December 23 10 Things I've learned on the vegan journey.

10 things I've learned about changing to a plant-based healthy plan.

1....No one is sure what I'm talking about when I say I am a vegan vegetarian. Even among vegetarians, the term is confusing and misinterpreted.  I have been collecting definitions and am up to 11 different styles.  At a restaurant, if I am depending on someone fixing a meal for me, it is to my health and benefit to spell it out... Literally. I carry a card addressed to chef, what I can eat and what I can't eat. A thank you at the end. The kitchen is a busy place and the relationship between servers and cooks can be dicy. Some servers would much rather tell me that the chef doesn't do special orders than to go back and try to remember what I said I could eat.  The card helps everyone.

2...I did not succeed without support. In solidarity on Day One, my husband joined me while we cleaned out the pantry and frig, while we reread Dr. Esselstyn's book, How to Prevent and Reverse Heart Disease, and while we celebrated the weekly successes. We changed recipes, invented new ones and tried food we had never heard of before. The support spread to family and friends and like-minded bloggers and web advisers. Find support somewhere.

3...A doctor on my side. I really didn't want to talk with my family physician about going on an eating plan that I had just read from a book. He had tried so hard to get my cholesterol level down with statin drugs, 5 different kinds, until we determined that I could not tolerate them. He saw me go through two operations for a blocked carotid artery and like me, didn't want to see a 3rd. He ordered a base-line blood panel to give us an idea of the effectiveness of the plan and has been a great supporter after the cholesterol numbers went from 264 to 190 in 3 months. Other benefits showed up on the blood panel and the scale, as well. He commented that doctors spend very little time learning about nutrition. Some of his patients cannot be helped with prescriptions and surgery.

4....I needed to learn how I can get the nutrition I needed on a balanced eating plan that would provide me with all the vitamins and minerals. Not everyone wants to hear about what I am doing for my health. In fact, I have had a few discussions on how unhealthy it is not to eat the American diet of meat and dairy. Where was I going to get the protein? The calcium? The vitamins? Their questions and concerns helped me to hit the books and just find out how I was going to do all that with a bean, or carrot, or lentils or an apple. Did learn that some supplements have to be included but the rest was right there in the plant food: the same food that made other herbivores strong and healthy. Back to #5 it's good to be able to state that I'm under a Doctor's care.

5....Switching to vegetarian processed food can be as bad as regular processed food. There is something in the early stages of the "big switch" that had me wanting to replace what I liked in the real world with veggie-this, fake-that, just-like-those. Most of the products were either over-salted or over-sugared so I still kept my over-stimulated taste buds actively calling out for more. Solution: less and less processed food and more and more fresh.

6....I am finding vegetarians everywhere. Some of the plant-based eaters are still in the closet, or pantry, or better yet the fruit and vegetable bin. Being a born again healthy eater, I am exuberant about the newness of all the benefits and share them only to find a friend who has lived all her life as a vegetarian, a person who grew up in a Seventh Day Adventists' household making their own seitan and tempeh and folks that pronounce quinoa properly. Once an idea is whispered to the Universe, it opens up and showered down gifts from the strangest places and the most unlikely people. I will say that there are some real militants out there when it comes to organic food verses genetically modified organisms (GMO's) or the strict vegans who do not eat or wear anything from an animal, period. But there are still people who would rather eat what is served than to make a "big deal" out of their food choices. I have not that luxury.

7...No more cravings. No more binges. I am food satisfied. Many times when I was eating a normal American diet, I would eat a big meal that would make me full and uncomfortable but not satisfied. What's that about? My body wanted something, needed something and would eat until it got what it needed even if it had to wade through a lot of food it couldn't use. Whatever is happening now, after a year, works without cravings or binges and the result is the loss of a lot of unwanted weight.

8....Waking up to the world of spices and herbs. Before I got married, my family spice range consisted of salt, pepper, vinegar and mustard. Eating ethnic food and traveling introduced me to more spices which when I had my own kitchen, I added to  the cupboard. Spices can be the taste that is missing more than the product it was flavoring. Mexican? Italian? Asian? For me it's in the spices. Herbs are something else. I love to use fresh herbs in salads, especially. The plants are easy to grow and rewarding to harvest. Basil, thyme and chives as well as mint, top my list of favorites.

