Try Vegan Challenge Recap

Earlier this month, I posted about the Try Vegan Challenge from Food & Nutrition Magazine, declaring that I would "go vegan" for a week in an effort to show that a completely plant-based diet is not only healthy, animal-friendly and environmentally sustainable...but it can be tasty too!

My goal was to follow a completely vegan diet for 7 days, although the challenge only technically asked for 5 days and allowed room for slip-ups.  Spoiler alert:  I didn't make it 7 days and I cheated on Day 1!

As I mentioned, I normally follow a vegetarian diet and my main meals are plant-based with dairy and eggs complimenting the meals or serving as snacks.  Therefore, I didn't think I'd have too much trouble making the transition from vegetarian to vegan.  It's part of both my personality and my job to be a planner, so I made sure to meal plan and set myself up for success in this challenge.  My main concern during meal planning were snacks.  Some examples of my typical snacks are Greek yogurt, hard-boiled eggs, string cheese and cottage cheese.  None of which are vegan!  So I substituted with things like pita chips & hummus, fresh fruit, sandwich thins & nut butter, and trailmix. 

Rather than post my food logs from the 5 day period, I figured it'd be easier to focus on my struggles and victories with the vegan diet. 

Struggles:
1.  Birthday cake.  I made the mistake of starting this challenge the day after my birthday, when all my coworkers wanted to celebrate with delicious (non-vegan) chocolate ganache cake.  I didn't even make it 24 hours before my first slip-up!



Not-so-vegan birthday cake.



2. I missed my yogurt.  I'm a big fan of Greek yogurt.  I enjoy it on a daily basis and at all times of the day...at breakfast, snack time and even as a subsitute for sour cream in my meals!  It's absence was really noticeable and probably my biggest struggle!

3. Take-out with friends.  One night, I had Southern friends visiting, and they really wanted good ole New York pizza!  This was my second (and only other) slip-up.  Another night was sushi take-out with a girlfriend, and although I didn't have much trouble finding myself a vegan meal, I really wanted salmon or tuna!   And I had to be very careful when it came to ordering/sharing appetizers!  When following any kind of restrictive diet, you have to make sure to ask a lot of questions when dining out or ordering in.  Always check what ingredients are in things like batters, sauces and condiments.

Veggie roll + edamame!

Victories:

1. Focus on real, whole foods.  This is my aim anyway, but cutting out dairy and eggs forced me to be creative and make smart choices to get adequate calories and protein.  A lot of newbie vegans struggle with what to eat and end up eating a lot of processed "meat substitute" products, which negates any effort to consume a healthier diet.  [When in doubt, consult a Registered Dietitian to develop a vegan/vegetarian/flexitarian/whatever meal plan to make sure you're getting adequate nutrients!]

2. Increased intake of fruits, veggies and healthy fats!  Although my meals looked fairly similar each day, I definitely noticed a boost in my normal intake of fresh fruits and vegetables.  My bag of food for work (pictures below) always included things like pears, fresh strawberries, brussels sprouts, carrots and hummus, nut butters and avocado.

 

Overall, this was a very interesting challenge!  Even though I'm a Registered Dietitian and long-time vegetarian, I still was able to learn a lot from the experience.  I obviously have a lot of practice with reading food labels, but this experiment sharpened those skills.  I also had to get creative and develop strategies to overcome obstacles that I'm sure a lot of people face when converting to a vegan diet, which will ultimately make me a better practitioner! 

And on a personal note, I learned I'm not interested in becoming 100% vegan myself! At least not at this time!  :) 

Tell me...are you interested in becoming vegan? Vegetarian? What do you think you'd miss the most?

Try Vegan Challenge

Lindsay (Lean Green Bean) recently wrote a post on why she doesn't label the way she eats.  As a fellow RD and someone who loves food, I totally related to this post.  Everyone is constantly searching for the "best" diet, when in reality, the "best" diet is whatever works for YOU.  It doesn't really matter if you're paleo, carnivore, vegan, gluten free, etc. unless it is in line with your personal goals/beliefs and helps you live a healthy and happy life!

If I had to put a label on my own diet, I'm a "pescetarian".  What does that even mean, you ask?  Well I haven't eaten meat for almost 3 years now.  I occasionally eat seafood and fish.  I eat eggs.  I eat dairy and use butter.  But I loathe having to clarify my diet that way.  Yet vegetarians are always questioned on their intake and their motivations.

"Why do you not eat meat?"  (Why DO you?)
"You're just one person, are you really going to make a difference?" (I hope so!)
"How do you get your protein?" (Let me worry about that!)

