Kids and Food Addictions

Can kids become addicted to certain foods?

Dr. Joel Fuhrman (Author of New York Times Bestseller Eat to Live) said in his book Disease-Proof Your Child:

"The minute children taste low-nutrient processed foods--which are typically high in fat, salt, and sugar-- their desire and their taste for wholesome foods diminishes. To the extent that the parents gave in to the attraction of rich, calorically dense foods such as macaroni and cheese, sweets, or pizza, by that same extent, the child will no longer have an interest in consuming fruits and vegetables." (123)

When I read that, something clicked inside me and I knew it was true. I had seen it in my own son. The more he ate Goldfish crackers and cookies, the more he craved them and the less he wanted real/whole fruits and vegetables.

SUGAR

Then I started experimenting with myself, in an effort to test this out. I started with sugar. I used to have these favorite chocolate chip cookies that I would buy every so often (from Trader Joe's, so they had the appearance of being healthy, but of course they were loaded with sugar). I realized that I would eat them usually when I was stressed or had a long day, as a little "treat" to keep me going. I liked the feeling I got when I ate them. But I couldn't eat just one, so I would keep going back to them all day. The more often I ate them, the more I would crave them.  I didn't like feeling like I wasn't in control of my body, feeling a strong pull towards those cookies. It was as if I was letting my body, instead of my mind, dictate the amount of cookies I ate.

The hard part was that when I stopped buying these cookies (and other foods with added sugar), I still craved them. There were times when I almost felt anxious because there were no cookies in the house. I can see that my body was addicted and was going through withdrawals.

Can we just call it like it is? Sugar is a drug.

It doesn't lead us to do crazy things like other illegal drugs, but the addictive nature and the effect it has on our bodies is a very real problem. Sugar creates an environment where diseases can thrive in our bodies. Sugar feeds cancer cells, instead of fighting them, and causes a million other things to go wrong with our bodies.

Julieanna Hever M.S., R.D., C.P.T, wrote in her book The Complete Idiot's Guide to Plant-Based Nutrition:

"Sugar promotes cancer growth, poor cholesterol profiles, diabetes, metabolic syndrome, obesity or excess weight, gastrointestinal diseases, premature aging, depression, anxiety, cardiovascular disease, tooth and gum decay, gout, and acne. And if that weren't enough, it's physiologically addicting!" (61)

So not only does it put our bodies on the road to miserable diseases, it's addicting. But somehow we overlook that and continue to feed our addictions, justifying it for a multitude of reasons. And worse, we are feeding it to our children. Would you give your children an illegal drug? I hope not. What about an addictive food? Maybe it's because we can't see with our eyes the actual damage that sugar is doing to our bodies, so we rationalize and don't think it's that bad...?

One of the main reasons I justified eating foods with refined sugar was that it's in everything at the grocery store (AND health stores), and surely the food companies wouldn't be producing foods that could be so harmful to my health, right?

Lol. Since when are food companies concerned with MY health?

Or, "Everyone else eats it. It's in all the vending machines. It's in the refreshments at church functions that my spiritual leaders oversee. It's in the 'healthy' granola and organic kids snacks. How could it be so bad?"

If everyone jumped off a cliff, would you jump off too?

"In the HBO documentary The Weight of the Nation, it was noted that if you “go with the flow” in the US, you will eventually become obese." (I found this quote from the intro to this ground breaking article "Nutritional Update for Physicians: Plant based Diets" that I would recommend reading: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/)

JUST SAY NO!

Hever said it best:

"One of the best things you can do for your health (after giving up dairy and animal products...) is to eliminate sugar. You'll find plenty of ways to indulge on a plant-based diet that will make you realize you're not missing anything" (61).

I can vouch for that last line. There ARE plenty of ways to indulge in delicious food on a plant-based diet, and they are all addiction-free and guilt-free. Here are some things I do in my family:

- We start our day with a delicious fresh fruit and vegetable juice, which is packed full of nutrition and sets the tone for the rest of the day (and my taste buds crave fresh fruits and vegetables after drinking this too!)

- We make really yummy food and eat lots of it to fill our stomachs so we don't have room for junk.

- We don't even BUY it anymore- if it's not staring me in the face when I open the cupboard, then there's no way I can eat it even if I wanted to.

- We eat lots of fruits & sweet vegetables such as sweet potatoes, peas (high protein!), carrots, beets... these all contain natural sugar, so they help satisfy my sweet tooth, but don't lead to a dramatic rise and then crash of my blood sugar levels like refined sugar does.

- We make healthy treats that taste amazing, such as coconut oil candies, homemade bars & bar cake.
(sweetened with pure maple syrup, raw honey, or dates)

- We snack on nutrient-dense foods such as hummus and veggies, smoothies, apples & nut/seed butter, trail mix, etc.

- We use dates and bananas to sweeten our food (such as in oatmeal, muffins, smoothies, in warm brown rice with almond milk & cinnamon, etc) and use raw honey and pure maple syrup for special treats (and extra special treats, I have used coconut sugar and agave, but we don't use those very often, since they are very close to having the same effect of refined sugar).

SALT

Did you know salt can be addictive as well?

"Your palate adjusts to how much sodium you consume. The more salt you eat, the more you crave. The good news is, the less salt you eat, the less you need." (Hever 61)

We do need a small amount of sodium in our diets (1,500 mg or less per day; 1 teaspoon of salt contains 2,300 mg). But we don't use commercial, processed, and chemical-treated salt anymore. Instead we use Himalayan Pink Salt or Sea Salt, and try to season our cooked dishes with salt-free spice blends such as Trader Joe's 21 Seasoning Salute.

DAIRY

Is cheese really addicting?

I knew it was hard to give up at the beginning, but I never really thought of cheese as addicting. But I just learned this from Hever's book.

"This protein (Casien) causes the production of the same feel-good effects as optiate drugs. When consumed, casein converts into casomorphins--nature's way to ensure an infant will return to the breast for milk. In cheese, the protein (mostly casein) is much more concentrated along with the fat and sodium content than in milk. Together, you have a powerfully addictive mixture. Cut out dairy, and your cravings will go away in about 3 weeks."  (p. 93)

It's true! I have stopped craving cheese and ice cream, however it was extremely hard at first. So if you are at the beginning stages, don't worry, it does get easier!

