Day 16- Protein, Liberty, and the Pursuit of Wellness

Do NOT ask what's in the protein bars in the movie Snowpiercer.

The first time I went vegan (almost 5 years ago), I gained about 15 pounds. Dismayed, I declared, “I must need more protein.” The real trouble? I told myself that since I wasn’t eating meat, I was “healthy” as I ate French fries. Anything that wasn’t an animal product was fair game. I ate all the bread I could get my hands on. Dessert. The only vegetables I would eat were broccoli, carrots, lettuce, tomatoes, potatoes, and corn. Breakfast would be coffee. Lunch would be a frozen meal, microwaved, with a side of French fries. Dinner would be pirogies or another easy, white starch. Snacks: potato chips, candy bars, cappuccinos from a machine. Yeah, must have been the lack of protein for sure…

But why did I immediately blame the protein instead of taking a closer look at my diet? And when we tell people we are vegan/vegetarian, why are they so quick to shout: “But what about your protein? You have to get enough protein! Stop right now! Eat some meat!” And then they tell me about the "unhealthy" vegetarians they know and how I'm probably going to die. Personally, all the vegetarians and vegans I know have glowing skin and firm bodies. They seem pretty healthy to me. And again, this is an experiment on how our bodies feel. I can honestly say that I'm feeling lighter, more energetic, healthier.

This is such a journey and I'm nowhere near ready to claim I am "there" yet. But it feels refreshing to go back in a direction that makes me feel so good.

We have been brainwashed as a society to eat protein, protein, protein. Protein to lose weight. Protein to gain muscle. Protein to save the world.

“The average 19- to 30-year-old American consumes 91 grams a day, nearly twice the recommended daily amount (56 grams for an adult male, 46 for an adult female)…Too much protein stresses the kidneys…and can leach calcium from the bones.” – Scott Jurek, Eat and Run

“It is a complete myth that we need a massive amount of protein,” write Barnouin and Freedman in Skinny Bitch. As a matter of fact, over-consumption of protein – especially animal protein- “can impair our kidneys; leach calcium, zinc, vitamin B, iron, and magnesium from our bodies; and cause osteoporosis, heart disease, cancer, and obesity.”

Can you remember the last time you heard of someone being hospitalized for a protein deficiency (kwashiorkor-is the clinical term)? Never heard of it. How about cancer, kidney failure, heart disease, osteoporosis, obesity? Now those sound familiar…

And on quality of life: “High amounts of protein can damage our tissues, organs, and cells, contributing to faster aging. People in other cultures consume half the amount of protein that we do, yet they live longer, healthier lives.” – Skinny Bitch

According to Rip Esselstyn in the Engine 2 Diet, as a vegan, “not only will you get all the protein that you need, for the first time in your life you won’t suffer from an excess of it.” In Forks Over Knives as he's doing climbing up the fire house pole by only his arms and we get to watch his perfectly healthy muscles ripple, he says, "Real men eat plants."

Even the strongest animals in nature – gorillas, elephants, hippos, bison –are plant eaters. And they don’t seem to have any trouble growing and thriving while eating only veggies.

According to the American Dietetic Association, “eating a vegetarian diet provides twice the amount of protein needed daily.”

Carl Lewis, winner of 10 Olympic medals in track, said that his best year competing was the first year he ate a vegan diet.

While watching Forks over Knives, I was inspired by Ruth Heidrich's story. She had thought she was eating a healthy diet, choosing chicken and fish, along with low-fat dairy and running daily. Still, she developed breast cancer and decided to join in Dr. John McDougal's research study, where breast cancer patients committed to eating a vegan diet. She felt so good on her vegan diet- during cancer treatment- that she decided to compete in the Ironman (a 2.4 mile swim, 112 mile bike, then running a 26.2 mile marathon.) Not only was she the first woman to compete over the age of 47, she was also the first cancer patient. She is now a six time Ironman Triathlon finisher and has won more than 900 medals in races around the world, including more than 60 marathons. Did I need to mention that the cancer reversed itself and she discovered better endurance, more energy, better sleep, and even the disappearance of arthritis?

This is Ruth at age 70. I think she looks pretty darn healthy.

Beans, nuts, seeds, lentils, whole grains, soy products, fruits, and many vegetables have plenty of protein.

Those Skinny Bitches tell us, “If you want an extra boost, treat yourself to spirulina, a high protein algae that contains omega-3 and omega-6 fatty acids, B-12 (important for vegetarians), enzymes, and minerals. It also supports the immune system, fights cancer, and helps with hypoglycemia, anemia, ulcers, diabetes, and chronic fatigue syndrome. Spirulina also contains all nine essential amino acids.”

In The Kind Diet, Alicia creates a chart that is very illuminating, so I’m sharing. This chart demonstrates the protein in steak vs. the protein in beans.

Steak                                   vs.                    Beans
20% of calories from protein                          25% of calories from protein
80% of calories from fat (mostly saturated)     5% of calories from fat (unsaturated)
0% of calories from complex carbs                 70% of calories from complex carbs
Contains excess hormones                              Help discharge excess hormones
Raises cholesterol                                           Lowers cholesterol
No fiber                                                         High in Fiber
Contains steroids, antibiotics                           If organic, contains no chemicals
Constipates                                                    Keeps you regular
Unsustainably produced                                 Sustainably grown
Depletes the earth                                          Beans add needed nitrogen to soil
$5-$10/lb (1 serving)                                     $2-$4/lb (4 servings)

Another thing you've probably heard is that “animal proteins are complete proteins and plants are not.”

According to Esselstyn, “The myth that [plant proteins are not complete] or are of a lesser quality than animal proteins, dates back to experiments performed on rats in the early 1900s. Forget the fact that rats aren’t humans, have different nutritional requirements, and need more protein than humans to support their furry little bodies. The meat, dairy, and egg industries have marketed the hell out of this ancient research and …most every Dick, Tom, and Jane thinks the only way to get complete protein is through meat, eggs, or dairy.”

So don’t worry about protein. Now you are free to focus on world peace.

