@dr.chizmd

Please stop dieting! #health #physican #dietculture #foodtiktok

After seeing this impactful TikTok about not dieting anymore from internal medicine doctor, Chisom Ikeji, MD, we were so on board. She told POPSUGAR that disordered eating is much more common than we recognize. "Many people have an unhealthy relationship with food, diet frequently, feel preoccupied by food thoughts, have guilt associated with eating, and compensate by restricting or overexercising, which impacts mental and physical well-being," she explained. Keep reading to learn why diets don't work, and how they can actually be harmful to our physical and mental health.

When Dr. Ikeji says "diets," she is referring to restricting calorie intake, eliminating or restricting specific food groups, or limiting food consistencies (like solid food) in efforts to lose weight. She's not referring to dietary restraints based on medical reasons.

She explained that when you go on a restrictive diet, you are going to lose weight. We've all had that experience with that "one diet that worked that one time," Dr. Ikeji said, but she told POPSUGAR that 99 percent of the time you end up regaining the weight plus more because the diet isn't sustainable, and you return to your regular eating habits. Many times, the over-restriction leads to binge eating or other disordered eating habits it can also lead to eating disorders. Then because you regain the weight on a restrictive diet, you'll go on another diet, and the yo-yo dieting cycle continues.

In addition, because you lost weight on the restrictive diet, you'll tend to associate the foods you ate on that diet as "good foods," and ones that aren't within the constraints of the diet as "bad foods." This can lead to unrealistic and untrue ideas or rules around food, Dr. Ikeji said, such as "carbohydrates make you fat," or "eating past 7 p.m. causes weight gain," or "gluten is unhealthy," which perpetuates a diet culture mindset. Constantly feeling bad about your food choices, feeling like a failure when you don't lose weight, and missing out on the things in life that make you happy because of restrictive dieting, can have negative effects on your state of mind. Dr. Ikeji said the best thing you can do for your body to lose weight, is to stop dieting! If you don't stop now, she said "you'll be chasing that diet into your eighties, and feeling guilty over a piece of cake, forever. That's no way to live life."

The reason why your weight fluctuates a lot on a diet is because when you're in that cycle of perpetually losing and gaining weight, it prevents your body from being able to settle on its set point weight. "Weight set point theory is the idea that the body naturally controls your weight by regulatory feedback controls," explained Dr. Ikeji. The set point weight is actually a range that can vary from person to person, and with age. The body will adjust energy expenditure and food consumption to maintain the set point weight. This happens when we gain weight and lose weight, she explained. This means you can eat as much as you want for weeks, and at some point your weight gain (or weight loss) will slow down and plateau.

Studies show that after periods of starvation, people tend to regain much more fat mass than before the starvation period, which is related to a loss of appetite control. It takes many months or years for your body to regulate and to return to your pre-starvation (pre-diet) weight. But when you keep dieting, this cycle repeats and your weight will continue to increase.

"Start by making small changes every day instead of making a drastic change that isn't going to be sustainable," suggested Dr. Ikeji. Reduce restaurant or takeout food intake, and cook the majority of your meals at home so you're aware of what is going into your food. Meals should consist mainly of whole foods, which are minimally processed, nutrient-dense foods such as vegetables, fruits, fish, eggs, poultry, nuts, and legumes, prepared in a healthy way. You don't need to stop eating rice, white potatoes, and bread! Everything in moderation.

Getting active is important, too. Due to the impact physical activity has on mood, self-esteem, and longevity rather how it relates to weight loss, said Dr. Ikeji. But finding an activity you enjoy doing, even if it's only for 15 minutes, will have a huge impact on your life. It could be as simple as walking.

"I also encourage people to be realistic about their weight-loss goals," said Dr. Ikeji. We are not all meant to look the same. Our society values thinness and looking fit, but many of the people we idolize for having "ideal bodies" either had a surgical procedure, are consistently under-eating, or, to a lesser extent, are maintaining their natural body weight.