Some may ask:
"But how can you deprive yourself of all the amazing treats this world has to offer?"

Here's my answer:  
We don't restrict ourselves, and we never feel deprived.

My husband and I don't have hard rules that we can't EVER have meat or dairy or processed food or other treats. However, at this point in our lives, we don't really crave cow's milk, cheese, or meat as much. I know how I feel after consuming large amounts of sugar and artificial ingredients, so I don't have too much trouble staying away from them. Sometimes I will see a treat that looks good at the store, and instead of buying it, I will say to myself "I bet I can make a healthier version of that" and I do and it tastes great and is not addicting or destructive to my immune system! On holidays, we will have a small amount of meat, since it is such a tradition (such as Thanksgiving). However, my stomach doesn't feel very good afterwards, so the next holiday I usually decide to make all raw or vegan dishes that taste great and make me feel good too.

Emotional eating: 

Getting to the root cause instead of numbing the pain

Every so often I will search for the chocolate chips in the back of the cupboard, or see if we have any unopened cookies. It's those times when I am trying to feel better about something (usually I had an extra difficult day and I'm tired and my husband is still at work and there's no one around to tell me what an amazing job I did changing that diaper or how proud they are of me for not yelling when my son wouldn't brush his teeth). I don't get down on myself for those occasional emotional eating moments, but I do realize that I could deal with those moments in a healthier way, and if they start happening more frequently, I know there is definitely a problem that I need to take care of, instead of numbing the "pain" with addictive foods. (Healthier ways I have thought of include: reading the scriptures, sincerely praying, watching a movie, dancing to fun music, venting in my journal, yoga, deep breathing/meditating, calling a trusted friend or family member, and watching Food Matters on Netflix which always inspires me to make healthier choices.)

How do you get your kids to eat healthy foods?

Here is what our rule is: they need to find something to eat in the house. Simple as that. And my job is to stock our kitchen with healthy options. If I don't buy it, it's not even an option, so there is really no need to argue over food. I make sure to buy a huge variety of fruits & veggies and make different meals all the time for my kids to try. (Note: We still have our challenges, because my son has texture issues and what he is willing to eat changes from day to day. But at least he can choose from healthy foods, instead of getting hooked on unhealthy and disease promoting foods.)

How could I feel good about giving my children drugs, that will not only wreak havoc on their immune systems opening the door to disease down the road, but will be addicting? Sure packaged food, cheesy food, store-bought cookies & candy tastes good, but do I want them craving that taste and begging me for more, refusing the nutritious food options I give them? Of course not. I have already been down that road and don't want to experience that again for fear of where it may lead.


FINAL WORDS
There will be many different reactions to reading this post. I just want to say that, I strongly feel that we cannot judge each other for the choices we make as parents, because we can't see into each other's hearts and everyone is coming from a different background, has learned different things, and is trying to be a good parent in different ways. My way is this: do everything possible to not "go with the flow" of the world, since from what I can see, that road will only leading to obesity, cancer, diabetes, heart disease. But instead, try to gain as much knowledge (with the Holy Spirit as my guide) and real life experience as I can to provide a good start for my kids, hoping that when they grow up they will choose to live a healthy and balanced life, taking care of their bodies and treating them as gifts from God Himself.

In short, we are trying our best, just as I'm sure all of you do. :)

Thanks for reading!

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I recommend the following books referenced in this post:

Disease Proof Your Child by Dr. Joel Fuhrman
The Complete Idiot's Guide to Plant Based Nutrition by Julieanna Hever 

Note: I don't agree with absolutely everything in these books, but they are a great beginning guide to feeding yourself or family without animal products and making sure you know what foods to focus on for a balanced diet. It's so hard to know what to believe. Studies can be interpreted in many different ways, and people (even doctors and nutritionists) have all sorts of opinions on health. That is why I don't believe doctors (they all say something different), or any specific health guru. I seek to know what is true as I pray to God for guidance and understanding, and as I study the scriptures. I figure, since He created my body, and this world, He knows better than anyone what I should put in it. Thankfully, He has been pretty specific by revealing a "Law of Health" or "Word of Wisdom" that can be found here. Hopefully I will finish my post on that subject soon and link it here for you to read. :)

Healthy Kids' Snacks: How to eliminate (most) packaged food

I used to give my son packaged snacks when he was a toddler. Why? Because everyone else did, so it must be fine right? I got the healthiest ones I could find, organic mostly, to avoid artificial ingredients.

But then something interesting happened, almost without my realizing. He started getting addicted to them. The more he ate them, the more he asked for them. Just like sugar (and kind of like what happens when he watches TV/movies)!  His favorites were Goldfish cheese crackers. (Note: I didn't know anything about dairy being bad at this point).

Now, on top of this, he has sensory issues which makes him an extremely picky eater. He will only eat certain foods, in certain ways, on certain days. It drives me crazy. So once he started getting hooked on Goldfish, you guessed it, that's all he would eat. He would refuse all other food, besides his daily cow's milk (if only I knew better...) and maybe a couple other foods. (When I say refuse, I mean, if we didn't give it to him, he wouldn't eat anything else, due to his sensory issues that made him so extremely picky. This was a matter of keeping him alive, not about giving in to his demands). Luckily we would make an occasional smoothie with fruits and vegetables.

Long story short- he was getting sick at LEAST once a month on this diet. It was horrible.

So I started a slow shift to eliminate all packaged snacks (note: this was about 6 months before we took out meat/dairy from our diet and started daily juice & smoothies). I hoped that instead of asking for something in the cupboard when he's hungry, he would start asking for something in the fridge.

"But how could you raise kids without packaged food??!?" I hear all my mommy friends screaming at the computer.

Most people cannot fathom how anyone can live without dairy or meat, let alone packaged convenience foods. But we have managed to eliminate most, so I guess I'm proof that you can. (For more on how to go about making this change, see the last section of this post.)

The result? My son is healthy most of the year now, and since we bring home more produce than packaged foods, I'm happy to say that he looks in the fridge when he's hungry, not in the cupboard. And we all feel great, and none of us crave it anymore (unless I get really stressed out and want to eat emotionally, which thankfully doesn't happen too often! And by that point I don't have any junk around in the house so I have to eat a homemade treat which are still pretty darn tasty, minus the junk).

