Fake Meat: A Bridge, Not a Crutch

While it's good that there are so many meatless options these days (soy dogs, veggie burgers, hot dogs, sausage, etc.), they're highly processed and can't be healthy, right?

Dr. Neal Barnard of the Physicians Committee for Responsible Medicine weighs in on this topic in the January/February 2012 issue of Vegetarian Times:

"Analogues made from soy, wheat, or pea protein are much better than the foods they replace. Meats contribute cholesterol and animal fat, along with traces of carcinogens that form during cooking. Also, hot dogs and other processed meat products are linked to colorectal cancer.

Even so, analogues tend to be heavily processed, which often means removing fiber and some nutrients, concentrating protein, and adding salt, flavorings, and other things we do not need. So, think of veggie dogs and other analogues as a bridge leading us from the meaty diets we grew up with toward beans, vegetables, whole grains, and fruits, which are the most healthful foods of all."

When I first went veg, fake meats were a godsend. Now I make my own fake meats from whole foods...though I occasionally I still buy soy sausage to make Happy Herbivore Breakfast Sausage Patties. Dr. Barnard's note reminded me that I should really cut the cord and make my own sausage. Any good recipe suggestions?

Rosemary Pureed Artichokes & Other Slim, Calm Sexy Foods

The January/February 2012 issue of Women's Health Magazine has an excerpt from the book by Keri Glassman, Slim Calm Sexy Diet: 365 Proven Food Strategies for Mind/Body Bliss. The author cites stress as the reason her clients struggle with weight. She offers these food suggestions to "escape the vicious cycle of stress, weight gain, and low libido."

Slim Foods
These foods "are nutrient dense and have been scientifically proven to fill you up, shrink your appetite, or help you drop pounds."

• One artichoke has just 60 calories and a ton of fiber; eat it as a snack before a meal to help fill you up. I tried the suggestion of pureeing canned artichokes with a little olive oil and rosemary (photo above). I used 1 teaspoon olive oil and about 3/4 teaspoon dried rosemary and sprinkled it with pepper. It was delicious and filling! 
• Chili Peppers contain the antioxidant capsaicin, which doubles calorie burn, pushes the body to use more fat as fuel, and reduces appetite.
• In one study, many of the people who ate half a grapefruit with each meal lost more than 10 pounds without making any other changes to the diet. I'm not a grapefruit fan, but I'll try the suggestion to add a tiny bit of maple syrup, sprinkle with cardamom, and broil for a few minutes.
• Pears have high levels of a fiber called pectin, which is known to help weight loss. 
• Tomatoes fill you up with fiber and a high volume of water for few calories. One thing I didn't know: cooked tomatoes are nutritionally better!

Calm Foods
"Studies have found that these options can help contribute to a healthy mental state, buffer against the harmful physical effects of stress, and dial up your serenity level."

• Asparagus's folate helps ward off stress.
• Avocados also contain folate (more than any other fruit), and they're rich in gluthathione, which blocks intestinal absorption of certain fats that create free radicals, the harmful compounds responsible for aging.
• All berries, including blueberries, blackberries, strawberries, and raspberries, are rich in vitamin C, which has been proven to beat stress.
• Oranges are also high in vitamin C.
• The omega-3 fatty acids in walnuts keep the stress hormones cortisol and adrenaline in check. 

Sexy Foods (Note of warning: Women's Health is like the Cosmo of fitness magazines!)
Research shows these are aphrodisiacs.

• Research shows that chocolate gets us in the mood because it triggers feel-good serotonin and endorphins.
• Coffee stimulates the part of the brain that regulates arousal.
• Peaches' high vitamin C is something of a fertility drug for guys. (Note to self: do not buy peaches for husband! We're happy being child-free.)
• Saffron...improves sexual performance. Seriously, that's what the magazine says.
• Watermelon has been linked to "healthier erections" and increased libido in women. Yep...there have been research studies to prove this!

Cauliflower Gets Respect

When I looked up the Vegetarian Times recipe to make Roasted Cauliflower in Lemon-Tahini Sauce this past weekend, I saw this comment, "We make this recipe all the time. A great way to fix a less than exciting vegetable."

