check 1,2,3…

I’ve started this post a few dozen times over the past month, but life has been pretty busy lately. I’m hoping things will become a little less crazy soon. Some recent things:

Spending quality time with my favorite twin sister…

Making whole wheat oatmeal waffles…I don’t make waffles often, so I kind of forgot how awesome they are. As if I needed one more reason to love weekends.

     

Experimenting with more lentil recipes…

 

This lentil salad is really easy to make. And it makes a lot, so it’s best to have a dinner party or expect to eat a ton of leftovers.

 

I made my own French Vinaigrette dressing, which was also super easy. Definitely one of those meals that is a lifesaver after a long work day.

 

And I’m home in West Michigan for a week, spending most all of my time here. The beach is definitely one of the best things about my hometown. Who wouldn’t love a running route that ends here?!

What have you been up to lately?!

Back soon! It’s supposed to be in the 90s this week, so I forsee lots of smoothies and homemade ice cream in the future.

nutritional yeast and B12

Good thoughts on the USDA’s rollout of My Plate. Andrea made a really good point; the plate does NOT encourage non-processed food over processed food, but because the food industry is so huge, I have to say I’m not surprised.
I went to the Jolly Pumpkin, an Ann Arbor craft brewery with some friends this weekend. Definitely a fun place; they have a rooftop deck that is perfect for summer nights. And they use ingredients from sustainable farmers, organic growers and artisan producers, which is pretty fantastic.

[photo via b.rostad]
Sunday is always a big food prep day because I have pretty much zero energy to pack lunches or cook during the week. I experimented with this recipe for tahini curried carrot salad.

I’m not crazy about sweet vegetables, so I had to do a little improvising. I left out the raisins and added some spiralized cukes (this is the spiralizer I have). I think next time I’d leave out some of the maple syrup, too.

The recipe also calls for nutritional yeast, which is big in the vegan world because it contains vitamin B12.

Vitamin B12:

• required for proper red blood cell formation, neurological function, and DNA synthesis; plays a role in fat and protein metabolism
• bound to protein in animal products and is released by the activity of hydrochloric acid and gastric protease in the stomach; however synthetic vitamin B12 (aka that in nutritional yeast) is already in free form and doesn’t require separation
• the body needs very little B12 on a daily basis; B12 is stored in the liver, so unless you have been a vegan for a long time without supplementation or have digestive issues or kidney disease, you don’t likely have a deficiency.

.

• amounts listed on a nutrition label are based on 6 µg/day; the nutritional yeast I have contains 40% of the daily value for B12 or 2.4 µg per tablespoon.
• it is beneficial to get B12 from a variety of fortified sources because absorption can vary.

Do you eat animal products? If not, where do you get your B12?

seriously?!

So the symphony and Eighth Blackbird were amazing. I loved Jennifer Higdon’s modern piece using bowed piano, meaning the musicians actually used violin strings to play the strings of the piano. Pretty cool stuff and definitely outside the normal realm of classical music.

 

Our theatre is gorgeous and not used nearly enough. My fave seat is in the back balcony because the acoustics are almost perfect up there. Nerdy, but music makes me incredibly happy.

When I lived in St. Louis, zucchini was my fave purchase at the farmers’ market every weekend. So versatile (I actually like it raw sometimes) and useful in all sorts of recipes.

 

I was flipping through my folder of bookmarks marked “recipes to try” and decided that zucchini quinoa lasagna would be an exciting culinary adventure.

 

It was super easy to make…and now my freezer is stuffed full with leftovers (I did use daiya vegan cheese but omitted the tofutti sour cream).  

I ran 6.5 miles yesterday in the sun and thought that winter was finally over (my new Brooks are awesome btdubs, like running on marshmallows)…

Until I woke up to this. Uggh. Seriously? I mean, I guess I should have expected it because I do live in Michigan (it has snowed here in May before) but still disappointing.

Umm, so I definitely did not bring anything snow-related back with me, like a winter coat or boots. This could be interesting…

Happy Monday?

*good luck to all running Boston today!

winter, etc.

Well, the snow is back…I saw some sledders during my run this afternoon, which reminded me that I haven’t been sledding in forever.

