Fast Food- rare treat?

Recently I read an article that kind of surprised me. It was on a website for vegetarian information, so maybe I falsely presumed that a website such as this would only encourage the healthiest of eating. The article was titled "How to deal with a night of fast food" and a picture of Wendy's fries and a shake accompanied it.

I guess when I think "vegetarian" I think "super healthy" and that there is no room for junk food. But is there? The writer says, "To get this out of the way right now, you should know that junk food isn’t the cause of food-related problems. The cause of food-related problems is the inability of the eater to know where the line needs to be regarding a snack, a meal, and a poor choice. " It goes on to give an okay to eat fast food once a week or less, and provides a how-to for recovery from eating it.

While junk food isn't the cause of food related problems, I do believe there are some things that have no place in a healthy diet. This might sound extreme, but in my opinion the pleasure of eating fast food, such as from McDonalds, Burger King, Wendy's etc, is not worth the effects it has. The fact that this article is a how-to on recovering from a night of fast food indicates to me that fast food does awful things to the body. So I thought I should research such an idea before blindly claiming it, no? Ha. 


It is pretty common knowledge that consuming fast food increases the risk for heart disease, diabetes, obesity, digestive issues, etc. However, studies showing this are linking the risks to frequency of consumption. What if you only eat it once in a while? Some studies (albeit, preliminary ones) show that short term, fatty foods (like most fast foods) affect memory performance. (source) This might be because a diet high in fat can trigger insulin resistance.  The body becomes less efficient at using glucose (blood sugar) which is important to brain function. 


Another short term ill effect of fast food is on exercise performance.  The body reacts to high fat content in the blood by releasing certain proteins that essentially make the metabolism less efficient. This further proves that all calories are not created equal. This is of concern for people who think that since they exercise regularly they can treat themselves to fast food once in a while. (source)

Fast food is also a giant soup of GMOs. (source) You might be thinking we have bigger fish to fry than GMOs when it comes to our food system, but genetically modified ingredients have the ability to alter OUR bodies. They can trigger allergies and allergic reactions varying in severity. (source) Implications from use of GMOs are still widely unknown to be sure, but their use is all-encompassing: most conventional products contain them. By the time we know all of their effects on our health, it may be too late. Avoiding fast food is a good way to cut a good portion of GMOs out of the diet. 

Do you eat fast food? How often? Do you notice any ill effects immediately after eating it?

Coexisting as a vegetarian, a vegan, and/or a raw foodist

As I have mentioned before, my husband and I don't agree when it comes to diet choices. In fact, it is a debate we have often; specifically we argue about the absolutism of the idea that the raw vegan diet is THE best and healthiest way of eating. I am usually on the side arguing that if affordable and accessible, the raw vegan diet is best for health and longevity. Chris argues that there IS a place for animal protein, albeit a small one. (He is on board with most of my dietary beliefs; he only supplements occasionally with animal proteins, and he aims for it to be organic, grass-fed, free range, etc.)

Most recently he thought he had found a hole in my theory: Eskimos. The Inuit diet is composed mostly of animal meat- from seal, walrus, beluga whale, polar bear, birds, eggs, and fish. They do and can eat some plant material, but plants are not as widely available, and a plant based diet does not provide as many calories, nor does it keep the body as warm as meat. (source) HOWEVER, they also have the shortest lifespan in all of North America. (source) We had this debate on and off for several evenings (obviously marriage and parenthood has made us THRILLING), sometimes including our friend Meg.

After some thought, I agreed with him that veganism is not for EVERYONE. In some parts of the world, there are people so famine stricken they eat mud pies, as he pointed out. He goes on to say that is obviously not an optimal diet, but that is all some people have, and they're doing what they need to do in order to survive, as are the Eskimos. BUT, in our part of the world- the USA- where fruits, vegetables and grains are largely abundant and relatively affordable, veganism is best, and a large part of the diet should be raw, was my counter-argument. This is also the case in much of the rest of the world.

