Food with Roots Doesn't Have to be Raw

Eating raw is not hard.  Let's face it; a large portion of the foods we already eat regularly are raw:

Salsa

Apples, Oranges, Bananas

Lettuce, Tomatoes, Carrots, Celery, Cucumbers

Cherries, Avocadoes, Plums, Peaches, Strawberries, Blueberries, Pineapple, etc.

The list goes on and on (don't even get me started on vegan staples, like corn chips, popcorn, and pretzels!)

And the list doesn't end with salad!  There are dried fruits, dehydrated goodies, smoothies, juices, cheesecakes, chocolate truffles, pastas, condiments...I had pizza for lunch today...and falafel.

The difficult part of maintaining any semblance of a raw diet (50%, 85%, 100%), is not lack of options; it's making the decision to do it.  Plain and simple.  Simple?

This is where I fumble, every time.  Why can't I make that decision more often?  When faced with a deli case full of options that run the gamut from local, organic carrot and raisin salad, to line-caught, wild Alaskan Salmon, why can't I choose raw every time?

Because it all tastes the same; that's why.

Every "gourmet" rawcipe I've tasted and created has called for zucchini, cashews, sundried tomatoes, tahini, and one or more of the standard green herbs (cilantro, basil, mint, and/or parsley). 

I began a haphazard raw cleanse on the 25th, with the intention of dragging it out until July 14th - this is when I depart for a week-long trip to Upstate NY to visit my remarkably non-vegan, well-done family.  The first five days were flawlessly raw and notably effortless.  Then my efforts waned a bit, as I found myself working multiple shifts, back-to-back, without having prepared any foods of substance to bring with me - instead, munching on cherries, grapes, and salads.  I felt great, though.  Light, clear, focused, energized, happy...clean.  As expected.  As usual.  I decided that moderate amounts of cooked (unprocessed, gluten-free, vegan) foods would be acceptable, once a day (as needed).  It's just easier with a schedule as demanding as mine.

Easier than unprepared, uncooked, unadulterated, local, organic, grab-n-go food?

Yes.

Crap is convenient.  And cheap.  And tasty.  That's why we're all fat, sick, and nearly dead in this country.  Whatever.

So, I dropped 3 lbs. last week, and promptly picked them up again, on Saturday.  That's fine - I'm far from overweight.  What I lost was water weight from the astronomical amounts of salt that are found in my nearly nightly indulgence of Indian food.  Of course, this came back to bite me, when my body vehemently rejected my dinner last night, after 10 days salt-free.

Anyway...which direction was I going with this post?

Oh yes, my new direction.

I'm changing the name of my blog (and the URL) to reflect my mission, my efforts, and my business, rather than my unrealistic hopes for a palate that craves monotony or taste buds that despise warm comfort food.  I'm no hero.  I'm a high-raw, gluten-free, vegan mama, with a lot of experience, knowledge, passion, and recipes to share.  And to that end, I'm on a mission to create some delectable raw recipes that stray from the norm.  When I get to it.

I'm getting back to my roots.  Living Roots.  And this blog is about that.

Dawning of the Demon Child

And the results are in...

I considered writing a full scientific report, including an abstract, purpose, methods, results, discussion, and conclusion, just to keep my skills up - and because that's the mode I've been in as of late - but I'll spare you the agony of reading such a dry piece of literature.  I do have a personality, after all!

Emma was a BEAR this morning!  As far as I could tell - and as far as she would let on - she felt just fine all day yesterday.  She did hit a midday slump in energy, but refused to acknowledge it and, when I pointed it out, she conjured up some fake energy.  I'm not sure how things unfolded after I left for work around 4:00, but I sure know how they panned out at 6:00 AM.

After a day that consisted of the following foods:

Pancakes

Hashbrowns

Cheetos

Mentos
Sour Patch Kids

Cheese Roll-ups from Taco Bell

Strawberry Fruitista Freeze

Chocolate Rice Crispy Treat

Mocha Oreo Ice Cream

Frozen Cheese Pizza

and Grape "Soda" (sparkling grape juice)

and devoid of...

Fruits

Vegetables

Whole Grains

Water

Emma woke up in a mood.  She burst into my room at 6:00 AM demanding that I get up immediately, and proceeded to whine like a toddler when I refused (after working on my feet until midnight, this mama doesn't get up before 8).  I asked her to return to bed, or read quietly in her room.  Again, she resisted and, when I made my voice more stern, she defiantly shouted, "Fine! But I'm taking Raisin!" (the cat) and slammed the door behind her.

Moments later, I heard elephants trampling around the house.  Evidently, she had decided she was a giant crow chasing the cat, whom she had trapped in her room with her.  I rescued him in the nick of time - ears back and tail tucked - as he darted out of the room to save himself.

Things got better for a while, when she came in and asked if she could play games (on her learning laptop), and I obliged.  After a short time, she asked if she could watch Netflix.

