We live in a culture of excess. I would like to believe that this is slowly changing, but I'm not quite convinced. In the realm of food, excess is the norm (Have you eaten out recently and noticed portion sizes? Have you ever watched Man vs. Food?) and because of this our health as a nation is paying the price.

In all the comments, opinions, and craziness that was voiced during the deliberations around health care policy last year, I rarely (if ever) heard one thing about improving the diets of Americans to reduce health care costs. If people would simply reduce the excessive portions they eat and include vastly larger amounts of fruits and vegetables, I believe we would notice a difference in disease trends and health in general. I could go on and on about this topic but I want to share a brief passage from the website of John Robbins (The Food Revolution) that says it better than I could:

"It’s striking to me that in all the heated debates we have had about health care reform, one basic fact has rarely been discussed, and that is the one thing that could dramatically bring down the costs of health care while improving the health of our people. Studies have shown that 50 to 70 percent of the nation’s health care costs are preventable, and the single most effective step most people can take to improve their health is to eat a healthier diet. If Americans were to stop overeating, to stop eating unhealthy foods and to instead eat more foods with higher nutrient densities and cancer protective properties, we could have a more affordable, sustainable and effective health care system."

Seems pretty logical, doesn't it? So why is it so hard to do this?

To read Robbins' blog entry in full, follow this link: http://www.johnrobbins.info/blog/just-how-bad-is-mcdonalds-food/ 

Gobble gobble?

I'll be posting more next week about how we're having a vegan Thanksgiving but here is an article from the Times with some ideas about vegetarian dishes for your holiday...

http://well.blogs.nytimes.com/2009/11/11/going-vegetarian-for-thanksgiving/?ex=1304568000&en=ae292181aca68dc9&ei=5087&WT.mc_id=BR-D-I-NYT-AD-FP-ANVRS-HP-1110-GVT&WT.mc_ev=click

Did you know that 45 million turkeys will be slaughtered for holiday dinners this month?

Vegan Enchiladas

One of the very fun things about vegan cooking is trying old recipes with new/substitute ingredients. I did a lot of this when I first went vegetarian. For example, my mom always makes spaghetti sauce with ground beef in it. I loved the texture of this so now I substitute boca crumbles or smart ground in and you really can't tell the difference!

Anyway, the other night we had friends over who are also vegetarian and I attempted (and succeeded!) to make vegan enchiladas. You can really put any type of filling into enchiladas. Pick your favorite kind of beans (I recommend black or pinto) and mix them in with vegetarian refried beans for a very yummy filling. I kind of just made up this recipe so I'll include the amounts I used here and you can adjust them based on your own needs...

Karin's Vegan Enchiladas

One package of small corn tortillas (about 10 to 12)
1 can Amy's traditional vegetarian refried beans
1 can black beans (or pinto or whatever! there are no bad beans!)
2 cans red enchilada sauce
1 cup daiya (vegan) cheddar cheese
cilantro

1. Mix refried beans, black beans and cilantro in a bowl (you can use as much cilantro as you want).
2. Spread one can of the enchilada sauce on the bottom of a 9x13in. baking pan.
3. Place tortillas (5 at a time) between moist paper towels and heat in microwave for 30 seconds.
4. Put about 1/4 cup of bean mixture in each tortilla, roll it up, and place seam-side down in baking pan. Continue until you run out of room, bean mix, or tortillas!
5. Spread the second can of enchilada sauce over the enchiladas. Then sprinkle the cheese over the enchiladas. You can use more than a cup of the daiya cheese if you really like cheese!
6. Bake in the oven at 350 for 30 minutes.

Vegan CEOs

I used to look at vegans with complete awe. How could they possibly not eat meat? Okay, I see about the meat, but cheese and ice cream? C'mon! That's crazy!

But now it's getting to be more and more mainstream (and I'm not just saying that because I've made the switch). You are hearing about more people cutting meat and dairy out of their diets. Here is an article about a number of high-power executives who have become vegan and are influencing others to do so as well...

http://www.businessweek.com/magazine/content/10_46/b4203103862097.htm

Put down the BlackBerry and walk away...

You may be wondering why I am writing about an addictive electronic device on a blog that is about vegan food. Well, here is my explanation... Being "healthy for life" is not simply about the food we eat. It is also about living life in a healthy way spiritually, mentally, and emotionally. You can eat all the fruits and veggies you want, but if you are disconnected from others (and from your true self) your life will not be complete.

As I was driving to run some errands this morning I noticed two things as I looked into the cars I passed. 1) At least half of the people waiting at lights had their heads down and their thumbs either texting or typing on their "smart" phones. 2) The other half seemed to be talking on their phones while they were driving. (Note to east coasters: this is not illegal out here in Kansas). Over the summer, my husband and I were at an outdoor concert, it was a beautiful night, the music was awesome and I can't even tell you how many people I saw engrossed in their little handheld devices. I even saw one guy in front of me updating his status on Facebook ("At the Big Head Todd show. It's awesome!" Although I'm not sure how he knew it was awesome since he barely looked up at the stage!) And when I was at the Apple store last week waiting for my "genius" appointment, I was just standing there, not looking at any kind of device. I think it made the workers there uncomfortable! They kept coming up to ask me if I needed anything! Too funny.

I don't have an iPhone. I don't have a BlackBerry. And guess what? I'm super excited about that fact and intend to keep it that way. (I even still use a paper planner! Imagine that!). I'm not saying these things are inherently bad. There are a lot of advantages to having such phones and many people need them to conduct business and keep in touch with others. However, I'm noticing a lot of distraction in this beautiful world of ours. People don't notice things around them. People don't stop to gaze at the beautiful sunset or stare at the crescent moon. People don't take the time to just be. I'm convinced that it is unhealthy to be continuously staring at a screen all the time.  


I stay home with my 2 year-old son and I watch him very closely. His wonder and amazement about the world around him is so incredible to see. He notices details that most adults miss and I am forever grateful for the way he shows me the little things in life. This is what we need to do more of. Take the perspective of a child each day and find something to marvel at. When you're done with work, put down your BlackBerry and enjoy the things you see in the world around you.

And with that, I'm closing down my computer for the day...

Products I Like: Fruits and Veggies!

You didn't think I was only going to include man-made products that I like, did you? Of course I like fruits and veggies! And since they don't usually get the same kind of in-your-face marketing as the McRib or the Double Down, I thought I would give these fabulous foods a plug.

I just love to include veggies in every lunch and dinner (and sometimes even breakfast) that I make and if, for some reason, I don't get enough vegetables, my body feels sluggish and not quite as energetic. One of the bonuses of becoming vegan is that I have discovered multiple new ways to include vegetables in my diet and many new vegan recipes have several servings of veggies in them. I don't have to worry about my son eating his vegetables because we usually have several vegetable options to choose from.

And what can I say about fruit? I love fruit--really any kind (except pears, which I'm not quite sure where my dislike for them came from as they are so close in make-up to apples, which I love). Berries, grapes, apples, kiwi, cantaloupe... they are all fabulous! There are some days where I get a total of 10 to 12 servings of fruits and veggies, and on those days I feel like a superstar! My energy is high and I am ready to take on the world. Plus I know that those nutritious, nature-made foods are protecting me from diseases that are so, unfortunately, common in our world today like heart disease, cancer, and diabetes. If you think you're getting enough fruits and veggies, add a bit more anyway. It can't hurt!

Please Read

Please read the following article from the NY Times...

http://www.nytimes.com/2010/11/07/us/07fat.html?ref=us

The dairy industry is very powerful and the main reason for that is the government's support of their products. Remember that companies like Domino's, Pizza Hut, Taco Bell, and a vast array of other fast food companies are just trying to sell you their product and will do what it takes to get your business, even if that means increasing the amount of cheese on their pizzas by 40%. They increased the cheese on the advice of a government agency that also happens (at the same time, mind you) to be advising us all to cut down on the amount of saturated fat we consume. Ugh. 

Say cheese

A strange thing has been happening since I've made the switch to being completely vegan. The one food I thought I couldn't live without, the food whose gooey goodness was the main ingredient in many of my favorite dishes (you know it, cheese!) is no longer as appealing to me as it once was.

For a long time, the obstacle that kept me vegetarian rather than vegan was giving up ice cream, eggs and, especially, cheese. In the beginning of this journey, it was a little challenging to ask for the cheese to be removed from, say, my favorite sandwich at Ingredient. But now I don't even have a craving for it. This happened to me back in February with sugar. I cut out refined sugar for 2 months and I did not even want any after a couple weeks. It's amazing what your body does to recover from eating things that are not so great for you!