9....Fueling the machine. The food provides the fuel for my now more active life. I have  energy and want to be out in the fresh air, walking and hiking. The gym is a little bit more of a challenge, but a friend and I became gym buddies and encourage each other.

10...I can walk about the planet. When I committed myself to this eating plan, all I could think of is how limiting it would be. We would make it work at home but what about eating out, being invited to friends, and the big one, traveling? That first foot out the door was made so easy by telling the host of my eating plan ahead of time and offering to bring something I could eat. She was very considerate and prepared a wonderful vegan dessert that everyone enjoyed. I purposefully don't use the word "diet" and I do not say, "I can't have that." Those are negative trigger words of deprivation.  How many diets have I been on? Lots. Some successful for a while. I waited to hit my goal so that I could get off it and be normal. Now,the message is clear:This is the new normal. As for travel, I have successfully eaten my way through parts of the States, Turkey, France and Ireland with some stellar meals. I am enjoying the eating adventure. Most of all, I am so grateful that I found a pro-active direction for my health.

All Things Mushrooms

Dear Heavenly Bodies,

I have been in a mood for new tastes. I do like what we have been eating but some of it is all starting to taste similar.  Then I found Cathy and her site, Straight Up Food. Below is her entry for December 3rd. I love her photos as well as the description of all the mushrooms.  Enjoy and check out her blog. Happy Eats.    Elin.  http://www.straightupfood.com/blog/about/

Creamy Mushroom Soup

december 3, 2012 by cathy 10 comments

If you have fond memories of Cream of Mushroom soup from the can like I do, you will enjoy this soup—even more so than the canned, whose appeal is largely due to its high salt content. This recipe leaves out the salt but not the flavor.

Mushrooms are one of my favorite foods, and there are so many different kinds. I have noted the most commonly used mushrooms below, along with photos and explanations for each.

No matter what type of mushrooms you use for this soup, you will need about three-quarters of a pound. Mushrooms are used twice in this recipe: in the creamy soup base you’ll use about 1/3 of your mushrooms (step 1), and the remaining 2/3 are to be left diced or sliced (step 3).

Mushrooms vary greatly in size. I have used cremini and white mushrooms in this recipe, which are typically about 1 and a 1/2 inches wide at the cap. If your mushrooms are on the small side, use a few more; if they are rather large, you can use a few less. If you’re a mushroom fanatic, you can, of course, add more than what I have listed here.

Ingredients:
1/2 to 1 cup water, for sauteing
1 yellow onion, diced
4 cups water
4-6 mushrooms, diced or sliced
2 large Russet potatoes, peeled and diced
1 small yam or sweet potato, peeled and diced
2 ribs celery, chopped
2 teaspoons dried herb blend (like an Italian blend or Herbs de Provence)
1 teaspoon dried basil
1 teaspoon paprika
1 teaspoon granulated garlic
1/2 teaspoon granulated onion
1/2 teaspoon ground nutmeg
1 cup water
10-12 mushrooms, diced or sliced
1 cup non-dairy milk (I like unsweetened almond)

Directions:
1. Saute the onion, using a tablespoon or two of water for 1-2 minutes until soft and translucent, adding a little water as needed to prevent sticking. Add the 4 cups water, mushrooms, potatoes, yams or sweet potatoes, celery, and herbs and spices, and cook at a low boil until the potatoes are very soft, about 10-15 minutes.

2. Add one cup of water, and blend everything until smooth, or nearly smooth (some small chunks are fine) in the pot with a hand-held immersion blender. You can also use a regular blender by transferring the soup (in two batches) to your blender, and then pouring it back into the pot.

3. Once all the soup has been blended and is in the pot, add the remaining sliced or diced mushrooms and cook on low for 15-20 minutes until the mushrooms are softened, stirring occasionally. Remove the soup pot from the heat and stir in the non-dairy milk. Serve immediately.

Preparation: 25 minutes
Cooking time: 35 minutes
Serves: 6-8 (makes 10 cups of soup)

NOTES

Mushrooms: Any kind of edible mushrooms may be used in this soup (see below). White and cremini are easy to find in markets, and they are the most inexpensive. You can use all the same type of mushroom or mix them up.