All this arguing, one might wonder how we live together. Here are my tips for coexisting with a significant other or family member(s) that does not see food in the same light as you:

1. Keep an open mind and accept that you might be wrong some of the time.
I do a lot of reading and research on nutrition. Soon I plan on making it official and getting a degree in the field. But, Chris feels very strongly about this- he doesn't think the raw vegan diet is best for everyone, for example. So, he does a lot of reading and research on it too. Sometimes he even proves me wrong on various points.

2. Use the opposing views to learn from each other.
Now that I am always bringing up topics and my views on diet at home, Chris is learning a lot from me. And since he is always trying to find holes in my arguments, he does a lot of research, as I noted above, so I learn a lot from him. While we argue sometimes, I welcome it. It gives me ideas for possible recipes, topics for the blog, insight into how to overcome roadblocks for future clients, and I develop theories about how our bodies work and the way they use the food we consume.

3. Sometimes, you will just have to make separate meals.
When I really feel I need to eat more raw, and especially when I want to stay all vegan, I just make myself a different meal. I offer my husband and daughter tastes of my food, but I don't push it. I tell myself that I am at least providing a good example to my kids, and it has already made a difference. Aurelia and Chris often have a green smoothie for breakfast along with me now. Chris ate completely differently when we first met, and as I have changed my diet for the better, he has in many ways as well. Having separate meals sometimes is not the end of the world.

4. Agree to disagree- there are some things you can't change about another person. Diet is very personal.
He loves coffee. It doesn't matter how much I point out the various effects coffee and caffeine have on the body. Chris will not be giving up coffee. I love chocolate, while he could take it or leave it. Sometimes I eat more chocolate than is necessary, and he doesn't chide me too much, since that would only put me on the defensive. Chris loves certain seafood, and he is a much more pleasant person if I just buy it for him and let him cook it than if I argue with him. Even if I refused to buy it once in a while, Chris would go out and buy it himself.

In our house, we aim to keep all members happy. We all eat a lot of the same things- fruits, vegetables, grains, nuts, legumes. We focus on those things instead of the few things on which we disagree. This approach has kept the peace (for the most part) for several years now, and we are all healthier for it.

How do you handle your approach to food when it comes to people who see diet differently? Is it a point of contention for you?

Food Journal

Some people think it is really hard to eat vegan, raw or both. Yes, it may be easier to mindlessly order the #1 off the Wendy's drive through menu, eat it on the way home from work, and call that dinner. But I think most people agree that is the least healthy approach to food. Most people put more thought into their meals, at least most of the time. Dinner might be white rice, cooked on the stove or in a rice cooker, steamed broccoli (steamed in the microwave), and roast something or other- chicken, beef, whatever. This seems easy enough and sounds to me like an average meal for a busy American family.

But I firmly believe it can be even easier, AND more nutritious. I am not fully vegan or fully raw, but I would say I come fairly close a lot of the time. I have two kids under 2, I am working hard to start a business, and I have a hard-working husband. So, suffice it to say, we need easy like everyone else.

Here is an ideal food journal for me- this is what I ate this past Saturday.
(Note: Time is blurry because trying to eat with an almost 2 year old climbing all over you stealing your food and smearing what she decides not to eat all over the kitchen table and bench is... challenging.)

Breakfast around 8 or 9
Smoothie: 1 banana, 3 handfuls baby spinach, 1 1/2 cups almond milk, 2 tablespoons hemp protein powder
6 strawberries
giant cup of green tea

Snack around 11
Persimmon- I LOVE these odd fruits.
1/2 watermelon- blended with water into a juice, yum!

Lunch around 1
Salad: 3 handfuls Asian greens mix, half cucumber, handful blueberries, 1 tomato, sauteed shitake mushrooms, sprinkle of sunflower seeds, drizzle of pistachio oil, drizzle of balsamic vinegar. (The pistachio oil is a new treat for us- I found it at the farmers' market.)

Snack around 4
apple, spoonful of peanut butter

Dinner
6 spring veggie rolls- super easy to make at home. You can find rice papers in any Asian market. Just wet them, roll various vegetables up in them, and dip in a peanut sauce. Mmmm. Mine were filled with carrots, yellow summer squash, and mung bean sprouts.)
About 1 cup homemade sauerkraut (so easy and quick to make at home!)

