition with eating more carbs, especially beans, with the least stomach discomfort. I've always eaten lots of leafy greens and vegs, but my concern is the beans and such. Is there something I can take or eat so I don't get cramping and bloating?
Yes - you need to go slow and low with beans and slowly introduce them into your diet.
@@SophieUlianoGorgeouslyGreen Thank you.
Sophie thank you for sharing all your insights and experience with us! What's your thoughts on eating at night? When do you usually stop eating for the day? Thank you!
I have an intermittent fasting video coming out this wednesday - make sure you're subscribed and click on the gray bell icon so you'll be notified when it goes live!
Great info. I’ve been WFPB for 10 years and will never eat any other way. Question: what are your thoughts on intermittent fasting?
I am a fan Kathleen, and I have a video coming out shortly.
Video coming up on Monday on this very topic!
great video, lots of info. I am just starting to go through peri menopause and noticed my little buddha belly growing. Have to get it under control before it gets out of control. TX for your videos.
Very helpful! Thanks Sophie
Hi. I love yr videos. It's just what I needed, good info. I am going to get the 3 hormone blood test straight away.
I am a 57 menopausal woman. I am from the uk who now lives in Ethiopia as a nurse. I am frustrated bcoz i cant get some of the foods and grains which i am use to what you mentioned. I use to be in the fitness industry as a instructor, Personal trainer, holistic therapist, pilates instructor, everything to do with health, plus a nurse.
Two months ago, I isolated for 2wks being around people who had covid (I did not no at the time). I stopped my workout regime for that time, to take a break from everything, now my weight has increased, lost my mojo, can't seem to get back on track. Not much food variety in Ethiopia. Every thing I eat bloats me now. I tied all the time. Help!! 😔
Resend research is questioning B12 check vegsource. There learning there are issues. 25 year old vegan stopped taking b12. Please check it out.. let me know. Thanks
Thank you. I did your challange this spring. 🥰 love your tips and tricks. I have fibromyalgi and I got exema and it helped me to go glutenfree and vegan. 🥰
Marina, that is wonderful. May I suggest adding meditation to your daily regiment. Maybe consider the Virtual At Home Retreat coming up in October, where I teach you this (don't know if you already did this or not). On this "retreat", we go totally gluten-free, plant-based for 21 days, but there's also the stress reduction of simple daily yoga and meditation, which may be helpful for your painful conditions. You are doing so well:-)
Great video Sophie thank you. I did your last challenge and it is very good for someone starting outt as plant based. I need to learn more as I am almost 2 and 1/2 years plant based now. You are wonderful xx
Yayyyyyy Lorraine. So happy you did it, and congrats on your 2.5 years of healthy eating!
Thank You this is helpful 😊❤😊
Lots of good information, however I've recently educated myself on all the foods/veggies that are the root cause of inflammation...
Excellent video, thank you. I add probiotic, collagen powder and avo to my smoothie. ☺️
Oh I love that you customized!!
Loved this video so helpful 😘
Rosalind -thanks so much for watching. And welcome to my community.
Thank you for a video full of great information! It's so easy to listen to you 😊
That is the greatest compliment. Sometimes I worry I talk too much, and it's just so important to me that I get the info out in a way that's easy to understand. So, you made my day!
Dear Sophie
Does bananas increase weight. Thanks for your tips.tc stay safe
Great video, thanks a billion Sophie. You rock !
Thanks so much!
I recently came across your video it's very interesting my question is how many milligrams of vitamin D and B12
Sophie I just came across your videos - they are chock full of truly helpful info. I have a question - I LOVE coffee. I need one cup a day with my creamer and I use 1 tsp honey in it. Is it possible to drink coffee and well, I guess, make it somehow healthier to set off the bad effects of it? Thank you!
Hello:) new to your channel and am absolutely thrilled to have found you! Thank you for sharing all of your excellent knowledge. During the winter months, it is difficult for me to have a cold smoothie (which really is the only way for me to enjoy them). Do you have any suggestions for a warm daily substitute? A quick soup w fruit after...? Thank you again for sharing and of course, your kind and generous personality 😀
Hi Audra - great question! And you are so right. In fact, I plan another video on what I eat for breakfast, and I will include "winter options". In the meantime, warm oats, quinoa porridge etc, which I load with blueberries, flax, amla powder etc. You can't get your greens into that, but you can eat plenty of gently cooked dark leafy greens later in the day. Also, you might want to consider a warming breakfast, and then a smoothie later in the day (on cold days).
Thank you Sophie for the super quick response 😁great suggestions and I will definitely stay tuned! You are lovely!
