My Thoughts: Plant-Based Eating

About two years ago, I discovered the concept of "plant-based" eating. I was first introduced to this while watching Forks Over Knives, an incredible documentary focusing on The China Study (the most comprehensive nutrition study that's ever been done) and the life-changing benefits of a plant-based diet. When I heard about this concept of eating a plant-based diet, a lightbulb went off in my head. While exploring the world of vegetarianism, I quickly discovered how easy it was to be an unhealthy vegetarian. Lots of foods are vegetarian, as well as vegan, but eating cheese, milk, baked goods, fried foods, etc. which are all vegetarian but aren't necessarily healthy. One of the main reasons I first thought about going vegan was to take a step up from being vegetarian, I wanted something different and while exploring the vegan community, I found the plant-based diet concept. Although eating plant-based and vegan go hand in hand, I prefer the idea of eating "plant-based" instead of just vegan. Like vegetarianism, you can definitely be an unhealthy vegan. Especially now, that veganism is becoming more trendy lots of bakeries and restaurants are making gourmet vegan food. While consuming no animal products has been shown to be the most beneficial to our health, you may not get the full benefits of being vegan but still consuming a high fat, high salt, high processed diet.



So what is plant-based?
Eating a plant-based diet basically means that you eat foods that come from the earth. All fruits, vegetables, grains, nuts, and legumes would all fit in a plant-based diet. These foods are a great base to so many recipes, and dishes. There are so many variations with spices, flavors, combinations, etc. to make a plant-based diet work for your palate and your lifestyle. There is really no way that you can get bored or tired of eating this way because there are hundreds of different types of foods that are grown on this wonderful earth.


The word "vegan" intimidates a lot of people, it definitely has a stigma and I've definitely experienced that personally. Beginning a plant-based lifestyle is more simple, and easier for people to understand. All you have to do it eat plants, things that grow from the earth. The more you focus your diet around plant-based recipes and foods, the easier it becomes to adopt a healthier lifestyle. Cutting out all meat, dairy, and eggs is very overwhelming and can seem too difficult so often times people don't even try. But incorporating more plants will help to slowly eliminate these foods, and it will seem easier and not as overwhelming. Even if you make your diet 80% plant-based, that is an awesome start, and it will be easier over time to change that to 100%.

The first time I met Dr. Campbell
when he spoke at Appalachian 

Second time meeting Dr. Campbell
and his wife after the PlantPure Nation
screening

Now onto the real reason I wanted to talk about all this...Dr. T. Colin Campbell, who I talk about way too much, and am completely obsessed with. His work, has changed my life along with hundreds of other people. He was the one that through scientific research discovered the benefits of eating a plant-based diet. He documented his findings in his book The China Study and it was also addressed in the documentary Forks Over Knives. Anyone that is wanting to adopt a healthier lifestyle should definitely either read the book, or watch the documentary which both show the science behind plant-based eating.

Meeting Nelson Campbell
after the PlantPure Nation
screening

After seeing the lack of implementing the amazing discoveries of plant-based eating Nelson Campbell (Dr. Campbell's son) wanted to take this concept to law and try to use plant-based eating to improve the health status of Kentucky. In their new documentary PlantPure Nation it shows their journey of taking this to concept to court, and trying to spread the message of the power of plants. After getting denied by the state of Kentucky, Nelson Campbell and Dr. Campbell decided that they would prove its effectiveness by assigning a 10-day plant based diet on a group of people from a small town in North Carolina. They gave them a lesson on plant-based eating, and also prepared their food for them to eat. In just TEN DAYS of eating plant-based, the blood work of the people in the group came back almost completely normal. Cholesterol levels, LDL levels, triglyceride levels all were extremely high to begin with, and in just ten days were lowered through eating plants. Wow, the power of plants is almost unbelievable! Why is this not more well known, and used throughout the health care field? Well this documentary explains why the government doesn't want to use this way of healing, and dare I say curing people. A lot of it has to do with big food companies, and mostly money/politics. Hopefully this documentary will create some waves in the health and food industry, it's about time some changes be made!

