Are you vegan, vegetarian, paleo? Shush….

I would rather have a mind opened by wonder than one closed by belief. ~ Gerry Spence

Last week I sat in a new doctor’s waiting room filling out paperwork. It was standard stuff past medical history, family history, medication information (none for me) etc. Then there was a section about exercise and eating. I described my exercise routine, vitamin regime and then stopped at a question you would think was up my alley. The question asked “are you a ” and then listed various dietary regimes such as vegetarian, vegan, kosher and a few others. I settled on something to the effect of balanced eater.

The truth is I don’t subscribe to any particular dietary camp. I’m allergic to wheat, seek out organic produce and wild fish, love certain things paleo (but also like legumes and dairy) and I enjoy perusing raw food blogs and juice daily.  I was reminded of the blogger previously known as The Blonde Vegan whose story received a lot of attention this summer.  For serious personal reasons, this blogger transitioned away from a strictly vegan diet and switched the name of her platform to the Balanced Blonde. She received criticism and threats in the process for not being strictly vegan. 

 Last month a study and corresponding article in the New York Times about low carb versus lowfat made the rounds and I cringed again. The term low carb seems as outdated as low fat. Shouldn’t the conversation be about which carbs are best to eat and the right fats? 

My friend and colleague Ashley Koff has a term “qualitarian” which resonates with me but all of this segregation reminds me a little of why I am a more spiritual person than a religious one. Both religion and nutrition should be about improvement and for me it’s individual with aspects from various faiths and dietary regimes resonating with me.  And let's be clear you can have someone who's a junky gluten free eater subsisting on potato starch-laden products or a vegan mainlining white, bready items.

Why do we need the labels? I can only think the descriptions make sense when someone else is preparing your food. I go to a restaurant and mention my allergy or "gluten free", I can imagine “vegan” makes things cut and dry as well. Although I am fine with eating fish, meat and dairy I understand the desire to exclude all animal products. The second we’re judging someone as not vegan enough or devout enough we’re focusing on exclusion and that to me isn’t healthy.
How do you describe your eating? Are you a ________? Why do you think these camps or terms have become so popular? 

Protein as bad as smoking? Um not so fast.

We give research a lot of credit. “This study said” is going to give what follows it a little more authority. The problem is that scientists want their work to get attention, may have hidden agendas and can twist their “data” in ways not all that different from my husband telling me “I need to go with these guys from work to the Ranger game, it’s important for business.” There’s more to that story and more to the latest “animal protein is as bad as smoking” headline too.

The background

The study garnering a lot of attention is from the journal Cell Metabolism. They looked at self-reported diet data from NHANES. Over 6,000 men and women were tracked over 18 years. The researchers zeroed in on protein intake and concluded those with the highest protein intake had higher relative risk for cancer and cardiovascular disease from ages 50 to 65. Their hypothesis is that protein increases a hormone IGF-1 and that this increases disease risk but it’s not as clear-cut as it sounds. Remember my husband and the hockey/business conclusion?

All protein isn’t created equal

The headlines zeroed in on meat, cheese and milk not exactly the foods any nutritionist worth his or her degree is going to base a food plan on. We have also seen data showing that fish and poultry reduce relative risk. And the current study found plant sources of protein (legumes and nuts) didn’t raise relative risk (in humans more on that later). So it’s clear that all protein isn’t created equal. I would go further to say not only is red meat different from plant protein but how do we lump McDonalds in with grass-fed organic meat? Foods are not simply protein or carbohydrates but combinations with some components heathy and others harmful. 

It’s dangerous at one age, beneficial at another?

Two other parts of this study sort of put the simple conclusion that protein is bad on its head. First, you turn 65 and protein isn’t only OK- this study showed that the low protein group is more likely to die of cancer after your 65^th birthday. Then a rodent study was thrown in. We read about mice with higher protein diets (and implanted with melanoma cells) having a higher risk of death than lower protein but here’s the catch in the critters.. animal and plant protein had similar results here.