These are some snacks that I give my kids when we're out and about (aka Mess Free). Just keep in mind, I have a very picky eater, so this is just what works for us (some may seem odd to you, and some he won't necessarily eat, but my husband and I will, and your children might as well.)

Also keep in mind that this is in no way a "vegan meal plan," or attempt to contain a balance of all essential nutrients in all food groups. No, this is simply a list of ideas for snacks. I will update periodically.

Healthy Kids' Snacks for the road

OUR FAVORITE: Homemade bars
 
Dried fruit (no added sulfites or any preservatives) - raisins, craisins, dried apricots, etc

Freeze-dried fruit (all natural, no added ingredients)- strawberries, mango, blueberries, raspberries

Whole fruit: apple, grapes, banana, etc

Carrot & bell pepper sticks (bring hummus in container if not too messy)

Trail mix with raw almonds, dried fruit, unsweetened coconut, sometimes banana chips
(I would give this if my kids would eat the nuts & coconut!)

Homemade muffins (using whole wheat flour & honey instead of sugar)

Homemade pancakes (make a pancake sandwich with Sunflower seed butter in the middle)  

Homemade granola

Healthy Kids' Snacks (to eat at home):

Fruit sorbets (we put frozen fruit through our juicer with a special nozzle, and it comes out as a silky smooth "ice cream"- my kids love their "Strawberry Ice Cream"!)


Other fruit: Strawberries, oranges, kiwi, etc.
  Frozen blueberries

Frozen peas

Smoothies

Cinnabutter Swirl: Spread Sunflower Seed Butter on a piece of sprouted whole wheat toast, then drizzle with raw honey, sprinkle with cinnamon, take a knife and swirl around.

Guacamole- mashed avocado mixed with salsa, add a dash of garlic powder if you want. We dip veggie sticks in, or if need be, organic tortilla chips (we get unsalted).

Packaged snacks that we buy when absolutely necessary:

Fruit pouches (although most of the nutrients are cooked out when pasteurized so we try to go with fresh fruit when possible)
Popcorn (organic, non GMO, natural flavored popcorn)
Cereals: Joe's O's (Trader Joe's natural Cheerio's), Nature's Path Millet Rice Flakes (no sugar added, only sweetened with fruit juice), etc
Clif Bars for Kids "Z Bars"- pretty great ingredients for a packaged food

Final words to those who actually want to try eliminating packaged snacks: 
Do it slowly and they won't even notice! Slowly start incorporating more of these real foods, and you will naturally not need to buy as much packaged snacks as you used to. 

Then, when you are down to very little packaged snacks, do yourself a favor and AVOID THE SNACK AISLE at the grocery store. It is sooo tempting to walk down that aisle and see all the fun kids snacks, and start thinking: "Oh, my kids would love this, it would be such a fun treat for them!"  

Don't buy the old stuff again because you are done with it! If you already eliminated most of it, don't bring it back. Remember, it has hardly any nutritional value and is void of the amazing nutrition that fresh, raw plant foods can give them to fight diseases and keep their immune systems healthy. 

If I see something that really looks good, I think to myself "Hmmm, how can I make a healthier version of this?" And then I do and it's great!

If you get there anyway and put a couple boxes of some colorful cartoon character snacks in your cart, rationalizing that all the other moms do it to, think of me and know that even though we are the minority, we are a HEALTHY minority!

Choose HEALTH & enjoy delicious, REAL food creations with your kids, and let THAT be the tradition you start early in their lives. Later in life, they will turn to comfort foods, and wouldn't it be great if they remember your fresh fruit salads or green juice?? ;)

Good luck my friends!

Our Daily Green Smoothie

We make daily green smoothies at our house, around lunch time (in addition to green juice 4-6 mornings a week) using our Vita Mix. We first started doing this for our extremely picky 3 year old, so he would get some good nutrition, without having to force him to eat the slimy & wet textures of fruits/veggies that he would burst into tears just looking at. So if we miss a day, it means that he isn't getting a really big part of his diet. Hence, we are committed to making this everyday, whenever possible. It also has been great for my husband and I- a sure way to get our daily nuts/seeds, omega 3s, probiotics, vitamin C, and of course all the fruits and veggies and protein.

Here is what our juice usually consists of (the measurements are approximate since we are always changing the kind of fruits & veggies we put in and we sometimes add the juice from our greens instead of the whole greens):

Our Green Smoothie:

(REVISED April 2014)

GREENS:

2-3 cups (tightly packed) leafy greens: spinach, kale, or collards (spinach blends a lot easier and is almost tasteless, so great for those not accustomed to green smoothies)

FRUIT:

2 cups frozen fruit (mango, berries, pineapple, etc)- we love mango & strawberries

1-2 bananas (for sweetness)

1/4 lemon (peeled & seeded)- lemons have so many health benefits!

OTHER VEGGIES:

2 carrots (or carrot pulp from earlier juice)

or

a small wedge red cabbage

or 

1/4 cup chopped cucumber, zucchini, or asparagus or broccoli

NUTS/SEEDS:

1/4 cup raw almonds or raw sunflower seeds

3 Tablespoons source of Omega 3s (ground flaxseed, chia seed, or hempseed)

LIQUID:

2 cups water, almond milk, or coconut milk

EXTRAS:

- Protein powder: 1 scoop raw organic protein powder (Garden of Life brand) (my husband likes extra protein, but I don't add to mine or my kids) 

- Probiotics: 2 Tablespoons Inner-eco probiotic kefir (from coconut water)- added to adults smoothies (kids get different kind of probiotics separately)

- Extra Vitamin C: 3/4 teaspoon Vitamin C powder (ascorbic acid) (3000 mg) (I try to add more Vitamin C to our diet after reading Dr. Andrew Saul's book "Doctor Yourself" and learning about the research showing diseases being cured with high levels of Vitamin C.)

