Medical Proof

So, I have been doing a lot of studying lately-A LOT of studying and reading and I have so many thoughts bouncing around in my head that I really want to share with all of you.  And really, it's all about the medical proof of why you should make the change to a plant based diet.  There is so much proof out there, it is really just mind boggling to me that I haven't put two and two together until now.

I am sure you hear this everywhere out there, because I know I do (but then I'm also looking for it), that America is heading for a health disaster.  Our children may be the first generation to NOT outlive their parents.  And this is due to things like: heart disease, stroke, cancer, diabetes, obesity, and alzheimer's disease/dementia....all caused by our over processed, high fat, standard american diet.

Now I don't know about you, but these diseases all sound really scary to me....and yet, they are all preventable.  You don't have to experience any of these things if you choose not to.  I have pretty much every single one of those lurking in my family history charts.  I have always thought the chances were pretty dang high for me to come down with any number of those diseases.  Now I am beginning to be pretty confident that I won't because I am the only one in my family (aside from my brother and his wife, well done guys!!) who has decided to make a stand and make a change.

In cases like heart disease and stroke, these are in large part due to the amount of plaque that you have built up in your body.  Plaque is a waxy, fatty deposit that can build up in various parts of your body, including inside the arteries.  Once it builds up in the arteries, it can slow the flow of blood to the heart, cause a blood clot, cause something similar to a pimple and explode, sending the plaque to your heart causing a heart attack or to your brain causing a stroke.  (Obviously it's much more involved then that, but I'm no doctor, so I'll let you research that on your own.)

And where do you think this plaque comes from?  Animal proteins! Animal based products contain all the building blocks for heart disease: artery-clogging saturated fat, plaque-promoting dietary cholesterol, animal proteins raise cholesterol.

Plant based products do the opposite.  They discourage plaque build-up and promote the health of your artery lining because they contain healthy unsaturated fats, zero cholesterol (your body can make that on its own), friendly protein, and free radical-zapping antioxidants.  Not to mention that plants are nutritional powerhouses!

Do you know that in early 1900's, cardiovascular disease wasn't even in the top ten causes of death?!  Then by the time we reached 2007 more then 3,000 people were dying from heart disease EVERY SINGLE DAY!

And then there is cancer.  I am pretty positive that every single one of us has been effected by cancer in one way or another.  I know quite a few people that have lost the fight with cancer and several others that are currently fighting it.  It's a scary, ugly disease.  Now, I am no doctor, but in all this reading I've been doing I have found SEVERAL doctors studies about animal protein creating an ideal environment for cancer to thrive.  Meat protein creates an acidic environment that is also a breeding ground for cancer cells and growth hormones.  Not to mention the fact that meat and dairy products have very little fiber, which stalls the fecal matter in the colon for long periods of time which in turn can contribute to colon cancer.

Plant proteins practically repel cancer because, unlike meat which creates an acidic environment, plant proteins are alkaline making it almost impossible for cancer cells to take root and prosper.  I know about alkaline.  I grew up on the shore of Utah Lake.  We couldn't get ANYTHING to grow due to all the alkaline in the soil.

There is so much more I could talk to you about right now...I'll save that for another post.  But despite all the evidence that exists out there, America (I pick on America because that's where all the studies I read come from, but any western society is likely at the same risk) has yet to hear and fully digest the plant based message.  Because we have grown up in a society that is all about fast, cheap, and easy, people are afraid to embrace something that is new and different.

For a lot of people (I was one of these) plants are this unknown world that they don't know much about.  It can be scary to consider that you won't have any of your "normal" foods to eat, but once you dive in and give it a try, you will be amazed at the world you will discover.

And there is part of my soap box.  I've got so much more to come!

Do something FUN to stay fit!!

When it comes to being fit and staying healthy, a healthy diet is only one part of the equation.  You also have got to be active and break a sweat.
 
I don't know many people who are content with doing the exact same thing day in and day out.  Even though I'm sure they are out there.  The best way to do it is to make it fun!  Change things up a little bit.  Throw in extremes and get wild and crazy.  (It really is OK to do just that.)  :)

This is the rut that I have been in and I have been craving something exciting to do.  Then I found the Warrior Dash!  Oh. My. Goodness!!  This was so much fun!  I was able to twist my husbands arm enough to join with me (he's so good to support me in all my craziness!) and we had so much fun!

