Tag: Plant based diet

Irrational Response

Irrational Response

I have always believed that the Whole Food, Plant-Based (WFPB) lifestyle is a journey full of obstacles.  Choices abound, right or wrong, compliant or non-compliant, and what do you do when the world is turned upside-down? In full transparency, I fell off the wagon.  I’m 

St. Patty’s Day Vegan Shepherd’s Pie

St. Patty’s Day Vegan Shepherd’s Pie

One of my favorite meals as a kid was Shepherd’s Pie. In our house, it was how my mother would empty the refrigerator of the week’s leftovers. She would turn these leftovers into a warming comfort food, perfect for the cold Vermont evenings. As I 

Happy New Year!

Happy New Year!

Welcome 2020!

As one year closes and another begins, possibilities abound. We spend time making (then breaking) resolutions. We want to make changes in our life, but life is funny. Old habits are so hard to change. It is so easy to fall into our old routines. The very ones that we are trying to change.

I am no different.

I launched this site one year ago today. I did so as a re-dedication to the Whole Food, Plant-Based lifestyle. I was determined and committed to the lifestyle and the reasons I had for adopting this way of life. Then life got in the way.

Keeping it real with you guys, I successfully maintained the lifestyle for almost five months. Then I started traveling a lot and when home, I was tired and didn’t have the energy to make a compliant meal for myself and then a non-compliant meal for the family (I’m the lone vegan in our house).

I fell off the wagon for a couple months, then was compliant for a couple months, then off the wagon for a few weeks, back on the wagon for a few weeks, and so on. If I actually looked at the year in total, I was compliant for eight to nine months. Not what I intended and not what I wanted for myself.

So here I am, January 1, 2020 assessing my goals for the year and the resolutions I am committed to seeing through. A Whole Food, Plant-Based lifestyle is at the top of my list, as is a commitment to my blog. The blog will see some changes, including regularly scheduled posts each week. There will be one recipe published each week as well as a “check-in” post once a week. This “check-in” will be my thoughts, experiences, and recommendations on books, articles, YouTube videos, etc. that I think you will find useful.

As I am here to serve you, I welcome any questions or requests for content. I am not a medical doctor or nutritionist, but I do believe that I can offer insight for the average person that is relatable.

I hope you join me on this journey and make 2020 our healthiest year ever…together.

Wishing you the best of health!

Stephen

My Initial Review of Misfits Market

My Initial Review of Misfits Market

Here’s the concept. Grocers have standards for the produce they display in stores. The produce that doesn’t meet those standards is rejected by the grocer (or buyer, distributor, etc.). As the produce cannot be sold, it is either destroyed or goes unused or not consumed. 

Restaurant Review – Cava

Restaurant Review – Cava

Does this sound familiar? You are out with the family and everyone is hungry (and getting hangry). No one else has adopted this way of eating and their choices for restaurants proves they are not interested in helping you maintain this Whole Food, Plant Based 

Is My Diet Contributing to My Blues?

Is My Diet Contributing to My Blues?

I was on the Facebook page for the Forks Over Knives community.  If you haven’t joined the group, I highly recommend you do so.  As you embark on this lifestyle journey, the page is full of motivating stories, moral support, and encouragement from the group as we experience our individual challenges. 

Recently, someone on the Facebook page asked if the Whole Food, Plant-Based diet contributes to depression (or feeling depressed).  The question really caught my attention.  I wanted to comment on the page but decided against doing so as my response could not properly address the question.  Rather than a quick generic comment, I decided I would address it on my blog.

Let me start by saying, I am not a medical doctor, psychologist, therapist, or anything of the sort.  Depression is a real and debilitating condition that deserves proper diagnosis, acknowledgement, and treatment.  This blog post is not a substitute for addressing any form of depression related disorders.  This is not meant to be medical advice and should not be construed as such.

What struck me about the question on the Facebook page was that I could relate.  I was feeling down and blue.  I really had no reason to be.  My health was good and improving each day.  My marriage and family life were (and are) in a really good place.  I enjoy my job.  There was no logical reason for me to be feeling down.

What changed?  I (re)adopted a Whole Food, Plant-Based lifestyle on January 1, 2019. Two and a half months later, I’m feeling dejected and gloomy.  Can the two really be connected?

Without the benefit of research or studies, I started to look inwards.  What was going on?

