Eating Like an Herbivore - Four Tips

This week, I was talking with one of best friends who expressed some interest in eating a more WFPB (whole food plant-based) diet. Coincidentally, her own mother has been 100% plant-based for years, and (like moms sometimes do) has given her some "gentle" encouragement to do the same.

One thing I've found over this past year of the plant eating experiment is that there are more people who are vegan, vegetarian, WFPB (or know someone who is) than I imagined. I have also fielded questions and comments from many who are considering a more, but not necessarily exclusively, plant-based diet and just aren't sure where to start.  When I asked this same friend what info I could share on this blog that would be useful, she suggested providing ideas for baby steps people can take toward a more plant-based diet. Please note, I will tend to use "WFPB" more frequently than "vegan" as vegan doesn't necessarily equal a diet full of healthy, unprocessed foods (and the label alone can evoke strong emotions from people!)

Enough said.

Before taking your baby steps toward more healthy eating, it's important that you identify your WHY (cue the eye-rolls!).  As we know, changing any behavior long term can be extremely difficult, so it is critical that you feel committed to any lifestyle shift you're considering. Most folks who go more plant-based fall into one of three camps- health reasons (weight loss and reducing risk of several chronic diseases), environmental (impact of industrial agriculture on the planet) or "the animals".  I got on the train because my husband was interested in the health benefits - I now feel more locked in because of what I've uncovered about the other two areas.

Are you considering moving toward a slightly more veggie-friendly way of eating? Here are a few ideas:

1) Vegan-ize a few of your go-to meals.  Most people - be they vegan, vegetarian, meat eaters or whatever- have a handful of dinner options in their rotation. Let's take tacos, for example. Now who doesn't like tacos??  We use what my kids call "pretend meat" in place of ground beef.  These products are often made of soy (we buy it from Trader Joe's, but there are various brands that can be found at most grocery stores).  You can use this in tacos, enchiladas, chili...the list goes on! You can also add black or other beans into the mix to add more fiber.  Eventually you may choose to only use beans or lentils in place of meat (as you move away from processed foods), but this is a great start!

Another option may be pizza topped with your favorite veggies and, dare I say, no cheese. If that's WAY out of your comfort zone, then just halve the cheese.

Veggie burgers are also a good transition option. If you're not yet interested in making your own, there are plenty of ready-made choices.  Remember...baby steps!

2) Do a little prep and planning. This may sound like words of wisdom from Captain Obvious, but if your fridge and pantry are stocked with more healthy food and less crap, you're more likely to eat it. Keep fruit and veggies cut up and ready to go as a quick snack when you arrive home from work starving and ready to chew on your own arm. One of my favorites is baby cucumbers with hummus, but you may prefer peppers or broccoli, oranges or apples. If it comes from nature and not a box or bag, it's likely to be a decent choice.  It's also helpful to make larger batches of whole grains like quinoa or brown rice (to use in burrito bowls or stir fry).  You can keep some in the fridge and store the remainder in the freezer.

Keep healthy stuff on hand

3) Find support. It goes without saying that transitioning to a plant-based diet, or simply eating more whole foods, is easier when the whole family is on board.  For us, it took watching the "What the Health" documentary on Netflix to consider changing our eating habits for our long-term health. If you're focused on eating more fruits, veggies, high-fiber grains and legumes and your family only wants processed foods and drive-thru fare, it's going to be more challenging. If you're the one who cooks, then you have a little more say in what gets put on the table.  As a start (if there is a threat of mutiny if you remove all meat, dairy and eggs from the house), begin sneaking in more veggies and whole grains.  Use meat as the "extra" vs. the star of the meal.  Also, refer back to Tip #1- investigate simple ways to make your regular meals delicious and meat free.

If your family is reluctant, find a friend or co-worker who has already made some changes who can provide advice and support and talk you off the "I must have bacon!" ledge.

4) Do your own research. I'll tell you that the marketing folks for the plant based camp suck compared to those advocating a high protein diet (think Atkins, keto, etc.). And who doesn't want to believe they can have long term health and wellness by eating eggs, cheese and meat?? I am a convert from the "must have animal protein" camp, so I was amazed at how much data exist on the benefits of a WFPB diet.  Here are a couple of blogs that I've found interesting - The Plant Yourself Podcast, Nutrition Facts with Dr. Michael Greger and The Exam Room.  I might also suggest checking out info on the Blue Zones.

