Down the Slippery Pita Slope

It was just a tiny piece of pita bread.

I was so proud of myself, practicing such moderation. I took the tiny quarter of a pita triangle and even ripped it in half, separating the double layers so that I could have two tiny feast-like triangles for my hummus.

Smug, I bragged about my new "balance," this amazing self control.

But then, the cravings came. One stupid quarter of a pita started the craziness, the raving mad NEED for more. I started fantasizing about pizza dripping with cheese, giant steaks. I almost had an egg until I pictured myself crying into my breakfast.

By the third day, Sunday, I actually started chewing on my husband, telling him how much I "needed" to sink my teeth into some meat. Wide-eyed, he ushered me into the car to go out to eat, understanding how dangerous a situation we were in.

After giving myself permission to order a steak, I opted instead for (surprise) an Italian meal. I dove face-first into the fluffy bread, ordered the fried everything platter as an appetizer, then shoveled delightful cavatelli into my ever chewing, ever smiling mouth.

That damn pita triangle.
Of course, I felt awful. I even had a couple of bites (moderation!) of fried cheese, which immediately became a sinus headache and a couple of metal knots slowly winding through my intestines.
 
5 weeks on this glorious cleanse and I thought I was ready for moderation.

Those few bites of delicious pita bread and the white flour was coursing through my body, begging for more.

According to Dr. David Perlmutter, neurologist, 

"Just like Oreos, there are chemicals in gluten and wheat that stimulate the same parts of the brain that are responsive to morphine."

This is why I have to keep going the route of super discipline. Unfortunately for me, there is no "moderation" concerning gluten products. And I'm shocked by the way the flour made me crave meat, all things fried, and everything I had given up- even sugar and alcohol!

I joked 5 minutes after the gluttonous meal and said, "Now for the self-loathing," but that was exactly what happened, even after all of my advice not to be hard on ourselves when slipping up on cravings.

That darn pita? NOT WORTH IT. Back to my cleanse diet without exception. The slippery slope is just too slick!

Note: There were no animals harmed in this meal! Still vegetarian for over 5 weeks now. Even when I want to eat the meat, I can't go through with it. It feels really good to live my beliefs, helping the earth in being a little lighter and brighter.

Day 2- What's the Deal with Gluten?

My gluten-free shopping spree! Looking forward to trying new things like millet and dried pomegranate.

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 Kathy Freston in the 21 Day Quantum Wellness Cleanse,

“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.

Gluten can be taxing on the digestive system, so your belly will appreciate the break. The biggest 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.

Last time I did this cleanse, I was alarmed to realize that formerly ongoing headaches disappeared, my energy increased, and I lost weight easily. When I reintroduced the bread products, even in small doses, the headaches and fatigue came back immediately.

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.”

If you are feeling intimidated 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. I know that going gluten-free can be quite confusing at first. The charts below were very helpful for me when I was starting out and I've even shared my favorite products that I've discovered over the years, saving you some trial and error. Don't miss my recommendations- they are my very favorites and I feel they are fantastic substitutes that don't make me feel deprived or "dieting" at all.

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

1 Tablespoon toasted (dark) sesame oil
1 Tablespoon canola oil
1/2 teaspoon chipotle chili powder (optional)
½ to 1 pound green beans, trimmed
2 cloves garlic, minced
1 Tablespoon minced fresh ginger, or ¼ tsp dried ground ginger
1/3 cup reduced-sodium soy sauce, or tamari sauce
1 Tablespoon red chili paste (a little less if you don’t like spicy)
1 cup brown rice
¼ cup chopped peanuts
¼ cup chopped fresh basil
1 Tablespoon sesame seeds (optional)

1.   Cook rice according to package.  Before boiling, add a drop of sesame oil, some sesame seeds, and a couple drops of soy sauce (separate from ingredient measurements.)
2.   Heat the oils on medium-high heat in a wok or large skillet.  If using, add the chipotle chili powder and cook, stirring, for 15 seconds.
3.   Add the beans and cook, stirring constantly, until just beginning to soften, about 3 minutes.
4.   Add the garlic and fresh ginger (if using), and cook, tossing and stirring constantly, until beans are just tender, about 3 minutes. 
5.   Add the soy sauce, chili paste, and ground ginger (if using), and let come to a boil.  Cook for 30 seconds, tossing and stirring constantly.  Remove from heat, mix in half of the basil, and get ready to serve quickly.
6.   When rice is ready, mix in half of the fresh basil.
7.   Spoon the rice on the bottom, beans on top, then garnish with chopped peanuts.

