I will admit that one of my biggest guilty pleasures is the Coconut Curry Vegetables at P.F. Changs. Our family has followed the Dave Ramsey envelope system for quite a long while now and so this is something we definitely budget for. Unfortunately it takes quite a bit of cash out of our "eating out envelope" so when I discovered a way to make a copy-cat version -- I couldn't wait to try it!

Imagine perfectly crispy silken tofu added into stir fried veggies... glazed over with a sweet coconut curry sauce. Throw on a heaping handful of peanuts and your eye balls are rolling to the back of your head ;) (Yes it's that good!).

Here's my copy cat recipe to share with you. I adapted it for my family of 4 and it gave us plenty of leftovers. If you decide to make this dish - please share what you thought of it!

PF CHANGS COCONUT CURRY VEGETABLES - COPY CAT RECIPE

Ingredients: 

2T Olive Oil

12oz Package Silken Tofu

1 Small Onion

1 Small Red Bell Pepper

1 cup Sliced Mushrooms

6 cup Frozen Vegetables (broccoli, carrot & cauliflower)

4tsp Cornstarch

1 cup Peanuts

Coconut-Curry Sauce:

* I doubled this sauce recipe since I made a huge portion of rice and veggies to feed my family of 4. I made 6-8 servings of brown rice which gave us about 2-3 cups left over.

1 cup Coconut Milk

4T Soy Sauce (Tamari)

1tsp Curry Powder

2T Packed Brown Sugar

4tsp Rice Vinegar

Directions:

1. Cube tofu, mix in cornstarch and fry in olive oil until they are brown & crispy
2. Heat frozen vegetables in olive oil or splash of vegetable broth. Once they are warm, add mushrooms, red pepper and onion
3. Add tofu to the vegetables
4. Add the sauce to the pan with veggies. Bring to a simmer, tossing to combine
5. Dissolve the cornstarch in 1 1/2 tbsp of water and add to pan. Stir until the sauce turns glossy (about 10 seconds).
6. Add the peanuts
7. Serve with rice or noodles 

A Personal Area of Conviction

I’m going to stray a bit from my typical posts. I named this blog “Thyme For A Change” because I wanted it to encompass ALL aspects of my life that are in need for change. Though health and nutrition seem to be one of my main focuses on this blog; even more important is the change that must be taking place, constantly, on the inside. We can treat our bodies to the best nutrition and health; but if we neglect our spiritual health we might as well consider it all in vain. As Jesus once said, “Life is more than food, and the body is more than clothing.”

For those of you who don’t know me, I am a follower of Jesus. With that being said this post is coming from a biblical world view of things. I felt led to share my heart despite how difficult it’s going to be to admit my failures. 

Along this journey of discovering who God is and what His purpose is for me while I’m here; I keep being reminded of those who have less than me. I don’t consider myself to be wealthy - in fact I see my family as being very average in terms of economy. However when you compare what we have, to those living in third world countries, we are BEYOND wealthy. Time and time again we are reminded in scripture that God loves the poor. We are instructed to not draw a line in the sand and distinguish between the superiority of the rich man verses the inferiority of the poor man (The book of James has a lot to say about this). The Proverbs are filled with wisdom in how we are to view the rich and poor. The gospels are full of instruction from Jesus’ own lips on how we are to treat our neighbors.

The new commandment He gives to us is to “love the LORD with all your heart, soul and mind” and THEN to “love your neighbor as yourself”. There are many different words for “love” in the greek vocabulary. This particular passage uses the greek word “Agape” which is a sacrificial love. It’s the love that Jesus had for us when He sacrificially gave His life for us on the cross. This is the same type of love that we are called to give to others. Including the hard-to-love people.

God has been doing quite a work on my heart these past few weeks as I’ve been spending time reading about David. God chose him to be King over Israel -- not because of physical stature or what man could see by his eyes; but because of his heart. God said that David had a heart like His. God doesn’t choose to love those who look lovely on the outside... He’s not looking for charisma, beauty, likeability, financial status (rich or poor). “For the LORD does not see as man sees; for man looks at the outward appearance, but the LORD looks at the heart.” 1 Sam 16:7.