Potatoes: If you use another type of white potato, like Yukon Gold, you may want to use 4-5 of them since they are smaller than Russets typically. The small yam or sweet potato should measure about 1-1/2 cups diced.

Add vegetables: Feel free to add other chopped veggies (in step 3), such as celery, carrots, zucchini, diced winter squash (butternut, kabocha, delicata, etc.), and/or greens cut up into bite-size pieces (like kale, chard, collard greens).

Add some whole grains: Adding about a cup of cooked grains makes an excellent addition to this soup. I love to add cooked pearled barley but you can also add brown rice, or any cooked grain that you like.

Above: White and cremini are the most commonly used mushrooms in the U.S. followed by the portabella and shiitake.

COMMONLY USED MUSHROOMS

White mushrooms range in size from tiny—called button, which are harvested when young and have the mildest flavor—to jumbo, which can be stuffed and baked. Creamy white to pale tan, they have a firm texture and a delicate flavor.

Cremini mushrooms are similar to white mushrooms but with a firmer texture and deeper flavor. Creminis are immature Portobello mushrooms. The button-like caps range from pale tan to rich brown. The stems are edible.

Portabellas have short, fat stems with a large, dark brown cap (up to 6 inches across), with a firm white flesh that has a steak-like texture, which is why they are often used in place of hamburger patties.

Shiitakes are tan to deep brown in color with spongy umbrella-looking caps. The flesh is aromatic, and tastes slightly smoky. They are best eaten cooked; the stems are tough, so are not typically eaten, but instead are used for soup stock.

Above: These mushrooms are a little more exotic but stil popular. They are sold in most markets, and are typically more expensive than the above commonly used mushrooms.

OTHER POPULAR MUSHROOMS

Chanterelles range from yellow, orange, and brown to pale white or black. The funnel-shaped caps have wrinkles instead of gills on the underside. They should be washed carefully before using.

Enoki mushrooms have long, slender stems with small, stubby caps. They have a crunchy texture and slightly fruity flavor; a very unique mushroom.

Oyster mushrooms are velvety and trumpet-shaped, and have delicate brown, gray, or reddish caps on gray-white stems. They have a peppery flavor that becomes very mild when cooked. Young, small oysters are considered the best.

Trumpet mushrooms are the largest of the oyster mushrooms, and are also known as erengi, King trumpet, French horn, or King oyster. They have thick, meaty, white stems with small, light brown caps.

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filed under: dinner, favorites, lunch, soup, stew, chili tagged with: almond milk, basil, carrot, celery, garlic, herbs de provance,kale, mushrooms, nutmeg, onion, potato, salt-free, vegan, yam,zucchini

December 17 Tahini Oat Cookie recipe The Plant-based Traveler.Definition of Vegan vegetarians.

Question: has anyone signed up to be notified when a blog entry has been written? Does it work? Thanks, Elin.


Tahini Oat Cookies.
Love this adapted recipe. I have finish the first batch and will bake another tomorrow.

Tahini Oat cookies. Oven 350

Ingredients
5 T tahini (sesame butter)
1/4 cup honey. Or liquid sweetener
3/4 cup oats (dry)
1/4 tsp cinnamon
1/4 cup Raisins (optional)
A few tablespoons of soy milk (optional)

Mix dry ingredients
Fold tahini, honey, cinnamon and raisins into the oats until incorporated.
(If too dry add a few tablespoons of soy milk mixing thoroughly after each spoonful.

Place on parchment covered cookie sheet by the spoonful 2" apart. (I spread the dough out into a square, pressing down the middle and built up the sides until the square was level.)

Cook for 10 to 15 minutes. The edges should be a bit brown.

Cool on a rack and cut. Makes 9 cookies.



Vegan or plant based traveler.
One of the stumbling blocks when I was first following Dr.Esselstyn's healthy eating plan, was travel. Was that life finished? For me that would be sad, indeed. I love to travel and coordinate tours to share places with others. I was going to make it work. I have been to 3 countries and taken a lot of domestic trips as well as functioning close to home. With my "card" explaining my eating plan, I have been very successful. Many people following the blog about eating and my trips have said that they felt better about their own future.

