Veggies = Protein!!

In case you didn't hear, this elementary school in New York as just gone vegetarian, and I think it's awesome. The real fact is the "meat" they serve in schools is processed mumbo jumbo junk, anyways. 

Many are arguing, "how will they get their protein?". This is a common argument, and question for those of us who eat little to no meat at all. 

Have no fear, there is PLENTY of protein in your diet if you are choosing to eat your veggies, which you should be. In fact, there is MORE protein in those awesome veggies than meat!

And so I give you this beauty, for your reference...

Enjoy eating healthy!

Vitamin B12

After watching the documentary Forks over Knives the other day, my sister came across some interesting information regarding Vitamin B12.

Vitamin B12 is an absolute must, for without it can cause anemia, which can lead to nerve damage, and potentially death. It works to make DNA, and to protect nerve cells.

How do we get B12? Well interestingly enough, from animal products. OR, fortified cereals and supplements.

For me personally, I do not believe we were made to live off of supplements, and if we ate properly and from that which has been created for us, we would not need supplements because we would get all the nutrients and vitamins from this good old earth. I am also not sure how I feel about fortified cereals, because I'm not positive I like the idea of things being added to my food, since I've read that there are potential hazards, but I am studying up on that.

So if the only way I can get much needed Vitamin B12 naturally is through animal products, then this says to me I could never be vegan. This does not mean I need a lot of animal product though! Just enough to get the amount of B12 I need to be healthy and happy. Again, moderation is key! 

I know Heavenly Father has created this earth to work with and for us. And we need to work with and for the earth as well. Which is a whole other topic I'll write about later ;)

How much B12 do we need?

Life Stage          Vitamin B12(micrograms/day)

                                          Men, ages 19+          2.4

                                          Women, ages 19+      2.4

                                          Pregnancy               2.6

                                          Breastfeeding            2.8  

And here are a few (random) examples of foods and how much B12 they have:

                                             Food                      Vitamin B12 (micrograms/serving) 

                                 Oysters, cooked, 3 oz                                30

                                 Beef, ground, extra lean, cooked, 3 oz               1.8

                                 Tuna, canned, 2 oz                                  1.6 

                                 Chicken, roasted, 3 oz                                0.3

                                 Yogurt, plain, 8 oz                                   1.3 

I also found THIS article that gives the top 10 foods highest in Vitamin B12 and gives the info about them.

I'm still hoping to find much more information regarding B12, but for now, this is what I've got!

Food for thought

Let's talk about some scary facts:

• About 40% of American suffer from obesity, and we have the highest rate in the world.
• Obesity is linked to 70% of heart disease.
• 2400 Americans die of heart disease EACH DAY, equaling 1 person per minute.
• 1 out of 3 people born in the US today will develop type 2 diabetes. 
• America spends $2.2 trillion/year on health care. This is over 5 times our budget for American defense. 
• Only 12% of our total calorie intake is coming from unprocessed plant foods.

When the family I lived with in France returned home from a trip to the US, they showed me photos from their visit. One of the photos was of a random obese person. They didn't take this photo to be mean, they simply took it because they were amazed about how large people were here in the US. It's something unusual to them, and they don't see too often. It was/is depressing.

If we would cut out these processed foods, and focus on eating what the earth gives us naturally, these numbers would drop dramatically. Then instead of spending a whopping 5 times more on the health budget, we could put it to better causes. We all need to start being more responsible for ourselves, start taking care of these amazing bodies we have been blessed with. You'll feel better, look better, and live longer, fuller lives!

Only 12% of unprocessed plant foods is not cutting it. That's horrible. Focusing on what the earth provides will give us more energy, fill our bellies more, and keep us content with our meal, rather then feeling like we need to eat an hour later.

Now is the time to start, people! Let food heal you, and start living to the fullest. Don't let this junk hold you back. Don't be the 1 out of the 3 who will get diabetes. Is that junk really worth it?

Eating a more plant based diet is not boring. You still eat amazing, knock it out of the park, flavorful food :) We just have to get it out of our heads that each meal require meat to make it complete.

So go out there and get healthy, America!

