Our EverGreen Life

Three Ways To Go Plant-Based And Get Well

Harriman State Park in Idaho

 

"You're one in a thousand," he said in response to my health transformation story.  I spent the past weekend with family on a summer vacation in Island Park, Idaho watching my son's performances at the end of a music camp.  We stayed in a cabin sharing stories and food between performances.  Certain family members were curious about things they had recently learned of me:  loosing a 130 pounds, going vegan, and training for and completing a 154-mile gravel bike race in 12 hours.  After sharing stories, the consensus was that I'm an anomaly.

 

 

 

Eli performing the Grieg Quartet for Strings (I'm one very proud padre!)

 

The truth is I'm not the best representative for the plant-based lifestyle; in fact, I have flaws that make me a highly unqualified.  For starters, I still need to loose fifteen pounds, which in spite of my best efforts I'm struggling to do.  (Very frustrating!)  On the other hand, I just might be good for the movement:  my success has endured for five years and counting, the overall trend of my weight loss is downward, according to lab results my health has measurably improved , and as human being I've become better by many standards.  In Buddhism there is a teaching to use all suffering as medicine.  I was miserable in my previous lifestyle.  Anger, anxiety, depression, morbid obesity, diet-related disease, frequent illness, and a complete lack of fitness ravaged my well being.  I clearly remember this sorrow and suffering and now feel urgently compelled to help others who are experiencing my pain.

My response to the comment that I'm extraordinary is, "I'm not that guy!"  I'm arguing that if I can dramatically change the trajectory of my health, anyone can.  I've observed three general methods that can be used by all people to make lifestyle changes, and I've used and continue to apply each one.  Sometimes I'll settle on a particular approach for a while.  Later I'll switch to another according to the circumstances.  Most of the time, I'm using a combination of at least two of the strategies I'm about to share.  Considering the one or two or three approaches that best suite you, review the following advice to change to an active, healthy, and fulfilled plant-based life.

Diving In, "Going Cold Turkey," or Full Immersion.  This was my initial approach to change my health, and for a while it worked because I was highly motivated.  (Fear of death will do that.)  I shared this in my origin story where I recounted my extremely poor health and the decision to juice fast for thirty days to cleanse my body and lose forty pounds.  More recently, I used this strategy to motivate me to train hard after making a very public announcement to complete the Around The Rock Race, a 154-mile bike ride around the Tetons.  It really works in some situations, but I cannot see it as the one approach to weight loss or wellness that will work for all people.  If you're highly motivated or respond well to accountability, give this method a try.  However, consider supplementing it with the other tools for long-term benefits.

The Addition or Step-by-Step Strategy.  I used this approach after my juice fast to transition to a plant-based, vegan diet.  After examining different nutrition programs, I felt the addition strategy would work for me.  I started by adding a breakfast smoothie to my daily meal plan, a nutritional habit I find extraordinarily helpful to this day.  For a while, I focused only on this.  Studying all things about the health benefits of smoothies, I examined recipes, experimented with and tweaked them, and eventually created my own.  The practice of starting my day with a nutrient dense, predigested breakfast meal, has transformed my health.  Next, I focused on adding a salad as my main course for lunch, again researching, experimenting, and creating healthy meals and new dietary patterns.  At this point, supper was not a serious thought.  I just ate what was available, convenient, or pleasing to my family in the evening, resulting in some very unhealthy food choices.  Finally, I worked on the main course, dinner, and letting go of all meat and dairy products.  Now, I'm learning how to make delicious meals with nut-based cheeses, creams, and sauces to entice others to go plant-based.  Of the three strategies I'm sharing, this is the one I rely on most.  Adding one nutritious item at time to replace foods that harmed my health makes the plant-based diet sustainable for me and my family.  If the thought of changing to this lifestyle is stressful or overwhelming, consider this approach.

A Formal Program Or Retreat.  Isolation and lack of financial resources have prevented me from using this method in the truest sense, but I've discovered how technology can be used to bridge this gap.  The RRP (Rich Roll Podcast), the Daily Dozen App, Strava, and Insight Timer are what I use in place of retreats or formal programs.  Similar to the addition strategy, supplementing with healthy emotional/mental incentives while removing negative forces heals the mind and soul.  Hearing the chorus of expert witnesses on the RRP,  being accountable to Daily Dozen App, getting Kudos on Strava, and receiving gratitude from a peer for meditating on Insight Timer, all provide positive stimulus to me, a crucial ingredient in the success of formal programs that address lifestyle changes.  If you have the resources, by all means go to a retreat or join a plant-based diet program.  These are real deals and very powerful.  If not, technology can be used to replace the social stimuli provided using this approach.  I use this strategy daily in conjunction with the other two for incredible results.  Replacing the poison of propaganda and misinformation force fed to us by big Ag and Pharma through media and even some government programs is critical to achieve a lasting plant-based change.