One of my vegetarian lunch specialties

When you hear (or see) that someone DOES eat meat, the next step isn't to rapid-fire question them on specifically what types or cuts of meat they eat.  So why do vegetarian-style eaters face this?  For this reason (and a few others) I try not to discuss my own diet all that often.  As a dietitian, you can imagine this is difficult.  But food is such a sensitive and personal subject.  I don't like having to justify my choices and definitely don't want to push my beliefs on anyone else.   I'm in this field because I love food.  And I understand that most other people do too.  I don't care what your "diet" is, I just love helping others enjoy food while living a healthy life.

With all that being said, I do believe meat, seafood and dairy can all fit into a healthy lifestyle.  I believe some choices are better than others when it comes to meat and dairy.  Most importantly, I also firmly believe that it is possible to meet all of your nutritional needs on a diet that eliminates any or all animal products, if you so choose!

The vegan and vegetarian lifestyle is gaining interest and growing in popularity, especially as more information about our food industry becomes available to the public.  Vegan diets promote compassion for animals and are environmentally friendly.

As for me, I'm not sure I'm ready to give up my beloved Greek yogurt or post-run chocolate milk just yet.  But my interest was piqued (who knew it wasn't peaked?) when I read about a "Try Vegan" Challenge in Food & Nutrition Magazine, a publication of the Academy of Nutrition and Dietetics.  The contest itself is only open to Academy members, but I'd like to challenge my readers too!  F&N Magazine is asking nutrition professionals to document their effort in trying a vegan diet for 5 days (with a chance to win a Vitamix!).

Although this challenge is for 5 days, anytime in the month of May, I'm actually going to try to "go vegan" for a full week, starting Tuesday May 7th.  I'll be tweeting and posting about the challenge and I invite you to join me!  Will you TRY VEGAN for 5 (or 7 if you're brave) days?!

TELL ME...Do you put a label on your diet?  Are you interested in adopting a vegan diet? Or do you want to stick to your carnivorous ways?  Feel free to ask me questions and update me if you're giving it a shot!

Fit Food Friday: Salmon

Happy Friday!  I'm actually busy soaking up the beautiful weather in Florida and getting ready to #RunDisney tomorrow, but don't worry...I prescheduled a Fit Food Friday for you.  Today we're talking about salmon!  This fatty fish is not only a great source of protein, but it is packed with heart healthy omega-3 fats and other vitamins and minerals.  So we know it's a generally healthy food for us to eat, but how can it improve performance and recovery?

As I mentioned, salmon is a great source of protein, containing about 22 grams in a 3oz portion.  We know that protein helps rebuild and repair muscle tissue that is broken down during exercise, thus making salmon a great post-workout food for runners and athletes.  Emerging research also shows that the small protein molecules (peptides) found in salmon support cartilage and promote joint health.  Great news for those of us out there pounding the pavement!

Probably the most well-known health benefits of salmon is it's high omega-3 content.  One serving of salmon can contain up to 2 grams of omega-3 fat in the forms of both EPA and DHA.  These healthy fats work to decrease inflammation and boost the immune system to ward off disease.  Less inflammation and healthy immunes systems equal faster recovery times and less sickness!  Omega-3 intake is also linked to lower rates of depression and improved mood and cognition.  But most of us already get those benefits from our "runner's high", right?!

Salmon is also a "fit food" because it is an excellent food source of Vitamin D, containing almost 300% of the Daily Value.  As I mentioned when discussing chocolate milk, runners are often lacking in our Vitamin D intake which is so essential to bone health and immunity. 

So how can you incorporate more salmon into your diet?  While a salmon filet dinner (balanced with vegetables and a carbohydrate of course) sounds both delicious and nutritious, there's no need to hit the fish market a few times a week.  You can get all the health benefits to boost your fitness by using canned salmon!  It's a quick and easy addition to sandwiches, salads or pasta dishes.  An added bonus to canned versions is that many of them contain small edible bones, which boosts the calcium content of the fish as well!  Try adding salmon to your meal mix just a few times a week!  Side note: Choose wild salmon over farmed for lower contamination risks for mercury and pesticides/pollutants.

Wishing you all a magical day from WDW! Stay tuned next week for another "Fit Food Friday"!

NYC Vegetarian Food Festival 2012

On Saturday, I went to the NYC Vegetarian Food Festival.  I had heard last year was very popular, so I purchased a Living Social deal for VIP guaranteed entry.  As it turns out, this really means a guaranteed 45 minute wait in line in the pouring rain. 

This was the VIP line.  There was a separate super-long line for general admission.  I feel bad for anyone on that line...I doubt they even got in at all!

