Add some color to your plate!

After another 'vacation' from blog posting, I'm back! And just in time, because it is (almost) spring - which can only mean one thing: Summer will be here before we know it! And THAT means flip flops, tank tops, short shorts, and summer dresses - so if you haven't started already, it's time to shed the winter jackets and the winter pounds!

You actually don't have to know a ton about nutrition, calorie content, good vs. bad fats, grams of protein, etc. to eat and be healthy - in some ways it is easier than you think. One good rule I like: The more color, the better!

Sure, it's delicious - but not so nutritional.

It is not a coincidence that food having superior nutritional value for us is far more colorful than those foods that are not. (Just to clarify - I'm not talking about artificial foods  here - we all know that Fanta comes in some bright fun colors, but let's be honest, it's not good for the body).

As such, if you're trying to eat healthier, it can be as simple as adding more color to your plate! For example, skip the brown potatoes and white rice, and instead go for baked beet root or yellow squash!

My favorite super foods are full of color: Seaweed, red and yellow bell peppers, olives, blackberries, sharon fruit, grapefruit, parsley, kale, and cherries!

Delicious, nutritional, and so colorful!

Lots of nutritional  value…	Not so much nutritional value…(if any)
(lots of color!)	(not so much color…)
Bell peppers	Potatoes
Spinach	Rice
Tomatoes	Bread
Carrots	Cabbage
Kiwi (peeled)	Pasta
Oranges	Fried foods (e.g. French fries, tempura)
Avocados	Cheese
Corn	Popcorn
black/blue/raspberries

Enough with the peanut butter!



Ok, ok, i'm officially tired of people saying that peanut butter is a healthy food choice - and now i'm going to set the record straight: It's not.

Do I love peanut butter? Yes. Did I grow up (healthy) on a steady diet of peanut butter and jelly lunches? Yes. And in very rare occassions, do I allow myself to indulge and eat it straight out of the jar? I plead the fifth. Is peanut butter good for me? No.

Let's start with the basics: Peanuts are not a nut, they're a legume. That's right, they deceivingly look like nuts and seem to sneak their way into all those mixed bags of nuts - but they are indeed NOT a nut. Don't believe me? Check the Peanut Institute: http://www.peanut-institute.org/peanut-facts/
(Yes, there is a Peanut Institute - i was surprised too).



SOMETIMES. But definitely not on a
regular basis!



But the real problem is not that peanuts are a legume, but rather that they grow with a carcinogenic mold called Aflatoxin - and yes, this mold is contained even in organic peanuts. The mold continues to grow as they are shipped and sitting on grocery store shelves. Do you think your body really wants to ingest a fungus like aflatoxin? The US Food and Drug Association (FDA) has actually established "action levels" for aflatoxin present in food - so as to protect human and animal health. Any food substance that requires the FDA to monitor the mold content is not going in my body.



Sorry, but apples and peanut butter are NOT my
idea of a healthy snack - the apples spikes blood
sugar, while the body expends a great deal of energy
trying to digest the peanut butter...

But wait - there is an even bigger problem with the peanut: It contains lectins which have inflammatory and atherogenic* properties, and which are extremely difficult on your digestive track (they are immune to digestive enzymes). In fact, this is the overall problem with lectins from grains (most notably wheat) and legumes (including soy), that are shown to have significant GI toxicity for people, and are the foods that are most commonly shown to produce digestive diseases in the body. The truth is, as one of the most mucus-forming and difficult to digest foods, your body expends a great deal of energy simply trying to digest peanuts and peanut butter.

*This means it creates an accumulation and swelling of artery walls - containing lipids (cholesterol and fatty acids - yum!).

Still not convinced? Check the nutrition labels; most peanut-butters - even the "healthy" ones - have sugar, salt, and hydrogenated oils. By the way, your body cannot process hydrogenated oils, so once it goes in it...well, your guess is as good as mine. Finally, peanut butter is incredibly calorie dense - with approximately 190 calories in just 2 tablespoons. I don't know about you, but most people do not eat just 2 tablespoons.

But hope is not lost! There are a ton of other delicious peanut butter alternatives - my favorite being almond butter! Try the following:

• Almond butter
• Sunbutter
• Coconut butter (when mixing it in things -likes shakes and pancakes)
• Macademia nut butter
• Pistachio nut butter

Life as a Vegan - Almost there...

Food Envy: Happens when you
go Vegan for three weeks and your
loving boyfriend makes eggs, bacon,
and sausage for dinner...

And without even noticing, nearly three weeks of Vegan-eating have flown by. When I first started my Vegan diet, I assumed that by the second week I would be suffering from food envy and meat withdrawls, but that wasn't the case at all. Actually, I found that as the days go by, eating Vegan has become easier - the fewer food options I have, the less complicated it becomes to decide.

Am I tired of tofu yet? NO! I have discovered so many deliciously marinated tofu options. That said, I still struggle with beans - I just don't think they will ever be "my thing".

Lifetime challenge? Keeping the variety...