     

This is partly because I’ve most recently lived in places without sledding hills…and going back farther than that, in highschool, I was always afraid I’d break my arm and have to miss the rest of my gymnastics season. Too bad I managed to tear my hamstring and sprain both my ankles in two separate seasons…without any help from the snow.

Anyway, while enjoying the lovely 19 degree temps, I’ve been wearing my favorite warm scarf (made by the ex-roommate), cooking up comfort food, and doing some quality reading.

apple crumble [martha rose shulman]

Incredibly easy…I substituted oats for the quinoa topping simply because there is only one oven in the kitchen I’ll be teaching in, and I’m trying to time all my dishes carefully.

I know I’ve talked a lot about my appreciation for Michael Pollan’s books, but a friend recommended Jonathan Safran Foer’s Eating Animals to me, and I haven’t been able to put it down.

 

While Pollan does an excellent job digging into the history of food and explaining how our country developed such a problem with agriculture and eating food that is not food, Foer speaks more to the tie between human experience relevant to food.

Foer talks about the process behind his decision to eat (or not to eat) animals in a completely entertaining but thoughtful way. I definitely recommend this book to anyone interested in food responsibility. Perhaps a more detailed review to come in the future…

vegan un-mac & cheese [my breakfast blog]

My taste testers said calling this dish “mac & cheese” was misleading because it doesn’t taste like the mac & cheese. Fine then. Call it magical vegan pasta or whatever your little heart desires.

Day 11: The gift of affirmation…

Words can be very powerful. Let your friends and family know what you appreciate about them. Your words of encouragement just might fall at a time when someone needs it most. A little cheesy, I know, but it’s definitely happened to me before.

Have you read Eating Animals? What is the best book you read in 2010?

Coming up…

the LAST day in the 12 days of giving series. I’m really excited about this one because it features commuter cycling, which is becoming a semi-hot topic in the blogworld.

reasons to celebrate the new year…

Thanks for your comments on my 2010 recap. It was important for me to look back and remember all of the good things that have happened. The uncertainty of the future is overwhelming, but I was reminded that despite all of the challenges ahead, I am incredibly blessed.

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Warm weather! We had some unseasonably warm weather here in Michigan, which led to a 5 mile run in shorts in the middle of winter. Crazy.

As you can see, the snow melted (I’m completely ok with this). So sorry to anyone currently dealing with snow and shoveling and people who don’t know how to drive…but don’t be too jealous, I’m pretty sure it’s blizzarding outside right now.

 

Everything is pretty brown and ugly, though. I have to admit that the snow makes the park much prettier.

 

Homemade pizza…I love adding my own toppings and making the crust. Perfect for dinner parties with picky guests (ha).

  

Hello, new camera. Goodbye, old dinosaur camera which required me to take 60 billion photos(+) before getting a decent shot.

Ice cream is seriously my favorite thing ever, although I really don’t eat it a lot in the winter. CSN was kind enough to provide this Cuisinart Frozen Yogurt, Ice Cream, and Sorbet Maker for review. I like the idea of adding my own ingredients without additives, preservatives, and a plethora of food dyes.

The Cuisinart was super easy to use, and it didn’t take long to make this vegan coconut mango ice cream. One note on the recipe: cut the sugar in half or leave it out completely; coconut milk is definitely sweet enough on its own. 

Catching up with friends…on life lately. Sometimes I’m bad at keeping in touch, but I really appreciate the friendships that pick up right where they left off.

 

Obviously 12 days of giving was not completed in December. But who says that giving needs to be isolated to the holiday season?! So…I’m extending the series into January.

Day 8: Donate your surplus sweaters…

The Salvation Army is a great place to donate your gently used but no longer worn clothing, furniture, and housewares (especially as you’re making room for your Christmas presents). When you donate or purchase from a Salvation Army store, you are also supporting their Adult Rehabilitation ministry. Find a store near you!

What things are you celebrating so far in 2011?

the protein story

I’ve blogged about the other 2 macronutrients already (carbs and fat) and get a lot of questions about whether I think dairy and animal protein is healthful, so I think it’s time to address the issue. 

What is protein?

Daily, your body uses and turns over protein for tasks such as tissue building and repair, forming enzymes and hormones, and making antibodies to fight infections.

