My Thoughts on Dairy & Why I Went Dairy Free

We are conditioned our whole lives to believe that milk is good for us, and that it's essential to our diets. Between all the advertisements, promotions, and doctors, almost everyone is pushing milk as a healthy beverage vital for proper nutrition. We assume that all of this is true, and so most of us begin drinking cow's milk as soon as we are weaned from our mother's milk. Since becoming vegan and doing research on the meat and dairy industry, I've come to realize how wrong all of this is. Not only morally wrong, but chemically and biologically wrong.

Let's first think about how it is biologically wrong for us to be drinking milk from a cow. So we are born, and almost immediately begin drinking milk from our mother. This breastmilk is perfectly designed to have all the nutrients and calories to sustain life, and help us to develop. We drink our mother's milk, the person that gave us life. Cow's milk, on the other hand, is not from our mother; it's from a different mammal. In fact, it's milk that comes from a mammal that gives birth to a 825 lb. baby. A calf is typically weaned from its mother's milk between 7-8 months of age, as are humans. But we as humans continue to drink cow's milk. Humans are the only mammal that continues to drink milk after infancy, and we also are the only animal that consumes milk from another animal. We don't see dogs drinking milk from a cow, or cats drinking milk from a dog. It's not biologically normal.

When we are born we have an enzyme in our bodies called lactase. This enzyme is to help us digest the sugars in our mother's milk, lactose. As we age, our bodies no longer need this enzyme, due to us weaning off of breastmilk and consuming other foods. So chemically, our bodies are not made or fully capable of digesting milk our entire lives due to the decreased production of lactase. This is one of the reasons why lactose intolerance is so prevalent, people have lost the enzyme/ability to digest the sugars in milk.


"But milk is the only way you can get calcium." This is a common question that comes with an argument against drinking cow's milk. This is completely untrue; calcium can be found in hundreds of different plant-based foods. Not only that, but the calcium in milk (especially when pasteurized, which is required in many states) is barely absorbed in the body. Yes, there is nearly 300 mg of calcium in a cup of milk, but there are many studies that show that very little of it is absorbed. Aside from absorption, milk actually has been shown to cause us to LOSE bone mass. "Drink milk for strong bones" is a common phrase we all hear growing up, but because of the acidity in milk, calcium stores are depleted when we drink it.


Although dairy is an entire "food group" on the USDA MyPlate, that doesn't mean that it is good for us. The dairy industry pays big bucks for that spot on the updated Food Pyramid. The USDA includes dairy, and pushes it because they get paid by the dairy industry to do so. The government spends about $30 billion dollars in subsidies for animal products, encouraging meat and dairy farmers to produce as much as possible. Unfortunately, the government spends barely any money to subsidize farmers that grow fruits and vegetables. The government and the USDA are on board with promoting animal products because that's how they can make money; not because it's good for us.

It has become socially acceptable to drink cow's milk, and we have distanced ourselves so much from the actual process of drinking milk from a cow's nipple it almost makes me sick to think about it. We just see milk in a jug at the grocery store, we never think once about how we are drinking from a cow's udder, just like a baby calf. Cows produce milk for their babies, but in order for us to drink cow's milk it has to be taken from a baby calf, which is often killed, or pumped with hormones to "grow" big enough to then be slaughtered and used as meat.When we drink cow's milk, we are drinking milk that doesn't belong to us.


We don't think about this, because we don't have to see it, hear about it, or even process it. Really, whether you like animals or not, this is wrong on all levels. Most everyone doesn't want to look at photos of where their milk actually comes from, but at the end of the day it comes from a tortured, hormone-pumped, sick, depressed, unhappy animal. It took some research and a little common sense to make me realize how wrong I was for not only drinking cow's milk, but for financially contributing to the dairy industry. Whether or not you believe in drinking cow's milk, the way it is generally obtained is enough reason to stop buying and drinking it. I can get protein, calcium, and nutrients from other sources; there is no need for me to be drinking cow's milk and contributing to that type of cruel, money-obsessed industry.

