Challenge

That word packs a powerful punch.  For some, it rolls right off their back.  For me it elicits a physical response.  My heart begins to race and my mind kicks into high gear.  How can I tackle this challenge and overcome it? My first response rarely is, do I want to take on the challenge or not?   That decision comes later.  My instinct is to jump right in.

Through much reflection I have come to realize my response is not the healthiest option.  When I take on physical challenges without thinking them through, I usually (ok, always) get injured.  When I take on other challenges, I often commit then realize I actually have no interest in the end goal.  This makes the process of achieving the goal miserable and actually reaching the goal less than thrilling. 

One thing is certain – I usually do overcome challenges and achieve goals I set for myself.  I just have to work on thinking it through and choosing challenges and goals that I truly want to go after.

So, the other night at our Veggin Around dinner at Café Sunflower when I was asked to put together a 14-day challenge, I jumped at the opportunity.  Fortunately, I have allowed myself to think about it a few days before truly jumping in.  What is the end goal?  There are tons of diets, detoxes, and challenges out there.  The end goal always seems to be to lose weight.  But something is wrong – we have more options out there to help our society lose weight – we are obsessed with being skinny, yet our society is more obese than ever before in history.   Not only are we obese, we have record numbers of heart attacks, diabetes, and cancer.  One in four deaths in the United States is due to cancer.  Our health is declining in a time when we have more doctors, medicine, medical procedures and diets available to us than ever before.

What is going on?

Our diet. 

I have been obsessed with being skinny, losing weight and that darn number on the scale.  The more I tried to diet, count calories, and restrict my food, the worse I felt mentally, physically and the number on the scale did not correlate to how hard I was working (or obsessing).

So I changed my focus.  Why not focus on giving my body what it needs?  Eliminate food addictions and eat nutrient dense foods.  Nutrient dense food that gives me energy, taste good and has the power to lessen my risk of getting cancer, diabetes, and having a heart attack.  I challenged myself to stay true to a whole food – plant based diet.  I no longer count calories, I eat until I am satisfied and I feel good.  I have a peace of mind that I am doing all that I can do to prevent cancer and other diseases.  I seek out nutrient dense food that provides my body what it needs and eliminates all the cravings I used to have.  And yes, a wonderful side effect is that my weight has stabilized.  If you need to lose weight, you will lose weight on a plant based diet.  It might not be as quickly as other diets, but it will happen.  And once it happens, you never have to diet again.  This is a lifestyle – to promote health and to prevent disease.  I have to add that another side effect is that it is good for animals and our planet.  (More on that another day.)

My challenge to those who want a challenge is to focus on your long-term health:

o   Do your own research. 

o   Eat what your body needs – nutrient dense foods.

o   Eliminate the junk. 

Your body will thank you.

Need some rules?

EAT:

·       All the veggies your heart desires – make sure to add in dark leafy greens, onions, and mushrooms.  Eat at least one HUGE salad a day.  Don’t forget broccoli, cauliflower, beets, carrots, brussel sprouts.

·       Eat a variety of colorful food.

·       Eat FRUIT.  Try to eat at least 4 servings a day.  Berries are awesome, packed with nutrients.  Eat berries daily.

·       Beans – (especially lentils) are nutrient dense powerhouses.  Eat at least one cup of beans a day.

·       Limited Nuts and Seeds – packed with photo-chemicals, they help with the absorption of other nutrients, and reduce inflammation.  Limit these to 1 – 2 oz a day.  This is the only food group I measure – as they are high in fat and I can easily over consume.

Read about the immunity boasting powers of greens, onions, mushrooms, beans, berries and nuts and seeds in Dr. Fuhrman’s newest book, Super Immunity.

·       Starchy Vegetables and Whole grains – sweet potatoes, oats, quinoa, brown rice, millet, organic corn– whole grain breads (if you are not gluten intolerant).  These are all healthy, and help fuel you.  They help fill you up.  I eat either these or beans at each meal.  Do not be afraid of good carbs.  Watch and read about Dr. McDougall’s latest book, The Starch Solution. 

Challenge yourself to EAT veggies, fruit, beans, starchy vegetables and whole grains EVERY day.  Eat a lot of them – then see if you have room for the unhealthy stuff…

So here is what to AVOID:

·       Dairy

·       All animal products (includes eggs, fish, chicken, meat, pork, etc)

·       Added Salt, Oil, Sugar – remember SOS – READ all ingredients carefully – don’t buy processed foods that have a ton of ingredients, anything you cant pronounce, and added salt, oil, sugar.  Stick with your WHOLE FOODS!