My Near Travel Future
I have been preparing for my France and Turkey trips by checking out all the vegetarian-vegan restaurant and grocery store choices available in the places I will visit. I feel like a first time as a plant-based tourist. Whew. There are lots of places listed as vegetarian, vegetarian-friendly, vegan, gluten-free and more as you can read from Veg Paradise below. And now the big HOWEVER. Many people, especially restaurant owners, interpret "vegan" and "vegetarian" in dramatically different ways. Some think that means no meat and some think just no cows. Some understand the no meat part but load the plate with cheese, cream sauce and fish based sauces for Asian dishes and eggs. There are eaters who are incrementally vegetarians and those who will not wear shoes or clothes made from animals or eat honey. Big spread there. So if I think telling someone I am a vegan-vegetarian explains everything and I can relax and await my perfect meal, I am delusional. I thought "nothing-with-a-face-or-a-mother" would be the perfect phrase but that can and has also been misinterpreted. It was explained to me that an egg doesn't have a face.
I wrote about my "card" before but will mention my Plant-based-Card again. I carry a 3x5 index card with the following. I translate it into the languages I need and use it in the States as well.

---------------------------------------------------------------------------------------------------------------------

Dear Chef. Stroke survivor

I can eat fruits, vegetables, grains, legumes, and pasta prepared without any oil.
I do enjoy herbs and spices as well.

I do not eat meat, dairy, chicken, fish, eggs, nuts, avocados, or oil.

Thank you for your help.

------------------------------------------------------------------------------------------------------------------------
I have already traveled to Turkey, France and Ireland. With my card, I never missed a meal. Some chefs were so supportive, sending out dishes that looked like photo-shoots. The food tasted even better. I do not use the "V" word on the card because I found it a trigger word for some restaurant staff who perhaps think a client is just doing it as a fad or for attention or to complicate life for them. It is also the reason I openly mention "stroke survivor." For me, eating this way might prevent a 3rd event. Carrots and cauliflower are easier to live with than the thought of another carotid artery surgery. Plant-based eating plan works. Yeah health.

In Case Of Emergency. Anti-Deprivation Fear Kit
it seems that I find myself in the worst situations with no good food choices when I do not prepare.
I rarely go out of the house without some food. I always travel with lots of what I can eat and I have herbs and spices and sauces with me when dining. Bit extreme but it allows me to relax.
Even at home, there is a stockpile of cooked ingredients that we can blend up to make a mélange or put in salads or soups. That lesson is learned.

TYPES OF VEGETARIAN DIETS from Veg Paradise
This whole site is wonderfully informative. http://www.vegparadise.com/basics.html#Seeds

First, let's define the many categories that encompass the term vegetarian. Often we hear people say they no longer eat red meat, just chicken and fish, so they consider themselves vegetarians. These people are not vegetarians, but we hope that someday they will become vegetarians. True vegetarians follow a diet that avoids animal flesh and includes only plant-based foods like whole grains, legumes, fruits, vegetables, nuts, and seeds.

LACTO-OVO VEGETARIAN: Eats no meat, poultry, or fish, but includes dairy products and eggs in the diet along with plant-based foods.

LACTO VEGETARIAN: Excludes all animal products except dairy products. Includes all plant-based foods in the diet.

OVO VEGETARIAN: Excludes all animal products except eggs. Includes all plant-based foods in the diet.

VEGAN OR PURE VEGETARIAN: Vegan is pronounced "vee gun." Some people distinguish between vegan and pure vegetarian, considering the pure vegetarian one who eats no animal flesh, no dairy products, or no eggs, and follows a strict plant-based diet for dietary reasons only. While vegans follow a diet consisting of plant-based foods only, they are further committed to a philosophy that respects animal life and the ecology of the planet.

*As a result, vegans also do not eat honey because many bees are killed in the process of forced procreation to maintain the beehive and the continued production of honey. Frequently, large factory beekeepers kill off their hives late in fall or at the onset of winter. The practice is partly for convenience and partly for economic reasons. Rather than maintaining the hives throughout the winter, bee farmers find it more economical to start with a new beehive in spring.
Vegans do not eat refined cane sugar, because it is clarified over animal bone char in the final steps of the process that makes the sugar white. Instead, vegans choose unrefined sweeteners such as evaporated cane juice, maple sugar, maple syrup, date sugar, Sucanat, and agave nectar.
Vegans also avoid gelatin which is made from the bones, skin, and connective tissue of animals.
Because vegans consider the ecology of the planet a priority along with concern for animal rights, they shun the use of leather, wool, silk, goosedown, and any foods or goods that have been processed using animal products. Their concern is that the planet's future resources have been harmed and animals have suffered in order for these products to come to market.