Cheese contains casein, a protein found in cow's milk. I've read in several places that casein is addictive, much like sugar. When I was initially sampling what I thought were vegan cheeses, I found out that some of them do contain casein because it serves as a binding agent. So those cheeses were not completely vegan. I have found one, however, that I do like very much and is certified vegan. It is called "daiya" cheese. As with some vegan food substitutes, you cannot go into tasting daiya cheese with the expectation that it is going to taste just like that Wisconsin cheddar you buy at the grocery store. But we have used it in black bean quesadillas and to top off some veggie dishes and I highly recommend it!
Here is a link to their website...

www.daiyafoods.com

Roasted Eggplant Recipe

Here is one of my favorite new recipes from The 4 Ingredient Vegan. Of course, I am partial to eggplants but I really think this is a good recipe!

Roasted Eggplant and Pesto Roulade

2 large eggplants, ends trimmed

1 package firm or extra firm regular tofu, rinsed and drained

2 cups vegan pesto (or you could just use regular pesto)

2 jars (26 oz. each) spaghetti sauce

1. Position oven rack a few inches under broiler and preheat broiler. Mist a baking sheet (or 2) with nonstick cooking spray.

2. Stand eggplant up vertically with larger side on the bottom and slice it from top to bottom making thin slices, about 1/4 inch thick. Repeat with other eggplant. There should be about 20 slices in all.

3. Place slices on prepared pan and mist them with cooking spray. Broil for 2 to 3 minutes or until golden brown. Turn slices over and repeat on other side. Remove eggplant from oven and let it cool. 

4. Lower oven temperature to 350. Lightly mist 9x11 inch baking pan with nonstick spray.

5. Put tofu in medium bowl and mash it well with a potato masher or back of a fork. Add the pesto and stir until combined. 

6. Spread pesto mixture over each roasted eggplant slice about 1/4 inch thick, leaving the top inch of the narrow end uncovered. Roll up each slice, starting with the large end. If any of the eggplant slices are too short to roll, simply top them with the filling and fold them over into "clamshells." Place each roll seam-side down in the prepared pan. Nestle them together and spoon the spaghetti sauce over the top, pouring any extra sauce around and between the rolls. 

7. Bake for 35 minutes or until bubbly. 

World Vegan Day

Did you know that today is World Vegan Day? Neither did I until two minutes ago... Here is the website about it...
www.worldveganday.org

Critical Mass

I am so hopeful today.

In the grand scheme of things, I am very new to this whole vegetarian/vegan thing. But I had a conversation with a dear friend of mine yesterday, who has been vegetarian for 18 years, that made me think. She reminded me that just over a year ago, we were having a conversation in which I said that I had so much respect for her and her family being vegetarian, but I didn't think I could ever do it myself. And now...

And now I'm hearing so many conversations, both in the media and on a personal level, that give me hope that more people who "didn't think they could become vegetarian" are, in fact, making changes that are bringing them in that direction. I hear family members and friends talking about making changes such as eating vegetarian dinners three times a week or cutting back on cheese in their cooking. I am most impressed with my husband and his commitment (now for almost 9 months) to a plant-based diet. It is difficult to express in words the feeling I have right now when I think of all the good that is being done by so many people making changes!

Right now, the dairy and meat industries are subsidized with government funds that make them very cheap and have kept their prices affordable even when the prices of other goods have soared, relatively. Perhaps I am an idealist in my next thought. I think the momentum is here where more and more people will choose vegetarian diets so much so that the food industry will have to respond. When the movement reaches a critical mass and more people choose to spend their money on healthy vegan food, industry will have to change and government funding will have to change. Businesses want to make money so when the demand for meat and dairy goes away, something will have to replace it. I am hopeful that "that something" will be the fabulous food I am enjoying right now! 

4 Ingredient Vegan and Things You Wouldn't Expect

First I want to start by saying that I am having a ton of fun cooking all this new and yummy vegan food! I recently purchased a cookbook called "The 4 Ingredient Vegan" and have tried a couple of the recipes so far. Two nights ago I made Mediterranean Penne (and added zucchini to it) as well as the Roasted Eggplant and Pesto Roulade. Personally, I enjoyed this eggplant dish the best. I can't find any links at the moment to these recipes but I'll try writing them out for you in a later post!

I'm also having fun "veganizing" my food when we eat out. Today we went to Ingredient (one of my favorite Kansas City area restaurants and our go-to place when we are fresh out of ideas of where to eat!) and I ordered the falafel sandwich which was delish! To make it vegan I ordered it without the tatziki sauce (which is yogurt-based) and had fresh grilled veggies on the side. I love Ingredient (and could devote an entire post to it) because they have so many veggie options including the West Coast Veggie Burger, pizzas with soy cheese, custom salads with really fresh ingredients, a great portabella melt and a fabulous vegan black bean soup. Is there any wonder we keep going back?

While trying a lot of these new recipes, I am finding that it is truly a learning process. I never realized how many food products contain things made with milk, cheese, and eggs. It is easy to cut out those products per say when you are simply switching from dairy cheddar to Daiya cheddar (another vegan product I am loving right now) or from skim milk to rice milk. But when I was making the eggplant dish above, I included pesto and didn't realize until later that you actually have to buy a vegan pesto because the regular kind has parm cheese in it. Also, things like sugar (sugar!!!) have animal products in them. (Many types of granulated sugar are made with bone char, made from the bones of cows). I never would have known this before because it is not on the ingredient list. My goal in this whole process is to cause the least amount of suffering possible. If I read an ingredient list and it says flat out that it contains milk or eggs, I will avoid it. I keep thinking of all the things I've been learning and it makes it so much easier to avoid these products... By the way, since going completely vegan (with a few mishaps of course!) I am feeling fabulous! Oh and we had the gingerbread waffles again this morning and they were just as yummy as last week.

Products I Like: Aveda

When I was growing up, the salon my mom took me to used Aveda hair care products. And I have used them on and off for years. Now I use their "clove" shampoo as well as their "be curly" conditioner and they make my hair feel and look great! (Don't I sound like a commercial? Hahaha!). Better yet, their ingredients are natural and plant-based and they believe that "Aveda products show that what you put on your body should be as healthy and natural as what you put into it." I couldn't agree more! I have not been able to find out whether Aveda is officially vegan but I know that they do not test on animals. In fact, on the back of my shampoo bottle it says, "People Tested." Sounds good to me!

Baking

It's a quiet Friday night. My dog is curled up on her bed. My boy is asleep. My husband is reading. (Yes, we're very exciting, aren't we?) And I just finished making breakfast for tomorrow morning... gingerbread waffles. First of all, they're vegan so this is the first time I've made waffles without eggs or milk. Second, the recipe for these bad boys calls for molasses. I've never cooked with molasses before so when I opened the bottle and started to pour, I thought it smelled nasty. "How on earth are these going to taste good with this stuff in them?" I thought. Well, ten minutes of preparing and a waffle iron later, I was taste-testing some very yummy waffles. They literally taste like a gingerbread cookie so if that's your thing, I highly recommend making these! You don't even need syrup or honey on them. I'm just going to top them with some fresh strawberries and add a couple veggie sausages (Smart Links) on the side in the morning. Here is a link to the recipe... http://www.peta.org/living/vegetarian-living/recipes/gingerbread-waffles.aspx

Earlier in the day, Christopher helped me make a batch of vegan pumpkin muffins for a Halloween party we are going to tomorrow night. At first, I was thinking that if they didn't turn out so great, we would just bring a side of fruit or something but they actually turned out well. (Chris, upon sampling a muffin fresh out of the oven said, "Yummy in my tummy." The seal of approval!). Here is the recipe we used...
http://vegetarian.about.com/od/breakfastrecipe1/r/pumpkinmuffins.htm

My very first try at vegan baking came several weeks ago when I made peanut butter cups using a recipe from Alicia Silverstone's book, The Kind Life. When I ate the first one a couple hours after baking, I gave the creation a "so so." After a couple days in the fridge (and then a couple more in the freezer) I was definitely impressed! http://www.thekindlife.com/post/chocolate-peanut-butter-cups

I know this blog is all about health, but it's always important to throw in a little fun food every now and then, especially when it's completely plant-based!

Products I Like: Arbonne

From time to time, I would like to include some products that I like that contribute to a healthy lifestyle (or at least can make you look cute without causing any suffering). Believe it or not, there are many non-food products that contain animal by-products or that test on animals. It makes me feel great to use a product that comes from a company that doesn't test on animals or, better yet, that is certified vegan.

Arbonne is a cosmetics and beauty company that is, in fact, certified vegan! I started using their facial cleansers and lotions over the summer and now I use their cosmetics as well. Arbonne puts out high quality products and has values I admire. Check them out at the website below!

www.arbonne.com

My confession

Do you want the good news or the bad news first? Well, I'll start you off like this...

The Bad News: I ate a bacon cheeseburger on my vacation to San Diego this past week.
The Good News: It was 100% vegan!

You read that correctly! While in San Diego, CA (of course) we found a completely vegan fast food restaurant, complete with a drive-thru and a selection of desserts. Evolution Fast Food is located in North Park right next to Balboa Park (home of the San Diego Zoo and many, many museums). The food was really good and it was refreshing to walk into a restaurant and not have to examine the menu with a fine tooth comb. We knew everything was vegan, and even though the food was not the healthiest we were happy to find that it was all plant-based. Here is a picture of my "burger" and a side of sweet potato fries...