Here is a protein-packed dinner:

Spicy Black Bean Soup (in the Slow Cooker)
2 cups dried black beans
8 cups water or vegetable broth
1 onion, diced
2 cloves garlic, diced
1 roasted red pepper from a jar (or roast a fresh one in oven if time)
2 ½ tomatoes, diced large
½ habanero pepper, diced small (optional)
1 TB olive oil
2 tsp cumin (one in the beginning and one for later)
2 tsp chili powder (one in the beginning and one for later)
2 tsp garlic powder (one in the beginning and one for later)
1 tsp salt
2 ears of corn, grilled or cooked (frozen corn would be okay, too – ½ cup)
½ yellow squash, grilled and diced into small pieces
For the garnish:
½ diced avocado
½ diced tomato
¼ cup fresh cilantro, chopped
2 green onions, chopped

1. Heat the olive oil in a small pan on medium heat. When hot, add the onion and sauté for about 2 minutes. Add 1 tsp each of cumin, chili powder, and garlic powder. Then add the garlic and sauté for another 30 seconds, until garlic is aromatic.

2. Place onion mixture, beans, water, tomatoes, roasted red pepper, and habanero pepper into slow cooker. Stir, set on low, and cook for 8-9 hours

3. One hour before serving, stir in 1 tsp each of cumin, chili powder, garlic powder, and salt. Re-cover and let continue to cook on low.

4. Use an immersion blender or hand mixer to puree some of the beans to thicken the soup. It’s up to you how many beans to puree and how many to keep whole based on the texture you like.

5. Grill the corn and yellow squash, then scrape corn off and dice ½ of yellow squash. (I used the other half in a salad that I served on the side.) Place corn and yellow squash into slow cooker, stir and you are now ready to serve the soup. Check seasonings and add more salt/chili powder/cumin, if necessary.

6. Ladle the soup into bowls and garnish with diced tomato, avocado, cilantro, and green onions.

If you like, you could bake corn tortillas, cut them in strips, and float on top of the soup. If no slow cooker, this would probably take 2 hours on the stove. If you don’t have a hand-held immersion blender, you could scoop some of the soup out and put it in a blender to thicken (but be careful not to fill to high and let the soup cool a bit.)

I served with a salad on the side to make it a beautifully balanced meal.

Day 13- Moo-ve Over, Meat

“Avoid as many animal products as possible. The vast majority of major publications regarding disease prevention and reversal support this, and in the healthiest parts of the world, animal (whether it flies, swims, runs, jumps or slithers) and dairy consumption is nowhere near the epic proportions reached in the Western diet. Eliminate animals and animal products from your diet for optimal health.” – Dr. Todd Pesek, Eat Yourself Super

When I first blogged about this cleanse, this was the easy part for me and such a nice soapbox to stand on. I had been vegan for quite some time and had nearly forgotten how hard it is to give up eating meat. This time, I have actually called myself a “recovering vegetarian” for the last year and have even written in a local publication about my glorious reunion with bacon. So, I'm going to be very honest and tell you that I have been craving a bacon cheeseburger for the last several days. But I've also enjoyed being rediscovering this very light, gentle feeling in my body.

The biggest reason I decided to start this particular cleanse at this time is because though I had every intention of using meat only as a garnish, only about once a week, and only with responsibly sourced meat. Then, the slippery slope led me into more of a habitual consumption of meat and my rules became more and more lax. Now, I'm at my heaviest weight and am still battling to get my energy back. It seemed like the perfect time to re-set my body and remember why I had ever chosen to be vegan to start with.

So why is this such an important topic to consider for optimal health?

Eating meat and animal products leads to a great risk of cardiovascular disease and stroke, contributes to arthritis pain, increases cholesterol, and has been linked with not only causing cancer, but also for serving as fuel when cancer already exists.

Every time you consume factory-farmed chicken, beef, veal, pork, eggs, or dairy, you are eating antibiotics, pesticides, steroids, and hormones:

“Half of all the antibiotics made in the United States each year are administered to farm animals, causing antibiotic resistance in the humans who eat them. A study at the University of California Berkeley linked eating beef to urinary tract infections (UTIs) in women. It just so happens that the most common infectious disease in women is UTIs.” – Skinny Bitch

Feeling proud about eating only “white meat” and maybe “the other white meat?” These were slogans invented by the meat industry. Chicken has just as much fat and cholesterol as beef. It hides in the muscle. It might even be worse; eating chicken and fish has been linked to colon cancer.

Fish alternatives that contain essential fatty acids, vitamins, minerals, and protein are: flaxseeds, pumpkin, sesame, sunflower seeds, nuts, soybeans, fruits, vegetables, leafy greens, soy products, and whole grains. But please, organic soy only- more info on that in a few days.

And as if Mad Cow Disease, pink sludge, E. Coli, and tainted meat aren't scary enough, did you know that there is fecal matter in half or more of all chicken? Skinless was even worse than skin-on. Kathy Freston Investigates: There's Poop in our Chicken Meat!

What about protein? Will I get enough?
It’s a myth that vegans don’t get enough protein. There are many cases of disease caused by getting too much protein, but it’s exceptionally rare to not get enough. Just make sure you are eating beans, lentils, nuts, whole grains, and seeds.

“A portion of meat may have a high density of various essential amino acids, but it also has loads of saturated fats. Proteins from legumes and grains, on the other hand, can deliver an equal number of amino acids with little saturated fat.” Plus, vegetables are high in fiber, where animal protein has none, and high in vitamins and minerals (again, meat has none.)

There's always the argument: “Man is superior. That is why I eat animals. Because I can – we’re at the top of the food chain.”

Interesting. “If you study animals in the wild, you will note that they do not rely on anything other than their natural hunting ability, speed, strength, claws, teeth, and jaws. They have no tools or weapons. Now look at yourself. Look at your flimsy fingernails in comparison to an eagle’s talons. Look at your flat, blunt teeth compared to a lion’s fangs. Compare your speed and agility to that of a tiger. Compare the strength of your jaw to a wolf’s. Imagine yourself trying to run after an animal, catch it, and kill it using your bare hands, fingernails, teeth, and jaws. Not only would you look ridiculous, but you’d probably get your ass kicked, too. And even if you were successful, envision yourself feasting on the kill without the aid of an oven and silverware.” – Skinny Bitch

The more I read, the more considerable the evidence grows that we have been fed dangerous lies, hormones, chemicals, and complacency. There is SO MUCH more to this – the science, the studies, the specific chemicals, the acidity of meat, the diseases spread by tainted meat, the hormones released by terrified animals, all of the health complications linked to meat, the profit of an industry leading to loss in our health, the environmental devastation. It’s all preventable. If you are interested in learning more, I would recommend the following:

The Kind Diet by Alicia Silverstone – she’s even kind to you as you read it. Her recipes are awesome. Highly recommend.