PlantPure Nation is coming to theaters on July 4th, and will without a doubt change your way of thinking about eating healthily, and putting your own health in your hands. I was able to go to a screening of this film last month. The Campbell family is touring all over America promoting this film and the concept of plant-based eating. Their first screening was in Chapel Hill, NC and I was thankfully able to go see it and also meet the Campbells. It was so amazing getting to not only watch the film, but hear Nelson and Dr. Campbell personally talk about the making of the movie and their drive for getting the plant-based message out to America. I can't wait to go see this film again in July!

For more information on eating plant-based, it's benefits, or the PlantPure Nation documentary check out these links:
http://plantpurenation.com
http://www.plantbasedcooking.com
Buy The China Study
PlantPure Nation Cookbook
http://www.forksoverknives.com
https://www.youtube.com/watch?v=8V95CCw-TPA&spfreload=10
https://www.youtube.com/watch?v=AAkEYcmCCCk&list=LLUbOjQ7pGveWCCfSAN7Rc_Q&index=15

My Refrigerator/Freezer Staples

There are several things that I almost always have in my fridge and freezer. It's important to find your own personal staples so that you are always prepared for when you're in a rush. Also, by having healthy staples in your house you won't be tempted by foods that may not be as nutritious.

What's Almost ALWAYS In My....

Refrigerator:

Unsweetened almond milk (Silk): Almond milk is a necessity in my opinion. Because I don't eat dairy, almond milk is my favorite milk alternative. I like to buy the Silk brand because it doesn't have carrageenan like the other brands (Almond Breeze) do. Carrageenan is a seaweed extract that can cause many digestive problems, so avoiding it is important. I use almond milk in almost everything; oatmeal, poured over frozen fruit, smoothies, and different desserts.







Leafy Greens: Greens are one of my favorite vegetables, and something I try to eat every day do keeping them in my fridge is a really great reminder for me to eat my daily greens! My favorites to have are spinach and kale because they go great with every dish, especially salads.



Raw Apple Cider Vinegar: ACV is the only non-acidic vinegar, which makes it a gentle vinegar on your digestive track. I love using raw ACV in everything, from salad dressing to drinking little sips of it every now and then. It's an amazing health booster to add to your diet, and having some in my refrigerator always reminds me to use a little everyday.






Tofu/Tempeh: Two of my favorite protein sources are organic tofu and tempeh. Both products are made from soybeans, and are good sources of plant based protein. Tempeh is my favorite because it is not as processed as tofu and it's fermented which makes digesting it a lot easier.





Hummus: Hummus is one of my favorite foods to have on hand because not only is a great source of fat, but it makes eating veggies even better. I wish I was cool enough to always make my own, but I usually just end up buying it which is fine, just make sure you're always reading that ingredient list! My favorites are roasted garlic and roasted red pepper, yum!

Raw Veggies: Just like leafy greens, veggies are another thing I make sure I eat daily. Having some sort of raw vegetable in the fridge always helps me to remember to eat them. Some that I always have on hand are carrots, celery and cucumbers.




Freezer:

Frozen fruit: To me, frozen fruit is one of the best things you can have in your freezer. Often times people don't buy fresh fruit because they're scared it's going to go bad, but if you buy it frozen then it'll never go bad!



Don't be scared of frozen fruit, just make sure there isn't any added sugar or preservatives (most frozen fruit doesn't). Often times frozen fruit has more nutrients than fresh fruit, because the fruit is picked and immediately frozen (which is preserving nutrients) unlike "fresh" fruit that is often times picked and then shipped thousands of miles to then sit on the grocery store shelve, allowing the amount of nutrients to decrease.


I could talk about frozen fruit all day, but it is definitely my most important staple item. Some of my favorite fruits to have on hand are blueberries, bananas (just freeze any bananas that are going bad), blackberries, and mango. Frozen fruit is very versatile, I use it as a key ingredient in smoothies, a great sweet treat to snack on, also I love pouring some almond milk over it and eating it like "cereal."