What to do

First, let’s remind ourselves that when it comes to body composition and weight, recovery from illness and growth protein is beneficial (I have “research” to show you if you’d like). My advice for clients who are concerned is that we need protein in our diets but it should come from good sources. Protein at breakfast is crucial for appetite control, it's also helpful at lunch but dinner? We don't need animal protein there and that's a great time for a good carb (quinoa, sweet potato) and a copious amount of veggies. Aside from the hoopla about raw kale and thyroid function, vegetables are always good. Also. be aware of restaurant protein portions- you and the 6 foot 6 man get the same amount, leave some over or take it home keep protein to the size of an iPhone max. 

As for the scientists I mentioned earlier, the smoking comparison was purely hype. No part of this study compares the protein data to the smoking research so that’s questionable even irresponsible. And one of the lead researchers on this study Dr Longo is involved with a company that makes meat replacement products. So much for credibility.

Did you hear about this study? Did it make you reconsider your protein intake? What sources of protein do you include in your diet?

Are meat substitutes worse than meat?

For today's post I asked Melissa (@MarketMelissa) to talk meat substitutes. Melissa conducts our Market Foodtraining tours on various topics including "Vegetarian Foodtraining."

While I am not a vegetarian, I do believe there are major issues with the meat supply in this country. In my perfect world we would all be eating only organic chicken, wild fish and an occasional serving of grass-fed beef. I also think we could benefit from including more vegetarian meals in our diets. Research has shown vegetarians tend to have lower risks of heart disease, obesity, cancer and Type 2 Diabetes than meat eaters. What has me stumped is the rampant use of meat substitutes by many non-meat eaters.  It strikes me as strange that those not eating meat seek out things that are meat-like, but that isn’t the focus of this post.

In case you’re unfamiliar with them (lucky you), meat substitutes AKA “faux meats” are foods that aren’t meat, but aim to aesthetically resemble meat in texture, flavor and appearance. They provide vegetarians with something meat like and a good dose of protein. For years, many cultures have used seitan (wheat gluten), tofu, legumes and tempeh in place of meat in vegetarian diets. These foods are fine. What I am not ok with are the recent wannabe meats that are inexpensive products made from processed soy, cottonseeds, wheat and oats, better known as textured vegetable protein (TVP). Other processed forms of soy are also being used. You will see them on food labels as soy protein isolate, and soy protein concentrate. You can find these ingredients in Boca’s Original Meatless Chik’n nuggets, Morningstar Farms Meal Starters, Boca’s Italian Meatless Sausage, Amy’s Quarter Pound Veggie Burger and many more. Make sure to read your ingredient lists.

My issues with too much of this processed soy are: 91% of soy grown in this country is genetically modified – meaning it is chemically manipulated and loaded with pesticides. Most processed soy is industrially produced using hexane, which may lead to damage of the nervous system if consumed in very large quantities (organic brands, such as Amy’s uses hexane free TVP). Soy contains estrogen-like compounds called phytoestrogens. Doesn’t it seem logical that mangling hormones may pose a problem? And it does, there is evidence that processed soy forms can interfere with thyroid function, cause infertility, disrupt menstrual function and increase risk of breast cancer. While these risks are potentially from consumption of large quantities of these items, it still makes me nervous.

I cringed a bit when I saw the segment on Oprah with Kathy Freston filling her shopping cart with faux meats. Aside from the issues I mentioned these products contain a sizable amount of sodium. Four Morning Star Farms Chik’n nuggets serves up 600mg of sodium and four ounces of Boca’s crumbles contains 540mg of sodium. What concerns me the most, however, are the ingredient lists. I spend my day encouraging clients to eat whole foods and scrutinizing food labels before putting them in their carts. I therefore cannot in good conscience recommend something that looks like this:

Ingredients: (Morning Star Farms Chik’n Nuggets)