I recently watched a movie which I’m not sure whether to give it a recommendation as it was quite crude and grusome - filled with profanity (it's based on a true story by the way). The openning first scenes are the most offensive - but then it’s amazing to watch as this man turns his life to God and becomes renewed. I suppose that’s how life is. Full of crude moments and profanity. That’s who we are without the saving grace of Jesus. We are dead in our tresspasses and the best parts of us are even filthy rags to a perfect God. YET, even while we were dead in our sins and unlovely and undeserving, He came from heaven to be a man like us... live a perfect life... and die for us. Can you imagine dying for someone disgusting and unlovely? But that’s what Jesus did for us. So getting back to the movie ;) This man leaves his life of drunkeness, drugs and evil - and goes on a missions trip to the Sudan. He sees the life these children live... constantly fearing for their lives, literally. God uses this man to fund a gated community to protect as many as he could fit. At one point in the movie he’s in desperate need of more finances so he can purchase a vehicle to rescue more children - he asks for a donation from his wealthy friend who sends him away with $100 and tells him “sorry man, things are real tough.” Tough?! In comparison to WHAT?!!! 

I felt like a knife stabbed me in the gut. I was immediately convicted about the treasures I’m storing up for me here on earth - which is really showing neglect to the poverty stricken people who God loves and died for. Should we merely send missionaries over there to tell them God loves them and be well. Or should we back up those claims with tangible evidence that God loves them. Aren’t Christians called to be His hands and feet? How can we do that if we’re only giving lip service?

My loving husband has the most generous heart!

I’m convicted each time I pick up my Louis Vuitton handbag. Though I have such a sweet memory of my husband surprising me for my birthday by taking me to the store to pick it out... I’m convicted by what the bag represents. I feel like it’s a reflection of my true heart. I am not in any way saying that people who carry around one of these bags (or any other name brand designer item) is wrong; because it’s not the item itself but the heart behind that item. For me, I think I wanted that purse because it represented a certain social class I wanted to be apart of. Perhaps I wanted to look a certain part. I wanted to distinguish myself as someone having “more” from those who don’t. Oh my word can I turn the knife anymore in my gut right now. It’s embarrassing to admit, to put my sin on display this way, but I hope it might inspire others to examine their own hearts.

To my Christian sisters - will you join me in praying that God would be at work in our hearts to make us more like Him? That our desires would be correct and that we would strive to be more like Him rather than the world? That we wouldn’t trust our own hearts, because to do so is to be a fool (prov 28:26); but that we would give to the poor out of what we already have; that we would stop hiding our eyes from those who are in greater need (prov 28:27). We don’t need to wait for an abundance in our bank account; we merely need to give out of the abundance of our hearts. Knowing that it is God who gives to us and His desire is to save ALL. 

I hope I haven’t stepped on any toes -- or perhaps I should pray that I do? In any case, my Louis Vuitton will be among the first of items to sell. It’s “thyme” that I be obedient and break down the walls that separate me from others. It’s time that my wallet gives evidence to where my heart and faith really lie.

“Sell what you have and give alms; provide yourselves money bags which do not grow old, a treasure in the heavens that does not fail, where no thief approaches nor moth destroys. For where your treasure is, there your heart will be also.” - Luke 12:33-34

Myth #5: Soy is Bad!

I saved the most controversial topic in the health and wellness community for last. My goal in this article is to present you with resources based on medical research, not opinion. Therefore, I won't regurgitate what has already been said. Rather, I will point you to doctors that I respect.

As more people begin to make the switch to a plant based diet (or look for milk alternatives), the debate increases about soy and it’s harmful effects on the body, especially for women. I remember my very first week of giving this diet a try my mom and I visited a tiny coffee stand for an iced cold soy latte. When I asked for soy the owner began shaking her head and insisting she would never carry it in her store because she was a nurse and learned how harmful soy is for women. She then began to lecture us on the dangers of soy protein. I found it interesting that she wouldn’t carry soy milk yet carries cows milk which is far worse!

Our family typically drinks Almond Milk to begin with, however since we don’t eat meat we do eat dishes with other forms of protein, soy being one of them. Here's our two favorites:

Tofu - Made from soybeans, water and a curdling agent. It’s high in protein and calcium, and is a great option for baking or making marinades. Tofu is an unfermented soy protein and is essentially important to purchase this item organic and GMO free.

Tempeh - This soy product is originally from Indonesia and is made through a fermentation process which binds soybeans into a cake form, similar to a firm vegetarian burger or patty. Tempeh has a stronger flavor than tofu and is an excellent replacement for meat in most dishes.

(To learn more about other forms of protein, including soy, you can read this excellent post from The Reluctant Onion.)

Soy is it bad for you or not? =)

With all of these great soy products to implement into our family meals, I wanted to do some research on whether the claims of soy being dangerous were true. There are plenty of blogs out there on this subject from various health gurus... but I wanted to get the assurance from a doctor (or two); meet Dr. Barnard & Dr. McDougall!