Unsweetened Shredded Coconut: I recently became obsessed with coconut, and love putting it in everything. It's such a good source of fat, and extremely delicious. I like to buy the unsweetened coconut shreds in bulk and just stick the bag in the freezer. I use it in oatmeal, over frozen fruit, in smoothies, and in many different desserts. It's also great to just snack on every now and then.



Flaxseeds: I honestly don't know what I would do without my flaxseeds. They are inexpensive, packed with fiber, omega-3s and can be used in almost everything. Also, they last for a very long time in the freezer, so you never have to worry about them going bad. I buy the milled flaxseeds, and love throwing them in oatmeal, smoothies, and any baked goods I may be making. They don't have a strong flavor, so they can really be used in anything! So instead of taking those stinky fish oil supplements, just throw some flaxseed in you morning cereal/oatmeal, or in a smoothie for some omega-3s!

Frozen peas: This is another food that I just couldn't live without. They are so delicious, and SO SO SO good for you! Frozen peas are pretty inexpensive, and they are a great source of iron and plant-based protein. Another reason why I love them is that they are very versatile; they can be steamed, roasted, thrown into salads, used as a base for a salad, and if you're super weird like me you can just snack on them frozen, right out of the bag!

How To: Cut a Pineapple

With summer quickly approaching, this means more fruit! One of my favorite summer fruits is pineapple. They are so sweet and juicy, and they are also great frozen and blended in smoothies, or even grilled and thrown into salads. Pineapples look pretty intimidating, and many people have no idea how to cut into it, so I wanted to show you guys just how easy it is!



First...

you want your pineapple to be RIPE, to pick a ripe pineapple: pull a leaf from the middle of the fruit, and the easier the leaf comes out, the more ripe it is. You also don't want your pineapple to have a lot of green....so the more yellow, the better! Also, you should be able to smell the pineapple before you cut into it.

These three signs all guarantee your pineapple is ready to get cut open and be eaten! If your pineapple still needs some ripening, leave it out on the counter until it's ripe. Once it's ripe, you can stick it in the fridge until you're ready to cut it.

 

It's time to cut open your lovely pineapple! Start by breaking off the leaves/hair of the pineapple. Just simply twist it right off..

 

Now, you want to cut off both ends so you have two flat surfaces to keep the pineapple from rolling around, or toppling over..

Time to get rid of the skin! Stand it up on one end and go around each side, cutting off the outer layer. Try to leave as much of the actual pineapple, and only cut off the skin..

 Now, your pineapple should look like this..



Once you have the skin off, there is usually some spots of skin still remaining, so to get rid of this just use a knife to cut out the little spots. Again, try to leave as much of the pineapple while doing this..

Now, it's time to cut out the core. Pineapples have a hard core in the center, much like an apple or pear, so to cut this out I like to stand it up, cut around it, and then just pull it out. The core is a lighter yellow, so it's pretty easy to see it.

Lastly, chop up your pineapple into pieces, you can make them big or small depending on your preference. 

YUMMMMMMM.......

Pro Tip: Set a plastic bag beside your cutting
board, this way you can just put all your trash into this
and avoid taking "trips" to the trashcan.
Also, it makes the cleanup a little easier.

Orange You Glad You Came?

While on vacation at Disney, I took advantage of the Florida produce, and made sure to stop for a few minutes to get some delicious Florida oranges. On our way to Disney World on the first day, I noticed a HUGE building that was shaped like an orange. I started freaking out, and knew that was the place I wanted to go to get some oranges.

On the last day we were in Florida, we stopped at Orange World to check out their oranges. Unfortunately, the building wasn't filled with fruit (like I thought it was) but there was a beautiful selection of freshly picked oranges and grapefruits. There were also samples of all the fruit that was being sold so we were able to taste to see which types of oranges we like best. After trying all the different types of oranges, my mom and I decided to go with the Valencia oranges. They were big, juicy, and very sweet. We bought a huge bag so that we could share some with family back in North Carolina.



  


Take advantage of your vacation location, and take home some food souvenirs that will bring your vacation back home with you!