 

Yum! Prior to our trip I was finding it pretty easy to eat a vegan diet. Everything is easier when you are in your home environment! I figured it would be challenging on vacation and I figured at some point I would be having cheese in some form. But it was actually easier than I thought. Of course, this was California where there may be more of a demand for vegetarian cuisine than, say, Kansas. We ate at several non-vegetarian restaurants, however, that had vegan dishes such as veggie fajitas and pasta with veggies and tomato sauce. We also ate at a Greek semi-vegetarian restaurant where I had Japanese eggplant stuffed with onions and tomatoes while my husband had falafel with pita and hummus. While lunch and dinner were not much of a problem, I have to admit that breakfast did get a little boring (oatmeal and fruit every morning). There were also a couple stressful days when my son was sick and the last thing I wanted to do was order a salad... so pizza it was! But overall, I found this traveling experience to be pretty good as far as eating goes.

Vegan Ultra Triathlete

If you think you won't have enough energy when you cut out animal products, check this guy out...

http://www.peta.org/tv/videos/celebrities/87275849001.aspx

And I can also account for the fact that my energy levels have increased dramatically over the past week as vegan (and the past year as vegetarian) and my workouts feel more productive than they ever have.

Interesting Info (Part 3)

This will be the last installment of the three part "Interesting Info" series. I have by no means touched on some of the cruelest and most shocking practices in the meat and dairy industries. However, I hope that the information presented from Jonathan Safran Foer's book Eating Animals will get you thinking a bit more about what is on your plate...

• "Cattle raised for beef are still adolescents when they meet their end."

• Obviously, dairy cows have to be impregnated in order to produce milk. Ever wonder what happens to their babies? (Well, I didn't either until a short time ago.) The females are raised to become milkers, just like their mothers. The males are sold to the veal industry, fed an iron-deprived diet, prevented from getting exercise (to keep the meat "tender") and slaughtered for human consumption after a very short life.  

• The bond between mother cows and their babies is very strong. There have been stories of mothers escaping factory farms and even regular farms in search of their babies (who have been taken from them so the mothers can be milked for people to consume their milk and all the products made from their milk--cheese, yogurt, ice cream, butter, etc.)

• In many attempts by Safran Foer to see the inside of slaughter facilities, he was repeatedly denied. He writes, "It isn't hard to figure out why the beef industry won't let even an enthusiastic carnivore near its slaughter facilities... A meat industry that follows the ethics most of us hold (providing a good life and an easy death for animals, little waste) is not a fantasy, but it cannot deliver the immense amount of cheap meat per capita we currently enjoy." 

• Beware when you see the term "cage free" on a carton of eggs. All that means is that there is no cage around the actual animal. There can literally be 30,000 to 50,000 (and more) egg layers in a small, crowded and confined facility. It doesn't mean the chickens are running around free on the old fashioned farms pictured on the labels of eggs and milk we buy. 

I've frequently read over the past year that if we had to kill our food ourselves, we would all be vegetarians. Or, as Paul McCartney has said, "If slaughterhouses had glass walls, we'd all be vegetarians." It is important that we understand what goes in to the production of our food. If you are ready to take the next step in learning about factory farm production, read some of the books I've listed on my book list. You can also see footage on www.peta.org and type in "Meet your Meat" to the search section. You can even watch a movie called "Earthlings" online (even the trailer for this movie is intense--this is the movie that initially made me want to become vegan). It is disturbing and difficult to watch these images, but they depict what is actually happening and we need to know these things. 

What I'll Be Missing

It has been brought to my attention all the things I will be missing, now that I have decided to follow a vegan diet. Many of these foods have been part of my life for, well, most of my life. And thinking about them makes me realize the emotional connection we can have to the food we eat. In fact, I've already had a couple experiences in one week that make me realize the awkwardness that can come up when you tell someone you are making a choice to not eat certain foods (as opposed to telling someone you have a specific food allergy--no one ever questions that). Some of these foods include...

1. New York/New Jersey-style pizza (sigh)

2. Salt bagel with cream cheese (unbelievably a fixture in my NJ diet since third grade)

3. Dunkin Donuts coffee with skim milk and sugar (not a big deal since I can find other things to go in my coffee)

4. Emily's frozen custard (!)

5. Traditionally made cakes, cupcakes, and certain pies (double sigh)

6. Two breakfast dishes that my dad makes for me every time I go visit--florentine omelet with spinach and feta cheese and his yummy blueberry pancakes (although as we found out this morning, there are pretty good vegan recipes for pancakes)

There are more, of course, but these are the ones that stand out. First of all, I don't want anyone to be offended if I refuse something they make because of what it's made with. It's nothing against the cooking (you all know from past experience how much I love these dishes). Also, don't feel like I am deprived by not eating something or that you have to go out of your way to make something special. I (and most vegetarians/vegans) have made this choice for my own health as well as the health of animals and the planet. I will miss these things, don't get me wrong. But I feel very comfortable with my decision and I'm sticking to it!

Interesting Info (Part Two)

Jonathan Safran Foer's book, Eating Animals, presents a tremendous amount of information about the horrors of factory farming. Not only are the animals in these operations treated terribly, but the environmental waste created by these "farms" can be devastating. Here are some more points from his book to take seriously...

• "A typical pig factory farm will produce 7.2 million pounds of manure annually, a typical broiler (the chickens people eat) facility will produce 6.6 million pounds, and a typical cattle feedlot 344 million pounds."

• One major company (Smithfield) "kills more individual hogs than the combined populations of New York City, Los Angeles, Chicago, Houston, Phoenix, Philadelphia, San Antonio, San Diego, Dallas, San Jose, Detroit, Jacksonville, Indianapolis, San Francisco, Columbus, Austin, Fort Worth, and Memphis-- some 31 million animals." 

• It is cheaper for large animal production companies to pay fines for pollution than to change the way the factory farming system works, even though it is wreaking havoc on the environment. 

• Pregnant pigs (sows) are kept in "gestation crates" that are so small that they cannot turn around. They can barely move, no bedding is provided, food is reduced to prevent too much weight gain, and they must "lie or step in their own waste to force it through the slatted floor." Contrary to popular belief, pigs are very intelligent (more so than most dogs) and such conditions can cause psychological issues. In the wild (or on a non-factory farm) pregnant pigs will spend a lot of time foraging for material to build a nest for her approaching litter of piglets. Just because they are in large hog operations does not mean they don't have these instinctual urges and the denial of this leads to much suffering. 

There are far worse things that occur in "hog operations" and processing plants that I can't even relate on this blog. (Seriously, read the book!). But in my opinion, nothing good can come from food that is produced in such damaging and cruel ways. 

Interesting Info (Part One)

This is the first of three blog entries about interesting (well, at least I think so) facts I learned from Jonathan Safran Foer's book Eating Animals...

• "On average, Americans eat the equivalent of 21,000 entire animals in a lifetime."

• "Scientific studies and government records suggest that virtually all (upwards of 95 percent of) chickens become infected with E.coli and between 39 and 75 percent of chickens in retail stores are still infected." (He's talking about factory farm birds here which account for 99% of the chicken Americans consume). 

• According to Scott Bronstein (a reporter for the Atlanta Journal-Constitution who conducted interviews with over 100 USDA poultry inspectors from 37 plants) "Every week, millions of chickens leaking yellow pus, stained by green feces, contaminated by harmful bacteria, or marred by lung and heart infections, cancerous tumors, or skin conditions are shipped for sale to consumers." Mmmmm.

• Chickens are frequently injected with "broths and salty solutions to give them what we have come to think of as the chicken look, smell, and taste. 

• The original strain of influenza is thought to have originated from migratory birds and the original case of H1N1 can be traced back to a factory farm housing hogs in North Carolina, not Mexico. (Safran Foer goes into a very extensive and convincing correlation between increased factory farming/meat consumption and the rise of flu epidemics. I don't have enough space to go into it here--you have to read his book!). 

The fourth point here made me think of something I never thought of before I became vegetarian. Almost always, we cook meat with some type of sauce or marinade. Or we put ketchup on a burger or mustard on a hot dog. Is there anyone who actually likes to eat meat by itself? Also, we have to be so careful handling raw meat because of possible disease transmission yet pop it in the oven or on the grill and 30 minutes later its "scrumptious." Hmmm.

While I'm thinking of it...

Something just came to mind that I want to speak about. Just because a person decides to speak out in defense of animals does not mean that they are anti-human. It seems like animal rights activists get a bad rap because of what they stand for. It is not an either/or situation. Choosing to live in a way that reduces the suffering of animals can also benefit people. Why would a person's work to end the abuse of animals  be a bad thing? I don't get it.

I also think people tend to forget that, when it comes down to it (and feel free to disagree), we are animals too.