ORIGINAL POST (Nov. 2013):
Our Green Smoothie:
1/4 cup raw almonds or raw sunflower/pumpkin/sesame seeds
3 Tablespoons ground flaxseed
2 big handfuls greens (spinach, collards, or broccoli usually)
2 carrots (or carrot pulp from earlier juice)
1/2 cup frozen fruit (mango, berries, pineapple, etc)
1-2 bananas
scoop raw organic protein powder (Garden of Life brand)- added to adults' smoothies
2 Tablespoons Inner-eco probiotic kefir (from coconut water)- added to adults smoothies (kids get different kind of probiotics separately)
3/4 teaspoon Vitamin C powder (ascorbic acid) (3000 mg)
water- enough to get desired consistency

** This smoothie is guzzled by 2 adults and an almost 4 year old (our 14 month old gets a slightly different smoothie you can see here).

My daily juice recipe

These days we try to make fresh juice at least 4 times a week. Here is what our juice usually consists of (this is for 2 adults, 1 small child, and a baby):

Daily Green Juice:
3-4 cups of dark leafy greens (kale, collards, or spinach)
a pound of carrots
1/2 large cucumber
1-2 celery
1/2 lemon or lime
small piece ginger
a sweet fruit such as: oranges (3-4), pineapple (1/3), apples (2-3), or grapes (1 cup)

This makes enough for about 8-10 oz for each adult, 6 oz for the child, and 2 oz for the baby.

Note: For our baby, who is 14 months right now, we don't include pineapple, oranges or lemon/limes  since they give him a rash around the mouth. Instead we use apples or grapes for sweetness.
However, most of the time, we will just juice greens and carrots for our baby and blend that up with some fruit and a little water and raw almonds (or sunflower or pumpkin seeds) to make it into a smoothie for him which he loves. We use fruits such as frozen mangoes, berries, and banana.

We also add to our juice sometimes (remember these are all raw):
- zucchini- It tastes bland and goes well with any other juice, especially carrot. The pulp is actually really good to eat plain too; it's still somewhat moist and just tastes like grated zucchini.
- broccoli
- bell peppers
- parsley

What do I do with the pulp? (I get this question all the time)

Since carrot pulp makes up the bulk of our pulp container, I mostly just use that and discard the rest (it is not very much and most of the juice/nutrition has been extracted so there's no flavor, just a small mass of tasteless stringy stuff).

This is what I do with carrot pulp:
- Add to oatmeal with cinnamon, ginger, nutmeg, dates, vanilla, almonds, for a "carrot cake" taste
- Add to cooked grains, such as quinoa, for a warm, savory pilaf with italian seasonings, garlic, and a little Earth Balance "butter"
- Add to smoothies for some extra fiber
- Add to muffins or baked goods (I'm just now experimenting with this)

Dinner: Keep it simple

It's good to remember that I don't have to cook a big meal every night just because I want to be healthy and avoid frozen pre-made dinners or fast food. It's possible to eat a simple, yet totally healthy home cooked meal that can also taste great.

Here's my new formula for those nights when I'm low on time:
1- cook a whole grain (boil and simmer on the stove)
2- add some veggies to the pot when it's almost done (but there is still water in the pot)
3- Season and add a little dairy-free butter or olive oil,
4- Have a big salad to go with it
Note: I usually try to add beans to the grain dish or on the salad since they are a great plant source of calcium and iron, not to mention the fiber and protein.

My simple dinner experiment:
So tonight I made quinoa, not knowing really what I was going to do with it. There are countless uses for quinoa (such as warm in the morning with almond milk, cinnamon and dates; warm as a pilaf with cooked veggies and seasonings; cold as a salad with a vinegarette dressing and mango/red pepper  or with citrus dressing and squash/craisins, etc) so I wasn't too worried.

A couple minutes before it was done cooking (it only takes 10-15 minutes total to cook by the way), I ended up throwing in a diced yellow squash and the carrot pulp from the juice I made yesterday. I also added Trader Joe's "21 Seasoning Salute" spices and a couple tablespoons Earth Balance dairy-free "butter" spread (I get the soy free kind).

I paired that with a big salad and we had a wonderful, yet simple and nutritious meal. :)

Nutritional note:
Here is a great article from Harvard School of Public Health, about the benefits of eating good carbs (aka whole grains): http://www.hsph.harvard.edu/nutritionsource/carbohydrates/ 

UPDATE:

I just found this awesome quote from Brigham Young!

"I believe that we enslave our women; … our tables are covered with every delicacy and variety that we can think of… I do not believe in mixing up our food. This is hurtful. It destroys the stomach by overtaxing the digestive powers; and in addition to that it almost wears out the lives of our females by keeping them so closely confined over cooking stoves…We can have a variety in diet, and yet have simplicity. We can have a diet that will be easily prepared, and yet have it healthful. We can have a diet, that will be tasteful, nutritious and delightful to us, and easy to digest…” Brigham Young, Journal of Discourses 13: 154

Amen!

Yummy Salad Ideas

I just wanted to share something I've been doing recently that is working out pretty well. Every day in the morning, I make a different type of main-course salad for my husband to bring to work and for me to eat while he's gone. This helps me because it's hard to make my own food when I have 2 hungry kids wanting me to make theirs. And it helps my husband have something healthy to eat at work instead of grabbing the easiest thing possible. It also ensures that the salad he eats is healthy and not drenched in creamy caesar dressing. :)

I put them in a Ziploc container, and keep in the fridge until it's time to eat. Then when it's meal time, I simply grab it out of the fridge, and then and I can focus on my kids' meals.

Here are our current 5 favorite salads:

BBQ Chicken-less Salad
(I mix together all ingredients except for lettuce, and coat with BBQ sauce, then place BBQ mixture on top of the lettuce, so we can mix together when ready to eat)

Zesty Avocado Salad 
(I add beans to this too, and then place the avocado salad on top of a big bed of greens)

Taco Salad: Rice & beans seasoned with taco seasonings (mostly cumin, and a little garlic and cayenne pepper), lettuce, tomatoes, and lots of freshly made guacamole (avocado, tomato, lime juice, salt, cilantro...or for easy guacamole, just mashed avocados mixed with salsa) and/or salsa, topped with organic corn chips (I put the rice and beans in a separate container, so we can add to our salads when ready)

Spinach- Strawberry Salad: Spinach, sliced strawberries, craisins, topped with chopped raw almonds, with a dressing of red wine vinegar, agave, olive oil, and lemon juice
(Note: Since this isn't the most filling salad, we will usually have a side of whole grain pasta with marinara sauce, or quinoa)

Garden Salad: lettuce, carrots, cucumber, bell pepper, tomato, avocado, and a creamy non-dairy dressing such as Annie's organic Goddess dressing (soy based)
(Note: Since this isn't the most filling salad, we will usually have a side of whole grain pasta with marinara sauce, or quinoa)

How to feed your non-raw/non-vegan family

I know a lot of people are in this position, so I thought it was worth writing a post about it. 