Miracle Macaroni Salad

 

Introduction

It's a miracle when my family fully approves of my plant-based meals.  (They've endured multiple failures as I've learned how to cook with whole foods.)  This is one of my wife's favorites, and she's requested that it becomes a regular part of our line-up.  For us becoming a plant-based family is more of an evolution than a revolution, a process built upon knowledge gained from both mistakes and success.  Part of my personal journey and wellness plan is learning how to be a vegan chef.  What good does it do me if I'm all alone in my little plant-based paradise?  Screw that!  I want a party, for others to come join and celebrate the miracle of this lifestyle with me, and the best way I've found to win over the hearts and minds of other is with dang good food.

Ingredients

• 1 sixteen-ounce package of Tinkyada Brown Rice Pasta Shells (can substitute with your favorite whole-grain, gluten-free pasta)

• 2 stalks of celery (finely minced)
• 1 large red shallot (finely minced)
• 1 cup of cherry tomatoes (chopped)
• 1 cup of black olives (sliced thin)
• 1 cup of frozen petite sweet peas (thawed)
• 1/2 cup of minced fresh parsley
• 1/2 cup of vegan mayo (I use Veganaise)
• 1/2 cup of vegan sour cream (I use Tofutti)
• 1/2 cup of a spicy mustard (I use chipotle mustard)
• 1 Tbsp of ground mustard
• 1-2 Tbsp of honey
• 1 Tbl of apple cider vinegar
• 1/2-1 tsp sea salt
• fresh ground pepper to taste

Instructions

1. In a large pot, boil water. While the water is heating up, prepare celery, olives, shallot, and tomatoes as instructed. 
2. Place them in a large bowl and add peas.
3. When the water begins to boil, add pasta and stir from time to time.
4. While the pasta is cooking, combine the mayo, sour cream, mustard, vinegar, and honey in a separate smaller bowl and thoroughly mix.
5. Mince the parsley.
6. When the pasta is cooked, strain and immediately rinse in cold water until it becomes cool to the touch.
7. Add pasta to the bowl with the veggies and mix.
8. Add the sauce and parsley and mix.
9. Salt and pepper to taste.
10. Refrigerate and marinate before serving.

Why I Ride Long Distances and What I've learned

 

A Remarkable Day!

This past Friday I completed my sixth 100-mile bike ride since beginning a wellness challenge on March 30th of this year.  With my twenties decades behind me, I share this not to spotlight myself but simply as an attempt to encourage you.  Just six months ago, my cycling goals were born as simple aspirations just for me.  Over time they have evolved into so much more.  Two thoughts, reactions to statements from close family, are frequently present when I ride.  While discussing health and nutrition, someone that means a lot to me declared,  "I want to die fat and happy!"  Asking about my 154-mile, one-day adventure around the Tetons, another family member wanted to know what my secret is to be able to do such a thing.  These two comments have inspired me to go for more and longer distances.

 

I was certainly fat but didn't look too happy

 A Word or Two about "Dying Fat and Happy"

Because of personal experience, I don't believe others when they say this; in fact, I feel we use phrases like these to cover up our pain and suffering.  (I know I certainly did.)  In addition to my original purposes of getting fit and adding a little adventure to my life, I now ride to help alleviate suffering caused by obesity, diabetes, heart disease, and all other diet-related illness.  Just maybe, I can inspire one or two people to do a little more.  Perhaps if I stack up enough accomplishments on my bike, I can motivate family, friends, and others to give the whole food, plant-based diet a whirl.  This is now a major factor for my participation in ultra-endurance cycling.  While getting fit and deeply experiencing life on the bike, I hope I'm also proving that a whole food, plant-based diet will give you with the energy to do whatever it is you desire but lack the vitality to accomplish.  I'm not saying eat plants to be able to knock out multiple centuries or do an Ironman, just do it to accomplish any dream, even one as silly as pedaling a thing on two wheels for 154 miles around a giant rock.  Even if your goal is just to have enough energy to get through another week, eating a lot of plants will help, which is one reason I began my health  journey in the first place.