Skinny Bitch by Rory Freedman and Kim Barnouin – a no-nonsense approach. They tell it like it is and sometimes that’s what we need to hear.

The Engine 2 Diet by Rip Esselstyn – Son of Caldwell B. Esselstyn, Jr., MD, who conducted ground-breaking research at the Cleveland Clinic in reversing heart disease through a plant-based diet. He’s been a professional triathlete and is currently a firefighter. He has great advice, scientific evidence to back his claims, and even an exercise plan to go along with eating plan and recipes. A good one to give to your male friends; he makes being vegan sound very manly and cool.

21-Day Weight Loss Kickstart by Neil D. Barnard, MD – He’s one of the ones that all these other folks quote. Solid information and meal plans.

The Blue Zone: Lessons for Living Longer from the People Who’ve Lived the Longest by Dan Buettner - Interviews with people in the “Blue Zones” along with advice and conclusions drawn based on research. Good stuff like “Walk six miles a day”, “laugh often”, “find the meaning in your life and live with joy”, as well as dietary advice.

The Quantum Wellness Cleanse: The 21-Day Essential Guide to Healing Your Body, Mind, and Spirit by Kathy Freston – I think you know a bit about this one by now.

Documentaries:
All very lively documentaries that held my interest the whole time. Fast-paced, fascinating, and life-changing. Check them out. You don’t even have to read.
Food, Inc.
Hungry for Change
Fat, Sick, & Nearly Dead

I’m still reading and will keep you posted!

And now for a protein-packed meal:

Black Bean Enchiladas
Makes 4 servings

1 tablespoon extra-virgin olive oil
1 small onion, chopped
3 large garlic cloves, finely chopped
1 teaspoon ground cumin
2 cans (15 oz) lack beans, rinsed and drained
1 can (4 oz) chopped mild green chilies, drained
1 to 2 tablespoons fresh lime juice
1 to tablespoons chopped fresh cilantro
Salt and pepper, to taste
8 (6 inch) corn tortillas (or other gluten free)
Quick Enchilada Sauce (below)

1. Preheat the oven to 350 degrees F (175 C). Lightly oil an 11 x7 inch baking dish and set aside.

2. In a large nonstick skillet, heat the oil over medium heat. Add the onion and cook, stirring, until softened, 3 to 5 minutes. 

3. Add the garlic and cumin and cook, stirring constantly, for 1 minute.

4. Add the beans, chilies, lime juice, cilantro, salt and pepper, stir until thoroughly combined and remove from the heat.

5. Meanwhile, arrange the tortillas on a large ungreased baking sheet (some overlap is okay) and place in the oven until just warmed and softened, about 5 minutes.

6. Spread about 1/3 cup of Quick Enchilada Sauce along the bottom of the prepared baking dish.  Spoon equal portions of the black bean mixture (about ½ cup) along the center of each tortilla and roll up; snugly arrange tortillas, seams side down, in the baking dish.

7. Pour the remaining Quick Enchilada Sauce evenly over the tortillas. 

8. Bake for 20 minutes, or until the sauce is bubbling and the enchiladas are heated through.

I also made an avocado/tomato salsa topping that was delightful: Dice 1 avocado and 1/2 tomato, mix with cilantro, garlic powder, salt, and a spritz of lime juice.

Quick Enchilada Sauce
*For slightly less spicy, use ½ tablespoon less of chili powder

2 cups vegetable broth
3 tablespoons chili powder
½ teaspoon ground cumin
½ teaspoon onion powder
1/8 teaspoon garlic powder
1 ½ tablespoons cornstarch, dissolved in 3 tablespoons water

In a small saucepan, bring all the ingredients, except the cornstarch mixture, to a boil over medium heat. Whisk in the cornstarch mixture and boil for 1 minute, whisking constantly. Remove from the heat and serve warm.
*Recipes From the Gluten-Free Vegetarian Kitchen (I am loving this book!)


*Note about the picture: I laid the tortillas flat , filled them, then made a top layer to make more of a casserole because I didn't feel like rolling them up. I also added chopped zucchini. The goo that looks like cheese is Daiya (non-dairy cheese) and helped it stick, but many people don't love it, so I didn't list it as an ingredient. 

Day 3- Seriously? No Caffeine?

How are you feeling today? I have to admit that I have definitely felt the joy of detoxing: fatigue, headaches, irritability. I know, you're confused- I said we were getting rid of those things. Unfortunately, the first week of a cleanse and especially the first few days can be pretty rough as the body adjusts and actually gives itself permission to let go of all that yucky stuff from the past. That is actually what we're feeling- the food choices of last week, the last few months. That's what feels so awful- now aren't you glad we're letting it go?

If you would like a really super-powered breakfast, try this smoothie:
1/4 avocado, 1 leaf kale, 1/2 green apple, 1/3 banana (Frozen), 1 tsp fresh minced ginger, a squeeze of lemon, and chia seeds soaked in water (1/4 -1/2 cup). Blend well. It's really refreshing, surprisingly sweet, and gave me a nice energy boost.  Plus, that’s three servings of fruits and vegetables already!

Despite the smoothie, even as I’m writing this, I wish I could have a little sip of green tea to perk me up and help me focus just a tiny bit more. The No Caffeine rule has been, and still is, the toughest one for me. Why is it so important?

The 21 Day Quantum Wellness Cleanse shares that Caffeine:
•    Is a central-nervous-system stimulant
•    Affects perception, mood, and behavior
•    Raises dopamine, increasing feelings of pleasure, but depleting future stores of dopamine, making you need more and more
•    Blocks adenosine receptors, which calm you and help you sleep, leading to anxiety, restlessness, and inability to sleep (but it does not take away the need for sleep.)
•    Exhausts the body by stimulating adrenaline production, also raising cortisol (stress hormone.)  Extended overuse of caffeine leading to stress fatigue and high levels of cortisol can lead to:  lowered thyroid function, cognitive problems, decreased bone density and muscle tissue, higher blood pressure, lowered immunity, raised inflammatory reaction in body
According to Kathy Freston,

“The very things we take caffeine for – more energy and mental focus – are sacrificed over the long term by ingesting it.”

