As a dietitian, Julieanna Hever (aka āThe Plant-Based Dietitianā) knows that eating well isnāt about perfection. Itās a journey, and she always meets people where they are.
Julieannaās energy and passion for plant-based eating is apparent in everything she does - whether sheās cooking up a Mediterranean feast, leading health retreats in Italy, or giving doctors the tools they need to help their patients eat better.
I called Julieanna up to learn more about her food story, her myth-busting lectures, and why she thinks our food should be celebrated!
Julieannaās Hearty Nachos. Click here for the recipe.
Tell me a bit about your journey to plant-based eating...
Iāve always been fascinated by nutrition and health. As a teenager, I read everything I could get my hands on, and I stumbled upon John Robbinsās Diet for a New America. Once I learned about how the food system worked, I was shattered, and I knew I did not want to participate in that industry. But I didnāt really know what that would mean. This was before the internet or social media; I didnāt know any vegetarians, and I didnāt do the cooking in my house. So, I did my best to stop eating animals, and ended up mostly eating side dishes and snack foods (like granola bars).
Obviously, my parents were concerned, and they staged what I consider āmy intervention.ā They enlisted their dear friend, a nurse, to explain to me that I would be deficient in crucial nutrients, like protein and iron, if I continued eating this way. So, I was scared back into traditional eating, despite my deep sense that there was more to this story than I was being told.
I kept studying and reading, and I went to grad school to become a dietitian. It was there that I started noticing interesting things, like how the dairy industry was sponsoring the things I was taught. I also learned how to dig deeper into the science to find objective information. Ultimately, I realized, āOh my goodness! There is more to this story...I absolutely can get calcium and protein from plants! I can get a healthier source of iron from plants! I really donāt need to eat animals after all!ā Thatās when I finally, confidently and passionately dove into plant-based eating.
Julieannaās Mint Chocolate Nib Smoothie. Click here for the recipe.
You have a deep love of Mediterranean food that inspired your latest cookbook...
I consider myself an Italophile, obsessed with all things Italian: the history, art, fashion, language, and, of course, the food! My mother-in-law (who naturally whips up delicious, magical meals on a whim) is from Egypt and Israel, and she inspired me to dig deeper into the rest of the Mediterranean territories beyond Italy - to further explore Middle Eastern food. Because these cultures often maintain a traditional diet, they naturally lend themselves to delicious, plant-based eating.
Julieannaās latest cookbook,Ā The Vegiterranean Diet
Speaking of Italy, can you tell me a bit about the retreatsĀ youāre leading?
Yes! I was thrilled when I was asked to host a vegan tour this past summer with Vegano Italiano and Green Earth Travel. In addition to the incredible sightseeing, it really was a vegan foodie tour, offering two amazingly delicious four- to six-course meals a day (paired with wine, of course!). It was extraordinary - and a huge hit. Dr. Joel Kahn, a cardiologist friend of mine who also loves Italy, came along to lend his Mediterranean knowledge (and, of course, to vacation). While we there, the tour leader brought us to a spa and resort to scope it out as a possible location for future health retreats. Well, it was stunning! Dr. Kahn and I were ecstatic about the idea of bringing people to our favorite place on earth, indulging them in the local healthy cuisine, yoga, and sites, all while learning about the magnificence of a plant-based diet. So, VegRetreats was born, and we kick off our first one on June 10th, 2017!
Julieannaās Tempeh Italiano. Click here for the recipe.Ā
As a dietitian and parent, how do you go about deciding what youāll eat for dinner?
Iām not technically a trained chef. I enjoy cooking, but Iāve had to teach myself how to be creative in the kitchen. Like most people, Iāve found that the process evolves with practice and time. When I transitioned to a plant-based diet, I was excited (and a little surprised) that my options actually expanded widely, and my food became way more delicious and fun. My palate has completely transformed, and now my favorite foods are the simplest, most natural choices.