 

Plant Power

 

My Secret

I'll say it again:  Eat Plants!  Above all else, plant-based nutrition is the foundation of my health.  This action gives my body the nutrients needed to fire on all cylinders.  I know this to be true for me.  (I've experienced times with and without this lifestyle, and the contrast is stark.)  Countless others claim the same, and compelling, unadulterated research proclaims it too.  Please just take a look at one or two of the following studies:  The Epic Trials, The Adventist Studies, The Blue Zone Studies, or The Harvard Nurses Study.

There are other things I do that also help, actions that improve my health by one percent or more.  Minimalism has helped.  By simplifying my life, not necessarily decluttering stuff but more importantly letting go of time consuming habits that added no value to my life, I have found enough time to train.  It amazes me that I wasted ten to fifteen hours a week consuming news and social media.  Yoga is another part of my wellness puzzle.  It provides me with flexibility, coordination, and balance, all of which have helped to prevent injury and aid in recovery.  I have also found meditation to be useful.  When life doesn't go my way, I don't freak out as much.  Through meditation I've discovered how to breathe and let temporary negative thoughts and feelings pass on by.  This has helped during some tense, demanding moments in life when I wanted to quit training.

 

Recovery Smoothie

 

A Final Thought about Recovery

Something occurred to me a few hours after this particular ride:  A whole-food, plant-based diet kicks butt when it comes to recovery after extreme physical exertion.  It was a beautiful ride but a very long day in the saddle, and I felt it for awhile.  It's true that going plant-based has blessed me with loads of energy to do crazy things.  Equally important, it allows me to recover quickly.  100 miles, 6000 feet of climbing, and eight hours on bumpy gravel roads takes it toll and depletes the energy reserves.  Within a few hours after returning home from my ride, I felt fine.  Thirty minutes after drinking a recovery smoothie, I was revived, had the energy to get out and take care of farm chores, visit with my wife, and write this blog.  I'm an ordinary guy, trust me and just ask my wife and son.  Eating plant-based, however, is miraculous, and unlike another unnamed food product  "It does a body good!"

Holy, Hand-Mashed Guacamole

Oh My Goodness!

 

Introduction

Why hand mashed?  The texture and color just seem better and brighter compared to making it in a food processor.  The tool I prefer for mashing is a Pampered Chef  Mix 'N Chop.  Yes, it takes a little more time this way, but I feel the end result is worth it.  This delicious side can certainly stand alone, but my family loves adding our guacamole to nachos, tostadas, and tacos as a replacement for cheese.  Some knock the guac because it's a little fatty; however, it's also super high in healthy fiber.  What's more, the fat is monounsaturated (the kind that may actually lower blood cholesterol).  There are other good things in it too, folate and vitamin E, and these guys aid in immune function, metabolism, and more.

Ingredients

•3 large ripened avocados

•1-2 cloves of garlic

•4 cherry tomatoes

•cilantro

•juice from 1/2 a lime

•2 tsp olive oil

•1 tsp salt

 

Instructions

Mince the garlic super fine and set aside.  Coarsely chop the tomatoes and set aside.  Mince the cilantro (leafs only) and set aside.  Half the avocados and remove the pits. (Save the largest pit if you want to make it before hand and refrigerate because the pros swear that you can use it to keep the guacamole fresh).  Scoop out the insides of the avocados with a spoon and place in a mixing bowl.  Add all other ingredient and mash until the guacamole is slightly chunky.  If setting aside to serve later, place the largest pit in the center of your guacamole, cover, and refrigerate.  For a finishing touch, garnish with more coarsely chopped cilantro leaves.

 

A Remarkable Day

 

Doubts filled my mind pedaling up the Old Teton Highway on the last ascent of the 2017 Around the Rock Ride.  With over 140 miles and around 6,000 feet of climbing already completed, my legs were on fire, the gears too big, and I just couldn’t turn the cranks.  Sensing possible cramping, I had to get off and push my bike up the sections registering between a ten and twelve percent incline on the Garmin.  It wasn’t how I imagined myself completing the ride, and it certainly won’t be remembered by the Fitzgerald’s crew as one of the best times.  However, this event was a personal victory for me. 

 

Gathering for the "Ride of Passage"

 

The whole affair began at 6:00 A.M.  This year around 40 participants registered to ride.  Most of the cyclists participating in this friendly competition had previously completed the loop around the Grand Tetons, were all more seasoned ultra-endurance cyclist’s than I, and had youth on their side.  In fact, this was my first “race” in twenty-six years.  Sponsored by Fitzgerald’s Bikes and attended by Salsa Cycles, this event is underrated, but when word gets out I’m sure it will go down as one of the premier mixed-surface gravel rides in America because of its level of difficulty and incredible scenery.  Fitzgerald’s dubs it, “An Annual Ride of Passage.”