What to avoid:
Coffee, tea, caffeinated soda (or sodas with guarana), green tea
Energy drinks
Dark Chocolate
Coffee-flavored desserts
Medications containing caffeine

The reason we avoid the natural, less harmful types of caffeine like green tea is that we are letting the body truly be free of caffeine. We don't want to "limp along" with a caffeine addiction, which can still kick in even after a week of decaffeination.

Enjoy:
Herbal tea
Decaf coffee

But watch that decaf! Sometimes drinking decaf coffee makes me crave regular coffee even more. That was actually responsible for many a backslide over the years (Oh, that sneaky frenemy, coffee!) Not to mention, I can't drink coffee (decaf or otherwise) without the sugar and chemical laden flavored coffee cream. So it's best for me to take it off the list.

And now for a recipe!

This is one of my favorites!

Mango Black Bean Sweet Potato
15 oz can black beans (drained & rinsed)
1 diced mango
½ cup diced tomato
1 minced jalapeno
2 tablespoons chopped cilantro
2 tablespoons red onion
1 tablespoon olive oil
Juice of 2 limes

Mix all ingredients in a bowl and serve over baked sweet potatoes.  Yum!

How to bake sweet potatoes:  Bake 50 minutes (or until tender) at 400 F (205 C).  Split open, fluff with a fork, and stuff with mixture above.

This is perfect with a salad.  This recipe serves four, so I find that I usually have enough topping to put on lettuce and it pretty much works as the dressing, too.  I like to dice avocado for the salad and add cumin, peanut or canola oil, chili powder, and salt with a little more lime juice as dressing, but it’s not necessary.

Recipe from Food Network Magazine

Sweet Corn on the Grill with Fresh & Fruity Salsa

It had been a rough day and I was actually thinking about getting some pizza instead of washing all the veggies on my delightful CSA pick-up day.  But then I saw the first ears of fresh corn for the season and I felt excited and renewed, happily washing the lettuce for one of my giant salads.

My favorite way to grill the corn is directly on the grill, without the husk.  It gets charred in places and tastes so nice and sweet.  Because we’re going out of town in a couple of days, we grilled all of the corn and I made mango salsa, a black bean & corn mixture for the salad, and then scraped some more corn to freeze for later.  Using grilled corn in soups adds a nice little crunch of smoky flavor.

Oh, wow, I hear you shouting: “Mango salsa?!  Recipe please!”  I had some mango left over from making mango pina coladas over the weekend (you can use mangoes instead of or in addition to pineapples), so I chopped up the mango slices into little cubes, diced ¼ onion, diced one jalapeno pepper, and added the kernels from about one ear of corn and half a can of black beans, the juice of one lime, a squirt of honey, some fresh cilantro (optional), plus salt and pepper.  I’ve made a similar variation with pineapple- it’s also delicious!

I love summer salads!  I took the rest of the black beans and mixed with an avocado, ½ onion, kernels of corn from two ears, diced jalapeno, and a squeeze of lemon.  I also added chipotle chili pepper, a dash of cumin, garlic powder, salt and pepper.  We grilled zucchini and onions as well and threw all of these things on top of the lettuce.  Add your favorite Mexican dressing.  The only thing that could have made it better would have been some tomato, which we didn’t have this week. 

Having green beans frozen and waiting enhances fall and winter crock pot meals, but it’s always so difficult for me not to eat them immediately!  This time, our upcoming vacation made it easier for me to freeze the green beans for the future.  I snipped and washed them, just like I would if I were eating them right away, but then I laid them on paper towels to dry thoroughly before freezing.  Finally, I threw them into a gallon size freezer bag and tucked them away for the days I don’t want to think about - when I’ll be missing my fresh CSA veggies (and sunshine!)  With a smile, I realized that this little bit of summer will be waiting to cheer me- in minestrone soup, perhaps?

Easing Into Health

Recently, a friend emailed me: “My life is too busy to participate in the full cleanse right now, but can you offer some advice to help get me started on a healthier track?”

You, too, may have deemed the vegan cleanse a bit too intense at this time in your life, but would like to take baby steps towards a healthier lifestyle.  

Following is my advice based on where I started three years ago, after reading Michael Pollan’s In Defense of Food: An Eater’s Manifesto.

Pollan’s advice boils it down to the basics: “Eat [whole] food.  Mostly Plants.  Not too much.”

Look for whole foods- try to get away from prepared meals with powdered mixes.  Replace with brown rice, quinoa, and other complex carbs.  Pollan further explains the meaning of “whole foods” in his book Food Rules: 
“Avoid food products that contain more than five ingredients,”
“Avoid food products containing ingredients that a third-grader cannot pronounce,” and
“Don’t eat anything your great-grandmother wouldn’t recognize as food.” 
Basically, the more ingredients and the bigger the words on the package, the worse for you and less food-like it is.

My friend Colleen also read In Defense of Food and made simple changes like these.  She recently wrote to me, “The way that Christians have accepted Jesus into their hearts, I have accepted that every day I need to eat veggies and walk.”  She has lost more than 40 pounds over the last year.  Every little change you make, every conscious bite, every step you take- makes a difference!
For breakfast, try to alternate between oatmeal and smoothies (fruit or 50% fruit, 50% any veggies you like.)  If you have an egg breakfast on a weekend, try to use organic, free-range eggs and real potatoes for hash browns.