If you are engaging in unhealthy eating or exercise habits in the pursuit of weight loss, or you have developed food obsession or poor body image, Dr. Ikeji said it needs to be taken seriously. "Anyone feeling this way should seek help from a physician, registered dietitian, and psychologist."

If you or someone you know is struggling with disordered eating or an eating disorder, the National Eating Disorder Association (NEDA) has resources available including a 24/7 helpline at (800) 931-2237.

Excerpt from:
Doctor's Important TikTok Message: "Going on a Diet Will Never Accomplish Your Weight-Loss Goals" - POPSUGAR

Elephants are another special case. I cant assess them the way I do other animals because their skin is very thick. Instead, we use a visual score that looks at the same points I would touch but matches pictures with the text descriptions. Elephants also pose an additional challenge since they are herd animals and all have access to the same hay, which is the bulk of their diet.

When our female Asian elephant, Bozie, arrived at the Zoo in 2013, she scored in the 8 to 9 range on the body condition scale. While she was in quarantine, we transitioned her off the food she received at her previous institution and onto the diet we feed our elephants. This included a change in the type of hay and pellets, and an adjustment in the proportion of fruits and vegetables. Once she fully transitioned to her new diet, our goal was to make systematic decreases to help her to lose the excess weight.

On the other end of the spectrum, we had a geriatric female Asian elephant, Ambika. She tended to be on the lean side, so we gave her a special, chopped hay with more calories to help maintain her body weight. It was great for her and she maintained appropriate body condition until her death in 2020.

Between Bozies release from quarantine and Ambikas death, they lived together in a small herd with another female. This posed a problem diet-wise. As I mentioned previously, the entire herd eats the same hay. Ultimately, the elephant team and I decided it was more important to maintain their social structure and keep Ambika at a healthy weight because she had the most limitations in the group setting.

After Ambika passed, Bozie was transitioned back to the Zoos normal hay, which has less calories. At her highest, she weighed close to 9,500 pounds (4300 kilograms). Within the last year and half, she lost all the extra weight. Her current weight is about 7,900 pounds (3600 kilograms) and she recently scored a 5 out of 9!

Read this article:
Problem-Solving Animals' Nutrition Needs: Stories from a Real-life Zoo Guardian - Smithsonian's National Zoo and Conservation Biology Institute

Just a few days later, Boris Johnson gave a speech at the Conservative Party Conference alluding to his anti-obesity campaign by striking a personal chord: I had a very common underlying condition: My friends, I was too fat. The prime minister also mentioned hed since lost 26 pounds. He went on to outline a vision for the future of Britain that included a healthier population, with more biking and walking.

Stateside, the U.S. government was still not raising the alarm about the link between rampant metabolic disease and greater risk. It was never part of White House messaging on the virus and the suite of policies needed to respond to the crisis something that didnt change when President Joe Biden took the reins, either.

Its not central to the discussion at all, said Dan Glickman, who served as agriculture secretary during the Clinton administration and is now a senior fellow at the Bipartisan Policy Center.

"Its a gigantic gap in the discussion about how health care relates to Covid and how it relates to the prevention of disease.

Dan Glickman, former agriculture secretary during the Clinton administration

Glickman noted that the countrys leading voices on coronavirus, including Anthony Fauci, dont focus on underlying conditions and what could be done about them long term. Instead, the focus is solely on vaccines, which have been proven to be safe and effective.

They hardly ever talk about prevention, Glickman said. Its missing. Its a gigantic gap in the discussion about how health care relates to Covid and how it relates to the prevention of disease.

As the pandemic heads into its third year, the connection to diet-related diseases and the overall vulnerability of the American population is a theme that remains absent at the highest levels of government. The only high-level Biden administration official who routinely talks about the issue is Agriculture Secretary Tom Vilsack and he brings it up often.

Vilsack, whos serving in the role for a second time after eight years during the Obama administration, likes to point out in his speeches, for example, that the government now spends more treating diabetes than the entire budget of the USDA, which is about $150 billion.