I was really nervous because I have never in my life done anything even remotely close to this before.  They have you sign a waiver before you run the race and it was the first time in my life that I signed a paper that said, "I'm aware I could lose my life."  I have two little ones to think about, so I walk on the cautious side of life these days, so that was slightly unnerving.  But the race was WAY easier and not nearly as extreme as I thought it would be.  I'm not even sore....which I'm a little bummed about.  DARN!!  (I actually really love that sore feeling after a good workout!) 

We will certainly be doing this again.  And I would encourage any and all of you to jump in and do the same.  This is a great way to mix things up and keep your fitness exciting!  Below you will find links to nationwide races that travel the country.  The Warrior Dash is one of those.  Check the links to see if one of these races is happening in your neck of the woods anytime soon.  You won't regret it!

I think I was a little too worried about all the laundry...so I kept the mud minimal. 

My warrior husband!! 

Here are the three races that are on my goal list for the summer.  I can't wait to do another one.  If any of you out there are crazy enough to come and join me, we can make it a party!!

Warrior Dash

Foam Fest

The Color Run

Kale and Avocado Salad

I am not a huge kale fan.  Or at least I haven't been.  This salad may well be the beginning of a change for me.

I know that kale is super healthy and one of those super foods that are just oh so good for you, but that bitter taste is so hard to get past!  Sometimes even throwing it into a smoothie or juice can't even mask that flavor.

Today I consider myself to be one of the luckiest girls around.  While shopping at the health food store I picked up a bunch of kale and was throwing it into a bag and a lady asked me what I do with my kale.  I told her juices, smoothies, but that I'd like to learn how to do something savory with it.  Well, this lady introduced me to a miraculous way of eating kale.  Apparently the trick to eating kale is all about loving it properly.  See kale likes to have a good massage...just like the rest of us, makes sense, right?!  So when making this salad the more you handle it and break those leaves the sweeter it becomes.  And boy, did it become sweet!

OK, so here is what you do:

Kale and Avocado Salad

1 bunch of kale
1 avocado
juice from one lime
garlic powder
dried onion flakes
cumin
salt
pepper

Take your kale and wash it, then break the leafy bits away from the stem.  It actually pulls away from the stem very easily.  Once it's all in the bowl get your hands in there and just start massaging it and tearing it apart.  Next add in your avocado-sliced, lime juice and your seasonings (and if you want, add in a little spinach) and then keep massaging it with your hands.  That avocado becomes like your salad dressing so mix it in there really well.  Then grab a fork and start eating and enjoy!  Hopefully you'll be just as shocked as I was about the flavor of this.    

Tired and boring and stuck in a rut?!

Have you ever felt like you're stuck in a rut?  I mean with your diet, do you find that you use the same recipes over and over and over and over again?  I totally get this way all the time.  And the other day I was reading on one of my whole-food-plant-strong blogs (I think it was Dr. Esselstyns blog) and he said that instead of considering your "rut" to be a step backward, look at it as progress.  Look at where you are today verses where you were a year ago. 

For me I know this is totally true.  My rut and my boring recipes that I am using over and over and over again are a far cry healthier then where we were a year ago.  It can be a challenge to eat healthy, but it's so possible and SOOOOO doable!!  Seriously, if I can do it, YOU CAN TOO!!  Tonight I ate a kale salad and actually enjoyed it!  (I'll be sharing that delicious recipe with you tomorrow, so stay tuned!!)  A year ago, seriously, forget about kale.  I wouldn't touch that stuff with a ten foot pole and tonight I had a second helping of the stuff!  Now that is what I consider progress. 

I may have my boring recipes, but you know what, I am learning.  And this learning process, I hope, is a long road.  I really want this to be a life long journey, something that my kids really can watch and learn from as well.  I love that my kids know what tofu and sushi are.  I love that they can name almost all the vegetables in the produce section, and I love that they love to carve the avocado from the peel.  No, they don't actually eat most of it, but they at least are becoming familiar with it and the day will hopefully come that they will dig in as well. 

Yes, she actually eats broccoli too.  Miracles do happen!

Tonight though, my daughter, who is INCREDIBLY picky, (seriously, I have never EVER seen a child this picky) actually ate tofu nuggets (like chicken nuggets but with tofu, recipe coming soon)!  This is a HUGE victory!  I can't even begin to tell you how excited that made me.  It's been a long road with her...but that's a different story altogether.  This is a long learning road and we are all taking it together. 


Don't forget that changing to a healthier lifestyle is all about learning and growing and adapting.  This isn't some overnight quick fix or fast weight loss program, this is a lifestyle change to a healthier, cancer free, heart attack proof future.  That's our goal, that's our aim, and that's where we will go.  There will certainly be ruts along the way.  We will all find ourselves stuck in a rut with boring recipes, but don't forget when you hit those ruts, take a look at how far you've come.  That's a big deal.  You may not be where you want to be, but with each rut, you're one rut closer to getting there!  :)  Keep up the good work!