TEXTURED VEGETABLE PROTEIN (SOY PROTEIN CONCENTRATE, SOY PROTEIN ISOLATE, WHEAT GLUTEN, WATER FOR HYDRATION), WATER, ENRICHED WHEAT FLOUR (FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), BLEACHED WHEAT FLOUR, CORN OIL, CORNSTARCH, CONTAINS TWO PERCENT OR LESS OF WHEAT STARCH, SALT, METHYLCELLULOSE, MODIFIED CORN STARCH, DEXTROSE, AUTOLYZED YEAST EXTRACT, POTASSIUM CHLORIDE, NATURAL AND ARTIFICIAL FLAVORS FROM NON-MEAT SOURCES, SUGAR, MALTODEXTRIN, DISODIUM INOSINATE, SOYBEAN OIL, HYDROLYZED SOY PROTEIN, ONION, PAPRIKA, DRIED YEAST, INULIN FROM CHICORY ROOT, CARAMEL COLOR, TAPIOCA DEXTRIN, XANTHAN GUM, SODIUM ALGINATE, SPICES, YELLOW CORN FLOUR, PAPRIKA EXTRACT FOR COLOR, ANNATTO EXTRACT FOR COLOR, BAKING SODA, GARLIC, TOMATO POWDER, CELERY EXTRACT, WHEAT FIBER, LACTIC ACID, SAFFLOWER OIL, BARLEY EXTRACT, CITRIC ACID, NIACINAMIDE, EGG WHITES, NONFAT DRY MILK, SUCCINIC ACID, DISODIUM GUANYLATE, IRON (FERROUS SULFATE), THIAMIN MONONITRATE (VITAMIN B1), PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), VITAMIN B12.

How is this extensive list of unpronounceable ingredients healthier than eating meat? Or, how is it even remotely healthy?

So what would I recommend? The food industry has made quite a market out of these faux meats and sausage, ground meat, chicken, burgers and meatballs are available in meatless versions. There are certainly better companies than others out there. Field Roast Grain Meat Co. doesn’t use any processed soy and their ingredient list is far superior to the others. 

If you want to enjoy some meatless meals, I say go back to the basics. Try tofu, seitan, and tempeh. These natural sources of soy can be great options and take on the flavor of your sauce, which can keep things interesting. Just make sure you look for non-GMO varieties (for soybeans too). Organic brands won’t use GM soy. Utilize beans, legumes, and grains naturally high in protein such as quinoa - all natural sources of protein and fiber. The bottom line is you don’t need to incorporate processed meat substitutes into your diet if you choose to go vegetarian. Fill your plate with “real food” veggie options, something that can benefit all of us.

Do a pantry check; did you find anything you wouldn’t expect with TVP, soy isolates or soy protein concentrate? Do you eat soy? What types? Do you think it’s strange that people who have meat-less diets want things meat-like? Is this like non-alcoholic beer?

If there's no wagon, you can't fall off

 

My friend Rebecca (of Beccarama) wrote on her blog about eating a steak. What made this event post-worthy and interesting was that Rebecca is a vegetarian and the post was entitled "falling off the vegetarian wagon”.  Rebecca tells the story of how she initially decided to became vegetarian.  She refers to an article she read about the environmental cost of eating meat. She mentions that meat eating didn’t seem to align itself with other behaviors she engaged in such as sipping from a Sigg bottle and recycling. “This coupled with the disgusting stories coming out about factory farming, hormones, antibiotics and all the rest made it not too difficult to cut down on meat.” While Rebecca says, “cut down” she didn’t eat less meat she ate no beef, poultry or pork for years. Fish remained and therefore she went by the term pescetarian.

I agree with many of Rebecca’s reasons for eating less meat. I don’t eat meat frequently nor do I eat a large portion when I do. I wonder whether eating some grass-fed steak every so often should lead to feelings of guilt or imply you’re less concerned about the environment.  I worry about the various eating camps people place themselves in. I have a friend who is a self-described “fish eating vegan” and another who’s “mostly raw.”  I have a wheat allergy but I never describe myself as “wheat free” or “gluten free” unless asked. I guess I could describe my eating as “Wheat free, pescetarian with occasional grass-fed meat” but that’s just ridiculous.

There are some exceptions that require an absolute and also a label. For those with food allergies it needs to be clear that no wiggle room is tolerated. Although with more people self-diagnosing their allergies even  “allergic” is taken less seriously. Religion also dictates many food rules. However, there are those who “keep a kosher house” but are less strict outside the house. Some Christians don’t observe the food guidelines over Lent. Unless medically dictated there seems to be some leniency.