Later on I wanted something sweet so I had a few squares of 72% dark chocolate.

Now I know not everyone wants to eat like this. People have different wants and needs, but this is what works for me a lot of the time. Especially lately with the warm weather- who wants to fire up the stove if you don't have to? But these foods are so easy to have on hand and can be quickly thrown together. I only had to use my stove top for the tea and sauteing the mushrooms. There were no big pans to scrub clean- most everything was dishwasher safe, even. The only work involved was washing and chopping produce, and then cleaning the cutting board and blender.

One might say that this food journal only works when the weather is warm. While it is true that in colder months it might include heavier, denser foods, and more of it would be cooked, I still think it can be quick and nutritious, and heavy on vegetables. If in the winter a salad does not feel like enough to sustain, you could add a cup of cooked quinoa and steamed veggies. Grains like quinoa can be cooked on the weekend and then eaten all week, for ease and speed. If fruit like persimmons, blueberries and strawberries are not in season or they are simply too expensive in the cold months, you could have apples, clementines, kiwi, etc. Seasonality only helps when it comes to eating a varied diet.

Farm to Table: A Locally Sourced Salad

I love summer, but not for the things that come to mind when you think of summer fun. We don't get to the beach much, we don't have a pool, we don't even have a pass to a public pool. I don't sit out and tan. We don't own a grill, and we don't eat the typical grilled foods. 

I love summer for the super hot weather (most days, anyway), the thunderstorms and random downpours after it's been humid all day, and the abundance of fresh and local fruit and vegetables. 

This summer, I have made it an absolute priority to go to the farmers' markets we have locally. We have been trying to visit three different ones, Phoenixville, Collegeville, and Skippack. So far, the best one seems to be right here in Phoenixville, a quick walk right from my house, and it is mostly shaded, located under the Gay St bridge. It also has the most sellers and variety of offerings. I typically make buying greens for salads my priority (about $5), and then I use what cash I have left over to buy what interests me. Lately that has been baby beets, turnips, mushrooms, and once we bought a specialty oil, local artisan goat cheese, and a bottle of wine. The cheese and wine were mostly for Chris. Most of our farmers' market money goes to local produce. 

A friend also introduced me to a local farm (Maple Acres Farm) not represented at the market (thanks, Meg :). The one time I visited so far, I bought strawberries and asparagus- definitely going back to check out what else I can get there. 

This is a salad made from almost all locally sourced ingredients. It was delicious, and we have been making variations of it again and again depending on what ingredients we have. I have noted where the ingredients were bought, not the farm that grew them, because I don't remember specific names.

1/3 head Speckled Romaine- chopped (Collegeville Market)

1/2 bunch baby red beets- sliced thin (Phoenixville)

3-4 baby white (hakurei) turnips- sliced thin (Phoenixville)

the greens from both the beets and turnips I used- chopped

8 strawberries- sliced (Maple Acres Farm)

drizzle of pistachio oil (Collegeville)

drizzle balsamic vinegar (we buy it at Taste of Olive in West Chester, but it comes from Italy I believe.)

3-4 radishes- sliced (Collegeville)

3-4 chives- chopped (Phoenixville)

cracked salt and black pepper

I put everything in a huge bowl, and toss, toss, toss to coat everything in the oil, vinegar, salt and pepper. 

I think dressing, whether it's a simple one of oil and vinegar or something more elaborate like pesto, can make or break a salad. Everything has to be lightly coated, but not drowned. I put the dressing on in the big bowl instead of serving the dry salad and putting the dressing on after it has been plated, just so I can toss it well. Here is a picture- it's not stellar photography but you get the idea. 

I should note, both the beets and turnips were raw in this salad. When they are small enough, they are sweet and tender, but as they get bigger they take on a woody texture and might not be as palatable raw in a salad like this. 