Maybe all of this is a little graphic, or a little disturbing to think about, but it's all true. Often times vegans get a bad reputation for forcing our opinions on others, or being hateful, or judgmental, but most of us just want to inform people about why we are vegan. Sometimes it takes some daunting photos, or images to make us really think about things, and open our eyes to the truth. Being educated and informed on what we're putting into our bodies is something we should all be concerned with.

Dairy is something I cut out of my diet nearly a year ago, and I am so happy that I did. I feel so much better, both physically and mentally, because I'm not putting something into my body that I'm not supposed to. Giving up dairy is easy, and definitely worth it! Do your body a favor and go dairy free!

For more information about the dairy industry, check out this link!
For some dairy substitutes check out these websites: http://dairyfreecooking.about.com/od/techniquessubstitutions/tp/Cooking-Substitutions.htm
http://www.todaysdietitian.com/newarchives/080112p38.shtml
http://www.eatingwithfoodallergies.com/dairysubstitutes.html

10 Foods to ADD to Your Grocery List in 2015

With the new year finally here, lots of people are beginning diets and making decisions to remove things from their diets. Taking foods away can be beneficial to your health, but it can also be disappointing and feel a lot more like a loss/failure if those foods make it back onto your plate. Removing things can feel negative and overwhelming. So instead, try adding things to your diet/life and slowly you will find that you don't crave the "bad" foods as much! I love the concept of adding foods, rather than removing because adding is much more positive and you'll be getting those nutrients from the good foods you add regardless of the other foods you're eating. So here are 10 foods I think you should add to your grocery list and incorporate into your menus in the new year.

1. Avocado

Avocado is one thing I can't go a day without. It is creamy, delicious, and so satisfying. Not only does avocado have an amazing taste but it's very versatile and has tons of good fats. I love making guacamole with a mashed avocado, salt,
pepper, and a little lime juice. This is a perfect dip for fresh veggies or to even put onto salads, a stirfry, chili, soup, or a piece of toast. Also, throwing a few slices into a green smoothie is excellent as well!

2. Almond Milk

Almond milk is another essential item for me. I use it in smoothies, oatmeal, sometimes in coffee, and even just warmed up with some cinnamon is a great nighttime drink. The Silk brand of almond milk is my favorite because the ingredients are simple and it doesn't have a lot of preservatives (like carrageenan, which can cause digestion problems). Silk's Unsweetened Vanilla is my favorite. In just one cup of almond milk you're getting almost 50% of your daily value of calcium, which is awesome! Dairy milk can often cause digestion problems, as well as draw out calcium in your bones because of the acidity, but almond milk doesn't cause a pH imbalance like dairy milk does. I definitely recommend trying out almond milk. Sometimes, I even make my own. Check out my recipe for homemade almond milk here !

3. Oats

Lots of people forget about oats and how great they are! They are a staple in my diet, and they should definitely make their way into yours as well. Oats are packed full of fiber, and are so filling and satisfying for breakfast. Oats also help to lower cholesterol, so not only are they delicious but definitely nutritious. They can be used for so many different things; not just oatmeal. By blending some oats in a blender you have a quick and simple flour to use in baking recipes. Throwing some oats into a smoothie adds whole grains and fiber. Oats are very inexpensive as well, so there is really no reason not to add them to your grocery list!

4. Flaxseed

I discovered flaxseed about three years ago, and am so glad that I did. Milled flaxseeds are very inexpensive and filled with nutrients including fiber, magnesium, and omega-3 fatty acids. So throw out your fish oil supplements and instead, EAT your omega-3s with flaxseeds. Milled flaxseeds don't have a very strong flavor, so they can be put in almost anything. My favorite ways to use flaxseed are to add a Tbsp. into oatmeal, smoothies, on top of salads, and incorporate them into baked goods. Also, they make a great egg replacer for all my fellow vegans out there! Just one Tbsp. flaxseed combined with 3 Tbsp. of water can be used to replace an egg in almost any baking recipe!