The Book Made Me Do It!

As I've progressed along this journey, I've read a lot of books on the subject of plant-based diets. They have all been informative and have made compelling arguments, but only one made me cross the line from vegetarian to vegan. That book is Eating Animals by Jonathan Safran Foer.

www.eatinganimals.com

Safran Foer is typically a fiction writer so his style for this book is quite different than any of the others I have read about being vegetarian. He uses the facts, and even (pork, beef, dairy) industry data to make his claim for being vegan, yet he never comes right out and says "You need to adopt this lifestyle." The research speaks for itself. He even admits in the book that he can't seriously argue that eating vegan necessarily tastes better than the alternative and that the smell of a BBQ still appeals to him. But because of what he has seen, Safran Foer says that a few minutes of culinary pleasure and satisfaction are not worth the suffering he knows went into that food.

I will be sharing some of his information with you on this blog in the coming weeks but I highly recommend that you read this book. It is shocking, disturbing, logical, and hopeful all at the same time. Check out this interview Safran Foer did on the Ellen DeGeneres Show.

http://www.youtube.com/watch?v=knClcpPR6mc

Let's get started

Before I get into the nitty gritty of the story behind those spare ribs on your plate, I want lay out some of the benefits of adopting a healthy vegan diet. Healthy is the key word here because you can certainly consume a vegan diet full of junky foods. Remember that Fritos and Sour Patch Kids are both considered vegan!

So here we go (and this is by no means an exhaustive list...)
1. Reduced intake of saturated fats (you know, the crap that clogs your arteries and leads to heart attacks?)
2. Higher intake of fiber
3. Increased intake of phytochemicals and antioxidants found primarily in plant-based foods.
4. Optimal intake of protein (no, you don't need to eat meat to get enough protein; consumption of meat can lead to excessive amounts of protein intake which, among other things, can drain calcium from your bones).
5. Decreased rates of heart disease, obesity, type 2 diabetes, macular degeneration, arthritis, osteoporosis,  and many forms of cancer.
6. Weight loss (if needed).
7. Increased energy (and, personally, I've noticed a sense of calm since I stopped eating meat that wasn't there before).
8. Stronger hair and nails; clearer skin.
9. Decrease in PMS symptoms (come on ladies, that's reason enough!), allergies, and migraines.
10. Reduced animal suffering.
11. Much needed help for the environment (this is a huge factor as factory farming is the leading cause of environmental pollution and climate change right now, not the kind of car you drive or the plastic bags you put your groceries in).
12. Reduced chance of getting food related illnesses (E. coli; campylobactor; salmonella).
13. More food for everyone (did you know that 80% of the corn grown in this country is for livestock? yes, that's right, 80%).
14. Eliminate your consumption of hormones and antibiotics used on animals in today's factory farms.
15. All the cool people are doing it. :)

I could go on and on and I hope to convince you, with some of the arguments that convinced me, that going veg is the way to go!

Just Couldn't Stay Away

Okay, listen. I just couldn't stay away.

The more I think about it, read about it, learn about it, the more I need to share it with you. This blog has previously focused on living a healthy lifestyle through good nutrition and exercise, hence the title "Healthy for Life." The name of the blog will not change but the main focus will.

Today I am making a commitment to become vegan. I've wanted to do this for a while but I kept making excuses for delaying it (oh, I'll be vegan at home and eat cheese out at restaurants; I'll eliminate eggs but I'll still eat baked goods that have eggs in them; I don't want to inconvenience anyone; if we're on vacation, I'll have cheese and eggs, etc, etc). But enough is enough.

I want to share my journey with you, as I have been doing, but there is information I've been learning that I have to share with you. Some of this information might be unpleasant or might ruin your appetite. Some of this information might stop you from reading mid-paragraph. Some of this information might cause you utter disbelief.

But some of this information might change the way you think about your food. Some might cause you to start eating completely vegetarian once, twice, three times a week. And some might cause you to change the way you eat totally, for the rest of your life. I can only hope to have that kind of influence.

Hiatus

To all my readers, I want to let you know that Healthy for Life will be taking a brief hiatus as I pursue some other writing endeavors for now. For all my friends and family that follow my other blog, I of course will be continuing that one. Check back in a couple months when I plan to continue sharing information about healthy vegetarian food!

For dinner tonight

A yummy recipe courtesy of Vegetarian Times... Serve over brown rice and add a side salad for a delicious  vegetarian dinner!

Moroccan Lentil Stew with Raisins
1 Tbs. olive oil
1 cup chopped onion
3 cloves garlic, minced
1 28 oz. can crushed tomatoes
2 18 oz. cartons prepared lentil soup (like Dr. McDougall's or Amy's)
1 15 oz. can chickpeas
1/2 cup raisins
2 tsp. ground cinnamon
1 1/2 tsp. ground cumin
1/4 tsp. red pepper flakes
6 Tbs. plain nonfat Greek yogurt or soy yogurt (optional)

1. Heat oil in medium saucepan over medium heat . Add onion and saute for 3 minutes, or until softened and translucent. Add garlic, and cook 1 minute, or until garlic is softened, but not browned, stirring constantly.
2. Stir in tomatoes, soup, chickpeas, raisins, cinnamon, cumin, and red pepper flakes. Season with salt and pepper if desired. Bring stew to a simmer over medium high heat, stirring occasionally.
3. Reduce heat to medium low and simmer uncovered for 20 minutes, or until mixture is reduced and sauce has thickened, stirring often from the bottom to prevent sticking. Garnish each serving with 1 Tbs. yogurt if using.

(My personal recipe notes: Only used one carton of lentil soup b/c that's all we had! Seemed to turn out just fine. Also, did not use yogurt as a garnish. And wow, does the kitchen smell fabulous while this is cooking!)

Even Bill Clinton...

There's a great Saturday Night Live skit from the 90s where Phil Hartman, doing his impression of Bill Clinton, is at a McDonald's on a campaign stop and he's wolfing down cheeseburgers, fries, and sodas and keeps asking "Are you gonna eat that?" to other people eating there too. Of course, after his presidency, Clinton had bypass surgery after suffering from heart issues.

It looks like now President Clinton is making a wise move for his health! Check out this link to read and watch about how he is adopting a mostly plant-based diet...

http://www.thedailygreen.com/healthy-eating/eat-safe/bill-clinton-vegan-diet-0920

Great website

'Tis the season for pumpkin spice! I was looking for some recipes online today for pumpkin bread and found a good one on http://www.nomeatathlete.com/. Upon looking further into the site, I realized that the blogger is a vegan marathoner. Perfect! The site is full of great recipes and promotes the idea that you can be a strong athlete on a vegan diet. Check it out!

Food for thought

"When diet is wrong medicine is of no use. When diet is correct medicine is of no need."

When I make certain entries on this blog, do I sound like I eat perfectly? I hope I am not giving you that impression because I certainly do not (case in point: the box of Whoppers I ate while watching a certain trashy show about the people who inhabit the coastline of my home state). I want to make it clear that I try my best to eat whole foods that are good for me, but I am still human and it doesn't always happen.

I like the quote above because of its accuracy. Good food is truly the best medicine. When I am eating healthy foods consistently for a while, my body feels fabulous, I have tons of energy, and life is good. Even if I slip up for a measly day or two, my body can feel the difference. I am cranky and lethargic and bloated. Yuck! As I've been traveling on this nutritional journey, I am becoming more aware of how food affects my body and I am so grateful for that awareness!

When it comes to eating meat, I've heard people say that when they don't eat meat for awhile and then have a burger or the like, they feel heavy, crabby, and flat out gross. And when I initially gave up eating meat last year, I remember this feeling of calm and lightness that came over my body. It's amazing how food has this power over us. Let's try to make the choices that leave us feeling happy and healthy!

Oink

Read this article to find yet another reason to give up meat, especially that which comes from massive factory farms. Oh and also notice the pictures in the article, including the sow (mother pig) who is nursing her piglets on an open metal grating. Doesn't quite seem natural, does it? These are the things we need to think about the next time we reach for a slice of bacon.

http://www.nytimes.com/2010/09/15/us/15farm.html?ref=us

Vegan Victory

Check out this article from the Times about Chloe Coscarelli's victory on "Cupcake Wars." Okay, they're not healthy, but they're proof that vegan baking can be so yummy!

http://well.blogs.nytimes.com/2010/09/06/tasty-vegan-food-cupcakes-show-it-can-be-done/?src=me&ref=general

Fruits are your friends

Did you know that, according to the Harvard School of Public Health, the average American consumes just 3 servings of fruits and vegetables per day? I think that's being generous too! The intake of fruits and vegetables is the most important factor in reducing the likelihood of diseases like cancer, diabetes, and heart disease.

Here are some simple ways to add more fruits and veggies into your diet:

1. Top your cereal or oatmeal with berries and include another fruit (like kiwi or grapefruit) on the side.

2. For your mid-morning and mid-afternoon snack, include some type of fruit along with a protein source. For example, have an apple with a handful of cashews or have a banana with peanut butter (yum!).

