Watch Rips interview on CBS:
http://www.cbsnews.com/video/watch/?id=50146788n
Tuesday, May 14, 2013
Go Buy My Beef With Meat!
Are you contemplating going Plant-Strong but you have a lot of questions? Here's a book with answers 'My Beef with Meat'. I am excited to get this book in my hands. I read Rip's first book 'The Engine 2 Diet', followed the diet and lost 20 pounds in 45 days. The crazy thing is my goal was to lose 10 pounds and I lost double. I am in the best shape of my life! Yep, a 35+ mom of 3 kids that are 5 years old and under is one fit mama! You can be in the best shape ever too. Go Plant-Strong!!!
Watch Rips interview on CBS:
http://www.cbsnews.com/video/watch/?id=50146788n
Watch Rips interview on CBS:
http://www.cbsnews.com/video/watch/?id=50146788n
The Truth About Protein
The truth about protein... Please, read all info & share!
One of the most common misconceptions is that one must eat animal products, such as meat, eggs and dairy, in order to get protein. If you are eating a plant food diet, you're probably used to non-vegetarians asking you where do you get your protein on a plant based diet.
Even though this myth has been debunked, many people still believe they ''need'' animal protein.
People, especially athletes and bodybuilders, are often told that they need enormous amounts of dietary protein, in order to build muscles, which is a myth. What they actually need is more calories and growth hormone, not tons of dietary protein. Amazingly, animal products inhibit GH secretion, which is why many meat eating athletes and bodybuilders have to take synthetic GH or steroids. Many plant foods, on the other hand, can help increase GH secretion, so it's still easier for a vegetarian to get big muscles, without taking synthetic GH and steroids.
Animal products also increase cortisol levels, leading to hypercortisolism, and cortisol is known to decreases amino acid uptake by muscle tissue, and inhibits protein synthesis.
People think that just because animal products contain a lot of protein, they are good for building muscles, but they are not. In fact, lots of athletes eat way too much animal protein, which leads to bone and muscle loss, as well as kidney problems, because it's just too acidic for the human body. It's a well-known fact that bone and muscle loss and kidney problems are very common among non-vegetarian athletes and bodybuilders.
Athletes and bodybuilders only need a bit more protein than the average human, but nowhere near as much as 300-500 g protein a day, as many people believe. The average human only needs 10% protein, and consuming more than 25% protein a day is very unhealthy.
Eating high quality plant based protein and strength training are obviously much easier and healthier ways to build muscles.
As a matter of fact, we have zero dietary requirements for animal protein. Animal protein is one of the worst things a human could eat. Animal protein is also the main cause of cancer and osteoporosis. For more info on animal protein and cancer, watch the Forks Over Knives documentary (http://www.tudou.com/programs/view/NCvziUb2ciY) and read The China Study.
In addition, high-protein diets, in general, cause premature aging, disease and shorter lifespans in humans and other animals, so I would not recommend anyone to eat a lot of protein. High-carb / low-protein raw fruitarian / vegetarian diets, on the other hand, are associated with health and longevity.
Most people probably don't know it yet, but it's hard not to get enough protein, no matter what diet you follow. Protein is in everything, even in fruits. If you follow nutrient rich diets, it's impossible not to get your protein. In fact, most of us who follow plant based diets get even more protein than recommended.
It's actually very easy to get your protein, as long as you are getting enough calories. Technically, there is no such thing as ''protein deficiency'', and protein intake can only be low if you don't get enough calories. If you get 1500-2000 to 3000-4000 calories a day, depending on how active you are, you will not suffer from ''protein deficiency'', no matter what.
Most green leafy veggies have from 10-15% to 25-30% protein. Some greens have even more protein.
Stinging Nettles are one of the highest known sources of protein in a leafy green, and of superior quality than many other green leafy vegetables. They contain on average 22% protein. The dried leaf of Nettle contains 40% protein.
http://www.acupuncturebrooklyn.com/alternative-health/nettles
http://rawglow.com/blog/2010/01/20/how-to-prepare-and-enjoy-stinging-nettles/
http://www.herballegacy.com/Vance_Chemical.html
http://www.herbsarespecial.com.au/free-herb-information/nettle.html
http://cavemanfood.blogspot.com/2009/01/stinging-nettle-infusion.html
Brussels sprouts, watercress, kale, broccoli, Romaine lettuce and other types of lettuce, spinach, asparagus, collard greens, mustard greens, cauliflowers, parsley, okra, chicory, cilantro, alfalfa, etc. are some of the best protein sources among green leafy veggies. Not only they are great sources of protein, but they are also excellent sources of calcium. However, Stinging Nettles seem to have enormous amounts of calcium, compared to other greens. I have checked onhttp://cronometer.com/ and it appears that 500 g of Stinging Nettles have 2405,0 mg of calcium (200%).
