Eating Dr. Greger’s Daily Dozen – Day 1

Things have been really busy lately, and they’re not slowing down any time soon. I felt like I’d slipped into a bit of a downspin where I was missing meals because I was so busy. Then I was less productive because I didn’t have the focus or energy I might have if I’d stopped to eat a nutrient dense meal or snack.

So I decided to stop trusting that I was a generally healthy eater, and spend a full five days trying to do Dr. Greger’s Daily Dozen challenge.

I love the Daily Dozen because it’s not about what not to eat, it’s about finding creative ways to fit healthier foods into your day. I’ve always approached food with an attitude of abundance and not deprivation, so I love this way of eating healthier.

I tracked my progress using the Daily Dozen app, which is free and really easy to use. It lets you see serving sizes, lists the foods in each category (no trying to guess which vegetables are cruciferous) and you can even scroll down in the info sections to see videos on the health benefits of each food. I love that – nothing like seeing that shiitake mushrooms are linked to reduced cancer rates right before you eat them!

Day 1 – SUCCESS! Here’s what I ate:

Breakfast:

A strawberry banana smoothie with flax seeds. Berries, 1/2 a fruit, Flax seeds.

Second Breakfast:

Quinoa bowl with hummus and steamed kale. 2x whole grains, 2x beans, 1 x leafy green, 1 x cruciferous vegetable. 

Lunch: 

“Green Dream” smoothie with spinach, strawberries, banana and soy milk. 1.5x fruit, 1 x leafy green.

Second Lunch: 

Lentils with chopped carrots and onions. 1x beans, 1/2 vegetable.

Snack:

1/2 cup of snow peas. 1x vegetable.

Dinner:

Quinoa, sauteed shiitake mushrooms in vegan barbacoa sauce, tomatoes, kale, cashew sour cream, guacamole. 1x leafy green, 1 x bean, 1x whole grain, 1 nuts/seeds, 1 other vegetable (tomato)

…after dinner snack

1/4 cup of dried apricots, shot of orange juice with turmeric, pepper and ginger. 1x fruit, 1x spices.

Exercise: 2.09 mile run with the kids, plus active housework to get up to the required amount (I think it counts, I was hustling.) The recommendation is 40 minutes of strenuous exercise or 90 minutes of moderate exercise – can be broken up during the day. I think between the 35 minutes of walk/running with the kids and the errands and cooking I did today that I hit the mark.

Beverages: Coffee, coffee, water, decaf earl grey, water, herbal tea, water water… I stopped counting.

Sitting down after dinner to check off the remaining boxes in the app, I realized that despite my fear I wasn’t going to hit the cruciferous vegetable mark (I had used my kale to count towards leafy greens, but then realized my spinach smoothie at lunch could count as one of those, add more kale to dinner… ok we’re good), I had only fallen short in two areas! I hadn’t consumed any turmeric, and I was being conservative with my estimate of how much fruit I really consumed in two smoothies and might have been missing a serving of fruit.

So for dessert, I had a shot of orange juice with 1/4 teaspoon of turmeric and ginger mixed in with a touch of black pepper to aid in the absorption of the curcumin in the turmeric, and then some dried apricots. It was lovely. I should eat dessert more.

Favorite things about this – I ate more food and more regularly than I often do when the kids are at school. Sometimes the morning gets away from me and it’ll be 11 a.m. and I won’t have eaten a thing. But when I kept entering in what I’d eaten and seeing how many checkmarks I was missing, it motivated me to add a smoothie here, a cup of snow peas there…

At no point during the day did I feel hungry, but because I was eating such healthy stuff I never felt overly full or sluggish either.

A lot of the benefits of healthy eating are long term, but feeling motivated to eat nutrient dense snacks and not letting myself forget to eat lunch is something that feels pretty great right away.

We’ll see what tomorrow brings…

I batch cooked beans, grains and hummus this morning in my instant pot so there will be some repeats! But I’ll let you know how I spice them up.

