Archive for the ‘Vegan’ Category


Friday, October 2nd, 2015

It’s true I’m on a tirade against Pink Ribbons, but since I don’t envision them abating anytime soon, I’ve had a flash of insight as to where I feel they’d be most effective.

Wrapped around an enormous box of produce.

And that box of produce would be delivered to the front door of every person on the planet.

Indeed, fruits and vegetables are that powerful. For both protection against and as an aid in reducing the risk of recurrence of breast cancer, research continues to show the benefit of adding more phytochemicals to our diet. Where to find them? Produce!

According to Food, Nutrition and the Prevention of Cancer: a global perspective, a report produced by the World Cancer Research Fund together with the American Institute for Cancer Research; “evidence shows that most diets that are protective against cancer are mainly made up from foods of plant origin.”

That doesn’t mean you need to adopt a completely vegan or vegetarian diet, it simply means PUT MORE PLANTS ON YOUR PLATE.

Here’s how: fill 2/3 of your plate with non-starchy fruits and veggies, the remainder with lean protein (plant or animal-based) and complex carbohydrates (brown rice, quinoa, farro, etc.).

One way to get a jump on your daily intake is with the ubiquitous smoothie. While there are literally thousands of recipes on line, certainly enough to stress you out deciding which is “the best (read, healthiest) one”, trust me, the absolute best one you can choose to make is the one that you enjoy!

Six days per week I use my trusty Vitamix to whip up a smoothie. I like to include two fruits (I use dates (for sweetness) plus frozen blueberries or banana – and sometimes all three – crazy!), a large organic carrot, and a couple of handfuls of frozen kale (I buy Trader Joe’s pre-washed fresh and throw it in the freezer). This morning my supply of blueberries had dried up, presenting the perfect opportunity to add cocoa (3 tablespoons) and peanut butter (well, not exactly peanut butter, but certainly the flavor) to that lonely banana. It was soooo good.

SmoothieIngredients1SmoothieIngredients2Aim for AT LEAST 5 servings (1/2 – 1 cup = 1 serving) per day of a combo of fruit and veggies – but don’t be afraid to go OVER that number. Seriously.

Creating an environment INSIDE your body that is less hospitable to cancer is easy to do, completely free of side effects, and delicious.

Let’s wrap a pink ribbon around THAT.

I welcome your comments, and if you found this post helpful, please share!

P.S. Follow me on my new twitter account: @cathylemanrd


“Everybody Into the (Amino Acid) Pool!”

Tuesday, July 7th, 2015

I recently had a conversation with a gentleman who shared that his son eats a 100% vegan diet. That’s 100% to the tune of avoiding even honey.

Dad commented that his son has been eating this way for four years, and as far as dad can tell, “He looks alright, like he’s getting enough protein. I think he has to combine, right?”

I’m not sure what dad is expecting to see as an indicator of “not getting enough protein” (the old nutrition dogma that simply refuses to die); sunken cheeks, off-color pallor, muscle atrophy?

Yet I also understand his concern. How one could possibly get enough protein when eating nothing but plants has been the subject of debate, the butt of jokes, and a myth that refuses to be busted FOR YEARS, largely due to a lack of understanding about how the body uses protein from non-animal-based sources.

And who could expect the average person to understand? In our western culture and dietary practices, meat still reigns supreme – irrespective of the fact that plant-based eating is gaining a mainstream foothold.

So, given that plant-based diets are becoming more common (you may even live with or know a plants-only-eater), and having migrated to a (mostly) vegan diet myself just under 2 years ago, I’m writing this post in support of putting more plants on your plate, and putting your mind at ease.

Here’s vegan/vegetarian protein guidance distilled down to two main points. Even if you know nothing else about avoiding meat, but you want to give it a try – these will help clear things up.

  1. What’s the difference between vegan and vegetarian?

Vegetarian – Diet may include dairy and/or eggs. Vegetarian diets that include these animal-based choices provide adequate protein and all essential amino acids.

  • Lacto-vegetarians exclude meat, fish, poultry and eggs, yet include dairy (milk, cheese, yogurt, butter).
  • Ovo-vegetarians exclude meat, fish, poultry and dairy, yet include eggs.
  • Lacto-ovo vegetarians exclude meat, fish and poultry, yet include dairy and eggs.

Vegan – Diet contains no animal products (i.e. dairy, meat, fish, pork, poultry, or eggs). Vegan diets require attention to balance, variety and portions (to insure adequate protein intake).

  1. How do I get adequate protein intake?

Proteins in food and the human body are composed of 20 amino acids. Humans can “build” eleven of these as long as we get sufficient nitrogen from our diets (nitrogen is a component of every amino acid).

The other nine (the “essential” amino acids – EAA) have to come from our food, because we can’t make them. Our need for protein is actually a need for these nine essential amino acids, PLUS enough nitrogen to build the other eleven.

All plant proteins contain all nine of the essential amino acids – they aren’t missing any – yet they are always a little low in one or two. This results in a less precise match to human protein needs, which is how the practice of “protein combining” or eating “complementary proteins” at the same meal came about, ala Frances Moore Lappe’s 1971 vegetarian classic, “Diet for a Small Planet”. (FYI, the photo is my own copy of “Diet for a Small Planet” purchased for $5.72 in 1995 at Crown Books – remember that bookstore?!)


For example, grains and beans have complementary strengths and weaknesses in their EAA patterns; eating them together produces a complete amino acid pattern that mimics patterns found in human body proteins. I’m pretty sure you’ve eaten beans and rice, hummus and pita, or bean soup and bread; common, delicious dishes that all happen to be vegan, as well as being exceptional examples of effortless protein combining.