In an interview with POLITICO, Vilsack noted that more than half of the $380 billion per year spent treating just cardiovascular disease, cancer and diabetes is now picked up by the government, including through programs like Medicare and Medicaid.

Agriculture Secretary Tom Vilsack speaks on rising food prices at a press briefing at the White House in September. | Kevin Dietsch/Getty Images

Ironically, if you could eliminate those costs you would be able to afford a $3.5 trillion Build Back Better bill [without pay-fors], he said.

It's a significant issue that requires elevation, Vilsack said. We're moving the dials that we can move at USDA. I think, however, it takes more than that. I think it takes multiple departments focused on this and multiple leaders saying this is an issue that requires some attention.

Dealing with diet-related diseases hasnt been top of mind in Congress, either. For example, theres a bipartisan bill to require Medicare to cover medications and more types of specialists to help treat obesity. The legislation has been introduced repeatedly since 2013, the year the American Medical Association formally recognized obesity as a disease, but has not gotten much traction even as major Covid aid bills have moved through Congress.

Fatima Cody Stanford, an obesity medicine physician scientist at Massachusetts General Hospital and Harvard Medical School who is a key advocate for the bill, said the pandemic has sparked much more interest among lawmakers and staff, but it hasnt yet translated into legislative action.

One of the biggest challenges, she said, is that most people still do not understand obesity is a complex disease, not something that can be blamed on or fixed by personal choices, and it often requires multidisciplinary treatment that many people do not have access to.

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Diet-related diseases pose a major risk for Covid-19. But the U.S. overlooks them. - POLITICO

by Gavin Guard, PA-C, MPAS, CISSN, Pn1

Medical Director, Roots Integrated Care

Were you ever surprised by stepping on the scale or disappointed when you looked into the mirror?

Perhaps you go back to 10-20 years ago when you didnt have to take kids to school, work long hours, and keep up with the never-ending list of demands and schedules. You miss those good ol days when you had more energy, woke up with a pep in your step, and werent reliant on coffee to help you stay awake throughout the day.

So what do you do? You take your health into your own hands and go to the internet to find out an answer for yourself. And what do you find?

You stumble across a new diet that has helped thousands of other people. It claims to be the magical fat loss cure that so many have been waiting for. And when Monday morning comes around, you are excited to get started. The first week goes great! You are absolutely crushing it. And then.

Well, if you are like the millions of other Americans, the diet only lasts a couple of months. Your motivation dwindles and you cant resist your favorite dessert anymore. By the end of the few months, you gained all the weight back (plus some) and feel defeated.

So why dont diets work and why do they drive me crazy?

Almost all popular diets are led by charismatic health gurus that convince you that this diet is the only way to feel better, lose weight, and be healthier. Oftentimes, these gurus are followed by many people who have had success with this diet and claim great results.

With all these groups claiming similar things, it almost feels like nutrition is turning into religion.

And with each diet religion comes a set of rigid rules and restrictions that you must abide by if you want to be a good Paleo/Keto/low carb/*insert popular diet* follower.

These rules and restrictions ensure that you keep on track with the diet and dont go off track. But, oftentimes these rigid rules dont align with real life. It becomes impossible to follow this list of eat this and dont eat this when you are juggling family, kids, and work demands. The idealistic nature of diets dont fit in with the more important priorities of day-to-day life.

Pretty much any diet can help you lose weight and look better, but they often fail at getting you long-term results. Why? Because all diets teach you non-transferrable skills.

Diets tell you what to eat and what NOT to eat. This can be easy to do when life is easy. But life is rarely easy. And when you finally fall off the wagon with your diet, you are often told to just try harder or add in more restrictions. But this often wont lead to the results you desire.

Diets do NOT teach you important nutrition and movement principles that you can carry Forth long-term. And this is exactly what you need to be successful.