Aside from the lack of flexibility, I feel there’s something competitive in these food labels. It’s as though vegetarian gets the bronze medal, vegan the silver and raw vegan ooh the gold for sure. Isn’t this odd? Does removing foods from your diet make you a better or  “cleaner” eater or maybe a better person? In my office I see clients who are vegan, others gluten-free or dairy-free. I rarely try to convert someone but rather try to achieve the healthiest food plan regardless of the constraints. Yet others are more exclusive. I’ve had bloggers tell me “I only read vegan blogs.” That’s fine but I feel they’re missing out on some great vegan or vegetable recipes found on other sites.

Excluding something from your diet doesn’t make your remaining food healthy. French fries are vegan and many gluten-free products are nutritionally void. A healthy diet, if that’s what we’re after, can take many forms. If we see eating as a Venn diagram there are many areas in which Rebecca and I or vegans and carnivores overlap. Most of us believe a healthy diet should be vegetable-heavy, that we should cook more or at least know where our food comes from, we should eat less packaged food and sugar and drink alcohol (oh wait, ok I’ll revoke that last one, wishful thinking). As for the wagon, it saddens me to think that someone like Rebecca who enjoys food and makes conscious choices for herself and her family is walking around feeling as though she is “off” or “fell”, wagon or otherwise. Speaking of that wagon, how do you picture it? When choosing a photo I realized I conjure up an image ala Little House in the Prairie or the horse-drawn carriage we once took a ride on in Colorado. I guess it doesn’t matter since I’m advocating going wagon-less.

Do you label your eating? Why do you think these labels are used? Are they necessary?

Market Foodtraining: Bright Sides

This is a guest post by Melissa O'Shea aka Market Melissa

It’s already November which means Thanksgiving is only a few weeks away. I never understood the logic behind using this day to gorge ourselves with lots of fatty food. Maybe it is because I am a nutritionist, but why can’t we celebrate, give thanks AND be healthy? For those of you who are with me on that, try celebrating seasonal foods with some of these nutritional powerhouses, yet sometimes forgotten veggies. Each week this month we will highlight a veggie we feel should make its way onto your dinner table, and a recipe we think we will be a homerun with your entire family.

 We often find when we’re eating something and can’t figure out why it tastes so good, there are often leeks involved. Leeks are in the allium family, related to garlic, onions, shallots, and scallions. They actually look like large scallions. Leeks are a good source of folate, iron, Vitamin C and Vitamin B6. They also contain flavonoids and polyphenols, antioxidants widely shown to aid in cardiovascular support and prevent of some forms of cancer. All this for only 16 calories in ½ cup, cooked.

When shopping for leeks, look for firm and straight ones with dark green leaves and white necks. Avoid ones that are yellowed or wilted, or have bulbs that are cracked or bruised. The leaves usually have dirt in between them so be sure to wash them well before cooking or pick some up at Trader Joe’s, which are already cleaned and prepped. Leeks have a milder and sweeter flavor than onions and are perfect in soups or cooked in salads, such as the lentil salad recipe below. Leeks are available from fall to early spring, making them a perfect addition to your Thanksgiving table.

Warm Lentil and Leek Salad (Adapted from Vegetarian Times)


Ingredients:

2 Tbsp olive oil

2 leeks, white and green parts thinly sliced

2 Tbsp sherry vinegar

2 tsp whole-grain mustard

1 17.6-oz pkg. cooked lentils (Trader Joe’s has a great one) or 2 cups cooked lentils

1 ½ organic red seedless grapes, halved

¼ cup chopped roasted pistachios

3 Tbsp finely chopped mint

3 Tbsp finely chopped parsley

¼ cup crumbled feta (optional)

1. Heat the oil in a skillet over medium heat. Add the leaks and cook until translucent, about 7-9 minutes.

2. Remove from heat and stir in the sherry vinegar and mustard.

3. Combine the leek mixture with the rest of the ingredients and season with salt and pepper. Top salad with crumbled feta cheese, if using. Enjoy!

Other recipes:
Giada’s Asparagus and leek soup

Leeks with Dijon vinaigrette
Have you cooked with leeks before? What are your favorite leek dishes you’ve made or eaten? What are your favorite fall vegetables?
For more information on market foodtraining or questions for Melissa you can email Melissa@foodtrainers.net or on Twitter @MarketMelissa

Not That Kind

I love ribs, bacon and roasted chicken. Though I probably have the first 2 items a few times a year, I enjoy them thoroughly when I eat them. I have a hard time saying “never” to foods. I believe most of us should eat less animal protein and better quality animal protein when we do. For many reasons, I do not eat meat or poultry more than once a day…but that’s still once most days. Because of this, I will never call myself a vegan or even a vegetarian for that matter. There was a time when I may have harbored some desire to “go vegan” and there still is a certain appeal to putting only the best food in your body or having unrelenting rules. Regardless of what works for me, I admire people who are passionate about what they eat. You can’t help but notice this passion if you read The Kind Diet  by Alicia Silverstone.