There are also some plant foods that are considered ''protein concentrates''.
''INCOMPLETE PROTEIN'' VS. ''COMPLETE PROTEIN'' -- One of the biggest lies that you've ever heard is that animal products are ''the only'' sources of ''complete protein''. Well, that's just another lie that comes from the meat, eggs and dairy industries. They've been promoting meat, eggs and dairy as ''the only'' sources of ''complete protein'' for years, and even many doctors and nutritionists still believe this myth.
Did you know that quinoa, hemp and algae are ''complete protein'' sources too? So is soy, but I do not recommend soy products on a regular basis, as they can block nutrients absorption. Even amaranth and buckwheat are listed as ''complete protein'' sources, as they contain all 9 essential amino acids in the right amounts.
But the funny thing is, we don't need ''complete protein'', actually. Breaking down ''complete protein'' does more ''harm'' than good. The human body is supposed to combine by itself all amino acids from ''incomplete protein'' sources, required for protein synthesis. You don't even have to eat all essential amino acids at the same meal. Just make sure you eat a wide variety of fruits, veggies, legumes, nuts, seeds, whole grains, etc.
http://www.nlm.nih.gov/medlineplus/ency/article/002222.htm
http://www.care2.com/greenliving/10-protein-packed-plants.html
http://www.veganpeace.com/nutrient_information/nutrient_info/good_sources/good_sources_protein.htm
In fact, technically, all plants have ''complete protein''. The ''incomplete protein'' was just a myth, as there is no such thing as ''incomplete protein''. If you check the numbers on Cron-O-Meter (http://cronometer.com/), you'll see that you can get over 100% of each essential amino acid by just increasing the quantity. And if you think that eating a lot of plant foods is bad, well, let me tell you that many animal products (eggs, for example), don't have enough of the essential amino acids per 100 g either, so you'd have to eat much more in order to get enough of all the essential amino acids, but the problem is, the more animal products you eat, the sicker you get. In other words, I'd rather eat a watermelon or 3 kilos of greens and potatoes than eating a lot of eggs or dairy. Meat may contain all the essential amino acids per 100 g, but that's because it has a lot of protein per 100 g - chicken has like 30 g of protein per 100 g, while eggs have only like 6 g of protein per egg. However, eating meat can lead to protein excess, which is so bad for your health.
Eating lots of kg of fresh fruits and veggies, like other primates, is really the healthiest way to get good protein! Some people may prefer beans / legumes, grains, or seaweeds, as those are ''protein concentrates'' - they have so much more protein than fruits and veggies per 100 g, and many of them have even more protein than meats, eggs and dairy per 100 g. But, like I said, best sources of protein are fresh fruits and veggies - they also have the right amount of protein, so we wouldn't have to worry about protein excess if we ate only or mostly fresh fruits and veggies.
http://michaelbluejay.com/veg/protein.html
LYSINE - GOOD SOURCES -- Lysine is one of the most important amino acids, which plays an important role in calcium absorption and bone health.
Amaranth and legumes (beans, chickpeas, peas / green peas, lentils, etc.), as well as peanuts, almonds, walnuts, hazelnuts, fenugreek seeds and oats, are among the best sources of lysine. Other good sources are: watermelons; avocados; beets; potatoes; corn; spinach; asparagus; pumpkin seeds & squash; yams; cashews (not recommended); dried peaches; apricots; Brussels sprouts; oranges; pecans, etc. Pineapples, tomatoes, figs, apples, carrots, pears, iceberg lettuce, celery, broccoli, eggplant, dates, strawberries, blueberries, mangoes, papaya and mushrooms also contain lysine, but in much smaller amounts. Also, note that this list is incomplete, as there are more foods that contain lysine, but it would be impossible to write them all.