The biggest challenge, though, is feeding my family. Everyone in my house has widely different preferences, and it feels like a constant battle. As a dietitian, I know what I want them to eat, but I also donāt want to incite any type of issues surrounding food for my children. So I try to give them lots of healthy options, to mix up the meals, to encourage trying new foods and to role-model healthy eating. And then I let go of the rest!
Julieannaās āHoly Kale!āĀ Click here for the recipe.
In your practice as a dietitian, you talk about meeting people where they are, and that perfection is not the goal. Can you say more about that?
People come to see me for a wide variety of reasons and each from a unique perspective. Some have become inspired to make lifestyle changes because of a recent diagnosis; some have watched the suffering of a loved one; others have athletic goals, or theyāre simply looking for more information about nutrition. If I told everyone they had to go all-out, 100 percent, and eat an ideal diet starting now, most of them would run the other way. Instead, I try to understand each personās goals, fitness, lifestyle, obstacles, food preferences, and food history, so I can tailor a meal plan that uniquely fits them.
Some people need to be more vigilant, while others will need more wiggle room. In my 20 plus years working with people, Iāve found that itās far more effective to be flexible. Life is a journey...there are holidays and birthdays, family and friends with strong ideas around food, periods of illness or stress; the list goes on. Itās not feasible to follow rigid rules all of the time. The all-or-nothing idea that, āI messed up once, so now, forget it!ā is very paralyzing. Iād rather make people feel more comfortable and confident - to empower them to make healthy choices, and to offer a friendly welcome to this way of eating.
Food is so deeply personal, and itās such a fundamental part of who we are...all the way down to the cellular level. Ultimately, itās more sustainable when you donāt add perfection to the table and you keep in mind that itās the totality of your diet that matters most.
Julieannaās Japanoodles & Noritos. Click here for the recipe.
You recently wrote āA Physician's Guide to Plant-Based DietsāĀ in The Permanente Journal. Tell me about this paper.
Yes! I am thrilled about this opportunity! Most people look to their physicians for nutrition information, despite the fact that most physicians have had, at most, a few hours of nutrition education. Sadly, many physicians donāt yet even see the connection between food and disease prevention and treatment, so itās likely not even in their purview to offer it as an option for their patients.
Fortunately, more and more healthcare practitioners are recognizing the extraordinary health benefits of a plant-based diet, and the conversation is starting to change. Thatās why Iām so excited about this article. The goal was to not only summarize the major medical research on the benefits, but also to define the basic nutrition guidelines, and offer a way for physicians to implement plant-based nutrition into their practice. And Iām thrilled that Iāve already heard from many healthcare practitioners who are excited about this lifestyle and using this guide with their patients!
Julieannaās Green Salad with BBQ Tofu Wings. Click here for the recipe.
You talk a lot about myths in plant-based eating. What do you think the biggest myths are?
First, there are so many myths surrounding nutrition in general, and even more when it comes to plant-based nutrition! The most common one I come across is the question of nutrient inadequacy. People will ask me, āWell, where do you get your [fill-in-the-nutrient]?ā I experienced this firsthand, and itās easy to get scared into thinking that youāre not consuming an adequate diet. But you can absolutely get all of the nutrients you need (except for vitamin B12) from plants, and they come packaged perfectly with health-promoting compounds!
Another pervasive myth is that plant-based eating is difficult. A lot of people seem to think that you have to live on tree bark and grass. Yet, once you see past the āsteak-in-the-center-of-the-plateā idea of dinner, an entire culinary world opens up! There is far more versatility and diversity, and you begin to appreciate food on a deeper level.
The myths are getting debunked, though, and Iām so glad - and grateful - to see more and more people opening their minds to the gorgeous, healthful, compassionate, sustainable, and delectable plant-based world!
To discover Julieannaās gorgeous, healthful, compassionate, sustainable and delectable recommendations - customized for you - visit her Lighter profile!
The Plant-Based Dietitian + Blog
The Vegiterranean Diet (Book)
The Complete Idiotās Guide to Gluten-Free Vegan Cooking (Book)
The Complete Idiotās Guide to Plant-Based Nutrition (Book)