When I got up at 8:00, I went straight to the kitchen to make oatmeal, complete with flax meal, hemp seeds, chia seeds, apples, bananas, raisins, and coconut milk.  She LOVES oatmeal.

Upon setting it on the table, with a glass of Pineapple Coconut water (another favorite), she had a meltdown, "I DON'T WANT OATMEAL!!!"  I nipped that one in the bud.  She ate the rest without a word, and I can already see her mood lifting.

I pointed out to her that she was totally grumpy, whiny, and unpleasant since she woke up.  She said, "I know."  So...maybe she knows.

***UPDATE***


And the plot thickens. Emma's first official time-out in over a year, AND a nap. She thought hanging from the freezer door was a good idea and, when I pointed out that it wasn't, she slammed it shut, knocking all the stuff on top of the fridge over. So I sent her to her room...where she promptly yelled, "FINE!" and slammed the door. Then she blamed me for ruining her day. Oh yes, how I love to mix kids and sugar...

Junkie for a Day

My six year-old daughter, Emma, asked to conduct a food experiment.

Raised a vegetarian, with strong vegan leanings (she only consumes eggs and dairy products in certain company, present company excluded), Emma has always had superior health.

She, like most six year-olds, has endless energy, from dawn till dusk, she's perfectly even - HIGH. She spends most of her days in happy, cooperative moods, with little resistance and few melt-downs (less than weekly).  She goes to bed without a struggle, sleeps through the night, wakes up sunny, and is amiable all day.  She is in the fourth percentile for her weight, maintaining at just under 40 lbs (which is healthy for her age/height, but rare these days).  She has clear, glowing skin and lustrous locks.  She's in "like new" condition, and improving, as we ease away from cheese.

But recently, she asked if it would be all right to experiment with a full day of nothing but junk food to find out if it would actually affect the way she feels, physically and emotionally.

Initially, I was enthusiastic about this request, because I thought it would be a great way to learn a valuable and memorable lesson - a way to reinforce the crazy propaganda I've been filling her head (and belly) with for the past 6 years.  But then I hesitated...

What if this one day of junk food opens the door to a lifetime of addiction?  What if a Saturday full of fast food, processed food, ice cream, and sugary beverages acts as a "gateway drug" to soda and saturated fats and...MEAT!?  I had to reconsider.

Having not yet fully committed to the experiment, I made gluten-free, vegan pancakes and hashbrowns for breakfast.  I figured the day could go either way from here.  While they are both just loaded with empty carbs, the pancakes actually had banana, oats, and flax meal in them.

After collecting ample insight from my Facebook friends and family, who were in full support of my facilitating this experience, I feel confident that Emma and I both have the knowledge and maturity to take full advantage of her curiosities, and teach/learn a lifelong lesson in eating healthy.

Stay tuned for a follow-up post later today and again tomorrow, with the side effects and results!

Off to Taco Bell and the Ice Cream parlor!

Smoothie Operator

It's a beautiful, sunny Saturday in Asheville!

I have dedicated my day to my studies, which means, unfortunately, that I will be enjoying the 60 degree mountain sunshine from my dining room table.

However, that just gives me one more reason to drink some sunshine from a cup!  As if I needed more reasons than the fabulous flavor and bountiful benefits for my body!

Today's concoction is called...

Cleaning Out the Freezer!

See?

Yesterday, I was inspired by this blog to tweak my smoothie routine .  I had fallen into a rut with my recipes.

As much as I'd love to try the Pear and Dandelion Greens, or the Kale, Apple, Ginger smoothie, I had to work with what was laying around the house.  And I must admit, it doesn't suck.

I added an avocado at the last minute (forgot they were hiding out in my fruit drawer in the fridge), so it's not pictured.  But you can tell by the muted pink shade of the final result that I added a bit more green.

The added benefit of cleaning out my freezer?  I also get to clean out my body. 

It's okay; be jealous.

She Picked Radishes!

She doesn't even like radishes!  After some thoughtful deliberation and discussion, the Kiddie Kitchen Critic has chosen the ruddy radish as our merit system icon.  Emma explained, "I don't even like radishes, but it sounds cool."  Now...to find a tiny radish icon I can lift for my blog...

The Critic's inaugural "official" meal tasting was tonight.

I made polenta, topped with red chard and roasted artichokes, in a vegan bearnaise sauce, garnished with diced tomatoes (could have just has easily been red peppers), kept company by a local purple sweet potato.

It sounds fancier than it is.  It's a really basic vegan meal that requires very little effort, time, or expense.  The polenta was pre-made (this time), and you can find it in a variety of "flavors" - plain, sun-dried tomato and garlic, basil and garlic, garlic-lime-cilantro, etc.  If you choose to make it yourself, that's really easy, too.  The chard was wilted (or water sauteed) for about 5 minutes, with a spritz of Bragg's Liquid Aminos.  The artichoke hearts were canned (but organic) and I put them in the oven with the polenta, to brown.

