Blog Posts - Make Simple Vegan Meals

Value of Nutrition Counseling in Weight Loss

3/12/2013

A study by the NIH released in January 2013 found that participants who received nutrition therapy or education were "about twice as likely to achieve a clinically significant reduction in weight" than those who didn't receive it. This is a useful finding since it demonstrates that just knowing about nutrition may help you transition to a healthier diet with the benefit of improved weight control.
It illustrates that when people understand what types of foods benefit them and which ones hurt them, they are more likely to choose the ones that are good for them. When I became a vegan, it forced me to learn more about nutrition and the value of certain foods in one's diet. Once I had the knowledge, I did make better decisions and start to have more control over my weight and appearance. However you learn about nutrition, either on your own or with an RD, it will increase your chances of eating healthier and staying fit!

Rethinking Vegetable Oils

3/8/2013

Vegetable oils are an ingredient which I've been thinking about lately. Here's why. I grew up on olive oil and have used it extensively when I switched to a vegan diet. My salad dressings are all olive oil based. I also use it to roast vegetables and as a starter four soups and stews, usually to saute onions and bell peppers. I also use it in baking. As an alternative, I've tried avocado oil as well.
After reading 'Forks Over Knives' by Campbell and Esselstyn, I picked up that processed oils can potentially damage the lining of blood vessels and cause plaque build-up. This happens also with dairy and meat, but it was new to me that processed vegetable oils can have the same impact.
So, I've slowly been reducing the usage of vegetable oils in my recipes. At first, like all things I'm accustomed to eating, I didn't think I could live without it, especially when you read that it's a main ingredient in Mediterranean diets which have been shown to promote longevity. However, I do find that I can enjoy my meals without it. I no longer use olive oil as a starter for soups and am switching to water as a base for stir-fries and some stews. I may experiment without it on roasted vegetables and peppers to see what happens. I still use it lightly on salad dressings but looking to develop recipes with other ingredients.
All in all, I'm not ready to completely give up olive oil in my cooking but it has been fun and useful to try my recipes without it and still produce great flavor and enjoyable food! Most likely this will be a important trend in my cooking.

Recent Study on Health Risks of Processed Meat

3/8/2013

A recent study done in Europe found that consuming processed meat contributed to ill health, especially an increase in instances of cardiovascular disease. The study tracked close to 500,000 people. While it was hard to isolate the exact effects of consuming processed meat when all other lifestyle activities were taken into account, the research contend that the large sample size allowed them to make some statistically significant findings.
Processed foods of any kind, especially meat products, tend to have more sodium and saturated fats than fresh food. Even non-meat processed food can be harmful if eaten regularly. By eating freshly cooked food with nutritious ingredients, the health risks from processed meals can be avoided.

Red Bell Peppers and Beta Carotene

3/4/2013

When shopping for bell peppers, many stores will carry a variety of colors including green, red, yellow and orange. I've even seen purple bell peppers. Red bell peppers are a more mature version of the other colors and has some nice nutritional characteristics. Green bell peppers have 340 mcg of beta-carotene per cup while red bell peppers have 840 mcg. Also, green bell peppers have 12% of the daily value of Vitamin A while red bell peppers have 105%. Red bell peppers also have more Vitamin C than green bell peppers [Source]. Beta-carotene is an anti-oxidant described here:

Beta-carotene is one of a group of red, orange, and yellow pigments called carotenoids. Beta-carotene and other carotenoids provide approximately 50% of the vitamin A needed in the American diet. Beta-carotene can be found in fruits, vegetables, and whole grains. It can also be made in a laboratory.

Beta-carotene is used to decrease asthma symptoms caused by exercise; to prevent certain cancers, heart disease, cataracts, and age related macular degeneration (AMD); and to treat AIDS, alcoholism, Alzheimer’s disease, depression, epilepsy, headache, heartburn, high blood pressure, infertility, Parkinson’s disease, rheumatoid arthritis, schizophrenia, and skin disorders including psoriasis and vitiligo. [Source: NIH]

So if you haven't tried cooking with bell peppers before, try adding them to your stir-fries, salads, soups, or roasted vegetable recipes. If you're used to using green bell peppers, try mixing in red bell peppers and check out the flavor. They provide nice color and taste and deliver a good dose vitamins and anti-oxidants.

Tears in the Rainforest - Fast Paced Thriller - eBook Published!

3/3/2013

Click cover to visit book website.

Praise for Tears in the Rainforest:

"Tears in the Rainforest is a fast-paced, compelling thriller exposing the grand scale of exotic animal poaching in Southeast Asia."

"Tightly written and suspenseful! I couldn't put the book down. It was an eyeopener and must-read for anyone who cares about the tragedy of animal smuggling."

eBook now available!