Of course, just as the rain started clearing up, I made it inside! There were a ton of vendors...lots of well-known vegetarian and vegan brands and some newer up-and-coming products! I sample almost everything, just to share with you all! I'm tellin ya, it was tough work! 

First, I started with a sandwich made with "deli meats" from Yves Veggie Cuisine.  I believe it had "salami", "ham" and "turkey".  It tasted pretty good, but I personally am not into the fake meat products and don't plan on buying them anytime soon.

Of course there were a lot of animal rights groups and animal sanctuary tables throughout the venue.  I do have opinions on animal rights (especially in the U.S. food industry) and it is a big part of why I am a vegetarian, but for the purposes of this blog I won't go into that. 

Let's just focus on food!  Next, I came across the Cedar's display.  I love all things hummus, so of course I grabbed samples of their hummus dip and hummus chips.  Yum.

Next I stopped at "The Regal Vegan" to try their Faux Gras, a toasted walnut lentil pate.  Let me tell you, it was delicious.  As far as nutrition, it is only 50 calories per serving with lots of protein, fiber and healthy fats.   It's a little bit pricey at $7.99 for the 8oz. tub, but I'd argue it's worth it.

And for dessert, Sweet & Sara Vegan Marshmallows! And by marshmallows, I mean Rocky Road brownies, Smores, Peanut Butter Smores and Rice Krispie treats! Dangerously delicious.

yum.

Since I was already starting to fill up on vegetarian and vegan snacks, I was excited to come across Wired Up Creations. A friend of mine had been given one of these bracelets made of beets, and I have been longing for one ever since.  My pictures definitely don't do them justice, but the jewelry is so cool and completely vegan.  

The bracelets are a little too pricey for my dietetic intern budget, so I just bought a ring! It's made from dragon fruit and it super colorful and fun!

As if I wasn't already enjoying myself, I came to the Peanut Butter & Co. table next.  As you know, I love peanut butter.  It's my Achilles Heel.  Peanut Butter & Co. has a huge variety of flavors, including Dark Chocolate, Cinnamon Raisin and Honey.  They recently put out a new flavor called "The Heat is On", which contains chili powder, cayenne peppers and paprika.  I had to try this! I was pleasantly surprised.  This would be really good with veggies, pretzels or crackers as a snack.  I definitely recommend at least trying it!

Thanks for the PB samples, monkey man!

Oh and I picked up this little treasure.  It's like it was made for me!

I also sampled and really enjoyed the products from the Saratoga Peanut Butter Company.  I particularly liked "The Trifecta" which was a chocolate almond butter with dried cherries.  Yum!

A few other things I really liked:

Simply7 Lentil and Hummus Chips:

TheSimplyBar, which I don't have pictures of.  They're made with 9 or less ingredients and offer 16g of protein and <3g of fat per bar.  I tried the Peanut Butter Chocolate (duh!) and it was a little dry but tasted good.

Honest Tea.  These guys are pretty well known, and have a really great line of products if you're looking for something tasty and a little bit sweet.  I usually stick to water, but I really enjoyed the new Pomegranate Blue Honest Ade. 

Let me finish with the one thing I really disliked.  Tumeric drinks from Tumeric-The Elixir of Life.  Tumeric is a spice commonly used in Indian foods.  It's also what gives our mustard that bright yellow color.  There is a lot of research has focused on curcumin, the active ingredient in tumeric and its anti-inflammatory properties. 

Ick.

I don't discredit the idea that tumeric (and many other herbs and spices) may have health benefits. But this particular drink was disgusting and I would not pay $5 per 12-oz bottle. Why not just eat a well balanced diet including herbs and spices to taste!

No, thank you.

I also sat in on a few of the speakers, including Brendan Brazier, a vegan triathlete and author of Thrive. 

He was a good speaker, but I have to be honest...I get very frustrated listening to people speak about nutrition if they are not a Registered Dietitian or have some credential/degree in a nutrition-related field.  He can absolutely share his extensive experience in fueling and eating as a vegan triathlete, and I'm sure he has gained plenty of insight over the years.  However, I don't feel it is appropriate for him to be giving advice or recommendations, especially if it is not evidence-based information.  For anyone reading out there,  I encourage you to always take nutritional advice with a grain of salt [ ;)] and to look for the source of the information.  Remember, Registered Dietitians are the experts.

Enough about the speakers. This post is getting ridiculously long! 

All in all, I had a great day and tried out a lot of new vegetarian/vegan food products! Do you have any favorite products you swear by?