…it’s a big secret.

……..you’ll be so blown away!

……………ok fine it’s buffalo sauce. That’s the secret to ALL LEFTOVERS.

 

Vegan food review for Beaches Resort in Turks and Caicos

Below is a long, detailed review of eating vegan at Beaches all-inclusive resort in Turks and Caicos. It’s not something many of my normal blog readers are interested in, but it would have been so incredible for us to know before we went, so I’m putting it here so fellow vegan travelers searching for reviews might stumble upon it and know ahead of time how vegan dining works at this resort. Skip if you’re not interested!

Don’t worry, we had an amazing trip in so many ways, but I wanted fellow vegans to have info about Beaches so that’s what this post is about!

Why we thought Beaches would be vegan friendly:

We used Liberty Travel to book a vacation with family because we wanted great vegan options and weren’t sure where to go. We were told that Beaches is an expensive luxury travel experience, but worth it for traveling with dietary restrictions because they cater to every type of diner. So we called Beaches to confirm that they cater to adult vegans and also have kid-friendly vegan options, and were assured emphatically that they’re fantastic for vegans.

We asked for menus in advance, but were told that their menu options change regularly so instead they would have a head chef meet with us when we arrived and let us know all our options based on the current menus, arrange any special requests, and make sure we were completely taken care of during our entire stay. That sounded really good!

But here’s how their system for vegan dining actually works.

Paperwork in Advance for Every Meal:

If you have dietary restrictions, you look at their menus that they have in the culinary office, fill out a paper form for every single meal with where and when you are going to eat and what meal you will have, and drop it off at least one meal period in advance and then they’ll make sure your meals are free of allergens / meet your dietary requests. This probably works really well for many people looking to swap for Gluten Free bread or pasta, or avoiding an allergen like tree nuts or peanuts.

It didn’t work for us as vegans. Most of the menus didn’t even have a vegetarian option, let alone something that seemed easy to veganize. It made writing down our meal requests a weird guessing game.

The culinary food concierge would just say “request what you want!” and I’m like, well, what do they have in the kitchen? What do they make vegan that’s good? I have no idea what to ask for!

It was like doing all the meal-planning I would do at home, but without knowing what’s in the fridge, freezer or pantry and without being able to talk to the person who was going to cook it.

And we got some hilariously bad results when I guessed wrong or communicated poorly.

Trying to ask for vegan versions of existing menu items as the food concierge suggested got us a plain crepe with absolutely nothing in it. When we were told we could order vegan hot dogs, we were served Italian spiced vegan sausages with no buns (our kids were pretty unhappy).

Food concierge suggested we order the kids “vegan hot dogs” and we got spiced vegan Italian sausages with no buns.
Ordered a crepe and left it to be the chef’s choice how to make a savory vegan crepe for us, but they just omitted everything and made a plain vegan crepe with nothing in it, on it, or next to it. I learned to be as specific as possible, but it added to the stress of meal planning that we couldn’t leave it to the chefs to veganize anything for us or we’d get a bland, flavorless meal.

A box of “assorted vegan pastries” we were offered as a snack after seeing the gorgeous looking chocolate and pastry buffets came back as vanilla cupcakes with no frosting and plain sugar cookies.

Tofu tacos were unseasoned crumbled raw tofu subbed in for their meat – and they were good enough compared to other meals we got that we ordered them twice despite being flavorless… but then the second time they came with dairy sour cream on them.

We asked for help, we asked for advice on what to write on the forms… but nothing seemed to get predictably good meals.

When we tried the buffets, we were told that the red snapper and buttered vegetables were options, leading us to realize that we couldn’t trust staff to tell us what we could eat at the buffets. Many of the visually promising items had butter on the pasta or meat on the sauce; it would have been so helpful if the resort had labeled things vegan since they “cater to vegans” instead of having us walk through it with staff who weren’t sure what to tell us we could eat – we had trouble trusting the food at the buffets.

