Choose Wisely

I'm getting off my non-blogging butt today thanks to an article by John Robbins (yeah, that Robbins). 

The article pretty much sums up why I started a blog.  Doctors do NOT always have all the answers. It is time we start taking our futures in our own hands & it begins with the food we eat. Mindlessly shoving whatever crap food the commercials tell us to must stop! The lobbyists for the fast food companies have to stop influencing what constitutes a "healthy" school lunch. We cannot continue making money off the poor health of our nation. It is literally killing us. This story was deep, on so many levels; it was inspirational and beautiful and my heart goes out to this heroic young lady!

Below are several things to think about/consider when making your next food choice:
• We make many more decisions about food per day than we think: at least 12 at breakfast alone!  Choose wisely!  Plan ahead!  Whole grains keep you full longer, add fruit for an extra pep-in-your-step, use soy milk instead of calorie-laden, cholesterol-producing cow milk...

• NEVER assume what you're given is an appropriate amount. Usually, it isn’t.

• If you must have fast food, order a kids meal. Kid’s meal = 700 calories. Adult meal = 1700!

• Try to name a place that doesn’t have food. Even the laundromat, car service center, offices, book stores and hospital waiting rooms have some kind of food or vending options.  You're surrounded by poor easy choices.  Use that big, beautiful brain of yours and Choose Wisely!

• A popular blame/excuse is: Cortisol. This is a steroid hormone produced by the adrenal gland in response to stress and a low level of blood glucocorticoids (regulates the metabolism of glucose). Cortisol’s primary functions are to increase blood sugar, suppress the immune system and aid in fat, protein and carbohydrate metabolism. This was helpful when we were cavepeople and didn't know where our next meal was going to come from: an issue most Americans do not face today.  However, we do have stress that contributes to the increased levels of cortisol.  So, maybe try parking in the very back of a parking lot instead of searching for the closets space.  Choices come in many varieties, not just food.

• Conversely: never aim to be "thin".  Chosing wisely does NOT mean starving yourself.  There are plenty of yummy, healthy options out there to satisfy a salty/sweet/savory/carb/whatever craving!  A handful of roasted almonds will curb a candy bar craving, but you'll never know unless you (let's say it together): Choose Wisely!

• We are an addictive culture; sugar triggers the same receptor in the brain as illegal drugs.  Despite what the “corn sugar” people have to say, sugar is addictive; you can imagine what High Fructose Corn Syrup is doing to our nation. You can see the physical addictive hold it has on us.  If you think you don't, try going 24 hours without a soda: 1 20oz soda = 15 teaspoons sugar.  Measure that out!

• Most religions even have correlations between food, body and overall wellbeing. 
Seventh-day Adventists, Hindus, Buddhists and Rastafarians are a few religions following strict diets. Research results have documented a 50% reduction in heart disease and longer life expectancy in people who eat a well-planned vegetarian diet. There are a number of religious rationales for a vegetarian diet. According to the Book of Genesis in the Bible, humans were given a plant-based diet. 
Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground—everything that has the breath of life in it—I give every green plant for food." And it was so. - Gen 1, 29-30
Quotes from religious texts:

    Christianity:  Do you not know that you are God's temple and that God's Spirit dwells in you? If anyone destroys God's temple, God will destroy him. For God's temple is holy, and you are that temple. 
- I Corinthians, 3:16-17.
    Judaism:  The Kabbalah’s main teaching is that we’re not alone in this world, and we are channels for higher energy. Each of us has something to contribute that’s unique: we’re on a mission. And we are receptacles to use our strengths, our talents, our unique opportunities to reveal a deeper spiritual dimension in everything we do. In a sense, to spiritualize the material world we live in. That means from when we take the next bite of food in our mouths, it’s not just an act of sustenance or indulgence, but rather a spiritual act, as Kabbalah will teach, that there are spiritual sparks in that food.
    Islam:  And from the fruits of date palm and grapes you get wholesome drink and nutrition: Behold in this is a sign for those who are wise.  - Quran 16:67
    Buddhism:  To keep the body in good health is a duty...otherwise we shall not be able to keep our mind strong and clear.  - Buddha

• Ignorance is never an excuse for what you put into your body.  That gray matter in your head gives you the ability to r-e-a-d.  Read. The. Label.  It's going to take an extra 15-20 seconds when grocery shopping, but each time you do it, it could add an extra 1-5 years to your life.

