Smoothie Heaven

Yummo. Jamba Juice. Orange Julius. Healthy Homemade. Which one of these is not like the other! Do you remember the Sesame Street lyrics? 

One of these things is not like the others,
One of these things just doesn't belong,
Can you tell which thing is not like the others
By the time I finish my song?

Did you guess which thing was not like the others?
Did you guess which thing just doesn't belong?
If you guessed this one is not like the others,
Then you're absolutely...right!

(See the video on YouTube!)

I'm taking you waaaaay back now, aren't I?

Smoothies are a great way to get your fill of nutrients and super foods; however, most commercial smoothies are high in sugar and sometimes fat. A real-fruit smoothie can get really pricey, too.

I’ve taken to having a smoothie each morning to get a couple of servings of fruit and veggies in, along with some other goodies. I’m trying desperately to get our girls on board, but they are just not biting…or are they?

This is generally what’s in my smoothie:

Almond milk

Mixed frozen berries

Banana

Ground flax seed

Almond Butter

2 handfuls of spinach (sometimes kale)

I’m a good mother, so of course I want the girls to experience the same awesomeness of flavors and health, right?

The girls have other ideas, however. Lourdes wants just a banana and almond milk. Nelia wants to use her favorite raspberry yogourt and frozen raspberries. Well, what’s wrong with me? Let 'em have at it! I’ve forgotten the baby steps motto. My protégées are voicing their desires and willing to try it, but I’m already miles ahead wanting them to seriously consider putting raw spinach into a drink. Hello! Let me take a moment to get back up on that proverbial horse.

I didn't know this blog would give me the opportunity to scold myself, er, rather realize the potential that can come from this. I'm always learning and failing and trying again, too. We’ll probably have smoothie snacks when they get home from school - THEIR WAY.

If you’re a parent trying to change your child’s diet, let him start with what he likes If you’re an adult and you’re trying to change your own eating as well, don’t despise small beginnings. When you get brave, add some spinach, or compromise and add one leaf at a time. You won’t even know it’s there; I promise.

Another thing for parents to consider is age appropriateness. I find that Lourdes is much more rational, probably because she’s almost 11 and is on the cusp of the cognitive thinking stage. I can usually talk to her about the facts and she’s able to make a good decision. Nelia, who’s 8, on the other hand, is still a card carrying member of the “I don’t have to if I don’t want to” club. ‘Nuff said! Introducing new things and being content with what she will eat, for now, is progress. Consider your child’s stage of development and their personality, and go easy on yourself. Consider your own development, too! Baby steps. We'll all get “there” soon enough.

Happy Thanksgiving!

Almond milk: the new dairy in my life

You can’t miss the attention plant-based eating is getting. Even former President Clinton has gone on record advancing plant-based eating as the x-factor in reversing his own heart disease.

I can feel the ground shaking already. Dairy has been a bastion of the American lifestyle, much like red meat. However, there is solid evidence that consuming animal products increases the risks of various diseases (see The China Study). Milk, along with cereal products, is fortified with things like Vitamin B12 and D and has been touted as the catchall savior to mask the many nutrients and vitamins that are missing in the American diet.

Almond milk is one plant-based option to replace milk. I imagined myself drinking glorious glass after glorious glass of almond milk, but how would my family accept this change? My husband, Paul, who will enthusiastically eat any and every food item served to him, balked the most. My partner-in-healthy-eating abandoned me when I needed him most. He was surely resting on his traditional laurels.

I wasn’t quite sure how even I would perceive this unfamiliar milk alternative.  I have always loved milk. I’m not a freak about it, like people who have to drink milk with fresh-out-of-the-oven cookies; however, milk was like my favorite pair of winter p.j.’s: warm, comfortable, and we knew each other well. My favorite evening snack is a bowl of cereal with milk. I ended up trying several varieties of almond milk, unsweetened, original, and vanilla, until I found one I liked. I was disappointed that the consistency was so creamy, but I had been drinking skim milk my entire life; what did I expect? Apple juice is thicker than skim milk!

I spent many a morning and evening laying it on rather thickly, escalating “ooohs” and “mmmms” heard over my cereal bowl with almond milk.  I wasn’t untruthful. I really did like it, but I desperately wanted Lourdes and Nelia to notice what a great life I was living, high off the fat of the land of some almond farmer in California.