I'm sharing yet another recipe from Thug Kitchen- perfect for the fall. If need be, refer back to Tip #1 and sub in "pretend meat" in place of some of the veggies! Also, there is quite a bit of colorful language on this website, so consider yourself warned!  https://www.thugkitchen.com/bean_and_beer_chili

Thanks and see you soon!

Happy Vegan-ish Anniversary - Lessons Learned

First off, for the few of you who have read this blog and found it mildly entertaining (Mom- this means you!), I apologize for my lengthy hiatus.  I won't bore you with excuses, but I'm back.

And yes, it has been approximately ONE YEAR since my diet has been approximately 97% free of meat, dairy and eggs. Please don't ask me about what constitutes the 3%- it's simply my way of saying that I'm not perfect or completely militant about food preparation.

I don't have an exact day on which to celebrate because, quite honestly, I didn't think this would ever stick. I still recall the day when my husband and our daughters were watching "What the Health" on Netflix, and he suggested we try a plant based diet. I smiled, nodded and said "sure", feeling quite confident that we'd be on this train for a week, maybe two, tops!

My "inside voice" when hubby suggested going plant-based

I won't say there haven't been challenges or bumps in the road, but overall it wasn't as difficult as I would have thought. I also feel pretty darn good!

Now for a few things I've learned:
1) I CAN give up cheese.  I've heard many people say "I could never give up cheese".  That was totally me and, amazingly, I've eaten little to no cheese since last August. I will occasionally eat a fragment that was stranded on a piece of left-behind pizza crust- don't judge!
2) It's not more expensive to eat a plant-based diet.  When you swap out meat (red meat, fish, chicken...whatever) for tofu or cans of beans, you're going to save money.  This is especially true if you're someone who buys organic, grass fed beef, etc.
3) There is some planning involved. This is true AND it is also true for any foray into healthy eating, be it plant-based or otherwise. If you don't keep healthy stuff in the house and take zero time to plan out your meals, you'll grab whatever is quickest. And Lord knows there is not shortage of easily accessible processed food!
4) I get enough protein. I go into specifics in an earlier post, but suffice it to say that nearly NO ONE has a protein problem, even peeps who don't eat animal products. Many people are low on fiber, fruits, veggies and legumes (love saying that word), but not protein.

Someday I'll buy this t-shirt

5) Tortilla chips are my nemesis, and I'm working to get that under control.
6) I still feel a little bitter that I believed all of the marketing hype such as "Got Milk?" (insinuating that we need some), "The Incredible Edible Egg", "Pork- the Other White Meat", etc. I felt that I needed animal products for protein, to be strong, to have good teeth, etc. I've seen enough data to, at the very least, question several things I thought to be true.

I've learned a lot more than this, but these are a few of the highlights.  More posts to come soon, as there is other news I would like to share.

As I've typically done, I'll share another recipe that has gotten a thumbs- up from our 10 and 12 year old daughters (who are mainly vegetarian since last August- their choice).  This is another one from Thug Kitchen, posted from another blog as I couldn't find the original.

Thug Kitchen Chilaquiles from The Ruby Spoon blog


Have a great day!

Let's play a word association game. I say "vegan", you say....

Wow...tough crowd! What is it about this word that conjures up a fair amount of judgment as well as visions of birkenstocks and hugging of trees? Looking at the title of this blog, you can see that I also have a few hang-ups with this label. I'm sure I'm offending someone (or many someones) with my thoughts on the "vegan" topic, but I think it's worth exploring.

If you can't say anything nice...

I lean toward saying I eat a "plant-based" rather than vegan diet, even though it's not the most common lingo. The main goal of our eating experiment (which is closing in on the eight month mark!) is to improve our health by eating more fruits, veggies, beans and whole grains. Yes, it's good for the animals and the planet, but I was thinking much more selfishly at the outset...but I digress.  One reason I shun the vegan label is because vegan doesn't necessarily equal healthy. A steady diet of Coca-cola and Twizzlers would technically be considered vegan but is NOT exactly the direction I'm looking to go. At one point, I had even heard that Oreos were vegan but conflicting results emerged from my Google search on that topic.

