Does your diet need a makeover?  Let’s face the music.  Typical Americans will gorge out on about 70-90 grams of fat within any given day, 50-100 grams of sugar and enough animal protein to feed a lion.  Okay, maybe not a lion, but you get my point.  The point is, most of us are overweight, sluggish, and have no energy since we are killing our adrenal glands (energy centers of our bodies), poisoning our colons, and depriving ourselves of what’s really needed: correct fats, correct proteins, and correct carbohydrates.  Before you know it, the music is not a well-tuned orchestra; it’s nothing but a hideous mess with loud crashing cymbals.   When we choose the incorrect versions of these macronutrients*, we begin to crave more of the same thing, leading us down the primrose path of doom.

However, the bright, happy news of all this is that we can indeed change our patterns, one meal at a time, one day at a time, one correct choice after the other.  You see, if you choose to eat the correct protein, you will not crave refined sugar.  If you can choose the right fat, your body will not crave the wrong ones.   People only eat the way they do because of previous choices, which create cravings–your body’s attempt to obtain what it really needs–the correct choices (although getting these usually doesn’t happen and so begins the vicious cycle).  A good tip for anybody: take a good digestive enzyme supplement before meals, especially if the meal is cooked or if you’re over 30.

So how can you begin to tune your orchestra for a more harmonious lifestyle?  Easy.  Here are some basic starter lists I’ve compiled to give you a preliminary idea of what defines correct choices from each macronutrient category.  Coupled with your own willpower to actually go out and buy these foods and find simple, healthy ways to prepare them, I think you’ll find you can play any music you want to.  It’s not hard, you just need a little practice.

Good Proteins:

• Split peas, lentils, beans, nuts (raw if possible except peanuts), seeds and whole soybeans.
• NOTE: Try to obtain 35-40% of your body’s weight in grams of protein per day.  For example: I’m 105 pounds, so I try and get 42-44 grams per day.  Our minimum requirement is 18 grams a day, however most people (I especially) can not feel good on that little bit of protein.  Never exceed more than 65-70 grams daily, as it can create long-term hardship on the kidneys and output too much uric acid.  Excessive need for protein is a myth, but that’s not what this article is about.  Just know that eating foods containing the correct amino acids is what’s vital here.  Once amino acids are in the body, then we can build lean proteins.  Common thought is that people get protein from eating protein.  Not so.  Take chickens for example; they are vegans by nature and build the lean muscle that people then eat.  They obtain amino acids from plant foods in order to build those lean muscles.  Same principle applies with us: if we eat correctly, and take amino acids from plant foods, then we can create lean, strong muscle with very little effort of “working out” per say.
• Incorrect proteins:  Whey protein isolate, soy protein isolate, fried meat (chicken), soy meats, fatty meats

Good Fats:

• Avocados, hemp seed/oil, flax seed/oil, coconut, olives, walnuts, almonds, savi seeds, chia seeds, grapeseed oil, sea vegetables (kelp, dulse, nori, arame, hijiki) and seaweed oil
• NOTE: Eating good fats (and taking an enzyme to ensure absorption) will help us to reduce cravings for bad fats (fried foods, chips, saturated animal fats, excessive omega 6 & 9’s) and also reduce cravings for sugar and processed foods made with white flour.  Good fats will also give you better energy, clear thinking, happy moods, better sleep, and keep you trim.
• Incorrect fats: hydrogenated oil, palm oil, canola oil, chips, oily foods, greasy burgers, boxed chips and cookies

Good Carbohydrates:

• All vegetables (broccoli, chard, turnips, radishes, carrots, bok choy, beets, parsnips, brussels sprouts, green beans, red cabbage, cucumbers and more)
• Complex carbohydrates including sprouted grain breads, quinoa pasta, rice and rice pastas, millet, barley, wheat berries, kamut, and spelt berries.  But be careful to portion out just 1 serving for yourself!  Even complex carbohydrates can be overwhelming to digest if there are too many.  NOTE: Avoid white flour, processed sugar (10 grams or less a day is ideal, if any, but aiming to get 20 grams or less per day is good too), doughnuts, pastries, cake, cookies and most cereals.
• Whole fresh fruits.  Not cooked or canned.
• NOTE: Fresh vegetables and fruits are wonderful, especially when organic!  Aim to eat at least 6 servings per day up to as many as you want!  If you currently don’t eat very many daily veggies/fruits, increase the amount gradually.  Some individuals may experience a bit of intestinal discomfort during the adjustment period from the added fiber.  I suggest doing 2 daily servings the first week, then 3 daily servings the next week, then 4, then 5 and so on.
• Incorrect Carbs: white bread, processed crackers with white flour, coffee cake, candy bars, gummi bears, anything made with refined flour, sodas, most items in a vending machine.

Hope you find this information helpful!  Where are you on your journey of healthy eating?  In what ways can you make improvements?  If you find that you’re craving white sugar, reach for a correct protein listed above.  If you find that you’re craving a bad carbohydrate, reach for a good fat or protein on the above list.  If you are craving a bad fat, eat one of the good carbohydrates plus a good fat.

*Macronutrients: Proteins, Fats and Carbohydrates.  Micronutrients are vitamins and minerals.

If you love cherry pie like I do, and it’s your all-time favorite pie that you could eat for breakfast, lunch or dinner, how about having your pie and eating it too?  No reason to feel guilty from loads of refined, white sugar that a typical cherry pie has, because this one is sweetened with a hint of Stevia and just a touch of agave nectar.  Now you can taste the natural sweetness of the actual cherries instead of the dreaded processed sugar.  It’s so easy!  Grab a couple of store bought crusts (I like the organic whole wheat ones from Whole Foods) and simply follow the below directions on making the filling.  And if you happen to indulge in the whole pie in one night, don’t blame it on me! read more…

True or False?  High sodium diets will lead to high blood pressure.  True.  But so will a low sodium diet plus the intake of excessive sugar plus the intake of bad fats.

True or False?  Eating fat makes you fat.  False.  Eating large amounts of sugar, processed foods, or any kind of simple carbohydrates will make you fat.  Factor in the absence of correct, good fats and you’re sure to be even more fat.  Good fats will keep you thin and regulate metabolism.

True or False?  Eating sugar will make you crave salt.  True.  The more sugary treats we eat, just hours later our bodies will crave salt.  And in return, the saltiness will give way to more sugar cravings.  Those sugar cravings will lead to craving bad fats.  Before you know it, the potato chips, apple turnovers, and cheese platter have us bouncing around like a ball in a pinball game between the sugar, salt and fat.  No wonder we can’t appreciate the taste of freshly steamed vegetables or simply sliced cucumbers–we’re always craving salt, sugar or fats, all of which are missing in fresh veggies.  So it seems in order to break the cycle and regain strong, steady health, all three elements must be adjusted back to healthy levels.  But how? read more…

Looking for a gluten-free option for dinner tonight?  Simple and scrumptious, this meal is easy to prepare!  Millet, veggies, walnuts and Turkish apricots cozy up in this easy to cook combo.  Millet is an ancient grain high in phosphorus and magnesium, therefore helpful to bones and creating energy as well.  It’s got great fiber content and is quite satisfying.  Although time consuming, because the squash must bake for an hour, this meal is easy to prepare.  After getting it started, you’ll only have to put in about 10 minutes of work.  This recipe makes enough to fill 4 halves.

What you’ll need:

• 2 small/medium acorn squashes
• 2/3 cup millet (pre-cooked)
• 2 1/4 cup water (or vegetable broth if you don’t want to make your own broth)
• 2 tsp. veg. broth powder (if not using a pre-made broth already)
• 1/2 cup mixed frozen veggies (I used peas and carrots)
• 1/4 cup chopped walnuts
• 3 dried Turkish apricots, chopped

What to do:

1. Start by pre-heating the oven to 350 degrees.  Fill a large baking dish (or two smaller ones) with about 1/2 inch of water.
2. Cut each squash in half, scoop out seeds, and place cut side down in the water.  Bake for one hour.
3. In the meanwhile, cook the millet in the water and add the vegetable broth powder.  Bring to a boil then reduce to simmer and cover with the lid, leaving it angled and slightly open a bit.   Stir occasionally.  It may take between 30-40 minutes until soft and fluffy, with water absorbed but not too dry.
4. Add in frozen veggies, walnuts, and apricots.  Cover with lid and let sit until the squash is done cooking.
5. When squash is done, remove from oven and let cool about 5 minutes before moving to a plate.
6. Scoop in the filling evenly between the four halves.  Serve hot!