The most time-consuming, ingredient-intensive recipe is the bearnaise sauce.  I'm going to tweak it and streamline it for you before I post it.  I've definitely done better.  I wonder what the Critic thought?

  

The sauce was pretty rich; I was afraid Emma wouldn't like it, as she is not a fan of condiments, in general.  She also prefers not to combine food.  For instance, when we have rice and beans, she likes her rice on the side.  When we have Pasta Primavera, she likes her noodles naked, and a pile of steamed veggies on the side.

I think we were both pleasantly surprised, though!  She ate every bite, AND she liked it!  We're going to have to work on "candid action shots," though - because these are not what I had in mind for the blog:

The moment of truth...

More thoughtful deliberation...(I love this about her)

The Kiddie Kitchen Critic awards this meal FIVE RADISHES!

SUCCESS!

(she gave each individual item, by itself, 6 radishes...lol)

Siskel and Emma

It recently occurred to me (just now, actually, on my way up to bed), what a valuable partnership I have at my disposal, right next to the garbage disposal (where my little helper stands while I prepare meals), here before my very eyes, in my humble home.


My biggest fan is also my biggest critic, even though she happens to be pint-sized.  And until this very moment, I had overlooked our potential as a dynamic duo in our mission to nourish people and the planet.


Emma has a very mature and refined palate (for a 5 year-old) to accompany her adventurous taste buds.  She will try anything, once.  She is always enthusiastic to taste my latest creations, with an open mind and an excitement that is only present in a child.  I think she is growing to love and appreciate food just as much as I do.  


Graham says Emma is the best eater he knows - she loves raw fruits and veggies, and prefers her salads without dressing.  Her favorite foods include tofu, mushrooms, spinach, almonds, buckwheat pancakes, and spring rolls with peanut sauce.  She turns her nose up at most processed foods (meat analogs, cookies, crackers, pretzels, pop tarts, chips, Kraft Macaroni and Cheese - I know, right?)  She's an odd kid, but a good eater. Thank goodness.


So, I'm going to talk to her tomorrow about being my official assistant: The Kiddie Kitchen Critic.  I was going to be cutesy and spell it "Kritic," but I don't want you to confuse her with the KKK.  Yikes!


She and I will develop a rating system, a la "5 Stars," but I'll leave it up to her which merit symbol we'll use (will she pick carrots?  strawberries?  broccoli trees?  aprons? who knows?) - and with every new concoction, I will seek her input.  Not that I have to dig too deeply; she is fairly outspoken...


For instance, last night she said, "Mom, you usually make really good food, but this is not good.  I do not like it."  Of course, that statement isn't entirely accurate, because just a few days ago, she said, "Mom, I want you to make me something else."  Usually?  That might be optimistic.


So, here, meet the Kiddie Kitchen Critic!

Vegan Gluten-Free Coconut Macaroon: A Cookie Worth Crumbling For

The easiest, fastest cookie I've ever made...

...and I already had all of the ingredients in my kitchen!

Not only is this tasty treat simple and speedy, it's almost good for you!

Or...at least it's not all that bad for you!

With minimal ingredients, including omega-3-loaded almonds, coconut, and coconut milk, iron- magnesium- phosphorus- and antioxidant-rich dark chocolate, and no refined sugars or bleached flours, you really can't beat it!

That is, unless you hate coconut, almonds or dark chocolate. (weirdo)

SALTED CHOCOLATE COCONUT MACAROONS – GLUTEN-FREE & VEGAN

Makes 11-12

Adapted from “Flying Apron’s Gluten-Free & Vegan Baking Book”, by Jennifer Katzinger

Ingredients

For the macaroons

• 1/3 cup brown rice flour
• 2 cups unsweetened flake coconut
• 1/2 cup sliced almonds
• 1/2 cup light coconut milk
• 1/3 cup raw agave nectar
• 1 small pinch salt
• 1 teaspoon pure vanilla extract

To decorate

• 3.5 oz dark chocolate*, melted over a double boiler     

 *opt for organic, fair-trade, and shade grown, and make sure the 1st ingredient is CHOCOLATE

Method:

1. Preheat oven to 350°F and line a baking sheet with parchment paper.*

2. In a large bowl, mix all the macaroon ingredients together – brown rice flour, coconut, almonds, coconut milk, agave, salt and vanilla extract until evenly combined. The mixture will be moist and very slightly sticky.

3. Using one 2 inch diameter ice-cream scoop, scoop out portions of the dough onto the prepared cookie sheet. Ensure that you pack the scoop tightly.

4. Bake in middle of preheated oven for 15 minutes or until just lightly browned. Try not to over bake.*

5. Remove from oven and let cool on the baking sheet.

6. Once cool, drizzle or dip in chocolate and let set. Enjoy!

*The time it took for the oven to preheat was exactly the time it took me to gather and mix my ingredients.