5. Apple Cider Vinegar (raw)

If you don't have raw apple cider vinegar in your refrigerator right now, go add it to your shopping list . . . right now, go do it. Apple cider vinegar is one of the best "foods" you could possibly have on hand. ACV can be used for tons of different things, from cleaning to drinking. Check out some ways to use it here. It's fairly inexpensive and seems to last forever! ACV is the best vinegar to use because it is the only non-acidic vinegar, so it is gentle on your stomach's pH levels. ACV actually alkalizes your stomach rather then causing it to become acidic like white, red, or balsamic vinegars.

6. Sweet Potatoes

Not sure if you're getting enough vitamin A? Well just eat a sweet potato a day and you'll never have to worry about vitamin A again. Just one sweet potato has well over the recommended daily value of vitamin A, along with lots of other vitamins and minerals. Sweet potatoes are inexpensive and super easy/versatile to incorporate into your diet. Roasted, mashed, steamed, pureed, curried, spiced, sweetened -- the possibilities are endless!


7. Quinoa

Although quinoa tends to be a little more expensive than some other grains, it's definitely well worth it. Quinoa truly is a superfood, packed with lots of nutrients and is so delicious. It's probably my favorite grain, because it makes such a great base for tons of flavors and dishes. It's a great plant based protein and is so easy to prepare to have on hand all week long. Quinoa can be a great base for a stir fry, a yummy addition to a salad, the main part of a soup, stew or chili, and can also just be eaten on it's own with different spices and/or dressings. Check out my Asian-inspired quinoa and kale recipe here!



8. Greens

Eating fresh greens can be a challenge for me because I always seem to forget about them, and eat other foods instead. This year I'm really going to try to make an effort to always have fresh greens on hand, and eat them everyday. My favorite way to eat my greens is in a smoothie, because it's so easy to prepare and doesn't take much thought. I just blend up some frozen fruit with a few handfuls of greens (kale and spinach are my favorites) and some cold water or almond milk. Incorporating greens into a stir fry is another way I try to get in my daily greens because wilted greens are much easier for me to eat. My number one tip for buying greens is to remember that "the darker the green, the better." By buying darker greens, you're guaranteed for more nutrients as well as phytochemicals. Kale, spinach, and romaine lettuce are my three favorite greens.


9. Dates/dried fruit

Dried fruit is probably one of the best snacks to have on hand. It's perfect for anyone who is on the go, or is a snacker like me. Dates, dried figs, and raisins are my three favorite dried fruits to keep in my pantry because they are all three super sweet and satisfying. Dried fruit is a great source of energy and is so portable as well as affordable. If you've never tried a date before, do it today! Medjool dates are my favorite and are basically equivalent to eating candy. Yum! You can usually find dates in the produce section of grocery stores and they are often sold in bulk as well.



10. Green Tea

Green tea isn't necessarily a food, but I wanted to include this in my list because it is something I think everyone should be incorporating into their diet. A few years ago, I made a conscious effort to start drinking a cup every day. Although it doesn't happen every single day, I try to at least have a box of green tea in my tea "collection" so it's easier for me to remember and actually drink it. Drinking a warm mug of green tea is not just good for your body, but I think it is so good for your soul. There is something about the process of making a cup of tea, drinking it, and feeling so great afterwards. My all-time favorite green tea is Bigelow's Green Tea with lemon or peach -- definitely the best in my opinion. There are so many health benefits that come with drinking green tea, so there is really no reason not to add it to your grocery list!

Deciphering the Food Label

Sometimes picking up a food product and trying to read the food label can be very confusing. Many people don't know what to look for, or what everything means and then end up choosing foods that may not be very healthy. I thought I'd share with you guys what I look for, and what I think are the main things you should look at when reading a food label. Here are a few things you should take a look at when checking out a food label:

**Start at the top (servings per container)...

Many food products are packaged to look like they are one serving size, when really it may be several. Take a look at the serving size, as well as the servings per package. The servings per package will let you know how many people/servings is in the whole package.