                                   

Eating Right: At Disney

Recently, my family and I took a trip to the magical world of Disney for Spring break. This included four days of all day walking, riding rides, hunting down characters, dancing through Mainstreet, catching monorails, and just having a blast. All of this left no time for cooking, which meant quick and easy meals/snacks throughout the day. Here are some ways I ate healthy and saved money while enjoying being on vacation at the most magical place in the world...












1. Find a grocery store, and stock up


The first thing I did when arriving at the hotel, was find the closest grocery store, and went to buy snacks and foods to last the week. I had never been to a Publix before, so I was pretty excited to go to one.

2. Eat a filling breakfast:

Each morning before we left for the day, I would make a big bowl of oatmeal with oats, almond milk, two bananas, pumpkin, and cinnamon. Then I would drink a mug of coffee to keep me going.  Oatmeal is a perfect breakfast option to start a long day of magical adventures, because it keeps you full from the fiber in the oatmeal, and the carbs from the bananas gives you energy. Also, eating a big breakfast before you leave rather than eating inside the parks is a great way to save money.


3. PACK YOUR OWN FOOD (my number 1 tip!)

Not knowing what the parks would have for food options, or how much money they would be, I made sure to pack snacks to last me all day. Mostly I packed things that would fit in my small bag and be easy to eat while walking and standing around. It is so important to pack your own food, because that way you'll always have it, and you'll know exactly what it is you're going to be eating. If you keep your hunger at bay by munching on your snacks all day it will keep you from getting super hungry and binging on not so good for you foods in the park. Also, Disney World's food options are pretty expensive, and so you'll definitely be saving money by bringing your own food.

Here are some snacks I brought:

 GMO free corn cakes from Real Foods, Kale & Spinach Chips, natural almonds, natural walnuts, and vegan edamame chips from Trader Joes.



Dried fruit, packs of raisins, dates, and apricots. Dried fruits are AMAZING snacks because they are small, delicious, and are more calorie dense and have lots of sugars/carbs for quick energy.

Fruit puree is also a great source of calories/carbs and it is so easy to eat while walking/waiting in lines, etc. Some people may call it baby food, but I call it a perfect snack. Look for the fruit AND veggie options, to get even more nutrients. 

Fruits that are easy/clean to eat are also perfect for snacks, I brought apples and cuties.

Vegetables are also great, especially frozen peas, because they have protein and fiber, also they are easy to eat. I also had carrots and broccoli packed as well, but never got a photo.

All my snacks ready to go in my bag....

Fits perfectly...

4. Look for fresh food options

There were several food options in the parks that were definitely healthy, and great food choices. In Epcot, there were great food choices in all the countries, including steamed vegetables and rice in Japan and even hummus and vegetables in Morocco! Also it was pretty easy to find fresh fruit, and even potatoes/corn throughout Magic Kingdom. Look for the words 'steamed' and 'baked' rather than 'fried' or 'breaded' and be cautious of all the frozen treats. Stick with smoothies (Tomorrowland had a great smoothie place) or juices with ice instead of sorbets, ice cream, etc.

                                  

5. Bring a water bottle

Even in March, Orlando was pretty hot and with walking so much it was pretty easy to get dehydrated, so save money on expensive bottled water, or drinks at Disney and bring your own water bottle, and just refill it with water when you're thirsty. I also found that it was pretty easy to get a cup of ice for free at most restaurants. Staying hydrated will keep your hunger at bay, and keep you from getting exhausted.

6. Coffee

If you need a pick me up in the middle of day, get some coffee. But stick to simple black coffee, or even a shot of espresso! There were tons of cafes in the park that sold coffee, it was rather expensive, but definitely worth it if you need a little boost of energy. Black coffee has no calories, and won't give you as much of a "crash" than a sugary coffee drink will. Also, black coffee is always much cheaper than the sugar filled coffee drinks.

So those are my tips for eating healthy at Disney, or at any type of theme park. The key to eating healthy is bringing your own food, so you're not tempted by all the high calorie, high fat, high sugar options that are in the parks. By having your own food you won't be as likely to spend money on the park's foods that may not be as good for you.