Such good sports they were. My ploy worked and they were willing to try it. Nobody hurled or gagged. Just acceptance.  I now had two cohorts on board, and Paul eventually got in the action as well.

Our daughters are now split down the middle on variety. There are hotly-contested debates on the qualities of Original vs. Vanilla. Which makes me happy. No, makes me giddy! Passionate discussion means love. They love almond milk.

If you want to get in on plant-based goodness and can imagine your face on a carton of “almond milk,” dive in, my friends. If the strange names of whole grains like quinoa and kamut freak you out, start with milk. You have to model what you teach to get your family on board. Wait for your kids to get curious. If you have to beg, do it. Let them try a small amount with some cereal, hot chocolate, or some other favorite. If they hate it, wait, and have them try it again. Don’t be ashamed if you have to resort to some of my tactics here. I share them freely with other parent-partners-in-healthy-eating.

Weigh in on Thanksgiving

Check out the new survey on the WFPB blog!

Thanksgiving Twist

With Thanksgiving coming upon us, you'll want to check out Whole Food's website for alternative recipes. In my family, I know I can't convince people to forego turkey; my husband can't wait to have turkey! There would be a revolt if I even mentioned it, and I'm not hosting so I can't impose that on other people anyway.

I am looking around for good harvest recipes so I can bring some different dishes. I know I don't want to end my Thanksgiving day with my pants unbuttoned because I'm so full, but I now some people are probably looking forward to that experience.

I have found some great recipes at the Whole Food's site that I'm going to try, such as the Lentil Loaf. I recently made Quinoa Cakes, and they were delish! I shared them with a friend  and she loved them (right Julie? -chime in!). These recipes are both reminiscent of stuffing, and I'm still on the hunt for a good veggie dish to bring as well. Another great site is the 21-Day Vegan Kickstart, by PCRM.

So, as you plan for Thanksgiving, take  a baby step. Think: whole foods, plant-based, nutrient rich, healthy fat. Add one dish that is an alternative to your traditional meal. Why not try a low-fat version of sweet potatoes, for example. Sweet potatoes are so good for you, but we generally slather them with butter and marshmellows.

The baby step for this week is try a new Thanksgiving dish and share your experience here. What are you planning on making?

Healthy Oils: Omega-3s

The style of this post is different. I'm shifting modes from stories about experiences with Whole Foods, Plant-Based (WFPB) eating with kids to a little education. Why? I firmly believe you have to know why to change in order to change. That change will then impact your entire family.

Omega-3s
Our topic for today is omega-3s. We've all probably heard about these "good" fatty acids that need to be part of our diet, but how does this work?

The first thing to know is that omega-6s, the "bad" fatty acids, compete with omega-3s, "making them less available to your body. The ideal dietary ratio of omega-6s to omega-3s is about two to one, but people eating the standard American diet today typically have a ratio of more like fifteen to one."

Benefits
Wow. There are so many benefits of omega-3s, and we'll review just a few: "They have been shown to:

• reverse heart disease
• boost immune function
• fight degenerative disease
• enhance fertility
• improve mental health
• promote healthy skin

An adequate supply makes you:

• less vulnerable to inflammatory and autoimmune diseases
• less likely to have asthmas
• less prone to many mental and emotional disorders, including depression and Alzheimer's"

Good sources of omega-3s include flaxseed and flax oil, fatty wild fish like salmon, herring, mackarel, and sardines. Lesser amounts are found in walnuts, hemp seeds, leafy greens and canola and soy oil.

Flaxseed
Flaxseeds prove to be the best choice because they contain "lignans that lower cholesterol, reduce the risk of heart disease, and lower the risk of breast cancer, colon cancer, and prostate cancer." And flaxseeds "contain none of the pollutants and heavy metals ... that are increasingly common in today's fish."

So, what should a responsible parent do? In our family, we buy ground flaxseed and I freeze it. It must be kept cold to stay fresh. I put smaller amounts in a shaker (kept in the fridge) and we "shake" the flaxseed on everything. My kids think it takes like nothing, and they don't mind putting it on PB&J, in soups, etc. However, I think it has a mild nutty flavor. This is one easy thing you can do this week to improve your health and your family's.