Most important things to cut out entirely:
•    Sugar and sugar’s ugly relatives (especially High Fructose Corn Syrup – HFCS- never eat that, even if you re-introduce sugar.)
•    Lunch meat – it is highly processed and has really gross chemicals in it.  If you can, lighten up on the bacon, too (for the same reasons).  I know that’s a tall order, so do your best.
•    White flour/white bread – White flour is highly processed, just like sugar, making your body process it too quickly and wreaking all kinds of havoc on your digestive system.  OatNut bread is good and much better for you.  I’ve heard a lot about sprouted bread being really healthy, but I’m still working on finding the right brand for me.
•    Hydrogenated oil, partially hydrogenated oil – if this is listed as an ingredient, drop it like it’s hot.  This is one of the most dangerous chemicals in our food.
•    Vegetable oil

Reduce:
Meat – Pollan recommends, “Treat meat as a flavoring or special occasion food.”
When you do, opt for free-range & grass fed (it’s better for you and tastes better, too.)  The main thing is, don’t think of it as needing to accompany every meal.  First reduce to one meal a day with meat, then maybe you will be able to declare one day a week a vegetarian day.  Replace with beans, lentils, or meat substitutes (Morningstar's Black Bean Burgers are wonderful.)  Consider omitting meat as you discover the delicious new substitutes and as your taste buds adjust to less meat.  Not only is it good for your diet, it’s good for the environment, too. 
The Environmental Defense Fund explains, “If every American skipped one meal of chicken per week and substituted vegetables and grains, for example, the carbon dioxide savings would be the same as taking more than half a million cars off U.S. roads.”

Add fish to replace beef and chicken as often as possible.   Avoid farmed fish and opt for wild.

Reduce Beer (don’t hate me!)  It contains the most simple, streamlined carbs you can get.  Bad for blood sugar and bad for bellies.   You don’t have to give it up completely, but reduce as much as you are able.

Also, avoid using the microwave.  It may actually change the chemical make-up of your food and there are still studies being done on the effects of the radiation.  Plus, the food tastes better and has a much better consistency when you use the stove or the oven and most things don’t take that much longer.

Your dinner plate should be ½ veggies, ¼ grains, and ¼ protein. 

Some good snacks:
•    Organic tortilla chips & salsa
•    Popcorn -not in a microwave bag – you can pop with oil on the stove and drizzle with a little olive oil or butter, and sprinkle with salt.  It feels indulgent, but is so much better than chemicals in the microwave.  Air-popped is even better, but making it on the stove is one of my fun things that keeps me from feeling deprived.
•    Raw veggies with unsweetened, natural peanut butter
•    Fruit
•    Whole wheat (or gluten free) crackers and unsweetened, natural peanut butter

And finally, try to walk after each meal if at all possible.  Move as much as you can, whenever you can, even if it means using a Wii fit, dancing in your bedroom, or even doing calf raises at your desk.  I recommend walking for 20 minutes each day, then increase to 30, 60, and adding additional activities.  My personal favorites are running, yoga, and dancing in my living room.

Why is it so important to make these changes?

“The three most common causes of death in [America] – heart disease, cancer, and stroke- have all been linked to the standard Western diet, rich in animal products, refined carbohydrates, and processed food.” – Scott Jurek

By eating whole foods- mostly plants- and omitting processed “food”, you can make positive strides in health for you and your family.

These are my "Cliffs notes" after three years of reading, cooking, and journeying towards a healthier lifestyle.

Other recommendations by Colleen:
Bob Greene's The Best Life Diet (contains a journal to reflect and get to deeper food issues)
David Kessler's The End of Overeating (discusses the chemical manipulation of food companies to make us want more of their food)

Day 20 - Awakening to the Power of our Food Choices

“Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.” – Albert Einstein

There are some weighty health and spiritual implications that we have now managed to free ourselves from for nearly 21 days – long enough to change a habit!  We will discuss conditions that affect our health in the big business of meat and dairy, a little bit about the abilities of animals, as well as the severe environmental toll caused by these industries.

This is all so important – I wish everyone could know these scary facts about what happens to our meat.  You must know what you are putting into your body.  You have a choice.  Though this gets a little heavy, I left out the bits about the animal treatment in the slaughterhouses.  You can look that up for yourself, if interested.

“You have just dined, and, however scrupulously the slaughterhouse is concealed in the graceful distance of miles, there is complicity.” – Ralph Waldo Emerson

First, let’s continue talking about our health:

“Illegal hormones are regularly pumped into veal calves, which are suspected of increasing the growth of cancer cells in the humans who eat them.  The USDA has not only been accused of overlooking these practices, but also of falsifying lab results, altering records, and pressuring staff to lie about events.” *  If they operate like this with veal, who is protecting the rest of the meat?

When a worker in a horse slaughterhouse was interviewed, he said, Might be part of him’s [a contaminated horse] bad, might be the pneumonia’s traveled everywhere.. The meat’s supposed to be condemned, but still you’d cut it up and bag it.”  When asked, “Doesn’t it have to be stamped ‘USDA inspected?’ the factory worker replied, “He [his boss] got the stamper.  He can stamp it himself when the doc leaves…You take a condemned horse, skin him up, sell the meat…We’ve sold it as beef.”

The USDA has also allowed the processing of “downed” animals, or ones that are too sick or injured to walk.  In 2004, with the outbreak of mad cow disease, this was banned.  But then in 2005, it was announced that downed animals could once again be used for human consumption.  “So in addition to all the other filth you’re eating, you’re also eating whatever illness the animal had.  You are what you eat.”

At the expense of our health, large corporations are making billions of dollars.

Did you know that the USDA is “responsible for ‘the safety’ of meat, poultry, dairy and eggs and also promotes the sale of them.  In fact, they even go so far as to purchase the products themselves, using our tax dollars.  The USDA will spend $30 million a year on beef buyouts alone.  Another $30 of our hard-earned money goes toward pork purchases…” 

And where do these products go that couldn’t be sold to consumers?  The National School Lunch Program (NSLP) is “a nation-wide $4 billion scheme that allows the USDA to buy up all this meat, milk, and cheese with our tax dollars, and then dump this crap into the bodies of more than 26 million school children.  Ever wonder why school lunches are required to include milk?  The NSLP directly benefits the meat, dairy, and poultry industries at the expense of our nation’s children.”

When we hear the terms “grass-fed” beef, “free-range”, “free-roaming”, we imagine happy animals enjoying sunshine, fresh air, and the company of other animals.  “But labels- other than ‘organic’ on egg cartons” or beef products are not subject to regulation by the USDA.  And even if the farm is free-range and humane, the animals are still being sent off to the slaughterhouse, where the conditions are unconscionable. 