*The time it took for the cookies to bake was exactly the time it took for my chocolate to melt.

PERFECT!

Sprinkle a bit of coarse sea salt on top of the warm chocolate, for a tantalizing twist for your taste buds!

Super-Stuffed Peppers

Super Food Stuffed Peppers (Dr. Joel Fuhrman) Serves: 3   Preparation Time: 30 minutes Ingredients: 1/2 cup dry quinoa  3 large bell peppers, seeds and membranes removed 3 cloves garlic, minced 1 medium onion, minced 1 medium eggplant, diced 1 medium zucchini, diced 8 ounces mushrooms, diced 1 1/2 cups no/low-salt tomato sauce or diced tomatoes 1 teaspoon dried oregano or Italian seasoning (or more to taste) 2 tablespoons fresh basil

Instructions: 1. Cook quinoa according to package directions. Set aside. 2. Steam bell peppers, cut-side down over 1/2 inch boiling water until tender, about 8-10 minutes. 3. Water-saute the garlic and onion until translucent and tender 4. Add the eggplant, zucchini and mushrooms and cook until eggplant and zucchini are soft. 5. Add the cooked quinoa, tomato sauce or crushed tomatoes, seasonings and basil. 6. Spoon vegetable-quinoa mixture into peppers. 7. Serve immediately or bake for 15 minutes at 350 degrees if desired.

Raw Vegan Mock Tuna

One of the drawbacks of tuna fish, other than the fact that it's a dead animal and its demand leads to over-harvesting and the destruction of marine environments, is that it's really fatty.  It's the "good" kind of fat, but it's also the kind of fat that accumulates and stores environmental toxins for you to enjoy along with your meal.

One of the benefits of mock tuna fish, other than the fact that it's plant-based, sustainable, and free of environmental toxins, while also offering a boon of health benefits, is that it's fatty.  It's the "good" kind of fat, and that makes it a filling addition to your detox diet.

Here is the recipe:

Ingredients:

1 cup raw organic almonds (or just raw, or just organic, or just almonds) soaked over night

Pinch of Celtic Sea Salt, Sea Vegetable Flakes, Dulse Flakes, or Kelp Flakes, to taste

1 sheet of crumbled Nori

Avocado "Mayo" (recipe below) to taste

1 tsp dried mustard

1/2 cup diced celery

1/2 cup diced onion

Herbs to taste (I like dill in my tuna)

Instructions:

1) Soak your almonds. Plan ahead. Soak them overnight for best texture.

• Place the almonds in a glass or ceramic bowl and sprinkle them with a little sea salt or sea veg. 
• Pour in just enough fresh cold water to cover the almonds (some will float) and allow them to soak overnight- at least eight to ten hours. 

2) Dump the soaked almonds into a food processor bowl or blender and pulse to desired consistency.

3) Remove from blender/processor and transfer to large bowl.

4) Add remaining ingredients and allow to chill for at least 30 minutes before serving.

Avocado Mayo:

1 Avocado

Juice of 1/2 of a Small Lemon

1 tbsp of sweet pickle juice

Pinch of sea salt and/or pepper to taste

Pinch of Cayenne Pepper

1 Small Garlic Clove

Instructions:

Put all the ingredients in a blender or food processor, and blend until creamy

Hungry? Eat more fat. Seriously.

By day three of a detox, your body may start questioning your actions and motives.  If you typically eat a diet heavy in starches, sugars, fats, or sodium, switching to whole foods may leave you feeling a little less than satisfied.  This is totally normal; days 2 and 3 are usually the "hardest" hump to get over - you may even find yourself craving foods you've never even craved before, or don't particularly care for!

If this describes how you're feeling today (or tomorrow), you probably need more fat.  Instead of giving into the urge to tear into a bag of potato chips or a snickers bar, turn your focus to foods like avocados, coconut, and nuts.  The Sweet Buzz is a great smoothie for when you're feeling "famished," if you haven't tried it already.

Also, treat yourself to larger portions of whole grains - like brown rice and quinoa, because they will help you feel full longer.  Don't be afraid to eat; remember, we're not counting calories.  EAT EAT EAT.

Here is a great new recipe from Dr. Fuhrman that is "Detox-approved," minus the non-dairy cheese (you can try it with cheese next time).