Read the original here:
Why so many popular diets drive me crazy - Journal of the San Juan Islands

As we stare toward the end of 2021, you might feel ready for a fresh start. If this year's seen you juggle work, family, and other stress, the nearness of a new year can be the perfect inspiration to prioritize your wellness again. One of the leading consumer analysis resources, U.S. News & World Report, asked a panel of health professionals to rate which weight loss diets result in the most meaningful outcomes that are also best for your health. We've summarized their list of the best weight-loss diets of 2021, as determined by how safe, effective, and practical they are for you.

U.S. News and World Report said they asked 24 physicians, dietitians, public health specialists, and other nutrition authorities to rate 39 diets on specific criteria. The publication reports these included "short- and long-term weight loss, ease of compliance, safety and nutrition," among others. Find out their top picks, and don't missThe #1 Best Yogurt for a Healthy Gut, Say Dietitians.

The experts in this ranking liked the Mayo Clinic Diet for its approach "that makes healthy eating a lifelong habit" with a "pyramid" that reportedly promotes consuming fruits, vegetables, whole grains, and healthy fats, along with at least 30 minutes of activity per day.

(We should note that Jenny Craigreceived a similar score to the Mayo Clinic Diet for its weight-loss efficacy. However, some experts found the Jenny Craig was relatively pricey, while the pre-packaged meals restrict followers from typical lifestyle practices, like cooking at home for their loves ones or dining out.)

RELATED:Popular Foods You Should Avoid, According to the Mayo Clinic

Members of U.S. News & World Report's panel noted the Volumetrics Diet for its potential heart health and diabetes benefits. If you're curious to learn more about the volumetrics approach, we've got it right here.

You've probably heard that going totally plant-based is good for your body and the planet. According to this panel of pros, the high-fiber foods and healthy fats on a well-balanced vegan diet can also show a major impact in helping you shed pounds.

The outlet also reports that currently, 6% of the U.S. population now identifies as vegan. That's up five points from just seven years ago.

RELATED:The Best Plant-Based Restaurant in Every State

WW, formerly Weight Watchers, actually tied for the #1 best weight-loss diet in U.S. News & World Report's ranking. Panelists praised WW's method of allowing you to eat what you want and adopt healthy lifestyle habits.

WW's Chief Scientific Officer, Gary Foster, PhD, recently shared some thoughts with us from his new book, The Shift. Read his unique and encouraging perspective inThe #1 Worst Weight Loss Mistake You Can Make, Psychology Expert Says.

Not familiar with the flexitarian diet? This can be a great long-term lifestyle approach. U.S. News & World Report describes the flexitarian diet this way: "[Y]ou can be a vegetarian most of the time, but still enjoy a burger or steak when the urge hits." Feeling great isall about getting your nutrients and finding balance.

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The 5 Most Effective Weight Loss Diets of 2021, According to Data Eat This Not That - Eat This, Not That

Intuitive eating is a way of eating that makes you respond to your bodys hunger or fullness, rather than being calculative while eating or planning your diet. Intuitive eating is not a diet, rather it opposes the restrictive principles of traditional diet. It doesnt aim at weight loss, but helps you develop a holistic eating habit for overall health benefits. It can, however, help you with sustainable weight loss if you develop an honest relationship with food, without giving in to emotional eating, which is a real roadblock to weight loss, as reported by several studies.

Different types of hunger

There are two types of hunger that drive eating habits. First is physical hunger, which asks you to respond to the biological urge and replenish your nutrient deficiency. It is defined by various signs such as fatigue, tiredness, irritability, or growling sound from the stomach. You dont need any special food to satiate your hunger; any food will do. Second is emotional hunger, which is driven by sadness, loneliness, and boredom that create cravings for comfort foods that are usually rich in sugar, trans fatty acid or are ultra-processed. Emotional eating or feeding to your feelings can bring guilt.