These are like potato chips...hard to eat just one!

The other reason why the vegan label doesn't really resonate with me is that it seems too hard core for my purposes. I want to stay on track but don't want to be super obnoxious when eating at a friend's house or at a restaurant. If something contains a trace of eggs or milk, I can live with that. Also, I have yet not burned or donated my leather shoes and handbags, and I think that is a prerequisite of the vegan club.

Sad but sometimes true

I feel pretty good about a solid 95% plant based diet...and don't need to panic over an occasional bite of something that once walked, swam, crawled or flew.  I'm also not ready to say that I'll never go back to eating meat, eggs or dairy. That being said, I'm pretty terrified of how my body might react if I devoured a traditional pizza or a few steak tacos, so I'm not in a big hurry to revert back.

Eating a cheesy pizza might not go so well...

To be clear, my eating habits are far from perfect.  I made some cookies an hour ago and my consumption of chips and salsa is not well controlled. I take it day by day and do the best I can.

And now for the recommended recipe- tofu taco scramble from Thug Kitchen. Although I was a little wary at first, this was a hit with the whole family and can be an option for breakfast, lunch or dinner.   (I LOVE Thug Kitchen, but might I suggest another source for recipes if you're offended by colorful language).  I couldn't find the original recipe online, so I'm giving you the best copy I could find. Tofu scramble tacos

Chickpea freakin' nuggets!

What in the world?? In perhaps my boldest "I wonder if the family would eat these" moment so far, I set forth to make nuggets out of chickpeas. Pretty ridiculous, right? Before the plant-based experiment began, my children were big fans of the more traditional nuggets aka the ones made of chicken (or at least parts of chickens).

There are numerous products out there that pose as meat, including chicken-less nuggets,  but we haven't tried too many of those beyond the soy "crumbles" that we use for tacos and enchiladas.  These "pretend" meat options are often pretty processed, but they can be a great way to dabble in plant-based eating or are simple options for Meatless Mondays.  I was curious to see if I could make a truly plant-based nugget.

Before I go into specifics about the nuggets themselves, I'll say I have a love/like relationship with chickpeas aka garbanzo beans. I love LOVE hummus (especially when paired with baby cucumbers). I also enjoy chickpeas roasted until crispy, jazzed up with cumin, chili powder, salt & pepper. I do not, however, have a great affinity for plain 'ol chickpeas thrown into soup or a salad. I won't die if I eat them, but I find the mealy texture a little off-putting.

<$1 to around $2 (depending on if you want organic)

The nugget recipe was quite easy to throw together (and inexpensive).  The baking time was a little long at nearly 40 minutes, so you'll want to find something to keep you entertained for a while.

They look pretty nugget-like, right??

While baking, they smelled pretty delicious (seriously), but I was worried for the moment of truth when everyone prepared to taste them. I'm super excited to report that the family ate EVERY SINGLE ONE of the approximately two dozen nuggets...there was almost a skirmish over who would get the last one.  I knew attempting to create nuggets from chickpeas was a risk- and it could have resulted in a dinner of PB&Js- but it was ultimately an unexpected success.

Here is a link to the recipe. The only change I made was eliminating the turmeric and adding a little extra cumin. https://www.forksoverknives.com/recipes/chickpea-nuggets/#gs.Ib_xwrs

See you next time!

How do you get enough protein eating a plant based diet?

How I neglected to include this question in my last post borders on the ridiculous. I get the "Where do you get your protein?" question frequently as do my husband and children. For those of you who don't know me, it might surprise you to learn that I was previously terrified of most carbohydrates and lived a mainly South Beach-ish existence i.e. meat, cheese, eggs, and some fruits and veggies (likely not enough).  My intake of high fiber whole grains was also pretty sparse.  Because my workouts are more focused on strength training, I told myself that I needed extra protein. We've had decades of advertisements encouraging us to consume more animal protein e.g.  "got milk?", "The incredible edible egg" and "Beef. It's what's for dinner." to name a few. Who wouldn't think that these are the best sources of protein and that more is better?

