Thriving on a Plant Based Diet

It is quite possible to gain extreme  health benefits on a plant based diet. You can attain not only your fitness goals but your health and your weight goals as well. Long gone are the days that we need meat and dairy to get that lean physique. A low carbohydrate diet is not the answer either – your body need carbs in all it’s forms (except refined ones of course!) along with good quality essential fats and protein! Whole grains, fruits, vegetables, legumes, nuts, seeds and sprouts are the way to go. Not only do our bodies assimilate the nutrients from plants much quicker, but they are much easier to digest – leaving you feeling great with exuberant amounts of energy and attaining all of your health and fitness goals.

There are many health gurus and products that have dedicated their effort to prove the benefit of plant based foods on your health and fitness goals. There are now world renown athletes that consume these diet and thrive! Brendon Brazier for example,  the man behind the Vega product line – not only stands as an example of a triathlete that has attained extreme gains in his fitness through a vegan diet, but has also provided the world information, supplements, protein powders and food bars to help others get there.

Other products that support this is my latest found love – Sun Warrior Protein - which has happily been in my life now for over a year. I can’t even begin to tell you how great I feel on this product. The raw fermented brown rice protein that sun warrior provides my cells – is like nothing else. It gives me energy before a workout, replenishes me after a workout and provides me with balanced smoothie and a whopping 15 grams of protein per serving (which is the perfect amount – in addition to the other goodies in my smoothie!).

It may not be enough for me to say it myself, you may have to pick up a book (The China Study, Thrive (Fitness), Food Matters, In Defense of Food, Green for Life , Superfoods) to believe me, but plant based foods will help you reach your fitness and health goals – I promise. And as I said you will not only feel great, but you will look great and you will only want to do great things!

To learn in person from me or learn how to make some super delicious high plant protein, complex carbohydrate and healthy essential fat recipes – then join my Fit and Fabulous class on April 14th!

Here is how you can start to Thrive on plant based foods: ( just add one or more of these foods into your diet and you are on your way!)

1. Coconut water -replenishes your cells and your energy before of after a workout

2. Hemp seeds – will give your salad a protein boost with high quality essential fatty acids – while giving it a nutty kick

3. Quinoa (and other gluten free whole grains) – are easy to digest forms of complex carbohydrates that will give you long lasting energy

4. Almond butter – will give your body protein, calcium and healthy fat to keep your bones and muscles strong

5. Kale and other leafy greens – provides magnesium and chlorophyll to cleanses your blood and invigorate your cells

6. Avocado – gives your body essential fatty acids while nourishing your nerves and your skin

and don’t forget to use a variety of SUPERFOODS like goji berries, cacao, maca, mesquite, bee pollan and spirulina – full of  protein and essential vitamins and minerals!

Please share with others how you thrive on plant foods or how you fuel your body pre/post workout! We all want to hear!

Carob Fig Frozen Fudge

these are high in plant protein, rich in calcium and make a perfect pre or post workout snack!

1 cup figs, soaked

1 ½ cups filtered water

1 tablespoon pure vanilla

1 ½ cups almond butter

1 ½ cups raw carob powder

½ cup hemp seeds

1. Place the figs in a bowl and cover with water and soak for about an hour, until soft. Drain reserving liquid.
2. In a blender, blend the figs, and vanilla until smooth, slowly adding soaking water as needed to form a creamy consistency.
3. Transfer the fig mixture into a large bowl, add the nut butter, and stir to combine.
4. In a separate bowl, mix the carob and hempseeds.
5. Gradually add the dry carob mixture into the wet fig mixture. Stir well. Press evenly into a 10 by 18 inch brownie pan, 1 inch thick, and freeze until firm (about 3 hours).
6. To serve, cut into 1 inch squares.

Super-Packed & Ready to Go (Canada!)