*Adapted from The Gluten-Free Vegetarian Kitchen. Changed a bit by me.
Please note: Technically, soy sauce contains some gluten. The ideal is to have the Tamari sauce, but if soy sauce is all you have, don't worry about it. Progress, not perfection.

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 !
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  

My favorite gluten-free products (I've tried many and highly recommend these):
Namaste Foods Pizza Crust Mix (We LOVE this!)
Truroots Organic Ancient Grain Pasta
Truroots Sprouted Quinoa Trio
Go Raw Sprouted Watermelon Seeds (crazy delicious snack!)
Lotus Foods Organic Jade Pearl Rice (I order from Tropical Traditions)
Lotus Foods Organic Volcano Rice (same as above)
Lotus Foods Organic Mekong Flower Rice (Jasmine rice- same as above)
Bob's Red Mill Products- many are gluten-free
Garden of Eatin' White Corn Tortilla Chips

Day One- Powerfully Letting Go of Cravings

I hope you are feeling better than I am. My belated family Christmas was yesterday and seemed to be perfect timing to say goodbye to things like wine (I said goodbye to about 4 glasses), meat (in a parade of pretty much any way I could want it- I had to say goodbye to all the ways,) and of course every freakin' thing was cheesy (I told my aunt I ate so much cheese my eyeballs hurt.) And don't forget dessert! The way I feel today is reminding me exactly why I'm doing this cleanse. I want to truly find the BALANCE so I don't have to feel like this again.

As much as we might want to retreat, it is possible to fit this new way of eating into everyday life. Just today, I was reading a passage about yoga that also made me think about food. In Light on Life, B.K.S. Iyengar writes,

“Many associate yoga with a rejection of the world, its responsibilities, and commitments, and with extreme austerity leading even to self-mortification. But is not the greater challenge and greater fulfillment to be found living in the world with its tribulations and temptations, and at the same time to maintain both balance and self-control in the everyday life of a householder?”

 As good as it felt to just “be normal” and eat like everyone else, it also felt like physically hurting myself to appease others. The indulgence was delicious and felt good...for a very short time. Of course it's easier. And the more I read about food marketing, I find that it's confusing and exhausting on purpose. I'm tired of being called “picky.” I caved to the gluttony of yesterday and the stomachaches, the headaches, the lethargy of today. 

My goal in this cleanse is to flex my discipline muscles, learn what my body really needs, and eventually find the balance Iyengar speaks of in everyday life, even after the cleanse is over, even during family parties.

By now, your cravings might be talking to you a little bit. Maybe even more than a little. This is not a time to make big decisions or to have life-determining meetings. You might feel a little bit cranky as your addictions try to scream for your attention. Your body wants its fix(es)!

Right now we are eliminating our usual craving triggers as we break out of our habits of eating and ways of thinking (or not thinking) about food. We are more powerful than food, surely! If you feel a caffeine headache, just think about how strong you are to give up a substance that has such a powerful hold over you. After a few days, you will conquer it. Give yourself a little hug for being awesome.

To be honest, I thought something was wrong with me when I first gave up caffeine. Kathy Freston wrote that it would probably be a few days of headaches, but I had a full two weeks of excruciating headaches and feeling like I could fall asleep at any time. I was wading through molasses just to get through the day. Forget intelligent conversation. Forget exercise. I was wondering why I was doing it. But then… I started sleeping beautifully, deeply. The heightened sense of anxiety and irritability left me. I could have a kind conversation with my husband in the morning before drinking my coffee. I could even think creatively without coffee. What? It’s true.