3. If you make your own salad at lunch, top it with additional veggies like bell peppers and cucumbers.

4. Always include a vegetable with your dinner. Make it green when you can, but veggies such as carrots will do as well. At our house, we are so used to having green vegetables on our plates at dinner that it seems weird even with we do have those orange carrots!

5. When possible, get a side of veggies when you are out for dinner. I know, I know... fries are so yummy when you are out at a restaurant. I'm not saying don't ever get fries (sweet potato are my favorite!). But you'd be amazed at some of the good, fresh options available when it comes to sides of veggies like broccoli, asparagus, and grilled zucchini.

So evaluate your intake of these foods that nature is giving us. Keep track of how much produce you consume in a week and then go ahead and add more. Unlike the processed junk that fills our grocery stores, your body knows exactly what to do with fruits and veggies and you will feel better because of it!

Recipes!

So I've had many people ask, "Karin, now that you don't eat meat, what exactly do you eat?"

And then when I tell people I have almost cut out dairy, they are flabbergasted! Well, here's the deal with the dairy. I eat as vegan as possible at home, with the exception of the occasional egg or mozzarella cheese stick. When we eat out, I will get food that has cheese on it (or some type of milk-based sauce) but occasionally I ask for no cheese. Anyway, making the switch to a vegetarian diet can be intimidating, especially when you have certain meat recipes you've followed for your entire adult cooking life. Fear not! Somehow my family has survived for a year on healthy, plant-based dishes.

This is one of my favorites from Sandra Lee. It is a black bean burger that tastes very yummy and doesn't take long to prepare. The recipe does call for one egg (which I've used) but I've also used an egg substitute (called Ener-G) and you can't even tell the difference! Here's the link:

http://www.foodnetwork.com/recipes/sandra-lee/black-bean-burgers-recipe/index.html

I top these burgers with half an avocado and some salsa. Yum! Then, on the side, I make a veggie like broccoli or asparagus (anything green will do) and fresh sweet potato fries. For the fries, simply cut up an uncooked sweet potato into fry-like strips, put a little olive oil on top with some salt and pepper and then bake them in the oven for 30 minutes at 400 degrees. So good!

Your Comfort Zone

Today I stepped out of my comfort zone, and I feel great!

I've done a number of sprint triathlons over the past four years, but today was my first long course race. Sprint races are typically made of a 500 meter swim, 11 to 13 mile bike, and a 5K run. Long courses are approximately double that distance, give or take. The sprint triathlons were becoming comfortable to the point that I was actually placing in some of them. Today it was time to move on and try something new.

Ultimately, the swim is what moved me out of my comfort zone today. In the past, I dreaded the swim and couldn't wait to get on my bike and, more so, to the run. So when I stepped out of the water after swimming almost 1000 meters feeling fantastic I knew I had overcome a major mental obstacle. The bike and run definitely pushed me to my limits (as it was really hot here today) but I made sure to enjoy the journey, taking in the beautiful farms I passed and appreciating the encouraging fans cheering us up a big hill.

There are always challenges in life, sometimes every day. Personal success comes when you change your mind and decide to have a positive attitude about those challenges. Sure, that mile long hill was no fun on a bike that was having gear trouble, but I decided to enjoy it nonetheless. Taking the step to move beyond what you are used to will help you grow as a person. I don't even know what my race results are yet (I didn't wear a watch), but I feel like my own personal hero. Choose to do something healthy for yourself today, and maybe something that makes you take that extra step out of your comfort zone!

Go ahead, ruin my barbeque

As previously mentioned, I am currently reading The Kind Diet by Alicia Silverstone. As I journey through this book, I want to share some of the facts I find particularly interesting about the importance of reducing and eliminating our meat intake. I apologize if this ruins anyone's weekend BBQ plans but I found that the following quote from her book is something we don't often think about. It has to do with our digestive tract not being designed to handle meat consumption.

"A carnivore's intestines are only about 6 feet long, because meat isn't meant to hang out in the gut forever. Our intestines are 20 feet long; when we eat meat, it takes a full 72 hours to pass through us. That's 3 days, and your body, my friend, is 98.6 degrees inside! It's like having steak sit out in the hot sun for 3 days straight. Eventually it will start to rot and putrefy. And that's what's happening inside of you." (page 21 of The Kind Diet)

Mmmmm... burger anyone?

An anniversary

It's been almost a year since I decided to become vegetarian and honestly, I can't believe it. Sure there have been a couple times when I did not stick with it. During a particularly stressful time earlier in the year I felt like I needed comfort food and at that time, a cheese steak and my mom's ground beef spaghetti sauce did the trick. But eventually I got back on track and have been meat-free ever since.

Like so many things in life, becoming vegetarian (or even simply deciding to eat in a healthier way) is a process. I just started reading Alicia Silverstone's book The Kind Diet and she talks about her journey toward becoming vegan. She stresses that it is important to do what is best for you; some people can make the change overnight while others must work toward it gradually. While going vegetarian was practically an overnight thing, adopting a vegan lifestyle is proving to be more gradual. Because of everything I've been reading about the benefits of eliminating meat and dairy, I am committed to making the change. However, I am learning to be easy on myself if I cave in and have some dairy ice cream now and then (oh, DQ cookie dough blizzard, why are you so yummy?).

As with any positive commitment you undertake, view change as a process and a journey. Some days you will feel like a superhero, other days not so much. The important thing to remember is to be aware and do the best you can!

Setting the Example

When you become a parent, your whole perspective on life changes. After you get through the initial phase of figuring out your baby, you suddenly realize that you are responsible for a life and you are your child's first teacher and role model.

I've been thinking about this topic a lot lately. In the realm of food, when our children see us eating healthy food, they will want to eat healthy food (even if it takes a picky toddler what seems like a million times to eat it!). The other day, I was eating a salad, and Chris asked for a piece of lettuce. He's a great eater but I wasn't sure if he would like the texture of the leaf. He ate it right up and I was happy to share more with him. I'm convinced that his desire to eat this salad was partly because he sees me eating it a lot.

I feel like it is so important to set the example for our children that it is important to think about what we are eating. So often, "family" meals are not eaten together at all but in front of the TV or computer. I love talking to Chris about how certain foods are going to make us big and strong and then seeing him flex his muscles and eat his beans!

Of course, we also need to set the example that it's okay to not eat perfectly (or be perfect--come on American parents, settle down! our kids are going to turn out alright!) all the time. Treats are good every now and then. If we can shoot for eating healthy foods 80 to 90 percent of the time, we will be okay.

(PS--While I am still doing the long course triathlon in a week, the marathon is out. I just plain old didn't want to train for it right now. So I added one more triathlon in September... Oh and me and coffee are back together, in case you're keeping track. :)

Dear Coffee,

I fear that we must part ways at last. It's really not you... it's me. You are rich, exhilarating, and wonderful in every way. It's just that I realize the only thing I truly like about you is the sweet stuff I add to you every morning. Then, once I have a sugary taste, I crave more sugar as the day goes on and that's just not what I'm looking for right now. So I say farewell for now and thank you for all you've given me. Perhaps we'll meet again after we have another child. Adieu.

xoxo,

K

A new way

Food has a highly emotional component to it. What tastes better than mom's home cooked _________ (mac and cheese, lasagna, raspberry pie... you fill in the blank). As I've written before, food has the ability to comfort us when, perhaps, nothing or no one else will. It may be time to change that.

Over the past few weeks, we've been watching Losing it with Jillian on NBC and one theme has stood out each week. The people Jillian has worked with have some sort of emotional issue or past trauma that they have covered up with, among other things, greasy, sugary food. They have sought comfort in such food because it makes them feel good. I can relate, not only on a superficial level (like when I have a stressful day, I crave the sweet goodness of a DQ Blizzard), but on a more serious level. After the birth of my son, I suffered from postpartum depression and, as part of this, craved sugar constantly. There are medical reasons for this (i.e.--lowered serotonin levels), but the bottom line is, there was a stretch where I went to Starbucks daily to get a sugary coffee and then supplemented that with fatty, cheesy foods that temporarily made me feel better. Ultimately it did not help me recover, as it does not for the people on Jillian's show.

If we look at food in a new way, our overall health will start to improve. We have to look at the nutrients in the food, how they nourish our bodies, and bring us to optimal health. It is natural to cook what tastes good, and when you are used to sugary, fatty, salty foods, this is what you will lean toward. When you cut out such foods (because they have zero nutritional value and only serve to fill you up), you begin to open up your taste buds to things you may have thought you disliked before. The healthier and more nutritionally dense the foods are that you eat, the better you will feel and the more of them you will want to eat. When you pick up a food, ask yourself What will this food do for me? Really think about your answer and then make your choice.