FRUITARIAN: The frutarian has a simpler diet consisting mainly of fresh fruits and some vining foods that are technically considered fruits, but have been used as vegetables. These vegetable/fruits may include cucumbers, tomatoes, avocados, bell peppers, nuts, and seeds, as well as leafy green vegetables. Yet, there are differing opinions about which foods are or are not acceptable to those following a fruitarian diet.

RAW FOODIST: Those who follow the raw food diet, sometimes called a living foods diet, include all fruits, vegetables, nuts, seeds, and soaked and sprouted grains and legumes. Further, the raw foodist does not cook or heat the foods above 118 degrees, but eats them close to their natural, raw state in order to preserve their valuable enzymes. In addition, they will warm some of their foods in a dehydrator with a temperature regulator. In order to preserve the valuable enzymes that raw foods contain, some warm food to temperatures no higher than 105 degrees, while others will tolerate a little higher heat at 115 to 118 degrees.

December New Addition. E-mail Notification

Hello to all you dear, Heavenly Bodies,

I have added the "notify me by email" on the blog page. I tried it out and received an email from FEED BURNER to activate the program. That done, I returned to Heavenly Bodies to jot off this note to see how it works.

While I am here, I have a great Chocolate pie to share from My Vegan Cookbook site.

Vegan Low Fat Vegan Chocolate Pie
Ingredients
3/4 Cup Sugar
1/4 Unsweetened Cocoa Powder
2 Tablespoons Agave Nectar
1/4 Cup Organic Cornstarch
1/3 Cup Mashed Potatoes
2 1/4 Cup Unsweetened Almond Milk
3 Tablespoons All Purpose Flour
1/8 Teaspoon Salt
1 Teaspoon Vanilla Flavoring
1 Teaspoon Balsamic Vinegar
1 Teaspoon Large Flakes Food Nutritional Yeast

DIRECTIONS First cook a medium sized potato in a small sauce pan. Peel, slice into 1 inch rounds and cover with water. Bring to a boil and cook until tender. Drain and mash with a fork. Measure out 1/3 cup after it's mashed.

Next, place all ingredients into a food processor and process for 2 minutes. Pour into a medium sized sauce pan and cook on medium heat stirring constantly until starts to bubble, then cook 1 minute. Should be very thick consistency. Let cool in pan, stirring occasionally to stop from skimming over. Pour into your favorite pre-baked pie crust. Chill for at least 2 hours before serving.
I used my No-Roll Pie Crust recipe.

ELIN'S NOTES. I did not use the pie crust but put the chocolate into individual ramekins. They are in the frig for their chill factor. Waiting...... Waiting..... Waiting!

Nutritional Facts
Servings 8 Serving Size 1 Slice Calories 160 Fat 1.25g
Carbohydrates 37.7g Protein 1 Fiber 1.25g
Sugar 29g Sodium 140.7mg

http://www.myvegancookbook.com/recipes/recipe.php?id=152


Enjoy,  Elin.

December 10th. Terra Madre day

Doing something for Mother Earth.  

This website will explain Slow Food's mission to eat locally and enjoy those around you.

http://www.slowfood.com/terramadreday/welcome_eng.lasso

Quoting from Slow Food's site.  

"Terra Madre Day is a worldwide celebration held every year onDecember 10 to reconnect communities with local food.

Organized by Slow Food since 2009, each year over 1000 unique events show the diversity of our food cultures...

Join the festivities this year!Find an event near you orcreate one, big or small, wherever you are on the planet. Together we'll show that a global food revolution grows from local roots." ( the connects are on the site) 

Celebrate and enjoy what we are given by Terra Madre.    