Make sure you eat foods rich in lysine on a regular basis!
PROTEIN - GOOD SOURCES -- Quinoa, nuts, seeds, legumes, amaranth, buckwheat, algae, mushrooms, and, of course, fruits and green leafy veggies, are all excellent vegan friendly sources of high quality protein.
Animal protein, on the other hand, is low quality and used protein, that was meant for the body of the animal who was killed. Why ''filter'' your protein and other nutrients through others' bodies, when you can get them in their PUREST form, directly from the natural source?!
From Facebook: Customized Muscle
 |
| Image: Live Love Fruit |
One of the most common misconceptions is that one must eat animal products, such as meat, eggs and dairy, in order to get protein. If you are eating a plant food diet, you're probably used to non-vegetarians asking you where do you get your protein on a plant based diet.
Even though this myth has been debunked, many people still believe they ''need'' animal protein.
People, especially athletes and bodybuilders, are often told that they need enormous amounts of dietary protein, in order to build muscles, which is a myth. What they actually need is more calories and growth hormone, not tons of dietary protein. Amazingly, animal products inhibit GH secretion, which is why many meat eating athletes and bodybuilders have to take synthetic GH or steroids. Many plant foods, on the other hand, can help increase GH secretion, so it's still easier for a vegetarian to get big muscles, without taking synthetic GH and steroids.
Animal products also increase cortisol levels, leading to hypercortisolism, and cortisol is known to decreases amino acid uptake by muscle tissue, and inhibits protein synthesis.
People think that just because animal products contain a lot of protein, they are good for building muscles, but they are not. In fact, lots of athletes eat way too much animal protein, which leads to bone and muscle loss, as well as kidney problems, because it's just too acidic for the human body. It's a well-known fact that bone and muscle loss and kidney problems are very common among non-vegetarian athletes and bodybuilders.
Athletes and bodybuilders only need a bit more protein than the average human, but nowhere near as much as 300-500 g protein a day, as many people believe. The average human only needs 10% protein, and consuming more than 25% protein a day is very unhealthy.
Eating high quality plant based protein and strength training are obviously much easier and healthier ways to build muscles.
As a matter of fact, we have zero dietary requirements for animal protein. Animal protein is one of the worst things a human could eat. Animal protein is also the main cause of cancer and osteoporosis. For more info on animal protein and cancer, watch the Forks Over Knives documentary (http://www.tudou.com/programs/view/NCvziUb2ciY) and read The China Study.
In addition, high-protein diets, in general, cause premature aging, disease and shorter lifespans in humans and other animals, so I would not recommend anyone to eat a lot of protein. High-carb / low-protein raw fruitarian / vegetarian diets, on the other hand, are associated with health and longevity.
Most people probably don't know it yet, but it's hard not to get enough protein, no matter what diet you follow. Protein is in everything, even in fruits. If you follow nutrient rich diets, it's impossible not to get your protein. In fact, most of us who follow plant based diets get even more protein than recommended.
It's actually very easy to get your protein, as long as you are getting enough calories. Technically, there is no such thing as ''protein deficiency'', and protein intake can only be low if you don't get enough calories. If you get 1500-2000 to 3000-4000 calories a day, depending on how active you are, you will not suffer from ''protein deficiency'', no matter what.
Most green leafy veggies have from 10-15% to 25-30% protein. Some greens have even more protein.
Stinging Nettles are one of the highest known sources of protein in a leafy green, and of superior quality than many other green leafy vegetables. They contain on average 22% protein. The dried leaf of Nettle contains 40% protein.
http://www.acupuncturebrooklyn.com/alternative-health/nettles
http://rawglow.com/blog/2010/01/20/how-to-prepare-and-enjoy-stinging-nettles/
http://www.herballegacy.com/Vance_Chemical.html
http://www.herbsarespecial.com.au/free-herb-information/nettle.html
http://cavemanfood.blogspot.com/2009/01/stinging-nettle-infusion.html
Brussels sprouts, watercress, kale, broccoli, Romaine lettuce and other types of lettuce, spinach, asparagus, collard greens, mustard greens, cauliflowers, parsley, okra, chicory, cilantro, alfalfa, etc. are some of the best protein sources among green leafy veggies. Not only they are great sources of protein, but they are also excellent sources of calcium. However, Stinging Nettles seem to have enormous amounts of calcium, compared to other greens. I have checked onhttp://cronometer.com/ and it appears that 500 g of Stinging Nettles have 2405,0 mg of calcium (200%).