Not enough time

I frequently hear people talk about how rushed they are and how they barely have time to breathe, let alone prepare healthy, home cooked meals for their families. A friend of mine even shared a story about another mother she was talking with. She said the mother told her that she can't be bothered with slicing up vegetables; that she just doesn't have the time. As I listened to this I wondered, really? Really?

You may be thinking, well it's easy for you, Karin, to have the time to prepare home cooked meals for your family. You are a full time mother with a child who takes a three hour nap in the afternoon. You can slice your vegetables then. This may be true, but I wasn't always a stay at home mom. I worked full time in my "former" life but still went out of my way to prepare healthy meals because I knew how important it was for myself and my husband. And really, when it comes down to it, how much time does it actually take to slice up a head of broccoli-- three minutes? Even the busiest of people can find three minutes in their day to be proactive about their health.

When I hear people complain about their lack of time I have to wonder: where does the lack of time actually exist? And are we keeping our priorities in line? I have actually read people's posts on Facebook that say they are so so busy. (Um, suggestion... take a break from Facebook. You'd be amazed at the time you gain in a day!). Do you really need to watch three hours of TV a night? Do you really need to text for an hour with a friend you could just call instead and talk for ten minutes? Do you really need to update your blog again... oh wait. Maybe you do. :) But my point is, when you think you don't have enough time to prepare healthy food for yourself and your family, step back and make sure your priorities are straight. Your email can wait; your health cannot.

Half empty, half full

There are often two ways of looking at things...

I see an ever-increasing obesity epidemic.
I see people starting to change the way they eat for the better.

I see endless aisles of junk food at the grocery store.
I see a jam-packed farmers market with full tables of beautiful produce.

I hear mothers talking about their kids being addicted to video games.
I see families out exercising and riding bikes together on the trail.

I see people glued to their iPhones and Blackberries.
I see families playing together at the park on a beautiful, sunny day.

Which way are you going to look at the world today?

We don't need no education... or maybe we do

I was watching Losing It With Jillian the other night and Jillian Michaels (one of the trainers from The Biggest Loser) moved in with an Arizona family to help them change their unhealthy lifestyle. She talked with a young woman of 21, who happened to have a 4 year-old son, and could not understand how, as a parent, this young woman could continue eating foods that were essentially killing her. When Jillian asked her why she would do this, the girl finally broke down and said she just didn't know how to be healthy. She had never been taught the skills to cook and eat wholesome foods and was simply continuing the unhealthy cycle with her son because she didn't know any other way...

The next night, I happened to see a commercial for Lucky Charms and Trix cereals. In the commercial, they tout these cereals (which are incredibly junkie) as having "8 serving of whole grains in every box" and claim that they are a "good source of calcium." Are you kidding me?!?!? I thought to myself (and out loud--my poor husband!). Who believes that these cereals are good for their kids? And then I thought back to the previous night when the young mother on Jillian's show said she did not know how to eat healthfully. These commercials prey on (that's right I said it!) people who just want to do what is best for their children but don't know much about good nutrition. I'm sure the young mother would be one of the people who looks at that commercial and thinks, "Oh, that sounds good. And look, my kids are getting some calcium for their bones." Too bad the broccoli industry doesn't market like General Mills.

So what can we do to get a good education in nutrition? Like all educational processes, learning about good foods to eat is continuous. I feel like I am learning more every day about foods that are healthy. Here are some steps you can take:
1. Turn off your TV more! And for heaven's sake, that Food Network will ruin any thoughts you have of eating healthy in a day. :)
2. Read the books on my "Must Read" list. In particular, The Food Revolution and The China Study.
3. Become a critical consumer of advertising. Remember, food companies simply want to sell their products. They want your money. Period. Don't just accept what they say as the ultimate truth in nutrition.
4. Eat foods that nature made. Fruits and vegetables were designed with all natural ingredients. You can't go wrong with that!

Habits

Before the holiday weekend, I posted a small section from John Robbins' book The Food Revolution. What I posted struck me personally, the more I read it. We grow up eating a certain way, thinking a certain way, and living a certain way. Day after day, year after year we develop habits that stick with us and become part of our identity. Some of these habits are positive and health-promoting. Some... not so much. Habits are very difficult to break, especially the yummy, sugary ones. It can take a profound shift in thinking to change a habitual pattern, certainly when it comes to food.

On our recent trip back to the east coast, I was struck (as I always am) with the difficulty of changing my eating habits. Let's face it, New York and New Jersey have some of the greatest tasting food options in the country, many of which I grew up eating and enjoying. There is nothing on the planet like a slice of pizza from Sal's or a salt bagel with cream cheese from Ronnie's. (Moose Tracks ice cream from the Tuck Shop also comes to mind). My grandmother's various and assorted pies are so delish and make me long for my childhood when we go home to visit family. And that's just it... Thinking about all these delicious foods makes me think of more than just what they taste like. They give me a sense of identity. Believe me, living in Kansas, I just love boasting of the east coast's fantastic regional treats--bagel shops, diners, pizzerias. When I think this way, I realize that more than anything, these foods help me connect to where I grew up and am proud to have come from. There is such an emotional connection to food, and this is where a lot of people have problems. These foods comfort us, as John Robbins says, when the world may not be there for us. Several months ago, during a particularly stressful time for our family, I gave up the vegetarian lifestyle for a month because I felt like I needed the comfort of, for example, a cheesesteak. Food can provide much needed emotional comfort... or it can also just, well, taste awesome.

When you get away from the habits of eating sugary, fatty foods, however, you can become more clear. Your thinking becomes more clear and the overall feeling of well-being helps you sever your emotional connection to food. I'm not saying you have to be perfect (God knows, I certainly am not when it comes to eating!). You just have to try the best that you can to value yourself through what you put into your body. Realize that (if you are eating to "comfort" yourself) those foods are not going to do it in the long run. Just some food for thought...

The Food Revolution

After an inspiring conversation about nutrition last night (thank you, Bree!), I decided to regain my focus on food and start reading The Food Revolution by John Robbins (thank you, Liz!). In 1987, Robbins wrote the book Diet for a New America and brought out a philosophy that was just taking root in which people were beginning to make choices about food that affect not only your body, but your environment, the people around you, and your soul. I highly recommend the books listed on the upper right-hand side of this blog, and I'm sure this book will be added to that list when I am finished. In the short amount I read last night, I would like to share with you a segment that I found very telling. Read it and think about it as you enjoy your 4th of July weekend...

"What keeps us stuck? What keeps us from recognizing the power that we have to make choices that honor our spirits and enrich our lives? What keeps us passive and distant from our greatness? What keeps us closed down when we could be vibrant and creative? The same thing that keeps the animal in his cage, even when the door is opened and he has the chance to walk free. Habit.

"When it comes to food choices, habit is stupendously powerful. Our familiar foods give us comfort, reassurance, and a sense of identity. They are there for us when the world may not be. They can be our best friends, loyal and true. It does not take effort or creativity to do the same thing over and over again. There is ease and relaxation in doing what we have always done. And if our habits are continually reinforced by the society around us, they can become even more powerful and alluring." (from chapter 2, page 13)

I will share my own thoughts on this soon. Check back after the holiday!

Yes You Can!

Why do we sometimes stop ourselves from doing something extraordinary? You might come up with an idea to tackle a challenge or make a change and then something gets in the way. It could be your own voice telling you that you can't. It could be someone else making a judgment about your idea. Whatever it is, it's time to tell that "other" that yes you can, and yes you will.

In my own case, I have been throwing around two ideas and have encountered my own voice telling me to think twice. Why does this happen? I am a positive, confident person, yet doubt still seems to arise. For example, I am going to run the Kansas City Marathon this fall. (Notice I said, I am). This thought has been in my mind for several months now, but every once in a while I debate whether I am really going to complete this challenge. It's not like I don't think I can complete 26.2 miles. I ran the NYC marathon in 2002. Since then I had knee surgery and I've sort of used that as an excuse to not push myself beyond 13.1 miles. This thought often comes up when I think about the marathon: "Well, what if your knee can't handle it? Maybe you should just stick to the half marathon." Well, what if my knee can handle it? What if I push myself beyond my comfort zone? I've also been doing sprint triathlons for the past four years. I want to do one more race this summer before the marathon and was debating another sprint in August. But as I thought more, I decided to do an Olympic distance race (which is twice that of the sprint). In the past that voice has come up: "You really don't like the swim so just stick to the shorter race." But this morning I made the official decision to push beyond my comfort zone when it comes to swimming and go for it.

It's not always easy to say yes to something difficult (and there are times when "no" is certainly appropriate). But to those voices telling me "no, don't even try" I have to say enough! It's time to step out and take the plunge. Your challenge might not be endurance sports. But what amazing idea do you have that you are going to say "yes" to today?

Getting Back on Track

I don't know about you, but when the dog days of summer arrive, the last thing I want to do is stand in front of a hot oven in my kitchen and cook dinner. I prefer to spend the few hours prior to dinner playing outside with my son or swimming at the neighborhood pool. Cooking for an hour no longer becomes a priority. So now that it's about nine billion degrees in Kansas, I have been having trouble preparing healthy meals for myself and the fam. I find myself craving ice cream (um, not so vegan or healthy, huh) and wanting an ice cold adult beverage more than usual. So what's a girl to do???