The cravings and withdrawal will go away, I promise. Just wait until week 3! You’ll be feeling SO GOOD.

How would you like a delicious recipe that you can leave in the slow cooker and come home to a delicious, gluten-free, vegan meal? No animals were harmed in the making of this meal. Alcohol free, too! Mmmm.

"No Hurry Vegetable Curry"

1 Tablespoon peanut oil
2 large carrots, sliced on a diagonal
1 medium yellow onion, chopped
3 garlic cloves, minced
2 Tablespoons curry powder
1 teaspoon ground coriander
1/4 teaspoon cayenne pepper
2 large Yukon gold potatoes, peeled and sliced  (I will be using about 10 small red potatoes)
8 ounces green beans, ends trimmed
One can Chickpeas (Garbanzo beans) - 15 oz, drained and rinsed (or dry soaked overnight)
One can diced tomatoes, 14.5 oz.
2 cups vegetable stock
1/2 cup frozen green peas, thawed (or fresh snow peas)
1/2 cup canned unsweetened coconut milk
salt

1. Heat the oil in a large skillet over medium heat. Add the carrots and onion, cover, and cook until softened, about 5 min. Add garlic, curry powder, coriander, and cayenne, stirring to coat.

2. Transfer the vegetable mixture to a slow cooker. Add the potatoes, green beans, chickpeas, tomatoes, and stock cover, and cook on Low for 6 to 8 hours.
(If not using a slow cooker - perhaps boil or bake the potatoes prior and add in the last 5 minutes of sauteeing. I would recommend cooking everything in a pan for about 1/2 hour so that the tomatoes can get less sour. Since there is not the benefit of the tomatoes mellowing for hours, you may want to add a bit of agave nectar or approved sweetener that is NOT sugar or artificial flavoring.)

3. Just before serving, stir in the peas and coconut milk and season with salt. Taste to adjust the seasonings.

Borrowed from: Fresh From the Vegetarian Slow Cooker

Life, Gymnastics, and Another Cleanse

 
When I was five years old, I walked the balance beam for the first time in gym class.  As I found the stability, rather impressed with myself, I tried sticking my right leg out behind me.  Next thing I knew, I had lost my footing and landed with all the weight of my body directly onto the beam – between my legs.  I still remember the fiery, pulsing bite of the pain.  I think my special place was bruised.

Too often, balancing through life seems just like that.  And you have no choice but to get back up on the beam.

My solution for now?  Back to cleansing!  Instead of 3 weeks as before, I am extending to 6 weeks with the hope that these wonderful changes will become life-long habits instead of joining Sisyphus, constantly pushing the giant rock up the hill again and again. 

I’m also looking for equilibrium in smaller, more mundane ways.  A rough day is rewarded with an hour-long bath full of luxurious bubbles, soft music, and a book.  Home late too many nights?  Cancel the hair appointment to cook dinner and relax.  One little change at a time as I’m teetering on the beam, finding grace and stepping carefully.

My cleanse rules are the same as before.  I have given up gluten, alcohol, coffee, all animal products, and added sugar.  This time, I am adding yoga classes 5-6 days a week.  It’s only been about 1 ½ weeks and already I feel lighter, taller, and less achy.  I’m still waiting on the incredible energy that I had last time, but I remember the first two weeks are a bit more challenging as the toxins are leaving the body.  As always, I'm missing cheese, bread, and coffee the most!

I will check in as often as I can – I’ve missed this blog!  I hope that you have, too.

Below you will find a really nice breakfast recipe to keep warm during these snowy winter months.  It’s decadent and satisfies the grain cravings without actually using any grains!

I substituted almond milk for the soy and added the milk much sooner because I like thick, warm cereal.  You can also add chopped nuts.
Rainbow chard on the side is a great compliment to get in some extra greens - kale, mustard greens, spinach, or swiss chard would work too.

Enjoy!  It's delicious and soothing.