As you can see by my jam-packed bag full of goodies – I am headed on a trip. I am going to the Vancouver Olympics YAY. By the looks of my bag – you may wonder why I am so overly prepared. If you don’t know this about me already – I don’t take any chances. I make sure that food is of #1 priority – even when I am on Vacation. I am sure there will be some delicious things to enjoy in the Whistler village, but you really never know. In a previous post that I wrote “On the Fly” I talked about the problems associated with not traveling with enough food or being prepared – especially when you get stuck in an airport for 8 hours! But this time my food needs to cover me for more than a week  to keep me nourished and satisfied. Not only is it going to be busy and bustling in the village – but if my memory is correct (when I was there 3 years ago) – there was many a bar and pub in the village and not so many yummy spots for me to eat.  Of course I will make do with the grocery store there and some of the meals that will be enjoyed out (choosing salads, steamed veggies and whole grains where I can) but the rest of my meals and snacks need to be covered (thank goodness we are staying in a place where I can cook). I will not settle on “food on the go”, pizza, wings, burgers – these are main staples that will be easily and widely available. Instead I will have brown rice pasta, quinoa and lentils  to cook up and greens powder, goji berries and cacao in my pockets to keep me fueled throughout the day while I cheer our teams on!

But it does make me wonder… the Olympics portray the most amazing athletes and physical bodies the world has ever seen – and why certain chain companies and poor quality foods (not mentioning any names) are the major sponsors and endorsers to represent fitness, health and performance – drives me nuts! There is so much more to comment on this – but I will keep my cool for now.

But on the flip side….

If only Olympic athletes were on a super-food and plant based diet and these were the foods that were advertised and supported by the media, then others like me would be on cloud nine. When will the day come that we will see a commercial with an athlete biting into a Vega bar or downing a Sun Warrior Shake ? I would be that much more proud of our Canadian Olympic Athletes. But for now I will just focus on myself and make sure that my own health and nutrition is taken care of – and hope for the best in the future! One day – and hopefully soon the world will start to see the wonders of these foods and the incredible impact they have on the human body – whether it is for athletic performance or just day to day vigor – yummy, organic, plant based foods are super-packed full of nutrition and keep you going!

Marni’s Checklist

- Packets of Vega and Sun Warrior protein powder to make yummy goodness throughout the day!

- Homemade Granola

- Rolled Oats – for porridge

- Brown Rice Pasta

- Quinoa

- Organic Dark Chocolate

- Spelt Flatbread

- Rice Cakes

- Almond Butter

- Raw Crackers and Kale Chips

- Mac and Chreese ( just in case !)

- Rice Milk

- Sprouted Lentils and Brown Rice

- Organic Food Bars/Lara Bars/Goji Berries/Cacao/Acai/Hempseeds

- Herbal Teas

I think there is more floating around in there somewhere

I would love for you to share your thoughts, leave a comment, post on twitter – whatever you can do to show your support and let me know that you:

Love super-powered plant based foods?

Travel with food and what  you pack?

Agree that Athletes should eat super-foods?

Or anything else that you want to share!

Preventing with Plants

Last week I held a workshop in conjunction with the Holistic cooking Academy. The topic and premise was focused on meal planning for Cancer. Whether you are a cancer survivor or preventing and living each day to it’s full health potential -  I discussed the importance and essentials of a plant based diet. There is no better way to attain optimal health than through a plant based diet. Within this very specific yet broad topic there was so much to discuss. But I had to limit myself as this workshop could of gone on for hours. Instead it was a 4 hour class which comprised of a  two hour discussion of some of the vital nutrients for cancer and then went on to a hands on cooking class in the kitchen. We made some incredible and tasty recipes!

There are many different dietary approaches when it comes to Cancer and when it comes to any kind of healing for that matter.