• With many things in life, we understand the importance of quality.  How and when did quantity override quality?  We'll eat a $1 burger from a fast food joint, but we know it's horrible.  Next time ask yourself if you're willing to make that compromise.  Would you pay $500 for a car that looks horrible & will probably break down on the side of the freeway?  Probably not.  You want something safe and reliable.  Apply that same standard to your food!

• The environmental impact alone is astounding!  We spend $1 billion more on fuel per year than in the 60s simply because we weigh more.  You can save the environment and your wallet by weighing less!

• If your excuse for eating poorly is Healthy = Expensive: Weigh the option of putting a bit more money into good food now vs. medicine for health problems later.
Not to mention, Americans seem to have no problem at all spending money on weight loss drugs (estimated $42 billion is spent annually on weight loss foods, products and services).

• So, you like to eat, aye?  Me too!  Being vegan you can actually eat more, weigh less and feel better!

• Just because it is "USDA approved" approved, doesn't mean you should eat it. School lunches, for example, are a joke.  USDA pays $7 billion/per year to feed the nation’s public school children. After overhead & payroll, that’s $0.80 per child.
The government spends $900 billion/per year on education. Food fuels the brain, people!!  If we want smarter, better-functioning kids, put some good food in them!

• USDA Officials are nearly all former food lobbyists! Our nutritional education system is so politically influenced that it is ineffective.  So, make choices based on what YOU know, not what someone tells you.  Unless it's me, because I'm like 99.9% right.

• The Dept. of Agriculture tried to change the crap served as school lunches, but was blocked by some big lobbyists. The following companies lobbied against healthier school lunches: Heinz, McDonalds, Pizza Hut, Pillsbury, Kraft, Tyson, National Frozen Pizza Institute, General Mills & National Restaurant Association.
Hummmm, I wonder why?$?$?$?

• The government did try to get involved (Healthierus.gov). 
I'll let Stephen explain, he does it so well!

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• Saying that: The Government spent $2 million on mynewpyramid.gov.  But, that was developed by a private PR firm (Porter Novelli) whose other clients include: The Snack Food Association and McDonald’s. 

Are you seeing a pattern here???
Choose Wisely, or, you know what happens!!

Yeah...don't be a Nazi either.  Nazis are the trans fats of history.

It's Nada Enchilada!

I love Mexican food more than Speedy Gonzalez loves his sombrero. I could eat it at least twice a week, probably more.

This recipe was inspired by an Amy’s frozen dinner:

I saw it in Earth Fare over the weekend and it looked sooo good; the price tag, however, did not. One of these little frozen entrées runs around $3.99. My thrifty side kicked in & I figured out I could make four to six servings for around $8.00; granted not all the ingredients I used were organic (as Amy’s are).


So, here’s what I used:

1 small can chopped green chilies
1 small can sliced black olives
1 can refried beans
1 can black beans (soak ‘em if you got ‘em…I was in a hurry & hungry!)
8 corn tortillas
1 medium can red enchilada sauce
1 medium onion; diced/chopped
1 Jalapeño (if you likey the spicy)
2 tsp. taco seasoning (from this blog)
Pepper Jack Almond Cheese...Don't forget the cheese!!

Sauté diced onion with about 1 tsp oil for about 2 minutes. Add taco seasoning and jalapeño and sauté for a good five minutes.

Add green chilies, black beans and half the enchilada sauce and cook until heated through (this is when you should taste it to see if you’d like more seasonings).

Meanwhile, mix remaining enchilada sauce with refried beans (I microwave them for about 30 seconds so it mixes easier).

Just be a grown up and get over how it looks.

Heat oven to 350 degrees (F) and begin to layer your ingredients: Tortillas, bean mixture, Sauce/Veggie mixture, olives and cheese. Repeat. That’s how I layered, but you can do it any way you like.

Cover with foil and bake for 20 minutes.

While it’s baking, you can prep your garnish:

When 20 minutes is up, uncover and bake for another 10 minutes.

When you take it out, let is set for at least 5 minutes.
There ya go.

