The way we think about food is a mindset made from our culture. If you live in a western country, meat and cheese reign. A meal is considered unfinished without animals and their products. In truth this is something we are told, but far from the truth. People used to get what they had from the land or what could be cultivated in the area. It didn’t always involve animals.
I’d like to add that many children are raised on plants. They are healthy and happy. Obviously, getting advice from a doctor who is familiar with a plant- based diet can help guide you if this something you are interested in, for your children.
Further down the page, I will talk about food dyes, Carrageenan and I will list ideas/ spices for food.
If you are interested in having more of a plant-based diet, you may find it helpful to relearn five things:
- How do you define a “meal” and are you willing to try new foods/ recipes long enough to see how you and your body will feel? I don’t buy meat/ cheese substitutes. These items might make you feel full, but in reality, you might not be getting enough calories. Sometimes, items are high in fiber, which makes us feel full. Then after a day or two we feel ill, headachy, or have no energy from not getting enough calories. Be careful with frozen foods (that are substitutes) marketed as vegan or vegetarian. With a plant- based diet, short cuts do not go far– knowing that you are getting enough calories and nutrients are absolutely essential (think about what you currently need as a base line. It may be a good idea to look up your favorite foods, online, to get some idea of your average caloric intake.). You will become more aware of what you are actually putting into your body.
- Where and how do you buy groceries? There is plenty of misinformation and many people automatically assume that healthy food is more expensive. This is not true, but it can take some time to get into new habits or to figure out where you should buy groceries. You don’t have to go to a high- end grocery store…you know the one… although that high- end grocery store can have decent prices on their store brand items…if it’s possible, check out famer’s markets or just stick with your local grocery stores.
- How do you know when you have eaten enough food? I see that a lot of people aren’t happy until they are “stuffed” on meat or sugar or carbs. Ideas on how we should feel after eating, is probably just as damaging to our health as the foods we choose to eat. Moderation may be a practice to embrace, for some of us. I think we could benefit by opting to be satisfied (not full and heavy but energized and without an appetite). Many of us really don’t need to eat as though it will be our last meal.
- What are your thoughts on COOKING your own food? Most of the time, there is just no way around it. This is a part of the lessons we teach our kids- no one else is responsible for you. We take our health into our own hands.
- Try not to get stuck on labels like “organic”. It has been my experience that some words are used loosely. I have learned that words like “organic”, “fresh”, “natural” are terms that have been misused, at times. There is no need to feel bad about getting regular produce. Do what feels right, but don’t be taken advantage of, either. There have been times when I was sure certain labels were gimmicks to over-charge (I have actual experiences to write about at some point). Try to look at everything we are sold from the standpoint of a businessperson, while discerning what is worth extra money and what is not…
One more thing to add, pricer/ fancier food is not the same thing as healthy food. I have heard some people proudly exclaim what gourmet restaurants they eat while putting down fast food. Gourmet food has often meant heavy cream, or butter- whatever it takes (literally) for presentation and taste. How the food appeals to you is not the same as being good for you. Many of these high scale restaurants are accommodating but be aware that you may have to make the effort and request that your food be prepared a certain way. These chefs can probably work magic with any food, so don’t be shy.
Food Dyes
The topic of food dye has been brought to my attention on several occasions. This topic escaped me, because some part of me wanted to group issues with food dyes as a myth. Some of you may remember hearing red dye coming from ladybugs. Whether or not that was true, there is more information to consider.
Food dyes are in so many processed foods, meats AND in food sold in restaurants. They have been linked to cancer and to behavior. It may also be worth noting that some dyes are completely banned in some countries. In the U.S., there are petroleum- based dyes that are FDA approved. Petroleum is typically used to make gasoline, diesel, and kerosene…
Instead of saying “food dye” on the label, some companies hide behind confusing terms like FD&C Lakes, artificial color (try not to read labels too fast), and Citrus Red (you might assume this is better with a word like, Citrus).
Carcinogenic (cancer causing) dyes include:
Red 40, Yellow 5, and Yellow 6
Dyes attributed to behavior issues like Hyperactivity (they are calling this an allergic reaction) include:
Blue 1, Red 40 and Yellow 5, and Yellow 6
Research in the early 2000 has shown that children consuming these dyes did demonstrate a difference in behavior. However, the FDA disagreed that the behavior changes were significant. (in case you are interested in the article)–>
McCann, D. (2007) Food additives and hyperactive behavior in 3year old and 8/9-year-old children in the community: a randomized double- blind placebo- controlled trial.
If you are rusty on your science vocab, “Double blind” experiments mean that neither the individual randomly selected to conduct the test NOR the participant being experimented on were told what was actually being tested. “Placebo -controlled” means some participants got the actual substance being tested and some participants got something that looked like the same substance but was fake or inactive. None of the participants know who got the actual substance being tested.