Here are some of the possible dietary approaches:

• vegetarian/vegan
• superfoods/raw foods (sprouting, smoothies, etc.)
• macrobiotic diet
• organic whole foods / balanced proteins, carbs, fats

Here are the FOOD GROUPS for Optimal Health:

1) Vegetables

With a strong emphasis on veggies… ideally 50 % of your meals should come from vegetables. Leafy greens are amongst the most important and are often neglected (Kale, spinach, swiss chard, collards, bok choy and the list goes on). Let’s not forget about sea vegetables either – this includes Arame, Dulse, Nori, Kombu and Wakame. They are especially beneficial in preventing breast cancer. Almost all vegetables can be eaten raw or lightly steamed.

2) Fruits

Fruit is best eaten between meals or at least 1/2 hour before other foods. It is also best to eat fruit in season rather than stored, bottled or frozen.

3) Legumes (beans, lentils, split peas…)

Excellent source of protein, carbohydrates, dietary fiber and many important nutrients. Approximately 15% of your meals should come from this category.

4) Whole Grains

This includes the whole grain and preferably gluten free grains such as quinoa, amaranth, millet, brown rice, wild rice and limited amounts of spelt, kamut, barley, oats and rye. Grains should comprise of a good part of a balanced diet as whole grains are high in fiber, complex carbohydrates and B vitamins. Whole grains provide long lasting energy and are critical nerve conduction. Try to limit/avoid refined and processed flours and flour containing products – they are high in sugar and stripped of their essential nutrients.

5) Animal protein

Best avoided, but this is not the case for everyone. So if you feel you must consume meat, limit it to wild-caught fish, naturally raised organic poultry, and small amounts of organic, pasture-fed beef. Dairy is mucus forming, and is best avoided. Good quality kefir, sheep’s milk or organic dairy is an exception, and can be consumed in moderation.

6) Soy

Fermented soy products (tempeh, miso, tamari) and edamame (young soy beans) are beneficial. Tofu and other processed soy products (milk, cheese, ice cream, soy protein) should be avoided. These foods have been considered healthy meat and dairy alternatives for a long time, however recent research shows that they are poorly digested and may even inhibit proper protein digestion.

7) Nuts and seeds

Up to 5% of your meals should come from this category. Nuts and seeds are high in protein and healthy fats, and they supply various vitamins and minerals as well. Soaking and dehydrating will make nuts more easily digestible. Enjoy things such as almonds, walnuts, pumpkin, sunflower, hemp, chia and flax seeds!

Oils

Use good quality oils in moderation (cold pressed, extra virgin). For light cooking olive oil is the best, for higher temperatures use coconut or grape seed oil. Hemp, walnut, and flax oil are great for salads – never heat these oils. You can also add them to smoothies, but make sure you just mix them in with a spoon at the end, and do not blend.

Avoid all hydrogenated and processed forms of oils (ie. margarine).

9) Sweeteners

Refined sugar feeds cancer cells. Artificial sugar substitutes are linked to cancer as well. Honey (raw) and pure maple syrup are great in moderation.

10) Additional Items (condiments, herbs, spices)

Apple cider vinegar, lemon juice, carob powder, dark chocolate, unsulphured dried fruits, miso, herbs, spices, sea vegetables

Lots of herbs also have potent anti-cancer properties. (turmeric, ginger, garlic, cinnamon, basil, rosemary, clove, chilli pepper,  thyme, parsley, fennel, anise or coriander)

Green Powders

In addition to green leafy vegetables, pure green powders are key to alkalizing they body and help to rid the body of excess toxins and residues. They provide energy because of their concentrated and easy to absorb form of nutrients. Enjoy 1 tsp – 1tbsp of pure powder with water in the morning or add them into smoothies and vegetable juices. - vitamineral greens, ormus supergreens, chlorella and E3 live are among my favourites!

The Hit Recipe of the day was this super powered dish – which is full of fiber, vitamins, antioxidants, low in sugar and can be enjoyed for breakfast, dessert or a midday snack.