Preparing a nice side dish of veggies is easy!  Just use a steamer, then chop and plop your choice of veggies in for about 5 minutes.

Beets are a smart choice because they are great for the blood.  Did you know that they build red blood cells and help repair anemia?  They are also wonderful for boosting the function of the lymphatic system so are a nice choice if you have a cold or flu.  Ideally they should be juiced, but lightly steaming is still beneficial.

Broccoli is deep green of course, and that just shows us how rich in calcium, magnesium and trace minerals it is.  It maintains good integrity of cells, promoting an alkalizing, cancer-unfriendly environment, while also being helpful for colon and cervical health.  It’s high in chlorophyll as well, so it helps you feel more energetic and will let you snooze better at night too.

What you’ll need:

• Any chosen amount of organic golden or red beets, chopped (1/2 large beet per serving/person)
• Any chosen amount of organic broccoli, coarsely chopped (1/2 cup per serving/person)

What to do:

1. Start with a soup pot and fill it with about 1/2 inch of water.  Bring to a boil.
2. Unfold your steamer and place it in the pot.  Put in chopped veggies
3. Set heat to medium-low and steam for 5 minutes.  Drain and serve.

Stir fried, yet still fresh tasting and a tad crunchy

I’ll admit it.  I hate cooked spinach.  I really do.  Wilted spinach?  Alright…

But, when you overcook any leafy green, my friends, that’s when your skating on thin ice.  So when it comes to good ol’ KALE, I’m practically in love.  Lightly sauteed kale with fresh garlic and olive oil is where it’s at.  Not heated so high that the nutrients are lost or that the leaves are limp and chewy, but slowly warmed so that the kale leaves are bright green and a bit crispy…and so that the olive oil is left in tact, not ruined from overheating.

This is as easy as 1,2,3….plus, when done right, kale is tasty!  Another important fact about kale is that it’s also got some awesome available calcium, magnesium, boron and a surplus of other minerals to offer.  An entire bunch (usually about 7-8 leaves) just about a day’s worth of this bone building mineral.

Preparation is simple!

What you’ll need:

• 1 bunch organic kale, washed
• 2 Tablespoons organic olive oil
• 3 cloves minced garlic (or chopped finely)
• 1/8 teaspoon salt
• 1 Tablespoon Vegetable broth (if you got it, otherwise no big deal)

What to do:

1. In a frying pan, on low heat, place the olive oil with the garlic and saute for about 3 minutes.  Pour in broth.
2. Add in the  the chopped kale (I cut it into 1-inch wide slices) and sprinkle with salt.  Mix with wooden spoon and saute gently for about 4-5 more minutes.  The kale should be wilted down a bit, but still bright green, and definitely not soggy.

Got some New Year’s Resolutions?  Exercising more, having better sleep habits or eating more veggies?  These are all good ideas, however most of us begrudgingly feel like we “have to” include eating more plant food, not thinking it might actually not be so bad… Wriggling, cringing, and becoming squeamish over the thought of  “getting more vegetables in your diet” is very common for most people.  But why?  Is it because our past experiences of eating vegetables has been so revolting?  What made us hate our poor loveable veggies to begin with?  Because they are canned?  Overcooked and soggy?  Unappealing dull colors from over processing?

Whatever your reasons for avoiding veggies are, it’s a new year!  Grab a new outlook on how you can actually eat more daily veggies.  How do I like my vegetables best?  Lightly steamed, gradually sauteed, or even raw.  Not fried.  Not overcooked.  And certainly not drowning in a sauce full of all sorts of preservatives.