Then there is the spiritual side – the kinship with other living beings.  Did you know that “cows actually nurture friendships and bear grudges?  One study showed cows displaying excitement while solving intellectual challenges.”

“Chickens are as smart as mammals, including some primates…they are apt pupils and can learn by watching the mistakes of others…A PBS documentary revealed chickens’ love for television and music.”

And here’s a fun one – Pigs can play video games!  “They’ve been labeled as more intelligent than dogs and three-year-old humans.”

If you choose to go vegan, you are sparing the lives of over ninety animals a year.

“An individual can adopt the way of life of the future- the nonviolent way- without having to wait for others to do so.  And if an individual can do it, cannot whole groups of individuals?  Whole nations?” – Mahatma Gandhi

There is also issue of environmental devastation.  In Quantum Wellness Cleanse, Kathy shares the results of a United Nations scientific analysis of raising animals in order to eat them.  They declared eating meat, dairy, and eggs is “one of the …most significant contributors to the most serious environmental problems at every scale from local to global” and “should be a major policy focus when dealing with problems of land degradation, climate change and air pollution, water shortage and water pollution, and loss of biodiversity.”

According to Freston, the meat and dairy industry’s deleterious effects on climate change, for instance, are more significant than “all the cars, trucks, and planes in the world combined.”

To look at the even bigger picture: “The amount of feed that it takes to funnel through an animal to create one 8-ounce steak could fill forty to fifty bowls with cooked grain….the world’s passion for meat is a much bigger cause of global hunger than its passion for the car.”  This means that choosing to eat a vegan diet helps to combat world hunger!

In Matthew Scully’s book, Dominion, he writes “…inside the factory farm, animals…received no comforts, no names, no affection, no nothing, only my silent and resolute indifference…  Each creature bred and born just for me.  Confined and isolated just for me.  And then in lonely terror packed off to die, just for me.  And every time I saw and heard them I would have to remind myself just why I as doing this, to ask if my taste for pork loins or ham or steak or veal was really worth this price, to ask if this was really my choice and there was no other way…Therefore, I want no part in any of it.  I do not want this product…When you eat flesh extracted in this way, as novelist Alice Walker puts it, ‘You’re just eating misery.  You’re eating a bitter life…’ For me, it comes down to the question of whether I am a man or just a consumer…Whether to side with the powerful and comfortable or with the weak, afflicted, and forgotten.  Whether, as an economic actor in a free market, I answer to the god of money or to the God of mercy.”

*All quotes are from Skinny Bitch unless indicated otherwise.

Meditation (From Quantum Wellness Cleanse):
“I awaken.  I am no longer asleep.  What is good for my body is good for my soul.  I can take a huge leap as I move along the continuum of consciousness by staying alert and adhering to the great wisdom passed down through the ages that advises us to be loving, merciful, and compassionate.  I am no longer willing to be greedy, gluttonous, or ignorant.  Eating with spiritual integrity is of the utmost importance.”

Also, be proud that your choices can make a positive impact in the world.  By voting with our choices and our economic power, we can make a difference!


Spicy Black Bean Soup (in the Slow Cooker)
2 cups dried beans
8 cups water
1 onion, diced
2 cloves garlic, diced
1 roasted red pepper from a jar or bell pepper of any color, diced
2 ½ tomatoes, diced large
½ habanero pepper, diced small (optional)
1 TB olive oil
2 tsp cumin (one in the beginning and one for later)
2 tsp chili powder (one in the beginning and one for later)
2 tsp garlic powder (one in the beginning and one for later)
1 tsp salt
2 ears of corn, grilled or cooked (frozen corn would be okay, too – ½ cup)
½ yellow squash, grilled and diced into small pieces
For the garnish:
½ diced avocado
½ diced tomato
¼ cup fresh cilantro, chopped
2 green onions, chopped

1.    Heat the olive oil in a small pan on medium heat.  When hot, add the onion and sauté for about 2 minutes.  Add 1 tsp each of cumin, chili powder, and garlic powder.  Then add the garlic and sauté for another 30 seconds, until garlic is aromatic.

2.    Place onion mixture, beans, water, tomatoes, roasted red pepper, and habanero pepper into slow cooker.  Stir, set on low, and cook for 8-9 hours

3.    One hour before serving, stir in 1 tsp each of cumin, chili powder, garlic powder, and salt.  Re-cover and let continue to cook on low.

4.    Use an immersion blender or hand mixer to puree some of the beans to thicken the soup.  It’s up to you how many beans to puree and how many to keep whole based on the texture you like.

5.    Grill the corn and yellow squash, then scrape corn off and dice ½ of yellow squash.  (I used the other half in a salad that I served on the side.)  Place corn and yellow squash into slow cooker, stir and you are now ready to serve the soup.  Check seasonings and add more salt/chili powder/cumin, if necessary.

6.    Ladle the soup into bowls and garnish with diced tomato, avocado, cilantro, and green onions.

If you like, you could bake corn tortillas, cut them in strips, and float on top of the soup.  This would probably take 2 hours on the stove.  If you don’t have a hand-held immersion blender, you could scoop some of the soup out and put it in a blender to thicken.



I served with a salad on the side to make it a beautifully balanced meal.

Day 19 - All That Hype about Protein

The first time I went vegan (almost 3 years ago), I gained about 15 pounds.  Dismayed, I declared, “I must need more protein.”  The real trouble?  I told myself that since I wasn’t eating meat, I was “healthy” as I ate French fries.  Anything that wasn’t an animal product was fair game.  I ate all the bread I could get my hands on.  Dessert.  The only vegetables I would eat were broccoli, carrots, lettuce, tomatoes, potatoes, and corn.  Breakfast would be coffee.  Lunch would be a frozen meal, microwaved, with a side of French fries.  Dinner would be perogies or another easy, white starch.  Snacks: potato chips, candy bars, cappuccinos from a machine. Yeah, must have been the lack of protein…(can you detect the sarcasm?)

Granted, I was in a program to get my Master's Degree in 11 months while simultaneously student teaching full-time, so to my credit, the faster deduction was all I had time for...