Hot Quinoa Cereal with Warm Spiced Soy Milk
Serves 3-4

Ingredients
1 cup quinoa
2 cups filtered water
2 cups organic soy milk
1/2 teaspoon ground ginger
1/2 teaspoon ground cinnamon
1/4 cup maple syrup

1. Put the water and quinoa in a small saucepan and bring to a boil over high heat.  Reduce the heat and simmer, stirring occasionally, until the quinoa is tender and the mixture thickens, about 20 minutes, adding more water if necessary (this is where I added the almond milk).

2. When the quinoa is almost done, put the soy milk ginger, and cinnamon in another small saucepan.  Warm the mixture over low heat.  (Instead, I added all into the main pan)

3. Divide the quinoa among 4 serving bowls.  Pour the warm soy milk over each serving and drizzle with maple syrup or honey.

It tastes decadent, but is really a healthy start!

From Eat Taste Heal - An Ayurvedic Guidebook and Cookbook for Modern Living

Tips for Continuing on a Healthy Journey

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

Wow, we did it.  We committed to 21-days to take care of ourselves and to improve our health and our awareness of what we put in our bodies.  You should be so proud!

If we’re being scientific, the best approach is to re-introduce each of the “Big 5” one at a time, so that you can evaluate the effects on your body in an isolated manner.  These are my recommendations for optimal health:

I recommend continuing to omit Animal Products.  After all that we’ve learned about meat and dairy, it makes sense to keep out of our bodies.  Plus, there’s that lovely, light feeling after eating.  If you do decide to reintroduce dairy, watch out for sinus congestion or stomach upset.  If these things show up, you may be one of the 50% of people who are allergic and don’t even know it.

When dining out, you can always ask if you don’t see something on the menu that works for your diet.  In New York City at a steak restaurant, I asked the waiter for a vegan meal, and this is the beautiful dish the chef whipped up, just for me!  It’s best to call ahead, whenever possible, if requesting off-menu meals, but is not typically required.  You may be surprised how accommodating and creative chefs can be.

It's always fresh, made just for you, and usually presented rather artistically.  This was another delicious vegan meal that was prepared for me at a wedding on Saturday (veggies with a balsamic reduction sauce):

Vida commented that the baked red skin potatoes on my plate were tastier and better seasoned than the scalloped potatoes on his!

If you did not find many changes from omitting gluten, slowly reintroduce it into your diet.  Look for whole grains like barley, buckwheat, oats, and whole wheat.  Pay close attention to noticing if you experience headaches, asthma, skin rashes or hives, weight gain and/or loss, bloating, fatigue, or depression.  It could mean you have a gluten intolerance and then you would want to continue to omit.

I strongly recommend leaving caffeine out of your diet.  You’ve already gone through the withdrawal, so why put your body through the deleterious effects again?  If you decide to partake on occasion, pay close attention to how you sleep and if you notice a rise in anxiety and/or irritability.  You may also experience tummy troubles.  And remember, coffee is acidic.  Too much acid in the body keeps us fat and sick.  To boot, if you are a cream and sugar addict like I used to be, that’s added fat and calories that you can spare yourself daily.

Ah, alcohol.  Again, we’ve broken the habit, so why not leave this one for special occasions?  And pay attention – you will be more likely to notice the way your body reacts, both while drinking and after.  Evaluate if that’s what you want to experience and make your conscious choice instead of succumbing to peer pressure or habits.  Alcohol is really pure sugar – it’s grains processed down until the body uses them too quickly.  That’s bad for blood sugar and your metabolism.

If you are going to re-introduce sugar, I hope you will do so much more lightly than before you began the cleanse.  Sugar is another toxin that makes our body acidic, causing our body to cling to fat cells and also increasing the fuel for cancer.  Of course, if you have dessert at a party every now and then, that’s fine.  And I will have dark chocolate from time to time.  But if you can resist, take advantage of the fact that your body has broken its craving.  And again – pay close attention to how you feel.

These are my recommendations.  Of course, you and your body know best.  Hopefully you’ve become more in-tune and will be able to discern what is best for you at this time in your life.

Have a wonderful week and I’ll have another delicious recipe for you on Thursday.  Please keep the comments and questions coming.  Enjoy your healthy journey!

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