 

Not a great photo (I was very focused on the ride) but a little hint of what you will see

 

Other facts about the ride are the following:  it begins and ends in Victor, Idaho at Fitzgerald’s Bike Shop; the loop is 154-miles long; if you should choose to participate, you will complete over 8,900 feet of climbing in a day; the loop goes around the Grand Tetons and through the park; the scenery is breathtaking; the event is entirely self-supported (you navigate, take all your own supplies, and are expected to be 100% responsible for all aspects of your well-being and safety); it takes between nine and twelve hours to complete depending on your level of fitness, experience, and skill; the only prizes for completing the ride are cheers from other participants when you finish and free beer.  (The cheers, heart-felt congratulations, high-fives, and knuckle bumps were all I took in.)

Here are a few insights I gained through this life-changing experience:

• What I’m doing, my 12-step challenge, works well for me; most of all, I enjoy an abundance of energy and seemingly  super-human recovery rates. Conventional wisdom is that you’re not supposed to be able to do this kind of crap at my age. I’m fifty, returned home at 11:00 P.M. from an ultra-endurance cycling event, was up at 6:00 A.M. the next morning for more than one hour of farm chores, do not hurt, and feel ready to start training again tomorrow. Is the balanced intake of nutrients from The Daily Dozen responsible?  Is it the absence of meat, dairy, and other highly refined foods in my diet?  Yoga?  What about my overall lifestyle?  The love and support of a dear friend and my immediate family?  All of the above?  It has been suggested to me that a low inflammation diet and lifestyle provide the energy and recovery rates I’m feebly attempting to describe.  My intuition tells me that although diet plays the biggest role in accounting for these phenomena, other factors (yoga, support, rest, etc.) certainly have a role in this too.

• Making a big commitment public and soliciting support from others helps you to accomplish ambitious goals. Originally, I announced my intentions to do this “ride of passage” to my wife and son. Then, I informed my students and coworkers at school of my plans.  Last but not least, I posted my goal on this blog.  Although I’m sure that people are inherently good and would not criticize me for failing to follow through with it all, I felt the weight of all that accountability.  This form of healthy peer pressure inspired me to finish the ride when I the thought of quitting briefly entered my mind.  Likewise, making your goals public will attract like-minded people who will support you.  One of my sources of inspiration and mentor, a long-time best friend, supported my dream.  An experienced endurance cyclist himself, he planned on completing the ride with me in order to provide encouragement and moral support.  After competing in the Rockwell Relays in Southern Utah, a grueling road cycling event in its own right, he was injured.  Don surprised me by offering to drive me to and from the event, paying for my expenses, checking in on me at various points in the ride, and doing the last big climb with me.

• I’m still learning how to be in the moment and celebrate. I was one of the last athletes to finish, and before coming in I analyzed my performance, trying to plan how to do it better next time. This was a mistake!  The other finishers were amazing, supportive, and provided me with the gift of their praise.  This, in turn, reminded me to savor the experience of the ride.  To just celebrate is what I most need to take with me from this ride.  For those like me attempting to recover from unhealthy perfectionist tendencies, learning this life-lesson is a must.

Letting Go of Processed Grains and Sugars

In April I announced that I would be letting go of all meat and dairy products for an entire year.  Except for one mistake, I've been true to this commitment.  (I didn't see that buttermilk had been added to a whole grain pizza crust I purchased at our grocery store, a mistake my son caught and made sure to point out.)  My first thoughts were that after a year I would allow myself to ease up a little on holidays and special occasions, hoping to avoid uncomfortable conversations and celebrate conflict free with family and friends.  After a little practice, I feel I now have the skills to gracefully navigate these situations meat and dairy free. This is a lifestyle change I'm convinced will be permanent.

I'm learning to carefully read ingredients lists

In May I challenged myself to cut out all highly-processed grains (whole grains only, Ezekiel Bread products and such).  I've seriously considered making my own breads, tortillas, and crusts; however, I'm struggling with the issue of finding time to do it.  For now, I simply purchase the purest whole-grain item available at my local grocery store with the least amount of ingredients.  Obviously, I'm still working on this challenge and will put more effort into learning to make my own whole-grain food items.  In a best-case scenario, I'm hoping that  my family will follow my lead and pitch in.  I would be okay without these items, but I'm attempting to create meals that will encourage my family to join me in the light side of the food force.