I purchased The Kind Diet after seeing a few of the recipes featured on various TV shows. And I’ll admit I was somewhat drawn in listening to a conversation between Alicia and Oprah about the benefits of plant-based diets and…poop. It's funny for all the promises various diets make you don't hear poop mentioned all that much. If you are considering making the vegan leap, the book provides some compelling reasons (other than poop) and various stages of doing so. For me, I purchased the book as inspiration to learn about new ingredients or ways of using certain ingredients. I found a book written in a very positive, maybe “kind” manner. In the introduction, Silverstone mentions “unlike other diet books, I won’t ask you to freak out about calories, carbs or the glycemic index.” While this is refreshing the book does ask you to freak out about other things so called “nasty foods” (meat, dairy, white sugar, coffee and processed foods to name a few), so be prepared.

One of my issues with some vegetarian or vegan diets is that they aren’t necessarily balanced diets just because they lack meat or animal products. Many vegetarians subsist on grains and not necessarily the whole grain variety. Or, in an effort to get their meat fix or for lack of ideas eat processed soy versions of meat, cheese and milk. Over-soying is something I tackle with my vegetarian clients. The Kind Diet is one of the first, recent vegan books that shifts the focus away from soy. The Kind Diet advises readers to see soy foods as “occasional treats.” Treats? I don’t know about that but I would concur with occasional.

So what did I enjoy or learn from The Kind Diet?
• There are many foods I know but may not cook with. In The Kind Diet I was inspired to use burdock, brown rice syrup, sea vegetables and umeboshi plums.
• Greens! Alicia mentions she eats leafy greens (kale, collards, bok choy, watercress and cabbage) at almost every meal, I average once a day and thought that was good!

• Chewing- eating speed is something many people know is good to keep an eye on but an area that takes time to change. There are suggestions to “ramp up your chewing skills” which I think can help both digestion and satiety.

There were also things I disagreed with or wouldn’t do. Nightshade vegetables (potatoes, tomatoes, eggplants and peppers) are discouraged. The only population this may make sense for is arthritics, for the average healthy person, I see no need to refuse ratatouille. And while quinoa and oats are among my best friends, I feel most people (especially women) don’t lose weight eating these at most meals when trying to lose weight.

Silverstone is not an R.D. and I know some have pointed this out. I have to say, I loved her casual tone that may have been easier to adopt without the worry of professional nutrition colleagues. I applaud the use of “fartiness”, “flirting” and “freaking out” when talking about food. This is an easy read and a book I’ll recommend. I read it last night after eating (organic) ribs.

What are your thoughts on veganism? Any forays? Or are you a vegetarian or vegan and perhaps want to share your experience? Do you discriminate against carnivores as I do against McDonald’s eaters?

There are a lot of good recipes on The Kind Life’s website, this is one of my favorites from the book (for the sake of space I condensed the instructions).

Sicilian Collard Greens with Pine Nuts and Raisins
Serves 2 or 3

1 bunch collard greens, 2 tbs pine nuts, 3 cloves garlic peeled and chopped, 1 tbs olive oil, 3 tbs raisins, 2 tbs balsamic vinegar
*In the book says you can substitute shoyu for balsamic and pumpkin seeds for pine nuts

Cut central rib and stem out of the collards and rinse leaving a little water on the leaves. Toast pine nuts in dry skillet over medium heat approx 5 min or until golden. Shake pan often to keep from burning. Transfer nuts to plate and set aside. Place garlic and oil in large skillet and sauté 1 min or until garlic fragrant. Add the damp collards and stir, cover the pan and let cook 2 min linger. Add the raisins and pine nuts and stir. Cover and cook 2 min longer. Stir in balsamic and cover for a final 1-2 min of cooking.

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