Eggplant Roll Ups Serves: 5   Preparation Time: 15 minutes Ingredients: 2 large eggplants,peeled and sliced lengthwise 1/2 inch thick 2-3 tablespoons water 2 medium red bell peppers,seeded and coarsely chopped 1 medium onion, coarsely chopped 1 cup chopped carrots 1/2 cup chopped celery 4 cloves garlic, chopped 8 ounces baby spinach 1 tablespoon Sea Vegetable Flakes (kelp, dulse, etc) 2 cups no salt added or low sodium pasta sauce, divided 6 ounces nondairy mozzarella-type cheese, divided

Instructions: Preheat oven to 350 degrees. Lightly oil a non-stick baking pan. Arrange eggplant in a single layer in the pan. Bake about 20 minutes or until eggplant is flexible enough to roll up easily. Set aside. Heat 2 tablespoons water in a large pan, add the bell pepper, onion, celery, and garlic; saute until just tender, adding more water if needed. Add the spinach and VegiZest and cook until spinach is wilted. Transfer to a mixing bowl. Mix in 2 to 3 tablespoons of the pasta sauce and all of the shredded cheese. Spread about 1/4 cup of the pasta sauce in a baking pan. Put some of the vegetable mixture on each eggplant slice, roll up and place in a pan. Pour the remaining sauce over the eggplant rolls. Bake for 20-30 minutes, until heated through.

Super Bowl

Breakfast cereals are a thing of the past - offering little by way of nutrition or sustenance.  But oatmeal is a staying-powerhouse that will "stick to your ribs" and stick around for generations.  It never gets old and, in fact, can be made anew every morning.   Here are a few ideas to spice up your oats (and other grains)!

Blueberry and Flax Seed Oatmeal  Serves: 4   Preparation Time: 20 minutes Ingredients: 1 3/4 cups water 1 cup old-fashioned oats 1/2 cup of raisins 1/4 teaspoon coriander 1 banana, sliced 1 cup chopped or grated apple 1 cup fresh or frozen blueberries 2 tablespoons ground flax seeds

Instructions: 1. In a saucepan, bring the water to a boil and stir in all ingredients except blueberries and ground flax seeds. Simmer for 5 minutes. 2. Stir in blueberries. Sprinkle flax seeds on top or stir in. 3. Cover for 2-3 minutes before serving. Breakfast Rice with Fruit (Gluten-Free Vegan) Ingredients: 2 Cups Homemade Almond Milk or Light Coconut Milk 2 Cups of Leftover Cooked Brown Rice 1 Large Apple, Chopped 1/4 Cup Honey or Pure Grade B Maple Syrup 1/2 tsp of Cinnamon 1/2 Cup Raisins 1/4 Cup Nuts of Choice (optional) 2 tablespoons ground flax seeds  Breakfast "Risotto" Ingredients: 1 Cup Uncooked Arborio Rice 1 Can Light Coconut Milk 2 Cups Water 8 oz. Pineapple Chunks 1/2 Cup Raisins 1/4 Cup Nuts of Choice (optional) 1 tsp Ground Cinnamon 1/4 tsp Ground Cardamom 1/2 Cup Mango, Peach, or Banana, diced Instructions: Pour 1 cup of water into a large skillet and bring to a boil over medium heat Add Rice and cook until water is absorbed Add the other cup of water and cook until absorbed Add half of the coconut milk and cook until absorbed Add the remainder of the coconut milk and cook until absorbed Add the pineapple, raisins, nuts, spices, and other fruit

Smoothie Talk

Hey Folks!  I apologize for the delay in posting these recipes.  We are on the road visiting a tattoo friend in Nashville (she ROCKS, btw - if you ever need a tattoo, go see Tai) - and I haven't had access to Wi-Fi.  But here I am - better late than never!  I have had a few questions regarding what to have for breakfast, and my answer is always SMOOTHIES!  A meal in a cup - fast and filling (and eeeasy).  I have three standard smoothies that I rely on for a nutrition-packed, satisfying, satiating punch.  Here they are (and then some)!

Sweet Buzz
1 Tbs Honey
2 Tbs Almond Butter
2 Frozen Bananas
3 Tbs Shelled Hemp Seeds (not hemp meal!)
Enough Homemade Almond Milk OR Light Coconut Milk to Cover


Green Froozie
1/2 Avocado
1/2 Cucumber (with peel)
1 Cup Spinach
1/4 Cup Each Frozen Mango, Pineapple, and Peach
1 Frozen Banana
3 Tbs Shelled Hemp Seeds
Enough Coconut Water to Cover (I use O.N.E. Pineapple Coconut Water)


Superfood Smoothie
1/2 Bag of Frozen Mixed Berries (Strawberry, Raspberry, Blueberry, Blackberry)
1 Frozen Banana
1 Packet of Greens+ Wild Berry Burst Powder
3 Tbs Shelled Hemp Seeds
Enough Coconut Water or Unfiltered, Raw, Organic Apple Juice to Cover

Meal in a Glass Smoothie (From Dr. Fuhrman)

1 Cup Orange Juice, Freshly Squeezed
1 Head Romaine Lettuce
6 oz. Baby Spinach
1/2 Cup Fresh Parsley Leaves
1 Cup Frozen Blueberries
1 Cup Frozen Mangoes
1 Cup Frozen Strawberries
1 Frozen Banana
1/2 Avocado 




Smooth Movement (adapted from The Gluten-Free Vegan)
2 Large Pitted Medjool Dates, Chopped
1 Cup Frozen Peaches
1 Cup Frozen Raspberries
1/2 Cup Almonds
1/4 Cup Fresh Mint
Enough Coconut Milk or Homemade Almond Milk to Cover

Tofu, or Not Tofu?