There are also some plant foods that are considered ''protein concentrates''.
''INCOMPLETE PROTEIN'' VS. ''COMPLETE PROTEIN'' -- One of the biggest lies that you've ever heard is that animal products are ''the only'' sources of ''complete protein''. Well, that's just another lie that comes from the meat, eggs and dairy industries. They've been promoting meat, eggs and dairy as ''the only'' sources of ''complete protein'' for years, and even many doctors and nutritionists still believe this myth.
Did you know that quinoa, hemp and algae are ''complete protein'' sources too? So is soy, but I do not recommend soy products on a regular basis, as they can block nutrients absorption. Even amaranth and buckwheat are listed as ''complete protein'' sources, as they contain all 9 essential amino acids in the right amounts.
But the funny thing is, we don't need ''complete protein'', actually. Breaking down ''complete protein'' does more ''harm'' than good. The human body is supposed to combine by itself all amino acids from ''incomplete protein'' sources, required for protein synthesis. You don't even have to eat all essential amino acids at the same meal. Just make sure you eat a wide variety of fruits, veggies, legumes, nuts, seeds, whole grains, etc.
http://www.nlm.nih.gov/medlineplus/ency/article/002222.htm
http://www.care2.com/greenliving/10-protein-packed-plants.html
http://www.veganpeace.com/nutrient_information/nutrient_info/good_sources/good_sources_protein.htm
In fact, technically, all plants have ''complete protein''. The ''incomplete protein'' was just a myth, as there is no such thing as ''incomplete protein''. If you check the numbers on Cron-O-Meter (http://cronometer.com/), you'll see that you can get over 100% of each essential amino acid by just increasing the quantity. And if you think that eating a lot of plant foods is bad, well, let me tell you that many animal products (eggs, for example), don't have enough of the essential amino acids per 100 g either, so you'd have to eat much more in order to get enough of all the essential amino acids, but the problem is, the more animal products you eat, the sicker you get. In other words, I'd rather eat a watermelon or 3 kilos of greens and potatoes than eating a lot of eggs or dairy. Meat may contain all the essential amino acids per 100 g, but that's because it has a lot of protein per 100 g - chicken has like 30 g of protein per 100 g, while eggs have only like 6 g of protein per egg. However, eating meat can lead to protein excess, which is so bad for your health.
Eating lots of kg of fresh fruits and veggies, like other primates, is really the healthiest way to get good protein! Some people may prefer beans / legumes, grains, or seaweeds, as those are ''protein concentrates'' - they have so much more protein than fruits and veggies per 100 g, and many of them have even more protein than meats, eggs and dairy per 100 g. But, like I said, best sources of protein are fresh fruits and veggies - they also have the right amount of protein, so we wouldn't have to worry about protein excess if we ate only or mostly fresh fruits and veggies.
http://michaelbluejay.com/veg/protein.html
LYSINE - GOOD SOURCES -- Lysine is one of the most important amino acids, which plays an important role in calcium absorption and bone health.
Amaranth and legumes (beans, chickpeas, peas / green peas, lentils, etc.), as well as peanuts, almonds, walnuts, hazelnuts, fenugreek seeds and oats, are among the best sources of lysine. Other good sources are: watermelons; avocados; beets; potatoes; corn; spinach; asparagus; pumpkin seeds & squash; yams; cashews (not recommended); dried peaches; apricots; Brussels sprouts; oranges; pecans, etc. Pineapples, tomatoes, figs, apples, carrots, pears, iceberg lettuce, celery, broccoli, eggplant, dates, strawberries, blueberries, mangoes, papaya and mushrooms also contain lysine, but in much smaller amounts. Also, note that this list is incomplete, as there are more foods that contain lysine, but it would be impossible to write them all.
Make sure you eat foods rich in lysine on a regular basis!
PROTEIN - GOOD SOURCES -- Quinoa, nuts, seeds, legumes, amaranth, buckwheat, algae, mushrooms, and, of course, fruits and green leafy veggies, are all excellent vegan friendly sources of high quality protein.