When I started the plant based adventure and was watching every food documentary I could get my eyes on, I also began to question the hype of needing more protein. Beyond the messages mentioned above, protein is now added to everything possible (even vodka), as if most Americans are truly at risk of protein deficiency.  It's has been eye opening to learn that some ridiculously fit people eat a plant based diet, including MMA fighters, pro tennis players and Olympic weight lifters. I'm including a link to an article on plant-powered athletes if you want to check it out.   http://www.onegreenplanet.org/vegan-food/plant-powered-athletes-you-need-to-know/.  It's hard to convince myself that my body requires protein sources like steak and eggs when folks are completing Iron Man triathlons fueled solely by plants.

Because we've been led to believe that a metric ton of protein is required for optimal health and performance, I decided to use myself as a guinea pig to assess my current daily protein consumption.  There are certainly a range of recommendations to choose from, but I'll use an average of .8gm of protein/kg of body weight.  This equates to about 50 grams/day for a 140 pound person or about 72 grams/day for a 200 pound person.  I calculated protein intake from an "average" day and the breakdown is below:

	Serving size (approx)	Protein (gm)
Breakfast
Oatmeal	1 cup	6
Sliced almonds	1/8 cup	3
Homemade smoothie (almond milk, spinach, 1/2 banana, flax meal, cinnamon, PB powder)	1.5 cups	7
Lunch
Quinoa	1/2 cup	6
Black beans	1/2 cup	7
Avocado	1/2	2
Salsa	Lots	0
Dinner
Black bean burger (Aldi)	1 patty	7
Whole wheat pita	1/2	3
Roasted potatoes	1 potato	4
Orange	1	1
Snacks
Baby cucumbers	Several	0
Hummus	3 Tbsp.	3
Larabar	1	5
Wine	1 glass	0
Total		54

Of course, this info varies from day to day (although oatmeal is pretty consistent). More or fewer servings of veggies, a larger serving of oatmeal but no morning smoothie, three servings of tortilla chips, etc. For the record, I am under 140 pounds, so I will take a leap and say I'm getting enough protein on a daily basis without much of a struggle.

In case this info on my simple spreadsheet surprises you, there are many plants that contain protein, including various types of beans, lentils, potatoes and even spinach!  If you're interested in dipping your toe in the water of plant based eating (even once or twice a week), fear not that you will be protein deprived.

This cracks me up!

The recipe I'm sharing is a little more "fun" than the kale salad from last week.  I hope this disclaimer isn't necessary, but chocolate chip cookies are meant to be enjoyed as a special treat rather than a staple of a vegan/plant based diet (Right- tell that to my daughters!)  This recipe is from Forks Over Knives- I like it because the texture is pretty good (although different from a standard choc chip cookie) and because it uses no oil of any kind. https://www.forksoverknives.com/recipes/vegan-chocolate-chip-cookies/#gs.kQVfRdE

See you next time!

Six months of meatless eating? How is that even possible?

For those of you who read this blog (Mom- this means you!), I apologize for the lengthy hiatus since my last post.  I could use the "I'm so busy with job and family" excuse, but what I really mean is that I'm binge watching too much Netflix.  Anyway, we are nearly at the six month mark of this plant based eating experiment, so I thought I'd address a few of the most common questions I get from friends and family.

Question One - "Isn't it difficult to go out to eat?"  Vague Answer - "Sometimes."  If you're flexible and creative, it's not horribly challenging to dine out. Let's use Mexican food as an example as it's a family favorite.  Although the cheese laden nachos are currently not an option for me, veggie fajitas and guacamole tacos with cilantro and onion are things I could eat every day.  Tortilla chips are my biggest weakness, however, so I do need to remind myself that these are NOT considered plants.

So hard to each just one!

I must admit, life with cheese-less pizza has been an adjustment.  I have tried vegan cheese, but it often contains a bunch of unnatural ingredients and, IMHO, just tastes weird.  Therefore, I've been opting for pizzas with a bunch of veggies with no cheese.  This practice does raise an eyebrow on occasion...would it be more accepted if I simply told people I'm lactose intolerant? What sort of weirdo CHOOSES to not eat cheese??

Sometimes it's easier to dine out as there may be only one vegetarian/vegan option on the menu. This means no more agonizing over "Do I pick the healthy salad or splurge on the burger?"- I simply select the option which is the most plant based. I'm getting better at finding restaurants where the whole family can find something they like, but it does take some investigating. I should add that I am not advocating a steady diet of vegan pizza and Mexican food, only sharing that it is possible to dine out occasionally and enjoy it. If your friends have an affinity for the Brazilian steakhouse, then you're pretty much out of luck.