For the month of June, I've vowed to eliminate all processed sugars.  As mentioned in earlier posts, roughly seventy percent of my diet consists of fresh fruits and veggies (green smoothies, salads, fresh vegetables dipped in humus, etc.).  On a similar note, I haven't had sodas or candy in years.  Admittedly, this isn't much of a challenge; nonetheless, I feel that I can be even more mindful at the grocery store and carefully read all labels so another pizza crust error doesn't happen again for my son to exploit. 

Have I mentioned that my teenager has made it very clear that he is not on board with the upgrade in my lifestyle change?  Oh, what fun!  For now, I'm looking at this opposition to a whole-foods, plant-based diet as a challenge to come up with some killer vegan meals my boy will enjoy

Her Favorite Breakfast Smoothie

 

Yumalicious!

 

If you guessed this recipe has chocolate in it, then you were right.  This is my wife’s favorite, and she argues this is the only smoothie we need.  (Maybe I could live with that.)

 Ingredients

-2 packed cups of fresh spinach

-2 large bananas

-2 cups of frozen blueberries

-4 tablespoons of flax seeds

-3 tablespoons of chia seeds

-3 tablespoons of raw Peruvian cocoa

-1 tablespoon of Peruvian Maca root

-1/4 of a quart of cashew milk

-1/4 of a quart of coconut milk

-1 tablespoon of honey

Instructions

Again, a great high-powered blender like a Vita-Mix works best to whip up this chocolaty delight.  Rinse and pack spinach in the bottom of the blender.  Next, add the fruit.  Add seeds, raw Peruvian cocoa and Maca, nut milks, and honey.  Blend, fall in love with breakfast, live a life of abundance, and enjoy freedom from diet-caused disease.

The Nutritional Facts for Those Who Just Gotta Know

Dark leafy greens are the base of all my smoothies, and spinach is the go to guy here.  This green is super nutritious.  Like most leafy foods, it is a great source of dietary fiber.  More important, this delicious plant is an excellent source of vitamins A, C, and K, as well as a good source of iron, magnesium, potassium and so much more.  I already mentioned all the benefits of these guys in the post on my first smoothie recipe.

What I didn’t discuss are the dietary benefits of minerals.  They are critical for hundreds of biochemical reactions in the body.  Here are just few:  they help maintain nerve and muscle function, support a healthy immune system, keep the heart beat steady, help bones remain strong, regulate blood glucose levels, aid in the production of energy, carry oxygen from your lungs to transport it throughout your body, conduct electricity, help with muscle contraction, and support digestion. Whew!

“Bananas,” he frequently said.  I’m not sure why, but a good friend and gourmet chef from Germany exclaimed this whenever he was excited.  This fruit is exciting.   The first benefit from bananas is related to their potassium content.  Potassium is an essential mineral for maintaining normal blood pressure and heart function. Since one medium-sized banana contains a whopping 400-plus mg of potassium, the inclusion of bananas in your routine meal plan may help with the following:

•The prevention of high blood pressure (You can Google a study on researchers who tracked 40,000 male health professionals over four years that examined the correlation of the inclusion of bananas in the diet and healthy blood pressure.)

•Lower cholesterol and the prevention of atherosclerosis because they have sterols which can block the absorption on dietary cholesterol, keeping blood cholesterol levels in check

•Aide with digestion and a stable glycemic index because they have a lot of water soluble type of fiber (pectin)

•A healthy gut microbiome because bananas have fructose-containing carbohydrates that are not typically broken down by enzymes but metabolized by friendly intestinal bacteria

•Enhanced athletic performance as a result of the bananas combination of vitamins, minerals, and low glycemic carbs (You can do a search for and review a 2012 report on endurance cyclist that had great results replacing sports drinks with only bananas and good old-fashioned H20)

Blueberries are the next ingredient in this smoothie, and they add many health benefits.  This fruit has an impressive list of nutrients including the following:  iron, phosphorous, potassium, calcium, magnesium, manganese, zinc, folate, vitamins A, C, K, and B6, anthocyanins, and 3.6 grams of fiber per cup.   A quick look on various nutritional websites revealed a host of positive health benefits from the regular consumption of blueberries.  They maintain healthy bones, lower blood pressure, manage diabetes and heart disease, prevent cancer, improve digestion and mental health, increase satiety, and aid in weight loss.

Raw cocoa and Maca are the superfoods I include in this smoothie.  They add incredible flavor and more health.  When I describe the ingredients list, the reaction is sometimes “yuck.”  One sip, however, nets an incredulous look and the comment of “Tastes like a chocolate malt.” 