Apple-Berry Crumble

Apple-Berry Crisp

Filling:

6-8  McIntosh or Golden Delicious Apples

8 ounces fresh or frozen blueberries

1 tablespoon lemon juice

Pinch of sea salt

¼ teaspoon cinnamon

Pinch of cardamom

½ cup apple juice mixed with 1 tablespoon arrowroot powder (this acts like corn starch)

Crisp:

2 cups rolled oats

½ cup whole grain spelt flour

¼ cup cold pressed coconut oil

2 tablespoon maple syrup

Pinch of sea salt

Pinch of cinnamon

1. Rinse apples (peeling is optional if they are organic). Quarter them, remove seeds and slice thinly.
2. Place apples and blueberries in baking dish. Sprinkle with lemon juice, sea salt, cinnamon and cardamom and pour juice over fruit. Toss to mix.
3. Mix crisp ingredients and crumble over fruit evenly.
4. Press down gently; bake at 350 degrees F, for 30 to 45 minutes, until crust is crunchy and golden and apples are soft.

The Word is Getting Out!

Yes…the word is finally getting out that America needs a reality check on their eating habits. If there is any one way to start to get the message across America it is through Oprah!

I was a little skeptical when the show began, worried that the right message wasn’t going to get across – but it did. What basically needed to be heard is that people need to be more conscious of their food choices. More importantly to understand that that when you buy “that” chicken, breakfast cereal, fruit juice or any packaged snack at the grocery store, you aren’t buying just that single item, but buying into a whole other “business” that does not have your health in mind. Their are very conflicting nutrition and health claims that are made – “naturally raised”, “heart healthy”, “low fat” which unfortunately have left most consumers confused and often “less healthy” as a result. As outlined on the show – ever since the “low fat” trend took flight in North America – people got fatter? That doesn’t make any sense? Well actually it does, when food is stripped of it’s essential nutrients, packaged and processed – something else needs to take it’s place. Whether is a man-made chemical or sugar – both contribute to weight gain and other long term diseases that so many people suffer from today.

On this particular show, Oprah had the acclaimed food journalist Michael Pollan to interview. The words and values that he defined on the show, are messages that everybody needs to hear or at the very least read in one of his many books.

America also got to get a glimpse at other people and businesses are that are in complete support of a more plant based diet. Alicia Silverstone talked about her transition to veganism and the impact it has had on her health, energy and beauty. Even though it is not expected that everyone should become vegan, what can be taken away from this is “eat more plant based foods” and you are on your way to good health!

A huge emphasis of the show was also dedicated to scenes from Food Inc. A film that was created to show America just how twisted the food industry is. This film will most definitely show you the dark side of factory farming. It is important for consumers to know that their meat, chicken and pork – is not coming from friendly-happy grass fed pastures. In fact it is quite the opposite! It is also essential to learn about the the true food costs that are lost along the way. Where it appears that fast food and processed foods are “cheap”  – the truth is that the price is paid somewhere. Whether it is your health, unfortunate workers from other countries or animals lives – somewhere, someone or something has to be sacrificed. So your 99c burger – is no where near that price!

The take home message at the end of the day – is become more aware, become more conscious and ay attention to the food going into your mouth! You have the right to make a choice with your fork three times a day, so choose wisely. You just might live a long life!

Some food for thought – From Michael Pollan’s newest book FOOD RULES!

#18 – Don’t ingest foods made in places where everyone is required to wear a surgical cap

#14 Avoid foods you see advertised on television

#8 Avoid products that make health claims

#5 Avoid foods that have some for of sugar listed among the top three ingredients

#19 If it came from a plant, eat it; it it was made in a plant, don’t

#27 Eat animals that have themselves eaten well

I could list them all, those are some that have stuck out!

If you have read Food Rules – please feel free to share a rule or two or if you saw the episode on Oprah…what did you think?

Vegging Out!