Link To eBook on Amazon

Tears in the Rainforest Book Trailer

Publisher: Koehler Books - Imprint of Morgan James
Genres: Fiction, Action / Adventure, Romance
Order Options: Amazon, Barnes & Noble, Powell's Books, Indie Bound

Synopsis:

Chris Johnson, U.S. Customs Agent based in Seattle is given a demanding assignment in Malaysia. The country needs assistance in slowing the fast growing trade in illegal smuggling of exotic animals and protection of endangered species that are rapidly being wiped out.

With the assistance of Suhaimi Wahab, Malaysia’s Wildlife Crime Unit, and a defiant undercover agent named May Ling Kang, Chris becomes embroiled in the smuggling activities of ruthless gangs who use murder, kidnapping and corruption to enforce their business and to keep money and trade flowing.

Can Johnson save exotic species from extinction and stop the smuggling? Will the rainforests survive the slaughter? Read this exciting novel for insight into the dark world of endangered animal smuggling.

Ginger and Turmeric - Spices of Life

3/3/2013

Raw Turmeric and Ginger

If you haven't tried raw ginger or turmeric in your cooking, it's something to consider. They are easy to prepare and add flavor. Turmeric is bright orange and ginger is a pale yellow or cream color. Turmeric and ginger make a nice combination in curries. Ginger goes well in stir-fries, soups, and even smoothies. Even better, they provide many valuable health benefits!

Turmeric Benefits

anti-inflammatory
anti-bacterial
contains curcumin: anti-cancer, anti-arthritic
large amounts of iron
source of potassium, vitamin c, manganese, and zinc
lowers bad cholesterol
may help cure cystic fibrosis (Source)

Ginger Benefits

anti-inflammatory, anti-bacterial
contains essential oils such as gingerol, shogaol, zingerone which have many health benefits (Source)
benefits intestinal tracts
source of anti-oxidants

Lowering Risk of Cataracts through Diet

3/3/2013

A study of 27,000 British participants 40 years or older found that diet was linked to risk of cataracts. The study concluded that vegetarians and vegans had the lowest risk of developing cataracts compared to those who ate meat, fish, or poultry. [NIH Abstract] The NIH defines cataracts as follows:

A cataract is a clouding of the lens in the eye that affects vision. Most cataracts are related to aging. Cataracts are very common in older people. By age 80, more than half of all Americans either have a cataract or have had cataract surgery.

A cataract can occur in either or both eyes. It cannot spread from one eye to the other.

More research is needed to determine how it reduces the risk of this condition, but diet affects so many parts of the body that it's not surprising that eye health is related to it as well. As more Americans adopt vegan or vegetarian diets, it will be interesting to observe if the prevalence of the condition decreases.

On Trend with Vegan Fashion

3/2/2013

New fashion line Vaute Couture put its collection on the runway at New York's Fashion Week in February and was well received as discussed in this article from US News. The fabric for the line didn't include any leather, lamb skin, wool, or fur and was made from "organic, recycled, and high-tech fabrics."
As vegan fashion gains popularity on the runways of NY, it will most likely influence many other designers and retailers to consider vegan fabrics and clothing. Stella McCartney, for example, designs cruelty free fashion and retailers such as Target and Payless now sell vegan shoes.
It nice to see vegan fashion along with vegan diets hitting the mainstream. With more clothing options available to suit all budgets, those wishing to extend the vegan philosophy from diet to clothing and accessories can look good doing so and be on trend!

Influence of Diet on Positive Behavior

3/1/2013

The experimental...methodology has demonstrated that supplementing prisoners' diets with physiological dosages of vitamins, minerals and essential fatty acids caused a reduction in antisocial behavior to a remarkable degree.

This conclusion from a British nutrition study on inmates was the result of comparing two groups, one which ate standard prison meals which typically didn't provide proper nutrition and the other which had food supplemented with vitamins, minerals, and essential fatty acids, found a reduction in anti-social instances.
Several research studies to date, including this one from 2002, support the powerful role diet has on behavior, especially its ability to influence good behavior and transform damaging conduct. The study also notes that poor diet can be easily "identified and remedied". One remedy is to eat enough vegetables, fruits, grains, and seeds, all elements of a vegan diet, to provide the nutrition everyone needs to feel great and act with good intentions!

Sustaining the Environment with Vegan Meals

2/28/2013

Producing a sustainable environment can be a positive outcome of the vegan diet due to the more efficient use of water and land when compared to meat production. Greenhouse gasses also appear to be lessened. This graphic from CulinarySchools.org lays out the numbers and comparisons in a useful way!

Infographic by CulinarySchools.org