Animal protein, on the other hand, is low quality and used protein, that was meant for the body of the animal who was killed. Why ''filter'' your protein and other nutrients through others' bodies, when you can get them in their PUREST form, directly from the natural source?!
From Facebook: Customized Muscle
Monday, May 13, 2013
The Fat Vegan
The Fat Vegan/Vegetarian: Gaining Weight While Eating
Plant-Strong
3. 3. Not letting go of processed foods. Any food that is not in its natural state is processed. This is almost everything in a can, jar, box or bag. Right now there are so many processed foods that claim to be healthy, natural, organic, and good for you. Buyer beware, most of these foods are packed with added sugar (including high fructose corn syrup, agave, honey and maple syrup), salt and chemicals that your body does not need. I am proof that eating ‘healthy’ processed foods keep the weight on! There are some decent processed foods out there please check out this video to see what they are: http://www.youtube.com/watch?feature=player_embedded&v=PXi998JX8YM
 |
| photo from: learnedmonkey.com |
Years ago I was contemplating becoming a vegetarian for weight reasons. I remember talking to my grandmother about
the possibility of eating a vegetarian diet when she let me know that she grew
up with friends who were vegetarian for religious reasons. Of course I had to ask her if they were fit
people and she responded in jest “Kristen, cake, cookies and candy are vegetarian. So no!
They were not small!” Crazy to
think that you can eliminate a majority of cholesterol and saturated fat from
your diet by abstaining from meat and still gain weight at the same time. Sadly, this reality is true. So what are some of the reasons a vegetarian
or vegan may be gaining weight:
1. 1. Consuming
too many nuts. Nuts are a good source of
plant protein which make them a great alternative to meat but they are dense in
calories. So go easy on the peanut
butter and limit the amount of nut you eat daily.
2. 2. Eating too much fat. Watch out for sneaky fats in your diet like
oil, avocado, coconut and olives. Oil is
loaded in fat so use it sparingly if you need to use it at all. Rather than using oil to cook with, use water
or vegetable broth. Avocados and olives
are also high in fat so eating them in moderation is the way to go.
3. 3. Not letting go of processed foods. Any food that is not in its natural state is processed. This is almost everything in a can, jar, box or bag. Right now there are so many processed foods that claim to be healthy, natural, organic, and good for you. Buyer beware, most of these foods are packed with added sugar (including high fructose corn syrup, agave, honey and maple syrup), salt and chemicals that your body does not need. I am proof that eating ‘healthy’ processed foods keep the weight on! There are some decent processed foods out there please check out this video to see what they are: http://www.youtube.com/watch?feature=player_embedded&v=PXi998JX8YM
4. 4. Eating out too much. Let’s face it, we eat out because food tends
to taste better in a restaurant than at home.
There is a good reason for that.
Most restaurants know how to create a meal that will keep the customer
coming back for more and more. All they
have to do is simply add sugar, fat and salt to their food. It’s that easy. Our bodies are addicted to these three
things. So you want to be good and eat a
salad you may want to ask yourself some questions first. Have the vegetables been soaking in
sugar? Is the dressing oil based? How much salt did they sneak in all of the ingredients? You may be surprised to find you are eating a
lot more than you think you are.
5. 5. Too many complex carbohydrates. On a vegan and vegetarian diet you need to
eat whole grains, whole grain pastas, whole grain breads and brown rice. These foods are good for you plus they are yummy and but remember that
calories do add up. This also includes
eating too many baked goods. The
majority of your calories should be coming from real fruits and
vegetables. Limiting your intake of
these complex foods will help you stay trim.
6. 6. There are refined foods in your diet. White bread, white pasta, white flour and
white rice. Refined products have been
stripped of 30 nutrients and fiber. You
want to stay away from these.
7. 7. Not getting enough exercise. Working out is so important it should not be
optional activity in your life, rather it ought to be mandatory. I am not saying that you need to go run out
and get a personal trainer although that would be nice) but you do need to move
it, move it daily. In order to lose
weight you need to simply burn more than you take in. If you are like me and you loath calorie
counting, make sure you are eating sensibly and working out daily. For me, exercise has to be fun so I stick to
dance type movements, Turbo Fire, Turbo Jam and Zumba. Find a exercise you like and move it, move
it!*
***shameless plug for Beachbody. It has helped get in the best shape I have ever been in. Order the videos here: Beachbody Store
Monday, April 29, 2013
Hello, I am Kristen :)
Hello Friends!
