When founding Plantable, a food delivery and health-coaching service, Dr. Nadja Pinnavaia had one message in mind: the healing and transformative power of food. Based on science-backed research and her own personal experiences, Dr. Pinnavaia's plant-based meal delivery program not only provides nutritious and delicious meals, but also reframes your relationship with food. And word to the wise: plant-based does not necessarily mean vegan. "A vegan diet, while avoiding animal products, may still be highly processed," she explains. "An impossible burger in a white fluffy bun, French fries and Oreos, is technically vegan, but definitely not optimal for health!" So get ready for a better you, from inside out—below, the entrepreneur shares her insider intel on everything from danger foods to the importance of a water filter.
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Q&A
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What was the inspiration behind Plantable? The catalyst behind Plantable was yet another incidence of cancer in my family. I uncovered just how much lifestyle provokes inflammation and impacts our immune system. I learned that calorie restriction was not the solution to improved health—switching to a nutrient-dense diet was. But change is hard. No one really wants to do it. And so, Plantable was born—a program that is easy and enjoyable, while effortlessly shifting our eating habits for the better.
How did you land on a plant-based diet being the one? While many physicians may offer nuances for what they consider the best diet for health, it is uncontroversial that a diet rich in plants—whole grains, vegetables, legumes, nuts and seeds—is optimal for health. In starting Plantable I spent close to a year researching every diet there was and understanding the biochemistry of the body with each approach. A whole food, plant-based diet that is devoid of added sugar, refined grains and processed foods, keeps insulin in check. It is filled with fiber, slowing down digestion and reducing inflammation. It’s also filled with the natural nutrients that bodies need. Therefore, our approach has been to introduce people into this way of eating and have them experience for themselves just how quickly their body rests and their overall health and well-being is improved.
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A healthy kitchen should always be stocked with… Broccoli, baby spinach leaves, kale, a variety of beans, carrots, avocado, tasty tomatoes, cashews, pecans, nutritional yeast, onions, garlic, olive oil, Ezekiel bread, hemp seeds, lentil pasta, Pomi tomato sauce and a variety of spices. And a water filter. Why? Because you have the makings for so many meals with these basic, yummy ingredients. And if you're not inclined to cook, there's always Plantable!
What are some danger foods in the standard diet we should ditch—stat? Added sugar, sweeteners and crappy snacks. They fuel hunger and prompt storage of fat. What’s the fun in that?
What sets Plantable apart from the other similar services? We are a program to help make change easy. Let’s be honest, the advice of eating more greens and beans, and cutting back sugar isn’t new news anymore. But why isn’t everyone doing it? Because change is hard and sometimes unwelcome. Plantable makes it easy. Our meals are there not only to provide the ease and convenience, but also to ensure people are satiated and enjoy the experience of a plant-heavy diet. We combine education and coaching with every program, in order to reset habits effectively. And because it is a fully immersive program, the results can be experienced so quickly. Ultimately, that’s what also gets people excited. Amazing results, made easy!
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Dr. Pinnavaia's Quick Tips on Wellness Transformation
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1. Cut the sugar and sweeteners. I know this sounds obvious, but it is the one thing you can do to radically improve your health. The key to doing it is to actually do it. Get all the temptation out of the house and office. Find your triggers and do it differently. For example, if you are in the habit of dessert after dinner, have some cold oranges in the fridge, and peel one after dinner. Does the freezer call your name at 10pm? Throw the tub of ice cream out and go to bed and binge on a few Netflix episodes instead. Is the afternoon cookie your thing? Plan ahead (see below) to have some filling substitutes in place.
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2. Swap refined grains for whole grains. Whole grains are complex carbohydrates which keep blood sugar in check and provide a steady stream of energy, without the crash.
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3. Plan ahead. There’s nothing harder than trying to make “good decisions” when you are hungry. Make sure when you get home, you have a meal ready to go (hello, Plantable!) or some good-for-you nibbles (edamame is great). This will keep you from attacking the cheese and biscuits.
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4. Drink lots of water. Dehydration can feel like hunger and once you go whole-food, plant-based, the body starts to expel trapped fat and water cells. If you are not drinking enough water, then the body will hold onto those fat cells (that live alongside the water cells) so as to not dehydrate itself further. Bonus point? Lots of water means frequent bathroom visits, which also means you’ll be getting up from your desk and moving around about once an hour!
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5. Ensure you are getting enough plant-based protein. If your take on “plant-based eating” is just eating salad, then you’ll be hungry, and your brain and body will soon be crying out for more. Think beans, legumes, nuts and seeds to keep blood sugar stabilized and energy up.
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6. Sleep! Possibly the second most important lifestyle hack after diet. Sleep is king! Go to bed early to ensure you are getting your Zzzzs. If you wake up refreshed, you’ll have more energy and will be less prone to reach for a sugary, pick-me-up afternoon snack.