Step One: Don't be so hard on myself for caving in to my cravings.

Step Two: Do the best I can after submitting to said cravings.

Step Three: Escape to the mountains of upstate NY for some R&R, fresh air, and a healthy food environment.

We may not all have my exact version of Step Three, but we can all rebound after eating, eh-hem, crap by finding a way to remind ourselves why we are eating healthy. For me, spending time in the beautiful Catskill Mountains with my family (and my step mother, who has been pioneering a healthy diet for over 30 years) out in a totally natural and beautiful environment has helped to remind me how good I feel when I eat a healthy diet. I also spent time this past week with my mom in New Jersey and I am reminded how fortunate I am to have had my mother's example of eating sensibly from a young age. I feel refreshed and renewed and ready to tackle the summer cravings upon returning to Kansas tomorrow. Thank you NY!

One Nation, Overweight

As I was flipping through the channels tonight, CNBC had a special on called "One Nation, Overweight" that talked about the obesity epidemic in our country. As with anything related to the topic of health and wellness, I was glued to what was being said and, of course, my blood pressure was rising during the discussion of certain topics. The two things that got my blood boiling were 1) the selling of junk food in schools and 2) the development of a pill that suppresses appetite and leads to weight loss. The principal of a school where junk food is sold to help fund activities basically said it is up to parents to educate their children about making good food choices (true but... see #1 below). As usual, I could go on and on about these topics, but here are the main points I want to bring up:

1. Yes, parents do need to educate their children about healthy food, but I can think of two problems with this. A lot of parents don't know enough about what is truly healthy for their children. And what teenager that you know of, if given the options of candy and pizza, would turn down having that junk if it's available?

2. Perhaps a pill will lead to weight loss in the short term, but it does not lead to the lifestyle change necessary to live a long, healthy, vibrant life. And ultimately, every medication comes with risks, regardless of how "safe" it has been tested to be. (P.S.--I'm not anti-medication because in many cases, they are necessary and life-saving. But when it comes to choosing a pill over choosing to eat healthy foods, I object).

3. My same rationale applies to gastric bypass surgery. Which sounds more drastic to you: learning how to eat a diet of plant-based, whole foods or having a dangerous and serious surgery that results in you having to constantly monitor the amounts of food you eat for the rest of your life so you don't either throw it up (sounds appetizing!) or put your now tiny stomach at serious risk?

A positive note that I thought of after watching this show... I am a big fan of the reality show "The Biggest Loser." This season, the winner of the show began as the heaviest contestant in the show's history. He began the journey at 526 pounds. He won the show weighing in at about 240 pounds (with more weight to go). I realize this show is not real life, but he would have been a good candidate for gastric bypass surgery. However, he learned how to change his lifestyle and was successful. When you see someone who has changed their lifestyle to a healthy one, you see the utter joy in their face, as you could see in his. This is true change and this is a lifestyle we should all strive to live!

Ultramarathoning Vegan

Check out this story about Scott Jurek, an ultramarathon runner who also happens to be vegan:

http://www.nytimes.com/2010/05/13/sports/13runner.html?pagewanted=1

Making the connection

Bear with me on this entry... When I first decided to eat a vegetarian diet, I was doing it for health reasons. However, there is the unavoidable fact that when we eat meat and dairy products, animals are involved (and I suppose that's a euphemism... they actually die for us to eat). Until last September, I didn't really question what I was eating or think about it too much. I generally ate healthy but "treated" myself to BBQ, ice cream, chicken popcorn poppers from Sonic. Some people might see animal rights issues and health as distant relatives. Believe me, I used to roll my eyes when I would see a PETA commercial or billboard. But the more information I expose myself to regarding the treatment of the animals we eat, the more connections I am making. Animals suffer on factory farms so that our children can have some chicken nuggets and cheese burgers (that will eventually clog their arteries if they eat enough of them and make them suffer). I was discussing a strange irony with my husband the other day that when you have a raw piece of chicken in your hands, most people cringe (and wash their hands thoroughly to prevent disease), yet thirty minutes later after a stint in the oven, that same piece of flesh is considered delish. I also have been thinking about the connection between the way animals are treated on farms (how they develop diseases, both physical and psychological) and the plethora of human diseases resulting from our overconsumption of animal products. I could go on and on about this subject (don't worry, I won't), and let's be clear, I am not criticizing people who eat meat (as I was doing for most of my life). I am simply asking you to think about the food you eat, where it comes from, and the sacrifices that were made to put it on your plate.

Finding that something

Much of this blog so far has been about nutrition, but I also want to focus on another important aspect of wellness: exercise. Overall, good nutrition is your best bet when it comes to feeling good and staying healthy. But physical activity can bring you such a sense of well-being and satisfaction. And there are so many things you can choose from when it comes to exercise! The simplest thing to do is walk. You don't have to join a gym or use fancy equipment; just get outside and walk! Some people like to go for a bike ride, while others prefer to garden. Swimming is also relaxing and easy on your joints, yet gives you a great total body workout. Whatever your something is, make it something you enjoy. How many times have you heard people say (or have said it yourself), "I have to go to the gym" as if someone is forcing them (you) to go. Gyms are not the only place you can go to get a good workout and feel good about yourself! Find a trail to walk on, go to the park, dig out those rollerblades you haven't used in ____ years, ride your bike with your kids, mow the lawn. My 92 year-old grandmother still goes out and takes her daily walk (or walks on the treadmill when the weather is bad). Whatever you want to do that's physically active will help improve your well-being, reduce stress, and help you feel good about your body. Personally, I like to vary my workouts so I include some strengthening exercises and yoga to supplement my triathlon training and running. Getting involved in activities like triathlon or even running a 5K is fun because there are so many other people involved and all that positive energy rubs off on you! And people in these races come in all shapes and sizes. It is just great to see people out doing something healthy and fun. In the end, it really doesn't matter what you do, just that you get up and move!

But where do you get all your nutrients?

Okay, I admit it. I too used to think that vegetarians were lacking in nutritional elements. Don't you need protein? Don't you need calcium? Yes and yes... and yes you can get plenty of these nutrients without eating meat or dairy products. Our country has one of the highest rates of osteoperosis in the world. We also have a very high consumption of dairy and high protein animal products. The real irony here is the more protein you consume, the more calcium is drained from your bones leading to lower bone density and, in the future, higher incidence of hip fracture. Protein is not only found in meat and dairy. It is in everything, including fruits, veggies, beans, and whole grains. As long as you have a well balanced diet including generous amounts of these foods, you will get plenty of nutrients. So don't worry about us vegetarians when it comes to protein and calcium!

I also want to include this excerpt from The World Peace Diet by Will Tuttle, PhD:

"It's ironic that the burden of justifying possible nutritional deficiencies rests on vegans ("where do you get your protein/vitamin B-12, etc"), because research shows that vegans typically have twice the fruit and vegetable intake of people eating the standard American diet. In recent studies, vegans had higher intakes of sixteen out of the nineteen nutrients studied, including three times more vitamin C, vitamin E and fiber, twice the folate, magnesium, copper, and manganese, and more calcium and plenty of protein... Vegans also had half the saturated fat intake, one-sixth the rate of being overweight, and... people eating the standard American diet were at risk for deficiencies in seven nutrients (calcium, iodine, vitamin C, vitamin E, fiber, folate, and magnesium)."

From Theory to Practice

My family and I are so blessed to be able to live in a neighborhood with great grocery stores that are overflowing with beautiful, fresh produce. I stay home with my son full time and that gives me the opportunity to prepare home cooked, vegetarian meals. We have enough financial security to buy healthy foods in abundance and even organic produce and other such products. But I've been thinking a lot lately about those people who are not as fortunate as we are. In today's economic climate, the number of people struggling to make ends meet is increasing. And there are, and always have been, people who struggle daily simply to survive. How can you worry about cooking healthy meals when you are working two, sometimes three jobs? How can a single mother with four children have the energy to make sure those kids eat enough vegetables? How can families in low-income neighborhoods find fresh produce when their only shopping options are fast food and convenience stores? It's no wonder the dollar menu at McDonald's is so appealing. I know how hard it is to make decisions when I am stressed and tired and when those times occur, the last thing I want to do is worry about eating enough whole foods! There are studies that suggest the investment you make today in the food you eat will save you money in the long run by lowering your long term health care costs. While this may be true, if you are struggling to pay your rent and take care of your kids, it is difficult to see down that long road. Obviously a lot of societal changes need to happen, that's for sure. It is easy for me to sit here and tell everyone how important healthy eating is. But what solutions can we come up with to make the "theory" of healthful eating a reality for low income families? I don't have an answer, but I'd love to know what you think.