Example: This item has two servings that are one cup each. So this item is two cups, and is meant for two servings.

**Look at the fat (saturated and trans fat/calories from fat)...

Once I know how many servings are in the package, as well as the serving size, I'll look at the fat. In my opinion this is one of the most important places on the actual label to look, especially the saturated and trans fat. Saturated fat and trans fats are the two worst fats that you can eat, so the lower the number the better. Trans fats should be as close to 0 as possible, and saturated fats should be well under 5g.

Another important thing to look at is calories from fat. This number should be about a third of the total calories. This number isn't the most important, but it's good to glance at.

**Sodium:

Most packaged foods have lots of sodium, so when looking at this just focus on small numbers. Don't try to worry about memorizing a specific number, just make sure it is small (around 400 mg). Also, take a look at the % Daily Value for this as well to see what the percentage of sodium in a serving is of the recommended daily amount. If you eat about five meals a day, this number should be less than 20% of your daily value.

**Ingredients:

By far, the ingredients's list is the most important thing to look at. Sometimes I only look at the ingredients and that's enough for me to know whether or not the product is something I want to buy. I used to look at the amount of sugar on the food label, but found that if you look at the ingredients and see that there is no added sugar, then the amount of sugar in the product is usually natural, and not added in.

Some key words to avoid in the ingredients list are:

     high fructose corn syrup or any thing with the word 'sugar', hydrogenated/partially hydrogenated oils (AKA trans fats), caramel coloring or food dyes, aspartame or anything ending in -ose (artificial sweeteners), carrageenan, lecithin, monosodium glutamate, hydrolyzed vegetable protein

Examples:

This is an ingredient's list for a Fiber One bar. As you can see, this list is super long and contains ingredients that I've never even heard of. In other words, this isn't the best option for a "healthy" snack bar.

Again this has a super long ingredient list, and key words to avoid like "monosodium glutamate," "hydrolyzed vegetable protein," "corn syrup," "caramel coloring," " yellow 5" 

Who knew that there would be high fructose corn syrup in tomatoes?!

Words in the ingredient's list should be words that are familiar, and that you can identify. If you don't recognize what the ingredient is, then you probably shouldn't be putting it into your body. Look for a short ingredient list, with only a few items.....just remember: the fewer, the better.


Key things to remember when grocery shopping, and trying to decipher the food label:

1. See how many actual servings are in the package (especially for snack foods)

2. Make sure the saturated and trans fats are small numbers, or as close to 0 as possible

3. Look at the calories from fat, and aim for less than a third fat calories from total calories

4. Take a look at the sodium, and again aim for a low number close to 400 mg

5. If you're in a rush, at least look at the ingredients and try to avoid ingredients you don't recognize, or can't pronounce

The Laughing Seed | Restaurant Review | Asheville, NC

Have you ever eaten something that was so wonderful, you knew that you'd never forget it....not only the meal, but the atmosphere or events that were taking place while eating it? I call these "life meals." I love asking people what their life meals are, because I feel like it really helps me to understand that person.

For a while, my "life meal" was a vegetarian sandwich I had in New York City, followed by a huge slice of tiramisu. It was one of those meals that was so good I knew I wouldn't forget it. But last week, my life meal changed...

My sister and I drove to Asheville to go to a concert, but before the concert, we stopped by a restaurant called The Laughing Seed to get some dinner. The Laughing Seed is almost all vegetarian, vegan and/or gluten free. The menu was filled with so many different options, from salads to soups, raw dishes to cooked, cocktails to beer, Indian to Mexican cuisine, so deciding what to order took quite some time. I finally decided on a raw dish that was both vegan and gluten free. It was called The Dragon Bowl, here is the description from their menu...