Buying from farmers' markets and local farms is important because the produce hasn't been shipped for miles and days, so it is the freshest it can be. Therefore, it has the highest nutritional content. Also, it hasn't been picked before it is fully ripe so that it can finish ripening while en route to its destination. What you buy at the farm or farmers' market was picked ripe and has the best flavor and color. Sometimes (not always) the prices are better since shipping costs are removed. There is less packaging since there is no need to store the produce longterm. Many small farms opt for organic practices because they know it is better for their land and crops, while also being beneficial to consumers. Simply ask farmers about pesticide and fertilizer use, even if they are not certified organic. Becoming certified can be expensive, so a farmer may be organic but without the label. 

Where do you source your nutrients?

The other day I went to the vitamin store to see if they could give me any insight regarding natural sunscreens. As I walked out the door I noticed a stand holding many copies of two different magazines, both free. Never one to turn down free material on nutrition, I took one of each. I flipped through them on the way home (Chris was driving) and noticed why they were free- they were put out by two supplement companies. The articles were about studies showing that apple extract extends life span, benefits of B complex, etc. After presentation of the material, an ad would follow with the company's take on that nutrient in a pill form.

Then yesterday, I came across information about folic acid, of all things, being harmful. Folic acid- the same thing doctors tell pregnant women, those trying to conceive, and nursing moms to supplement! (source) (Turns out, our bodies need FOLATE, which folic acid is supposed to become in our bodies. Folic acid has always been tested on rats, which have the ability to change the folic acid.  We don't have the ability to do so to the same extent, and the excess folic acid can be somewhat toxic to humans. Yikes! Here are whole FOOD sources of folate.)

For a while, I have thought vitamins should only be supplemental to a nutrient rich diet full of fruits and vegetables, an "insurance policy" if you will. I do take supplements, but none are taken daily. I just feel my diet is high in most nutrients I need already. I stopped taking a prenatal every single day before my last pregnancy- I only take it occasionally when I feel like I need a boost. This wasn't always the case though; there was a time recently I took B complex, vitamin D, vitamin C, zinc, Omega 3 and 6 AND a multivitamin daily! I think it is safe to say, I was probably overdoing it.

So what do I currently take, and how often? Well, I use hemp powder in my smoothies, for the protein. I also use nutritional yeast a great deal- I make sauces and dips with it, and sprinkle it into smoothies and over salads. I use it as a source of B vitamins, mainly B12. However, I don't really consider either of these things supplements- they are really whole foods that just so happen to be high in key nutrients I need.

Sometimes- not more than twice a week maybe- I use supplements for vitamin D, vitamin A, Omegas, and Vitamin C, all of which are liquid/oil based. I just blend them into a morning smoothie if I feel I have been lacking in any of those nutrients.

I take probiotics, but not the way most would. The probiotics I buy come in a powder form that must be refrigerated. I make my own raw vegan yogurt with nuts and coconut and use this powder to ferment it. When I don't have yogurt in the refrigerator or I am not in the mood for it, I also make my own raw sauerkraut. I make both of these (instead of buying them) to ensure they are raw. I believe this is important because once something is pasteurized (like most yogurt would be) bacteria are killed, including the good bacteria known to us as probiotics. Conventional yogurt that has "live and active cultures" advertised is either a myth as that yogurt has been pasteurized, or manufacturers add probiotics after this process.

But could I save myself the trouble and just take nutrients in a pill form, thereby allowing myself to eat whatever I want? While my gut (ha) feeling is no, I thought I would do some reading on the subject and share my findings.

The biggest take away I came up with is that whole foods have enzymes and cofactors that are essential in assimilating the nutrients in our bodies. A supplement may contain as much vitamin C for example, as an orange, probably more so. However, that supplement won't have all the enzymes and cofactors it takes for the body to actually use that nutrient. (source)

Ever wonder why your urine is such a strange color when taking vitamins? I always reassured myself it was a harmless side effect- that it indicated my body used what it needed of the nutrients I just gave it, and is excreting the excess. After all, your body does not store extra away when it comes to all nutrients. Vitamins can be either water-soluble or fat-soluble. Water-soluble vitamins (B and C) are not stored away for later- your body uses what it needs and flushes out what is left. Fat soluble vitamins (A, D, E, and K) move through the body by way of the lymphatic system and the blood stream to be used where needed. Whatever is left is eventually stored in tissue, and generally stays there. So, one can have too much of fat soluble vitamins with dangerous side effects, but this is less common with water soluble vitamins. (source)

But when you see evidence of "excess" vitamins in your urine, it may not be excess at all. Cheap, low quality tablets have a coating that hinders absorbtion; the nutrient may not be fully released into your blood before you excrete it, or it is released in the stomach where the acids destroy it. When you drink a liquid form of a vitamin, it may be no better- the liquid enters the stomach and again, the acids destroy the nutrient. Your body may not have assimilated anything- and it may very well be money flushed down the drain.