With the season of resolutions upon us, some of you may be thinking of reducing the meat in your diet. This could be a pretty major lifestyle change, so know that you don’t need to become 100% vegetarian right away. But beware, once you start eating more greens there’s no turning back! I can say from personal experience you just start to feel better – even if it’s adding one more salad a day. But if you’re not sure how to approach a more plant-based diet, here are a few tips to get your going:

How to start…

Start small – find the reasons you are choosing to become vegetarian or starting eating more plant foods (animal rights, health, weight loss) and stay true to your goals

Get educated – do the best you can and find resources (books/websites/ blogs) that will support you (www.veg.ca is a good option in Toronto)

Eat the best- as much as possible choose local/sustainable and organic foods as much as possible

Get stocked – by going to local farmers’ markets/health food stores/or have an organic box delivered to your door (www.mamaearth.ca)

Take a vegetarian cooking class – www.marniwasserman.com

How will it help me?

More nutrients (vitamins, minerals, enzymes)

More variety and colour in your diet –meals are more exciting

Health benefits –  (plant based foods support cancer, diabetes, heart disease)

Saves you money

Saves the animals

You Feel better

More energy

Better digestion

Choosing to eat more plant-based foods is the way of the future. Agricultural systems, communities and resources are now finally in place to help support the growing desire to eat more plant based foods. If you have access – make sure you get to local farmers markets or better yet, plant your own garden in the spring. There is nothing better than eating your own home grown food. Take advantage of the immense diversity of plants that exist on our planet. The winter months can be challenging for fresh, local produce, but there are definitely good options out there if you’re willing to do a little digging. Good luck, and if you need a little recipe inspiration please join me at my Comforting Vegetarian Feast Class on January 21^st.

The Hidden Truth about Calcium!

Who needs a calcium supplement when you can get it from food! No, not from dairy … but from plant based whole foods!

Learning about which foods have significant levels of calcium is crucial especially if you are concerned about your bones or current calcium intake levels. Unfortunately, I hate to break the news to you, but the Calcium that you think you are getting from a glass of milk, a cup of “low fat” yogurt or slice of cheese is not being absorbed into your body in a usable or beneficial form. In fact it is doing quite the opposite.

The truth is, dairy (especially commercially processed dairy) is extremely acidic to the body and especially to the bones. So when you consume any form of processed dairy, it is actually stripping calcium away from your bones rather than building on to it. So most individuals in North America, predominantly women could be responsible for their own weakening bone conditions as a result of over consuming commercial dairy. But not to fret, this can be taken care of and quite possibly reversed.

All you have to do is start consuming adequate amounts of Non-Dairy Sources of Calcium. These sources which come from plant based foods, are extremely bio-available to the body and they taste great too!

So get your daily dose of greens in (chard, kale, beet greens, collards, broccoli and bok choy). You can steam them, blanch them, saute them, add them to soups, salads or grain dishes–you can even hide them in a smoothie. Consume nuts and seeds such as sesame seeds, almonds, pumpkin seeds and hemp seeds, all great sources of calcium, iron, protein and essential fatty acids. Other hidden but rich sources of calcium include tempeh, avocado, parsley, figs, carob, beans and legumes, salmon and quinoa.
So do what you will, but you can avoid taking expensive supplements and consuming commercial dairy and simply get your calcium from nature. Your body and your taste buds will thank you!

Recipe:

Parsley and Scallion “Butter” with Steamed Greens
This recipe is inspired by Anne Gentry owner of Real Food Daily (Vegan Restaurant in Los Angeles)

Ingredients:

1 bunch of greens such as kale, beet greens, collards, swiss chard, bok choy or spinach

1 ½ cup fresh scallions, chopped
1/2 cup tahini
1/3 cup fresh parsley
3 tbsp lemon juice (1 lemon)
1 tablespoons umeboshi paste
1 teaspoons minced peeled fresh garlic

Procedure:

Steam greens and rinse with cold water to maintain brightness.
Combine all ingredients of “butter” in a food processor and blend until creamy and smooth.
Transfer the spread to a small bowl.
Cover and refrigerate at least 2 hours and allow flavors to blend and the spread will become slightly firm.