Both of these Doctors have deemed the soybean as not harmful. In fact, soy-consuming populations of people, like the Asian cultures, have much lower incidences of heart disease, osteoporosis and cancer of the breast and prostate. The true danger zone is not in consuming sensible uses of soy but for those people who are lured into consuming “fake foods” (processed meat alternatives). In fact, soy isolates (found in soy protein powders, soy candy bars, soy chicken patties and soy burgers) has been proven to be just as damaging as animal protein (milk and cheese among the worst). This information, along with the graph below are from Dr. McDougall’s indepth article on the matter. I highly recommend you read it for yourself! I've also included a short clip on Dr. McDougall speaking on this topic:

Dr. Barnard, the President of the Physicians Committee for Responsible Medicine, wrote a great article on soy as well. Below are some of the main bullet points; you can read further explanations on each item by reading his article here:

SOY PRODUCTS:

*Reduce cancer risk

*Boost survival in breast cancer patients

*Lowers blood cholesterol

COMMON ATTACKS ON SOY & DR. BARNARD’S RESPONSE:

*GMO foods: They are easy to avoid

*Thyroid Health: Soy products do not affect it

*Minerals: They are well-absorbed

*Protein: It is well-digested

*Fermented or Unfermented Soy: They are both fine

I trust you'll find these articles helpful to you as you do your own research on soy. The main thing to keep in mind is the purpose of your lifestyle change (diet). Assuming that your goal is much like mine, to avoid the overly processed foods and animal proteins, your focus should be on keeping a Plant Based Diet. Key words: PLANT BASED. When people ask if our family is “Vegan” I try to stray from that word as there can be unhealthy vegans who focus more on what they CAN’T eat and find soy immitations of their prior diet. You can be a fat and unhealthy vegan (greasy spoon vegan), trust me! Our focus has always been to affirm what we CAN eat. A Plant Based diet is one which focuses more on eating whole foods like vegetables, fruits, seeds, nuts and legumes; and strives to limit or exclude processed items. 

With this in mind... I hereby deem this myth as...

Myth #4: Plant-Strong Is NOT Budget-Strong

When my family began to consider switching over to a Plant Based Diet one of our greatest concerns was the impact it would have on our pocket book. It's true that eating organic healthy meals at home will cost more than eating fast food or processed microwave dinners; but eating healthy plant-based foods does not need to be more expensive. 

It's unfortunate that the typical family living in America has to worry more about the financial impact rather than the health impact on their lives. Unfortunately, with government subsidies on dairy and meat; the cost comparison will be a bit higher when buying dairy alternatives like Almond Milk or Soy Milk. One thing to keep in mind is the consumer can ultimately change all that. Every time we go to the grocery store we cast a vote with the dollars we spend. Cost is driven by supply and demand; the more people who buy organic non-GMO foods, the quicker the cost of those items will go down. 

Keep in mind that a vegan diet does not have to be charactarized by “replacement foods”. For example, if you're trying to buy soy hotdogs and veggie burgers, the cost will be higher because of all the work that goes into processing those items. The goal of being Plant-Strong is to rid your household of processed foods. Trust me - fruits, vegetables, grains, legumes and nuts are satisfying enough without having to add processed meat-like items to it.

Here are some simple tips to save you money:

• Whenever possible, buy in bulk! 
• Stock up on frozen veggies and frozen fruit
• Stay away from processed foods
• Create a meal plan for the week and then shop strictly from that list
• The Happy Herbivore has a weekly 1200 calorie meal plan you can subscribe to for a small fee
• If you're not concerned about losing weight, you can grab a copy of ours for free (coming soon)

• Be selective on which items you purchase thats “organic”. If you are going to buy pre-packaged processed food... it’s already processed so it’s not necessary to buy it organic. The purpose in buying organic items is to limit the amount of pesticides you're consumming. You’ll want to purchase the “Dirty Dozen” organic as they are known to have higher amounts of pesticides and insecticides which are toxic to the nervous system. The “Clean 15” are those items which has the lowest in pesticides and therefore is not necessary to buy organic. You can see a complete list of the Dirt Dozen and Clean 15 by clicking here. 

• Build your pantry of must-have items
•  As you run low during the week you can add them to your shopping list on a magnetized notepad. My mom over at the Reluctant Onion prepared this awesome list of items to keep on hand at all times. The majority of recipes we cook include these items (except for a rare item or two that I need to purchase that week). You can click here to grab a copy of her list. Beside each item there might be a number next to it as her guideline of how many you should keep on hand to get you through a two week period.                