"What??? How is cauliflower not exciting?" I wondered. It's fabulous roasted with a bit of olive oil and some sea salt, it's great breaded, it's good in curries, and it can be used to make a yummy reduced-fat hummus.

I think cauliflower is pretty exciting, but for those who feel ho-hum about cauliflower, here's a reason to eat more: The January 2012 issue of Shape Magazine reports, "...a recent Dutch study revealed that people who ate the most white-fleshed fruits and veggies--roughly two to four servings a day--were 52 percent less likely to suffer a stroke than those who consumed the least. Researchers believe pale produce's fiber and flavonol antioxidants, such as quercetin, may help keep cholesterol and blood pressure levels in check."

Plant Superstars: Research Round-Up

I love food and spend so much time thinking about how good the meals I cook taste that I sometimes forget how healthy a plant-based diet is. In 2009, the American Dietetic Association, the world's largest group of nutrition experts, published a position paper stating that "appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases....Vegetarian diets are often associated with health advantages including lower blood cholesterol levels, lower risk of heart disease, lower blood pressure levels and lower risk of hypertension and type 2 diabetes. Vegetarians tend to have a lower body mass index and lower overall cancer rates.”

Since then, research continues to show what nutritional superstars plants are. Here are some excerpts from recent issues of health and fitness magazines.

Plant-Based Diets Help Prevent Cancer
From July/August 2011 issue of Women's Health Magazine

"More than 35 percent of all cancer cases could be prevented with lifestyle changes. 'A cancer-protective diet is plant-based, so always fill two-thirds of your plate with fruits, veggies, and whole grains.' Get at least 30 minutes of exercise a day and ask your doctor about your healthy weight range." With a plant-based diet and exercise...

• 70% of endometrial cancer cases could be prevented.
• 45% of colorectal cancer cases could be prevented.
• 38% of breast cancer cases could be prevented. (See next excerpt below for more.)
• 36% of lung cancer cases could be prevented.
• 24% of kidney cancer cases could be prevented.

Plant-Based Diets Help Prevent Breast Cancer
From October 2011 issue of Fitness Magazine

"Eating to beat breast cancer is easy. Fill two-thirds of your plate with fruits, vegetables, whole grains, and beans. 'These foods contain nutrients and phytochemicals, which help our bodies fight cancer by, for example, blocking the growth of tumors or repairing DNA that has been damaged.' Research shows that the following six foods may have a particularly potent protective effect against the disease.

• Leafy green vegetables. Spinach, collard greens, and Swiss chard contain high levels of certain carotenoids, antioxidant-like substances that wipe out harmful free radicals before they can damage healthy cells.
• Cruciferous vegetables. Compounds in broccoli, cauliflower, cabbage, brussels sprouts, bok choy, and kale may help regulate enzymes in your body that defend against cells that could become cancerous.
• Berries. Strawberries and raspberries are rich sources of ellagic acid, a phytochemical that helps short-circuit cancer cells' ability to multiply.
• Mushrooms. Women who ate a third of an ounce of mushrooms daily were 64 percent less likely to develop breast cancer, one study found. The fungi appear to act like aromatase inhibitor meds, which block the body's production of the cancer-feeding hormone estrogen.
• Parsley. This herb is packed with apigenin, a compound that appears to block the formation of blood vessels to cancerous mammary cells.
• Whole grains. Brown rice, bulgur, and buckwheat contain lignans, substances that reduce breast cancer risk by as much as 14 percent. " 

Five Surprising Superfoods
From October 2011 issue of Fitness Magazine

"Apples, almonds, broccoli. If you eat the same things every week, you may be missing out on an easy way to boost your health. 'Many of us pass up foods that are nutritional powerhouses, because we don't know how to prepare them.' Bust out of your culinary rut with these five disease fighters.

Bamboo Shoots

• Why? A great low-calorie, high-fiber veggie packed with antioxidants that help ward off cancer-causing free radicals.
• How to Enjoy: Find bamboo shoots in the canned-food section of your supermarket. Add to salads, stir-fries, and soups.

Pumpkin Seeds

• Why? Rich in protein and phytosterols, these little treats have been shown to reduce levels of harmful LDL cholesterol.
• How to Enjoy: Eat them plain for an afternoon snack or sprinkle some on top of your salad for added crunch.

