Vegan Sausages!

I’m completely addicted to Field Roast sausages. They’re delicious and I love them, but they’re pricey. I decided to make some at home using Julie Hasson’s recipe for Spicy Italian Vegetarian Sausages from Everyday Dish - what a gem! Give them a try. A fun, weekend activity, perhaps? :)

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Mindfulness

As an undergraduate psychology student, I remember my professors raving about cutting-edge research on neuroscience and mindfulness meditation. I also remember thinking, what is this new-age nonsense?

Years later, I’ve learned the hard science behind mindfulness—including benefits to physical and emotional health—and practice it regularly. What is mindfulness? It’s literally living in the moment—with active, nonjudgmental attention.

Through the practice of mindfulness, I have overcome panic attacks and acid reflux, and am better equipped to handle stress. I can’t recommend it more highly! 

Here are some resources I want to share with you:

www.youtube.com/watch?v=3nwwKbM_vJc – Jon Kabat-Zinn—founding director of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care and Society at the University of Massachusetts Medical School—leading a session on Mindfulness at Google.

http://being.publicradio.org/programs/2009/opening-to-our-lives/ - American Public Radio, On Being, Opening to Our Lives: Jon Kabat-Zinn’s Science of Mindfulness.

www.psychologytoday.com/blog/your-wise-brain - Psychology Today, Your Wise Brain blog by Dr. Rick Hanson.

www.amazon.com/Stress-Proof-Your-Brain-Meditations-Unconditional/dp/159179921X - CD by Dr. Rick Hanson that walks you through different mindfulness exercises. 

https://sites.google.com/site/psychospiritualtools/Home - Skillful Means Wiki: A comprehensive resource for people interested in personal growth, overcoming inner obstacles, being helpful to others, and expanding consciousness.

“Life is not a problem to be solved, but a reality to be experienced.” - Soren Kierkegaard (1813 - 1855), Danish Philosopher and Theologian

March is National Nutrition Month!

Nutrition is in the national spotlight this month thanks to the Academy of Nutrition and Dietetics (AND) “Get Your Plate in Shape“ campaign. I applaud the AND for reinforcing solid nutrition information and bringing attention to this vital issue. 

Food nourishes our bodies and comforts us, and if healthful, protects against illness and increases quality of life. Yet two out of three Americans are overweight. We live in a culture that glorifies thinness, but at the same time, promotes overconsumption of nutrient-poor foods. I hate to see people fall into the trap of fad dieting and wish that accurate nutrition information were the norm. But unfortunately, desperation drives people to try virtually anything, which often wastes time and money, and harms physical and mental health in the process.

Here are the key National Nutrition Month messages:

1. Make half your plate fruits and vegetables.
   Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas. Fresh, frozen and canned vegetables all count. Choose “reduced sodium” or “no-salt-added” canned vegetables. Add fruit to meals and snacks. Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.
2. Make at least half your grains whole.
   Choose 100% whole-grain breads, cereals, crackers, pasta and brown rice. Check the ingredients list on food packages to find whole-grain foods.
3. Switch to fat-free or low-fat milk.
   Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. If you are lactose intolerant, try lactose-free milk or a calcium-fortified soy beverage.
4. Vary your protein choices.
   Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Twice a week, make seafood the protein on your plate. Keep meat and poultry portions small and lean.
5. Cut back on sodium and empty calories from solid fats and added sugars.
   Drink water instead of sugary drinks. Select fruit for dessert. Eat sugary desserts less often. Choose 100% fruit juice instead of fruit-flavored drinks. Look out for salt (sodium) in foods you buy. Compare sodium in foods and choose those with lower numbers. Add spices or herbs to season food without adding salt. Make major sources of saturated fats such as desserts, pizza, cheese, sausages and hot dogs occasional choices, not every day foods. Select lean cuts of meat or poultry and fat-free or low-fat milk, yogurt and cheese. Switch from solid fats to oils when preparing food.
6. Enjoy your food but eat less.
   Get your personal daily calorie limit at www.choosemyplate.gov. Keep that number in mind when deciding what to eat. Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home, where you are in control of what’s in your food. When eating out, choose lower calorie menu options. Choose dishes that include vegetables, fruits and whole grains. Write down what you eat to keep track of how much you eat. If you drink alcoholic beverages, do so sensibly. Limit to 1 drink a day for women or to 2 drinks a day for men.
7. Be physically active your way.
   Pick activities that you like and start by doing what you can, at least 10 minutes at a time. Every bit adds up and health benefits increase as you spend more time being active. Children and teens: Get 60 minutes or more a day. Adults: Get 2 hours and 30 minutes or more a week of activity that requires moderate effort such as brisk walking.