Fresh is best, we may all know that by now.  Somehow, buying and preparing fresh veggies on a regular basis hasn’t formed a habit yet with most of us.   The complicated part is battling with ourselves and our upbringing.  Raise your hand out there if you were brought up with the notion of read more…

Dear Veggie Edge,

We at VegOnline.org are pleased to present you with the Vegetarian Website Award for excellence in vegetarian information! We understand the value of free, accessible information regarding vegetarian and veganism: great recipes, insightful articles, and tips to make people’s diets that much healthier. Veggie Edge helps further the vegetarian cause, and we think you should be honored as such.

Thank you for everything Veggie Edge does to increase food awareness – your service is highly valued.

Bleep. Bleep….bleep, bleep! That’s the sound of each item passing through the scanner at the checkout counter.

Bleep! There go the crackers.

Bleep! A block of organic cheese.

Bleep! Bleep! Two candy bars…followed by some goat milk, organic chicken nuggets, sourdough bread, frozen meals, and natural doughnuts. No sign of any fresh produce. Poor broccoli, taking the backseat again.

As the cashier rings up the herbal immunity formula, B-complex vitamins, and colon cleanse, the bleeping continues. My mind starts to wander… “Would she still need that colon cleanse as badly if she eliminated the chicken and dairy products in her cart?” I say to myself.

I suppose you can tell a lot about people, just from what’s in their shopping carts.

So much for the immunity formula—the sugar from the candy bars and doughnuts inhibits immunity…while one item is bringing it up, there’s another bringing it down, down so low that the immune formula possibly isn’t working one bit. Sugar creates such an acidic environment in the body; it must be eaten in limited amounts and avoided altogether when sick.

I stand there, analyzing the person’s purchase standing in line in front of me, feeling guilty about being critical of a stranger, realizing that it’s more often than not in which I non-intentionally evaluate grocery carts on a regular basis. As a Nutritionist, it’s almost hard not to. But why is it that the greater percentage of items in a typical cart is unhealthy? Even in a “health food store”? America is fascinated with flour, sugar, milk and chicken. Over and over, it seems to be the same four ingredients popping up. I keep telling myself, there is some truth to the matter here. Something is wrong with this bigger picture. Even in a health food store, with lots of food and vitamins, I somehow can’t help but wonder which products could be or should be eliminated altogether.

Perhaps it’s not that there are foods to be eradicated from existence, but maybe that we as a collective whole need to read more…

Wrap them and go! A snack for your purse, backpack or glovebox!

Need a nice, quick, healthy snack?  With warm scents of cinnamon and clove, a sprinkling of cranberries and pecans, these little squares are sure to make anyone smile!  Plus a boost of energy and correct protein with the addition of some hemp seeds.  Happy Harvest! read more…

I originally perfected this recipe on Valentine's Day last year and it was a perfect dinner for us!

Need to warm up on a chilly Autumn night?  This simple soup is just the ticket!  Try my non-dairy version of one of the world’s favorite soups.  Enjoy!

What you’ll need:

• 5 medium sized organic Idaho potatoes, peeled
• 1 organic white onion, peeled and chopped
• 1 can Navy Beans (I use Eden Organic)
• 1/4 tsp.  Sea Salt
• 1/2 tsp. coriander
• 1/2 tsp. garlic
• 10 grinds of fresh black pepper
• 7 grinds of fresh white pepper
• 3 bouillon cubes: 2 Garden Veggie, 1 Not Chicken (I use Edward & Sons)
• 1 1/2 cups rice milk
• 1 cup soy milk
• 2 cups water
• 1 Tbsp. soy butter

Garnish with:

• 1 bunch scallions, rinsed and chopped finely
• Daiya Cheese (Cheddar Flavor, comes shredded)
• Non-dairy sour cream: 1/2 block firm tofu, 2 Tsp. Lemon Juice, 2-3 Tbsp. Grapeseed Oil, 1/4 tsp. salt.  Mix all in a food processor till smooth. read more…
  

What you need:

• 1 golden yellow zucchini squash
• 1 red pepper
• 2 heirloom tomatoes
• 1 bunch of scallions (green onions)
• 2 shallots
• 1/2 cup parsley (I like the Italian flat leaf variety, as opposed to curly parsley)