But why did I immediately blame the protein instead of taking a closer look at my diet?  And when we tell people we are vegan/vegetarian, why are they so quick to shout:  “But what about your protein?  You have to get enough protein!  Stop right now!  Eat some meat!”

We have been brainwashed as a society to eat protein, protein, protein.  Protein to lose weight.  Protein to gain muscle.  Protein to save the world.

“The average 19- to 30-year-old American consumes 91 grams a day, nearly twice the recommended daily amount (56 grams for an adult male, 46 for an adult female)…Too much protein stresses the kidneys…and can leach calcium from the bones.” – Scott Jurek, Eat and Run

“It is a complete myth that we need a massive amount of protein,” write Barnouin and Freedman.
As a matter of fact, over-consumption of protein – especially animal protein- “can impair our kidneys; leach calcium, zinc, vitamin B, iron, and magnesium from our bodies; and cause osteoporosis, heart disease, cancer, and obesity.”

Can you remember the last time you heard of someone being hospitalized for a protein deficiency (kwashiorkor-is the clinical term)?  Never heard of it.  How about cancer, kidney failure, heart disease, osteoporosis, obesity?  Now those sound familiar…

And on quality of life:  “High amounts of protein can damage our tissues, organs, and cells, contributing to faster aging.  People in other cultures consume half the amount of protein that we do, yet they live longer, healthier lives.” – Skinny Bitch

According to Rip Esselstyn, as a vegan, “not only will you get all the protein that you need, for the first time in your life you won’t suffer from an excess of it.”

Even the strongest animals in nature – gorillas, elephants, hippos, bison –are plant eaters.  And they don’t seem to have any trouble growing and thriving while eating only veggies.

According to the American Dietetic Association, “eating a vegetarian diet provides twice the amount of protein needed daily.” 

Carl Lewis, winner of 10 Olympic medals in track, said that his best year competing was the first year he ate a vegan diet. 

Strength trainer Mike Mahler says, “Becoming a vegan had a profound effect on my training…My bench press excelled past 315 pounds, and I noticed that I recovered much faster.  My body fat also went down, and I put on 10 pounds of lean muscle in a few months.” – From Quantum Wellness Cleanse  (That's him to the left.)

Beans, nuts, seeds, lentils, whole grains, soy products, fruits, and many vegetables have plenty of protein.

Those Skinny Bitches tell us, “If you want an extra boost, treat yourself to spirulina, a high protein algae that contains omega-3 and omega-6 fatty acids, B-12 (important for vegetarians), enzymes, and minerals.  It also supports the immune system, fights cancer, and helps with hypoglycemia, anemia, ulcers, diabetes, and chronic fatigue syndrome.  Spirulina also contains all nine essential amino acids.” 

In The Kind Diet, Alicia creates a chart that is very illuminating, so I’m sharing.  This chart demonstrates the protein in steak vs. the protein in beans.

Steak                                   vs.                    Beans
20% of calories from protein                          25% of calories from protein
80% of calories from fat (mostly saturated)     5% of calories from fat (unsaturated)
0% of calories from complex carbs                  70% of calories from complex carbs
Contains excess hormones                              Help discharge excess hormones
Raises cholesterol                                           Lower cholesterol
No fiber                                                         High in Fiber
Contains steroids, antibiotics                          If organic, contains no chemicals
Constipates                                                    Keep you regular
Unsustainably produced                                  Sustainably grown
Depletes the earth                                          Beans add needed nitrogen to soil
$5-$10/lb (1 serving)                                     $2-$4/lb (4 servings)

Another thing you've probably heard is that “animal proteins are complete proteins and plants are not.”

According to Esselstyn, “The myth that [plant proteins are not complete] or are of a lesser quality than animal proteins, dates back to experiments performed on rats in the early 1900s.  Forget the fact that rats aren’t humans, have different nutritional requirements, and need more protein than humans to support their furry little bodies.  The meat, dairy, and egg industries have marketed the hell out of this ancient research and …most every Dick, Tom, and Jane thinks the only way to get complete protein is through meat, eggs, or dairy.”

So don’t worry about protein.  Now you are free to focus on world peace.


Another resource on vegan protein power meals for athletes: http://www.mikemahler.com/online-library/articles/nutrition-programs/power-vegan-meals.html
 
Thanks for the spirulina tip, Zeljka.  I just ordered a pound of it online to put in smoothies!

Here is a protein-packed dinner:


Cilantro Tomatillo Rice and Beans

3 Tablespoons Extra Virgin Olive Oil
1 medium onion, diced
3-4 cloves garlic, diced small
1-2 serrano peppers or 3 jalapenos, de-seeded and diced (less if you don’t like the heat)
½ bell pepper (any color you like)
4-6 tomatillos, diced
2 (15 oz) cans of black beans, drained
1 can pinto beans, drained  (you can swap these if you like pinto better than black)
1 Tablespoon water
½ cup fresh chopped cilantro
Juice from ½ lime
Salt to taste
2 teaspoons chili powder
2 teaspoons cumin
Brown rice
1 avocado, diced
1 tomato, diced (mix avocado and tomato together with more chopped cilantro)

1.    Prepare brown rice according to package (When I prepare 1 cup dry, I have some rice leftover for other recipes.)

2.    Heat oil on medium high.  Add onion and sauté for 2-3 minutes.  Add peppers, tomatillos, chili powder, cumin, and salt.  Add garlic and reduce heat to low.  Simmer for about 5-7 minutes, until onions are translucent and tomatillos are softening.

3.    Add beans and water.  Cover and cook until beans are heated through (5-15 minutes depending on how soft you like your beans.  I tend to go more towards the longer side.

4.    Stir in cilantro, lime juice, and salt.  Cook for 2 minutes and check seasonings to see if you need to add more chili powder, cumin, or hot sauce.  Serve over rice or mixed into rice.

5.    Top with avocado/tomato mixture.  You may also want to add green onions.  Yum!


Note:  Yours will probably not look like mine in the picture.  I actually messed up and it was still delicious.  I thought I had the recipe memorized and cooked the beans on a higher heat for a long time and ended up with more of a sauce.  I added a little bit of cornstarch and served it over the rice instead of mixed in like I usually do.  I mixed some with rice and left some as sauce, then made enchiladas out of the leftovers the next day, similar to the recipe here: http://laurajnovak.blogspot.com/2012/07/day-4-whats-wrong-with-gluten.html.  I filled the tortillas with bean mixture, rice mixture, then topped with bean mixture and baked.  It was quite delicious!