Here are my tips:

1. Consult a Registered Dietitian.
   Registered Dietitians are nutrition experts. They can create a healthy eating plan or locate a safe, healthy eating program.
2. Reduce stress in your life.
   Do yoga. Learn to meditate. Consult a licensed mental health practitioner.
3. Get realistic.
   Don’t diet to be skinny. Eat well to maintain health and protect against disease. Also, don’t expect to drop weight too quickly. A healthy goal would be to lose 1-2 pound per week, which can be achieved by consuming 500-1,000 fewer calories per day.
4. Don’t beat yourself up.
   Give yourself time to change unhealthy habits. So you gave into an entire bag of cookies…don’t give up! It’s not all or nothing and perfection will never be attained. Allow yourself a treat once in a while.
5. Eat breakfast.
   Start the day with breakfast to kick-start your metabolism. Don’t skip meals.
6. Eat healthy snacks throughout the day.
   Don’t let yourself get hungry. Eat healthy snacks like whole-grain toast with almond butter, a handful of nuts, and fresh veggies and fruit. If you overeat on anything, make it veggies and fruit. (When I get a nighttime craving, I eat a big bowl of frozen fruit — works every time!) Vegetables and fruit are high in fiber and very filling.
7. Make whole, plant-based foods the foundation of your diet.
   I’m talking whole grains like quinoa, buckwheat and steel-cut oats; legumes like lentils, chickpeas and edamame; nuts and seeds; and fresh or frozen fruits and veggies.

For more nutrition resources and healthy-eating tips, visit www.choosemyplate.gov and www.kidseatright.org. 

The Empty Promises of Dieting

Research suggests that dieting makes the body more susceptible to stress, which in turn, fuels overeating and weight gain.

No wonder the failure rate for dieters is estimated at 95%.

Dieting has played a big part in my life, but never a positive or successful one. Every time I jumped on a new diet bandwagon I felt a temporary sense of control, but sooner or later gave up and returned to my normal weight. There were several years when I was a very successful dieter with incredible willpower and discipline; I had anorexia.

Too often are diets unrealistic, overly restrictive and expensive (not to mention frustrating).

It’s unfortunate that the diet industry profits from the failure of most dieters. The U.S. is obsessed with thinness and spends tens of billions of dollars each year on weight-loss products, yet 2/3 Americans are overweight.

What’s going on?  

Low-Carb vs. Plant-Based Diets for Long-Term Health

Photo by Tarale (cc)

Low-Carb Diet Trends

The popularity of low-carb diets has waxed and waned over the past 40 years. The Atkins Diet, the Zone and Protein Power had their time in the spotlight, but the Paleo (Paleolithic) Diet is the latest trend. The Paleo Diet is based on the book by Dr. Loren Cordain, which asserts that the diet our ancestors may have followed more than two million years ago must also be the best diet for us today. The diet consists of foods that can either be hunted (meats and seafood) or gathered (eggs, vegetables, fruit, roots and nuts), and excludes grains, legumes, dairy, salt, refined sugar, alcohol and processed oils.

I applaud the Paleo Diet for urging a higher consumption of vegetables, fruit, roots and nuts, and a lower consumption of dairy, sugar, salt, processed oil and alcohol, but I do not agree that carbohydrates like whole grains and legumes should be excluded from the diet. Nor do I agree that there are health benefits to be reaped from consuming large amounts of meats, seafood and eggs. 

What’s Wrong with Low-Carb Diets?

A fundamental problem with low-carb diets is that they glorify protein and demonize carbohydrates. The truth is, human protein requirements are relatively low: just 46 grams a day for the average adult female and 56 grams for the average adult male. This requirement can easily be met without consuming meats, seafood and eggs. Protein can be obtained from plants (e.g. whole grains, legumes, nuts and vegetables), but low-carb diets typically recommend a high intake of animal protein. Unfortunately, eating excess animal protein can also mean eating excess saturated fat, which can increase the risk of developing heart disease and some types of cancer. Plant-based diets, on the other hand, not only provide adequate protein, but also ensure protective benefits against heart disease, stroke, type II diabetes and some cancers.

The Necessity of Carbohydrates

Carbohydrates are necessary for long-term health and are the body’s most important source of energy. But they aren’t created equally. Simple carbs (e.g. fruit and added sugars) and complex carbs (e.g. whole grains, legumes and starchy vegetables) are very different. Rather than recommend a lower consumption of added sugars and processed grains (e.g. soda, cookies and white bread), low-carb diets war against all carbohydrates. Overall, carbs should make up a large portion of the diet, with a focus on vegetables, fruit, whole grains and legumes.

By dramatically reducing the intake of carbohydrates, low-carb diets are also often low in fiber. Fiber, which is abundant in plant foods like whole grains and legumes, is not only essential to a healthy diet but is naturally filling and supports weight-loss. It plays a part in reducing blood cholesterol levels and risk of heart disease, type II diabetes and diverticulosis.