Quinoa: The Great "Grain"

Quinoa: an ancient "grain" that is actually a seed.  Not only is it high in protein, but it is a complete protein, which means it contains all 9 of the essential amino acids.  This is not common in plant-based foods, so quinoa is a great option for vegans or vegetarians concerned about their protein intake! (One cup of quinoa contains 8g of protein)

I personally LOVE quinoa and use it often.  I describe it as a small, fluffy grain that is also crunchy and nutty in flavor.  It's super easy to cook with, preparing 1 part quinoa with 2 parts liquid and boiling for about 15 minutes.

I usually buy Ancient Harvest Quinoa (picture above...usually about $4.99 a box, 8 servings).  I recently came across these packets of Roland Quinoa in the store (below...2 for $5, 3 servings per bag).  They come in different flavored mixes, including Roasted Garlic, Garden Vegetable, Black Bean, Toasted Sesame Ginger, and Mediterranean.  I figured I'd try them out, and bought Black Bean and Mediterranean.  

I cooked the Mediterranean packet, and added a bunch of sauteed spinach and a little feta cheese to complete my meal.  

It was super easy to cook and I'd recommend these flavor packets to others, but I probably won't use them again.  For me, the added seasonings and flavor was too salty.  One serving contains 270mg of sodium, which isn't SO bad, but I prefer to make plain quinoa and add my own seasonings.  I don't cook with salt or use table salt on my food, so my palate is very sensitive to it.  

Either way, quinoa is delicious and definitely packs a big nutritional punch! It can be cooked as an alternative to couscous or rice, prepared as a breakfast dish or even ground down to flour for use in baking.

Happy Vegetarian Day!

Good morning! Today is World Vegetarian Day, the kickoff to Vegetarian Awareness Month.  As I do everyday, I'll be celebrating with another meatless day! 

Eating a vegetarian diet can reduce risks of heart disease, stroke and cancers.  A plant-based diet also helps the fight for animals suffering and being slaughtered in factory-farms.  The American Journal of Clinical Nutrition reviewed several studies that examined the health benefits of vegetarian diets.  (Read this review here!) In short, they concluded there is significant evidence of vegetarian diets leading to lower risk of coronary heart disease.  This is likely due to lower incidence of obesity, diabetes and hypertension (all risk factors for heart disease). 

So what can you do to celebrate World Vegetarian Day (or month)!?

• Eat meat-free today, or all month! :)
• Host a vegetarian potluck meal with your friends/family
• Try this yummy vegetarian chili from Cooking Light
• Visit a vegetarian restaurant or try meatless options at your favorite restaurants
• Visit http://www.vegguide.org/ to find vegetarian restaurants near you!
• Swap meat for "fake" meat products (Morningstar Farms, Dr. Praeger's, Garden Burger)
• Encourage others to go meatless for the day!

Meatless Monday: Ratatouille!

By now I'm sure you've heard of "Meatless Mondays", based on the premise of improving health by picking one day a week (doesn't have to be Monday!) to go vegetarian.  Choosing to go meatless will cut back on calories, fat and cholesterol intake, while allowing you to think outside the box as far as meals go! I have been following a vegetarian diet for about six months now, so I go meatless at all meals, but I am definitely always looking for new recipes to keep my tastebuds happy!  I came across this recipe for Ratatouille on the Rachael Ray wesbite and decided to make it for my "Meatless Monday" meal! Enjoy! :)





Vegetarianism

People choose to become vegetarian for a variety of reasons including animal rights, dislike of meat, health, ecological, and religious beliefs.  Whether or not you're looking to be a vegetarian, going meatless a few days a week is a delicious and healthy way to cut calories and decrease dietary fat intake!

Vegetarian diets are simply plant-based and focus on fruits, vegetables, whole grains, beans, nuts and seeds.  However, the term "vegetarian" can mean different things to different people, so here are some common types defined:

Lacto-vegetarian: Includes dairy but no eggs
Lacto-ovo vegetarian: Includes dairy and eggs
Pescatarian: Includes fish and seafood
Vegan: No meat or animal products at all (including dairy)
Flexitarian: Includes meat/dairy on rare occasions or in small amounts

Critics of vegetarianism often argue that the diets lack protein, B vitamins, calcium (if vegan)iron, magnesium and zinc.  In agreeance with the position of the American Dietetic Association, it is entirely possible to meet your needs of all vitamins and minerals while following a vegetarian diet. 

Here are some great vegetarian foods to consume in order to get all the essential nutrients:

• Tofu
• Beans (kidney, garbanzo, black beans, navy, white, etc)
• Lentils
• Nuts
• Seeds
• Tempeh
• Bulgur
• Whole Grains (quinoa, wheatberries, brown rice, whole-wheat pasta)
• Vegetables (broccoli, spinach, kale, collard greens, etc)

Click here for some great recipes for vegetarian meals and side dishes! Happy eating! :)