I am Kristen, a 35+ year old mom of 3 (all 5 and under) and
I am in the BEST shape I have ever been in.
How did get in the best shape ever after just having a baby less than year
ago? Well, it was through eating a
Plant-Strong diet (vegan, non-processed food ) and working out to Turbo Fire. Plus I eat dark chocolate every day!
Sooo …Who am I?
A Christian who is totally in love with Jesus, a Californian
(yet I currently live in Madrid), a health educator, weight loss motivator, AFAA
group exercise certified teacher and a Beachbody Coach.
What can I offer you:
- Health Education through My Healthy Sushi Blog and MyHealthy Sushi Facebook.
- Motivation and health assistance
Contact info: myhealthysushi@hotmail.com
My weight loss history:
The Food INC. explosion:
I have always been a gym bunny, I love
to work out! Even though I have lived at
the gym, my body has always been on the thick side. As a size 2, I was still thick and this was
before I had children! After my first 2
babies I could not lose the prego weight!
Going to the gym was out of the question because I had 2 young kids and
eating well just didn’t seem to help.
Then the movie ‘Food Inc.’ dropped out of heaven into my life! That movie motivated me to make a complete
change in my lifestyle.
I replaced all the food in my house to organic foods. I stopped buying large brand name meats and
began buying local meats. I even changed
my cleaning products to more ‘natural’ cleansers. I was so stirred by this movie I began ‘MyHealthySushi.com’
and hosted health talks, weight loss competitions and more. That year I saw dozens of ladies lose weight,
including me!
Irony happens! The same week I hit my pre-prego weight of
125 (a thick size 2), I found out I was prego with surprise baby #3. Say what?
Yep, we were blessed with another sweet baby who we called Grace (undeserved
gift from God).
My family and I continued to eat processed organic foods yet
we noticed that we were slowly getting larger.
In fact, my husband was the largest he had ever been in his life at this
time. Something more drastic needed to
happen……
Forks Over Knives!! Yet again, another movie moved my family to become
even healthier. There was no doubt for
my husband and I after watching this movie that we needed to go Plant-Strong. We did.
We dumped all the organic
processed foods and filled our pantry with whole grains, beans, nuts, seeds,
fruits and veggies. In less than 2
months my husband lost 35 pounds, lowered his cholesterol and blood pressure
(without exercise). I lost 20 pounds in
45 days by eating Plant-Strong and working out to Turbo Fire. Guess what?
I was only 10 pounds from my goal weight but I lost double! I am finally a slender size 1 and in better
shape than I was in high school! I feel
incredible!
Join me in getting healthy by:
eating well: dumping processed
foods (organic or non-organic), eating veggies, fruit, whole grains, nuts and
seeds. If you can, give up meat and
dairy. If not, eat free-range, grass
fed, wild caught meats.
working out daily: walk,
jog, run, go to the gym, Zumba or get a Beachbody workout
living in Truth: a faith
in Jesus Christ, and trusting in Him gives you eternal salvation, rest and
hope!
Want to Go Plant-Strong? Tips on How to Begin
Step 1: History! History will help you know
the “why” behind the lifestyle, answer your friends’ questions and keep
yourself strong on weak days. The
Science: Watch the movie “Forks over Knifes” and/or read the book “The China Study”.
Step 2:
Inspiration! “The Engine 2 Diet”
is a book that takes the research of The China Study and shows you the results
of putting Plant-Strong diet to work with the men at Fire Station Engine
2. Not only did they lose weight, their
cholesterol went down to healthy numbers and their energy soared. This book also gives you Plant-Strong history, an exercise plan, food brands that pass the Plant-Strong requirements
(My FAVORITE part of the book) and recipes (Yum).
Step 3: Application! The
short, 53 minute movie “Engine 2 Kitchen Rescue with Rip Esselstyn” is just that. In this movie, Rip takes you on a journey into a couple of
homes to teach the families how to eat Plant-Strong. He goes through their pantries and throws
away foods that are thought of as healthy but actually are not. {Scream} Don’t worry because Rip takes the families on
a shopping field trip to Whole Foods and shows them what items to fill their refrigerators
with. **This movie was the turning point
where I began believing I could eat this way for life.**
Step 4: Get started!