Swiss Chard

• Why? This leafy green is loaded with potassium, which helps to balance electrolytes and prevent muscle cramps.
• How to Enjoy: Simply saute Swiss chard and garlic in olive oil for a delicious side dish.

Kiwis

• Why? Kiwis have more immune-system-strengthening vitamin C than grapefruits, oranges, or strawberries.
• How to Enjoy: Switch out your usual berries with kiwis to put on [oatmeal], or toss them in your favorite salad.

Beets

• Why? Beets are rich in folic acid, which has been show to lower levels of homocysteine, an amino acid in blood linked to heart disease.
• How to Enjoy: Roast beets to bring out their sweetness. Drizzle them with olive oil and place in a 375-degree oven for 30 minutes to an hour. "

Protein and Strength Training

Every vegan and vegetarian has been asked how we get enough protein in our diets. The short answer is: It's easy. But for me, protein is especially important because I'm building muscle.

I've just completed the fourth week of the routine my personal trainer created for me. (If you've read my previous posts here and here, you'll know that last year I lost 30+ pounds and wanted help from a personal trainer to learn how to maintain it.) In this first phase, I'm using weight machines instead of the free weights I've been using. My schedule is something like this with 160 minutes of strength training, 130 minutes of cardio, one yoga class a week, plus short, daily walks.

• Sunday: Upper body and core; 40 minutes cardio
• Monday: Lower body and core
• Tuesday: 30 minutes cardio
• Wednesday: Rest or active rest with yoga
• Thursday: Upper body and core
• Friday: Lower body and core
• Saturday: Spinning class (60 minutes)

After four weeks, I've really noticed a difference. My upper body and core had definition from all my strength training last year, but I've noticed even more definition. And now I'm seeing a lot of definition in my lower body. I'd never done calf exercises before, and now my calves have a lot of definition. My quads have gotten more definition, and my legs in general are leaner and more firm. Even my butt, whose shapelessness runs in my family, now has shape (on a recent trip to visit my family, I said, "Look Mom--I have a butt!") And I've lost a half-inch from both my hips and waist.

I'm getting the firming results I wanted, but that's not the only reason I love strength training. Because muscle burns more calories than fat, even at rest, it's easier to maintain my weight loss the more muscle I have.

Muscle building requires protein. And while it's true that excessive protein can actually be harmful (see this and this), I do need to make sure I'm getting all the protein I should be, which is about 51 grams a day for me, and try to eat slightly more. Here's how I typically do it:

Breakfast
Pre-workout:

• 1 banana: 1 g protein

After workout:

• Smoothie with 1 cup soymilk (6 g), 2 tbsp flax seed (3 g), 1 banana (1 g), 1 cup strawberries (1 g): total 11 g
• Homemade whole-wheat toast: 5 g
• 1 tbsp peanut butter: 3 g
  
• 2 slices Quiche with Greens: 13 g

Total: 32 grams protein (Note that a big benefit of eating so much protein at breakfast is that it keeps me full and satisfied all morning, and I'm less likely to be hungry and want to snack all through the day.)

Lunch

• Mediterranean Bowl with 1 cup cauliflower (2.5 g), 1/2 cup chickpeas (6g), 1/2 cup brown rice (2.5)
• Salad with romaine, spinach, tomatoes & small handful of walnuts (4 g)
  

Total: 15 g

Dinner

• 1/2 cup mexican-style black beans (7.5 g)
• whole-wheat tortilla (3 g)
• 2 cups steamed kale (4 g)
• vegan cheese sauce made with soymilk and nutritional yeast (3 g)

Total: 17.5

Daily Total: 64.5 grams protein

And that doesn't include fruit, veggies, and nuts I eat throughout the day as snacks. Another typical snack is a slice of wheat toast (5 g) and peanut butter (3 g). So I'm easily getting about 10 more grams of protein in addition to these meals.

Even though I'm strength training four times a week and building muscle, I easily meet my protein needs every day and then some. Here are some other good resources for good vegan protein sources:

• Protein in the Vegan Diet
• How Can I Get Enough Protein? The Protein Myth