Here are some tips if the people you live with and prepare meals for are NOT willing to give up meat, cheese, and cooked food, even though you are trying to eat more raw and vegan meals yourself.

Salads
As often as you can, have big main course salads for dinner, and set them up salad bar style. Include dark leafy greens (organic Spring Mix is great because it has a variety of greens, spinach is also always a winner) and lots of different colored vegetables: cucumbers, tomatoes, bell peppers (orange, red and yellow add sweetness), grated beets (raw). Include some high protein and more filling items, such as beans, hemp seed, avocados, sprouts, nuts (almonds, walnuts, cashews...), and other seeds (sunflower, pumpkin...). 
This way they can pick what they want, so they won't feel like you are forcing them to eat "healthy."

(Of course for those family members who can't imagine not having any meat or dairy, you could put a small side of hard boiled eggs, shredded cheese, chicken, etc, but hopefully there will be more of the veggies so they will have to fill up on the good stuff, with only a small amount of animal products.)

At first everyone will want their favorite dressing (which is hopefully organic, since you can find most for the same price as regular these days, and you don't want the bad ingredients that regular dressings have, such as MSG in Ranch). But I would highly encourage them to just squeeze some lemon juice on top instead of dressing. I have been doing that (no oil is necessary) and it tastes great! It also helps you to taste the natural flavor of the vegetables so your taste buds start to crave that natural, fresh taste. 

The prep is simply washing and chopping vegetables. Get the whole family involved and do it while you talk about how your day went.

See, this is a way for vegetarians, vegans, and omnivores to all eat the same meal. :)
(Note: This is also a great idea for having guests over. I recently went over to a friend's house and they did a salad bar dinner with a lot of people and it worked great! Everyone brought a salad topping so there was really something for everyone's taste.)

Smoothies
Make smoothies for everyone daily. If someone isn't around, save theirs in the fridge so they can have it when they get home. Smoothies make great snacks, or I like to have mine with lunch. Put in dark leafy greens, carrots, and then banana for sweetener, along with other frozen fruits like strawberries, mangoes, blueberries, peaches, pineapple, etc. Add in a splash of lemon (natural antibacterial- great for your body), some flax seed oil (for Omega 3s), hemp seeds for protein (they completely blend in by the way), and if needed, a scoop of frozen 100% juice (like Dole Orange Peach  Mango) and water. You can always add other things too, such as the superfoods Spirulina, goji berries, etc. You can play around with different veggies to see how they affect the taste, such as cucumbers, tomatoes, broccoli, and cabbage (I have tried them all and my son actually really liked the broccoli/cabbage smoothies we used to do!). Most people (and kids) love these smoothies because they taste just like fruit! (Blueberries hide the green color, if that's an issue.)

I suggest getting BPA free plastic 16 oz cups with lids and straws to make it fun and less messy if your kids will be drinking them.

Other dinners ideas
Make dishes that they can add meat or dairy to if needed, such as:

Enchiladas- just make them with rice, beans, bell pepper, etc, and if they really want, they can add cheese on top to their own individual enchilada and melt in the microwave (or you could put cheese on some of the enchiladas...but then that doesn't give them the opportunity to try it the way you made it, which they might actually like.

Veggie Pizza- you can add cheese to half of the pizza, and eat yours without cheese. However, I suggest that before cooking the pizza, you cut your part out to eat raw and put your own raw "cheese" on (consisting of: cashews, nutritional yeast, water, lemon juice, salt). I just did this and it was amazing. I will post about it soon.

Really, they can add dairy or meat to pretty much anything you make. So, I suggest making it your way, then if they want to add something to it, they can. Or they can just eat it the way you made it.  Don't judge or make them feel bad if they want to add some cheese or meat to the food you made. You don't want tension while trying to enjoy a wonderful fresh salad. Negative emotions affect our health anyway, so try to be positive and happy in the kitchen and around the dinner table. :)

Here are some tips on breakfast and lunch.

Breakfast- If everyone normally eats cereal, see if they are willing to try almond, coconut, rice, or hemp milk in place of cows milk. Also always offer lots of fruit for breakfast (and if possible, have them eat it first, or they might get filled up on cereal before a piece of fruit even enters their thoughts). Also make sure the cereals they are eating are free of preservatives, artificial ingredients, GMOs, etc. which means it should probably be organic. I try to look for low sugar (under 4g per serving) and high protein & fiber.

Lunch- veggie sandwiches (there is protein in the bread, you don't need meat or cheese- make sure it is whole grain bread, sprouted is best). Mash an avocado (add salt, pepper, garlic, etc) and spread generously on each slice (in place of mayo), then put in sprouts, tomato, cucumbers, spinach, etc.

Other ideas: raw almond butter and sugar free (Polaner's) jam sandwich, veggies and hummus, leftover dinner, etc.

Hope this helps!

Day 21- The simplicity of eating on the go

As I prepared for a short trip over the holidays, I thought "Oh no, how am I going to continue to eat mostly raw & vegan while traveling?" Then I realized that eating this way is actually a lot easier than eating meat & dairy or other cooked foods while traveling! Easier to pack, that is. I guess it would be easy to stop at fast food restaurants, but that cost money, so if you're on a budget, it's easier to pack raw & vegan foods.

All you do is pack a bunch of whole fruits & vegetables! Apples, bananas, oranges, pears, avocado, spinach, mini bell peppers, carrots, etc.

Then pack some hummus (to dip your veggies in), some trail mix (raw nuts & seeds & dried fruit), some organic granola or other organic dry cereals, some almond milk, sprouted bread and natural bagels, nut butter, and you're set!