Using their food request forms meant we had no spontaneity to our dining experience, and our meals often took 45 minutes or more because they were made to order, so we spent hours each day sitting and waiting for food with kids who wanted to be on the beach. We also had to take time to do all the paperwork and then more time to walk it over to the food concierge ourselves.

There was so much stress planning meals and filling out forms that I had nightmares about it twice. That might sound ridiculous, but I was feeding two kids I love and trying to have a vacation we invested a lot of money in be worth it for us, and I felt like maybe if I just wrote better requests we’d get decent food but I couldn’t figure it out and the meals were just so disappointing most of the time. I spent so much time trying to figure out the system and get good vegan food because I knew in my heart that the chefs probably could cook amazing vegan stuff with all the whole, plant-based ingredients they had but I couldn’t figure out how to order it since we were told by someone in an office to write down requests based on a completely non-vegan menu.

Some of the meals were really good. The mushroom risotto at Mario’s was fabulous, and they made us amazing French toast two mornings, too.

But for the price we paid for the vacation, it was such a disappointment to have to put in so much time and effort to request meals that were incredibly varied in quality. Their rooms are very expensive; and you’re paying for the average amount of food and alcohol consumed by all the people there plus a profit margin for the resort. Of course it’s not economical – but we hoped it’d feel luxurious and hassle-free enough to compensate for the price tag. I was really disappointed.

I would never, ever recommend it to another vegan until they put vegan options on the menus instead of making you guess and request off-menu meals.

In addition to feeling like the experience wasn’t what we’d been advertised, when we reached out to Beaches with suggestions for how to improve the dining experience for future plant-based travelers, they offered us a one night refund only if we removed our TripAdvisor review, all social media posts, and this blog post. They require all unhappy customers who are offered any type of  refund because of their experience to sign an NDA and take down all online mention of their negative experience.

This practice means that the absence of negative reviews of a Sandals resort like Beaches does not mean an absence of negative experiences; the company has a policy of buying people’s silence. And sometimes it’s more serious than what’s for dinner. Their Jamaica resort has been accused of buying the silence of sexual assault victims. https://www.businessinsider.com/sandals-resorts-jamaica-accused-silencing-sexual-assault-victims-2018-12

“Not meant to cover up concerns…” and “Should you decide to accept our offer for one night refund, we will ask that the postings be removed” are contradictory statements.

In the end, it was the coverup of sexual assaults on their property combined with the frustration of knowing that other travelers might have warned us and given us the chance to choose a different resort if Sandals didn’t buy unhappy people’s silence that made us decline to sign the NDA.

This blog post has cost us – but if it saves fellow travelers from choosing a resort that doesn’t meet their needs, it’s worth it.

BUT – don’t give up hope fellow vegan travelers! We have had truly incredible vegan meals in so many places in the world. Please check out my post on Grand Cayman for the Caribbean – it was incredible. We have loved Paris and Amsterdam and oh my gosh NYC is a dream. It’s possible to get amazing food at wonderful values all over the world. Just not at Beaches Resort.

Here’s what vegan food in the Caribbean CAN look like!

Boston V Party – Vegan Food & Craft Beer Fest at SoWa

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Had a great time today at the Boston V Party vegan food and craft beer festival held at SoWa in Boston. It was hosted by Taco Party, a vegan food truck and catering company that makes some pretty delicious tacos.  Sweet potato or sriracha bbq jackfuit taco, anyone? (I so want them to cater one of my birthday parties now – bucket list!)

It was nice to be surrounded by delicious food and other vegans.

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Taco Party –  tacopartytruck.com

Vendors included:

FoMu ice cream, a delicious dairy free ice cream available at many Whole Foods and in their Boston area cafes.

HippieCakes Vegan Bakery, a vegan donut and baked goods company located in NH.

Veggie Galaxy, a vegetarian and vegan comfort food diner located in Cambridge.

Mother Juice, a plant-based juice, smoothie, and snack place with three Boston area locations.