• 2 Tbsp. Olive oil
• 1 tsp. garlic, minced

• 2 cups vegetable broth (I like Pacific brand)
• 1/4 cup tomato paste
• 1 Tbsp. tamari soy sauce (I like to use the Eden brand of tamari)
• 1 packet of Simply Organic “Jambalaya” Seasoning Mix
• 5 grinds black pepper
• 4 grinds white pepper (I love Frontier’s because it comes in a nice easy-to-use container)

• 1 can of Small Red Beans (Eden)
• 1 link of Field Roast veggie sausage, sliced (optional)

• 1 box DeBoles Fettuccine with Jerusalem Artichoke Flour, or noodles of your choice read more…
  

So, last October, I got really sick for the first time in almost 4 years.  I don’t think my poor husband has ever seen me so sick, and I don’t mean just a common sniffle…we’re talkin a fever, aches, chills and the whole 9 yards… where me and the bed were best friends for 5 whole days… yet, sure enough, with way too much work, and not enough rest, my immune system shut me down without warning, and as quickly as I was feeling suddenly ill, I came out of the woods just as fast.  Lots of water, tons of sleep, fresh orange juice, a couple bottles of probiotics, and a ton of–you guessed it–ZINC drops!  read more…

I don’t think I include enough vegan dessert recipes on my site, so here are some brownies for you.  If you’re looking to make a batch of unbelievably decadent brownies, look no further.  This recipe has almost half the sugar than that of  typical brownie recipes.  I’ve also included hazelnut flour to boost the protein content a bit.  Sink your teeth into a brownie bite or two, enjoy alongside a cup of tea, pack in lunches for a mini treat, or take them along to a September BBQ.  No matter what you decide, these brownies are sure to put a smile on your face!  Makes 16 servings (individual squares).  Each square contains 1 1/2 grams of protein and only 4 grams of sugar. read more…

We’ve all heard the saying, “An apple a day keeps the doctor away”.  But did you know that apples not only reduce inflammation, but are also good for the gall bladder and for lowering cholesterol?  Apples are also amazing at helping liver function because they aid the body in ridding itself of toxins (including reducing the effects of X-rays when eaten or juiced in large amounts).  They’re super dense with all kinds of nutrients, phytochemicals, and pectin (fiber) too!  We are going apple picking in September, so I’m looking forward to crunching into all these juicy benefits of our old friend, the apple.

So I feel like I need to cleanse my lymphatic system.  After my weekend away last weekend, I’m still not yet fully recovered and it’s almost a week later.  Monday when I got home, I headed straight for Whole Foods.  I wanted to binge on nothing but some beet greens and bok choy.  The next two days were consumed with replenishing what it only took two days to go missing:  fresh foods and protein.  Let’s just say that a weekend with just a sprinkling of protein for me, combined with way too many carbohydrates, is like hell.  But a weekend without a single fresh vegetable is like a weekend without air.  Devastating.  “This is exactly why veganism fails for some people,” I thought to myself, as I begrudgingly scarfed my way through a plate piled with spaghetti Sunday night in my cousin’s Georgian living room….I love my family to pieces, but I eat very differently from them, and trying to keep a balanced vegan diet while relying on a southern Walmart is not fun or easy.

By Wednesday, I’d made my way through 3 beets, all the beet greens, a bag of oranges, 5 apples, 4 leaves of chard, 6 carrots, 1 head of bok choy, 1 lime, 2 kiwis and 5 stalks of celery.  I’m still pounding VEGA protein smoothies to catch up.  And after finishing the head of romaine lettuce yesterday from my Caesar salad, I think I’m just about good.

If you ever need to give your lymph system a boost because you feel sluggish from a compromised food plan (I’m talkin’ about carb overload like I had) look no further than your trusty vegetables to bail you out.  Now it’s time for the next part of my plan:  a quick lymph cleanse.  Carrots, dark greens, collards, celery and apples are all awesome for the lymph system!  I juiced all those goodies and felt much better.  Now I’m going to do some regular exercise and wake up to a hot cup of water with lemon and add a decent amount of fresh garlic in my meals…lightly sauteed with the rest of the chard maybe…  Astragalus root tea would be great too, I’ve got some of that in the cabinet.