Breakfast- a couple pieces of whole fruit and nuts/seeds
Snack- veggies/pita chips & hummus
Lunch- Sandwich with nut butter & jam, and fruit
Snack- almond milk with cereal & a banana
Dinner- big salad- spinach, avocado, bell peppers, carrots, sunflower seeds, crushed pita chips

Another plus is that most of this stuff doesn't go bad if left out, but a cooler with ice packs is good for the veggies, almond milk, and hummus.

Day 14- "How do vegans get enough protein?"

A very common question. Why is it so common? Because we have been taught that the only good sources of protein are meat & dairy. I have discovered that these sources do more harm than good, and our bodies don't actually need as much protein (especially from milk & dairy!) as many people are consuming these days. 

(Why are animal proteins not as good for our bodies as plant-based proteins? Here is just one among many reasons:
http://www.vegan-nutritionista.com/animal-protein.html)

If you want to see how much protein you need, you first must figure out your ideal weight.

For men, use this formula: 106 pounds for 60 inches of height (5 feet) and add 6 pounds for every inch over 60.

For women, use this formula: 100 pounds for 60 inches of height and add 5 pounds for every inch over 60. 

To find out how much protein is recommended, the RDA says to multiply your ideal weight by 0.37. (Taken from: http://www.incrediblesmoothies.com/raw-food-diet/raw-nutrition/protein-sources-on-a-vegan-raw-food-diet/)
 
As a nursing mom, I need about 20 grams more. So, I need about   
66 grams of protein per day.

Let's take a look at how much I got today eating no meat or dairy:

Breakfast- 

Fruit salad (1 orange, 1 banana, 1 pear) (1+1+0.6=2.6g)
1/4 cup raw almonds (6g)
1/4 cup raw sunflower seeds (7g)

Total= 15.6g

Snack-

A slice sprouted bread  with jam (5g)
Small apple (0.3)
Rest of seeds/nuts from breakfast

Total= 5.3g

Lunch- (usually I have a green smoothie but today I was running low on ingredients so I had leftovers)

Vegan enchilada- whole wheat tortilla (5g) + rice (3g) + beans (4g) + tomatoes, spinach, bell peppers (0.3) 

Total = 12.3g

Snack-

A slice bread with 1 Tbsp raw cashew butter and a drizzle of raw honey (5+3.5)

Total=8.5g

Dinner-

Quinoa lettuce tacos- 1 1/2 cups quinoa (14g)+ 3 romaine leaves (0.9)+ tomatoes, carrots, apples (0.3)

Total= 14.2g

Dessert-

4 dates (0.8)
1/4 cup almonds (6g)  

Total  =6.8g

Late night snack-

1 cup dry cereal- 5g 
(I was out of almond milk)


Grand Total= 67.7g

Not bad! 

(Note: I am hoping to increase my fruit & vegetable intake to get more protein from those sources, as well as start my day with a glass of fresh green juice, in addition to my breakfast) 

(Also, for anyone concerned about whether I'm getting enough of other nutrients while nursing, I am taking a prenatal vitamin and an additional calcium supplement just to be safe.)

With a little googling you can find out the protein value in almost any food. This website is particularly useful for that: http://calorielab.com/index.html

This website has a good article about protein sources for those on a raw vegan diet: 
http://www.incrediblesmoothies.com/raw-food-diet/raw-nutrition/protein-sources-on-a-vegan-raw-food-diet/ 

Here are some examples, which I got off some other websites:

Fruits
I have found that most fruits contain about 0.3-1g of protein per cup (or per whole fruit), with the exceptions of:
• 1 Avocado- 4g
• 1/4 cup Goji berries- 4g
Here's a list of all the fruits imaginable with their protein content (and you can see what other nutrients, fiber, and calories they have as well):
http://www.health-alternatives.com/fruit-nutrition-chart.html

Beans
Most beans are 7-10 grams per half cup!

Vegetables
• 1 cup broccoli- 5 grams
• 1 cup spinach- 5 grams
• 1 cup peas- 9 grams
• 1 medium artichoke- 4 grams
• 1 cup asparagus- 5 grams
• 1 cup beet greens- 3 grams
(From: http://www.care2.com/greenliving/vegetarian-protein-sources.html#ixzz2F4bVEQ85)

Grains
• 1 cup Quinoa - 9 grams.
• Oatmeal - 1 cup = 6 grams.
• Sprouted grain bread products - buns, tortillas, bread- 5 g
• Pasta- 6g
• Amaranth, bulgur, brown rice, wheat germ, oat bran are other grains with a high protein content.

Nuts/seeds
• 1/4 cup cashews - 5 grams
• 1/4 cup walnuts - 5 grams
• 1/4 cup pistachios - 6 grams
• 1/4 cup almonds - 6 grams
• Nut butters - peanut butter, almond butter, cashew butter - 2 tablespoons has about 8 grams of protein
• 1 oz. sesame seeds 6.5 grams, 3 tablespoons of tahini - 8 grams
• 1/4 cup Sunflower seeds- 7 g
• 1/4 cup Pumpkin seeds- 7 g
• 1 Tablespoon chia seeds- 3g
(From http://www.naturalnews.com/036270_vegan_protein_legumes.html#ixzz2F4cTbrsq)


But aren't plant sources of protein not as good as meat because they are not "complete proteins"?

This is a good answer to this (from http://www.vegan-nutritionista.com/vegan-protein.html )

"A complete protein is a protein source that has a good proportion of those 9 essential amino acids. Simple enough?
In case you're wondering, the human essential amino acids include isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine, and histidine.

"Typically, any protein that comes from animals, including meat, dairy, eggs, and fish, is a complete protein. This might seem like a great case against the vegan diet, but the problem is that animal protein is highly acidic and causes illnesses within your body.

"There are also many good plant-based sources of complete vegan proteins, including soybeans, quinoa, amaranth, buckwheat, hempseed, salvia, and spirulina. Some plant proteins have smaller amounts of one or two of the essential amino acids, and that's why they aren't promoted as often as the animal proteins." 

...That and the fact that there exists a huge business called the Meat Industry....

If you haven't already, go watch "Forks Over Knives"! (Documentary on Netflix) 

Day 12- "But I can't afford to eat organic"

It's pretty simple actually. You don't have to spend more than you do right now. Use the money that you normally would spend on meat & dairy on organic produce. And find the good deals. You will be able to buy a lot with that money because meat & dairy are expensive. 