Super Carbs: Whole Grains and Legumes

Low-carb diets like the Paleo Diet exclude whole grains and legumes. Many sources, including the Harvard School of Public Health, cite whole grains as providing important vitamins, minerals, fiber and phytochemicals, helping lower cholesterol, triglyceride and insulin levels, and reducing one’s risk of developing cardiovascular disease and type II diabetes. Legumes (e.g. beans, peas, lentils, soy and peanuts) should also be a staple of most diets. Legumes are a nutritional powerhouse packed with fiber, protein, and essential vitamins and minerals. The Linus Pauling Institute at Oregon State University details the health benefits of legumes, including their role in reducing the risk of developing cardiovascular disease and type II diabetes.

Low-Carb Diets Might Not Be the Best Option

Low-carb diets have been linked to health problems such as nutritional deficiencies, heart disease, high cholesterol, stroke, kidney damage and some cancers. The American Heart Association advises against many low-carb diets for this reason. A 2007 study published in the European Journal of Clinical Nutrition found that individuals that followed a long-term low-carb, diet high in animal protein had an increased rate of cardiovascular and cancer mortality.  

What’s so Great about Plant-Based Diets?

The health benefits of plant-based diets are well documented. A position paper by 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.” A 2009 review of vegetarian diets in the American Journal of Clinical Nutrition cited vegetarians as experiencing lower rates of heart disease, high blood pressure, high cholesterol, diabetes and cancer, a lower body weight and a longer life expectancy than non-vegetarians. 

Focus on Plants - Eat Less of the Other Stuff

Based on the nutritional evidence available today, I stand by a plant-based diet. With the top three American killers – heart attack, cancer and stoke – claiming more than 50 percent of all deaths per year, it’s clear that the path to optimal health for most individuals does not include a higher consumption of meats, seafood and eggs, and a lower consumption of whole grains and legumes. Rather, it includes a balanced diet with liberal quantities of vegetables, fruit and legumes; hearty quantities of whole grains, nuts and seeds; sparing amounts of dairy and eggs; and very sparing (if any) seafood, poultry and meats.

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How to Overcome the Winter Doldrums

It’s January in Washington, DC, and it’s freezing outside. There’s less sunlight during the day and living in a basement apartment makes the days even darker. I never thought I’d be saying this (as I loathe humidity), but summer, where are you? 

It’s easy to succumb to the winter doldrums, but you don’t have to! There are steps you can take to ensure that you are happy and healthy throughout winter. Let’s go over some of the tried and true methods:

Vitamin D Supplement

• There are many out there, including multivitamins with vitamin D and calcium/vitamin D supplements. The recommended dietary allowance for a female aged 19-50 years is 600 IU (15 mcg). 

B-Vitamin Complex

• The body’s stores of B-vitamins are depleted by alcohol, caffeine and refined sugar. Seeing as alcohol, caffeine and refined sugar are often ways to help deal with the winter doldrums, it’s best to take a B-vitamin complex. Food sources of B vitamins include whole grains, beans, nuts, leafy greens, bananas, eggs and milk. 

Cod Liver Oil or Flaxseed Oil

• One tablespoon a day. Research has shown that adequate intake of essential fatty acids can improve mood and overall health. Chase it with juice if you can’t stand the taste of the oil. If you still can’t stand it, eat plenty of walnuts instead. 

Fruits and Veggies

• Fruit and veggies go hand-in-hand with a healthy diet. I find that eating less meat makes more room for eating fruits and veggies, but even if you’re not a vegetarian, make it a point to get at least 3 servings of vegetables and 2 servings of fruit daily. Stock up next time you are at the grocery store or Farmers Market so you will have plenty on hand.  

Exercise

• Regular exercise is key to staying happy and healthy during winter. Hopping on the elliptical machine at the gym, doing a workout video at home, or taking the stairs instead of the elevator, will get your blood pumping and combat the body-numbing winter cold. Exercise will also combat illness and disease, improve your sleep, help you manage your weight, increase your energy and much more. 

Making Time for Friends and Family

• When work is out and it’s already dark outside, the last thing I want to do is drag myself, my rain boots, scarf, hart and gigantic coat over to a friend or family member’s place or meet up for Happy Hour at a dimly-lit bar. But it’s honestly one of the best things you can do to keep yourself sane when it’s dark and cold outside. Regular fellowship helps everyone involved combat the winter doldrums.

Sleep

• When the days are shorter, we tend to need longer sleep. Sleep helps our bodies recover and rebuild. Winter may make you feel like a bear ready for hibernation, but just accept that you may need some extra sleep and know that your body will thank you for it. 

Hot Tea or Cocoa

• Nothing cheers me up more than a nice, warm cup of tea or cocoa. Winter and hot beverages just go together. 

Want More Tips? Here’s a fabulous article from Happy. Healthy. Life. - Vegan-Friendly Wellness Foods & Cold Season Facts

These methods as part of a healthy lifestyle will combat the winter doldrums. Be sure to give your body and mind extra TLC this season. Stay warm, stay well, and stay happy this winter!