• Prepare your basic staples ahead of time to save you money AND time:
• Oil-Free Hummus Spread 
• Oil-Free Pesto Sauce
• Un-Cheese Spread
• Cooked Quinoa or Brown Rice
• Vegan Ranch Dressing
• Cut carrot and celery sticks for easy snacking
• (I love to keep these items on hand at all times so it makes meal preparation that much quicker. I use them for dips or as spreads on my sandwhiches. Many of the meals I cook use brown rice or quinoa so I like to have that cooked ahead of time so I just have to grab as needed.)

Below are some simple Meal Suggestions:

Breakfast:

Grapefruit & slice of Peanut Butter Toast

Oatmeal (with banana, chopped nuts, raisins, fresh berries, etc.)

Smoothies (my kids favorite is the “Green Monster”: Kale, frozen berries & orange juice)

Ezekiel English Muffins (I love topping mine with peanut butter and sliced banana)

Lunch:

Left overs from dinner the night before (just double your recipes)

Burritos (filled with black beans and sauteed (frozen) vegetables)

Quinoa with beans, tofu and/or veggies - whatever you have available 

Panini (uncheese spread/hummus/pesto, spinach, bellpeppers, mushrooms)

Dinner:

Black Bean Soup

Ministroni Soup

Navy Bean & Potato Soup

Vegetable Lasagna

Spaghetti & Marinara with a huge green salad

Vegetable Pot Pies

Snacks:

Homemade Chips & Salsa

Hummus & Veggies

Peanuts

Popcorn sprinkled with Nutritional Yeast

Fruit

For additional ideas you might want to check out an article about Rory Freedman, author and subject matter expert. The book is highly offensive based on language but one of the most thorough and best written books on the subject of veganism. Awhile back she took the food stamp challenge; her budget was $33 a week! Read about her experience and tips by clicking here. 

Other Resources:

• Eat Vegan on $4 a Day 
• Plant-Based on a Budget
• Main Street Vegan 
• Vegweb 

With all of these wonderful tips and resources, I have no choice but to deem this myth:

Myth #3: If It's On the Label, It Must Be True!

The following post has been written by my mom, who hosts her own blog as The Reluctant Onion. While we share many of the same views, some are her own. I invite you to learn more about her journey towards a Plant Based diet by visiting her blog at www.thereluctantonion.com

On October 18th of this year, I will be celebrating my one year anniversary following a Plant-Based Diet (Vegan). I find it almost hard to believe that it’s been a year, but even more, that I ever started this journey in the first place.

I was brought up not unlike many of you reading this article. There were a basic set of principles handed down to us by our parents that we followed - usually without question. “Respect Your Elders”, “Fear God”, “Honor Your Country”, “Listen to those in Authority” and so the list goes. It wasn’t until I started having kids that we were encouraged to “Question Authority”. It’s still something that goes against the grain of my upbringing but I am gradually beginning to believe that it is necessary. Especially when it comes to our health.

I, for one, learned too late that the world had changed and I had been so busy living that I failed to notice.

There was a time when I would head to the market and pick up any product off the shelf without ever reading a label, much less be concerned that the food I am about to eat may be harmful to me. Why would I? The USDA approved it, the RDA recommended and my grocer carried it. Yet, as I would learn by exhaustive reading, research and investigation, we really do need to pay attention to what we purchase for consumption. 

This list is not comprehensive but will provide just a few examples of where it might be important to begin thinking for yourself, reading labels and considering other options for where you purchase your food.

Reading Labels - There is an excellent video that I would recommend on this topic. It is hosted by Jeff Novick, MS, RD of the McDougall Group and he gives one simple example of how deceiving food labels really are, especially when it comes to foods that are marketed to us as ‘Health Food’. As consumers, we are guided to consider total calories as a basis for determining the percentage of fat, protein or carbohydrates might be in a can of food. So, we turn the can over and see that the % of fat is 1%. Yet, what we learn is that the basis by which the food manufacturer measures fat is based on volume, not calories. When the canned food is mostly water, the fat is very low by volume. But, as a percentage of calories, it is almost all fat. This requires that we take our time to thoroughly inspect the back of the label to clearly understand what we are consuming. Food manufacturers spend millions of dollars adapting their strategies and marketing messages to confuse consumers. Stay one step ahead of them!