Take Action
But how do you keep those omega-6s down? You won't like this answer. John Robbins, the author I've been quoting here, recommends three steps:

• Get most of your fat from whole plant foods (are you surprised???) such as nuts, seeds, and avacados.
• Use extra-virgin olive oil or canola oil rather than oils high in omega-6s such as sunflower, safflore or corn oil. (Start checking your labels! You'll be surprised at how many foods contain these oils.)
• Limit your consumption of processed and fried foods, and avoid anything even partially hydrogenated, for these are often high-omega-6 oils (see a previous post).

Baby Steps
know, you probably groaned at the last one especially. Remember: baby steps. Instead of immediately banning all fried foods, instead of the fries with your burger, get a salad next time. Encourage your kids to get a side of veggies. Share a side of fries and have everyone get a veggie side. Remember, you are transitioning. It's not a race. This is for the long term.

Break out some flaxseed and try it with some of your lunches. Or, put it on the dinner table and require everyone to at least sprinkle a little bit on their food. Any change is a good step toward WFPB success. Share your stories! We want to hear about your successes and failures.

(All quotes from John Robbins "Healthy at 100," also author of "Diet for a New America.")

Snacks

Today's post focuses on healthy snacks. Unless you offer healthy options, kids inevitably choose their favorite standby.

Our girls love french fries. Their mom loves french fries. On the rare occasion, we treat ourselves to fast food fries; however, it is really possible to enjoy these on a regular basis, if I make them at home.

After school today, I was chopping potatoes for a soup. I had about half a potato leftover and decided to slice it into little rounds and pop them into the toaster oven for an after-school snack.

As soon as the girls entered the house, they could smell the potatoes roasting. It was a fun treat, and the possibilities are endless here: rounds, matchsticks, chunky fries, julienne, etc.



One thing that is tricky about making these fries is cutting all of the shapes the same width and depth. Otherwise, the cook at different speeds. Our girls don't like brown spots on their fries (which is, to me, the best part when it really gets toasted). A friend, and chef, recently gave me this tip for even cooking: put the slices or fries on a plate and zap them in the microwave for a minute to get them started. Then, pop them in the oven. Lightly salt when done.

Best french fry practices:

• Use either a basic Idaho potato or try sweet potatoes!

• Use a spray oil with your pan, or you'll be scraping off the potatoes, trying to salvage precious bites.

• Preheat your oven at 425, and time your potatoes. The thicker the slice, the longer they'll need to bake.

• And, please, DO NOT fry these. They are healthy BECAUSE you are baking them and not dipping them in oil. 

Don't forget to make it fun. Let your kids help if they want to. The more we bake and cook here, the more interested Lourdes and Nelia seem in eating the food. I'm teaching Lourdes to follow a recipe on her own right now, and it's so much fun. Or simply let them pig out on the fries. We serve ours with organic ketchup from Trader Joe's that contains "organic tomato purée, organic sugar, organic white vinegar, salt, organic onion powder, organic spieces." It contains no partially hydrogenated soybean oil.

Enjoy! Share what new snack you try in your house.

Sugar

I’ve been wanting to give my daughters a chance to guest-blog here; Nelia is game (post will be forthcoming), Lourdes is not. She did, however, give me permission to share one of her recent revelations concerning sugar. I was such a proud WFPB-Mama that day.

We were sitting around the dinner table, tummies full from wholesome whole grains and vegetables, talking about making healthy choices. Then, Lourdes says, “Mom, you know, whenever I eat sugar now my tongue feels funny.” I could hear the lightbulb click on in her head.

Why is that? Well, sugar and white carbs create a cycle of addiction in your body. Sugar, for example, rushes through the digestive process, much like a race car, spiking blood sugar and reaching the finish line before you’ve taken your last bite (this is my rough translation of what happens). Then, you quickly find yourself hungry again. This is why whole grains are better; they act more like a turtle on a racetrack. 

I’ve seen evidence of the race car in our girls. I would inevitably find them eating out of a cracker box in the family room, happily entranced in front of the TV. Soon, the box would be empty. A short time later, they wander into the kitchen claiming hunger. What? You just ate a box of crackers! 

(Nelia and her cousin, Serena, preparing to indulge in a baked good, loaded with sugar, at a really great bakery in Queens, NY.)