So, if a supplement is necessary, it looks like a tablet form IS best. But only if it is a good quality tablet that survives the stomach acids and makes it to the upper intestine, where it can be absorbed into the lining and enter the bloodstream. (source)

All this means (to me, anyway) that I really can't fall back on supplements. All the more reason, in my mind, to pay very close attention to what we eat. This might take some work, but I think it is worth the effort.

Do you take any supplements? How do you ensure you get all the nutrients you need? Or do you eat a varied diet, trusting it is providing enough of everything? Discuss!

Food as Medicine: Sunburn

My husband (stubborn genius that he is) REFUSES to wear any sunscreen EVER. As a result he gets burnt. A lot. Pretty much at least once a summer. This means he has obvious stark tan (..er, burn) lines and looks ridiculous. He also feels that itchy tightness of skin from the sunburn.

Now, I am not one to wear SPF every single day, mind you. I don't think I will get skin cancer going about my day, exposed to the sun at short intervals, like from the house to the car, car to grocery store. In fact, I think getting some sun exposure is important. It can be especially important depending on your diet; vitamin D2 is most easily found in alfalfa and mushrooms while vitamin D3 is most easily found in fatty fish like catfish, salmon, mackerel, eggs and beef liver. (source) D2 is not a problem for vegetarians or vegans, assuming they eat alfalfa and/or mushrooms, but D3 can be. So I do take advantage of the easiest source of all- the sun- by going for walks with the kids, walking the dogs, jogging in the morning, and running errands throughout the week. After all, lack of vitamin D has been associated with actually contributing to cancer, causing softening of bones, and lower immunity. Vitamin supplements can be hard for the body to assimilate. So the best sources are foods rich in the nutrient, and the sun of course. (source)

However, if I know I will be in the sun (direct sun) for longer than 30 minutes straight I put on sunscreen, SPF 30 or higher. One, I don't want to deal with an uncomfortable burn. Two, whether or not it is true burns increase your chance of getting skin cancer, I do believe a sunburn changes the make up of skin cells, and over time those permanent changes have to manifest as something. 

But enough about me, back to the husband. Yesterday he was digging out what will eventually be our driveway, and my father in law was here to help. (By the way, can I just say I am SO excited to be getting a driveway! Very grateful :) Chris (my husband) as per usual wore no sun protection whatsoever. No hat, no sunglasses, no SPF. He didn't even wear a shirt. My father in law didn't wear any sun protection either, but I think his skin has adjusted to all the exposure he gets as he is pretty brown, even in the dead of winter. He never seems to be burned red, although that doesn't mean his skin has no permanent damage. 

They were outside in direct sun for at least 5-6 hours. Chris came in lobster red, unsurprisingly. I proceeded to berate him as he dug out the aloe vera gel from the bathroom closet. While applying a topical treatment like aloe can help to temporarily soothe the burn, that burn could have easily been prevented, I told him. (I know, I sound like a mom...) He of course used this statement and my passion for nutrition against me. Ha. He googled foods that help to protect the skin from the sun from the inside out, and has been gorging himself on those foods. Here is what we discovered. 