Protein can come from animal sources or plant sources. Protein from animal sources is called complete protein or high biological value protein. This means that the protein contains all of the essential amino acids (those that the body cannot produce on its own).

Vegetarians & Vegans

If you missed my other posts about vegetarianism and veganism, read them here and here. The American Dietetic Association states 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.

Many people wonder if adequate protein intake is possible when consuming an animal-free diet. Vegetables and grains also contain protein, but it is important to remember that these are not complete sources of protein. It is best to consume a variety of foods throughout the day in order to meet protein requirements.

How much protein should I eat?

The ADA currently recommends 0.8 grams of protein per kilogram of body weight (1 kg = 2.2 pounds). If you are 140 pounds, ~51 grams of protein (most 3 oz servings of meat contain ~20 g protein) would be adequate. This amount of protein is sufficient for recreational and some competitive athletes, although weight lifters and endurance athletes (marathoners, triathletes, etc.) may have slightly higher needs.

Endurance Athletes

Type of Training	Daily Protein needs/kg	Daily Protein needs/lb
Light to moderate training	1.2 to 1.7 grams per kilogram	0.55 to 0.8 grams per pound
Heavy training load and high intensity	1.4 to 2.0 grams per kilogram	0.7 to 0.9 grams per pound

Strength Training

Type of Training	Daily Protein needs/kg	Daily Protein needs/lb
Weight and Body-focused Sports	1.2 to 1.7 grams per kilogram	0.55 to 0.8 grams per pound
Body Building	1.4 to 1.7 grams per kilogram	0.63 to 0.77 grams per pound

Sports science experts Mark Hargreaves, PhD says: Strength and endurance athletes may need to consume 1.2-1.6 grams of protein per kilogram body weight each day (about 3-4 oz. per day for a 160 lb athlete), which is somewhat greater than the Recommended Dietary Allowance (0.8 g/kg).

According to Kevin Tipton, PhD, a metabolism expert: Studies from our laboratory indicate that exercise may actually reduce the requirement for protein intake due to the stimulation of muscle anabolism by the exercise itself. This may explain how some endurance athletes, such as the Kenyan distance runners, can thrive on very low protein intakes.

Most protein requirements can be met through dietary protein intake. If unable to meet requirements, you may consider a protein supplement…more on this in an upcoming post.

Benefits of animal protein and vegetable protein?

animal: complete protein; can consume less of it to meet requirements; may be high in saturated fat and calories.

vegetable: fiber and protein without calories and saturated fat but must consume more to meet requirements; less acidic for those with related health conditions.

I haven’t done enough research to conclude that complete elimination of animal products is beneficial for every person. Doing so is a very personal decision…I don’t believe in cookie-cutter diet recommendations. See a registered dietitian to help you plan an appropriate diet. :)

Day 5: Phone a friend

Text messaging has taken over a good chunk of our daily communication; take some time out of your day to catch up with someone > 160 characters, and you won’t regret it.

While text messaging is super convenient, phone calls are definitely more personal. They don’t have to last for hours; even a 10 minute shout-out can make someone’s day.

Who was the last person you called?!

sources: American Dietetic Association; Sports Science Exchange Roundtable 42 VOLUME 11 (2000);4

supplemental, my dear watson.

Well, hello there. I promise to stop ranting about the weather soon. I’m living in Michigan [land of plentiful lake effect snow] through the winter for the first time since 2003, and it’s a bit of a rough adjustment.

[however, Bayley the poodle doesn’t really seem to mind…].

In an effort to use up the surplus of frozen bananas taking over my freezer, I made banana muffins. They are vegan and delicious and have extra oatmeal for fiber power.

I am super excited about all those who are participating in…

and I also wanted to say that I am definitely not against giving {and receiving} gifts during the holiday season. When all focus on the giving aspect is lost or starts heading toward the realm of greediness…that’s when I start to get frustrated.

Day 3: Sustainable Harvest International

SHI was founded in 1997 by a Peace Corps volunteer and works to combat the tropical deforestation crisis in Central America by providing farmers with sustainable alternatives to slash-and-burn agriculture. They use organic vegetable gardens, wood-conserving stoves, biogas digesters and a host of other projects to preserve our planet's tropical forests while overcoming poverty.