GMO’s - The term GM foods or GMOs (genetically-modified organisms) is most commonly used to refer to crop plants created for human or animal consumption using the latest molecular biology techniques. These plants have been modified in the laboratory to enhance desired traits such as increased resistance to herbicides or improved nutritional content. The enhancement of desired traits has traditionally been undertaken through breeding, but conventional plant breeding methods can be very time consuming and are often not very accurate.

There is significant concern by consumers worldwide that our food supply is gradually transitioning towards all GM crops without consumer knowledge. This is especially true in the United States. In Europe, food manufacturers are required to label their foods containing GMO’s. However, in the US, there is no such requirement.

Currently, there is a ballot in California which would require GMO labels on all foods containing them. For more information about this ballot, visit the OCA site. It is my hope that California is successful in passing this legislation so that other states can follow. However, giant biotech firms like Monsanto and Pro-GMO Food Manufacturers are throwing huge money to defeat it. 

Organic v. 100% Natural - It’s pretty amazing to me to see how many products today are labeled “100% Natural” In fact, the back of labels are the legally required information but the front of the label, is often times, the most misleading - and sadly, influential. So what’s the difference between ‘natural’ and ‘organic’?

Isn't "natural food" just as safe and healthy as organic food? Unfortunately, natural does not mean organic and comes with no guarantees. "Natural foods" are often assumed to be foods that are minimally processed and do not contain any hormones, antibiotics or artificial flavors. In the United States, however, neither the FDA nor the USDA has rules or regulations for products labeled "natural." As a result, food manufacturers often place a "natural" label on foods containing heavily processed ingredients.

What about organic? Organic is the most heavily regulated food system. Only organic guarantees no toxic synthetic pesticides, toxic synthetic herbicides, or chemical NPK fertilizers are used in production, and no antibiotics or growth hormones are given to animals. Organic producers and processors also are subject to rigorous announced - and unannounced - certification inspections by third-party inspectors to ensure that they are producing and processing organic products in a manner you and your family can trust.

Low in Sugar - Careful reading of labels is necessary to know how much added sugar you are getting. Sometimes there will be small amounts of many types of sugars, so none of them end up being in the the first few ingredients of the label. Other times, sugar masquerades as apparently more “healthy” ingredients, such as honey, rice syrup, or even “organic dehydrated cane juice”. These are sugar. Sometimes fruit juice concentrates will be used, which sound wholesome, but usually the juices chosen, such as white grape, apple, and pear juices, are among the least nutritious of the juices. By the time they are “concentrated”, very little remains but the sugar. 

Here is a list of some of the possible code words for “sugar” which may appear on a label. Hint: the words “syrup”, “sweetener”, and anything ending in “ose” can usually be assumed to be “sugar”. If the label says “no added sugars”, it should not contain any of the following, although the food could contain naturally-occurring sugars (such as lactose in milk).

• Barley Malt Syrup
• Corn sweetener
• Corn syrup, or corn syrup solids
• Dehydrated Cane Juice
• Dextrin
• Dextrose
• Fructose
• Fruit juice concentrate
• Glucose
• High-fructose corn syrup
• Honey
• Invert sugar
• Lactose
• Maltodextrin
• Malt syrup
• Maltose
• Maple syrup
• Molasses
• Raw sugar
• Rice Syrup
• Saccharose
• Sorghum or sorghum syrup
• Sucrose
• Syrup
• Treacle
• Turbinado Sugar
• Xylose

Cage Free, Free Range, Grain Fed, Humanely Grown and other nonsense - This last topic is the one that is the most difficult for me to talk about. As I mentioned, I started this journey almost a year ago and, initially, it was solely for health benefits - and they have been many! Yet, as I began the process of opening my eyes to many of the problems with our factory farming and food manufacturing processes, this journey became something more. Something that I wasn’t prepared for. 

I have lived most of my adult life as a politically conservative, Bible believing Christian. (I’m still one of those today, by the way) and the thought of questioning the government I had sworn allegiance to was not in my realm of experience. Additionally, I had unwittingly become part of a group (Veganism) that is perceived to be very liberal politically and perhaps even intolerant of most traditional Christian views.

Yet, I have found exactly the opposite to be true - and this is where this blog article has the possibility to become potentially offensive to some readers-so please hang in there with me. 

My journey to health through adopting a plant-based, vegan diet has opened up a world of living the most authentically Christian experience I could have imagined. My view towards God, His creation and all of life and the living has expanded. I am learning to exercise true compassion for the first time. I am being challenged in my thinking and my faith around every corner and yet, my faith has never been stronger.