Why avoid these?

·       PLEASE watch Forks over Knives

·       Read what these people have to say:

o   Dr. Esselystn

o   Engine 2 – Rip Esselstyn

o   Jeff Novick on Oil

o   Jeff Novick on Salt

o   60 Minutes on Sugar

This list will get you started, but ask me for more!

Other tips –

Try this out for yourself first.  I do not recommend making a sweeping change for the entire family all at once.  Try it, read the books and research, take note on how you are feeling.  If you give it time, you feel better, and agree with the research, then start introducing these changes into your family meals.   Its like they say on the airplane, put your oxygen mask on first before you put it on your child.  If you believe in this lifestyle, it will be much easier to make the changes in your family’s lifestyle.

Mindful eating – sit down to eat, relax, enjoy.  Don’t count calories.   Think about how the food is nourishing your body.  And your serving size will be bigger, eat LOTS of salad, veggies, fruits!

The first week, you might not feel great, as your system is getting used to this new healthy food.  Give it a few days.  Just remember do not go hungry.  Eat the healthy foods.

Yes, it takes longer to be prepared.  But I promise it gets easier with time.

Here are helpful meal planning guides:

PRCM – 21 Day Vegan Kickstart

Happy Herbivore Weekly Meal Plans

(I love the recipes, but do not like the focus on the calorie count, 1200 calories is too low for any of us to function on!)

Vegginaround.com

Look for my pantry list and other recipes!

And, lastly –

McDougall’s Maximum Weight Loss Plan

Pantry List

People have asked me for a pantry list many times.  For some reason, I have put this simple request off - for months!  I did not feel I was organized enough, or had a system that was good enough to share.  But,   through all my procrastination, and deliberating over this list, I have realized that I actually do have a system that works for me.  I just didn't realize what I was doing was a "system" or that one would view it as organized. 

With a whole foods, plant based diet, once you get your pantry stocked with the list I have provided below, each week you really just shop for produce.  And, now with the summer months upon us joining a CSA would limit your grocery trips even more.  I do not enjoy going to big grocery stores like Publix and Kroger (nothing against those stores, I just get overwhelmed).  My "system" has allowed me to almost exclusively shop at Trader Joes, Dekalb Farmers Market,  and occasionally Whole Foods.  Yes, I get completely overwhelmed at Dekalb Farmers Market too, but I hope through CSAs and local farmers markets this summer I will no longer need the DFM.


This pantry list is what I always have in my kitchen.  I have a chalk board near my back door.  When I see that something is getting low, I immediately write it on my chalk board.  Before I go to the grocery store, I take a picture of my chalk board!  Then I just shop for fruits and vegetables each week.  With this list you can make almost anything.  I rarely read a recipe that I do not have all the ingredients.   With a whole foods, plant based diet, your grocery list becomes much simpler.  No need for most of the processed food, meat, dairy, etc. 

I wish I could say I was 100% no processed food, maybe next year.  Boxed granola bars, tortilla chips and BPA free canned beans are just TOO easy!  BTW - granola bars - I let the girls pick out a flavor each week, these tend to not be gluten free.  I do not eat them, but there are lots of GF / VG granola bars out there.  Enviro Kidz is one brand we like.  I do rarely buy GF / VG cereal - Enviro Kidz. 

One last note - the "fake" dairy products on the list are good for a transition to this way of eating.  I try to avoid them, as they are very processed.  But they are nice to have occasionally, especially for the girls. 

Here is the list - and I hope you can open it and download it:  (If not, I will be working on this!)

Gluten Free / Vegan Pantry List

Ten Minute Dinner Inspired by Happy Herbivore

Uninspired to go to the grocery store, (ever had this happen to you?), and a homework filled afternoon, I got caught at dinner time with nothing in the refrigerator!  Ahh.  BUT, I looked at my emails, and read a post about this recipe:

Hawaiian BBQ Teriyaki Chickpeas

I did have a can of garbanzo beans / chickpeas, one package of Trader Joes' frozen brown rice and gluten free teriyaki sauce and salsa.  I did not have the the szechuan sauce, but I thought that might be too spicy for the girls anyways.  In my big, beautiful saute pan I put my can of drained garbanzo beans, 1/4 cup of the GF teriyaki sauce and about 1/4 cup of water.  I let this simmer for about 5 minutes.  Then I added the frozen brown rice and a tad more water.  I let this simmer for another 5 minutes.  Meanwhile, I found frozen pineapples and mangoes. I put those in a colander to let them thaw and sliced up the one cucumber left in the house.  I had a little mint and chopped that up.  I mixed the pineapple, mango, cucumber and handful of mint with the Trader Joe Salsa Verde.  This served as the salsa mix. I served the salsa on top of the brown rice and garbanzo beans.