Question Two - "Isn't it expensive to eat a plant based or vegan diet?" Answer with caveat - "Nope...unless you shop exclusively at Whole Foods."  Our breakfast frequently consists of oatmeal which probably works out to pennies per bowl, or I make a quick smoothie. Also, if you haven't noticed, meat is expensive. This holds especially true if you're going the "grass fed" or organic route. Instead of meat, we use some soy protein (for tacos any enchiladas) or use beans and lentils instead. Those options are significantly cheaper than meat. I also try to keep the pantry stocked with cans of beans and tomatoes, dried quinoa, etc. and watch for produce that is in season (or on sale). We also save money because we dine out less frequently.

I like visiting Whole Foods...but it IS pricey!

Question Three - "Do you feel deprived eating this way?" Answer - "Surprisingly no."  If I'm dying for a hamburger or feel like diving face first into a bowl of queso, then I will. For the record, this has not yet happened! I maintain a feeling of control since I don't feel like I can't eat a particular food or category of foods. I'm shooting for 95% meat, egg and dairy free, so I don't beat myself up if I have a strawberry dipped in chocolate that isn't vegan or if I steal the crust from my daughter's pizza and some remnants of melted cheese are still attached. For me, I feel this way of eating makes sense from several angles (health, environment, etc.) vs. some temporary fad diet (Lord knows I've tried plenty of those over the years!)

After nearly six months, I feel good, I have plenty of energy (without needing a caffeine IV) and I feel like I recover more quickly from a tough workout. Will I maintain this plant based lifestyle forever? Since the thought of that puts a little too much pressure on me, I will take it day by day.

I will continue to add a vegetarian/vegan recipe to the end of each post. Here's a link to an amazing salad. It's kale, but be not afraid. This is also from the Love Real Food cookbook which is a favorite!
http://alexandracooks.com/2017/07/02/kale-quinoa-salad-love-real-food/#cookbook-recipe-45636

Inquiring minds want to know- what was on the Thanksgiving menu?

Because our family has not eaten meat since the end of August,  I was frequently asked "What are you going to eat on Thanksgiving?" as we approached the year's most food focused holiday.  What that question really meant was "Are you going to eat turkey?" The short answer is no, I did not eat turkey on Thanksgiving. If that's all you wanted, you may now return to your regularly scheduled program.  If you'd like a few more details on this year's nontraditional Thanksgiving, feel free to continue reading.

Honestly, eating turkey vs. not eating turkey was a game-time decision. I had told myself it wouldn't be the end of the world if I sampled a few bites since this was a special occasion.  Once I realized that neither my husband nor my children were going to partake, I crumbled under the silent peer pressure and abstained. Ultimately, I did not regret my decision (especially when watching my mom clean up the turkey "remains" after dinner- ick!).

Avoiding the turkey was only part of the story as much of the typical Thanksgiving Day fare contains dairy products and/or eggs (and those items aren't included in our current eating experiment).  I made my standard sweet potato casserole as well as vegan-ish versions of dressing, mashed potatoes and even gravy. Whaaaaaat?  Yes, vegan gravy...never in a million years would I have thought I'd be making, let alone eating, vegan gravy.  Even writing those words makes me feel a little uncomfortable. I'm typically not a huge gravy fan, but I thought it was quite tasty!

My dessert choice was certainly not healthy (that's the idea of dessert, right?) but was technically vegan.  Thank goodness for the delicious cherry pie my mom made! And so we continue...my husband and I eating about 90-95% meat, dairy and egg free and the kids avoiding meat (of their own volition).  It can sometimes be a challenge as we continue to experiment with new recipes and food choices. I think having a personal chef could really improve my chances of sticking with this gig long term....

These chickens are his friends, right??

Even though Thanksgiving has come and gone, I will still provide the recipe for the vegan gravy I made. If you plan to put it ON something, you can easily tweak any mashed potato recipe by using non-dairy milk and Earth Balance (or similar) in place of butter.  I'm not recommending potatoes and gravy as a staple on a plant based diet, but it's great if you have an occasional hankering for some comfort food!

http://allrecipes.com/recipe/13799/vegetarian-gravy/