Hey All!  And welcome to the first official installment of your...

Illumination Diet

Guidelines

What is an Illumination Diet, you ask?  It's one that doesn't eliminate, but rather illuminates your options - the options you may have never considered otherwise!  It also illuminates the issues surrounding the Standard American Diet (which really is SAD), and YOU illuminate, inside and out!  So let's get started!

Here, I will offer two lists; a list of foods to avoid, and a list of foods to enjoy for the next 10 days.  But I want you to focus on the latter, because, psychologically, this will foster success and yield the greatest results.

You don't want to wake up every morning for the next 10 days thinking about what you CAN'T have, do you?  Of course not!  Instead, think of all the things you CAN have - and it's really quite a bit!

This cleanse is not about deprivation or restrictions; it's about creating a "new normal" for yourself and enjoying it.  This should be a fun and exciting learning experience that is easy to follow and stick to!  Eat the foods you love.  Try new foods.  Introduce them to your friends and family.  Make time to experiment.

We will NOT be counting calories - First, it's futile with the amount of food you'll be consuming.  Second, it's obsolete, when you are following a plant-based diet.  You see, because fruits, vegetables, nuts, seeds, and grains are all naturally low-calorie foods, you will end up filling up on fiber, protein, complex carbohydrates, unsaturated (good) fats, and all the vitamins and minerals you need, LONG before you exceed your recommended calorie limit.  Vegans don't count calories; we don't have to.  Get used to it.  :)

We will NOT be counting fat grams.  Fat is essential for the absorption of most vitamins (A, D, E, and K), among other benefits (like brain development and energy).  Where Americans tend to go awry is with the kinds of fats they choose.  Good fats are unsaturated and are found in plant food.  Bad fats are saturated and trans, and are found in animal-based foods and prepared foods.  Good fat is burned as energy.  Bad fat is stored as...well, fat.  

If you are concerned about specific constituents (like iron or calcium), I will post a link to a guide that specifies which plant-based foods are highest in some of the key nutrients. But over all, if you are enjoying a varied and colorful plant-based diet, you needn't worry.

TASTE THE RAINBOW

Foods to Avoid:

• Refined Sugars and Starches (Bleached Grains/Flours)
• Artificial Sweeteners and HFCS
• Artificial Colors
• Artificial Flavors
• Caffeine
• Alcohol
• Animal Protein (Red Meat, Pork, Poultry, Fish, Seafood, Eggs, Dairy)

More specifically, you'll want to steer clear of Fast Food, Prepackaged Foods, Frozen Prepared Foods, Acidic Foods and Beverages (like commercial fruit juices, soda, milk, black tea, and coffee).  Remember!  It's just 10 days!

Foods to Enjoy

• Everything Else!  Really!
• All Vegetables (Raw, Steamed, Stir-fried, Fresh-Frozen)
• All Fruits (Dried, Fresh, Raw, Unprocessed, Fruit-Juice Sweetened Jam/Jellies)
• All Whole Grains (if you're Gluten-Free, avoid Wheat, Barley, Spelt, Rye)
• All Nuts, Seeds, and Beans
• Sea Vegetables
• Unprocessed Soy Products (incl. Tempeh, Edamame, certain brands of Tofu)
• All Sprouted Grains
• Lots of Water
• Herbal Tea (hot or cold)
• Use herbs and spices freely, EXCEPT salt.  Experiment with new flavors!

More specifically, stock up on your dark leafy greens - these should be the foundation of nearly every meal, juice, or smoothie (this is the "meat" of the dish, now).  Make sure to incorporate ample oranges, too (sweet potatoes, carrots, squash).  A great salt substitution is Kelp Flakes or Dulse, both of which contain iodine.  And use generous amounts of aliums (onions, garlic, shallots, leeks, etc)!

More important than your greens is your water.  Drink LOTS of it!  Your body can't eliminate the toxins you're leeching out without water to flush out your system!  How much is "lots?"  Easy!

Divide your weight in half.  This is the number of ounces of water you need each day, if you are sedentary.  

For example:  I weigh 110 lbs.  I need 55 oz. of water daily.  I currently drink around 60, because my job requires physical activity and I do yoga twice a week.  This is not strenuous, and I rarely break a sweat.  If I did, I would need more.  