Do you tofu?

How do you feel about tofu?  I used to think.........hmmm.....no, actually, I never used to the think about tofu.  Ever.  Not ever.  Because you see, in my mind, tofu was this health food non-sense fluff food that belonged with hippies and weirdo health junkies.

Well, I am not HAPPY to say, I have joined those ranks.  :)

I have learned to love tofu and will happily be grouped in with hippies and weirdo health junkies!

And I'm quite proud to be able to say that, in fact.

But how in the world do you prepare tofu?  Does it scare you to think about trying to incorporate it into your families weekly diet?  How do you flavor it?  Will your kids actually eat it?  And how in the world can you prevent it from being so dang mushy?!

These are all the questions I used to ask myself.  I was afraid of it.  I knew that there was a whole bunch of things that you could make with tofu and that you could put tofu in, but seriously?  How do you do it?!

Today I am going to share with you a sure-fire way to get a great batch of tofu to pop in your mouth and actually ENJOY!  Believe me this has come about by a whole-lotta trial and error.  I have made some real doozies, you can ask my husband, he is kind of my guinea pig.  He really does NOT like tofu.  He can't stand the idea of it.  So I know that if I make a tofu dish that he will actually eat, I've been successful.  And this tutorial I'm about to share with you is a sure fire win every single time.  He has actually even complimented me on it before too.  HUGE WIN!!

Because here's the thing about tofu, it's basically a blank canvas.  And I think it's largely misunderstood among the food groups.  You can take it and keep it as it is, but that's like eating meat without first marinading or seasoning it (*GASP* What?  She's talking about eating meat on a vegan blog?!?!).  And how many of you have actually done that...willingly?  Tofu can be so awesome!  You just have to know how to prepare it properly. 

And here is another huge bonus before we get to our tutorial, it's super cheap!!  You can get a block (that is always more then enough to feed my family of 4) for less then $2!  I personally think that is very awesome.

Alright, so let's get on with this already.  Here is how you make delicious, non-mushy, tofu your whole family will enjoy.

First you want to buy a package of tofu at the store.  I should look something like this:

Next, when you get home, drain it and take it out of the packaging and place it on your cutting board.

Then you want to cut it into 1/4" slices.  About like this:

 The thinner the slices are the less of a chance you will have of it being mushy.  I have found 1/4" slices to be about perfect.

Then take each slice and cut it into two squares and then four triangles, like this:

 Granted, it doesn't have to be triangles, you can do whatever shape you prefer, this just looks nice.

 Then you want to place them all on your griddle or frying pan.  You can do use a light spray so they don't stick to the pan or you can leave that step out.  It's up to you.  I've done it both ways and there isn't a huge difference.  Just make sure they aren't touching.  Leave some space between them.  And you want to "fry" them on the lowest temperature your griddle/frying pan can do.  Mine pre-heats to 200 degrees so I just use that.  And then you just leave them for a while probably about 5-7 minutes on each side.  While they are cooking gently take your spatula and press down on them squeezing out even more water.  

The reason why you do it on the lowest temperature for so long is to get all that moisture out.  You run into trouble when you don't get it all out.  That's when it gets mushy and soggy or just falls apart.  They should end up looking like this when you flip them over:

Once that is done you can flavor and marinade anyway you'd like.  I have used store bought, bottled marinades, homemade marinades, and all kinds of seasonings.  I do like to use a nice wet, juicy marinade because you did just squeeze all the moisture out of your tofu so adding some back in with your flavor is not a bad idea.  Last night we paired ours with quinoa and broccoli and it was a hit!  Enjoy!

I'll be sharing some more great tofu recipes, recipes to actually give kick in the pants flavor to your new discovery in tofu, in the coming days ahead.  Stay tuned!

Your Stories: Melissa Brannin

Tonight is the beginning of what I hope is a whole series of posts.  A series I am calling "Your Stories." I want to hear from you.  I want to hear your stories.  I want to know what brought you to the point where you started your journey to a healthier lifestyle.  Because you all inspire me and keep me going.  Hearing your stories gets me excited and helps me know that I am not alone.  Because we aren't alone!  We are all in this together.  If you'd like to participate and share your story (which I hope you will) shoot me an email at: kimthehealthnut at gmail dot com.