I try not to use sugar, so I did leave out the sugar that was called for in the recipe.  With the teriyaki sauce and the frozen fruit, it was plenty sweet.

I always have certain staples in the house.  I proved to myself that with very little, I could make an interesting meal.

Results - I loved it.  Si said she would not try it, but later, finished her plate.  Ry and Chad said no thanks.  PB&J for them.  And, funny this was the first time I have seen Ry actually eat a PB&J, she usually does not like any form of nut butter!  Always changing taste buds.

Oh well.  IF you like it sweet, try this super easy dish.  Or spice it up as seen at Happy Herbivore.

A Citrus and Spice Easter

Nope - I do not do eggs for Easter.  You probably could have guessed that.  Chad was not up for trying any of the vegan quiches I showed him, so what to do?  We had another family coming over for lunch and I wanted to prepare a "fun" meal.  Nothing says fun more than a little citrus, spice and tequila, right?

I got my menu idea from two blog post I received last week as I was trying to decide what to prepare. 

The FOOD

Chipotle Citrus Superfood Tacos

I made the quinoa, salsa and tofu per the instructions.  We also made yellow rice and black beans and shrimp for those who weren't up for the SUPERFOODS.   (yes, meaning Chad)  We had corn and whole wheat tortillas, and slaw with a honey-lime dressing to go with the meal.  For appetizers I made my super easy bean dip with veggies and low fat tortilla chips.

The quinoa was so healthy, I felt like superwoman eating it.  It had kale, parsley, cilantro, hemp seeds, flax seeds and nutritional yeast.  I believe you could live off that meal forever!  I added a lot more lime juice than it called for, it was a little dry.  But when you put the avocado, mango, goji berry salsa on top, it was perfect.  The tofu turned out really well.  Despite the chipotle, it really was not all that spicy.  Truly this meal was superfood with quinoa, goji berries, kale, mango, avocado, hemp seeds, flax, simply outstanding.


The DRINKS

Pineapple Cilantro Serrano Cocktail
This was the PERFECT spring cocktail, light, refreshing with a little kick.  So good.  When muddling all the stuff together became too labor intensive, we made drinks with soda, pineapple juice, lime, cilantro and tequila - no muddling required.


Strawberry Mint Gazpacho - as a fun drink for the girls:

I made this strawberry gazpacho for the girls (the adults enjoyed it as well).  I put the soup in shot glasses to make it more festive and so hopefully it would not be as messy for the girls.

Stawberry Mint Gazpacho

• 1 pound organic strawberries (take half, cut into smaller pieces and set aside)
• 2 cups honeydew melon - cut into cubes
• 1 large cucumber - sliced
• 2 cups watermelon - cut into cubes
•  1 TB lime juice
• 1/2 cup fresh mint, chopped

Place all ingredients in the food processor except for half of the strawberries that were set aside.  Blend well, add the remaining strawberries, pulse a few times.  Chill for at least an hour before serving.

The DESSERT

Chocolate Rice Crispie Treats (of course, GF, VG)

• 2 TB Earths Best vegan buttery spread
• 2 TB almond butter
• 1/2 TB vanilla
• 1 10oz bag of vegan / GF marshmallows (I used Dandies brand found at Whole Foods)
• 4 cups Envirokidz Koala Crispies - founds at Whole Foods - VG/ GF

Heat Earth's Best  and almond butter in pan over medium heat until melted.  Then add marshmallows and vanilla.  Stir frequently until everything is well mixed and melted (get ready for a good arm workout) - add the rice crispies - keep stirring. I kept the heat on low as I was doing this, to keep the marshmallows soft.  Then spoon into a greased pan.  Let cool in the refrigerator for 1 - 2 hours before cutting.  You can cut them into squares or used cookie cutters to make shapes.  Remember to leave on the counter after you make your shapes.  They will get too hard if you return them to the refrigerator.
I put some in a pan and later cut into squares as seen above.  But with some of the mixture, while warm, I rolled into egg shapes for Easter, then let them "set" in the refrigerator.

Si and I thought these turned out great.  Ry informed us she no longer likes marshmallows.  Oh well!

 RESULT

Well, it looks like everyone had a good time to me:

One final thought - yes, I bucked tradition for an Easter meal, (as I always have), but why?  Two reasons - health reasons and for the benefit of animals.  I got this email this morning -  For some, it might be over the top, so be warned!

The Easter Hangover

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