Weight loss isnt the main goal of intuitive eating, but eating based on your intuitions may help with sustainable weight loss. This may be explained by the fact that if you eat according to your intuitions, you wont have to follow a restrictive diet, stay occupied in planning or cooking your meals, or worrying if you are doing it right. The main goal is to listen to your body, keeping your emotions away, eating to satisfy your hunger and stopping when full. Intuitive eating doesnt believe dieting is the answer to health, but that nourishing the body is key to happiness, health and longevity.

There are several psychological benefits of intuitive eating. The most important being you wont be held hostage by your emotions. Research has linked this type of eating to weight maintenance as well as healthier psychological attitudes. That said, you can definitely concentrate better on your health goal in the absence of reservations such as body image consciousness. Studies have found participants who have been intuitive eating, have improved their quality of life and self-esteem, besides experiencing less depression and anxiety.

Researchers have also looked into womens eating behaviours and attitudes and found those who eat intuitively tend to have fewer eating disorders.

Eight basic principles of intuitive eating

Reject the diet mentality and practise a whole-based-food eating pattern. Restrictive diets are often monotonous and lack compliance for the long-term. Not all your meals need to be perfect or 100 per cent nutritious.

Respond to that sweet or burger craving once in a while. No single food can make you fat or help you lose weight. Rejecting your favourite foods can make you crave more, and make you eat more.

Respond to hunger by providing adequate nutrition to your body. Staying hungry for long leads to overeating and guilt.

Say no to people who tag a certain food as bad or good or try to judge you for eating that food. No single food can define your overall health status. Its the wholesome diet that you take every day that decides your health.

Stop when you feel full. Often people end up eating more due to social obligation, under peer pressure as observed in parties, festivals and social gatherings. Do not overindulge.

Enjoy what you eat. Joy of eating comes from eating meals that taste good. Dont grab foods. Dont eat your food while speaking on the phone, walking, or scrolling through the internet. Take some time out to sit and eat in peace. Connecting with your food while eating can make you satisfied even if you eat a small portion.

Avoid reaching out to the fridge to cope with your feelings. Take alternative measures such as long walks, meditation, calling friends or family, deep breathing, journaling to deal with your emotion. Best is to work with a mental health professional for suitable advice.

Exercise and enjoy physical activities that bring happiness. Shift your focus from losing weight to feeling strong, energetic and fresh. Weight loss is natural when you make exercise a part of your daily life.

Intuitive eating preaches the art of how and when you should eat. Responding to your physical hunger and fullness can improve quality of life an important aspect to avoid emotion-induced binge-eating. Finding a dietitian who practises and teaches intuitive eating is a good place to start.

Next column: How to become a master of healthy meal preparation

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Guide to eat right: Intuitive eating, an anti-diet approach to good health - The Indian Express

Poor-quality diets are driving an expensive epidemic of obesity, diabetes, and heart disease in America, a panel of physicians, researchers, and policy experts told senators on Tuesday. They called for a national strategy to replace the mishmash of federal nutrition programs. We are on a path to disaster, said Dariush Mozaffarian, dean of the Tufts School of Nutrition.

Three-quarters of U.S. adults are overweight or obese, half of U.S. deaths are due to diet-related diseases, and $1 of every $5 in the country is spent on health care, said the witnesses. Furthermore, they said nutrition was overlooked as a factor in a healthcare system that focuses on treatment rather than prevention.

We have so much accord but we are not getting it done, said Sen. Cory Booker, sponsor of a bill to call a White House conference on nutrition, inspired by a Nixon-era conference. The 1969 White House conference led to creation of WIC, the program for food insecure women and children, and expansion of the school lunch program; it also led to the Dietary Guidelines for Americans, said a 2020 retrospective article. Booker chaired Tuesdays subcommittee hearing on the state of nutrition in America.

This nutrition crisis we face is a threat. In fact, I would say it is the greatest threat to the health and well-being of our country right now, said Booker, New Jersey Democrat. He pointed the finger at food companies who make and advertise nutrient-poor, addictive, ultra-processed foods that encourage the overeating of empty calories, literally making us sick and driving up healthcare costs. It was, he said, a failure of federal policy that too many Americans are overfed but undernourished and suffering staggering rates of disease and early death.

