A Whole Food Plant-based Diet for Endometriosis (122)
A Whole Food Plant-based Diet for Endometriosis (122)
Welcome to our study and thank you for your participation!
Dr. Sanjay Agarwal and his team are studying how diet may affect pain and inflammation in women with endometriosis. The goal of this study is to find out if changing what you eat can help reduce the painful symptoms of endometriosis.
Study Personnel Contacts
Kathleen – Dietitian
kabundy@health.ucsd.edu
Phoebe – Health Coach
psenowitz@health.ucsd.edu
Chloe – Study Coordinator
c1delgadoramirez@health.ucsd.edu
Introduction
Nutrition can influence inflammation, hormone balance, and the bacteria in your gut. These factors can affect symptoms of endometriosis and may be improved by certain dietary strategies. In this study, we are examining if a whole-food, plant-based diet can reduce the pain of endometriosis and improve quality of life by reducing inflammation in the body.
As a study participant, you will receive complimentary personalized dietary counseling at three points during the intervention. Each session will last about 30–45 minutes.
You will take part in a series of four weekly cooking demonstration videos, where you’ll explore new foods, learn how to prepare balanced plant-based meals, and build your cooking skills. Each cooking class will take about 1.5 hours.
To help you get started, you’ve received a pantry bag with key ingredients for the classes. You’ll need to have some basic pantry staples on hand and purchase fresh produce each week.
Throughout the study, you will also receive educational materials to support learning about nutrition and plant-based diets.
During the study, we will call you on two different days at three timepoints to complete a 24-hour food recall with one of our staff. At the beginning of the study (week 1), mid-point (week 6), and at the end of the study (week 12). At each timepoint, we will call you on 2 different days to obtain a detailed report of your food and beverage intake over the previous 24hrs.Please use the following portion size reference to help in providing details of portion sizes you are eating
As part of this study, we recommend consuming key plant-based food groups and avoiding animal-based products and processed foods. The following instructions will help you complete the diet. Please read the documents carefully, watch the videos in their entirety, and contact the research team if you have any questions.
Cooking Demonstration Series
In the cooking demonstration series orientation during your second nutrition visit, we will review the cooking manual and menus, pantry bag ingredients, resources, equipment needs, what to expect, and how to set yourself up for success with whole foods plant-based cooking at home. Please reference pages 14-16 in your manual for organizing tips and 6 easy recipes to get started.
There will be one video class weekly over 4 weeks. You can choose any day or time during the week for cooking. You may consider dedicating a consistent weekly time for grocery shopping and cooking.
Each Friday, you will receive an email with the following:
- The weeks menu and recipes
- Ingredients needed: pantry bag, pantry, and fresh
- Equipment needed
- What to prep ahead
For the 4 week period, please complete each weekly activity in the manual.
Please review the 2 videos on kitchen equipment and cutting techniques before the start of class.
To become familiar with a variety of cooking techniques, follow the links for short instructional videos in the Appendix–Basic Cooking Techniques, pages 56- 59.
Cooking Class One
In class one we will be focusing on food and diet quality for balanced meals. Please reference pages 5-16 for educational information with weekly activity and pages 72-74 for class recipes in your cooking class manual.
Class One Menu
Miso Soup, Steamed Greens, French Lentils, Quinoa & Radish Salad, Roasted Seed & Herb Dressing, Fruit Compote
Pantry Bag items to use:
- Wakame flakes-1 tsp + 1 Tbsp
- Sesame seeds- ½ c
- Umeboshi vinegar- 3 Tbsp
- Toasted sesame oil- 2 Tbsp
- Petit French lentils- 1 cup
- brown rice vinegar- 4 Tbsp
- Miso paste- 1 tsp
Please prepare the following before the start of class:
- Wash vegetables
Cooking Class Two
In class two we are focusing on phytonutrients which are compounds found in plant foods that help our bodies become healthy. Please reference pages 17-27 for educational information and pages 75-77 for class recipes in your cooking class manual.
Class Two Menu
Sweet Vegetable Drink, Colorful Massaged Kale Salad, White Bean Hummus, Cauliflower Millet Mash, Shitake Mushroom Gravy, Cucumber Citrus Seaweed Salad
Pantry Bag items to use:
- Kombu-1” piece
- Wakame- 1 Tbsp
- Dried shitake- 4-5
- Sesame seeds- 2 Tbsp
- Millet- 1 cup
- Dried white beans- 1 cup
- Tahini- 3 Tbsp
- Kudzu starch- 1 Tbsp
- Tamari- 2 Tbsp
- Miso- 2 Tbsp
Please prepare the following before the start of class:
- Soak white beans
- Wash vegetables
Cooking Class Three
In class three we are focusing on functional foods. Functional foods are foods that have been studied and used for their health-promoting, disease-preventing properties. Please reference pages 28-38 for educational information and pages 78-80 for class recipes in your cooking class manual.
Class Three Menu
Kukicha Tea, Sautéed Greens & Garlic, Adzuki Beans & Squash, Brown Basmati Stir Fry, Roasted Roots with Sea Vegetables, Fruit Water Sauté.
Pantry Bag items to use:
- Dulse-1 Tbsp
- Sesame oil- 2 Tbsp
- Adzuki beans- 1 cup
- Kukicha tea- 1 Tbsp
- Tamari -2 Tbsp
- Brown rice vinegar- 1 Tbsp
- Kudzu starch- 1 Tbsp
Please prepare the following before the start of class:
Night Before
- Soak adzuki beans
Day of
- Wash vegetables
Cooking Class Four
In class three we are focusing on meal planning and how to sustain a whole foods, plant-based diet in the future. Please reference pages 39-54 for educational information and pages 81-83 for class recipes in your cooking class manual.
Class Four Menu
Colorful Cabbage Coleslaw, Buckwheat Patties, Marinated Tempeh & Gravy, Veggie Au Gratin, Fruit Smoothie
Pantry Bag items to use:
- Pumpkin seeds-1 cup
- Buckwheat- 2 cups
- Umeboshi plum paste-1 Tbsp
- Kudzu starch-1 Tbsp
- Brown rice vinegar- ½ cup
- Tamari-2 Tbsp
Please prepare the following before the start of class:
Night Before
- Marinate tempeh according to recipe
- Soak ¼ cup raw nuts of your choice for Fruit Smoothie
Day of
- Separately, rinse almonds and pumpkin seeds and allow to dry in strainers
- Wash vegetables