(These facts were provided by the Forks over Knives site)

Tips for eating Healthy and Affordable

Sadly these days it seems to be cheaper to eat junk over that which is good for our bodies. Things like the dollar menu tend to reel people in. Besides the fact that that food is horrible for you (and questionable where it came from), it too can add up and kill your budget. By personal experience, we know it is very possible to not only eat healthy, but to also stay within budget. Especially if you cut out, or at least lessen the amount of meat, poultry, and dairy you're consuming. And when I say affordable, I'm talking $50 a week for a family of four, affordable. Yes, our fourth is a 6 month old who is nursing, but we are still using our budget towards the vegetables, fruits, and rice/oat cereals that we make her food with. 

So here are some tips from Ocean Robbins on eating healthy and affordable!

1) Go with home-made.  Americans today spend 49% of their food budget on eating out at restaurants.  When you make it yourself, you know what’s in it – and you can save a lot of money, too.

2) Use bulk bins. Buying beans, whole grains, and other non-perishables from bulk bins will save you an average of 56% over buying the same items pre-packaged.

3) Cook in quantity.  Whether you live alone or are part of a big family, making big sauces, pots of soup, casseroles and other meals saves time in the long run.  You can freeze extras for convenient instant meals, or create meal-sharing arrangements with friends or co-workers. 

4) Grow food. It takes time, but gardening is the most economical way to enjoy the freshest possible food.  In urban neighborhoods, community gardens are a great way to grow food and build community at the same time.  There are an estimated 18,000 community gardens in the US and Canada.   For resources to help you start one, visit this the American Community Gardening Association.

5) Buy direct from farmers.  When you join a CSA (Community Supported Agriculture), you enter into a direct win-win partnership with local farmers.  Farmer’s Markets are a fantastic way to support farmers while enjoying fresh food straight from the source.  In the US, the number of farmer’s markets has more than doubled in the last decade.  Click here for more info on Farmer’s Market and CSA opportunities near you.

6) Use what’s in season, economical and nutritious.  Some of the most budget-conscious starches include beans, whole grains, and potatoes.  Some of the most affordable and nutritionally potent vegetables often include cabbage, carrots, and onions.

7) Use – and stick with – shopping lists.  Maintain an ongoing shopping list.  Conduct a quick inventory of your kitchen before you shop to see if you’re missing anything important.  By thinking your shopping through in advance, you’re more likely to get what you actually need, and less likely to waste money on impulse buying that you’ll later regret.

8) Cut down on animal products.  As Dr. John McDougall has pointed out, approximately one-third of the calories consumed by people living in developed nations are from animal sources.  Animal foods — like meat, poultry, fish, milk, and cheese, are usually an expensive source of protein and nutrients.

9) Eat before shopping.  Grocery stores know the power of delectable smells. Everything looks good when our stomachs are screaming, "feed me!”, and that can lead to more impulse buying.

10) Join Green Polka Dot Box.  This is a natural and organic buyers collective that makes healthy ad GMO-free foods available for great prices, delivered straight to your door, anywhere in the United States.  Find out more and sign up here.

Whole Food Mommies

Whole Food Mommies is a great site dedicated to a plant based diet, healthy recipes, and wonderful information regarding food. It's three mothers; referred to as Newbie, Maintenance, and Veteran, who are passionate about providing nutrition to their families. It's a wonderful site if you're looking into switching to a plant based diet, and just need help getting there. Whether you're wanting to lower your intake of meats, interested in eliminating them completely, or even wanting to go to a vegan diet, they have great tips, and advice on your new adventure.

They are one of the many sites we like to keep our eyes on.

Check them out at HERE!

Dr. Joel Fuhrman's Food Pyramid

When we saw this food pyramid from Dr. Joel Fuhrman, we said a big "amen!". So hang this up on your fridge, because it should be your new food pyramid! Just look at it, it makes so much more sense then what the common American diet is...meat, meat, and more meat, with a small side of plants. Veggies, fruits, and grains should be the main portion of your plate! You'll feel so much better after eating.

The above pyramid shows what percentage of calories you need fom each group. The pyramid below shows how much in quantity you should be eating.  

The Flexitarian Table

Welcome to our new blog! We're really hoping to get many involved in our cause; to inspire others to change their eating habits to be healthier and happier. 

We are still learning daily, and welcome help, information, and recipes from everyone! We'll share our personal stories, delicious recipes, and any new information or news about food.

We did not create this blog to preach, condemn, or belittle others because of what they choose to eat. We simply want people to be aware! Be aware of what food can do to and for your body. 

So please feel free to Contact Us and share!