My intent in sharing this is not to share every detail of my journey, but to encourage you to consider that Vegan’s are not all weird, they are not all liberal, they are not all athiest or ‘new age’. In fact, this community of which I am now a grateful part are some of the most thoughtful, caring and compassionate people I have EVER, met (Christian circles included).

To this end, the marketing messages we have been ‘fed’ regarding how animals have been treated or raised in the production of our food are all meant to hide the insidious truth of how our food is actually processed. Most of us are perfectly happy to accept the lovely pictures of spacious farms and smiling animals on the packages of our food (like the California cows) - the thought of anything different would be just too much to bear. The truth is, it is too much to bear.

So, I invite you to investigate this myth on your own. There are numerous books, websites and documentaries on the topic and I’m confident Tori can recommend some of her favorites. There is one, however, that drives the point home clearer than others. However, it is not for the faint at heart. It is gruesome, horrific, shocking and sadly, true. You will be changed after you watch it. It’s impossible to be confronted with what has happened on our watch without being prompted to change something.

The documentary is called “Earthlings”. You can rent it at the store, on Apple TV or it’s free on the filmmakers website. Please do not watch this with young children in the home and exercise discretion with anyone else who may respond negatively to graphic images.

It is my sincere hope that we would all re-think the way we eat, the foods we eat and the messages we are being given by an industry that is primarily concerned with hiding the brutal realities of what this industry has become and protecting the bottom line.

With all of that being said... Tori and I deem this myth...

Myth #2: Real Men Eat Meat!

You’ve seen them before... those ultra skinny people with sullen cheeks and dull complexion. You begin to wonder if they might be sick; until you realize they are Vegan. What does that word mean anyway? As the funny guy in the documentary “Vegucated” joked, are they aliens from the planet “Vega”? These are the peace lovin' hippie people, right? Hmmm... how many stereotypes can I throw into one paragraph?

As I contemplated giving up my meat... and eggs... and dairy... I wondered what my husband would think. Actually, I knew what he’d think! If I wanted him to go along with my brilliant plan I knew this couldn’t be my idea. This couldn’t be an idea passed to me from my parents. And it surely couldn’t be something I read off one of “those” websites. I knew the best person to convince him of the tried and true benefits of a Plant Strong Diet would have to come from a man - a strong ATHLETIC man. Thankfully I had just the person in mind!

Meet Rip Esselstyn! My hero in the dietary health realm. For many years he was one of the world’s top professional triathletes. Some brief facts on him taken from his website: He took first place in many major events, including the 2001 Police and Fire World Games, the world’s largest athletic competition. Not only was he a triathlete but he also served as a firefighter (oh yes! mans man). As a firefighter in Texas he transformed the way Austin’s Engine 2 firehouse ate in order to save a firefighting brothers health. Rip’s father, Dr. Esselstyn, was a sought after surgeon and completed one of the most extensive studies on the relationship between the heart and diet - proving that a plant-based diet can reduce and even eliminate heart disease. Rip is now the author of “The Engine 2 Diet” and has teamed up with Whole Foods Market as a Healthy Eating Partner.

I knew Rip would be the perfect person to introduce my husband to (even if he was only “digitally” introduced). Sure enough Rip was the perfect man for the job! His website combined with the Forks Over Knives movie, which Dr. Esselstyn is in, helped to open his eyes to the truth behind health and (here comes that magic word) PROTEIN.

Yes protein was the biggest concern of my husbands. It’s the biggest concern of any caring friend who hears of my plant-based decision. So let’s talk about that!

Much to my husbands surprise, plants provide you with all the protein your bodies will ever need! In fact I'm sure you'll be suprised to know that a stalk of broccoli has more protein than a slab of steak! 

Though we’re trained to think that real men eat meat; the facts seem to contradict that fact. While meat proteins cannibalize our bones, promote cancer or increase inflammation; plant proteins don't. As Rip explains, “you can also get all the iron, calcium, and other vitamins and minerals that animal addicts claim you can get only from eating meat.” 

A new major study of 120,000 people has shown that reducing the amount of beef, pork and lamb in our diet to 1.5oz a day could prevent 1 in 10 early deaths in men, and one in 13 premature deaths in women. The Harvard University findings adds even more evidence to the health risk of eating high amounts of red meat. Type 2 diabetes, coronary heart disease, stroke and certain cancers have been linked to a carnivorous diet. Just one daily serving of unprocessed red meat (about the size of a deck of cards) was associated with a 13% increased risk of death, and one serving of processed red meat (one hot dog or two slices of bacon) was associated with 20% increased risk.