December 2012. Happy Everything PHOTOS

Beautiful plate of persimmons. Found that when they feel like a soft tomato is when they are at their best. Persimmons come in many varieties even a chocolate one. Tried it. It was good but not chocolate to me.

Portabella mushroom (recipe on December entry)

Two views of Triple Potatoes ... One with my French steamer in the background.
Sweet potatoes, red and Yukon gold diced cooked with veggie broth, onions and lots of nutritional yeast for a cheesy flavor.

Best of eating..... Elin.

December 2012. Happy Everything.

Dear Heavenly Bodies. 

As year comes to a close, I wish you Health and Happiness.

Have been thinking of my Thanksgiving meal which I have duplicated a few times more because everything turned out so well ... Everything.. I learned that it was the sharing of stories and laughter that mattered and not so much what they ate or what I ate.  No cravings because I had spent time gifting myself with some awesome recipes.  Delicious.

Thanksgiving menu.  

Appetizer: Antipasto  Veggies with vegan hummus

Main plate: Stuffed Portabella Mushrooms..... An amazing meal in itself. 

                   Mixed green salad with tahini orange dressing

                   Baked apple 

                   Whole wheat rolls

Dessert: peach semifreddo 

RECIPES

Antipasto - selected veggies cut up for finger food chosen for color and variety. 

                  

Mike's Hummus dressing or dip 

1 15 oz low sodium can  Garbanzo beans . Or cooked fresh beans

1/4 cup Roasted red peppers. (no oil) 

Juice of a Medium lemon 

1/4 Vegetable stock ( or more as needed for desired consistency) 

1/4 teaspoon Garlic

1/4 teaspoon Cumin 

1/4 teaspoon Curry

1/4 to 1/3 cup Nutritional Yeast 

Start with vegetable stock in a blender 

Add drained and rinsed garbanzo beans, roasted red peppers and the lemon juice.

Add spices.  Lastly, add Nutritional Yeast. 

May need to add more vegetable stock at some points.

Alter spices to suit your own taste.

Main Plate

Stuffed Portabella Mushrooms

Mushroom

1 Portabella mushroom  Clean with a damp towel. 

Twist off stem (add to freezer bag of veggie peals and ends for a great start to your own stock)  

Delicately scrape out gills with a spoon being careful not to tear the mushroom edges 

Marinate in a plastic bag with red wine and Teriyaki sauce and herbs of choice. Refrigerate ( 2 or more hours ) 

Stuffing: everything cut into small pieces... dried bread, mandarin oranges,  raisins, apple chopped, 1 stalk of celery, water chestnuts.  Spices. I like sage, thyme, pepper, and oregano. 

Assembly : line a baking pan with non-stick aluminum foil. Stuff mushroom and top with a generous sprinkle of nutritional yeast. 

Oven time 30 minutes at 350. Middle rack.  

Baked Apples

I am still working on the best apple for this dish but this time, Gala 

Cut apple in half and core.  Mix a 1/2 cup of sugar with 1 teaspoon cinnamon 

Sprinkle cinnamon-sugar mixture on the bottom of a glass baking dish. Place apples cut side down on sugar mixture.  Bake apples at 350 for 20 to 30 minutes  Done when the sugar has turned to liquid and the apples are soft.  Serve warm.  It makes a great dessert. 

Dessert.  Peach  Semifreddo.  Half cold For one. 

Small 6 oz Peach soy yogurt   

1 Tablespoon of tahini.   

Blend the yogurt and tahini. 

Line a container with plastic wrap enough to come over and cover top. Pour in mixture. Cover with wrap. Freeze overnight. (I used a ramekin as the container) 

Take out of mold and let it thaw until it easy to cut but still solid. 

Served with fresh peach slices if in season or frozen berries. 

FROM WHINING TO WINNING 

Made it.  Not a recipe this time......  Made it through my first Thanksgiving..... Not without some emotional "whaa, whaa, whaa's." And a few ."po' me's." why when this year has been stellar ... Loosing weight and feeling great. Creativity turned to the kitchen, to beautiful presentations, to blogging to keep me focused and to sharing this adventure, to food-photography.  I'm counting my blessings with first, my husband, who has been at my side through two operations for a blocked carotid artery, who bought the book, "How to Prevent and Reverse Heart Disease," and who cooked, changed recipes, made up new sauces and more.   For relatives and friends who continued to invite me to their homes and include me in the restaurant outings. 