And if $2 per serving isn’t exciting enough, see how this little creation stacks up to the meatier versions:

Now, you could shave off a even more fat and calories if you left out the cheese and black olives. I l♥ve black olives and this brand of almond cheese really melts and tastes great. You could also sub Mexican rice for the refried beans. I thought about doing that, but the hubby has a “thing” about Mexican rice.  It baffles me.

So, play with it and let me know what variations you come up with!
 

Tacos with a Side of Love

This is what we had for dinner last night...
It was oh-so-delicious! The hubby liked it (which is always what I inform meat eaters about a vegan dish). If it’s Husband Approved, it’s good to go!

Here’s what you’ll need...

Tacos:

1 package frozen Boca (or Morning Star, etc) Soy Crumbles

1 Alton Brown Taco Spice Mix: 
   2 Tbs. chili powder
   1 Tbs. ground cumin
   2 tsp. cornstarch
   2 tsp. kosher salt
   1 ½ tsp. hot smoked paprika
   1 tsp. ground coriander
   ½ tsp. cayenne pepper
1-2 Tbs. oil (canola, safflower, veg, etc.) or ¼ cup veggie broth
1 Medium Onion
Tortillas (preferably corn b/c it’s better for you!)
Vegan Sour Cream
Lettuce, tomato, [vegan] cheese, other toppings

A Side of Love:
2 (15 ounce) cans cooked black beans
2 Tbs. oil (canola, safflower, veg, coconut, etc.)
2 Tbs. minced yellow onion
2 garlic cloves, minced
1 tsp. ground cumin
1 tsp. kosher salt
¼ cup masa de harina (or corn meal)
Tomatillo [green] Salsa

First, let’s start on the taco “meat”:
Heat 1 Tbs. oil in a sauté pan of your choice. Add onion & sauté about 1 minute; add 1 Tbs. of the taco seasoning and cook on medium heat for another 2-3 minutes. Add soy crumbles (totally fine if they’re frozen) and 1 more Tbs. of taco seasoning. Cook about 3-5 minutes (until it has thawed) and decide if you need to add more oil. You’ll probably need to since soy crumbles have a lot less fat than ground beef.
   1 lb of Ground beef = 1,200 Calories, 93.6g fat & 37.6 saturated fat!
Dude, good thing you’re using soy crumbles!!
Taste your mixture to see if you’d like another Tbs. of taco seasoning (I did!). It was perfect after that!

Move the onion/soy crumble mixture to the back burner and let it relax for a bit. Time to make taco shells. Why not buy them? Because the taste like cardboard and you don’t like cardboard, do ya??

Preheat oven to 350F. Look around your kitchen and see what you can fashion into a taco shaper. My husband suggested his rib rack holder-thingie.

Worked great! I used a little foil to hold the tortilla in place for the first 4 minutes, then took it off and baked another 4 minutes.

Now…it’s time for a Side of Love!
You might be asking yourself, what the hell is a side of love? Technically it is two black bean cakes topped with tomatillo salsa, sour cream, feta cheese and red onions. I had this at a restaurant in Atlanta, GA called The Flying Biscuit. It seemed easy enough to recreate, so I did…with my own spin.


Directions for a Side of Love:

Rinse and drain black beans in a colander. In a small sauté pan heat 1 Tbs. of the oil over medium heat. Cook onion, garlic, cumin and salt until onions are translucent.

Place beans & onion mixture in a bowl and mash with a potato masher until well combined (I like to leave a few whole beans for texture). Gradually add masa, allowing mixture to absorb it before adding more. Test dough by rolling it in the palm of your hand. Keep adding masa until dough doesn’t stick to your hand and holds the shape of a ball.

Divide dough into 12-14 balls and flatten into cakes. Mine were about “large golf ball” sized.

Place a large skillet over medium heat and add the remaining 1 tablespoon of canola oil. Sauté cakes until lightly browned on each side, about 3 to 5 minutes per side. I topped mine with green salsa, soy cheese, vegan sour cream and banana peppers.
Voila! A healthy, yummy, interesting and attractive dinner!

All this took me about an hour (start to finish), so it wasn’t that bad. Plus, leftovers tonight should only take about 10 minutes or less!



Vegan Taco Salad