This was the simple carbs cycle working at its best. I’ve already shared our Outback experience and my Blizzard addiction. Yesterday, I had lunch with my dad at a Chinese buffet, his favorite. I tried to make good choices: sushi, noodles and veggies, all of which tasted really good. But I could feel a layer of sodium just covering my mouth and insides. My mouth was extremely dry the rest of the day. When I got home, I immediately downed 32 oz of water and had an apple. Sometimes it’s worth it; sometimes it’s not. But I wouldn’t trade a lunch with my dad for anything. Next time, I might just have the sushi without any soy sauce and skip the noodles and veggies.

That’s what the learning process is all about. If my children can have epiphanies about how food is working, they will (eventually) begin to make healthy choices on their own, and when I’m not in the picture (like at school or a friend’s house).

David Zinczenko, from Men’s Health and coauthor of the books “Eat This, Not That,” wrote an article recently entitled “15 Shocking Food Industry Secrets.” He offers interesting insight into healthy foods, as well as the sugar-addiction phenomenon. Check out his article, and, whether you think there’s a conspiracy on the part of the food companies or not, consider what you can use from his list to make healthier choices for you and your family.

Leafy Greens...You Know You Want to Read This Post!

If you watch TV, read the news or access information from the internet in any fashion, then you've probably heard about the benefits of leafy greens. This sounds interesting, but what exactly are leafy greens? Do you currently eat any? Spinach counts. But you might think leafy greens is part of the lettuce family.

Not exactly, although eating different lettuces is a good thing. Leafy greens include things like Swiss Chard, Spinach Beet, Collard Greens, Kale and Bok Choy. What? Don't be intimidated by these names. They don't quite capture the heart like the names of some desserts, do they? My personal favorite: Sweet Chocolate Bread Pudding. Ahhh. They are worth getting to know, however.

Why is that? Well, leafy greens contain valuable phytochemicals that are like cancer-fighting ninjas. They play "a crucial role in fighting disease by stimulating the body's enzymes defenses against cancer-inducing substances" (The Cook's Guide to Healthy Whole Foods).  It's believed that a diet high in leafy greens (as well as cruciferous veggies) may halve the risks of certain cancers. Meet your new best friends.

Tonight, as I write this blog post, I am steaming Collard Greens. I bought a bag of them at the store; it comes one size: 32 oz of Collard Greens! This doesn't intimidate me. I'm going to walk you through my process of preparing and storing Collard Greens. Maybe you'll be brave enough to try it.






 



First, I steam the greens in about four batches, due to the size of my pan.









Then, I let them cool in the sink in a collander. My bag of greens was already chopped up, but I still have to pick through them after they are cooked and rip out the "rib" that is the middle of the leaf.  You can safely eat this part, but it is very tough and probably isn't a wise choice for newbies -- or kids.

The leftover water at the bottom of my steaming pot will be used to water plants, after it cools off of course. They will love the nutrient rich liquid. It's their only treat from me, really, as I forget to water them on a regular basis. 

Then, I put the greens in ziploc snack baggies, freeze most and put a few baggies in the fridge. I now have steamed greens that I can add to any soup or sandwich, and I won't have to steam greens again for a while. I often have a baked sweet potato, with greens and beans on top. It's actually really good. I swear!

All the while, I am smelling the aroma of this really wonderful chili cooking in my big soup pot. I'll freeze at least half of this. First time making this recipe; I didn't know it would make so much. Who would complain about having extra chili? My husband will eat this all week long. The kids will probably complain about the food being mixed together, but we'll trudge through. (Recipe from The Engine 2 Diet book.)





I wanted to give you an idea, also, of the portion sizes I give our daughters. Whole Foods are very filling, especially beans and whole grains. Here's a pic of their two bowls:

This is one ladle full. We'll also eat a fresh, whole grain bread from the infamous breadmaker with this. One of the benefits of a whole foods diet is that you are consuming calories that count. They are not empty calories, like chips for example, that are extremely palatable but don't fill you up or provide any valuable nutrients. If the girls like it, they might eat more, but this should hold them until the bedtime snack.

I'm awaiting stories of how you incorporate leafy greens into your diet. No step is too small. Don't despise small beginnings. That's my motto lately.