There’s a lot of good in a cacao bean:

• Antioxidants (flavonoids) - These guys help fight cancer causing free radicals
• Carbohydrates (the good kind of balanced with nutrients and fiber) – Good carbs provide our intestinal flora with the nutrients needed to digest our food; they are also the first source of energy for our bodies
• Fats (oleic acid, a heart-healthy, monounsaturated fat) – This nutritious fat helps raise good cholesterol and lower the bad
• Fiber – The standard American diet has too much protein and too little fiber, causing metabolic acidosis and weak immune systems (Arguably, we need all we can get of this stuff)
• Minerals (calcium, copper, iron, magnesium, potassium, sulfur, zinc) – Again, we need minerals for many critical body functions
  
• Vitamins (B1, B2, B3, B5, B9, E) – Basically, we need vitamins from our foods to provide the nutrients that we cannot produce ourselves so that we have normal growth, basic cell function, and longevity (The B vitamins are crucial because they allow us to convert our foods into fuel, vitamin E helps protect our cells from the damaging effects of free radicals)

Why settle for one superfood when you can have two?  The claims made on the label for my raw, Peruvian Maca are bold.  Mons Valley Eco states, “Maca nutritionally supports the glands in the body to optimal function and is considered beneficial for energy (by balancing the endocrine system – thyroid, pituitary, and adrenal glands), well-being, vitality, emotional balance and stamina.”  Like me, you can verify that reputable evidence exists to support these claims with a little research on the Internet; however, one should note that although there is longstanding historical account to support these claims among indigenous cultures, much of what has been learned from scientist about this superfood is new.

The last new ingredient to be covered from this recipe (I went over the benefits of flax and chia seeds in a previous post) are cashew and coconut milk.  Most important is what is not in this ingredient.  It does not have dairy, egg, gluten, MSG, or soy. “Why is this included?” You ask.  Creaminess!  This is a great place to end, I feel.  Join me and my wife for a deliciously healthy way to begin a new day with this breakfast treat.

 

Week Two of My 12-Step Challenge in Review: Letting Go of Meat and Dairy for One Year

A different kind of good!

What is a processed food item?  A very simple definition I once heard is any food that has stuff added to it or taken away from it that makes it less healthy.  The items I chose to remove from my diet during the first month of my challenge are ALL meat and dairy products.  True, some meat and dairy may not have any "harmful" additives, but I still carry about twenty pounds of fat on my stomach and chest.  In spite of all the improvements I've realized over the past five years of moving towards a whole-foods, plant-based diet, I'm still curious about how much further I can take this approach to health and nutrition.  I'm looking at this step in my challenge as an experiment to see what will happen to my health and weight without these items in my diet.

In truth, I've been so busy eating the suggested servings of "The Daily Dozen" I have not missed meat or dairy.  Yes, I was already close to following an exclusively plant-based diet; however, I still enjoyed some fish or poultry once a month, so these foods were not difficult to give up.  Sour cream and cheese, on the other hand, were really hard to let go because I had a little of each on a daily basis.  Are you still with me after dropping the no meat or dairy bomb?  Please, just breath and relax a little.  I know I just opened a big can of worms with the "Are meat and dairy products harmful to our health?" debate, but some compelling evidence I've recently examined has convinced me to give it a whirl.  Consider the following evidence-based, well-documented research:

•Colon cancer (conclusively linked with the high consumption of meat)

•Prostate cancer (strongly associated with the consumption of dairy and meat)

•Diabetes (specifically linked to the protein found in dairy)

•Heart disease (again, undoubtedly linked to a diet with meat and dairy)

 What are the sources for these bold claims?  Here a just a few that you can investigate on your own:

•The Epic Study ~ The biggest study in history on diet and nutrition conducted by unbiased epidemiologists with over 500,000 participants.  It began in the year 2000, is still ongoing, and is funded by the European Union.  In a nut shell, the scientific research conducted in this study has concluded that animal protein is strongly associated with weight gain, diabetes, cancer, heart disease, and longevity problems.

•The Harvard Nurses Health Study ~ This study investigates the risk factors for major chronic diseases in women.  It looks a variety of risk factors including smoking, exercise, and diet.  It too strongly associates the consumption of meat and dairy products with heart disease, diabetes, cancer, and more.

•The Adventist Health Study ~ Research providing massive amounts of evidence proving that a plant-based diet  is better for you because it drastically lowers your chances for cancer, diabetes, and heart disease.

•The Blue Zone Study ~ Longevity studies that pinpoint geographical regions where people live extraordinarily long, happy, and healthy lives tied to a plant-based diet.