Is soy okay if you have hypothyroidism?
8:19, mmmmm, apple crisps are my favorite!
They're like sweet chips, without all that heavy oil :)
I never get into the myth that soya is bad for a woman. Asians for example the Japanese eat soya products daily as well as most asian populations and they have lower rates of cancers. And recently vegan doctors like Dr Davis and Dr Joel Fuhrman all recommend soya products especially in the form of whole form. I am 55 years old, still have my periods, no hot flashes or perimenopausal discomforts and I weight 95 lbs and flat tummy and eat mostly whole food plant based. And I do eat carbs in the whole form, especially potatoes and whole grains rice mixture which is available in most asian supermarkets which are a mixture of oat groats, millet, sprouted brown rice, barley, etc. Soak overnight and cook them like rice. Leave them overnight in the fridge after cool for the resistant starch.
You are clearly a woman after my own heart. Agree with everything you say. And look at you - 55 and in great health. So glad you have all this important information.
@@sophieuliano7955 Ohhh, thank you, Sophie!
Thank you very much Sophie ! One quick question, would you still recommend vitamin B12 supplement if you already supplement with spirulina and chlorella tablets on a daily basis ?
Thanks !
Marianne
Yes I would, but I also recommend not to have too much Spirulina. Stick with chlorella as this contains the usable form of B12. Try to see my video on best green supplements where I compare spirulina and chlorella.
Hi Sophie, what do you think of xylatol? As a sugar replacement. Sally
Many people use it when on ketogenic diet! Monkfruit is good too or swerve!
They are so many milligrams a vitamin D and b12 I don't understand which one would be best
In great info I appreciate u
Hi, Sophie I too recently found your wonderful videos and I have also just discovered Dr. Brooke Goldner and I saw the episode on the super green smoothie you two did together. I do not eat breakfast but have been having a high vegan protein smoothie in the mornings as I am trying at the age of 54 to go Plant-Based, is it ok to purchase a product for example like 'Organifi' Green Juice powder supplement? Different Health gurus have products they are saying cover all your nutrients required for the day without having to drink a lot of Green Juices etc. Would you agree or disagree with that? I have an autoimmune disease and would love to change my health and of course, lose weight. Thank you you are incredibly inspiring and informative, I love your lovely energy.
Do you use tinned and pre prepared beans, lentils and grains or do you make from scratch?
I use canned beans (more often than not), but I cook my lentils and grains from scratch as it's very quick and easy.
Someone finally talking sense about plant based way of life and not these fad diets.
Thank you Sophie, I have been vegan for years and am 50. I have started following you on IG.
💚 I like the protein bowls but I am wondering if you use lettuce as a base for lunch? Or do you add it in the 2 cups of the morning smoothie? I have had to rearrange my greens and I found it difficult to put it in the smoothie. It is better now but at first it seemed not what I liked in the morning time. Do you do any changes seasonally when it comes to smoothie making?
I sometimes add lettuce and leafy greens to the bowls, and sometimes pop them in my smoothie. It depends on the season. And yes, I tend to favor more fruit smoothies in the Summer, and go with a hearty and warm breakfast and a smaller smoothie in the winter.
Love all your videos! Question: I am vegan and I take a vegan multi-vitamin daily and recently read that taking supplements (everything but B12) is toxic to your body. This came from a very famous vegan MD. Also, is taking any supplement with acidic foods (berries) depleting the B12? Thank you!
Hmmmm - I'm not a doc, so maybe this MD knows better than I. But I don't always recommend a multi, because I like to target what I need specifically. I do know that it's important to take a B complex and/or B12 that is the Methyl form because some of us have a gene mutation whereby we cannot process B vitamins as we should. I believe the B that I mention in the description is methyl form. As for eating with acidic foods, not sure what that means. It could refer to foods such as coffee and grapefruit. Would need more specifics to answer your question. Hope this helps!
I eat unfortified nutritional yeast as it contains lots of b vitamins in a natural form!
Thank you for this video!
Celia - welcome to my tribe. Thanks for taking the trouble to comment!
Fabulous Sophie! Thank you!
Thanks Lori!
Thank you Sophie for your helpful video. Please make a video on Histamine Intolerance. Low histamine diet and the causes of high histamine. All the best.
What a great idea. And histamine is a big topic. Note: low histamine needs to exclude tea (which would be devastating for me!!!)
Sophie, this is great information but I was wondering what is the plant based protein powder that you recommend, I have seen so many, a lot have sugars. Please let me know. All the best, A
There are a few. Off the top of my head, I like one by Amazing Grass (vanilla and Kale) as it contains 20 grams of protein per scoop.