We went out to eat at Native Foods Cafe in Chicago (located at 1484 North Milwaukee Avenue
Chicago, IL 60622) and it was very tasty!  Rob got a “meatball” sandwich, his sister had a small salad, I had a Ghandi Bowl and a salad.  We also got some nachos!  I recommend if you’re in the area to definitely check this place out!

Ghandi Bowl

Feeling and looking your best shouldn’t be a chore!  Obtaining all the veggies you need should be simple, fun and delicious.  People tell me all the time, “I don’t eat vegetables” and other similar stories, but it all comes down to this:  We all need fresh fruits and veggies in our diets…and I’m not just referring to the slice of tomato on your ham and pastrami sandwich slathered in mayonnaise.  Let’s review some basics and then I’ll leave you with some of my favorite juice combinations!

• A serving of vegetables is about a 1/2 cup
• Leafy green foods are crucial for the optimal health of all organ systems
• Raw food offers high concentrations of nutrients
• Achieve and maintain higher energy levels
• Boost overall moods and quality of life read more…
  

Did you know that you can use veganism as an effective way to drastically reduce your PMS symptoms?  While Pre-menstrual Syndrome is common among women, it is certainly not normal.  You read that correctly: It’s common, but not normal.  These two terms are not interchangeable.    We are meant to have a relatively mild, predictable, regular schedule, free of debilitating cramps and out-of-control mood swings.  You may be thinking I’m crazy for saying this right now, but trust me, it’s possible.

Why then, is it that the majority of the world suffers in anguish on a monthly basis?  How did it come to be that way?  The answer is, besides genetics, our food and lifestyles greatly influence our monthly flow.  Over years of eating unhealthily, however, we are bound to experience irregular symptoms of this female phenomenon.  The good news is: You have the power to change that.  Yes, there is the nature of what you get stuck with (genetics).  But it’s how you deal with what you got that will make a difference in the end (nuture).  Nature vs. Nurture.  I can tell you right now that what you eat, and what you don’t eat, over time, will make a huge difference, especially around “that” time of month. read more…

WARNING: CONTROVERSIAL ARTICLE BELOW.  DO NOT READ IF YOU ARE SENSITIVE TO CONTRASTING OPINIONS.  THIS IS NOT MEANT FOR ANY OFFENSE OR CONFLICT.  SIMPLY TO EXPRESS MYSELF AND INFORM THOSE THAT WISH TO READ THIS OF MY OPINIONS.  THANK YOU.

Don’t believe everything you read, including my blog if you want–after all, it is just my opinions and viewpoints.  (However, I’m more prone to believe in a person’s first-hand experiences than mass media productions of truth-diluted, politically-manipulated, potentially mistaken information.)  Thankfully, there are sources of truly reliable materials out there; we as individuals must then decide for ourselves what to skim through our filters of truth.

Without getting into how I feel about large medical/health organizations in general, I will say that because of my extensive nutritional background and education, some “claims” and statements related to food issues are blatantly obvious to me.  Obviously false, that is, if you’re anyone that knows anything about real, actual nutrition.  I know that sounds harsh, but if there is anyone out there that should be walking their talks 100% of the time,  I believe it should be the R.D.’s (registered dieticians) of this country.  But that is not the case.  From my experiences, these are the very individuals who drink diet cokes, eat paydays and load up on the sugar-free jello.  There are some “never” foods out there, and paydays, pop, and jello, are some of them.  Chemical foods such as these do not belong in the body, not even in “moderation”.  What is moderation anyway?  And how come many R.D.’s don’t walk the talk 100% of the time?  Let’s take a closer look at this pressing situation.  Remember I was talking about articles in mass media?  Here’s an example.

In a recent article (click here to read article), Andy Bellatti stirs up the pot by pointing out four main talking points that the American Dietetics Association reiterates on a daily basis among the public.

1. “There is no such thing as junk food, or bad food.”
2. “Everything in moderation!”
3. “Vegans/Other ‘Healthy’ Eaters=Red Flag!”
4. “You have to be realistic.” read more…