An advocate of food as medicine, Tufts Mazaffarian listed six areas for a national nutrition strategy. They included more nutrition education and research into nutrition as well as coordinated action among federal agencies.

The USDA, for example, spends more than $100 billion a year on public nutrition programs, including SNAP and school lunch, but 21 agencies are involved in federal efforts relating to diet for reducing Americans risk of chronic health conditions, said a Government Accountability Office report in August. Congress should consider identifying and directing a federal entity to lead the development and implementation of a federal strategy to coordinate diet-related efforts that aim to reduce Americans risk of chronic health conditions, said the GAO.

We need to try to work on dose, so people eat less, and what people eat, said Patrick Stover, dean of agriculture and life sciences at Texas A&M University.

Poor diets are a bigger challenge than reforming federal nutrition programs but government programs can play a role in helping to address them, said Angela Rachidi, poverty scholar at the free-enterprise think tank American Enterprise Institute. She called for restrictions on what low-income Americans can buy with food stamps, incentives for healthy eating among SNAP recipients, and more attention to nutrition education. Rachidi was part of a proposal a decade ago to ban SNAP recipients in New York City from buying sodas and other sugary beverages with nutrition program benefits.

People of color overall, and Black populations specifically, face higher rates of diet-related chronic conditions and have poorer dietary intakes as compared to whites, said associate professor Angela Odoms-Young of Cornell University. We did not get here by chance but through policy.

Donald Warne of the University of North Dakota medical school said obesity rates for American Indians and Alaska Natives were 1.6 times higher than white Americans and diabetes rates were three times higher. Heart disease rates were 50% higher.

Rather than the significant financial expenses and decreases in quality of life associated with addressing complications of diabetes and heart disease, would it not make more sense to invest in healthy food in the first place? Among steps to improve diets, Warne suggested, were putting higher prices on unhealthy foods and subsidizing healthier options.

To watch a video of the hearing or read the written testimony, click here.

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'Overfed but undernourished' Congress is told U.S. in health crisis - Successful Farming

While multivitamins from reputable brands are considered safe and don't pose a risk of any significant side effects or other concerns, there are a few important considerations to keep in mind when choosing and taking one.

In addition to missing nutrients and nutritionally meager doses (i.e., "sprinkling," as Ferira calls it), she also recommends looking out for non-premium forms of ingredients and long lists of "other ingredients," which usually means a formula contains unhelpful (or cheap) additives. Ferira shares this intel: "Tablet multis typically have longer excipient lists than a vegan capsule, for example."

A few undesirable additives to look out for, according to dietitian Brittnee Cannon, R.D.? Artificial colors, flavors and sweeteners, and common allergens, including anything derived from wheat, soy, dairy, eggs, tree nuts, or peanuts.

You might also want to think twice about grabbing that gummy multivitamin, too. Ferira says they're a common culprit of incomplete formulas. "Not only are gummy ingredients less stable and limited by the fact that they're in a heated confection, but they are also limited by space; you can only fit so much of the nutrients, as the bulk of the gummy is sugar and gelatin or pectin," she explains. And that's all in addition to the extra calories, sugars, and other excipients gummy multis come with.

Ferira concludes, "Listen, I think well-designed gummies can be useful for certain complexes and singular nutrients or botanicals, but for a multi, they're genuinely lacking. If you can swallow a capsule/tablet/softgel multivitamin, please do."

Read the original here:
Do Multivitamins Really Work? Here's What The Science Has To Say - mindbodygreen.com

Research from IGD shows the significant opportunity for the food and consumer goods industry to build on increasing desire from consumers to eat less meat and more fruit and vegetables

Nearly one-fifth (16%) of consumers now list the environment as their main motivator for healthy and sustainable eating a significant increase from 2020 while more than three-quarters (77%) have increased, or are thinking about increasing, their fruit and vegetable intake, according to the latest results from the Appetite for Change research series from IGD.