So back to the question..... Why the emotional turmoil?  Being on a "vegan-no oil- no nuts-no avocado eating plan takes some thought.  Do I have food when I go out as a backup when I get hungry and no good choices are around? Did I bring my sauce, herb, spice emergency kit when the choice is bland steamed veggies? Did I call the restaurant ahead of time to work out a dish I can eat when I show up with friends. Do I have my "Eating Plan" card with me to give to the chef? Yep, it takes planning.  Not planning got me to obesity, high Cholesterol, inactivity and a lot of "ugly" personal, internal conversations. It wasn't pretty.  

Writing this down helps to see the pan scale and how well it is tipped to the side of HEALTH. So, as we move into Christmas and New Year's celebrations, I am making a wish to be that Heavenly Body with a sprinkle more wisdom, a lot of laughter, and a profound appreciation for a life still ticking. ( to the music of Rocky Balboa as he ascends the steps to the Philadelphia Museum of Art building)  

PROTEIN

I was experiencing a bit of an energy slump .... The signs? little energy and a desire to take some long naps. I thought it might be the added stress of holiday food planning: More restaurants and gatherings. Also the weather has turned so that walk in the park for a couple of miles isn't happening.  Then I read, 

"5 warning signs that you are not getting enough protein" on the No Meat Athlete blog site. Yep, that's me.  Who knew paying attention to my intake of protein would make such a difference. 

http://www.nomeatathlete.com/5-warning-signs/

Found this counter-keeper article and was reminded that protein comes from a wide variety of sources.

Protein Content in Selected Vegan Foods
by Robert Cheeke, Vegan Bodybuilder

This chart shows the amount of protein in various vegan foods and also the number of grams of protein per 100 calories. To meet protein recommendations, the typical adult male vegan needs only 2.2 to 2.7 grams of protein per 100 calories and the typical adult female vegan needs only 2.3 to 2.9 grams of protein per 100 calories. These recommendations can be easily met from vegan sources.

Protein Content of Selected Vegan Foods
FOOD AMOUNT PROTEIN PROTEIN
(gm) (gm/100 cal)

--------------------------------------------------------------------------------

Tempeh 1 cup 31 9.5
Seitan 4 ounces 15-31 21.4-22.1
Soybeans, cooked 1 cup 29 9.6
Veggie dog 1 link 8-26 13.3-20
Veggie burger 1 patty 5-24 3.8-21.8
Lentils, cooked 1 cup 18 7.8
Tofu, firm 4 ounces 8-15 10-12.2
Kidney beans, cooked 1 cup 15 6.8
Lima beans, cooked 1 cup 15 6.8
Black beans, cooked 1 cup 15 6.3
Chickpeas, cooked 1 cup 15 5.4
Pinto beans, cooked 1 cup 14 6.0
Black-eyed peas, cooked 1 cup 13 6.7
Vegetarian baked beans 1 cup 12 5.2
Quinoa, cooked 1 cup 11 3.5
Soymilk, commercial, plain 1 cup 3-10 3-12
Tofu, regular 4 ounces 2-10 2.3-10.7
Bagel 1 medium(3 oz) 9 3.7
Peas, cooked 1 cup 9 3.4
Textured Vegetable Protein
(TVP), cooked 1/2 cup 8 8.4
Peanut butter 2 Tbsp. 8 4.1
Spaghetti, cooked 1 cup 7 3.4
Spinach, cooked 1 cup 6 11.0
Soy yogurt, plain 6 ounces 6 6
Bulgur, cooked 1 cup 6 3.7
Sunflower seeds 1/4 cup 6 3.3
Almonds 1/4 cup 6 2.8
Broccoli, cooked 1 cup 5 10.5
Whole wheat bread 2 slices 5 3.9
Cashews 1/4 cup 5 2.7
Almond butter 2 Tbsp 5 2.4
Brown rice, cooked 1 cup 5 2.1
Potato 1 medium(6 oz) 4 2.6

Sources: USDA Nutrient Database for Standard Reference, Release 12, 1998 and
manufacturers' information.
http://www.veganbodybuilding.com/?page=article_proteincontent