Use your best judgement.  If you feel thirsty, you are already dehydrated.  A good friend of mine (a trail guide in the desert) once told me that, if you are properly hydrated, you should always be able to pee.  Not that you should always have to go to the bathroom, but if your mother asked you to "sit down and count to ten" (as mine used to), something would come out.  If it doesn't, drink more water.

Tea is not water.  It's a "fun" supplement to the detox that in part serves as an antioxidant, and also to keep things interesting for your taste buds.  Feel free to use lemon and modest amounts of local, organic honey.

Here is a sample shopping list!

Have Fun and Go Crazy! But Not Too Crazy...

The following is a list of detox "staples" I stock up on when I'm cleaning out the fridge and my body.  Feel free to use your discretion, judgement and personal taste to modify it.  The only guidelines you are married to are the ones posted on the previous page.

Recap: Fruits, Vegetables, Whole or Sprouted Grains, Nuts, Seeds, Beans, Spices, Herbs, Hot Tea, and Water.  Mostly raw, mostly dark green leafies, and LOTS of color!  You should strive to eat Red, Orange, Yellow, Green, and Blue, every day.

When composing your list, keep a few things in mind:

• First, you will be free to "eat when you're hungry, stop when you're not," so prepare your pantry and refrigerator for snacking.  Trail Mix is a great option to have on hand, or popcorn (from the bulk section, without butter or salt).  Nuts, dried fruits, fruit leather, etc.  You know what you like better than I do!
• Second, stock up on dried (non-perishable) goods, like grains, beans, fruits, spices, dried herbs, etc.  This way, you can buy your perishables on an as-needed  basis, to accompany your grains and legumes, and they won't sit in your refrigerator, wilting and losing their nutritional fortitude.
• Third, plan ahead!  Take it 3 days at a time, or a week at a time, and plan out all of your meals, including snacks, and make a list of the ingredients you need, before you hit the store!  This will help prevent the familiar panic when your family says, "what's for dinner?" or your stomach says, "I'm hungry NOW."
• Shopping Tip - When buying a prepared food (spaghetti sauce, nut butter, jam, etc.), opt for items that have three or fewer ingredients, all of which you either recognize or can pronounce.

The List:


Vegetables and Fruits

• Greens (Kale, Collard, Mustard, Chard, Dandelion, Bok Choy)
• Broccoli
• Brussels Sprouts*
• Spinach**
• Red, Green, Yellow, and Orange Bell Peppers
• Zucchini and Yellow Squash
• Cucumbers
• Tomatoes
• Avocados
• Beets
• Carrots
• Celery
• Lemons
• Limes
• Fresh Ginger
• Garlic
• White, Yellow, and Purple Onions
• Leeks and Shallots
• Apples
• Bananas
• Seasonal Fruits
• Frozen Fruits for Smoothies (Mixed Berries, Mangoes, Peaches, Pineapple)

Nuts and Seeds

• Almonds
• Walnuts
• Cashews
• Pistachios
• Hazelnuts
• Pecans
• Sunflower Seeds
• Pumpkin (and other squash) Seeds
• Flax Seeds*
• Hemp Seeds*

Grains (Sprouted and Whole)

• Quinoa (and Quinoa Pasta)*
• Barley
• Brown Rice (and Brown Rice Pasta)
• Cous Cous
• Oats
• Corn**
• Millet
• Lentils

Beans

• Black
• Kidney
• Pinto
• Garbanzo
• Navy

Supplemental Items

• Red Star Nutritional Yeast *
• Kelp or Dulse Flakes*
• Toasted Sesame Seeds
• Light Coconut Milk
• Tamari (or Low-Sodium Soy Sauce)*
• Apple Cider Vinegar
• Local, Organic Honey
• Raw Blue Agave Nectar (use sparingly)**
• Local, Organic Grade B Maple Syrup (use sparingly)**
• Unsweetened Applesauce
• Herbal Teas (lots of flavors!)

Snacks

• Self-Made Trail Mix (hit up the bulk section)
• Nuts and Nut Butters (Raw, Organic)
• Seeds 
• Dried Fruits and Fruit Leather 
• Fresh Fruits and Vegetables
• Granola (Raw is best)
• Unbuttered, Unsalted Popcorn

* Brussels Sprouts are your BEST source of absorbable plant-based calcium

* Flax Seeds are one of the best sources of Omega-3 fatty acids

* Hemp Seeds are one of the best sources of plant-based protein

* Quinoa is a complete protein (just like meat)

* Nutritional Yeast is an excellent source of Vitamin B12 and a great cheese substitute

* Kelp and Dulse, both sea vegetables, contain iodine and protein

* Tamari is the unprocessed alternative to soy sauce, but equally as flavorful

** Spinach is a powerhouse, but it contains oxalic acid, which leeches calcium from your bones, so make sure you eat it with other calcium-packed foods, and get plenty of sun exposure, because Vitamin D helps the body absorb calcium.