Watch these video clips: WelcomeVideo, Prep Week, Week 1, Week 2, Week 3, Week 4. Perhaps you work well with an eating plan and
grocery list for each week? Look here: 28Day Eating Plan. I am a rebel so I can’t
have a plan because I will do all I can to break it! Silly, huh?
Step 5: Go Shopping! (at your nearest health food store and/or
amazon.com) Here are lists of Plant-Strong food: Healthier Food Choices, My Healthy Pasta Fabulous Cookbooks: Forks Over Knifes Cookbook, Happy Herbivore
Step 6: EAT! You will find you eat a lot and that is okay! If you are eating well, then fill up often! Smile, enjoy and please, please, please share your Plant-Strong journey with me!
Friday, April 19, 2013
Earth Day SALE at Signing Time!
Woud you like to teach your toddler to sign? Both my children learned to sign. It broadened our communication and stopped a lot of frustration. I highly recommend teaching your children to sign.
-Kristen (MHS)
-Kristen (MHS)
Monday, April 15, 2013
Fish, You May Want to Swim Away...
As I dive into the world of plant based diets I often hear folks critcize meat while advocating the consumption of fish. This puzzles me. Why does fish, which is meat, have a better reputation than traditional meats (beef, pork, and poultry) even among plant-strong herbivores? With recent findings of mercury in predatory fish, corn being fed to farm-raised Tilapia and toxic conditions in overseas fish farms, can fish be considered a healthy meat source? Did you know that fish can contain more cholesterol than red meat or poultry? I think we have such a love affair with fish because it taste good (uh...SUSHI!!) but we are programmed with the thought that we are in dire need of omega-3's and consuming fish is the only answer to that problem. I am sure we picture our fish coming from a super clean river or ocean eating only the best things nature has to offer. Is that the case for all fish? Not so! Rather than this pristine environment for our fish to thrive in they are actually being raised in... (See video below)
If you are like me and you are ready to take the plunge to swim away from fish, where are you going to get your omega-3's? We are not kidding ourselves; really do need omega-3 in our diet. So, if not from fish, where can we get it from? Flax and chia seeds! Did you know that just one serving (2 Tbsp./13g)of flaxseed meal contains 2400mg of omega-e fatty acids? Not only that, flaxseed meal is a great source of fiber, ligans and it can be used as a substitute for eggs. Amazing huh? Chia seeds are just as great offering you fiber and omega-3 fatty acids too! Chia seeds can be used for a substitution for pectin in jam, poppy seeds and eggs. Chia seeds were a staple in the diets of the ancient Mayans and Aztecs to give them strength and stamina.
Ways to use flaxseed meal: in baked goods, on top of cereal, on a salad casseroles (my husband makes a mean brown rice, veggie and tofu one), smoothies etc...
Ways to use chia seeds: Smoothies, pudding (chia seeds, a milk alternative, and chocolate. Let it sit for 10 minutes), on a salad, cereal etc...
Get your omega-3' here:
What ways are you using flaxseed meal and chia seeds? I would love to know.
If you are like me and you are ready to take the plunge to swim away from fish, where are you going to get your omega-3's? We are not kidding ourselves; really do need omega-3 in our diet. So, if not from fish, where can we get it from? Flax and chia seeds! Did you know that just one serving (2 Tbsp./13g)of flaxseed meal contains 2400mg of omega-e fatty acids? Not only that, flaxseed meal is a great source of fiber, ligans and it can be used as a substitute for eggs. Amazing huh? Chia seeds are just as great offering you fiber and omega-3 fatty acids too! Chia seeds can be used for a substitution for pectin in jam, poppy seeds and eggs. Chia seeds were a staple in the diets of the ancient Mayans and Aztecs to give them strength and stamina.
Ways to use flaxseed meal: in baked goods, on top of cereal, on a salad casseroles (my husband makes a mean brown rice, veggie and tofu one), smoothies etc...
Ways to use chia seeds: Smoothies, pudding (chia seeds, a milk alternative, and chocolate. Let it sit for 10 minutes), on a salad, cereal etc...
Get your omega-3' here:
What ways are you using flaxseed meal and chia seeds? I would love to know.
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