Ways to help:

• buy chocolate sauce?! ($10.95)
• plant a tree ($25)
• reforest a family farm ($30)
• make a donation of any size…

*edited to add: SHI will match every donation received up to $10,000 through Monday!

Recently I did a little background research on supplements for a nutrition counseling client. My general thought on supplements: they are meant to supplement [ha] a generally healthful diet. You cannot eat a steady diet of twinkies and french fries followed by a dose of omega-3’s and expect a miracle.

Here are some supplements that have been popping up a lot recently:

• multivitamins: I think these are ok to cover your bases and to meet any nutrient requirements you may have missed on a daily basis. Just make sure that none of the vitamins exceed the tolerable upper limit (check the Office of Dietary Supplements).
• fish oil: role in cardiovascular health, decreasing blood pressure, lowering triglycerides; the American Heart Association recommends 2 servings (3.5 oz or ¾ cup baked, flaked fish) of fatty fish/week (salmon, mackerel, herring, lake trout, sardines and albacore tuna); Include oils and foods rich in alpha-linolenic acid (ALA) (flaxseed, canola and soybean oils; flaxseed and walnuts); recommendations: 3 grams or less per day (from capsules); if you are healthy but aren’t consuming fish or sources of ALA regularly, a supplement may be ok, depending on the amount of omega-3’s it contains.
• L-carnitine: plays a role in fatty acid metabolism; not enough evidence to support L-carnitine for athletic performance, improved immune function, or weight reduction (Fragakis &Thompson, 2007); supplements not necessary for healthy individuals
• green tea extract: possesses antioxidant activity; may have anticarcinogenic activity (anti-cancer); moderate doses demonstrated to be safe; may interfere with iron absorption; insufficient evidence to conclude that green tea improves heart health, assists in blood pressure control, or promotes weight control by increasing energy expenditure; get antioxidants by eating vegetables and fruit!
• vitamin D: plays role in calcium metabolism; may provide protection from osteoporosis, hypertension (high blood pressure), cancer, and several autoimmune diseases. The IOM recently released new recommendations: 600 IU/day, with upper tolerable limit 4,000 IU/day. This level is controversial, and some have taken well over 4,000 IU/day without negative side effects. Supplements not necessarily harmful but may not be needed if you’re already getting dietary vitamin D and vitamin D through your multivitamin (and the sun!); we don’t know the optimal level of vitamin D intake.

Do you take any supplements? Thoughts?

…and a shameless plug: My friend Sarah’s brother [Sam] is a finalist in the Lea & Perrins contest for his shake it up pulled pork sandwich…he is trying to raise money to study abroad and needs your votes!

salads are not boring, people

I’ll never forget the time I told a friend in college that I was studying dietetics. He said, “So…you eat a lot of lettuce, right?!” For some reason, eating healthfully is synonymous with bland and boring in the eyes of most Americans. Simple does not mean tasteless.

 

Yes, I do eat a lot of salads, but I think they’re pretty far from boring, especially when using my new fave kitchen tool. CSN was kind enough to provide this spiralizer for review [yes, it looks like a modern day torture machine, but I promise it’s harmless].

In 10 seconds, cabbage becomes coleslaw. I have to admit that I was pretty skeptical about the efficiency of this machine, but it was pretty impressive. I think this would be a great way to get kids to eat more veggies. Sometimes it’s more fun to eat vegetables and fruit in interesting shapes.

  

Add carrots, celery seed, Vegenaise (or mayo if you’d prefer), and a few other ingredients for a quick weeknight salad. Try this recipe!

  

Spiralized apples put a fun twist on regular old waldorf salad…and take the work out of chopping 60 billion apples.

Research has shown we crave variety, and I think this is certainly true for food preparation. However, let it be known that I’ve been stuck in an oatmeal rut for about 3 years now?!

If you’re getting tired of eating vegetables, try a different prep method. Experiment with different shapes, mixing hot and cold ingredients, a new dressing, or even a blended salad.

Fave salads or salad dressings? Please share…I’m sure we’re all looking for interesting new ways to eat veggies!