Whole Heart Provisions, a vegan restaurant in Allston with divine looking rice, pilaf, arugula, or marinated kale based bowls.

Soy Much Brighter, a soy wax candle company.

Bootstrap Compost, a Boston area composting service that picks up your compost and drops off premium soil amendment in return.

Dosa N Curry, a vegetarian fusion restaurant featuring North Indian, South Indian, Indo-Chinese and Gourmet Pizza in Somerville, MA.

Prospect Ciderworks, a Boston based hard cider company.

v-dog, a vegan owned and operated dog food and treat company.

Taco Party, the vegan food truck that also offers catering. (Just seeing how many times I can say “Taco Party” in this post.)

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We also spotted some great vegan t-shirts, including another No Meat Athlete shirt! (My preferred racing gear.)

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Vegan options are expanding and it’s much easier to find a great plant-based option at more and more restaurants these days. But it’s still a great feeling to walk into a festival where there are tons of vegan food options and you’re surrounded by people who’ve also fallen in love with eating plants.

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I wish I could always walk up to a food truck and get a vegan taco. That would be magical.

Sad you missed the fun? There are still opportunities all summer long to have beer outside and visit some food trucks!

SoWa Open Market is open every Saturday and Sunday, April 29-October 29, from 10am-4pm and while not every week features a Boston V Party, their Beer Garden with food trucks hosted by eatBoston at 540 Harrison Ave had a lot of plant-based options. We found vegan options at 4 different food trucks including Indian, Vietnamese and Falafel.

And speaking of love… proud of Boston today for a great #BostonPride event. You could hear the cheering blocks away 🙂 Love wins here.

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UPDATE 6/14: check out the Boston V Party video from Chris Hendrickson. It’s a great view of the event and that’s me waving at :59 🙂

Veggie Burgers are for Everyone: Vegan Resources for Non-Vegans

This morning I’m working on a resource guide to give people after tonight’s screening of Cowspiracy: The Sustainability Secret that I’ve organized through Sustainable Wellesley.

One of my first messages to everyone is this: remember that every meal counts!

Would I love to see a vegan world? Yes. But I’d also love to see someone start eating a veggie burger out to lunch once in while.

It’s much more feasible that all Americans might eat meatless one day a week than that 1/7th of the population will go vegan.

And every meal matters.

An estimated 2,500 gallons of water are needed to produce one pound of beef. Choosing a veggie or black bean burger could reduce your water consumption by more than skipping showers for an entire month. See more mind-blowing facts about our power to conserve by making different food choices here: http://www.cowspiracy.com/facts/

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So, veggie burgers are for everyone. Or black bean burgers. Or bean and rice burritos. Or sweet potato enchiladas. DEFINITELY sweet potato enchiladas.

Here are some resources that will help you find delicious environmentally friendly meal choices whether you’re committing to meatless Mondays, trying your first veggie burger, or going all-in.
Popular Plant-Based Recipe Blogs
ohsheglows.com
isachandra.com
findingvegan.com
kblog.lunchboxbunch.com

Meal Planning
lighter.world – meal planning platform with healthy recipes, food preference filters, menu creation, and instacart integration for grocery delivery

Nutrition & Health
pcrm.org – The Physicians Committee for Responsible Medicine is one of the most well-respected and comprehensive guides to plant-based eating health and nutrition
nutritionfacts.org – quick video and blog summaries of the latest research on food and health

Finding Restaurants
happycow.net – online database (and app) listing vegetarian, vegan and veg-friendly restaurants by zip code

Other Documentaries
Forks Over Knives
Vegucated
• Earthlings
What The Health

Popular Cookbooks
• The Oh She Glows Cookbook by Angela Liddon
Plant-Powered Families by Dreena Burton
Thug Kitchen: The Official Cookbook
But I Could Never Go Vegan! By Kristy Turner
Isa Does It by Isa Chandra Moskowitz

Vegan Resources
• Vegan Outreach’s Mentor Program veganoutreach.org
Food for Thought Podcast – Colleen Patrick-Goudreau
• PETA’s Vegan Starter Kit peta.org

Meal Delivery Services
• Purple Carrot (you receive recipe and prepped ingredients) purplecarrot.com
• Fresh N Lean (meals premade for reheating) freshnlean.com
• Veestro (meals premade for reheating) veestro.com

 

Are we really getting 5 servings of fruit and vegetables a day?