Easier than you think

After having a week or so of not eating my best (and certainly paying for it with mood swings and an upset stomach), I needed to get back on track to my healthy diet. And to take it one step further, I determined that I would eat completely vegan today. I have been vegetarian since September of last year, and when I made that commitment, I did not think that being vegan was in the realm of possibility. After reading more about it and becoming versed in the many options available to vegans, I've decided to work toward the goal of living a vegan lifestyle. This might take longer than switching to vegetarianism (which I did overnight), but it is a goal worthwhile to me. Anyway, I was successful today in eating completely vegan and it was easier (and tastier) than I thought it would be! Here is what my menu looked like:

Breakfast: Oatmeal topped with ground flax seed, cinnamon, and strawberries. Ezekiel toast with almond butter. Two kiwi. Water. Green tea.

Snack: Apple with walnuts.

Lunch: (Out at Eden Alley Cafe, a vegetarian restaurant in KC): Sweet potato burrito over a bed of fresh mixed greens. Peppermint lemonade. Slice of vegan espresso cake (okay, not exactly healthy, but I had to try a vegan dessert).

Snack: Lara bar (available at Whole Foods, Vitamin Shoppe, online, and in other stores).

Dinner: Black beans over quinoa topped with 1/2 an avocado. Asparagus. Peach for dessert.

In the past, I thought of vegans as deprived. How can you not eat meat, cheese, and dairy. With a little effort and education, I am beginning to see just how easy and tasty it is. And I must say, I feel much better today than I did yesterday!

Traveling (Part 3 of 3): Hospitals

While in Baltimore, we visited Johns Hopkins University Hospital, an amazingly elaborate facility and world class institution. This is a place where research on all manners of health issues is conducted and people fly from all over the world to find answers to their health issues. So when we arrived at 7:30 am, I walked down to the cafeteria to get a coffee and was amazed by the food selection. Bacon, eggs, and cheese on a bagel, danishes, chips, sausage, and soda. Around the corner was a vending machine with all manner of chocolate, sugar, and soft drinks. Earlier in the year, at a local hospital, we encountered similar choices plus cheese steaks, burgers and french fries for lunch. I'm always amazed that institutions that claim to be promoting health and wellness have such limited nutritious foods. Are they just hoping for repeat business? (Have a couple burgers and we'll see you in our cardiac unit a few years from now!). Hospitals are businesses, after all. There are some healthy options in hospital cafeterias, but certainly not many. Am I the only person noticing the disconnect here?

Traveling (Part 2 of 3): Kids Meals

Why is it that when you visit a restaurant, every kids meal seems to come with a side of fries and ice cream for dessert? For some reason in our culture, it is just assumed that children will not eat vegetables and so we don't even try. On top of that, the meal options are pretty standard no matter where you go and sound something like this: chicken fingers, pizza, cheeseburger, cheese quesadilla, or grilled cheese. Is there any wonder with such a menu that children are developing what used to be adult diseases (i.e.--Type 2 diabetes) at earlier ages? Forget it if your child is a vegetarian or, heaven forbid, vegan! My son's options at a restaurant usually end up being pizza or grilled cheese. This does not have to be, however. You can ask for items not necessarily on the children's menu. For example, at Cheesecake Factory, I asked the waitress to substitute asparagus for fries and Christopher gobbled it up. At P.F. Chang's we substituted tofu for fried chicken and he enjoyed that as well. It is truly frustrating though that children's meals have to come with such (excuse me) crap. We went to Houlihan's for lunch while we were in Baltimore and the kids meal came with ice cream (which I asked her not to bring out) and applesauce. You may be thinking "Well, applesauce is healthy." Not when it is the color of pink playdough and the second ingredient is high fructose corn syrup! It is also rare that you can find a place that serves soy or almond milk too. If we go out to eat when we are at home in Kansas, I try to find a vegetarian restaurant (not always easy in the land of BBQ) or order something relatively healthy off the regular menu. It is crazy for us to assume that kids won't eat vegetables! (!!!) As role models, we must set the example that vegetables are delicious, healthy, and enjoyable. Our children will do as we do, so let's do it!

Traveling (Part 1 of 3): Detox Me!

So when it comes to eating well on the road, our culture does nothing to help us out! We traveled this weekend to Baltimore, and I was viewing this trip as a challenge. In the past, I would just give in while traveling and say, "Well, we're on vacation. I'm not going to worry about eating well." This time I was determined to do better. I packed Lara Bars (healthy snack bars with 4 to 5 ingredients and yummy!), apples, clementines, ground flaxseeds, cashews, berries, and our vitamins and supplements. The best way to eat well on the road is to prepare, right? Well, while this was a good strategy, once you run out of good food, it is really hard to find healthy, vegetarian meals in a touristy area. We did our best (ordering sandwiches without cheese or having steamed veggies and tofu at P.F. Chang's) but by the time we got to the airport on the way home, we were left with grilled cheese and fries. The traveling also seemed to take a lot out of us so I caved in and had some sugary coffees in the afternoons while we were there. It certainly isn't the end of the world to eat the SAD diet (that is, the Standard American Diet) for a few days, but my body was screaming for healthy foods when we got home. After we returned and I was thinking about our food options on the road, I realized how important it is to eat at home as much as possible. When you are cooking in your own kitchen, you can load your dishes up with veggies, beans, and fruits and you know exactly what is going into them. What we eat does make a difference and when you go from eating nutrient rich foods to more "standard" foods, your normally energetic body can feel lethargic and deprived. All I can say is, it's good to be home!

Quality vs. Quantity

In order to lose weight and increase your health, you need to eat more. (Huh?) That is, more of the right foods. On the surface, it seems counterintuitive that eating more could help you lose weight but let's examine this concept further. Instead of looking at how much you eat, it is important to look at the nutritional quality of what you eat. For example, it does no good to cut back on calories if you are eating white flour or processed food products. Also, our bodies are designed to conserve when you cut calories. We go into starvation mode and stop losing weight. And because you are not getting the proper nutrients, you will continue to feel hungry until you fulfill your body's needs. Nutrient dense foods are plant-based, whole foods that are rich in color and phytochemicals. They also happen to be naturally low in calories and free of saturated fats. There is so much we know about the nutrients in these foods and still so much we don't know about how these foods work so well to create and maintain our health. Nature created perfect foods that work together with our bodies to promote vitality. It's no wonder that when you incorporate a huge amount of natural foods into your diet that you feel fabulous. So it's okay to load up your meals with large amounts of fruits and vegetables, beans and lentils. Also, be sure to eat something every 2 1/2 to 3 hours in order to prevent drops in blood sugar and to prevent the tendency to overeat later in the day. And when you have to make a choice about which food to eat, ask yourself if that food will make you feel healthy after you eat it. Chances are, if it is a food that comes with no packaging and was grown by a farmer, it will make you feel healthy and improve the quality of your life!

Overheard

Here are four crazy things I've heard people say in the past week...

1. "After all, french fries are vegetables."

2. "The only way I can get my son to eat strawberries is to load 'em up with sugar."

3. "Ketchup... that's with tomatoes, right? So it's a vegetable."

4. Mom A: "So I had to force her to eat the broccoli!" (Said in a disbelieving tone).

Mom B: "What were you and ______ (husband's name) eating?"

Mom A: "Pizza. We don't like broccoli."

Each of these statements was uttered by mothers of both small and grown children. 15% of children are overweight or obese in this country and that number is growing. We have to educate ourselves on nutritional information, if not for ourselves then for the sake of our kids. With statements like the ones above being made (in all seriousness), it is no wonder heart disease and Type 2 diabetes is growing among our youth. MUCH more to come on this topic from me. Stay tuned.

Treats

I have a confession to make... I ate a cupcake yesterday! Oh and it was goooooood. You may think that because I am an advocate of caring for your health and eating nutritious foods that I am totally anti-sugar or anti-dessert. I'm not. On the contrary, I think a tasty treat is good for us now and then. The key is the "now and then" part. In my observations (and own personal experience) I feel like treats have become an everyday occurrence which in my mind defeats the purpose of something being a treat. It is certainly okay to have a dessert or something "bad" for you now and then. The problems start when you start having that cupcake every other day or drinking that tall pumpkin spice latte once or twice a day (that's the personal experience part). I've also heard this said quite often when in places such as Target: "If you're good, Tyler, Mommy will buy you a Snickers to have in the car." Sugary food should not be used as a reward. Instead, save your treat for a truly special occasion (and not just because it's Wednesday people!). I ate the cupcake yesterday (my first sugary dessert in seven weeks) at my best friend's baby shower. Wait for a holiday or your birthday or anniversary. Or wait until you visit the Tuck Shop with your grandparents. Better yet, find another way to treat yourself! I can only speak for the ladies here, but get a manicure, a facial, or a massage. Buy yourself a cute new outfit or accessory. These things can make you feel fabulous without making you feel guilty or being detrimental to your health. Let's rethink how we "treat" ourselves.