Dragon Bowl $12 (V, GF)

An all-raw version of our Harmony Bowl. A layer of cauliflower/nut rice, an assortment of seasonal vegetables, arugula, avocado, and sunflower seed/beet pate topped with housemade kim chee and our organic purple kraut. Served with miso-tahini sauce.

I loved being able to order straight from the menu and not have to ask for no meat, or no cheese. As soon as they brought out my food I was so excited, it looked beautiful and smelled amazing. I of course took photos, because even before eating it I knew this was my new life meal and I didn't want to forget it. It was delicious and I can't wait to go back and order it again. 

 

My sister, who isn't vegetarian or gluten free ordered the Tico Taco Salad (A bed of organic mixed greens topped with black beans, shredded Jack cheese, our grilled spiced crumbled Tico tofu, salsa, brown rice, guacamole. cherry tomatoes, red onion, and fresh jalapenos. Served with organic blue corn chips) and a blueberry pineapple mixed drink. She said that it was also amazing, and she was definitely just as pleased with her meal as I was with mine. 

The Laughing Seed in general was an amazing restaurant and if you're ever near Asheville I highly recommend you try it out! The ambiance was so relaxing, filled with flowers and twinkle lights. The service was great, the food was perfect, and I will definitely remember it for a very long time. The link to the website is http://laughingseed.jackofthewood.com 

My Tips for Transitioning to Going Meatless

Like I said in a previous post, vegetarianism isn't for everyone. But if you are trying to cut back on meat, or wanting to eventually become a full vegetarian, here are some of my top tips.

1. Take it slow

Some people have a difficult time going cold-turkey (no pun intended) with giving up meat, so I definitely suggest taking it very slowly. If you are really determined to cut out meat, then go for it. But if you're not too committed quite yet, take it slow. For example, try giving up red-meat at first. I actually did this about two months before I decided to give up all meat, and I think it helped a lot with my transition. If you can handle this, then transition into giving up chicken, or turkey. Take it one meat at a time until you've completely eliminated all meats. 

2. Meatless Monday

Pick one day of the week to go completely meatless. This is actually a world-wide campaign that is trying to encourage people to go meatless on every Monday. My university is also encouraging this way of eating by providing more meat alternatives in dining halls on Monday. This is great way to try new foods, or just experience a day without meat. Also, it you've got one day down, switch to two days, then three....

 


3. Pick a meat alternative

When I first became interested in becoming vegetarian, I was determined to try tofu. Once I tried it, and found all different recipes that used tofu instead of meat, I knew becoming vegetarian wasn't going to be all that difficult. I highly suggest trying different meat alternatives, or different protein sources that you can add into your diet. This can be before or after becoming meatless, but just trying different alternatives can be a great motivation to your journey. I don't really encourage a lot of cheap versions of "fake meat" just because of all the chemicals and preservatives in them, but definitely check out products that have few ingredients, organic, or have vegetable based proteins. The best meat alternatives I recommend are things like tofu, beans, edamame, nuts, eggs, yogurt, and mushrooms.

(this was from the very first time I made tofu!)

4. Eat vegetarian at restaurants

Eating vegetarian at restaurants can be a great way to cut back on meat, and also avoid the possibility of getting food poisoning (because restaurants is where it happens). By going meatless at restaurants, you can avoid cheaply, inhumanely produced meats. Also, eating meatless can often be much cheaper. Ask about vegetarian options, or look at the menu before hand to find options that are meatless. There are so many delicious meat free options at restaurants, so check them out! Most of the time, the meals with meat are usually higher in fat, calories, and sodium, so you'll almost always be doing yourself a favor by choosing meatless options at restaurants. Order beans instead of beef at your favorite Mexican restaurant, or order a salad with nuts and eggs instead of meat. Small steps like this is a great start to your vegetarian journey.