I recently watched a video on nutritionfacts.org about the percentage of people who lead a healthy lifestyle, defined for the study in question as 30 minutes of exercise 5 days a week, not smoking, not overweight, and getting five servings of fruit and vegetables a day.

It was 3%.

I mentioned to Greg how glad I was that we were in that three percent, and he said “are you sure?” So we counted our servings for that day.

A serving of fruit or vegetables is 1/2 a cup or 1 medium fruit, and 1 cup for leafy greens.

Maybe I got two servings out of this pizza?

   The day we saw the video I’d eaten:

  • Whole grain french toast made with soy milk & banana batter (maybe 1/4 serving of banana each?)
  • Burrito bowl with brown rice, black beans, tomato salsa, lettuce and cilantro (probably 1 serving of vegetables total)
  • Whole wheat pizza topped with mushrooms and green peppers with blueberries, carrots and tomatoes on the side. (1-2 servings of vegetables on the pizza)

 

That’s conservatively 2 and 1/4 servings from the entrees. In order to meet my daily fruit and vegetable requirement I’d have to consume an additional 2.75 servings, or about 1 and a half cups of combined carrots, blueberries and tomatoes at dinner.

I probably ate at least a cup, because they’re delicious and our family of 4 consumed this entire plate.

So on a day selected at random, I’m not sure I even made it.

Granted, these are approximations, and I could well have had more green pepper and mushrooms than 1/2 a cup since I ate three slices of that pizza.

But the point is, I’m not sure. And we only eat plants. It’s easy to assume because we eat primarily whole foods, that we’re getting enough fruits and vegetables. This just shows that there really isn’t room for empty calories.

What about the kids?

If we’re just making it, what about our kids? Their serving size is 1/4 cup because they’re smaller, but to get to 5 you still need to have them eat more than one serving at every meal of the day and another one for snack.

How often am I even putting a serving in front of them at breakfast? Andrew eats a serving of frozen wild blueberries on his oatmeal almost every day, but Will prefers cereal or granola on almond milk yogurt.

I’m not into over-analyzing food and making it a numbers game, but occasionally doing a check to see what you’re really serving (and what the kids are actually eating) can be a good reminder to keep putting those fruits and vegetables on the table alongside whole grains, beans, nuts and seeds.

Ways my kids love to eat fruits & vegetables:

  • apples and carrots with peanut butter for snack
  • sliced fruit or berries with breakfast
  • red peppers and hummus
  • cucumbers, snap peas or carrots as is
  • kale chips
  • raw broccoli dipped in braggs liquid aminos or soy sauce
  • vegetable soup where we play the “guessing game” and they try to name vegetables they’re tasting with their eyes closed
  • veggies with white bean dip

Slice / wash & serve:

One of the best ways to get vegetables and fruits in is to keep serving them, and I’ve found the easiest way to do that this time of year is to keep vegetables on hand that I can serve raw as part of snack or on the side of meals.

When you’re making snack, can you add fresh produce and reduce the number of crackers?

Before dinner, can you put out a plate of fresh fruit or sliced vegetables as an appetizer? (This is a great way to get more into kids because they’ll be hungry.)

Can you get in the habit of serving fruit with breakfast?

We had Dreena Burton’s amazing spinach and artichoke dip for lunch yesterday and I served sliced radishes, carrots, red peppers and cucumbers along side the tortilla chips for dipping. Using vegetables to eat vegetable based dip? Good way to add up those servings.

How many servings did you get yesterday? How about your kids? Any favorite ways to eat them?