Is that risk a risk worth taking?

The study goes on to say that by replacing one serving of total red meat with one serving of a healthy protein source was associated with a lower mortality risk:

7% for fish

14% for poultry

19% for nuts

10% for legumes

10% for low-fat dairy products

14% for whole grains

Animal protein and vegetable protein... are all proteins equal? The Harvard School of Public Health mentions that a great source of protein, about 40 grams worth, can be found in a 6oz broiled porterhouse steak. But it also delivers about 38 grams of fat, 14 of which are saturated. That’s more than 60% of the recommended daily intake for saturated fat! The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat!

So we’ve proven that protein can be found in much healthier sources without the risk of disease and cancers; but how about meeting some real life men who can testify that plant protein is sufficient enough for the "athletic" man?!

Let me introduce you to a few of those plant-loving men:

*Mac Danzig - Mixed Martial Arts Fighter

*Prince Fielder - Detroit Tigers Home Run Slugger

*Rob Bigwood - Arm Wrestler

*Mike Tyson - Former Undisputed Heavyweight Boxing Champion

*Rich Roll & Scott Jurek - Ultra-Distance Athletes

*Lance Armstrong - Professional Road Racing Cyclist who won the Tour de France

*Arian Foster - Two-Time Pro Bowler, NFL Star

On that note I’m going to deem this myth as...

Myth #1: "MILK, it does the body good!", Or does it?

I’m not sure about you but whenever I think of the word “Milk” that famous slogan pops into my head; alongside the image of those popular milk mustache billboards. I remember as a young girl growing up being served one big tall glass of milk each night with my dinner. I was taught that milk is the best source of calcium and women especially need calcium to prevent osteoporosis. As I grew and became a mom myself, I took up that same tradition and wanted to make sure that my own children would be raised the same way. Of course my husband didn’t quite agree. He’s lactose intolerant and had concerns that our children might be as well. So where would I go to get them their much needed calcium??

Did you know that the milk business is an $11 billion dollar industry? Cheese is even greater at $16 billion dollars! The dairy industry has a campaign going right now called “3-Every-Day” which promotes consuming three or more dairy products each day for optimum health. They make some pretty interesting claims concerning it’s medical benefits. In fact, quoting directly off the National Dairy Councils website, “Research shows dairy foods, when consumed as part of a healthy diet, improve overall diet quality and may help to reduce the risk of osteoporosis, hypertension, obesity, colon cancer, and metabolic syndrome, a cluster of conditions that can lead to heart disease and type 2 diabetes.” Can we trust these claims coming from a multi billion dollar industry? Do they really have our greatest concerns at heart? 

In September of 2000, two researchers compiled a review of the 57 studies on dairy products and its impact on bone health. Not surprisingly, most of this research was financed by... (drum roll please)... the dairy industry! Ultimately 71% of the scientifically sound research did not support the bone building benefits of dairy products and some showed actual harm. You can read more about the false promises of the dairy industry here. 

I find it incredibly amazing that we were designed by a Creator who knows exactly what our bodies need in order to grow and be strong in the environment which we live. In fact He even created a simple way for newborn babies to get it’s nutrients - mothers milk. Each species produces the perfect supply of calcium and nutrients meant for it’s own kind; cows milk for baby cows, goats milk for baby goats, human milk for baby humans, etc. The amount of protein in the milk of an animal varies to meet the growth demands of the very young - the faster an animal grows the greater the protein he needs. Could there be adverse effects to our bodies by consuming more protein than necessary because of consuming milk not naturally intended for us?

Long story short; God knew what He was doing when He enabled our bodies to produce milk for our babies.

If calcium and other minerals are what you are searching for; there are much better resources than the milk from a cow. All minerals, including calcium, come originally from the ground. The minerals then become a watery solution which the roots of plants absorb. The animals come along to eat the plants, thereby eating the minerals, which humans later consume when eating the animal or byproducts of that animal. If we want to get the most benefit at it’s purest form then we need to eat it at it’s greatest source. Since no human wants to dish up a bowl of dirt to eat (dirt, anyone?)... the next best source to get the minerals and calcium is to eat the plant itself! In fact, the relationship between people and plants works so well that there has never been a case of dietary calcium deficiency ever reported. 