•The Life-long Works of Numerous Doctors:  Dr. Neal Barnard (The PCRM), Dr. Collin Campbell (The China Study), Dr. Garth Davis (The Davis Clinic and Proteinoholic), Dr. Caldwell Esselstyn (The Prevent and Reverse Heart Disease Program), and Dr Michael Greger (NutritionFacts.org and How Not To Die).

 One final note, let's forget the whole not enough protein concern associated with a plant-based diet, please.  It's virtually impossible to not get your RDA of protein eating a reasonable variety plants and an adequate amount of calories.  Besides, when was the last time someone died of a protein deficiency?  What's more, unless your doctor is in bed with Big AG and Pharma or hasn't read the current research, he or she will certainly tell you to add a lot of fruits and veggies, reduce the amount of meat and dairy in your diet, and do other healthy things like stress less and exercise to prevent and reverse nasty life-style diseases like cancer, diabetes, atherosclerosis, and more.  Consider joining me in replacing some or all meat and dairy with wholesome plants to live better and longer.

Kale Yes! To Incredible Health

Wow! That's a lot of healthy stuff

This is my favorite breakfast smoothie. (Not my wife’s; of course,  she prefers my smoothie with chocolate in it.) Before this delicious elixir touches my lips, I can sense the incredible health it provides just by looking at it. Drinking Kale Yes! kick starts my day and allows me to check off servings of greens, fruit, flax, and spice from Dr. Gregor's "Daily Dozen" list.

 My Recipe

-2 packed cups of fresh Tuscan kale

-1 cup of frozen mangoes 

-1 cup of ripe frozen peaches

-1/4 cup of fresh minced ginger

-1 peeled lemon

-4 to 6 cups of cold water

-3-4 tablespoons of honey

-2 teaspoons of Spirulina

-4 tablespoons of flaxseed

-3 tablespoons of Chia seeds

Vibrant and Packed with Essential Nutrients

Instructions

You need a high-power blender to make smoothies with frozen produce. (I use a Vita-Mix, but whatever device you prefer is fine.) Rinse and then pack the kale in the bottom of the blender. Next, add the frozen fruit. Then, put in the lemon, ginger, Spirulina, seeds, water, and honey. Blend and Bon Appetite! As you will see if you continue reading this blog, this smoothie has a lot going for it.

Nutrtitional Facts for Those Who Just Gotta know

Kale is nutritional powerhouse. Nero di Toscana (Brassica oleracea, also known as Tuscan kale, lacinato kale, or dinosaur kale) is my favorite variety because it tastes better and really grows well on my farm. Most important, it is a great source of dietary fiber. It has many minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. According to Jared R. McKinley, guest commentator on DrWeil.com, a single cup of this super food provides more than 100 percent of the daily value of vitamins K and A, 88 percent for vitamin C, and is a source of cancer preventing organosulfur compounds. These nutrients play several important roles—namely they support vision, the immune system, healthy vital organs, build bones and teeth, and support the growth and repair of skin, cartilage, tendons, ligaments, and blood vessels. Kale also has anti-inflammatory properties, detoxification benefits, and is critical for digestive support. If I were forced to choose just one green for ultimate health, it would have to be this guy. Got Kale!

Mangoes & Peaches—Oh, so delicious!  Nutritionally speaking, fruits add fructose, or healthy sweets. This is important because restriction sends my body the wrong signals (i.e., I’m starving).  For me taste and satisfaction play a crucial role in my diet. In essence, it gives me the wow factor, which allows me to stick with healthy eating for the long haul. Nonetheless, fruits also have impressive lists of vitamins and minerals with many benefits to our health. For instance, one cup of mango has 12% RDA of our daily fiber; no cholesterol, sodium, or fat; 35% of the vitamin A RDA; 100% RDA of vitamin C; and only 100 calories. With an impressive list of more than 20 vitamins and minerals, it certainly has claim to the title of super fruit. Our next ingredient, the peach, has only around 70 calories, 3 grams of fiber in one cup, and more vitamins A & C.

Flaxseed and Chia are this smoothie’s dynamic duo. Flaxseed has good fat, the Omega-3 essential fatty acids. Most modern diets are woefully low in these good guys. These tiny seeds have an impressive list of other benefits of which I’ll only list a few: they’re high in antioxidants (Lignans), high in fiber and low in carbs (which is great for digestive health), and they’re packed with other beneficial nutrients (vitamins B1 and 6, Manganese, Magnesium, phosphorous, and selenium). Chia seeds are great too because they deliver a lot of nutrients with very few calories. They have the same impressive list of nutrients found in flaxseed plus calcium and loads of fiber.