Like many of us, with the New Year came new changes and goals.  My New Year resolutions were made and the energy out of the gate was tremendous.  Sticking to the resolutions gave me a sense of accomplishment.  But like every year before this one, it was just a matter of time before that energy subsided and I lost the motivation that was fueling me.  Other than maintaining my WFPB lifestyle, was I down because my resolutions were abandoned, and I was feeling a sense of failure as a person?

Winter seemed to drag on this year.  The air was cold, the skies were grey and dreary, and the daytime was short.  In those conditions, I really didn’t want to leave the house and brave the elements.  Maybe the four walls inside the house were closing in on me and I was going a little stir crazy.  I was stuck in the same routine.  Was this boredom manifesting itself as gloom?

Or could it actually be the food?  Was it the WFPB diet causing these feelings? 

So, let me share with you my thoughts and some simple actions I took that helped me get out of the dumps and into a more positive mindset. 

,First, as it got warmer, I tried to take advantage of the fresh air.  I took longer walks with the dogs.  I spent a morning walking through a flower garden and taking time to notice the rejuvenation that comes in Spring.  I took quiet moments to watch and listen to the birds.  Spring, to me, seems like the more natural time to “start” the year.  It is all about fresh growth and possibility.  January is when you are in hibernation and preservation mode.  I took this fresh start to the year as an opportunity to think of the possibilities for me and what I wanted.  My enthusiasm was renewed, mirroring Spring’s renewal.

Second, I allocated part of my day to pursue my interests.  I recently took up photography as a hobby.  As I had so much to learn about photography and its nuances, I committed to doing something daily to help me grow and develop the skills necessary.  That could be taking pictures, understanding the settings on my camera, or editing pictures on the computer.  Even if I only had 15 minutes a day to work on my hobby, I definitely felt as though I was growing and developing as a photographer.  Learning new skills is incredibly uplifting, be it a hobby, learning a new language, or learning the art of minimalism (these are the three areas I hope to develop personally).  Enjoy the process of learning and growing.

Here is a picture I took in Biloxi, MS. Photography can really be a nice creative outlet.

Third, I tried to put myself in my happy place even when I could not physically be there.  My happy place is with my family and by the ocean, and especially by the ocean with my family.  I pulled up photos from our trips last year.  I watched video clips I recorded.  I reviewed our agendas.  I reflected on how I felt with the sun kissing my cheeks, surrounded by the ones I love.  I lost myself in thought as to where to go in 2019 to experience the same.  It may sound cheesy, but I promise you, it works.  I put together pictures from 2018 and had a book made for my wife.  I spent twenty or more hours selecting and editing the pictures included in the book, but the happiness and warmth I felt working on this project brought me back to my happy place.  What is your happy place?  Try getting there even when you can’t physically be there.

And lastly, food.  During the winter, I did find myself reaching for comfort foods and something warm.  Oatmeal, sweet and regular potatoes, whole wheat pasta, and beans were the staples.  Though I tried to use my imagination in how I prepared everything, the meals matched the weather…dreary.  I needed more freshness.  I needed more fresh fruits and vegetables.  I needed more cool and cold dishes rather than hot dishes.  I needed to consume the foods I equate to Spring and Summer.  I started eating avocado toast for breakfast.  I started eating more bananas, pineapples, and berries.  I took the time and prepared chopped salads with greens, cucumbers, celery, radish, carrots, zucchini, red onion, bell peppers of every color, and cherry tomatoes, dressed with a shallot and red wine dressing.  Add some olives, chick peas, and artichoke hearts to add more textures and substance to the chopped salad.  I did find that my mood improved with the change I made to fresher foods.  

Did my blues and gloom go away because of the food?  Maybe.

Was it because of the other actions I took in my daily habits?  More likely.

Or was it a combination of all the above?  Absolutely!

I hope my approach and advice helps you should you find yourself down and blue while adopting this lifestyle.  Don’t let the gloom pull you away from making the changes you desire without trying some small changes that are very easy to implement.  In my opinion, it is highly unlikely that a Whole Food, Plant-Based lifestyle will cause depression.

If your feelings of depression persist or get stronger, please seek help.  You do not need to go it alone.

I am interested in your comments and feedback.  What are some of the strategies you use to pull yourself up when you are feeling down?

Wishing you the best of health and well-being.