Even without eating these foods at the same meal, your body essentially does its own “complementing”, thanks to the fact that it maintains a reserve pool of amino acids to draw from when necessary. It’s this ability to use proteins consumed at different meals and snacks throughout the day that renders protein combining an outdated idea.

The best way to get ENOUGH plant-based protein? Eat a varied and balanced diet, adequate in volume for your specific needs, while avoiding the vegan/vegetarian “junk food diet” of veggie pizza, vegan cookies, and French fries!

Need more help? Contact the NutriFit office and schedule a nutrition consultation; we’re happy to clear things up!

“VegPledge – 1 Year Later”

Monday, April 13th, 2015

Guest Blog by NutriFit Admin, Leah Freund

US Veg Pledge Week is April 20-26, 2015. Last year I took this same pledge to go meat-free for one week, and one year later, I (mostly) haven’t looked back (I’m currently part-time vegetarian, part-time pescetarian, because I love all things seafood. And fish has some great health benefits). Along the way I’ve tried new foods, expanded my cookbook collection, and learned a lot.

You might think that removing meat from your diet sounds restrictive, but I’ve actually expanded my tastes since going vegetarian. There are a number of things I never used to eat or cook with until now: flax seed, whole wheat flour, beans, kale, tofu, even simple vegetables like tomato and onion. When I was younger, I HATED onion for no particular reason. Now I cook with it all the time.

But my favorite addition in the last year? QUINOA! You name the recipe; I’ve either tried it or pinned it on Pinterest to attempt some day soon. Quinoa spinach patties, buffalo quinoa bites, Mexican quinoa, quinoa burgers, quinoa “mac and cheese”, all great dishes that I had never tried before, because I didn’t know much about quinoa, nor how to cook it.

To learn new recipes I’ve used resources provided in the NutriFit newsletter (and the recipes featured in those newsletters), the NutriFit blog, cookbooks, and Pinterest. I have Mark Bittman’s How To Cook Everything Vegetarian and The VB6 Cookbook, and Forks Over Knives, The Cookbook by Del Sroufe. All of those books have great recipes, and there are plenty of other resources out there. There are countless vegetarian and vegan blogs, websites, and of course, Pinterest. You can simply search “vegetarian recipes” and you’ll get thousands of options. Narrow down your search to “quinoa recipes” and you’ll see all the meals I listed above and more. You’ll never get bored with vegetarian meals if you have the internet!

I’ve also learned a lot about how a plant-based diet is great for your health. It may lower cholesterol, blood pressure, and reduce the risk of heart disease (to name just a few). The biggest difference for me is having more energy and not feeling sluggish after meals.

The bottom line is, if you’re looking to switch it up and feel more energetic and alert, then give the Veg Pledge a try! Be open to trying new things. You might discover some new foods you like while making good choices for your health. And if I can do it, so can you! 

Small But Mighty – Almond Quinoa Muffins

Saturday, November 16th, 2013

I may have mentioned this before, but for me, cooking, and especially baking – is like therapy. I’ve given this a lot of thought, trying to figure out why it’s so relaxing and satisfying to create something delicious. My musings have made me realize that one of the most therapeutic things about cooking and baking is that there’s a definite beginning and a definite end; you get a final result every, single time. Absolute completion.

Much of my work week revolves around things that are open-ended; they simply never get finished. When you own a business that comes with the territory, but honestly, sometimes I just like to start and finish something.

So there’s that, and then there’s the fact that I’m actually spending time in my kitchen – which always grounds and centers me. I work a lot, and miss spending time puttering in my “small but mighty” creative workspace.

That’s where muffins come in – sort of “small but mighty” in their own right. They don’t take a lot of time, you typically have the basic ingredients on hand, it’s easy to start up a recipe, ending with a delicious product, you can load them up with nutritious powerhouse ingredients, and last but not least, muffins are multi-purpose, serving as breakfast, a snack or dessert.

What could be better? I know. An easy way to clean muffin tins.

Those Hard-To-Clean (but orderly) Tins

Those Hard-To-Clean (but orderly) Tins

Muffin Batter

Adapted from Veganomicon cookbook. My changes/additions/substitutions are in italics.

1 cup vanilla soy milk (or use plain, and increase vanilla extract to 1 1/2 teaspoons)

1 tbsp ground flaxseeds

1/4 cup canola oil

1/4 cup agave nectar or pure maple syrup (used maple syrup)

1/2 tsp vanilla extract

1 1/4 cups all-purpose or whole wheat pastry flour

1/4 cup almond meal almond flour (or omit and use 1/4 cup more quinoa – haven’t done this, but for those with nut allergies it’s worth a try)

1 1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/2 tsp cinnamon (increased to 1 teaspoon)

1/2 tsp cardamom (used 1/2 teaspoon cloves and 1/4 teaspoon allspice)

1 1/4 cups cooked quinoa

1/2 cup finely chopped dried apricots or currants (used golden raisins, no chopping required!)

Preheat the oven to 350 degrees F and lightly grease a non-stick 12-cup muffin tin. In a medium size bowl, whisk together the soy milk and ground flaxseed.  Allow to sit for 1 minute, then whisk in oil, agave nectar and vanilla. In a separate large bowl, stir together flour, almond meal, baking soda, baking powder, salt, and spices.  Add the wet ingredients to the dry, mixing until just incorporated.  Gently fold in the cooked quinoa and the dried fruit and mix until only the large lumps are gone. Pour into the prepared muffin tin and bake for 20 to 22 minutes until a toothpick inserted into the center of a muffin comes out clean.

Photo: It's the second week of "Feed Me Friday!". I promised recipe for Almond Quinoa Muffins. It's coming via my blog in time to whip up over the weekend; just a little behind this week. Thx for your patience. . .trust me, they're worth the wait!

Finished! “Small But Mighty”