 
                        (vegetarian at Panera)


(vegetarian at Jimmy Johns)


5. Do your research

Becoming vegetarian can be dangerous if you're completely clueless about certain nutritional information. There are some vitamins/nutrients that you can't get from meat, and replacing those nutrients with plant based nutrients is important. Find out the best meat alternatives, or high protein vegetables, or even recipes/restaurants that are vegetarian. Become best friends with google! Before going vegetarian, I became best friends with google, making sure that I wasn't missing out on any nutrients. I even got my blood checked to make sure that all my levels were good (which they were!). Nutrients like iron, B12, selenium, and zinc are sometimes hard to get enough of on a vegetarian diet, but just find out foods that are rich in these and eat up!

6. Get connected

It is super important to find people that share similar ideas and diets. Find other vegetarians that can help you with your transition, or your journey to becoming vegetarian. Being vegetarian is definitely becoming more "popular" so it's pretty easy to find other veg heads. I know that every time I meet a vegetarian, there is always so much to talk about, because of our similar diets and struggles. Also, it's great to share advice, and tips with each other. Even if you're not wanting to go completely meatless, its' still great to have someone that is a vegetarian to help you with that as well. Most vegetarians would be happy to talk to anyone with questions about this lifestyle, or at least I know I would talk for hours about it if I could!


So those are my top six tips to transitioning to becoming meatless. I hope you find it helpful, and also motivational! Becoming meatless is something that you have to really want to do, but taking small steps into this way of eating definitely makes it a lot easier.

Also, any questions/support you may have or need just let me know either in the comments below, through Facebook, or email (simplyknitted00@gmail.com). I'll be happy to answer as many as I can!

Bulk Up!

I have recently discovered the "bulk" section at grocery stores. I can't believe it's taken me this long to realize how great they are. Buying in bulk allows you to only get as much of a product as you need, and you only pay per pound. I love this way of shopping because often times I don't need a fifteen dollar bag of quinoa for just myself, instead I can use the bulk section and only get a cup for a dollar or two. This way of shopping is very practical because you're not wasting your money on the packaging, or brand name, instead you're only buying the product.

Buying spices in bulk is also great, because if you only need a couple of tablespoons of an expensive spice or herb, you don't have to pay for an entire bottle.

My favorite things to buy in bulk are nuts, seeds, grains, and dried fruit. Mostly because I know if I get an entire box of dried fruit, I'll eat it all in one sitting. So by buying only a serving, I not only save money, but I keep myself from eating an entire box.

Buying in bulk may be confusing, so here's some easy steps to walk you through it!

First, find a grocery store that sells items in bulk, I like Earth Fare, Bare Essentials, Ingles, and Whole Foods.

Then, pick out what you want to buy..



Get a bag, and fill it up with however much you want (you can weigh it to see if you have as much as you'd like)..

Get a sticker, and write the PLU number that is on the item's bin..



Stick the sticker to your bag, and that's it! Super simple!

 

Cauliflower Mashed 'Potatoes'

Looking for ways to sneak more vegetables into your diet, or even your kid's diet? Here's a great way to add some more nutrition into everyone's favorite side dish....mashed potatoes! Also, these mashed 'potatoes' don't take as long to make, because you don't have to wait forever for your potatoes to cook. These cauliflower mashed potatoes can be a great base for many flavors, you could add cheese, sauces, spices, or other vegetables to give them a little kick. Be creative and try out different things to add into your delicious mashed cauliflower!








Ingredients:

1 head of cauliflower

that's it! Just one ingredient! 

Step One:

Put a pot of water on the stove top to boil..



Step Two:
Cut up your cauliflower into pieces..



Step Three: 
Let your cauliflower boil for about eight minutes, or until they are fork tender..

  

Step Four: 
Strain your cauliflower over the sink, then transfer it into a bowl..

  

Step Five:
"mash" your cauliflower using an immersion blender. If you don't have an immersion blender (which you totally should, it's amazing!) you could probably use a blender, but I've never tried it with a one. With an immersion blender, simply pulse it until the cauliflower is smooth and creamy.

    

Step Six:

Add whatever spices, or add-ins you would like. I topped mine with just some pepper, sea salt, and garlic powder. Then, enjoy!