Stephen

Indian Style Potatoes with Green Beans and Mushrooms

Indian Style Potatoes with Green Beans and Mushrooms

So many people confuse a whole food, plant-based (WFPB) lifestyle with eating bland and boring foods.  Essentially, a diet lacking in flavor or substance.  Nothing could be further from the truth!  Food does not have to be bland, especially when you learn to incorporate spices 

Four Layer Vegan Lasagna

Four Layer Vegan Lasagna

I owe all my followers a sincere apology. I had every intention to post twice a week. Unfortunately, life has got in the way and work had been grueling! Fortunately, though, I have adhered religiously to my whole food, plant-based lifestyle! Hopefully, to help make 

Vermont Brussels Sprouts

Vermont Brussels Sprouts

I was so blessed to have grown up in Vermont.  The Green Mountains and Lake Champlain were the perfect setting for outdoor activities.  But as summer is relatively short, most of my memories are of fall and winter activities.

What is Vermont if not maple syrup?  Almost every year, we would have a field trip to a maker of maple syrup, seeing how they would tap the trees, collect the syrup, and then cook it down to the golden brown, sweet treat we enjoy.  To this day, just the thought of maple syrup brings back such fond childhood memories.

But as fond of a memory as maple syrup may be, I am confident there are few fond childhood memories of Brussels sprouts.  I know there is an exception or two out there, but most kids (and some adults) reject Brussels sprouts without even trying these tasty gems.  I used to be that way, until I stayed at Le Meridian in Dallas, TX for almost two years.

After roughly six months of eating at the hotel, I had exhausted the menu, and nothing looked appetizing.  I asked the waiter if there was anything I could get that was not on the menu.  He checked with the chef and came back and said they could accommodate me.  I told the waiter I had no limits; the chef could cook me whatever he wanted.  I don’t remember the meat or starch, but the Brussels sprouts were unforgettable.  In fact, for the next eighteen months, I had Brussels sprouts every time I ate there…even when the entrée was Asian or Mexican cuisine. 

Today, Brussels sprouts remain as a favorite.  This is especially true in the fall and winter as they make a perfect warming, comfort food when the air gets cold.

The chef at Le Meridien would make the Brussels sprouts with bacon drippings, brown sugar, and Balsamic vinegar.  But that would not make it in a whole food, plant-based lifestyle.  Fortunately, my childhood was the inspiration of the modification that was needed to the recipe!

The ingredients are super simple, and the recipe is incredible easy to make.  The ingredients are as follows:

3 to 4 cups of fresh Brussels sprouts, cleaned and halved (do not use frozen)

1 cup of raw pecans

2 tablespoons of pure maple syrup

1 tablespoon of apple cider vinegar

1 teaspoon of granulated garlic powder

1/2 teaspoon of chili powder (adjust to taste)

1/2 teaspoon of sea salt

Zest of 1/2 lemon (save for the end)

Combine all ingredients in a bowl or gallon size plastic bag and mix.  I like to use a plastic bag.  I find that the bag allows the maple syrup, apple cider vinegar, and dry ingredients to evenly distribute and coat the Brussels sprouts and pecans.

Spread evenly on a cookie sheet (I line my cookie sheet with aluminum foil to make clean up easy) and place in a preheated 375 degrees oven for 25 to 30 minutes.  If you have smaller Brussels sprouts, the cooking time will be closer to 25 to 27 minutes, larger Brussels sprouts require a few more minutes.  I like to get a nice caramelization on the Brussels sprouts, so I err on the longer cooking times.

Remove from the oven and sprinkle with salt (to taste).  Transfer the Brussels sprouts and pecans to a serving dish.  Finely grate the lemon zest over the Brussels sprouts and serve.  It’s that easy!  In 45 minutes, start to finish, you have a wonderful side dish. 

A couple pieces of advice.  First, if you add too much maple syrup or apple cider vinegar, the Brussels sprouts will become very soggy and mushy.  I think it is the soggy and mushy sprouts that we remember as kids that shaped our dislike for Brussels sprouts.  Keep to the measurements in the recipe and the sprouts will come out cooked with a nice crunch.  Second, I love the crunch combined with the sweetness of the maple syrup, the acid from the apple cider vinegar, the heat from the chili powder, and the saltiness.  But too much of a good thing can lead to bad results.  Avoid using too much salt or chili powder. 

At the end of the day, the Brussels sprouts are a wonderful WFPB compliant side dish.  Or on a cold and dreary day like today, they made a perfect lunch by themselves as I curled up under a blanket with the dogs on my lap!

My Recipe for Fresh Mango Salsa

My Recipe for Fresh Mango Salsa

I have a few recipes that I like to go to frequently.  One of my favorites in my Fresh Mango Salsa.  The beauty of this recipe is how versatile it is. Whether you are vegan or not, this salsa goes as well on tortilla chips