Contrary to what the National Dairy Council says; heart disease, cancer, type-2 diabetes, arthritis and infectious disease are only a few of the common consequences of drinking milk from other animal species. Dr. Barnard, who is on the Physicians Committee for Responsible Medicine, says: “It’s worth noting that milk and other dairy products are our biggest source of saturated fat, and there are very credible links between dairy consumption and both Type 1 diabetes and the most dangerous form of prostate cancer.”

I’d also like to mention another aspect of the dairy industry that I wasn’t aware of until two months ago. All my life I thought dairy came from dairy cows -- cows whose sole purpose was to produce milk naturally and continually. What I didn’t realize is the cow, just like a human, needs to have a baby in order for the milk supply to become available. Dairy farms are filled with “dairy cows” who are artificially insemminated. Her baby cow is then taken away from her and either turned into veal or raised to follow the footsteps of its mom. The dairy cow then spends her days hooked up to a machine to produce milk for humans instead of her baby calf that it was intended for. It makes me sad to think of how we treat God’s animals (mostly out of ignorance)... especially when we simply don’t NEED it. 

Almond Milk, Soy Milk and Rice Milk (to name a few) are stocked in grocery stores all across America -- and their calcium content is much higher than what you’ll find in animal milk and it’s without the added health risks.

Don’t just take my word for it - I’m just another mom whose only just begun her journey to better health. Take it from a Doctor (or two)! There’s a wealth of information that you can discover right from Dr. McDougall’s website. 

Here’s eight quick FACTS about dairy:

1. All cow’s milk (regular AND organic) has 59 active hormones, scores of allergens, fat and cholesterol
2. Of those 59 hormones one is a powerful GROWTH hormone called Insulin-like Growth Factor One (IGF-1). This hormone is a “fuel cell” for any cancer (the medical world says its a key factor in the rapid growth of breast, prostate and colon cancers).
3. IGF-1 is a normal part of ALL milk, the newborn is meant to grow quickly! The obese American consumer, however, certainly doesn’t need MORE growth (nor do pre-existing cancer cells)
4. Most cow’s milk has measurable quantities of herbicides, pesticides, dioxins, up to 52 powerful antibiotics, blood, pus, feces, bacteria and viruses. 
5. Whole milk 49% of the calories are from fat
6. 2% milk 35% of the calories are from fat
7. Cheddar cheese 74% of the calories are from fat
8. Butter 100% of the calories are from fat

With all this being said... I hereby deem this myth:

Get Ready for Monday!

So! It just dawned on me that my husband and I will have to find a new restaurant next year to celebrate our anniversary. It’s little memories like these that pop up and make you realize that you’ve changed and now it’s time to make NEW memories and NEW traditions. Each year for our anniversary we’ve always gone to my most favorite steak house - Ruth’s Chris. And every time we go I always order the same exact dish. Perfectly grilled Filet Minion topped with crusted bleu cheese and served on a sizzling platter of butter. If you didn’t notice - that’s a dinner consisting of meat, dairy and more dairy (talk about animal protein overload)! For a split second I questioned myself if I’d be willing to consider just that one day (out of 365 days) a “cheat day” and just indulge a bit. 

I never thought this day would come but the mere thought of taking a bite of that grease ladened steak literally grossed me out. It’s amazing how much your tastebuds change for that which truly nourishes your body once you get rid of the addiction to animal foods. Did you know that food cravings follow the exact same neural pathways as drug addiction? Give yourself two weeks without it and you’ll find that your body stops craving it. My 7 year old daughter is proof of that fact; my girl who once LOVED her cheese & yogurt is now grossed out by it and can’t believe her school friends eat it. I asked her if she lets her friends hear her disgusted “ewwww” sound and thankfully she said “no I just say it in my head”. She cracks me up!

Anyone whose considered taking the plunge to go Plant Strong has gone through the questions of “will I feel deprived?”, “I can’t possibly live without my cheese!” and “how many varieties are there to cook a bunch of plants?!” It makes me laugh now. Come to my house for a meal and you’ll see just how deprived our poor little family is (that’s sarcasm by the way).

This week I thought it’d be fun to tackle many of the myths that surround a diet change such as this. Some people call it Vegan others Plant Strong; however you call it the “myths” are still the same. I’ve really enjoyed interacting with many of you on our Facebook Page -- the common thread among all of us is we each have or have had the same questions upon considering making the change to go Plant Strong. What better way to answer those than to tackle them all week long on what I like to call our “Myth Busters Extravaganza!”  It will be a fun week tackling the Top 7 Myths (over 7 days) that surround this diet as well as educating us on this fun journey to health!

Until Monday...

Tori