@@sophieuliano7955 Sophie, thanks so much
Vitamin D is more important for calcium absorption and not magnesium . Also you need to sprout any seeds and nuts as they contain anti nutrients that will bind with any minerals you are likely to get from plants. You admit here that a plant based diet is nutrient deficient since you need to supplement with B12. Plant based can also mean the inclusion of fish and eggs in the diet as many of the studies that refer to plant based groups included these animal products.
Yes - you are correct. And yes, some do like to include fish and eggs, which is fine. My only caveat as a nutritionist is that if you need to bring your cholesterol down, it's better to avoid eggs. Also, eat smaller fish because larger fish such as Ahi tuna, swordfish etc can contain a lot of pollutants and heavy metals.
Sophie Uliano Hi Sophie. I have seen a lot of studies here on TH-cam by qualified medical doctors starting to debunk the cholesterol theory. There is no proof from a RCT or clinical study that cholesterol CAUSES heart disease. It is important to make the distinction between ASSOCIATION and CAUSATION. Please research this further because the cholesterol theory has been disproven. Look at the recent information provided by Dr. Paul Mason presented during this years ‘Low Carb Down Under’ conference meeting. It is very easy to get stuck in other people’s theories on cholesterol and heart disease. It’s important to stay open minded about evidence that is received from randomised clinical trials rather than ASSOCIATIVE studies that don’t prove CAUSATION. If you are a stickler for details then you should at least be open to evidence based studies on cholesterol and heart disease even if you choose not to adopt those diets.
@@rudolphleroux47 Thanks for your comment. I follow the evidence based science closely. Here are some studies for you. It's a huge subject. But dietary cholesterol isn't just associated with heart disease, but also with several cancers www.ncbi.nlm.nih.gov/pubmed/21543628
www.ncbi.nlm.nih.gov/pubmed/90870
www.ncbi.nlm.nih.gov/pubmed/26959738
And as for saturated fat and CVD - I think this Presidential Advisory from the American Heart Association puts the special interests groups and their funded studies to rest www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510
This is so depressing for me as I was whole food plant based for years and finally became supplemented vegan for nearly one year but it was during this time that I started to gain weight and develop symptoms that I ignored . I'm now looking after my elderly mother and my diet has changed somewhat and I have recently been diagnosed with fatty liver. Having investigated symptoms this disease began when my diet was really good , in fact, pretty much as described in this video so where on earth do I go from here?
Carolyn Abbott, same here. But eating slabs of meat is disgusting! Fruit (fructose) goes straight to the liver and can easily cause NAFLD, just like vodka. The lack of heme protein causes anemia according to the deep dive science.... my iron was 8!!!!! Terrible!! Industrial soy is a xenoestrogen....
What helped me get Uber Healthy (according to my extensive lab work at my Functional Med doctor) was a Reduced Carb Pescatarian lifestyle with plenty of Little Neck Clams for iron and non starchy vegetables.
So.... Seafood/non Mercury Fish + most veggies except the starchy ones like beans/potatoes/rice + pseudo grains + garnish sized amount of berries but only a few days a week (40grams per serving)+ Plant Oils like Avocado/Coconut/Olive oils lightly heated or cold. Raw nuts/seeds in garnish sized amounts as roasting degrades nutrients. + fermented foods daily like pili nut yogurt, coconut yogurt, low sugar Kombucha, sauerkraut for gut health.
No dairy. No real or fake sweeteners. No pasta, rice, bread, cereal grains aka LivestockFeed. No industrial seed oils. If you eat red meat, avoid CAFO meat and buy grass-finished meat.
Also, research which foods BLOCK iron absorption like coffee and spinach and take your hydrolyzed Bovine Iron pill four hours apart from the blockers.
Check out these two youtube videos .....th-cam.com/video/M32tpjByKWY/w-d-xo.html...................... th-cam.com/video/AgSjlQIlwIo/w-d-xo.html.....
Hi sophie now found you love what you doing for us❤4
i am vegan just started menopause and I gained weight...... can't loose it, my dietitian says that this is due to the high carbs in my diet :(
Switch to eating only whole foods carbs, and don't mix them with fat. A low fat, high fiber approach is best if you want to loose weight.
Lovely video ❤
Hi Sophie, I have a question! Should I multiply my current weight by .36 even if I’m overweight? Or should I use my desired healthy goal weight?
Fantastic question. That's why it's not an exact science. Go with your current weight, and let's work on you getting your weight down to where you want it to be.
Sophie Uliano ok, will do. BTW, I made the DIY eye cream and I love it!