Ginger, Lemon, and Honey—my spices and sweeteners. Ginger has a lot going for it. Gingerol, a substance with powerful anti-inflammatory and antioxidant properties, has an impressive list of medicinal qualities. It is a natural treatment for many forms of nausea, reduces muscle pain and soreness, and lowers blood sugars. It may improve heart disease risk factors, fight infections, prevent cancer, lower cholesterol, and improve brain function. Whew! Add lemons and you benefit from more fiber, vitamin C, minerals, and essential oils. There are some indications from research that show how eating lemons might help lower the risk of heart disease, cancer, and kidney stones. Honey, you’re so sweet. Adding this to the recipe disqualifies my smoothie as vegan. If that’s an issue, use your own favorite sweetener.  For me, honey gives this smoothie a real buzz. There are many ways humans use honey. Which are scientifically accurate is up for debate.  Here are only a few ways I discovered it’s being used:

•Help with allergies, sleeping, scrapes and burns, herpes, hangovers, and gum disease

•Boost in energy, memory, the immune system, and libido

•Treatment of sinus infections, dandruff, and acid reflux

Spirulina sounds a lot better than pond scum, but that is what this blue-green algae actually is. Originally harvested by the Aztecs from Lake Texcoco, it has a long history as a super food. Depending on the variety, one three gram serving of Spirulina contains the following according to the label on my source: 60% protein; vitamins A, K1, K2, B12; iron, manganese and chromium; health-giving phytonutrients such as carotenoids, GLA, SOD, and phycocyanin; 2800% more beta-carotene than carrots; 3900% more iron than spinach; 600% more protein than tofu; and 280% more antioxidants than blueberries. Incredible! Among its proven health benefits are that it eliminates Candida, lowers blood pressure and cholesterol, reduces chance of stroke, detoxifies the body of heavy metals (especially arsenic), boosts energy, and speeds up weight loss.

A Shout Out for Green Smoothies

Delicious and Nutritious

Energy. I am rewarded and blessed with loads of it, which is great for me because my weekly schedule is full.  I typically rise at 4:30 A.M., hydrate with a couple of large glasses of water, meditate, hit the mat for sixty to ninety minutes of Vinyasa Yoga, prepare and drink my breakfast smoothie, and then head out.  Afterwards, I work for 8-9 hours, train on a bike for one to three hours each afternoon, cook dinner, spend time with my wife and son, prepare food for the next day, meditate more, and hit the sack to do it all again. On weekends I like to work on building my aerobic base with a longer four to eight hour ride, experiment with and try new plant-based recipes, prepare food for the coming week, and work on my farm. When kids are in school, I teach. During the summer months, I farm. Spring and fall are super busy, I do both! On top of all that, I love to study all things related to wellness and write. I have a very full life and would want it no other way.

Somewhere I heard the expression that the body fuels the mind.  I’m not certain about which aspect of health is the most important.  Is it the mental, nutritional, the physical, or spiritual?  I continue to ponder this question.  With the passage of time, my observations have led me to believe that these different dimensions of health are somewhat intertwined.  Whatever the case, I can now clearly see one important action that works wonders for me—when I begin my day nutritionally right, I am provided with a wealth of energy to do what I love and serve others.

It is for this reason that each and every day before leaving for work or a workout I mix up and drink a large green smoothie.  Above all else I do, I believe this act lays the foundation for a great start to my day and all aspects of my health. Green smoothies certainly get a lot of credit for my abundant stores of energy, quick recoveries from workouts, improved mood, increased mental alertness, and more. Here’s why.  They are culinary powerhouses packed with all the nutrients my body needs to move and fully function. My breakfast smoothies have the following components of great nutrition:  a lot of fiber; healthy carbohydrates, fats, and proteins; vitamins, minerals, and amazing stores of important phytonutrients.

I rely on three very healthy greens (chard, kale, and spinach) to build the nutritional foundation of this meal. In future posts, an examination of these whole plant foods will reveal just how nutritious these plants are. Next, there's fruit. Depending on the smoothie, I add bananas and blueberries or peaches and mangoes. What’s up with these guys? Taste, healthy carbs, and loads of vitamins and minerals! Yep, they make my smoothies healthy culinary treats that keep me coming back for more. The third layer is seeds, nut milk or water, and honey. Flax and Chia seeds, coconut milk, and good old-fashioned H2O are what I rely on for healthy fats, hydration, and more. Last but not least, I include some super foods (raw cocoa, maca root, or spirulina). These crucial ingredients are super nutritious.  Stay tuned for my recipes and specific nutritional information on what I feel is the best way to start the day.