Certain antioxidants have the ability to prevent and treat damage from ultraviolet radiation, specifically vitamins C and E. Thing is, you have to have these nutrients in your body at the same time for them to do their work. (source) So what foods contain these vitamins? Well most foods only contain one or the other, not both, so some combining has to be involved. Foods high in vitamin C include strawberries, Acerola cherries, citrus, papayas, black currants, kiwi, bell peppers, and guava. (source) Foods high in vitamin E include various oils, seeds, nuts, and legumes (peanuts), as well as broccoli, spinach, kiwi, mango and tomato. (source) Almonds, being the best whole-food source of the nutrient, specifically have 35% of your daily value of vitamin E. (source)

Also, lycopene is powerful in protecting skin against damage from the sun, being an antioxidant and free radical scavenger. It is abundant in tomatoes, as well as watermelon, papaya, grapefruit and guava. (source) The catch with tomatoes is that it is bound to indigestible fiber in raw tomatoes. To get enough lycopene for it to have any true affect, one would have to ingest 3.5 oz of tomato paste a day. (I don't think that's all that much, but I love tomato sauce.) The reason lycopene is so good for skin is that it is fat soluble, and skin is a fat lipid-rich organ. (source)

To apply what he discovered in an attempt to treat his burn, Chris has been eating tomato, avocado, sunflower seeds, spinach, strawberries, mango and oranges. He made a salad of avocado, tomato and sunflower seeds. I made him a smoothie of spinach, banana, almond milk and strawberries. We also went to the store to pick up more avocado, papaya, mango and watermelon, so he can continue to feed his skin. (I should mention, he usually eats lots of fruit anyway. He is just focusing on eating to treat an ailment at the moment.) He does not like whole (or chopped) raw almonds, so he checked our almond milk and discovered it has 50% of your daily value of vitamin E in an 8 oz serving, so he drank 16 oz in one go. 

The thing is, while it is possible to consume enough of certain nutrients in order to prevent the damage, he is not eating enough of them regularly to make a difference that he could forgo protection altogether, and we probably eat more fruits and vegetables than most people. While eating like this won't turn back the clock and and reverse his sunburn, it can't hurt. At the very least, he is feeding his cells nutrients they would need for other functions, if not to repair and protect his skin.   'Course, I would still prefer he use some SPF on days when he is going to be out in the sun for hours at a time. One battle at a time. 

Not all vegan food is created equal

That statement may seem obvious to some- it is true of any food genre, right? Yet many people become vegan thinking that by cutting out animal products, their work is done. Not so. Vegan does not always equal healthy.

Lots of candy and cookies are vegan, for example. PETA.org gives an extensive list, broken down into categories like beverages, breakfast, snacks, etc. (source) Faux meat and the various products marketed to vegans and vegetarians as substitutes for their favorite meat dishes are often filled with GMO and highly processed corn, wheat, and soy. When it comes to your health, you're probably better off eating the meat than something developed in a lab.

In my opinion, for the sake of one's health, one would do better by declaring they are avoiding anything packaged or processed (where possible) in favor of food that is grown in the ground (plant-based) and altered (cooked) as little as possible. This would seem to have a higher success rate (in terms of health and sticking to a goal) than simply declaring veganism.

It would force you to expand your palette, for one. When I did this, I started trying foods I had never had before. For example, I had not always eaten a variety of leafy greens. I always loved broccoli rabe, sauteed/steamed with olive oil and garlic. But I never ate kale, collard greens, mustard greens, dandelion greens, swiss chard, or beet greens. As it turns out, some of those have much more nutritional value than broccoli rabe, and I was missing out. Plus, they can be prepared in a multitude of delicious ways- sauteed, steamed, parboiled, braised or just plain raw. (Here is a nifty guide with some great ideas to get you started!) Also,I used to forgo salad, thinking it was boring, in favor of less healthy options. Now that I have had so many kinds of salad greens, I have salad at least once a day!

When I crave something sweet (and dark chocolate won't cut it) I I try to make my own baked goods. And now, when I do have something packaged (maybe candy or a cookie) I am turned off by it. I have little desire to have more.

Embracing foods in the way they were intended by nature is often vegan and raw by default. And it forces you to become skilled in the kitchen, arguably the most important life skill there is. We should all be able to feed ourselves and those we love nutritiously.

Comments? Any vegan readers out there, how do you approach food now that animal products are off the table?

And if any readers out there know of any like-minded individuals who might be interested, please mention this blog or my business website www.revitalizewithstefania.com! I love exchanging ideas with others! :)