Another source if you want (does anyone read this stuff? Honestly it is hard to know what to trust, but somethings are helpful to read…)–>
CSPI. Food Dyes: A rainbow of Risks. Washington, DC: Center for Science in the Public Interest; 2010
Carrageenan
If you make the initiative to look up carrageenan, you will most likely find a lot of information on the seaweed derived thickening agent. It’s often used in “Organic” food.
The problem researchers like Dr. Joanne Tobacman have with this additive, is that it causes inflammation followed by gastrointestinal cancer or other gastrointestinal diseases, like colon cancer. She has also stated that the medical field knows that inflammation is a common foundation for other diseases like heart disease, Parkinson’s, and Alzheimer’s.
Why is this in our foods? Was it as simple as some businesspeople helping each other out. “You (buy) add this, and I’ll buy your product and find one of my products to put it in.” Then they shake hands and a deal is made for profit. I mean, what other reason is there for why these things are in our foods!?
And we still talk like cancer is a mystery and totally random? Seriously!
Ideas for foods and meals.
If you aren’t into cooking big elaborate meals, this may be a dream way of eating. This isn’t a list of recipes. This is a list of ideas on spices and foods. This is more about mixing what sounds good to you, minus the fuss. A little spice can go a long way.
I have also embraced different cultures, for food ideas. I enjoy Indian recipes. I look those up and modify as I want.
Something to keep in mind…Harvard found that the longer we heat our food, the more nutrients are lost…
One more thing…I know some people think vegetables, beans make people gassy. This is usually true for people who are not accustomed to eating much vegetables, fruits, or beans. If we begin eating fresh produce regularly, most of us will find that our digestive track has evolved- the gassiness goes away.
I will start with spices, I use regularly.
Spices I use with so many meals are:
Smoked paprika
Cumin
Chipotle (and the adobo sauce it comes in) It comes in a can and can be found in the international area, at times. I add it to things I may choose to slow cook or sandwiches.
Sea salt
I prefer coconut oil or canola oil. Be careful with using high heat. Cooking oils are flammable. I know this from experience.
Fresh and chopped chives
Fresh and chopped cilantro
Fresh garlic
Maple syrup- as a sweetener for things like oatmeal
Olives- this is a staple in my food. For me, there is always a place for olives, in any meal. I have cut out some salt, and let olives take the place.
Almond milk- I use this like regular milk, or I simply experiment.
Coconut milk- for curry dishes
Many spices can be found in the bulk area of grocery stores, for better prices. You just weigh what you want, create a label with whatever system the store has and you’re set. Bulk areas are becoming more common, but you may have to try different grocery stores to find them in certain areas.
Common foods
This stuff you can stir fry, grill, bake, marinate, simply heating with some seasoning, or even easier- eat raw. Add bread or tortillas or blue chips and call it done. Or make a salad with less lettuce and more colorful peppers, some radish, some kale or Swiss Chard (this may be an acquired taste), avocado and a vinaigrette dressing- if this helps you get started.
Literally any vegetable under the sun is a possibility.
Consider:
Rutabaga- Anyway you prepare a potato, you can prepare a rutabaga. Or, you can eat it raw- peel it and chop it up, add your favorite oil, lemon juice (I prefer more lemon juice than oil in the mixture), and salt, pepper. This vegetable is filled with nutrients and something new for a lot of people to taste.
Legumes (for iron and B-12)
Beans- which are also very nutritious, full of iron, and help to make a meal filling). These can be seasoned and eaten with chips
Okra- which can be chopped, tossed in a little oil, add salt and pepper, then bake on a cookie sheet at 400 degrees for twenty minutes give or take your preference. I like it slightly browned. One of my sons eats it raw or even dried.
(There is no limit to how you can prepare vegetables)
Sweet Potatoes- great for vitamin A and can be baked/ make fries.
Avocadoes are another staple for me. I eat them as a snack or as a sandwich
Grains- People have differing opinions about grains. I eat them and tend to mix everything from chia seeds to rolled oats. I add either hot water or boiling water, or almond milk. Add maple syrup and or dried cranberries, nuts or fruit.
Sweet peas- these can be heated or eaten frozen. They are delicious.
Green beans- This is another food that can be tossed in oil, salt, pepper, and heated in an oven at 400 degrees for 20 minutes.
Leaves like: spinach, kale- there are many types, so try a couple before saying, no. Swiss chard. Add a leaf in a sandwich or make a leafy salad and add a vinaigrette, if it makes you happy.
The biggest thing I want to express is that eating healthy is easy, cheap, and vegetables are veritable ( I accidently typed “veritable” but it fits). Plus, you can do anything with plants.
Let me address a concern some of us have-
No, we may not fully know what is being done in the growing practices across farmlands (or labs?). All I can do is make choices. I don’t like that so many processed foods have a lot of extra stuff, for questionable reasons. I don’t like animal cruelty. I don’t like seeing children targeted by marketers with brightly colored food high in artificial or refined sweeteners or other questionable ingredients. That’s why I choose the foods I eat, and the foods my boys eat. Plus, I hope to set them up with knowledge and a foundation to fall back on (if they choose to eat differently, later).
Explore food.