Really it's about buying nutrient dense foods instead of foods that are contributing to heart disease & other illnesses. When we fill our house with healthy options, we will have no choice but to eat them. :) 

 I know that it takes effort to change the way we eat because it's easier to do what we've always done instead of change. We're all busy & it may just seem too hard. But we have two choices: we can eat our way to disease & suffering, or we can eat our way to energy & a full life. Some people will get sick anyway, but wouldn't you want to avoid what you can?

Day 11- The "Crowding Out" Principle

When my sister told me she was going to become a vegan last year, my first thoughts were, "How can she never eat cheesecake? Or Cafe Rio? Or....?" You get the idea. 

Now that I am on my 11th day of trying to eat like a vegan, I am finding it pretty easy to do without certain foods I used to love to eat. Ice cream, cheese, cookies, etc. How is this possible? I call it, the Crowding Out Principle.

If you plan your vegan meals (using my easy vegan meal plan model, or not), you will fill your body with good, healthy food at each meal (and for snacks and desserts), and not have any more room for the long lost dairy & meat that you used to eat so frequently. In essence, you "crowd it out" with good food. This is the same concept that helps people who fall into negative behaviors/addictions. When they use their time in pursuit of positive goals, they no longer have any time to feed their addictions.

Another reason why it's easier to avoid those foods, even when they are placed right in front of you, is because 1- you know that your body won't feel good afterwards, so you would rather eat fresh foods that make you feel good, and 2- you don't crave them the way you used to because you are no longer "addicted" to them. I imagine it's like someone who has quit smoking for years. Their bodies are no longer addicted so they don't feel the same urge to smoke as they would if they had just smoked the day before, and they don't want to regress and feel horrible all over again (I may be totally wrong on this, but at least it can illustrate my point).

So just remember, if you eat lots of good food, there will be no more room in your stomach to eat the bad stuff! Crowd it out!

Day 9- Vegan meal plan

I've come up with an easy way to plan my vegan meals.

Every day my meals will follow this model:

Breakfast: Whole fruit & cereal

Lunch: Smoothie & grain

Dinner: Salad & grain & sauerkraut

Breakfast-
The cereal will be either: dry cereal with almond milk, oatmeal, or other hot cereal. I will add nuts & seeds & a little honey (if needed) to my hot cereal, and will add wheat germ & ground flax seeds to my cold cereal. I will try to eat my fruit first (and make it about 50% of my meal)- bananas, berries, pears, oranges, etc. Or add some to my cereal.

Lunch-
I will make slightly different smoothies each day, but will always have a blender full of spinach or kale as the base. See my post about smoothies here.
My grain will be a slice of whole grain bread made from sprouted grains ( i.e. Trader Joes organic Low Fat Sprouted High Fiber bread) with nut butter & jam (Polaner- no sugar added, sweetened with fruit juice), some leftover quinoa from the night before, etc.

Dinner-
The salad possibilities are endless. Mix fruit & veggies, seeds, etc. You can experiment on your own or try out recipes from raw or vegetarian cookbooks. 
The grain might be rice, quinoa, whole grain pasta, etc. Season with fresh herbs for the best flavor!
And I will try to include a small side of sauerkraut (or other fermented veggies). Look for my upcoming post on the benefits of this amazing (and surprisingly delicious) food!

Snacks in between meals will consist of: Pita chips & hummus or guacamole, veggies dipped in hummus, fruit & granola, trail mix with nuts & seeds & dried fruit, etc.

Dessert- Whole dates, carrob chia seed pudding, apple crisp, and many more (all made without refined sugar, only honey or agave added when needed, and many of them raw).

Oh the many posts I'm looking forward to writing!!

Day 8- One step at a time...

I just want to point out the importance of taking one step at a time in making the transition to raw food. Even though you may like the idea of eating raw, your body may not cooperate the way you would like, especially if you're accustomed to eating meat and dairy on a regular basis. So, my suggestions for those wanting to make this transition are as follows:

Assess your current way of eating- Do you eat meat & dairy regularly? Are you already a vegetarian? Are you already a vegan? 

Then transition as slow as you feel comfortable from where you are. 

First try to eat like a vegetarian (no meat) for a day. If that's easy, then try a week. You will probably be eating a lot more grain in place of the meat for protein & to fill you up. But don't forget to include good fruits & veggies, especially dark leafy greens for iron. Take a vitamin B12 supplement.

Once you have mastered eating like a vegetarian, try eating like a vegan (no animal products- such as meat & dairy). This will most likely be a bit more of a challenge, since your meals probably revolve around dairy & grains now that you've cut out meat (some of my standard vegetarian meals were pasta, quesadillas, grilled cheese, cheese enchiladas, etc.). Sadly, the fruits & veggies probably aren't  noticed much; they are more of an after thought. (If not, the transition will be a lot easier for you!).

Don't try to go from vegetarian to raw! Trust me, I learned that the hard way. You need to transition to vegan first. Let yourself eat lots of grains to make up for lost calories that you would be getting with the dairy (and meat). And as you are transitioning to vegan, don't take out certain foods until you have a replacement ready to eat. For example, don't stop eating yogurt until you have another good probiotic to replace it with (sauerkraut or fermented veggies, or a supplement like acidophilus). Don't stop drinking milk until you can replace it with a fortified almond milk or a good calcium & vitamin d supplement. Don't just stop eating as much protein- replace it with nuts, seeds, & grains. You get the idea. Take your time so that you don't shock your body and deprive it of vital nutrients just because you aren't prepared with all the vegan & raw food replacements yet. 

Once you have mastered vegan, then start to move on to raw. Of course, if you are still making the transition to vegan, you can include completely raw meals into your week, but don't feel like they all have to be at first. Take it slow.

In short, let yourself take one step at a time. And be ok with that. :)

Tips for making the transition...

I'm not writing this blog because I'm an expert at eating raw, or even at eating vegan for that matter. I'm writing it because I want to document my journey into this world of raw & vegan food & hopefully help others in some way along the road.

I don't profess to know the "right way" to eat. It is different for everyone. I'm just trying to eat as healthy as possible for myself, based on what I have discovered in books, research, documentaries, and my own personal experience eating food for the past 31 years (wow...).