** Corn offers no significant nutritional value.  Eat it, but don't fill up on it.

** Agave Nectar and Maple Syrup can be used as sweeteners in place of refined or artificial sweeteners.  Use them sparingly, and opt for honey or apple sauce, if you can.

Detox Details

It's time to unveil the grand plan to get you feeling, and looking, your best!  

Can 10 days really make a difference?  Absolutely!  In just 10 days, your body can flush out impurities and toxins that slow your metabolism, back up your digestive tract, cloud your thinking, wreak havoc on your skin, contribute to insomnia, trigger unhealthy cravings, and sap you of energy.  In just 10 days, you can jump-start your body's natural ability to cleanse itself, shed unwanted (unhealthy) weight, seek healthy physical outlets, and crave life-giving foods.  A 10-Day detox is safe and effective.  It's not a fast, it's not a diet, and it's not a fad.  If done well, a 10-day detox may ignite a passion for healthy foods and activities that remain a permanent part of your regimen.

Why Detox?


Our bodies are exposed to all sorts of pollutants, from all sorts of sources - from environmental toxins in our air and water, and contaminants in our food, to genetically modified food, processed "food," and conscious abuses we perpetrate on ourselves (cigarettes, alcohol, caffeine, drugs, etc).  While our bodies were designed for the elimination of toxins, via the miraculous liver, there is only so much it can do!  Our livers are the "waste treatment" plant of our endocrine system - everything that enters our body is processed in the liver.  Sadly, while our bodies have not evolved much over the centuries, society has, thanks to the Industrial Revolution.  And with that has come an increased assault on our bodies from an astronomical and exponential increase in toxins, and a reduction in nutritious foods and physical activity.

Eating healthy and exercising all the time isn't always practical in our industrialized society.  Unfortunately, our food system has made available synthetic imitations of food that are very cheap, easy, and convenient (economically efficient and rational), while our economic system has made it difficult for the vast majority of Americans to afford the good, "real" food.  We are faced with a lot of daily demands: school, work, family, household chores, bills, debts, etc. and our fast-paced lives require fast food, cheap.  Our basic needs often go unattended.  For most of us, then, an occasional cleanse of our life support system is crucial.

While a detox won't "fix what ails you," on a long-term or permanent basis, it's a good start and, at the very least, gives your poor liver a rest.  It's up to you whether you choose to incorporate or adopt the changes you've made beyond the 10-day period, and that WILL change, and possibly save, your life.

What to Expect

• Increased Energy
• Restful Sleep
• Need for Less Sleep
• Increased Memory
• Reduced "Brain Fog"
• Clearer Skin, including Acne, Eczema, and Psoriasis
• Brighter Eyes and a Healthy Glow
• Reduced Pain Associated with Arthritis
• Reduced Indigestion
• Reduced "Bad" Cravings (Sugar, Caffeine, Animal Protein, Salt)
• Increased Desire for Fresh Fruits and Vegetables
• Increased Sex Drive (and Increased Stamina)
• Weight Loss

What Not to Expect


This is not a diet.  The purpose of a cleanse, or detoxification, is not weight loss.  Your goal is to purify the blood, liver, and skin by enjoying vibrant, fresh, whole, alkalizing foods that come from nature and are a necessary, but forgotten, component of the natural human diet.  Our bodies NEED fresh fruits and vegetables, EVERY day, to achieve optimal functionality.  In fact, that's just about ALL our bodies need.  Throw in a few nuts, seeds, and a lot of water, and you're looking at the template of what was intended by nature.


Will you lose weight?  Yes.  That is, if you have weight to lose.  The Macrobiotic theory asserts that when the human body is fed its natural diet, it will take its natural form - whether that be large or small - people come in all shapes and sizes, before diet is factored in.  During this (or any other detox), you will lose some initial water weight, assuming you follow a fairly standard diet (which includes a good bit of sodium) most of the time.  This can be both encouraging and discouraging, because while we all love seeing the numbers on our bathroom scales decrease, you will hit an inevitable plateau toward the end of the cleanse.  If you revert to your old habits and the Standard American Diet (SAD), which is heavily meat-based, supplemented with pre-packaged, processed foods high in sodium, sugar, saturated and trans fats, you will gain your water weight back rapidly, and then some (plus all the toxins you just eliminated).  However, if you choose to stay on this path, or one closely related, you will either continue to lose weight until you reach your natural form, or you may already be there, and be able to maintain your fitness by maintaining your new healthy habits.

I will be following up, later this evening, with a comprehensive list of foods to avoid and foods to enjoy, to assist you when you're making your grocery shopping list for this weekend.  Additionally, there will be links to resources that may be of interest to you (within this blog), including: 

• the difference between "good" fat and "bad" fat 
• the best plant-based sources of essential macro- and micronutrients (the 6 Basic Nutrients)
• the protein myth
• recipes

...and much more!

Get pumped about plants!  

Peace, Love, and Veggies