The latest data shows UK consumers are increasingly looking to adopt more healthy and sustainable diets, with 58% open to changing their eating habits (up from 57% in 2020). The research, drawn from 1,368 UK consumers during July 2021, also found there has been a rise in people eating meat only twice a week or less, 39% compared to 34% in 2020, showing that consumers are becoming more aware of the sustainable issues surrounding food production and diets.

The latest research from IGD shows there continues to be a huge opportunity for the food and consumer goods industry to act now, to help consumers turn the new lifestyle habits developed during 18 months of lockdowns into long-term transformations to their diets.

Mark Little, Director of Health and Sustainability at IGD, said: This shows the opportunity for food and drink companies to act now and help consumers turn positive new behaviours into long-term changes to their diets. Not only are consumers increasingly willing to change their eating habits for health reasons, but they are also starting to better understand the connection between their diets, the environment and how changing what they eat could impact their own health, as well as the planets health.

This year, IGD has joined forces with the University of Leeds and leading retailers and manufacturers to trial a series of interventions aiming to shift people towards healthier and sustainable food and drink choices, to see what truly drives long-term behavioural change. The first results will be announced at the end of November. By rolling out these interventions with our industry partners, we hope to inspire others and continue to drive this positive change.

IGD has identified a series of practical actions that businesses can take to help drive behaviour change and encourage consumers to change their behaviour for good. These include:

Mark Little adds: From effective marketing and product placement to meal planning and recipe inspiration, there are lots of really practical actions businesses can take to help make sure consumers continue to shift towards healthy and sustainable diets. We know from our research that consumers certainly have an appetite to move towards healthier and more sustainable diets; as an industry we all have a role to play in helping encourage this positive behaviour, and if we come together our impact will be much greater.

Download the latest Appetite for Change research here.

-Ends-

For media enquiries and interview opportunities please contact Sarah Burns on [emailprotected] or 07483 094027.

Notes to editors:

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Consumers increasingly open to adopting healthier and more sustainable diets - IGD

Its a soup you could easily slide onto your holiday table as a light side dish, even if you arent doing a full vegan dinner, Wahpepah says.

Yan, meanwhile, invites neighbors and relatives to his home for a Chinese-style Thanksgiving feast every year. Hell roast a turkey, but he stuffs it with a sesame oillaced stir-fry of bamboo shoots, Chinese celery, pressed bean curd and all different kinds of mushrooms, brushing the bird with soy sauce until the skin develops the lacquered, amber sheen normally associated with Peking duck. Hell make sweet potatoes seasoned with ginger and five-spice powder. I make it very Asian, he says.

Mostly, though, what he cooks are vegetables, which he says have long been the foundation of his diet, even if hes never been fully vegan or vegetarian. His fridge is crammed full of Asian producemustard greens, daikon, Chinese broccoli, winter melon and more.

For the reFresh demonstration, Yan plans to make a variation on mu shu pork, a very standard dish that you might order at a Chinese restaurant. Of course, hell make a version without meatjust heaps of thinly julienned fresh vegetables stir-fried to still-crunchy perfection, then served on top of pancakes made out of crispy noodles. According to Yan, Chinese tradition dictates that you have to eat noodles during special celebrations, since they symbolize longevity and long-lasting happiness.

Now in his early 70s, Yan still spends more than two-thirds of the year traveling around the world for various speaking engagements. And he attributes his good health to his mostly plant-based diet, even if he only recently started using the term.

After all, Yan says with his trademark deadpan delivery, Thats why for 36 years I have not gained one pound.

The Holiday reFresh virtual event takes place Sunday, Nov. 7, from 45:40pm. Theres an optional suggested donation of $35, but anyone who would like to attend can reserve a free ticket.

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Martin Yan and Crystal Wahpepah Share Plant-Based Holiday Recipes - KQED