I have noticed something else about myself: No matter what my diet looks like, I seem to default (quickly) to eating the same things consistently (I get bored easily - just not with food!). In the case of being Vegan, I frequently use protein shakes to supplement my protein-intake - which is easy and convenient, especially with a busy schedule, but not optimal. If I were to make going Vegan a permanent lifestyle change, I would have to find a way to do less protein shakes, and more alternative sources of protein. (...and yes, learn to love the bean).

I miss meat...but not enough to wear it.

Now that I am half-way through Week 3, I can honestly say that I STILL feel great! I'm already an energetic person, but I have even more energy now - which is especially helpful during my early morning workouts! Also, despite dry and cold weather here in Denmark, my skin is healthy and shiny. And although weight-loss was not the goal, I did lose nearly 4 pounds in this short amount of time.

And now, (part-Vegan) Vacation...!

And tomorrow i'm off to Thailand, with three days left of my 3-Week Vegan challenge! With all the delicious veggie and tofu stir frys, I don't imagine it will be hard to stay Vegan on the first part of our trip. I even ordered a Vegan meal for the long flight there!

What will be my first meat-again meal?...I will report back.

Life as a Vegan - One week down!

Well, i've successfully completed 7 days of being Vegan - and it is going great! I have a lot of energy these days - no need for coffee! That said, there are some notable challenges:

Challenge 1: Getting enough protein

 The protein sources I am turning to during my Vegan journey don't necessarily pack as much protein as what i'm used to - such as egg whites. I have to be careful that i'm not eating too many fruits and vegetables, and missing out on the muscle-building material my body needs, especially after training each day.

All good sources of protein!

Challenge 2: Beans

Prior to this Vegan challenge, I never ate beans; they were just not a part of my regular diet. I have nothing against beans, they've just never really make it in my grocery basket. That said, i've made a conscious effort to eat more legumes (protein) - and my stomach does not like it. I already have a pretty sensitive stomach, and legumes of any kind seem to add to the problem. Even so, it could also be my body reacting to foods that it is not used to processing - so, although there are so many other vegan-friendly things i'd rather be eating, i will still try to get those beans down.

Challenge 3: Keeping those carbs in check!

With fewer food (protein) options, there can be a tendency to eat more carbohydrates. This is a common problem with Vegans - especially those who have just started going vegan - and i myself have noticed an increase in my carbohydrates intake. That said, i'm aware of it and am making sure that the carbohydrates i eat are good ones!

Don't fall into the bagel trap!

Vegan Dish of the Day: Curried Tomato Lentil Soup (Shorba Addis)

Ingredients: 

1/2 yellow onion, diced
1 small carrot, diced
1 teaspoon freshly grated ginger
3 cloves garlic, minced
1 tablespoon curry powder
2 1/2 cups vegetable broth
1/4 cup tomato paste
1/4 cup brown or green lentils
1 Yukon Gold potato, diced

Directions: Over medium-high heat, sauté the onion until it is brown. Reduce the heat to medium. Add the carrot, ginger, garlic, curry powder, and fenugreek, sautéing them for about 1 minute. Add the veggie broth and tomato paste, stirring until the tomato paste is thoroughly combined with the broth. Bring the soup to a simmer. Add the lentils and stir. Once the soup comes back to a simmer, cover the pot and reduce the heat to low. Cook the soup for 20 minutes. Add the potato and orzo; cook the soup, covered, for 5 more minutes.

Life as a Vegan - Days 2 & 3

Day 2 was fantastic! I woke up feeling much better and hit the gym right away for a good, long workout. My loving boyfriend showed his support for my Vegan quest with the following:

Vegan dish of the day: Veggie and tofu stir fry
Ingredients:

• 4 or 5 mushrooms (sliced)
• 1 bell pepper (sliced)
• 1 medium onion (sliced)
• Tofu - regular or marinated (80-100g - careful here, tofu is calorie-dense - cut into little chunks)
• 2-3 cloves garlic (chopped finely)
• 1 fresh chili pepper
• 1 tablespoon virgin olive oil

Directions: Heat up the oil in the pan, sauté the garlic until golden brown; throw in the onions for 2 minutes; add in bell peppers and mushrooms - sauté for 5 minutes or so, letting the water from the mushrooms come out and evaporate. Finally, add the tofu and sauté for 2-3 more minutes. Viola! 

Chef Rune's veggie & tofu stir fry - YUM!

I finished Day 2 with 20g of raw dark chocolate - which doesn't taste exactly like 'regular' dark chocolate, but isn't all that bad :)

Day 3 was a semi-Vegan day. As I noted in my initial Going Vegan post, there are two exceptions to my Vegan lifestyle over the next 3 weeks, and last night was one of them: Date night! My boyfriend and I went and had tapas (very un-vegan) - we had already planned the evening a while ago, and I didn't want my new Vegan challenge to get in the way of that. If i've learned anything in the past few years, it is that diet and exercise -as important as they are - should not get in the way of having fun and spending quality time with loved ones. So I was super vegan all day long - took the night off - and today, i'm back on track with my Veganism!