So tonight I will introduce you to a good friend of mine named Melissa.  You might recognize her.  This is the same Melissa I introduced you to back in January as she started her 30 day vegan challenge.  I'm happy to report that she's made it to 30 days AND BEYOND!!!  Read her story below:

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Hey there.  My name is Melissa, I'm a 28 year old folk singer in Northern Virginia.  I love meat.  I love chicken.  I love ham.  But, I tell you what, I love fruit!  I love broccoli!  I love fresh juice!  And I've learned so much in the last 62 days of being vegan.

I got married a year and a half ago.  I dieted pretty hard before my wedding (don't we all), and looked great on my wedding day, but really burned out.  After that, I took life real, real easy.  I'm talkin' 20 lbs easy!  Woo, and it was delicious!  But not so attractive.

As the last year wore on, physically, I felt worse and worse.  A combination of not working out and not eating the best was taking its toll on my energy levels, my sleep patterns, my confidence, and my happiness.  Don't get me wrong, life is/was great, but I was being lazy.  I felt myself getting more dependent (or addicted) on sweets, baked goodies, fatty food, and making more and more exceptions.  Then, the Holidays.  Oh, gravy.  By the end of December, I felt like garbage and needed a big change.

Sometime last fall I saw "Fat, Sick, and Nearly Dead" and loved it!  If you haven't seen it, you should watch it.  Its a documentary about juicing.  I've always loved fresh juice, but never had a juicer.  My interest was piqued and in November/December I started watching every food related documentary on Netflicks.  (Check Kim's blog for a pretty thorough list of some great documentaries.)  The opinions and evidence presented in the documentaries was very compelling, so at the end of December I decided to commit to a plant-based whole-grain diet, mostly based on "Forks Over Knives".  I figured that if I was going to make a change--reverse my bad habits in a sustainable way--that change would have to be fairly extreme and totally complete.   I gave myself a 30 Day Vegan Challenge.  I needed to "reboot"--wipe the slate clean and start again.  My husband bought me a juicer for Christmas.  I started exercising 4-5 times a week, and let my husband finish all of the meat/eggs/dairy in our refrigerator.

I made it the full 30 days without a hitch.  As I type this, I have been vegan for over 60 days.  Here's the breakdown of what I learned along the way:

Juicing:  I am not a coffee drinker, but the way that people describe the effects of coffee sound like how I would describe my reaction to fresh juice.  I feel a jolt from juice!  I "pep" up, wake up, and brighten up.  It energizes me and gets me ready for the day, so I usually juice in the morning.  It is such a great way to jump-start your veggie (vitamins and minerals) intake, and I'm getting addicted to it!

 Grocery Shopping:  At first, shopping was hard.  I didn't know what to buy and I didn't know what to do with the new things I bought.  Those first few trips took a lot of patience, and a good window of time.  I shop at the same organic food market all the time, so now (after 2 months) I can walk through, grab all the stuff I need and get out of there in 20 minutes.  I actually spend less time shopping now, because I only ever go to the produce section!

 Meal Planning:  When I started, I'd search for recipes online, skim through about 6-10 and chose the one that sounded the most appealing.  I cooked it, and my husband I ate it.  Sometimes it was great, a few times it was amazing, and a few times it was awful.  But that's how it goes.  Now, I realize that my situation (only needing to satisfy myself and a superbly amicable husband) is different from the situations of most women my age, what with all of your babies and all.  For me, with this lifestyle change, my situation was a blessing; it would probably be more difficult with kids around the table.  One thing I learned for sure: there are recipes that everyone will like.  It might take some time and patience to find them, but when you do, you add it to the playlist.  When we found "our favorite" new dish, we ate it 5 times in 3 weeks and LOVED it.  Fruits and veggies are delicious and I believe in that power.

Exercise and Energy:  If we want results (perceivable improvements and the accomplishment of goals) we know we have to exercise.  I started back into my exercise routine (which I am no stranger too, but relinquished for over a year), which includes jogging, weight training, P90X and other workout videos, and activities like basketball, racquetball, and yoga.  I can’t distinguish whether the results I’ve experienced have come more from the changes in my diet or increased amount of exercise, but I know that both aspects are crucial when it comes to results. (Those results include, but are not limited too, increased energy, better overall mood, increased vitality, improved motivation, better sleeping/waking, weight loss (almost 10 lbs!!), improved strength and endurance, decreased sugar cravings, increased confidence in my ability to do HARD things, etc.)      Exercise is hard.  Plain and simple.  Its either hard and you love it or hard and you hate it, but it is hard for everyone.  Its hard when you start, and its hard when you get better.  As adults, we don’t like to do hard things—we study hard, we work hard, we raise families, have complex problems, and it is all-to-easy to not do one more self-imposed hard thing.  Exercise can be a paradox; if we do it, it is hard, but it can make our lives easier by making us healthier and feel better.  If we don’t do it, we take the easy way, but our lives are soon made harder by decreased health and feelings of well-being.  It was easy to forget how good and sustaining exercise was for me after I stopped doing it, but it took only a few months to suffer from the consequences, and for those consequences to compound until I felt really terrible.  I am so much happier now doing the HARD thing with a forward-looking attitude.