That said, I have been thinking of some ways to make this transition easier, because at times it can seem overwhelming, like any change in life. Here are some tips that have helped me. I will be adding to the list as I discover more.

The majority of your groceries should be fruits and vegetables. Find the good deals to buy apples, oranges & pears in bulk. And lots of bananas & greens (i.e. spinach) for smoothies. Trader Joe's has some great prices on produce, I have found. Another great place to buy are farmer's markets, where you can find a lot of local & organic produce for decent prices. When you open up your fridge and see lots of colors, you will be on the right track. :) And with lots of different choices, you will have an easier time having certain ingredients for raw food recipes, or putting your own dishes together. Also, you will never feel like you're going hungry since there will be so much to choose from.

Stock your pantry with raw nuts & seeds. Almonds, walnuts, cashews, pistacios, pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, are all great ones to have- they are high in protein, fiber, good fat, and some have omega 3s & lots of other things. Also gets some dried fruit (without preservatives). Then you can put them together for a great trail mix snack when you're hungry.

Every night take a bunch of veggies and chop them up so you don't have to spend all day long preparing food. I've found that the most time consuming part of food preparation is chopping vegetables, so it really helps to have them already chopped and ready to go.

You don't have to make your own nut milk & nut butters at first- you can buy them. There are almond milks out there that are fortified so that they have the same amount of calcium & vitamin D as cow's milk (Trader Joe's Unsweetened Vanilla Almond Milk is one of them). That is a great way to take out cow's milk and still get the vitamins you need. Also there are lots of good nut butters out there, even though you can make your own (blend up the soaked nuts & add oil).  I made cashew butter & it was amazing- tasted like the consistency of fudge, and was so rich & creamy. But it took awhile and I put way too much oil in it and had to take it out later.... So buying that stuff at first can save you time. 

When you start to feel overwhelmed (aka- you're hungry and can't think of anything quick to make besides you're old favorites like grilled cheese), just remember: it does not necessarily take more time to prepare raw or vegan meals than it does to cook other meals. It's just that you do different things (instead of cooking, you are chopping and putting them together in salads or smoothies...). But for anyone just starting out, it takes a little bit of getting used to, just like anything new does. After doing it awhile, it will become second nature. So just because it doesn't come naturally, and takes a little more effort at the beginning, doesn't mean it's always going to be that way. Take a deep breath, then grab something easy like apples and nut butter so you're not so hungry and you can think better about what to make next (or you can just look at this blog for some idea). :)

Take a good multivitamin (or at least Vitamin B12, iron, and calcium) to begin. You will be experimenting with different foods and might not get all the vitamins & nutrients you need since you will be focusing on putting together different meals, and not necessarily counting how much of each vitamin you are consuming at each meal. After awhile, I'm guessing that you will start to see your vitamin intake more clearly and know where you might be deficient (Vitamin B12 will be important no matter if you're starting out or an seasoned vegan, no pun intended, since that is found mostly in meat). :)

Make sure you know the vegan sources of protein out there and include them in your meals to get enough protein. (I will make another post with this info.)

Read books, websites, and other resources that give information about "going raw" or a high raw vegan diet. It's great to see so many other people who are trying to eat more healthy & gives me hope and confidence the more I learn. 

These are things that have helped me. Now I need to go fold my laundry. Good night everyone!

"How can anyone eat only raw foods???"

Admit it. You've asked yourself that question about someone who has decided to "go raw." 

Don't they get sick of eating so plainly?

How can they get full from mostly fruits & vegetables?

All very good questions.

I really like what Judita Wignall says about this in her book "Going Raw":

"When I first went raw I needed familiar foods that reminded me of the cooked foods I used to eat. I also wanted that feeling of fullness that cooked food gave me, but surprisingly, within a few weeks of being 100 percent raw, I started to lose those cravings and wanted to eat simpler. It wasn't something I even thought about. My body was craving less fat, less salt, less concentrated sugar. My taste buds changed. I didn't need a ton of seasoning, and I started to appreciate the natural flavor of naked food. Almost every raw foodist experiences this phenomenon, and it's actually really liberating. I could spend less time in the kitchen because I was satisfied with a bowl of grapes for breakfast and romaine leaves with tomatoes, onions, sprouts, and tahini dressing for dinner. I still love gourmet raw foods, but I don't need them every day for each meal."

Her book has some very tasty looking recipes, such as South of the Border Tacos, Berries & Cream Crepes, and White Chocolate Cherry Cheesecake. These are all made with raw ingredients, so the cheesecake is obviously not made with cream cheese. Instead it's cashew cream with an actual vanilla bean. The taco "meat" is ground walnuts & pistachios with taco seasonings. The crepes are made with bananas, lemon juice, and cinnamon (in a dehydrator for several hours) and cashew cream. So as you can see, if you have time to make these dishes (and a high speed blender & dehydrator), you can eat lots of "gourmet" raw foods (not just salads & smoothies every day). But it's interesting to note that after going raw, most people's taste buds change and they are fine eating more simply. It's especially interesting that their bodies feel full and satisfied eating a simple bowl of fruit. To someone not accustomed to that, it can seem crazy.

I find great hope in knowing that our bodies simply need a little time to adjust...but they will adjust. And the increased healthy & energy will definitely be worth it.

As someone said the in the documentary "Forks Over Knives" (paraphrasing): Some people may think that being a vegetarian or vegan is extreme. But getting triple bypass surgery multiple times in a lifetime is what is really extreme.

Folks, it's time we take a look at some scary truths: we're living in a very toxic world, with a health care system & government that is not really helping us avoid getting sick. I am no longer going to believe that everything is going to be ok if I eat whatever I want. These days, there are cancer causing toxins everywhere we go. Let's open our eyes & take control of our health. Even making a small change like taking meat out of one meal a day, will make a difference. And slowly but surely, as we take the bad stuff out & put the good stuff in, we will start to feel a lot better. 

So how can anyone eat only raw foods? 

I think the question is, how can anyone NOT want to eat only raw foods? Or, how can anyone not want to avoid triple bypass surgery when they are in their 40s?

P.S. If you have no idea what I'm talking about (why raw foods are so good for you, etc), watch Forks Over Knives and Food Matters (both on Netflix, you can watch most of Food Matters on their website, click on the link I just made) or click here to read my first post about why I am going raw.