Life as a Vegan - Day 1

It's been a rough day. Normally the first few days of any completely new diet are easy for me, but I woke up this morning and was completely congested, and my sore throat was still sore. As one who absolutely detests when sick people go to the gym (which is probably why IM sick now!), I hung up my gym bag, turned off my alarm, and crawled back into bed. So much for hoping it was just a 48 hour cold (...do those really exist anyhow?).

The only time I mustered enough motivation to venture outside today (in the rain, of course), was to go pick up some Vegan supplies for the coming weeks;

Here is what I got:

Sun Warrior Raw Vegan vanilla
protein powder

• Sun Warrior Raw Vegan (dairy-free, gluten-free) vanilla protein powder
• This is a great source of (almost) pure protein! And I bet you're thinking it doesn't taste very good, but it is actually not that bad!
• Elderberry juice 
• This is to nurse my sore throat and stuffy nose - and I have to be honest, it doesn't taste as good as I thought it would :(.
• Udo's Choice Adult's Blend Probiotika
• I've been using this for a while, as it is excellent for digestion and intestinal health. I usually take one pill after my evening meal, and my tummy stays happy!
• Aurion Gluten-free porridge
• I've also been eating this for a while - it's delicious! I get bored with oatmeal, so it is good to switch it up with this one. Plus, it is an excellent source of protein and fiber!
• Linseeds (Flax seeds)



Udo's Choice Adult's Blend
Probiotika

• These are loaded with fiber and omega-3 fatty acids - to be sprinkled on my salads or morning oatmeal/porridge!

• Pumpkin seeds
• Pumpkin seeds contain a great deal of zinc, vitamin E, and other antioxidants. I plan on using these to keep my meals interesting.
• Almond butter
• A great source of protein, antioxidants, fiber, and mono-saturated fats. It is a great alternative to peanut butter 
• Raw dark chocolate
• I found Vegan chocolate!!

My Vegan starter kit (tofu not pictured :))!

21 Days of Vegan

It's that time again! My restless inner self is calling for another change, and after stumbling upon the Netflix documentary Vegucated, i've decided to go Vegan for 21 days. Last time I went 'Raw', the results were fantastic, leading to some permanent dietary changes. As a nutritionist, and out of sheer curiosity, i've tried almost every diet in the books (even the "Lemonade Diet" - and no, I do not recommend it) - but i've never gone vegan... until now.

As an enthusiastic lover of chicken and chocolate - two central staples of my weekly (everyday?) diet, this new challenge of mine will test my will-power to say the least. Aside from the moral reasons Vegans have for their lifestyle, there are a number of health benefits associated with this plant-based diet.

Health benefits associated with a Vegan diet include:

• Vegans have a lower risk of developing the following:
• Heart disease
• Various cancers 
• Diabetes
• Obesity
• Hypertension (high blood pressure).
• Lower cholesterol
• Healthier skin, hair, and nails
• More energy
• And a longer life (among others)!

Ok, so how hard can it really be? Well, here are the rules...

How to be a vegan (at least in the dietary sense):

• No meat (yes, this is the obvious one - and probably the most difficult for me!)
• No dairy (no prob - i'm lactose intolerant, so my dairy intake is quite low to begin with)
• No eggs (geeez, first no meat and now this?! Egg whites are a part of my daily protein fix!)
• No sugar/honey (... i don't really get this one, but ok, i think i'll survive)
• No meat (yes, we're listing this one again because it is so difficult to accept, we need to hear it twice...)

And by "chikin", they mean "tofu"

There are 2 notable (pre-planned) exceptions to the next 21 days:

1) I have a tapas date night planned with my boyfriend in 2 days - it's important that I don't let my diet and fitness get in the way of romance and quality time with the one I love!

2) New Years Eve sushi night! We've planned to ring in 2013 with some friends and some sushi :)

What is probably going to be the most difficult for me over the next 3 weeks?

mmmmm chicken, i'll miss you!

• Chicken, chicken, chicken. Anyone who knows me knows that i loves me some chicken - especially my boyfriend's chicken (he's quite the chef!)... i will have to remind myself it's only 3 weeks!
• Eggs. I love egg white omelettes and I love scrambled eggs (when I have time to make them!).
• Chocolate. Most chocolate contains some sort of milk product (and sugar), making it off limits for the purposes of my little vegan experiment. That said, first thing tomorrow i'm on the hunt for dairy-free, whey-free, and casino-free chocolate (yum?)...

Finally, I feel a cold coming on - my throat is a bit sore, i'm getting a bit stuffy, and i feel as i'm teetering on the edge of a full-on flu... that said, this vegan thing can go one of two ways for me: 1) I get really sick, and this whole vegan thing gets that much harder; OR 2) Completely changing my diet shocks my body into recovering quickly and not getting worse!

Stay tuned - i'm not above sharing all my dietary frustrations over the next 3 weeks, no matter how hormonal chocolate deprivation makes me!

...Said the American girl living in a diary nation...