Husband and family:  I am quite a lucky girl.  My husband is a peach pie, and fully supported my decision to pursue a goal that would make me happy.  I have a part-time job, and he works full-time, so I almost always cook our meals.  He always eats what I cook.  When he cooks for himself, he eats like a 12 year old (bread/quesadilla/chips with cheese on top in the microwave—he would live on this, and has).  So, most of the time, anything I cook for him would be better than what he would make for himself.  He has supported me 100% and has been willing to try everything I make.  I also have allowed him whatever he wants to eat, he just has to go out of his way to get it.  If he wants a big juicy burger, he can have one, etc.  However, because he’s so awesome, he feels guilty “cheating” when I’m “being so good”.  Win for us both!

The bottom line is this: a vegan diet isn’t nearly as hard or inconvenient as I thought it would be.  The food I eat is delicious, satisfying, and healthy.  I am always learning, and am far more open to new things and new experiences that are having a positive impact on my life.   Accomplishing a 30 Day goal was much easier than I thought it would be, and the last 30 days have wizzed by.  I have no intention of reverting to my old habits.  I am excited to see how my body and my mind continue to change, adapt, and improve.  It has been a grand experiment—one I would recommend to ANYONE.

To read about my journey in more detail, including recipes I tried and my experiences along the way, visit my blog at http://melissabranin.blogspot.com

Low Carb dieting

I've said this before and I'll say it again, I am certainly no expert on this diet and health thing.  Everything that I know I have learned by trial and error and by doing a lot of reading...but mostly trial and error.  Which is why I started this blog to hopefully save you from the same mistakes I have made for so long. 

I am sure that many of you have heard it said that carbs (carbohydrates) make you fat.  Eating too many will cause your body to pack on the pounds.  I have certainly been one to buy into this.  And I'll share with you my experience. 

See I got to the point that I was afraid to eat any carbs, I put myself on a strict low-carb diet...because I thought that that was how you really melted off those pounds.  Well, it did.  I certainly lost the bulk of my weight when I stopped eating all that bread and pasta.  Not that I was eating a lot to begin with, but staying away from it all together made me feel like that was how I was dropping so much weight and feeling so great. 

Well, after a year and a half of this, I am discovering just how important carbs are in your diet.  You need carbs for all that proper body function.  Lets just say that my digestive system was malfunctioning, serious stomach cramps, and I couldn't figure out why.  I went to see my doctor and he was as baffled as I was.  (Which is never a good sign.)  So I started thinking, "Great!  All this time and effort put into preventing cancer, and now I've got it."  (Because as humans, we naturally assume the worst, right?!  No, I do NOT have cancer.) 

I tried everything to get things back on track and stop my stomach from cramping every single morning.  I ate even healthier than I already was.  I went to eating strictly raw vegetables and a bit of fruit and nothing else only to have it worsen.  I tried eating greasy fatty foods and still the cramping.  So after all this I decided to heck with it all, I'm just going to eat whatever I want.  So I started indulging in carbs again.  (I totally forgot just how glorious they are!!)  Sandwiches, pastas, breads, OH MY!!  I added it all back in.  (In case you are wondering, I only slightly slipped from the plant based diet.  I only slipped cheese in here and there and in very small portions.  I still try and keep things healthy and whole food.) 

And to my surprise, the cramping stopped and things are just working right!  What?!  You mean to say carbs are actually good?!  There is a reason why grains are at the bottom of the food pyramid and the largest section.  So why are we so obsessed with low carb dieting?  Does it really help with weight loss? 

Well, yes, in my case I say yes.  Since I've added them back in I have gone back up a couple of pounds.  But I figure I'm going to take those few pounds for now and learn a serious lesson here.  It's important for us to listen to our bodies and treat them accordingly.  There is a time and a season for this low carb thing.  I personally do not think it is healthy long term, but in small spurts I do believe it will help you drop those unwanted pounds.  The day will come that I will jump back on that band wagon, but for now, I'm going to enjoy this fresh out of the oven home made bread.  :) 

Now I have no science to back this up, this is purely and completely my own lesson I've just come through, if any of you know more about the science of it, I'd love to hear it.