This is great served with a salad on the side – I like to reserve half of the avocado/tomato mixture and serve it over lettuce.  Then I mix up my own dressing:

Mexican Dressing
2 TB chopped cilantro
½ cup peanut or canola oil
1 tsp honey
½ tsp chili powder
½ tsp cumin
1 tsp garlic powder
1/2 tsp salt

Day 4- What’s wrong with gluten?

And what is gluten, anyways?

Gluten is found in grains, pastas, and in most bread.  It gives baked goods a fluffy bounce.  It contains protein, as well as starch or carbohydrates.  Of course, this explains why we love it so much.  You can even find gluten in just about every processed food.

Many people don’t tolerate gluten well, but have no idea.  According to Freston, “At the least harmful end of the spectrum, gluten in the diet is suspected to cause headaches, asthma, skin rashes and hives, weight gain and/or loss, bloating, fatigue, and behavioral problems such as depression.  At the most harmful end of the spectrum is celiac disease,” which affects the small intestine and causes chronic inflammation in the body.  About one in 133 people have celiac disease and many don’t even know it.

The reason we are cutting gluten out completely for this cleanse is to see if gluten is fine for us or not.  See how you feel without it and after the cleanse, see how your body responds when you add it back slowly.

I’m actually a little alarmed to realize that ongoing headaches I was having are gone since beginning the cleanse.  I have more energy and the last time I did this cleanse, I lost weight easily.  I’m beginning to wonder if I need to continue eliminating gluten after our 21st day.  Like it’s not complicated enough eating a mainly vegan diet!

Some studies have shown that gluten can contribute to autism in children.  Groups of parents have removed gluten and dairy from their children’s diets for at least three months.  The results are very interesting:  “Children who made the dietary switch began making eye contact with their parents for the first time and attending regular classes at school.”

Since gluten seems to be in everything, pay closer attention to breads and pastries, rather than worrying about the small amounts in things like dressing and sauces.  You will still notice a difference.

See below for charts listing foods with gluten and without.

Now enjoy a guilt-free, gluten-free, stress-free dinner!

*Note about the picture: I laid the tortillas flat , filled them, then made a top layer to make more of a casserole because I didn't feel like rolling them up.  I also added chopped zucchini.
The goo that looks like cheese is Daiya (non-dairy cheese) and helped it stick, but many people don't love it, so I didn't list it as an ingredient.  

I also made an avocado/tomato salsa topping that was delightful: Dice 1 avocado and 1/2 tomato, mix with cilantro, garlic powder, salt, and a spritz of lime juice.

Black Bean Enchiladas
Makes 4 servings

1 tablespoon extra-virgin olive oil
1 small onion, chopped
3 large garlic cloves, finely chopped
1 teaspoon ground cumin
2 cans (15 oz) lack beans, rinsed and drained
1 can (4 oz) chopped mild green chilies, drained
1 to 2 tablespoons fresh lime juice
1 to tablespoons chopped fresh cilantro
Salt and pepper, to taste
8 (6 inch) corn tortillas (or other gluten free)
Quick Enchilada Sauce (below)

1. Preheat the oven to 350 degrees F (175 C).  Lightly oil an 11 x7 inch baking dish and set aside.

2. In a large nonstick skillet, heat the oil over medium heat.  Add the onion and cook, stirring, until softened, 3 to 5 minutes. 

3. Add the garlic and cumin and cook, stirring constantly, for 1 minute.

4. Add the beans, chilies, lime juice, cilantro, salt and pepper, stir until thoroughly combined and remove from the heat.

5. Meanwhile, arrange the tortillas on a large ungreased baking sheet (some overlap is okay) and place in the oven until just warmed and softened, about 5 minutes.

6. Spread about 1/3 cup of Quick Enchilada Sauce along the bottom of the prepared baking dish.  Spoon equal portions of the black bean mixture (about ½ cup) along the center of each tortilla and roll up; snugly arrange tortillas, seams side down, in the baking dish.

7. Pour the remaining Quick Enchilada Sauce evenly over the tortillas. 

8. Bake for 20 minutes, or until the sauce is bubbling and the enchiladas are heated through.

Quick Enchilada Sauce
*For slightly less spicy, use ½ tablespoon less of chili powder

2 cups vegetable broth
3 tablespoons chili powder
½ teaspoon ground cumin
½ teaspoon onion powder
1/8 teaspoon garlic powder
1 ½ tablespoons cornstarch, dissolved in 3 tablespoons water

In a small saucepan, bring all the ingredients, except the cornstarch mixture, to a boil over medium heat.  Whisk in the cornstarch mixture and boil for 1 minute, whisking constantly.  Remove from the heat and serve warm.
*Recipes From the Gluten-Free Vegetarian Kitchen  (I am loving this book!)

Foods with Gluten
Bagels                         Muffins
Beer                           Noodles
Bread & rolls               Pancakes
Cake                          Pasta
Cookies                      Pizza
Couscous                    Sauces (usually thickened with flour)
Crackers                     Baking powder
Deli meats                  Margarine and butter spreads
Flour (wheat, spelt, semolina, and rye)    Flavored tortilla and potato chips
French fries, frozen     Soy sauce
Seasoning mixtures     Cereals

There are now many Gluten-free products available to replace these.  With just about anything packaged, make sure it says “gluten-free.”

Gluten-Free Foods – safe!
Corn and cornmeal                Rice noodles
Dairy products and eggs        Soy & Tofu
Fruits and vegetables             Quinoa
Herbs                                    Millet
Beans and lentils                    Nuts and seeds (plain)
Buckwheat                            Rice – brown and wild is best
Jams, jellies, preserves           Sugar, honey, maple syrup
Vinegars                                Yeast, fresh and dried
Tamari (replaces soy sauce)   Popcorn (yay!)

Alternatives to foods with gluten
Arrowroot (for thickening in place of flour)
Cornstarch
Cornmeal, polenta (great to replace pasta!)
Tapioca flour
Rice flour
Quinoa flour
Chickpea flour
Potato flour