Halfway There!

by dana.sommers, February 19, 2012 | Permalink

by Allison Montanaro, Healthy Eating Specialist

We are just about halfway through the challenge…hard to believe, right?? I bet this whole “eating plant-strong” thing is a lot easier than you expected. Maybe you rekindled your love for quinoa, or maybe you’ve opened your eyes a little bit wider to the amazing and colorful produce options we have every day!

A big thank you to everyone for taking full advantage of the challenge and joining us for Monday and Wednesday meetings, whenever possible. It makes it more worthwhile for everyone with all of your valuable comments and suggestions.

Week 2 had us removing meat from our diets (if you’re following the fire cadet program) and continuing with the plant-strong diet (if you’re following the firefighter program). On Monday we learned all about the different meat alternatives out there. We discussed tofu, seitan, and tempeh – from the differences in how they are produced to how they function as a meat alternative and how to prepare them.

Tofu – made from soybeans – coagulating soy milk and pressing the curds into soft white blocks; comes in different varieties – silken, firm, extra firm, baked, flavored, packed in water, packing in aseptic containers, etc.; mostly flavorless and absorbs marinades and seasonings easily; can be baked, grilled, stir-fried, added to soups or stews.

Tempeh – made from soybeans that have gone through a natural and controlled fermentation process with other grains and bound into a cake form; high protein, fiber, and vitamin concentrations; earthy flavor that works as a great meat substitute in many forms.

Seitan – wheat gluten – made from wheat flour dough; process involves removing the starch, leaving behind insoluble gluten; non-soy meat alternative; can be used in tons of recipes that call for chewy meats. Can definitely make this at home.

We also discussed other ways to replace meat in meals, from Portobello mushrooms to bulgur to meat alternatives like Boca burgers and veggie dogs. The possibilities are endless and will leave you completely satisfied and not missing the meat at all!

Keep in mind when you are looking for a meat substitute, however, that nothing will truly replace the real thing. While meat alternatives can surely be delicious and function quite well in the place of meat, there are some limitations. Instead of trying desperately to recreate your favorite meal using a meal alternative, explore some of the amazing options for new recipes that celebrate the wonderful flavors of fresh vegetables and whole grains. Also, make sure you are reading the ingredients and nutrition facts carefully, as companies can sneak in some less-than-ideal ingredients without us even noticing!

Have a great rest of your weekend and I hope to see you on Monday for our lesson on cooking without oils! I will be demonstrating some great cooking techniques that do not use oils, and I’ll have a great recipe for you.

And We’re Off!

by dana.sommers, February 10, 2012 | Permalink

by Allison Montanaro, Healthy Eating Specialist

Our 28 Day Challenge officially kicked off Monday night with our first evening meeting! We are seeing a huge increase in participation for this challenge from ones in the past – we’re up to about 60 participants, which is AWESOME. Even though we take over the entire café, in our eyes, the more people interested in healthy eating, the better!

During our information session, we learned all about the Engine 2 diet and its founder, Rip Esselstyn – the Texas triathlete-turned firefighter. We covered the basics of the program and what is expected of each participant. We watched some informative videos, ate delicious healthy snacks, and then gave away some awesome prizes! Hint: if you participate in the challenge by attending meetings, asking thoughtful questions, and interacting with us on our social networks (facebook, twitter, blog) you have a better chance of winning these super cool prizes.

The lesson for Monday’s meeting was on removing all dairy products from our diet. Contrary to popular belief, milk is not as beneficial as the dairy industry wants you to believe. Dairy is highly acidic and when consumed, our body attempts to neutralize the acidity before it reaches the kidneys. It does this by leaching calcium from our bones. There are many studies done on the correlation between bone health and dairy products, and it is well-known that countries with low dairy consumption have the lowest rates of osteoporosis. Additionally, upward of 75% of the world’s population cannot digest dairy, but many people do not know this. Cheese, like milk, is also highly acidic. It is high in sodium and is the #1 source of artery-clogging saturated fat. Be mindful, however, of swapping out cheese for non-dairy cheese substitutes. Often these are also high in sodium and fat, and many contain casein – a dairy protein often linked to an increased risk of cancers.

For our lesson on dairy, I had a variety of unsweetened non-dairy milks for participants to sample (almond, soy, hemp, rice, and coconut) so you could figure out what they liked the best. There really is a milk alternative for everyone! My personal favorite is coconut, and according to our participants – almond and soy were up there, too.

We also learned about replacing dairy in our diets and what we can use as replacements. For instance, silken tofu can be used in place of milk or cream in chocolate pudding. I made a delicious chocolate mousse to share with the group (Engine 2, pg 245). The dessert got its creamy consistency from Mori-Nu Silken Lite tofu, which you cannot taste in the least! Plus, you get the benefit all of that valuable plant-based protein. If you’re having a hard time kicking your yogurt habit, there are plenty of soy and almond milk varieties available. Just be sure to look for ones that are low in sugar and follow E2 guidelines.

Hopefully everyone has been successfully eating plant-strong this week! We are looking forward to catching up at Monday’s meeting and learning all about replacing meat in our diets. I will have a delicious recipe for you to try, and we will examine all of the different meat alternatives out there.

Have a great weekend and don’t forget to keep me up to date on your progress!

ANDI Scores and What They Mean For You

by dana.sommers, January 8, 2012 | Permalink

by Allison Montanaro, Healthy Eating Specialist

It’s easy to let your eyes wander when you stroll through our gorgeous produce section. Rows of greens, oranges, reds, yellows and purples, all waiting to be turned into a delicious meal. You may have noticed numbers popping up on the labels of these fruits and vegetables. These refer to the item’s ANDI Scores, or Aggregate Nutrient Density Index. It was developed by Dr. Joel Fuhrman using a complex understanding of a food’s nutrient make-up. We won’t bore you with details, but you can read more about ANDI Scores here. For our purposes, I will tell you how to read ANDI Scores and what they mean for you.

Basically, the higher the number, the better the food is for you. This is why kale scores a perfect 1000, while soda is at the bottom of the list with a 1; no one can argue against that. In fact, dark leafy greens such as collard, mustard, dandelion, and turnip, as well as all varieties of kale, score at the top of the chart. This means that the nutrient density of these super foods, when compared to their caloric value, is the best there is in whole, unprocessed foods.

It gets trickier to navigate as you move down the chart. Sure, broccoli sounds like a good, healthy option, until you see that it only receives a 376 out of 1000 on the ANDI scale. This does not mean broccoli is bad for you; rather, it simply means that, when compared to the caloric value, kale and other leafy greens have more nutrients. Broccoli is still a great choice over any processed food. Some healthy foods score lower because they are higher in calories, not because they are low in nutrients.

It is also important to remember with the ANDI scale that we must eat a variety of these colorful foods, including ones with lower scores. If we subsisted on dark leafy greens forever, we would not be getting enough fat in our diets. Instead, we should be focusing on choosing whole, unprocessed foods that will provide the most benefits to our bodies. Try to incorporate as much color as possible in your diet to ensure that you are getting a wide variety of nutrients, vitamins and minerals.

As you navigate the aisles, use the ANDI scale as a reference point to ensure that you are getting enough of a variety in your diet. Keep the emphasis on plant heavy whole foods that are naturally low in fat and high in nutrients, and you will be the best you that you can be.